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

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”

Sebastian Mary

If you are an athlete, bodybuilder, or just care about your personal well-being then you’re probably also looking for ways to increase your strength. If you are trying to accomplish this goal supplement or steroid free, it can be very challenging.

Men’s Fitness strength and training writers Sean Hyson, C. S. C. S., and Joe Stankowski, C. P. T., put together an article titled, “25 Ways to Get Stronger Now.”

This article highlights tips and tricks on how to get stronger in the weight room. Some of the advice given is very helpful and has worked for me personally. Other techniques are new to me and I found them interesting.

Increase Your Beast

Photo by Jason Lengstorf

Work up. Instead of using the pyramid you should work up to your heaviest weight. This was something I used to reach my max on the bench press at (315 x 2). Below is an example of the style of workout I used.

1^st set – 12 Reps 200
2^nd set – 8 Reps 235
3^rd set – 6 Reps 260
4^th set – 4 Reps 285
5^th set – 2 Reps 300
6^th set – Max (optional – mine was 315)

Rest 3 – 5 minutes. This is something that is really important. For your muscles to reach maximum potential, they need time to relax and regenerate—especially when attempting a personal best.

Box jumps. They recommend doing three sets of three reps with a 60 second rest between each set. During my senior year of high school, my tennis coach had us do box jumps to warm up our legs prior to intense leg weight training.

Stronger partner. Find someone who is stronger than you, especially in the areas you are looking to improve strength. I spent the summer going into my freshmen year working out with the juniors and seniors, which helped me increase my body’s strength in several areas.

Mind Over Matter

The article recommends visualizing yourself doing every rep prior to beginning a tough set. Along with visualization, they also suggest focusing on your breathing. I can’t say I have ever tried these approaches before, but if you can do it in your mind then half the battle is over.

One of the tricks they give us is to load the bar with smaller weights so your brain won’t register it as being heavy. I’m not buying this one, heavy is heavy whether I put 10 – 10lbs weights or 2 – 50lbs weights on the curling bar.

They suggest losing your shoes or wearing Converse Chuck Taylor’s. Apparently it increases the amount of muscle your body can activate and also allows the weight to travel a shorter distance during exercises like the dead lift. The only person I know who ever went barefoot in the gym almost lost a toe.

Every Little Bit Helps

Photo by US Navy

If you squeeze your butt cheeks on each rep, it can increase stability through any exercise. The article states that by doing this during exercises you will be pulling new records “out of your ass.” I do push my pelvic area up when struggling to get the bar up on the bench, incline or decline press.

I think everyone has heard about taking a cold shower to calm the body when you are sexually stimulated. For weightlifters, holding an ice pack for one to two minutes will have the same effect by calming your nervous system and awakening your senses.

The article offered another great squeezing trick, but for this one you use your hands. If you squeeze the bar hard for three to five seconds and then relax for an equal amount of time before you begin a lift, the tightness you feel will help propel you through your set.

All of these tips and tricks provided by MensFitness.com will help you get stronger now. The most important thing to remember is without drive, heart and dedication, becoming stronger is impossible.

Additional Reading on GenXXL

• Free Weights Versus Machines
• Getting Big on a Budget
• Xtra Xtra Large: A Beginner’s Guide to Getting Big

Photo by C Leconte

It’s that time of year.  Allergies are rampant.  Daylight hours are longer.  Kids’ activities are ramping up in preparation for the end of the school year.  This creates a perfect storm of stress in the body, which almost always leads to sleep loss.

If you’re a natural health lover, you probably aren’t going to pop an Ambien to remedy your sleep issues.  I’ve got some herbal, diet, and exercise options to help you rest well.

It’s important to note that herbs are drugs, and therefore, you may want to consult your healthcare provider before using them.  Consistent sleeplessness can indicate underlying conditions such as diabetes, depression, and heart disease.

Herbs

Photo by Amandaism AmandArt

Valerian root is probably the most popular root you’ve never heard about.  In most of Europe, it’s sold as an over-the-counter (OTC) sleep aid.

Pros:

It’s not addictive, which is a big problem with traditional sleep aids.

It doesn’t require a prescription and is readily available over-the-counter.

Cons:

Valerian root doesn’t work for everyone.  Although it’s popular, not everyone will respond to its hypnotic effects.

You need to be patient, as it can take up to three weeks to get into the system and begin to work. It also shouldn’t be taken for periods of more than three months at a time.

Like many prescription and OTC medications, it needs to be taken about an hour before bedtime.  It won’t help you if you’ve already been tossing and turning for hours.

Side effects:

Valerian root may include mild indigestion, headache,  heart palpitations, and dizziness.  These tend to be mild in most people.

Contraindications:

Valerian root shouldn’t be taken with sedatives or  antihistamines (or anything else that depresses the central nervous system). It also shouldn’t be taken by people with liver disease.

Chamomile is usually prepared as a tea, though you may find it in the form of buds of the flower, or (rarely) ground and placed into capsules.  The tea is tasty and available at your local megamart.

Pros:

Chamomile is quite inexpensive (around $4 for a box of 16 organic tea bags at my store and on Amazon) and is available just about everywhere.

A side benefit is that chamomile helps soothe the digestive system.

Cons:

Because there hasn’t been any clinical evidence that chamomile actually “works”, it may be a placebo effect making people tired (or the effects of a ritual warm beverage).  Either way, if it works, I’m good.

Side effects:

In people who are allergic to ragweed, chamomile may cause allergy symptoms.

Contraindications:

Chamomile should be avoided by those taking blood thinners.

This is where I’d like to make mention of kava.  It’s an anti-anxiety herb that is surprisingly effective in aiding sleep.  The problem is that there have been reports of liver damage as a result of taking kava, and therefore, the FDA recommends against taking it.

Now, the cirrhosis, hepatitis, and liver transplants required due to taking kava have been in countries outside the US (the number of cases is around 25), but kava has been banned in many countries nonetheless.  If you desire to take it despite these cautions, I’ve got the 411.

Pros:

Studies and clinical trials have been promising, showing that kava is effective in calming anxiety, and therefore, helping people relax.

Despite the FDA’s warning, it’s still relatively easy to find in health food stores or (you guessed it) on Amazon.

Cons:

There is speculation that kava never has caused liver damage, but that it was preexisting.  Still, it’s enough to make me recommend this method with caution, if at all.  It’s definitely on the “last resort” list.

Side effects:

The side effects can be pretty severe.  They include indigestion, headache, next-day drowsiness, skin rashes, and mouth numbness.  Those who use kava for long periods and who use it heavily have exhibited  kidney damage, abnormalities in their blood values, loss of muscle control, and pulmonary hypertension.

Contraindications:

Kava lowers blood pressure, so it’s not to be taken by those with low blood pressure, or those on blood pressure-lowering medication.  It also decreases blood clotting, so people taking blood thinners (or who have bleeding disorders) need to keep away.

It may worsen the symptoms of Parkinson’s disease, and is a no-no for women who are pregnant or nursing.  It is also a diuretic and can lead to dehydration if used in conjunction with other diuretics.

Relaxation

Visualization

Many people are calmed by conjuring images of a favorite place or scene.  Far and away the most popular sort of environment seems to be a beach.  My whole fear of open water says “no way, José” to that one, but whatever scene works for you is great.

The beautiful part of this technique is that you can add your other senses easily.  You can add sounds of waves crashing on the shore, and keep the room a warm temperature (program the thermostat to go back down to a cool temperature for sounder sleep).

Yoga

Some kinds of yoga are better than others for relaxation.  You’ll likely want to find a hatha class, which includes deep breathing, stretching, and savasana time at the end.

It doesn’t really matter what time of day you practice, though some people find that they can do it an hour or so before bedtime.  If you don’t have access to a yoga class and don’t own any DVDs, there’s a good program on FitTV called Namaste Yoga.  When I first started, it was how I practiced.

Progressive Muscle Relaxation

I actually learned this technique the first time in a yoga class.  It’s essentially the progressive tensing and relaxing of the muscles in the body with as much mindfulness as possible.

It’s best to start in the feet and work up to the scalp.  Clench the muscles of your feet tightly for five seconds, then release.  Do the same for your calves, your thighs, your glutes, your forearms and abs, chest and biceps.  Close your jaw and scrunch up your face.

Remember to clench only muscles, do not hyperextend joints (ie elbows, knees, jaw).  Places people tend to forget are in the throat, between the eyes, and the scalp.

Diet:

Photo by Zsuzsanna Kilian

Cut Caffeine

So many people are addicted to caffeine.  I discovered that I was among that number when I was nursing my oldest (now 5).  She wasn’t sleeping due to my consumption, so I cut it.  I had a sleeping baby but a screaming headache.  Now that I’ve been caffeine-free for years, the slightest amount of it makes my head spin.

Caffeine is highly addictive.  You probably won’t realize the severity of the addiction until you wean completely off.  For those of you looking to step down, I recommend an herbal “coffee” called Teeccino.  If you’re not ready to leave caffeine behind, be sure to stop consuming it by lunchtime.  It will benefit your overall health!

Cut Sugar

Refined sugar is evil, for sure.  It’s overall one of the worst things you can put into your body.  If you eat it within a couple of hours of bedtime, your blood sugars will drop during the night, which can cause you to stir.  Caring for your blood sugar is one of the most important things you can do for your health.

It’s best to eat three meals per day to give your digestive system time to rest.  Along with that, being done with food after dinner will help you sleep, as your system will have some down time instead of continuing to work.

Increase Magnesium

There are some pretty heinous things that can happen when your magnesium levels are low.  However, more than half of us don’t get enough magnesium, and that can lead to sleeplessness.  The good news is that there are easy dietary additions.

Legumes and seeds, dark leafy greens, almonds, cashews, blackstrap molasses, and whole grains are high in the mineral.  If you find that you still have trouble sleeping, I recommend a great supplement called Natural Calm.  It comes in several flavors, is easy to take, and is free of common allergens.

Other Ideas

Photo by Jenny Rollo

Lavender Aromatherapy

Lavender is known for its calming effects, and science is starting to agree with folk wisdom.  It’s been found to lengthen total sleep time, increase deep sleep, and make people feel refreshed.  You can place a sachet of buds under your pillow, or even make your own essential oil mist.  It works quickly to help you rest.

Melatonin

Melatonin was popular with friends of mine on our trip to Russia last year.  The ten-hour time difference can be brutal for people who aren’t used to international travel (or who, like me, don’t have a “no jet lag” policy).

Melatonin is produced in the body in the pineal gland.   As a supplement, it’s believed to help by reestablishing our Circadian rhythms. There are also possible side benefits, such as protecting against Seasonal Affective Disorder (SAD) and reducing cluster headaches.

Children and nursing/pregnant mothers should not use melatonin.  In addition, only man-made melatonin should be taken.  Do not use the (rarely found) melatonin from ground cow pineal glands due to the possibility of contamination.

Practical Solutions

A few final thoughts on overcoming sleeplessness include making sure you set a consistent bedtime and rising time.  It’s a bummer to get up at the same time on weekends as you do during the work week, but it helps your body establish sleep/wakefulness cycles which lead to better rest.

I like to make my to-do list before I go to bed for the following day.  It allows me to take all those thoughts that are rattling around in my head and put them on paper, where I’m confident I won’t forget them. I keep a pad by my bed, just in case I sit bolt upright at midnight with an idea or something I’ve forgotten.

I also use a memo pad to record dreams that I want to study a little bit more first thing in the morning.  By mid-morning, I’ve forgotten most of my dreams, and then I have to dream something similar again to get the lesson.  So frustrating!

It may take a combination of several things to get your sleep cycle in proper rhythm.  Be sure to keep records of what works and what doesn’t so that the next time you face a sleepless night, you can get right to a solution!

Find Out More on GenXXL

• Importance of Sleep
• The Natural Medicine Cabinet: Cleansing
• The Natural Medicine Cabinet: Digestive Aids

Photo by Alecsandro Andrade de Melo

Are you allergic to cow’s milk? It wouldn’t surprise me, as it’s a top-eight food allergy. Even if you don’t have a diagnosed allergy, you may notice that you feel differently when you consume milk products — with good reason.

If you’re looking to stop feeling sluggish, snotty, and sick when you suck down milk, there are some great ways to replace it with foods that nourish and still taste great. What a concept.

What is a Dairy Allergy?

Dairy allergy and intolerance are actually two different problems. The first, and significantly more rare (though growing) problem, is an allergy to either whey or casein, the proteins in milk. This occurs in about 1 percent of the population, and is generally found in infants and toddlers.

