Day 129- Diet Soda...Really?

So here is my rambling on what I believe to be the best marketed, worse beverage out there, diet soda. First of all Diet Soda just tastes disgusting! The overly sweet beverage, has nothing positive going for it. Honestly I'm not a fan of any soda, but diet I think if an even worse choice.

What is my issue with diet soda?

First of all, yes, there are less calories in diet soda than there are in regular soda, but research has failed to establish a connection with weight loss and diet drinks. In a study from the Texas Health Science Center at San Antonio, researchers tracked 474 people, all 65 to 74 years old, for nearly a decade. They measured the subjects' height, weight, waist circumference, and diet soft drink intake every 3.6 years. They concluded that the waists of those who drank diet soft drinks grew 70% more than those who avoided the artificially sweetened stuff, and people who drank two or more servings a day had waist circumference increases that were five times larger than non-diet consumers.

"What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher."

So how is it possible that a lower calorie drink can cause more weight gain?

Here are two studies done on rats from Purdue University that show that calorie consumption is increased when they consumed artificial sweeteners, especially in liquid form:

• The first group of rats were given two liquids, both of which contained natural high-calorie sweeteners
• The second group of rats were given two liquids, one that was sweetened with saccharin
• Both groups were given a sweet, high-calorie chocolate-flavored snack after 10 days into the study

Findings from the study were that the rats that were given the artificially flavored liquids had a more difficult time differentiating their calorie intake and displayed the tendency to overeat. The rats given artificially sweetened drinks were found to consume three times more calories than rats that didn't receive any sweeteners in their drinks.

The second study:

• For 30 days two groups of rats were fed their regular food along with a high-calorie supplement
• One group was given a supplement similar the heavy consistency of chocolate pudding
• The other group was given a supplement that had the consistency of chocolate milk

Findings from this study showed that the rats that were given the chocolate milk-like supplement experienced a notable weight gain over the rats who received the pudding-like supplement. They concluded that the rats who were given the milk-like supplement had a harder time estimating calories than the rats that were given the pudding-like supplement.

Researchers compared the results of this study to the Pavlovian theory where dogs were conditioned to associate the ringing of a bell to food. Researchers also stated that the rats in the study showed a similar relationship between the taste or texture of a food and the number of calories it contained.

The artificial sweetness may trick your taste buds into thinking that they are getting real sugar, but your brain knows better. The brain registers that the sweet taste doesn't come with the all the calories it expected, and goes on a search for those missing calories, which can cause additional food cravings or more diet soda. It has also been shown that artificial sweeteners cause the body to raise insulin levels just like it does with natural sugars, which can inhibit your body's ability to burn fat. So in the end even though diet soda contains less calories, it is the body's hormonal response to those calories that determine weight gain or not.

Alright, we have covered the false assumption that diet soda will help you to maintain your weight goals, but even more importantly soda and diet soda contain no nutritional benefits whatsoever! In fact soda can lead to some pretty devastating health effects, such as:

• Osteoporosis- the phosphorus in soda can block the body's ability to use calcium
• Neutralize hydrochloric acid in the stomach-phosphorus neutralizes stomach acid, which interferes with healthy digestion
• Sugar (both real and artificial)- increases insulin levels, increase blood pressure, cholesterol, heart disease, weight gain, premature aging, to name a few
• Aspartame- has been linked to side-effects such as brain tumors, birth defects, diabetes, emotional disorders, or seizures.
• Sucralose- prevents healthy bacteria, to learn more about this sugar supplement, click here to read my previous blog on this fake sugar.
• Tap water- the main ingredient in bottled soft drinks- can carry chemicals such as chlorine, trihalomethanes, lead, cadmium, and others

For additional articles on the dangers of diet soda, check out the links below:

http://www.webmd.com/diet/news/20050613/drink-more-diet-soda-gain-more-weight

http://www.huffingtonpost.com/2011/03/04/diet-soda-addiction-_n_830997.html

http://articles.mercola.com/sites/articles/archive/2003/07/09/soda-dangers-part-two.aspx

Pura Vida!

