Day 214- Center Yoga Studio

I just finished another Groupon for a month of unlimited yoga classes. This deal was at the Center Yoga Studio in Tustin. The studio was right down the street from my work, so several co-workers registered for this deal as well.

I think that there was a consensus about our feelings regarding this yoga studio. Basically...it was alright.

This has been my first experience with a yoga class that I just didn't care much for. The classes were not structured, leaving gaps in the flow from pose to pose. The final resting pose in each class, savasana, was way to long, and the class setting didn't allow for a sneaky getaway. I think there were a couple of times when I found myself asleep during this time, making for a slightly drowsy drive home.

To their defense, the studio seemed to be fairly new, as did the instructors, so there may be some time for some improvements as the studio becomes more settled. The classes were very empty, which in a way was beneficial for someone like me, in that I received more focused attention and more fine-tuning on my poses.

Overall, for what I paid for with the Groupon, I got. I'm glad I had a chance to experience Yoga Center, as I did learn how to properly do a hurdler pose, but as for further classes, I think I will keep looking for my ideal yoga studio.

Pura Vida!

Alica Ryan, NTP

Day 213- A Brief Lecture on Lectins

As a society we consume a large amount of grain products. Current dietary guidelines suggest eating at least 3-5 servings a day of grains for anyone over the age of nine, with at least half of those servings being whole grain. Approximately 17 plant species provide 90% of the world's food supply. The top 10 are: wheat, maize, rice, barley, soybean, cane sugar, sorghum, potato, oats, and cassava.

Beyond just grains, we also consume a great amount of legumes (especially soy), nuts, dairy, and nightshades. But what do all these foods have in common? They all contain a high quantity of the carb-binding proteins called, lectins. Truth-be-told all plant and animal products have lectins in them, but the foods listed above contain a more concentrated amount.

What are lectins?

Lectins are a sticky protein molecules that are hard for our bodies to digest. Thus they are essentially protective devices in plants to help protect themselves against insects, animals and humans. Lectins also assist in animals, helping with protein synthesis and protein delivery. The stickiness of the molecule helps it to bind to the sugars that it is after, but this stickiness also causes these molecules to attach to our intestinal lining wreaking all kinds of havoc.

Bottom line lectins are bad news. On top of binding to our intestinal linings, they can bind to insulin receptors, as well as cause leptin resistance, which can worsen the effects of metabolic syndrome.

"Lectins are heat-stable and resistant to breakdown in the gastrointestinal tract, they bind to the surface epithelium of the digestive tract and they can lead to anti-nutritional, mild allergic or other subclinical effects in humans and animals. Lectins can also be transported through the gut wall into the blood circulation, where they directly influence peripheral tissues and body metabolism through the binding to glycosylated structures, such as the insulin receptor, the epidermal growth factor receptor and the interleukin 2 receptor." - BioMed Central

So what happens when you consume lectins?

As I already mentioned lectins, due to their sticky nature, bind to the digestive lining, usually to the villi of the small intestines. Once bound to the villi they can start to cause intestinal damage, reducing the absorption of other nutrients such as minerals and proteins. One of the greatest damages lectins can cause to the body is causing leaky gut. Lectins compromise the intestinal lining, causing large particles and other undesirable items such as partially digested foods and toxins to "leak" into the bloodstream. Now that unwanted particles have entered the blood stream, the body must launch an attack against these foreign invaders and the tissues that they have attached to. This attack can trigger all sorts of health issues; most commonly being autoimmune disorders like IBS, arthritis, fibromyalgia, etc.

Many grains not only contain lectins, but gluten and phytates as well, and if they don't contain gluten, they may have cross-reactive symptoms.

What can you do to change your diet?

First of all eliminate gluten containing foods from your diet. You will find gluten in wheat, barley, rye, spelt, couscous, oats, dressings, sauces, etc. (for a complete list of gluten containing foods, click here). I would also suggest removing or limiting the amount of lectin containing foods that you ingest. If you can't remove these foods from your diet, I suggest taking up the tradition of soaking and fermenting your grains, nuts and legumes. Visit the Nourished Kitchen to read more about how to soak your grains. You can also take a step to remove the highest lectin offenders such as grains, soy and legumes from your diet. Whereas nightshades and some dairy may be easier for your body to handle. Find out what works for your body; taking the time to find out how your body reacts to certain foods. You may also want to add probiotics and digestive enzymes to your diet to help your body handle these foods.

Pura Vida!

Alica Ryan, NTP

Day 212- Mau lo'a...Happy 1 Year Anniversary to My Husband!!

Today is my one year anniversary; man how time flies! A year ago today, I was saying, "I do" to the love of my life, celebrating with the people that mean the most in my life, and taking the first step in my "forever" with Devin Keoni Ryan.

I have always been the girl that claimed that marriage doesn't change anything. After being in a relationship with Devin over the last eight years, I couldn't figure out what being married could actually make different. Sure, we would have to file taxes differently, I wouldn't be able to participate in the bouquet toss at weddings anymore (which is probably a good thing, cause I always was the one to catch it), I would have to go through the lovely process of changing my name on EVERYTHING, and without fail the "so when are you going to have children" questions would begin. Besides all that, everything else I imagined would stay the same.

Once we became married, to my surprise something did change. I can't completely pinpoint exactly what that change was, but it was there. It's been awhile now since I thought about this feeling (about a year to be exact), but I remember the sense of peace that I felt. I have never been a jealous or controlling person, so I don't think that this peace was because Devin was officially all mine.

