Did you know the U.S. government has approved GMOs based on studies conducted by the same corporations that create them and profit from their sales? But these GMOs are banned in over sixties countries, including the entire European Union, Australia and Japan.

Thankfully, we are all waking up and asking, “What exactly is in my food?” And the information and resources available regarding GMO foods has expanded greatly. A Google search for “non-GMO” brings up over one million hits, with the Non-GMO Project being number one.

Background on the Non-GMO Project

The Non-GMO Project is a non-profit organization started various retailers throughout the country. I am proud to live in one of the towns that was at the forefront of the movement. The Non-GMO Project is the only organization that offers third-party verification and labeling for non-GMO foods and products.

“Corn and soy are the most highly genetically modified organisms on our planet and in many processed foods and products.”

There are currently over 20,000 Non-GMO Project verified products. The verification and symbol of the Non-GMO Project is an attribute sought by companies and consumers alike. The project’s vision and shared belief is, “Everyone deserves an informed choice about whether or not to consume genetically modified organisms.”

What Is a GMO?

According to the Non-GMO Project website:

GMOs, or “genetically modified organisms,” are plants or animals created through the gene splicing techniques of biotechnology. This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.

In short, GMO food is franken-food and should be avoided as much as possible. As athletes and people interested in long-term health, you should consider whether you want GMOs in your diet. Since GMOs can easily be hidden in foods and products (even those in health food stores), here are a few ways you can make sure to keep them out of your meals.

5 Simple Ways to Avoid Eating GMO Foods

1. Look for Non-GMO Labeling

The non-GMO Project Verified label means the ingredients are third-party tested and contain no more than 0.9% GMOs. This is the most meaningful reassurance that the foods you are eating are close to100% non-GMO and safe for you to eat.

2. Buy Organic

When you buy 100% certified organic products you are more likely to avoid GMOs than if you buy products labeled as containing “organic ingredients.” To be certified as organic, a product must be made of at least 95% organic content by weight (excluding water and salt). The remaining 5% ingredients must consist of approved substances on the USDA’s National List. GMOs are not on this list, so therefore USDA Organic products are also usually GMO-free.

LEARN MORE: Organic Farm Tour: Is “Organic” What You Think?

3. Shop at Farmer’s Markets

With the demand for more local, free-range, pasture-raised, grass-finished, and organic foods and products, more farmers are able to maintain their organic farms and many new ones are being created. But not every vendor at your farmer’s market will automatically be non-GMO and/or organic.

“Everyone deserves an informed choice about whether or not to consume genetically modified organisms.”

It’s important to ask questions and build relationships with the vendors at your market. Not only do you get to know them on a personal level, you are also supporting them in the best way possible – taking out the middleman when purchasing their goods. Check out this website to find a farmer’s market near you.

4. Read Labels

The most common GMO offenders are high-fructose corn syrup (HFCS), aspartame, MSG, trans-fats, food dyes, sulfur dioxide, and potassium bromate. Many of these ingredients can be found in processed foods and products, even in natural or organic grocery stores. Product labels can be overwhelming to examine. But if you’re buying products with fewer ingredients, i.e. less processed, the labels are easier to read.

5. Be Mindful of Processed Foods

In North America, over 80% of our foods contain GMOs. Corn and soy are the most highly genetically modified organisms on our planet and in many processed foods and products. Other primarily GMO crops include alfalfa, canola, cotton, papaya, sugar beets, zucchini, yellow summer squash, wheat, rice, and flax.

RELATED: CSAs: Buying Into the Community of Food

And not only are humans being directly fed these ingredients, but feedlot and factory farm animals are being pumped up with GMO corn, wheat, and soy to fatten them up before slaughter. So learn where your food comes from and how it is raised, manufactured and produced.

“When you buy 100% certified organic products you are more likely to avoid GMOs than if you buy products labeled as containing ‘organic ingredients.'”

The Take-Home on Non-GMOs

Of course, the easiest way to pick out non-GMO foods is to look for the Non-GMO Project certification label. A few of my favorite food and snack products are:

• Vegan Protein bars and energy bars from Rise Bar
• GoodOnYa organic sports drinks
• Hail Merry raw snacks
• Cal-Organics produce
• Mindful Meats
• Various Organic Valley products

The movement to eradicate GMO crops and avoid GMO foods may seem daunting, but with perseverance, knowledge, and the will to positively increase the health of ourselves, others, and Mother Earth, I believe it is possible.

TAKE ACTION: How Backyard Harvesting Feeds the Hungry

To further educate yourself and your loved ones, check out the links below that contributed to this article. I also recommend watching the documentary Genetic Roulette by Jeffery M. Smith. We must continue to learn more and educate others about GMOs. We are strengthening the movement of getting back to the land and nourishing ourselves in the best way possible – through real foods.

