Saturday, September 17, 2016
Most of us know that protein is incredibly important in the human diet and that a high-protein, low carbohydrate diet is a proven formula for rapid weight loss and prevention of weight gain. But the truth is, most of us don’t know much about how proteins work in our bodies, how much protein we actually need to eat, and in what forms. Here is a handy introduction to proteins, the nutritional giants that build our bodies.
Proteins are the human body’s main building blocks. Proteins are essential to the building of muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and other tiny molecules that serve essential functions in our bodies. Essentially, we would not be able to sustain life without protein. Proteins are made up of tiny molecules called amino acids that are joined together like a string of beads, forming long protein chains that then take on complex shapes. While our bodies produce many of these amino acids, there are others, known as “essential” amino acids that our bodies don’t create which we must ingest as food.
The foods highest in protein are meats, fish, eggs, and dairy products, which contain all of the essential amino acids in the proper proportions that the human body needs. For those who eat a vegan or vegetarian diet, there are also plant-based proteins, such as quinoa, legumes, and nuts. Although protein makes incredibly important contributions to our weight-loss efforts, I don’t believe most people need to monitor their protein intake. The best recommendation is to include at least one serving of protein at each meal, with a goal of creating a balanced diet that includes about 25-30% varied protein sources, including plant and animal products, and plenty of complex carbohydrates such as vegetables and fresh fruit.
Eating a high-protein diet assists with weight loss by increasing your metabolic rate or the number of calories your body burns for energy, while also reducing your appetite which reduces the number of calories that you ingest. People who have used high-protein diets as the formula for rapid weight loss report that increased protein intake reduces the appetite and causes a natural reduction in calorie intake. Because protein is much satiating than either fat or carbohydrates, it provides a sensation of fullness and reduces compulsive snacking.
Studies showed that patients who increased protein intake to 30% of their daily caloric intake managed to reduce their daily average caloric ingestion by 441 calories daily and lost 11 pounds in 12 weeks by simply adding more protein to their daily caloric intake.
And protein not only helps you lose the weight, it also prevents future weight gain. A diet high in protein also builds and sustains muscle mass, which increases your metabolic rate and means your body is basically burning fat around the clock. For those seeking to kick start or maintain weight loss, it is recommended to eat a diet composed of approximately 30% protein.
A simple formula for calculating the amount of protein you should be consuming daily is to plan daily meals around three main food items and make sure that one of those food items is always a protein source such as meat, poultry, eggs, cheese or dairy, beans, other legumes, avocados, quinoa, or nuts.
Sunday, September 12, 2010
If you're looking for more ways to save money and eat healthier, how about making your own yogurt? Not only does fresh, home-made yogurt offer much more nutritional and probiotic power than store-bought yogurt ~ you can also save hundreds of dollars yearly by simply making your own organic yogurt at home. For all who want to enjoy this valuable, nutritious and delicious food in the cheapest and healthiest way possible, here is my easy, do-it-yourself yogurt recipe.
Start with the best possible milk you can buy. If you can get raw or unpasteurized milk, that would be all the more optimal. But for most of us, store-bought organic milk will do. I use Low-fat (2%) organic cow's milk, but you can use any type of organic milk you can find.
Buy a good organic brand of plain yogurt that has the approximate flavor and consistency of the yogurt you would like to make. This will be your Mother Culture. My favorite is the Greek-style yogurt culture that is only slightly tart and contains lots of acidophilus and other beneficial probiotics. Make sure that the only ingredients in this Mother Culture are milk and active cultures.
Measure out the milk into the containers that you will be using, preferably glass jars with plastic lids. Leave room in each of the jars for the Mother Culture, which should cover the bottom of each jar to a depth of at least 1/2 to one inch, depending the desired thickness of your yogurt.
1. Pour the milk into a saucepan and bring to a boiling point. You will see the surface of the milk bubbling and a cream-colored skin forming on the top.
2. Pour the desired amount of Mother Culture into the bottom of the glass jars.
3. Let the milk cool down to 110℉/43℃ while the Mother Culture warms up to room temperature. If you are a seasoned cook, you can guesstimate this temperature in the milk by dipping your fingertip in it - it should feel like bathwater for a baby. If you are less sure of yourself, use a cooking thermometer until you can guesstimate with ease.
