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Before You Try A New Diet Read This

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Spring is in the air – and with it, comes the excitement of knowing that summer is just around the corner. But for many, that excitement is accompanied by stress, because it’s almost time to don that dreaded swimsuit. There are a plethora of diets out there, all appealing to the universal quest for the perfect plan that will produce the best results.

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So how do you choose? How do you know which one will deliver on its promise to give you the best bikini body ever?

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Having personally spent over a decade being unhappy with my body, and relentlessly trying new diets and reading countless books on the subject to find the “perfect plan” for me, here’s what I’ve learned: that perfect plan isn’t out there ANYWHERE.

It’s a fruitless search. Don’t believe me? Just look at the statistics: 95% of dieters regain their weight (and more) within 5 years of losing it. I was one of those.

Today, I have a body that I’m proud of – but it didn’t come from the perfect diet. It actually didn’t come from losing weight at all (my body’s very close to the weight it was when I hated it – just a significantly healthier and stronger version now). It was not a quick fix, but it’s given me results to last a lifetime: I didn’t achieve a bikini body; I achieved my forever body.

I learned three crucial lessons throughout the process that I feel compelled to share with you – things that really aren’t promoted by the diet industry because a) these facts don’t cater to a quick-fix approach, and b) if everyone had their forever body and no longer felt the need to lose weight, diets would become obsolete.

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So before you take on yet another diet, here’s what I want you to know:

1) The Most Critical Thing To (Re)Learn Cannot Be Found In A Menu Plan

Knowing when you are hungry enough to eat (but not too hungry) and full enough to stop eating (but not too full), is one of the most important things to learn, or rather re-learn, if you want sustainable results. Menu plans don’t tell you how to do this.

We are all born with the innate ability to know when and how much to eat – we actually have specific hormones whose sole functions are to give us these cues (babies pick up these cues effortlessly: crying when they’re hungry, and pushing away the breast when they’re full), but somehow throughout our lives, we begin to “unlearn” how to listen to them – usually beginning with dieting. Luckily, there’s an easy method for becoming reacquainted with your body’s cues.

First, you need to become familiar with the hunger scale, a scale by which you rate your hunger/fullness:

  1. Starving – weak, grumpy (a.k.a. “hangry”)
  2. Uncomfortably hungry – you could eat everything in sight
  3. Very hungry – food is preoccupying your mind
  4. Hungry – feeling the urge to eat
  5. Not hungry, not full – you are thinking about other things than food
  6. Satisfied – you could eat more, but you’re no longer hungry
  7. Full but comfortable – you could be sustained for 3-4 hours
  8. Too full – you feel like you ate more than you needed
  9. Uncomfortably full – indigestion and serious gas could be kicking in…
  10. “Thanksgiving” full – you’re unbuttoning your pants and getting ready for a nap

Next, start journaling your levels of hunger (before eating) and fullness (after eating) – do this for at least a week and you’ll notice patterns. If you’re waiting until you’re at a 1-2 to before you eat, most likely that’s when you’ll stop at 9-10 (counterproductive to the goal, obviously). Aim consistently to eat when you are at 3-4, and stop when you are 6-8.

If you do nothing else this spring, but commit to tuning in to and recording these cues, you will be well on your way to achieving your forever body.

2) The Math Is Seriously Outdated

Burning more calories than you consume is simply not enough anymore – at least not for a long-term sustainable plan. Perhaps back when our food was not so processed, refined, and genetically/chemically-altered, the calories in/calories out equation would have been much more relevant. Today, a calorie is not just a calorie. There’s so much more to the equation now.

So here’s an updated one, far more relevant to our modern food system:

Quality > Quantity

This equation applies both to food and to fitness, and the first step to applying it is to learn what quality really is: educate yourself, find reputable resources (don’t just rely on marketing/package claims), and most importantly – listen to and trust your body!

For your fitness:
Don’t underestimate the power of 30 minutes/day. You don’t need an hour or more to get your fitness on and get results! There are plenty of effective, high quality workouts you can get done in a short amount of time (hint: it’s probably not on the elliptical machine).

For your food:
Opt for choices that nourish you, satisfy you, and give you sustained energy – and when you do this, along with obeying your body’s natural hunger and satiety cues (which by the way are clearer when you’re eating more nutrient-dense foods; when the body’s well-nourished, everything functions better), you won’t have to worry about counting calories – or fat grams, or carbs – at all.

Don’t buy into the myth that you can eat “everything in moderation”! Why? Because you could end up eating your entire day’s worth of calories in moderate amounts of crap-food – and starve your body of critical nutrients in the process. Even if the calories are low enough to allow you to lose weight in the short-term, I guarantee the weight-loss won’t be sustainable because you’ll be starving.

