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.

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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).

Real Bone Broth

Bone Broth MasonToday I’m going to let you in on a little secret.  Although, it’s not that little & it’s actually all over the internet, so it’s not a secret either!

I’m talking about BONE BROTH.  This is NOT some soup companies flavored cubes or dried out package that we add boiling water to. NO WAY!  This is the REAL DEAL.  Extremely nutritious & absolutely delicious!

In this post, I will give you the basic recipe for creating a REAL BONE BROTH, the way I do.  There are thousands of recipes out there & if you don’t like this one, you can definitely find one out there you will!

REAL BONE BROTH

For this recipe you will need the following:

– The Bones of Pastured animals.  You can use a freshly cooked & cleaned animal or you caPastured poultryn freeze bones from animals to stock pile them.  You can also ask the butcher or your local farmer for any bones they have on hand.  They used to be free, but they are still relatively cheap to purchase outright.  In this example we will be using the bones from 2 fresh Pastured Boiler Hens.  Whatever bones you use, the nutrition will be more available to the broth if you split the bones.  For poultry bones you can often do this yourself with a cleaver or solid butcher’s knife; however, in the case of large beef bones, you might have to get the butcher to do it with their special saw.

– 2-4 Tablespoons of oil.  We will often use either Coconut oil or Extra Virgin Olive oil (since it’s low temperature cooking).  I think the oil helps to give the fat soluble nutrients a place to accumulate in the mixture.  Also increases the Yummy factor.

– 4-10 cups (depending on the amount of your bones) of Clean Water.  In fact, you want enough water to just cover the bones in the slow cooker.

– 2-3 tablespoons Vinegar (any type).  You don’t want to TASTE the vinegar, it’s just their to acidify the solution and help extract the minerals from the bones.

– The remnant fluids from when you cooked the actual Boiler Hens (unless you used a lot of sauce or flavoring).

– Slow Cooker that holds a good volume, with a high or low setting.

How to prepare your broth:

1) Combine the bones & the water & the vinegar in the slow cooker.  Be sure the water just COVERS the bones.

2) Set the slow cooker to low for about 24 hours in the case of poultry bones and if you are using large beef bones, then you’ll do better to leave it for 36-48 hours.

3) Stop the cooking process, strain the solution so that the bones are removed & put the broth into a freezer safe container (make sure it’s cooled enough) and then freeze it for later OR if you are planning to use it right away to create another dish, put it right into the pot or back into the slow cooker & get started on that recipe.

4) If you are planning to drink the broth straight, that’s fine, it just might need you to season it to your taste.

Note: If you do let it cool & freeze it, you will see a layer of fat & jelly on top of the broth, DO NOT scrape this off, as there is an abundance of nutritious vitamins, minerals, fatty acids & gelatin in this mass.  Once it’s reheated it will blend back together.

I hope that you find this recipe useful & that you & your family enjoy making & eating this broth as much as we do!

Please feel free to comment with any questions or share your twists on this classic Paleo/Primal/Low Carb High Fat or let’s just call it Healthy Food staple.

Take care,

Dan T

Slow Cooker Pastured Beef Stew

grass-fed-beef-new-york-hillside_425This is a quick & easy staple in our house.  It might seem a bit surprising that it doesn’t have the USUAL ingredients people associate with heart health.  Quite honestly, that’s because most people today mis-understand what is truly healthy for the heart (including many health practitioners).  Also, keep in mind that this recipe was not sponsored by an oat company, or a fish-farm, or a vegetable oil company, and therefore it’s completely unbiased!!!

Slow Cooker Pastured Beef Stew

For this you will need:

– 1 lbs (454 g) of Pastured (Grass-Fed) Ground Beef.

– 3-5 cups of a truly home-made BONE BROTH (here).

– 3-5 tablespoons (44-74 ml) of Coconut oil or Pastured Butter.

