Fats & Omega-3

Omega-3 ranks among the most important essential nutrients out there today. It's one of the healthiest forms of fat, yet most people don't get enough of it in their diet. Omega-3 supports cognitive function (focus & concentration), is critical for maternity nutrition and brain development in kids, strengthens the immune and cardiovascular system, supports muscle activity and joint health, enhances endurance, and reduces inflammation.
 

All Things Breathing

Breathing is typically an ignored topic when it comes to health, yet breathing properly can improve oxygenation through your body, including your brain, is a powerful strategy for relieving stress and anxiety and even boosts physical performance. It’s one thing we have to do to survive, yet never practice doing it correctly! One of the most simple yet beneficial things I’ve ever done is developed control over my breathing.

Coffee Edition - 5-Bullet Friday

Who doesn't love a good cup of coffee? 

Drink up – coffee is healthier than previously believed  — 
"If you look at the data, it's actually quite clear that coffee is beneficial," says Dr. Donald Hensrud, director of the Mayo Clinic's Healthy Living Progam. The evidence, according to Hensrud, shows that coffee can protect against Parkinson's, liver disease, liver cancer and Type 2 diabetes. It may help prevent multiple sclerosis and dementia, in addition to Alzheimer's. Coffee improves mood, decreases the risk of depression and may boost overall longevity rates, he adds.

More Veggies Please – 10 Veggie Hacks

More Veggies Please – 10 Veggie Hacks

Picture this – you see a mound of dark green leaves piled on your dinner plate. They glisten from the freshly-steamed dew still resting on the crisp edges. You’re mouth begins to water and you begin shinning your fork, ready to commence scarfing.

Put that tongue back into your mouth and wipe that drool off your chin…

Ok, so maybe most of us don’t daydream about vegetables.

In fact, most of us don’t even eat ENOUGH vegetables. After-all, it’s recommended we consume 6-7 servings a day. That’s A LOT!

What if eating vegetables were easy – so easy that you didn’t even know you’re eating them.

Would you eat more?

Get a fat-burning workout in less than 4 minutes

If you suffer through hours of chronic cardio on the treadmill or spin class in hopes of burning stubborn fat, I’ve got good news – you don’t have to train like you did in high school to get back in shape. In fact, you don’t even want to.

For most people, exercising one or more hours a day isn’t sustainable or even possible. Think about those long P90X workouts – I never got through the first month!

I want to tell you a quick story and then we’ll get back to shortening your workout routine.

If you can’t exercise, there’s still hope for burning fat through healthy living

I often hear from clients and evolved members that they can’t exercise due to an injury or limited time. “So how can I still lose belly fat?” The good news is, you don’t have to have an intense exercise to burn fat. You just have to really dial in on the other environmental factors or what I like to call “pillars of health”.

The following pillars are the foundations to achieving robust good health, a great looking body, a strong immune system, boundless energy, complete mental clarity, increased productivity, happiness and self-confidence.

How to Get Your Needed Vitamin D Safely This Summer

How to Get Your Needed Vitamin D Safely This Summer

If you’re like us, you’re probably trying to get as much vitamin D this summer that you possibly can. If you didn’t know, sunlight gives the human body the ability to stimulate vitamin D production. It’s startling to find out that an estimated 50% of Americans are deficient in this vital life booster. This means you or someone in your family may be deficient.

Vitamin D deficiency is a major predisposing factor in at least 17 varieties of cancer, as well as heart disease, stroke, hypertension, autoimmune disease, type 2 diabetes, depression, birth defects, and infectious disease.

Fat Can Make You Skinny

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I was at a party this past 4th of July and a woman standing next to me pointed out a dessert she had made. With a twinkle in her eye she said "It's fat free and sugar free." I sarcastically thought to myself, yum  and then I realized - some people still don't know. Fat still has a stigma attached to it which evident when shopping for full-fat yogurt. Good luck finding a yogurt that isn’t low-fat or fat-free. This is a shame because full-fat yogurt tastes better and is actually better for you.

