Your lifestyle your choice

Your lifestyle your choice

Over the last 14 years of experience as a Dietitian in Ontario, Canada, I’ve developed a few useful tools/concepts to help clients better achieve their goals.  During these thousands of interactions, some very striking trends/associations emerged.  As this “model” evolved, research started to provide evidence for the components of overall health and goal achievement.

Probably the biggest distinction that I’ve made during my 14+ years as registered health professional (Dietitian and Trainer) is the fact that when I am helping a client improve their health, performance and longevity (HPL), most of the time, I am doing this through behavior change tactics aimed at changing lifestyle behaviors. In fact, whenever someone was hitting a wall and their success was halted, it often was due to not paying enough attention or dialing in other lifestyle strategies on this pyramid.

So, I’ve compiled these lifestyle strategies into this image that I have called “Dan T’s Lifestyle Pyramid” (patent pending).  I have been teaching this for the last 4 years to clients both privately and in the public sector and it seems to be increasing the likelihood of success for clients achieving their goals.  Many of these are self explanatory, but here is a brief explanation of each one.

It is a pyramid because each behavior/strategy is dependent on the ones below it. For instance, you can see that sleep is the most important behavior to dial in.

Strategies to improve your odds for success in body composition improvement.

1) Sleep – Best results achieved by:
A) Sleep in a pitch black room.
B) Disconnect about 1 hr before target sleep time.
C) Have a night time ritual that signals to your brain your winding down for the night.
D) If you read using a phone/tablet – use the TWILIGHT or similar blue-light blocking app.
E) Don’t eat for 2-3 hrs before bed and DON’T eat carbohydrates or sugar.

2) Stress Management – Best results achieved by:
A) Mindfulness/Meditation – around 10-20 mins per day.
B) Exercise as stress-relief.
C) Have at least 3 strategies that work consistently for you – that way you can cycle through them.

3) Nutrition – Best results achieved by:
A) Lower carbohydrate intake (100 g or less per day) – Most importantly, no sugar or refined grains – if you have type 1 Diabetes be sure to consult your practitioner about how to change your carb intake and med intake to match.  Try it for 30 – 60 days and see how you feel.
B) Adequate Protein intake (aim for 80-150 g per day). If your appetite is higher, then try to quench it with more protein intake.
C) Adequate high quality fat – eliminate industrial seed oils and focus on olive, grape seed oils (lower temp) and coconut oil & grass fed animal fats (ghee, butter) (high temp).
D) Eat adequate green vegetables (slightly steamed or fried in oil).
E) Reduce Portion sizes, especially of carbohydrates and fats.

4) Exercise – Best results achieved by:
A) High intensity interval training (HIIT)/Tabata.
B) Lift heavy (for you) weights – ladies, you too (don’t worry, you won’t get bulky).
C) If you are totally unconditioned, then start by walking 15-20 mins daily and slowly increase the length or increase the intensity (with less time).
D) Aim to DO something (even walking) EVERYDAY! Lifting 2-3 x/wk and HIIT once/wk.

5) Supplements & Superfoods – Best results achieved by:
A) Marketing dollars are spent here most. Evidence is sporadic at best.
B) Reality is only Fish oils (1-4 g/d of DHA + EPA combined) and Vitamin D are ESSENTIAL for us. The rest are really icing on the cake.
C) Protein or Isolate to ensure adequate Protein intake.
D) Save your money UNTIL you dial in the lifestyle behaviors, then you can try this supplement or that.

I’m not just the lead dietitian of DanTRD.com, I’m also a client… My Story…

It was during the first 3.5 years of my daughters’ lives (we have 2) and they are currently 6 and 4. During those years, as expected, sleep was hard to come by. Add to this, that I was commuting 2 hours daily (I lived 1 hour from my job at the hospital even before the birth of our first daughter) and it was a recipe for body fat gain, which was exactly what happened to me. I went full-blown paleo at one point and was working out 3 mornings/week and was only able to maintain my weight, but not lose. Eventually, we moved closer to my job, which cut my commute immensely and our daughters started sleeping through the night. That’s when my body composition started improving. So, as you read my nutrition tips, keep in mind the lifestyle pyramid.

So, y’all … we have a mission here today and I’m sure that you’re simply being on this website demonstrates your commitment to this ideal of constant and never-ending improvement (CANI). We all must put our health and self-improvement of our physical and emotional well-being first and foremost so that we can be there for the other people in our lives that are important to us.

