bonus: cooking recipes, ask ben - ben's natural health · that ‘saturated fat was bad’ and...

JUNE | 2018EDITION NUMBER #19

BONUS: Cooking Recipes, Ask Ben

Does Eating Fat Make You Fat? - Dr. Eric Wood

2) Who Says You’re Not Stressed Out? - Dr. Donna Schwontkowski

3) 7 Best Foods That Reduce Inflammation - Ben Ong

5) Should Your Starbucks Coffee Come With A Cancer Warning? - Ben Ong

4) 5 Ways To Save The Men In Your Life From Prostate Cancer - Ben Ong

www.bensprostate.com ‘Our mission to end prostate disease for good.’2


In this article, we’re going to challenge the largely inaccurate statement that many people still believe and struggle with: that eating fat will make you get fatter. If you peruse any supermarket aisle, it is still exceedingly common to see many products marketed and labeled as ‘healthy’ if they are low in fat. But the story is not nearly that simple and in fact that conflation can often be wrong, leading people down the wrong track when it comes to making nutritionally sound choices. Hopefully by the end of this article you’ll understand the science behind why we want to eat ‘good’ fat in our diets in reasonable amounts, avoid certain kinds of fats, but overall, not be afraid of fat like so many people still are in our culture!

The Fat Free/Low-Fat Craze: Where It All Started, What Went Wrong and Why

Beginning in the middle of the twentieth century, the demonization of fats began, largely in part due to some misinterpration of cardiovascular research and saturated fat by the name of a PhD researcher named Ancel Keys. Due to some ‘creative’ and misconstrued interpretation of only a few studies involving saturated fat and heart

disease, Keys made a scientific proclamation that ‘saturated fat was bad’ and we should alternatively be switching to other kinds of fats (i.e. largely vegetable-oil based ones). This trend, coupled with intermittent supply-chain issues in making butter and hybrid butter products, fueled the growth of the margarine industry in the 1950s and 1960s.

As the twentieth century progressed, the explosion of the commercial exercise industry led by celebrities such as Jane Fonda and Suzanne Somers coupled with a poor knowledge of nutrition and how fat affects the body led to the ‘low-fat’ food product craze of the 1980s. This furthered the production of ‘low-fat’ and non-saturated food products such as margarine, which were


hailed as the ‘healthier’ butter alternatives, due to their lack of saturated fat. Just to clarify: Margarine as we know it today is vegetable oil based and is largely full of what we call ‘polyunsaturated’ and ‘monounsaturated’ fats whereas butter and lard have a much higher proportion of saturated fat as their primary fat constitutent.

Some Nitty Gritty Details About Fat Structure and Processing

To really understand the importance of these different fat terms and how these different types of fat impact our body, we need to introduce a few concepts including:

1) how the stability of fats to temperature and light is often crucial to their ‘healthiness’ for us; 2) the issue of fat rancidity; 3) how chemical structure plays a vital role in influencing #1 and #2 here and 4) why trans-fats are so dangerous for us and how that relates to chemical structure (which I promise you is actually very interesting and NOT boring)!

Many people are unaware of just how sensitive most fats are to the influential factors of heat and light exposure. In fact, generations ago, oils were delivered as highly perishable foods on doorsteps in glass bottles, similar to how milk was delivered before they were refined and packaged to the degree they are today. To especially many types of mono- and polyunsaturated fats, high heat and light exposure (which are common in what we call ‘solvent-extraction methods’ of oil production) can oxidize the fats, causing them to become damaged and quickly spoil, which we term as becoming rancid. The sad reality of modern food production is that a majority of oils on supermarket shelves and in many restaurants that are made of such oils are partly or largely rancid, largely because we’re not paying attention to and demanding we process our fats in such a way that they’re not damaged. While not perfect, the ‘expeller’ method of oil extraction has been shown to be much easier on the structural stability of fats, leading to much less oxidation of sensitive mono- and polyunsaturated fats.

