Raw Vegan Blueberry & Lemon Cheesecake

This recipe serves a lot of people! It makes a 20 cm round or square cake, enough for at least 8 slices. 
Appliances you will need:

• blender (I use a vitamix which is a high speed blender)
• food processor
• 20 cm spring form baking tin

Ingredients (I use good local organic produce - if you can, you should too!):

Base

• 1 cup macadamia nuts
• 1/2 cup walnuts (or mixture of pecan)
• 1/2 cup dates (Date spread)
• 1/4 cup shredded coconut
• pinch of himalayan pink salt

Lemon Cheesecake layer

• 2 cups cashews (soaked for 2-4 hours and then drained)
• 3/4 cup lemon juice
• 2 tbs lemon zest (make sure you are using unwaxed, organic lemons)
• 3/4 - 1 cup brown rice syrup (or alternative sweetener like stevia)
• 3/4 cup coconut oil
• 1 tbs vanilla

Blueberry layer

• 1 cup cashews (soaked for 2-4 hours and then drained)
• 1 cup blueberries ( I added another cup)
• 1/4 cup coconut oil
• 1/3 cup brown rice syrup (or alternative sweetener like stevia) + Coconut sugar to taste
• fresh blueberries to serve

After preparing all of the above:

Place all ingredients for the crust except for the dates in a food processor until the texture of crumbs. Add dates and pulse until well combined. Press into the base of the spring form tin and pop into the freezer while you prepare the other components of the cheesecake.

In a blender, blend all the ingredients for the lemon cheesecake layer, along with a whole lot of good vibes, on high speed until silky smooth. Pour onto the base layer and return to the freezer.

Wash out the blender and blend all ingredients for the blueberry layer on high speed until smooth. Pour on top of the lemon cheesecake layer. You can leave it as is, or pretty it up by using a bamboo skewer to marble the two layers. Return to the freezer for 4 hours or overnight.
To serve, sit at room temp for 10-15 minutes. Carefully remove the sides of the spring form tin and transfer the cheesecake onto a serving platter (you may need to use a sharp hot knife to ease the cheesecake from the tin). Scatter some fresh blueberries on top and enjoy!

ten simple strategies you can use this week to make better choices and be healthier and fitter.

Article by Charles Poliquin.

“No one but you determines your success in life. Making the right choices paves the way.” –Lou Holtz

Here are ten simple strategies you can use this week to make better choices and be healthier and fitter. These are research supported tips you can do immediately to increase your energy, lose fat, build muscle, develop stamina, run faster, and get rid of chronic pain.

1)    Make Yourself More Alkaline: Put Lime in Your Water
The more alkaline you are, the more anti-catabolic you are and the less cortisol you’ll produce.  Having a healthy pH that is more alkaline is critical because without the correct pH blood level, the body’s enzymes can’t function, negatively impacting protein synthesis. In fact, studies show that low pH levels lead to diminished protein building, a major concern for anyone striving for high energy and a lean physique. The simplest way to shift your pH up towards alkaline is to always drink water with lime in it. Lemon is okay if lime is not available.  

Eating lots of green vegetables will also help you be more alkaline. Training-wise, research shows that recovery and cool-down will help you manage pH as well. A study in the European Journal of Applied Physiology found that a long 9-minute recovery at low intensity (27 percent of max intensity) maximized lactate removal and alkaline pH levels following sprint intervals. A short-recovery for 4.5 minutes at an intensity of 38 percent of max was not nearly as effective. The key is probably the longer recovery time rather than the relatively insignificant difference in active rest intensity. This highlights the value of cool down even when strength training to clear lactic acid and take advantage of the anabolic work you completed.  

2)    Include High Set/High Volume Cycles in Your Training
Just as everyone (ladies too) will benefit from lifting heavier weights, performing lots of sets for a high volume is essential for strength building and body composition. Don’t believe the myth that you only need to perform one or two sets to get gains—you’ll get much greater relative gains with four-plus sets. 

A new study in the European Journal of Applied Physiologyshowed that training 8-sets to failure at a heavy weight (80 percent 1RM) was much more effective at eliciting rapid and large strength gains than 1 or 4 sets. By the end of the study the 1-set group improved 1RM squat performance by 17 kgs compared to the 4-set group that improved by 22 kgs, and the 8-set group that improved by a whopping 37 kgs. High set, high volume training will also support fat loss and body composition improvements because it will elevate growth hormone and support an anabolic environment. N.B Beginners to weight training need to start with 2-3 sets and build up to avoid injury and overload for 4 wks before starting this process. 

