Protein Pancakes The Best Recipe I've Found

I have been asked many times what is a good alternative breakfast and one of my favourite creative breakfasts is "PROTEIN PANCAKES" the beauty of these little delicious beauties is you can customise them to your taste. 

Ingredients 

• 1 Scoop / Serving of your Protein 
• 1/2 Cup or 70g of Oats 
• 1 Whole Egg
• 2 tbsp Full fat Greek Yoghurt
• 1/2 Banana 
• 3-4 tbsp Almond milk or Full Fat Milk
• Coconut Oil for the Pan

Instructions

1. Add all ingredients (except the Coconut Oil) to a food processor, blender. 
2. Switch On and leave till all ingredients make a smooth batter.
3. Pre-heat pan and add Coconut Oil  (I use a ceramic non-stick to avoid sticking pancakes)
4. Pour batter into the pan to desired size mine are normally around the size of a cup coaster. 
5. Cook on a low to medium heat and flip when bubbles appear on the surface. 
6. Stack them up and dig in. 

Extras 

You can add toppings to further improve your pancakes such as;

• Honey
• Nut Butter
• Fruit (Stick to berries)
• Maple Syrup (Don't go to Crazy)

Alternative Tastes

If you use a plain (neutral) flavour protein, you could get creative with your Pancakes. Why not add a tsp of Orange, Vanilla or Peppermint extract and 2 tsp of Cocoa powder to make some really amazing flavoured alternatives.

Keep your ingredients natural and clean. Please feel free to share or tag me in any great flavour ideas and if you cook and post them on Facebook or twitter (@CraigWilmore) I will retweet and share. 

Turmeric: Nature's Wonder Drug - Or Not?

Unless you've been living underground, you have likely heard an overwhelming amount of information related to turmeric this past year. Somewhere along the way it was awarded super-spice status and now can be found almost anywhere you look, from supplements, to grocery store products, to even toothpaste!

The benefits of this wonder-spice are mainly anti-inflammatory in nature and for that it has been reported helpful in many diseases such as heart disease, diabetes, depression, and possibly even cancer. In Indian culture they even use it topically to speed wound healing. What can't this spice do?

Recently, however, a report came out saying that we were duped. Curcumin, the active ingredient in turmeric, has little bioactive activity in the body. The report pointed out few studies showing curcumin itself to have any health benefits, and that in fact the compound often breaks down before it can elicit any sort of positive health impact.{1}

Oh no! How could we have gone so far astray, especially regarding an ancient spice that has been used for centuries therapeutically in other countries? Is it simply placebo effect.

Let's hold up for just one second. For starters, before we go dumping all our turmeric capsules down the toilet, let's read the article fully. What exactly are they saying?

Pay careful attention to the wording. The author in this article is mainly discussing the inability to successfully create a drug utilising curcumin. Essentially they are saying we have been unable to isolate this active compound in such a way that has a positive and reproducible effect in the human body. Instead of acting on a target protein as they had hoped, the compound broke down and apparently produced no anti-inflammatory result. The article then goes on to say that we have very few published studies to show any benefits from turmeric, and specifically, curcumin usage, so in their conclusion, the time and money spent on turmeric is worthless.

That is all very interesting, however it is also misleading. First of all, just because they cannot isolate curcumin in a stable form suitable as a drug does not mean that curcumin does not work. The body, as we discover daily, works in mysterious ways. Simply because curcumin does not work on one specific target protein does not mean that it is not producing health benefits by other means.

Secondly, we do in fact have some studies to show beneficial effects. Do a quick search on PubMed and you will see what I mean. Some of these studies use the isolated curcumin, and others use the turmeric whole. Both do have research to show some effectiveness. One study, in fact, showed that turmeric was just as effective as ibuprofen in reducing pain from osteoarthritis.{2} That is exciting news if you ask me! In fact there are many studies showing positive outcomes with arthritis patients.

