Just received this email from Mike Geary a Certified Nutrition Specialist I like to follow and with so many students being sick the last couple weeks thought it right on the money. So use this advise and enjoy being healthy.

Live well and healthy,

-Darrin Walton

Here’s Mike…

Did you know that it is estimated that 60-70% of your immune system is located in your gut?  I’ll explain more on that in a minute.

Do you get sick often or are you in almost perfect health 99% of the time?

Most people it seems get sick at least once every couple weeks.

Other people seem to never get sick.  Why the difference?

Also, what about digestion? Do you get stomach aches, gas, bloating and other digestion problems frequently or never?

Well, there are tons of reasons for the differences in both areas… including stress levels, types of food intake, sleep quality and quantity, overall general health and fitness levels, and even some factors going back to childhood (such as breastfeeding, the type of diet during developmental years, etc).

What I’ve noticed for myself personally is that the healthier that I eat as the years go on, the less frequently I get sick, and the less frequently I get digestion problems.

As a matter of fact, my diet has become so healthy over the last couple years that I really never get sick at all anymore (maybe 1 cold per year), and I also can’t remember the last stomach ache I had (pretty much never have them anymore).

Besides just keeping fit and healthy in general, I have a little bit of a secret that I believe helps a lot with my immunity as well as digestion, and hopefully this info will help you as well.

One of my major secrets is the heavy use of both probiotics and prebiotics… and this doesn’t mean supplements… rather, I get these all from regular natural foods.

Probiotics are basically live microorganisms (friendly bacteria and other good microorganisms) that can be ingested in certain fermented and raw foods.  Some probiotics you may have heard of are Bifidus, Lactobacilli, L. casei, etc.

It’s estimated that the average person has several TRILLION of these little buggers doing work at any given time inside your digestive system.

Probiotic microorganisms actually like the acidic environment of your stomach and small intestine, and provide a HUGE amount of benefits to you.

Here are some of the benefits that probiotics in your digestive system provide:

*Improve digestion
*Increase your immunity
*Help reduce yeast infections, urinary tract infections, etc
*Reduce chances of diarrhea and/or constipation
*Improve lactose intolerance
*Increase absorption of vitamins, minerals, and other nutrients
*Increase production of white blood cells to help reduce inflammation, allergies, and other conditions
*and much more important functions

Keep in mind that taking antibiotics kills off a portion of your friendly bacteria living inside of you, so you need to make sure to increase your intake of probiotics if you’re ever forced to take antibiotics.

Personally, I would never take antibiotics unless it was something life threatening that needed to be eradicated. But to be compliant, I have to tell you to do whatever your doctor tells you to do.

By the way, many doctors will prescribe antiobiotics a lot of times even if you have a viral infection (which is pointless), and is only doing you harm by killing some of your good probiotic bacteria in your system and potentially allowing another bug to make you ill now that your defenses are reduced (the probiotics are your defenses).

Make sure to confirm with your doc that you really do have a bacterial infection before allowing him/her to prescribe you an antiobiotic.  Even in those cases, you should ask your doc if the antibiotic is really required or if you can get better on your own (which is preferred).

So what foods are good sources of these health-giving friendly probiotics?

A couple major sources are:

*Yogurt – make sure that the yogurt label says that it has live cultures in it. Also, steer clear of yogurts that use artificial sweeteners or are loaded with sugar and corn syrup… Instead, your best bet is plain yogurt (grass fed and organic if possible), and then add your own fruit, nuts, and stevia to “flavor it up”.

*Kefir – similar to yogurt, but more of a liquid form of fermented milk (can have 2-3 billion or more active friendly organisms per serving).

*Aged types of cheese – blue cheese, hard aged cheeses, aged cheddar… all can contain up to 10 billion friendly organisms per serving.

*Kambucha – a type of fermented tea (this has a very strong taste, so consider mixing it with regular iced tea)

*Natto, miso, and tempeh – forms of fermented soybean (the ONLY types of soy that I believe are ok in limited quantities)

*Sauerkraut – probably needs to be homemade as I believe most supermarket sauerkrauts are pasteurized, which kills the friendly probiotics.

*other naturally fermented foods

So as you can see, trying to include a variety of these probiotic-rich foods into your daily diet can go a long way towards keeping you healthy, strengthen your immune system and prevent sickness, and also help prevent digestion problems.

