Weakness-Jocko Willink

I know, as for myself, a brain cancer survivor, I feel I have a lot of weaknesses. Even the things which used to come easily seem difficult. Sometimes when we feel we are weak, we feel that’s just how it is or worse, that there is no hope. This morning I was reading, “Discipline Equals Freedom,” by former Navy Seal Jocko Willick. On page 16 & 17 he writes about weakness. I found it interesting enough to share, here is what Jocko says:

Weakness:

Do I have weakness? I am nothing but weakness.
I am not naturally strong, or fast, or flexible.
I am certainly not the smartest person in the world.
I get emotional over stupid things.
I eat the wrong foods.
I don’t sleep enough.
I procrastinate and I waste time.
I care too much about meaningless things and not enough about important things.
My ego is too big.
My mind is too small, often trapped inside myself.
Now all that being said, I have a saying: A person’s strength is often their biggest weakness.
But, their weaknesses can become strengths.
Me? I am weak.

BUT…

I don’t accept that.
I don’t accept that I am what I am and that “that” is what I am doomed to be.
No. I do not accept that.
I’m fighting.
I’m always fighting. I’m struggling and I’m scraping and kicking and clawing at those weaknesses-to change them. To stop them.
Some days I win. But some days I don’t.
But each and every day: I get back up and I move forward. With my fists clenched. Toward the battle. Toward the struggle.
And I fight with everything I’ve got: To overcome those weaknesses and those shortfalls and those flaws as I strive to be just a little bit better today than I was yesterday…

We all have weaknesses. Sometimes it’s exhausting but in order to overcome, but,we must not accept our weakness and keep fighting!

As another Navy Seal, David Goggins say’s, “Embrace the suck!” You can read more about David in his book, “Living with a seal.

Don’t give up!

How To Make “Super Water” To Improve Digestion

BY LINDSAY SIBSON

I’ve always been quite ambitious with a “strive for the best” kind of attitude. If there is average… well then I want to be above average, no doubt. Unfortunately, I’ve recently discovered that I am certainly above average when it comes to GAS.

It has been documented that the average person “lets go” from 7 to 21 times per day. Yup… yup… overachiever right here! While some amount of gas (burping and farting) is totally normal, excessive gas could be an indication of indigestion. Ease those gas bubbles dancing around in your body and improve your digestion by UPGRADING the most vital liquid you drink everyday – WATER!

The Importance Of Drinking Water
I think the overall message regarding water is clear… you need to drink water to keep your body hydrated and healthy! The goal is to develop a habit of drinking water during the day so that all of your body’s systems can operate smoothly and keep you feeling great. Because, the truth is, when you DON’T drink water, it leads to dehydration and can have a drastic negative effect on your health.


What Is SUPER Water?

Just like “superfoods” are foods that are nutrient-rich with increased nutritional benefits… “Super water” is water that has been enhanced to increase its benefits for your body!

Here are some key facts to keep in mind about WATER:
Your blood is 92% water. Your muscles are 75% water. Your bones are 22% water.
The average adult loses 10 cups of water a day by sweating, breathing, urinating and going number 2. Your brain is 75% water. When you feel thirsty, you are already dehydrated. Feeling slightly hungry can be a sign that your body becoming dehydrated. You can upgrade the effectiveness of your glass of water by adding certain KEY ingredients.
Not only are you providing your body with extra support to help it stay hydrated and function at it’s best, but also encouraging proper digestion:

What To Add To Your Water To Improve Digestion
Apple Cider Vinegar
Removes toxins from your body
Boosts your metabolism function
Helps balance the pH of your body
Add 2-3 tablespoons to a large glass of filtered water

Lemon Or Lime
High in vitamin C. Helps create digestive enzymes. Squeeze wedges of lime or lemon into your glass of water or slice thinly and allow to soak in a pitcher of water.

Cucumbers
Are high in fiber and water, which supports healthy digestion and bowel movements. Thinly slice cucumber and add it to your glass of water

Cinnamon
Kills bad bacteria in your gut
Can help relieve Irritable Bowel Syndrome. Helps with infections in the GI tract. Add 1 stick of cinnamon to a glass of hot water and allow to brew before drinking.

Fresh Mint Leaves
Improves bile flow. Support the functioning of the salivary glands. Produces digestive enzymes, which help support the absorption of nutrients and vitamins. Helps relieve an upset stomach. Brew mint tea by adding fresh mint leaves to a mug of hot water.

Ginger Root
Helps relieve cramping, bloating, gas and indigestion. Cut fresh ginger into pieces and soak it in your water overnight (the water will absorb the nutrients and be ready to drink when you wake up!)

Use one, two, or more of these ingredients DAILY to ensure that you are drinking ample amounts of water and performing at your best!

What Can A Raw Diet Do For You?

Vegan buddha bowl. Bowl with fresh raw vegetables – cabbage, carrot, zucchini, lettuce, watercress salad, tomatoes cherry and avocado, nuts and pomegranate on white background

The Spartan Diet: A Raw Foods Plan for Athletes
by Emily Abbate

“I firmly believe we’re designed to live much longer than we do.”So says clinical nutritionist Fred Bisci, Ph.D., head of the Spartan Nutrition Board. It’s a warm Monday in August, and I’ve traveled to Bisci’s home on Staten Island because I’ve heard he knows the secret to better health, improved athletic performance, and much longer life: a raw diet. Bisci leads me down a steep set of creaky stairs to his office, where he consults with clients regularly to talk longevity and health. The quick-witted, trim 88-year-old doesn’t look a day over 70. He credits his youthful appearance and upbeat attitude to the 100 percent plant-based raw diet he’s been on for more than 50 years. “Every animal has a specific dietary lifestyle based on their internal design and chemistry,” he says. “Our bodies are self-regulating, self-healing, self-regenerating. If the air was clean, our lifestyle was devoid of processed food, and we had less stress, living to 150 would not be out of reach. Maybe longer.”

The Science Behind the Raw Diet

First, let’s acknowledge the elephant in the room: Bisci isn’t a conventional thinker and when anyone—much less an 88-year-old—starts talking about living forever, it’s tempting to dismiss it.
Except Bisci has a key supporter on his side: science.The health benefits of eating raw are abundant. One University of Giessen study found that those who follow the plan have higher levels of beta-carotene, which is commonly associated with disease prevention. Others have found that a raw diet can lower blood pressure and decrease your risk of stroke and certain cancers.The diet involves eating whole foods served at less than 118 degrees Fahrenheit. While some followers put raw meat, fish, eggs, and unpasteurized dairy on their shopping lists, most stick to organic, uncooked, plant-based foods like Bisci does. Think nuts, seeds, vegetables, fruits, and some sprouted grains.

An 18-time marathoner, Bisci isn’t the only one scarfing down legumes instead of filet. The diet has doubled in popularity over the past year, according to a recent GrubHub study.
Bisci raves so much about the way he feels thanks to this way of eating that he wrote a book about it: Your Healthy Journey. Still, he knows better than to suggest that everyone follow a diet as strict as his. “We are not trying to make one-size-fits-all. Not at all,” he says. “We want to meet people where they’re at.“You come to me and say ‘Look, I’m not becoming a vegan, can you still help me?’ Yes, I can still help you. It all starts with leaving out processed foods.”

What the Raw Diet Isn’t

Ah, processed foods. By definition, they include anything you can’t see or find in nature. That means saying goodbye not only to French fries and soda, but also skipping over pastas and canned goods—and even orange juice, breads, and most cereals.But giving up processed foods is only the beginning. Step two is crushing the idea that “organic” is just a way for grocery stores to charge you more for your favorite green peppers. Eating organic is essential, says Bisci. “You eat the same diet that’s not organically grown, you aren’t going to get any of the same results that I’m talking about,” he says, before asking me if I know about xenoestrogens.This chemical is commonly found in pesticides that are used on the non-organic fruits and vegetables. Load your diet with foods that have been tainted, and your risk for breast, ovarian, and prostate cancers rise, Bisci says.“Once you know that, why wouldn’t you try to avoid it?” he asks. “The key is cleaning up your diet. Eat whatever you want, but clean it up. Now you’re well on your way to living a longer, better-quality life.”

Learn how to build your best body using only your bodyweight.

