What Are You Like When You’re Hangry?

Whether we realize it or not we all have a relationship with food. For some people it’s a good  relationship and for others not so much. But regardless of whether it’s good or bad relationship, eating is a really intimate experience that affects our emotions. We literally are what we eat, and our health is directly determined by our food choices. The food we chose to eat, greatly affects our emotions which in turn affects our relationships. It’s so important to consider the relationship you have with food because food affects your relationship with yourself and with others.

Are you suffering from “hangry”?

Food can especially affect our intimate relationships. I know from personal experience… “We” my girlfriend and I, discovered this phenomenon on a extended Euro backpacking trip a few years ago. I’m a very positive upbeat person, but I began to experience what I later learned was “hanger” as known as angry as a result of being hungry. The “hanger” would usually strike while taking long train rides between countries. My “hanger” would eventually result in a snarky comment which then would lead to an unwarranted silly argument. Now that I think about it, I’m pretty sure she was also suffering from “hanger” as well.

What is “hanger”?

“Hanger” is actually a result of a drop in blood sugar leading to an physiological state change leading then a emotional state change. On a physiological level “hanger” is a drop in blood sugar also called hypoglycemia which can happen from not eating enough or not eating on a regular schedule aka going long periods of time without eating.

Signs and Symptoms of Hypoglycemia (happen quickly) can lead to…

  • Shakiness
  • Nervousness or anxiety
  • Sweating,chills and clamminess
  • Irritability or impatience
  • Confusion
  • Rapid/fast heartbeat
  • Lightheadedness or dizziness
  • Hunger and nausea
  • Sleepiness
  • Blurred/impaired vision
  • Tingling or numbness in the lips or tongue
  • Headaches
  • Weakness or fatigue
  • Anger, stubbornness, or sadness
  • Lack of coordination
  • Nightmares
  • Seizures
  • Unconsciousness

As you can see from the list above hypoglycemia can manifest in many different physical and emotional ways. [1]

How to stop hanger in it’s tracks

The first step to overcoming “hanger” is to eat on a consistent schedule. A lot of people struggle with eating on a schedule but our body’s calibrate to our routines. A perfect example of this is your sleep/wake schedule.

Ever notice after several weeks of waking up at the same time with an alarm clock, that your body’s inner alarm starts waking you up at about the same time even when you’d like to still be asleep? Or maybe you poop at about the same time everyday? These are just two simple examples of how our bodies adapt to our routines and schedules.

To beat hanger eat three meals consisting of a lean protein such as wild-caught fish, bison, organic chicken or turkey, a green vegetable (any green vegetable will do) and healthy fat like an avocado. Eating 3 well balanced meals on a consistent time schedule will help balance the blood sugar rollercoaster which leads to being “hangry”. Try to eat breakfast, lunch and dinner around the same time each day if when possible. This process becomes a  much easier when you plan your meals out before your week begins. Click here for a video on meal planning.

It’s also a good idea to keep a healthy snack around such as an apple, banana, almond butter or a health bar like a GoMarco bar for eating emergencies and for times that life simply gets in the way of your eating schedule. Overslept and no time for breakfast? Keep some healthy snacks ready to go and accessible for moments of chaotic haste.

Eat meals that are high in fiber and good fats. Foods that are high in fiber are sprouted grains, green leafy veggies, fruit, beans and seeds. Foods that are high in “good fats” include flax, hemp and chia seeds, nuts, avocados, and coconut.

So next time you’re feeling a bit irritable or angry for no reason, take note of when the last time you ate was… did you eat a healthy meal full of fiber, nutrients and good fat? Or was it a meal full of sugar and void of nutrients? Don’t be a victim of “hanger”.

Eat well, eat on a schedule and be happy 🙂

 This week’s healthy in the 21st century challenge is to begin to eat on a consistent schedule by planning your meals out. Until next week live passionately on purpose.

Resource:

http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/hypoglycemia-low-blood./ [1]

Shopping List and Meal Guide


Like this? Please share! Thanks for your support and sharing the gift of health with others 🙂
-Devin

Top 5 Reasons to Drink Kombucha Everyday

Recently kombucha has taken the 21st century health world by storm. Kombucha breweries are popping up left and right and you’re beginning to find more and more companies producing the fermented health beverage. Today you can walk into just about any larger grocery store and you’re likely to find kombucha in the cool beverage section. A bottle of kombucha costs around $3–$5 , but you can make kombucha yourself at home. A magical, cure-all, panacea… not so much. But nonetheless there are many health benefits to drinking kombucha.

The top 5 benefits of drinking Kombucha:

1. Kombucha has cleansing and detoxification properties 

Kombucha contains glucaric acid, an organic acid that has been studied and shown to help prevent cancer, increase energy, and promote detoxification and cleansing within the body.

2. Kombucha is beneficial for the body’s pH balance and overall joint health

Kombucha contains glucosamines and hyaluronic acid, which benefit joint health.

3. Kombucha is very beneficial for digestive health

Kombucha full of enzymes and probiotics, which help naturally promote digestion.

4. Kombucha is a great source of antioxidants

Kombucha is made with black tea, which is high in flavonoids, to promote antioxidant protection, immune support, and fat loss.

5. Kombucha is great for promoting energy

Kombucha contains varying amounts of caffeine depending on the type of tea you use to brew it, and b vitamins to help support energy levels.

How is Kombucha made?

Kombucha is made from combining a bacterial culture called a scoby aka “the mother” with tea and sugar. Scoby stands for a symbiotic culture of bacteria and yeast. It’s the scoby that creates the healthy probiotics and enzymes and also ferments the tea making it effervesce. Making it from scratch can take anywhere from 2-4 weeks depending on the size of your scoby. Click here to watch a video about how to make kombucha.

What does Kombucha Taste Like?

Unflavored kombucha tastes similar to an effervescence sweet but tart, vinegary, champagne. But many kombucha brewers are creating unique favors profiles by mixing in fruit juices and herbs which can make the kombucha tastes comparable to a soda (only a much, much healthier version).  

How much should you drink?

I absolutely love kombucha…so much that I actually keep a keg of it on tap in my home. But kombucha should be drank in moderation no more than 1 cup per day. It does contain some sugar and depending on the way it’s brewed that amount can greatly vary so it’s always best to read the label.

Kombucha is an excellent replacement for soda, fruit juice, and even beer. Although it can be brewed with an alcohol content close to beer, it generally only contains a small amount of alcohol due to the fermentation process (usually around .5%).

The bottom line

Kombucha is a delicious healthy alternative to soda and sugary fruit juices. It contains probiotics (good bacteria), beneficial enzymes and b vitamins. But it’s best to enjoy in moderation. 

