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Why I went Gluten Free

For years I suffered with migraine headaches that just seemed to get worse. I wanted to prevent them and I wanted to get off my prescription medication. I became very concerned about the medication I was using when I found out from an insurance underwriter that it was flagged as increasing my risk for stroke.

Getting off gluten was not easy for me and I tried at least half a dozen times before I was able to successfully "wean" myself off. I guess you could say I found that I was addicted to gluten!
 
When you tell people you don't eat gluten many think this GF diet is a "fad". Nothing could be further from the truth. For those skeptics who think there's no good reason to remove gluten (or for those convinced they could not live with out these grains) please let me illuminate some facts.

Why is gluten getting such a bad rap?
First gluten is is very inflammatory and inflammation is the driver of all chronic disease. Gluten is  now being linked to a host of other serious disease states. You don't have to test positive for the antibodies to be gluten sensitive or intolerant either. So there are "degrees" of reactivity so to speak. Celiac Disease is the most severe form and is an autoimmune disease. For Celiac's eating gluten is life threatening. Again, you don't have to test positive for Celiac's disease to be gluten sensitive. I think this causes a great deal of confusion for people. You can (and many people do) react to gluten without having the antibodies (tTG; TGA;AMG; AMA; EMA; ARA) show up on a blood test. This test is useful but it's not the only gauge of gluten reactivity. Food intolerance's (or sensitivity) are what's known as delayed immune system reactions. This means it can take anywhere from a few hours to a few days for symptoms to present.

Second, many wonder why there are so many people affected now. By one estimate at least one in every 100 people are gluten sensitive! That's a huge number of people. One theory for the rise in gluten sensitivity is that gluten is a relatively new food for humans. If you think back to Paleolithic times grains were not eaten. People ate what they hunted or gathered and grains were not one of those foods. Grains are a farmed crop and as such are commercially grown for use in thousands of products.

These grains contain gluten: 

Wheat – including wheat germ and wheat bran

Rye

Barley including barley malt

Bulgur

Couscous

Spelt

Kamut

Semolina

Triticale

Einkorn

Because Gluten containing grains are used in so many foods we love to eat like pasta, bread, crackers, pastries and desserts. Plus gluten is used as a filler in thousands of products. Grains are also fed to livestock as feed.....so you are starting to see how massively profitable this grain thing is now aren't you? Your probably also beginning to see why eliminating gluten can be a challenge for those who eat many packaged and processed foods or who dine out frequently.

This love affair with gluten grains has Americans in particular eating them at every meal and as snacks, so the sheer quantity of gluten people are now consuming is another reason at least in theory, why we are seeing a rise in gluten intolerance.
 
Common Symptoms of Gluten Intolerance:
The best way to gauge gluten reactivity is by symptoms you notice when you have eaten gluten containing foods. Here are some common symptoms of gluten intolerance:

skin eruptions - acne; rosacea, psoriasis
digestive issues - constipation; diarrhea, gas, nausea, IBS
pain/inflammation - joint paint, muscle pain, head aches (migraines especially!)
Other symptoms: weight loss/gain, depression, exhaustion , itchy eyes, runny nose, sneezing

If you have any of these symptoms -
Do a trial of removing gluten and gluten containing products for a few weeks and see if you notice improvement and less symptoms. If you do you'll know your better off with out gluten in your life. It does not support you. You may also find you have less pain and inflammation removing not only gluten but dairy, and corn too. Soy is also very unhealthy (see my The soy deception book review in this blog).

When I removed gluten I stopped having migraines. this was a very big life changer for me as my migraines had become very severe and debilitating. My rosacea also went away once I stopped eating gluten :-) !!!

Auto Immune and other diseases are now being linked to Gluten!
The list of disease states now linked or suspected to be connected in some way to gluten intolerance keeps growing. If you search the PubMed database you will find this is an area of expanding research. Here are conditions that have been shown to be aggravated if not brought on (more research is required for absolute confirmation) - although I have seen enough to convince me to stay off gluten for the rest of my life.

Cancer
RA & OA
Fibromyalgia
Lupus
MS
IBS & IBD
Schizophrenia
Neuropathy
Autism
ADD & ADHD
Epilepsy

And since gluten feeds yeast these are common aliments associated with gluten:
Candida/Yeast overgrowth
Toe fungus
Psoriasis

Bottom line is your better off with out gluten in your diet!

Here are some other helpful links:

http://www.cnn.com/2011/HEALTH/04/12/gluten.free.diet.improve/index.html

http://migraine.com/blog/expert-featured-article/gluten-sensitivity-and-migraines/

http://drhyman.com/gluten-what-you-dont-know-might-kill-you-11/

Is your Make Up Toxic?

Did you know the cosmetics and personal care industry in the US is self regulated? This means the FDA does NOT require testing on 80% of the chemical ingredients in these products. Women use these products daily and are at high risk because of exposure to endotoxins and other chemicals linked to cancer.

In the Metro Detroit area? You can find out about your risk and what you can do to minimize it at my class Feb. 22. Click the link for more details


http://myemail.constantcontact.com/February-Wellness-Classes-from-Nourish.html?soid=1103840564316&aid=yIYE7YzCEgU

The Heart - Gut Connection

The Heart/GUT Connection

Most physicians don't look at the connection between heart disease and digestion - but YOU certainly should. I am seeing more and more people who have been diagnosed with heart conditions (i.e. high cholesterol, high blood pressure, atherosclerosis, TIA) who also have gastrointestinal and digestion problems, so I began to wonder if there was a connection?

Inflammation & Disease

     

Ask any health practitioner and they'll tell you that all disease states arise from chronic inflammation. Ask your   cardiologist and they too will tell you cardiovascular diseases are inflammation driven.   

-Let's take plaque on arterial walls as an example. Plaque is formed as a result of the body's immune responds. In the arterial walls this creates what is known as atherosclerosis. Atherosclerosis is actually a result of the body responding to healing an injury - patching up a lesion. So, in order to halt or slow this kind of inflammation driven responds we need to discover what is causing it. In other words figure out just where the inflammation is manifesting. 

Conventional medicine would have us believe it's all related to a high saturated fat diet - or genetic or some combination of both. But there is more to it than this. Unfortunately, too few doctors make the connection between poor digestion (which we know creates inflammation) and increased risk of cardiovascular diseases.  

Proper & Impaired Digestion

During proper digestion bile secreted by the gallbladder carries cholesterol out of the body. However, with dysbiosis - ( an imbalance of more bad bacteria than good bacteria in the gut) - this process falters or fails. The result is a rise in cholesterol (not to mention estrogen and various toxins). When this happens, a simple gut detox and inoculation with beneficial bacteria will most likely help lower cholesterol, but have you ever  heard of a patient being given a "prescription" to do this from their cardiologist?  (If you have please email me!) 

