Gluten-Free January Raffle Winners Selected!

Raffle winners have been selected and shirts are on their way. You know who you are. Thanks to everyone who participated and filled out the survey! For those who didn't, there's always next year.

Janine Jagger, Matt Lentzner and I are busy crunching the mountain of data we collected from the GFJ survey. We got 279 responses, which is remarkable for a survey of this nature.

Stay tuned for data!

Go with the flow...

Photo by Roxxe!

Hey guys, this is a blog request from my beautiful and extraordinary sister Nadine aka Papino (I nicknamed her hehe!) Nadine travels the world and shares her experience and advice with fellow travelers on a blog called 'Travel With Papino' and the last I checked in she had traveled to over 100 cities in over 30 different countries!


This is what Nadine wrote on The Earth Diet facebook page ... "I wana read something inspirational! Like about positive thinking etc. that works for the mind :) Something that makes me feel good about TODAY!"


I can relate to this, about wanting to feel good today. I don't want to 'wait' to feel good until tomorrow, or someday or until something else happens. I realize that feeling good is available right now and only now. I am done with feeling bad, and I know that feeling good is our natural birthright. I know I will have moments of 'feeling bad' and I know this is just as temporary feeling. We have a right to feel good, and it is good to feel good. 


Here is a video I watch often to get me into the space of 'going with the flow' and feeling good. Enjoy :) 

I also realize I have a choice in what I think. The thoughts I have create realities. Therefore I should take care of what I think... Where ever there is a negative thought there is also a positive opposite to choose from. For example...


I can’t do it … I can do it.
I’m ugly…I am radiating energy.
I’m poor … I am grateful.
I’m useless … I am powerful.
I’m tired … I am pure energy.
I’m pathetic …I am unstoppable.
I don’t have it … I have what it takes.
No one cares about me …I am loved.
I’m stuck … I can change it at any moment.
I’m not good enough … I am good enough.
No one sees me … I exist in every moment.
I’m nothing … I am nothing and everything.
My body is unhealthy … my body is my temple.
It will never happen to me … it can happen to me.
I can’t do anything … I can choose who I want to be.
I’m trapped in time … time is broken down to moments.
I can’t start again …each moment is filled with new possibilities.
Why did I wake up this morning … I have something to offer today.

This is from a blog 'Create your day' I wrote for Miranda Kerr's KORA Organics. 

To read the full blog visit this link: 
http://www.koraorganics.com/blog/live-in-my-skin/making-a-difference/kora-organic-skincare/create-your-day/

You are all amazing beings, and I love you all regardless of who you think you are, and I am enjoying this experience here with you all on earth. Thank you.


With love, Liana.

 
www.TheEarthDiet.org

Super Foods

6 Anti-Aging Foods and Drinks

KALE - This is a leafy green vegetable from the Brassica family of vegetables which include; Broccoli, Cauliflower and Brussel Sprouts. It's probably one of the most nutrient dense foods that you can eat and is loaded with antioxidants and bioavailable nutrients to maintain your health. It contains a significant amount of Beta Carotene, Lutein and Zeaxanthins which are good for the eyes, immune system and the skin and general health. Lutein was found to significantly increase hydration and elasticity and lipid levels of the skin in human volunteers that consumed 10mg of lutein daily for 12 weeks. There was further improvement if a cream was applied to the face containing lutein. In the group that just took the supplement skin hydration was increased by 38%, Skin elasticity was increased by 8%, and Lipids were increased by 33%. Kale is also a good source of calcium for those that are vegan, unlike spinach, the calcium is better absorbed from kale. Kale also contains Sulforaphane which is thought to have anti-cancer benefits as well as being antibacterial and antiviral. Kale also contains indole-3-carbinol which is able to boost DNA repair, increase the rate of which the body metabolises substances like caffeine, and also is able to block the growth of cancer cells. I would consider this a superfood. If you add kale to green smoothies then it is a lot easier to consume a significant amount so that the benefits of this food can be realised.

Blueberries - These are low in calories and they contain only a little sugar and are popular foods for those of all kinds of diets and those people who want to reduce sugar like those on low carb diets, this fruit is perfect! Blueberries are loaded with phytonutrients called Anthocyanidins which are powerful antioxidants thought to be responsible for the majority of health benefits that you get when you consume Blueberries. I highly recommend that you try to consume Blueberries often, a little everyday if you can.