Lastly, it’s critical to reiterate when we discuss all of these strategies for improvement of HPL that we remember that these nutrition changes are part of larger lifestyle strategies, which I describe in my piece on the lifestyle pyramid. So that’s my quick reference guide to healthy eating for the modern man! I hope it helps you create the lasting change you want to your health, performance and longevity!

So that’s my quick reference guide to healthy eating for health, performance and longevity for the modern man! I hope you enjoyed the information.

Be sure to check out my recently relaunched web-site DanTRD.com for the latest health and nutrition information, video & podcast episodes and product reviews. You can check that out here.  I look forward to helping all of you take your health and nutrition to the next level.  You can also book a session with me either remotely or locally.

Citations for this Article

1. L. Knutson K, Van Cauter E. Associations between sleep loss and increased risk of obesity and diabetes. Ann N Y Acad Sci. 1955:287-304. doi:10.1196/annals.1417.033.Associations.

2. Nedeltcheva A V., Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines adiposity. Ann Intern Med. 2010;153(7):435-441. doi:10.1059/0003-4819-153-7-201010050-00006.Insufficient.

3. Spiegel K, Knutson K, Leproult R, Tasali E, Van Cauter E. Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes. J Appl Physiol. 2005;99(5):2008-2019. doi:10.1152/japplphysiol.00660.2005.

4. Drapeau V, Therrien F, Richard D, Tremblay A. Is visceral obesity a physiological adaptation to stress? Panminerva Med. 2003;45(3):189-195.

5. Laforge RG, Velicer WF, Richmond RL, Owen N. Stage distributions for five health behaviors in the United States and Australia. Prev Med (Baltim). 1999;28(1):61-74. doi:10.1006/pmed.1998.0384.

6. Luscombe-Marsh ND Wittert GA, Keogh JB, Foster P, NM. Carbohydrate-restricted diets high in either monounsat-\rurated fat or protein are equally effective at promoting fat loss and\rimproving blood lipids. Am J Clin Nutr. 2005;(1):762-772.

7. Nicklas BJ, Wang X, You T, et al. Effect of exercise intensity on abdominal fat loss during calorie restriction in overweight and obese postmenopausal women: a randomized, controlled trial. AmJClinNutr. 2009;89(1938-3207 (Electronic)):1043-1052. doi:10.3945/ajcn.2008.26938.Am.

8. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011. doi:10.1155/2011/868305.

9. Trapp E, Heydari M, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes. 2008;32(4):684-691. doi:10.1038/sj.ijo.0803781.

10. Joranby L, Pineda KF, Gold MS. Addiction to Food and Brain Reward Systems. Sex Addict Compulsivity. 2005;12(2-3):201-217. doi:10.1080/10720160500203765.

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EP43 CMOH ALL GOOD THINGS

EP43 CMOH ALL GOOD THINGS
twitterimage

Hi guys!  After much consideration and thought, I’ve decided that it’s time to put this show on pause until further notice.

I’ve thoroughly enjoyed doing these PODCASTS, but they are a significant amount of work and at this point are not generating any money for me, so I can’t justify the time spent currently.  I am certain that I will come back, with more content, but right now there are some things that require my attention more.

The main factors are (in no particular order):

1) Increased the number of clients I help in the private sector, which is great, but when combined with my full time job at a hospital, is a large time commitment.

2) Several new research projects on the go at the hospital I work at, and obviously also related to my PhD.

3) I work off-shifts with my wife in order to be with our kids more and this is awesome and very fun but a significant chunk of time.

4) Working towards my personal training license and specializing in a few areas I’ve identified as very important.

5) I will be renovating the website in the near future and will notify all subscribers when this is happening and what to expect.

So, I hope that you can understand where my head is at and why it’s necessary for me to pull away from this PODCAST for a while.

Please continue to check back for new content on the site, because I will continue to write blog entries and even publish a podcast episode or two but NOT necessarily at REGULAR intervals.  If you are already subscribed to the web-site then you will be updated as new content is released, so rest easy.  I will definitely be publishing more recipes and pieces on psychology of making change, etc… in the near future.

Anyway, I appreciate you all taking the time to listen to me and this show and for checking out my blog.

