Is Exercise the Best Antioxidant Suppplement?

By Len Kravitz, Ph.D.
As an unexpected consequence of the metabolic steps that convert food into energy, the body produces molecules commonly called free radicals. When not produced in too high
of abundance, free radicals are harmless to the body’s life process, and in fact are known to be helpful. However, when overproduced by the cell, free radicals can become dangerous cellular adversaries to numerous life-sustaining processes. To combat the potential harmful effects of free radicals, the cells in turn produce free radical scavengers, referred to as antioxidants.

In essence, antioxidants help to neutralize the destructive characteristics of free radicals. Personal trainers and exercise professionals are regularly asked by their clients and students whether exercise contributes to or helps to buffer the effect of free radicals and whether they should supplement with antioxidants. This article will add insight into this complex mystery.

What is a Free Radical?
Free radicals, also referred to as reactive oxygen species or ROS, are molecules that contain one or more unpaired electrons in their outer orbit, rather than having matched pairs of electrons. Thus the molecule has an odd number of electrons. They are unstable molecules in this unpaired electron state, and become highly reactive with other molecules in their quest to attain molecular stability.

During the sequence of chemical reactions that manufacture energy for our cells, called mitochondrial respiration, ROS are naturally produced as byproducts of this essential metabolic process.There are several different types of ROS (e.g.,hydroxyl radical, the superoxide radical, the nitric oxide radical and the lipid peroxyl radical), which also come from cigarette smoke, environmental pollutants, radiation, ultraviolet light,certain drugs, pesticides, and industrial solvents (Bagchi and Puri, 1998).

In its quest to become more stable, the free radical will attach itself to other molecular structures, robbing the molecule of an electron(s). This attachment spontaneously generates another free radical, starting a chain reaction which can lead to damage to cell membranes, DNA and protein breakdown (Clarkson and Thompson, 2000). It should be noted that not all ROS are harmful.Some free radicals help to wipe out invading pathogenic (disease causing) microbes, as part of the body’s defense mechanism (Bagchi and Puri, 1998).

What are Antioxidants?
Antioxidants defend against the harmful effect of free radicals, which are associated with heart disease, cancer, arthritis, aging and many other diseases (Bonnefoy, Drai, and Kostka, 2002). Antioxidants are very stable molecules capable of neutralizing free radicals by donating an electron to them. Some antioxidants are produced during metabolism (e.g., glutathione, ubiquinol, and uric acid), while many others are obtained from foods in the diet. In children, it appears that the body’s arsenal of antioxidants is a most satisfactory defense process. However, this stockpile of defense
mechanisms appears to weaken considerably with aging.

The best known antioxidants are vitamin E, vitamin C and carotenoids. Vitamin E is an important fat soluable antioxidant in cell membranes. Vitamin C is a water soluble antioxidant and beta carotene, the major carotenoid precursor of vitamin A, is also a very specialized antioxidant. Essentially the body attempts to maintain a balance between the production of free radicals and the antioxidants that combat them. Too many ROS produced leads to a condition referred to as ‘oxidative stress,’ which is a precursor to cell, tissue andorgan damage. Exercise and Antioxidants: A Mystery is Unraveling

During cardiovascular exercise, oxygen consumption increases dramatically.This leads to a corresponding increase in free radical production. So, does free radical production during regular exercise exceed the protective capacity of the body’s antioxidant defense system? According to Gomez Cabrera et al. (2005), it appears that ROS will only cause damage when the aerobic exercise is too exhaustive. More intriguing, new research suggests that exercise induced free radical production actually promotes insulin sensitivity in humans (Ristow et al. 2009), and thus a catalyst in the prevention of type 2 diabetes.

Insulin, which is released from the pancreas, triggers muscle and liver tissues in the body to consume glucose from the blood, and store it for fuel (the liver and muscle tissues store glucose in the form of glycogen). This process lowers blood sugar to stable levels. Thus,in someone with improved insulin sensitivity (as a result from exercise), the liver and the muscles respond very effectively in absorbing the blood glucose, keeping blood glucose at preferred levels, potentially managing or preventing insulin resistance and type 2 diabetes. Ristow and colleagues (2009) state that antioxidant supplementation may actually block the many beneficial effects of exercise on improved insulin sensitivity.

The authors continue that as an adaptive response to moderate intensity exercise, muscle antioxidant defense systems are up regulated (a process in the regulation of gene expression, in which the number, or activity of gene receptors increases in order to increase sensitivity of a response). This stimulates specialized signaling message pathways to activate a number of enzymes and proteins that play important roles in maintenance of intracellular oxidant antioxidant homeostasis (See Figure 1).Figure 1. Physical Exercise and Antioxidant Health Promotion (adapted from Ristow etal. 2009).