– At this point you can add in whatever veggies you have, want to use up or like.  Here’s a typical breakdown for one of our stews.

– 1-2 medium sized onions (peeled & chopped).beef-stew-crockpot-recipe

– 2-4 cloves of garlic.

– 4 cups of Spinach chopped.

– 4-8 stalks of celery chopped.

– 2-4 medium sweet potatoes (peeled & sliced or chopped (your preference)) – If we want/need the carbs, we can even go up a bit on this or combine with another starchy vegetable.

– 3-5 medium organic carrots washed (or peeled) & chopped.

– 1 (large) can of stewed tomatoes (or stew your own) – if you are NOT eating tomatoes, then you can easily leave this out, no worries.

Steps:

1) You can brown the meat first if you like, but honestly you don’t have to.  You can just add all ingredients into the slow cooker at the same time.

2) Set to low for 12-18 hours or Set to high for 8-12 hours.  This might depend on whether you are starting with frozen ground beef or fresh/thawed.

3) Season how you like.  You can do salt, pepper, Worcestershire sauce, or even curry, cinnamon, tumeric, etc…  I would suggest that if you use curry, cinnamon & tumeric that you also include some full fat coconut milk (the one in the can).

4) Serve & Enjoy warm!

This is an amazing nutrition bullet & incredibly satisfying & will literally warm your body from the inside out!!  Our kids even love it & the amount of nutrition they get out if is INCREDIBLE!!!

Important info about the current research on heart disease

I’ve covered this in more detail in a previous blog post (here).   However, here are some key points to let you know why this dish is actually good for your heart.

Importantly, pastured (Grass-Fed) beef contains much more omega 3 fatty acids than grain fed (regular commercially produced) beef (here).  In fact, these levels are comparable to that of wild caught salmon.

Also, saturated fats like those found in high amounts in coconut oil & Pastured Butter have been shown to have NO ASSOCIATION with cardiovascular disease (here) and are much more resistant to oxidation when cooking at high temperatures (here).  Oxidation of fatty acids is one of the mechanisms responsible for increasing heart disease risk (here).

It’s also worth mentioning that many of the Indian spices are known to have positive effects on heart health (here).

I hope you enjoy this recipe & love eating it as much as we do!

Take care & be healthy!

Dan T

(RE) Commit to yourself – #30mornings

MorningHabitsOf_1In this weeks’ podcast episode, Anna Vocino & I challenged listeners/followers to “(re) commit to yourself” by recommitting to their goals/resolutions & make a true investment in yourself!  This habit is used by many highly effective people (here) and will definitely change your life for the better!

Essentially, the challenge is this.  Get up earlier every day for 30 mornings.  It could be 1 hour, 30 mins or even 15 min earlier.  Take the extra time to invest in YOU.

Do an HIIT workout, prepare some healthy NSNG, Paleo or Low Carb, High Fat meals/snacks for your week; spend some quiet time with your own thoughts; meditate; pray; just do SOMETHING for you, before the day moves on and everyone else has a chance to get at you!

This habit has been shown to be common in some of the most successful people on the planet.  See what it can do for you.

Be sure to listen this weeks’ PODCAST interview (here) with Anna Vocino.  She is awesome & you can listen to her tell you how she used this tactic to help increase her job success!

Be sure to share this post on Twitter, Facebook & Google+!!!

Just label your share with the code word #30mornings

ENJOY & BEST OF LUCK!

Take care,

Dan T

EP15 Guest interview Anna Vocino

Anna VocinoEP15 Guest interview Anna Vocino

Today Dan gets back on the hetero-wagon & 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 15 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).

EP14 Too busy to change your lifestyle?

Results or ExcusesEP14 Too busy to change your lifestyle?

Sound familiar?

If so, then I would say to you, that YOU DEFINITELY NEED TO CHANGE YOUR LIFESTYLE!  And stop holding onto the story that you are too busy to change!

This and other time-related obstacles are probably the biggest argument against making a change that any health professional will hear!