Some symptoms of a milk allergy include hives, wheezing and vomiting.  On rare occasion, it has been known to cause anaphylaxis or anaphylactic shock, which is extremely serious and can cause death without a shot of epinephrine, a naturally-occurring hormone.

The difference between an allergy and an intolerance is the reaction of the immune system. With a true allergy, the immune system attacks it like a disease, fighting to right itself. In the case of intolerance, you become uncomfortable, even ill, but there is no immune response.

The second problem is lactose intolerance. This occurs when the body has trouble breaking down lactose into glucose and galactose. When we are deficient in lactase, an enzyme that helps break down lactose, bloating, gas, stomach cramps, diarrhea and vomiting are frequent results.

Why Avoid Dairy?

For others, choosing not to drink milk or consume milk products is based on how they feel. Milk, ice cream and cheese ramp up mucus production that I can feel right away, which then gives me a headache. It makes good sense when you think about it.

Cow’s milk is milk for baby cows. It turns a 40-lb calf into a strapping, fully grown cow in a year. It’s supposed to do that, just as human breast milk is meant to help an infant mature into a toddler before the cessation of nursing.

The fat molecules in cow’s milk are significantly larger in size than those in breast milk. Cow’s milk contains approximately seven times the protein of human milk. What does that tell us about the protein needs of humans?

In The China Study, a widely respected, ongoing study of the effects of diet on health, Colin Campbell states that the level of cow’s milk consumption is relative to the risk of Multiple Sclerosis. Drinking dairy milk has also been linked to diabetes, cancer, osteoporosis, lupus, and rheumatoid arthritis.

These are all serious, life-changing diseases. It only makes sense to limit dairy consumption in light of these issues.

Dairy Options for Lactose Intolerance

I’m not 100 percent anti-milk. I’m 100 percent against the hormone-laden, pasteurized, homogenized antibiotic-resistant dairy industry, and the two are not synonymous. If you choose to have milk, raw milk is best. Problem is, it’s illegal to sell for human consumption in most states. Yep, illegal.

In my state, it’s legal to buy raw milk to feed to your pets. It’s good enough for my cats, but not for me. Interesting, isn’t it? In any case, raw milk can be had for approximately $5/gallon. My preferred supermarket sells organic milk for $6/gallon, so even factoring in travel time, this is a better deal.

While you’re looking for sources of raw milk, do a bit of reading on the issue, and perhaps sign up as a consumer advocate for real milk. Many people who are lactose intolerant can consume raw milk yogurt and kefir due to the bacteria working to break down the lactose.

Another option is goat’s milk. I’m not a huge fan of the taste of goat’s milk, as it’s really tangy, but I was raised on cow’s milk. It’s terribly costly in the grocery store (and still pasteurized and homogenized, both bad things), so it’s best to find a local farmer who will sell it to you.

My favorite farmer’s market also sells raw goat’s milk cheeses, which are exceptional.  The fat molecule in goat’s milk is significantly smaller than that of cow’s milk, making it easier on the system.

Substitutions for Cow’s Milk

Photo by Luis Francisco Cordero

So if we don’t have cow’s milk in the house, what do we use? The options are nearly endless. Of course, we don’t use soy products, so we skip to other nuts and seeds.

If you want to purchase prepared milk substitutes, I’d start with almond milk if you don’t have a nut allergy, and rice milk if you do. Hemp milk is another great choice because it’s sweet and creamy. You can make milk (sometimes called “mylk”) out of many nuts and seeds, but I have a couple of favorite recipes.

Cashew milk is great because it doesn’t require any blanching, soaking, cooking or prep of any kind. It’s also super creamy and delicious, and is my children’s preferred milk. While a high-speed blender is preferred, it’s not required for this recipe, another bonus.

Rice milk is great for those with many food allergies because it’s hypoallergenic. I use brown rice for this recipe. Don’t try to use raw rice in your blender, even if it is capable of grinding grains, as it is extremely starchy (been there).

Oat milk is wonderfully easy. It’s a great way to use up any leftover oatmeal from breakfast, too. If you don’t tend to have leftovers (and who would, after adding currants, coconut oil, and shredded coconut like we do?), make a bit extra.

All recipes are from care2.com, which I’ve modified slightly to my family’s needs.

Cashew Milk
1/2 cup raw cashew pieces
2 cups water
1 tablespoon Grade B maple syrup

1. Combine cashews with 1 cup water and maple syrup in blender. Blend on high until thick and creamy.
2. Slowly add remaining water and blend on high for 2 minutes.
Strain if desired (we use several layers of cheesecloth to strain).

Rice Milk
Inspired by a recipe from Mothering Magazine

1/2 cup brown rice
8 cups water
1/2 teaspoon Real Salt
3 tablespoons Grade B maple syrup or honey
1/2 teaspoon ground cinnamon, or 1/4 teaspoon nutmeg

1. Place rice, 8 cups water, and salt in pan.
2. Cover and bring to a boil over high heat, reduce heat to low and simmer 3 hours, or until rice is very soft. (You can also do this in a slow cooker overnight.)
3. In blender, puree rice mixture with remaining ingredients. You will have to do it in two batches. Puree each batch at least 2 or 3 minutes to completely liquefy the rice.
4. Add more water if you prefer it thinner.

Oat Milk
2 cups cooked oatmeal
4 cups water
1 ripe banana (or several dates)
1 teaspoon vanilla
Pinch of Real Salt

1. Place all ingredients in blender and process until smooth about 2-3 minutes.
2. Chill, and shake before using.

Sweeteners are personal choices.  Honey is wonderful for fighting allergies,  but isn’t vegan and shouldn’t be used with infants under a year old. Agave nectar is vegan, but is now being compared to high fructose corn syrup. Grade B maple syrup is healthful and vegan, but has a strong flavor.

Some people choose to use medjool dates or bananas to sweeten their milks, and that’s fine, too. Personally I find that it takes too many dates, which are expensive. While I love bananas, I don’t want their sickly sweet, over-ripe flavor in my milk.

I choose to use honey with a pinch of Real Salt, some vanilla bean, and sometimes a pinch of cinnamon or nutmeg (or cardamon when I want it really exotic).

Dairy-Free Yogurt and Kefir Choices

Photo by David Niergart

The great news is that there are some great milk-free yogurts out there if you can’t stomach cow’s milk yogurt. Homemade yogurt is always preferred, and is simple. Even easier is homemade kefir.

I like making yogurt, actually, and don’t mind that it’s temperamental when it comes to environment. However, with my busy schedule, it’s easy to just throw some kefir grains into milk (raw is best) and let it sit until it smells yeasty. Toss that puppy into the fridge, then save half a cup to use in the next batch. It’s that simple.

Kefir is wonderful because you can culture it on coconut milk or even water! It’s versatile and keeps well. The only problem you may encounter is that, because coconut milk isn’t “alive” like raw milk, the cultures don’t survive terribly well. You’ll have to add more kefir grains to every few batches.

It’s a relatively small price to pay for homemade kefir, since store bought is outrageously expensive. If you’re in a pinch, So Delicious brand makes coconut milk kefir. It’s great to use in your smoothies if you don’t like using it in any yogurt-like applications.

Water kefir is harder to come by, and frankly, tastes a little weird to me.  It’s finicky to make, and I don’t know that you can buy it commercially, at least not nationally.

Non-Milk Cheeses

Photo by Neil Gould

There are a few commercially available nut- and seed-based cheeses, and they’re relatively hard to come by. If you can find them in your local market, you’ll save yourself the cash to ship them (cold packed) to your home. The two most common brands (at least in my area)  Daiya and  Sheese.

Personally I prefer Daiya because it melts. Wonder of wonders, that’s pretty well unheard of in vegan cheese. It’s also great for just about every kind of allergy because it’s dairy, soy, casein, gluten and nut free.

Another point is that it comes in two flavors, cheddar and Italian. Pizza, anyone?  The price isn’t terribly unreasonable. One pound is $9.95, and you can buy 5 lbs. for $39.95. While it’s best used quickly to avoid spoilage, it can be frozen and thawed without any problems.

Now, there is one thing that bothers me about Daiya, and that’s that it may contain canola and/or safflower oil. They’re non-GMO, which is a small comfort, but in our home we choose to use only extra virgin olive oil and virgin coconut oil.

A second brand that’s good is Dr. Cow. Now, it’s not cheap, so brace yourself. However, it’s sold in rounds so that it can be sliced (Daiya only comes shredded). It’s tree-nut based and comes in six varieties.

It’s definitely on the gourmet end in both flavor profile and price. For 3 oz, the price ranges from $6.95-11.95. It’s a splurge, but for a party could be a real conversation starter.

If that seems a little steep for you, I’ve got a couple of recipes. The fantastic thing about making your own nut cheeses is that you can also thin them down a bit for milk-free cream cheese, and even further for vegan sour cream. Woohoo! And to think, all of this joy is soy free.

Macadamia Nut Cheese

2 cups macadamia nuts

Filtered water

Place in blender with enough water to cover.  Blend until very smooth, this could take a couple of minutes.  Take it out of the blender and pour into a colander layered with several folds of cheesecloth sitting atop a plate or pan.

Weight this down with an inverted plate and a brick or the like.  Allow to sit in a warm place for 24-36 hours.  Longer times will allow more tang to develop, but 24 hours is usually sufficient.

You can refrigerate for a day if you want a firmer cheese, or use right away. It will keep for 2-3 weeks in the fridge, so no need to devour all at once.

Cashew Cheese Recipe

From The Native Foods Restaurant Cookbook by Tanya Petrovna

3 cups water
3/4 cup agar flakes (or a 1 oz. package)*
2 cups raw cashews (unroasted and unsalted)
1/2 cup lemon juice
2 Tbsp tahini
2 tsp. salt
1/2 tsp garlic powder
1/2 tsp onion powder

Place agar and water in a saucepan and bring to a boil, whisking occasionally. Turn to simmer for 5 minutes and continue to whisk; the mixture will thicken.

Grind cashews in a blender to form a powder; it shouldn’t be coarse. You may need to do in in two batches 1 cup at a time so that it grinds well. Put all the ground cashews back in the blender and add the lemon juice, tahini, salt, and garlic and onion powders. Then pour in the water-agar mixture. Blend until smooth and creamy.

Pour into an oiled loaf pan and refrigerate until firm.

Slice and serve. Store in refrigerator.

*Agar flakes can be purchased at a health food store or from Amazon.com.

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, rough 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.

Final Thoughts

Be sure to check your labels. Since milk is a “Big Eight” allergy, it’s required by law to be on product packaging. However, better safe than sorry.  A comprehensive list should be carried at all times until it is memorized.

A bit of nutritional yeast (from the health food store) is amazing on popcorn. It tastes cheesy and wonderful. There’s a reason it’s used in so many cheese replacement recipes.

There are quite a few recipes for vegan cheeses at AboveRubies.org (this is a very conservative Christian site, but the recipes are the only thing that appear on the page save the sidebars). Personally I can’t wait to try the millet cheese recipe.

So Delicious brand also makes yogurt and coconut milk ice cream. Be careful, as some of their ice cream is soy based. Check the packaging carefully.

Find Out More on GenXXL

• Milk: Pros and Cons for Bodybuilders
• What to Eat NOW: Gluten-Free Options
• Soy: Myth vs. Fact

Health Begins in the Gut. Photo from careerowners.wordpress.com

Want your body to work more efficiently?  Want to sleep better, wake up rested, and be free of digestive upset?  Want to get rid of that lower belly pooch?  Yeah, don’t we all.

These are just a few of the great reasons to undertake a cleanse.  Skin problems clear up, chronic illnesses are healed, and energy goes through the roof.  Personally, I think that’s worth a period of time specifically dedicated to your health.

Types of Cleanses

There's an Option for Everyone! Photo from fly4change.wordpress.com

The number of cleanses is large and growing, with four major categories.

The first type is your typical cleanse that pushes lots of fiber and water through the body to force the bowels to release their excess waste.

Generally they won’t require a major change in diet, but rather emphasize taking a fiber supplement.

The second type is a liquid fast, where you restrict everything but water, or choose only juices/smoothies.

The third is a modified diet, where you consume only raw food or vegan food for most or all of the day.

The fourth type is a procedure, such as colonics (either at home or at a facility).

There’s something to be gained from each, though I’ve never gone the colonics route (who has time when you have three little kids?).

Fiber Cleanses

Colonix Brand From Dr. Natura. Photo from guerillahealthwatch.wordpress.com

After extensive reading, I chose Colonix by Dr. Natura.  This is a powder that you add to a beverage (you guessed it, I added mine to my green smoothie) and drink quickly.

There are ancillary products like Paranil to remove parasites and Kleritea, a mild laxative.

