Knight Cancer Challenge

The Knight Cancer Challenge has almost been met!

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  A year ago, this past September 20th, Nike founder Phil Knight, and his wife Penny, launched one of the most-impressive and inspiring cancer research challenges to date:

  If OHSU can raise $500 million by February, 2016 the Knight family will match that $500 million -- all benefiting cancer research.

OHSU & The Knight Cancer Institute
  For those of you outside the Portland area, Oregon Health Science University (OHSU)  is a nationally prominent research university, and Oregon's only public academic health center.

  Over the years, OHSU has grown into a world class teaching hospital and research center.

  The Knights and OHSU have history together in the cancer research community. In 2008, a $100 million donation from the Knights turned the then-named OHSU Cancer Institute into the Knight Cancer Institute. The NCI-designated institute is an international leader in cancer research and personalized cancer treatment.

OHSU sits above Portland's West Hills.

  Together, their mission is to 'end cancer as we know it.' 

  The Knight Cancer Institute focuses on attacking cancer on a molecular level, and looks for ways to detect cancers earlier, before they become deadly, giving more patients the chance to survive more cancers.

  If OHSU is able to match the Knights' $500 million challenge, the vision for those funds will go towards:

• Seeking faster, smarter ways to detect and treat cancer – before it becomes deadly.
• Putting unprecedented research resources behind this initiative so that it can make a significant impact in a decade. We can’t ask those living with cancer to be patient.
• Assembling a collaborative, multidisciplinary team of cancer researchers, combining new recruits with top talent at OHSU to focus on improving early cancer detection, and fund their programs sufficiently to ensure they can devote their time to innovation.
• Investing in the resources to accelerate discovery. Investments in equipment, shared research resources and computational biology will generate new discoveries. 

Knight Cancer Challenge Update
  As of January 5th 2015, OHSU has received nearly $450 million towards the challenge. One anonymous donor, pledged $100 million to the effort in July of 2014.

  Pretty impressive to raise those kinds of funds in less than a year. Nothing is guaranteed, but it seems that the Knight Cancer Challenge will be met (it feels crazy to assume $50 MILLION is a guarantee in a relatively short time frame), and $1 billion will be on its way to OHSU and cancer research.

  If you'd like to participate in the challenge, go here for more information.

LINKS:

Donate to the Knight Challenge

Knight Cancer Challenge

Dirty Dozen Guide to Food Additives

How safe are the artificial colors
and dyes added to candy? Would it surprise
you to hear they're banned throughout Europe?

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  Many of us have been exposed to the Dirty Dozen and the Clean 15 'clean eating' lists. I've previously written about both of them several times.

  The Dirty Dozen are fruits and vegetables we should always buy organic (if you're trying to avoid pesticides, etc), while the Clean 15 are foods that are okay to buy conventionally (many times, produce that has thick skins or rinds).

  Unfortunately, our entire diet is not made up of only produce. For convenience's sake, processed foods are a part of our daily lives. Foods we buy in a box (meaning, they're processed), come with a plethora of added ingredients.

  Wouldn't it be nice to know what ingredients we should really try to avoid -- just like those pesticides found on produce?

Cured meats contain nitrates and nitrites.

  The Environmental Working Group (EWG), the same group that publishes the Clean 15 and Dirty Dozen, followed through, and released the first Dirty Dozen Guide to Food Additives.

  The list does exactly what it sounds like it does: identifies the top food additives that are harmful and why consumers should avoid eating foods that contain these additives.

  There are over 10,000 additives allowed in the US Food Supply. Most of the additives identified for the dirty dozen are controversial because they are generally recognized as safe in the US, but are known carcinogens or disruptors, and are banned or restricted in other countries around the world.

DIRTY DOZEN GUIDE TO FOOD ADDITIVES:

1. Nitrates and nitrites -- very common; found in cured meats, can react to form cancer-causing compounds
2. Potassium bromate -- used in bread and cracker dough; a known carcinogen
3. Propyl paraben -- a weak synthetic estrogen found in tortillas and muffins
4. Butylated hydroxyanisole (BHA) -- very common; found in chips, cured meats, etc; categorized as a possible human carcinogen
5. Butylated hydroxytoluene (BHT) -- chemical cousin to BHA
6. Propyl gallate -- preservative found in edible fats
7. Theobromine -- found in chocolate
8. Secret flavor ingredients -- 'artificial' or 'natural' flavors; mostly synthetic chemicals that can contain 100 different substances (that do not have to be disclosed by the manufacturer)
9. Artificial colors -- used to increase the appeal of a foods with little nutritional value; are banned throughout Europe because of effect on children
10. Diacetyl -- in microwave popcorn, yogurt, cheeses, etc; concerns over working closely with flavoring chemicals in food factories have been raised as of late
11. Phosphates -- most common additive -- found in over 20,000 products; leaven baked goods, reduce acid and improve moisture retention and tenderness in processed meats; concerns over cardiovascular/heart disease in high phosphate levels
12. Aluminum additives -- used as food stabilizers

  If you have further questions, follow the link to the EWG's guide to explore and learn more about the specifics of these additives and their health concerns.

  So what does this mean? From the looks of it -- as you walk down the grocery store aisles -- most of us are reading food labels these days anyways; the latest list from the EWG just gives us something specific to look for!