This Month’s Healthy in the 21st century challenge is to try kombucha if you’re new to it or if you’re a long time kombucha try making it yourself. Let me know how it goes in the comments below.

free 1-day green smoothie detox www.devinburke/com/1-day-detox

References:
Axe, Josh. “5 health benefits of kombucha.” draxe.com. Web 10 June 2016. Web <http://draxe.com/5-health-benefits-of-kombucha/>

“Kombucha”. Web 7/7/16. Web <https://en.wikipedia.org/wiki/Kombucha>

https://www.devinburke.com/organic-food-better-health

Is Organic Food Better For Your Health?

Over the past several years the organic food market has exploded, but is buying organic really worth the extra price?

First it’s important to understand what the term organic actually means. Organic as defined by the USDA stands for Food grown or raised without the use of additives, coloring, synthetic chemicals (e.g., fertilizers, pesticides,hormones), radiation, or genetic manipulation and  meets the criteria of the U.S.D.A. Standard National Organic Program.

So simply put organic foods are not processed using irradiation, sprayed with dangerous pesticides, injected with hormones and antibiotics, grown in chemical fertilizers, genetically modified or contain chemical food additives. Confused? I was too…

Irradiation is a questionable method used in the preservation of today’s conventional foods. Essentially this process involves shooting X-rays or high energy electron beams from machines to increase a foods shelf life. This does kill some harmful bacteria, however, when food is irradiated, many nutrients are such as vitamins, minerals, enzymes and antioxidants are also destroyed. Irradiation also created untested compounds, referred to as unique radiolytic products or URPs. Scientists have not studied the long-term effects of these new compounds in our diet.

Pesticides are poisons designed to kill living organisms and are harmful to humans. Many pesticides that are still being used today were approved long before research linked these chemicals to diseases such as cancer. Today, there are hundreds of pesticides approved for use in the United States that present different health risks. A scary reality is that every year more than two billion pounds of pesticides are added to our food supply. That’s about 10 pounds per person per year!  This is a major reason to do a detox at least once or twice per year. If you’re not eating organic food at the very least make sure you really wash your produce with a veggie wash.

Consuming farmed animals injected with hormones and antibiotics exposes our bodies to those same hormones and antibiotics because we actually eat, what we eat, eats too. Scientists now have clearly shown that these hormones can increase the risk of disrupted development and cancer in humans. Also the use of antibiotics in our farming practices has encouraged the evolution of new strains of antibiotic-resistant bacteria in our food supply. This is not only detrimental to our health but also to the health of the environment.

A genetically modified organism or GMO is a plant or animal that has been genetically altered by scientists to express different characteristic traits. There is a growing body of evidence that now connects GMOs with health problems and environmental damage. Not to mention, GMOs have only been in our diet since the mid 90’s and long term studies haven’t been done on their impact to the human body. Most developed nations do not consider GMOs to be safe. In fact, in more than 60 countries around the world, including Australia, Japan and all 28 countries in the European Union, there are significant restrictions and bans on the production and sale of GMOs. This is because GMOs  are not only harmful to eat they also pollute our air, water and soil.

Here are the Top 10 reasons to buy and eat organic foods:

1. Keep chemicals off your plate. Pesticides are poisons designed to kill living organisms and thus are harmful to humans. Many approved pesticides were registered long before extensive research linked these chemicals to cancer and other diseases. Organic agriculture is a way to prevent any more of these chemicals from getting into the air, water and food supply.

2. Protect future generations. Children are four times more sensitive to exposure to cancer-causing pesticides in foods than adults.  This is because they are smaller and therefore the dose is much stronger.

3. Protect water quality. Pesticides pollute the public’s primary source of drinking water for more than half the country’s population.

4. Organic farmers work in harmony with nature. Three billion tons of topsoil erodes from croplands in the U.S. each year, and much of it is due to conventional farming practices, which often ignore the health of the soil.  Organic agriculture respects the balance necessary for a healthy ecosystem.  Wildlife is encouraged by including forage crops in rotation and by retaining fencerows, wetlands and other natural areas.

5. Save energy. More energy is now used to produce synthetic fertilizers than to till, cultivate and harvest all the crops in the U.S.  

6. Help small farmers.  Although more and more large-scale farms are making the conversion to organic practices, most organic farms are small, independently owned and operated family farms. USDA reported that in 1997, half of U.S. farm production came from only 2% of farms. Organic agriculture can be a lifeline for small farms because it offers an alternative market where sellers can demand fair prices for crops. 5
7.Support a true economy. Organic foods might seem expensive at first. However, your tax dollars pay for hazardous waste clean-up and environmental damage caused by conventional farming. 6

8. Promote biodiversity. Planting large plots of land with the same crop year after year tripled farm production between 1950 and 1970, but the lack of natural diversity of plant life has negatively affected soil quality. 7

9.   Nourishment. Organic farming starts with the nourishment of the soil, in turn producing nourishing plants. Well-maintained soil produces strong, healthy plants that have more nutrients than conventionally grown produce. 5

10.  Flavor. Last but not definitely not least,  organic food contains more nutrients than conventional food and simply taste better than conventional food.

So is organic food worth the extra price? The answer is absolutely. Now I know it may not be realistic to always eat all organic, all the time. But by trying to eat as much organic food as you can you’re not only insuring your health but the health of the planet.  The truth is it’s the small things you do and don’t do that effect how you look and feel now and in the future.

healthy eating in the 21st century

11 Brain Boosting Foods

 

We literally are what we eat and the food we consume 100% effects how sharp and clear out thinking is on a day to day basis. Interestingly, two-thirds of our brain is made of fat. Fat is essential to our brain’s health to to produce brain cells. Foods that are high in good omega-3 fats, are rich in antioxidants, vitamins and minerals and are anti-inflammatory protect us from brain disease and help increase cognitive ability, understanding, learning, and the ability to stay focused.

1. Walnuts: Walnuts are chock full of good fats, antioxidants and vitamins such as vitamin E that help ward off Alzheimer’s and can boost memory and focus. These nuts, ironically shaped like the human brain can naturally increase serotonin levels helping fight depression, and are loaded with omega-3 anti-inflammatory fats that can help improve focus and concentration

2. Wild Salmon: Wild-caught salmon is one of the best brain boosting foods on the planet. It’s loaded with anti-inflammatory omega-3 fats that are great for our brains. Farmed-raised salmon is not as good as wild-salmon because it can be filled with mercury, coloring and other toxins which damage our brains.

Important Note: Farmed-raised salmon is not as good as wild-salmon because it can be filled with mercury, coloring and other toxins which damage our brains.Wild salmon is a fish that contains low levels of mercury

3. Avocados: Avocados contain healthy brain boosting monounsaturated fat. They also contain potassium which is essential to mental function and nerve impulses, vitamin K and folate. Folate helps protect against stroke as well as increases brain power. Avocados also contain vitamin B and C which are essential vitamins for brain health.

4. Beets: Beets are great for mental performance because they contain natural nitrates that increase blood flow to the brain, can help lower blood pressure, fight cancer and increase athletic performance. They are rich in vitamin c, fiber, potassium, manganese and folate. Be sure to eat the beet greens along with the beet for they actually contain more iron than spinach and contain a higher nutritional value than the beetroot itself.