The last two things you’ll need to delete from the diet: alcohol and coffee. For every study that finds that coffee has health benefits, Bisci claims, there’s a negative one that suggests it, say, messes with your gut health and muddles your mind.“Coffee stimulates your adrenal glands. It may be okay in small doses but you can easily overstimulate them,” says Bisci. “Your cortisol levels creep up and cause all sorts of stress. You can even lose your memory. Just because you’re my age, you don’t have to have memory loss.”Bisci says abstaining from those post-work cocktails is essential as well, for many reasons. Downing alcohol can interrupt protein synthesis, or your body’s ability to repair damaged proteins and build new ones. Translation? Kiss those muscle gains goodbye.

The 5 Tiers of the Raw Diet for Spartans

Today, nearly 40 percent of adults around the world are overweight or obese, according to a global network of researchers called the NCD Risk Factor Collaboration. It’s a staggering number, one that motivates Bisci to keep seeing patients two decades beyond retirement age.At the same time, Bisci understands his solution is too radical for most people—even for some Spartans. “Everyone starts somewhere different,” he says. “But the thing is, there’s roughly a 20 percent margin of error with the raw diet. You don’t have to be perfect. Every small change can make a major impact.”This is why Bisci has created five levels. The first is one small step: Replace junk with good stuff. Doing that bare minimum, Bisci says, will help you reduce chronic inflammation, gain mental clarity, and feel better every day. You’ll see and feel the results, which will motivate you to take the next step. Here are the five tiers.

Spartan Tier 1: Add by Subtracting

Omit all processed foods, stimulating drinks (including coffee), and smoking products.Add fruits, vegetables, nuts, seeds, whole grains, tubers, legumes, and starches.Eat only clean animal, fish, or egg protein.Hydrate properly: Bisci recommends about half your bodyweight in ounces each day (example: 90 ounces for a 180-pound male)
Make sure you’re getting enough fresh air, sunshine, and rest: The Institute of Medicine recommends 700 IU of vitamin D daily. Since SPF can decrease the body’s ability to absorb vitamin D naturally from sunlight, an oral supplement can help with weight loss (particularly in the abdomen area), lower the risk of heart attack, and reduce respiratory infections. Meanwhile, according to the National Sleep Foundation, adults should get at least 7 to 9 hours of shuteye a night. That said, you may need less than normal, Bisci says, because a clean, plant-based diet helps the body recover from everyday activities more quickly.Load up on green foods and add supplements like blue-green algae, wheatgrass, barley grass, chlorella, spirulina, and alfalfa to your smoothies.When you have cravings, reach for foods with probiotics—Greek yogurt is a great source. Probiotics help with immune, brain, and bowel function.Take a digestive enzyme supplement with all meals, as they’re specifically designed to break down a broad range of foods into nutrients for your body to readily use.

Spartan Tier 2: Lose Your Vices

All of Level One, Plus:

No more alcohol or dairy.Freshly prepare all foods and drinks. This means that you want foods that prepared on the spot, rather than next day.Make sure to chew foods well before swallowing. During this process, your body releases digestive enzymes in the stomach that help break down your food into energy, assisting the body in healthy digestion.Transition your diet to 70 to 80 percent plant-based and 20 to 30 percent legumes, starches, and clean animal, fish, or egg protein.

Spartan Tier 3: See More Green

All of Level One and Two, Plus:

Transition your diet to 80 to 90 percent plant-based by eating more legumes and starches while reducing animal, fish, and egg protein to 10 to 20 percent.Consume more juices, blended salads, and green smoothies. “Blending items makes them more thoroughly broken down, as if you chewed on it for 5 to 10 minutes,” says Bisci. “Blended salads are much easier absorbed.” Still, there’s something to be said for the experience you get crunching down on lettuce. Chewing releases salivary amylase, which kick starts the digestive process. Both methods, Bisci says, are beneficial.
You can add protein to blends, but avoid adding huge scoops of powder. Instead, add protein through natural sources like sesame or chia seeds.For competitive athletes, the best energy sources are fruits and starches.Weight lifters can substitute plant for animal protein with legumes and starches if they increase calorie intake by 20 percent.Add stretching and conscious breathing.

Spartan Tier 4: Set the Animals Free

All of Level One, Two, and Three, Plus:

You’re now 100 percent plant-based, eliminating all animal, fish, and egg protein from your diet.Aim to consume 70 to 80 percent raw foods and roughly 20 to 30 percent cooked items (over 118 degrees).Add yoga or Qigong, dynamic stretching, diaphragmatic breathing, and mediation.

Spartan Tier 5: Get as Raw as Possible

All of Level One, Two, Three, and Four, Plus:

Transition your diet to 90 to 100 percent raw foods.Limit cooked foods to legumes, starches, whole grains, and tubers.Focus on whole meals only. You’re eating three meals daily and getting enough calories, with no snacking whatsoever.

The Spartan Diet: A Sample Menu

So how does this look in practice? Bisci provides sample meals for breakfast, lunch, and dinner. In this example, you’re still permitted to consume clean, fresh fish.

Breakfast

Fresh fruit (up to 1 pound), followed by a small handful of raw nuts—ideally soaked—at least 30 minutes after.
Alternative: Chia seed pudding smoothie. Add fresh fruit (up to 1 pound) and use 3 tablespoons of chia seeds (one of Bisci’s favorites)

Lunch

Eat the following in order.

8 to 12 ounces of fresh vegetable juice Large green salad, consisting of romaine lettuce, cucumber, celery, peppers, and two additional vegetables of your choice (Bisci is a huge fan of sprouts).Steamed vegetables ¾-pound of acorn squash or potatoes (white, sweet, or yams)

Dinner

Eat in order, 3 hours before bedtime.

8 to 12 ounces of fresh vegetable juice Large green salad, consisting of romaine lettuce, cucumber, celery, peppers, and two additional vegetables of your choice. You can also blend this together, adding in a small quantity of fruit or avocado.Steamed vegetables4 to 6 ounces of steamed, broiled, or baked fish Keep in mind that, when you’re training hard, you’ll need additional calories. Add more starches and fruit.

4 Things to Know About the Raw Diet

This is a lifestyle change, no doubt. Your date may think you’re a whack job, Bisci jokes, but the positives outweigh the negatives. If eating raw—or transitioning through the five Spartan tiers—piques your interest, here’s what to know going in:

1. The detox is real: When you first start eating raw, your body gets confused—similar to what has been popularized as the keto flu. By omitting processed sugars and carbohydrates, you’ll feel tired and extremely low energy. This can last from a short two weeks up to six months. Make sure to stay hydrated, consume at least half of your bodyweight in ounces daily, and replenish electrolytes with raw food items like high-in-potassium bananas and avocados. Your energy will rebound and may even reach new heights now that you’re consuming clean food.

2. Planning is essential: As with any diet, it helps to plan your meals for the week, especially if you’ve got a jam-packed schedule or you’re traveling away from home. Salads and shakes will be your best friends. If you’re making a smoothie, double or triple your recipe and pour the extra into ice cube trays. When you’re ready to start sipping, simply toss them back into a blender for an easy meal without hassle.

3. Plant protein is your friend: If you’re an athlete who’s consuming high amounts of protein as part of your training plan, Bisci has some surprising news: You only need 25 to 30 grams of plant-based protein to perform well daily, he says. If you’re a long-distance athlete, you’ll have to increase that. One Stirling University study found that while training, athletes can reap optimal gains and protein synthesis by consuming 40 grams post-workout, instead of the typically recommended 20 to 25. Bisci disagrees. Rather than protein, he says that it’s more about overall calories, which should be 20 to 50 percent more than when you’re not competing. When he was running marathons, the nutritionist opted for higher amounts of fruit to fuel him for hours on end.

Through a raw diet, you’ll find protein in everything from nuts (¼ cup Brazil nuts has 5 grams) and seeds (4 tablespoons of chia seeds, sesame seeds, or hemp seed hearts have 15 grams) to some leafy vegetables (1 cup of kale or broccoli has 2 grams). It’s all about finding the ratios that work for you.“It’s a trial and error thing, not something that can be measured by a blood test,” Bisci says. “When the ratio is working, you’ll be able to maintain and potentially increase your muscularity. And you’ll have good energy and good strength.”

4. It’s going to take a while to get used to: Bisci hopes that people who eat raw look at it as a total lifestyle change instead of a diet. If you’ve maintained a diet before, then you know that it takes time to ease into things. But where there’s a will, he says, there’s a way.

