Stubborn fat can be as little as 5 extra pounds of fat or as much as a few hundred pounds. Stubborn fat seems to just stick to your body and not budge no matter what you do. Most people feel discouraged after dieting, exercising and trying to do all the right things and still have that stubborn fat on the belly, hips, thighs, upper arms, love handles, back… it can be anywhere on your body and it’s different for different people.
The news and magazines promote going vegan, vegetarian, low carb, or Paleo, detoxing, eating more protein, less protein, avoid coconut oil, but eat butter, but only a certain kind… and eat organic food, and then organic doesn’t matter… How do we know what to believe!?
My science and medical background as a Pharm.D. leads me to be more analytical in nature, so when the confusion starts I re-look at the physiology of our bodies. In the case of diets and what we should eat if we’re wanting to lose excess bodyfat, I like to look at the facts of how our bodies work rather than follow the latest fad or simply what worked for someone else. While I’ve found there are no shortcuts to a healthy and lean body, you can make it less terrible, more efficient, and more effective by addressing specific reasons your body holds on to excess fat.
The first step is to address high insulin
Most people in this country are walking around with a high fasting insulin level and don’t know it.
High insulin tells your body to store fat… almost without regard to how little you eat or how much you exercise. If your insulin level is high, your efforts for fat loss will be in vain… causing disappointment and giving up.
You don’t have to be diabetic to have a high insulin level. In fact, a high insulin level will appear at least 10 years before diabetes is discovered. Knowing your insulin level now (and reducing it) can help you completely prevent getting diabetes in the future.
Get Your Level Measured
To know your insulin level, you’ll get your fasting insulin blood level done at your doctor’s office or order it yourself at Life Extension (lifeextension.com) or other online lab ordering businesses. It’s about $30-$40. If you order online, they send you a form to take to your local blood drawing organization such as LabCorp. Be sure it’s a fasting insulin and not blood sugar or hemoglobin A1C.
To have efficient body fat loss your fasting insulin level should be 2-5 mIU/L. The lab normals will indicate 25 is a good level, but that’s an outdated number. Those lab values should be updated to help us all improve our health. A level above 5 will make it difficult for body fat loss. The 2-5 level was chosen as ideal from looking at healthier populations of people. The lab normals in the United States are from average Americans.
What to Do With Your Results
Many people are thrilled to find a reason why they’ve been unsuccessful at losing bodyfat. It’s not to say that this is the only point. But it’s the first point that should be addressed.
If your level is 2-5 and you still have issues with stubborn fat loss, we have more steps to address. We’ll just tick one off at a time.
If your level is above 5, start right away eating foods that do not raise insulin levels. It’s simple… but easier said than done depending on what your diet is like now. In general, this means eating protein (eggs, meat, fish, protein shakes) in moderate amounts (no! don’t overdo protein), tons of non-starchy vegetables (think 6-9 cups/day), and plenty of good fats (olive oil, pasture butter, coconut oil, avocado, MCT oil).
Time saving tricks and learning to make food taste amazing is what makes this type of eating completely doable for longer periods of time. When you’re faced with a decision whether or not a food will be good for you…. ask yourself if it will raise your insulin level. If the answer is “yes’… that food will not help you while you have this goal of reducing your insulin level.
Once your insulin level is 5 or below, start to add back in fruit and starchy veggies. It’s important to know that food choices are determined based on what you are trying to accomplish….
Short term pleasure?
Decreasing insulin level?
Cancer prevention or treatment?
Keep in mind always that your choices of food give you specific results.
Get more useful information on how to lose excess bodyfat but also on how to have a healthier body that supports clear thinking, high energy levels and high performance.
These delicious little bears will surely please the kids in your life… but don’t tell them they’re good for you too.
The magic ingredient is the gelatin. Be sure to use the Great Lakes brand of gelatin as it’s made from clean, grass fed beef without pesticides, GMOs and antibiotics.Stay away from the grocery store versions of gelatin.