Additionally, there are also many in-vitro and rat studies demonstrating the anti-inflammatory benefits this spice can have. While obviously these results are not always directly relatable or applicable to humans, the take-away is that this compound is very active and holds promise for a wide variety of disease states.

On the whole, based on this one critique, I would not be so fast to discount the powerful effects turmeric can have for our health. Ancient tradition and wisdom aside, there are actually studies showing benefit which should lead us to conclude that turmeric is actually doing something, but maybe not in the precise way we are looking at it currently.

Don't forget that like with most things in nature, compounds work synergistically. Another reason why food, not supplements and fortification, is paramount for health. For example, we know that the phytochemicals in fruit are more powerful when eaten together in the whole food. When we try to isolate specific phytochemicals to make a pill, we find that the compound is unstable and frankly doesn't work. But these compounds DO work when ingested in the right form and combination that nature intended.

All that to say, keep up with your turmeric if you find it to be working for you. Consider eating it in the whole form in cooking rather than isolated pill forms. If you do choose a pill, purchase from a reputable company and even consider purchasing the same forms used in the studies. When using the whole spice for the root, combine it with other foods known to enhance the bioavailability such as fats and black pepper.

The use of spices, and especially turmeric, is a great addition to an overall healthy diet. While important to take into consideration, don't let one detracting article like this completely change your viewpoint just yet.

By Danielle VenHuizen

References

1. https://qz.com/883829/a-large-scientific-review-study-shows-that-curcumin-in-turmeric-has-no-medicinal-properties/
2. https://www.ncbi.nlm.nih.gov/pubmed/19678780

http://ezinearticles.com/?Turmeric:-Natures-Wonder-Drug---Or-Not?&id=9640980

Changing Habits

You will here me talking about habits when it comes to many aspects of taking control of life.

It statistically takes 66 consecutive days of doing something to make it a habit. Thats 1/5 of your year to make something that you need/want to be doing into part of your lifestyle.

Here is some great advice from "Seal Fit" Let me know what you think, leave a comment below.

Best Version Of Yourself - Motivational Video

Morning motivation, some inspiring quotes from world leaders and those role models that always succeed. Whats stopping you and holding you back? 

" Failure is not a bad thing - Quitting is! "

Upper Body Basics

what do you think of this? Ido refers to this as basics, however I have been training for 2 and a half years in this type of movement training. This is not what I would consider basics and believe that mislabelling is a sure way to dissuade or make people believe they can't achieve things that have taken him years to perfect.


Maybe his interpretation of the word basics is different? let me know what you think below. 

HOW TO DETERMINE YOUR IDEAL BODY FAT PERCENTAGE

A common goal for anyone who steps foot in the gym is to shed body fat for good. Body fat is the fat that we can see in the mirror. The less body fat we have the more "cuts" you will be able to see. The higher your body fat levels the more fat that is covering our muscles. In order to see cuts you need to shrink the layer of fat that is directly under the skin and that covers our muscles.

HOW SHOULD YOU DETERMINE YOUR BODY FAT PERCENTAGE?

One of the most accurate and cost effective ways to measure your body fat is with a calliper. There are several other ways to take your body fat. Underwater weighing, dexa scan, bioelectrical impedance machines and callipers. Callipers are designed to clip the body fat and measure the fat under the skin. There are various  pinch tests. I recommend using a four or seven point calliper test. Regardless of whatever method you use the key element is consistency. It matters much less what the body fat number says as long as every time you check your body fat it’s moving in the right direction...down! Try to be as consistent as possible when taking your measurements. Try to do them under the same conditions, for example first thing in the morning after using the restroom. This will eliminate any discrepancies with inconsistencies and fluctuations throughout the day.

WHAT'S THE IDEAL RANGE?

Body fat numbers are not generally set in stone. Knowing where you currently are is just another measurement you can use to track progress.