Go for the 80/20 rule instead: 80% of the time, choose quality foods; and the other 20%, choose whatever would fall into your “everything in moderation” category – and choose that 20% wisely. I personally like to evaluate these foods for their “worth-it-ness”: i.e. if the pleasure (taste, comfort, etc.) of eating them is, without-question, worth claiming a portion of my precious 20%, then I eat it. If it only scores a “meh,” then I don’t. It’s that simple.

3) The Number Really Isn’t The Goal

Hitting that number – on the scale, the dress tag, or the tape measure – won’t really make you happy. Believe me. So if you’ve been waiting until you hit that number to start being truly happy, to live your life out fully, to cease thinking/obsessing over your body, stop waiting. The number isn’t the goal; the feeling is. Happy is. And you can decide to be happy now – before you even lose an inch!

How? Each and every day, be grateful for your strengths and all that you have in your life; take pleasure in the process of committing to your health; take care of your body because you love it, not because you hate it; set incremental goals that are realistic and attainable for your body and your life; and acknowledge and reward yourself for your progress along the way.

You can instantaneously hit your ultimate goal with one decision.

These three things took me years to discover – but I’m not saying that it needs to take you that long to achieve a body that you’re proud of. In fact, I hope I’ve helped to save you some time. The bottom line is, you’re never going to find that “perfect plan,” no matter how long and hard you search; it’s not out there, it’s in you.

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Autistic, Alzheimer’s & Multiple Sclerosis Brain Tissues Have Significant Amounts of Aluminum In Them

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CE Staff Writer 5 minute read

In Brief

  • The Facts:

    A 2020 study found that the aluminum content in brain tissue of people with Alzheimer's disease, familial Alzheimer's disease, autism spectrum disorder and multiple sclerosis is significantly higher compared to tissues used in the study as controls.

  • Reflect On:

    Could aluminum be playing a role in these, as well as other diseases? How does it get into our brain?

Before you begin...

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

There is no shortage of studies demonstrating that aluminum is present in human brain tissue. This is a problem given the fact that aluminum is neurotoxic and wreaks nothing but havoc on biology. This is firmly established in scientific literature. There is no debate on whether or not aluminum exists within human brain tissue, the science is settled. The debate is now focused on how much aluminum is too much. How much aluminum does it take to impact the health of a human being in a negative way?

A study published in the journal Nature compared the aluminum content in human brain tissue of people with Alzheimer’s disease, familial Alzheimer’s disease, autism spectrum disorder and multiple sclerosis with healthy controls. According to the authors, “detailed statistical analyses showed that aluminum was significantly increased in each of these disease groups compared to control tissues.” They go on to mention that,

We have confirmed previous conclusions that the aluminum content of brain tissue in Alzheimer’s disease, autism spectrum disorder and multiple sclerosis is significantly elevated. Further research is required to understand the role played by high levels of aluminum in the aetiology of human neurodegenerative and neurodevelopmental disease.

The researchers used tissue from twenty control brains of healthy individuals to compare against the brain tissue of people who have had a diagnosis of the neurodegenerative conditions mentioned. The fact that all disease groups had significantly higher brain aluminum content than the control group is quite concerning. That being said, it’s not proof that aluminum actually plays a direct role in each of these diseases. The important takeaway from the study and what we know about aluminum toxicology is that there is absolutely no debate, at all, as to the neurotoxicity of aluminum in humans. It’s just not a good thing to have in your body.

The study emphasizes,

Animal models of aluminum intoxication reproduce the neuropathologies and neurodevelopmental effects of human neurodegenerative disease, if not the diseases per se. Cell models and in vitro studies demonstrate mechanisms of aluminum toxicity known to be involved in human neurodegenerative disease. Perhaps the information that is still missing from understanding of aluminum’s role in each of the diseases compared herein is how much aluminum is too much in human brain tissue. The comparison we have made herein between control brain tissue showing no signs of neurodegenerative disease and the disease groups…is beginning to answer this question. Only further measurements on more donor brains will enable a definitive conclusion to be reached on the role played by aluminum in human neurodegenerative disease.

The authors make it clear that aluminum and its presence in human brain tissue “cannot be without consequence” given everything that’s been discovered about aluminum toxicity. There is a great need for further study here and to determine how much aluminum the brain, and other organs for that matter, can tolerate before there are detrimental effects. These effects may be short term as well as long term, and they may play a role in neurodegenerative disease like the ones the study examine. It’s hard to think that the high aluminum content in the brain tissue of people with these diseases  is simply a coincidence, especially given the fact that the aluminum content in “normal” brains is significantly less.

Once you start to see these sort of data together, once you start to see the levels of a known neurotoxic metal accumulate to these levels, it is absolutely inevitable that they will contribute to disease. – Professor Christopher Exley, lead author of the study, taken from the interview below.