Gelatin, or collagen protein, is rich in the amino acids glycine and proline which help your body wherever you need collagen. It helps to improve skin, hair and nails, but also bones and even joints. Did you know your bones are made mostly of collagen?
The amino acids in the gelatin also have an anti-inflammatory effect…. one reason people feel joint relief. In fact, increasing collagen in your bones, skin, hair and nails takes awhile, so you’ll need to stick with a good gelatin regimen for 6 months or more to reap those benefits. The improvements in joint pain comes from the anti-inflammatory effect seen earlier.
Gelatin is easily absorbed and used by the body. In fact, it even helps in healing leaky gut and other digestive issues.
One more important aspect of gelatin is it’s stress relieving effect. The amino acid glycine acts a bit as a calming neurotransmitter, somewhat like GABA. What more could you ask for? Smooth, beautiful skin, thick hair, strong nails, great sleep, lower stress, no more digestive distress, and strong bones and joints!
To get the most benefit, take a TBSP of gelatin mixed in water, a shake, or other liquid a few times a day. Take before bed for better sleep.
In between, eat the Gummy Bears!
1c pure cranberry juice, no sugar added
1/4 c lime juice
1/4 c lemon juice (or more lime juice)
1/2 c water
6-8 packets NuStevia NoCarbs Blend
1/3 c Great Lakes Beef Powdered Gelatin (orange canister)
Silicon gelatin mold or glass baking dish
Place your mold on a tray/pan so it will be easy to transport to the fridge when ready. Clear out a space in the fridge.
Add juices and water to a saucepan and turn heat to low.
Stir in stevia. Taste juice mix to see if it’s as sweet as you’d like. Add more stevia if you’d like your gummies sweeter.
Slowly sprinkle gelatin into the juice mix, whisking with a fork or hand whisk the whole time. If you get lumps, just keep whisking until they dissolve.
If your saucepan doesn’t have a pour spout, it’s best to transfer the mixture to something that pours easily. I use a glass Pyrex 2c measuring cup.
Pour the mixture into the molds (or a glass dish), transfer to the fridge, and allow to cool for at least 2 hours. Once the gummies are solid, pop them out of the mold and store in an airtight container in the fridge.
You can find a variety of molds online or at craft or baking stores. For the most fun, choose a variety of shapes and sizes!
Is coffee healthy or not? It’s not a simple answer. It depends on
The coffee you choose
How your body responds to coffee
How much coffee you drink
How you drink your coffee (Venti, Half-Soy, Nonfat, Decaf, Organic, Caramel Chocolate Brownie, Vanilla, Double-Shot Gingerbread Frappuccino, Extra Hot With No Foam, Extra Whipped Cream?)
Coffee isn’t for everyone
Reasons to not drink coffee:
You don’t respond well to coffee or caffeine
Overstimulation of the adrenal glands
Health Benefits of Coffee:
Has more antioxidants than most any other food
Smelling the aroma of coffee lowers stress levels
Helps prevent and retard the advancement of non-alcoholic fatty liver disease which affects about 20% of the US population and is increasing.
Can reduce depression (increased neurotransmitters?)
Can reduce chance of getting skin cancer (antioxidants?)
Increases athletic performance
Decreases risk for type II diabetes
Can delay onset of Alzheimers
Less likely to have Parkinsons, Alzheimers and dementia
Protective against liver and colorectal cancer
May increase blood pressure at first, but with regular use blood pressure returns to baseline
No evidence that coffee drinking increases risk of heart disease
Coffee drinking is associated with lower (20%) incidence of stroke and lower overall death rates
If you drink coffee and you feel bad, nervous, jittery, can’t sleep, get acid stomach or any other bad effects, coffee may not be for you. If you’re using coffee just to make it through the day, that’s not a good sign. If you’re drinking, say, 8 or more cups per day, it may be a sign of too much.
If you don’t get negative effects, coffee has numerous health benefits, as long as you choose a good, clean, organic coffee and drink it either black or with healthy additives.
Our studio promotes a special coffee fused with ganoderma. The acidity of the coffee is reduced as ganoderma is one of the most alkaline substances available.People who have trouble with the acid stomach can easily drink the ganoderma coffee with comfort.