Alica Ryan, NTP

Day 128- Recipe: Baked Salmon by Devin Ryan

My husband surprised me with a delicious dinner last night that I thought would be perfect to share this evening.

So here is what Chef Devin calls his:

Sal Mon de Devin...

Ingredients:

• 1 Onion
• 1/2 Clove of Garlic
• 6 Fresh basil leaves
• 1 Yellow Bell Pepper
• 1/2 Cup Sliced Mushrooms
• 1 Bunch Baby Bok Choy
• 2 Small Yellow Zucchini, sliced
• 1 Lb Wild Caught Salmon
• 2 Tablespoons Organic Butter
• Cayenne Pepper, to preference
• Fresh Black pepper, to preference

Directions:

1. Preheat oven to 350 degrees
2. Lightly saute vegetables with a little bit of olive oil, starting with zucchini and onions.
3. Once onions become somewhat translucent add the remaining vegetables, except garlic and basil leaves
4. Place salmon in a baking dish
5. Sprinkle salmon with cayenne and black pepper
6. Top with fresh basil leaves and garlic
7. Add butter to the top of the salmon
8. Add the sauteed vegetables to the salmon dish
9. Bake for about 30 minutes or until salmon is cooked to your liking

Pura Vida!

Alica Ryan, NTP

Day 127- Cherries- a natural anti-inflammatory

Cherries are in season and I just picked myself up a bag of delicious dark red, Rainier cherries. But did you know that not only are cherries a favorite summertime fruit they are also an excellent natural anti-inflammatory?

Cherries contain an anti-oxidant called anthocyanins, which is responsible for the cherries deep red color, and its anti-inflammatory benefits. These are a great idea to consume after a hard workout to help reduce post-exercise muscle soreness.

On top of being a great anti-imflammatory, cherries also have other health benefits:

• Melatonin- Cherries contain melatonin, which helps to regulate healthy sleep patterns, improve memory, and is a natural pain reliever.
• Other antioxidants - according to choosecherries.com: cherries contain at least 17 antioxidants, including powerful antioxidants egallic acid, p-coumaric acid, kaempferol and quercetin, an antioxidant that may help boost immunity.
• Beta Carotene- Cherries contain about 19 times more than blueberries or strawberries
• Vitamin C
• Good source of fiber

Pura Vida!

Alica Ryan, NTP

Day 126-Sunsreen, is it really the lifesaver it's said to be?

Here I am enjoying a beautiful 4th of July afternoon by the pool, making sure to reapply my sunscreen so to avoid getting burnt. But what exactly is my sunscreen doing for me? Protecting me from the harmful UVA and UVB rays? Making sure that I don't acquire premature wrinkles? Making sure that I can achieve that golden tan that I want without the painful side effects of a sun burn?

We have been told that we must protect our skin from the harmful rays of the sun, in order to protect against skin cancer. But what we are not made aware of is that sunscreen may be just as harmful to us. For example, ALL sunscreen blocks the body's ability to produce vitamin D. In fact, sunscreens can reduce vitamin D production by as much as 97.5 to 99.9 percent.

Anyone who has purchased a bottle of sunscreen knows that they are not exactly cheap. Well, what might surprise you (at least it did to me) is who makes a profit from the sales of sunscreen. According to Dr. Mercola's website:

Sunscreens are enormously profitable for the companies that produce them, and thus there’s a strong incentive for them to continue and expand their disinformation campaigns to increase their market share even further. Portions of their revenue are in turn given to the cancer industry, which aids them in perpetuating the campaign. And while it’s true that you want to avoid sunburn, the ingredients used in most commercially available sunscreens are questionable at best. As you’ll see, many of them can cause more damage than they prevent.

The sun produces two main wavelengths, UVA and UVB. UVB wavelengths help your bodies to produce vitamin D. Whereas UVA wavelengths penetrate the skin more deeply, which can cause more free radical damage, and are prominent constantly throughout the day all year round, unlike UVB, which is found to be low in the morning and evening and high midday.