Some of these benefits might include: Improved memory, protection against colon cancer and ovarian cancer, protection from neurodegenerative diseases like Alzheimers disease, improved vision, improved arterial health, and improvement in skin health.Ellagic acid is another antioxidant found in various berries such as raspberries, strawberries, cranberries, pomegranates and is also is able to prevent UV damage from the sun.

Blueberries are a powerful anti-inflammatory food that will not only keep you healthy on the inside, but the outside also. . Eating 1/2 to 1 cup of blueberries a day is enough to start enjoying the health benefits of this superfood.

Green Tea - Green tea is consumed more than any other tea in the world especially in China and Japan. The health effects from green tea are thought to be because of a compound named Epigallocatechin-gallate. Many studies over the past few years have been published and numerous benefits of drinking it were found. In one study it lowered the risk of all-cause mortality by 16% for those that drank 5 cups or more a day, and there was a 26% lower risk of cardiovascular disease than those only drinking less than 1 cup of green tea per day. Interestingly in Asia where smoking rates are higher than the West, they have lower risks of cancer and heart disease and the reason behind this is thought to be the consumption of green. So for those that are still smoking, and are still trying to give up, it might be worth consuming green tea to prevent some of the damage induced by smoking until you can give up. But for everyone it looks like consuming green tea is beneficial and there are no obvious risks to consuming up to 10 cups per day.

Green tea and aging. There was a recent study done on Chinese elderly men which had shown that those that drank the most green tea had telomeres that were longer, at least a 5 year difference the researchers claimed. They looked at this by measuring the telomere length from taking blood samples and looking at white blood cells. This is just one of the many benefits from consuming green tea over many years.

Green tea also contains an amino acid called L-theanine and this reduces anxiety and depressive symptoms in humans by blocking cortical neuron excitation. Those that drank 4 cups of green tea daily had a 44% lower risk of depression.

Other benefits to green tea are; Possibly lower risk of many cancers such as lung cancer, breast cancer, ovarian cancer, leukemia, and prostate cancer. Green tea lowers inflammation, improves allergies, improves skin health and also protects you from sun damage. There is some evidence in animals and humans that green tea might lower risk of autoimmune diseases such as Sjorgren's, Lupus and Multiple Sclerosis also.

Since green tea has virtually no calories it is worth trying to add it to your diet. It’s not all that uncommon for this amount of tea to be consumed in Asia. If you don't like the taste of green tea you can buy various flavoured teas like mint or lemon which might be easier to consume than natural green tea.

Pru, it's kicking off!

Firstly, here's the video to go with the title...


As a nerd, I can be irritating. I often play Devil's Advocate when I read something that I think is unfair. So when I felt that Dr Harris was being unfair to Olive Oil, I just had to leave the following two-part comment (the second part was in reply to somebody else's comment).

"Hi.
My Aldi EVOO has a pufa content of only 6.6%. That's a lower percentage than lard (from grain-fed pigs). I use a "splash" (~10ml) for cooking (0.66g of pufas).
Nige.
P.S. Can you please move "Log in" to the top. I keep forgetting where it is!
P.P.S. RE Ketogenic Diets for Epilepsy, Dementia etc: Branched chain amino acids (e.g. Whey protein) are a good adjunct. See Branched chain amino acids as adjunctive therapy to ketogenic diet in epilepsy: pilot study and hypothesis."

Dr Harris replied...

"Hi NIgel
I am not sure what your point is. I don't advocate lard either so why compare your EVOO to it?
Even if it is really "only" 7% it is unopposed linoleic acid and heavier in unsaturated MUFA than animal fats, which have more SFA. And of course Olive Oil CAN be much higher than this in n-6, up to 20%.
And why not compare it to pastured butter which is 2% n-6 and 2% n-3 in perfect balance, and is cheaper on a caloric basis?
Olive oil is still a TemPO in my world - more n-6 than necessary, no useful n-3 and not enough LCSFA.
But obviously you can eat whatever you want. It sounds like you are using it as a condiment anyway. My point is don't make a staple or cook with it and I stand by that."

Unfortunately, when I posted my above comment, it ended up in the wrong blog post due to the site freezing and me refreshing the page. I requested that my comment be moved, as the second part of it was in reply to a comment elsewhere. Request denied.

As I mentioned in my nerd post, body language = Double-Dutch. There was a subtle hint above. I completely missed it! I emailed Dr Harris.
"Hi.

My reply didn’t have a point – I just felt like mentioning that the EVOO that I buy isn’t particularly high in n-6. I always thought that OO was ~10% pufas. The reply was supposed to be to There is No Such Thing as a Macronutrient Part I – Fats as it contained a link about BCAAs enhancing ketosis. Your site froze and when I refreshed the page, I didn’t notice that the url in the address bar had changed.

