Eating

Adrenal Health, Diet, Eating, Education

Geeky Inflammation Info: SPMs

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Inflammation is an underlying cause of chronic disease, we now also know that if left unaddressed, inflammation cannot resolve itself and progression of chronic disease may in fact be accelerated. Recent studies have revealed when patients are deficient in their ability to resolve inflammation, there is a progression in chronic disease states – this deficiency has been described in an increasing number of chronic disease states including obesity or metabolic syndrome, diabetes, cardiovascular diseases, mild cognitive impairment, compromised digestive function (e.g., IBS, IBD, SIBO etc.), certain autoimmune conditions, Lyme disease, chronic obstructive pulmonary disease, arthritis (rheumatoid and osteoarthritic), and a variety of other chronic conditions often complicated by chronic pain.  Read more at Metagenics Institute

FACT: Inflammation is an immune response to insults such as injuries (e.g., cuts and wounds), infections (e.g., bacterial, viral or fungal), or unhealthy dietary patterns. Although an inflammatory response is an essential, protective response, it can give rise to chronic inflammation if left unresolved.

FACT: The Body makes SPMs during the inflammation process: During the resolution phase of an inflammatory response, SPMs are biosynthesized (through multiple steps of enzymatic reactions) from long-chain polyunsaturated fatty acids and especially omega-3 fatty acids EPA and DHA.2,3 SPMs themselves are structurally different from omega-3 fatty acids.

FACT: SPMs do not inhibit the initiation phase of inflammation. Rather, SPMs help facilitate the clearance of inflammatory components and thus resolve the inflammatory response.

SPMs limit the immune response.

Athlete, Diet, Eating

Maximize Nutrition with Proteins

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Protein is a powerhouse of a macro nutritions

  • Helps to create muscles, organs, nails and hair
  • Helps your cells to communicate
  • Facilitates muscle contraction
  • Transmission of nerve signals
  • Protein makes up
    • Immune molecules
    • Blood cells
    • Hormones, Enzymes and new protein cells

Protein is made up of chains of amino acids and each protein has its own unique combination of amino acids.  This explains how proteins serve such a vast role in the body and emphasizes why it is CRITICAL that you get your protein from a variety of sources, as each offers something unique.  The body needs all of these things.

Amino acids are broken down to build tissue, signal metabolism and a plethora of other processes.

Fyi.  Your DNA (again, everyone is different … ) tells the body how to create the right proteins for nearly EVERY PROCESS in the body that occurs.  In order for the body to accomplish what the DNA is “programmed” to do, there much be plenty of amino acids available.  Even missing just ONE amino acid will stop a protein from doing it’s job.

There are 20 amino acids.

Many of the 20 amnio acids can be synthesized in the body.  There are eight amino acids that you are unable to make.  We must get them from our food, thus they are called the essential amino acids.  Fact: animal proteins contain all eight of these amino acids.  There are also several complete plant proteins, but not all of these proteins are available in these  non-animal foods.  The human body is not designed to absorb them.  This might lead to plant based protein eaters not getting all of what they need and leading to deficiencies if they are not aware of this fact and supplementing accordingly.

FYI.  New studies are showing that it is not the “red meat” that is causing all the issues (cancer and heart disease), but the fat composition of the red meat.  So again, the quality of the meat can make a huge difference.  As with all things in the food chain, red meat serves a purpose and is beneficial if consumed correctly and cleanly.  Grass-fed happy cows and that are “handled well” would be a great example of a source of red meat that is “clean” and of high quality.

High quality protein

  • grass-fed beef
  • pasture raised eggs
  • wild-caught salmon
  • organic vegetables

Protein is an essential structural component of all hormones.

  1.  Protein is digested
  2. Insulin acts as a gas pedal
  3. Glucagon acts as the break
  4. Protein doesn’t have much sugar in it so … a lot of protein without “sugar” causes hypoglycemia (blood sugar drops)
  5. To slow insulin down, arginine (amino acid from protein), tells insulin to stop stealing all the glucose out of the bloodstream
  6. For those with insulin resistance, one meal a day with only protein helps to keep the blood sugar from swinging so much

How Much Protein Do You Need

Low Protein Diet (less than 50 grams a day)

  • Decreases prolactin, growth hormone, estrogen, thyroid hormones, and insulin
  • Stimulates the stress response
  • Increases body fat and fatty liver

High Protein Diet

  • Can be damaging to the kidneys
  • Increase in body fat
  • NON ATHLETES: more than one gram of protein per kilogram of body weight

Protein consumption might need to be unique per individual depending on the particular imbalances going on, such as being anemic.

There are a lot of plant proteins that vary in amino acid composition and bioavailability.  This means how much protein the body is actually able to be digested and processed in the human body.  Please recognize that ALL proteins, plants as well … are a food source for all animals.  Thus, in common sense terms, different plants and animals are designed to “feed” different animals more efficiently.  This is how mother nature works.  Just because we can pick it and eat it doesn’t mean that we were designed to digest and utilize the plant nutrients.

