Thursday, June 30, 2016

Could Wild Foods Be a Crucial Part of Sustainable Living?

Many more informed consumers today are beginning to adopt a variety of sustainable living concepts. People are thinking about or actually making lifestyle changes on everything from considering hybrid or electric cars to alternative energy sources for our homes to how our food sources are grown. The news is full of how green living and sustainable living practices are necessary as our resources are depleted and our environment and ecosystems are put at risk. Part of this whole sustainability movement involves the way we grow, harvest, process and deliver our foods. More and more people are becoming aware that fast food and pre-packaged processed foods lead to a lack of nutrition and the chronic health problems that are so prevalent in our society. These people are turning instead to buying from local organic sources or growing their own food and that is definitely a start in the right direction. A smaller group of these people are also starting to realize that adding wild foods to their diets is a good way to increase their nutrient intake and another part of the sustainable living model.

Sustainability and Nutritional Concerns
Most of us are aware there is still a world hunger problem and a need to create sustainable food sources for those who don't have access to enough food, but even in countries that have enough food there is a problem of not getting enough nutritional value from the foods being eaten. Jo Robinson, author of Eating on the Wild Side: The Missing Link to Optimal Health, points out that when we became a society of farmers we started breeding fruits and vegetables for taste and lost a lot of the nutritional value that wild foods provided. We need fruits and vegetables for the antioxidants, vitamins, fiber, micronutrients and phytonutrients that keep our bodies healthy. Many of our produce today has either been bred without this in mind or these nutrients are lost through processing and the time it takes to get them to the consumer. In her book, she cites the varieties of different foods that have the highest nutritional value. For example, Bing cherries are four times higher in antioxidants than Rainiers and you can get 20% more lycopene from the smaller varieties of tomatoes such as cherry or grape than from the larger varieties. We know broccoli is packed with all sorts of good for you nutrients and vitamins, but by the time it gets to you at the grocery store it can have lost 80% of the compounds known for warding off cancer.

A lack of micronutrients from food is another big concern. Even people who eat a lot of healthy type foods and have enough food to get the calories they need may not be getting enough of micronutrients vital to good health. Wild foods on the other hand like fruit, root crops, tubers, herbs and mushrooms are loaded with micronutrients. Bronwen Powell, a research fellow at the Centre for International Forestry Research, reminds us that as part of the sustainable food movement we need to look not only at the quantity of food, but the quality of it. as well as adding wild foods into our diets, increasing fruits, vegetables and legumes in the diet and cutting out the bad fats and refined sugars can go a long way towards getting the micronutrients we need.

A Little Wild Food Goes a Long Way
One study showing that participants including just 3% of wild foods from the forest in their diet increased their micronutrients such as iron, vitamin A and vitamin C as much as between 19 to 31%. Sustainable food takes into account maintaining the nutritional integrity of the food source by how quickly it goes from harvest to being consumed, so getting your wild food locally or foraging for it yourself is a definite plus. Pascal Baudar, a "wild foodie" and outdoor skills/self-reliance instructor in Los Angeles, created the term "transitional gastronomy" in teaching people to use locally produced food combined with wild foraged foods such as Chickweed, Curly Dock, Wild Mustard, Nettles, Lambsquarter, Wild Radish and Black Nightshade berries. When foraging for wild foods Arthur Haines, a research botanist and plant taxonomist with the Delta Institute of Natural History in Maine, provides tips for people to be sure to maintain the sustainability of these food sources. This includes only taking leaves of a plant rather than the bulb part of it, collecting the underground part of the plant only during a time when it has produced seeds that we can plant in the hole, replanting the "root crown" of the plant and focusing on harvesting from perennial plants more than annuals. Knowing which varieties can remain sustainable with large amounts being harvested from it and limiting your harvest of those that can't will also help insure a sustainable population of wild foods.

Don't Want to Go Foraging?
I know all this foraging for wild foods sounds great nutritionally, but do you really have the time? There are ways to get more nutrition from your foods if you are crunched for time just by selecting the right varieties of foods and from wild food supplements. For example Jo Robinson recommends Granny Smith, Braeburn, Cortland, Gala, Honeycrisp, and McIntosh apples as being among the most in nutritional value. She says in general the apples that have the most red have the most phytonutrients. In the case of artichokes, the nutritional key is to eat them quickly as they lose antioxidants and sugar faster than other vegetables. Her book is full of other information on the most nutritious varieties to look for.

If you are looking for a really convenient way to add wild foods to your diet with a sustainable product, then look no further than our wild food supplements. AFA bluegreen algae from Klamath Lake uses the energy from the sun to digest water and carbon dioxide and release it as free oxygen into the air. This is known as photosynthesis and algae was the first organism known to produce oxygen in this way. In fact, algae are responsible for up to 90% of all the photosynthesis on Earth. While it's true algae can be found around the world, the most commercially viable AFA comes from Upper Klamath Lake in Oregon which is one of the few ecosystems on the planet that can support mass quantities of recurrent growth. Specialized equipment is used to harvest, transport, dry, process and package this AFA bluegreen algae as whole food supplements in a way that maintains the environmental sustainability of it. These wild edibles are grown in a unique environment that gives it a full spectrum of antioxidants, amino acids, organic minerals, trace elements, essential fatty acids, and enzymes that are preferable over synthetic vitamin and mineral supplements because they are 98% absorbable. With over 50 minerals and including some of the more scarce trace elements such as fluorine and vanadium, AFA bluegreen algae also provides the perfect balanced ratio of Omega-3 fatty acids to Omega-6 which is often reversed in diets full of processed and fast foods.