I think that this peace had to do with how completely right we were for each other, and how ultimately happy I am when I am with him. It was a reinforcement that what we just did, the promises that we made to each other, were what was suppose to happen. Devin is my forever, and that became more clear than ever to me. My peace, my happiness, and my love for Devin grew more than I knew possible. Marriage created a bond that I could actually feel and appreciate. Marriage created change that I had argued was not possible.

Devin, thank you for an amazing first year of marriage. You have made me incredibly happy, and I cherish every day with you. I can't wait to spend my forever with you!

Mau lo'a,

Pura Vida!

Alica Ryan, NTP

Day 211- Gout- Reduce your Inflammation Naturally

What is gout?

According to PubMed:

"Gout is a kind of arthritis that occurs when uric acid builds up in blood and cause joint inflammation. If too much uric acid builds up in the fluid around the joints (synovial fluid), uric acid crystals form. These crystals cause the joint to swell up and become inflamed."

What is Uric Acid?

According to Wikipedia:

"Uric acid is a heterocyclic compound of carbon, nitrogen, oxygen, and hydrogen with the formula C5H4N4O3. It forms ions and salts known as urates and acid urates such as ammonium acid urate. Uric acid is created when the body breaks down purine nucleotides."

Gout can be acute in which it typically affects one joint or it can be chronic, which can be seen as repeated episodes of pain and inflammation, and which may involve more than one joint. In a majority of cases the pain associated with gout will be focused on the big toe.

Besides gout, high uric acid can be associated with other conditions.

• Diabetes
• Kidney disease
• Obesity
• High cholesterol
• High blood pressure purine
• Heart disease

Gout has been associated with diets high in purine. High purine foods include meats, bread, yeast, alcohol, beer, legumes, etc. Research recently has also shown that gout can be associated with diets high in high fructose corn syrup (HFCS).

So how can we eliminate or prevent gout?

Research has show that consuming two servings a day of a sugar sweetened soft drink increased the risk of developing gout by 85%. This means that skipping the daily sugary soft drink or fruit juice could make a big difference when it comes to addressing gout. A study from the University of British Columbia states:

"A surge in the painful joint condition called gout among American men is linked to a rise in drinking sodas and other sugary soft drinks. The risk of the disease increased in line with the intake of sugar-sweetened soft drinks. Those least likely to develop gout were men who drank less than one serving per month. Compared with that group, men who drank five to six servings a week were 29 percent likelier to develop gout. This probability rose to 45 percent among those who had one serving per day, and to 85 percent among those who drank two servings or more. The risk was proportionately higher among drinks containing fructose as a sweetener rather than sugar."

You also want to reduce inflammation in the body, since this is the number one priority. To reduce inflammation, you need to remove foods that you are allergic or sensitive to. If you aren't sure what foods you are sensitive to, try a food elimination diet. Alcohol should be avoided or highly restricted, as are excessive amounts of meats and carbohydrates. Stick with foods that contain omega-3 fatty acids, like salmon and foods like cherries that reduce inflammation. I would suggest eating gluten and grain free as well. Most importantly remove excess sugar from your diet and drink plenty of water to help flush out uric acid from the body.

A healthy range for uric acid for women should be around 3.2-5.5 mg/dL and for men 3.7-6.0 mg/dL.

Pura Vida!

Alica Ryan

Day 210- Feed Your Brain

"Everything you have ever experienced, felt, or conducted in life is due to brain function. The ability to enjoy, perceive, sense, and experience life is dictated by the firing rate and health of your brain. It is impossible for a person to become healthy mentally or physiologically without a healthy brain." - Datis Kharrazian, D.H.Sc., D.C., M.S

How can we make sure that we are providing our brain with the right nutrients to help support proper brain function? Sure you can read, study, engage in brain stimulating activities, but how about literally feeding your brain? Below I have provided foods that will feed and promote healthy functioning of your brain.

1. Omega-3 fatty acids- the brain is made up of about 60% of fat, mostly in the form of DHA. DHA is an omega-3 fatty acid found in fish oils, especially cod liver and krill. DHA is one of the major building blocks in the brain and is a essential nutrient for brain health and neuronal function.
2. Eggs- provide the best food source of choline. Choline is a neurotransmitter that has been shown to support general brain function, increase memory, and thinking.
3. Antioxidants- foods like blueberries, pomegranate, acai, sesamin found in sesame seed oil are good sources of antioxidants which help to damped the effects of free-radical activity on the brain. Helping to reduce aging and age-related diseases.
4. Coconut oil- medium chain fatty acids, which get converted into ketones and help to fuel the brain. Has also been shown to help the brain recover after loss of oxygen.
5. Tryptophan- for issues related to low serotonin, it is suggested to increase consumption of tryptophan containing foods such as, chicken breast, shrimp, mushrooms, halibut, salmon, turkey, scallops, etc.
6. Phenylalanine and Tyrosine- for issues related to low dopamine, it is suggested to increase consumption of foods such as, wild game meat, beef, turkey, eggs, chocolate, etc.
7. Glutamic acid and Glutamate- for issues related to low gaba production, it is suggested to increase consumption of foods such as, cheese, walnuts, hazelnuts, almonds, liver, halibut, spinach, beans, etc.
8. Vitamin B-12- many well documented cases of brain-abnormalities have been shown in strict vegetarians due to B-12 deficiencies. Good sources of Vitamin B-12 include organic grass-fed beef, wild salmon, organic calf liver, eggs, etc.
9. Cherries- are a natural anti-inflammatory, which may help to dampen inflammation in the brain.
10. Curry- yellow curry contains a spice called turmeric, which has a anti-inflammatory and antioxidant effect on the brain. In a study, elderly people who ate curry often or very often did better n tests of mental performance than those who never or rarely ate curry.