“It’s not for everybody, and that’s okay,” he says. “It’s really about how dedicated you are, how much you’re willing to work to get what you want. This is a lifestyle. It’s meant to be done for your whole life.”After 50 years of eating raw, he’s certainly the right person to ask.

Plant Based Diet & Breast Cancer: Diet May Convert Aggressive Cancer To More Treatable Form

Are a plant-based diet and breast cancer treatment options related? That could be the case, according to a 2017 animal study. But first, let’s take a step back: About 1-in-8 women in the United States will develop invasive breast cancer over the course of her lifetime. That’s 12 percent of women in the U.S. (1) And here’s an important thing to note: Not all breast cancer is the same. Breast cancer can either be classified as estrogen receptor-positive (ER-positive) or estrogen receptor-negative (ER-negative). Estrogen receptor-negative tumors are significantly less likely to respond to hormone therapy than ER-positive tumors. Simply put, ER-negative breast cancers are typically more aggressive, and there aren’t as many treatment options for women who develop ER-negative breast cancer. That’s why the findings of a 2017 study are all the more encouraging.

Plant-Based Diet & Breast Cancer: Study Details

Because of this poorer prognosis, new advances in the prevention and treatment of ER-negative breast cancer are highly significant. In the latest potential breakthrough, researchers at the University of Alabama at Birmingham identified certain foods that may be able to transform ER-negative breast cancers into a more treatable disease.

In a 2017 animal study, researchers used epigenetics to identified two compounds in common foods that could be used together to “turn on” the ER gene in ER-negative breast cancer so the cancer could then be more easily treated. The two compounds are sulforaphane from cruciferous vegetables, such as broccoli sprouts, and polyphenols from green tea. With this dietary treatment, researchers found the tumors in the mice changed from ER-negative to ER-positive cancers. This then made the breast cancer more easily treated.

Since this research only looked at mice, the next step is to move into a clinical trial. The hope is to eventually provide more effective treatment options for women either predisposed to or living with this disease.

Plant-Based Diet and Breast Cancer: Best Foods

While more research is still needed on the effects of sulforaphane and polyphenols on humans with ER-negative breast cancer, switching to a plant-based diet will help you receive tget more of these compounds into your diet. In addition to providing this potential cancer-weakening effect, a plant-based diet offers a number of other health benefits, including supporting pH levels, helping lower inflammation and potentially assisting in weight loss. (2, 3) Some of the best plant-based foods include:

Broccoli Sprouts and Other Cruciferous Vegetables. Broccoli sprouts, which were mentioned in the study, contain sulforphane. Other cruciferous vegetables like kale, Brussels sprouts, collard greens, broccoli, cabbage, mustard greens, cauliflower, turnip, bok choy, watercress, kohlrabi, broccoli raab and radish also contain this compound.
Green Tea. Green tea contains polyphenols, but it’s not the only source. Blackberries, strawberries, cocoa powder and dark chocolate and clove all also contain beneficial polyphenols.
Healthy Fats. This includes oils like virgin olive, coconut, hemp, sesame, flax and avocado oils. Nuts, seeds, coconut milk and avocado are also excellent sources of “good” fats from plant-based foods. Fruit. Fruit is full of fiber, antioxidants, vitamins and water. I personally recommend berries, kiwi, melon and tropical fruits.
Whole grains. Whole grains include quinoa, oatmeal, brown rice, wild rice, millet, barley, amaranth, buckwheat, farro and more. In moderation, whole grains can be an excellent source of fiber, but be sure to skip the refined carbohydrates.

Plant-Based Foods to Avoid

It’s important to note that not all plant-based foods are created equally. If you’re switching to a more vegetable-packed diet, skip:

Soy. Soy contains phytoestrogens, and these phytoestrogens mimic estrogen in the body. If you’re a woman consuming foods that increase estrogen in the body, you may increase your risk of breast cancer, cervical cancer, PCOS (polycystic ovary syndrome) and other hormone imbalance-related disorders. If that’s not bad enough, 90 percent of soy today is also genetically modified.
Vegetable Oil. Processed oils — like vegetable and canola oils — are extracted by the use of solvents. The fats in these oils are exposed to light and air, which oxidizes the fat and turns them rancid. The oil is then boiled to remove most of the solvent. The high heat and pressure destroy antioxidants and alter the chemical nature of the fat, creating dangerous free radicals. BHA, BHT and dangerous preservatives are then often added to extend the shelf life of these oils.
Fruit Juice. While fruit can be beneficial in a plant-based diet (In fact, I even recommend eating them), fruit juice generally contains more sugar that is hitting the bloodstream quicker. Why is this? Think about how long eating a cup of strawberries takes, then think about how long drinking the equivalent requires. You need much more fruit in a smoothie that goes down much quicker than chewing the solid form. Plus, some juices aren’t made from 100 percent pure fruit juice.
Final Thoughts on Plant-Based Diet and Breast Cancer
Breast cancer can either be classified as estrogen receptor-positive (ER-positive) or estrogen receptor-negative (ER-negative).
Estrogen receptor-negative tumors are significantly less likely to respond to hormone therapy than ER-positive tumors.
Researchers found two compounds that could be used together to “turn on” the ER gene in ER-negative breast cancer so the cancer could then be treated with estrogen receptor inhibitors.
The two compounds are sulforaphane from cruciferous vegetables such as broccoli sprouts and polyphenols from green tea.
A healthy plant-based diet includes cruciferous vegetables, green tea and other polyphenol-containing foods, healthy fats, fruit and whole grains and skips the soy, vegetable oils and fruit juices.

A Tale Of Two Brains: How Your Second Brain Is Key To Understanding Many Chronic Illnesses

Not many people realize they have two brains. Yes, you read that right. And your second brain may have more to do with your health that you ever imagined. We tend to think of our brain as the command center from which all physiological functions stem. But there is another intelligence in your body that you may not realize… and its importance to your health may be the key you’re looking for when searching for the cause of chronic illness and even mental health issues.

If you see a thirty something man with gray hair, or a forty year old woman with balding head, or a fifty year old stroke victim in a coffin, or a sixty-five year old grandpa with shaky hands, or a seventy year old grandma with dementia — look no further than inside their compromised guts. (Gut Sense: How to Restore Intestinal Flora and What Happens If You Don’t)
The “second brain” or belly brain is much different from the brain in our heads. While our cranial brain performs complex cognitive functions, allowing us to process information, apply knowledge, and change preferences, our belly brain is intuitive and receives signals and messages regarding our bodies and the environment that it sends back to our cranial brain and vice versa.

Understanding the belly brain and its functions is often the answer to helping people who are plagued with many problems that are often dismissed by traditional medical practitioners. Your belly brain, known to scientists as the enteric nervous system, is connected to your cranial brain by the vagus nerve. The same brain-regulating chemicals found in your cranial brain have also been found in your belly brain — including hormones and neurotransmitters. It’s estimated that one hundred million neurotransmitters line the length of the gut, approximately the same number found in the cranial brain. (Dr. Gershon, Scientific American: Think Twice)

The belly brain also produces dopamine and 95% of the chemical serotonin in our bodies. Without adequate levels of these two “feel-good” chemicals, we may experience depression, insomnia and other emotional distress. Be glad for these symptoms as they are warning signals—alerts–that tell you plainly to “Listen to me! Pay attention to my gut!”Our belly brain influences not just mood, but is key to understanding many of our disease processes as well. It’s easy to see why, when you realize that approximately 70% of our immune system is located in our digestive tract. Taking care of both your brains will serve you well in many areas of health.

As Americans, we spend more than any other nation in the world on healthcare. You would think that for this price tag we would be the healthiest people on the planet. Yet we are among the sickest population. Prescription drug use for gastrointestinal and mental conditions is at an all-time high, yet too many people are still suffering and walking around in a drug-induced haze.
Maybe it’s time to look to the cause of the problem rather than simply treating the symptoms. Popping a pill to ease your discomfort may be the easy way out, but it’s wreaking havoc with your health. If you don’t address the cause of your discomfort, the problem will only get worse until it definitely has your attention. By taking care of our two brains, we can greatly influence the quality of our health.

How do you take care of your second brain?