As part of our sustainably grown wild food supplements, you'll find whole food products made with forest grown mushrooms organically grown from wild spores, a seaweed and algae product that combines dulse, kelp, fucoidan, Ecklonia cava, bladderwrack, Dunaliella salina, spirulina, chlorella and AFA bluegreen algae, and a whole food sprouts product with kale sprouts, red clover sprouts, wheat sprouts, and Dunaliella salina algae. Or get them all in these convenient daily packets.

Whatever way you choose to get wild foods into your diet, it's time to really start considering the sustainability of your food and the nutritional value of it. You owe it to yourself and your health to get the freshest, most nutritious food you can get. It will pay off in the long run in health benefits for your body.


If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.


Sources:
http://whyalgae.com/blue-green-algae-klamath-lake-ecosystem/
http://www.energygrid.com/health/2009/10kb-klamathalgae.html
http://www.newearth.com/wild-bluegreen-algae-the-secrets-getting-out/
http://sierraclub.typepad.com/greenlife/2013/08/6-sustainable-techniques-for-wild-food-foraging.html
http://www.redbookmag.com/health-wellness/advice/what-are-phytonutrients?src=soc_fcbks#slide-1
http://blogs.scientificamerican.com/food-matters/2014/02/12/seeing-the-forest-through-the-trees-how-wild-foods-may-contribute-to-food-security/
http://www.cuesa.org/article/eating-wild-side
http://www.examiner.com/article/wild-food-foraging-sustainably-gourmet

Tuesday, June 28, 2016

Foods and Supplements for Weight Management

Not all foods are the same when it comes to calories, metabolism, enzymes, and satiety; which are all things to consider when managing your weight. According to Academy of Nutrition and Dietetics spokesperson, Heather Mangieri, RD, there are some foods that keep you from overeating by making you feel fuller which reduces cravings and some that boost your metabolism. Eating foods of this type naturally leads to losing weight and maintaining that weight loss. Additionally foods that have been overcooked, processed or canned have lost their natural enzymes through heating. Eating a diet consisting of principally these type foods stimulates the endocrine system and results in gaining weight. When considering losing weight and maintaining your weight remember that calories from cooked foods results in gaining weight much more than raw foods. In lieu of switching to a diet totally of raw foods, you can add digestive enzymes to your diet with high quality supplements that help you breakdown the foods you eat into forms the body can use. Undigested food sits in the gut and shows up as belly fat. Adding raw and lightly cooked veggies and fruits to your diet as much as you can will get extra digestive enzymes working for you. Adding probiotics such as acidophilus, bifidus or a full spectrum probiotic supplement can also help keep your digestive system working optimally so that you get the most nutrition from the foods you eat that your body can use up instead of store up as fat. For the digestive support to aid in weight management, taking probiotics first thing in the morning and digestive enzymes with pure water five to fifteen minutes before eating can be helpful. Eating a healthy diet that keeps your body nourished with the nutrients it needs can also help you eat less in general. This is a case where a wholefood supplement such as AFA bluegreen alage, full of vitamins, minerals and micronutrients, can be helpful to add to your diet insuring that your body is getting the full range of nutrients it craves. Being high in chlorophyll, AFA bluegreen algae not only provides wholefood nutrition, but also supports the intestinal lining, the digestive system, and helps in assimilation of food to nourish the body on a cellular level which reduces food cravings. It also is high in fiber to help eliminate toxic waste that our cells release when losing weight and helps us from absorbing fat. An easy, convenient way to get AFA, probiotics and enzymes all in one product is with these daily packets. In maintaining weight there are other certain types of food that you can add to your healthy diet to help.

Protein
Including protein in your diet can increase your metabolism significantly to help burn off more calories, help you feel more satisfied so that you snack less, and build muscle which burns up more calories. Studies report that a diet high in protein can help you burn 80 to 100 extra calories daily and that adding 30% more protein foods to your diet can reduce your unhealthy food cravings by 60% and help you lose about a pound a week extra. Eggs are a good high protein food that are low in calories and have healthy fats. In the past eggs were associated with raising cholesterol levels, but more current research discounts this and reports findings of those eating eggs for breakfast as contributing to curbing appetite and losing weight compared to other breakfast foods such as bagels and cereal. In fact one study reported women eating eggs for breakfast lost two times the amount of weight compared to those eating bagels for breakfast and another study reported women eating 350 calories with 35 protein grams from eggs and beef sausage ate less fatty and sugar filled foods throughout the day than those having cereal. When it comes to eggs though, don't skip the yolks as many of its nutrients are there. Meats, beans, legumes, and dairy are other good sources of protein. One way to add extra high quality protein into the diet is with a protein powder. There are various kinds of protein powders available including whey, soy, pea and brown rice. Recent studies however indicate that whey protein benefits far surpass soy protein.

Dairy
Dairy products are not only good sources of protein, but also calcium that can help burn fat. Milk, goat cheese and feta all have a fatty acid that aids in fat burning. Dairy products from animals that are grass fed have the most of this healthy fat. Cottage cheese is another good dairy product for weight management as it is low in calories, doesn't have much fat or carbs and is high in calcium. Then there is yogurt that is a great addition to a weight management diet as it also gives you probiotics for gut health. It is generally thought that low-fat dairy is preferable to avoid extra fat, but there are studies now reporting that whole dairy is actually better at lowering risks of obesity and type 2 diabetes. Low fat yogurts also often contain extra sugar.

