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

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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

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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.

The Four Pillars for the Perfect Protein Supplement


When searching for a protein supplement, it's important to consider the following four "pillars" to ensure you're getting the highest quality and most bio-available protein possible.
The Highest Biological Value (BV) Protein is measured with a Biological Value (BV) which refers to how well and how quickly your body uses the protein that you consume. The higher the BV of the protein, the more nitrogen your body can absorb, use, and retain, promoting the most lean muscle gains.

Whey protein has the highest BV with a value of 104, while soy protein is at a distant 74. Beef, eggs, and fish also measure high, though not as high as whey. Plant-based proteins are measured much lower, so it's optimal to get your protein from an animal source.

Whey protein is rich in the amino acids critical for developing and sustaining new muscle mass. It contains every essential amino acid, plus some of the non-essential ones, making it a complete protein. In fact, whey provides more Branch Chain Amino Acids (BCAAs) than any other protein source.

The BCAAs are leucine (mentioned above), valine and isoleucine. These make up one third of the amino acid profile of your muscles. The BCAAs’ most important job is to assist in synthesizing other amino acids that muscle building requires, including glutamine. Whey supports your immune system by raising levels of glutathione – a tiny molecule that’s found in every cell as its ‘master’ antioxidant and detoxifier. It is one of your body’s best-kept secrets in the war against free radicals and the normal signs of aging.

eWhey Organic Protein is cold-processed ensuring the highest BV. It’s digested so rapidly that it increases the refueling speed of your muscles during that critical time just following your workout.
Organic & Pasture-Raised If you do choose to go with an animal source for your protein, it's best to choose grass-fed animals which are higher in essential fatty acids such as CLA (conjugated linoleic acids) and lipolic acid. They typically have three to five times more CLA than grain-fed animals. CLA supports healthy body composition levels.

Free-grazing cows are humanely raised and will never see the inside of a feedlot. Compare that to where your typical whey protein comes from; CAFO (Concentrated Animal Feeding Operations) are generally raised in filthy, crowded conditions. CAFO cows are typically feed GMO grain diets (especially corn) which create a much higher level of acidity in the animal’s stomach, leading to many health problems.

Organic ensures the whey is derived from cows that have access to natural pastures not treated with pesticides, fertilizers, genetically modified (GM) ingredients or other harmful chemicals. The cows are never treated with antibiotics or growth hormones such as rBGH/rBST. Studies have shown that synthetic growth hormones used to increase milk production in non-organic dairy cows may be carcinogenic and can also be linked to early onset of puberty in preteen girls. A four-year long, $25-million EU study into organic food, the largest of its kind to date, found that milk from organic herds contained up to 90 percent more antioxidants.
Cold-Processed and Non-Denatured Cold-processing leaves the protein unaltered (non-denatured) by heat, chemicals, or enzyme action which ensures all the natural qualities are unchanged. As mentioned above, cold-processing retains the maximum BV of all the key amino acids, protein fractions and beneficial micronutrients present and intact, promoting a healthy immune function and healthy flora balance.

Don't be fooled by the term "undenatured" - it is not possible for a protein to be undenatured. Once a protein is denatured, it cannot be refolded.
Concentrate (Not Isolate) This is the least processed form of whey, so it contains the most beneficial compounds and a complete spectrum of amino acids (including BCAAs) and immuno-supportive nutrients. ēWhey™ still contains the vital protein-bound fats naturally present in raw milk and is assimilated by your body much easier than any protein isolates. Protein isolates are acid/ion exchange processed protein which denatures the amino acid profiles by using acids and chemicals to separate the whey from the fats. Protein isolates are deficient in key amino acids and nutritional cofactors.

ēWhey Organic Protein Can Boost Your Immune System

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Whey protein naturally contains immune boosting components. These components are usually destroyed in the process of making the whey. evolved Natural Solutions uses a proprietary cold-processing method for making ēWhey Organic Protein which preserves the maximum amount of immune components. Here are the different protein fractions and immuno components found in ēWhey.

Lactoferrin A multi-functional protein to which several physiological roles have been attributed. These include: • Defense against microbial infections • Regulation of iron transfer and metabolism • Anti-inflammatory activity • Regulation of cellular growth • Protection against cancer development and metastasis

  Glycomacropeptides (GMP) A casein derived peptide found in whey protein. GMP is a by-product of cheese manufacturing. Its beneficial biological roles include: • Stimulation of cholecystokin (CKK), a peptide hormone that regulates satiety, food intake and energy. The stimulation of CKK has been linked to early satiety from meals, reduced food intake and weight loss. • Inhibition of platelet aggregation, a cardiovascular protective property • Support of beneficial gut bacteria (bifido bacterium) • GMP rich whey is also a good source of branch chain amino acids (BCAA), which have shown to help promote muscle buildup and prevent muscle wasting

  Alpha Lactalbumin The most abundant fraction in human Whey, alpha lactalbumin plays a key biological role in the production of the sugar lactose, essential for growth and brain development of the newborn. Alpha lactalbumin is believed to possess antibacterial and anti-cancerous activities. A folding variant of alpha lactalbumin has shown to kill tumor and immature cells but spare mature healthy cells.

