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.

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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.

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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).

EP26 Yet Another Health Care Rant

EP26 Yet Another Health Care Rant

Dr Oz
Yet Another Health Care Rant

First off, Dave overcomes his sad heart at the fact that the Senators were eliminated by Montreal this past weekend and then Dan & Dave rant about the recent Dr. Oz issue and then tie it all into the current state of the Canadian Health Care System.

Obviously, there are a lot of issues, but we riff on a few of them here.

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 26 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

Ottawa Senators hockey (here).

The Dr. Oz issue (here).

Changes for Naturopatic Practitioners in Ontario, Canada as of June 1st, 2015 (here).

EP25 Five ways to Start Burning Fat Fast

Burn FatEP25 Five ways to Start Burning Fat Fast

Today the boys chat on the topic of Playoff Hockey & the NHL Lottery debacle!  Oh wait, well maybe for a few minutes, but then they get back on track & chat about Five strategies that you can use to start burning body fat fast!

 

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 25 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

Prior post on Ketosis does not equal Ketoacidosis (here).

Positive Metabolic effects of Very-Low Carbohydrate diets (here).

Prior post on Intermittent Fasting (here).

One perspective on Intermittent Fasting by Brad Pilon (here).

Prior post on Making a Bone Broth (here).

Ori Hoefmakler (here).

Chris Rock (here).

HIIT (here) and TABATA (here).

Strength Training and Fat Loss with Muscle Mass preservation (here).

EP24 Getting Back into Outdoor Activities

EP24  Getting Back into Outdoor ActivitiesOutdoor activities

Dave & Dan talk about 4 common problems they encounter in people trying to get back into active life in the warmer weather (for those of us in Canada an the Northern US).

1) People tend to dive in too hard too soon, when first getting back into things!!  Must recondition yourself to these activities, since you haven’t done them in quite some time!

2) Trying to rush fat loss or going on a full blown crash diet vs. trying to establish a maintainable lifestyle change!

3) Be creative in your outdoor activities.  Sign up for activities that commit you to a group or team & that you enjoy, so you will do them CONSISTENTLY!!  Also, dangerous traps to WATCH OUT FOR!

4) Patio parties – BBQ, outdoor eating, the booze flows easier when it’s not frozen!!

Dave & Dan give tips to help you avoid these pitfalls!

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 24 here:

We apologize for the audio quality, but our SKYPE connection was not feeling it on this one!  We should get it resolved for next time.

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

Prior podcast on Wacky ways people try to lose weight (the April Fools episode) (here).

Meetup.com (here).

The Running Room for weekly (free) runs (here).

(Future) post on tips to survive Road Trips (here).

Prior post on BBQ (here).

EP23 Get the best food for your Dollars

EP23 Get the best food for your Dollars

Today the guys talk about how to get the absolute best quality foods for your dollars!

Briefly

From CSAs, Farmer’s Markets to people with chickens in their back yards, it is a great time to seek out and be able to get the best food for your dollars.

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 23 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 discussed during this PODCAST

Website for Community Supported Agriculture (CSA) in Canada (here).

Website to find locally produced grass-fed and healthy-raised meats & animal products (here).

Prior post on Green Smoothies (here).

EP22 The Truth in the Fools

EP22 The Truth in the Fools

Today’s show is a tribute to April Fools Day!  We hope you enjoy our “twisted humor” look at some of the wacky ways that people have tried to battle the bulge throughout time!

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 22 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 discussed during this PODCAST

KETOSIS WILL KILL YOU – Dan’s prior post on Ketosis vs. Ketoacidosis (here).

Prior PODCAST Episode on the (here).

The Cabbage soup diet (here).

Tapeworm diet (here); YouTube video about Tapeworm extraction (WARNING GRAPHIC) (here).

Colonic Hydrotherapy (here).

Vomitoriums (here).

Foot Cleansing Pads (here).

Tongue Patch (here).

Prior Podcast Episode on Bariatric Surgery (here).

Ear Stapling (here).

Weight Loss Balloon (here).

Montreal Coffee & Cigarette Diet (here).

Crack Pipe Diet (here) and the CART mechanism (here).

You on a Diet book (here).

Fen Phen diet pills (here).

Starvation diets (here).

Baby Food diet (here).

Juice Cleanses (here).

Ineffectiveness of Colon + Liver Cleanses (here).

Prior post on Green Smoothies (here).

CBC Marketplace on Natural Products (here) and on Homeopathy Part I (here) and Part II (here).

Health Canada Advisories, Warning & Recall list (here).

Fake meal in a pill (Fexaramine) (here).

YouTube video on the Shake Weight (here).

STAY OUT OF KETOSIS… signed the weight loss industry!

 STAY OUT OF KETOSIS!!!

Yes. That’s right.  The weight loss industry wants you to be afraid of ketosis so you will stay heavy and need to buy more crap to try to get lean!  Oh yeah. And grain producers & food companies want this too, because then you will be a “heavy user”. – YES.  That’s what people who consume high amounts of their food products are called!  This was first revealed in 2004’s Super Size Me (here).