On top of foods to feed your brain, I also encourage stabilizing your blood sugar, reducing inflammation all together, removing foods that you are allergic or sensitive to, and getting frequent exercise.

Pura Vida!

Alica Ryam, NTP

Picture website

Day 209- Workout of the Week

• Skaters (Video) 20x each side
• Single leg squats 15x on each side
• Single arm rows (Video) use desired weight or band. For added difficulty lift opposite leg to engage core. 15x on each side
• Bench jumps (Video) 20x
• Decline push-ups 15x
• Bicycle crunches 20x each side

Repeat each exercise 3 times through

Pura Vida!

Alica Ryan, NTP

Day 208- Getting Bribed by the Grocery Store to Get a Flu Shot?

Statement made on Von's website:

"Did you know that Vons pharmacists are immunization specialists that have administered more than 5 million doses of the flu vaccine over the past decade? And, if you get your flu shot at Vons, you’ll get an award for 10% off your next grocery purchase! Since you’re already there picking up groceries, why not save yourself a trip and get yourself a professionally-administered flu shot, in a hygienic and friendly environment? Take care of yourself AND save money on groceries too!"

If this doesn't seem like a bribe, what does? And you know people are going to take advantage of this offer; why not get a flu shot? I need to save some extra money.

According to Dr. David Miller:

"The CDC's 15-member Advisory Committee on Immunization Practices (ACIP) makes recommendations each year on who should be vaccinated. Ten years ago, for the 1999—2000 season, the committee recommended that people over age 65 and children with medical conditions have a flu shot. Seventy-four million people were vaccinated. Next season (2000—01) the committee lowered the age for universal vaccination from 65 to 50 years old, adding 41 million people to the list. For the 2002—03 season, the ACIP added healthy children 6 months to 23 months old, and for 2004—05, children up to 5 years old. For the 2008—09 season the committee has advised that healthy children 6 months to 18 years old have a flu shot each year. Its recommendations for influenza vaccination now covers 256 million Americans — 84 percent of the U.S. population. Only healthy people ages 19—49 not involved in some aspect of health care remain exempt. Pharmaceutical companies have made 146 million influenza vaccines for the U.S. market this flu season."

Flu shots are a big money-making business and usually the people recommending these shots have some kind of financial tie. Therefore the fact that there are various highly reputable publications that document that flu shots are ineffective in all age groups doesn't seem to make a difference.

In the book, "Saying No to Vaccines," Dr. Sherri Tenpenny writes,

"In a review of 51 studies including 17 papers translated from Russian involving more than 260,000 children, researchers concluded that there was "no evidence that injecting children 6 to 23 months of age with flu vaccines is any more effective than placebo." Furthermore, the reviewers found no evidence to back claims that vaccines prevent deaths from influenza or other serious complications in this age group. As for "safety studies," there aren't any.

In healthy adults results were similar. A total of 25 studies were reviewed that included more than 60,000 study participants. Finding that vaccination reduced the risk of influenza by a meager 6 percent and reduced the number of days missed from work by less than one (0.16) day."

In the elderly population, which is the prime target group for the flu vaccine, the effectiveness is overstated. Dr. Jefferson, the lead researcher, went on to say, "Vaccines may have a role, but they appear to have a modest effect. The best strategy to prevent the illness is to wash your hands."

Here is a video from the Thinktwice Global Vaccine Institute:

So what is in the flu vaccine?

According to an article written by Dr. Mercola:

"The flu strains selected are cultivated in chick embryos for several weeks before being inactivated with formaldehyde, which is a known cancer-causing agent. Then they're preserved with thimerosal, which is 49% mercury by weight.

According to the CDC, the majority of flu vaccines contain thimerosal. Some contain as much as 25 mcg of mercury per dose. This means that it may contain more than 250 times the Environmental Protection Agency's safety limit for mercury. By now, most people are well aware that children and fetuses are most at risk of damage from this neurotoxin, as their brains are still developing. Yet the CDC still recommends that children over 6 months, and pregnant women, receive the flu vaccine each year."

How do they determine what strains of the flu will be active during flu season?

Dr. Mercola writes:

"In January or February of each year, health authorities travel to Asia to determine which strains of the flu are currently active. Based on their findings in Asia, they assume that the same strains of viruses will spread to the U.S. by fall. At this point, U.S. vaccine manufacturers start making that season's flu vaccine, which will contain the strains found in Asia. However, if the viral strains circulating in the U.S. that season are not identical to those in Asia, the vaccine you receive is a complete dud."

Yet, even if they find the strains of the virus to be different, vaccines are still given out, although there may be absolutely no benefit.

I am not a doctor, nor do I claim to be, but I personally have never gotten a flu shot, nor do I ever plan to. I use my sick days for fun, although I get the occasional sore throat and sniffles, the symptoms never stick around for long. So although saving 10% off my groceries has a nice ring to it, instead I make sure that I get plenty of Vitamin D, eat a healthy diet, limit my sugar intake, get frequent exercise, wash my hands, get enough sleep, and take immune-boosting supplements.

Pura Vida!