The bottom line is that if you are letting this supposed obstacle stop your progress, you are INDIFFERENT about what benefits you will derive from actually making the change.  If you think that robbing a bank would be met with a slap on the wrist, but you got to keep the money, there would probably be a lot more bank-robbing going on!  (Take note Welfare & Healthcare systems)!!!Habit forming

So enjoy this PODCAST episode as it will give you some strategies you can use tonight to be able to make progress towards your goal (i.e. the changes you are trying to make).  Dan shares his top time-saving Kitchen items that you should have in your kitchen!!!

Remember the saying “First we form habits, then they form us”.  Don’t let your excuses like I’m too busy become your habit & then your life!

Change it today!  Start by listening to this Episode!

Listen to Episode 14 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)

Prior post on building leverage to change (here).

Prior post on tracking behaviors to reinforce your behavior change (here).

Dan T’s Real Slow-cooker Broth Recipe example (coming soon).

Baby-led weaning (here).

Infants first-food recommendations – just ignore the fortified cereal, unless you need it, meats are definitely best (here).

Successful habits are done in the morning (here).

Isometric Resistance (here).

Benefits of HIIT (here) and Tabata (here).

Benefits of Bodyweight workouts (here).

Stand up desk option (here).

No Sugar No Grains support community – through Vinnie Tortorich’s forum (here).

EP13 The highs and lows of Blood Sugar

sugar-consumption-in-uk-and-usa
The link illustrated between sugar consumption (per individual) and obesity prevalence. Any questions?

EP13 The highs and lows of Blood Sugar

This week Dave & I discuss the highs & lows of Blood Sugar including the finer points of glycemic index (GI) and glycemic load (GL) and which one is absolutely critical to controlling body fat!

Listen to learn more about:

a) How does blood sugar work? (here)

b) GI defined (here) vs. GL defined (here).

c) GL equation (here).

d) Why calorie restriction diets set people up to get fatter (here).

e) Examples of pharmaceutical Research Bias in Healthcare (here).

f) The story of the invention of Gatorade (here).

h) My previous discussion on the Real Danger in your diet (here) and (here).

i) Previous Discussion on Goal Setting (here) and (here).

Listen to Episode 13 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.

 

BUT Avocados are fattening right?

BUT Avocados are fattening right?

SONY DSCA recent study was published in the Journal of the American Heart Association that reported the effect of moderate fat diet with and without avocados on metabolic and cardiac risk factors.  You can see the full article (here) for free.
This study was a randomized, crossover, controlled feeding trial conducted in 45 overweight or obese subjects with baseline LDL-C in the 25th – 90th percentile.  The crossover was marked by a 2 week “run-in” using an average American diet.  Each diet period (3 in total) was 5 weeks long.   They used 3 supposed cholesterol-lowering diets F1.mediumproviding similar foods & were matched based on macronutrients and fatty acids; 1 diet was low fat (24% fat) and 2 moderate-fat diets (34% fat).  The main difference between the 2 moderate fat diets was 1 contained 1 fresh Haas avocado per day and the other did not.  The moderate fat diet without avocados used oleic acid to mimic the fatty acid content from the avocados.

The study design, which is how the study was carried out, is easiest to explain through the study design figure taken directly from the study itself.

 

 

The study found that the avocado containing moderate fat diet resulted in a greater reduction in LDL-C and non-HDL-C compared with the non-avocado moderate fat and the low fat diet.  Furthermore, the avocado containing moderate fat diet decreased the LDL particle number (LDL-P) and small dense LDL-C (particle size) and the ratio of LDL/HDL from baseline.

So, what the heck does this study tell us?  Well, I’ll tell you one thing for sure, if you are overweight or obese and following the covnentional wisdom, then you are would probably have shyed away from avocados because they are such a high fat/and therefore high calorie food.  Obviously, that is NOT as big a deal as we once thought.  And especially when dealing with brain and heart health, fat is not the devil, it’s a necessary part of our nutritional needs.

