Archive
Monthly Archives: March 2016
March 30, 2016
- in guest/interview , health , weight loss by linda
The bone broth diet | Dr. KellyAnn Petrucci
Dr. KellyAnn Petrucci is our guest today for a great discussion concerning bone broth and intermittent fasting. Join us as we explore her new book Dr. Kellyann's Bone Broth Diet: Lose Up to 15 Pounds, 4 Inches–and Your Wrinkles!–in Just 21 Days.
Kellyann Petrucci, MS, ND, is a board-certified naturopathic physician and certified nutrition consultant with a thriving practice in the Philadelphia area. She is also a concierge doctor for celebrities in Los Angeles and New York. She is a regular guest on The Doctors, Dr. Oz, and national news programs, and she is a regular contributor to The Huffington Post and MindBodyGreen.
Kellyann uses bone broth and the fasting process to help you burn more body fat, reduce insulin levels and lower inflammation. She discusses how during a fast with bone broth for nutrition our bodies burn fat faster and experience benefits to the skin.
We discuss how you can set yourself up for success by knowing what to expect when your body experiences changes when adopting a different lifestyle or way of eating, particularly with intermittent fasting. We explore the concept of building your plate with the right proteins, healthy fats and the right kinds of carbohydrates. Refueling after a workout with the right foods, eating non-inflammation foods, healthy oils and berries are all factors in building the plate for health and nutrition.
Dr. KellyAnn Petrucci feels that the addition of bone broth to your diet is a healthy addition to your nutrition plan. She discusses the benefits to your energy levels and the positive, beautiful effects on your skin. You can find out more from her website, Drkellyann.com.
Music: Ben Sound Royalty Free Music
Creatine 101
A question about creatine came in from the Facebook group. Creatine is one of most studied supplements. But what is creatine and what does it do?
Creatine is actually a molecule that provides the phosphorous atom to our bodies, which is needed to create ATP. ATP is a power source for the body’s cells. When you supplement with creatine, it will give you more muscular energy, which can be especially beneficial for weight lifting. It has also shown to be protective for the brain and liver.
Many wonder if creatine is a steroid. Though it has qualities of a performance enhancing supplement, it is not a steroid. Creatine has no effect on the body’s hormones. It simply provides phosphorous and ATP. Through diet, you can get creatine by eating animal products. Some plant-based diets will have phosphorous, but not in the same density as organ meats and muscle.
So how much creatine should you be consuming? The standard dose is five grams per day. Eventually, the body will saturate and hit a peak with how much it can store. At first, you can try creatine “loading,” where you would take 20 to 25 grams to get to that saturation point faster.
Creatine does have one notable negative side effect in the sense that it makes muscles retain water. Though it will make your muscle mass appear greater, it will likely show as weight gain on the scale. The good news is that you cannot overdose on creatine. While consuming creatine, you should increase your water intake to help avoid stomach cramping. If cramping persists, there are other types of creatine that are water soluble and should help with this. The primary type of creatine is called creatine monohydrate. This is the most inexpensive and widely used.
Whatever type you choose, be sure to avoid creatine ethyl ester, as this type degrades in your digestion and never really gets into your system to make an impact. With all other types, you will be sure to see the real benefits of this widely studied and used supplement called creatine.
March 25, 2016
- in guest/interview , health by linda
Motivate Me | Lynette Renda
In this episode, we talk with Lynette Renda, the successful host of the Motivate Me! podcast. As a form of coaching, Lynette interviews people who have incorporated a passion into their lives, and she encourages her audience to do the same.
Together with Lynette we discuss the art of motivation. Motivation is one thing on the health and fitness journey that often plateaus. And when that plateau lasts for a while, it can be demotivating. So how does Lynette apply motivation to her health and fitness journey? We talk with Lynette about her number one tool to remain motivated.
A sense of community can be an important part of your health and fitness journey. For Lynette, it has been her number one motivating factor. In fact, by reaching out you reap the benefits of several motivating factors, such as:
- The bond of shared experiences
- Friendship
- Encouragement
- Accountability
- Shared energy
- Confidence
Continually learning from a community of resources and experts, such as professionals in their field, listening to podcasts and joining social media groups is empowering. Surrounding yourself and reaching out to others who share the interest will help you persevere in your endeavors.
Lynette Renda’s show, Motivate Me!, is interactive with the goal of having listeners learn from the experiences of others while focusing on helping people create a life that excites and fulfills them. You can learn more about Lynette Renda through her website (motiatemepodcast.com).
Music: Ben Sound Royalty Free Music
March 23, 2016
- in guest/interview , health , keto , weight loss by julie
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Crack the obesity code
The Obesity Code: Unlocking the Secrets of Weight Loss is the new book by today’s guest, Dr. Jason Fung. In this episode we talk about a variety of strategies to break through your body set weight, or what we often refer to as a plateau.
Dr. Jason Fung completed medical school at the University of Toronto and a fellowship in nephrology at the University of California. He founded the Intensive Dietary Management program in Toronto that provides a unique treatment focus for type 2 diabetes and obesity.
