Health and Disease, Lifestyle, Rx to Wellness, Uncategorized

You and Coconut Oil


Are you using the right coconut oil?

Tips for using the right coconut oil?


There’s no doubt that coconut oil is one of the most versatile and useful oils you can have at home. It has a wide array of uses, from cooking and baking to being a beauty staple. It works as a lotion, or can be added to your homemade facial mask or hypoallergenic soap recipe.

But how do you know if you are choosing high-quality coconut oil that is truly worth its weight in gold?

There are several important factors that you must consider when buying coconut oil to ensure that you’re getting one that’s truly high-quality.


What is Coconut Oil?

Coconut is an edible oil extracted from coconut meat. Both coconuts and coconut oil were staples in many tropical countries and regions, including South and Central America, Africa, the Indian Subcontinent, Polynesia, and Asia. Dating back as early as 1500, India’s Ayurvedic literature recorded coconut oil’s uses for the mind, body and spirit. Even early European explorers noted its benefits for Pacific communities who integrated it – and coconuts – into their daily lives.

Coconut oil is rich in medium-chain fatty acids (MCFAs) that are easily digestible and stored in your body as energy. Fifty percent of the saturated fat in coconut oil is lauric acid, which converts into monolaurin.

However, coconut oil’s wholesome profile was tainted in 1953, when Dr. Ancel Keys published a study that linked saturated fats to heart disease. What many people didn’t know is that Keys’ study was seriously flawed, as he only based his study on six countries, ignoring data from 16 other countries that did not fit his theory.

Keys’ flawed study paved the way for polyunsaturated vegetable oil manufacturers to step up and dominate the market. Ironically, these so-called “heart-healthy” oils are actually a lot more harmful because they oxidize when heated, putting a great deal of burden on your body.

But the tides have changed, and now coconut oil is back in the spotlight as the ideal, all-around edible oil.

Why You Should Buy Coconut Oil Instead of Other Cooking Oils

I have steadfastly recommended coconut oil as the smartest and most versatile oil you can use. It’s perfect for cooking because of its high heat tolerance. Polyunsaturated vegetable oils like corn, canola, and soy become rancid when they are heated or mix with oxygen. In fact, they can actually go rancid within a few hours of being produced. When this rancid oil enters your body, it can lead to disastrous health effects.

You won’t have to worry about this with coconut oil, as it does not easily go rancid. Coconut oil is a complete saturated fat, which makes it very stable against heat damage. It is the ONLY safe oil you can use for cooking – olive oil is also a good oil but only when used cold, drizzled over salads or mixed into cold sauces. Due to its stability, it has a long shelf life of two or more years – the longest of any cooking oil.

So whenever you need to cook or sauté your food, choose coconut oil. It’s great for frying (even though I don’t recommend frying foods), as well as baking, and is a wonderful substitute for shortening, margarine, or butter. When you bake with coconut oil, you’ll find that your muffins, pastry, or bread will be lighter and have a mildly sweet and enticing fragrance.

But that’s not where coconut oil’s convenience ends, because it also has numerous uses outside the kitchen. Coconut oil can actually replace over a dozen beauty products found in your beauty kit, such as your:

  • Makeup remover – Apply a small amount on a moist cotton ball and wipe all over your face.
  • Facial scrub – Make a gentle facial scrub by mixing coconut oil with baking soda, or with oatmeal and a dash of cinnamon.
  • Lip balm – Apply a small amount of coconut oil on your lips. You can also make your own lip balm using coconut oil as a base ingredient.
  • Carrier oil for essential oil – Use it to dilute potent essential oils that may be too harsh when applied on your skin in concentrated amounts.
  • Shaving cream – Apply a thin layer on the area to be shaved, and then shave as usual.
  • Body scrub – Mix equal parts organic cane sugar and coconut oil in a glass jar, and then scrub on your dry skin before bathing.
  • Massage Oil:  For decades, coconut oil has been used by professional massage therapists as a soothing massage oil.

