Rather Be Healthy

Medical errors are one of the leading causes of death in the United States, and what’s even more shocking is that the harm often is preventable.

Hospitals often make egregious errors ranging from minor mistakes to treating the wrong patient, leaving behind surgical tools in a person after surgery, or operating on the wrong body part.

According to the 2011 Health Grades report,1 the incidence rate of medical harm occurring in the United States is estimated to be over 40,000 harmful and/or lethal errors DAILY!

Dr. Martin Makary is the author of The New York Times bestselling book Unaccountable: What Hospitals Won’t Tell You and How Transparency Can Revolutionize Healthcare, which is a story about the dangerous practices and mistakes of modern medicine. He’s a practicing surgeon at Johns Hopkins Hospital and an associate professor of public health policy at the Johns Hopkins School of Public Health.

As a busy surgeon, he’s worked in many of the best hospitals in the country, and can testify to the amazing power of modern medicine to cure. But he’s also been a witness to the medical culture that routinely leaves surgical sponges inside patients, amputates the wrong limbs, and overdoses children because of sloppy handwriting.

Healthy eating, exercise, and stress management can help keep you OUT of the hospital, but if you do have to go there, knowing your rights and responsibilities can help ensure your hospital stay is a safe and healing one.

Variations in Quality Medical and Safety of Health Care Driven by ‘Perverse Incentives’

One in four patients in a hospital is harmed in some way from a medical mistake, according to the New England Journal of Medicine. Many doctors have been concerned about the quality and mistakes in healthcare, but the culture has been such that it dissuaded open discussion and transparency.

“We’re really at a very exciting time in medicine,” Dr. Makary says. “For the first time, we’re speaking up openly and honestly about this problem. We’ve got research now that supports it.

…[W]hen I was at a major medical conference once, I heard a surgeon at the podium ask the audience of thousands of doctors, ‘Do you know of somebody out there in practice who should not be practicing because they are too dangerous?’ And every single hand went up. Everybody seems to know about this problem. Everybody even knows of somebody who’s too dangerous to be in practice. Yet for a long time, we haven’t been honest about the problem.”

Dr. Makary goes on to tell a story from his days as a medical student. A young man came to the emergency room with a fractured humerus, and the doctor told him he needed an MRI, an X-ray, and a CAT scan. The young man replied he didn’t have health insurance, at which point the doctor suddenly changed his tune, telling him to just stay off his arm, wear a sling, and all would be fine.

“I thought about it,” Dr. Makary says, “The doctor was right; all those tests don’t really change what we do, because the treatment for that type of fracture was just a sling and to rest it. So, we see these wide variations on what we do. And when you ask the doctors, ‘Look, what’s going on? Why do we have so much variation in quality and safety in America?’ they point out things like ‘Look at our perverse incentives that promote bad care among as subgroup of doctors out there.’”

Is Your Surgery to Satisfy Your Doctor’s Quota?

Doctors are under tremendous pressure these days. Not only are they asked to see more patients per hour, many surgeons even have surgery quotas to meet.

“They’re told they need to do so many operations in a month,” Dr. Makary says. “Sometimes doctors tell me they get text messages and emails, saying, ‘You need to do so many operations by the end of the month.’ They’re expected to do more, often with less resources.”

Quotas aren’t the only symptom of a major disconnect between healing a patient’s problem and running a for-profit disease management scheme. As discussed by Dr. Makary, sometimes a computer software program will order tests and studies automatically, and the doctor just has to sign off on them.

“Doctors don’t like blind triggers that result in overtreatment. They want to practice medicine the way it was intended to be practiced – individualized in care,” he says.

While computers can help with some standardization in medicine increasing dependence on computerized diagnosis and even treatment is an issue that needs to be seriously considered and discussed. We’ve had a continually evolving improvement in artificial intelligence, so much so that in the next 20 to 30 years computers will be able to interview a patient and then spit out an entire battery of recommendations. However, the recommendations will only be as good as the information it’s based on. What good will it do if all RoboDoc can do is spit out tests and treatment protocols based on biased, inaccurate or fraudulent data at a more efficient rate than human M.D.’s?

Unnecessary Treatment is a Massive Problem

According to a report by the Institute of Medicine, an estimated 30 percent of all medical procedures, tests and medications may in fact be unnecessary2 – at a cost of at least $750 billion a year3 (plus the cost of emotional suffering and related complications and even death – which are impossible to put numbers on). While overuse and misuse have become a deeply ingrained part of the culture of medicine, there are hopeful signs that things are starting to change. Dr. Makary points out a number of standard blanket recommendations that have been changed in recent years, such as daily aspirin regimen, PSA testing, and annual mammograms.

“[N]ow people are saying, ‘Wait a minute, maybe we’ve gone too far.’ …We told everybody for decades [that] everybody should be on an aspirin once a day. And a lot of people were saying, ‘Wait a minute, do I really need to be taking a pill every day, even thought I’m totally healthy?’ There were studies, and they looked at certain outcomes but a recent large study has shown that the internal bleeding consequence balances out the benefits to your heart. So we’re now pulling back that recommendation. If you have a healthy heart, if you don’t have a history of heart problems, we’re now pulling that recommendation back.

Same thing with PSA testing. You’re seeing the medical community say, ‘Wait a minute, we don’t need to do a PSA test for prostate cancer on every older man in the world.’ We’re also seeing the recommendations on breast cancer screening with mammography in that middle-aged group being pulled back.

We’re seeing a lot of research coming out now that’s saying some of these giant recommendations to do more stuff probably were not based on sound science. When we look at the full gamut of consequences of overtesting, we may be creating too many false-positives and hurting more people then we’re helping.”

More Doctors Beginning to Realize What They Were Taught is Wrong

Many doctors are now beginning to accept that some things they were taught in medical school is simply wrong.

“I was taught, for example, that everybody has one million nephrons (the unit in a kidney). We now know that’s not true. We now know that it ranges from 200,000 to two million, and everyone’s different. If you have a lot, you may have more of a reserve. If you have few, you may be more frail in your ability to withstand an insult to your kidney.

We were taught fat was bad for you. We were taught, ‘Don’t eat fat. Fat is bad. Go low-fat everything.’ That was probably wrong advice that the medical community gave to the general public. We now know that what’s far more important than avoiding fat is limiting sugar, a highly addictive substance, which a driver of obesity and heart disease and has many detrimental effects, mainly the hormonal effect of changing your fat storage balance. Little did we doctors know that by demonizing fat we were encouraging high-carbohydrate foods because they are notoriously ‘low-fat.’ Obesity surged parallel to the ‘avoid fat’ era of medicine. We are now dealing with a generation addicted to sugar and we’re seeing the largest growth in obesity in the history of the country.

In terms of the percent of our population on disability and the average time on disability, we are now the most disabled country in the world. And one leading driver is obesity-related chronic diseases—a problem burdening our healthcare system. These are lifestyle diseases (medical problems that can be avoided with better behavior). We’re now recognizing that some of the emphasis in the direction that we had in medical school was just not based on the solid evidence that we’re now seeing.”

Helping Patients and Doctors Choose Wisely

For the past two years, the American Board of Internal Medicine Foundation, one of the largest physician organizations in the US, has released reports on the most overused tests and treatments that provide limited or no benefit to the patient, or worse, causes more harm than good. Last year’s report warned doctors against using 45 tests, procedures and treatments. This year, another 90 tests and treatments were added to the list. To learn more, I encourage you to browse through the Choosing Wisely web site,4 as they provide informative reports on a wide variety of medical specialties, tests, and procedures that may not be in your best interest. As reported by NPR:5

“The idea is to curb unnecessary, wasteful and often harmful care, its sponsors say — not to ration care. As one foundation official pointed out last year, rationing is denial of care that patients need, while the Choosing Wisely campaign aims to reduce care that has no value.”

Unfortunately, it seems matters will only get worse with the passage of the Affordable Care Act because it’s just a continuation of the same broken process. I agree that people should be covered under health insurance, but they should be covered with appropriate care; not care that perpetuates the same problems addressed in Dr. Makary’s book.

“What we’ve got to do is educate the everyday patient to empower themselves, to understand what they’re having done, and to learn to ask the right questions,” he says. “We’ve put together a list of sort of important questions a patient should ask, and we’ve put it on the book website, UnaccountableBook.com.

Things like: ‘Do I really need to have this done? What if I don’t take this medication? And then, whatever that consequence could be, what are the odds that that could happen? And if it does happen, can we treat it once that happens?’

I remember consenting people for surgery as a resident. I was way over my head. They would ask me, ‘What happens if I don’t have an operation or take a medicine?’ And I just give them a standard answer sometimes. ‘You could die. Something could go wrong.’ And yet, I was rushing. You’re working sometimes for 40 straight hours; you’re working 120 hours a week. As a resident, you’ve got a mission. You get certain things done to get through this little list of things you need to do during the day… Research now shows that most patients are under-informed about the risks of medical tests, procedures and medications, and the benefits are overstated.”

On Referrals, and…

According to Dr. Makary, under-referral is another major issue that leads to improper medical treatment. Some doctors will simply declare that “nothing can be done,” without realizing a specialist may have an entirely different set of tools at their disposal. There are even “micro-specialists” out there specializing in a tiny area within a particular field of medicine. The trick is to find them.

“There are probably not enough referrals to specialists as there should be. I think sometimes you need to take things in your own hand and just ask for one. Or say, you know, ‘Would it help if I spoke with someone who specializes in this?’ Or go to their websites and find the experts. There are some very good websites out there now for patients, [like] ConsumerReportHealth.org. Medicare is now putting a lot of hospital performance up on the web in their website Hospital Compare. It’s HospitalCompare.hhs.gov. So, there are some good resources out there now.”

Dr. Makary suggests asking an emergency room nurse for their recommendations for specialists and doctors well-versed in a particular ailment. Another helpful strategy can be to ask around for alternative practitioners or treatment options. Your local health food store can be a good place to start.

“If you don’t know of a nurse, secretary, doctor, or technician that works for a hospital that can give you this scoop on who’s really good, ask some of these important questions.”

Dr. Makary suggests “For surgery, ask the following questions:
•Do I really need this done?
•When am I going to be back to feeling good?
•What if I don’t have this procedure done?
•Can I wait a year and see if this gets better?
•What if I wait and then something develops in the interim? How do we handle it that at that point and what are the odds of success then versus now?

There’s a movement – a revolution – that we described in the book Unaccountable, which is starting to provide useful information on websites, so that patients can navigate the healthcare system.”

Safeguarding Your Care While Hospitalized

Once you’re hospitalized, you’re immediately at risk for medical errors, so one of the best safeguards is to have someone there with you. Dr. Andrew Saul has written an entire book on the issue of safeguarding your health while hospitalized. Frequently, you’re going to be relatively debilitated, especially post-op when you’re under the influence of anesthesia, and you won’t have the opportunity to see the types of processes that are going on.

Dr. Makary agrees it’s important to have someone there to act as your personal advocate, or to take the time to stay with your loved one who is hospitalized. This is particularly important for pediatric patients, and the elderly.

“Sometimes, we rely on a competent talking patient to help verify what we’re doing before we go in the operating room. But if we got somebody who’s not mentally coherent because they’re elderly or a kid and there’s no family member around, these are danger zones. These are high-risk areas for medical mistakes,” Dr. Makary warns.