Exley is a Professor at Keele University, and arguably the world’s leading expert in aluminum toxicology. Exley and his work is supported by many scientists from around the world, yet he is facing a potential set back with regards to continuing his research on aluminum and disease. One hundred scientists came together and recently wrote a letter of support, stating,

We are writing to express our concern over the possible interruption of research on aluminum and disease conducted by Christopher Exley and his group in your (Keele) University. We feel that Christopher Exley’s work conducted for so many years in line with the previous research of late Pr Birchall at Keele University has been an important service to the scientific community, patients and society in Europe and globally. We firmly declare that Pr Exley has always defended rigorous research independent of commercial conflicts of interest, and has freely carried out his research without any control by any of his sponsors.

You can read more about what’s going on with regards to this situation, and access the correspondence that’s happened between Keele University (Exley’s employer), Exley, and the academics who support his work, here.

Below is a very informative interview with Exley if you’d like to learn more about aluminum and its accumulation within humans. On a side note, ask yourself, what products and substances may contain aluminum that could be contributing its accumulation in various human organs like the brain?

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Awareness

Lebanese Hospital Becomes The World’s First To Go 100 Percent Vegan (Food)

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CE Staff Writer 7 minute read

In Brief

  • The Facts:

    A hospital in Lebanon has become the first in the world to adopt a completely vegan menu.

  • Reflect On:

    Are people aware of the physical and emotional torture the majority animals we eat go through? Are people aware that a diet free of animal products can be very beneficial for human health. Are people aware that animal agriculture is destroying Earth?

Before you begin...

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

At the beginning of March, Hayek Hospital in Beirut, Lebanon became the first hospital in the world to serve 100 percent vegan only meals. Prior to this change, patients had a choice between animal based meals and vegan meals, and included with that was information about the health benefits of choosing plant-based foods versus the dangers of consuming animal products. The hospital made the announcement via their Instagram page, stating that “Our patients will no longer wake up from surgery to be greeted with ham, cheese, milk, and eggs…the very food(s) that may have contributed to their health problems in the first place.”

When the World Health Organization classifies processed meat as a group 1A carcinogenic (causes cancer) same group as tobacco and red meat as group 2A carcinogenic, then serving meat in the hospital is like serving cigarettes in a hospital. When the CDC (Centers for Disease Control and Prevention) declare that 3 out of 4 new or emerging infectious disease comes from animals. When adopting a plant based exclusive diet has been successfully proven not only to stop the evolution of certain diseases but it can also reverse them. We then, have the moral responsibility to act upon and align our beliefs with our actions. Taking the courage to look at the elephant in in the eye.

Their various statements also point to the role that animal agriculture plays in spawning infectious diseases, citing the Centers for Disease Control’s estimate that 3 out of 4 new or emerging infectious diseases come from animals. “We believe it’s well about time to tackle the root cause of diseases and pandemics, not just treat symptoms,” they note.

This was a great statement. The modern day medical industry only seems to be focused on medications, and only medications that can turn a hefty profit, to treat and cure disease instead of addressing root causes. It’s good to see things changing, but a big problem remains. If a plant that grows in abundance, for example, has the potential to cure a disease, will we ever hear about it? Will the medical industry be interested in it? Probably not, but when a drug is made and patented from that plant in a specific way, that’s when we will. This is not to say that modern day medicine is useless, but today now more than ever a big problem exists, and this problem may be killing more people than it’s helping.

Arnold Seymour Relman (1923-2014), a Harvard professor of medicine and also a former Editor-in-Chief of NEMJ, was frustrated that “the medical profession is being bought by the pharmaceutical industry, not only in terms of the practice of medicine, but also in terms of teaching and research. The academic institutions of this country are allowing themselves to be the paid agents of the pharmaceutical industry. I think it’s disgraceful.” (source)

According to Forks Over Knives,

While Hayek is the first hospital to completely purge animal products from its menu, a number of hospitals have begun offering more plant-based options in recent years. Both New York and California have enacted laws requiring hospitals to offer a plant-based option with every meal. In 2018 NYC Health + Hospitals/Bellevue launched the Plant-Based Lifestyle Medicine Program to help patients transition to a whole-food, plant-based lifestyle.

The American Medical Association passed a resolution in 2017 calling on U.S. hospitals to provide healthful plant-based meals to promote better health in patients, staff, and visitors. The American College of Cardiology has issued similar recommendations.

In my opinion, “veganism is a very fine form of nutrition” (Dr. Ellsworth Wareham, heart surgeon), and as mentioned above, there is plenty of science to back up that statement.  I’ve written about it many times before from a health perspective.

Here’s an article that goes into more detail and science if you’re interested, it also addresses history, and how our teeth and guts are designed and more. Here’s another one regarding a study that found a strong association between eating animal protein and a premature death from all causes, including multiple cancers and type 2 diabetes.

The studies cited in that article note that meat eating is strongly associated with up to a 75 percent increased chance of early mortality, and that protein from animals may cause harm, while protein from plants may help reverse disease and have a protective effect.