No conspiracy theories here, just unfortunate, economic reality!

low_carb_t_shirt_ketosis_isnt_ketoacidosis_tshirt-re616c6b7d5e049fe862ad0933073c80f_804gs_324The sad thing is that many of my medical & health professional colleagues truly misunderstand KETOSIS and often confuse it with the similar-sounding, but completely different metabolic state  KETOACIDOSIS.  And so goes the story… you read somewhere that ketosis is a necessary part of losing body fat (inaccurately called weight amongst health professionals) and you discuss this with your well-meaning, but completely ignorant medical or health professional and they say…

“STOP!  Don’t go into Ketosis!  That could kill you!”  Your heart skips a beat.  Thank GOD this person was here to save you.  Next you ask them, “What should I do instead?” They proceed to let you know about how many calories you will need to consume to lose 1-2 lbs per week.  You grimace.  Next, they start telling about how you can eat pretty much anything as long as the calorie amounts are right!  Excitedly, this includes “healthy” whole grains, so hey, as long as you can eat your pasta, breads, cereals & occasional treats, and still lose weight, life is very very good!  The part that’s left out is that you won’t eat much fat at all, and so you’ll be super-hungry & you will likely cause constant insulin spikes every time you eat, so that will shut down any fat burning that would have occurred!

They then they proceed to map out an example of a food-wise day in the life of a good client according to the nutrition guidelines that this health professional is following, which are usually from research based in the 1970’s (most recent) and completely ignores research for the last 6 decades.  But, again, it’s not the health professionals’ duty to stay up to date, except for just checking the latest version of the guidelines by the expert authority on that nutrition topic (i.e. weight loss in this case).  Eventhough, these guidelines continue to be based on wrong assumptions and NEVER EVER ask the fundamental unifying theory of biology question… does this approach make any sense when we consider human evolutionary theory?  And that, of course is where they fail (miserably)!  Unfortunately, you continue to follow that health professionals’ advice & go back for follow up appointments (often regularly) with little to no progress being made.  Usually, there is some short term success (as is ALWAYS the case with calorie restriction), but then your body adapts to the calorie restriction and puts a stop to the weight loss.

Of course, the health professional gives many a reason why this is happening including but not limited to, you must be under reporting, you need to exercise more, we need to cut your calories more, which means even less fats… and the list goes on and on.  They use every ounce of energy they have determining how this strategy is NOT working for you, but they ASSUME that it NORMALLY works, which is completely false!

I found this review article from 2004 (here) that does a good job explaining much of the confusion around the metabolic effects of low carb diets including Ketosis and fat loss.

————————————————————–

Alright, let’s compare Ketosis and Ketoacidosis.

KetosiKetone-figures-1-645x230s

A metabolic state in which the body is able to use both exogenous (eaten) and indogenous (stored) fats as it’s primary energy for the cells of the body including muscles, organs and YES even the brain.  Ketone bodies are how the body gets fat out of the body’s stores to use as a fuel.  There are 3 main ones, acetoacetate, beta-hydroxybutyrate and acetone, the first 2 of which can be primary fuel for most cells in the body (here).

Ketoacidosis

A metabolic state that occurs mainly in people who don’t produce enough insulin to stop ketone production (i.e. Type 1 diabetes).  It is characterized by OUT OF CONTROL Ketone production (again because there is no biochemical feedback loop to stop the process).  The resulting severe accumulation of keto acids significantly decreases the pH of the blood (as acids do) and when this pH falls out of the biological range, many proteins, enzymes, hormones and organs, stop working causing the body to shut down, essentially leading to a state of metabolic acidosis and possibly death.  If you have type I Diabetes and aren’t sure about Diabetic Keto Acidosis (DKA) you can learn more here.

If you want more in depth geekification, more than I have time to provide for this post, be sure to check out Dr. Peter Attia’s blog for an awesome, in depth comparison (here).

———————————————————–

stairs-upketosis gradientOkay, wait a minute, I’m not here to scare you into a low fat, high carb diet that will undoubtedly fail you, as it has millions before you!  The most important way to think of Ketosis is that there is a gradient/scale.  Having some ketones is perfectly normal (albeit highly uncommon in today’s world) & indicates that you are primed to burn fat, which means lose weight & specifically body fat, as well as providing a much more sustainable fuel for muscles and the brain!  However, if you are someone who does NOT produce enough insulin anymore because of pancreatic beta-cell failure (i.e. Type 1 diabetes), then it is risky for you to try to actively pursue ketosis. I’m not saying that you can’t do it, and have insulin on hand in case things get out of hand, but it will always be risky because you lack the innate mechanism for controlling the level of ketones in your blood.

If you’re not sure about all this, then by all means, discuss it with your health professional, who knows your specific case & history, of which I am clueless.  Be sure to explain the difference to them (you can even use this post to help you) and your goal for using ketosis, because as I mentioned before, it’s quite common for these states to be blurred or confused by many, if not most health professionals.

I hope you find this post useful!  Please share it with your friends & family or even your health care professional.

Have an awesome weekend!