For Men

Bodybuilder About to Compete: 3-4 %

Really Ripped Ab Look: 8-10%

Athletic with Basic Cuts: 12-15%

No Cuts: 15%+

For Women

Bodybuilder About to Compete: 8-12%

Figure Competitors: 15-17%

Toned and Lean: 17-20%

No cuts: 20%+

These numbers are not the end-all-be-all. Some men have thicker abs then others and their abs may show through the skin at higher body fat levels. Same goes for women, some women hold fat in areas that are not easily seen while others may read really low but have a lot of fat in one area.

Healthy Recipe: Egg Frittata Breakfast

WE ESTIMATE THAT the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) 

To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. Since nutrition is the most important aspect of getting lean, here's a lean-body breakfast recipe that won't derail your progress.

EGG FRITTATA

MAKES 4 SERVINGS

INGREDIENTS

8 tsp red palm oil

16 oz ground turkey thigh

12 whole eggs

Salt and pepper to taste

Mixed vegetables, as desired

Large salad with 2 tbsp extra-virgin olive oil

DIRECTIONS

1. Pour the red palm oil into a large skillet set over high heat. When the oil is hot, reduce heat to medium, add the ground turkey, and cook, stirring occasionally, until it is nicely brown and cooked through.
2. Meanwhile, in a large bowl, whisk eggs until thoroughly mixed. Season with salt and pepper.
3. Set a large non-stick skillet over medium-high heat and spray pan with non-caloric cooking spray. Pour the eggs into the pan, add the cooked ground turkey, and sprinkle the vegetables on top of the eggs.
4. Reduce heat to medium-low and continue to cook, gently tilting the pan to move the eggs around the edges. When the frittata is mostly set, about 20 minutes, place it under the broiler for a minute or two to firm up the top and brown it a bit. Turn the frittata out of the pan and serve with the salad.

NUTRITION FACTS

Calories: 483, Carbs: 1g, Protein: 48g, Fat: 10g

10 CRAZIEST Diet Trends EVER

What do you think of these 10 Crazy diet trends? Leave a comment below if you have tried any of these or any others you think should be added to this list? 

4 Benefits of Getting Back to Nature

Author Richard Lou, who published the bestseller “Last Child in the Woods,” wrote about what he called a “nature deficit disorder” in relation to children, but he ultimately became overwhelmed by adults with stories about their own disconnect.

He’s not the only one to come upon this realisation. More and more people have noticed a disconnect, which is largely credited to a world that’s constantly surrounded by technology. While communication is easier than ever, the quality of that communication is rapidly decreasing, which is why many are looking to take a step back from technology and reconnect with nature. It’s a good idea for everyone, with numerous benefits, including the following.

Stress relief

Getting back to nature by doing something like taking a walk in the woods has been found to relieve stress by significantly lowering cortisol levels. A 2007 study published in the Journal of Physiological Anthropology, examined subjects’ cortisol levels, immune system responses and nervous system balance when walking in the woods, versus walking in a city environment.
Twelve volunteers were given physiological stress tests before and after walking in the woods, and then the same tests before and after walking in the city. Volunteers were also tested before and after watching images of the forest as well as images of cityscapes, on a television screen. The results revealed that the study participants’ cortisol levels and blood pressure readings were significantly lower after walking in the woods versus walking in the city.

Boosting creativity

In a study conducted by psychologists from the University of Utah and University of Kansas, backpackers scored 50 percent better on a creativity test after spending four days in nature without any electronic devices like smartphones or laptops.
Study co-author David Strayer, a professor of psychology at the University of Utah, said in a press statement: “This is a way of showing that interacting with nature has real, measurable benefits to creative problem-solving that really hadn’t been formally demonstrated before. It provides a rationale for trying to understand what is a healthy way to interact in the world, and that burying yourself in front of a computer 24/7 may have costs that can be remediated by taking a hike in nature.”

