6 reasons eating healthy is challenging (and how to fix it)

6 reasons eating healthy is challenging (and how to fix it)

by John Bauer – August 24, 2016

fresh vegetables

The real reasons why diets fail

One assumes that diet fails because people cannot resist eating the “wrong” foods. I bow to the fact that our junk food masters make unhealthy food so very tasty and tempting, and also acknowledge that the sweet treats are enticing. Let me pose an alternate theory however.

Unhealthy food is not nearly as tempting when you have just satiated yourself with a tasty and healthy real food meal. Why diets truly fail in my opinion is usually non-food related issues – we want convenience, we don’t have time, it costs too much, etc., etc.

The truth is we need to set ourselves up with planning to succeed – diets are no different. Planning and executing implementation with as few complications as possible goes a long way towards staying with it long enough to build habits – once that is done it is much easier to transition from “on a diet” to “living a lifestyle”.

6 challenges to a healthy diet

I am linking below to a very thought-provoking article which illustrates all this perfectly. James Heathers, PhD has written a post at precisionnutrition.com  titled “6 reasons eating healthy is harder than you think” in which he discusses the things he learned doing a “food stamp challenge”. James has a background in psychology, and this discussion opened my eyes, to say the least.

I am not going to engage in a lot of discussion as I prefer you read James’ excellent article for that. To give you a flavor however, here are some of the major areas he discusses from the article:

Reason #1: You need a good market.

Reason #2: You need time to shop.

Reason #3: You need to transport all the food.

Reason #4: You need time to cook.

Reason #5: You need equipment, seasonings and ancillary ingredients.

Reason #6: You need cooking skills.

Notice anything here? These are all issues not related to choice of food as we discussed at the beginning of these article. These are all those things which enable our ability to actually do a healthy diet, and I maintain some of our hidden saboteurs lie within these.

Some of these many of us take for granted – transportation for instance. But for a significant amount of the population this is a valid concern. Others revolve around time management issues – we all lead very busy lives and this I think becomes a huge issue.

How to deal with some of this

It is true these are challenges, maybe more for some than others but I bet you saw yourself in at least one of the six to some degree. All is not lost, these “problems” are just issues which need to be planned for and made manageable.

James’ article goes on to suggest some of the possible solutions, as before I leave it to you to read the article for the detail on these. Here is another list of things discussed as taken from the article:

Embrace the struggle.

Build a kitchen toolkit.

Schedule your shopping and meal prep.

Simplify cooking.

Prioritize stress reduction

Be sensitive

I think you will find some of the discussion around these helpful – it is liberally sprinkled with links to other PN blog posts with a lot more on that particular topic as well.

Summary

This is how diet success is achieved. Food choice is still number one, but actually that is the relatively easy part. The real key is planning for and managing all the ancillary issues which make it harder to follow the diet than it is to “cheat”. Willpower always loses eventually, the trick is to make your actions easy enough that willpower is not required.

For some, that may mean working with a coach. For others willing to invest some time, there are tons of resources available to help understand and manage these issues. As with alcoholism, the first step is acknowledging the problem exists – then you can move on to fix it.

Let the article stimulate you as it did me!

John Bauer

Link to PN article:

precisionnutrition.com/eating-healthy-is-hard

 

How To Easily Create The Perfect Meal – Infographic

How To Easily Create The Perfect Meal – Infographic

By John Bauer – August 23, 2016

Balanced Meal

In search of the perfect meal

Okay, there probably is no such animal as a perfect meal. But if I was thinking about qualifications I would like to see in a “perfect meal” it would go something like this:

Good macronutrient balance

Nutrient dense with a reasonable calorie count

Easy to prepare and cook

I am linking below to a great resource to help get this accomplished – it is an article recently published by John Berardi, PhD in Nutrition, certified strength coach, and co-founder of precisionnutrition.com, titled “Create the perfect meal with this simple 5-step guide. [Infographic]”.

Creating The Perfect Meal

Here is an extended excerpt from the post linked below:

You know you need a good balance of proteins, carbs, fats. But how do you turn that knowledge into healthy meals that taste delicious? Just mix and match these ingredients, flavor profiles, and cooking methods to create the perfect meal every time. Seriously, this guide could change your life.