“It’s important to ask what procedure’s being done or why is the procedure being done. ‘Can I talk to the doctor?’ You have a right to know about what’s being done to you or your loved one in the hospital. When you’ve got a kid in the hospital, I think it’s particularly important to ask the questions.”

For every medication given in the hospital, ask, “What is this medication? What is it for? What’s the dose?” Take notes. Ask questions. Building a relationship with the nurses can go a long way. Also, when they realize they’re going to be questioned, they’re more likely to go through that extra step of due diligence to make sure they’re getting it right—that’s human nature.

Pushing for Greater Transparency in Healthcare

The issue of transparency is a big focus of Dr. Makary’s book, Unaccountable. In it, he discusses a number of ways transparency can be improved, not only from an organization-hospital perspective, but also from an individual position perspective.

We now have a lot of data metrics to measure healthcare quality, such as different hospital’s infection rates, re-admission rates, patient satisfaction scores, and surgical complication rates. According to Dr. Makary, the ways to measure hospital performance are now maturing to the point where they need to be available to the public, and he’s seeing a “transparency revolution” starting to take place.

“I believe it’s going to reshape our entire healthcare landscape,” he says. “Instead of choosing a hospital based on a billboard advertisement or valet parking at a hospital, you should be able to look up a hospital’s performance – their quality, their volumes, and their satisfaction [rate]. You know, 60 percent of New Yorkers will look up a restaurant’s ratings before choosing a restaurant. Yet people are walking into the hospitals blind to the hospital’s performance. We’re seeing an exciting revolution now in healthcare. It’s a transparency revolution, and it’s really why I wrote this book, Unaccountable.”

Help for Victims of Preventable Medical Errors

Part of the nature of being human is that we make mistakes. No one is perfect. Mistakes will be made. And with more transparency, these mistakes will be known. So, what can you do should you find yourself a victim of a preventable medical mistake? Dr. Makary suggests connecting with patient communities like:
•Citizens for Patient Safety6
•ProPublica Patient Harm7

Besides that, he suggests:

“Ask to talk to the doctor about that mistake. If you’re not satisfied, write a letter or call the patient relations department. Every hospital is mandated to have this service. They are set up to answer your concerns. If you’re not satisfied with that, write a letter to the hospital’s lawyer, the general council. And you will see attention to the issue, because you’ve gone through the right channels.

We don’t want to encourage millions of lawsuits out there. But you know, when people voice what happened, what went wrong, and the nature of the preventable mistake, hospitals can learn from their mistakes. Sometimes they’re taking a lot of attention now to prevent mistakes from happening again. You should let that mistake be known.”

Additional Resources

Dr. Makary co-developed a checklist for surgeons to use before surgery or any other hospital procedure. His research partner, Peter Pronovost, created a checklist in the ICU for patients that are in the intensive care unit. The World Health Organization (WHO) ended up taking an interest in their checklists and used some of their principles to develop the official World Health Organization checklist.

The WHO surgical safety checklist and implementation manual,8 which is part of the campaign “Safe Surgery Saves Lives” that Drs. Makary and Pronovost were a part of, can be downloaded here. If a loved one is in the hospital, print it out and bring it with you, as this can help you protect your family member or friend from preventable errors in care. You can also learn more in Dr. Makary’s book, available on UnaccountableBook.com and other book stores.

Avoiding Unnecessary Medical Care Can Save Your Life

One of the reasons I am so passionate about sharing the information on this site about healthy eating, exercise, and stress management with you is because it can help keep you OUT of the hospital. But if you do have to go there, you need to know how to play the game.

My primary recommendation is to avoid hospitals unless it’s an absolute emergency and you need life-saving medical attention. In such cases, it’s advisable to bring a personal advocate — a relative or friend who can speak up for you and ensure you’re given proper care if you can’t do so yourself. If you’re having an elective medical procedure done, remember that this gives you greater leeway and personal choice—use it!

Many believe training hospitals will provide them with the latest and greatest care, but they can actually be far more dangerous. As a general rule, avoid elective surgeries and procedures during the month of July because this is when brand new residents begin their training. According to a 2010 report in the Journal of General Internal Medicine,9 lethal medication errors consistently spike by about 10 percent each July, particularly in teaching hospitals, due to the inexperience of new residents. Also be cautious of weekends.

Knowing how to prevent disease so you can avoid hospitals in the first place is clearly your best bet. One of the best strategies on that end is to optimize your diet. You can get up to speed on that by reviewing my comprehensive Nutrition Plan. Additionally, knowing what to do to make your hospital stay as safe as possible is equally important if you have the misfortune of being hospitalized. Understand that you, the patient, are the most powerful entity within the entire hospital system. However, the system works on the assumption that the patient will not claim that power. Knowing your rights and responsibilities can help ensure your hospital stay is a safe and healing one.

If you like what you read, please consider donating to help support my blog, even as little as $5 will help.

The Top 20 Food Rules You NEED to Know to be Truly Lean & Healthy

Everything you wanted to know about protein, carbs, calories, probiotics, vitamin D, cooking oils, foods that burn fat, foods that make you fat, foods that can kill you slowly, and much more.

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-sellers: The Truth About Six Pack Abs & The Top 101 Foods that FIGHT Aging

This article is one that you’re going to want to bookmark to come back and reference at any time. And you’ll also want to share this page with all your friends and family to help spread what true healthy nutrition is all about. Seriously, there’s more great information about nutrition on this page than a lot of entire books.

I’m going to rattle off a bunch of random important facts (in no particular order) about food and eating healthy that you need to know. I’ll also refer to any of my previously published articles where appropriate, and where a more full explanation might be needed if you want more details on that topic. All references to other articles will open in a new window so that you can stay on this page when you’re done any of the other reference articles.

Before we start this list, let’s establish a big picture view first, before we dive into various smaller topics like specific foods…

The Big Picture View (most people have never thought of food in this way)

Let me give you something to think about, and this is VERY big picture and VERY important… if we took away modern society and plopped you on a deserted island, what is the #1 most important thing in your life at that point? That’s right… FOOD! What will I eat to survive and thrive. At that point, you can forget about careers, technology, video games, television, nightlife, cell phones, and just about every other aspect of modern life… the single most important thing you need to focus on at that point is what to eat.

However, in our modern day, most of us don’t have to think about what to eat at all, and in fact, most people NEVER think about what they put in their mouths… they just eat whatever they see in front of them that they know tastes good, without any thought about whether it’s an appropriate food for humans to eat.

You can call that the “See-Food Diet”… you “see” the food and you eat it.

Isn’t that a major disconnect? Food is quite literally one of the most important things in our daily lives, yet barely anybody thinks about the ramifications of what they eat and how it will affect their health and the quality of their life (until, of course, they lose their health).

Since food is one of the most important things in our lives for our quality of life, don’t you think that it should be a priority as one of the fundamental topics that children learn about throughout school? It should be a priority, but it isn’t. Kids get a thorough education on topics such as Math, History, Science, Languages, etc, but never get more than a couple hours in their entire 12 years in school about the most important thing in our lives…what to eat.

If you think about it, that’s absolutely insane… One of THE single most important aspects of our lives is never really taught to children in school. And parents don’t generally pick up the slack and teach kids nutrition because they were never taught about it either. This is a modern day phenomenon because the abundance of food all around us in modern day life means that we don’t have to think about what’s appropriate to eat.

If you want to be lean and truly healthy, obviously you NEED to think differently than the average person who eats the “SEE-food diet” where they eat without thinking.

There needs to be some simple rules to follow if you want to successfully navigate the current food landscape out there where so many foods are making you fat and sick.

And THAT’s why I wrote this page for you… to simplify and give you some simple food rules to be lean and healthy, yet still ENJOY food.

Food Rules Simplified

Okay, so let’s simplify nutrition a bit here… everyone out there seems confused about what is the best “diet” to be on. People seem to love to always jump from fad diet to fad diet such as low-fat diets, atkins diets, south beach diets, grapefruit diets, detox diets, vegetarian diets, and other sometimes ridiculous diets that most times are based on one person’s opinion or marketing scheme (or personal agenda) rather than based on actual science.

The only “diet” that’s actually based on real science is the study of paleolithic nutrition (aka – paleo diet). But I hate to call it “paleo diet”, because it’s not like any other fad diet, since it’s based on real archaeological nutritional science about what our ancestors ate before the agricultural revolution came around. The idea is simply that for the first 99.5% of our existence (ancestors back as far as 1.9 Million years ago, homo erectus), we only ate wild plants and animals, while for the last 0.5% of our existence (since the agricultural revolution in the last 5,000-10,000 years), humans now almost entirely eat farmed plants and animals. The biggest change this represents is the massive inclusion of grains in our current diet (and what our animals are fed) now compared to our Paleolithic ancestors.

There are lots of other changes this represents too, such as the presence of chemicals in our food supply (pesticides, herbicides, xenoestrogens, etc) that didn’t exist in the ancient diet, as well as the dramatic changes caused by hybridization of many of our foods, which creates versions of fruits and vegetables bred more for size, sweetness, and appearance as opposed to natural nutrition… this aspect has decreased micronutrient content in the modern day food supply (just look at wild blueberries vs cultivated blueberries as an example of that with wild berries coming in at more than DOUBLE the antioxidants from ORAC testing).

Many people think that we don’t know what ancient humans ate… but this is false.

Nutritional archaeologists know pretty convincingly what ancient humans ate as they study a lot of evidence such as ancient fossilized feces remains as well as studying isotope ratios in ancient human bone samples from all over the world through every time period in history to determine ratios of animals vs plants that ancient humans ate — which by the way, was always an omnivorous mixture of plants and animals, and a fairly high protein intake…there was no such thing as ancient paleolithic vegans…any Nutritional Archaelogist can confirm that ancient vegans simply didn’t exist. We were all omnivores that ate different ratios of plants and animals based on what part of the world, what latitude we lived, and the time of the year.

So what exactly did our Paleolithic ancestors eat for the first 99.5% of our existence, representing what we are still programmed to eat? Simple:
•Wild meat, fish, and seafood (animals that ate the right foods, unlike most of our current factory-farmed meats and farmed fish)
•fruits
•veggies
•eggs (various types)
•nuts
•tubers (potatoes, yams)
•seeds

Grains were only a very TINY fraction of the ancient Paleolithic diet as there was no way to process large amounts of grain back in that day into flour, so amounts of wild grain would have been small such as a handful or two of gathered grains added to an occasional soup or stew. As you can see, this is vastly different from the modern human diet that includes grain at almost every meal and in very large quantities in cereals, breads, pasta, muffins, bagels, etc.

One other note… I mention “wild meats” above, and for most people, that’s not realistic since you might not hunt. However, as you’ll see below in my 20 rules, grass-fed free-range meats can have the same health benefits as wild meats, while avoiding the harmful nutritional components that come with factory-farmed grain-fed meats.

So with that big picture explained…let’s get into the details of my top 20 food rules:

Food Rule #1. Not all carbs are bad, but…

Carbohydrates don’t need to be eliminated… they are not inherently “bad” in reasonable quantities. But grains and processed sugars in particular should be minimized. So to make things simple, you will be leaner and healthier if you get most of your carbohydrates from fruits and vegetables instead of grains and processed sugar.

