Natural Appetite Suppressant

Is Horseradish Nature's Best Antibiotic?

Fri, 24 May 2024 17:00:00 -0700

Editor's Note: This article is a reprint. It was originally published April 3, 2017.

A wonderfully zesty condiment to add to prime rib or other cuts of grass fed beef, horseradish has an unmistakable heat that radiates not so much in your mouth as in your nose.

While its exact origin isn't certain, horseradish probably originated in the Mediterranean region, which alludes to its long, rich history.¹ Greek mythology, for instance, considered horseradish to be worth its weight in gold.²

Cooks and healers continued making use of this root veggie in 15th century England, and centuries later the earliest American presidents grew it in their gardens. About 60% to 85% of the world's horseradish production comes from the U.S., specifically Illinois.³

One rule of culinary thumb recommends that horseradish be red when it's used for shrimp (typically mixed with a tomato base) and white when it's made into a sauce to spread on beef. But as is true with many plant-based foods, both in ancient times and now, part of this pungent root's value has been its medicinal capability.

Clinical evidence has indicated that horseradish has worked just as well or better than chemically concocted medicines. Horseradish has been successful in helping manage diseases, as well. Healthy and Natural World notes:

"Empirical research has now proved what our ancestors intuitively already knew. When treating certain conditions, horseradish is just as effective as chemically-synthesized antibiotics and it can sometimes even be superior to over-the-counter drugs.

Horseradish is particularly potent in the treatment of sinusitis and it clears upper respiratory passages, which helps with cold, influenza and lung congestion … When used as a natural drug, it comes without any side effects. At the same time, it provides us with some distinct culinary enjoyment."⁴

However, it's important to remember that heating horseradish can significantly alter the strength of the many healing compounds it contains, so eating it raw is recommended.

Horseradish Contains Compounds With Health-Enhancing Horsepower

It's probably no surprise that one of the best uses for horseradish is that it can open up the stuffiest sinuses. This harkens back to one of its most popular uses as a throat-coat for hoarseness. Other conditions it remedies range from colds to urinary tract infections to kidney stones.

According to the Baseline of Health Foundation,⁵ horseradish may be helpful for relieving symptoms of several serious diseases and disorders, including high blood pressure, cancer and sinus infections. It may also help boost immune system function and fight other infections. Mother Earth News even asserted:

"Ounce for ounce, horseradish contains more medicinally active compounds than most other spices.

And they are very active — they can clear congestion, thin mucous, reduce inflammation, squelch cell-damaging oxidants, fight bacteria and viruses, relax muscles, stimulate the immune system — and even battle cancer. That makes the humble horseradish one special spice."⁶

Variations of Healing Compounds in Horseradish

One book on the topic lists several healing compounds, and notes that "Horseradish has been reported to have antimicrobial, spasmolytic, cytotoxic, antiseptic, diuretic, stimulant and antioxidant properties."⁷

Subfeed adds that horseradish also "acts as an antiviral, antibacterial, antifungal and antiparasitic medicine."⁸ Clinical evidence notes that it's these compounds that infuse it with health-enhancing potential.⁹

Oddly, horseradish root doesn't have much of an odor until it's nicked, cut or chewed, at which point its intensity becomes immediately evident. The smell indicates the presence of some potent, but completely natural, chemicals that impart such dramatic healing capability.

As a member of the Brassicaceae family along with mustard, wasabi and cabbage, horseradish comes with a storehouse of isothiocyanates (ITCs) such as glucosinolates (found only in Brassica plants) broken down from the volatile oil sinigrin and found to protect against cancer.¹⁰

The Ohio State University College of Food, Agricultural and Environmental Sciences¹¹ says laboratory studies released by the American Institute for Cancer Research found that the presence of glucosinolates in food can:

Decrease inflammation associated with many chronic illnesses, including cancer and cardiovascular disease
Suppress enzymes known to activate carcinogens
Stimulate enzymes that deactivate carcinogens and decrease the ability of cancer cells to spread

In a study conducted at the University of Illinois, horseradish was found to deliver 10 times more glucosinolate enzymes than broccoli.¹² Lead researcher and associate professor in crop sciences Mosbah Kushad disclosed that just a little "dab" on your steak can communicate benefits and may provide the same health benefits as broccoli.

Sinigrin has a distinguished set of skills, as well. Another study links it with inhibiting lipid peroxidation by 71%, and it plays several roles in reducing the risk of several cancers.¹³

Horseradish Can Impact Several Types of Cancer

Further, the ITCs in horseradish (as well as wasabi root) were found in clinical trials to help reduce colon and lung cancer cell activity, and the higher the dosage, the weaker the cancer cells became — 30% to 68% weaker for colon cancer and 30% to 71% weaker for lung cancer cells.¹⁴

Horseradish contains more than two dozen other cancer-combating compounds. Researchers in England, Austria and New Zealand investigated one they called horseradish peroxidase (HRP), which was targeted as a treatment to help control the growth of breast and bladder cancer cells.¹⁵

After ingesting the volatile oil of horseradish, tests on human urine have shown that it can kill the bacteria that cause urinary tract infections. In fact, German herbal remedies suggest it kills gram-positive and gram-negative bacteria and candida and successfully treated many viral, bacterial, parasitic and fungal diseases.

The reduction in symptoms from chronically recurrent urinary tract infections (UTIs) after consumption of an herbal medicinal product containing horseradish has been reported as "statistically significant," another study said.¹⁶

Healing and Immune-Boosting Horseradish Recipes

Used in combination with other healing herbs and plants with medicinal capabilities such as ginger, garlic, turmeric and apple cider vinegar, horseradish preparations have numerous applications. As always, use organic ingredients whenever possible.

One recipe calls for a 6-inch horseradish root peeled and grated into the juice of one lemon and a tablespoon of raw, organic honey and sealed in an airtight jar for 24 hours. One tablespoon, undiluted and taken three to four times a day is a heady concoction to soothe your throat and loosen your sinus congestion.

The Master Tonic recipe, which Subfeed¹⁷ says is a basic, all-around tonic dating back to medieval Europe, is used as an antibiotic to purify your blood, kill bacteria and increase blood and lymph circulation throughout your body, can be added to olive oil for use as a salad dressing or applied to wounds and infections.

Master Tonic

Ingredients

24 ounces organic apple cider vinegar
1/4 cup coarsely chopped garlic
1/4 cup chopped onion
2 fresh hot peppers, such as habaneros
1/4 cup grated fresh ginger
2 tablespoons horseradish
2 tablespoons turmeric powder (or the equivalent in turmeric root)

Procedure

Process the ingredients in a food processor but note that the apple cider vinegar is added later.

Process the ingredients, then transfer the mixture to a Mason jar, filling it about two-thirds full.
Pour in enough apple cider vinegar to fill the jar to the top.
Close tightly and shake the jar until it's well-combined. Do this several times a day while storing it in a cool, dry place for up to two weeks.
After 14 days, strain the liquid through gauze or cheese cloth, squeezing the solid bits and setting them aside for use in recipes. The liquid part is then ready for medicinal use.

This mixture can be gargled and swallowed as a sore throat remedy. Take 1 tablespoon per day to strengthen your immune system and fight colds and flu. Master Tonic is safe for use by children and pregnant women in small doses, but take it with food until you're used to it.

One thing to keep in mind when you're handling horseradish, whether in food preparation or to make a tonic to treat health problems, is to wear plastic gloves for the same reason you do when handling some of the hottest peppers, such as jalapenos or habanero peppers. Also, keep it as far from your nose as possible!

97% of Countries Will Soon Be Unable to Sustain Populations as Fertility Rates Drop

Fri, 24 May 2024 17:00:00 -0700

Americans are now having difficulty conceiving, with one-third of adults in the U.S. turning to fertility treatments or are acquainted with someone who has.¹ According to the National Institutes of Health, 9% of men and 11% of women in the U.S. are now struggling with fertility problems, and in healthy couples below 30 years old, 40% to 60% fail to conceive in the first three months of having unprotected sex.²

But infertility isn’t just an American dilemma; it’s a worldwide crisis. According to the World Health Organization,³ 1 in 6 people globally are now infertile — and it’s going to get much worse, unless we do something about it.

‘Dramatic Decline’ in Fertility Will Cause Populations to Drop in Most Countries

A report published in The Lancet⁴ predicts that by 2100, the global infertility problem will be so severe that 97% of countries will be unable to sustain their populations. Published in March 2024, the featured report⁵ estimates that there will be a dramatic decline in fertility globally, with majority of countries experiencing a significant drop in fertility rates. According to an article by Euronews Health:⁶

"Researchers led by the University of Washington’s Institute for Health Metrics and Evaluation (IHME) in the US found that three-quarters of countries will not have fertility rates high enough to sustain population size by 2050.

By 2100, they project that this will be the case in 97% of countries, estimating that the global total fertility rate will drop from 2.23 births per female in her lifetime in 2021 to 1.68 in 2050 and 1.57 in 2100."

Taking into the account the margins of error, the projected fertility rates in the featured report are not far off from the United Nations projections, which state "global fertility is projected to fall from 2.3 children per woman in 2021 to 2.1 in 2050."⁷ This is based on their World Population Prospects report published in 2022.⁸

A separate commentary⁹ about the featured report, also published in The Lancet, notes, "Although projections are by their nature hypothetical, they ought to offer an avenue for scrutiny, objective comparisons with other forecasts, and improvement, and should inform actions that countries could take to influence, or not, the rate of TFR [total fertility rate] declines."

What’s Causing Fertility Rates to Decline?

Gitau Mburu, one of the authors of the commentary, reached out to Euronews Health, stating that declining fertility rates can be caused by multiple factors, including "education, contraception access, and postponing parenthood." He also says economic reasons, such as the cost of raising children and changes in the work force, may also be to blame.¹⁰

However, I believe environmental factors, such as being exposed to toxic substances that are ubiquitous in our lives today, could play a more significant role. A 2000 study¹¹ explored several environmental factors affecting fertility, including cigarette smoking, alcohol and exposure to chemicals and pesticides in the workplace. The authors state:

"Although infertility can be caused by many different factors, most infertility is caused by abnormal oocyte and/or sperm production, tubal defects, or endometriosis.

It is important to note, however, that a significant proportion of infertility is unexplained. Investigators hypothesize that environmental factors have the potential to alter male and female reproductive tissues and thus affect the ability of couples to conceive healthy offspring."

Microwaves — The Invisible Factor Damaging Your Reproductive Health

One stealth factor that can make you infertile is your exposure to electromagnetic fields (EMFs) and radiofrequency radiation from wireless technologies, like cellphones and Wi-Fi. In fact, I believe this may be the most significant reason why sperm counts are dwindling today.¹²

According to a 2023 study published in the journal Fertility and Sterility,¹³ men who use their cell phones more than 20 times a day have significantly lower sperm concentrations and sperm counts than those who use their phones once a week or less.

Research by Martin Pall, Ph.D., can help explain why this occurs. Nearly a decade ago, he discovered a previously unknown mechanism of biological harm from microwave radiation. Your cell membranes contain voltage-gated calcium channels (VGCCs) which, when activated by microwaves release about 1 million calcium ions per second.

This massive excess of intracellular calcium then stimulates the release of nitric oxide (NO) inside your cell and mitochondria, which combines with superoxide to form peroxynitrite. Peroxynitrites not only cause oxidative damage, but also create hydroxyl free radicals, which are the most destructive free radicals known to man.

Hydroxyl free radicals decimate mitochondrial and nuclear DNA, their membranes and proteins, resulting in mitochondrial dysfunction. In a 2013 children's health expert panel on cellphone and Wi-Fi exposures,¹⁴ it was noted that "The testicular barrier, that protects sperm, is the most sensitive of tissues in the body … Besides sperm count and function, the mitochondrial DNA of sperm are damaged three times more if exposed to cellphone radiation."

Many in-vivo and in-vitro studies have also demonstrated the potential implications of EMF exposure to reproductive function. In a paper published in Clinical and Experimental Reproductive Medicine,¹⁵ researchers noted that EMFs can affect sperm motility, and the degree of damage can vary depending on the frequency, duration of exposure and strength of EMFs.

Endocrine-Disrupting Chemicals Are Also Making You Infertile

Environmental and reproductive epidemiologist Shanna Swan, Ph.D., says that sperm counts in Western men have been declining for decades, as the rates in 2011 were less than half of what they were in 1973.¹⁶ She notes another key culprit for this decline — endocrine-disrupting chemicals (EDCs).

Swan, who authored the book "Count Down: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development, and Imperiling the Future of the Human Race," says that phthalates and bisphenols are one of the key culprits to infertility and declining sperm count rates in men. If the curve continues to decline, the median sperm count will be zero by 2045.¹⁷ Couples who want to have children will then have no choice but to seek fertility treatments.

Endocrine-disrupting chemicals work by adhering to hormone receptors and directly interfere with the functioning of your steroid hormones, which are crucial for pregnancy and fetal development. As a result, these chemicals can change how many receptors are present in cells, as well as affect the creation, movement, levels and breakdown of hormones in your blood.

This is a cause for concern, considering how ubiquitous EDCs are in our everyday lives. Plastics, cosmetics, personal care products, and processed and packaged foods all contain EDCs. In an article published in Salon,¹⁸ Swan comments:

"We also see declines in testosterone in several studies around the world. We see increases in erectile dysfunction. We see increases in rates of genital abnormalities ... We see increases in testicular cancer rates."

France’s national public health agency, Santé Publique France (SPF), recently released 21 health effects linked to endocrine-disrupting chemicals that they consider a priority for surveillance.¹⁹ The findings were part of the 2021 PEPS'PE study, and unsurprisingly, "infertility," "decreased fertility" and "alteration of sperm quality" are on the list.²⁰

‘Forever Chemicals’ Are Just as Problematic

Per- and polyfluoroalkyl chemicals (PFAS) are dubbed "forever chemicals" because aside from having the ability not to break down easily in the environment, they can also bioaccumulate in wildlife and people. When these EDCs enter your body, they can have half-lives of two to five years.²¹

Forever chemicals are used in food packaging, clothing, personal care products and other stain- and grease-resistant products. It can even be found in your clothes — including your children’s school uniform. A 2022 study²² notes that about 3 tons of PFAS are used in U.S. school uniforms annually, exposing children to 1.03 ng/kg bw/day of PFAS, which can be absorbed via their skin.

Over 9,000 PFAS are used today, and exposure is so widespread that 97% of Americans were found to have PFAS in their bodies.²³ And just like phthalates and bisphenols, many studies^24,^25,²⁶ demonstrate their potential to disrupt reproductive hormones and affect fertility.

A study published in the journal Environmental Health Perspectives,^27,²⁸ for example, notes that there’s "a statistically significant association between exposure to a mixture of PFAS in early pregnancy and lower sperm concentration and total sperm count and higher proportion of non-progressive and immotile sperm" in male offspring.

PFAS have also been linked to reproductive health issues in women. A study²⁹ conducted by researchers in Singapore highlighted the dangers of these chemicals on women’s fertility, saying that "higher exposure to PFAS, individually and as a mixture, is associated with reduced probability for clinical pregnancy and live birth."

The researchers also note that forever chemicals not only disrupt reproductive hormones, but they can also delay puberty, and increase the risk of endometriosis and polycystic ovary syndrome (PCOS).³⁰

What’s on Your Dinner Plate Can Also Affect Your Fertility

It’s no secret that we’re exposed to dangerous chemicals every day from our environment. However, your food choices could be adding to your toxic load, too. For example, conventional fruits and vegetables today are sprayed with pesticides, including glyphosate, the active ingredient in Roundup. These chemicals are particularly problematic, as they are known endocrine disruptors.

High pesticide exposure from pesticide-treated fruits and vegetables has been associated with an 18% lower in-vitro fertilization (IVF) success rate in women. They were also 26% less likely to have a live birth if they did become pregnant.³¹ This clearly illustrates why it’s far better to opt for organic, pesticide-free produce.

And if you’re always fond of eating processed foods like frozen pizzas, pancakes and waffles, be warned – these products contain sodium aluminum phosphate, a known neurotoxin that could impact your reproductive health. Used in food products as an emulsifying agent and stabilizer, this ingredient, albeit classified as "safe to consume,"³² could have long-term damaging effects on your fertility.

According to Dr. Naomi Wolf, exposure to sodium aluminum phosphate may lead to long-term oxidative stress, DNA damage and a negative impact on blood testosterone levels and sperm production.³³ For a more detailed report about this additive, you can read my article "Food Additive in Pizza, Pancakes Linked to Lower Sperm Counts."

Vaccines Cause Low Testosterone and Miscarriage

Wolf adds that exposure to aluminum-containing products can also be a key factor in the increasing rates of depression, weight gain and sexual disinterest among young men — these may all be associated with decreased levels of testosterone.³⁴

I've warned about aluminum’s serious risks for many years now, especially its role in the rising rates of autism and Alzheimer's. You can be exposed to it in many ways, but one of the most significant sources — and potentially one of the worst — is through vaccines. Vaccines contain aluminum adjuvants, which bypass your body's natural filtering and detoxification systems.

Particularly problematic are the mRNA shots, which are likely both ineffective and dangerous. Wolf claims that mRNA shots contain aluminum,³⁵ and although there is no current proof the mRNA shot for COVID does, the European Medicines Agency has approved the use of other COVID vaccines using complete viruses and a dual adjuvant of aluminum hydroxide-CpG 1018. Shots against COVID-19 that contain aluminum adjuvants are also approved in other countries.

Equally alarming is the fact that vaccines can cause miscarriage in pregnant women. In 2009, women reported losing their babies hours or days after getting the H1N1 swine flu vaccine. Not surprisingly, these instances were passed off as coincidental.³⁶

However, a 2017 paper published in the journal Vaccine³⁷ found that women who had received a pH1N1-containing flu vaccine two years in a row were more likely to suffer miscarriage within the following 28 days.

The CDC has not made any changes to its recommendation for pregnant women to get vaccinated against influenza, and is recommending getting the vaccine "during any trimester of pregnancy."^38,³⁹ This is reprehensible public health policy at its worst, as corporations are profiting while the health of moms and their unborn children are being sacrificed.

Progesterone Can Help Reduce Miscarriage Risk

If you’re pregnant or planning to get pregnant, I advise you to avoid vaccines, including mRNA jabs. Remember, the more mRNA shots you take, the more severe the damage to your immune system could be.

Another way to reduce your risk of a miscarriage is to consider progesterone supplementation. Dubbed the "pregnancy hormone,"⁴⁰ it plays a crucial role in conception, from implantation of the embryo to delivery of the baby.

According to studies published in 2020,⁴¹ progesterone could prevent 8,450 miscarriages each year, especially when given to women with bleeding in early pregnancy. For more information, read my article "Progesterone for Miscarriage Prevention."

More Strategies to Boost Fertility Naturally

There are indeed various factors that can compromise your ability to reproduce, but I believe following some basic common-sense strategies and healthy lifestyle habits can help address the root of infertility. Here’s a summary of my recommendations:

Minimize your exposure to toxic chemicals, including heavy metals, endocrine disruptors, pesticides and herbicides, formaldehyde, organic solvents, dry-cleaning chemicals and paint fumes.

Avoid all vaccines, particularly mRNA shots — If you’ve already had one or more COVID-19 shots, there are steps you can take to repair from the assault on your system. The Front Line COVID-19 Critical Care Alliance (FLCCC) also has a treatment protocol for post-jab injuries. It’s called I-RECOVER and can be downloaded from covid19criticalcare.com.⁴²

Avoid drinking unfiltered tap water, as our waterways are constantly being polluted by industrial waste and byproducts.

Eat an optimal fertility diet — An optimal fertility diet is about what to avoid as much as it is about what to include. Eat REAL food, ideally organic, to avoid pesticide residues, and locally grown.

Avoid factory farmed animal products, processed seed and vegetable oils that are loaded with linoleic acid (LA) that destroys mitochondrial function, as well as unfermented soy, as soybeans contain phytoestrogens that act on hormones. Men would do well to add more sperm-enhancing foods⁴³ to their diet, such as organic pastured eggs, bananas, asparagus, broccoli, pomegranates, garlic and all zinc-rich foods (zinc plays a key role in sperm development).

Avoid common allergens — An overactive immune system is more likely to attack its own body cells, and the link between food intolerances and anti-sperm antibodies is well established. The two most widely spread food intolerances are gluten and dairy. Factory-farmed milk can also be a source of estrogen that can harm a man's fertility.

Minimize microwave exposure — Avoid carrying your cellphone on your body while it is on, and avoid using laptops and tablets on your lap. Turn off your Wi-Fi off at night and make your bedroom an EMF-free zone.

Get checked for sexually transmitted diseases (STDs) — Some STDs, like chlamydia, can be asymptomatic. In men, chlamydia can lead to sperm abnormalities including sperm antibodies. In women, it can lead to scarring, blocked tubes and miscarriage.

Avoid coffee, smoking and alcohol — While organic black coffee has several health benefits, fertility does not appear to be one of them. On the contrary, studies suggest it decreases fertility.⁴⁴

'We're All Plastic People Now': A Groundbreaking Documentary

Fri, 24 May 2024 17:00:00 -0700

A plastic straw, a bottle of water, a plastic bag from the grocery — these single-use plastics seem so innocuous that people barely give them a second thought before tossing them out. Unfortunately, the development of this throwaway culture has contributed to the mounting burden of plastic waste that threatens the environment, wildlife and our very own bodies.

Discarded plastics are made primarily from petrochemicals¹ and degrade into microscopic fragments called microplastics, which lurk everywhere, from the depths of our oceans to the food we eat and the air we breathe. It’s a sobering reality underscored by the Emmy Award-winning documentary featured above, “We’re All Plastic People Now.”

Plastic Pollution Has Become a Generational Burden

Produced and directed by Rory Fielding, “We’re All Plastic People Now” delves into how we have become the embodiment of the trash we created. It’s introduced by actor and ocean preservationist Ted Danson and featured at the 2024 Santa Fe Film Festival.²

While the film briefly illustrates the devastating impacts of microplastics on marine life, particularly sea turtles found with plastic-filled stomachs, it dives deeper into a more disturbing truth — humans are not separate from plastic pollution.

As David A. Davis, Ph.D., a researcher from the University of Miami who’s featured in the film, aptly puts it, “Water is life, so if the water is polluted and we have sentinel species like dolphins and sea turtles, if they're also sick, we can anticipate that we'll be sick, too.”

Studies have detected microplastics in human tissues, including the brain,³ lungs,⁴ kidney, liver⁵ and heart,⁶ as well as in human blood⁷ and stool.⁸ Even babies are exposed to microplastics starting from their mothers’ placenta to the breast milk they rely on for nourishment.⁹

Dr. Antonio Ragusa, the study’s lead researcher on microplastics in the placenta and one of the featured experts in the documentary, bluntly referred to humans as “cyborgs” because our bodies are no longer purely biological but have become part plastic.

This assertion is further confirmed in the film as Fielding had four generations of his family’s blood tested for plastic-derived chemicals. Their blood samples were submitted to Rolf Halden, Ph.D., an environmental engineer from Arizona State University. According to Halden’s analysis, Fielding and his family carry over 80 different chemicals in their body. He further explains:

“What we detected in the blood of all these participants are precursors of plastics, plastic constituents themselves, as well as degradation products of consumer plastics. These chemicals are known to be carcinogens, endocrine-disrupting chemicals, obesogens and neurodegenerative agents.”

Endocrine-Disrupting Chemicals Can Make Your Body ‘Go Awry’

Many of the chemicals used to make plastic are endocrine disruptors. As microplastics circulate in your body, they carry these chemicals and distribute them to your cells and tissues, where they can pose significant harm to your health. Dr. Leonardo Trasande, a pediatrician and director of the Center for Investigation of Environmental Hazards at New York University, noted in the film:

“We live in a world where we're still not as aware of endocrine-disrupting chemicals as we should be. We're talking about our natural hormones, our molecules that orchestrate all sorts of signaling of basic bodily functions, maintaining a healthy temperature, good metabolism, salt, sugar and even sex.

When we're talking about endocrine-disrupting chemicals, we're talking about synthetic chemicals that hack those molecular signals and make things go awry in the human body.”

Some of the endocrine-disrupting chemicals (EDCs) found in microplastics include bisphenol A (BPA), phthalates and polychlorinated biphenyls (PCBs). By mimicking, blocking or interfering with your natural hormones, EDCs can disrupt the function of your endocrine system, which leads to problems in various physiological functions such as growth, metabolism and reproduction.¹⁰

Some EDCs are also considered estrogenic carcinogens. Also known as xenoestrogens, these chemicals can mimic the effects of estrogen in the body.¹¹ This results in abnormal stimulation of estrogen receptors, which then promotes cell proliferation and potentially contributes to the development and progression of estrogen-sensitive cancers, such as breast cancer¹² and endometrial cancer.¹³

Another form of EDC found in microplastics is PFAS (per- and poly-fluoroalkyl substances), a group of about 5,000 ubiquitous chemicals in consumer products and used in industrial, electronic, firefighting and medical applications. They’re also known as “forever chemicals,” as they do not degrade naturally, persist in the environment and accumulate in people and wildlife.¹⁴

In the featured documentary, John Hocevar, director of Greenpeace Oceans Campaign, states, “PFAS chemicals can give us cancer ... and they can damage our immune systems. PFAS can also interfere with fetal development, and they can harm our hormonal and reproductive systems.”

Can Plastics End the Future of Humanity?

In the documentary, Shanna Swan, Ph.D., a professor from Mount Sinai Hospital, sheds light on her research on phthalates, which she believes is one of the major culprits behind the decline in sperm count in the last 50 years. She purports that exposure to these chemicals causes phthalate syndrome, a condition wherein the male reproductive organs and fertility are affected depending on their mother’s exposure to phthalates while they’re in the womb. She explains:

“What [phthalates] are doing is they’re lowering testosterone. Initially, male and female have the same genital ridge ... Around early first trimester, there starts to be differentiation of the males and females. All that’s happening very fast in early pregnancy, and that needs testosterone to be there at the right time and the right amount ...

If the testosterone doesn’t come on board at the right time and there isn’t enough of it ... let’s just say we call those males incompletely masculinized. And in the females, if testosterone gets in there when it shouldn’t or more than should be there, then the female starts producing more male-like genitals.

So, what you’re seeing is a decreasing of sex differences. So, the male becomes less completely a male, the female less completely a female.”

Halden further emphasizes the potential implications of the trend of decreasing sperm counts and loss of fertility, cautioning that we could be “playing with the future of humanity.”

“Essentially, we are allowing chemicals like plastic chemicals into our family planning,” Halden adds. “They [plastic chemicals] decide whether there is life or not. We don’t want to give more voting rights to chemicals as we plan in the future.”

Dr. Ragusa echoes this sentiment, stating, “Plastic can be the future for big oil companies. But not for us, not for humanity. For humanity, plastic is the end of the future.”

A Battle for Change in Southern Louisiana’s Cancer Alley

In an 85-mile stretch of land between New Orleans and Baton Rouge is an area known as “Cancer Alley.” In the area there are over 150 plastic plants and chemical industries. The cancer rates in this area are 50 times higher than the national average.¹⁵

The pervasive presence of estrogenic carcinogens in the surroundings likely contribute to these numbers. Moreover, exposure to plasticizers is also associated with oxidative stress, inflammation and DNA damage,¹⁶ all of which are also mechanisms of carcinogenesis.