3)    Increase Carnitine Intake: Lose Fat, Have More Energy, Train Harder
Carnitine is awesome because it is one of those nutrients that will make numerous improvements in your life and health. Carnitine is found in high-protein foods including beef, lamb, fish, poultry, and milk—all foods that can support a lean and strong body composition. Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. 

Only recently have exercise scientists proven that muscle carnitine levels can be elevated through nutrition and that doing so will increase high-intensity performance, while lowering the athletes’ perception of difficulty of the exercise. This study published in the Journal of Physiology clarified the fact that in order for carnitine to “load” into the muscle and have an effect on performance and fat burning it must be accompanied by other nutrients that raise insulin—either carbs or omega-3s. Be aware that increasing your carnitine intake will not only lead to fat loss and better performance, it will support brain function, prevent oxidative stress, and fight chronic inflammation, diabetes, and heart disease. 

4)    Avoid BPA: Use Glass or BPA-Free Plastic
Minimize your exposure to BPA and other toxic chemicals by being strategic about your plastic use. BPA is a chemical used to make plastic and other products, and there is an abundance of evidence that it is toxic for humans and animals. BPA is an estrogenic, meaning it mimics estrogen in the body and binds to estrogen hormone receptors. When it is ingested, BPA can influence endocrine response—essentially, it alters hormone levels in both women, men, and kids. 

The easiest way to avoid it is to buy a BPA-free plastic or glass water bottle. Ditch your plastic tupperware for glass containers. Yes, they are heavier and breakable, but with a little care, you’ll be healthier and less toxic. At the very least, never microwave a plastic food container because it is at high temperatures that BPA most effectively leaches from plastic. Also, don’t take receipts because almost half of paper receipts contain BPA—there’s evidence that cashiers have very high BPA levels.

5)    Set Goals: This Gives You Control
Set goals that are well-defined and can be measured. Goal setting allows you to clarify what changes need to be made in your behavior to improve your life. If you make a concrete goal of losing five pounds of body fat in two months, you can identify how you intend to reach your goal and visualize all possible obstacles that may keep you from reaching it. Those obstacles can be addressed in advance, and you can adjust your plan accordingly. The key is to set indicators for the areas of your life that are important, whether it’s training, business, or financial. If your indicators are stalled, what you are doing is not working!

By setting that concrete goal with indicators, you take control of process. It’s not just “I want to lose weight by summer, or I want to eat healthier, or lift more weight.”  For example, if you want to be able to deadlift double your body weight, set that as a goal. Look at your training program—is it a strength building program or have you been lifting for body composition? Plan your training with incremental goals to be reached by certain dates, and adjust if you don’t make the short-term increases. Go into the weight room with the mindset that you must make an improvement somewhere. Don’t let a day go by without getting better at something—you can almost always add a quarter of a kilo or perform an extra set. And if for some reason you can’t, take the experience as a motivation to make gains tomorrow. 

6)    Start A Grateful Log and Fill it in Daily 
A grateful log is a notebook or a calendar in which you write down one thing that you were grateful for during your day. I suggest doing it before bed every single day. Once you get in the habit of writing down one thing daily, you can work up to ten things or a full page. I use this as a strategy to calm the mind and shift my attitude positively before going to sleep. It prevents the mind from racing during the night and enriches your quality of sleep. 

If you practice goal setting, a part of thinking about what your grateful for can be identifying how you might like to improve tomorrow. This is about what is important to you. It can be as simple as making training gains, or being kind to someone you encounter. 

7)    Eliminate Gluten and Fried Starches
Eliminate gluten and fried starches such as French fries for better body composition and health. Even if you’re not allergic to gluten, you’ll be so much better off if you eliminate it because most foods with gluten are high-carb, high-glycemic, and even though they cause an insulin spike, they aren’t well digested. Depending on your level of tolerance for gluten, it can cause a wide variety of other health problems including weakness, anemia, malnutrition, osteoarthritis, bone disorders, stomach cancer, and abdominal bloating to name a few—all problems that will trip you up if you want to be at your best.

Starches such as potatoes should also be avoided because they contain a substance called acrylamide, which when fried or heated at a temperature above 120 degrees F, is released in high quantities. Acrylamide is a neurotoxin that modifies endocrine release and the binding of hormone receptors. If you eat French fries, potato chips and baked products (that also contain gluten), you’ll ingest high quantities of acrylamide, which can have a poisonous effect on the body. Acrylamide is particularly bad for the brain and it has been shown to cause muscle deterioration as well. 