4. Strain and pour the milk into the jars with the Mother Culture, seal the jars and shake vigorously, then more vigorously. The better you shake it up, the smoother and silkier the consistency of your yogurt will be.
5. Insert the jars into the incubator environment.
NOTE: I incubate my yogurt in a padded, insulated lunch-box that will easily retain the desired incubation temperature. My grandmother would wrap the jars in damp warm towels and insert them into a cabinet, providing the perfect temperature. I've heard of others incubating in sealed coolers lined with warm, damp towels. The goal is to create a dark, enclosed environment in which the little probiotics can procreate and multiply - about 110℉/43℃, the ideal temperature at which acidophilus multiplies. Some convection ovens have a "defrost" or similar setting that will maintain the desired temperature. In some gas ovens, the small pilot flame inside the oven maintains the ideal temperature. Whatever you do, DO NOT use a mircowave oven for this purpose.
6. Leave the jars in the incubator for at least six to eight hours, longer for thicker yogurt. I sometimes forget they are in there, and leave them as long as 12 hours. In general, the longer you incubate the yogurt, the more acidic the flavor, and the thicker the consistency. After about 12 hours, the yogurt becomes a bit grainy and, for some, a bit too sour.
Eat a serving of your yogurt immediately after removing from the incubator. It will still be at the proper temperature for reproduction of the friendly probiotics. Because the inside of our bodies is close to this ideal temperature, the probiotics have a chance to rapidly multiply in your gut as they are still in this active reproductive state. This is by far the healthiest yogurt that you can eat, containing the highest number of probiotics.
Remember that sugar and other sweeteners will kill off the acidophilus and beneficial bacteria rather quickly, so use them sparingly. It's best to eat the yogurt plain or with fresh fruit.
Friday, July 3, 2009
Choosing the perfect vitamin supplement
Vitamins are essential to our bodies for a number of reasons, and we all know this. But many of us really don't have a clue as to what they actually do in our bodies and what is the best way to get them. If you can't remember this information from high school Biology class, here's the scoop on your body's secret love affair with vitamins.
What are vitamins?
The catalysts for all human bodily functions are enzymes. These tiny agents control all of the body's chemical reactions. Their workforce is composed of coenzymes, which help speed these chemical reactions along smoothly. Coenzymes are vitamins and minerals that regulate the metabolism and assist in biochemical processes that convert digested food into energy.
There are two types of vitamins your body needs: water-soluble vitamins, which are needed daily, since your body has no way to store them; and the oil-soluble vitamins such as Vitamins A, D, E and K, which your body stores in fatty tissue and in your liver. Both types are equally important, and most are present in a wide variety of foods.
When choosing a vitamin supplement, remember that your nutritional needs may vary according to several factors, including age, gender and level of physical activity. So your needs will differ at different stages of your life, and your supplementation should always be cycled and supervised by a trained health professional who can help you determine your actual deficiencies and needs. For example, during pregnancy and lactation your nutritional requirements increase, and your tolerance of certain substances may be affected. This is also true for people suffering from a chronic illness or recovering from surgery or chemotherapy, and certainly true for anyone taking prescribed medications. Drugs often interfere with the body's ability to absorb vitamins, and certain drugs interact with certain nutrients, so it is essential to seek the advice of a qualified health professional that fully understands these interactions.
As a general rule, when shopping for vitamin supplements, bear in mind that the recommendations for daily minimums set forth by many government agencies, such as the U.S. Food and Nutrition Board, may err on the low side. In fact, the amounts recommended may be just barely enough to prevent diseases like rickets and beriberi, but hardly the dosage required for optimal health. Again, seek the advice of a licensed health professional that regularly uses vitamin therapy in a clinical setting and has gained substantial knowledge from actual experience with patients.
One thing to remember is that smaller doses taken several times a day may help you maintain your energy levels for longer periods. In general, take vitamins with meals so that the body will recognize them as food.