Best Plant Proteins:  Complete and Highly Bioavailable

  • Spirulina
  • Hemp
  • Soy
  • Quinoa
  • Lentils
  • Buckwheat
  • Amaranth

Other plant proteins, while they aren’t complete, when added to the above listed help to increase protein completeness and value.

  • Brown rice
  • Peas
  • Beans
  • Chickpeas
  • Tahini

It is not necessary to eat a complete protein at every meal, to work to ensure that you get all the amino acids (a variety of protein including a completely protein) every day.

Plant proteins … the benefits

  • Provide a host of phytochemicals or plant nutrients = biologically beneficial compounds found in plants.
  • The deep colors
    • Bioflavonoids:  anti-oxidants that protect the body against stress
      • citrus, onions, tea, parlsey, wine, soy, and dark chocolate.
    • Isothiocyanate:  sulfur containing nutrients help fight cancer and combat stress in the body.
      • cruciferous vegetables:  broccoli, cauliflower, cabbage, brussels sprouts, and kale
    • Carotenoids:  Yellow and orange pigments that act as precursors to vitamin A such as beta-carotene and lycopene.  They may play a role in preventing some cancers.
      • Carrots, sweet potatoes, and tomatoes
    • Anthocyanins: Blue and purple pigments that are a form of flavonoid.  They scavenge free radicals and acts as antioxidants, helping to reduce stress in the body.  They may play a role in preventing heart disease.
      • Blueberries, edlerberries, blackberries, purple and red grapes
    • Polyphenols:  Flavonoid which prevent cancer cells from creating new blood vessels, reducing stress, protecting from ultraviolet radiation, reducing inflammation, and p rotecting the heart.
      • Tea, cinnamon, coffee and many fruits and vegetables
    • Chlorophyll:  green pigment found in all plants. Component in vitamin A, C, E, and K as well as magnesium, iron, potassium, calcium and fatty acids. This nutrient also helps to repair DNA and keep it from mutating, which may help to prevent cancer.
    • Phytosterols:  may help block uptake of dietary cholesterol
      • Wheat germ, rice bran, sesame oil, whole grains, nuts and legumes.
    • Lignans:  phytoestrogens found in seeds and plants.  They may decrease levels of testosterone but have been shown to be beneficial in keeping blood sugars more stable (diabetes). Also have been shown to improve fatty liver.  Lignans can interrupt the circulation of estrogen in the GI tract in two ways, as a dietary fiber that binds to estrogens and as a compound that affects the composition of intestinal bacteria, reducing enzyme activity which lowers levels of free estrogen.  Dietary fiber also increases the concentration of globulin in the blood which binds to sex hormones and reduces the levels of free estradiol (rendering them inactive).  This can help with females that are estrogen dominant.
      • Flaxseed
      • Males with low testosterone will want to avoid
      • Women with polycystic ovarian syndrome might benefit

Plant proteins … the down side

Plant protein comes packaged with carbohydrates.  (Animal protein comes packaged with fat.)

Too many carbohydrates in the diet can contribute to inflammation and blood sugar imbalance.

Plants are not defenseless.  They are designed to prevent creatures from feasting on them.  These compounds are known as antinutrients.  These antinutrients can keep us from absorbing all the nutrients in the plants and can cause side effects for people that are sensitive to them or have hormonal imbalances.

  • Phytate or phytic acid: primary storage compound of phosphorous in plants.  It is known to bind minerals in the GI tract Grains, keeping them from being absorbed.   This can lower iron, zinc, calcium, and magnesium levels.  It can also make it harder to digest proteins and fats by inhibiting digestive enzymes.  Phytic acid also has some benefits such as scavenging heavy metals.  Also, phytic acid slows digestion down so it may help balance blood sugar levels.
    • The highest sources of phytic acid is from beans, soy, sesame and rapeseed oils.
  • Oxalate or Oxalic Acid: Can bind with calcium and other minerals making them insoluble and decreasing their bioavailability. Consumption of high oxalate foods my cause decreased bone growth, kidney stones, renal toxicity, diarrhea, and impaired blood clotting.
    • Rhubard, tea, spinach, and parsley (asparagus, broccoli, brussels sprouts, collards, lettuce, celery, cabbage, cauliflower, peas, coffee, beets, etc.  It
  • Goitrogens:   Make it harder for the thyroid to absorb iodine because the compete with iodine for entry into the gland.  They also weaken the activity of the enzyme thyroid peroxidase which is required for conversion of T4 and T3.  However, in common sense terms, you would have to eat TWO POUNDS of kale in order to have an impact on your thyroid.  For those with thyroid issues, the vegetables to avoid are raw brussels sprouts and collard greens.   Cooking decreases the affect.
    • Cabbage, brussels sprouts, kale, broccoli
  • Lectins: present in high levels in legumes.  Lectins are able to bind or clump together red blood cells, which can cause blood clots in coronary arteries, blood vessels to the lungs and smaller blood vessels in the GI tract.  They can also interfere with nutrient absorption from the intestine.  And they may encourage bacteria overgrowth in the GI tract.
    • Black beans, soybeans, lima beans, etc and grain products
  • Glycoalkaloid: antinutrient produced by the nightshades.  For people that are sensitive to nightshades, consumption of these foods can cause depression, anxiety, indigestion, joint pain, and anemia.
    • Potato, tomato, peppers, eggplant, tobacco, and goji berry.  Potatoes are the highest producers.
  • Heavy metals:  found the soil that plants are grown in.  They have no biological function and highly toxic.  Heavy metal build up have been linked to breast, endometrial cancer, endometriosis, and spontaneous abortion, preterm deliveries and still births, and low birth weight.
    • Arsenic, lead, mercury, and cadmium
    • Aluminum has been shown to damage nerve tissue and may contribute to Alzheimer’s.
  • Soy:  90% of soy is genetically modified. Soy is hard to digest because it has trypsin inhibitors which inhibit digestive enzymes. Fermentation helps with the digestion but not completely.  This is why miso and tempeh are recommended over others like tofu.  Phytoestrogens (from soy) have been implicated in infertility, testosterone deficiency, and thyroid suppression.  Soy in baby formula may contribute to early puberty, asthma, thyroid disease, and food allergies, and behavioral problems.  Some processes required to package soy protein requires using acid washing in aluminum tanks in order to remove the antinutrients.  This leaches aluminum into the product.

