Day 153- The Benefits of Sex on Your Health

We already know that sex is an important part of maintaining a healthy relationship, but did you know that sex could also be very beneficial to you and your partners health as well? Here are some health reasons, why you should be having more sex.

After all a healthy lifestyle is good for a better sex life, but did we know that a healthy sex life may boost a healthier life as well?

• A long term study done by researchers at the Royal Edinburgh Hospital in Scotland took 3,500 people between the ages of 30-101 and found that regular sex may shave between four and seven years off your physical appearance. The researchers presented photos of the subjects to an impartial panel of judges, and asked them to guess their ages. Those that were judged to be the youngest were also those who had the most sex. They suspect that the relation is due to the fact that sex can boost self-esteem and confidence, as well as the fact that sex increases the production of human growth hormone, which can improve muscle tone. - info from Huffington Post
• On average, sex can burn about 5 calories per minute (depending on weight, activity level, etc.) Kissing alone can also boost your heart rate, which increases your body's caloric burn.
• Sex may help to fight off colds. A study done at Wilkes University in Pennsylvania found that college students who had sex once or twice per week had higher levels of immunoglobulin A, an antibody that boosts the immune system.
• We all know that sex can reduce stress, but there was an actual study done at the University of Paisley in Scotland. Researchers had 46 men and women give speeches to an audience who where told to act bored and uninterested. Afterwards, the participants' blood pressure was taken, they found that those who had reported having sex within the last two weeks had the lowest readings. -info from Huffington Post
• Sex maybe beneficial to your man's heart health. A study at Queens University in Belfast found that men who reported having three or more orgasms per week experienced 50% fewer heart attacks and strokes compared with those who had less frequent orgasms. This may be do to the fact that an orgasm can trigger the release of the hormone DHEA, which helps with the circulation and arterial dilation. Another study published in the Journal of the American College of Cardiology found that men with erectile dysfunction had a 58% greater risk of coronary heart disease. - info from Huffington Post
• Can help release more sleep-inducing endorphins
• Sex can tone the pelvic muscles that support the uterus, bladder, and bowel- leading to better pee control. - info from Women's Health
• Organisms can release the hormone Oxytocin
• Can help promote a more regular menstrual cycle in women that have sex at least once a week, according to the Endocrinologists at Columbia and Stanford Universities
• The more often you have sex the more often you will continue having sex, since sex can help to produce testosterone, which is one of the primary hormones responsible for sexual desire.
• According to the Journal of American Medical Association, the more your man ejaculates, the less likely he is to develop prostate cancer.
• Positive mood-boosting side effects, a study at State University of New York in Albany, suggest that sex may even have antidepressant properties.
• Lastly...why not?

Pura Vida!

Alica Ryan, NTP

Sources for this blog:

Women's Health Magazine

Huffington Post

Day 152- Workout of the Week

Here is the workout for the week, this week is all about cardio and sweat:

• 10 minute jump rope
• 40 Mountain Climbers, each leg
• 15 jump squats
• Plank hold 1 minute
• Side plank hold, lift top leg, hold each side 30 sec
• 10 Box Jumps

Repeat 3x completely through

Pura Vida!

Alica Ryan, NTP

Day 151- Homemade Baby Food Recipes, created by Debra Santelli-Delson, C.N

Thank you Debra for sharing these great baby food recipes and the beautiful picture of your precious baby girl, Eloise!

Baby Food Recipes

By Debra Santelli-Delson, C.N.

Delson Institute for Wellness

Recommended for babies that are eating a variety of foods at stage 2 and above. Initial baby food introduction around 6 months should be solitary foods, strained through a baby food mill to reduce chocking.

The following recipes are recommended to be prepared in the Beaba Babycook Machine for convenience. However they can be steamed then pureed in a Vita Mix or Food Processor.

Green Monster Mix:

Wash and rough cut the following vegetables and add to steamer basket –

• 2 leaves of kale
• ¼ of a zucchini
• ¼ of an apple (skin on)
• 4 florets of broccoli
• Small handful of spinach leaves, approximately 4 to 5 baby leaves.

Steam above vegetables till just soft, about 10 minutes.

Then drain steam liquid.

Add in 1 tablespoon cold-pressed olive oil or flax oil

Sprinkle of Celtic sea salt, muchi curry powder or turmeric and dried or fresh basil leaf.