5. Wild-Blueberries: wild-blueberries are now referred to as  “brain berries” because they’re loaded with antioxidants and brain boosting properties. They are on of the highest antioxidant-rich foods and contain gallic acid which helps protect our brains from oxidative stress.  “New studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.” 

6. Lion’s Mane: Is a edible mushroom native to china and japan that can now be found in most gourmet food stores. It has been shown in several studies to greatly enhance cognitive function, memory, recall and even help reduce anxiety and depression. This is because the lion’s mane mushroom can increase nerve growth factor (NGF) a protein that has neuro-protective and neuro-enhancement qualities. NGF is essential for growth and survival of neurons, and can help reduce inflammation in the brain, resulting in neuronal growth and brain performance. Lion’s mane is traditionally consumed as a tea. A great company I know like and trust for lion’s mane is four sigmatic.

7. Egg Yolks: Egg Yolks contain a high amount of the b-complex vitamin choline, which is essential for brain health. Choline aids in concentration and neuron health because it reduces inflammation. Choline also helps break down bethane which in return produces those “feel good” hormones serotonin, dopamine and norepinephrine. Egg yolks also provide the essential mineral and brain and immune enhancing nutrient zinc. Two large egg yolks provide about 230 mgs of choline which is about half the recommended daily amount. Other foods that are rich in choline are dark leafy greens and broccoli

8. Flax Seeds: Flax seeds are another great source of anti-inflammatory omega-3 fats which are essential for brain development and function. Flax seeds contain a specific type of omega -3 called alpha-linolenic acid that can enhance the cerebral cortex. The easiest way to include flax seeds into your diet is by putting them in a superfood smoothie or sprinkling them on a big green salad.

9. Chia Seeds: Chia seeds contain high amounts of antioxidants and other brain minerals such as iron, copper, magnesium, manganese and zinc. They are also an excellent source of plant-based omega 3 essential fats which combat body and brain inflammation. Gram for gram chia seeds contain more omega 3s than wild salmon.

10. Dark chocolate: Dark chocolate 70% cocoa or greater contains antioxidants called flavonols which can help improve blood flow to the brain and help reduce inflammation. Flavonoids have recently been linked to improved cognitive performance. Cocoa also contains theobromine, an alkaloid similar to caffeine which helps improve focus and energy.

11. Rosemary: For centuries rosemary had been linked to improving memory. Scientist now confirm that rosemary actually is in fact amazing for our memories. A recent study conducted by found that smelling rosemary essential oil enhanced memory function in participation significantly. Also carosic acid found in rosemary helps protect the brain from neuro-degeneration by protecting it from free radicals. Rosemary contains high levels of antioxidants and anti-inflammatory properties making it an excellent brain boosting food.

This week’s healthy in the 21st century challenge is to try incorporating more of these amazing brain boosting foods into your diet.

——————–

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Thanks for your support and sharing the gift of health with others 🙂

-Devin

 

healthy eating in 21

Healthy Eating in the 21st Century

eat healthy in 21

We all eat every day, but somehow, no one really quite knows what to eat. Despite all the nutritional research, diet books and theories, how is it that most Americans are still baffled about what to eat to achieve a long and healthy life?

Nutrition is the only field where people can scientifically prove opposing theories and still be right. No wonder everyone is confused. Also the vast majority of public nutrition information is created by the publishing industry and their job is to sell books, so they have to create new diets each year. 

That being said, we’ve come a long way in understanding how the food we eat affects our health. Each year new scientific research is solidify what we intrinsically always knew to be best…eating real food. By real food I mean food that comes from an animal or farm.

So how did we get so confused about what to eat? Well it all comes down to food politics and greed. Public nutrition policy is commanded by the political process, which is orchestrated by large food corporations, all to maximize their profits unfortunately at the expense of our health. It all started in the industrial revolution and spiraled way out of control.

The truth is that the majority of food we are eating, is not really food at all, but rather engineered processed food that puts dollars in the food corporation’s pockets and leaves the rest of us overweight, diabetic or worse.

Sadly about 70% of the calories Americans are eating today are from processed artificial foods. These foods are making us fat, sick and tired. Between misleading food marketing, untruthful labels and a food industry with a focus on profits and not health, we are experiencing a global health epidemic. It has never been more important to know how to eat healthy.

In order to eat healthy in today’s modern world, you first need to know 3 things

  1. What role food plays in your health and life (holistic nutrition)
  2. How to read a food label
  3. How to put together a few quick healthy meals

If you master the above 3 things, you’ll be on your way to eating healthy which in turn will help you achieve and maintain your ideal weight and sky rocket your energy levels to fuel your life.

So what role does food play in your health and life? In other words what is your relationship with food? How do you view food? Do you use food as fuel and nourishment or do you use it to cope with emotions? Is food a reward? A punishment? It’s a good idea to really consider these questions because they will help uncover your relationship with food.  A great book on this topic, is by Deepak Chopra titled “What are you Hungary for?

Once you have a better understanding of your relationship with food, the next step is to determine what to eat AND what not to eat. This is where the confusion usually sets in. Should I be vegan? Vegetarian? Paleo? Plant-based? Raw? Should I eat meat? Not eat meat? How much should I being eating?

The answer to these valid questions is completely based on several factors; specifically age, gender, lifestyle, geographic location and heritage.  For example, an 80 year old women should eat differently than a 16 year old teenage girl. A male college athlete has different nutritional goals and needs than a middle aged mother. I think you get the point.

As you go through your life journey your diet should change. Well how do you know when I’s time to change your diet? Well this is were being in touch with your body comes in. Our bodies are absolutely beyond amazing! They actually give us signs and signals as when it’s time to change things up.

You’re mood, energy level, skin, and digestion all respond based on if you’re on target or not. It’s essential to eating healthy in the 21st century to become in tune with your body wants and needs and to listen to them.

I teach a concept I learn at the Institute for Integrative Nutrition called bio-individuality, that there is not one right or wrong way of eating only a right or wrong way for your unique body chemistry (gender, ancestry, age) and lifestyle (how active you are, where you live).

It’s important to understand that we literally are what we eat. As food goes into our bodies it gets digested and absorbed into our blood and our blood is what created our cells, tissues, and organs. This is the reason it’s essential to EAT REAL FOOD.

So much of the food available and consumed today is not real, it’s manufactured in a food plant instead of coming from a plant. Above all this is the biggest challenge most people face when it comes to healthy eating in the 21st century? Why? Because processed food is convenient, fast and tastes good. The vast majority of food found in grocery stores today is processed.  Sadly, even health food stores like Whole Foods contain mostly processed food. This is one reason it’s essential to do a good detox program once or twice per year to clear out built up dangerous toxic build up.