  There is a lot of information out there; the key is getting it. And once you have the information, it's up to you to do with it as you like!

LINKS:

Dirty Dozen Guide to Food Additives

Environmental Working Group (EWG)

RELATED POSTS:

Clean or Dirty? Produce Rundown

Supermarket Sweep

Produce Clean Up: Pesticide Removal

Clean or Dirty: Produce Rundown

Pears: clean, or dirty?

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  Time for an update! Originally I posted a Dirty Dozen/Clean 15 reminder in March of 2013, but as time goes on, things change.

  With 2014, new Dirty Dozen and Clean 15 lists have surfaced.

  The Environmental Working Group (EWG) publishes a shopper's guide to help consumers avoid high amounts of harmful pesticides on fruit and vegetables.

  The Dirty Dozen (known as the Dirty Dozen Plus, as of 2012) is a list made up of fresh fruits and vegetables that were found to have the highest amount of pesticide residues. Because of the high pesticide levels, it is recommended to always buy Dirty Dozen produce organically.

  On the other hand, the Clean 15 is a list of the 15 fruits and vegetables with the least amount of pesticide residues. Many of these items have thick skins or rinds that are pealed off, and never eaten, therefore it's not as imperative to buy them organically.

  To see the full list of pesticide residue found on produce, see the EWG's Shopper's Guide.

  So what do you do when your favorite fruit or veggie isn't on either list? I think that's up for you to decide.

  If I can find high-quality, well-priced items that lie just outside the Dirty Dozen, more often than not, I opt to buy them organic.

  Hope this reminder was just as helpful for you as it was for me!

 RELATED POSTS:

Making Organic More Affordable 

Organic vs. Conventional

LINKS:

Pesticides On My Produce?

EWG's 2014 Shopper's Guide to Pesticides on Produce

Subway Food Fight

Click to sign the petition!

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  I always try to find the right balance between sharing my own thoughts and things that are going on in my life, with things I come across that I think are worth sharing.

  You can go ahead and put today's entry into the 'things I think are worth sharing' category.

  Previously, I've written about the US Food Supply in comparison to the European food system.

  There are particular American companies that have made it a practice to alter their products' recipes for the European market (because of their usage of banned ingredients), meanwhile leaving the potentially harmful ingredients in the same foods distributed in the US.

Why the altered recipes?
  Many times, recipes are changed because a banned (in the European Union, that is) ingredient is used. For example, the US version of Betty Crocker Red Velvet cake has artificial colors, which are banned in the United Kingdom because they are linked to hyperactivity in children, food cravings, and obesity. In order for that product to be sold on European shelves, the recipe needs to be reformulated to match stricter foods laws.

  In the US, there are no such bans, so Betty Crocker leaves the questionable ingredient in, more-often-than-not because it is the cheapest way to produce the food.

  Other times, they alter the recipe in Europe simply to avoid a genetically modified organism label being slapped on their product. In the EU, GMOs are required to be labeled. To avoid that stigma, recipes are altered, and genetically modified ingredients are removed.

  So they can adjust their recipes for overseas distribution, but refuse to do the same for their American consumers.

  This happens across the board with processed foods -- from cereals, to candy, to chips. The recipes are altered to provide safer products for European consumers. While in the US, companies continue to produce their foods in the least expensive way, with little regard to public health (hello, FDA?).

Consumer action in action. It works!

  There's a woman who goes by the name Food Babe leading the charge against these companies. Don't let the cutesy nickname fool you, the Food Babe is one tough cookie. She takes these huge corporations head-on, and doesn't back down.

  In the last year alone, consumer interest, participation, and outrage has lead to Chipotle, Chick-fil-A, Kraft, General Mills (Cheerios), Gatorade, and even Johnson & Johnson to change their ways.

  They've become more transparent, and they've listened to the consumers. That's an incredible starting point.

The Food Babe versus Kraft Mac & Cheese
  Almost one year ago, the Food Babe set her sights on Kraft Macaroni and Cheese. In the US, the recipe contained the artificial food dyes Yellow 5 and Yellow 6. In the EU and UK, these dyes are not in Kraft Macaroni and Cheese because they are considered harmful and were removed due to consumer outcry.

  The Food Babe started a petition, over 300-thousand people signed it, and soon enough, Kraft listened to its challengers, and removed the artificial dyes from some of their products.

New Challenge
  Now, just last week, the Food Babe has re-focused on Subway and their breads.

Even Jimmy Fallon is in on the fight against yoga mat breads.

  She discovered that Subway makes bread with an ingredient called azodicarbonamide. This ingredient can be found in almost all the breads at Subway in the US, but not in Europe, Australia or other parts of the world.

  Azodicarbonamide is the same chemical used to make yoga mats, shoe soles, and other rubbery objects. Given those uses, it probably isn't meant for human consumption.