The ganoderma enhances immunity and is a helpful substance against some types of cancer. Ganoderma decreases inflammation through a well researched mechanism of blocking the induced, harmful nitric oxide produced by macrophages (immune cells). This type of nitric oxide is inflammatory to the arterial wall. The ganoderma blocks this inflammatory action.
Ganoderma is an adaptogen which means it can be calming if the body needs calming. The result is people who normally get jittery from coffee don’t get that effect when it’s combined with ganoderma.
People often comment they feel a longer lasting, smooth energy from coffee with ganoderma. They don’t experience the dramatic rise in energy followed by a drop.
If you use ganoderma, be sure it’s organic and be sure it’s 3rd party tested to assure you are getting what the label says.
10 Ways to Make Your Coffee Healthy:
Choose coffee with no pesticides, organic is best
Add cinnamon and/or organic cocoa powder
Add Chocolate or Espresso Dynamic Greens
Add stevia if you want sweetness
Add coconut milk to make creamy
Or drink black
Avoid any sugars/syrups including natural sugars, fake creamers, milk, sweetened almond milk, GMO soy milk
If you choose decaf, get one that uses a non-chemical based method of decaffeination. The “Swiss Water Process” is a patented method that does not use chemicals. Most decaf coffees are chemically decaffeinated, even if it says “Naturally Decaffeinated” right on the container.
If you use coffee filters, use unbleached filters. The white ones are bleached with chlorine which ends up in your coffee.
Don’t overdo coffee drinking. Keep it moderate.
Something Special for March 2014!
It’s a Healthy Coffee Challenge for the month of March 2014. Anyone can participate… you don’t need to go to classes at the studio to join the challenge.
What is it?
Drink one cup of ganoderma coffee every day for one month and see how your health improves. For most people, you’ll simply substitute this healthy coffee for what you’re currently drinking. Watch for:
Better energy without jitters and crashes
Possible weight loss (yes, it could happen in only one month)
If you get reflux from other coffee you’ll see this lessen or disappear
Improved ADHD symptoms (in kids too with the hot chocolate)
Tell us what you experience with the coffee. Get the ganoderma coffee at the studio or contact us at 612.866 0832 and we’ll send you a box.
Did you know you have more microbial cells than human cells in your body?
Yes! You are made of mostly bacteria, yeasts and other organisms! And that’s not just a little bit more! You have over a hundred trillion organisms in your gut!
Recent research shows us that our bodies are made of 90% microbes and only 10% human cells!
Our human cells are much larger than the microbial cells, so our mass is mostly human. We look like people and not like bugs!
Think of it …… if 90% of our cells are microbial, shouldn’t we be ptting lots of attention on those cells when working on improving our health?
The answer is yes. That 90% of DNA and cell mass in your body is alive and active and doing something to the remaining 10% of your human cells. The question is…. Is it doing something good or bad to your human cells?
The answer lies in which types of bacteria and micro-organisms you have, and in what percentages.
You’ll find most of these bacteria and micro-organisms in your large intestine. They also live in your small intestine, but to a lesser extent.
You should have about 4 pounds of bacteria and yeasts, which is about the size and weight of a brick.
Many people have an overgrowth of bad bacteria and yeasts, contributing to numerous health problems.
What kind of problems would you have if you have imbalanced gut flora?
Low energy can happen from yeast or candida overgrowth. You feel excessively tired, and even foggy with your thinking.
Cravings. Yes, lots of sugar and carb cravings because those unhealthy bacteria and organisms prefer sugar to eat. If you cut back on carbs and sugar, your body protests with cravings because the bad gut bacteria and yeasts are not getting their sugar fix. The cravings feel like you cannot control them.
Depression and anxiety due to the lack of B vitamins and feel good neurotransmitters. Did you know your good bacteria make B vitamins and that neurotransmitters are made right in your gut when you have plenty of good bacteria?
