All About Caffeine & How You Can Use it Smartly

Benefits of Caffeine

  • Caffeine has neuroprotective effects, provided intake is not excessive
  • Caffeine increases aerobic power throughout the entire menstrual cycle
  • The properties of caffeine may be protective against depression but unknown whether the correlation is direct or indirect
  • Caffeine consumption while fasting increases focus and alertness within 5 minutes that peaks at 30 minutes and lasts up to 60 minutes
  • Shortens reaction time if consumed about 30 minutes prior to the task
  • Lowers activation threshold of learning and memory (you can recall things easier)
  • Caffeine can increase physical performance enhancement, improve peak performance, increase aerobic endurance
  • Brief or extended breaks from caffeine can enhance the effects once you resume

Caffeine For Enhancing Mental Performance

  • Spiking adrenaline after learning can enhance memory and recall
  • Tip: abstain from caffeine when trying to learn something, then drink caffeine immediately after for improved memory
  • Ingesting caffeine prior to exercise further increases dopamine release – this has a few benefits, most importantly creating a positive feeling about the exercise and maybe changing your association with exercise if you don’t otherwise like it
  • This does not hold if you drink caffeine every time you exercise
  • Ingesting caffeine every other day can help you maximize the positive effects of caffeine without extended abstinence
  • Pro-health effects of caffeine (assuming you are getting good sleep):
    (1) neuroprotective effects – may offset some neurodegenerative diseases;
    (2) can diminish headache, particularly in combination with aspirin;
    (3) may provide brief but substantial relief from asthma;
    (4) improves focus and alertness in people with ADHD

Caffeine Myths & When To Avoid

Caffeine does not create or exacerbate osteoporosis

Caffeine does not appear to have a direct or indirect impact on estrogen or testosterone (i.e., caffeine does not appear to increase or decrease estrogen or testosterone)

But excessive caffeine intake does increase sex hormone binding globulin, though not to concerning levels

Avoid caffeine intake 12 hours prior to sleep – the quarter-life of caffeine is 12 hours

If you are not used to caffeine, avoid intake on days of tough physical or mental demands as the negative side effects may outweigh the benefits if you are not accustomed  

Don’t try the “napaccino” – ingesting caffeine in the late afternoon then taking a short nap, with the assumption that the caffeine will kick in when you wake up and you’ll feel stimulated

Optimizing Caffeine Intake

  • Bodyweight is a good measure of proper caffeine dose for your body: 1-3mg/kg body weight per setting
  • This dose will likely provide you with all the benefits without the jitters
  • Caffeine tolerance depends on one’s preexisting disposition (are you anxious, calm, stressed, etc.), caffeine tolerance
  • Some people will feel anxious with caffeine use, some will feel nothing – start low and increase if you’re just starting
  • Timing of intake: delay caffeine intake 90-120 minutes after waking most days – this will help you avoid afternoon crash and the need for that second cup of coffee in the afternoon which can disrupt the depth and quality of sleep
  • Adenosine builds up the longer we are awake, it’s lowest in the morning
  • Sets into motion cascade which will set you up for better sleep that night and more alertness the next day
  • If you wake up and do intense exercise within the first 90 minutes of waking, drink the caffeine before but the combination of caffeine and exercise may increase afternoon fatigue
  • If you really can’t delay caffeine, you can extend the arc of caffeine if you drink half when you wake up and half later
  • Caffeine has a more potent stimulant effect on an empty stomach (this may induce jitteriness which can be offset with 200-400mg of thionine)
  • Thionine has positive effects on sleep depth and duration, has antidepressant and antianxiety effects, and has endothelial benefits
  • You don’t have to take thionine every time you drink coffee throughout the day, just the first
  • Tip: if you regularly ingest caffeine, performance-enhancing effects will increase if you abstain for a few days and then start again

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3 Natural Wellness & Recovery Tips for COVID19

So it finally happened….again ? Catching the very scary COVID19 is inevitable – a virus’s main job is to travel from host to host and wreak havoc in your system. Do not lose hope – there are many natural and holistic ways you can boost your recovery and help your body fight the virus. Here are the natural ways my family and I have recovered from COVID19 ( and stayed sane while in isolation). Also – check out my anti-viral herbs and plant free ebook – to download.