First, let’s look at what we eat. The gut is like any environment–it is only as healthy as what you put into it. There are ten times more microbes in your intestinal biome than you have cells in your body. In fact, these microbes are made up of more than 500 different species and weigh in at somewhere between 2 and 5 pounds! If we produce a good environment for healthy, helpful microbes, we have a healthy body. Sounds easy enough, right?

So what produces a healthy gut?

Unfortunately, we have seen an increasing number of patients in our practice with serious health problems, and many of these disorders stem from intestinal issues. While a different protocol may be prescribed for each patient, there are some basic things you can do to improve the health of your gut.

1. Stay away from chicken and meat that have antibiotics when possible. These antibiotics alter the flora in your intestines. Antibiotics are meant to kill the harmful bacteria; unfortunately, they kill the good bacteria, too, leaving you even more defenseless.

2. Stay away from high carbohydrate intake, i.e., sugar, pasta, rice and grains. They feed the bad flora. Never before in the history of mankind have humans eaten such large amounts of sugar and refined carbohydrates, and our bodies are not designed to optimize this fuel on a full-time basis.

3. Stay away from gut irritants. Avoid chemical toxins such as MSG, food preservatives and flavor enhancers. Eat organic whenever possible and avoid foods containing genetically modified organisms (GMOs). Gluten sensitivity is an increasing problem in our culture where 99% of the wheat we now consume is a hybrid developed back in 1970 by Norman Borlaug. This dwarf wheat also contained 14 new strains of gluten. It is estimated about 40% of our population could be gluten sensitive or intolerant, and many think this is one of the reasons why.

4. Increase your intake of fermented foods such as sauerkraut, fermented relish, or Kombucha, a fermented tea. Just a tablespoon or two of one of these delicious foods at the start of your meal can populate your inner ecosystem with the good bacteria our bodies need.

5. For more information about healing diet and gut protocols go to http://www.gaps.me

Read More:

(Scientific American) Think Twice: How the Gut’s “Second Brain” Influences Mood and Well-Being

Could GMOs Be Behind Your Digestive Problems?

Crowd Control—Healing the Gut

Piece of Toast in the Morning might be worse than a Pepsi for breakfast

Your Daily Bread May Be Killing You

drhartz
Dr. David Hartz, DC, founder and director of the North Florida Spine and Wellness Institute in Tallahassee, Florida, a natural health care provider in the north Florida area for over 35 years. His reputation for innovative and scientifically based technologies has attracted thousands of patients from all over the Southeast. His emphasis on education has helped patients take control of their health, often for the first time in their lives.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.
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18 Reasons To Drink Kombucha

72630973 – homemade fermented raw kombucha tea with different flavorings. healthy natural probiotic flavored drink. copy space

Kombucha is the rage among health food lovers. Now researchers have gathered 75 studies attesting to its proven health properties. Fermented tea known as kombucha has been rapidly growing in popularity among health food lovers. But it’s actually been around for thousands of years. It originated in China in the third century B.C. Then it made its way to Russia, India, and Japan where it became a staple among Samurai warriors. Today it is also popular in Poland, Germany, Bulgaria, Indonesia and many other cultures.

Kombucha – or “the booch” to its fans – is made from green, black or white tea. It’s fermented for at least a week with sugar and a fungal culture consisting of a mixture of bacteria and yeast. The starter is called a “SCOBY,” which is an acronym for “symbiotic colony of bacteria and yeast.”The culture, also sometimes referred to as the “mother,” resembles a light brown, tough, gelatinous disk, which is a living, growing organism. With each batch of the tea, the organism can regenerate and create a new culture called the “baby,” which can be shared with a friend much like the sharing of a sour dough starter.

Sometimes called “mushroom tea,” kombucha has been associated with a long list of health benefits. It’s a probiotic drink with helpful bacteria that support digestion and the immune system. It also contains enzymes, amino acids, antioxidants and polyphenols. But relatively little scientific evidence has confirmed the health claims of traditional cultures drinking the tea. Recently, researchers from the University of Latvia gathered 75 studies attesting to the proven health properties of kombucha.[1]

Here are 18 healthy reasons they suggest to raise a glass of kombucha.

1. Detoxification

Kombucha contains substantial amounts of glucuronic acid (GA). GA is well known as a detoxicant. In the body it combines with toxins like pharmaceuticals and environmental pollutants. It then converts them into compounds that are soluble and the body can excrete. Drinking kombucha may also help prevent tissues from absorbing industrial toxins in the environment.

2. Antioxidants

Kombucha contains abundant antioxidants including vitamins E, C, beta-carotene, and other carotenoids. Like black tea, kombucha also contains polyphenols and other compounds with antioxidant powers. But because it is fermented, kombucha is much more powerful than plain tea. Its antioxidant activity has been found to be 100 times higher than vitamin C and 25 times higher than vitamin E.[2] For that reason drinking traditional kombucha may help cure chronic illnesses caused by oxidative stress.

3. Energy

Kombucha sets iron free from black tea. That helps increase levels of blood hemoglobin, and improves oxygen flow to tissues. It also improves the body’s absorption of other non-heme (plant-derived) iron.

4. Immunity

Oxidative stress suppresses the immune system but kombucha’s high levels of vitamin C support immunity. Its antioxidant power also protects against cell damage, inflammatory diseases, suppressed immunity, and tumors.

5. Gastric Illnesses

Nonsteroidal anti-inflammatory drugs (NSAIDs) are toxic to the gut. They can lead to gastric ulcers. Indomethacin, a popular NSAID, can disrupt blood circulation to the stomach’s mucous membrane. Kombucha has been shown to effectively heal gastric ulceration. The researchers believe the fermented tea protects the mucin content of the stomach. Its antioxidant activity also protects the lining of the gut. Kombucha also reduces gastric acid secretion that can damage the mucous membrane. In fact, kombucha has been found as effective in healing ulcers as prescription omeprazole (brand name Prilosec).[3]

6. Obesity

Kombucha helps balance the metabolism. Animal studies show the tea may cause weight loss by encouraging calorie restriction.

7. Diabetes

Research dating back to 1929 found kombucha can decrease blood sugar levels. More recent animal studies report that kombucha significantly reduces blood sugar levels in diabetic rats.[4] Another study suggested kombucha may be considered a candidate for the treatment and prevention of diabetes.[5]

8. Kidney Toxicity

Kombucha may help eliminate kidney damage caused by environmental pollutants and may be beneficial to patients suffering from renal impairment.[6] Kombucha has also been used to prevent calcification in the kidney and may prevent the formation of kidney stones.[7]

9. Endothelial Function

Oxidative stress can damage the lining of blood vessels. That damage is a precursor to atherosclerosis, and a threat to heart health. Antioxidants in kombucha help promote regeneration of cellular walls in blood vessels.[8]

10. Atherosclerosis

In clinical trials involving 52 atherosclerotic patients with high cholesterol, kombucha helped lower levels to normal. In studies involving ducks, kombucha significantly reduced levels of LDL cholesterol and simultaneously raised HDL levels after just 10 days. Other animal studies show kombucha may decrease total cholesterol as much as 45–52%. It may also significantly decrease triglyceride and LDL levels while increasing HDL.[9]

11. Hypertension

Kombucha has been used to prevent headaches and dizziness caused by hypertension. It’s been recommended for treating high blood pressure.

12. Anemia

Organic acids found in kombucha convert trivalent iron compounds from plant sources to divalent iron ions. This makes iron from plant sources more available to the body. And vitamin C in kombucha enhances iron absorption. Researchers suggest kombucha is particularly recommended for elderly people and vegetarians because it enhances the absorption of iron and helps prevent iron deficiency.

13. Liver Function

Kombucha protects against liver toxicity in animals from overdoses of acetaminophen (Tylenol).[10] Researchers suggest it might provide a useful therapy for humans as well.[11]

14. Nervous System

Kombucha contains several amino acids, methylxanthine alkaloids (caffeine, theophylline, and theobromine), ascorbic acid (vitamin C), and B vitamins (including folic acid-B9), necessary for normal metabolism in the nervous system. It can help with headaches, nervousness, and epilepsy prevention. It may also prevent depression in the elderly.

15. Asthma

Daily kombucha may help asthma patients. It contains significant amounts of theophyline, a bronchodilator.[12] The treatment dose of theophyline is 0.18–1.0 g daily. Just one cup of kombucha contains about 1.44 mg.