Alpha lactalbumin is generally low in bovine whey products but appears in higher concentrations in grass fed cows' whey.

Beta Lactoglobulin The most abundant protein in bovine whey, it is not an inherent part of human whey. Beta lactoglobulin's main biological function is being a carrier of retinol (a pro-vitamin A) and a nutrient source for the amino acid cysteine.

Immunoglobulin G (IgG) The most abundant immunoglobulin in the body, with a distinct biological role of providing protection against pathogens. IgG can bind to bacteria, viruses and fungi and protect the body (fetus and adult) against them by agglutination, immobilization and neutralization of their toxins.

IgG also plays an important role in the antibody response system. There are 4 IgG subclasses (IgG 1, 2, 3, 4), IgG1 being the most abundant. Each of the 4 IgGs has its unique biological role in the immune/antibody response to pathogens.

Bovine Serum Albumin (BSA) An important precursor for the body's most powerful antioxidant glutathione, a peptide with immuno-enhancing, anti-cancerous activity.

Glutathione – The Master Antioxidant

Glutathione is one of the most powerful antioxidants in your body. It is present in every one of your cells. It’s different from other antioxidants in that it is actually inside your cells. It can maximize the activity of all the other antioxidants, including vitamins C and E, CoQ10, and alpha lipoic acid. Glutathione also helps detoxify the body by binding to harmful heavy metals.*

Quality whey like ēWhey, provides all the key amino acids for glutathione production (cysteine, glycine and glutamate) and contains a unique cysteine residue (glutamylcysteine) that is highly bioactive in its affinity for converting to glutathione.

Glutamylcysteine is a bonded cysteine molecule (cysteine plus glutamate) that naturally occurs in Bovine Serum Albumin – a fragile immune component of whey. This unique cysteine is exclusive to whey and rarely appears in other protein foods – which makes whey protein the best glutathione-promoting food source.*

Whey provides critical co-factors, immunoglobulins, lactoferrin and alpha Lactalbumin, which together help create the right metabolic environment for high glutathione activity.*

Why Use A Protein Supplement?

protein-powder

Protein is the building block of life making it a vital component for an overall healthy lifestyle. All meals (including snacks) should include all three macro-nutrients (unprocessed carbohydrates, healthy fats and quality protein); yet most American diets are high in carbohydrates and low in quality protein. Without high-quality protein, you cannot create healthy heart and muscle tissue, hormones, enzymes, and many other vital body structures. Protein supports bone health, muscle recovery, and lean tissue growth. Current data suggests that protein needs are higher not only for active individuals, but also for: • Children and teens who are still growing • Dieters • Vegetarians • The elderly

Protein is especially important for healthy aging. Protein requirements for the elderly may be higher than that suggest for a young adult. This higher requirement may derive from a lower efficiency of protein utilization in advanced age, despite the associated decrease in muscle mass. Failure to meet these increased protein needs may negatively affect an individual’s immune-competence and recovery from medical complications. Additionally, the lack of adequate protein intake as we age, can actually encourage overall muscle deterioration and the loss of bone density, especially in the hip and spine areas.

As you age, your body gradually loses its ability to produce critical amino acids, the essential proteins you need for energy production, immune actions and protein buildup in the muscle. Therefore, the need to supplement with these amino acids increases as you get older and increases even more in times of high physical stress, like after a workout, or when recovering from injury or illness.

A protein supplement isn’t just for athletic men; many women do not ingest adequate amounts of protein. The common misconception that taking a protein supplement like ēWhey will bulk up a woman is completely false. Women lack the hormones that men have that allow them to get those large bulky muscles. A woman usually gets an overall toned appearance, and will likely lose belly fat in the process.

Improve Sleep & Reduce Stress with Whey Protein

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eWhey Organic Protein has some unique benefits in terms of sleep. It’s easily digested, full of essential amino acids for repairing your body, and it contains bioactive milk peptides (BMPs). BMPs are one of the most promising new supplements for improving sleep and reducing stress. BMPs are actually sourced from whey protein, but they’re a lot more expensive after processing. These proteins are most effective in their non-denatured form. Heating and pressurizing them actually reduces their effects, which is why we recommend BMPs from cold-processed whey protein concentrate rather than pill form. The most effective whey protein we’ve tested for improving sleep is eWhey, which also has added colostrum to increase glutathione levels. More glutathione helps your liver remove toxins that interfere with sleep.