Puree till smooth and creamy.

Plant Protein Power :

Soak overnight then wash beans clean and boil till soft. You can choose from fresh chickpeas, lentils or beans.

*Use canned organic beans only when necessary, make sure to wash beans very well.

Wash and rough cut the following vegetables and add to steamer basket –

• 2 leaves of Swiss chard
• ¼ of a zucchini
• 4 florets of broccoli
• ¼ of a sweet potato
• ¼ cup of cooked beans

Steam above vegetables till soft, about 10 minutes.

Then drain steam liquid, reserving a little for puree mix.

Add in 1 tablespoon cold-pressed olive oil or flax oil

Sprinkle in Celtic sea salt

Add a little of steaming liquid

Puree till smooth and creamy

Chicken and Rice and Everything Nice:

Boil approximately 3 ounces of skinless chicken breast until cooked through.

Cook about ½ cup of brown rice. You will only use a few spoonfuls for recipe.

Wash and rough cut the following vegetables and add to steamer basket –

• 1 carrot
• 4 florets of broccoli
• 4 to 5 green beans

Steam for about 10 minutes.

Puree together the vegetables, chicken, 2 tablespoon rice, 1 tablespoon olive oil or flax oil, Celtic sea salt, sprinkle of garlic powder, dried Italian herbs and 1 teaspoon agave nectar.

If the baby is over a year, you may stir in the rice whole to the pureed mixture of chicken and vegetables.

Pura Vida!
Alica Ryan, NTP

Day 150- Body Positive Week

Why is it that it is so hard to find positive things to say about yourself, but we are so quick to point it out in others? I saw on the Bliss Tree website that they are honoring body positive week, so to follow their trend I am encouraging the same here on Pura Vida Nutrition. I know that today is already Thursday, so we are a little late on fully taking advantage of body positive week, but is it really ever too late to begin? And do we really only want to contain it into one week? Today I am encouraging everyone to take a minute or two to put together a list of 10 things that you love about yourself.

I am one of the most least confident people you will ever meet, and I'm going first, AND writing about it publicly. So if I can do this, then you for sure can do this as well! You can even keep the list to yourself and not show anyone, because I know how hard it is to love yourself, especially in front of others.

So here I go; 10 things I love about myself:

1. I can push myself physically harder than most people I know
2. My lady-like curves
3. I enjoy real foods, and don't have a taste or addiction to the artificial counterparts
4. I run, and running makes me happy
5. My glass is always half full
6. I have surrounded myself with amazing people that help me grow and who I always enjoy spending time with.
7. My heart shaped birth mark that appears on my forehead when I cry
8. That I cry during almost every movie, and even during the phone commercial when the girl looses her dog.
9. That I know how to smile and laugh, ALOT
10. That my muscles look like I could kick some butt, but truthfully I can't even open a jar of pickles.

So this may take more than a minute or two, but give it a try. I promise I won't tell anyone. For uplifting and motivational true stories from other people, visit the body positive posts on The Bliss Tree.

Pura Vida!

Alica Ryan, NTP

Day 149- Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal?

I have had the privilege to travel with Dr. Kharrazian to many seminars all over the country. He is an amazing speaker, and one of the most brilliant practitioners that I have ever met. Two years ago he wrote a book, that has gained enormous attention, and has dramatically changed people's lives.

Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal?

Do you suffer from any of the following?

• Fatigue
• Weight gain
• Hair loss
• Constipation
• Low Libido
• Cold hands and feet
• Depression
• Insomnia
• Nervousness and anxiety
• Heart palpitations, or other symptoms?

Have you had your thyroid markers tested and the results came back normal? Have you been told that you have a autoimmune thyroid condition and that there is nothing that they can do for you? Are you on thyroid medications, and need to have your dosage adjusted on a regular basis?

Learn how to address your thyroid issue, and get your symptoms under control. Dr. Kharrazian shares his clinical findings on how to address the thyroid and autoimmune conditions. Learn how diet and lifestyle changes can change your life and manage your condition.

Datis Kharrazian, DHSc, DC, MS, MNeuroSci, FAACP, DACBN, DIBAK, CNS

is considered one of the leading experts in non-pharmaceutical applications to chronic illnesses, autoimmune disorders, and complex neurological disorders. His first book, Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal? quickly became the best selling thyroid book, and is listed as the number one thyroid book on Amazon.