Now that you have changed your views on ketosis, carbs etc, are you going to update some of your old blog posts?

Cheers, Nige."

The reply that I received was rather unexpected and can be seen HERE. What the **** just happened? I emailed back.

"Hi Kurt,

Don’t believe me, then. Delete my reply on your blog if it’s that annoying to you. I have my style and you have yours.

You obviously haven’t read my blog post about GCBC where I wrote that I agree with 99% of what Gary has written, but it’s the 1% that I disagree with that I’m arguing about because it means that calories do count.

Yes, I update my old blog posts with updated information when I learn new stuff. Blogs aren’t books.

There have been plenty of insults slung from the other side on Gary’s blog. If you think that my posts show a sneering disrespect for Gary then that’s your problem, not mine. I’m glad to have been of help in something.

Nigel Kinbrum"

As I respect Dr Harris, I am extending an Olive branch (Damn! Why does it have to be a freakin' Olive branch?). Unfortunately I don't drink beer, so I'll raise a virtual glass of Californian Red instead. Cheers!

Oltipraz

Oltipraz is a drug that was originally used to treat intestinal worms. It was later found to prevent a broad variety of cancers (1). This was attributed to its ability to upregulate cellular detoxification and repair mechanisms.

Researchers eventually discovered that oltipraz acts by activating Nrf2, the same transcription factor activated by ionizing radiation and polyphenols (2, 3, 4). Nrf2 activation mounts a broad cellular protective response that appears to reduce the risk of multiple health problems.

A recent paper in Diabetologia illustrates this (5). Investigators put mice on a long-term refined high-fat diet, with or without oltipraz. These carefully crafted diets are very unhealthy indeed, and when fed to rodents they rapidly induce fat gain and something that looks similar to human metabolic syndrome (insulin resistance, abdominal adiposity, blood lipid disturbances). Adding oltipraz to the diet prevented the fat gain, insulin resistance and inflammatory changes that occurred in the refined high-fat diet group.

The difference in fasting insulin was remarkable. The mice taking oltipraz had 1/7 the fasting insulin of the refined high-fat diet comparison group, and 1/3 the fasting insulin of the low-fat comparison group! Yet their glucose tolerance was normal, indicating that they were not low on insulin due to pancreatic damage. The low-fat diet they used in this study was also refined, which is why the two control groups (high-fat and low-fat) didn't diverge more in body fatness and other parameters. If they had used a group fed unrefined rodent chow as the comparator, the differences between groups would have been larger.

This shows that in addition to preventing cancer, Nrf2 activation can attenuate the metabolic damage caused by an unhealthy diet in rodents. Oltipraz illustrates the power of the cellular hormesis response. We can exploit this pathway naturally using polyphenols and other chemicals found in whole plant foods.

Who or What Decides How Much You Eat? Taking Back Control of Your Eating.

Last weekend I attended a diabetes conference in NYC (Yes, that explains the delayed post!). And although most of you don't have diabetes, there's so much valuable info to share with you.

First, I learned these experts know nothing about the feeding needs of the sedentary. Yes, sedentary program attendees, myself included, get hungry while simply sitting in a chair for a span of many hours. So with breakfast at 7:45, I was ravenous by the 10:15 coffee break. Now usually, when we say coffee break, we mean something more than simply a caffeinated beverage. Like, maybe we’d expect a mini pastry or muffin, or some fruit? Perhaps the Diabetes Association was using us like lab animals, exploring the impact of low blood sugar on us.

Yes, these are them! My sustenance 'til break time.

In any case, I was shocked, and unprepared, for the absence of adequate, calorie-containing snacks to accompany my coffee. And so I relied on the tiny hard candies to get me through until lunch. How ironic. My point? Just because someone else thinks it's okay to not stop and eat between meals, doesn't mean you have to go along with the plan!

Similarly, just because someone else tells you how much you should eat, doesn’t mean that’s right for you. What do I mean? Just because Quaker oats now says that the serving size is either ½ cup dry oats or ¾ cup for their “heart healthy portion” doesn’t mean that that is right for you. Several years ago, Quaker increased their portion from 1/3 cup dry oats, 2/3 cup cooked cereal. Maybe that amount worked just fine. Just because they’ve adjusted upwards doesn’t mean you have to!

Amazing sandwich from Eataly, NYC which I ate too
much of, having not had an adequate snack at break.