The other thing I wanted to explain was PREBIOTICS. If probiotics are the actual organisms, prebiotics are types of foods that you can eat to help stimulate the growth of probiotics within your system.

Soluble fiber is the main prebiotic that can help the probiotics flourish in your digestive system. Oatmeal, oat bran, inulin (not insulin, but inulin…a soluble fiber), and various fruits and vegetables all help to supply you with prebiotics.

There you have it! Probiotics and prebiotics explained.

Feel free to forward this email to any of your friends and family that may be interested.

If you missed my newsletter last week, make sure to check out the new nutrition program by Isabel De Los Rios. I was really impressed with this and feel it is a MUST-READ by everyone that wants to fully understand nutrition and make themselves and their family leaner and healthier for life.

Make sure to check it out and grab a copy here:

http://the-non-diet.com

Til next time,
Don’t be lazy… be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder – http://TruthAboutAbs.com & http://BusyManFitness.com

PS – if you liked todays article, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.

If you enjoyed this article I recommend you  subscribe
to the Lean-Body Secrets Ezine from www.TruthAboutAbs.com

Thank to Joel Marion and Jay Hunter from Prograde Nutrition for this one.

High Protein Pumpkin Pancakes

Ingredients

1 cup pumpkin puree (pure pumpkin, not pumpkin pie filling)
1 teaspoon cinnamon
Pinch of nutmeg
1 scoop of Prograde Protein (the Vanilla flavored, Stevia sweetened protein powder)
1/2 cup of whole wheat flour
2 teaspoons of baking powder

Instructions

Combine the pumpkin puree, cinnamon, nutmeg, and protein powder in a small bowl.  In another bowl, combine the flour and baking powder.  Fold the pumpkin mixture into the flour mixture.  If the mixture is too thick, thin with a little water.

Preheat a nonstick skillet over medium-high heat.  Spoon the batter into the skillet.  Cook until bubbles appear on the top and the edges look dry.  Flip and cook until the second side is golden brown.  Top with all-natural maple syrup if desired.

Super easy.  Super tasty. Super healthy.  And just in time for the weekend

Oh yeah you gotta try this one this weekend. Plus the kids will love them!

Eat well, train hard and have a great day,

-Darrin Walton

From our friends at Pro/Grade Nutrition

April 9, 2010

A recently released human study shows that a low dose of epigallocatechin (EGCG) from green tea was found to increase fat oxidation by 33%. This was published in the European Journal of Clinical Nutrition.

The World Healthy Organization estimates that by 2015, there will be more than 1.5 billion overweight consumers and that they will spend more than $117 billion per year in the US alone.

There have been 3 proposed mechanisms regarding EGCG in which it was believed EGCG could increase energy metabolism and fatty acid oxidation, inhibit fat cell development, and/or reduce fat absorption and increase fat excretion. This all means healthy weight loss for you.

Weight loss tips: It was also reported that caffeine must be present for EGCG to help with weight loss and that there needs to be a stimulation of your nervous system.

This new study was performed in collaboration with scientists from University Medicine Berlin supports the relationship between caffeine and EGCG and they also found that the compounds produce similar effects. A daily dose of 300 mg of EGCG delivered a 33 per cent increase in fat oxidation, while a daily dose of 200 mg caffeine delivered a 34.5 per cent increase. The researchers stated when male subjects were given a combination of EGCG (300 mg) and caffeine (200 mg), fat oxidation increased by almost 50 per cent.

Dr Josh Lambert, assistant professor in the Department of Food Science at Penn State told NutraIngredients.com that laboratory studies and small-scale human intervention studies “indicate that consumption of tea might promote weight loss, help maintain body weight following weight loss, and prevent the development of some diseases associated with obesity such as diabetes and fatty liver disease”.

“The effective doses seem to be 3 to 10 cups of green tea per day,” he added.

If you are already eating clean and exercising with intensity adding this combination of ingredients is believed to help you accelerate your healthy weight loss.

References:
Nutraingredients.com
European Journal of Clinical Nutrition?Published online ahead of print, doi: 10.1038/ejcn.2010.47?“Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study”?Authors: F. Thielecke, G. Rahn, J. Böhnke, F. Adams, A.L. Birkenfeld, J. Jordan, M. Boschmann

So drink up every little bit helps.

