Day 122- Happy Birthday to My Hubby

It's never easy to give nutritional advice to friends and family members, for some reason they don't listen to you as they would a perfect stranger. My husband on the other hand has surprised me. Since being together he has changed his eating habits dramatically, he knows what kind of foods to look for at the grocery store, he has had his blood work done, and takes the supplements that I have recommended for him. He has even attempted carb/grain free for a good amount of time and has signed up to run the Northern California Ragnar Relay with me.

But beyond diet and exercise, Devin is one of the most amazing people that I have had the opportunity to have in my life, and I think that many people can agree with that statement. He is selfless, caring, and genuine. There are not that many people out there that you can instantly have a connection with; like you find with Devin.

I think one of our groomsmen said it best during a wedding toast. "It's as if God gave Devin a list of all the people that he would be friends with, and as soon as he meets someone from that list he instantly becomes your friend." The story is the same for many people that you talk to, they don't remember how they became friends with Devin, they just did.


So happy birthday to my husband and best friend, Devin Keoni Ryan! To many healthy and active years ahead!

Pura Vida!
Alica Ryan, NTP

Day 121- Elimination Diet

It's always hard to start a regimented diet, "life" usually just gets in the way, especially during summer. Summers are jam packed with BBQs, tasty beverages, and face it - just not the best for you foods!

I want to give an applause to a few of my close friends that have decided to test how strong their will power may be. They have decided to begin their elimination diets, and/or gut healing programs this week, and I am so proud of their commitment and positive attitudes.

There are so many different types of elimination diets out there, but not very many that give you enough detailed information that is needed to be able to keep full compliance. I'm not saying that the elimination diet that I am about to describe is the very best one out there, but after working with many practitioners, and being involved in different detox programs, all I can say is, this one works.

An elimination diet allows your body to rest and is one of the best ways to determine foods that it may be allergic or sensitive to. It also provides the most inexpensive and accurate method out there to determine sensitivities, without all the false positive and negatives that may arise in lab testing. That is with saying that you have patience, discipline, and will power to follow this diet completely. Some of the symptoms that occur to our bodies such as rashes, GI upset, fatigue, brain fog, or headaches are due to the foods that we consume on a day-to-day basis. As much as we don't want to admit it some of those food sensitivities come from the foods we enjoy the most, because we tend to bombard our bodies with them on a regular basis. In many cases, the foods that we crave the most are the ones that do the most damage to our bodies. The elimination diet forces you to remove these foods from your diet and then reintroduce them back in slowly, if you have allergies or sensitivities then in most cases the reactions from these foods will be much more obvious.

Elimination Diet:

The first step is a three day limeade fast:

This stage is optional, but highly recommended as long as you don't have hypoglycemic issues.

To do this step make a concoction of filtered water, grade B maple syrup, and limes or lemons. Use as much of each as you need to; the syrup is to provide glucose so your blood sugar stays stabilized, which will help prevent you from crashing. The lemons or limes help to reduce the overly sweet taste and create an alkaline environment in the body. The key to making the fast work is to constantly take sips, do not go past 15 minutes without taking a sip. The fast allows the body and your digestion to rest and recover. Many people feel exceptional on the fast and chose to continue on it for longer, which is completely fine. Intense exercise should be avoided on this stage. Expect to just drink and urinate the entire day. Don't worry about drinking while you are sleeping, you will be fine throughout the night.

The next step is the actual elimination diet. This diet should be followed for at least 2 weeks, but a month works even better.

Here is a list of foods that need to be eliminated during the diet:

• Gluten- including hidden sources such as sauces, dressings, and canned meats
  
• Dairy
  
• Soy- and soy products such as soy sauce and tofu
  
• Corn
• Nightshades vegetables (tomatoes, potatoes, peppers, eggplant)
• Chicken eggs
• Peanuts, including peanut butter
  
• Caffeine
• Citrus fruits
• Alcohol
• Shellfish
• Chocolate
• Any other foods that you already know to be allergic or sensitive to

Gluten, dairy, soy, and corn are ingredients in a majority of products so make sure to double check the list of ingredients before you eat it. The best way to make sure that you are not accidently exposing yourself to any of these ingredients is to avoid processed food. For the best results, eat only whole, real foods, and attempt to make most of your meals at home. Spices are fine to add to meals, but check with the manufacture that they are indeed gluten free. Eat plenty of good quality proteins, fats, vegetables, and fruits. Eat as much as you want during this elimination diet, while just avoiding the foods in the above list. If you already know that you are sensitive to gluten then I would also suggest that you go grain free during this diet, to rule out any cross reactivity. For a more restricted diet that aims to help heal a leaky gut I also suggest eliminating the following foods as well:

• All sugar- natural and artificial
• Grains- including rice, quinoa, buckwheat, etc.
  
• Lectins- including nuts and beans
  
• Nuts
• Oats

Some suggestions for good food choices on the elimination diet include:

• Low mercury containing fish
• Organic, good quality meats
• Vegetables (sans nightshades)
• Low glycemic fruits
• Fermented foods (kimchi, sauerkraut, kombucha)
• Coconut- including coconut oil, coconut butter, coconut milk, etc.
  
• Olive oil
• Herbal teas
  

The next stage is the challenge phase:

During this phase you will be reintroducing one food group back into your diet every 72 hours. If you notice any reactions or symptoms then stop eating that food, wait until the reaction goes away and then reintroduce the next item into your diet, avoiding the last item that you reacted to. Some symptoms will be noticed within minutes of consuming the food, while others it may take about 72 hours to present.

Some example of possible reactions are:

• GI upset
• Bloating
• Sneezing or runny nose
• Brain fog
• Joint pain
• Skin rash
• Fatigue

If you do notice anything, big or small, with the reintroduction of a food you need to avoid that food. Some foods over time can be reintroduced back into the body, others may need to be avoided for life. To know whether or not you can reintroduce a certain food back into your body, one thing that you can do is follow a leaky gut healing protocol (check with you health care provider). Another way to determine if you need to continue avoiding a certain food is to reintroduce that food back into your diet after a longer period of time, say 6 months and see if you still notice a reaction. The only testing that I really recommend when it comes to allergies and sensitivities is testing for gluten or cross reactive foods through a lab called, Cyrex Laboratories. Through experience we have noticed that similar foods will have separate reactions in the body. For an example one might be sensitive to tomatoes, but notice nothing when they consume tomato sauce. In this case separate the two into different challenges.

