GASP! Are Protein Shakes just Making things WORSE?!

I was recently asked an EXCELLENT question via email and wanted to address it as a blog topic. 

You will often hear me talk about the importance of consuming a protein shake after exercise. Why do I emphasize this? 

Because protein shakes offer a rapid delivery system for amino acids that aid muscles in recovery, repair, and growth. They are often fortified with essential vitamins and minerals and contain a carefully constructed balance of macronutrients to help you reach your fitness, physique, and nutrition goals. 

The email I received addressed the issue of consuming protein shakes post exercise when there is a build up of lactic acid in the blood. Why is this an issue?

Because protein is typically acidic and can further the acidity of your body's pH.

 Maintaining a slightly alkaline pH in your body helps to keep you in optimal health. It would therefore seem that consuming a large amount of protein post-exercise would throw off the body's pH making it even more acidic and defeat the purpose of healing which is what I promote above all else. :)

Below is an example of one argument against protein shakes. 

 "Protein shakes are a protein-rich food. They make blood more acidic. Your body will try to neutralise the acid by pulling calcium from the bones, which can weaken the bone structure and possibly cause breaks and fractures. Researchers at the University of California at San Francisco studied 9,000 women and found that women who consumed foods with a higher level of acidity, such as meats and hard cheeses, had nearly four times more hip fractures than those who didn't. A diet high in protein, such as from protein shakes, can directly contribute to frail bones or osteoporosis."

 http://www.ehow.co.uk/about_5108540_do-protein-shakes-side-effects.html

This study however, is based on women who got most of their protein from dairy and meat sources and makes a generalization about all protein.

Well, here is MY argument. :)

Plant-based protein happens to be very alkaline. YAY!!! Simple as that.

This is part of the reason why I support the use of vegan and plant-based proteins when looking for a shake. They provide the same amount of protein as other shakes without making your blood more acidic. 

But, if you are using a whey protein...don't fret just yet. They are actually not as acidic as some may argue. In fact they have a more alkaline pH than animal based proteins such as meat and dairy.

And just to be obnoxious and nerdy about the whole thing. Most whey proteins have a PRAL value (Potential Renal Acidic Load) that is in the negatives. (Negative values are alkaline. Positive values are acidic).

Many whey protein powders actually have lactose removed almost entirely from them. These are mostly in the form of protein isolates, but you always want to check just to make sure. 

At any rate, sticking to a plant based protein (and by this I do NOT mean SOY) is the way to go in my opinion. Many of them are fortified with additional superfoods such as greens, maca root, turmeric, probiotics, and other natural energy boosters. 

My Favorite?

Vega Sport 

Another alternative to making your protein shakes less acidic is to add alkaline superfoods to your shake making it a delicious smoothie. An example would be bananas, spinach, and berries. 

Below is my favorite recipe

Add all these ingredients to a blender and serve over ice.

1 Scoop Vegan Protein
1/2 to one banana
A cup or two of spinach
10 raw almonds
1 Tbs of flax seed
a handful or two of fresh or frozen berries
A little purified water or unsweetened almond milk.
Blend and ENJOY. 

Also, adding turmeric to your smoothies is excellent at alkalizing blood and reducing inflammation. You all KNOW how much I love turmeric. Here is a great turmeric smoothie recipe I found. 

Turmeric and Ginger Smoothie

 

Turmeric and Ginger Smoothie (dairy-free)

1 ripe banana
1/4 – 1/2 teaspoon turmeric powder*
1/2 – 1 teaspoon fresh grated ginger**
Coconut milk – about 1/3 cup***
Coconut oil – a large spoonful
Pinch of sea salt
Lemon juice – 1-2 teaspoons (optional, but without it I find coconut milk to taste a bit flat)
Maple syrup or honey (to taste)
1-2 raw egg yolks – optional (from pastured hens)

1. Add all ingredients except the egg yolks into a blender (I use a hand-held blender). Blend until smooth. Add a little water if it’s too thick.
2. Add the egg yolks and give a quick pulse or two. Finish blending in egg yolk with a fork if necessary (I have read the proteins in egg yolks are fragile and should not be subjected to heavy blending).
3. Enjoy and feel good!