Does Antioxidant Supplementation Improve Exercise Performance?
The supplement industry is booming with supplement manufacturers proclaiming that athletes can perform better, recover quicker, and exercise more rigorously with their antioxidant supplements. However, Clarkson and Thompson (2000) summarize that further long term research is needed to assess the efficacy and safety of long term antioxidant supplementation. The authors conclude that there is insufficient data suggesting that athletes and those who exercise regularly would benefit from supplementation. Indeed, Ristow and colleagues claim from their research that the additional supplemental doses of antioxidants some people are taking are more harmful than beneficial.

What is the Verdict? Is Exercise the Best Antioxidant Supplement?
While the controversy about the benefits and/or harmful effects of antioxidant supplementation continues, most recent research indicates the importance of regular, moderate intensity cardiovascular exercise in conjunction with a eating a diet rich in foods high in antioxidants. Food choices such as fruits (cranberries, blueberries, and blackberries),vegetables (beans, artichokes and Russet potatoes) and nuts (pecans, walnuts and hazelnuts) and spices (ground cloves, ground cinnamon and oregano) are high in natural antioxidants. Make sure the exercise isn’t too exhaustive, as it seems there is an intensity threshold for the body in building and developing its optimal antioxidant defenses. Encourage clients to be creative with their antioxidant food choices and be committed to their exercise programs...their long term health may be counting on it.

Source: http://www.unm.edu/~lkravitz/Article%20folder/Antioxidants.pdf

Health Benefits of Maca

 

 Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.” Maca’s benefits have been long valued, and has recently been popularized as a supplement and food ingredient. 

There are no serious known side effects of maca, but like any other supplement it should not be taken in large amounts. When you first start using maca, it’s best to begin by taking smaller amounts and building up; even 1/2 teaspoon is a good place to start. And at the other end, 1 tablespoons (of the powder) is an average daily dose. Rotating a few days on and a few days off is often recommended. Taking too much can lead to adverse effects and throw your hormones out of whack. If you experience this, you should take less or wean yourself off completely.

Maca is good in smoothies, salads, drinks, cooked foods, and juices. Don’t add it to anything that’s very hot because it will lose all its benefits. The taste can be a bit odd at first but it gets more tolerable and it depends on what you mix it with. Its flavor has been described as “malted” or like toasted oats. Smoothies, puddings, raw sweets, and juices seem to be the best ways to use maca powder. Capsules are best to get past the taste.

Please be aware that other than the nutritional benefits provided by the vitamins and minerals, the other benefits are anecdotal, as maca has not been formally studied. A great resource that includes a lot of information on maca, as well as how to incorporate it into recipes, is Superfood Kitchen by Julie Morris. This beautiful book also includes lots of others superfoods in addition to maca, including berries, seeds, grasses, green leafy veggies, and more.

1. Vitamins
Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

2. Sexual function
Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.

3. Women’s health and mood
Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking maca.

4. Energy

Within days of using maca your energy level may increase. It is also known for increasing stamina. Many athletes take maca for peak performance. If you find yourself tired most of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost!

5. General health
Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.
But be very cautious if you have a cancer related to hormones like testicular and ovarian, among others. If you have liver issues or high blood pressure you should ask your doctor before taking maca.

6. Skin
Many people take maca for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.

7. Mood balance
If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.

Read more at http://www.vegkitchen.com/nutrition/7-top-health-benefits-of-maca/#BysQSE0YQXfwpmM1.99

 

http://truefitnessbootcamp.com/Nutrition_Challenge.html

Red Palm Oil - Ancient Healing Power

 
The Guardian | For generations, red palm oil has been revered as both a nutritious food and a valuable medicine. Even now, scientists are beginning to recognize the value of the prized plant in the treatment and prevention of several diseases. Ben Ukwuoma writes on the latest scientific work presented at the International Biomedical Science Congress held in Birminghan United Kingdom by a Nigerian scientist, based in Cape Town South Africa on the nutritional and healing properties inherent in the plant. 

It was prized by the Pharaohs of ancient Egypt as a sacred food. The oil was so highly valued that it was entombed with the Pharaohs so that they would have access to it in the afterlife.
Indeed, throughout history, palm oil has served as the primary source of dietary fat for countless people. Its nutritional and healing properties have been recognized for generations.
Until modern medicine arrived, red palm oil was the remedy of choice for nearly every illness in many parts of Africa. 