Here is an example of a schedule to follow when reintroducing foods (this is just an outline, create your own order if you prefer):

• Wheat
• Rye
• Barley
• Corn
• Milk
• Yogurt
• Cheese

You get the idea right?

I also highly suggest keeping a food journal, notate how you feel during the elimination diet, and then anything you notice while reintroducing each food back in.

At the end of the elimination diet if you feel dramatically better, it indicates that you most likely suffered from multiple food sensitivities and your gastrointestinal-immune system is over active. If you feel no improvement with your digestion, talk to your health care practitioner about other concerns such as parasites, yeast, or bacteria and for further testing options.

The diets that my friends are embarking on are also supported with supplements. I believe that it is very important to support the detox pathways during the diet, and/or to supplement with nutrients that can help repair the gastrointestinal lining, which may be a reason for many of your sensitivities.

If you have any questions or would like support as you give this diet a try, feel free to contact me.

Pura Vida!

Alica Ryan, NTP

Day 120- Carboholic - Part 2

I received the book, Primal Body, Primal Mind by Nora Gedgaudas, CNS, CNT in the mail yesterday and while flipping through it I came across some great information that goes along with my blog topic from yesterday. In the blog, "Hello My Name is (fill in the blank) and I am a Carboholic," I talk about reducing your carbohydrate intake so that your body can initiate ketosis in order to burn fat stores. In the book, Primal Body, Primal Mind, Nora goes into some of the nutritional and physiological deficiencies that can trigger carbohydrate cravings that I wanted to share with you.

The following are some nutrients that can be beneficial in helping to decrease carbohydrate cravings as seen in the book, Primal Body, Primal Mind (these are just guidelines and should be discussed in more detail with a health care practitioner) :

• Omega-3 fatty acids- This vital nutrient often calms and eliminates carbohydrate cravings and can greatly enhance insulin sensitivity, as well as help curb inflammation and enhance mood and cognitive function.
• L-glutamine- An amino acid, which may help to stop cravings for sweets, starches, and alcohol. It also helps to regenerate the gastrointestinal mucosa.
  
• GABA- enhancing compounds (I do not recommend taking actual GABA)- for people that crave carbohydrates when under stress
• D-phenylalanine- can be helpful for people who may be addicted to carbohydrate comfort foods due to lack of adequate endorphin production, as it may help in enhancing levels and subsequently reducing cravings
• Gymnema Sylvestre- may help to eliminate cravings for sweets
• Pancreatic lipase- people that have problems managing blood sugar, may be low in this. Supplementation can improve your ability to digest and use fats instead of sugar for fuel

The following are some conditions or factors that can increase carbohydrate cravings and cause weight gain, according to the book, Primal Body, Primal Mind:

• Candida Overgrowth
• Inadequate protein intake- especially L-trytophan, which can help calm cravings and help restore healthy serotonin neurotransmitter function
• Prescription medications
• Alcohol
• Sweeteners- both alternative "natural" or artificial, with the exception of stevia
• MSG intake
• Allergic foods
• Lack of sleep
• Stress
• Serotonin deficiency

Cravings for sugar, alcohol, caffeine or carbohydrates may be an indication of serotonin deficiency. It has been seen that chronic use of these substances may deplete serotonin over time and may lead to low levels of this neurotransmitter. (Schwarzbein and Deville 1999)

Another thing to make note of is that people with a simple case of "carb cravings" may have an addiction to the exorphins in grains and to hidden gluten sensitivities. A lab called Cyrex Labs (Cyrexlabs.com) provides the most extensive testing available at this time; which I will discuss in more detail in a future blog.

For more information on how to tame your carb cravings and why carbs should be reduced, check out the book, Primal Body, Primal Mind. Also note that some of the suggested supplements should be avoided with certain conditions, so please consult a health care practitioner first.

Pura Vida!

Alica Ryan, NTP

Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life, By Nora Gedgaudas, CNS, CNT

Schwarzbein D., and N. Deville. 1999. The Schwarzbein Principle. Deerfield Beach, Fla.: Health Communications, Inc.

Day 119- "Hello My Name Is (fill in the blank) and I am a Carboholic"

Can you not image a day with bread, pasta, rice, cereal, potatoes, or dessert? Do you feel like you have low energy when you try to eat a low carbohydrate diet? Do you not feel satisfied after your meals, and crave something more? If so you may be a carboholic.

Contrary to popular beliefs and images such as the food pyramid, grains are not necessarily a healthy part of our daily diet. Yet, majority of us have become addicted to these foods and our bodies have grown custom to using carbohydrates as an energy source. Carbohydrates provide the body with quick energy, where as fats and protein provide a more stable long term energy source. If people truly want to strive to become healthy they will soon learn that eliminating these foods from their diet will be the key.

All carbohydrates- simple or complex, natural or refined are broken down into sugar once they are consumed. By eating carbohydrates you force your body to either burn them and/or store them for fuel, because in order to keep homeostasis in your body, the body needs to keep your blood sugar low and is then driven to process sugar quickly. "Carb Junkies," therefore create a dependency for this source of energy, which although we may feel that this is what our bodies need, they were really designed to be dependent on fats and fatty acids- called ketones as our primary source of fuel. Fat is an even, long burning, readily stored and aerobic source of fuel for the body. Sugar is anaerobic, rapidly metabolized source of fuel, that was designed to be used in emergencies. This concept is different than what is now seen today in the typical diet.

As long as you continue to eat a high carb, low fat diet your carb cravings will remain, breaking this habit will be hard at first, but after a few days your body will remember how to use fats, and fat stores as energy instead.

I mentioned ketones earlier, but what exactly are they? Ketones are compounds created by the body when it burns fat stores for energy. When blood sugar is low due to a low carbohydrate diet, the body responds by converting fatty acids in the liver to ketones. As long as the blood sugar stays low, ketones will be used as the main energy source in the body. Our ancestors lived mainly in a ketosis state, until the introduction of grains, so this isn't a foreign concept for human physiology. After ketones are produced they circulate throughout the bloodstream waiting to be picked up by cells that need to use them for energy. Cardiac and skeletal muscles and brain cells actually prefer ketones over glucose for energy.