Saturated fats, because of structural differences which make them much less susceptible to such oxidizing forces vs. the mono/polyunsaturates, are in many cooking situations (which involve heat of course) preferable to these other fats. This is why I typically tell patients to preferably cook with butter, lard or coconut oil instead of many vegetable oils and preferably cook on low to medium heat at most.


The Differences Between Fats vs. Refined Carbohydrates on Gaining Weight, Raising Insulin and Spurring Diabetes

To help reduce ‘fat-phobia’ and to understand why we actually want to include moderate amounts of fats to keep a healthy weight and blood sugar we need to remember that fat and carbohydrate consumption typically differ considerably on how they make the body respond to their digestion and utilization.

Carbohydrates require insulin, produced by the pancreas, to help them be shuttled out of the bloodstream into cells for utilization as energy.

Commonly in modern Western culture, many people are eating an over abundance of especially fiber poor, processed carbohydrates, which is a creating a continuous swell of sugar in the blood beyond what our bodies need for energy, subsequently stressing and tiring the pancreas over time. This is leading to the epidemics of obesity, diabetes and metabolic syndrome we are seeing in many Western countries such as the USA, Canada, Australia, Britain and more. It should also be mentioned that our bodies have very limited abilities to store sugar as sugar. For most people, this small ‘storage tank’ of what we call ‘glycogen stores’ is quickly filled up and then we store extra sugar as ‘fat.’ So many people are unknowingly opting for low-fat, sugar-laden foods which are actually fattening them over time!

The Particular Dangers of Trans-Fats

Trans-fats are fats that occur almost entirely because of man-made intervention and by nature are ‘artificial.’ In nature, fats are almost entirely found in their natural chemical form, the ‘cis’ form. This is the form our body recognizes, is used to and can ‘read’ for proper breakdown and digestion. The prefix ‘trans’ in this instance refers to the chemical isomer ‘trans’ configuration, which is a ‘flipped’ or backwards configuration of the natural ‘cis’ form. Food manufacturers like to use trans-fats in some foods that can easily spoil because it marked increases shelf life of products such as crackers, snack cakes, cookies, etc. The big problem here is however is that our body can’t properly break these fats down, which then fuel inflammation in the body and even ‘clog up’ our cellular membranes and organs almost akin to ingesting plastic. Because we can’t ‘read them’ metabolically, they gum up our organs and cell structures everywhere because in a sense, they’re indigestible. This wreaks havoc with cellular communication, amongst many other things.


The processing of fats is key here though and this relates back to what we discussed earlier in that mono- and polyunsaturated fats are typically very fragile and easily damaged by oxidative processes involving light exposure and high heat.

The food industry has largely neglected to address such issues, leaving many people routinely consuming ‘damaged fats’ in large amounts by way of foods such as processed fast food sandwiches, French fries, chips, crackers, cookies, and more. But if high quality mono- and polyunsaturated fats are prepared and used properly and/or the more heat and light resistant saturated fats are consumed, many people can improve their health by consuming more of these as they’ll provide energy, satiate the appetite and reduce the need for over-consuming refined carbohydrates! Isn’t that news?!

Dr Eric Wood, ND, MA

Furthermore, when you’re eating all these extra processed carbs (note: whole food, fiber-rich carbs such as an apple or a salad are much better choices as the fiber slows down the sugar absorption and fills you up faster) blood sugar routinely stays too high, an aging and damaging process called ‘glycation’ is accelerated, fueled by the high sugar level. This leads to organ and body tissue structural and functional damage over time, exemplified in the high incidence of neuropathy, cataracts, diabetic-related eyesight loss and in extreme cases, limb amputation in diabetics whose sugar is uncontrolled.

Fats do not require nor initiate the same metabolic response in the body for

absorption. They do not need insulin nor do they have substantive

effects on blood sugar so in many ways, they

are ‘less taxing’ and less damaging to the body IF they are not damaged themselves in some way, largely because of food industry processing. Eating good quality, undamaged fats from things like olives, avocados, nuts and seeds, etc. won’t spur

glycation like many processed carbs either.