Coconut oil can also have practical uses around the house, such as:

  • Polishing metal (test it on a small area first)
  • Moisturizing and softening your leather goods
  • Lubricating squeaky hinges, sticky mechanisms, and even guitar strings
  • Cleaning and conditioning wooden furniture (also test it on a small area first)
  • Cleaning, conditioning, and sanitizing your wooden chopping board


Know the Different Types of Coconut Oil

Considering this impressive roster of uses, it definitely makes sense that you choose a high-quality coconut oil. There are numerous brands and types of coconut oil, and they vary according to source, production method, packaging, and price.

When you shop for coconut oil, one of the first things you’ll notice is that they are classified as either refined or unrefined. They may seem similar, but there is actually a very great difference between these two types of coconut oil.

Refined coconut oil, also known as refined, bleached, and deodorized (RBD) coconut oil, is made by mechanically and chemically refining, bleaching, and deodorizing dried coconuts (copra). Since copra is not fit for consumption, it needs to go through the RBD process to filter out impurities and make it more stable. It’s thin, tasteless, and doesn’t have a coconutty aroma, but has a high cooking temperature before it reaches its smoking point.


While RBD coconut oil is a great source of healthy fatty acids, I do not fully recommend it. Many brands are adulterated because of the chemical distillation processes that use lye and other harsh solvents. What’s more, manufacturers sometimes use rancid oil byproducts that are made from creating desiccated coconut flakes. Many RBD coconut oils are also hydrogenated or partially hydrogenated, which can lead to the production of synthetic trans fats.

Meanwhile, unrefined coconut oil is made from pressing fresh, raw coconut (not copra) using mechanical methods but without adding chemicals and solvents. This is actually my coconut oil of choice, as it retains the coconut’s flavor and aroma, and is loaded with antioxidants and medium-chain fatty acids.

Be sure to also check the extraction method used. Coconut oil can be expeller-pressed, cold-pressed, or centrifuged. Expeller-pressing is a mechanical process that uses pressure to extract the oil, which creates friction and higher heat that may compromise the taste and nutrition of the oil. Cold-pressing is nearly similar to expeller-pressing, except that it’s done in a heat-controlled environment that keeps the temperature below 120° Fahrenheit (49° Celsius). In this sense, cold-pressed coconut oil is a better option.

However, I advise you to look for cold-pressed centrifuged coconut oil, where fresh coconuts are cold-pressed to make a coconut emulsion, then chilled to help pull out the oils. Afterwards, the milk goes through a centrifuge, where the pure oil spins away from the water layer, resulting in a pure, organic, unrefined and highly stable coconut oil.

In summary, shop for an unrefined, unbleached coconut oil that’s produced from organic and GMO-free coconuts, and made without chemicals, harsh solvents, and heat processing.


Where to Buy Coconut Oil: Don’t Settle for an Inferior Product!

With the growing popularity of coconut oil, people are now making the switch to this versatile cooking oil. But remember that not all coconut oil products are created equal, and not all of them have been subjected to the best manufacturing practices.


I would also advise you to be very careful when buying coconut oil from grocery stores, as you only have to rely on what is on the label to determine the quality of the product. There have been reports of large bottles of cheap supermarket coconut oils going rancid quickly, which means that either the oil was blended with vegetable oils that spoil easily, or that it has been filtered improperly, which led to coconut remnants to contaminate the oil.

You can buy coconut oil online as well, but you must thoroughly scrutinize the product. Check out their website to learn more about the company, where they source their coconuts, and how the oil is produced. Make sure that the company is truly committed to providing you with a high-quality product that is worth your money.

In addition, keep an eye out for these signs of a good high-quality coconut oil:

  • Appearance  It should be white in its solid form, and colorless as a liquid. Coconut oil stays liquid in temperatures above 25° Celsius (75° Fahrenheit), and will solidify like butter in lower temperatures or if refrigerated. Simply put it under low heat or leave it out for a few minutes to transform it into liquid.
  • Aroma and flavor – It should smell and taste like coconut, but should not be overpowering or strong. If it tastes neutral and is odorless, then it’s been refined. If it smells roasted or smoky, it may have been heat-pressed.
  • Shelf life – High-quality coconut oil can stay fresh for up to two years. It does not need refrigeration, but should be stored away from direct sunlight.