The Importance of Combinding Vitamin D and Vitamin K

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Recent evidence suggests Vitamin K is an important adjunct to vitamin D, and if you are deficient in one, neither works optimally in your body. Vitamin K2 protects against Vitamin D toxicity, and vice versa. Without the help of vitamin K2, the calcium that your vitamin D so effectively lets in might be working AGAINST you - by building up your coronary arteries rather than your bones. Vitamin K A growing body of literature supports the concept that increased intake of vitamin K both from food as well as supplements can have a beneficial impact on bone health. While the term “vitamin K” may imply a single molecule, vitamin K is actually a group of similar molecular forms including K1 (phylloquinone) and K2 (menaquinone). Liquid D and K has been specially formulated to include the most important molecular forms of vitamin K for optimal health.

Vitamin K1 is the most abundant form of vitamin K in the diet and is most often found in green vegetables such as spinach, lettuce and broccoli. Often this source of vitamin K is difficult to obtain in sufficient amounts from the diet, as the molecule can be bound tightly to the chloroplast membrane in the plant. Vitamin K1 is well regarded for the important roles it plays in the body’s normal blood clotting mechanisms Vitamin K2 is not commonly found in the diet; as only a few products including meats and certain fermented foods provide this relatively rare form of the vitamin. Vitamin K2 is actually comprised of a group of several different molecules, abbreviated as MK-n, where n represents a number. MK-4, found in some animal meats and liver, and MK-7, found in fermented cheeses and soy products (Natto) are two of the most studied forms of vitamin K2. Supplementation with this vitamin is important as most people do not receive enough vitamin K2 from diet alone.

Human studies show that vitamin K plays important roles in bone health. Vitamin K has been shown to decrease calcium excretion and is involved in gamma-carboxylation of osteocalcin. Osteocalcin is important for healthy bone formation, as it facilitates the binding of calcium to hydroxyapatite (bone matrix).

Additional studies also indicate that vitamin K2 may play important roles in supporting cardiovascular health and normal arterial elasticity. While Vitamin K1 has shown to be useful in some studies, vitamin K2 is thought to have additional, beneficial effects, as the body has a natural preference to accumulate this vitamin in tissues such as bone. MK-7, a natural form of vitamin K2, in particular has shown to have rapid bioavailability in the body and the low dosages required (45 mcg) can be effective for supporting bone health.

evolvedNS uses a natural vanilla-flavored liquid delivery system for Liquid D&K; this makes the vitamins much more bioavailable, sending the nutrients strait into your body. When Vitamin D is in pill form, almost none of the vitamin is absorbed into the body. Both Vitamin D and Vitamin K are fat-soluble vitamins which means they require fat to assimilate in the body. Liquid D and K’s delivery system includes medium-chain triglycerides (MCTs) and sunflower oil, two fats that further increases absorption.

The Importance of Vitamin D During the Winter

It is estimated that 85-99% of the population may be deficient in vitamin D. This is startling since vitamin D is critical in: • Fat metabolism • Cancer prevention • Autoimmunity • Fertility • Insulin resistance • Diabetes • Cardiovascular disease • Anti-inflammation • Mood

15-30 minutes of sun per day is about what a person needs, but this depends on various factors such as nationality and skin type. To determine if you're getting sufficient sun exposure or need to supplement vitamin D, I recommend getting an inexpensive vitamin D blood test. You’ll want your levels to be above 30ng/ml but there is a lot of research that tends to suggest much higher.

There are ideal times to be in the sun so that your body can make vitamin D. Going out sometime from sun-up through noon should be adequate. You can use the app D-Minder to track your Vitamin D levels or go to the Sun or Moon Altitude Table and determine when the sun is 50 degrees or higher in your demographic area. This is the optimal time to get sun for vitamin D purposes.

Before putting sunscreen on, consider that "The majority of sunscreens are geared to protect you against burning (UVB) rays, but too many UVA rays and not enough UVB promotes vitamin D breakdown.", according to Dr. Anastasia Boulais. So put protective clothing on or some broad-spectrum sunscreen on AFTER you get your needed dose of sunshine.

It's especially difficult to get adequate vitamin D in the Winter months. We are out in the sun less and the sun's angle in the sky is not ideal for getting the proper rays for vitamin D production in the body.

Supplementing with a liquid Vitamin D that contains 1000-5000IU may be your best bet to ensure you're getting the appropriate amount each day, especially during the Winter.

Vitamin D3 - The Ideal Form of Vitamin D Vitamin D is well known for the role it plays in helping to regulate calcium and bone metabolism. As we age, vitamin D status declines. If given the same amount of light, a younger person can produce more vitamin D compared with an older individual. When advancing age is combined with northern latitudes, one can quickly become deficient in vitamin D.

Numerous scientists now feel that supplementation with vitamin D (specifically D3 rather than D2) at levels greater than previously thought necessary is critical to helping maintain healthy bone remodeling as we age.