Much of this is driven by the major food companies’ vested interest in fat-free options. They don’t want you to know the truth.

Here’s the truth – ever since the low fat craze in the 80s, Americans have gotten fatter and unhealthier.

As it turns out, fat does not make you fat but actually improves body composition, especially when eating a whole food diet.

In fact, our bodies need healthy fat. Completely avoiding it can be detrimental to our health. Fat is very nutrient-dense, it’s the building block of our cells and hormones, and it allows our bodies to absorb more antioxidants and other nutrients from our food. Fat-soluble vitamins like A, D and E need to be eaten with fat in order for your body to synthesize it properly. This is why many multivitamins recommend taking it with a meal.

That means every time you eat a salad with fat-free dressing, you’re not taking full advantage of all the nutrients in the salad! Same goes for green smoothies – if you load it full of fruit and spinach but avoid fat, you’re missing out.

If you juice or supplement with a greens food powder like ēRaw, I recommend you add a healthy fat with it. If you’re blending it, add some avocado. If you’re making it in a shaker, add coconut milk, coconut oil or MCT oil like IGNITE. I’m surprised by how many people just use water and miss out on the opportunity to get all the vital nutrients that need fat for absorption.

Fat also allows for food to digest slower so you stay full longer and it reduces insulin spikes, which can cause health issues over time. If you’re drinking a smoothie, and you’re hungry an hour later, it might be that you’re missing some fat or protein. Plus, fat makes everything taste way better!

Broccoli with butter or broccoli without butter? Hmmmm.

Here are several healthy fats you want to include in your diet. Coconut oil is nature’s richest source of healthy medium-chain triglycerides (MCTs). MCTs: - are easily digested, thus putting less strain on your digestive system. This is especially important for those with digestive or metabolic concerns. - strengthen and support our immune system - are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat. - in coconut oil can actually help stimulate your body’s metabolism, leading to weight loss.

Avocados, which are actually classified as a fruit, are rich in monounsaturated fat that is easily burned for energy. They also provide close to 20 essential health-boosting nutrients. Previous research has found that avocados can help optimize cholesterol levels within as little as one week; contains compounds that appear to inhibit and destroy oral cancer cells, and those that protect against liver damage. They’re also very low in fructose and have anti-inflammatory properties. Avocados are one of the safest fruits you can buy conventionally-grown, and most experts do not believe you need to purchase organic ones.

Butter and Ghee I’m referring to real butter, not margarine and low-fat, low-cholesterol “spreads” since these often contain the unhealthy trans fats that should be avoided.

Butter contains omega-3’s, conjugated linoleic acid (CLA), beta-carotene Vitamin A, K, D, and E and even antioxidants. CLA stimulates thermogenesis, or the burning of calories by raising body temperature. This is one of the reasons why healthy fats don’t make you fat, and instead may help you burn fat. Butter also contains an anti-inflammatory fatty acid called butyrate. It's a great option for cooking because it's stable enough to resist heat-induced damage.

Butter has even made a recent appearance on the cover of Time magazine where it announced “Eat Butter”.

I recommend butter from grass-fed cows like KerryGold which is higher in the nutrients mentioned above.

Even if you’re intolerant to dairy, you may do well with butter since most of the proteins found in milk that often cause problems have been removed. If butter doesn’t work well with you, try ghee which is clarified butter, with all of the proteins completely removed.

Now, this doesn't mean you can eat all the fat-laden junk food you can imagine. What it does mean is that you don't have to be afraid of enjoying healthy fat. In fact, if you can find some full-fat yogurt, go for it! Just be sure to eat more fruits, vegetables, and properly-raised meats as well.