The biggest problem with grains (breads, cereals, pasta, bagels, etc), aside from the abuse to your blood sugar regulation system (pancreas and insulin sensitivity), is that grains typically contain a lot of anti-nutrients which prevent your body from absorbing some minerals, as well as gluten and other substances that cause chronic gut inflammation and even possibly digestive system damage in some cases of severe gluten intolerance.

Please note that potatoes, sweet potatoes, and other tubers have less problems in terms of digestive system inflammation than grains do. Tubers were a more common part of the ancient human diet as a source of carbohydrates than grains ever were. Potatoes and sweet potatoes can be much better tolerated by very active people that have no problem burning off the extra carbohydrates.

What do I personally do? Well, I avoid grains as much as possible, except on 1 cheat day per week. That will always be a meal dining out, so that we’re never tempted with breads and cereals in our house. I eat whole fruits (never juice) and veggies daily, and might have an occasional potato or sweet potato once or twice a week.

I posted a controversial article on the topic of carbs and Paleo nutrition here that’s gotten a lot of attention… please make sure to read that one for my full opinion on Paleo nutrition.

Food Rule #2. Healthy vs deadly protein sources

Focus on quality protein sources such as wild game, wish fish and seafood, grass-fed meats, and free-roaming organically fed eggs, while trying to avoid most farmed meats and farmed fish that were fed mostly grains and kept in unhealthy “factory farm” environments. You can read my article about why grass-fed meats are superior to grain-fed meats here.

Food Rule #3. Your “Omegas” are out of whack

Most people need to be more aware of the omega-6 to omega-3 fatty acid ratio of the food they eat.

The ancestral human diet of the Paleolithic era appears that it had a ratio of approximately 1:1 to 2:1 omega-6 fats to omega-3 fats. The current average western diet contains anywhere from 20:1 to 30:1 ratio of omega-6 to omega-3 fats due to the high consumption of grain and soy-based foods and derivatives like soybean oil and corn oil that is pervasive in the food supply (and don’t forget the corn and soy that’s used as the main animal feed component instead of natural forage). This is a major problem causing massive inflammation in most people, and one of the causes of many degenerative diseases.

In order to balance this out better, you need to AVOID corn oils, soybean oils, cottonseed oils (or anything cooked in these oils), and minimize grain-fed meats and farmed fish that were fed grains. Instead, focus on wild fish, grass-fed meats, grass-fed dairy, free-range eggs, as well as other foods that can help you get more omega-3’s like chia seeds, walnuts, hemp seeds, and fish oil and/or krill oil, which are vitally important sources of DHA and EPA. I personally take both fish oil and krill oil, as the fish oil has a larger quantity of DHA and EPA (and more omega-3 volume overall), while the krill oil has more antioxidant benefits from the astaxanthin and a higher absorption rate than the fish oil.

Take note that animal sources of omega-3 fats are MUCH more powerful to your health than plant sources of omega-3’s like walnuts, chia, and flax. This is because animal sources of omega-3’s already contain DHA and EPA already converted whereas plant sources don’t, and your body is very ineffecient at converting plant sources of omega-3 fats to DHA and EPA.

Food Rule #4. 80,000 species of plants, animals, and fungi?

Aside from processed sugar, if I had to pick 3 of the WORST foods in the average western diet that would be most important to start avoiding, it would be corn, soy, and wheat, and their derivatives such as corn syrup, corn oil, soybean oil, soy protein, etc. Do you want to hear an appalling statistic about what the average person eats… Currently, the average adult eating a typical modern western diet in countries such as the US, Canada, Australia, etc consumes approximately 67% of their total caloric intake from only 3 foods — CORN, SOY, AND WHEAT (and their derivatives).

Keep in mind that ancestral humans have historically eaten over 80,000 species of plants, animals, and fungi throughout human history, yet modern humans are getting 67% of their calories from only 3 foods. That’s a problem! Read this article to see why it’s a terrible idea to get most of your calories from corn, soy, and wheat and the health problems this is causing worldwide.

Food Rule #5. Beware of hidden sugars

Beware of hidden calories and inflammation-causing ingredients in condiments and dressings. You can read my article here on my vote for the top 5 picks for healthiest condiments as well as the worst.

Most people don’t realize just how many calories and metabolism damaging high fructose corn syrup they are ingesting in things like ketchup, salad dressings, cocktail sauce, marinades, etc. For example, 1 Tbsp of ketchup has 5 grams of sugar (usually from HFCS), but the average person uses 2-4 Tbsp of ketchup with a typical burger and fries meal. That’s anywhere from 10-20 grams of EXTRA sugar just from the ketchup alone, and not even counting the sweetened drink that most people have with the meal too.

Be a label reader and avoid HFCS! And despite deceptive advertisements out there from the corn refining industry that claim “HFCS is no worse than sugar and is natural”, this is far from the truth as you can read in this article that shows why HFCS is indeed worse than plain sugar, despite them both being terrible for you.

Food Rule #6. Sugar is TOXIC in your body

Speaking of sugar, most people don’t realize that they are addicted to sugar, and just how bad sugar is for your body internally. I hear people say things all the time when eating candy or drinking a sweetened drink that “oh, it’s just sugar, I can burn it off easy”. Oh, if it were only that simple. You can read the article (and video) here about why sugar is actually TOXIC in your body.

That’s right… not only does sugar make you fat, it’s one of the direct causes of diabetes, heart disease, as well as feeding cancer cells. Avoid sugar as much as possible with the exception of a small amount of natural sugars in a piece of daily fruit.

Food Rule #7. Do NOT eat these oils or foods with these added

AVOID soybean oil, corn oil, cottonseed oil, and other cheap “vegetable oils” as much as possible. These oils are highly inflammatory in your body, disrupt your omega-3 to omega-6 fatty acid balance in your body, and also are typically made of genetically modified crops, of which the long term health consequences are not yet fully understood by scientists.

This article here details everything you need to know about which cooking oils to fully avoid and which oils are healthy for you. You might be surprised to see why fats you falsely thought were unhealthy such as butter, lard, and coconut oil are actually the healthiest fats/oils to cook with.

Avoid canola oil as much as possible… despite the false marketing claims that canola oil is “healthy” and contains lots of monounsaturated fats just like olive oil, canola oil is NOTHING like olive oil from a biochemical standpoint and how it reacts internally in your body. Read this article for the full story on why to AVOID canola oil at all costs. Note that most canola oil is genetically modified too, so yet another reason to avoid it.

Food Rule #8. Canola oil is terrible for you

Avoid canola oil as much as possible… despite the false marketing claims that canola oil is “healthy” and contains lots of monounsaturated fats just like olive oil, canola oil is NOTHING like olive oil from a biochemical standpoint and how it reacts internally in your body. Read this article for the full story on why to AVOID canola oil at all costs. Note that most canola oil is genetically modified too, so yet another reason to avoid it.

Food Rule #9. Why you should LOVE butter & cream!

Butter vs margarine? I have no idea why anybody is still debating this… I use grass-fed butter on a daily basis, but I would NEVER even touch margarine… not even the so-called “healthy” margarines, which usually still contain inflammatory soybean or corn oils. REAL butter is the only answer in this case. You can read my article here with more details about why real butter can actually HELP you to get lean.

Also, it’s not just butter that’s good for you… dairy fat in the form of grass-fed cream, aged cheeses, full-fat yogurts and other dairy fat has even been shown in some studies to PROTECT your arteries from clogging! Don’t believe me? Read this article for the full story:

Studies show dairy fat PREVENTS artery clogging (butter, cream & cheese can be great for you, but avoid ONE type of dairy shown in that article!)

Food Rule #10. STOP avoiding egg yolks — eat whole eggs

Egg whites vs whole eggs? Once again, I have no idea why anyone is still debating this. Most of the general population has still not gotten the memo that egg yolks are actually the healthiest part of the egg, with over 90% of the micronutrients and antioxidants, and 100% of the fat soluble vitamins that are so important for our health. Why anybody would only eat egg whites and avoid yolks is beyond comprehension. And no, the dietary cholesterol in eggs is not bad for your heart… in fact, it increases your good HDL cholesterol. I have a full article here on why whole eggs are much healthier than egg whites, help increase your fat burning hormones, and why I personally eat 3-4 whole eggs per day and how this helps to stay in single digit body fat range.

Food Rule #11. Beware of chemicals in your foods

Let’s start with this one to avoid: This additive makes you 3x more likely to be overweight.

Also, beware of the carcinogenic and estrogenic chemical BPA that is commonly found in some canned foods and bottled drinks. BPA has been linked to increased abdominal fat, birth defects, cancer, and more. Remember that canned tomatoes are one of the worst offenders with highest concentrations of harmful BPA because of the acidic leaching effect of the tomatoes. You can read all about BPA and canned foods and bottled drinks here to learn the best ways to avoid this harmful chemical.

Food Rule #12. Why I haven’t used a microwave in 10 years

In my opinion, it’s best to AVOID microwaved foods. Some scientists believe that microwaving food changes the the biochemistry of the food in ways that cause negative effects in the body compared to raw or conventionally cooked food. Think of this from a logical perspective… the human digestive system evolved over a period of approximately 1.9 million years (our ancesters homo erectus & neanderthal, as well as current homo sapiens) eating a combination of raw and cooked food that was cooked with either fire or hot water, not microwaves.

Microwaves are a new invention which cooks food in an entirely different way than hot water or fire, creating damaged molecules in food that were not found in nature previously, and that our body does not know how to deal with. Logically, it’s easy to understand how this could have health consequences. Read this article here for a full description of why I never eat microwaved foods anymore and have not for at least the last 10 years. We also show you how easy it is to live without a microwave and heat up your foods in healthier ways.

Food Rule #13. Add herbs and spices to everything (your body will thank you)

One of the healthiest things to include in your daily diet are herbs and spices. In fact, herbs and spices typically contain LOADS more antioxidants than most fruits and vegetables. Spices are extremely powerful, and almost medicinal for your body. Turmeric has been shown to have protective effects against cancer. Cinnamon has powerful blood sugar controlling effects. Many spices boost your immune system. Read this article to see our top 10 votes for the most powerful spices that boost your metabolism and protect your body from degenerative disease.

Bottom line…spices rule! Use them generously in all of your cooking for the best health benefits.

Food Rule #14. Saturated fats have been falsely accused

Remember that despite all of the bad nutrition information you hear from the government and the media, saturated fats have been falsely villified in the past, and are much healthier for you than most people realize. In fact, in recent years, scientists have become a lot more clear that saturated fats are actually important for health and hormone balance, your cell membranes, and many other vital functions in your body. You can read my article here about why saturated fats aren’t so bad after all, and can even be healthy sometimes depending on source.

If you’re interested in more of the actual science about why saturated fat can be healthy for you, I have an article below written by a PhD in Nutritional Biochemistry called The Truth about Saturated Fat – it’s a must read if you want to understand the science about why saturated fats have been falsely villified and how to enjoy these foods that have always been part of the ancestral human diet.

Food Rule #15. Artificial sweeteners make you fatter (and damage your gut too?)

