Monday, February 11, 2013

What Direction Are You Headed?

Are you heading in a direction that will help you 
accomplish your goals?

Are you feeling good and happy with
the way your body looks and performs on a daily basis?

I know I have fallen off the path I need to be on.

I usually do pretty good when it comes to what I eat
compared to the average American these days.
But what is that actually saying?

As a Certified Nutritional Therapist,
I actually KNOW what I REALLY should be doing.

Since the holidays, I have got myself back off of sugar,
eliminated my dependency on caffeine,
and eased off of so much grain consumption.

I have not really been exercising for the past year.
My body feels unhappy and weak.
I don't have enough energy.
Things are starting to get saggy.

 Now it is time to get a bit more serious.

Are you...
Ready to make a change??
Ready to stop where you are and open a new door?
Ready to do the best you can for your body?
Ready to make the goals a reality?
Ready to feel well enough to:
Climb that Mountain?
Bike that Course?
Hike that Forest?
Swim that Lake?
Ski that Run?

I AM...I AM!!

Saturday, February 16th

We are going to do a
30 Day - All Paleo Challenge
based on the

I will be sharing LOTS of info here and on

**You don't need to pay anything to join us!**

Just post your commitment and hang out with us
for education, support and encouragement.

You will obviously need to
clean out your refrigerator and pantry,
then do a bit of grocery shopping.

So what are you waiting for??
Seize your life and fight to reach your full potential.

Warriors Unite!!


Monday, April 16, 2012

Want to burn more fat??

Want to Burn More Fat During Exercise?

 Take a Break!

By: Dr Mercola

Allowing time for a rest period during your workout burns more fat than exercising for one continuous session, according to a Japanese study that could change the way we look at exercise.

The unprecedented study compared the workout sessions of seven healthy men with an average age of 25. Their respiratory gas and heart rate were monitored, and blood samples taken, while they performed the following scenarios:
  • A 60-minute workout on a cycling machine, followed by a 60-minute rest period (single)
  • Two 30-minute workouts on a cycling machine with a 20-minute rest in between, and a 60-minute recovery period at the end (repeated)
  • A 60-minute rest period (for control purposes)
It was found that the participants had a greater amount of fat breakdown, or lipolysis, during the repeated session than the single session.

Meanwhile, the repeated trial caused a greater increase in free fatty acids and glycerol, which are released when stored fat is burned, than did the single trial. Also during the repeated session, levels of epinephrine increased and levels of insulin decreased much more than during the single session -- a combination that may have further contributed to fat breakdown.

Current recommendations by The American College of Sports Medicine to exercise for a duration of 45 to 60 minutes may therefore not be the most effective, the researchers say. Splitting up a longer exercise session with a rest period may be more beneficial, helping people to better manage and control their weight.

The evidence continues to mount that shorter bursts of activity with rest periods in between is one of the most effective ways to exercise. This alternating technique, known as interval training or high-intensity interval training, has been around for decades but is experiencing newfound popularity as its benefits are publicized.

This most recent study confirmed that interval training results in more fat burned -- even when the session was not done at an extremely high intensity -- and a study earlier this year found that it can improve your cardiovascular fitness and your body’s ability to burn fat.

During my college years, and about 15 years after that, I used to do interval training, but stopped it and just did endurance training since I haven't regularly competed for 15 years. I had no idea that the interval training had so many other benefits.

Now however, as the benefits of interval training keep pouring in,  I have been reawakened to the importance of short bursts of activity done at a very high intensity to reach your optimum level of fitness. Therefore, I now incorporate interval training (sprints) with endurance cardio training (running), pull-ups, dips and singles tennis (when I can find someone to join me!) You certainly don't have to run to achieve these benefits, and can receive similar effects using properly supervised weight training.

I believe that incorporating interval training into your exercise routine will be a welcome relief for most, particularly those who dread hour-long cardio workouts.

Although interval training requires intense periods of exercise (more intense than you may have normally done), the session is broken up with periods of rest, so it really goes by much faster yet produces excellent results.  This technique should help just about everyone who uses it;  just be sure to start out at your own pace.

