Speed Recovery with EMS

360PT Product Review

GO TO MARCPRO.COM & USE THE FOLLOWING DISCOUNT CODE AT CHECK OUT  TO GET A 5% DISCOUNT:    YTBMARCPRO

The Marco Pro is Medical Grade & FDA approved

One of the main limiting factors of staying fit with aging is we just don't recover as fast .....so we start to accumulate injuries over time . So anything we can do to speed recovery is essential to keeping up with our Fitness routines.

So I'm all about anything I find to help me and my clients speed recovery and the Marc Pro is a very cool passive way of doing it meaning yo can speed recovery by just attaching the electrodes while your on a long drive , Sleeping or watching TV, but  be careful with the driving I had some tennis elbow going and had it on an elbow while driving and my arm was twitching probably not a smart idea....

I have the standard model now which is mostly for speeding recovery not knowing how much my clients and I would like it , now in hind site I wish I had gotten the Marco Pro plus . The Marc Pro plus has the same recovery capabilities but also has the added benefit of having a pain relief setting. I'll probably get the upgraded model at some point it would be great to have for myself and clients for acute pain.

though with that said the standard Marc Pro does make you feel better after about a 20 min session though like I said it's technically not billed as a paid relief device it's for speeding recovery a  20 min session is usually whats recommended but I have put it on a lower setting and fell asleep at night and had in on for hours at a time.

Some other modalities I recommend for speeding recovery:

  • Better Sleep
  • Ice bath or Cryotherapy
  • Sauna
  • Stretching
  • Foam roll
  • Optimal Nutrition ( low inflammation diet)
  • Anti inflammatory Supplements like Curcummin, Fish Oil and other anti oxidants.

The Marco Pro is Medical Grade & FDA approved
 

HOW MARC PRO MARC PRO PLUS WILL HELP YOU

RECOVER FASTER...

  • Reduce muscle fatigue or soreness
  • Get back to training or playing sooner
  • Train or play more often
  • Less likely to quit or postpone exercise programs

RECOVER FULLY
Without Yesterday’s Fatigue You Will…

  • Maintain proper biomechanics
  • Perform better
  • Lessen the likelihood of injury

MAXIMIZE TRAINING RESULTS
During resistance exercise you break muscles down; the strengthening and improvement happens afterwards during the recovery/remodeling process.

  • If you improve the recovery process you get more gains from the resistance training that you are already doing

HELP PREVENT INJURY
From pro athletes, to recreational athletes, to urban athletes (computer work, etc) over-use causes the majority of injuries

  • Over-used is really the same as under-recovered
  • If you can’t or don’t want to do less then you need to recover more to help prevent over-use injury

IMPROVED CONDITIONING AND PERFORMANCE
Using Marc Pro regularly will condition muscles by improving the capacity of your vascular system; without any drugs or side effects…

  • More vessels means your body can deliver more oxygenated blood; therefore, muscles can do more, last longer, and perform better
  • Targeting specific areas or weak links is extremely easy with Marc Pro
  • Conditioning sessions when exercise is not possible (downtime) can help prevent regression
  • Conditioning makes it easier to begin or complete exercise programs or other desired activities

What are Doctors saying

Marc Pro for Golf

Marc Pro for Tennis

Marc Pro for CrossFit


I contacted Marc Pro directly and have negotiated a deal with them they will give any of our followers or members a 5% discount off the total price just use the following.

Marc Pro will even finance your device themselves ( no credit check ) for 1 year . Your monthly payment will be about half what PT visit would cost .

GO TO WWW.MARCPRO.COM USE THE FOLLOWING DISCOUNT CODE AT CHECK OUT  TO GET A 5% DISCOUNT:      YTBMARCPRO

The Cholesterol Myth

The Cholesterol Myth That Could Be Harming Your Health

By Dr. Joseph Mercola

Dr Mercola

 

Cholesterol could easily be described as the smoking gun of the last two decades.

It’s been responsible for demonizing entire categories of foods (like eggs and saturated fats) and blamed for just about every case of heart disease in the last 20 years.

Yet when I first opened my medical practice in the mid 80s, cholesterol, and the fear that yours was too high was rarely talked about.

Somewhere along the way however, cholesterol became a household word — something that you must keep as low as possible, or suffer the consequences.

You are probably aware that there are many myths that portray fat and cholesterol as one of the worst foods you can consume. Please understand that these myths are actually harming your health. 

Not only is cholesterol most likely not going to destroy your health (as you have been led to believe), but it is also not the cause of heart disease. And for those of you taking cholesterol-lowering drugs, the information that follows could not have been given to you fast enough. But before I delve into this life-changing information, let’s get some basics down first.

What is Cholesterol, and Why Do You Need It?

That’s right, you do need cholesterol. 

This soft, waxy substance is found not only in your bloodstream, but also in every cell in your body, where it helps to produce cell membranes, hormones, vitamin D and bile acids that help you to digest fat. Cholesterol also helps in the formation of your memories and is vital for neurological function.

Your liver makes about 75 percent of your body’s cholesterol ,[i] and according to conventional medicine, there are two types:

High-density lipoprotein, or HDL: This is the “good” cholesterol that helps to keep cholesterol away from your arteries and remove any excess from arterial plaque, which may help to prevent heart disease. 

Low-density lipoprotein, or LDL: This “bad” cholesterol circulates in your blood and, according to conventional thinking, may build up in your arteries, forming plaque that makes your arteries narrow and less flexible (a condition called atherosclerosis). If a clot forms in one of these narrowed arteries leading to your heart or brain, a heart attack or stroke may result. 

Also making up your total cholesterol count are:

— Triglycerides: Elevated levels of this dangerous fat have been linked to heart disease and diabetes. Triglyceride levels are known to rise from eating too many grains and sugars, being physically inactive, smoking cigarettes, drinking alcohol excessively and being overweight or obese. 

— Lipoprotein (a), or Lp(a): Lp(a) is a substance that is made up of an LDL “bad cholesterol” part plus a protein (apoprotein a). Elevated Lp(a) levels are a very strong risk factor for heart disease. This has been well established, yet very few physicians check for it in their patients. 

Understand this: 

Your Total Cholesterol Level is NOT a Great Indicator of Your Heart Disease Risk

Health officials in the United States urge everyone over the age of 20 to have their cholesterol tested once every five years. Part of this test is your total cholesterol, or the sum of your blood’s cholesterol content, including HDL, LDLs and VLDLs.

The American Heart Association recommends that your total cholesterol is less than 200 mg/dL, but what they do not tell you is that total cholesterol level is just about worthless in determining your risk for heart disease, unless it is above 330. 

In addition, the AHA updated their guidelines in 2004, lowering the recommended level of LDL cholesterol from 130 to LDL to less than 100, or even less than 70 for patients at very high risk. 

In order to achieve these outrageous and dangerously low targets, you typically need to take multiple cholesterol-lowering drugs. So the guidelines instantly increased the market for these dangerous drugs. Now, with testing children’s cholesterol levels, they’re increasing their market even more. 

I have seen a number of people with total cholesterol levels over 250 who actually were at low heart disease risk due to their HDL levels. Conversely, I have seen even more who had cholesterol levels under 200 that were at a very high risk of heart disease based on the following additional tests:

— HDL/Cholesterol ratio 

— Triglyceride/HDL ratios 

HDL percentage is a very potent heart disease risk factor. Just divide your HDL level by your cholesterol. That percentage should ideally be above 24 percent. 

You can also do the same thing with your triglycerides and HDL ratio. That percentage should be below 2.

Keep in mind, however, that these are still simply guidelines, and there’s a lot more that goes into your risk of heart disease than any one of these numbers. In fact, it was only after word got out that total cholesterol is a poor predictor of heart disease that HDL and LDL cholesterol were brought into the picture. 

They give you a closer idea of what’s going on, but they still do not show you everything. 

Cholesterol is Neither “Good” Nor “Bad” 

Now that we’ve defined good and bad cholesterol, it has to be said that there is actually only one type of cholesterol. Ron Rosedale, MD, who is widely considered to be one of the leading anti-aging doctor in the United States, does an excellent job of explaining this concept :[ii] 

“Notice please that LDL and HDL are lipoproteins — fats combined with proteins. There is only one cholesterol. There is no such thing as “good” or “bad” cholesterol. 

Cholesterol is just cholesterol. 

It combines with other fats and proteins to be carried through the bloodstream, since fat and our watery blood do not mix very well. 

Fatty substances therefore must be shuttled to and from our tissues and cells using proteins. LDL and HDL are forms of proteins and are far from being just cholesterol. 

In fact we now know there are many types of these fat and protein particles. LDL particles come in many sizes and large LDL particles are not a problem. Only the so-called small dense LDL particles can potentially be a problem, because they can squeeze through the lining of the arteries and if they oxidize, otherwise known as turning rancid, they can cause damage and inflammation. 

Thus, you might say that there is “good LDL” and “bad LDL.” 

Also, some HDL particles are better than others. Knowing just your total cholesterol tells you very little. Even knowing your LDL and HDL levels will not tell you very much.” 

Cholesterol is Your Friend, Not Your Enemy

Before we continue, I really would like you to get your mind around this concept. 

In the United States, the idea that cholesterol is evil is very much engrained in most people’s minds. But this is a very harmful myth that needs to be put to rest right now.

“First and foremost,” Dr. Rosedale points out, “cholesterol is a vital component of every cell membrane on Earth. In other words, there is no life on Earth that can live without cholesterol. 

That will automatically tell you that, in and of itself, it cannot be evil. In fact, it is one of our best friends. 

We would not be here without it. No wonder lowering cholesterol too much increases one’s risk of dying. Cholesterol is also a precursor to all of the steroid hormones. You cannot make estrogen, testosterone, cortisone and a host of other vital hormones without cholesterol.” 

Vitamin D and Your Cholesterol

You probably are aware of the incredible influence of vitamin D on your health. If you aren’t, or need a refresher, you can visit my vitamin D page

What most people do not realize is that the best way to obtain your vitamin D is from safe exposure to sun on your skin. The UVB rays in sunlight interact with the cholesterol on your skin and convert it to vitamin D.

Bottom line?

If your cholesterol level is too low you will not be able to use the sun to generate sufficient levels of vitamin D. 

Additionally, it provides some intuitive feedback that if cholesterol were so dangerous, why would your body use it as precursor for vitamin D and virtually all of the steroid hormones in your body?

Other “evidence” that cholesterol is good for you? 

Consider the role of “good” HDL cholesterol. Essentially, HDL takes cholesterol from your body’s tissues and arteries, and brings it back to your liver, where most of your cholesterol is produced. If the purpose of this was to eliminate cholesterol from your body, it would make sense that the cholesterol would be shuttled back to your kidneys or intestines so your body could remove it.