Notes:
*I found 1/4 teaspoon turmeric to be a good place to start, but I now do 1/2 teaspoon.
**Use as much or as little ginger as you like. If you don’t have fresh ginger or the time to grate it, try 1/4 tsp. dried ginger powder.
***If you can tolerate dairy, you could use yogurt, kefir or raw milk in place of the coconut milk. If you’re using yogurt or kefir you could omit the lemon juice.

And Finally!

Brown Rice, Pea, and Hemp Protein powders are another GREAT  source of vegan protein. These are great to blend into your children's smoothies as they are simple proteins free of additional fortifications that you may be unsure of. :)

Dreaming of Sleeping

I have officially decided that sleep deprivation for extended periods of time is quite possibly the worst thing the human brain and body must endure. 

If you are a sleep deprived right now, you are probably reading this hoping that it'll put you to sleep. I'll try to keep it as boring as possible. ;)

Last week I experienced about 8 days straight of pretty much NO sleep. I think I got a total of 4 hours at the VERY MOST on a good night. On night 5, I actually slept for about 30 mins. It was horrific. I have NO idea what in the world was going on with me. As much energy as I have, I am actually the type that can fall asleep really well. 

I think it just started to get to that point where I was so afraid of not being able to fall asleep that I couldn't fall asleep. It got so bad for me physically that I was sick and I even think I hallucinated a few times. LOL. Please do not call a mental institution, I am not officially a schizo. 

ANYWAY, being a short-lived insomniac caused me to make some of the worst decisions about my body and my health that I've made in a LONG time. I was SOOOOOO Out of Order

First of all....I stopped working out. I was too tired. I forwent my exercise in hopes to get extra sleep. Yeah...didn't happen.

I also started eating like a crazy maniac. For one, I was off my routine, so I had no gauge on what times to eat. My whole 2.5 - 3 hour eating schedule went right out the window. I just ate for gratification. I wanted starchy sugary foods. They gave me a quick energy fix. I also overate because I could never get full and because I was feeling depressed and anxious from lack of sleep. Food totally and completely became a comfort thing for me. 

Third, all of my cognitive function and reasoning ability went haywire. I would sit there and tell myself what I KNEW to be true, but my mind was at war with my body and I caved into that crazy hole of irrational emotion every time a decision needed to be made. 

Fourth, I became desperate. I went to the store...the WAL-MART store and bought 5 different types of sleep medication. This is a BIG no no for me. I didn't care. I ended up taking NyQuil, benadryl, sleep assist, and a host of other things. All of these meds wired me even more. 

I was a HOT MESS.

FINALLY, I fell asleep one night after I wasn't even trying. I slept forever and woke up the next morning feeling like a new woman. Seriously, birds were chirping and fawns were dancing. I guess that broke the cycle because since then, I have been sleeping like a bear in hibernation and wake up singing obnoxious happy songs and thanking God for sparing me because I was SERIOUSLY one sleepless night away from certified CRAZY!

Well, I am still dealing with the aftermath. What did 8 days of sleep deprivation do to me. Long Term? Hopefully nothing. Short term? I put on about 5 lbs. And it all stuck right around my stomach. I am hoping to sleep all that off, which I know I will, but all this sleep deprivation compelled me to learn so much about the importance of sleep for one's overall health. Specifically, I researched quite a bit on the impact sleep deprivation has on one's hormone and metabolic function. 

I am going to break it down and make it real simple to understand why sleepless nights may be making you it hard for you to lose weight....as if dazed, emotional, and miserable weren't enough.

First, there are two hormones in particular that control your appetite. 

