Honey Nut Muffins

If you've got those bread cravings or those sweet cravings, then this recipe is for you! The great thing is that it is made with coconut flour (check out the article from the 5th), so the carb content is low! If you're in a maintenance mode or are need in of a treat, these are great little snacks.
Ingredients:
3 eggs
2 TBSP melted butter
2 TBSP coconut milk
3 TBSP honey
1/4 tsp salt
1/4 tsp vanilla
1/4 cup sifted coconut flour
1/4 tsp baking powder
1/2 cup chopped pecans
1/8 cup splenda (optional)
Pre-heat to 400 degrees. Combine eggs, butter, coconut milk, honey, salt, and vanilla. Mix coconut flour and baking powder before adding it to batter until there are no lumps. Fold in nuts. Pour the batter into muffin cups. Bake for 15 minutes. Yields 6 muffins.

Featured Food: Egg

Eggs are not only inexpensive, but they're highly nutritious as well. They're a great source of protein (5.5 grams per egg with 68 calories) and they contain all 9 of the essential amino acids. We all know that proteins are essential for muscle growth and maintenance. They're versatile as well! There are so many ways that you can fix an egg (scrambled, boiled, poached, over-easy, etc.) Not only are they yummy and packed with protein, but they contain all kinds of health benefits as well. Eggs are an excellent source of choline (actually it's found in the yolk, the part that most people think is bad and detrimental to cholesterol). Choline is a key component of fat-containing structures in the cell membrane. Also they're a component of acetycholine, which is a neurotransmitter that carries messages to and from nerves. Studies have shown that people with a higher intake of choline (310mg compared to 250mg) had 20% lower inflammatory levels. They showed that subjects had lower levels of c-reactive protein, interleukin-6, and tumor necrosis factor alpha (all of which are markers of inflammation). In addition these are linked to heart disease, osteoporsois, cognitive decline and Alzheimer's, and Type II diabetes. Choline is even better when paired with betaine (spinach and beets). Inflammation is caused by oxidative stress. Betaine is formed from choline in the mitochondria, and this oxidation leads to mitochondrial redox stress. It is estimated that 90% of Americans are choline deficient. This is especially detrimental to pregnant women because choline is essential to brain and memory development of fetus. Eggs are a great source of lutein as well. Lutein is a carotenoid that prevents macular degeneration and cataracts. Most believe that spinach contains the highest levels of lutein, but yolks are actually a more bioavailable source that increase the lutein levels many times higher than spinach. Actually to maximize lutein absorption combine eggs and spinach (this is great because look in our archives from May and we have a recipe for eggs and spinach that it is absoultly delicious, doesn't sound or look so appealing, but trust me it's good); plus you'll benefit from the above mentioned combination of choline and betaine! Still more good news! Eggs are one of the only foods that naturally contains vitamin D (check last Tuesday's article). In addition it may lower the risk of breast cancer. Studies showed that women who ate at least six eggs per week had a 44% lower risk of breast cancer! Just another added bonus is that their high sulphur levels promote healthy hair and nails. Now let's address the biggest misconception that eggs increase cholesterol. Recent studies have actually shown that eating whole eggs improves blood lipid levels! They lower the risk of heart attack and stroke, and prevent blood clots. Protein in the yolks prolong fibrogens conversion to fibrin, which is where clumps of platelets are deposited to form clots. With all these wonderful things, how could we have ever doubted the "incredible edible egg". So feel free to go out and buy eggs (eat the whole egg!) and fix them any way that you like and enjoy!

High Stress, too much Cortisol

Are health problems coming from high stress and elevated cortisol? What is cortisol exactly though? It's produced from cholesterol by the adrenal gland. Secretion is controlled by hormones released by the pituitary gland and hypothalamus. Cortisol is essential, it's part of our "fight or flight" response, however continually elevated levels cause problems.
The "fight or flight" is great when you need it though. It provides burst of energy, heightened senses, and quicker response time. Basically it's like an "adrenaline rush." It's what lets mothers lift cars off their kids or that let our ancestors escape ferocious beast. Physical symptoms of this are: sweating, muscle tension, sharpened hearing, and heart palpitations. In response to a situation, the nervous system releases epinephrine and norepinephrine (commonly called adrenaline). The pituitary gland then secretes ACT II to the adrenal cortex. Then the adrenal cortex distributes 30 different hormones (included are cortisol, DHEA, estrogen, and testosterone) to deal with the stressful situation.
The constant stress that many suffer because of today's busy schedules and hectic lives causes cortisol levels to remain high. High levels can: impair cognitive performance, suppress thyroid function, cause blood sugar imbalances, decrease bone density, decrease muscle tissue, higher blood pressure, lowered immunity and inflammatory responses, in addition to increased abdominal fat (which alone is linked to increased cardiovascular risks). The persistent cortisol levels can cause other mechanisms (digestion, immunity, or endocrine) to shut down.
Not only is your stress raising cortisol, but as a result it wrecking havoc on your whole body. The above listed results should be reason enough to take steps to reduce your stress. It's not that hard we've already talked about some before. Just look at our past articles! Go out and play! Meditate; take a walk (low aerobic activity)! Sleep! Getting your sleep patterns under control and waking without an alarm clock are easy ways to reduce elevated cortisol levels. Decrease elevated cortisol levels and you'll be on your way to a healthier you (not only physically, but emotionally as well-less stress!)

