Monday 30 September 2013

Slow Cooker Lentil Soup

My son and I were home alone on Sunday and had one of those super lazy days where we stayed in pajamas all day long and didn't leave the house.  What a nice treat complete with hard rainfall, cozy covers, and movies on t.v.  Around 11:00 a.m. I got up and threw together a simple slow cooker lentil soup and enjoyed the yummy aroma emanating from the crockpot throughout the afternoon.  It's really nice to know that dinner's cooking and you don't have to worry about it later- gives you more time in your day and something to look forward to that night.  


INGREDIENTS (from America's Test Kitchen)
  • 2 medium onions , minced
  • 4 medium garlic cloves 
  • 2 TBS Extra-virgin olive oil (for serving, optional)
  • 1TBS tomato paste 
  • 1/2 ounce dried porcini mushrooms, soaked, rinsed and minced
  • 1 1/2 tsp minced fresh thyme leaves , or 1 teaspoon dried
  • Salt and pepper to taste
  • 4 cups vegetable broth
  • 4 cups chicken broth
  • 4 slices of bacon 
  • 3 carrots, chopped into 1/2 inch chunks 
  • 12 ounces portobello mushroom caps, gills removed, cut into 1/2-inch chunks (I used sliced bella mushrooms)
  • 1 cup brown or green lentils (1 cup), rinsed and picked over
  • 1 bay leaf (not pictured)
  • 8 oz. Swiss chard leaves only (I used collard greens) 

To maximize the flavor of the soup, I cooked the first few ingredients (onion, garlic, thyme, bacon, tomato sauce, porcini mushrooms) over the stove for about five minutes, but the recipe says you can have the same effect by microwaving those same ingredients for 5 minutes. 



Lentils are a great source of protein with about 3 grams of protein per tablespoon.


Stir both broths, bacon, carrots, fresh mushrooms, lentils and bay leaf into slow cooker.  Cover and cook on low until the soup is thickened and the lentils are tender, 9 to 11 hours. (Alternatively, cover and cook on high for 5 to 7 hours.) 


When the soup has about 30 minutes left to cook, remove the bacon and bay leaf, and add in the chopped swiss chard (I used greens because my store was out of chard).  


At the end, season to taste with salt and pepper and drizzle in a bit more olive oil.  I served ours with toasted French bread, but a healthier option would be to skip it or use whole wheat. 



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How to handle a dog attack


For most people, dog attacks are not very common. But they happen occasionally, and the experience can be traumatic. Incidentally, they are also a good reason why I am not a big fan of barefoot walking or running. Broken glass pieces and nails can be a problem if you are barefoot; so can dog attacks.

The photo below, from Dreamstime.com, shows a charging dog. It reminds me of an incident many years ago where a dog attacked my two oldest sons, who were very young at the time. They were unsuspectingly playing at a park in Southern New Jersey, when I saw a dog running in their direction across the park. Part of what I will say in this post is based on experiences like that.

I should also say that I grew up around dogs. My grandfather had a farm that was managed by my uncle, and dogs were critically important in managing the farm. One problem we had was that domesticated pigs would often become feral, or would mate with wild boars, in some cases leading to a particularly vicious breed of large feral pigs. I was once attacked by one of these feral pigs while hunting. One of the farm dogs came to my rescue and probably saved my life.



If you are like most people, when you go walking outdoors, you do not carry a walking stick or a cane. Maybe you should. But if you don’t, thick-soled sneakers can be used in a reasonably effective defense in a dog attack situation.

Dogs attacks’ main targets: The faces of children

Dogs tend to be loyal friends, but they must be monitored for signs of aggression, and can be particularly dangerous to children. A significant proportion of dog attack victims are children 5 years of age or younger, who more often than not sustain injuries to the face, with secondary target areas being the hands and feet ().

At the time of this writing the web sites Documentingreality.com and Arbtalk.co.uk had some grisly photos of dog attack victims (, ). They show evidence that the face is often targeted, and some possible consequences of real dog attacks.