Instead, it goes back to your liver. Why? 

Because your liver is going to reuse it.

“It is taking it back to your liver so that your liver can recycle it; put it back into other particles to be taken to tissues and cells that need it,” Dr. Rosedale explains. “Your body is trying to make and conserve the cholesterol for the precise reason that it is so important, indeed vital, for health.” 

Cholesterol and Inflammation - What’s the Connection?

Inflammation has become a bit of a buzzword in the medical field because it has been linked to so many different diseases. And one of those diseases is heart disease ... the same heart disease that cholesterol is often blamed for. 

What am I getting at?

Well, first consider the role of inflammation in your body. In many respects, it’s a good thing as it’s your body’s natural response to invaders it perceives as threats. If you get a cut for instance, the process of inflammation is what allows you to heal. 

Specifically during inflammation:

— Your blood vessels constrict to keep you from bleeding to death 

— Your blood becomes thicker so it can clot 

— Your immune system sends cells and chemicals to fight viruses, bacteria and other “bad guys” that could infect the area 

— Cells multiply to repair the damage 

Ultimately, the cut is healed and a protective scar may form over the area.

If your arteries are damaged, a very similar process occurs inside of your body, except that a “scar” in your artery is known as plaque.

This plaque, along with the thickening of your blood and constricting of your blood vessels that normally occur during the inflammatory process, can indeed increase your risk of high blood pressure and heart attacks.

Notice that cholesterol has yet to even enter the picture.

Cholesterol comes in because, in order to replace your damaged cells, it is necessary. 

Remember that no cell can form without it. 

So if you have damaged cells that need to be replaced, your liver will be notified to make more cholesterol and release it into your bloodstream. This is a deliberate process that takes place in order for your body to produce new, healthy cells.

It’s also possible, and quite common, for damage to occur in your body on a regular basis. In this case, you will be in a dangerous state of chronic inflammation.

The test usually used to determine if you have chronic inflammation is a C-reactive protein (CRP) blood test. CRP level is used as a marker of inflammation in your arteries. 

Generally speaking:

— A CRP level under 1 milligrams per liter of blood means you have a low risk for cardiovascular disease 

— 1 to 3 milligrams means your risk is intermediate 

— More than 3 milligrams is high risk 

Even conventional medicine is warming up to the idea that chronic inflammation can trigger heart attacks. But they stop short of seeing the big picture.

In the eyes of conventional medicine, when they see increased cholesterol circulating in your bloodstream, they conclude that it — not the underlying damage to your arteries — is the cause of heart attacks.

Which brings me to my next point. 

The Insanity of Lowering Cholesterol

Sally Fallon, the president of the Weston A. Price Foundation, and Mary Enig, Ph.D, an expert in lipid biochemistry, have gone so far as to call high cholesterol “an invented disease, a ‘problem’ that emerged when health professionals learned how to measure cholesterol levels in the blood.”[iii] 

And this explanation is spot on. 

If you have increased levels of cholesterol, it is at least in part because of increased inflammation in your body. The cholesterol is there to do a job: help your body to heal and repair.

Conventional medicine misses the boat entirely when they dangerously recommend that lowering cholesterol with drugs is the way to reduce your risk of heart attacks, because what is actually needed is to address whatever is causing your body damage — and leading to increased inflammation and then increased cholesterol. 

As Dr. Rosedale so rightly points out:

“If excessive damage is occurring such that it is necessary to distribute extra cholesterol through the bloodstream, it would not seem very wise to merely lower the cholesterol and forget about why it is there in the first place. 

It would seem much smarter to reduce the extra need for the cholesterol — the excessive damage that is occurring, the reason for the chronic inflammation.” 

I’ll discuss how to do this later in the report, but first let’s take a look at the dangers of low cholesterol — and how it came to be that cholesterol levels needed to be so low in the first place.

If Your Cholesterol is Too Low ... 

All kinds of nasty things can happen to your body. Remember, every single one of your cells needs cholesterol to thrive — including those in your brain. Perhaps this is why low cholesterol wreaks havoc on your psyche.

One large study conducted by Dutch researchers found that men with chronically low cholesterol levels showed a consistently higher risk of having depressive symptoms.[iv] 

This may be because cholesterol affects the metabolism of serotonin, a substance involved in the regulation of your mood. On a similar note, Canadian researchers found that those in the lowest quarter of total cholesterol concentration had more than six times the risk of committing suicide as did those in the highest quarter. [v] 

Dozens of studies also support a connection between low or lowered cholesterol levels and violent behavior, through this same pathway: lowered cholesterol levels may lead to lowered brain serotonin activity, which may, in turn, lead to increased violence and aggression. [vi] 

And one meta-analysis of over 41,000 patient records found that people who take statin drugs to lower their cholesterol as much as possible may have a higher risk of cancer, [vii] while other studies have linked low cholesterol to Parkinson’s disease.

What cholesterol level is too low? Brace yourself.

Probably any level much under 150 — an optimum would be more like 200. 

Now I know what you are thinking: “But my doctor tells me my cholesterol needs to be under 200 to be healthy.” Well let me enlighten you about how these cholesterol recommendations came to be. And I warn you, it is not a pretty story.

This is a significant issue. I have seen large numbers of people who have their cholesterol lowered below 150, and there is little question in my mind that it is causing far more harm than any benefit they are receiving by lowering their cholesterol this low.

Who Decided What Cholesterol Levels are Healthy or Harmful?

In 2004, the U.S. government’s National Cholesterol Education Program panel advised those at risk for heart disease to attempt to reduce their LDL cholesterol to specific, very low, levels.

Before 2004, a 130-milligram LDL cholesterol level was considered healthy. The updated guidelines, however, recommended levels of less than 100, or even less than 70 for patients at very high risk. 

Keep in mind that these extremely low targets often require multiple cholesterol-lowering drugs to achieve.

Fortunately, in 2006 a review in the Annals of Internal Medicine [viii] found that there is insufficient evidence to support the target numbers outlined by the panel. The authors of the review were unable to find research providing evidence that achieving a specific LDL target level was important in and of itself, and found that the studies attempting to do so suffered from major flaws.

Several of the scientists who helped develop the guidelines even admitted that the scientific evidence supporting the less-than-70 recommendation was not very strong.

So how did these excessively low cholesterol guidelines come about?

Eight of the nine doctors on the panel that developed the new cholesterol guidelines had been making money from the drug companies that manufacture statin cholesterol-lowering drugs.[ix] 

The same drugs that the new guidelines suddenly created a huge new market for in the United States.

Coincidence? I think not.

Now, despite the finding that there is absolutely NO evidence to show that lowering your LDL cholesterol to 100 or below is good for you, what do you think the American Heart Association STILL recommends?

Lowering your LDL cholesterol levels to less than 100. [x] 

And to make matters worse, the standard recommendation to get to that level almost always includes one or more cholesterol-lowering drugs.

The Dangers of Cholesterol-Lowering Medications

If you are concerned about your cholesterol levels, taking a drug should be your absolute last resort. And when I say last resort, I’m saying the odds are very high, greater than 100 to 1, that you don’t need drugs to lower your cholesterol.

To put it another way, among the more than 20,000 patients who have come to my clinic, only four or five of them truly needed these drugs, as they had genetic challenges of familial hypercholesterolemia that required it..

Contrast this to what is going on in the general population. According to data from Medco Health Solutions Inc., more than half of insured Americans are taking drugs for chronic health conditions. And cholesterol-lowering medications are the second most common variety among this group, with nearly 15 percent of chronic medication users taking them (high blood pressure medications — another vastly over-prescribed category — were first). [xi] 

Disturbingly, as written in BusinessWeek early in 2008, “Some researchers have even suggested — half-jokingly — that the medications should be put in the water supply.” [xii] 

Count yourself lucky that you probably do NOT need to take cholesterol-lowering medications, because these are some nasty little pills.

Statin drugs work by inhibiting an enzyme in your liver that’s needed to manufacture cholesterol. What is so concerning about this is that when you go tinkering around with the delicate workings of the human body, you risk throwing everything off kilter. 

Case in point, “statin drugs inhibit not just the production of cholesterol, but a whole family of intermediary substances, many if not all of which have important biochemical functions in their own right,” say Enig and Fallon.3

For starters, statin drugs deplete your body of Coenzyme Q10 (CoQ10), which is beneficial to heart health and muscle function. Because doctors rarely inform people of this risk and advise them to take a CoQ10 supplement, this depletion leads to fatigue, muscle weakness, soreness, and eventually heart failure.

Muscle pain and weakness, a condition called rhabdomyolysis, is actually the most common side effect of statin drugs, which is thought to occur because statins activate the atrogin-1 gene, which plays a key role in muscle atrophy. [xiii] 

By the way, muscle pain and weakness may be an indication that your body tissues are actually breaking down — a condition that can cause kidney damage.

Statin drugs have also been linked to: 

— An increased risk of polyneuropathy (nerve damage that causes pain in the hands and feet and trouble walking) 

— Dizziness 

— Cognitive impairment, including memory loss [xiv] 

— A potential increased risk of cancer [xv] 

— Decreased function of the immune system[xvi] 

— Depression 

— Liver problems, including a potential increase in liver enzymes (so people taking statins must be regularly monitored for normal liver function) 

And recently a possible association was found between statins and an increased risk of Lou Gehrig’s disease. [xvii] 

Other cholesterol-lowering drugs besides statins also have side effects, most notably muscle pain and weakness.

IMPORTANT NOTE

If, for whatever reason, you or someone you know or love does not believe the information in this report and chooses to stay on statin drugs, then please make sure they at least take one to two Ubiquinols per day. 

This will help prevent all the side effects mentioned above.

Ubiquinol is the reduced version of Coenzyme Q-10 and is far more effective if you are over 35-40 years old. It is the form of the supplement that actually works, and if you take CoQ-10 and your body can’t reduce it to uniquinol you are just fooling yourself and wasting your money. 

Are Cholesterol Drugs Even Effective?

With all of these risks, the drugs had better be effective, right? Well, even this is questionable. At least, it depends on how you look at it. 

Most cholesterol lowering drugs can effectively lower your cholesterol numbers, but are they actually making you any healthier, and do they help prevent heart disease?

Have you ever heard of the statistic known as NNT, or number needed to treat? 

I didn’t think so. In fact, most doctors haven’t either. And herein lies the problem.

NNT answers the question: How many people have to take a particular drug to avoid one incidence of a medical issue (such as a heart attack)? 

For example, if a drug had an NNT of 50 for heart attacks, then 50 people have to take the drug in order to prevent one heart attack.

Easy enough, right?