Low carb diets have gotten such a bad rap over the last few years, especially after the death of Dr. Atkins, but this is because many of these diets usually restrict carbohydrate intake too much; around 20g per day. Restricting carbs to less than 20 grams a day can cause an acidic build up in the body, it also prevents a healthy amount of fruits and vegetables in the diet. The main focus on the Atkins diet was only that of reducing carb intake without any concern about the types and sources of proteins and fats they should be consuming; such as salmon verse bacon.

To make sure that we still are able to reach a state of ketosis and receive an adequate amount of healthy fruits and vegetables, experts are suggesting restricting carbs to 50-100g if the goal is weight loss, and 100-150g if the goal is to maintain your weight.

In an article posted by Dr. Brasco, he mentions a study that looked at the health profiles of adults who had been treated during childhood with a ketogenic diet (ketogenic diets are used to treat refractory seizures in children). They found no evidence of adverse effects on cardiovascular function, including arteriosclerosis, hypertension or cardiac abnormalities. Blood cholesterol determinations were performed on these adults and all were normal. These studies thus fail to reveal any short term complication or long term sequelae associated with ketogenic diets.

Another study mentioned was done by an anthropologist, V. Stefansson, at Bellvue Hospital in New York City. He and a colleague consumed an all meat diet for a year. At the years end, to the surprise of the scientific community, both investigators were in excellent health. They demonstrated weight loss with reduction in body fat, normal kidney and liver function, and improvement in blood lipids.

These along with many other published research articles prove that the body can survive without carbs, or with the limitation of carbs. It also should be noted that not all carbs are created equal. So on a diet that reduces carb intake it is important to choose low glycemic fruits and vegetables as your carb source instead of grains.

Pura Vida!

Alica Ryan, NTP

Picture website

Day 118- Work out of the Week

Workout of the Week:

Follow the order of the exercises, doing as many as you can of each exercise, in order to reach the a total of 500 reps.

• Pull-ups
• Push-ups
• Crunches
• Squats- weighted

If this is to easy double the reps

Pura Vida!

Alica Ryan, NTP

Day 117- Infrared Sauna

I finally took advantage of one of my Groupon deals, a hour massage, and 45 minute infrared sauna. Although this sounds delightful, the massage took my breath away and made me want to cry. Needless to say I don't spoil myself very often, so there were some gnarly knots in there that the masseuse was unable to break free, even after repeatedly getting his elbows in there as hard as he could. So after my torture session, which truth be told, I asked for, and in the end appreciated we got to my favorite part...the infrared sauna.

Infrared saunas to me are a mix between a steam room and sauna, it's not really that dry heat like you experience in a regular sauna, and you sweat like you do in a steam room. So what's so great about an infrared sauna you ask? Well, infrared sauna use infrared heaters to emit infrared radiant heat, which is absorbed directly into the human body, unlike traditional saunas which heat the body indirectly via air or steam. According to Wikipedia:

"Some infrared sauna proponents claim that the sauna is an effective method for considerably raising the rate of energy expenditure in the body. Proponents typically quote the Journal of America Medical Association stating: "A moderately conditioned person can easily sweat off 500 grams in a sauna, consuming nearly 300 kcal, which is equivalent to running 2-3 miles." So besides causing you to sweat profusely, what are other benefits of the infrared sauna?

Health benefits of infrared saunas:

• Detoxification
• Weight loss
• Cellulite- reduction
• Stress relief and relaxation
• Pain relief
• Promotes cardiovascular health
• Beautification of skin
• Tissue elasticity

Pura Vida!

Alica Ryan, NTP

Day 116- FARMEGEDDON

Another interesting movie is making it's premier June 24th-30th in Santa Monica.

To learn more about this movie visit the website:

Americans’ right to access fresh, healthy foods of their choice is under attack. Farmageddon tells the story of small, family farms that were providing safe, healthy foods to their communities and were forced to stop, sometimes through violent ac-tion, by agents of misguided government bureaucracies, and seeks to figure out why.

Filmmaker Kristin Canty’s quest to find healthy food for her four children turned into an educational journey to discover why access to these foods was being threatened. What she found were policies that favor agribusiness and factory farms over small family-operated farms selling fresh foods to their communities. Instead of focusing on the source of food safety problems — most often the industrial food chain — policymakers and regulators implement and enforce solutions that target and often drive out of business small farms that have proven themselves more than capable of producing safe, healthy food, but buckle under the crushing weight of government regulations and excessive enforcement actions.

Farmageddon highlights the urgency of food freedom, encouraging farmers and consumers alike to take action to preserve individuals’ rights to access food of their choice and farmers’ rights to produce these foods safely and free from unreasona-bly burdensome regulations. The film serves to put policymakers and regulators on notice that there is a growing movement of people aware that their freedom to choose the foods they want is in danger, a movement that is taking action with its dollars and its voting power to protect and preserve the dwindling number of family farms that are struggling to survive.

Farmageddon - Movie Trailer

The movie will be premiering at the Santa Monica 4plex, Friday June 24th at 7:30, with the producer Krisin Canty.

Pura Vida!

Alica Ryan, NTP

Day 115- The Lazy Parkers- Simple Ways to Burn Extra Calories

I just left a busy store parking lot and was inspired to write this blog today. It amazes me how lazy people can be, how people will drive up and down the parking lot aisles to scope out the closest spot. How people will stalk shoppers leaving the store to find out how close they parked; even when they have to sit in their cars and wait for the shopper to strap in their baby to the car seat, or to unload their shopping cart of groceries. The time it took to find that front row spot is probably the same amount of time it would have taken to park in the back and walk the parking lot distance to the store! It amazes me how far people will go out of their way to be lazy! Plus more times than not, the people that must have these spots are the ones that could benefit from a little exercise here and there. Granted I did just drive to a store that could be considered walking distance, but in my defense I parked in the back of the lot and I take a shorter lunch so that I can get home earlier to get a exercise in, so anyways...

What are some changes that we can make to forgo the laziness and actually burn some calories?