+++

At Precision Nutrition, it’s our mission to help clients develop healthy eating habits for life. That means:

  • Eating fresh, minimally-processed food as often as possible.

  • Including a balance of protein, veggies, smart carbs, healthy fats.

  • Adjusting portions to meet health and body composition goals.

That all sounds great. But the trick is to do it all in a way that’s super-easy and tastes awesome.

That’s where Precision Nutrition’s all-star chef, Jennifer Nickle, comes in.

Jen’s been chef to UFC legend Georges St-Pierre and to tennis pros like Sloane Stephens and Eugenie Bouchard. She’s taught some of the best athletes in the world how to eat.

And now it’s your turn.

Behold the Perfect Meal cheat sheet.

For the past few weeks Jen and I have been working together to create a cheat sheet that helps clients build amazing meals that pack in maximum flavor with minimal effort. And it’s finally ready.

Using the simple instructions in this infographic, you’ll be able to mix and match ingredients and flavor profiles to come up with literally thousands of easy, delicious, health-supporting meals.

Warning: This guide could change your life.

This is a really cool infographic which I know you will find helpful – this is a must read article to check out the infographic which is contained in the post, and if you like it the infographic is available in a pdf download for no cost.

Summary

I received my Nutrition Coaching certification from Precision Nutrition because these guys are really good at this nutrition thing. Having coached thousands of clients to weight loss success they have this thing nailed!

Check out the infographic – I hope you find it useful.

John Bauer

Link to PN article:

www.precisionnutrition.com/create-the-perfect-meal-infographic

10 Remarkable Reasons to Eat a Pescatarian Diet

10 Remarkable Reasons to Eat a Pescatarian Diet

by John Bauer – August 22, 2016

Salmon Dinner with Vegetables
Salmon Dinner with Vegetables

Pescatarian?

Don’t feel bad if this word is totally foreign to you. Having read and researched nutrition myself for over six years, I only recently ran across it while doing research for my articles on Can You Be Vegetarian? and 17 Primal Tips for Vegetarians.  If you have time, both articles are worth a read.

A pescatarian is simply put a vegetarian who includes seafood in their diet while still excluding meat from land sources. One of the healthiest diets ever studied is the Mediterannean Diet, which is largely (although not exclusively) a pescatarian diet.

Benefits of adding seafood to a plant-based diet

In my opinion you can reap two big rewards from the addition of seafood. Highest on my list is the addition of Omega-3 fatty acids to your diet in the form of DHA and EPA, which are the most bioavailable. Plant-based sources need to convert Omega-3 fats from ALA to these forms, and the conversion is notoriously inefficient.

Omega-3 fats in this form are essential to good health – I have quite a few posts which you can read for the reasons this is so. You can find them at 17 science based benefits of Omega-3 fats, the missing fat you need to thrive, and how to optimize your Omega-6 to Omega-3 ratio.

Additional nutrients in seafood which can be difficult to source elsewhere are zinc, selenium, and especially iodine, which is critical for a fully functional thyroid. Your thyroid is your master hormone regulating gland, and needs to be given the basic building blocks it needs in order to keep you feeling good. Iodine in food is mostly limited to sea products, and if you are staying plant based you can get it from sea kelp or seaweed sources.

Secondly, seafood is a wonderful source of high-quality protein. One of the challenges in plant-based eating is the fact most protein sources need to be combined with another at the same meal to get a complete amino acid profile in your nutrition. Adding seafood to the meal eliminates the need for all that planning.

10 Reasons Why a Pescatarian Diet Might Be Right for You

I am linking below to a very good article titled “10 Reasons Why a Pescatarian Diet Might Be Right for You” written by Mike Kamo at NutritionSecrets.com. Mike has a Personal Trainer Certification and Fitness Nutrition Certification from ISSA, and I have found his website to be very well done and full of good articles.

I recommend reading the article as it covers additional benefits from the addition of seafood to your diet which I have not discussed above. I enjoy reading Mike’s work and I think you may as well.