Veggies
Increasing your vegetable intake is definitely important for maintaining weight. To start with, since they are typically lower in calories you can eat more veggies than other types of foods. They are also one of the foods that are high in water content which according to a study at the University of Tokyo resulted in less inches on the waist and lower body mass index in the participating women. Vegetables also are high in vitamins, minerals and antioxidants giving you lots of nutrition so the body craves less unhealthy foods. Leafy green vegetables like kale, spinach, collards, and swiss chard also have calcium, are low in carbs and have lots of fiber. For around 70 calories you can eat a whole pound of Romaine lettuce and also get B vitamins, folic acid and manganese. Spinach can give you iron, folic acid, vitamin K, beta carotene, vitamin C and lutein. Cruciferous veggies such as broccoli, cauliflower, cabbage, and Brussels sprouts are other good vegetables to make part of a weight management diet and they are high in fiber, very filling, have some protein, are full of antioxidants and have been found to have cancer preventing properties.

Fiber
Foods high in fiber work in the intestines to absorb cholesterol so that it doesn't get into the bloodstream, make you feel fuller by taking longer to digest, keep fat from being absorbed, make the body work harder in breaking them down, and boost metabolism. Beans and legumes such as black, kidney, lentils, and garbanzo are not only a rich source of fiber, but also lean protein and resistant starch which is a good carb for burning fat and boosting metabolism. Garbanzo beans, also called chickpeas, not only have the protein and fiber of other beans, but also healthy fats. Potatoes are not only one of the more filling foods, but give you lots of potassium needed in controlling blood pressure levels and are full of resistant starch. Whole grains are another good source for fiber and also add some protein to your diet. Oats, brown rice, quinoa, and pearled barley are all low calorie, filling, high fiber foods to add to a healthy diet for losing weight. Chia seeds are another good choice with 12 grams of carbs per ounce 11 of which are fiber. They are able to absorb 11 times their own weight in water which causes them to expand in the stomach and make you feel fuller and they have omega-3 fatty acids.

Fruit
Fruits are another good source of fiber, most of which is in the peels and though they do have sugar, the fiber slows the sugar from entering the bloodstream all at once. One study reported women eating 3 pears daily lost more weight and since each pear has 15% of the daily recommended fiber this possibly explains these results. Raw fruits are also low in calories, high in water content, and enzymes which also serve to make them a welcome addition to weight management. Grapefruit in particular has been found to help with losing weight. One research study reported adding a half a grapefruit before a meal as resulting in a loss of three and a half pounds over 12 weeks. Grapefruit has also been reported to lower insulin levels, reduce fat storage, be a good source of protein, vitamin C, folic acid, fiber, potassium, vitamin A and lycopene, be high in water content as it is around 90% water, very filling, and as being able to add to losing about a pound of weight a week. There are certain medications that do not allow you to eat grapefruit however so make sure you check with your health care provider to see if this is a safe food for you.

Fats
While you want to avoid trans fats and too many saturated fats when losing weight, there are healthy fats that your body, and your brain in particular, need to function well. Healthy fats to include are monounsaturated fats, particularly omega-3 fatty acids, and polyunsaturated fats. One study in 2001 reported people eating a diet that included healthy monounsaturated fats lost around nine pounds while those that didn't include these fats in their diets gained around six pounds. Fish such as salmon, mackerel, trout, tuna, sardines and herring besides being a good source for omega-3 fatty acids, also are high in protein and iodine needed for the thyroid to stabilize your metabolism. Avocados and olive oil are other sources of healthy monounsaturated fats with oleic acid and avocados also have protein, fiber and potassium. Nuts make a good snack to give you some extra protein, fiber and healthy fat. They can be high in calories though so limit the amount you eat. Replacing fatty oils that you cook with or add to foods with more healthy oils such as olive oil, canola oil, flaxseed oil and coconut oil can also help you get ahead in weight management.

Riding the roller coaster of dieting, losing weight, and gaining it back is no way to treat your body. The better way to lose and manage your weight loss is through adopting diet changes to include healthy proteins, fiber, and fats, get plenty of exercise to burn off excess calories, and making sure your body gets all the nutrients it needs through whole foods and whole food supplements. It may take a little longer to lose all the weight you want, but remember that slow and steady wins the race and your health will be the real winner.


If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.


Sources:
http://authoritynutrition.com/20-most-weight-loss-friendly-foods/
http://www.health.com/health/gallery/0,,20475957,00.html
http://www.health.com/health/gallery/0,,20306719,00.html
http://www.webmd.com/diet/obesity/9-foods-to-help-you-lose-weight
Abrams, Karl J., Algae to the Rescue

Thursday, June 23, 2016

There Are Fats and Then There Are Fats

The word "fats" often gets a bad rap. There are certainly bad fats to stay away from such as transfats which increase our LDL cholesterol levels, lower our HDL cholesterol levels and boost our triglycerides level, but our bodies and brains in particular need some types of fats to be healthy.