Take care,

Dan T

EP21 The Madness of March

Jason Statham 1 March MadnessEP21 The Madness of March

March is here & there is definitely madness in the air.  Not just bracetology, but now is the time when we might start thinking about how to shed that excess winter weight (body fat) so that we can look better/good naked!

In today’s show, we discuss how this time of year brings with it tonnes of people who while striving to “look better (almost) naked” will purchase training programs designed for high performance athletes or amazing actors/actresses and follow them as religiously as a new inductee into a cult who believes that their doctrine is the ultimate truth!

Now, we are all for motivation to get people up and moving, but unfortunately, not only is this a waste of money, but it’s more often than not a waste of time & actually dangerous or unhealthy for the person, other than the person for whom the program was designed!!!

Dan’s Experience with this:

Case in point, I really like Jason Statham, and not just because he’s got the same hairline as me, because he a cool older dude who is absolutely ripped!  And I’ve bought countless magazines over the years because I wanted to look more like him physically, so I followed the workout that was designed for him. Obviously, I know better now, but you know what’s interesting?  While I was doing this, I was definitely more fit, but I was not very healthy, because I was burning out a lot, and completely wiped out!  Fortunately, I had a decent baseline of fitness to start with, otherwise, I might have also been injured, which definitely would have put a damper on my fitness goals!  Right?  The challenge is that the program that I was using was designed for Jason Statham, his life, body type, fitness & asthetic goals, as well as his time availability for exercise daily; which without knowing every detail, I think it’s safe to say is much more than mine, given that I work a full time job, take care of 2 young girls & run a private nutrition counseling practice & this online business!!!  All in addition to pursuing my PhD in Human Nutrition Science!  Anyway, you get the point, much of jobs & business require hours of sitting!  So killing it in the gym for prolonged periods of time is not a good idea when that’s your reality!  Shorter times (like HIIT & TABATA), well that’s a different story and we’ll save that for another episode!  I just wanted to share my experience with you so you know that this phenomenon is a very common occurrence & how a lot of fitness magazines stay in business!

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 20 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 discussed during this PODCAST

Prior PODCAST Episode on the Biggest Loser (here).

Dave’s prior post on the Biggest Loser (here).

Jason Statham & why Dan has a man-crush on him (here), (here) and (here).

Cate Shanahan and the LA Lakers diets (here) and Dr. Cate Shanahan’s book (here).

Dave’s Instagram video on plyo box jumps (here).

EP20 What lies beneath common Thyroid issues?

thyroid1EP20 What liWhatLiesBeneathCoverArtes beneath common Thyroid issues?

What lies beneath sounds like an awesome spine-tingling thriller movie starring Michelle Pfeiffer and Harrison Ford (here), and in one way that’s how we mean it too!

In today’s show, we discuss the Thyroid.  Particularly, Hypothyroidism & how very common it is in the world of weight gain.

Importantly, we discuss a newer (but actually not that new) & very interesting underlying cause for hypothyroidism in the developed world.

We also discuss what can we do to help improve the function of your thyroid, as well as to prevent a decline in its function.

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 20 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 discussed during this PODCAST

The Thyroid an introduction (here).

Hashimoto’s Thyroiditis (here).

Symptoms of Hypothyroidism (here).

List of Goitrogens (here).

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

Leaky gut and autoimmune disease (here) and (here).

Kelp supplements for Thyroid Function (here).

Prior CMOH post on Leaky Gut (here).

Prior CMOH episode on Gluten Free and the role of Zonulin in leaky gut (here).

The Wahl’s Protocol (Paleo diet for Multiple Sclerosis) (here).

Sub-threshold aerobic activity and increased thyroid function (here).

Pastured Beef Liver

Hannibal LecterThis week’s recipe is for an incredible old-school dish – LIVER!  Cue Hannibal Lecter & his creepy lip sucking sound & the classic quote: “I’ll eat your liver with a side of onions & fava beans”

Cannibal circles aside, most of us don’t hear or talk much about eating liver currently, because as you will see you need to be super-selective about the source of your animal liver.

Why?  First some basics about the role of the liver.

The role of the liver in most animals (including us) is to create, break down, store and process many of the nutrients that are eaten.  It also has a role in detoxification of many of the pharmaceutical (& non-pharma) drugs that are taken in.

So, as a result, many of the nasty substances (i.e. poor quality animal chow, pesticides, GMO components, as well as medications fed to animals) all end up at concentrated levels in the liver, or at least some metabolic breakdown products do.  Therefore, I would (and do) avoid buying my animal livers from a source that I am not 100% that it is traditionally raised (i.e. farm fresh, grass-fed, pastured, etc…).  When items are sold in the supermarket and do NOT specify, assume that they are commercially, mass-produced and therefore assume the livers are full of junk that you don’t want to eat concentrated amounts of.

grass-fed-beef-liver-710Relax though, if you get your animal liver from a nearby farm that obviously lets its animals graze on the hillsides & move around the fields, then you are getting a liver that will be chalked full of nutritional goodness!  Not to mention be an absolutely YUMMY!

As usual, I will provide options, but I will assume that you will be slow-cooking for the main dish prep.

