The air is crisp. The days are cooler. The green tomatoes are on the vine. What to do with your green tomatoes?
We are excited to announce that Ideal Protein has launched the new IdealSmart Scale which is a Bluetooth enabled scale that measures Weight, BMI, Body Fat % and Hydration %. The IdealSmart Activity and Sleep Tracker comes with a black water-resistant band and an additional belt clip. It records steps, calories burned and has a sleep mode. Both the scale and the tracker are designed to work alongside the IdealSmart Mobile App for Android and iOS. All three come together to form the IdealSmart Platform. IdealSmart is a personalized Lifestyle Building assistant designed to help dieters achieve their weight loss goals and learn how to maintain their results with healthier lifestyle choices. As yet another amazing dieter support tool from the Ideal Protein Weight Loss Protocol, the IdealSmart App, Scale and Activity & Sleep Band work together to help you live life smarter.
Scales and bands are available for sale at the clinic for $99 for the set. Order yours today!
Is it harmful to eat a low-carbohydrate diet for weight loss? Or is it even HEALTHIER than the current low-fat dietary advice? A major new study published today further fuels the debate and has already made major headlines. In the study 148 people were told to eat either a low-carb diet (under 40 g of carbs per day) or a low-fat diet, for one year. The results are similar to those in previous studies. Once again, those on a low-carb diet lost significantly more weight, in this case three times more: Those who ate a low-carbohydrate diet also lost more fat mass.
What will upset people the most is that the low-carb group also got better cholesterol levels than those in the low-fat group! As usual, they got more of the good HDL cholesterol, lower triglycerides and an improved cholesterol profile (total/HDL). As if this wasn’t enough, the fat eaters in the low-carb group received a significantly lower risk assessment for heart disease according to the 10-year Framingham risk score! In addition, the low-carb group got significantly less inflammation in the body (measured as CRP).
Finally, conspiracy theorists don’t get any support that “the meat industry” is behind all studies showing that low-carb diets work best. This study was funded by American tax dollars (through the National Institutes of Health). None of the authors have any financial ties to the industry. Even before this study the results were nearly unanimous that a low-carb diet provides a better weight and better health markers than today’s low-fat advice:
Swedish Expert Committee: A Low-Carb Diet Most Effective for Weight Loss
After today’s study the truth becomes even clearer. It becomes even harder (and more embarrassing) for people to stick their heads in the sand. When are people with weight problems going to receive scientifically sound dietary advice from most health care professionals? Hopefully soon.
© Dr. Andreas Eenfeldt, M.D. in Cholesterol, Weight loss studies
Canola Oil contains 5% saturated fat, 57% oleic acid, 23% omega-6 and 10%-15% omega-3. The newest oil on the market, canola oil was developed from the rape seed, a member of the mustard family. Rape seed is unsuited to human consumption because it contains a very-long-chain fatty acid called erucic acid, which under some circumstances is associated with fibrotic heart lesions.
Canola oil was bred to contain little if any erucic acid and has drawn the attention of nutritionists because of its high oleic acid content. But there are some indications that canola oil presents dangers of its own.
It has a high sulphur content and goes rancid easily. Baked goods made with canola oil develop mold very quickly. During the deodorizing process, the omega-3 fatty acids of processed canola oil are transformed into trans fatty acids, similar to those in margarine and possibly more dangerous.69 A recent study indicates that "heart healthy" canola oil actually creates a deficiency of vitamin E, a vitamin required for a healthy cardiovascular system. Other studies indicate that even low-erucic-acid canola oil causes heart lesions, particularly when the diet is low in saturated fat.
For further information please see Sally and Dr. Enig's newer article on canola oil.
© The Truth About Saturated Fat--Part 3, Dr. Joseph Mercola http://articles.mercola.com/sites/articles/archive/2002/08/24/saturated-fat3.aspx
The waist-to-hip ratio is a quick, easy method to estimate body composition and describe body proportions. It is a common measure that shows the degree of a person’s abdominal fat. Storing excessive fat in the abdominal region (known as the "apple" shape) is correlated with an increased disease risk; this test is one way to measure your risk for lifestyle and weight-related diseases, such as diabetes, heart disease and more.
Excess visceral fat is linked to abnormalities, such as insulin resistance and an increase in LDL ("bad") cholesterol levels, both of which are risk factors for heart disease. Visceral fat also can be a factor in the development of metabolic syndrome, another condition that is associated with an increased risk of cardiovascular disease.
Storing fat in your lower half, known as a "Pear" shape, is actually a healthier site for fat accumulation. The less common "avocado" shape is somewhere between an apple and a pear, with health risks higher than a pear-shaped person, but somewhat lower than a true apple-shaped person.
Therefore, avoiding an expanding waistline is one way to reduce the risk of heart disease and metabolic syndrome. Any decrease in waist circumference is a positive step toward healthier body fat distribution, regardless of your weight loss.
The great thing about having a coaching session each week is that your measurements are taken and your waist-to-hip-ratio is calculated. A print-out is available if you would like one!
Sleep Controls Your Diet
The debate about the best way to achieve a healthy weight always revolves around eating and movement. If you want to look better, the most common suggestion is “eat less and move more.” But it’s not that simple, or even accurate. Sometimes you want to eat less and move more, but it seems impossible to do so. And there might be a good reason: Between living your life, working, and exercising, you’re forgetting to sleep enough. Or maybe, more importantly, you don’t realize that sleep is the key to being rewarded for your diet and fitness efforts. According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence.
Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.
Poor Sleep Changes Your Fat Cells
Think about the last time you had a bad night of sleep. How did you feel when you woke up? Exhausted. Dazed. Confused. Maybe even a little grumpy? It’s not just your brain and body that feel that way—your fat cells do too. When your body is sleep deprived, it suffers from “metabolic grogginess.” The term was coined by University of Chicago researchers who analyzed what happened after just four days of poor sleep—something that commonly happens during a busy week. One late night at work leads to two late nights at home, and next thing you know, you’re in sleep debt.
But it’s just four nights, so how bad could it be? You might be able to cope just fine. After all, coffee does wonders. But the hormones that control your fat cells don’t feel the same way.
Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.
Here's why that's bad: When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. And this is exactly how you become fat and suffer from diseases like diabetes.
