As you may know, the primal/paleo nutrition I've been following has relatively high levels of fat and is void of processed foods, wheat, and grains. But why, you ask? This is because our bodies are not designed for the consumption of grains and they damage our bodies in a myriad of ways.

Since the dawn of time, humans have been most robust and healthy as hunter-gathers, not sedentary grass eaters. Just look at the statistics and you will see our population has grown exponentially sicker and fatter over the past 30 years with more and more low-fat, high carb meals on our tables. 

So where does fat fit into the equation? Gary Taubes' book "Good Calories, Bad Calories" is an excellent book to explain the problems with modern food, yet Mark Sisson does a beautiful job, as well.

Mark, the author of The Primal Blueprint (a must-have!) and Mark's Daily Apple, discusses all the key points of dietary fat in his post "The Definitive Guide to Fats."

Here are a few key topics to look for in his post on fats:

They’re one of the vital nutrients required by the body for both energy and the construction/maintenance of “structural” elements, such as cell membranes...

...Omega-3s aid circulation by naturally thinning the blood, fight systemic inflammation, support brain function and ease symptoms of depression, anxiety and even ADHD. ..

...I’ve been brazen enough to recommend saturated fats, found in animal products and some tropical oils, as part of a healthy diet, and I’ll say it again. Saturated fats serve critical roles in the human body. They make up 1/2 of cell membrane structure. They enhance calcium absorption and immune function. They aid in body’s synthesis of the essential fatty acids and provide a rich source of fat soluble vitamins...

...Trans fats, banes of our existence that they are, have been associated with inflammation, associated atherosclerosis, diabetes, obesity and immune system dysfunction. And it turns out they’re bad for your profile.

A study out some months ago showed that trans fats caused a “redistribution of fat tissues into the abdomen… even when total dietary calories are controlled.” Kidding about profiles aside, abdominal fat (i.e. apple shaped body) has been associated with the build up of fat around internal organs, which has in turn been associated with a higher risk of heart disease.

Mark is highly knowledgeable and experienced in health and fitness. If you liked that post, you'll appreciate this one, too.

Now, how about some steak and eggs?

        

I've been experimenting with some quick and easy recipes over at In the Food Moment and, I've got to tell you, I am hooked!
Check out this Egg Casserole and these Baked Eggs, both of which my family gobbles up as if there's no tomorrow. They are rich with flavor and totally healthy.

Now tonight, I thought I would try this steak dinner. My family can't wait!

Thank you Heather Lackey

        

    

You've seen the headlines: Obesity Causes Cancer, Obesity Causes Heart Disease, Obesity Causes.....just about every disease imaginable.

But, wait a minute, how can a natural metabolic process be killing us? Is it logical that we don't have protective mechanisms and our very bodies are killing off our species?

Finally, science gets it. Natural body fat is not the cause of metabolic syndrome, diabetes, or high blood pressure. Quite the contrary! Body fat is a natural protective mechanism that attempts to inhibit or delay such effects as described in the March issue of Trends in Endocrinology and Metabolism via ScienceDaily.

In fact, says Roger Unger of the University of Texas Southwestern at Dallas, obesity is the body's way of storing lipids where they belong, in fat tissue, in an effort to protect our other organs from lipids' toxic effects. It's when the surplus of calories coming in gets to be too much for our fat tissue to handle that those lipids wind up in other places they shouldn't be, and the cascade of symptoms known as metabolic syndrome sets in.

Americans since the 1950s eat too much high-calorie food loaded with carbs and fat (what Unger calls "potent adipogenic nutrient mixtures") and, thanks to modern technology, we move far too little. Until that changes, Unger doesn't see any end to the growing epidemic of metabolic syndrome. Still, our metabolisms aren't broken; the pathways that squirrel fat away as an energy source for use in lean times are just completely overwhelmed. "We are pushing our homeostatic capability to the maximum," says Unger, who coined the term "lipotoxicity" in 1994. "Overnutrition used to be rare -- reserved for those in the castle. Today, it's just the opposite. Bad calories are so cheap that anyone can afford to get overweight."

That's right. Cheap food is abundant and it is cheap food that is inducing a slow painful death of insulin resistance, diabetes, cancer, hypertension, metabolic syndrome, and a myriad of diseases.

Fortunately, we have a hormone called leptin, which keeps fat going into storage and tells the fat where to deposit, but this gets burnt out, too. As we get older, leptin doesn't work anymore.

"Once you reach a certain age, almost everybody is leptin resistant," he says. "Nature stops protecting you once you pass the reproductive years," requiring all of us to watch our diets and do exercise.

 Just another reason you should call me, today! Take care of your health, it's an investment in you and your family's future.

        

Get ready for a new brand of sweetener with all the proven adverse effects since it's invention 25 years ago. Look out for "Amino-Sweet."

Aspartame producer Ajinomoto is launching a new initiative that will rebrand the sweetener as “AminoSweet”.