Pastured Beef Liver

For this recipe you will need the following.

  • 1.5 – 3 lbs of pastured beef liver lobes – whole (or chopped);
  • 4 Tbsp coconut oil.
  • 1 medium to large onion chopped or diced.
  • 2-4 cloves garlic pressed or diced.

Optional

  • 3-4 pastured eggs (whole or at least the yolks) beat lightly
  • 3-4 Tbsp of Almond flour.

Preparation & Cooking Instructions:

  1. Melt 2 Tbsp coconut oil in frying pan.  Add in onion, garlic & celery – sautee until softened & fragrant.
  2. Optional – If you are breading – cover the liver pieces with beaten egg & coat with bread crumbs.
  3. Lay your coated or plain liver pieces in the pan and saute over med high heat in a pan.
  4. Season to taste with salt & pepper, cinnamon, chili peppers & anything else you like, then cook it.

Cook over medium-high heat in a frying pan (preferably cast iron).  Serve with your favorite hot or cold veggies.  It goes great with my Hearty Yuca Root (here).

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

Things referred to in this post:

The role of the liver (here).

EP19 Cutting thoughts on Bariatric Surgery

FDA Appetite Suppressant ImplantEP19 Cutting thoughts on Bariatric Surgery

Recently, Dave stumbled across an article about a new procedure in which you get a computer device implanted into your stomach. No, it doesn’t make your stomach impervious to even the hottest of the hot chilis (now that would be AWESOME), it’s actually another (recently) approved treatment for obesity in which this device essentially turns your hunger off!   Check out the original device article abstract for yourself (here) (membership required for full).Bariatric surgery

In today’s show, we provide some Cutting thoughts on Bariatric Surgery for you to ponder.  We just want to make sure that you, the listener, whether health professional, MD, Researcher or a client considering methods for fat loss, think about all sides of the arguments, through the filter of our years of experience and thousands of fat loss clients (between the two of us)!

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 19 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 discussed during this PODCAST

Increased suicide rates with Bariatric Surgery (here).

Weight regain after Bariatric Surgery (here).

Edmonton Obesity Staging System (great explanation from Dr. Arya Sharma’s own blog) (here)

Examples of Post-Op Bariatric Surgery Nutrition Guidelines (here).

Nutrition Implications of Bariatric Surgery (here).

Obesity as an eating disorder (here).

Obesity as addiction model (here) and (here).

Prior post on sugar being more addictive vs. cocaine (here).

Self-efficacy (here).

Lower carb/Paleo after Bariatric Surgery (here).

Prior post on Redefining why part 1 & 2 (here) & (here) and on creating your WHY Story (here);

Real Chicken Noodle Soup

ChicknoodlesoupThis week’s recipe is for an incredible actually healthy chicken Noodle soup!

true-free-range-chicken
Be sure that your Chicken Noodle Soup contains this Key Ingredient! We’re talking Real Food People!

This one will actually heal your ailments, unlike the store bought “crap”, probably the best known of which rhymes with schmipton’s!!!  No real bone broth in there baby!

In classic choose your own adventure style, I will include a regular & one of my own creations that I like to call “good for what ails ya”! Also, you can make this lower carb or higher carb, the choice is yours, as you will see.

I will often put in a choice of how to cut items (i.e. chopped or diced), because I think how fine or large your chunks are is completely up to you! My recipes won’t win you a Michelin star, but they will help you achieve your health & fitness goals and possible heal your gut!

As usual, I will provide options, but I will assume that you will be slow-cooking for the main dish prep.

Real Chicken Noodle Soup

For this recipe you will need the following.

  • 3-6 cups of real bone broth that you have created using my previous method (here).
  • 2 lbs of chicken chopped or shredded – could be leftovers from the slow cooker whole chicken (here); You could also thaw fresh chicken for this; OR use any other meat that you enjoy (i.e. stewing pastured beef, ground, etc…);  Quick tip, whatever meat you choose to use, pre-cook it in a pan, or in the slow cooker, so work that into your allotted preparation time. That’s why the leftovers work so well!
  • 4 Tbsp coconut oil.
  • 2-4 cups of water.
  • 1 medium to large onion chopped or diced.
  • 2-4 cloves garlic pressed or diced.
  • 3-4 pastured eggs (whole or at least the yolks) beat lightly.
  • 2-5 stalks of celery chopped.
  • Now, if you want this to be low carb, you can stop now or even add in some green leafy vegetables, but if you’d like a bit more starch/sweet, then add in a starchy vegetable of your choice.  I will use the example of spaghetti squash, but seriously, you can use pretty much any starchy veg (i.e. sweet potato, yuca root, carrots, etc…).

Preparation Instructions:

  1. Melt 2 Tbsp coconut oil in frying pan.  Add in onion, garlic & celery – sautee until softened & fragrant.
  2. Put 2 Tbsp of coconut oil into slow cooker or pot & turn things on low or medium respectively to melt the oil.
  3. Add your Real Bone Broth & your water.
  4. Add in sauteed onions, garlic & your beaten eggs.