Osteoporosis and bone density problems and possible heart disease. Your good bacteria make vitamin K2 which is responsible for helping the calcium you eat or take as supplements get deposited into bone and not deposited into your arteries.
Irritable bowel syndrome where you alternate between constipation and diarrhea.
Chrohn’s disease and other inflammatory bowel conditions
Vaginal yeast infections
Excema, rashes and other skin problems
Leaky gut which leads to food sensitivities and can eventually lead to auto-immune disease such as rheumatoid arthritis, lupus, sjogrens syndrome, fibromyalgia and more.
You are more prone to colds, flu and other viruses. Because of leaky gut, your immune system is already compromised, making you vulnerable to catch colds.
Autism has been shown to improve or even disappear when gut bacteria are optimized.
Any condition affecting thinking, including alzheimers and dementia…. Any issue with your brain and your nervous system is affected by the status of your gut bacteria.
How did the bacteria get imbalanced?
Eating too much sugar, which feeds the bad bacteria and helps to grow yeast.
Taking antibiotics. Could even happen with one course of antibiotics. But if you’ve been taking antibiotics for years, it’s a given you have poor gut health.
Getting food poisoning
Environmental toxins hamper the ability of your good bacteria to grow and divide at the rate they should be dividing.
How does imbalanced gut flora can cause trouble like depression and anxiety?
Did you know the gut has been commonly called “The Second Brain”. Interestingly, the gut and brain originated from the same embryonic tissue. As the embryo grows, the brain and the gut differentiate into different tissues, but they started as the same cell and tissue type!
As the gut differentiated itself from the brain, it developed its own own nervous system. Researchers found that if you sever the nerves running from the brain to the gut, the gut still works. You still have peristalsis and you still digest and process food. That nervous system is called the “enteric nervous system”.
In the case of the gut, the nerve cells there tell your intestine to contract, so you can poop. They also tell it to relax, so you don’t poop.
Another reason the gut is called the second brain is because it makes about 95% of your neurotransmitters. And what exactly is a neurotransmitter?
Examples of neurotransmitters would be serotonin and dopamine. Your beneficial gut bacteria actually make these neurotransmitters. Most are even stored in the gut, and about 5% travel to and work in the brain, connect to brain receptors, and make you feel good!
When you feel depressed, you have a lack of neurotransmitters, especially serotonin. When you lack serotonin, most people get cravings to eat carbs. Carbs and sugar makes you feel better because they bind to the same areas in your brain and create a serotonin or dopamine output, and you feel better.
This is an issue for many, many people. Realize that you are reaching for the sugar to feel better, and there is nothing wrong with feeling better.
However, it will be more beneficial for you if you address the underlying problem of a lack of serotonin or dopamine…understanding now that the lack of serotonin or dopamine can come from imbalanced gut bacteria.
The link between your gut health and your brain should help explain the link between disorders such as ADHD, autism, depression, anxiety, and imbalanced gut flora.
For example, gluten intolerance is frequently a feature of autism, and many autistic children will improve when following a gluten-free diet.
Another example would be someone’s depression clearing up after they improved their gut microbial balance.
What do we do to address the problem of imbalance gut flora?
The best way to proceed with improving your gut flora is a comprehensive plan of action including fermented and cultured foods possibly in combination with pro-biotic supplements.
The entire key here is to choose foods and supplements that have the type of bacteria that make it through your stomach alive, adhere to your intestinal wall AND proliferate.
Before we get into specifics about how to populate your gut with good organisms, let’s divert a bit and speak about the power of your thoughts on your gut micro-organisms.
Researchers have found that the mental and emotional influences or perceptions of the environment and belief systems can literally change our DNA. This falls under the category or study of “epigenetics”.
What is “epigenetics”?
You know you have your own DNA, your own genetic code you are born with. That does not change. It’s yours forever. However, there is something called an “epigenome” which sits “above” the genome itself…. epi means above.
The fascinating part of this is that you can change your epigenome. You can do things in your life that will turn various genes on and off.
This is amazing news because it means that even if you were born with a particular gene for a disease, your lifestyle choices can actually turn that gene off and you won’t get the disease.