Here are a few of what I believe the take-homes from this study.

1)      Fat is unjustly feared in our modern world & we need to get adequate to keep ourselves healthy.  Overconsumption of carbohydrates is the real threat!  See my previous post about the real danger in your diet (here) for more on that.

2)       It’s best to get your nutrients from the whole, real, least-processed version of the food (i.e. whole fresh avocado vs. oleic acid supplement).  See my previous post on the effects of processing on nutrients (here).

3)      Cardio-metabolic risk is best represented by LDL-particle size and count vs. just the overall amount of the type of cholesterol present (here).

Although it’s only 1 study, it’s well designed and looks at a population in which it’s been traditionally difficult to see positive effects (i.e. overweight/obese), so it does suggest further that the low fat approach is garbage and should be scrapped as such!  Additionally, it does suggest that eating foods that are as unprocessed as possible is probably the best strategy increase your health!

Till next time, take care.

In Health,

Dan T

EP12 Time for a STRETCH-Yoga and Bliss-Interview with Ann Green

AnnGreen-002EP12 Time for a STRETCH-Yoga and Bliss-Interview with Ann Green

This week Dave interviews Ann Green a yoga instructor from Barrie, Ontario.

During this interview, they cover a wide variety of topics.

Listen to learn more about:

a) the benefits of yoga for athletes;

b) what the heck does Ann mean by cross-polination movement?

c) How to use YOGA to achieve Intelligent Bliss?

d) How YOGA can help all physical & mental exercise?

e) Ann’s tips for getting into YOGA.

f) Her thoughts on why being shine-filled is key to bliss! g) What is MI Yoga (no, it won’t necessarily give you a heart attack).

h) The importance of flow & the sequence of movements in Yoga.

i)  Tensegrity by Buckminster Fuller (here).

j) Yoga warriors (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 referred to during this PODCAST

Information on the SOMA system (here).

You can find more about Ann and her work with yoga (here).

EP11 Don’t let the good times kill you aka How to recover from the Holiday

fireworks niagara fallsEP11 Don’t let the good times kill you aka How to recover from the Holiday

Hello everyone and welcome to the last episode of Canadian Minds on Health the Podcast for 2014!  Dave is back & in this episode, Dave and Dan will discuss some key tips to help you maximize your odds of successfully reaching your GOALS in 2015!

Be sure to listen and share with your friends to help them have the best 2015 possible!

Have a great New Year’s Celebration & all the best in 2015!

From Dave and Dan T!

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 Cited in this episode:

History of New Year’s (here).

Study on New Year’s Resolutions (here).

Prior Blog Posts on SMART goal setting & Behavior checklists (here & here).

Dan’s review of the Angriest Trainer Vinnie Tortorich’s Web Site (here).

Dan T’s appearance on the Angriest Trainer Podcast (here).

CMOH Podcast appearance by Vinnie Tortorich (here).

Prior Blog post on Eating to Make Food Companies Rich (here).

Hydration Guide (here).

Sugar and behavioral issues in Children (here & here).

Prior blog posts on Ketosis (here & here).

Prior Podcast on Gluten & Grain Free (here).

Sign up to receive our latest content delivered to your inbox for FREE (in the margin).

To all the goals I’ve had before… RESOLVE to NOT be a RESOLUTIONIST!

To all the goals I’ve had before…

Hope you’re all prepared for the Holiday and are excited as well!  Our (almost) 3 year old daughter is absolutely pumped for Santa coming, while our 10 month old is teething & trying hard to walk & talk (imitating her older sister) and is generally excited about life!!

I decided that with the holiday upon us, I would talk briefly about how to avoid becoming a RESOLUTIONIST (aka a Statistic)!  What do I mean by that?  Well, every year, people fueled by excess alcohol intake make overly dramatic statements of how they will be a completely different person next year!  Usually, when health related these goals start out strong in January and by the end of January have fizzled out to nothing!  WHY?  Let’s take a quick look.