  1. Vitamin C
    Vitamin C has been used as an anti-oxidant in various diseases including viral illnesses like coronavirus disease.

    You can supplement with a high quality Vitamin C effervescent tablet to effectively prevent and relieve the symptoms of virus-induced respiratory infections (1).

    Clinical trials have shown that patients reported flu and cold symptoms decreased 85% after the administration of megadose Vitamin C. (2)

    Clinically used dosages were the following :
    Hourly doses of 1000 mg of Vitamin C for the first 6 hours and then 3 times daily thereafter. Those not reporting symptoms in the test group were also administered 1000-mg doses 3 times daily. (3)

    When my husband and I had covid19 in January of 2022 – we used this same routine for our Vitamin C and felt considerably better. It is very important to make sure you have a high quality of Vitamin C – we used a European brand.

    Vitamin C is a cofactor for many enzymes. It enhances the function of many enzymes all over the body by keeping their metal ions in the reduced form. It also acts as an antioxidant, limiting inflammation and tissue damage associated with immune responses. 

We have known for a long time that nutrition is intricately linked to immunity and to the risk and severity of infections. Poorly nourished individuals are at a greater risk of various bacterial, viral, and other infections. Conversely, chronic or severe infections lead to nutritional disorders or worsen the nutritional status of affected people. Therefore, it is imperative for all of us to pay attention to our diet and nutritional status during the ongoing COVID-19 pandemic.

2. Zinc + Magnesium + B6

One of our favourite magnesium products is ZMA – a lovely mixture of magnesium and zinc we like to have at bedtime. This must be had empty stomach so calcium does not block absorption of the magnesium. Many great brands have this and you can conveniently find it at your gym supplement stores since it is marketed for those who weight train. Women – 2 capsules and Men – 3 capsules.

Zinc is a component of many enzymes and transcription factors in cells all over the body, and inadequate zinc levels limit the individual’s ability to mount an adequate immune response to infections. 

3. Vitamin D

Daily dose 4,000 iu for adults.

Getting sunlight is optimal but if you are unable to then supplementing is the next best choice.

If you supplement with Vitamin D3 then you must also add a Vitmamin K2 (mk7) in order for the vitamin D3 to be bio-available. This is also a natural supplement – 100mcg 2x weekly.

Maintaining adequate levels of vitamin D is particularly important. Vitamin D is normally produced in our skin when exposed to sunlight, and in the late winter and spring blood levels of vitamin D tend to be low because of reduced sun exposure. Staying indoors will further reduce blood levels. Although we do not have evidence at this time whether vitamin D supplements will reduce the severity of COVID-19, they might, especially among people with low levels.  Because the cost of blood testing is usually more than the cost of supplements (and not appropriate while our health care system is seriously stressed), and because there are other benefits from maintaining adequate vitamin D, taking supplemental vitamin D would be reasonable for most people to consider (4).

  • At this time, megadose supplements (many times the recommended dietary allowance, or RDA) do not appear justified, and these can sometimes be harmful.
  • Avoid any supplements promoting wild health claims. At this time, the US Food and Drug Administration has been monitoring and warning companies offering fraudulent products claiming to prevent, diagnose, treat, or cure COVID-19.
  • Nutritional supplements should be not be considered to be substitutes for a good diet, because no supplements contain all the benefits provided by healthy foods.

This is not medical advice. Please consult with your medical health care provider before starting any supplements. Always purchase high quality supplements from manufactures who batch test and give you the right ingredients. Your supplements are very delicate and need to come in clean and correct form.

If your fever is over 102 then take cold shower and allow your body to adjust. Fevers / heat is meant to fight the virus. Fevers and high temperature play an important role. Fever is a tool your immune system uses to remove viruses. Keep in touch with your doctor at this time.

During this time you need to rest and allow your body to fight the invader. Focus on bone broths, clean carbs.I hope you feel better soon and sleep as much as you can.

Take care !