Walking Better than Running?

Most people consummate weight loss with spending extended periods at the gym heedlessly running on a treadmill or elliptical or sweating through a spin class. Is this really the key to weight loss and weight management? Better yet is this enjoyable? Personally I don't want to think that getting up early and running on a treadmill for 30 minutes plus is what I need to do for the rest of my life to "be fit". Yet that's what most people think is good. This article is about low-aerobic cardio training, but research shows that interval training (which we'll talk about next week) is better than running forever on a treadmill. Besides being rough on your joints persistent cardio requires lots of carbohydrates to sustain, promotes hyperinsulinemia (overproduction of insulin), increases oxidative damage, and generates high levels cortisol (which makes you more susceptible to infection, injury, bone loss, and depletion muscle, while encouraging fat deposit). So now that we see that persistent, intense cardio is not the way to go, let's see what works. A balance between short bursts (sprinting) and low-aerobic cardio is key to weight loss.
From an evolutionary standpoint low aerobic cardio makes sense! Our ancestors didn't just run around chasing prey all day, that would be counter-productive. They would spend their days moving around doing what was necessary (like gathering berries), but they weren't exerting greats amount of energy. When the time came for them to hunt then they would be able to expend a short burst of energy to take down their target. Running all day would make them tired, so conserving would save energy and was key to survival. So what can we do today? Engage in some form of low-aerobic cardio at 55-75% of your max heart rate. This is a comfortable level, you can still engage in talking (which makes it more enjoyable if you're exercising with others, rather than panting and gasping to talk). This kind of cardio is foundational for other exercise. It tones muscles, joints and connective tissues so that you have a better base for strength training and sprinting.
Now let's look at all the benefits that studies have demonstrated. They've shown: reduce risk for metabolic syndrome, breast cancer, vascular dementia, and overall systemic inflammation. It also increases capillary network, muscle mitochondria, and production of fat-burning and fat-transporting enzymes. In addition it helps counter stress, which results in improved mood and well-being. This stress relief is especially great because it can lead to so many health problems (and tomorrow we're going to address cortisol and stress even more).
So in today's blog we've learned that we don't need to spend countless hours on a treadmill each week (exhausting ourselves), but we can get better results in a more enjoyable fashion. I've been doing this for the last few months and I really like it. On Sundays and Thursday I go for an hour hike behind my house, and the remaining days I do some barefoot walking (we've discussed the benefits of barefoot before). The options are endless though, and you can incorporate this into your play as well (check last Sunday's article)! Here are some great options to try though: dancing, hiking, bike rides, gardening, brisk walks, playing, mowing the lawn, a light swim (great since it's summer), rollerblading, or yoga (which incorporates yesterday's yoga as well). Find something you like and enjoy!

Meditation

This may seem like an odd subject for me to cover, but meditation can be an important part of health. We've discussed how there is more to health than just the physical. Wellness is about psychological health as well. How can you consider yourself healthy, when you're stressed out all the time. We've already discussed (Play article) how in today's society we're constantly on the go and stressed (look to Thursday and I'll discuss cortisol). Taking just a few minutes (that's all it takes) a day can help. Meditation is apart of the lifestyle pyramid that I include in my program booklets and I have it posted on my walls.
Most think of meditation as a religious practice or part of yoga. Meditation can be used in several ways though. You could use meditation for Enlightenment, to increase compassion, spiritual guidance, greater focus, creativity, self-awareness, or for a relaxed/peaceful mind. One study showed that those who meditated more had less distress and lower levels of interleukin 6, which is an indicator of cardiovascular disease, Type II diabetes, and some cancers. An article I read on compassion meditation (empathy for those around us) may reduce inflammation and emotional stress. So not only are these studies showing that meditation is emotionally beneficial, but physically as well. Work by Dr. James Austin has shown through functional MRI's that Zen meditation can rewire the circuitry of the brain. In addition meditation plays a role in metabolism, heart rate, respiration, and blood pressure.
So with mediation you can get all these health benefits, but also feel more relaxed (reduce excess cortisol). How do you meditate? You can try yoga or you can simply sit in a comfortable chair, close your eyes and breathe, repeating a word phrase for around twenty minutes. Just keep repeating the same phrase over and over, if a thought comes just let it pass and keep repeating. If that doesn't work for you there all kinds of meditation out there, so find the one that works best for you. Try it in the evening though because it will be better for lowering cortisol and will put you in a restful state for sleep (which we've already discussed the importance of sleep). What's twenty minutes before you go to bed, for a more relaxed, healthier you?