Improving health

Getting back to nature can help your body heal itself. In addition to all of the health benefits of stress reduction, spending time in nature allows one to connect with mind, body and soul – which can encourage healing from a wide range of chronic illness and disease. Instead of turning to medication to help deal with stress-related conditions like anxiety, depression, insomnia, chronic pain, hypertension and digestive disorders, experts say attuning with nature can help break the cycle in a much healthier way.

Better relationships

Spending time outdoors among beautiful scenery, without electronic gadgets, also provides the opportunity to cultivate better relationships by encouraging face-to-face communication as well as a mutual appreciation of nature – whether you take a stroll at the edge of an ocean, hike to a waterfall or walk in the woods alongside a winding stream.
You might just be surprised at what taking regular time outs for reconnecting with nature can do to improve your life.


By - The Alternative Daily

http://www.thealternativedaily.com/4-benefits-getting-back-nature/

Insane Taekwondo Skills

Tae Kwon Do was the first martial art that I studied as a child. A family friend took me under his instruction when I was still only 3 years old. If you have ever trained in a martial art, what discipline did you start with and at what age? Leave a comment below. 

8 Signs You’re Eating Too Much Sugar

Sugar is delicious. Anyone who denies that is lying. But because life is unfair, sugar, especially in copious amounts, is really bad for your health. In fact, once you learn about all the ways sugar impacts your body, it’s difficult to look at it the same way (despite knowing how heavenly it tastes).

So how do you know if you’re eating too much? Here are eight red flags your body is sending you that it’s time to cut back on the sweet stuff.

1. You constantly crave sugary things

The more sugar you eat, the more you’ll crave it. “More cravings then equal consuming more sugar—it becomes a vicious and addictive cycle,” Brooke Alpert, M.S., R.D., author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger, tells SELF. This isn’t just because your taste buds have adapted and left you needing more and more to get that same taste, but also because of how sugar gives you a high followed by a crash, just like an actual drug. “By eating a high sugar diet, you cause a hormonal response in your body that’s like a wave, it brings you up and then you crash down and it triggers your body to want more sugar.”

2. You feel sluggish throughout the day

What goes up must come down. After sugar causes an initial spike of insulin and that “high” feeling, it causes an inevitable crash. “Energy is most stable when blood sugar is stable, so when you’re consuming too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy,” Alpert says. Eating a lot of sugar also means it’s likely you’re not eating enough protein and fiber, both important nutrients for sustained energy.

3. Your skin won’t stop breaking out

“Some people are sensitive to getting a spike in insulin from sugar intake, which can set off a hormonal cascade that can lead to a breakout like acne or rosacea,” Rebecca Kazin, M.D., of the Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins department of dermatology, tells SELF. A sugar binge can show up on your face in just a few days. If your skin’s unruly, Kazin recommends reassessing your diet, otherwise “you may be treating skin for other issues without getting to the bottom of what’s really going on.”

4. You’re way moodier than usual

The blood sugar crash that happens when you’re coming off a sugar high can cause mood swings and leave you feeling crabby. Not to mention, if your energy is also tanking, that just contributes to a bad attitude.

5. You’ve been putting on some weight

Excess sugar is excess calories, and since it has no protein or fiber, it doesn’t fill you up (so you just keep eating it). It also triggers the release of insulin, a hormone that plays a big role in weight gain. When we eat sugar, the pancreas releases insulin, which carries sugar to our organs so it can be used for energy. When you load up on sugar, your body’s told to produce more insulin—over time, that excessive output can lead to insulin resistance. Insulin resistance means our bodies can’t respond to normal amounts of insulin properly and therefore can’t use sugar the right way. The initial weight gain from simply eating too many calories from sugar is being compounded by the disruption to your normal insulin response (there’s a link between insulin resistance and obesity). What’s more, when the pancreas works in overdrive for too long you can develop diabetes.