We also know there is a link between helicobacter pylori infection and atherosclerosis. H.pylori, is a bacterium that is able to survive the highly acidic environment of the stomach. It is almost always present with peptic ulcers, gastritis, and duodenitis.  In researching this topic I discovered that h.pylori also destroys vascular tissue! And, autopsies are turning up h.pylori in the lesions of stroke and heart attack victims too.    

Lack of stomach acid leads to other problems too:

A  healthy stomach has sufficient hydrochloric acid. (HCl) destroys pathogens as soon as they enter. This is essential to a healthy GUT and to proper digestion. It's estimated that 90 percent of Americans are deficient in HCl, and that h.pylori can be found in 50 percent of the world's population.      

  

Proton pump inhibitors; such as Prolosec and Plavixwork by blocking acid production in the stomach. These are commonly prescribed for people with acid reflux, GERD and duodenal ulcers. Well guess what? The stomach is where protein digestion takes place and stomach acid is absolutely necessary for proper breakdown and digestion of protein.   

  

With out proper stomach acid the protein you eat is not digested and this leads to these large undigested particles of food passing through your intestines into the blood stream. When this happens - BINGO! You have an immune response reaction (aka = inflammation). This also impairs your body's ability to absorb the nutrients from your food. With out proper digestion and proper absorption of nutrients the body cannot be nourished properly and is left more susceptible to illness and chronic disease.   

This had me wondering again: 

- How many people who have cardiovascular disease also have had their gall bladders out?

- How many also have hypothyroidism?

- How many people who have CVD are taking PPI's?  

All of these conditions are related to improper digestion and increased inflammation!    

In  a report published just this month in Science Daily new research shows that the types and levels of bacteria in the intestines could possibly be used to predict a person's likelihood of having a heart attack, and that manipulating these organisms may help reduce heart attack risk.  

You can read the report here:

http://www.sciencedaily.com/releases/2012/01/120112193440.htm

   

American Diabetes Association releases New Standards Care & Screening

The American Diabetes Association just released their 2012 Standard of Care including screening recommendations for health care providers to use.

Here's a brief recap of just some of their diagnostic recommendations:

• Recommend use of the A1C to diagnose diabetes as the gold standard, but recommended including IFG.
• Defines impaired fasting glucose as (IFG - Fasting Plasma Glucose) levels 100 mg/dL [5.6 mmol/L] to 125 mg/dL [6.9 mmol/L]), or impaired glucose tolerance (IGT) (2-h values in the OGTT of 140 mg/dL [7.8 mmol/L] to 199 mg/dL [11.0 mmol/L]). 
• The A1C has several advantages to the FPG and OGTT, including greater convenience (since fasting is not required), evidence to suggest greater preanalytical stability, and less day-to-day perturbations during periods of stress and illness.
• Recommends diagnostic testing of diabetes should be repeated to rule out laboratory error; particularity when diagnosis is not clear.
• It is reasonable to consider an A1C range of 5.7 to 6.4% as identifying individuals with high risk for future diabetes, a state that may be referred to as prediabetes.
• Interventions should be most intensive and follow-up should be particularly vigilant for those with A1Cs >6.0%, who should be considered to be at very high risk

Here is a recap of some of their prevention and delay strategy recommendations:

• Patients with IGT (A), IFG (E), or an A1C of 5.7–6.4% (E) should be referred to an effective ongoing support program targeting weight loss of 7% of body weight and increasing physical activity to at least 150 min per week of moderate activity such as walking.
• Follow-up counseling appears to be important for success.
• Based on the cost-effectiveness of diabetes prevention, such programs should be covered by third-party payers.
• Metformin therapy for prevention of type 2 diabetes may be considered in those with IGT (A), IFG  or an A1C of 5.7–6.4% , especially for those with BMI >35 kg/m², age <60 years, and women with prior GDM. 
• At least annual monitoring for the development of diabetes in those with prediabetes is suggested.
  
  
  It's important to note the ADA calls out the effectiveness in lifestyle change programs: " intensive lifestyle modification programs that have been shown to be very effective". They go on to advise "Based on the results of clinical trials and the known risks of progression of prediabetes to diabetes, persons with an A1C of 5.7–6.4%, IGT, or IFG should be counseled on lifestyle changes with goals similar to those of the DPP (7% weight loss and moderate physical activity of at least 150 min per week)."
  
  
   You can read the entire report here:http://care.diabetesjournals.org/content/35/Supplement_1/S11.full#sec-171
  
  

JAMA Commentary Contends Vitamin Therapy Can Still Reduce Stroke

American Medical Association (JAMA) argues that vitamin therapy still has a role to play in reducing stroke.
Good to see JAMA is acknowledging the important role of supplements in prevention!

JAMA Commentary Contends Vitamin Therapy Can Still Reduce Stroke

Cranberry found to have potent anti-cancer properties

In research released today in PubMed Herbal cranberry extract was found to have therapeutic properties which target breast cancer cell angiogenesis (formation of new blood vessels) as well as its viability. This means they help induce cancer cell death - which is what we want.

Cytotoxicity of PAC-1 was partially based on ROS generation and could be blocked by co-treatment with antioxidant glutathione.Glutathione is our bodies most powerful anti-oxident and helps support our immune system.

These findings suggest that PAC-1 exerts potent anticancer and anti-angiogenic properties and that highly purified PAC from cranberry can be further developed to treat ovarian cancer in combinational or single-agent therapy.

More great news about the healing power of plant foods! Anything that is an alternative to the traditional treatments of poison, cut and burn is good news indeed.

Read the abstract here: http://www.ncbi.nlm.nih.gov/pubmed/21922132?dopt=Abstract

Hypothryroidism - an under diagnosed epidemic

Most of us think of the thyroid as the gland that regulates metabolism and  controls body temperature but the thyroid also helps maintain physiological well being; regulates energy levels and is crucial to a healthy immune system. In fact, health conditions such as chronic pain, diabetes, heart disease, menstrual difficulties, and sleep apnea are all linked to low thyroid function.

The thyroid has been called the master gland. The thyroid is actually one of eight glands in the endocrine system (see diagram). This “system” regulates reproduction; growth and development; cellular metabolism; the balance of nutrients, electrolytes and water and acts to mobilize the body’s stress response. Each of the eight glands in the endocrine system works in concert to initiate or respond to the body’s requirement for hormones. When a dysfunction occurs in one gland, another gland will respond to try and address the imbalance and this is why it is important to look at how the whole endocrine system of glands is functioning when looking at how to address the root cause of the problem.

Chronic stress on the adrenals is also frequently found in combination with thyroid problems. Restoration of healthily functioning to both glands is important.

Conventional lab testing -

When you have your blood work done to check your thyroid most physicians look at three types of thyroid hormone; TSH, T4 and free T3.  Some physicians also check reverse T3/T4. All of these should be checked, however some physicians will only check  one or two of these. Under diagnosed hypothyroidism is extremely common due to many people having either sub-clinical or functional hypothyroidism. Both of these conditions are not accurately detected using standardized serum blood testing. An older test that is called the Broda Barnes Basal body temperature is a test that you can perform yourself, at home. This was the test used for many years until a blood test was developed in the later part of the 20st century. 