To your health and happiness,

-Darrin Walton

Warrior Fit Body Solution

Unbelievably, I’m STILL recovering from Vegas.
It was a whirl-wind trip, and it was my first weekend away with Heather since the kids were born.
Great times, great food, great people.
But, I was also ‘working’.
Working in the fact that I made sure that I went to see the  BODIES exhibit at the Tropicana Resort.
Now, I’ve seen dissections before, but NOTHING like these.

(Bodies is a series of human cadavers put on display..kinda gross, but very educational)

It was the most fascinating display of human physiology I have EVER seen.
Especially when you realize what we look like with all the fat (and skin) stripped away –
WE ALL LOOK LIKE SUPER HEROES!
…All of us.

(maybe not EXACTLY like this…but you get the idea)

There is a certain uniformity to the human body.
Strip away the skin and fat and we all look very similar. and, there is something stunningly beautiful about our form. Thanks to the aesthics of […]

Original post by Brad Pilon

Remember Michelle? Griff? Sterling? These are just a few of the Mark’s Daily Apple readers that sent in their inspiring success stories during last year’s Primal Blueprint 30 Day Health Challenge. I think I can say that we were all captivated by their stories. Testament to this fact are the numerous emails I receive from fellow-PBers asking how they are doing. Griff, for example, was just two weeks into going Primal when he originally wrote in. Michelle was nearly a year into her weight loss journey. How has the last 6+ months been for them and others? Read on to read (and see) their progress and check back next week for more success story updates.

Griff
As you probably know, since I went Primal back in August I have been an active member of MDA’s forums. I’ve established a reputation as the go-to guy for cholesterol questions (and I’m learning more about […]

Original post by Mark Sisson

This Easter I went head to head with my one of the most brutal foes I have faced so far: a cherry cheesecake covered in heavy whipping cream. Man versus cake in a fight to the finish.
While my last foe was impressive in terms of sheer power and bulk, it was also unsophisticated and predictable. I conquered it easily. This one had a trick up it’s sleeves. The heavy whipping cream was unexpected and deadly. I felt this was going to be a challenge; especially considering that I was weakend from the mounds of eggs, salmon, roasted lamb and assorted meats I had consumed minutes before.
At first it seemed cherry cheesecake was gaining the upper hand by dark powers of intimidation. Could I break through the thick outer shell of heavy whipping cream – and not to mention could I finish all of it? The task seemed impossible. Doubt was […]

Original post by noreply@blogger.com (Martin Berkhan)

My partners over at Prograde Nutrition have just released an extraordinary special report. In fact, I’ll admit, I learned quite a bit from it.

I’ll bet you didn’t realize walking through your grocery store that these 4 items could send your metabolism soaring!

You could wait to read it, but your body will seriously thank your for it if you clicked over right now and devoured every word.

http://warriorfit.getprograde.com/slimming-supermarket-secrets.html

Yours in health,

-Darrin Walton
Warrior Fit Body Solution

PS – One of the boosters is something you can put on toast. But it’s not what you think. Who knew?

http://warriorfit.getprograde.com/slimming-supermarket-secrets.html

At Warriors Fit Body Boot Camp we enjoy finding articles like this and passing them on to our students and anyone else that stumbles onto our site so enjoy these snack ideas and use them!

-Darrin Walton

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
By Consumer Health Advocate, Frank Mangano

You probably already realize that when you reach for a snack, it is best to choose something healthy. After all, if you pick up something like a candy bar or soda, you will get a quick rush followed by a miserable sugar crash. Foods that lack nutrients may taste good at first, but they will leave your body depleted and empty.

Food scientists are increasingly finding that food choices can definitely impact our moods. There are certain foods packed with nutrition and vitamins that are perfect for snacking. These choices will keep you happy, healthy and full of energy.
Here are some ideas for the types of foods you should be eating:

Bananas have long been touted as a fruit that can improve our mood. After all, they have a wide variety of vitamins and nutrients including Vitamin B6, Vitamin A, Vitamin C, iron, protein and potassium. The fructose in a banana will give you a boost and the fiber keeps you from crashing afterwards. Bananas also have tryptophan, which is converted into mood-enhancing serotonin.

Walnuts — Walnuts are another great mood lifting food. Each nut is packed with omega-3s, and vitamin 6. Walnuts also provide your body with tryptophan and folate.

Sunflower Seeds — Sunflower Seeds are another great choice to fill you up and improve your mood at the same time. These little seeds include folate and magnesium, which improves body function and adds to relaxation and calm. Often nutritionists and doctors recommend magnesium supplements for depression and anxiety. Another benefit of sunflower seeds is that they have plenty of fiber, which maintains hormone levels. Lastly, the folate in sunflower seeds is shown to improve depression and irritability.