Have you ordered a sandwich out lately? Just half of many sandwiches (take Panera, for instance) more closely resemble a full sandwich most of us would prep at home. And eating only half of most burritos filled with rice and beans and guacamole would likely satisfy—except that once we’ve unwrapped it, we’re doomed to finish it.

And if your spouse or mother-in-law usually plates your food, take charge and plate your own food! Then you can’t blame anyone else for how much you’re eating.

Because we eat what’s put in front of us, without regard to how full we are in the moment, and without delaying to see if we really needed the full amount.

Brian Wansink, PhD, presented a fascinating session on his research findings at this conference (see www.MindlessEating.org for more info). This creative researcher developed a strategy to evaluate what factors regulate our food intake, telling us when we’ve had enough. He cleverly designed a feeding study where half the participants were served a bottomless bowl of soup. Yes, the soup was secretly pumped into their 22 oz. bowl, keeping it filled. And what did he find? That people just kept on eating! They ate 73% more soup than those with a finite portion. Yet they didn’t think they had eaten more.

He also interviewed Americans in Chicago, and Parisians, about when they know they’ve eaten enough. Parisians reportedly stopped when they felt full, and when their food no longer tasted good. The Chicagoans, however, made no reference to physical sensations, stating they stopped when their plate was empty, or when their TV show was over. Maybe that’s the answer to the French Paradox. They enjoy their food, including rich pastries and processed breads, but they stop when they’ve had enough.

It’s not that hunger sensations can’t work for us. It’s just that we don’t tend to give them a chance. Remember the titration example? (see  http://dropitandeat.blogspot.com/2010/08/size-matters-but-not-how-you-think.html ) We don’t allow our bodies enough time to take note and acknowledge fullness. Instead, we eat mindlessly, quickly, consuming more calories than we need before putting on the brakes. Then we blame it on the carbs, or the fats, setting rigid rules about what’s acceptable to eat.

The solution? Take charge of your environment, and of your body’s signals. Even if you need to gain weight, you’ll feel better if you are aware of what you eat. It’s not enough to gain weight, but to learn to regulate a healthy weight.

First, find your voice, and negotiate change, when necessary. If you’re out with others and feel hungry, eat a snack you’ve brought or stop for something. Yes, even if you’re the only one who needs to.

Plate your own food, and take responsibility for your own eating. If you're struggling with being overweight, start with a smaller portion than usual, giving yourself permission to have more after 45-60 minutes—if you’re hungry. If you are struggling to gain weight, consider having your grains on a separate plate, which some find less overwhelming.

Use a smaller plate. The size of bowls, glasses, plates, popcorn containers dictate how much we end up eating. Such a simple trick really works! And Wansink and others have the study results to prove it.

Eating out? Have them cut your sandwich or wrap in half, and package each half separately. If you need the second half later, it’s yours to eat then—if you need it! That’s where listening to your signals comes into play.

Limit eating to the kitchen or dining room. Then leave that room and use distraction to avoid the temptation to mindlessly eat.

Control your surroundings. Keep food off the kitchen counters. And keep fruits and vegetables in glass bowls in the fridge where you’ll see them and think to eat them.

And remember. Slips happen! This approach may be new to you, and other factors besides your awareness may impact your eating. Address your stressors and boredom, if they trigger you to overeat.

And set realistic goals. Work on one change at a time, before setting another goal.

As always, I look forward to hearing what you think!

Quinoa Salad with Pineapple, Broccoli, and Mint

Pineapple quinoa salad with broccoli. Fresh and healthy.

Spring is beckoning. I can feel it. And my winter-stiff body is aching to stretch and move and shed the yearly inertia that descends like a bear with the shrinking daylight. My brain is flickering awake. My taste buds are tiring of the heavy, creamy comfort foods that sustained me (thank you, lovely spuds, lasagna, and mac and cheese, I love you with all my heart).

I'm craving lighter, cleaner tastes.

Not to mention, missing my warm weather jeans. You know the ones. That stack in the back of the closet you haven't fit into since December, when you began wondering if the laundromat medium heat setting was shrinking your favorite Levi's. The jeans you have to lay down to zip, doing your best imitation of Jane Fonda's pelvic tilt, sucking in your breath and praying to the zipper gods. Your skinny jeans. You know what I'm talking about. You have two sets of jeans, right? Winter. And summer.

So here's what I'm thinking. Quinoa to the rescue.

Vegan. Versatile. Easy. Fresh. Light. This new quinoa salad with pineapple and broccoli and fresh mint is all of the above. And maybe, just maybe, it'll be the first step to fitting into those skinny jeans.


Read more + get the recipe >>