Spaghetti Squash Preparation

  1. Cut the hard top off the squash and cut it in half either way (across or lengthwise).
  2. Scoop out the seeds from the middle using a spoon.
  3. Cook it.  There are many ways to do this, any of them are fine.  However, for this recipe, you only need to cook the squash enough to soften it so that you can dig it out of the shell & put it into the slow cooker.  At this point don’t worry about seasoning as you are going to put it into your soup.
    1. Steaming – Place the half squashes open side down in a steamer tray & cover with a lid – steam for about 15-20 mins; or do this in a pasta pot – same specs.
    2. Baking – Place the half squashes open side down on a baking sheet with raised sides or in a baking dish & cover the bottom with water (about 1-2 cm deep) – cook in oven preheated to 400F covered with tinfoil for about 15-20 mins.
    3. Microwave – Same as for baking but place in a microwave-safe dish with about 2 cm of water – cook on high for about 8-10 minutes – if you have smaller squash, then check around 5-8 mins to be safe.
  4. Once the squash is ready, scoop the spaghetti-like goodness into a bowl with a fork & roughly chop it, then put it into your soup in the slow cooker.

Choose your own Adventure

Traditional

Season to taste with salt & pepper & anything else you like, then cook it.

Dan T’s Good for What Ails ya!

Seriously, this one is one of my favorites for whenever I get hit with a cold/flu. It’s rare, but when it happens I fight back with this.

Essentially, bring the heat!Cayenne pepper

Add in, to taste, Cayenne pepper sauce or powder;  Don’t be shy, if your sinuses are stuffed and/or you’ve got a sore throat, this will make you feel a tonne better! Capsaicin, the active ingredient in hot peppers, has analgesic properties (here).  Use enough so you can taste it, but not so much that your tongue starts to smoke (be reasonable).

You can also add in whole, real hot peppers, but be sure to include the seeds, since that’s where all the heat is.

Optional – If you want to increase the creaminess & stifle the edge to the heat, you can add in some coconut milk (full fat) (1/4 -1/2 a can) & cinnamon (1-3 tsp) – all to taste.

Cooking instructions:

If doing this in the slow cooker then depending on the time in advance you are making it, set it to low or high and walk away.

If doing this in a large pot, then it will likely take about 1-2 hours on medium low heat.

Once the soup is done, serve it hot & enjoy the sinus-clearing & throat-numbing goodness!  Even you went the traditional route, you will still feel that warm sense of comfort come over you!! And in this case, it’s not just psychological (like with schmipton’s), it’s actually providing you with some serious bang for your buck in terms of nutrition to help you stay, or get better!

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 (soon) & Stitcher (here).

Have a great day!

Till next time!

Dan T

EP18 2015 USDA Dietary Guidelines Our Thoughts

usda-logo-150x150EP18 2015 USDA Dietary Guidelines Our Thoughts

In late Feb 2015, the USDA released its updated Dietary Guidelines for Americans. These are based on updated evidence, which in nutrition changes very quickly (many new studies published monthly).

Here’s a quick summary of their recommendations related to food intake. I’m covering only a quick handful of these guidelines for our discussion today.Eggs

1) Cholesterol is no longer “a nutrient of concern” – it’s about time!! Literally, 20 years late to the party!
Evidence for the last 20 years has clearly shown NO ASSOCIATION between dietary cholesterol & serum cholesterol levels. Furthermore, evidence over the last 20 years has clearly shown that there is no direct link between serum cholesterol (i.e. LDL) levels and heart disease risk (here) and (here).

2) Eat less sugar – keep it to a max of 10% of calories per day.
This level is actually still very high. People are currently eating way more than this, so it could be looked at as a step in the right direction, but I honestly believe the problem is that having some leads to having way too much, because it is sooo YUMMY! Studies show it’s 8x more addictive than cocaine. Additionally, there is evidence that sugar & refined carbohydrate intakes are associated with serum triglyceride levels, which are predictive of heart disease risk.

3) Limit or avoid artificial sweeteners – Drink water primarily.
2a01_caffeine_mugIn addition to the “unknown long term effects”, this can be looked at as a gateway drug that keeps people coming back to refined sugar.

4) Caffeine is okay (up to 400 mg/d) – caution with what’s added.
Be sure to use only milk or cream & avoid the sugar or sweeteners.

5) Limiting targeting marketing of sweetened beverages particularly at kids & adolescents.
This is long overdue. It will be interesting to see how this actually works in practice.

6) Seafood is good (even farmed) – ecological initiative.
There is enough evidence suggesting that this is true (high levels of omega 3 in farmed salmon for instance), but most experts still recommend a mix of wild & farmed seafood to limit exposure to possible toxins.

7) Eat less salt – Ideally < 2300 mg daily.

This is nothing new, and is completely linked (like sugar) to refined food intake.

8) More Plant-based diet is better for health & the environment.
I think most reviewers of nutrition research agree that eating more, whole plant foods is good for your health. Problems with this statement: a) Did NOT specify whole, plant foods, emphasis on low sugar ones; They seemed to leave the door open for fruit juices at least for now; b) There is good evidence that non-commercially raised animal foods (i.e. pastured farm fresh) are actually even better for the environment vs. commercially produced plant foods (including legumes & grains).