6. You’ve been getting more cavities

When bacteria chow down on food particles in between the teeth, acid is produced, which causes tooth decay. Our saliva maintains a healthy balance of bacteria on its own, but eating sugar can impact the pH and throw off the natural ecosystem. This gives the bacteria a chance to thrive and multiply, leading to cavities.

7. Your brain tends to get foggy, especially after a meal

This fog is a common symptom of low blood sugar. When you eat a lot of sugar, your blood sugar levels rapidly rise and fall instead of gradually doing so. “Poor blood sugar control is a major risk for cognitive issues and impairment,” says Alpert.

8. Nothing tastes as sweet as it used to

“Eating too much sugar basically bombards your taste buds,” Alpert says. “This sugar overkill causes your taste bud sugar tolerance to go up, so you need more and more sugar to satisfy that sweet craving.” When your taste buds need lots of sugar to feel like something is sweet enough, it can be tough to lower your base level. However, it you cut back and suffer through it in the beginning, you’ll eventually lower your tolerance again and be content with minimal sugar. You might even start to feel like things are too sweet for you and—gasp!—be happier consuming sugar in moderation.

—By Amy Marturana

http://blog.myfitnesspal.com/8-signs-youre-eating-much-sugar/

What makes muscles grow? - Jeffrey Siegel

Want bigger muscles here is the basic blue print for how!

interesting watch let me know your thoughts and ideas in the comment section below. 

💪🏼 Carrots The Super Food 💪🏼

I am sure that I was not alone, growing up I was told that eating my carrots would make me see in the dark. So as a child I didn't need much encouragement to eat them all, with ideas conjuring in my mind of having night vision abilities. While I don't know if this made my night vision any better, I am glad that I ate them now understanding the real benefits of these crunchy orange super veg.

Forget about vitamin A pills. Carrots provide vitamin A and a host of other impressive health benefits including beautiful skin, cancer prevention and anti aging. Learn how to reap the benefits from this crunchy power food.

Nutrition - Replacing Supplements 

"The brighter the hue, the better the carrot"

1 cup of chopped, raw carrots contains:

• 52 calories
• 1 g protein
• 12 g carbs
• 3.6 g fiber
• 0 g fat

Carrots pack a punch when it comes to nutrition rich in vitamins and minerals. Carrots contain 19 of the 21 essential amino acids, so munch on one pre and post workout to replace the expensive BCAA supplements! Naturally occurring Omega 3 & 6, as well as having good levels of Calcium and Magnesium which will replace your pre sleep recovery needs. 

High levels of both Beta-Carotene & Alpha-Carotene. Both alpha carotene and beta carotene are important for the prevention of vitamin A deficiency, which could lead to blindness. These carotenes serve as powerful antioxidants. They also appear to boost the immune system, and help the body fight against foreign agents such as bacteria and viruses. Thats without mentioning the other vitamins D through K. 

How To Eat Carrots

The nutrients in carrots are tightly encased in protein sacs that have to be broken by heat (cooking) or mechanical action (grinding, juicing, proper chewing).

Cooking the carrots in fat or oils, pureeing or juicing them increases the availability of carotenoids by 600 percent.

Fats also help the absorption of carotenoids into the blood by 1,000 percent, as carotenoids are fat soluble, so pour a little olive oil on top!

Not already sold? 11 more Reasons why you should be eating carrots

1.  Improves vision

There’s some truth in the old wisdom that carrots are good for your eyes. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat large amounts of beta-carotene had a 40 percent lower risk of macular degeneration than those who consumed little.

2.  Helps prevent cancer

Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer.

Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating rats.

3.  Slows down ageing 

The high level of beta-carotene in carrots acts as an antioxidant to cell damage done to the body through regular metabolism. It help slows down the ageing of cells.

4.  Promotes healthier skin 

Vitamin A and antioxidants protect the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tone.

5.  Helps prevent infection 

Carrots are known by herbalists to prevent infection. They can be used on cuts—shredded raw or boiled and mashed.