Always avoid artificial sweeteners! Just because they don’t contain calories doesn’t mean they don’t harm your body. In fact, many studies link artificial sweetener use to weight gain. New research is also showing that artificial sweeteners can “trick” your body into releasing insulin due to cells in your mouth and stomach that sense the sweetness and are expecting sugar. Remember that high insulin levels can cause body fat deposition. Also, triggering insulin in this way can cause more cravings for carbohydrates and sugar in the hours after eating or drinking the artificially sweetened product.

You can read my article here with more details about why artificial sweeteners are terrible for your health, including possible long term health consequences such as cancer.

Also, did you know that Splenda can DAMAGE your gut health.

Food Rule #16. Vitamin D controls your immune system, hormone balance, and makes you younger

Pay attention to your Vitamin D levels.

Vitamin D is one of the most important substances in your body. It’s one of the single most important things in your body that control your hormones as well as your immune system. If you get sick often or have hormone imbalances, it’s quite likely that the cause is linked to low vitamin D levels.

Unfortunately, it’s estimated that almost 90% of Americans are deficient in vitamin D. Get your blood levels of vitamin D tested. Your goal should be blood levels between 50-70 ng/ml, where hormonal balance and immune function seems to be maximized. Sadly, most people typically clock in with levels in the 20’s or 30’s or lower, and these sub par levels can cause a lot of health problems.

Mid day sunshine is the most important source of vitamin D as your body produces vitamin D from a reaction with oils in your skin and UVB rays from the sun. Fatty fish, egg yolks, and organ meats are the best sources of dietary vitamin D, but it is hard to get enough vitamin D from diet alone, so small doses of daily mid-day sun is also important for your health (without burning).

You can read my article here to see why our food supply has diminished vitamin D levels now compared to decades ago.

For lots more great info on vitamin D, and it’s powerful benefits to your body, you can also read a really interesting article here that shows why vitamin D can even make you the equivalent of 5 years YOUNGER!

Food Rule #17. Pay attention to your gut flora

Probiotics rock! And most people have a harmful imbalance between good and bad bacteria in their guts. This is made worse by things you consume that damange your gut flora such as chlorinated drinking water, artificial sweeteners, pesticides, and the worst of them all — antibiotics. One round of antiobiotics can permanently disrupt the balance of your gut flora and leave you susceptible to other infections and diseases. Antibiotics have their place for life-threatening injuries and medical situations, but are overused in western medicine to the detriment of our health. Take this quiz to see if you have a dangerous imbalance of microbes in your gut.

Along with vitamin D levels, probiotics are one of the single most important things you can do for your health. Probiotics are equally important to your immune system as your vitamin D levels. Probiotics are your first line of defense in keeping pathogens at bay and preventing sickness. They’re extremely important for your digestion too.

Your “microbiome” in your gut is made up of TRILLIONS of microbes in total and hundreds of types of these friendly probiotics. These serve so many more vitally important functions in your body than most people realize, and imbalance of good to bad bacteria in your gut can cause over 170 diseases and conditions.

Read this article to see how probiotics can improve your digestion and immunity as well as the best sources to build up your healthy colonies in your digestive system.

Food Rule #18. Counteract or minimize carcinogens

Beware of carcinogenic acrylamides in browned carb-based foods. This is yet another reason to minimize grains as much as possible as breads and cereals are some of the worst offenders with acrylamides. Read our full article here on acrylamides, everything you need to know, and how to counteract these chemicals to protect your health.

Another carcinogenic chemical you can minimize is HCA’s formed on the browned portion of meats… here’s how to minimize HCA’s in grilled meat.

Food Rule #19. Why I avoid GM foods

Avoid the unknown health consequences of eating genetically modified foods. Again, going back to the principle that we are most adapted to eating what our ancesters ate for almost 2 million years, that list of foods obviously did NOT include genetically modified foods, since these “frankenfoods” weren’t included in the human food supply until the 1990’s.

There are still no long term health studies proving that GM foods are safe to eat. Read this article to see the possible dangers of eating GM foods and which 4 foods are the worst offenders to look out for.

Food Rule #20. Beware of “healthy whole wheat”

In a groundbreaking new best-selling book called Wheat Belly, Dr William Davis, a well respected cardiologist has intensely researched the effects of wheat-based foods (cereal, breads, pasta, baked goods, etc) and what this so-called “healthy whole wheat” actually does to your body from a biochemical standpoint internally.

His findings are not pleasant… some of the problems that whole wheat or any wheat foods can cause for your health are summarized in this article:

11 Ways that “whole wheat” can HARM your body (including abdominal fat, acne, joint problems and arthritis, IBS and acid reflux, cravings, addictive behaviors, increased overall calorie consumption, diabetes, heart disease, accelerated aging, and autoimmune diseases)

Food Rule #21. Enjoy your food, eat slowly, savor each bite

Lastly, enjoy your food! And enjoy good company with food. Don’t just mindlessly eat food in front of the TV. Studies show that people unknowingly eat more calories and gain more weight when they mindlessly eat in front of the TV. Instead, focus on your meal instead of a distraction…savor each bite you have. Pay attention and enjoy the subtle flavors and aroma of each bite. This makes you enjoy your food more, while eating less calories.

If you like what you read, please consider donating to help support my blog, even as little as $5 will help.

3 So-Called “Healthy” Foods that You Should STOP Eating (if you want a lean healthy body)

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of the best-seller: The Truth About Six Pack Abs

I was reading a statistic in a nutrition book recently, and this is going to shock you…

Now before I tell you the statistic, let’s keep an important fact in mind… according to well renowned nutrition author Michael Pollan, and his amazing book called In Defense of Food, humankind has historically consumed approximately 80,000 different species of edible plants, animals, and fungi, and approximately 3,000 of those have been widespread foods of the human diet.

Now get ready for a shocking and appalling statistic…

Currently, the average adult eating a typical modern western diet in countries such as the US, Canada, Australia, etc consumes approximately 67% of their total caloric intake from only 3 foods — CORN, SOY, AND WHEAT (and their derivatives).

What would be considered a reasonably healthy amount of corn, soy, and wheat in the human diet? Based on hundreds of thousands of years of human history, and what the natural diet of our ancestors was (indicating what our digestive systems are still programmed to digest most effectively), this would probably be in the range of about 1% to 4% MAX of our total calories from corn, soy, and wheat.

Considering that modern humans are eating 67% of their total calories from corn, soy, wheat… you can see why we have massive problems in our health, and our weight!

It’s not a surprise that we have so many intolerances and allergies, specifically to soy and wheat (and gluten intolerance)… the human digestive system was simply never meant to consume these substances in such MASSIVE quantities.

Keep in mind that these massively high levels of corn, soy, and wheat in our modern human diet is a relatively new phenomenon that originated from the economics of the multi-billion dollar corn, soy, and wheat industries. It really HAS been all about the money… NOT about our health!

By “derivatives” of corn, soy, and wheat, this means the food additives such as:
•high fructose corn syrup (HFCS)
•corn oil
•soybean oil (hydrogenated or plain refined)
•soy protein
•refined wheat flour
•hundreds of other food additives such as maltodextrin, corn or wheat starch, soy lecithin, mono and diglycerides, etc, etc

This doesn’t surprise me… consider how much soda or other sweetened drinks (with loads of HFCS) that the average person drinks daily… this is a LOT of calories from just 1 sole corn derivative. Even marinades, salad dressings, ketchup, breads, and 100’s of other foods contain loads of belly-fattening HFCS!

Also think about how many processed foods we have that are either fried in soybean or corn oil… and even if the foods are not fried in these oils, these oils are additives to almost every processed food… chips, candies, cakes, salad dressings, tomato sauces, burrito wraps, corn chips, breaded chicken, etc, etc. This is a LOT of calories from these 2 other corn and soy derivatives… both of them EXTREMELY UNHEALTHY!

On top of that, think about how much breads, cereals, pastas, muffins, and other highly processed wheat products that most people consume each day. Again, this is LOADS of unhealthy, blood-sugar spiking, nutrient-poor calories, that more than half of the population has some degree of intolerance to anyway.

It gets even worse!

Not only are we eating 67% of our total calories from corn, soy, and wheat… but because of the economics involved (specifically with cheap corn and soy) we are also feeding most of our farm animals corn and soy now too… again amplifying the amount of corn and soy that passes through the food chain and (from a biochemical standpoint) ends up in our bodies.

Probably the 2 worst examples of this blatant mismanagement of our food supply is how our factory farmed chickens and cows are fed.

Cows are fed mostly corn in factory feedlot farms, even though their digestive systems are only meant to eat grass and other forage. This makes the cows sick (hmm… E-coli anyone?), alters the omega-6 to omega-3 ratio of the fats to unhealthy levels, and also diminishes the healthy CLA fats that would occur naturally in grass-fed beef. All of these problems go away if our cows are fed what they were made to eat naturally – grass and other green forage!

Our chickens are also fed a diet of mostly corn and soy and crowded in tight pens in horrendous conditions… when the fact is that a chicken was meant to roam around the outdoors eating a mixture of greens, insects, worms, seeds, etc. When chickens are kept inside in tight quarters and fed only grains, it leads to an unhealthy meat for you to eat, and less healthy eggs compared to free-roaming chickens allowed to eat an outdoors diet.

Our food supply has gotten so screwed up that we’re even feeding our salmon and other farmed fish corn and soy…again because of the economics involved. How ludicrous is this, considering that fish are meant to eat a diverse diet of smaller fish, worms, bugs, etc. Again this makes farm raised fish unhealthy in terms of nutrition compared to their wild counterparts. If you want to see something even scarier about farm-raised fish, watch this quick video about the toxic fish you might be buying.

So even when you’re eating chicken, beef, and fish, you’re still essentially getting even MORE corn and soy into your body (from a biochemical standpoint) …considering that the cows, chickens, and farmed fish ate mostly soy and corn.

So it’s actually WORSE than just 67% isn’t it!

Why is it so unhealthy to consume 2/3rds of our calories from corn, soy, and wheat?

Well, this section could encompass an entire book, so to keep this short, I’ll just throw out a few random reasons…
•Skews the ratio of omega-6 to omega-3 fats in our diet to as high as 30:1, when a natural ratio of 1:1 to 2:1 in our ancestral human diet is considered healthy.
•Problems with gluten intolerance (related to heavy wheat consumption that is rampant)
•Problems with weight gain, blood-sugar swings, and reduced insulin sensitivity (and progression of diabetes) due to excessive refined corn and wheat flours, as well as HFCS in our diet
•Soy and corn are the most genetically modified crops (which also allows more pesticides and herbicides to be used, which are usually “xenoestrogens”)
•Many of the pesticide and herbicide residues in these crops are xenoestrogens, which can increase “stubborn” belly fat
•Soy products and derivatives contain a double-whammy of xenoestrogens as well as phytoestrogens… again creating an environment in your body for fat storage, carcinogenic effects, and even “man boobs” for some men in very severe cases
•The feeding of corn and soy to animals reduces the health and nutritional benefits (and micronutrient levels) of those animal products
•and the list could go on and on and on…

So how do you avoid all of this overwhelming amount of corn, soy, and wheat in our food supply, and finally take control of your weight and your health?