Bad Fats
There are bad fats which many of us in the United States get way too much of in our diets. These would be fats that fall in the transfats and saturated fats categories. These types of fats negatively affect our cholesterol, cause a buildup of fatty deposits in arteries and contribute to the risk of heart disease and diabetes. They also can add to an inflammatory state in the body and suppress your immune system function. Transfats are found in meats and dairy, but the very worst type comes from hydrogenated oils. These oils are in most types of baked goods such as cookies, cakes and donuts, as well as many processed foods like crackers, chips, and margarine, and fried, fast and junk foods. To avoid these types of fats in your diet, stay away from fried foods and processed foods that contain transfats and saturated fats. When eating meat, look for lean cuts of beef with fat trimmed off and eat more meats such as fish and poultry. Be sure when eating chicken to take the skin off before cooking since it has a lot of saturated fat. You can also go meatless for some meals to really cut out these types of fats and substitute beans as a protein alternative.

Good Fats
The good fats that can actually help reduce the risk of high blood pressure, high cholesterol, help control weight, reduce blood sugar levels, increase metabolism, reduce inflammation that leads to clots that can cause heart attacks, reduce the risk of heart disease, and reduce the risk of atherosclerosis are monounsaturated and polyunsaturated fats. These "good" fats are needed by the body for it to function properly such as to dissolve certain vitamins that are vital for a healthy body. Nuts like almonds and pistachios, peanut butter, olive oil, sunflower oil, grapeseed oil, and canola oil and avocados are good sources of monounsaturated fats. Polyunsaturated fats are found in coldwater fatty fish like wild caught salmon, sardines, mackerel and halibut, and fish oils, bluegreen alage, nuts and seeds. Omega-3 fatty acids are a type of polyunsaturated fat that has many benefits for physical and mental health. Diets high in omega-3 have been shown in research to lead to a lower risk of dementia and stroke, and slower mental decline and enhanced memory as we age. Omega-3s can be found in chia seeds, dark-green leafy vegetables, avocados, various seeds, nuts, and flax and olive oil.

Omega-3 Versus Omega-6
Essential fatty acids are a necessary part of cell membranes and for our brains to function properly. They have to come from food sources as our bodies do not make them naturally. We need both omega-3 fatty acids and omega-6 fatty acids for good health. The problem is that we are genetically evolved from diets that are higher in omega-3 than omega-6 fatty acids, but today's diets have a reversed ratio of these. The typical diet in this country has a much higher ratio of omega-6 to omega-3, fourteen to twenty-five times more, which leads to higher risks of cardiovascular disease, cancer, autoimmune diseases and inflammatory states in the body. Some amount of omega-6s are necessary for growth of hair and skin, to keep bones healthy, in regulating metabolism and for their role in the reproductive system. There are also types of omega-6 that don't promote inflammation like many of them do. Linoleic acid for example becomes gamma-linolenic acid in the body and is then broken down to arachidonic acid and can be used to reduce inflammation. GLA has been found to actually help with allergies, eczema, high blood pressure, diabetic neuropathy, and osteoporosis. The trick is to get a good ratio of omega-3s to omega-6s. In general to be healthy, you need 3 to 4 times as many omega-3's as omega-6's. Eating a diet such as the Mediterranean diet without a lot of meat and that concentrates mostly on whole grains, fruits, vegetables, fish and olive oil is one way to get the right ratio. According to Jeffrey Bruno, PhD., microalgae is the primary source of essential fatty acids in the food chain containing EPA (eicosapentaenoic), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). Adding AFA blue-green algae is one of the simplest ways to get the right ratio of fatty acids because this form of algae has the exact ratio of fatty acids the human body needs. The form of AFA with the cell wall removed is an especially abundant source of raw materials for enhancing activity in the brain with nutrients that can pass through the blood brain barrier and are necessary to feed the brain. AFA also has all the essential amino acids in a proportion nearly identical to that found in human breast milk, making it a complete and assimilable source of high-quality protein.

So don't avoid fat in your diet, just make sure you get the right types of fats. Your body and in particular your brain need those good fats. You just need to watch your diet and the ratio of the types of fats you are eating to support good health.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/12442909
http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids
http://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick
Edible Microalgae, Jeffrey Bruno Ph.D.

Thursday, June 16, 2016

7 Simple Ways to Boost Your Metabolism

As we get older, and especially after hitting the big 4 – 0 mark, our metabolism tends to slow down. That means we don't burn calories off as fast as we used to and that we really have to watch what we eat or we gain weight. Men can get away with it a bit better than women as their metabolism often stays higher and then there are those people who have just inherited a faster metabolism. For those of you looking for how to boost your metabolism, there are some ways to get your body burning off calories better. Here are 7 to get you going.

1. Drinking to Boost Your Metabolism
Your body needs water to process calories. Your liver in particular is the organ responsible for increasing metabolism to burn fat. If your kidneys aren't getting enough water then the liver takes over some of its work. That slows the liver down from converting stored fat into energy. The average person needs to drink about 2 quarts of water a day. This of course should not be all at one time, but rather spread out throughout the day so as to not overtax the kidneys. One research study reported adults drinking at least 8 glasses of water daily showed more calories burned than those drinking only 4 glasses daily. If you have trouble getting that much water down a day, add fruits and veggies that naturally have water in them to your diet.

Green tea is another drink that can help boost your metabolism. Research studies have shown that catechin, found in green tea, can help burn off fat. Since green tea also has EGCG and caffeine, it gives you the extra metabolism boost associated with those. One study concluded that drinking between two and four cups of green tea daily can help your body burn 17% more calories when exercising.

2. Enzymes to Boost Your Metabolism
For a natural and healthy way to keep your metabolism high and your fat content low, add enzymes to your regimen between and at meals. Enzymes help boost your metabolism. These enzymes contain amylase, cellulase, lipase, protease, and lactase for more efficient digestion to avoid the after-meal energy slump. These enzymes with an extra boost contain cayenne and other ingredients to increase metabolism, burn fat, digest a broad spectrum of substances, and clean up waste in the body.