But to be honest it’s virtually impossible to eat all real food unless you live on a farm which is why being an educated consumer and learning to read a food label is so essential to healthy eating in the 21st century.

So what do you look for when buying packaged food?

  • Amount of Calories
  • Artificial ingredients
  • Amount of Sugar
  • Amount and type of Fat
  • Amount of Sodium

Calories

It’s important to know about calories, what they are, where they come from and how they affect your body. A calorie is simply a unit of energy.

Protein, carbohydrates and fats all contain calories but in different amounts per gram. Protein and carbohydrates contain 4 calories per gram and fat contains 9 calories per gram. Notice how fat has more than double the amount of calories per gram than protein and carbohydrates. This is why eating a diet consisting of a lot of fat leads to quick weight gain. Although not all fat is necessary bad. Good fats play an essential role in optimal health.

Simply put, when you eat more calories than you burn, you gain weight usually in the form of fat. For this reason it’s essential to know how many calories you’re consuming a day and how to properly manage the amounts of calories going in and calories going out.

After tracking the amount of calories most people consume in a day, they are usually greatly surprised at the total daily amount. This is because calories add up very fast and can be hidden in many foods. But what’s even more surprising to people is when they realize how much energy it actually takes to burn these calories off. For example, let’s say you weigh 155 pounds. You’d need to run for about 26 minutes to burn off the calories you consumed from eating just a Snickers bar according to a Harvard Medical School study.

For optimal health, you’ll want to stay within your daily calorie range to maintain a healthy weight (click here to calculate your the amount of calories your should be consuming). I am not a huge fan of counting calories. However, if you are overweight, to get an idea of how many calories you’re consuming, you’ll need to track you daily caloric intake for at least a week. 

Artificial Ingredients

How to STOP Sugar Cravings

Artificial chemical ingredients and additives to preserve the shelf life and “enhance” the flavor of processed foods. When buying packaged food, simply look for any unpronounceable ingredients on the label. This usually is a good indicator that it’s artificial.

Below is a list of the most detrimental artificial chemical ingredients to look out for. This list is by no mean extensive! Again the easiest way to determine if a packaged food is healthy or not is simply by looking if the ingredient listed are whole foods or chemical ingredients you can’t recognize.

  1. Artificial sweeteners: related side effects such as headaches, nausea, anxiety, depression, dementia, and skin rashes.
  2. Refined sugars: High consumption of sugar and the corresponding elevated insulin levels can cause weight gain, bloating, fatigue, arthritis, migraines, lowered immune function, obesity, cavities and cardiovascular disease. [1]
  3. Monosodium glutamate (MSG): MSG is a common food additive used to enhance flavor in a variety of foods. Canned vegetables, frozen entrées, fast foods and soups are just a few products that contain MSG. Many people have experienced a variety of side effects ranging from headaches, itchy skin and dizziness to respiratory, digestive, circulatory and coronary issues. [2]
  4. Artificial colors and flavoring: Food coloring and flavoring is usually a synthetic chemical produced by scientists to color foods and increase a product’s visual appeal. Many colorings are derived from coal tar and can contain up to ten parts per million of lead and arsenic and still be generally recognized as safe by the FDA.[2] Artificial colors can cause allergic reactions and increase hyperactivity in children with ADD. [3]
  5. Butylated hydroxyanisole (BHA) and Butylated hydroxyuene (BHT):

BHA and BHT are two food additives commonly used in the food industry to prevent oils from going rancid. Studies have shown that BHA has caused stomach-focused carcinogens in trials involving mice, hamsters and rats. The

U.S. Department of Health and Human Services has deemed BHA “reasonably anticipated to be a human carcinogen.” [4]

  1. Sodium nitrate and nitrite: Sodium nitrate and nitrite are preservatives that are added to processed meat products to enhance red color and flavor. These compounds transform into cancer-causing agents called nitrosamines in the stomach. Noticeable side effects include headaches, nausea, vomiting and dizziness. [4]
  2. Partially hydrogenated oils (trans-fats): Partially hydrogenated oils are made by reacting different varieties of oil with hydrogen. When this occurs, the level of polyunsaturated oils (good fat) is reduced and trans-fats are created. These oils are added to products to enhance appearance and prevent spoiling. They are associated with heart disease, breast and colon cancer, atherosclerosis and elevated cholesterol. [5]

Sugar 

It’s scary that Americans consume about 150 pounds of sugar per year and 80 pounds of those 150 pounds is in the form of high fructose corn syrup. [1] That’s about ½ pound a day per person. High fructose corn syrup is the unhealthiest kind of sugar because it’s absorbed more rapidly than regular sugar and doesn’t stimulate ghrelin or leptin production, the “hunger” and “full” signaling hormones, which leads to over consumption of food and disease. Research has now linked excessive amounts of sugar to cancer, diabetes and heart disease.

Unfortunately, sugar is found in almost everything, even “healthy” products today; and when sugar isn’t used or burned, it’s stored as fat in the body. Sugar also causes inflammation in the body, and inflammation is at the root of almost all chronic diseases today.

But even worse than refined sugar and high fructose corn syrup is chemical artificial sweeteners such as Splenda (sucralose), Sweet & Low (saccharin), Equal and NutraSweet (aspartame). These sugar substitutes have been created in a lab and recently linked to a long list of related negative side effects, such as headaches, nausea, anxiety, depression, dementia, skin rashes and cancer.

Start checking the labels of the products you’re buying for sugar…even the “healthy” ones. To maintain optimal health, avoid processed refined sugars and sugar substitutes as much as possible. 

Sugars to Avoid: refined sugars (sucrose), high fructose corn syrup, artificial sugars (Splenda, Sweet & Low, Equal and NutraSweet)

Fat

The worst kind of fat is trans-fat or trans-fatty acid, also known as partially hydrogenated oil. Most trans-fats are created industrially by adding hydrogen bonds to liquid oils to make a more shelf-stable product. However, some trans-fats occur naturally in beef, lamb, butterfat and dairy.

Trans-fats raise LDL (bad cholesterol) and lower HDL (good cholesterol). When a fat molecule is partially-hydrogenated, the body doesn’t recognize it and the fat is carried around in the blood which leads to plaque buildup in the arteries which leads to heart disease.

When reading labels, your eyes may be trained to search for “trans-fat,” but there are some loopholes food manufacturers are allowed in order to sneak trans-fat into their products. Although a product may say ‘0 g trans-fat,’ this may not be true. Only foods and supplements with 0.5 g of trans-fat and greater are required to be listed on the food label.

Next time you browse a label, search the ingredient list for the term ‘partially hydrogenated’ and pass it up if you find it on the label.

[1] Trans-fat may be found in margarine, processed foods, candy, chips, soda, flaky pastries and some peanut butters.

As far as the other types of fat, saturated, monounsaturated, polyunsaturated, they all play a role and are necessary in a healthy diet. The amount and different types of fats really depends on your bio-individuality and current health goals.

