What Is My Favorite Breakfast Food?

Since it’s Friday, I figured I would post something a little more fun for your weekend.

While at the beach the other day, my wife and I inquired of two ladies we met, “If you could ask the Healthnut anything, what would it be?” To my surprise one of them asked to describe my favorite breakfast food.

Getting to the point, my favorite food is a Superfood Smoothie:

1. I use 1 scoop of an organic grass fed whey protein meal replacement powder-PaleoMeal full of Albion Chelated minerals, vitamins, enzymes, essential fatty acids and most importantly low in sugar. The meal replacement I use includes ~18 grams protein, 2.5 grams fat, less than 3 grams carbohydrates and about 100 calories. When I add the other ingredients, for me it becomes about 300-400 calorie power breakfast. I’ve compared the cost of this nutrient dense nutrition to an unhealthy fast food meal and there is absolutely no competition for my nutrient rich and potent smoothie meal.

2. Add 2 Tbsp of freshly ground flax seed. Use a coffee grinder to grind the flax seeds.

3. Add 1 Tbsp of a fiber supplement. I like a naturally occuring fiber supplement-PaleoFiber that has over 10 forms of fiber.

4. Add banana for potassium and fiber. I use 1/2 or 1/4 slice of an average size banana.

5. Add kiwi for Vitamin C. I use 1 kiwi. This also gives the smoothie a nice consistency along with the banana.

6. Add pineapple or papaya for digestive enzymes. I use a few slices.

7. Add frozen berries, which are abounding in antioxidants. I use 1/2 cup.

8. Add 1 Tbsp of a whole food extract-PaleoReds with organic freeze dried berries for additional antioxidant support.

9. Add ice and 1-2 cups of water- depending on how icy, smooth, or liquid you want you will vary the amount. I normally use a full ice tray and 1 cup of water.

*Please note that this will only work with a high-powered blender such as a Vitamix or Blend-Tec. Other blenders may not have the power to pulverize so you may want to use less ice.

*Notice there are no sweeteners or artificial flavors added. Also keep in mind that the sugars are from natural fruits and the protein, and fats actually slow the digestion and assimilation of nutrients.

*A substitute for organic whey protein for dietary reasons or allergies to milk is a combination  Non-GMO pea/rice protein powde-PaleoMeal-DF with BCAAs that contains the Albion Chelated minerals and other nutrients.

*Click here for additional smoothie recipes including several low carbohydrate versions of the meal replacements.

Is The Sun Good For Me?

Sun Passion

I must admit, I am biased and get pretty excited when it comes to a little sun exposure. Not because I achieve the deepest darkest tan. Far from it! In fact, I’m probably the least likely of skin types to tan. What I appreciate so much about the sun is how it helps our bodies make Vitamin D. To name just a few benefits Vitamin D is important for bone and arterial health and proper immune function.

What Is It?

The bioactive form of the precursor to Vitamin D is cholecalciferol or D3. This is the same stuff you get when you are out in the sun via UVB. That is, if you receive enough and the right amount of exposure without getting burnt or obtaining wrinkles. A good hat and proper clothing is best for protection from overexposure. If you need sunscreen, make sure to invest in a lotion without chemicals made in a lab. Krill Oil may also protect skin. Ah, the delicate balance of something good for us synonymous with everything in life- not enough or too much of a good thing may not be so good.

Lose Fat?

A little exposure may be good but DO NOT overexpose or burn as this has been linked to deadly skin cancer. Some exposure because Vitamin D deficiency is an epidemic according to a recent study of young women. 60% of the women were 25-hydroxy deficient. According to the researchers and more importantly, the lack of Vitamin D may also be associated with adipose tissue in the body–or fat! Vitamin D for fat loss anyone?

Don’t Guess

What to do? Those in the northern climates or during winter especially must supplement with a high quality source of Vitamin D only after being tested by your physician. Ever think about how Alaskans get their Vitamin D-check out the food they eat. For those who are getting enough sun, you may supplement according to your individual requirements but only after being tested by your physician to avoid toxicity from supplementation. The sun is different, because your body knows how much Vitamin D to make from the sun.

Sunscreen Theory- Warning Controversial

Just one more thought and yes this is controversial. I have a theory that there is a direct correlation between exogenous toxins such as chemicals applied to the skin in various lotions and sun blocks and abnormal cell mutations. The sun reacts with these chemicals making them even more toxic in the body. So although the skin is not burned on the outside, what is happening on the inside? If it’s not the chemicals from lotions, the chemicals we eat that are not properly detoxified react similarly inside the body. This is just as detrimental as someone who gets burned over and over and damages his or her skin.

What do you think?

Sources:

Study: Vitamin D Deficiency In Young Women

Study: Sun Exposure Reduces Breast Cancer Risk

What Is The Third Leading Cause Of Death?

When Dr. Barbara Starfield finished a landmark study of the third leading cause of death in the U.S. for the well-respected Journal of the American Medical Association, she thought she would receive warm accolades. According to a recent email interview with her, she has not received any interest from the government organizations in addressing the problem.