So remember, along with some endurance cardio training, be sure you are also incorporating interval-type training and strength training into your exercise routine.  As with many things in life, when it comes to exercise, having some variety built in will help you to get the most comprehensive results for your mind and body.

Posted from Dr. Mercola's website

Friday, May 20, 2011

Just say "NO!" to Corn Syrup

This was posted on Dr. Mark Hyman's page. 
 I thought it was worth sharing!

5 Reasons High Fructose Corn Syrup Will Kill You

The current media debate about the benefits (or lack of harm) of high fructose corn syrup (HFCS) in our diet misses the obvious. The average American increased their consumption of HFCS (mostly from sugar sweetened drinks and processed food) from zero to over 60 pounds per person per year. During that time period, obesity rates have more than tripled and diabetes incidence has increased more than seven fold. Not perhaps the only cause, but a fact that cannot be ignored.

Doubt and confusion are the currency of deception, and they sow the seeds of complacency. These are used skillfully through massive print and television advertising campaigns by the Corn Refiners Association’s attempt to dispel the “myth” that HFCS is harmful and assert through the opinion of “medical and nutrition experts” that it is no different than cane sugar. It is a “natural” product that is a healthy part of our diet when used in moderation.

Except for one problem. When used in moderation it is a major cause of heart disease, obesity, cancer, dementia, liver failure, tooth decay and more.

Why is the corn industry spending millions on misinformation campaigns to convince consumers and health care professionals of the safety of their product? Could it be that the food industry comprises 17 percent of our economy?

The Lengths the Corn Industry Will Go To

The goal of the corn industry is to call into question any claim of harm from consuming high fructose corn syrup, and to confuse and deflect by calling their product natural “corn sugar”. That’s like calling tobacco in cigarettes natural herbal medicine. Watch the slick ad where a caring father walks hand in hand with his four-year-old daughter through a big question mark carved in an idyllic cornfield.

In the ad, the father tells us:

“Like any parent I have questions about the food my daughter eats – like high fructose corn syrup. So I started looking for answers from medical and nutrition experts, and what I discovered whether it’s corn sugar or cane sugar your body can’t tell the difference. Sugar is sugar. Knowing that makes me feel better about what she eats and that’s one less thing to worry about.”

Physicians are also targeted directly. I received a 12-page color glossy monograph from the Corn Refiners Association reviewing the “science” that HFCS was safe and no different than cane sugar. I assume the other 700,000 physicians in America received the same propaganda at who knows what cost.

In addition to this, I received a special “personal” letter from the Corn Refiner’s Association outlining every mention of the problems with HCFS in our diet – whether in print, blogs, books, radio or television. They warned me of the errors of my ways and put me on “notice”. For what I am not sure. To think they are tracking this (and me) that closely gives me an Orwellian chill.

New websites like and help “set us straight” about HFCS with quotes from professors of nutrition and medicine and thought leaders from Harvard and other stellar institutions.

Why is the corn industry spending millions on misinformation campaigns to convince consumers and health care professionals of the safety of their product? Could it be that the food industry comprises 17 percent of our economy?

But are these twisted sweet lies or a sweet surprise, as the Corn Refiners Association websites claim?

What the Science Says about HFCS

Let’s examine the science and insert some common sense into the conversation. These facts may indeed come as a sweet surprise. The ads suggest getting your nutrition advice from your doctor (who, unfortunately, probably knows less about nutrition than most grandmothers). Having studied this for over a decade, and having read, interviewed or personally talked with most of the “medical and nutrition experts” used to bolster the claim that “corn sugar” and cane sugar are essentially the same, quite a different picture emerges and the role of HCFS in promoting obesity, disease and death across the globe becomes clear.

Last week over lunch with Dr. Bruce Ames, one of the foremost nutritional scientists in the world and Dr. Jeffrey Bland, a nutritional biochemist, a student of Linus Pauling and I reviewed the existing science, and Dr. Ames shared shocking new evidence from his research center on how HFCS can trigger body-wide inflammation and obesity.

Here are 5 reasons you should stay way from any product containing high fructose corn syrup and why it may kill you.