Facts About Adenomyosis – Enlarged Uterus

Adenomyosis is an enlarged uterus caused by growth of endometrial tissue into the uterine tissue. This means that the lining of the uterus grows into the wall and muscle (also called the myometrium) of the uterus. The tissue keeps working just like the uterine lining — it gets thicker and then breaks down every month during your period (1).

photo credit : Medbullet

Is it dangerous to have an enlarged uterus?

In general, adenomyosis is not dangerous. In women with severe symptoms, however, heavy menstrual bleeding can lead to anemia, which causes fatigue. The excessive bleeding and pain can also lead women to avoid activities and socializing, which can strain relationships and lead to depression, anxiety and other emotional distress.

Can adenomyosis cause infertility?

In severe cases, adenomyosis that causes adenomyomas can lead to infertility in young women. (2) It is possible that adenomyosis itself can also cause infertility or trouble conceiving, but more research is needed. (3)

Possible problems conceiving may be due to the changes the disease can cause in the lining of the uterus or because it commonly co-occurs with endometriosis. (4) Adenomyosis and pregnancy are not necessarily incompatible, however. Many women with adenomyosis can conceive either naturally or with artificial assistance. (5) Normally, however, adenomyosis is diagnosed in women late in their childbearing years or after women have had children.

Is adenomyosis a cancer?

No, adenomyosis is not a type of cancer. However, adenomysois can result in a mass or lump of tissue called an adenomyoma. (6) These are basically benign (non-cancerous) tumors. They may look like uterine fibroids. Some people worry that adenomyosis and cancer of the endometrium or uterus may go hand in hand, but there doesn’t appear to be an increased risk of cancer among women with adenomyosis. (7, 8) Of course, some people with the condition will also have cancer, but it’s not believed that adenomyosis increases the risk. (9)

Can adenomyosis cause infertility?

In severe cases, adenomyosis that causes adenomyomas can lead to infertility in young women. (10) It is possible that adenomyosis itself can also cause infertility or trouble conceiving, but more research is needed. (11)

Possible problems conceiving may be due to the changes the disease can cause in the lining of the uterus or because it commonly co-occurs with endometriosis. (12) Adenomyosis and pregnancy are not necessarily incompatible, however. Many women with adenomyosis can conceive either naturally or with artificial assistance. (13) Normally, however, adenomyosis is diagnosed in women late in their childbearing years or after women have had children.

  1. Alter your diet 

There is little specific research on diet and adenomyosis. However, many studies have investigated the relationship between diet and menstrual pain.

  • Include omega-3 fatty acids: Endometriosis is more common in women with a lot of trans-fatty acids in their diet, and it is less likely in women who eat a lot of long-chain omega-3 fatty acids. (14) Since fish oil has also been found to reduce menstrual pain, it may make sense to eat a diet rich in omega-3 fatty acids and low in trans fats. (15, 16) Healthy sources of omega-3 fatty acids include fish such as mackerel and salmon, walnuts, chia seeds, flaxseeds, hemp seeds and egg yolks.
  • Eat low-fat dairy: Abdominal bloating and pain during your period may be less likely if you eat three or four servings of dairy per day. (17)
  • Consider a low-fat vegetarian diet: In a review of dietary and other treatments for painful and heavy periods, a low-fat vegetarian diet was identified as a possibly helpful way to reduce symptoms. (18)
  • Eat lots of fiber: Women who ate a diet high in fiber had significantly less menstrual pain than women who didn’t in a Japanese study looking at multiple diets. (19)

According to the University of Maryland Medical Center, other dietary changes you can make to reduce period-related pain include: (54)

  • Eat foods rich in calcium and antioxidants.
  • Avoid processed or refined foods, such as white bread.
  • Get your protein from lean meat, tofu or beans.
  • Avoid caffeine and alcohol.
  • Don’t smoke.
  • Stay hydrated, drinking about six to eight glasses of water every day.

Burn Fat & Gain Muscle – All You Need to Know

On average, you can build noticeable muscle in as little as 6-8 weeks with consistent training. Noticeable fat loss can take as long as 6-12 weeks on the slow range, or 4 weeks on a faster protocol.

This is assuming that you are optimizing everything you can for fast results.

