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Double your protein to prevent muscle wasting

steak 353115 640Protein is quite controversial in the health world. Some people say the less protein and meat you eat the better for health. But avoiding protein and meat is not the answer either, especially for older adults. A new study from the University of Arkansas at Little Rock proves that nutritional balance in key to good health and body mass.
 
Limiting your protein intake and avoiding foods like red meat and eggs could accelerate a process of muscle wasting that’s commonly seen in older adults.
 
This condition is called sacropenia, defined as the loss of muscle tissue related to the natural aging process. Between the ages of 20 and 80, the average adult loses 20 to 30 percent of their total muscle mass.

Sacropenia is a concern because it can reduce capacity to do the most basic tasks of daily life. In much older adults in can increase the susceptibility towards falling and risk of fractures.
 
The current dietary recommendation for protein is .8 grams of protein for every kilogram of weight. For American readers, 1 kilogram equals 2.2 pounds. That means if you weigh 77 kilograms, or 169 pounds, you should be getting 62 grams of protein per day. This requirement can be met by eating a breakfast of yogurt, a peanut butter or turkey sandwich for lunch, a handful of nuts as a snack and a piece of salmon for dinner.
 
However, if you’re an older adult, the recommended grams of protein per kilogram rise to 1.2 grams. That means a 77 kilogram adult actually needs about 92 grams of protein. Aiming for 30 grams of protein per meal would hit that target.
 
However, many older adults experience a loss of appetite and can’t eat that much in one sitting. In that case, spreading caloric intake over several smaller meals would also work. Snacking on high protein snacks such as nuts or nut butters can also increase protein intake.
 
The Arkansas study, which looked 20 healthy adults between the ages of 52 and 70, compared the recommended level of protein (.8 grams per kilogram) with double that serving and found the double protein group did better in building muscle mass (also called protein synthesis).
 
This study found that the timing of the protein was not important, and what mattered most was total grams of intake per day. That means you can eat your daily protein all in one sitting, though it may be hard on digestion.
 
Experts agree that getting protein from food is better than getting it from supplements like protein powders. But if you need to use protein powder as a boost the best one is collagen, derived from grass-fed animals. Collagen dissolves easily in cold water and can be added to smoothies, teas and soups for a protein boost. The problem with most conventional protein powders is that they are packed with processed and unhealthy ingredients.
 
One of the best and cleanest protein sources are eggs. Eggs contain all the essential amino acids needed to build muscle. One egg contains 6 grams of high quality protein. It’s always best to choose eggs that are organic or better yet, pasture raised. Chicken, fish, red meat, beans and nuts also provide good sources of protein.
 
Some people are concerned about raising their cholesterol from increased meat and protein consumption. There are many modern studies that have disproven the original 40-year old study about saturated fat and cholesterol in foods causing heart disease and raising cholesterol. There is however a danger of gaining excess weight from increased calorie consumption. But there’s a great remedy for that. Exercise.
 
Not only does exercise help maintain a healthy weight but it also guards against age related muscle wasting. In fact, lack of exercise can actually exacerbate sacropenia. While all exercise is good, the best kind of exercise for gaining or maintaining muscle is weight or resistance training. And this type of exercise is effective for all ages.
 
The 21-Day Body Makeover emphasizes a diet that is rich in organic, free range and grass fed protein, as well as lots of fruits, veggies and nuts to satisfy nutrient requirements and keep your gut happy.
 
 
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Does Sugar Feed Cancer?

Sugar FruitIt’s no surprise that cancer rates are currently on the rise. Recent scientific research has linked sugar consumption to cancer growth. And sugar consumption is more prevalent than ever.
 
One hundred years ago, the average American ate 4 pounds of sugar per year. These days the average American consumes 40 times that much at 160 pounds a year.
 
How is this quantity possible? It’s because most processed foods are loaded with sugar to make them more palatable. Sugar, in the form of high fructose corn syrup, is put in products we would expect like soda, cereal and coffee drinks. But it is also put into foods we wouldn’t expect like peanut butter, marinara sauce and salad dressing. A small cup of flavored, sweetened yogurt can contain more sugar than a candy bar.
 
Multiple research studies on lab mice have found that sugar consumption contributes to cancer growth. Mice fed as much high fructose corn syrup as the average American eats (relative to size) developed a much higher rate of lung and breast cancer than mice fed a low sugar diet.
 