Take care and we will be in touch soon!

Be sure to let me know your opinions & questions in the comments section for any of the content I’ve published. Also, please share this website and PODCAST with your friends if you think they might benefit from it.

Take care and be healthy, happy and prosperous!

Dan T

Listen to the Final (for now) Episode #43 here:

I hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to this site (in the margin) to be updated regularly on new content and you’ll get our free eGUIDE (coming soon)! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

EP42 CMOH Playing Tetris and Eating Protein for health

tetrisEP42 CMOH Playing Tetris and Eating Protein for health

Hi guys! This week, Dan briefly geeks out about two interesting studies that were in the research recently.

The first study suggests that playing an engaging game like Tetris for even 3 minutes per day can actually decrease cravings for drugs and similar substances, behaviors like sleeping and sex as well as cravings for various foods.

The second study provides evidence that overweight/obese adolescents who normally skip breakfast actually lose body fat and prevent body fat gain, when they consume a high-protein breakfast vs. one that is low in protein.

I hope you enjoy my take on these two interesting studies.

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Dan T

Listen to Episode 42 here:

I hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to this site (in the margin) to be updated regularly on new content and you’ll get our free eGUIDE (coming soon)! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Things discussed during this PODCAST

Study on Tetris decreasing drug and other cravings (here).

Study on the benefits of consuming a high-protein breakfast vs. a normal-protein breakfast in overweight/obese breakfast-skipping adolescents (here).

EP41 CMOH Rehash Interview with Anna Vocino

Anna VocinoEP41 CMOH Rehash Interview with Anna Vocino

Hi guys!  This week, Dan’s battling more serious laryngitis!!  As a result, we’ve got to rehash some old material.  I should be back with a new episode next week!

In this episode Dan gets to crush all over Anna Vocino (instead of Vinnie).  What’s not to like, she’s beautiful and has an amazing voice.  So much so, she is the first woman to be the Voice of ABC’s Thursday Prime Time line up!!!  Anyway, she is an incredible interview.  Absolutely a class act & extremely genuine!  After listening to this episode (& #10- Dan’s interview with Vinnie) it will be abundantly clear to you why her & Vinnie have had such incredible success with their Angriest trainer podcast.

Anna is a voice over actress by trade.  Below you’ll see a link to her site, where you can get a sense of the (many) incredible things she’s done.  During the interview Dan gushes a fair amount, probably because it’s his childhood dream to be an actor & particularly funny voices was his thing!!!

Anyway, listen in now to learn why Anna is so passionate about health & fitness (through NSNG) and why her & Dan believe that NSNG, Paleo and Low Carb/High Fat are quite possibly the solution for most!  She is so passionate about this lifestyle that she is creating an amazing NSNG cookbook.

Anna shares her success secret that has helped her turn her voice over career into high gear (recently) and Dan & Anna will challenge you and their followers on the internet to increase their odds of successfully changing their lives by using a principle via twitter/fbook campaign that they are calling #3omornings!  Listen in to learn about this critical key to success!

Listen to Episode 41 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST!  Be sure to sign up to this site (in the margin) to be updated regularly on new content and you’ll get our free eGUIDE (coming soon)! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Things discussed during this PODCAST

Anna Vocino’s Professional Site (here).

Gluten Free Anna Site (here).

The Angriest Trainer Podcast (website) and (Itunes).

Robb Wolf’s site (here).

Dr. Sarah Gotfried hormone cure book (here).

The Health Bridge Podcast (here).

Dr. Pedram Shojai’s Origins movie (here).

EP40 Interview with the most Ethical Dietitian I know

EP40 Interview with the most Ethical Dietitian I know

On today’s show, I chat with one of the most ethical dietitians I’ve ever met, other than yours truly!  I’ve long been disappointed and annoyed by some of my colleagues and the organizations that represent my profession as a Dietitian.  And that is how I found Andy and his work.  Seriously, he is dedicating his life to making sure that dietitians have a place to go to unite and use their collective power to change their practices, organizational sponsorship and research funding sources.

You really need to check out this guy’s stuff, seriously, he’s legit!

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Dan T

Listen to Episode 40 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content. Please share this PODCAST with your friends and Like/ +1/ Retweet us. You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys!  I appreciate it.

Dan T

Things talked about in this PODCAST

Andy’s Facebook Page (here).