I'm looking at the last bottle of sunscreen I bought from the drugstore and am a little disappointed in what I have learned it contains. Banana Boat, Sport Performance, SPF 30. I also took a look at Neutrogena and some other generic brands, which contained the exact same active ingredients.

Active ingredients: Avobenzone, Homosalate, Octisalate, Octocrylene, and Oxybenzone. I highlighted below in red what research has found for each of these ingredients.

Potential dangers found in sunscreen according to the Enviromental Working Group's Skin Deep website:

• Octinoxate (Octyl Methoxycinnamate) - The most widely used sunscreen ingredient, known for its low potential to sensitize skin or act as a photoallergen. Estrogenic effects are noted in laboratory animals as well as disruption of thyroid hormone and brain signaling. Has been found to kill mouse cells even at low doses when exposed to sunlight!
• Oxybenzone (Benzophenone-3) - Associated with photoallergic reactions. This chemical absorbs through your skin in significant amounts. It contaminates the bodies of 97% of Americans according to Centers from Disease Control research. Health concerns include hormone disruption and cancer.
• Octisalate - Octisalate is a weak UVB absorber with a generally good safety profile among sunscreen ingredients. It is a penetration enhancer, which may increase the amount of other igredients passing through the skin.
• Avobenzone (Parsol 1789) - Primarily a UVA-absorbing agent, sunlight causes this unstable ingredient to break down into unknown chemicals, especially in the presence of another active, Octinoxate.
• Octocrylene - Produces oxygen radicals when exposed to UV light.
• Homosalate - Research indicates it is a weak hormone disruptor, forms toxic metabolites, and can enhance the penetration of a toxic herbicide.
• Micronized Titanium Dioxide - Sunscreens with micronized titanium dioxide may contain nanoparticles. Micronized Ti02 offers greater sun protection than conventional (larger) particles. These small particles do not penetrate skin but may be more toxic to living cells and the environment. Inhalation of powders and sprays is a concern.
• Micronized Zinc Oxide - Same as Micronized Titanium Dioxide above.
• Titanium Dioxide - Appears safe for use on skin, due to low penetration but inhalation is a concern.
• Ensulizole (Phenylbenzimidazole Sulfonic Acid) - Known to produce free radicals when exposed to sunlight, leading to damage of DNA, this UVB protector may have the potential to cause cancer.
• Nano Zinc Oxide - Nano zinc oxide offers greater sun protection than larger zinc particles. Comparatively little is known regarding potential health effects of nanoparticles. They do not penetrate healthy skin, and thus appear to pose a low health risk in lotions. Inhalation of powders and sprays is a concern.
  
• Nano Titanium Dioxide - Same as Nano Zinc Oxide, above.
• Zinc Oxide - Zinc has a long history of use in sunscreen and other skin care products; little absorption and no adverse health effects are reported.
• Padimate O (Octyl Dimethyl PABA/PABA Ester) - A derivative of the once-popular PABA sunscreen ingredient, research shows this chemical releases free radicals, damages DNA, has estrogenic activity, and causes allergic reactions in some people.
• Menthyl Anthranilate- 1 study found that it produces damaging reactive oxygen species when exposed to sunlight.
• Mexoryl SX - 2 hours of sunlight can degrade as much as 40% of this active ingredient. Low skin penetration.
• Methylene Bis-Benzotriazolyl Tetramethylbutylphenol - Not an approved active ingredient in the U.S. Few studies exist on this chemical. It is photostable and does not absorb through your skin.
• Sulisobenzone (Benzophenone-4) - Can cause skin and eye irritation. Does not penetrate your skin to a large degree, but enhances the ability of other chemicals to penetrate.
• Benzophenone-2 - Not approved for use in United States sunscreens. Concerns about hormone disruption.

