diet

Podcast #108 Evan Brand on The Food-Mood Connection and How To Conquer Stress and Anxiety With Diet

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#107 Evan Brand on The Food-Mood Connection and How To Conquer Stress With DietToday's Guest

Evan Brand goes on Paul Dooley's Anxiety Guru Podcast to discuss the importance of quality nutrition when it comes to dealing with and overcoming stress and anxiety. He lays some of the groundwork for a solid dietary plan and gives a deeper insight into the nature-immersion technique used to improve the stress response.

The show

Click here to listen to the show on iTunes where you can listen, download and subscribe to the show.

Click here to listen to the show on Stitcher streaming radio where you can listen and subscribe to the show.

Today we discuss

  • How certain diets cause stress and anxiety
  • How you can shift your diet to conquer stress and anxiety
  • How nature immersion plays a role in improving your stress tolerance and response
  • The Not Just Paleo Wellness Affiliate Program

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Podcast #102 Keith Norris On PaleoFX, Overanalyzers and Exercise Injury Prevention

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#102 Keith Norris On PaleoFX And Why You Should Quit Overanalyzing Diet And Exercise And Simply ActToday's Guest

Keith Norris is the co-founder of PaleoFX health convention and owner of Efficient Exercise. Keith is one of those few lucky souls who has been able to completely transition out of corporate America and dive headlong into his passion for bettering lives by teaching the art and science of physical culture.  He not only "walks the walk" on a day-to-day basis, but his economic well-being hinges on his precepts of "proper exercise, stellar diet and lifestyle, and intelligent "hacks" and supplementation" forming the bedrock foundation for a long, healthy and prosperous life.

The show

Click here to listen to the show on iTunes where you can listen, download and subscribe to the show.

Click here to listen to the show on Stitcher streaming radio where you can listen and subscribe to the show.

Today we discuss

  • How did PaleoFX get started
  • Do people make themselves sick from overanalyzing their diet?
  • Are you spinning your wheels without a good exercise routine?
  • Why you shouldn't spend more than an hour in the gym
  • How much do genetics play a role in your fitness capability?
  • Time in the gym does not equal success
  • Training people to make them puke is pointless
  • What are some exercises that everyone benefits from? (compound exercises)

Podcast #97 Dr. Dan Kalish On Moods, Brain Health And Supplement Precautions

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Podcast #97 Dr. Dan Kalish On Neurotransmitters And Why You Should Not Self Treat With Amino AcidsToday's Guest

Dr. Dan Kalish, D.C., is a pioneer, having developed his own model of Functional Medicine founded on 20 years of successful clinical results while working with over 8,000 patients in his private practice.  He has certified over 700 practitioners worldwide in The Kalish Method which solves patient challenges through a proven lab based mentorship program addressing the three key areas of Hormones, GI and Detoxification.

The show

Click here to listen to the show on iTunes where you can listen, download and subscribe to the show.

Click here to listen to the show on Stitcher streaming radio where you can listen and subscribe to the show.

Today we discuss

  • Toxins you're exposed to without even trying
  • Leaded gasoline and other sources of pollution in our environment
  • Austim is now 1 in 67 linked to neurotoxins
  • Taking the Organic Acids Test for toxin load and methylation
  • Genetics and neurotransmitter issues
  • How big of a role do neurotransmitters play in genetics? 20%
  • High stress and bad diet are most common issue 90%
  • You should not treat your brain without a lab test
  • Why you shouldn't take something based off how it makes you feel
  • 4 things you can self treat with are sleep, exercise, reducing stress like meditation and food
  • Do you use short term amino acid therapy?
  • Is urine testing for neurotransmitters legit?
  • Dr. Kalish last few tips - become ridiculously fit, get good sleep, meditate 40 min a day and eat good food.

Leave a review for the show

Submit your question for the show here.

If you would take two minutes when you get to iTunes or Stitcher to subscribe to the podcast, write a star and written review for the show. This helps other people find this information. Thank you!

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Introduction to Stress Reduction through Deep Breathing

The benefits of deep breathing and the relaxation benefits that come along with it are essential. Deep breathing benefits are well known but highly under appreciated and executed.

This is not the first article on the importance of full breaths that you have read if you are even a slightly health-conscious person. I am focused today on the actual execution of taking deep breaths at least once a day.