6.  Promotes healthier skin (from the outside) 

Carrots are used as an inexpensive and very convenient facial mask. Just mix grated carrot with a bit of honey.

7.  Prevents heart disease

Studies show that diets high in carotenoids are associated with a lower risk of heart disease. Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

8.  Cleanses the body 

Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fiber present in carrots helps clean out the colon and hasten waste movement.

9.  Protects teeth and gums

It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste. Carrots stimulate gums and trigger a lot of saliva, which, being alkaline, balances out the acid-forming, cavity-forming bacteria. The minerals in carrots prevent tooth damage.

10.  Prevents stroke

From all the above benefits it’s no surprise that in a Harvard University study, people who ate five or more carrots a week were less likely to suffer a stroke than those who ate only one carrot a month or less.

11. Sleep

In the Pennsylvania University study they found that consumption of the nutrient alpha-carotene was most closely associated with better sleep. Diets low in this nutrient were linked with trouble falling asleep. Gram for gram, carrots are the most potent sources of alpha carotene, behind canned pumpkin.

Canned carrots, carrot juice, raw baby carrots, frozen carrots and raw regular carrots are all excellent sources of this powerful carotenoid. Carrots also pack several other sleep promoting nutrients like potassium and vitamin B6, as well as vitamin A and biotin.

Warning: Running a Marathon Can Seriously Harm Your Health

Have you ever noticed that the marathon runners in the Olympics look like concentration camp victims?

Have you ever wondered why marathons are considered “healthy” in our society yet the first man that ever ran one collapsed and died immediately after?Yeah, and Pheidippides was fit too, likely selected for his job as a herald due to his speed and distance running ability – not some ancient Greek version of the modern couch potato.

While life may be a marathon your training program should not be. Running a half or whole marathon or competing in a triathlon are all admirable goals. But there are many dangers associated with excessive endurance training.

Dating as far back as the 1970’s, the misconception of mainstream training philosophies that 45 minutes to an hour or more a day of intense aerobic activity has led to an overtrained, unfit, immune-compromised exercising population.

Man was not designed for movement at a chronically sustained high intensity aerobic pace. We’ve all seen it in the local globo gym–day in and day out, week after week Jane and John plod away on the treadmills and ellipticals or pedal themselves into exhaustion in spin classes. It has done nothing to shed the extra fat on their butts and guts let alone tone them. I have never been impressed by any of these results.

What exactly are the problems caused by training for long periods of times at high intensities such as what occurs during a marathon? Several things. . .

• Debilitating osteoarthritis . . . at young ages

• Permanent scarring of the heart muscle

• Weakening of the thyroid and adrenal glands

• Tendonitis and other repetitive strain injuries

• Recurrent upper respiratory infections

• Increased oxidative damage (free radical production)

• Decreased fat metabolism

• Susceptibility to injury

• Loss of bone density

• Depletion of lean muscle tissue

• Coupled with the common high refined carbohydrate intake promotes a dangerous level of continuous systemic inflammation.

Eeek! Sounds like a workout gone very bad to me and the sad part is the intentions of this exercising population are good; they are doing this all in the name of “health.”–they are not out to destroy it.

Aside from the disastrous results mentioned above why is high intensity aerobic pursuit such a dead end? One reason is the high level of carbohydrates consumed needed to sustain this activity leads to chronic inflammation. You’ve all seen it–Sally and Johnny are running a 5 K so they load up on a big bowl of pasta the night before and chow down on bagels and juice immediately after their 36 min 5 K. Type 2 here we come.

But quite simply because man was not designed (evolved) to work like this; we have 2 primary energy systems to power our muscles. The first relies on the slow burning of fats keeping us fueled while at rest yet allowing for continuous low level aerobic activity such as walking, gardening and day to day physical tasks. Fat is a very efficient fuel, stored and burned easily and cleanly when lots of oxygen is present

Our second primary energy system that evolved is an ATP fueled system that allows us to do intense loads of work in shorts bursts. It is our high octane fuel. Think of the woman that lifts a car off her child trapped beneath it. Or the person that sprints after a mugger to get their wallet back. In other words all out effort for fewer than 20 seconds; flight or fight and life or death tasks and situations.

