Essential Fatty Acids ~ Weight Management & Athletic Performance

We need lots of Essential Fatty Acids (EFAs) in our diet. More, in fact, then any other single nutrient, and that need increases as we train athletically. EFAs are essential because the body cannot make them on their own, so they must be gained through our diet. There are several types of EFAs, most important are Omega-6 and Omega-3. Omega-6 is fairly readily taken in through the diet, but Omega-3 is harder to get. There is a high percentage of Omega-6's in refined and vegetable based oils such as corn, soybean and canola, all used predominately in refined and processed foods. The Omega-3's are routinely processed out of most foods. The Western diet is very heavy in these types of foods. Because of this, most people are out of balance, having too much Omega-6 and not enough Omega-3. This can lead to inflammation problems, which are especially of interest to those training and putting more stress on joints and tissues. When the tissues are not receiving a enough of the right balance of EFAs there is not as much elasticity and cell function is disrupted. 

EFAs help to construct the membranes of every cell in the body. They are involved in energy production, transportation of oxygen to the blood, muscle growth and nerve functioning. Omega-3 and Omega-6 are used by the body to make hormone like substances, which go on to regulate a host of functions in the body. Some processes EFAs are directly involved in include:

• Decreasing Inflammation
• Increasing Muscle Growth
• Speeding Recovery time
• Supporting Health Joints and Connective Tissue
• Aiding in Nerve Impulse Transmission
• Enhancing Cardiovascular Health

Fascinating new research in the world of nutritional therapy suggests EFAs exert significant control over key metabolic genes in our cells. Particularly those involved in fat storage, fat burning and glycogen synthesis. Glycogen is stored carbohydrate energy. Fats high in Omega-3 play an essential role in maintenance of energy balance and glucose metabolism.

Recent research findings in the study of essential fatty acids has given us some interesting finding. Researchers discovered that these fats, particularly those of the omega-3 family, play essential roles in the maintenance of energy balance and glucose metabolism. In particular, they observed a phenomenon known as ‘fuel partitioning’, whereby dietary EFAs were able to direct glucose (from digested carbohydrates) towards glycogen storage while at the same time directing other fatty acids in the body away from triglyceride synthesis (ie fat storage) and towards fatty acid oxidation! In addition, these studies suggested that omega-3 fatty acids have the unique ability to enhance thermogenesis (the burning of excess fat to produce heat), thereby reducing the efficiency of body fat deposition. In simple terms, this fuel partitioning phenomenon appears to conserve carbohydrate while simultaneously shedding fat

In a study carried out last year, scientists studied the effects of omega-3 fat supplementation on swimming performance in rats . By comparison with a control group of unsupplemented rats, there was a 300% rise in the ‘swimming muscle’ levels of FABP, a protein that binds fatty acids and transports them to the mitochondria for oxidation, but no increase in muscle triglycerides. In a study on rat muscle fibers, high omega-3 and omega-6 diets produced 16-21% more muscle tension and up to 32% greater endurance during high frequency stimulation. Moreover, when these rats resumed their standard diets for a period of six weeks, their muscle function returned to the level of un-supplemented rats.

Your EFA intake should primairly be comprised of raw foods such as nuts and seeds. Of main not are chia, hemp, flax and sunflower seeds. Walnuts are especially high as are pumpkin seeds. Make sure to buy these nuts and seeds "raw" because of the complex structure of these fats, it also makes them very chemically reactive. They readily degrade when exposed to heat, light and air. Which means storing, cooking or in any way processing these fats from their natural state renders them almost useless. Commercial oils are refined, processed and stored so their EFA content is significantly degraded. So trying to get your daily intake of EFAs through tinned, dried, frozen, fast and processed foods is moot-it isn't going to happen. Instead turn to raw nuts and seeds. 

Dietary sources of EFAs

Food                                      Omega-3 (grams per100g)           Omega-6 (grams per 100g)

Chia                                        62-64%

Flax                                         20.3                                                  4.9

Hemp seeds                          7.0                                                    21.0

Pumpkin seeds                     3.2                                                    23.4

Salmon                                   3.2                                                    0.7

Walnuts                                  3.0                                                    30.6

Wheat germ                          0.5                                                     5.5

Sunflower seeds                    0                                                      30.71


Below are some dietary tips which can help to boost your EFA intake. (1)

• Use fresh raw seeds sprinkled on salads, especially hemp, pumpkin and sunflower;
• Use raw nuts in salads or mixed with raisins as snacks, especially walnuts, pecans and hazelnuts;
• Switch to wholemeal bread – the wheatgerm in whole wheat is a good source of EFAs;
• Eat whole grain breakfast cereals, such as Shredded Wheat, Weetabix and oat flakes, rather than refined cereal, such as cornflakes;
• Use brown rice and wholemeal pasta instead of white varieties;
• Use a cold-pressed seed oil in salad dressings, but make sure that it is fresh and has been packaged in an oxygen-free container that is also opaque to light;
• Eat fatty fish at least once a week. If you can get fresh mackerel, herring or unfarmed salmon and trout, so much the better;
• Don’t rely too heavily on low fat/diet foods and shakes for your calories – these are nearly all devoid of EFAs;
• Choose free range chicken and wild meats where possible – these generally contain higher amounts of EFAs than their intensively-reared counterparts;
• Choose organic free-range eggs if you can get them. Free foraging hens fed on natural foods lay eggs containing up to 30% of the fat as EFAs.

If you choose to supplement EFAs additionally, the best way to do this is with a bottle of proprietary seed oil blend. These tend to contain around two thirds omega-3 to one third omega-6. This is the reverse of the recommended dietary ratio, the idea being that you need extra omega-3 because it’s harder to obtain from normal dietary sources than omega-6. The ideal ratio balance of Omega-3 to Omega-6 is 2:1. Flax seed oil is also an excellent source of omega-3 but contains very little omega-6. Whatever you choose, it should be fresh and packaged in an oxygen-free container that is also opaque to light. Ideally, the oil should have been kept refrigerated since production and should be stored in your fridge and used within four weeks of opening. Remember that EFAs (especially omega-3) are chemically very fragile and spoil rapidly if not stored correctly. For this reason you would be wise to avoid seed oil or fish oil capsules, which will almost certainly have been processed and stored at room temperatures for long periods of time! (1)

Reference

1. http://www.pponline.co.uk/encyc/omega-3-omega-6.html

Electrolytes, Balanced pH & The Athlete

Electrolytes make substances electrically conducive. All known higher lifeforms require a subtle and complex electrolyte balance between the interior and exterior of cells. Electrolyte balance affect and regulate the hydration of the body as well as blood pH, and are critical for nerve and muscle function. The primary electrolytes in the body are sodium, potassium, calcium and magnesium. Various mechanisms exist within the body to keep the concentrations of different electrolytes under tight control. Both muscle tissue and neurons are considered electric tissues of the body and therefore require electrical impulses to flow throughout, electrolytes allow these electrical impulses to take place. Muscles and neurons are activated by electrolyte activity. For example, muscle contraction is dependent upon the presence of calcium, sodium, and potassium, all electrolytes. Without sufficient levels of these key electrolytes, muscle weakness or severe muscle contractions may occur.