After reading this post, you will learn:

  • What factors determine how quickly you can build muscle and lose weight
  • How to optimize the speed in which you see results
  • The best strategies to transform your body in 12 weeks

Losing weight can be great, but what’s the deal? Is it possible to lose fat and weight and gain muscle at the same time?

Essentially yes, people are capable of doing both, but it’s not a very easy thing to do.

For the Average Joe, when it comes to weight loss and muscle gain, it will take a lot of discipline, which can be difficult—even painful (think self-discipline kind of pain)—but it is possible to have the best of both worlds. The science behind accomplishing this feat should be understood so you don’t get confused.

Fat Loss vs. Muscle Gain

First two important concepts to understand: how you lose weight differs from how you gain muscle—these goals often conflict with one another.

In order to lose fat or weight, your body needs to be in a caloric deficit, meaning you are taking in less calories per day making it more difficult for your body to maintain its current weight.

What is difficult here is that in order to then gain muscle, your body needs to be at a caloric surplus. This surplus provides the energy your body requires to repair itself and then build muscle mass.

If you find yourself in a situation where you are constantly at a caloric deficit, your body then may start to break down other parts of itself for energy requirements. This can unfortunately put you in a situation where your body starts breaking down muscle instead of fat for energy.

Ugh, say it isn’t so! How can you gain muscle while still losing weight when science is working against you?

Protocol for Shedding Pounds While Building Muscle

1. Remember: You Are What You Eat

The first thing to remember is that exercise in of itself isn’t going to help you lose weight but then also gain muscle mass. It really comes down to what you are eating. “You are what you eat,” and when it comes to losing weight and gaining muscle this is especially true.

It is important that certain individuals identify foods that will be low in caloric intake but also high in nutritional value to allow your body and cells to be fed appropriately but not swing you out of your caloric deficit. In weight loss, food choices are roughly 80-90% of the equation and exercise is generally 10-20%.

On any given day, you’ll consume a number of calories. Your body at that time has three choices for what to do with those calories: burn as fuel, rebuild muscle or store as fat. Our bodies need a regulated caloric intake for it to just operate. This is known as our basal metabolic rate.

If you don’t take in enough calories, it can mess with your metabolic rate. Your body thinks it’s starving and to help you survive, your metabolism shuts down. Not eating enough calories can also make your body cannibalize muscle and hold onto fat—not exactly what you’re hoping for.

A nutrition expert at marinafarook.com can help you calculate your metabolic rate and develop a meal plan that allows you to eat the foods you love while still getting the fuel your body needs to gain muscle and properly lose weight. Connect with one of our coached to set up a Discovery Session.

2. Prioritize Foods Rich in Protein

When it comes to getting foods low in caloric intake but high in nutritional value, you’ll need to make sure it includes enough protein. Overlooking the small details can risk your results and cause you body to burn your own muscle while holding onto fat.

“Sustained caloric intake deficit while eating enough high protein will help your body burn more calories than you consume. It also provides your body with enough nutrients and energy to rebuild its muscles,” Coach Marina says. “Protein-rich foods are a key component to both losing body fat and building muscle at the same time.”

The good news is, studies have shown that your body can potentially take fat mass from your body and convert it to the energy necessary for muscle growth.

3. Strength Train a Few Days a Week

For the body to truly build muscle mass, you’ll need to lift relatively heavy weights to a point where muscles actually reach a point of fatigue and failure—at that time your muscles will tear and break down. It is during this repair process where you will become stronger and more defined.

“What is important to note, however, is that while strength training, you’ll want to ensure you are consuming enough calories to help rebuild muscles and fuel the body,” Coach Yousuf from yousuffarook.com advises. “If you don’t, then your body will break down muscles mass to fuel itself, which is actually the opposite of what you are trying to obtain.”

Depending on your fitness goals and general health, not every strength training program may be right for you. You’ll want to speak with a certified athletic trainer or fitness expert before kick-starting a new fitness regimen to reduce your risk for muscle injury or joint pain.

4. Remember the Tortoise, Not the Hare

In our world of instant gratification, patience is certainly a virtue, but it has many benefits, particularly when it comes to our long-term health.

