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Doug’s doing a 100 mile bike ride to raise funds for the American Diabetes Association. Can you match his physical contribution with a monetary one? Go here: http://main.diabetes.org/site/TR/TourdeCure/TDC244138030?px=5401012&pg=personal&fr_id=6690&et=7YZbdaHQ7UTnnF0fo18bTQ..&s_tafId=279097

So sorry!!!

I’m sorry, but there seems to be an issue with the recording of the conference call from yesterday. I will work on it to see if I can figure it out. Check back soon to see if it works again.

-Doug

Doug says …

I had a great time doing the conference call today.  In case you missed it, you can listen to it here

Here’s the pdf of the Dax Moy report I talked about in the conference call: liesreport

New Years Resolution Guidelines by Charles Poliquin

1. I will strive to follow the motto “If it doesn’t fly, swim or walk or it isn’t green, don’t eat it!” You will find that it is actually easier to learn basic nutrition principles than to follow a rigid diet plan. Soon these ideas will be incorporated into your daily routine and you won’t consciously think about them anymore.

2. I will meet my protein goal, five times a day. This is of course a general recommendation that depends upon many factors such as lean bodyweight, but the idea is that you want is to try to have some protein in every meal. However, be certain to vary the protein sources so that food allergies don’t result. Organic meats, particularly wild ones such as elk and Wapiti, fish (except tuna) are among the best sources of protein.

3. I will consume only 50 grams of fibrous carbs a day. You will need fibrous carbs such as cauliflower, broccoli and spinach, as this fiber balances a high-protein nutrition program.

4. I will always drink a post-workout shake that fits my body compostion. This drink will do wonders for post-workout recovery – try it once and you’ll be a believer.

5. I will plan a cheat meal every 5 days. Being too strict with your nutrition program increases your risk of failure. However, planning your cheat meals ensures that you don’t go overboard and inhale a gallon of Chunky Monkey ice cream.

6. I will consume vegetables as often as possible. It is rare that I meet anyone who consumes enough vegetables, so strive to have at least one at every meal. As an option, you can substitute a glass of Phyto Px, Primal Red or Primal Greens with your meals – but don’t solely rely on these drinks for your vegetables.?
 

7. I will avoid all trans fats. This is one nutrition concept that the media got right – there are no safe levels of trans fats.

8. I will avoid all food allergens that I know of. Among the most common allergens are gluten, and dairy products. But this is just common sense – if a specific food makes you ill, then don’t eat it! Better even yet, get your food sensitivities panel done!

9. I will never use artificial sweeteners. None. Not even a little. This means you need to carefully read all the low-carb labels.

Nutritional Supplementation for Weight Loss – Ryan Carroll

Nutritional supplementation is a hugely debatable topic, but if you use common sense (like everything) and hopefully with the help of this article you’ll be able to figure out what your nutrition is lacking.
Most supplements today are gimmicky, overpriced, under-researched garbage that do not work and can be found simply by eating slighty better.

Primary Supplements for Health and Weight Loss:

Fish Oils-
Fish oils are one of the most important supplements for general health, rapid body transformation, performance, brain function, joint stiffness and a multitude of other benefits. EPA and DHA contained in fish oils are the compounds that provide these benefits and they are practically absent in the average persons diet.
Fish oils increase the utilization of fat as energy and decrease the storage of fat, this is because of EPA and DHA’s ability to help make the insulin receptors more sensitive to circulating levels of insulin.
Recommended Minimum Dosage: 3 grams per day in the beginning. After about 2 weeks of steady intake, the dose can be increased 1 gram. This should be repeated weekly until no further benefits are noticed. Then hold steady.

CLA (Conjugated linoleic acid):
CLA is found in beef, turkey and dairy. It has been shown to reduce bodyfat stores. Since the demonization of saturated fats, Americans have become increasingly deficient in CLA. A huge benefit from CLA is its positive effects on glucose tolerance, glucose homeostasis and insulin sensitivity. People deficient in CLA will retain fat because their body isn’t allowing that fat to enter muscle cells to be used as energy.
Recommended Dosage: 5 grams per day

Whey Protein:
Consuming enough quality protein throughout the day from whole foods can be difficult, so supplementing is a good quick way to get it in.
Why whey?
Whey protein has one of the best amino acid profiles compared to the other protein options (casein, soy, egg, rice, ect.). Also, it is processed at a very high rate by the body and is low in lactose, for those that are sensitive.
Recommended Dosage: .25 grams per lb of bodyweight per day
*Chew shakes to help aid digestion

L-Carnitine:
L-Carnitine(ALC) is one of the best supplements for fat loss and strength increases, but only when you are eating right and exercising frequently. Studies have shown that ALC helps the body more readily use fat as energy, enhance cerebro and cardiovascular blood flow and improves cognition.
Recommended Dosage: 3-7 grams
*Your body processes this supplement within about 4-5 hours (depending on digestion), so don’t be too concerned with increasing the dosage more frequently than others. As always, listen to your body. The worst case scenario for this supplement would be a nice case of diarrhea.

Start with these 4 supplements and see if you notice any changes in energy, stamina, weight loss, brain function, or any of the other benefits I mentioned.
If nothing changes, readdress your diet, your sleeping, your dosage and finally, if you really need the supplement at all.

Lastly, below is a list of brands I recommend, that I feel are the purest and have had the most success with. I make no money from any of these sites, so don’t think it’s a pitch about some crappy supplement that I don’t believe in so I can make $.23 for every $100 you spend.