*See how to perform this test on yourself at the end of this post.

Another problem with conventional blood tests for thyroid function is that the acceptable (considered normal) diagnostic ranges for TSH (thyroid stimulating hormone) and even T3 and T4 are quite broad. So your physician may read your blood test as normal yet you may be suffering from many symptoms associated with hypothyroidism.

Symptoms that may be related to thyroid dysfunction:

FatigueWeight gain

Heightened sensitivity to cold weather (cold hands & feet)

Increased cholesterol and triglycerides

Edema

Loss of libido

Dark circles under the eyes

Heavy menstrual periods with a shorter cycle

Dry, cracked skin; coarse, dry hair and thin brittle nails

Depression with weakness and or fatigue; forgetfulness & difficulty concentrating

Delayed reflexes

Muscular weakness & joint stiffness & pain

Hyperlypidemia & increased C-reactive protein & homocysteine levels  

Constipation, impaired kidney function

Thyroid dysfunction is more common that most people realize. One estimate is that at least 10 million Americans have some form of thyroid disease. Women are more likely than men to be effected and as we age thyroid disease seems to be more prevalent. Thyroid dysfunction is one of the most un-diagnosed conditions of our modern day.

Why the increase?

Many holistic health experts and functional clinicians believe we may be seeing more people affected by thyroid deregulation due to sodium restriction advised by the media which has resulted in a reduction in iodine. These experts believe the low iodine intake is then compounded by eating an excess of foods (known as goitrogens) which inhibit the small amounts of iodine ingested from being absorbed and converted from T4 to T3. Plus a commonly prescribed medication used to treat high blood pressure (Inderal) can actually inhibit the T4 to T3 conversion process. Finally, in a society that finds itself chronically stressed and tired the adrenal glands are being strained and this also creates adverse effects on the thyroid.

Personally I believe our stressed out society is also contributing to this condition. Remember that the adrenal glands and the thyroid work closely together and adrenal burn out is at an all time high these days. 

How to perform the Broda Barnes basal Temperature Test:

At night, shake down a thermometer - be sure that it is shaken down and below 95 degrees. Next morning, on awakening, put the thermometer under your arm with the bulb in the armpit with no clothing between it and the armpit. Leave it there for 10 minutes (use snooze alarm if you wake up to an alarm). Just drowse for that time lying still.

After 10 minutes, take the thermometer out and read it, writing down the result right away. (On waking, most people don't think clearly and might forget the reading). This is known as your Early AM Basal Temperature and the "normal" should be between 97.8 and 98.2. This reading taken by armpit is somewhat lower and somewhat more accurate than by mouth.

If you have a low-grade infection this may read higher than your "normal", therefore if it is in that range above, you should repeat the above procedure every other day for a week or so. If a menstruating female, also do it on the 2nd and 3rd day of your period.

If you find your basal temperature is consistently low (under 97.8 F) and you have other physical symptoms listed here you should seek care from a holistically trained physician. 

Unfortunately, the American Medical Association does not teach doctors about this method of testing which is more accurate of sub clinical or type II hypothyroidism. If you do present this information to your MD or DO do not be surprised for them to tell you that they rely on blood tests only and thus they will not b of any help to you. This is exactly what happened to me and I have since begun working with a holistic MD and am now on Armor Thyroid. 

Supportive nutrients for a healthy thyroid:

Natural iodine from Celtic Sea salt

Iodine from sea vegetables such as kelp, kombu, nori, wakame ad dulse

Iodine is also found in most seafood’s such as haddock, cod, shrimp and tuna

Selenium – highest source is Brazil nuts; shrimp, crab, pork, brown rice

Tyrosine – sea vegetables, sprirulina, eggs, turkey, pork, wild game meats, avocado, almonds, dairy products

Zinc- oysters are highest; crab, beef turkey
Vitamins A, B complex, C and E are also required to help make proper conversions in manufacture of thyroid hormones. 

For more information on the work of Dr. Broda Barnes http://www.brodabarnes.org/. Also see:http://www.21centurymed.com/?page_id=12

What happens when you detox?

Detoxification or cleansing is very misunderstood. Cleansing allows the body to eliminate used wastes and toxins and helps improve our health as it removes harmful substances we in-hail, ingest and are exposed to every day.

Most people think of a cleansing program or detox as a way to purge their system of the poor food they have eaten and think of this a away to lose weight. While it certainly helps with weight loss, cleansing or detoxing is also a valuable and healthy process for those who have undergone heavy pharmaceutical intravenous drugs, or who have been hospitalized. It' also a must for anyone who has (or suspects they have) any food intolerance's and always essential if you've been diagnosed with yeast overgrowth (Candida)

What are the benefits?

All detoxing programs that are worth their salt so to speak must include a remove and replace component. This means taking out foods that are really garbage & non-foods as well as those foods that are know to be reactive (those foods like gluten, dairy, soy etc.. that commonly cause an allergic immune responds). These non- foods/toxic foods are replaced with whole foods (think lots of fresh green and brightly colored  produce) healthy fats and proteins and of course plenty of filtered water. This helps your body process metabolites better because your reducing the load on your liver when your doing a detox. Cleansing or detoxing also helps re-balance the body due to consumption of more alkalizing foods. Any safe detox program needs to be done for several weeks and should include specific therapeutic and supportive supplements to ensure proper removal of toxins through the two stages of the process.

More about what actually happens when you detox -

While the body is always naturally detoxing these days our bodies are exposed to many more contaminates than ever before due to commercially farmed food, processed foods, pharmaceutical medications, stuff we put on our bodies and all the pollutants in our environment; both in the home and outdoors. Over time this overload slows down the body's ability to process and remove toxins and they build up - especially in fat stores. 

The skin, lymph, lungs, kidneys and liver are all major pathways of the body for detoxifying, but the liver does the heavy lifting. When the liver is over worked and over burdened by medications, alcohol, caffeine; poor food choices and environmental toxins proper digesting of the food you eat is much more difficult. When you don't digest properly you don't get the nutrients from your food to nourish your body which not only leaves you feeling crummy but also puts you at greater risk from invading pathogens. Anyone who frequently get sick with colds, flu migraines, experiences nausea, constipation or diarrhea will most certainly benefit form cleansing. Likewise anyone who has difficulty with concentration, ADHD, arthritis, GUT issues or allergies should absolutely do a clinically supervised detox program.

Remember that the liver is not only the body's main detoxifying organ it also has a dual role in proper digestion of food. This is why so many people find it very difficult to lose unwanted weight - there livers are overloaded and fat loves to hold on to toxins!