• Park in the back of the lot, so that you can get the little exercise that walking the distance to the store provides
• Take the stairs- skip the elevators, and escalators
• Walk using your own feet at the airport instead of using the moving walkway
• Take your dog for longer walks, instead of just down the street (plus your dog will appreciate it)
• Sit on an exercise ball at work or in front of the TV instead of your desk chair or couch
  
• Go talk to co-workers face to face instead of through instant messager or email
• Return the shopping cart to the store after unloading your groceries instead of leaving them in the empty parking spot next to you
• Take a walk during your lunch break
  

These are just some suggestions, but there are plenty more, use your imagination and find ways to burn those calories with everyday activities.

Pura Vida!
Alica Ryan, NTP

Day 114- What Is Health?

What does health mean to you? If you were to randomly ask a population of people this question you would be guaranteed to get a variety of answers. To many people health means waking up every morning and being able to get out of bed. To others health may mean that they don't have to use their sick time at work, or that they are able to show off their six-pack abs at the beach. Health might also be what you have been taught to think is healthy by the marketing companies. Eating cardboard boxes that contain labels claiming to be "healthy and natural" really is not the image of health that we should be taught.

If you were to ask me what I believe health to be you may be surprised with my answer.

Health to me isn't just about being able to get out of bed each morning, or being able to use my sick time from work for more fun activities. Health isn't really even about having a fitness model body. Health to me is so much more than that. Health isn't always about how I want to feel in the present, it is also how I want to feel in the future. Health is about learning how my body works and fueling my body with things that it needs.

Many people wait until they start to see or feel symptoms that their health is declining before they pay attention to their health. They go about eating whatever they feel like, thinking that the low energy, GI issues, difficultly getting a good nights sleep, or mood swings are just a part of life. It may also be that people don't care about what they put in their bodies because they don't notice any symptoms at all, which must mean of course that they are healthy, right?

Here's is an analogy for you: every three months we take our car in to get the oil changed and a check-up. In between those three months we might not notice anything wrong with our car, it drives fine, we can't feel that it's low in oil, or that the air filter needs to be replaced, but when the mechanic opens the hood they are able to see everything that we may have not noticed. Yes, it may be a pain to take the time to have this procedure done, and of course it costs money, especially when extra items need to be replaced. But let's say that you decided not to change your oil on a regular basis, or to have regular maintenance check-ups done on your car. Think of all the issues that can arise when you neglect the vehicle that gets you to where you need to go on a regular basis. Eventually the oil in your engine is going to dry up, when this happens it can destroy your engine. What happens when your engine stops working? The vehicle that usually gets you from there to here is no longer an option. What do you do then? You either have to replace the engine or get a new car, both of which are way more expensive than the cost of an oil change.

So apply that analogy to your own body; is it more expensive to spend extra money now on good quality "real" foods? Or to wait until you have to have the expensive by-pass surgery or other lifesaving procedure? We need to treat our body better than we treat our vehicles, because not only are our bodies helping us get here to there, but they also can't be replaced as easily as our cars can, no matter how much money you have.

We need to focus on eating the right foods, learning about our bodies, and making healthy choices, because although many of us don't feel the consequences right now, they will eventually catch up with us down the road. Health isn't how we feel on a day to day basis, it goes deeper than that. Take the time and money to treat your body as though it is the only one you have, because face it, it is.

Pura Vida!

Alica Ryan, NTP

Day 113- Primal Body - Primal Mind Book Trailer

I just ordered this book and wanted to share it with those of you that are interested. I have had the privilege of working with Nora Gedgaudas, CNS, CNT periodically over the last few years through my current company, and think that she is an amazingly talented and brilliant practitioner. Graduating through the same program that I attended (Nutritional Therapy Association) and attending many of the same seminars, this information is right up my alley.

This is a very short preview of what her new book is all about, but if you would like to learn more, please check out her website: Primalbody-Primalmind.com

Pura Vida!
Alica Ryan, NTP

Day 112- Spaghetti Squash Vs. Spaghetti

I'm working on transitioning my husband from eating simple carbohydrates to more meat and vegetables. His favorite foods usually consist of white rice, pasta, and sandwiches. So for dinner last night we are made Spaghetti Squash, similar name as one of his favorite foods, but different affect on the body.

One cup of Spaghetti Squash consist of about 40 calories and 10 carbohydrates. It also contains several vitamins and minerals such as vitamin A, vitamin C, several of the B vitamins, calcium, potassium, magnesium, phosphorous, sodium, manganese, selenium, and zinc, as well as omega-3 and omega-6 fatty acids.

Here is how we prepared it:

1. Preheat oven to 350 degrees
2. Cut squash in half, remove the seeds from the middle
3. Place cut side down in baking dish, poke holes into the thick skin
4. Bake for about 40 minutes
5. Scrape out the insides of the squash (it should look stringy) into a bowl
6. Add butter (real organic butter- please do not add margarine) I added about 2 Tablespoons and some sea salt to taste.
   

It turned out delicious and we had a lot left over, so I'm encouraging my husband to use the leftovers by adding tomato sauce and ground beef so he can compare Spaghetti Squash to actual spaghetti. I have yet to try it, but have heard good things from others. I encourage you to use butter in the recipe to help absorb the vitamin A from the squash, since it is a fat-soluble vitamin.

Pura Vida!
Alica Ryan, NTP

Day 111- My First Ever Trainer- My Father

I have been looking forward to Father's day for awhile now so that I could write a blog dedicated to my Father...

My Father is the epitome of fitness and I can honestly say that he is the one that taught me the importance and love for working out and being in shape. He has been my running partner since I first learned the joy of running; back then he use to run circles around me because I was so much slower. He taught me that running is a way of de-stressing and getting away when life calls for it. He taught me how to run for pure enjoyment and not just something people do to get in shape.

He begin providing me with a gym membership as soon as I showed any interest, and dedicated time to teaching me proper techniques and exercises to do.

Our family vacations consisted of many beautiful hikes and bike rides, instead of spending our days inside watching movies, although there was plenty of reading on these vacations (my dad is the biggest book worm you will ever meet).

Now in his 50's he is still as active as he was when I was growing up. He has won my dog over because of our many runs when he comes to visit. He is a member of a mountaineer group in Kitsap County, where he participates in intense hikes. Some of these hikes include snowshoeing, scrambling, sleeping in caves dug out in the snow, or just long all day hikes, with gnarly elevation gains. These are hikes that a lot of people my age couldn't or wouldn't even be able to handle, yet my dad looks forward to these hikes on a regular basis.