By removing starches and gluten foods from your diet, you’ll not be less toxic, but you’ll have better digestion, be at less risk of disease, and have a better body composition. To begin removing gluten, stop eating bread, sweets (pastries, cookies), and anything that has wheat in it. Opt for foods that say they are gluten- and wheat-free—more and more restaurants and food producers are offering gluten-free options.
 
8)    Get Green Tea: More Benefits Than You Can Imagine
Green tea is well known for being a fat burner—which it does do but you’re not going to drop pounds by drinking green tea—and it’s an even better detoxifier and protects against the ills of inflammation. Green tea contains high-powered antioxidants called catechins that do a great job at neutralizing free radicals in the body. Catechins are particularly effective at protecting the liver from damage due to alcohol. A study in the journal Bioscience Biotechnology and Biochemistry found that green tea extract almost eradicated oxidative stress and damage to the liver from alcohol intake in rats. 

If you’re planning on drinking this holiday season, take a green tea supplement to get a high content of antioxidants. For general health, drinking green tea can be beneficial as well although catechin content in brewed tea does not compare to the highly concentrated amount available in supplements. Other health benefits include protection against oxidative stress from UVB rays and less chronic inflammation from a high-cholesterol diet. Green tea can also prevent bone loss, and improve insulin health. Plus toothpaste, mouthwash, and gum containing green tea can protect the gums. 

9)    Abolish Fatigue with Tea: Thyme and Rosemary Tea Is My Secret
An excellent way to fight fatigue and boost the brain is to brew organic tea out the herbs thyme and rosemary. This tea blend is useful when you need to energize the brain late in the day because it will help you concentrate and focus, but it will also allow you to go to sleep. The essential oils in thyme and rosemary will wake you up, but they don’t contain caffeine or stimulants, allowing you to wind down quickly and get restful sleep. 

These herbs also kill bad gut bacteria including candida, which will contribute to better brain function because over two-thirds of the neurotransmitters are made in the gut. By fixing your gut health, you’ll boost your brain function, which will make you more motivated so that you can train harder and have a better physique!

10)     Do Sprints or Energy System Training
Perform sprint intervals or energy system training to boost fat burning and improve conditioning. Aerobic training is not effective for weight loss according to numerous research studies, but high-intensity training that stresses the short-term energy system is. Additionally, it trains more fast-twitch fibers making you more powerful and is superior for improving conditioning.

The simplest way to do energy system training is to do sprint intervals outside on a track. Sprint hill running is another option, and if your only choice is to use cardio equipment, you can perform sprints on a rowing machine, treadmill, or bike. The rowing machine is the best option because it is not electrically powered and won’t expose you to “dirty electricity” or an electromagnetic field that has been shown to lower insulin sensitivity. 

A second option is to perform a circuit of two exercises that work opposite muscle groups (deadlift and lunges, or chest press and bent over rows, for example). Perform each one for thirty seconds, switching back and forth between with no rest for a set amount of time. You can start with ten minutes and work up from there. A third option is to perform a circuit with some sort of high-intensity exercise such as the following: 10 burpees, 10 squats, and 10 chin-ups. Start with three rounds with no rest and go from there. 

From Charles Poliquin. 

BPA found in Canned food

Independent research undertaken by the Breast Cancer Fund has uncovered harmful levels of Bisphenol A – or BPA – in a range of popular canned goods. Conducting the study using tinned foods commonly consumed throughout the festive season, including cranberry sauce, corn, green beans and evaporated milk, scientists found significant doses of the potentially dangerous chemical, which has been linked to an increased risk of breast cancer.

A common component of polycarbonate plastic used to make food containers, microwave ovenware, kitchen utensils and some baby bottles, BPA is also used in the epoxy-resin linings of tin cans to form a barrier between the metal and the food and prevent bacterial contamination.



However, the toxic chemical can leach from the resin and make its way into food. Conditions connected to regular consumption are varied and range from breast and prostate cancer, infertility and early puberty in girls to type-2 diabetes, obesity and attention deficit hyperactivity disorder.

Recommending that the chemical be removed from all food packaging and ensuring that any replacement is proved to be safe, experts suggest that until that happens shoppers should opt for fresh or frozen foods and buy products in glass or Tetra Pak packaging wherever possible in order to avoid exposure and possible related health problems.Read more: http://www.smh.com.au/lifestyle/diet-and-fitness/the-cancer-danger-in-canned-food-20111208-1oksm.html#ixzz1g6f6Ysvb

What is the nutrition benefits in Buckwheat,almonds, chia etc

Benefits of



Omega 3 (Abundant in Flax seed and also in sunflower seeds, pumpkin seeds, walnuts,)

•Protect against heart disease, stroke, and hypertension, inflammatory and autoimmune disorders.