The problem is the Starfield study revealed 10 years ago that our modern medical system is producing approximately 225,000 deaths each year. What’s more shocking is about half were from correctly prescribed medications. The study did not take into account improperly prescribed medications. One of the major reason there is no action is because of the well-documented tie in between the FDA, medical schools and pharmaceutical companies.

Now just to be fair, many primary care physicians have good hearts and desire the best for their patients. Much of the blame for this is not the FDA, but the public demand for these drugs. Patients scour doctor’s offices and if the doctor doesn’t prescribe the drug, the patient will not see the doctor again. The doctor business is just like any other business. The physicians are in a quandary because they want to provide good service and meet the market demand. Doctors need encouragement from their patients that by using more natural treatments, they will maintain good patients. In China, doctors don’t get paid if a patient gets sick, only if they are well. Treating symptoms does not mean wellness.

So, once again, we are back to you. What can you do? Do not underestimate your power to shift our society into favoring more cost effective strategies for health without the 225,000-death risk per year. Oh and I’ve mentioned this before. The current Poison Control Center statistics- Zero Death’s from supplements, herbs, superfoods, and the like. Zero, zip, nil, nacho! One study indicates up to 40% of the control population consumed at least one dietary supplement. If this were applied to the U.S. population at large, this would be an enormous case study in favor of dietary supplement safety.

What are your experiences with health and the medical establishment?

Sources:

Interview with Dr. Barbara Starfield

Harvard Medical Students Expose Truth About Professor

Poison Control Center Annual Report

Study of Dietary Supplement Use in Pain Management

Should I Supplement With Fish Oil?

Fish oils are one of the leading supplements purchased by consumers to the tune of about $700 million dollars each year. So, it’s no wonder you are curious whether or not you should add this to your daily diet. There is also a lot of confusion whether or not people should take fish oil supplements, PCB concerns, and brand versus brand.

First, unless you are eating a diet of fish containing beneficial anti-inflammatory omega3 fats, it is important to supplement with fish oil. Our bodies simply do not manufacture by itself. I recommend that if you eat fish, to choose wild caught and preferably from Alaska. An example would be Alaskan Wild Salmon. Farm raised fish are laced with lice and other contaminants.

Second, some were even debating this issue of supplementing fish oil because California issued Prop 65 which basically states that companies must have warning labels on foods that contain higher than approved levels of PCBs. Keep in mind, there are some fish oil supplements that are not tested thoroughly and those should be avoided. The high quality fish oil supplements have less PCBs than the fish you consume and are very safe. The benefits far outweigh the risk.

Third, although the CRN says that fish oils are safe, it is important to check the manufacture to make sure they are a certified GMP manufacturer, lab test their own products, verify with a certificate of analysis that is guaranteed, and conduct independent testing. Another important consideration for a manufacturer is whether or not they are producing a 90% + Triglyceride or Ethyl Ester form of fish oil. The 90% + Triglyceride form is exactly what is found in nature, compared to the Ethyl Ester. This is the reason it has less oxidation, more bio-available, and more stable when tested.

Finally, understand what’s really going on behind the scenes. On one hand, the FDA does not have resources to inspect every supplement nor should they have the power to disapprove a supplement that would be good for us. The McCain DSSA intends to require more restrictive controls on supplements most likely limiting your access to beneficial supplements and driving up the cost! The FDA should follow its present guidelines in DSHEA and not take on new law. Remember, there has not been one single death from supplements according to the Poison Control Center.

There are a host of other issues with fish oils from taste, to fish burp that can all be addressed with Q&A.

What are your experiences with fish oils?

Sources

Article from Council on Responsible Nutrition

Nutrition Business Journal Prop 65 Decision

No Deaths Nutritional Supplements 2008

Why Do I Have Cravings?

To understand how cravings originate, we need to look at the  Triad of Health. This includes your brain, your gut and your hormones. All interconnected. In fact, your gut is sometimes referred as the second brain. So a craving problem is a really a gut-brain-hormone issue.

All of those years of ingesting bad food and external sources of toxins will hurt your gut. So if you can fix the mechanism that absorbs the nutrients, the gut, to help feed your brain to signal balance to your hormones, your body will function more optimally. Of course this is a very, very simplified explanation but nonetheless powerful.

Check this:

-There are foods consumed by humans that have chemicals that tell your gut and brain that you are not full. See how ghrelin and leptin stimulate and suppress appetite.

-There are chemicals consumed or contacted by humans that lead to hormonal excesses and deficiencies resulting in a host of adrenal, thyroid, and hypothalamus/pituitary problems. Check out the growing body of research on cigarettes and cancer and pesticides and herbicides and their effects on sperm count over the last half-century.

-To add to the list, are there negative emotions, thoughts, and feelings that if perpetually meditated on by humans will release harmful chemicals by, in and throughout the body?

Although there are nutritional solutions that can help, science is moving away from the stock recommendations on nutrients just because it is good for you; to taking something that is good for you but only if it is absorbed; to taking something that is good for you but only if it is absorbed and utilized appropriately; to learning what things are good for you individually and during the specific season of your life, that will absorb properly and be utilized in a way that won’t inhibit or cause other problems.

