What are You Really Eating?

When you purchase a package of cheese, you expect it to contain milk and salt … bread you'd expect to contain flour, yeast, etc., and when you pick up a can of beans, you may think it only contains beans.

In reality, cheese is commonly laced with preservatives and colorings. Bread contains high fructose corn syrup, preservatives and sometimes trans fats. And even canned beans typically contain a slew of additives including corn syrup, coloring and other sweeteners, along with being packaged in a can that probably leaches BPA from its lining.

The fact is if you're like most Americans who spend 90 percent of their food budget on processed foods, you're eating your share of these additives and then some … which is concerning when you begin to look into their potential effect on your health:

• Cancer: Additives linked to cancer -- BHA/BHT, propyl gallate, trans fats, aspartame, blue 1,2, Yellow 6, potassium bromate and more -- are in countless products from baked goods and chewing gum to chicken soup base, cereal, luncheon meats, vegetable oils and potato chips. If you eat a highly processed food diet, you are therefore potentially exposing yourself to cancer-causing toxins at every meal.

• Hormone disrupters: An analysis published in the journal Chemical Research in Toxicology found 31 potential estrogen-mimicking food additives during their research.

These include propyl gallate, a preservative used to prevent fats and oils from spoiling, and 4-hexylresorcinol, which is used to prevent discoloration in shrimp and other shellfish.

Chemicals with estrogen-like effects, known as xenoestrogens, have been linked to a range of human health problems, including reduced sperm counts and increased risk of breast cancer.

• Behavior Problems: A carefully designed, randomized, double-blind, placebo-controlled study published in the journal The

Lancet concluded that a variety of common food dyes, and the preservative sodium benzoate -- found in many soft drinks, fruit juices and salad dressings -- cause some children to become measurably more hyperactive and distractible.

• Lower IQ: The Lancet study mentioned above also found that the E- numbered food dyes (such as tartrazine (E102), ponceau 4R (E124), sunset yellow (E110), carmoisine (E122), quinoline yellow (E104) and allura red AC (E129) do as much damage to children's brains as lead in gasoline, resulting in a significant reduction in IQ.

San Tan Natural Medicine 1

Understanding Organic Food Labels, Benefits and Claims

Organic food has become very popular. But, navigating the maze of organic food labels, benefits, and claims can be confusing. Is organic food really healthier? Is it more nutritious? What do all the labels mean? Why is it so expensive? This guide can help you make better choices about which organic foods are healthier for you, better for the environment, and how you can afford to incorporate more organic food into your diet.

Making a commitment to healthy eating is a great start towards a healthier life. Beyond eating more fruits, vegetables, whole grains, and good fats, however, there is the question of food safety, nutrition, and sustainability. How foods are grown or raised can impact both your health and the environment. This brings up the questions: What is the difference between organic foods and conventionally grown foods? Is “organic” always best? What about locally grown foods?

What does “organic” mean? The term “organic” refers to the way agricultural products are grown and processed. Specific requirements must be met and maintained in order for products to be labeled as "organic".

Organic crops must be grown in safe soil, have no modifications, and must remain separate from conventional products. Farmers are not allowed to use synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers.

What are Genetically Modified Organisms (GMOs) Genetically Modified Organisms (GMOs) are plants or animals whose DNA has been altered. These products have undergone only short-term testing to determine their effects on humans and the environment.

In most countries, organic products do not contain GMOs.

Organic livestock must have access to the outdoors and be given organic feed. They may not be given antibiotics, growth hormones or any animal by-products.

San Tan Natural Medicine 2

Is organic food more nutritious than non-organic food? The evidence is unclear. Some studies suggest that, on average, organically grown fruits and vegetables may contain slightly higher levels of vitamin C, trace minerals, and antioxidant phytonutrients than conventionally grown produce.

However, other studies have found no nutritional differences between organic and non-organic foods.

The benefits of organic food Organic foods provide a variety of benefits. Some studies show that organic foods have more beneficial nutrients, such as antioxidants than their conventionally grown counterparts. In addition, people with allergies to foods, chemicals or preservatives often find their symptoms lessen or go away when they eat only organic foods. In addition:

Organic produce contains fewer pesticides. Pesticides are chemicals such as fungicides, herbicides, and insecticides. These chemicals are widely used in conventional agriculture and residues remain on (and in) the food we eat.

Why do pesticides matter? Children and fetuses are most vulnerable to pesticide exposure due to their less- developed immune systems and because their bodies and brains are still developing. Exposure at an early age can cause developmental delays, behavioral disorders and motor dysfunction.

Pregnant women are more vulnerable due to the added stress pesticides put on their already taxed organs. Plus, pesticides can be passed from mother to child in the womb, as well as, through breast milk. Some exposures can cause delayed effects on the nervous system, even years after the initial exposure.

Most of us have an accumulated build-up of pesticide exposure in our bodies due to numerous years of exposure. This chemical "body burden" as it is medically known could lead to health issues such as headaches, birth defects, and added strain on weakened immune systems.

Organic food is often fresher. Fresh food tastes better. Organic food is usually fresher when eaten because it doesn't contain preservatives that make it last longer. Organic produce is often (but not always, so watch where it is from) produced on smaller farms near where it is sold.

Organic farming is better for the environment. Organic farming practices reduce pollution (air, water, soil), conserve water, reduce soil erosion, increase soil fertility, and use less energy. In addition, organic farming is better for birds and small animals as chemical pesticides can make it harder for creatures to reproduce and can even kill them. Farming without pesticides is also better for the people who harvest our food.

Organically raised animals are NOT given antibiotics, growth hormones, or fed

San Tan Natural Medicine 3

animal byproducts. The use of antibiotics in conventional meat production helps create antibiotic-resistant strains of bacteria. This means that when someone gets sick from these strains, they will be less responsive to antibiotic treatment. Not feeding animal by-products to other animals reduces the risk of mad cow disease (BSE). In addition, the animals are given more space to move around and access to the outdoors, both of which help to keep the animals healthy. The more crowded the conditions, the more likely an animal is to get sick.

Organic farming and locally grown produce Organic farming refers to the agricultural production systems that are used to produce food and fiber. Organic farmers don't use synthetic pesticides or fertilizers. Instead, they rely on biological diversity in the field to naturally reduce habitat for pest organisms. Organic farmers also purposefully maintain and replenish the fertility of the soil. All kinds of agricultural products are produced organically, including produce, grains, meat, dairy, eggs, fibers such as cotton, flowers, and processed food products.

Essential characteristics of organic systems include:

Design and implementation of an "organic system plan" that describes the practices used in producing crops and livestock products.

Detailed record keeping systems that track all products from the field to point of sale.

Maintenance of buffer zones to prevent inadvertent contamination by synthetic farm chemicals from adjacent conventional fields.

San Tan Natural Medicine 4

Locally Grown Fruits and Vegetables What is local food? Unlike organic standards, there is no specific definition. Generally, local food means food that was grown close to home. This could be in your own garden, your local community, your state, your region, or your country. During large portions of the year, it is usually possible to find food grown very close to home at places such as a farmer's market.

Why people buy locally grown food: Financial benefits: Money stays within the community and strengthens the local economy. More money goes directly to the farmer instead of to things like marketing and distribution.

Transportation issues: In the U.S., for example, the average distance a meal travels from the farm to the dinner plate is over 1,500 miles. This uses a lot of fossil fuels and emits carbon dioxide into the air. In addition, produce must be picked while still unripe and then gassed to "ripen" it after transport. Or the food is highly processed in factories using preservatives, irradiation, and other means to keep it stable for transport and sale.

Fresh produce: Local food is the freshest food you can purchase. Fruits and vegetables are harvested when they are ripe and thus full of flavor.

Small local farmers often use organic methods but sometimes cannot afford to become certified organic. Visit a farmer's market and talk with the farmers. Find out how they produce the fruits and vegetables they sell. You can even ask for a farm tour.

San Tan Natural Medicine 5

Washing and peeling, does it get rid of pesticides? Rinsing reduces but does not eliminate pesticides. Peeling sometimes helps, but valuable nutrients often go down the drain with the skin. The best approach: eat a varied diet, wash all produce, and buy organic when possible. Source: Environmental Working Group

Organic meat and dairy Organic meat, dairy products and eggs are produced from animals that are fed organic feed and allowed access to the outdoors. They must be kept in living conditions that accommodate the natural behavior of the animals. Ruminants must have access to pasture. Organic livestock and poultry may not be given antibiotics, hormones, or medications in the absence of illness; however, they may be vaccinated to protect against disease. Parasiticide (a substance or agent used to destroy parasites) use is strictly regulated. Livestock diseases and parasites are controlled primarily through preventative measures such as rotational grazing, balanced diet, sanitary housing, and stress reduction.

San Tan Natural Medicine 6

What's in American meat? It is helpful to understand what the U.S. government allows in feed or to be used in conventional production:

Dairy cows – antibiotics, pig & chicken by-products, hormones (for growth), pesticides, sewage sludge

Beef cows – antibiotics, pig & chicken by-products, steroids, hormones, pesticides, sewage sludge

Pigs – antibiotics, animal by-products, pesticides, sewage sludge, arsenic-based drugs (growth hormones are prohibited)

Broiler chickens – antibiotics, animal by-products, pesticides, sewage sludge, arsenic-based drugs (growth hormones are prohibited)

Egg laying hens – antibiotics, animal by-products, pesticides, sewage sludge, arsenic-based drugs

Source: Meat, dairy, and eggs buying guide

Understanding organic food labels What do the food labels such as “organic,” "natural," "free-range," and "Non- GMO" really mean? Understanding this terminology is essential when you're shopping for organic foods.

The most important point to remember is that "natural" does not equal organic. "Natural" is an unregulated term that can be applied by anyone, whereas organic certification means that set production standards have been met. These production standards vary from country to country - in the U.S., for example, only the "USDA Organic" label indicates that a food is certified organic. Similar certification labels are also offered on organic products in other parts of the world, including the European Union, Canada, and Australia.