•Lowers triglycerides and cholesterol by reducing the LDL (bad fats!).


•They are found in the membrane of every cell in the body and help to ensure that the cell membrane is ideally equipped to do its job, therefore ensuring optimum health.


•They are also used in the regulation of all biological functions, including those of the cardiovascular, reproductive, immune and nervous systems


Lignans (also in Flax, chia & buckwheat)

•Energy, sleep patterns, immune support, hormone health, constipation, digestion, anti-fungal, anti-viral, anti-parasitical, skin conditions, hair, anti-carcinogenic.


•With the help of intestinal flora are converted into two hormone like substance which, studies have shown, can help protect women against breast cancer.


•Excellent source of both soluble and insoluble fibre and promote digestive health by preventing constipation


Buckwheat

•Rich supply of flavonoids, magnesium and fibre.


•Lowers the risk of cholesterol and high blood pressure.


•Improves blood sugar control which lowers the risk of diabetes.


Raw Cacao Powder

•Contains 360% more antioxidants that regular cocoa, 14 x more than red wine, 21 x more than green tea & 7 x more than dark chocolate! Mmm…


•Possibly the best food source of muscle relaxing, stress relieving magnesium.


•Also contains phytochemicals, beta-carotene, aminos, protein, omega 3, calcium, zinc, iron, copper, sulphur and potassium.


Coconut oil



•Helps you lose weight, lowers cholesterol


•Reduces your risk of heart disease and other diseases


•Helps those with diabetes, thyroid, chronic fatigue


•Improves Crohn’s, IBS, and other digestive disorders


•Boosts your daily energy


•Rejuvenates your skin, prevents wrinkles


Almonds

•Loaded with protein, fibre, calcium, magnesium, potassium, vitamin E and other antioxidants and phytochemicals.


•Shown to promote good health, especially when they are part of a healthful diet consisting of fruits, vegetables, and low fat whole grain products.


•According to one study, almonds are a well balanced food.


•They contain the right kind of fats-monounsaturated and some polyunsaturated, so they help lower low-density lipoprotein (LDL), the bad cholesterol, while not touching the high-density (HDL), or good cholesterol levels.


•The folic acid in almonds is believed to help lower levels of homocystine, the amino acid that is thought to contribute to the build-up of fatty plaque in the arteries.


•And studies have shown links between nut (especially almond) consumption and lower risk of cancer, diabetes, Alzheimer’s disease, and other chronic illnesses.


•They are the most nutritious of all the nuts.


Agave Syrup



•Agave Syrup is a natural caloric sweetener with the lowest glycemic index (only 27! Honey is 83) and is obtained from the Agave plant.


•It can be most useful for people who are diabetic, have insulin resistance (Type II, non-insulin dependant) or are simply watching their carbohydrate intake.


•It is a highly mineralised sweetener


•Our Agave is not heated above 40degrees celcius.


Cinnamon



•Relieves diarrhoea and nausea.


•It counteracts congestion, aids peripheral circulation and is blood thinning.


•Warms the body


•Enhances digestion especially for those with stomach cramps, IBS and other stomach disorders.


•Helps to metabolism of fats.


•Also fights fungal infection.


•Useful for diabetes.


•Has been used to treat menstrual and feminine discomfort by reducing cramping and pain.


•Recent studies have shown it to contain anti inflammatory properties therefore helping reduce the pain and inflammation associated with arthritis


•Helps to prevent tooth decay


•Kills harmful bacteria


•It had preservative qualities due to the phenols which inhibit the bacteria responsible for spoilage, a valuable natural preservative used in many Kitz Living Foods products.



Chia Seeds


The Chia Seed is an amazing food. For centuries many have used the seeds for a host of different reasons. Native Americans would take a pouch of seeds and a gourd of water on their trips. The seeds were their food source and taken with the water they would hydrate their bodies for endurance. When you hydrate the seeds in water the seeds shell opens up and absorbs up to nine times its volume in water. This then forms a gel, which is called Chia Seed Gel. The gel helps keep your body hydrated. The gel is also 90% soluble fiber, which is beneficial for your digestive track. People use the seeds when they are involved in sports or physical activities for endurance.