Sharon Lavigne, founder of Rise St. James in Louisiana, lives in the middle of Cancer Alley. She shared that their community used to have beautiful trees before 19 petrochemical plants were built to replace them, with 12 of them located near Sharon’s home.

“I lost my sister-in-law [to] cancer. I lost my neighbor on both sides of me [to] cancer. We had so many people dying, it made me wonder what was going on ...” Sharon says. “I felt like if another industry would come in here, it would be a death sentence for St. James [Parish].”

Her personal experience spurred her on to fight against further industrial expansion in her community. The documentary features how their group’s efforts successfully prevented the construction of what would’ve been the world’s largest plastic plant in their hometown.

Profit From Plastic Is Prioritized Over Public Health

Despite the mounting evidence of the dangers caused by microplastics, the industry is still planning to expand plastic production. According to Christy Leavitt, the plastics campaign director of Oceana, a nonprofit organization dedicated to ocean conservation:

“We’ve seen, over the last couple of decades, the amount of plastic production has increased rapidly, and so too has all of the plastic pollution ... They’re looking towards a world where not only do we have the current amount of plastic that’s out there, but they want, in fact, triple the amount of that.”

She also revealed that recycling is no longer going to be enough to address the worsening plastic crisis. Halden elaborates on the economic challenges of recycling plastics, explaining that while the plastic industry’s narrative promotes recycling, it’s actually far more economical for them to produce virgin plastic.

The production of cheap plastic from fossil fuels is also being incentivized, causing companies to produce new ones instead of recycling. As for the logistic issues, Halden presented data from BeyondPlastics.org:¹⁷

“The things that we carry into recycling centers are only a small fraction of the overall plastic mass that we're using. In past years, only about 9% of plastics actually arrived at recycling centers. Today, it's only 5% of all the plastics that we make and consume.

But that's not where the bad news ends because when the plastics arrive at the recycling center ... they just put the plastic in a barge and ship it to a country that doesn't have a solid waste disposal system. So, it ends up in the landfill, blows into the ocean and comes right back in our food.”

Moreover, NPR news correspondent Laura Sullivan, who also appears in the documentary, found internal documents revealing a stark contrast between the oil industry's million-dollar promotion of plastic and recycling and its private doubts about the feasibility and cost-effectiveness of large-scale recycling initiatives.¹⁸

It’s Not Too Late to Address the Plastic Crisis

Toward the end of the documentary, the featured experts and environmental activists shared a similar sentiment — there is still hope for reducing plastic pollution and safeguarding the health of future generations.

According to Halden, it’s not the first time humanity has endangered our future with what we thought were innovative industrial advances, yet we’ve come up with solutions to mitigate the dangers before they completely destroy our planet. “Plastics is the next big challenge for us,” he declares positively.

Hocevar notes that the plastic problem has a very simple solution: We should just stop producing so much of it. One way to achieve this is by voting with your pocketbook. As Dr. Ragusa pointed out in the film, the major producers of plastics right now are big food and beverage manufacturers.

Refusing to buy their products can urge these companies to take accountability and change their plastic use. It will also go a long way toward reducing your own plastic waste. Leavitt highlighted the importance of getting the state and local government involved as well, “so that they’re actually requiring companies to change the way that single-use plastics are produced and used.”

Progesterone Can Help Lower Plastic Estrogen Toxicity

Plastics are xenoestrogens and much of their danger is related to their stimulation of estrogen receptors, so another effective strategy that can help counteract estrogen excess is to take trans mucosal progesterone (not oral or transdermal), which is a natural estrogen antagonist. Progesterone is one of only four hormones I believe many adults can benefit from. (The other three are thyroid hormone T3, DHEA and pregnenolone.)

I do not recommend transdermal progesterone, as your skin expresses high levels of 5-alpha reductase enzyme, which causes a significant portion of the progesterone you're taking to be irreversibly converted primarily into allopregnanolone and cannot be converted back into progesterone.

As a general recommendation, I recommend taking 25 to 50 mg of bioidentical progesterone per a day, taken in the evening one hour before bed, as it can also promote sleep. For optimal bioavailability, progesterone needs to be mixed into natural vitamin E. The difference in bioavailability between taking progesterone orally without vitamin E and taking it with vitamin E is 45 minutes versus 48 hours.

Simply Progesterone by Health Natura is premixed with vitamin E and MCT oil. You can also make your own by dissolving pure USP progesterone powder into one capsule of a high-quality vitamin E, and then rub the mixture on your gums. Fifty milligrams of powdered progesterone is about 1/32 teaspoon.

Do not use synthetic vitamin E (alpha tocopherol acetate — the acetate indicates that it's synthetic). Natural vitamin E will be labeled "d alpha tocopherol." This is the pure D isomer, which is what your body can use. There are also other vitamin E isomers, and you want the complete spectrum of tocopherols and tocotrienols, specifically the beta, gamma, and delta types, in the effective D isomer. As an example of an ideal vitamin E you can look at the label on our vitamin E in our store. You can use any brand that has a similar label.

If you are a menstruating woman, you should take the progesterone during the luteal phase or the last half of your cycle which can be determined by starting ten days after the first day of your period and stopping the progesterone when your period starts.

If you are a male or non-menstruating woman you can take the progesterone every day for 4-6 months and they cycle off for one week. The best time of day to take progesterone is 30 minutes before bed as it is has an anti-cortisol function and will increase GABA levels for a good night's sleep.

Please note that when progesterone is used transmucosally on your gums as I advise, the FDA believes that somehow converts it into a drug and prohibits any company from advising that on its label. However, please understand that it is perfectly legal for any physician to recommend an off-label indication for a drug.

In this case progesterone is a natural hormone and not a drug and is very safe even at high doses. This is unlike synthetic progesterone called progestins that are used by drug companies, but frequently, and incorrectly referred to as progesterone, which are dangerous and should never be used by anyone.

What Else You Can Do to Lower Your Plastic Load

Plastic has become a huge part of our everyday life, but it doesn’t have to be that way. While it may seem hard to avoid, there are many ways you can reduce your plastic use to help protect the environment and your health. Here are some strategies to get you started:

Avoid water in plastic bottles — In the documentary, Halden referred to water bottles as a time bomb, as they expose you to microplastics with every sip. If you do need to buy bottled water, choose products in glass bottles, which can be reused as well.

Filter and boil tap water — With microplastics contaminating our waterways, it’s important to avoid drinking water straight from the tap. Make sure your home has a good water filtration system to filter out these particles. If you have hard tap water in your area, boil it before using it for drinking or cooking, as research shows boiling for five minutes helps remove up to 90% of microplastics in the water.¹⁹

Always opt for reusable alternatives — Avoid single-use plastic items like disposable straws, plastic bags and disposable plastic food and beverage packaging. Instead, choose reusable alternatives that are made from safer materials, such as glass, metal or paper.

Never microwave food in plastic containers — Heat causes the chemicals in plastic to leach into the food, so use glass or ceramic containers for microwaving.

Choose clothes made from natural fibers — Choose organic clothing and other textile products, such as those made from cotton, hemp, silk, wool or bamboo. Synthetic fabrics like polyester shed microfibers and xenoestrogens. If you do buy clothes made from synthetic fiber, wash them less frequently and use a microfiber filter in your washing machine to trap synthetic fiber and prevent them from entering the waterways.

Look for all-natural personal care products — Some makeup, skincare and body care products contain microbeads and plastic particles. Opt for all-natural, food-grade products to avoid risking your health.

Reduce, reuse and recycle whenever possible — Even though it’s revealed in the documentary that recycling alone may not be enough to tackle our waste problem, you should still do your part in repurposing products whenever you can. This, along with urging companies and politicians to take action, can help mitigate the plastic crisis. Remember that every effort counts.

Exercise Protects Against Heart Disease by Lowering Stress

Thu, 23 May 2024 17:00:00 -0700

Part of the reason why exercise is so good for your heart may be its ability to help relieve stress. While exercise’s role in heart health is often attributed to related physical improvements, like improved circulation, blood pressure and blood sugar levels, physical activity also helps reduce stress levels, which is important because stress can increase the risk of cardiovascular disease.

A study led by investigators at Massachusetts General Hospital (MGH) revealed, however, that a reduction in stress-related brain activity may be behind some of exercise’s heart health benefits.¹

Exercise Boosts Heart Health by Lowering Stress-Related Brain Activity

Stress-related brain activity, which refers to the brain's responses and changes in function due to stress, is linked to both heart disease and mental health issues like anxiety and depression. This activity is primarily associated with the amygdala, a part of the brain that plays a key role in processing emotions, particularly fear and stress.

When the amygdala is activated by stressful situations, it can influence other parts of your brain and the body, leading to various physical and psychological effects. For instance, the amygdala can signal the hypothalamus to initiate the release of stress hormones, such as cortisol and adrenaline.

These hormones prepare your body to react to a perceived threat or stressor, a response often referred to as the "fight or flight" response. Over time, however, repeated activation of this stress response and the resulting high levels of stress hormones can contribute to the development of cardiovascular disease and other health issues.

Under stress, the functioning of the prefrontal cortex, which plays a role in cognitive functions such as decision making, emotional regulation and problem-solving, can also be notably impacted.

The featured study explored whether physical activity reduces stress-related brain activity and whether these brain changes help lessen heart disease risk, particularly in people with depression. It involved data from 50,359 participants from the Mass General Brigham Biobank, who completed a physical activity survey. Among them, 774 participants had brain imaging tests to measure stress-related activity.

Those with higher levels of physical activity had lower stress-related activity in the brain and a 23% lower risk of developing cardiovascular disease compared to those who didn’t exercise regularly.²

According to a Massachusetts General Hospital news release, the reductions in stress-related brain activity were “driven by gains in function in the prefrontal cortex, a part of the brain involved in executive function (i.e., decision making, impulse control) and is known to restrain stress centers of the brain.”³

“Individuals who exercise more had a graded reduction in stress related signals in the brain,” lead study author Dr. Ahmed Tawakol, a cardiologist at Mass General Hospital and associate professor of medicine at Harvard Medical School in Boston, told CNN.⁴ “We found nice associations that exercise appeared to, in part, reduce heart disease risks by decreasing stress-related signals.”

Stress signals in the brain, Tawakol explained, are linked to inflammation, hardening or thickening of the arteries, increased blood pressure and higher sympathetic nervous system activity.⁵

Exercise’s Heart Benefits Even Greater for Those With Depression

The cardiovascular benefit of exercise was especially impressive among people with higher stress-related brain activity, including people with depression. Tawakol noted:⁶

“Physical activity was roughly twice as effective in lowering cardiovascular disease risk among those with depression. Effects on the brain’s stress-related activity may explain this novel observation.

Prospective studies are needed to identify potential mediators and to prove causality. In the meantime, clinicians could convey to patients that physical activity may have important brain effects, which may impart greater cardiovascular benefits among individuals with stress-related syndromes such as depression.”

Exercising at levels above recommended guidelines also led to a reduction in cardiovascular events, such as heart attack and stroke, but only among those with depression.

For people without a history of depression, no further reductions in cardiovascular disease risk were seen after about 300 minutes of exercise.⁷ Karmel Choi, clinical psychologist and assistant professor at Harvard Medical School and Massachusetts General Hospital, further told CNN:⁸

“We know depression is an important risk factor for heart disease and it is also one of the most common stress-related conditions. Even though some people may be more susceptible to stress and its health consequences, here we see they may also stand to benefit more from exercise and its stress-modulating effects. Which is encouraging.”

What’s the Sweet Spot for Exercise?

Most Americans don’t exercise enough, but it’s important to find that sweet spot when it comes to exercise dosing. Exercise too little and you’ll miss out on important benefits, but exercise too much or too vigorously and you also risk harming your health.

A landmark study that radically changed my views on exercise was published by Dr. James O'Keefe, a cardiologist with the Mid-America Heart Institute at St. Louis Hospital in Kansas City, and three coauthors.⁹

If you’re sedentary and begin to exercise, you get a dose-dependent decrease in mortality, diabetes, depression, high blood pressure, coronary disease, osteoporosis, sarcopenia, falls and more. But people who are doing the highest volume of vigorous exercise start losing longevity benefits. If you’re doing full-distance triathlons when you're in your 40s and 50s, your risk of atrial fibrillation increases by 500% to 800%.

However, in the case of moderate exercise — loosely defined as exercising to the point where you're slightly winded but can still carry on a conversation — there’s clear evidence that more IS better and cannot be overdone. Perhaps even more surprising, moderate exercise, which includes walking, also improves all-cause survival better than vigorous exercise — about two times better, according to O’Keefe.

Too Much Vigorous Exercise Backfires

If your goal is to optimize your cardiovascular health and longevity, more is better for moderate-intensity exercise, but not for vigorous exercise. For high-intensity exercise, optimal benefits plateau at approximately 150 minutes/week. As explained in O’Keefe’s study, “Very large volumes of strenuous exercise and/or weightlifting may not be the ideal for optimizing longevity.”¹⁰ The study, a systematic review of research from 2011 to 2022, explained:

“[A] Harvard School of Public Health study that included 116,221 individuals assessed 15 times during 30 years of follow up suggests that if one’s goal is optimizing long-term CV [cardiovascular] health and overall longevity, more is better for moderate-intensity exercise.

However, the same cannot be said for vigorous exercise, where optimal benefits are achieved at approximately 150 minutes/week ... For an individual whose goal is to decrease the risk of CVD and boost life expectancy, a routine of MPA [moderate physical activity] appears to be adequate.

Although chronically performing very high doses of VPA [vigorous physical activity] may attenuate some of the benefits bestowed by less extreme efforts, this is relevant for only about 2.5% of the United States (U.S.) adult population.

This is not to say that VPA is harmful; it substantially reduces all-cause mortality and CVD mortality compared to a sedentary lifestyle. Yet, the magnitude of the mortality and CVD risk reductions with high doses of VPA do not appear to be as substantial as for high doses of MPA.

In the Lee study,¹¹ chronically doing very high doses of moderate exercise reduced risks of all-cause mortality and CVD mortality at least two-fold better compared to chronically performing very high doses of vigorous exercise.”

Keep Exercise Social and Fun After 40

In our interview, O’Keefe further noted that he used to push his body with high levels of exercise, running triathlons, 5K and 10K races and marathons.

“But when I got to be about 45, I started to get palpitations and sometimes I'd get this aching after a really high intensity bike ride or things like that,” he said. “I realized, ‘Wait a minute, where did I get this notion that if exercise is good, this extreme exercise in middle age is better?’ It's just not.” He continued:¹²

“Exercise is good for you — 70% of U.S. adults don't get enough exercise, and they would be healthier getting more exercise, any exercise. In fact, the first 20 minutes of exercise will get you most of the benefits. Even getting out for a walk is dramatically better than sitting on the couch, sitting in front of a screen or sitting behind a windshield.

We have a sedentary lifestyle, and if you don't actively incorporate movement into your day, you're going to be in trouble, no question about it, just like following the standard American diet will absolutely get you in trouble. But about 2% of people are overdoing it. It might be 5%. Highly active people, competitive people. And it's probably because the world you and I live in — I know a lot of people like this. I see patients like this all the time.

They come with AFib, or accelerated atherosclerosis with a lot of calcium in the coronary, or ventricular problems. It can even shorten your lifespan if you get really extreme about it … you don't want to be exercising intensely for five, seven hours a day, let alone do a full-distance triathlon. You're just asking way too much of your heart.

There’s an intuitive logic about this as well. Like everything in nature, you're better off not [being] in the extremes. And that's true with exercise. When you drill down on what types of exercise really correlate best with longevity, it's not the maximum amount of high intensity interval training. Some of that's important, but more is not necessarily better for vigorous intense exercise."

In short, O’Keefe says, once you get into your mid-40s and 50s, exercise should be fun and stress-reducing, not competitive. In his analysis, O’Keefe also stresses the importance of "social exercise" over solo exercise: playing a game of pickleball with friends, for example. O’Keefe and colleagues published a study in 2018 that looked at long-term granular data on physical activity and longevity.¹³

It turned out playing tennis added 9.5 years of extra life expectancy, badminton 6.2 and soccer 4.7, compared to 3.2 years for jogging and 1.5 years for health club activities like weight lifting and running on a treadmill. At first, O’Keefe thought the analysis had somehow gone wrong. But then he realized it was the social aspects of the sports that conferred the added benefits.

"Exercising and making social connections at the same time, that is an absolute goldmine of a longevity activity. That means that even walking with your dog or your friend or [playing] pickleball is huge ... The whole thing is to move your body in a fun, playful manner and make it social."

Is Walking an Ideal Form of Exercise?

Walking is a powerful form of activity for a number of reasons. It’s free and accessible — you can do it virtually anywhere. And it’s gentle enough that most people can engage in it, even if you’re out of shape and haven’t exercised in a while. If you walk with a friend or group, you also get that social element that O’Keefe describes.

Research has shown that even a modest amount of walking offers significant longevity benefits. In a study of 3,101 adults, those who took 8,000 steps or more just one or two days a week had significantly lower all-cause and cardiovascular mortality risk.

“The study’s findings suggest that for adults who face difficulties in exercising regularly, achieving the recommended daily steps only a couple days a week may have meaningful health benefits,” researchers wrote in JAMA Network Open.¹⁴

People who participate in outdoor walking groups also enjoy significant reductions in systolic and diastolic blood pressure, resting heart rate, body fat, depression scores and body mass index, along with increases in VO2max, a marker of fitness level.¹⁵

Meanwhile, a review published in GeroScience¹⁶ found that walking is a powerful antiaging intervention that can reduce the risk of chronic age-related diseases like heart disease, high blood pressure, Type 2 diabetes and cancer, while relieving pain and improving function in musculoskeletal disorders.

The bottom line is, exercise is protective of your heart and overall health, in part by reducing stress-related activity in your brain, and in part by positively influencing everything from mitochondria health to your mood. If you’re middle-aged or beyond, focus on fun, social and moderate-intensity exercise that makes you feel rejuvenated and alive — not grueling high-intensity sessions that drain your energy or leave you with aches and pains.

The Influence of Gratitude Practices on Physical Pain

Thu, 23 May 2024 17:00:00 -0700

Chronic pain affects about 51.6 million American adults, or about 21% of the U.S. population, according to data from the U.S. Centers for Disease Control and Prevention.¹ If you’re one of those experiencing pain, it’s wise to seek natural options before resorting to medications like nonsteroidal anti-inflammatory drugs (NSAIDs), which come with a host of side effects.²

One often overlooked aspect of pain management is the role of the mind-body connection. How you perceive and respond to pain can significantly influence your physical experience, and this is where the practice of gratitude comes into play.

Often perceived as a simple feeling of thankfulness, gratitude can be a free, powerful tool for pain management. It’s also a profound way to boost Joy in your life and improve your overall well-being, as discussed in the featured video above by Robert Emmons, one of the leading scientific experts on gratitude.

The Virtues of Being Grateful

Gratitude encompasses emotions, virtues and behaviors. It has two components, according to Emmons. "First, it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received," he writes in an essay published in the Greater Good Magazine.³ "The second part of gratitude is figuring out where that goodness comes from."

Emmons recognizes the importance of gratitude as a relationship-strengthening emotion, as it "requires us to see how we’ve been supported and affirmed by other people."⁴ In the featured video, he presents findings from their 11-year placebo-controlled study⁵ involving thousands of participants between ages 8 and 80. Their research shows that gratitude practices, like keeping a gratitude journal, led to three categories of benefits — psychological, physical and social.

These findings are echoed by Dr. Sonal Shah, a general practitioner from the National Health Service in the U.K. In the book "A Prescription for Healthy Living," she underscores the potential role of gratitude in clinical medicine:⁶

"The practice of gratitude was traditionally associated with religious activities, but it has recently gained significant interest from the medical community. The field of positive psychology has been developing over the past three decades and has found that the practice of gratitude has benefits in five key areas: emotional, social, personality, career and health.

There is evidence that those who are naturally more ‘grateful’ are happier, healthier, have better overall wellbeing, are more satisfied with life and sleep better … The potential health benefits of gratitude lead to the possibility that it could be used as an intervention in healthcare or as adjunct to support traditional medical management in a variety of clinical settings."

Gratitude and Pain Perception

Several studies have delved into the connection between gratitude and pain perception. Emmons noted in the video, "In the domain of bodily functioning, we find that people who are keeping gratitude journals feel better about their health. They’re bothered less by everyday aches and pains."

This aligns with findings from a study⁷ published in The Australian Journal of Rehabilitation Counselling, which explored the impact of integrating character strengths and gratitude interventions to help alleviate chronic back pain. The study revealed that focusing on positive emotions like gratitude can enhance daily happiness and significantly reduce feelings of anger, thereby improving patients’ quality of life and their ability to cope with pain.

Further supporting this, a study⁸ published in Current Pain and Headache Reports explains the effect of "seeing the glass half-full" on the experience of pain — a concept that is akin to gratefulness, as they both prompt you to appreciate what you have rather than dwelling on what you lack. The researchers suggest that "optimism could indirectly influence the experience of pain through hopefulness and pain acceptance."

The Biological Mechanisms Behind Gratitude’s Influence on Pain

Beyond psychological benefits, gratitude impacts pain perception through physiological mechanisms. According to a study⁹ published in the journal Frontiers in Psychology, "Gratitude can inhibit the hypothalamic-pituitary-adrenal (HPA) axis and lower cortisol levels. Cortisol, considered a crucial mediator of mental states and health-related outcomes, is the hormonal end-product of the HPA axis and can modulate neuroendocrine stress responses."

Lowering cortisol levels is essential because chronically elevated cortisol can lead to widespread inflammation and exacerbate pain.¹⁰ Research also reveals that gratitude practices may help mediate the production of pro-inflammatory cytokines associated with pain.^11,¹²

Furthermore, individuals who engage in gratitude practices have been shown to have higher levels of the CD38 gene, which plays a role in promoting the release of oxytocin. A study¹³ published in Mens Sana Monographs explains the inverse relationship between oxytocin and pain:

"During prolonged periods of fear, anxiety and depression, pain thresholds are lowered and cortisol levels and blood pressure can be chronically and deleteriously elevated. In contrast, during periods of sustained oxytocin release, cortisol levels and blood pressure are reduced, pain thresholds are increased and a calm nonanxious state results."

Through these mechanisms involving the neuroendocrine systems, gratitude can play a pivotal role in managing pain, improving not only your physical symptoms but also your emotional well-being.

Other Ways Gratitude Practices Can Benefit Your Health

In addition to its role in pain management, Emmons highlighted the physical, psychological and social benefits of gratitude journaling:

"In terms of sleep, we find a 10% increase in sleep duration. When people are keeping gratitude journals, they actually sleep 10% longer, and they wake up and they feel more refreshed … restorative active sleep is more efficient in people when they're keeping gratitude journals …

They’re [also] more sensitive to situations, which they themselves can become helpful, outgoing, altruistic, prosocial, generous, compassionate and so on. Less lonely, less isolated. So more positive behaviors, fewer destructive social behaviors …

In the domain of childhood and educational settings … we found that classes [that] were assigned to a gratitude journaling condition actually showed benefits … they became more satisfied with their educational environment, their teachers … the grade-point average increased over the course of an academic year."

Emmons also pointed out the cardiovascular benefits of gratitude, an area backed by substantial research. For instance, a study¹⁴ published in The Journal of Positive Psychology found that gratitude positively influences biomarkers such as endothelial function, as well as prognostic inflammatory markers. It also promotes adherence to positive health behaviors. Gratitude practices have also been linked to:

Better management of blood sugar levels¹⁵	Improved productivity¹⁶
Reduced materialism and increased generosity¹⁷	Increased happiness and life satisfaction¹⁸
Better interpersonal relationships¹⁹	Decreased risk of mental health problems²⁰

Gratitude Cultivates Joy

The notion that you can shape your perception of pain by choosing to focus on what’s good and right with your life resonates deeply with the principles in my upcoming book, "The Power of Choice." Up until now, all my books, nearly all of which have become best-sellers, have focused purely on diet and lifestyle strategies for physical health and longevity.

"The Power of Choice" is also, ultimately, about health, but approaches it from a different perspective — that of connection to your consciousness. It emphasizes the importance of prioritizing Joy in your decision-making process, as it will empower you to make healthy choices and align with your authentic Self.

I capitalize "Self" and "Joy" here to underscore their deeper, transcendent nature. Self represents unlimited, immortal consciousness, while Joy denotes a profound state of contentment that emanates from within yourself.

Practicing gratitude is an act of embracing the power of choice, helping you redirect your attention away from discomfort and toward the Joy that exists even in difficult moments. It nurtures your connection to your Spirit, which unlocks the door to a world where Joy is not just a fleeting emotion but a guiding force on the journey toward optimal health.

10 Ways to Build and Strengthen Your Gratitude

In addition to keeping a daily gratitude journal and appreciating the simple things around you, there are numerous other ways to practice gratitude. I've compiled 10 additional suggestions from various experts below. The key is consistency — incorporate your chosen method into your routine, ideally daily, and stay committed to it.

Write thank-you notes — When thanking someone, be specific and acknowledge their effort or cost. Make it a habit to write thank-you notes or letters for each gift or kind act, or simply to show appreciation for someone being in your life. Try practicing mindful thank you’s for seven days straight to get started.

Say grace at each meal — Saying grace before meals is an effective way to strengthen your gratitude and deepen your connection to your food. This moment of thankfulness doesn't have to be religious. You could simply say, "I am grateful for this food and appreciate all the effort involved in its production, transportation and preparation."

Master the skill of letting go — Stress is an unavoidable part of life, so the key is managing it effectively. Rather than dwelling on stressful events, learn to let go of negativity by acknowledging that the way you feel has little to do with the event itself, and everything to do with your perception of it. As the saying goes, "You can't control what happens to you, but you can control how you react to it."

Be mindful of your nonverbal actions — Smiling and hugging are powerful ways to express gratitude, encouragement, excitement, empathy and support. These physical actions also help enhance your inner experience of positive emotions.

Give praise — Research²¹ suggests that when you express gratitude by praising others rather than focusing on yourself, it tends to have a stronger impact. For instance, showing gratitude to someone with a phrase like "thank you for making the effort to do this," carries more weight than a compliment focused solely on your own happiness, such as "it makes me happy when you do that."

The first approach tends to evoke greater feelings of happiness in the person you're praising and makes them feel more positive toward you. Also, be mindful of your delivery — say it like you mean it. Establishing eye contact is another tactic that helps you show your sincerity.

Pray and practice mindfulness meditation — Expressing thanks during prayer or meditation is another way to cultivate gratitude. Practicing "mindfulness" means that you're actively paying attention to the moment you're currently in. A mantra is sometimes used to help maintain focus, but you can also focus on something that you're grateful for, such as a pleasant smell, a cool breeze or a lovely memory.

Create a nightly gratitude ritual — One suggestion is to have a gratitude jar,²² where every family member can contribute notes of gratitude each day. Any jar will do. It's a simple practice; just jot down a brief note on a slip of paper and place it in the jar. Make an annual, biannual or monthly event of going through the jar and reading each slip out loud.

