The Best Foods for Health and Weight!

Here are, in my opinion, the healthiest reasonably priced foods that can improve any diet.  In no particular order...
-Whole Grain Steel Cut Oats (Bob's Red Mill, Arrowhead Mills): Oats have a very low allergic potential, low glycemic index (they won't spike your blood sugar), and have healing effects on the GI system, especially when eaten raw.  Cook a big batch in a crock pot overnight and keep it in the fridge for a quick breakfast.  You can soak some raw oat in water overnight as well and add them to the cooked to calm down an inflamed GI tract.

-Grass Fed Beef:  This one may be a little pricey but if you are only eating it a few times a month it shouldn't break the bank.  Grass fed beef has a better fat profile than grain-fed, antibiotic/hormone laden beef and won't promote inflammation the same way.

-Berries: (preferably organic) A great source of vitamins and antioxidants, berries are an easy way to add fruit and nutrition to a diet.  Try throwing them on your oatmeal. 

-Beans: Almost any will do and are a good source of protein and a great source of fiber.  They are also a good source of important antioxidants.  Try using them in recipes in place of part of the meat to make meals to farther.

-Select low fat milk products: (for the lactose tolerant) Kefir, cottage cheese, string cheese and Greek yogurt are all great sources of protein and calcium, which studies suggest may help in weight loss.  Kefir is an especially good choice as it can also serve as a probiotic.  I frequently use low fat string cheese as a quick snack.

-Sprouted Grains: Amaranth, Barley, Buckwheat, Millet, unhulled Oats, Quinoa and the list goes on.  Sprouting consists of soaking grains overnight and a series of rinsing to sprout the grain.  This increases the nutrient density and absorption as well as antioxidant content.  It is a little more labor intensive but worth the work.  Make large batches and freeze or refrigerate for up to a month.  Alternatively, you could buy pre-sprouted grains or flours. 

-Any of the above listed grains, unsprouted.  They are all still great sources of protein, fiber and slow burning carbohydrates.

-Broccoli sprouts/Broccoli:  Great source of fiber, antioxidants and cancer-fighting chemicals. 

-Colorful veggies with Hummus:  This one is kind of generic but any colorful pepper is going to be rich in vitamins, especially C and Hummus is a good source of protein, fiber and lithium, a natural mood-booster.

-Dark Chocolate:  great tasting dessert shaved over fruit with whip cream or on it's own.  Dark chocolate contains chemicals which may protect heart health and is rich in magnesium.  Magnesium is deficient in a large percentage of the population and low levels may contribute to migraines, muscle spasms and osteoporosis.

-Balsamic vinegar and cold pressed olive oil:  These two go great together, a little bit goes a long way.  Vinegar is actually a short chain fatty acid, absorbed with minimal processing and helps in controlled blood sugar.  Unsaturated oils like olive oil is good for vascular health, inflammation and even brain health.

-Almonds: King of the nuts, the fat in almonds actually blocks the absorption of other lower quality fats from the diet.  They also contain protein, fiber, and antioxidants.  People who eat a few almonds a day lose more weight than those who don't.

-Organic Cocoa Powder:  With winter fast approaching, healthy hot chocolate is on the horizon.  This is a powerful source of antioxidants.  Mix with coffee and milk for a healthy mocha or sprinkle over ice cream. 

-Coffee:  I own an espresso machine.  If you can tolerate caffeine, use it to get better workouts, burn more calories. It may also prevent cancers, Alzheimer's and Parkinson's disease!  Drop the extra couple bucks to go organic though, since it is a condensed food.

-Beets:  Just beet it!  Beets are a superfood for sure.  Beet juice has been shown to significantly reduce blood pressure, with high blood pressure as big a problem as it is in our society this is a huge benefit.  The reductions in blood pressure in the study I saw were comparable to prescription medications.  Also, in a rat study a chemical in beets, DMP, was shown to (along with DHA and choline) increase connections between neurons in the brain!  Need I say more?

So there's the list for now... add some of these to your diet and gain health.  Good luck.

Answers...