9) Eat less saturated fat – 10% of calories per day or less.
Certainly not in excess, but 10% is extremely low. Like cholesterol, the evidence does NOT support a restriction of saturated fats at present. Here are 2 very thorough review studies one a meta-analysis (here) and the other a systematic review (here) that both clearly demonstrate NO association between dietary saturated fat intake and heart disease risk.

10) Focus on types of fat and NOT total fat intake.

This makes sense & the evidence supports this, however, one problem with their conclusion is that they (over)promote polyunsaturated fats, which, although good when considering omega 3 fats, does not consider the ratio of omega 6 to 3, which controls our inflammation/anti-inflammation balance. Also, studies have shown that consuming refined industrial seed oils (high in omega 6) can cause aggravation of inflammatory conditions.

Other guidelines:

a) Sitting too much is bad & can shorten life.green veg
Studies have now shown compelling evidence that sitting more than moving shortens our lives as much, if not more than smoking can.
So, what is the take home message from these guidelines?

As much as possible:

1) Eat plenty of whole plant foods – especially the green leafy vegetables.
2) Eat foods from healthy/clean animal sources in moderation – if you can’t, then trim the fat out & add in your own healthier fats for cooking.
3) Avoid or limit processed & junk foods.
4) Use caffeine carefully & use only a splash of milk or cream – no sugar/sweetener.
5) Sit less.
6) Move more.

Enjoy the show! Talk to you next week!

Dan T & Dave B

Listen to Episode 18 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! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Things discussed during this PODCAST

Prior post on Green Smoothies (here).

Prior post on sugar being more addictive vs. cocaine (here).

Prior post on living to express your healthy genes (here).

Prior post on hormesis (here) and prior podcast on same (here).

Prior podcast on sitting too much (here).

Citations:

http://www.health.gov/dietaryguidelines/2015-BINDER/meeting4/docs/subcommittees/Conceptual-Model-and-Next-Steps.pdf
http://mdh2e.org/wp-content/uploads/2015/01/Introduction-to-DGAC-Report-Final.pdf
http://www.cnn.com/2015/02/19/health/dietary-guidelines/
http://healthyamericans.org/assets/files/TFAH%20Comments%20to%20DGAC%20on%202015%20DGA.pdf
http://www.webmd.com/diet/20150226/food-guidelines-surprises

Articles cited:
http://annals.org/article.aspx?articleid=1846638
http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

Hearty Yuca Root

yuccaThis recipe is great for an occasional carb-refeed.  Particularly, if you do glycogen-demanding sports as a post-workout meal (i.e. Cross fit, Combat Sports, hockey or football, etc…),  those competitive athletes (high training volumes) in these sports or even those who do high intensity workouts (HIIT/Tabatas) for more than 5 hours per week.  Again, not an everyday staple, but as an occasional re-feed or treat, absolutely phenomenal.

The Yuca Root, also known as Cassava (and listed as such in most stores in Ontario, Canada, that I’ve seen so far) is a tubular warm weather root vegetable that is high in carbohydrates, but much less processed and not Genetically modified like potatoes.  Important note, Yuca/Cassava are often confused with Yucca (an ornamental plant) (here).

Nutritionally, other than being a significant carb source, it is high in vitamin C and Manganese (here).  It has a moderate amount of dietary fiber, but let’s face it, it is a delicious natural carb source that should be thought of as occasional replenishment or even a treat!

Here’s how to do it.

Hearty Yuca Root

What you’ll need for this recipe:

2-6 Yuca Roots/Cassavas (depending on their size – they vary alot – go with 2-3 large or 3-6 smaller ones).

4-6 Tbsp pastured butter OR you could use 4-6 Tbsp coconut oil (depending on your flavor preference).

Optional – 1 onion + 2 cloves garlic OR cinnamon to taste.

Salt & Pepper to taste

Preparation:

1) Cut the Yuca into smaller cylindrical sections probably about 1-2 inches long, this will allow them to soften faster in the boiling water.

2) Peel the sections of Yuca root, so that the white flesh is showing.

3) Bring a pot of water to a boil & place the cut & peeled sections into the water and boil until softened.  The time will vary, but will likely be between 20 and 40 minutes.

4) Drain the water & replace with cold until the Yuca roots are cool enough to touch with your hands.

5) Remove the thick spine from the middle of the Yuca root sections, as this is inedible – you can also remove the outer, tougher layer of flesh if it annoys you, but it is edible.  This concludes the first preparation section.  Essentially, the Yuca are mostly cooked now, so feel free to taste their starchy goodness.  You can either chop them into smaller chunks or just mash them all together, your choice. Sometimes, I will do this part first, then continue with number 6 right before we’re ready to eat them, so they are fresh & yummy!

6) Heat a frying or sauce pan over medium heat.

7) Melt butter/coconut oil in pan.

8) If you are adding onion & garlic, then sautee those now until they are wilted and browned & the butter has that amazing fragrance.