Well, drug companies would rather that you not focus on NNT, because when you do, you get an entirely different picture of their “miracle” drugs. Take, for instance, Pfizer’s Lipitor, which is the most prescribed cholesterol medication in the world and has been prescribed to more than 26 million Americans. [xviii] 

According to Lipitor’s own Web site, Lipitor is clinically proven to lower bad cholesterol 39-60 percent, depending on the dose. Sounds fairly effective, right?

Well, BusinessWeek actually did an excellent story on this very topic earlier this year, [xix]and they found the REAL numbers right on Pfizer’s own newspaper ad for Lipitor.

Upon first glance, the ad boasts that Lipitor reduces heart attacks by 36 percent. But there is an asterisk. And when you follow the asterisk, you find the following in much smaller type:

“That means in a large clinical study, 3% of patients taking a sugar pill or placebo had a heart attack compared to 2% of patients taking Lipitor.” 

What this means is that for every 100 people who took the drug over 3.3 years, three people on placebos, and two people on Lipitor, had heart attacks. That means that taking Lipitor resulted in just one fewer heart attack per 100 people.

The NNT, in this case, is 100. One hundred people have to take Lipitor for more than three years to prevent one heart attack. And the other 99 people, well, they’ve just dished out hundreds of dollars and increased their risk of a multitude of side effects for nothing.

So you can see how the true effectiveness of cholesterol drugs like Lipitor is hidden behind a smokescreen.

Or in some cases, not hidden at all.

Zetia and Vytorin: No Medical Benefits

Early in 2008, it came out that Zetia, which works by inhibiting absorption of cholesterol from your intestines, and Vytorin, which is a combination of Zetia and Zocor (a statin drug), do not work.

This was discovered AFTER the drugs acquired close to 20 percent of the U.S. market for cholesterol-lowering drugs. And also after close to 1 million prescriptions for the drugs were being written each week in the United States, bringing in close to $4 billion in 2007. [xx] 

It was only after the results of a trial by the drugs’ makers, Merck and Schering-Plough, were released that this was found out. Never mind that the trial was completed in April 2006, and results were not released until January 2008. 

And it’s no wonder the drug companies wanted to hide these results.

While Zetia does lower cholesterol by 15 percent to 20 percent, trials did not show that it reduces heart attacks or strokes, or that it reduces plaques in arteries that can lead to heart problems.

The trial by the drugs’ makers, which studied whether Zetia could reduce the growth of plaques, found that plaques grew nearly twice as fast in patients taking Zetia along with Zocor (Vytorin) than in those taking Zocor alone. [xxi] 

Of course, the answer is not to turn back to typical statin drugs to lower your cholesterol, as many of the so-called experts would have you believe.

You see, statins are thought to have a beneficial effect on inflammation in your body, thereby lowering your risk of heart attack and stroke. 

But you can lower inflammation in your body naturally, without risking any of the numerous side effects of statin drugs. This should also explain why my guidelines for lowering cholesterol are identical to those to lower inflammation.

For more in-depth information about cholesterol-lowering drugs, please see my recently updated statin drug index page.

How to Lower Inflammation, and Thereby Your Risk of Heart Disease, Naturally

There is a major misconception that you must avoid foods like eggs and saturated fat to protect your heart. While it’s true that fats from animal sources contain cholesterol, I’ve explained earlier in this article why this should not scare you — but I’ll explain even further here.

This misguided principle is based on the “lipid hypothesis” — developed in the 1950s by nutrition pioneer Ancel Keys — that linked dietary fat to coronary heart disease.

The nutrition community of that time completely accepted the hypothesis, and encouraged the public to cut out butter, red meat, animal fats, eggs, dairy and other “artery clogging” fats from their diets — a radical change at that time.

What you may not know is that when Keys published his analysis that claimed to prove the link between dietary fats and coronary heart disease, he selectively analyzed information from only six countries to prove his correlation, rather than comparing all the data available at the time — from 22 countries.

As a result of this “cherry-picked” data, government health organizations began bombarding the public with advice that has contributed to the diabetes and obesity epidemics going on today: eat a low-fat diet.

Not surprisingly, numerous studies have actually shown that Keys’ theory was wrong and saturated fats are healthy, including these studies from Fallon and Enig’s classic article The Skinny on Fats: [xxii]

A survey of South Carolina adults found no correlation of blood cholesterol levels with “bad” dietary habits, such as use of red meat, animal fats, fried foods, butter, eggs, whole milk, bacon, sausage and cheese. [xxiii] 
A Medical Research Council survey showed that men eating butter ran half the risk of developing heart disease as those using margarine. [xxiv] 
Of course, as Americans cut out nutritious animal fats from their diets, they were left hungry. So they began eating more processed grains, more vegetable oils, and more high-fructose corn syrup, all of which are nutritional disasters.

It is this latter type of diet that will eventually lead to increased inflammation, and therefore cholesterol, in your body. So don’t let anyone scare you away from saturated fat anymore.

Chronic inflammation is actually caused by a laundry list of items such as:

— Oxidized cholesterol (cholesterol that has gone rancid, such as that from overcooked, scrambled eggs) 

— Eating lots of sugar and grains 

— Eating foods cooked at high temperatures 

— Eating trans fats 

— A sedentary lifestyle 

— Smoking 

— Emotional stress 

So to sum it all up, in order to lower your inflammation and cholesterol levels naturally, you must address the items on this list.

How to Lower Your Cholesterol Naturally...

1. Make sure you’re getting plenty of high-quality, animal-based omega3-fats. I prefer those from krill oil. New research suggests that as little as 500 mg may lower your total cholesterol and triglycerides and will likely increase your HDL cholesterol. 

2. Reduce, with the plan of eliminating, grains and sugars in your daily diet. It is especially important to eliminate dangerous sugars such as fructose. If your HDL/Cholesterol ratio is abnormal and needs to be improved it would also serve you well to virtually eliminate fruits from your diet, as that it also a source of fructose. Once your cholesterol improves you can gradually reintroduce it to levels that don’t raise your cholesterol. 

3. Eat the right foods for your nutritional type. You can learn your nutritional type by taking our FREE test. 

4. Eat a good portion of your food raw. 

5. Eat healthy, preferably raw, fats that correspond to your nutritional type. This includes: 

— Olive oil 

— Coconut and coconut oil 

— Organic raw dairy products (including butter, cream, sour cream, cheese, etc.) 

— Avocados 

— Raw nuts 

— Seeds 

— Eggs (lightly cooked with yolks intact or raw) 

— Organic, grass-fed meats 

6. Get the right amount of exercise, especially Peak Fitness type of exercise. When you exercise you increase your circulation and the blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of fighting an illness before it has the opportunity to spread. 

7. Avoid smoking and drinking excessive amounts of alcohol. 

8. Address your emotional challenges. I particularly love the Emotional Freedom Technique (EFT) for stress management. 

So there you have it; the reasons why high cholesterol is a worry that many of you simply do not need to have, along with a simple plan to optimize yours. 

If someone you love is currently taking cholesterol-lowering drugs, I urge you to share this information with them as well, and take advantage of the thousands of free pages of information on www.Mercola.com.

For the majority of you reading this right now, there’s no reason to risk your health with cholesterol-lowering drugs. With the plan I’ve just outlined, you’ll achieve the cholesterol levels you were meant to have, along with the very welcome “side effects” of increased energy, mood and mental clarity. 

Too good to be true?

Hardly. 

For the vast majority of people, making a few lifestyle changes causes healthy cholesterol levels to naturally occur.

As always, your health really is in your hands. Now it’s up to you to take control — and shape it into something great.

Dr. Joseph Mercola is the founder and director of Mercola.com. Become a fan of Dr. Mercola on Facebook, on Twitter and check out Dr. Mercola’s report on sun exposure!

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References 

[i] American Heart Association January 23, 2008

[ii] Mercola.com, Cholesterol is NOT the Cause of Heart Disease, Ron Rosedale May 28, 2005 

[iii] Fallon, S. and Mary Enig. “Dangers of Statin Drugs: What You Haven’t Been Told About Popular Cholesterol-Lowering Medicines,” The Weston A. Price Foundation 

[iv] Psychosomatic Medicine 2000;62.

[v] Epidemiology 2001 Mar;12:168-72

[vi] Annals of Internal Medicine (1998;128(6):478-487) The Journal of the American Medical Association (1997;278:313-321) 

[vii] Journal of the American College of Cardiology July 31, 2007; 50:409-418 

[viii] Annals of Internal Medicine October 3, 2006; 145(7): 520-530 

[ix] USAToday.com October 16, 2004

[x] American Heart Association, “What Your Cholesterol Level Means,” accessed May 22, 2008 

[xi] MSNBC.com More than half of Americans on chronic meds May 14, 2008(accessed June 9, 2008)

[xii] BusinessWeek Do Cholesterol Drugs Do Any Good? January 17, 2008 (accessed June 9, 2008)

[xiii] The Journal of Clinical Investigation December 2007; 117(12):3940-51 

[xiv] Mercola.com Sudden Memory Loss Linked to Cholesterol Drugs

[xv] Nature Medicine September, 2000;6:965-966, 1004-1010.

[xvi] Nature Medicine, December, 2000; 6: 1311-1312, 1399-1402 

[xvii] Edwards, I. Ralph; Star, Kristina; Kiuru, Anne, “Statins, Neuromuscular Degenerative Disease and an Amyotrophic Lateral Sclerosis-Like Syndrome,” Drug Safety, Volume 30, Number 6, 2007 , pp. 515-525(11) 

[xviii] IMS Heallth. IMS National Prescription Audit Plus July 2007.

[xix] BusinessWeek.com, “Do Cholesterol Drugs Do Any Good?” January 17, 2008 (accessed June 10, 2008)

[xx] New York Times, “Cardiologists Question Delay of Data on 2 Drugs,” November 21, 2007 (accessed June 10, 2008)

[xxi] New York Times, “Drug Has No Benefit in Trial, Makers Say,” January 14, 2008 (accessed June 10, 2008)

[xxii] Enig, M and Sally Fallon, “The Skinny on Fats,” The Weston A. Price Foundation, 

[xxiii] Lackland, D T, et al, J Nutr, Nov 1990, 120:11S:1433-1436

[xxiv] Nutr Week, Mar 22, 1991, 21:12:2-3

 

Low Carb Tuna Salad

Low Carb Tuna Salad:
photo & Recipe by : Ketosizeme.com

Keto-Best-Tuna-Salad-.jpg

Ingredients:

  • 1 Can Tuna
  • 1 Large Boiled Egg (chopped)
  • 2 Slices Bacon
  • 1 Tbsp Chopped Onion
  • 1 Tbsp Mayo ( use a healthier Olive oil based Mayo)
  • 1 Tbsp Sour Cream
  • 2 tsp Dijon Mustard
  • 1/4 tsp Dill

 Directions

  • Prep: Cook bacon, chop onion, and boil egg
  • Open tuna and drain and place in a small bowl
  • Add chopped onion and egg
  • Add all other ingredients and mix well
  • Top with crumbled bacon

Serve and enjoy!

