Day 366- The Year In Review

This year is a leap year so we decided to do an extra blog entry to end on the day that it was all started, March 1st. This year has flown by for me, and it's hard to remember everything that I have written about in the last 365 days, so I thought that a reflection back on some of my favorite blogs from the last year was in order. That's what they always do when a TV show is endings anyways, so to follow in their pursuit, here are some of my favorite blogs or at least topics:

Most people that know me know that I love coconut. Coconut oil, coconut water, coconut milk, coconut smell; really everything there is about coconut, so I wrote the blog: My Tropical Love Affair

People are so consumed with lowering their cholesterol, and they don't take the time to figure out why their bodies are making an excess amount of it before they turn to a pill that only masks the problem instead of getting to the root of the issue. In the blog Cholesterol, Just a Little Misunderstood, I talk about the important roles that cholesterol plays in the body.

So many people struggle with blood sugar issues, especially women, and even more so with athletes. Regulating your blood sugar is easy to do, and in the blog Hypoglycemia I talk about what changes you can make.

I know there are multiple reasons why women would go on birth control, but none of them seem to be worth the damage that is created with their use. Many of the dangers that come along with the use of birth control are irreversible. I talk about this in the blog: Birth Control Not the "Magic" Pill You May Have Thought.

Soy is another thing that I avoid, and have actually written two blogs on the topic already. But I think the one that may have had the largest reaction with people is the blog called How Soy Formula is Similar to Birth Control.

I learned a lot from my guest blogger Amanda Buhl in her post, I'll Eat That, where she discussed ways to be less wasteful when it comes to keeping fresh produce.

Hello My Name is (Fill in The Blank) and I'm a Carboholic, I thought was a good awakening for people letting them know that there is life after carbs. This is tough for some people I know, because I married a carboholic myself.

I was happy to be able to share baby food recipes created by Debra Delson, CN in a blog. This blog featured three great and easy recipes that you can make at home for your child instead of purchasing store bought food; which ends up being a lot cheaper and healthier in the long run.

Thank you everyone that has shared in this experience with me!

Blog on!

Pura Vida!

Alica Ryan, NTP

Day 365- I Did It!

I can not believe that it has already been a year since I started my Pura Vida Nutrition blog! What a year it has been! This past year has been such an incredible learning experience for me. If you recall back to my first blog I was hesitant on partaking in such a binding and time consuming task of writing a blog for every single day for an entire year! It seemed an impossible feat for me at that time. I didn't have time for myself back then let alone time to spend time each day writing a blog.

As I posted each blog and begin to hear feedback on my writing and the information that I was sharing it gave me momentum to continue with the project. It was great hearing everyone's feedback on my posts and having them share their stories, as well as everyone's questions and struggles with their own health.

On day one of my blog I wrote:
"The 365 blog project is going to allow me to organize my thoughts on nutrition and prove to myself that I know more than I think. I struggle with confidence on a daily basis and have made it my 2011 resolution to overcome this. Although I was skeptical at first; this project might provide the boost I need to break through the barrier that has been holding me back. "

Although, I wish I could say that I got over my struggle with confidence, unfortunately it is still something that I am continuing to work on. But what I have learned in this past year is that my passion is in nutrition, and I have been able to see huge changes in people when they begin to learn what works for them. I have learned more this past year than I would have ever imagined. The input that I have received from readers, family, and friends has been able to help me grow in so many ways.

This year has probably been the hardest, personally, that I have ever had to experience. While there were also amazing times and memories, the hard times have seemed to cloud many of those over. When there were so many days that writing a blog seemed like the last thing I would like to do, I have to thank everyone that stuck with me and encouraged me along the way.

Since the start of my blog, I have enrolled back into school again, this time working towards my Master's in Nutrition at the University of Bridgeport. I have been offered jobs in doctor's offices where I could start a nutrition consultation practice, and I have been able to share my knowledge in nutrition with many people from all over. Not a bad outcome for a year's worth of blogging, I don't think.

I have enjoyed this past year of blogging way more than I ever thought possible, and so I have decided to keep the blog going. I am currently in the process of creating a website, which hopefully should be up and running in the next few days. Please continue to follow and support me soon on my new site at PuraVidaNutrition.org

Pura Vida!

Alica Ryan, NTP

Day 364- Paleo Summit

A free online Paleo Summit is in full swing right now. If you haven't heard about it I would highly recommend that you register so that you don't miss out on some fantastic speakers. The summit will be going on from February 26th through March 4th, and is hosted by Underground Wellness. The summit consist of 23 educational presentations over the 8 days. If you are new to the Paleo diet or to the Paleo Summit here is what you have missed so far:

Mark Sisson (from Mark's Daily Apple) Ancestral Living Defined:

Diane Sanfilippo (from Balanced Bites) Practical Paleo Implementation:

Dr. Jack Kruse (from Living an Optimized Life) Leptin Circadian Cycles:

Pura Vida!
Alica Ryan, NTP

Day 363- Workout of the Week

• 1 mile jog
• Suicides, 6 points 50 yards total distance
• Jump squats, 15x
• Lateral jumps, 15x each side
• Ball slams, 20x straight down in front, 15x each side
• Reverse crunches, 50x
• Flutter kicks, 50x each leg
• Push-ups with alternating claps, 15x

Repeat the entire workout at least 3 times through

Pura Vida!

Alica Ryan, NTP

Day 362- Got Fluoride?

It is in the water we drink, the paste that we put on our toothbrush, and even some times in the supplements we take. Fluoride is heavily prevalent in our world whether we realize it or not. But how many even know why? Or what fluoride actually is?

Fluoride is a pollutant, a by- product of copper, iron and aluminum manufacturing. In the 1930's a study, which was funded by one of the country's largest aluminum companies, the problem of how to legally dispose of fluoride was solved; use it as a way to prevent tooth decay. What is even worse is that what is found in our drinking water, silicofluorides, have never even been tested for safety in animals or humans. Silicofluorides have been linked to increased lead absorption in children. Studies have also linked fluoride chemicals to bone fractures, lowered IQ, thyroid dysfunction, cancer, allergies and more. It is one of the most bone seeking elements known to mankind. The US Public Health Service has stated that fluoride makes the bones more brittle and the dental enamel more porous.

Fluoride is highly toxic. Before it was deemed as a "cavity fighter," it was used as insecticide and rat poison. In order to reach a larger audience, the aluminum companies jumped on the chance to That's great, so now we are drinking rat poison in our water?

"More than 25 published papers have shown that fluoride chemicals reduce IQ levels in children, and many people across the U.S. today have dental fluorosis, a condition where teeth become mottled and brittle, as a result of overexposure to fluoride. It is also a drug that has never been approved by the U.S. Food and Drug Administration (FDA), which means its deliberate addition to public water is an illegal form of practicing medicine without a license or proper prescription." - Natural News

How was fluoride even associated with dental health in the first place?

"Dentists wondered why, in the early 1900′s, in pockets of the Southwest USA, many residents’ teeth were permanently stained yellow, brown or black, some just had white blotches, some were crumbling. They called it “Colorado Brown Stain.” The culprit – high levels of tasteless, odorless fluoride in drinking water, from 2 – 13 parts per million (ppm), which also irrigated crops the locals ate.

These ugly, sometimes deformed, teeth were unusually cavity-free. Since fluoride stained teeth, dentists assumed fluoride also prevented decay. “Colorado Brown Stain” became known by the more scientific term, dental fluorosis. Unfortunately, dentists overlooked what’s obvious today, even to a layperson. They failed to factor in the calcium, magnesium and other teeth strengthening minerals also in the water supply." - Dr. Jay Gordan

So does fluoride work?

Studies have show no difference in tooth decay between fluoridated and unfluoridated countries. Even though water fluoridation is often credited with causing the reduction in tooth decay that has occurred in the US over the past 50 years, the same reductions in tooth decay have occurred in all western countries, most of which have never added fluoride to their water.

In the past people were only exposed to fluoride through other sources, now they are getting it in their drinking water, toothpaste, supplements, and even mouth washes. Many people are being over-exposed to fluoride, exceeding the recommended daily intake. According to the Journal of Public Health Dentistry: "Virtually all authors have noted that some children could ingest more fluoride from toothpaste alone than is recommended as a total daily fluoride ingestion." The rate of dental fluorosis (a visible indicator of over-exposure to fluoride during childhood) has increased significantly over the past 50 years.

According to The Absurdities of Water Fluoridation:

Fluoridation is INEFFECTIVE because:

1. Major dental researchers concede that fluoride's benefits are topical not systemic (Fejerskov 1981; Carlos 1983; CDC 1999, 2001; Limeback 1999; Locker 1999; Featherstone 2000).
2. Major dental researchers also concede that fluoride is ineffective at preventing pit and fissure tooth decay, which is 85% of the tooth decay experienced by children (JADA 1984; Gray 1987; White 1993; Pinkham 1999).
3. Several studies indicate that dental decay is coming down just as fast, if not faster, in non-fluoridated industrialized countries as fluoridated ones (Diesendorf, 1986; Colquhoun, 1994; World Health Organization, Online).
4. The largest survey conducted in the US showed only a minute difference in tooth decay between children who had lived all their lives in fluoridated compared to non-fluoridated communities. The difference was not clinically significant nor shown to be statistically significant (Brunelle & Carlos, 1990).
5. The worst tooth decay in the United States occurs in the poor neighborhoods of our largest cities, the vast majority of which have been fluoridated for decades.
6. When fluoridation has been halted in communities in Finland, former East Germany, Cuba and Canada, tooth decay did not go up but continued to go down (Maupome et al, 2001; Kunzel and Fischer, 1997, 2000; Kunzel et al, 2000 and Seppa et al, 2000).

How can you reduce your intake of fluoride?

There are several options that are out there. Bottled water without fluoride, or a water filter system that can filter out the fluoride is a way to decrease the fluoride that you consume. There are also several different toothpastes on the market that don't contain fluoride; Tom's of Maine brand is a easy choice to find at the store. For more tips, click here.

Off the subject, but thought it was interesting:

"There is also the conspiracy theory, which argues that the governments are deliberately introducing Fluoride into our food and water supplies in order to keep us docile and therefore easier to control. Perhaps the reason this belief has come about is because of the historical fact that during World War II the German Gestapo used fluoride in their Nazi concentration camps with a view to subduing their prisoners."

Visit the fluoride alert website for 10 arguments against fluoride in drinking water.

Pura Vida!

Alica Ryan, NTP

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Day 361- Larry the Cable Guy- Poster Child for Heartburn

Suffering from heartburn day after day is as unnecessary as wearing sleeves

Larry the Cable Guy

Actual user

When I saw the new adds for Prilosec OTC, heart burn medication, I was not shocked at all. I couldn't have selected a better voice for heartburn than Larry the Cable Guy.

"Deep fired, dipped and drenched in sauce- that's the type of food I serve at my tailgates," said Larry the Cable Guy. "The last thing I want to keep me from enjoying the game in my frequent heartburn. While taking Prilosec OTC for 14 days, I can be heartburn free on game day. I can eat what I like- I'm not afraid of a plate of smoky ribs, spicy hot wings or last down heartburn." - Larry the Cable Guy

The new advertisements debuted just in time for football season, showing men everywhere that it is alright for them to eat anything and everything that they want, because there is a magic pill that they can take to fix everything. It's the tailgating savior!

Well I hate to rain on the tailgating parade, but Prilosec is not really the magic pill Larry is making it out to be. According to PubMed, Prilosec OTC may result in the folowing symptoms:

• stomach pain

• diarrhea

• constipation

• gas

• nausea

• vomiting

• headache

• fever

Some side effects can be serious. If you experience any of these symptoms, call your doctor immediately:

• rash

• hives

• itching

• swelling of the face, throat, tongue, lips, eyes, hands, feet, ankles, or lower legs

• difficulty breathing or swallowing

• hoarseness

• irregular, fast, or pounding heartbeat

• excessive tiredness

• dizziness

• lightheadedness

• muscle spasms

• uncontrollable shaking of a part of the body

• seizures

People who take proton pump inhibitors such as omeprazole may be more likely to fracture their wrists, hips, or spine than people who do not take one of these medications. The risk is highest in people who take high doses of one of these medications or take them for one year or longer. The risk may also be higher in people who are 50 years of age or older.

Some people who take omeprazole for a long time may develop weakening of the stomach lining.

Larry, maybe instead of taking a pill, try eating a little less fried processed foods. If you keep it up you might end up with a broken wrist from catching a football at your next tailgating party, but hey at least your heartburn wont be bothering you.

Pura Vida!

Alica Ryan, NTP

Day 360- Exercising During Pregnancy

Exercise during pregnancy is still such a controversial topic, especially if you never really exercised in the first place, and since there have not been very many studies on the results of exercise on the fetus, women have a right to be skeptical. Mothers worry that their elevated heart rate can be passed on to their fetus, which could result in diminish blood flow and oxygen.

A study published in Obstetrics & Gynecology studied 45 women between 28 and 32 weeks of pregnancy. The women walked or jogged on a treadmill for 30 minutes at a moderate intensity, which was defined by the researchers as 40 - 59% of their maximum heart rate. Of these 45 women, 15 where not use to regular exercise. The remaining 30 women either did around 20 minutes of exercise 3 or more days a week, or 20 minutes of vigorous exercise, such as running, more than 4 days a week. The women that were use to regular exercise were asked to workout for an additional 30 minutes doing high intensity exercise on the treadmill. High intensity exercise was defined as 60-84% of their maximum heart rate.

Researchers would measure the fetus's heart rate and the blood flow to the fetus before and after each exercise session using a Doppler ultrasound. A biophysical profile was conducted as well using an ultrasound to determine that the baby was moving as it should.

The researchers found that the fetal heart rate rose after the medium and high intensity workouts, but that the heart rate, blood flow, and biophysical profile stayed in the normal range. Reassuring mothers that exercise did not harm the fetus.

"The findings are in line with the recommendation of the U.S. Department of Health and Human Services that healthy pregnant women get at least two and a half hours of medium-intensity aerobic exercise a week even if they did not exercise before becoming pregnant. Exercise improves heart health and may reduce the risk of complications during pregnancy, such as developing high blood pressure and diabetes."

Although the study was small, all babies in the study were born perfectly healthy. If nothing else, this study was a step in the right direction of showing women that exercise is healthy during pregnancy, and that they should be encouraged to workout on a regular basis.

I have also come across a great blog about female fitness and nutrition. Cassandra Forsythe has a PhD in exercise science and a MS in nutrition and metabolism. She has an ongoing blog series called Fit Pregnancy, where she interviews fit mommies on their exercise routines during pregnancy and their babies birth results after pregnancy. It is a fantastic, inspiring blog that encourages women that exercise is healthy for the mom and baby.

Pura Vida!

Alica Ryan, NTP

Day 359- Seattle Plans for the First Food Forest

A forest close to a big city where you would be free to go and pick fruit, vegetables, and herbs? Where there are no club fees or special initiation procedures?

Sounds like an imaginary place, or at least not a place that you would find in Seattle city limits, right? Seattle will be the first to partake in the innovative concept of a "food forest."

"A seven-acre plot of land in the city’s Beacon Hill neighborhood will be planted with hundreds of different kinds of edibles: walnut and chestnut trees; blueberry and raspberry bushes; fruit trees, including apples and pears; exotics like pineapple, yuzu citrus, guava, persimmons, honeyberries, and lingonberries; herbs; and more. All will be available for public plucking to anyone who wanders into the city’s first food forest." -Take Part

By extreme community outreach, Friends of the Food Forest will be able to make this dream soon become a reality. They have been able to reach out to the community, to get people involved in the planning, and make sure that things go as planned.

But what exactly is a food forest?