Saturated Fat, Evil?

I've discussed fat already and briefly mentioned it in the coconut article, but now let's delve deeper into the topic with saturated fat. I liked this article that I read on coconut oil. According to it farmers started feeding pigs polyunsaturated fats (like corn oil) to fatten them up. Then the low-fat trend started and consumers demanded leaner cuts of meat. When pigs got closer to slaughter the farmers switched them to saturated fats (like coconut oil) in order to lean them out. At the end it pointed out that grocery stores carry mostly polyunsaturated fats; so in the end people are getting obese, while pigs are getting leaner (it's sad, but really it makes total since). Look at societies in the South Pacific (once again check last Monday's post) where their diets are predominately coconut. They have a great track record of health and lack of heart disease and obesity (at least until they're introduced to western foods). Another example are the Inuit, who consume high levels of saturated fat, especially animal fat and lard like from fish (high in omega-3's as well). They're known for their health.
When you look at a saturated fat (like above), all of the carbon molecules are attached to a hydrogen. This makes it stable, so that it is resistant to high heat damage. Saturated fats are important (half of a cell's membrane are saturated fat) because they have large amounts of fat-soluble vitamins (K2, A, D), in addition to being a great source of energy. What other benefits can we get from saturated fats? They: make cells firm, are important for calcium in the skeleton, lower Lp (indicates heart disease), protects the liver from alcohol, is important to the immune system, helps retain omega-3 fatty acids, the fat around the heart is mostly saturated, protects against microorganisms in the digestive tract, and is used in times of stress.
So why does saturated fat have such a bad reputation if it does all these wonderful things? That cholesterol thing, right! It's true that saturated fats increase LDL levels, but they also increase HDL (the "good" cholesterol). Most assume that LDL's are predictive of heart problems, really we should look at triglycerides (which are a better predictor of health problems; and what increases these? You got it, carbohydrates!) A HDL/triglyceride ratio or Omega-6/Omega-3 ratio are better precursors. Only when LDL is oxidized do we need to worry and saturated fatty acids aren't prone to oxidation.
I know this goes against what most of us believe or have been taught. At first, even I was skeptical about accepting saturated fat. But all the reading on fats makes sense, and I am so convinced that grains, starches, and sugars are the demise of the obesity epidemic; and maybe conventional wisdom and things we are sure of, may be doing more harm than good. My recommendation, grabbing fat before starch: try extra-virgin coconut oil (it's one of my favorite things now). Believe me, I've switched to fat and I've been tested (SIP) and had phenominal results. It works, so ditch conventional wisdom and do what makes true sense.

Running on the Beach

Featured Food: Mahi Mahi

Keeping with the tropical theme, today's featured food is Mahi Mahi (also known as a dolphin fish). We thought we'd give it some attention (since salmon usually snatches all of the fame). It is a beautiful fish as you can tell!
Mahi Mahi is a great source of protein; 3 ounces contains 25.5 grams! It is also an excellent source of selenium, B3 and B6 (B6 is important for red blood cell formation, regulation of glucose, protein digestion, and the immune and nervous systems functioning. Selenium provides important antioxidant enzymes). Best of all it is a good source of Omega-3's (which we've discussed before, but they're important for creativity, cognition, stress-levels, and more!)
This is a nice, short column today. Make sure you look for wild Mahi Mahi. Go out and try some Mahi Mahi today (maybe coat it in coconut flour (check Monday's article) and serve with some fresh grilled veggies. Yum!