For families with young children, Dr. Alison Chen in a Huffington Post article²³ suggests creating a bedtime routine that involves stating what you're grateful for out loud.

Prioritize experiences instead of materialistic goals — Research²⁴ shows that spending money on activities rather than material things generates more gratitude and generosity.

Embrace the idea of having "enough" — Practice being grateful for the things you already have, and release yourself from the iron grip of advertising, which tells you there's a lack in your life.

Many who have adopted the minimalist lifestyle claim they've been able to reduce the amount of time they have to work to pay their bills, freeing up time for volunteer work, creative pursuits and taking care of their personal health, thereby dramatically raising their happiness and life satisfaction.

The key here is deciding what "enough" is. Consumption itself is not the problem; unchecked and unnecessary shopping is.

Try the Emotional Freedom Techniques (EFT) — EFT is a form of psychological acupressure based on the energy meridians used in acupuncture that can quickly restore inner balance and healing, and helps rid your mind of negative thoughts and emotions, including the lack of gratitude. In the video below, EFT practitioner Julie Schiffman demonstrates how to tap for gratitude.

The Shocking Environmental and Human Health Impacts of Fabric and Leather Industries

Thu, 23 May 2024 17:00:00 -0700

Editor's Note: This article is a reprint. It was originally published October 11, 2017.

Inexpensive clothing has become a serious pollution problem in more ways than one. Each year, an estimated 80 billion garments are sold worldwide, and each year, Americans alone throw away 15 million tons of clothing¹ — most of it having been worn just a few times. This is a trend that completely disregards the toxic toll each garment takes on environmental and human health throughout the manufacturing and distribution processes involved in its creation.

Organic cotton, which is more sustainable, accounts for a mere 1% of the cotton grown across the globe. Sustainable plant dyes account for an even smaller portion of the global garment industry.

Great benefits could come from expanding the organic cotton and natural textile dye industries. Natural materials such as leather also have significant downsides. Leather processing has become incredibly chemical-intense, poisoning areas where locals are already struggling with widespread poverty and pollution.

The Toxic Side of Leather Tannery

The short video above by Daniel Lanteigne shows the impact the leather processing industry has had in Dhaka, Bangladesh, a country that has no regulations on toxic waste management. More than 20,000 people work and live in the Hazaribagh tannery district, where toxic chemicals from 200 tanneries flow freely through the open sewers lining the city streets. The Buriganga River has turned black from the toxins, and mounds of discarded leather scraps line its banks.

Yet people still use the river for clothes-washing and bathing on a regular basis. As one would expect, skin ulcers, respiratory problems and chest pains are common health complaints in the area. As noted in the video, "market profitability is causing both the government and the tanners to turn a blind eye to the environmental consequences and health hazards."

Bangladesh also does not regulate workers' conditions. Few, if any, are given any kind of protective gear and are in direct contact with the chemicals on a daily basis. Most tanneries do not even have ventilation or indoor lighting. Child labor is also commonplace and unregulated.

Garment Industry Poses Serious Threat to Waterways

An article by Heather Pringle and Amorina Kingdon in Hakai Magazine² highlights how the fashion industry is impacting waterways around the globe. Commenting on the leather industry, Pringle and Kingdon write:

"To transform perishable animal skin into durable leather, factory workers soaked animal hides in a series of toxic baths containing nearly 40 different acids and several heavy metals including chromium, a known carcinogen. The hides absorbed just 20 percent of these chemical brews: the rest was waste.

In all, Dhaka's tanneries discharged nearly 22,000 cubic liters of toxic effluent daily into the Buriganga River, which ultimately flows into the Bay of Bengal …

Faced with an environmental disaster along the floodplain of the Buriganga River, the Bangladeshi government forced Dhaka's leather factories to move to a new industrial park in 2017, and it has promised to install an effluent treatment plant there. But the opening of the plant was delayed, and in February, residents raised fears that the transplanted tanneries were contaminating a second river, the Dhaleshwari."

Toxic runoff from cotton growers also poses a serious threat to water quality. In Pakistan, the fourth-largest cotton producer in the world, the cotton industry has polluted much of the groundwater, rendering it unsafe to drink. Cotton also gobbles up 20 trillion liters (5.28 trillion gallons) of the Indus River's precious water each year.

As a result of widespread water mismanagement, the Indus River now faces the same fate as the Aral Sea, situated between Kazakhstan and Uzbekistan, which has been nearly drained for irrigation, obliterating the once-thriving fishing economy in the area. Aral Sea fishermen of old used to catch 40 tons of fish per year. Today, the area is littered with fishing vessels lying on dry land, and what used to be a thriving seaport is now nearly 50 miles (80 kilometers) from the water's edge.

US Tannery Waste Linked to Polluted Drinking Water

The toxic nature of leather tanning is equally evident in the U.S. In Michigan, fluorinated chemicals have polluted the municipal drinking water in Kent County. The source was traced back to the Wolverine World Wide tannery in Rockford, which disposed toxic sludge at the State Disposal Landfill in the mid-'60s. As reported by MLive.com:³

"Wolverine once made the iconic Hush Puppies shoe brand in Rockford using Scotchgard, a stain and water repellant that relies on per- and polyfluoroalkyl substances known as PFAS, (also called perfluorinated chemicals, or PFCs) as its chemical backbone. PFAS compounds were found in Plainfield Township water in 2013. The system serves about 40,000 customers …

Kent County records state explicitly that Wolverine dumped sludge at the landfill during the years Tefft says he drove it there. Tefft, a former driver for Bell Pick-Up service, says he transported tannery sludge for 13 months in 1965 and 1966 from Wolverine to the landfill …

Tefft also drove sludge to a former Wolverine dump site on House Street NE, where a plume of PFAS compounds are polluting private drinking water wells in Belmont. The Belmont contamination was just discovered this spring … Both PFOS and PFOA are also present in House Street wells."

The Downsides of Denim and Synthetics

Denim — a cultural staple in the Western world — and modern synthetic textiles are also problematic. Most denim produced today is dyed using synthetic indigo dye made from fossil fuels. The faded "stonewash" look also typically involves the use of toxic chemicals. And, most leather tanneries and denim factories tend to be located in the developing world, where regulations and environmental protections are less stringent, if not nonexistent.

One of the largest denim producers in the world is located in Xintang, China, in the Pearl River Delta. Like the Buriganga River in Bangladesh, the local river in Xintang has turned black from the denim industry, which dumps untreated dye water into it. Greenpeace tests reveal nearly 80% of water and sediment samples collected around Xintang and neighboring Gurao contain heavy metals.

Meanwhile, scientists now warn that synthetic fabrics such as acrylic, polyester and fleece shed microfibers when washed, and these microfibers end up threatening marine and human life alike by entering the ecosystem.⁴ As noted in Hakai Magazine,⁵ "… [M]icroplastics may choke zooplankton. Microfibers could then work their way up the food chain, as larger animals gobble up the plastic-stuffed zooplankton."

The fibers have also been found to cause starvation in crabs. Microfibers are used in more than 60% of all clothing made today, making the fashion industry a surprisingly significant source of plastic pollution in addition to chemical pollution.

Man-Made Fibers Pollute Fish Stocks

A 2015 study from the University of California, Santa Barbara (UCSB) directly linked plastics and man-made fibers to the pollution in fish.⁶ Microfibers, which are more prevalent than microbeads (found in face scrubs and similar items), are particularly dangerous as the fibers are easily consumed by fish and other wildlife, accumulating in the gut and concentrating in the bodies of other animals higher up the food chain.

Textile fibers are found in both marine and freshwater fish. When Abigail Barrows, former chief investigator for Global Microplastics Initiative, sampled over 2,000 marine and freshwater fish, 90% had microfiber debris in their bodies.

High concentrations of acrylic and polyester fibers are also found in beach sediment near waste water treatment plants.⁷ Making matters worse, these microscopic plastic fibers soak up toxins like a sponge, concentrating PCBs, pesticides and oil in ever higher amounts as you move up the food chain.

According to a PBS NewsHour report,⁸ which featured Barrows' research, 300 million microfibers from washed clothing enters the Atlantic Ocean via the Hudson River in New York each day. Remarkably, microfibers also enter our environment via air and rainwater.

Rainwater samples reveal up to 10 tons of microfibers descend upon the 1,098-square-mile region surrounding Paris, France, each year. According to urban hydrologist Bruno Tassin, University of Paris-Est, clothes shed fibers not only during washing, but during daily wear as well!⁹

The Dirty Side of Clean Clothes

Once you begin investigating the garment industry, you come to the sober realization that clothing is taking a severe toll on environmental and human health from start to finish, beginning with the toxic chemicals applied to cotton fields, continuing all the way through textile dyeing and tanning of leather, manufacturing, transportation, washing and, ultimately, disposing of each garment.

Following are some of the ways the simple everyday act of washing your clothes contribute to environmental pollution:

Flame-retardant chemicals — Worn against bare skin, such items could be a source of toxic exposure, but even in the best-case scenario, these items contribute to water pollution when washed, and flame retardants do not break down into safer chemicals in the environment.

They may travel great distances from the point of origin, accumulate in people and animals in the food chain and have long-term toxic effects.¹⁰ Exposure to these chemicals at a critical point in development may damage your reproductive system and cause deficits in learning,¹¹ memory, motor skills and behavior. Some have also been identified as carcinogenic.¹²

PFOA/PFOS — Virtually any garment promising to be stain- or water-resistant also contains hazardous chemicals such as PFOA and/or PFOS. Last year, Tennessee Riverkeeper filed a lawsuit against 3M Company under the U.S. Resource Conservation and Recovery Act after PFOA, PFOS and related chemicals were found in the Tennessee River's Wheeler Reservoir.

The suit "seeks to compel the immediate and thorough cleanup of the contaminants," according to EcoWatch.¹³ The U.S. Environmental Protection Agency has a safety level of PFOA/PFOS in drinking water of 0.07 parts per billion. Levels in the Tennessee River near the 3M site were found to be between 50,000 and 70,000 times higher than the EPA's safety advisory for these chemicals. As reported by EcoWatch:

"As even minimal exposure to PFOS and PFOA is linked to a variety of lethal health hazards, there exist virtually no safe levels of the chemicals in the environment.

Research strongly indicates PFOA and PFOS are potent carcinogens and they have also been tied to birth defects and adverse effects on childhood development, significantly decreased immune system function, liver tissue damage and a host of other serious health problems …

'We don't mind 3M making profitable products — but, we cannot tolerate the defendants putting profit ahead of the health of people, the environment and the river,' David Whiteside, Tennessee Riverkeeper's founder and executive director, said."

Phthalates — While not typically associated with clothing, a pilot study found that cotton and polyester fabrics pick up both flame-retardant chemicals and plasticizers, such as phthalates from indoor air.¹⁴ Phthalates are chemicals used to make plastics more pliable.

They leach out from the plastics as the product ages, and are toxic to you and the environment.¹⁵ Phthalates have carcinogenic effects and affect reproduction¹⁶ and development.¹⁷ When clothing carrying the chemicals is washed, the chemicals enter wastewater and are released into the environment.¹⁸

Microfibers — Each washing of a synthetic fleece jacket releases 1.7 grams of microfiber. The older the jacket, the more microfibers are released.¹⁹ Tests reveal acrylic fibers release the most microparticles.²⁰ Up to 40% of these microfibers leave the wastewater treatment plant and end up in the surrounding lakes, rivers and ocean.

To address the problem, scientists are calling for appliance companies to investigate the effectiveness of adding filters to catch the microfibers.²¹

Different types of machines may release different amounts of fibers and chemicals from your clothes, poisoning wastewater runoff and clogging the water supply with hormone-disrupting chemicals and plastics. Research found that top-loading machines release about seven times more microfibers than front-loading models.²²

Laundry detergents — Surfactants and phosphates (the latter of which is used to soften the water and suspend dirt) are among the most destructive pollutants, contributing to algae overgrowth and fish die-offs.

According to a report by Mother Earth News,²³ sodium nitrilotriacetate (NTA, an organic nitrogen compound) and organic polyelectrolytes could be used as substitutes for phosphates. Both are believed to be biodegradable, and overall would pose far less of a risk to the environment. Enzyme "pre-soak" stain removers may be among the worst, as they contain about two-thirds phosphate.

Fabric softeners — According to the "Guide to Less Toxic Products"²⁴ by the Environmental Health Association of Nova Scotia, fabric softeners often contain quaternary ammonium compounds, or "quats," and imidazolidinyl, both of which are known to release formaldehyde. Formaldehyde can cause joint pain, depression, headaches, chronic pain and a variety of other symptoms.

Studies suggest formaldehyde can damage your DNA and may even lead to cancer. For about 5% of people, quats are an extreme sensitizer that can cause a variety of asthma-like symptoms, and even respiratory arrest.²⁵ Fabric softeners also contain carcinogenic coal-tar dyes, ammonia and very strong fragrances.

A single fragrance can be made up of literally hundreds of chemicals, none of which have to be disclosed or tested for safety. Most are derived from petroleum products, which means high potential for human toxicity. Fragrances are one of the leading causes of allergic reactions.

Dryer sheets — Next, you probably put your clothes in the dryer, which has its own ramifications for your health and environment. First, gas dryers exhaust contains carbon monoxide,²⁶ an odorless emission posing well-known health dangers, depending on the concentration in which it's inhaled. Consider this if your child's bedroom window is close to your gas dryer vent.

Scented dryer sheets are commonplace as well, and as your clothing dries, toxic vapors are released into your house, thereby compromising your indoor air quality — and out into the neighborhood. One study²⁷ that evaluated dryer vent emissions from 25 common brands of scented laundry products found that:

More than 600 VOCs (volatile organic compounds) were emitted, and none of these chemicals were listed on any of the 25 product labels. However, clues to the presence of these VOCs include label listings such as "biodegradable surfactants," "softeners" or "perfume"
Two of the VOCs are considered by the EPA to be carcinogenic (acetaldehyde and benzene) and unsafe at ANY exposure level
Seven of the VOCs are classified as "hazardous air pollutants"
The highest concentration of emitted VOCs was acetaldehyde, acetone and ethanol

The Road Ahead

We have a long road ahead of us, considering we need to clean up the entire supply chain — and alter public consciousness about fashion along the way. There's definitely something to be said for the minimalist trend where you own fewer but higher-quality items made in a sustainable way that you can wear for many years to come. To get you started, here are some tips and suggestions for cleaning up your laundry and developing a more sustainable wardrobe:

Opt for organic cotton, hemp, silk, wool and bamboo fabrics. While such items typically cost more than nonorganic cotton and synthetics, buying fewer items will allow you to spend more on each item. On the upside, higher-quality organic items tend to last far longer with proper care, so you get your money's worth in the end.

Opt for items colored with nontoxic, natural dyes when possible. Businesses investing in organic farming and natural dyes include PACT (undergarments and loungewear), Boll & Branch (bed linens, blankets and towels), Jungmaven (organic hemp and cotton T-shirts), Industry of All Nations (clothing) and many others.

If you're just now making the transition to organic clothing, replacing your undergarments with a white undyed version would be a good place to start. Ideally, forgo color and buy items that have not been dyed.

Avoid screen-printed items, as they typically contain phthalates.

Look for the bluesign® certification,¹

Research has demonstrated garlic’s health-boosting benefits due to its antimicrobial, anti-inflammatory, antithrombotic and antioxidant activities, to name a few. Studies^2,^3,⁴ also support the notion that this humble herb has anticancer effects, which should be good enough reason for you to include more of it in your diet.

Garlic Contains Potent Anticancer Phytochemicals

A study published in Biomedicine and Pharmacotherapy⁵ highlights how garlic’s novel phytochemicals can help protect against cancer. According to the authors:

"Cancer researchers have identified that many of the phytochemicals of garlic have anticancer effects. Recently, we found that some components of garlic have novel therapeutic anticancer properties.

This review will discuss the anticancer mechanisms of garlic phytochemicals, showing their potential for cancer treatment in compared to conventional chemoprevention agents."

The researchers noted that the organosulfur compounds (OSCs) in garlic are responsible for its health benefits. These OSCs can be divided into two kinds: oil-soluble compounds and water-soluble compounds.

Alliin, allicin and ajoene are the oil-soluble organosulfur compounds in garlic; allicin is the primary sulfur compound and gives this food its pungent aroma. When garlic is crushed or chopped, it releases a compound called alliinase, which then converts alliin to allicin.

The researchers note that the water-soluble organosulfur compounds — namely S-allylcysteine (SAC) and S-allylmercaptocysteine (SAMC), metabolites allyl mercaptan (AM) and allyl methyl sulfide (AMS) — are the ones that give garlic its anticancer properties, even though they just make up a small portion of garlic’s compounds.

"SAC is an odorless, stable, water-soluble compound with antioxidant and cholesterol-lowering effects in clinical studies … Previous results have shown that SAC acts as an effective agent against the malignant progression of human non-small cell lung carcinoma in both in vitro and in vivo model," the researchers note.⁶

Studies Highlight Garlic’s Mechanisms of Action Against Cancer

Garlic’s biological effects against cancer have been demonstrated in animal and human studies, and the researchers note that they have certain actions on the various stages of cancer:⁷

"In the initiation stage, blocking phytochemicals prevents the bioactivation of carcinogens through antioxidation, antimutagenesis and detoxication. In the promotion stage, suppressing phytochemicals inhibits the proliferation of clonal cells by modulating protein folding and DNA repair.

In the progression stage, suppressing phytochemicals impedes the growth or metastasis of tumors by changing the cell behaviors, including antiproliferation, apoptosis and immunocompetence."

To make it easier to understand, here’s a summary of what garlic does to help prevent cancer proliferation and progression in your system:⁸

Suppressing mutagenesis or preventing DNA mutations that can heighten cancer risk.
Scavenging free radicals that damage healthy cells.
Regulating enzyme activities, which are essential to your body functions.
Inhibiting protein folding in the endoplasmic reticulum, which is part of your cells.
Influencing cancer cell behavior, namely preventing the cells from growing rapidly, making them more susceptible to apoptosis (cancer cell death) and allowing them to be easily detected by your immune system.

The researchers explained that when tumor cells spread in your body, cancer becomes more challenging to treat. Through its compounds, garlic can help block signaling pathways that are needed in cell migration and prevent the spread of tumor cells.

"We thought that garlic components not only have functions in the stages of cancer chemoprevention but also have uncovered potency for cancer therapy," they said.⁹

Garlic Helps Inhibit Relapse by Targeting Cancer Stem Cells

Another study published in the International Journal of Herbal Medicine¹⁰ also reveals that garlic can help prevent cancer from relapsing by targeting cancer stem cells (CSCs). These are the cells found within a tumor that can self-renew and turn into more cancer cells.

Conventional cancer treatments like chemotherapy cannot eliminate these stem cells; even if the tumor is removed, but these CSCs are left behind, they can metastasize and spread.

The researchers conducted in-vitro testing using three different types of garlic extract on different types of cancer cells, including breast, colon, prostate, colon, hepatic and cervical cancers. The extracts were made from fresh garlic cloves, and all showed anticancer potential, although the third extract (G3), made from an evaporated mixture of fresh cloves and ethanol, showed the greatest anticancer activity. According to the study authors:¹¹

"Chemotherapeutic drugs end up killing cancer cells sparing CSCs which after a while can give rise to a full-blown tumor with high metastatic potential. These drugs mainly involve the use of synthetic compounds.

Thus the need of the hour is to have a natural agent which can possess both anticancer and anticancer stem cell activity and additionally should have no or minimal effect on normal cell population."

A review of studies published in the journal Frontiers in Pharmacology¹² not only echoes these findings but also further explains how garlic protects against the harsh side effects of conventional cancer treatments. The researchers noted that garlic may help protect the liver against arsenic trioxide, a medicine used in leukemia patients, and tamoxifen, a medicine used by breast cancer patients.

What Else Can Garlic Do for Your Health?

Garlic belongs to the allium plant family, along with leeks, onions and chives.¹³ In addition to allicin and other sulfur compounds and metabolites, this herb is also rich in bioactive compounds like organic sulfides, saponins, phenolics and polysaccharides. It contains high levels of phosphorus, potassium and zinc as well.¹⁴

Even Hippocrates, the father of medicine, acknowledged the value of garlic for human health, and prescribed it as a cleansing agent, as well as for treatment against abdominal and uterine growths and uterine problems.¹⁵

Indeed, adding more garlic to your diet can provide you with myriad benefits — you can read my article "9 Health Benefits of Garlic" for an in-depth review, but here’s a summary of what this herb can do for you, aside from helping protect against cancer:

Inhibiting the growth of fungi and bacteria — Allicin works as a fungicidal and may help eliminate yeasts and fungi like Cryptococcus trichophyton, Candida albicans, Histoplasma capsulatum and Cryptococcus neoformans.¹⁶

Its antibacterial properties may be beneficial against gram-positive and gram-negative bacteria like Staphylococcus, Enterobacter, Shigella and Klebsiella strains, to name a few.¹⁷

Lowering your risk of metabolic syndrome — A 2018 study¹⁸ said that eating at least 100 milligrams of raw, crushed garlic twice a day for four weeks can help reduce metabolic syndrome, which include high blood pressure, triglyceride levels and fasting blood glucose.

Bolstering immunity — A study¹⁹ found that aged garlic extract can reduce reactive oxygen species (ROS), which helps prevent endothelial dysfunction, a sign of early atherosclerosis.

Minimizing inflammation — Aged garlic provides compounds that modulate cytokine production, which is involved in immune system and inflammatory responses.²⁰

Promoting cardiovascular health — Its properties may act synergistically to protect against heart-related events like heart attack. According to a review published in Antioxidants:²¹

"Based on current research, garlic can significantly reduce the risk of atherosclerosis, hypertension, diabetes, hyperlipidemia, myocardial infarction, and ischemic stroke, thanks to the synergistic effects of its nutritional and phytochemical components."

Antidiabetic effects — A study²² found that consuming an herbal preparation that includes garlic reduced fasting glucose levels. The study participants were given a dose of 750 milligrams herbal preparation three times a day for 12 weeks.

Supporting bone and skin health — Garlic may help ease symptoms of knee osteoarthritis and reduce the risk of osteoporosis in postmenopausal women.²³ It can also benefit warts, denture stomatitis and venous ulcers.²⁴ During World War II, soldiers applied garlic to their wounds as a first-aid remedy to prevent infections.²⁵

Have You Tried Black Garlic?

The best way to enjoy fresh garlic is to eat it raw — you’ll need to crush or chop the cloves to promote the formation of allicin. Simply compress the clove with a spoon or just chop it finely before swallowing.

Not everyone, though, enjoys the strong flavor of garlic, and some find the aroma a bit off-putting, especially when it remains on your breath. You can eliminate "garlic breath" by chewing mint leaves, lettuce or a few slices of raw apple.²⁶

If you’re really not fond of it, consider trying aged black garlic — this is made by fermenting the whole bulbs of fresh garlic in climate-controlled conditions for several weeks. A study in the journal molecules describes it to have a "sweet and sour taste and no strong odor."²⁷ Even those who are averse to fresh garlic may end up liking this product.

Aged Black Garlic May Help Protect Your Brain Health

An animal study published in the journal Nutrients²⁸ found that aged garlic extract (AGE) may help improve short-term recognition memory and ease neuroinflammation associated with Alzheimer's disease. According to the researchers:

"Pretreatment of AGE alleviated the recognition memory impairment involving short-term memory in Aβ (1-42)-induced rats by decrease the density of CD11b-positive microglia immunoreactivity and the density of IL-1β in the injured brain. Therefore, it is suggested that AGE could be a good supplementary food for the improvement of cognitive function in the elderly and AD patients."

They identified the SAC compound as one of the major contributors to aged garlic’s brain-boosting effects, and this compound is found in greater quantities in aged garlic and black garlic compared to fresh garlic. The study authors also noted the other ways that aged garlic may protect the brain, which include:²⁹

Protecting against neurodegenerative conditions
Preventing brain injury following ischemia
Protecting neuronal cells against apoptosis
Preventing β-amyloid-induced oxidative death

To Truly Lower Your Cancer Risk, You Need to Address This First

Please remember that reducing your risk of getting cancer doesn’t simply depend on one nutrient. Even if you zealously consume garlic or use black garlic extract, you can still fall victim to this disease if you fail to address your cellular health.

Virtually all major diseases like cancer, heart disease and obesity are linked to an inability to produce cellular energy due to impaired mitochondrial function. Without sufficient cellular energy, your body will not be able to fuel the innate repair and regeneration processes that are essential to disease prevention and recovery.

There are many factors that can compromise the integrity and functionality of your cells, but I believe there are four top culprits that can severely impact your mitochondrial energy production — excessive linoleic acid consumption, having high estrogen levels, endotoxin production, and chronic exposure to electromagnetic frequencies (EMFs) and 5G technology.

I believe that addressing these four factors will help repair your mitochondrial function and optimize your cellular energy production, and is the crucial first step toward warding off chronic diseases, not just cancer but virtually all chronic diseases plaguing the world today. My new book, which will be out this summer, will go into more details about these culprits and the best strategies to improve your cellular energy, so stay tuned.

The Scourge of Soybean Oil

Wed, 22 May 2024 17:00:00 -0700

Southern Maryland, where I live, used to be a premier tobacco-growing region. Then in the 1980s, as the risks of tobacco smoking became clear, the state of Maryland instituted a tobacco buy-out program. Tobacco farmers received a large payment for ten years in a row to never plant tobacco again.

The problem is that what replaced the tobacco was mostly soybeans — a crop that is far more carcinogenic and dangerous than tobacco. Fields-of-lung-cancer became fields-of-every-kind-of-cancer.

Soybean Oil Can Fuel Cancer

Edible fats and oils consumed in the U.S., 2017/18. Credit: USDA.

The most commonly used oil in the U.S. is soybean oil. Soybean oil is highly unsaturated, meaning that it contains mostly omega-6 polyunsaturated fatty acids along with about 10% omega-3 fatty acids. These types of fat molecules break down into highly reactive free radicals and aldehydes during high-temperature processing, and even further during high-temperature frying — the omega-6s certainly do but even more so the very fragile omega-3s.

It’s a well-kept secret that many studies associate the consumption of high levels of polyunsaturated oils with cancer; other studies show that saturated fats, as in coconut oil, butter, lard and tallow — the kind of healthy fats that soybean oil replaced — protect us against cancer.

All industrially processed oils are carcinogenic, especially soybean oil. But there’s a lot more that’s wrong with this ubiquitous food ingredient. Soybean oil also messes with your mind.

Health Effects of Soybean Oil Diets

In 2015, researchers at the University of California at Riverside compared mice on four different diets of equal calories: a diet high in coconut oil; a diet high in soybean oil; the coconut oil diet plus high-fructose corn syrup (HFCS); and the soybean oil diet plus HFCS.¹

Those mice who received diets high in soybean oil, with and without HFCS, had increases in weight gain, adiposity, diabetes, glucose intolerance and insulin resistance. They also developed abnormalities in the liver, including fatty liver. Those mice on diets high in coconut oil in general did not develop these problems.

Two years later the researchers repeated the study using soybean oil genetically modified to contain lower amounts of polyunsaturates.² This oil also induced obesity and other problems in the mice, but not as greatly as the original soybean oil.

These results point to polyunsaturates — and not high-fructose corn syrup — as the major culprit in the current epidemic of obesity and diabetes.