He recently has found the joy of rock climbing and has become a regular member at Vertical World in Bremerton, WA. Back in Indiana he grew up as a swimmer, and still finds time to get some laps in every once in awhile. He is always open for new and exciting adventures, kayaking, canoeing, you name it I'm sure he will be up for giving it a try.

My Father has inspired me, pushed me, taught me, and helped me to be who I am today. Thank you for being such a healthy role-model and always pushing me to the next level. I hope that I can follow in your foot-steps and continue being as healthy as you have always been.

Happy Father's day to an amazing man!

Pura Vida!

Alica Ryan, NTP

Day 110- Workout of the Week

This is my first weekend at home for about the last two months; I finally feel rested, energized, and just thankful to be home!

With that said here is the workout of the week:

• 15 Jump Squats
• 15 Split Squats- each leg
• 15 Alternating Push-up with Clapping Push-up
• 20 Burpees- with pushups and jumps
• 50 Crunches

Do the entire workout 4 times through

Day 109- There is Always A Race Out There for Everyone

I was emailed a link from a friend today about a race called Munchathon. He said that it was finally a race that he would be interested in doing; proof that there is a race out there for everybody!

Munchathon is a 5k race that contains a food-themed obstacle course.

Here's how the website describes it:

Munchathon, the first-ever food-themed fun run and obstacle course, launches at Oak Canyon Park in Orange County, CA, on Saturday, July 16, 2011. Run, walk, skip and munch your way through the scenic course overlooking Irvine Lake. Besides encountering obstacles, you will have several stops where you can try sample-size food items from gourmet food trucks and local vendors. You can expect beverage stops along the course as well. Get a team together or go solo, dress up as bananas or hot dogs or piggies—whatever gets you pumped—and bring your appetite. After the run, participants will have access to a festival of gourmet food trucks, beverages, entertainment, vendors and lots more.

Sounds like a blast!

Pura Vida!

Alica Ryan, NTP

Day 108- Groupons- shake up your fitness

Looking to find a new activity or just something to mix up your weekly fitness routine? I have been addicted to a site called Groupon for a little over a year now. There are also similar sites out there, such as Living Social, or Screaming Deals.

Over the last year I have participated in several different styles of yoga classes - heated or not, pilates - with machines and without, boxing classes, spin classes, massages, pole-dancing and training sessions. Every day you get sent a new email with the deal of the day, and you have 24 hours to purchase the deal or not. The size of the deal varies with each Groupon, it could be 85% off for a month of unlimited classes, or smaller discounts, such as 20% off for just 3 classes. These deals provide you with an opportunity to try new classes that you may have always wanted to try or that you have never even heard of before. If you find an activity that you really like many of the facilities will offer you a discounted rate on additional classes or on memberships.

It's a great way to get out of your exercise rut, and get out there and explore new activities you otherwise might have never tried due to the cost. A word from the wise, it's easy to get out of control and purchase too many deals. Make sure to look at the expirations dates for each deal, because many may only be available for a short amount of time. Also, take a look at when the classes are offered so that you can make sure that they fit into your schedule.

Bottom line is have fun, go out and experience something that you have been wanting to try while at the same time getting a great workout!

Pura Vida!

Alica Ryan, NTP

Day 107- What 10 Foods Can You Not Live Without?

A reader from another blog I read, Mark's Daily Apple, asked a question that I thought was very thought-provoking. So I would like to carry the question on to my blog and ask all of you a question, what 10 foods can you not live without? Although, the question was a little more complex and dramatic that simply that.

Pretty much the scenario went like this: You have been chosen to man a mission to Mars in the near future, and the only foods that you will have access to is from a machine that will create any Earth-based foods from scratch. The only catch is that it can only store ten "recipes" and the programming has to take place before you leave. Once you are up in the shuttle you can not change your mind, so if you are up in space for 10 years those 10 foods are what you will be eating. You can choose any 10 foods that you like, but remember these foods are not just foods that will help you to survive, you may also want to consider foods that will help you thrive. You know all the things that I preach, vitamins, minerals, essential fatty acids, etc.

Here's what I decided on (completely my opinion based on health and taste):

1. Wild caught salmon- I couldn't image 10 years with out this delicious piece of essential fatty acid. Salmon provides Omega-3 fatty acids, selenium and Vitamin D
2. Organic, cage-free eggs- I love eggs, and eat them on a very regular basis. Eggs are full of Acetyl-choline which will help my brain stay strong, along with a load of other important vitamins and minerals.
3. Blueberries- A perfect snack and is a great antioxidant. If I had to chose, I would have to say that these are my favorite berries.
4. Almond butter- Another food that I can not image my life without. I love me some almond butter, and instead of choosing a whole nut like merely almonds, I would rather have it pre-grounded for me. Although, I don't want anything added to my butter, only the nut, please. Almonds will provide me with more healthy fats, and vitamins like Vitamin E, Magnesium, and potassium.
5. Spinach- I thought I mind need a vegetable for the next 10 years as well, so I had to think about one that I consume the most, and it had to be spinach. This will be a great vegetable to go along with both my salmon and my eggs. It will also provide me with plenty of calcium and magnesium.
6. Cheese- Yeah, I know that there is a lot of people preaching on how important it is to avoid cheese at all cost. But, if you didn't know already, I'm not that person. I enjoy my cheese. Not just any cheese, although I'm not entirely all that picky, when it comes to cheese, but for the next 10 years, I think I will stick with goat cheese, which is probably my favorite to eat along with salmon, and doesn't go to bad with eggs either. Otherwise, just raw, grass feed cheese would do.
7. Artichokes- Another thing that I love independently as well as combined with other foods is artichokes. They are also high in antioxidants, fiber, and vitamins.
8. Coconuts- My all time favorite thing! I like the coconut for the water, fat, milk, and meat. It would provide me with lovely medium chain fatty acids, anti-bacterial and anti-viral properties, electrolytes, sunblock (in case mars is too hot for me) just to name a few.
9. Goat's milk yogurt- I figured that I might want something to mix my blueberries in every once in awhile, and maybe my almond butter (hmmmm, haven't tried that combination before, but it could work, and if not I have 10 years or so to get use to it). This would help to keep my body supplied with healthy probiotics.
10. Dark Chocolate- I was trying to do my top 10 without adding in chocolate, but I couldn't help it! 1o years is a long time to be up in space without all my friends and family, I think I might need the help of chocolate to keep my dopamine levels up, so that I can stay focused and happy.