Just because you have the genetic code does not mean that gene will turn on and express itself.
Eating foods rich in phytonutrients is one of the best ways to turn off bad genes.
Eating processed foods, sugar and damaged fats all turn on the bad genes.
Believe it or not, researchers have found that even the thoughts you think change your epigenome. They’ve found that your thoughts are even more powerful than other lifestyle elements at turning genes on an off.
Thinking bad thoughts is harmful for your epigenome.
Thinking good thoughts is highly beneficial for your epigenome!
Researchers have found that certain types of microbes will proliferate based on the stress and emotional state of the individual.
Think happy thoughts… grow happy bugs. Think unhappy thoughts… grow a different set of bugs.
Sounds impossible right? But remember that there are 100 trillion microbes in the gut and 100 million neurons embedded in the gut wall. The gut, remember, is called the second brain and will continue to function even when its neurons are severed from the brain. So we probably shouldn’t underestimate the power of our bugs.
OK, So our first step to a gut with good flora is thinking good, positive thoughts.
Let’s attempt to populate the gut with bacteria and yeasts that have good probability of making it safely through the stomach acid, the liver bile and the pancreatic enzymes alive. We also need the organisms to adhere to the intestinal wall AND we need the organisms to proliferate.
Speaking of ability to proliferate, it’s interesting to note that your healthy, good bacteria have the ability to replicate extremely quickly. Many can reproduce up to 1 million times in eight hours.
However, even though the good bacteria have this great ability to replicate quickly, researchers have found that they do not grow this quickly when toxins, chemicals, sugar and processed foods are in the gut.
Previous studies have confirmed that what you eat alters the composition of your gut flora. Eating a high-vegetable, fiber-based diet produces a profoundly different composition of gut flora than a more typical diet high in carbs, processed foods and damaged fats.
So before even considering populating your gut with beneficial bacteria, you must clean up your diet. You can see it would not be helpful to take probiotics along with sugar and processed foods because they would have a very difficult time proliferating in that environment.
What do we do? How do we fix this problem?
The first is to start eating a variety of fermented and cultured foods. This would include unpasteurized fermented vegetables and cultured kefir. Tempeh, kimchee and natto would be included here.
Yogurt is actually not on the top of our list. We recommend non-dairy sources unless you have access to organic, raw goat or cows milk. However, unpasteurized, cultured organic cream could be a good option.
Make your own fermented vegetables. Watch the video on this bog to learn how. It’s something everyone can do inexpensively and quickly.
If you want to purchase a product, look for Tula’s CocoKefir. In Minneapolis we can find it in the local coops. They do distribute nationally and you could also order it online. Tula’s CocoKefir is fermented coconut water. You can also make this yourself, but it’s a lot of work, and not cheap to make yourself!
Beware of buying any kefir or other product with added fruit and sugar. You also don’t want a pasteurized product. The enzymes and most all the bacteria are dead. That’s one benefit of making your own. You choose the bacteria you put in and you know it’s alive.
Eat a variety of fermented foods to maximize the variety of organisms you’re getting.
Fermented veggies are a great source of vitamin K2 if you ferment your own using the starter culture with the right bacteria and yeast. When the right culture is used, a serving of 2-3 ounces of veggies has about 10 trillion beneficial bacteria, but also has about 500 mcg of vitamin K2. Vitamin K2 is critical for assuring your calcium gets deposited into your bones and not your arteries.
You will want to look for certain strains of bacteria and yeast in the culture starter you choose for your fermented foods or in the probiotic supplements you choose to take.
Look for Lactobacillus plantarum. It’sa bacteria shown to safely transit the GI tract and adhere to the intestinal wall. Lactobacillus plantarum is found in the special culture we use to make the fermented vegetables. It’s a product by Body Ecology. You can purchase it at the studio or find it online at www.bodyecology.com.
Bifido lactis survives the GI tract and also adheres to the gut wall. The whole name is Bifidobacterium lactis or (HN019). We have this bacteria in a product called UltraFlora Spectrum by Metagenics at the studio.