Proper pH balance is a key component of good health and vital to athletic performance. pH is measured on a 14-point scale, with 7 being neutral. The lower the pH value, the higher the acidity; the higher the pH value, the more alkaline. pH values vary throughout systems in the human body, however blood pH is tightly regulated. Optimal human blood pH is slightly alkaline at a reading of about 7.4. To maintain the needed blood pH balance, acid wastes must be removed from the body or neutralized, to bring the blood back to 7.4. The body has numerous ways to flush acidic wastes out of the system including; breathing to remove carbon dioxide, the kidneys to filter blood and excrete acids through urine and the skin to sweat acids out of the body. The body also uses these same electrolytes, sodium, calcium, magnesium and potassium, to buffer acids in the blood. Maintaining a 7.4 pH is a important indicator to long lasting good health but also to increased athletic performance. When the body pH becomes too acidic the enzyme activity in the body is thwarted, when enzyme activity is thwarted so is energy production at a cellular level, translating to lower energy levels and lowered athletic performance.

Dr. Robert Burns discusses what else occurs in the body when exercise throws body pH out of balance. Most serious athletes are familiar with the phenomenon known as “muscle burn.” Muscle burn is largely the result of lactic acid which indicates hydrogen ion buildup in the system. Acid concentration increases when an athlete exceeds what is called the “lactate threshold,” the point at which the body can no longer flush or neutralize acid wastes as fast as they are being produced. When an athlete crosses the lactate threshold for a sustained time, acid accumulates in the muscles and can lead to cramping, severely compromising athletic performance. Contrary to popular belief, lactic acid is not, in and of itself, the cause of acidosis. However, elevated levels of lactic acid in the system are an indicator of lactic pH imbalance.

Prolonged aerobic exercise is not the only contributing factor to acidosis. Diet and aging also play key roles. As we age, the systems that rid the body of acid waste don’t work as efficiently. Furthermore, the western world’s diet, with its overemphasis on animal protein, fats, processed sugar and flours, is likely a contributing factor in acidosis. Because elite and endurance athletes often burn through exponentially more calories than the average person does in a day (a 175-pound athlete can burn approximately 6,000-8,000 calories in the course of a 60-mile bike race alone), they should be particularly concerned with pH balance and dietary health. Also, the endurance athlete’s often-accelerated intake of protein and carbohydrates can produce surplus acids. (1)

Electrolytes are lost both through sweating and through buffering acidic metabolic acids during exercise. Lowered electrolyte levels mean lowered muscle and nerve functioning, all resulting in lowered athletic performance. Replacing electrolytes naturally is easy and comes through foods and drinks we bring into our body.

Natural sources of sodium include seaweed, celery and vegetables. Natural sources of potassium include most fruits and vegetables. Calcium is plentiful in leafy green vegetables, legumes, and nuts. Magnesium is found in leafy green vegetables, nuts, and whole grains.

Natural Electrolyte Sources:

Electrolyte content of some foods (note 100 g is about 3.5 oz)
mg/100g                                 Na        Cl         K
Wheat flour (whole)                    2         38     290
Rice (polished, raw)                    6         27     110
Potatoes                                    3         79     410
Carrots                                    50         69     311
Apricots                                   0.6        —      440
Dates (dried)                              1       290     790
Oranges                                     1          3     170
Bread (whole meal)                 540       860     220
Bananas                                     1        93     467 

Coconut Water                         18       15     220

Coconut water is the very best natural sports drink because it is naturally high in all the electrolytes including 220mg potassium, 18mg calcium and 15mg of sodium. Coconut water is a natural rehydrator and the perfect drink before, during and after any intense work out.

Citrus fruits are naturally high in electrolytes. Do you remember the lemon used as a battery science experiment in school? If not, here is a recap. A lemon can be used as a battery to light a light bulb because of its ability to conduct electricity. Often you see athletes eating orange slices. Not only are they high in water content, they are also high in needed electrolytes. 

At Align Holistic Health & Well Being we offer individualized athletic nutrition plans which will take all of your individual qualities and biochemical make-up into consideration to develop a nutrition plan that supports you in reaching your health goals and intentions. Contact us today to get started on your own Individualized Athletic Nutrition Plan.

candice@alignholistichealth.com

720-277-9124

www.alignholistichealth.com


References:
http://www.girlslax.org/ph_health.html

A Healthy Approach to Your Child's Diet...

We all want our children to be as happy and healthy as possible. The foods our children eat and their eating habit patterns all determine how healthy our children will be as kids and even as adults. Here are some tips of children’s nutrition and how to help our kids be as healthy as they can be!

Children’s bodies are small, growing and highly sensitive to everything from stress, noise and emotions to the foods they eat and the environment. Kids are especially sensitive to white sugars, genetically engineered foods, food chemicals, additives, preservatives, pesticides, herbicides, fungicides and man made food products. It is important as parents, to take the time to read the labels on foods and drinks that you plan to give to your children, and is as important to build a foundation in natural foods. Most children’s food products contain toxic and harmful ingredients. It is important to know what your child is ingesting. Avoid foods that have partially hydrogenated oils, high fructose sugar/corn syrup, colorings, preservatives, chemicals or ingredients you can’t pronounce and sugar substitutes such as nutra sweet. It is also important to buy organic foods. Children's bodies are smaller and still developing. They amount of food they ingest per body weight is much higher then that of adults. In addition, their developing organs are much more sensitive to toxic chemicals used in and on non-organic foods. Non-organic foods contain high levels of chemicals, pesticides, herbicides, hormones and antibiotics all of which are extremely harmful to a  growing body, especially to developing brains, nervous systems and detoxification organs such as the liver. This is one of the reasons we see a higher incidence of appendix related conditions in small children. The appendix is an organ of detoxification and it is also very small. As it swells with unprocessed and eliminated toxic chemicals it degrades and ultimately bursts under the impact of these toxic chemicals. This is a clear sign of something amiss in the child's diet.

Preschool Children (ages 1-5)

• It is important to remember that children, especially small children, will imitate and acquire the eating patterns of those they eat with and around. Be a good example and eat a variety of foods, try new foods, eat lots of fresh fruits and vegetables and avoid junk foods and drinks. 
• Preschool aged children bodies have a great and wide variety of nutritional needs since they are growing at such a rapid rate. Especially important is good structural growth, brain and emotional development and building a strong healthy immune system. Kids that eat a high sugar, highly processed diet are nutritionally deficient which will slow and can hinder their growth in all of these important areas. The body needs lots of nutrients to grow strong and big. 
• Of special need to this age group is calcium, iron, zinc, protein, B12 and vitamin D (see the end for a list of these important nutrients and foods to get them from). Giving children fresh fruit and vegetables and juices, nuts and seeds, cold water fish such as salmon, organic soy products, beans, lentils, whole grains and oats will help support their body in healthy growth.  
• Avoid white breads, boxed and packaged foods and snacks, soda pop, sugary juices, and refined foods such as chips and candies. All of these have very low nutritional value and contain many ingredients that are toxic. 
• Develop sensible healthy eating habits with your child. Lean their natural flow, their energy patterns and their needs. Create habits that help support who they are and what they need. These habits will form the basis of their health habits as they grow older. 
• Little kids have lots of energy that comes in bursts. Kids can play and play and then crash out suddenly. Help support this natural process with frequent nutrient dense high energy meals and snacks. Let your children eat when they are hungry and eat as much as they want. Little kids are still very much living in the moment and are in touch with what they feel and need. They will eat when hungry and stop when they are full. Never force your child to eat or not eat as this will override this internal natural process and create a life long struggle with poor eating habits for your child. Instead encourage and support your child’s own process and the ability to hear and heed their own needs.  
• Many kids refuse to eat certain vegetables and fruits and this is when most parents start serving their kids what they like and not serving what they don’t  but this is an unhealthy pattern to get into. If you only feed your kids what they like their pallet will continue to shrink and be very limited overall. Offer a fresh fruit and vegetable at every meal and  a wide variety of fruits and vegetables, even the ones they won’t eat. Over time, as they continue to see these foods they will become more and more drawn to them. 
• Cook your children’s foods with extra virgin olive oil or coconut oil on low heats. Both of these oils are highly nutritious and provide a good dose of healthy fats that help support a high functioning brain and energy life, but make sure to include lots of uncooked foods like nuts and seeds, fruits and vegetables. Fresh foods should make up the bulk of your child's diet. 
• Make all your own baby and toddler foods with organic fresh fruits and vegetables and a high speed food processor. Not only is this highly cost effective and quick, it takes most harmful food chemicals out of your child's diet. It also gives them high doses of living active enzymes, vitamins and minerals, phytochemicals and everything nature gave to us to support strong health. 