Lack of Rest Makes You Crave Food
Many people believe that hunger is related to willpower and learning to control the call of your stomach, but that's incorrect. Hunger is controlled by two hormones: leptin and ghrelin.
Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible. Research published in the Journal of Clinical Endocrinoloy and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.
If that’s not enough, the scientists discovered exactly how sleep loss creates an internal battle that makes it nearly impossible to lose weight. When you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time—even if you just ate a big meal.
And it gets worse. Lack of sleep also pushes you in the direction of the foods you know you shouldn’t eat. A study published in Nature Communications found that just one night of sleep deprivation was enough to impair activity in your frontal lobe, which controls complex decision-making.
Ever had a conversation like this?
“I really shouldn’t have that extra piece of cake… then again, one slice won’t really hurt, right?”
Turns out, sleep deprivation is a little like being drunk. You just don’t have the mental clarity to make good complex decisions, specifically with regards to the foods you eat—or foods you want to avoid. This isn’t helped by the fact that when you’re overtired, you also have increased activity in the amygdala, the reward region of your brain. This is why sleep deprivation destroys all diets; think of the amygdala as mind control—it makes you crave high-calorie foods. Normally you might be able to fight off this desire, but because your insular cortex (another portion of your brain) is weakened due to sleep deprivation, you have trouble fighting the urge and are more likely to indulge in all the wrong foods.
And if all that wasn’t enough, research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.
The bottom line: Not enough sleep means you’re always hungry, reaching for bigger portions, and desiring every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!”
Sleep Sabotages Gym Time
Unfortunately the disastrous impact spreads beyond diet and into your workouts. No matter what your fitness goals are, having some muscle on your body is important. Muscle is the enemy of fat—it helps you burn fat and stay young. But sleep (or lack thereof) is the enemy of muscle. Scientists from Brazil found that sleep debt decreases protein synthesis (your body’s ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries.
Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone—your natural source of anti-aging and fat burning that also facilitates recovery. This happens in two different ways:
If you're someone who doesn't particularly enjoy exercise, not prioritizing sleep is like getting a physical examine with your father-in-law as the investigating physician: It will make something you don’t particularly enjoy almost unbearable. When you’re suffering from slept debt, everything you do feels more challenging, specifically your workouts.
The Better Health Secret: Prioritize Sleep
The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts.
While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.
Excerpted from: http://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body
*Ingredients have been adapted to meet Phase 1 requirements. Adding meat, fish or eggs to salad makes a great dinner salad; add extra protein on the side to meet Phase 1 dinner requirement.
Salads can make for a healthy lunch or light, yet nutritious dinner. The key to making a great salad is to move beyond the old iceberg lettuce, tomato and olive oil combination and get more adventurous with stronger tasting greens like arugula and more interesting ingredients.
Here’s a simple formula to create delicious tasting and healthier salads that are also extremely good for you.
Step 1: Choose Your Base
Iceberg lettuce is nutritionally inferior and actually quite bland compared to any of the excellent salad greens below. Choose one or better still a combination of any of these.
Step 2: Choose Your Fruit and Vegetables
Tomatoes, cucumber and avocados are great in salads but there’s so many different types of fruits and vegetables you can experiment with. Pick from the following and try combining savory like red onion, bean sprouts and celery with sweet like apple, mandarin or grapes in the same salad for a balance of flavors.
Step 3: Choose Your Toppings (Optional)
You don’t need much of these toppings to add a burst of flavor to any salad. Chop toppings like chicken, cheese or salmon up well so they mix through the salad. Here’s some suggestions but try any healthy foods that you like.
Step 4: Choose Your Dressing
Simple salad dressings are best. There’s no need to overpower the flavors with heavy dressing. Here’s some good combinations.
Mixing the Salad
There are a couple of extra steps that can help to turn a good salad into a great salad.
Try using the 4 step formula above to make up your own salad recipes regularly. Choose at least 2 salad greens for a base, 4 salad vegetables and 2 salad toppings and pick up what you need the next time you go shopping.
Remember, to make a great salad choose flavorsome greens, a variety of vegetables and fruits, small amounts of strong tasting toppings and a simple salad dressing. Wash and dry your salad greens in a salad spinner, chop up everything into bite sized pieces and dress and mix your salad well just before you serve it.
In America, more than $700 million a year is spent on olive oil, but unfortunately, it is not really olive oil because of olive oil fraud. Most of the olive oils on the market are cut with cheap vegetable oils.
The results from the Consumer Report’s found that only 9 of the 23 olive oils from Italy, Spain and California tested, and passed as being extra virgin olive oil even though all of them claimed so on the label. AND: “More than half tasted fermented or stale.”
“International standards for extra virgin olive oil are mostly unenforced. Although the term ‘extra virgin’ is generally understood to denote the highest quality of olive oil, industry representatives report that the current standards are easily met by producers and allow olive oil marketed as ‘extra virgin’ to represent a wide range of qualities. This lack of enforcement has resulted in a long history of fraudulent practices (adulteration and mislabelling) in the olive oil sector.” – United States International Trade Commission
In a study at the UC Davis Olive Center, it was found that 69% of the imported ‘extra virgin’ olive oil sold in California supermarkets did not qualify as extra virgin. Tests indicate that imported “extra virgin”olive oil often fails international and USDA standards.
A bottle labeled “extra-virgin olive oil” may not be olive oil and instead be a seed oil which is made to smell and look like olive oil by adding a few drops of chlorophyll and beta-carotene making it part of the olive oil fraud.
‘Olive Oil Fraud’ oils that failed to meet the ‘extra virgin’ olive oil standards:
These olive oils have met the extra-virgin standards; this list of brands is from the research above.
Consumer Reports (September 2012 issue), published results of a taste test of 138 bottles of extra virgin olive oil from 23 manufacturers. The olive oil was sourced from the US, Argentina, Greece, Chile, and Italy. They found that olive oil produced in California exceeded those from Italy.
Two highest scoring olive oils (both from California) from their testing were:
by Mike Geary - Certified Nutrition Specialist
There are 3 main reasons why wheat is a terrible food for your body and does more harm than good...