I didn’t use either product, preferring at the time to use bentonite clay to absorb more toxins in the morning and senna tea in the evening.

To answer everyone’s first question, it tastes fine.  Mostly like bananas, with a bit of anise.  Now, I’m not a fan of black licorice, so I had to get used to the flavor.

However, when I saw how effective it was, I stopped caring about the taste.  Suffice it to say that my bowels became clean as a whistle within 48 hours.  The whole process was gentle; there was no rushing to the bathroom.

If you’d like to read (and in some cases see) in graphic detail what has come out of people, be sure to read the testimonials on the Dr. Natura website.

Pros: Easy, fast, gentle

Cons: Doesn’t address the problem, can be expensive

Liquid Fasting

Master Cleanse Lemonade. Photo from ultra-health.org

I have a friend who regularly undertakes water-only cleanses for a week at a time.  She insists that you stop being hungry after the second day and it’s difficult to start eating again.

This friend, whom I love dearly, is delusional.  Or perhaps she doesn’t love food like I do.

Either way, ain’t no way I’m taking on water-only with my active lifestyle.  Three kids, an hour of exercise (or more) per day, and work?  Not.  Gonna.  Happen.

However, I have done liquid-only cleanses.  The most famous is the lemonade diet, also known as the Master Cleanse.

If you’ve been reading for any length of time, you know that I love the Master Cleanse lemonade.  I drink it before breakfast most mornings (warm) and it really helps to get the system going.

I prefer to have a bowel movement each day before consuming solid food, and I’m positive that this drink helps speed things along.

The Master Cleanse is simple, but the ingredients need to be exactly right.

First, purified water.  That is, filtered at minimum, not plain tap water.  Next, organic lemon juice, freshly squeezed.  If you’re going to try to make do with a plastic squeezy lemon, don’t bother.  That juice isn’t alive anymore, and it won’t help you.

Third, cayenne pepper.  Fresher is better, so buy a new bottle before you start the cleanse.  It’s significantly more potent, I promise.  Fourth, and most importantly, Grade B maple syrup.

Grade B is important because it’s not refined in the same way as your grocery-store shelf syrup.  It retains its minerals and amino acids.  Grade B syrup contains manganese, zinc, B2, B5, B6, B12, vitamin A, biotin, and niacin.

When you start the Lemonade Diet, you’ll drink only the lemonade for anywhere from a few days to one month.  It’s a serious commitment, so you must be mentally and physically prepared or you’ll hit the wall.

Personally, I’ve gone in thinking I’d manage a month and not made it through three days.  That’s what I get for deciding on Monday night and starting Tuesday morning.  I hadn’t made a real decision, just tried to power through by sheer force of will.

Pros: Easy, fast, tasty

Cons: Requires great strength of will, ingredients can be hard to find

Fast or Feast? Photo from Wesureknow.com

For me, juicing is a great way to great lots of nutrients into my body quickly.  Juicing is nourishing in a way that solid food can’t be.

Because you’re getting the good stuff without the fiber to load it down, the micronutrients get to work quickly, healing and purifying the blood and organs.

To get past the mental difficultly of not chewing (you won’t believe the effect this has on the brain, it’s a challenge), some people choose to call it “juice feasting”.  Yeah, ok.  I’m a keep-it-real kind of girl, and that just feels like lying to myself.

Next week I’ll have some great juicing recipes for you, as well as recommendations for juicers, so be sure to check back.

Pros: Tasty, really feels like insides are cleansed, massive amounts of  energy

Cons: Detox symptoms can be strong, expense of lots of produce, time-consuming to make juice and clean juicer

Want to do liquid only but can’t do all juice?  Totally understandable.  Some people choose to do juice until dinner time, and have a green smoothie when you need to chew.

Modified Diet Cleanses

Raw Food is Easy! Photo from hoopgirl.com

I try to live a “modified diet” which is diametrically opposed to the Standard American Diet (SAD).  One of my favorite ways to cleanse is a raw food diet.

Eating raw foods is a great base for everyone’s food intake.  I strive for 60% raw foods each day (by calories).

When you want to step it up and give your body all the enzymes and fiber without undertaking days of juice only, this is a great compromise.

By definition, raw food is consumed at temperatures that won’t denature the nutrients.  Generally raw foodists strive for 105 degrees Farhenheit or less, though some go up to 115 degrees.

Another great option is the Daniel fast.  While the rules for the fast vary, it’s best to stay on the strict end.

Pros: Many options and recipes available, easy with abundant produce

Cons: May feel deprived without cooked food, time consuming, equipment (such as a dehydrator) are expensive

Variety and Taste Aplenty on a Daniel Fast. Photo from gtlmbc.net

A Daniel fast is taken from the book of Daniel in the Christian Bible.  Though the verses that spell out Daniel’s fast are somewhat murky, it is a vegan fast that includes some cooked foods.

OK foods for a Daniel fast include fruits and veggies, nuts and seeds, legumes and whole grains, healthy oils, and water.

Essentially you need to avoid all meat and dairy, fish and eggs, sweetener, leaven (yeast), and non-water beverages.

While this should be the base to any healthy diet, it’s great to take some time (usually 21 days) to focus on no sugar and no yeast, as yeast feeds on sugar.  If you have problems with candida, this diet could be your miracle cure, just be sure to keep fruit to a minimum.

Pros: Least restrictive fast, offers good variety, reinforces good dietary habits

Cons: Like all fasts, it requires discipline

External Colon Cleansing

Colon Hydrotherapy Setup. Photo from Yourhealthycolon.com

Lastly, colonics.  These are known by a variety of names, such as colon cleansing, colon irrigation, or colon hydrotherapy.

If you have one in an office, you’ll go in and lie down.  The hydrotherapist will connect surgical-grade tubing to a machine, and will insert it gently into the rectum.

Generally between 40-80 quarts of water will be used to wash away the impacted waste and mucoid plaque that have hardened onto the walls of the large intestine.

While I’ve never had this procedure done myself, friends say it is absolutely painless, save perhaps some slight cramping and gassiness.

Pros: Quick, no clean up, feel lighter and healthier

Cons: Expensive, must carve out time for appointments

Colema Board for Home Colonic. Photo from blueherbs.co.uk

Finally, there’s the option of at-home treatment using a colema board, a 5 gallon bucket, and surgical tubing.

This is a home enema, which is slightly different than a colonic.  The water likely won’t make up it up the entire 5+ feet of the colon, but it can loosen waste like the hydrotherapy.

You should really have someone to help you with this process, because it’s not easy to insert anything into your own rectum, especially lying down.  Someone better REALLY love you to stick anything up your butt!

Pros: Privacy, follows your own schedule

Cons: Expensive set-up, clean up (enough said)

Any or all of these cleansing options might be for you.  Take whatever method you think will work best for your body and lifestyle and run with it.  While it’s not always easy, it’s worth it to feel better and be healthier inside and out!

There are Lots of Gluten-Free Grains! Photo from glutenfreefox.com

Gluten intolerance and Celiac disease are serious and on the rise. It’s estimated that 1 in 100 people actually have diagnosable Celiac disease, and many more are gluten intolerant.

Let’s look at common symptoms:

• abdominal bloating and pain
• chronic diarrhea
• vomiting
• constipation

If you suffer from these regularly, you may want to visit your health care provider.  However, there are around 300 possible symptoms, as Celiac affects every person differently.  For more information, check for symptoms, screening, and effects.

Celiac disease actually destroys park of the small intestine, makes you unable to process lactose, and can cause infertility and arthritis.  It’s a bad mamma jamma, so knowing your status is crucial.

Moreover, many people are choosing to eschew gluten for health reasons outside of Celiac disease.  Gluten is high on the Glycemic Index (GI), which raises blood sugar.  For diabetics, hypoglycemics, and anyone trying to stabilize their blood sugar, this is a problem.

What To Buy Instead of Gluten

Gluten-Free Label from Realsimple.com

You must avoid wheat, gluten, barley, rye, spelt, kamut, and oats that aren’t certified gluten-free.  However, the “real list” of things to avoid is longer and more stressful.

That list terrifies me, and I don’t struggle with gluten intolerance.  I imagine that I’d be beyond obsessive reading labels if I were in that position.  However, I’ve got one ace up my sleeve, and that’s that I make much of our food from scratch.

Amazon.com has a whole section of their “grocery store” full of GF products.  Most mainstream markets have a special foods aisle where you can find items without gluten, too.  However, these items cost on average twice as much as their wheat-riddled counterparts, so the costs add up quickly.

If you absolutely must have bread and pasta, check out Trader Joe’s and Whole Foods.  They have the best gluten-free bread.  They’re primarily rice-based, which takes some getting used to in terms of texture.

I personally think there are better alternatives than rice-based pasta.  Jerusalem artichoke pasta, for example.  Or why not go the raw route and make zucchini pasta?  This is the perfect time when prices are low and it’s coming into season.

For the record, none of these things taste like semolina pasta, so they take some getting used to.  Since they’re not killing you slowly, however, it’s probably worth it.

Homemade Substitutes

Even Pizza Dough is No Problem with Gluten-Free Mixes. Photo from Flickr.com

If you have a grain mill of a high-speed blender (such as a Vitamix or Blendtec), you can make your own wheat-free flours at home.  This requires some experimentation to your taste, of course, but is relatively cheap and easy.

Having done some gluten-free baking for friends, I think the best recipe for GF-flour in savory application is:

1 c. white bean flour or garbanzo bean flour

1 c. potato starch

1 c. tapioca starch

1 c. brown rice flour

You can double or triple the recipe, just store in refrigerator.

For sweet applications, so long as there isn’t a nut allergy, I prefer:

1 1/2 c. almond flour

1 c. potato starch

1 c. tapioca starch

1 c. brown rice flour

I make my almond flour in my BlendTec, but you can purchase it pre-ground if necessary.  Do NOT grind nuts in your grain mill unless specified, the oils will ruin your machine.

A Primer on Gluten-Free Ingredients

Gluten-Free Flour Blend. photo from Wellnessgrocer.com

If you’re baking at home, you’ll notice that xanthan gum is in almost every gluten-free baking recipe.  This product is an emulsifier, which contributes to texture in your baked goods.

Xanthan gum is derived from corn.  The texture it produces is more similar to gluten than guar gum.

However, more people are allergic to corn than legumes (from which guar is derived), so that’s a consideration.  I think guar has a funny aftertaste, but we all get used to different things.

As for flours, I prefer bean and almond for the high protein content.  However, there are many grains that don’t contain gluten that are great as part of your blend.  Substitute 1 c. of any of the flours given in the recipe above:

• Almond
• Amaranth
• Buckwheat (related to rhubarb, not wheat)
• Coconut
• Corn (masa harina)
• Certified gluten-free oat flour
• Quinoa
• Rice (brown or white)
• Sorghum
• Teff

Gluten-Free Resources

Celiac Awareness Ribbon Photo from Pharmas.co.uk

There are some great blogs and other websites on gluten-free living nowadays.  Glutenfreegirl.com is my favorite, but I’m a sucker for good storytelling. Other great blogs are glutenfreemommy.com for families and glutenfreehelp.info for general information and recipes.

There are also some great books about eating gluten-free, both from a scientific standpoint as well as practically speaking.

I recommend Healthier Without Wheat by Dr. Stephen Wangen for a new understanding of how gluten intolerance and Celiac disease function from a scientific standpoint.  You’ll probably only read this book once, but you’ll pass it on to someone else questioning their health.

A book that you’ll refer to time and again is Gluten-Free Diet: A Comprehensive Resource Guide.  It’s got lists of gluten-free commercial products, research papers, and worldwide resources. If you buy one book on gluten-free living, this should be it.

If you want to read about someone’s journey with Celiac  Disease, look no further than Gluten-Free Girl.  Yep, she’s got a book AND a blog!   This is more a memoir than a recipe book, and chunks of the book come from her blog.  However, it’s a sweet read, and if you love food, an enjoyable one.

Necessarily, most of the cookbooks are baking books.  However, when you’re craving pizza or cupcakes and nothing else will do, it’s great to have them on hand.

Because Celiac is often one among a number of food allergies, I think a vegan cookbook is a great resource.  Dairy and wheat are on the top ten list for food allergies, so it makes sense to create a cookbook that prohibits both.

For me, the pictures alone are worth the cost of The Gluten-Free Vegan, total food lust.  The foods looks beautiful, healthy, and absolutely inviting.  We’ve been eating the yam and black bean burrito recipe in this book for a couple of years now, and it’s still a family favorite!

For those who don’t struggle with dairy, a great go-to book for baking is The 125 Best Gluten-Free Recipes.  I’ve got three words for you: lemon yogurt scones.  ‘Nuff said.