Artificial selection: Dogs and Moby-Dick

Modern dogs are descendants of wolves who came into contact with humans about 12,000 year ago. (This general date is often cited, but is the subject of intense debate, with DNA studies suggesting much earlier contact.) Wolves are apex predators; this was true also for wolves that lived around the time they first came into contact with humans. They hunt and live in packs, and rely on fairly complex body language, a variety of sounds, and a keen sense of smell to communicate.

Even being apex predators, wolves were no match for humans. Therefore, as humans and groups of wolves co-evolved, dogs emerged. Dogs evolved instincts that made them sociable toward and submissive to humans, particularly those humans who fed them and also asserted authority over them – those become their “owners”.

Humans, in turn, came to rely heavily on dogs for protection and hunting, and probably evolved instincts that are still largely unexplored today. For example, there is strong evidence suggesting that having pet animals, many of which are dogs, is generally health-promoting (, ).

The evolution of sociability and submissiveness traits is an example of what is often referred to as “artificial selection”, where animals and plants evolve traits almost exclusively in response to the selection pressure applied by humans. In the case of dogs, this was later taken to new heights through selective breeding; leading to the emergence of a variety of dog breeds, some for utilitarian purposes and others for pure vanity, each with very distinctive characteristics.

Interestingly, artificial selection applied by humans does not always produce more sociable and submissive animals. The opposite happened around the mid 1800s due to excessive hunting of sperm whales. The least aggressive were easier to kill, so they were overhunted. Over generations, this placed selection pressure in favor of the evolution of aggressiveness toward humans. The attack on the Essex by a large bull sperm whale, which served as inspiration for Herman Melville's novel Moby-Dick, was one of the first incidents that resulted from this selection pressure (). Whaling increased, and, predictably, attacks started becoming more and more frequent.

When a dog attacks, stand your ground in a non-threatening way

Dogs, like wolves, are territorial animals. Many dog attacks are likely motivated by humans invading what a dog perceives as its territory at a given point in time. I mentioned earlier in this post that a dog once attacked two of my children. They were playing at a park during the winter. Nobody else was there. I saw this large black dog running from a distance in their direction, and I immediately knew that it was trouble. The dog probably saw us as invading its territory.

Having grown up surrounded by dogs, I pretty much knew what to do. I walked toward my children and placed myself between them and the charging dog. I told the children not to move at all, just freeze. The dog came running until it realized that we were not running. It was a “fake charge”, like most are. It stopped close to me, and barked very aggressively, coming closer. I was wearing boots. I raised one of my boots toward the dog’s snout, and when it bit it, I pushed the boot against its snout.

Here is where I think most people would tend to make a key mistake. They would probably try to hurt the dog to scare it off, by, say, kicking the dog as they would kick a soccer ball. The problem is that, because the dog is a lot faster than they are, if they do that they may end up missing the dog entirely and worse - they may end up losing their balance and falling to the ground. This is when dogs can do the most damage, since they would go for the face of the fallen person.

As a side note, often you hear that dogs attack the throat of their human victims, but that is not what the statistics show. Most victims of dog attacks display injuries on the face and extremities. The "myth" that dogs target the throat is probably based on the notion that dogs attack humans because they see them as prey. However, with exception of feral dogs such as Australian dingos, evidence of dogs preying on humans is very rare. I've reviewed many dog attack photos for this post, and could not find one with evidence that the throat was targeted.

So I pushed my boot against the dog’s snout a few times, firmly but not with the goal of hurting the dog, and did not do anything threatening toward the dog otherwise. This calmed the dog down a bit, but it was still acting aggressively and would not go away. Sometimes firm commands to "seat", "stop", "go away" make the dog react submissively. I tried them but they didn't work; instead they probably made the dog more excited. Then I did what probably is the one thing that most land animals instinctively fear from humans …

Sapiens the thrower

I picked up a few pieces of ice from the ground and threw at the dog. One piece of ice hit the dog on the side of its body; a couple of others were glancing blows. As a result the dog became visibly confused and submissive (telltale sign: tail between the legs), and ran away. Here is where another big mistake may happen. People may try to hurt the dog and become too excited when throwing objects at it. In doing so, they may end up not only missing the dog with the flying objects that they are throwing, but they may also excite the dog, and face another attack.