Look for Saccaromyces boullardii, which is actually a yeast. It’s has been shown to restore and maintain healthy gut ecology in both the small and large intestines. It helps kill and eliminate the bad bacteria and yeast but it also helps supports the growth of restoration of the healthy organisms. We don’t see this yeast listed in the organisms of the fermented foods we eat. Instead we recommend a special pro-biotic capsule that contains S. boullardi. It’s called Ultra Flora Acute Care by Metagenics. This product is especially helpful if you get food poisoning or have acute gi distress. We also have it I another product called UltraFlora Spectrum. This would be more of an ongoing pro-biotic you would take.
Arabinogalactin is a different sort of substance. It’s a soluble fiber that supports the growth of a healthy and diverse gut flora. It’s actually a pre-biotic. It’s not an organism itself. It’s something that supports the probiotics to grow. We have arabinogalactan here at the studio in a product called Immune Plus by Wellness Resources.
In addition to adding the fermented and cultured foods to your diet, you’ll need to avoid certain things as well.
For instance, foods to avoid include not only sugar and processed foods, but genetically engineered foods especially corn and soy which are the most harmful to your good bacteria. These foods are engineered to act on bacteria and microorganisms. Remember that you are 90% bug. You don’t want to ingest foods that attack your own bacteria.
Your beneficial gut bacteria can be harmed by chlorine and fluoride, so filter your water and avoid fluoride.
Antibiotics kill your gut bacteria. Only take if absolutely necessary.
Antibacterial soaps kill your good bacteria along with the bad. Avoid them. After years of anti-bacterial assault and our war on bacteria, many of the 10,000 possible strains of good bugs that can should be in our bodies creating health simply do not exist anymore.
Now, go and start your batch of fermented veggies!
Sole is a supersaturated solution of Himalayan Crystal salt. It’s easy to make and can make a dramatic difference in your energy level, health and hydration level.
Benefits of daily sole:
Can help you feel more healthy, energized and thinking clearly
Increases intracellular water, helping you to truly hydrate your body
Brings over 84 minerals into your body
Can help stabilize irregular heartbeats
Sole regulates blood pressure (it doesn’t cause high blood pressure)
Can help reduce excess cellular acidity, helping your entire body to work better and more efficiently (hormones and enzymes all work better without excess acidity).
Sole works by increasing the cellular hydroelectric energy (again, helping all body processes work better and more efficiently)
Sole helps the absorption of nutrients in the digestive tract
Helps the lungs clear mucous plugs and sticky phlegm, particularly in asthma and cystic fibrosis
Can help clear sinus congestion and can act as a natural antihistamine.
Helps prevent muscle cramping
Can help build strong bones (not brittle and weak)
Sole is vital to the communication and information processing between nerve cells.
Step 1: Place a handful of Himalayan Crystal Salt stones in a glass jar that has a lid (not metal).
Fill the container with good quality, filtered, clean water, completely covering the crystals with water. Let sit overnight.
Step 2: If all the salt crystals have dissolved, add a few more salt crystals to the water. Your Original Himalayan Crystal Salt® Sole is ready when the water becomes fully saturated with salt and cannot hold any more.
The salt will no longer dissolve at this stage. There should always be salt crystals in the jar. As the sole gets used up, dump out the sole and rinse off the stones. Start over with a new batch. Remember, there should always be undissolved salt crystals on the bottom of the jar. This is your proof that the water is totally saturated with salt.
Step 3: Each morning, before eating or drinking anything, add one teaspoon of the Sole to a glass of clean, filtered water and drink. Your body will receive the energetic vibration pattern of the salt and hold it for 24 hours. Keep the container covered to prevent the water from evaporating. Salt is a natural anti-bacterial and natural fungicide. It simply cannot spoil or go bad.
You’re invited to tune into our new radio show called “Bodybalance Talk” starting tomorrow, Sept 13,
2013, 1pm CST on Voice America Health and Wellness.