Summary

As always, it is important to not get “preachy” about diet. This is one of the most personal and unique things an individual has, and we should all respect each individual’s right to choose the diet they personally feel the most comfortable with, as well as what works best with their unique metabolism.

Being pescatarian is one more option to be considered, and as noted there are benefits to be realized from doing so. Choosing to remain vegetarian or vegan is fine as well, there are just a few more challenges to getting your full nutrition.

John Bauer

Link to NutritionSecrets article:

nutritionsecrets.com/10-reasons-why-a-pescatarian-diet-might-be-right-for-you/

How to Know if Oats Are Gluten-Free

How to Know if Oats Are Gluten-Free

by John Bauer – August 21, 2016

 

Oatmeal with Blueberries
Oatmeal with Blueberries

Avoid gluten grains, but not sure about oatmeal?

Technically, you are free to eat oatmeal if you are avoiding gluten, as it does not contain any gluten proteins naturally. The problem which arises is cross-contamination, as oats can become contaminated with gluten from two different sources.

One source of cross-contamination is when the oats are grown in rotation with a gluten crop in the same field. A second source is in the transportation and manufacturing process where oats are handled using the same equipment which was used with gluten grains.

Okay, let’s keep all this in perspective. The amount of gluten which ends up in oats which have been cross-contaminated is very small, and frankly not enough for most people to get concerned with when eating only one serving a day for instance. On the other hand if you have a heightened sensitivity to gluten, this can become an issue.

For those folks, there is available certified gluten-free oats – I am linking below to a very comprehensive and well done article titled “Are Oats Gluten-Free” posted by Dr. Josh Axe,  certified doctor of natural medicine, clinical nutritionist, and creator of draxe.com which explains this in greater detail if you are interested.

Oatmeal nutrition – is it worth the carbs?

Here is the nutrition contained in a 1/2 cup of uncooked instant oats, as taken from the linked article:

½ cup of regular dried or instant rolled oats (which makes about one cup cooked) has about: (3)

  • 154 calories

  • 1–2 grams fat

  • 4–5 grams fiber

  • 5–6 grams protein

  • Less than 1 gram of sugar

  • 5 milligrams manganese (73 percent DV)

  • 166 milligrams phosphorus (16 percent)

  • 7 milligrams selenium (16 percent)

  • 56 milligrams magnesium (14 percent)

  • 0.19 milligrams thiamine (12 percent)

  • 7 milligrams iron (10 percent)

  • 5 milligrams zinc (10 percent)

  • 0.16 milligrams copper (8 percent)

  • 0.45 milligrams pantothenic acid/vitamin B5 (5 percent)

BUT, the questionable issue in the above data which is left out – about 25 grams carbohydrate! On some ketogenic very low carb diets that would be your entire daily budget for carbohydrate intake, and even on a moderate carb diet it is a lot to consume in one dish.

On the other hand, for a plant based protein source the protein contained in oats is a high quality protein with a very good amino acid profile. This can be quite helpful for plant based eaters looking for a complimentary protein source to combine with another plant based protein source to get a complete protein balance in their meal.

The nutrient profile is impressive, especially the amount of manganese, and five grams of fiber is helpful as well. For those who can tolerate carbs well, this is a very healthy addition to a balanced meal.

Summary

One place where eating oatmeal really helps is when traveling and staying at a hotel with a free breakfast bar – almost every carb source outside of fruit will be unhealthy, but they almost always have single serve packages of oatmeal. Of course, sometimes they only have the flavored variety – not sure what kind of “natural flavors” would be in that and better to not find out and just walk away probably!

There is a lot more in Dr. Axe’s article which you can read, including the health benefits oats conveys, tips on how to buy and cook oats, and even a recipe to try. Give it a look and see if oats are for you.

John Bauer

Link to Dr. Axe article:

draxe.com/are-oats-gluten-free/

How to Make 2 Amazing and Healthy 3 Ingredient Tonics

How to Make 2 Amazing and Healthy 3 Ingredient Tonics

by John Bauer – August 20, 2016

3 ingredient tonic
3 ingredient tonic

Need a little something to jump-start your day?

Many health resources recommend drinking water as one of your first activities after a good night’s sleep. Generally the thought I have seen expressed here is that we need to re-hydrate ourselves after going without liquids for six to eight hours.