In January 2020, the research team published more bad news. Not only does soybean oil cause metabolic diseases like diabetes, but also contributes to genetic changes in the brain that could lead to conditions like anxiety and Alzheimer’s disease — both the conventional soybean oil and the modified soybean oil had the same effect.³

Soybean Oil Has Pronounced Effect on Your Master Gland

Most seriously, the researchers found that soybean oil had a pronounced effect on the hypothalamus. The hypothalamus is the body’s master gland; it regulates body weight, maintains body temperature, directs the formation of sex hormones, is critical for physical growth, and modulates our response to stress. Soybean oil caused the dysregulation of about one hundred genes in this organ.

For example, in soybean oil-fed mice, the levels of oxytocin in the hypothalamus went down. Oxytocin is the “love” or “cuddling” hormone that plays a role in social bonding, sexual reproduction, childbirth and the period after childbirth.

Oxytocin stimulates milk production and helps mothers bond with their babies. Apart from childbirth, oxytocin seems to play a role in reducing fear and anxiety in both sexes and even in protecting us from addictive behaviors.

I’ve often said that the hypothalamus is the seat of impulse control, and if there is anything that characterizes today’s generation of children, brought up on vegetable oils instead of butter and lard, it is lack of impulse control.

In addition, various structures in the hypothalamus appear to be related to gender expression, sexual orientation and gender confusion such as transsexuality.⁴

The formation of these structures begins in utero and continues through childhood and puberty. Is soybean oil a culprit in the tragic situation so many young people find themselves in today — feeling like they are the wrong sex for their body? If soybean oil affects the expression of dozens of genes in the hypothalamus, the likelihood is yes.

Soybean Oil Found in Most Processed Foods

There are a lot of harmful things in modern diets — refined sweeteners (sugar, high-fructose corn syrup), MSG and artificial flavors, pasteurized and homogenized milk, modified food starch, extruded grains (breakfast cereals), glyphosate and other agricultural chemicals, etc. — but by far the worst are the industrially processed seed oils, especially soybean oil.

And soybean oil is in everything! Margarine and spreads; Cool Whip, creamers and mayonnaise; salad dressings and dips; chips, crackers and snack foods; bread, donuts, cake (especially the icing) and pastries; French fries and fried chicken; and prepared foods like pizza.

The only way to avoid it is to avoid processed foods and return to the healthy fats of our ancestors — mostly animal fats (butter, lard, duck fat, tallow, etc.), plus traditional oils like coconut oil and olive oil.

Soybean Waste

By the way, what’s left after pressing soybean oil out of the seed is a high-protein gunk, which food processors manipulate and refine in order to remove the protein — resulting in products like soy protein isolate and soy protein concentrate.

These waste products are then used in a myriad of highly processed foods such as soy protein smoothies, energy bars and fake meat like the Impossible Burger. Do not for a moment believe that the corporations selling these “plant-based” foods as good for your health and good for the planet have any other motive than making a profit off a cheap waste product.

How to Rid Your Diet of Soybean Oil

If you’ve been eating the standard American diet of processed foods, getting off the vegetable oil can be a daunting challenge. Here is a list of the changes you can make (some easy, some a little harder) as first steps in regaining your health. Even if you only do some of these changes, your body will thank you!

Standard American Diet	Do This
Instead of margarines and spreads	Use butter instead
Instead of cooking oils	Cook in lard and bacon fat
Instead of commercial salad dressings	Learn to make your own with olive oil and vinegar
Instead of Cool Whip	Use real whipped cream
Instead of non-dairy creamer	Use real cream or real half-and-half
Instead of commercial mayonnaise	Make your own or use a coconut oil-based mayo
Instead of commercial dips	Make your own using sour cream and other ingredients
Instead of chips	Crunch on plain pork cracklings
Instead of typical crackers	Find crackers made with palm oil or coconut oil
Instead of processed snacks	Enjoy cheese and salami
Instead of supermarket bread	Use the WAPF Shopping Guide to find natural sourdough bread without added oils
Instead of French fries	Make your own oven fries cooked in lard or duck fat
Instead of fast food fried chicken	Make your own, fried in lard
Pastries, cake, donuts	Minimize as best you can (drink a glass of raw milk instead!)
Pizza	Save for a special treat, not every day, and order thin crust pizza

The Weston A. Price Foundation has been warning the public about the dangers of industrial seed oils since its inception, twenty years ago. Your membership supports this important work.

About the Author

Sally Fallon Morell is author of the best-selling cookbook “Nourishing Traditions” and many other books on diet and health. She is the founding president of the Weston A. Price Foundation (westonaprice.org) and a founder of A Campaign for Real Milk (realmilk.com). Visit her blog at nourishingtraditions.com.

Why You Shouldn't Use Cotton Swabs to Clean Your Ears

Wed, 22 May 2024 17:00:00 -0700

Editor's Note: This article is a reprint. It was originally published January 21, 2017.

Guidelines have been submitted that support something you probably already knew, that using cotton swabs to clean your ears isn't a good idea. The counsel was published in the journal Otolaryngology-Head and Neck Surgery, authored by the American Academy (AAO-HNS) advisory panel of the same name.¹

You may remember the mantra that's been repeated since you were a kid — Never put anything in your ear that's smaller than your elbow. But why? We all want clean ears; further, being able to hear what's being said at the dinner table is usually a good thing, so if there's wax buildup, getting rid of it somehow seems logical.

Dr. Seth Schwartz, chairman of the guideline update group for the Academy, said doctors aren't the only ones paying attention to such guidelines. They're aware that more people have been opting for self-care. Incidentally, while one wouldn't think such a document would be especially sought after, apparently it is. More than 50,000 copies of the old guidelines have been downloaded.

'Nothing Smaller Than Your Elbow,' but Why?

Two very positive things came about when the clinical guidelines were submitted. One was that a consumer representative, not necessarily connected with the medical community, was included on the panel. Another was that the verbiage used became much more clear and straightforward than in years past, Schwartz said, adding:

"The process has become a little more transparent in the way we actually write the guidelines now. We are more clear about why the decisions we made are made and what data there is to support it."²

The guidelines' answer to the "why" question is pretty concise, as CNN reported:

"Cotton swabs, hair pins, house keys and toothpicks — the many smaller-than-our-elbow-objects we love to put in our ears — can cause cuts in our ear canals, perforate our eardrums and dislocate our hearing bones.

And any of these things could lead to hearing loss, dizziness, ringing or other symptoms of ear injury."³

The better alternative, experts say, is to let nature take its course. So how does that work for getting waxy ears clean? According to the AAO-HNSF, if your body is ridding itself of excess wax correctly, your ear canals should never have to be cleaned.⁴

Glands in your ears produce earwax to keep them lubricated, as well as clean and protected. The main reason it's present is so foreign bits like dust, dirt and dead skin cells will get stuck in it rather than burrowing deeper and lodging in your ear canal.

One study lists lysozyme, an antibacterial enzyme, fatty acids, alcohols, cholesterol and squalene as natural elements in your earwax.⁵ Additionally, studies say earwax is produced only in the outer one-third of your ear canal, so using cotton swabs or another instrument can push earwax into the deeper part of your ear canal, near the eardrum.⁶

Further, using cotton swabs in your ears releases histamine, which may cause itching, irritation and inflammation. The usual response then is more cotton swab use, making the problem worse.

To be clear, it's trying to get rid of earwax that often causes problems, because bacteria, fungus and viruses can be introduced from your outer to your inner ear. Besides blocking your ear canal and causing hearing loss, using instruments can rupture your eardrum.

Earwax elimination takes place naturally when you talk or chew food — Your jaw movements, along with skin growth within the canal, join forces, as it were, to help move old earwax out so new, "clean" earwax can form. The old earwax gets washed away when you bathe.

The Dos and Don'ts of Cerumen Impaction

So what's the low-down when cerumen, the clinical term for earwax, builds up in your ears? In the guidelines' section called "Dos and Don'ts," it explains that impaction takes place when the ear fails to properly eliminate earwax. This happens most often in older people, Dr. James Battey, director of the National Institute on Deafness and Other Communication Disorders (NIDCD), said, explaining a common scenario:

"For those with impacted ear wax, the use of cotton-tipped swabs may push the earwax deeper into the ear canal and harm the eardrum … About 2 percent of adults with impacted earwax may go to the doctor with hearing loss as their symptom."⁷

Cerumen buildup is one reason why many elderly people are unable to hear well. Whether you're having trouble hearing or think you have earwax buildup, see a healthcare professional, who may use microsuction to clean your ear canals using gentle suction and instruments, or other appropriate removal methods.

If the volume of cerumen is high, high-pressure ear canal irrigation with a syringe may be necessary, but only by a professional because improper methods and pressure could damage your ear drum. However, don't use irrigation to clean your ears if you're diabetic or have a broken ear drum.

Again, that's where the most important "don't" comes in — Don't use any kind of sharp instrument like a knitting needle, bobby pin or pencil to clean your ears. (Yes, all of these are tools that have been used for this purpose.)

Another "don't" recommendation is to avoid overcleaning your ears because it might make an impaction problem worse. The drive to have clean ears is cultural, Schwartz explains, but it's best to simply wipe away excess wax when it makes itself evident on the outside of the ear.

As for some of the "Dos," one is to talk to your doctor about how to treat earwax impaction yourself in the privacy of your own home. That said, some ear conditions (which you may not even realize you have) may make some self-cleaning options unsafe.

And About Those Ear Candles and Jet Irrigators — No, Just No

The concept of ear candles may have emerged as far back as 2500 B.C.⁸ Audiology.org describes these earwax removal devices and how they're purportedly used:

"Hollow tapered cones made of cloth and soaked in beeswax or paraffin; the narrow funnel is placed into the ear and the opposite side of the cone is ignited … Proponents of ear candling claim oxygen is drawn from the flame, thus producing a vacuum that literally pulls residue out of the ear."⁹

One study¹⁰ said that in a limited clinical trial involving eight ears, no cerumen removal from the external auditory canal was evident, and that 122 otolaryngologists counted 21 ear injuries from ear candle use. Candle wax was often deposited during the process, and in conclusion, "ear candles have no benefit … and may result in serious injury."

Ash residue is another substance ear doctors have found in peoples' ears after using ear candles, and accidents (which you'll have sometimes when you're playing with fire) are credited with more than a few injuries.

When Too Much Earwax Is Just Too Much

"It's not a bad thing to have wax in your ears. Everybody does and should," Schwartz said. "It's more of an issue when it becomes too much."

There's also the fact that some people experience drainage, pain, hearing loss and even bleeding from their ears. In any of those cases, it's a problem that must be addressed by a medical professional, so it's a definite "do" to see your doctor.

The simplest and safest way to remove earwax at home is to lie on your side with a towel under your head and put a few drops of olive oil, coconut oil or water in your ear to soften the earwax. Then, pour a capful of 3% hydrogen peroxide in your ear to flush the wax out. Pure, clean water or a sterile saline solution works just as well as oil or over-the-counter eardrops.

Using hydrogen peroxide may also help improve respiratory infections, like colds and flu. You may hear a bubbling noise or feel a slight stinging sensation; both are perfectly normal. When those subside, repeat with the other ear.

Insufficient amounts of omega-3 fats in your system may be making your earwax buildup worse. The best way to remedy this is to eat omega-3-rich foods like wild-caught Alaskan salmon and sardines or take a high-quality, animal-based omega-3 supplement. When your buildup or impaction has dissipated, make sure you're getting sufficient amounts of omega-3 to prevent a recurrence.

Hearing loss is not always an indication that someone has wax built up in their ears. In fact, the older a person is, the more opportunities they've had in their life to experience loud noises that could precipitate partial hearing loss. It's one of the most common causes. The NIDCD says:

"Sounds can be harmful when they are too loud, even for a brief time, or when they are both loud and long-lasting. These sounds can damage sensitive structures in the inner ear and cause noise-induced hearing loss (NIHL)."¹¹

Just Dump Your Smelly Sponge

Tue, 21 May 2024 17:00:00 -0700

Editor’s Note: This article is a reprint. It was originally published August 19, 2017.

What common household item has around 362 different species of bacteria residing inside it? You’ve probably already guessed from the title that it’s your average, everyday kitchen sponge, but did you know killing those little critters takes more than a few minutes in a microwave, as per some “kitchen hacks” advice?

It seems that nuking (microwaving) used sponges does kill some of the bacteria, but not the worst ones, according to a 2017 study published in Scientific Reports and titled “Microbiome analysis and confocal microscopy of used kitchen sponges reveal massive colonization.”¹ The study explains something previous research has missed — namely, that a used kitchen sponge generally carries not just a lot of germs, but a lot of different species of germs. As The New York Times asserts:²

“It may nuke the weak ones, but the strongest, smelliest and potentially pathogenic bacteria will survive. Then, they will reproduce and occupy the vacant real estate of the dead. And your sponge will just be stinkier and nastier and you may come to regret having not just tossed it.”

There are bacteria, then there are pathogens, which Science Daily describes as “a biological agent that causes disease or illness.”³

Kitchen Sponge Microbiome — Yikes

In the study, a research team led by Markus Egert, a microbiologist at the University of Furtwangen in Germany, examined the DNA and RNA in samples from 14 used sponges and found 362 bacteria species. Besides the surprise of that, the researchers were flummoxed by the density of all those microbes jammed into such a tiny space. In total, about 82 billion bacteria inhabited a single cubic inch of sponge.

The scientists used a few different tools to detect the different bacteria types, including fluorescence and laser microscopy. Not all the sponges were old or loaded with food particles, and some had been “cleaned.”

With what we know about bacteria, it’s no surprise that they love hanging out in used sponges, what with all the raw chicken juice, seafood and other random food bits, not to mention whatever germs might be on food packaging handled by people who haven’t washed their hands. Such cross-contamination is a leading cause of foodborne disease.

And people often use sponges to wipe down the kitchen sink, refrigerators, cutting boards, can openers, garbage pails and countertops, the last of which is the recipient of everything from grocery bags to kids’ toys to your cellphone. These items may have come into previous contact with your bathroom sink, the floor of your car and your neighbor kid’s mouth.

Part of the problem with sponges, in particular, is that they’re generally held under a faucet of warm to hot running water, which simply jump-starts additional bacteria, as the moisture and warmth create the perfect living environment for them. One of the worst is a particularly prolific microbe called Moraxella osloensis, which lives on human skin and can cause infections in people with weak immune systems.

That nasty dirty-laundry smell is often caused by these bacteria, as is the mildew-meets-microbe odor you may smell the moment you walk toward your kitchen sink. Other dirty-sponge bacteria generally include E. coli, campylobacter (which is the main cause of many types of diarrhea), Enterobacter cloacae, Klebsiella (which can cause pneumonia), Proteus (a common cause of urinary tract infections), salmonella and staphylococcus, Fox 8 Cleveland⁴ reports.

Your Kitchen Sponge Contains More Germs Than Your Toilet

As it turned out, the 14 sponges the scientists used in their research ended up containing more bacteria than your average toilet. In fact, a Forbes article asks, “Do you wash your dishes in the toilet?” Of course, not all toilets are the same, just as not all sponges are the same.

It has everything to do with how long they’ve been used, and by whom and for what. But here’s the kicker: Egert equated the number of bacteria with that of human stool samples and commented, “There are probably no other places on earth with such high bacterial densities.”⁵

Back to equating your kitchen sponge’s dirty innards with that of your toilet’s, it may seem a little harsh since you don’t (presumably) actually poop in your kitchen sink. Further studies show that many people don’t wash their hands correctly, or as often as they think they do. In addition, your kitchen, being the hub of the house, is the room most frequented by friends and family, and along with them, their germs.

Thrift — It Only Works When It Does

There’s an old saying: “Use it up, wear it out, make it do or do without.” That’s true much of the time, but it doesn’t make sense to keep nuking your sponges if it’s not killing potentially illness-causing bacteria. People who take their thrifty nature seriously often do what they can to save money, so they pride themselves on such steps as washing out their sponge and placing it in the microwave on high for a few minutes, believing it will disinfect it.

You may also do this if you’re environmentally conscious and looking to avoid or reduce waste. However, while the sponge may smell a little better, that doesn’t mean it’s done the job, the scientists add.

“The odor is a compound produced by the bacterium’s metabolism. It eats fat. It excretes fat. And that fatty excrement stinks … Disinfecting it, as many have tried, does not necessarily work.

You can microwave a sponge, throw it in the laundry or dishwasher, douse it in vinegar or other cleansing solutions or even cook it in a pot. But the researchers discovered more of the potentially pathogenic bacteria, like Moraxella osloensis, on the sponges collected from people who said they routinely disinfected them,” The New York Times reported.⁶

To reiterate, the problem is that the bacteria actually gets worse when the sponge is microwaved. If it can’t be cleaned completely, it’s best to bite the bullet and get a new sponge, especially, Egert says, “if it starts to move.”⁷

If you just can’t see pitching a sponge that seems, from appearances, to be perfectly fine, you might run it through a laundry cycle at the hottest setting with a natural powder detergent and bleach — in a load of white items, perhaps — then use it somewhere it will be less crucial for it to be pathogen free, such as the bathroom.

Microwaves Don’t Work the Way Some People Think They Do

Microwaves also don’t kill bacteria in food as many people think they do. The German study revealed that it’s great to have a cleaning routine, but as comfortable as you may be with it, the fact is most people aren’t cleaning their sponges as thoroughly as they think they are. In the microwave, they might not be sanitizing their sponges long enough or hot enough.

Here’s why: Microwaving or boiling it will wipe out a significant number of the bacteria, but those said to be cleaned regularly did not have any fewer bacteria than the ones that hadn’t been cleaned at all. It’s like the old saying that you can’t read a book by its cover, aka, just because something doesn’t look dirty (read: loaded with harmful, disease-causing and along with arguably some benign microorganisms, as well) doesn’t mean it isn’t.

Another study describes a community picnic in Juneau, Alaska, after which dozens of people took home leftover roast pork (which had been prepared and flown in from a Seattle restaurant) and reheated it. Of the 43 people who ate the leftover pork, 21 of them — 49% — got sick with salmonella poisoning. According to the study:⁸

“Of the 30 persons who ate reheated meat, all 10 who used a microwave oven became ill, compared with none of 20 who used a conventional oven or skillet … Compared with conventional methods of reheating, microwave ovens had no protective effect in preventing illness. To prevent outbreaks such as this one, care must be taken to assure that food is both properly cooked and handled and properly reheated.”

It should be noted that the restaurant that prepared the roast pork thawed two frozen pigs for several hours at room temperature, then cooked them in a gas-fired flame broiler. One of the pigs was left unrefrigerated for anywhere from 17 to 20 hours after being cooked.

Microwave Your Underwear — What?

Whether or not you’re aware, there’s a school of thought that microwaving your underwear will get rid of bacteria better than detergent and do it without exposing you to toxic agents from many of the products on the market.

Some believe the yeast that may be lingering in undergarments need to be zapped in the microwave to be sure the microorganisms are truly and sincerely dead, but honestly is it a good idea? To get rid of potentially bacteria-ridden underwear, microwaves aren’t a good way to do it for a plethora of reasons:

Synthetic material in underwear could melt or even catch fire
Early microwave models can leak radiation

Instead:

A better way is to wash your undergarments separately, then tumble dry for a minimum of 30 minutes
Add 2 cups of 10 particles per million (ppm) of colloidal silver, an antibacterial, to the rinse cycle
Keep your washer clean by routinely doing an empty “load” using hot water and one-half cup of white vinegar and one-half cup of baking soda

Recommended Steps Regarding Used Sponges

The first thing Forbes recommends is that you wash your hands well before, during and often while busy in the kitchen doing things like flipping through your cookbook, using your phone, peeling carrots and putting dishes in the dishwasher. That’s usually how it goes in a busy kitchen.

You’re not required to pitch the sponge you just got out yesterday (necessarily), but once a week might be good. Only you know how much you use it, and what you’ve used it for. If you used it to wipe the baby’s mouth, soaked up milk spilled from the floor and cleaned the sink drain with it, you probably have some cleaning to do. Forbes⁹ offers three ways to sanitize your sponges, which, as mentioned, may have varying results:

Boiling them
Microwaving
Soaking them in bleach — 1/4 to 1/2 teaspoon of bleach per quart of warm — not hot — water for at least one minute

According to the U.S. Department of Agriculture (USDA), microwaving sponges kills 99.99999% of the bacteria present on them, while dishwashing kills 99.9998%.¹⁰ If using your microwave, Michigan State University¹¹ advises:

Make sure the sponge is completely wet because otherwise it could catch fire in the microwave (or worse, explode).
Place the wet sponge in the microwave on high for one minute, which is sufficient to kill bacteria.
Be careful when removing the sponge as it will be hot. You may want to set a timer for 10 to 15 minutes to give it a chance to cool before removing.

You may be interested in knowing that getting rid of bacteria in sponges appears to work best in a lab environment and not so well in actual kitchens, Fox 8 Cleveland¹² says, maybe because they’re getting a wide range of uses that some might raise their eyebrows at (but then, everybody’s germ tolerance is different).

However, in light of the aforementioned information, you may want to use other methods. The dishwasher is another idea. Needless to say, sponges with metallic scrub pads shouldn’t be disinfected or sanitized in the microwave, so the dishwasher method works. First, use the hottest and longest cycle on your dishwasher, then use the dry cycle.

If you’re just not sure, even if it appears to be OK (but especially if it doesn’t) dumping your sponge into the nearest garbage pail once a week or so and starting with a new one is your best bet (although one microbiologist advised once a month¹³). Not only will you be assured you’re not spreading germs all over your kitchen and to the visitors therein, but it’s also just a good habit to get into. Next, you probably want to take a look at your dishcloths.

New EPA Rule Threatens Locally Produced Beef

Tue, 21 May 2024 17:00:00 -0700

A new Environmental Protection Agency (EPA) regulatory rule is an attack on the local food movement and domestic agriculture. It will force small meat and poultry products (MPP) producers to invest heavily in new water filtration systems or face closure.

The EPA moved quickly to implement new rules on wastewater generated by the domestic MPP industry. This effort to regulate wastewater was not without opposition though.

The Kansas Natural Resource Coalition (KNRC), American Stewards of Liberty and smaller coalitions argue this is an example of federal overreach. The rule incentivizes meat importation, which may force small businesses to close.¹

Effluent Limitations Guidelines and Standards

Effluent Limitations Guidelines (ELGs) were first defined in the Clean Water Act of 1974.² These wastewater standards are developed by the EPA based on the current technological performance of treatment and control technologies. The goal was to prevent the discharge of harmful pollutants at levels that could adversely affect human health and the environment.

ELGs vary by industry, reflecting the unique characteristics and pollution profiles of different types of industrial activities. For the MPP industry, ELGs are designed to minimize the release of nutrients, pathogens and organic matter that could deplete oxygen levels in water bodies, harm aquatic life and compromise water quality.³

The standards for meat and poultry producers were last updated in 2004. Currently, they apply to approximately 150 of the 5,055 MPP facilities in the U.S. As the KNRC pointed out, "The history of EPA’s regulation of MPP effluent guidelines and standards has never extended beyond direct discharge facilities. The proposed rule seeks to significantly expand EPA regulatory reach."⁴

EPA Rules Previously Covered Only Direct Discharge Facilities

EPA rules for the MPP did not previously cover direct discharge facilities. A direct discharge facility in this industry refers to a plant or operation that releases treated or untreated effluent directly into surface waters, such as rivers, lakes or estuaries.

This contrasts with indirect discharge facilities that release effluent into municipal sewage systems for further treatment before being released into the environment. Direct discharge facilities are subject to stringent regulatory oversight because their effluents enter the water system directly, where they can have immediate impacts on water quality and aquatic ecosystems.⁵

EPA Shifts Enforcement Priorities Away From Factory Farms

The new effluent guidelines represent a major change. The EPA's proposed amendment establishes strict limitations on nitrogen and phosphorus, while adding E. coli bacteria limitations for direct discharge facilities. But they have also greatly expanded the reach of their regulations.

The EPA’s proposal, at a cost of an estimated $232 million annually, is designed to reduce pollutant discharges by 100 million pounds per year.⁶ It is just part of an aggressive plan to update effluent guidelines nationwide, applying a wave of new industry specific standards.⁷

Waters of the United States Expanded to Include Private Sources

Most water used in meat and poultry farming is from well sources or privately owned water sources. Under the Clean Water Act, the EPA's authority extends to the regulation of pollutants discharged into the "Waters of the United States" (WOTUS), a term that encompasses the scope of waterbodies under federal jurisdiction.⁸

The definition of WOTUS has been subject to change and legal battles, which significantly impacts regulatory scope. These waterbodies typically include major rivers, lakes and coastal waters, along with their tributaries and adjacent wetlands. Expanding EPA rules to include private water sources represents a massive expansion of federal reach.⁹

Moreover, as the KNRC noted in their comment to the EPA,¹⁰ the stringent requirements under the updated Effluent Guidelines (ELGs) for the MPP industry,¹¹ raises concerns among smaller producers about the financial and operational feasibility of meeting these enhanced environmental protections.

New Clean Water Rules Fast Tracked

With something as important as the expansion of federal authority over private water sources and laws that could shutter domestic meat producers in an era of inflation and supply chain issues, you should expect a period of deliberation.

The Clean Water Act Effluent Limitations Guidelines and Standards for the Meat and Poultry Products Point Source Category rule was proposed by Biden Administration regulators on January 23, 2024. The public hearings were held January 24 and 31, 2024. The minimum for public comment closed on March 24 and the new rules took effect on March 25, 2024.¹²

The EPA public comment process requires a minimum of 60 days following publication date. Considering the initial Clean Water Act was last updated in 2004, the stakeholders impacted by these rules hardly had time to mount a defense before they took effect.¹³

New Meat and Poultry Regulations, an EPA Power Grab?

The KNRC argues this rulemaking’s proposal to regulate indirect discharge facilities strikingly stray from constitutional and statutory grounds, threatening to upend the delicate balance of power between state and federal governments. While it took immediate effect, it is certain to face legal challenges.

The Clean Water Act (CWA) was crafted by Congress with a clear intent — to keep the primary control over land and water use firmly in the hands of the states. As KNRC noted in their comment,¹⁴ the Supreme Court, in Sackett v Environmental Protection Agency et al, highlighted the dangers of stretching the CWA's scope too far, warning it could infringe on this critical state authority.

Nitrogen and Phosphorous Pollution Turned Up by EPA Field Tests

In the case of MPP producers, EPA field researchers failed to find much in the way of viruses, bacteria, heavy metals or traditional toxins. What they did find were significant quantities of two nutrients — nitrogen and phosphorus.¹⁵

Nitrogen and phosphorus, while essential for the growth and health of aquatic plants, are damaging in excessive quantities. For meat and poultry producers, controlling the discharge of these nutrients within acceptable EPA guidelines can pose a major challenge.

High concentrations of nutrients in bodies of water lead to eutrophication. This is a process characterized by the overgrowth of algae that depletes oxygen levels, harming fish and other aquatic species, as has happened in Florida.¹⁶ This imbalance not only disrupts ecosystems but also compromises water quality, affecting the wildlife and human populations depending on these water resources.

