MTHFR Deficiency, Are You and Risk?

By Dr. Hill

MTHFR deficiency can play a significant role in your health. In fact, many of the most common symptoms and diseases that individuals experience are often greatly influenced by a MTHFR deficiency. However, a MTHFR deficiency is a bit of an inaccurate statement. So I would like to start off by explaining what an MTHFR deficiency actually means.

MTHFR Deficiency Explained

A MTHFR deficiency is not really a deficiency at all. A deficiency implies that there is an inadequate availability of something, for example a vitamin deficiency. If you have a vitamin deficiency there is not enough of that vitamin to make your body function efficiently. But when it comes to MTHFR, it is not a matter of whether or not it is present in sufficient quantities. MTHFR is always going to be present in the body. The real question is if MTHFR is working for you. As an enzyme, MTHFR is necessary for multiple bodily processes to be completed. Every human has genes that allow them to make MTHFR. The question is if your enzyme is efficient. Is it working for you at full capacity, or does your genetic makeup not allow MTHFR to work well? So rather than being a true deficiency, it is actually a genetic variation that causes the enzyme not to work efficiently. Yet for the sake of conversation here, I will stick with the term MTHFR deficiency.

The Role of a MTHFR Deficiency

MTHFR Deficiency

In working with patients, I can certainly attest to the point that a MTHFR deficiency plays a role in preventing and managing many symptoms and diseases. As an enzyme, the main role of MTHFR is to convert inactive forms of folate over to the active form of folate that is simply known as 5-MTHF. (L-5 methyltetrahydrofolate) The importance of being able to do this is related to a bigger process known as methylation which is responsible for developing new tissues in the body, detoxification, gene replication, and reduction of the inflammatory substance homocysteine just to name a few. If you cannot get folate to its active form in sufficient amounts because of a MTHFR deficiency, then your methylation process is slower than what is considered ideal and reduction of the methylation process begins to take place. This is often noted as symptoms that can range from anxiety and depression to cardiovascular disease and cancer. Clearly the impact of a MTHFR deficiency can be far reaching in its effects.

Know Your MTHFR Deficiency

Do you have a MTHFR deficiency? Answering this question is not difficult. A simple blood or saliva test can often provide this information. While there are between 40-50 genes that often are responsible for the production of MTHFR, the two genes that seem to have the most impact are labeled as 677 and 1298. If you are wondering why the number is between 40 and 50 and not a consistent number, the answer is that not all genes are present for all people. Some individuals don’t have some genes as part of their genome. However, 677 and 1298 appear to be consistently present which likely emphasizes their importance. Just as an example of the significance of these two, if you have a partial mutation at just 677, your enzyme is only working at 677. A full mutation at 677 takes you all the way down to 30%. Now that is an MTHFR deficiency that you want to know about.

One of the things that my patients like to hear when we test for a MTHFR deficiency is that it is a one-time test. Genes do not change. So once you have been tested for a MTHFR deficiency, you never have to be subjected to this again. That is great news if you are not a fan of blood tests. And if needles really spook you, no worries! This information can also be obtained non-invasively by saliva.

Should I care if I have a MTHFR Deficiency?

A MTHFR deficiency is important for you to know. Knowing how this enzyme is working for you may be the difference between you feeling your best and you feeling miserable on a daily basis. Does this seem dramatic? It should because for some people the effects of a MTHFR deficiency are dramatic. A MTHFR deficiency can make the effects of depression much worse. It can cause anxiety that makes you feel like you are crawling out of your skin. Not only that, if you have a family history of two of the most scary diseases, cancer and cardiovascular disease, a MTHFR deficiency may place you at greater risk of developing these diseases also. No one wants to be plagued with a stroke or be told that they have cancer. Should you care? How could you not care if you have a MTHFR deficiency?

Correcting an MTHFR Deficiency

Given the significance of a MTHFR deficiency, you may be thinking that correcting this problem is extremely difficult and complicated. It can be depending on the influence of other genes and lifestyle factors. However, there are some things that I have found as a doctor that consistently work for many people. First, if you have a folate deficiency, which can also be referred to as a folic acid deficiency sometimes, you have to correct the deficiency of this nutrient. This is a true deficiency and not a state of inefficiency as we alluded to at the beginning of this article. The presence of a folate deficiency makes genetic variations of MTHFR, what we have been referring to as a MTHFR deficiency, even more pronounced. The easiest way to address this is by using an active form of folate that is complemented by the nutrients B12 and B6. As many of my patients will verify, having the right form of folate available with B12 and other critical nutrients can make a big difference in the way you feel on a daily basis.

The Genetically Modified Corn Hoax

By Dr. Hill

Corn is one of the staple crops of the United States. Wait! That’s not actually correct. Genetically modified corn controlled by Monsanto is one of the staple crops of the United States. In fact, it is only second to wheat in total worldwide production. While the original corn plant was a viable food source, the genetically modified corn of today is a completely different substance and should not be eaten. However its use as bio-diesel fuel may not be so bad (note the sarcasm).