When we detoxify our body’s liver must convert fat soluble nutrients to water soluble nutrients (Phase I and Phase II) before they can be eliminated. It's a complicated process to convert these fat soluble toxins to water soluble ones and involves a number of steps in the metabolic process. And frequently when people move too quickly, or have problems with some part of this conversion process they end up with toxic metabolites that are fare worse than those they were trying to eliminate in the first place. In effect they re-intoxify them self. This is why the Master Cleanse is NOT a safe way to go about cleansing and I do not recommend it to anyone.

Bottom line - if you've been thinking of changing your diet and want to learn how to eat more healthfully a detox can really help you get on the right path. 

Shameless plug:
There is still 7 days left to register for my ReBoot 21 day Group Detox program. This is the most economical way to experience the benefits of a clinical detox program. If you were to work with me individually I'd need to charge you at least $600 for what I am offering for just $358. You'll get three one hour sessions with me; all the clinical strength support supplements you need to make your program safe and effective; a 7 day meal plan, recipes and tons of tips on how to supercharge your experience to get the maximum from the program. Plus you'll meet some other great people who want to get healthy too. Reboot Program Detials & Registration details

Nourish Nutrition Coach Blog Spot: Is there any beneifit to detoxing? & why I detox

Nourish Nutrition Coach Blog Spot: Is there any benifit to detoxing? & why I detox: I used to think detoxing was some kind of ritual reserved for those extreme "health nuts". I simply could not understand why anyone would pu...

Is there any beneifit to detoxing? & why I detox

I used to think detoxing was some kind of ritual reserved for those extreme "health nuts". I simply could not understand why anyone would put them self through what sounded like sheer torture to me.

Now I detox two or three times a year. But hold on - I am not talking about the Master Cleanse or consuming only raw juice type of detoxification program. In fact I have personally seen how dangerous the Master Cleanse can be having helped people recover from the damage caused by this type of crazy detox!

First you need to understand a little about what the body is doing all the time to detox. The body is constantly, naturally removing toxins. This elimination process is done through the skin, lungs, kidneys, lymph and the liver - with the liver doing the lions share of the job. It's a two phase process where (and this is a huge simplification of a very complex process) fat soluble nutrients are converted to water soluble ones so they can be excreted from the body.

If it's happening all on it's own then why, you ask, do you need to do a detox at all? Good question and it's one I wondered too. Quite simply the answer is because our bodies are over burdened these days! With all the fast food, rancid fats, excessive sugar, preservatives and chemicals plus all the environmental pollutants our livers are not able to do both the job of detoxifying and food digestion. Once the liver becomes over loaded these toxins accumulate and re-circulate in many cases becoming more damaging then they were initially. Holistic practitioners believe that this sets the stage for chronic disease states. And in the case of someone who is chronically unwell or who suffers with RA, Lupus, Cancer, GOUT, IBS, migraine headaches, skin disruptions; like acne psoriasis; and even diabetes and CVD, until you clean up the liver your progress to health is impeded.

The best way to help your body do its job of detoxifying better is to reduce your toxic load. Look around your home, office and in your pantry, refrigerator and clear out the processed and toxic products. And don't forget that everything you put on your body goes into it. So pay attention to all the health & beauty products ingredients. If you have a Smart Phone you can down load an app called GoodGuide that will help you know how safe or unsafe a product is. Good Guide App


Want to know more about what you can do now to prepare before you begin a detox program?

Come to my free lecture January 18th, 2011 @ ABC Wellness in Sterling Heights, MI. Contact me here to RSVP:nourishnutrition@comcast.net

And if your interested in a safe, affordable detox program I am leading a Small Group Detox Program January 30, Feb. 6 and 13th. For details and how to register - Click on this link ReBoot 21 Day Group Detox Program info.

Top Ten Healthy Habits to Cultivate for 2012

Change is the path to health and making our goals reality.

With the new year approaching our focus naturally turns to healing change. At its essence, this is what choosing a healthy lifestyle is all about.

Change requires;
Acceptance – of where you are now
Acknowledgment – of what habits, thoughts and circumstances got you to this point in your life
Realization that change involves healing of mind, body and spirit
Resolution of your own internal conflict with accepting help & support from others

When you have worked through this process you will be ready to make the first steps to healing change.

My top 10 healthy living habits to cultivate:

1) Most people I see are dehydrated. Hunger can mask dehydration. Aim for half you body weight in oz. of water a day and begin your day with a tall glass of water to curb hunger. Replace soda & juice with water and limit coffee to 1 cup per day.
2) Eat a light meal: 30 - :45 min after you wake up. This is literally breaking your fast and vital to giving you brain the source of glucose it depends upon for fuel. Protein with carbohydrates from vegetables or low GI fruit is the best choice to start your day.
3) Most cultures we think of as healthy eat legumes and beans, nuts and seeds. Add legumes, beans, raw nuts and seeds to your daily diet. The high in fiber, complex carbohydrates (found in beans & legumes) and healthy fats (from nuts & seeds) found in these foods are missing in most American’s diets.
4) Take a high quality Omega 3 / DHA (fish oil) combination supplement every day = 2 grams.
5) Eat pro-biotic and enzyme rich foods every day. High quality (Greek style) yogurt, kefir, fermented vegetables, fresh raw fruits & vegetables are the best food sources. Supplementing is also a good idea. A ½ cup of full fat, plain yogurt or kefir with a few berries is a satisfying snack and will help you lose weight.
6) Eat fish. If you don’t know how to cook it at home – learn how! Wild caught fish is one of the best protein sources on the planet.
7) Eat your greens 2 x a day. Not just lettuces but swiss chard, kale, spinach, beet greens, turnip green, mustard greens. These can be lightly sautéed in healthy olive or coconut oil with some fresh garlic or ginger. Juiced greens are an excellent way to start your day. Greens provide an abundance of vitamins ad mineral lacking in most American diets (magnesium, potassium, folic acid, zinc, & vitamin C)
8) Eat at regularly scheduled times and wake up and go to sleep at the same time every day. Sleep cycle issues abound in our stressed our culture and contribute to hormonal imbalances of cortisol, DHEA, progesterone and testosterone.
9) Practice relaxation everyday. While therapeutic massage, reflexology and other touch modalities are wonderful they are passive. In order for you to re-connect with what is important you must engage in the mind - body connection. Sign up for a weekly yoga class, tai chi class, or guided meditation. Besides being great exercise, all of these have at their core, deep belly breathing which initiates the relaxation response required for healthy living. Consider this as important as drinking water to your health!
10) Cut way back on grains and replace them with healthier and slimming (low GI) vegetables and fruits. Most people have an easier time increasing fruit intake than they do vegetables, so be creative and include vegetables early in the day and through out the day for snacks and with protein in your larger meals. The more you can eat the better – but limit starchy (root and winter vegetables) to 1 serving a day.

And please remember – to surround yourself with supportive people. It sounds obvious but nay sayers need to be avoided and those who are like-minded need to be sought out. A few sessions with me can really make a big difference in your success.