Places that I personally take multiple deep breaths and benefits I receive from it:

  • In the car driving with or without traffic - I take at least a few deep breaths and look around at my surroundings, followed by being grateful and thinking how bad it would suck to walk or bike to get to my school (30 miles each way) One of my favorite songs "Love and Affection" by the Green talks about easing your mind when you take a drive. Don't let car rides or drives stress you out, it's a waste of stress and can start a negative thought pattern and give you road rage.
  • Before, during and after writing an article or working on anything that requires focus - It helps me to get in the mindset to connect with my inner thoughts and emotions. It's easier to express yourself and use your brain when you breathe deeply. An anxious mind is rarely a good one.
  • During running, jogging, lifting weights, climbing, longboarding, biking - You get the idea, exercise in almost every form feels great. If it doesn't feel good, you may be doing something wrong. Use correct form!
  • Before public speaking events - This could apply to many people before your meetings at work. No matter how many times you public speak, you will get butterflies. I have always been very confident and easy to speak to and listen to (so I've heard), but I still try to take a few deep breaths and loosen up my neck, shoulders and back before I begin speaking. People can pick up on your emotions through vocal tone, eye contact and body language; breathe, relax, focus and think positive.
  • While using a sauna or taking a bath - I can't think of many better ways to relax your mind and body than a sauna or bath. Deep breathing while doing these things can simulate a rebirth for me sometimes. Especially with some of my favorite essential oils sprayed onto the sauna rocks or dripped into my bath water.

There is no bad time to take deep breaths and loosen up your mind and body. Do it often, make it a habit.

Let's take 3 deep breaths together. In through your nose and force air out your mouth. Inhale.....1.....2.....3.....hold....exhale...1....2....3 (repeat 3x at least)

Hope you feel better now. Breathing deeply is an important part of your life that is not talked about enough. I have felt myself tensing up and causing stress and worry from simply not taking enough deep breaths. Start today and reap the benefits later. Don't let your emotions cause you to forget.

 

Check Your Paleo Diet

Let's check out your diet. How has it been the past few days, weeks, months or years? Are you proud of what you have been eating?  Preparing some chicken for my dry rub. (seasoned salt, garlic powder, thyme, bayleaf)

Preparing some chicken for my dry rub. (Himalayan Salt, garlic, thyme, bayleaf)

I am not the healthiest man in the world, but here is a list of Paleo foods. They might seem familiar and perfectly normal! Huh.. Maybe this "caveman diet" isn't so weird after all.

  • Lean meat (if not purchasing grass-fed), chicken, lamb, steak and fish (pasture-raised organic meats and wild-caught fish. Quality is #1 importance)
  • Eggs - Duck eggs, chicken eggs, goose eggs (free-range organic eggs are best quality. or get a chicken coop and have your own)
  • Fresh or frozen fruit including berries, cherries, coconut, apples, oranges, kiwi, apricot, pineapple, cantaloupe, grapes and more (local fruit if available preferred) Watch for high-glycemic fruits if you are concerned with high natural sugar content.
  • Fresh or frozen leafy green vegetables such as kale, spinach, arugula, lettuce, radicchio, turnip greens (local is usually a lot more delicious and nutritious)
  • Vegetables such as peppers, onions, tomatoes, broccoli, avocado, cucumber, cabbage
  • Squash such as butternut, spaghetti squash, pumpkin, zucchini, summer squash
  • Plenty of clean, delicious water (preferably spring water, purified water lacks minerals essential for the body)
  • A handful of nuts and including but not limited to: Almonds, Macadamias, Pistachios, Sunflower Seeds
  • Herbs and spices such as rosemary, thyme, dill, turmeric (very powerful anti-inflammatory), cinnamon, vanilla, cilantro, mint, basil, oregano, sage, coriander, pepper
  • Kombucha (fermented green tea drink) or fermented foods such as sauerkraut 
  • Coconut Oil - Go for Use Organic brands. I actually opt for taking MCT oil which is 10x more beneficial than coconut oil. 
  • Grass-fed Butter - Look for the brand Kerrygold. Grass-fed butter is essential versus regular butter even if it's organic.

What shouldn't be in your diet:

  • Splenda, added sugar (organic sugar is still sugar) or other artificial sweeteners.
  • Instead, Use Stevia to sweeten your drinks, foods and for baking.
  • Lean Cuisine or other weird microwavable meals that have an ingredient list as long as the Great Wall of China (5,500 miles)
  • Pasta and wheat (yes even whole grain wheat). Read why grains are bad for you. Rice pasta is OK for some people. You want to avoid wheat and gluten-containing pastas though (Rice-a-Roni? Throw it away)
  • Note: Consuming potatoes and white rice are fine for most people. You have to test how you feel while eating them.
  • Sodas (including diet soda, zero calorie versions or almost anything that goes "ssssssssss" as you open it)
  • Sugary drinks including gatorade, powerade or other "health drinks"

If you are at least in check, high five to you, whoo! Glad I don't have to worry about you keeping Hostess in business. (I actually wrote this before Hostess closed their company). What a good sign, maybe more people are making healthier choices than I thought)

If you are not in check, you can start learning some simple tips.