Concerns About New EPA Restrictions

Reducing pollution of public or private water sources is an admirable goal on paper. But there is more here than meets the eye. The rules list 17 species of endangered animals, setting the table for future lawsuits by environmental groups citing the Endangered Species Act to sue the EPA and private businesses.

In their comments in the federal comment register, the KNRC stated the new rules "gives priority to environmental justice goals and emphasizes ecological benefits, but the EPA jurisdiction under the Clean Water Act is not based on ecological importance or environmental justice."¹⁷

Rules Are Silent About Green House Emissions and Future Carbon Taxes

One method of reducing nitrogen and phosphorus is anaerobic wastewater treatment. This method uses microorganisms that consume biodegradable organic compounds, reducing organic matter and biooxygen demand in wastewater. The process generates CH₄ and CO₂. This combination of gases, predominantly CH₄, is commonly referred to as biogas.¹⁸

The new guidelines are silent on the topic of future carbon taxes and the financial toll of biogas produced by newly mandated anaerobic wastewater facilities. This is especially relevant considering the new carbon credit/taxes introduced by the Biden Administration through the Commodities Credit Corporation.

States like Oregon, California and Washington have taken the lead, implementing their own Cap and Trade laws, which require businesses to buy carbon credits to keep their doors open. This marks a significant shift in how environmental regulation and corporate responsibility are approached.

BEEF ACT Introduced to Protect Local Meat Processors

Reps. Ron Estes (R-KS) and Eric Burlison (R-Missouri) introduced the Banning EPA’s Encroachment on Facilities (BEEF) Act, H.R.7079 in response to the new EPA guidelines on January 26, 2024.¹⁹

This law would, "Prohibit the Administrator of the Environmental Protection Agency from finalizing, implementing or enforcing certain changes to regulations regarding meat and poultry products effluent discharges and for other purposes."²⁰ However, supporters of the bill are not optimistic about the odds of the BEEF Act ever passing out of committee, and plan legal challenges to the EPAs authority.²¹

Fall of Chevron Doctrine Means Legal Challenges Are Now Possible

Until recently, this is where this story would end due to Chevron deference. This is a principle of administrative law that compels federal courts to defer to a federal agency's interpretation of an ambiguous law that the agency administers, unless the interpretation is unreasonable.

The Chevron deference stems from the 1984 U.S. Supreme Court case Chevron U.S.A., Inc. v. Natural Resources Defense Council, Inc. Historically, cases against new EPA rules would advance to federal court and the judge would not consider the case on its merit due to the precedent of Chevron.

Landmark 2022 SCOTUS Ruling Hobbled EPA

This principle significantly impacts how environmental regulations, among others, are interpreted and implemented, affecting the balance of power between the judiciary and federal agencies. Chevron deference made it nearly impossible for private businesses to sue or slow the expansion of federal regulatory power.²²

Chevron deference has been largely dismantled by recent Supreme Court decisions. West Virginia v. Environmental Protection Agency has put the deference into question, particularly when it concerns significant questions of economic and political impact that Congress did not clearly delegate to the agency.

This shift in judicial thinking suggests that the EPA’s new regulations on meat and poultry producers could face significant legal challenges, especially where authority under the Clean Water Act is interpreted to include broad regulatory actions that have substantial economic consequences.

Critics long argued that such expansive interpretations by the EPA need more explicit congressional approval, reflecting a judicial recalibration of the balance of power between the legislative and executive branches in environmental regulation.

Chevron deference circumvents the legislative process and consolidates power within federal agencies, raising concerns about the separation of powers and the democratic accountability of regulatory actions.

Beef Checkoff Program Is Another Obstacle for Local Producers

Small beef and poultry producers are also facing other challenges to their businesses. Apart from the new EPA rules that are likely to cripple small local farms, the mandatory USDA Beef Checkoff program has also been structured to benefit the concentrated animal feeding operation (CAFO) model.

The program requires cattle producers to pay a $1 fee per head of cattle sold. This fund pays for the marketing of beef in the US, including messaging contrary to the interests of small producers who adhere to more exacting standards. The American Grassfed Certification represents a far higher standard than the USDA’s Grass fed Beef Label.

The Supreme Court denied a 2022 petition to hear a case brought by a group of Montana-based cattle producers called R-Calf, ending years of legal challenges. R-Calf contended the Beef Checkoff program was "unconstitutionally compelled" subsidies of private speech.²³

American Grassfed Certification

The USDA approves grass fed labeling but according to the American Grassfed Association, "The Food Safety Inspection Service (FSIS) is only considering the feeding protocol in their label approvals — other issues such as confinement; use of antibiotics and hormones; and the source of the animals, meat and dairy products will be left up to the producer."

Choosing to purchase beef with the American Grassfed Certification is a powerful step towards reducing your environmental footprint, in addition to it being better for your health. This certification ensures that the animals were fed a 100% grass fed diet, without the use of antibiotics or hormones and were raised in open grassland rather than confined spaces.

Not only does this support healthier and more humane treatment of livestock, but it also promotes sustainable farming practices that reduce the impact on the environment. By prioritizing American Grassfed certified beef, you can contribute to a food system that values human and animal health, supports ecological balance, and protects the environment.

Childhood Vaccine Schedule Led to ‘Greatest Decline in Public Health in Human History’

Tue, 21 May 2024 17:00:00 -0700

A U.S. Senate roundtable discussion, hosted by Sen. Ron Johnson, tackled a taboo topic — why public health agencies have not studied the health outcomes of vaccinated versus unvaccinated children — and have refused to make data on the topic available to the public.¹

“They do not publish the results [or] let any independent scientist in to look at that information,” Brian Hooker, chief scientific officer for Children’s Health Defense, said. “They refuse to publish the results and they really know why. It’s because the bloated vaccination schedule is responsible and is, I would say, in part responsible for the epidemic of chronic disorders that we see in children in the U.S.”²

In 1962, children received just five vaccine doses. As of 2023, children up to age 18 receive 73 doses of 16 different vaccines. The cumulative effects of this childhood vaccine schedule have never been tested.

Explosion of Childhood Vaccines Led to ‘Greatest Decline in Public Health in Human History’

Del Bigtree, CEO of the Informed Consent Action Network (ICAN), referenced the significant increase in chronic illnesses that’s risen along with the number of childhood vaccines.

“In the 1980s, when we were giving 11 doses of about three vaccines, the chronic illness rate, which includes neurological and autoimmune disease, was 12.8%. Once we passed the 1986 [National Childhood Vaccine Injury] Act and we had the gold rush of vaccines explode ... the chronic illness rate, neurological and autoimmune disease, skyrocket[ed] to 54%,” he said.³

However, that was in 2011 to 2012 — and might be even worse today. “We have no idea since then how bad this has gotten. But what you were looking at right there is the greatest decline in public health in human history,” Bigtree noted.⁴ He added:⁵

“None of the 14 routine vaccines on the CDC’s recommended schedule ... was ever put through long-term double-blind placebo-based safety trials prior to licensure. Since this type of trial is really the only way to establish that a pharmaceutical product is safe, it is misinformation to state that the vaccines are safe.”

On the contrary, a number of studies suggest that unvaccinated children may be healthier than those who are vaxxed.

Vaccinated Children Have Higher Rates of Asthma, Neurodevelopmental Disorders and More

Dr. Paul Thomas, whose medical license was suspended due to his advocacy for informed consent regarding vaccinations, along with James Lyons-Weiler from the Institute for Pure and Applied Knowledge (IPAK), conducted a study comparing the health of vaccinated and unvaccinated children.⁶

Their findings revealed that vaccinated children experienced significantly higher instances of various health issues, including:⁷

Asthma	Allergies
Eczema	Sinusitis
Gastroenteritis	Respiratory infections
Middle ear infection	Conjunctivitis
Breathing issues	Behavioral issues

Notably, among the 561 unvaccinated children, none were diagnosed with attention deficit hyperactivity disorder (ADHD), whereas 0.063% of children who had received some or all recommended vaccinations were diagnosed with ADHD.

“The implications of these results for the net public health effects of whole-population vaccination and with respect for informed consent on human health are compelling,” they wrote.⁸ The study also points out that the rate of autism spectrum disorder in their practice was half that of the U.S. national average (0.84% versus 1.69%). The rate of ADHD in the practice was also about half the national rate.

According to the authors, “The data indicate that unvaccinated children in the practice are not unhealthier than the vaccinated and indeed the overall results may indicate that the unvaccinated pediatric patients in this practice are healthier overall than the vaccinated.”⁹

At the roundtable, Hooker added, “‘When you look at developmental delays, when you look at asthma, when you look at ear infections, when you look at allergies, when you look at ADD [attention deficit disorder], ADHD, autism,’ unvaccinated children fare ‘way better.’”¹⁰

Aluminum Toxicity Alone Is a Problem

There are multiple mechanisms of potential harm when it comes to vaccination. One of them involves aluminum, the most commonly used vaccine adjuvant.¹¹ A demonstrated neurotoxin, aluminum is added to certain vaccines to increase the immune response and, with that, theoretically generate a higher response of protective antibodies.

However, repeated exposure to vaccine components such as aluminum could be harming children. As Hooker shared, “28 vaccines are given in the first year of life, one vaccine on the first day of life and upwards to eight vaccines when an infant is just 2 months old. If you look at the aluminum toxicity alone, it far surpasses the single-day toxicity limit for aluminum exposure in newborns.”¹²

A study funded by the U.S. Centers for Disease Control and Prevention (CDC) found that, among children with and without eczema, exposure to vaccine-associated aluminum was positively associated with persistent asthma. There was a 1.26- and 1.19-times higher risk of persistent asthma for each additional milligram of vaccine-related aluminum exposure, respectively, for children with and without eczema.¹³

Children who received all or most of the recommended childhood vaccines that contain aluminum received a cumulative aluminum exposure dose of more than 3 milligrams (mg). This group had, at least, a 36% higher risk of developing persistent asthma than children who received fewer vaccines, and therefore had a less than 3-mg exposure to aluminum.¹⁴

The study was observational in nature and stopped short of saying that it proves a link between aluminum-containing vaccines and asthma. The CDC also stated that it has no intention of altering its vaccine recommendations based on this study alone.¹⁵ However, the researchers pointed out that rates of asthma in U.S. children steadily increased in the 1980s and 1990s, then remained steady since 2001.

The 2001 date is significant, as most aluminum-containing vaccines were added to the childhood vaccine schedule before 2001. This includes, for example, diphtheria, tetanus, and acellular pertussis (DTaP), hepatitis B, some formulations of Haemophilus influenzae type b (Hib) and pneumococcal conjugate vaccines. According to the study:¹⁶

“There are many environmental and genetic risk factors for asthma, and any contribution from vaccine-associated aluminum has not been proven or supported through replication. However, because most aluminum-containing vaccines were added to the routine schedule prior to 2001 ... observed national trends in asthma prevalence during childhood are not incongruous with the effect estimates observed here.”

COVID Shots Caused 30 Child Deaths for Every One Saved

COVID-19 shots were added to the U.S. childhood, adolescent and adult vaccine schedules after a unanimous (15-0) vote by the U.S. CDC’s Advisory Committee on Immunization Practices (ACIP). By adding the shots to the vaccine schedule, it paves the way for U.S. schools to require them for attendance.

Pfizer and Moderna, the shots’ makers, were also granted permanent legal indemnity, which otherwise would have disappeared once COVID-19 shots were no longer protected under emergency use authorization (EUA).¹⁷ Yet the shots have proven disastrous for children.

Hooker told the roundtable research shows “that for every one child that is saved from death from COVID-19, there are 30 child deaths associated with the COVID-19 vaccine. So, the risk-to-benefit ratio in terms of mortality is 30 to 1.”¹⁸

A now-retracted narrative review published in the journal Cureus called for a global moratorium on mRNA COVID-19 shots,¹⁹ citing significant increases in serious adverse events among those who received the injections, along with an “unacceptably high harm-to-reward ratio.”²⁰

When factoring in absolute risk and the “number needed to vaccinate” (NNV), a metric used to quantify how many people need to be vaccinated to prevent one additional case of a specific disease, the review found “for every life saved, there were nearly 14 times more deaths caused by the modified mRNA injections.”²¹

The authors of the paper also said the shots should be immediately removed from the childhood vaccine schedule, while boosters should also be suspended. “It is unethical and unconscionable to administer an experimental vaccine to a child who has a near-zero risk of dying from COVID-19 but a well-established 2.2 percent risk of permanent heart damage based on the best prospective data available,” the paper notes.²²

Heart damage from the shots includes myocarditis, which is inflammation of the heart muscle that can cause heart failure, abnormal heartbeat and sudden death. “Myocarditis is a serious disorder and 76% of all cases following COVID-19 vaccination, as reported to the Vaccine Adverse Event Reporting System [VAERS], required emergency care and/or hospitalization,” Hooker said. However, the “CDC significantly downplays myocarditis as a side effect of the vaccine.”²³

Health Agency ‘Never Submitted’ Required Vaccine Safety Reports to Congress

The roundtable discussion occurred as part of a larger discussion on “Federal Health Agencies and the COVID Cartel.” The group included medical experts, political figures, journalists and whistleblowers who accused government, media and Big Pharma of censorship and coverups related to COVID-19 jab injuries.²⁴

Hooker testified that the 1986 National Childhood Vaccine Injury Act requires the U.S. Department of Health and Human Services (HHS) to “report to Congress on the state of vaccine safety in the U.S. every two years.” However, he said HHS has “never submitted a vaccine safety report to Congress.”²⁵

Hooker also reported that health agencies have data on health outcomes for vaccinated and unvaccinated children, but they refuse to make it public. The data, which includes close to 30 years’ worth of information on more than 10 million people, is housed in a database called Vaccine Safety Datalink.

Despite Hooker making more than 120 Freedom of Information Act (FOIA) requests, and going through “congressional representatives to get the Vaccine Safety Datalink itself,” he says, “It is simply something that they will not do.”²⁶ He believes financial conflicts of interest are the reason why:²⁷

“CDC buys and sells $5 billion worth of vaccines a year through the Vaccines for Children program. They also spend half a billion dollars a year ... advertising and through public relationship campaigns for vaccinations in general, as compared to a woeful budget of $50 million that is being used for vaccine safety every year.”

In a discussion on Steve Bannon’s “War Room,” Hooker added that, as it stands, public health agencies are not protecting the public from vaccine injuries — something to carefully consider in your own medical decisions regarding vaccinations:²⁸

“The CDC, FDA and NIH (National Institutes of Health) are derelict in their duty ... to protect children and adults against vaccine injury in order to report to Congress the state of vaccine safety science, and their responsibility to the American public and to public health in order to protect the American public.”

7 Things You Should Do Before Trying to Lose Weight

Mon, 20 May 2024 17:00:00 -0700

The question of “how to lose fat?” seems to be a popular question these days. And it is understandable, as many people are overweight and obesity rates continue to rise. But before diving into “how to lose weight,” you should first assess whether you are even at a place where weight loss should be your first goal.

If you want to lose weight, you should first work on improving your metabolic rate and improving your habits. Doing so will make weight loss in the future so much easier, more successful and more sustainable. If you can’t master these basic habits, how can you expect to excel during a weight loss phase?

Without mastering these foundations — you will likely need to consume a very small amount of calories to lose weight — which is not sustainable and will negatively impact your metabolism in the long run.

Let's briefly discuss a hypothetical situation. Let's say at one moment in time (Point A) maybe you have down regulated your metabolism or have unbalanced hormones so your maintenance caloric intake is around 1600 calories (meaning you maintain your weight consuming this amount of calories).

But then 3-6 months later (Point B) after implementing some lifestyle and nutrition changes (discussed below) your new maintenance is 2300 calories (again, this is hypothetical) — meaning you can maintain your weight now at higher calories. At Point B, you can then diet (enter a fat loss phase) at a higher calorie intake relative to Point A.

By working on improving how your body works as a whole (improving your metabolism and thyroid system), we can increase your energy expenditure.

Thus, when it's time to lose weight, you can diet at a higher caloric load (making the whole weight loss phase more enjoyable and sustainable). Who wants to eat 1000 calories to lose weight? This is not healthy and is not necessary.

You do, however, need to meet your body where its at and work slowly from point A to point B to improve your metabolism. How do we do that? Let's dive in.

Following the Law of Thermodynamics (energy cannot be created or destroyed) — you must be in a caloric deficit to lose weight. Yes, there is of course nuance as there are MANY factors that impact the “Calories Out” side of the equation, but we must create an energy deficit which depends on a number of variables.

Your energy intake (calories consumed) equates to all of the calories you consume from food and liquids. Your energy expenditure (the calories you “burn”) is the sum of:

1. Your basal metabolic rate (BMR), which refers to the energy required for your body to maintain basic function. This includes breathing, digesting food, pumping blood throughout the body, maintaining strong hair and nails, the generation of energy, etc.

This accounts for 65% - 70% of your total daily expenditure — making it the largest contribution to the energy expenditure equation. Increasing your metabolic rate is one of the best ways to make weight loss and maintenance more sustainable in the long run. You can increase your BMR and this is advantageous for weight loss!

2. Nonexercise Activity Thermogenesis — NEAT (body movements outside of planned exercise, like fidgeting, doing laundry, etc.). Calories burned from NEAT will vary A LOT. More active individuals (higher daily step counts) will burn more calories due to higher levels of NEAT. Dr. Levine has shown that NEAT can vary by up to 2000 calories per day between two individuals of the same size!¹

3. Exercise, the energy your body uses for planned physical activity, whether that is strength training, playing sports or a cardio session. You actually don't burn many calories during a strength training session — and the goal isn't to burn calories. The goal is to elicit a muscular adaptation to then increase the amount of lean mass (muscle) you have, and thus increase your metabolism.

4. Thermic Effect of Food (TEF) — The amount of calories your body uses to digest the food you consume.

The balance between your energy intake and energy expenditure overtime will determine whether you maintain, lose or gain weight.

The more we can increase our metabolism and energy expenditure, the more food you can eat and maintain your weight AND the more food you can eat during a weight loss phase. So step one is focusing on improving the right side of the scale before decreasing the left side.

The image below² demonstrates the relative contribution of the above 4 items on your total energy expenditure:

As you can see, your NEAT and BMR are the largest contributors to your energy expenditure. Thus, these should be the two things we try to improve before entering a weight loss phase. And there will be many people who criticize “calories in vs. calories out” — and I understand — of course it isn’t perfect!

Here is a criticism of “calories in vs. calories out” from a Professor from Stanford:

“This idea of ‘a calorie in and a calorie out’ when it comes to weight loss is not only antiquated, it‘s just wrong,” says Dr. Fatima Cody Stanford, an obesity specialist and assistant professor of medicine and pediatrics at Harvard Medical School.

“The truth is that even careful calorie calculations don‘t always yield uniform results. How your body burns calories depends on a number of factors, including the type of food you eat, your body‘s metabolism, and even the type of organisms living in your gut. You can eat the exact same number of calories as someone else, yet have very different outcomes when it comes to your weight.”

I agree with the last two sentences! Of course there is nuance. But that does not mean that the energy balance still doesn't apply. It means that your energy expenditure is severely hindered by a poor metabolism and unbalanced hormones.

With all of the food you eat — something has to happen to that food, it doesn’t just “poof” go away. So consuming extra energy (calories) than your current energetic demands will be stored as fat for future use.

Thyroid hormones are the master regulator of body metabolism. With a sluggish thyroid system, your BMR will be low. Meaning, your body doesn't burn many calories.

So, in order to lose weight, you would need to consume a very low calorie diet — which is unsustainable. Meaning, your current state of your metabolism is not setting you up for success to lose weight. How do we increase our BMR (basal metabolic rate)? (Another way of asking this question is — how do we improve our metabolism?)

The 7 habits listed below will help you accomplish this (and you should master these habits FIRST before a fat loss phase).

1. Stop seeking quick fixes — Cutting carbs can lead to quick weight loss for some people — but this is largely a loss of water weight (and for some, a loss of muscle mass — which is NOT what we want).

HUNDREDS of people have come to our course saying “keto initially worked for me to lose weight, but now I have regained it plus some.” Their hormones and metabolisms crashed, and the restrictive approach lead to a never ending binge cycle where progress is made, lost, made, lost, etc. That isn’t healthy!

Cutting carbs does not automatically = weight loss. For some people, restricting an entire macronutrient will help them lower their caloric intake, which can lead to temporary weight loss.

But you don't have to cut carbs to lose weight. That is simply not true — increasing fat oxidation does not increase weight loss.³ You can still burn fat when including carbohydrates in your diet.

2. Eat breakfast — No, fasting is not the magical tool either. If it helps you cut calories for a period of time, that is likely what led to initial success. But fasting is a sign to the body that it needs to preserve. A body will NOT increase metabolism when it senses scarcity. So, eat breakfast!

Those who eat a big breakfast burn twice as many calories (have an improved BMR) relative to those who don't eat breakfast or eat a small breakfast and eat a large dinner.⁴ Your diet induced thermogenesis is 2.5x higher in the morning relative to the evening.

Those who eat breakfast also experience fewer cravings and have healthier blood glucose and insulin patterns.⁵ You just fasted for 8-10 hours — eat your breakfast.

3. Cook most of your meals — Your food choices (the source of calories) will also impact how your body produces energy and your hormones (thus impacting your BMR).

The whole point of a “pro metabolic” nutrition strategy is to improve how your body generates energy and maintain balanced hormones. When you become aware of better food choices, you can work towards maximizing your BMR.

Processed food and most take out/restaurant food are often very energy dense (they are high carb and high fat), PUFA rich, and micronutrient poor. You will truly not make significant progress long term if you do not start cooking most of your meals (eating out a few times a week is fine!)

Most processed food are also filled with preservatives, gums, dyes and fillers — all of which can negatively impact your gut health overtime, which will hinder energy production and metabolism.

4. Consume adequate dietary calcium — It has been demonstrated that each 300 mg increment in regular calcium intake is associated with approximately 1 kg less body fat in children and 2.5–3.0 kg lower body weight in adults.⁶

A higher calcium diet was also shown to be more effective in reducing abdominal fat in subjects with Type 2 diabetes relative to a lower calcium diet.⁷ Calcium may influence body fat levels due to its effect on BMR⁸ due to the enhancement of thermogenesis and reduction in fat synthesis.⁹

So, make sure you are regularly eating milk, cheese, yogurt, or well cooked dark leafy greens for the metabolic enhancements of dietary calcium.

5. Frequent walks and movement throughout the day — High activity levels play a major role in having a healthy metabolic response — we respond to strength training better and we improve how our body responds to the food we eat by lowering blood lipids and improving our insulin response.

Individuals who participate in habitual physical activity can maintain lower body fat and a higher BMR than sedentary controls with similar body mass, FFM, and body mass index.¹⁰

There are so many studies in the literature documenting that frequent movement throughout the day is vital for a healthy metabolism. In fact, some studies are now showing that we do not get the health benefits of a workout unless we are active throughout the day, not just in the workout.

Meaning, if you workout for 30 min - 1 hour a day, and then sit the rest of the day — you actually aren't getting the health benefits (such as improved fuel utilization) of that workout! You could just be wasting your time.

2-4 strength workouts a week plus daily regular movement throughout the day through light walks (rather than just 1 workout then sitting the rest of the day) is the best way to maximize health improvements and fat loss from exercise. This is commonly referred to as “Exercise Snacks” in the literature, and is illustrated in the image below:¹¹

“Prolonged sitting prevents a 1-h bout of running from improving fat oxidation and reducing plasma triglycerides. This ‘exercise resistance’ can be prevented by taking 8500 steps·d⁻¹ or by interrupting 8 h of sitting with hourly cycle sprints.”¹²

“Two benefits of acute exercise are the next day's lowering of the postprandial plasma triglyceride response to a high-fat meal and increased fat oxidation. However, if activity levels (daily steps) are very low, these acute adaptations to exercise do not occur.

This phenomenon has been termed 'exercise resistance.' When participants took 5000 or fewer daily steps and despite performing a 1-h bout of exercise, they displayed a 16% - 19% decrease in fat oxidation and a 22% - 23% increase in postprandial plasma TG excursions the next day compared with NORMAL (approximately 8500 steps per day; P < 0.05).

Therefore, it could be recommended that for optimal fat metabolism, people do not reduce their step count below approximately 8500 steps per day, even if they are additionally exercising at a moderate intensity.”¹³

“These data indicate that physical inactivity (e.g., sitting ~13.5 h/day and <4,000 steps/day) creates a condition whereby people become 'resistant' to the metabolic improvements that are typically derived from an acute bout of aerobic exercise (i.e., exercise resistance). In people who are physically inactive and sitting for a majority of the day, a 1-h bout of vigorous exercise failed to improve lipid, glucose, and insulin metabolism measured the next day.“¹⁴

There are so many other studies documenting the benefits of just being active throughout the day. I am NOT saying you should be running or exercising all day long — but try to walk more! It is a low stress movement that yields drastic health benefits. Shoot for 8,000 steps per day.

How to implement regular movement into your lifestyle: either plan walks into your schedule, or where a step tracker and shoot for minimum 8k steps a day (10k-12k would be a great goal to move towards!)

One habit change that can make this shift easier (without setting reminders on your calendar) is to make it a priority to take a light walk after each meal and snack! This will also improve digestion of that meal.

6. Strength train and build muscle — It is now well documented that having more muscle mass increases our BMR — meaning our body burns more calories at rest (increasing our energy expenditure) because muscle is “expensive” tissue and uses a lot of energy!

Studies have shown that increased muscle mass increases skeletal muscle glucose uptake and improves insulin sensitivity.¹⁵

The best way to build muscle is to implement smart strength training! (And if you need help with a strength training program — check out our Train2Change app for metabolism-supportive, muscle-building workouts).

7. Track your food and learn about macronutrients — Many people will say this is restrictive and an “eating disorder.” But if you didn't track your food before, why are you now at a place where you want to lose weight? Was your previous approach working for you? What is the downside in temporarily tracking your food to get a better understanding of properly fueling your body with the right macronutrient balance?

If we compare our caloric intake to our finances — isn't it a good idea to keep a budget? So that you can make better decisions about future expenses?

There is also a general trend that once you start tracking, you make better food choices. "When you observe something, you change behavior." Who wants to track eating a Twinkie and candy bar?

Gaining an understanding of where your body is at currently will help you make the best food decisions to avoid a massive overshoot and simultaneous weight gain.

This involves tracking your food intake (the amount of carbs, fats and protein you consume each day) and determining your “maintenance calories” — the amount of calories you can eat while maintaining your weight.

Tracking your macros will also allow you to better understand how different macronutrients impact your body temperature (we want our body temperature to go UP, which is a sign of an improved metabolism). It can also help you avoid eating a more high fat and high carb diet, which allows us to easily over consume calories and a high fat intake can negatively impact how we utilize carbohydrates.^16,¹⁷

Tracking your macros doesn’t have to be a forever thing, but tracking some data can EMPOWER us to make better food choices that are actually moving the needle forward in our health. (Rather than just following arbitrary diet rules, or doing something OVER AND OVER again and expecting different results).

Mastering these 7 habits will help you get your body to work for you, not against you. And when the time is right, healthy fat loss (that is sustainable and lasts — meaning you don't rebound and regain weight quickly) is not sexy or quick. It takes patience — play the long game!