References:

1. “What is GMO? Agricultural Crops That Have a Risk of Being GMO,” accessed October 14, 2014.

2. “Find Non-GMO Verified Products,” last modified September 11, 2014.
3. “10 Reasons to Avoid GMOs,” accessed October 14, 2014.

4. “Top 10 Food Additives to Avoid,” last modified on 23 November 2010.
5. “Consumer Reports Food Safety and Sustainability Center Report on GMOs in Corn and Soy,” ConsumerReports.org.

Photos courtesy of Shutterstock.

The post 5 Simple Ways to Avoid GMO Foods appeared first on Breaking Muscle.

Fast forward to twenty years later. My partner and I went on a vacation and stayed at an amazing house we found through the Airbnb website. Not only was this home hidden in nature and surrounded by tall pine trees and mountains, but they also had a rebounder. This was serendipitous because on our drive up we had a discussion about rebounding and if it was something we wanted to try. Now we had the perfect opportunity to test it out.

By the end of the weekend, we were both hooked and decided to research a couple of the higher end models on the market. After listening to the above podcast, I knew that I wanted a rebounder that used bungee cords instead of springs. Bungee cords help to optimize the gravitational resistance that is exerted on every cell in your body as you bounce. While spring cords on a rebounder are much less expensive, they are also harsher on your joints because the shorter suspension of steel springs offers less elasticity.

So, we were left with two choices as far as rebounders: the Bellicon or the JumpSport. After doing more research, watching videos, and listening to various podcasts, the Bellicon was chosen. Some people might think we’re crazy because it costs twice as much as many as the other rebounders on the market (starting at $750), but since we had actually demoed one for a few days and heard all the amazing reviews, it was a simple choice and one we do not regret.

The benefits of rebounding are endless, but share with you the five I feel to be the most important and life enhancing:

1. Full Body Detox

Rebounding gets your lymphatic system up and running and is a great way to start each day. It is the only exercise that strengthens, cleanses, and tones every cell in the body. The lymph system works according to our movement. Without movement, the toxins, poisons and heavy metals will lay stagnant in our body. Not flushing our lymphatic system is like filling your wastebasket with trash and letting it pile up for weeks on end. That is not a pretty site! But this is what is happening inside your body if you are not consciously moving it every day.

The way rebounding flushes the lymphatic system is by the constant up and down motion. This tension and relaxation phases in the musculature are transporting lymph a little further each time, all in the same direction. According to Bellicon:

On the summit of the bouncing curve, you are practically weightless and your muscles will relax completely. On the other hand the tension and relaxation phases in the musculature are transporting lymph – as well as blood – a little further each time. The valves make sure, that lymph is always pushed in the same direction. Apart from draining the lymph faster, this also leads to accelerated detoxification of the body and improved purging of waste from the body.

2. Weight Loss

Rebounding has been especially helpful for people who are not fans of cardio workouts. The gentle and constant up-and-down motion helps release an enzyme in your muscle cells that is responsible for splitting open fat cells and converting their contents into energy. Too much cardio can have a negative effect on your metabolism and slow it down after a prolonged period of time. Conversely, rebounding is a metabolic-supporting exercise where you can breath easily while doing it and not stress your metabolism. Basically, you body is not in a fight-or-flight state, so it is still able to convert your fat cells into usable energy and lose weight in the end.

3. Easy on the Joints

Rebounding is easy on the joints while still strengthening your internal and external body. It is especially encouraged for those who have osteoporosis, are overweight, or experience knee pain. Since bone density and bone mineralization are laid along axial lines of stress, the act of rebounding causes an acceleration and deceleration that happens on each jump. Because the acceleration and deceleration impacts every cell and muscle in the body, it acts as a whole-body exercise and helps to put angular stress on every bone that is attached to your muscles. Rebounding is also used with NASA astronauts to help regain bone density lost when they are in space. You can read more about that from a study conducted in 1980.

4. Improves Stability and Balance

Having a strong foundation of stability and balance is crucial to easily move through everyday life. The rebounder helps build up all your core muscles by actively engaging your mind-body connection through use of your ocular nerves and inner ear canal. Because your body is moving in directions it cannot always predict, it helps to put your physiology in a kinesthetic state of learning and reacting. Rebounding has even been incorporated into the training for professional boxers in the U.K. to jump on in between sets while at the gym. This has greatly increased the stability, balance, agility, timing, and coordination of many boxers.

5. It’s Fun!

I absolutely love my rebounder and never miss a day of jumping. I am usually on it for fifteen to twenty minutes a day. It is one of the best exercises I have ever experienced. After my first few days of jumping, I couldn’t believe the sore muscles I had (primarily in my core). Just goes to show that if you are an athlete or yogi, you can always benefit from stability training. I also love that it is easy on my joints and perfect for those days when I do not have the energy to hit the gym or take a run through the woods. It is perfect for quick bursts of movement if you work at home or can’t get outside, too. Another benefit is that it gets your intestinal track working quickly and improves your digestion and elimination daily. (Plus, our cats love the rebounder, too.)