Our energy systems are far more complex than that but it boils to the fact that we were evolved to either move slowly and steadily or briefly and fast and we become both healthier and stronger by exercising and living in this manner.

All being said there are still people out there that want to run a half or whole marathon or a triathlon and there is a better and smarter way to train for it while avoiding the negative risks mentioned above. The days of logging mileage in excess of 20+ a week are rapidly becoming archaic. And so is the weak and skinny appearance of the stereotypical endurance athlete.

Many are finding that by incorporating strength and conditioning workouts into their training routine along with shorter more interval based training they are improving speed, power and overall performance along with reducing injury potential. Not to mention having a lot more free time, fewer injuries and no long term scarring/damage to the heart.

This has been hotly debated but well documented in the past several years. Leading the pack in the defense is CF Endurance’s Brian MacKenzie www.crossfitendurance.com. His training has many top level endurance athletes setting personal records far above past efforts with a dramatic reduction in training time and mileage.

Fitness can and should be achieved without the need for pounding the pavement for miles on end, a huge daily time commitment, and a long list of extreme risks to health both short and long term.

by Paula Jager

http://www.thehealthyhomeeconomist.com/how-running-a-marathon-can-seriously-harm-your-health/

Liquid Gold: 7 Health Benefits Of Honey That Could Heal Your Whole Body

Honey contains a treasure chest of hidden nutritional and medicinal value for centuries. The sweet golden liquid from the beehive is a popular kitchen staple loaded with antibacterial and antifungal properties that has been used since the early days of Egyptian tombs.

Honey’s scientific super powers contribute to its vastly touted health benefits for the whole body. The healthy natural sweetener offers many nutritional benefits depending on its variety. Raw honey is the unpasteurised version of commonly used honey and only differs in its filtration, which helps extend its shelf life. A tablespoon of raw honey contains 64 calories, is fat-free, cholesterol-free, and sodium-free, says the National Honey Board. Its composition is roughly 80 percent carbohydrates, 18 percent water, and two percent vitamins, minerals, and amino acids.

Typically, honey is sweet but can be cruel to infants. Spores of Clostridium botulinum bacteria — found in dirt and dust, which can contaminate honey — may lead to infant botulism and produce a toxin inside the body that can cause muscle weakness and breathing problems. The Mayo Clinic recommends waiting until after 12 months of age to give infants honey; consumption is safe for older adults and kids, since they have a mature digestive system that can handle the spores.

Consume honey responsibly and reap the numerous health benefits of this liquid gold.

1. ALLEVIATES ALLERGIES

Honey’s anti-inflammatory effects and ability to soothe coughs has led to the belief it can also reduce seasonal allergy symptoms. Although there are no clinical studies proving its efficacy, Dr. Matthew Brennecke, a board certified naturopathic doctor practicing at the Rocky Mountain Wellness Centre in Fort Collins, Colo., told Medical Daily in an email, "A common theory is that honey acts like a natural vaccine." It contains small amounts of pollen, which if the body is exposed to small amounts of it, it can trigger an immune response that produces antibodies to the pollen. "After repeated exposure, you should build up these antibodies and the body should become accustomed to their presence so that less histamine is released, resulting in a lesser allergic response."

2. ALL-NATURAL ENERGY DRINK

Honey is an excellent source of all-natural energy at just 17 grams of carbohydrates per tablespoon. This natural unprocessed sugar — fructose and glucose — directly enter the bloodstream and can deliver a quick boost of energy. The rise in blood sugar acts as a short-term energy source for your workout, especially in longer endurance exercises.

