When I think about lazy summer days, I think about sunflower seeds.  We’d swim all day at the pool, then rest for an hour or two before it was time to head to the ball park.  Our snacks of choice were Big League Chew (strawberry, please) and sunflower seeds.  Who doesn’t remember the hulls mixed into the dirt on the base paths?

Besides coming from a pretty fascinating plant, sunflower seeds are packed with nutrition, making them number four on my top five list of seeds to eat for good health. Let’s look at why!

Sunflower Power Facts

We all know sunflowers are beautiful, but the plants themselves have the fascinating habit of heliotropism, that is, turning toward the sun with each new day.  At dawn, the stems face the east, waiting for the sun.  At gloaming, you’ll find them bent westward to soak up every bit of daylight as the plant prepares to bloom.

As with many of nature’s mysteries, the sunflower’s arrangement is one of perfection.  The seeds follow the Fibonacci sequence for spacing for maximum efficiency in the use of space (thereby producing more seeds for us to enjoy).

Sunflower seeds are high in vitamins E and B1 (thiamin), and B5. They’re also great sources of copper, manganese, and magnesium, as well as selenium, phosphorus, and folate.

Because of the presence of B vitamins, they’re great at taming inflammation and stress. Vitamin E is also fantastic for protecting the heart, and a mere quarter cup of sunflower seeds provides more than 90% of the RDA for vitamin E.

We’ve heard a great deal about plant sterols lately; they’re even available in yogurt shots.  These natural protectants help reduce blood cholesterol, boost the immune system, and decrease the risk of some cancers. Other sources are soy (not a food I recommend) and corn.  However, of the nuts and seeds that are typically eaten as snacks, sunflower seeds rank highest.

The seeds are high in linoleic acid and, like hemp seeds, will go rancid quickly.  Freezing the seeds for longer term storage is ideal, preferably in Mason jars or dark glass to protect them from the light.

As if you needed more reasons to eat them, the seeds’ magnesium content helps lower blood pressure, prevent migraines, and reduce heart attack, stroke, and asthma attacks.

Selenium isn’t something we hear much about, but it’s vitally important to the body.  In fact, it is powerful enough to help repair damaged DNA.  It incites in cancer cells their self-destruct sequence, making it absolutely essential to those battling the disease.

Best Uses

Now, I know that we all recognize that David package, but it’s best to go with raw seeds to preserve their nutrition. I’ll also always choose shelled seeds because, well, no one has the time to sit around and shell sunflower seeds all day long, especially when you’re trying to feed yourself and your brood.

One of my favorite things to do with sunflowers is to grind them into sunflower butter in my Blendtec.  It couldn’t be easier, just process the seeds with a little salt and/or sweetener if you like, then use as you would peanut butter.

Be sure to check your seeds if you have a nut allergy.  Bob’s Red Mill, for example, processes their seeds on equipment that also processes tree nuts, creating a possible allergic situation.

I eat sunflower seeds out of hand, just because I like them.  They remind me of all things summer, and when combined with a piece of fruit, make a perfect afternoon snack.

They’re also wonderful on salads and as an addition to your favorite whole wheat bread recipe (1/4 cup should be sufficient).  As with our other polyunsaturated options, sunflower seeds come pressed in oil form.

Whether you choose to eat the oil, use it on your skin, or mix it into homemade fragrance oils, there are tons of uses around the house, making this oil one of the few we’d use in our home (along with flax, hemp, coconut, and olive oils).

Sunflower Seed Recipes

...and don't forget to add the sunflower seeds!

Raw Sunflower Mayonnaise

Recipe from JustEatRaw.com

• 2 1/2 cups distilled water
• 1 1/2 cups raw, hulled, sunflower seeds
• 1 teaspoon Real Salt (or to taste)
• 2 teaspoons paprika
• 2 teaspoons onion powder (or flakes)
• 2 lemons, juiced
• 1 clove fresh garlic (minced)

The secret to a fine dressing is letting the above ingredients blend in a strong blender (Vita Mix) for quite awhile until very creamy. Sometimes I substitute fresh basil and dill (or parsley) for the paprika. It then turns out a pale green instead of a pale reddish color.

You can use it to substitute for mayo or sour cream, or as a salad dressing when you blend until just combined.  Because sunflower seeds have such a high fat content, they will emulsify beautifully.

Mostly Raw Sunflower Seed Cheese

Recipe from Food.com

• 1/4 cup lemon juice
• 1/4 cup Braggs liquid aminos or tamari
• 2 garlic cloves
• 2 cups sunflower seeds
• 1/2 cup sesame seeds

Grind sunflower seeds in a food processor or blender and set aside. In a high-speed blender, combine all of the other ingredients, adding the ground sunflower seeds in last. Blend until smooth!

Thai Chicken Pasta in Sunbutter Sauce

Recipe from SunButter.com

• 3 ½ tablespoons SunButter (can use homemade, as we do)
• 3 tablespoons brewed tea
• 3 tablespoons rice vinegar
• 2 tablespoons soy sauce
• 2 teaspoons chili oil
• 1 tablespoon fresh ginger (grated fine)
• 1 teaspoon honey
• ½ teaspoon sesame oil

• 2/ 3 cup chopped green onion
• 2/ 3 cup shredded carrot
• 1 cup fresh bean sprouts
• ½ teaspoon fresh lemon grass
• 2 tablespoons sunflower kernels
• 1 pound chicken breast, cut into thin strips
• 8 ounces pasta (angel hair recommended)
• ½ cup fresh cilantro, chopped
• cayenne pepper
• salt

Combine first 8 ingredients in a blender. Process until smooth. Set aside.

Cook pasta according to directions. In the meantime, season raw chicken pieces with cayenne pepper and salt. Saute seasoned chicken in 2 tablespoon oil until done (about 7 minutes). Remove chicken. Saute lemon grass in 1 tablespoon oil in the same pan for about 30 seconds.

Add pasta, chicken, shredded carrot, green onion, and cilantro. Pour SunButter sauce over all and mix well. Just warm ingredients together as you don’t want to cook it anymore. Right before serving, mix in sunflower kernels. Serve with fresh bean sprouts on top.

Oatmeal Sunflower Seed Cookies

Recipe modified from Food.com

• 1 cup coconut oil or butter
• 1 cup sucanat with honey or palm sugar
• 1 cup sucanat
• 2 eggs, well beaten
• 1 1/2 cups flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 3 cups quick oats
• 1 cup sunflower seeds

Cream butter and both sugars together. Add dry ingredients. Mix well.   Drop by teaspoons onto a well greased cookie sheet. Bake at 350° for 12-15 minutes.

Four stellar seeds down, one to go.  Be sure to check in next week for the dirt on pumpkin seeds!

Additional Reading on GenXXL:

• Sowing Seeds of Good Health: Flax
• Sowing Seeds of Good Health: Chia
• Sowing Seeds of Good Health: Hemp

Photo by Clix

Welcome back for the 19th episode of the GenXXL Health Podcast!    Join Tony Tucker and Shahara for the next 20 minutes as they discuss:

• The Cotton Ball Diet – 1:15
• Diet Deceptions – 4:00
• “The Expendables” Workout Habits – 13:35

Enjoy the podcast and tune in next week for another great episode!

Additional Reading on GenXXL

• Diet Deception: The Health Food That Isn’t
• Old Dogs Can Learn New Tricks: Workout Routines for “The Expendables”

The Podcast

Is it healthy or not? Heather's takes the mystery out of healthy foods.

Foods that claim to be healthier than their conventional counterparts are showing up everywhere, but are they really any better for you?  In most cases, no.  In some instances, they’re downright detrimental to your health.  Those are the ones I want to focus on today, the junk masquerading as health food.

I could have called this piece, “Things That Piss Me Off,” because there is so much misinformation out there regarding health and wellness.  Let’s look at the top three offenders on my wolf-in-sheep’s-clothing list.  These choices aren’t going to aid your weight loss or get you healthier, so beware!

Smoothie Love (Handles)

If you read my articles even once in a blue moon, you know that I love smoothies as the cornerstone of a diet high in fruits and vegetables. In fact, I credit green smoothies with my own 90-lb. weight loss over a period of nine months in 2008.

However, there are healthy smoothies, then there are glorified milkshakes. Case in point: McDonald’s new fruit smoothies.  Their tagline is “we’re changing the way you look at fruit.” Yeah, apparently they want me to look at fruit as the reason my hips are expanding and I can no longer button my jeans!

The Golden Arches would have you believe that you’re getting healthy food when you choose a smoothie over a burger, but their large strawberry-banana comes in at 330 calories, more than a cheeseburger.

Now, I realize that not all calories are created equal, so let’s take a look at the ingredients: strawberry puree, banana puree, water, sugar, concentrated apple juice, cellulose powder, natural (botanical source) and artificial flavors, xanthan gum, citric acid, colored with fruit and vegetable juice, pectin, ascorbic acid (preservative).

So let me get this straight. We need white sugar, juice from concentrate, plant fiber powder, artificial flavors, two thickeners, and manufactured vitamin C to preserve our “healthy food.”  Wow.

To add insult to injury, there are seventy grams of sugar in this smoothie.  That’s nearly six tablespoons of sugar in one smoothie.  If the sugar content isn’t enough to give you pre-diabetic convulsions, consider that there are a mere three grams of protein in our smoothie.

Your blood sugar will skyrocket, and you’ll crash an hour or so later.  You’ll be groggy and believe that “health food” makes you feel worse than the junk you usually wolf down.  This diet deception is worse than the others, because it maligns true healthy eating.  Lest you think McDonald’s is the only culprit, smoothie chains are no improvement!

Cancer in a Veggie Patty

Cancer in a patty?

The soy-as-health-food-myth really gets my goat.  I was a vegetarian for 13 years and happily wolfed down soy-based products for most of them in the name of getting sufficient protein.

People who eat soy regularly have higher rates of esophageal, pancreatic, liver, and stomach cancers than the general population.  This is the same set of cancers that lab rats develop when fed heavy amounts of soy.  Coincidence?  I think not.

The soy thing wouldn’t make me so angry if it weren’t for the fact that soy is in EVERYTHING!  Pick up just about any packaged food and you’ll see soy lecithin (used as an emulsifier) or soy flour. Monsanto and Dow Chemical are no idiots; these products make them a ton of money.  Too bad it’s at the expense of our health and safety.

Add to the list that soy is a top-eight food allergy, and you should quickly see the folly of adding it to so much of the food supply. The good news about soy being such a widespread food allergy is that its inclusion in a product must be listed on food labels by law.

It is my recommendation to skip soy products in almost all forms. Tamari, nama shoyu, and soy sauce are ok in moderation and so long as they are naturally fermented.  Also be aware that upwards of 98% of soy in the United States is genetically modified, so be sure to buy organic.

Some people choose to eat naturally fermented tofu.  Again, I don’t mind that in very limited amounts.  However, it’s difficult to find fermented tofu. You’ll generally find this in Asian markets labeled as “stinky tofu” or “pickled tofu.”  Stinky tofu is a perfect name, as the stuff stinks to high heaven–really.