From a native plant in Mexico to Genetically Modified Corn

If someone can say something better than you can, then sometimes you just have to step aside and let them say it. Here is a quote directly off of Monsanto’s website about corn. If you think you are eating the same thing that you ancestors ate, Monsanto would like to tell you otherwise.

“And humans are responsible for how corn came to be. Corn’s ancient relative is teosinte, which was a grass found in Mexico. Thousands of years ago, teosinte produced a very small ear—about the size of a pinky finger—with very small kernels. Through human intervention, teosinte was bred to produce larger ears and larger kernels. Today, we have a corn plant that produces an ear about the length of a forearm with more than 700 kernels.”

Genetically Modified Corn – Monsanto

There you have it straight from the horse’s mouth that you are not eating the same things that your ancestors ate. So why should you be concerned about eating genetically modified corn?

Roundup Ready Genetically Modified Corn

Genetically modified corn has been altered at the level of the genes to make it able to withstand direct application of Roundup. Many might recognize roundup from your local home improvement store as something that you spray on your lawn to control grass in areas you don’t want it to grow. This is the same thought process for genetically modified corn. If you can spray the corn with Roundup, yet not kill it, but at the same time kill the underlying grasses and weeds around the corn, then the corn has a better chance of surviving and yielding higher production. This is all good in theory.

The problem and what you have not been told about genetically modified corn is that when Roundup is applied to it, the nutritional value of the corn is negatively affected. In short, Roundup binds up many of the minerals in corn while also changing the interaction of the plant with the beneficial microorganisms in the ground around it. These organisms have a beneficial relationship with plants. Not only is Roundup good as an herbicide at killing weeds and grass, it also has pesticide properties that killing bugs, and not just the bad ones. These genetic changes that influence the nutritional composition of food are likely part of the reason nutritional deficiencies are rampant.

Genetically Modified Corn – Cross-Breeding Bacteria with Corn

This may sound like science fiction and something that should be on the SciFi channel, but you just cannot make this kind of stuff up. Part of the genetic modification process blended the bacteria Bacillus thuringiensis with corn to produce what is known as Bt corn, or simply genetically modified corn. This bacteria is known to act as a natural pesticide. However, when the genetic modification process took place, there were unintended consequences. Not only does the bacteria genes allow the corn to have negative effects on the pests by producing its own inherent pesticide, it also destroys red blood cells. While the studies are not there to support this in humans, animal studies clearly show this. (Toxicon. 1988;26(12):1177-85.) As mammals with red blood cells, there is little reason to think that it does not do the same thing to us when we consume it. Thank goodness some nutritional factors that support our cells appear to be able to offset some of these changes.

The effects are not just limited to red blood cells. They have also been seen in white blood cells, or our immune system cells. The effects in this population are on the lymphocytes that account for our specific, rather than generic immune response. Additionally, bone marrow is also affected (Environ Toxicol. 2015 Apr 21.). Admittedly this happens at higher dosages, but with prevalent use of Bacillus thuringiensis coupled with other applied toxins to crops such as Roundup, the synergistic effects of the toxicity increase the potential harm to unsuspecting humans consuming the crops.

Another critical point to realize is that much of the safety data is based off of short term observation of the consumption of these crops. Long term studies are limited. The consumption of a small amount of poison over a long time is where problems begin to arise. Short term studies do not show this and falsely make the consumption of Roundup and genetically modified corn appear safe. A testimony to this statement occurred in 2012 when a team of scientists at the University of Caen published findings that long term Roundup and genetically modified corn caused cancer, hormone and kidney problems in rats, which like humans are mammals. However, due to great criticism this articles was retracted by the publisher. The irony is that nearly all of the criticism was from the GMO industry and Monsanto. Even more questionable is that the original article did not meet any of the criteria for being retracted, suggesting that the publisher gave it to the pressure of Monsanto. Even in the face of professional assault, the researchers held their position and stood by their results. While Monsanto may be able to minimize the results from a credible study, not all of the populace is as uninformed as they would like.

Long term toxicity of a Roundup herbicide and a Roundup-tolerant genetically modified corn (maize)

Genetically Modified Corn is not Gluten Free

If all of the aforementioned problems were not bad enough, corn is being used as a gluten free alternative. This is not technically true. As you will likely recognize, the major crop that brought forth concerns about gluten was wheat. Wheat has been correlated to Celiac Disease, but not all those that react to wheat have Celiac Disease. Regardless, the stimulus for the reaction is gluten, or a prolamine more specifically. Herein lies the confusion. Wheat is not the only grain that contains prolamines. Prolamines are common to grain. In fact, the one in genetically modified corn is zein. Therefore, since corn has zein, a prolamine, it is not gluten free. If you are eating genetically modified corn, you are eating gluten and have the potential for a reaction similar to that found with wheat gluten.