Dietitians for Professional Integrity web-site (here).

Andy’s Website and Blog (here).

Andy’s Private Services (here).

ASN sponsorship and Kraft (here).

Super size me on IMDB (here).

Professor Marion Nestle at New York University (here).

Professor Marion Nestle’s Food Politics website (here).

Professor Marion Nestle’s Food Politics book (here).

Sugar is more more addictive vs. cocaine (here).

My Prior post on the real danger in diet part 1 (here) and part 2 (here).

Jamie Oliver Food Revolution (here).

Jamie Oliver Ted Talk (here).

Food Industry Biasing of Nutrition Research (here) and (here).

Prior post on Unifying Theory of Health Research (here).

Prior podcast on the USDA 2015 dietary guidelines (here).

Slow Cooker Sweet and Delicious Pork Tenderloin

apples-stuffed-in-pork-loinThis week’s recipe is for an awesome Slow-cooker sweet Pork Tenderloin.

It is an absolutely delicious and incredibly nutritious dish, and requires only a small amount of prep-time.

It can be Paleo/Primal or NON depending on your preference and substitutions.

This can be made by other methods, but honestly I find the slow-cooker method the easiest and that it give the moistest end-product.

As always, feel free to comment below with your ideas & tweaks.  Enjoy!

 

Slow Cooker Sweet and Delicious Pork Tenderloin

For this recipe you will need the following ingredients.

1.5-3 lbs of Pork Tenderloin (preferably from pastured pork).

2-3 Tbsp of coconut oil or Pastured butter.

1-3 tsp of cinnamon

2-3 large apples (organic w/ skin on – washed).

1-2 medium red onions (peeled & chopped).

(optional one or the other) 1-3 tsp (organic, raw honey) OR 1 large apple (organic, peeled & pureed into applesauce) (conversely use unsweetened organic applesauce about 3-4 Tbsp).

 Cooking

Unlike many other slow-cooked items, I prefer this one to be at least partially thawed. The reason is that I like to sear it in a pan first to seal in the juices and brown the outside.

1) Heat frying pan with 2 Tbsp coconut oil or Pastured butter and then sear the tenderloin in the pan browning both sides over medium heat.  Sear for about 2-3 minutes per side or until the meat is lightly browned on the surface.

2) Once the tenderloin is browned, use a sharp knife to slice along one side every 2-3 inches or so.  Cut the apple (s) into thin slices with the core removed and then place a single apple slice into each slice in the meat.

3) Turn the slow-cooker on high and put about 1-2 Tbsp coconut oil or Pastured butter in it – once melted turn slow cooker down to low.  Put about 1/2-1 cup of water in the slow cooker.

Optionally, you could also add in 1-2 cups of real bone broth (here).

4) Place the tenderloin in the center of the slow cooker.  Pour the rest of the sliced apples and chopped onions over the meat and into the slow cooker.

5) Sprinkle the cinnamon over the meat and the apple slices.

6) Drizzle the honey or applesauce over the meat as well.

Cook on low for around 10-14 hours minimum, or on high for 6-8 hours.

ENJOY!

Quick tip – This recipe could goe awesome with my hearty yucca root (here).

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I hope you enjoy this recipe.

As always, please share it with your friends & leave your comments below with any tweaks that you found useful!

Subscribe today for the latest updates from our website. You can also check out our podcast on Itunes (here) & Stitcher (here).

Have a great day!

Till next time!

Dan T

EP39 CMOH REHASH Interview with Vinnie Tortorich Again

vinnie_podcast_cover_282EP39 CMOH REHASH Interview with Vinnie Tortorich Again

Hi guys!  This week, Dan’s battling some serious laryngitis!!  As a result, we’ve got to rehash some old material.  Only took me 38 episodes to get there!  I should be back with a new episode next week!

In this rehashed episode of the CMOH podcast, you can listen to Dan getting the opportunity to enhance his man crush on Vinnie Tortorich.  Honestly, they seem to have fun every time they talk!  In fact, they had so much fun when they spoke that they ended up doing 2 interviews (explanation inside)!

Listen in as they hash out some of the frustrating issues facing the health care industry. Stay tuned for Vinnie’s number one tip to make sure you avoid being a RESOLUTIONIST (aka just another statistic)! He also shares his top 3 biggest bang for buck lifestyle changes that you can make today! Enjoy this PODCAST (again) in health & fitness!