Reason #1 -- Wheat causes blood sugar disruption, Glycation of your cells, increases AGING, weight gain & boosts Diabetes risk
Before I tell you why wheat can actually speed up the aging process in your body, let's clarify some simple biochemistry in your body... This deals with "glycation" in your body, and substances called Advanced Glycation End Products (AGEs). These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin. So with that said, what is one of the biggest factors that increase production of AGEs inside your body?
This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.
This is why type 2 diabetics many times appear that they have not aged well and look older than their real age. But this age-increasing effect is NOT just limited to diabetics. So, let's get back to how "whole wheat" relates to this...
Here is a little-known fact that's often covered up by the massive marketing campaigns by giant food companies that want you to believe that "whole wheat" is healthy for you...
... But the fact is that wheat contains a very unusual type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar.In fact, amylopectin-A (from wheat) raises your blood sugar MORE than almost any other carbohydrate source on earth based on blood sugar response testing that's documented in studies. This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause MUCH higher blood sugar levels than most other carbohydrate sources.
If you don't believe me, here's something you should know... I ran personal blood sugar tests on myself using a blood glucometer about 45 minutes after eating 2 slices of wheat bread vs eating a bowl of oatmeal, with equivalent grams of carbohydrates.
The blood sugar test results of wheat vs oatmeal:
Clearly, the whole wheat spiked blood sugar MUCH higher than the oatmeal, and if you don't know, 155 is a massive blood sugar reading that will certainly contribute to faster aging if you eat wheat frequently... and most people eat wheat without even thinking about it at almost EVERY meal...Yikes! Not only that, but the high blood sugar spikes caused by wheat also makes your body pump out more insulin which makes you pack on more body fat... Not fun at all!
These massive blood sugar spikes from eating wheat daily also cause damage over time to your blood sugar regulation system, harming your pancreas, causing insulin resistance, and eventually causing type 2 Diabetes. I think we have a strong case against eating so-called "healthy" wheat!
Reason #2 -- Gluten and other gut-damaging compounds
The topic of gluten is on fire in the media lately... But most people are confused as to whether there's any real health risks with gluten for the average person that doesn't have Celiac disease.
The truth is that even if you are not officially "gluten intolerant" or "gluten sensitive", there are hundreds of published studies that indicate that gluten can cause inflammation in your digestive system, and even cause "permeability" in your gut, which can lead to a health condition that's on the rise lately called Leaky Gut, as well as other digestive issues and autoimmune problems.
Scientists theorize that the reason gluten is causing these digestive system problems is due to the excessive hybridization of wheat over the last 50 years, which has created newly modified gluten molecules that are foreign to the human digestive system compared to the ancient wheat that humans ate for several thousand years historically, and even compared to the wheat that your grandparents ate 50+ years ago.
Reason #3 -- Antinutrients and mineral blockers in wheat
The third reason that wheat is terrible for you is that it contains what's called "antinutrients", which are naturally occurring compounds in the wheat plant, but can cause undesirable effects in humans that eat too much of them. One of these antinutrients is called phytates, which blocks the absorption in your body of certain minerals like zinc, iron, manganese, and calcium if you eat wheat too often.
Again, most people eat wheat with almost every meal (cereal in the morning, bread on sandwich at lunch, and pasta or bread at dinner), so this can cause a mineral deficiency in your body over time that leads to many health conditions. Wheat has other mineral blockers and antinutrients aside from phytates, such as lectins. Lectins are another constituent of wheat that causes gut irritation. Yet another reason to minimize or eliminate wheat from your diet. There's absolutely nothing "essential" about wheat in the human diet...It simply does more harm than good...period.
Many people often ask me... "But what about the FIBER in wheat? I thought that's why it's supposed to be healthy?"
Sorry, you can get ALL of the fiber you need from fruits, veggies, and nuts, without the digestive system damage and massive blood sugar issues that are caused by wheat.
How does using cosmetics with chemicals affect your Ideal Protein Program and Your Body?
Metabolic diets like Ideal Protein balance your hormones. This is an essential part of weight loss and keeping healthy. Mike Geary's article addresses parabens which can affect your hormones.
Today's topic deals with some of the nasty chemicals that most females are harming themselves with in cosmetics, lotions, face creams, shampoos, etc, as well as natural alternatives that are much safer.
But for the guys reading this, you might want to keep reading and make sure to pass this info on to the women in your lives (girlfriend, wife, mother, etc) that might be harming their health with all of the nasty chemicals in all of these cosmetics, lotions, creams, shampoos, etc that they use everyday (plus make sure that you're not inadvertently being exposed to these harmful hormone disrupting chemicals).
The first thing you need to be aware of is that unless you get the best natural, organic formulas, MOST lotions, creams, shampoos and other cosmetics contain potentially harmful chemicals known as "parabens".
Parabens are synthetic chemical-based estrogen mimickers (xenoestrogens) that can easily be absorbed into your skin from lotions, creams, shampoos, and other cosmetics. Once your body absorbs these harmful xenoestrogens, they can cause hormone imbalances for both men and women causing problems such as low-T and manboobs for men, as well as problems in women such as breast cancer, menstrual cycle issues, and early menopause, among other issues. They've also been linked to possible early puberty in girls.
Also, there are some studies that indicate possible accelerated aging of your skin from parabens in lotions when they react to UV rays you are exposed to.
The bottom line... parabens are NASTY, and not something you should ever want to put on your body's largest organ, your SKIN, which absorbs them into your body to a good degree.
To your health,
Certified Nutrition Specialist
Certified Personal Trainer
There is one thing people lack in life that prevents them from reaching their goals. It's called having a coach or mentor.
People who have coaches reach their goals more often than people who don't.
Here's why you need a coach:
A coach will–
Ideal Nutrition Diet Center
If I had to give top prize to the most dangerous dietary fable out there it would go to the low-salt myth. And it’s like this advice has Velcro attached to it. Because no matter how many times brave researchers tell the real story, the old “salt kills” tune starts playing once again.
This time it’s coming from researchers from several prestigious institutions, and while the media are playing it up to the hilt, one well-known expert is saying “not so fast.” Because where salt is concerned, if you go too low you can be putting your health in serious jeopardy.
‘It doesn’t make any sense’
Dr. Nancy Cook, with Brigham and Women’s Hospital and Harvard Medical School, is giving interviews about her new salt study all over the place. And they basically say the same thing:
Trash your salt shaker and you’ll live longer.