The #1 Fat-Burning Meal (Eat This 2X a Day)

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There are very simple AND easy hacks that will help you lose fat, remove all of the guess work and also allows for daily "treats" that you'll love.
Hack #1: Harness the power of intermittent fasting. This is where you send your fat-burning hormones into overdrive by eating your meals within 6-8 hour window. I'll have an entire post on this in the near future.

Hack #2: Enjoy two, super-quick, 60-second fat-burning "milkshake" meals during the day (I'll show you how you can get our Unlimited Whole Food Smoothies & Milkshakes Matrix 100% FREE in just a minute).

Hack #3: Eat a balanced dinner of healthy fat, high-quality protein and unprocessed carbohydrates in the early evening.
MEAL ONE: Skip breakfast (what?!) and then eat your first meal at 11AM. Your first 60-second meal will consist of a fat-burning, all-natural, high-protein eWhey "milkshake." I change up the flavor almost daily, but here's my favorite recipe:

Sweet & Green Ingredients: 1 scoop of all-natural eWhey Organic Protein - Vanilla Bean ½ cup unsweetened almond milk ½ cup frozen berries 1 scoop of eRaw Organic Greens 1 cup kale or spinach 3oz coconut milk raw honey or stevia (to taste) ice cubes

Notes: Put all ingredients in a blender and enjoy!
MEAL TWO: Three hours later at around 1PM have your second 60-second fat-burning, all-natural, high-protein "milkshake" meal. Here's the recipe I used today: Strawberry Cheesecake Milkshake (YUM!) Ingredients: 1 scoop of all-natural eWhey Organic Protein - Vanilla Bean 1 cup unsweetened vanilla almond milk 1/2 cup Greek yogurt 1 cup frozen strawberries ½ TSP cinnamon Stevia (to taste) Ice Cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL THREE: Three hours later at around 5PM, I have a healthy dinner which consists of: 1. A portion of high-quality protein (like grass-fed beef or wild Alaskan salmon) 2. A half cup of a unprocessed carbs like half a sweet potato or quinoa 3. A serving of healthy fat (like ½ avocado or 2 Tbsps. grass-fed butter) 4. Unlimited fibrous veggies like asparagus, broccoli, cauliflower, greens or a dinner salad. (Use olive oil and seasonings to flavor.)
I also drink water and tea throughout the day… and I enjoy a cup of fresh-ground coffee most mornings. Then, one day a week, I take a day "off " and eat regular meals all day.
To keep things interesting, I constantly switch up my eWhey milkshake recipes and as mentioned, I'm going to give you the opportunity to get the same recipe matrix I use called Unlimited Whole Food Smoothies & Milkshakes Matrixfor FREE! Just order a 4-pack of eWhey which is currently on sale for $100!

The Secret to Taking Probiotics


What are Probiotics Probiotics are the good bacteria found in your gut. Interestingly, there are 10 times more bacteria in and on our body than human cells. This means that your body is made up of around ten trillion cells, but you harbour a hundred trillion bacteria. We’re 90% bacteria – CRAZY, huh!

This ecosystem of bacteria is known as the microbiome. It has become the next trend in the health industry, and rightfully so since it has been linked to a variety of medical conditions, including allergies, immune diseases, obesity, inflammation and even mental health.

Probiotic Supplementation In order to stay healthy, you want to prevent dysbiosis (having more bad bacteria than good bacteria). So if you’re not consuming food rich in probiotics like sauerkraut and kimchi, it’s important to supplement.

One of the most important things when taking a good-quality probiotic is ensuring it survives the digestive system. The more probiotics that survive, the better.

When you take a probiotic supplement can determine its effectiveness.

Probiotic Timing – When Is the Best Time to Take a Supplement There isn’t a whole lot of research on when the best time of the day is to take a probiotic supplement but the research that is out indicates that either 30 minutes before a meal or with a meal that contains fat is best.

Another indication as to when to take probiotic supplements is to consider how you would get probiotics normally (without supplementing). It would always be with food since probiotics are found in certain foods naturally.

Most probiotics can be destroyed by stomach acid and bile. If you take a probiotic on an empty stomach, the biggest concern would be the lack of anything to buffer the probiotics from the stomach’s hostile environment. Taking a probiotic supplements with food will help buffer the probiotics, enhancing their survivability.

In order for the probiotics to survive, they require their own “food” called prebiotics. Prebiotics are found in food that contains fiber. A starch like a sweet potato would be a great food to eat with probiotics. Other great prebiotic foods include raw garlic, onions and bananas. A variety of fresh vegetables, leafy greens like kale, chard, and spinach, as well as broccoli, cauliflower, and any other vegetable that contains soluble fiber, will also get you plenty of soluble, prebiotic fiber.