If you’re a vegan and think that soy protein is the only ethical way to go, au contraire. Check out the your soy-free vegan options to up your protein quotient and stay soy-free.

Is It Really a Healthy Choice?

I have to confess, I love the convenience of frozen meals.  That’s not to say that we eat them in our household, but I love the idea at least.  What I’m not so fond of is the ridiculous amount of sodium, white flour, and tiny servings of vegetables in these meals.

Of course they’re low-calorie.  So low, in fact, that you’ll probably be famished about an hour after you finish this “meal.”  Many of them are high in protein, which is great.  However, they’re so low in fat and fiber that they won’t keep you full for any length of time.

The statistics are misleading, as many of the meals contain potatoes which are counted as a vegetable instead of as a starch (but this is within federal guidelines, of course *eye roll*).

The sodium in these meals has come down significantly, but many still contain more than 25% of the maximum recommended RDA.  Bearing in mind that the upper limit is the point at which people start to demonstrate salt-related disease, 25% is still quite high.

Some of the “healthier entree” frozen food companies have removed preservatives from their meals, but not all, and not across the brand’s offerings. Rather, a small selection is available for those of us who eschew chemicals parading as food products.

Enter the much-debated “yeast extract.” Just know that it’s code for “MSG,” but food companies can get away with calling it yeast extract because technically, that’s what it is.

Frozen entrees often taste like cardboard, so I can’t blame companies for trying to up the taste factor in their offerings.  Too bad they choose to use a product that’s one of the most potent neurotoxins known to man to do it.

So there you have it, my top three offenders in the “health food movement.”  More deception is being perpetrated each day, so be on the lookout for more lies from the food industry!

Additional Reading on GenXXL:

• Flavor Without Fat or Fad
• A New Look At Smoothies
• Soy Free Vegan Protein Blends

Photo by Clix

Welcome back for the 18th episode of the GenXXL Health Podcast!    Join Tony Tucker and Shahara for the next 20 minutes as they discuss:

• Fast weight loss – 2:10
• How to use hemp in the kitchen – 6:55
• “P90 Sex” tips for increased sex drive – 11:55

Enjoy the podcast and tune in next week for another great episode!

Additional Reading on GenXXL

• Faster is Better for Weight Loss
• Sowing Seeds of Good Health: Hemp
• Increasing Sex Drive With Food: P90 Sex

The Podcast

Photo from: Smart Cinema

Sylvester Stallone has put together a “guy movie” for the ages featuring The Expendables, which is coming out August 13th.  The crew in the film includes some very large and very scary dudes.

Sylvester Stallone, Dolph Lundgren, Terry Crews, Mickey Rourke–you get the idea.  These guys are not “spring chickens,” but many of us aren’t getting any younger either.

What do these guys do to stay in shape for an action film–the genre that used to be reserved for much younger guys?  The workouts vary and the routines are interesting.  The diets are smart and the results amazing.

However, these guys are working on more than just presses and curls–these guys are motivated.  If you ever don’t feel like hitting the gym you should hear some of the stories these guys tell about wanting results.

Old dogs can definitely learn some new tricks.

Terry Crews Is Still Big

Terry Crews is a former NFL player whose playing weight was about 235 lbs.  However, it’s been a while since he played football.  When he retired and became an actor he put on some weight.

It didn’t take Terry long to see that he needed to do something about his conditioning.  When he played, he got into powerlifting, and a return to powerlifting is something that helped Crews get in shape.

Terry breaks up his workouts into daily sections.  Each day he works on body part and then does a day of cardio.  Depending on your beliefs about having a “cardio base” when you’re trying to get big you can add more lifting to this routine.

Day One: Legs

Squats–Start with a weight that is comfortable and over the course of 4 sets increase to a more ambitious weight.  Terry starts at 135 lbs and ends at 495 lbs.

Single Leg Squats–Once again, start with a comfortable weight and increase to something more ambitious.  Terry starts with 135 lbs and progresses to 495 lbs through 4 sets.

Hack Squats–Stand in front of the barbell, squat down, and lift the barbell behind you while straightening your legs.  Once again, Terry starts at about 135 lbs and progresses towards a more ambitious 495 lbs.

Day Two: Shoulders

Terry does two circuits for shoulders.  Each exercise gets 4 sets each.  The first circuit is something Terry does with a 135 lb barbell–6 sets each.  The second circuit is done with dumbbells–10 sets each.

First Circuit:

Upright Row

Clean and Press

Bent Row

Jump Squat

Second Circuit:

Front Raise

Arnold Press

Lateral Raise

Bent Reverse Fly

Day Three: Chest

For chest-work Terry does 4 sets of Power Cleans and 4 sets on the Incline Bench.  Again, he starts at 135 lbs and progresses towards more ambitious weights.

It is important to note that all you would have to do is start with a comfortable weight and progress to a more ambitious weight.  If you’re bigger than Terry–or smaller–this program will work as long as you are honest with yourself about what weight is comfortable.

Day Four: Back

For back-work, Terry combines weightlifting with bodyweight exercises.

Deadlifts–4 sets, starting a comfortable weight and progressing to more difficult weights.

Bent Rows–4 sets.  Terry starts at 135 lbs and ends with 185 lbs.

Pull-ups–Perform as many pull-ups as you can until you max out.

Sly Doesn’t Care How Old He Is

Photo from: Action Flick Chick

Today we’re going to feature some creative routines in Sly’s back/shoulder/arm workout.  However, I’d like to start with a pretty smart quote from a 60+ year old man who’s done it all.

“Over the years, my biggest flaw was overtraining. In the gym six days a week, doing more sit-ups at night … my body was in a constant state of breakdown.”

Choose your routines carefully.  We want you to get as big as you want tp be, but we want you to achieve your goals as well.  It’s hard to do that when you aren’t following a “routine” or a “plan.”

Angled Pull-Ups–Sly does these pull-ups with a weighted vest and pulls his chin to his right hand then his left.

Squat-Jump Pull-Up–Lower yourself into a squat and perform a jump squat under a pull-up bar.  As you jump reach up and grasp the pull-up bar.  Perform a pull-up and drop yourself  back to the ground.

Dumbbell Hammer Curl–Sly does 8-10 curls on each arm.  To finish the exercises he does 10-20 fast curls while alternating arms.

Uneven Standing Barbell Curl–Sly starts with a comfortable weight and places one hand at the end of the bar and the other in the middle.  This forces one arm to take most of the weight.  After finishing a set he changes positions and moves his other hand to the end of the bar.  This evens out the work your arms are doing.

Dolph Lundgren Can Still “Break You”

Many of us remember Dolph Lundgren as Ivan Drago in Rocky IV.  Well, Stallone wanted to work with him again on The Expendables and I don’t think it was just for his acting chops.

Dolph talks a lot about motivation and how hard you have to work to keep up with someone.  This leads to an interesting question: Can you get big all by yourself on an island? Dolph doesn’t think so.

“Training for the movie [Rocky IV] has changed my life.  With Sly’s help, I’ve learned so much about my body and how it responds to training and diet.  I’ve developed a whole new standard as to how I will stay in shape for the rest of my life.”

Those are pretty big words from a behemoth like Lundgren.  Sylvester Stallone isn’t a personal trainer, a world champion bodybuilder, or a fitness guru.  Stallone just works his ass off.

The same is probably true of your buddies at the gym.  They may not be personal trainers or Mr. Olympia, but they work hard.  Train with a partner who can motivate you in the same way Sly Stallone was able to motivate a monster like Dolph Lundgren.

Keeping company with people who are better than you or could be better than you keeps you going.  Everyone has a competitive streak in them, and you have to find a way to utilize that competitiveness.

Dolph Lundgren needed to be the believable Russian boxer who could “break you.”  What do you want to be?  Ask yourself the next time hit the gym.  The partner/partners and motivation will follow.

Additional Reading on GenXXL:

• Dwayne Johnson’s Workout and Diet Routine
• Scarlett Johansson’s Tricks for Iron Man II Body
• Xtra Xtra Large: A Beginner’s Guide to Getting Big

Actually, flax is third because it’s a bit better known that either chia or hemp.  However, there is still much to learn about this little seed. Settle in and come along for a ride through history, plus read about the newest research on flax’s fight against breast cancer!

Just the Flax, Ma’am

Just The Flax Ma'am.

The use of flax seeds can be traced back over 5,000 years to the ancient Babylonians, though written records “only” place them in medicinal use around 650 B.C. The ancient Egyptians used it as a laxative, and it’s been popular ever since.

Hippocrates, known as the father of  Western medicine, prescribed flax seeds to combat abdominal pain.  Today we know that these little powerhouses are good for more than just tummy troubles, but the fiber content certainly helps with elimination as Hippocrates suggested!

Flax seeds contain vitamins B-1, B-2, B-6, C, E, and carotene. They also have iron, magnesium, potassium, zinc, calcium, and phosphorus. That’s quite a lot of nutrition in such a tiny package!

It’s available for purchase in both golden and brown colors, which are nutritionally nearly identical. If you’re new to flax and find that the somewhat fishy flavor is bothersome to you, perhaps try the golden variety. It’s slightly milder, with a buttery-nutty flavor.

If you’re a vegan/ethical eater, you can use flax to replace eggs in much of your cooking in addition to using it for its nutritional properties. It is also gluten-free, making it safe for Celiacs.

Health Benefits of Flax

There are three general ways to use flax, just like with chia and hemp: whole seeds, flax meal, and flax oil.  The whole seed is wonderful for adding fiber to recipes, and when it’s toasted adds a lovely nutty flavor to food.

Of course, one of the biggest benefits of fiber is keeping the colon cleared out and healthy. This may also prevent colon cancer, which is the second leading cause of cancer death in the United States (after lung cancer). More than 56,000 people succumb to colon cancer each year in the United States.

Flax oil is fantastic for the brain and circulatory system because it is so rich in omega 3s and alpha lenolenic acid (ALA). They reduce pain and inflammation (especially in the case of arthritis) and lower bad cholesterol.

For the most nutrition, be sure to buy flax oil in black containers, and buy in small quantities. The oil becomes rancid within three months of being expelled, and you don’t want to waste money on larger quantities. You may choose to use the seed instead, consuming two tablespoons per day of ground flax.

Milled flax (flax meal) is high in protein for a plant source, coming in at 22%. That makes it a wonderful addition to a higher protein diet, especially because it helps the body assimilate other proteins better.

It’s also fantastic for growing strong hair and nails, as well as improving skin. I’ve read of people whose eczema came under control after adding one tablespoon of flax oil or two tablespoons of flax meal to their daily diets.

Another fantastic property is the potential ability to hep control blood sugar in patients with diabetes, similar to chia. Because the seeds contain good amounts of protein, fat, and fiber, they slow the uptake of carbohydrates into the blood stream, thereby resulting in more stable sugar reads.

Best Uses

While many tips will tell you to just sprinkle a tablespoon on your morning oatmeal, that will only serve as fiber to clear out your intestines (and there’s nothing wrong with that).  To get the full benefit of flax seeds, however, you’ve got to grind them.