Aspartame is used in many foods and beverages marketed as low calorie or sugar-free. However, its reputation has been clouded somewhat by studies that have investigated reports of ill effects.

Just to remind you, the side effects of aspartame can include:

• Headache
• Change in vision
• Convulsions and seizures
• Hallucination
• Nausea and vomiting
• Joint pain

It can cause many, many other problems as well.

Be a food slueth. Know what you are putting in your body and it's effects (good or bad) so you can choose wisely.

Thank you Dr. Mercola

        

Following up on my recent TED Talk post with Jamie Oliver, it turns out he has a show premiering later this month on ABC.



Awareness is only a piece of the puzzle. Change is what we need and that takes initiative, education, and desire. 

I hope to see lots of adults make this an urgent issue and take steps to change their homes into healthy, happy environments for this and future generations.

"Watch as kids in an elementary school class in Huntington, West Virginia have trouble identifying fresh fruits and vegetables. Huntington has been called the unhealthiest city in America where nearly half of the adults are considered obese."

        

Normally, I advise to avoid pasta, breads, grains, and rice to ward off insulin resistance, diabetes, and a myriad of digestive disorders. But, I also understand this is real life and, oftentimes, high protein sources of food are not easiy accessable when we are hungry. 

So, it is important that you understand the physiology behind my low carb recommendations, so you can make an informed decision on your food choices.

To create a more stable blood sugar level and reduce the post meal crash many folks experience, you would be well advised to add a little butter (or better yet, meat) to your foods - especially carbohydrate foods.

Here is a great post from Heart Scan Blog depicting a few studies that show blood glucose response of foods when eaten alone, with olive oil, and with butter. Check out the graphs and you'll notice the carbohydrate alone groups elicited a quick onslaught of glucose in the blood (which leads to elevated insulin) and followed by a drop in blood sugar soon thereafter.

Alternatively, the groups who eat carbs. with butter showed a more gradual and delayed glucose response - a much healthier way to enjoy your food.

In this experience, note that postprandial glucose peaks 60-120 minutes after the meals (consumed within 10 minutes), delayed more when either oil is included. Blood glucose started at 144 mg/dl and peaked as high as 230 mg/dl with carbohydrates only; peaks were reduced (along with AUC) when oil was included. (Note the differential effect, olive oil vs. butter.)

These two sets of observations give you a range of blood glucose behavior. One side lesson: Carbohydrates should never consumed by themselves, else you will pay with a high blood sugar (not to mention the hypoglycemic response later for many).

Thanks Dr. Davis

        

            

If you are not sure what an ingredient in your food is, maybe you ought to put it down and think again. I see it all the time, deceptive advertising, glossy beautiful packages, tricky wording, and false claims all drawing folks in for the purchase..adding up to more and more sales.

An example of this comes from a friend of mine and her inquiry into sugar alcohols. My friend, Barb, was shopping for a protein bar but couldn't figure out what "sugar alcohols" were. So, she asked me.

This is what they are:

Sugar alcohols do have carb calories, and the body will use these as fuel, or store as fat, whether or not insulin is involved. You need to look at the total CALORIES for one serving of the product. Subtract from this total the number of calories from any protein in the product (prot = 4 cal. per gm), then subtract the calories from any FAT in the product (fat = 9 cal. per gm). What's left is the calories from carbohydrate ... divide this remainder by 4 (carbs = 4 cal. per gm). If the number you get is bigger than the number of carbs declared on the label, the product has hidden carbs, and it's most likely the polyol. Calories do not just disappear into thin air..!

But, here's more reasons to avoid these chemically engineered food-like substances.

...The "laxative effect" happens for two reasons. First, because the sugar alcohols are not completely absorbed, they hold on to a lot of water in the bowel. This causes diarrhea. Another consequence is that when undigested carbs reach the colon, the normal bacteria present there go WILD --- resulting in unpleasant gas, and bloating. Sorbitol and mannitol are the worst offenders in this department, maltitol less so.

While we're on the subject, check out the rest of the information on sweeteners here. There's more to it than meets the eye.

        

These exercises are fantastic for working your entire body, your abs, lower back, and even balance and coordination. I am currently using the barbell plus resistance band technique and it's really challenging - definitely a keeper!



Ross wrote this great article to explain the concept of training with wheels.

It is worth noting that the ab wheel, although simplistic in nature, is a challenging piece of equipment. The advanced variations will require a great deal of strength for safe performance. A novice may need years, not months, to perform these movements. Do not rush to perform the advanced exercises. Slow and steady not only wins the race, but ensures a healthy start and finish.