School Age (Ages 5-12)
Continue in the same patterns and suggestions as the pre-school age group. With a few reminders….

• Focus on reducing and eliminating unhealthy fats and cooking methods which come from junk, processed, refined and fried foods. 
• Increase the amount of fiber intake through lots of fresh fruits and vegetables. Give your child a wide variety of these foods to choose from. 
• This is the age when kids will begin to make their own foods choices at school and when they are away from their parents with friends. The healthy foundation you built during the early part of their life will begin to serve them well now. Don’t be discouraged if they make unhealthy choices and experiment with new foods and eating habits. Allow them to explore but continue to remind and serve them healthy foods when they are eating with you. Talk a lot about foods, what we need, why we need them and their effects on the body and mind. Always offer a fresh fruit and vegetable at every meal and as snacks. Fill your fridge with the good stuff and don’t bring the bad stuff into your home. Offer lots of choices and variety so they can make their own choice but limit the choices to the healthy options.  
• Children of this age group continue to need lots of nutrient and energy dense foods and a focus on purity. Concentrate on pure water and pure foods - Water that is filtered and foods that are organic. 
• Also focus on a varied diet. Kids like what they like but can get stuck eating too much of the same things which leaves holes in their diet, where they are missing valuable and needed nutrients. Change things up a lot and buy and offer a wide variety of foods. 
• Choose foods that are whole, which means closest to their natural state. Every form of processing, whether it is cooking, canning, boxing or freezing, removes valuable vitamins and minerals and inactivates enzymes and phytochemcials. Stay away from refined grains such as white breads and pastas. Refining removes the essential fats, proteins, complex carbohydrates, fibers, vitamins and minerals and only leaves the starchy part of the grain which has little nutritional value and clogs the digestive system. 

Teen Years (Ages 13-18)

• During this time of life children are especially vulnerable to health changes because of all the significant changes going on inside their bodies. In addition kids are faced with a high amount of external pressure and stress. 
• It is imperative that children in this age group are getting all of the nutrients they need. Sure signs of poor nutrition or nutritional deficiencies are mood swings, acne, emotional outbursts, poor concentration and lethargy. A good diet can help to combat these common teenage problems and support your child grow into a healthy and strong adult. 
• Children of this age will eat and are in need of large volumes of food. Don’t discourage your child from eating a lot, just be mindful of what they are eating. Remove foods that are high in fat (dairy, animal products, fried foods,) junk, refined and sugary foods. Let them eat as much of the good stuff as they want. 
• Exercise becomes increasingly important during these years. Get your child involved in sports activities or something they enjoy that requires them to use and move their bodies and mind. Riding a bike or taking the dog for a walk are also a few good ways for your child to get some exercise and movement in their day. Also remember that role modeling activity and movement will be one of your greatest assets and tools for getting your child motivated and involved.

A Special Note About Commercial Juices..
Commercial juices that you find most commonly in your grocery store do not add much nutritional value to your child’s diet. Most brands usually contain sugar, artificial colorings, additives and preservatives, pesticides and herbicides. In addition, most of the fruits and vegetables have been through so many processes at this point, their nutritional value is very low. Drinking lots of these high sugar juices, in small children especially, will reduce their appetite preventing them from getting all the nutrients they need. Taking in large quantities of these high sugar juices can also increase your child’s susceptibility to yeast overgrowth which can cause behavioral problems such as ADD, chronic nasal congestion, frequent colds and infections. Instead, choose whole fruit juices don’t add anything. Naked and Odwalla are good brands.

A Special Note on Dairy...
Milk ends up comprising a large part of many children’s diets, but really is very low on the nutrition scale for the human body. Milk has a poor vitamin and mineral ratio, especially when it comes to magnesium and calcium. The best ratio for the human body is 2:1 (calcium:magnesium). When this balance is disturbed health problems can arise, especially later in life. The calcium from cow’s milk is also not well absorbed by humans. In fact, we are able to absorb more calcium from kale then we are from milk! Dairy milk is also very high in saturated fat (an unhealthy fat for the human body). Many studies have also linked milk to health problems including iron deficiency, anemia, gastric bleeding, cramps and stomach upset, chronic diarrhea, chronic nasal congestion, chronic ear infections, allergies, asthma, colic, rheumatoid arthritis, musculoskeletal pains, kidney disease, and heart disease. Dairy is also highly acidic, throwing the internal pH of the body out of balance. Milk was designed for baby cows and fits their physical make up just right but our needs, as humans, are very different than that of a cows.

A Special Note About Water...
Our bodies are mostly made of water. Water in the body is needed for almost every process and function that we move through each day. Without enough hydration our bodies loose strength, the ability to repair and function properly. Kids in particular forget to drink water throughout the day but need it the most since they are so active. The type of water children drink is important. Since their central nervous system, in particular, is still developing, they are especially sensitive to water pollutants and chemicals. One such chemical that is in unfiltered water is fluoride, which is toxic to the human body and children are most sensitive to its toxicity. In fact, the US is one of the only developed countries that fluorinates our water.  Give your children plenty of filtered or bottled water each day. A good practice is to have them carry a water bottle with them which will remind them to drink when thirsty.

A Special Note About Organic Foods...
Our foods are some of the most contaminated products in this country, due to the amount of chemicals and toxic substances this country allows food industry to put into our foods. Chemicals that are in our foods include poisonous herbicide and pesticides, as well as toxic chemicals used to grow and preserve produce and food products. In addition, the soil where most of our produce is grown is over used and abused so depleted of essential vitamins, minerals and micronutrient which in turn translates to low quality fruits and vegetables. Our animal products are also just as toxic. Most animals that are sold for meat live in the most deplorable conditions and are under an extreme amount of stress and emotional trauma while they are alive. Because of the animals living conditions and environment, they are highly susceptible to sickness and disease. To combat this, animals are fed large amounts of antibiotics which then end up in our bodies. Constant low level doses of antibiotics in our body, destroy beneficial bacteria which reduces the effectiveness of our immune system and digestive process. Then to make animals grow faster and produce more meat, animals are also given hormones and growth stimulants. All of these come into your child's body when you eat these animal meats. Growth hormones in the body throw our hormone balance out of balance, when this occurs hormone related issues can set in and long term hormonal cancers become of concern. Organic foods are not more expensive then conventionally grown foods if the entire cost picture is taken into account including the cost to our health, environment and food quality. A price cannot be put on the health of your growing child.

A Special Note About Good Fats vs. Bad Fats...
Not all fats are bad, in fact some are very good for our body and are are needed. Reducing your child’s intake of bad fats while increasing their intake of good fats will help insure the highest levels of health. Good fats are especially needed for the nervous system and brain and heart and cardiovascular system. Bad fats include margarine, dairy, animal meat, processed and refined foods and sweets and junk foods. They are the vegetable, soy, canola and corn oils. Good fats are included in flax seed, coconut and olive oil. Good fats are found in cold water fish, nuts and seeds. Include lots of good fats in your child to support a healthy central nervous system, heart and immune system.