Antinutrients can be decreased by soaking, fermenting, heating, sprouting, and milling or grinding.  Soy is very resistant to many of these methods.

With balanced protein consumption from the plant world, adequate protein can be consumed, though supplements can be helpful.

 

Sources:

1. https://www.ncbi.nlm.nih.gov/pubmed/27459444

2. https://www.ncbi.nlm.nih.gov/pubmed/22412075

3. https://www.ncbi.nlm.nih.gov/pubmed/19307518

4. https://www.ncbi.nlm.nih.gov/pubmed/15927927

5. https://www.ncbi.nlm.nih.gov/pubmed/22470009

6. http://www.nature.com/articles/srep25145

7. https://www.ncbi.nlm.nih.gov/pubmed/9605218

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264239/

9. https://www.ncbi.nlm.nih.gov/pubmed/23553645

10. https://www.ncbi.nlm.nih.gov/pubmed/12083319

11. https://www.ncbi.nlm.nih.gov/pubmed/12016126

12. https://www.ncbi.nlm.nih.gov/pubmed/15113961

11. https://www.ncbi.nlm.nih.gov/pubmed/12016126

12. https://www.ncbi.nlm.nih.gov/pubmed/15113961

13. https://www.ncbi.nlm.nih.gov/pubmed/11916349

14. https://www.ncbi.nlm.nih.gov/pubmed/11142531

15. https://www.ncbi.nlm.nih.gov/pubmed/24460407

16. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0001148

17. http://onlinelibrary.wiley.com/doi/10.1002/ptr.5635/full

18. https://www.ncbi.nlm.nih.gov/pubmed/11445478

19. http://www.tandfonline.com/doi/abs/10.3109/09637486.2016.1161011

20. http://lifestyleworksclinic.com/Estrogen%20Metab%20ANSR%20Research.pdf

21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266880/

22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153292/

23. https://www.ncbi.nlm.nih.gov/pubmed/26946249

24. http://het.sagepub.com/content/5/1/15.short

25. https://www.ncbi.nlm.nih.gov/pubmed/26094520

26. https://www.ncbi.nlm.nih.gov/pubmed/27479193

27. https://www.ncbi.nlm.nih.gov/pubmed/12639286

28. https://www.ncbi.nlm.nih.gov/pubmed/21325465

29. Van Wyck JJ and other. The Effects Of A Soybean Product On Thyroid Function In Humans. Pediatrics, 24, 752-60

30. Poley JR and Klein AW. J Pediatr Gastroenterol Nutr 1983 May;2(2):271-87 31. Freni-Titulaer LW and others. Am J Dis Child 1986 Dec;140(12):1263-1267

 

Adrenal Health, Diet, Eating, Education

#61 The All Day Energy Diet with Yuri Elkaim

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[podcast src=”https://html5-player.libsyn.com/embed/episode/id/5629708/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/” height=”90″ width=”480″]

 

Coach BK and Yuri Elkaim chat about how important nutrition and  health eating is, especially when considering endurance athletes and female health.

Yuri Elkaim is a health and fitness expert, “energy nutritionist”, and author of The All-Day Energy Diet. He wrote this book for himself – he battled for 20 years with crippling health issues, which included extreme fatigue – as well as millions of everyday people for whom low energy is robbing their lives.

Now, serving over 250,000 people on a daily basis via email and with over 15 million Youtube videos watched, Yuri is most famous for helping people enjoy all-day energy and amazing health in a very short period of time without radical diets or gimmicks.