Alica Ryan, NTP

Cartoon

Day 207- Make Your Own Sunscreen

I know that today is the first day of Fall, and with that time to begin the season of scarves, hot apple cider, UGGs, and all that comes with a chillier season. Today's blog features a video on how to make your own sunscreen from home, without the toxins, and chemicals that you get when you buy the majority of sunscreens at the store. So even though the temperature is dropping, that doesn't mean you can forget about protecting your skin from the harsh UV rays.

If you didn't have a chance to read my blog on the dangers of sunscreen, you can check it out here.

This video is from Bliss Tree's video of the day.

Pura Vida!

Alica Ryan, NTP

Day 206- Class Action Lawsuit Against Kashi for False Advertising

I found an article regarding a class action lawsuit against Kashi for false advertising. Kashi claims that their products are all natural, but according to the lawsuit:

"unnaturally processed and synthetic ingredients constitute the primary ingredients in these fraudulently-labeled 'all-natural' foods."

"Some of these "shocking" ingredients include synthetic substances listed as prescription drugs, irradiated substances, pesticides that are a by-product of uranium mining, and federally declared hazardous substances, the class action lawsuit states. Kashi also adds several ingredients that the FDA has declined to declare as a "safe" food additive, and several highly processed exitotoxins to its products that are hidden sources of MSG." -Sarah Pierce

Here is the remaining article from the Top Class Action website:

Are Kashi's "All Natural" products really all they're cracked up to be? Not according to a federal class action lawsuit, which claims Kashi Co. and Kellogg Company mislabeled their products as free of artificial ingredients, even though they knew that some of their GoLean and TLC products are "composed almost entirely of synthetic and unnaturally processed ingredients." Some of these synthetic ingredients are even listed by the FDA as prescription drugs and federally declared hazardous substances, the Kashi class action lawsuit alleges.

Kellogg has already settled at least two false advertising class action lawsuits concerning the nutritional claims of its Rice Krispies Cereal and its Frosted Mini Wheats.

According to the Kashi class action lawsuit, "Defendants inserted a spectacular array of unnaturally processed and synthetic ingredients to its so-called 'all-natural' products. For example, Kashi's so-called 'All Natural' GoLean Shakes are composed almost entirely of synthetic and unnaturally processed ingredients."

In fact, the Kashi class action continues, in many of Kashi's products, "unnaturally processed and synthetic ingredients constitute the primary ingredients in these fraudulently-labeled 'all-natural' foods."

Some of these "shocking" ingredients include synthetic substances listed as prescription drugs, irradiated substances, pesticides that are a by-product of uranium mining, and federally declared hazardous substances, the class action lawsuit states. Kashi also adds several ingredients that the FDA has declined to declare as a "safe" food additive, and several highly processed exitotoxins to its products that are hidden sources of MSG.

The Kashi class action lawsuit is brought on behalf of a proposed class of all U.S. consumers who purchased falsely labeled Kashi products in the U.S. It is seeking restitution and restoration of any money Class Members paid for these products, damages and penalties for Class Members, and other relief.

To read a copy of the lawsuit, click here.

Pura Vida!

Alica Ryan, NTP

Day 205- Recipe: Vegetable Lasagna by David Montijo

I came home today to a delicious smelling dinner prepared by my roommate Dave, and since this never happens I feel like the need to write a blog in his honor. As a bachelor, meals for him usually consist of going out to eat, but Dave is turning over a new leaf and becoming somewhat domesticated. So here is his yummy vegetarian lasagna.

Ingredients:

• 1 1/2 pounds Ricotta cheese
• 1 cup Mozzarella cheese
• 5 ounces Parmesan cheese
• 1 pound Lasagna noodles
• 4 cups Fresh Spinach, sliced
• 1/2 cup Parsley
• 30 ounces Tomato Vodka Sauce
• 1 Eggplant, sliced
• 2 Zucchinis cut into bite size pieces
• 1 egg
• Sea salt and Pepper to taste
• 1 teaspoon Olive oil
• Italian Seasoning

Directions:

1. Drizzle olive oil on eggplant and place on grill until tender
2. Sprinkle seasoning on zucchini and place on grill until tender
3. Boil noodles according to directions on box
4. Mix all the cheeses with the egg, parsley, salt and pepper
5. Layer the bottom of baking dish with noodles
6. Top with sauce and cheese mixture
7. Add a layer of spinach
8. Place another layer of noodles over sauce, cheese and spinach mixture
9. Repeat adding another layer of sauce, cheese, and spinach
10. Add cut eggplant and zucchini
11. Top with with last layer of noodles, sauce and cheese

Pura Vida!

Alica Ryan, NTP

Day 204- Preparation for Fall Detox

Here are some simple steps that you can begin now in order to prepare your body for a fall detox.

• Hydrate- detoxing can eliminate plenty of toxins, so make sure that you drink extra amounts of water so that you can help to flush out toxins.
• Diet- begin now to eliminate certain foods from your diet so that when the actual detox begins it won't be such a shock to your body. Reduce or remove foods such as gluten, sugar, trans fats and processed foods. Begin to stock up on plenty of organic vegetables, fruits, and lean meats. Prepare your kitchen to help you make healthier choices and removing possible temptations when on the detox.
• Coffee- if you are a coffee drinker, begin to ween yourself off of coffee. This will help to reduce withdrawal symptoms when removing caffeine during the detox. To help with this transition, opt for switching out coffee for tea, and then eventually to decaffeinated herbal teas.
• Detox Tools- look into tools to help you during the detox process. Some options are dry-skin brushing, Epsom salt baths, contrast showers, and massage.
• Do not binge before a detox- many people start a detox with a few days of bingeing with everything that they will be missing when on the detox. Skip this so that you are not creating more work for the body during the detox. Just because you fill up your body with food this week, doesn't mean that you will still be full next week.