Fats to Avoid Avoid all types of fat that contain industrial and polyunsaturated oils. This includes soybean and other seed oils like corn, canola, sunflower, safflower, and grapeseed oil along with shortening, margarine, low-fat, low-cholesterol “spreads” or anything with “partially hydrogenated” in the ingredients list.

What are your thoughts on fat? I'd love to hear from you.

When Should You Supplement

supplements

How many supplements are you currently taking? Do you know why you’re taking each of them? It’s surprising how many people take supplements and aren’t even sure why or what they are for. I’m often asked “When should I supplement? Are they a waste of money?”

I spent years looking into this when I was developing one of the product lines for evolved Natural Solutions. And supplements can be a waste of money, if you’re not sure why you’re taking them.
Some Supplements Really Can Make a Difference Research in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.

In another study, giving children fish oil and a multivitamin improved both their behavior and intelligence scores.
Start with a great Multivitamin/Mineral It’s always better to get your nutrition from whole real food first. But that’s not always possible.

recent paper by scientists from the Council for Responsible Nutrition in Washington concluded that:

“In large proportions of the population, micronutrient sufficiency is currently not being achieved through food solutions for several essential vitamins and minerals. Use of age- and gender-specific multivitamin supplements may serve as a practical means to increase the micronutrient status in subpopulations of Americans while not increasing intakes above the upper intake level.”
Also consider… • The progressive depletion of the nutritional quality of our soil, which is supposed to feed our food. For example, one study in the Journal of Nutrition and Health found copper levels have dropped by 90% in dairy, 55% in meat, and 76% in vegetables! • Chronic stress in our lives is higher than ever before • Nutrition is stripped from a majority of the processed food we eat • The food we purchase from the grocery story is often time 2 weeks old. The longer that a fruit/veggie has been harvested, the more nutrition it loses. A study at Penn State University found that spinach lost 47% of its folate after just 8 days. • Out-of-season vegetables may have more than half the nutrients found in in-season vegetablesResearch reveals that most diets are now so micronutrient deficient that they require on average 27,575 calories to supply all the essential nutrients that you need!

At minimum, I would recommend a good whole food multivitamin/mineral for everyone just to cover all your micronutrient bases.
Besides a daily multivitamin, when else should you consider supplementing?

1. Look at other core nutritional gaps you might have, especially in the realm of macronutrients (healthy fats, high quality protein, whole food carbs and fiber). Dialing in on these will help you optimize body composition (muscle vs fat) and overall well-being.

• If you’re not eating high omega-3 healthy fats from oily fleshed, cold water fish such as wild Alaskan salmon, mackerel, sardines, herring and black cod, take a fish oil supplement. I take fish oil on days I don’t eat fish. • On days you didn’t get enough greens in like kale and spinach, consider using an organic greens powder. • If you’re not getting sufficient sun, take a vitamin D and K supplement. On days I don’t plan on getting much sun, I supplement in the morning. BTW, 70% of the population has inadequate vitamin D levels. • If you’re not getting adequate levels of high-quality protein for muscle building and maintenance, add a high-quality protein powder. • If you don’t use a lot of herbs and spices or drink green tea, consider a phytonutrient supplement. • If you don't eat fermented food like sauerkraut, kimchi, or yogurt, consider taking probiotics.

We offer a free Core Health Assessment to determine nutritional gaps in your diet. Take it here.
2. Next, consider health concerns and health optimization.

Supplements carry much less risk than prescriptions so you may want to talk to your doctor about more natural alternatives before resorting to a prescription. There are many supplements that can address health-specific issues.

Before you take any supplement, know what your intended goal is and really determine your best option.
3. Use supplements to gain a competitive edge and increase progression in performance goals (mental and physical).

For example, if you’re looking to build muscle and improve post-work-out recover, consider a protein powder. If you want to boost stamina so you won’t fade in the middle of a high-intensity workout, consider D-Ribose.