Dark Chocolate — Most people will not be surprised to hear that eating dark chocolate can improve your mood. After all, how could eating one of your favorite foods not make you feel better? Aside from the caffeine found in chocolate, phenylethylamine, tyramine, tryptophan and magnesium are all found and each has been shown to be effective in improving the mood. Needless to say, chocolate is also delicious and that factor can improve mood in and of itself. However, I’m not referring to your typical milk chocolate bar. I’m speaking of dark chocolate with a high cacao content. Cocoa is full of antioxidants, which boost oxygenation in the brain, allowing us to feel and think better. Go with chocolate that is as dark as possible to get the maximum dose of antioxidants.

Eggs — The last recommended snack for improving mood is eggs. Eggs are packed with protein and omega-3s. Also they have vitamin B12 or riboflavin, which produces energy and fights depression. One egg contains more than 20% the RDA of tryptophan. However, always make sure that your eggs are organic and free-range. According to a study at Penn State, organic eggs have three times th

e level of omega-3 over regular eggs. The yolks of organic eggs also have more Vitamin E and Vitamin A.
You will quickly find that if you are eating healthy snacks filled with nutrients, you will be less likely to want to reach for those chips or that candy bar in the first place. Your body will be feeling satisfied and full of energy. Of course, when you are not eating the foods mentioned above, it is a good idea to pack your diet with as many superfoods as possible.

Use up those yummy Easter Eggs you painted up with your kids as a great snack!

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

So eat up those Bananas they are great for you and your body!

Hey just got an email from one of my favorite mentors Brad Pilon. Man he hits it right on the head. Everyone seems to think that losing weight is a complicated process. It does not have to be I am a perfect example of that. There are very, very few things I restrict from my diet and to tell you the truth those things are either things I do not like or have never had a fancy for… like pop. Lucky me huh? Well any way enjoy the read. And hey when you coming into Warrior fit in Boise to workout? Lets Gooooo!!!

===================================================================================

Hi Darrin,

I thought of something really interesting this morning.

Eat Stop Eat has some peculiar (and potent) effects…

Most obviously, it’ll help you lose weight.

AND, it helps you overcome obsessive compulsive eating.

But, it also causes some ‘issues’…

As a group, people following Eat Stop Eat have chosen NOT to
‘buy-in’ to the typical nutrition nonsense.

We’ve learned that to be lean, all we have to do is workout and eat
less…(kinda obvious, I know)

And, we’ve also learned to relax about what we eat..try to eat
responsibly, but also enjoy the foods we like.

So why is this an issue?

Well, because everyone else just can’t FIGURE US OUT.

They don’t believe it can be THIS EASY.

So they look for other explanations…

Let’s face it, we’re becoming a group of people that other people
HATE…

We are actually those people who “Eat whatever they want are are
still losing weight / stay lean”

Just the other day, we had a family friend accuse my wife of having
a ‘fast metabolism’!

Yeah, It MUST be our super fast metabolisms 😉

So in around about way the problem with Eat Stop Eat is this:

We might actually be contributing to other people’s
nutrition-confusion.

But really, they choose what they want to believe.

If they WANT to believe the ONLY POSSIBLE way to lose weight
it to never eat another MICROGRAM of sugar ever again..fine.

We know the truth…

With ESE you truly can have your cake and eat it too!

Good food, lean body, less stress.

Brad

================================================================================

So if you want to learn more on the Eat Stop Eat Diet check out this link Boise Warrior Fit Recommends Eat Stop Eat

Train Hard and Stay Lean,

-Darrin Walton

Let’s continue the discussion from last time. Again, I apologize for any meandering. This is a big topic, and I think it helps to leave no stone unturned.
Seasonal eating is currently pretty popular, perhaps even trendy in some circles. You’ve got the locavores, folks who only dine on meat and produce grown and harvested within a certain radius (generally fifty or 100 miles). They don’t necessarily set out to eat by the seasons, but that’s how it works out when you’re only eating local stuff. Others are committed seasonalists (yeah, I may have made that term up), specifically choosing foods that would only be available that time of year. There are even a small number of strict ancestral seasonalists, who only eat those foods which were seasonally available to their ancestors. A lot of Primal dieters fall into this category, and they generally do it for health.

The vast majority of […]

Original post by Mark Sisson