The formulas on the market include tablets, capsules, lozenges, liquid, powder and sublingual drops. The liquid forms and sublingual drops are very quickly absorbed, and in certain conditions may be warranted, but they are generally costlier than other forms. The heat process required to form many types of tablets often cancels out the benefits of the nutrients. Check not only the ingredients but also the process used to manufacture the tablets. Capsules are generally more economical than liquids and just as effective if the vitamins are balanced in proper proportions to one another and derived from natural food sources. But don't be fooled by clever marketing language on product labels. The word "natural" alone does not necessarily mean "natural food source" so make sure the product label denotes the actual source of each nutrient. Avoid all secret additives and fillers such as artificial colors and flavors, and unnecessary chemicals.
Ideally, our bodies should have their nutritional needs met through food intake. This is practically impossible in a world dominated by processed, biochemically-enginneered food sources marketed with irresistable sales pitches. For those who are generally healthy and interested in enhancing their diet with a good multi-vitamin supplement, the market does offer a variety. Nevertheless, it is always wise to read the label of each product thoroughly, compare several products, test by trial and error and consult your regular health-care practitioner. Once you find a vitamin product that really makes a remarkable difference in your energy levels, stick with it - the benefits will only increase over time.
Thursday, March 26, 2009
Eating healthy foods is ultimately cheaper than living a toxic life, but it takes some time to train yourself to shop wisely and to really appreciate the benefits of quality nutrition. Plan meals for each day of the week (including how you will recycle and redesign leftovers), make a list and avoid temptation in the aisle: what you used to spend on cookies, snacks, soda, chips, etc. should instead go to organic produce and real food.
There are also some things you can do to begin cleaning up your diet without going totally organic. The most important thing you must do if you live in the United States or any other developed country and want to be on the healthy side is READ LABELS!!!! Start by avoiding the toxic chemicals in most foods like High Fructose Corn Syrup (found in almost 80% of all products on your average supermarket shelf), Aspartame, Artificial Flavors and Colors, and Hydrogenated oils. By simply eliminating these ingredients from your kitchen cabinet, you will have done yourself and your family an INCREDIBLE service. (I have an artist friend that refers to these ingredients as "drugs masquerading as food").
I live near the beach and have had a hard time growing my own food (as I used to do in northern California) because of the sandy soil here, but i do have a great avocado tree and grow herbs indoors. Anything you can grow at home is worth the couple of hours of tending that you might have to do each weekend.
I also make my own yogurt - an extremely easy money-saver. A half-gallon of organic milk is about the same price as a quart of organic yogurt, so you save big and get lots more nutrition from the living and freshly fermented probiotics.
At the end of each week, I grab the scraps of veggies that are starting to get a little rough around the edges and make a creamy pureed vegetable soup that I freeze in small containers. When i make chicken soup for my daughter (extremely picky eater) i add a bit of this veggie puree, it thickens the soup and gets her to eat all the stuff she would not touch if she recognized it (kale, carrots, okra!)
Keep at it, and you will find new ways to save every day. The more time passes, the more your kitchen will be well-stocked with healthy basics that offer long-term benefits such as sea salt, organic sugar or maple syrup (in large quantities – try Cosco), and organic cooking oils. The conversion to organic is worth every effort.
As added insurance for all of us trying to live a healthier lifestyle, let’s keep abreast of local and national laws, amendments and propositions surrounding food and the governance of organic farming and labelling. More on this in upcoming posts…
Tuesday, March 17, 2009
In this difficult economic climate ridden with rising health care costs and inflation, it's more important than ever to maintain a positive attitude toward money and set your sights on personal prosperity. Moreover, train yourself to feel prosperous and blessed as of this very moment. If you are reading these words, all you must do now is believe that your personal vibrational frequency attracts your (seemingly) external situations and not the other way around. Remember that many will ride out this depressive economic era seemingly unscathed. Resolve to be among those, understanding that your own projections will be met by manifestations in your external reality.
Many of us are held back from embracing prosperity by fears, ignorance, prejudices and other subconscious motivators that taint our attitude toward money and wealth. The thought of becoming wealthy instantly throws us into a subconscious panic. We immediately begin to question our existing paradigm: What would become of me if my income were to suddenly increase dramatically? Would I become a better person? What would my friends think? Would money bring out the best or the worst in me?