1. Sugar in any form causes obesity and disease when consumed in pharmacologic doses.

Cane sugar and high fructose corn syrup are indeed both harmful when consumed in pharmacologic doses of 140 pounds per person per year. When one 20 ounce HFCS sweetened soda, sports drink or tea has 17 teaspoons of sugar (and the average teenager often consumes two drinks a day) we are conducting a largely uncontrolled experiment on the human species. Our hunter gather ancestors consumed the equivalent of 20 teaspoons per year, not per day. In this sense, I would agree with the corn industry that sugar is sugar. Quantity matters. But there are some important differences.

2. HFCS and cane sugar are NOT biochemically identical or processed the same way by the body.

High fructose corn syrup is an industrial food product and far from “natural” or a naturally occurring substance. It is extracted from corn stalks through a process so secret that Archer Daniels Midland and Carghill would not allow the investigative journalist, Michael Pollan to observe it for his book, The Omnivore’s Dilemma. The sugars are extracted through a chemical enzymatic process resulting in a chemically and biologically novel compound called HFCS.

Some basic biochemistry will help you understand this. Regular cane sugar (sucrose) is made of two-sugar molecules bound tightly together – glucose and fructose in equal amounts. The enzymes in your digestive tract must break down the sucrose into glucose and fructose, which are then absorbed into the body.

HFCS also consists of glucose and fructose, not in a 50-50 ratio, but a 55-45 fructose to glucose ratio in an unbound form. Fructose is sweeter than glucose. And HCFS is cheaper than sugar because of the government farm bill corn subsidies. Products with HFCS are sweeter and cheaper than products made with cane sugar. This allowed for the average soda size to balloon from 8 ounces to 20 ounces with little financial costs to manufacturers but great human costs of increased obesity, diabetes and chronic disease.

Now back to biochemistry. Since there is there is no chemical bond between them, no digestion is required so they are more rapidly absorbed into your blood stream. Fructose goes right to the liver and triggers lipogenesis (the production of fats like triglycerides and cholesterol) this is why it is the major cause of liver damage in this country and causes a condition called “fatty liver” which affects 70 million people. The rapidly absorbed glucose triggers big spikes in insulin – our body’s major fat storage hormone. Both these features of HFCS lead to increased metabolic disturbances that drive increases in appetite, weight gain, diabetes, heart disease, cancer, dementia and more.

But there was one more thing I learned during lunch with Dr. Bruce Ames. Research done by his group at the Children’s Hospital Oakland Research Institute found that free fructose from HFCS requires more energy to be absorbed by the gut and soaks up two phosphorous molecules from ATP (our body’s energy source). This depletes the energy fuel source or ATP in our gut required to maintain the integrity of our intestinal lining. Little “tight junctions” cement each intestinal cell together preventing food and bacteria from “leaking” across the intestinal membrane and triggering an immune reaction and body wide inflammation.

High doses of free fructose have been proven to literally punch holes in the intestinal lining allowing nasty byproducts of toxic gut bacteria and partially digested food proteins to enter your blood stream and trigger the inflammation that we know is at the root of obesity, diabetes, cancer, heart disease, dementia and accelerated aging. Naturally occurring fructose in fruit is part of a complex of nutrients and fiber that doesn’t exhibit the same biological effects as the free high fructose doses found in “corn sugar”.

The takeaway: Cane sugar and the industrially produced, euphemistically named “corn sugar” are not biochemically or physiologically the same.

3. HFCS contains contaminants including mercury that are not regulated or measured by the FDA

An FDA researcher asked corn producers to ship a barrel of high fructose corn syrup in order to test for contaminants. Her repeated requests were refused until she claimed she represented a newly created soft drink company. She was then promptly shipped a big vat of HFCS that was used as part of the study that showed that HFCS often contains toxic levels of mercury because of chlor-alkali products used in its manufacturing.(i) Poisoned sugar is certainly not “natural”.

When HFCS is run through a chemical analyzer or a chromatograph, strange chemical peaks show up that are not glucose or fructose. What are they? Who knows? This certainly calls into question the purity of this processed form of super sugar. The exact nature, effects and toxicity of these funny compounds have not been fully explained, but shouldn’t we be protected from the presence of untested chemical compounds in our food supply, especially when the contaminated food product comprises up to 15-20 percent of the average American’s daily calorie intake?

4. Independent medical and nutrition experts DO NOT support the use of HCFS in our diet, despite the assertions of the corn industry.