The best approach here is to focus on having whatever you are throwing at the dog land on top of or as close to the dog as possible; explicitly without trying to hurt it, in part because this improves your aim. Having flying objects coming from you toward the dog is enough to trigger the dog’s instinct to get out of the way of “Sapiens the thrower”. Moreover, if you don’t try to hurt you’ll be relatively calm, displaying the type body language that will trigger submissiveness.

I’ve long suspected that throwing has been a key component of Sapiens’ climb to the top of the food chain, to the point that all land animals have an instinctive fear of humans – even large predators, and much bigger animals such as elephants (as long as they are not “in musth”). One short video has been circulating on YouTube for years; it has various hunting scenes where primitive spears are used (). Many find this video cruel. It clearly shows the enormous evolutionary advantage of humans being able to throw pointy things at other animals. If humans happened to live when Tyrannosaurus rex was around, there is no doubt in my mind that the latter would be the prey.

Keep your face away and your hands closed

Typically you’ll avoid a full-blown dog attack by only standing your ground for a while and not acting aggressively toward the dog. After a short standoff period, you’ll just walk away unharmed. Unfortunately this may not happen if you are facing a dog that has been trained to attack. In this case, having a stick or something like it will help a lot. (In circus acts lions are “pushed around” by trainers holding objects like sticks and wooden chairs; sometimes that doesn't end well - .) If you don’t have one it would be useful to be wearing shoes that can withstand several bites. If not, you can use a piece of clothing, such as a bundled jacket, as a shield.

If you have a stick, or something like a stick, you should not try to hit the dog with it. You should place it near the snout, and push the stick against it each time the dog bites. If you do this calmly and firmly, without trying to hurt the dog (remember, the dog is a lot faster than you are), you will probably discourage biting after a while, turning the attack into a standoff.

What if you don’t have anything with which to defend yourself at first, and a dog attacks you? Keep your hands closed into fists, to avoid having fingers bitten off, and do your best to keep the dog away from your face. As desperate as these situations may be, try to be calm and look for objects that you can use to push the dog away, that you can throw at the dog, or that can be used to wrap around your arms. Frequently there will be objects around that can be of use – e.g., sharp stones, glass bottles, pieces of canvas, loose pieces of a fence, a hose, a tree’s branch. If you fall, try to stand up right away. Very likely you'll sustain injuries to your arms, and possibly legs.

Military and law enforcement personnel are often trained on fighting techniques to handle dog attacks barehanded, such as neck cranks, sharp blows to the throat of the animal, and blinding techniques. I am not sure whether these would be really useful to the average person. In any case, this post is not aimed at military and law enforcement personnel who deal with dog attacks on a regular basis.

Eat beef liver

Beef liver is nature’s super-multivitamin. (Beef heart is just as nutritious.) Dogs, like wolves, have an exquisite sense of smell. If you have seen one of the documentaries about the groundbreaking research by Shaun Ellis (a.k.a., “The Wolfman”), you probably know that wild wolves tend to strongly associate consumption of organ meats with very high status in a pack, to the point that they will instinctively act submissively toward humans that consume organ meats. It is quite possible that dogs do that too. So if you eat beef liver, maybe a dog will “think twice” before attacking you.

Offer the dog a cigarette and a beer

Most dogs can become aggressive from time to time, but not dogs that know how to chill. Therefore, you may consider carrying special dog cigarettes and beer around - only some brands work! Okay, a clarification: the "eat beef liver" advice is not a joke, nor are the others above it.



Notes and acknowledgements

The “charging dog” photo is from Dreamstime.com. The “drunken dog” montage was created with photos from the blog Agrestemundica.

Cesar Millan's site has a number of good suggestions on how to handle dog attacks (). However, I personally think that the way he handles dogs (e.g., often with open hands) is dangerous if copied by an inexperienced person. There is a great deal of "hidden" information that is conveyed to dogs by nuances of Cesar's body language. Those nuances are difficult to copy by an inexperienced person.