He holds a bachelor’s degree in Physical Education and Health from the University of Toronto and is a Registered Holistic Nutritionist. Yuri is also a former pro soccer player and served as the strength & conditioning and nutrition coach at the University of Toronto for 7 years. He’s on a mission to transform the lives of more than 10 million people by 2018. For more visit:

http://www.yurielkaim.com

Eating, Education

Health Benefits of Garlic

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GARLIC

Garlic is probably the best researched and most commonly used herb in the world.  Native to Central Asia, garlic is now used in most every country’s ciusine. Mention of garlic can be found in the ancient medical tests of Egypt, India, China, Greece and Rome, some dating as far back as 5,000 years.  This world-renowned cure-all herb has been touted for everything from weight loss and infections to low energy, dysentery, snake bites and low libido (1).  A search through the research literature of todays yields over 4,000 citations on garlic, suggesting it is just as popular in modern times as it was in ancient times.

Much of the research on garlic has focused on the organosulfur compounds, or OSCs, found in the whole clove, which are responsible for its flavor and distinct smell.  While allicin is probably the best recognized of the OSCs, there are actually many different types of OSCs found in garlic.  Some of these compounds, like allicin are dependent of enzymes that are activated when garlic is crushed, chopped, or chewed.  Others, like those found in aged garlic supplements, are formed during the aging process or are formed as breakdown product of other OSCs (2).  These OSCs are believed to be responsible for the majority of the health benefits of garlic though polyphenolic compounds and prebiotic fibers in garlic may also contribute to its health benefits.

CARDIOVASCULAR BENEFITS

Probably the best researched and most celebrated benefit of garlic is its ability to benefit the cardiovascular system.  Indeed, garlic has long been used for conditions that affect the cardiovascular system.  Research studies show that garlic supplements are quite ueful for the treatment of uncontrolled  hypertension, lowering blood pressure by about 10 mmHg systolic and 8mmHg diastolic, similar to standard blood pressure medications. (3)  Mechanisms by which garlic reduces blood pressure include inhibiting the aggregation of platelets, thus keeping the blood flowing smoothly (4), relaxing the blood vessels, and even blocking production of hormones that cause blood pressure to increase (5).  Garlic may also benefit the cardiovascular system by reducing LDL cholesterol levels and modulating inflammation (6).

 

ANTIMICROBIAL and ANTIVIRAL

As far back as 1858, Louis Pasteur carried out experiments to confirm the historically recognized bacteria-fighting activity of garlic (7).  Today garlic is recognized for its ability to fight not only bacteria, but also fungi, viruses and parasites (8).  The OSCs in garlic appear especially beneficial for limiting the growth and even killing H. pylori, a microbe that commonly infects the stomach and causes ulcers (9).  Research into the effects of garlic on the immune system show that it can increase the responsiveness of several important antiviral immune cells such as Natural Killer cells and specialized gamma delta T cells (10).  Ultimately the increase in immune cell function has been related to fewer symptoms and reduced severity of cold flu as well as less time missed from work (11).  Beside fighting microbes directly, garlic may serve as a prebiotic, helping to strengthen the good bacteria so they are better able to fight off infectious agents in the first place (12).  Garlic also reduces the inflammatory compounds that certain microbes produce (13).

 

DETOXIFICATION

Although much more research is needed to fully understand this connection, the OSCs in garlic are believed to support the body’s detoxification processes.  First, OSCs  support the detoxification process, helping the body to neutralize and eliminate carcinogens and toxins.  Other studies indicate that garlic supplementation increases the liver’s levels of glutathione and other important antioxidant enzymes involved in detoxification processes.  Furthermore, because many toxic compounds are eliminated from the body through the process knows as sulfation, by providing extra sulfur, garlic helps provide substrate to facilitate elimination of harmful compounds by the liver (14,15).

BRAIN HEALTH

The OSCs found in garlic display remarkably utility, benefiting not only the health of the body but also the health of the brain.  Some of the most interesting benefits of OSCs include their ability to increase growth of new nervous system tissue, protect the brain from beta-amyloid plaque induced inflammation and damage, and strengthen the blood-brain barrier (16,17).  Studies in an effective intervention-preventing inflammation from causing brain dysfunction (18).  Other studies show garlic increases the brains natural antioxidant defenses, helps with neurotransmitter signaling, and OSCs act as antioxidants themselves (19).  Overall, there exists a solid body of preclinical evidence suggesting garlic supplements have a promising future as prophylactic treatments for the development of neurodedegenerative conditions, such as Alzheimer’s disease (20,21).

OTHER BENEFITS

Several of the OSCs found in garlic have been investigated for their ability to modulate inflammation (22,23).  Many of these studies have focused on garlic-related anti-inflammatory effects in the  gastrointestinal tract.  These studies suggest garlic modulates inflammatory reactions to pharmaceuticals, toxins, and pathogens in the gastrointestinal tract, making it applicable to a large portion of the population (22).  References available upon request.

 

Diet, Eating, Education, Fueling

The Real Super Foods

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LETS THINK OLD SCHOOL

“Superfood” is a popular buzzword you’ve probably seen on health blogs, in grocery stores, and from well-meaning friends. It sort of scares us away because it seems that something is new and involved every time we turn around.   Whether the latest fad is a rare fruit from the Amazon or a seed that cures every disease known to man, most superfoods build on hype, not evidence of real health benefits.  HOWEVER … your grandma had it right!