If you are beyond in check, well you rock! Let's move onto getting results in the gym

The first new steps or changes are usually the hardest; You can do it.

Something as simple as drinking  exclusively water will make you understand the amazing power of habit and the snowball effect.

What is Paleo?

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Paleo is a lifestyle, not just a diet. Paleo is referring to the prehistoric period that our ancestors lived and thrived in. Since there are no longer Saber-Tooth tigers or extremely prevalent diseases wiping us out, we have the opportunity to live a lot longer with more enjoyment in between.

The foods that you need will come straight from the ground with minimal processing. Lets go over the basics.

Paleo diet comes from the term Paleolithic. A time period not long ago in terms of Earth and Human existence, but before our modern way of life was created.

Key points

Variations of the Paleo diet may include the autoimmune paleo protocol which excludes tomatoes, potatoes, peppers, certain spices and can limit or exclude chocolate, grains such as rice and especially gluten containing grains and foods.

Many of my patients need to follow an autoimmune approach to their nutrition until we can reduce the autoimmune attack in the case of diseases like Hashimotos thyroiditis.

The safest approach is to start with an autoimmune paleo diet and potentially reintroduce certain foods to see if you tolerate them.

What to avoid

  • No grains, breads, pastas or any product containing wheat or gluten
  • No hydrogenated oils such as canola, cottonseed, rapeseed, sunflower, vegetable, etc.
  • No margarine or fake butter spreads
  • Avoid raw salads. The body can't absorb enough minerals from salads. Lightly steaming or cooking your greens will allow much greater nutrient absorption for your body.
  • Eliminate all soda, diet soda, or any artificial or real sugar containing drinks
  • High-fructose Corn Syrup, Evaporated Cane Juice (Sugar), Aspartame, Nutrasweet and Splenda (Sucralose) in diet sodas are even worse.

What to eat

Consume anywhere from 8-16oz of pasture-raised meats such as:

  • beef
  • turkey
  • venison
  • lamb
  • bison
  • chicken
  • and pork per day

Consume your meats with 3-9 cups of steamed or lightly cooked organic vegetables per day such as:

    • Root vegetables (such as carrots, onions, turnips, rutabagas or parsnips).
    • Cruciferous vegetables (such as broccoli, cauliflower, cabbage or Brussels sprouts).
    • Greens (such as spinach, Swiss chard, turnip greens, mustard greens or kale).
    • Add dried herbs to your food. Not only does this add flavor, but it adds vitamins in large amounts. Among the best are parsley, garlic, ginger, rosemary, basil, cilantro or coriander, thyme, and marjoram.
    • Eat organic white rice and sweet potatoes occasionally. It's a personal choice that may help you with energy and fitness performance.

Consume as much as you want of these fat sources:

  • Organic or "grass-fed" labeled butter.
  • Coconut oil
  • Olive oil

Other key points

  • Minimize fruit consumption to organic berries.
  • Minimize usage of the microwave. Microwaves kill the phytonutrients (external site) in your food, rendering it useless to your body. Easy alternatives for fast cooking are toaster ovens, stovetop pan cooking, or grilling. Cooking any food for too long will naturally kill off some nutrients and digestive enzymes. This is inevitable.
  • Drink filtered or spring water as much as possible. Filtration methods hooked up to your tap are an efficient alternative to buying bottled water. Make sure the items filter fluoride. Most local water supply in the United States is fluoridated, which has been linked to many health problems such as thyroid damage. Spring water is best.
  • Think of your food in this sense, "does this food exist in this form naturally on Earth?" i.e. Oreo trees and Hot Pocket bushes don't exist! Choose fruits, vegetables and nuts in the most unprocessed form.
  • Fresh or frozen fruits and vegetables are much better than canned.
  • The healthiest snacks I enjoy are organic grapes, almonds, pistachios and some locally produced beef jerky. 
  • Unless you are an athlete or someone who is very active, you want to keep your carb intake low to moderate. If you want to count, a good number is around 150g/day for most. I require at least 1g/carbs per lb. of body weight.
  • Serious athletes or extremely high-need people need up to 3g/carbs per body weight pound. Test your own levels and see what results you get and how your body responds.
  • I don't count carbs and you may not need to either as long as you are eating vegetables, fruits and following the rest of the Paleo diet. This will help you burn fat and give yourself a more steady blood sugar, leptin and insulin level
  • Athletes may feel better eating low-gylcemic starches such as organic rice or sweet potatoes. Some agree with the concept or intermittent-fasting. I will have more tasty choices of low-glycemic foods on my personal grocery list.