Focus on mastering the basics of healthy habits (essentially — eat real food and make regular movement a part of your lifestyle), so that your body is better at using the energy (food) you consume.

As a result of an improved metabolism, you will be able to eat more food (slowly over time) and maintain your weight. Which is what we want!

Transform Your Health — One Step at a Time

>>>>> Click Here <<<<<

Ashley and her sister Sarah have put together a truly groundbreaking step-by-step course called “Rooted in Resilience.” They have compiled what clearly is the best application of Dr. Ray Peat’s work on Bioenergetic Medicine that I have ever seen.

It is so good that I am using the core of their program to teach the many Health Coaches that I am in the process of training for the new Mercola Health Clinics I am opening this fall. It took these women working nearly full-time on this project for a year to create it.

This has to be one of the absolute best values for health education I have ever seen. If you want to understand why you struggle with health problems and then have a clear program on how to reverse those challenges, then this is the course for you.

It is precisely the type of program I wish I would have had access to when I got out of medical school. I fumbled around for decades before I reached the conclusion they discuss in the course and share with you so you can restore your cellul

Can Hand-Washing With Cold Water Really Kill Germs?

Mon, 20 May 2024 17:00:00 -0700

Editor’s Note: This article is a reprint. It was originally published June 17, 2017.

If you've ever been in a place or circumstance where hot running water wasn't available for some reason, perhaps you had a vague sense when washing your hands in the only water available — cold — that they weren't really getting clean. That's probably because most of us learned in kindergarten that washing with hot, soapy water is imperative to kill germs. The belief is so ingrained that it's been written in government regulations (at least in the U.S.) for years.

Even using soap with cold water may seem as if using hot water would do a better job, but is there any actual scientific evidence this is true? Here's your answer: Research shows that if the water you're using to wash your hands is lukewarm or even cold, it does just as well as hot to remove bacteria. It's the length of time and the method that make all the difference.

The study, conducted at Rutgers University and published in the Journal of Food Protection,¹ involved 21 participants and ended with an interesting conclusion: Whether they washed their hands in 60-, 79- or 100-degree (Fahrenheit) water, there was no difference in the "clean" they attained when they lathered their hands and washed them for 10 seconds.

But here's the kicker: Every one of those individuals had high levels of E. coli bacteria "applied" to their hands. Although the scientists in charge used a "nonpathogenic" strain of the bacteria, each subject was asked to wash their hands using several different water temperatures and for varying lengths of washing time.

They used cold, warm or hot water, between half a milliliter and 2 milliliters (ml) of soap and washed for anywhere from five to 40 seconds. They repeated the experiment 20 times over a six-month period. Time added:

"When the researchers analyzed the amounts of bacteria left on hands after washing, they found that water at all three temperatures worked equally well. So did the different amounts of soap used, although they say more research is needed to determine what type of soap is best."²

Misinformation, Recommendations and Revisions

BBC News³ noted that while the U.S. cleanliness guidelines are more stringent, U.K. guidelines say people can use either hot or cold water for hand-washing. However, those researchers said they realized their study was small in scope and that more extensive work is needed to determine the best ways to remove harmful bacteria or "bugs."

The important thing, the BBC noted, is to make sure you wash your hands for a minimum of 20 seconds, use enough soap to cover every hand surface and rub your hands together several different ways to make sure every surface is clean.

Authors of the featured 2017 study said their research was important because the guidelines⁴ by the U.S. Food and Drug Administration (FDA)⁵ used to state that piped-in water and plumbing fixtures should deliver water set at a minimum of 100 to 108 degrees Fahrenheit for people to get their hands clean. Those guidelines were scheduled for review and revision in 2018, however, so the researchers said it was time for the language to be changed to reflect the reality. They wrote:

"The literature on hand washing includes a tremendous amount of misinformation, and data on many issues are missing. Many hand washing recommendations are being made without scientific backing, and agreement among these recommendations is limited, as indicated by the major inconsistencies among hand washing signs."⁶

The length of time people use for washing their hands matters, as actual testing proved that five seconds isn't long enough, while scrubbing for 10 seconds is just as effective for getting hands clean as washing for longer periods.

"The time you spend turning on the tap, putting soap in your hands, and rinsing afterward — those don't count," maintains co-author Donald Schaffner, distinguished professor and extension specialist in food science at Rutgers. His bottom line, according to Medical News Today:⁷

"This study may have significant implications towards water energy, since using cold water saves more energy than warm or hot water. There should be a policy change. Instead of having a temperature requirement, the policy should only say that comfortable or warm water needs to be delivered. We are wasting energy to heat water to a level that is not necessary."

How to Make Sure Your Hands Are Really Clean, Even Using Cold Water

Ten seconds is the minimum amount of time necessary to get the job done. But are there instances when washing your hands longer than that or using different methods is necessary? Absolutely, Schaffner says. "If you just changed a diaper or you've been in the garden or you're cutting up a raw chicken, don't think you're good to go after 10 seconds if you can still see or feel something on your hands. By all means, keep lathering."⁸

However, if warm water is available, something as simple as maintaining a comfortable water temperature may make all the difference in encouraging people to wash for an adequate length of time to get their hands clean. Otherwise, "you're not going to do a good job," he advises.

According to the experts, there's a right way and a wrong way to do almost everything, but when it comes to getting your hands clean, especially when you want to wash something particularly nasty off, there is a foolproof, step-by-step procedure, which begins with spending as much time scrubbing as it takes to sing the happy birthday song, twice. The procedure, provided by The World Health Organization,⁹ is as follows:

Wet your hands and apply enough soap to cover each surface.
Rub your palms together in a circular motion.
Rub each palm over the back of the other hand, scrubbing between your fingers.
Rub your palms together with your fingers interlaced.
Rub the backs of your fingers by placing one hand over the other, and around each thumb.
With your hands still soapy, rub both palms with your fingertips, then rinse thoroughly with either warm or cold water.

NHS Choices¹⁰ advises that you use an alcohol-based "handrub" if you don't have immediate access to soap and water. Afterward, dry your hands thoroughly with a disposable towel, if possible. If you haven't already gotten into the habit, use the paper towel to turn off the faucet, and also to open the doors, should you be in a public restroom.

There's More to Consider Than Simple 'Germs'

Using lukewarm or even cold water for hand-washing for the proper amount of time could have several advantages, such as limiting the time water runs to get it warm, which would save both money and energy, especially in restaurants and other food establishments, Schaffner maintains. Similarly, using water that's too hot could be irritating and even damaging to the skin.

In fact, when people regularly apply a hand lotion or moisturizer, it helps to not only repair dry, damaged skin (which is more difficult to clean), but hands bear fewer bacteria after washing than people who don't use lotion (make sure it's a natural variety).

But some germs are more serious than others, and some people, such as children, infants and the elderly, have a higher risk of picking up infections and spreading them. NHS Choices lists instances when it's particularly important to wash your hands, and make sure kids wash, as well:

After using the toilet
After handling raw foods — not just chicken and other meats but also raw veggies
Before eating or handling food, even if it's "ready to eat"
After contact with animals, including pets
After visiting someone in the hospital or another health care setting

Washing your hands properly removes dirt, bacteria and viruses that might be spread to other people and objects, which can spread such things as flu, food poisoning and diarrhea. Professor Jeremy Hawker, a consultant epidemiologist at Public Health England, explains:¹¹

"Hands are easily contaminated with faecal bacteria (poo) when going to the toilet and this can be easily spread on to other things you touch, including food. Unfortunately, not all people consistently wash their hands after going to the toilet or before handling food. Washing your hands with soap and water is sufficient to remove dirt, viruses or bacteria and it can reduce the risk of diarrhea by nearly 50%."

What About Antibacterial Soap?

Many homes, hospitals and classrooms use antibacterial soap as a matter of course, but is it really any better? Is it even safe? Here's what a lot of people, including those in the medical profession, don't understand about antibacterial soap — The first antibacterial soap was introduced by Dial in the 1940s.

What it contained, though, was the chemical hexachlorophene, an antibacterial agent confirmed to cause brain damage in infants. The company was ordered to withdraw it from the market.

Then a couple of enterprising individuals devised another chemical called triclosan, which some may remember claimed to "kill germs on contact." It may have, to some degree, but it killed other things along the way.

Multiple companies jumped onto a very lucrative bandwagon, and "antibacterial" soaps started showing up everywhere, as they claimed to "make your environment safer and provide an extra layer of protection against illness." But in late 2013, the FDA decided to take another look at triclosan, and in doing so noted two separate problems:

Possible interference with hormone levels in laboratory animals
An increase in the growth of drug-resistant bacteria

A few days later, they submitted another statement that no evidence could be found that "over-the-counter (OTC) antibacterial soap products are any more effective at preventing illness than washing with plain soap and water."

According to Chemical Watch Global Risk & Regulation News, the Natural Resources Defense Council (NRDC) filed a lawsuit against the FDA in 2010, claiming it "had violated the Administrative Procedure Act and the Federal Food, Drug and Cosmetics Act by 'unreasonably delaying the issue of monographs establishing conditions for the use of certain products containing triclosan as the active ingredient.'"¹²

Dangers of Triclosan, an Ingredient in Antibacterial Soap

Experts say antibacterial soaps containing triclosan aren't recommended for use on cuts and scrapes because it prolongs wound healing and increases your risk of scar formation. But worse, the European Union announced it would be phasing triclosan out of hygiene products because the risks outweighed the benefits. Although there are many more, risks include:

Increased cancer risk
Interference with muscle contraction and activity
Endocrine hormone disruption
Disrupted thyroid function
Increased allergies to peanuts and hay fever

Many products have included triclosan in their antibacterial products, but Beyond Pesticides notes that, due to pressure from informed consumers, a number of some of the larger manufacturers have without a lot of fanfare begun reformulating at least some of their products without triclosan. Therefore:¹³

"Product formulations may change without notice … Remember to always refer to product labels to determine whether triclosan is contained in your product. Some retail outlets may still carry older formulations. Look out for labels that state: 'antimicrobial protection.' Some antibacterial soaps may use triclosan's cousin, triclocarban, in place of triclosan."

The bottom line is that if you have nothing but cold water available, washing your hands using proper scrubbing methods for at least 10 seconds and using simple soap without the "antibacterial" label will get your hands clean.

Band-Aids May Expose You to Hazardous ‘Forever Chemicals’

Mon, 20 May 2024 17:00:00 -0700

Bandages that you apply to open wounds may contain toxic polyfluoroalkyl or perfluoroalkyl chemicals, known collectively as PFAS. Mamavation, in partnership with Environmental Health News, tested a variety of bandage brands, revealing indications of PFAS in more than half.¹

Bandages are only the latest consumer good found to contain the toxins. Often referred to as "forever chemicals," PFAS are synthetic compounds that are extremely persistent in the environment and human body, meaning they don't break down and can accumulate over time.

PFAS are known for making surfaces slippery and are found in a wide range of products, including nonstick cookware, stain-resistant fabrics and water-repellent clothing, as well as in certain cosmetics and products that resist grease, water and oil, including food packaging. Now, it turns out, your bandages may also be contaminated.

Do Your Bandages Contain PFAS?

Mamavation sent 40 bandages from 18 brands to a laboratory certified by the U.S. Environmental Protection Agency (EPA) for testing. The bandages were purchased from stores such as Walmart, CVS, Rite Aid, Target or Amazon. Indications of PFAS were found in 65% of the bandages tested. Further, out of the 40 samples, 26 detections revealed organic fluorine — a marker for PFAS — above 10 parts per million (ppm).

"Ten parts per million is the limit of detection, and that’s a large amount," study author Terrence Collins, professor of chemistry at Carnegie Mellon University, told TIME. "We know that with endocrine disruption, there is no safe dose. They fiddle with hormonal control."²

Collins said it’s possible the chemicals could leach into the body not only via the pad placed over an open wound but also through the skin via the adhesive flaps. "You have to assume that the body will have an affinity for a multitude of PFAS compounds."³

Among bandages marketed to people with black or brown skin tones, 63% had indications of PFAS, including 10 detections out of 16 bandages tested with organic fluorine above 10 ppm. Overall, organic fluorine in the bandages ranged from 11 ppm to 328 ppm.⁴

"Because bandages are placed upon open wounds, it’s troubling to learn that they may be also exposing children and adults to PFAS," said Linda Birnbaum, scientist emeritus and former director of the National Institute of Environmental Health Sciences. "It’s obvious from the data that PFAS are not needed for wound care, so it’s important that the industry remove their presence to protect the public from PFAS and opt instead for PFAS-free materials."⁵

While the lab tests didn’t separate the adhesive from the bandages, PFAS was detected in the adhesive, sticky flaps of the bandages as well in the absorbent pads. "Even if you think this is a small exposure, you add up a lot of small exposures, [and] you have a big exposure," Phil Brown, director of Northeastern University’s Social Science Environmental Health Research Institute.⁶

Band-Aid, Care Science, Curad and CVS Health were among the makers of bandages with some of the highest PFAS levels, though levels varied widely, even among different products made by the same overall brand.

Contact Lenses and Other PFAS Sources That May Surprise You

Bandages are just one route of PFAS exposure that people are exposed to regularly. Previous tested by Mamavation has revealed evidence of PFAS in a wide range of products, including:⁷

Contact lenses	Pasta and tomato sauce	Sports bras
Tampons	Dental floss	Electrolytes
Butter wrappers	Fast food packaging	Diapers
Condoms	Deodorants	Period underwear
Parchment paper	Coffee filters	Infant car seats
Raincoats	Bedding	Children’s clothing
Athletic wear	Toilet paper	Cookware

When Mamavation sent 18 contact lens brands to an EPA-certified laboratory, all of them tested positive for fluorine, at levels ranging from 105 to 20,700 ppm. While 44% of the contact lenses tested contained fluorine at a level over 4,000 ppm, 22% contained more than 18,000 ppm.⁸ The contact lenses with the highest organic fluorine levels were:⁹

Alcon Air Optix Colors with Smartshield Technology (20,700 ppm)
Alcon Total30 Contact Lenses for Daily Wear (20,400 ppm)
Alcon Air Optix (No Hydraglide) for Astigmatism (20,000 ppm)

What does this mean in terms of your health? Pete Myers, chief scientist for Environmental Health Sciences, said:¹⁰

"The presumption that these organic fluorine levels measured in contact lenses are safe is laughable. Last summer the EPA issued health advisories in drinking for four common PFAS, ranging from 0.004 parts per trillion (ppt) to 2000 ppt. EPA considers exposure beneath these thresholds to be safe for drinking water.

While comparing drinking levels in water to concentrations in contact lenses is like comparing apples to oranges, it’s worth noting that all of the contact lenses tested exceeded 100 ppm, which is equivalent to 100,000,000 ppt, or 50,000 times higher than the highest level deemed safe in drinking water by the EPA."

Birnbaum further told Mamavation:¹¹

"Your eyes are one of the most sensitive parts of your body. Therefore, it’s concerning to see the presence of organic fluorine, which is likely a type of PFAS, found in all soft contact lens products tested. What about the idea of doing no harm? Do we have proof these products are safe? A lack of safety studies does not qualify as ‘safety,’ which is what is happening here."

Research that has been done on PFAS and vision is cause for concern. A large population-based study conducted in China found exposure to PFAS increased the risk of visual impairment.¹² The researchers suggested PFAS may induce oxidative stress, with a detrimental effect on the eyes.

"PFAS are proven pro-oxidants and exposure to these emerging pollutants elicits DNA damage, lipid peroxidation, generation of reactive of species (ROS), and inhibition of anti-oxidant enzymes, as well as triggers signaling cascades like apoptosis," they explained.¹³ Military members who were exposed to PFAS on military bases have also suffered from a number of eye conditions, including myopia, hyperopia, astigmatism and presbyopia.¹⁴

Most Kale Contaminated With Forever Chemicals

More than 12,000 chemicals make up the PFAS class. "What unites these chemicals is the presence of a carbon-fluorine bond which is one of the strongest in chemistry. This strength is also the source of these chemicals’ hazard: PFAS chemicals are highly persistent in the environment and have been accumulating in soils, waterways, and oceans over decades," according to Alliance for Natural Health USA (ANH-USA).¹⁵

Exposure is so widespread that PFAS has been found in 97% of Americans.¹⁶ In the human body, PFAS have half-lives of two to five years.¹⁷ The U.S. Food and Drug Administration (FDA) is testing foods from the general food supply to estimate U.S. consumers’ PFAS exposure from foods.¹⁸

To uncover more about just how widespread PFAS contamination is in the food supply, ANH-USA analyzed conventionally grown and organic kale samples from four states — New York, Georgia, Pennsylvania and Arizona. Two samples were purchased from a store in each state, some of them loose leaves and others pre-packaged in a plastic bag or container.

Out of the eight samples, only one had no detectable PFAS. Among the others, the highest level of total PFAS was found in conventionally grown kale purchased in a Georgia Publix store. However, overall, PFAS levels were higher in organic kale samples than conventional samples.¹⁹

The European Food Safety Authority (EFSA) set a tolerable weekly intake of 4.4 ng/kg bodyweight for PFAS. "Disturbingly, this is the equivalent of consuming two portions (67 g each) of kale with the same level as that found in the Publix store (GA) a week, implying any intake above this amount (from all sources) would equate to a potential health risk," according to ANH-USA.²⁰

Concerning levels of PFAS have been found in a wide variety of other foods as well, including peanut butter, pasta sauce and cooking oil, for instance.²¹ In another study, leafy greens grown within 10 miles of a PFAS plant contained very high amounts — and even chocolate cake was contaminated.²²

One reason why the food supply is contaminated has to do with biosolids, toxic human waste sludge that may be contaminated with PFAS that’s marketed as an affordable fertilizer and spread onto farmland.²³ Water supplies and waterways may also be contaminated, such that eating even one freshwater fish annually could be dangerous.²⁴

PFAS Exposure May Cause Cancer, Reproductive Effects and More

PFAS may lead to cancer by causing changes in epigenetics, immunosuppression, oxidative stress, inflammation or via hormone and metabolomic pathways. An accumulation of epigenetic events induced by PFAS exposure can "synergistically amplify tumorigenicity and cancer progression," researchers explained, adding that immune system suppression and chronic inflammation also likely play a role.²⁵

Exposure to high levels of PFAS is also known to affect the immune system, and evidence from both human and animal studies shows that such exposure may reduce your resistance to infectious disease.²⁶ The EPA also acknowledges that PFAS exposure is harmful and states that peer-reviewed scientific studies have shown exposure to PFAS may cause:²⁷

Reproductive effects such as decreased fertility or increased high blood pressure in pregnant women	Developmental effects or delays in children, including low birth weight, accelerated puberty, bone variations or behavioral changes
Increased risk of some cancers, including prostate, kidney and testicular cancers	Reduced ability of the body’s immune system to fight infections, including reduced vaccine response
Interference with the body’s natural hormones	Increased cholesterol levels and/or risk of obesity

Tips to Reduce Your PFAS Exposure

Since PFAS have no taste or smell, you can’t detect it in consumer goods. Filtering your drinking water is important to avoid this common route of exposure, as is avoiding stain-resistant, waterproof or nonstick products, most of which contain PFAS. To further reduce your exposure, the Environmental Working Group recommends avoiding:²⁸

Items that have been pre-treated with stain repellants and opting out of such treatments when buying new furniture and carpets.

Water- and/or stain-repellant clothing — One tipoff is when an item made with artificial fibers is described as "breathable." These are typically treated with PTFE.

Items treated with flame retardant chemicals, which include a wide variety of baby items, padded furniture, mattresses and pillows. Instead, opt for naturally less flammable materials such as leather, wool and cotton.

Fast food and carry out foods, as the wrappers are typically treated with PFAS.

Microwave popcorn — PFAS may not only be present in the inner coating of the bag, it also may migrate to the oil from the packaging during heating. Instead, use "old-fashioned" stovetop popcorn.

Nonstick cookware and other treated kitchen utensils.

Oral-B Glide floss and any other personal care products containing PTFE or "fluoro" or "perfluoro" ingredients.

Should You Take a Break from Weight-Loss Over the Holidays?

Fri, 25 Nov 2022 12:07:56 -0700

With the holidays approaching, it’s perfectly normal to feel a little anxious about how to handle the sudden change of routine and flurry of festive foods coming your way. Depending on where you’re at in your weight-loss journey, you may not be prepared to indulge much for fear of backsliding your progress—or perhaps you’ve come a long way and feel you are ready for a season of reprieve from your otherwise structured approach to eating.

The holiday season is usually not just a single party or weekend. When you account for the time from Thanksgiving to New Year’s, it’s more like a month-long of festivities, so it’s important to keep that in mind when deciding which path to take.

Let’s look at three possible scenarios—and the implications of each—so that you can make the best decision based on your individual situation and weight-loss personality.

1. Pause Weight-Loss Efforts

If the idea of restricting yourself in any way bums you out and you feel confident in your journey to take a reprieve—knowing for certain that you’ll get back at it promptly after the holidays— then taking a break altogether could be an option.

Just because you’ve decided to temporarily pause your pursuit to lower the number on the scale (experts recommend one-to two-pounds per week for healthy weight loss) it doesn’t mean that there aren’t some equally important things to focus on. Shift your focus to non-scale wins like how amazing you feel in your holiday outfits, how much energy you have and how happy you feel. You may even notice that your cravings for all the things aren’t really there anymore.

Here are some pros and cons to ponder if a full-on weight-loss pause is something you’re considering.

Upsides:

You won’t feel deprived or left out
You can test out what a balanced lifestyle will feel like in the maintenance phase
You won’t snap under the pressure of depriving yourself entirely, which has been shown to be potentially more detrimental than allowing a few indulgences

Downsides:

There’s a chance you may struggle to get back on track
You may regress in your progress and gain a few pounds, depending on how much you relax your plan

2. Forge Forward in Your Weight-Loss Efforts

If you suspect that a pause in your weight-loss journey might be a slippery slope, then forging ahead will be the best approach for you. With so many temptations this time of year, you’ll need some proven strategies to stay on track, but deciding to stay consistent is a decision that may be especially important to you given how far you’ve come and your personal relationship with food—only you know and can decide.

Consider these pros and cons when deciding whether you’ll mostly adhere to your current lifestyle over the holidays.

Upsides:

You’ll continue to make progress and not have to worry about taking a step backward
You’ll reinforce your mental fitness in the face of temptation

Downsides:

You may experience intense moments of temptation, frustration or isolation
You may have to deal with the peanut gallery questioning your dietary choices and giving you a hard time—have a polite response prepared

3. Compromise and Choose Maintenance

Maybe you don’t have to choose one of the other and can enjoy a happy medium instead. If pausing feels too risky and forging forward isn’t realistic and you refuse to not have any fun, then a maintenance month is an option that allows you to approach the season with balance.

Figure out when the bulk of your festive engagements are taking place—perhaps it’s one week or two or three—and for that time period, temporarily move into a maintenance phase where you’re neither losing or gaining weight but instead maintaining your current weight, wherever you’re at in your journey.

It may be helpful to re-adjust your macronutrient mix using a nutrition app or calculator so that you know how many more calories you can consume during this time and where you’ll “spend them” but if that sounds too restrictive for you, just eat mindfully, savor your food, exercise portion control and stop when you’re full. Know that a short period of occasional treats won’t have an irreversible impact on your weight-loss goals.

Upsides

You will enjoy your holidays stress-free while still maintaining some balance
You can fully experience what balanced living in the maintenance phase will feel like after you reach your ultimate goal

Downsides

You might get a little carried away and have to rebound more than expected—but decide ahead of time that it won’t stop you

Bottom line:

The main thing to remember is to ditch all-or-nothing thinking because whether you choose to pause, press forward or maintain, in each scenario, it is possible to get carried away and overindulge.

In this case, practicing compassion with yourself and remembering that on-off instances are just a drop in the bucket will be paramount to your long-term success. Ultimately, take a balanced approach to eating and enjoy the holidays!

*The links used in this article are being provided as a convenience and for informational purposes only; they do not constitute an endorsement or an approval by Iovate Health Sciences International Inc. or any of its affiliates (“Iovate”) of any of the products, services or opinions of the corporation or organization or individual. Iovate bears no responsibility for the accuracy, legality or content of the external site or for that of subsequent links. Contact the external site for answers to questions regarding its content.

The post Should You Take a Break from Weight-Loss Over the Holidays? appeared first on Hydroxycut.

Drink This, Not That: Healthier Holiday Cocktail Swaps

Fri, 25 Nov 2022 11:57:31 -0700

‘Tis the season for celebratory sippers—but anyone who’s been on a weight-loss or a weight-maintenance plan knows how quickly those cups of cheer can add up and make weight-loss more difficult to achieve.

Take your classic holiday cocktails such as spiked eggnog, hot toddies, Christmas punch or mulled wine and you’ve got yourself a calorie- and sugar-bomb in a cup. Just a single serving of spiked eggnog contains 374 calories, 12 grams of fat and 38 grams of sugar. Indulge in a few of those bad boys and you might even reach your daily calorie quota.

Luckily, not all cocktails are created equal and you don’t have to forgo all adult beverages in order to stay on track with your weight-loss efforts this holiday.

Here are 8 healthier, low-cal drink swaps to choose:

1. Dry Wine Instead of Sweet Wine

When buying or ordering wine you might assume that they are all the same as far as calories and sugar content goes but the difference between a dry and sweet wine is about 50 calories per glass. For sugar, you’ll find approximately 1.4 grams of sugar per glass in a dry wine compared to as high as 17 grams in a sweet wine. That’s because dry wines ferment longer, reducing their sugar content while sweet wines ferment for less time, resulting in more sugar per glass. Always choose dry wine over sweet and aim for 6 grams or less per liter.

2. Prosecco Instead of White Wine

If you want to whittle the sugar and calorie counts down even more, replace a glass of white wine with prosecco. A 9-ounce glass of white wine will run you about 209 calories, while prosecco clocks in at a modest 85. A great choice for a healthier holiday toast.

3. A Gin Sonic Instead of a G&T

If you’re a fan of G&Ts but not all the sugar that comes with them, we’ve got an easy solution. Cut the sugar in half by mixing one part tonic and one part soda water for a low-calorie version that still satisfies. A traditional G&T contains 170 calories, while a gin sonic only packs 115 calories. You’ll also save more than 11 grams of sugar with this simple switch.

4. A Spirit and Seltzer Cocktail Instead of a Spirit and Soda (or Juice)

This one may be the easiest swap of all. Trade any sweetened mixers—think sodas and juices—for an unsweetened mixer like flavored seltzer or sparkling or flat water. It may take some getting used to but the simple swap will save you anywhere from 10 to 15 grams of sugar per drink, which adds up fast when you have more than one.

5. A Skinny Margarita Instead of Regular Margarita

If you’re a fan of margs, this one’s for you. According to the USDA, a typical margarita packs 274 calories, 36 grams of carbs and 36 grams of sugar—yikes! But a “skinny margarita” made with seltzer or club soda and stevia instead of sugar—or no sugar at all—cuts all of that in half.

6. Unsweetened Hard Seltzer Instead of Canned Cocktails

The canned cocktail craze is a massive trend enjoyed by many, but not all canned concoctions are created equal. With endless canned bevvies to choose from, it’s key to check the label and pick one that is entirely unsweetened and only flavored with flavored seltzer or uses stevia or monk fruit—both calorie-free sweeteners. What’s the difference? 0 to 2 grams of sugar per can of unsweetened hard seltzer compared to 12 to 40 grams for sweetened cocktails in a can.