We have an entire line of sports specific supplements that are guaranteed free of banned substances. Check out our Klean Athlete line here.
Before Taking a Supplement Remember, it’s just as important to invest in a high-quality supplement as it is for high-quality food. At minimum, make sure your manufacturing company is cGMP certified but NSF certification is the pinnacle of quality. Here’s more info on our quality standards: http://www.evolvedns.com/quality
What supplements do you currently take? What's your biggest confusion around supplements?

10 Simple Habits that Burn Fat


I believe success begins with good habits. I never used to floss my teeth. It just seemed like such a pain and waste of time. Then I thought about how simple it was with such a big return (things like prevention of cavities and heart disease), so I decided to start. At first it was difficult, but after a few weeks of consistently doing it, it’s automatic. In fact, I can’t go a night without doing it. That’s how powerful a habit can be.

Here are 10 simple but powerful habits to help burn fat.

1. After your feet touch the floor in the morning, say your “WHY” – I know what you’re thinking “How is talking to myself going to help me burn fat?” Hear me out on this one.

Why do you want to improve or? Lose weight? You need a very strong motivation – wanting to have better health so you don’t suffer or set a good example for your kids. If looking good is not a motivator, feeling strong or empowered may be.

The fact is, if you don’t have a strong “why”, you’re much more likely to fail. By repeating your “why” first thing in the morning, you program your mindset for that day. So when something gets difficult (i.e. you get a sugar craving or consider skipping a workout), you fall back on your “why”. It motivates you to do what you need to do to burn fat.
2. Eat a high-protein breakfast (20-30g or at least 40% of your breakfast calories) – Consider this your battery’s jump-starter. Protein not only boosts your metabolism, it keeps you full longer, and decreases carb impulses. Starting with carbs in the morning can increase hormones that lead to fat gain. Protein also contains amino acids that build lean muscle, and muscle burns fat. So eat some eggs (with yolks), drink up a protein shake, or both in the morning.
3. Skip breakfast once in a while – It’s called intermittent fasting (IF). IF has a hormonal response that causes your body to release more growth hormone, which helps to preserve lean tissue and increases utilization of stored body fat. In addition to fat loss, IF’s potential benefits include improved cholesterol numbers and insulin sensitivity; promotion of cellular, increased lifespan (in animal studies), better athletic performance, and better appetite control.

There are many variations to this but the most common is a compressed feeding window, often eating all your meals somewhere between four and eight hours. The timing of this window varies depending on the individual’s schedule and preferences. After the IF period, listen to your body – you don’t have to make up for “lost calories” but don’t be afraid of getting the same amount of calories that you would normally get. This isn’t so much about total calories as it is about the episodic deprivation.

Once you become fat adapted (burning fat as fuel rather than sugar - learn more here), this becomes much easier than you would think. Try it once a week for a month and see if it works for you. I typically do this twice a week, eating from 11AM-7PM (16/8).

Note: Before attempting IF, make sure you’re getting good and sufficient sleep, minimizing or mitigating stress, and exercising well, as IF can be an additional stressor on the body.
4. Workout on an empty stomach – When you wake after sleeping for 8 hours, your body has most likely burned through its stored carbs and coverts to burning fat. When you work out first thing in the morning before eating or drinking anything (except water, plain tea or coffee), your body taps into your stored fat for fuel.

CAUTION: You may not be able to immediately start working out on an empty. If you feel sick or don’t have the energy, try drinking a light protein smoothie before working out and eventually eliminate that. I like drinking evolved coffee before working out if I feel I need something in my stomach.
5. Remove all unhealthy (processed) food from your home and work – If it’s not there, you can’t eat it, especially when bored or stressed. This works. Since you probably spend a majority of the time at these two places, 80% of the temptation is eliminated. If you stick to this habit, treat yourself once and a while when you’re out.