  Subway uses this ingredient as a bleaching agent and dough conditioner which allows them to produce bread faster and cheaper without considering the following health consequences and facts:

• The World Health Organization has linked it to respiratory issues, allergies and asthma. 
• When a truck carrying azodicarbonamide overturned on a Chicago highway in 2001, it prompted city officials to issue the highest hazardous materials alert and evacuate people within a half mile radius. Many of the people on the scene complained of burning eyes and skin irritation as a result.
• The U.K. Health And Safety Executive has recognized azodicarbonamide as a potential cause of asthma.
• When azodicarbonamide is heated, there are studies that show it is linked to tumor development and cancer.
• Not only is this ingredient banned in Europe and Australia, but you also get fined 450,000 dollars if you get caught using it in Singapore and can serve 15 years in prison.

  Go here to join over 90,000 others, and ask Subway to remove azodicarbonamide, because we deserve the same safer ingredients Subway serves in other countries.

  Subway has responded to the Food Babe, saying that they they would be removing azodicarbonamide from their breads 'soon'. However, they did not respond when asked for a timeline, or a new ingredient list.

Healthy versus Safe
  While none of these foods scream healthy, sometimes convenience takes precedence. And that's why many of these foods are consumed, because they are convenient.

  We all want to be able to make a nice home cooked meal for our families all the time. But sometimes, we're in a time crunch, or we're tired. It's in the those times, we might call on these products. So we might as well make sure they're safe, right?

  All anyone is looking for is a safe food supply. Why a recipe is deemed harmful in one country, yet allowed in another, is beyond me. That's a blog for another day.

  The foundation is there, the recipes have been altered around the world. Now, all we need is the execution in the US.

RELATED LINKS:
Ingredients Banned in Other Countries, Remain in US Food Supply
Subway Petition Update
Subway Petition

RELATED POSTS:
M&M Analysis: Altered Recipes in Europe Remove GMOs
Do You Know What GMOs Are?
Banned Foods We Eat Every Day

Banned Foods We Eat Every Day

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  Countless countries around the world have taken a much more proactive approach to regulating their food system, in comparison to how things work in the US.

  They've taken a more 'natural' approach, if you will. I say natural, in quotations, because here in the US, natural really doesn't mean much when it comes to food. It sounds like it should mean something: that a product is close to its natural state, unprocessed, no chemicals. But it doesn't.

  A result, of this more proactive approach to food systems, is that these countries around the globe have taken the initiative to ban food items they deem as harmful products. Something we also do in the US, but our 'banning bodies' must not agree with their counterparts.

  In many cases, those same products are not banned in the US. In fact, they're products we continue to consume on a regular, and far-too-frequent basis.

  I've made two graphics that detail the ten items in the US Food Supply that have not been banned from our shelves, even though they have been deemed harmful by much of the rest of the world.

  For me, in the previous ten years, I've spent the majority of my time overseas in Europe. During that time period, I grew accustomed to those stricter, more hands-on food laws. And I grew to appreciate them. A safer food supply was fine by me.

  In the summers, when I would return home to the US, it would take some adjusting, but not much. Summertime is relatively easy. Fresh fruits and veggies, barbecues; you can't go wrong there.

  Now that I'm living in the US full time again, and the summer crops have been picked clean, I'm having to relearn a few things. What food items I need to work to avoid, for example. What I have grown-used to not needing to think about, I am now having to put to the forefront of my mind.

  Hopefully these graphics help me, and you, decipher the foods we should be steering clear of. And hopefully, with stricter regulation, are things we won't have to concern ourselves with much longer.

  What do you think, would you like tighter food regulations? Are you happy with our food system? Who is responsible for putting safe, healthy food on our shelves?

  For more detailed information on the banned items and their effects, see the links below.

RELATED LINKS:
10 Banned Foods Americans Eat Every Day
11 Banned Ingredients We Continue to Eat

RELATED POSTS:
M&M Analysis: Altered Recipes For European Consumers
Banned Ingredients Remain in US

Toxic Sugar?

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  Following up on my previous blog, I wanted to stick with the food theme this week.

  I came across this video a few weeks ago, thanks to my smart Facebook friends, and it was a good one. So good, I wanted to share it on my blog.

  The video deals with sugar; how it's harming our health, why we should pay more attention to it, and explains why it's hidden in foods we never expect to see it in. 

  Well-worth watching!

"In only a few decades, there are now more obese people on the planet than there are undernourished. When it comes to getting fat, we've come to believe it's as simple as 'calories in' versus 'calories out' - if you want to shed pounds, you need to burn more calories than you consume. But not all calories are the same. Some people absorb calories more efficiently and it matters what types of foods your calories are coming from. Sugar is now being proposed by experts as the new dietary villain that's making us fat and sick. Dr. Maryanne Demasi investigates the bitter truth about the dangers of a sweet diet."

Everyone Needs a Treat

Need a treat?

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  Going too long without a treat is impossible. And I doubt I am alone in thinking that way. For me, never indulging in a cookie or two, ice cream, or crackers or chips is not an option.

  I've found an all or nothing mentality doesn't work too well. I need balance and routine. Even in my eating habits.

  As careful, and as conscientious as I am about how I eat, I always find room for an occasional treat or two! I'd go crazy otherwise.

  Giving yourself a break, indulging -- whatever you want to call it -- is a necessity in order to stay with your day-to-day routine. Long term dieting, if that's what you wish to call it, isn't possible.

No Chemicals, Please
  How you indulge, and how often you indulge is key. When it comes time for your treat, be picky!