16. Joint Problems

Glucuronic acid in kombucha can be converted by the body into glucosamine, chondroitin-sulphate, and other polysaccharides and glucoproteins associated with cartilage, collagen, and the fluid that lubricates joints.[13] It may also help relieve arthritis, rheumatism, and gout.

17. Cancers

Consumption of kombucha has been associated with lower cancer rates. Researchers believe it increases the immune system’s anticancer defenses. It may prevent cancer proliferation at early stages of tumor growth due to its glucuronic, lactic, and acetic acid content, as well as its antibiotic compounds. It may have anticarcinogenic effects especially for hormone-dependent tumors. Cell studies suggest it may be useful for prostate cancer treatment and prevention.[14] It’s also been studied as an anticancer agent against human lung, osteosarcoma, and renal cancer cell lines.

18. Antibiotic Resistant Infections

Kombucha contains strong antibacterials to combat infectious diseases such as diptheria, scarlet fever, influenza, typhoid, paratyphoid fever, and dysentery.[15] Its high total acidity makes it effective against Helicobacter pylori, Salmonella typhimurium, Staphylococcus aureus, and Bacillus cereus. It’s been suggested that kombucha may be an effective alternative to synthetic antimicrobials that are becoming increasingly ineffective.[16]

How to Enjoy Kombucha at Home

Kombucha is widely available in health food stores. When you buy a bottle you’ll notice a thin layer of the SCOBY at the bottom. The instructions may caution against shaking the contents. That’s because it should be a little effervescent. Because it’s a fermented food, kombucha can develop an alcohol content that approaches the FDA’s upper limit for a non-alcoholic beverage of 0.5% by volume. Some people report getting a buzz from the drink but others don’t notice any effect at all.

The Latvian researchers note that a series of microbiological and biochemical tests on kombucha have repeatedly found it safe for human consumption. Sally Fallon, author of Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, quotes an FDA official as saying that when reasonable care is taken, “you’re more likely to find contamination in a cup of coffee than in a cup of properly prepared kombucha.”

But there have been isolated reports of sickness after drinking kombucha. Alternative health guru Dr. Andrew Weil does not recommend drinking the homemade version for fear of contamination with aspergillus, a toxin-producing yeast which he believes would be risky for those with already compromised immune systems, like AIDS patients and cancer patients, as well as for pregnant and nursing mothers.

What to do? If you are healthy, try the commercial brands for yourself. For beginners, a good brand to try is GT’s Organic Raw Kombucha. The founder claims he began making kombucha in 1995 after his mother successfully used the drink in her battle against breast cancer.

It’s best to use kombucha in moderation to begin (four to eight ounces a day), even though the bottle may recommend a full 16 ounces per day. And at almost four dollars a bottle, many people may want to keep their intake moderate. Another reason to start slowly is that kombucha has a detoxifying effect. If the liver is not functioning properly, it can be overwhelmed by the toxins being released. This may be why some people report an allergic reaction to the tea. For that reason, some experts recommend drinking plenty of water while taking kombucha to help flush toxins from the body.

If you are tempted to make your own kombucha, educate yourself first and follow instructions carefully, including using clean equipment, correct temperatures and glass containers. Kombucha is not a drug but a traditional drink with many health-promoting properties. As with all foods, moderation is key. It’s important to listen to your own body to determine whether it is a good choice for you.

5 Reasons To Replace One Meal With Smoothies

Written by: Emilyn Gil

5 Reasons To Replace 1 Meal A Day With Smoothies

Smoothies have become awfully versatile over the years. In addition to being a succulent dessert and a post workout slam, they are also quite the photogenic model on social media.
But a smoothie’s talents don’t end there! The benefits contained in that blended bundle of goodness are so tremendous, that it is encouraged to replace 1 meal a day with a smoothie. That’s right, swap the eggs and bacon with a delicious blended delight and watch the magic happen.

So what is the secret behind smoothie greatness? How can you improve your smoothie-making skills? What ingredients should you use to maximize your smoothie experience? Whether you’re new to smoothies and simply looking for the motivation to try, or you’re a smoothie master searching for some new ideas to blend with your own, you’ve come to the right place to get all your questions answered and more!

Why Drink Smoothies?

Maybe you’re comfortable with your eating habits. You like your granola, your sandwiches, your pastas and you have your occasional salad. Why switch it up now? Smoothies can improve your health, your lifestyle and overall well being. And that’s just the beginning. I could go on all day listing the advantages! However, as you probably don’t have all day to weed through all there is to know, I will limit myself to the top 5.

#1. Get Your Daily Requirement For Fruits And Vegetables In One Glass

Depending on your age and gender, you should be getting about 2 cups of fruits and vegetables a day. In today’s world full of fats, fried foods, salts, grains, meat, etc., achieving this goal can be harder than it seems.But it becomes a lot easier when you can mix and match a couple servings in the blender and let them slide smoothly down your throat. Fresh produce you don’t even have to chew through and you can check the fruits and veggies right off your daily list!

#2. Fast And Easy

We’ve all experienced kitchen disasters. Pork chops left long enough in the oven to bake to a blackened mess. Chicken soup so salty no amount of extra broth could save it. Carrot cake that’s a little more like carrot pudding than it was supposed to be. But when the whole point of a recipe is to be a mess of ingredients blended into a delicious meal, you really can’t go wrong! You chop, you throw the ingredients in, you press go and viola! You’re good to go.

#3. Promotes Weight Loss

Most meals typically hit high on the calorie intake scale. This is why replacing one meal a day with a fruit-and-veggie-filled smoothie is a great way to get all the needed vitamins, minerals and fats and keep things low on the calorie scale! Also, since your blender has already done half the work your body normally does during the digestive process, your body will thank you with a healthy digestive system and you can direct that extra energy towards other things!

#4. Improved Immune System

As much fun as it is to stay in all day watching Netflix from your pile of tissues, no one likes a cold. You can keep sicknesses at bay by strengthening your immune system with blended fruits and vegetables high in vitamin C. And the money you saved from not having to pay for cough drops and doctor visits can be used for your smoothie ingredients!

#5. Energy Supply

Food is fuel for the body. And the best kind of fuel is healthy carbohydrates, which you can get from the fruits and veggies in your daily smoothie!

Healthy carbohydrates can help regulate your energy as you need it throughout the day, which can help get rid of those mid-afternoon crashes.

Green Vs. Fruit Vs. Protein Smoothies

Now that we’ve talked about the benefits, lets get into the technicalities of a smoothie. No two smoothies are the same and each one speaks to specific needs. Some common smoothie types are green smoothies, fruit smoothies and protein smoothies.

Green Smoothies

Green smoothies are a combination of leafy greens and fruits. They are also generally dairy free with juice or water as the liquid base. A green smoothie is a great choice of daily blended delight, because dark, leafy greens are about the most healthy things you can find on earth. Although you can get your greens in salad form, you’re a lot more likely to consume those much needed portions when they can be sipped instead of crunched.

Fruit Smoothies

Fruit smoothies have a liquid base of water, juice or milk, mixed with – you guessed it – fruit! This smoothie can be a meal replacement or an afternoon energy boost, but most often it’s a tasty offering to satisfy that sweet tooth. If you’re looking for an smoothie for your daily routine, this may not be your best choice. Because fruits contain so much sugar, fruit smoothies can give you more than your wanted calories and also spike your blood sugar. But if you’re looking for a healthy dessert option, then a fruit smoothie is definitely the way to go!

Protein Smoothies

A protein smoothie is a blend of fruits and veggies high in protein. It’s also common to add a protein powder to give it an extra boost. This is a great option for a meal replacement, because protein is a lot of what your body looks for in a meal. A great time for a protein smoothie is right after a work out. Your body can use the help rebuilding muscles, which they need protein to do. Protein smoothies are also a great option right before bed and right after you wake up. Your body could put the protein to good use by building up for or recovering from those 8 hours without food!