Sodium

Consuming too much sodium (salt), causes your body to hold onto water putting an extra burden on your heart and blood vessels leading to high blood pressure.

According to the American Heart association, people with high blood pressure (140-160/90-99 mm HG) are more likely to develop heart disease or have a stroke. The average American consumes about 3,400 mg of salt per day, and the AHA recommends no more than 1,500 mg of total salt per day for optimal health.

The best way to reduce salt intake is to eat less packaged, processed foods and by reading the food labels of the packaged foods you do buy.

The most common high sodium foods in the 21st century are, breads, pizza, cheeses, canned soups, cold cuts, salted snacks, frozen dinners, sauces and seasonings. Eat less of these foods and add favor to your food in other ways such as cooking with fresh herbs and spices.

The last important factor to eating healthy in the 21st century is being able to prepare a few quick, simple, healthy meals. Generally people buy and eat the same food week in and week out. Humans like routine because it takes less thought energy when we’re on autopilot and in the 21st century we are constantly being bombarded by information. However, it’s time to jump into the pilot seat and take control of what foods and meals you eat.

Most people rotate between 3-5 meals options for breakfast, lunch and dinner and usually these options aren’t the healthiest choices just choices that somehow just became part of a routine. Below are the routine standards and some healthy eating in the 21st century recommend healthy meal upgrades.

Healthy Eating in the 21st Century Meal Upgrades

Standard 21st Century Breakfast

  1. No breakfast (most people don’t eat breakfast)
  2. Milk with processed cereal
  3. Coffee with a bagel and cream cheese
  4. Doughnuts
  5. Eggs bacon/sausage fast food sandwich
  6. Pancakes/waffles

Nutrient-Enhanced Healthy Eating in the 21st Century Breakfast Upgrade

  1. Always a eat nutrient dense breakfast
  2. Steel cut oats topped with mixed organic fruit and small handful of walnuts and 1 tsp raw honey.
  3. Healthy superfood breakfast smoothie
  4. A slice of sprouted grain bread with 1 tsp almond butter spread on top.
  5. 2-3 whole fried organic eggs
  6. Organic quinoa pilaf topped with organic raspberries and blueberries

Standard 21st Century Lunch/Dinner

  1. Hamburger and French fries
  2. Pizza
  3. White pasta and creamy alferdo sauce
  4. Fried chicken or chicken wings with macaroni and cheese
  5. Lunch meat sandwich and bag of chips
  6. Grilled steak and mashed potatoes

Nutrient-Enhanced Healthy Eating in the 21st Century Lunch/Dinner Upgrades

  1. Bison burger or veggie burger on a whole wheat bun and a side steamed vegetables
  2. Vegetable chili, legume soup varieties with a large salad
  3. Whole grain or bean pasta with organic tomato
  4. Grilled organic chicken, turkey
  5. Vegetable wrap and fruit
  6. Grilled wild-caught fish with a large mixed greens salad

Standard 21st Century Snacks

  1. Potato chips
  2. Cookies, brownies and cakes
  3. Pretzels
  4. Ice-cream
  5. Candy bars

Nutrient-Enhanced Healthy Eating in the 21st Century Snack Upgrades

  1. Any type of organic fruit
  2. Handful of nuts (almond, walnut, cashew)
  3. Rice cakes with almond butter on top
  4. Hummus with sliced vegetables
  5. Healthy snack bars (whole foods based, low in sugar selections)

In order to break this routine, choose new nutrient dense meal options you’ll enjoy and start rotating through these healthier versions of your not so healthy “normal” meal choices. Having several healthy meal and snack options for breakfast, lunch and dinner takes the guesswork out of food shopping and meal planning. Meal options should be fast and simple to prepare and nutrient dense. This will allow you to say goodbye to fast food—and hello to healthy food, fast.

Use a meal planning and preparation guide to get started on choosing new healthy meal options to incorporate in your new healthier way of eating. I recommend simply learning to prepare just 3 new healthier meal options for breakfast, lunch and dinner. Then gradually incorporating new options over the weeks and months.

In order to eat healthy in today’s modern world, you must master…your relationship with food, learn how to be an educated consumer and be able to put together just a few quick, simple, healthy meals.

My hope is this by reading this article you’re now much more clear on how to eat healthy in our modern world.

I want to invite you to join the healthy eating in the 21st century movement…to join thousands of other people who are changing the way they eat to better themselves, their families and the world. Now is the time to take control of your health, by first taking control of your diet. Take your healthy eating to the next level by downloading the free healthy shopping list and meal planning guide.

Shopping List and Meal Guide

www.freshstartdetoxdiet.com

The Complete Beginner’s Guide to Detoxes

Have you’ve been overindulging? Feeling tired and sluggish? Experiencing digestive discomfort such as constipation or bloating? Having trouble losing weight or experiencing skins issues such as acne? Chances are it’s time to detox.

What is Detoxing?

Simply put detoxing is removing impurities also called toxins from your body. Removing and cleaning out toxins will help your body fight disease and can reset your body systems creating an optimum internal health environment. It’s also a great way to jump into a healthier lifestyle and lose unwanted pounds fast.

There are many different ways to detox. But the common goal of most detox’s is to remove toxic buildup from body organs and fatty tissue as well as restore the digestive, lymphatic, circulatory and endocrine body systems. Often detoxing specifically helps cleanse the blood, liver, kidneys, intestines, lymph, and skin. Detoxing also called detoxification has been practiced in every culture around the world for centuries.

Detoxing is necessary especially in the 21st century because we live in such a toxic world. Sadly the need to detox our bodies has never been more important because of the toxic build up from the food we consume, water we drink and air we breathe has never been greater. Over the days, weeks, months and years toxins lodge and accumulate in our body tissues especially in the liver and fatty tissue which can cause weight gain, low energy, poor digestion and even an increase in the risk of developing diseases such as cancer.

Detoxing can greatly reduce oxidative stress and inflammation in our bodies which is at the root of all disease, as well as assists in fighting free ­radicals or cancer causing cells. It can also jump start our digestive system, increase energy, boost the immune system, help with weight loss, and create vibrant glowing skin.

3 Main Steps to Detoxing:

1. Toxins must be mobilized from their storage site inside fat cells

2. Transformed into compounds that our bodies can excrete

3. Eliminated from the body via elimination pathways (through the bowel, urine, and sweating)

A detox program can help the body in the following ways:

Give the liver, kidneys and digestive tract and other body organs a much needed break

Provide cells with nutrients to function properly and more efficiently

Promote the elimination of toxic impurities lodge in our body systems

Experts agree that detoxing at least once a year is a good idea. But depending on the type of detox, your current health, lifestyle, geographic location and unique biochemistry and health history detoxing a few times a year may be greatly beneficial and necessary to experiencing health.

How do you know if you need to detox?