This is a simple proposition, especially if you have a spice grinder or a blender.  You just toss them in, grind away, and you’ve got usable nutrition. An alternative would be to buy flax meal, but the oils in flax become rancid rather quickly, so freshly ground is always best. If you buy meal, be sure to keep it in the fridge.

Another reason to use the whole (milled) seed in addition to just flax oil is the presence of lignans. Lignans are a super-protective antioxidant, which are abundant in flax seeds. Flax has 100 times the lignan content of any other known food!  These life-saving antioxidants are being studied as a preventative for breast cancer.

I like to toss a bit of flax oil into my daily green smoothie. It’s also fantastic as the base for homemade salad dressing, just use half flax oil in place of your olive oil.  Some people find that to taste too fishy, so you may want to start with one quarter flax oil and work up to half (or more)!

One of the very best ways to use ground flax seed is to sprinkle it onto yogurt or kefir. When foods are rich in sulfated amino acids, they help incorporate the essential fatty acids (EFAs) into the cell membranes, making them more available to the body.

Flax Recipes

Oven Baked Flax Fried Chicken

Recipe from Flaxhealth.com

• 4 boneless, skinless chicken breasts
• 1/2 cup bread crumbs
• 1/2 cup ground flax seed
• 1/4 tsp garlic powder
• 1/2 tsp black pepper
• 1 tablespoon parsley
• 1 tablespoon Parmesan cheese
• 1/4 tsp Italian seasoning to taste
• olive oil, for dredging

Wash and pat dry chicken. Dip chicken in olive oil. To make breading combine the bread crumbs, flax seed, garlic powder, black pepper, parsley, Parmesan cheese, and Italian seasoning in a plastic bag, seal and shake to blend.

Coat chicken in the flax breading. Place breaded chicken breasts on a baking sheet and bake, uncovered, in a 375-degree oven for about 25 minutes, or until chicken is done and a golden brown.

Protein Balls

Recipe from Flaxhealth.com

• 1/2 cup creamy peanut butter
• 3/4 cup nonfat milk powder
• 1/2 cup ground flax seed
• 1/2 cup honey
• 1/2 cup crushed flaked cereal, such as corn flakes

One or two of the following:

• 1/3 cup sunflower or hemp seeds
• 1/3 cup chocolate or carob chips
• 1/3 cup walnuts
• 1/3 cup chopped dried fruit

Combine peanut butter, milk powder, flaxseed, honey in a bowl and mix well. Stir in your chosen add-ins. Roll mixture into small balls and then roll balls in crushed cereal. Place on waxed paper. Chill in the refrigerator for at least 1 hour before serving. Makes about 16 protein balls.

Additional Reading on GenXXL:

• Faster Is Better For Weight Loss
• Sowing Seeds of Good Health: Hemp
• Sowing Seeds of Good Health: Chia

Photo from: Tom Terwilliger

No more “moderation” in weight loss—aiming to lose one pound per week. No more giving yourself a long-term goal of 50 pounds in a year. A new study from Stockholm’s International Congress on Obesity says that those who lose three pounds per week are more apt to stick with weight loss and reach their goals.

I love Sweden. They have great meatballs. They gave us Ikea, for heaven’s sake. My daughters look adorable in those Hanna Andersson dresses. Really, what’s not to love?

Now, those same practical, forward-thinking Swedes are telling us to  take the weight loss bull by the horns. To just buck up and get ‘er done. Is it really possible to lose weight quickly, naturally, and safely and keep it off?

The Study’s Findings

Photo from: In Motion

First, the study started with participants who weighed around 220 pounds (100 kilos). The researchers placed participants into a group losing 3.3 lbs. (1.5 kilos) or 1.1 lbs (0.5 kilos) per week. The first group’s goal was to lose the weight in 12 weeks, and the second in 36 weeks.

It found that 78% of the participants in the 3.3 lb. group met the goal of losing 15% of their body weight during the study’s time frame. Only 48% of the longer-term group met the goal.

Katrina Purcell, the study’s presenter, mentioned that the reason for the disparity is quite clear. It’s harder to maintain motivation when the losses are so slow in coming. Given that we’re a quick fix sort of people, this makes perfect sense.

So should we all run out and start trying to create a 1,500 calorie per day deficit (the average needed to lose 3 lbs. per week)? Well, perhaps. There’s one significant caveat to the study, and that’s the long term maintenance of rapid weight loss.

Since the study is new, the long-term effects haven’t been identified. However, Purcell is following the groups and hopes to publish the results in three years.

Going Dutch

Since this study hasn’t yet proved that more rapid weight loss is better maintained in the long run, we turn to the Netherlands’ National Institute for Public Health and the Environment.

In a study that was presented at the same conference, they examined the link between the amount of weight loss on a weight loss program and the maintenance of said loss afterward.

The study found that 54% percent of people who lost weight were able to maintain it, no matter how much weight initially came off. It also found that the net weight loss was higher for those who lost more initially after a period of one year.

Breaking Down the Findings

Photo from: The Age

So what does all this mean for you?  First, it means that there’s no reason to adhere to the 0.5-1.0 lb. per week goal if you can safely lose weight more quickly.

The simple fact is that change is required to maintain weight loss. You know the saying, “If you always do what you’ve always done, you’ll always get what you’ve always gotten?” Spend time losing weight, even rapidly, and return to your old habits and the pounds will pile back on. Enter the yo-yo.

The truth of the matter is that you can lose weight any way you’d like. If you want to do the Master Cleanse or Atkins, or even the cupcake and broccoli diet, you’ll lose so long as you have the motivation.

But maintaining weight loss, especially significant weight loss, is determined by eating reasonable portions of nutritious food and moving your body. Wow, there’s a radical thought.

Say what you will about decreasing fat and sugar content of food and aggressive marketing by junk pushers, uh, “fast food restaurants.”  You can choose to walk away.  A one-man or one -woman protest against the system is all you need to get away from being overweight and the debilitating health conditions that come with it.

My Story

Post-pregnancy Heather

I am currently expecting my fourth child (my laptop barely rests on what’s left of my lap at present). After my third was born, I was obese. Not in the cute-fat sort of way, but in the pre-diabetic, doctor-on-my-ass, fasting blood sugar at 94 kind of way. Fat.

Not one to accept that my life was going to follow the same path of most in my Midwestern, corn-as-a-vegetable family, I made a choice. I chose to shed the pounds I’d carried since childhood, reinvent myself as a slimmer person, and be happy about it.

I tossed everything with junk. I bought a grain mill, a Blendtec, started jogging, and went to town. While it was a financial burden (hubs is a public school teacher), we made it work. Why? Because it mattered.

All those excuses about not having the money or the time flew out the window when I realized that this was a matter of my health, and my health was worth the time and the money. My family was worth the expense and the change. We broke the pattern, after all.

Having been exactly  at 220 lbs. myself (at 5’2″) and losing 88 pounds over nine months, I lost weight more slowly than the study participants. I confess to having stalled because of boredom and overuse injuries after month five, but got back on track after a 6-week maintenance (and sanity) break.

After-working-her-ass-off Heather

That means that I lost an average of 2.6 lbs. per week when I was working at it.  I managed to keep 80 lbs. of it off until I became pregnant again early this year.  This takes some serious work, because a 1,300 calorie per day deficit is no joke. I averaged about 15 hours per week in the gym between cardio, strength, and Pilates and yoga.

It wasn’t always fun. I hurt. I cried. I made some dishes that emphatically were NOT tasty. But in nine months I went from someone who got pitying looks for her weight to someone whose advice others sought for diet and fitness. Heck, you’re reading this now because of that transformation.

I engaged in calorie cycling to “trick” my metabolism into staying high throughout the process, eating an average of 1,700 calories per day (remember that I was nursing).  Even though the work was hard, it was a relatively short amount of time required to drop from a size 20 to a size 6 and was well worth it.

Passion is the most important component of a weight loss program, and passion is the fuel that keeps weight off after the initial loss. I can’t say what the Swiss study will tell when it reemerges in three years, but I know what my own life will show: a passion for health keeps the metabolic fires burning. Don’t let them go out.

Additional Reading on GenXXL:

• A New Look At Smoothies
• Warm Weather Exercise Tips
• Orthorexia: Misplaced Fixation

Photo by Clix

Welcome back for the 17th episode of the GenXXL Health Podcast!  Summer heat can slow you down but Tony Tucker is here to pick you up with tips for maintaining a healthier lifestyle.  Join Tony for the next 19 minutes as he discusses:

• Eating and lifestyle tips for blood type-AB – 1:50
• How to build up your back – 8:10
• Eating tips for healthier skin – 13:20

Enjoy the podcast and tune in next week for another great episode!

Additional Reading on GenXXL

• Eating for Your Blood Type: Type AB
• Define Your Deltoids
• Eat Your Way to Healthier Skin

The Podcast

Photo from: Reader's Digest

To start this article off I feel it is relevant to borrow a phrase from the MTV generation’s Salt-n-Pepa, “Let’s talk about sex”.  More importantly, let’s talk about how to increase your or your partner’s sex drive by the consumption of various foods.

I could use the word libido as opposed to sex drive, but libido sounds like a word my grandparents would use.  I think it’s safe to say that none of us want to think about our grandparents when discussing sex.

I often hear the complaint from men talking that after being with a woman for a while she loses her appetite for sex. I’m sure it has nothing to do with the fact that the man has stopped being romantic, put on weight, and in some cases acts like because he has a woman he is entitled to a certain amount of penetration.

I also believe there is a unspoken percentage of men who lack the sexual desire necessary to please their woman; they just don’t say anything because a lot men have a locker room mentality and pretend like they could sexually satisfy multiple women at the same time.

Whatever your reason for looking to increase your sexual activity is no business of mine, but if my research on this topic can aid you in any way it is my pleasure, or more accurately, your pleasure.

Eazy-E “Give Me That Nut”

Photo from: Ellen Barrett

I know that I have just made my second reference to 90’s rap music. Men, you can’t deny that back in the day certain rap videos were also great for arousal…I’m getting off topic.

The smell of almonds is said to arouse passion in females.  Almonds are a great source of essential fatty acids and also give you healthy hormones which is important if you’re going to have a strong desire to stroke.

I would suggest to any man who has been on a few dates with the same woman and may be looking for an edge to close the deal the bedroom, if you want to get that nut, maybe go on a healthy binge of almonds the days prior to the big date.

Wetter Than The Sea

Photo from: Science Blogs

When I was younger I heard people reference how certain kinds of seafood would supposedly make those who ate them hornier.  After I got to an appropriate age I found out that oysters are linked to increasing baby making activities.

Oysters contain plenty of zinc. Zinc is vital for producing testosterone and is also beneficial to sperm.

The added bonus is that oysters cause the body to produce dopamine,  a hormone that results in additional sex drive in bodies of both men and women.

Any men out there looking to partake in some long overdue love making, take her out for a seafood dinner and order a platter of wet and slimy oysters to help seal the deal.

The Darker The Better

Photo from: Dirt Rag Mag

Men you know when you get into a fight with your woman and have to say you’re sorry, remember this: Flowers say “I’m sorry”, chocolate says “I love you”.

Well according to the Journal of Sexual Medicine, chocolate not only displays how you feel, but also may help you get laid.  A study in 2006 showed that women who ate chocolate on a daily basis were more prone to sexual activity than those who didn’t.