How To Make The Perfect Meal Replacement Smoothie

Making a meal replacement shake is doable, but does require a little planning, just like most things in life. If you plan on drinking a shake instead of eating a regular meal, it is important to include the appropriate nutrients, including the proper amounts your body needs. Let’s talk about each nutrient individually…

Near the end I will give you a template for making your own shakes. I am all about EASE, because like you, I’m busy. Don’t worry, I’ve got your back. 🙂

Step One: Liquid

What do you want to use as liquid for your meal replacement shake? Good, old fashioned clean water is always an option! If the ingredients you add are flavorful and creamy enough, then sometimes water will do the job just fine. If you’re looking for something a little more dense than water, then we would suggest the following:

Almond milk. Preferably unsweetened. If you have some time on your hands, you can even make almond milk yourself!
Coconut milk. You can get this from a carton like almond milk or from a can. Go for unsweetened, with as few fillers and additional ingredients as possible. This is usually easier to find in canned coconut milk.Hemp milk. Seems to be trending these days and is a good, nutrient-rich option.
Flax Milk. Contains a similar nutrient ratio as almond milk and tastes just as good. Opt for unsweetened if possible.
Coconut water: Another great option that is rich with electrolytes and great for hydration.
How much liquid should you include in your smoothie? Generally 1-2 cups is plenty, but you can always add more if needed for consistency.

Step Two: Protein

Proteins are long chains of amino acids that make up 20% of your muscles, tissues and cells. There are 20 amino acids, nine of which are considered “essential” because the body cannot create them; they must be absorbed from the food you eat or supplemented.

There are many vegetables and seeds and even some fruits that contain all 9 essential amino acids. We consider the following three plant-proteins to be the most superior, nutrient-dense choices:

Pumpkin Seed Protein. Pumpkin seeds are one of the best sources of plant-based protein with 5 grams in just one ounce. They are also high in tryptophan, an amino acid that enhances serotonin, boosting your mood and mental health. Pea Protein. Pea protein is quickly becoming one of the most popular plant proteins among gym-goers and health-conscious folks. It contains all of the essential amino acids and several non-essentials as well. Pea protein has also been found to be beneficial for several bodily organs and is one of the best hypoallergenic proteins as it is both gluten and dairy free.

Quinoa Protein. Quinoa is a protein and nutrient-dense seed (not a grain at all!) that makes a great substitute for traditional grains. It is an excellent source of plant protein and is becoming more and more common in protein powders.
Organifi Complete Protein Powder. Organifi Complete Protein is our very own VEGAN, GLUTEN FREE, ORGANIC protein powder that doubles as a multivitamin! It’s creamy and delicious. We combined the best plant-based proteins with whole foods multivitamins and unique digestive enzymes. You won’t feel bloated with this stuff. It tastes delicious in smoothie and shake recipes and can even be made into pancakes and ice cream!
If you are replacing a meal with a smoothie, aim to include 15-20 grams of protein per serving.

Step Three: Vitamins And Minerals

Vitamins and minerals are important ingredients in any shake that will be replacing a meal. If you add a good amount of fruits, vegetables and leafy greens to your shake, then you should be in good shape. Consider choosing from the following:

Banana/frozen banana chunks
Mangoes
Pears
Avocados
Berries
Green apples
Spinach (good for those who don’t like bitter flavor)
Kale
Chard
Spring mix greens
Dandelion greens
Sprouts
Carrots
Cucumbers

These foods tend to work the best in a shake when compared to other fruits and veggies, but feel free to experiment as you like to find new flavors and textures.

Step Four: Healthy Fat

Fats are extremely important to a healthy diet! Healthy fats are a major fuel source for your body and are also the main way you store energy. You need fat to help you absorb other nutrients, like fat-soluble vitamins A, D, E and K as well as antioxidants. Fats are also used for cell structure and support healthy nerve, brain and heart function. Despite the 90’s craze (which was based on a myth) that taught you to avoid anything with fat, do NOT run away from fat! Instead, focus on filling your diet (and your meal replacement shake!) with healthy, energizing and remedying fat sources.

Is there a type of fat to avoid? Yes – TRANS FAT. This is an artificial fat found in fast foods, processed snacks/food and hydrogenated oils.

Here are several sources of good, healthy fats that you can and should include in your shakes/smoothies:

1 tbsp coconut oil
1 tbsp coconut butter
1 tbsp coconut cream
½ full fat coconut milk
½ cup raw or sprouted nuts and seeds (these will also boost the vitamin and mineral content of your shakes), soak nuts and seeds overnight for maximum nutrient potential and easier digestion
1-2 tbsp nut butters (preferably not peanut butter)
½ avocado
1-2 tbsp raw cacao
1 tbsp chia seeds
2 eggs (you can use egg whites or whole raw eggs if you’re really brave… always choose organic and cage-free)
Not only are these beneficial to your health, but they will also make your shakes and smoothies more flavorful and creamy!

Step Five: Carbohydrates/Fillers

Most of these extra carbohydrates can be added to your shakes raw, but if you want to aid digestion and make the ingredients easier to blend, then prepare them as follows:

Berries: Frozen or fresh
Bananas: The more ripe they are, the more sweet they will taste in your shake
Sweet Potatoes: Steam for 10 minutes or bake as usual and let cool in the fridge
White Beans: Use rinsed BPA-free canned beans or take dry beans and cook as directed
Gluten-Free Oats: Soak in the liquid you will use in your shake overnight and add to the blender together
Meal Replacement Smoothie Template

The following will make 1 serving of an appropriate meal replacement DIY shake/smoothie:

1-2 cup liquid
1 cup fruit and vegetables
1 tbsp sweetener (raw honey, maple syrup)
½ cup raw or sprouted nuts and seeds OR 1-2 tbsp nut butter
1 serving healthy fat (see list above)
1-2 servings pea protein or quinoa (as label directs)
1-2 cups leafy greens
Extra carbohydrate/filler (OPTIONAL)
You can experiment with different combinations to see what tastes the best to you. I like to find several different versions that I like so I can rotate them throughout the week.

Smoothie Recipes By Ailment

And just to make things EVEN EASIER, I’ve compiled some smoothie ingredients and recipes that are even more specific to your needs. For each category, I’ve listed the best ingredients for the smoothie type and included a recipe putting those ingredients to work.

Smoothie For Weight Loss

Ingredients to use for weight loss:

Bananas
Avocados
Yogurt
Berries
Spinach
Apricots
Chia Seeds
Beets
Green Machine Smoothie

1 kiwi
1 banana
¼ cup pineapple
2 celery stalks
2 cups spinach
1 cup water
Smoothie For High Blood Pressure

Ingredients to use for high blood pressure:

Blueberries
Spinach
Kale
Collards
Romaine Lettuce
Flax Seeds
Raspberries
Blackberries
Strawberries

Blueberry Heart-Healthy Smoothie

1 cup frozen blueberries
1 ripe banana
1 cup plain nonfat yogurt
1 cup spinach

Ingredients to use for energy:

Honey
Banana
Mulberries
Oats
Cashews
Almonds

Energizing Smoothie

1 frozen banana
1 cup mulberries
1 cup kale
1 tbsp dried lavender
1 cup apple juice
1/2 cup rolled oats
1/4 cup raw cashews
1 tsp lucuma powder
1 tsp vanilla extract
Smoothie For Hangover

Ingredients to use for a hangover:

Coconut Water
Blueberries
Bananas
Avocados
Spinach
Pumpkins
Yogurt
Citrus Fruits
Oats

Hangover Smoothie

1 cup blueberries, frozen
1/2 small banana
1 tbsp chia seeds
1/2 cup non-fat plain yogurt
1/2 cup coconut water

Smoothie For Diabetes

Ingredients to use for diabetes:

Low-fat Milk
Greek Yogurt
Carrots
Strawberries
Apples
Sweet Potatoes
Grapefruit
Oranges
Lemons

Superfood Smoothie

3/4 cup almond milk
1/2 cup blueberries
1/3 cup strawberries
1/2 avocado
1 tsp flax seed
1/2 cup spinach
1/2 cup plain yogurt
Smoothie For The Flu

Ingredients to use for the flu:

Cayenne Pepper
Ginger
Oranges
Lemons
Coconut water
Limes
Blueberries
Cherries
Cranberries

Flu-fighter Smoothie

2 medium oranges, peeled
2 tbsp fresh lemon juice
1 tsp grated ginger
1-3 tsp pure maple syrup
3-5 ice cubes
Pinch of cayenne pepper (optional)

Smoothie For When You’re Sick

Ingredients to use for when you’re sick:

Cayenne Pepper
Chili Powder
Ginger
Citrus Fruits
Strawberries
Cantaloupe
Apricots
Oranges