But Dr. Cook’s data, taken from two studies on blood pressure, didn’t look quite right to one expert who has conducted some of the biggest sodium studies to date.
Dr. Andrew Mente, whose research I’ve been telling you about, published a commentary in the same journal as Dr. Cook’s study, saying that her conclusion “doesn’t make any sense.” Dr. Mente, a researcher from McMaster University in Canada, puts it bluntly: “Sodium is an essential nutrient,” he said. “Without sodium, you die.” Also, the way Dr. Cook came up with her remarkable findings that she claims prove a low-sodium diet will “prolong life,” is based on “misleading” statistics, according to Dr. Mente. To understand why Dr. Mente is such a maverick, remember that the mainstream has been dishing out this low-sodium mantra for so long that they will never, ever admit they might be wrong.
Why, the American Heart Association is still saying that we should keep our salt intake below 1,500 mg a day!
But here’s why that advice can be deadly:
Dr. Mente’s study on sodium and high blood pressure found that those with hypertension who consumed under 3,000 mg of salt a day had a giant 34 percent increased risk of having a heart attack or stroke. And for those without high blood pressure, cutting sodium to basement levels, as the AHA recommends, can up your risk of a heart attack or stroke by over 25 percent. Dr. Mente’s study wasn’t one that just looked at just some limited figures, either. He crunched the data on over 133,000 people in 49 different countries.
Other studies that have been coming out for years have all come to similar conclusions. For example research published in the New England Journal of Medicine found that going under 3,000 mg a day can significantly up your risk of a heart attack or stroke. Belgium researchers found that a low-salt diet can raise your likelihood of suffering an early death by 500 percent! And 12 years ago a study out of Germany discovered that seniors are especially harmed by this low-salt nonsense.
But believe me, nothing, and I mean nothing, will stop the attack on salt. Aside from heart attacks and strokes, a salt deficiency can cause plenty of other health problems such as headaches, muscle weakness, fatigue — and even seizures. And if you’re wondering what Dr. Mente believes the optimal amount of salt we should be consuming is, well, it’s probably right where you’re at now — between 3,500 and 4,000 mg a day.
Doctors Cook and Mente do agree on one thing, however. That we should all be active, not smoke and eat our fruits and veggies. But just think how much better those vegetables will taste with some salt on them!
Sources: “Sodium wars: Where some see linear link with all-cause death, others see no need to change western ways” Michael O’Riordan, October 5, 2016, tctmd, tctmd.com
The super-trendy wouldn’t be seen with lunch in a Tupperware container any more. It’s all about the jar salad now. The narrow sides allow you to layer salad ingredients, keeping light leaves on top so they don’t get crushed and soggy.
Simply fill your wide-mouthed 1 pint/500ml preserving jar each morning. Start with home-made oil and vinegar dressing at the bottom, then add any cooked or raw vegetables and your choice of protein (fish, meat, hard-boiled eggs, cheese), top off with a big fist of leafy salad leaves. Season lightly, then screw the lid on tight (or you can clip it closed) to keep everything sealed and fresh.
When you are ready to eat, just turn the jar over to distribute the dressing and tip on to a plate, or enjoy straight from the jar with a fork.
Made like this, your jar salad will last for days in the fridge. If you’re super-organized you could buy five glass jars and make a week’s worth of salad-based lunches ahead of time, to grab as you leave the house in the morning.
Perishable ingredients, such as tomatoes, hard-boiled eggs and cooked chicken breast, should be added to the salad on the day.
As Americans, we have the amazing privilege of living in a country where, for the most part, we still have the opportunity to embrace life, liberty, and the pursuit of happiness without excessive government intrusion into our personal lives. But when it comes to the foods we eat every day, the United States is arguably at the bottom of the pile in terms of food quality and safety. The unfortunate truth is that our increasingly tainted food supply is taking a major toll on public health.
Not to sound like an alarmist, but the modern American food supply truly is a minefield of toxic threats. We are routinely exposed to chemical additives and preservatives, many of which are banned in other countries. We face constant exposure to unlabeled genetically-modified organisms (GMOs), pesticide and herbicide residues, and perhaps the biggest threat of all that you’ve probably never even heard of − mycotoxins.
Most of these toxins found in food aren’t visible to the naked eye and don’t have a distinctive flavor, so you probably don’t even know you’re consuming them. But your body sure does, and the culmination of this perpetual toxic exposure could spell chronic disease or even early death. This is why it’s vitally important to know what to look for and avoid in the foods you eat, and it’s the reason why I’ve put together this important article for your enlightenment.
Mycotoxins: A Major Toxic Threat Hiding in Your Food
Planet earth is a lot like the human body. It is a living, breathing organism dependent upon an immensely complex and unfathomably large microbiome that populates its upper crust. Much like our own intestinal tract, the earth’s soils contain hordes of beneficial bacteria. These friendly bugs help keep living ecosystems everywhere in proper balance, as well as supply plants and food crops with vitamins, minerals, and other critical nutrients.
The earth’s microbiome also helps protect lifeforms from being destroyed by pathogenic viruses and fungi… or at least it’s supposed to, anyway. Over the past 30 or so years, these helpful critters have been abused and degraded by persistent chemical pollution. One of the biggest culprits is Monsanto’s Roundup herbicide, which many leading experts say is now the leading cause of soil destruction in the world today.
Roundup, which is sprayed by the millions of tons on industrial food crops, not only destroys beneficial soil microbes, but it also chelates (removes) essential nutrients like zinc and copper from them. This leaves the lifeblood of plants and food crops completely stripped of their bio-potential. And, without this protective shield of armor, so to speak, food crops in particular are left vulnerable to toxic destruction by what is now referred to as mycotoxins, which are extremely damaging to human health.
Dave Asprey, the creator of the popular Bulletproof Diet has made addressing mycotoxins his number one priority. This is because these poisons are literally everywhere in the modern, nutrient-depleted food supply. Mycotoxins form from yeast and fungi that develop on foods grown in microbe-deficient soils, which are more the norm than the exception these days. Mycotoxins can lead to nervous system damage, hormone imbalances, and cancer.