And it is this very panic - the pure emotional power of it - that attracts that very thing you fear most: economic insecurity.
The fact of the matter is, you won't know how money will enhance, change, transform or elevate your life until you actually start to see larger sums than ever before coming into your hands. But if we can judge by example, we all know of people who have made personal fortunes without sacrificing their personal values. In fact, for many, money represents a source of power and the opportunity to invest in causes that we righteously believe in, including such things as alternative energy, holistic health care, research foundations, charities, and grass-root political organizations. Your positive example will also help inspire others, and your personal prosperity will directly and indirectly serve the economic betterment of those you love.
There are a multitude of ways to increase your household income quickly, easily, and without a lot of investment up-front. Many home-based business opportunities have cropped up all over the Internet and - in spite of the many spammers and ripoff operations - quite a few are actually legitimate companies that can help you to earn that extra income you need. The Internet has made it possible for those of us with creative talents, unique services and innovative money-making ideas to grow our wealth in a plethora of creative new ways that weren't even conceivable only 20 years ago.
The first step to becoming financially solvent is to educate yourself in the areas of strategic planning, investment strategies and financial products offered by banks, insurance companies, investment firms and other financial institutions. Learn to distinguish between a Hedge and a Mutual Fund, an IRA and a Money Market Account.
In this day of electronic technology and global markets, the archaic financial systems of the Industrial Age are being replaced by new systems that conform to the New Information Age. Get with the times by reading as much as you can about financial matters and becoming savvy on the subject. Contrary to the once-popular belief that "finances are boring" turn your creative juices in the direction of designing your desired (and deserved) lifestyle. Education is an asset you can build without much financial investment, thanks to the information available online today.
By increasing your knowledge of accounting, banking, investment products and sources of passive income, you improve your self-esteem in this area and your chances for transmitting the right vibrations with regards to your financial future. Remember to always acknowledge the bounty of riches that you have already received, and be grateful for the knowledge you acquire along the way. When it comes to planning your financial future and designing your dream life, the journey should be as enjoyable as the perceived destination - in fact, the journey itself is the real prize!
Monday, January 12, 2009
Managing stress is a leading concern for many adults. While taking time off work and getting away for a quick vacation may not be on your immediate agenda, nonetheless, there are a number of ways you can manage your stress level while still keeping up with your daily obligations. The following are some tips for achieving a state of deep relaxation regularly in order to keep your body and life flowing optimally.
Watch what you put into the body and when
Your diet actually has a lot to do with your overall well-being and stress level. Certain foods are more stress-producing than others, and it is important to note how much and how often you eat. The first of the stress-producing culprits are coffee, soft drinks, energy drinks and other caffeine-and-sugar-laden beverages. Caffeine is known as a powerful stimulant that affects the nervous system directly and daily comsumption may compromise your body's ablity to relax properly. The same goes for chocolate, black tea, yerba mate, and even green tea, so consume these stimulants at times when they will not intensify the already excited activity of your adrenal glands. In other words: avoid them during times of peak stress, such as when you're rushing out the door to get to work in the morning. Instead, enjoy them in moderation after a leisurely meal on your day off and disable the cyclic relationship between these substances and your stress level.
A diet too rich in meats and animal products may result in mood disturbances and compromise your ability to relax and even to achieve restful sleep. Raw foods and vegetables, on the other hand, support the body's nutritional needs while facilitating rapid digestion and the elimination of toxins that can cause tension and irritation in the body. Organic whole grains, nuts, seeds and beans, especially soaked and/or sprouted before consumption, help you maintain a clean digestive tract with optimal mineral absorption. The absorption of minerals is crucial to your body's overall well-being and your ability to ward off anxiety, irritability and stress. Fresh cultured dairy products such as yogurt, kefir and fresh mozzarella cheese are excellent sources of calcium, which nourishes your bones and nervous system, but avoid hardened and aged cheeses, as these are often much more difficult to digest, resulting in irritation. Taking a good mineral supplement will also help to keep your moods in check. Magnesium is known to expand and relax muscle tissue, and a warm bath filled with Epsom Salt (magnesium sulfate) is an excellent treatment for overall physical stress and muscle stiffness.