This is exactly why we designed eWhey Organic Protein to contain both pre- and probiotics. You get the symbiosis of both in one delicious shake.

Do you take a daily probiotic or do you eat fermented food that contains probiotics? Which foods?

The Benefits of Chocolate


Can something that tastes as delicious as chocolate really be healthy? There is significant evidence that real dark chocolate (70% cacao/cocoa or higher, not milk chocolate) is loaded with healthy benefits.

It’s been shown 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).

So next time you’re tempted by that piece of dark chocolate, don’t hesitate - it just might help you get that 6-pack you’ve been wanting.

Our favorite is Lindt’s 85% cocoa dark chocolate. It doesn’t contain soy or dairy and is reasonably priced.

If you love chocolate, share this post with a friend that does too.

RELATED ARTICLES The Higher The Consumption of Chocolate, The Lower The Level of Body Fat The Rich Benefits of Eating Chocolate Top 5 Reasons to Switch to Dark Chocolate

What are your thoughts? What's your favorite chocolate?

How to Maximize the Benefits from Your Supplements


It’s important to understand that there are many types of nutrients that our bodies need to thrive. But they shouldn’t all be taken at once. Some work synergistically while others may prevent the absorption of another nutrient. Some require fat for maximum absorption, some need to be taken on an empty stomach and some should be taken at certain times of the day.

Recent data from Nutrition Expert from Healthspan, compiled from a number of studies sheds new light on the combinations to avoid, and gives valuable information about tablets to take with food and the capsules to squeeze in before breakfast.

To get the most out of your supplements, follow some of these recommendations. Not only will this prevent you from having expensive urine, it will also help increase the healthful benefits from the supplements.

I’ve mentioned in a previous post that supplements should only be taken if you can’t get the need nutrients from a whole food source. Take our Core Health Assessment to determine your nutritional gaps and also consider your specific goals.

What Vitamins and Supplements Do I Personally Take? I’m often asked what supplements I personally use. So here is my daily protocol: Morning on empty stomach before working out: - evolved coffee (1 scp eWhey Organic Protein, 1 Tbsp IGNITE MCT Oil) - Klean Cognitive (2 capsules)
Post-Workout: - eWhey (1 scoop)
With Breakfast: - eOxident 2: Broad-Spectrum Blend (2 capsules) - Liquid D&K (1 drop – if I haven’t been getting sun) - eOmega (3 capsules – if I haven’t been eating grass-fed beef or high omega-3 fish)
Mid-Morning or Afternoon, if I need a “pick-me-up”, I’m traveling, or I have been around sick people: - eRaw (1 scoop) - IGNITE MCT Oil (1 Tbsp)
With Lunch: -eMulti (1 tablet)
With Dinner: -eMulti (1 tablet)
Check out the infographic below for specific details as to when you should take different supplements and some general rules of thumb.
What are your thoughts? What supplements do you take? Do you have questions about my daily supplement protocol? Do you think supplements are a waste of time? Leave your questions, comments and feedback below the infographic!

The Aeropress - Improve the Way You Make a Cup of Coffee


I don’t normally do product reviews but after getting the Aeropress Coffee and Espresso Maker for my birthday, the way I make coffee has changed completely.

Not only do I now drink the best tasting cup of coffee (yes, even better than Starbucks!), but the taste is consistently great, it literally takes less than a minute (with clean-up), and it’s perfect for making my evolved coffee.
Consistency Great If you use the simple rule of 12g of coffee to 200g of water at 175-180 degrees F, you will NEVER be disappointed. You don’t have to be that specific unless you’re very particular about your coffee.

Here are the four reasons you get an unbelievably flavored coffee from the Aeropress: 1. Total immersion brewing completely immerses the coffee grounds in water, ensuring all of the grounds come into contact with the same temperature of water. Drip coffee makers typically only allow the water to contact the grounds in the center causing over-extraction, adding bitterness and unnatural flavors to the final cup.

2. Finer-ground coffee allows the extraction of more flavor in less time.

3. A 20 second steep and extract allows you to use moderate temperature water which produces a less acidic coffee.

4. Air pressure extraction method "pushes" the water through the coffee grounds, which shortens filtering time, increasing flavor and eliminating unwanted over-extraction and bitterness in the coffee.
Easy After heating the water, you can have a cup of coffee ready in 1 minute, including clean-up. Add an additional minute if you freshly-grind your coffee, which I recommend. It’s so easy my 4 year old son helped me make a cup. Watch the video here.
Portable The Aeropress can be taken and make coffee anywhere: camping, work…even on a flight!
Great Value The Aeropress is less expensive than a fancy drip machine, a French press AND an espresso maker.
I would recommend getting the stainless steel filter to avoid using the bleached white filters that come with it. Paper filters filter out the antioxidant-rich oils found in coffee. See this post for more info.
TIP: Use good quality water. I like to use Reverse Osmosis filtered water. The taste is significantly better than regular tap water.
Don’t miss the video Brixton and I made on how to use the Aeropress (it's more entertaining than useful :-)) WATCH NOW