San Tan Natural Medicine 7

USDA Certified Organic Food Labels in the U.S.

When you're shopping for organic foods in the U.S., look for the “USDA Organic” seal. Only foods that are 95 to 100 percent organic can use the USDA Organic label.

100% Organic – Foods that are completely organic or made with 100% organic ingredients may display the USDA seal.

Organic – Foods that contain at least 95% organic ingredients may display the USDA seal.

Made with organic ingredients – Foods that contain at least 70% organic ingredients will not display the USDA seal but may list specific organic ingredients on the front of the package.

Contains organic ingredients – Foods that contain less than 70% organic ingredients will not display the USDA seal but may list specific organic ingredients on the information panel of the package.

Certified Organic Food Labels in other countries

European Union

Australian

Canadian

Meat and dairy labels: other terms you need to know

The organic label is the most regulated term, but when it comes to meat, we often see many other terms used. In order to make informed choices, it is helpful to know what some of these terms mean, although their use can often vary from country to country.

Natural – In the U.S., this label means “minimally processed” and that the meat can't have any artificial colors, artificial flavors, preservatives, or any other artificial ingredients in it. Animals can still be given antibiotics or growth enhancers. For example, this term can be applied to all raw cuts of beef since they aren't processed.

Grass fed – This term means that the animals are fed solely on a diet of grass or hay. These animals have access to the outdoors. Cattle are natural ruminants that eat grass, so they tend to be healthier and leaner when fed this way. In addition, grass-fed beef has been shown to have more of the healthy omega-3

San Tan Natural Medicine 8

fatty acids.

Free range – Again the term “free range” means slightly different things in different parts of the world. Broadly, it means that the animals weren't confined to a cage and had access to the outdoors. Unfortunately, in the U.S. at least, the animal density can still be very high and the animals may have only short periods outside in an area that's quite small. Therefore, it is difficult to tell exactly what free range means when you see it on meat packaging in the U.S. You can contact the producer directly for clarification.

No hormones added – In the U.S. and some other countries where the use of growth hormones is permitted, this term indicates that animals are raised without the use of any added growth hormones. For beef and dairy products, it can be helpful, but by law, poultry and pigs cannot be given hormones, so don't pay extra for chicken or pork products that use this label.

What does "Certified Organic" mean in the U.S.? Keep in mind that even if a producer is certified as organic in the U.S., the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmer's market, for example, don't hesitate to ask the vendors how their food was grown.

Source: Organic.org

Tips for keeping the cost of organic food within your budget Organic food is often more expensive than conventionally grown food. But, if you set some priorities, it may be possible to purchase organic food and stay within your food budget. Purchase the organic versions of the foods you eat the most and those that are highest in pesticides (see dirty dozen).

Venture beyond the grocery store. Consider the following ideas for finding organic food:

Shop at farmers' markets. Many cities, as well as small towns, host a weekly farmer's market, where local farmers bring their wares to an open-air street market and sell fresh produce direct to you (see resources page from orientation). Often you will find items for less than you'd pay in the grocery store or supermarket. Bonus: it's a great opportunity to socialize and get to know like-minded people in your neighborhood who might want to join a Community Supported Agriculture (CSA) farm or start a buying club with you.

San Tan Natural Medicine 9

Join a food co-op. Find out whether there is a natural foods co-op, also called a cooperative grocery store, in your area. Co-ops typically offer lower prices to members, who pay an annual fee to belong. However, you do not need to be a member to shop at a food co-op.

Join a Community Supported Agriculture (CSA) farm, in which individuals and families join up to purchase "shares" of produce in bulk, directly from a local farm. Local and organic!

Organic food buying tips Buy in season – Fruits and vegetables are cheapest and freshest when they are in season. You can also find out when produce is delivered to your market. That way you know you're buying the freshest food possible.

Shop around – Compare the price of organic items at the grocery store, the farmer’s market, and any other venue (even the freezer aisle!). Purchase the most economical ones.

Remember that organic doesn't always equal healthy – Junk food can just as easily be made using organic ingredients. Making junk food sound healthy is a common marketing ploy in the food industry, but organic baked goods, desserts, and snacks are usually still very high in sugar.

Why is organic food often more expensive? Organic food is more labor intensive since the farmers do not use pesticides, chemical fertilizers, or drugs. Organic certification and maintaining this status is expensive. Organic feed for animals can cost twice as much. Organic farms tend to be smaller than conventional farms, which means fixed costs and overhead must be distributed across smaller produce volumes. Most organic farms are too small to receive government subsidies.

Enjoying the benefit of fish without harmful side effects There is a lot of confusion surrounding the healthfulness of seafood. Fish can be a good source of high-quality protein, omega-3 fatty acids, and other essential nutrients. Yet common toxins such as mercury are also found in fish. What does this mean? How much is okay? Which fish are safe?

Each year dangerous quantities of mercury are emitted into the air (an aspect of widespread industrial pollution). When it rains, this pollution goes into our lakes and oceans where it contaminates the fish and shellfish that live there. Seafood can contain harmful chemicals such as mercury, PCBs, chlordane, dioxins, and DDT. This is a problem because eating fish contaminated with mercury, a poison that interferes with the brain and nervous system can cause serious health problems. The top predators, such as sharks, contain the highest levels of these contaminant. Nursing mothers, pregnant women, women who may become pregnant, and young children have the highest risk - so are advised to avoid all large fish (shark, swordfish, king mackerel, tilefish, etc.).

San Tan Natural Medicine 10

In recent years there has been a huge decline in many species of fish, caused by unsustainable fishing and farming practices. This means that if changes are not made soon, many wild populations of fish may become extinct.

Sustainable seafood choices Seafood can be part of a healthy diet if you know what type of fish to choose. There are a number of smartphone apps and downloadable wallet cards for you to keep on hand to use in the grocery store or a restaurant. These guides are updated often and contain the latest information on healthful and sustainable seafood choices.

You are so far ahead of the average American after reading this. If you choose to utilize this information that we give you, you will undoubtedly soar, not only in health but in your daily life.

San Tan Natural Medicine 11

When & What to Eat (and why)- For Fat Loss Nutritional and metabolic science has been looking at the extremely complex interplay between adrenaline, insulin, and leptin. It's now clear that the timing and composition of meals are crucial if we are to retain balance among these hormones and prevent insulin, leptin, and adrenaline resistance* in our tissues, with special emphasis on leptin resistance. Such resistances mean we are losing control of our health and wellness and we need to get to the bottom of it.

Twenty-first-century discoveries about leptin and its role in our metabolism have dramatically changed thinking about meal frequency and wellness practice. If you're having a battle with unwanted fat deposits and energy depletion, you will have to develop a few good habits to get your body's energy metabolism back on track.

Rules and Strategies for Leptin Management

This is not the best place to cite too many details about leptin chemistry and metabolism, although we will say a little more about it in the class on hormones. For now, we'd just like to point you in the right direction concerning leptin management and what that means regarding eating habits.

The best place to start is with Byron Richards' (clinical nutritionist) five dietary rules for managing leptin. These rules apply to almost everyone, perhaps with exception of some diabetics or the intense calorie users (athletes, etc.) Teaching yourself (and your metabolism) to follow these rules consistently should be an integral part of your wellness practice because they help you avoid upsetting your energy metabolism and losing your health. The rules reflect habits that serve for a lifetime, no matter what your age. Of course, the earlier you start, the better.

You'll be able to reverse stress damage more quickly. So, here they are, straight from Richards' book:

• Rule 1: Never eat after dinner. Allow eleven to twelve hours between dinner and breakfast. Never go to bed on a full stomach. Finish eating dinner at least three hours before bed.

• Rule 2: Eat three meals a day. Allow five to six hours between meals. Do not snack. (Exceptions: diabetics, children, young adults, body builders, and athletes).

• Rule 3: Do not eat large meals. If you are overweight, always try to finish a meal when you are slightly less than full; the full signal will usually catch up in ten to twenty minutes. Eating slowly is important.

• Rule 4: Eat a breakfast containing protein + healthy fats. • Rule 5: Reduce the number of carbohydrates (grains) you eat.

You may read those rules, especially the first and second, and say to yourself, Yikes! I can't do that. My body does not work that way. But guess what. That's your out-of-balance leptin metabolism putting words in your mouth! It's saying, I'm in control now, not you! If you accept that metabolic decree as your life sentence, you are riding the conveyer belt to chronic disease. If you don't accept it, however, you can slowly shift your metabolism towards greater health by managing your diet and eating patterns, taking the right supplements, managing your stress and hormone levels, exercising properly, and engaging in appropriate forms of detoxification- all of which is part of this wellness program.

Here's an important excerpt from Richards' book:

Some individuals may need to gradually work their eating in the right direction. They may need to have four meals a day, four hours apart. As they increase their exercise and improve the condition of the pancreas, adrenals, muscles, and liver, they will gradually be able to move to the three-meal-a-day plan without their energy dropping between meals.

If five to six small meals a day are needed to maintain energy, the metabolic situation is not in good shape. Eating very small meals may cause some weight loss, but metabolism will likely slow down before the weight goal is achieved. Even a low-calorie snack increases insulin release; thus fat-burning mode ceases or never begins. Only by increasing the amount of time between meals will proper weight loss take place.

You didn't get into your state of leptin and insulin resistance overnight, so it may take you a while to reverse it.

So, other than stubborn weight around the middle, what does it look like when your leptin metabolism is unbalanced? You might be surprised. Here's a short list of signs and symptoms:

Common Signs & Symptoms that Your Leptin Metabolism is Out of Control

• You are 15 or more pounds above your ideal weight. • You have an out-of-control appetite after dinner, perhaps right up until bedtime. You

simply overeat. This is the single, most important symptom telling you your leptin metabolism is out of control.

• If you don't eat before bed, you can't get to sleep; or you wake up with a headache or feel queasy. Or, if you don't have a nighttime snack, you wake up hungry in the middle of the night.