1. Don’t purchase processed foods! It all starts with your grocery cart discipline… choose only 1-ingredient foods such as fruits, veggies, beans, eggs (free roaming), nuts, seeds, and meats from grass-fed or free roaming animals that are raised correctly. Organic is preferred. Only resort to junk foods or processed foods on a 1-day per week “cheat day” but ONLY when dining out… that way, the processed foods aren’t in your house to tempt you.

2. Get most of your carbs from fruits and veggies instead of grains.

3. Avoid store bought salad dressings as they almost always contain soybean oil and HFCS (instead, try my homemade healthy salad dressing)

4. Make sure that your tomato sauces don’t have HFCS and soybean oils… look for sauces made with olive oil instead. Remember to avoid unhealthy canola oils too!

5. If you like guacamole (one of the healthiest snacks on the planet!), try veggie sticks with guacamole instead of genetically-modified, oil-soaked corn chips

6. If you like hummus, try veggies sticks with hummus instead of pita chips or other bread.

7. Reduce your cereal, bread, and pasta intake by having these foods only on “cheat days” and stick to more of the 1-ingredient foods I mentioned in #1 above. Try some of these healthy snacks as good alternatives (yes, I know that one of the 13 snacks on there has sprouted grain, which is fine on occasion).

I could go on with more examples, but I think that’s good for now.

So with all of this said… Is my diet perfect? Well, no of course not! Nobody is perfect, and I can give in to temptation on occasion just like anybody else.

However, I’d estimate that my corn/soy/wheat consumption is only about 2-4% of my total caloric intake compared to 67% for the average person. The way that I achieve this is to simply not bring any corn, soy, or wheat products into my house, so I’m never tempted by it. Therefore, at least 6 days/week, I eat virtually no corn/soy/wheat, except for the occasional piece of sprouted grain toast a couple times a week (which is a better option than typical “whole grain” bread).

I do, however, give in and sometimes eat breads, pasta, and even corn chips, etc. when I’m dining out. I see these as my cheat meals and try to do this no more than once per week. I still completely eliminate sodas and deep fried foods though…they are just TOO evil!

Please share this article with your friends and family on email, Facebook, Twitter, blogs, forums, etc… this is one of the MAJOR reasons that we are so unhealthy and overweight as a society… 67% of our calories from just 3 foods (and their derivatives) is an appalling statistic! Don’t give in to the marketing machine that is the corn, soy, and wheat industries! Take control of your OWN health instead of letting big corporations take control of your health.

If you like what you read, please consider donating to help support my blog, even as little as $5 will help.

How Cells from an Aborted Fetus are Used to Create Novel Flavor Enhancers

For several years anti-abortion advocates have been warning that a new technology for enhancing flavors such as sweetness and saltiness uses aborted fetal cells in the process.

The biotech company using this novel process, Senomyx, has signed contracts with Pepsi, Ajinomoto Co. (the maker of aspartame and meat glue), Nestlé and other food and beverage companies2 over the past several years.3

The primary goal for many of these processed food companies is to make foods and beverages tasty while reducing sugar and salt content.

While Senomyx refuses to disclose the details of the process, its patent applications indicate that part of the secret indeed involves the use of human kidney cells, known as HEK293, originating from an aborted baby.

It’s worth noting that no kidney cells, or part thereof, are actually IN the finished product.4 Rather they’re part of the process used to discern new flavors, which will be discussed below.

That said, to many, this is still “over the line.” Two years ago, anti-abortion groups launched boycott campaigns against Pepsi Co., urging them to reconsider using flavorings derived from a process involving the use of aborted embryonic kidney cells.

Whatever your personal convictions might be on the issue of using biological material from an aborted fetus, the issue of whether or not biotech-constructed flavor enhancers are safe or not remains…

Biotech Cooks Up New Flavors

Senomyx5 is a high tech research and development business that is “dedicated to finding new flavors to reduce sugars and reduce salt.” These include new flavors such as Savory Flavors and Cooling Flavors, as well as flavor modulators such as Bitter Blockers and enhancers of Sweet and Salt tastes.6

Senomyx is also engaged in a new effort to discover and develop high-potency sweeteners to replace high fructose corn syrup, artificial sweeteners, and natural herb sweeteners like Stevia, which some people object to due to its aftertaste.

To accomplish this, Senomyx has developed patented “flavor enhancing” compounds using “proprietary taste receptor-based assay systems.” It’s a taste testing system that provides scientists with biochemical responses and electronic readouts when a flavor ingredient interacts with their patented receptor, letting researchers know whether or not they’ve “hit the mark” in terms of flavor. As described by Senomyx:7

“Flavors are substances that impart tastes or aromas… Individuals experience the sensation of taste when flavors in food and beverage products interact with taste receptors in the mouth. A taste receptor functions either by physically binding to a flavor ingredient in a process analogous to the way a key fits into a lock or by acting as a channel to allow ions to flow directly into a taste cell.

As a result of these interactions, signals are sent to the brain where a specific taste sensation is registered. There are currently five recognized primary senses of taste: umami, which is the savory taste of glutamate, sweet, salt, bitter and sour.

Senomyx has discovered or in-licensed many of the key receptors that mediate taste in humans. We created proprietary taste receptor-based assay systems that provide a biochemical or electronic readout when a flavor ingredient interacts with the receptor.”

According to an article in The New Yorker8 published in May 2011, Pepsi’s New York plant has a robot fitted with human taste buds to reliably “predict” what humans might like. To create this robotic taste tester, Pepsi Co. scientists injected the genetic sequences of the four known taste receptors into cultured cells, and then hardwired the cells to the robot’s computer. The robot (which has replaced human taste testers for the initial taste trials) can sample some 40,000 flavor assays per day.

What are These Genetically Engineered ‘Flavor Enhancers,’ and are They Safe?

According to a CBS News report from June 2011, 70 out of 77 Senomyx patents9, 10 filed at that time referred to the use of HEK 293.11 These are human embryonic kidney cells originally harvested from a healthy, electively aborted fetus sometime in the 1970’s. The “HEK” identifies the cells as kidney cells, and the “293” denotes that the cells came from the 293rd experiment.

These cells have been cloned for decades, as they offer a reliable way to produce new proteins using genetic engineering. Senomyx has engineered HEK293 cells to function like human taste receptor cells,12 presumably such as those used in Pepsi Co’s taste-testing robot. This was done by isolating taste receptors found in certain cells, and adding them to the HEK cells.

HEK cells are also widely used within pharmaceutical and cell biology research for the same or similar reasons. It is however the first time HEK cells have been used in the food industry, which carries a certain “ick” factor for many. There’s also the issue of just not knowing how these new flavors are created. As stated in another CBS news report:13

“So what exactly is this magic ingredient that will be appearing in a new version of Pepsi, and how is it made? Unfortunately, those questions are hard to answer. Senomyx… refers to them only as ‘enhancers’ or ‘ingredients’… The products work by triggering receptors on the tongue and tricking your taste buds into sensing sweetness — or saltiness or coolness, in the case of the company’s other programs…

So are Senomyx’s covert ingredients safe? That, too, is anyone’s guess… many of its enhancers have ‘been granted’ GRAS (Generally Recognized As Safe) status, but all that means is that the company did its own assessment and then concluded everything was fine. We don’t know whether Senomyx did any testing since the company isn’t required to submit anything to the FDA.14

There’s no reason to think that Senomyx’s products will cause harm, but until or unless Pepsi decides to share details about how exactly it’s achieving a 60 percent reduction in sugar while keeping the taste the same, customers will be drinking their ‘scientifically advantaged’ sodas completely in the dark.”

The lack of labeling requirements is particularly troublesome and will probably become an issue in the future. Since these compounds (whatever they are) are used in such minute quantities, they don’t have to be listed on the label. They’ll simply fall under the generic category of artificial and/or natural flavors. What this means is that the product will appear to be much “healthier” than it might otherwise be, were a flavor enhancer not used.

According to a 2010 CBS report,15 Senomyx’s flavor enhancers were already being sold outside the US at that time. For example, Nestle was by 2010 using an MSG flavor enhancer in its Maggi brand soups, sauces, condiments and instant noodles, and Ajinomoto was also using a similar ingredient in products for the Chinese market. This means less of the artificial sweetener is needed to create the same sweet taste as before, but while one could argue that this is a good thing, I suspect we will ultimately learn that this flavor enhancement method has multiple unforeseen adverse consequences — metabolically, and biologically.

Consequences of Food Alteration are More the Rule than the Exception…

There are many reasons why you’re better off choosing natural whole foods in lieu of processed alternatives, but one of the primary ones is that junk foods contain additives that increase your toxic load, which in turn may increase your tendency to develop cancer. As of yet, there is NO medical research to back up the assertion that manipulating your taste buds in the way Senomyx’ products do is safe and healthy in the long term. As an example, I would point to the evidence now available showing that one of the reasons why artificial sweeteners do not work as advertised is because the taste of sweet itself is tied into your metabolic functioning in a way that we still do not fully understand… As a result, artificially sweetened products, oftentimes boasting zero calories, actually result in greater weight gain than sweetened products when used “in the real world.”

It’s easy to forget that the processed, pre-packaged foods and fast food restaurants of today are actually a radical change in terms of the history of food production. Much of what we eat today bears very little resemblance of real food. Many products are loaded with non-nutritive fillers — purposely designed to just “take up space” to make you think you’re getting more than you really are — along with any number of additives. Many additives have been shown to have harmful effects on mood, behavior, metabolic functioning and biochemistry.

Now, with the introduction of untested engineered flavor enhancers, you’re left wondering whether processed foods with “cleaner” labels really are safer and healthier or not… Remember, because Senomyx’ flavor enhancers are used in such low concentrations they are not required to undergo the FDA’s usual safety approval process for food additives.

The disease trends we’re now seeing are only going to get worse as much of the processed foods consumed today are not even food-based. Who knows what kind of genetic mutations and malfunctions we’re creating for ourselves and future generations when a MAJORITY of our diet consists of highly processed and artificial foods that contain substances never before consumed by humans in all of history.

How to Enhance Your Food’s Flavor, Naturally

When choosing what to eat, I highly recommend you focus your meals on real food, and remember “food” equals “live nutrients.” Nutrients, in turn, feed your cells, optimize your health and sustain life. To help you along, I’ve created a free optimized nutrition plan, which takes you step-by-step from the beginner’s through the advanced level.

When you eat real foods as opposed to “food products” like the ones being “enhanced” by Senomyx’ technology, you don’t need artificial, lab-created flavors or flavor enhancers, because real foods taste delicious. The fact that processed foods taste good is the culmination of a profitable science of artificial flavors, enhancers and additives, without which most processed food would taste and look like shredded cardboard.

Real food naturally has vibrant colors, rich textures, and is authentically flavorful. For times when you want to add even more oomph to your meals, nature has provided herbs and spices, which are not only incredibly tasty but also will make your real food even healthier.

If you like what you read, please consider donating to help support my blog, even as little as $5 will help.

The five best home remedies for colds, coughs and the flu

From the pantry to the bedside, home remedies you can make in a snap help prevent seasonal colds or cure a stubborn case of the flu.