Supplements that can help rev up your metabolism and curb hunger:
Green tea – increases energy expenditure so more calories are burned. Aids in fat metabolism, and high in polyphenols. Offers neuro protection, cardio protection and protection against mutagenic substances.

CLA - Studies show that supplementation with CLA aids in weight management by promoting fat loss. When weight is gained, or regained after a diet, CLA has been found to promote muscle growth as well as to inhibit the growth of fat cells improving the shape of the body.

Carnitene – may help eliminate cravings; increases metabolic rate; increases fat burning and increases energy. Also helps lower cholesterol and triglycerides.
Pantethine - helps with weight loss by supporting healthy fat metabolism stimulate fat oxidation in the liver and other cells, increase energy (ATP production) and thermo genesis in the muscle. Also helps lower cholesterol.

Obviously any supplement can be dangerous if not taken properly. This is especially important if you are taking certain medications that interact with some supplements – so I don’t’ advise you rush out and begin any supplementation on your own. I use only pharmaceutical grade products in my practice and have been trained in how to use these products safely. I also know which nutrients work synergistically with each other or require co-factors in order to work effectively.

Recipe(s) of the month – Greens

Greens n Lemon drink – (1 serving)

1 head organic romaine lettuce or 1 head celery
5 -6 stalks kale or 1 cup fresh organic spinach
3 parsley sprigs (small bunch)
1 -2 organic apples
1 whole organic lemon (peeled)
1 -2 inch piece of fresh ginger

Process all vegetables in a juicer and drink immediately. Very alkalizing.

Loaded with digestive enzymes, calcium, potassium, magnesium, vitamins C, E & folate. Very alkalizing. Drink on an empty stomach.

Sautéed Swiss Chard with Garlic & Dried Cherries – (4 servings)

1 bunch swiss chard washed
¼ cup water
2 tablespoons olive oil
2 cloves minced garlic
2 tablespoons dried cherries
Sea salt to taste
2 tablespoons chopped cashews or pine nuts to garnish

Remove ribs from swiss chard and chop finely. In a sauté pan sauté garlic in olive oil over medium heat for 1 minute. Add water and stir in the swiss chard. Continue cooking until chard is wilted and add cherries, salt and pepper. Serve with garnish of cashews or pine nuts. (Nourish Holistic Nutrition Therapy)

Swiss chard is a powerhouse of wonderful nutrients! It is an excellent source of vitamins C, E, and K, carotene's, chlorophyll, and fiber; minerals including potassium, magnesium, iron, and manganese all of which are essential to a healthy heart. Swiss chard is a very important co-factor in the regeneration of one of the most important antioxidants in the body, glutathione. A major effect of glutathione is that it defends certain lipids, like cholesterol, from free radical attack. It is only after the lipid has been attacked by the radicals that it poses a threat to blood vessel walls. The magnesium present in swiss chard acts as a natural calcium channel blocker by preventing the rush of calcium into nerve cells and thus, the activation of the nerve as well. This helps keep the nerves relaxed. Over-activation of these cells leads to excessive contraction, resulting in conditions like high blood pressure.

The Soy Deception Book Review

Colleague and friend (full disclosure) Sheryl Shenefelt, C.N. and Dr. David Brownstein, M.D. have co-written their latest book on the dangers of soy consumption. I was lucky enough to get one of the first copies to read.

If you are still among the many who believe (incorrectly) that consuming soy products are healthy this book will set you straight. The authors begin by explaining how the beans are grown and harvested to be one of the most lucrative cash crops in the US. In fact the soy industry is nearly a $30 billion industry. The soy industry has masterfully figured out to use virtually every part of the bean so the profit margins are almost 100%.

Unfortunately, most consumers are not aware that soy has found its way into thousands of food products and even health and beauty products. With so many people discovering they are soy intolerant this presents a huge challenge.

Soy is a powerful endocrine disputer and has severe negative consequences on the thyroid. Just consider how many vegans and vegetarians have hypothyroidism - many if not most rely on soy as a main stay for protein. This is a scary scenario. Chapter after chapter provides documented evidence of numerous negative impacts on the body from consuming soy. The chapter on soy based infant formula is particularity concerning.

I should point out that the authors are explaining the dangers of un-fermented soy products. Fermented soy products, such as tempe, miso, natto and tamari.. Soy in it's fermented form is fine in limited amounts and this is in reality what most Asians consume - not soy milk, tofu etc... contrary to what the media has led the public to believe.

The book is easy to read and you don't need a science background to understand it. Each chapter has a Q & A section and a handy review at the end of it. There are also links to other useful books and websites included throughout for continuing your education. A handy recipe section includes gluten, dairy and soy free recipes you can try out.

This would make a great addition to any clinicians reference library and provides good information for the general public. It's especially great for anyone with food in-tolerances and allergies since soy is so frequently reactive.

For more information and how to order visit

What's in a name - apparently a good deal if your the ADA!

The American Dietetic Association will change it's name January 2012 to the Academy of Nutrition and Dietetics.

Why am I writing about this? Because I think it's fishy!

Here is how the president of the ADA; Sylvia Escott-Stump explains reasons for making the name change

The name Academy of Nutrition and Dietetics promotes the strong science background and academic expertise of our members, primarily registered dietitians. Nutrition science underpins wellness, prevention and treatment," she said. By adding nutrition to our name, we communicate our capacity for translating nutrition science into healthier lifestyles for everyone. Keeping dietetics supports our history as a food and science-based profession. Thus, the Academy of Nutrition and Dietetics quickly and accurately communicates our identity—who we are and what we do,"

I think this name change business has a lot more to do with the increasingly negative image the public has towards the ADA and the trend towards working with nutritionists vs. dieticians - whose approach is distinctly different.

In other words the ADA is adding the term nutritionist to make them seem like they are teaching latest science in nutrition (which they are NOT). If that were true they would not have aligned them self with purveyors of fake food; candy bars nor advocate for the use of canola oil (toxic); microwaving food (changes molecular structure into poison)or artificial sweeteners (toxic). If you visit their website you will see they are sponsored by companies such as Kellogg, ConAgra, Coca Cola, Mars, and Hershey's, and the Soy industry. In fact these companies provide significant financial support to their organizations so much so the congress has been investigating them. Sen. Charles Grassley (R-IA), has asked the ADA and other health advocacy groups for a listing of their payments from the pharmaceutical, medical device, and insurance industries. The ADA has yet to completely disclose the information requested so the investigation is on-going. Oh these contribution exceed $1 million dollars!

What do you think?

Sweet Potatoes - not just for Thanksgiving!

The Mighty Sweet Potato – not just for Thanksgiving Dinner

While most of us will be enjoying a helping of sweet potatoes as part of out Thanksgiving dinner I enjoy these wonderful vegetables year round.