When someone was sick, downing a cup full of palm oil was common. Even today, many people in the villages rely on this age-old method of treatment. Palm oil is regarded among many as essential in the diet for pregnant and nursing women in order to assure good health for the mother and child.
Today, scientists are recognising the value of red palm oil in the treatment and prevention of many diseases. There is array of scientific presentation in this direction. For instance, recently at the International Conference Centre Birmingham at the Biomedical Science Congress, Dr. Oluwafemi O. Oguntibeju, Department of Biomedical Sciences, Faculty of Health & Wellness Sciences, Cape Peninsula University of Technology,  Belleville Campus, South Africa further elucidated the potential of the red palm oil in the healing process.
Scientifically known as Elaeis Guineensis, palm oil is believed to originate from West Africa. However, archaeological evidence on palm oil consumption was found in Egypt over 5000 years ago. 

Essentially, it contains rich, balanced mixture of saturated, monounsaturated and polyunsaturated fats, providing a higher level of bioavaliable nutrients than any other vegetable source.
Like coconut oil, palm oil is also rich in medium chain triglycerides (MCTs), which mobilizes body fat, increases the metabolic rate and are  a great source of energy. 

Palm oil is a rich source of antioxidants, especially Vitamin E. While the health benefits of Vitamin E are widely known, less widely known is the fact that Vitamin E is a complex of many constituents broken into two groups: tocopherols (alpha, beta, gamma and delta) and tocotrienols (alpha, beta, gamma and delta). And while alpha tocopherol is the form most commonly marketed as Vitamin E, the full spectrum of both tocoperols and tocotrienols are required for optimal assimilation. 

The super-antioxidant tocotrienols are particularly important for optimal health. These natural antioxidants act as free radical scavengers and are believed to play a protective role in cellular aging, atherosclerosis, cancer, arthritis and Alzheimer's disease.
Researchers now believe that the tocopherols and tocotrienols together provide constituents that help limit damage during a heart attack. 

Red palm oil not only supplies fatty acids essential for proper growth and development, but it is packed with an assortment of vitamins, antioxidants and other phytonutrients important for good health. For instance, the red colour comes from carotene such as beta-carotene and lycopene - the same nutrients that give tomatoes and carrots and other fruits and vegetables their rich red and orange colors. 

Carotene is a valuable nutrient and powerful antioxidant. They are also important because the body can convert them into Vitamin A, an essential nutrient. Vitamin A deficiency can cause blindness, weaken bones, lower immunity and adversely affect learning ability and mental function.
"Vitamin A is only found in animal foods. Such foods are too expensive for many people. Carotene in fruits and vegetables can supply the needed Vitamin A if an adequate amount of fat is also consumed. Carotene require fat for conversion into Vitamin A. Unfortunately those who can not afford animal products often do not eat much fat either.

Populations with ample carotene-rich foods available often suffer from vitamin A deficiency because they don't get enough fat in their diet," Dr. Albert Egbuehi of the Department of Biochemistry, College of Medicine University of Lagos said: "Red palm oil is the richest dietary source of pro vitamin A carotene (beta-carotene and alpha-carotene). It has 15 times more pro vitamin A carotene than carrots and 300 times more than tomatoes. This has made it a valued resource in the treatment of Vitamin A deficiency." "Just one teaspoon a day of red palm oil supplies children with the daily recommend amount of Vitamin A. Nursing mothers are encouraged to supplement their diet with palm oil to enrich their milk with the vitamin," he stressed. 

Studies, however, show that adding red palm oil into the diet can double or triple the amount of Vitamin A in mother's milk. The children are not only getting the Vitamin A they need but other important nutrients as well. Red palm oil is a virtual powerhouse of nutrition. It contains by far, more nutrients than any other dietary oil. In addition to beta-carotene, alpha-carotene, and lycopene it contains at least 20 other carotenes along with Vitamin E, Vitamin K, CoQ10, squalene, phytosterols, flavonoids, phenolic acids, and glycolipids.

Red palm oil is loaded with so many nutrients and antioxidants, it's like a natural dietary supplement. In fact, it is currently being encapsulated and sold as a vitamin supplement.
The depletion of antioxidants including antioxidant enzymes is known to increase the risk of complications in conditions such as CVD, diabetes and cancer. "This study was performed to examine the influence of red palm oil (RPO) supplementation on antioxidant enzymes in a rodent model," Oguntibeju said "Results showed that RPO caused a significant increase in the activities of antioxidant enzymes: Superoxide dismutase (SOD), Glutathione reductase (GR) Catalase (CAT), but showed no observable effect on GSH.