7. A Bottle of Beer Instead of a Pint

This one simply comes down to volume. Skip the beer belly by opting for bottled beer over a pint anytime you order a beer. A pint of beer contains about 220 calories whereas a bottle is about half of that—and even less if you opt for light beer.

8. A Mocktail Instead of a Cocktail

If you really want to dial in your calories consumed and save it for something else this holiday season, like the dessert table, skip alcoholic beverages altogether and opt for a mocktail. Just remember that even mocktails can contain a lot of sugar so employ the tips above about choosing unsweetened mixers for all your mocktail orders.

5 More Tips for Smarter Sipping This Holiday Season

Alternate between one alcoholic beverage and one glass of water—it’s good for hydration and preventing hangovers too!
Set a drink limit ahead of time that fits into your daily macronutrient mix and stick with it.
Ask for a tall glass—it will help dilute the alcohol and take you longer to finish.
Pour yourself half as much and sip slowly.
Abstain from alcohol in the days around your holiday gatherings for balance and to reduce your overall alcohol consumption.

The post Drink This, Not That: Healthier Holiday Cocktail Swaps appeared first on Hydroxycut.

Step Into Your 2023 Mindset Now

Fri, 25 Nov 2022 07:44:40 -0700

Setting outcome goals with extrinsic motivators are the shiny objects of resolutions but psychology research continues to prove that they simply aren’t as effective as some other proven strategies for changing habits, mindsets and behaviors for lasting change. Think of it as an evolution instead of a resolution.

Best of all, you don’t have to wait until the strike of midnight 2023 to lay the groundwork for your evolution. You can start right now. Here’s how to get into your 2023 mindset now.

But First, What’s the Difference Between Intrinsic and Extrinsic goals?

To put it simply, an intrinsic goal can be defined as a goal that you are pursuing that builds on your core values and authentic passions and will contribute to your growth as a person—either personally or in your relationships. Another way to look at it is that you are doing the thing for the love of the thing itself, not the outcome that may be associated with it.

Extrinsic goals on the other hand, would be the aforementioned outcome associated with doing the thing. They can materialize in the form of recognition from others, a career promotion, reaching a certain level of fame or obtaining something you’ve been wanting. Extrinsic goals are solely focused on the outcome and not the journey getting there.

Why is Self-Care More Important Than Ever?

After a couple of tumultuous years, we’ve all had a chance to reflect on what’s important (and what’s not), where we want to spend our time and the goals, both intrinsic and extrinsic, that matter to us. In examining all of this, common themes like health, wellness and self-care become something of a zeitgeist after our physical health was threatened by Covid-19 and mental health and emotional health was threatened by isolation, working from home and other factors.

In the wake of that, we suddenly saw an unprecedented thing happen called The Great Resignation—or the Great Reshuffle— in 2021, where nearly 47 million Americans voluntarily resigned to pursue new paths after realizing they were overworked or underappreciated in their roles.

We also saw the rise of another revolution called “quiet quitting” where instead of resigning, employees detach from their roles and instead of working themselves into the ground, they consciously choose to do only what is required—the bare minimum—and refuse to go above and beyond.

To be clear, we’re not saying that we condone or advise either tactic as an act of self-care but one conclusion we can draw from these massive shifts in the workplace is that the pandemic gave us a lot to think about—and people are now taking a stand and putting self-care first.^1,2,3

By using self-care as our compass, and knowing that intrinsic goals are the true path to an evolution of self, here are 4 ways you can shift into your 2023 mindset now and get a head start on lasting habits for meaningful change.

1. Make Yourself Priority #1

We’ve all heard the analogy about putting your own oxygen mask on first before helping someone else and if the last few years have taught us anything, it’s that we are no good to anyone around us if we are passed out on the floor. In some ways, we’ve been conditioned to think that this mentality is selfish—but it’s far from the case. We can only be at our best for others when we’ve taken care of our needs and have a full cup to pour from.

A few ways to honor yourself and practice self-care is by first asking yourself what you need—and often—taking guilt-free breaks when you need them and establishing a few non-negotiables that nurture your physical, mental and emotional health. Perhaps it’s your daily workout, meditation time, no phones during dinnertime or 15 minutes of quiet time after work.

2. Change from a “Missing-Out” Mindset to a “Gaining” Mindset

A lot of people tend to focus on what they are giving up or missing out on when they attempt to make healthy changes, such as cutting out junk food or embarking on a sober month like Dry January.

When you wrap the effort in language that emphasizes what you’re missing out on, it will dictate how you view the overall experience—like you’re missing out on something—even if it’s an unhealthy habit to begin with. Instead, focus on what you’re gaining. Make notes for yourself and repeat affirmations that reinforce the positives of making the change. Instead of “Sober October” why not try, “Soaring October” because you’ll be so high on life from detoxing, no hangovers and feeling great!

Another tactic to try is to replace saying, “I have to” with “I get to”. So, if you commit to working out five days a week, replace saying, “I have to workout today” with “I get to workout today!” and watch how your energy around that statement and the action changes. Basically, you’re shifting your mind to recognize your healthy habits as a privilege—not a punishment.

3. Put Emphasis on Behaviors VS Outcomes

This goes back to the intrinsic vs extrinsic goals we talked about. An end-goal like losing 10 or 20 pounds is an outcome, and oftentimes an extrinsic one. But the journey to getting there is all about changing your habits for the healthier—moving your body more and fueling it with nutritious foods for example—behaviors that are so life-changing, you’ll want to maintain them.

Work on shifting your focus from an over-glorified end-goal and instead move your energy into behaviors that you want to instill for life. Perhaps it’s sleeping more, drinking less alcohol, eating better or exercising more—insert your goal here. Oftentimes when you’re busy reinforcing all those amazing day-to-day habits, the big end-goal just sort of takes care of itself.

That said, changing behaviors can be challenging because we have to rewire our brain and work against an established reward system that we’ve been reinforcing for years—sometimes our entire lives. For that reason, scientists say it’s important to start with small, realistic goals and celebrate and reward small progress steps along the way to reprogram your mind towards the new, healthier behaviors you’re establishing.

4. Identify with The Person You Want to Be

In addition to shifting your focus from outcomes to behaviors, take it one step further and identify with the person you are working to become in order to evolve into that version of yourself. For example, if you’re offered a donut in the employee break room, instead of saying, “No thanks, I’m trying to eat better”, which implies you want to that person but you’re not yet convinced that you are, try saying,” “No thanks, I don’t eat that stuff” and fully identify as a healthy eater that doesn’t eat fake food. Identifying with “You 2.0” is a proven strategy for behavioral change.

A University of Oregon Neuroscientist wrote for Consult Psychol J that, “A behavior will hold greater subjective value to the degree that it is related to one’s core values and sense of self. Identity-linked goals are more likely to be successful than identity-irrelevant or identity-counter ones.”

So in other words, if it aligns with your core values and you believe it—and identify with it—you can achieve it.

RESOURCES:

1: https://health.clevelandclinic.org/when-to-leave-a-job/
2: https://fortune.com/2022/09/28/mental-health-timebomb-fuel-great-reshuffle/
3:https://www.theatlantic.com/ideas/archive/2022/09/what-is-quiet-quitting-burnout-at-work/671413/

The post Step Into Your 2023 Mindset Now appeared first on Hydroxycut.

Healthy Holiday Dishes That Still Taste Great!

Wed, 09 Nov 2022 06:44:21 -0700

Between Thanksgiving and New Year’s there’s no shortage of gatherings that will have you sitting around festive tables with family and friends eating a little more than you’re used to.

While it’s important to keep your health goals in mind this time of year, the holidays are also meant to be enjoyed. But because the festivities span over a month long, it’s important to have some smart solutions when it comes to celebrating—without going too far in a direction that derails your hard work and weight-loss efforts.

Here, we’re sharing 10 festive dish inspirations that still taste great but won’t set you back in your efforts to manage a healthy weight. Best of all, your friends and family won’t even know these dishes were selected with your health in mind—that’s how delicious they are!

1. Roasted Mashed Cauliflower

If you’re watching your carb intake but love the creamy mouthfeel of mashed potatoes, then cauliflower is here to save the day (again).There are countless recipes to choose from online but the gist is that you roast sliced, oiled and seasoned cauliflower at 425F for 25 minutes and then blend them up with a little bit of heavy cream until you reach your desired smoothness. Top them as you would normal mashed potatoes and enjoy for a fraction of the calories and carbs found in traditional mashed potatoes.

2. Hearty Squash Salad

Every holiday table should have a fresh, green salad but many are loaded with huge hunks of cheese, fruit, sugary dressings and candied nuts. Get all the sweetness and satiety without the belly-busting calories with a squash- and pomegranate-studded salad with a super simple dressing. Try this recipe.

3. Crispy Brussels Sprouts

Brussels Sprouts make an excellent holiday side because they can be cooked until crispy and flavored a bunch of different ways. Try preparing them in an air fryer if you have one, and if not, in an oven with a convection setting which, if you didn’t know, has the same effect! Try them with chopped bacon and onions or lemon and garlic and if you’re into spicy and sweet, who can resist the combination of honey and sriracha over brussels sprouts? Try this recipe.

4. Broccoli and Cheese Casserole

It’s always nice to have something draped in gooey cheese on the holiday table but most casseroles are loaded with hunks of bread, biscuits and potatoes. Meet in the middle to watch your middle with a broccoli and cheese casserole that’s loaded with good-for-you fiber, a slew of beneficial vitamins and also contains anticarcinogenic compounds that help reduce your risk for a number of cancers.

5. Hasselback Sweet Potatoes

Swap traditional white potatoes for their more nutrient-dense cousin, the sweet potato, and not only will you reduce the amount of blood-sugar spiking glucose you consume thanks to sweet potato’s lower GI Index, you’ll also double down on vitamin A, which is great for immunity, vision and reproductive health. Hasselback potatoes are super impressive to serve but surprisingly easy to make. Top them with rosemary and garlic for a festive flair or traditional potato toppers, sour cream and chives.

6. Butternut Squash Lasagna

Here’s an unexpected dish that’s always first to disappear at festive feasts: Butternut Squash Lasagna. Search one that contains sage for a truly wintery flavor and take comfort in knowing you’re trading in empty-calorie and carb-rich noodles for vitamin-rich layers of squash instead.

7. Mashed Sweet Potato Casserole

No holiday spread is complete without a sweet potato casserole but most are loaded with sugar, butter and milk—most of which isn’t even necessary considering the natural sugar and creaminess in sweet potatoes. Try this recipe with a fraction the sugar and milk that clocks in at just 220 calories per serving.

8. Pan-Roasted Squash Rings

Here’s a super simple side that doesn’t require a recipe, is comforting, sweet and simply screams, “happy holidays!”. Slice a few types of squash—try delicata, acorn and butternut—drizzle with olive oil, honey, salt and pepper and roast in the oven at 350F for 35 minutes. Once ready, top with crispy sage, thyme or chopped pecans for a truly festive dish.

9. Green Bean Casserole

In more “better-for-you casseroles” news, we present the healthier green bean casserole that skips cream of mushroom soup, canned green beans and anything mushy at all and instead opts for fresh beans, onions and mushrooms. Luckily the internet has cleaned this classic up a ton of times, so you’ll have no problem picking a healthier version that best suits you.

10. Roasted Pears with Brie and Honey

You didn’t think we’d skip over a better-for-you dessert solution did you? No chance. If you’re tempted by the dessert table at every holiday party you attend, why not roast up a pan of halved pears topped with cinnamon, sliced brie and honey and bring it as a party offering—and sweet tooth savior for you! It’s the perfect ending to a savory meal and will hit the spot without all the heavy carbs and sugar found in pie crusts, bars and cakes.

The post Healthy Holiday Dishes That Still Taste Great! appeared first on Hydroxycut.

4 Ways to Stay Calm On Your Weight Loss Journey

Wed, 09 Nov 2022 06:39:58 -0700

Staying calm and optimistic may be one of the most important mental habits you can form in order to be successful on your weight-loss journey—but anyone that’s ever embarked on a path to reducing body fat knows just how easy it is to become overwhelmed from time to time—and accept defeat.

With these four proven strategies for overcoming overwhelm while losing weight, you‘ll be more equipped to stay calm and weight loss on.

1. Ditch All-or-Nothing Thinking

All or nothing thinking is a negative thinking pattern that causes you to think in extremes. In other words, if everything isn’t perfect then it’s a total failure. This type of extreme thinking is unrealistic, leads to overwhelm and may lead you to giving up because, let’s face it, perfectionism doesn’t exist.

This type of thinking is common in people trying to lose weight but doesn’t usually end well because once a misstep occurs with diet, exercise or there’s a regression in weight loss, the all-or-nothing reaction is to throw in the towel.

To overcome all-or-nothing thinking, it’s important to stop thinking in absolutes. If a setback occurs, instead of deeming your efforts failed, pause, reframe, consider other reasons why the setback occurred—and be compassionate with yourself. Remind yourself that setbacks happen—and will continue to happen—but you can get back on track despite them. Remind yourself of your strengths, what did go right and try to find a positive in the situation.

2. Take a Digital Detox

If you’re feeling overwhelmed on your weight-loss journey, then chances are you are also suffering from low self-esteem—and one of the least helpful things to do in this state is to scrolling social media.

Doomscrolling, a term that means endless scrolling of news or social media feeds is a habit many of us are guilty of doing on occasion and can exacerbate feelings of depression, anxiety and may even be a function of obsessive compulsive behavior. Couple that with the negative effects that social comparison can have on your psyche—especially when trying to lose weight—and you’ve got a recipe for overwhelm.

Limit the amount of time you spend scrolling social media feeds each day and do your best to stop when you find yourself doomscrolling mindlessly. If you struggle to limit screen time, consider a digital detox one day a week or for the weekend—or better yet—temporarily delete your social media apps for a digital detox while you work through a sticking point in your weight-loss journey.

3. Don’t Rush the Process

Changing your mindset from, “Lose 10 pounds by the wedding” to “Lose 10 pounds for life” is one of the most profound mental shifts you can make to reduce feelings of overwhelm, succeed with weight loss and keep it off.

According to the Cleveland Clinic, 80 to 95% of dieters regain weight and experts believe that that’s because they treat weight loss like a sprint and not a marathon. To avoid becoming overwhelmed, pace yourself with the recommended one- to two-pounds weight-loss a week.

In addition to that, you want to ensure you’re losing the right kind of weight and fast-tracking weight loss has been shown to reduce the wrong kind. A meta-analysis published in the British Journal of Nutrition compared two weight-loss groups—a rapid group and a gradual group. Both groups lost the exact same amount of weight. Fascinatingly, the gradual group lost body fat percentage and fat mass, while the rapid group lost water weight and muscle mass—which is not the mass you want to lose in order to maintain weight loss long term.

4. Don’t Overschedule Yourself

An overpacked schedule where you’re rushing from one place to the next and you’re chronically 10 minutes behind schedule will not only raise your stress hormone cortisol, which is known to make weight loss harder—especially around your midsection—but it is also one the fastest ways to feel completely overwhelmed by life in general and can lead to falling off the wagon. In that frenzied state, you’re much more likely to miss nutritious meals, cave in to comfort foods, skip workouts and sleep less, all bad news for weight-loss.

Once a week, take some time to plan the coming week out carefully. Schedule in time to shop, meal prep, pre-book your workouts, set a sleep-wake schedule, reserve time for self-care (think meditation, reading, journaling and breathwork) and once you have your health, work and family priorities set, only then start to layer on any extracurricular social activities. In order to lose weight successfully and calmly, you must put yourself first on the list and make it a non-negotiable.

The post 4 Ways to Stay Calm On Your Weight Loss Journey appeared first on Hydroxycut.

If You Can’t Stop Snacking at Night, Read This

Fri, 04 Nov 2022 11:14:41 -0700

There are a few reasons you might be snacking at night and unfortunately if you’re not careful with your snack choices, your evening munchy habit can result in weight gain and a night of fitful rest.

Here’s why you snack at night and 10 better-for-you snacks to reach for.

Why you’re snacking at night

This may come as a surprise but your willpower isn’t entirely to blame for your late-night noshing. Researchers say that it’s actually our internal clocks—known as our circadian clocks— that trigger us to reach for sweet, salty and starchy foods at night—specifically around 8pm.

The reason for this is because it helped to prompt our ancestors to load up on high-calorie foods for survival—but times have obviously changed and we no longer need to stockpile fat to survive. Unfortunately, those pesky light-night cravings are still innate.

Other reasons you might be overeating at night is because you overly restrict calories throughout the day, leaving you hungry at night. This is especially true for some important macronutrients like protein and fiber which help to keep you satiated for longer and support healthy weight loss.

Another possibility is that you’re not drinking enough water throughout the day and you’re dehydrated. Lack of hydration has been scientifically shown to mimic hunger and lead to overeating. In clinical studies, 37% of people mistake thirst for hunger thanks to the empty stomach, gurgling and light headedness that can also accompany dehydration. Make sure you’re getting at least eight 8-ounce glasses of water each day.

And lastly, you may be failing to manage stress levels. Elevated cortisol levels caused by stress is a well-known contributor to food cravings. Make sure you’re managing stress by exercising, meditating, practicing breathwork, yoga and more and you’ll likely find that you’re less inclined to eat your stress away.

Better-For-You Late-Night Snacks

That said, just because you have a growling tummy as bedtime approaches doesn’t mean you should go to bed hungry. You just have to choose the right late-night snacks that won’t derail your weight-loss efforts—or interfere with sleep.

Here are the 10 best late-night snacks that are not only nutrient-dense but may even help you fall—and stay—asleep.

1. If you have a sweet tooth: Try low-sugar dark chocolate

If you have a sweet tooth at night but you’re watching your waistline and worry about compromising sleep, upgrade your chocolate. Dark chocolate has an enormous amount of positive research around it for its heart-health benefits and more. Look for a dark chocolate that has no more than four grams of sugar per serving and is at least 70% dark chocolate (the higher the better). Snacks that are high in sugar are known to negatively impact a good night’s sleep.

2. If you crave salty snacks: Try cheese crisps

If you find yourself craving cheese in the evening, there’s a better alternative you may even prefer: Cheese crisps or cheese chips. You can easily make them yourself by grating parmesan or any hard cheese and baking them into little cheese chips but there are pre-packaged options too. Cheese crisps are low-carb, keto-friendly and gluten-free—all great for weight management—and they make a super satisfying bedtime snack. An added bonus is the combination of fat and protein that make for a good night’s sleep.

3. If you crave chips: Try sweet potato chips

What vegetable hasn’t been turned into a bag of healthy chips? Well, it’s sweet potato’s turn and we’re here for it. Rich in beta-carotene, sweet potato snacks are super satisfying and contribute to a restful sleep. In a study that looked at various foods for sleep support, participants that ate complex carbs before bed were three times more likely to have better sleep patterns.

4. If you like cookies: Try healthier, grain-free cookies

If nightfall turns you into a cookie monster then you’re in luck! There are now countless grain- and gluten-free cookie brands on the market. Just search for “healthy cookies” and look for all the aforementioned criteria. All that’s left to do is pour a glass of tryptophan-rich organic milk known to help you drift off to dreamland.

5. If you like candy: Try low-sugar, high-fiber gummy treats

Your typical gummy-style candies are not your friend when it comes to supporting a healthy weight—or a good night’s sleep. Luckily there are much better options available. Look for the next iteration of gummy sweets that are low in sugar and calories and pack a good amount of fiber, a macronutrient that supports satiety and improves sleep quality.

6. If you crave popcorn: Sprinkle on some Himalayan pink salt

Popcorn is the perfect couch snack but many varieties are loaded with salt, which has been shown to disrupt sleep. Make your own at home and sprinkle on some Himalayan pink salt instead. It’s high in potassium and magnesium, two nutrients that help support sound sleep.

7. If you like sour: Try dried tart cherries

Trade high-sugar sour candy for tart cherries and you’ll benefit everything from muscle repair to improved joint health, while also improving sleep. Tart cherry juice is another option that’s been shown to extend sleep. But if it’s a handheld snack you’re after, dried tart cherries are the perfect confection to help lull you to sleep.

8. If you crave cold and creamy snacks: Try Greek Yogurt

Replace your evening bowl of ice cream with something equally cold and creamy but worlds healthier: Greek yogurt. You’ll still get that satisfying mouthfeel but you’ll slash sugar and increase protein, healthy fats and gut-healthy probiotics—all great things for weight loss and restorative sleep.

9. If you crave nuts: Opt for cashews, pistachios and almonds

A handful of nuts is the perfect snack to fill a growling belly and also support good sleep. High in healthy fats and low in calories, cashews, pistachios and almonds contain melatonin, magnesium, and zinc, all studied for their sleep-supporting abilities.

10. For the health nut: Anything with quinoa

Don’t worry, we’re not suggesting you eat a bowl of quinoa as a midnight snack, although a sweetened version with raisins and maple syrup is delicious if you’ve never tried it! There are loads of snacks on the market that contain quinoa from crisps, cookies, muffins and more. The reason why quinoa makes so much sense before bed is because quinoa is a complex carb proven to help drift you to dreamland—not to mention that it’s a solid source of protein, which supports your weight-loss efforts.

The post If You Can’t Stop Snacking at Night, Read This appeared first on Hydroxycut.

4 Ways to Manage Food Cravings This Thanksgiving

Fri, 04 Nov 2022 11:05:43 -0700

Food Cravings. We’ve all had our fair share. 50% of people report experiencing cravings on a regular basis and that’s really no surprise when you consider all the factors that contribute to food cravings.

Food cravings are a temptation to contend with—but there are things you can do to help resist the urge for junk food.

First, let’s look at how cravings work from a neurological standpoint. Food cravings go far beyond willpower. Our brains are actually hardwired to release feel-good hormones even just thinking about eating something indulgent.

According to Harvard, when we eat foods that are hyperpalatable—meaning they are sweet, salty or rich—the reward region in the brain called the hypothalamus lights up like a Christmas tree and stimulates the release of hunger hormones as well as the “feel-good” hormone dopamine and this combined release of hormones creates the perfect storm for food cravings.

The more you give in to your favorite junk foods, the more you stimulate the reward region in your brain and scientists credit this pattern loop to cravings, addictive food patterns and emotional eating.

With Thanksgiving around the corner, temptation will abound—and between the fatigue of travel and the stress of everyone under one roof—it may lead to over consuming comfort foods. The following strategies can help. Keep them in your back pocket and use them to manage food cravings this Thanksgiving, and over the holidays ahead.

4 Ways to Manage Food Cravings This Thanksgiving:

1. Get enough good calories—and stay hydrated

If you want to keep food cravings at bay, it’s just as important to get enough nutrient-dense calories as it is to not exceed your upper calorie limit.

Studies show that people that severely restrict calories have more food cravings, therefore it’s important to calculate how much you need—right down to your macronutrient mix—and aim to eat within it each day. For help calculating your daily need based on your goals, read this.

You may have also heard that thirst and dehydration can both be confused for hunger—and researchers have found it to be true. In clinical studies, 37% of people mistake thirst for hunger thanks to the empty stomach, gurgling and light headedness that can also accompany dehydration—so be sure you’re getting enough water each day. The Mayo Clinic says the easiest rule of thumb to remember is the 8×8 rule: 8 8-ounce glasses of water each day.

2. Delay and distract

Two proven methods for sidestepping food cravings are to put them off and distract yourself in the process. Harvard says that food cravings could naturally disappear in just five to seven minutes if you put it off just a few minutes at a time while doing something else.

Try replacing tempting foods with other dopamine-releasing activities like taking a walk, watching funny memes, playing with the family pet or listening to music—all things that can be equally enjoyable to do with family members over Thanksgiving.

3. Plan your meals around Thanksgiving thoughtfully

Don’t get us wrong, just because you’re on a weight-loss journey or watching your watch doesn’t mean you can’t indulge a little over the holidays. If you don’t allow yourself a little bit of your favorite Thanksgiving trimmings, you’ll most likely cave and overindulge later on.

Decide which gathering you’re going to allow for indulgences and then plan the rest of your meals that weekend or throughout the holiday week accordingly so that you’re balancing your meals mindfully. In the days surrounding the big meal, focus on plenty of fresh salads, green vegetables, lean proteins and lots of water. Limit sugar, simple carbs, alcohol and unnecessary extras like sauces and condiments in the meals surrounding turkey dinner so that you don’t totally fall off the health bandwagon.

4. Practice mindful eating

In a nutshell, mindful eating is being fully present in the moment while you enjoy a meal. Experts say to eat only when hungry and stop when you’re full—being mindful not to overeat (though it may be tempting). While that’s easier said than done at Thanksgiving, there are a few mindful eating tactics that you can employ to indulge just enough without going totally overboard, feeling uncomfortable afterwards and having to deal with the ugly shame monster. Though the Thanksgiving dinner table is typically a tornado of distractions, try these mindful eating tactics that keep eating in check, according to experts:

This one should be a no-brainer at Thanksgiving: Express gratitude for the food you eat
While eating, think of how your food was grown, harvested and prepared in order to get to your plate—imagine your host thoughtfully preparing each dish throughout the day
Despite many conversations happening at once, try to take note of each bite you take—savoring everything on your plate versus speeding through and going back for seconds
Take small bites and chew well. Experts say you should chew every bite about 30 times
Notice how your food looks, tastes and makes you feel while you enjoy it—and afterwards

After your holiday meal, be proud of how you gave yourself space to enjoy some foods your rarely eat and reaffirm your plan to get back on track tomorrow

The post 4 Ways to Manage Food Cravings This Thanksgiving appeared first on Hydroxycut.

Self-Confidence Is The Key to Weight-Loss Success

Fri, 04 Nov 2022 11:01:12 -0700

Let’s start by looking at what confidence truly means. Confidence is when you know your own self-worth, you trust yourself and you have a healthy, positive self-image. Sounds great right? But if you lack self confidence, you’ll doubt that you can do hard things—and that includes weight loss.

On the flip side, people who work to develop confidence, and are mindful to work on it daily, have a more positive outlook on life and believe in themselves. When it comes to weight loss, this is kind of like getting a headstart on your goal and trusting yourself to reach it.

Of course, it’s hard to feel confident when you’re not happy with the way you look and feel, which is why you’re on a weight-loss journey to begin with. But in order to succeed—harnessing self-confidence while you are losing weight is absolutely key.

Not to worry, we are here to help. Here are 5 strategies for building self-confidence while losing weight.

1. Build internal confidence

When building your confidence, it’s important to know that there is a difference between internal and external sources of confidence. When you reach your goal weight, your self-esteem will probably improve, but if you happen to gain some weight back, your confidence may fluctuate along with your rising and falling weight. That’s what is considered external confidence.

It’s important to develop and nurture internal confidence—that can’t be shaken—despite external factors that change outside and around you. Building internal confidence will help you maintain a sense of peace and pride even when things don’t go your way.

One of the best ways to nurture inner confidence is to work on self-talk and challenge negative thoughts. Your internal voice is extremely powerful when it comes to motivating yourself to change and could make all the difference when it comes to steadily building up confidence.