Dark chocolate contains two important ingredients that will help you get back into her heart and possibly her pants.  Dark chocolate contains serotonin, a mood booster.  Also phenylethylamine which mimics the brain chemistry of a person in love.

So the next time you’re in the dog house, be sure to bring a box of dark chocolate and give her a foot message.  If all goes well maybe there will be a few extra pieces left over that you can melt down and get freaky with.

Is That a Banana in Your Pocket?

Photo from: Cardiovegsular

A banana can be used to arouse men in more than the way most men are thinking of right now, watching a woman slowly eat one.

Eating a banana will help too, as it contains the bromelain enzyme. This is thought to increase sex drive and in some cases cure the most feared word in the history of men–impotence.

I watched a documentary one time on monkeys and they said that monkeys had one of the highest sex drives of any animal.  Now I get it, men start getting some potassium, case closed.

Testicle Tree

The Aztecs called the avocado tree “ahuacatl”,  or translated in to English, the “testicle tree”.  Avocados naturally increase male hormone production due to the large amount of vitamin B6.

They also have potassium.  It’s effective for both men and women to regulate the thyroid gland, which ultimately increases sex drive.

Avocados also provide you with better, healthier looking skin.  For you single people out there, this fruit now has two ways to help you get laid.

Spice Up The Bedroom

Photo from: Thank God I'm Natural

I’m not suggesting you take any of these following items in the bedroom, although if your love making is really boring it couldn’t hurt.

Women’s Health has suggested some aphrodisiacs (a substance that increases sexual desire. The name comes from Aphrodite, the Greek goddess of sensuality and love. Throughout history, many foods, drinks, and behaviors have had a reputation for making sex more attainable and/or pleasurable) that could help you feel frisky from the inside out.

Ginger-a stimulant that may increase blood flow to the genitals

Honey–contains simple carbohydrates that provide instant energy and fuel for the working muscles.

Nutmeg & Clove–help your nervous system relax (nutmeg more than cloves).  Not too much nutmeg though, it could have hallucinogenic properties.

Celery–releases a pheromone that triggers female attraction.

Flax seeds–helps increase testosterone, a very important hormone in boosting the need for bumping uglies.

These are all great ways to try and increase your sex drive, before automatically relying on that little blue pill.  We’ve all heard the side effects: blurred vision, headache, facial flushing, upset stomach, erection lasting longer than 4 hours. No thanks.  Banana anyone?

Additional Reading on GenXXL:

• Four Great Sex Workouts
• Sexy Sizzling Summer Beach Body
• Optimum Sex Length: 3 to 13 Minutes?

Photo from: Eurotope

Last week we opened our series on the importance of seeds with chia. Today I wanted to introduce you to my runner-up in the favorites department, hemp seed!

Hemp is an amazing plant, good for making rope, jewelry and even diapers. However, this wonder plant isn’t used only for its fibers and mind-altering effects. The seeds, or hearts, are fantastic! Let’s look at the benefits of adding hemp to your diet.

The 411 on THC

Tetrahydrocannabinol (THC) is the compound responsible for the state of altered perception most people have when they ingest marijuana. You’ll be glad to know that THC comprises less than 0.3% of the hemp seed, and is indeed harvested from an entirely different species within the genus Cannabis.

What does that mean?  Well, there is some THC in the seed itself, but you’re no more likely to get high from eating the seeds than you are to become an opium addict from that poppyseed muffin you had for breakfast.

Hemp has been used for at least 6,000 years. It was first cultivated from a wild plant in Asia. In fact, Asians used hemp before they used soy! Eventually its use migrated to India and on toward Europe, and today we have plenty of hemp the world around.

I personally buy the 5-lb pail from Manitoba Harvest. They’re popular and are out of stock relatively often, so be sure to check back when you’re running low. You don’t want to run out of these amazing seeds!

Health Benefits of Hemp Products

Photo from: Hemp Basics

Hemp seeds are a complete vegetarian source of amino acids, meaning you don’t have to analog them with rice, beans or anything else to get a complete protein.  They’re also rich in essential fatty acids (EFAs), with a ratio of 3:1 omega 3s to omega 6s. This is important, since the ideal ratio is 4:1 or less.

When the body lacks omega 3s, we see physical weakness, poor concentration and memory loss, visual impairments, and mood swings. A lack of omega 3s is also linked to high triglycerides and high blood pressure, inflammation of tissues and depressed metabolism.

A lack of omega 6s is often the culprit of liver and kidney problems, hair loss, heart and circulatory problems, infertility in both males and females, and a general weakness of the immune system. Suffice it to say, these are two important fats to have in your diet!

There are three main hemp products available. Hemp seeds, which we’re discussing in depth today; hemp oil; and hemp protein powder. Hemp oil is just the oil pressed from the seeds of the plant, and is fantastic in recipes, on salads and in smoothies.

The only difference between most hemp seeds and unflavored hemp protein powder, besides being ground, is the fat content. If you’re cutting, you’ll want to buy a hemp protein powder that’s got a higher protein concentration, like the 70% powder available from Manitoba Harvest.

Hemp’s Best Uses

Photo from: Tri Me!

One of the easiest and sweetest ways to get hemp into your diet is to add hemp milk.  This is a seed milk meant to replace dairy milk in some or all of your consumption. I wrote about the best dairy-free milks a few months ago, and hemp definitely rates as a nutritious, accessible choice!

Protein powder is essential for bodybuilders, and hemp is a great addition to your usual poison. Whether you use whey, egg, or vegan powders, consider adding hemp to the mix. You’ll get great nutty taste, good fats, and moderate amounts of protein to help you reach your goals.

Hemp oil is best used for salad dressing, a drizzle on breads, homemade mayonnaise, and plain on a spoon as a dietary supplement. I can’t hack it alone, but then I can’t even eat coconut oil off of a spoon, delicious as it is. You may also add it to soups once in their serving bowls.

The oil is also fantastic for moisturizing the skin (much like coconut oil). It’s easily absorbed and non-greasy, and you’re getting the benefits of the omega 3s and 6s through the skin.

A fantastic way to use the seeds is to mix them into yogurt or oatmeal with your morning breakfast. One of my favorite things is 1/2 c. plain Greek yogurt, a sprinkle of homemade granola, half a banana, a handful of fresh berries, and 1 tbsp. hemp seeds. You may also add maple syrup if you need it sweeter.

Hemp Seed Recipes

Photo from: My Chef

Hemp Milk

From ManitobaHarvest.com

Ingredients:

• 1 cup Shelled Hemp Seed
• 5-6 cups Water

Directions:

Combine the water and the Shelled Hemp Seed in a blender. You can create the desired thickness by using more or less water(from coffee creamer consistency to skim).  Blend on high for 2 -3 minutes, or until creamy and smooth.

To sweeten add: banana, dates, figs, raisins, maple syrup, honey or your favorite fruit. Blend again until smooth. You can enjoy it thick or strain it through cheese cloth.

Cheezy Hemp Nacho Sauce

From Kristen’s Raw

• 1/3 cup water
• 1 clove garlic
• 2 tablespoons fresh lemon juice
• 1 red bell pepper, seeded, roughly chopped (approximately 1 cup)
• 1 cup hemp seeds
• 2 1/2 tablespoons nutritional yeast flakes
• 1 tablespoon chili powder
• 2 teaspoons tamari, wheat-free
• 1/2 teaspoon Himalayan crystal salt (I use Real Salt instead)
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1/8 teaspoon turmeric powder

Blend all of the ingredients in a blender until smooth and creamy. This can be stored in the refrigerator for 4-5 days.

Banana Nut Bread

From Hemp-Guide.com

• 2 eggs
• 1/3 cup applesauce
• 2/3 cup sugar
• 1 1/4 cups whole wheat flour
• 1/2 cup Hemp Seed Flour
• 2 3/4 tsp. baking powder
• 1/2 tsp. salt
• 1 cup mashed very ripe bananas (about 3 medium)
• 1/4 cup Shelled Hemp Seeds
• 1/4 cup chocolate or carob chips (optional)

DIRECTIONS

Preheat oven to 300 degrees. Mix first 3 ingredients with mixer at medium speed until pale yellow. Add dry ingredients alternately with bananas to mixture. Mix at medium speed until well blended.

Pour into greased or sprayed loaf pan (9 x 5 or 8 1/2 x 4 1/2). Bake 45-60 minutes, until cake tester comes out clean and dry. Let cool in pan 20-30 minutes before turning out onto rack.

Hemp Pancakes

From Hemp-Guide-com

• 1 cup of shelled hemp seeds (hemp hearts)
• 3 Tbsp Hemp Seed Oil
• 1 cup organic whole wheat flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 teaspoon salt
• 2 tablespoons honey or agave nectar
• 4 eggs, slightly beaten
• 1 cup plain organic yogurt
• 1 cup water
• 2 tablespoons vanilla
• Berries (optional)

Directions

Combine flour, shelled hemp seed, baking powder & soda, and salt in bowl. Combine eggs, yogurt, and water. Whisk in butter. Pour into dry ingredients. Use blender to mix to smooth consistency.

Cook on (buttered) pan / griddle (medium heat). Cook until tops are bubbly – turn and cook until browned.  Makes about 16 pancakes – can be frozen and heated up in toaster.  Optional: add berries while cooking (yes, yes, yes)!

Additional Reading on GenXXL:

• Sowing Seeds of Good Health: Chia
• What to Eat NOW: Summer’s Bounty
• Go Alkaline For Your Body’s Batteries

Photo by Clix

Welcome back for the 16th episode of the GenXXL Health Podcast!  Summer heat can slow you down but Tony Tucker is here to pick you up with tips for maintaining a healthier lifestyle.  Join Tony for the next 15 minutes as he discusses:

• The misnomer that is morning sickness
• How to be healthy and live longer
• Eating and lifestyle tips for blood type-O

Enjoy the podcast and tune in next week for another great episode!

Additional Reading on GenXXL

• How to Live a Healthier, Longer Life
• Eating Right for Your Blood Type: Type O

The Podcast

Photo from: She Knows

As human beings age – especially women – we look for ways to keep ourselves looking younger. Maintaining our bodies shapes with exercise is a great start, but how do we keep the wrapping paper of our body, the skin, looking vibrant and young?

The skin is the largest organ in the body and since we can see it, that should allow us to keep tabs on how it looks.

The most recognizable sign of aging is wrinkles. There is also rough or leathery and saggy skin to think about. Some of the best ways to avoid these negative aspects that we don’t like are obvious: excessive eating, sun exposure, and smoking.

The world we live in today is a very vain, appearance driven world, which is why skin creams, beauty products, and plastic surgery have become so popular. According to a 2007 report conducted by UCLA scientists – 48% of women and 23% of men would be interested in getting plastic surgery.

What if the key to having great skin was intertwined with what you put in your mouth?  Samantha Heller, a clinical nutritionist at NYU tells us that is exactly the secret to maintaining great wrapping paper on the present that is the inner you.

“Everything you eat becomes a part of not only your inner being, but the outer fabric of your body as well.  The healthier the foods are that you consume, the better your skin will look.”