1. LEPTIN is the hormone that gives you the sense that you are FULL. 

2. GHRELIN  is the hormone that gives you the sense of HUNGER

People who are restricted from sleep have significant differences in the levels of these hormones. In fact, studies have shown that people who were subjected to sleep deprivation had a 45% increase in their appetites for sugary starchy carb type foods. That's a pretty big increase! UM, yeah...that would have been ME!

It is also shown that people who are sleep deprived begin showing insulin resistance similar to that of a diabetic. In layman's terms, it means that when you haven't slept well, your blood sugar stays elevated for longer. THIS IS BAD for your health! 

Other studies have actually shown that blood glucose levels will stay significantly higher in a sleep deprived person than someone who is well rested.

So, last week...if you and I went out for lunch and both had a sandwich from Atlanta Bread Company, my blood sugar would have stayed elevated for far longer than yours. When blood sugars stay high, your body acts accordingly to compensate. Hormones get thrown off and without going into the science of it....you gain weight faster. 

A lot of this has to do with stress as well. Cortisol is another hormone that is secreted by our adrenal glands. It is a fight or flight hormone that helps regulate our response to stress. When you are sleep deprived or in a constant state of stress, cortisol remains elevated and too much cortisol has been known to increase the amount of fat deposited around your midsection. Yeah....also ME!

Lack of sleep also accelerates aging as there is less time for your body to heal and restore itself. And it is highly advisable that you get to bed before 11 pm because the body actually goes through a metabolic process where the liver dumps toxins between 11pm and 1am. Your body deals with this process much better when it is in La La Land. I've actually noticed that if I don't fall asleep before 10 pm I will get a "second wind" and it becomes difficult for me to fall asleep until long after midnight. 

So what's the point of this boring blog entry? 

SLEEP!!! 

The American's average night of sleep has lessened by nearly 3 hours over the last 50 yrs. Look at what it's doing to us as a nation! 

Start making a good night's sleep a priority in your life. Figure out when you have to wake up and then try to be in bed 9 hours prior to that. Read a good book or a boring one until you fall asleep so that you can get a full 8 hours. This is my new goal for myself. I usually average about 6 hours, but after 8 days of no sleep, I am placing SOOOO much for value on this part of my life. 

I hope you do as well!

Can't Lose that Last Ten?! I Bet I Know Why

If I had a nickle for every time I heard someone tell me they just wanted to lose 10 more pounds, I could quit my job as a trainer and buy a private island!!!! I wouldn't of course cause I love my job too much. ;) 

There is an obsession among most dieters with the number on a scale and I get it....The scale gives you a number that is measurable. It's easy to read, and as long as the number is going down then it means you are weighing less. But is less weight synonymous with smaller size?

Let me give you a visual. 

Pick up a big round body ball.That weighs what? A pound?

 

Now pick up medicine ball. It's small. Its heavy. It's compact. It may weigh 10 lbs more, but it's only half the size at most.

Maybe that was a bad example, but my point is...a smaller frame can pack more weight. Especially one that is fit. I know you are tired of hearing the cliche that "muscle weighs more than fat" but it is BEYOND important that we embrace the beauty in this truth. Who wants to lose weight if you aren't losing fat? What's the point!?

For people who are VERY overweight, the scale is a good measure of success. The trouble is with the people who are fit, who have already lost a good bit of weight, and are stuck in what they believe is either a plateau or a road block to their final goal weight. Rather than loving how far they have come, they obsess over those "last 10 pounds." They are chasing an illusive goal that is robbing them of the truth and removing them from reality about themselves.

Here's the reality....If you are exercising and conditioning your muscles in any way, then you will never weigh what you did in high school. Here's the good news though! You'll probably look a WHOLE lot better than you did in high school! Don't worry about those last 10 pounds! You probably can't lose them because you don't need to! If you exercise regularly and don't consume more calories than you expend then your body will let go of unnecessary weight. Eventually you have to come to a place where you are comfortable with a healthy strong body. Exercise gives you shape and strength. It helps you build muscle and lose fat, which ultimately helps you sustain your HEALTH. You function well because you are strong and you have energy. Getting caught in the weight loss trap can zap you of the joy and the energy you need to live well within your flesh. 

