July 13, 2019

Recipe: Healthy Popsicles

A fun way for kids to get the benefit of veggie shakes... make popsicles!
Popsicles are typically just flavored syrup with food dye. Making your own is very easy and you can load them with real foods loaded with nutrients. Our girls absolutely love these homemade popsicles!

Blend:
- Organic Greens
- Frozen Mango
- Banana
- Almond Milk
- Water
Mix in blender and freeze in popsicle molds!

July 9, 2019

Recipe: Peppermint Mocha Protein Shake

Unhealthy drinks can really add up, especially if you're someone who likes your coffee any way but black. 

Skip the coffee drive thru, save money and get a healthy breakfast by making this peppermint mocha protein shake at home. 

Recipe:
1/3 cup full fat, canned coconut milk
1/3 cup ice
1 scoop chocolate whey protein powder
1/2 tsp peppermint extract (or less, try a drop or two and add more if necessary)
1/2 tsp vanilla extract
1 packet of instant coffee grounds (organic is best)

Blend and enjoy!

July 8, 2019

Most Breakfasts Today Should Be Called Dessert

“One of the biggest mistakes I see is eating dessert for breakfast. They might not even know it, but a bowl of Frosted Flakes has about 15 grams of sugar.
We shouldn’t be having sugar for breakfast, lunch and dinner.
Sugar in all its forms is the root cause of our obesity epidemic and most of the chronic disease sucking the life out of our citizens and our economy — and, increasingly, the rest of the world. You name it, it’s caused by sugar: heart disease, cancer, dementia, type 2 diabetes, depression and even acne, infertility and impotence.
There are so many different kinds of sugars – honey, maple syrup, agave, cane sugar, etc. And while there are some small differences among these sugars, for the most part, sugar is sugar is sugar. It can all wreak havoc on your health.
Now, as far as this question is concerned, it’s important to take a look at the whole diet instead of just focusing on one ingredient in your coffee.
Are you consuming sugar throughout the day? What about hidden forms of sugar?
The truth is: food manufacturers put sugar into everything from ketchup to bread and all food products in between.
If you’re eating a whole-food, low-sugar diet, a little bit of honey in your morning coffee or tea might not be a problem, but if your diet has a little more sugar than you’d like, it might be time to detox completely from sugar.”

June 15, 2019

Internal Health

Nutrition should not be focused solely on weight loss. Also, just because someone looks good externally doesn't mean they are healthy internally.
If you are working with a health professional who doesn't understand this and the mechanisms of how nutrition correlates with inflammation and internal health it's time to move on.
Nutrition should be focused on getting you healthy internally and reducing inflammation as that's how you truly get healthy. If you create a healthy internal environment then weight loss will be a welcome side effect.
Most people don't mind carrying around an extra 20-30 lbs on a regular basis, but if they get cancer, heart disease, type 2 diabetes or rheumatoid arthritis for example their world is going to instantly change. We need to stop focusing on external weight and start focusing on internal health because that's where all health problems start.
A few factors to consider outside of weight:
1. How's your energy?
2. Do you have major energy swings after meals?
3. Do you get out of breath easily?
4. Are you flexible, can you get up off the ground quickly?
5. How's your sleep, do you get at least 6 hours per night?
6. What are your hsCRP levels?
7. What are your HbA1c levels?
8. What are your fasting glucose levels?
9. What are your fasting triglyceride levels?
10. What are your Vitamin D-3 levels?

Buying Local Honey

Eating local food is great for the community and the environment but also for your health. Many people suffer from seasonal allergies (also known as hay fever or allergic rhinitis) especially in the spring when trees and plants start to release pollen and mold spores into the air.
When these tiny particles come into contact with your immune system it creates an allergic reaction inside most people's body leading to the sneezing, runny noses, sinus congestion and other allergy symptoms.
When bees fly from plant to plant collecting nectar to make honey they also collect pollen and mold spores on them. While making honey, small amounts of these particles are in the honey. Eating honey that contains these small particles can mildly stimulate your immune system preparing it for other pollen or mold particles that you might come into contact with in the air. If you do have an allergic reaction, this can help to reduce or eliminate the symptoms you are having.
For honey with health benefits, buy honey that is made as close to where you live so that the bees are in contact with the same plants you are in contact with.
Where do you purchase locally produced honey?

June 13, 2019

Firmicutes and Weight Gain

Firmicutes and Weight Gain:
Firmicutes are a type of bacteria found in the human colon that are very efficient at extracting extra calories from any food causing more calories to be absorbed in the body leading to extra body fat stores and weight gain.
They must be in balance with another type of bacteria called bacteroidetes. These two types of bacteria make up 90% of the bacteria in the colon and have to be in the right ratio for proper digestion. When the ratio shifts andfirmicutes outnumber the bacteroidetes weight gain starts.
Processed carbohydrates feed firmicutes causing their population to explode in the colon leading to major imbalances and weight gain.
1. Reduce processed carbohydrates to under 100 grams per day, 50-70 grams is ideal.
2. Load up on lots of vegetables and berries
3. Increase healthy protein and fats
4. Intermittent fast and only eat your meals between 11 AM and 7 PM

June 9, 2019

Food Journaling

Start a food journal:
(Share one thing you have noticed about your sensitivities below for others to see.)
There is not a single food on earth that is healthy for everyone because we all have different metabolisms, food allergies, sensitivities and digestive tracts.
Keeping a close eye on how you feel day to day can really help you clean up your nutrition protocol and get you feeling, sleeping and thinking at your best all the time instead of sporadically.
For example this is just a list of a few things I have personally noticed:
1. Too many raw nuts irritate my stomach
2. Eating apples plain makes me extremely hungry an hour later
3. Too many grains of any sort causes bloating and swelling for 12-24 hours. 4. All forms of beans irritate my stomach and cause bloating
5. White potatoes make my hands itchy and also make me feel bloated
6. Hot coffee just makes me go to the bathroom every hour and makes me lose focus
7. Too much cauliflower irritates my thyroid
8. Drinking the recommended 8+ glasses of water per day just causes it to sit in my stomach causing me to feel out of it and uncomfortable.
9. Too much raw spinach causes my kidneys to ache
10. If I take 400 mg of magnesium before bed I don't wake up at 3 AM
11. If I eat mostly meat, vegetables and berries along with intermittent fasting 3-5 days per week I feel extremely good physically and mentally.

How you do it:
1. Start seeing how you look (bloated or not), feel (mentally and physically) l and preform (how's your energy or if you are an athlete how was your workout?) on a daily basis, if anything is different day to day look at what you have been eating. Especially look at days where you feel really good and really bad.
2. The next time you eat the suspect food see what happens.
3. Start to remove things that don't sit well with you and customize your diet by the things you tolerate the best.
Remember, just because your family and friends does well with a certain food doesn't mean you will.

June 6, 2019

Waist to Hip Ratio and Overall Health

Measure yourself, and don't lie to yourself.
Waist to hip ratio is one of the easiest tests to see how your overall health is.
If you have a poor waist to hip ratio, it means your body is in an inflammatory state increasing pain and swelling internally but also that you are on your way to having high blood glucose, type 2 diabetes, high triglycerides, low HDL cholesterol, metabolic syndrome and heart disease just to name a few.
Usually the goal waist circumference for men is around 33" and 28" for women depending on your frame.
If you aren't in the proper ratio: 
1. Increase healthy protein 
2. Decrease net carbs to under 100 grams/day 
Net carbs = total carbs - fiber
3. Intermittent fast and only eat from 11-7 PM 3-7 days per week
4. Sleep more
5. Take magnesium to increase frequency of bowel movements