An interesting source of information on how to handle dog attacks is the web site Fightingarts.com (, ).

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Thursday 26 September 2013

Baked Fish in Parchment Paper // Fish en Papillote

Fish isn't necessarily one of my go-to meals, but I eat it because it's good for me and is a change from my typical diet.  One of the easiest ways I know to bake fish is in parchment paper.  En Papillote  (pah-pee-YOHT) means to steam small portions of food in a wrapper.


Most recipes I've seen for Fish en Papillote combine onion, zucchini, carrot and garlic.  You chop the veggies, season with olive oil and salt and pepper, and arrange them on top of your fish with sliced lemon slices and sprigs of thyme or other aromatics.  

Place all the ingredients on the parchment paper and fold the paper tightly to create a seal for the food to steam while cooking. Put the package on a baking sheet and cook at 375 until the fish is cooked through about 12 minutes. Then cut open the packets and serve directly on the paper or remove onto a plate with a spatula.

I recently used this method to cook salmon, but instead of the veggies above, added asparagus.  Because I didn't chop the asparagus before putting it in the packet, it wasn't quite ready in 12 minutes and I finished it off in a skillet over medium-high heat.  I only seasoned the fish with salt, pepper, and a squeeze of lemon.  Pretty good even if I'm not crazy about fish!


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Tuesday 24 September 2013

ASICS Running Shoe

I'm surprised I've had this blog so long and haven't talked athletic shoes with you!  My all-time favorite running/workout shoe is ASICS.  I've been wearing them for years because they are so well constructed, fit my foot perfectly, no weird arch, and plenty of cushion.   I'm crazy for this new design series (GT) in bright pink and orange. 


My current shoe is the ASICS Women's GT-1000 in silver, purple, and aqua.  I found mine at Academy, but they also sell them on Amazon.  At about $100 ($62.60 on Amazon with free shipping), I consider this type of shoe an investment because if my shoes are uncomfortable, don't fit well or wear out too easily, it affects my workout negatively.  I do run in these shoes, but I'm not training for any marathons (although I think you could with these shoes). 


What athletic shoe do you love?

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Monday 23 September 2013

Speaking in Lisbon on October 5

My friend Pedro Bastos graciously invited me to speak at a conference he organized in Lisbon on October 5 titled "Food, Nutrition and the Prevention of Chronic Diseases".  I will give two talks:

  • "Ancestral Health: What is Our Human Potential?"  This talk will explore the health of non-industrial cultures in an effort to understand how much of our modern chronic disease burden is preventable, and it will briefly touch on one major aspect of non-industrial life that may protect against the "diseases of civilization".  This presentation will focus on age-adjusted data from high quality studies.  
  • "Why Do We Overeat: a Neurobiological Perspective."  This talk will attempt to explain why most of us consume more calories than we need to maintain weight-- a phenomenon that is a central cause of morbidity and mortality in the modern world.  It will touch on some of the brain mechanisms involved in ingestive behavior, and outline a framework to explain why these mechanisms are often maladaptive in today's environment.
Pedro will speak about dairy consumption, vitamin D, and chronic disease.  

The conference is targeted to health professionals and students of nutrition, however it's open to anyone who is interested in these topics.  It's sponsored by NutriScience, a Portuguese nutrition education and consulting company.  Sadly, I don't speak Portuguese, so my talks will be in English.  

Access the full program, and register for the conference, using the links below:

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Sunday 22 September 2013

Faith

This blog began as a spin-off from my home decor/organization blog, Honey We're Home.  I wanted a place to write about health and fitness, and share with people how a busy, working mom attempts to live a healthy lifestyle.  But, there are more aspects than just clean eating and exercise that are critical to living really well.  It's a combination of relationships (with girlfriends, kids, parents, coworkers, and significant others), career, financial freedom, creativity, play, hobbies, and finding joy, being authentic.  We are physical, emotional, sexual, and spiritual creatures.  For me, a major component of life includes my faith in God and my relationship with Him.  I went to church very infrequently as a kid, (we went typically at Easter and/or Christmas) but my parents always instilled in me the knowledge that there is a big God who knows me intimately and loves me very much.  