How to Keep Coconut Oil from Going Rancid

Despite being heat-resistant and more stable than other cooking oils, it is important that you know how to take good care of your coconut oil to prevent it from going bad quickly. Remember these simple tips:

  • Never place coconut oil in direct sunlight.
  • Use a clean spoon to scoop coconut oil from the container, to prevent mold and bacterial contamination the oil. Don’t use your fingers and avoid double-dipping.
  • Always keep the lid on, sealed tightly, to prevent moisture from going in.
  • Signs that your coconut oil has gone rancid are: turning yellow in color in liquid form, a blotchy consistency, foul taste and smell, and specks at the bottom of the container, which could indicate the presence of mold.


Please share this article with family and friends.  Also, if anyone has any questions, needs assistance, or wants to schedule an appointment, please give them our phone number.


Health and Wellness Associates




Health and Disease, Uncategorized

How Our Cells Communicate in Sickness and in Health


How Our Cells Communicate in Sickness and Health


One way your cells communicate with each other is through the release of tiny “bubbles,” known as extracellular vesicles (EVs). These tiny cells are about the size of bacteria and viruses, and they’re only visible using an electron microscope.


For many years researchers believed EVs were carrying biological debris made up of various proteins and genetic material. It’s now known EVs have a much more important role, acting as ferries to send important messages to other cells.


Now a new study using roundworms has added more insights into how these cellular messengers work.


Extracellular Vesicles May Play a Significant Role in Human Health and Disease


Researchers from Rutgers University revealed 335 genes in roundworms (C. elegans) that supply information about the biology of EVs. About 10 percent of those genes were related to the formation, release, and, possibly, function of EVs.1


EVs are found in blood, urine, cerebrospinal fluid, and more, but it’s unknown where they originate, how they’re made, or how their “cargo of molecules” is released.2 In other words, EVs remain much of a mystery.


The EVs may be good or bad. For instance, they may play a role in sending messages between cells that promote tumor growth. The study also revealed more information about how EVs are produced and why they carry certain “cargo.”


For instance, EVs are known to carry proteins responsible for polycystic kidney disease, the most commonly inherited disease in humans, but no one knows why.3 Maureen Barr, lead author and a professor in the Department of Genetics in Rutgers’ School of Arts and Sciences, told Science Daily:4


“These EVs are exciting but scary because we don’t know what the mechanisms are that decide what is packaged inside them … It’s like getting a letter in the mail and you don’t know whether it’s a letter saying that you won the lottery or a letter containing anthrax.”


  1. elegans is the perfect vehicle for learning more about EVs because the worms have similar genes to humans. Such research could help uncover EVs’ significance for human health and disease. Barr continued5


“When we know exactly how they work, scientists will be able to use EVs for our advantage … This means that pathological EVs that cause disease could be blocked and therapeutic EVs that can help heal can be designed to carry beneficial cargo.”


Your Body Is Constantly Communicating


EVs are only one way your cells receive important information. The microorganisms in your gut also play a role. For instance, your gut’s microorganisms trigger the production of cytokines. Cytokines are involved in regulating your immune system’s response to inflammation and infection.


Much like hormones, cytokines are signaling molecules that aid cell-to-cell communication, telling your cells where to go when your inflammatory response is initiated.


There are signals between your gut and your brain, most of which travel along your vagus nerve.6 Vagus is Latin for “wandering,” aptly named as this long nerve travels from your skull down through your chest and abdomen, branching to multiple organs.


Cytokine messengers produced in your gut cruise up to your brain along the “vagus nerve highway.” Once in your brain, the cytokines tell your microglia (the immune cells in your brain) to perform certain functions, such as producing neurochemicals.


Some of these have negative effects on your mitochondria, which can impact energy production and apoptosis (cell death), as well as adversely impact the very sensitive feedback system that controls your stress hormones, including cortisol.


So, this inflammatory response that started in your gut travels to your brain, which then builds on it, and sends signals to the rest of your body in a complex feedback loop. Signals from your gut microorganisms travel elsewhere in your body to, including to your skin.