The corn industry’s happy looking websites and bolster their position that cane sugar and corn sugar are the same by quoting experts, or should we say mis-quoting …

Barry M. Popkin, Ph.D., Professor, Department of Nutrition, University of North Carolina at Chapel Hill has published widely on the dangers of sugar-sweetened drinks and their contribution to the obesity epidemic. In a review of HFCS in the American Journal of Clinical Nutrition,(ii) he explains the mechanism by which the free fructose may contribute to obesity. He states that:

“The digestion, absorption, and metabolism of fructose differ from those of glucose. Hepatic metabolism of fructose favors de novo lipogenesis [production of fat in the liver]. In addition, unlike glucose, fructose does not stimulate insulin secretion or enhance leptin production. Because insulin and leptin act as key afferent signals in the regulation of food intake and body weight [to control appetite], this suggests that dietary fructose may contribute to increased energy intake and weight gain. Furthermore, calorically sweetened beverages may enhance caloric overconsumption.”

He states that HFCS is absorbed more rapidly than regular sugar, and that it doesn’t stimulate insulin or leptin production. This prevents you from triggering the body’s signals for being full and may lead to overconsumption of total calories.

He concludes by saying that:

“… the increase in consumption of HFCS has a temporal relation to the epidemic of obesity, and the overconsumption of HFCS in calorically sweetened beverages may play a role in the epidemic of obesity.”

The corn industry takes his comments out of context to support their position. “All sugar you eat is the same.”

True pharmacologic doses of any kind of sugar are harmful, but the biochemistry of different kinds of sugar and their respective effects on absorption, appetite and metabolism are different, and Dr. Popkin knows that.

5. HCFS is almost always a marker of poor-quality, nutrient-poor disease creating industrial food products or “food-like substances”.

The last reason to avoid products that contain HFCS is that they are a marker for poor-quality, nutritionally depleted, processed industrial food full of empty calories and artificial ingredients. If you find “high fructose corn syrup” on the label you can be sure it is not a whole, real, fresh food full of fiber, vitamins, minerals, phytonutrients and antioxidants. Stay away if you want to stay healthy. We still must reduce our overall consumption of sugar, but with this one simple dietary change you can radically reduce your health risks and improve your health.

While debate may rage about the biochemistry and physiology of cane sugar vs. corn sugar, this is in fact beside the point (despite the finer points of my scientific analysis above). The conversation has been diverted to a simple assertion that cane sugar and corn sugar are not different.

The real issues are only two.

1. We are consuming HFCS and sugar in pharmacologic quantities never before experienced in human history — 140 pounds a year vs. 20 teaspoons a year 10,000 years ago.

2. High fructose corn syrup is always found in very poor quality foods that are nutritionally vacuous and filled with all sorts of other disease promoting compounds, fats, salt, chemicals and even mercury.

These critical ideas should be the heart of the national conversation, not the meaningless confusing ads and statements by the corn industry in the media and online that attempt to assure the public that the biochemistry of real sugar and industrially produced sugar from corn are the same.

To your good health,

Mark Hyman, MD


(i) Dufault, R., LeBlanc, B., Schnoll, R. et al. 2009. Mercury from chlor-alkali plants: Measured concentrations in food product sugar. Environ Health. 26(8):2.

(ii) Bray, G.A., Nielsen, S.J., and B.M. Popkin. 2004. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. Am J Clin Nutr. 79(4):537-43. Review.

Thursday, March 31, 2011

Body Recovery... Is your diet defeating your goal?

So, you are finally hitting the gym pretty regular.
You are really trying to give it all you got,
But, Dang....
Your joints are really not happy about it.
And you are sore most of the time.
Most of us know, when we work out hard enough,
we actually make micro tears in the muscles used.
This is how we build strength, size and endurance. 
We tear down a little to build up more.
We can expect inflammation
for 24 - 72 hours, depending on our:
Regular Exercise
All these things come in to play when your
body is subjected to muscle & joint stress.
This inflammation is perfectly normal and actually necessary
to begin the healing recovery process.
But sometimes our joints STAY inflamed/irritated.
Here is a video I came across that really hit home.
I have been exercising more in the past 6 months
and have had pretty regular joint/muscle discomfort.
Dr. Osborne shares some great information.
I am even more motivated to watch what I eat
and make sure I am taking my
Omega-3 supplements.
Of course, the idea is to eliminate ALL the bad stuff
 and eat plenty of the healthy fats, etc....
I want fast recovery!!
Watch this video and tell me what you think

Wednesday, March 30, 2011

Want to eat nuts, seeds & grains?? Sprout or soak them first!!