  Calories and fat are okay. Chemicals are not! I know, in today's world, this is tough. The readily-available stuff -- the candy bars, the potato chips, the microwave popcorn -- is the easiest to get our hands on! But it's also the most damaging health wise.

  Not surprisingly, there are non-chemical options. You just have to look a little harder to find them.

Unreal comparison.

  For those with a sweet tooth (like me), check out Unreal Candy. They 'reinvente' your favorite candy, and make it with 100% REAL ingredients. No artificial junk, no corn syrup, no hydrogenated oil, no preservatives, no GMOs, and 50% less sugar.

  Cleaned up junk food. Worth a try if you ask me.

  If you find yourself reaching for a candy bar, make it an Unreal candy bar. Or there's Newman's Own Organics cookies. Or Eden Organic popcorn.

  The point is: there are options. And they go beyond M&Ms, Ritz Crackers, Doritos, and Orville Redenbacher's Popcorn. They are non-GMO, no chemical foods.

  Our body knows how to process calories, fats, and sugars. It doesn't, on the other hand, know what to do with chemicals. When we take the chemicals out of our snacks, it then becomes about the quantity -- how much we're eating of it (check out the podcast linked below for Jillian Michaels' talk of her 80/20% rule).

  Long story, short: pick a version of  your treat of choice that is not loaded with chemicals and/or trans-fat.

 Many times, this conversation leads to diet talk: the fad diet everyone is trying at the moment, what's working for your friend, and so on. Everyone wants to know, 'what should I be doing; what's the best diet?' 

Fill up with whole foods.

The Best Diet
  There is no 'best diet' per se.

  What I find valuable about each diet-of-the-moment is that they allow me to learn a little bit more about nutrition. If you do some research on your own, and try to learn about the various (and they are wide-ranging) ways of eating, you'll find yourself becoming educated on each and every one of them.

  You learn about food, and how it fuels you. You learn what works for you, and how your body reacts to various foods. We're all vastly different, and therefore we all react to eating habits and diets in different ways. You learn to value the quality of food.

  And most importantly, at least for me, it truly allows you to realize a balanced diet, filled with as many 'whole foods' as you can fit in, is the way to go.

  Check out this blog post from Precision Nutrition for great information about diet specifics.

  It's realizing it's a lifestyle choice, not a diet. Being healthy isn't a destination, it's a way to live.

Fads Come and Go
  Diets, gimmicks, and the popular workout-of-the-year don't last forever.

  Excluding entire food groups (such as fruit), one macronutrient or another (carbohydrates, for example), or strict demands with how to prepare food (raw food diet) are impossible diets to stick with for a prolonged period of time, let alone your entire life.

A little joke I dug up.

  To restrict yourself in such an extreme way is not a sustainable way of life.

  While you might go low-carb or paleo for four or five months, and see great results. Inevitably, we start going back to a more 'normal' way to eat. Those restricted foods are added back in, and that's when we run into trouble.

  The basics -- the well-rounded, whole food, in-moderation advices -- will last through time. If 'healthy' is a goal, habits and lifestyles have to be adjusted to match that goal. Again, it's a lifestyle, not a diet.

  We've all heard it, and it's true: Cleaning up your diet, limited processed foods, really will make you feel better, and be healthier -- even when you find yourself wandering towards the junk food aisle!

  Be conscientious and thoughtful about how you are eating, but don't forget to give yourself a break every once in a while too! It will make you more successful in the long run.

LINKS:

Jillian Michaels Podcast 4/29/2013
Enjoy Foods You Love Without 'Cheating'
Food Babe's Non-GMO Snack Brands
UNREAL Candy
Newman's Own Organics
Precision Nutrition: the Best Diet

6 Super Spices

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  Spices are an easy, and healthy, way to add immense flavor and taste to our food. They don't add calories, yet they pack some serious spice and seasoning. What is often overlooked in regards to spices are the tremendous health benefits that can be reaped by using a select few on a regular basis.

  Did you know that many spices naturally have anti-inflammatory properties and are powerful antioxidants? Check out these six super spices that not only add some flavor to your meal, but benefit your body as well! 

“Let food be thy medicine and medicine be thy food”  -- Hippocrates

A couple sprinkles a day can help keep the doctor away.

Dried Red Pepper:
  Capsaicin (the stuff that makes it spicy!) allows dried red pepper flakes to fight inflammation. Generally speaking, the hotter the pepper, the more capsaicin it contains. Capsaicin can also reduce the formation of blood clots by preventing platelets from clumping together, and help clear congestion.

  Dried red pepper flakes may lower the risk of skin and colon cancers, as well as type 2 diabetes. Some studies show it also helps people lose weight because the spicy flavor suppresses appetite.

  Try it on pasta or pizza. I even spice up my chicken with it every once in a while! However, if heat's not for you, you may want to pass on the dried red pepper flakes. 

Cinnamon:
  As I previously blogged, just 1/4 to 1/2 teaspoon of cinnamon a day can lower blood sugar levels, and helps type 2 diabetics lower LDL (bad) cholesterol and triglycerides.

  Like dried red pepper flakes, cinnamon also has anti-clotting and anti-inflammatory properties (ladies, it can help with cramps). Cinnamon is anti-microbial as well, and can help stop the growth of bacteria and fungus.