If you are beginning a weight loss journey, I highly recommend that you assess more than just the number on the scale. You should assess your body fat and take your measurements. You can have a professional do this or you can even do it at home. The key however is consistency. Have the same person measure you every month. If you are unable to measure your body fat with a device, a good clue to whether or not the pounds you are losing are pounds of fat would be to compare your inches lost to your pounds lost. They should roughly equal the same number. Think that each inch equals one pound of fat. 

If you do choose to purchase something to measure body fat, I recommend the OMRON. It is not the most accurate tool, but it's far better than the scales that have body fat measurements built into them. Plus it gives you a consistent measurement over time. 

 

If you are able to measure your body fat percentage then I have a really cool equation for determining how many pounds of fat you are losing. 

You will take your total pounds on the scale and multiply them by your body fat percentage. That will tell you how many pounds of your total weight are fat pounds. If you subtract that number from your total pounds, you will also get your lean body mass. Your lean body mass includes everything else (bones, muscle, organs, water, etc).

When you weigh yourself again and reassess your body fat percentage, you'll be able to determine how much fat you've lost and how much lean mass you've gained simply by reassessing those numbers and finding the difference.

I will use myself as an example. 

4 years ago, after having babies right before I began my journey back to fitness, I weighed 143 and my body fat was 26%

143 total pounds x .26% = 37.18 lbs of body fat

143-37.18 = 105.82 lbs of lean body mass

Currently I weigh 137 and my body fat is 17%

137 total pounds x .17% = 23.29 lbs of body fat

137 - 23.29 = 113.71 lbs of lean body mass

So, since getting fit, I have only lost 6 total pounds. This would of course be discouraging to me if I were trying to be 130 like I was when I was in high school. 

BUT, because I know how much body fat I had at the start I am much more proud of my success because I've lost 14 pounds of fat. If those 14 lbs showed up on the scale then I HAVE reached my goal. Well, actually that's never been my goal, but you get my point. :) God forbid I ever be ANYTHING like I was in high school. haha.

PERSPECTIVE is EVERYTHING. 

If you are exercising to lose weight then make sure to assess your body fat as well. It will tell you the truth about all of your hard work. You may not be able to lose those last ten lbs of weight because you gained 10 pounds of health. Embrace it!

Wednesday Workout: Full Body Blast

If you are looking to get in a head to toe training that involves a little muscle building and a little fat burning but you don't have two hours, I've put together a nice little FULL BODY BLAST FOR YOU!

Equipment:

1. Barbell for heavy lifting. If you are at home then dumbbells will suffice.

 

2. 1 Medium to Heavy Dumbbell

3.  Either a sandbag, medicine ball, or Kettlebell for fat burning.

 

Here We Go!

Warm Up with about 3 mins of cardio and then do a few sets of body weight squats to warm up your legs and glutes.

1. Heavy Leg Superset

Load up a barbell with Enough weight that you feel like you are actually WEIGHTLIFTING. You should only be able to do about 10 reps maximun.If you are a beginner, I recommend an experienced friend to help you, a trainer, or use a Leg Press Machine and a Glute Machine back to back. 

4 sets of 8-10 reps (Rest between sets for up to a minute, but do not rest between the two exercises)

a. Barbell Squats

b. Barbell Dead Lifts

REST: up to 3 mins

2. Lower Body Fat Blaster

I use by sandbag for this but you can use kettlebells or a medicine ball or anything to you hold that adds lighter weight. The moves are the same as above except with different equipment, lighter weight, and faster tempo

4 sets: 30/30 sec of each exercise

a. Sandbag Pulse Squats (hold sandbag at chest. Squat 90 degrees and pulse)

b. Sandbag Hip Tips (this is pretty much like a deadlift except it's not as deep. The reps are faster to get your heart rate up, but you don't want to lose form. Just keep your legs straight with a slight bend in the knee. Hold the sandbag with arms straight. Tip at the hip and let your glutes and hamstrings do the work to pull you back up.)   