The key is not to starve yourself but to replace processed food with healthy options. Having healthy snacks on hand and always available will allow you to avoid temptation.
6. Drink water and tea throughout the day – Water keeps you satiated and hydrated which reduces the possibility of binging or unnecessary eating. Water also ensures optimal liver function for fat loss. I like to use a water infuser like this one to keep my water flavored and boost its antioxidant content.
7. Get your cortisol under control (sleep and stress) – Cortisol is the stress hormone. If you’re consistently getting poor sleep or not managing your stress properly, cortisol can increase. This causes your body to store fat. Acquiring good sleeping habits and stress management techniques can put fat-burning on autopilot.
8. Try to get in at least 10,000 steps in every day – You don’t have to work-out intensely every day - just the act of moving often throughout the day can change your body composition. Pick up a FitBit or some other activity tracker and try for 10,000 steps each day. This is my secret weapon for fat loss and it’s really simple. Set reminders to stand up and walk if needed.
9. Read all ingredient labels - Familiarize yourself with everything that you put into your body. When you become cognizant of what you put into your body, you’ll be less likely to eat what makes you fat. Avoid labels that have ingredients with forms of added sweeteners, real or artificial (honey, agave nectar, Splenda, Equal, Nutrasweet, sugar).

Also avoid forms of processed grains or gluten like bran, germ, malt, starch, modified food starch, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), texturized vegetable protein (TVP), binders, fillers, natural flavoring. Avoid unhealthy oils like soybean and other seed oils like corn, canola, sunflower, safflower, and grapeseed oil along with margarine or low-fat, low-cholesterol “spreads.”
10. Mindfully eat – Mindfully eating involves chewing slowly (30-45 chews) and being intentional by putting your fork down after each bite. Taste all the flavors of your food – experience its feel, its weight, its appearance, its dimensions, its texture and taste, and don’t drink while chewing. Also, be mindful of the amount of carbohydrates and processed food you eat. You may be surprised. Being mindful can help you reduce the amount you eat (and probably need). You will become more conscious of WHAT you eat as well.

Commit to making small, incremental improvements - rather than pressuring yourself into thinking that you have to do it all at once. If you're interested in incorporating more fat-burning habits into your life, click here.

What habits would you want to incorporate into your daily routine? Are you interested in learning more about using habits to burn fat and live a healthier life?

What is Supplement Synergy and How Can it Make You Healthier


Food Synergy You will probably never hear this from a supplement company, but getting your nutrients from food is much better than getting it from supplements. Why is real food better? One reason is something called food synergy. Food synergy enables all the macro- and micronutrients found in food to be utilized by the body to their fullest extent or combing different foods to increase nutrient absorption. You’re literally getting more out of your food than you normally would.
An example of food synergy is tomatoes and olive oil. Lycopene, found in red vegetables and fruits like tomatoes, may be help to prevent heart disease, atherosclerosis and even breast and prostate cancers. It may also be the most powerful carotenoid against singlet oxygen, a highly reactive oxygen molecule and a primary cause of premature skin aging. When you add olive oil to tomatoes, the oil’s healthy fats enhance the amount of the lycopene that your body can store and absorb, providing a combination that’s bursting with flavor and health benefits.
Another example of food synergy is sprinkling cinnamon on your coffee instead of sugar. This will not only boost the flavor, but it will also help keep your blood sugar at a healthier level preventing energy dips and spikes in your hunger level. A study published in the American Journal of Clinical Nutrition revealed that cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more binging later.
The opposite can also occur. Tannins found in coffee and tea can prevent absorption of calcium so stay away from them at least 30 minutes after eating calcium-rich food like greens.
Supplement Synergy Supplements can also have a positive effect when combined. Certain enzymes need to be present to properly digest macro-nutrients like carbohydrates. This is why our ēMulti is a WHOLE FOOD multivitamin…it includes the enzymes, amino acids and co-factors typically found in whole foods, not just the isolated vitamins. For example, ēMulti contains bioflavonoids to help with vitamin C absorption
Another example is vitamins D and K. Vitamin K2 protects against Vitamin D toxicity, and vice versa and they both work together to shuttle calcium into the bones rather than allowing calcium to build up and harden in the arteries. This is exactly why we combined vitamins D and K in our Liquid D&K.
Many antioxidants have a synergistic effect on each other as well. When supplementing, it’s best to take a wide range of these nutrients and botanicals in moderate doses rather than very high doses of any one of them.
Below are some science-based examples of antioxidant synergy, all of which were used to develop our ēOxidant formulas. It is very possible that there are synergistic effects between multiple antioxidants that science hasn’t yet discovered.