Then there are your hormones, or your body’s chemical messengers, which exert their effects throughout your body, helping to coordinate biological processes like metabolism and fertility. As reported by Frontline:7


“It is thanks to these chemicals that distant parts of the body communicate with one another during elaborate, and important, events. In response to a signal from the brain, hormones are secreted directly into the blood by the glands that produce and store them.”


Bacteria Have a Sophisticated Method of Communication


Bacteria (both good and bad) have a very sophisticated way of communicating with each other, and once they receive the signal that their numbers are sufficient to carry out their genetic function, they launch into action as a synchronized unit.


Researchers have discovered that bacteria communicate with each other using a chemical language called “quorum sensing.” Every type of bacteria make and secrete small molecules. When a bacterium is alone, these molecules simply float away.


But, when there’s a large enough group of bacteria, these secreted molecules increase in proportion to the number of bacteria emitting them. When the molecules reach a certain amount, the bacteria can tell how many neighbors it has, and suddenly all the bacteria begin to act as a synchronized group.


Bacteria do not only communicate in this way between their own species; they’re all “multi-lingual” and can determine the presence and strength of other bacterial colonies.


Essentially, they can count how many of its own kind there are compared to the amount of another species. They then use that information to decide what tasks to carry out, depending on who’s in a minority and who’s in the majority of any given population of bacteria.


Even Plants Communicate


Plants communicate with other plants — even with plants of other species — through a complex underground network that includes:


The plants’ rhizosphere (root ball)

Aerial emissions (volatile gasses emitted by the plants)

Mycelial networks in the soil

These three systems work together forming a “plant internet” of sorts where information about each plant’s status is constantly exchanged. One of the organisms responsible for this remarkable biochemical highway is a type of fungus called mycorrhizae. The name mycorrhiza literally means fungus root.8


These fungi form a symbiotic relationship with the plant, colonizing the roots and sending extremely fine filaments far out into the soil that act as root extensions.


Not only do these networks sound the alarm about invaders, but the filaments are more effective in nutrient and water absorption than the plant roots themselves — mycorrhizae increase the nutrient absorption of the plant 100 to 1,000 times.9


In one thimbleful of healthy soil, you can find several miles of fungal filaments, all releasing powerful enzymes that help dissolve tightly bound soil nutrients, such as organic nitrogen, phosphorus, and iron.


Previous research has shown that when a plant becomes infested with a pest like aphids for example, it warns surrounding plants of the attack via this network of mycorrhizal fungi.10


This “heads up” gives the other plants time to mount their chemical defenses in order to repel the aphids. Mycorrhizae fungi can even connect plants of different species, perhaps allowing interspecies communication.


Powerful Demonstration of Interspecies Communication


Entomologist Aaron Pomerantz was in the Peruvian Amazon rainforest when he discovered what’s described as a “weird relationship between butterflies, ants, and a parasitic plant.11 The plant appeared as yellow growths coating the side of a tree.


A caterpillar was eating the yellow buds, and the caterpillars were being “tended to” by ants, possibly as a form of protection. The ants, in turn, were stroking the caterpillars, which would release a bead of liquid nourishment that the ants consumed.


Butterflies were plentiful near the buds, too, and it turns out the caterpillars were the butterflies’ larval form. The butterflies, known as the Terenthina terentia species, even had yellow spots on their wings, presumably to blend in with the yellow parasitic plant.


Pomerantz found “nothing like this had ever been documented before,” but it’s a powerful demonstration of not only the symbiotic relationship between these species but also of interspecies communication.


Even though it’s unclear how the species are communicating – how do the ants know the caterpillars will provide food in exchange for protection, for instance? – it’s clear that they most certainly are.12 It’s another fascinating mystery of nature, and also shows that, just like within your body, complex communication is often occurring whether you’re aware of it or not.


Please feel free to share this with your family and friends.  Also, give them our phone number if they have questions or need assistance.