3. Total Toning Combo for the Arms
Holding a dumbbell, put one knee on chair or bench and bend over 90 degrees supporting yourself with one hand on the chair. 
3-4 Sets of 10 reps of each exercise with each arm
1. 10 Dumbbell Rows
2. 10 Triceps Kickbacks
stand upright
3. 10 Bicep Curls
4. 10 Overhead Shoulder Presses



Repeat on the other side 

4. Upper Body Fat Blaster
Tabatas
Perform each exercise for 20 seconds of work and 10 seconds rest 4 times each for a total of 4 minutes.
1. Pushups

2. Bicycle Abs
  

 

This Workout Should do the Trick!
ENJOY!

 

Elimination Re-challenge Diet: Diagnosing your Biggest Offenders

As if I needed another project of any kind...I decided to start my girls on an Elimination Re-challenge Diet. I thought to put myself on it as well, but mom doesn't need to be any kind of cranky while she is withholding certain foods from cranky children.That's an exercise in motherly wisdom. I am working on my "fitness level" in that area. ;)

So, WHY am I doing this?

Well, many of you know (as I have shared before) that my oldest daughter was diagnosed with Sensory Processing Disorder at age 3. Don't know what that is? Follow the link below to find out more. Many children struggle with this disorder and it is often misdiagnosed and treated as ADHD or something else. This link will provide a questionnaire to see if your child may fall anywhere on this spectrum. 

 Sensory Processing Disorder Symptoms Check List

The good news about children who struggle with this, is that it can be improved tremendously through diet and exercise. 

The undeniable truth is, whether you are a child or an adult, that food doesn't just affect our waistline...it effects EVERYTHING. It effects or sensory system, our digestive system, and our endocrine sysetem. It effects our brains, our moods, our energy levels, etc. 

One size does not fit all when it comes to food. What may affect one person positively may affect another negatively. That is why it is important to really pay attention to how you feel after eating certain foods. There is always a direct link. We are all metabolically different and we should eat in a way that fuels our bodies and our brains in the best way. 

Anyway, back to the Elimination Re-Challenge Diet.....

My child's behavior changed dramatically within two weeks of changing her diet 3 years ago. I pretty much just removed EVERYTHING that was a big offender all at once.

Dairy

Gluten

Soy

Food Dyes

Sugar

Etc....

As she has gotten older and improved, I have become more lenient with her diet. I feed my children whole, organic, and natural foods, but sometimes that just doesn't matter. If dairy makes my child go nuts then she'll go nuts whether it's organic or not. She can take things in small amounts on select occasions and be fine, but after vacation and well....to much slacking on my part, she has begun posing symptoms that haunted me years ago. 

No sleeping. 

Falling everywhere.

Breaking everything.

Spinning. 

Melt Downs.

No impulse control.

Oh, and because she is very mature and self-aware, she will tell me that her body feels out of control.

So, I have put my foot down and decided to uncover the "SPECIFIC" offenders, so that we can avoid them always.

So here's the idea:

Week one: You remove EVERYTHING

no. Wheat. Dairy. Gluten. Corn. Sugar. Eggs. and a whole list of other things. 

Staring on Week 2/Day 8, I will begin reintroducing each suspect offender one day at a time to see how she reacts. 

Day 8: Dairy

Day 9: Wheat

Day 10: Corn

and the list will go on until I have reintroduced each suspect.

This will help me identify the biggest culprits one ingredient at a time. 

We started this diet on Monday. It has been challenging for sure, but so far...so good. And I am telling you that BOTH of my girls are totally back to normal right now on Day 3. I let them know what we would be doing this week and talked to them in detail about it before starting. They are actually
taking the challenge on with great pride and excitement. They understand the link between bad food and bad feelings. I am grateful for that. It has been fun to get in the kitchen with them and experiment with new foods. They are being troopers and I am so proud of them. 