He concluded that the oil could minimise oxidative damage through its potential ability to increase antioxidant enzymes. "RPO may therefore play a role in the prevention and treatment of oxidative injuries to explore and support this hypothesis," he stated. Antioxidant enzymes are the main defense components of the biological systems in both humans and animals. Endogenous antioxidants as intracellular defense systems protect cells from free radical damage and extensive lysis but are not 100 per cent. "Therefore the intake of dietary-derived antioxidants (such as those present in RPO) could be of significant importance in curtailing the cumulative oxidative damage to macromolecules," he said. 

Over the past two decades, researchers have painstakingly studied palm oil's effect on cardiovascular health. The results have been surprising to researchers. Although high in saturated fat, it protects against heart disease. Studies show that adding palm oil into the diet can remove plaque build up in arteries and therefore, reverse the process of atherosclerosis. This has been demonstrated in both animal and human studies. In one study, for instance, 50 subjects were divided into two equal groups. 

All the participants had been diagnosed with atherosclerosis and had suffered at least one stroke.
At the beginning of the study the degree of blockage of their carotid arteries ranged from 15 to 79 per cent. Without any other changes to their diets or medications, half of the subjects began taking a daily palm oil supplement. The other half received placebos and served as the control. The degree of atherosclerosis was monitored using ultrasound scans over an 18-month period. In the group receiving palm oil, atherosclerosis was halted in 23 of the 25 subjects. In seven of these subjects atherosclerosis was not only stopped, but also regressed. In comparison, none of those in the control group showed any improvement, in fact, the condition in 10 of them worsened This study demonstrated that palm oil can not only stop, but even reverse atherosclerosis. 

Removing plaque is not the only way, palm oil protects against strokes and heart attacks. Palm oil can also improve cholesterol values. In a study at the University of Illinois College of Medicine researchers demonstrated a 10 per cent decrease in total cholesterol in 36 hypercholesterolemic (high cholesterol) subjects given palm oil capsules for four weeks. A follow-up study of 16 subjects resulted in a 13 per cent lowering of total cholesterol. 

Palm oil helps maintain proper blood pressure. The high antioxidant content of the oil quenches free radicals and keeps inflammation under control. Tocotrienols also strengthen the heart so that it can better withstand stress. Researchers can purposely induce heart attacks in lab animals by cutting off blood flow to the heart. This causes severe injury and death. However, if the animals are fed palm oil the survival rate is greatly increased, injury is minimised, and recovery is quicker. 

After looking at studies like this it becomes obvious that palm oil protects against heart disease. This is confirmed in populations where palm oil consumption is particularly high. Heart disease in Malaysia, Indonesia, Papua New Guinea, and Nigeria-where palm oil is a major if not the sole source of visible fat in the daily diet-are among the lowest in the world. 

Studies show palm tocotrienols inhibit the growth of skin, stomach, pancreas, liver, lung, colon, prostate, breast and other cancers. Most of the research to date has been done with breast cancer where tocotrienols show great promise. They not only prevent cancer from taking hold, but also actively block its growth and initiate apoptosis- a process where diseased cells commit suicide. This is a normal process that is programmed into all of our cells in order to remove old and diseased cells. However, in cancer cells this process is blocked and affected cells continue to multiply and grow without restraint. Ordinary Vitamin E does not induce programmed cell death in cancer cells. Only tocotrienols have this effect. 

The antioxidant power of red palm oil has also shown to be of benefit in protecting against neurological degeneration. Two of the most significant factors that affect brain function are oxidative stress and poor circulation. Oxidative stress generates free radicals that damage brain and nerve tissue. Poor circulation affects the brain by restricting oxygen and glucose, which are vital for proper brain function. Researchers have found correlations between oxidative stress and reduced blood flow to the brain to senile dementia, Alzheimer's disease, Parkinson's disease, Huntington's disease, and even schizophrenia. All of these conditions involve brain cell death. Tocotrienols aid the brain by reducing oxidative stress and improving blood flow. 

Source:
http://uhurutimes.com/ancient-but-potent-healing-power-of-palm-oil/
http://truefitnessbootcamp.com/Nutrition_Challenge.html

True Herbal Blends 

Organic Immune Support Tea on Etsy!

Ultra Probiotics

UltraProbiotic™ contains a minimum of 35 billion viable cells per serving.