We discuss with Dr. Fung the role of hormones – such as insulin — and how they drive weight gain and obesity. He feels that only by understanding the role of insulin and insulin resistance can we achieve lasting weight loss. If excess insulin, not excess calories, is causing obesity, Dr. Fung feels the clear answer is in reducing insulin levels.
To do this, Dr. Jason Fung suggests the use of intermittent fasting to break the cycle of insulin resistance and to reach a healthy weight. The Obesity Code outlines five basic steps to establish lifelong habits that will improve your health and control your insulin levels. Additional information about Dr. Fung, The Obesity Code and the Intensive Dietary Management program can be found at intensivedietarymanagement.com.
March 21, 2016
- in guest/interview , health , weight loss by linda
Caught in the dorito effect | Mark Schatzker
Today we talk to Mark Schatzker, the author of The Dorito Effect: The Surprising New Truth About Food and Flavor. Mark is a field reporter for The Dr. Oz Show as well as a radio columnist for the Canadian Broadcast Corporation and a frequent contributor to the Globe and Mail, Conde Nast Traveler, and Bloomberg Pursuits.
We discuss with Mark how food has become complicated. That is because human biology and nutrition are such a complex sciences with many different variables. Rather than focus on specific nutrients, Mark focuses on flavor in his book The Dorito Effect.
When it comes to our food, we all want flavor. Flavor in our food, however, is undergoing two trends. Whole foods, such as foods we get from farms, do not always have the flavor that they used to, as the heirloom quality has often been removed through generations of breeding and the industrialized nature of our food industry.
We also discuss with Mark how the food industry has mastered flavor technology. Flavor chemicals have changed what we call delicious and drive sales of product, as was the case with Doritos. The food industry is not in the business of making us healthy, it is a business of selling food. This is where the desire to produce more and the desire to get us to eat more have crossed.
You can learn more about Mark Schatzker, author of The Dorito Effect and Steak through Mark’s website (markschatzker.com). Also, his award-winning journalism has appeared in The New York Times, The Wall Street Journal and Best American Travel Writing.
Contact Mark Schatzker at:
March 18, 2016
LeAnn gets a personal trainer
In this episode, we meet LeAnn and discuss her journey to health and fitness with a personal trainer.
LeAnn spent most of her adult life being obese. Her weight gain started with her first child. Over time, the weight issue compounded and by the time she was 48, she was diagnosed with diabetes, high cholesterol, and high blood pressure. She took medication for all of these.
She was offered an eight-week program held in the backyard of her daughter’s friend. This Bootcamp program was interval training twice a week in the evenings. She did sprints, jumping jacks, and other body weight exercises.
According to LeAnn, when you start with fitness training, you only need your body weight. She said, “You don’t want to shoot yourself in the foot by doing too much.” She saw improvement during the program. She felt better and she slept better. She often felt like quitting during the workouts, but she felt so good afterward she continued.
LeAnn also had a 12-week fit challenge with her coworkers. It included gym workouts, education, and eating healthy food. A financial reward was given to the person who won the challenge, which really motivated her.
She continues to work with a trainer and has lost a total of 91 pounds. She goes to the gym for 45 minutes to an hour. She eats 6 small meals a day.
LeAnn also advises people to measure their progress when doing workouts with a personal trainer and eating healthy. Get the important body measurements by using the Health Measures That Matter PDF.
Music: Ben Sound Royalty Free Music
March 17, 2016
- in guest/interview , health by julie
Get a happy gut | Dr. Vincent Pedre
Dr. Vincent Pedre is a board certified internist. His Integrative medical approach incorporates both eastern and western traditions. He has a holistic, patient-centered philosophy that looks to determine the root causes of illness. He is an expert on healing the body from the inside out with an emphasis on the gut microbiome. Dr. Pedre is also the author of Happy Gut.
Dr. Pedre explains that there is a microbiome within the gut that includes hundreds of species of bacteria. There are also viruses and possibly parasites within the gut that play a role in digestive and overall health. In fact, 80% of the immune system is right along the gut lining. This allows for a bidirectional communication between the immune system and the gut’s bacteria.
In fact, the gut can mimic a war zone depending on what food is eaten. Some foods can trigger inflammation, while others can reduce it. As a result, the key to healing our ailments truly begins in the kitchen, as the types of foods consumed will control the way genes are expressed.
In Happy Gut, Dr. Pedre describes Gut Care, or a process through which your gut is reset to a “clean slate.” In essence, you are feeding the good bacteria and starving the bad. The gut is first cleansed through an elimination diet which cuts out foods that are known to be inflammatory and contain excessive sugar. Cleansing the mind of negative thoughts is also beneficial. Through this process, you are activating the gut’s ability to break down proteins and carbohydrates so the nutrients are absorbed efficiently. The gut can also be restored through the use of probiotics and prebiotics. And finally, the gut lining is enhanced as a result.
After eight weeks on this program described in Happy Gut, you will have a much clearer picture of how food affects you, allowing you to make better diet decisions. Dr. Vincent Pedre’s program is designed to help people achieve exactly that. To connect with Dr. Vincent Pedre directly, visit www.happygutlife.com or www.pedremd.com.
Music: Ben Sound Royalty Free Music