Here are some foods that are MOST EXCELLENT FOR YOUR HEALTH.  And they are easy.  And cheap!

1. Garlic

Garlic has strong evidence to suggest it can improve circulatory health by facilitating blood flow, reducing blood pressure, and improving cholesterol levels. Garlic also provides antioxidant benefits because it supports the activity of glutathione, a powerful antioxidant. There is also evidence to suggest garlic consumption may ward off upper respiratory infections. It even has an anti-cancer effect. Including cloves of garlic in your diet is one of the healthiest habits you can have.

What you really want to know, garlic can positively impact …

  • Acne, especially the big ugly ones under the chin
  • Special issues in bikini area, like those ingrown things from biking!
  • Bacterial infections, in the groin area, on the butt, etc.

2. Dark berries

Dark berries, including blueberries, are a rich source of anthocyanins. Anthocyanins have antioxidant properties and can reduce DNA damage related to oxidation and stress.

Older people can eat dark berries to improve memory. Though the mechanism behind this effect — increasing a growth factor called BDNF — could potentially work for young people as well, this has yet to be confirmed by dedicated studies.

What you really want to know, dark berries can positively impact …

  • Eye twitching brought about by stress, deficiency in a B vitamin
  • Cracks in the sides of your mouth, another deficiency in a different B vitamin
  • Immunity, happiness and cardiovascular health

3. Spirulina

Spirulina is a blue-green algae with a 55–70% protein content. It is safe to supplement and provides anti-inflammatory and antioxidant effects.

Studies suggest that supplementing spirulina can increase bile acid blood levels, a characteristic of Gilbert’s Syndrome. People with Gilbert’s Syndrome are at lower risk for diabetes and obesity, as well as cardiovascular and neurological diseases. Animal research suggests spirulina may also be neuroprotective, but human studies are needed to confirm this effect.

Unfortunately, spirulina is the worst-tasting supplement on this list.

 

4. Leafy greens

Leafy green vegetables contain high levels of nitrate, as do beetroot. In fact, beetroot has so much nitrate that it can serve as a legitimate ergogenic aid and pre-workout supplement.

Nitrates improve blood flow by dilating blood vessels. Eating nitrate-rich vegetables daily can help lower blood pressure over time.

What you really want to know, dark greens can positively impact …

  • Macular (eye) health
  • Clean up and nurture the liver and cardiovascular system
  • Provide iron and other plant nutrients that helps the body to deliver oxygen more efficiently, meaning better athletic performance.

YO!  Did you know that Juice Plus, the Orchard, Garden, Vineyard Blend along with the Complete Protein Powder  covers all of these!

 

Desserts, Eating, Recipes

Healthy Avocado Brownies with Avo Frosting

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Want a smart swap for a healthier dessert? You already know avocados are nutritional powerhouses, thanks to the fiber, B vitamins, folate, and potassium they provide. But did you know you can add the savory fruit, which is packed with healthy fats, to your sweet treats, too? Watch the video to learn how to make rich, fudgy brownies from your favorite superfood.

Ingredients

Brownies

3 oz. dark chocolate (70% cacao), chopped
1 Tbsp. coconut or extra-virgin olive oil
1/2 cup raw cacao powder or unsweetened cocoa (40g)
1/2 cup almond meal (60g)
1 tsp. baking powder
1/4 tsp. sea salt
2 ripe medium avocados (about 17 oz. total), halved, pitted, flesh scooped out
1/2 cup medjool dates (about 4.5 oz.), pitted
1/4 cup coconut sugar (1.4 oz.)
1 tsp. vanilla extract
2 large eggs

Frosting

1 ripe medium avocado (about 9 oz.), halved, pitted, flesh scooped out
1/2 cup raw cacao powder or unsweetened cocoa (40g)
1/2 cup plus 1 Tbsp. maple syrup
2 tsp. vanilla extract
Generous pinch of sea salt

Preparation

1. Preheat oven to 350ºF. Line an 8-inch square baking pan with foil; grease foil (with coconut oil, olive oil cooking spray or melted unsalted butter). Bring an inch of water to a simmer over low heat in a medium saucepan. Place chocolate and oil in a medium heatproof bowl. Set bowl over saucepan. Let stand, stirring occasionally, until melted and smooth. Remove bowl from heat and let cool until just warm to the touch.

2. In a small bowl, combine cacao, almond meal, baking powder and salt; stir until well mixed.

3. Place avocados, dates, coconut sugar and vanilla in a food processor; blend until smooth. Blend in eggs. Blend in cooled chocolate mixture. Scrape down sides of processor and mix again. Add almond meal mixture; pulse until blended. Spread mixture in baking pan and bake until just set, 30 to 35 minutes (do not overbake). Let cool on a rack. When cool, cover and refrigerate for at least 1 hour or up to overnight.

4. Just before serving, make frosting: Combine all ingredients in food processor and process until smooth and thick (you should have about 1¼ cups). Spread over chilled brownies (you may have some left over; cover and refrigerate for another use). Cut and serve. Store leftover brownies in an airtight container in the refrigerator for up to 5 days.