7 Healthy Foods That Can Also Be Poisonous

 Cassava Leaves

Certain innocent-sounding foods can seriously mess with your system. While rhubarb stalks are safe to eat, certain parts of the plant can be toxic. Rhubarb isn't the only food that's partially poisonous, either, says Joan McVoy, R.N., a certified poison information specialist at the Nebraska Regional Poison Center. Here's what you need to know about rhubarb and other potentially poisonous items:

Rhubarb
While the tart stalk is full of antioxidants and calcium—and it's definitely fair game for pies and smoothies—the roots and leaves contain oxalic acid, a toxin that can cause nausea, vomiting, and weakness—even if you ingest it in small amounts, says McVoy. A larger serving could even damage your kidneys and liver. So the next time you crave something like rhubarb strawberry crisp, trash the roots and leaves, then wash the stalk thoroughly before cooking.

Potatoes
If you've eaten fries more than once, you know that not all potatoes are poisonous. But when raw potatoes get too much light, a toxic chemical called solanine can develop—and that can cause diarrhea and vomiting for one to six days, says McVoy. The telltale sign of solanine is a greenish tint just under the potato's skin. Affected potatoes might also grow little sprouts. Once you hack off the growths and use a peeler to remove the green layers, the potato is totally safe to eat, says McVoy. But if you're concerned, just throw it out. And always store your spuds in a dark, cool place.

Fruit Seeds and Pits
Chances are, you've heard that certain seeds and pits are dangerous. And it's true: Apples, pears, mangos, peaches, apricots, nectarines, and cherries all contain seeds and pits with amygdalin, a toxic chemical that can turn into another poisonous substance called hydrogen cyanide, says McVoy. These can cause all sorts of problems, like headaches, seizures, nausea, vomiting, and an elevated heart rate and blood pressure. The good news: "Unless you intentionally chew or break open the seeds, it's highly unlikely to be poisoned by them," says McVoy. "They usually pass through your system." So don’t even think about cutting these foods from your diet—and don't worry if you accidentally swallow a seed or two.

Wild Mushrooms
While grocery store 'shrooms are totally safe to eat, it's almost impossible to identify harmful mushrooms in the wild. That's because there's thousands of different kinds—and many of these can upset your stomach, lead to diarrhea and vomiting, and damage your liver and kidneys. The really scary part? Symptoms won't appear until days later. And despite what you may have heard, cooking poisonous mushrooms doesn’t make them any safer. Your best bet is to avoid eating wild mushrooms altogether, says McVoy.

Cassava Root or Yucca
While you might not consider cassava root a kitchen staple, the starchy root vegetables are the most consumed carbohydrates in the world, says McVoy. The thing is, the sap inside the yucca leaves and roots contains toxic cyanide, which can upset your stomach, cause neurological problems, difficulty breathing, seizures, and heart problems, she says. To make sweet cassava root edible, you have to peel and cook it. Bitter cassava root is a bit trickier to prep: You peel, chop, soak, and boil it. To be safe, buy prepared yucca when possible, says McVoy.

Kidney Beans
Fiber-rich kidney beans may take chili to the next level, but they can really upset your stomach if you eat them raw. That's because raw beans contain a poison called lectin, says McVoy. If you must cook with raw kidney beans, soak them for five hours and discard the water. Then boil them for 10 minutes and strain for safe eating. And if you want to make things even easier? Go with ready-to-eat canned beans.

Lima Beans
Lima beans are a great source of protein, folate, and fiber—but they contain a toxin called limarin than can cause nausea, vomiting, and abdominal pain. To keep them in your diet (which you should!), cook them at least 10 minutes before eating—or stick with canned lima beans to be safe.

And If You Accidentally Eat Something Poisonous...
Don't freak out. McVoy says to call the National Poison Control Center at 1-800-222-1222 to talk to an expert right away. They'll let you know if you should seek medical help.

Source:

http://www.womenshealthmag.com/nutrition/poisonous-healthy-foods?cm_mmc=Facebook-_-womenshealth-_-content-food-_-PoisonousHealthyFood

The Truth About Soy

Who hasn't heard of the marvels of soy? The marketing bandwagon has touted soy as the perfect health food for decades. But could something that sounds so healthful actually be dangerous?

If you take the time to look into the actual science, then the answer is yes. Thousands of studies link soy to malnutrition, digestive distress, immune system breakdown, thyroid dysfunction, cognitive decline, reproductive disorders and infertility -- even cancer and heart disease.