  Try cinnamon sprinkled on oatmeal, applesauce, or even in coffee.

Ground Cumin:
  Cumin is a potent anti-inflammatory and antioxidant (rich in vitamin C) that may help stop tumor growth. It can also aid with iron deficiency since each teaspoon provides 4 milligrams of iron.

  Cumin also facilitates the digestive process, as it activates the salivary glands in our mouths.

  Try cumin in tacos, on sauteed vegetables, or use it as a rub on meats. 

Your spice rack could aid your medicine cabinet.

Turmeric:
   Turmeric is a powerful anti-inflammatory, antioxidant, anti-carcinogenic food. It provides manganese, iron, vitamin B6, potassium, and fiber.

  Turmeric contains an active component called curcumin, which allows turmeric to have wide-ranging benefits. Regular use of turmeric reduces risks of prostate, skin, breast, colon, and stomach cancers. Childhood leukemia risks go down, and so do risks of heart disease and Alzheimer's.

  Try turmeric in soups, stews, lentils, or curry dishes.

Ginger:
   Ginger is renowned for effectively treating various gastrointestinal distresses. It can stop nausea and relieve heartburn and bloating. Research has also shown ginger to aid the relief of migraines and morning sickness.

  Try grating fresh ginger onto stir-fries, into salad dressings, or in lemonade or tea.
 
Nutmeg:
   Nutmeg, like cinnamon, has a variety of health benefits. It has anti-inflammatory and antibacterial properties, along with aiding with indigestion relief. If you have achy joints and muscles, or digestion problems, nutmeg might be beneficial.

  It has also long been used to help solve the age-old problem of insomnia. Try nutmeg powder in milk before bed to help get a good night's sleep.

  Nutmeg may also help fights listeria, E. coli, and salmonella according to research.

  Try nutmeg in soups of chicken dishes, or on sweet potatoes.

  As always, there's no need to go overboard, and dump piles of ginger or nutmeg into everything you eat (as too much of anything can cause harmful side effects)! But definitely check out the healthful benefits you could be missing out on. If there's something I've touched on that looks interesting, or might help you out, research it yourself, and give it a shot!

  At the very least, you'll add a little more flavor to your life, and discover new ways of cooking tired recipes. 

Let me know what you think!

RELATED POSTS:

Foods That Heal 

Cinnamon & Its Health Benefits

LINKS:
World's Healthiest Foods 

Altering Metabolism -- Foods and Habits that Influence Metabolism

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  When I want to learn something, I use it as an excuse to write a blog.

'In learning you will teach, and in teaching you will learn.'

  By explaining, by teaching, by writing a blog, it helps me gain a better understanding, a better grasp on the subject.

  Recently, I've made a few changes in my eating habits. Though, there have only been a few changes, I've found they've greatly affected my energy level throughout the day, and my overall 'feeling'. My energy levels are suddenly constant -- there are no peaks and valleys, and I generally feel better.

  So for me, that meant my metabolism has changed. The way my body is burning fuel has changed. It brought up the question: What is metabolism?

  People often say 'I have a slow/fast metabolism' But what does that really mean? To some degree, yes, we have a set metabolism. The levels of hormones our bodies produce are specific to each individual. That's why, comparison between people, in regard to metabolism and diet, is never a helpful strategy.

Metabolism
  Metabolism is our bio-chemistry, our hormonal makeup, our body chemistry. It dictates how our bodies burn fat, how many calories our bodies burn, muscle maintenance, how much fat you store or burn.

  Since our bodies synthesize hormones, we can affect them depending on our habits, and therefore, influence our metabolism. Certain hormones play a huge role in hunger, satiety, fat burning ability, and muscle maintenance.

  Simply stated, hormones help our bodies function properly. And depending on our goals, the foods we eat, and our day-to-day routines, can either positively, or negatively, affect our metabolism.

My plate has looked a lot like this lately.

  Certain foods and lifestyle habits are going to help create more of one hormone or another. So in researching how my body's metabolism was changing, I came across some helpful information. Here are some tips to decrease fat storage hormones, and increase fat burning hormones:

Insulin
  While I might be over-simplifying it, insulin is commonly referred as the fat storing hormone.

  Insulin's main job is to remove sugar (glucose) from the bloodstream, and convert it to something the body can use for energy. When we eat, (anything really -- a piece of bread, candy, a piece of fruit, or even protein), our pancreas produces insulin to convert it to usable energy. The more sugar we eat, the more insulin that is produced.

  One thing we don't want is a constant surge of insulin. An increase in glucose causes the body to store more body fat. More fat is stored, less is burned.

  Keeping our insulin levels as stable as possible is the goal. We can accomplish this by eating higher quality carbohydrates (complex carbs vs. simple carbs, whole grains vs. refined grains).

  Foods that are slow digesting (low GI foods), pass more slowly through the digestive system, gradually enter the blood stream, and keep insulin at a more consistent level. Slower digesting foods, or complex carbohydrates include quinoa, brown rice, whole wheat bread and pasta. High fibrous foods like beans, and vegetables and most fruits are also slow digesting foods.