Honor the mind-body connection through movement and exercise
Taking time out to exercise, stretch your muscles and meditate is vital to the sustenance and vitality that your body needs in order to truly enjoy a full life. You can save time by combining the two activities into one, through a discipline such as T'ai Chi, Qui Gong or Yoga. Or, design your own relaxing and stretching routine using whatever movement elements you feel most comfortable with. The key is to reduce your heart rate and blood pressure, empty your mind, and massage your entire musculature as well as your inner organs. Bear in mind that stretching is not the same as aerobics nor is it the same as weight-bearing exercise. Those forms of physical activity are best performed after the body is fully stretched and relaxed.
The best way to begin meditating is to find a tranquil spot and sit comfortably. Begin to inhale deeply using only your nostrils and the full capacity of your lungs, drawing the breath into the lower abdomen. Count to ten while holding the breath in your body, then release it slowly through your mouth. By repeating this deep-breathing exercise, you will soon feel your body challenging the depths of your breaths. Gently push onward, concentrating deliberately on relaxing every part of your body, beginning from the toes up. Focus on each part of the body as you visualize relaxation and expansion in your ankles, calves, knees, thighs, pelvis and so on. Allow yourself to stay in the meditation for a period of about 15 minutes. Setting a timer is a good idea so you do not have to worry about watching a clock.
After a while, you may find yourself thinking about all your current problems, situations in your daily life, and things that seem to be distracting you from your meditation. But wait! That is precisely what meditation is supposed to do: allow you to filter your thoughts through a state of utter tranquility and release them. Once you have systematically allowed all your thoughts to evaporate through the process of mental release, you will experience a soothing inner peace. At this point, you will know you have reached the state of absolute relaxation, the mental state known as Alpha. After lingering for a few minutes in the state of Alpha, you will have successfully relaxed your mind and body to a degree wherein toxins produced by stress and anxiety can be more easily processed and eliminated by your body.
By creating a quiet sanctuary where you can release your tension, you grant yourself the gift of space and expansion. Choose a private spot outdoors, in your garden or on a window-bench overlooking a tranquil view. If your sanctuary is indoors, make sure the room gets good natural light and is uncluttered. Burn a small amount of incense or use aromatherapy to elevate the spiritual and emotional energy of the space. Surround yourself with the colors, sounds, and fragrances that you love. By retreating to your sanctuary each day, you will feel mentally and spiritually replenished, charging your batteries for your otherwise hectic and busy lifestyle.
Thursday, January 8, 2009
The Feinberg Technique
Written by Leslie Feinberg, D.C.
The American Chiropractor,
Volume 24, Issue 02
NMT: The Feinberg Technique is a comprehensive system of healing that truly delivers on the promise so much of the world of health care has believed would one day emerge from the field of energetic medicine.
E=MC2 is the famous equation by which Albert Einstein explained that matter and energy were inter-convertible, one to the other, and not the two distinct forms of physical existence they had long been believed to be. Physicists Niels Bohr, Werner Heisenberg, Wolfgang Pauli, David Bohm and others later described a quantum mechanics worldview that added a third term to this equation—Consciousness—spelled with a capital “C” to differentiate it from the personal consciousness we all experience. Quantum mechanics describes the origin of the first elementary particles from which all energy is composed, which forms all matter as the product of Consciousness. This is the current scientifically accepted physical theory of the universe, and not science fiction. Consciousness is the primary “stuff” from which all that exists in our 4-dimensional space-time universe comes into being in its most primary form—the logos or logic that defines it.
To summarize, the degree that anything exhibits optimal form and function is the degree to which its definition at the level of logic reflects perfection. Similarly, form that is less than optimal and function that is inefficient can be seen to represent definitions at the level of Consciousness, or Logos, that are incoherent, incomplete, or corrupted. So it is seen, at the most primary and indivisible level, that all the world exists as information. So says the physics of the 21st century.