The sweet potato (or yam) is a tuber and not actually a root vegetable as the white potato is. The sweet potato is so nutritious an entire native population in New Guinea called the Dani, subsist almost entirely on yams. It is high in complex carbohydrates coming in at 31 grams. Due to its high fiber and vitamin content the sweet potato a much healthier choice than the white potato. The sweet potato also has excellent potassium and magnesium, manganese, B vitamin and folate content.

You probably already know the sweet potato is high in beta carotene and C and that makes it a powerful source of anti-oxidants. Here are some of the other less know benefits of the sweet potato;
• Anti-inflammatory; primarily due to high A, C and magnesium content. This makes it especially excellent for those fighting auto-immune diseases and cancer.
• Digestive aid due to its digestibility, high fiber content and magnesium. Relieves constipation and thought to help prevent colon cancer.
• Believed to help with soothing stomach ulcers due to its vitamin A, C potassium, calcium and fiber content. GERD and IBS sufferers should include it in their diets for this reason.
• Believed to help with asthma, bronchitis and arthritis due to its anti-inflammatory properties
• Excellent for diabetics! Contrary to what many believe sweet potatoes are very effective in regulating blood sugar levels by encouraging proper secretion and function of insulin. Try substituting a sweet potato for rice or white potatoes!

Please remember this food is best purchased in its natural state. The skins actually contain valuable fiber. Canned products are typically loaded with added sugar so avoid those. This vegetable has naturally occurring sugars so you really do not need to add any sweeteners. And you can satisfy your sweet tooth by cooking this beauty in ways that release and concentrate those sugars.

Here are two of my favorite ways to enjoy sweet potatoes -

Roasted Sweet Potatoes (or yams)

Set oven to roast and 350 degrees or bake and 375 degrees

1 medium organic sweet potato or red yam per person scrubbed and cut into bite sized cubes.
Olive oil – enough to cover all cubed potatoes
½ teaspoon of sea salt & pepper
¼ teaspoon ground cinnamon

Toss cubed sweet potatoes or yams with olive oil and season in mixing bowl coating evenly. Line baking sheet with parchment paper (to prevent sticking) and spread mixture out evenly. Bake for 30 minutes or until lightly browned and fork tender. Check after 15 minutes and turn with tongs for browner result.

Variation: try roasting a medley of root vegetables such as carrots, parsnips, white potatoes, and winter squashes.Sprinkle with herbs like rosemary, thyme, and garlic cloves and onions. Left overs can be mad into a "creamy" soup too!

Sweet Potato and Zucchini Latkes

3 or 4 small or 2-3 medium washed organic sweet potatoes or yams grated in food processor
1 medium zucchini squash grated in food processor and squeezed dry in paper towel
1 small sweet onion grated
2 organic eggs lightly beaten
1 teaspoon sea salt
Dash pepper
1/4 teaspoon aluminum free baking powder
2 -3 Tablespoons (depending on how much liquid is in zucchini) Amy’s or Bob’s Red Mill GF Pancake mix or chick pea flour

Olive oil for cooking
Large cast iron or non-stick skillet (or electric frying pan)

Using a food processor with the grating blade grate sweet potatoes, rinse with fresh water and drain and squeeze dry in paper towel. Reserve the sweet potatoes in large mixing bowl. Grate the zucchini and squeeze out excess liquid using a paper towel. Add to sweet potato. Grate Onion and add to mixture. Add seasonings and mix well. In a small bowl combine the GF flour ( or chick pea flour) and the baking powder. Add this to the vegetables and mix in the beaten egg. Combine well.

Heat skillet or fry pan on medium heat and add the oil. Spoon the mixture into the pan as you would pancakes. Allow to brown on one side before turning with a spatula. You can make the pancakes large for a side dish or brunch or into small bite sized cakes for appetizers. I like to serve them with a dollop of a yogurt & dill sauce as an appetizer. Kids will devour them!

Happy Thanksgiving!

30 Year Study Proves Organic Farming is Superior to Conventonally Grown Food

Have you questioned the value of spending more of your hard earned cash on organics? Now a 30 year study done by the Rodale Institute proves your getting a superior product. Here are the key findings of the study:


*Organic yields match or surpass conventional yields.
*Organic yields outperform conventional yields in years of drought.
*Organic farming systems build rather than deplete soil organic matter making it a more sustainable system.
*Organic farming uses 45 percent less energy and is more efficient.
*Conventional agricultural systems produce 40 percent more greenhouse gases.
*Organic farming systems are more profitable than conventional farming systems.

After 30 years of a rigorous side-by-side comparison, the Rodale Institute confidently concludes that organic methods are improving the quality of our food, the health of our soils and water, and the conditions of our nation’s rural areas. Organic agriculture creates more jobs, provides a livable income for farmers, and can restore America’s confidence in our farming community and food system.

For more information on the results, including detailed findings and graphs, please visit www.rodaleinstitute.org/fst.

Benefits of nut consumption for people with abdominal obesity, high blood sugar, high blood pressure

Dietary changes may help patients shed the excess weight and become healthier, among the changes, the regular consumption of nuts -- which are jam-packed with healthful nutrients, such as healthy fats (unsaturated fatty acids) and antioxidants (polyphenols) -- have been recommended to fight the metabolic abnormalities associated with Metabolic Syndrome. To check the biochemical effects of nut consumption, the researchers put 22 MetS patients on a nut-enriched diet for 12 weeks and compared them to another group of 20 patients who were told to avoid nuts.

The scientists analyzed the broad spectrum of compounds excreted in the patients' urine and found evidence of several healthful changes. One surprise was evidence that nut consumption had boosted patients' levels of serotonin metabolites in urine, since these findings suggest the role of serotonin in the beneficial effects of nuts. They point out that the study provides the first evidence in humans of the beneficial effects of nut consumption in reducing levels of substances in the body associated with inflammation and other cardiovascular risk factors in patients with metabolic syndrome.


Benefits of nut consumption for people with abdominal obesity, high blood sugar, high blood pressure

What you can do to manage high Cholesterol that might surprise you!

Heart Health

Let's look at the relationship between “high” cholesterol and insulin resistance, inflammation and impaired liver detoxification. Many people are not aware that high cholesterol is actually connected to the way the body is responding to excessive carbohydrate intake and not a direct result of eating high cholesterol foods.

Many people have watched their cholesterol levels rise as they age and are rightly concerned about this however, are confused as to what these numbers mean on a CBC blood panel. Cholesterol is found in every cell of the body and is essential for proper cell membrane fluidity and necessary for steroid hormone production and bile production in the body. The liver, intestines and skin produce most of the body’s cholesterol (60-80%) with only a fraction being obtained through diet.

Understanding what your cholesterol numbers mean involves so much more than just looking at the numbers the way conventional medicine does. If you look at a typical CBC Blood panel you will see readings for total cholesterol, HDL and LDL and sometimes triglycerides. Total cholesterol comprises all of the cholesterol found in the body; HDL, LDL and triglycerides. According to conventional laboratory ranges anything > 200mg/dl is considered high and > 225mg/dl is considered high according to the “optimal” range in Functional Medicine.