Stay tuned for the Pura Vida Nutrition fall detox coming next week.

Pura Vida!

Alica Ryan, NTP

Day 203- Ragnar- Napa is finished, Back to work

"We Don't Run For Fun" right before the start of the race in front of Alcatraz

Our second Ragnar Relay race has come to an end. For this Ragnar we ran from the south side of the Golden Gate bridge up north to Calistoga. For 186.4 miles we always had one member from our team of 12 running. Our team was made up of five that were experiencing Ragnar for their first time, and the rest of us who had all run the southern California Ragnar previously this year.

Since I planned the race this year I had the honor of running the longest legs; which ended up being a total of around 21 miles. The other legs weren't very far behind me, with a couple of our team members running the longest distances that they have ever accomplished.

Ragnar is an amazing experience. You push yourself harder than you knew you could, you attempt to get a few hours of sleep, usually without much luck, but you do it as a team; gaining friends and memories that make the whole experience worthwhile and make you want to start planning your next Ragnar.

Thank you team, "We Don't Run For Fun," for making this weekend such an unforgettable experience.

Pura Vida!

Alica Ryan, NTP

Day 202- Workout of the Week

• 200 meter Sprints 2x
• Jump Squats 15x
• 200 meter Side Shuffle 2x
• Jumps, arms held out straight, jump to touch knees to hands 15x
• 200 meter Karaoke 2x
• Lateral Jumps (Video) 15x each side

Go through the entire workout at least 3 times

Pura Vida!
Alica Ryan, NTP

Day 201- Recipe: Big Sur Bars by Sofia Victoria

These bars were incredible on our race! Not only delicious and healthy, but energizing as well. Thank you Sophia for taking the time to make these for our team.

Ingredients:

• 3/4 cup Shredded Unsweetened Coconut
• 1 cup Chopped Pecans
• 1 cup Chopped Almonds
• 1 cup Gluten-free Oats
• 1 cup Brown Rice Puffs
• 2 tablespoons Ground Coffee
• 1 teaspoon Vanilla
• 1 cup Brown Rice Syrup
• 1/4 cup Raw Cane Sugar
• 1 tablespoon coconut oil

Directions:

1. Line baking pan (9x9) with coconut oil
2. Toast coconut, pecans, almonds on baking pan until golden brown
3. Mix the oats and brown rice puffs in with the roasted coconut, pecans, and almonds
4. Heat the brown rice syrup, vanilla, sugar, and coffee for 4 minutes in a saucepan
5. Pour heated mixture on top of oat mix
6. Put in baking ban, compressing mixture together
7. Let cool overnight and then slice and enjoy!

Pura Vida!

Alica Ryan, NTP

Day 200- High Fructose Corn Syrup is Not the Same as Sugar. Now Let's See What the Court Has to Say About This

We probably have all seen the annoying commercials where a concerned parent questions whether or not their child should be consuming high fructose corn syrup. Only to be convinced by a "educated" friend that high fructose corn syrup (HFCS) is the same as sugar. The commercial aims to remove the stigma on HFCS, claiming that the body can't tell the difference and that "sugar is sugar."

A group of sugar farmers and refiners filed a lawsuit against the commercial for its false advertisement. The corn industry is in the process of trying to dismiss the lawsuit, but a statement was brought to attention that could prove the lawsuit legit. In a 1997 case related to the export of HFCS to Mexico the corn industry stated:

"Like the horse and the automobile, sugar and HFCS are two different products in terms of their physical and functional characteristics, as well as in the production process, distribution and commercial application." -ABC News

The corn industry claims the commercials are based on freedom of speech, since in the commercial it is a father and daughter having a conversation. It is still under debate whether or not the case will be dismissed.

In the meantime, whether HFCS or sugar, they both can have detrimental effects on the body. I personally would suggest staying away completely from HFCS, not only have studies shown it's relationship with obesity, but most corn is GMO. Sugar should be reduced in the diet as well, with only occasional intake of natural sugars such as stevia.

Pura Vida!

Alica Ryan, NTP

Day 199- Interested in Seeing What's In Season in Your Area?

A friend shared a great link with me today; an interactive map that lets you select a month and a state to see what foods are in season in that area.
To view the Seasonal Ingredient map, visit Epicurious.com

Wait it gets better! Once you have selected the month and the state the map will give you a list of foods that are in season. Each food item let's you click on it to see suggested recipes that you can create with the selected food. It will also give you cooking advice for the food, a buying guide, and just general information about it as well.

What a great resource! Thanks, Epicurious.

Pura Vida!
Alica Ryan, NTP

198- Recipe: Simple Sauteed Kale

This is what I had for breakfast this morning, needless to say I need to go grocery shopping. To my surprise I actually really enjoyed this dish, especially since I have been on a kale kick lately. This recipe is super easy and can be ready to eat within minutes.

Simple Sauteed Kale:

Ingredients:

• 4 cups of fresh kale
• 2 tablespoons of olive oil
• 1/4 cup sun dried tomatoes
• 1/2 lemon
• sea salt and fresh ground pepper to taste

Directions:

1. Add olive oil and kale to a pan, saute on low heat until kale is slightly wilted
2. Squeeze half the lemon over kale
3. Sprinkle with salt and pepper
4. Remove from heat and serve with sun dried tomatoes mixed in

For 10 more recipes involving kale, visit the meatless monday blog on Bliss Tree.