Your health is declining and you clearly feel your ability to focus and think is not as good as it used to be. You feel like an old man.

How We Become Locked in the Stress Cycle

What’s taking your health and quality of life down faster than the aging process is stress. We tracked down the process by which this works from David Rubenstein, PhD, who pioneered the Rubenstein Method™, a method that successfully interrupts and breaks the stress reflexes in the body. Here’s how he explains it:

“The stress process can become cumulative once a big stressor locks you into the stress reflex. It works like this: the body responds to a stressful event by the fight, flight, or freeze response in the nervous system. This causes an increase in the breathing rate, heart rate, and circulation. When the breathing rate increases because of stress, the type of breathing you are doing is now chest breathing. It’s shallow breathing and will never deliver the oxygen content to the cells like diaphragm breathing will. The secondary breathing muscles found in the neck like the trapezius muscles have to engage, and they become overworked. This leads to neck pain

This isn’t another article that rehashes the same old facts on stress. It’s a must-read.

Let’s say you haven’t moved recently. No one you know died. You got promoted at your job and love it. You don’t have ailing parents or children to take care of. And you downsized so your financial problems were cut in half. Experts on stress would say that because you aren’t scoring some of the largest stressors that attack people at various times in life, you really don’t have stress.

But they’re wrong.

The fact is that you’re on pain medication for old injuries that still bother you and won’t heal. It’s rare that you ever get a good night of sleep. You wake up and your jaw hurts.


“The physiological signs that say stress is affecting you center around breathing. If someone gasps for breath, sighs, takes a breath in and holds it, exhales twice… these are tipoffs that someone is locked in stress. There are 15 different signs of stress seen in the breathing – and it’s all clinically based. The problem is that no drug and no stress relief technique such as yoga is going to reset the stress reflex and bring you back to normal,” he said.

Shocking Story About Lack of Training About Breathing Correctly

A few years ago, Dr. Rubenstein tested the breathing of 107 yoga instructors who were teaching students how to breathe from the diaphragm. He found that all of them were not successfully engaging the diaphragm in the process. They thought they were – but they weren’t. They were only successful at making the muscles of the abdomen move – but not the diaphragm. Thus, the effects from this type of breathing would have been minimal.

“Adding oxygen to the body is the solution to break the stress reflex – and it can only come in through every breath. You

and jaw (TMJ) pain. Inflammation sets in, which results in body pain, poor sleep and even more stress than what you had in the beginning. You’re trapped in the body’s stress reflex and your body can’t return to homeostasis. You need a way out but what you try doesn’t work well.”

According to Dr. Rubenstein, many people are unaware they are in the stress cycle. Yet it is a major force in how they react to others on the job, family, friends and how they make decisions in life.

Stress Could Be the Bottom Line of Why You Aren’t 100% Healthy Yet

Stress makes everything worse. It turns you into someone you don’t want to become. You react to each and every little thing. Stress makes every illness progress to the next level of complications. Interestingly, Dr. Rubenstein comments that about 75% of all the symptoms those who have experienced a traumatic brain injury (TBI) are all related to stress. When the person’s stress increases, their TBI symptoms worsen. When the stress levels are decreased, the symptoms go away. This is something to think about for other conditions. Does stress worsen your condition?

What is Occurring With Your Breathing?

Is not breaking out of the stress reflex what’s holding you back? Different relaxation programs, exercise programs, biofeedback, listening to music and other things we do to de-stress simply may not be enough. One way to tell is to have an expert detect what exactly is occurring with your breathing.


than physical therapy, chiropractic, yoga, acupuncture, and even a combination of any of these complementary health methods. So it’s already verified by the third party independent testing experts.