Garlic tea immune enhancer
A well-known immune system strengthener, garlic shines as an antibacterial and antiviral herb for fighting colds, coughs and the flu. One of the best ways to take advantage of garlic’s healing properties is by drinking fresh garlic tea. Sweetened with a little raw honey, it’s delicious and helps to heal what ails you. Peel 2 to 3 cloves of fresh garlic and lightly crush them with the side of a wide knife blade. Add them to 2 cups of water and bring to a boil. Lower the heat and simmer for another 15 minutes. Strain the garlic and allow the tea to cool to mouth temperature. Add raw honey, a tiny pinch of cayenne pepper and a squeeze of lemon juice. Drink as much as desired.

Red onion and raw honey cough syrup
A wonderful home remedy for adults or kids suffering from a cough uses brown cane sugar, raw honey or stevia and red onions to make a soothing and tasty cough syrup. Wash, peel and slice the entire onion horizontally. Starting with the base of the onion, layer the slices in a bowl alternating with layers of raw honey or brown sugar. Stevia powder works well for this home remedy too; however, it is extremely sweet. Continue adding layers of onion and sweetener until the entire onion is reconstructed in the bowl. Cover and allow the sweetened onion to remain in the bowl on your counter for about 12-15 hours or overnight. The next day, there will be about a cup or more of sweet syrup in the bowl. The cough syrup contains a range of nutrients, vitamins and minerals from the onion and the honey to help fight infection and soothe sore throats and quiet a cough. Take a spoonful as needed. Has no onion-y taste.

Raw honey and lemon for sore throats
A mixture of fresh lemon juice and raw honey provides soothing relief for sore throats and helps stop the tickle that stimulates coughing. Raw honey — with all its components including royal jelly, propolis and bee pollen — is high in nutrients and enzymes which kill bacteria and viruses. The vitamin C and antioxidants found in fresh lemons boost the immune system, speeding healing. Together these two home remedies are a powerhouse for getting over a cold and sore throat. Mix the juice of 1/2 the lemon with 2 to 3 tablespoons of honey and sip throughout the day as needed.

Chicken soup antiviral
Chicken soup really does act to knock out a cold or the flu and hasten healing. As long ago as the 12th century, the Jewish physician Maimonides recommended consuming chicken soup to fight colds and flu. Take advantage of the high antioxidant properties and nutrients found in organic vegetables and chicken. Although non-organic chicken soup may relieve some cold symptoms, it also supplies the body with pesticides, growth hormones, herbicides and antibiotics that are not recommended for well being. Go organic all the way and get well quickly.

Mullein tea for coughs and congestion
Mullein tea is well-known for relieving chest congestion from coughs, colds and the flu. It acts as an expectorant, loosening trapped mucous and soothing sore throats. Make mullein tea by filling a tea ball or strainer with dried mullein herb and steeping in a cup of boiling water for 10 minutes. Sweeten with raw honey and drink as needed to relieve symptoms.

Sources for this article include:
University of Maryland Medical Center: Cough
http://www.umm.edu/altmed/articles/cough-000042.htm

Health911.com: Coughs
http://www.health911.com/remedies/rem_coughs.htm

Linus Pauling Institute: Garlic and Organosulfur Compounds
http://lpi.oregonstate.edu/infocenter/phytochemicals/garlic/

Office of Health Promotion University of Utah: Cold, Flu and Sore Throat
https://www.sa.utah.edu/ohp/top/ColdFluorSoreThroat.htm

HolisticOnline.com: Herbal Medicine for Flu
http://www.holisticonline.com/Remedies/Flu/Flu_herbal-medicine.htm

About the author:
READ MORE OF JEAN (JB) BARDOT’S ARTICLES HERE: http://www.naturalnews.com/Author1686.html

JB Bardot is trained in herbal medicine and homeopathy, and has a post graduate degree in holistic nutrition. Bardot cares for both people and animals, using alternative approaches to health care and lifestyle. She writes about wellness, green living, alternative medicine, holistic nutrition, homeopathy, herbs and naturopathic medicine. You can find her on Facebook at http://www.facebook.com/profile.php?id=100001364941208&ref=tn_tnmn or on Twitter at jbbardot23 https://twitter.com/#!/jbbardot23

If you like what you read, please consider donating to help support my blog, even as little as $5 will help.

Ever since Beyonce Knowles was associated with the Lemon Detox diet, there has been a surge of interest in this particular program. Also known as the Master Cleanse, this detox diet has been around for almost 50 years and has seen variations on its recipe and program. It’s effectivity in breaking down built up toxins in the body while contributing to short term weight loss has made it a popular option for a spring detox.

Reviewing the Master Cleanse
The Lemonade Detox diet first became effective, strangely, when its creator, Stanley Burroughs, recommended it for the healing of stomach ulcers. In his book “The Master Cleanser”, he goes on to share how he first came to test the Master Cleanse diet on a patient who was suffering from ulcer for three years. Left with no other recourse, the patient approached Stanley who recommended that he undertake the cleanse. After eleven days, the patient was totally healed to the amazement of the doctors. Many other cases followed with same consistent and astounding results corrected within ten days. Of particular note also was that those undergoing the Master Cleanse also experienced a reduction in weight.

If there have been doubts as to the veracity of Stanley Burrough’s claim of the Lemon Detox diet’s effectivity, there have been testimonies over the years of its efficacy. Of recent vintage is Tom Woloshyn’s work, “The Master Cleanse Experience”, published by Ulysses Press in 2009. This book briefly mentions Woloshyn’s experience in advising clients who has undergone the Master Cleanse program and provides among other insights health benefits which include better sleep, positive outlook, clarity of mind and freedom from addictions. He, thus, advocates keeping a journal to monitor developments as well as a reference for future use when undergoing the program for the second or many more times over.

The Master Cleanse operates on the principle that, for disease to be addressed, cleansing must be undertaken. Simplifying and correcting disorders through this process is actually a way of correcting every disease. Developments in nutrition and science have clearly identified improper diet, negative mental attitudes and inadequate exercise as the factors that create the conditions to produce toxin build up over time. That is why the Master Cleanse is not an end to itself. It is actually just the tip of a long chain of healthy decisions of those who wish to undertake it. Observing a healthy diet, regular exercise as well as stress reduction is essential in maintaining the gains that the Master Cleanse Detox diet can offer.

Surrendering to the process
Undergoing a detox diet is just like preparing for a marathon. It is necessary to keep sight of your goals or you stand to be cast in the wayside, a victim of your doubts. Tom Woloshyn offers this delightful insight when encouraging first timers who wish to undertake the Master Cleanse, fully knowing its side effects firsthand. Defining the outcome after having identified where you are, and what you want to achieve is the next step to achieving the goal you have set for yourself.

According to Woloshyn, some people prepare themselves before undergoing the detox by going on a vegetarian diet. It’s less stressful on the body and makes the transition to the Master Cleanse easier. For those who regularly take coffee or soda drinks, a gradual reduction in intake are recommended as well as taking pantothenic acid (vitamin B-5) to help prevent the onset of headaches brought about by caffeine withdrawal.

People who have undergone organ transplants as well as those on immune suppressant drugs cannot take the fast. Woloshyn warns that the cleanse stimulates the immune system while effectively inhibiting the results of the drugs, this combination will most likely lead to the organ transplant being rejected by the body.

How to do the Master Cleanse
The Lemon Detox diet is a cleansing program and encourages only the intake of lemonade made from the following ingredients: lemons, pure maple syrup, cayenne pepper and water for a minimum of ten days only.

To create the mixture, mix the ingredients in the amount instructed by Burroughs and drink a minimum of at least six to twelve glasses of the concoction daily through out the day. Drink the lemonade whenever hunger pangs strike.

A laxative must be taken in the morning and then in the evening. Using a salt water flush instead of a morning laxative can also be availed of instead. However, be sure to observe at least three bowel movements in a day. This will ensure that the waste accumulated in the intestinal walls is totally removed.

Always enjoy the Master Cleanse lemonade drink fresh and do not subject it to microwave as doing so will minimize its effectiveness. For each successful day, the psychological need to eat is slowly overcome full, providing confidence and a sense of control that motivates the person undergoing the diet.

Breaking the Master Cleanse is just as critical as starting it. On day one coming off the fast, immediately after the end of the master cleanse, slowly introduce orange juice into the diet. Day two will see the introduction of vegetable soups and broths. Day three observe a diet of fruits and vegetables. Be careful not to overeat or eat too soon and drink plenty of water. Slowly ease your self to a normal diet and avoid meat, fish, milk and eggs.

After undergoing the Master Cleanse, it is advisable to eat wisely. The gains derived from the Master Cleanse diet will surely be a powerful foundation to change old habits and start a life free from disease.

The lemonade recipe
The original recipe by Stanley Burroughs produced fantastic results for almost 50 years. However, some have been promoting alterations of the original recipe. The problem with this arrangement is that they are done without understanding why the original ingredients work. Since the Master Cleanse is essentially a juice fast, adding shakes, cayenne pepper capsules or protein powder in an attempt to improve its efficacy is self defeating because it reduces the efficacy of the diet.

The purpose of the program is to give the digestive tract a ten day vacation, so adding things to be digested does not contribute to the objective of the diet. Stanley Burroughs in fact discourages the intake of supplements and vitamins during the program because it interferes with the body’s elimination system. Furthermore, the natural sources of vitamins and minerals already found in lemon and the maple syrup already provide for the body’s needs during the detox program.

Other alterations include mistakes in the ratio of water through modification of the original recipe and dilution. This modification defeats the purpose of the minimum 6 drinks a day because it is more than the amount of water required. It is best to remember that variations on the process and especially in the recipe will not produce the results that originally worked for the many that faithfully followed the original Master Cleanse program and lemonade recipe.

This is the classic single serve recipe provided in Stanley Burrough’s book:

2 (tbs). of lemon or lime

2 (tbs). of genuine maple syrup

1/10 tsp cayenne pepper

10 oz. water (hot or cold as preferred)

For those who cannot enjoy their lemonade, Tom offers this alternative:

1. Mix equal parts of lemon juice and maple syrup as a concentrate in a dark container. Keep this mixture cool.

2. Make enough concentrate for as long as you are incapable of making the fresh lemonade juice.

3. Every time you want a glass of lemonade, measure 4 tbs. of this mixture in a glass.

4. Add water and cayenne pepper, stir and drink. The maple syrup preserves the lemon juice and prevents oxidation of the vitamin C and enzymes.

Tom Woloshyn fondly recalled Stanley Burrough’s remarks. He was said to have repeated many times over a phrase most technical people use when instructing frustrated customers, “When all else fails, follow the instructions.” In order to ensure success and experience the benefits of the Master Cleanse Detox diet, it is essential to understand how to do the program properly. Faithfully following what has been prescribed is the first step in this direction.

Sources for this article:
http://www.b-organized.biz/download/master_cleanse.pdf
http://www.google.com.ph
http://themastercleanse.com/master-cleanse/lemonade-diet/
http://themastercleanse.org/the-lemonade-diet/

If you like what you read, please consider donating to help support my blog, even as little as $5 will help.

The 10 symptoms of vitamin D deficiency you need to recognize

Taking vitamin D while still young may be good for the body in the long run. Results from a study conducted by the University of Zurich have confirmed that sufficient amounts of vitamin D taken consistently are necessary to maintain bone health.