If this book caught your attention, and you yourself are struggling with any of the above symptoms, I recommend finding a practitioner that is trained in addressing the thyroid. Visit this website to find a practitioner near you.

Pura Vida!

Alica Ryan, NTP

Day 148- 20 Habits that Make you Fat, by the Eat This, Not That Creators

Here is a great article from the Men’s Health creators of “Eat this, Not that!” I don’t always agree with what they have to say, but I like the bad habits that they bring up in this article:

Decades ago, around the time of Steven Tyler's last haircut, a completely wrong-headed idea started being passed around America's dinner tables: Eating fat makes you fat.

Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.

But it’s just one of many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat This, Not That! No-Diet Diet.

FAT HABIT #1: Eating "low-fat"
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later. Read my blog on fad diets.

FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge.

FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals. Read my blog on diet soda for more information.

FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal. I have stressed the importance of not skipping meals many of times, read my blog on this subject here.

FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

FAT HABIT #9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

FAT HABIT #13: Choosing white bread
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts. Read my blog on my view on carbohydrates.

FAT HABIT #14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

FAT HABIT #15: Not drinking enough water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

FAT HABIT #16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)

FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day. View my blog on scales and weight for my response to this.

FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline. Read my blog on healthier alcoholic beverages.

FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories. View my blog on emotional eating.

Pura Vida!

Alica Ryan, NTP

Day 147- Better By Dr. Brooke

I spent this last weekend in New York City and was able to briefly visit with an amazing NYC practitioner, Dr. Brooke Kalanick. At already 8 months into pregnancy, she is glowing! I love meeting practitioners that actually practice what they preach. As a practitioner that specializes in weight loss and PCOS, she herself struggled with both, well PCOS, and then her own mental issues when it comes to weight loss.

Last year Dr. Brooke joined forces with a popular NYC trainer, Joe Dowdell, to create a 16 week weight-loss book. The book targets the average, busy woman that is looking to make healthy diet and lifestyle changes that she can stick with and maintain forever. It doesn't promote a diet that leaves you hungry, tired, or unsatisfied when you are finished. Instead you will find that it provides education so that you will be able to make your own healthy choices when it comes to nutrition; providing you the support that you need on your weight-loss journey.

What I really like about this book is that it takes you beyond just dieting and nutrition, you will also learn certain exercises to do, and how common unhealthy choices can throw off the natural homeostasis in your different body systems. Basically it will give you the tools to become THE ULTIMATE YOU!

Dr. Brooke also maintains a great blog and you will regularly find her articles in top health magazines and websites. Just recently she was featured on the website Blisstree.com. For those of you that struggle to be happy and accepting of your own bodies, I strongly encourage you to read this article. Dr. Brooke is an inspirational, strong, and beautiful practitioner inside and out, and I have enjoyed having the chance to get to know her during my short trips to NYC.

Her is a sample from her Bliss Tree article:

"When my book, Ultimate You, was released last year, I was probably in my best shape ever, but despite all my efforts to “look the part,” a woman in Ohio reviewed my book on Amazon and tore me apart, saying I was too fat to have written an effective weight loss book. “If you watch the video clip here, you can see the belly fat roll and fat neck and cheeks of Dr. Kalanick, so this must not be working for her,” she said.* Her words were my worst fear was realized."

Pura Vida!

Alica Ryan, NTP

Day 146- The Big Apple Workout of the Week

I'm in New York City for the weekend, so here is a big apple workout for you!

• Curb or step quick toe taps (Video) 30x each foot
• One NYC block sprints (about 300 feet) 5x
• Bicycle crunches 30x each side
• Turkish get-ups (looks a little like the statue of liberty) (Video) 15x on each side

Complete full routine 3 times through

Pura Vida!

Alica Ryan, NTP

Day 145- B.A.R.F Diet for Dogs

B.A.R.F stands for Biologically Appropriate Raw Food or Bones And Raw Food, which is a diet for dogs that supplies them with raw food substitutes instead of commercial dog food. I went to a talk about this diet about three years ago, and although the entire idea of this diet is a little too much for me to handle, and truthfully not feasible for me to fully apply in an apartment living situation, I have taken the basic premise of this diet and applied it to my dog.