Resetting the stress reflex isn’t a cure for cancer – or other diseases for that matter. However, oxygen is the #1 nutrient the body needs and it has a higher priority than water and vitamins/minerals. By restoring proper oxygen to your body cells, organs and tissues, they can only get healthier. The benefits are far-reaching into all areas of your life. Getting calibrated and your stress reflexes reset could easily become the way of the future.

For more information, see http://www.RubensteinMethod.com

Dr. Donna Schwontkowski

have to relearn how to breathe from the diaphragm…” he reported.

In his 4-hour Stress Triage program, Dr. Rubenstein teaches clients how to breathe again through several proprietary exercises. He also activates muscles in the jaw, low back and hands so the brain can then calibrate the entire nervous system. It’s a true stress reflex reset in the body since it only has to be done once. Every client feels better immediately, deep sleep returns, pain in the body decreases, and joy returns. All of these won’t occur if you’re still locked in a stress reflex pattern.

The method Dr. Rubenstein developed has been tested at the University of Arizona and found to be more effective

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”― Thich Nhat Hanh

http://www.RubensteinMethod.com

http://www.RubensteinMethod.com


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In this day and age, eating healthily has become increasingly difficult. With so many options available, making the right decisions can be confusing at the best of times. Some brands will lure you in with deceptively healthy and wholesome branding, leaving you congratulating yourself on your healthy choice, when in reality you have just consumed 30g of sugar. Learning to eat healthily starts by educating yourself. Many diseases that plague our society, such as heart disease, diabetes and high blood pressure are as a consequence of lifestyle choices. At root of many of these health issues is inflammation. By tackling inflammation, you could not only improve your overall health but prevent chronic disease from developing.

1) Fish

Rich in Omega, fish is the ultimate inflammatory. The Omega 3 in fish interfere with immune cells called leukocytes and enzymes known as

7 Best

Foo

ds That ReduceInflammation


long-term studies, the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS). The research found that people who ate nuts at least five times per week had 20% lower levels of C-reactive protein (CRP) compared to people who never or rarely ate nuts. They also had 16% lower levels of interleukin-6 (IL-6), another inflammatory marker.

3) Garlic

It may leave you breath smelling ripe, but garlic is revered throughout the world for its healing capabilities. Not only is it antibacterial, helping to fight infection but it also a powerful weapon against inflammation. The sulphur compounds found in garlic help to stimulate your immune system to fight disease. A critical review by Rahman and Lowe (2006) analysed a number of studies conducted since 1993 regarding the medical benefits of garlic to preventing cardiovascular diseases. They claim that increased

cytokines, which are both key players in causing inflammation. By blocking inflammation and boosting circulation, Omega 3 helps to ease the pain of inflammatory diseases, such as arthritis. One study which looked at the effect of Omega 3 fatty acids in patients with rheumatoid arthritis had encouraging results. Sixty patients with rheumatoid arthritis were enrolled in a 12-week, double blind, randomized study, during which they were administered Omega 3 supplements. By the end of the study an astonishing 76% of patients were satisfied with the project and the researchers concluded that Omega 3 was effective in reducing symptoms.

2) Nuts

Nuts are bursting with healthy fats and are low in saturated fat. As a result when it comes to inflammation they can do no wrong. One study suggested that eating a handful of nuts (only handful, as they are high in fat), five times a week could help to reduce inflammation. The research team analysed data from two different


properties and phenolic composition of peel and seed of avocado. Overall it concluded that avocados are important sources of natural antioxidant and anti-inflammatory agents.

5) Turmeric

Used for centuries throughout Asia, Turmeric is renowned for its anti-inflammatory and antioxidant properties. The active ingredient in turmeric is curcumin and many studies have endorsed its natural anti-inflammatory capabilities. In fact, a study published in Oncogene in 2004 found that turmeric and curcumin is just as effective as several anti-inflammatory drugs such as ibuprofen, aspirin, tamoxifen, sulindac and naproxen. Don’t get me wrong, inflammation isn’t always a bad thing. It is our bodies way of fighting infection and without it would, pathogens like bacteria could easily harm our bodies. However, when it becomes chronic inflammation it can result in a number of health problems and is responsible for diseases such as heart disease, cancer, metabolic syndrome and Alzheimer’s.