Well, those were my top 10 picks to take up to space. What are yours?

Pura Vida!

Alica Ryan, NTP

Day 106- Feeding your baby

I came across a GREAT article on Mercola's website that I would like to share and expand upon. Although I am not a mother myself (unless my dog counts as a child) and haven't had to worry about what to feed a growing baby or toddler, I can appreciate the difficultly in choosing "what's right" to feed them. We all know that the #1 choice for babies is breast milk. Breast milk provides the perfect combination of proteins, fats, vitamins, minerals, and carbohydrates. It also provides the baby with antibodies, living cells, enzymes, and hormones that they can't get from any other source. But what happens after breast feeding? What foods should you start feeding them?

Weston Price suggests that the first food to introduce to a baby should be organic, free-range egg yolk. This can be done as young as 4 months when the child is still breast feeding. Egg yolks contain special long-chain fatty acids, which are critical for the optimal development of a child's brain and nervous system. Avoid the egg whites for the first year, since that part of the egg can cause allergic reactions.

Here is a recipe from Weston Price:

• 1 organic egg from a pasture-fed (free-range) chicken
• Pinch of natural unprocessed salt

Boil the egg for 3 1/2 minutes. Place in a bowl and peel off the shell. Remove the egg white and discard. The yolk should be soft and warm, not hot, with its enzyme content intact. Sprinkle with a small amount of salt.

Think that it's odd that the first food is not rice cereal? Here is what Dr. Mercola's website has to say about rice cereal:

"Almost every childcare book offers the same advice about a baby's first solid meal- start them first on rice cereal mixed with breast milk or formula. This has been the standard line for 60 years now.

But there is no scientific basis for the recommendation - none at all.

According to Stanford University pediatrician Alan Greene, other than breast milk or formula, rice is the number one source of calories for infants in their first year of life - and this is a nutritional disaster. The notion originated in the 1950s when baby food companies launched an advertising blitz trumpeting the benefits of white rice cereal.

White rice is a refined carbohydrate, one of the highly processed, nutritionally devoid foods that have been linked to increased rates of heart disease, insulin resistance, eye damage and cancer in adults, and are nutritionally worthless for infants as well. Feeding infants cereal has been associated with a increased risk of type 1 diabetes and may prime your baby for a lifetime of carb cravings for white bread, cookies, and cakes.

According to Dr. Russell Blaylock, high sugar content and starchy carbohydrates lead to excessive insulin release, which in turn leads to falling blood sugar levels, or hypoglycemia. Hypoglycemia cause the brain to secrete glutamate in levels that can cause agitation, depression, anger, anxiety, panic attacks and an increase in suicide risk.

This glutamate is identical to the flavor-enhancing MSG and its chemical cousins, found in literally thousands of food products, which further inflame the problem.

In addition to taking a physical toll on your child's health, food dyes, preservatives, artificial sweeteners, and other chemical additives cause a multitude of behavioral and mood disturbances. This is just one more reason to avoid feeding your toddler pre-packaged and highly processed "convenience foods" - including the new microwaveable ones."

What are some better alternatives to rice cereals and processed foods that you can feed your child when they began to eat food? Fresh, pureed, organic vegetables are a wonderful choice. Mercola suggests the following, but these are just suggestions, they are plenty of healthy options:

• Mashed avocado
• Sweet potato
• cooked peas or carrots

Making your own food at home ensures that you know exactly what you are feeding your baby. Granted it takes more preparation and time, but the benefits are well worth it. Research conducted on baby food found that one brand of biscuits contained 29% sugar, and that several other brands contained trans fats, and excessive amounts of salt! For recipes on homemade formula, click here.

Pura Vida!

Alica Ryan, NTP

Day 105- Say "No" to GMO

Before I began out on the endeavor of writing a blog post regarding GMO foods, I knew that I was against the idea, but I was not aware of the extent of it. Gathering information on GMO crops has been an extreme eye opener to me and has also made me slightly sick to my stomach. I am amazed at all the information that I have found on this topic, and how prevalent it actually is in our diet. In a letter written by Whole Foods Market addressing their consumers concerns that they were supporting the GMO industry by selling GMO foods, Whole Foods responded, "93% of soy, 86% of corn, 93% of cotton, and 93% of canola seed planted in the U.S. in 2010 were genetically engineered." They used this argument to illustrate that GMO has become so prevalent that every store in the U.S. sells GMO foods, whether they admit it or not.

Sorry, Let me back up a little...what exactly is GMO anyways? GMO stands for genetically modified organism; which according to Wikipedia,

"is an organism whose genetic material has been altered using genetic engineering techniques. These techniques, generally known as recombinant DNA technology, use DNA molecules from different sources, which are combined into one molecule to create a new set of genes. This DNA is then transfered into an organism, giving it modified or novel genes. Transgenic organisms, a subset of GMOs, are organisms which have inserted DNA that originated in a different species."

Now that we know what GMO means, we can discuss the issues with the prevalence of GMO crops. Mercola posted a news article on his website that really grabbed my attention, stating that starving people in Africa are refusing GMO corn. What? Why? African countries fear that the genetically-modified grains might be planted rather than eaten, which could contaminate the entire region's food supply, since once these crops are planted it's almost impossible to stop their spread. "So what?" you say. Well, the region's economy relies on grain export to overseas markets, including Europe, which refuses to import genetically engineered foods. This also brings up another red flag, Europe refuses GE foods, why do they, but we don't?

The FDA has assumed that GMO foods are equivalent to the original and never required extensive studies to have them approved. Although, now this matter is going through the courts, researchers from the Committee of Research and Information on Genetic Engineering (CRIIGEN) fought a court battle where they won the rights to the research that was used to prove to government health organizations that their products were safe for human consumption. The leader in GE foods is a company called Monsanto, they were the ones to conduct the research experiments that were used to prove that these foods were safe. First of all, I'm no dummy to research, I know if you have money and time invested into something you can always alter data to prove the point that you would like to make. So the fact that the only research presented to the FDA was that from Monsanto, does not validate that these foods are indeed safe for human consumption. Now that CRIIGEN has been able to get ahold of all the raw data, the results aren't as clear-cut and positive as we were lead to believe. If you would like to read the full study published in the International Journal of Biological Sciences, click here.