Strategies for honing internal confidence are:

Acknowledge your skills and talents and reflect on them often
Know your worth
Believe that you are strong and smart enough to develop new skills and overcome future challenges
Live with integrity and do what you say you will do. This one is particularly important to your weight-loss journey because once you train yourself to follow through on just about anything in life, that value will trickle down into your personal health goals too.

2. Make a list of your successes at the end of each day

There’s no better way to truly believe your self-worth than taking time out to count the ways. While you’re working on building confidence, commit to journaling about your wins.

At the end of each day, spend a few minutes writing down everything you did well or succeeded at that day and then read each item over again and reflect on how you feel and how proud of yourself you are for accomplishing so much in a single day.

This is a surefire way to becoming a much more confident you. And just imagine how you’ll feel once your weight-loss wins start to appear more and more frequently in your journal! You’ll be much more likely to keep going.

3. Get out of your comfort zone

It’s pretty hard to level up your self-confidence by doing what you’ve always done. The old adage, “Do one thing each day that scares you” applies particularly well to folks that are trying to build self-confidence.

One way to get out of your comfort zone is by simply saying “yes” to things you’d otherwise avoid like attending a party where you don’t know anyone or speaking in public. You’ll probably still experience some level of anxiety during these experiences but the reward afterward—and the more you get out of your comfort zone—is enhanced confidence.

4. Makeover your body language

Think of people that you perceive as self-confident. Rarely are they slouching or have a feeble handshake. Before you even noticed how they carried themselves, you were probably struck with an err of confidence because they’ve honed their sense of self for so long that now, their energy exudes a certain confidence that nearly precedes them.

Rewind 10 or 20 years and that same person may not have been quite so self-assured. These traits are most often learned and practiced behavior—and you can embody them too!

Here are 5 ways to makeover your body language:

Whether you’re sitting, standing or walking, stand up straight with your shoulders back and remember to focus on good posture as often as you can.
Use a strong and firm handshake
Make eye contact
Speak up and don’t be afraid to be firm and clear in your communication.
Apologize less and accept compliments with, “thank you!”

5. Practice self-love and compassion

The path to becoming more confident doesn’t mean you won’t have moments of insecurity and doubt—you always will. An important ingredient to a strong sense of self is being kind to yourself and giving yourself the space and grace to make mistakes and have all kinds of days—not just good ones.

When you start to realize that shaming yourself for missteps only pulls you down further and that being compassionate with yourself allows you to rebound faster but reinforces how you love and feel about yourself—confidence will follow naturally.

The way you treat yourself will also be reflected in the way that others see and treat you so this tactic in particular is an all-around slam-dunk for developing confidence.

The post Self-Confidence Is The Key to Weight-Loss Success appeared first on Hydroxycut.

5 Ways to Push Through a Weight-Loss Plateau

Fri, 04 Nov 2022 05:33:03 -0700

The beginning of a weight loss journey is often quite encouraging because the sudden changes to diet and exercise often have some pretty immediate effects—and the more weight you have to lose, the more you’ll see fall off right at the start.

Once you’ve been on the path to weight loss for a little while, progress may slow a little and if you’re not quick to make a few key adjustments, you could hit a weight-loss plateau.

Luckily, there are some very effective strategies for avoiding the dreaded weight-loss plateau. Once you see your progress start to stall, try these 5 tactics to push past a plateau.

1. Take a break from booze

A small omission with a big weight-loss payoff, taking a break from alcohol while you work through a weight-loss plateau—or simply cutting back—is one of the best ways to move the needle on weight loss.

Studies have shown that drinking alcohol actually inhibits weight loss and if that weren’t enough, drinking is also associated with belly fat accumulation.

In a study done on 283 participants trying to lose weight, reducing or removing alcohol led to more weight loss and fewer incidences of overeating by the end of the study period. The reason many people tend to overeat when drinking is because inhibitions are lower under the influence of alcohol.

2. Eat less carbs

If you’re not on a carb-restricted diet, it’s one worth considering. There are decades of research on low-carb diets for weight loss and one meta-analysis of 13 prominent studies showed that dieters who consumed less than 50 grams of carbs each day saw a significant reduction in overall body fat.

One way to reduce carbs naturally is by simply removing all refined carbs, bread products, pasta and rice and replacing starchy vegetables like sweet potatoes, peas and squash with leafy greens and cruciferous veggies. But if you really want to get the job done right, enlist the help of a carb-tracking app so you get it down to a science right away.

3. Keep a food journal

Most of us think we eat less than we actually do. So much so that when study authors decided to test the theory, they found that when people don’t log what they eat and instead estimate, they are usually underestimating how much they eat by a whopping 50%. Read that again.

Weight loss is hard enough as it is without wasting precious time guessing and never seeing the scale budge. Get it right the first time by tracking every meal and snack as you go along so you can course correct right away if you exceed your macronutrient limit for the day.

4. Add weight training to your exercise program

It was previously thought that cardio exercise was the holy grail of fitness for fat loss because it burns so many calories per session but emerging research is now revealing that strength training and cardio are actually pretty neck and neck when it comes to calories burned per session.

In addition to these findings, what gives weight training a leg up in the competition is what happens after the workout is over. Unlike cardio where all your calorie-torching magic stops when the workout ends, with strength training you continue to burn calories for an impressive 72 hours after. That means that for nearly three days afterward, your metabolic rate remains high and zapping calories—even when you’re resting.

For the best results and to help you move past a weight-loss plateau, experts recommend a combination of cardio and strength training—but whatever you do, don’t skip out on strength training.

5. Try time-restricted eating

Intermittent fasting (sometimes called IF) is when you split your 24-hour day into fasting and feeding windows. The 16:8 method is arguably one of the most popular IF splits, which just means you’d eat for eight hours a day and fast for 16—so if you eat your first meal at 10am, you’d eat your last meal of the day by 6pm.

If you’re new to fasting, start out with 12:12 fast—eat meals as you normally would for 12 hours and then fast for the other 12 hours. As you acclimate and if you feel good eating this way, work up to 16:8 and then maybe even 18:6. Always consult with your doctor before starting an intense fasting protocol and listen to your body. Some days you’ll have the stamina to fast longer and you’ll feel great while other days, you’ll have to cut it short and extend your feeding window and that is perfectly fine.

The post 5 Ways to Push Through a Weight-Loss Plateau appeared first on Hydroxycut.

11 Easy Ways to Save Money on Groceries

Thu, 03 Nov 2022 11:20:30 -0700

The rising cost of food has been making headlines since mid-2020 and the cost of at-home groceries has jumped 11.5% just in the last year. Even basic things like bread have increased 16% and eggs an astounding 39%.

Experts have no idea when food prices will start to go down so the only reasonable thing to do in the meantime is to reevaluate your grocery shopping habits and make some small, doable changes that will save you big on your grocery bill now.

Here are 11 easy ways to save money on groceries that will also save you time and cut down on food waste.

1. Buy (some things) in bulk

There are certain items that you buy again and again—and always will—such as pantry staples like oatmeal, nut butters, quinoa, protein powders, paper towels, toilet paper and toothpaste.

Buying these things in bulk can save you an estimated 25% on your grocery bill—and will also save you time and gas money having to run back to the store more often.

If you typically spend $1000 on these items in a year, you could save approximately $250 by buying these repeat purchases in bulk.

2. Buy some foods frozen and canned

Fresh is not always best. Americans toss one third of the food they buy and a lot of that is fresh produce. In some cases, frozen vegetables are cheaper and just as nutritious. Even better, they don’t spoil and you can have them at the ready in your freezer for months.

Some canned foods offer the same benefit and in some cases are even healthier. For example, canned tomatoes are even more nutritious—they are higher the antioxidant lycopene. Just be sure to choose BPA-free cans and check labels to make sure nothing sneaky was added to your canned or frozen foods.

3. Once a month, use up fridge and pantry stragglers

Dedicating a day or two each month to clearing out your fridge and pantry and using up anything that’s still good in creative ways is one of the best ways to prevent food waste and save a chunk of cash on groceries.

But sometimes the weird medley of foods left behind will leave you scratching your head at what to make. Try this free tool that generates recipe suggestions based on what you have on hand.

4. Embrace leftovers

Don’t turn your nose up at leftovers! They are huge money- and time-savers. Flavors always taste better the next day anyway and if you think that leftovers are destined to be soggy, switch from warming them up in a microwave to a toaster oven and then liven them up with some fresh herbs, and maybe a little hot sauce to make your meal new again.

Double up your recipes and have leftovers for lunch or dinner in the coming days and watch your food spending go way down.

5. Make your own snacks

Americans reportedly spend $500 a month on snacks. Once you see how easy it is to whip up healthy snacks at home for a fraction of the price, you’ll never buy an overpriced $5 snack again.

Make a big batch of crave-worthy trail mix, grab-and-go veggie and hummus packs, big-batch granola bars and healthy muffins and watch your food dollars stretch further. Freeze individual portions and only thaw what you need at a time.

6. Shop no name brands

Name brands are not always the holy grail, especially when it comes to food. Don’t be fooled into thinking brand names taste better or are higher quality than your in-house grocery store no-name brand.

In one consumer test, blind testers found no-name brands to taste just as good as their branded counterparts—sometimes even better—and by switching to the no-name brand, they saved an average of 25% on their overall grocery bill.

7. Plan your meals and list before shopping

This just may be the most important rule of thumb for saving money on groceries. Always plan your meals and write or type out your shopping list ahead of heading to the store.

Going in without a plan is almost a guarantee that you’ll overshop and eventually waste food, too. You’ll also miss items you need for your weekly meals and will be forced to go back to the store and spend even more money on food. No bueno. Try a meal planning app complete with recipes and a shopping list generator.

8. Eat more plant-based meals

It’s no secret that animal proteins can really add up. Eating more plant-based meals throughout the week is a brilliant way to keep food costs down.

For inexpensive plant-based proteins, fill your cart with dried or canned beans, lentils, nuts and nut butters, seeds, edamame, tofu, tempeh, quinoa and chia seeds.

9. Shop in season

Eat with the seasons to save big on groceries. The reason in-season food is cheaper is because it has far less distance to travel, which lowers its cost.

Take cherries for example. If you buy non-seasonal cherries in the dead of winter, you’ll pay a lot more for them because they’re grown in Chile and then shipped to the US, meaning they have to travel many miles to get to your local grocery store. They will also lack flavor and will likely be bruised from their travels.

10. Get down with ingredient cross-utilization

A genius hack for saving money on groceries is with ingredient cross-utilization—which is a chef term that means buying fewer ingredients that get used in many meals throughout the week.

Take ground beef. You can buy it in bulk and use it endlessly in dishes like stuffed peppers, bowls, chili, tacos, quesadillas, burritos and more. Another example of this is making a large batch of something versatile like versatile tomato sauce and putting it to work in a bunch of different ways throughout the week such as in lasagna, tomato soup, over a healthy bowl of zoodles and meatballs, eggplant parmesan, chili and more.

11. Batch cook and freeze meals

Similar to cross utilization, batch cooking is not only a money saver but a massive time saver.

Make-ahead batch meals that keep well in the freezer are soups and stews, casseroles, curries, cottage pie, pasta bakes, sauces, healthy baked goods and snacks.

Slow cooker, pressure cooker or casserole-cooked dishes are the best for batch cooking as they’re mostly hands off and leave you with big batches that you simply package up, label with a name and date and store them in your freezer for later use. This hack will save you tons on groceries.

The post 11 Easy Ways to Save Money on Groceries appeared first on Hydroxycut.

Lars testar

Thu, 04 Mar 2021 03:42:15 -0700

Seitan coloring book cold-pressed pop-up cray skateboard raclette tacos intelligentsia blog cronut crucifix etsy. Mixtape YOLO vape, succulents cold-pressed street art shoreditch bitters intelligentsia salvia knausgaard. Everyday carry cloud bread occupy austin vexillologist irony seitan. Pop-up disrupt cred try-hard kale chips street art.

Flexitarian sriracha raclette hoodie food truck glossier unicorn tumblr asymmetrical. Marfa butcher vinyl, knausgaard fingerstache quinoa food truck. Craft beer gluten-free waistcoat helvetica. Prism cloud bread ugh vape man bun pitchfork, pork belly street art forage.

Squid truffaut shabby chic distillery blue bottle, cred selvage slow-carb sartorial wolf blog narwhal subway tile ennui. Coloring book jean shorts 8-bit distillery la croix brunch bushwick. La croix you probably haven’t heard of them brunch locavore, four loko iPhone viral subway tile fixie. Synth raw denim copper mug, pabst wayfarers succulents butcher 90’s. Shabby chic poke cold-pressed keffiyeh, tilde readymade typewriter. Fanny pack franzen swag, pitchfork skateboard meh cred prism fingerstache. You probably haven’t heard of them aesthetic sustainable crucifix leggings farm-to-table.

DIY live-edge activated charcoal, selvage portland food truck chicharrones brunch vexillologist quinoa bushwick microdosing humblebrag. Hoodie distillery taxidermy humblebrag, microdosing bitters messenger bag hot chicken coloring book blog occupy bicycle rights live-edge PBR&B. Selfies viral sartorial, squid vexillologist jianbing direct trade readymade beard raclette cliche normcore waistcoat. Squid biodiesel bicycle rights quinoa prism. Activated charcoal flexitarian put a bird on it austin forage hexagon vinyl hot chicken irony shabby chic meditation neutra. Ethical cronut beard small batch selvage af, poke leggings.

The post Lars testar appeared first on Appethyl.

Mat för en god hälsa

Tue, 22 Dec 2020 06:57:18 -0700

Är vitt mjöl verkligen så farligt? Det där med lchf och 5:2 hur bra är det, egentligen? Och hur vet jag att min dotter som blivit vegan får i sig alla näringsämnen hon behöver? Teorierna om vad vi bör äta för att hålla oss friska och må bra duggar tätt.

1. Grunderna

• Maten innehåller energi
• Kroppen behöver en viss mängd energi
• Den som rör sig mycket behöver mer energi
• Hunger och mättnadssignaler styr aptiten
• Hungersignaler styr både hunger och belöning
• God mat är belönande

2. Belöning

Vet DU att belöningar är vår grej. Vi behöver dem för att förhindra stress och ångest. Det bästa är att hitta sin belöning. Den är oftast personlig. Den belönande maten är den som ger goda associationer och glada minnen.

Visste du att tuggandet stimulerar hjärnan? Njut och smaka!

3. Vår kropp

Kroppen behöver lite av varje. Vi mår bättre av att äta mångsidigt. Då får kroppen näringsämnen, energi, skyddsämnen mot sjukdom och belöning. Måltiderna får gärna vara regelbundna. Då ökar belöningen.
Att vänta på något gott ger belöning i sig.

4. Sömn

Fettförbränning sker på natten när du sover. Därför är det bra att sova minst sex, helst åtta timmar.

The post Mat för en god hälsa appeared first on Appethyl.

Hey team. I always see you guys asking how to stream my app to your tv. Well, if you have a Samsung TV it just got even easier, but if you don’t, you can still use find me on the apple tv app or just mirror play or cast the old fashioned way https://www.

Fri, 29 May 2020 12:36:32 -0700

Hey team. I always see you guys asking how to stream my app to your tv. Well, if you have a Samsung TV it just got even easier, but if you don’t, you can still use find me on the apple tv app or just mirror play or cast the old fashioned way https://www.jillianmichaels.com/blog/health-and-fitness/my-fitness-app-now-samsung-tvs …

It’s time for a reset. Join @YahooLife for expert tips and strategies for finding moments of peace, joy and meaning during these unprecedented times. #ResetYourMindset starts now! http://www.yahoo.com/resetyourmindset …pic.twitter.com/KsqUo0eZVx

Wed, 20 May 2020 12:38:18 -0700

It’s time for a reset. Join @YahooLife for expert tips and strategies for finding moments of peace, joy and meaning during these unprecedented times. #ResetYourMindset starts now! http://www.yahoo.com/resetyourmindset … pic.twitter.com/KsqUo0eZVx

At home training tips from meeeeee and @GraziaUK https://graziadaily.co.uk/life/health-fitness/jillian-michaels-fitness-tips/ …

Wed, 20 May 2020 08:36:57 -0700

At home training tips from meeeeee and @GraziaUK https://graziadaily.co.uk/life/health-fitness/jillian-michaels-fitness-tips/ …

One of my fave new recipes from my fitness app Protein Packed Banana Bread! Enjoy and have a great Sunday! https://www.jillianmichaels.com/blog/food-and-nutrition/protein-packed-banana-bread …

Sun, 17 May 2020 08:38:29 -0700

One of my fave new recipes from my fitness app Protein Packed Banana Bread! Enjoy and have a great Sunday! https://www.jillianmichaels.com/blog/food-and-nutrition/protein-packed-banana-bread …

Happy almost mom’s day! I have two different offers for you $19.99/quarterly (regularly $29.99) And the current $69.99/annual we did for Covid still stands until this lockdown is over! Sending you guys love and respect xoxoxo http://www.jillianmichaels.c

Mon, 04 May 2020 11:58:17 -0700

Happy almost mom’s day! I have two different offers for you $19.99/quarterly (regularly $29.99) And the current $69.99/annual we did for Covid still stands until this lockdown is over! Sending you guys love and respect xoxoxo http://www.jillianmichaels.com/moms pic.twitter.com/a7aae0eC5q

when and how to do cardio... by meeeeeee https://www.weightwatchers.com/ca/en/article/how-ease-cardio-routine …

Mon, 04 May 2020 11:30:09 -0700

when and how to do cardio... by meeeeeee https://www.weightwatchers.com/ca/en/article/how-ease-cardio-routine …

.@Delta thank you for listening, caring, and reaching out.

Mon, 27 Apr 2020 19:27:25 -0700

. @Delta thank you for listening, caring, and reaching out.

https://www.jillianmichaels.com/blog/food-and-nutrition/delicious-greens-recipes … Check out this weeks blog for super tasty recipes that are healthy, quick, and easy!

Wed, 15 Apr 2020 20:09:55 -0700

https://www.jillianmichaels.com/blog/food-and-nutrition/delicious-greens-recipes … Check out this weeks blog for super tasty recipes that are healthy, quick, and easy!

https://www.jillianmichaels.com/blog/food-and-nutrition/curb-your-appetite-during-covid-19-quarantine … Top tips to curb appetite, combat emotional eating, and avoid the "Covid Quarantine 15lb"

Wed, 08 Apr 2020 16:21:38 -0700

https://www.jillianmichaels.com/blog/food-and-nutrition/curb-your-appetite-during-covid-19-quarantine … Top tips to curb appetite, combat emotional eating, and avoid the "Covid Quarantine 15lb"

https://www.jillianmichaels.com/blog/health-and-fitness/working-out-home …pic.twitter.com/L66C51lITz

Tue, 31 Mar 2020 10:08:07 -0700

https://www.jillianmichaels.com/blog/health-and-fitness/working-out-home … pic.twitter.com/L66C51lITz

Tomorrow - You and Me - IG live workout. 10:30 pst. Be there pic.twitter.com/qXvk1FQcz8

Sat, 21 Mar 2020 11:46:14 -0700

Tomorrow - You and Me - IG live workout. 10:30 pst. Be there pic.twitter.com/qXvk1FQcz8

Hey team. I'm seeing gyms close and people get more and more anxious. So for now, we have free mini at home workouts available every day via my app. And - if you want more we have cut the price pretty much in half for the annual subscription. Just go to

Mon, 16 Mar 2020 09:45:33 -0700

Hey team. I'm seeing gyms close and people get more and more anxious. So for now, we have free mini at home workouts available every day via my app. And - if you want more we have cut the price pretty much in half for the annual subscription. Just go to http://www.jillianmichaels.com/athome pic.twitter.com/SJTdxd5FJO

https://www.understandably.com/p/culturally-clueless-or-the-big-break …

Thu, 05 Mar 2020 13:44:42 -0700

https://www.understandably.com/p/culturally-clueless-or-the-big-break …

Are there foods and nutrients that can help us fend off corona virus... Check out these powerful foods with potential anti viral benefits! https://www.jillianmichaels.com/blog/food-and-nutrition/are-there-foods-could-fight-coronavirus …

Thu, 05 Mar 2020 09:59:08 -0700

Are there foods and nutrients that can help us fend off corona virus... Check out these powerful foods with potential anti viral benefits! https://www.jillianmichaels.com/blog/food-and-nutrition/are-there-foods-could-fight-coronavirus …

Check out my super tasty cauliflower crust pizza! Better for you, lower in calories, and no processed carbs! https://www.jillianmichaels.com/blog/food-and-nutrition/cauliflower-crust-pizza-recipe …

Mon, 02 Mar 2020 17:35:54 -0700

Check out my super tasty cauliflower crust pizza! Better for you, lower in calories, and no processed carbs! https://www.jillianmichaels.com/blog/food-and-nutrition/cauliflower-crust-pizza-recipe …

I'ma need some company London! Come hang and train with MEEEEEEE on April 5th!! https://hearstlive.co.uk/womenshealth/ I even have a discount code jillian10 #whlivepic.twitter.com/56W2WqWkCS

Fri, 31 Jan 2020 15:22:46 -0700

I'ma need some company London! Come hang and train with MEEEEEEE on April 5th!! https://hearstlive.co.uk/womenshealth/ I even have a discount code jillian10 #whlive pic.twitter.com/56W2WqWkCS

Fun parenting piece I got to contribute to :) What would your top quote on parenting be ? https://parade.com/985505/leighweingus/parents-quotes/ …

Fri, 31 Jan 2020 11:28:19 -0700

Fun parenting piece I got to contribute to :) What would your top quote on parenting be ? https://parade.com/985505/leighweingus/parents-quotes/ …

Quick Plank circuit for ya to condition your total body :) https://www.besthealthmag.ca/best-you/workout-routines/jillian-michaels-plank-variations/ …

Tue, 28 Jan 2020 17:15:56 -0700

Quick Plank circuit for ya to condition your total body :) https://www.besthealthmag.ca/best-you/workout-routines/jillian-michaels-plank-variations/ …

I know everyone has a "kobe story" and for good reason... He was an incredible human being. My story with him is the same - one of generosity and kindness. He went out of his way for me and so many others. Heartbroken. You and your entire family are in ou

Sun, 26 Jan 2020 15:18:46 -0700

I know everyone has a "kobe story" and for good reason... He was an incredible human being. My story with him is the same - one of generosity and kindness. He went out of his way for me and so many others. Heartbroken. You and your entire family are in our thoughts and prayers. pic.twitter.com/SE62GN66Yc

A few manageable strategies for getting more fitness in at work! https://www.futureofbusinessandtech.com/workplace-health-and-safety/planning-a-healthy-workday-with-help-from-jillian-michaels/# …

Fri, 24 Jan 2020 12:44:10 -0700

A few manageable strategies for getting more fitness in at work! https://www.futureofbusinessandtech.com/workplace-health-and-safety/planning-a-healthy-workday-with-help-from-jillian-michaels/# …

What Are Thylakoids That Are in Appethyl? | All Natural Appetite suppressants

Wed, 21 Sep 2016 02:48:05 -0700

via All Natural Appetite suppressants https://allnaturalappetitesuppressants.wordpress.com

What Are Thylakoids That Are in Appethyl?

Wed, 21 Sep 2016 02:31:09 -0700

Have You Ever Asked What Thylakoids Are?
I have been asked so many times over the past many months about Thylakoids and what they really are and how they work. So much so that I considered making an audio recording and playing it for anyone who asked! Even putting an audio file on my website! Ok, not really but almost.

So if you are wondering what those strange sounding little green things are and what they do – stick around. That is what we will quickly discuss today.

So what are they?

Thylakoids are small parts of the chloroplasts in the green cells of the spinach. They are actually part of a lot of plants and vegetables. But spinach for some reason is loaded with them. A lot more than any other vegetable. So for this reason this particular vegetable was chosen to yield the ingredients for an appetite control product (the one that worked beautifully for me).

Here is a short clear explanation of the part they play in curbing appetite taken from the website of thylakoids.com itself :

HOW DO THYLAKOIDS PLAY A PART IN APPETITE CONTROL?

Clinical studies have shown that Appethyl® helps reduce hunger and cravings by giving the body’s own satiety signals time to work*, thereby helping you make healthy food choices and stick to a healthy diet.

The thylakoids’ profound effects on appetite control were first discovered by Charlotte Erlanson-Albertsson, Professor of Medicine and Physiological Chemistry at Lund University in Sweden. In her own words:

“It is about making use of the time it takes to digest our food. There is nothing wrong with our digestive system, but it doesn’t work well with the modern ‘pre-chewed’ food. The thylakoids extend the digestion, producing a feeling of satiety and reducing hedonic hunger. This means that we are able to stick to the diet we are meant for without snacks and unnecessary foods like sweets, crisps and such”.

The above section and below photo were obtained from Thylakoids.com website and all credits go to this page : https://thylakoids.com/faq/

Maybe I can just eat Spinach?

Nope. It’s too bad, really, but these little vegetable parts are not released by just chewing the green leaves. They are, in fact, released but not in a very negligible quantity. So pounds and pounds of the leaves would need to be eaten to get a small amount of benefit.

The studies I have looked up show that the greens are taken through a very delicate and through process to crush the leaves into a powder in a way that releases the thylakoids in abundance. It is this reason that the researchers in Sweden took years to develop this and that the ingredient was awarded the ingredient of the year award in 2013 from Nutracon group.

It is also why normal spinach powder will not provide any noticeable benefit at all. In fact that was one of the primary reasons I decided to try it for myself.

Will You Benefit from them?

Studies have shown that when taken correctly, every study participant lost weight. Sounds great so far. They work by affecting a couple hormones in the body. But in a natural normal way, remaining safe. Part of the reason for them working is that by delaying the digestion a bit, they tell the brain that they body is full sooner than would normally happen. In fact, they just allow the normal hormone process to function properly.

In today’s world, our normal digestion is off balance and off from its normal timing. This allows us to eat far too much before enough of these “I am full” hormones are released. Thylakoids restart the normal processes. But most seem to report that even from the first dose or two, they can tell that their hunger has been curbed.

It seems an important addition, according to that same website and others, is to make sure you eat some type of fat with supplement. Without this you will lose much of the benefit as fat is need to have the activation take place. Just a little butter or some olive oil. You know which fats you like. Just make sure to have a little.

So thylkaoids, while sounding like something from a high shcool biology class (well, in fact they are) are simply a normal substance that is available to help us when unbound from the spinach. Currently they have only been used the past 2 years in Appethyl Spinach Extract. However, Appethyl itself is now begin added to other appetite suppressants such as one line of Hydroxycut and a couple others. Unfortunately, those others also ramp up the body, possibly causing jitters.

I like things that are clean and simple, without a lot of ingredients that have differing effects.

So there it is. A basic primer on the little chloroplasts that help us say no to unhealthy snacks or just plain over-eating. If you struggle with craving foods even you know you should already feel full. Or you can’t seem to ignore those donuts on a co-worker’s desk, then chug down some thylakoids and see if they will help you.

I still believe this was the biggest part of my being able to lose almost 30 pounds during a traumatic time in life that could normally have caused me to put the pounds on instead.

For that I am very thankful. Woohoo! Rock on Spinach!

Curb Your Appetite Google Drive

Sat, 17 Sep 2016 15:55:01 -0700