Below I have listed some brands that are safer sunscreens, according to Skin Deep:

• Alba Botanica Fragrance Free Mineral Sunscreen, SPF 18 (not all Alba products)
• Alba Botanica Kids Mineral Sunscreen, SPF 18 (not all Alba products)
• Alba Botanica Facial Mineral Sunscreen, SPF 20 (not all Alba products)
• Avalon Baby, Natural Mineral Suncreen, SPF 18
• Blue Lizard Australian Suncream, SPF 30, Baby (not all Blue Lizard products)
  
• Blue Lizard Australian Suncream, SPF 30+, Sensitive (not all Blue Lizard products)
• Burt's Bees, SPF 30
• Burt's Bees Sunscreen with Hemp Seed Oil, Chemical Free
• Fallene Cotz Sunscreen, Water Resistant, SPF 58
• Jason Natural Cosmetics Chemical Free Sunblock, SPF 30+ (not all Jason products)
• Jason Natural Cosmetics Earth's Best Organic Sunblock, Chemical Free, SPF 30+ (not all Jason products)
• Kiss My Face Non-Chemical Sunscreen Lotion, SPF 18 (not all Kiss My Face products)
• Mustela Sun Lotion, Bebe, High Protection, SPF 50
• Nature's Gate Mineral Sportblock, SPF 20 (not all Nature;s Gate products)
  
• Nature's Gate Mineral Kid'sblock, SPF 20 (not all Nature's Gate products)
• Nature's Gate Mineral Sunblock, SPF 20 (not all Nature's Gate products)
• Neutrogena Sunblock Lotion, Sensitive Skin, SPF 30 (not all Neutrogena products)
• PreSun Sunblock, Sensitive, SPF 28, Cream (not all PreSun products)
• ProCyte Ti-Silc Sheer Sunblock, SPF 45
  
• Safe Sea Sunblock with Jellyfish Sting Protective Lotion, SPF 15
• Vanicream Sunscreen, Sensitive Skin, SPF 60
• Vanicream Sunscreen, Sensitive Skin, SPF 60

To read more about the dangers of sunscren, I recommend taking a look at Dr. Mercola's article or an article on CNN

Pura Vida!
Alica Ryan, NTP

Day 125- Pre 4th of July Workout

• 40 walking lunges
• 25 push-ups
• 10 high knees jump (put hands out straight in front of you and jump to touch your knees to your hands)
• 1 minute bicycles (alternating elbow to opposite knee)
• 1 minute abs flutter kicks
• 1 minute mountain climbers

Repeat at least 3 times all the way through

Day 124- The "master antioxidant" Glutathione

Everyone knows about antioxidants, they seem to be the "craze" in every health foods store and smoothie bar, but when most think of antioxidants what comes to their heads is usually blueberries, acai, pomegranate, or goji berries. What many people are unaware of is that glutathione is the most powerful antioxidant that the body has. Glutathione (GSH) is present inside every cell in the body and is the body's best defense against free radicals.

“Without glutathione, other important antioxidants such as vitamins C and vitamins E cannot do their job adequately to protect your body against disease.”

-Breakthrough in Cell Defense, Dr. Allan Somersall, Ph.D., M.D.-

Before we get into glutathione, let's review what free radicals are and why they are so detrimental to our health. Free radicals are unstable molecules; their electron count is essentially out of balance. They either have one extra electron or they lack one electron. Their purpose is to attack the healthy molecules and snatch electrons away from these healthy molecules, just like a greedy child. This greediness causes the healthy molecules to transform into free radicals themselves.

So what exactly is this super powered antioxidant?

There are over 89,000 medical articles regarding glutathione, yet many have never heard of it. Glutathione is a combination of three amino acids: cysteine, glutamate, and glycine. There are also sulfur groups attached, which is a big reason why this antioxidant is so effective, it attracts the bad things such as free radicals, heavy metals and toxins and sticks to them. It also works differently than other antioxidants in that it is intracellular, has the ability to maximize the activity of other antioxidants, and removes toxins from the cells. Glutathione is produced naturally by our bodies, but is decreased with age, toxic overload, pharmaceutical drugs, poor nutrition, alcohol, blood sugar dysregulation, inflammation and chronic illnesses. In a normal healthy working body glutathione is also recycled in the body, but when the toxic load becomes too great this ability is hindered.