• Alpha-lipoic acid (ALA) and acetyl-L-carnitine: These compounds work synergistically to restore mitochondrial integrity, help direct energy to the cells and fight memory loss. • Astaxanthin, CoQ10 and alpha-linolenic acid: Alpha-linolenic acid is a fatty acid that helps maximize absorption of astaxanthin, CoQ10 and other fat-soluble antioxidants in ēOxidant.* • Green tea has synergistic effects with key components of turmeric, increasing cell protective activity. • Rosemary extracts have shown to work synergistically with lycopene in protecting against free radical damage to good LDL cholesterol. • Astaxanthin and resveratrol have been shown to help absorption of other micro- and macro-nutrients derived from herbs.

Dark Chocolate Kale Protein Smoothie


Evidence suggests that higher consumption of chocolate is associated with lower levels of total fat (fat deposited all over the body) and abdominal fat, independently of regular physical activity and diet, among other factors (1).

Chocolate is rich in flavonoids, especially catechins – which have important antioxidant and anti-inflammatory properties.

Chocolate also produces higher levels of physical energy and mental alertness while, lowering blood pressure in women. It may even block feelings of pain and anxiety (2)!

One-and-a-half ounces of dark chocolate a day for 2 weeks has been linked to a reduction in stress hormone levels (3).
Dark Chocolate Kale Protein Smoothie Smoothie Type Super Greens

Rating Troy - 3 stars Taneen - 2 stars Brixton (4 year old) - 100 stars Suri (2 year old) - 18 stars

Required Machinery Blender

Ingredients • 2 scoops Dark Chocolate ēWhey • 3 kale leaves (stem removed) • 1 scoop eRaw Organic Greens • 1/4 cup coconut milk • 1/2 avocado • 1 freshly squeezed lemon juice • 1 Tbsp raw honey< • 1 Tbsp chia seeds • 1 cup frozen wild blueberries • 1 Tbsp cacao nibs (added at the end of blending) • Coconut shred for garnish

Let me introduce myself


One of my fellow bloggers and a close friend suggested a write a post to help you all get to know me a little better. I think you will find some value in my story.

Here’s a before and after picture of me. The first picture is in my mid-20’s. I was following conventional wisdom; a low fat diet, worked out an hour a day doing lots of curls and lots of cardio (man did I hate running on the treadmill!). My 20’s… I should have been in the best shape of my life!

The 2nd picture is me now, at age 34. I am in the best shape of my life and I feel like I can only get better. I don’t have the energy crashes I used to and my mood and overall outlook on life is the best it has ever been.

How did I get here? I went against conventional wisdom through diet, exercise, and supplementation. I now only work out 2-3 days a week for about 20-30 minutes (here is a great program to get started on). I move a lot throughout each day, I eat pretty much what I want, which happens to be a lot of whole foods, typically sticking with a higher fat, lower-carb Paleo-style diet. Now that I’ve gotten to this point, there’s minimal effort required for maintaining a healthy lifestyle.

I have a lot going on these days and by embracing this “unconventional” lifestyle I have been able to make it work for me and my family. I’m a super busy dad, balancing a full-time job at a Fortune 500 company, running my own supplement company, writing 3 blogs, raising 2 toddlers, and I can't forget my full-time wife. With a 2 hour commute every day to work and everything else going on, it would have been easy for me to come up with excuses. And to be honest, if I had to put the same effort into it as I did back then with almost no results, the excuses would have turned into reality.