Fun in the Sun: Vitamin D

What better time to talk about Vitamin D than from the beach! We've all heard it before "wear your sunscreen" and "tanning is bad" or "not too much sun exposure, you'll get skin cancer!" Are these exclamations accurate though? Does sunscreen really help me and prevent cancer? Today we'll look at this vital vitamin and see what truely needs to be done! I've been doing a lot of reading lately and it seems that all of the books have a similarity, in that they all talk about Vitamin D (The Paleo Diet, Hormonal Enhancement, and Primal Blueprint all talked about it), so let's get down to business and see what's really going on.
So what does vitamin D do? Sunlight provides 7-dehyrocholesterol to the skin, which then manufactures vitamin D. It then regulates calcium levels and phosphate in the bloodstream and promotes mineralization and growth of bones (with assistance from calcium, Vitamin A, and Vitamin K2 of course). It plays a major role in immune response, by activating T-cells for defense against infections and bacteria. Moderate sunlight (according to a Stanford University study) allows immune cells in the skin to activate vitamin D3, so that these T-cells can transfer to the outer layers of the skin. Not only is it important for bone density and the immune system, but it helps the heart pump better, lowers blood pressure, decreases inflammation, and helps reduce insulin resistance. Also of note is it's importance for healthy teeth and nails, eyesight, nutrient absorption (calcium and vitamins A and C), and prevention of diabetes and autoimmune diseases.
What about cancer though, aren't I going to get skin cancer from sun exposure? Actually sun exposure is protective of cancer! It helps prevent: lung, kidney, breast, endometrial, ovarian, prostate, colon, and skin cancers. Vitamin D prevents cancerous cells from dividing and it quickens the death of cancer cells! Most think that since the use of sunscreen, that skin cancer rates have decreased. This is false, skin cancer rates have actually gone up! Sunscreen block UVB rays and allow UVA rays in. This provides a false since of security, because the skin doesn't pinken, people often are overexposed to the sun (moderate sun is good, but overexposure and burns are troublesome).
Recommendations? I realize that sun exposure (especially here in the Midwest during the winter) is difficult sometimes. I would recommend getting adequate sunlight whenever it's possible. It's easy, free, and most of all fun. Just remember that you want to prevent overexposure (especially fair-skinned individuals). Ease into it, maybe 15 minutes a day. Remember that a tan is protective, but pinkiness is a warning, so if it's summer and you're going to be out longer, look for sunscreens that protect against UVA and UVB rays, or best of all cover up (white clothing is best). Darker skinned individuals need more sun exposure than fair-skinned, because it takes more sunlight for them to be able to absorb the proper amount of vitamin D. What about when it's winter, or I can't get outside. Supplement; 4000 IU is a good starting point, maybe have your levels checked before you begin any kind of supplimentation. A side note, though, to further back-up my belief in a grain-free, starchless, sugarless existence; grains actually decrease calcium absorption, so you need even more vitamin D. In closing get out and enjoy the sun when you can (in moderation) and when you can't then supplement; but now it's summer and a perfect time to be out with your family and maybe even play (see Sunday's article)!

Crazy for Coconut!

Since we're on the beach today, I thought it would be appropriate to address the health benefits of a tropical fruit, the coconut. Recently I've been turned on to the wonderful benefits of coconut and it's uses. Coconut is a staple in many Pacific Island cultures (with great health history), so much that it is known as "The Tree of Life." Over 1/3 of the world's population depends on coconut for food or economically. We're going to look at individual products of coconut (especially coconut oil), but before we do let's look at some of the benefits of coconut, since it is considered a functional food because of its benefits beyond nutritional content. It is used around the world to treat: asthma, baldness, bronchitis, bruises, burns, colds, constipation, earache, fever, flu, gingivitis, jaundice, kidney stones, lice, malnutrition, nausea, rash, sore throat, swelling, toothache, tuberculosis, tumors, ulcers, and upset stomachs.
Besides all of this coconut tastes yummy and provides a great amount of "good" fat. Also it has a low active carbohydrate rate because they are packed with fiber! What are some sources of coconut? Let's take a closer look.
* Coconut Milk- a mix of shredded fresh coconut meat with water, then pressed through a cheesecloth. One-fourth cup contains 12 grams of fat.
* Coconut cream- is essentially coconut without the water. It is thicker and pastier than the milk. Be careful when purchasing because grocery products are often sweetened.
* Creamed coconut- is a solid block made of pure flesh that is pulverized into solid block form. It's great in sauces and curries.
*Coconut butter- the whole coconut flesh (fat and solids both). It's not good for cooking at really high temperatures though. Two tablespoons contains 18 grams of fats.
*Shredded Coconut- thin strands of coconut that you can add to sweeten.
*Desiccated Coconut- coconut that is finely ground and unsweetened. It's great to sprinkle on top of fresh fruit!
*Coconut flour-this is one of my great new finds! For those having a hard time getting rid of bread, this is a good supplimentation. You can also use it to coat and fry with (shrimp, chicken or vegetables). Warning it is somewhat dense though so a light coating is best. Also if using it to replace regular flour you have to add more water. Two tablespoons contains 1.5 grams of fat, 10 grams of carbohydrates (9 of which are fiber, so 1 active carb!), and 2 grams of protein.
*Coconut oil- last but not least, we'll cover coconut oil! Coconut oil contains a medium chain fatty acid, which is also found in breast milk (besides breast milk coconut oil is the best source of lauric acid and medium chain fatty acids). Diets with lauric acid form monlaurin, which destroys viruses (HIV, measles, herpes simplex virus-1, vesicular stomatitis virus, influenza, and cytomegalovirus.)
Research has proven that consumption of diets high in medium chain fatty acids leads to increased metabolism and weight loss. When medium chain triglycerides replace Long chain triglycerides the body is less inclined to store fat. Studies have shown that a meal with MCT's can increase basal metabolic rate by 12%! (LCT only raised it 4%). What about all of the saturated fat in coconut oil (I am going to do a seperate article on saturated fat, but this is a nice starter). First off, there have been plenty of studies done on socities who consume high saturated fat diets. In the 1960's a study was done on the South Pacific Islands of Pukapuka and Tokelau. Over 60% of their caloric intake came from the saturated fat of coconut oil. What scientist found was a healthy and lean population, relatively free of modern diseases (including obesity). Also vascular disease was uncommon (which saturated fat is portrayed to be the villain of, but once again we know that general knowledge and what the government tells us isn't what's best (low fat trend)). Just as a taste of later columns, saturated fat help with cell structure, protects the liver, helps omega-3's and the immune system.
I hope that this information has been helpful, as I've said, it's been just recently that I've learned about how terrific coconut is (as a matter of fact I'm getting ready to start stocking it at my facility). I've had great results with the flour and love the flavor that the oil brings to my meals (note: the oil should be solid at room temperature and is great for cooking at high temperatures), also have had positive feedback from my clients in cooking class, who tried the coconut shrimp. So stop by our store, or any health food store or Asian market and pick up some coconut products today!