It is also not uncommon to see a recommendation to mix another ingredient in the water. Fresh lemon juice squeezed into your morning glass of water is popular, if you are interested in reading more about the benefits of lemon water check out this post I link below titled The Many Health Benefits of Lemon Water published at HealthAmbition.com.

Let’s make things even more interesting – how about three ingredients?

Liivi Hess is an Integrative Nutrition Health Coach who inspires women to find peace and personal power by taking control of health and fertility naturally. Liivi‘s passion is ancestral nutrition and primal lifestyle design. Liivi wrote the highlighted article linked below titled “3 Ingredient Tonics For The Best Health Ever” which was published at thealternativedaily.com.

These are two tonics made from combinations of the following ingredients:

  • Spring Water

  • Organic Unfiltered Apple Cider Vinegar

  • Organic Raw Honey

  • Cinnamon

  • Of course! – Fresh Squeezed Lemon Juice

I will leave it up to the article itself to discuss the actual recipes she has suggested, as well as the benefits which can be derived from both drinks. Liivi does note that you may need to drink these consistently for up to a week before you notice a difference in how you feel.

Summary

I don’t want to over-state the benefits derived from these tonics – they are certainly not miracle cures. The various metabolic processes which they support such as digestion and detoxification are vital to your health, and drinking one of these tonics can add marginal improvement to them. I am a firm believer though that good health is built on a series of small practices, and drinking these are one of those small habits which can contribute to the overall health picture.

All in all, it is certainly a good way to kick off your day.

John Bauer

Link to Alternative Daily article:

thealternativedaily.com/tonics-for-best-health/

Link to Health Ambition article:

The Many Health Benefits of Lemon Water

Authority Nutrition – 14 Nutrition Facts Backed by Strong Evidence

Authority Nutrition – 14 Nutrition Facts Backed by Strong Evidence

by John Bauer – August 19, 2016

Healthy Vegetables
Healthy Vegetables

What is “The Truth” when it comes to nutrition?

While there are a ton of people out there who will absolutely tell you they know the best diet for nutrition, the truth is a little harder to pin down. In reality, it is a bit of a moving target as while we all need the same basic nutritional elements we are at the same time unique individuals biologically.

This is where the concept of Metabolic Typing came from – people react to macronutrients in differing ways based on their individual metabolism. However, amid all the controversy about “eat this – don’t eat that” claims, there are certain basic principles which scientific research over the last few decades has pretty well established. Today I am going to link to an article below which discusses in detail fourteen of these principles which you can “take to the bank” as guidelines in building your own diet.

14 Nutrition Facts Backed By Strong Evidence

The article I am highlighting today is titled “14 Nutrition Facts Backed By Strong Evidence” and is written by Franziska Spritzler, registered dietitian, certified diabetes educator, and contributor at authoritynutrition.com. Here are the 14 facts  discussed, as taken from the article:

1. Low-Carb Diets Promote Weight Loss

2. Saturated Fat Doesn’t Cause Heart Disease

3. Coffee and Green Tea Are Healthy Beverages

4. Sugary Drinks Are Fattening

5. Extra Virgin Olive Oil Is Good for You

6. Cutting Carbs Improves Diabetes Management

7. A High Protein Intake Is Beneficial for Weight Loss

8. Nuts Are Healthy and Weight Loss Friendly

9. Ketogenic Diets Can Help Control Seizures

10. Whole Grains Are Healthier Than Refined Grains

11. Vegetables and Fruits Are Healthy

12. Omega-3 Fatty Acids Lower Triglycerides

13. Calories Are Important, Although You May Not Need to Count Them

14. Dietary Cholesterol and Whole Eggs Aren’t Bad For You

I suspect facts 2, 3, 13 and 14 are the opposite of what you may believe based upon mainstream thought which has been believed for decades but which has not caught up to the science yet. I really think you will want to read the article and get the whole story behind all fourteen of these basic nutrition facts which you can count on.

Summary

The old saying is “Knowledge is Power” and that is certainly true in the field of nutrition as well. You, like me, may have spent many years trying to get to a normal healthy weight by eating low fat and high whole grain as we were so authoritatively assured was the key.