These treats are chock full of healthy fats and oils which:
Satisfy cravings (fat turns on your satiety hormone)
Keep your blood sugar stable
Good fats get incorporated into cell membranes which helps your brain, nerves, skin…. all cells!
Help normalize blood fats and cholesterol (LDL, HDL, etc)
Help children and adolescents with their growing brains (improves ability to focus, concentrate and control behavior)
Help make hormones
…so many reasons to eat good fats. Be sure to eliminate inflammation-causing fats such as margarine, crisco, hydrogenated fats and trans fats found in corn and soybean oil. You’ll find unhealthy fats in most packaged, processed foods and most restaurant food.
When shopping, buy “pasture butter.” It means the cows have been eating grass (pasture) rather than corn. The fat in pasture butter is healthy. Anthing coming from a cow that was fed corn is inflammatory and unhealthy.
You’ll use stevia in this recipe. It’s not an artificial sweetener and it’s not a “natural sugar” like honey or agave. It’s an herb that grows as a green plant. Preliminary research shows it offers health benefits such as helping your cells become more insulin sensitive. We use it in our recipes because it does not raise blood sugar, does not feed “bad” bacteria in your gut and has shown no problems with consumption.
Diabetes and pre-diabetes is now so common in this country. Many many people are pre-diabetic and don’t know it. You can find out by having your insulin level checked. It should be between 2 and 5. High fasting insulin is the first sign of a blood sugar handling problem. Elevated fasting blood glucose is the last sign. You’ll want to find out before it’s progressed to that stage.
Eating the Thin Mints has helped numerous people kick the sugar (and carb) habit. If you’re nervous or hesitant about changing your diet (I know, you love that morning muffin!), make the Thin Mints and just start eating them. You may notice your interest in the sugar and high carb foods disappears. Eating the Thin Mints makes the transition seamless and painless.
You’ll look back and wonder why you didn’t do this earlier. The best part is you’ll notice your energy and moods level out. The lows disappear. You’ll also notice a lack of thinking and obsessing about food. Cravings disappear.
OK. So let’s do it:
1 cup Chocolate Warrior Blend*
1/2 cup unsweetened baking cocoa**
1/2 cup almond flour***
2 tsp vanilla extract****
1 1/2 tsp mint extract
1 tsp liquid NuStevia
3/4 cup pasture butter
2 Tbsp coconut oil
1 cup raw chopped pecans*****
Melt butter on low
Mix all ingredients (except nuts) in a bowl
Fold in pecans
Pour dough onto tray, flatten with hands about 1/4 inch thick Top Layer:
1/3 cup coconut oil
1 tsp vanilla extract
1/2 tsp liquid NuStevia
6 Tbsp unsweetened baking cocoa
Melt coconut oil in saucepan
Add vanilla, stevia, and cocoa into the coconut oil. Stir until combined
Pour mixture over bottom layer
Sprinkle cacao nibs, coconut flakes, chopped nuts or nothing! on top
Cut pieces into squares
Freeze for 20-30 minutes, or until hardened
Store in freezer
*Warrior Blend is a protein powder composed of pea, hemp and cranberry protein and stevia. These proteins have less allergenic potential than whey and soy protein. You can use whatever protein powder you like. Just be sure it’s high quality and does not have sugar or artificial sweeteners in it.
**You could also use raw cacao powder instead of baking cocoa.
***You can use any nut flour, hazelnut, etc. If you are allergic to nuts, use maca flour.
****Experiment with other extracts and flavors. Consider orange, coffee, peanut
***** Nuts are optional. Instead of nuts you can add coconut flakes or chia seeds.
Note that the photo is of Thin Mints without the top layer added. That layer is optional.
Magnesium is a mineral involved in more than 300 reactions in your body (so it’s very important!). Most everyone is deficient in magnesium (Mg). The following are 3 major causes:
Stress causes Mg depletion
Sugar intake depletes Mg
The soil is depleted of Mg (so our food is low in Mg)
What symptoms do you get with low Mg?
Headaches (including migraine)
High blood pressure
….and many more
The odd thing is, stress depletes Mg >> Low Mg limits your ability to handle stress >> The stress further depletes your Mg….. and it become a viscous cycle.