Health and Wellness Associates



Diets and Weight Loss, Foods, Health and Disease, Lifestyle, Uncategorized

The Crisis of Childhood Obesity


The Crisis of Childhood Obesity


According to the latest statistics,1 about 75 percent of American men and 67 percent of women are either overweight or obese. This means less than one-third of US adults are at a healthy weight.


The statistics for children are equally disturbing. Over 17 percent of American children between the ages of 2 and 19 fall into the obese category, which can set them up for a lifetime of very serious health problems.


“The Weight of the Nation: Children in Crisis” is the third episode of a four-part HBO documentary series2 about obesity in America.


This episode hones in on childhood obesity, highlighting the need to become better educated about weight, as it’s really about health, not mere appearance.


“The health consequences of childhood obesity include greater risk of heart disease, type 2 diabetes, high blood pressure, asthma, and other serious illnesses.


The combination of these health effects and the dramatic increase in childhood obesity rates over the past three decades causes some experts to fear this may be the first generation of American children who will have a shorter life expectancy than their parents …


For parents of obese children, responsible parenting means more than tackling health challenges head on. It also means doing the hard work of finding supportive, healthy communities that will instill long-term habits that promote healthy living.”


Obesity Is a Marker for Many Chronic Diseases That Can Cut Life Short


Obesity is closely tied to a number of chronic diseases. In the US, eight obesity-related diseases account for 75 percent of all healthcare costs.


This includes type 2 diabetes, hypertension, heart disease, non-alcoholic fatty liver disease (NAFLD), and dementia. About one-third of all cancers are also directly related to obesity.


When you consider that two hallmarks of obesity are insulin/leptin resistance and chronic inflammation, you can begin to recognize that excess weight is fertile ground for a wide array of other ailments — many of which can cut your life significantly short.


Obese children significantly increase their risk of suffering obesity-related illnesses and complications far earlier in life than others.


Case in point: research4 presented at the American Heart Association’s Scientific Sessions 2015 revealed obese children as young as 8 now display signs of heart disease!


Processed Food Diet Is at the Heart of the Childhood Obesity Epidemic


The long-held conventional view that obesity is either the result of “bad genetics” or poor lifestyle choices, combined with a certain amount of laziness or lack of willpower, has now largely been debunked.


The fact that obesity rates 50 to 60 years ago were only one-third of what they are today is a potent clue that genetics are not to blame. Also, a number of other affluent nations do not have the same obesity problems as the U.S.


For example, the obesity rate among Japanese and Swedish women is 3 and 10 percent respectively,5 compared to 37 percent in the U.S. Furthermore, when people from such countries move to the US, they typically end up gaining significant amounts of weight.


This tells us there’s something in the American diet that is different from other nations, in which people do not have the same level of difficulty with their weight.


The diet connection can also be seen in the disparities between the rich and the poor. Poorer Americans have higher rates of obesity, whereas poor people in developing nations tend to be underweight from lack of food.


The hallmark of the Standard American Diet (SAD) is that it’s very high in non-fiber carb processed foods, and the evidence clearly points to sugar-laden processed foods as a primary culprit. Americans also rarely ever fast, which compounds the problem.


Junk Food Marketing Has Great Influence on Kids’ Eating Habits


Food marketing expenditures are quite telling. In 2009, a whopping $1.7 billion was spent on unhealthy food marketing to kids, compared to a mere $280 million spent on healthy food ads.


Kids aren’t even safe from predatory marketing at school.


In 2009, companies spent $149 million marketing soda and other sugary drinks in schools, and on average these drinks contained 16 or more grams of sugar per serving — an amount that meets or exceeds the maximum daily recommended sugar intake for most kids.


A large number of studies have also confirmed that sugary beverages in particular are strongly associated with obesity, and this is NOT limited to soda.


Fruit juices will in many instances contain nearly identical amounts of sugar as soda, yet many parents are still under the illusion that fruit juice is “healthy,” and fail to consider these beverages when looking for dietary culprits for their child’s weight gain.


To prevent obesity and chronic disease, the World Health Organization6 (WHO) suggests limiting your sugar consumption to a maximum of 5 percent of your daily calories, which equates to about 25 grams/6 teaspoons7 of sugar per day for most adults.