Special: Play

Recently I read the book Primal Blueprint (I would highly recommend by the way), and it discussed the importance of play. I think that this is something that we frequently overlook, but it is essential to both physical and mental health. It's a great release, especially for stress. Ever heard about all those studies on countries, who's workers are healthier, because they take more vacations. A study in New Zealand showed the workers were 82% more productive after a vacation. We live in a society, where we work 40 plus hours a week, running from event to event and over-extending ourselves. Play just isn't for kids, so let's look at some of the benefits of play.
*It inspires us to think differently. People who are crazy enough to think they can make a difference, are generally the ones who do.
*Playing brings joy. Play initiates laughter, joy, and feelings of inner peace.
*It reduces stress. It is part of the genetic code; we need play because it is instinctual and a fundamental part of our existence. When we engage in play, it helps us with problem-solving and adapability, which in turn we're better able to handle the real world and choose healthier answers. The added laughter of play reduces stress, while helping us deal with negative emotions.
*Playing regularly increases longevity. A loss of well-being generally creates physical, mental, and emotional burnout and stress, which is related to health problems. By reducing stress through play, we are more emotional balanced and can lead a longer-healthier life.
*It can reduce struggle, conflict and worry. Studies have shown that it's an antidote for violent tendencies and an important aspect of positive socialization.
*Play increases our sense of lightness. When we play we get caught in the moment and are carefree. We finish feeling refreshed and have a restored optimism. This allows the brain to remain flexible and to renew neural connections.
*It can stimulate creativity, imagination, and curiosity.
*Play softens the heart. As the heart becomes malleable, then the risk for hypertension and depression is decreased.
*It enhances energy levels. Doing things that are pleasurable to you and being around others having fun brings up (and keeps up) your energy levels longer (much healthier than alternate options like coffee or energy drinks, and it doesn't have the crash)!
*Play allows us to take risks. While playing we can explore, experiment, and take risks on ideas.
My advice is to start by trying to allow for at least 15 minutes of play a day. It doesn't have to be scheduled. Be spontaneous and choose activities that you enjoy. Go for a bike ride, a hike, pick up a game of soccer or basketball, in the winter snowboard, or play with your grandkids. I love to play with my grandsons and to shoot my bow as part of my playtime. If you're already active, do something else you find pleasurable like reading a book or playing board games. I thought that this is an appropriate topic today because I just got to the beach and look forward to playing on the beach with Gavin and Trenton. Just check out this video to see and go out yourselves and play, you feel refreshed!

Vacation Edition!

As most of you know my family and I are leaving for vacation for a week. Me, my wife (Susan), two daughters (Amanda and Brittany), son-in-law (Todd), and two grandsons (Trenton and Gavin) are going to be in Cape San Blas. I have daily blogs planned (summer and sun editions), so make sure to stay tuned to learn how to travel healthy. Brittany will be keeping track of her stats to show that maintaing and losing weight doesn't have to be off-railed by vacation. Proper planning and preparedness is key. Check out our pictures on packing. Coming later this week we'll show you exercising on the beach (for all ages, Gavin has his 4 lbs. kettlebell packed already). We'll be travelling through the night, so most of them will be sleeping, but Saturday we're staying at a hotel in Alabama so we won't arrive in Florida until Sunday to grocery shop for fresh fish (once we've shopped though I'll make sure to post a picture of what we got for the week and the frig). We've already packed Oh-yeah boxes and shakes, as easy to grab meals. We've also packed fruit, for bowls in the morning, and egg muffins (check out the recipe in the archives). Can't forget the fish oil and olive oil too (never miss a day of fish oil)! Not to mention the kettlebells we've packed! I've got my 60 lbs. bell, Britt has 45 (although it was supposed to be a 50 but someone bought it!), Sue a 30, and Gavin's 4 lbs. We are ready to hit the road (I've got my Dr. Dyer on MP3) we've got plenty of food and we've got our bells, we are ready for some time in the sun! Florida here we come.