Now, you may say to yourself. No problem. I will avoid the genetically modified corn and just eat the original forms of corn. While not easy to find, the problem is that these forms of corn also contain zein. If your immune system has developed a reaction to zein, the source is irrelevant. Each time you consume it, your immune system is triggered. This makes corn of all sources a likely environmental trigger for an autoimmune response, regardless of whether it is genetically modified corn or not.

Follow the Money Trail

In combing around through different articles I came across one on the Evolution of Corn from the University of Utah Health Science. They state that the evolution of corn to the form that we know it today involved many of the genes in the genome. The change of these genes have resulted in five significant changes.

Changes to the type and quantity of starch
The ability to grow corn in different regions and climates. (Remember, it is the second most produced crop worldwide)
Increased number of kernels per ear of corn
Change to the kernel size, shape, and color
Less susceptible to the effects of pests

Ironically, each of these five could also be argued as ways to increase the monetary yield per bushel of corn produced. This is money that is not going to the farmer, but to the industry and entities that control the crops. Some may call this conspiracy. I prefer to simply call it the truth. Genetically modified corn should be questioned as an option for human consumption. It is likely better stated as a science experiment for which we don’t know the outcome. Until we know more, I would advise following the principles of the Paleo Diet that avoids the consumption of grains.

What is Gluten Free?

By Dr. Hill

With all of the fancy packaging and marketing that goes into food, it may be difficult to determine what is gluten free. Gluten free has become a catch phrase that is being used to drive the sale of many alternative grains. Until recently, many of these grains would not have been considered an option in most individual’s diets. Now, with all of the attention on gluten and the many ill effects that it has, finding gluten free options has become easier. However, when you closely examine the labels of many of the gluten free items, it quickly leaves you asking the question, “What is gluten free?”

What is gluten?

To better understand how to be gluten free, you have to know where gluten is found. The easiest

What is Gluten Free – Kernels of Wheat

place to start is wheat. Wheat is the primary food that you worry about with gluten simply because it is the most prevalent. Wheat is added to multiple foods as a thickening agent. It gives the food more of “chewiness”. The part of wheat where gluten is found is the kernel. On a shaft of wheat, the kernels are at the top. The largest portion of each kernel is the protein where gluten is found. This protein is then refined and the gluten found in it is used by the food industry in many applications. However, don’t be fooled, this is by no means the only source of gluten in the standard American diet.

What is Gluten Free?

Gluten free is a marketing catch phrase these days that has very little real meaning to it. For the most part, it means wheat free. But in reality wheat free and gluten free is not the same thing. Something can be wheat free, but still have gluten in it. Herein is the problem. The adage “buyer beware” has never been more applicable than in the arena of gluten free. What is gluten free? The best answer to this question is to say grain free. I am often perplexed when I pick up items that say gluten free, only to look at the label and see that the first ingredient is corn. Corn has gluten. Corn is a grain and grains have gluten.

Grain Free is Gluten Free

If you are truly concerned with trying to figure out what is gluten free, let me give you some simple direction. Avoid grains if you want to be gluten free. Grains are a unique category of food in that they have a high amount of carbohydrate with a little amount of protein, but yet the protein that they do have is high in gluten. High carbohydrates and inflammatory proteins are a recipe for weight gain and diabetes. If you think this sounds ridiculous and is just part of the gluten free fad, ask yourself what the cases of diabetes continues to increase the more prevalent grains become in the standard American Diet.

You have been indoctrinated. I would even go as far as to say lied to about the qualities of grains. “Grains are high in fiber and should make up the majority of your diet as a healthy carbohydrate source”. This is the typical non-sense that you will hear from advocates of the RDA food guide pyramid, which I will remind you is sponsored by the food industry. The fact is that you can completely avoid grains and still have a healthy diet. Thousands of people do it every day and have been for years, and when I say years I mean since the dawn of this earth age. It is called the Paleo diet. Paleo diet principles provide quality carbohydrates without the harmful effects found with grains. If you want to avoid having to ask, “What is gluten free”, do yourself and family a favor and go Paleo.

Paleo Diet for Athletes: Enough Carbs?

By Dr. Hill

The Paleo diet for athletes is a great eating plan, which is high in nutrient dense foods and generally lower in carbohydrates, but not necessarily a low carb diet. This is great for nourishing the body and keeping it healthy, which is important to an athlete in training. The question is, can the Paleo diet for athletes provide the carbohydrates an athlete’s body demands, before and after high intensity training? Let’s take a closer look at exercise, and how athletes can follow the Paleo diet, while still getting the carbs they need.

How Exercise Works

Exercise triggers a release of stress hormones, cortisol and adrenaline which raises blood sugars to supply energy during the activity. If the body is moving at a slow pace, it has time to use fat as an energy source. However, when training hard, the body will burn the glycogen stores in the body. Athletes commonly have low body fat percentages to begin with, so maintaining proper glycogen stores from carbohydrate foods is critical to fueling workouts.