These are all common signs it’s time to detox…

Easily feeling fatigued, tired and sluggish

Experiencing digestive discomfort such as constipation, bloating, or gas

Headaches

Having trouble losing weight

Experiencing skins issues such as acne

Puffy baggy eyes

Mental fog

Food cravings

Low energy

Bad breath

Unexplained nausea

Irritability and mood swings

Should you Detox?

If you’re experiencing any of the above symptoms or you eat a lot of takeout packaged processed foods, use commercial personal care products, have never done a detox, or find your becoming hypersensitive to eating certain foods, then a detox program will greatly benefit your health. Detoxing does for your body what changing the oil does for you car. Detoxing is kind of like hitting a reset or reboot button for you body.

Types of detoxes:

There are many different types and ways of detoxifying the body. The most common way is through a detox diet which usually includes drinking detox drinks such as fruit and vegetable juices and detox smoothies, taking detoxifying cleansing herbal supplements, fasting, and following specific detox recipes and protocols. These detox diets usually last any where from 3 to 30 days in length and usually involve a combination of a specific way of eating combined with herbal supplements. Many popular detoxes also recommend dry brushing, light exercise, drinking lots of purified water, stress management, good sleep, epsom salt baths, colon hydrotherapy, massage and sauna therapy in addition to following a detox diet plan protocol.

When choosing a detox it’s important to do your homework. Over the past several years cleanses and detoxing have become quite popular. Especially as celebrities such as Gwyneth Paltrow, Demi Moore and Beyoncé all tout their benefits. But many of the detox’s out there expensive, time consuming and involve days of running back and forth to the bathroom which just isn’t realistic for our busy 21st century lives.

Also after completing a detox it’s essential to learn how to eat after the detox. It doesn’t make much sense to cleanse your body, then return to toxic lifestyle habits after the fact. If you’re interested in detoxing your body naturally to restore energy, drop belly bloat and reset your body, I created an awesome FREE 1-Day Green Smoothie Detox Plan for you. Click here to get it now.

This is a great starter detox that will help your body naturally reset it’s self.

free 1-day green smoothie detox www.devinburke/com/1-day-detox

 

 

https://www.devinburke.com/is-using-cannabidiol-for-you-the-truth-about-cbd-oil/ Is Using Cannabidiol for You? (The Truth about CBD Oil)

Is Using Cannabidiol for You? (The Truth about CBD Oil)

What is CBD?

CBD also is known as cannabidiol, is a non­psychoactive (it won’t make you feel high) compound found in cannabis. It is one of over 60 different compounds present in cannabis. CBD is usually present in cannabis in high concentrations along with THC (the compound in cannabis that is psychoactive and makes you feel high).

It’s non­psychoactive because of its lack of affinity and attraction for CB1 receptors (the receptors that cause one to experience a cerebral high). There are two types of cannabinoid receptors in the human body; CB1 and CB2. Both are naturally found throughout the body but are most common in the brain and immune system.

CB1 receptors are responsible for marijuana’s psychoactive effects. These receptors affect memory, mood, sleep, appetite and pain sensation. CB2 receptors have anti­-inflammatory effects and are found in immune cells. Cbd does have a great affinity and or attraction for CB2 receptors making it a great natural anti­-inflammatory and immune system enhancer.

Top Ten Benefits of Consuming CBD:

CBD has been proven to be highly beneficial in the treatment of seizures, neurological conditions such as MS and cerebral palsy and anxiety disorders.

Studies have found that CBD can…

1. Relieve nausea and vomiting making it a great digestive aid

2. Help control and reduce seizures

3. Help Fight tumors and cancer cells (it’s a powerful anti­oxidant)

4. Help relieve anxiety and depression

5. Calm and protect the nervous system

6. Promote relaxation and deeper sleep

7. Help reduce stress

8. Help relieve insomnia

9. Anti­-inflammatory effects which help reduce swelling

10. Help relieves muscle and joint pain

Is CBD legal?

Unlike marijuana, CBD is 100% legal in the USA and offers many of the same benefits of marijuana without the “high”. It is completely safe and non­addictive.

What is the difference between THC and CBD?

THC or tetrahydrocannabinol is the most prominent psychoactive component of the marijuana plant. It’s the compound in marijuana that makes you feel “high”.

CBD or cannabidiol is the non­psychoactive compound found in marijuana. It accounts for about 40% of cannabis extract.

How do you use CBD?

CBD is extracted as an oil from cannabis or hemp plant and comes in various concentrations and forms. It can be consumed orally in the form of a supplement (pill form or liquid tincture), vaporized, or sprayed into the mouth.

CBD Dosing Recommendations:

The dosage of CBD differs for each person, but according to CBD oil review, it is best to start small and gradually increase until you experience the desired result. But generally, a serving standard is 25 mg of CBD taken twice per day. You’ll likely need to experiment with a dosage range that works for you.

Below is a list taken from cbdoilreview.org of common dosage amounts per certain medical conditions used in clinical trials.

Take 2.5 milligrams of THC by mouth with or without 1 mg of CBD for six weeks to help increase appetite in cancer patients.

To treat chronic pain take 2.5­20 mg CBD orally for an average of 25 days.

Take 200-­300 mg of CBD orally daily for up to 4.5 months to treat epilepsy.

Take 10 mg per kilogram of CBD orally daily for six weeks to treat movement problems associated with Huntington’s disease.

To treat sleep disorders: Take 40-­160 mg CBD orally.

To treat multiple sclerosis symptoms: Take cannabis plant extracts containing 2.5­120 milligrams of a THC­/CBD combination by mouth daily for 2­1 weeks. A mouth spray might contain 2.7 milligrams of THC and 2.5 milligrams of CBD at doses of 2.5­ milligram for up to eight weeks. 

Take 40­-1,280 mg CBD orally daily for up to four weeks to treat schizophrenia:

To treat glaucoma: Take a single CBD dose of 20­40 mg under the tongue. Doses greater than 40 mg may actually increase eye pressure.

So as you can see the dosage really varies per individual and medical condition. But CBD isn’t just for those with medical conditions, healthy people can greatly benefit from using CBD as part of a preventive health plan.

Are there any harmful side effects?

There are no scientific studies to date showing negative side effects of consuming cannabidiol regularly. CBD has actually been extensively studied and proven to have only positive effects. Dr. Sanjay Gupta discussed it in then in his documentary “Weed.” as well as on CNN and various other videos.

Where can you purchase CBD?

As more and more scientific studies are released on the benefits of CBD more and more products will hit the consumer market. Right now you can purchase and a wide variety of CBD products online and in some health foods stores across the country.

As with all supplements, it’s important to consider the quality, extraction, storage and manufacturing methods before purchasing a product.

Sadly about 90% of supplements on the market today are ineffective and a complete waste of money because they simply aren’t of quality ingredients or have poor extraction methods making them useless and only making you just a little more penniless.

I recommend BioCare CBD. It’s all natural, water soluble, nano extracted, tested for purity and derived from organic CBD. 