While it may be tempting to drop weight as quickly as possible, you may lose fat and muscle. Instead focus on losing no more than 1 to 2 pounds per week. And don’t get discouraged if suddenly the great gains you started with start to slow over time.

“As you get closer to your goal, it’ll become progressively more difficult to increase muscle while losing fat but don’t get discouraged,” Coach Marina said. “Gradual loss ensures that you’re mostly losing fat instead of muscle. If done too quickly, it could be detrimental to your health goals and or muscle tissue.”

5. Prioritise Rest & Recovery

Both fat loss and muscle gain require you to get a sufficient amount of sleep. It is while you are sleeping that your body is in anabolism – the metabolic process necessary for muscle repair and muscle growth.

The opposite is also true.

If you do not sleep at least 7 hours a night, you are priming your body to store body fat, and burn muscle. Sleep deprivation is a catabolic process- and releases stress hormones that increase fat retention. Recovery from exercise is just as important as the exercise itself.

Takeaway

If you can sustain a lifting program and eat a caloric deficit, your body will be able to pull from its fat stores to both fuel itself and potentially build muscle mass. Prioritizing foods rich in protein is a key component to both losing body fat and building muscle at the same time. Remember, however, that transforming your body will not occur overnight. Be patient and consistent to reap the long-term benefits.

Tools for Change

Schedule your Discovery Session to discuss your body composition, set goals and find out which one of our programs can help you be your strongest and best self.

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Exercise Bio-Hack for Ramadan + Chart

The golden question every ramadan is “when should I work out?”. Although the answer can be different for every person, the only secret to becoming fit in ramadan is to follow a consistent routine. With many options for you to choose from, you just have to find the one that fits seamlessly into your fitness level and lifestyle. You can Use exercise to bio-hack your body and supercharge Ramadan productivity.

Fasting is clinically shown to regenerate your body from the cell up. Fasting puts the body under mild stress, which makes our cells adapt by enhancing their ability to cope. In other words, they become strong. This process is similar to what happens when we stress our muscles and cardiovascular system during exercise. 

Through fasting (which improves insulin sensitivity), and by being leaner (which means you typically have improved insulin sensitivity than someone who is overweight and/or insulin resistant), you have the ability to utilize nutrients more efficiently, specifically protein.

Sustained fasting regimens improve memory along with executive function, and overall cognition. By the end of the second week of Ramadan, your brain is primed to perform better. 

The human body has a mechanism known as the mammalian target of rapamycin, or mTOR for short, which is the body’s primary muscle-building gene. Fasting primes the muscle-building machinery by increasing insulin sensitivity and suppressing mTOR.

You can almost think of mTOR as a spring. When it’s suppressed, it gains potential and the more it is suppressed, the more potential it gains. When mTOR is unleashed, it does its job much more powerfully.

You can also hack into your hormonal hardwiring and jump-start the muscle-building process with intense exercise (safe for your body type, off course). When you suppress mTOR, you increase the potential for efficiently building lean muscle which in turn boosts your metabolism.

And best of all, studies show that having more muscle in your body (especially legs) is associated with more synopsis in the brain and living longer. So yes, squats for ramadan is a must!

Here is an easy chart for you to follow and choose the best times to workout as per your fitness level and lifestyle. Analyse your self before you get started. a good routine can show benefit according to your body type and body composition. Our goal is to fall in love with consistent habits and carry the habits over to the remaining months of the year. 

For weight training : choose one large muscle group daily – for example legs, back, chest, or arms. Complete 3 to 4 exercise per muscle group. Focus on warm up. 

For cardio : a short bout of sprints, two minutes of kettlebell swings, or even a set or two of pull-ups are all fine examples of exercises you can do to get better results in building lean muscle.

Times to workout Intensity & LevelBenefitsRiskProtocol 
Before Iftar Stress on the body is intense. Requires high discipline to push through a short workout period. 
Best for building a lean body. 		Activates extreme fat burn since your body is in ketosis. 
Primes your body to use proteins better. 		Dehydration may cause injury to joints and muscles. 