30 Day Paleo Challenge, Adrenal Health, Athlete, Coaching, Eating

Paleo 30 Day Challenge with Coach BK Lecture 1

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www-bonniekissinger-com%2fpaleo

Coach BK offers free athlete health assessments, which includes an online form to fill out and a 30 minute rockstar chat on the phone to go over the form results.  Coach BK will provide 3 action steps to help you get to the next level of your training.  START HERE >>> Athlete Health Assessment Form

collage

 

Athlete, Diet, Eating, Education

Health benefits of collagen

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TIGHTEN, TONE & REPAIR YOUR WHOLE BODY
Support your Tendons, Ligaments, Muscle Tissues, Healthy Digestion and Glowing Skin with Collagen Protein

  • Healthy gut repair and function
  • Greater mobility and flexibility
  • Strong, healthy muscles
  • Healthier, stronger bones and joints
  • Vibrant, firmer, glowing skin
  • Easier weight management and/or weight loss, due to its satiating effect on hunger
  • Fighting back against the effects of normal aging
  • Deeper and more restful sleep
  • Healthy brain function

Most people aren’t getting enough collagen from diet alone

Why Collagen is Essential for Health Restoration

Collagen is essential for your health and for my health. Here’s why.

Collagen is a protein made up from amino acids, including the amino acids proline, glycine, glutamine and arginine. In fact, collagen is so important that it makes up approximately 30 percent of all the proteins in the body, and is found all over the body—in tendons, ligaments, bones and much more. You might say that collagen is the “glue” that holds us together because it truly is.

Collagen is found only in animals, mostly in the flesh and connective tissue, and it’s the second most common substance in the body—second only to water. It’s well known for how it helps our skin maintain its firmness and smoothness and for how it supports the renewing of skin cells.

Many people try to improve their skin with lotions and potions from the outside, but my collagen protein can support healthy skin from the inside out. How cool is that? However, collagen’s benefits don’t stop there.

Likewise, collagen plays a big part in healthy nails and hair. It’s also involved in maintaining healthy tendons—tissues which attach muscles to bones—as well as in strong ligaments, a type of connective tissue which attaches bones together and thereby also holds joints together.

But that’s not all by any means. Additionally, collagen is found in the bones, blood vessels, the digestive tract, the heart, the cornea, the gallbladder, the kidneys, the bladder, smooth muscle tissues and in cartilage.

But wait. There’s more. Collagen is even cited as helping to reduce the appearance of cellulite.

Yes. It’s true. Cellulite is a result of fatty tissues pushing up through fibers in the skin’s upper layer, giving that recognizable dimpling associated with cellulite

Collagen may help to work against cellulite from the inside out, repairing and rebuilding those fibers that cause cellulite to show.

You see? When you or I have enough collagen in our bodies, then we are well put together and can hum along with our health. When collagen supplies dip, however, then we could be heading for trouble.

Aging has a way of lowering collagen levels, but you really don’t have to be that old for this to happen. The truth is that collagen production in the body slows starting around age 20. That’s right. 20! In fact, after the age of 20, one percent of collagen is produced in the skin each year. That shortfall can really add up over the years, too, causing all sorts of fallout.

When the body doesn’t have enough collagen, the skin starts to thin, wrinkle and sag. Hair gets lifeless or limp, and tendons and ligaments aren’t as elastic as they use to be. Your joints can feel it, too. They can get stiff and “creaky.”

However, supplementing with collagen can help boost collagen levels in the body to support healthy tendons, ligaments, joints, and skin. Additionally, collagen protein supplements may support better metabolism, boost energy levels and help to maintain healthy muscle tissue.

Announcing a Potent Blend of Collagen Powder

We’ve spent years developing a specific Multi-Collagen Protein formula. And — in conjunction with a healthy, low-inflammation diet — my multi-collagen protein powder can help support healthy skin, muscles, joints, gut, brain, weight and more. †

With our potent, high-quality blend of bovine, chicken, fish, and egg collagens, providing collagen types types I, II, III, V and X you’ll have everything you need to power a healthy you.†

Dr. Collagen’s Multi Collagen Protein contains:

Bovine Collagen

Bovine collagen is a naturally occurring protein found in the skin, bones and muscles of cows. This type of collagen is very similar to what we have in our bodies and provides a healthy dose of types I and III collagen.

Types I and III are the major components of skin, hair, nails, muscles, tendons, ligaments, bones, gums, teeth, eyes and blood vessels.

And together Types I and III collagen make up more than 90 percent of the collagen in our bodies.

Because it delivers a dense collagen punch to your cells, this is one of the most beneficial and effective ways to consume collagen.

Bovine collagen is also rich in the amino acid glycine, which is necessary for building healthy DNA and RNA strands. These are the essential genetic building blocks for properly functioning body cells. Glycine is also one of the three amino acids which form creatine. Creatine is known to support, promote healthy muscle growth, and aid in energy production during workouts.†

Last but not least, bovine collagen also provides the amino acid proline. Proline plays a critical role in the body’s ability to produce it’s own collagen.†

In addition to bovine collagen, Dr. Collagen’s Multi Collagen Protein also contains chicken collagen.