It's pretty difficult to manage to have all areas of your life gelling at once.  Your career and kids are doing good, but your marriage sucks.  Or your relationships are blossoming, but you are in debt.    Maybe career (be it at home or outside) are humming along but you have no energy and are out of shape.  Regardless of the hardships we endure, if our FAITH is strong, it seems to help hold us together.  Lets us know that, "this too, shall pass."

Jeremiah 29:11-12

In law school, I became actively involved in my church and choir and developed a deeper relationship with God.  After half a decade in the choir, and being newly married, I stepped down to devote my time to my new marriage.  The choir was a big time commitment and I felt that I should spend more time at home.  But I missed it terribly.  I recently came home to the choir.  When I returned to choir practice for the first time and we began worshipping, the very tangible presence of God filled the room and it was so beautiful I could cry.  I felt it immediately and am so THANKFUL.  I'm thankful that our rehearsal is a church service in and of itself. I'm thankful for the family of friends I've made, many of whom are still there and welcomed me back (after 5 years!) with warm, open arms. 


I still have to practice daily prayer- talking to God- and be mindful of His Word and His promises.  It's not necessarily second nature even after all of those years of being closely connected.  But I'm reminded that He is always there for us, always ready to receive our hearts, and will forgive our sins when we go to Him with a heartfelt confession.  I'm so humbled by that.

I get a lot of joy from encouraging you in the health and fitness arena, and I want to encourage you in your FAITH too.  I'll be sharing some inspiration from time to time on Sundays if you want to pop in, you are always welcome.  

I received a Bible from my law school boyfriend and it's been one of the best gifts I've ever been given. It's gotten tattered and worn over the years, and I've been given new Bibles since, but I always return to this one.  


and then I looked up Hebrews 4:12 -- I LOVE that it says God knows the thoughts and intentions of the heart.  Doesn't that give such a sense of peace? He knows my heart.  He knows YOUR heart. 


I would love it if you felt compelled to leave a scripture in the comments.  Someone needs to hear it. 

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Wednesday 18 September 2013

Spin Class

Are y'all doing spin class?  I haven't done it in a really long time and miss it!  I've been doing most of my cardio on the stairmaster lately and was thinking of other cardio I could do for variety and spinning came to mind.  The only bad thing about spinning is that you usually have to be a member of a gym to take a class or go to a studio.  I'm going to find a class at my gym soon.  


I've found that the best classes are the ones with an instructor whose style you like the best and who plays the best music.  If you've never taken a spin class, just arrive a few minutes early and talk to the instructor.  They will help you adjust the bike to your height and explain how to dial up or down the intensity.  You can go at your own pace though and work as hard as you feel comfortable. 

Spinning is such an awesome workout and not just for your legs.  Some teachers have the participants do push-up motions on the handlebars, etc.  Unless you sneak out of the class early, you are pretty much guaranteed a good 45-minute workout.  Being in a class definitely helps you keep going, as opposed to when you're on your own, you might have quit earlier.  I've read that spin class burns between 400-600 calories and, depending on how fast you pedal, a 40 minute class is the equivalent to 15-20 road miles.  

My word of caution is definitely bring a large bottle of water with you to class- and a towel.  It gets pretty sweaty- in a good way!  Oh, and you might be pretty sore in the "crotch region" after the first couple of classes- sorry, no real way to avoid that, but you can buy padded shorts or a seat pad that actually does help.  I've used one before, but then forgot to take it off the bike seat/saddle and left it behind. You don't need special shoes, regular tennis shoes work fine, but if you get to liking the class so much and you're doing it often, they do make special shoes that clip into the pedals as opposed to your regular tennis shoe being strapped to the pedal.