Brennecke said there is a con to adding honey to your workout. “If your goal in exercising is to increase muscle mass, working out on an empty stomach first thing in the morning is the way to go.  When your body is in starvation mode (upon waking in morning), and you start exercising, you release insulin-like growthfactor-1 (IGF-1), which will help you build bulk,” he said. Brennecke does warn this only works when blood sugars are low.

3. BOOSTS MEMORY

The sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain. A 2011 study published in Menopause found a daily spoonful of Malaysian honey may boost postmenopausal women’s memory, which can provide an alternative therapy for the hormone-related intellectual decline. After four months of taking 20 grams of honey a day, the women were more likely to have better short-term memory than their counterparts who took hormone pills.

Honey’s ability to help the body absorb calcium, according to Brennecke, helps aid brain health. The brain needs calcium in order to process thought and make decisions. “As our populations continue to get older and older, the likelihood of dementia setting in because of poor intake of vitamins and minerals continues to get higher and higher,” he said.

4. COUGH SUPPRESSANT

Honey can be the all-natural cure when it comes to pesky colds. A persistent cough that won’t go away can easily be remedied with two teaspoons of honey, according to a 2012 study published in the journal Pediatrics. Children between the ages of 1 and 5 with nighttime cough due to colds coughed less frequently when they received two teaspoons of honey 30 minutes before bed.

The golden liquid’s thick consistency helps coat the throat while the sweet taste is believed to trigger nerve endings that protect the throat from incessant coughing. Honey is believed to be as effective as the common cough suppressant ingredient dextromethorphan. It can be used in treating upper respiratory tract infections.

5. SLEEP AID

Honey can be a health aid for sleepless nights. Similar to sugar, honey can cause a rise in insulin and release serotonin — a neurotransmitter that improves mood and happiness. “The body converts serotonin into melatonin, a chemical compound that regulates the length and the quality of sleep,” Rene Ficek, registered dietitian and lead dietitian nutritionist at Seattle Sutton's Healthy Eating in Chicago, Ill., told Medical Daily in an email.

Moreover, honey also contains several amino acids, including tryptophan that is commonly associated with turkey. Honey’s steady rise in insulin, according to Brennecke, causes the tryptophan in honey to enter the brain, where it’s then converted into serotonin and then into melatonin, which is a sleep aid. This hormone is responsible for regulating sleep and wake cycles.

6. TREATS DANDRUFF

Honey can bring temporary relief to the scalp by targeting dandruff. A 2001 study published in the European Journal of Medical Research found applying honey diluted with 10 percent warm water to problem areas and leaving it on for three hours before rinsing led to itch relief and no scaling within a week. Skin lesions healed within two weeks and patients even showed an improvement in hair loss. The patients did not relapse even after six months of use.

Thanks to honey's antibacterial and antifungal properties, it can also treat seborrheic dermatitis and dandruff, which are often caused by an overgrowth of fungus. Moreover, “honey also has anti-inflammatory properties, which address the redness and itching on the scalp,” Brennecke said.

7. TREATS WOUNDS AND BURNS

Honey is a natural antibiotic that can act both internally and externally. It can be used as a conventional treatment for wounds and burns by disinfecting wounds and sores from major species of bacteria such as methicillin resistant Staphylococcus aureus (MRSA). A 2005 study published in the British Journal of Surgeryfound all but one of patients who suffered from wounds and leg ulcers showed remarkable improvement after applying a topical application of honey.

Dr. Diane Radford, a breast surgical oncologist in St. Louis, Mo., told Medical Daily in an email, Manuka honey has antibacterial properties for wound healing. “The precursor for the active antibacterial agent methylglyoxal (MGO) comes from the nectar of mānuka trees. A specialized research unit at the University of Waikato is looking into the conversion to the active product,” she said.

Honey has been utilized for its medicinal properties for over 2,000 years and continues its legacy as a multipurpose health aid.

By Lizette Borreli 

http://www.medicaldaily.com/liquid-gold-7-health-benefits-honey-could-heal-your-whole-body-325932