BBQ Ribs

BBQ Ribs; Paleo , Low Carb and Gluten free
Photo and Recipe by Paleoleap.com

Recipe and Photo by Paleoleap.com

Recipe and Photo by Paleoleap.com

W

To maximize the flavor for about a day before cooking them. I’ve included a rub recipe here to do just that, but technically, this is optional; if you’re working on a tight schedule, just a good BBQ sauce will give you absolutely delicious ribs. 

Ribs with BBQ Apple Sauce Recipe

 SERVES: 4

Ingredients

  • 5 to 6 lbs. baby back pork ribs; (membrane removed);
  • 2 tbsp. chili powder;
  • 2 tbsp. paprika;
  • 1 tbsp. dried oregano;
  • 2 tsp. ground mustard;
  • 4 garlic cloves, minced;
  • Sea salt and freshly ground black pepper to taste;

BBQ Apple Sauce Ingredients

  • 1 1/2 cups Ketchup;
  • 1 cup applesauce;
  • 1/2 onion, minced;
  • 3 cloves garlic, minced;
  • 3 tbsp. Ghee or butter;
  • 3 tbsp. apple cider vinegar;
  • 2 tbsp. chili powder;
  • 1 tbsp. paprika;
  • ½ tsp. ground cinnamon;
  • Sea salt and freshly ground black pepper to taste;

Preparation

  1. In a small bowl, combine all the ingredients for the rub: chili powder, paprika, dried oregano, ground mustard, garlic, salt and pepper.
  2. Evenly coat both sides of the ribs with the spice rub and refrigerate for 8 to 12 hours.
  3. Preheat your oven to 250 F.
  4. Put the ribs on a baking sheet and cook for 1 ½ hours.
  5. While the ribs are cooking, get busy making the apple BBQ sauce.
  6. Warm the clarified butter in a saucepan over a medium heat, and cook the onion and garlic until soft.
  7. Then add the apple cider vinegar, ketchup, applesauce, chili powder, cinnamon, paprika and salt and pepper to taste.
  8. Let this simmer for 30 minutes.
  9. Baste the ribs with the sauce and let them continue cooking for another 30 minutes, basting every 10 minutes on each side with the sauce.
  10. When the ribs are cooked, take them out of the oven.
  11. Preheat your broiler or grill.
  12. Broil or grill the ribs 5 minutes on each side and serve. You can baste with the sauce before you broil or grill if you want more sauce on your ribs.

rite here...

To maximize the flavor for about a day before cooking them. I’ve included a rub recipe here to do just that, but technically, this is optional; if you’re working on a tight schedule, just a good BBQ sauce will give you absolutely delicious ribs. 

Ribs with BBQ Apple Sauce Recipe

 SERVES: 4

Ingredients

  • 5 to 6 lbs. baby back pork ribs; (membrane removed);
  • 2 tbsp. chili powder;
  • 2 tbsp. paprika;
  • 1 tbsp. dried oregano;
  • 2 tsp. ground mustard;
  • 4 garlic cloves, minced;
  • Sea salt and freshly ground black pepper to taste;

BBQ Apple Sauce Ingredients

  • 1 1/2 cups Ketchup;
  • 1 cup applesauce;
  • 1/2 onion, minced;
  • 3 cloves garlic, minced;
  • 3 tbsp. Ghee or butter;
  • 3 tbsp. apple cider vinegar;
  • 2 tbsp. chili powder;
  • 1 tbsp. paprika;
  • ½ tsp. ground cinnamon;
  • Sea salt and freshly ground black pepper to taste;

Preparation

  1. In a small bowl, combine all the ingredients for the rub: chili powder, paprika, dried oregano, ground mustard, garlic, salt and pepper.
  2. Evenly coat both sides of the ribs with the spice rub and refrigerate for 8 to 12 hours.
  3. Preheat your oven to 250 F.
  4. Put the ribs on a baking sheet and cook for 1 ½ hours.
  5. While the ribs are cooking, get busy making the apple BBQ sauce.
  6. Warm the clarified butter in a saucepan over a medium heat, and cook the onion and garlic until soft.
  7. Then add the apple cider vinegar, ketchup, applesauce, chili powder, cinnamon, paprika and salt and pepper to taste.
  8. Let this simmer for 30 minutes.
  9. Baste the ribs with the sauce and let them continue cooking for another 30 minutes, basting every 10 minutes on each side with the sauce.
  10. When the ribs are cooked, take them out of the oven.
  11. Preheat your broiler or grill.
  12. Broil or grill the ribs 5 minutes on each side and serve. You can baste with the sauce before you broil or grill if you want more sauce on your ribs.

Crock pot Chili ( low carb , Paleo Friendly)

INGREDIENTS

INSTRUCTIONS

Crock Pot slow cooker instructions

  1. In a skillet over medium-high heat, cook the chopped onion for 5-7 minutes, until translucent (or increase the time to about 20 minutes if you like them caramelized). Add the garlic and cook for a minute or less, until fragrant.
  2. Add the ground beef. Cook for 8-10 minutes, breaking apart with a spatula, until browned.
  3. Transfer the ground beef mixture into a slow cooker. Add remaining ingredients, except bay leaf, and stir until combined. Place the bay leaf into the middle, if using.
  4. Cook for 6-8 hours on low or 3-4 hours on high. If you used a bay leaf, remove it before serving.

Instant Pot pressure cooker instructions

  1. Select the "Sauté" setting on the pressure cooker (this part is done without the lid). Add the chopped onion and cook for 5-7 minutes, until translucent (or increase the time to about 20 minutes if you like them caramelized). Add the garlic and cook for a minute or less, until fragrant.
  2. Add the ground beef. Cook for 8-10 minutes, breaking apart with a spatula, until browned.
  3. Add remaining ingredients, except bay leaf, to the Instant Pot and stir until combined. Place the bay leaf into the middle, if using.
  4. Close the lid. Press "Keep Warm/Cancel" to stop the saute cycle. Select the "Meat/Stew" setting (35 minutes) to start pressure cooking.
  5. Wait for the natural release if you can (to retain the most moisture in the chicken), or turn the valve to "vent" for quick release if you're short on time. If you used a bay leaf, remove it before serving.

NOTES

Net carbs per serving (1 cup): 10g

*This is a very chunky chili, which I think is a good thing. If you prefer yours thinner, you can add a little water prior to cooking to thin it out as desired. This may also reduce calories and carbs per serving, depending on how much you add.

Everyday Salad dressing

Every Day Salad Dressing
By: Tracy Holly at the Cory Holly Institute

It’s time to get down to business and eat more salad! These nourishing salad dressings will assist in bodyfat loss and provide clean energy needed to boost your immune system and stop unwanted food cravings. The only thing you’ll be craving a big salad morning, noon and night. The results will surely show in the mirror.

The Everyday Healthy Salad dressing not only tastes great but also acts as a natural tissue cleanser with numerous inherent healing properties to boot!

The Everyday Healthy Salad Dressing is a vital component to everday good nutrition. It is extremely therapeutic and beneficial for optimum health and performance.

The Everyday Healthy Salad Dressing acts as a digestive enzyme in the body, helps to ward off disease in the body, lubricates the joints and definitely satisfies the soul.

The Everyday Healthy Salad Dressing is the base to many other delicious dressing. Use this super savoury dressing to dress salads, marinate meat, fish or chicken, as a side sauce for meats or steamed vegetables, or as a dip for raw vegetables.

Olive oil is a well-known source of monounsaturated fatty acids. It is high in oleic acid (Omega-9) and phytonutrients (plant nutrients). Olive oil contains antioxidants that prevent it from becoming rancid under long-term storage. This means that olive oil is very stable and can be stored for long periods at room temperature.

All virgin olive oils are unrefined. Only high quality, undamaged olives are used to make virgin oils. Leading experts say, virgin olive oils (the only unrefined oils easily available on the mass market) can be recommended for health. “Extra virgin” denotes the first pressing of the oil. Only the highest quality olive oil pressed according to very strict guidelines may be called “extra virgin”.

Lemons are an excellent source of Vitamin C, one of the most important antioxidants in nature, and contain unique flavanoid compounds that are known to have anti-cancer properties.

Dijon Mustard is low in calories and cholesterol and also includes minerals such as phosphorus, calcium, magnesium, potassium, selenium and niacin. Mustard is a member of the crucifer family, which includes turnips, radishes, horseradish and watercress all foods known for some degree of heat. Therefore, mustard acts as a thermogenic in the body, meaning it has the potential to help stimulate the metabolism in favour of ‘fat burning.’

Tahini or ground sesame seed paste is used in both sweet and savory dishes, and is a primary ingredient in both hummus and halvah, two popular Middle Eastern dishes. The rich, nutty flavor of sesame seeds can be found in food around the world. When the sesame pods are ripe, they burst open to reveal the seeds inside, leading to the famous quote “Open Sesame.”

The seeds range in color from white to inky black, with white seeds producing more mild, pale oil, and black seeds yielding dark, intensely flavored oil.When eaten whole, the seeds are rich in manganese, copper, calcium, and vitamins B1 and E. The oil alone is also rich in vitamins B1 and E, and is sometimes integrated into skin care products.

Make and store your dressing in a glass screw-top jar. Always remember to shake the jar vigorously to combine the dressing before using. The Everyday Healthy Salad Dressing can be refrigerated up to one week. Take out of the refrigerator before use to liquefy dressing and bring out the flavor.

Delicate fresh salad greens should be dressed immediately before serving; dressings cause them to wilt. The more robust greens and root vegetables can be dressed ahead. This will allow the vegetables to soften and flavours to blend. Starchy salad ingredients such as potatoes, rice, pasta and beans improve in flavour if dressed while still hot. This allows them to absorb more flavour from the dressing.

The Original Everyday Healthy Salad Dressing Base

Together, in a glass screw top jar add:

1 part (1/2 cup-125 ml) "extra virgin" olive oil
1 part (1/2 cup-125 ml) juice from freshly squeezed lemon
1 Tablespoon (15 ml) Dijon mustard
1 bulb of garlic

Makes approximately 1 cup (250 ml) of dressing.

Shake vigorously. Taste. If you like it tarter, add more lemon juice, if you like it oilier add more oil. It's that easy!

Suggestions

You can vary the Everyday Dressing base by using flax oil or EFA oil instead of olive oil, balsamic vinegar or apple cider vinegar instead of lemon juice. 