How have you addressed the triad of health to control and/or eliminate cravings?

Sources

Brain gut access and its role in control of food intake

Nutrigenomic Hypotheses

Which Food Is Most Effective For Weight Control?

I remember the first time I heard about the book “It’s not your fault, you’re fat” by Gary Null. I admit, I smiled but then became rather sober. The reason? Although on one hand I know it’s true there are countless weight management programs touting their benefits, there is also a horrendous amount of confusion as to what actually works for weight control.

It’s Complicated

After all, isn’t that what you care about, that is, what gets results? Although I would hope to tell you it’s simple, do this, do that, and be done, that’s just not realistic. Each of your lives is highly complex I’m sure and it’s unlikely I would find two identical schedules by the minute. Add to the complication that weight management includes both physical and psychosocial factors. Don’t forget about modern pressures of society and lack of movement all contributing to reasons why 98% of diets fail.

Statistics Please…

According to the Centers of Disease Control U.S., 2/3 of the population is considered overweight and obese. Interestingly  1/3 of the population ages 20-74 in the overweight category, as a percentage, has not really changed since 1965! You heard me, no difference in percentage. What have alarmingly surged are obesity ages 20-74 and youth 12-19 in the overweight category.

Getting to the Science

It’s quite possible that some of the most compelling evidence for the former is rise in adulterated food. Adulterated, meaning food that been changed, modified GMO, or not intended for human consumption -see BigMac. That’s why countries that have incorporated this foodstuff have seen similar statistics to the U.S. with obesity and their youth. Why did Europe ever open its first McDonald’s…is this coincidence?

Those Europeans

Even so, Europeans tend to be light years ahead in some respects. The European Food & Safety Commission released a 2010 meta-analytic scientific report declaring that meal replacements are effective for weight loss and managing weight control post weight loss. Well this is good news for you and others who might be discouraged by a 2% post weight loss success rate.

What Next

Decreasing caloric intake while maintaining a high level of nutrient density should be a focus for your weight loss and maintenance goals. Meal replacements that substitute a meal or two for weight loss and are added as a healthy snack will provide numerous benefits to your weight loss goals.

What are your challenges in maintaining a healthy weight?

Sources:

EFSA Journal 2010

CDC U.S. Health Report 2009

How Many Times Should I Poop Each Day?

How many times should I poop each day?

I think that’s a fair question and deserves a fair answer. There are many factors that affect the number of bowel movements on a weekly basis. But before I can answer, it’s important to establish what helps our garbage removal system function optimally.

· One of the most significant sources of getting that smooth flow is fiber. Fiber is found in two types soluble and insoluble. Although insoluble is important indigestible fiber for moving wastes and other toxins out of the body, soluble is critical for immune function.

· A recent study of mice fed diets rich in soluble fiber showed a strengthened immune system (source below). Toxins did not affect their little bodies compared to mice that did not engage in healthy meals. Increasing the amount of fiber is critical to healthy colon function.

· Additionally, building your immune system is important at a time when many complain about having colds and other immune dysfunctions.  Louis Pasteur, on this deathbed, is said to have reconsidered his famous germ theory stating, “The germ is nothing, the terrain is everything”. In other words, the stronger your immune system, the better you are able to ward off bacteria, viruses and other pathogens.  Really, the majority of our immune system is located in the GI.

Right, but you just want to know how many times to go huh. Generally speaking, we should be hitting the hot seat several times per day. That’s right, at least 2-3 times per day.  I am not surprised at the amount of people that struggle with going that many times per day and have issues like chronic constipation, gas, bloating and other food intolerance.

Some of the best sources of fiber are fruits, vegetables and whole grains. Although no pill or powder replaces real food, the next best thing is a fiber supplement. Also make sure to get plenty of water and consider probiotics but that is for another discussion.

How are you getting more fiber into your diet?

Sources:

Mice study showing fiber rich diet enhances immune system

Aging

Study reveals secrets to longevity

New study from biology journal shows a supplement coctail chocked full of anti-aging nutrients such as B vitamins, minerals, ALA, Omega3, Flax, Green Tea boost mitochondrial function (energy) and lowers free radical damage. Although scientist were not able to determine which nutrients had which effects, the difference between the control group and supplemental group is manifest.

List of nutrients from study

Heart

JAMA Study on Omega3s

Another study confirming that higher blood levels of Omega3s promote anti-aging properties. How many studies do we need to see that eating fish or consuming cod liver oil that is mercury and containment free is highly beneficial for more than just heart health.

AntioxiKids

Antioxidants reduces risk of AD in kids

Antioxidants are good for the skin. This study shows how this can benefit even the most youthful. Foods high in C are kiwi, oranges, and berries. Check out wheat germ, nuts such as almonds…but it’s difficult to know exactly what we should take without doing an intake our our fatty acid profile…the Comprehensive Metabolic Profile provides specific analysis of your biochemistry and associates how much of what vitamins, minerals, etc..you should take.