But just like sugar can feed cancer cells and fuel their growth, lack of sugar can starve tumors and greatly decrease their growth.
 
After their diagnosis, many cancer patients are told by doctors that what they eat will not influence their health condition. This is not true. 
 
Take the example of a man name Fred Hatfield. In 2012 he was diagnosed with aggressive cancer in his skeletal structure. He went to three different doctors for a second opinion and was told by all three that he only had 3 months to live.
 
Because he had nothing to lose, Fred did his own research and found out about the ketogenic diet. This low sugar, low starch diet is believed to slow down the growth of cancer cells. After going on the ketogenic diet, Fred’s cancer went into remission.
 
He is still here and enjoying life 4 years later. Of course, he and his wife had to change the way they eat, choosing to cook their food from scratch instead of eating processed convenience foods.
 
Another study on mice backs up the validity of Fred’s anecdotal example. In a Florida study, lab mice with cancer were fed a ketogenic diet and had a similar response as humans. Their cancer was slowed or eradicated and they lived much longer.
 
Ketogenic diets no only exclude processed sugar and other natural sweeteners like honey and maple syrup, they also exclude starchy carbohydrates, like bread and pasta, which quickly break down into sugar in the body. Starchy foods like sweet potatoes, most fruit and white potatoes are also avoided on the ketogenic diet. The diet consists mostly of non-starchy veggies, protein and fat.
 
The reason this diet works so well for cancer control is that healthy cells, which are also fueled by sugar, have the ability to metabolically adapt to burning fat for fuel. Healthy cells can adapt to burning ketones for fuel instead of sugar. Cancer cells don’t have the ability to adapt and only use sugar for fuel. Without sugar and starch to make them thrive, cancer cells starve.
 
Avoiding sugar and processed foods and cooking food from scratch are the best ways to prevent cancer or slow down cancer growth for those who have it. The ketogenic diet is additional healing support for advanced cancer cases.
 
There’s another major cause of cancer and that’s toxicity in the body that can’t be cleared because of sluggish detox channels. That’s why doing a comprehensive cleanse like the 21 Day Body Makeover is the best way to minimize incoming toxins, clear detox channels and toxins and calm inflammation in the body.
 
The 21 Day Body Makeover will also help get rid of those addictive sugar cravings by supporting the body’s blood sugar balance and resetting taste buds to crave foods that are more nutritious and less sweet.
 
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Health benefits of coconut oil

coconut 1501334 640Popular SSRI pharmaceuticals, like Paxil and Prozac, are not the only way to battle depression. While pharmaceutical anti depressants are rampantly prescribed, natural solutions can be just as effective without the nasty side effects.
 
A recent study in Malaysia looked at the effects of a diet high in virgin coconut oil and it’s effects on mental health. This study is the first of it’s kind, looking at the effects of coconut oil on mice with stress-induced injuries. Coconut oil was particularly evaluated for it’s anti stress and anti oxidant effects.
 
The researchers performed stress tests on several groups of mice, using coconut oil versus the psychiatrically prescribed drug Diazepam. The study results suggested that high quality virgin coconut oil rivals the effects of Diazepam on stressed out mice.
 
The reason coconut oil is so effective at battling stress is the high antioxidant content mixed with saturated fats and medium chain fatty acids, which are good for the brain. Higher quality oil has more of these benefits than highly processed coconut oil.
 
While pharmaceutical anti depressants work by increasing the neurotransmitter serotonin, coconut oil works through different pathways by supporting the brain with fatty nutrients that tame inflammation. Other studies have shown coconut oil to be effective at preventing Alzheimer’s.
 
Coconut oil has added benefits to its effect on anxiety and depression. It also increases energy production.
 
One of the more interesting tests in the study was done after a forced swim test for the mice. The stressed mice that were not treated with coconut oil had longer immobility times after swimming than mice that were given oil. Medium chain fatty acids are thought to be responsible for increasing the production of heat and energy in the body.
 
Coconut oil really seems to outperform Diazepam in the area of oxidation and the elimination of free radicals. Stress is known to increase oxidation and create free radicals, which leads to neuron damage and death. Antioxidants, on the other hand, do the opposite in helping prevent neuron damage. These antioxidants help decrease inflammation. Most likely attributed to the polyphenols and medium chain fatty acids in the virgin coconut oil.
 