The rebounder is beneficial for improving your overall healthy, agility, and longevity. Adults and kids of all ages and any fitness levels can use it. This is a great tool to use as an additional supplementation for any action sport or yoga practice. It is an investment, but it is worth the cost. I highly recommend adding rebounding to your daily exercise routine not only because of the many health benefits, but also for the pure joy of jumping!

References:

1. Bellicon USA. “The Best Exercise on Earth.” Accessed on April 5, 2014.

2. Empowered Sustenance. “The benefits of Rebounding (and how to do it correctly)!” Last modified Nov. 6, 2013.

3. Extreme Health Radio. “5 Benefits of Rebounding and why you should start Rebounding Today”. Last updated Nov. 16, 2011.

The post Love at First Bounce: The Benefits of Rebounding appeared first on Breaking Muscle.

If you are familiar with any of my other articles on Breaking Muscle, then you know I am a fan of chocolate – specifically raw, organic, Ecuadorian cacao. I have cacao pods tattooed on my arm and also have earned the nickname “Chocolate Puma.” I am continuously on a quest to find the highest quality raw, vegan, and organic chocolate bars on the market.

Working in the all natural food industry gives me an advantage in meeting many incredible creators of products who bring the highest intentions into their practice. I first met Lulu, the owner and creator of Lulu’s Chocolate, a few years ago at a festival. She is a radiant woman and that clearly translates into her chocolates.

Her products were one of the few on the market (along with Chocolatl) that were sweetened with low-glycemic coconut sugar. That is what caught my attention the most, because when I eat a chocolate bar, I want to be able to taste the raw, bitterness of the cacao beans with a hint of sweetness.

Lulu’s Chocolates are all handcrafted in small batches at their headquarters in Sedona, Arizona. They source only the highest quality Ecuadorian cacao beans that are grown and harvested by small family Fair Trade farmers. All of their bars are certified organic, raw, vegan, low-glycemic, minimally processed, and paleo friendly. Lulu’s Chocolate offers seven varieties of bars, Maca Buttercups, Love Truffles, and a luscious chocolate body butter that is edible.

I was stoked when Lulu personally sent me a flavor of each bar for this review. I have outlined my three favorite bars below:

Aztec Crunch

This is my favorite bar because I love the extra crunch from the cacao nibs that are layered on top. There are only five ingredients in this bar. If you are not familiar with the taste of cacao, I would suggest this bar as your first choice to try because it is only 75% cacao. It offers the simplistic and true flavor of the cacao bean that is sweetly complimented with a hint of vanilla bean to smooth out the taste and texture.

Chocolate Maca Chunk

Maca has gained in popularity over the past few years. The description alone makes me want to eat this bar. It says, “Maca Love Bar embraces Aztec Crunch to treat your taste buds to a new dimension. Side effects may include moaning aloud in delight and the inability to stop smiling.”

This bar has 5600mg of maca that will support your system anytime of day. Since maca is an adaptogen, I often eat this bar later in the day for a snack that will lift my energy and mood to get through the rest of the workday, workout, or power yoga session. I recommend sharing this bar with that “someone special” too!

Midnight Velvet

This is the newest addition to their line of bars. One Midnight Velvet bar packs a punch of 88% cacao and has only four ingredients. It is seductively smooth as it melts on your tongue and is pure Ecuadorian magic. The higher cacao content also increase the natural magnesium, which helps our metabolism by reducing the negative impact of stress on our bodies. It also aids in keeping our cortisol levels in check and digestive system working great.

The negative aspects of Lulu’s Chocolate are the price point, availability, and consumers potentially being unfamiliar with the true taste of cacao. Mainstream society does not fully understand the high quality ingredients and processing that goes into each of these bars. I was one of those consumers years ago when I tried my first raw chocolate bar. During that time, I was on the path to clean up my diet, which as a result would clear my pallet of artificial sweeteners, flavorings, and fake chocolate-like substances (M&Ms anyone?).

Once I started eating a more whole foods diet, I was able to appreciate the true flavor of cacao when made into a raw chocolate bar that is slightly sweetened. By eating products that give you the full flavor of cacao, your taste buds are completely satisfied with a small amount. While I can easily eat a Lulu’s Chocolate bar in a couple bites, it is recommended to eat half and let the satisfaction take over from the bliss chemical “anandamide.” This chemical natural occurs in the brain and is released when we are happy and also aids in the regulation of mood, memory, and appetite.