6 Common Toxins You Want to Avoid
The worst mycotoxic offenders, according to a 2011 study published in the Journal of Saudi Chemical Society, include:
If you’re looking for guidelines on avoiding mycotoxins, this Bulletproof Diet Roadmap infographic explains in further detail which foods to avoid, and which to embrace to minimize your exposure.
Chemical Food Additives: Banned Elsewhere but Legal in the USA?
Most standard American fare, as you’ll probably notice, doesn’t even come close to fitting the bill for a mycotoxin-free diet. Not only is American food a mycotoxic nightmare, but it’s also a chemical nightmare. This is because of all the additives, preservatives, and colorful food dyes used in much of what you’ll find on grocery store shelves today.
FDA-approved or not, these chemicals don’t in any way contribute to your health or well-being. They only feed the bottom lines of large food corporations that use them to extend the shelf lives of their products and decrease manufacturing costs. And believe it or not, there’s a whole slew of chemicals used in the U.S. food supply that are so noxious that other countries have outright banned them.
Petrochemical-based food colorings, for instance, which usually have numbers next to their names, aren’t allowed in Europe. These include coloring agents like Blue #1 and #2, Yellow #5, and Red #40, among others that are widely used in the United States. You also won’t find ingredients like brominated vegetable oil, folic acid (a synthetic version of natural folate), or butylated hydroxyanisole (BHA) in Europe.
Other common food chemicals used here in the United States that are banned elsewhere due to their questionable safety profile include:
Strangely enough, popular food brands often use completely different ingredients in the United Kingdom and elsewhere than they do here in the U.S. to make similar, but vastly different, products. The American version of Kraft Macaroni and Cheese, for instance, is completely different than Kraft’s “Cheesey Pasta” sold in Great Britain.
Kraft’s Macaroni & Cheese product for the American market contains:
GMOs: Why are they Legal, Let Alone Unlabeled?
You see, the American regulatory system has been whittled away by special interests that have convinced our legislators that all these toxic food chemicals are safe. Europe tends to take a much more precautionary approach with food additives, approving only those shown to be safe. The U.S. takes a more reactionary approach − unless you can prove a chemical is unsafe, then it’s fair game.
This has likewise translated into failed policies governing biotechnology and the use of GMOs in the food supply. Europe is far more restrictive on the use of transgenic species in food. The U.S. has not only approved their use without adequate safety testing, but also approved their unlabeled use. This means food manufacturers don’t even have to indicate their presence on food labels.
Now that millions of Americans have caught wind of the sham, there is a movement afoot to require mandatory labeling of GMOs, and possibly even an eventual ban. But in the meantime, conscious consumers are educating themselves about which food ingredients are most likely GMO in order to avoid them.
Many food manufacturers are now voluntarily labeling their products as non-GMO using certifications like the Non-GMO Project Verified seal of purity. Others aren’t making it quite as easy, which is why due diligence is required to protect you and your family from these hidden health offenders.
Unlabeled Where are GMO Food Ingredients Lurking?
The most common GMO ingredients found in food include:
Looking for a certified organic label when dealing with these ingredients is your safest bet, as the National Organic Program prohibits the use of GMOs in any organic product. I also recommend reaching out to local farmers and discussing the issue, and partnering with those who’ve made a commitment to using and growing only clean food products. Or best of all… grow your own organic garden with non-GMO seeds.
NOTE: Many health problems are now being attributed to inflammation, Alzheimers being one of them. Did you know that Ideal Protein is an anti-inflammatory diet?_____________
When we think of brain diseases, Alzheimer’s, Parkinson’s and Huntington’s diseases spring to mind. These are three of the most common degenerative brain diseases. They have different symptoms—at least at the outset. They begin in different parts of the brain and affect different types of cells. But the scientists involved in the current research note that they also have a lot in common. And as they progress they become even more similar. Researchers believe that these and other degenerative brain diseases may have a single common cause. And it boils down to one word:
In a nutshell, here’s what the researchers suggest:
First the facts: We actually have two types of immune system. Innate immunity is what we are born with, the body’s natural ability to recognize and neutralize threats. Adaptive immunity is when our body is exposed to threats such as bacteria or viruses and learns to recognize them so it can fight them off when it meets them again.
Now the theory: The Adelaide researchers believe that in the case of neurodegenerative diseases the innate immune system has gone haywire. It’s attacking things that aren’t a threat. This results in a storm of inflammation that causes cell death.
This would explain a lot of things. If amyloid plaques are an immune response, it would explain their buildup in Alzheimer’s brains. It would also explain why so many who do have plaque buildup never develop Alzheimer’s. It would explain the links shown between obesity or diabetes and Alzheimer’s. And it would explain why a Mediterranean diet seems to reduce the risk of Alzheimer’s. In short, it would make sense of the whole picture. And if we’re lucky, it might lead to an effective treatment.
Until then, prevention is the best option. And when it comes to reducing or preventing inflammation, we have some very good tools. The number one tool for cooling inflammation is found not in your medicine cabinet but—not surprisingly—in your refrigerator. The most important thing you can do to reduce chronic inflammation is to change the way you eat. Your diet can turn your body into a walking hotbed of inflammation, or it can cool the flames. Here’s what you need to know:
The biggest drivers of inflammation are processed foods. The most pro-inflammatory things you can eat include:
Do we know for sure that inflammation causes Alzheimer’s?
No. But we do know that it plays a role in nearly every other chronic disease out there. And the evidence is very compelling. Reducing your risk of inflammation just makes good sense for every aspect of your health.
Excerpted from: goldstandardbrain.com/brain--foods/what-really-causes-dementia-new-answers.stml.
First 10 Minutes – Tricks Your Taste Buds And Attacks Your Teeth
The phosphoric acid attacks the enamel in your teeth, while the artificial sweeteners like aspartame hit your system. Aspartame may trigger taste receptors and trick your body into thinking it has just processed sugar.
Research, including studies from Swithers and colleagues, shows that frequent consumption of high-intensity sweeteners may have the opposite effect by confusing the body’s natural ability to manage calories based on tasting something sweet.
According to a report published in the March / April edition of General Dentistry, phosphoric acid in soda causes tooth enamel erosion, even with minimal exposure.
20 Minutes – May Switch On Fat Storage Mode
Like regular Coke this can trigger insulin, which sends your body into fat storage mode.