• You are unable to eat breakfast or are not hungry in the morning for up to two or three hours.

• You do eat in the morning, but it's typically something like a sweet roll, muffin, or orange juice.

• You regularly desire something sweet that overwhelms your willpower (hormone imbalances are larger than willpower).

• You do not feel satisfied eating a normal amount of food. You may feel quite irritable and think you won't have any energy until you eat more.

• It's impossible for you to go five hours without eating between meals, e.g., breakfast to lunch. You need to snack between meals.

• You eat too many carbohydrates, such as cookies for lunch. • Your head is not clear or you lack vibrant energy. • You're not getting enough regular exercise. • You’ve lost the desire to do something about being overweight because you've failed

so many times in the past. • You can become irrational about getting food until you get the fix that you need. Then,

you can think rationally one again.

Do you recognize anything in that list?

Although nature often seems to overlook the negative lifestyle habits of teens and 20 somethings, that illusion evaporates ever so quickly as we move into our 30s and beyond. By the time we reach 40, rules and strategies for leptin management become mandatory. Coasting is no longer an option. If you don't pay serious, conscious attention to what you are doing, the stress buildup, systemic inflammation, and energy depletion that comes from leptin, insulin, and adrenaline resistance take over and your journey along the conveyer belt to chronic disease becomes a foregone conclusion.

On the other hand, if you learn to manage leptin with awareness and intelligence, you can forestall or prevent such stress buildup well into your senior years. It's your choice. But, calendar age is not a legitimate excuse for allowing stress to build up more quickly once you leave your 20s. You now know better or you shall by the time you finish this program.

In addition to the 5 rules from above, here are some key suggestions to help reverse leptin resistance --> Good news! These are things we have already, or are about to, discuss in our program. Many of these focus on lowering inflammation in the body (which is linked to leptin resistance).

1) Avoid processed food (it compromises the gut increasing inflammation)

2) Increase fiber intake (more veggies!)

3) Exercise

4) Sleep

5) Lower triglycerides (eat less carbs)

6) Eating plenty of protein

Here's the point. Hormonal signals that control energy metabolism pass between your brain, fat tissue, muscle tissue, liver, pancreas, and adrenals. If those signals get out of whack, you will no longer have control over what you look like (size-wise), how much energy you have, how clearly you think, or how well your immune system works. Your willpower will have darn little to say about it unless you begin to intelligently direct that willpower towards changing the habits that are slowly destroying your quality of life. Scientifically, it's beginning to look like leptin signals are the mother of all signals! So, that's where you must look first if you are having trouble with urges and too much fat storage.

* * *

*insulin resistance develops when your cells decrease in sensitivity to the hormone insulin (produced by your pancreas) whose job is glucose uptake out of the blood and into body cells. When this doesn't occur, blood sugar levels rise and insulin resistance is developed

*leptin resistance Leptin is a hormone secreted by fat cells to indicate satiety and sufficient fat/energy storage. When you become resistant to leptin, your brain becomes resistant to this hunger-stopping hormone and you think you're hungry all the time!

*adrenaline resistance Just like with insulin and leptin, too much exposure to adrenaline will cause the receptors of the cells to desensitize. If we do not manage our stress well, leptin levels will stay low to increase eating, and adrenaline levels will stay chronically high, increasing our chances for becoming adrenaline resistant

Eat Real Food– Essential Knowledge/Quick Reference Take this with you shopping a few times- eventually you'll memorize and won't need to!

#1 Recommendation for the Grocery:

Stick to the perimeters! If you go in the center, then labels come into play:

But...if you do...What to look for in a Label:

1) Stick to a short list (more than 5 or 6 ingredients can raise a red flag)

2) Avoid Additives: Basically, anything that isn’t real food and is difficult to pronounce is best to avoid

--> Common Additives: BHT/BHA, EDTA, monosodium glutamate (MSG), Sodium nitrites or nitrates, Olestra, Hydrolyzed Vegetable Protein (HVP), Aspartame and Sucralose (fake sugars in “sugar free” food), High fructose Corn Syrup, Partially Hydrogenated Oils (Trans fat), Food dyes (any #), Sodium Sulphite, Sulphur Dioxide, Potassium Bromate or benzoate, “Natural Flavors” and Artificial Colors (Red 40 etc.)

3) The Sugar Situation

Fruit/veg juices contain high amounts of sugar. Choose whole fruits/veggies instead or make your own juices with the fibers kept in. Consume dried fruit in moderation- especially if trying to manage insulin. And only consume plain yogurt- see dairy section.

It is best to avoid -ose sugar sources (dextrose, fructose) and granulated white sugar. If you are need of a sweet fix, go for some fresh fruit or a naturally sweetened treat that uses maple syrup, honey, or coconut sugar (if you have insulin resistance it's best to just stick to Stevia).

Fat makes you skinny?

If they’re the right kind, yes! Fats are necessary to satiate ourselves and the right kinds can actually help us lose weight!

Healthy oils to stock up on: avocado oil, grapeseed oil, coconut oil, ghee (organic or grass-fed butter is ok), extra virgin olive oil

How to use oils to avoid oxidation when cooking:

High heat: avocado oil, ghee, grapeseed oil

Medium heat: coconut oil, grass-fed butter

Low heat/dressings: olive oil

Even animal fat- yes saturated fat- is healthy for us.This includes organic eggs and organic/grass-fed butter!

Stock up on various kinds of nuts (like walnuts, almonds and macadamia) and seeds (like hemp, pumpkin and chia). This includes nut/seed butters. Avoid peanuts. And as always, avocados are a great source of healthy fat.

And...What’s up with grains?

Overall, limit your grain consumption considerably. Its ok to have the following once in a while:

Organic: red, brown or black rice, quinoa, steel cut oats

Organic Flour substitutes: coconut, almond, brown rice

*Sprouted grains are even better!

Consider Legumes! (if you don't have an allergy) Go for things like lentils, chickpeas, and adzuki, black, mung, or white beans

And….salt?

Celtic Sea Salt or Himalayan Pink Salt. Any and all spices are ok- just read the label for any preservatives, anti-caking agents (basically anything that sounds like a chemical) and sugar!

The Dairy Dilemma

Consume dairy in limited amounts- contrary to popular belief we do not need cow milk to be healthy. Generally, dairy can cause a buildup of phlegm in the body & trigger autoimmune reactions- so keep this in mind. If you must have the occasional cheese, yogurt-, etc. go for organic/grass-fed, plain and full fat (and also raw if you can find it).

Good dairy substitutes are nut milks/yogurts and goat or sheep cheeses. Always check for added sugars and go for unsweetened versions.

*Nut/Seed Milk heads up: Check the label for carrageenan- an additive that causes gut inflammation.

What about Protein Powders?

Protein powders can be a great way to get in some healthy calories and protein. It can also be convenient for on-the go.

1. Avoid soy-based protein 2. Avoid added sugars (>6g/serving) or artificial sweeteners 3. Plant based proteins are good (brown rice, pea protein) 4. Organic Whey protein is ok (non-denatured is best. Avoid whey if you are autoimmune) 5. Add a fat source to your protein shake such as almond butter or coconut oil (this will

prevent an insulin spike)

Fruits and Veggies: Is Organic Important?

The Clean 15 (less likely to have high pesticide levels):

Avocados, pineapple, cabbage, onions, sweet peas, papaya, asparagus, mangos, eggplant, honeydew melon, kiwi, cantaloupe, cauliflower and grapefruit

The Dirty Dozen+ (more likely to have high pesticide levels):

Strawberries, blueberries, spinach, nectarines, apples, peaches, celery, grapes, pears, cherries, tomatoes, bell peppers and potatoes, coffee

*If trying to manage insulin or lose weight, limit fruits to this low glycemic group: Green apples, berries, cherries, grapefruit, pears, plums, oranges, apricots

Animal Proteins

If possible, always aim for pasture-raised & organic poultry, pork & eggs, and organic/grass-fed beef.

Clean Fish (low mercury): Wild Caught Atlantic Mackerel, Wild-caught Salmon, Pacific Sardines, Black Cod

Grocery Shopping- Elaborated Deli Department:

Rotisserie Chickens – Check ingredients, why are there so many? You may find at such places as Whole Foods Market organic, plain rotisserie chickens which would be great. Most of the time, cook your own. If on occasion you do grab a chicken in an emergency-type situation, it’s certainly a better alternative to a fast food restaurant.

Sliced Meats – Boar’s Head is a good brand of deli meats. There are no additives. Always check labels and ensure there are no nitrates/nitrites. Stick with the “oven roasted” flavors. As soon as you branch out into flavors like “honey,” you will find sugar and other unwanted ingredients.

Produce Department:

Nothing here is off limits, keeping in mind organics and the dirty dozen. Did you know that if your produce is not organic, aside from being covered in pesticides, it could also likely be genetically modified? If you find yourself in a state which has passed a law which requires the labeling of GMOs (genetically modified organisms) you will find a sticker on each fruit/veggie with 5 numbers, beginning with a 7. If there are 5 numbers beginning with a 9 that indicates organic. Only 4 numbers indicates conventional (not organic, and possibly a GMO).

“Healthy” Chips Aisle:

Here you will find some healthier alternatives to that occasional crunchy snack. How about some veggie chips for the football party? Maybe you would like some organic, non-GMO popcorn to take to the movies? Remember portion control, avoiding added sugar and check that they use healthier oils like coconut, avocado or olive.

Cereal Aisle:

I’m not going to recommend anything that would typically be called cereal. Even if the product is gluten-free it will still be very processed and often with lots of preservatives. It will also still be carbohydrates. However organic oatmeal, or steel cut oats on occasion, might be a great option for you (keeping in mind that they are still carbs).