The Problem with Low Glycogen Stores

If starting a work out with low glycogen levels, performance and work capacity will suffer as an outcome. If following an intense training or work out, and eating a diet low in carbs, the body will eventually show signs of overtraining and exhaustion. Overtraining is a result of training too long and too hard without the appropriate rest times worked into training. It is alright to push the body to the edge, but it is important not to push it over the edge.

Paleo Diet for Athletes

Symptoms of short term low levels of glycogen repletion may include a decreased ability during training, tiredness / fatigue, longer recovery and DOMS (Delayed onset muscle soreness – the tender feeling in your muscles after a workout). Longer term results of inadequate glycogen repletion include fatigue, decreased strength levels and an increase in muscular weakness.

In order to ensure glycogen levels are adequate before a work out, and replenished afterwards, those on the Paleo diet for athletes should look to the following high glycemic foods. It is recommended to consume high-glycemic index carbs because they enter the bloodstream fast and allow the body to quickly replenish glycogen stores in the first 30 minutes to an hour after training.

Foods to Replenish Glycogen Stores on the Paleo Diet for Athletes

Starchy High Glycemic Index Carbs – Adding artichokes, pumpkins, all types of peas and/or all types of squash in your diet can help replenish glycogen.
Root Vegetables- Root vegetables are a great carb choice after a workout, if you bake them the glycemic index naturally rises in foods, like yams, sweet potatoes, onions, carrots, yucca, plantains, beets, rutabaga, turnips and potatoes. Yes, even potatoes are a good option while on the Paleo Diet for athletes.
Dried Fruit- Dried fruit can increase glycogen stores quickly; it is a great option to snack on after an extreme work out. Try snacking on medjool dates which can give you about 36-72 grams of carbs, or enjoy some dried mangos. The key with these foods is not to overdo them as they can lead to lack of fructose sensitivity, which can inhibit the production of energy. Moderation is crucial with this category.

(A list of Paleo Diet for Athletes approved Starchy vegetables can be found at the bottom of this page)

How much do you need?

The amount of carbs that should be consumed after a workout depends on a few different factors, such as genetics, body-fat percentage, training stage, etc. The goal should be one gram of carbs per kilogram of bodyweight- within an hour after a workout (divide your weight in pounds by 2.2 to find out your weight in kilograms.) This can be repeated about every two hours, for up to six hours after training if you are endurance athlete. It is best to only do it right after working out if you are power and strength athlete.

As you can see, the Paleo diet for athletes is beneficial, but carb intake must be carefully considered. Incorporating more high GI carbs into your Paleo eating plan is commonly what athletes need to do to advance their performance, and ensure the diet is supplementing them properly.

Paleo Diet for Athletes: The Way to Go

By Dr. Hill

If you want to push your body and increase performance levels, you need a diet that supports you. You need foods which fuel you to achieve your goals and put forth your best effort, no matter what the sport or activity. One such diet is known as the Paleo diet for athletes, and here are the reasons why it is a good choice.

High in Protein

Athletes need protein in order to build lean, useful muscles that will be able to support the body in fitness activities. The Paleo diet for athletes is rich in protein from both meat and vegetable sources. While the amount of protein needed may vary depending on the sport, athletes can adjust their intake with no shortage of protein options. When combining the Paleo diet with moderate strength training, you are able to achieve increased muscle tone.

Paleo Diet for Athletes

Healthy Carbohydrates: A Must When on the Paleo Diet for Athletes

The Paleo diet for athletes does not allow refined carbohydrates such as pastas and bread, but instead allows healthy whole carbohydrates from fruits and vegetables. The carbs obtained can provide the glycogen (stored sugar needed for energy) athletes need, while also supplying them with vitamins, minerals and fiber. These carbohydrates are recommended before and after workouts, in order to maintain glycogen stores.

Healthy Fats

Next up is the fat component. The Paleo diet for athletes includes healthy fats which promote a balanced weight and sustainable energy. They can also help clear brain fog, allowing athletes to be more attentive for their activities. The fats which can be eaten on the Paleo diet include polyunsaturated, monounsaturated and saturated fats from natural sources. Examples of mono and polyunsaturated foods include options like almonds, avocados, macadamia nuts and olive oil, while saturated fat can be supplied from coconut oil. By incorporating these into the diet before a workout or tournament, athletes can get the power they need to endure for longer periods of time.

Good Amount of Fiber

The fruits and vegetables which are part of the Paleo diet for athletes, provide plenty of dietary fiber so the body’s digestive system can work regularly. This is important so that the body can extract nutrients, remove toxins and to avoid any irritation due to digestion issues. When fiber is insufficient, the digestive system is slowed and immune system function weakens. A weakened immune system can be a problem for some athletes, especially those involved in endurance activities. As long as athletes maintain a balance between meats, fruits and vegetables, they will have the appropriate amount of fiber. Additionally, the diversity of carbohydrate based foods on the Paleo diet for athletes allows for the selection of fibers such that not too much fiber is consumed prior to an activity, yet the carbohydrate needs are met.