I highly recommend doing this if you are an adult who struggles with certain ailments as well. For example:

Fatigue

Bloating

Mood Swings 

Headaches

This may help to single out specific offenders in your own diet. 

Here is a link to the plan I am following. 

Let me know if you've ever tried something like this out and what you found out!

Elimination Re-Challenge Diagnosis Diet

Allergy Free Superfood Pancakes!

I made the MOST amazing "allergy free" superfood pancakes this morning for my girls. Here's the recipe

DRY INGREDIENTS

1 1/2 C Brown Rice Flour

1 tsp aluminum baking soda

 

2 TBS Ground Flax

 

1 TBS Milled Chia Seed

 

Sea salt
1 tsp cinnamon
(blend)

 

WET INGREDIENTS

5 tsp EnerG egg replacer with 5 TBS water (or 1/2 c egg whites)

3 TBS applesauce
1 Tsp almond or vanilla extract
1/2 mashed banana
Few drops of liquid stevia
1 C almond milk

(blend)

Mix the wet and dry ingredients together

Pour coconut oil onto pan or griddle. Pour 1/4 c batter onto pan. Make about 6 medium pancakes

Watch pancakes appear!

Top with pure maple syrup.

This was so delicious and thick. It was crispy on the outside and chewy on the inside. I thought I'd died and gone to heaven.

Wednesday Workout: Fat Burning Circuit

This workout can be done at home. All you need is a pair of dumbbells, a jump rope, and something to step up on like a coffee table, a chair, or in my case, my husbands tough box. 

You will perform 10 exercises back to back with 45 seconds of work and 15 seconds of rest. You can perform them 2 times through for a 20 min workout or 3 times through for a 30 min workout. Heck, if your psycho, go for 6 rounds and make it an hour, but make sure you clear it with your doctor first. ;)

A circuit such as this follows the principle of muscle confusion which keeps your metabolic rate fired up and increases your post exercise oxygen consumption...meaning...you're burning calories long after you've quit exercising. 

Focus on the push. It is only 45 seconds. You can absolutely hold on for 45 secs. Go fast, but do not sacrifice form for speed. If you start to reach failure, just stop for a second and then keep going. I see too many people lookin like their doing the funky chicken just cause they're miserably trying to go fast. Just slow down and get as many CORRECT reps in as you can within your working time frame. OK?!

Let's Go:

2-3 Rounds. 45 seconds of work/15 seconds of rest. 

1. Jump Rope

2. Side to Side Pushup on knees or toes

3. Box Jumps or step ups

4. Curl and Press with Dumbbells

5. Divebombers or Pike Pushups

6. Sprints (Choose 2 points and run as fast as you can between them)

7. Pulse Squats. Hold 2 dumbbells if you so choose (sit back. stay low)

8.  Triceps Dips

9. Burpees

10. Plank

BEAT THE BLOAT!!!

Unfortunately, I gotta talk about a personal issue for the sake of praising my favorite new supplement. But I'm also doing it for the sake of the many many people who I know share the same issue.

What's the issue?

BLOATING.

I'm not talking about water retention either. I'm talking about that painful swelling that happens in your stomach and leaves you in absolute misery until it "passes." ;)

This has been an on and off struggle of mine ever since eating clean. WHAT in the world. Isn't eating clean supposed to solve all your problems?!

Well, unfortunately, it can sometimes begin to reveal the "real" issues that are going. Rather than being "fatigued in general" or "chronically gassy" or "always having a headache", you will begin having acute symptoms. They seem more dramatic though because they are "onset" rather than chronic. But find great joy in coming to this place. Your body is very specifically wired and it is unique. Once you are mostly clean, you can really begin to find the connections between your symptoms and their cause.

Back to the bloating thing. I seriously can bloat so bad at times that I look 6 months pregnant. Ask anyone who has seen me in this condition. I've even taken pregnancy tests before because it can persist for days. LOL. It's ridiculous...and it's PAINFUL. I think the cause is either certain food combinations, too much raw produce, or eating while I'm anxious. Who knows? It may be a food allergy, but I haven't found a specific link. 