Many people believe that maintaining healthy eating habits is enough, but only few foods naturally contain significant levels of vitamin D. According to Dr. Heike A. Bischoff-Ferrari, a faculty of UZH, in order to get adequate levels of vitamin D through diet alone, two servings of fatty fish like salmon or mackerel would have to be consumed every day. It is thus necessary to increase vitamin D levels in the body through sufficient sun exposure and supplementation in order to use the sunshine vitamin’s full potential for maintaining proper body functioning.

This misconception about maintaining D levels through diet does have a degree of ground since vitamin D is not a stand alone vitamin. To perform many functions, vitamin D works in cooperation with other vitamins like magnesium, which can be found in leafy green vegetables such as spinach. This unique characteristic of vitamin D has contributed to the management of many chronic illnesses.

The many faces of vitamin D
Decades ago, health care professionals thought vitamin D was only good for keeping healthy bones and teeth. Recent advances in science, however, have put this vitamin in the spotlight by revealing its multifaceted role in the proper functioning of the human body and its ability to lower the risk of illnesses not formerly associated with it.

Despite the recent revelations about the potential of vitamin D, it appears that not everyone appreciates this discovery. The current lifestyle of working indoors has contributed to the growing number of vitamin D deficiency cases worldwide. This is compounded by the fact that not everyone is aware that he or she may be vitamin D deficient.

Am I vitamin D deficient?
The best way to discover vitamin D deficiency is to take a blood test that will measure the level of the vitamin in your blood. You can either ask your doctor to administer the test or buy a home test kit do the test yourself. However, you are certainly vitamin D deficient if you have any of the following ailments, and you need to consult with your doctor regarding your preventive, as well as curative, options as soon as possible.

1.) The flu – In a study published in the Cambridge Journals, it was discovered that vitamin D deficiency predisposes children to respiratory diseases. An intervention study conducted showed that vitamin D reduces the incidence of respiratory infections in children.

2.) Muscle weakness – According to Michael F. Holick, a leading vitamin D expert, muscle weakness is usually caused by vitamin D deficiency because for skeletal muscles to function properly, their vitamin D receptors must be sustained by vitamin D.

3.) Psoriasis – In a study published by the UK PubMed central, it was discovered that synthetic vitamin D analogues were found useful in the treatment of psoriasis.

4.) Chronic kidney disease – According to Holick, patients with advanced chronic kidney diseases (especially those requiring dialysis) are unable to make the active form of vitamin D. These individuals need to take 1,25-dihydroxyvitamin D3 or one of its calcemic analogues to support calcium metabolism, decrease the risk of renal bone disease and regulate parathyroid hormone levels.

5.) Diabetes – A study conducted in Finland was featured in Lancet.com in which 10,366 children were given 2000 international units (IU)/day of vitamin D3 per day during their first day of life. The children were monitored for 31 years and in all of them, the risk of type 1 diabetes was reduced by 80 percent.

6.) Asthma – Vitamin D may reduce the severity of asthma attacks. Research conducted in Japan revealed that asthma attacks in school children were significantly lowered in those subjects taking a daily vitamin D supplement of 1200 IU a day.

7.) Periodontal disease – Those suffering from this chronic gum disease that causes swelling and bleeding gums should consider raising their vitamin D levels to produce defensins and cathelicidin, compounds that contain microbial properties and lower the number of bacteria in the mouth.

8.) Cardiovascular disease – Congestive heart failure is associated with vitamin D deficiency. Research conducted at Harvard University among nurses found that women with low vitamin D levels (17 ng/m [42 nmol/L]) had a 67 percent increased risk of developing hypertension.

9.) Schizophrenia and Depression – These disorders have been linked to vitamin D deficiency. In a study, it was discovered that maintaining sufficient vitamin D among pregnant women and during childhood was necessary to satisfy the vitamin D receptor in the brain integral for brain development and mental function maintenance in later life.

10.) Cancer – Researchers at Georgetown University Medical Center in Washington DC discovered a connection between high vitamin D intake and reduced risk of breast cancer. These findings, presented at the American Association for Cancer Research, revealed that increased doses of the sunshine vitamin were linked to a 75 percent reduction in overall cancer growth and 50 percent reduction in tumor cases among those already having the disease. Of interest was the capacity of vitamin supplementation to help control the development and growth of breast cancer specially estrogen-sensitive breast cancer.

Prevention is proactive
These various health conditions associated with vitamin D deficiency need not be something to fear. A proactive approach to prevention can assist in the avoidance of the many chronic diseases associated with vitamin D deficiency. For one, thousands of dollars can be saved, not to mention the peace of mind, simply at the cost of taking a walk under the sun. Save the umbrellas for the rainy days.

Sources for this article:

http://www.foxnews.com/story/0,2933,510299,00.html
http://journals.cambridge.org
http://www.vitamindcouncil.com

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Why High Intensity Strength Training Works So Well

A little over three years ago, I was introduced to high intensity interval training, commonly referred to as HIIT, when I met Phil Campbell at a fitness camp in Mexico. I refer to it as Peak Fitness Training.

It dramatically altered my own fitness regimen, health and fitness level, and my subsequent exercise recommendations. In recent years, mounting evidence confirms that HIIT really is a cut above the rest when it comes to the health benefits exercise can provide.

In the video above, Niles Rickey Wheeler, better known as “Bodyman47” in the Vital Votes forum, shares his personal fitness routine, inspired by my discussions about Peak Fitness and high intensity strength training.

Wheeler was introduced to total body circuit training at the age of 27, when he got the chance to meet Arthur Jones, the inventor of Nautilus equipment. In his early 50’s, he won several physique competitions. Then, at the age of 52, he was diagnosed with colon cancer.

After his recovery, he got back to training, but never returned to the condition he wanted—until he discovered this site. He now credits my optimized Nutrition Plan, Pure Power whey protein, and total body circuit training for successfully bringing him back to his former level of performance.

I couldn’t be more pleased, and I thank him for sharing his success story. This is what it’s all about for me—to make a difference in people’s lives and helping you be as healthy as you can possibly be, for as long as possible.

Wheeler is a perfect example of how you can take control of your health and reap the benefits—regardless of your age.

Like Wheeler, I too feel like I’m more fit today than I was 30 years ago—in large part due to my Peak Fitness regimen. While I can’t run a 2:49 marathon (and wouldn’t want to) like I did back then, there is no doubt in my mind that I am much healthier as a result of shifting my exercise program from cardio to high intensity and strength training. In the first three months alone after I switched from long distance running to HIIT, I dropped five percent body fat without ever touching a treadmill! Before that, I’d been a long distance runner for 42 years.

How to Turn Your Strength Training Routine into a HIIT Session

Now in his mid-60’s, Wheeler completes a total body workout two to three times per week, which takes him an average of just 15-20 minutes. As I’ve mentioned before, you can turn virtually any exercise into a high intensity exercise, including strength or weight training. Metabolically speaking, both forms are very similar to each other. High-intensity interval-type training gives a natural boost to human growth hormone (HGH) production, which is essential for optimal health, strength and vigor. I’ve discussed the importance of Peak Fitness for your health on numerous occasions, so for more information, please review this previous article.

The primary differences are as follows:
•Anaerobic HIIT (high intensity sprints) can be performed on a recumbent bike or an elliptical machine, or by sprinting outside. Here, you go all out for 30 seconds, and then rest for 90 seconds between sprints. Total workout is typically 8 repetitions/sprints.
• High intensity strength training makes use of free weights or resistance equipment. You turn your weight training routine into a high intensity routine by slowing down your movements.

The first inch should take about two seconds. Since you’re depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. Slowly lower the weight to the same count.
•Repeat until failure, meaning the point at which you can no longer maintain good form and still lift the weights. (Once you reach exhaustion, don’t try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it’s not ‘going’ anywhere, for another five seconds or so. If you’re using the appropriate amount of weight or resistance, you’ll be able to perform four to eight repetitions). Immediately switch to the next exercise for the next target muscle, without resting in between.

Wheeler’s workout is a modified form of the super slow workout, as his movements are not slow enough to qualify as ‘super slow.’ It’s more similar to the hybrid version I demonstrated in a previous article, using a four-second positive and a four-second negative motion (meaning it takes four seconds, or a slow count to four, to bring the weight up, and another four seconds to lower it), rather than the super slow count of 10. Still, this is far slower than most people lift weights, and Wheeler is clearly getting results. He also does one classic super slow workout once per month, as well as one super slow negative-only workout, for which you need assistance. As a general rule, he never does the same workout twice in a row.

“I either change weight, reps or order,” he says. “This is called muscle confusion. It keeps the muscle from adapting to the same thing and increases speed of growth and conditioning.”

Whatever form you choose, remember to start at your own pace. The important part is to make sure you’re progressing, and the way to do that is to continually keep pushing yourself just a little bit further. The only competition you have is yourself. Progression and consistency are the key to any fitness program.

The Bodyman Workout

Here’s a summary of Wheeler’s routine, which he demonstrates in the video. First, he begins with a few Active Isolated Stretches (AIS). The stretches are only held for a couple of seconds, and are completed in repetitions. You want to avoid static stretches as these can do more harm than good by weakening the muscle.

Wheeler recommends keeping your workout to 12-15 exercises, alternating single joint isolated movements with compound movements. An important factor is to focus on the muscle you’re working. You want to feel the muscle contraction, and focus on your form. As Wheeler says, this is your mind and body working in tandem. Throughout, use a weight that you can get at least 8 repetitions with, and exercise through full range of motion. Remember to use slow, deliberate movement, focusing on feeling the muscle contraction, and repeat to failure. The upper and lower body exercises he demonstrates are as follows, beginning with legs:
1.Leg extension (single joint isolated movement)
2.Compound multi joint leg press, keeping constant tension on the muscle. (Avoid locking out your knees)
3.Leg curl

Next, the upper body workout, starting with the largest muscle: your latissimus dorsi (lats):
1.Lat pullover with dumbbell, done to failure. Place your feet on the bench to prevent any leverage advantage
2.Underhanded pulldown, to keep your bicep in the strongest position. (Overhand you lose the strength of the bicep. Keep your hands in supinated position)
3.Row, which works both your lats and rear deltoids
4.Chest fly
5.Chest press on a slight incline
6.Lateral shoulder raise using dumbbells or a lateral raise machine
7.Upright row
8.Overhead press
9.Bicep curl
10.Overhead tricep extension.
11.Bicep curl full contraction full extension
12.Standing tricep pushdown

Why High Intensity Strength Training Works So Well

Dr. Doug McGuff is a strong proponent of the super slow workout, stating you can cut your workout from about 20 minutes doing HIIT on an elliptical, three times a week, to a mere 12-15 minutes once a week while still achieving the same growth hormone production. Intensity is key for making it work. As explained by Dr. McGuff, the higher the intensity, the lower the frequency required. In fact, in order for your exercise to remain productive, you have to disproportionally decrease the frequency as your fitness level improves (as this will increase the intensity at which you’re working).