Honey Mustard Dressing

Make the base Everyday dressing
Add 1 extra heaping Tablespoon (15 ml) of Dijon mustard
3 Tablespoons (30 ml) of unpasteurized honey

Tahini Dressing

Make the base Everyday dressing
Omit the dijon mustard
Add 3 Tablespoons Tahini

Papaya Seed Dressing

In a blender add ingredients to make the Honey Mustard Dressing
Add small sweet onion chopped
½ small papaya
2 Tablespoons papaya seeds
Blend until smooth. Pour into glass jar. 

Bon Appetite!...TKH

Tracy Holly
www.coryholly.com

Paleo Pancakes ( low carb-gluten free)

photo by : Andy Jones 360PT 30 Day Challenge member

photo by : Andy Jones 360PT 30 Day Challenge member

dietsLow CarbPaleo Recipes

I'm a huge fan of pancakes ! give this recipe a try ..........

RECIPE NOTES

Not only did I discover the right combination of ingredients (for personal preference), I also fine-tuned my method of making the pancakes themselves. Here are some handy tips I can pass on:

  1. Use Softened Butter
  2. Use softened butter in the pancake batter instead of melted butter, or say coconut oil. This ensures extra moisture in the pancakes since the butter melts while cooking and remains inside the pancakes rather than seeping out.
  3. Cooking on the Right Fat;We tried these pancakes on several different fats including coconut oil, spray oil, butter and bacon grease. We wouldn’t recommend using butter as it tends to burn when left on the heat too long. Coconut oil and spray oil worked equally well in creating nice, uniformly brown pancakes. Our favorite oil for cooking pancakes was bacon grease! It made our pancakes extra crispy on the outside without browning them too much.
  4. Watch Your Heat
    If your pan/griddle is too hot, your pancakes will burn before they’re properly cooked. If your pan is not hot enough your pancakes won’t be fluffy – the batter will spread to the edges of the pan and the pancake won’t brown properly. Try the pancakes on a medium flame and adjust from there.
  5. Do not Press the Pancake
    Due to impatience the first time, I thought the pancake would cook faster if I pressed on it with the spatula after flipping it. I was wrong. Ended up with very tough and dry pancakes.
  6. Flipping Only When Ready
    The pancakes should cook on their first side longer than the second side. A good way to tell when the pancakes are ready to be flipped is when the air bubbles that escape through the top are not refilled with surrounding batter. Using a wide spatula, wedge and wiggle it underneath and with one swift motion of the wrist, flip the pancake. When flipped, do not move it, let the pancake cook undisturbed. Moving the pancake around could rip the pancake.
  7. Drench in Butter and Syrup
    No matter your diet, a pancake is lonely without butter and syrup. In our case, we used Kerrygold Salted Irish Butter and low Carb Syrup. The syrup tastes great and has 0 grams of carbs.

    This recipe makes 6 small pancakes, or 4 large pancakes depending on how generously you ladle.

    MACROS PER SERVING:
    • 500 Calories
    • 37g of Fat
    • 38g of Protein
    • 1g of Carb

Ingredients

Dry Ingredients

  • 2 scoops vanilla protein powder (25g of protein per scoop)
  • 2 tsp baking powder
  • 1 pinch salt
  • 1 tbsp coconut flour

    Wet Ingredients
     
  • 2 eggs
  • 1/4 tsp vanilla extract
  • 4 tbsp unsalted butter (softened)
  • 1 tbsp heavy cream

Instructions

  • Combine all your dry ingredients and set aside.
  • Combine all your wet ingredients. Make sure the butter you’re using is salted (or add some additional salt to the batter) and softened. Softened butter will melt as you're cooking your pancakes and add more moisture.
  • Make a well in the dry ingredients and pour your wet ingredients in. Mix with a spoon until the batter is just combined. The batter should be chunky! Do not over mix!
  • Heat up a pan or a skillet with some oil (or bacon grease! It gave our pancake a crunchy outer shell without burning them). Use butter with caution as it tends to burn if let on the pan for too long. We recommend coconut oil.
  • Use an ice cream scoop or a ¼ cup measuring spoon/cup to ladle pancake batter onto your pan.
  • Let the pancake cook undisturbed until you see bubbles forming on the top. If the bubbles pop right away and are filled with surrounding batter, it’s too early to flip the pancake. Wait until the bubbles pop and the holes remain.
  • Flip with a spatula in one swift motion and let the pancake cook on its second side for about a minute. Don’t overcook.
  • Transfer to a plate and add a little butter to the top of each pancake.
  • Serve stacked with a drizzle of sugar-free pancake syrup!

Enjoy!

Sleep Optimization expert

Sleep Optimization:

If you don't get this one dialed in ....you can not function at your highest level.
Plus it's free and it feels great ! Read the bio below of Doc Parsley a Former Navy Seal and Sleep expert.  Watch the video and check out his new Sleep Formula product for a better night's sleep !

Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group One from June 2009 to January 2013. While there, he led the development and supervised the group’s first Sports Medicine Rehabilitation center. He is a former SEAL, and received his Medical Degree from Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. He interned in Obstetrics and Gynecology at Balboa Naval Hospital San Diego in 2005 and subsequently completed a Navy residency in Hyperbarics and Diving Medicine in 2006.

Doctor Parsley has been a member of the American Academy of Sleep Medicine since 2006 and has served as Naval Special Warfare’s expert on Sleep Medicine. In addition, he is certified in hormonal modulation (Age-Management Medicine). After leaving the Navy he went into concierge medicine and consulting. He continues to consult for multiple corporations, and professional athletes/teams. Doctor Parsley lectures worldwide on sleep, wellness, and hormonal optimization and is currently completing a book on sleep and health optimization.

His philosophy for wellness is simple; in order to optimize our health and get the most out of our bodies and minds, we must live more closely to the way we evolved as a species. He believes that many diseases and disorders that we accept as “inevitable” in modern society are unnecessary complications of poor sleeping habits, living in a toxic environment, eating foods we were not designed to digest, and allowing stress to overwhelm us. His passion is to help his patients and clients achieve the highest quality of life possible, and realize their health, performance, and longevity goals.

Bullet Points:

*Metabolism: Sleep affects metabolism through Hormonal pathways ( Testosterone, GH, Thyroid ect)
*Diet: when sleep deprived you will crave more Fats and sweets ( lower Insulin sensitivity)
*Performance across the board: they sleep deprived navy Seals and measured performance and saw a measurable drop.
*Balance Autonomics: Sympathetic ( Fight of Flight) & Parasympathetic ( Rest & Digest)

Habits to do before going to bed just like brushing and flossing your teeth

  • Environment : Cool , Dark room ( light raises cortisol)
  •   Behaviors: 
  1.   Don’t work right up until bed
  2.   Don’t drink excessive alcohol before bed
  3.   Go to sleep and wake up at regular Hours
  4.   get 8 hours of quality sleep
  5.  Don’t watch TV or look at computer screen before bed 
  6.  Meditation and Prayer
  •  Supplements: Doc Parsleys Sleep formulation once only available to Navy Seals is now available for anyone looking to get a great night's rest at a 10% discount. 

 

 

 

CHICKEN SALAD WITH AVOCADO & APPLE

Healthy Salads suggestions

PALEO FRIENDLY , LOW CARB , GLUTEN FREE

_____________________________________________________________________________

CHICKEN SALAD WITH AVOCADO & APPLE

avocado-apple-chicken-salad-main.jpg

Photo and Recipe by : Paleoleap.com 

 SERVES: 4 PREP: 20 min.

INGREDIENT

  • 2 cups cooked chicken, finely chopped;
  • 1 avocado, seeded, peeled, and chopped;
  • 1 apple, peeled, cored, and finely chopped;
  • 1/4 cup celery, finely chopped;
  • 1/4 cup red onion, finely chopped;
  • 2 tbsp. fresh parsley, minced;
  • 2 tbsp. extra-virgin olive oil;
  • 2 tsp. fresh lime juice;
  • 1/2 tsp. garlic powder;
  • Sea salt and freshly ground black pepper;

PREPARATION

  1. In a bowl, whisk together the olive oil, lime juice, garlic powder, parsley, and season with salt and pepper to taste.
  2. Combine all the remaining ingredients in a large bowl.
  3. Pour the dressing over the chicken-avocado mixture.
  4. Toss gently until everything is well coated.
  5. Serve as a salad or wrapped in lettuce leaves.

    For more Healthy recipe ideas and a Blue print to optimal health through Diet, Exercise and Lifestyle modifications check out our 360PT 30 Day Challenge by clicking here !

Thai Chicken Soup ( Gluten free low carb)

HEALTH GLUTEN FREE & LOW CARB SOUPS

Thai Chicken Soup

Thai Chicken Soup

Photo and recipe ; Tracy Holly at the Cory Holly Institute

Thai Chicken Soup

The Thai people are among the world's great soup-makers. Thailand is a warm weather place and they like their soup piping hot and often incredibly spicy. Coconut milk tames the heat and combines deliciously with a hint of tart lime, salty fish or tamari sauce, and fiery chili paste. It’s the perfect exotic and mouth watering balance of flavors. 

The beauty of this soup is that you can add more heat or tart or more soothing coconut milk. The broth is a smooth healing tonic. Serves 4 

INGREDIENTS:

  • 1 Tbsp coconut oil
  • 1/2 cup celery, thinly sliced
  • 1 cup onions, chopped
  • 2 garlic cloves, minced
  • 1 cup sliced mushrooms
  • 1/4 cup cilantro, chopped
  • 2 tsp freshly grated ginger
  • 2 tbsp lemongrass, peeled and minced
  • 2 cups filtered water
  • 3 cups cooked shredded chicken breast
  • 2- 8oz cans of light coconut milk (full fat is optional)
  • Juice of one lime
  • 2 Tbsp wheat free tamari sauce or fish sauce
  • 1/4 tsp crushed red pepper flakes or chili sauce (add more if desired)
  • 1/3 cup green onions, sliced
  • PREPARATION:

In a large heavy stockpot, add coconut oil until heated and then add celery, garlic and onions.
Sauté until the veggies begin to soften, stirring occasionally. Increase the heat to medium-high, add ¼ cup cilantro, ginger, lemongrass and mushrooms, cook for one minute, stirring frequently to avoid burning.
Pour in the water and increase heat to high. Bring to a boil and reduce to a simmer, cover, and cook about 10 minutes. 
Add the chicken, coconut milk, lime juice, tamari or fish sauce, red pepper flakes.
Let simmer about 5 minutes. Garnish with fresh green onion and ¼ cup cilantro. Enjoy!