Artificial sweeteners, and sugar alcohols (another type of low-calorie sweetener) present in diet colas can all interfere negatively with natural gut bacteria that is part of your immune and digestive system, according to Amanda Payne of Switzerland’s Institute of Food, Nutrition and Health.
Data from a number of studies, including the Nurses’ Health Study and the Health Professionals Follow-up Study also reported greater risk of type 2 diabetes, high blood pressure, heart disease and metabolic syndrome, which is related to diabetes and cardiovascular problems, for consumers of artificially sweetened beverages. Some data indicated that those who consumed artificially sweetened beverages had double the risk of metabolic syndrome compared to non-consumers.
40 Minutes – Can Cause Addiction
The potentially deadly combination of caffeine and aspartame creates a short addictive high similar in the way cocaine works. Excitotoxins are released which may exhaust your brain by overstimulating it’s neuroreceptors, especially if consumed on a regular basis.
Excitotoxins are shown to freely penetrate certain brain regions and rapidly destroy neurons by hyperactivating the NMDA subtype of Glu receptor in studies.
Cravings for more coke are explained by the release of two neurotransmitters in the brain, dopamine and glutamate.
Caffeine and aspartame increases dopamine levels as shown in various studies.
Aspartic acid taken in its free form (unbound to proteins), significantly raises the blood plasma level of aspartate and glutamate.
Researchers say glutamate is more essential to addiction than dopamine.
Source: Phenotype Offers New Perception on Cocaine The Scientist Date: 21 Jan 2002
60 Minutes – Depletes Nutrients, Makes You Hungry & Thirsty for More
Unlike the small amount of satisfaction you get from regular coke your body may still crave sweets. This makes you likely to reach for another soda, or worse, some other junk food you consider to be safe and the cycle continues.
A can of diet coke provides no nourishment and would replace a more nutritious drink you could have drunk while potentially depleting your body of essential minerals.
It will never quench your thirst as it dehydrates rather than hydrates your body. A lack of vital water can lead to brain fog, poor concentration, fatigue and feeling irritable.
“Some of the connection to metabolic disease could be related to how people behave by saying to themselves, ‘I’m having a diet soda, so this cheeseburger is OK.’ says Swithers.
Marisa Peer rated by Men’s Health as Britain’s Best Therapist, a behavioural psychologist and a world renowned expert in eating disorders confirms this, “It is very common to see clients who are overweight who drink diet coke who then eat a plate of chips or reach for the cake. This is because drinking a ‘diet drink’ like diet coke makes them feel it is now ok to eat whatever they want.’
The Big Problem with 'Zero' Calories
Marisa has over 20+ years as a weight loss therapist with her method proven to be the only one to work by the famous UK TV series Super Size Super Skinny that tested every method available and claimed only hers to work.
She has this to say about diet sodas and weight gain:
‘Artificial sweeteners are associated with a drop in the appetite-regulating hormone leptin. Leptin is the hormone that inhibits hunger so diet drinks like diet coke actually make you hungry and less satisfied with normal amounts of food, and finally when you eat or drink a lot of chemicals that your body simply cannot break down, your body makes more and more internal fat to wrap the chemicals in keeping those harmful chemicals away from your vital organs. As diet coke has no calories and no recognised ingredients we know it is a cocktail of chemicals that encourage your body to gain and store weight especially on your legs and bottom away from your organs. diet drinks are not good for your body your health or even as it turns out for dieting.’
Joan Collins the famous British actress famed for her ageless beauty, once said that she doesn’t drink diet soda “because you never see skinny people drinking it!”
More Hidden Dangers
A can of diet cola contains 44-62mg of phosphoric acid, more than in many other soft drinks and researchers at Tufts University in Boston showed that women who regularly drank three or more cans a day had four per cent lower bone mineral density in their hips compared to those who preferred other soft drinks.
Phosphoric acid has also been linked to lower bone density in some studies, including a discussion in the American Journal of Clinical Nutrition.
In experiments at Harvard University, it was found to make skin and muscles wither and to damage the heart and kidneys over time.
Phosphoric acid has been associated with urinary changes that promote kidney stones and drinking 2 or more colas per day is associated with increased risk of chronic kidney disease caused by a combination of phosphoric acid, caffeine and other additives.
Chronic consumption of aspartame can lead to potentially harmful side effects to your body, and the long term effects in humans are still not certain, although recent studies in animals prove its damaging effects, especially to the brain.
Various studies have shown:
About fifty per cent of aspartame is made up by phenylalanine, which could cross the blood-brain barrier and act as a precursor of catecholamine in the brain, as well as leading to phenylketonuria.
Forty per cent of aspartame is composed of aspartic acid, an excitotoxin that contributes to free radical damage in the brain.
Methanol which forms 10% of the by-products of aspartame is a toxic compound converted in the liver to formaldehyde that is neurotoxic and carcinogenic.
Luke Miller from Truth Theory has a little bit of a different spin on this and share the ingredients which are inside your diet coke can. It’s not pretty! You can read more about that here
Would all diet sodas have the same effect? Pepsi for instance? Or is this information relevant to just diet coke?
Yes all diet beverages with similar ingredients to Diet Coke will have the same or similar effects.
Are diet drinks (beverages which contain aspartame) more harmful than sugar laden drinks/food?
They are found in several studies to be actually worse:
According to Mark Hyman MD , a practicing family physician, an nine-time #1 New York Times bestselling author who has a special interest in sugar and its health risks:
A study published in the American Journal of Clinical Nutrition discovered some alarming facts:
The Choice Is Yours…
Do you really want to be a guinea pig on trial just so you can still enjoy your favorite drink, or do you think it makes sense to find more natural and safer alternatives, and see diet soda as a treat to be had once in a while?
Do you really want to be hooked on a drink like diet coke anyway given all the apparent risks from a variety of sources and anecdotal evidence from many experts?
Please do your own research, do not take my word as gospel. Look at all the evidence out there, so you can make a well informed decision.
Here are some of my recommendations for far healthier alternatives:
Bottom line: Moderation is key. Even just one can a day can put you at higher risk of metabolic diseases like heart disease, diabetes and obesity.
View any heavily processed drinks like diet sodas as a treat to be consumed once in a while and you should be ok.