Dizziness and headaches post workout. 		Warm up using functional warm and mobility.
Keep your routine 30 mins long. 
Weight training : do low reps and higher sets. Use moderate weight.
After IftarBest for all levels. 
Beginners should start here.		Body is hydrated and ready to focus on training. 
Boosted blood flow helps carry nutrients all throughout the body. 		Too much carbs will cause you to have energy crash.

Avoid high impact workout, which may injure delicate joints such as your knees.  		Eat a high protein low carb Iftar. 

exercise 1 hour post Iftar. 

Keep routine 30-40 mins. 

Do weights first and finish with a short burst of HIIT.
Before Sehri OK for beginners and advanced. Boost your oxygen intake and energy levels throughout the day. Lack of sleep may Make you tired mid day. Practice mid day power naps to recharge your brain and energy levels. This is a great time to get in Cardio. 

Keep Sehri high protein and healthy essential fats. 
Hydrate while you workout.
Weight train larger muscle groups with compound exercises. 
After Fajr Beginners & Advanced must be cautious of working after Fajr. Boost fat burn throughout the day. Extreme thirst and tiredness post workout due to calorie burn. Warm up and do steady cardio. 
It is better not to do weight training at this time. 
DISCOVERY SESSION

Broth is Beautiful

“Good broth will resurrect the dead,” says a South American proverb. 

A cure-all in traditional households and the magic ingredient in classic gourmet cuisine, stock or broth made from bones of chicken, fish and beef builds strong bones, assuages sore throats, nurtures the sick, puts vigor in the step and sparkle in love life–so say grandmothers, midwives and healers. For chefs, stock is the magic elixir for making soul-warming soups and matchless sauces.

Meat and fish stocks play a role in all traditional cuisines—French, Italian, Chinese, Japanese, African, South American, Middle Eastern and Russian. In America, stock went into gravy and soups and stews. That was when most animals were slaughtered locally and nothing went to waste. Bones, hooves, knuckles, carcasses and tough meat went into the stock pot and filled the house with the aroma of love. Today we buy individual filets and boneless chicken breasts, or grab fast food on the run, and stock has disappeared from the American tradition.

Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

Fish stock, according to traditional lore, helps boys grow up into strong men, makes childbirth easy and cures fatigue. “Fish broth will cure anything,” is another South American proverb. Broth and soup made with fishheads and carcasses provide iodine and thyroid-strengthening substances.

The French were the leaders in gelatin research, which continued up to the 1950s. Gelatin was found to be useful in the treatment of a long list of diseases including peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice and cancer. Babies had fewer digestive problems when gelatin was added to their milk. The American researcher Francis Pottenger pointed out that as gelatin is a hydrophilic colloid, which means that it attracts and holds liquids, it facilitates digestion by attracting digestive juices to food in the gut. Even the epicures recognized that broth-based soup did more than please the taste buds. “Soup is a healthy, light, nourishing food” said Brillant-Savarin, “good for all of humanity; it pleases the stomach, stimulates the appetite and prepares the digestion.”

Attention to Detail

Stock or broth begins with bones, some pieces of meat and fat, vegetables and good water. For beef and lamb broth, the meat is browned in a hot oven to form compounds that give flavor and color–the result of a fusion of amino acids with sugars, called the Maillard reaction. Then all goes in the pot–meat, bones, vegetables and water. The water should be cold, because slow heating helps bring out flavors. Add vinegar to the broth to help extract calcium–remember those egg shells you soaked in vinegar until they turned rubbery.

Heat the broth slowly and once the boil begins, reduce heat to its lowest point, so the broth just barely simmers. Scum will rise to the surface. This is a different kind of colloid, one in which larger molecules–impurities, alkaloids, large proteins called lectins–are distributed through a liquid. One of the basic principles of the culinary art is that this effluvium should be carefully removed with a spoon. Otherwise the broth will be ruined by strange flavors. Besides, the stuff looks terrible. “Always Skim” is the first commandment of good cooks.

Two hours simmering is enough to extract flavors and gelatin from fish broth. Larger animals take longer–all day for broth made from chicken, turkey or duck and overnight for beef broth.