That being said, if you have never had raw cacao or high quality chocolate, I suggest you start slowly with bars that are around 75% cacao content before diving into a raw chocolate bar. Once you are ready, pick up a Lulu’s Chocolate bar or order some online and have a tasting with friends and family. Not only will you all be blissed-out after your first bite, but it is always sweeter to share in the medicinal powers of chocolate with others.

You can purchase Lulu’s Chocolate throughout the United States and Canada. Whole Foods Market and local organic grocery stores are the biggest suppliers. You can also order directly from their website. They are currently having a special deal where you get a FREE bar with any order of $19 or more.

Lulu’s Chocolate is available for $3.33/bar or $36/dozen at luluschocolatelove.com.

The post Product Review: Lulu’s Chocolate appeared first on Breaking Muscle.

The two types of therapy I discovered to be most impactful are active release technique (ART) and neurokinetic therapy (NKT). These therapies have helped me recover from the chronic pain I experienced in my sciatic nerve and the levator scapulae muscle. The sciatic nerve is the largest nerve in the human body. It is located in the lower back and runs through your buttock, down the back of your leg, to the bottom of your foot. The levator scapulae muscle is located in the back of your neck and is attached to your spine. Its main function is to elevate and rotate the scapula.

I’m going to explain both ART and NKT healing forms so you can discover if they are something that you could benefit from as well.

Active Release Technique

ART was developed, refined, and patented by P. Michael Leahy, DC, CCSP. It is a soft tissue system and movement-based massage technique that treats problems with muscles, tendons, ligaments, fascia, and nerves. ART works by treating the underlying cause of the injury, using a combination of pressure, tension, and motion to reduce scar tissue buildup, which is often the source of the pain or condition. The practitioner uses his or her hands to separate and stretch out areas where scar tissue has accumulated. The release that comes as a result increases your range of motion, flexibility, and strength.

ART often includes movements where the patient is asked to move a specific body part while pressure is applied. The importance of active motion during your session is to help stimulate neurological pathways in the spinal cord and to identify your problem spots. The effects of ART can be felt within one session, especially when pressure is taken off a nerve.

Many ART clients compare a session with a hard workout, exclaiming, “It hurts so good!” I can definitely relate to this statement. I became very close with my ART practitioner when I was healing from sciatica nerve damage in 2011 and often was in discomfort during parts of the session. This is totally a justifiable sensation, as it is a good indication that the problem has been identified.

In my experience, I feel that ART is beneficial to relieve tissue damage caused by unwanted pressure on the nerves and for short-term relief during competitions, races. or other athletic endeavors. This video is from the founder and explains a bit more about ART:

Neurokinetic Therapy

David Weinstock developed NKT in 1985. He co-founded the Institute of Conscious Bodywork in Marin County, California, and NKT was developed in collaboration with several of his peers. NKT addresses the cause of pain: dysfunctional coordination and movement patterns stored in the cerebellum. It treats the cause of the problem and not just the symptom.

An NKT practitioner will release the over-contracted muscles that are holding the compensation patterns together, and activate the correct patterns with the attention of an alerted cerebellum. This will then enable the brain to rid itself of dysfunctional compensation patterns and return movement to natural function. It is a combination of deep tissue massage and muscle testing. During the process of massage, one is able to fire the nerves and open up a pathway to receive new information from the brain. There is then about a thirty to sixty second window where your brain will receive this new information.

The effects of NKT are felt after one session but it is best to receive three to five sessions consistently for your cerebellum to recognize the safety of the new patterns being implemented. After my first NKT session, my low-level headache I had for over two months was completely gone, but the tightness and chronic pain in my neck still persisted. I continued to follow the instructions of my practitioner to do the various stretches everyday.

After seeing him for six weeks, he declared that my cerebellum was quickly taking in the new information. I was on the road to recovery and a new understanding and appreciation for the messages our brain sends to our whole body. NKT is very helpful when it comes to chronic pain because it works at the root cause – the messages the cerebellum is sending to your muscles and nerves – and brings you to a healthier level of being.

Here is a video explanation of NRT from its founder, David Weinstock:

My experience of suffering from chronic pain has been a great teacher over the past few years. I have been able to cultivate empathy for those who deal with pain on a daily basis. That pain might come from an autoimmune disease response, nerve damage, sickness, disabilities, or injuries. My experience has also taught me to slow down in life. During the times when I could not do strength training or CrossFit, I found other ways to release my energy. I incorporated yoga and meditation into my daily routine and discovered my love for hiking and tracking. Essentially, my pain forced me to shift my perspective on what physical fitness was to me. Once I accepted these challenges would strengthen me at my very core and to breathe in that awareness, I really started the healing process and let go of the pain.