Heather’s Favorite Gluten-Free Recipes

You know I wouldn’t write a column on what to eat now if I didn’t have some recipes, right?  I’ve got three for you today, all baked goods because of the holidays this weekend.

First Black Bean Brownies.  If you like chocolate and easy, this is the recipe for you.  It uses canned beans instead of bean flour, making it a snap to prepare. I found this somewhere on the internet some time ago and have adapted it to our tastes.

Mouthwatering Black Bean Brownies. Photo from 101cookbooks.com

Black Bean Brownies

• 1 (15 1/2 ounce) can black beans (rinsed and drained)
• 3 eggs (or flax substitute)
• 3 tablespoons oil (I use coconut)
• 4 tablespoons cocoa powder
• 1 pinch salt
• 1 teaspoon vanilla
• 3/4 cup sucanat, or 1/2 c. honey or agave nectar

Directions

1. Mix ingredients together in a blender/food processor until pureed.
2. Pour into a greased 8×8 cake pan.
3. Add in mix-ins you want, such as coconut, nuts, or chocolate chips, or leave plain.
4. Bake at 350 F for approximately 30 minutes (mine take 45).
5. Let cool completely before cutting.

You can add 1/4 teaspoon mint extract for mint brownies, GF white chocolate or butterscotch chips, anything you like.  These brownies do well with any number of additions/substitutions, so go for it!

Hot Cross Buns

Hot Cross Buns Photo from livingwithout.com

Recipe from LivingWithout.com

3 cups gluten-free flour
⅓ cup honey
2 packages rapid-rise yeast
½ cup powdered milk of choice
3 teaspoons xanthan gum
1 teaspoon salt
1 tablespoon cinnamon
1 cup warm water
¼ cup light olive oil or melted coconut oil
3 eggs, lightly beaten (chia works better than flax in this case)
1 teaspoon vinegar
1 cup currants or raisins
¼ cup diced candied lemon peel, optional (I skip the citrus and use a bit of candied ginger for the spice factor)
¼ cup diced candied orange peel, optional
3 tablespoons melted butter or shortening of choice, for brushing

1. Preheat the oven to 375 degrees. Lightly grease a 10-inch cake pan.

2. Mix flour blend, sugar, yeast, powdered milk, xanthan gum, salt and cinnamon together.

3. Add water, oil, eggs and vinegar and beat for 5 minutes.

4. Mix in raisins and candied fruit peels, if desired.

5. Scrape dough out onto a floured cookie sheet. Cut the dough into 8 or 9 pieces and gently shape each into a ball. Place one ball of dough in the center of prepared cake pan. Loosely arrange the remaining balls around it, leaving room for buns to rise. Brush the buns with melted butter and cut an X into the top of each bun. Cover with a piece of plastic wrap and let rise in a warm, draft-free spot for 20 to 30 minutes.

6. Place buns in preheated oven and bake for 30 to 35 minutes until golden brown. Remove from oven and cool on a rack. When the buns are cool, drizzle icing over the scored X.

Icing

1½ cups powdered sugar, sifted
2 tablespoons milk of choice (cow, rice, soy, hemp, almond)
¼ teaspoon vanilla

Whisk powdered sugar, milk and vanilla together until smooth. Add more milk if icing is too thick.

Recipe from GlutenFreeCookingSchool.com

Finally, the thing I hear most from Celiacs is that you miss sandwiches.  Here’s a great sandwich bread that I make for friends.  Like all gluten-free breads it gets dry if overbaked, so underbaking a bit is preferable.

This recipe is for the bread machine, but you can shape it into a loaf and bake in the oven if you prefer (I hate the hole in the bottom of bread machine loaves).

Gluten-Free Sandwich Bread Photo from imageshack.us

1 Tbsp. active dry yeast
1 Tbsp. sugar
1 ½ c. water (105 degrees or a little less than hot)

2 ½ cups “Gluten Free All Purpose Flour Mix Recipe”
2 tsp. xanthan gum
1tsp. salt

2 eggs (or 6 Tbsp. water and 2 Tbsp. ground flax seed)
1 ½ Tbsp. oil
1 tsp. cider vinegar

1. Start by combining the yeast and sugar in a small bowl. Add the water while gently stirring the yeast and sugar. Let this mixture sit while you mix the rest of the ingredients – bubbles and foam should form if the yeast is happy.

2. Combine the flour mix, xanthan gum and salt in the largest mixing bowl and stir well.

3. In a third bowl, whisk the eggs, oil and vinegar until the eggs are a bit frothy.

4. By this point the yeast mixture should be foamy, so you can pour the two liquid mixtures into the flour mixture. Stir until all ingredients are well mixed and then dump into your bread machine. Cook on the 80 minute setting – the stirring paddle is not necessary.

Slice after baking, then put in the freezer to pull out as needed.  GF bread gets really crumbly after a day or so, so please remember to put it away.

Well, there you have it.  Gluten-free brownies, hot cross buns, and bread for all those holiday leftovers.  Have a great weekend!

Digestive Troubles Photo from BlueRidgeHealth.com

I bet you struggle with poor digestion from time to time.  How’d I guess?  Elementary, my dear body builder.

First, you eat few carbs, meaning you consume little fiber.

Second, you change your diet frequently, throwing your system into mass confusion.

Third, you supplement with things meant to bulk you, which often means water retention.  Water retention means that water is redirected from your bowels to your muscles, causing your colon to become sluggish.

Fourth, you often liven up that boring chicken with spicy things, subjecting you to heartburn.  It’s a vicious cycle.

Most estimates from the cleansing types will tell you that most people maintain 5-10 lbs of waste in our guts.  It’s not fat, not muscle, just waste.  No matter whether you’re over- or underweight, those pounds aren’t helping you.  Why not get rid of them?

Next, you’ll have more energy when your system isn’t so taxed with digestion.  It’s one of the most energy-robbing processes in the body, and for good reason.  Your supplements will hit your bloodstream faster and more effectively, as they won’t have to battle through the muck in your digestive tract.

There are many reasons to avoid chemical products such as Tums, Kaopectate, and Pepto Bismol besides just preferring natural remedies.  They’re dangerous!

OTC Digestive Aids are Tragic! Photo from Sheknows.com

What’s so wrong with these over-the-counter remedies?  So glad you asked!

First, Tums.  Too much calcium carbonate can cause kidney problems.  Because of the high protein diet most builders follow, your kidneys are already taxed.  No reason to add more work for them.

It also reduces stomach acid.  That’s the point, I realize, but you’re setting yourself up for problems.

If you’re regularly consuming Tums, the body will adapt and produce less acid.  While that’s great for heartburn, it will give you indigestion before you can say “Pepto”.  When the body is producing less than an optimum amount of gastric acid, you’ll simply hit the other end of the spectrum.

Most contain aspartame (ie cancer-in-a-sweetener), several artificial colors, and of course artificial flavors.  Others contain “real” sugar, but also talc and mineral oil.  It just keeps getting more disgusting!

Next, Kaopectate.  The active ingredient was changed a few years ago, making this medicine more dangerous than before.  Now the supposed stomach-soothing ingredient is bismuth subsalicylate.  It’s the same active ingredient in Pepto Bismol.

Skull and Crossbones Photo from RediceCreations.com

The problem is that this is related to aspirin.  If you’re allergic to aspirin, you’ve got a problem on your hands.

Also, if you give this product to a child with a fever, you risk them developing Reye’s Syndrome. This disease is serious and causes brain and liver damage.  It can lead to death.

Also, if you take meds for diabetes, arthritis, gout, or to prevent blood clots, you’re risking internal bleeding if you take both your Rx and Kaopectate or Pepto Bismol.  Pretty terrifying outcomes for treating heartburn!

Pepto Bismol’s page spells out the dangers.  It says to not take the product if you have an ulcer, a bleeding problem, or bloody or black stools.  While I applaud their forthrightness, I still find it unconscionable to make such an unhealthy product.

The key, of course, if bringing the system into balance.  Because OTC remedies are designed to be immediate and strong, they rarely achieve balance!  So what will act both gently and effectively on the system?

Last week we started talking about the basics in the natural medicine cabinet.  Whether you suffer from indigestion or diarrhea, I’ve got some great remedies.

An Ounce of Prevention

Probiotics

Probiotics Photo from ERCProbioticEnzymes.com

This is a daily supplement that you can help balance your entire system and make the remedies that follow less necessary.

They won’t always work, especially if you’ve eaten a great deal of greasy or processed food, but it’s a good start.

Personally I prefer Natrol’s BioBeads.  This is because they contain no  “yeast, wheat, milk, egg, glutens, artificial colors or flavors, added sugars or preservatives”.  Score.

Probiotics populate the intestines with healthy flora which help build your immune system as well as keep you healthy.  The best kinds use more than one bacteria (as they all work on slightly different stuff).

Despite the hype of Activia yogurt, I find that beads survive the acidic environment of the stomach better and live to go into the colon.  Also, yogurt contains a great deal of added sugar to make it palatable.  If you prefer to go the food-source route, might I suggest kefir.

Not only does kefir have the bacteria that yogurt has, it also contains wild yeast.  Kombucha is a great alternative for vegans, especially those who avoid soy.

Pineapple and Papaya Enzymes

Papaya Photo from Luckyvitamin.com

This is my miracle product.  I actually can’t take credit for “discovering” them, but have to give props to my mother-in-law.  She used to pack them in The General’s first aid kit for college, and he told me about them.

We lived with the in-laws for a while as we transitioned to Georgia, and every time we sat down for a family meal, we’d have the tablets sitting by our plates.

First, they taste like candy, which is a bonus.  They also happen to work.  When I sit down to a meal that doesn’t begin with raw food (such as a large salad), I use the papaya first.   The natural enzyme in both pineapples and papayas is bromelain.  It’s amazing for digestion.

If you prefer the fresh fruit route, that’s great!  Pineapples are in season now through July, so slice one up and enjoy the flavor and positive digestive impact.  Papaya plants beat fruit throughout the year, so they’re always technically “in season”

Enteric-coated Peppermint Capsules

Peppermint Capsules Photo from About.com

If you have IBS (irritable bowel syndrome), you know pain.  A friend of mine deals with it, and it’s a constant battle to keep her body in bal

ance.  As a preventative, she takes enteric-coated peppermint capsules.

Why enteric–coated?  It helps the oil reach the intestines and not break down in the stomach, just as with the probiotics.

Peppermint capsules work by producing an anti-spasmodic effect on the bowels.  You want to be sure to take them at least an hour before meals on an empty stomach with just a sip of cold water.

If you’ve recently eaten and the capsules break down before they reach the intestines, then it can cause indigestion.  The calming effect will instead work to inhibit peristalsis, which you don’t want.  Follow the instructions and you should be fine.

Apple Cider Vinegar

Apple Cider Vinegar Photo from Media.rd.com

Apple cider vinegar is a cure-all in the truest sense of the word.  It’s great for everything from bruises to acne, and is especially good for your digestion.

Digestion begins in the mouth.  Drinking vinegar increases saliva production due to its acidity.  This, in turn, helps begin the immediate breakdown of carbohydrates.

Builders will love it because it works best in breaking down proteins.  It increases the activity of both HCL (hydrochloric acid) and digestive enzymes.  It’s a win-win!

For the best effect, you’ll want to use raw, unfiltered vinegar such as Bragg’s.  If you want to use it as a digestive aid, your best bet is a daily tonic.

1-2 tsp. vinegar in 1 c. filtered water.  I also know people who take it in a shot glass.  If you can stomach it, it’ll also give you a pretty amazing burst of energy.  It’s recommended that you take it before each meal.

A Pound of Cure

Sometimes we overindulge.  Other times our systems just revolt for no apparent reason.  And once in a while, we get sick, ugh.  While cures aren’t quite as wonderful as prevention, at least they help make the problem go away faster!

Peppermint Tea

Peppermint Photo from Tulipstories.wordpress.com

I confess to not being a peppermint tea lover, but I suppose that’s because I’m not a peppermint lover in general.  However, peppermint tea is great for soothing a troubled tummy.

I find it best for quelling the flu sort of nausea as compared to the morning sickness type, but that could just be me.

The best way to keep your tea potent is to rip a few leaves from the pot of peppermint you have growing on your windowsill.  Steep the leaves for a few minutes  and drink it down.

Slightly less effective, but still good, is to use an herbal dried tea.  Sure, it’s not living and therefore not quite as powerful, but it’s still helpful.

The beautiful part about peppermint tea is that it starts working right away.  You can literally feel it soothing your gastrointestinal tract as it slides down your throat.  You can also drink it hot or cold, which is a nice option.  Who wants hot tea in the heat of summer, after all?