If you’re interested in purchasing the AeroPress, we just started carrying it. BUY NOW

Take the Core Health Assessment for Optimal Human Performance


"Health is the ability to live your dreams." - Moshe Feldenkrais, Creator of the Feldenkrais Method
The Core Health Assessment is a comprehensive questionnaire based on the latest nutritional and health recommendations. It takes into account your current diet, level of activity and quality of life, focusing on the five most influential factors of healthy living and will identify your core health gaps so you can get faster and superior health and fitness results.
The Core Health Assessment covers the following five foundational factors: • Nutrition • Exercise • Optimal Sunlight (Vitamin D) • Stress • Sleep
Based on the responses provided, an analysis will be made to determine where you fall short in the five factors.
Lifestyle, nutritional, and supplement recommendations will be made to help you optimize your health. For any nutritional gaps identified, we always recommend you opt for the whole food route first. If you can’t, then we recommend going for the supplement.
Armed with the assessment results, you’ll be able to focus on your weak points and continue to strengthening your strong points.
Take the Core Health Assessment now for FREE!
QUESTION: How do you define health?

Boost Your Brainpower and Burn Fat

eWhey evolved coffee
eWhey evolved coffee

A Proven Path to a High-Energy, Fat-Burning Morning

On the days I workout, this is my ultimate protein shake for burning fat and gaining muscle. This recipe is a deliciously creamy iced coffee drink that makes me feel awesome! I get complete mental focus, better performance and it sets me up for the rest of the day.

Getting your nutrition right will seriously optimize your body and mind in the morning!

4 goals for a seriously evolved morning 1. Create and sustain peak physical and mental energy for the day 2. Stay in fat burning mode all day 3. Feel satisfied with absolutely no cravings 4. Preserve or gain muscle

You can meet all 4 goals by occasionally adding exactly the right protein to your cup of coffee.

If you need a pick-me-up or don’t like to work out on an empty stomach, this recipe is perfect. Drinking this first thing in the morning revs up your metabolism and prevents you from overeating later in the day. It will keep you fuller longer and help promote fat loss.

When I wake up, I drink 16 oz. of room temperature water and take Klean Cognitive. I then drink something I call evolved Coffee before working out.

evolved CoffeeIngredients • 1 scoop ēWhey (I prefer dark chocolate for this) • 2oz coconut milk or organic heavy whipping cream • 11oz fresh-ground brewed coffee (Here are tips for making the healthiest cup of coffee) • 1/2 tsp fresh-ground cinnamon • 1 Tbsp eliteNQ IGNITE MCT Oil • Ice

Directions Fill a glass shaker full of ice. Pour the coffee over the ice. It should come to the 12oz mark. Pour in the coconut milk, cinnamon, IGNITE and then the scoop of ēWhey. Shake!

Be sure to ice the coffee BEFORE adding the ēWhey. Heat can destroy ēWhey’s probiotics and immune components.

Here’s why this is such a kick-ass shake -

ēWhey Low-Carb Organic Protein For a great workout, especially first thing the morning, it’s ideal to eat foods that increase dopamine and acetylcholine – two neurotransmitters that boost drive and focus. High-protein foods like ēWhey will supply the amino acid building blocks from which these stimulating neurotransmitters are synthesized. ēWhey will also “feed” muscles during a workout because it digests quickly, preventing the body from burning muscle. Plus, it makes the drink taste delicious!

A study in the journal Physiology and Behavior compared the effect of a breakfast with either a balanced (1 to 1) ratio, a high-protein (1 to 4) ratio, or a high-carb (4 to 1) ratio on cognitive performance and blood sugar maintenance for 3 hours after eating. Results showed that the high-protein meal produced much better cognitive performance compared to the other two meals, and the low-glycemic nature of the meal allowed for a longer, better sustained attention span in participants.

Coffee Coffee has antioxidant properties, contains detox elements on the liver, is ergogenic, lowers blood-sugar levels, lowers risk of certain cancers and diseases, stabilizes certain symptoms of metabolic syndrome and has benefits to the cardiovascular system. Coffee is a good source of arabinogalactan proteins, which some types of good gut bacteria (such as the probiotcs in eWhey) use as a nutrient source. In some studies, coffee has been associated with lower incidences of dementia, Parkinson’s disease, and Type 2 diabetes. Research has even shown that coffee consumption — both regular and decaf — is associated with lower risk of death.

Coffee can be a great part of a pre-workout drink because, when consumed in moderation, can provide similar hydrating qualities to water.

Then there's the caffeine found in coffee. Caffeine can elevate fat-burning during workouts by as much as 15 percent and helps liberate stored fat. This helps your body burn the stored fat in your love handles.