The medical and scientific worlds were quick to call Dr. Robert Lustig a crackpot when he first started telling the world that fructose was a poison. This month, a study by UCLA scientists vindicated the “fructose is poison” message. The paper was published in the journal EBioMedicine, which is about as reputable as journals come—it’s jointly published by The Lancet and Cell, two highly respected medical journals. And what it tells us is that not only is excess fructose a poison, it’s much worse than anyone ever imagined.
Fructose doesn’t just make us fat and diabetic, like Dr. Lustig tells us. It doesn’t just damage the liver. It actually causes genetic damage—in the brain.
This isn’t the first time UCLA has looked at fructose and the brain
This month’s study expands on a study UCLA researchers did back in 2012. Both studies found that rats given fructose-sweetened water did much more poorly on memory tasks. In 2012, they didn’t know why this happened, and speculated that fructose might change the way the brain responds to insulin. The new study shows something entirely different—and more frightening.
For this study, the researchers taught rats to navigate a maze. One group of rats was then given what would be, in a human, a liter bottle of soda’s worth of fructose each day for six weeks. Another group was given plain water. A third was given fructose and also fed a diet rich in the omega-3 fatty acid DHA. After six weeks, the rats were put into the maze again.
What happened then should make all of us sit up and take notice. The rats drinking fructose-laced water did only half as well as the rats who’d been drinking plain water. That might not sound like a big deal—after all, it was only rats in a maze. But change the scenario a bit and it’s a much different picture.
Say instead of rats in a maze, we’re talking about you driving your car through town, and without street signs to guide you. You drive to a friend’s house several times with your friend along to show you the way. Then you don’t visit your friend for two months but you have some sweets laced with high-fructose corn syrup and a soda every day. What happens? At the end of the two months, you have only a 50/50 chance of finding your friend’s house again. But if you didn’t indulge in the fructose-laden sweets you’ll have no problem finding it.
That’s what we’re talking about here.
And now for the really interesting part of the experiment: the rats fed the high-DHA diet did as well as the water-only rats, suggesting that DHA might mitigate the damaging effects of fructose. Unfortunately, very few of us get enough DHA in our diets to make a difference.
But what about the genetic damage I mentioned?
The study-runners already knew about the fructose/memory loss connection from the 2012 study, and that DHA seemed to mitigate it. They already knew the fructose-drinking rats had higher blood sugar, higher insulin levels, and higher triglycerides, suggesting that the high fructose corn syrup (HFCS) in our diets leads to diabetes. What they didn’t know was why. So they started sequencing genes.
They tested over 20,000 genes in the rats’ brains and what they found was downright scary. They found 700 genes in the hypothalamus (which controls metabolism) and 200 in the hippocampus (which controls memory—and is also the brain area first affected by Alzheimer’s) that were altered by the fructose. Even more importantly, most of these genes have a human counterpart. This nips the standard argument that “just because this happens in rats doesn’t mean it works that way in humans” in the bud.
The affected genes regulate—get this—metabolism, cell communication, and inflammation. Which implicates it–surprise!—in diabetes, heart disease, and Alzheimer’s. Earlier studies by the same researchers show that fructose damages communication between brain cells and increases toxic molecules in the brain, tying it even more strongly to Alzheimer’s. Other studies have shown a direct cause and effect relationship between obesity and insulin resistance and fructose consumption.
Big Food will ignore this study, but Big Pharma will embrace it
Will this study have any effect on how much HFCS is added to our food? Of course not. It probably won’t even make it to the mainstream news. And if it does, you can bet that the seriousness of the results will be downplayed. Instead, we’ll be told that “we need more studies” and that HFCS really isn’t that different than table sugar—even though the rats were fed a dose of fructose that many of us easily match each day.
We’ll be told that we should just cut down on added sugar all around. Which is good advice, but ignores the crystal-clear conclusion of the study—that added fructose makes us sick. That it actually changes our genes.
No, we won’t see a change in food manufacturing. But I’ll tell you what we are likely to see, thanks to this study and others like it that may follow. The researchers found that the genetic changes started with two particular genes. Once these genes were altered, the changes spread in a domino effect. So I’m willing to be that what we will see at some point is a new drug that targets these two genes. Instead of banning HFCS or being advised not to eat it, we’ll just be handed another pill.
Now, the fructose that occurs naturally in our foods isn’t likely to be a problem, the researchers say. The fructose in fruit is mitigated by other factors, and we simply can’t eat enough for it to cause damage anyway. It’s the added fructose we need to worry about. Which means we need to cut HFCS out of our diets once and for all.
So if you’re not already a label-reader, become one. If it has fructose or high-fructose corn syrup anywhere in the ingredient list, leave it on the shelf. And if it’s already in your pantry, throw it away.
If you’re drinking fruit juice as a “healthy” alternative to soft drinks, think again—not only does it have as much or more sugar than soft drinks, it also has an unnatural amount of fructose. And for God’s sake, if you care about your health, ditch the soda for water or unsweetened tea. It’s one of the best and easiest things you can do for your health, as this study so clearly shows.
Makes: 8 servings – Time: 30 minutes
This version is far flavorful with far less fat than traditional cole slaw.
I like cabbage salad (which is what coleslaw amounts to) on the spicy side, so I use plenty of Dijon, along with a little garlic and chile (you could substitute cayenne for the chile or just omit it if you prefer), and scallions.
• 2 tablespoons Dijon mustard, or to taste
• 2 tablespoons sherry vinegar, red wine vinegar, or freshly-squeezed lemon juice
• 1 small clove garlic, minced
• 1 tablespoon minced fresh chile, like jalapeño, Thai, serrano, or habanero, or to taste (optional)
• 1/4 cup peanut oil or extra virgin olive oil
• 6 cups cored and shredded Napa, Savoy, green, and/or red cabbage
• 1 large red or yellow bell pepper, cored, seeded, and diced or shredded
• 1/3 cup chopped scallion, more or less
• Salt and freshly ground black pepper
• 1/4 cup chopped fresh parsley leaves
For years we have heard dramatically negative comments regarding cholesterol and unfortunately, cholesterol is still controversial these days depending on which research you are investigating. To take some of the evil out of cholesterol, it is important to understand that cholesterol is imperative to maintaining optimal function of many biochemical processes in the body. Although, as with anything in life, too much and or little of anything is not ideal. We need to achieve balance.