6) Green Leafy Vegetables

From the early days of childhood, we have often been warned to eat our greens and it seems there was a good reason for this! Dark green leafy vegetables such as kale, spinach and broccoli are rich in vitamin E and are believed to protect against inflammatory

garlic consumption reduces the risk of cardiovascular disease. Enzymes present in garlic have been shown to decrease lipids, platelet aggregation (associated with stroke and atherosclerosis), increase antioxidants, and inhibit the action of angiotensin-converting enzyme (related to hypertension). Garlic has also been shown to have anti-cancer properties and can prevents the formation of free radicals which contribute to the development of cancer and BPH. They say good things come in small packages and when it comes to garlic this couldn’t be truer.

4) Avocado

Although some might regard avocado as a ‘millennium’ fad, splashed across social media in snazzy brunch pictures, it has long been viewed as the ultimate health food. Packed with potassium, magnesium, fibre and heart-healthy monounsaturated fats, avocado have been shown to combat inflammation. One study, evaluated the antioxidant, anti-inflammatory, and cytotoxic


molecules such as cytokines. Vegetables such as kale are high vitamin K, which is important for bone mineral density and osteoporosis prevention. In one study, researchers investigated the relationship between vitamin K and bone mineral density in young Korean women. The researchers concluded that the study was of great significance, showing correlations between vitamin K nutritional status and inflammatory responses.

7) Blueberries

Known to leave you with glowing skin, blueberries are not only a great source of antioxidants but also have powerful anti-inflammatory properties. Sad to say this does not mean gorging on blueberries muffins, but the beautiful blue berries themselves. A study which reviewed the anti-inflammatory effects of blueberries in relation to post traumatic stress


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5Ways To Save The Men In Your Life FromProstate Cancer


Often seen as a commercial cash-in, many retailer’s regard Father’s Day as a time to sell expensive golf clubs or to up the price of BBQ sets and prime rib and steaks. Yet, what may be derided as a seasonal money maker, is actually an event that was inspired by loss.

According to one tale, Father’s Day first began following one of the worst ever mining disasters in West Virginia. The accident killed 363 local men, leaving 250 women widowed and hundreds of children without fathers. Following the tragedy, a woman named Grace Clayton was inspired to hold a Methodist Church service in remembrance of the father’s lost. To this day, Father’s all over the world are appreciated and remembered every year.

Losing a relative is something no one wants to experience. We go through life in a bubble of contentment, never realising how lucky we are until tragedy strikes. Our loved ones want us to be happy and healthy, and we want the same for them.

Prostate cancer has been all over the news recently, with a number of high profile men going public with their illness. This may have left some of you nervously glancing at the men in your life, wondering are they at risk? With statistics showing that prostate cancer now kills more people than breast cancer, the truth is they might very well be. As an individual, it can be easy to dismiss our

health. In a busy and fast paced society, where we have very little time for self-evaluation it can be easy for illnesses to go undiagnosed and therefore untreated. At times, it can be the people closest to you who realise that you are not yourself and might be in need of some help.

That is why I have outlined 5 ways that you can help prevent you brother, your father, your grandfather, or any man in your life from developing prostate cancer.

1)Exercise

Living a sedentary lifestyle can have a massive impact on your health in the long run. As we age it can become harder to find the motivation to exercise and so we gradually put on the pounds without realising. According to the American Cancer Society, not being active is a key factor that can increase a person’s cancer risk. It is estimated that about 20% of all cancers are related to obesity and a sedentary lifestyle. Many of us have days when we dread going to the gym, but by


3) Dairy

Many of us consume dairy on a daily basis. A little milk in our morning coffee, a slice of cheese on our toast, or a scoop of ice cream before bed. It has become such a regular aspect of our diet that it can be a struggle to remove it. Yet, studies

have shown that dairy products such as cow’s milk contain the insulin-like growth factor (IGF-1), which is a hormone that promoted the growth of cancer cells. It’s normal for our blood to have a small amount of IGF-I, but elevated levels can increase prostate cancer risk by four times. Try encouraging your family to change from dairy products to substitutes such as goats milk, almond milk or coconut milk. These all have high nutritional value and are beneficial for your health.