Common Sense of Skin Care

Photo from: Let's Get Green

I believe everyone knows and wouldn’t debate the importance of water. The body should receive eight glasses of water a day or half gallon. This recommended amount should come strictly from strictly water, rather than soda, juice, or my personal favorite, beer.

I have been told that hard water is bad for you and dries out your skin. But, according to Liz Lipski, author of Digestive Wellness, hard water is high in minerals and when people use water softeners they can actually be taking out helpful minerals.

“A water softener may help your plumbing, but its hard water that is better for your health.”

Keeping the skin hydrated is crucial to having healthy looking skin and also helps to flush toxins from the body.

Go Green Beverage

Drinking tea is wonderful for the body and especially for the skin because it’s filled antioxidants.

More specific than just any tea is drinking organic green tea. There is a substance in the tea called catechins and this is thought to be very beneficial. A study done by doctor Ray Shahelian showed people who drink green tea are 20 – 30 percent less likely to get basal or squamous cell skin cancer.

Green tea gives a double bonus because not only may it help prevent skin cancer, but it also helps protect against the signs of aging.

Gatherers Voted Tribes Best Skin

Photo from: Photo Frenz

These next two I am going to talk about remind me of the days of pre-civilization when all tribes had hunter and gatherers.

The Hunters – mainly men – would go out and take down the main course, usually some source of meat for protein.

The Gatherers – mainly women – would spend their time collecting nuts and berries. I have no doubt they were eating while they were on the job and reaping the benefits.

Walnuts contain Omega-3 oils which happen to be a great way to get more flexible, youthful-looking skin.

Eating large amounts of various berries has proven to be phenomenal for the skin. Strawberries, blueberries, blackberries, and even plums contain the perfect nutrients to give you younger and healthier looking skin.

AllWomensTalk.com also mentions that eating mangoes can be very beneficial.  Mangoes have a high content of vitamin A and this fruit will help restore flaky looking skin.

So, remember our ancestors the next time you have the luxury of going to the grocery store and be sure to gather plenty of nuts and berries.

Not Just for Your Eyes

Photo from: English Jungle

For as long as I can remember, my mother has told me to eat loads of carrots to improve my vision. When I was youngster I just wanted to eat them so I could more properly quote Bugs Bunny – “Ahhh, what’s up Doc?”

Carrots contain beta-carotene, which the body converts into vitamin A and then uses it in the body.

Carrots are also a good source for vitamin C, which is a masterful antioxidant that clears up negative growth created by over exposure to the sun. The end result is that they helps prevent premature aging.

The consumption of enough carrots can also act as a natural sunscreen. This whole time I thought I was less susceptible to sunburns because my father is of African descent!

Ugly, but Nutritional

Photo from: Louisey

One food that I hadn’t tried until recently was avocado, due to the fact that the sight of it was off putting.

Avocados contain vitamin E and positive monounsaturated fats. The combination of these ingredients provides for great looking skin and help people suffering from dry skin.

They go amazingly with many foods you may already eat – cheeseburgers, burritos or tacos, nachos, and various salads.

Skin Is Scary Without the Dairy

Photo from: Hub Pages

When I was growing up, my family and the school system would harp on the importance of consuming dairy – especially milk. They had cheesy milk ads about how to grow up bigger and faster by drinking milk.

Lipski says it’s important to eat fairly good amounts of A-rich dairy foods. This is even more vital for people who suffer from diabetes and thyroid conditions.

Low-fat yogurt, which has vitamin A, also contains acidophilus – a live bacteria that is great for your intestinal well being. Lipksi says:

“Anything that helps keep digestion normal, any live bacteria or enzymes, is also going to be reflected in healthy-looking skin.”

The next time you come across a “Got Milk” ad, find out if it’s got what vitamins and other vital components your body needs.

More Foods to Fight Aging

Photo from: Bridges to Italy

If a bear didn’t have such a beautiful coat, I bet we could see its tremendously moisturized skin. The reason for this is because of all the salmon they eat trying to swim up river. Salmon contain essential fatty acids and help fish eater’s wonderful coats.

Whole grains are another great way to improve your skin. Consuming whole grains is important for the growth of new cells and to help strengthen the skin against infections. It also helps with cracking and peeling on you feet, because no one wants “Flintstone Feet.”

Something I found really interesting is the use of extra virgin olive oil medicinally to soothe sunburn and other skin irritants. These are common practices in countries like Italy and Greece. However, it also appears they use it in their hair, but I wouldn’t recommend that.

People are spending hundreds of thousands of dollars on all sorts of ways to preserve their skin when they could just be orally consuming the answer at a much cheaper healthier cost.

I strongly suggest that you implement some of these things into your daily diet. If in ten years you aren’t noticing the benefits in your skin health from these foods, you can come to Los Angeles and I’ll drive you to a plastic surgeon.

Additional Reading on GenXXL:

• What to Eat NOW: Summer’s Bounty
• Flavor Without Fat or Fad
• How Sweet It Is

Photo by: See My Cells

In the previous articles in this series, we looked at how Type As, Type Bs, and Type Os should eat to maintain optimum health. Type AB, you’ll round out the series as the baby of blood types.

The entire theory of eating for your blood type is based on the way each blood type is said to process lectins. Lectins are a kind of protein that bind to a particular kind of carbohydrate in the gut.

A common way to remember how lectins work is to look at the lectin as a protein key which fits into a specific carbohydrate lock. When the right key fits into a lock in the digestive tract, it breaks the cell membrane, which damages the cell.

The goal of the blood type diet is to avoid the lectins that are most attracted to your blood type while eating the foods that nourish the body. Here’s your history and recommendations, Type AB!

History of Type AB

Photo from: Escape from America

You’re a rare breed, type AB! Of course, I’m sure you knew that, but statistically speaking, you comprise less than 5% of the world’s population. Dr. D’Adamo suggests that your blood type has only existed for the last millennium or so, making you the baby of our blood type family.

What’s so cool about you is that your blood type came about as a result of Type As breeding with Type Bs, rather than an environmental adaptation like the other types did.

You’re the chameleon, combining characteristics of both As and Bs. From A, you get the low stomach acid, but from B you get the adaptation to a meat-eating diet. Therefore, the meat you eat is metabolized poorly and gets stored as fat as opposed to being used immediately for fuel.

AB, you’re the enigma. In Eat Right 4 Your Blood Type, Dr. D’Adamo recommends that you combine not only Type A and Type B diet suggestions, but also exercise and stress-management techniques to create a perfect-for-you lifestyle!

Foods to Avoid

Photo from: Gryphon's Aerie

You’re supposed to skip all red meat and pork, without fail. You should also skip chicken, cornish hens, and goose. For you organ meat lovers out there, heart is also on your no-no list.

Exotic seafoods such as beluga and octopus are outlawed, along with bass, flounder, sole, haddock, lox and halibut.  You should avoid all crustaceans, as well.  Aim to eat some form of animal protein zero to two times per week, with a portion size from three to five ounces each time.

You can have most nuts and seeds, hooray!  The ones ones you need to skip are hazelnuts, along with poppy, pumpkin, sesame and sunflower seeds. Otherwise, feel free to go a little nuts on your consumption of these nutrient-loaded foods.

Type ABs tolerate grains better than most types. The only grains you need to avoid are corn, Kamut, and buckwheat. Remember that Japanese soba noodles are made from buckwheat, and some gluten-free pastas are made of corn.

Along with those two pastas, you need to skip artichoke pasta. Artichokes are, sadly, one of the foods that aren’t great for your blood type. Avocado, lima beans, mushrooms, black olives, all peppers, and most sprouts are out for you.

Fruits to skip include bananas, coconut, guava, mango, orange, starfruit (carambola), persimmon, pomegranate, prickly pear and rhubarb.

On the beverage front, you should nix orange juice, soda, black tea, and distilled liquors. Many herbal teas are out, so be sure to check the “foods to indulge” section for the best herbal teas to use for your type.

Because of your low stomach acid, you should skip vinegar (replace it with lemon juice), pickles, pepper, capers, anise and allspice. As for additives, be sure to look for foods that are free of cornstarch, corn syrup, gelatin and almond extract.

Foods to Indulge

Photo from: I'm A Food Blog

Now comes the fun part, foods that you can enjoy to your heart’s content!  The best meats for you are lamb, mutton, rabbit, and liver. You can also have turkey.

When it comes to seafood, be sure to get albacore tuna into your diet. Cod, mahi mahi, mackarel, perch, red snapper, salmon and sardines are all excellent choices as well. Eating an egg a few times per week is encouraged.

You’re clear to have all kinds of dairy, but goat’s milk and kefir are the best for you, according to the diet. Cottage, ricotta, and farmer’s cheeses, feta, mozzarella, along with goat cheese and yogurt are healthful additions for you.

Almost all nuts are fantastic, with the mostly highly recommended being almonds, walnuts, peanuts, Brazil nuts, cashews, pine nuts, and pistachios. You also get to have tons of lentils, navy and pinto beans, and cannellini.

Millet, one of my personal favorite grains, is high on your list of positive foods. Spelt, amaranth, barley, oats, wheat, rice and quinoa are permissible and positive for Type ABs.

You’ve got tons of choices when it comes to fresh fruits and veggies, so be sure to take advantage of them! Berries, cherries, figs, plums and grapes are wonderful choices from the purple fruits category, and you’ll get lots of antioxidants from them, as well.

Aside from those, be sure to have pineapple and papaya to enhance your digestive system.  Kiwi, grapefruit, and lemon will get you a great vitamin C fix.

In the vegetable category, you can go bananas (not literally, bananas aren’t for you). Beets and spinach will get you plenty of iron on your non-meat-eating days. You can have as many kinds of greens as your little heart desires, but kale, dandelion greens, and mustard greens should be the ones you indulge most frequently.

Cruciferous veggies like broccoli and cauliflower are great, as are the alliums (onion, leek, and garlic). Celery and cucumber are great green vegetables for you, as are green, string, and snap beans. Are you getting hungry yet?

Be sure to drink lots of water. In addition to water, you may have coffee, green tea, beer and wine, and many varieties of herbal tea. Chamomile, echinacea, ginger, licorice root, and strawberry leaf tea are the most recommended types.

Tamarind is a cool, exotic flavor perfect for you. You’re welcome to use curry, garlic, horseradish, mayonnaise, mustard, miso, and salad dressing (preferably made from olive oil) to season your foods.

Lifestyle Considerations

Photo from: VTR Editing

You’re passionate, friendly, empathetic, and trusting. You are able to see past rigid social systems which may get you labeled a dreamer (if not a liberal). It’s best for you to work in teams but avoid competitive situations, which are stressful to you.

As you can swing from procrastination to impetuousness rapidly, it’s best to develop a plan and a set of goals for yourself regularly, with some major milestones being weekly, monthly, and annual goals.

On the exercise front, be sure to get 90 minutes to 2 hours of intense exercise per week. You should also be sure to do yoga, Pilates, tai chi, or meditation on the days you’re not exercising vigorously.