Important Nutrients, Vitamins & Minerals for Children...
Protein is essential for growth. The highest quality proteins (those that give the body the amino acids it needs while having little detrimental effect on the body) can be found in raw plant based foods. Animal proteins are a complete protein but are hard to digest, high in saturated fat and contain little to no other vitamins and minerals. In addition, amino acids are destroyed in heats above 160 degrees, so the form your amino acids are in, is important. Foods that are most notable low in protein include sugar, fruits, fats and oils. A variety of vegetables, nuts, beans and lentils are all high in protein and should be consumed regularly.

Iron is essential for healthy bones and blood and is most readily available and easily absorbed by the human body when coming from non-animal sources. The acidity created when digesting animal meats, combats the ability of the body to adsorb iron. The iron is instead used immediately to buffer the acidity.

Vitamin C is essential for a healthy immune system and helps in the absorption of iron from plant based foods. You can find vitamin C in fresh fruits and fresh fruit juices.

Calcium is needed for healthy bones and teeth. The best forms of calcium come from nut and seed milks, soy products, organic cheese, green veggies, whole grains, beans, lentils, almonds, sesame seeds and tofu.
Zinc is needed for healthy growth, cell division and healthy immune system functioning. Nut and seeds (especially pumpkin seeds), legumes and tofu are all high in zinc.

B12 is an essential B vitamin needed for healthy growth in the body and especially in the healthy development of the brain. B12 comes mostly through animal based foods but can be found in fortified foods including soy milk, low salt yeast extract (Brewer’s yeast) and many fortified breakfast cereals. If you are a vegan, you may need to consider taking a supplement. Contact your nutrition expert for more details.

Omega 3’s are an essential fatty acid needed by the body for a variety of healthy functions. Children that have a good intake of Omega 3’s have a 4 time lower risk of developing asthma, show less hyperactivity and improved brain function. Omega 3’s can be found in flax seed, walnuts, cold water fish such as salmon, soy, navy and kidney beans, winter squash and olive oil.

Vitamin D is essential for calcium absorption and a healthy immune system. We moistly get our vitamin D from the sun but during the winter months children can become low in vitamin D. Choose juices and milk products that are fortified with Vitamin D and make sure your children get out in the sun and play as often as possible. The sun is our friend!

Many childhood related illnesses and symptoms, such as allergies, eczema, chronic colds and flus, ear infections, ADD and ADHD all find their roots in child's nutrition. Drugs are not the answer. Drugs are especially toxic to small bodies, nor do they work to restore health and heal the body of the health symptom. A more comprehensive, holistic approach is needed with its foundation in nutrition. If you or your child need a more personalized nutrition path, please contact us at Align Holistic Health & Well Being. Together we can find the natural solution to your child's health problems.

Raw Chocolate (Cacao) Cherry Smoothie Recipe

Smoothie's are a favorite of mine. They are so versatile, filling, so healthy, so delicious! My most recent creation is this Chocolate Cherry Recipe. Choclate, in its raw natural state, is called Cacao and is a Superfood. It has many and wide ranging beneficial health effects. It is one of nature's most fantastic superfoods due to its high mineral content and enormous amount of antioxidants. Since many of the special properties of cacao are destroyed or lost by cooking and refining, commercial chocolate products are nutritionally degraded, and have many health harming ingredients added. Raw Cacao gives hope to chocoholics everywhere.

Sunfoods discusses the health promoting benefits contained within Cacao. "Raw Cacao is packed with antioxidants, including polyphenols, catechins and epicatechins that help to fight off free radicals, giving you a healthy, complete superfood known as the Food of the Gods. In addition, flavonols help the body produce Nitric Oxide, a compound essential for proper heart function. Clean and microbe-free, cacao nibs offer a powerful boost of phenylethylamine (PEA) and anandamide, which both enhance positive feelings. Raw cacao is also a natural source of trace minerals, such as manganese, zinc and copper, which help to maintain healthy blood while theobromine, iron, chromium, magnesium and omega-6 fatty acids play an important role in heart health, brain function, growth and development.


Magnesium: Cacao appears to be the #1 source of magnesium of any food. Magnesium is one of the great alkaline minerals. It works to support the heart, boost our mental focus, and relieve constipation. Magnesium, along with other components of cacao, has been linked with a lessening of PMS symptoms. This is likely the primary reason women crave chocolate during their monthly cycle. Magnesium balances brain chemistry, builds strong bones, and has been tied to increased happiness and improved mood. Magnesium is the most deficient major mineral on the Standard American Diet (SAD); over 80% of Americans are chronically deficient in Magnesium! Raw cacao has enough magnesium to help reverse deficiencies of this mineral.

Antioxidants: Cacao contains the highest concentration of antioxidants of any food in the world. This point is so astounding that it bears repeating: No food exhibits greater antioxidant capacity than cacao! These antioxidants include polyphenols, catechins, and epicatechins. By weight, Cacao has more antioxidants than red wine, blueberries, acai, pomegranates, and goji berries COMBINED.

Iron: Raw Cacao contains approximately 314% of the U.S. RDA of iron per 1 ounce (28 gram) serving. Iron plays an essential role in the body, working to carry oxygen from the lungs to every part of the body. Consuming cacao is one of the best ways to keep our blood healthy.

Zinc: Many of the enzymes in the human body would not exist without the presence of zinc. This mineral is a vital component in over 200 enzymes throughout the body, and it is a cofactor of hundreds more. Raw Cacao contains zinc, which plays a critical role in the health of the immune system, liver, pancreas, and skin. Additionally, zinc is essential for sexual development, fertility, and cell growth.

Manganese: This mineral plays a crucial role in the formation of bone, cartilage, and connective tissue. Manganese helps assist iron in the oxygenation of the blood and formation of hemoglobin, and helps to promote healthy joints.

Copper: Traditionally known as a powerful antimicrobial, copper also works to cleanse the lymphatic system and stimulate peristalsis. In the human body, copper helps to build healthy blood, making it a natural partner to iron and manganese.

Phenethylamine (PEA): Raw Cacao contains high levels of Phenylethylamine (PEA). Often known as The Love Chemical, PEA is the chemical produced in our bodies when we fall in love. This is likely one of the main reasons why love and chocolate have such a deep connection. PEA also plays a role in increasing focus and alertness.

Tryptophan: An essential amino acid which is transformed into important stress-protective neurotransmitters including serotonin and melatonin. Tryptophan is heat sensitive and therefore it is cooked out in many high protein foods and in conventional processed chocolate products.

Serotonin: The primary neurotransmitter in the human body, Serotonin is similar in its chemistry to tryptophan and melatonin. Serotonin helps us build up our stress defense shield which supports our immune system in times of high demand.

Omega 6 Fatty Acids: Raw cacao contains essential omega 6 fatty acids, which form an integral part of our cell walls and allow for more efficient communication between cells.

Anandamide: The human body naturally produces endorphins after exercise, neurotransmitters which flood our brains with positive feelings. One of these neurotransmitters is Anandamide, also known as The Bliss Chemical. While humans have to work hard to produce enough Anandamide to reach higher levels of ecstasty, only one plant produces this chemical as part of its normal metabolism: Cacao! Not only does Cacao contain Anandamide in high concentrations, it also contains enzyme inhibitors that decrease our bodies' ability to breakdown The Bliss Chemical. When we eat raw cacao, the Anandamide produced by our brains along with the Anadamide found in cacao may continue to circulate in the body for extended periods of time, helping us feel great all day long.

Theobromine: Cacao contains about 1% theobromine. Most commonly found in cacao, this chemical element is an effective anti-bacterial substance which works to kill Streptococci mutans (the primary organism responsible for cavities). Theobromine is a chemical relative of caffeine but it does not act as a nervous system stimulant. Theobromine dilates the cardiovascular system making the hearts job easier. The combination of Theobromine and Magnesium make Cacao an important part of a heart-healthy diet.