Of course, we are finding out now the opposite is true, although while I encourage healthy fat consumption please get rid of as many Omega-6 vegetable based fats in your diet as you can. You can see more on this in these prior posts on how to optimize your Omega-3 to Omega-6 ratio, the missing fat you need to thrive, and the eating fat makes you fat myth.

Enjoy reading a very good article.

John Bauer

Link to Authority Nutrition article:

authoritynutrition.com/14-proven-nutrition-facts/

Why Taurine May Be Essential for Vibrant Health

Why Taurine May Be Essential for Vibrant Health

by John Bauer – August 18, 2016

Taurine for Health
Taurine for Health

Taurine – a “wonder molecule”?

I know, statements like this seem like hyperbole – but in this case there may be more than just a grain of truth to it. Taurine is a conditionally essential amino acid, meaning it is essential for our body to function, but we can produce it ourselves from other substances we ingest.

Consider the quote below taken from an article linked below published at lifeextension.com :

TAURINE: ONE OF THE MOST ESSENTIAL SUBSTANCES IN THE BODY!
  • It increases the action of insulin, improving glucose tolerance, and acting as an antioxidant.67
  • It is vital for the proper function of the minerals potassium, calcium, magnesium, and sodium.68
  • Taurine regulates heart rhythm, cardiac contraction, blood pressure, and platelet aggregation,69,70 and regulates the excitability of neurons.69
  • It detoxifies liver cells of various toxins.71-74
  • It helps form bile acids and maintains cell membrane stability.9
  • It reduces the synthesis of lipids and cholesterol that are associated with atherosclerosis.75

You see from this list why I made the statement above that it may just be a “wonder molecule” after all. The Life Extension article goes on to note that taurine is positively correlated with longevity, in other words those populations with the highest levels of taurine tend to have longer lives on average.

I suspect this is due to both the aspect of blood sugar control which it improves, as well as the various actions it has on cardiovascular health.

Two good resources for the complete story on taurine

I am linking below to two great articles which discuss the many benefits of taurine. The first is by Rudy Mawer, sports nutritionist and certified personal trainer, writing at authoritynutrition.com, and the second is by Ian Macleavy published in Life Extension Magazine. Both articles are well researched and give their references to the science based evidence for the theory.

These articles do such a good job of going through the benefits of taurine consumption I will just leave it to you to read the articles rather than to espouse more myself. I do recommend you read both articles.

Summary and Recommendations

Taurine is mostly contained in animal based foods such as meat, fish and dairy. If you are a plant-based eater, you may be well advised to consider supplementing with taurine. In reality, even those eating animal based foods are unlikely to be able to eat enough to get an optimal amount of taurine.

500 mg to 2000 mg of taurine per day is thought to be the range needed for optimum benefits.  I also include a link below to the supplement I take for taurine, which costs around $10 for a 45 day supply – roughly 20 cents per day. As always, I recommend you only take high quality supplements, see my prior post on Supplements – My Thoughts.

Enjoy the articles, and consider whether you need more taurine in your life.

John Bauer

Link to Authority Nutrition article:

authoritynutrition.com/what-is-taurine/

Link to Life Extension article:

lifeextension.com/magazine/2013/6/the-forgotten-longevity-benefits-of-taurine/page-01

Link to Taurine supplement:

Life Extension Taurine 1000 mg capsule

How To Decide If Dairy is Part of Your Paleo Diet

How To Decide If Dairy is Part of Your Paleo Diet

by John Bauer – August 17, 2016

cow-pasture-animal-almabtrieb-medium

Do dairy and paleo mix?

The paleo diet is widely promoted these days, and with good reason. Most of the tenants it is based on are principles I would recommend in a healthy diet.

But, here is the big question – what about dairy if you are trying to eat paleo? The main argument against dairy consumption is that humans did not naturally eat milk after being weaned from breast milk prior to agricultural domestication of milk producing animals. This is clearly evidenced by our much reduced ability to produce lactase after two years of age. Lactase is the enzyme we produce to digest lactose, the form of sugar in milk.