Pura Vida!

Alica Ryan, NTP

Day 197- Setting Goals for Fall

Summer is wrapping up and fall is making a presence. I have to commend the people that participated in the drop it like it's hot weight loss/motivation program. I've heard from several that they have seen changes in their bodies that they have been working towards for awhile. It's amazing how changing your diet, eating to keep your blood sugar stabilized and your body energized, and giving yourself that little extra push can give you the results that you are looking for. It's proof that exercise and diet alone is only part of the picture. In order to reach the maximum results we have to find the balance in both to achieve our goals of health.

Unless we are planning a tropical vacation, most of us are getting ready to put our swimsuits away. But this should not be a reason for us to stop working towards our picture of health. It's time to break the vicious cycle of letting our goals slide during the chilly months; letting ourselves gorge on holiday foods, staying inside and becoming couch potatoes is not alright. Then before we know it we are once again setting our New Year's resolutions. And then when those get pushed aside and swim suit season returns we dedicate ourselves to the treadmill to work off all that we didn't the previous months.

Instead why don't we continue to work towards making ourselves better 365 days a year. I understand that we all need breaks from a perfect diet and rest from exercise. I'm not saying that you have to be perfect everyday, but why not make conscious decisions about our health everyday, whether or not we decide to follow them on that particular day, is a different matter, but at least we know the choice that we are making.

Don't let the change of seasons cause you forget what you have learned about your body and the goals that you have set for yourself. If you were part of the Drop it like it's hot program or any other program and have reached your goals already, it is time to set new goals. This isn't necessarily about weight loss, it can be about anything that betters your health; getting ride of soda, working out an extra day a week, running a marathon, eliminating gluten, eliminating processed foods, etc.

Take the time to think about yourself for a change, and set a goal for this fall. Stay tuned for my blog next Monday were I will walk you through how to kick off the season with a 30 day detox.

Pura Vida!

Alica Ryan, NTP

Day 196- Napa Ragnar Week is Here!!!

I can't believe that another Ragnar relay is upon us! This time around we start in San Francisco and run to Calistoga; 186.4 miles of non-stop running. We have a team of 12 runners, with each runner running three legs each.

Now we are busy preparing for the exciting weekend that lies ahead. One last long run to prepare for the race, making sure that our vans our stocked with reflective vests, headlamps, electrolyte replacements, and fuel for our races. And most importantly preparing our playlists that will help to keep us motivated during the logged miles.

To read more about our last Ragnar run, check out my previous blogs:

• Napa Ragnar Here We Come
• Ragnar Relay
• Leave Me Alone I'm Running
• 12 People, 200 Miles, 2 Hours of Sleep

Pura Vida!

Alica Ryan, NTP

Day 195- Article in NPR Shots: How to Find out if your doctor and drugmakers are in a relationship

I found a great article today in NPR health blog, shots showing a website that allows you to look up how much money your doctor receives from pharmaceutical companies. Read the article below written by Scott Hensley called, "How to find out if your doctor and drugmakers are in a relationship."

"The nonprofit investigative journalism outfit ProPublica has a tool you can use to see how much money your doctor has received from drug companies. ProPublica is kind enough to share it for all to use, so I've embedded it in this post. Have at it.

ProPublica has just poured fresh figures into its Dollars for Docs database behind the tool, so you can get a better snapshot than ever before of how much money your doctor has taken drugmakers that publicly disclose the payments. A dozen companies do that now.

Starting next year, every company will have to keep track of payments and gifts to doctors worth more than $10 and report them to the federal government, thanks to a provision in the sweeping health overhaul law enacted last year. In early 2013, the information will be made publicly available on the Web.

In the meantime, ProPublica reports that eight drugmakers paid doctors more than $220 million to give promotional talks about various medicines last year. All told, a dozen companies have paid more than $760 million to doctors and other health professionals for speaking, consulting and other services between 2009 and the second quarter of 2011, according to ProPublica's analysis.

In an editorial, ProPublica reporters Tracy Weber and Charles Ornstein write:

As it stands, doctors don't have to tell you if they're working with the makers of the products they're prescribing you. They don't have to tell you whether they own stock in those companies or do research on their behalf.

Financial interests have the potential to influence what your doctor decides to do or prescribe for you. While the database ProPublica put together won't answer every question you might have, it's a fine place to start."

This sounds like a great idea to me! I think that this will shock and disgust people to see how much doctors are receiving to prescribe drugs from pharmaceutical companies. I can't wait until 2013 when this will all be mandatory public knowledge.

Pura Vida!

Alica Ryan, NTP

Day 194- Workout of the Week

• Single leg squats- 15x each leg
• Staggered push-ups (one hand higher than the other, Video) 15x each side
• Side plank holds, hold each side for 45 sec then switch
• Skiers (I couldn't find a video for this exercise, but get in the same position as you would mountain climbers. Bring knees close to chest and then shoot then out straight diagonally to the left, repeat by bringing knees back to chest and shooting legs out to the right) 20x each side
• Plank to push-ups (Video) 20x each
• Crunches- 50x

Repeat 3 times

Pura Vida!

Alica Ryan, NTP

Day 193- Skinny Girl Cocktails Give You Cancer?