This self-discovery took a lot of time, research, and trial and error. I spent a lot of time focusing on diet, exercise, and supplementation individually and various combinations of 2 at the same time. It wasn’t until I honed in to all 3 that I was able to see results quick and easy with little effort when compared to what I was doing in my 20’s.

I take daily supplements but you don’t have to in order to live a healthy life (you won't hear that from most supplement companies). You can achieve health through the food you eat. Supplementation is only meant to compliment your diet in areas you may be lacking (although a multivitamin might be considered a must). I believe supplements can help you achieve results faster and help you get that extra edge. I feel it certainly has for me.

If you decide to supplement, know that not all supplements are created equal. That Centrum you take every day may be doing your body more harm than good (check out this post). Quality is everything yet it is one of the most neglected areas. Always know what you are putting in your body, whether it be food or supplements.

I’ve done the work and I am sharing my wisdom. I have helped many people reach the same success I have and I look forward to continue helping others. This is my passion. This is my life. And it brings me great joy seeing others succeed as I have.

I’m not trying to sell you anything except great health (although we do sell some of the best supplements on the planet if you’re interested ☺.)

Check out my personal blog if want to find out more about creating opportunity and staying young & healthy. Join Here.

Stay Healthy, Troy

The Benefits of Matcha Green Tea and a Smoothie Recipe

Matcha green tea is the most nutrient-rich type of green tea. It is 10 times higher in antioxidants than traditional green tea. In addition to providing trace minerals and vitamins (A, B-complex, C, E, and K), matcha is a potent source of unique catechin polyphenols which have anti-aging and DNA protecting qualities. A 1999 University of Indiana School of Medicine study showed green tea supports DNA integrity and decreases free radical generation.

The polyphenols found in green tea also reduce harmful HDL cholesterol in the blood, protect against oxidative damage to helpful LDL cholesterol, stabilize blood sugar levels, help reduce high blood pressure and enhance the resistance of the body to many toxins. The most important polyphenol in green tea is Epigallocatechin gallate (EGCG). One study indicates that EGCG is 25-100 times more potent than antioxidant vitamins C and E.

Studies have shown that green tea polyphenol compounds may inhibit cancer, help prevent cardiovascular disease, help boost immunity, and slow the aging process. Green tea is synergistic with key components of turmeric, further increasing cell protective activity.
Green tea has also been shown to:

• Help protect against bacterial infections* • Promote joint health and stronger bones* • Reduce inflammation* • Enhance the effects of antibiotics*
You can also find matcha green tea in our eOxidant Botanical Extracts formula.
MATCHA GREEN TEA & LIME SMOOTHIE This is a tangy and refreshing whole food smoothie that's high pre- and probitics to help with digestion and boost your immune system Ingredients

• 2 scoops Vanilla Bean ēWhey • 1/2 cup coconut milk • 1/2 cup organic full-fat plan yogurt or kefir • 1 freshly squeezed lime juice • 1 Tbsp raw honey • 1/2 tsp pure vanilla extract • 1/8 tsp ground clove • 1/8 tsp nutmeg • 1/2 tsp cinnamon • 1 tsp matcha green tea • 1 Tbsp potato starch

The Benefits of Turmeric and a Smoothie Recipe

turmeric smoothie

Often referred to as the world’s most important herb, turmeric has been shown to increase critical detoxification enzymes and reduces free radical stress. In fact, it has a large ORAC value (the antioxidant measurement), and it contains anti-cancerous properties, potent anti-inflammatories, as well as anti-viral, anti-bacterial and anti-fungal constituents

The antioxidant content within turmeric comes from active compounds called curcuminoids. Curcumin protects against both water- and fat-soluble free radicals. It enhances the body’s level of antioxidant compound such as glutathione, promoting the proper detoxification of cancer-causing compound by the liver. Turmeric is also recognized as an adaptogen, helping to support your body against stress and providing immune system support.