Sick-Day Smoothie

1 cup warm ginger tea
1 small orange, peeled
1/2 lemon, peeled
1/2 lime, peeled
1 tsp coconut oil
1 clove garlic, minced
1 small piece of fresh ginger
A dash salt
2 tbsp honey

Smoothie For Pregnancy

Ingredients to use for when you’re pregnant:

Spinach
Collard greens
Strawberries
Beets
Sesame Seeds
Flax Seeds
Pears
Carrots
Chia seeds
Walnuts
Pineapple

Mom And Baby Smoothie

1/2 cup peaches, peeled and sliced
1 cup low-fat vanilla frozen yogurt
1/4 cup mango juice
1/2 tsp grated fresh ginger
Smoothie For When You Have Diarrhea

Ingredients to use for diarrhea:

Yogurt
Flax Seeds (ground)
Cinnamon
Dairy-free milk
Berries
Banana
White grape juice
Ginger
Celery
Apricots
Plums
Prunes
Spinach

Stomach Soothing Smoothie

1 cup oat milk
1/2 cup oats
1/4 cup raspberry kefir
1 frozen banana
1/4 tsp cinnamon
2 tbsp plain yogurt

Smoothies For Exercise

Smoothies are great for before and after a work out. They’re easy to make, soft on the digestive system, offer a great way to get the protein you need to build your muscle back up and the carbs you need to keep your energy soaring and antioxidants to help with any inflammation or cell damage. They’re also great for weight loss, because smoothies can fill you up without giving you too many calories.

More Smoothies For Weight Loss

Almond Banana Joy

1 large ripe banana peeled and frozen
3/4 cup unsweetened almond milk
1 tbsp unsweetened almond butter
1 tbsp chia seeds

Blue Banana Yum

1 egg beaten, scrambled and cooled
1 ripe banana peeled and frozen
1/2 cup fresh blueberries
1/2 cup frozen red grapes
3 large ice cubes
1 cup unsweetened almond milk
1/4 cup orange juice
1/8 tsp to 1/4 ground cinnamon

Peach Almond Bliss

1 1/2 cups peaches
1 cup almond milk
1 (5.3 oz) greek yogurt – mango, peach, strawberry or coconut
1 ripe banana
1/2 cup oats
1/2 cup cold water

Best Smoothies For Before A Workout

Green Glee

1 1/2 cups skim milk
2 cups kale stems and leaves
1 kiwi fruit peeled
1 tbsp smooth unsalted peanut butter
1 tsp agave nectar, honey or maple syrup
Pre-Workout Smoothie

3/4 cup skim milk
1 tsp vanilla extract
1/2 cup plain low-fat yogurt
1/4 cup quick-cook oats
1 tbsp ground flaxseed
1 tsp unsweetened cocoa powder
Dash ground cinnamon
1 small banana preferably frozen
Best Smoothies For After A Workout

Papaya Pleasure

1 ½ cups papaya, chilled and cut into chunks
1 cup ice
½ cup nonfat plain Greek yogurt
2 tsp fresh ginger, peeled and chopped
Juice of half a lemon
1 tsp agave nectar or honey
Leaves from one sprig of mint

Pineapple Papaya Heaven

1 cup pineapple juice
2 tbsp white chia seeds
1 cup fresh papaya cubes
1/2 cup peeled cucumber
1/2 small Serrano pepper, stemmed
1 1/2 tsp lime juice
1 1/2 tsp pistachio or avocado oil
1 tsp peeled, grated fresh ginger
1/8 ts sea salt

Smoothie Bowl Recipes

A smoothie bowl is basically what it sounds like. A smoothie served in a bowl and eaten with a spoon due to the thicker consistency. It is also commonly served with toppings such as seeds, nuts, oats, or fruit slices. Smoothie bowls are a bonus, because rather than quickly gulping them down, you can take more time to enjoy them and the thickness of it can help you to feel more full afterward.

Acai Berry Smoothie Bowl

1 packet of frozen organic acai berry pulp
2 heaping handfuls of spinach
1 frozen banana
½ cup coconut milk
2 tbsp of chia seeds
Dash of cinnamon
Ice as needed to thicken

Beet And Cranberry Smoothie Bowl

1 small beet – peeled and roughly chopped
1 frozen banana
1/2 avocado
1 cup frozen cranberries
3-4 Medjool dates
2 tsp camu camu powder
1-1 1/2 cups almond milk

Green Smoothie Bowl

1 cup kale
1 cup romaine lettuce
1 handful ice (more as needed)
1-2 stalks of celery, chopped
½ apple
1-2 frozen bananas
½ cup coconut water
¼ cup cucumber, chopped
1 tbsp of cilantro
1 tbspof parsley
Juice of ½ lemon
1 brazil nut

Frequently Asked Questions

How Long Are Smoothies Good In The Fridge?

A. Smoothies are always best fresh. However, if you are wanting to store it and you do it correctly, it can be stored up to 24 hours. The best way to keep a smoothie at its best for this amount of time is to store it in an airtight container, like a mason jar. Filling the container to the very top and minimizing the amount of air inside will help keep the nutrients from oxidizing.

Q. How Much Smoothie Should I Drink?
A. Generally, adults should drink 4 cups of smoothie a day, or 32 ounces. However, this can also depend on whether you’re having the smoothie as a snack, a dessert, or a meal replacement. Sweet and sugary smoothies should be kept to a minimum (just to keep your sweet tooth away from other less healthy treats!). Meal replacement smoothies should have 400-500 calories to keep you full and energized.

Q. How Many Meals Can I Replace With A Smoothie?

A. Although smoothies are amazing meal replacements, it is also important to provide your body with solid meals. Unless you’re planning on doing a smoothie cleanse, replacing one meal a day with a smoothie should be just the right amount!

Q. Why Would I Do A Smoothie Cleanse?

A. A smoothie cleanse is a great way to lose some pounds, increase your energy, find mental clarity and improve overall health.

Q. Why Drink A Smoothie For Breakfast?

A. Popular breakfasts of cold cereal, or hash browns and eggs are high in sugar and cholesterol. Swapping these out for a well balanced smoothie is just what you need to start you day off correctly

Q. How Long Should I Blend My Smoothies?

A. No two blenders are the same, so unfortunately there isn’t a universal blending time for the perfect smoothie texture. Some blenders have “smoothie,” “shake” or “puree” options, all of these are acceptable. If your blender doesn’t have any buttons or settings, 1-3 minutes is a pretty safe bet. It also depends on how you personally like your smoothie. If you don’t like to chew the occasional chunk, you may want to blend it longer.

Q. Do Smoothies Have Any Side Effects?

A. Some may experience side effects when drinking smoothies, such as cravings, sugar spikes, or muscle loss. However, most of these side effects are direct results from not making balanced smoothies. As long as you are using the correct ingredients and making smoothies that are fitting for your needs, most side effects can be avoided.
Conclusion

Smoothies. Aren’t they just incredible? They’re your remedy, energy boost, work out buddy, meal replacement and all in less than 10 minutes of tossing and blending! So what are you waiting for? Pull out your ingredients, dust off your blender and get sipping!

Remember, we’re in this together.

Removing Toxins From Your Body


Detox

We ask every guest coming to Hippocrates to arrive without any synthetic chemicals in their possession, especially in their personal care products. Their first step in the healing process is to remove as many toxins from their body as possible to allow the organs and immune system to operate most efficiently. These toxins are most often embedded in the cell structure of the body, so we must rebuild the body to introduce healthy cells to regenerate health, and that means first initiating a detoxification regimen.

All of us should consider undergoing detoxification as a process for maintaining health. A juice fast one day a week would be helpful. Exercise, colon cleanses, and eating pure, natural, organic food also help. Having a detox strategy for yourself and those you love is a survival mechanism that can help to maintain good health and maybe even prevent premature death.
Each aspect of the detox program is equally important. If you are constipated, colon cleansing should be your first step. If you have poor digestion or you have a cold, fasting might be the most important first step. Exercise that works up a sweat can effectively remove some toxins from the body via perspiration.

As far as supplements, chlorella is at the top of the list for detox. It is the most effective of the green algae in taking out heavy metals and radiation from the body, as it has a mineral complex that magnetizes toxins, which acts as a sponge to soak them up. When my wife and I were in Russia, we used a combination of chlorella and chlorophyll to help rid radioactivity from people who were exposed to it during the Chernobyl disaster. Russian research scientists told us this proved to be the most effective detox.
Following chlorella on the list of important detoxifiers is capsicum, the extract of cayenne pepper, which increases circulation and warms up the body, causing us to perspire. Capsicum positively influences cardiovascular health.