I highly suggest these two forms of bodywork if you are someone who has experience chronic pain in your life. Along with enhancing your performance through physical exercise, it is also crucial to nourish it through diet, supplements, mobility, relaxation, play and bodywork. My experience is that there is no one healing modality that is perfect. Where ART helped me overcome my sciatic nerve injury, I then reached out to NKT to help correct the neck and shoulder pain I had developed. Therefore, I encourage you to explore and try out some other healing modalities to see what works best for you body in this exact moment of your life. I promise, your body (and mind) will thank you.

Photo courtesy of Shutterstock.

The post Understanding the Healing Modalities of ART and NKT appeared first on Breaking Muscle.

The first time I was introduced to medicinal mushrooms was due to my love of raw chocolate. (I know, not surprising!) I had just discovered Chocolatl’s Cordyceps-Maca raw chocolate. It is a beautiful blend of the bitter-sweetness of raw cacao and deep earthy-nutty flavor from the cordyceps mushroom. This taste revelation led me on a quest to discover more about the health benefits of medicinal mushrooms.

The use of medicinal mushrooms dates back to the ancient Egyptians and ancient Chinese cultures that used them to promote general health and longevity. The difference between medicinal mushrooms and the ones you order on your “cheat day” pizza are that medicinal mushrooms contain immune activating beta-glucans and other polysaccharides within their indigestible cell walls.

Polysaccharides are complex carbohydrate polymers and come in the form of starch, glycogen, and dextrans. They are stored in the liver and muscles to be converted to energy.

Beta-glucans are naturally occurring polysaccharides and are derived in the form of plant cellulose, the bran of cereal grains, yeast, and medicinal mushrooms.

Mushrooms contain biologically active polysaccharides in the fruit bodies and cultured mycelium (vegetative part of the fungus.). These polysaccharides are of different chemical composition, with most belonging to the group of beta-glucans.

What I find fascinating is that beta-glucans derived from separate sources have some differences in their structures. Mushrooms have short beta-glucan linked branches coming off their backbone and mushroom myceliums are made from an indigestible fiber called “chitin.” Because of this fiber, hot water extraction is the only method for breaking these polysaccharides out of the indigestible cell walls.

Okay, so now we’ve got the science down, but why do you want to take medicinal mushrooms? Because they will help protect and support your immune health. Medicinal mushrooms are also one of the few plant species that are an ‘immune modulator.’

Which means they can either up-regulate or down-regulate natural immune response as needed, and everyone can benefit from a consistent flow to their immune system.

I know that mushrooms do not have the most appealing taste to our pallets, but their unique nutritional compounds and medicinal quality make them an imperative ingredient to any diet. I can speak to this myself as throughout the past six months, I have dealt with some unexpected health challenges due to living in a toxic mold environment.

Because of this, my immune system became compromised and I was contracting one cold virus after another. Through the guidance of my naturopath doctor, I began to add more medicinal mushrooms to my diet on a regular basis.

Prior to the discovery of the toxic mold, I was only using cordyceps, but adding additional mushrooms helped my body build up immunity to toxins and viruses, while sustaining my strength and focus during my workouts.

Below, I have outlined the three medicinal mushrooms I discovered to be the most beneficial for me.

Cordyceps

Cordyceps mushrooms improve your aerobic capacity, endurance, and post-workout recovery. They have important properties in enhancing athletic performance through increasing the oxygen carrying capacity of the blood and increasing the synthesis of ATP – the energy currency of the muscle cell.

This, in combination with high-antioxidant levels that counteract the byproducts of exercise, cordyceps enables athletes to train more effectively for longer periods of time, and recover more quickly.

Cordyceps was introduced to the general public during the 1993 National Games in China, when three of their athletes set five new world records in distance running.

They were tested for the use of illegal drugs, but the tests came back negative. Their coach revealed that his secret was adding cordyceps to their diet because he knew its natural benefits to help improve energy, stamina, endurance, support healthy joints and cartilage, and sleep patterns. Improved performance is something we all desire within our sport or at the gym.

Tip: To get my dose of cordyceps each day, I add 1-2 teaspoons (about 100mg) to my morning smoothie.

Chaga

Chaga is highly sought out because of its ability to work with the body to support the immune system, eliminate toxins, stimulate the central nervous system, maintain skin color and elasticity, and promote a youthful look. Chaga is one of the superfoods with the highest level of antioxidants (yes, it even beats out the acai berry), which help protect cells from free radicals.

Chaga is also an important adaptogen, which means its compounds increase the body’s ability to adapt to stress, fatigue, anxiety, inflammation, and changing situations.

If you are planning to enter the CrossFit Open, perform a triathlon, or enter a weightlifting competition, chaga should be a daily staple to your diet. You can purchase chaga in the powder form and make a delicious tea.

Tip: I slightly sweeten mine with liquid stevia to enhance it’s natural vanilla flavor.

Reishi

There are six types of reishi mushrooms, but the most commonly used in the herbal field is the “red reishi.” It is often described as “the mushroom of immortality” because it is a supreme immune tonic.