It sounds like Mg is a cure-all for everything, doesn’t it? It’s not. But since Mg is involved in so many chemical reactions in your body, a lack of Mg affects your whole body….so it does seem like a miracle!
How do you get more Mg?
Diet (eat more kelp, green veggies, brazil nuts, almonds, millet, etc). Diet should be #1, however, you’ll need more than food to replenish your Mg)
Diet (sugar and caffeine depletes Mg)
Take epsom salt baths (2 cups in the bath and soak)
Use Mg Gel or Oil (put all over body, shower off after 20 minutes)
Oral supplement Mg Glycinate (better absorption than other Mg salts)
People with kidney disease avoid Mg oral supplements unless ok by MD.
Using all the above methods is more effective than only using one
Can I get too much Mg?
You’ll get diarrhea if you get too much Mg. It’s self limiting.
Take 25 minutes to listen to the podcast below by Carrolyn Dean, MD, ND. It will be well worth your time.
Work to improve your ratio of “good fats” to “bad fats”. Ideally eliminate bad fats altogether. Bad fats encourage inflammation and promotion of chronic disease.
Within the “good fats” category (omega 3 and omega 6, omega 9 too), most Americans need to dramatically increase their consumption of omega 3 and decrease consumption of omega 6 to normalize this ratio.
Get 2gms/day of EPA/DHA (omega 3) via supplement. (EPA and DHA comprise omega 3 fat)
Choose grass fed beef and organic free range chicken and eggs for higher content of omega 3.
Avoid and eliminate trans and hydrogenated fats (found in crackers, shortening, fried foods, etc).
Eliminate consumption of corn fed beef and other animals meant to be raised on grass. By eating corn, the animal develops unhealthy fat that’s passed on to YOU.
Use coconut oil for cooking (can tolerate high heat)
Use olive oil for light sauteing and room temp use (salads)
Butter is good for most cooking options
Limit use of polyunsaturated oils (canola, corn, sunflower, etc). They are high in omega 6 fat. Omega 6 fat is good, but we’ve overdone it and need to improve our ratio of omega 3/omega 6.
Completely avoid margarines and other “fake” fats.
Why good oil in the diet?
Improve brain and nerve function
Support GI health
Support cardiovascular, immune, reproductive and nervous systems
Important role in hormone production
Getting enough omega 3 oil (DHA/EPA) is one of the basic building blocks for everyone. It’s difficult to impossible to have oprimal functioning hormones, brain chemistry and digestion without this piece of the puzzle.
We’re lucky to have found a pharmaceutical grade fish oil certified and proven to be clean of mercury and other contaminants commonly found in fish oil supplements. It’s the Metagenics brand of DHA/EPA in the studio.
If you buy fish oil somewhere else, be sure it’s pharmaceutical grade and certified clean of contaminants.
Vitamin D is actually a pro-hormone (and not a vitamin) and affects many, many processes in the body. Our position so far from the equator makes us high risk for vitamin D deficiency. Optimizing your vitamin D levels is crucial for good health.
Watch and listen to this 60 minute video on vitamin D from Dr. Mercola. There are 7 parts to this video. Use this link if you’re having trouble accessing all 7 parts. You can also cut and paste http://www.mercola.com/article/vitamin-d-resources.htm into your browser to find the video.
BodyBlitzers, take the Vitamin D Quiz after watching the video to earn 10 points.
Watch this video on the importance of what kids eat and are taught in schools, and how this affects not only their personal health but the health of the entire nation. Important information even if YOU don’t have kids.
Brain chemicals, neurotransmitters and hormones don’t only apply to adults. What children eat and drink (and smoke) directly affects their ability to focus, feel well adjusted, happy and agreeable. It affects their likelihood of obesity, diabetes, ADHD, heart disease, depression and more.
MPR had a program on this same topic this morning. Click here or go to www.minnesota.publicradio.org for the online discussion forum on childhood obesity and school lunches in Minnesota.