Dairy/Eggs:

Stick with organic eggs; otherwise they will be eggs from a chicken that has been fed GMO corn (corn which has been altered from its original form in a lab). Make sure your butter is organic, or if not organic it should say “from grass-fed cows.” Kerrygold Irish butter is a good option, or Organic Valley Pasture Butter. If it says “unpasteurized” that would also be a good designation. This means it hasn’t gone through the process of pasteurization, which is where the milk gets heated to kill any bacteria. In the process all the nutrients are killed as well.

This is why we stick with unsweetened almond or coconut milk, no regular milk.

Why is butter ok? Butter is a great source of healthy fatty acids and has almost no casein or lactose in it (the protein & sugar found in milk/other milk products that trigger reactions).

Which cheese can you eat? Stick with organic raw milk cheese and consume in limited amounts. You can usually find a couple varieties at your average grocery store, but more options can usually be found in health food stores.

And yogurt? Limited amounts here as well- make sure the yogurt is organic, grass-fed and PLAIN. Stick with basic ingredients and watch out for preservatives, added flavors, and thickeners (like carageenan). These are guidelines for non-dairy yogurts as well (coconut, almond, etc.).

***One exception is Kefir: Read the article within to find out why!

Protein Bars:

There are some brands of protein bar that have few ingredients and can be used as an occasional snack. Here are our recommendations:

• Think Thin- Plant Based (avoid ones with soy) • Designs for Health (found here at the clinic) • LaraBar (not the best for those following a low-glycemic diet) • Cliff Whey Protein Bars • Epic (meat-based)

Generally speaking, protein bars (and snack bars) have a lot of added ingredients and sugar- plus they can be pricey. It's best to avoid them for this reason, unless you find yourself in a bind (other snacks to have on hand would be nuts or organic jerky meats). The guidelines for protein bars are the same as protein powders on the Eat Real Food-Essential Knowledge guide.

Meat Department:

The “organic” designation is your friend in the meat department. Often organic and conventional products comingle in the same refrigeration units, and so spotting the word “organic” is very important. For poultry you will find many labels which read “free range” or “natural,” but those birds were fed GMO corn. Only “organic” will ensure you get not only free range and natural (no antibiotics, no added hormones, etc.) but also non-GMO. As far as red meat, you want the label to read “organic” or “grass-fed.” “Grass-fed” means that the animal was fed only grass, not GMO corn or animal by-products (cows are not meant to eat corn or other cows). Keep in mind that red meat consumption should be limited to a few times per week.

Seafood:

At this time there is no “organic” designation for seafood. “Wild-caught” is the designation you want to look for. This means that the product is fresh out of the ocean, lake or river as opposed to “farm-raised.” If fish is “farm-raised” they live in tanks and are fed GMO corn (fish are not meant to eat corn!) and conditions are often very poor. So, buying wild-caught is very important! Remember to also limit fish consumption to a few times per week due to the mercury levels within them: see list on Eat Real Food- Essential Knowledge. Some people have allergies to shellfish, so if you are one of those stay away from the crab and lobster.

Local:

Very often “local” is even better than organic so check out your local farmers market or even pay a visit to a nearby farm. You can see the food source and can check out the product quality and procedures they use. You can ask what they feed the animals. These local folks have not usually gone through the process of becoming certified organic because the process is rather long and costly. Buying local also helps support our local businesses.

Grains:

I will make a short note here on grains. A grain-free life is best because all grains are carbohydrates, and what do carbohydrates turn into in our bodies? That’s right, sugar, not to mention carbs are always a bad idea for those trying to lose weight. Now we know that gluten is something to especially watch out for, and gluten is contained in wheat. Wheat is a grain to pay even more special attention to. Think, “All wheat are grains, but not all grains are wheat.” Other grains include rice and quinoa. These should also be watched and consumption should be very limited.

*******************

Remember not to grocery shop hungry! This is when it may get too tempting to buy those foods you know you shouldn’t. Also, try to stay out of the center aisles. Most of the items you will be buying are around the edges of the store, such as your produce and meats, and many stores now have their health food section in one, easy to shop location. Make a list and stick to it.

Happy shopping!

Cut me out and put me in your wallet!

Top 10 Destructive Nutrition Lies Ever Told By: Dr. Joseph Mercola

*Will also be sent in electronic format to you (for clickable links!)*

There is no shortage of health advice out there, and no shortage of bad advice to go along with it. Some misguided notions are harmless—but others are outright dangerous and can lead you down the road to chronic health problems and may even trim years off your life.

It is critically important to decipher fact from fiction. Many nutrition myths get repeated over and over until they are mistaken for truth, especially when perpetually spread by public health authorities. But the good news is that slowly, the real truth finally appears to be reaching mainstream audiences.

In an article addressing destructive nutrition lies, Kris Gunnars of Authority Nutrition1 is among those admirably trying to bust the dangerous dietary myths that continue being spread by so many nutritionists. I agree with the majority of his points, but have added a few others that I believe to be important. Read on for my own top 10 list, which builds upon his.

Lie #1: Breakfast Is the Healthiest Meal of the Day, and You Should Eat Many Small Meals a Day How many of you had mothers who would not let you leave the house without breakfast? Mother may have known best about some things—but as it turns out, this wasn't one of them. There is now a good deal of research supporting the health benefits of intermittent fasting—which is what you were really doing by zipping out of the house without breakfast.

Recent studies suggest that intermittent fasting can provide the same health benefits as constant calorie restriction which many studies have shown to dramatically increase life span in animals. It may also be helpful for those who cannot successfully reduce their everyday calorie intake.

Besides turning you into an efficient fat burner, intermittent fasting can also boost your level of human growth hormone production (aka the "fitness hormone") by as much as 1,200 percent for women and 2,000 percent for men.

Intermittent fasting and continuous calorie restriction have both been shown to produce weight loss and improve metabolic risk markers. However, intermittent fasting tends to be slightly more effective for reducing insulin resistance.

Other benefits include reducing inflammation, improving blood pressure, and increased lean body mass. Intermittent fasting can also improve your brain function by increasing levels of BDNF, a protein that protects your brain cells from the changes associated with Alzheimer's and Parkinson's disease.

There are several types of intermittent fasting to choose from, so I recommend experimenting to see what style works best for you. One of the easiest, however, is to simply skip breakfast, and limit your eating to a narrow window of time each day—say between 11am and 7pm, to start. You can review my more comprehensive article on intermittent fasting for more details.

The advice to "eat six small meals per day" comes from seemingly logical principles (portion control, keeping your energy up, stabilizing blood sugar, etc.), but in reality, eating this way has not been shown to provide these benefits. We seem to need periods of fasting for optimal metabolic function.

And if you think about it, our ancient ancestors never had access to a grocery store 24/7 and they went through regular periods of feast and famine. The problem is that most of us are in 24/7 feast mode. Implementing intermittent fasting is the quickest way I know of to jump start your body into burning fat as its primary fuel again.

Lie #2: Saturated Fat Causes Heart Disease The dangerous recommendation to avoid saturated fat, which arose from an unproven hypothesis from the mid-1950s, has been harming people's health for about 40 years now. As recently as

2002, the "expert" Food & Nutrition Board issued the following misguided statement, which epitomizes this myth:

"Saturated fats and dietary cholesterol have no known beneficial role in preventing chronic disease and are not required at any level in the diet."

Similarly, the National Academies' Institute of Medicine recommends that adults get 45-65 percent of their calories from carbohydrates, 20-35 percent from fat, and 10-35 percent from protein. This is the polar opposite of an ideal fat to carb ratio and virtually guarantees you a heightened risk of disease.

Most people benefit from a diet where 50-85 percent of daily calories are derived from healthful fats. However, you need very few, if any, carbohydrates for optimal health. Although that amount of fat may seem like a lot, fat is very calorie-dense, and will therefore still constitute the smallest amount, in terms of volume, on your plate.

The truth is, saturated fats from animal and vegetable sources provide the building blocks for your cell membranes and a variety of hormones and hormone-like substances, without which your body cannot function optimally. Fats also serve as carriers for the fat-soluble vitamins A, D, E, and K and are required for converting carotene into vitamin A, absorbing minerals, and a host of other important biological processes. Saturated fat is also the preferred fuel for your heart! Good sources of healthy fats to add to your diet include:

Avocados Butter made from raw grass-fed organic milk

Raw dairy Organic pastured egg yolks

Coconuts and coconut oil

Unheated organic nut oils

Raw nuts, especially macadamia, and raw seeds

Grass-fed and finished meats

Lie #3: High Omega-6 Seed and Vegetable Oils Are Good for You Of all the health-destroying foods on the market, those made with highly processed vegetable and seed oils are some of the worst. When consumed in large amounts, as they are by most Americans, they seriously distort your important omega-3 to omega-6 ratio. In a perfect world, this ratio is 1:1—but the average American is getting 20 to 50 times more omega-6 fats than omega-3 fats. Excessive omega-6 fats from processed foods significantly increase your risk for heart disease, cancer, Alzheimer's, diabetes, rheumatoid arthritis, and many other illnesses.

The cholesterol found in arterial plaque is oxidized, damaged cholesterol, which your immune system identifies as bacteria. In response, your immune system sends out macrophages to attack it, which creates inflammation inside your artery walls. A major factor driving heart disease is this oxidized cholesterol, which you introduce into your body every time you consume vegetable oils, or foods cooked in them.

Many vegetable and seed oils are also genetically engineered, which only compounds their health risk. More than 90 percent of US canola oil is GE. So what's the best oil to cook with? Of all the available oils, coconut oil is the one of choice for cooking because it's close to a completely saturated fat—meaning, much less susceptible to heat damage. And coconut oil is one of the most nutritionally beneficial fats. For more information about coconut oil, please see our special report. Olive oil, while certainly a healthful oil, is easily damaged by heat and is best reserved for drizzling cold over salad.

Lie #4: Artificial Sweeteners Are Safe Sugar Replacements for Diabetics and Help Promote Weight Loss Most people use artificial sweeteners to lose weight and/or because they are diabetic and need to avoid sugar. The irony is that nearly all of the studies to date show that artificial sweeteners cause even MORE weight gain than caloric sweeteners. Studies also show that artificial sweeteners can be worse than sugar for diabetics.