You can find and purcahse raw organic cacao powder, of the highest quality and most reasonable price, here:

http://www.sunfood.com/food/cacao-chocolate-cocoa/cacao-chocolate-powder-2-5-lb-bag-sunfood-raw-certified-organic.html

Chocolate Cherry Smoothie Recipe

1 organic ripe banana

1 c organic red raspberries

1 c organic cherries (stems and pits removed)

1/2 c organic strawberries

1 tsp. golden flax seed

1 tsp. chia seeds

1 tbs. almond butter

1 tbs. cacao nibs

Cacao Almond Milk to cover (receipe below or alternately use 1-2 tsp raw cacao powder and almond milk)

Blend until smooth and creamy. 

Cacao Almond Milk Recipe

4 cups soaked almonds

2 tablespoons raw cacao powder

2 teaspoons organic vanilla extract

2 teaspoons of raw honey, grade B maple syrup, vanilla stevia (optional)

8 cups of purified water

Directions:

Put soaked nuts, cacao, vanilla and optional sweetener into the blender.

Cover with half the water.

Blend until creamy. 

Add the rest of the water, blend until creamy and thoroughly blended. 

Place a mesh bag over the top of the blender container and pour the liquid though the mesh bag to strain any nut or seed pieces.

Keeps in the fridge for 3-4 days.

© Candice Marley 2012

Why Living Foods are So Powerful

Raw food are not the latest craze or diet trend, in fact they are the oldest and most natural ways for our body to eat. When we eat raw foods, we are eating foods left in their original, natural state. In this state, foods are left as potent energetic forces that when brought into our body, interact with our systems, organs and cells in a very healing, balancing and transformational way. It was Hippocrates, the Father of Western Modern medicine, who said that foods were medicine, and we should look to foods to be our medicines. What he saw, is what anyone one of can experience on a first hand level when we make a shift to a more natural living diet.

Raw foods specifically are beneficial to the body in the following ways:

1. Raw Foods Have a Higher Oxygen Level - Living plants circulate and utilize energy in a very real way. This living energy creates plant structures that posses a living component called chlorophyll. Chlorophyll has the almost identical molecular structure to hemoglobin, a protein of our very own red blood cells. Our red blood cells are responsible for transporting oxygen and carrying away wastes. As we take in larger amounts of living chlorophyll, it is almost as if we are getting a cleaning blood transfusion. Our blood is cleansed and we are infused with the highest most pure oxygen levels. Disease thrives in a low oxygen environment, and the wastes that they give off steal oxygen from our own bodies. When we are high is pure oxygen our body is able to operate in the most healthy, clean internal environments and at the same time our energy levels are increased and toxins are removed more effectively.

2. Raw Foods Contain High Levels of Living Enzymes - The new frontier of medicine, even possibly Western medicine? The use of enzymes in the treatment of diseased states. Why is this? Because enzymes are the power of life. They are what make every function within our body work, they are the catalyst for living. It has been found, through promising new enzyme research, that most all disease states can be traced back to a lack of or a malfunction of body enzymes. When we eat cooked and processed foods we are taking in no living enzymes and at the same time we are asking our body to produce enough new enzymes to digest and assimilate all the nutrients we just took in and enough to expel all the toxins contained with these foods. Over time, this leads to an enzyme deficiency in the body and disease begins to evolve. Raw foods on the other hand contain within them the exact combination of living enzymes to fully digest and assimilate that particular food. When mixed with our own naturally present enzymes, the process of digestion is expodentially enhanced and we experience greater levels of health while at the same time re-routing conserved digestive energy to other body processes such as cleansing and re-building.

3. Raw Foods Contain Living Phytopigments and Phytochemials - Phytopigments, the pigments naturally present in pant foods, each contain specific, diverse purposes. They contain within them a multitude of phytochemicals, or active living plant chemicals. When we think of chemicals we think of pharmaceuticals, but these are made made chemicals and they are incomplete which is why they don't work to heal. Most pharmaceutical drugs contain one or maybe two potent plant chemicals, which are them mixed with synthetic compounds, filler, additives, preservatives and then sold as a drug. Plants on the other hand don't just contain one or two chemicals they contain literally thousand. Each plant food has a different portrait of living plant chemicals and each chemical has a different function. Some lower blood pressure, other regulate hormones, others balance the nervous system. Their functions are diverse and voluminous. Left in their raw state, these plant chemicals are still living and currently doing their intended process as they are brought into our body, so their effect is powerful. These chemicals balance, regulate, and "tune up" our internal processes. Without them we are left without anything to internally balance.

These are just 3 of the ways in which living food heal, restore and revitalize. Raw foods contain many more health promoting benefits. I will be writing about more of the ways in which living foods are so powerful to health, in coming days and weeks.

Blessings of health.

Finding Your Perfect Weight ~ The Raw Way

It is a New Year and many of us may have already given up on our New Year's resolutions set only 6 short weeks ago. Many of our goals centered around being more healthy, loosing weight, becoming more active and eating better. Yet only after less then 60 days we have decided it is too difficult and given up on our own intentions! Intentions that were important and held meaning for us. Well it is time to revive those health intentions! Many times we give up when we feel discouraged, stressed or confused. Maybe we set intentions to eat more healthy, but after 45 days of endless salads, we became bored and didn't really know what else to make. Maybe we set intentions to be more active, and while we got into the groove and started moving early on, now the busy schedules and long days have us worn out and our goals just seem to impossible to attain. The good news is that is not true. The goals you have for yourself can be attained, without feeling overwhelmed or stressed out about it if you have the right tools, knowledge and support. Our 12-week, Your Perfect Weight program was designed to do just that. In 12 weeks you will have the knowledge you need to be confident, the tools you need to be prepared and the support you need to successful. 


Our Group Working series focuses on giving you in-depth knowledge about what your body needs to be healthy and the foods to eat to support your health, which will help you be confident in sticking with it. Tools such as Individualizing Your Diet, Grocery Store Learning Expeditions and Healthy Cooking classes, prepare you for how and what to eat once you leave the comfort of the group setting. Our weekly group setting allows you to be supported by a knowledgeable coach and teacher but also from other individuals that are making the same journey. 


Our Holistic focus is very different from the conventional mind set of caloric restriction, counting calories and a one size fits all approach. Your Perfect Weight is all about you finding what works best with your unique body type and individual biochemical make-up so you can integrate it as a way of life long term. 


Your Perfect Weight is not a conventional "diet" and that is because conventional diets miss the big picture, COMPLETELY. They focus on ways to restrict caloric intake while completely ignoring what it is participants are eating and how they eat it. Ads for Nutrisystem show microwavable dishes that are overcooked, over processed and completely enzyme and nutrient deficient. It is impossible to keep weight balanced with enzyme and nutrient deficient foods. The body sends hunger signals out not only when it is lacking calories, but most importantly when it is lacking the nutrients it needs. Your hunger response is a signal to you that your body is in need of essential nutrients. You can eat 2,000 calories and still feel ravenously hungry if you body has not received the nutrients it needs to live and be healthy. The body will continue to send out hunger signals until the nutrients it needs are fulfilled, not just until your stomach is full, and it will also begin storing fat because it feels it is in danger of starving. Your body will begin storing fat even if you are eating an excess number of calories. Trying to restrict or control one's caloric intake while not giving the body what it needs is a losing battle. You hunger response is a natural healthy response and trying to control it with the mind without satisfying its cause is not only unhealthy it is impossible long term. You should eat when you are hungry and only when you are hungry. If you learn to control and override that natural response your natural body rhythms and signals will forever be out of sync leading to lifelong problems. In addition, not listening to your body's needs will result in keeping you out of tune with your own natural body rhythms which will keep you locked in an unhealthy cycle. The best approach is to listen to your body and respond by giving it what it needs. And what does your body need? High energy, nutrient dense living foods which gives your body everything it is asking for. The best approach to finding and staying your perfect weight? The answer is through raw living foods. 