It helps strengthen your immune system to fight off toxins, viruses, and bacteria, and also improves your blood circulation.

Along with cordyceps and chaga, reishi is another powerful adaptogen. Reishi also helps to lower blood pressure, cholesterol, and blood sugar. Many Chinese athletes use reishi as a performance-enhancing tonic and mountain climbers use it to combat altitude sickness. This mushroom is great to add to your daily routine, especially in winter when viruses run high. Reishi has a very earthy and bitter-wood taste.

Tip: I currently take it in the form of a tincture, but it can be brewed as a tea if you are brave enough.

Conclusion

Once you learn about all the benefits of medicinal mushrooms, you may be wondering about the best way to add them to your diet. The easiest route is to purchase them in capsule form.

The brand I have used and trust the most is New Chapter LifeShield Mushrooms. I also buy mushrooms in powder form and add them to my protein smoothie or make a tea. There are also various raw chocolate companies that infuse their chocolate with medicinal mushrooms.

If you begin using medicinal mushroom, I suggest taking them in combination because of their synergistic effect. This will enhance your immunity more than taking them separately.

Also, buy organic medicinal mushrooms when possible because mushrooms tend to concentrate pesticides and heavy metals from the soil.

As with any herbal supplement, it is always important to contact your health care provider before you add in multiple herbs to your daily diet.

I hope this article inspires you to play around with medicinal mushrooms and discover more of their magical healing powers. Have you tried medicinal mushrooms? Post your experiences to the comments below.

References:

1. “Medicinal Mushrooms: Information about Reishi, Lingshi, Shiitake, Shitake, Cordyceps, Maitake, etc.” Last modified 2011.
2. “Mushroom Science: Medicinal Mushroom Benefits.” Last modified 2011.
3. “Chaga knowledge: Chaga facts and benefits.” Last modified 2010.
4. “Natural News: Studies show reishi mushrooms benefit people stricken with a variety of aliments, from high blood pressure to AIDS.” Last modified January 25, 2007.
5. “Mushroom matrix: Organic medicinal mushrooms.” Last modified 2012.
6. “Wikipedia: Beta-glucan.” Last modified January 16, 2013.
7. “Wikipedia: Polysaccharide.” Last modified January 25 2013.

Photos courtesy of Shutterstock

The post Medicinal Mushrooms: The Ancient Superfood appeared first on Breaking Muscle.

But, I will be honest: I have not consciously given fermented foods any credit until the past couple of months when I began to learn more about fermentation through my school, the Institute for Integrative Nutrition, where I am studying to become a Certified Health Coach. During my classes, I have been learning about many diets that have evolved over the course of human existence. I became intrigued by the the Weston Price Foundation and their explanation of the history and importance of incorporating fermented foods in our diets.

Here is a brief history of fermentation from the Weston Price Foundation website:

It may seem strange to us that, in earlier times, people knew how to preserve vegetables for long periods without the use of freezers or canning machines through the process of lacto-fermentation. Lactic acid is a natural preservative that inhibits putrefying bacteria. Starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria…The ancient Greeks understood that important chemical changes took place during this type of fermentation. Their name for this change was “alchemy.” Like the fermentation of dairy products, preservation of vegetables and fruits by the process of lacto-fermentation has numerous advantages beyond those of simple preservation. The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anticarcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.¹

Basically, you are converting carbohydrates, such as sugar, to an acid or an alcohol. When fermenting food, bacteria is used to create lactic acid, which is an important source of energy in food and not just the burning sensation you get after completing a workout.

Some of the important health benefits of fermentation:²

• Fermentation is the only type of preparation of foods that cannot destroy certain nutrients, will creates more nutrients and enhances others.
• It removes toxins and harmful bacteria found in many foods.
• It will improve your digestion, especially when consumed before your meal and also allows for your nutrients to be absorbed properly.
• It aids in the preservation and creation of important enzymes.
• Fermentation is a huge supporter to your immune function. It increases your B vitamins, omega-3 fatty acids, digestive enzymes, lactase and lactic acid that fight off harmful bacteria.

The most popular foods you can easily find in your local, organic, natural food store or farmer’s market include: raw sauerkraut, kimchi, kombucha, kefir (from cow, goat, or coconut milk), cheeses, pickles, olives, beer, wine, and raw cacao. As always, I encourage you to buy organic and support local supplies as much as possible.

After learning about the incredible health benefits from adding fermented foods to one’s diet, I decided to give it a try. I do drink a kombucha almost every day, but be warned some of those include added sugars that kill a lot of the bacteria that was originally created. I believe we can get many of our vitamins, minerals, and nutrients from foods, so, instead of purchasing probiotic supplements, I bought a huge head of cabbage and spent some time in the kitchen preparing a batch of my own organic, raw sauerkraut. I began to add a small serving of sauerkraut to my lunch each day.