Better Long Term Recovery

Joe Friel, a U.S. Olympic triatholon coach and author said, “[Paleo offers] better long-term recovery, due to greater micronutrient content [than a standard high-starch and sugar diet], allowing the athlete to train with a greater stress load.” This is helpful for athletes as they can train hard and rest assured their diet will help to replenish their bodies afterwards.

Slight Exceptions May be Needed

The main goal is to divide an athlete’s diet into stages. Most of the athlete’s meal should follow the basic Paleo diet, but before, during and right after a workout adjustments may be needed. Almost two hours before a long workout or game, an athlete should eat a meal with a high glycemic index and low fiber matter. Post activity, adequate protein is needed to initiate adequate recovery.

In conclusion, the Paleo diet for athletes is a great way to eat if you are very active. The components support the body during and after exercise, helping athletes can perform to their full potential.

Preparation Free Paleo Diet Snacks

By Dr. Hill

The idea of the Paleo diet is simple in theory, but it can be complicated for people who are just getting started. The Paleo diet is a way of eating based on the way our prehistoric ancestors ate– before the advent of processed foods (things such as refined sugars, grains, and trans fats). This means that people who follow this diet eat real, unprocessed foods. Meat, vegetables, seasonal fruits, nuts and seeds, and healthy fats form the basis of the Paleo diet.

So why is eating such a basic diet so complicated? Unfortunately, most food today is overly processed and eating it can lead to a wide range of health problems. When we walk into a grocery store, we are confronted with aisles full of boxed, packaged foods, most of which is not good for your health. Eating whole foods requires a shift in mindset and, while access to these kinds of foods is becoming easier, getting started with a Paleo diet does require some imagination and more time in the kitchen planning and preparing your meals, but not an excessive amount.

A challenge many transitioning to Paleo face is finding Paleo diet snacks that curb cravings and hold you over until your next meal. Often people plan their Paleo meals ahead of time, but often they neglect to think about what they’re going to do when 3:00pm rolls around and your stomach starts growling and demanding that afternoon candy bar or bag of chips your body is used to eating. This is where Paleo Diet snacks can be helpful.

MUST TRY Wildway Paleo Diet Snacks

Planning Paleo Diet Snacks

When planning out Paleo diet snacks for your week, the first thing to remember is Paleo friendly foods are whole foods. Once you get started, it will become easier to pass through the aisles of packaged junk food and go straight for the good stuff: Fresh vegetables, nuts, and whole snacks that will give you the energy boost you need to make it through your day. And you will quickly realize that these snacks are abundant and simple.

Paleo Diet Snack Options

If you’re new to the Paleo diet, planning your meals can be overwhelming enough, let alone planning snacks to fill the time between meals. These simple Paleo diet snack ideas require little to no preparation and are great for people who are new to the diet, or the seasoned Paleo eater who is looking for an easy snack option. With Paleo Diet snacks you will feel confidence that you are giving your body what it needs, not what is available.

TASTY Nick’s Stick Paleo Diet Snacks

A handful of raw nuts: While nuts should not be consumed in excess on a Paleo diet, a handful of nuts is filling and will boost your energy. Raw nuts are best; you can also buy a simple trail mix, but be sure to check the ingredient list for hidden sugars or processed components.

Fresh vegetables: A medley of raw vegetables can make great Paleo diet snacks. Cut up some carrot sticks, celery, broccoli, cherry tomatoes, and do some guilt-free snacking.

Beef jerky: Beef jerky makes a filling Paleo diet snack and will give your body a protein boost. When buying beef jerky, be sure to read through the ingredient list to make sure it is Paleo friendly. Better yet, you can easily make your own with a dehydrator.

A piece of dark chocolate: Sugar lovers rejoice! Dark chocolate is Paleo approved. Eating a small piece will cut sugar cravings and the antioxidants in dark chocolate will detox your body and give you a nice energy boost. But remember, not all chocolate is equal. You are looking for the highest percentage of dark chocolate available, which is usually greater than 80%.

Nut butter plain or with fruit: Nut butter is satisfying and filling. You can eat nut butters plain, or eat them with sliced apples, on a banana, or with celery sticks.

With these easy Paleo Diet snack options you will find renewed energy and will feel good about not having choose the standard American Diet foods that rob you of good health.

Paleo Diet Snacks: An Important Part of the Paleo Diet

By Dr. Hill

Many people on the Paleo diet try to plan their meals so that they are delicious and filling, requiring little snacking throughout the day, but when hunger strikes, it is always smart to have some Paleo diet snacks ready. The Paleo diet is a ‘back to basics’ diet, which revolves around eating healthy, unrefined, non-GMO food that is in its natural state. More and more people are choosing to live this lifestyle as the benefits of a Paleo diet become more widely known.

Why are Paleo diet snacks important?