There are hundreds of these studies, and the ones I cite are just a few examples.

This is obviously a very controversial topic in the eyes of many, and it’s not hard at all to find conflicting information on the subject. I am no doubt bias in my beliefs and opinions here.

One thing is for certain, the way we treat animals on this planet is extremely heartbreaking and unnecessary. Animals are separated from their families, raised for slaughter and are kept in torturous conditions on a daily basis. It’s truly unbelievable and horrific. It’s the biggest genocide and example of both physical and emotional torture the world has ever seen. I don’t think anybody can witness what really goes on in most slaughterhouses can come out not being impacted.

On top of this, animal agriculture is one of, if not the greatest contributer to environmental degradation and pollution on our planet. Animal agriculture is actually the leading cause of deforestation. Every single day, close to 100 plant/animal/insect species are lost because of this practice.

Final Thoughts: At the end of the day it seems that, from a health perspective, processed meats, and other meats are no doubt harmful to human health. People can make the argument that other animal products may not be and that we are meant to consume them. People can also make the complete opposite argument. One thing that can’t be argued is, again, the torture, physical and emotional abuse that comprise the source of where animal products come from for the majority of people who eat them.

There is a big split, as with many other topics, amongst people on this issue. There are even vegan influencers who are creating splits within the ‘vegan community’ itself, which is unfortunate. I personally believe that, from a health perspective, animal products are not at all required for anybody and are again, overall, harmful to human health.

The more pressing issue, again, is the treatment of our animal brothers and sisters, and how we are constantly using and abusing them. It’s indicative of world that lacks empathy, compassion, understanding and love, as well as our inability to see ourselves in another. This can be seen in many aspects of the current human experience, be it war, human trafficking and more. That being said, it’s great to see human consciousness shifting towards a more compassionate, empathetic type of awareness. This is evident by the “vegan” movement alone, as it’s become quite large over the past few years and will continue to grow. Some of the biggest animal food producers have already gone out of business, and it’s great to see more people in the health community as well recognize that it’s a win for health, a win for environment, and most importantly, a win for the very emotional, intelligent, animals, who are similar to us in so many ways. We have so much to learn from them.

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Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

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Awareness

Caloric Restriction vs. Fasting: Why One Can Result In Weight Gain While The Other Helps Burn Fat

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CE Staff Writer 3 minute read

In Brief

  • The Facts:

    In the video below, Dr. Jason Fung explains the difference between caloric restriction and sending the body into "starvation" mode compared to fasting.

  • Reflect On:

    Fasting has been used as a health intervention for thousands of years, and is being used today by doctors who are educated on the topic. Why is it completely ignored by mainstream medicine? Is it because "big pharma" can't make any money off of it?

Before you begin...

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

Some would say that the best solution to weight gain is eating right and exercising. I couldn’t agree more. Obesity is one of the deadliest problems humanity faces today, and just as important as diet and exercise is for addressing this issue, even more important are the emotional and personal reasons as to why so many people damage themselves and make themselves more prone to serious disease.

Apart from diet and exercise, initiating a proper fasting regimen can have tremendous health outcomes, especially for overweight people. It wasn’t but a decade ago when fasting to lose weight was considered unhealthy and dangerous. Today, we have a tremendous amount of science that’s been published clearly showing that fasting can be an effective health intervention for people of all body types, especially for people who are overweight and suffer from certain diseases. It’s an excellent way to help your body burn fat. Fasting has been used and is currently being used as an intervention for type two diabetes, cancer and more. Fasting has been shown to trigger stem cell regeneration, autophagy, which in turn can help clear out toxins and damaged cells, repair DNA, improve metabolism, lower blood sugar, boost brain function, reduce the risk of age related disease, lessen inflammation which improves a wide range of health issues from arthritic pain to asthma and more. It’s no wonder why so many ancient cultures from different parts of the world used fasting as medicine and as a health intervention.

As shown in the science, fasting is generally safe for everybody. This many not be true if you already have underlying health conditions or are taking certain medications. This is why it’s important to consult a health professional about it, but the issue is, the majority of health professionals are not well educated in fasting interventions. Those who have educated themselves have been treating their patients with fasting and are drawn to it due to its ability to provide so many benefits.

One of these doctors is Dr. Jason Fung, who on his blog and his YouTube channel, as well as the books he’s written provides a wealth of information and science regarding fasting. I often refer people to the work of Fung, or others like Dr. Valter Longo if they want to begin their own research about fasting. Again, there is a wealth of science and “scholarly” articles available on the subject for anybody who wants to search for it as well. It’s not heard to find.

In the video below, Fung explains why fasting is much different from caloric restriction or having your body go into “starvation mode.”  You can also check out his article, “The difference between calorie restriction and fasting” for some great information as well.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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