9) Put your Yuca into the pan with the butter/oil (onion & garlic) and then fry it for about 10-15 minutes, stirring regularly.  Really let the Yuca absorb the butter/oil.  You can even add 1-2 Tbsp towards the end to liven up the flavor even more.   If you are adding cinnamon, add this to your melted butter & mix it, just before you add in the Yuca, then mix that in.  Don’t leave the butter/oil or the Yuca too long or it will burn.

Optional bacon-goodness – One other extra I added last night, was we slow-cooked a whole chicken as per my prior recipe (here) and I put 2 nice strips of farm-fresh bacon on the chicken in the slow-cooker for the last 6 hours of cooking (on high), and then I took the bacon & chopped it up & mixed it into the Yuca just prior to serving (our Yuca had butter, salt & pepper only last night).

That’s it!  Now serve warm & enjoy!  It really is an incredible carb-replenishing treat!

I hope that you and your family enjoy it as much as my family & I do!

Please feel free to comment with your experiences with Yuca and your twists on this recipe so we can share it with all!

Till next time.

Dan T

Quick and Easy Pastured Drumsticks

Chickens grazing
Check out the drumsticks on that sexy bird.

Today’s recipe is another (relatively) easy one!  It can be done in a slow cooker or just in a frying pan.  This is very similar to my slow cooker whole chicken (here), but quicker, since you’re dealing with smaller cuts of poultry.

Quick and Easy Pastured Drumsticks

pastured drumsticksFor this recipe you will need for this recipe:

2-4 pounds of chicken drumsticks (ideally pastured).  There are about 4 drumsticks in 1 lbs, so this would total about 8-16 drumsticks.

2-4 Tablespoons of Coconut Oil or Pastured Butter (i.e. Kerrygold).

Again, you can choose how this goes.  You can do a bit of curry twist or go the more traditional route, or you could customize and add in your own favorite spices & seasonings!

Curry Twist:

1-2 teaspoons of your favorite curry powder (to taste).

1-2 teaspoons of cinnamon (to taste).

You could also add Cumin if you like.

1 can of (full-fat) coconut milk (in the international food section).

More Traditional:

2-3 Teaspoons of Worcestershire sauce (to taste).

Season to taste with Fresh ground Pepper Grinds & Rock Sea Salt (to taste).

Optional:

If you want to, you can add some chopped veggies into the mix with your drumsticks.  You can either add them right at the start (they will become very soggy and flavorful) or towards then end of your cooking cycle (i.e. 2-4 hours before end point) to keep a bit of crunch in them.  Some that we’ve tried & enjoyed are Sweet Potatoes, Butternut Squash, Turnips, Carrots, etc…  Sky’s the limit, use your imagination & experiment away!

Cooking:

Slow Cooker:

If you are cooking this from frozen then set the slow cooker on low and set it for about 12-14 hours.  Be sure you start far enough ahead of your target meal (usually a minimum of 12 hours to be safe).  If you are concerned, then turn it up to high for the overnight period (i.e. 6-10 hours) then turn it back to low.

If you are cooking thawed/fresh sticks then set slow cooker to low & leave it for at least 6-10 hours.  Again, it’s important during slow cooking NOT to open the lid repeatedly or you will lose your heat.

Towards the end of cooking you can use a baster & periodically suck up the juices & baste the drumsticks in said juices!

—————————-

Frying Pan:

If you want to do this in a Frying pan, that’s fine too.  Proceed as follows:

a) Thaw drumsticks safely.

b) Melt coconut oil or Butter in pan & bring pan to med heat.

c) You can either pre-season drumsticks in container in the fridge or season right in the pan, depending on your preference.  Use whichever flavoring method you want from above (curry or more traditional, etc…).

d) Cook on medium heat for about 20-30 minutes per side or until the skin gets browned & crispy.  If you pan has a solid lid, then place it on top for at least 10-15 minutes per side & then remove it & check the sticks.

e) Towards the end of cooking you can use a baster & periodically baste the drumsticks in any of the frying pan juices!

——————————-

Whichever cooking method you chose… That’s it!  You are done.  Now serve hot & enjoy! The meat will be more fall off the bone moist in the slow cooker, but both will be delicious!

Be sure to save the bones from your drumsticks in a container in the freezer to make a future bone broth (here).

Hope you enjoy this recipe as much as my family & I do!

Be sure to comment with your additions & substitutions so we can share them with everyone!

Till next time!

Dan T

EP17 Get the F$*! up or die!

EP17 Get the F$*! up or die!

No, it’s NOT the name of the latest Action movie starring Steven Seagal or Jason Statham.  But, it probably could be!  We’re talking about a strategy that we can all use to SAVE OUR LIVES!  Literally, getting up to prevent the negative effects of sitting too much!

By nositting-risk-of-death1-598x535w, you’ve heard the links. Sitting too much can kill you!

Kid Squatting Properly
Can kids teach us proper techniques?

Today, Dave and Dan discuss the finer points of sitting and mortality and what you can do to help yourself prevent this from happening to you!