One of the primary reasons it would be wise for you to avoid soy is that more than 90 percent of soybeans grown in the United States are genetically modified. Since the introduction of genetically engineered foods in 1996, we've had an upsurge in low birth weight babies, infertility, and other problems in the U.S., and animal studies have shown devastating effects from genetically engineered soy including allergies, sterility, birth defects, and offspring death rates up to five times higher than normal.

Soybean crops are also heavily sprayed with chemical herbicides, such as Round Up and glyphosate, which a French team of researchers have found to be carcinogenic.

Soybeans -- even organically grown soybeans -- naturally contain "antinutrients" such as saponins, soyatoxin, phytates, trypsin inhibitors, goitrogens and phytoestrogens. Traditional fermentation destroys these antinutrients, which allows your body to enjoy soy's nutritional benefits. However, most Westerners do not consume fermented soy, but rather unfermented soy, mostly in the form of soymilk, tofu, TVP, and soy infant formula.

Unfermented soy has the following 10 adverse affects on your body:

1. High Phytic Acid (Phytates): Reduces assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking, but only with long fermentation. High-phytate diets have caused growth problems in children.

2. Trypsin inhibitors: Interferes with protein digestion and may cause pancreatic disorders. In test animals, trypsin inhibitors in soy caused stunted growth.

3. Goitrogens: Potent agents that block your synthesis of thyroid hormones and can cause hypothyroidism and thyroid cancer. In infants, consumption of soy formula has been linked with autoimmune thyroid disease. Goitrogens interfere with iodine metabolism.

4. Phytoestrogens/Isoflavones: Plant compounds resembling human estrogen can block your normal estrogen and disrupt endocrine function, cause infertility, and increase your risk for breast cancer.

5. Hemagglutinin: A clot-promoting substance that causes your red blood cells to clump, making them unable to properly absorb and distribute oxygen to your tissues.

6. Synthetic Vitamin D: Soy foods increase your body's vitamin D requirement, which is why companies add synthetic vitamin D2 to soymilk (a toxic form of vitamin D).

7. Vitamin B12: Soy contains a compound resembling vitamin B12 that cannot be used by your body, so soy foods can actually contribute to B12 deficiency, especially among vegans.

8. Protein Denaturing: Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein (TVP). Chemical processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.

9. MSG: Free glutamic acid, or MSG, is a potent neurotoxin. MSG is formed during soy food processing, plus additional MSG is often added to mask soy's unpleasant taste.

10. Aluminum and Manganese: Soy foods contain high levels of aluminum, which is toxic to your nervous system and kidneys, and manganese, which wreaks havoc on your baby's immature metabolic system.

Soy's antinutrients are quite potent. Drinking just two glasses of soymilk daily provides enough of these compounds to alter a woman's menstrual cycle. But if you feed soy to your infant or child, these effects are magnified a thousand-fold. Infants fed soy formula may have up to 20,000 times more estrogen circulating through their bodies as those fed other formulas. You should NEVER feed your infant a soy-based formula!

In fact, infants fed soy formula take in an estimated five birth control pills' worth of estrogen every day.

As dangerous as unfermented soy is, fermented soy from organic soybeans is a different story altogether and can be a beneficial part of your diet. Fermented soy is a great source of vitamin K2, and K2 (combined with vitamin D) is essential in preventing osteoporosis, cardiovascular disease, dementia, and various types of cancer.

Note that tofu is NOT on this list and is among the soy foods I do not recommend. Traditionally fermented soy products include:

• Miso
• Tempeh
• Natto
• Soy sauce (as long as it's fermented in the traditional way, and not all are)

Soybeans contain phytoestrogens, which mimic the body’s natural estrogen hormones. For men, this can lead to a testosterone imbalance, infertility, low sperm count, and increased risk of cancers. For women, it can cause estrogen dominance, which has been linked to infertility, menstrual troubles and cancer…

· These phytoestrogens are so strong that a baby consuming only soy formula is consuming the equivalent hormones of 4 birth control pills a day!

· The high levels of phytic acid in soy inhibit the body’s ability to absorb important minerals, including zinc, calcium, copper, iron and magnesium (which many people are dangerously deficient in already).

·  Soy also contains protease inhibitors, which can block the enzymes that are necessary for the digestion of certain proteins.

·  The goitrogens in soy are potent anti-thyroid compounds that can lead to  endocrine disruption and thyroid disorders. Infants on soy formula have a much higher risk of autoimmune thyroid disease. (note: cruciferous vegetables like broccoli, cauliflower and cabbage have these properties as well, though they are lessened greatly by cooking. Cooking does not remove these compounds from soy based foods!)