Recommended Nutritional Supplement Brands
(click to be redirected to their site):

www.designsforhealth.com
Recommendations:
-Krill Oil!!
-Paleo Meal for meal replacement
-Whey Protein for simple increase in just protein.
-L-Carnitine

www.biomatrixone.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.

www.thorne.com
Recommendations:
-Whey Protein

www.multisupplements.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.

Interesting Comparison between a 250 lb Woman and a 120 lb woman

This is an amazing thermal comparison of a 250 lb woman and 120 lb woman and what that extra weight does to the muscloskeletal and visceral system.
Having no medical education, you should still be able to see, just by comparison, what 100+ pounds does to the body.

Milk: Good or Bad?

This is a great article by Josh Rubin on if milk is truly good for you and if so, what are the benefits. Check it out!

Milk, it does a body good, so they say! But who is “they” I ask myself and ask my clients all the time. “They” most of the time are the people pasteurizing the milk, producing it, selling it and marketing it. So of course it does a body good. It also does their pockets good! Working in the health field, this is a large topic that I get asked about a lot, do seminars on, get phone calls about and educate my clients about all the time. In this brief article I am going to touch upon some of the negatives of drinking pasteurized milk and the benefits of drinking raw or organic milk.

Raw milk:
Colostrum is the first milk produced by the breasts during late pregnancy and for a few days after childbirth. It provides a nursing infant with essential nutrients (B12 being one of them) and infection-fighting antibodies, as well as assists in helping the child pass early stools (aids in excretion of bilirubin and helps prevent jaundice). Breastfeeding and the importance of it is another entire topic in its own. There are many schools of thought on if you should, for how long, etc.

The Colostrum the sell in the store comes from cows or sheep. It is difficult to find, but out here in California you can buy it at any health food store. As well, you can purchase it online at www.mercola.com. Be careful because a lot of the product in the store is pasteurized, homogenized and not organic. This defeats the entire purpose of taking it. So make sure if you buy it you purchase raw colostrums.

Your colostrum provides not only perfect nutrition tailored to the needs of your newborn, but also large amounts of living cells which will defend your baby against many harmful agents. The concentration of immune factors is much higher in colostrum than in mature milk.
Colostrum is also beneficial for:
1. GI Dysfunctions (leaky gut, dysbiosis, IBS, Ulcerative Colitis, etc)
2. Contains a high concentrate of leukocytes which are protective white cells which destroy disease causing bacteria and viruses
3. Strengthening the Immune System
4. Providing B12
Anything that is taken from an animal or the environment and altered, has been denatured. Raw or organic milk is one of those “things” that is taken from an animal and not denatured. It is tested, but not pasteurized or homogenized. This means that your body recognizes it, is able to assimilate, digest and absorb what is in the milk. Raw milk has not been heated above a cows highest healthy body temperature which is no more than 101 degrees F. (38 degrees C.) nor frozen, has not been altered with additives, chemicals, light or homogenization. Remember, you are what you eat or drink!

Processed Dairy:

“Processed dairy is any dairy that has been altered from its raw state by heating the dairy above a cows body temperature. Pasteurization, irradiation, boil or homogenization are the most commonly known forms of processing. Also, the processes of chemical treatment are used to enhance flavor, fortify and preserve bad-tasting milk that has been heat-treated and putrefactive. Pasteurization means heating milk to at least 130 degrees F. (54 degrees C.) for at least 45 seconds, or 160 degrees F. (71 degrees C.) for at least 15 seconds. Boiling means cooking the milk until is begins to vaporize, usually for at least 5 seconds. Irradiated means that the milk is exposed to destructive light such as high-intensity ultraviolet or radioactive contamination; also called cold-pasteurization. Homogenization means that the milk-fat (cream) is highly pressurized through a tight-meshed screen that causes the fat-molecules to rupture, turn rancid and spoil. Homogenization originated to hide milk that was low in fat. In early years, low-fat milk was considered less desirable and unhealthy. Homogenization today is done to keep the cream from separating from the milk so that it will not sour and the milk looks even. All of those processes destroy or damage the wonderful nutrients in raw milk.

Pasteurizing milk destroys enzymes, diminishes vitamin, denatures fragile milk proteins, destroys vitamin B12, and vitamin B6, kills beneficial bacteria and promotes pathogens. You may notice that raw milk left out will sour naturally but pasteurized milk will rot. This is because the beneficial bacteria in the raw milk helps to keep putrefactive bacteria under control. Pasteurized milk, however, does not have any of the beneficial bacteria left to keep it from rotting.
Then, of course there is the issue of the antibiotics, pesticides and growth hormones and the fact that nearly all commercial dairy cows are raised on grains, not grass, like they were designed to. This will change the composition of the fats in the milk, especially the CLA content.

People Feel the Health Benefits
Pasteurized cow’s milk is the number one allergic food in this country.Raw milk, on the other hand, is not associated with any of these problems, and even people who have been allergic to pasteurized milk for many years can typically tolerate and even thrive on raw milk.

Raw milk is truly one of the most profoundly healthy foods you can consume, and you’ll feel the difference once you start to drink it.”
Taken from: www.merocla.com
The fear of raw milk is instilled into us by the media, society and so forth. It is that fear (created from ignorance) that keeps one from drinking this highly nutritious and beneficial life substance.

Pedaling Against Poverty

This is a pretty cool video clip from Ben Sollee who is a cellist that is riding his bike 330 miles (with cello and gear on board) to play Bonnaroo and for the sake of fighting poverty.

Pedaling Against Poverty Day 1 – Lexington to Frankfort, KY from marty benson on Vimeo.

It’s New Years Resolution Time

Make a positive/healthy resolution and post it here. Let us help you keep focused and last past Jan 2nd.

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