4) Processed food

Similarly, to dairy products, processed food has become a normal part of our

not exercising, men are increasing their risk of developing the disease. Studies have suggested that by maintaining a healthy body weight you can reduce your chances of prostate cancer and also keep your hormones at a normal level. If you have a male relative or friend, struggling to get up and move why not motivate them? Going to the gym with your Dad may not be the highlight of your week, but by encouraging him to exercise you could significantly reduce his risk of developing prostate cancer, as well as many other metabolic diseases.

2) Animal Fat

This might surprise you but one of the causes of prostate cancer is animal protein. Yes, protein is good for us, but too much can affect our health. According to the Physicians Committee for Responsible Medicine (PCRM), we actually get too much protein, about twice of what we really need. And too much animal protein is bad. Experts from the European Prospective Investigation into Cancer and Nutrition (EPIC) found that a high intake of animal protein was linked to an increased risk of prostate cancer. The study estimated that an additional 35 grams of animal protein per day increase the risk by as much as 32 percent. By knowing this, you can pass on awareness. If you have dinner as a family on a regular basis, why not make the effort to implement meal plans that will help reduce prostate cancer risk.


day to day lives. Supermarkets make it convenient and simple to just stop by and get all your groceries in one place. No longer do we have to go to markets, butchers or vendors, everything is now in your local Walmart. However, processed foods are wrecking the nation’s health. Red meat and processed foods are notoriously the worst foods for your prostate health. The International Agency for Research on Cancer (IARC) has already classified processed meat as a cancer-causing agent. This includes hot dogs, bacon, ham, bacon, and sausage. As with dairy, try to educate your loved ones about the effect of diet on prostate health. Consuming the wrongs food can have dangerous consequences. By planning nutritious and wholesome meals as a family, you can reduce the risk of family members developing cancer.

5) Support

Finally, number 5. Support. It might seem like the easiest one but if fact it could be the most challenging. Support doesn’t mean the occasionally pat in the back, but rather being their constantly, with advice, help and sympathy. By the time many men hit their 50’s, they can be very set in their ways and making massive lifestyle changes can be hard. By encouraging your family members to exercise and maintain a healthy diet, you can help them to live a better quality of life. Changing your regular routine can be difficult, but if you have a support network willing to make the changes with

you, your road to prostate health will be that much easier.

This Father Day’s make the time to think about the men in your life. Instead of spending time and money searching for an expensive gift why not help the men you care about make healthy changes to their lifestyle and diet? Changing your lifestyle is no easy feat, but with the support and help of loved one’s it can become a whole lot easier.

This Father’s Day why not give the gift of health?


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There’s nothing quite like that smell of fresh coffee in the morning, especially when you haven’t had to make it yourself. Over the years, coffee shops have been steadily rising in popularity to the point where there’s now some form of café or shop on every single street, most of the time more.

However, in March of this year, a judge in California stated that coffee sellers in the United States should have to post cancer warnings alongside their steaming beverages. The issue comes down to a chemical called ‘acrylamide’ that’s produced during the roasting of the beans. This chemical has been labelled as a carcinogen by scientists and now, The Council for Education and Research on Toxins have stated that the coffee industry need to either remove acrylamide or post cancer warnings.

The coffee industry has obviously responded, saying that the level of acrylamide in their coffee isn’t high enough to pose any risk. As well as this, they’ve stated the benefits of coffee which would outweigh any of the minor issues from the chemical. Starbucks were at the forefront of the defendants which comprised of 90 other companies, too. However, Los Angeles Superior Court Judge Elihu Berle said that the argument made by the coffee industry just isn’t good enough:

“While plaintiff offered evidence that consumption of coffee increases the risk of

harm to the fetus, to infants, to children and to adults, defendants’ medical and epidemiology experts testified that they had no opinion on

causation, the defendants failed to satisfy their burden of proving that consumption of coffee

confers a benefit to human health.”