 *The seeds have twice the protein of any other seed or grain


*Five times the calcium of milk


*Boron which is trace mineral that helps transfer calcium into your bones


*omega 3 and omega 6 which are essential oils for the body


*They also have a very long list of valuable nutrients in them naturally


*The soluble fiber in the gel forms a wall between carbohydrates and the body, releasing them slowly into the body. This has been found to be very helpful for people who have trouble controlling their sugar levels like Diabetics


*Dieters love the seeds because it can be added to any food or drink in a ratio of 75% to the volume of food or drink and will not change the taste. Because the carbohydrates are released slowly you will get the feeling of being full


*Many use the seeds as a way to control their appetites. The gel has no taste.


*Any age bracket could benefit from adding the seeds to their diet. Whether it is for physical activity, added nutrition, controlling weight or sugar levels, the seeds have been known to help all of these


*The most unique part is that it is only a seed, nothing artificial and the cost is minimal.






Quinoa



Quinoa, pronounced KEEN-wah, is a superfood that is set to conquer the world! It is harvested from the Chenopodium or Goosefoot plant, which got its name from the shape of its leaves. Most people mistakenly think that quinoa is part of the grains family. But actually, it is a member of the grass family. It is considered a ‘pseudo-cereal’ and is closely related to beets and spinach. Aside from the seeds of this plant, the leaves are also edible, although not as widely available or consumed as the quinoa seeds.



This amazing food is being hailed for its nutritional value. A look at the quinoa nutrition facts will reveal why this whole food is widely celebrated. Here are some of its nutritional benefits:


•It is an excellent source of magnesium. 1 serving of quinoa can meet 48% of the daily value that we need.


•It is rich in magnesium, iron, tryptophan, copper and phosphorous, which makes it


•It is rich in protein, calcium and iron, which makes it a meat substitute for vegans.


•It contains all nine essential amino acids including lysine, which is necessary for cellular renewal.


•It is an excellent source of fiber and starch.


•It is low in calories despite being packed with so much minerals and nutrients, which makes it ideal for dieters


•It is gluten free, which makes it a great alternative to grains for people with gluten sensitivity.


Because of these quinoa nutrition facts, it is not surprising that it is being recommended for people who want to lose weight, for people who suffer from migraine, heart disease and atherosclerosis, for people with gluten sensitivity, for vegans, and basically for everyone who wants to eat healthy. It is also a good food to introduce to kids, and a fantastic ingredient you can use to make wonderful new and nutritious dishes.


Thanks to Kitz Living Foods-for this nutrition information.
Have ordered there great products- soo yummy

 

Raw Basics
Starting a Live, Raw Food Diet

A Raw food diet is based on eating whole, live, uncooked and un-processed foods as a large percentage of your diet. When 75-100% of your total food consumption is raw food, you are a raw foodist. At that rate it is believed that your body's elimination system can eliminate all or most of the toxins in the cooked portion of your diet. When you eat more cooked food, the body can't eliminate all the toxins and they back up causing dis-ease. Heating food above 118 degrees F. is believed to destroy enzymes in food that can assist in digestion. Cooking is also known to diminishes the nutritional value of food, and the heat actually causing chemical changes in the food creating many of the carcinogens, mutagens, free-radicals and other toxins that are associated with many of today's diseases, from diabetes and arthritis to heart disease and cancer.

In addition to all that, there is a lot of emphasis among raw foodists on the pH of food. It is believed that a mostly raw food diet is "alkaline forming," while cooked and processed foods are "acid forming." All medical resources agree that the pH balance of our blood is one of the most important biochemical balances in human body chemistry. pH stands for "potential hydrogen," and refers to the number of hydrogen ions in a substance like your blood. Higher numbers mean a substance is more alkaline (absorbs more hydrogen ions). Lower number means a substance is more acidic (less potential for absorbing hydrogen). Human blood is usually around 7.0 to 7.2 - just above neutral or slightly alkaline. Raw foodists believe that the pH level of our bodies is directly influenced by what we eat and drink. So foods that tend to help maintain a more alkaline body chemistry are called "alkaline forming," and visa versa. If you reember your basic chemistry, you know the chemical processes for an acid are very different than those for a "base" (another word for alkaline). Most chemical processes in a healthy body are alkaline based, so healthy people seem to be more "alkaline." On the other hand, a more "acidic" lifestyle based on cooked and processed foods is believed to cause dis-ease. You can also alkalinize your body by making sure all the water you drink is not only clean, but high in pH and negative ORP. I use a water ionizer for this myself, but there are a couple of good brands of bottled water with pH above 8 (such as Fiji water). These days with so much talk about pH some companies are starting to list the pH of their water right on the bottle!