Curcuminoids deliver antioxidants that may be: • 5 to 8 times stronger than vitamin E and also stronger than vitamin C • 3 times more powerful than grape seed or pine bark extract • Strong enough to destroy the hydroxyl radical, considered by many to be the most reactive of all oxidants

In addition to its antioxidant properties, turmeric is often used for arthritis, tendinitis, and bursitis for its anti-inflammatory properties. Other potential benefits of curcumin include: • Promoting healthy skin and eyes* • Supporting joint health and overall skeletal system* • Promoting healthy blood and liver functions* • Supporting a healthy digestive, circulatory, and neurological system* • Promoting a healthy female reproductive system*

You can also find turmeric in our eOxidant Botanical Extracts formula.

TURMERIC BERRY PROTEIN SMOOTHIE I recently made this smoothie and it was delicious! It has a slight turmeric taste but it's not overbearing. The fruit eliminates the strong bitterness usually associated with turmeric. AND I wasn't hungry for five hours after! Plus, it's kid approved. My kids loved it.

Ingredients

Prebiotics – Possibly More Important than Probiotics

gut

Probiotics (beneficial gut bacteria) are the hottest term in the supplement industry right now. Rightfully so – they control many aspects of health as I discussed in a previous post. But there’s a lot more to the story then just popping a few capsules of probiotics. Probiotics have to be “fed” in order to survive. That’s where prebiotics come in. Prebiotics are indigestible food ingredients that stimulate the growth and maintenance of our beneficial gut flora.

Properly feeding the good bacteria may prevent bad bacterial overgrowth, resulting in improved health. Recent research by academic and industry experts suggests that supplementing with or consuming prebiotic-rich food may be more important than taking probiotics.
There are 2 known forms of prebiotics: soluble fiber and resistant starch.

Soluble Fiber Soluble fiber is indigestible by humans but serves as a great form of prebiotics.

Some forms of soluble fiber are inulin and oligofructose, along with fructooligosaccharides (FOS), galactooligosaccharides (GOS), other oligosaccharides and pectin. Fresh fruits and vegetables are a great source of soluble fiber as well.

Here are some examples with the amount of food required to obtain 6 g prebiotic fiber (the minimum effective dose): •Chicory root – 41.6 g/22.9 g •Jerusalem artichoke – 18 g/13.5 g •Dandelion greens – 13.5 g/10.8 g •Garlic – 12.5 g/5 g •Leek – 6.5 g/5.2 g •Asparagus – 2.5 g/2.5 g •Banana – 0.5 g/0.5 g

Resistant Starch Emerging evidence has revealed that resistant starch may be a great way to get prebiotics into our diet. Starchy vegetables and fruits (such as bananas) are good sources. Surprisingly, white potatoes and white rice that have been cooked and cooled, are also high in RS. You can try incorporating hard-boiled or converted rice like Uncle Ben’s original which tends to be higher in RS then other forms of rice.

Potato starch is another inexpensive and easy to use option. One tablespoon contains about 8 grams of RS. It’s mixes easily and doesn’t have much of a taste. Start with 1 tablespoons of potato starch in yogurt or a smoothie and increase up to 4 tablespoons a day. You may experience some gas in the beginning but this will subside as your gut biome becomes healthier. We recommend this brand of potato starch.

Benefits may be seen from as little as 6-12 grams/day of RS, but closer to 20 grams/day might be ideal. Potential effects of increasing RS include reduction in appetite, weight loss, lowered fasted blood glucose, and even lucid dreams!

If you decide to supplement with probiotics, ensure it has some type of prebiotic as well. When we developed eWhey, we included several forms of prebiotics to further enhance its healthfulness.

Feed your healthy gut bacteria for a month and see if you notice a difference.