The limit for children is around 3 to 4 teaspoons a day,8 or 12 to 16 grams. So just one sugary beverage can easily put a child over the limit of what their body can safely handle without adverse health effects.


Other junk foods also feature heavily in schools. According to the featured video, “20 percent of the rise in the BMI of teens is associated with the increased availability of junk food in schools.”


The film also addresses the issue of school lunches, discussing the impact inferior school nutrition on the childhood obesity epidemic.


Children Need Greater Protection from Junk Food Marketing


As detailed in the video, in July 2011, the Interagency Working Group on Food Marketed to Children (IWG) — which was created by Congress — proposed nutrition standards for children that would lower the levels of salt, sugar, and fat in foods allowed to be marketed to kids.


The proposal was wildly unpopular with the food industry, and by March 2012, when the HBO filmed this segment, the IWG’s food marketing report was essentially “dead.” To this day, food companies are given free rein to determine for themselves which of their products they consider “healthy.”


Now a panel of experts convened by the Healthy Eating Research program is calling for increased protection for children from predatory junk food marketing. According to the Healthy Eating Research report9 published in January 2015, the industry’s current voluntary self-regulation program doesn’t go far enough to protect children.




For starters, current regulations apply only to children aged 11 and under, which leaves a significant number of adolescents aged 12 to 14 at risk. The report notes that older children are uniquely impressionable and vulnerable to food marketing, in part because of their stage of brain and cognitive development.


In addition to being susceptible to marketing overall, adolescents are especially susceptible to marketing for tempting foods that require well-developed self-regulatory abilities to resist. At the same time, older kids are exposed to stealth forms of marketing in social media that may be disguised as entertainment or even messages from peers. According to the report:


“Children ages 12 to 14 face heightened risk from the influence of unhealthy food marketing due to their greater independence, higher levels of media consumption, and recent increases in the amount of marketing to children ages 12 and older for unhealthy food and beverage products.”


Parents Are Fooled by Food Advertisements Too


Parents are also deceived by the food industry’s PR machine. Junk food ads cleverly manipulate parents into making unhealthy choices for their kids10 while believing they’re doing the right thing.


“It is a dual-pronged approach where food manufacturers are targeting kids to pester (their parents) for these products, and then manufacturers are marketing to parents to get them to think these products are healthy and not to feel guilty about buying them …”


[P]arent-directed ads emphasized health benefits and nutritional information for the products … However, a recent report … found that many of the products that are advertised to children, such as sugar-sweetened juice beverages and cereals, do not meet federal standards for healthy snacks. And … the ads that parents are seeing are for these same products.”


Perhaps one of the easiest ways to avoid falling into this trap is to realize that if there’s a commercial for it, you and your kids probably shouldn’t be eating it!


Why? Because only processed foods are heavily marketed, and if you’re concerned about your child’s health and weight, then processed foods of all kinds, no matter what the ads promise, are the enemy. Your fridge and pantry needs to be stocked with REAL food, meaning foods that are as close to their natural state as possible.


Excessive Sitting Harms Children’s Health


As noted in the featured video, many kids form sedentary habits in childhood that are then carried into adulthood. Over the last couple of decades, physical activity has declined across all age groups in the US, but children are perhaps at greatest risk from chronic inactivity.


As noted by Christina Economos, PhD, we now see toddlers and young children engaged in sedentary behavior anywhere from four to eight hours a day; glued to either television or electronic games. The likelihood of inactive children to get into sports or exercise later on is severely compromised, and with it, their health.


We now have more than 10,000 studies showing that chronic sitting is an independent risk factor for poor health and mortality — on par with smoking — so inactivity in childhood really needs to be addressed.  Fortunately some school districts are switching to standup desks.12


Unfortunately, in addition to not having stand up desks, many schools have eliminated recess and/or physical education as a cost-saving measure, which significantly adds to the problem. In my view, this trend is really unconscionable, and needs to be reversed.


But, we don’t have time to wait for the school system to change. If your child does not get copious amounts of physical activity at school, it’s really important for you to encourage your child to stay active after school and on weekends.