Before I get into what I feed my dog, let me explain the premise of the B.A.R.F diet. Dogs were not designed to eat grains, artificial additives, preservatives, or any of the other junk that the manufactures put in commercial dog food. To learn more about the ingredients that are found in many dog food brands, click here. Dogs are closely related to their relative the wolf, which thrive on smaller prey. The thought behind this diet is to feed your dog what it would be eating if it lived out in the wild. All food that is fed to the dog is in raw form, raw animals, raw organs, raw bones, etc. Never cook the meat before giving it to your dog because for one, it will deplete many of the nutrients and secondly, cooked bones are dangerous to their health.

In the talk that I attended the speaker boosted that she buys whole rabbits, and other small creatures and gives them to her dog; fur and all. Her dogs ate all pieces of the creature - bones, organs, muscle, fat, etc. They ate until they were full, even if that meant they left parts behind. This is where I was a little disgusted and as I mentioned before, I highly doubt my apartment complex would appreciate my dog devouring a dead creature on our balcony. But as I will cover in a minute there are still ways to take this theory and modify it for those that are not entirely keen on this concept.

What exactly are the benefits of a B.A.R.F diet? According to the founder of the diet, Dr. Billghurst:

• Tarter buildup on the teeth is eliminated, breath is improved and your dog will have strong, beautiful teeth using our toothbrush from Mother Nature.
• Itchy skin conditions associated with allergies will be alleviated and you can expect a shiny and lustrous coat.
• Chronic diarrhea often disappears and stool volume and odor is significantly reduced.
• Your pet's weight will be brought into line and it's easy to maintain a leaner more fit body.
• The immune system is strengthened and you'll begin to see increased mobility in arthritic pets.
• Your pet's health, well being and vitally will improve for a long and wonderful life.

If you are interested in learning more about the B.A.R.F diet and how to make the switch with your dog, click here.

How have we incorporated the B.A.R.F diet with my dog?

We feed our dog, Kaya, raw meat bones that we get from the butcher shop, these are super cheap and she loves them. We still feed her commercial dog food that she always has available in her dish if she gets hungry. We try to look for good quality, grain free formulas when it comes to her normal dog food. Then we add in raw food to her dish as well. The brand that we like is called Primal pet food, she loves the beef formula.

Here is a list of ingredients found in the canine beef formula from Primal pet foods:

Ingredients: Beef, Beef Hearts, Beef Livers, Ground Beef Bones, Organic Kale, Organic Carrots, Organic Yams, Organic Broccoli, Organic Apples, Cranberries, Organic Apple Cider Vinegar, Organic Parsley, Organic Coconut Oil, Organic Kelp, Alfalfa, Salmon Oil, Mixed Tocopherols (source of vitamin E).

Amazing how you can read and understand all the ingredients!

Kaya is about to be five years this fall, she is a healthy, happy dog. We always comment how she still looks and acts like a puppy (in a good way- she is potty trained and doesn't chew anything). She is in great shape, amazing muscle definition and not overweight in any way. She is not aggressive or protective when it comes to being around food with other dogs. Her coat is shiny and soft, and she is energetic and alert. Honestly we couldn't have asked for a better dog!

Pura Vida!

Alica Ryan, NTP

Day 144- Junk Food Vegetarian

There are various reasons why one may chose to become a vegetarian, but for many it is because they believe or have been taught that sans meat is a healthier lifestyle choice. I have no issues with anyone that chooses this lifestyle, more power to you...

Unless you fall into what I like to call the "Junk Food Vegetarians" group.

What do I mean by junk food vegetarian? Junk food vegetarians, of course don't eat meat, so instead they substitute in soy and grains. Their meals consist of mainly carbohydrates, and a little bit of protein. Breads, pastas, potatoes, sugars, fruits, and vegetables are all typically consumed foods. These diets overwhelm the body with sugars and estrogens, and disrupt the natural balance of the body.

If you have kept up with my blogs, you know that I stress the importance of balancing your blood sugar, and consuming protein with every meal, especially when trying to manage your weight. So then why are there so many skinny vegetarians? If they are consuming too many carbohydrates in their diet, wouldn't that cause the body to store more fat? Many of the skinny vegetarians that we see are what can be called "skinny fat." The lack of protein in the diet causes the loss of muscle mass; no matter how strict your exercise regime might be. Regardless of the fact that glucose can provide short term fuel for your muscles, the bottom line is that muscles need protein to build and maintain your muscle mass.