Whole Foods recently took Skinnygirl Margaritas off their shelves after finding that the cocktail contained sodium, benzoate. Whole Foods claims that they were unaware that it contained this ingredient before and that it did not meet their "quality standards."

Skinnygirl cocktails does not list their ingredients on the bottle, but does label it as containing only "natural ingredients." Sodium benzoate (E211) is a common preservative used in items such as soft drinks, juice, salad dressings, etc. Although sodium benzoate has not been shown to be a carcinogenic on its own, when combined with vitamin C (ascorbic acid) the combination creates a chemical called benzene which has been been shown to be carcinogenic and has been linked to ADHD and DNA damage. The dangers with including sodium benzoate in Skinnygirl margaritas is that another ingredient in the cocktail is lime juice.

You can argue that the amount of benzene in the Skinnygirl cocktails is not enough to do any damage unless you decided to drink a few gallons. But benzene isn't only found in food and beverages, it is also in tobacco smoke, car exhaust, glues, paints, and many more items. So the question is, if we have the chance to avoid further exposure to this chemical, isn't it worth it?

Skinnygirl cocktails have gained fame for being a low-calorie option for yummy margaritas and sangrias. But you can also make your own low-calorie cocktails on your own, and save yourself from extra chemical exposure. Here is a low-calorie cocktail recipe that you can create on your own.

• Choice of tequila
• Limes
• Cointreau
• Ice

I don't have the exact measurements, since I'm always just eying it when I make them. But squeeze the limes into a glass with tequila, then top with a splash of cointreau, and enjoy.

Pura Vida!

Alica Ryan, NTP

Day 192- Men Go Through Menopause Too!

MANopause?

We are all too familiar with the age around when women start to complain of hot flashes, night sweats, mood swings, loss of libido and all of the other symptoms that comes along with menopause. But many aren't aware that men can experience similar symptoms as well, but instead of menopause we call this andropause. The term andropause is becoming much more common amongst practitioners, but in many cases the mechanism is misdiagnosed and treatments only have a "honeymoon phase."

According to Wikipedia:

Andropause or male menopause, sometimes colloquially called "man-opause" is a name that has been given to a menopause-like condition in aging men. This relates to the slow but steady reduction of the production of the hormones testosterone and dehydroepiandrosterone in middle-aged men, and the consequences of that reduction, which is associated with a decrease in Leydig cells.

Unlike women, middle-aged men do not experience a complete and permanent physiological shutting down of the reproductive system as a normal event. A steady decline in testosterone levels with age (in both men and women) is well documented.

Unlike "menopause", the word "andropause" is not currently recognized by the World Health Organization and its ICD-10 medical classification. This is likely because "andropause" is a term of convenience describing the stage of life when symptoms of aging appear in men. While the words are sometimes used interchangeably, hypogonadism is a deficiency state in which the hormone testosterone goes below the normal range for even an aging male.

First of all it takes a certain type of male to actually admit to having andropause symptoms. Most likely in order for a man to see a doctor about his "hot flashes" he is being drug into the doctor's office against his will.

Common symptoms of Andropause:

• Low testosterone with high estrogens
• Fatigue
• Hot flashes or "sweating attacks"
• Irritability
• Emotional
• Weight gain, especially in midsection and breast area
• Low libido
• High cholesterol and/or triglycerides
• Sexual dysfunction
• Memory loss
• Can't build and maintain muscle as well as before
• Depressed
• Low passion/drive

What men will usually first notice is loss of stamina and initiative.

So what happens when a male seeks help for any of these symptoms?

In most cases when a male patient complains of any of the above symptoms doctors will test testosterone levels. What tests most often show is that testosterone is low, so the patient is immediately put on testosterone replacement, usually in the form of a cream.

Why does this not work?

First of all, yes the test is correct - testosterone is low, and patients may feel better at first on hormone replacements, but the effects are not lasting. What we need to look at is why? Instead of just giving the body the hormone that is depleted, why aren't we looking a bit further and determining why it is low in the first place. A simple step to answer this question is to run an estrogen panel along with testosterone. In most cases when testosterone is low, estrogens are high.

Why is it common to see estrogens high when testosterone is low?

During andropause men tend to convert testosterone into estrogen in a process called aromatization. Aromatase is an enzyme that is found in body fat. Giving someone a hormone cream will cause the hormones to build up in body fat, and along with other system imbalances can cause aromatization. Hence, the reason why giving a male a testosterone cream, and then testing his testosterone levels you will still see low testosterone! The more testosterone you give someone that is aromatizing the more estrogen levels you will see in the body. Testosterone is not the issue here, it is only a side effect.

So what causes aromatization in the body?

There are several reasons why aromatization can take place leading to andropausal symptoms. The most common reasons are due to blood sugar dysregulation and inflammation. It has been shown that insulin resistance and cytokine surges can up-regulate aromatase; converting testosterone to estrogens.

What if testosterone is normal, but a man still is experiencing andropausal symptoms?

In many cases testosterone may be normal, but the sex hormone-binding globulins in the body are high, thus causing free testosterone to be low. Free testosterone is what attaches to testosterone receptors in the body in order to achieve the desired affect. Ask your doctor to run a panel that includes not only testosterone but free testosterone as well to determine if this is an issue.

Other causes of andropause?

Oxidative stress can cause the leydig cells in the testes to reduce production of testosterone even when LH is elevated.

Andropause can also be due to something like chronic stress. Chronic stress can lead to adrenal hormone imbalances. The gonads are not the only place that testosterone is created; the adrenal hormone, DHEA is also converted into testosterone. As a man ages more and more of testosterone production is dependent upon healthy working adrenals. As long as they are working correctly there will be healthy testosterone production.