Featured Food: Blueberries

This week we're covering yet another one of the super-super foods; blueberries. These tiny little berries pack a lot of punch in the nutritional and health world! What better time to look at them then now too, because it is prime season for them. You can find fresh berries now up until October. So what are we waiting for let's find out about these little treats now!
A study by Tufts University looked at 60 different fruits and vegetables, and blueberries were number one for destroying free radicals. The antioxidant phytonutrients (anthocyanidins) neutralize the free radical damage to the collagen matrix of cells and tissues (otherwise this could lead to: heart disease, cataracts, varicose veins, glaucoma, peptic ulcers, cancer and hemorrhoids). It does this by cross-linking to the collagen fibers; making the matrix more stable. Wine is renowned for its ability to fight free radicals, but blueberries actually are 38% better at this than wine!
What gives blueberries that blue-red pigment? The answer is anthocyanins, which improve support structures for veins (actually the whole vascular system), improve capillary integrity, stabilize the collagen matrix, and enhance the effects of vitamin C. Now let's run through some of the other great benefits of blueberries. Ellagic acid (antioxidant) blocks the metabolic pathways that lead to cancer. The high soluble fiber protein in blueberries lowers cholesterol and prevents bile acid from transforming into cancer-causing forms. It's great for colon cancer, specifically. It stops proliferation and apoptosis (programmed cell death). The flavonoid Kaempfenol decreases the risk of ovarian cancer by 40%!
Not only are blueberries great antioxidants that fight free radicals, but they're great at preventing cancer. My suggestion? Make fresh fruit bowls (strawberry season is ending, but I still use them). Cut up some of your favorite fruits: cherries, blueberries, raspberries (great at Sams right now), blackberries, and strawberries.
Also my daughter has been experimenting and has really enjoyed the combination of blueberries and grapefruit.Not only are these all refreshing, but packed with antioxidants and low glycemic foods that won't spike your insulin! Want something a little more sultry? Try chicken or pork with blueberries, I have a recipe in the archives at the end of May for this.

B12

Initially I was going to just write about B vitamins (since there are 8 of them), but there was too much on B12, so we'll save B6 for a later date. Why is B12 so important? A lot of the writing on B12 is about defiency and it's effects on the brain.
B12 is also called cobalamin. It is the largest and most complicated vitamin.
As a water-soluble vitamin, it accumulates and is stored in the liver and other tissues. It works with folic acid to synthesis DNA and red blood cells, and is vital for the nerve cell (myelin sheath) health. The richest sources of B12 are: liver (lambs especially) and kidney; eggs, cheese, and some kinds of fish.
Low levels of B12 are associated with: asthma, depression, AIDs, multiple sclerosis, tinnitus, diabetic neuropathy, and low serum counts. Worst of all B12 deficiency is associated with the development of neurological dysfunction-Alzheimer's. A study on elderly, showed that those with lower B12 levels had a brain shrinkage, which explains the link to Alzheimer's because dementia has been linked with brain shrinkage. Also, studies have shown that B12 levels tend to be lower in women with breast cancer. Not only does it have such an effect on the brain but also the heart. B12 deficiency increases homocysteine, which is a known risk factor for heart disease and stroke.
So who is at risk most for B12 deficiency. Studies have shown that elderly and vegetarians tend to be suseptible to lower levels of the vitamin. B12 deficiency is such a big deal to the elderly because of the link to Alzheimer's. Some believe this increase is due to a decline in the intrinsic factor needed to absorb the vitamin from the small intestine, that most elderly face. The link to vegetarians is easy, because they're not consuming the products in which B12 are found, they would have to supplement in order to get the daily recommended value.
Bottom-line on B12: eat a varied diet rich in fish, liver, and eggs. Getting the vitamin in your diet should be substantial to providing B12, but if you are not ingesting it through food, consider a B complex vitamin (or most multi-vitamins contain B12), and help prevent problems in the future (honestly who wants dementia!)

Kettle is King!