3. Exercise to Boost Your Metabolism
According to Gary Hunter, PhD, a professor of human studies at the University of Alabama at Birmingham, getting exercise such as strength training twice a week can boost metabolism that has slowed down due to age. Doing less intense exercise can help boost your metabolism too if you add in 30 second periods of more intense exercise. For example, start out walking and add in several 30 second bursts of power walking or jogging. Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts, and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss, explains how this boosts metabolism by making your body use more oxygen and your mitochondria burn energy more efficiently. Aerobic exercise is another good type of exercise for boosting your metabolism. The more intense workout you do, the better when it comes to boosting metabolism and maintaining a higher metabolism level even when resting.

4. Metabolism Boosting Foods
Eating antioxidant foods that are high in flavonoids are another way to boost your metabolism. This would include berries, pears, apples, green tea, dark chocolate, onions, peppers and most of your bright colored vegetables. Adding these types of foods to meals or as snacks also gives you some extra water. If you are trying to boost your metabolism, get organic fruits and veggies as your metabolic system works better when fed metabolism boosting foods not grown with pesticides. Foods grown with pesticides interfere with the thyroid's ability to regulate metabolism. If you are a snacker, these are much better choices for a variety of reasons than foods loaded with sugar or simple carbs. Another good snack is this snack bar made with high-quality, organic ingredients, fortified with sprouted grains for antioxidant power, greens, and AFA bluegreen algae. It also has almond butter for a smooth texture and is sprinkled with minced almonds which helps make it great tasting as well as nutritious and convenient.

5. Omega-3 Fatty Acid to Boost Your Metabolism
Omega-3 is an essential fatty acid and a polyunsaturated fatty acid and we get it from metabolism boosting foods such as salmon, herring, cod, mackerel, tuna, flaxseed oil, chia seeds, dark-green leafy vegetables, walnuts, olive oil and AFA bluegreen algae. This fatty acid works to boost metabolism by reducing insulin levels so that fat is burned off rather than being stored and lessening resistance to leptin, a hormone linked to fat burning.

6. Dump the Trans Fats to Boost Your Metabolism
You probably know that trans fatty acids are considered one of the "bad" fats. But do you know why and that they slow your body's metabolism? This type of fat increases LDL cholesterol levels and lowers HDL cholesterol levels, can increase triglycerides, cause insulin resistance, lead to inflammation and it attaches to fat and liver cells. All of this can affect your metabolism by slowing it down. Some transfat is naturally occurring such as animal fat in meats, but transfat can also be created by taking vegetable oil and adding hydrogen to it. Most of your fried foods contain transfats and margarine, cookies, crackers and pasta are foods that often have this type of fat added.

7. Protein to Boost Your Metabolism
Protein is digested more slowly than fats or carbohydrates. This means your body will use more energy absorbing nutrients from protein foods. A study from Purdue University reports that high protein diets help maintain leaner body mass which also aids in burning fat. Stick with the good proteins instead of those that have a lot of fat. Good proteins come from lean sources such as beans, soy, turkey, fish, white meat chicken, tofu, nuts and low-fat dairy. Another way to get some good protein into your diet is with this whey protein powder shake mix. Composed of pure whey protein from rBGH-free milk, natural favors, sunflower lecithin, and sweetened with stevia and all-natural Whey Low®, along with raw organic sprouts, protein-digesting Enzymes, and organic AFA bluegreen algae, each serving gives you 22 grams of high quality protein. Whey protein isolate is high in protein and low in fat and carbohydrates to help preserve and build muscle while losing fat. The wheat sprouts in this drink mix give you a good source of fiber and protein as well as being high in essential minerals, amino acids, omega-3 and omega-6 fatty acids, and active enzymes. Since whey protein has to be broken down into amino acids for the body to use it, this mix also includes an enzyme blend that will do just that.

You don't have to settle for the job your metabolism is doing for you now. Turn back the clock and give your metabolism a boost with any or all of these 7 tips. Giving your metabolism a boost will pay off in how you look and feel, your energy level and how well your body will perform for you.



If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.

Sources:
http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism?ecd=wnl_wmh_062614&ctr=wnl-wmh-062614_ld-stry&mb=Xenvmz6dAtHtkRjp7Is6CeHnVev1imbCfXusP2Lh3sM%3D&print=true
https://office.newearth.com/ProductDetail.aspx?item=21603
http://www.health.com/health/gallery/0,,20306911,00.html

 

Tuesday, June 14, 2016

7 Ways to Kick the Sugar Habit

If you have a sugar addiction and are constantly fighting sugar cravings, there are things you can do to kick your sugar habit. Too much sugar in your diet can not only cause weight gain, but can also lead to conditions such as diabetes, high blood pressure, kidney damage, cancer, and heart disease.