Ginger Tea

Ginger Tea Photo from Urbanupdater.wordpress.com

If you want to go the tea route but can’t handle the minty tingle of peppermint, why not give ginger tea a try?  It’s just as easy, and I prefer this flavor.

I actually prefer ginger tea because I make several servings at a time.  It keeps well in the fridge and doesn’t lose its flavor.

To make ginger tea, just peel and thinly slice a 2-inch knob.  Boil it for 15-20 minutes in 4 c. water, and strain out the pieces.  If you have a sore throat, add some lemon and honey to taste.

The lemon is a great antibacterial and alkaline, and honey coats the throat and keeps it from getting as raw. However, I digress.

Buzzle.com says, “Ginger’s property of being a digestive aid is largely due to the shogoals and gingerols that it contains. These help to neutralize the acids in the stomach, stimulate the secretion of digestive juices, and tone the digestive tract’s muscles.”

For nausea, ginger is tops.  If you have gas, it also helps prevent flatulance.  It’s pretty great for any and all digestive problems, so start steeping!

Slippery Elm Bark Powder

Slippery Elm Bark Photo from Missouristate.edu

Slippery elm might not be the prettiest tree on the block, but it’s one of the most useful.  It’s great for heartburn, because the powder from the bark is mucilaginous, meaning it absorbs acid.

Be sure to buy finely ground powder if you intend to consume it, as it comes in both a fine and a coarse grind.  Coarse is generally used for topical applications such as poultices.

It’s mighty potent, as you mix just one teaspoon of powder with a bit of cold water to form a paste.  Then you pour a quart of boiling water over the paste to drink.

If you have chronic digestive problems, drink three times per day.  If you’re struggling with something in the moment, take at any time.  I prefer this method after dinner, as it makes me sleepy.  This is relatively common, as many people use slippery elm as a sleep aid, but just be warned.

Slippery elm powder also helps the mucosal lining of the stomach heal, which is great is you have ulcers.  Because its mucilaginous, it’s also a wonderful remedy for constipation.  Essentially, it helps sweep along anything in its way on the path to elimination.

I hope you’ve picked up a few tips for battling digestive problems today.  Next time, ditch the Immodium and pop some enzymes!

Protein Powder Photo from istockphoto.com

If you’re like me, you want high quality protein but want to avoid soy if possible.   I’ve come up with a mix of vegan proteins that works well together, tastes pretty darn good, and is great for both bulking and cutting.

I choose to skip soy for many reasons.   First, because soy is added to everything from baby formula to protein bars to facial creams.  I try not to eat anything in excess, and this big soy push scares me.

Second, soy isoflavones depress thyroid function, thereby decreasing metabolism and causing other thyroid diseases.  The last thing I need when trying to add mass or lean out is a sluggish thyroid and metabolism.  I’m busting my tail in the gym to get everything up!

Soy lowers testosterone levels in men and disrupts normal female menstruation.  Since our goal is to get our testosterone levels up to bulk up, no reason to eat something that wants to bring it down!

If you’re interested in a comprehensive piece on the dangers of soy, complete with over seventy references to studies, click here.  This three-page article is hosted on Mercola.com, but written by Sally Fallon (author of Nourishing Traditions) and Dr. Mary Enig (chemist and clinical nutrition editor).

If Soy Is Out, What’s In?  I think the safest bet is a blend of hemp, pea, and brown rice proteins, with some optional high-nutrition foods like Vitamineral Green, ground flax seed, and perhaps super fruits.

Hemp Protein

The good:

Hemp Protein Photo from nutsonline.com

While relatively new to the protein powder market, hemp has the perfect amino acid profile needed to sustain human life.

Hemp’s essential fatty acids help move lactic acid out of  muscles post-workout, making it the best option for your recovery drink .

Cannibis Sativa plants require no herbicide or pesticides, making them good for our bodies and great for the Earth.

Hemp is gluten-free, and therefore safe for those with Celiac disease or gluten intolerance.

It has a subtle nutty flavor which doesn’t interfere with fruit or nut milks in smoothies, and is tasty just in water.

The powder is cold-milled and therefore suitable for those on a raw foods diet.

The Not So Good:

Hemp protein is relatively expensive when compared with whey and soy proteins.

It can be gritty.  I use Living Harvest brand myself and find that it’s necessary to have a banana in my smoothie to enjoy the texture.  When leaning out, you probably don’t want as many carbs as you’d need to get down two scoops of this stuff.

It’s very calorie dense for the protein punch.  One 30-gram serving contains 130 calories, 9 grams of protein, and 8 grams of fiber.

This particular brand is sweetened with cane sugar instead of stevia.  If you get the plain, the nutrition profile changes favorably:  30 grams is 110 calories, 14 grams of protein, and 8 grams of fiber.

Pea Protein

Yellow Peas Photo from Breakingupdate.com

Didn’t think mom knew what she was talking about when she said starving children needed peas to live, did you?  OK, so garden peas don’t count, we’re talking about yellow peas here.

I don’t know many people who use pea protein except perhaps Kristen and her husband from Kristen’s Raw (my favorite raw vegan website).  It’s relatively new, so here the lowdown:

The Good:

Pea protein is super easy to digest, safe for babies and the elderly as well as you and I.  Doesn’t give you that bloated feeling you get from some other powders.

It’s almost carb-free, amazing for cutting!

Smooth texture, almost disappears in liquid.

Pea protein is gluten-free, fat-free, and sugar-free.

It has a mild taste, and I can tolerate it in just water, preferably with 1 T. of vanilla spice hemp protein powder in the glass (yes, I have a bit of a sweet tooth).  It’s definitely not a “plug and chug” flavor, if you know what I mean!

Some brands are raw.

The Bad:

Zero fiber, so take along with another protein or lots of water.

Check your labels.  Mercola’s pea protein only has 8 grams protein in a 30 gram serving, whereas Kirkman has 24 grams of protein in a 30 gram serving!

Brown Rice Protein

Protein Photo from Personaltrainercentral.com

The Mack Daddy of vegan protein, at least in terms of protein content.  Here goes:

The Good:

Brown rice protein powder has the highest vegan protein powder content in the free world.

Sun Warrior brand is sprouted, giving you the extra nutrition of the enzyme activity sprouting affords.

It is nearly fat-free, and is sugar-free.

A bit of fiber to help get it through the system.  I still prefer it with a bit of hemp protein powder for that reason.

The Bad:

Sorry to say, it’s all super gritty.  I’ve personally been using Riceotein lately, and think it’s much worse than Sun Warrior.  Cetaris paribus, I’ll take Sun Warrior any day.

It’s all vegan, but it’s not all raw.  Be careful if you’re a raw vegan, as some brands (like Sun Warrior) are raw, but most are not.

The flavors, augh.  I prefer natural (flavor-free) protein powders for the most part, but I can’t hack plain in rice protein.  The chocolate it OK in my opinion.

In Riceotein, the chocolate is stevia sweetened.  Some brands contain cocoa powder but no sweetener, leaving the choice up to the user.  I think that’s a great idea, but I don’t keep any artificial sweetener on hand.

If you’re bulking, a bit of agave nectar is probably your best bet.  If you’re cutting I’d go with stevia, or xylitol if you can deal with sugar alcohols.   You’ve got to check your labels, since different brands vary to an enormous degree.

Please, I beg of you, do not spend your money on the Mixed Berry flavor of Nutribiotic.  It’s bitter and just all kinds of wrong.  I shudder at the memory.

Ground Flax Seed

Flax Seed Photo from Sheknows.com

Flax is a vegan’s best choice for essential fatty acids (along with hemp protein, of course) in my opinion.  It’s cheap, readily available, and full of fiber.

Several protein powders contain ground flax, and that just bothers me.  When you grind flax, it begins to go rancid almost immediately.  You must keep it refrigerated, but you’re still losing the Omega 3s to oxidation.

It makes more sense to me to grind your flax seed in a small coffee grinder or Magic Bullet just before use.  Personally, I just toss a tablespoon of seeds into my BlendTec and before I make my smoothie.

Vitamineral Green

Vitamineral Green Photo from Happyfoody.com

I love using fresh greens in my smoothie, but I really don’t use much in the way of sea vegetables like kelp, dulse, and nori.  I know I should, but I just don’t like them much!

A great way to get them into your diet is a product like Vitamineral Green.  It contains low-temperature dried greens, sea veggies, probiotics, and enzymes to keep your health at an optimum level.

If I’m being real, it doesn’t taste great to me.  Inside a smoothie however, I can get over it, as the taste is well masked (if not hidden totally).

Of all the green drinks, this is the best in my opinion.  It’s got the best nutrient profile and taste, and it’s really worth adding to your diet.

It can be drunk in water, juice, or in your smoothies, and I prefer it in a smoothie or a strongly-flavored juice (such as cherry).

Fruits and Chia

Fruits of the Earth Photo from Sunfood.com

The beautiful thing about adding super fruits to your smoothie is that you’re getting the benefits without all of the calories.  When you’re cutting, this is a big deal.

We all know how much nutrition we need, but the calories can be prohibitive.  Super fruits, such as Fruits of the Earth from Health Force and Raw Pomegranate powder from Nativas Naturals are great options.

The same seeds from that 80’s wonder the Chia Pet gives us a super food that’s up there with the best of ‘em.

The beautiful thing about chia is that, unlike flax, you don’t have to grind them to release their benefits.  Chia produces a gel, which is great for thickening a smoothie.

The nutrition in these little guys is out of this world.    They contain easily digestible protein, essential fatty acids (particularly omega-3),  soluble fiber (which makes them gel), antioxidants, vitamins, and minerals.

For cutting, add more chia to your smoothie, because the full feeling will last longer.  For bulking, chia may help stabilize blood sugar when you’re adding more fruits.  It’s a win-win.

Recipes

Green Smoothie Photo from northatlanticbooks.com

Calorie and protein quantities will change a bit based on which products you use, but here are some of my favorites:

My favorite cutting recipe:
1 scoop (33 grams) pea protein (130 kcal, 28 g protein)
2 T. brown rice protein (60 kcal, 16 g protein)
½ scoop (15 grams)  hemp protein (55 kcal, 7 g protein)
1 heaping T. Vitamineral Green (40 kcal)
1 T. chia seed (25 kcal)
1 T. Fruits of the Earth (20 kcal)
12-16 oz water

Mix in shaker and drink it down.
330 kcal, 51 g. protein

My favorite bulking recipe:

4 T. brown rice protein (120 kcal, 32 g. protein)
1 scoop pea protein (130 kcal, 28 g. protein)
1 scoop hemp protein (110 kcal, 14 gr protein)
1 heaping T. Vitamineral Green (40 kcal)
½ oz raw chocolate powder (60 kcal)
2 c. hemp milk (260 kcal, 8 g protein)
1 T. chia seed (25 kcal)

Mix in shaker and love as you sip slowly, savoring.
745 kcal, 82 g. protein

My favorite maintenance recipe:

3 T. brown rice protein (90 kcal, 24 g. protein)
1 scoop pea protein (130 kcal, 28 g protein)
½  scoop hemp protein (55 kcal, 7 g protein)
1 T. Vitamineral Green (40 kcal)
1 banana (105 kcal, 1 g protein)
2 T. Fruits of the Earth (40 kcal)
1 T. Pomegranate Power (50 kcal)
2 c. water

Shake and love the fruity flavor!
500 kcal,  60 g. protein

Final Thoughts:

Chia Seed Photo from purehealingfoods.com

You may add any sweetener you prefer, if you feel it’s necessary.

I use these smoothies as a meal, which helps account for their high calorie content.  If  you prefer to use them as snacks, just mix up a batch and divide in half.

Want something icier?  No problem!  So long as your blender can crush ice, replace half the water with ice and enjoy the cool sensation.

Of course you can always add as many greens to your smoothie as you like, I prefer at least 1 large handful baby spinach or kale, well blended.

While you’re at it, check out some smoothie recipes here!

Myth Photo from Sam and Giant

Soy is touted as a wonder food, and it’s in just about everything these days.  So what’s my beef, you ask?  Well, I have lots of issues with your “wonder food”, and I wanted to let you know some of the facts!

Myth Versus Fact

Tofu Photo from The Daily Telegraph

Myth: Asian people have eaten soy for thousands of years, and that they have lower instances of breast, prostate, and uterine cancer because of it.

Fact: Soy has only been cultivated for about eight hundred years.  Of course that’s a long time.  However, only in times of extreme famine was it eaten as a staple.