Liver detoxification can also be an issue that hormones are out of balance. Every hormone the body makes has to pass through the liver. The liver works to get the hormones to the correct cells and makes sure that any hormone in excess is excreted. If the liver is inhibited from doing it's job this could in turn cause hormone imbalances.

The best way to address andropause in men, is first of all to run a complete hormone panel; a simple testosterone panel is only part of the picture. The next part is diet and exercise of course! Stabilizing blood sugar is vital in rebalancing hormones. I recommend cutting out or reducing majority of carbohydrates from the diet. Focus on eating proteins, essential fatty acids and vegetables with each meal. Eliminate soy and minimize fruit consumption. Stimulators such as coffee and alcohol should be consumed sparing.

It is also important to reduce outside hormone exposure. Purchase antibiotic, hormone free meat; opt of organic grass-fed instead. Soy contains phytoestrogens, which is why I suggest avoiding unfermented soy sources.

Consume foods that support testosterone levels such as foods that contain zinc - oysters, nuts, pumpkin seed, etc. And foods that support prostate health like saw palmetto, stinging nettle, pygeum, etc.

Diets high in fiber are also suggested since the fiber can help bind to excess hormones such as estrogen, and remove it from the body.

Pura Vida!

Alica Ryan, NTP

Picture Website

Day 191- Apartment Gardening

My husband and I talk about having a yard where we can plant our own garden, but for the time being we have to make due with our small apartment balcony. Devin claims to have the green thumb in the relationship, so he has taken over attending to our makeshift garden. I have to admit I am pretty impressed with what he has achieved in such a small space. We have plenty of herbs to season our meals and eventually even avocados that he started from an avocado pit. The inside of the house looks much like our balcony with plenty of plants thriving and taking over the place. Below I have provided some pictures of our balcony garden to show-off what we have done with the space that we have:

Orenago, Chives, and Cilantro are the three newest additions.

Oregano~

Chives~

Cilantro~

Mint~

There use to be three different types of mint mixed in here; chocolate, peppermint, and lemon mint, but I think that the peppermint took over. The only thing left from the chocolate mint is some of the branches.

Avocado Tree~

There is also an aloe plant hiding in the background next to the Jasmine we have growing.

Rosemary, Sage, Thyme~

Chili Peppers~

These we keep inside since they don't do well out in the sun.

We also have basil, but it's at the end of it's life right now so it's didn't look that great in the picture.

Pura Vida!

Alica Ryan, NTP

Day 190- Recipe: Root Vegetable Chips

One of my favorite things to buy from Trader Joe's is their Vegetable Root Chips. It is a mixture of sweet potato, taro, batata, and parsnip. The only problem is, they aren't the healthiest snack I could choose since they have been fried in canola oil. So as a request from a friend I attempted to make my own.

I purchased beets, yams, taro root, and parsnip. Along with a new kitchen gadget, the mandoline so that I would be able to achieve a thinner slice with the vegetables.

Ingredients:

• 4 yams
• 4 taro roots
• 1 parsnip
• 1 large beet
• Olive oil
• Sea salt

Directions:

1. Preheat oven to 350 degrees
2. Peel each vegetable
3. Using a mandoline slice each vegetable into thin slices
4. Lay flat on cooking sheet
5. Drizzle with olive oil and sprinkle with sea salt
6. Place in oven, checking periodically to make sure that vegetables do not burn and to flip them over to the other side

I found that each vegetable will cook at a different rate, I ended up burning quite a few because they cooked a lot faster than I had expected. I was never able to get the chips as crunchy as I would have liked without burning them. The next time around I might try broiling them instead to see if that if will get them crunchy. Although, the texture was not what I was trying to achieve they ended up being a hit amongst my friends, since there was none left once they left.

Pura Vida!

Alica Ryan, NTP

Day 189- YAS- Yoga for Athletes

I joined a friend for a morning yoga class at a place I had never been before called YAS. First of all I wore my bright green sports bra not knowing that it was the same color as YAS used for their studio, so right off the bat it seemed to be a match made in heaven. Not to mention that the founder of YAS has the same last name as my maiden name!

YAS offers not only yoga but indoor cycling classes as well. When I got to YAS I walked into a empty yoga studio, thinking that it was a little odd that the class was so empty for it to be beginning in less than five minutes. Several seconds later, the doors to the indoor cycling room opened and a bunch of dedicated athletes made their way into the yoga studio. What I found out is that this is what most people do, they work-up a sweat for 45 minutes of intense cycling and then they finish it off with an hour of yoga.

We had the privilege of having Michelle as our yoga instructor this morning, and I found her to be amazing; she was encouraging, instructional, and passionate about her practice as well as ours. The poses that we worked on encouraged strengthening and stretching. She mixed in some push-ups, and abdominal work, and skipped the handstand and pretzel poses that I am awful at and have learned to dread. She came by to each individual with a gentle hand that helped us to relax and push ourselves a little bit further, without feeling forced like I have experienced with other instructors.

I would highly recommend YAS to other people, and I plan to follow the dedicated athletes pursuit as well next time; experiencing the full hour and 45 minutes of health. If you would like to learn more about YAS, visit their website, here. Your first class is always free, and they offer monthly specials. This month I believe they are offering 1 month of unlimited classes for $200.

Pura Vida!

Alica Ryan, NTP