Sugar Addiction
Is sugar really addicting? You bet, and here's some reasons why. Eating sugar causes serotonin, dopamine and endorphins to be released which all contribute to making us "feel good" and since we all want to feel good we begin associating eating sugar with feeling good and our sugar cravings increase. You're probably familiar with the sugar rush you get that makes you feel energized right after eating sugar. Sugar actually stimulates the same brain receptors as heroin and morphine. It also interferes with the hormones that let us know when we are full. When this system is not functioning properly we don't recognize that hunger has been satisfied and continue eating. If you have a diet with a lot of sugar, kicking the sugar habit can cause withdrawal symptoms such as headaches, fatigue and being irritable. This is partly due to the yeast, parasites and bacteria in the digestive system and other parts of the body that are fed by sugar. When sugar is reduced in the diet these organisms face a reduction in their food supply and cause us to have symptoms of withdrawal. Since there are different types of sugars, some better for you than others, and it is so prevalent in foods, how do you know how much sugar is too much? After all, even fresh fruits and vegetables have sugars in them. The biggest concern in sugar addiction is the added sugars you consume. For women this number should be no more than 25 grams daily and for men no more than 38 grams a day. Giving up sugar is not always easy, but here are some tips that can help.

1. Find the Hidden Sugars
Naturally occurring sugars in foods are not the big issue for most people as natural sugars like lactose and fructose have other needed nutrients. The problem is with the added sugars in foods that you might not even realize are there. Reading the labels on foods and understanding what they mean is therefore important. Ingredients on labels are listed according to their weight in the product so if any of the first three ingredients listed are a form of sugar then you'll know it makes up a large percentage of the product. Look for words that end in –ose as a clue to sugars like dextrose or words that include syrup, molasses or honey. All these can be added sugar ingredients. Don't assume just because the product doesn't taste "sweet" that it doesn't have any added sugar. It is common to add sugars to products to make them taste better, so read all the labels on anything you buy that is packaged. The label will also list the amount of sugars in a serving size of the product. Figure that a gram equals 4 calories and multiply the number of grams of sugar by 4 and then multiply that number by the number of servings in the product to find out how many calories that product has from sugar. Doing this on the foods you eat will help you find out how much sugar and calories from sugar you are consuming on a regular basis. Then you can work on cutting out the top most sugar-filled foods that you eat and finding substitutes for those. If you find you eat a lot of added sugar, you may have to work on just cutting down one thing at a time to be successful. You might be surprised how much your waistline will slim down just cutting out your afternoon candy bar or soda.

2. Probiotics to Fight Sugar Cravings
The naturally occurring probiotics that live in your intestines not only help with digestion but are part of the immune system. Sugar addiction causes an overgrowth of yeast and bacteria that are harmful to your body and that take over the good bacteria you need as these microorganisms feed on sugar. The more you satisfy your sugar cravings, the more you are feeding these and the more sugar cravings you have as they continue to grow and demand to be fed. It's a vicious cycle that needs to be broken before it leads to conditions such as Candida. Boosting your good bacteria by eating foods that contain probiotics and even taking probiotic supplements can help rebalance your intestinal flora. Increasing your good bacteria will help them to get rid of the bad. Foods such as kefir, yogurt, and kombucha which is a fermented tea are good sources of probiotics. Read the labels though and make sure you get products that say live active cultures. You can also take supplements of high quality acidophilus, bifidus or a full-spectrum probiotic formula to support your good bacteria growth.

3. Combat Sugar Cravings with Protein
Many people eat foods high in sugar and simple carbs because they find it gives them an energy boost to make it through the day. It does do this, but the flip side is that with the sugar high comes the sugar crash. The energy boost is short lived and the ups and downs your blood sugar levels take is not healthy and is hard on the adrenal glands. A healthier solution is to have a diet that maintains even blood sugar levels throughout the day. Protein throughout the day starting with breakfast can help provide your body with the energy it needs on a stable basis all day. This would include eating foods like meats, nuts, beans, soy and dairy. As your body adjusts to this stability, sugar cravings will reduce. Protein is also where the body gets the amino acids it needs to produce the right balance of neurotransmitters such as serotonin and dopamine necessary for regulating mood, energy and cognitive function. Sugar can interfere with serotonin and dopamine production. Adding protein rich foods to your diet as you wean off the sugar can help offset the damaging effects and reduce the body's dependence on extra sugar for energy. AFA bluegreen algae is another excellent source of protein and has all 20 amino acids our bodies need including phenylalanine, an amino acid that crosses the blood-brain barrier faster than any other amino acid.

4. Prepare for Cravings
As you start reducing your sugar intake and make it through the withdrawal stage you may still find that you have sugar cravings. Know this ahead of time and plan for it. Give some thought as to what it is about certain sugary foods and drinks that attracts you to them. Is it the texture?, the chewiness?, the sweetness?, the carbonation? and so on. Then find substitutes that might meet some of those same conditions and have them ready for when those nasty sugar cravings pop up. For example, replace soda with seltzer water that is flavored or air popped popcorn instead of potato chips. The internet is filled with healthy recipes that can help you find substitutions.

5. Plan When and How Much to Indulge
If you just feel like you are being too deprived and life is not worth living without your favorite sugar food, then at least pick the best time and conditions in which to indulge. After vigorous exercise your body is at its best for sugar digestion. Save your snack for around half an hour after your workout and maybe eat a protein along with it. Many experts recommend eating more smaller meals throughout the day rather than the traditional 3 meals to keep blood sugar levels stable and thus reduce sugar cravings. And of course finding a replacement for the sugary snack is still the best alternative. I find that this bar fortified with sprouted grains, greens and bluegreen algae makes a tasty and healthy snack alternative that provides a complete protein and all the essential amino acids I need. Eating more fruits can also satisfy cravings for something sweet. Dr. Oz has a great solution for those who like their sugar in the form of sodas or juice. He recommends you start watering them down with half a cup of seltzer which cuts the amount of sugar you are getting in half. Then slowly add more and more seltzer and less and less soda or juice.