Should Your Starbucks Coffee Come with a Cancer Warning?


The suit stems from The Safe Drinking Water and Toxic Enforcement Act which requires that any product containing one of around 900 chemicals needs to come with a cancer or birth defect warning.

William Murray, the president and CEO of the National Coffee Association, stated that:

“This lawsuit has made a mockery of Prop. 65, has confused consumers, and does

nothing to improve public health,”

What does the science say?

When it comes to coffee, some scientists believe it needs to be limited whilst others don’t see the problem. Yet, this ambiguity doesn’t stop many of us as coffee is the second most popular drink of choice around the world just behind all forms of tea together.

In 2016, WHO or the World Health Organization removed coffee from its “possible carcinogen” list. It’s important to note here that coffee was only a possible carcinogen in the first place before being deemed as safe.

Now, a lot of the issues from coffee don’t come from the beans themselves, but from everything that’s added. A black coffee by itself contains next to no calories whatsoever, but once you start adding cream, milk, syrup, sprinkles, and all manors of other items, the drink is suddenly transformed into a calorie-laden, sugar-filled, and easy to consume drink.

The biggest part of coffee that causes worries for most is the caffeine content. Whilst

caffeine is one of the most well-researched supplements around and shows major benefits for physical and mental performance, it can also worsen heart conditions, cause anxiety, and also, affect your sleep quality. Therefore, caffeine should be consumed in moderation.

Final Thoughts

In reality, the effect that coffee is going to have on you largely depends on your caffeine tolerance. However, when it comes to cancer warnings, there’s not that much to worry about. The verdict is currently out but the science is leaning towards coffee being safe.

If you do enjoy a cup of joe, it’s heavily advised not to drink a cup right away in the morning as that will affect your body’s ability to wake up by itself. Instead let your body come to a resting state where it’s awake as it can be before grabbing a mug.

As well as this, try not to drink any coffee past 4pm. Coffee has a half-life of around 5-hours, meaning that it spends twice that time swimming around in your blood stream. The effects of coffee tend to last for about 6 hours, however. So, having any caffeinated beverages beyond 6-hours before you’re planning to hit the sack can interfere with both your sleep quantity and quality.


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6 Servings 1 hr Difficulty: Medium

INGREDIENTS1. 2 pounds

(about 3) boneless, skinless, chicken breasts

2. 10 ounces

frozen spinach

3. 4 ounces cream cheese, softened

4. ½ cup full-fat ricotta

5. Salt and pepper to taste

6. 12 slices bacon

METHOD1. Preheat your oven to 375°F/190°C/Gas Mark 5

Thaw the spinach out and wring as much water out of it as possible.

2. Mix the spinach with the cream cheese and full fat ricotta. Season with salt and pepper to taste.

3. Cut the chicken breasts in half as shown. You want them to still be thick enough to cut pouches into.

4. Carefully cut pockets into one of the ends of each piece of chicken. If you accidentally cut through all the way a little filling might squeeze out, but it’s not a big deal. Bacon can fix everything. Stuff the pockets with the cheese filling.

5. Tightly wrap two slices of bacon around each piece of chicken. Try and seal up the open end and any holes where filling might seep out. However, don’t wrap it so tight that the chicken folds in on itself or you might have difficulty cooking it through.

6. Pan sear the bacon wrapped chicken in a hot skillet. You don’t have to brown all the sides equally, because they will be finished off in the oven.

7. Set the pieces of chicken into an oven safe dish while you finish the others.

8. Bake for 35-45 minutes until the bacon is well crisped and the chicken is cooked all the way through. The chicken is done when it reaches 165°F.