Purchase high-quality organic CBD visit https://www.cbdbiocare.com/devinburke/

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Get Devin’s FREE 5 day “life cleanse” to start eating clean and dramatically increase your energy, accelerate weight loss, and totally jump start your health and life: CLICK HERE

Like this? Please share!

Thanks for your support and sharing the gift of health with others 🙂

-Devin

https://www.devinburke.com/top-10-cancer-fighting-foods-limit-your-risk-by-eating-these/, devin burke, cancer fighting foods, best anticancer foods, top ten cancer fighting foods, foods that fight cancer,

Top 10 Cancer Fighting Foods | Eat These To Be Cancer FREE

Unfortunately, getting cancer is almost ‘normal’ in the 21st century. According to the American Cancer Society there will be an estimated 1,658,370 new cancer cases diagnosed and 600,000 cancer deaths in the US this year alone. That’s just under 2,000 people per day! Cancer is the second most common cause of death in the US, exceeded only by heart disease, and accounts for nearly 1 out of every 4 deaths.

That means that almost everyone has been indirectly impacted by cancer. Whether if be a friend, family member, pet or coworker we all know someone that has been affected by this largely preventable disease.

Now for the good news… the World Cancer Research Fund has estimated that up to one-third (in my opinion even higher than 1/3) of the cancer cases that occur in economically developed countries like the US are related to lifestyle factors such as being overweight or obese, physically inactive, using chemical body care products, not managing stress and eating poorly, and thus can be largely be prevented with a change in lifestyle.

Today I wanna share with you about the most amazing foods that are also cancer fighting. Any food that is high in antioxidants can really be considered a cancer fighting food since antioxidants are what neutralize free radicals, which are the rogue cells that can cause cancer in our bodies. There are hundreds, if not thousands, of different substances found in food that can act as antioxidants. The most familiar ones are vitamin C, vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. They’re joined by glutathione, co Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more. By incorporating more foods rich in antioxidants, being physically active, and actively managing your stress, you’re greatly reducing your chances of becoming a cancer statistic.

The level of antioxidants in a food is evaluated by what’s called the ORAC Score or (oxygen radical absorption capacity) which tests the power of a food to absorb and eliminate free radicals. The measurement of the following foods i’m about to share with you were developed by the National Institute of Aging and are based on 100 grams of each food.

Top 10 highest antioxidant foods rated by their Oxygen Radical Absorbance Capacity are…

1. Chaga mushroom
2. Goji berries
3. Cacao
4. Pecans
5. Wild blueberries
6. Elderberries
7. Cranberries
8. Artichoke
9. Kidney beans
10. Blackberries

Some additional benefits of consuming these foods are…
Slower aging
Healthy glowing skin
Detoxification
Increased longevity

Other antioxidant dense foods to include in your diet are: wild-caught salmon, kale, strawberries, blackberries, pomegranate and red wine. But my personal favorite cancer fighting foods are medicinal mushrooms and no I’m not talking about the mushrooms you may have experimented with in college or the ones you’ll find at the salad bar.

These mushrooms have been used in traditional Chinese medicine for centuries and are still being used today to promote healing and health. Turkey tail, Maitake, Chaga, Reishi and Agaricus blazei are mushrooms that all proven immune-enhancing and cancer fighting effects.

Many of these awesome mushrooms are being used in alternative cancer treatments in Japan and other developed countries. In addition to being cancer fighting foods, these mushrooms each have powerful health promoting effects. For example, Chaga, known as the “King of Plants” in China and the “Diamond of the Forest” in Japan, contains many important nutrients, enzymes, vitamins and minerals in addition to boasting the highest ORAC value of any food on the planet. Chaga grows wild on the bark of birch trees and is traditionally used as a health promoting tea.

But before you jump online and order some Chaga mushroom tea, it’s important to note that not all food supplements are created equal. A great company I like, trust, and personally use is Sun Potion- based in sunny San Diego, California. Visit http:/www.SunPotion.com to explore the transformational foods they offer and save 10% on your order by using the code “devinburke” at checkout.

Let me know in the comments below which are your favorite cancer fighting foods and until next week live passionately on purpose.

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Get Devin’s FREE 5 day “life cleanse” to start eating clean and dramatically increase your energy, accelerate weight loss, and totally jump start your health and life: CLICK HERE

Like this? Please share!

Thanks for your support and sharing the gift of health with others 🙂

-Devin

How to Stop a Bloating Stomach FAST - Devin Burke

How To Stop A Bloated Stomach Fast

When it comes to improving digestion, it’s not only about what you eat, but HOW you eat. In this article I’m going to teach you how to optimize your digestion to beat you’re bloating belly. Take the bloating belly quiz to see how much you already know about digestion.

The Bloating Belly Quiz

Question number #1. Where does digestion begin?
1.Stomach
2.mouth
3.Gut
4.Esophagus
5.Large intestine

If you answered C Your mouth… you are correct! Your mouth contains digestive enzymes that break down carbohydrates, proteins and fats and is where the first step in the digestion process begins.

Question #2. How many minutes does it take for your stomach to communicate to your brain that you’re full?
1. 5-10 minutes
2. 10-20 minutes
3. 2-3 minutes

The answer is B 10-20 minutes! During this time, receptors inform the brain that your body is receiving nutrients by sending specific hormone signals. If you eat too fast these hormones don’t have enough time to properly communicate to your brain that you’re full which could lead to eating to much. Overeating is a leading cause of a bloated stomach.

Question #3 True or False…. your stomach can shrink and stretch?

The answer is both. If you consistently overeat your stomach will slightly stretch which throws off your hunger and full hormone signaling. One study published in the American Journal of Clinical Nutrition, found that obese patients were able to reduce the size of their stomachs by 27 percent in a four week period by simply eating less.  If your stomach is stretched from eating too much, shrink it back to its natural size by simply reducing your portion sizes.

Question #4 What are the substances called that help break down food in our bodies during the digestion process?
1. Enzymes
2. Microbiome
3. Probiotics
4. Bacterium

The answer is A enzymes. Enzymes are the catalysts that help break down our food. Our bodies produce digestive enzymes and the food we consume contains enzymes that work in synergy to help the digestive process. In some cases due to the over consumption of processed foods and unhealthy lifestyle habits such as consuming too much alcohol or from being overly exposed to antibiotics, our bodies may lack necessary digestive enzymes. Not having enough or the right digestive enzymes can be a cause of stomach bloating. It you have trouble digesting food, it’s very beneficial to supplement with a good digestive enzyme.

As you now know, digestion begins in the mouth, where contact with our teeth and digestive enzymes in our saliva start the breakdown of food. But in our fast-paced 21st century world most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths let alone how fast we’re eating it.

We eat while distracted—working, reading, talking and watching television—and tend to swallow our food practically whole. On average we chew each bite only eight times when we should be chewing at least 20-30 times. Not chewing food enough, is a leading cause of a bloated stomach along with eating the wrong foods and not have digestive enzymes to break down food. Not chewing enough is a major reason so many people have digestive problems today.