How to Get Your Kids Moving


First, it’s imperative to limit the amount of time your child spends watching TV, or playing computer and video games, and to replace some of these sedentary activities with physical activities.


Overweight and obese children need at least 30 minutes of exercise each day, and may benefit from closer to 60 minutes. But, even if your child is not overweight, you should encourage him or her to take part in physically engaging activities after school and on the weekends.


There are plenty to choose from, from sports and dance classes to gymnastics, bike riding, and playing tag with friends.  Allow your child to choose activities that appeal to them, and which are age appropriate. Remember that the trick to getting kids interested in exercise at a young age is to keep it fun.


Also, keep in mind that spontaneous bouts of exercise throughout the day are actually the ideal way of doing it.Your child does not need to log 30 to 60 minutes in the gym or in a specific exercise class, unless that’s really what they want to do. A game of tag here, a bike ride there …


Short bursts of activity with periods of rest in between — this is actually the way your body was designed to move! And, kids will typically fall into this behavior quite spontaneously, as long as they’re outdoors, and not cooped up in front of a TV or computer screen. Like adults, kids also need variety in their exercise routines to reap the greatest rewards, so be sure your child is getting:


Interval training

Strength training


Core-building activities

This may sound daunting, but if your child participates in a gymnastics class, sprints around the backyard after the dog often, and rides his bike after school, he’s covered. Also remember that acting as a role model by staying active yourself is one of the best ways to motivate and inspire your kids. If your child sees you embracing exercise as a positive and important part of your lifestyle, they will naturally follow suit.


Plus, it’s easy to plan active activities that involve the whole family and double up as fun ways to spend time together. Hiking, bike riding, canoeing, swimming, and sports are all great options. Think of it this way … by taking the time to get your kids interested in exercise now, you’re giving them a gift that will keep them healthy and happy for the rest of their lives.


Most Importantly, to Reverse Obesity Trend We Must Return to a Diet of Real Food


Researchers have firmly debunked the myth that all calories are identical, and that to lose weight all you need to do is expend more calories than you consume.


Research shows that what you eat can actually make a big difference in how much you eat. In a nutshell, research shows that calories gleaned from bread, refined sugars, and processed foods promote overeating, whereas calories from whole vegetables, protein, and fiber decrease hunger.


While it’s true that most kids exercise too little, it’s important to realize that your child cannot exercise his or her way out of a poor and metabolically “toxic” diet. Over the past 60 years or so, a confluence of dramatically altered foods combined with reduced physical exertion and increased exposure to toxic chemicals have created what amounts to a perfect storm.


The extensive use of refined sugar — primarily in the form of high-fructose corn syrup, which is added to virtually all processed foods — is at the heart of it all. Fortunately, the U.S. Food and Drug Administration (FDA) is now recommending a daily cap on added sugars, and food manufacturers may soon have to list the amount of added sugars on the nutritional facts label.13


The recommended goal is to limit added sugar to a maximum of 10 percent of daily calories. While reading labels can help, the easiest way to do this is to eat REAL food. Obesity, diabetes, high cholesterol, hypertension, and heart attacks are all diseases associated with a processed food diet.


The following short list of just three super-simple, easy-to-remember guidelines will not only improve your family’s nutrition, it will also help you avoid chemical exposures that can affect weight:


Eat REAL FOOD. Buy whole, ideally organic, foods and cook from scratch. First of all, this will automatically reduce your added sugar consumption, which is the root cause of insulin resistance and weight gain.

If you buy organic produce, you’ll also cut your exposure to pesticides and genetically engineered ingredients, and in ditching processed foods, you’ll automatically avoid artificial sweeteners and harmful processed fats. For more detailed dietary advice, please see my free Optimized Nutrition Plan.


Opt for organic grass-finished meats to avoid genetically engineered ingredients, pesticides, hormones, antibiotics, and other growth promoting drugs.

Opt for glass packaging and storage containers to avoid endocrine disrupting chemicals.


Please share this with your family and friends.  Give then the number to call us if they have any questions or need help.


Health and Wellness Associates

  1. Mercola