Serving suggestion:

Add more lime for tartness; add more chili sauce and chili flakes for spiciness.

For more Recipe idea and a Blue Print to a healthier leaner you .... join our 360PT 30 Day Challenge just click here !

 

Tuna Cakes ( Low Carb & Gluten Free)

Photo and Recipe provided by : Peaceloveandlowcarb.com

Photo and Recipe provided by : Peaceloveandlowcarb.com

Note before you begin... Make sure the tuna is completely drained and as dry as possible. Excess moisture will make the tuna cakes fall apart. 

Ingredients

  • 2 - 7 oz cans sustainable tuna, drained
  • 2 large pastured eggs
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 2 tbsp Italian flat leaf parsley, chopped
  • 2 tbsp coconut aminos or gluten free soy sauce
  • 1 tsp fresh ginger, grated
  • 1 tsp toasted sesame seeds
  • 1/4 tsp crushed red pepper flakes
  • sea salt and black pepper, to taste
  • 2 tbsp olive oil, more if needed

Instructions

  1. In a large mixing bowl, combine tuna, eggs, shallot, garlic, parsley, coconut aminos, ginger, sesame seeds, red pepper flakes, sea salt and black pepper. Mix until ingredients are well incorporated. 
  2. Form mixture into 8 equal sized patties. Place the patties in the freezer for about 30 minutes. 
  3. Heat olive oil in a large skillet over medium high heat. Once the oil is hot, add the patties to the pan. 
  4. Fry the tuna cakes for about 3-4 minutes on each side. Use caution as you are flipping them over as they are very delicate and will crumble apart easily. 

Notes

Per Serving (2 Cakes) | Calories: 176 | Total Carbs: 4.5g | Fat: 4.25g | Protein: 32g | Fiber: .5g |  Net Carbs: 4g
_________________________________________________________________________________

For more great Recipe idea and a blue print to getting lean and Fit in just 30 days join our 360PT 30 Day Challenge just click here for details

Heathers Low Carb Paleo Muffins

Photos & Pics : Heather White 360PT 30 Day Challenge member

Photos & Pics : Heather White
360PT 30 Day Challenge member

Ingredients:

  • 7 Eggs
  • Dash of Sea Salt
  • Cracked Pepper
  • Tobasco Sauce to taste

INSTRUCTIONS:

1. Brown Sausage in skillet

2. Mix the Eggs , Cooked sausage, Salt, Pepper and Salt in a bowl.

IMG_4103.JPG

3. Oil muffin Muffin tin and w/spinach 

4. Fill Muffin Tins w/ mix about 3/4 full

5. Put in oven at 350 degrees for about 15-20 min or until browned on top.

_______________________________________________________________

For more healthy tips and a blue print to better health and longevity join our 360PT 30 Day Challenge by clicking here.

Benefits of Fasting

  I used to eat a big breakfast followed with a meal or snack every 3-4 hours for close to 30 years . I was always hungry and if missed a meal I would get grumpy , my wife would ask me if I was getting "Hangry" and that I probably needed to eat something .

I had alway read in the "Muscle & Fiction mags"  ....that I would loose muscle mass if I didn't consume a meal with protein every 3 hours and that my metabolism would also slow down and I would get fat.

So when I fist heard about Intermittent fasting about a year ago form guys like Robb Wolf a research biochemist ( Paleo Diet authority) and all the benefits it provided I was skeptical to try . 
But looking at things from an Evolutionary prospective just made a lot of sense to me that we would have gone longer periods with out eating . 
I started fasting just once a week and have worked up to 5-6 days a week . It's really much easier then it might sound because more then half of the fast can be while your sleeping !

 fasting 14-16 hrs is about the sweet spot for me I really feel much better and more resilient now that I have been Fasting for awhile . It's a cool feeling to know if something comes up and I miss a meal instead of getting stressed and getting Hangry I just consider it a short fast and feel fine.
since I've started fasting I have lost over 10 lbs of body fat and have not lost any muscle tissue.

 I usually try to finish my last meal by 8:00pm and then I don't eat again until 10:30 or 11:00 am the next day (14 1/2 to 15 hrs) 
It's one less thing for me to do in the morning and I feel more energized and alert . again If you think about it from an evolutionary view point when we needed food or were hungry we would go hunting and foraging so we needed to be alert as compared to how you feel after a Thanksgiving dinner or even a stack of pancakes in the morning.

Fasting in the morning works best for me, first of all I really don't crave carbs in the morning and though I can eat I'm really not that hungry . But at night after a long day at work I'm really hungry and caving some carbs and I personally sleep like a baby after I eat. 
 
but If you are the opposite of me and wake up starving and usually just want a light dinner, you  could absolutley switch it around and eat a healthy Breakfast in the morning say at 7:00 am and then have your last meal 8 hours later 3;00 or 4:00 pm
In fact there is some evidence that they maybe the best way to do it. sleeping at night with on an empty stomach does have it's benefits but for my current schedule fasting in the morning just works best for me and is more Sustainable  and I am all about sustainability. The best diet is one you can stick with.
               "Better to have a good diet you can stick to then a perfect diet you can not" 

8/16 Diet
I have also heard fasting called the 8/16 diet it's another way to think of it.... and that is that you are   just compressing your feeding window to 8 hours and fasting for 16 .

I suggest you give it a try it's not going to kill you ! our ancestors fasted for days at a time and the really cool thing is that we still have the hardware and software to deal with it , it's literally baked into our DNA. 

Fasting is a hermetic stress just like working out is a stressor on our bodies. Your body receives the stress signals and makes compensations to get stronger and ready for the next time it happens .

Cautions:
 there is a population that I would caution when it comes to fasting:

  • If your pregenant for obvious reasons.
  • If you want to get pregnant  because you don't want to send your body the signal that your may be in a famine or stressful time.
  • If you are a young hard charging Athlete.

Below is a fantastic letter sent to me from one of my clients and friends Dr. David DeAtkin  a  forward thinking Endroconologist that really understands how the body works . He is part of the MDVIP group. MDVIP is a group of private concierge Doctors on the cutting edge of preventative Medicine and Wellness with offices throughout the U.S.  

Join our 360PT 30 Day Challenge by clicking here and learn how you can incorporate Intermittent fasting and other healthy bio hacks into your life style for better health and longevity benefits.

Michael Brooks
Head Coach 360PT

IMG_3923.JPG

Colleagues,

The subject of this MDVIP Academy may generate some discussion.  The topic is fasting, and what follows is essentially a review of a new book titled The Complete Guide to Fasting by Jason Fung.

Both short and long periods of fasting can be an incredible tool for prevention and reversal of certain diseases.  Before considering the concept of fasting, we need to remind ourselves that the “eat less, move more” approach almost never produces sustained success for those struggling with obesity.  Why do you think there has never been a reunion show for The Biggest Loser?  Obesity is a hormonal process.  Decrease insulin, and typically weight will drop.  Give insulin to a type 2 diabetic, and it is like pouring gasoline on a fire.  Weight never drops because insulin doesn’t allow access to fat as a source of energy. 

Many of us eat more energy than we can use and the remainder gets stored.  Everything we eat leads to insulin release, except fat, which is why so many of us advocate for high-fat, low-carb diets.  When fasting, insulin drops.  When eating, insulin increases.  What about eating small, frequent meals?  For some, this means constantly elevated insulin levels and no fat burning.

We experience several physiologic phases during a fast:

1.    Postabsorptive – 6 to 24 hours after last meal.  Glucose and insulin start dropping, and we begin to break down stored glycogen in the liver and turn it into glucose for energy (since there isn’t any food intake).

2.    Gluconeogenesis - 24 to 36 hours after last meal.  Glycogen is gone (there are about 2,000 calories of glycogen in the liver).  The liver begins to make glucose out of amino acids. 

3.    Ketosis - two to three days into the fast.  The decreased insulin stimulates lipolysis (the breakdown of fat).  Stored triglycerides are broken down into glycerol and free fatty acids.  Glycerol takes the place of amino acids and is used for gluconeogenesis (thus preventing muscle breakdown).  The fatty acids are used by most body tissues for energy and the liver converts them into ketones, a far more efficient and energizing fuel source.  After four days, 75 percent of the energy used in the body comes from ketones, which increase 70-fold during fasting. 

4.    Protein Conservation - five days into the fast.  Growth hormone levels increase and maintain muscle mass.  Blood glucose is being maintained by glycerol.  Norepinephrine levels increase, which prevents a decrease in metabolic rate and is responsible for a sense of increased energy.  Most people expect to feel drained and tired during a fast.  In fact, the opposite happens!  Most people describe a euphoric feeling as early as day three.

Periods of low food availability are a normal part of history.  Many expect that not eating will cause metabolism to drop.  Actually, resting energy expenditure (basal metabolic rate) increases 12 percent during fasting.  Fasting happens to be the most natural stimulus for growth hormone production, which was shown to double during a five-day fast.  What’s more, many experts now recommend exercising in a fasted state as the workouts are more intense (with the increased adrenaline) and the gains are better (with the increased growth hormone).

Eating three meals a day is simply not a requirement for good health.  Hippocrates in 400 B.C. advised eating a high-fat diet and only once a day.  How did he know?  Fasting is instinctual.  Humans, like all animals, avoid food when ill.  Consider this quote:

“A little starvation can really do more for the average sick man than can the best medicines and the best doctors.” - Mark Twain

We needed keen senses and mental faculties during the Paleolithic times to find food during periods of starvation.  If our senses didn’t sharpen and we just became lethargic, the human species would have died off.  

 

Several myths about fasting:

1.    It puts you into “starvation mode.” 

Calorie-restricted diets cause a 25 to 30 percent drop in basal metabolic rate in most patients.  Another problem with calorie-restricted diets is that most people feel cold, tired and less energetic, and this makes sense with a lower BMR (the number of calories burned in 24 hours at rest).  This drop in BMR is part of the reason calorie-restricted diets almost always fail.  As soon as the patient gives up, the BMR is still low (starvation mode), and when the normal pre-diet calorie intake resumes, the person is burning even less than before, so the weight comes back, and then some.  Fasting, on the other hand, raises BMR.  You go from burning sugar to burning fat after a few days.  Let’s face it, fat isn’t there to look good; it must serve a purpose, and that purpose is fuel.  But, how many of us ever get to tap into that giant fuel tanker of fat we all have?  Almost none of us. 

2.    Fasting burns muscle. 

This only happens when body fat drops below four percent.  The average elite male marathoner has about eight percent body fat, and we know what he looks like.  A study of every-other-day fasting demonstrated that after 70 days of alternate-day fasting, there was no change in muscle.  All weight lost was fat.  We all normally break down about 75 grams of protein per day with variability depending on activity.  Remember that our fuel sources are glycogen (glucose) and fat (ketones and fatty acids) - that’s it.  Protein should never become a source of fuel, and it doesn’t when fasting properly.  In addition, the heightened growth hormone response to fasting is a stimulus to muscle building, which is again why so many elite athletes work out when fasted as gains are greater.