Asians in general DO have lower rates of the cancers listed above.  However, they have higher rates esophageal, pancreatic, liver, and stomach cancers.  In lab animals, soy causes these conditions.

Myth: Soy is a staple of the Asian diet.

Fact:  The average consumption of soy is as a condiment.  As such, most Asian people eat about 2 teaspoons of it per day.

Think about your average vegetarian.  I was a veghead for thirteen years, and I can tell you that I ate usually at least one veggie burger per day, which has a couple of ounces of soy.  “For the protein“, I was told by health care professionals.

Makes me want to spit nails, now.  Add to that the fact that soy is added to almost all packaged foods, and you’ll see that the amount we consume is far higher than Asians would ever have chosen to eat until there was an extreme food shortage.

Soy Estrogen Headache Photo From Telegraph.co.uk

Myth:  Soy estrogens are a good hormone replacement method for menopausal women.

Fact: Soy isoflavones are phyto-endocrine disrupters.  They can prevent ovulation and stimulate the growth of cancer cells.

They also damage the thyroid, therefore decreasing metabolism and potentially causing many more thyroid problems.

Myth: Soy is brain food.

Fact: Overconsumption (more than 4 teaspoons per day) of soy foods is known to contribute to mental decline.  It can mimic the symptoms of Alzheimer’s disease in otherwise healthy people.
Soy will NOT make you more mentally sharp, it will only cause the brain to age.

DuPont Factory Photo by Christ Dorst

Myth: Soy is Earth-friendly.

Fact:  Big corporations are behind the soy push for one reason: money.  If there weren’t amazing amounts of cash to be made in this industry, DuPont and Dow Chemical wouldn’t be in bed, no doubt about it.

Most soy in the United States is genetically modified (unless it’s got an organic label you trust).  Almost every soy product sold in the US is fractionated.

If you’re a whole foods sort of person, the only soy that’s really acceptable for you is edamame and perhaps natto.  I’d skip the edamame, due largely to the fact that soy interferes with iron absorption and all the other reasons I’ve already given.

Natto isn’t a terrible food, so long as it’s made the traditional Asian way.  That is, soaked and then boiled all to heck.  Asian people knew that soy was full of toxins, and fermenting is one way of getting them out.

What toxins am I referring to?  So glad you asked.  Soy contains protease inhibitors, phytates, and HUGE amounts of manganese.

Protease inhibitors limit the release of enzymes which break down proteins in the body.

Phytates bind metals.  This doesn’t sound like a problem until you realize that you NEED some of these metals, like iron and zinc.  Vegetarians, especially female vegetarians, need to watch how much they consume in the area of phytates.

Manganese is a necessary nutrient, but soy absorbs so much from the soil that it becomes dangerous.  Infants can’t properly metabolize mega doses of manganese, and it becomes stored in the organs, including the brain.

This can show up in adolescence as behavioral problems, since the storage area is near dopamine-bearing neurons which kick into high gear during puberty.

Myth: Soy infant formula is safe for babies.

Fact:  This one makes me more angry than all of the others.  I can deal with the educated masses being duped for failure to research.

However, inflicting this sort of damage on an innocent baby is more than my mama heart can bear.

We all know that breastfeeding is the best option for babies.  If you can’t breastfeed, and there are  few legitimate reasons that a woman couldn’t, then formula has to be considered.

If there is a true allergy to cow’s milk, then consider goat’s milk formula.  I’ve actually found recipes for homemade baby formula (just Google it if you’re interested) that are free of cow’s milk and still don’t contain soy.

Of course, as I am not a doctor, consult yours and then make an informed decision.  The LAST thing I’m interested in is babies getting hurt because a mom “followed my advice” and just gave their infant goat’s milk.

Sally Fallon (author of Nourishing Traditions) and Dr. Mary Enig wrote a great piece that summarizes why no one should consume soy, so go check it out when you have a few minutes.

Where Can I Find Soy?

In the meantime,  I challenge you to go to your pantry and look at the labels on everything you own.   If foods contain ingredients with the names below, you’re eating soy and probably didn’t even know it:

Spyglass Photo from GlassViewNews

Edamame

Soy lecithin

miso

natto

nama shoyu

soy albumin, soy fiber, soy flour, soy grits, soy milk, soy nuts, soy sprouts

soy protein (concentrate, isolate)

tamari

tempeh

textured vegetable protein (TVP)

tofu

There are a few other instances where you might find soy, such as vegetable oil and broths.  Be aware that soy is one of the top eight allergies in the US, so by law the label is reuired to state its presence.  This is good for everyone, not just the truly allergic.

If you’re not convinced of the danger, I dare you to ruthlessly cut out every protein bar, “soy protein isolate” shake, processed food and known soy food out of your diet for a week.  Afterward, come let me know how you feel.
To your soy-free health!

Reality Check Photo by SRComBlog

It’s no secret that I’m not exactly on the same side of the health fence as Big Pharma.  It shouldn’t come as any surprise, then, that I’m not a fan of your everyday supplements.  If your average one-a-day multivitamin is bad, what’s good?

The Good

The Best Vitamins Photo by GreenSmoothieGirl

My favorite raw foods blog is Kristen’s Raw. Kristen explains in great detail which supplements she uses and why.

So you’re not a raw vegan, but not sure you’re getting everything you need?  I totally understand.  I’m a busy mom with three kids, so I know what it’s like to try to balance good nutrition with time-saving measures.

Sometimes I worry that I’m not getting enough of what I need.  Right now, because I’m expecting another baby, I’m not 100% confident that my diet is supplying everything my body and baby require.

For that reason, I think supplementing with a daily multi and a couple of other products is perfectly fine.  Vitamin Code makes a raw vegan prenatal.

Beware of “whole foods” vitamins.  Sometimes the foods they use as a source are heated past 115 degrees, and therefore the vitamins become denatured.  Then they blast them full of synthetics to make up for the lost nutrition and slap a “natural” label on them.

That really burns my buttons, so just be careful.  Your best bets for whole foods vitamins are the Vitamin Code I mentioned above, or Dr. Mercola’s Whole Foods Multivitamin.

Other products that are whole foods based but do NOT claim to be raw are Juice Plus and Green and Purple Pops.  While these products may be great, I’m leery of spending that much money on something that’s not explicitly raw.  Why pay for dead enzymes?

For the rest of the population, here are a few supplements you may consider:

1. DHA.  Whether or not you’re a vegan, you might decide to skip the fish oil and go with the Omega 3s in flax seed instead.  Why?

First, the mercury content in fish is increasing, and that will be in your supplement.  Second, no fish burps.  Seriously.   Third, if the fish used is farmed, the balance of Omega 3s and 6s will be off.

2. Vitamineral Green.  I know that I’ve talked about it before, but I really think it’s important, especially if you don’t eat enough leafy greens and sea vegetables.  I have a hard time with kelp, dulse, and nori, so Vitamineral Green is really a life saver.

3. Vitamin D.  If you don’t get enough vitamin D from the sun, you should supplement.  Milk is often fortified with D2, which is fine for non-vegans.  However, if you want a natural source, I’d go with D3.  It’s a little more expensive, but I think that synthetics are worrisome enough

Homemade Kefir Photo by Elequity.com

to pass by.

4.  Probiotics.  If you eat kefir (coconut, cow’s milk, goat’s milk, or water varieties) or yogurt or drink kombucha, you’re probably fine here.  I like kombucha because it’s tasty (though it does smell a bit like vinegar) and fizzy, so it settles my stomach.

Kefir is my next choice because it has not only beneficial bacteria, but also natural yeasts to aid in digestion.

Yogurt is third, but only because it’s been so pimped out by the dairy industry that I highly doubt the efficacy of mass-market brands.

If you’re a vegan Mormon (or someone who doesn’t eat soy, dairy, or trace amounts of alcohol), a supplement is the way to go.  I’d recommend Ejuva’s Moflora.

Of course each person’s diet is different, and if you want a complete set of vitamin and mineral guidelines, please speak with your health care provider.

The Bad

Synthetic Vitamins Photo from Independent.co.uk

I think synthetic vitamins are just bad.  Why?  Well, because at best, they’re ineffective in people who aren’t severely malnourished.

The body doesn’t recognize most of the chemical compounds these things are made from, and therefore works hard to flush them out.

I read a great report a year or so ago that spells out the dangers, and it’s worth a read.  It does a great job teaching you how to read labels so you know what’s natural and what isn’t.

Another recent article I mostly agree with is here.  It says that the $25 billion dollar a year vitamin industry is bunk.  Since 98% of the vitamins on the market are synthetic, I believe that.  Even those labeled “whole foods”, as we saw above, are mostly full of junk masquerading as health.

However, I DO believe that there is benefit in consuming the powdered, raw form of fruits, veggies, and sea veggies when your diet is lacking.

Most water-soluble synthetics are flushed out of the body with relative ease.  Not that you want to pay for a vitamin that’s just peed out instead of being absorbed, but at least it’s not going to kill you.

The Downright Dangerous

Danger Photo from SpeedySigns.com

1.  Synthetic Vitamin C.  A study using synthetic C was begun with 22,000 pregnant women.  The study was halted because birth defects increased 400% according to the New England Journal of Medicine, 1995.

I’ve  also read research that it can contribute to the thickening of the arterial walls of the heart by as much as 2.5 times.  I’d say that’s dangerous!

2.  Synthetic Vitamin A.  This may contribute to lung cancer (especially in smokers), birth defects, and loss of sight.  Weston A Price has a great article on why plant foods are labeled as having Vitamin A but are ineffective in converting it to usable forms.

Want natural A?  Cod liver oil.  Simple as that.

3.  Synthetic Vitamin D.  This sucker is seriously dangerous in large quantities.  It can lead to kidney stones, high blood pressure and high cholesterol in adults.

Suite 101 says, “For children, it can cause diarrhea, nausea, frequent urination, loss of appetite, dizziness, weakness, calcium deposits in kidneys and excessive calcium in the blood”.

Want natural D?  Start with the sun.  If that’s not enough, that same cod liver oil will work wonders!

Mixed Nuts Photo From Feeltaste.com

4.  Synthetic Vitamin E.  Want fatigue, hypertension, immune system suppression and excessive bleeding?  Go ahead and load up on Synthetic Vitamin E.

Want natural E?  Easy as (pecan) pie.  Nuts and seeds, whole grains, paprika, and lots of leafy greens will take care of your needs.

I don’t want you to be afraid of supplements.  As a general rule, I think they’re best used sparingly, only to supplement a diet high in whole, organic foods.   If you decide to take them, please stay away from synthetic formulations.

Read the links I’ve provided for more education, and see for yourself if getting what you need from fresh food isn’t the best course of action!

Orthorexia–ever heard of it?  I came upon this term about 18 months ago when someone accused me of being orthorexic.  The person didn’t know me, but thought I had the condition when  I had the audacity to suggest (upon being asked) that organic fruits and veggies are better for her health than so-called Healthy Choice meals.  The nerve of me.

The “Condition”

For the record, orthorexia means “fixation on righteous eating”.  What’s so wrong with that?  I’m starting to think that the fixation that’s the problem is other people focusing on my healthy eating.

Another aspect of this “disorder” that is troubling is that anyone could have it if they’re particular about their diets.

It doesn’t have to be raw veganism (which I personally think is a great diet for people who feel amazing doing it).  If you become convinced that fast food is the ONLY healthy food, you, too, could be orthorexic!

The final thing that bothers me greatly is that people confuse “orthorexia nervosa” with anorexia nervosa.  Anorexia is a real disease, and people die from it.

It feels like the creator, Dr. Steven Bratman, wants to give credence to his idea by his choice of name.  I feel like he’s trying to pull the wool over people’s eyes and give weight to his idea by linking it so closely to such a dreaded disorder.

People are buying it, too.  Just Google images of orthorexia.  What you’ll see is bony models and painfully this actresses like Lara Flynn Boyle and Victoria Beckham.  I refuse to speculate on the health of these women, but I think it’s terribly unfair that they’re being labeled yet AGAIN by an overzealous doctor without a credit in the DSM.

The final insult in his choice of name is the one that is being most overlooked.  Bratman isn’t calling it an eating disorder, but rather a form of OCD.  So why the name, sir?

I think that far too few people focus on eating well, and those of us that give a crap about what goes into our mouths and bodies are weird.

I can accept that, I don’t mind being different because we don’t eat refined sugar or grains, or chemical “foods”.  However, just because we think differently doesn’t mean you get to slap a label on me.

This so-called disorder is not recognized by the DSM-IV, and it’s not going to be included in the DSM-V.  The Diagnostic and Statistical Manual of Mental Disorders is the handbook that tells us what mental illnesses exist and their criteria for diagnosis.