Garlic is next on the list, as it is most effective at killing microbes and eliminating them from the body. It also helps rid the body of mold and fungi. Edible green clay can be effective in ridding the body of poisons. Equally important is consuming large amounts of organic cruciferous vegetables, because the sulfur they contain can attract and remove poisons and mutagens from the system.

Article by Brian Clement, PhD, LN

Detoxification Yields Unexpected Benefits

Having been an Olympic gymnast and recreational athlete, I have always been conscious about my body and my overall health. Over the last twenty years, I have often chosen to spend my vacations at health spas. Hippocrates turned out to be much more than a health spa. My experience at this unique healing institute surpassed all my expectations.
My primary goal in attending the program was to learn how to thoroughly detoxify my body, purify my mind, and transform the quality of my life. At first I found it overwhelming, and the lifestyle changes were challenging. But as I immersed myself fully in the wheatgrass and juice therapies, organic living food, colon cleanses, far-infrared sauna, exercise, and other detox therapies, it became much easier.

At the end of three weeks, I felt energized, empowered, and transformed. Since then, my eyesight has improved, and I find that it is much easier to maintain my ideal weight. My participation in the Hippocrates Program was one of the most rewarding experiences of my life, equivalent to my participation as a gymnast in the XIVth Olympiad in London in 1948.

—Rose Voisk, New York

Does Fat Make You Fat?

Article by Anna Maria Clement PhD, LN

Today, farms produce twenty percent more food than the entire global population of 7.5 billion people require. In countries with the highest standard of living, like the United States, forty percent of food is wasted by non-consumption while more people than ever are overweight, obese and morbidly obese. Our children suffer from this emerging crisis more than we do.

Frightening global trends reveal that people are eating emotionally, sparked by their stressful lifestyle. High-speed living combined with fast-food choices are a lethal combination for both individual and societal health. When taken to the extreme, disorders like anorexia and bulimia arise. Eighty-five percent of the people suffering these maladies (5 million in the US alone) endured some form of psychological concern during childhood with the most common being anxiety, social phobia and post-traumatic stress. Internationally, the ratio is a shocking five women to one male suffering from these acute disorders.

The future wellness of society looks grim due to the multinational food companies’ greed and lack of compassion. These ruthless companies have poured chemically latent genetically modified, high-sugar, low-nutrition and synthetic, opiate enriched products into the marketplace. There are a plethora of reasons for weight gain. Eating foods with little nutrients that are high in fat and sugar, a lack of exercise, stress and the absence of healthy fats, all combine to put on pounds. Stress factors such as the American workaholic culture— where fifty five percent of workers do not take vacations— is a pinnacle example of how we literally run ourselves into the ground. Our reptilian brain (first evolving 500 million years ago) primarily works in encouraging reproduction fight or flight response and, or complete shutdown, producing individuals in our high-speed societies that perpetually run their bodies under high intensity stress. This single factor is a major increase in weight gain. Over-and under-eating, fast-food consumption and absence of movement and exercise, pile up added unhealthy weight.

In the U.K, weight problems were investigated, researched and published in the British Journal of Medicine, expos-ing that the main culprit is genetically modified fructose consumption contained in junk foods, especially soda. In the United States more than 1/3 of the adult population is obese (more than 5% morbidly). In the UK, more than ¼ of the adults is obese (2% morbidly). Children that are obese in both nations border around 20%. This data comes from the World Obesity Organization.

Under normal conditions, when an infant is born their first and foremost food is mother’s milk. Their small bodies are, in great part, brown fat, which is supported and nurtured by the cholesterol from the mother. This extraordinary food contains an enzyme that helps to break down and utilize this cholesterol in the process of growth, energy and brain development. Our formula fed children begin their life with a major deficiency, weakening their overall anatomy and enhancing their vulnerability to diseases. This formula is, in great part, processed sugar that forces the child’s body into producing excessive white-fat; which sparks excessive weight and potential for obesity. We now know the overweight child’s anatomy is conditioned to produce weight, they will struggle throughout life to maintain balance.

Oleic Acid or Omega Fatty Acids are the major building blocks of the body, a source of energy and part of the membrane that surrounds cells within the system. These fatty acids are required for weight management. Vegetables oils that have been hydrogenated, so that oils would not spoil and become rancid, destroy essential fatty acids and increase cholesterol.

Animal meat consumption, including fi sh, generally contain 20x less omega 3 than algae and land based plants. You should be receiving these essential nutrients from them.

Mistakenly, fish has been falsely raised to a place of prominence: Fish like other animal based foods contain high saturated fats which feeds inflammation, excess weight and disease causing elements.
Sprouts and wild plants (edible weeds) are the best source of health building omegas. A century ago, soil was rich and crops were filled with health benefit ting omega oils. Today, wild plants mimic what all crops previously contained. For example: purslane (a weed) has 8x more omega 3 (alpha-linoleic acid) than cultivated plants.

These essential fatty acids are required for your body to maintain a healthy balanced weight. When consuming this high saturated fats, animal food diet, the body attempts to use these unwanted lipids, increasing weight.

A Kings College, London, England study concluded the following: “After 10 days of consuming McDonald’s ‘food,’ 1/3 of gut bacteria was gone. This increased inflammation potential in the intestines, which dramatically reduced serotonin which relaxes the muscles fiber throughout the body. In addition, this defect could lead to depression.” If you have yet to view the documentary “Super-Size Me” you may want to take the time to see how rapidly these poor choices of fare can destroy your health.

Unhealthy saturated fat consumption adds pounds by raising unwanted white fats throughout the anatomy.

White fat has 3 functions: Heat Insulation, Mechanical Cushioning, and Energy Source. In addition, it harbors body fat. Brown fat deposits use triglycerides to produce heat, synthesizes healthy building of omega 3, a net producer of DHA, and is central for weight control as it burns fat.

In addition, exercise and sleep can convert white fat into brown fat. A hormone (irisin) released from muscle cells form white fat into healthy brown fat. This process helps you burn unwanted weight. Your thyroid gland is also a powerful agent in the production of healthy body fat.

As the American Journal of Physiology Endocrinology and Metabolism states: “The effect of high animal diet on the hypothalamic pituitary adrenal axis is similar to chronic stress.”

Stress activates our fight or flight response, evolution created this so we could either run or defend ourselves quickly, raising cortisol levels which reduces leptin, the hormone that balances our appetite. This provokes us to continually be hungry, resulting in over consumption.

Belly fat, the most stubborn of all, as described by Dr.Lustig University of California, occurs when we are under constant pressure. The abdominal weight, close to the liver, has the ability to feed this organ providing extra energy.

The brain is composed of up to 60% fat and to maintain clarity and mental health, it requires daily intake of healthy essential fats (EFA).
Information is transmitted from nerve cell to nerve cell by chemicals called neurotransmitters. The effect of the neurotransmitters are regulated by chemicals called prostaglandins. Nutrients like: B12, B1, B3, B6, etc. are needed to transfer an EFA into prostaglandins that support neurons, enhancing memory, energy and imagination.

Vitamins: A, B, C, D, E, fiber and all the minerals, not only support the brain, but all organs and glands like the adrenal and other parts of the endocrine system. This glandular network produces, adjusts, and regulates hormones, which are central in maintaining balanced weight.

How fat riddled nonfoods produce weight is by inducing insulin sensitivity rapidly. This fat antagonizes the action of insulin and decrease glucose uptake in tissues.

Unwanted weight leads to heart disease, tumor growth, cancer, diabetes, etc. This occurs since the weight lowers interferon neutering the immune system, your protector.

Coffee, chocolate, and sweets sky rocket cortisol, producing destructive stress, provoking more body fat and food consumption. Cold dark climates, workloads, disharmonious relationships and eating junk are the gateway to disease and death.

A National Public Radio (NPR) recent poll revealed that nearly 50% of the American public is chronically stressed. Carnegie Mellon University discovered that such stress compromises the body’s ability to regulate dangerous information. All major disease greatly sources its fuel from unhealthy lifestyles and the inflammation that it causes.