However, I think I might finally know what could possibly be going on, and I think I may have found my ultimate solution to this problem!!

 I have heard and learned about "Digestive Enzymes" for years. I never prioritized it on my supplement list because I felt other things were more important. :) Anyway, while I was away at home last week, I broke down and purchased the smallest and least expensive bottle I could find. I figured I would give it a run for it's money.

Well, let me just tell you! I have had no bloating WHATSOEVER. I just pop one of these puppies right before I eat my meals and my tummy stays happy. If you struggle with random tummy swelling and pain, I highly recommend trying these out.

So, what exactly are digestive enzymes?  

Digestive enzymes are secreted along the gastrointestinal tract and break down the food in the body so that the nutrients can be absorbed.

A good example would be someone who is lactose intolerant. They have to take lactase prior to dairy consumption in order to avoid GI disturbances. Well, there are a broad spectrum of enzymes that have specific functions for breaking down certain nutrients. Here are some examples.

Protese breaks down protein

Amylase breaks down carbohydrates

Lipase breaks down fats

Glucoamylase breaks down starchy foods

Cellulase breaks down cellulose 

Maltase breaks down simple sugars

and so on and so on....

I am taking a supplement right now that has a very broad spectrum of these enzymes...and Heck, I don't know which one I was deficient in, but I'm sure that getting an extra dose of each one can't hurt. 

I am super happy right now to think that I may have FINALLY found a cure to my digestive woes. I honestly don't think I have a specific food allergy. I think my body is just lacking in the abundance of certain enzymes. 

One day I hope to make it to a naturopath who can help me find this out for sure. 

In the meantime, I'll be sticking to my new favoritist supplement. Digestive enzymes!

Here's what I'm taking with a link to their website underneath the picture

http://www.enzymedica.com/index.php

Digestive Enzymes Benefits

Digestive Enzymes can be beneficial for more things than most people think. They have been shown to benefit people with:

• Acne rosacea


• GERD


• Indigestion


• Candidiasis


• Crohn's disease


• Eczema and other skin problems


• Food allergies


• Low back pain


• Sinusitis


• Rheumatoid arthritis


• Unexplained weight gain

Here is an in depth article on the matter.

 http://www.yourbodycanheal.com/enzymes.html

Digestive Enzymes and Benefits
Enzymes are energized protein molecules essential for the digestion of food, brain stimulation, tissue, cell and organ repairing and generating cellular energy. Even though they are a catalyst for many biochemical reactions they do not change or get consumed in the process.
There are three types: metabolic, digestive and food.
Digestive
Digestive enzymes are secreted along the gastrointestinal tract and break down the food in the body so that the nutrients can be absorbed. Enzymes are present in the food you eat which is why there is great importance placed upon having plenty of raw foods in the diet. The enzymes in raw food help start the process of digestion which reduces the body's need to secret digestive enzymes.
Food enzymes are destroyed when cooking at moderate or high temperatures. They are "turned off" at a dry-heat temperature of 150 degrees Fahrenheit and a wet-heat temperature of 118 degrees Fahrenheit.
If your body has to rely too much on its own digestive enzymes the result is more stress is placed on your system and organs leaving less time and energy for other jobs such as rebuilding and replacing damaged cells and tissue and keeping your immune system strong.
A diet that consists mainly of cooked food requires the pancreas to "work overtime" and the extra effort leaves it exhausted. If the pancreas is always having to produce enzymes that could come from food it will eventually cease to function properly. The late Dr. Edward Howell suggested that when a person eats an enzyme-poor diet consisting of lots of cooked food, the result is illness, lowered resistance to stress and a shortened life span.
Eating lots of raw foods and taking a high-quality enzyme supplement can help avoid depletion of the body's own enzymes thereby reducing stress.
In the book, The Healing Power of Enzymes, Dr. DicQie Fuller talks about the importance of enzymes and says:
"Eighty percent of our body’s energy is expended by the digestive process. If you are run down, under stress, living in a very hot or very cold climate, pregnant or a frequent traveler, then enormous quantities of extra enzymes are required by your body. Because our entire system functions through enzymatic action, we must supplement our enzymes. Aging deprives us of our ability to produce necessary enzymes. The medical profession tells us that all disease is due to a lack or imbalance of enzymes. Our very lives are dependent upon them!"
Importance of Digestive Enzymes
There are approximately 45 essential nutrients that the body needs to carry out normal bodily functions. Essential means that the body cannot manufacture them and they must come from outside sources.
There are at least 13 kinds of vitamins and 20 kinds of minerals, in addition to fats, carbohydrates and water that are required for proper metabolic function. When food is consumed it gets broken down for absorption and transported by the blood stream.
Nutrients, including enzymes, work synergistically which means they cooperate with each other acting as catalysts. This promotes absorption and assimilation. The importance of digestive enzymes resides in the fact that the human body cannot absorb nutrients in food unless digestive enzymes break them down.
The body progressively loses its ability to produce enzymes with major drops occurring roughly every ten years of life. At the beginning it may not be that noticeable, however, later on you will discover that you cannot tolerate or enjoy certain foods like you did before. This may also be accompanied by a feeling of reduced stamina. Yes, you're running low of enzymes.
How Do You Know if You Are Lacking Enzymes?
Heartburn, gas, constipation, bloating, allergies, ulcers, lack of energy and reduced functioning of the immune system may occur when there are not enough enzymes.