However, I am not sure it makes sense to use such a strict test when doing paleo – there are of course modern foods which fit a paleo profile as far as being nutrient dense, minimally processed, and healthy which should be fine to eat and not necessarily avoided because they were not available in the paleolithic era.

Dairy does have its downside

There are two main issues to deal with when it comes to dairy. We have mentioned lactose and our issues with being able to digest it properly. Additionally milk contains a protein called casein which can be very allergenic for some people. In fact, it can be allergenic in a “low-level” fashion, which is to say you may be allergic but the reaction is not pronounced enough to attribute directly to the milk consumption.

The lactose issue can generally be dealt with by limiting dairy to butter and fermented forms such as hard cheeses and kefir. This allows you to still get some vital nutrients such as CLA fat found in butter and Vitamin K2 found in some cheeses.

The casein issue is much harder to get around – butter can be distilled into ghee, which does remove the casein. Most other fermented milk products will still contain some casein however.

IGF-1 – an issue?

Another thing to consider is the fact that dairy stimulates production of a hormone known as Insulin-Like Growth Factor – 1 or IGF-1. This hormone is very useful for stimulating muscle growth and can be helpful in a muscle building program, however it is a bit of a double-edged sword. The downside of IGF-1 is that its pro-growth tendencies may also promote weight gain and even possibly lead to a more hospitable environment for cancer growth to get a foothold.

If this holds an interest for you there is a lot more information in prior post titled The IGF-1 Trade-off Performance vs. Longevity which you can check out. This post is based on and links to a video by Dr. Rhonda Patrick, PhD,  a researcher and scientist who also created foundmyfitness.com, which is her website where she posts podcasts and videos as well as reports, as well as several other videos and articles by Dr. Michael Greger,  physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues  who publishes videos and blogs at nutritionfacts.orgChris Kresser, functional and integrative medicine practitioner, author, premier researcher, and creator of chriskresser.com; and Denise Minger, , author, blogger and scientific researcher who blogs at http://rawfoodsos.com. Denise is a former vegan whose health fell apart as a result of her many years on the diet. However, she is a straight shooter and I truly believe all she cares about is good science regardless of where it leads.

How to make the call

I am linking below to an article posted at Paleoleap.com titled “The Place of Dairy on a Paleo Diet”. It’s a good read and covers the topic quite well. I suggest you read the article, and then if you do decide you want to keep dairy in your life in some form, you will be better equipped to consider the issues you may need to face.

Another step in the process I would recommend is an elimination diet. Purge dairy completely from your diet (yes, even foods or recipes that use it as an ingredient) for three weeks. Once you are free from the effects, note how you feel. If there is a noticeable improvement, you likely had some allergy issues with dairy.

Once you reach the point where it has been eliminated, you can slowly add different dairy products back in while carefully noting how you feel. It may be you can tolerate small amounts, or just certain types of dairy.

Summary

I personally do eat dairy, and also am personally conflicted about whether I should. I am loathe to give up the nutrients, and especially my whey protein which is very helpful for muscle growth when in a bodybuilding program. On the other hand I have issues with bloating and I suspect these may be connected to the dairy consumption.

I do take a lactase supplement along with my whey protein, and have noticed the difference which those produce. Also, without brie and gouda cheese the critical vitamin K2 is difficult to source from other foods, which leaves one reliant on supplements only.

I suspect one day I will try the elimination diet, and perhaps make the change. I encourage you to be in touch with your own body and consider whether you need to think about doing the same.

John Bauer

Link to PaleoLeaps article:

paleoleap.com/place-of-dairy-on-paleo-diet/

12 Powerful Reasons Apple Cider Vinegar Boosts Your Health

12 Powerful Reasons Apple Cider Vinegar Boosts Your Health

by John Bauer – August 16, 2016

Apple Cider Vinegar and Water - Credit: healthline.com
Apple Cider Vinegar and Water – Credit: healthline.com

A daily habit well worth cultivating

Drinking apple cider vinegar with water has been a daily staple in my routine for years. It is such an easy and powerful addition to your nutrition that there really is no reason not to be drinking it. I have numerous posts on ACV, including a fascinating series of videos by NutritionFacts in my posts at Apple Cider Vinegar and Weight Loss and Vinegar and Blood Sugar Moderation.