Congrats on the win MJ, though it was by a technicality...  The correct answers are

Vitamin D3- As I have talked about ad nauseum D3 reduces incidence of cancers, heart disease, diabetes and increases lean muscle mass promoting fat loss.  It is a steroid hormone after all!

Vitamin K2 (M4 specifically)-  K2 helps keep calcium in the bones where it belongs, reducing fracture risk and keeping calcium deposits from forming in the vessels and heart valves.  I expect K2 will be attributed to decreased risk for other chronic diseases such as cancer in the years to come, as the ability to test blood levels is somewhat novel.

Omega 3 fatty acids- this one is kind of obvious by now (heart health, depression, etc.).  Just make sure to get is from a reputable company as some big drug stores are currently being sued because many of the fish oil (or was is snake oil..) brands they carried were contaminated with outrageous levels of heavy metals, flame retardants and other nastiness.

Probiotics (with FOS)- Last but not least!  Another product to make sure and get a solid brand if you want them to actually make in into your gut.  It's worth is if they do as they can promote fat loss, prevent flu and colds (probably better than the flu shot) and reduce inflammation.  Some recent studies have shown that Bifidis Infantis, the bug that colonizes the GI systems of exclusively breast-fed infants, can decrease some of the cells that cause inflammation MS!  Also interesting- a study showed that mother taking probiotics during their pregnancy lost their pregnancy weight faster and their children had lower risk of diabetes.

In conclusion, as I said earlier if everyone without specific contraindications were on these imagine the implications on chronic disease in the US.  These would be the absolute best steps to better community health!  Tell your friends and family, they'll thank you later!

Congrats MJ on the win, I gave you credit for your answer because the multi would likely contain vitamin K...
Email me your address and I'll send you your ten bucks!  MJ's record: 1-0-0!

What Four Supplements Do Even The Healthiest Eaters Need?

When it comes to supplements, the best option is to 'do it by diet'.  Sadly, in the state of our current food system that is impossible for all but those with the most money and time.  However, there are four supplements I think EVERYONE should be on.  I can't imagine the reduction in chronic disease...huge! 
This is the flash round!  I'll send the first person to reply correctly 3/4 $10!
Good Luck, I'll post the correct answers soon as someone wins...

More Healthcare Costs, Less Life Expectancy?

A new study has shown the US has significantly dropped as a developed nation in terms of life expectancy.  The take-aways are:


The US dropped from the 3rd highest life expectancy in 1975 to the 12th
The drop in ranking was primarily due to obesity, smoking, and the crazy driving we americans prefer

I have no doubt that as healthcare costs continue to skyrocket, your barber offers you flu vaccines and food becomes increasingly "safe" (read more processed) americans will continue to be sicker. 
Another important component not covered in the study is the quality of life achieved in old age here in the US.  I would guess we rank even lower there. 
My advice- don't be a statistic!  Eat natural, sleep well and exercise.  Start with small changes like daily walks, avoiding food that comes in bags and get to bed a half hour earlier each night.  Get your vitamin D levels tested and, if they are low, get them up.  This, along with a good probiotic with FOS will likely fare better than a flu shot, and help you lose weight in the process!

Start Small!

Little changes are all it takes for significant long term weight loss.  I frequently use the example of that extra cup of coffee you have at work.  Let say you add a little sugar and a little cream, maybe 50 calories or so...no big deal, right?  Lets do the math and find out.  50 calories 7 days a week equals 350 calories.  That mean every ten weeks you are gaining a pound of fat!  That little cup of coffee turns into the five pounds that have sneak up on you over the course of a year.  Now, if it's that easy to gain weight, why can't it be just as easy to lose it?  The answer is it can.  I am addicted to Italian Sweet Cream, I admit it.  So when I douse my coffee with it in the morning with the stuff, I try not to have that little snack I don't really want later.  The problem is that it's so easy to accumulate little bad habits, and they add up fast!  The first step is to identify the offending habits and get rid of or replace the ones you don't really care about.  Next, add a good habit like more veggies or an extra exercise session per week for each of the bad habits you have left.  Over time, you will lose fat and maintain a healthy weight.