Since adding fermented foods to my diet, I have noticed a positive experience relating to my digestion of food. I can finally eat cruciferous vegetables again and I no longer have indigestion after eating melon and other fruits. My digestive track is very happy with all of the healthy bacteria dancing around on a daily basis. I highly encourage you to read more about fermentation and to give it a try. Your gut will thank you.

Have you tried fermented foods? What was your experience? Post to comments below.

Photos courtesy of Shutterstock.

The post The Real Reasons Your Guts Need Fermented Foods appeared first on Breaking Muscle.

The experience of different diets has increased my awareness of how certain foods affect my body. As a teenager growing up in the Midwest, I experienced stomach-aches on a daily basis whenever I ate any type of meat, so I decided I would stop eating it and was then labeled “the vegetarian” in my family. I now know that the issue was not just eating meat but it was the fact I was eating factory-farmed meat instead of the organic grass-fed beef I am able to enjoy at this time in my life.

After college and moving to California, I became a true hippie and joined in the “Vegan Revolution.” Taking on the raw vegan way of eating was a huge shift for me. It was one of the most amazing experiences for my body, both physically and mentally. Through two years of eating almost all raw and one hundred percent vegan, I was able to cleanse my body of the many toxins that built up from years of living in the Midwest on the SAD and also from when I was a very unhealthy vegetarian who ate mostly a low-fat, high-carb diet.

At this time, I also became conscious of how food affected me physically, mentally, and emotionally and learned for the first time about the ethics and politics of our food system. At the present moment, I have been following the paleo lifestyle and once again, feel absolutely amazing! Eating paleo has completely cleared up my digestion, gives me more sustained energy and cured me of major sugar cravings. I know this is what my body needs right now and it feels good to honor what it is saying to me. I am a firm believer that every body is different. Through my own experiences and learning, I now realize each person is unique and only they can truly understand what foods are best to fulfill their health and well-being in life.

Here is a brief breakdown of some of the most talked about styles of eating that have gained popularity over the past few years:

Paleo

The paleoithic diet has become increasingly popular over the past year through it’s association with CrossFit. But, this way of eating has been around for thousands of years. You avoid eating dairy, legumes, all grains, and processed foods because nature does not provide these foods in a way that is easily attainable to eat.

The paleo lifestyle heavily promotes eating organic foods, grass-fed beef, free-range poultry and eggs, DHA fish oil, substantial amounts of healthy fats, UN-processed foods and no sugar. It also encourages individuals to be active and find time to enjoy the outdoors and become one with their body. Two of my favorite leaders in the paleo movement are Diane Sanfilippo of Balance Bites and Mark Sisson of Mark’s Daily Apple.

Vegetarian

This diet has been practiced for centuries throughout the world but gained popularity in the States during the 1980s with the first edition of Diet for a Small Planet by Frances Moore Lappe. She combined the idea of not just eating healthier for your body, but also for the planet. Strict vegetarians do not eat any type of meat, such as beef, pork, poultry, wild game, or fish. They still consume byproducts of animals, like eggs, milk, cheese, yogurt, and kefir, which are a form of protein. Tofu and various grains are also heavily encouraged with this diet. Taking on a vegetarian lifestyle usually leads people to become more aware of our Country’s food system and is a great way to transition into a vegan diet.

Vegan

Becoming a vegan is not just about the food you eat but it is also a lifestyle. Vegans abstain from consuming any kind of animal product or byproduct. Therefore, the bulk of their diet consists of vegetables, fruits, nuts, seeds, legumes, grains, fermented foods, and soy-based products (soy should be consumed in moderation). They also choose to not wear clothes manufactured from animals (fur and leather) and use products not tested on or exploitive of animals.

Veganism has gained popularity over the past ten years and goes beyond what you put on your plate. There are many organizations teaching about the effects factory farming has on the planet and showing the world what is going on with our over-consumption and mass production of products. Veganism has also become popular among athletes. To learn more about vegan athletes, check out the awesome article by fellow Breaking Muscle contributor, Danette “Dizzle” Rivera.

Raw Foods

This style of eating consists of foods that are one hundred percent raw, mainly fruits and veggies, or food that is not heated above 118 degrees. Eating mostly raw is usually related to being one hundred percent vegan, but there are many people who follow a raw foods diet and also consume raw, organic, unpasteurized milk, and raw meat and eggs.

Practicing a raw foods lifestyle is a great way to detoxify and cleanse your system. Because the food is not being cooked or heavily processed, your body will assimilate all of the nutrients, enzymes, vitamins, and minerals for quicker absorption and energy. One of my favorite raw food chefs is the creator of Kristen’s Raw.