For example, as a weak beginner, you can exercise three times a week and not put much stress on your system. But once your strength and endurance improves, each exercise session is placing an increasingly greater amount of stress on your body (as long as you keep pushing yourself to the max). At that point, Dr. McGuff recommends reducing the frequency of your sessions to give your body enough time to recover in between. Recovery becomes increasingly important as you boost the intensity of your exercise, and as you get increasingly fit, you will need anywhere from three to seven days of recovery between sessions. In the interview below, Dr. McGuff explains why:

“[Y]our adrenal gland… sits right above your kidneys, and it’s arranged in layers. On the outermost layers, you have mineral corticoids that control your sodium and your electrolyte levels. In the middle layer, you have your corticosteroids that control sugar and generate stress hormones. And in the innermost layer is where you generate growth hormones and the sex steroids, or that’s involved in the axis, in the feedback loop that generates that.

The old saying in medical school to memorize the three layers is ‘salt, sugar, sex’ – the deeper you go, the better it gets. But you got to remember, your adrenal gland is an integrated organ. Those three layers are not perfectly divided.

If through high-intensity exercise you’re trying to hammer that adrenal gland three times per week, but now you’re much stronger and your body hasn’t fully recovered from your Monday session and you come back and hit it again on Wednesday… you’re going to tap down into that deeper level. Instead of growth hormones spurt, you’re going to get in a cortisol spurt. You’re going to completely undermine what is it that you’re after.”

When asked about the parameters of how to know if you are recovered from your exercise, Dr. McGuff says:

“You would have a restless energy and feel like you have to engage in some type of physical activity. You will spontaneously just want to work out.” I previously interviewed Dr. McGuff about his super slow fitness regimen, so for a refresher, or to learn more, you can review the full interview here.

Going Super Slow: Guidelines for Five Common Upper Body Exercises

1.The Barbell Bench Press: When bench pressing, it’s important to maintain proper alignment. Remember to keep the bar over the center of your chest. Place your hands a comfortable distance apart – but not too far. Do not extend the bar over your face or toward your head, but keep above your chest. Again, remember to perform the exercise at a slow count of either four seconds up and four seconds down (or 10 seconds up and 10 seconds down for the classic super slow count). Resisting on the way down is what really helps build muscle strength.

The bench press will help you tone your pecs – the pectoralis major and minor – as well as your triceps and forearms. It also helps work your front shoulder muscles and the area from the bottom of your armpit to the middle of your ribcage, often referred to as the “boxer’s muscle.” As before, select a weight that will allow you to do 10-12 reps to failure, and remember to just barely touch the top of your chest – don’t let the weights fall or rest there.
2.Lat Pull-Down: When performing a lat pulldown with a supinated grip, you pull the weight down in front of your head with the palms of your hands facing your body. For good form, make sure to keep your shoulder blades retracted as you perform the extension. If you’re doing it right, you can feel your torso tighten as you lower the weights to a count of four. Also avoid pressing your legs against the supports. Keeping your feet flat on the floor forces you to direct the work to the muscle groups you’re isolating.

The lat pull-down will strengthen your latissimus-dorsi, teres-major, and pectoralis major muscles, and will help reshape your torso.
3.Shoulder Press: The barbell shoulder press accentuates your anterior deltoid, the muscle that strengthens your shoulders, helps shape your biceps, and defines the area between your shoulder and pectoral muscles. For proper form, grasp the bar slighter wider than shoulder width. Overall, this exercise helps strengthen your arms and upper body.
4.Barbell Curl: For this exercise, make sure you widen your base and bend your knees just a little bit. Also, engage your core, and maintain a good posture. Visually, you should be able to draw a near-straight line down the center of your body. If you can’t manage that, opt for lower weights until you can. The only joint that should pivot is your elbow joint.

The barbell curl primarily works your biceps, but it also strengthens your forearms and shoulders. Keep in mind that women, unless they’re bodybuilders, often don’t want to build up their biceps and triceps like men do. In that case, ladies may wish to level off, and not increase the weight anymore once your arms are at the shape you want them.
5.Tricep Press-Down/Pull-Down: Grip the pull-bar with both hands about shoulder-width apart, and push/pull down. Make sure your neck is in a natural, neutral position, looking straight ahead as you isolate the target muscle. Again, if you can’t lift and lower the weights without bending over, you’re not getting the full benefit of the exercise. If that’s the case, then reduce the amount of weight you use. Ladies: this is one way to get rid of those saggy bags under your arms! Build this muscle and you’ll see a difference in no time.

Greater Safety—Another Benefit of High Intensity Strength Training

Super-slow weight training has another benefit that makes it ideal for virtually everyone, regardless of age or fitness level, and that is safety, as it actively prevents you from accidentally harming your joints or suffering repetitive use injury. By depriving yourself of the acceleration, you’re delivering virtually no punishment to your joints, which prevents repetitive use injury.

I’m convinced that incorporating HIIT into your fitness regimen can have a profoundly beneficial impact on your health, whether you do it using a bike, elliptical, sprinting, or using weights. I’m grateful to “Bodyman” for sharing this video and telling his story. I have no doubt that those of you who put this information into practice can reap the benefits, just like he has. I hope you’ll give it a try!

If you like what you read, please consider donating to help support my blog, even as little as $5 will help.

Cereal is, by and large, one of the worst foods for your waistline, and your health. There are of course a few rare exceptions (like some of the cereals in the Ezekiel 4:9® line from the good folks at Food for Life®) but when it comes to the “regular” boxes that stock the shelves of the cereal aisle at your local grocery store, it’s generally all very, very bad news.

Perhaps what is most disturbing about so many brands of cereal is that they confuse the heck out of consumers by making them “sound” so healthy and nutritious, when in reality they are anything but.

For example, while at the grocery store today I came across a “Yogurt Berry Crunch” cereal (with added fiber!) from a popular brand.

It sure sounds healthy…

In fact, the label even makes claims like “heart healthy!” and points out that it contains “25 grams of whole grains”. “Rich in antioxidants, vitamin C & E”, too. Just add up all those health benefits!

But here’s the truth:

This so-called “healthy” cereal contains FIFTY ONE ingredients, including not one, not two, not six, not seven, but TEN different sources of SUGAR.

It also contains SEVEN corn derived ingredients (very likely from genetically modified corn), including corn syrup and corn starch.

It’s also loaded with inflammatory wheat ingredients and gluten, not to mention two of the worst damaged, denatured oils you can consume…canola oil and soybean oil.

Healthy? I don’t think so!

Unfortunately, just about everything else in the cereal aisle is in the same boat as this disastrously unhealthy 51-ingredient nightmare.

Instead, try our alternative “Yogurt Berry Crunch” that only contains three 100% all-natural ingredients:

-Greek Yogurt
-Rolled Oats
-Fresh Berries

Combine and enjoy!

Simply put, you MUST eliminate these disasterous boxed foods from your home and start consuming whole, natural, REAL foods if your goal is to get a flat belly fast.

Better yet, just follow the drop dead simple meal plan that we lay out for you at the link below. It’s so simple…after all, we tell you EXACTLY what to eat, meal by meal right here:

==> EXACTLY what to eat for rapid fatloss (meal by meal)

To your success!

Joel

—–
Joel Marion, CISSN
Co-Founder, BioTrust Nutrition

If you like what you read, please consider donating to help support my blog, even as little as $5 will help.

In yet another blow to GMOs, several major U.S. food retailers have signed on to the “Campaign for GE-Free Seafood” found at http://www.foe.org/gefreeseafood

These retailers include Whole Foods, Trader Joe’s, Aldi and many more. It’s the latest private sector blow to the deceptive biotech industry. Consumers overwhelming reject GMOs even if the FDA conspires with biotechnology companies to try to shove genetically engineered food down their throats. Activist organizations like Natural News, the Organic Consumers Association and the Institute for Responsible Technology have helped organize constant grassroots pressure on food retailers to either label GMOs or reject them outright.

“A coalition of consumer, health, food safety and fishing groups today launched the Campaign for Genetically Engineered (GE)-Free Seafood by announcing that several major grocery retailers representing more than 2,000 stores across the United States have already committed not to sell genetically engineered seafood if it is allowed onto the market,” reads the press release announcement. It continues:

The FDA has stated it will likely not label genetically engineered salmon, providing consumers no way of knowing if the fish they are feeding their families is genetically engineered. At least 35 other species of genetically engineered fish are currently under development, and the FDA’s decision on this genetically engineered salmon application will set a precedent for other genetically engineered fish and animals (including cows, chickens and pigs) to enter the global food market.

Mainstream media tries to downplay the power of grassroots activism against GE foods
What’s interesting about this announcement is that the mainstream media is largely refusing to link to the FOE.org website for fear of readers learning more about the “Friends of the Earth” organization and its GE-Free Seafood petition.

The mainstream media, I can tell you firsthand, has engaged in a longstanding conspiracy to attack GMO labeling, deny the presence of GMOs in food and spread quack science propaganda that favors the biotech industry. But they are losing this battle over GMOs and losing their audiences at the same time. The New York Times, in particular, is an absolute disgrace when it comes to reporting to truth about GMOs, and it’s no surprise the NYT seems constantly on the verge of bankruptcy while being known as the “toilet paper of record.”

Note, too, that the FDA seems determined to hide GMO ingredients in foods as a strategy to make sure consumers have no clue what they’re buying and eating. This campaign of intentional consumer ignorance and disinformation echoes the key underlying philosophy of the FDA and the biotech industry: LIE TO EVERYONE. Hide GMOs. Confuse, deny, obfuscate and disorient. Pollute the ecosystem, poison the fields, falsify the science and rake in the profits. That’s the mantra of the biotech industry.

Thankfully, they’re not getting away with it. This is the second significant announcement by Whole Foods on the issue of GMOs. Just two weeks ago, the retailer announced mandatory GMO labeling across all its stores by 2018.

Natural News will publicly shame retailers still selling unlabeled GMOs by 2018
Whole Foods has no doubt realized that coming down on the wrong side of history with respect to GM food is nothing short of corporate suicide. Trader Joe’s had better wise up as well, because here at Natural News, we pledge that by 2018 or possibly sooner, we will publicly expose the GMOs sold by Whole Foods, Trader Joe’s and other retailers unless they are actively and authentically moving toward labeling and / or eliminating all GMOs from their stores. We support Whole Foods’ effort to label all GMOs by 2018, but if this turns out to be some sort of PR stunt that isn’t followed through in terms of real action, the grassroots activist community will hold them accountable.

There will be transparency on this issue whether the retailers like it or not. Any retailer still selling GMOs by 2018 will be publicly shamed, ridiculed and boycotted by the informed masses of foodies and health-conscious consumers. Sure, all those who pledge GMO labeling say they have chosen to “do the right thing” because they’re all such angels, right? But those of us in the trenches of the info war on the issue of GMOs know the raw, brutal truth of the matter: unless large retailers are pressured into honoring their commitments on GMOs, they may conveniently forget them. My experience with these matters, which is considerable, says that only through the application of grassroots pressure and the constant threat of public humiliation will these retailers make good on their promises to reject or label GMOs.

That’s the ugly but authentic truth of how these things really work behind the scenes. So keep the pressure on, folks, and these retailers will sooner or later be forced to reject GMOs entirely. A victory against Monsanto (i.e. a victory for the future of life on our planet) is within reach. Keep applying pressure and be prepared to continue your activism for as many years as it takes to put Monsanto permanently out of business.