6. Add the Good Fats to Your Diet
Eating more saturated fats can also help with sugar cravings. You may be thinking that saturated fats are not healthy and can lead to increased cholesterol levels and you're right. There are saturated fats that are good for us however. According to Tim Ferriss from FourHourWorkWeek.com, the types of saturated fats found in foods like butter, cream, coconut oil and palm oil are necessary for metabolism function to operate properly. Since the brain needs lots of healthy fats to feed it, having more of these in your diet will help it keep brain chemicals stable, keep the brain working optimally and reduce sugar cravings. Just be picky on what saturated fats you are adding to your diet

7. Cope with Stress
Stress can cause the brain to tell the adrenal glands to release adrenaline and cortisol causing blood sugar levels and blood pressure to rise. That's why when we are stressed we often crave sugary and fatty foods. Resist the urge to reach for the sugary foods and opt instead for whole grain foods with fiber. The body absorbs this type of food more slowly which adds more stability to blood sugar levels and this type of food allows the body to increase serotonin production. Complex carb foods help keep your energy level stable throughout the day so you don't feel the need to get the sugar rush when you start dragging. Eating foods with magnesium, B vitamins and chlorophyll can also help in relieving stress. As your body becomes stressed it uses up these stress relievers more quickly so that just when you need them the most, they are the least available to you. Eating lots of leafy greens, halibut, oysters, nuts and seeds can give you the extra nutrition you need to support your body through the times you are coping with stress. Be sure to also get enough good quality sleep, exercise, maintain a social network of friends or family and make time for relaxation activities such as yoga or meditation to help reduce stress.

There you have it! Seven ways to help you kick the sugar habit. If you struggle with sugar cravings and know you have a sugar addiction there's no time like the present to make a change that will leave you feeling better and being healthier.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.


Sources:
http://www.doctoroz.com/article/5-step-plan-kick-your-sugar-addiction?page=2
http://www.runnersworld.com/weight-loss/kick-your-sugar-addiction-in-9-steps
http://www.oprah.com/health/How-to-Kick-Your-Sugar-Addiction
http://www.naturalnews.com/039889_sugar_addiction_cravings_gymnema.html
http://clarissa24.hubpages.com/hub/Womans-secret-to-easy-weightloss-and-energy


Thursday, June 9, 2016

Have a Pain in the Anywhere? Try These Steps

If you are one of the over 100 million adults in the U.S. that has chronic pain then you know how constant pain can interfere with your life. The American Chronic Pain Association cites 35% of Americans with having some type of chronic pain from migraines to arthritis to back pain. Most of this pain is attributed to inflammation. According to David Maine, MD, director of the Center for Interventional Pain Medicine at Mercy Medical Center in Baltimore, inflammation that targets a specific injury or infection is how the body is supposed to work to heal itself, but chronic inflammation can be destructive to health and cause ongoing pain. No matter where your pain lives though there are superfoods you can add into your diet that can help with chronic pain. Here are some that can help with pain and how they work.

Turmeric
Turmeric has curcumin that not only fights inflammation but has properties that protect tissues and nerve cell function.

Capsaicin
Found in hot peppers, capsaicin triggers endorphins which the body uses to block pain signals. It also reduces the enzyme that releases substances that can increase pain.

Ginger
Gingerols are phytonutrients with anti-inflammatory properties found in ginger. Ginger also contains paradols, shogaols and zingerone that work on pain much like NSAIDs such as aspirin or ibuprofen. According to Kari Kooi, RD, one study reported ginger to be as effective as NSAIDs for soreness from exercise. The University of Georgia study reported a 25% reduction in muscle pain from exercise for participants using ginger.

Garlic
Not only does garlic have properties to fight the swelling and pain of inflammation, but it also has antibiotic properties, increases immune system functioning, and helps increase T helper cell production.

Omega-3 Fatty Acids

Including a balance of fat types in the diet can help act as a natural anti-inflammatory. Most people get enough omega-6 fatty acids already and too much can cause more inflammation. Transfats can also contribute to inflammation. It is better to concentrate on getting the right ratio of omega-3 to omega-6 fatty acids which is 3:1, and getting a balance of polyunsaturated and monounsaturated fats One way to be sure you get the exact ratio of omega-3 and omega-6 fatty acids is by eating AFA blue-green algae. Fatty wild caught fish like salmon is a good source of omega-3 as are chia seeds, dark-green leafy vegetables, various seeds, nuts, and flax and olive oil. Salmon also gives you vitamin D which some studies show not having enough can contribute to chronic pain. Olive oil also has antioxidant polyphenols like oleocanthal that according to researchers at Monell Chemical Senses Center in Philadelphia can act like NSAIDs and as an anti-inflammatory. The American College of Sports Medicine reported that omega-3 fatty acids could reduce joint pain of rheumatoid arthritis.

Red, Purple, Blue Fruits

Cherries, blackberries, strawberries, raspberries and red grapes all have anthocyanins with antioxidant and anti-inflammatory properties. These antioxidants help fight free radicals that play a role in inflammation and block enzymes that can inflame tissues.

Supplements for the Diet
When fighting chronic pain from inflammation there are supplements that can also deliver the nutrition your body can use. This enzyme algae supplement gives you the nutritional value of AFA bluegreen algae as well as plant-based proteolytic enzymes--bromelain, papain, protease, lipase, and serratiopeptidase. These enzymes have been found helpful in supporting joints, circulation and overworked tissues as well as fighting cellular oxidation from free radical damage. This antioxidant and algae supplement has wild blueberry, green tea, and carnosine, along with AFA bluegreen algae for an extra antioxidant punch. Adding an algae joint support supplement with a blend of vegetable glucosamine, chondroitin, and bluegreen algae can also help deliver the extra nutrition to support those active lifestyles that sometimes bring on chronic pain.

