Holiday Health Challenge Tip!

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Posted on 14th December 2011 by admin in Holiday Health Challenge

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What About Snacking Between Meals?

I have addressed this topic in various ways throughout this book. Some researchers have found an association between snacking between meals and obesity. By contrast, other researchers found that increasing meal frequency was associated with lower body weight in men, but not in women. Other researchers have also suggested that larger, less frequent meals increase the risk of obesity, heart disease, and diabetes. As noted before, there’s really no consensus on the research.

While proponents of frequent snacking have some positives to point to, the truth is, the more times a day you sit down to eat a meal or grab a quick snack, the more times the door swings open to overeating. And the human reality is that, when given the opportunity, most of us choose to overeat. I’ve seen it occur hundreds of times to those who increase the number of times they eat every day. Most of us find it almost impossible to eat a small amount at a meal or snack, and it’s almost a given that our snacks will load on the calories.
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Holiday Health Challenge Tip!

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Posted on 13th December 2011 by admin in Holiday Health Challenge

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The FUEL Fast and Micro Fast

Two other extraordinary techniques for detoxification, more rapid weight optimization, and general well-being are the FUEL Fast and the Micro Fast. These techniques are two of the most effective ways to accomplish the Four Corners of Superfood Nutrition guidelines outlined earlier in this chapter. Fasting, which we have discussed in some detail earlier in this book, is an extremely powerful technique with numerous known health benefits, including rapid weight loss. Fasting ranges from doing without food to simply eliminating certain things you normally eat for a time (i.e., fasting breads or sugar). The biggest downside to traditional water fasting, juice fasting, vegetable fasting, etc., is significant muscle loss. We have discussed the importance of maintaining muscle mass earlier in this chapter. Muscle loss is extremely unhealthy and very difficult to replace. It results in an accumulation of body fat that is diametrically opposed to the intended health benefits of fasting. If you are going to fast, make sure you are obtaining the benefits you are attempting to gain. The key is to incorporate the Four Corner of Superfood Nutrition within your fast, therefore assuring you are getting everything your body needs even while fasting, including optimal protein levels. This can be accomplished without hunger or cravings.
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Holiday Health Challenge Tip!

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Posted on 12th December 2011 by admin in Holiday Health Challenge

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Keep in mind that just because a food or supplement’s amino acids profile looks favorable, there are factors that can minimize the speed of digestion. For example, when one eats a steak, it can take days before it is fully digested; therefore, amino acids are released during an extended period of time. In addition, most people do not properly chew their food, which means it takes even longer to digest. Researchers have even attempted to account for the variability of digestion speed by assigning various foods with what is called a Protein Digestibility Corrected Amino Acids Score.70 Not all researchers agree with this method of rating proteins, but it can be a useful tool. Protein powders are among the most highly digestible forms of protein. The bottom line is that people need more high quality protein, particularly plant-based protein, and protein powders are a convenient means of getting the amounts needed. The right whey protein can be a good option for people who are not sensitive to dairy products; however, I believe that for daily use plant protein is easier on the body.

KC Craichy
Author
The Super Health Diet


Update: Holiday Health Challenge

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Posted on 8th December 2011 by admin in Holiday Health Challenge |LivingFuelTV

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We’ve all pushed away from the Thanksgiving table and it’s onward toward Christmas!  This month, our calendars
fill with holiday dinners, lunches, and parties and central to these events is food—breads, cakes, pastries, cookies,
hot chocolate, egg nog, candy canes, and other seasonal “goodies”.  How can you and your family healthfully 
thrive through December and not just survivewith your good health intact?

For the hundreds joining us on this year for The Living Fuel Holiday Health Challenge, we’ve kept you updated
with practical tips, clever tricks, and useful strategies to help you attain better health on January 2nd than before the holidays.

Today on LivingFuelTV, we recap many of these useful items that we’ve shared so far through email, Facebook,
Twitter, and through our blog and forum.  Click on the graphic below to join us!


Holiday Health Challenge Tip!

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Posted on 6th December 2011 by admin in Holiday Health Challenge

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Benefits of Low Glycemic Response Foods

• Cause a smaller, more gradual rise in blood glucose levels after meals.
• Help you to stay full longer.
• Can improve the body’s sensitivity to insulin.
• Can improve blood sugar control in diabetics.
• Help people lose and control weight.
• Reduce blood cholesterol levels.
• Prolong physical endurance and help refuel carbohydrate stores after exercise.

To Reduce the Negative Effect of High GI Foods in a Meal

• Eat high quality fiber, protein, and fats along with GI foods. Include low GI foods such as eggs, meat, or berries.
• Add vinaigrette or other acidic extras, such as lemon juice.
• Cook with or add some extra olive oil or coconut oil.