Dr. Mark Hyman said it in a way that describes the role of glutathione best, "Glutathione is critical for one simple reason: It recycles antioxidants. You see, dealing with free radicals is like handing off a hot potato. They get passed around from Vitamin C to Vitamin E to lipoic acid and then finally to glutathione which cools off the free radicals and recycles other antioxidants. After this happens, the body can "reduce" or regenerate another protective glutathione molecule and we are back in business.

However, problems occur when we are overwhelmed with too much oxidative stress or too many toxins. Then the glutathione becomes depleted and we can no longer protect ourselves against free radicals, infections, or cancers and we can't get rid of toxins. This leads to further sickness and soon we are in the downward spiral of chronic illness."

So how can we increase glutathione levels and efficiency in the body?

Oral glutathione is not recommended, but research has shown that creams containing glutathione and superoxide dismutase are highly effective in restoring glutathione levels, when applied to a vascular area. You can also talk to your doctor about glutathione IVs.

What also may help is taking glutathione supporting supplements such as:

• N-Acetyl-Cysteine
• Cordyceps
• Alpha Lipoic Acid
• Cotu Kola
• L-glutamine
• Selenium
• Milk thistle
• Antioxidants such as Vitamin C and E
  

Or Methylation nutrients such as:

• Folate
• Vitamin B6
• Vitamin B12

Some of the beneficial effects of glutathione:

• Anti-aging properties
• Naturally detoxifies and improves liver function
• Immune booster
• Anti-inflammatory
• Improves mental function
• Increases energy
• Improves heart and lung function
• Numerous other positive effects on health disorders

Pura Vida!
Alica Ryan, NTP

Picture website

Day 123- Recipe: Artisan Market Salad by Stacy Burke

My friend, Stacy Burke, posted a picture of this salad on facebook, and it immediately caught my attention. For as long as I have know Stacy she has been making the most delicious concoctions. So it is only right to share one of her masterpieces for all Pura Vida readers to enjoy! Thank you Stacy for sharing this recipe with me, and feel free to share many more!

Artisan Market Salad
2 servings

Ingredients:

• 1 large Chicken breast
• 1 TBSP chopped flat parsley, chopped
• 1 TBSP fresh lemon juice
• 1 tsp. garlic powder
• 1 Anjou Pear (red ones)
• 1 Bosc Pear
• 1 Red Beet (roasted, chopped into ½ inch cubes)
• ½ c. Goat cheese
• ¼ c. Cayenne Pecans (see below)
• ¼ c. sliced strawberries
  
• 3 c. Mesclun Mixed greens (anything w/ bitter greens)
• 4 slices toasted baguette grilled
• *Optional thin sliced red onion

Preparation:
Cayenne Pecans:

• Place pecans in a nonstick pan with 1 tbsp powdered sugar and ¼ tsp. cayenne pepper – cook on medium low, stirring occasionally until the sugar melts and nuts start to brown (10 to 15 min)

Salad:

• Season chicken with a dash of your favorite oil, sea salt, cracked black pepper, lemon juice, parsley & garlic powder, toss to coat.
  
• *Optional - Season one side only with Chipotle powder
• Slice pears in to 8 wedges each and toss in a bowl with coconut oil, toss baguette slices as well
  
• Add chicken to med-high grill; about 4 to 5 min each side
• When you flip chicken add pears and baguette (you just want grill marks on them)
• Let chicken rest 10 min then slice on the bias
• Add all the ingredients in a large bowl except chicken and goat cheese – toss with dressing.
• Move ½ to each serving plate, use a fork to separate goat cheese into small pieces on each salad
• Top with chicken, fresh cracked black pepper – add torn baguette pieces for crunch
  

Dressing:

• Litehouse brand Pomegranate-Blueberry Dressing (fat free, no MSG, no preservatives, gluten free)

Pura Vida!

Alica Ryan, NTP