Now, imagine that we permit this quantum mechanics worldview to inform our understanding of health and disease. Remember, if quantum theory is true, and it has been the accepted worldview of physical reality for nearly a century, then quantum mechanics explains all things great and small and not just the world of elementary energetic particles. From the quantum vantage point, we see health as the outcome of an informationally complete and uncorrupted definition of the self that unfolds into physical reality. Similarly, we see illness as the 4-dimensional space-time expression of a definition of the self that is tainted by informational error. Two centuries ago, Samuel Hahnemann described illness as a consequence of informational corruption and he developed his system of homeopathy remedies to improve body function at this informational level. D.D. Palmer used the term “quality interference” to describe the source of disease at an informational level.
The late quantum physicist and philosopher, David Bohm, proposed what he called cycles of “soma significance” by which he explained that the human mind, through conscious intention, could feed back into this informational dimension at which the universe defines all that exists. In so doing, human consciousness can influence this process going forward, modifying the very definition of self by which health or illness unfolds. The psychologist and writer Wayne Dyer has recently popularized the concept that consciousness changes reality, in his television special, entitled The Power of Intention. This understanding has been reflected for decades in the writings of business gurus like Napoleon Hill (Think and Grow Rich). Consciousness is the motive force that manifests what occurs in our personal and our business lives. The now classic movie, What The Bleep Do We Know, has introduced millions of people all over the world to an understandable quantum mechanics worldview. A fundamental paradigm shift has occurred.
NMT: The Feinberg Technique, also known as NMT (NeuroModulation Technique), is a system of “consciousness medicine” that efficiently addresses this fundamental level at which illness and wellness are manifested. The quantum mechanics worldview suggests two very empowering and profound possibilities. 1) Illness may be interpreted on an informational level to exist as a deficiency or corruption of meaning, significance, consciousness, and logic that defines the self. 2) Consciousness can be used, by way of specific therapeutic intention, to alter such informational distortion and, by so doing, improve the blueprint by which physical form and function of the body are determined.
NMT has produced unparalleled results in many patients suffering from degenerative diseases. One such case is documented here with pre- and post-NMT treatment Cavitat images, FDA approved ultrasound bone imaging technology. The image above shows three cavitations, areas of osteonecrosis and bone infection, that were healed completely in 4½ months using only NMT: The Feinberg Technique. The images are intuitive to read with a complete fully-filled cube representing perfectly normal bone. No other such non-surgical healing of bone cavitation has ever been demonstrated in all of medical history to our knowledge. Previous to NMT, the only documented cure for cavitations was surgery, which takes one year to heal, and many of which fail and require repeated surgery.
NMT: The Feinberg Technique produces effects so rapid and profound that those who first witness it are startled. In 27 NMT seminars, I have demonstrated the immediate correction of anaphylactic food allergies such that each of these patients was able to eat those previously allergenic foods—without a single case of anaphylaxis. The photo above is of a patient, anaphylactic to nuts, peanuts, and all shellfish, who flew to our Richland, WA, NMT Advanced Symposium in September ’05 from her home in Florida. She is shown eating coconut shrimp immediately following her NMT allergy treatment. She had no reaction to shellfish, tree nuts, or peanuts after being in NMT treatment for allergy at the seminar. In the three months since she was treated, she has had no allergy symptoms to any of these foods and has included them among her favorite foods.Chronic pain of many years is durably corrected in a matter of minutes.
NMT is used successfully by hundreds of trained health care professionals to resolve autoimmune diseases such as arthridites, Sjogren’s disease, anaphylaxis, asthma, chronic pain, irritable bowel conditions, chronic fatigue, infectious conditions, and emotional problems, among many others. NMT uses simple forms of biofeedback in a way that permits the practitioner to literally look at the way the body has defined its own illness and to immediately correct such confusion in the system and eliminate the reason for illness. NMT should be seen as a powerful integrative approach to health care, compatible with and complementary to allopathic medicine, chiropractic, acupuncture, homeopathy, psychology, and other professions.
To read more about this revolutionary system of healing, visit www.nmt.md or call the NMT office at 541-567-0200.