Raw foodists are usually vegan, meaning they do not eat animal-based products like dairy or meat. Only raw plant foods are generally eaten, including vegetables and fruits, plus soaked and sprouted grains, nuts and seeds. A small group raw foodists, part of the Natural Hygiene Movement, include raw, organic animal products, such as free range organic chicken, sashimi (raw fish), meat (carpaccio), organic eggs, organic yogurt or raw organic goats milk cheese. My personal preference is a raw vegan lifestyle.

Raw foodists in general all agree that consumption of uncooked foods encourages weight loss and prevents and/or heals many forms of chronic dis-ease. In my own case I lost a ton of weight and pretty much handled a serious case of chronic fatigue syndrome. Many medical studies have shown other positive health outcomes with such diets, though when not done properly it can also lead to some problems. When I was teaching at a major raw food health institute for several years, I personally saw thousands of people with various illnesses have "spontaneous remissions." Of course, results vary with the individual and many other conditions.

How to Get Started on a Raw Food Diet
A common myth is that eating raw takes a lot of time to prepare. Nothing could be further from the truth! I am one of busiest people I know (mostly answering emails from my readers)! But when you do it correctly, a raw food diet is actually one of the easiest, most convenient ways you can eat. Sign up for my newsletter and get a FREE recipe book filled with fast, easy raw food recipes!

Getting started and keeping it simple is easy once you learn some of the basics - and learn to keep it simple! My rule of thumb for eating 75% raw is this easy:

There are 4 meals in an average day for most people (lunch, breakfast, dinner and your combined snacks). So to be 75% raw you need to have any 3 of those be mostly raw, and add a good salad to whatever you are having for dinner (remember, whenever I talk about raw food I mean ONLY organic food). Here is how I do that myself.

First, I have a raw, tasty smoothie every morning for breakfast instead of my old favorite - a toasted bagel with cream cheese and coffee. What you have for breakfast determines the rest of your day so make sure you start out with healthy, energy-packed, nutrition-packed foods rather than toxins like wheat and caffeine! Yes, the gluten and some of the other heat-created chemicals in cooked wheat products are toxic! So try to eliminate all wheat and caffeine from your diet entirely!

For lunch I have a fresh live salad or fresh green juice almost every day. I keep a Samson Juicer right in my office and stock my little office fridge with cucumbers, celery, spinach and carrots. At home I have a Green Power juicer. Why two juicers - so I don't have any excuses to miss my juice - and because I love to juice! Remember, never stuff yourself and only eat when you are really hungry.

For dinner I have whatever I like, plus a good sized raw salad. I am actually around 90% or more raw, so you may occasionally find some cooked items on my plate around dinner time, but even then I stay vegan. And I always avoid sugar (or anything made with sugary ingredients, especially corn-based ingredients like corn syrup), wheat products (or anything that has "gluten" in it), anything "hydrogenated," and finally salt (or anything salty including MSG).

Finally, there are snacks - what I call the 4th meal. I usually keep fruit, nuts and flax seed crackers at my office. But when I don't have time for all that I always have organic apples handy. I always soak my nuts to activate the dormant enzymes in them and reduce the dense proteins and fats so they are more easily digestible. I soak almonds overnight, for example, then after rinsing I sprinkle them with some spices. Lately I like Pink Himalayan Mineral Salt. Then I stick them in my Good4U Dehydrator to dry them out for snacking. I also use some of the soaked nuts wet to make nut milk for my smoothies.

What you need
Most raw recipe books focus on fancier dishes, which can be fun sometimes. However, I prefer to keep it simple. Raw food doesn't have to be complicated or expensive! In fact, I find it is cheaper to eat raw organic foods since they are more nutritious so I actually eat less!

While it's by no means essential to own fancy kitchen appliances it really does help to own at least a good quality 3 HP blender like the Blendtec HP3A Blender and a low-speed masticating juicer like the Samson 6-in-1 Juiceror the Green Power Juicer. But if you are on a budget, then all you need really is a good sharp knife! However with these tools you'll discover lots of new, exciting and healthy recipes!

As for foods, I find that I can get most of what I need in the organic "Greenwise" section at my local Publix supermarket. I also go to my local organic green markets on weekends to find locally grown and better quality produce. You can also use an organic produce delivery service if one is available in your area or subscribe to a local CSA farm (Googel "community supported agriculture"). Remember, always get organic produce! In addition to the pesticides on commercial produce, commercial produce can have huge health risks from genetically modified organisms (GMOs). Most importantly, organic food is usually 80% to 300% more nutritionally dense (click for article on Organic Food)! As your body learns to absorb this additional nutrition, you be less hungry and actually eat much less, reducing your food costs well below what is was when you were eating empty calories filled with toxins that increase your health care costs.