One more thing, about group classes in general- if you find one you like and start going regularly, you'll end up seeing the other "regulars" and it gets to become kind of a connection-sharing thing.  You become friendly with the other members and get used to meeting up with them at class and that can be inspiring and fun to have a regular group of people to workout with.  You never know who you'll meet- just sayin.

So, do share- are you spinning, thinking of starting?? 

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Tuesday 17 September 2013

You Can Do This

Most days I'm a very loving and kind person.  Sometimes I need tough love.  When I saw this quote on Pinterest it really resonated with me.



No sweet words of encouragement.  No gentle reminders to take care of yourself.  Just straight-up truth.   I needed that.  Maybe you do too. 


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Monday 9 September 2013

Waist-to-weight ratios in pictures: The John Stone transformation


John Stone is a bodybuilder and founder of a bodybuilding and fitness web site (). There he has provided pictures and stats of his remarkable transformation, which were used to prepare the montage below.



John’s height is reported as 5' 11.5". Below the photos are the months in which they were taken, the waist circumferences in inches, the weights in lbs, and the waist-to-weight ratios (WWRs). Abhi was kind enough to provide a more detailed plot of John Stone’s WWRs ().

Assuming that minimizing one’s WWR is healthy, an idea whose rationale was explained here before (), we could say that John was at his most unhealthy in the photo on the left.

The second photo from the left shows a slightly more healthy state, at a reported 8 percent body fat (his lowest). The two photos on the right represent states in which John’s WWR is at its lowest, namely 0.1544. That is, in these two photos John minimized his WWR; at a reported 14 and 13.8 percent body fat, respectively.

When we look at the WWRs in these photos, it seems that he is only marginally healthier in the second photo from the left than in the leftmost photo. In the two photos on the right, the WWRs are much lower (they are the same), suggesting that he was significantly healthier in those photos.

Interestingly, in both photos on the right John reported to have been at the end of bulking periods. Whenever he entered a cutting period his WWR started going up. This suggests that his ratio of lean body mass to total mass started decreasing just as soon as he started cutting. I suspect the same would happen if he continued gaining weight.

Which of the two photos on the right represents the best state? Assuming that both states are sustainable, over the long run I would argue that the best state is the one where the WWR was minimized with the lowest weight. There whole-day joint stress is lower. This corresponds to the photo at the far right.

By sustainable states I mean states that are not reached through approaches that are unhealthy in the long term; e.g., approaches that place organs under such an abnormal stress that they are damaged over time. This kind of damage is essentially what happens when we become obese – i.e., too fat. One can also become too muscular for his or her own good.

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Sunday 8 September 2013

Small Steps Everyday


via A House in the Hills

All those little, difficult, kickyourass steps are worth it.  Over time, they add up to a lot of distance.  And only you can take your steps so YOU OWN THEM.  No one can take your steps away.  Be proud of them.  I'm proud of you.  Today I am thankful for every woman who has written to me and trusted me with her story, her struggle and who has taken the time to encourage me too.  I think we need each other. 

I had a beautiful breakfast with my two close girlfriends this weekend and it was long overdue.  We used to do breakfast regularly at "our place" but now I can't remember the last time we were all together in the morning.  So, I'm thankful for those two women who give me strength and who appreciate me, flaws and all.  I always say there's nothing better in the world than a little baby, but girlfriends are pretty high up there too. 

I hope you have a great week!  Take a small step today.  

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Thursday 5 September 2013

Caprese Salad

Sometimes, like last night, all I wanted to eat was a big fresh bowl of caprese salad.  Tomatoes, mozzaralla, basil and olive oil.  Can it get any simpler or more beautiful?


I buy cherry tomatoes, mozzarella balls in liquid, and fresh basil for the best tasting salad.


Slice the tomatoes in half with a serrated knife.


Then the cheese.  Try not to eat it all before it gets into the bowl.


Tear up some fresh basil and toss it all together.  Add a sprinkle of olive oil and a dash of balsamic vinegar. 


Enjoy!