Caffeine’s scientifically proven benefits include the ability to extend endurance, boost strength and performance, sharpen focus and bolster memory retention. It may even allow you to train early in the morning with the same intensity as you would later in the day when the body’s neuromuscular system is fully activated. Caffeine is lipolytic, meaning it binds to fat cells, encouraging them to release more stored fat for energy. Caffeine can also help you with your perceived exertion, allowing you to feel less suffering while training.

Coconut Milk or Heavy Whipping Cream This provides healthy fat, which helps deliver the caffeine and intensify the stimulant effect, reducing the amount of coffee needed. Coconut milk contains Medium-Chain Triglycerides (MCTs) which the brain uses as fuel. MCTs also aid in muscle-building and recovery. Cinnamon Not only will cinnamon boost the flavor, but it will also help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level. In a study published in the American Journal of Clinical Nutrition, 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. There is ample evidence that it can be used to reduce the glycemic index of a meal up to 29%, reducing a blood sugar spike.

Research has also demonstrated it may lower total and LDL cholesterol and triglycerides. It even contains antioxidants and seems to improve fat metabolism.

Ice Ice drops core body temperature thus increasing metabolism.

NOTE: If you are under a great deal of stress, aren’t sleeping well, have adrenal, gut or other major health issues that may be impacted by caffeine, then you should avoid using coffee or any type of stimulant.

ADDITIONAL SUPPLEMENT TIP: Take fish oil with breakfast. It will improve energy use and insulin sensitivity. It can also help make muscle gains improving gene activity.

QUESTION: What do you like to eat or drink in the morning?

6 Reasons to Switch to Grass-Fed Beef


Grass-fed beef has become more widely available but it is a little more expensive if you buy in small quantities. Here’s why it’s worth spending the extra money.
1. Lower in total fat – Because the cows graze/move rather than sit in a confined feedlot, they tend to be leaner.
2. Higher in Omega-3 - The fat they do have is higher in the healthy anti-inflammatory omega-3s and lower in the pro-inflammatory omega-6s. (1)
3. Higher in CLA - CLA is a healthy fat that research suggests may be protective against heart disease, diabetes, and cancer. (2) CLA has also been shown to reduce body fat (3)
4. Higher in vitamins and antioxidants such as beta-carotene, vitamin E (alpha-tocopherol), B-vitamins thiamin and riboflavin, as well as minerals like calcium, magnesium and potassium. (4)
5. More humane – Grass-fed cows eat on a diet that they are meant to eat, aren’t confined to a small space, and live a much healthier, happier life.
6. More environmentally friendly - Think about all the processing and fuel required to grow and transport grain that is fed to grain-fed cows. By allowing cows to feed on grass, they have a significantly smaller carbon footprint.

There are a few ways to keep the costs low for grass-fed beef. We buy from a local CSA but you can also do a cow share where you go in on a cow with some friends or family.

What has prevented you from buying grass-fed beef or do you already buy it?

Sign up to the evolved LIFE blog. We'll be sending out a great grass-fed taco salad recipe!

7 Tips for Making the Healthiest Cup of Tea


7 Tips for Making the Healthiest Cup of Tea I’ve enjoyed drinking tea for a while now. My favorite is white tea. The process alone of making tea can be a stress-releasing time, almost meditative. Wow, I really sound like a hippie describing tea! ☺ In fact, tea contains L-theanine, an amino acid that promotes mental acuity. Combining L-theanine with caffeine can create a sense of "mindful awareness.”
After my post on making the healthiest cup of coffee, I received several requests from tea drinkers on ways to optimize the healthy benefits of tea. Here are my recommendations:
1. Avoid Bagged Tea - Some tea bags are made with certain plastic. These bags may leach compounds of unknown health hazards into your tea when steeped in boiling water. If you do use tea bags, avoid bleached bags which can also leach into your tea.
2. Purchase Loose-Leaf Tea – Tea in bags are typically leftover “dust” of loose tea. It’s more likely to be oxidized and contain far less nutrients. Loose tea can be steeped multiple times, sometime up to 20 re-steeps.
3. Pay Attention to Water Temperature and Steeping Time – There's no real perfect temperature or steep time but there are suggestions. Experiment often to discover the "sweet spot" with your teas. If your tea is bitter, reduce the steeping temperature. If your tea is too weak, increase the amount of tea leaves used or increase the steeping time. Use this infographic as a guide:
4. Use Good Quality Filtered Water – Using water containing chlorine or other chemicals are not only bad for your health but can impact the taste of the tea. I prefer using a Reverse Osmosis (RO) filter for my water. You can taste the pureness.
5. Add Fresh Ginger or Mint – Allowing these herbs to steep with the tea will not only infuse there unique flavors to the tea but they’re also a great source of antioxidants. Ginger is especially good for digestion and it works as an anti-inflammatory agent blocking prostagladins – the chemical messengers that cause a slight swelling in the brain.
6. Store Your Tea Properly - Store your tea away from light and hot air and in an air tight container or bag to reduce the possibility of oxidation. Additionally, keep the tea away from any strong scents.
7. Try To Drink One of the Following Teas -

*Tulsi Tea, which is a powerful adaptogenic herb that provides important therapeutic benefits, including the reduction of negative impacts from stress.