You are entering on a wonderful journey - so please take the time to educate yourself about what you are doing. It really is a wonderful new life, but doing it properly takes time to learn, and give yourself time to let go of old habits and food addictions. Finally, be compassionate with yourself. If you find yourself feeling weak or a little flu-like, you may be detoxing, which is normal. You can slow down until you adapt more or take the time to learn more about cleansing to actually speed up the process. Feel free to contact if you have any questions!

Iron deficiency

If I suspect an iron deficiency, I will send patients to their doctor for a full iron study.  This not only checks for available iron in the blood stream, but another type of iron stores called Serum Ferritin.  The range for this in most laboratories is 15 - 290, and ideally I like to see women at 120 - 150 for optimal health and energy.   If it is lower than this, then iron deficiency is likely to be a factor in their fatigue symptoms, even if it appears to be within "normal range"    To build iron I use: Liquid herbs containing iron such as nettle and yellow dock; Green Smoothies containing spirulina and parsley; Green leafy vegetables such as silverbeet and broccoli; Foods such as dried figs, prunes, raisins and dates; and Sea vegetables If the deficiency is severe, I will use an organic iron supplement short term, as well as correcting the digestive system to help the absorption of iron from food. Simple remedies like a tablespoon of apple cider vinegar before meals can increase digestive juices and improve mineral absorption

Avoid Plastics and Chemicals that Mess with Your Hormones and Make you FatNov

Avoid Plastics and Chemicals that Mess with Your Hormones and Make you http://www.charlespoliquin.com/Blog/tabid/130/EntryId/762/Tip-213-Avoid-Plastics-and-Chemicals-that-Mess-with-Your-Hormones-and-Make-you-Fat.aspx


BPA or Bisphenol A has recently gotten a lot of attention for its ability to alter hormones , decrease brain function, and lower reproductive health. Be aware that there are other chemicals and plastics that are just as important to avoid, and two new studies show that exposure to endocrine-disrupting chemicals alters molecular programming, causes premature reproductive aging, and makes you more likely to be overweight. This news comes two years after the Endocrine Society published a position statement on the health threats of endocrine-disrupting chemicals in the environment, food, and consumer products, making it amazing that people are still being exposed to these chemicals at very high rates.



A study published in Environmental Health Perspectives found that Spanish children who were exposed to larger amounts of endocrine-disrupting chemicals during gestation (as tested with umbilical cord measurements) were more likely to be overweight at 6 years of age than those with lower exposure. Researchers tested three endocrine-disrupting chemicals (PCB, DDE, DDT) and found that exposure to PCBs and DDEs were associated with a greater risk of being overweight in girls, DDT exposure was linked to the boys being overweight. These gender-based associations are likely because PCB and DDE mimic estrogen and therefore influence girls more noticeably in some effects. They do alter male’s hormone function as well but the hormonal disruptions manifest different in the body. DDT appears to disrupt male androgen function more directly.



The second study published in Molecular Endocrinology found that gestational exposure to estrogenic endocrine-disrupting chemicals alters metabolic programming, reproductive function, and hypothalamus function in females. Researchers tested the effect of exposing rats to endocrine-disrupting chemicals and found that their offspring had altered neuroendocrine gene and DNA expression. They also had early onset reproductive function and messed up metabolism. Have I scared you yet?



In addition to these drastic health effects, the Endocrine Society notes that these chemicals lower fertility in men, cause cancer, mess with brain function, alter thyroid activity, slow metabolism, and contribute to fat gain. These chemicals are serious stuff, and yes, they are everywhere, but there are a few things you can do to limit exposure. Because of the critical importance of this issue, I’m going to use today’s tip to provide some pointers on how to minimize exposure from some of the most pervasive endocrine-disrupting chemicals.


BPA is found in plastics (bottles and other plastic), metal cans , and receipt paper, among other items. It acts like estrogen in the body and has been shown to increase hyperactivity in young girls, lower testosterone and sexual function in men, and alter brain function in both sexes. Read the full article on the Danger of Plastics and BPAs.



Limit BPA Exposure:


1) Drink from a BPA-free water bottle. Stainless steel water bottles are a good choice—make sure it is lead free as well. Sigg bottles are one option as is the Poliquin bottle.