3.    Fasting causes low blood sugar. 

Once there is no longer food in our stomach fueling us with sugar, the body taps into glycogen.  Glycogen is depleted about 24 to 36 hours into a fast (there are about 2,000 calories of sugar stored as glycogen).  Next, gluconeogenesis (which literally means making new sugar) takes over, and this uses the glycerol backbone from stored fat to make sugar so that levels of sugar during a fast never drop too low. 

4.    Fasting results in overeating

If you fast for one day and eat the next, it is true that calorie intake will increase from about 2,400 to 2,900, for instance.  But if you would normally eat 2,400 calories two days in a row (4,800 total) and you’re eating a little more (2,900) every other day, you’re still net negative by 1,900 calories every two days. 

5.    Fasting deprives the body of nutrients.

For short periods of fasting (intermittent, 24-, 36-, or 42-hour fasts), there is no need to worry.  For longer fasts, taking a daily multivitamin is important.  There are essential fatty acids and essential amino acids that we all must get with longer periods of fasting, which is why bone broth at “dinnertime” during a fast is critical.  There are NO ESSENTIAL CARBS in life!  If you follow a low-carb diet, you’ll get extra essential amino acids and fatty acids.

6.    “It’s crazy!”

The science is clear.  Some of us and many of our patients aren’t going to let the facts confuse us.  

 

What does fasting do for us?

1.    Improves mental clarity and concentration

2.    Assists with weight and fat loss

3.    Decreases blood sugar (which makes it one of the best treatments for type 2 diabetics)

4.    Improves insulin sensitivity and lowers insulin

5.    Increases energy

6.    Increases fat burning

7.    Prevents Alzheimer’s

8.    Extends life

9.    Reverses aging

10. Decreases inflammation (the root cause of all age-related illnesses)

 

Why do it?

1.    Diets fail.

2.    A low-carb, high-fat diet is great if you can follow it, but the key is IF.

3.    It’s free.

4.    It’s convenient.  Most Americans are now consuming 50 percent of their meals out of the house.

5.    This will allow you to cheat without guilt and to enjoy life’s pleasures.  You plan fast days around special occasions or weekends out with friends.

6.    IT IS POWERFUL.  IT WILL GET YOUR PATIENTS OFF OF INSULIN. 

7.    It works with any diet.

 

More on fat storage…when glycogen supply in the liver drops, we start to get hungry.  If food is available or if glycogen is available, we will not burn fat.  As I mentioned, we only have about 2,000 calories of glycogen/sugar stored.  How many calories of fat do we have stored?  Let me give you two examples:

1.    Patient weighs 150 pounds with nine percent body fat, so 150x0.09=13.5 pounds of fat=47,250 calories of stored fat.  Wow!!

2.    Patient weighs 180 pounds with 40 percent body fat, so 180x0.4=72 pounds of fat=252,000 calories of stored fat.  OMG!!  Still think a patient is going to starve to death fasting with 252,000 calories of fat stored?  Unlikely!  The key is getting access to that fuel tanker with a one-gallon gas tank (our 2,000 calories of glycogen) which many keep filling up constantly by eating low fat.

 

Other interesting fasting facts:

1.    When fasting, organ size drops (the fatty liver will disappear).  The only two organs that remain the same size during a fast are the brain and the testicles.  The brain is actually boosted during fasting, and this is evident in many trials and in stories from American POWs during the war who were imprisoned in Japan.  They mention astonishing mental clarity after two days of fasting.  Some were able to memorize entire books.  Others stated that they learned a new language in weeks.  This is the opposite of “food coma.”

2.    Rats that were put into a program of IF (intermittent fasting) had an increase in motor coordination, cognition, learning and memory.  Don’t ask me how the researchers figured this out.  There was also less rapid aging and less age-related deterioration of neurons with fewer symptoms of Alzheimer’s and Parkinson’s.

3.    This held true for humans as well with increased memory, synaptic formation and electrical activity.  The explanation relates to higher levels of BDNF, the growth hormone for new brain cells, which increases significantly during fasting.  Levels of insulin correlate INVERSELY with memory.  I test insulin levels on all of my patients through CHL.  For those of you who want to add this, the CHL range is 1 to 24.  In my opinion, however, normal insulin is under 9; perfect is below 5. 

4.    Autophagy (self-eating, literally) is the process whereby old organelles inside cells are cleaned out and replaced.  It is very important to clean out cellular debris and worn out organelles as buildup of these is exactly what causes degenerative diseases.  So, we want to increase autophagy.  High insulin, high glucose and high protein intake all turn off autophagy (not good).  Even as little as three grams of Leucine (the amino acid) turn off autophagy.  Protein in excess (which doesn’t take much) stimulates mTOR, our master food and energy sensor, and this turns autophagy off and cellular debris builds.  When mTOR is not being triggered and the body senses a lack of resources (as occurs during fasting and limitation of protein), the body prioritizes cleaning out old cells rather than trying to replace them as there aren’t enough materials available for new cells.  The best trigger for autophagy is fasting.  

5.    Alzheimer’s disease is a buildup of cellular debris in the brain, specifically AB protein.  AB protein is cleaned out during the process of autophagy (the “autophagosome” in brain cells is the garbage truck that engulfs this dangerous debris).  Fasting revs up those garbage trucks.

6.    Fasting also prevents cancer.  What keeps cancers from growing (besides chemo, radiation and surgery)?  Take away their fuel!!  Cancers cannot use fat as fuel; they must use sugar or they can’t grow.  Think about those hot spots on PET scans.  Those are the places in the body HYPERmetabolizing sugar.  Allowing a cancer patient to eat a high-carb diet is not a good idea.  

7.    I have never sat across from a sick patient in my office and heard these words: “Doctor, I can’t understand why I have cancer, or heart disease, or Parkinson’s, or Alzheimer’s, or why I can’t lose weight.  I’ve followed a HIGH-FAT, LOW-CARB diet my whole life.”  Everyone with these conditions has eaten the typical American diet - low fat.  This has caused many unintended health consequences and was never based on science.  A low-cholesterol diet is often counterproductive; the body has a set point for cholesterol, and if you drop intake, you will simply produce more.  The difference between a low-cholesterol diet and a high-cholesterol diet for most is three points of total cholesterol on blood tests, and those who eat more fat have much higher HDLs. 

 

Methods of fasting: 

Please, please read the book for detail as this has to be done safely.  Special attention must be given to patients on medications.  Underweight patients should never do this.

 

During a fast, aim for two liters of water daily.  Coffee and tea are permitted and the catechins in green tea act as appetite suppressants to some degree.  Adding heavy cream to coffee (one or two teaspoons) is fine and may help tolerability, but technically it isn’t fasting.  Bone broth near “dinnertime,” especially for longer fasts, can be very helpful.  It has anti-inflammatory properties. 

 

Types of fasts:

Shorter fasts (less than 24 hours) are good for weight loss.  Longer fasts (>24 hours) are not only good for weight loss, but also for reversal of diabetes, fatty liver and many metabolic diseases.  

 

Short fasts:

16-hour fast - Eating is done within an eight-hour window every day.  Typically the first meal of the day is skipped and people will eat all of their meals between 11 am and 7 pm.  This type of intermittent fasting works best with a high-fat, low-carb diet.

 

20-hour fast - All calories are consumed within a four-hour window.  This is the so-called “Warrior Diet.”

 

Of interest, insulin levels will rise more at 7 pm than they will from exactly the same meal consumed earlier in the day.  The advantage of the Mediterranean Diet and the reason in part for its success lie in the fact that the largest meal of the day is consumed midday, not at night.  This keeps insulin lower, so weight gain is less.  Similarly, ghrelin, the hunger hormone, peaks at night and is lowest in the morning.  This is why we tend to be least hungry in the morning.  Ghrelin peaks during the first two days of fasting (the second day is supposed to be pretty rough in terms of hunger) but then plummets day three, and those on long-term fasts describe the disappearance of hunger on day three.  

 

Long fasts:

24-hour fasts - This is essentially eating one meal a day, and you run little risk of nutrient depletion.  You must be careful to choose healthy foods for that one meal to keep up the essential fatty acids and amino acids.

 

5:2 plan - This is an easier method of fasting and involves eating “normally” (hopefully high-fat, low-carb) for five days a week and then restricting calories to 500 daily for women and 600 daily for men on the other two days.  While this is technically not fasting, the calorie intake is low enough to allow benefits and isn’t as difficult as no food.

 

Alternate-day fasting - This is similar to the 5:2 plan but involves eating normally one day and then 500-600 calories the next day.  It’s a bit more intense than the 5:2 plan.

 

36-hour fasts - Commonly used to reverse type 2 diabetes, this involves eating the final meal at 7 pm, for instance, and then skipping an entire day of eating.  The next meal would be at 7 am two days later.  This is usually sustained for months and, if adhered to, has the power to eliminate all diabetes medications.  It is critical to monitor blood sugar three to four times a day and to not use insulin during the fast period.  Cutting down other diabetic meds is an art as well, and hypoglycemia is a significant concern if medications aren’t properly cut back.  This is usually performed three times a week and is one of the more popular regimens in the Intensive Dietary Management Program run by the author of this book. 

 

42-hour fasts – It follows the same as pattern as the 36-hour fast but involves skipping breakfast and beginning at lunch.

 

Extended fasts (anything longer than 42 hours):

The typical fast would be one to two weeks.  By the end of two weeks in the studies documented, most cases of diabetes were reversed.  The average weight loss was 17 to 18 pounds.  The longest fast ever recorded with just water, a multivitamin, a few supplements but NO FOOD was 382 days.  The patient was 456 pounds at the start and weighed a healthy 180 pounds at the end.  He was monitored carefully and never had hypoglycemia. 

 

The first two days are tough, especially the second day, but then all participants note that the hunger disappears and they could fast for very long periods easily.  There are nuances and important facts about prolonged fasting, such as phosphorous and magnesium depletion and “refeeding syndrome” which relates to phosphorous depletion.  This is extremely rare and can be avoided with careful attention and monitoring.  You must be monitored carefully by a physician.

 

Fasting tips:

1.    Drink water – lots!

2.    Stay busy.

3.    Drink coffee or green tea as both are appetite suppressants.

4.    Ride the hunger waves.  It won’t be constant.  When it hits, drink coffee or green tea.

5.    Don’t tell anyone you’re doing this.  They will think you’re nuts and try to discourage you.  Remember, the science is clear.  Many people don’t want to let the facts confuse them.  