I want to eat nuts, seeds & grains!!

Many people find they cannot tolerate grains, seeds, nuts and legumes, or products such as breads, cakes or bean dishes made from them. Do you suffer from indigestion, flatulence, heaviness and other maladies after eating them?

Virtually all dry grains, seeds and legumes contain enzyme inhibitors, which keep them dormant until they are soaked and start to sprout. They also contain phytic acid (an organic acid in which phosphorous is bound) in the outer layer or bran. Both the enzyme inhibitors and the phytic acid make dry grains, seeds and legumes virtually indigestible. Phytic acid also reacts with many essential minerals, such as calcium, magnesium, copper, iron and especially zinc, and stops their absorption in your intestines. A diet high in grains that have not been sprouted or soaked can lead to serious mineral deficiencies and bone loss. Breads and other products made from flour that has not been risen or soaked for at least seven hours have a similar effect. Most commercial breads, pastries, biscuits etc are made from un-soaked flour

Soaking neutralises the enzyme inhibitors present in dry grains, seeds and legumes, and starts the production of numerous beneficial enzymes. As they soak, the enzymes, Lactobacilli and other helpful organisms break down and neutralise the phytic acid. As little as seven hours soaking in water removes most of the phytic acid. Soaking, fermenting and sprouting also breaks down gluten and other difficult-to-digest proteins into simpler components that are more easily absorbed

Commercially baked bread made from milled dry grains and fast acting yeast is prepared and baked in less than a few hours. No Lactobacilli are involved, only one strain of yeast is used, and the conditions are not suitable for neutralising enzyme inhibitors and phytic acid. These breads are hard to digest

Sprouts are a living, enzyme-rich food, natural and low in calories. Their vitamin A content will usually double, various B group vitamins will be 5 - 10 times higher, and vitamin C will increase by a similar order. Their protein content becomes easily digestible, and rich new nutrients such as enzymes and phytochemicals are created. They contain significant amounts of bio-available calcium, iron and zinc

When a dormant seed sprouts, its starch is converted into simple sugars, and long chain proteins are split into smaller, easily digestible molecules. Sprouted beans and seeds are like a pre-digested food, one of the most enzyme-rich and nutritious foods known. This info is from:
Visit there to learn about what to sprout too. 

This is an excerpt from Dr. Fuhrman’s book "Eat For Health".

If you are significantly overweight and want to maximize your weight loss, you should limit your intake of seeds, nuts and avocados to one (small) serving a day since they are calorie-rich. However, you should not exclude these healthy, high-fat foods completely from your diet. It may seem illogical to include such high fat foods in your diet (since fat is 9 calories a gram compared with 4 calories a gram for carbohydrates and protein) however epidemiological studies show an inverse relationship between seed and nut consumption and body weight. Interestingly, these studies show including some seeds and nuts in your diet actually aids in appetite suppression and weight loss. Well-controlled trials that looked to see if eating nuts and seeds resulted in weight gain, found the opposite—eating raw nuts and seeds promoted weight loss, not weight gain because seeds and nuts are rich in minerals and fiber and have a low glycemic index, they are favorable foods to include in a diet designed for diabetics and even the obese. Researchers noted that people eating one ounce of nuts five times a week reduced their risk of developing diabetes by 27 percent.

I love nuts & seeds and know I need to be
soaking/sprouting them before I eat them.
I rate high in small intestine irritation in our
Nutritional Therapist functional evaluation so I
need to watch what I eat and also need to
Did you know that
begin digestion in your mouth??
If you do not chew well enough, and long enough
so the enzymes contained in your saliva
can begin to break down the carbs, you are depriving yourself
of proper digestion and assimilation.
Your body will NOT get the nutrients it needs!
Let me know how your soaking/sprouting
experiences go and if you have discovered any
good tips to share!