·  Soy is often promoted as an alternative food for celiac and gluten intolerant people, but its lectins can be harmful to the intestines and prevent healing even when gluten is removed.

·  Many studies have found even more harmful properties of soy: This link has a summary of many studies done about the harmful effects of soy.

·  Consumption of soy foods increases the body’s need for Vitamin D, Vitamin B-12, calcium and magnesium.

In addition to being harmful to our bodies, soy production is harmful to the planet and to livestock who eat it as well. Almost all soybeans grown today are genetically modified and “Round-up ready.” They contain a gene that allows them to be directly sprayed with pesticides without dying. There is some evidence that this gene can mutate and create a pesticide-like toxin in the body.

This mutation means that soybeans can be (and are) sprayed with large amounts of pesticides and herbicides during their cultivation. In addition, soybeans strip the soil of many nutrients, leaving soil depleted.

Animals who are fed soy can suffer many of the same health consequences as people who consume too much soy, and these harmful properties are then passed on in their meat.

An Inferior Protein Source

Besides the lectin and phytic acid in soybeans, they aren’t the complete protein source they are touted to be. Like all beans, they lack the amino acids Methionine and Cystine. While they are often promoted for being able to provide Vitamin B-12 to those eating a vegetarian diet, the Vitamin B-12 in soybeans can not be used by the body and actually cause the body to need more B-12.

There are no nutrients in these foods that can’t be found in higher amounts in meats, vegetables and healthy fats, so stick to those and avoid the lectins and phytic acid!

A Note on Fermented Soy

If you are going to consume soy, it is least harmful in its fermented state. Foods like Tempeh and Miso have some health promoting properties and many of the harmful anti-nutrients are fermented out. These are fine in moderation. Just look for ones that have been traditionally fermented.

Soy is Everywhere!

If you stay away from tofu and soymilk, you might still be consuming much more soy than you think!

Practically all processed foods contain some form of soy. Even some canned tuna contains a soy protein as part of the broth! Check the foods you buy for these ingredients: Soy lecithin, soy protein concentrate, soy protein isolate, texturized vegetable protein, hydrolyzed vegetable protein or any other phrase containing the word “soy.” Vegetable oil, candy bars, health bars, ice cream, potato chips, fast foods, pizzas, and prepackaged foods at all grocery stores contain some form of soy.

Sources:

http://www.huffingtonpost.com/dr-mercola/soy-health_b_1822466.html

http://wellnessmama.com/3684/is-soy-healthy/ 

http://truefitnessbootcamp.com/Nutrition_Challenge.html

Eating Your Way To A Flatter Stomach

Most foods will sit in our stomachs for a couple of days before they are fully digested which over time leads to stomach bulge, bloating, gas, and other other chronic illnesses leaky gut syndrome. Foods that are high in fiber and low in calories can help eliminate stomach bulge which leads to a flatter stomach. We have put together a list of foods that best fit this category to help guide to a flatter stomach. Eating these foods with your meals will help with digestion, fat loss and muscle retention. Enjoy!

 

Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain, (Yale University School of Medicine). But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

 

Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels.

Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

 

Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has 5 grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

 

 Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.

Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

 

Leafy Greens

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

 

Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

 

 Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of ab-friendly protein.

Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

 

Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

Source:

http://www.fitnessmagazine.com/weight-loss/plans/diets/best-foods-for-flat-abs/#page=1 

http://truefitnessbootcamp.com/Nutrition_Challenge.html 

True Herbal Blends

 

Organic Kidney & Liver Detox Tea on Etsy!

Ultra Probiotics

UltraProbiotic™ contains a minimum of 35 billion viable cells per serving.

RECIPE- MINI FRITATAS

 

Ingredients

• Nonstick vegetable oil cooking spray
• 8 large eggs
• 1/2 cup milk
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 2/3 cup mixed chopped veggies
• 2 tablespoons chopped fresh Italian parsley leaves

Directions

Preheat the oven to 375 degrees F.

Spray 2 mini muffin tins (each with 24 cups) with nonstick spray. Whisk the eggs, milk, pepper, and salt in a large bowl to blend well. Stir in veggies and parsley. Fill prepared muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes. Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately.

Source:

http://truefitnessbootcamp.com/Nutrition_Challenge.html

Veggie Vegan Pizza on Quinoa Crust - Gluten Free!