Paleo diet snacks are healthy! Think of snack time as an additional way to get your body more whole, healthy foods. At snack time you can incorporate things into your diet you may be lacking in meals. For example, if you ate a vegetable-rich salad for lunch, perhaps you will use your afternoon snack as a way to get more protein. Incorporating Paleo diet snacks into your day is also a great way to ensure that you do not overeat at mealtime. If you let yourself get to hungry leading up to lunch or dinner, you will find yourself eating quickly and eating larger portions then you need to. Get more nutrients and eat healthier by incorporating Paleo diet snacks into your day.

TASTY Nick’s Stick Paleo Diet Snacks

You have a better chance of succeeding: People who do not succeed in diets often do so because they do not plan properly. When you are trying to follow the Paleo lifestyle, you have to be constantly prepared. Having Paleo diet snacks on hand will ensure that you are never caught in a situation where you have nothing to eat. This can happen if you end up at a restaurant or a social gathering where there are no Paleo options. Maybe you are on the road traveling often. This can make it difficult to find Paleo approved food. These are examples of situations where people simply eat the food that is available to them. Avoid this situation by always having healthy Paleo diet snacks on hand.

Control cravings: Changing your diet is essentially changing habits. You are changing the way you eat, which is a habit-forming activity. Your body becomes addicted to processed grains and sugars, and when you give those things up, you will experience cravings. The best way to control these cravings is by substituting unhealthy foods for whole, healthy snacks. If you used to eat a candy bar every evening before bed, go for a spoonful of nut butter or coconut oil instead. If you used to eat a bag of chips with lunch, eat crunchy vegetables. You will quickly notice your body craving these healthy alternatives that make you feel great.

Wildway Paleo Diet Snacks

Planning out Paleo snacks:

Prepare ahead: An important part of a Paleo diet is planning out meals. This involves extra preparation and ultimately more time in the kitchen. Many Paleo diet snacks can be made ahead of time so set aside some time on your days off to prepare some healthy, whole snacks for your week.

Keep it simple: Paleo diet snacks do not need to be complex; the Paleo lifestyle can be a simple, basic way of eating. Grab a piece of fruit; keep some Paleo-approved granola bars in the glove compartment of your car or your desk at work; grab a smoothie instead of a soda. There are many simple ways to incorporate easy Paleo diet snacks into your day that take little thought or preparation.

Paleo Breakfast Ideas: What You Could Do With Pancakes, Part 2

By Dr. Hill

In Paleo Breakfast Ideas: What You Could Do With Pancakes, Part 1, you learned how to make egg pancakes and some pretty unique variations for pancakes made with coconut flour. Today we will continue the Paleo Breakfast Ideas using three main concepts – almond flour, herbs and spices, and vegetables.

1. Use Almond Flour in Your Pancake Recipes.

Almond flour pancakes have a subtle nutty taste and are exceptionally satisfying, keeping the cravings away for hours. Loaded with calcium, phosphorus and B vitamins, almond flour is perfect if you need a nutrient boost. At the same time, almond flour added to non-Paleo breads has been researched in scientific studies and has been proven to lower blood sugar levels after a meal.

Use nut flour blends. For example, you could try any of these for your Paleo breakfast ideas of pancakes with nut flours:

50% almond flour/50% cashew flour
50% almond flour/50% coconut flour
25% cashew flour/25% chestnut flour/50% almond flour.
Or even opt for a little known flour from Arizona – mesquite flour.

Try a blend of 25% mesquite flour/75% almond flour or 25% mesquite flour/25% chestnut flour/50% almond flour. The mesquite flour is high in medicinal constituents that are great for blood sugar regulation. Mesquite has a long history of improving blood sugar levels in native populations.

2. Vary Your Herbs and Spices.

Pancakes stuffed with chicken, thyme, and savory will delight your taste buds. Paleo breakfast ideas of pancakes with herbs and spices should also offer a spike of unexpected flavor at times. Keep your family and friends guessing at what you’ll come up with next.

Consider adding basil, oregano, thyme, crushed red pepper, fennel, savory, garlic, cardamom, chili pepper, cinnamon, mint, dill, different types of black peppers and peppercorns, and different types of salts. For example, there are smoked salts, hickory-flavored salts, Himalayan salts, Celtic salt, and other varieties that are exotic and exciting to try.

Every pancake recipe needs at least a pinch of salt – about ¼ teaspoon is better – to bring out the flavors best.

Paleo Breakfast Ideas from Paleo Transitions Cookbook

At first, you may think to yourself, “What? Why would I add any of those herbs or spices to my pancakes?” Well, one reason is that variation truly is the spice of life. When you brainstorm spices into your Paleo breakfast ideas, your mind and physiology comes alive in many different ways. Just thinking about them pulls your mind out of a rut of boredom.

When consumed, the herbs activate various physiological and metabolic pathways in the body that other foods don’t activate, enhancing your health in numerous yet hidden ways.

Do you remember when peppermint was added to ice creams years ago? Ask your parents what they thought when peppermint ice cream first came out, and how they all thought it would taste horrible! But now peppermint ice cream is a standard in every grocery store. It’s the same thing with basil ice cream – who would ever imagine it could possibly taste good? Yet it does.