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST!  Be sure to sign up to this site (in the margin) to be updated regularly on new content and you’ll get our free eGUIDE! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Thanks guys!

Have an awesome week!

Take care,

Dan T & Dave B

Things referred to during this episode

Vinnie Tortorich website (here).

Angriest Trainer PODCAST episode that Dan T was on (here) – Definitely give this episode 5 stars, I mean really!

Angirest Trainer PODCAST on ITUNES (here) – show him some CMOH love! Subscribe & give him 5 stars! Fitness Confidential by Vinnie Tortorich (here) –  Pick up your copy & give it a 5 star review on Amazon!

Robb Wolf’s site (here).

Mark Sisson’s site (here).

Jimmy Moore’s site (here).

Major Low Carb for Diabetes Review Article (here).

Gary Taubes (here).

Thermodynamics model of weight control (here).

Compliance of Calorie Controlled diets (here).

Jamie Oliver’s Food Revolution (here).

Jamie Oliver’s Site (here) & International Food Revolution site (here).

The Original Rocky Movie (here).

1980’s Movie Montages (here).

You can’t cram for your health (concept conceived live during this episode).

Real meaning of the word diet (here).

Vinnie’s Pure Vitamin Club (here) and be sure to check back on our site for the official Canadian Affiliate link soon.

Pure Vitamin Club Intro Podcast – the vitamin show (here).

EP38 Won’t somebody think about the children

EP38 Won’t somebody think about the children

On today’s show, I rap on some of the challenges facing our kids (& us) today with respect to physical injuries, food addiction and the like.

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Dan T

 

Listen to Episode 38 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content. Please share this PODCAST with your friends and Like/ +1/ Retweet us. You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys!

I appreciate it.

Dan T

Things talked about in this PODCAST

Activity is low in Canadian (here) and American (here) youth.

Increase in Injuries in Kids (here).

Japanese Jiu Jitsu Front Roll (here).

Canada Fitness Award Program (here).

Presidential Youth Fitness Program in the US (here).

Sadly, the standards for fitness of our youth, are decreasing to just try to capture health only (here).

The decline of the Playground (here).

Mark’s Daily Apple play ideas (here).

Darryl Edward’s Paleo Fitness Book (here).

Sugar is 8 times more addictive than cocaine (here) and (here).

Prior PODCAST on 2015 USDA Nutrition Guidelines (here).

Changes in the health and wellness marketplace economics (here).

EP37 Sixteen Apps to help you change your life

EP37 Sixteen Apps to help you change your life

On today’s show, I countdown some awesome apps that can help you make the lifestyle changes that you want to make.

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Talk to you next week!

Dan T

Listen to Episode 37 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content. Please share this PODCAST with your friends and Like/ +1/ Retweet us. You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys!

I appreciate it.

Dan T

Things talked about in this PODCAST

Prior post on importance of sleep (here) and podcast on same (here).

Flux app for PC (here).

Twilight app for Android (here).

Sleep for Android app (here).

Fitbit site (here).

Jawbone UP site (here).

MisFit site (here).

Garmin wearable site (here).

Prior episode on maximizing your brain function (here).

Headspace app (here).

Mindroid app (here).

Harmony app (here).

Prior post on best portion planning guide (here).

Prior posts on the REAL DANGERS in your DIET (here) and (here).

MyFitnessPal app (here).

MyNetDiary app (here).

Prior episode on health changes for the incredibly busy (including HIIT) (here).

Prior post on Hormesis (here) and episode on same (here).

Runtastic app (here).

Endomondo app (here).

RunKeeper app (here).

MapmyRun app (here).

Runtastic Timer app (here).

Tabata Timer app (here).

Fitocracy app (here).

Gymga site (here).

Prior posts on the power of your WHY (here) and (here).

Prior post on building leverage on yourself to motivate behavior change (here).

Prior post on Negative Automatic Thoughts (here).

List – Daily Success Checklist app (here).

EP36 Interview with Patrick Owen

Pat Owen ImageEP36 Interview with Patrick Owen On today’s show, I interview my friend and colleague Pat Owen, a truly great Canadian Mind on Health.

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Talk to you next week!

Dan T

Listen to Episode 36 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content. Please share this PODCAST with your friends and Like/ +1/ Retweet us. You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys!