  Fast digesting foods are those that pass quickly through your digestive system, and into your blood stream. Because they arrive so quickly, they drive up blood glucose levels causing insulin to spike so that your body can utilize the glucose. These foods include 'white' foods -- rice, bread, pasta, potatoes -- soda, most cereals, sports drinks, and candy.

  Limit the fast digesting foods as often as possible, and insulin levels will stay relatively stable throughout the day.

Nothing more relaxing than this -- Sardegna.

Cortisol
  Cortisol is most-commonly referred to as the stress hormone. It's also associated with triggering the 'fight or flight' response. When we experience stress, our adrenal gland releases cortisol. So obviously, the more stress we feel/experience, the more cortisol produced.

  Studies have linked cortisol to the storage of abdominal fat. And elevated, and more prolonged levels of cortisol in the bloodstream is also related to higher blood pressure, impaired cognitive function, decrease in bone density and muscle tissue, among other things.

  Cortisol is also known to leave us craving sugar and carbohydrates (which then lends itself to trigger the production of insulin).

  To naturally decrease cortisol levels: 1) sleep more (and keep a 'normal' sleep habits), 2) do any-and-every-thing possible to decrease stress (vacation, meditation, breaks in the work day, exercise).

  Find effective ways to manage stress. Easier said than done though, isn't it?

Serotonin

  Serotonin plays an important part in the regulation of learning, mood, and sleep. Known as the 'happy' hormone, serotonin has the opposite effect of cortisol. It calms us down, and helps drive down stress hormones. It also acts as a natural appetite suppressant.

  To encourage more serotonin production, eat folate (Vitamin B9)-rich foods. This includes:
lentil beans, garbanzo beans, dark leafy greens (kale, spinach), and asparagus.

  By changing my eating habits, my goal was not necessarily altering my metabolism. That was just an effect of altering my my diet. After reading these 'tips', you can probably guess my dietary changes came in the form of: more slow burning foods: less processed sugars, more legumes (beans), and a lot more vegetables.

  I am constantly amazed at the human body. And the way its functions and effects are interacted never cease to blow me away.

LINKS:

Jillian Michaels Podcast 4/15/2013

Complete Guide to Insulin

Foods High in Folate

Food Supply Summary: the Farm Bill, Monsanto, and GMOs

Jon Stewart explained the ludicrous Monsanto Protection Act.

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  We're going to run the US Food Supply gamut today. But it's long overdue!

  Every week it seems, for the past few months, there has been a GMO-related development hit the news wire. With each and every story, I fully intended to give it attention, and write a blog focused around it. But it's in-depth, involved stuff that takes time to get a hold of. So weeks passed, and the the stories mounted.

  Just now, in the past few weeks, there have been significant developments, in the battle for GMO labeling, the expired Farm Bill, and Americans' (and the world's) growing disgust for the Big Ag super-power Monsanto.

  I'm going to touch on a lot of areas; hopefully spread the word, clarify any confusion (yours and mine), and encourage conversation.

• First up, the passage of the 'Monsanto Protection Act'.

  Officially named the 'Farmer Assurance Provision,' this law was quickly nicknamed the Monsanto Protection Act by opponents when the details of the law were analysed (apparently it's all about language in Washington).

March Against Monsanto in Melbourne.

  Under the guise of farmer protection and public safety, this provision was conveniently snuck into the must-pass budget bill in March. The Monsanto Protection Act gives biotech companies, GM seed distributors (such as Monsanto), and their new, untested products, free passes.

  Prior to the law's passage, because of potential lawsuits (and I would hope public safety), biotech companies had to get permission from the US Department of Agriculture to plant new genetically engineered crops.

  Now, with the Monsanto Protection Act in play, the USDA is required to allow the planting of new genetically engineered crops while the agency conducts further review.

  Unfortunately, once the seeds are planted, it's a little difficult to undo any harm that my be discovered after the fact. And once a law has been set, a precedent has been set as well.

  Once the public was made aware of what had really transpired, there was quite an outcry. Imagine, it's like saying, 'go ahead and put those potentially dangerous food additives on the market while we keep studying them to see if they make people sick'. (We kind of already do that, but that's another story.)

  Rightfully so, the people were mad.

  Now, there is an attempt to repeal the Monsanto Protection Act. Oregon Senator Jeff Merkley has introduced an amendment to the Farm Bill (which will be discussed further down the page) that would completely repeal the biotech industry's free pass. Sen. Merkley will be introducing the amendment to Congress in the coming week.

  Sign the petition to communicate your disapproval of the loophole here.

• Second up, GMO Labeling Wins and Failures.

  Monsanto and GMOs are becoming part of the everyday vernacular. That is a good thing. We are making progress!

  The problem with GMOs in the US, is that they're unidentifiable. Because of uncertainties about safety, GMOs are required to be labeled, or banned, in 64 countries throughout the world. Over the course of the last several months, a lot has happened regarding the US GMO labeling battle.

  Of course, it was narrowly defeated in the November election in California (Prop 37). But GMO Labeling is becoming an ever-present debate. At the state level, over 65 bills have been introduced in 2013 regarding GMOs, and the majority of them about labeling. 20 states are working to get GMO labeling initiatives on their ballots.

  Last week, the Connecticut Senate approved a GMO labeling bill, and is awaiting vote by the Connecticut House.