Interestingly, if you have young kids, as we both do, when you watch them sit, their first choice is NOT a chair, they drop their butts to the ground & squat like the picture to the right.  And their technique, balance & flexibility is pretty much perfect!

Maybe we should all get back in touch with that child-like part of ourselves?  Eh?

Enjoy the show!  Talk to you next week!

Dan T & Dave B

Listen to Episode 17 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! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Things discussed during this PODCAST

Free getting started eGUIDE (sign up and we will send you a link to these documents)

Link between sitting and mortality (here).

Sitting increases mortality despite exercise (here).

Link between sitting and CVD risk (here).

The Pomodoro method for getting up every 20 mins or so (here) and apps for timing your standing/moving breaks for computer (here), for your IPHONE (here) or your android device (here).

Benefits of standing at work (here).

Primal Movement patterns (here).

Bo on the go (Netflix show with kids moving) (here).

Podcast interview with Anna Vocino (here).

#30 mornings challenege (here).

Prior Podcast where Dave & Dan discuss lifestyle changes for the busy (here).

Slow Cooker Whole Chicken

sloow cooker chickenToday’s recipe is another (relatively) easy one!

Seriously, I don’t have time to mess around with tonnes of preparations.  So here’s a staple that we use weekly to help us get good quality protein & fats, as well as start stock-piling bones & carcass for our REAL BONE BROTH (here).

 Slow Cooker Whole Chickenpastured chicken

For this recipe you will need for this recipe:

1 Whole Boiler Hen (pastured whenever possible).

2-4 Tablespoons of Coconut Oil or Pastured Butter (i.e. Kerrygold).

Now you can choose how this goes.  You can do a bit of curry twist or go the more traditional route, or you could customize and add in your own favorite spices & seasonings!

Curry Twist:

1-2 teaspoons of your favorite curry powder.

1-2 teaspoons of cinnamon.

You could also add Cumin if you like.

1 can of (full-fat) coconut milk (in the international food section).

More Traditional:

2-3 Teaspoons of Worcestershire sauce.

Season to taste with Fresh ground Pepper Grinds & Rock Sea Salt.

Optional:

If you want to, you can add some chopped veggies into the mix with your bird.  You can either add them right at the start (they will become very soggy) or towards then end of your cooking cycle (i.e. 2-4 hours before end point) to keep a bit of crunch in them.  Some that we’ve tried & enjoyed are Sweet Potatoes, Butternut Squash, Turnips, Carrots, etc…  Sky’s the limit, use your imagination & experiment away!

Cooking:

If you are doing this from frozen then set the slow cooker on low and set it for about 14-18 hours.  Be sure you start far enough ahead of your target meal (usually a minimum of 12 hours to be safe).  If you are concerned, then turn it up to high for the overnight period (i.e. 6-10 hours) then turn it back to low.

If you are doing it from thawed/fresh then set slow cooker to low & leave it for at least 8-12 hours.

It’s important during slow cooking NOT to open the lid repeatedly or you will lose your heat.

Towards the end of cooking you can use a baster & periodically suck up the juices & baste the bird in said juices!

That’s it!  You are done.  Now carve that sucker up & serve it hot.  Trust me!  It will be fall off the bone moist & delicious.

Be sure to save the drippings for a broth or a stew (depending on the type and amount of flavoring you added).  Lots of nutrition in the drippings!

Hope you enjoy this recipe as much as my family & I do!

Be sure to comment with your additions & substitutions so we can share them with everyone!

Till next time!

Dan T

EP16 SNOW-mageddon Feb 2015 Why calories don’t always matter

If we did this every time it snowed in Canada, we'd mostly be dead!
If we did this every time it snowed in Canada, we’d be dead!

Dan Shovelling Snowmageddon

EP16 SNOW-mageddon Feb 2015 Why calories don’t always matter

Well, it happened.  Another SNOW-mageddon.

Today Dave & Dan chat about Homeostasis & how the body strives for balance.  There are many mechanisms in place that the body uses to trump card that super-cedes even something as basic as thermodynamics.insulinglucagon

They briefly discuss biological feedback loops & use the example of the insulin/glucagon cycle to drive home a point about the major flaw in the calories in/calories out model.

They discuss how the Insulin can trump a great workout and grind fat-burning to a halt in someone who is trying to burn fat and overloads the carbs.

They discuss the importance of using GREEN smoothies vs. fruit smoothies for health & fat loss!

Furthermore, they discuss when glucose is an appropriate fuel for sport (i.e. the glycolytic energy metabolism pathway sports).

Enjoy the show!  Talk to you next week!

Dan T & Dave B

Listen to Episode 16 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! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Things discussed during this PODCAST

Free getting started eGUIDE (sign up and we will send you a link to these documents)

Homeostasis defined (here) and the 4 laws of thermodynamics (here).

Examples of biological feedback loops (here).

Green smoothie for lower sugar (here).

Glycolytic pathway sports examples – Ultra Long Distance, Sprinters, MMA, Fighting Sports with intense rounds (here).

Vinnie Tortorich podcast episode with sugar trickle technique (here).

mTOR signalling pathway and ageing (here).