I appreciate it.

Dan T

Things talked about in this PODCAST

Pat’s Facebook page – be sure to like him and follow for updates (here).

Pat’s LinkedIn page with links to his publications (here).

Prior rants on the health care system (here) and (here).

Interview with Vinnie Tortorich on CMOH (here) and on the Angriest Trainer (here).

Dietitians for integrity in practice (here).

Nutritionism coined by Michael Pollan (here).

Prior post on importance of sleep (here) and podcast on same (here).

Flux app for PC (here).

Twilight app for android (here).

Pat’s article on Stress and Cortisol management (here) and his Thrive video on Mindfulness (here).

Club Atwater in Montreal (here).

Pat’s articles for Askmen.com (here).

Pat’s videos for Thrive (Askmen.com) (here).

Pat’s Publications (Scientific and NON):

SuperFoods Cookbook (here).

Edible and Medicinal Plants of Canada (here).

Eating and Healing Traditional Foods as Medicine (here).

Pat’s websites (coming soon) (here) and (here).

EP35 Great Grilling Tips for an AWESOME summer

Paleo GrillingEP35 Great Grilling Tips for an AWESOME summer

On today’s show, I’ll talk about some tips for you to make your grilling healthy and awesome this summer!

Be sure to let me know your opinions & questions in the comments section.

Be sure to keep posted for more awesome interviews and contests in the near future.

Please share this PODCAST and site with your friends.

Enjoy the show! Talk to you next week!

Dan T

Listen to Episode 35 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys! I appreciate it.

Dan T

Things talked about in this PODCAST

Clean-eating meat rubs (here), (here) and (here).  The last one can be turned into a clean-eating BBQ sauce.

EP34 Forgetful Trans Fats and Non Cooking Kids

EP34 Forgetful Trans Fats and Non Cooking Kids

On today’s quickie show, I’ll be discussing a couple of recent studies that range from how trans fats could impair our cognitive function to how kids today don’t even know how to cook.

Be sure to let me know your opinions & questions in the comments section.

Be sure to keep posted for more awesome interviews and contests in the near future.

Please share this PODCAST and site with your friends.

Enjoy the show! Talk to you next week!

Dan T

Listen to Episode 34 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys! I appreciate it.

Dan T

Things talked about in this PODCAST

How things will be changing on CMOH moving forward.

Please comment to wish Dave luck with his ventures in the comment section.

Study on Trans Fatty Acid intake and memory (here).

Study on kids today not being trusted or competent in the kitchen (here).

EP33 If you’re bugging out do it right

probioticsEP33 If you’re bugging out do it right

Today I’m flying solo, while trying not to wake the kids and together we’ll discuss why you might benefit from resetting your gut microbiome and also how to do it cost effectively.

Be sure to let me know your opinions & questions in the comments section.

Be sure to keep posted for more awesome interviews and contests in the near future.

Please share this PODCAST and site with your friends.

Enjoy the show! Talk to you next week!

Dan T

Listen to Episode 33 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys! We appreciate it.

Dan T & Dave B

Things talked about in this PODCAST

Prior Podcast in which Dave and Dan discuss Dr. Perlmutter’s Brain Maker Book (here).

Dr. David Perlmutter’s Website (here).

Brain Maker Book (here).

Brain Maker Audiobook (here).

Fermicutes and Obesity (here).

Loads of info on Bacterioides (here).

Study on inflammation, leaky gut and depression (here).

Leaky gut and depression (here).

Prior post on healing your gut (here).

Prior Podcast in which Dan and Dave give tips to optimize your brain function and health (here).

EP32 Brain Maker Book Review and Beyond

EP32 Brain Maker Book Review and BeyondBrainMakercover

Today Dave and I talk briefly about Dr. David Perlmutter’s new book Brain Maker and also discuss some of the awesome research that he presents in the book.

Be sure to let us know your opinions & questions in the comments section.

CONTEST UPDATE:

Thank you to everyone who took part.

The winner has been drawn and they are being contacted.

Once we get permission from them, we will post their name on our site.

Be sure to keep posted for more awesome interviews and contests in the near future.

Please share this PODCAST and site with your friends.

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 32 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys! We appreciate it.

Dan T & Dave B

Things talked about in this PODCAST

Dr. David Perlmutter’s Website (here).