Tuesday, March 29, 2011

WHY Did it have to be SUGAR!??!!

Of all the food we eat....
Sugar is the most toxic to our bodies.
It is the root cause for most modern diseases.
If you are ready to get serious about
getting rid of the sugar in your diet,
this is for you!


The following is a two-week diet, designed to help recalibrate your body’s sugar control circuits. It will increase your energy and vitality. Please follow it closely. It is not a healthy diet for all times, but it is beneficial for you during a trial period. As your condition improves, we will add other foods back into your diet. This way of eating does take a little planning, but is well worth the effort. Most people may also lose weight while on this diet without being hungry. Others, who need to gain weight, often find their weight will return to normal without undue effort.

MAIN CHALLENGES: 6 feedings daily; plan ahead

PROTEINS: Each meal should include a minimum of 4-6 ounces of protein, but you can have as much as you desire. Meat, poultry, fish, eggs are unlimited, if no sensitivity exists.

VEGETABLES: Eat as much as you desire. You cannot eat too much. Focus on dark, leafy greens and a variety of colors. No potatoes, yams, or other starchy vegetables. ( ie: corn, peas, winter squash, cooked beets or carrots )

FRUITS: Careful here – only to be eaten between meals as a snack with nuts or seeds or a piece of cheese or a bite of plain, full fat yogurt. Leave the sweeter fruits such as bananas, mangos, persimmons, papayas, dried fruits, etc. alone. One or two small sized pieces of fruit per day is plenty. (apples, pears, peaches, plums, all berries)

GRAINS: No grain including breads, rolls, muffins, and pasta. No beans or legumes. No rice.

NUTS: Soaked or slow-roasted nuts make a great snack.

DAIRY: No dairy is allowed, unless approved by your practitioner.

FATS: No artificial or hydrogenated fats allowed, such as margarine or shortening.

SWEETENERS: No sweeteners of any kind. Stevia OK if no hyperinsulinemia ( high insulin levels) exists.

You must eat every two to three hours of the waking day. You need not eat a large volume of food at these meals – just a handful of nuts or a slice of cheese. Include a medium piece of fruit or some raw veggies if desired No processed or packaged foods allowed. Eat only those foods found in nature. Eat some raw vegetables every day unless otherwise advised.

Organic is best, but the most important thing is to avoid starches and potential intolerant foods. Avoid antibiotic-treated, hormonally-raised animal foods, and foods treated with pesticides and insecticides.

I did this for a short time and then added some grains back in such as rice and quinoa.  I love yogurt but have had a tough time finding low sugar yogurt that is not plain.  Trader Joe sells a yummy one in the squeezer tubes that is only 9 grams of sugar!  In his "Belly Fat Cure" book, Jorge says you should not eat more than 15 grams of sugar a day if you want to loose weight.  I really look at the sugar grams on stuff now and was shocked at how much sugar I was actually consuming. A big glass of orange juice is a BIG NO NO! All fruit juice is VERY HIGH in sugar.  I do have a small amount of dairy and if I could, I would be using raw dairy (unpasteurized, unhomogenized) how God intended for us to drink it with all the live cultures and enzymes.  I struggle with white rice because I love Thai food and it all seems to come with white rice or white rice noodles. 
I am still learning how to fill up my plate.
I would love to hear how you are
eliminating sugar!
It is a day by day journey
and each successful day makes
me feel more healthy.
~Good luck and many blessings~

Tuesday, March 1, 2011

Sugar .....So, what do I need to know?

This is for those of you who really want to know what the
real deal is with sugar.
This guy is a good speaker and knows his stuff.
Dr. Robert H. Lustig
Professor of Pediatrics in the division of Endocrinology
Speaking at
University of California, San Francisco
It's better that you hear this info from a scientist....
Someone who knows how it works, inside and out.
It is about an hour and a half long, but totally
worth the time.
Break it up into a few sessions if you need to.
The last half is REALLY GOOD!

I have lots more to share on Sugar......

If you are interested in:

Weight loss/management
hormonal issues
aging issues
(wrinkles, libido, bone loss etc..)
Children and Teens behavior
THIS is where you begin!
I would love to hear your comments