With any style of eating, I also promote choosing organic fruit and vegetables, organic grass-fed beef, organic free-range poultry and eggs, and products that source organic and fair-trade, minimally processed ingredients. Be smart when shopping and do your research on companies and products and always make sure to support your local organic grocery store and farmer’s market as much as possible. Practicing a healthy lifestyle through the foods you eat will transfer to a better over-all well being for your body, mind and soul.

The post What’s the Best Diet? Raw, Vegan, Vegetarian, or Paleo? appeared first on Breaking Muscle.

That is why I suggest to friends and clients to check out the health benefits of superfoods, which are widely available to us in many organic health food stores and online.

What Are “Superfoods”?

David Wolfe, organic-superfoods health expert and Co-founder of The Best Day Ever, describes superfoods as both a food and a medicine. “They are the most potent, super-concentrated and nutrient-rich foods on the planet. Superfoods have the ability to increase the vital force and energy of one’s body and are the optimum choice for improving overall heath, boosting the immune system, elevating serotonin production, enhancing sexuality and cleansing and alkalizing the body.”¹ These are just some of the incredible benefits of incorporating raw organic superfoods into your diet.

Over the last couple of years, I have found adding these items into my diet has helped my performance with CrossFit training, increased my mental clarity and is a delicious way to add more nutrients to my clean diet.

So, here is a list of my top five favorite superfoods:

1. Raw Chocolate

Raw chocolate is made from raw cocoa beans, which have not been roasted or heated above 115 degrees and are, unrefined and unprocessed. Through this natural state, the antioxidants, vitamins and minerals are more available and absorbable by the body.

Raw cacao helps lower the oxidative stress of strenuous activities because of the high levels of magnesium, chromium, B vitamins and antioxidants – thus helping athletes to shorten their recovery time. Cacao also has the highest levels of magnesium than any other food source on the planet!

My favorite raw chocolate company is Chocolatl. All of their products are hand made using fair-trade and organic ingredients.

2. Maca Powder

Maca powder is derived from the maca root plant and plays an important role in increasing your overall energy and vitality. It also helps to reduce and manage your stress levels, improve your quality of sleep, and increase your libido.

Maca aids in this work because it is an adaptogen, which facilitates your body’s ability to balance overall hormonal health. Maca is also a rich source of sterols — steroid-like compounds found in both plants and animals that promote quick regeneration of fatigued muscle tissue and respond to stress.

I personally recommend Sol Raiz Maca.

3. Hemp Seeds

Hemp seeds provide all your recommended amino acids and fatty acids that allow muscles to work and grow effectively because it is easily absorbed and digested by the body. Hemp seeds are also a great source of chlorophyll, calcium, magnesium, ascorbic acid, beta-carotene, fiber, iron, potassium, riboflavin, niacin and thiamine and trace minerals.

Manitoba Harvest Hemp Foods & Oils carries great products.

4. Goji Berries

Goji berries are energy-boosting berries that have the richest source of carotenoids of all known foods. They are very high in antioxidants, minerals, and contain 18 amino acids. Goji berries have 500 times more vitamin C per ounce than oranges and are a complete source of protein.

My favorite source for goji berries is Navitas Naturals.

5. Spirulina

Spirulina is truly the ultimate athletes superfood. It consists of 65% concentrated protein and contains all eight amino acids. It is an extremely high source of chlorphyll, salts, phytonutrients, and enzymes; not to mention rich with vitamins A, B1, B2, B6, K, and E. It offers strength and endurance and it is best to consume after workouts for rapid healing effects and balancing blood sugar levels. Spirulina also contains the same amount of iron that you would get from red meat.

You can find these organic products at your local health food store and throughout Whole Foods Markets nationwide and there are many ways to incorporate these superfoods into your diet. You can eat them as a snack, mix with various nuts to make a trail mix, or, my personal favorite is to blend them into a smoothie.

Super Green-Cacao Bean Smoothie

• 1-2 organic banana
• 1 cup organic coconut milk (from a can – not the coconut milk brands that you find in the fridge section.)
• 4 Tbsp Manitoba Harvest organic hemp powder
• 2 Tbsp Sol Raiz organic maca powder
• 4 Tbsp Ojio raw organic cacao powder
• 2 Tsp organic spirulina
• 2 Tsp Big Tree Farms organic coconut palm sugar
• Ice (if you prefer it to be on the cooler side.)
• Handful of Navistas Naturals organic goji berries

Put all of your ingredients into a blender and mix until you reach that delicious smoothie consistency. Poor in a glass and top it off with your goji berries! If you want to increase the amount of protein and fat, add 2 Tbsp of organic almond butter.

This is a great smoothie to enjoy after a workout or share with a friend as an afternoon snack!

Sources:
1. Wolfe, David Superfoods: The Food and Medicine of the Future Published 2009

2. www.sunfood.com
2. livesuperfoods.com

The post Top 5 Superfoods You Should Be Eating appeared first on Breaking Muscle.