KC Craichy
Author
The Super Health Diet


Holiday Health Challenge Tip!

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Posted on 5th December 2011 by admin in Holiday Health Challenge

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Until recently, the standard way to measure a food’s antioxidant protection was with ORAC (Oxygen Radical Absorbance Capacity) scores. ORAC scores are recognized by the USDA as a testing method to assess the antioxidant strength of nutritive compounds. The higher a food’s ORAC score, the more potential it has to help protect cells from oxidative damage and fight diseases such as cancer, memory loss, and heart disease.

Total ORACfn is a new patent-pending test from Brunswick Labs that measures the antioxidant power of a product against five reactive oxygen species (commonly referred to as “radicals”) that cause damage in humans—hydroxyl, peroxyl, peroxynitrite, singlet oxygen, and superoxide anion. Total ORAC values are reported in the same standard units as the original ORAC.

1. Peroxyl ORAC favors certain antioxidants that work better against the peroxyl radical. For example, compounds such as anthocyanins in the flavonoid family quench peroxyl better than compounds such as lycopene in the carotenoid family.
2. Hydroxyl is highly reactive and cannot be eliminated by our endogenous enzymes (such as SOD and glutathione). It can damage virtually all types of macromolecules: carbohydrates, nucleic acids, lipids, and amino acids. In the skin, hydroxyl radicals are created by UV exposure.
3. Peroxynitrite is a reactive nitrogen species that is particularly harmful to proteins. It has been implicated in the development of certain cancers, hepatitis, and chronic inflammation. In the skin, peroxynitrite contributes to the breakdown of vital proteins, such as collagen.
4. Singlet oxygen is generated in the skin by UV. In vivo, it is linked to the oxidation of LDL cholesterol and cardiovascular disease. Singlet oxygen is highly unstable and durable. Carotenoids are very effective at scavenging singlet oxygen.
5. Superoxide anion is a precursor of all other reactive oxygen species—sometimes referred to as “the mother of free radicals.” Antioxidants that scavenge superoxide anion also help prevent the formation of radicals such as hydrogen peroxide and hydroxyl. Superoxide anion is highly toxic and contributes to lipid and DNA damage. It has been linked to hypertension and cardiovascular damage.

KC Craichy
Author
The Super Health Diet


Holiday Health Challenge Tip!

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Posted on 4th December 2011 by admin in Holiday Health Challenge

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Vegetarians frequently suffer from EAA (Essential Amino Acids) deficiencies as well as deficiencies of omega-3 EPA/DHA, vitamin B12, vitamin D, and other vital nutrients. Vegetarians must be very educated about nutrition, food combining, nutritional supplements, and have to work much harder to get all the nutrients they need to survive, not to mention to thrive.

KC Craichy
Author
The Super Health Diet


Holiday Health Challenge Tip!

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Posted on 3rd December 2011 by admin in Holiday Health Challenge

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With any food product, it is very important to buy organic whenever possible. There is an abundance of medical literature referring to the health hazards of pesticides, herbicides, fungicides, and chemical fertilizers. There has been a huge increase in demand for organic foods during the last five years, which will continue. If you are on a budget and cannot afford organic foods, consider focusing on conventional produce that you don’t eat the skin, such as avocado, banana, and watermelon, but not peppers, tomatoes, or berries. Another great thing to do is to grow your own organic garden or join a co-op. If space is limited, growing sprouts or vegetables in planters may be an option. At a minimum, you must thoroughly wash your produce.

KC Craichy
Author
The Super Health Diet


Holiday Health Challenge Tip!

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Posted on 2nd December 2011 by admin in Holiday Health Challenge

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A major key to Super Health and lifelong weight optimization is to obtain and maintain muscle, which requires protein and the strategic use of EAAs. As we point out in Chapter 14, resistance exercise and High Intensity Interval Training is important, and we highly advocate it as the stimulus that sends the signal to the brain to maintain and grow muscle, but there is evidence that muscle can be grown with the strategic use of EAAs. In this respect, nutrition is as important as exercise, and we should utilize both to obtain Super Health.

KC Craichy
Author
The Super Health Diet


Holiday Health Challenge: Protecting Your Heart

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Posted on 1st December 2011 by admin in Holiday Health Challenge

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The goal of the Holiday Health Challenge is to be healthier on January 2nd than we are today. Last week was a big
test as we navigated the food land mines of Thanksgiving. The next part of our challenge is to get through
December with all the cookies, candies and other sweets offered during Christmas parties at home, work, school,
and community events.

Today on LivingFuelTV, join renowned surgeon and natural health expert Leonard Smith, MD and me as
we look at the impact food has on heart health.  Click on the graphic below to join us!