Cholesterol is a steroid hormone and is a precursor to other hormone production such as cortisol, sex hormones including, testosterone and estrogen and aldosterone which helps regulate electrolyte balance and blood pressure. These hormones can become imbalanced as a result of too little cholesterol.
Cholesterol also provides structural integrity to every cell in our body, as it helps make up the lipid soluble membrane and mitochondria that are important in proper sugar regulation, proper cell to cell communication, energy production and many other biochemical processes. Without adequate cell membranes, our cells are not able to receive and send messages that are imperative to proper hormone balance including receiving insulin and preventing inflammatory signaling.
Some other functions of cholesterol include making bile acids, which in turn helps support our immune system by facilitating proper absorption of fat soluble vitamins, A, D, E and K. Cholesterol is also needed for proper function of serotonin to help with mood regulation, nerve impulse transmission and memory.
Now that you know how important cholesterol is, it is important to address the fact that too much of a good thing may also cause harm. A few ways to achieve and maintain optimal cholesterol levels include: Eating a nutrient dense, low-glycemic or Mediterranean food plan that avoids processed foods. This does not mean unlimited pasta, cheese and wine. This means a colorful diet full of vegetables, fruits, responsibly raised meats (free range, organic, grass fed), healthy fats , nuts/seeds, and whole grains).
Managing stress, and incorporating regular exercise, plus appropriate supplementation, including fish oil, Vitamin D3, and a MultiVitamin are all helpful tools to optimize your cholesterol.
No calories, more risk
No sugar… no calories… MORE risk. Try building a diet soda campaign around that! Of course, you’re not going to see that taste of truth-in-advertising on your TV anytime soon — but that’s the ugly reality as new research confirms these drinks will make you more likely to get one of the very diseases they’re supposed to help you avoid: diabetes.
And it doesn’t take much to raise that risk.
Just three diet sodas a week — 50 lousy (and I do mean lousy) ounces — will cause your disease risk to shoot up by 59 percent when compared to drinking regular sugar-sweetened soda. Think you’re safe because you drink even less than that? Think again!
Just a single diet soda a week will boost your odds of a diabetes diagnosis by 15 percent, according to the study of roughly 66,000 middle-aged French women tracked for nearly 15 years. Now, if you like to blame everything on sugar, this might not make sense. But there’s something in diet sodas that’s worse than sugar and even worse than high-fructose corn syrup.
It’s aspartame, the chemical sweetener linked to everything from headaches to cancer — and I’m convinced it’s the reason diet soda drinkers are actually more likely to GAIN weight, not lose it. But if you think the message here is to slurp sugary sodas instead of diet, you’re missing the point — because soda in any form can increase your risk of obesity, heart disease, and diabetes.
In the new study, just 20 ounces a week of any type of soda — diet or regular — doubled the risk of diabetes when compared to no soda at all.
So make THAT your real goal: no soda at all.
© Jack Harrison, DAILY DOSE, http://jacksdailydose.com/2013/03/06/diet-soda-increases-risk/
1. Season pork with taco seasoning.
2. Heat olive oil in large skillet on medium-high heat. Add pork. Stir-fry for 2 minutes.
3. Add green peppers. After 2 minutes, add zucchini, ½ cup water and remaining seasoning mix. Mix well and bring to a boil. Reduce heat to medium and cover.
4. Simmer for 5 minutes. Let stand for 5 minutes.
Spoon meat into Pancakes and wrap. Place on greased baking pan and bake in a 375 degree oven for 5 minutes until very hot.
Serve with watercress or any other green salad.
NOTE: A Mexican flavoured dish that will please the whole family.
Did you know June was National Fresh Fruit and Vegetable month? (No fruit if you are on Phase 1 or 2) As a kid, you were told, “ eat your vegetables” because “they’re good for you!”. As adults, we understand the nutritional value and its importance to our health. The critical thing to understand, however, is that the most important aspect of human nutrition is the notion of VARIETY.
Most of us settle on our 3 to 5 “go-to” vegetables”. I call them the “usual suspects”: broccoli, cauliflower, asparagus, cucumbers, etc. If you only have 5 vegetables in your veggie arsenal, you will not only be missing many vital nutrients, you will be missing the incredible flavor and fun of exploring the edible plant kingdom! In the spirit of celebration, let’s explore four “B” vegetables that provide incredible nutrition and valuable health benefits.
Bamboo Shoots. Ranked among the five most popular healthy foods in the world, bamboo shoots have been around for almost 2,500 years, originating in China.
With a crunchy texture, bamboo shoots are delicious and rich in nutrients. The benefits of bamboo shoots include healthy weight loss, control of bad cholesterol, strengthening of the immune system and anti-inflammatory properties. Heart friendly, they contain protein, a sufficient supply of vitamins and minerals, fiber and are low in fat. Add to your salad or stir-fry.
Bean Sprouts. Low in calories, bean sprouts contain vitamins B and K and used in salads are an easy way to boost the nutrients in your diet. They are also a great source of potassium which supports blood pressure regulation.
Bell Pepper. With a tangy taste, bell peppers can add flavor, crunch, and color to your meal. An excellent source of carotenoids that includes alpha-carotene, beta-carotene and lycopene, bell peppers also contain vitamin C that increases with ripening. Bell peppers are also a valuable source of supportive sulfur compounds which studies show have anti-cancer benefits. Heating or steaming bell peppers can reduce the nutritional value, so consider eating them raw for the best benefit.
Bok Choy. A deep green leafy vegetable that resembles Romaine lettuce on top and a large celery on the bottom, bok choy is more closely related to cabbage. The entire vegetable can be used, and is often added raw to salads for a satisfying crunch. In soups, the leaves and stalks should be chopped and added separately, since the stalks take longer to cook. Containing a wealth of vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, and iron, bok choy deserves its reputation as a powerhouse among vegetables. Vitamin A, for instance, is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals.
So try this! Let’s use these four “B’s” and make dinner.
If you want to learn more about the Ideal Protein diet and its life-changing benefits, visit us today!
Thanks to DrZumbado.com for this article!
Ruth Siegel / Owner & Coach