New Year Fresh StartLet’s start with a common story.

Heading into the holiday season we might start to reflect on the past year & think about the things that we would love to change heading into the New Year.  Often we might have drank a bit too much of the liquor or maybe it’s just the sugar highs from the high carb sweets that are seemingly thrust upon us at this time of year.  Either way, we reflect on things that we would like to change & then it happens, we make a proclamation for that change!

Let’s say I’ve been gaining weight/body fat & while in the midst of a sugar-high and with my head affected by a bit too much of the good stuff (cognac or vino), I am moved by the spirits (liquor in this) that I am done with an unhealthy lifestyle, so in no uncertain terms I declare in front of my family/friends, etc… I will lose X number of pounds or that I will run a marathon this coming year, etc…  The goal really doesn’t matter, but what does matter is that I’m setting myself up for failure doing this?  Why?

Well, I’ve discussed goal setting before in prior posts here and here.  But let’s look at some of the obvious things that will likely lead to this goal NOT working out.  1) All or nothing thinking; 2) Not knowing how to chunk a goal down into manageable, time-appropriate sections.  Let’s look at these a little deeper.

1) All or nothing thinking. This is a concept from Cognitive behavioral therapy (of which I am a certified therapist).  It is a type of cognitive distortion (you can see more here), that in our example means that I all or nothingwill be all in or all out on my goal’s plan.  For instance, I might know that I need to eat less higher carb foods to achieve my health goal, but I think I must eat NONE and as a result if I make one mistake or give into temptation once, even in the smallest way, I’m now off the plan & worse yet, my self-esteem & efficacy are taken down a notch, because I’m a failure at this!!!!  Obviously, this is silly & we need to be able to step back outside of ourselves to recognize that we are thinking in a distorted way!  This in and of itself can be extremely helpful!
eating_elephant2) Not knowing how to chunk the goal down.  This further contributes to all or nothing thinking, because I might know I need to lose 40 lbs to be “healthier” but I haven’t figured out how long this might take, or even if this is the best indicator to use for my goal of being healthier & as a result every week that goes by that I haven’t dropped the 40 lbs (regardless if I’m heading in that direction or not) I will think that I am failing and am a loser!  Sound harsh!  It absolutely is!  This is why we are our harshest critics!

Recently, I discussed some tips that will absolutely help you better plan & achieve your goals and avoid becoming a RESOLUTIONIST aka another Statistic with Vinnie Tortorich on the CMOH PODCAST.  You can check that out here.

The bottom line is that we need to say Goodbye to our past goals, the ones we did not achieve & move forward with carefully considered healthy lifestyle goals that we chunk down properly so that we can achieve them!

Be sure to start slow if you need to.  For instance if your goal is to go no sugar, no grains and you know this will be hard, start with dropping some of the more common staple foods you eat (i.e. breads, pastas, etc…), then over the next few weeks/months eliminate everything containing sugar and grains, therefore achieving no sugars, no grains.  By the time you get here, you might find that you no longer miss them.  Remember, that you don’t have to eliminate them forever!  It’s really important to be off them for a month or 2 to allow your body to switch from sugar burning to fat burning & your taste buds to re-upregulate to sense more sweetness in less sweet items (since there is no longer high sugar/refined starch foods coming in regularly).  These ADAPTATIONS will act to help you need and miss sugars and grains much less (like not at all)!  If there was an addiction component, consider that broken!  Which is absolutely another plus!

Here are my top 5 tips for the best Goal Achievement Strategy ever:

1) Your lifestyle goal is a behavioral goal & you must plan & record the behaviors you want to do on a regular basis.  This helps you stay on track & will help you catching yourself doing things right!  Also, it gives you positive reinforcement that you are moving towards your goals, even though other measurable outcomes often take a bit longer to respond to the changes.  See my sample behavior checklist here.