Chicken collagen

Chicken collagen is known as type II collagen, which is targeted for gut and joint health, immunity, and the body’s healthy inflammatory response. It’s a protein found in the cartilage, bones and other tissues of chickens.

It’s the most popular collagen product used in medicine. It’s also the major component of joint cartilage.

Chicken collagen is loaded with joint-healthy chondroitin sulfate and glucosamine sulfate—both of which are great for supporting your joints and maintaining healthy pH levels.†

Dr. Collagen’s Joint Support also contains fish collagen.

Fish collagen

Fish collagen contains Type I collagen. Due to their smaller size, the peptides from fish collagen are absorbed more easily through the intestinal barrier and into the bloodstream, where it is carried throughout the body.

As a result, it can support collagen synthesis in the joint tissues, bones and in the skin.

Fish collagen is also rich in the amino acids glycine, proline, and hydroxyproline. Hydroxyproline is a rare non-essential amino acid that naturally triggers collagen production and helps to promote the stability of collagen throughout the body. †

Egg Collagen

Egg collagen is abundant in egg whites and the egg shell membranes of hens. In fact, Egg shell membrane is rich in nutrients similar to types I and V collagen, glucosamine sulfate, chondroitin sulfate, hyaluronic acid and amino acids—all of which are beneficial for normal joint health and connective tissue health.†

Try Collagen to help improve your digestion, joints and glowing skin

Collagen does so much for the body and in the body to keep it healthy. It’s literally the “glue” that holds us together, so make sure you get enough of it.  There’s no need for you or your health to fall apart.

Use Collagen Protein to restore, rebuild and replenish your entire body. You’re going to love how you feel when taking Collagen! So, try it today.

Eating, Education, Fueling

10 Health Benefits of Coconut Oil

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Coconut oil is one of the few foods that can be classified as a “superfood.”  Its benefits include weight loss, better brain function, skin health and many more.  Here are 10 impressive health benefits of coconut oil.

1. Coconut Oil Contains Fatty Acids With Powerful Medicinal Properties

Woman Holding a Cracked CoconutCoconut oil has been demonized in the past because it contains saturated fat.

In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated (1).  However, new data is showing that saturated fats are mostly harmless. Many studies with hundreds of thousands of people have found no link to heart disease (2).  Additionally, coconut oil doesn’t contain your average saturated fats, like the ones you would find in cheese or steak.

They contain Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.

Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.

They go straight to the liver from the digestive tract, where they are used as a quick source of energy or turned into so-called ketones, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.

Bottom Line: Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.

2. Populations That Eat a Lot of Coconut Oil Are Healthy

Coconut is an exotic food in the Western world, primarily consumed by health conscious people.  However, in some parts of the world, coconut is a dietary staple that people have thrived on for many generations.

The best example of such a population is the Tokelauans, which live in the South Pacific.  They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.  These people are in great health, with no evidence of heart disease (3).  Another example of a population that eats a lot of coconut and remains in excellent health is the Kitavans (4).

Bottom Line: Plenty of populations around the world have thrived for multiple generations eating massive amounts of coconut fat.

3. Coconut Oil Can Help You Burn More Fat

Coconuts

Obesity is currently one of the biggest health problems in the world.

While some people think obesity is only a matter of calories, others believe that the sources of those calories are important too.  It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is not a calorie.

The medium-chain triglycerides (MCTs) in coconut oil can increase how many calories you burn compared to the same amount of other fats (5, 6).  One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day (7).

Bottom Line: The medium chain triglycerides in coconut oil have been shown to increase calories burned over 24 hours by as much as 5%, potentially leading to significant weight loss over the long term.

4. Coconut Oil Can Kill Harmful Microorganisms

Running Away From Pathogens

Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid.

When lauric acid is digested, it forms a substance called monolaurin.  Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi (8).  For example, these substances have been shown to kill the bacteria Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans (9, 10).

Bottom Line: The fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections.

5. Coconut Oil Can Reduce Your Hunger, Helping You Eat Less

One interesting feature of coconut oil is that it can reduce your hunger.  This may be related to the way the fatty acids in it are metabolized, because ketones can have an appetite reducing effect (11).  In one study, varying amounts of medium and long chain triglycerides were fed to 6 healthy men.  The men eating the most MCTs ate 256 fewer calories per day, on average (12).  Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate fewer calories at lunch (13).  These studies were small and only done for a short period of time. If this effect were to persist over the long term, it could have a dramatic influence on body weight over a period of several years.

Bottom Line: The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.