*Matcha Green Tea is the most nutrient-rich green tea, 10 times higher in antioxidants than traditional green tea. In addition to providing trace minerals and vitamins, matcha is a potent source of unique catechin polyphenols, compounds with high antioxidant activity. Studies have shown that green tea polyphenol compounds may inhibit cancer, help prevent cardiovascular disease, help boost immunity, and slow the aging process.

*White Tea is less processed than other forms of tea, therefore the polyphenols are extra potent. The antioxidants in white tea prevent new fat cells from forming and fights signs of aging, like wrinkles. Research indicates that these benefits may protect against colon cancer, among other cancers.
If you’re not taking advantage of the antioxidants found in tea, I recommend using a supplement like eOxidant Botanical Extracts.
QUESTION: What's your favorite type of tea?
I’d love to hear from you! Share your questions, thoughts and stories.

Top 9 Health & Fitness Apps


Here are my top apps that cover the entire spectrum of health and fitness: nutrition, exercise, sleep, supplementation, stretching, stress, forming habits, vitamin D, and brain performance. It’s all here!
My Plate by LIVESTRONG.COM (FREE) This is a great app for tracking what you eat. You can track your calorie intake, macro breakdown (fat, protein, and carbs) and set intake goals. What I really like about this app is that it has the largest database of food and restaurant items along with the nutritional content. So if you go eat at Chipotle, you can log that mega-burrito you ate. You can also set up an account online that syncs with the app.
RunKeeper (FREE)

This app is great for tracking your workout performance over time, while connecting with your friends to make your workouts social. You can set a training schedule like preparing for a 5K run and it has the capability to log your aerobic workouts (walking, running, rowing, etc.) as well as track your distance and speed. You can also sync a playlist to a workout.

My favorite feature is the ability to set up intervals. I have the following workout setup: Run for 1:30 Slow then 0:30 Fast repeating 8 times with a 5 minute cool down (which I usually only jog for 2 minutes). The the app will tell you when the next interval begins. This is a great 20 minute interval workout.
Yoga Stretch (FREE)

Create up to 5 of your favorite yoga sessions or play their preloaded sessions. You can also play your own background music with your phones iTunes music selection. Great for making a short 5 minute yoga session to do first thing in the morning.
Sleep Cycle ($1.99) Sleep Cycle uses the accelerometer in your iPhone to monitor your movement to determine which sleep phase you are in. Waking up in the lightest sleep phase feels like waking without an alarm clock – it is a natural way to wake up where you feel rested and relaxed.
My Dietary Supplements (MyDS) (FREE) MyDS enables you to keep track of dietary supplements and other products you use. MyDS also allows you to create multiple profiles so that you can keep track of the products you take as well as a list of any products that your family members may take.

MyDS includes accurate and up-to-date consumer-focused fact sheets about dietary supplements, developed by the Office of Dietary Supplements.
Lift (FREE) From losing weight to flossing your teeth, this app can help you develop healthy habits. All you do is set your goal - browse the most popular habits or create your own. Then track your progress through a personal report. And you can have your friends keep you accountable and cheer you on.
D Minder (FREE) This app will help you track and manage your Vitamin D. You setup basic information one time, like your height and weight and skin type and then any time you are outside, during the prescribed hours (and parts of the year), you can have it determine the amount of D you are getting in a stopwatch interface. It will also track how long you can stay out and warn you when the time is up or when it's time to flip to your other side.

The app will also notify you with the next opportunity to generate vitamin D.

Each day, you can see forecasts based on your location, and you can also see the solar position, your generated vitamin D vs. target etc.
Lumosity Brain Trainer (FREE but there is a fee to upgrade for more games) Improve your memory, attention, and overall brain performance through scientific brain workouts. Lumosity creates a Personalized Training Program that helps you achieve your goals. All you have to do is play fun games like Memory.
Calm (FREE) While it’s easy to put off meditation and relaxation, sometimes everyone needs a break from everyday stressors. Calm can help you reduce stress and increase calm. By downloading this app, you’ll discover how quieting your mind can improve your mood - and your life. Calm is an app that guides you through a quick meditation. You decided whether you have two, five or ten minutes, and what nature scene inspires you most. Then close your eyes, take a deep breath, and be calm.

QUESTION: What are your favorite health or fitness apps?

I’d love to hear from you! Share your questions, thoughts and stories.