You can fight back and take control of your chronic pain from inflammation. Research backs up the results certain foods can give, but until you give them a try for yourself, you won't know how they can work for you. Try adding some of these superfoods and supplements to your diet and see what results you get. Getting any amount of pain relief with these healthy foods will be worth the effort.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.



Sources:
http://www.cncahealth.com/explore/learn/mind-body-health/nine-strategies-for-easing-pain-without-drugs#.VPijFfnF-ng
http://www.top10homeremedies.com/superfoods/top-10-superfoods-curb-chronic-pain.html
http://www.womansday.com/health-fitness/nutrition/advice/a2400/5-pain-fighting-foods-117030/

Thursday, June 2, 2016

5 Simple Ways to Pump Up Your Energy

We could all use a little more energy, right? I know I sure could. Busy schedules mean lots to get done and when the afternoon hits it's not uncommon to start feeling fatigue and that afternoon slump kick in. Here are five simple ways you can pump up your energy and get through your day with energy to spare.

1. Feed Your Brain
There are certain foods you can eat that help release mood and energy boosting brain chemicals. Epinephrine, norepinephrine, dopamine and serotonin all are brain chemicals connected to energy, mood, and mental concentration. Eating whole grains gives you the complex carbs that not only increase levels of brain chemicals, but also keep blood sugar levels stabilized by the body's slow absorption of them. This means adding foods such as brown rice, wheat bread, and whole grain cereals to your diet.

2. Stretch
Stretching for even just 10 minutes a few days a week can also help boost your energy. It not only gives you a break in the day, but increases the blood flow in the body and helps spread nutrients through the body more effectively. It is best to do stretching exercises after some type of physical activity instead of when the muscles are cold. So go for a short walk or do some jumping jacks and then do your 10 minutes of stretching.

3. Increase Your CoQ10
Conenzyme Q10 or CoQ10 has been the subject of much research over the last 30 years or so. Findings have reported benefits for CoQ10 for cardiovascular health, stabilizing blood pressure and cholesterol levels, boosting metabolism leading to weight loss, and more. Inside each body cell are mitochondria that produce energy, or adenosine triphosphate (ATP), by using calories, oxygen and nutrients. The nutrients necessary to create this cellular energy include B vitamins, magnesium, lipoic acid, krebs cycle cofactors, acetyl-l-carnitine, and CoQ10. If you don't have enough CoQ10 you can't produce enough energy for your organs to function optimally to keep you going. Instead this lack leads to free radical damage which ages your body. The body does produce CoQ10 itself from tyrosine, an amino acid along with a few other nutrients, but the older we get the less we produce. That means finding other sources to replenish our stores. Plants do not produce CoQ10, but animals do, so eating red meat, pork, chicken liver, and fish like salmon, mackerel, and sardines can help you get additional stores of this coenzyme. You can also get it from supplements such as this algae and ubiquinol supplement as ubiquinol is the form of CoQ10 the body can use more easily. You also get the added bonus of all the good nutrients found in AFA bluegreen algae, reishi and oyster mushrooms, and polyphenols from olives with this supplement.

4. De-stress
Stress takes its toll on the body and zaps your energy. Foods with magnesium, B vitamins (especially B-12), chlorophyll and CoQ10 are some of the best energy boosters and de-stressors. The more stress we are under, the more we use up our B vitamins and CoQ10 and the more free radicals that can damage our cells are produced. Antioxidants are your protection for fighting off free radicals and repairing the damage they cause. CoQ10 can also act as an antioxidant and we've discussed foods and supplementation for getting more of this coenzyme. You can get a variety of other antioxidants by eating bright colored fruits and vegetables.

5. Eat Algae
AFA bluegreen algae by itself has lots of the antioxidants, essential fatty acids, amino acids, cholorphyll and minerals that we've been talking about. In addition there are specific algae supplements that contain other ingredients found to boost energy. Those include:

Liquid Microalgae  – Get your algae fix with a 2 ounce shot of liquid containing organic Wild Microalgae(TM), Cognizin(R), Sustamine(R), green tea, vitamin D, carnosine, blueberry extract, and other beneficial ingredients for renewing mind and body.

Algae and Enzymes – In addition to wild bluegreen algae this supplement gives you the plant-based proteolytic enzymes--bromelain, papain, protease, lipase, and serratiopeptidase found to combat the stress of cellular oxidation and support the body in recovering from exercise workouts.

Algae, Glucosamine, and Chondroitin  – Since you need energy to exercise and exercise can help boost your energy, supporting the body for maximum movement and exercise is a win-win. This supplement gives you the great nutrition of AFA, vegetable-based glucosamine, chondroitin, and UC-II® undenatured collagen.

Armed with these simple 5 ways to pump up your energy, you can take control of your energy level and make sure you have enough to get everything done that you want to do.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.



Sources:
http://www.wellnessresources.com/tips/articles/q10_boosts_energy_nerves_muscles_metabolism/
http://www.drsinatra.com/improved-energy-one-of-the-top-benefits-of-coq10/
https://shcs.ucdavis.edu/blog/healthy-habits/why-stretching-is-extremely-important.html