So what’s the difference between virgin and regular coconut oil? Virgin coconut oil is made from the first pressing of fresh, raw coconut without the addition of chemicals. It is derived through a "wet-milling" process, were the oil is extracted from fresh coconut meal without drying first. The coconut milk is first expressed by pressing it out of the wet coconut meat. The oil is then further separated from the water.
 
Psychiatrist Kelly Brogan suggests that the efficacy of SSRIs and anti-anxiety pharmaceuticals work mostly due to their placebo effect and may only have 10 percent efficacy chemically. The mind is extremely powerful, and the expectation of relief of symptoms may be responsible for the efficacy of pharmaceutical treatments. She also points out that there have been no medical studies in humans to validate the theory that low serotonin causes depression.
 
In Dr. Brogan’s opinion, it’s inflammation in the brain that’s responsible for depression symptoms. The likely causes of brain inflammation are excessive sugary food and drinks, food intolerances (gluten, dairy, corn or soy) or conditions like autoimmunity.
 
Before going on antidepressants, Dr. Brogan suggests a 30-day dietary overhaul that mirrors the food list of the 21-Day Body Makeover. She suggests giving up processed sugar, corn, soy, grains/gluten, dairy and legumes. And if that doesn’t help, taking out eggs, nightshades and nuts.
 
Dr. Brogan also suggests using coconut oil to combat inflammation by introducing 1 to 2 tablespoons to start with. Virgin coconut oil can provide fuel to an inflamed brain. When sugar is out of balance the brain is starved for nutrients to make energy. Coconut oil provides quick, easy to digest fuel. Read more about Dr. Brogan’s findings here: http://kellybroganmd.com/confessions-of-a-renegade-psychiatrist/
 

The 21-Day Body Makeover includes many anti inflammatory herbs in its supplements such as green tea and turmeric. Customers can also find our recommendations on how to use coconut oil in cleanse instructions.
 
 
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How long can you keep Turkey day left-overs?

smoked turkey 1071528 640Thanksgiving kicks off the season of gathering, celebrating and feasting. And no matter how much you eat, there always seem to be leftovers to store or take home.
 
During this time, it’s good to know the rules of food storage and leftovers. There are different rules for storing fresh food versus prepared food.
 
For example, raw chicken will only last 1 or 2 days in the fridge, while raw red meat, like steak, will last 3 to 4 days. These rules apply to fresh meat, wrapped in butcher’s paper. When you purchase raw meat sealed in airtight plastic packaging, it will last until the “best by” date on the package. Raw meat can also be preserved through freezing and will last 6 months in the freezer.
 
Fresh herbs can last for 4 to 7 days when wrapped in a damp paper towel. And mushrooms and lettuce will last for 4 to 5 days in the fridge.
 
Eggs can last up to a month in the refrigerator, but don’t put them next to anything with a strong smell because eggs absorb odors.
 
Potatoes are also long lasting. If kept in a cool, dark and dry place they’ll last for up to 2 weeks. However, if you leave potatoes out in bright light or direct sunlight as it will raise their alkaloid levels and turn them a shade of light green. Slightly green potatoes are not harmful if eaten in small amounts, but very green potatoes can taste bitter or cause digestive issues, so it’s best to toss.
 
Prepared foods need to be stored in airtight containers in the fridge to preserve freshness. You should not keep leftovers longer than 5 days.
 
There are 3 reasons why leftovers are not good after a few days.
 
Prepared foods are a breeding ground for bacteria. The older they are, the more bacteria will grow. If not in an airtight container they can cross contaminate other food in the fridge, making them spoil faster.
 
Prepared foods also lose nutrients when cooked on high heat and lose even more nutrients as they sit in the fridge.
 
Lastly some people can be sensitive to eating leftovers, particularly those who have yeast/candida overgrowth, mold allergies or issues with histamine intolerance. Sensitive individuals shouldn’t eat leftovers older than 24 hours. In this case, it’s best to freeze leftovers in single serving containers to heat up later.
 
Your body’s immune system produces histamine to respond to threats, but some people are deficient in a natural enzyme called DAO (diamine oxidase), which breaks down the histamine. If histamine isn’t processed it overloads the body and causes symptoms like fatigue, congestion, headaches, itchiness, insomnia or inflammation.
 
Leftovers are high in histamine and should be frozen or eaten within 24 hours. Because mold grows on leftovers, they are not a good idea for people with yeast or mold issues. Most people can tolerate leftovers in the first few days with no problems.
 