Optimal ranges for HDL are >55mg/dl. An HDL reading of <35mg/dl is cause for alarm but needs to be determined by its relationship to LDL levels. If total cholesterol is low and HDL is low this is not a cause for concern. Increased (>55mg/dl) HDL is protective. One of the most important functions of HDL is its role in savaging free radicals. So a low HDL along with a low total cholesterol level can indicate you are more prone to heavy metal or chemical toxins damage. If HDL is <55 and LDL > 120mg/dl and total cholesterol level are >220mg/dl then early development of fatty liver is quite possible. Fatty liver is caused by being over weight, excessive alcohol consumption, and prescription drugs (steroids); iron overload; solvent tissue exposure and rapid weight loss.

Now let’s look at LDL cholesterol and what a high reading (<120mg/dl is optimal) might indicate. Again this points to a diet high in refined carbohydrates. If the fasting blood glucose is trending upwards (>100) then you are probably becoming insulin resistant and could be suffering from Syndome X. But again checking adrenal function and thyroid function would be a good idea.

Apolipoprotien A and B: Apolipoprotiens are proteins are major components of HDL (Apo A1) and LDL (Apo B) Elevated levels of Apo 1(110-162mg/dl) are believed to be a better predictor of lower cardiovascular disease than HDL alone. Higher Apo B levels (>52-109mg/dl) are associated with an increased risk of coronary artery disease. Unfortunately, most standard CBC blood panel’s doctors run do not include this reading.

If you have increased levels of cholesterol, part of why you have this is because of increased inflammation in your body. The cholesterol is there to do a job. It is there to help your body to heal.

Inflammation is a protective mechanism in the body. It is this protective process that allows a cut to heal. Here is what happens: Your blood vessels constrict to keep you from bleeding to death and then blood becomes thicker so it can clot. And remember it is the immune system that fights off viruses, bacteria etc that could lead to infection so it serves this purpose too. Once a cut is healed a protective scar forms over the area.

Likewise, if your arteries are damaged, a very similar process occurs inside of your body, except that a "scar" in your artery is known as plaque. This plaque, along with the thickening of your blood and constricting of your blood vessels that normally occur during the inflammatory process, can indeed increase your risk of high blood pressure and heart attacks. Cholesterol comes in because, in order to replace your damaged cells, it is necessary.

If you have been told your cholesterol is too high you have probably been advised by your physician to reduce consumption of saturated fats. In reality, focusing on reducing saturated fat consumption has little effect on total cholesterol levels and has this been validated by many studies. A study sponsored by the German Ministry of Research and Technology showed that no exact link exists between food cholesterol and blood cholesterol. And in Japan, the cholesterol levels have increased during recent years, however the number of heart attacks has dropped. The largest health study ever conducted on the risks of heart disease took place in China. As with similar studies, the Chinese study found no connection between heart disease and the consumption of animal fats. *

By the way: Increased cholesterol levels can often be associated with thyroid or adrenal hypo function and decreased levels can be associated with endocrine hyper function, so checking both of these is important.

So what is the real driver cardiovascular disease? It’s over consumption of simple carbohydrates and Americans are addicted to simple carbohydrates! So if you reduce your consumption of refined carbohydrates, starches and other fast acting sugars along with hydrogenated oils you will automatically be decreasing your risk of developing cardiovascular disease because it’s actually the inflammation caused by eating too many refined carbohydrates that creates higher risk for heart disease. This along with checking for proper thyroid and adrenal function is key to understanding how to effectively managing cholesterol because high cholesterol is merely a symptom of something else going on.

When we eat more foods that turn into glucose than we need our body stores the excess as fat. This fat accumulates in our body and in our liver; hence elevated serum (blood) triglycerides occurs. As our liver gets fuller and fuller with this fat it has a much more difficult time doing its job – removing toxins and thus we become more inflamed and toxic and this is where the term “fatty liver” comes from. So this is another down side of consuming so many carbohydrates.

Doctors are trained to identify trends however, many do seem to miss opportunities to use this information; connect the dots and help patients act proactively to prevent chronic disease. In most cases making some diet and lifestyle changes works wonders to reduce risk of cardiovascular disease.

Tips for healthy hearts:

Reduce inflammation by:
- Strictly limiting consumption of grains and switch to gluten free grains.

- Eliminate high fructose corn syrup, and sharply reduce intake of sugar and high glycemic index foods.

- Eat more wild caught fish and supplement with high quality Omega 3 DHA which is a natural anti-inflammatory.

- Eliminate low quality oils – hydrogenated oils, palm kernel oil, corn oil, canola oil and replace with healthy oils from olive, coconut, avocado and flax seeds.

- Treat non-fermented diary products as condiments and eat real, high quality cheese, not low fat or processed type “fake’ cheese.

Improve liver health:
- Support your liver by eliminating unhealthy (man –made) trans fats and replacing them with healthy fats from olive oil, coconut oil, avocados, nuts and seeds. Supplements such as milk thistle and n-acetylcysteine help protect the liver and aid in detoxification.

Increase your body’s ability to fight free radical damage:

- Help increase your body’s ability to make andoponicetin by eating choline rich foods such as (liver, wheat germ, free range or omega enriched eggs, cod & wild caught beef). Adiponectin is a hormone that starts out in your white adipose tissue and helps increase your insulin sensitivity. It has also been linked to shrinkage of fat cells so may aid in weight loss. Increasing your intake of green tea, reservatrol rich foods such as red grapes and berries (and red wine!), and taking grape seed extract may help increase adiponectin too.

- Eat plenty of foods high in plant sterols such as nuts, and seed and their oils; fresh vegetables and fruits. Aim for 9 servings of fresh fruits and vegetables per day.

- Remember half you plate should be filled with vegetables and fruits with only a ¼ filled with grains (preferably gluten free).


* Source: http://www.naturalnews.com/022960_disease_health_heart_disease.html#ixzz1EcfTTGTd


Are you taking stains? If so you need to be supplementing with the right form of CoQ10. The Ubiquinol form is the best and is the reduced version of Coenzyme Q-10. This form is far more effective if you are over 35-40 years old. Anyone with hyperlipidimeia will benefit from taking a product I offer called CoQnol (60 softgels = $33.)

Hear are a couple heart healthy recipes you can try:

Antioxidant heaven

1 Pomegranate, seeded
1 Cup washed blueberries
1 Cup fresh Acai berry juice
2 Tablespoons flax seed oil
1 Cup ice cubes

Blend all ingredients. Consume immediately.

Variation:
Add other berries into the mix – strawberries, raspberries or blackberries; whatever is in season is best. Try other fresh juice bases – blueberry, apple juice are also good.