Paleo Breakfast Ideas: Think Outside of the Box

Let your Paleo breakfast ideas reflect new herbs and spice combinations that are totally unexpected – and you’ll no doubt create new pancake recipes that will win over your guests no matter what walk of life they are from.

3. Add Vegetables.

The benefit of adding vegetables to your pancake recipes is the immediate boost of nutrient content. When you include pumpkin, sweet potato, or yams as Paleo breakfast ideas in the pancake recipes, you boost levels of the carotenoids dramatically.

Carotenoids act as antioxidants in the body, help improve vision, and are used as precursors of vitamin A. For about a decade now, one company has tested the levels of carotenoids in the body – and most people who take their test fail it miserably because they aren’t eating enough of these foods. By counting pumpkin, yams, and sweet potatoes as some of your ingredients of Paleo breakfast pancake ideas, you could consistently boost your levels of carotenoids and improve your health.

Wow, with all these Paleo breakfast pancake ideas, you just might open up a restaurant for breakfast!

Paleo Breakfast Ideas: What You Could Do With Pancakes, Part 1

By Dr. Hill

Have you noticed that Paleo breakfast ideas put all other breakfast ideas to shame? They look absolutely delicious, smell wonderfully good, and are packed with up to three times as many nutrients as traditional American diets.

Paleo Breakfast Ideas to Help you Eat Like the Rich

Paleo breakfast ideas are always so rich with color, too – and you may not have noticed but foods rich in color are the ones served in luxurious restaurants to the wealthy. When you eat them, you even feel like you’re as deserving as a king or queen.

There’s another big advantage of Paleo breakfast ideas: When you eat a Paleo breakfast, you feel satisfied for hours. You have no cravings. You get no headaches, no mood swings, no body aches and pains, no problems with focus and concentration, and no irritability or sleepiness. You’re on top of the world every minute of your morning when eating the Paleo diet.

It’s a great idea to brainstorm Paleo breakfast ideas with friends at least once a week. This way you can expand your recipe brain and wildly stimulate your own creativity in cooking. A new recipe idea is like a treasured jewel in the mind, shining brightly with inspirational sparks flying onto every other nutritional idea stored in your brain.

Let’s generate some new Paleo breakfast ideas about pancakes. Paleo pancakes use alternative flours that are not grains. Below are 5 ideas of how to change up your breakfast recipes with dozens of possible variations:

1. Forget the Flour Altogether and Use Eggs.

Traditionally we think of pancake ingredients as flour, milk, egg, leavening and a little flavoring such as vanilla or cinnamon. However, eggs are so versatile that you can bake them in such a way that they look like pancakes when they’re finished cooking. What type of Paleo breakfast ideas could you create with this idea? Maybe:

Eggs, chicken, hot peppers, sweet potatoes, fennel, parsley
Eggs, turkey, tomatoes, green peppers, onions, lemon grass, parsley
Eggs, ground bison, okra, savory, cilantro, parsley
Eggs, ground lamb, green onions, carrots, ginger, lemon

With these Paleo breakfast ideas, you almost have to ‘imagine’ the final product is a pancake. The egg pancakes may be cooked in a large pie pan, which will flatten out the final product to make it look like an exceptionally large pancake.

Paleo Breakfast Ideas from Paleo Transitions Cookbook

You could also still add traditional pancake toppings over these egg pancakes. Butter goes well with every one of them. Maple syrup drizzled on top adds additional flavor notes. Fruit spreads and fruit do the same. Don’t forget the bacon strips on the side!

2. Use Coconut Flour and/or Make Them Tropical.

Coconut flour pancakes generally are flatter than regular pancakes. However, they are so much richer in flavor. With coconut pancakes, you can experiment more with flavor bursts that are sure to wake you in the morning.

Here are some Paleo breakfast ideas for coconut pancakes:

Coconut Flake Vanilla Pineapple (juice) Orange (segments) Coconut Flour Pancakes with Almond Butter and Fruit Preserves/Steak Strips
Peppermint Chocolate Flaxseed Coconut Flour Pancakes with Almond Butter, Butter and Bacon.
Coconut Cashew Raspberry Citrus Pancakes with Almond Butter, Bacon, and Scrambled Eggs
Grass-fed Ground Beef Crushed Pineapple Coconut Flour Pancakes with Butter and Poached Eggs

Coming up in Paleo Breakfast Ideas: What You Could Do With Pancakes, Part 2:

How to include almond flour in your Paleo pancakes and other nut blends, how to use various herbs and spices in the pancakes, and how to add vegetables to them.

Is Coffee Bad for You?

By Dr. Hill

It is frequently asked is coffee bad for you? Coffee has both negative and positive aspects. Negative aspects are usually related to over-consumption and poor sources of coffee while positive points are much more than the negative. Coffee appears to affect multiple aspects of human health, but the most important thing to consider with coffee is the amount and frequency of consumption.