Raw foods are foods that have not been altered or processed in any way from their natural state. This includes not cooking any foods above the heat of the Sun here on Earth, or 118 degrees. The reason for this is simple. Once foods are heated or processed they loose up to 80% of their nutrients, almost all of their natural pure water content and most of the oxygen content, vitamins are destroyed, minerals loose their catalytic effect, which is needed in order for vitamins to work in the body and most of their fiber content, all of the living enzymes and phytochemicals are completely destroyed. Leaving you with a food that is lacking in most nutrients the body needs and is asking for. Cooked foods also take energy from the body because they take longer to move through the digestive tract and digestion is the number one energy consumer within the body! When foods are heated above 118 degrees most of their nutritional content is completely destroyed.  


Living foods come pre-packed with the enzymes within them to fully digest that particular food. Our body also makes enzymes to help in the digestive process but when we eat foods that are already pre-packed with the unique and complete enzyme package needed to fully digest the food our overall digestive process is enhanced. This frees up energy that otherwise would be used in making enzymes and digesting food that can then be used for other processes such as removing toxins and breaking down unneeded fat stored in the body. Once foods have been cooked above 118 degrees the natural living enzymes and completely destroyed. Raw fats, for instance, contain within them the enzyme lipase which completely metabolizes the fat allowing the body to use it as energy instead of storing. Heated fats on the other hand are not readily metabolized by the body and end up stored within the body tissues because they have no enzymes left within them to help break them down once inside the body. Cellulite is now being seen as heated fats that have been unmetabolized and stored in the body tissues. This is one of the reasons raw foodists lack any visible signs of cellulite, even if they are in the later years of life. When you eat enzyme deficient foods the body is forced to make its own enzymes and energy is diverted from other important processes. In addition when you eat enzyme deficient foods they may not be fully and completely digested which leads to these foods being stored in the body resulting in excess pounds.

Foods that have been changed from their natural state and non-organic foods also have added chemicals, preservatives, additives, pesticides, herbicides, fungicides and other toxic chemicals. All of these chemicals are toxic to the body. If the body becomes overwhelmed with these toxins, as is the case in most individuals on a Standard American Diet, the liver is no longer able to neutralize these toxins and they are stored. The body likes to store these toxins in fat cells because the fat helps to neutralize the toxins. Without a weight loss system that first detoxifies the body and then focuses on only bringing in non toxic foods, you are sure to continue in this cycle and increase the amount of fat and toxins stored in your body all resulting in more pounds on your body.


Living foods are nutrient dense foods. For instance look at the following list. These are the nutrient and natural chemical components found in just 1 fresh clean apple:

WHAT’S IN A FRESH WHOLE CLEAN APPLE?

(FROM “Handbook of Phytochemical Constituents of Generally Regarded as Safe (GRAS) Herbs”)

ABSCISIC-ACID FR NAP

CIS-2, TRANS-4-ABSCISIC-ACID BK NAP

TRANS-ABSCISIC-ACID FR NAP

ACETIC-ACID

ACETIC-ACID-AMYL-ESTER

ACETALDEHYDE

ACETONE

N-ALPHA-ACETYL-AGGININE SH NAP

ADENINE RT NAP

ALPHA-ALANINE FR

BETA-ALANINE FR

ALANINE 70-435 FR USA

ALUMINUM 0.4-129 FR AAS USG

ALPHA-AMINOBUTYRIC-ACID

AMMONIA(NH3) 235-1,029 EP (FR)

AMYGDALIN 6,000-13,800 SD

AMYL-ACETATE

AMYL-BUTYRATE

AMYL-PROPIONATE

ANILINE 1.7 EP(FR) NAP

ANILINE 1.5 FR NAP

ARABINOSE

ARGININE 60-373 FR USA

ARSENIC 0.00055-0.43 FR AAS USG

ASCORBIC-ACID 20-402 FR USA

ASCORBIDASE

ASH 2,300-43,000 FR USG

ASPARAGINE 171 FR

ASPARTIC-ACID 210-2,115 FR USA

AVICULARIN FR NAP

BARIUM 0.22-8.6 FR USG

BENZOIC-ACID

3,4-BENZOPYRENE FR NAP

BENZYL-ACETATE

BENZYL-AMINE 0.6 EP(FR) NPA

BENZYLAMINE 0.3-3.0 FR NAP

BIOTIN

BORON 1-110 FR AAS BOB USG

BROMINE <1 FR AAS

BUTANOL

N-BUTANOL

1-BUTANOL

2-BUTANOL

BUTYL-ACETATE

BUTYL-BUTYRATE

BUTYL-CAPROATE

BUTYL-PROPIONATE

BUTYL-VALERIANATE

I-BUTYL-OCTANOATE

I-BUTYL-PROPIOANTE

N-BUTYL-DECANOATE

N-BUTYL-FORMATE

N-BUTYL-N-HEXANOATE

N-BUTYL-OCTANOATE

N-BUTYL-PROPIONATE

CADMIUM <0.002-0.0258 FR AAS USG

CAFFEETANNIN

CAFFEIC-ACID 85-1,270 FR CRC(FSN)

CALCIUM 43-570 (-1,376) FR AAS USG

CALCIUM-OXALATE

CAPROALDEHYDE

CAPRIOIC-ACID-AMYL-ESTER

CAPRYLIC-ESTER

CARBOHYDRATE 152,250-948,550 FR

BETA-CAROTENE 0-76 FR

CAROTENOIDS 0-126

CATALASE

D-CATECHIN FR NAP

CHLOROGENIC-ACID FR NAP

CHLOROPHYLL 0-1 FR

CHROMIUM 0.005-0.3 FR AAS USG

CITRIC-ACID

CITRAMALIC-ACID

COBALT <0.005-0.043 FR AAS USG

COPPER 0.24-4 FR AAS USG

COUMARIC-ACID

P-COUMARIC-ACID 15-460 FR CRC (FSN)

N-COUMARYL-QUINIC-ACID

P-COUMARYL-QUINIC-ACID FR NAP

CREATINE SH NAP

CUTIN EP(FR) NAP

CYANIDIN LF NAP

CYANIDIN-3-ARABINOSIDE

CYANIDIN-7-ARABINOSIDE

CYANIDIN-3,5 DIGLUCOSIDE CY NAP

CYANIDIN-3-GALACTOSIDE

CYSTINE 30-187

I-DECANOIC-ACID

N-DECANOL

DECENOIC-ACID

1-DECYL-ACETATE

DEHYDROASCORBIC-ACID

DIASTASE

DIETHYLAMINE 3 FR NAP

DIGALACTOSYL-DIGLYCERIDE 49-107 FR

3-BETA-19-ALPHA-DIHYDROXY-2-OXOURS-

12-EN-28-OIC-ACID 1,000 WD NAP

DIHYDROXYTRICARBALLYLIC-ACID 1 FR

DIPHOSPHATIDYL-GLYCEROL 4-6 FR

EO 25-35

L-EPICATECHIN FR NAP

5,6-EPOXY-10’-APO-5,6-DIHYDRO-BETACAROTENE-3,10’-DIOL 20,000

  EP(FR)    NAP

ESTRAGOLE TR EO

ESTRONE 0.10-0.13 SD NAP

ETHANOL

ETHYL-ACETATE

ETHYLAMINE 3 FR NAP

ETHYL-BUTYRATE

ETHYL-CAPROATE

ETHYL-CROTONATE

ETHYL-DECENOATE

ETHYL-DODECANOATE

ETHYL-HEXANOATE

ETHYL-ISOBUTYTRATE

ETHYL-METHYLBUTYRATE

ETHYL-NONANOATE

ETHYL-OCTANOATE

ETHYL-PENTANOATE

ETHYL-PHENACETATE

ETHYL-PROPIONATE

ETHYL-VALERIANATE

FARNESENE EP(FR) NAP

FAT 3,210-34,200 FR FNF PED

FAT 180,000-230,000 SD

FERULIC-ACID 4-95 FR CRC(FSN)