In 2005, data gathered from the 25-year long San Antonio Heart Study showed that drinking diet soft drinks increased the likelihood of serious weight gain much more so than regular soda.2 On average, each diet soda the participants consumed per day increased their risk of becoming overweight by 65 percent within the next seven to eight years and made them 41 percent more likely to become obese. There are several possible reasons for this, such as:

• Sweet taste alone appears to increase hunger, regardless of caloric content • Artificial sweeteners appear to perpetuate a craving for sweets, and overall sugar

consumption is therefore not reduced, leading to further problems with weight control3

• Artificial sweeteners may disrupt your body's natural ability to "count calories," as evidenced by multiple studies. For example, a Purdue University study found that rats fed artificially sweetened liquids ate more high-calorie food than rats fed high-caloric sweetened liquids4

The list of health risks associated with artificial sweeteners, particularly aspartame, continues to expand. I maintain an ongoing list of studies related to the detrimental effects of aspartame, which I recommend you review for yourself if you are still on the fence. I invite you to watch my aspartame video, as well.

Lie #5: Soy Is a Health Food The meteoric rise of soy as a "health food" is a perfect example of how a brilliant marketing strategy can fool millions. But make no mistake—unfermented soy products are NOT healthful additions to your diet, regardless of your age or gender. I am not opposed to all soy—properly fermented and preferably organic soy, such as tempeh, miso, and natto, offer great health benefits, courtesy of the beneficial bacteria (probiotics) the fermentation process produces.

Thousands of studies have linked unfermented soy to a number of health problems, however. More than 90 percent of American soy crops are also genetically engineered, which only compounds its health risks.5 If you find this information startling, then I would encourage you to review some of the articles on my Soy Page. The following table lists a number of the damaging health effects science has linked to unfermented soy:

Breast cancer Brain damage and cognitive impairment

Heart disease

Thyroid disorders Kidney stones Immune dysfunction

Severe, potentially fatal food allergies

Malnutrition Digestive problems

Problems with pregnancy and breastfeeding

Reproductive disorders and impaired fertility

Developmental abnormalities in infants

Lie #6: Whole Grains Are Good for Everyone The use of whole grains is an easy subject to get confused about, especially for those with a passion for health and nutrition. For the longest time, we've been told that whole grains are highly beneficial. Unfortunately, ALL grains can elevate your insulin and leptin levels, even whole grains and organic varieties—and elevated insulin/leptin increases your risk of chronic disease. This is especially true if you already struggle with insulin/leptin resistance, which would manifest as high blood pressure, distorted cholesterol ratios, being overweight, or diabetes).

It has been my experience that more than 85 percent of Americans have trouble controlling their insulin and leptin levels and have one or more of the symptoms listed above. You may be one of those if you struggle to maintain an ideal body weight and body composition, tend to accumulate fat around you belly, or have a suboptimal lipid profile. In fact, insulin/leptin dysregulation is a common indicator for many of the diseases so prevalent today, such as diabetes, heart disease, dementia, and cancer.

Many whole grains also contain gluten, which is a common trigger for allergies and sensitivities. Subclinical gluten intolerance is far more common than you might think, with symptoms that are not always obvious. I strongly recommend eliminating or at least restricting grains from your diet, as well as sugars/fructose, especially if you have any of the conditions listed above. As a general rule, the higher your insulin levels are, the greater your grain restriction should be.

Lie #7: Genetically Engineered Foods Are Safe and Comparable to Conventional Foods Genetic engineering (GE) of our food may be the most dangerous aspect of our food supply today. I strongly recommend that you avoid ALL GE foods. Since more than 90 percent of the corn and 95 percent of the soy grown in the US are GE, then you can count on virtually every processed food having at least one GE component if it doesn't bear the "USDA 100% Organic" or non-GMO label. Perhaps the most dangerous aspect of them is that the crops are saturated with one of the most dangerous herbicides on the market, glyphosate, to the tune of nearly a billion pounds per year. This toxic chemical can't be washed off as it becomes integrated into nearly every cell of the plant, and then gets transferred into your body.

No one knows exactly what will be the ultimate impact of these foods on your health, particularly over the long term. Animal studies have pointed to increased disease, infertility, and birth defects as the top contenders. The first-ever lifetime feeding study showed a dramatic increase in organ damage, cancer, and reduced lifespan. It's important to realize that, unless you're buying all organic food or growing your own, you're probably consuming GE foods on a daily basis. In order to avoid as many GE foods as possible, be aware that the following common crops are likely to be GE unless otherwise labeled:

Corn Canola Alfalfa

Soy Cottonseed Sugar from sugar beets

Zucchini Crookneck squash Hawaiian papaya

Lie #8: Eggs Are Bad for Your Heart Eggs are one of the most demonized foods in the US... thanks to the cholesterol myth. The misguided belief that cholesterol, such as in egg yolks, will give you heart disease is simply untrue (see Lie #1). Studies have shown that eggs do NOT have a detrimental impact on cholesterol levels and are actually one of the most healthful foods you can eat. In one Yale study,6 participants were asked to consume two eggs daily for six weeks. Researchers found that this egg consumption did not spike cholesterol levels and did not have a negative effect on endothelial function, a measure of cardiac risk.

Choose pasture-raised organic eggs, and avoid "omega-3 eggs" as this is not the proper way to optimize your omega-3 levels. To produce these omega-3 eggs, the hens are usually fed poor-quality sources of omega-3 fats that are already oxidized. Omega-3 eggs are also more perishable than non-omega-3 eggs. Some of the many nutritional benefits of eggs are summarized for you in the table below.

One egg contains six grams of high quality protein and all nine essential amino acids

Beneficial for eye health due to lutein and zeaxanthin, antioxidants in your lens and retina that help prevent eye diseases such as macular degeneration and cataracts

Good source of choline, a member of the vitamin B family (essential for nervous system, cardiovascular system, and prenatal brain development)

Vitamin D: eggs are one of the few foods that contains naturally occurring vitamin D (24.5 grams)

Sulfur (essential component of glutathione, also promotes healthy hair and nails)

Many other vitamins and minerals (B vitamins, vitamins A and E, calcium, copper, iodine, iron, magnesium, potassium, selenium, and zinc)

Lie #9: Low-Fat Foods Prevent Obesity and Heart Disease Conventional recommendations over the past 40 years or more have called for drastically decreasing the overall fat in your diet, but this fat aversion is a driving force behind today's metabolic dysfunction, obesity, and ill health. As discussed earlier, most people need between 50 and 85 percent of their calories from fats—a far cry form the less than 10 percent from saturated fat recommended by the USDA!7 Kris Gunnars stated it quite nicely:8

"The first dietary guidelines for Americans were published in the year 1977, almost at the exact same time the obesity epidemic started. Of course, this doesn't prove anything (correlation does not equal causation), but it makes sense that this could be more than just a mere coincidence.

The anti-fat message essentially put the blame on saturated fat and cholesterol (harmless), while giving sugar and refined carbs (very unhealthy) a free pass. Since the guidelines were published, many massive studies have been conducted on the low-fat diet. It is no better at preventing heart disease, obesity or cancer than the standard Western diet, which is as unhealthy as a diet can get."

Let's face it, if low-fat diets worked, the United States would be the healthiest nation on the planet—folks have been following them since the late 1970s! But if you look at the following graph, you can see that America's waistline has done nothing but expand since then. There's no telling how many people have been prematurely killed by following these flawed guidelines. Yet, despite mounting research to the contrary, low-fat diets are still being pushed as "heart healthy" by the majority of nutritionists, cardiologists, and the like.

Lie #10: Carbs Should Be Your Biggest Source of Calories

I have already covered how insulin resistance is a key factor in disease (see Lie #4). A diet high in non-fiber carbohydrates—particularly processed grains and sugar—leads directly to insulin and leptin resistance. When your highest percentage of calories comes from healthful fats, these problems just don't exist. Most high-carb diets are high in sugar and starch, not vegetables. When the low-fat mantra swept over the country, the high-carb craze soon followed. When fat was removed from foods, something had to be added back in to make foods more palatable—and that something was sugar. Particularly, highly concentrated forms of fructose, such as high fructose corn syrup, which spell metabolic disaster for your body.

With fat being the identified villain (albeit falsely accused), sugar was completely ignored—even though sugar was the real culprit behind inflammation, metabolic dysfunction, diabetes, and heart disease. America's love of sugar was a boon to the processed food industry—which added fructose to practically everything from soup to nuts... literally. If you want to see what effects this had on the country's health and belt size, just turn on your national news.

A high-carb diet disrupts your insulin and leptin signaling, and over time may very well result in type 2 diabetes. By contrast, a diet higher in beneficial fats corrects these metabolic issues. Recent research has demonstrated that the ketogenic diet—one marked by carbohydrate restriction and substantial healthful fats—extended the lifespan of mice by 20 percent, because it optimized their insulin sensitivity and other metabolic processes. There is evidence that low carbohydrate diets, combined with appropriate amounts of protein, can even slow down Alzheimer's disease and cancer.

Now for the #1 Truth... The more you can eat like your ancestors, the better—fresh whole foods, locally and sustainably raised, and foods that are minimally processed or not processed at all. These are the types of foods that your genes and biochemistry are adapted to and will provide you with the ability to reverse and prevent most diseases. You will find these at your local farmer's market, food co-op, or in your own backyard garden. And you will be amazed at the positive changes you'll see in your health when you "clean up" your diet! Be wary of nutritional advice from mainstream "experts" as it may not be based on science—or based on bad information that is several decades outdated. Truthful, accurate information is your number one weapon in taking control of your health.