COOK

This delicious dish only gets better once you dive in! With a crispy bacon exterior and tender chicken wrapped inside with a cheesy layer that is revealed once you cut it open. Serve with a choice of broccoli or asparagus which would balance out the dish perfectly.

Protein44.75g

Fats20.48g

Carbs2.3g

BACON WRAPPED CHICKEN BOMBS


16 Servings 30 mins Difficulty: Easy

INGREDIENTS

METHOD

1. Mix dry ingredients together (almond flour, coconut flour, psyllium husk, baking powder, whey protein). Preheat oven to 350F.

2. Beat room temperature butter together until light in color.

3. Add erythritol and stevia and beat again.4. Add egg and vanilla extract and beat again until

fully combined. Then, sift dry ingredients over wet ingredients and mix together.

5. Chop 5 bars of chocoperfection into chunks and mix into dough. Roll dough out into a log and cut into 16 slices.

6. Roll dough into balls, place on a silpat, then press with the base of a mason jar.

7. Bake for 12-15 minutes, let cool, and enjoy.

COOK

This easy recipe serves a mouth watering chocolate chunk cookies. It’scrispy on the outside, but soft on the inside. Psyllium husk just gives a great mouthy bite texture that you get with gluten-packed goods. Perfect for dunking in coconut or almond milk.

Protein2.6g

Fats10.8g

Carbs1.6g

KETO CHOCOLATE CHUNK COOKIES

1. 1 cup Almond Flour

2. 3 tbsp Unflavored whey protein

3. 2 tbsp Coconut flour

4. 2 tbsp

Psyllium Husk5. 8 tbsp

Unsalted Butter

6. 2 tsp Vanilla Extract

7. 1/4 Cup Erythritol

8. 10 drops liquid stevia

9. 1/2 tsp Baking powder

10. 1 Large Egg11. 5 bars choco-

perfection


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ASK BEN ANYTHING.DO YOU HAVE QUESTIONS?

In case this is your first issue of our monthly journal The Natural Choice, Ask Ben is a recurring segment in every issue in which Ben responds to questions from you, the reader.

Many of our readers love engaging with us and asking a multitude of deep questions regarding their lifestyle. We provide feedback that inspires and equips our customers on exactly what they need to do for themselves in order to be victorious in their battle with health problems.

We believe all of your questions are valuable and choose some of the best to include in our monthly Natural Choice Articles. This is so that others going through similar experiences can learn how they can also live a more fulfilling life with the contribution of you and the community.

We are empowered by your feedback and this propels us to do more to provide the best service we can.

If you would like to have your prostate health or supplement related question, no matter the nature, answered by Ben in an upcoming issue of The Natural Choice then please feel confident to email your question to [email protected] or alternatively click the button below.

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http://www.bensprostate.com/ask-ben-a-question/

http://www.bensprostate.com/ask-ben-a-question/


Hi Ben,

Is a PSA test a good way to know if the prostate is in bad health?

From Wayne

Hi Wayne,

Good question! A PSA Test can help to diagnose the problem, however there are several factors that can cause your PSA levels to rise. While the PSA Test can be used as a guide by Doctor’s I would say that a PSA Test alone is not a reliable indicator, as having an elevated PSA does not necessarily mean that you have cancer. This article goes into more depth, explaining how the test works, the pro’s and con’s and much more => http://www.bensprostate.com/psa-test/. I hope you find it a useful and interesting read and I wish you good health.

Ben.

Q.

A.


Hi Ben

What is your opinion of soya milk?

Brian

Q.

A. Hi Brian,

I do not generally recommend soya milk, instead I recommend fermented soy products, instead of gmo non-fermented soy. Fermented soy products include soy sauce, fermented bean paste, miso, and tempeh. If you are looking for an alternative to cow’s milk, I would suggest goats milk or almond milk instead. Here is a blog about dairy that might be of interest to you => http://www.bensprostate.com/dairy-danger-prostate/. I hope that you find it a good read and I wish you good health.

Ben.

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