Orthorexia being excluded comes as no surprise to me.  My bachelor’s degree is in psychology, and I struggled with a diagnosable eating disorder for a number of years.

Believe you me, eating whole, organic foods with a focus on raw plant food is a much different thing than puking up your second DQ Blizzard of the day.   Been there, done that.

Supposed Characteristics

Here are some traits of the “disorder”:

1. Spending considerable time–often 3 or more hours per day–thinking about healthful foods and planning what to eat.

I guarantee you I don’t think about food three or more hours per day.  Now.  But when I was first learning about food and nutrition, of course I did.  It’s called a learning curve.  Anything worth doing takes some time, and I’m glad I invested it when I did, because my family reaps the benefit of excellent health now.

2. Experiencing guilt, fear or self-loathing when straying from this diet.

Notice that it doesn’t say “false guilt”.  Know why?  Because there’s a legitimate reason to fear for your health and well being when you stray from a solid, balanced diet.

If anyone should feel guilty, it’s this label-pushing quack who says that I shouldn’t feel guilty for eating a diet full of junk.

I won’t apologize for trying to prevent cancer, heart disease, and diabetes with my family’s diet.

Essentially, the medical community is trying to tell me that because I take seriously the belief that food is medicine and reject their pill-pushing propaganda, I’m the one with the disorder.

That’s right, medical community.  I’m hoping you never have to see much of me.  If  I’m ever seriously ill, I’ll use your services in treating REAL diseases.  Until then, I’ll kindly keep to myself, thank you very much.

3. Placing the virtue of the food above the pleasure of eating it.

OK, I confess that I do this.  I don’t really like brussels sprouts, but I eat them.  Mom told me that veggies were good for me, and I believed her.  Guess it’s mom’s fault that I have orthorexia.  It’s always the mother!

4. Sacrificing relationships and once-enjoyed activities in order to eat the “right” foods.

Wait, I do this too.  I won’t go to certain places with friends because they only offer fried and cheese-laden bar food (I do live in the South, remember).

I don’t drink like I once did, either.  I sure enjoyed that.  Oh, wait, that’s because drinking several nights a week might be bad for my health.  Hmm.

Heaven forbid that I do go out with my friends who are having a pint and choose to abstain from the “food” and drink.  Then I spend the whole night hearing about what a party pooper I am so they can feel better about their own bad choices.

Who’s the crappy friend now?  As one of my favorite bloggers, Kristen, said recently, “Every bite of food is a chance to make my body and baby stronger and healthier… or not. I choose stronger and healthier”.

But here’s a question: why is it ok to avoid these things at certain times in life, like during pregnancy or while battling cancer, and not others?  Is it really so terrible that I’d rather avoid the bad stuff altogether?

When women are pregnant, they’re praised for eating well and being disciplined.   When people have cancer, their physicians often give dietary advice.  Why is it that pregnancy and major illness are acceptable times for healthy foods to take their rightful, visible places in our diets?

5. Gaining self-esteem and a sense of control from eating healthy foods.

For the love of Pete.  So where is it ok to garner self-esteem?  Is it ok to feel better about myself because I exercise?  If so, why not about healthy eating?  This keeps getting more and more absurd.

6. Looking down on others who don’t eat the same way.

I think this is a problem of perception.  Ask anyone who has experienced life change, they all want to share it with others. Don’t confuse zeal for trying to guilt another person.

True, there are people who will take offense when you decline their advice.  I get that.  However, most people are genuinely interested in helping you feel as good as they do.

So the next time I offer you a green smoothie instead of your Lean Cuisine, feel free to say “no”.  Just know that I do it because I genuinely care about your health and wellness, not because I feel superior.

If you hear that little whisper inside of you that says “there is another way”, I’d love it if you’d follow it down the rabbit hole. But careful, you might be labeled with a made-up psychological disorder, too.

Dunce photo from Gibbs Magazine

Frenemy photo from Elle

Former pro wrestler Dwayne Johnson currently stars in the movie The Tooth Fairy.  Yes, he plays a Tooth Fairy in the movie. Prior to the Tooth Fairy role, he starred in the movie Return to Witch Mountain. 

I thought he was great in Witch Mountain as a taxi cab driver who helps two teenage aliens save the world. Tooth Fairy seems a little hard for me to swallow. I haven’t seen it yet and the reviews are moderate.

Check out this video of Dwayne Johnson becoming an honorary player for the L.A. Kings hockey team. You will also see some footage from his movie The Tooth Fairy.

Before Johnson was a movie star he was known as The Rock in Wrestling World Entertainment. He holds second place for the most reigns as WWF/E Champion. He held the title seven times before he left the business in 2004. 

Wrestler to Movie Star

He has successfully crossed over from sports to film. According to his interview in Men’s Health, his childhood dream was to be an actor in Hollywood.

Keeping himself physically fit was a big part of that dream. So, I took a look in the latest issue of Muscle & Fitness magazine that features Johnson on the cover of the March issue.

In the magazine I read how Johnson remains an athlete. Though, he doesn’t obsess over working out and sticking to a diet. Johnson’s success in staying fit is to perform his workouts properly.

The magazine brags his workout with photos that clearly show his jaw dropping and mouth watering physic. It is very clear this man is doing it right. 

He is also the guest editor for the March issue where he emphasizes that hard work always pays off  I agree with Johnson. Hard work does pay off in any field.

Johnson’s workout starts off with a warm up with a pair of 40-pound dumbbells. He combines high repetitions with short rest periods and supersets.

His workouts are comparatively short about 45 minutes. He gets to the point and finishes the job. 

He gravitates to split body-part training. He works only one or two major muscle groups a day. 

An excellent routine that he considers a heavy workout is military press, back extension, leg press and preacher curl. 

Cheating is Okay

When I read that Johnson’s secret to dieting is cheating, I went ecstatic. I love to cheat too. It’s fun.  He feels cheating is essential to his diet.

His favorite cheat foods are donuts and pizza. I can agree with the pizza, but donuts are too raunchy for my taste. But don’t get Johnson wrong. I am sure he eats Ben & Jerry ice cream.

He has a well-rounded diet. He works at consuming 1 gram of protein for each pound of his bodyweight.  He eats a reasonable amount of carbs.

He takes advantage of protein shakes. He regularly eats beef, chicken breast and vegetables.  Supplements play an important part of his diet as well. 

Joint Formula

He includes multivitamins, ZMA, joint formula and glutamine. The fact that he takes joint formula and glutamine is interesting. I have been contemplating taking the same supplements for my knees.

Check out this video of Dwayne Johnson doing his thing — working out. Try not to get too excited girls.

So you think you’re hardcore, eh?  You might drink raw eggs. You might eat pounds of boiled chicken breast without salt when you’re leaning out.   Do you drink greens?

If not, you need to start right away!  Greens contain minerals such as iron, calcium, potassium, and magnesium.

They have vitamins, including vitamins K, C, E, and many of the B vitamins.

They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin.  They’re almost carb-free, so you can eat just about as many of them as you want.  And don’t even get me started on their fiber content.

Basic Smoothie

There are several ways to get this accomplished, and some of them taste pretty great.  If you’re just getting started, here’s my smoothie recipe:

Heather’s Basic Green Smoothie

1 apple, peach, or pear, sliced

1 orange cut into quarters

2 ripe bananas

3-4 large handfuls baby spinach

1 cup strawberries

1/2 c. blueberries

1 c. water/ice

2 scoops protein powder of your choice

Blend the water and spinach on high for 1 minute.  Add fruit and protein powder and blend until smooth.  This recipe make 5-6 cups, which should fill your basic blender.

A quart per day is sufficient for most people, though I often drink 6 cups myself and make a pint for each of the kids (they like the smoothies more than I do).

If you want to use frozen fruit and  you don’t have a superblender, I suggest you let it thaw for half an hour at room temperature, or move it from fridge to freezer the night before.

Lower Sugar Smoothie

You prefer a savory recipe?  Need to keep your sugars down?  No problem.  This smoothie nourishes you like no other, triples most people’s daily intake of veggies, and tastes pretty darn good too.  Think Bloody Mary.

2 leaves kale, stems removed

1 bunch basil or cilantro

2 large tomatoes

1 stalks celery

1 red bell pepper

1 medium avocado (1/2 if limiting fat, optional)

1 lime, juiced

1 cup water

dash hot sauce or cayenne pepper, optional

2 scoops plain protein powder (egg preferably)

Blend kale and water for 1 minute.  Add veggies and lime juice, blend on high 2-3 minutes.  Pour and enjoy.

Savory smoothies are nice for lunch.  Often I have a fruit green smoothie for breakfast, then a savory one with a handful of raw almonds for lunch and am plenty full until dinner time.

Now, lest you think I’m some sort of raw vegan nut, I’m actually not.  I just really prefer to consume my veggies in smoothie form.  They say that we assimilate about 40% of the nutrients in food when we chew, but around 90% from blended food.  Know why?  Because we don’t chew very well.

Easiest Smoothie Ever

Still not convinced?  Need something easy that takes literally one minute to make?   OK, I’ve got you covered.

1 banana

1 handful spinach

1 cup water/ice

1 scoop protein powder of your choice

Toss in blender, blend ’til smooth.  Pour into a glass, and enjoy instant refreshment.

It’ll look green, but taste like banana.  How’s that for cool?  I defy you to find something simpler!

The Quick and Dirty

So if you know you need more greens in your diet but can’t find the time to make a smoothie, I’ve got one last suggestion for you.  Vitamineral Green or another dehydrated greens powder.

Yes, it’s expensive, but you can’t get any faster than tossing a couple of teaspoons into your water or juice (or your regular protein smoothie).

Remember, greens are, calorie for calorie, one of the healthiest foods on the planet.  We talk about exotic “superfoods”, but greens are cheap, accessible, and tasty when you use them this way.

I’d call them pretty super, especially once you get to know what you like in a smoothie.

Getting Fancy

So you’ve tried my basic smoothie, then you experimented with it.  Now you’ve got your own everyday smoothie recipe.  Fantastic!

Are you ready to move up a nutritional level or two?  Start by varying your greens.  Kale, Swiss chard, and lettuces are great additions.  I like to rotate my greens for the most nutritional punch.

Feeling SUPER brave?  Go out to an empty field and pick some morning glory.  Or dandelion greens.  Or lambsquarter.  There are lots of edible weeds that just go to waste, but they’re amazing for your body, and free.

In the future we’ll talk about the benefits of different kinds of greens, but for now baby spinach is your best choice stateside.  This time of year you should see an abundance of greens.  One word of warning: collard, turnip and mustard greens are pretty bitter, so use them sparingly if at all!

Smoothie Tips

1. Getting bored?  Switch up your fruits.  In season, I like to use cantaloupe, watermelon, kiwi, 1/4 of a juiced lemon, pineapple, fresh figs, you name it.

Grapes are great if your smoothie tastes a little earthy one day.  Half a pomegranate makes me swoon.

2. Start small, 10 to 20% greens.  The ultimate goal will be to work up to 60% fruit and 40% greens.  Some of the most hardcore people I know (like Green Smoothie Girl) suggest the opposite, but that isn’t palatable for everyone.

I’d rather have a higher ratio of fruit to greens than use agave nectar or Stevia to sweeten them.  Do what tastes good, and gradually cut back until you’re where you want to be.

3.  Low on greens?  You can make green smoothie with cucumbers, celery, and herbs.  Parsley and cilantro are the most popular.

4. Spinach getting wilty?  Toss it in the freezer!  Going out of town and have some left?  Toss it in the freezer!  Most of the nutrients will remain intact, and wasting money isn’t cool.

5. Short on time in the morning?  Prepare bags with your fruit and greens in the evening and stick everything in the fridge overnight.  The frozen fruit will have time to thaw, the fresh fruit and greens will stay cool, and all you have to do is toss it in the blender and go.  Easy peasy!

6. If you don’t have a high-powered blender, work slowly and carefully.  You might consider saving your pennies to get one, because they’re really worth it in my opinion.

Yes, they’re expensive.  I got mine two years ago and paid about $400 for it, but I use it literally every day.  We make smoothie, nut butters, salad dressing, blended soup, “ice cream”, and more in ours.  You can actually grind grain in the BlendTec, too!

Leave me a comment and let me know how you like your smoothie creation!

Vitamineral Green photo by Sara Janssen

Massage is an important part of the training process for many purposeful athletes who want to achieve swift recovery after extensive training or competition. Massage also plays an important role in injury prevention due to overuse or overstraining the body and in the rehabilitation process after injury. 