Pomegranate, blueberries and acai berries are particularly rich in antioxidants, especially great as an antiager and protection for the heart and vascular system, defense against cancer and other chronic illnesses. Pomegranates are in season in early winter. They can be seeded and frozen to be used throughout the year.

Carrot Apple Ginger Parsley – (1- 8 oz serving)

5 carrots
½ organic apple
½ inch fresh ginger root
Handful of fresh parsley
Process carrots then apple and ginger in a juicer. Add parsley last.

Parsley is high in chlorophyll, potassium and magnesium which are all beneficial to heart health. Chlorophyll has antimutagenic and anti-carcinogenic properties so that it may be helpful in protecting your body against toxins and in reducing drug side effects. Along with other vitamins such as A, C and E, chlorophyll has been seen to help neutralize free radicals that do damage to healthy cells.

Avocado & sliced tomato w/lemon olive oil dressing - (serves 3-4)

Salad -
1 ripe avocado, pitted and sliced
2 medium ripe tomatoes (heirlooms if you can find them) sliced
2 to 4 Boston or romaine lettuce leaves washed and dried

Dressing –
Juice of ½ lemon
4 tablespoons olive oil
Sea salt to taste
Pepper to taste (optional)

Arrange Boston lettuce on 4 plates using one or two leaves depending on size to form a base. Arrange sliced tomatoes (2 slices for each salad) and then avocado slices on top. Mix salad dressing and drizzle over top of fruits. Eat immediately. (Nourish Holistic Nutrition Therapy)

Alternate version: Substitute oranges for the tomatoes and use the juice form the orange in place of the lemon juice. Add a little honey to sweeten.

Avocados are one of the highest sources of pantothenic acid. It has shown promise in lowering total cholesterol and triglyceride levels in the blood of both diabetic and non-diabetic individuals.

Muscle wasting in the elderly and other at risk populations

Many of our elderly parents and relatives struggle with weakening muscle strength and sarcopenia (muscle wasting). This is also of great concern for patients with forms of cancer or other autoimmune diseases. A new study suggests that the RDA for daily protein intake should actually be greater than that for younger populations. This is because "Aging muscle is less sensitive to lower doses of amino acids than the young and may require higher quantities of protein to acutely stimulate equivalent muscle protein synthesis above rest and accrue muscle proteins."

This study also recommends that the elderly may benefit from eating protein evenly throughout the day, so as to promote an optimal per meal stimulation of MPS. The branched-chain amino acid Lucine (see list of foods rich in this amino acid below) is thought to play a central role in mediating mRNA translation for muscle protein synthesis. The amino acid Lucine also needs to be in greater supply in elderly populations. The study goes on to note that; "Thus, older adults should distribute their daily protein equally across three or more daily meals. For example, given our findings that the elderly require more protein to increase MPS above rest than the young, in a 75 kg individual consuming ~60 g of protein daily (based on the RDA of 0.8 g·kg-1), this would mean consuming ~20 g of protein with each meal, as opposed to a typical feeding regimen in which the elderly typically ingest smaller amounts of protein with breakfast (~8 g) and lunch (~12 g) and the majority of dietary protein with dinner (~40 g) [73]."

With regard to exercise the research advises "resistance exercise in the elderly to induce hypertrophy, improve strength and improve physical function. In older adults who are not restricted by physical disability, frequent high-intensity weight lifting will increase lean muscle mass. Alternatively, low-intensity high volume weight lifting may also promote an adaptive response in the elderly provided the working muscle is sufficiently 'stressed' (i.e. via blood flow restriction to the muscle or lifting to failure)."

You can read the entire study here:Skeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageing
Leigh Breen and Stuart M Phillips* http://www.nutritionandmetabolism.com/content/8/1/68

A note about amino acids supplementation - it is best to try and get any amino acid from food sources first. Supplementation with amino acids should be with full spectrum supplement because supplementing with only one amino can cause health concerns unless strictly supervised by a physician.

Lucine rich food sources:
cottage cheese
beef - be sure to get grass fed
eggs - be sure to get free range omega 3 enriched
legumes - especially lentils, chick peas, sesame seeds
peanuts
fish - especially salmon
chicken - free range please!

Here is another link to Lucine rich foods:
http://www.altarofamps.com/PDFS/195.pdf

Get it on the ballot in Michigan - mandatory GMO labeling

We have chance here in the great state of Michigan to get GMO's out in the open and clearly marked on food products. It is on the ballot.

What is a GMO?



A GMO is a Genetically Modified Organism. It is a plant or an animal in which the genetic material has been unnaturally altered, often by using the DNA molecules of other plants, animals, or bacteria, which are then combined to create a new set of genes.



In food crops, plants are engineered to carry a herbicide-tolerant gene, which was developed so farmers could spray their fields to eliminate weeds without damaging the crops. These plants can be sprayed with twice the amount of herbicides than other conventional crops, and they will not die.



One of the most common non-plant organisms inserted into plants is the bacterium Bacillus thuringiensis, or Bt., which is used as a pesticide. When bugs eat the plant containing Bt., their stomachs split open and they die.



Crop plants are also engineered to be cold or drought tolerant. An example of this is the transgenic tomato, which contains the DNA of the cold tolerant winter flounder fish.



Food animals are also being biologically engineered and then cloned to grow quickly and require less feed.



Dairy cows are injected with a bio-engineered synthetic hormone known as rBGH, which greatly increases the production of the cow's milk, allowing the farmer to obtain from each cow up to 55 gallons of milk every day instead of the average 5 to 15 gallons a day.

About 80% of the food supplied at a typical grocery store in the United States contains genetically modified ingredients. This usually is any non-organic product that contains the direct ingredient or derivative of soy, corn, canola, sugar beets, rice, dairy, aspartame, and non-organic meat. According to the USDA, the majority of commercially farmed animals are fed genetically modified feed.

GMO Testing

The FDA does not conduct a comprehensive scientific review of genetically modified products. Instead, the FDA considers the safety of the product based on the biotech company’s own evaluation of the product. The FDA only encourages developers to consult with the agency to ensure that any issues within the product are resolved prior to marketing.

Our Wonderful Michigan Agriculture

Michigan is the 2nd most agriculturally diverse state in the nation with

over 55,000 farms. Michigan is the national leader in the production of tart

cherries. We rank 3rd in the nation for our apple and asparagus and 2nd nationally

for beans, carrots, celery, and plums. Agriculture is Michigan's second largest industry, which generates $63.7 billion for the state and employs approximately one million residents.

It is easy to say that Michigan residents are very proud of their farmers markets, cider mills and U- Pick berry farms!

In 2001, GM corn and soy was introduced into Michigan agriculture. By 2004, 33% of our corn crops were GM and 75% of our soy was GM. In 2008, farmers began earnestly planting GM sugar beets.

Are we putting our small Michigan family farms at risk for contamination?

You can read more about what GMO's are and the initiative to get this labeling on the ballot in Michigan here:



For more on the FDA’s GMO regulation guidelines go to tis link: