Day 38- Leaky Gut

Leaky gut, a fairly common condition, otherwise know as increased intestinal permeability is characterized by an erosion of the gut membrane. When the gut membrane becomes damaged, its ability to filter nutrients is diminished. The membrane then becomes more prone to allowing undigested particles of foods, bacteria, fungus, parasites, and pathogens to "leak" into the blood stream.

Once these particles enter the blood stream it triggers the immune system to become activated which then sets out to attack the foreign invaders. This "attack" on the foreign invaders can cause inflammation in the body, malabsorption, depletion of nutrients, and an even more increased immune activity. Symptoms may be: abdominal bloating, excessive gas and cramps, fatigue, food sensitivities, joint pain, skin rashes, etc.

If this condition is left untreated for a extended amount of time, other health concerns may occur. Conditions such as: GERD, IBS, allergies, neurological disease, chronic fatigue, arthritis, autoimmune diseases, etc.

So how does leaky gut start?

There are several things that can cause a leaky gut; I've listed a few for you:

• Overuse of alcohol
• Antibiotics
• Chemotherapy
• Processed foods
• Infections
• Anti-inflammatory drugs (NSAIDS)
• Stress- over a long period of time
• Soda
• Excessive sugar intake
• Unresolved food
• Vaccinations
• Crohn's disease (autoimmune)
• Celiac disease (autoimmune)

How to we fix a leaky gut?

Avoiding the list above will definitely help you fix or prevent a leaky gut, but since a leaky gut usually creates food intolerances, these will have to be addressed as well. It may be difficult to notice if you have a food intolerance to a certain food, since reactions can either be immediate or they can take up to 72 hours after ingestion. When you have a food intolerance, the body begins to see certain foods as an enemy; the most common foods that are seen as the enemy are gluten and dairy. The best way to figure out which foods are an issue is to try an elimination diet.

What is an elimination diet?

An elimination diet requires you to remove all allergic foods from your diet, including gluten, soy, dairy, and nightshades. For at least three weeks your goal is to only consume vegetables, low-glycemic fruits, and protein. Once you have removed these foods successfully from your diet for three weeks you will then start to reintroduce items back in, one at a time. Waiting 3 days before the next food is reintroduced. If you notice any reaction when reintroducing that food, stop eating it and wait for the reaction to go away before adding the next item.

For an example: if cheese was what you missed the most for those three weeks, add cheese back in, if no reaction occurs after 3 days then add the next item back into your diet.

Reactions may be subtle or severe. You may notice gas, bloating, brain fog, bowel discomfort, aches, skin rashes, etc. Foods that you notice a reaction to must be eliminated from your diet; at least for awhile longer. After about 30 days from when you tried to reintroduce them back into your diet you can try again. If you still notice a reaction, it is then best to continue avoiding that food.

The elimination diet will help to rebuild your gut membrane so that it will become less porous; as well as to pinpoint those troublesome foods.

If symptoms are not resolved after an elimination diet, it might be important to check for things such as parasites, bacteria or fungal over-growth, as well as adding supplements to strengthen and support your GI health.

Pura Vida!

Alica Ryan, NTP

Day 37- Innovative Results

I just got home from another FANTASTIC workout from Innovative Results (IR). A workout that consisted of pulling tires, pushing sleds, carrying slosh pipes; you know just a regular everyday workout.

I started working out at IR last June, when I was trying to get in shape for my wedding. Almost a year has passed since I started training with Jeff DeRitter at IR and every week is always a great, hard, and fun workout. You wont find the typical weights and machines like you would at a regular gym. Instead here we play with ropes, bosu balls, medicine balls, sleds, sand bags, tires, c-bags, kettle bells, pretty much a little bit of everything.

They call themselves the "IR family," and every trainer in there is supportive, friendly, and energetic. I always look forward to my workouts at Innovative results, and always walk out of there tired and sweaty!

Here is a video that Jeff took of me last summer, a month or so before the wedding (sorry for the dorky interview, Jeff thought it would be funny to interview me after a extremely tough workout):

Pura Vida!

Alica Ryan, NTP

Day 36- Oysters

I have been struggling all day with what to write for my blog...then I came home to a surprise from my husband, fresh oysters!

Oysters always remind me of my childhood; going with my family to shuck oysters right off the beach. I remember loving raw oysters right out of the shell. Living in southern California we don't get to experience that, so it's always a treat having fresh oysters when we head back up North to Washington.

Not only are oysters delicious but they also pack a lot of nutrients in those little shells.

Here are the some of the health benefits of oysters:

• Naturally one of the richest sources of zinc, which is important to maintain a strong immune system and for proper wound healing
• Good source of the protein, tyrosine, which is an amino acid used by the brain to help regulate mood and adapt to stress
• Low in fat and calories
• Helps maintain collagen and elastin fibers that give skin it's firmness and helps to prevent sagging and wrinkles
• Has been found to be an aphrodisiac due to a study that found 2 amino acids in oysters that raise the levels of sex hormones, testosterone and estrogen.
• Rich in iron, calcium, and vitamin A

Plus there is nothing to them, just stick the oyster (still in the shell) on the BBQ, grill and then enjoy!

Pura Vida!

Alica Ryan, NTP

Day 35- Shopping guide: Foods to Buy Organic

Buying organic can get expensive! When you are trying to not waste your whole paycheck on your grocery list, there are certain items that you can get away with not buying organic and some you just need to suck it up and just pay the extra money.

There are 12 produce items called the "dirty dozen" that you should alway buy organic. The Environmental Working group gets together each year and identifies the items with the most chemicals.

Here is the list that they came up with for 2010:

1. Celery

Celery has no protective skin, which makes it almost impossible to wash off the chemicals (64 of them!) that are used on crops. Buy organic celery, or choose alternatives like broccoli, radishes, and onions.

2. Peaches
Multiple pesticides (as many as 62 of them) are regularly applied to these delicately skinned fruits in conventional orchards. Can't find organic? Safer alternatives include watermelon, tangerines, oranges, and grapefruit.

3. Strawberries
If you buy strawberries, especially out of season, they're most likely imported from countries that have less-stringent regulations for pesticide use. 59 pesticides have been detected in residue on strawberries. Can't find organic? Safer alternatives include kiwi and pineapples.

4. Apples
Like peaches, apples are typically grown with poisons to kill a variety of pests, from fungi to insects. Tests have found 42 different pesticides as residue on apples. Scrubbing and peeling doesn't eliminate chemical residue completely, so it's best to buy organic when it comes to apples. Peeling a fruit or vegetable also strips away many of their beneficial nutrients. Can't find organic? Safer alternatives include watermelon, bananas, and tangerines.

5. Blueberries
New on the Dirty Dozen list in 2010, blueberries are treated with as many as 52 pesticides, making them one of the dirtiest berries on the market.

6. Nectarines
With 33 different types of pesticides found on nectarines, they rank up there with apples and peaches among the dirtiest tree fruit. Can't find organic? Safer alternatives include, watermelon, papaya, and mango.

7. Bell peppers
Peppers have thin skins that don't offer much of a barrier to pesticides. They're often heavily sprayed with insecticides. (Tests have found 49 different pesticides on sweet bell peppers.) Can't find organic? Safer alternatives include green peas, broccoli, and cabbage.

8. Spinach
New on the list for 2010, spinach can be laced with as many as 48 different pesticides, making it one of the most contaminated green leafy vegetable.

9. Kale
Traditionally, kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have high amounts of pesticide residue when tested this year. Can't find organic? Safer alternatives include cabbage, asparagus, and broccoli.

10. Cherries
Even locally grown cherries are not necessarily safe. In fact, in one survey in recent years, cherries grown in the U.S. were found to have three times more pesticide residue then imported cherries. Government testing has found 42 different pesticides on cherries. Can't find organic? Safer alternatives include raspberries and cranberries.

11. Potatoes
America's popular spud reappears on the 2010 Dirty Dozen list, after a year hiatus. America's favorite vegetable can be laced with as many as 37 different pesticides. Can't find organic? Safer alternatives include eggplant, cabbage, and earthy mushrooms.

12. Grapes
Imported grapes run a much greater risk of contamination than those grown domestically. Only imported grapes make the 2010 Dirty Dozen list. Vineyards can be sprayed with different pesticides during different growth periods of the grape, and no amount of washing or peeling will eliminate contamination because of the grape's thin skin. Remember, wine is made from grapes, which testing shows can harbor as many as 34 different pesticides. Can't find organic? Safer alternatives include kiwi and raspberries.

Produce that you can get away with not buying organic, these are called the "clean 15":

Most of the produce on this list contain natural barriers from pesticides due to their thick skin; just make sure you wash them first before cutting them. Another reason why they have made this list is that some don't have very many threats, such as pests or disease so pesticides aren't needed to grow.

1. Onions

2. Avocado

3. Sweet Corn

4. Pineapple

5. Mango

6. Asparagus

7. Sweet Peas

8. Kiwi

9. Cabbage

10. Eggplant

11. Papaya

12. Watermelon

13. Broccoli

14. Tomato- they showed up on the "dirty dozen" list in 2008, but the in the Environmental Working group's last update they found them cleaner than most

15. Sweet Potato

Pura Vida!

Alica Ryan, NTP

Day 34- Workout of the Week

Exercise is not only beneficial for that sexy bikini body or killer abs that we are working towards, but it has many other positive effects on the body as well:

Stress Relief:

Working out (without pushing ourselves to far past exhaustion) will help to reduce our stress load. It increases our endorphins, which are our "feel good" hormones and takes our mind off the stresses in our life while focusing on the positive feelings that arise from working out.

Sleep:

Exercise helps to reduce stress, clear your mind, increase dopamine and exhaust your body all of which are recipes for a healthy nights sleep.

Testosterone:

Increasing muscle mass in males can increase levels of testosterone. In turn this can increase libido, sexual function and blood flow.

Brain Health:

Exercise is the best natural anti-depressant! Regular exercise will increase serotonin in the brain, which is the neurotransmitter that controls our ability to be happy.

Immune System:

Exercise may help your body by preventing bacterial and viral infections, as well as decreasing the chances of developing heart disease, osteoporosis, and cancer.

With that said here is the "Drop it Like it's Hot workout for the week." Feel free to do it as much as you want to this week, but at least try it once.

Week One Workout:

Do entire workout 4 times through:

• 10 burpees (Video)
• 15 pushups
• 15 jump squats (Video)
• 25 Russian twists, each side (Video), weight is optional

Fitness - if it came in a bottle, everybody would have a great body. ~Cher

Pura Vida!

Alica Ryan, NTP

Day 33- Drink Responsibly

One of our fellow Drop it Like it's Hot participates suggested that I write an article on alcoholic beverages; to bring attention to better drink choices when at the bar. So since today is Saturday and many people will be hitting the town and maybe consuming a few adult beverages it seems to be the perfect time for an article on such.

Most of you have heard of the studies that say that moderate consumption of alcohol can provide health benefits to the heart, is a blood thinner so enhances vascular health, can help ward of diabetes, and can help prevent dementia. Unfortunately, there are also a lot of studies that have been done on alcohol that prove alcohol, even in moderation, can cause severe damage. We are all aware of the dangerous effects that alcohol can have on the liver, but it has also been said to be a neurotoxin.

A study done on 8 men and 7 women were done to show the effects of alcohol on the brain. The researchers had the participates drink the equivalent of three beers out of a straw while lying on a MRI scanner. After only six minutes, changes had already begun to take place in their brain cells. Instead of the brain using glucose for fuel, like normal, the brain was using the sugar from the alcohol instead. Substances such as creatine, which protects brain cells and Choline, which is a component of cell membranes, both decreased. The follow up study to this experiment concluded that the damage was completely reversed by the following day, but believe that heavy drinking or chronic drinkers might over time have trouble reversing the effects of alcohol, which might explain the brain damage that is seen in alcoholics.

Once, during Prohibition, I was forced to live for days on nothing but food and water. ~W.C. Fields

With that said, let's talk about some better alcoholic beverage choices for those that still want to enjoy without all the additional guilt.

Wine:

Red wine contains the antioxidant, resveratrol, and polyphenols. Studies have shown that the higher quality wines show much more health benefits than do cheap red table wines. I looked into what types of red wine contain the highest level of antioxidants, but received mixed reviews. The average glass of red wine contains about 3-5 grams of carbohydrates and between 90-100 calories.

White wine does not contain the same antioxidant boosting bonus that red wine provides, but is still low in calories and carbohydrates.

Whiskey, Brandy, Scotch, and Cognac (Wood aged spirits)

These drink choices contain no carbohydrates and plenty of antioxidants (some research has shown even more than red wine). Tequila, is made out of agave and is aged in wood barrel, which has also been proven to have health benefits in regards to digestion.

I think the biggest mistake that people make when choosing their beverages is when they add the mixers. First of all when you go to the store next and buy your pre-packaged mixture, take a look at the listed ingredients, because that will explain it all - high fructose corn syrup, additives, preservatives, etc.

Here is a list of the calories and carbohydrates in some popular mixers:

• Margarita mix- about 100 calories and 24 grams of carbohydrates per 4 fl oz.
• Cranberry juice- about 68.5 calories and 17 grams of carbohydrates per 4 fl oz.
• Cola- about 50 calories and 19 grams of carbohydrates per 4 fl oz.
• Non-Alcoholic strawberry daiquiri- about 76 calories and 20 grams of carbohydrates per 4 fl oz.
• Pineapple juice- about 60 calories and 14 grams of carbohydrates per 4 fl oz.
• Orange juice- about 61 calories and 15 grams of carbohydrates per 4 fl oz.
• Tonic water- about 40 calories and 10 grams of carbohydrates per 4 fl oz.
• Club soda- o calories and o grams of carbohydrates per 4 fl oz.

This above information is without any liquor...so what damage does adding alcohol do?

• Distilled spirits (Vodka, Gin, Rum, tequila, whiskey, etc)- about 65 calories per 1 fl oz
• Beer (regular)- about 149 calories per 12 fl oz.
• Beer (lite)- about 110 calories per 12 fl oz.
• Wine (red)- about 80 calories per 4 fl oz.
• Wine (white)- about 75-105 calories per 4 fl oz.
• Champagne - about 84 calories per 4 fl oz.
• Liqueurs ( kahlua, cointreau, etc.)- about 188 calories per 1.5 fl oz.

So let's say we go to the bar and order a vodka with cranberry juice (a pretty typical drink), in that one drink we would be consuming around 170 calories! What if instead we went and ordered a vodka with soda water (club soda), that would only set us back the calories that were in the vodka, so if it was a single shot about 65 calories. I know I mentioned yesterday that I don't count calories, but when it comes to empty calories that provide no nutrient value, then you might want to consider what you are consuming.

Man, I'm getting thirsty already writing this article! So, needless to say I partake in these occasional beverages. My drink of choice? Vodka Soda, not because I was concerned with the nutrition content, but because everything else is so darn sweet! Which brings me to another point, gluten-free alcohol; which most vodka is not!

Gluten-Free Alcohol:

• Tequilla
• Rum
• Whiskey (most whiskey is gluten-free due to the distilling process)
• Wine and champagne
• Cognac
• Certain vodkas- chopin, blue ice, and ciroc (vodkas made with potatoes or grapes)

So, if you are like me and decide to partake in a drink every now and again, do so in moderation! I also suggest doing a periodic liver detox program to give your liver a break (I will discuss suggestions for detoxes in later blogs). Remember that even though there are some health claims behind some types of alcohol for the most part you are only consuming empty calories and these calories can definitely sabotage your weight loss goals.

Cheers!

Pura Vida!

Alica Ryan, NTP

Day 32- Drop it like it's hot!

Swimsuit season is starting to rear it's ugly head, and that means for most people it is time to get on track for that sun goddess or god body that we can show off with pride. My post a few days ago where I highlighted our best man's new transformation seemed to encourage a few people that they too needed a new transformation. Taking the feedback that I received from that post I decided that I was going to create a nutrition/exercise plan for summer 2011, called "drop it like it's hot." Anyone who has a little extra "junk in the trunk," wants to tone up, or just wants to eat healthier is welcome to partake. My plan is to support, encourage, and teach whoever is interested as they take the journey through this physical transformation. Drop it like it's hot will not be a completely structured program; as I believe each person is an individual and requires a program that is customized for them. The goal is for you to find what works best with your schedule, your food likes and dislikes, and your individual goals.

In the program we will not focus on counting calories, but more on changing our diet to incorporate whole foods, and less processed foods and carbohydrates. I will be encouraging everyone to get up and exercise, however they prefer. I will be adding an exercise routine each week that you can do on your own and on your own time. I will be available to answer questions that you encounter as you begin to change your dietary habits. AND most importantly I will be joining you in this program, because it is way more motivating when you aren't doing it alone.

To start the program I want to encourage everyone to write down their goals that they are looking to accomplish; if it's to loose weight, write down your target weight. If it is to tone up or become more lean, maybe writing down your starting measurements and then throughout the program retesting them to track your progress. If your goal is to learn how to eat healthier, maybe you want to begin to write down your meals each day so that you can tract the changes that you have made. I would also like everyone to take a "before" picture, even if you aren't looking to transform your body, you might be surprised by the change you see in the "after" picture when you start to switch processed foods for real, whole foods.

The diet plan for Drop it Like it's Hot, includes, plenty of protein (beef, chicken, turkey, and most importantly fish), as much fresh vegetables that you would like to eat, a small amount of fruit (eat low glycemic and eat along with a protein source), lots of water, and a minimal amount of carbohydrates (choose sources like brown rice, quinoa, and sweet potatoes). Foods high in sugar, simple carbohydrates (bread, pastas, white rice), trans fat, and that are highly processed need to be eliminated. Alcohol should be consumed only in moderation, since I know most people won't entirely cut out alcohol if I asked, but remember most drinks contain a lot of empty calories so choose wisely.

The exercise routine for Drop it Like it's Hot, includes a variety of activity. Make sure that you are mixing up weights, stretching, aerobic and anaerobic exercises throughout the week. Our goal is to push ourselves harder than we have been doing, to increase our strength, our endurance, and our weight loss (if that is your goal).

I have decided to write posts periodically for Drop it Like its Hot, that will provide dietary tips, meal plans, and exercise plans. If there are any special requests for additional support, feel free to let me know. For those that have tried eating healthier and that exercise hard on a regular bases and are not seeing the results that they want, there may be underlying issues that we may need to address. Underlying thyroid conditions, blood sugar imbalances, hormones, birth control pills, detoxification issues, or even food sensitivities can all hinder your progress.

So let's recap:

Foods that are allowed:

• Meat (all types, excluding pork), make sure you are choosing organic, avoid meat that has been feed hormones and that is not free range or grass fed.
• Vegetables- eat as much as you want; raw or steamed mainly
• Nuts and nut butters
• Fruit, aim for low glycemic
• Complex carbohydrates, like brown rice and quinoa

Foods that should be avoided:

• Simple carbohydrates, breads, white rice and pasta
• Sugar
• Alcohol
• Packaged, processed foods
• Pork
• Low-fat or Fat-free foods
• Any allergic food

Basic sample meal plan:

Breakfast:

2 hard boiled eggs

Steamed asparagus

Snack:

Celery

Hummus

Lunch:

Spinach salad

Salmon

Mixed Vegetables

Balsamic vinegar and olive oil

Snack:

Apple

Almond butter

Dinner:

Grilled chicken

Quinoa

Sauteed zucchini and tomatoes with sea salt and pepper

We are starting the program today, April 1st. For anyone that is interested, your homework today is to start by writing down the goals that you would like to get out of the program and to take a "before" picture. Simple, right? Today is also the day that you should take the first step in your transformation; whether you decide to run for an extra 10 minutes, skip the friday night happy hour, or head to the grocery store to stock up on new healthier food choices.

Although, each of our approach will be different and unique in this transformation, by doing it together we will be able to support and encourage each other. So, starting today we are all going to start working on dropping it like it's hot and I promise to provide periodic tips and suggestions to keep us all moving in the right direction.

Stay tuned for more information!

Pura Vida!

Alica Ryan, NTP