FIBER 131,000 FR PED

FIBER 5,200-49,636 FR USA

FLUORINE <0.1-2.1 FR AAS

FOLACIN 0.02-0.2 FR USA

FORMIC-ACID

FRUCTOSE 50,100-60,800 FR

FUMARIC-ACID

GALACTANASE

GALACTARIC-ACID

D-GALACTURONIC-ACID 13-54

GERANIOL

D-GLUCITOL

GLUCOCEREBROSIDE 34-49

D-GLUCONIC-ACID

GLUCOSE 17,200-18,200 FR

GLUTAMIC-ACID 156-1,244 FR

GLUTAMINE 20

GLYCERIC-ACID

GLYCINE 80-497

GLYCOLIC-ACID

GLYOXYLIC-ACID

GUANIDINE  SH NAP

GUANIDINOACETIC-ACID SH NAP

GAMMA-GUANIDINOBUTRAMIDE SH NAP

GAMMA-GUANIDINOBUYTYRIC-ACID SH

NAP

GAMMA-GUANIDINOPROPIONIC-ACID SH

NAP

GUANIDINOSUCCINIC-ACID SH NAP

HEMICELLULOSE

HEPTACOSANE

N-HEPTANOIC-ACID

HEPTENOIC-ACID

2-HEPTANOL

N-HEPTANOL

N-HEX-1-EN-3-OL

CIS-N-HEX-3-EN-1-OL

TRANS-N-HEX-2-EN-1-OL

TRANS-N-HEX-3-EN-1-OL

HEXACOSANOL

N-HEXANOL

7-HEXANOIC-ACID

I-HEXANOIC-ACID

HEXANOL

2-HEXENAL

TRANS-2-HEXENOIC-ACID

HEXYL-ACETATE

HEXYL-BUTYRATE

HEXYL-FORMATE

N-HEHYL-N-HEXANOATE

N-HEXYL-OCTANOATE

N-HEXYL-PROPIONATE

HISTIDINE 30-187 FR

P-HYDROXYBENZOIC-ACID  FR NAP

HYDROXYCINNAMIC-ACID  1,340 FR

4-HYDROXYMETHYLPROLINE

3-HYDROXY-OCTYL-BETA-D-GLUCOSIDE

FR NAP

19-HYDROXYURSOLIC-ACID  PL JSG

20-HYDROXYURSOLIC-ACID  PL JSG

19-HYDROXYURSONIC-ACID  PL JSG

HYPERIN

HYPEROSIDE FR NAP

IDAEIN

INDOLE-3-ACETIC-ACID PL PAS

INOSITOL

IODINE

IRON  1.1-123 FR AAS USA USG

ISOAMYL-BUTYRATE

ISOAMYL-PROPIONATE

ISOBUTYL-ACETATE

ISOBUTYL-BUTYRATE

ISOBUTYL-FORMATE

ISOCHLOROGENIC-ACID PL PAS

ISOCITRIC-ACID

ISOLEUCINE 50-497 FR

ISOPROPYL-BUTYRATE

ISOQUERCITRIN FR NAP

JASMONIC-ACID FR NAP

KILOCALORIES 3,419 FR PED

LACTIC-ACID

LAURIC-ACID 10-63 FR

LEAD 0.002-64 FR AAS USG

LECITHIN

LEUCINE 120-746 FR

LINOLENIC-ACID 870-5,411 FR

ALPHA-LINOLENIC-ACID 180-1,120 FR

LITHIUM 0.044-0.172 FR USG

LUTEIN 0.4-5 FR JAF37:657

LUTEOXANTHIN FR NAP

LYSINE 20-746 FR

MAGNESIUM 48-478 (-860) FR AAS USA USG

L-MALIC-ACID

MALVIDIN-MONOGLYCOSIDE

MANGANESE 0-29 FR AAS USG

MANNOSE

MERCURY 0.00011-0.02 FR AAS USG

METHANOL

METHIONINE 20-124

METHYL-ACETATE

METHYL-2-XI-ACETOXY-20-BETAHYDROXY-URSONATE EP(FR)