Cassie's Second Weigh In: Unbelievable!

Cassie and I will both be out of town next week so we had to do an early weigh in, but let me tell you...there is no disappointment here!

No Elaboration needed. Let's get straight to the stats!

First Body Composition was taken on May 15:

Beginning Weight: 199.4 pounds
Current Weight: 179 pounds
- 20.4 lbs

BODY FAT:
 30%
  -4.5%

BMI:
26.4
 -5.0

Measurements:
Neck: 13.5
 -0.75"

Chest: 43.5
- 3.0"

Bust: 35.5
- 4.5"

Waist: 34.75"
-3.5"

Hips: 40.75"
- 2.75"

Thigh: 22.75"
- 2.5"

Calf: 15.25"
- .5"

Upper Arm: 12.25
 -1.5"

Bicep: 11.5
 - 1.25"

Total Inches Lost: -20.25"

So, Cassie has lost 20.4 pounds and 20.25 inches in less than 2 months!!!

 That is incredible. And again, she's lost just as many inches as she has pounds which means she's losing fat. 

She looks amazing! I am so proud of her!

 

Wednesday Workout: Hit the Track

Good Morning!

Almost everyone has a local high school or middle school that's not too far from home. You can do so much more around a track than just run in circles, so I wanted to share a great workout with you that anyone can do!

I've personally decided to start hitting the track twice a week as part of my weekly workouts because it targets my lower body muscles in a more dynamic way, it increases my cardio, and it will help me maintain my athleticism as I begin training more with weights. I currently do one track workout that is more strength focused and follow it up with a distance run and I do another track workout that is more cardio based that I do post leg workout.

I am going to share a little combination of those workouts with you. Here it goes!

 

1. To warm up Run 1 lap (400 m) around the track 2-4 times. On your final lap, pick up the pace and run hard. 

2. 100 meter traveling lunges (1-2 sets)

3. 1 lap around the track

4. 50-100 meter traveling side shuffle or side lunges. Hit both sides. (1-2 sets)

5. 1 lap around the track

6. 100 meter traveling step squats Step forward and squat. (1-2 sets)

7. 1 lap around the track

8. Rest and Breathe!

9. 100 m sprints followed by 10 jump squats or regular squats. (2-4 sets)

10. If you can find bleachers, finish up with 2-6 sets of stair runs. 

11. If you're looking to go the extra mile, finish up with with another 4 laps around the track. 

VOILA! Wasted!