Ingredients  

Makes one 8 inch pizza:

- 3/4 of a cup of quinoa (soaked for about eight hours)

- 1 teaspoon of apple cider vinegar

- 2 teaspoons of mixed herbs, I used herbs de provence and oregano

- a sprinkling of chilli flakes

- salt

For toppings I used:

- 2 tablespoons of organic tomato puree

- a dozen cherry tomatoes

- a handful of artichokes

- a handful of pitted black olives

- a handful of rocket (arugula)

Instructions: 

Soak the quinoa overnight or for about eight hours in water . The best way to do this is put the quinoa in a larger bowl and cover it in water, make sure that it's covered by a few cm's. Then leave this to one side.

Once you're ready to make the pizza, pre-heat the oven to 190C. Then drain any water left in the quinoa bowl, before putting the quinoa into a food processor with the apple cider vinegar, herb, chilli flakes and salt. Blend for a few minutes until a smooth dough forms, it should look a bit like pancake mix.

Line the bottom of a pizza dish or cake pan with olive oil and pour the mix in, then bake for about 15- 20 minutes, until the base is firm - it cooks really pretty quickly though.

Remove and add your topping, either place it back in the oven for a few minutes to warm them or enjoy your toppings raw! I like my tomatoes and tomato puree heated and the rest of my ingredients raw. Delicious!

Source:

 http://deliciouslyella.com/vegan-quinoa-pizza-crust-gluten-free-dairy-free/

 http://truefitnessbootcamp.com/Nutrition_Challenge.html

HEALTH BENEFITS OF THYME HERB

• Thyme contains many active principles that are found to have disease preventing and health promoting properties.
• Thyme herb contains thymol, one of the important essential oils, which scientifically has been found to have antiseptic, anti-fungal characteristics. The other volatile oils in thyme include carvacolo, borneol and geraniol.
• Thyme contains many flavonoid phenolic antioxidants like zea-xanthin, lutein, pigenin, naringenin, luteolin, and thymonin. Fresh thyme herb has one of the highest antioxidant levels among herbs, a total ORAC (Oxygen Radical Absorbance Capacity) value of 27426-µmol TE/100 g.
• Thyme is packed with minerals and vitamins that are essential for optimum health. Its leaves are one of the richest sources of potassium, iron, calcium, manganese, magnesium, and selenium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.
• The herb is also a rich source of many important vitamins such as B-complex vitamins, beta carotene, vitamin A, vitamin K, vitamin E, vitamin C and folic acid.
• Thyme provides 0.35 mg of vitamin B-6 or pyridoxine; furnishing about 27% of daily recommended intake. Pyridoxine keeps up GABA (beneficial neurotransmitter in the brain) levels in the brain, which has stress buster function.
• Vitamin C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
• Vitamin A is a fat-soluble vitamin and antioxidant that is required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural foods rich in flavonoids like vitamin A and beta-carotene helps protect from lung and oral cavity cancers.

Thyme leaves offer significant levels of quality phyto-nutrients profile. Just 100 g of fresh leaves provides (% of Recommended daily allowance)
38% of dietary fiber,
27% of vitamin B-6 (pyridoxine),
266% of vitamin C,
158% of vitamin A,
218% of iron,
40% of calcium,
40% of magnesium and
75% of manganese but no cholesterol.

RESOURCE: 

http://www.nutrition-and-you.com/thyme-herb.html

http://truefitnessbootcamp.com/Nutrition_Challenge.html
 

RECIPE-GLUTEN FREE SPAGHETTI SQUASH

Love your spaghetti?  Here's a healthy GLUTEN-FREE way to enjoy it and add more vegetables to your diet!

 

 

Ingredients:

• 1 large spaghetti squash  
• 1 tbs olive oil 
• 1 lb organic ground beef
• 1 tbs organic coconut oil
• 1 large white onion, chopped
• 1 can organic Italian-style tomatoes
• 1 clove garlic, crushed
• sea salt, black and chili pepper  
• fresh chopped basil to taste

Directions: 

1. Preheat oven to 375 degrees. 
2. Cut the squash lengthwise and clean out seeds. Rub with olive oil, and sprinkle with salt and pepper. Lie face down on a baking sheet and place in the oven for 60 minutes, flipping over once at the halfway point. 
3. Meanwhile, in a large pan heat the coconut oil and add the chopped onion and garlic, letting cook until it becomes translucent.
4. Add in the ground meat and allow to brown all the way thru (approx 6-8 minutes). 
5. In a high-power blender, mix the tomatoes and pour over the meat mixture. Add spices to taste and remove from heat. After removing squash from the oven, use a fork to form the "spaghetti," and spoon a generous helping of meat on top.