I don't promote diets that restrict meat, but I understand your reasonings. I, myself went over 10 years without eating any red meat, only because I didn't like the taste or texture of it. The more that I have studied nutrition the more that I have realized the nutritional benefits of including red meat in a regular diet. I still don't consume it very often, but I have learned lately the enjoyment of making and eating my own hamburgers or steaks.

Dr. Weston Price, was a dentist that traveled around the world searching for indigenous cultures that have not truly been touched by processed foods. He found all of these cultures to be thriving; beautiful teeth, jaw and bone structure, and that for the most part were resistant to disease. Their diets all consisted of mainly fats and proteins; not one of the cultures that he observed adhered to a vegetarian-like diet.

Animal proteins provide several benefits over plant proteins:

• Animal proteins are nutritionally complete, they contain all the essential amino acids that our bodies cannot manufacture, and that we must obtain from our diets. Plant proteins on the other hand are incomplete, they have at least one of the essential amino acids missing.
• Fat-soluble vitamins come to us from fatty sources in our diets. Two of the fat-soluble vitamins, A and D, are found almost exclusively in meat, eggs, and dairy products.
• Animal proteins are rich in the water-soluble B vitamins
• Plenty of minerals are present in animal proteins, such as calcium, phosphorus, iron, and zinc. Both iron and zinc are more readily absorbed by the body when ingested from animal sources than from plant sources.
• Animal fats provide healthy fats, such as omega-3 fatty acids

How can you maintain your lifestyle choice, while still receiving the nutrients that you need to be healthy? I suggest incorporating eggs and fish into your regular diet. Eggs and fish can provide many of the nutrients and fats that you find in meat, also whole fat yogurts, or fermented dairy are a good option as well. Don't want to include animal products into your diet? Make sure you supplement with B vitamins, and Omega-3 fatty acids. Also, although they are not my top choice, legumes and nuts are an option for protein sources. I would make sure that you are soaking your legumes and nuts over night in order to reduce the phytic acid, so that you are not hindering your ability to absorb certain vitamins and minerals. Other protein sources, such as whey, hemp, and rice protein are also options to include in your diet.

Bottom line is, if you decide to be a vegetarian, don't focus your diet predominately on carbohydrates. Make sure that you receive plenty of good quality fats and proteins. Limit your intake of soy due to the high level of phytates and phyto-estrogens. And remember, just because it doesn't contain animal products, doesn't mean that it is healthy!

Pura Vida!

Alica Ryan, NTP

Day 143- Yoga Collective, Guest Blogger Dez Arcieri

Over the years I have taken a number of yoga classes. From basic stretching-type yoga to Bikram, I have tried it all. And for the most part, I always felt very indifferent about yoga, and sometimes a little bored, because most of these yoga classes were just basic stretching. When I go to the gym, a yoga class, or some other kind of workout, I want just that, a workout. Most importantly, I want to be challenged and pushed beyond my regular routine, which usually includes the treadmill and light weights.

So, in the past I have generally stayed away from yoga for fear of being bored and not challenged enough. But when I saw a groupon for a month unlimited of yoga classes for just $25, I had to jump on the offer! Even thought I was still skeptical, I tried out my first yoga class at Yoga Collective in Santa Monica, CA., and boy was I relieved! Honestly, more than just relieved, I was challenged, energized and invigorated with the amazing energy of the class and the instructor.

Over the past three weeks, I have taken numerous classes at Yoga Collective with all different kinds of instructors and techniques. Yoga Collective offers classes everyday of the week, all throughout the day, so there really is no problem in finding a class that suits you and your schedule. All of the instructors are very well trained and incredibly helpful. Furthermore, they each bring a personal touch of spirituality and mindfulness to each class, which makes the experience meaningful and fun. For example, in one class I took at Yoga Collective, the instructor played fun Top 40 hits and even encouraged a dance party in the middle of the lesson! In another class we practiced “contact yoga,” where we introduced ourselves to our neighbors and proceeded to hold crazy yoga positions with them, sweaty and all! And in other yoga classes there have been live bands playing throughout!

Yoga Collective emphasizes the importance of community, sharing, and collective energy. Not only do they offer an amazing workout, their classes are fun and they also encourage a deep spiritual awakening. Please check out their website for the schedule, instructors, and events. Also, they are running a summer special for $49/month of unlimited yoga until September 15^th.

Guest Blogger: Dez Arcieri

Pura Vida!