Don’t toss those turkey bones to make your leftovers go further. Use them to make nutrient dense bone broth. Just fill a slow cooker or a 4 quart pot with water, add two tablespoons of apple cider vinegar and cook on very low heat for 24 hours. Let cool and transfer to a glass container in the fridge. Broth will last 5 days in the fridge. If a layer of fat forms on top of the broth, it creates an airtight seal allowing the broth to last longer than 5 days. Once the fat layer is broken consume the broth within 5 days.
 
The key to eating leftovers quickly is variety. Instead of the same old sandwich, throw leftovers into a soup or salad or add eggs to make a leftovers scramble.
 
If you feel bloated from all that eating and can’t stand the thought of leftovers, it might be time for a cleanse. The 21-Day Body Makeover will support and detox your body so you don’t gain those typical few pounds this holiday season. And you’ll be done cleansing in time for Christmas. The 21-Day Body Makeover can help break sugar addictions, while nourishing your body with real food. You won’t be hungry but will feel light and satiated. 
 
What a great way to start the New Year.
 
 
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Break the cycle of sugar addiction

cake pops 693645 640We know that sugar is bad for us, but it’s also pretty hard to resist. Sugar can give us cavities, grow our waistline, and contribute to anxiety and depression, but it’s addictive nature often foils our efforts to quit it.
 
Now there’s even more compelling evidence that sugar can wreak serious health havoc.
 
Scientists from the University College London are using cancer’s love for sugar to propel their new cancer detection research. They are using magnetic resonance imaging (also known as an MRI) to locate cells in the body that feed off sugar the most.
 
The study, which was published in Nature Medicine, uses glucose with an added dye to activate and distinguish cancer cells from normal cells. The MRI scanner is set up to look for tumor cells that are brightly lit up by the glucose dye.
 
We are not alone in our love for sugar. Cancer cells are also huge sugar consumers. Cancerous tumor cells consume more glucose than normal tissue. And this fact has been driving a new area of cancer research and detection.
 
Because tumors attract sugar to their cells, they also light up with the highest concentration of dye from the injected glucose solution.
 
The reason cancer cells need to consume more sugar than regular cells is because their metabolism is much higher. Sugar provides the extra energy needed to grow and flourish. So sugar is basically cancer food.
 
This promising new detection technique is called “glucose chemical exchange saturation transfer” (glucoCEST). It uses radio waves to magnetically label glucose in the body, which can be detected with regular MRI technology.
 
In the future, cancer detection may rely on measuring which cells feed off sugar the most. The use of sugar to detect tumors is much safer and cheaper than current methods that rely on injecting radioactive material.
 
The current MRI screenings for cancer involve injecting a radioactive agent into the body to light up tumors. For obvious reasons, this method is potentially more harmful to a patient than injecting table sugar. Radioactive substances may encourage cancer growth in some people.
 
The glucoCEST method only injects the amount of sugar found in half of a standard-sized chocolate bar. That’s enough to identify a tumor. This research makes it hard to argue that sugar is harmless for your body.
 
Other research shows that excess insulin can also stimulate cancer growth. Insulin is a hormone made by the pancreas to help regulate sugar levels in the bloodstream and escort sugar molecules into cells that need energy.
 
Processed, sugary foods are known to spike insulin levels, which in turn can feed cancerous tumors.
 
“What we’re beginning to learn is that insulin can cause adverse effects in various tissues, and a particular concern is cancer,” says Dr. Lewis Cantley, head of the Beth Israel Deaconess Medical Center at Harvard University.
 
Dr. Robert H. Lustig, M.D., a Professor of Pediatric Endocrinology at the University of California, San Francisco, is a huge advocate for cutting out sugar to improve health. He believes that many common health issues and illness are either caused by or made worse by the consumption of sugar and fructose.
 
If you’re concerned about your sugar consumption, or feel like your sugar addiction has a hold on you, don’t worry, there’s something you can do about it.
 
The more sugar you eat the more you crave. Cutting out sugar will actually help decrease your sugar cravings in the long run.
 
The 21 Day Full Body Makeover is a cleanse that can and often does help end all sugar cravings. After 3 weeks your relationship with sugar will be transformed. Cleaning out the body of old sugar residue and eating nutritious, filling food packed with protein, fat and fiber will keep your blood sugar stable so you don’t crave sugar when your blood sugar levels drop.
 
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