  Senator Barbara Boxer and Representative Peter DeFazio have introduced a mandatory labeling law to be voted on as a part of the Farm Bill. The law would require food manufacturers to clearly label any product containing genetically engineered ingredients, or else the product would be classified as “misbranded” by the FDA.

March Against Monsanto in Las Vegas.

  Public opinion is growing. Over the weekend, more than 2 million people in 436 cities in 52 countries rallied in protests against the seed giant Monsanto and genetically modified food, in the 'March Against Monsanto'.

  Because of growing public opinion and demand, many Food Companies are Seeking non-GM Ingredients. Customers are asking for them, and they are trying to comply. But in the US, roughly 90% of corn, soybean, canola and sugar beet crops are grown from genetically engineered seeds. So you can imagine it is quite a challenge for companies seeking non-GM ingredients.

• Thirdly, The New Farm Bill is finally nearing a conclusion.

  Every five years, Congress passes a bundle of legislation, commonly called the 'Farm Bill' that sets national agriculture, nutrition, conservation, and forestry policy. The Farm Bill has been expired since September 2012. Finally, a new version is currently being discussed in the House and Senate.

  Here are six ways the Farm Bill affects us. It dictates:

     - Which foods are grown and raised in the U.S.

     - Which American farmers and ranchers produce our food

     - In what quantities our foods are produced

     - What kinds of food ends up on grocery store and food bank shelves

     - Food prices

     - Who can have access to the food.

  It's expensive, and it's a big deal.

  Right now, the House and the Senate are deciding the Farm Bill's future. Our food policies for the next 10 years are being decided.

  As it stands today, there are several significant developments that could stem from the 2013 Farm Bill (including the GMO labeling vote discussed earlier): 1) huge cuts in food stamps for the poor, and 2) will end potentially expensive expansion of federally subsidized crop insurance.

  Also worked into the Farm Bill is a preemptive attempt to take away individual state's rights: 'Monsanto Protection Act 2.0'. Inserted into the Farm Bill 2013, the 'King Amendment' -- introduced by Iowa Representative Steve King -- would revoke the ability of individual states to pass GMO labeling laws.

  If passed, this could be the MOST IMPORTANT aspect of the Farm Bill.

  The Monsantos of the world see the writing on the wall. With non-GMO campaigns gaining more and more popularity, and labeling laws becoming a familiar sights on election ballots throughout the country, it's just a matter of time before states begin passing their own GMO labeling laws.

  Go here to voice your disapproval of the Monsanto Protection Act 2.0.

• Finally, the 'Oregon Monsanto Protection Act'.

  This one hits close to home. Another preemptive attempt by the biotech companies to strip Oregon counties of the right to ban genetically modified seed and seed products from being passed. The bill passed the Oregon Senate with a 17-12 vote, and been referred to the House Rules Committee. Further action: TBA.

  These things make me confused, and frustrated to write about. But this is the system we have allowed to develop. It makes you wonder, why are these insanely rich biotech companies getting so many helping hands from our government?

  If we want to make any changes, we have to be diligent and attentive to the policies our elected politicians (they work for us!) put in place. Although I'm growing tired of the constant petitions, I am thankful we have them. It allows us to voice our opinion to our senators and representatives. Sign them if you agree (Monsanto Protection Act 2.0 and Repeal the Monsanto Protection Act).

  I know, it's a lot of information to digest. But stay informed and involved. We're making progress!

RELATED POSTS:

GMO Labeling

GMOs
US Food Supply 

LINKS:

Monsanto Protection Act
The 2013 Farm Bill: What to Know, What to Do 

2013 Farm Bill

Monsanto Protection Act 2.0

Cinnamon and A Few Health Benefits

Cinnamon can help regulate blood sugar.

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  Anyone a fan of cinnamon? I like it, but can't say I use it all that much. Obviously, it might come to mind while baking (and cinnamon toast), but outside of that, it usually stays in the spice rack.

  Surprisingly enough, cinnamon (cassia cinnamon, specifically) has been found to have some powerful health benefits. Thanks to a tip from a recent followee on Twitter, @toddforcier, who suggested cinnamon helps stabilize blood sugar, I thought it'd be a worthwhile idea to investigate.

  It was also suggested to toss some cinnamon into your coffee. I was a bit skeptical, but tried it out one morning. And to my surprise, it was pretty good! Until recently, I'd been a milk and sugar girl. At some point, I outgrew the milk, and then finally the sugar. So putting a little cinnamon into my morning cup of Joe has been a nice change up on occasion.

  And if it has some added benefits? All the better!

(For all of Todd's health suggestions, search the hashtag MarchByExample (#MarchByExample) on Twitter. He had some great things to offer the entire month of March!)

  Here are some benefits of adding cinnamon to your diet:

• One of cinnamon's most impressive health benefits is its ability to improve blood glucose control.

Cinnamon in coffee -- surprisingly good!

  Regulating blood sugar is not just for diabetics. It's important for all of us, to keep from spiking and dropping throughout the day. Blood sugar irregularity can result in low energy, irritability, dizziness, drowsiness, and loss of consciousness, in extreme cases. If you struggle with these things controlling and regulating blood sugar levels might give you the ability to better meet the energy demand of your day to day life.