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Tuesday 3 September 2013

Essential Daily Vitamins for Women

I think we all know it's important to take vitamins, but we don't always do it.  At least I didn't.  Part of the reason is because it feels like there is so much information on vitamins, I don't know what to take or where to start.  So, the easy thing to do is simply take a multivitamin and be done with it- if you remember to take it.  


I've been researching what Dr. Oz recommends because I trust his information and can understand what he's saying.  Here's what I found he suggests and what I'm currently taking.  

A Multivitamin

Dr. Oz says that we only need 100% of the daily value of the 12 essential vitamins and minerals, with iron for pre-menopausal women.  When purchasing your vitamins, check for bottles labeled 100% daily allowance on label. 

Multivitamins fulfill your nutritional needs for the day.  Multivitamins contain:

Vitamin A – critical for healthy vision and skin

Vitamin B – a metabolism booster

Vitamin C – keeps your immune system strong, especially important during cold and flu season.

Vitamin D – promotes healthy bones (and your immune system)

Vitamin E – for healthy development of muscles and brain function

The Dose
Take half in the morning and half at night to maximize absorption.

Calcium Cocktail (Calcium + Additional Vitamin D + Magnesium)

Calcium is a necessary supplement for strong, healthy muscles, bones and teeth. You need to take it in combination with magnesium (to prevent the negative side effects of calcium) and vitamin D (to help the body absorb calcium) in order to get the maxium benefit.  
It turns out that vitamin D is crucial when it comes to fighting off colds. An important part of Dr. Oz's anti-aging checklist, vitamin D plays a number of roles in our bodies, including:


 *Promoting absorption of calcium and bone health
 *Boosting immune function
 *Reducing inflammation
 *Healthy neuro-muscular function
 *Protecting against some forms of cancer


The Dose
Calcium (600mg) with Magnesium (400mg) and Vitamin D (1,000 IU)
Take dose with a full glass of water, 2 hours after eating.  Calcium can block the absorption of other supplements and prescriptions, so take it separately. 

Fish Oil (Omega 3’s)

To keep your brain, heart and eyes healthy, take Omega 3’s every day. 

The Dose
For women, the daily dose of Omega 3s is 1000 mg; for men, the dosage is 600 mg.

Astragalus

Although Astragalus isn't a vitamin, I take it daily for energy and anti-aging.

According to Dr. Oz, aging is the primary reason why your body feels depleted of energy. Add to that the boatload of daily tasks most of us face – work, household chores, childrearing – and it’s no wonder we're exhausted.

The supplement astragalus can help keep you going. This root, used in traditional Chinese medicine for centuries, contains a special chemical that research has shown may actually help slow the aging process. This chemical activates the enzyme telomerase, which works on a cellular level to protect DNA from breaking down, thus warding off exhaustion and a host of other age-related symptoms and diseases.

The Dose
Take 200 mg of astragalus twice a day, in the morning and at night. 




To help me remember to take my vitamins, and to keep me from asking, "Did I take that today?" I bought a daily vitamin holder at Target.  I love it because it's got a side for am and pm and each compartment is large enough to hold all my pills.  I take the calcium pill by itself in the afternoon. 



Are you taking vitamins?  Which ones?  Where are you finding your information about which vitamins to take?  

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Monday 2 September 2013

Is Refined Carbohydrate Addictive?

[Note: in previous versions, I mixed up "LGI" and "HGI" terms in a couple of spots.  These are now corrected.  Thanks to readers for pointing them out.]

Recently, a new study was published that triggered an avalanche of media reports suggesting that refined carbohydrate may be addictive:

Refined Carbs May Trigger Food Addiction
Refined Carbs May Trigger Food Addictions
Can You be Addicted to Carbs?
etc.

This makes for attention-grabbing headlines, but in fact the study had virtually nothing to do with food addiction.  The study made no attempt to measure addictive behavior related to refined carbohydrate or any other food, nor did it aim to do so.

So what did the study actually find, why is it being extrapolated to food addiction, and is this a reasonable extrapolation?  Answering these questions dredges up a number of interesting scientific points, some of which undermine popular notions of what determines eating behavior.

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