Brain Maker Book (here).

Brain Maker Audiobook (here).

Prior Podcast on Gastric Bypass (here).

Paul Chek’s Website (here).

Fermicutes and Obesity (here).

Loads of info on Bacterioides (here).

Study on Elimination diet and ADHD (here).

Study on inflammation, leaky gut and depression (here).

Leaky gut and depression (here).

Prior post on healing your gut (here).

Prior Podcast in which Dan and Dave give tips to optimize your brain function and health (here).

EP31 DAD BODS or Man Boobs

EP31 DAD BODS or Man Boobs

Today Dave and I talk about DAD bod phenomena and just how ridiculous it is!!

Be sure to let us know your opinions & questions in the comments section.

CONTEST UPDATE:

Thank you to everyone who took part.

Dave and I are in the process of randomizing all eligible entries for the free Spartan Race entry for Canadian Race Dates.  We will share that with you in next week’s PODCAST post.

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 31 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys! We appreciate it.

Dan T & Dave B

Things talked about in this PODCAST

The DAD BOD (here).

Oprah Winfrey’s struggles with weight (here).

Fat Chance the documentary (here).

America’s Next Top Model (here).

Prior post on metabolic issues (here).

Tess Holiday (here).

 

EP30 Healthiest and Fittest Summer Ever

EP30 Healthiest and Fittest Summer Ever

Today Dave and I talk about strategies to make this your healthiest and fittest summer ever!!

Be sure to let us know your opinions & questions in the comments section.

Also, be sure to share this on social media & Itunes as well.

CONTEST REMINDER (Please use this written contest reminder as the real deal (left out some parts in the audio)):

A quick reminder that until 11:59 pm on May 31st, anyone who subscribes to our site, likes us on Facebook or gives us a 5-star rating on ITUNES between May 19th and May 31st, 2015 (when this post goes live) at 11:59 pm will receive 1 entry (for each method).  We will draw from those entries.

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 30 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys! We appreciate it.

Dan T & Dave B

Things talked about in this PODCAST

The Origin of Gatorade (here).

Hyponatremia (low sodium in the blood) (here).

Prior post including Urine Hydration color chart (here).

Some of the recorded problems with sunscreen itself (here).

Tanning increases serum Vitamin D (here).

Review of Tanning beds, Skin Cancer and Vitamin D (here).

Seasonal Light/Dark Cycles from prior posts (here).

Hibernation in Bears as Metabolic Syndrome (here).

Prior post on Seasonal Food Availability (here).

Prior post on Metabolism and Mental Health (here).

Prior PODCAST episode on locally grown foods (here).

Prior PODCAST episode on avoiding the pitfalls of the warmer weather lifestyles (here).

The Darwin Awards (here).

EP29 Joe De Sena wants everyone to Spartan the F up

EP29 Joe De Sena wants everyone to Spartan the F up

Today we talk with Joe De Sena founder & CEO of the Spartan Race.

It was an awesome interview with an amazing guy!  He’s looking to revolutionize health & fitness and we think he’s doing an amazing job, don’t you?  You’ll be floored at how insightful he is!

Be sure to chime in with your thoughts, opinions & questions in the comments section.

Also, be sure to share this on social media & Itunes as well.

CONTEST ANNOUNCEMENT:

Joe was kind enough to offer us 1 free entry to any of the Canadian Spartan Race tour dates.

Anyone who subscribes to our site, likes us on Facebook or gives us a 5-star rating on ITUNES between May 19th and May 31st, 2015 (when this post goes live) at 11:59 pm will receive 1 entry (for each method).  We will draw from those entries.

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 29 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys! We appreciate it.

Dan T & Dave B

Things talked about in this PODCAST

Joe De Sena’s book Spartan Up (here).

The Reebok Spartan Race Canada Site (here).

Joe De Sena’s Spartan Up Podcast (here).

EP28 Maximize your Brain Function

EP28 Maximize your Brain Function

Today we discuss some strategies that you can start using today to maximize your brain function.

We focus on the nutrition and exercise strategies you start NOW, but there are also other strategies like sleep, stress management and lifelong learning.

Enjoy the show! Talk to you next week!

Dan T

Listen to Episode 28 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER. If you like, please give us a 5 star rating!

Things talked about in this PODCAST

Dave Perlmutter’s new book Brain Maker (here).