So, now we know that there wasn't accurate research presented before the GMO crops became widespread. What I also forgot to mention earlier is that Monsanto's research only included one species of rats, even though GMO was presented to several countries, and the longest study conducted was only 3 months! There are also technology/stewardship agreements required for the purchase of genetically modified seed that explicitly prohibits research.

Let's now discuss the goal of introducing GE crops to farms, as well as the dangers of this concept. GE foods are engineered to be pest and disease resistant. That's all fine and dandy, but then what happens when bugs and bacteria develop a tolerance for these engineered foods? What will these pest and disease resistance foods do to the natural bacteria in our own bodies? These GE crops are also designed to grow in any environment, resisting frost, heat, unfit soil, etc. Many have also been created to be sterile so that farmers must purchase new seeds each year, instead of the traditional way of pollinating. Other GMO crops do cross pollinate and are spreading out of control, which is making it harder and harder for farmers to keep organic crops completely separate from GE foods. This problem has been affecting organic rape seed crops in Canada, and corn in the Midwest for example. You also have to take into consideration the meat that you eat, which may have been feed GMO grains and alfalfa.

New GE foods are being created all the time; they now have created specific grains for different individual purposes, such as grain for baking. A few months ago the FDA approved a super-fast growing salmon- the first (but doubtfully the last) genetically modified animal to be sold in the U.S.

Besides changing the concept of traditional farming, studies have also found some possible dangers to our health as well involving GMO's. Genetically modified peas were shown to cause lung damage in mice, GM potatoes showed possible cancer in rats, and bacteria in the gut was shown to be able to take up the DNA from GM foods. Jeffrey Smith, author of Seeds of Deception, found that at the time GMO's flooded the market related illness doubled. These foods not only have been shown to be toxic, but allergenic, carcinogenic, and anti-nutritional as well.

So what can we do about avoiding these oh-so prevalent modified foods? First of all as of right now, GMO foods are not mandated to be labeled, this is currently a topic being addressed, so cross your fingers that it will soon be enforced just like in Europe, Japan, China, and Korea. The problem is producers know that if foods are labeled GE, people will avoid these foods, meaning that there will be no profit. The FDA and USDA also don't require labels on products because they don't want to "suggest or imply" that these foods are any "different" from non-GMO foods. If foods are not labeled then how do you know if you are eating GMO or not? Well, chances are you are eating GMO, since about 75% of the food at the grocery store is GE.

Best advice for now is to buy organic! All organic foods must be free from all GMOs. There was also a rumor that told people that they could tell if produce was GM by looking at the 5 number code on the label, stating that if it starts with a 8 it is GM. This theory never circulated like it was said to. Also, since most foods are now being genetically modified avoid processed foods as well, opting for whole fresh real foods. Avoid the major GMO foods: corn, canola, soy, and cotton. For non-GMO shopping guides visit these websites:

• http://mercola.fileburst.com/PDF/GMObrochure.pdf
• http://www.nongmoshoppingguide.com/
• http://www.seedsofdeception.com/Public/BuyingNon-GMO/index.cfm

For more great articles on GMO or to learn how you can help make a difference visit these websites:

• http://opinionator.blogs.nytimes.com/2011/02/15/why-arent-g-m-o-foods-labeled/
• http://articles.mercola.com/sites/articles/archive/2010/02/27/10-reasons-why-no-one-needs-gm-foods.aspx
• http://sustainableweston.org/2011/05/22/plu-codes-do-not-indicate-gm-produce/
• http://articles.mercola.com/sites/articles/archive/2007/11/06/the-real-reasons-you-want-to-avoid-genetically-modified-foods.aspx
• http://www.seedsofdeception.com/Public/Home/index.cfm

Here is a trailer for a great video called, "The Future of Food," which illustrates the dangers of GMO:

Pura Vida!

Alica Ryan, NTP

Day 104- Exercise of the Week, Ohio Style

For the workout of the week this time, I'm in the mood for lots of fun sprints! Mark off a distance about 50 yards away (half the length of a football field). Walking back to the start is your break, so don't run, the rest is important.

• Warm up jog for 10 minutes
• Sprint at 50% of your max (slightly faster than a jog)
• Walk back to start
• Sprint at 60% of your max
• Walk back to start
• Sprint at 70% of your max
• Walk back to start
• Sprint at 80% of your max
• Walk back to start
• Sprint at 90% of your max
• Walk back to start
• Sprint at 100% of your max (all out as fast as you can sprint)

Pura Vida!

Alica Ryan, NTP

Day 103- Dream Water

So, needless to say I have been spending a lot of time at airports lately, probably more so than at my own home. This weekend when I was at one of the news stands I noticed a new product, called Dream Water. Packaged in a similar bottle to that of 5 hour energy, but in a white bottle with light blue font in order to make it look more peaceful and relaxing, and small enough so that you can get them through airport security. They offer flavors such as snoozeberry, I dream of kiwi, and lullaby lemon. And advertise as a natural way to sleep better, without the use of harmful chemicals found in medications; targeting those of us that are experiencing jet lag.

Dream Water, sounds harmless enough right?

Well...it may not be as harmless as they want us to think. Here's the deal, 2 out of the 3 key natural ingredients that the product is based on are not recommended to use for supplementation. The product includes GABA to help you relax, Melatonin to help induce sleep, and 5 HTP to promote sleep and relaxation.

First of all the ingredient, Gamma-amino butyric acid (GABA), is the chief inhibitory neurotransmitter; although it may have enhancing properties as well. Gabergenic responses are linked with relaxation, anti-anxiety, and anti-convulsive effects. Sounds like the perfect ingredient for Dream Water, right? Well, there is a major problem with taking GABA as a oral supplement; it can not cross the blood brain barrier to have a gabergenic effect, since it is such a large neurotransmitter. But then why if that is the case do people take GABA supplements to relax themselves? If you take GABA and notice more relaxation, or less anxiety, chances are you have a leaky blood brain barrier, that is allowing GABA to cross through.