Kettlebells, what exactly are they? Anybody that has been to our facility knows that I love kettlebells, but why? What's so great about them? Kettlebells resemble a bowling ball with a handle. They have a long history with old-time strongmen and were popularized by Russian athletes. Nowadays, though, they are used by celebrities, professional athletes, martial artists, and trainers alike. Why are they so great though? For starters they're easy to transport. Amp up any activity by bringing your bell with you (last year I did hill climbs up Deming Park hill, and lunge walks for a true test!). Going on vacation? Take your bell, so you don't lose what you've worked for. I'm going on vacation next week and I am packing my 60 lbs. kettlebell with me to workout on the beach. Why would you want to lug around a large bell though, what does it do? Kettlebells are great for a total body workout! One exercise can engage the muscles in your legs, back, core and arms! One little bell can work your whole body and you don't need all those expensive fancy machines, performing a bunch of exercises to make sure you work all your muscle groups. Wouldn't it be more practical to use one piece of equipment, do fewer exercises and get the same workout for less time and money? Also since it's a free weight it doesn't restrict your range of motion (like straight bars do), and it has momentum unlike dumbells. Let's look at just one movement with the kettlebell; the swing. Included is a video of my wife performing a swing, it's the most general movement with a kettlebell and we use it in most of our cardio plays. I found an artile called the "7 Kettlebell Swing Benefits" which pretty much solidifies my beliefs in kettlebell training. So here is a summary of reasons to swing! 1. They're highly efficient and allow for weight and fitness training at the same time. 2. They work the posterior muscles of the core and back, your glutes and hamstrings. For athletes these are important for activities like: sprinting and jumping. 3. They work a lot of muscles in a sort amount of time, but also get your heart rate up. 4. It's a functional ab workout (you're wasting time with sit-ups, all you're doing is working your hip flexors more than your abs, sorry!) 5. Trains all parts of your back; from the lower back all the way up into your trapezius muscles. 6. Build-up back endurance (thus limiting injury) by performing high-rep swings. 7. Great conditioner and fat burner (I've adopted the phrase "Nothing burns fat like swinging a kettlebell"); high intensity training has been shown to burn more fat than slow endurance training (like jogging, yawn!) So why not at least try them? There are a variety of exercises that you can do (including Olympic lifts). Test your strength and do a Turkish get up (a staple for Eastern European strongmen). Other personal favorites of mine are the squat press, windmill, juggling, and upside down floor press. Check back in next week when we'll have video of juggling and lunging with kettlebells from the beach. If you're a beginner, though, the swing is a great exercise! Things to remember though; always keep your head up, squat down to pick up and release the kettlebell, thrust the hips and let your arm just go along for the ride, and don't let the kettlebell carry you (keep erect). So go out, get your bell and enjoy (your whole body will love you for it).

Healthy Body, Healthy Brain

Where to start? The brain is one of the most (if not the most) complex, important organs in the human body; essentially it is the control center. Let’s begin by breaking down the brain into sections and responsibilities: prefrontal cortex (attention, judgment, planning, impulse control, follow-through and empathy), anterior cirgulate gyrus (shift attention and be flexible and adaptable to change), deep limbic system (emotional tone), basal ganglia (integrating thoughts, feelings and movements), temporal lobes (language, short-term memory, mood stability, and temper issues), parietal lobes (sensory processing and direction sense), occipital lobes (vision), and cerebellum (physical coordination, thought coordination, and processing speed). With all of these vital functions taking place in the brain, wouldn’t it be a good idea to take care of your brain? How can you do this?
*Stay hydrated! Your brain is 80% water, so this should be a no brainer. Even slight dehydration can increase stress hormone and do harm to the brain over time!
*Consuming antioxidant-rich fruits and veggies. Fruits and vegetables high in antioxidants reduce the risk of cognitive impairment and reduce oxidative stress. Also Vitamin E and C and beta carotene decrease the production of free radicals.
*Calorie Restriction! Consuming fewer calories has been proven to control weight, which in turn reduces risk of heart disease, cancer and stroke (which are associated with obesity).
*Balanced diet protein, good fats, and carbohydrates. Eating protein at every meal balances blood sugar levels.
*Get enough sleep! We’ve talked about this before (sleep restores hormones) but lack of sleep can impair cognition function.
*Use it (same connotation “if you don’t use it you’ll lose it”). It’s amazing how the percentage of books that people read drops after school. Forty percent of college graduates don’t read after graduation. Seriously? Start out slow, try reading once a month and progress to once a week maybe (read what you like!).
*Reduce the stress in your life. We all know that stress is no good (increasing cortisol levels in the brain and such). Elevated stress levels can effect concentration and productivity.
*Don’t allow your brain to shrink! Toxic things like smoking, drug abuse, and alcoholism can shrink your brain!
*Fish oil (we’ve already discussed this one, but it is that important to overall wellness)! Fish oil is great for cognition, memory, and mood.
*Fat (not just fish oil, but all those other great fats like olive oil). Grey matter in the brain is 60% DHA. Grey matter forms cell membranes and helps cells to function. DHA is vital for brain synapses, which in studies has been shown to promote emotional balance and positive mood.
So what does all this mean? The brain is so important to life and taking care of your brain and giving it what it needs now, will be beneficial down the road (being unhealthy, like having diabetes increases risk for dementia later in life). Give your body what it needs and don’t deprive it! Fuel it with a diet loaded with antioxidant-rich foods and great-tasting protein; don’t skimp on the fat either (it’s good for you)! Get sleep and most of all take your fish oil. The formula is simple and will make life better in the future. Wouldn’t you rather grow old, able to fully function, enjoy life with your family and friends, remember your life and have full cognitive capabilities!