6.    Don’t give up if the first try fails.  Give it a few attempts.  Like exercise, it gets easier.

7.    Follow a nutritious diet on non-fast days.

8.    Don’t binge.  Eat normally on non-fast days.

9.    Don’t change your life to fit your fasting schedule.  Change your fasting schedule to fit your life. 

 

Your Partner in Prevention,

 

Louis Malinow, M.D.

ASH Certified Hypertension Specialist

Diplomate, American Board of Clinical Lipidology

Please join our 360PT 30 Day Challenge to learn how to easily implement Intermittent Fasting and other exercise and Lifestyle modifications to optimize your health.

What is the best Whey Protein choice for you ?

First let’s talk a little about what Whey Protein is :

Whey is one of the two major components of milk, whey is the liquid portion of the milk that separates from the curds , during the process of making cheese. Whey contains proteins, fats, carbohydrates, vitamins, and minerals.

Due to its strong amino acid profile and ease of absorption, it is arguably the most popular sports nutrition supplement. Whey Protein has been shown to augment muscle protein synthesis, support fat burning, boost the immune system, improve insulin sensitivity, and decrease appetite. Additionally, whey concentrate is shown to boost production of glutathione, the body’s master antioxidant.

The *BV (Biological Valve) of Whey protein is 110-159 the highest of any food,  BV refers to the amount of protein (nitrogen) retained in the body per gram of protein absorbed.

How it’s made:

Pushing the liquid portion of milk through a filter creates whey protein. The material left behind is dried and forms whey protein concentrate. Concentrate contains varying amounts of fat and carbohydrates in the form of lactose. The percentage of protein varies from about 30% to about 90 %. includes a variety of protein subfractions, many of which have significant biologic activity and health benefits.

Denatured (processed at high temperatures) versus undenatured ( processed at low temperatures): Whey Protein includes a variety of protein subfractions, many of which have significant biologic activity and health benefits. Evidence suggests that these peptides must remain in their native, undenatured form (the form that exists in nature) in order to exert these health benefits. 

 Grass fed : simple means just that the cows were Grass fed there maybe some additional health benefits from a healthier fat ratio "remember you are what you eat , eats"  and there are the environmental benefits of cows being grass fed as opposed to feed lot cows.

What's the difference between Whey Protein Concentrate & Whey Isolate ?

Whey Concentrate powder : contains from 11 to 14.5 percent protein, 63 to 75 percent lactose and 1 to 1.5 percent milk fat.

Whey Protein Isolate: contains over 90 percent protein and contains roughly 0.5 percent of lactose and milk fat. Whey isolate is especially beneficial for you if you are lactose intolerant and can not digest the lactose in whey protein.

So which Whey Protein is best for me ?
Here at 360Vitamin Shop we carry several different types and brands of Whey protein to fit every need and budget. They all mix up easily and taste great.... I have personally tried them all before putting in our online 360Vitamin Shop.

Whey protein Concentrate from Natrual Factors: Grass fed & Undenatured. click here for more details

Now Whey Protein mix Whey protein Concentrate and Isolate: has a great taste fair price and sweetened w/Stevia. Click here for more details

Now Food Whey Protein Isolate

Now Foods Whey Protein Isolate

Now Foods Whey Protein Isolate

Pure Encapsulations Whey Protein Isolate: undenatured , Grass fed , Sweetened w/Stevia
This one is a little more expenseive but has all the bells and whistles you would look for if you were going to make the very best Whey Protein possible. 

Pure Encapsulations :Whey Protein Isolate. ( Grass Fed, undenatured)

Pure Encapsulations :Whey Protein Isolate. ( Grass Fed, undenatured)

Protein Building tips

Tip # 1
 I always order Vanilla because its a neutral flavor and it gives you more options
You could throw in some Strawberries and have a Strawberry flavor shake or a Mango
If you like Chocolate just have some really high quality Cocoa on hand that you can mix in when you like . here is my favorite

Tip # 2
Go check out this link for dozens of different Protein shake recipes

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Paleo Low Carb Waffles

Photo & Recipe by: Paleoleap

Photo & Recipe by: Paleoleap

IngredientsToggle Units

  • 1 ½ cup almond flour;
  • ¼ cup tapioca starch;
  • 1 tbsp coconut flour;
  • 2 eggs, yolks and whites separated;
  • 1 ½ tsp. vanilla extract;
  • ¾ tsp. ground cinnamon;
  • 1 tbsp baking powder;
  • ½ cup coconut milk;
  • 2 tbsp ghee, melted;
  • A pinch of sea salt;
  • Maple syrup or honey; (optional if your not low caring it this morning)
  • Fresh fruits; (optional if your not low caring it this morning)

Preparation

  1. Preheat your waffle iron.
  2. Combine together the almond flour, tapioca starch, coconut flour, cinnamon, salt and baking powder.
  3. Combine together the egg yolks, vanilla, coconut milk, apple and melted ghee and mix in with the dry ingredients to form the batter.
  4. Add the egg whites to a bowl and beat with a hand mixer just until soft peaks form.
  5. Use a spatula to fold in the batter with the egg whites gently, just until the whites are all incorporated with the mixture.
  6. Lightly grease your preheated waffle iron with some extra ghee and add just enough waffle batter to cover your iron.
  7. Cook for about 2 to 3 minutes, until golden and easy to separate from the waffle iron.
  8. Repeat for the remaining waffle batter.
  9. Serve hot with more ghee and maybe some Cinnnamon,
    NOTE: If you are low carbing it this morning add some fresh fruits, and maple syrup or honey.

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Spaghetti & Meatballs recipe: Low Carb/Gluten Free

Follow the Meat Ball & Spaghetti recipe links below and top with your favorite Marinara sauce and sprinkle with Parmesan Cheese and it up guilt free !!!!

Meat Ball recipe click here ( Low Carb / Gluten Free) 
Spaghetti Squash recipe click here ( Low Carb / Gluten Free)
Marinara Sauce of Choice ( be sure to check to be sure it does not have too much sugar)

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Meat Balls- Low Carb/Gluten Free

images-40.jpeg

Awesome meatballs. Packed with peppers, onions, garlic and spices... 

Ingredients

Get Ingredients

  • 1 Cup Onion diced fine
  • 1/2 Cup Red Pepper diced fine
  • 2-3 Cloves Garlic minced
  • 2 TBSP Olive Oil
  • 1 LB Ground Chuck
  • 1 LB Ground Pork
  • 1 Large Egg
  • 1.5 TSP Dried Basil
  • 1.5 TSP Dried Oregano
  • 1 TSP Granulated Garlic
  • 1 TSP Granulated Onion
  • 1 TSP Red Pepper Flakes
  • 1.5 TSP Kosher Salt
  • 1 Pinch Fresh Cracked Pepper

Instructions

  1. Heat a large, heavy bottom pan with a tight fitting lid over medium high heat. Add the olive oil. When the oil shimmers, add in the onion and a pinch of salt. Cook for 3 minutes. Add in the red peppers. Cook for 3 minutes. Add in the garlic and cook for 2 minutes more, stirring frequently.

  2. Remove the pan from the heat and scoop the onion mixture into a large bowl. Add in the pork, beef and all remaining ingredients. Mix well to incorporate all the spices throughout all the meat.

  3. Form your meatballs by breaking off some meat from the bowl and rolling between your palms. The size is up to you, but keep in mind that larger meatballs take longer to cook. Place the formed meatballs on a plate until all the meat mixture is used.

  4. Reheat the pan over medium-high heat. Add in 2-3 TBSP olive oil. When the oil is hot, start adding the meatballs into the pan. Rotate them every minute or so for even browning. When they are all brown, cover the pan and reduce the heat to low.

  5. Cook for 12-15 minutes or until cooked through.

  6. Serve hot and enjoy!

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    360PT 30 Day Challenge by clicking here !

Mango Protein Shake

Photo provided by : the cooking detective.com

Photo provided by : the cooking detective.com

Mango Protein Shake

You can use all your favorite fruit and blend them together or you can purchase Organic frozen mixed fruits in a bag at almost any grocery store now.

Recipe:

  • 1 or 2 scoops of Whey protein Isolate
  • Frozen Mango Chunks( if you don't have frozen fruit add about 1 cup of ice)
  • 1 1/2 cups of Coconut milk or Almond Milk
  • Sweeten to taste with Stevia ( but try a taste first the protein powder I use is already sweetened 

Instructions:

  • Put all ingredients in blender and enjoy !

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  • Plus receive free 360Vitamin Shop discount club membership for up to 20% discounts on all our Supplements and Healthy Food products no additional tax depending on product and where you live.
  • free coaching from our 360PT Certified Personal trainer and Sports Nutrition Adviser to help you find the right supplements and products based upon your goals, age and other lift style factors.
  • feel free to connect with me ( Michael Brooks) directly at michael@360PersonalTrainer.com

How to Roast Spaghetti Squash

This is a great Low Carb high Nutrient , Gluten free alternative to using a grain based pasta.

  • Come join our 360PT 30 Day Challenge today for your blueprint to healthy Eating, Exercise and Lifestyle.

  • receive a free 360Vitamin Shop discount club membership for up to 20% discounts on all our Supplements and Healthy Food products no additional tax depending on product and where you live.

 

  • Free coaching from our 360PT Certified Personal trainer and Sports Nutrition Adviser .

  • For every purchase of a 360PT Challenge we will donate one to the Corner Stone School of Birmingham in your name . to be auctioned off at their annual Gala to raise money for the school.
     

For further details contact me via e-mail at michaelbrooks360@gmail.com

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Balsamic Glazed Pork Chops

Pork Chops

Ingredients   metric units

  • 4 boneless pork chops;
  • ¼ cup balsamic vinegar;
  • 3 tbsp. raw honey; (optional)
  • 2 garlic cloves, minced;
  • ½ tsp. dried oregano;
  • ½ tsp. dried basil;
  • ½ tsp. dried thyme;
  • 1 tsp. crushed red pepper flakes;
  • Sea salt and freshly ground black pepper;

Preparation

  1. Preheat oven to 400 F.
  2. Season pork chops to taste with salt and pepper.
  3. In a small saucepan, combine the balsamic vinegar, honey, garlic, oregano, basil, thyme, red pepper flakes, and salt and pepper to taste.
  4. Bring to a boil, reduce heat, and simmer until slightly thickened (5 to 6 minutes).
  5. Sear the pork chops on both sides in an oven safe skillet over high heat, 1 to 2 minutes per side.
  6. Brush the pork chops with the glaze. Transfer the skillet with the chops to the oven and roast 6 to 8 minutes.
  7. Brush one last time with balsamic glaze before serving.

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