Eating food in states of stress, while distracted, or when on the go negatively affects how well food is digested. Not properly chewing food and eating in a stressful state, while distracted with other tasks, or when on the go could be the cause of your unwanted bloating, indigestion, or acid reflux. 

I guarantee by simply chewing your food 20-30 times with each bite when in a calm present state, you’ll experience a huge improvement in your digestion and overall health.

Here are the top 4 reasons to start chewing your food more:

#1 Saliva breaks down food into simple sugars, creating a sweet taste. So, the more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.

#2 Chewing reduces digestive distress and improves assimilation, which allows our bodies to absorb maximum nutrition from each bite of food. More chewing also produces more endorphin’s, the brain chemicals responsible for creating good feelings.

# 3 Chewing your food is also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full. Just simply chewing food 20-30 times before swallowing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and even help stabilize weight.

#4 Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating… the smells, flavors and textures. It also helps us to give thanks, and show appreciation for the abundance in our lives and to develop patience and self-control around food and eating.

The power of chewing is so great, that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing simply by increasing to 30 chews per bite.

Another cause of stomach bloating is toxicity.  If you’re experiencing digestive discomfort such as constipation or bloating chances are it’s time to do a detox. Detoxing can help remove and clear out toxins, help your body fight disease and can reset your digestive system to put an end of belly bloat. Detoxing is also a great way to jump into a healthier lifestyle and lose unwanted pounds fast.

Sadly the need to detox our bodies has never been more important because of the toxic build up from the food we consume, water we drink and air we breathe has never been greater. Over the days, weeks, months and years toxins lodge and accumulate in our body tissues especially in the liver and fatty tissue which can cause poor digestion, weight gain, low energy and even an increase in the risk of developing diseases such as cancer.

Get my free 1-day detox to jump start your digestive system, increase energy, boost the immune system, accelerate weight loss, and create vibrant glowing skin 

This week’s “Healthy in 21 Challenge” is to commit to eating without distractions. This means turning your phones on silent or leaving them in another room, eating at the table instead of the T.V, and eating in a calm relaxed present state rather than a chaotic stressful environment.

Also try completing the free 1-day-detox to reset your digestion to beat belly bloat.

This week’s challenge may be a little difficult but I know you can do it. Take note of any changes you feel as you practice eating in presence and chewing your food. Give this week’s challenge a try and I promise you’ll not only notice a improvement in your digestion but feel much more calm, focused, energized, happy and peaceful.

free 1-day green smoothie detox www.devinburke/com/1-day-detox

Please leave a comment or question or share your experience with this week’s challenge.

Happy Chewing!

Until next week live passionately on purpose!

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Like this? Please share!

Thanks for your support and sharing the gift of health with others 🙂

-Devin

Top 10 BEST Superfoods | (#8 Will Surprise You)

Superfoods are the most potent super nutrient rich foods on the planet. They can increase energy, detoxify the body, boost the immune system, lower inflammation in and completely nourish our bodies at the cellular level, which is where true health and healing takes place. Below are the super stars of the superfoods. Start to incorporate some of these super foods into your daily diet if you wish to experience optimal health.

An easy way to accomplish this is by making a superfood smoothie. Today you can find these amazing super foods online or at almost any natural health food store.

Here are the top 10 best superfoods and why you should start including them into your diet right away…

1. Cacao (raw chocolate): Contains the world’s highest concentration of antioxidants in the world and is the #1 source of magnesium, iron, manganese and chromium. It has been known to improve cardiovascular health, builds strong bones and even create a good mood. In many cultures, cacao is considered a sacred food and with good reason.

2. Goji berries: Are the most nutritionally rich berry on the planet, they are 4 times more potent than blueberries. This berry is not only full of vitamins and trace minerals, but it is a complete protein source containing all 9 essential amino acids. This is why it has been used in traditional Chinese medicine for over 5,000 years. Goji berries contain zinc, iron copper, calcium, germanium, selenium, phosphorus and vitamins B1, B2, B6 and E.

3. Camu camu berries: Contain the highest vitamin C source on the planet: 60 times more per serving than an orange. This berry is great for enhancing energy and the immune system. It contains an array of antioxidants and has been known to support cognitive function.

4. Spirulina: Spirulina is a fresh water, single celled, spiral shaped, blue-green algae. It has the highest concentration of complete bioavailable protein (by weight) of any known food (65%). It provides a vast array of minerals, trace elements, phytonutrients and enzymes to support optimal health. It is a rich source of vitamin A, B1, B2, B6, E and K. It contains gamma-linoleic acid (GLA), which is an anti-inflammatory and nervous system essential. 

5. Chlorella: is a fresh water, single-celled, circle-shaped, green algae. It boosts the highest source of chlorophyll per gram than any other plant. It also is a complete protein (60%) by weight. It is also full of immune system and energy-boosting vitamins and minerals. It contains chlorella growth factor (CGF) which can increase tissue repair, supports probiotic growth and help fight free radicals (cancer causing cells). It is a rich source of vitamin A, B1, B2, B6, E and K.

6. Bee Products: Bee pollen is one of the most complete foods found in nature. It contains nearly all the B vitamins and 21 essential amino acids, making it a complete protein. Honey in its raw state is a rich source of minerals, antioxidants, probiotics and enzymes.

7. Maca: This sacred root has been cultivated in the high Peruvian Andes for thousands of years. It’s known for its adaptogenic effects of increasing energy, libido, strength and endurance. Look for maca that has been gelatinized. This process makes is more concentrated and easier to digest and absorb than raw maca powder.

8. Medicinal Mushrooms (Reishi, Chaga, Cordyseps, Maitake, Shitake): Have been used to help heal cancer and a variety of other diseases. They have super immune enhancing components.

9. Wheatgrass Juice: Having the nutritional value of 2 ½ lbs of leafy green vegetables per oz., freshly juiced wheat grass is 70% chlorophyll, which is an amazing blood detoxifier/cleanser. It is so nutrient dense (full of bioavailable vitamins, minerals, antioxidants and amino acids), that you could survive on wheat grass alone for quite some time.

10. Sunflower and Pea Sprouts: Sprouts contain 10-30 times the nutrient concentration of adult size vegetables. This is because when a seed is germinated it releases essential enzymes, vitamins, minerals and amino acids until it can draw these life giving components from the soil to grow. Sunflower and pea sprouts are also complete protein sources containing all 9 essential amino acids.

*For a free smoothie guide on how to make delicious smoothies using some of these amazing superfoods click here!

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Get Devin’s FREE 5 day “life cleanse” to start eating clean and dramatically increase your energy, accelerate weight loss, and totally jump start your health and life: CLICK HERE

Like this? Please share!

Thanks for your support and sharing the gift of health with others 🙂

-Devin