Every athlete has experienced heighten muscle tension from training and competing. The usual signs of such side-effects are limited performance, reduce flexibility and increase risk of injury not to mention pain. Pain is the result of unbalanced muscles becoming inflamed because they were not handled properly over a long period of time, which can lead to discomfort in the neck, shoulders, arms back, pelvis, groin, knee and so forth.

Heightened muscle tension also places more stress on muscles and tendons; particularly where they attach themselves at various connections. As a result, an athlete can experience physiological and motivational problems with his training.  The immune and neurological system is damaged, which can be a huge setback for any athlete.  Missing a competition because of being ill or injured is no fun to say the least. 

But the flip side to all these problems is basic massage therapy where the door can be opened to a holistic approach to recovery. Many athletes claim the following benefits to massage techniques:

• Reduction of sensations of fatigue  
• More physically calm, mentally relaxed with better sleeping habits  
• Less muscle spasm and better muscle tone 
• Faster recovery, more agile and effective training
• Breaking down and massaging out adhesions or “muscle spurs” and reducing risk of injury 
• Increasing range of motion and fluid movement of the body
• Decrease in scar tissue after injury, which leads to more flexibility
• Identifying potential trouble spots before developing into symptoms. A trained massage therapist can easily detect soft tissue under stress, which is below the athlete’s awareness, and then can be corrected before problems actually surface while training or competing.

All you need is motivation, your own body weight to use as resistance, and a friend to spur you on, if you choose to. The hardest thing for someone who has not undertaken any exercise in a long time is the feeling of breathlessness. Exercise pushes the heart to pump round more blood and, in an unfit person, this will show as a side effect of fatigue and breathlessness. It is important to go slow and not push yourself too hard in the early stages. Exercise of any kind is always more beneficial than none.

Obviously, the heavier you weigh the harder it will be to perform bodyweight training such as press-ups, sit-ups, burpees, squat thrusts, jumping jacks, skipping, one-legged squats, dead lifts etc but this will cause your body to shed a lot of excess fat as well as build lean muscle tissue which increases the natural resting metabolism.

If you have a partner to work with, great, if you do not, place that funky CD in the machine and state in your mind that you are ready to make a change. You do not need to buy or use any items of equipment with body weight training because your body supplies the resistance. The heavier you are the more calories you will burn because your body has to perform the exercises against more weight. The pounds will start to fall off but you should aim to burn off around 7000 excess calories per week or 2lb of fat. This is only 1000 calories per day so with exercise and a calorie deficit, this can be easily done. The more exercise is done the more calories will be burnt. If more than two pounds is shown as weight loss on the scales, it will more than likely be water loss and will return when fluid is consumed.

As well as working your heart and burning fat, exercise will also change your total outlook on your diet. Exercise will curb cravings for junk food and, as you continue, you will start to make positive dietary changes.

So how does one start out training alone. Firstly, if you have never undertaken any exercise, consult your doctor for their advice. State that you will not be exerting yourself too much but you want to lose weight naturally through diet and exercise. I would advise that you keep your sessions to a minimum in the beginning, especially if you have never performed this type of exercise before, so aim to train for a minimum of ten minutes.

• Try to perform a minimum of five press-ups, (pull in abdominals, and keep back straight. If these are tough, get on your knees and perform the same number of press-ups)

• Ten sit-ups (without straining the neck and continue to look up at ceiling. You should feel a pull in your abdominal area. Try to perform them slowly to build that fat burning muscle.

• Aim for twenty seconds of squat thrusts or alternate squat thrusts (where either the left or right leg jumps out and the other leg jumps back in to train alternate muscles on either side).

• Burpees may be too tough for a beginner but I will explain exactly what you must do here. There are various varieties of burpees, some that include a press-up or others which are started in a press-up position but jump your legs in and then perform a high jump. That is one rep. Try to perform up to five and keep working at these fantastic body toning moves. This exercise works your arms, legs, buttocks, and abdominals, plus builds lean muscle tissue.

• Jumping jacks are a fantastic workout for the heart. Try to work up to thirty seconds but always listen to your body if the pain gets too much.

• One-legged squats are one of the best exercises to tone the buttock muscles. Very similar to a normal squat where the bottom is pushed back as far as possible, back is straight, and the thighs are parallel with the feet. One-legged squats are tough. If you need to hold onto something for support to get used to the kind of balance you require, use that help. Hold one leg in front of you or behind and squat down on one leg as far down as you can go so you are able to return up to the starting position without causing strain. Try to perform at least two on each leg.

• Dead lifts usually use weights but tins or bottles of water can be used. Stand tall and pick up the weight from the ground and pull it toward the hip area so you stand upright but lean back to lengthen your back in a deep stretch. Keep the back straight and bend the knees slightly. That is one rep. Try to perform up to ten dead lifts.

This may not seem like a lot of exercise, but to a novice some of these exercises will be tough. This will help to build your fitness and burn fat. In the next article, I will talk about how cardiovascular exercise is important for weight loss and in others I will talk about intermediate and advanced methods of training at home.

Many people may hit a plateau stage in weight training and need something to push them toward the next stage. A great method to help with this is short, sharp one-minute drill sessions in skipping, sprinting, high jumps, or other exercise of your choice. As long as it works the heart and pushes you to your limits in a short space of this, it will improve your fitness tremendously over a few sessions.

Both aerobic (skipping, running, cycling etc) and anaerobic exercise (plyometrics, weight training, bodyweight training) work well together and help to burn off excess fat in the body. In order for lean muscle tissue to be visible, the body fat percentage must be low. Weight training alone will not burn off fat. Cardiovascular exercise is also required to burn off excess fat. Anaerobic exercise is effective to build lean muscle tissue and give an increase in the basal metabolic rate (BMR) but aerobic will burn off fat and expose the lean, sexy body underneath.

A perfect intensive training plan would be to perform a set of your weight training exercises and then skip or perform squat thrusts for one minute to keep the heart rate high. This will torch calories and more than likely boost the metabolism for several hours afterward. Put together with aerobic exercise, which helps to burn fat for up to forty-eight hours, these short sharp minute drills will invigorate your body and work your heart and muscles to the max.

That last thing you want to do when you desire to build a stronger body is to reach a plateau stage where your fitness cannot improve or you struggle to push through the pain barrier. Short intensive one-minute aerobic sessions will get the blood pumping, strengthen the heart, and burn off stored fat.

Running and skipping are also weight-bearing exercises that strengthen the skeletal system and prevent age degenerative diseases like osteoporosis. What is also important when linking both aerobic and anaerobic exercise together is eating a protein rich diet with complex carbohydrates.

A perfect snack to have before hitting the gym would be wholemeal bread with peanut butter and sliced banana. The bread contains complex carbohydrates that fuel the muscles for energy, the peanut butter contains a useful amount of protein, which keeps the body fuller for longer and helps to repair the microscopic tears to the muscles when weight training is performed. Bananas are an instant energy food and are low on the glycaemic index. It fuels the muscles. Together, this quick snack gives sufficient energy to complete an intensive workout. Try to stick to foods low on the GI scale. Fibre rich products are wonderful foods that sustain energy and so too are fruits and vegetables.

One can manage stress to a certain degree. Some people do better than others. The key is to find relief naturally through massage therapy.  Because the nerves in the body are interconnected, a pressure point blocking a nerve in one area in the body can block the function of another part of the body. Through massages the blocked nerve can be relieved and the nerves function better and the body becomes healthier. 

For example, if a person has a pressure point in the upper back it can block a nerve going to the lungs. This is because the nerves branch out from one another. If, in this example, the nerves are blocked to the lungs, what kind of problems do you think this person can have? That’s right lung congestion, bronchitis, or even pneumonia or asthma.   

The basic idea, then, in massage therapy is to find the areas of pressure points and treat them to open up nerve pathways again.

Because of the anatomy of the body, it is easy to associate certain pressure points with different problems in the body.  For example, nerves that extend from the back area between the shoulder blades control the stomach. If there are pressure points between the shoulders that are blocking this nerve flow to the stomach, this could result in an upset stomach.

By treating these points with massage therapy, the nerve flow once again opens up and the stomach ache resolves. 

The person experiencing the stomachache may or may not have pain between the shoulders. But when these points are treated, it is often noticed that they are tender. The same goes for headaches, back pain and other conditions. Massage therapy is not a cure-all. It is simply a very effective technique that works more times than it doesn’t. It doesn’t take a rocket scientist to understand it, and almost anyone can apply it on themselves and others. 

The problem we are facing with our health care system is that there are too many rocket scientists out there. The ways some doctors view our bodies and mismanage them with unnecessary treatment are tainting our view and patience with the current medical profession.

Some studies report that 80 percent of all surgeries are unnecessary and that a large percentage of all emergency room admissions, up to 50 percent, are due to a reaction of a prescription drug. Perhaps, taking a view of an alternative or preventive way, like massage therapy, to treat the body naturally may make sense. 

Massage is not a substitute for the medical profession. It is just a rudimentary part of taking care of the body. The idea here is that if you apply massage therapy and other prudent healthy life activities, you will be in the category of health, not sickness.

One can cope with stress to a degree. Some people do better than others. Everyone has his or her own ‘stress threshold.’ If one stays inside this threshold the body functions normally But when the pressures of the world go beyond this point, the stress infiltrates (goes into) the body, and a person feels ‘stressed out.’ Most diseases in the body can be traced to stress or pressure, to one degree or another. 

Pressure Point Therapy could have been called ‘Stress’ Point Therapy or massage therapy. But it’s best for you to differentiate between stress (which most people consider mental) and pressure, which is a physical thing not a emotional thing. But does affect your emotions. This pressure actually exists and it is wreaking havoc with your body. A professional Massage Therapist should understand the concept of these pressure points and it’s therapy. 

Your body stores ‘stress’ in areas called Pressure Points. Pressure Points are small painful pockets of energy that are located on or along a nerve or nerve pathway in the body. Pressure Points will block the nerve energy from flowing through your body.

As you may know, nerves run the entire body. Your nerves control all functions in your body. The nerves run your heart, digestive system, muscles, immune system, senses such as sight, taste, hearing, etc. If a nerve is blocked by a Pressure Point, the messages that flow through the nerve also become stopped. For example, you have a nerve that is responsible for your digestive tract. If it is blocked by a Pressure Point, you may end up with indigestion, constipation or even diarrhea. Pressure Points blocking the nerves going into the head can result in headaches, neck pain or even vision disturbances. 

Most of the Pressure Points we are addressing are located within the muscles of your body. The nerves run directly through the muscles. This is especially true in your back. As you may know, your back contains the spinal column, which houses 80 percent of all the nerves in your body. 

When your body gets stressed out, your muscles tighten up. Many of you regularly feel this in your neck and shoulder areas. These tight muscles can put pressure on the nerves that run through the muscle. When this occurs, the nerve sends an “emergency” signal back to your brain, which, in turn, further tightens up the muscle. This pattern results in the small areas of extreme tightness that we call Pressure Points. 

A professional Massage Therapist should be able to work these pressure points, so you have a healthier body, stress free.

Chiropractic care deals with manipulating the back to help the nerves flow throughout the body. A patient experiences great relief when a chiropractor treats his back. Finding the chiropractor that works best for you plays a part in getting the most out of your chiropractic treatments.  

Decide what type of chiropractor technique you like best. Familiarity with chiropractic care helps you know which technique you like the most.  Some chiropractors use their hands to manipulate the spine, whereas others use an instrument. Some apply deeper, joint-popping adjustment and others apply low force adjusting. 

Ask your friends, family members, co-workers if they could recommend a chiropractor based on what technique you like best. 

Check with your primary care physician for recommendations. 

Try to get multiple recommendations for one particular chiropractor. Odds are in your favor that the chiropractor is trustworthy and helpful.

Call the chiropractor from your recommendations and set an appointment to meet the doctor. Most chiropractors offer free consultations.  

Prepare for the meeting by writing down a list of questions you want to know about the doctor. You can ask about his techniques or if he uses nutritional counseling, rehabilitation, strength training, massage therapy and bio physics. 

Go to the appointment and get a free consult. Get your questions answered and feel comfortable to ask more. Find out what treatment plan she recommends to handle your back problem.

If you do not understand the treatment program, make sure you ask questions. 

Find out if the chiropractor does everything in his capacity, within a few treatments as possible, to get you feeling better, and can he offer advice on applying exercise techniques (like bio physics) to prevent back problems in the future, working more toward a self-help approach outside the chiropractor clinic.

Bodybuilders and exercise enthusiasts experience great relief with chiropractic care. Locating a chiropractor that works best for you plays an important part in getting the most out of your chiropractic treatments.  So, take the time to find the right chiropractor for you.