Conversely, the wheel is not a dangerous piece of equipment. Unfortunately, I often see the wheel described as harmful to the low back. Such statements are false. Back problems do not begin with the wheel. Back problems originate through neglect. Many athletes in today's era have neglected the back. While striving to enhance the visible mirror muscles, the posterior chain is all but forgotten. For example, the large erector spine muscles (prime mover of back extension) often receive little, if any direct work (big mistake). When any muscle group is neglected, and then put under considerable strain, injuries may result. Overexertion to an underdeveloped muscle group does not mean that an exercise is dangerous. Ignorance is far more dangerous than any movement.

Several of my clients are using this exercise as well, from advanced to beginner.

Thank you, Ross Enamait

        

Very cute. But the message is clear.. In health and happiness, go back to our roots, common sense prevails, and stick to mostly meat, veggies, and everything our ancestors would endulge in. 

The Colbert Report	Mon - Thurs 11:30pm / 10:30c
John Durant
www.colbertnation.com
Colbert Report Full Episodes Political Humor Skate Expectations

        

Excellent view on the power of our minds.



It's time to share this with our public schools, send it along.

        

        

We can learn a lot from (wise, old) people.

He's been through countless radiation treatments through repeated bouts of cancer, and yet, you won't find him sitting around in a rocking chair - feeling sorry for himself. Oh no, quite the contrary. Rob Taylor is turning 70 and turned over a new lease on life. His rock hard body is the product of a high protein diet and lots of hard work in the gym. Not only is he a great looking guy, but that strength is functional, he has deadlifted over 450 lbs. and is shooting for 500.

Thanks Ross Training

        

So much for "suck and tuck." Watch this very informative video.

        

            

Shift work, stress, and interruptions, such as snoring or tossing and turning, can interfere with our normal sleep cycles and negatively impact our lives.

Dr. Briffa shows us a few natural sleep remedies here.

The best way to alleviate this problem is to incorporate bright light therapy to regulate your natural circadian rhythm.

Sunlight-simulating devices are the most practical option here, and the light is best administered in the morning (around the time the individual usually gets up) [1]. In addition, it makes sense not get too much light exposure in the evening (light suppresses the secretion of the chief sleep hormone melatonin).

You may consider melatonin supplementation and definely sleep in a quiet room.

One of the reasons I like melatonin (other than the fact that it often helps promote sleep in those who have difficulty getting off) is that it is, to my mind, quite a natural treatment. It is, after all, a natural body constituent.

"Disorders of melatonin secretion may not just impact on sleep either – there is evidence that they can be a factor in depression[2]. "

But wait, that's not all. Dr. Mercola shares his 33 Secrets to a Good Night's Sleep to help you, too. A few ideas to really take home is not to eat grains before bed, eat protein a few hours before bed, take a hot bath and avoid TV, drugs,  and alcohol. Common sense, but there's a few new ones on his list you may not be aware of. Check it out.

        

Priceless!

I have written about Weston A. Price before and I am a strong believer in the power of nutrition. The following is an excerpt from my article as seen in Great Lakes Fitness Extreme Magazine.

It is a commonly accepted fact among nutrition experts that many human beings are moderately-to-severely deficient in terms of overall nutrition.  Too little of a specific nutrient leads to nutritional deficiencies and thus biochemical imbalances, and ultimately, this means more nutrition-related diseases, malnutrition, and obesity.  

It's truly ironic that we are eating so much food, yet our bodies are starving for essential nutrients - thus keeping us hungry and provoking us to eat more and more "crap" to try and make up for the deficiencies.  Hence the obesity epidemic we witness today.

By no means is this breaking news.  Dr. Weston A. Price (otherwise known as "The Darwin of Nutrition") researched this theory and published his findings in his book Nutrition and Physical Degeneration, almost 70 years ago.  In his book, Dr. Price demonstrates that humans achieve perfect physical form and perfect health only when they consumed nutrient-dense whole foods and animal fats.  

Dr. Price arrived at this conclusion after living with the natives of Africa and the Pacific Islands, traditional Eskimos, North and South American Indians, Amazonian Indians, and Australian Aborigines, and studied generational differences as the natives shifted from their traditional diets to a modernized diet of processed and refined foods from the Western world.

What he observed was alarming.  Upon arrival, Price found robust health, straight teeth with little decay, strong bodies, broad and well-formed faces, resistance to disease, and positive personalities indicative of people eating traditional diets native to their land.  But children whose parents adopted processed foods such as sugar, white flour, pasteurized milk, and convenience foods had pronounced narrowing of the faces, rampant tooth decay and crowding, illness, disease, and degenerative conditions.

Upon analyzing the natives' whole-food diets, Price found that these diets contained at least ten times more of the Vitamins A and D than the American diet of his day.  These vitamins are found only in animal fats - butter, lard, egg yolks, fish oils, liver and other organ meats, and shell fish.

These fat-soluble vitamins are essential, and without them our bodies can not assimilate and use other nutrients such as protein, minerals, and vitamins found within foods.  In other words, without these animals fats, the other nutrients simply go right through us as waste.  

Enjoy the video and check out my entire article here.

Thanks Nutrition and Physical Regeneration