Reduction of Health Risks Associated with Coffee

Concerning the question, is coffee bad for you, the answer is no but precautions are required. Coffee has many health benefits for the body. Coffee reduces the risk of many diseases. Studies show that coffee decrease the risk of Type 2 Diabetes. In a study published in the Journal Diabetes Care, researchers show that six cups of coffee in a day decreased risk of Type 2 Diabetes up to 30 percent. Coffee can be either caffeinated or decaffeinated. Now granted, 6 cups of coffee per day is probably more than is advised to be consumed, but when you consider that a cup is only 5 ounces, 30 ounces of coffee is not out of the realm of consumption for some.

The other major disease where coffee has shown benefit is cancer. Coffee helps to protect the body against many cancers like skin cancer, liver cancer, a kind of breast cancer called estrogen receptor –negative breast cancer and aggressive prostate cancer. Researches show that proper use of the coffee can reduce the risk of such cancers.

Drinking coffee might also help to reduce depression and cognitive loss during Alzheimer’s disease and Parkinson’s disease. Because of its neuro-stimulatory effects, coffee may also help with depression to a mild degree. Yet the benefits do not end here as coffee may also reduce fatigue and enhance some of the positive effects of exercise, including fat burning. Quality sources of coffee will also contain antioxidants, the compounds that keep inflammation to a minimum.

Coffee ironically reasonably decreases the risk of depression. A study at Harvard University published in 2011, shows that women drinking 4 cups of coffee a day had 20 % less risk of depression and lived healthier lives. Another study shows that persons drinking three to four cups of coffee in a day were 53% less likely to commit suicide. While this information is correlational and not suggestive of direct cause and effect, it does draw some interesting, and unexpected, conclusions.

More Facts to Determine if Coffee is Good for You

It is a general concept that drinking coffee can cause dehydration, but some studies have shown that there is only a small difference in the hydration status between those that consume higher amounts of coffee and those who don’t consume coffee. A study published in the journal PLoS One shows no evidence of dehydration is observed with coffee intake when the total amount of caffeine does not exceed that found in 3-6 cups of coffee. This study was conduct to compare the effects of coffee consumption against water ingestion (No evidence of dehydration with moderate daily coffee intake).

Another study shows the same results comparing caffeine and fluid balance. Caffeine has methylxanthine compounds which are diuretics and in persons where fluid balanced is compromised are advised to avoid these beverages. Although when coffee totals more than six cups per day, this can cause dehydration in some cases, especially those individuals that are not routine coffee consumers.

Liver is among the most important organs in the body performing a number of functions. Several diseases and symptoms may be attributable to liver dysfunction. Research show that persons drinking up to four cups a day decrease the risk of liver dysfunction up to 80 %, including in those with non-alcoholic fatty liver disease.

Is coffee bad for you?

However, nature seems to persist on the concept of moderation. Coffee is no exception. Research shows that coffee has some effects that may make routine consumption less than ideal. A woman drinking more than five cups of coffee can have problems during the pregnancy as caffeine present in coffee crosses the placental barrier and reaches the fetus. While the effects are not clearly defined, routine exposure of such a compound to a fetus in the developing state still has unanswered questions. Due to the nature of the research that is needed to answer such a question, we are likely to have an answer anytime soon.

Important Facts to Consider

The major component of coffee that interests most people is caffeine which is known for its effects on the central nervous system. It can charge the brain and help promote work efficiency while also short term reduction of anxiety and tension for some.

The answer to the question, is coffee bad for you, does not have a universal answer. However, it does seem to matter how much you consume. Drinking more than 6 cups a day can have negative effects on physical as well as mental health. The common possible effects on health include:

Insomnia
Nervousness,
Stomach issues
Heart beat rapidness
Muscle tremors

An important finding to note is studies show that for those who metabolism caffeine slowly, drinking coffee can increase the nonfatal heart attack. A study published by the American Medical Association found that risk of nonfatal heart attack increases in slow metabolizers of caffeine.

One of the more benign, but relevant, facts of coffee, and more specifically caffeine, are the possible effects we associated with withdrawal. Foremost, if you are having withdrawal symptoms, it probably is a safe bet that you are consuming too much coffee. It is not an easy for most to decrease of even stop drinking coffee suddenly. The withdrawal symptoms if caffeine can be long lasting and are includes headache, irritability, depression, mood disturbance, difficulty concentrating and fatigue.

In summary, coffee consumption in moderation appears to have some long lasting health benefits, including improved glucose regulation. However, there are two important points to remember with regards to coffee consumption. Foremost, coffee contains caffeine, but not all of the health benefits related to coffee are attributable to caffeine. Some are related to chlorogenic acid, trigonelline and antioxidants. Second, more is not always better. The general consensus at this time appears to be that while coffee consumption does appear to offer some benefits, over-consumption may swing the pendulum in the wrong direction and begin to rob you of some of the acquired benefits. And as with all foods and liquids that you ingest, coffee should be as free of toxins as possible. So when you buy it, buy organic from trusted sources.