Community involvement is important for you, as belonging to a group is part of what allows Type ABs to be at their best. Having alone time in the form of a hobby or solo sport will help you develop more fully as an individual.

Well, that wraps up our series on eating for your blood type. I hope you’ve learned something about your diet and yourself over the last few weeks. I can’t wait to hear how this individualized eating plan changes your health!

Additional Reading on GenXXL:

• Eating Right For Your Blood Type: Type A
• Eating Right For Your Blood Type: Type B
• Eating Right For Your Blood Type: Type O
  

Photo from" Beware of the Blog

Much is made of the importance of nuts in our diet, and with good reason. Seeds are often left off the list, either as an assumption that we know how to use them, or out of sheer ignorance. I think there are five seeds that are essential to a well-rounded diet, and today we’re going to look at the first one.

Paramount in a balanced diet, for me, is chia. Yep, I mean the very same black seed of 80′s clay animal fame (personally, I loved the sheep). The chia seed is absolutely packed with nutrition, and couldn’t be easier to use.

Going to Seed

Photo from: Treasure Lore

Chia was prized by the ancient Aztecs as both a currency and a food. Brings new meaning to the phrase “you are what you eat,” no?  The seed is comprised of more than 60% Omega 3 fatty acids, making it the most Omega 3 dense food on Earth! More importantly, they are a good balance of Omega 3s and 6s.

Besides the (super special) content of essential fatty acids, chia is also rich in boron, calcium, magnesium, iron, phosphorus and contains loads of fiber. Chia makes a gentle, natural laxative, too.

According to Dr. Andrew Weil:

“Chia is undergoing something of a renaissance after centuries of neglect. It was a major crop in central Mexico between 1500 and 900 B.C. and was still cultivated well into the 16th century A.D., but after the Spanish conquest, authorities banned it because of its close association with Aztec religion (Indians used the seeds as offerings in rituals).”

If you read Born to Run by Christopher McDougall, you probably know all about chia, though you might not know it. He writes about pinole, which the Tarahumara runners carry in their pouches for energy on their ultramarathon-length runs. Turns out, pinole is just roasted and ground chia seed and maize!

Chia for Health Conditions

Photo from: Wild Thyme Kitchen

A fantastic aspect of this plant is that predators stay well away because of the plant’s natural protections which make it poisonous to them. What does this mean for you? Well, it’s almost always grown organically because pesticides aren’t necessary. No herbicides or pesticides in sight, it’s a cheap health food.

As this precious seed is surrounded by liquid, gel-like sacs form around the seed. In fact, chia can absorb up to 10 times its weight in water!  This makes it a fantastic addition to the diabetic diet. It slows the absorption of carbohydrates in the blood stream, giving them more consistent blood sugar readings.

When suffering from nasty heartburn, a teaspoon of chia swallowed straight, followed by as little water possible may help tremendously. Chia seed soaks up whatever liquid it comes into contact with.  In this case, it sucks in gastric acid, providing you with sweet relief on the cheap.

If you’re overweight, chia can help you shed excess pounds. Oh yes, for the same reason they assist in regulating blood sugar and extinguishing heartburn, these little seeds will help your tummy feel fuller, longer, with less food consumption. What’s not to love?

Chia is gluten-free. Don’t let the fact that the plant looks strikingly similar to wheat fool you, even Celiacs can indulge in a gluten-free chia delight!

Doesn’t Matter if You’re Black or White

Photo from: Sun Organic Farm

Chia seed comes in a range of colors, from a soft ivory to jet black. Most individual seeds are a mottled dark gray, but the overarching impression is that they’re black.

You can buy white chia, if you prefer. They’re a bit costlier (as there are less white seeds and have to be carefully sorted), but you may prefer them for aesthetic purposes.

In chia fresca, for example, the white seeds look pretty.  Most experts agree that there’s no nutritional difference between the colors, though some say that the white seeds have a bit less protein. My bags of seeds have white mixed with gray and black, so any way you slice it, you’re getting the nutrition of all of the colors.

Chia Uses

Photo from: Patty Cake

I confess that once I decided to add chia to our diets, I was a bit stumped as to how to incorporate it. The quick and dirty is that you can use it to top just about anything. Chia has virtually no flavor, so you can add it to smoothies, salads, whatever you normally eat.

However, I’m a concrete example kind of gal, and I needed more information, especially because most of the recipes with chia are for sweets. I’ve had to come up with my own ideas for savory chia applications, but here are my favorite tips:

1. Add chia seed to scrambled eggs. In fact, that’s how I get about half my daily recommended intake (which is two tablespoons). It’s great because I’m getting a nutrition-packed breakfast that keeps me full until lunch time!

2. Toss on top of salads. We use a homemade apple cider vinegar dressing and sprinkle the seeds on after the salad is assembled and dressed.

3. Tell your kids that they’re “chia sprinkles.” I’m not into tricking kids in terms of nutrition, but they do go one really easily, and let’s face it, sprinkles make everything more fun!

4. Use in smoothies and baked goods in place of flax seed. This is especially useful because you have to grind flax to release its mucilaginous properties. This is not so with chia, so it saves you the trouble of washing your blender jar of spice grinder (though you may grind it if you like).

5. If you have something that is finished cooking but not all the water cooked off, such as rice or beans, toss some chia in.  I did this tonight for my lentil “baked beans.” The lentils were perfectly done but still soupy. Instead of cornstarch or flour, or pouring off precious flavor, I just tossed in 1/4 c. chia seed!

Chia Recipes

Photo from: Flickr

Now that we’ve established how to eat chia on the fly, let’s get serious about packing your diet with nutrition.  Enter the formal recipes. I know, dedicated recipes for chia something may not be as much fun as in-the-moment creativity, but it’s certainly useful when you want to bring a healthy treat to your next soiree.

You’ll be the belle of the ball and the talk of the town when you boast that your treat is not only lip-smackingly delightful, but also packed with nutrition and brimming with healthy vitality. Trust me on this one.

Chia pudding isn’t only for the holidays, it’s equally fab in this crazy heat. It’s nice because you don’t need much to feel full and satisfied. I’ve also come across a delightful chocolate chia pudding variety that looks out of this world!

Holiday Chia Pudding

By Kristen Suzanne of KristensRaw.com
Yield 1 1/4 cups

• 1/4 cup chia seeds
• 1/4 cup dried coconut, shredded & unsweetened
• 1 cup water
• 1/4 cup raw cashews (soaked 1 hour, drained and rinsed)
• 4 soft medjool dates, pitted
• 2 cloves
• 1 teaspoon lucuma powder*
• 1/2 teaspoon powdered ginger
• 1/4 teaspoon vanilla extract
• 1/8 teaspoon cinnamon

Place the chia seeds and coconut in a small bowl, briefly stir to mix, and set aside. Blend the remaining ingredients until smooth. Pour the blended cashew mixture into the bowl with the chia seeds and coconut and stir. Wait a few minutes and stir again.

You’ll notice the chia seeds beginning to take on a gelatinous texture. Wait another few minutes and stir. Do the “wait and stir” once more, and then place the Holiday Chia Pudding in the refrigerator for about 15 – 20 minutes (or longer, if desired). Then, enjoy.

This recipe will stay fresh when stored in an airtight container for 4-5 days, so feel free to nibble a spoonful here and there – cold or not! It’s all good!  *If you don’t have lucuma, then you can make this recipe without it… still delicious.

Chia Herb Couscous

Recipe modified from  Chiaforhealth.com

• 4 teaspoons butter
• 2 medium green onion chopped
• 3 cloves garlic, finely chopped
• 2 Tablespoons chia seed
• 2 cups vegetable or chicken broth
• 1 1/3 cups uncooked couscous
• 1/2 Teaspoon Real salt
• 1/4 cup grated Parmesan cheese
• 4 teaspoon chopped fresh basil

Melt butter in a 3 quart nonstick saucepan over medium high heat. Cook the garlic and onions in the margarine until the onions are crisp-tender, about 4 minutes. Add the chia seeds and lightly toast for about 30 seconds. Stir in the couscous and salt. Add the broth to the saucepan.

Bring the mixture to a boil, then remove from the heat. Cover and let stand about 5 minutes. When ready to serve, take a fork and fluff the couscous. Stir in the fresh basil and the Parmesan cheese.

Banana Muffins

Recipe modified slightly from Foodnetwork.ca

• 2 cups whole-wheat pastry flour
• 1/3 cup ground chia seed
• 1/4 cup Sucanat or palm sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon Real Salt
• 1/2 teaspoon freshly grated nutmeg
• 1 teaspoon cinnamon
• 1 cup pureed overripe banana
• 1 cup nut, seed, or rice milk
• 1/4 cup grade B maple syrup
• 1 1/2 teaspoons pure vanilla extract
• 3 tablespoons coconut oil

Preheat oven to 375°F (176°C). In a large bowl, combine the dry ingredients, sifting in the baking powder and baking soda. Stir through until well combined.

In another bowl, combine the pureed bananas, milk, maple syrup, vanilla, and oil. Add the wet mixture to the dry mixture, and gently fold and mix through, until combined. Scoop mixture into a muffin pan lined with cupcake liners.

Bake for 23-25 minutes (less time for smaller muffins, longer for larger), until a toothpick inserted in the center comes out clean. You may also add 1/3 c. chopped nuts or mini chocolate chips for more pizzazz!

There you have it, lots of ways to use the small but mighty chia seed. Let me know what you think about the recipes, as well as the creative ways you use them yourself!

Additional Reading on GenXXL:

• Sweet and Satisfying Summer Treats
• How To: Kill Cravings for Cleanses
• Born To Run…Barefoot?

Photo from: 9Point87.com

Human beings have long searched for the answers on how to live a longer life. At one point we even thought there was something that could restore your prime—the Fountain of Youth. If we could only ask Juan Ponce De Leon how that worked out for him.

To my knowledge the closest thing we’ve found to the Fountain of Youth is plastic surgery. You can get your lungs, heart, and even brain tucked or lifted to my knowledge. However, we have been setting records for the length of how long people are living.

The U.S. Census Bureau reports show there are 500,000 centenarians in the world —almost 100,000 reside in the United States. This was shocking news to me since Americans suffer from the fast food epidemic.

Researchers expect these numbers to grow, the Census Bureau projects by 2050 there will be 1.1 million centenarians in America by itself. Boston University predicts there will be more than that—estimating about 3 million baby boomers will live into their hundreds.

What are some of the secrets for living to be 100? Obviously not smoking or drinking like a fish, but what else? Experts believe equal parts are played by family history and the way you live your life.

Exercise Years on Your Life

Photo from: Regina Nuzzo

Researchers showed that people who get three hours of exercise a week have had younger DNA and cells by nine years. The studies were conducted on 1,200 sets of twins to support the aging of DNA in inactive human beings.

They studied the telomeres, which are the protective ends of the chromosomes that shorten with age. Telomeres are one of the most important factors in studying the aging process by correlating the shortening process with amount of exercise and activity someone gets.

Dr. Eric Rackow, a professor of medicine at New York University, puts the keys to life quite simply: “If you want to be 101, you have to live an active life both mentally and physically, and you do not want to be overweight.”