2) Don’t eat out of plastic containers (even BPA-free ones because there’s concern with toxicity from all plastics). NEVER microwave a plastic container. Under high temperatures is when BPA is most easily transferred from plastic to food. Use glass containers.



3) Don’t take receipts unless necessary. Almost half of paper receipts contain BPA and there’s evidence that cashiers have very high BPA levels. Say “no thanks” to receipts.



4) Use cloth bags when shopping. If you forget your cloth bags, opt for paper if you can.


Phthalates are also used in plastic and are commonly found in vinyl plastics such as floorings, medical devices, varnishes, timed-release pharmaceuticals, and personal-care products such as perfume, lotion, and shampoo. They mimic estrogen in the body and will throw your whole androgen balance off, leading to fat gain in both men and women. They have also been proven to alter semen quality, inhibit reproduction in both sexes, and cause cancer, particularly prostate and breast.



Limit Phthalate Exposure:


1) Buy personal-care products such as shampoo, lotion, shaving cream, and cosmetics from a legitimate “natural” source. Whole Foods is trustworthy, but just because a product says it is “natural,” don’t trust it. To read more, check out this research report, Safe Cosmetics: http://safecosmetics.org/downloads/NotTooPretty_report.pdf



2) Read the ingredients of your products and avoid these abbreviations. The shampoo bottle won’t say “phthalates,” rather look for DBP, DEP, DEHP, BzBP, and DMP.

 3) Be aware of the word “fragrance,” which may refer to a phthalates or other endocrine-altering chemical.


4) Choose plastics with the recycling code 1,2, or 5. The codes 3 and 7 are more likely to contain BPA and phthalates.



Pesticides and growth hormones in food cause major disruption to the endocrine system. Pesticides alter endocrine function by binding with endocrine receptors and raising estrogen in men and women. The most compelling data associated with health risks from pesticides are linked to prostate cancer. They also cause breast cancer, but there is less proven research on the link. A large research study from 2003 of 90,000 participants in North Carolina and Iowa found a direct link between increased prostate cancer rates and exposure to six common pesticides. Even though these pesticides don’t have a direct estrogenic effect, they do alter enzyme that metabolize estrogen and other androgens, which lead to hormonal imbalances in the body. Naturally, hormones fed to animals to make them grow more quickly or prevent sickness also wreak havoc on the body’s hormone receptors.


Limit Pesticide Exposure:


1) Buy organic produce and meat whenever possible. Consider finding a small, local organic farm or food cooperative that you can develop a relationship with to ensure quality.



2) Wash all produce and know the items on the “Dirty Dozen” list of foods with the greatest pesticide contamination. Avoid these or buy organic: Apples, Celery, Strawberries, Peaches, Spinach, Imported Nectarines, Imported Grapes, Sweet Bell Peppers, Potatoes, Domestic Blueberries, Lettuce, Kale and Collards.



3) Read the Endocrine Society article for yourself. Luckily, it is free, so you can read it here: http://www.endo-society.org/journals/scientificstatements/upload/edc_scientific_statement.pdf

Run interval session- Beginner to advanced

Below are a few interval sessions you can have a go at — aimed at beginner, intermediate, and advanced runner.

Remember, interval sessions normally make you work a lot harder than just steady running so take this into account and start on a lower grade for the first few attempts. Remember to warm-up for at least 10 minutes before the session and cool-down for the same amount after the session.

Beginner runner

10 x 1 minute with 3 minutes walk recovery.

5 x 2 minutes with 2 minutes walk recovery.

3 minutes, then 2 minutes, then 1 minute, with 3 minutes walk recovery between repetitions. Do this three times with 5 minutes between sets.

3 x 5 minutes with 4 minutes walk recovery.

10 x 45 seconds uphill running with a walk back down recovery.

Intermediate runner

12 x 1 minute with 90 seconds recovery.

6 to 8 x 2 minutes with 60 seconds recovery.

4 x (3 minute/2 minute/1 minute) with 2 minutes and 1 minute recovery between repetitions and 3 minutes recovery between sets.

5 x 5 minutes with 2 minutes recovery.

10 to 15 x 60 seconds uphill running with a jog back down as your recovery.

Advanced runner

15 x 1 minute with 60 seconds recovery.

10 x 2 minutes with 60 seconds recovery.

5 x (5 minutes/4 minutes /3 minutes/2 minutes/1 minutes) with 4 minutes/3 minutes/2 minutes/1 minute recovery between repetitions and 3 minutes recovery between sets.

5 to 8 x 5 minutes with 90 seconds recovery.

15 to 20 x 60 seconds uphill running with a brisk jog back down as your recovery.