Find out more information at www.mercola.com

Kefir: The Not-Quite-Paleo Superfood By Chris Kresser

March 2, 2012

One of the key components of a strict Paleo diet is the complete elimination of dairy products. Unfortunately, this may lead to many dairy-tolerant individuals missing out on some of the most nutritious and beneficial foods: Kefir. It offers a wide range of vitamins and minerals, but also provides a variety of probiotic organisms and powerful healing qualities, boasting quite the therapeutic value.

So, you may be wondering why this dairy product is healthy?

--> Hint: remember how we have been pushing fermented foods???

What is Kefir?

Kefir is a fermented milk product that originated centuries ago in the Caucasus mountains, and is now enjoyed by many different cultures worldwide, particularly in Europe and Asia. It can be made from the milk of any ruminant animal, such as a cow, goat, or sheep. It is slightly sour and carbonated due to the fermentation activity of the symbiotic colony of bacteria and yeast that make up the “grains” used to culture the milk (not actual grains, but a grain-like matrix of proteins, lipids, and sugars that feed the microbes). The various types of beneficial microbiota contained in kefir make it one of the most potent probiotic foods available.

Besides containing highly beneficial bacteria and yeasts, kefir is a rich source of many different vitamins, minerals and essential amino acids that promote healing and repair, as well as general health maintenance. (2) Kefir contains high levels of thiamin, B12, calcium, folates and Vitamin K2. It is a good source of biotin, a B vitamin that HELPS the body assimilate other B vitamins. The complete proteins in kefir are already partially digested and are therefore more easily utilized by the body.

Kefir has positive effects on gut and bone health

It is a potent probiotic, consisting of both bacterial and yeast species of beneficial flora, and may help protect against gastrointestinal diseases. It has also been demonstrated to improve lactose digestion in adults with lactose intolerance. (4) In addition to providing the gut with healthy symbiotic microflora, many studies have also demonstrated the anti-fungal and antibacterial properties of kefir. (5) Certain

bacteria strains from the kefir culture have been shown to help in treating colitis by regulating the inflammatory response of the intestinal cells. (6)

As we know, vitamin K2 is one of the most important nutrients that is greatly lacking in the American diet. (7) Vitamin K2 is a product of bacterial fermentation, so kefir is a likely a good source of this nutrient, especially if made with milk from pastured animals. (8) Vitamin K2 plays a key role in calcium metabolism, where it is used to deposit calcium in appropriate locations, such as in the bones and teeth, and prevent it from depositing in locations where it does not belong, such as the soft tissues and the arteries. (9) Since kefir is high in calcium and phosphorus and also contains vitamin K2, drinking kefir is likely beneficial to bone health, providing the essential minerals needed for bone growth as well as the vitamin K2 needed to effectively deposit those minerals in the bone.

Kefir modulates the immune system

Certain compounds in kefir may play a role in regulating immune function, allergic response, and inflammation. One study found that kefiran, a sugar byproduct of the kefir culture, may reduce allergic inflammation by suppressing mast cell degranulation and cytokine production. Research has also demonstrated that kefir may have an anti-tumor effect. In one study, kefir consumption inhibited tumor growth and induced the apoptotic form of tumor cell lysis, suggesting that kefir may play a role in cancer prevention.

As kefir clearly has a wide variety of health benefits, you may be interested in including this fermented dairy beverage in your diet. Cow, goat, or sheep dairy are all good choices, and all types of kefir are generally very low in lactose. Raw milk kefir would be the ideal choice for anyone looking for maximum nutritional quality but may be challenging for most consumers to find. If not, choose only organic/grass-fed options.

Kefir is becoming more mainstream for health-conscious Americans, so you may be able to find full-fat, plain kefir at your local grocery store. Look for a brand with minimal additives and extra ingredients. Good commercial products include Redwood Hill Farm’s Traditional Goat Kefir and Lifeway’s Organic Whole Milk Plain Kefir.

Making your own kefir at home

Finding high quality kefir at your local store may not be an option for you. In this case, you can make your own kefir at home. Making kefir is surprisingly simple, and Cheeseslave has a great instructive blog post on how to make kefir at home. You can buy kefir grains online at sites such as Culture for Health, and provided you take care of the culture, it should last indefinitely. Making kefir from raw dairy products is ideal, but if you don’t have access to raw dairy, you can use organic full-fat dairy, preferably from a grass-fed animal. For those who cannot tolerate any form of dairy, kefir can be made from coconut milk, coconut water, and even just sweetened water, which will provide many of the benefits found in dairy kefir.

Kefir is a great source of vitamins, minerals, probiotics, and a variety of other unique compounds that can greatly contribute to your overall health and wellbeing. I highly recommend including this nutritious superfood in your diet, even if it doesn’t fall under strict “Paleo” guidelines!

Source: https://chriskresser.com/kefir-the-not-quite-paleo-superfood/

Sprouted- The Only Way to Eat Grains

Before the advent of factory farming, grain was partially germinated (sprouted). This resulted from being sheaved and stacked in fields, which stood for several more weeks before threshing. During this period, the grain seeds were exposed to rain and dew which soaked into the sheaves. The grain could pick up this moisture and, with heat from the sun, conditions were ideal for favoring a degree of germination and enzyme multiplication in the grain.

The process of sprouting not only produces vitamin C; it changes the composition of the grain in numerous ways that make it more beneficial as a food. For example, sprouting increases the content of such vitamins as vitamin B, B2, B5 and B6. Carotene, which is converted to vitamin A, increases dramatically - sometimes eight-fold.

Even more important in today's climate of indigestion, is that phytic acid, which is a known mineral blocker, is broken down in the sprouting process. Phytic acid is present in the bran of all grains and inhibits the absorption of calcium, magnesium, iron, copper and zinc.

These inhibitors can neutralize our own digestive enzymes, resulting in the digestive disorders experienced by many people who eat unsprouted grains, particularly wheat (gluten). There are many scientific indicators linking grain consumption to rheumatic and arthritic conditions as well. Complex sugars responsible for intestinal gas are broken down during sprouting and a portion of the starch in grain is transformed into sugar. Sprouting also inactivates aflatoxins, which are toxins produced by fungus and are potent carcinogens found in grains.

By purchasing your own organic whole grains and sprouting them before consuming, you can save yourself from the unwanted effects of phytic acid; you can also buy sprouted grains in many health food stores.

It important to remember there is no such thing as an essential carbohydrate (unlike protein/essential amino acids, and fats/essential fatty acids) which is why we eliminate all grains from your diet and only allow you to incorporate them back in if they do not trigger you (meaning affect you in anyway- pain/inflammation, indigestion, energy, sleep, etc.) are gluten/wheat free and SPROUTED.

So if this is you, here are the guidelines to follow:

1. If you plan to eat any grains at all AND are able to rule them out as food triggers for you, restrict yourself to organic, unprocessed corn, rice, quinoa or

oat. Only eat them after they have been presoaked for at least 12 hours to break down the phytic acid.

2. If you enjoy the occasional grain-based breakfast, try sprouted steel-cut oats.

3. If you enjoy bread, buy only sprouted whole-grain breads that are not wheat-based and contain no additives or preservatives. Some sprouted wheat-free breads will use almond, chia, quinoa, rice or millet flours- these are all ok.

4. Avoid any conventionally prepared pasta. Purchase only organic rice pasta or gluten-free pasta if you are gluten-intolerant. Pasta is considered to be one of the foods most heavily laden with pesticide residues!

5. Limit yourself to 1 serving of sprouted grains/day

How to bring out the hidden health benefits of garlic Why chopping garlic is important:

The latest scientific research tells us that slicing, chopping, mincing, or pressing garlic before cooking will enhance its health-promoting benefits. A sulfur-based compound called alliin and an enzyme called alliinase are separated in the garlic’s cell structure when it is whole. Cutting garlic ruptures the cells and releases these elements, allowing them to come in contact and form a powerful new compound called allicin, which not only adds to the number of garlic’s health-promoting benefits but is also the culprit behind its pungent aroma and gives garlic its bite.

By chopping garlic more finely, more allicin may be produced. Pressing garlic or mincing it into a smooth paste will give you the strongest flavor and may also result in an increased amount of allicin. So, the next time you chop, mince, or press your garlic, you will know that the more pungent the smell, the better it probably is for your health.

Why you should let garlic sit for 5-10 minutes:

To get the most health benefits from garlic, let it sit for a minimum of 5 minutes, optimally 10 minutes, after cutting and before eating or cooking. Waiting 5-10 minutes allows the health-promoting allicin to form. If you do not let it sit, allicin is never formed, so it is worth the wait.

How cooking affects the nutrients in garlic:

Heating garlic without letting it sit has been found to deactivate the enzyme that is responsible for the formation of allicin. However, if you have allowed your garlic to sit for 5-10 minutes, you can cook it on low or medium heat for a short period of time (up to 15 minutes) without destroying the allicin. This is because letting it sit not only ensures the maximum synthesis of the allicin, but also makes it more stable and resistant to the heat of cooking.

Research on garlic reinforces the validity of this practice. When crushed garlic was heated, its ability to inhibit cancer development in animals was blocked; yet, when the researchers allowed the crushed garlic to sit for 10 minutes before heating, its anticancer activity was preserved.

Cooking for:

5-15 minutes: minimal loss of nutrients

15-30 minutes: moderate loss of nutrients 45+ minutes: substantial loss of nutrients

Taken from: The World’s Healthiest Foods by George Mateljan

Don't Forget the Spices!

You already know that spices can add some incredible taste sensations to your food – but did you also know that many spices have significant health benefits? In fact, many herbs and spices have been used for natural healing for thousands of years, and are still used today in place of medications that may cause unwanted or adverse side effects. And…they are fat-free and extremely low in calories!

Some herbs and spices better known for their healthy properties include:

• Cinnamon – Helps stop the growth of bacteria and fungi in the body and may help to increase brain function. It is also reduces blood sugar levels in diabetics and helps to lower cholesterol. As for antioxidants that help fight disease, cinnamon ranks at the top as an antioxidant source.

• Parsley – Known for its cancer-fighting properties, parsley is also rich in antioxidants and heart healthy vitamin C and beta-carotene.