Even something as easy as walking five days a week for 30 minutes can increase your life expectancy by up to three years. Dr. Oscar Franco has conducted studies and he too thinks having an active life style is the way to go.

According to Franco, “Three years of extra life: It’s a very clear message that makes it easy to grasp what might be the consequences of a sedentary lifestyle.”

Three years may not seem like a long time now, but if you can avoid health complications at the end of your life by walking or exercising then it is definitely worth it.

Feed Your Body Right

Photo from: Srilankans

Many young people eat or don’t eat certain foods because they want their body to look a particular way. It isn’t until people age and suffer health complications that we finally find out what is good for us, and essential for long term health.

Make sure to eat vegetables, fruits, and nuts. They are healthy important parts of the diet that most people don’t get enough of. Eating less red meat and more fish and chicken has proven to be beneficial for keeping people healthy.

Daisy McFadden, will be celebrating her 100^th birthday this coming November and she claims that her eating habits have played in to her long life. For many years she has eaten oatmeal, cranberry juice and a banana for breakfast. Most often McFadden follows that with a salad for lunch—beets, cucumbers, tomatoes, and chicken or fish. For dinner it is usually steamed vegetables and some sort of lean meat, capped off with fruit for dessert.

McFadden’s doctor, David Prince, tells us that we don’t have to eat like this for every meal for the rest of our lives. It’s ok to give into temptation once in awhile, but there is one thing we must remember, especially Americans.

Prince says, “It’s important not to feel deprived.  Have a treat once or twice a week, but maintain portion control. The simplest rule is to split what you like with a friend.”

According to NationMaster.com, America is the most obese nation in the world.  This statistic can partially be attributed to the fact that we don’t eat enough natural or slow foods, the fast food industry, and portion sizes.

Results in Tradition

Okinawa, Japan is known as “the land of the immortals” and for good reason.  They have the highest concentration of centenarians in the world—457 persons over the age of 100 in Okinawa.

It is said that a big reason why they live so long is the traditional Okinawa diet.  They eat seven portions daily, mainly consisting of low calories and a high concentration of vegetables.

7 portions of vegetables and fruits

7 portions of cereals

2 portions of soy products

Various portions of fish weekly

Meat and dairy products very sporadically

Myth About Booze

Photo from: Bernard Farrell

Of course it’s not good for anyone to abuse alcohol on a regular basis. Dr. Prince supports a study that shows two to three alcoholic drinks per week can extend your life expectancy.

Dutch researchers suggested that drinking can increase your life after following 1,373 men for more than four decades. Men who had about 20 grams of alcohol daily (equivalent to a half a glass of wine) had 2 ½ years added to their life expectancy at age 50.

Half a glass of wine a day may add five years.

One beer a day may add 2 ½ years.

Don’t Worry Be Happy

Photo from: 7 Layer Living

One thing people forget and underestimate is the benefits we can receive from living a stress free life. Spending your time with people who are relatively upbeat and optimistic about life will help you to live the same way.

Optimism is not guaranteed to work, but what do you gain from dwelling with negativity on something that may be out of your control?

Surrounding yourself with great people and remembering the importance of laughter and love will help you to enjoy generations beyond your wildest imagination.

McFadden provides us with one of the greatest quotes I’ve ever heard and also a great attitude towards life. “I don’t fear age. If you don’t get old, you die young.”

Additional Reading on GenXXL:

• What to Eat NOW: Summer’s Bounty
• The Slow Food Movement
• Breaking Down Men’s Fitness: “25 Ways to Get Stronger Now”

Photo by: See My Cells

At the beginning of this series, we began looking at eating for your blood type, based on Dr. Peter D’Adamo’s book, Eat Right 4 Your Type. His research offers diet plans for each of the four blood types: A, B, AB, and O.

In the previous articles, we looked at how Type As and Type Bs should eat to maintain optimum health. We’re making an absolute about-face now with Type O.

The entire theory of eating for your blood type hinges on the way each blood type is said to process lectins. Lectins are a kind of protein that bind to a particular kind of carbohydrate in the gut.

A common way to remember how lectins work is to look at the lectin as a protein key which fits into a specific carbohydrate lock. When the right key fits into a lock in the digestive tract, it breaks the cell membrane, which damages the cell.

The goal of the blood type diet is to avoid the lectins that are most attracted to your blood type while eating the foods that nourish the body. Here’s your history and recommendations, Type O!

History of Blood Type O

Photo from: A Brief History of World Costume

You are the original blood type, according to Dr. D’Adamo. Your blood line has been around for more than 30,000 years, dating back to pre-Cro-Magnon man. It it the most common blood type in the world today.

As the bearer of this blood type, you are known as “the hunter,” because you thrive on a meat-based diet. You have an immune system that’s a force of nature and a digestive system to match. You also bear enough stomach acid to jump start your average 1982 El Dorado in order to digest all that protein.

Your ancestors were nomadic people, following the herd and staying just long enough for the pack of animals to move on. When they moved, you moved.

As more humans populated the Earth and the herds grew thinner, you adapted by learning to grow and preserve some foods necessary for survival. This dietetic metamorphosis protected you against times of extreme famine, but was never meant to comprise the bulk of your food intake.

Once you settled into your particular geographic area and began to work cooperatively as a society, your health began to decline in some areas. In particular, you developed stomach ulcers and thyroid problems. To balance these concerns with you ideal diet’s makeup, you’ve got a lengthy list of food recommendations!

Foods to Avoid

Photo from: Teitel Bros.

The bad news first: pork, in all its forms, are out.  I know, I know. However, the only other meat on the “no-no” list for you is goose. So unless you’re a Dickensian Christmas fan, you’re probably not missing out on much.

With a few exceptions, dairy is not for you. However, when you feel the need to indulge, you may consume butter, farmer’s cheese, feta and mozzarella.

You should avoid most nuts and beans. The exceptions to that rule are pumpkin seeds and walnuts, along with adzuki beans, black-eyed peas and pinto beans.

As grains go, Essene and Ezekiel breads are the only truly recommended edibles. There are some ancient grains on the “yellow light” list that you may indulge in when you’re really craving them: amaranth, barley, buckwheat, Kamut, millet, rice, and spelt.

Type Os are relatively limited on fruits, which really bums me out for you. Figs, plums, prunes, and most berries are kosher. However, you shouldn’t have strawberries, blackberries, oranges, tangerines or melons.

Under no circumstances should Type Os consume coconut or products containing coconut. In fact, due to coconut oil and its presence in many body care products, you’re encouraged to check your personal care products and toss anything that has ingredients beginning with coco-.

For many Type Os, this transition to products that have a shea butter base as opposed to a coconut oil base has transformed their lifelong skin conditions and relieved persistent rashes and skin irritations.

On the beverage front, coffee, black tea, and distilled liquors should be avoided. Also to avoid are nutmeg, vanilla, cinnamon, capers, black and white pepper, and vinegar.

Foods to Indulge

Photo from: Ohio State University

Now for the positive things, the foods that you Type Os should indulge!  The meat category is large, containing just about everything you could ever wish for. Beef, lamb, venison, and veal are the most highly recommended protein sources for you.

Oily fish such as cod, mackarel, and herring are also high on the list of positives for your blood type. Olive and flax are the best sources of oil for you, with canola and sesame also making the list of acceptable alternatives.

Greens of all kinds are a great friend of Type Os, because they supply vitamin K in abundance. Lucky ducks, you’re the only type that is allowed to have tomatoes. Take note, however, that eggplant and white potatoes are out.

Be sure to get lots of alliums into your diet in the form of garlic, leeks, onions, chives, and shallots, as they’re fantastic for your overall health.

Lots of root vegetables are recommended for you, such as rutabaga, turnips, and sweet potatoes.  Since most sweets are out for you, roasted root veggies are a great way to get a sugar fix. Thank you, caramelization!

One of the most important things that Type Os can consume is a great variety of sea vegetables.  Because you tend toward hypothyroidism, you should indulge as many varieties as possible. Dr. D’Adamo recommends iodized salt, but I can’t abide recommending something so damaging to your health.

Parsley, cayenne pepper, and curry are the most recommended spices for you. Interestingly, due to your high levels of gastric acid, you can have seltzer water and club soda, which are verboten for other blood types.

Lifestyle Considerations

Photo from: E-Vitalsigns

The inborn “fight or flight” response is particularly strong in Type O. This should come as no surprise considering that this blood type was around when mankind actively hunted and had to decide when to stand their ground, and when to run to save their hides.

However, Type Os don’t typically respond well to these stressors, especially when their diet and activities aren’t in line with their needs. They’re liable to lash out, throw temper tantrums, and even struggle with addictions such as gambling and substance abuse.

To keep these destructive responses in check, it’s recommended that Type Os stick close to their dietary guidelines, as well as avoiding alcohol and caffeine altogether.

More than for other blood types, Type Os require significant and strenuous exercise. Not only will regular exercise benefit your cardiovascular health (especially important when ingesting large amounts of saturated fats found in meat), but will also keep your moods in check.

In fact, exercise is Dr. D’Adamo’s recommended release when you are stressed, making important decisions, spending large sums of money, and/or are craving a pleasure-inducing substance (such as nicotine or alcohol).

As a long-term health solution, Type Os should see better digestion, less ulcers and thyroid problems, and less stress in their lives as they apply the principles of the Type O diet.  Type AB, you’ll wrap up the series for us next week. Be sure to check back as we close it out with the baby of blood types!

Additional Reading on GenXXL:

• A Vegetable By Any Other Name
• Eat Right For Your Blood Type: Type A
• Eat Right For Your Blood Type: Type B

Source list:

http://www.dadamo.com/bloodtype_O.htm

http://www.drlam.com/blood_type_diet/print/blood_o.htm

http://www.ehow.com/how_2162526_eat-type-o-blood.html

http://www.tidesoflife.com/er4ybt.htm

Photo from: Jungle Seeds

Besides being flat out delicious, cayenne pepper has a whole host of health benefits that are worth knowing about. Now, I know that you probably only think of cayenne as being good for bringing the heat to your favorite dishes, and that’s definitely the thing that makes it worth trying.

The thing that will keep you coming back is the ability to protect your heart, enhance your immune and digestive systems, relieve headaches and heal fungal infections. There’s some evidence that it can kill prostate cancer, too. According to Dr. Joe Mercola ,

“The active ingredient in cayenne pepper, called capsaicin, has been found to reverse Type 1 diabetes in mice, for example — an astounding breakthrough that the medical community keeps quiet about. Capsaicin also has cancer-fighting benefits.”

Digestive Benefits

Photo from: Ehow

Cayenne is hot; that’s no surprise. However, there are gradations of heat that you’ll want to be aware of when adding cayenne to recipes. The heat comes from the chemical capsaicin, and capsaicin is measured on the Scoville scale.

While most cayenne pepper is in the 30,000-50,000 unit range, be aware that some breeds of cayenne, such as the African Birdseye, are as high as the 100,000-350,000 range. Needless to say, it’s wise to know what sort of cayenne you’re using!

Believe it or not, cayenne pepper can help heal ulcers. I know that it seems counter-intuitive, but the same capsaicin that brings warmth into the body also soothes the mucosal lining of the stomach. A quarter teaspoon of the pepper in one cup hot water will soothe the stomach.