"A food forest is a gardening technique or land management system that mimics a woodland ecosystem but substitutes in edible trees, shrubs, perennials and annuals. Fruit and nut trees are the upper level, while below are berry shrubs, edible perennials and annuals. Companions or beneficial plants are included to attract insects for natural pest management while some plants are soil amenders providing nitrogen and mulch. Together they create relationships to form a forest ecosystem able to produce high yields of food with less maintenance."- Beacon Food Forest

For anyone interested in learning more or finding out ways that they can be involved in the first Food Forest of it's kind, click here to visit their website.

Pura Vida!
Alica Ryan, NTP

Day 358- Maca Root- Peruvian Viagra?

My morning shake consists of several different ingredients; a rice protein powder from the company I work for which helps to reduce inflammation, supports the liver and gallbladder during detoxification, and provides healthy vitamins and minerals, a scoop of protein powder, a scoop of powdered greens, a piece of fruit (usually a banana or blueberries), kale or swiss chard, maca root powder, ice and water; yum!

The new additions to my shake have been the protein powder and the maca root. Both of these items have been added to help support me during intense workouts. They give my muscles fuel to burn so that I am not burning my muscles instead.

One website claims that by consuming Maca, "you may be able to train harder, recover faster, and even lift heavier weights."

Maca root as I have recently learned is a pretty incredible plant. The maca plant can be found in Peru, and has been nicknamed the “Peruvian ginseng.” Although it is not related to ginseng, the maca root has been noted to increase strength, energy, stamina, libido, and sexual function.

So what is Maca exactly?

The true name of the plant is, Lepidium Meyenii, and it produces a radish-like root. Back during the height of the Incan empire, word has it that the Incan warriors would consume maca before fighting in battle, helping to increase their strength and stamina.

The maca plant has seemed to have grown in popularity in the last few years as people have started learning about its sex boosting properties as well. Arizona physician Gary Gordon, M.D., and former president of the American College for Advancement in Medicine, is a maca supporter. "We all hear rumors about various products like maca. But using this Peruvian root myself, I personally experienced a significant improvement in erectile tissue response. I call it nature's answer to Viagra.”

What properties of the Maca plant can be contributed to these special sex-enhancing effects? Well the plant contains proteins, carbohydrates, and various fatty acids, but the unique ingredients lie in two compounds; the macamides and the macaenes. These two compounds are said to be directly responsible for the sex-boosting properties.

According to Discovery Health:

"To test this idea, researchers conducted a series of controlled animal experiments, the results of which were published in the April 2000 issue of the medical journal Urology. Rodents fed MacaPure extract, which contains a concentration of macamides and macaenes, demonstrated greatly increased energy and stamina. The animals also exhibited a striking increase in sexual activity as compared with non-maca-fed animals, or those fed lesser amounts of macamides and macaenes. So how does this translate to humans? Individuals who consume maca also get sexual results. Men and women with low libido feel a boost in sexual desire, and men with erectile problems notice marked improvement in sexual function."

Maca is also an adaptogen, meaning that it provides lots of broad spectrum support without any negative side effects. In studies thus far no toxicity has been shown or any adverse pharmacologic effects. The Peruvians on average take around 3,000 to 5,000 milligrams of maca a day. Feel free to take more or less depending on how you feel.

According to the Maca website here are some additional benefits:

• Increases energy and endurance
• Increases stamina
• Improves sexual function in men and women
  
• Enhances fertility in people and animals
  
• Reduces hormonal dysfunction during menopause & andropause
  
• Can regulate hormonal imbalances
  
• Has a beneficial action on the circulatory system; Speeds wound healing and reduces anemia
  
• Enhances memory, learning, and mental ability
  
• Has a beneficial action on the circulatory system; gives skin a more youthful appearance
  
• Good for healthy teeth and bones
• Supports the adrenal glands
• Acts as a fungistatic and bacteriostatic
• Acts as an anticarcinogen and antioxidant
• Is an alternative to anabolic steroids, helps to build muscle
• Is non addictive

The brand that I have been using is called Maca Magic, but there are several out there that you can find at your health food stores. For more information check out these helpful websites:

• Discovery Health
• Maca Root
• Wikipedia

Pura Vida!

Alica Ryan, NTP

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