Olive Oil

Most of us know or have heard of olive oil being a “good fat”. But why all the attention on olive oil and the Mediterranean diet? First let’s look at where olive oil comes from. Olive oil is made from olives (duh!). Once the olives have been picked they are then pressed (usually with a millstone). Most of the world’s olive oil is produced in the Mediterranean area, with Spain actually producing the highest percentage. The International Olive Oil Council (IOOC) defines quality standards and monitors authenticity. Most of the world’s olive oil is produced in IOOC nations. The U.S., however, does not belong to the IOOC. The USDA sets its own standards. Virgin oil is produced physical and not chemically. It has no processing (or at least it’s not supposed to) except for washing, decanting, centrifuging, and filtering. Virgin olive oil has an acidity of less than 2%, whereas extra-virgin olive oil has 0.8 or less percent. A sign of a good olive oil is a peppery aftertaste (which comes from the antioxidant tocopherol). Extra-virgin olive oil is considered superior because it contains the most polyphenols.
Olive oil high in polyphenols helps prevent cell aging and osteoporosis, as well as improving the lives of those with oxidative stress. In addition, olive oil has a great track record with heart disease and cancers. A six year study based on a Mediterranean-style diet showed that olive oil can reduce the risk of mortality by 50%. Another startling number is a case study which showed olive oil can lower risk for coronary heart disease by 47%! How is olive oil able to benefit the heart so much? Monounsaturated fats (like olive oil) are less likely to oxidize LDL (“bad” cholesterol), therefore cholesterol is less like to stick to the artery walls and form plaque, which ultimately leads to heart disease and stroke. Now for cancer! Oleic acid (main monounsaturated fatty acid) reduces Her-2 neu oncogene. This is associated with aggressive growth of breast cancer tumors. In addition most current research shows that olive oil consumption can reduce the risk of colon cancer.
Most notably are olive oil’s anti-inflammatory properties. Belly fat is associated with metabolic syndrome, obesity, and an increased risk of heart disease. Studies showed that a Mediterranean diet (with olive oil) was better at reducing belly fat than a high carbohydrate diet. Olive oil increased adiponectin, which, regulates sugar and metabolism, improves insulin sensitivity, and has anti-inflammatory effects. Less inflammation lowers asthma and rheumatoid arthritis rates, along with other chronic diseases. Polyphenol (oleuropin and hydroxytyrosol) lessen inflammation, therefore helping prevent bone loss and osteoporosis. Hydroxytyrosol prevents LDL oxidation, and platelet build-up. Also it is able to freely enter cerebrospinal fluid; it is beneficial to Alzheimer’s, Parkinson’s, and other degenerative diseases.
My advice for selecting oil is to look for an extra-virgin olive oil. They’re less processed. I like olive oil from the Mediterranean because they’re a quality, fresher grade of oil (note they are pricier). Cheap or less expensive brands from the grocery are usually lacking in the beneficial polyphenols. I like one’s from the Italian region, especially the Olio Beato (it contains high concentrations of hydroxytyrosol, therefore it’s great to fight inflammation, take with fish oil for even greater benefits). Good olive oil is characterized by a peppery aftertaste and should be smooth and almost buttery.

American Sushi

Ingredients: Nori
Bamboo sushi roller (optional)
Ham (slice ahead of time)
Cucumber (slice long ways ahead of time)
Cream cheese (slice long ways)
*Place nori wrap on bamboo (lay down saran wrap first)
*Layer ham, cucumber, cream cheese, and tomato on one end of the wrap
*Begin to roll the nori; rub finger on the nori before you’ve completely wrapped it, so that it will hold together.
*Cut in half and then in quarters, and so on until completely cut.
*Dip in lite soy sauce and eat.

Almond Crusted Poached Egg

Ingredients: 2 whole organic eggs
Almonds (raw organic)
Coconut flour
*Drop two whole eggs into boiling water
*Let boil for 2 minutes
*While eggs cooking, run almonds through a food processor
*Remove and mix in coconut flour
*Remove the eggs careful not to break the yolk and drizzle or sprinkle the almond flour mix on top of the egg
*Place in skillet 9with coconut oil preferably)and brown on each side
*Remove and serve

Note: picture coming soon!