METHYLAMINE 4.5 EP(FR) NAP

2-METHYL-BUT-2-EN-1-AL FR NAP

2-METHYL-BUT-3-EN-1-OL FR NAP

D-2-METHYLBUTAN-1-OL

2-METHYLBUTAN-2-OL

METHYL-BUTYRATE

METHYL-CAPROATE

2-METHYL-2,3-EPOXY-PENTANE FR

NAP

24-METHYLENE-CHOLESTEROL PO

NAP

METHYL-FORMATE

METHYL-GUANIDINE SH NAP

6-METHYL-HEPTEN-5-EN-2-ONE FR

NAP

METHYL-HEXANOATE

N-METHYL-BETAPHENETHYLAMINE 1.2 FR NAP

METHYL-PROPIONATE

METHYL-2-METHYL-BUTYRATE

METHYL-I-PENTANOATE

2-METHYLPENTAN-2-OL

N-METHYL-PHENETHYLAMINE 1.3

EX(FR) NAP

N-METHYL-PHENETHYLAMINE 1.2

FR NAP

GAMMA-METHYLA-PROLINE

2-METHYL-PROPEN-1-AL FR NAP

METHYL-VINYL-KETONE FR NAP

MEVALONIC-ACID 30-36 FR

MOLYBDENUM 0.077-0.43 FR USG

MONOGALACTOSYL-DIGLYCERIDE

12-42

1-MONO-LINOLEIN SD NAP

MUFA 150-935 FR USA

MYOINOSITOL 4,500 PO NAP

MYRISTIC-ACID 20-124 FR

NEOCHLOROGENIC-ACID

NEOXANTHIN EP(FR) NAP

NIACIN 1-7 FR

NICKEL 0.004-0.645 FR AAS USG

NITROGEN 280-4,000 FR AAS

NONACOSANE

D-L-NONACOSANOL

N-NONANOIC-ACID

N-NONANOL-2-NONANOL

NONENOIC-ACID

I-NONYL-ACETATE

OCTACOSANOL

OCTA-CIS-3-CIS-5-DIEN-1-OL  EO

NAP

OCTA-TRANS-3-CIS-5-DIEN-1-OL EO

NAP

OCTA-CIS-3-CIS-5-DIEN-1-OLACETATE EO NAP

OCTA-TRANS-3-CIS-5-DIEN-1-OLACETATE EO NAP

N-OCTANONE

N-OCTANOL-2-OCTANOL

OCTENOIC-ACID

1-OCTYL-ACETATE

OLEIC-ACID 140-871 FR

OXALIC-ACID

OXALOACETIC-ACID

ALPHA-OXOGLUTARIC-ACID

PALMITIC-ACID 480-2,986 FR

PALMITOLEIC-ACID 10-62 FR

PANTOTHENIC-ACID 1-4 FR USA

PECTASE

PECTIN 1,400-66,585 FR USA

PECTIN-DEMETHOXYXYLASE

N-PENTANOIC-ACID

I-PENTANOIC-ACID

PENTANOL

I-PENTANOL

2-PENTANOL

3-PENTANOL

N-PENTENOIC-ACID

N-PENTYL-AMINE 0.3 FR NAP

PENTYL-BUTYRATE

N-PENTYL-DECANOATE

N-PENTYL-FORMATE

I-PENTYL-FORMATE

PENTYL-HEXANOATE

N-PENTYL-2-METHYLBUTYRATE

I-PENTYL-I-PENTANOATE

N-PENTYL-OCTANOATE

PEROXIDASE

2-PHENETHYLACETATE

PHENOLICS 1,100-3,400

PHENYLALANINE 50-311 FR

PHLORETAMIDE FR NAP

PHLORETIN LF JAD

PHLORETIN-4’-0 BETA-DGLUCOPYRANOSIDE 6,486 FR NAP

PHLORETIN-XYLOGLUCOSIDE FR

NAP

PHLORIZIN GLYCOSURIC

PHOSPHATIDYLIC-ACID 3-6 FR

PHOSPHATIDYL-CHOLINE 189-214

FR

PHOSPHATIDYL-ETHANOLAMINE

101-124 FR

PHOSPHATIDYL-GLYCEROL 8-27 FR

PHOSPHATIDYL-INOSITOL 53-59 FR

PHOSPHATIDYL-SERINE 4 FR

PHOSPHORUS 68-925 (-1,548) FR AAS

PED USG

PHYTOSTEROLS 120-745 FR USA

PIPECOLINIC-ACID

POLYGALACTOSYL-DIGLYCERIDE

POLYGALACTURONASE

POLYPHENOLASE

POMOLIC-ACID PL JSG

POMONIC-ACID PL JSG

POTASSIUM 1,110-12,140 (-17,630) FR AAS USG

PROCYANIDINS LF NAP

PROLINE 20-435

PROPANOL

2-PROPANOL

N-PROPANOL

I-PROPANOL

N-PROPIONIC-ACID

PROPYL-ACETATE

PROPYL-BUTYRATE

PROPYL-FORMATE

PROPYL-2-METHYLBUTYRATE

PROPYL-N-PENTANOATE

PROPYL-PROPIONATE

PROTEIN 1,870-12,800 FR PED

PROTOCATECHUIC-ACID FR NAP

PUFA 1,050-6,535 FR USA

PYRROLIDINE 1.5 EP(FR) NAP

PYROXIDINE

PYRUVIC-ACID

QUERCETIN 58-263 PC PAM

QUERCETIN-ARABINOSIDE

QUERCETIN-3-O-ALPHAARABINOFURANOSIDE PL JSG

QUERCETIN-3-0-ALPHA-GALACTOSIDE EP(FR)

NAP

QUERCETIN-3-O-BETA-D-GLUCOSIDE PL JSG

QUERCETIN-3-RHAMNOGLUCOSIDE

QUERCETIN-3-O-RHAMNOSIDE PL JSG

QUERCETIN-3-RUTINOSIDE

QUERCETIN-3-O-XYLOSIDE EP(FR) NAP

QUERCETIN FR NAP

L-QUINIC-ACID

REYNOUTRIN FR NAP

RIBOFLAVIN 1 FR

RUBIDIUM 0.27-10 FR AAS

RUTIN TR EP(FR) NAP

SELENIUM 0.000055-0.00043 FR USG

SERINE 80-497 FR USA

SFA 580-3,610 FR USA

SHIKIMIC-ACID

SILICON 1-70 FR AAS

SILVER 0.011-0.086 FR USG

SINAPIC-ACID FR NAP

SODIUM 0-133 FR USG

SORBITOL LF NAP

STEARIC-ACID 70-435 FR

STRONTIUM 0.165-8.6 FR USG

SUCCINIC-ACID

SUCROSE 24,000-36,200 FR

SUGAR 60,100-166,000 FR

SULFUR 1.65-23 FR USG

TETRADECENYL-ACETATE LF NAP

TETRADECYL-ACETATE LF NAP

THIAMIN 1-2 FR PED

THREONINE 30-435 FR

TITANIUM 0.055-3 FR USG

ALPHA-TOCOPHEROL 2-37 FR TOT USA

TRIACONTANOL

TRIGLYCERIDE 45-50

1,3,3,-TRIMETHYL-DIOXA-2,7-BICYCLO (2,2,1)

HEPTANE FR NAP

TRYPTOPHAN 20-124 FR

TYROSINE 40-249 FR

URONIC-ACID 7-1,440 FR

URSOLIC-ACID EP(FR) NAP

VALINE 40-560 FR

VIT-B6 1-3 FR

VOMIFOLIOL-1-O-BETA-D-XYLOPYRANOSYL-6-

0-BETA-

  D-GLUCOPYRANOSIDE FR NAP

WATER 809,000-896,000 FR USG

XYLOSE

ZINC 0-35 FR AAS USG

ZIRCONIUM 0.22-0.86 FR USA

Quite the impressive list! Plant foods have been intelligently designed and include a whole host of properties we are still only beginning to discover the functions of. Besides your standard vitamins, minerals and fiber content, plant foods contain active living chemical components called phytochemicals whose properties are voluminous in function from hormone regulation to tumor regression to blood pressure regulation. These active chemical components are completely destroyed in heats above 118 degrees. Once they are destroyed by heat or processing they can no longer carry out their intended function within the body. Our body needs these phytochemicals to keep itself in balance and to heal. What properties these phytochemicals hold to helping us maintain our balanced weight are still unknown but the possibilities are endless and exciting!

Living foods are used immediately by the body. They are digested and assimilated with nothing left over to store. Once your body begins getting all the nutrients it needs you begin eating less and releasing fat that was stored while your body was not getting the nutrients it needed. If you are getting all the nutrients your body needs within 1,000 to 1,500 calories that is all your body needs, you are satisfied, the hunger response is shut down and the body begins to release stored fat. This is why when going to a raw diet people many times loose a substantial amount of weight within a very short period of time, 30-45 pounds in 30 days is not uncommon or unhealthy using this approach. 

Raw foods act in multiple ways to help you loose weight rapidly and completely. Raw foods:

1. Detoxify and cleanse the body of toxins and accumulated fat

2. Are nutrient dense allowing the body to get what it needs and release stored fat

3. Balance and heal the body with living chemical and nutrient components

4. Are packed with living enzymes which help foods to be completely digested and assimilated

5. Are pure with no toxic chemicals for the body to store within fat tissue

If you are looking to loose weight and keep it off the best approach is to use a program that balances your body and restores you from the inside out. 

At Align Holistic Health & Well Being we have created the Your Perfect Weight Program that is based upon everything just discussed. We first start with a 30 day raw food and living juice cleanse to clean the internal environment of stored toxins while restoring balance to your entire being. We then learn how to individualize your diet so you are eating what and how your unique biochemical make up needs. We learn how to eat seasonally and how to shop and live the raw food lifestyle. Included is raw food cooking classes and grocery store tours. Giving you all the tools you need to find your perfect weight and stay at it for good. 

Get off the weight loss roller coaster ride and live at Your Perfect Weight! You can find out more information about Align, our health philosophy and Your Perfect Weight Program here:

http://alignholistichealth.com/YourPerfectWeightProgram.aspx

Happy Healthy New Year!

References:

A Healthy Way to Loose Weight Fast. Better Nutrition. January 2012

http://www.communicationskillsinfo.com/the-essential-secrets-to-fast-and-natural-weight-loss-that-nutrisystem-and-weight-watchers-are-missing