• Ginger – Great for digestive health, ginger is used to calm motion sickness and stomach upsets associated with pregnancy. Ginger is another spice with antioxidant properties.

• Turmeric – The spice that gives the yellow color to mustard, turmeric is also loaded with antioxidants and it may help to guard against cancer and the inflammation that contributes to joint problems and Alzheimer’s.

• Oregano – Armed with powerful antibacterial compounds, oregano helps fight infection and, when eaten fresh, has more antioxidant properties, per gram, than apples, blueberries, oranges, and potatoes!

+ Checkout the handout on Garlic!

Many spices have been around for centuries and were used for all types of medicinal purposes long before the first pharmacy ever appeared on the scene. Maybe our ancient ancestors were wiser than we give them credit for!

Get your chocolate fix...the healthy way

Chocolate Fat Bombs Chocolate fat bombs help you at the beginning when you really have some serious sweet carb cravings. These will help stop you reaching for the high sugar candy and keep you fuller for longer.

~½ cup coconut oil (organic/virgin/unrefined)

¼-1/3 cup nut butter (organic if peanut butter- but almond is preferred)

1/3 cup unsweetened cocoa powder

Stevia to your taste (I use about a pinch or two, or 4-5 drops)

Make it fancy: add walnuts, sea salt, unsweetened coconut flakes

1. Warm the coconut oil and nut butter until melted. 2. Add all the other ingredients (except the walnuts) and allow to cool

slightly so the ingredients don't settle and sink to the bottom of the fat bomb.

3. Pour into ice cube trays, top with nuts or flakes, and freeze until set. 4. Once set, pop them out and store them in an airtight container in the

fridge. They will melt otherwise.

Perfect for those sugar cravings, or as a snack. It can even be your breakfast! If you like a darker chocolate, feel free to add more cocoa powder. Or the opposite if you prefer more of a milk chocolate.

Keep in mind these range about 100-120 calories each with ~12 grams of healthy fats. Usually just one or two is needed to set aside those cravings.

PUDDING PERSON? TRY THIS OUT FOR A HEALTHY OMEGA 3 AND PROTEIN BOOST! DESCRIPTION My favorite chia seed pudding recipe with just the right ratio and ingredients for ultra creamy texture – for dessert, breakfast, or a make ahead snack!

INGREDIENTS • 1 cup (240g) full-fat coconut milk • 1 cup (220g) almond milk (*) • Stevia to taste • Pinch of sea salt • Optional: 2 scoops protein powder (or collagen peptides) • 1/2 cup chia seeds • For vanilla: 1 tsp vanilla extract • For chocolate 2 tbsp cacao powder ((a little extra salt doesn’t hurt!)) • For matcha: 1 tsp matcha powder

INSTRUCTIONS • In a blender combine the coconut milk, almond milk, stevia salt, and optional protein powder/collagen.

Blend until combined. • Add the vanilla, cacao, or matcha powder. Blend to combine. • Add the chia seeds and pulse them in. Pulse briefly every 1-2 minutes until the pudding starts to thicken

and the seeds remain evenly distributed as opposed to settling to the bottom. 3-4 pulses is usually enough.

• Transfer to a jar and refrigerate overnight (or at least 4 hours). • Serve with toppings of choice and enjoy!

How to Keep up with the Latest Health Information

As bad a reputation as the Internet has gotten (and deserved) in some cases, it’s also the most likely place to find the best, most current information on health and nutrition. So, I‘m going to recommend two websites for you to follow at the outset to help you avoid riding off on your horse in a dozen directions or feeling that the top of your head might pop off from information overload and conflicting viewpoints. Of course, these websites are certainly not the only sources of information on wellness, but they are wonderful places to start. You’ll

be able to retain your sanity as you gain a foothold. With time, you‘ll find yourself in a better position to spread your wings as you learn more about wellness practice and follow your educated hunches about what might be right for you and what might not. These websites are:

www.mercola.com - This is one of the Web’s most visited and trusted health and wellness information sites. It‘s run by Dr. Joseph Mercola, a doctor of osteopathy (DO), who has full medical training. However, in the early years of his practice, he concluded that wellness practice offers more health than the practice of conventional medicine. He has a passion not only for myth busting, but also for breaking the existing medical and drug establishment’s perilous and self-serving holds in this country. His site is always at the leading edge of health discoveries and other interesting revelations, as is his free e-newsletter. Sure, he has his own slant toward helping the health-seeking public get out from under the thumb of wellness ignorance, but so what? Everybody has a slant, even those who claim immaculate objectivity. The information on the Mercola site is there for our benefit, if we want to practice wellness. And, though controversial in some circles, it’s proven time and again to be generally good information.

www.WellnessResources.com/leptin - An excellent place to do your leptin research.

Mastering Leptin, Byron Richards.

The Next Step Up: Intermittent Fasting By Dr. Mercola

Is it a good idea to "starve" yourself just a little bit each day, or a couple of days a week? Mounting evidence indicates that yes, intermittent fasting (IF) could have a very beneficial impact on your health and longevity.

I believe it's one of the most powerful interventions out there if you're struggling with your weight and related health issues. One of the primary reasons for this is because it helps shift your body from burning sugar/carbs to burning fat as its primary fuel.

As discussed in the featured article,1 intermittent fasting is not about binge eating followed by starvation, or any other extreme form of dieting. Rather what we're talking about here involves timing your meals to allow for regular periods of fasting.

I prefer daily intermittent fasting, but you could also fast a couple of days a week if you prefer, or every other day. There are many different variations.

To be effective, in the case of daily intermittent fasting, the length of your fast must be at least 16 hours. This means eating only between the hours of 11am until 7pm, as an example. Essentially, this equates to simply skipping breakfast, and making lunch your first meal of the day instead.

You can restrict it even further — down to six, four, or even two hours if you want, but you can still reap many of these rewards by limiting your eating to an eight-hour window each day. This is because it takes about six to eight hours for your body to metabolize your glycogen stores; after that you start to shift to burning fat. However, if you are replenishing your glycogen by eating every eight hours (or sooner), you make it far more difficult for your body to use your fat stores as fuel.

Intermittent Fasting — More a Lifestyle Than a Diet I have been experimenting with different types of scheduled eating for the past two years and currently restrict my eating to a 6- to 7-hour window each day. While you're not required to restrict the amount of food you eat when on this type of daily scheduled eating plan, I would caution against versions of intermittent fasting that gives you free reign to eat all the junk food you want when not fasting, as this seems awfully counterproductive.

Also, according to research published in 2010,2 intermittent fasting with compensatory overeating did not improve survival rates nor delay prostate tumor growth in mice. Essentially, by gorging on non-fasting days, the health benefits of fasting can easily be lost. If so, then what's the point?

I view intermittent fasting as a lifestyle, not a diet, and that includes making healthy food choices whenever you do eat. Also, proper nutrition becomes even more important when fasting, so you really want to address your food choices before you try fasting.

This includes minimizing carbs and replacing them with healthful fats, like coconut oil, olive oil, olives, butter, eggs, avocados, and nuts. It typically takes several weeks to shift to fat burning mode, but once you do, your cravings for unhealthy foods and carbs will automatically disappear. This is because you're now actually able to burn your stored fat and don't have to rely on new fast-burning carbs for fuel. Unfortunately, despite mounting evidence, many health practitioners are still reluctant to prescribe fasting to their patients. According to Brad Pilon, author of Eat Stop Eat:3

"Health care practitioners across the board are so afraid to recommend eating less because of the stigma involved in that recommendation, but we are more than happy to recommend that someone start going to the gym. If all I said was you need to get to the gym and start eating healthier, no one would have a problem with it. When the message is not only should you eat less, you could probably go without eating for 24 hours once or twice a week, suddenly it's heresy."

The Health Benefits of Intermittent Fasting

Aside from removing your cravings for sugar and snack foods and turning you into an efficient fat-burning machine, thereby making it far easier to maintain a healthy body weight, modern science has confirmed there are many other good reasons to fast intermittently. For example, research presented at the 2011 annual scientific sessions of the American College of Cardiology in New Orleans4 showed that fasting triggered a 1,300 percent rise of human growth hormone (HGH) in women, and an astounding 2,000 percent in men.

HGH, human growth hormone, commonly referred to as "the fitness hormone," plays an important role in maintaining health, fitness and longevity, including promotion of muscle growth, and boosting fat loss by revving up your metabolism. The fact that it helps build muscle while simultaneously promoting fat loss explains why HGH helps you lose weight without sacrificing muscle mass, and why even athletes can benefit from the practice (as long as they don't overtrain and are careful about their nutrition). The only other thing that can compete in terms of dramatically boosting HGH levels is high-intensity interval training. Other health benefits of intermittent fasting include:

Normalizing your insulin and leptin sensitivity, which is key for optimal

health

Improving biomarkers of disease

Normalizing ghrelin levels, also known as "the hunger hormone"

Reducing inflammation and lessening free radical damage

Lowering triglyceride levels Preserving memory functioning and learning

Intermittent Fasting Is as Good or Better Than Continuous Calorie Restriction According to Dr. Stephen Freedland, associate professor of urology and pathology at the Duke University Medical Center, "undernutrition without malnutrition" is the only experimental approach that consistently improves survival in animals with cancer, as well as extends lifespan overall by as much as 30 percent.5 Interestingly enough, intermittent fasting appears to provide nearly identical health benefits without being as difficult to implement and maintain. It's easier for most people to simply restrict their eating to a narrow window of time each day, opposed to dramatically decreasing their overall daily calorie intake.

Mark Mattson, senior investigator for the National Institute on Aging, which is part of the US National Institutes of Health (NIH), has researched the health benefits of intermittent fasting, as well as the benefits of calorie restriction. According to Mattson,6 there are several theories to explain why fasting works:

"The one that we've studied a lot, and designed experiments to test, is the hypothesis that during the fasting period, cells are under a mild stress, and they respond to the stress adaptively by enhancing their ability to cope with stress and, maybe, to resist disease... There is considerable similarity between how cells respond to the stress of exercise and how cells respond to intermittent fasting."