6. The Fatty Acids in Coconut Oil Are Turned into Ketones, Which Can Reduce Seizures

Open Coconut

A so-called ketogenic (very low carb, very high fat) diet is currently being studied to treat various disorders.  The best known therapeutic application of this diet is treating drug-resistant epilepsy in children (14).  This diet involves eating very little carbohydrates and large amounts of fat, leading to greatly increased concentrations of ketones in the blood.  For some reason, this diet can dramatically reduce the rate of seizures in epileptic children, even those who haven’t had success with multiple different types of drugs.  Because the MCTs in coconut oil get shipped to the liver and turned into ketones, they are often used in epileptic patients to induce ketosis while allowing for a bit more carbs in the diet (15, 16).

Bottom Line: The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in epileptic children.

7. Coconut Oil Can Improve Blood Cholesterol Levels

Coconut oil contains healthy saturated fats.  The saturated fats in coconut oil may increase “good” HDL cholesterol in your body, but also help convert the “bad” LDL cholesterol into a less harmful form.  Coconut oil may also improve other risk factors and therefore protect against heart disease.  In one study in 40 women, coconut oil reduced Total and LDL cholesterol while increasing HDL compared to soybean oil (17).  There are also rat studies showing that coconut oil reduces triglycerides, total and LDL cholesterol, increases HDL and improves blood coagulation factors and antioxidant status (18, 19).

Bottom Line: Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.

8. Coconut Oil Can Protect Hair Against Damage, Moisturize Skin and Function as Sunscreen

Cracked Coconut With Peels

Coconut oil can serve various purposes that have nothing to do with eating it.  Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair.  Studies on individuals with dry skin show that coconut oil can improve the moisture and fat content of the skin.  Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays.

Another application is using it like mouthwash in a process called oil pulling, which can kill some of the harmful bacteria in the mouth, improve dental health and reduce bad breath.

Bottom Line: Coconut oil can be applied topically as well, studies showing it to be effective as a skin moisturizer and protecting against hair damage. It can also be used as a mild form of sunscreen and as mouthwash.

9. The Fatty Acids in Coconut Oil Can Boost Brain Function in Alzheimer’s Patients

Doctor With Thumbs Up

Alzheimer’s disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals.  In Alzheimer’s patients, there appears to be a reduced ability to use carbs for energy in certain parts of the brain.  Researchers have speculated that ketones can provide an alternative energy source for these malfunctioning brain cells and reduce symptoms of Alzheimer’s (26).

In one 2006 study, consumption of medium chain triglycerides led to immediate improvement in brain function in patients with milder forms of Alzheimer’s (27).  Other studies support these findings and medium chain triglycerides are being intensively studied as potential therapeutic agents in Alzheimer’s disease (28, 29).

Bottom Line: Studies show that the fatty acids in coconut oil can increase blood levels of ketones, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.

10. Coconut Oil Can Help You Lose Fat, Especially The Harmful Abdominal Fat

A man who needs to lose weight

Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight.  Coconut oil appears to be especially effective at reducing belly fat, which lodges in the abdominal cavity and around organs.  This is the most dangerous fat of all and is highly associated with many chronic diseases.  Waist circumference is easily measured and is a great marker for the amount of fat in the abdominal cavity.

In a study in 40 women with abdominal obesity, supplementing with 30 mL (2 tablespoons) of coconut oil per day led to a significant reduction in both BMI and waist circumference in a period of 12 weeks (17).  Another study in 20 obese males noted a reduction in waist circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (2 tablespoons) of coconut oil per day (30).

This number may not seem too impressive on the surface, but be aware that these people aren’t adding exercise or restricting calories. They’re losing significant amounts of belly fat simply by adding coconut oil to their diet.

Not All Coconut Oil Is the Same

Optimally you want organic, virgin coconut oil, not the refined versions.

Adrenal Health, Coaching, Eating, Education, Triathlon

#45 Metabolic Efficiency Training to Burn more Fat for Fuel

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[podcast src=”https://html5-player.libsyn.com/embed/episode/id/4817201/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/” height=”90″ width=”480″]metabolic-inefficiencyCoach BK and Bob Seehohar, author of the fantastic book, Metabolic Efficiency training chat why it is so important to become more FAT ADAPTED.

Part 2 will contain more information on the eating strategies included in the book.

CLICK here >>> for a Free Athlete Health Assessment with Coach BK to fill out an online form and chat with her on the phone for 30 about where you are right now as a person and athlete. Health Assessment

More information on Metabolic Efficiency here >>> Metabolic Efficiency

 

 

MORE ABOUT THE ENERGY SYSTEMS OF THE BODY

Three different metabolic energy systems power your workouts — and your day. Here’s how each one works, and how to make the most of them all.

Your body has several ways of turning the stuff you eat into the stuff you do. All of these metabolic energy systems are switched on during physical activity, but each plays a different role depending on available energy and the specific demands of the task. Each burns a particular type of fuel at a particular rate — thereby affecting fat loss and muscle gain in a particular way.

  • The adenosine triphosphate–creatine phosphate (ATP-CP) system, or phosphagen system, supports very brief, high-intensity activities like a single-effort vertical jump.
  • The glycolytic system provides energy for activities of slightly longer duration and lower intensity like strength training.
  • The oxidative system supports long-duration, lower-intensity activities like walking or distance running.

>>> READ MORE

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