2) Be sure to plan to “put life into living” (a Vinnie-ism). Don’t get stuck in all or nothing thinking.  You have to realize that REAL change takes time, and you have to make it something you can do forever!  So definitely plan to kick your heels up once in a while.

3) Sharing your goals is fine, but avoid the overly dramatic MASSIVE OVERSTATEMENTS that many people do (i.e. I’m going to change my life starting tomorrow) & for GOD sake, don’t post it on Fbook! Accountability That’s annoying, especially if after 1 month, it disappears & no mention is made of it again!  Share it with people who can & will help you & absolutely hold you accountable!

4) Plan out your behaviors to achieve your goals – this could be slow and steady progressions towards your goal behavior (see the example above about giving up sugars & grains gradually).

5) Carefully choose your measurable outcomes to best reflect your healthy lifestyle goals (i.e. if you use weight loss, but want to become stronger, then this will be confounded by body composition changes & you’d be better off tracking your body comp changes)!

I hope you find these tips useful!

Be sure to comment with any questions/thoughts you have to contribute & feel free to contact us with your goals!  We can help hold you accountable!

We celebrate Christmas, so Merry Christmas!!!  Hope you have a great Holiday, whatever you celebrate and we look forward to giving you even more health information & motivation as well as reaching even more people in 2015!!

Have a great day!

Dan T

EP10 Interview with the Angriest Trainer

vinnie_podcast_cover_282EP10 Interview with the Angriest Trainer

Today, Dan gets to enhance his man crush on Vinnie Tortorich.  Honestly, I have fun every time I talk to him!  This time it was so much fun, we did 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 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).

Dads our lifestyles matter too!

Drosophila_melanogaster_-_side_(aka)

Dads our lifestyles matter too!

Hi everyone!  It’s been a very busy couple of weeks.  There was no PODCAST last week as I have struggling with laryngitis!   Hopefully, I will be one tomorrow morning & I will be interviewing Vinnie Tortorich this week as well as doing an interview for another PODCAST  by the @Metabolic_Man – Dan O’Briene.

Anyway, I found an interesting article today that I think is worth discussing here.  First, let me tell that I’ve written about epigenetics before & you can check that post out as a primer (here).

It was published earlier this month (Dec 4, 2014) and you can find the publication here (access required for full).

This study was very interesting, although it was done in fruit flies (Drosophila melanogaster), evidence for these same mechanisms has been demonstrated in both mice & humans, and it raises interesting suggestions for ways that fathers lifestyle habits might program their children for life.  Specifically in this case, father consuming higher sugar for a few days before conception leads to a metabolic reprogramming of the offspring such that they will appear (phenotype) more obese.

It’s obvious to most, that Mom’s diet has a direct impact on the genetic expression (epigenetics) of their offspring, if for no other reason than the offspring are being exposed the mom’s internal environmObeseFamilyinFrontofFastFoodRestaurantent for varying lengths of time, however, until recently, Dad’s have seemed to escape culpability.  However, this line of questioning & the study here discussed today go a long way to change that perspective.  Both parents are contributing not only to the genetic structure of the child, but also to the epigenetics that will determine which genes that the child possesses are turned on and which are turned off.  Period.  It’s refreshing as a Dad to know that, WHAT WE DO DOES MATTER!

F2.largeInterestingly, many of the genes involved in expression of obesity are also present in type 2 diabetes (here)!

 

 

 

So, even though there is much more research to do & likely as with most findings general practice won’t catch up with the research for 17 years!  WOW!  It wouldn’t hurt anyone, especially our next generation (won’t somebody please think of the children), if Mom’s & Dad’s all dialed in their lifestyles to at least avoid sugar!!

I’ve written about the challenges with sugar before, check out my previous posts for more (here & here).

I hope this post finds you well!

In health,

Dan T

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