If you are having a hard time relaxing, feel anxious for no reason, feel overwhelmed, then you many need to support the GABA neurotransmitter, NOT by taking actual oral GABA supplementation, but by supporting GABA cofactors, providing GABA amino acid precursors, and providing GABA receptor modulators (Vaalerian root, Lithium Orotate, Passion flower extract, L-Theanine, Taurine).

Melatonin is a hormone that is naturally produced by the pineal gland in the brain. It has an inverse effect with Cortisol, and plays a major role in sleep and wake cycles. In normal rhythm melatonin levels tend to rise gradually in the evening, remain high during the night, and then drop in the early morning hours. In research studies Melatonin was shown to be safe for short-term use (3 months), but is not recommended for much longer.

Sounds like another great supplement to help catch up on sleep right? The problem that we find with use of melatonin supplementation is that it can actually cause long term effects on the circadian rhythm. Since melatonin and cortisol are inversely related, the intake of melatonin can throw off the delicate cycle of cortisol, leading to a dependancy on melatonin in the future. So instead of directly addressing the circadian rhythm, my advice is to go after the factors that could be throwing your circadian rhythm off balance; diet, caffeine, sleep cycles, stress, anemia, medications, etc.

5-hydroxytryptophan (5-HTP) is actually an amino acid precursor to serotonin. It is the intermediate step between tryptophan and serotonin (5-HT). It has been shown to increase serotonin levels and decrease insomnia due to depression. It has also been shown as an effective compound for persistent nightmares, fibromylagia, chronic daily headaches, migraines, and mood disorders. 5-HTP is able to cross the blood brain barrier unlike 5-HT and with the help of B6 is decarboxylated to serotonin.

Although this supplement has been shown to have great effects, beware of taking this if you are on anti-depressants, because 5-HTP can increase the activity of these drugs. It is also warned against taking if you are pregnant, nursing, or have significant cardiovascular disease.

So, having trouble sleeping, jet-lagged, or anxious? Instead of spending your money on dreams in a bottle, get to the root of the issue. One of the biggest causes of sleep disorders is blood sugar dysregulation and adrenal stress. So start there and see if you still need to count sheep to fall asleep.

Pura Vida!

Alica Ryan, NTP

• Sevenja L Mayer R. et al. Interaction of valerian extracts of different polarity with adenosine receptors: Identification of isovaltrate as an inverse agonist at A1 receptors. Biochemical Pharmacology 2007; 73:248-258
• Santos MS, Ferreira F, et al. Synatposmal GABA releases as influenced by valerian root extract- involvement of the GABA carrier. Arch Int Pharmacodyn Ther 1994; 327:220-31
• Schrauzer GN. Effects of nutritional lithium supplementation on mood. Biol Trace El Res 1994; 40:89-101
• Dhawan K, Kumar S, Sharma A. Anti-anxiety studies on extracts of Passiflora incarnata Linneaus. Journal of Ethnopharmacology. 2001; 25(5):369-373

Day 102- Sucralose

"Made from Sugar, So it Tastes like Sugar."

Splenda, which is made up of a compound called sucralose, claims, that it is basically a sugar product without any calories. So what exactly is this sweetener that is making its way into drinks, baked goods, gum, and many other products we find on the shelves?

Well, part of their slogan is true, sucralose does first start out as a sugar molecule (sucrose), but what happens after, in the factory, changes this molecule so that it is unrecognizable by the body. Three chlorine molecules are added to sucrose to make sucralose. The sucrose molecule is a disaccharide that contains two single sugars bound together; glucose and fructose, when chloride is added it is converted to a fructo-galactose molecule. This unique molecule is not found in nature and so the body does not possess the ability to properly metabolize it. This is where they make the claim that Splenda contains no calories - our body just can't digest or metabolize the molecule making it have zero calories.

The manufactures of Splenda were very smart in choosing the name "sucralose." As consumers we are more likely to relate the ending "-ose" to a natural sugar, just like glucose and sucrose,instead of a altered unrecognizable sugar molecule. But now that we have learned how sucralose is created we know that it definitely is not the same as the other natural -ose sugars. In fact grocery stores such as, Whole foods, will not sell Splenda or any product that contains it, because it is not a "real food," which is their code of ethics.

So is this unnatural molecule safe for humans? Technically, who really knows? Most of the studies have been done on animals, with only around 6 published human trials. What's even worse is that when the FDA approved sucralose for human consumption, only 2 of the 6 trials had been completed, which included a total of 36 human subjects. Then to top that off, out of the 36 people in the studies, only 23 were actually given sucralose for testing, with the longest trial only lasting 3 months.

According to an article in Mercola:

"Splenda is not a drug and is only a food additive. As such the number of studies required to receive FDA approval is substantially less than drug. Vioxx had an order of magnitude of more comprehensive clinical trials than Splenda ever did, and despite the rigorous approval process it still killed 55,000 people."

So what have been some of the findings on sucralose? According to a study from Duke University:

"Splenda suppresses beneficial bacteria and directly affects the expression of the transporter P-gp and cytochrome P-450 isozymes that are known to interfere with the bioavailability of the drugs and nutrients. Furthermore, these effects occur at Splenda doses that contain sucralose levels that are approved by the FDA for use in the food supply."

Splenda is an organochlorine, which is a chemical that is a carbon and hydrogen molecule with attached chlorine atoms, and is the only organochlorine ever used for human consumption. Examples of other organochlorines out there are: DDT, Mustard gas, Chloroform, PCBs, as well as other insecticides, pesticides, and solvents. In fact, Splenda was discovered by accident when researchers were creating a new insecticide! Organochlorines are also fat-soluble and can tend to accumulate in body tissues that are high in fat, such as your brain. Although, the amount of sucralose that is absorbed and stored in the body varies for each person, research shows that 11 - 27% of ingested sucralose is absorbed by the human body. In one human study that Mercola talks about in his article, one of the eight participants did not excrete any sucralose even after three days.

So since there are not very many published research papers out there on the effects of sucralose, it's up to you to decide to consume it or not. But let me remind you that it is not a natural sugar like the name sounds, and that the research on the effects of sucralose are not very extensive on humans, and not taken into consideration for a long duration of time. For me, I choose to stick with the natural stuff, but again that's just me.

While writing this blog I also came across another great blog on 14 reasons why you should not eat Sucralose, click here to read it.

Pura Vida!

Alica Ryan, NTP