Alica Ryan

Day 142- Best Sushi in Huntington Beach

Looking for a delicious place for sushi? Visit mama and gang at Sushi on Fire on Huntington Beach's Main Street.

My favorite roll?

The Yuttsu:

Tuna, Salmon, Yellow Tail, Albacore, and Avocado wrapped in Cucumber

We also tried one of my new favorites tonight called Ken's Special:

Spicy Lobster, topped with Avocado, crab, and eel sauce.

On top of the amazingly delicious and fresh sushi; Sushi on Fire offers the best service, and of course the irreplaceable, Mama!

Pura Vida!

Alica Ryan, NTP

Day 141- And We Wonder Why Americans Are Overweight

The Center for Science in the Public Interest (CSPI) today announced its winners for their Fourth annual "Xtreme Eating Awards" at the National Press Club in Washington. But these aren't the awards restaurants want — they're offered for dishes with the highest calories, fat and sodium. - NPR

Take a look at a few of the top dishes that received the "Xtreme Eating Award," and we wonder why so many of us are overweight.

• Denny’s Fried Cheese Melt: In the chain’s own words, it is “four fried mozzarella sticks and melted American cheese grilled between two slices of sourdough bread.” And in the chain’s own numbers, this cheesy collision, with its side of French fries and marinara sauce, has 1,260 calories and 21 grams of saturated fat (a full day’s worth), and 3,010 mg of sodium (two days’ worth). “The possibilities are wide open,” says Denny’s. “They’re wide, all right,” says Nutrition Action. Eating this meal is like eating two Pizza Hut Personal Pan Pepperoni Pizzas.
• The Cheesecake Factory Farmhouse Cheeseburger: This burger is “topped with grilled smoked pork belly cheddar cheese, onions, lettuce, tomato, mayo and a fried egg.” Red Robin, Denny’s and IHOP have similarly embraced the idea of topping burgers with eggs. But to take the spotlight, this Factory-farmed burger boasts 1,530 calories and 36 grams of saturated fat topped with 3,210 milligrams of sodium. That’s assuming you just eat the burger: French fries bring an additional 460 calories and 1,460 mg of sodium. Eating this would be the equivalent of eating three McDonald’s Quarter Pounders with cheese. Add another Quarter Pounder with cheese if you eat the side order of fries.
• Cold Stone Creamery PB&C Shake: Even people accustomed to 1,500-calorie burgers wouldn’t expect 2,000-calorie shakes. A 24-oz. “Gotta Have It” size shake of peanut butter, chocolate ice cream, and milk has a day’s calories (2,010) and three and a half days’ worth of saturated fat (68 grams). Cold Stone’s Web site says, without a whiff of irony, “Your Health – Just as Important as Taste.” One large Cold Stone Creamery PB&C Shake is like drinking two 16-oz. T-bone steaks plus a buttered baked potato.
• Applebee’s Provolone-Stuffed Meatballs With Fettuccine: Spaghetti with meatballs was never diet food. But Applebee’s stuffs provolone cheese into these meatballs and simultaneously tops the underlying fettuccine with a marinara sauce and a Parmesan cream sauce. With a piece of garlic bread, the four cups of pasta, two sauces, and cheese-injected meatballs deliver 1,520 calories, 43 grams of saturated fat (two days’ worth), and 3,700 mg of sodium (more than two days’ worth). It’s like eating two of Applebee’s 12-oz. Ribeye Steaks plus a side of Garlic Mashed Potatoes.
• The Cheesecake Factory Ultimate Red Velvet Cake Cheesecake: Why stop at a slice of red velvet cake when you can top it with a layer of cheesecake, top that with another layer of red velvet cake, and top that with another layer of cheesecake? And then top that with cream cheese frosting, chocolate shavings, and a small silo of whipped cream? Weighing in at three-quarters of a pound, this dessert packs 1,540 calories and 59 grams of saturated fat (three days’ worth). Eating one slice of the Ultimate Red Velvet Cake Cheesecake is like eating one Pizza Hut Personal Pan Pepperoni Pizza plus two Quarter Pounders with cheese except the cake has an additional days’ worth of saturated fat.

Luckily, by next year all menus should be forced to include a calorie count for every menu item, which may not solve the obesity epidemic, but may help to persuade people to make healthier choices when eating out.

Pura Vida!

Alica Ryan, NTP