  For example, half a teaspoon of cinnamon a day has previously been shown to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels.

• Supporting digestive function (Cinnamon slows the emptying of your stomach to reduce sharp rises in blood sugar following meals, and improves the effectiveness, or sensitivity, of insulin).
• Relieving congestion.
• Relieving pain and stiffness of muscles and joints.
• Reducing inflammation and symptoms of arthritis (Honey and Cinnamon combined have been found to relieve arthritis pain).
• Helping to prevent urinary tract infections, tooth decay and gum disease (Cinnamon has anti-fungal properties).
• Relieving menstrual discomfort.
• Stimulating circulation with blood-thinning compounds (Cinnamon has an anti-clotting effect on the blood).

  Give cinnamon a try, and let me know what you think! Like any 'supplement', it's not a cure all (it will not substitute for proper diet and lifestyle choices). But if just a small amount each day can give us any benefit at all, why not give it a shot? It's worth noting that cinnamon can be toxic in very large doses, so no need to overdo it.

  Toss some in your coffee, instead of cream and sugar. Sprinkle some on top of plain yogurt. I bet you'll be surprised!

LINKS:

Cinnamon's Health Benefits

11 Healthy Benefits of Cinnamon

RELATED POSTS:

Foods That Heal 

Spot Reducing: A Fitness Fib

Dynamic/metabolic training will help you shed body fat.

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  Tone your arms in 10 minutes! Shrink your belly in 14 days! Pshhhhhhhhhh

  We've all heard it, and we've all tried it. But now is prime time to stop wasting our energy, and realize one thing: We can't spot reduce fat.

  Spot reducing, no matter how hard we try, is impossible.

  Don't think of this as me being negative, or a killjoy, because it's true. 

What is Spot Reducing?
  Spot reducing fat is saying, 'I want to lose weight in my stomach.' Or, 'I don't want to lose fat in my upper body, but I want to slim my legs.' Then we head to the gym and proceed to isolate our 'problem area', and do 1000 sit ups, 200 squats, or 800 bicep curls. We do this over and over, never see the results we are looking for, and get frustrated and discouraged.

Isolation training at its finest: the ab roller.

  Training by isolating only trains, or conditions, the single muscle we are working. It tones that muscle -- whether it'd be our abs, our triceps, or our legs. And that gets us nowhere in regard to burning the layer of fat we're trying to get rid of.

  Furthermore, fat does not convert to muscle. Ever. You have to burn through the fat, while toning the muscle. If there's five inches of fat covering your abs, your stomach won't look any more toned than it did prior to doing 1000 sit ups a day! 
  
Then, How Do We Tone?

Dips alone won't give you toned arms.

  Say, for example, we want to drop a little extra body fat on the backs of our arms, and tone up our triceps. I bet every single one of us just flashed to someone doing tricep extensions or dips.

  We can do all the tricep extensions, dips, push ups, you name it, our upper arms can handle, but it won't get us any closer to our goal.

  First and foremost, we must reduce our overall body fat.

  Slimming our physique is not easy. But the idea is relatively simple. In order to reduce body fat, we must be willing to work our entire body.

  Our workouts should be dynamic and metabolic. Metabolic workouts burn the most calories, and burned calories equal burning fat.

High Intensity Interval Training is the answer.

  Workouts that are 'metabolic' are workouts where we're simultaneously training multiple muscle groups. High Intensity Interval Training (HIIT), plyometrics (jump training), and circuit training are metabolic workouts.

  These training techniques are most effective because you burn the most calories during your workout, and continue to burn calories after your workout is over -- know as after-burn, or EPOC (excess post-exercise oxygen consumption).

  Cardio workouts (running, walking, biking, swimming) are other effective training methods that burn fat, but don't provide the after-burn that HIIT does.

  On the contrary, isolating one muscle group burns the fewest amount of calories -- another reason doing hundreds and hundreds of sit ups is the least effective way to trim your stomach.

Diet
  Secondly, we need to clean up our eating habits (not necessarily going on a 'diet'). Changing our eating habits means changing our lifestyle. It's a permanent change, not a change that last a week, a month, or a even a year.

  It's focusing on the quantity and quality of the foods we are eating. Most obviously, dump processed foods, as they wreak havoc on our metabolism.

The Science Behind It
  Finally, our bodies will lose/store fat where it is hormonally predisposed to. Generally speaking, women (or estrogen dominant people) store fat in their lower bodies, while men (or testosterone dominant people) store fat in their bellies.

  Yet another reason we can't spot reduce fat. It's based on our biochemistry and hormones.

Ignore the Gimmicks
  Those 'lose back fat' or 'torch belly fat' teasers we see in so many ads are dishonest! Forget the gimmicks and the quick fixes. More often than not, they're ineffective and a waste of energy and money.

  While it may be obvious, or something you've heard dozens of times, it bears repeating: adopt a sound fitness and nutritional plan! It will take time and dedication, but it'll be more fulfilling, and more permanent.

  You want more ideas? Just let me know!

 RELATED POSTS:

High Intensity Interval Training (HIIT) 

Tackling 2 Workout Myths

LINKS: 
Jillian Michaels Podcast 4/29/2011
Debunking the Myth of Spot Reduction