I have talked often about the Perfect Health Diet and it also recommends 2 tablespoons daily of Apple Cider Vinegar. In addition to drinking ACV diluted in water, it can also be used as an ingredient in salad dressings and other dishes such as Paleo Potato Salad.

Credit: healthambition.com
Credit: healthambition.com

12 Health Benefits of Apple Cider Vinegar

I recently discovered and subscribed to a very well done health website at HealthAmbition.com. The website is edited by Helen Sanders and is centered around providing simplified and actionable health and nutrition advice.

Today, I am linking below to an article on the site titled  “Apple Cider Vinegar: Drink It Daily for Better Health” written by Jim Dillan. Jim is a health and wellness researcher writing about natural nutrition, improving your physical and mental well-being and moving to a healthier lifestyle. His website Superfood Profiles has detailed articles on superfood health benefits, hair and skin treatments and healthy recipes.

This article contains a very comprehensive discussion of the benefits gained by the daily consumption of apple cider vinegar. Here is a list of the 12 benefits noted in the article:

1. Improved Digestion

2. Heartburn, Intestinal Problems and Constipation

3. Prevent Candida and Normalize Intestinal Bacteria

4. Strengthen Your Immune System

5. Regulate Blood Sugar and Aid in Diabetes

6. High Blood Pressure

7. Detoxification

8. Weight Loss

9. Bad Breath

10. Skin Benefits

11. Leg Cramps and Restless Leg Syndrome

12. Stamina and Energy

Each of these is discussed in detail, and I do recommend reading the article in its entirety. Also included in the article is a good video as well as a very informative infographic.

Can you overdo it with ACV?

As an interesting cautionary companion piece, I also linked below to an article from Authority Nutrition titled “7 Side Effects of Too Much Apple Cider Vinegar”. This article was written by Franziska Spritzler, registered dietitian, certified diabetes educator, and contributor at authoritynutrition.com.

In the article she discusses seven possible negative health scenarios which may result from over-consumption of ACV. The article does wrap up with a list of precautionary guidelines to follow for safe ACV consumption.

However, the benefits of drinking and using ACV greatly outweigh any negative side effects, especially if you consume it in accordance with the guidelines in this article.

Summary

I hope you enjoy these resources linked on this post, and I encourage you to consider making daily ACV consumption a part of your personal health journey.

John Bauer

Link to Health Ambition article:

www.healthambition.com/apple-cider-vinegar-drink-daily-better-health/

Link to Authority Nutrition article:

authoritynutrition.com/apple-cider-vinegar-side-effects/

9 Sandwiches You Need To Try (Kiss Bread Goodbye)

9 Sandwiches You Need To Try (Kiss Bread Goodbye)

by John Bauer – August 15, 2016

9-Grain-Free-Breadless-Sandwiches-1
9 Breadless Sandwiches – Credit: blog.paleohacks.com

Life without sandwiches?

Many modern cultures are hooked on sandwiches – fast food restaurants are basically centered around them. This is clearly one of the major stumbling blocks for people to imagine when you ask them to consider foregoing grains in their diet.

Never fear – there are always creative folks out there who have traveled the path before you and can show you the way. The concept of sandwiches still lives on even on a grain-free diet as this article will show.

PaleoHacks – 9 Grain-Free Breadless Sandwiches

I am linking to an article below by Jessie Dax-Setkus titled “9 Grain-Free Breadless Sandwiches” posted at paleohacks.com. It truly is inspiring to see some of the ideas which are possible as bread replacements.

This article replaces the bread with sweet potato pancakes, weaved bacon, cauliflower bagels, collard greens, coconut based wraps, turkey patties, chicken breasts, cucumbers, and portabella mushrooms. Some you may like, others you may not – but after reading the article I bet you will give at least one of them a try.

Summary

Life does go on without grain – you can see my post on Cauliflower Crust Pizza for another example of a favorite food made paleo-style. You will find PaleoHacks to be just one of many recipe sites which can give you great healthy recipes to add to your routine.

John Bauer

Link to PaleoHacks article:

blog.paleohacks.com/breadless-sandwiches/