If you add a teaspoon of honey to your cayenne and hot water mixture, you’ve got a fantastic remedy for a sore throat. I’ve talked often about how I drink the Master Cleanse lemonade recipe for breakfast most days.

I tend to use honey to sweeten instead of grade B maple syrup when I’m not on the cleanse itself. That’s partly because I buy honey by the gallon and the syrup is harder to find, but also because I prefer the milder flavor. When cleansing, of course, use the syrup for its mineral benefits!

Cayenne is great for weight loss, as it warms the body internally, ratcheting up the metabolism. Bodybuilders should be taking cayenne daily, but especially before competitions for that extra-lean look.

Circulatory Benefits

Photo from: Herbs Pro

I’ve heard time after time that cayenne pepper has the power to stop a heart attack cold, literally within 30 seconds. If the patient is still conscious, administer one teaspoon cayenne pepper in eight ounces of hot water AFTER calling 911.

Continue to give cayenne every 15 minutes until the patient arrives at the emergency room, even when you’re in the ambulance with the person.

You may also use liquid cayenne extract, administered a teaspoon at a time. Be sure to find a brand that isn’t irradiated, which will render it impotent.

Besides being great in a crisis situation, cayenne is a great daily preventative. It strengthens the vascular system, and clears plaque from the arterial walls. How? Well, it equalizes the blood pressure from arteries, veins, capillaries and nerves.

A side benefit of the circulatory benefits of cayenne pepper should be evidenced in your complexion. People who take cayenne on a daily basis report clearer, more hydrated, glowing skin.

Immune Benefits

“Cayenne pepper contains many wonderful phytochemicals, vitamins, and minerals. It cleans the blood allowing hormonal signals to make their way unimpeded through your system, thus the enhanced immune response.” –Dr. Schulze, cayenne expert and herbologist

This sinister cancer cell can't fight off Cayenne's immune army. Photo from: Health Jockey

Inflammation is the body’s response to injury, real or perceived and often begins in the gut. Of course, cayenne’s ability to aid in reducing inflammation isn’t limited to the immune system, but certainly makes a difference in this important area.

Capsaicin works as a substance P inhibitor, one factor that causes inflammation in the body. Taking one to three teaspoons of cayenne per day (whether in food, or capsules, or a combination of both),  can help with arthritis, bursitis, or other chronic inflammation conditions.

The antioxidants and beta carotene contained in cayenne helps strengthen and repair mucous membranes. These are the first line of defense against pathogens trying to cross the nose/eye/mouth barriers. The more bacteria and viruses they trap, the healthier you’ll stay.

As Dr. Mercola pointed out earlier in our article, clinical studies show that cayenne pepper kills prostate cancer cells in studies on mice. That’s fantastic news for cancer research on humans.

“Capsaicin had a profound anti-proliferative effect on human prostate cancer cells in culture.”  It caused 80 percent of the prostate cancer cells growing in mice to “commit suicide in a process known as apoptosis,” according to Dr. Soren Lehmann, Hot Pepper Kills Prostate Cancer Cells in Study

Other Cool Benefits

Photo from: NY Times

Knock out a nasty headache with cayenne. Dilute 1/4 tsp. cayenne in 4 oz warm water. Mix with a cotton swab and apply to your nasal passages. Yes, it will burn, but the pain should go away in 15-20 minutes.   Sit down and relax. You should notice the burning subside, and the headache with it.

After I posted that tip on headache cures, a friend of mine here at GenXXL gave it a shot on her raging, week-long migraine.  She reported back that the pain was gone, but that her visual disturbances remained.

Because I don’t experience those problems with my migraines, I was glad to hear how the cayenne nasal swab worked for her. If you give it a try, I’d love to hear whether it KOs your headache, or just burns your sniffer.

Cayenne pepper is great for stopping a wound from bleeding. As crazy as it sounds, cayenne causes the blood pressure to equalize inside the body. The blood is then free to clot because there’s no loss of pressure as it seeps from the wound.

Instead of using Icy Hot on your lower back pain, a poultice of cayenne pepper, garlic and raw potatoes can help improve circulation, thereby loosening the tight muscles. Frankly, I’m tempted to eat the remains of that natural medication!

Whether you add the powder to your food or drink for spicy enjoyment or swallow available capsules whole, you’ve got to get this amazing herb into your diet.

Additional Reading on GenXXL:

• The Natural Medicine Cabinet: Headache Remedies
• Juicing For Your Cleanse
• The Natural Medicine Cabinet: Cinnamon

Photo by Clix

Welcome back for the 15th episode of the GenXXL Health Podcast!  Is everyone making the most of summer thus far?   Whether you need some tips on how to revitalize your ab routine or ideas for season meals Tony Tucker has got you covered!  Join Tony for the next 17 minutes as he discusses:

• How to work on that six-pack without doing crunches
• Summer snacks and recipes for delicious, healthy summer foods

Additional Reading on GenXXL

• Beyond the Crunch: Finding Your Inner Six-Pack
• What to Eat NOW: Summer’s Bounty

The Podcast

Photo by: See My Cells

Last week we began looking at eating for your blood type, based on Dr. Peter D’Adamo‘s book, Eat Right 4 Your Type. His research offers diet plans for each of the four blood types: A, B, AB, and O. This week it’s your turn Type Bs!

In the previous article, we looked at how Type As should eat to maintain optimum health, and now we’re looking at a very different nutritional picture with Blood Type B.

The entire theory of eating for your blood type hinges on the way each blood type is said to process lectins. Lectins are a kind of protein that bind to a particular kind of carbohydrate in the gut.

A common way to remember how lectins work is to look at the lectin as a protein key which fits into a specific carbohydrate lock. When the right key fits into a lock in the digestive tract, it breaks the cell membrane, which damages the cell.

The goal of the blood type diet is to avoid the lectins that are most attracted to your blood type while indulging the foods that nourish the body. Here’s the rest of the story!

History of Blood Type B

Photo from: Golden Bridge

Blood Type B has been around for 10,000 years, according to the research, and is based on the nomadic lifestyle. The individual with Type B blood is said to have a strong immune system and a digestive system that can handle most foods, although the foods must be carefully balanced.

D’Adamo says that Type Bs originated in the area of what is now India and Pakistan. Having migrated, their blood type mutated to adapt from the heat and vegetarian diet of Africa to cold weather and a diet which included meats and cultured dairy.

As the people from the Himalayas moved west into Europe, they took their blood type with them. It is said that Germany and Austria have high concentrations of type Bs today due to this Asian nomadic migration. Blood Type B is said to be the most adaptable to geographic moves.

Today, the largest distribution of Type B blood is found in the people of Japan, Mongolia, northern China, Korea, India, Germany, and Austria and their descendants.

Foods to Avoid

Photo from: Foodie Fumblings

There are some fantastic things about being the “balanced” blood type, and one of those things is that you get to eat a less strict group of foods than the other types. However, the nomad still needs to be careful of equilibrium in the diet, and there are many foods that you should avoid altogether.

Type Bs are often prone to being overweight, so foods that slow down metabolism should be avoided. Dr. D’Adamo suggests skipping corn, wheat, buckwheat, and rye in the grain category.  Tomatoes and lentils are not recommended to protect the metabolic process.

Most nuts and seeds are sadly out. Eat Right 4 Your Type says that they interfere with insulin production for Bs. Highest on the “avoid” list are cashews, hazelnuts, pistachios, peanuts, and sunflower seeds.

While you’re  not best off as herbivores like Type As, there are still a few proteins you’ll want to avoid. Chicken, pork, and shellfish are strict no-nos because they are seen by the system as antigens. D’Adamo theorizes that eating these foods will cause an attack on the blood stream, which may lead to stroke and immune disease.

On the beverage front, you should skip soda, tonic water, and distilled water. Green tea isn’t beneficial to your type, either. Skip gelatin, black pepper, almond extract and the herb goldenseal.

Foods to Indulge

Photo from: Oregon State Dairy Processing Program

Wonder of wonders, you get to eat dairy!  Naturally, some types of dairy are better than others, and the same is true in your case. The best options will be naturally cultured dairy products like yogurt and kefir. You may also have several soft cheeses such as mozzarella, ricotta, farmer’s cheese, feta and goat varieties.

D’Adamo suggests that the best meats for you are lamb and mutton, venison, and rabbit. While these aren’t easily found in your supermarket (aside from lamb), they may be procured during hunting season relatively easily if you know a huntsman.

Otherwise, you may choose beef, pheasant, and turkey. It’s still best to choose the preferred meats for your type as often as possible. Don’t forget about eggs, as these are fantastic for your blood type on this diet!

While it may seem on the surface that your diet is better dictated by Dr. Atkins than Dr. D’Adamo, read on. You need to balance all of those animal products with healthy amounts of fresh fruits and vegetables and grains.

The best vegetables for you are leafy greens, and that’s no surprise. They’re some of the most nutrient dense foods available on the planet! The magnesium will also help to boost your fragile immune system, so stock up and chow down.

For fruity goodness, be sure to include pineapple, banana, cranberry, grapes, papaya and plums. Yum! Just imagine the green smoothies you could make out of those bad boys!  Two bananas, 2″ of pineapple, half a small papaya, a few handfuls of spinach and kale with just a few cranberries? Yes, please!

Finally, grains. You get to enjoy some of the rarer grains, like the sweetness and light crunch of millet, the ancient relative of wheat that is spelt, and the ultimate comfort grain, oatmeal.  Ezekiel bread and Wasa are also great for your system, so have at it.

Lifestyle Considerations

Photo from: Andrewcg

Like Type As, you don’t respond terribly well to high amounts of stress. The body’s cortisol levels become elevated, making you irritable and susceptible to sleep problems. The good news is that meditation and visualization benefit you more than other types.

As a Type B, you’re probably highly intuitive and creative. That inherent quirkiness needs to play itself out in your choice of exercise as well as your general lifestyle. You’re the type who needs a mental and physical challenge when moving your body.

Dr. D’Adamo suggests that you regularly engage in sports that awaken the mind but only push the body to moderate levels. Such exercise would include tennis, martial arts, cycling, hiking and golf. I imagine you’re pretty good at rock climbing, too!

Well, there you have it; a lifestyle blueprint for type B blood.  I haven’t forgotten you, Type ABs and Type Os. Be sure to check back next week for part three of this four-part series on eating right for your type!

Additional Reading on GenXXL:

• Eating Right For Your Blood Type: Type A
• The Primal Lifestyle: Diet
• The Grass Is Always Greener

Photo by Clix

How is everyone enjoying the first week of summer?  If the heat is getting to you and you just need a break then sit back and get ready to enjoy the 14th GenXXL Health Podcast.  Join Tony Tucker for the next 17 minutes as he discusses:

• A few great sex workouts
• High Intensity Resistance Training (HIRT)
• Eating tips for Blood Type A

Enjoy the podcast, tell your friends, and tune in next week for another episode!

Additional Reading on GenXXL

• Four Great Sex Workouts
• HIRT Brings the Hurt
• Eating Right for Your Blood Type: Type A

The Podcast