Dr. Perlmutter’s Web Site – loads of great info (here).

Normal, Mild Cognitive Impairment and Dementia Brain Scans (here).

Type 3 Diabetes (here).

Leptin as biomarker for Type 3 Diabetes (here).

Gut microbiota and Mental Health (here).

Leaky Gut and Inflammatory Conditions (here).

Online Sources for Probioitics for Canada (here) and USA (here) and UK (here).

Prior post on gut health (here).

Exercise and Mental Health (here) and (here).

Prior posts on Hormesis (here) and (here).

Exercise and BDNF (here).

Prior Podcast Interview with Yoga’s Ann Green (here).

Prior posts on Sleep (here), (here) and (here).

Brain Games and Mental Function (here).

Some resources with free online courses (here), (here), (here), (here) and (here).

Meditation/Mindfulness tutorials online (here), (here), (here), (here) and (here).

Being Social and Mental Function (here) and (here).

Lifelong learning and Mental Function (here), (here) and (here).

 

Kale Chips

Local Curly KaleKale Chips

This week’s recipe is for a great snacky-good but healthy treat!

Kale is an awesome low-carb, nutrient-dense vegetable that is full of nutritional benefits (here).

My wife was keen on working these into our rotation to replace higher carb snack treats.  We had tried to make them in the past, but often we couldn’t get the right crispiness.

Last night, we got it right!

The options for this dish are how you want to flavor them.

For this recipe you will need:

1/2 -1 bunch of Kale (preferably curly Kale) – washed and dried.

Olive oil/Coconut oil – 1-3 Tbsp.

Your seasonings of choice.  Some examples (possibilities are limited only by your creativity) include: Salt, Pepper, Garlic Salt, Cayenne Pepper sauce, Cinnamon, Currey, Ginger, Cumin, Creating your own All-Dressed seasoning, etc…)

Preparation & Cooking Instructions:

  1. Pre-heat oven to 300°F.
  2. Remove Kale leaves from the spiny stems.
  3. Break Kale leaves apart/chop into med-sized pieces (think larger-sized chips, as they will shrivel a bit when cooking).
  4. In a bowl, drizzle Olive/Coconut (melted) oil over the Kale pieces.
  5. Add your seasoning (i.e. Salt, Pepper, Garlic Salt, Cayenne Pepper sauce, etc…) and mix well with your hand.
  6. Bake at 300°F for 15-25 mins until Kale is crispy.  The edges may turn light brown, but you don’t want them burnt.

Enjoy in a big bowl like you used to your favorite chips, popcorn.

I hope you enjoy this recipe.

As always, please share it with your friends & leave your comments below with any tweaks that you found useful!

Subscribe today for the latest updates from our website. You can also check out our podcast on Itunes (here) & Stitcher (here).

Have a great day!

Till next time!

Dan T

EP27 May the Fourth Be With YOU The Dan Solo Episode

EP27 May the Fourth Be With YOU The Dan Solo Episode

Happy belated Star Wars Day everyone!  I’m a Geek, but I have to admit, I’m more Trekkie than Starwoid… BUT I don’t discriminate against Geeks!  All nerds are welcome!  LOL!

Dave is away dealing with moving and catching up in his training practice.  He will be back next week as usual.

Bear with me on this one, as I’m solo parenting today and exhausted from dealing with a 1 and 3 year old!

Today, I will do a quick review of the recent documentary “Cereal Killers”.  It’s awesome!  I highly recommend it to anyone who wants to know more about the low carb, high fat lifestyle & highly efficient exercise, and how the current system here in North America is completely broken & why we need to open our minds & change our protocols when it comes to promoting health, performance & longevity!  Remember, disease is illness, not wellness!  More on that later.

You can check out the movie here.

Enjoy the show! Talk to you next week!

Dan T

Listen to Episode 27 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content.

Please share this PODCAST with your friends and Like/ +1/ Retweet us.

You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER. If you like, please give us a 5 star rating!

Things talked about in this PODCAST

Joe De Sena the founder & CEO of The Spartan Race (here).

Cereal Killers the Documentary (here).

Dr. Timothy Noakes – One of the Research Leaders in Low Carb/High Fat (here).

A sampling of just a few studies showing  benefits of Low Carb/High Fat nutrition (here, here, here and here).