In one of his studies,7 overweight adults with moderate asthma lost eight percent of their body weight by cutting their calorie intake by 80 percent on alternate days for eight weeks. Markers of oxidative stress and inflammation also decreased, and asthma-related symptoms improved, along with several quality-of-life indicators.

More recently, Mattson and colleagues compared the effectiveness of intermittent fasting against continuous calorie restriction for weight loss, insulin sensitivity and other metabolic disease risk markers. The study, published in the International Journal of Obesity in 2011,8 found that intermittent fasting was as effective as continuous calorie restriction for improving all of these issues, and slightly better for reducing insulin resistance. According to the authors:

"Both groups experienced comparable reductions in leptin, free androgen index, high-sensitivity C-reactive protein, total and LDL cholesterol, triglycerides, blood pressure and increases in sex hormone binding globulin, IGF binding proteins 1 and 2. Reductions in fasting insulin and insulin resistance were modest in both groups, but greater with IER [intermittent fasting] than with CER [continuous energy restriction]."

How Intermittent Fasting Benefits Your Brain Your brain can also benefit from intermittent fasting. As reported in the featured article:

"Mattson has also researched the protective benefits of fasting to neurons. If you don't eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory

and learning functionality, says Mattson, as well as slow disease processes in the brain."

Besides releasing ketones as a byproduct of burning fat, intermittent fasting also affects brain function by boosting production of a protein called brain-derived neurotrophic factor (BDNF). Mattson's research suggests that fasting every other day (restricting your meal on fasting days to about 600 calories), tends to boost BDNF by anywhere from 50 to 400 percent,9 depending on the brain region. BDNF activates brain stem cells to convert into new neurons, and triggers numerous other chemicals that promote neural health. This protein also protects your brain cells from changes associated with Alzheimer's and Parkinson's disease.

BDNF also expresses itself in the neuro-muscular system where it protects neuro-motors from degradation. (The neuromotor is the most critical element in your muscle. Without the neuromotor, your muscle is like an engine without ignition. Neuro-motor degradation is part of the process that explains age-related muscle atrophy.) So BDNF is actively involved in both your muscles and your brain, and this cross-connection, if you will, appears to be a major part of the explanation for why a physical workout can have such a beneficial impact on your brain tissue — and why the combination of intermittent fasting with high intensity exercise appears to be a particularly potent combination.

Give Intermittent Fasting a Try If you're ready to give intermittent fasting a try, consider skipping breakfast, make sure you stop eating and drinking anything but water three hours before you go to sleep, and restrict your eating to an 8-hour (or less) time frame every day. In the 6-8 hours that you do eat, have healthy protein, minimize your carbs like pasta, bread, and potatoes and exchange them for healthful fats like butter, eggs, avocado, coconut oil, olive oil and nuts — essentially the very fats the media and "experts" tell you to avoid.

This will help shift you from carb burning to fat burning mode. Once your body has made this shift, it is nothing short of magical as your cravings for sweets, and food in general, rapidly normalizes and your desire for sweets and junk food radically decreases if not disappears entirely.

Remember it takes a few weeks, and you have to do it gradually, but once you succeed and switch to fat burning mode, you'll be easily able to fast for 18 hours and not feel hungry. The "hunger" most people feel is actually cravings for sugar, and these will disappear, as if by magic, once you successfully shift over to burning fat instead.

Another phenomenal side effect/benefit that occurs is that you will radically improve the beneficial bacteria in your gut. Supporting healthy gut bacteria, which actually outnumber your cells 10 to one, is one of the most important things you can do to improve your immune system so you won't get sick, or get coughs, colds and flus. You will sleep better, have more energy, have increased mental clarity and concentrate

better. Essentially every aspect of your health will improve as your gut flora becomes balanced.

Based on my own phenomenal experience with intermittent fasting, I believe it's one of the most powerful ways to shift your body into fat burning mode and improve a wide variety of biomarkers for disease. The effects can be further magnified by exercising while in a fasted state.

Clearly, it's another powerful tool in your box to help you and your family take control of your health, and an excellent way to take your fitness to the next level.

How to gradually build to longer fasting periods & how many days/when to fast: Start with 2 days a week, then build gradually to every day.

Intermittent fasting for menstruating females: your hormones may be too sensitive for fasting every day. Listen to your body.

High Stress levels: listen to your body- fasting may add too much stress if you’re already in a stressed state.

Intermittent fasting in concurrence with exercise (+HIIT combo): You may not be able to fast on days where you have a harder workout. Listen to your body.

Dietary Transitions Continued

Weeks 7 and 8: Continue all transitions as previously assigned plus:

• Eliminate all wheat* and dairy* from your diet

*this includes pasta, bread, crackers, baked goods, etc. Anything that is made from any derivative of wheat, even if it's whole grain. Look for products that are gluten free (this usually means they are wheat free!) But watch out- many gluten free foods are highly processed and

will contain ingredients we have asked you to previously avoid.

*Dairy products that are permissible (if you have a tolerance to them) are sheep or goat-based dairy products. Alternative milks: almond or coconut milk (avoid carageenan in the

ingredients list, and ONLY buy the unsweetened versions).

*remember, eggs are NOT dairy. You can still have eggs.

Homework for Detox Class Read Spring Cleaning: A Guide to Detoxification

Spring Cleaning: A Guide to Detoxification

By Dr. Jarom Ipson, NMD

There are two major ways I use a medical detox in practice. Treating the underlying cause or critical component of chronic disease (ie: toxin build up). Or prevention of disease by periodic detoxing for health maintenance (kind of like an oil change). For this reason we are focusing our articles this month on detoxification. Chances are you are doing some spring cleaning for you home and now you can do the same for your body. Your liver is constantly working to cleanse your body. But unfortunately in the world we live in it is hard for our body to keep up with amount of toxins we are exposed to on a daily basis. We also need to make sure that the exit pathways are functioning properly as well.

It seems pretty simple you just need to make sure more toxins are going out through your colon, kidneys, lungs and skin than are coming in through your digestive system, lungs and skin. If you don’t whatever toxins don’t get eliminated end up getting stored in other parts of your body. One of the major ‘storage’ locations for toxins is fat cells, this is why normally when people do a detox or cleanse they also lose weight.

Cleansing or doing a detox is has recently become a trendy thing to do. The only problem with a quick magic cure all detox is they don’t support all the areas that are needed to have a healthy and complete detox. So the toxins don’t get eliminated like planned and you may not notice any benefit or difference at all.

8 Keys to a Proper Comprehensive Detox: 1. Nutrients to promote detox pathways

As you can see in the image above Step 1 and Step 2 of the detoxification pathway have a list of nutrients that are needed to make each step work. If there is not adequate amounts of these nutrients the toxin will not proceed through the detox pathway or even get eliminated. The major required nutrient for both step 1 and 2 is glutathione (which will be our topic next week). A proper detox supplement must have the needed nutrients to make the pathway flow but especially must have extra support for step 2 because without step 2 your liver will not be able to detox.

2. Limit new toxins coming in

This seems like a pretty obvious. If our systems are overloaded then for us to start removing the burden we must stop adding to it. A vital part of this is the foods that are allowed during the detox program. The preferred diet would be centered on organic foods. An often overlooked source of toxins is the actual detox supplements themselves. If what you are taking is bringing in more toxins you will not be able to detox properly. Only use supplements from companies that are 3rd party tested for purity and harmful contaminants.

3. Healthy elimination via digestive and urinary systems

If you are not able to perform step 3 of detoxification which is elimination the toxins will end up being reabsorbed and redistributed back to your cells. While doing a detox program you must be having at least 1

bowel movement per day (more is not a bad thing) and urinating frequently. Making sure your liver, digestive system and urinary system is ready for an upgraded detox is essential to having a successful detox.

4. Protein (hypoallergenic)

A healthy protein source is needed to rebuild and restore function to the cells and tissues that were damaged by the toxins. Giving your body all the building blocks (amino acids, vitamins, minerals, and other nutrients) is how you get healthier. If you are not rebuilding your cells stronger than you are becoming weaker overall. Especially during a detox it is best to use protein sources that don’t promote inflammation, which would be counterproductive. Usually a pea, rice or potato protein is the best fit.

5. Safely Stimulate All steps in the detoxification process.

The products used to stimulate detoxification must be used safely and be in the right dosages. Ensuring that all steps are properly supported is necessary. If the whole pathway isn’t supported the toxins won’t be eliminated and could potentially even make your health worse.

6. Digestive Enzymes

While taking the shake or any type of liquid nutrition taking digestive enzymes is a good idea. When you are drinking the shake the liquid passes through the stomach and intestines at a faster rate which lowers the amount of nutrients that are absorbed. Digestive enzymes help speed up the digestive process and provide a greater rate of absorption and also decrease in inflammation and any gas and bloating that may occur.

7. Diet rich in nutrients without causes of inflammation

A clean and healthy diet is a must for a comprehensive detoxification program. Combining the points from limiting toxins coming in and providing the building blocks mentioned with proteins. To rebuild and strengthen your cells and tissues you must give them building blocks to do so. You wouldn’t remodel your house by tearing it down and rebuilding it with lower quality products.

8. Probiotics

A healthy microbe balance is needed for a healthy digestive system and a healthy detox. There are around 100 trillion bacteria in our digestive systems and must be in balance. Probiotics work to promote that delicate balance. Probiotics alone have been shown to remove toxins (such as BPA) and prevents toxin recycling.

For March we are launching the STNM Detox, a 28-Day Comprehensive Detox Program. The STNM Detox includes the detox powder and supplements, as well as a food guide to follow during the program and weekly IM B12/lipo/detox injections. If you are wondering if you would benefit from doing the STNM Detox Program download and fill out our Detox assessment. If your scores are high you would benefit from our program.