Recipes

CHICKEN STOCK

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley

*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.

If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

BEEF STOCK

about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (optional)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
several sprigs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed
l bunch parsley

Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.

Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes.

Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.

FISH STOCK

3 or 4 whole carcasses, including heads, of non-oily fish such as sole, turbot, rockfish or snapper
2 tablespoons butter
2 onions, coarsely chopped
1 carrot, coarsely chopped
several sprigs fresh thyme
several sprigs parsley
1 bay leaf
1/2 cup dry white wine or vermouth
1/4 cup vinegar
about 3 quarts cold filtered water

Ideally, fish stock is made from the bones of sole or turbot. In Europe, you can buy these fish on the bone. The fish monger skins and filets the fish for you, giving you the filets for your evening meal and the bones for making the stock and final sauce. Unfortunately, in America sole arrives at the fish market preboned. But snapper, rock fish and other non-oily fish work equally well; and a good fish merchant will save the carcasses for you if you ask him. As he normally throws these carcasses away, he shouldn’t charge you for them. Be sure to take the heads as well as the body—these are especially rich in iodine and fat-soluble vitamins. Classic cooking texts advise against using oily fish such as salmon for making broth, probably because highly unsaturated fish oils become rancid during the long cooking process.

Melt butter in a large stainless steel pot. Add the vegetables and cook very gently, about 1/2 hour, until they are soft. Add wine and bring to a boil. Add the fish carcasses and cover with cold, filtered water. Add vinegar. Bring to a boil and skim off the scum and impurities as they rise to the top. Tie herbs together and add to the pot. Reduce heat, cover and simmer for at least 4 hours or as long as 24 hours. Remove carcasses with tongs or a slotted spoon and strain the liquid into pint-sized storage containers for refrigerator or freezer. Chill well in the refrigerator and remove any congealed fat before transferring to the freezer for long-term storage.

Recipes adjusted from The Wise Traditions book,  WESTON A. PRICE FOUNDATION

DISCOVERY SESSION

Foods that Damage the Thyroid and Promote Autoimmune Thyroid Disease

You Are What You Eat… and So Is Your Thyroid

The thyroid gland is one of the most valuable players in the endocrine system. The hormones the thyroid produces ultimately affect every cell in the body by regulating metabolism and energy levels as well as reproductive, immune, cardiovascular, and neurological function. This is why thyroid disease manifests symptoms related to these systems. It also explains why the diet, the source of energy, affects thyroid function.

Thyroid is the only organ whose cells can absorb iodine. It is a common misconception that there are no other dietary elements that affect the thyroid. The thyroid absorbs iodine from food, adds it to tyrosine, and converts that iodine-tyrosine complex into the hormones, diiodothyronine (T2), triiodothyronine (T3), the active form, and thyroxine (T4). Tyrosine is an amino acid essential for brain function, particularly for synthesizing brain signals, and specific neurotransmitters. Selenium supports thyroid function more indirectly by regulating the immune response, limiting inflammation, and preventing chronic disease.

Consuming seafood, sea vegetables, organic eggs, and unrefined sea salt offer iodine in a more bioavailable form than iodized table salt. People who rely solely on table salt as their source of iodine are at risk of becoming deficient. Tyrosine must also be consumed from healthy food sources including pasture-raised eggs and poultry, grass fed red meat, and wild-caught Alaskan salmon. Wild-caught Alaskan salmon is also an excellent dietary source of selenium. Selenium is also abundant in Brazil nuts, dairy products, garlic, onions, sunflower seeds, and tomatoes.

What is Autoimmune Thyroid Disease?

Graves’ disease and Hashimoto’s thyroiditis are two common forms of a larger family of diseases called Autoimmune Thyroid Disease, or AITD.

Like other autoimmune conditions, autoimmune thyroid disease describes the process by which the immune system begins to identify the thyroid as a foreign agent and produces antibodies against it. Those antibodies go on to launch an inflammatory response throughout the body, which is similar to what occurs when the body is fighting an infection.

Symptoms of Graves’ disease and Hashimoto’s thyroiditis are as follows:

Graves’ DiseaseHashimoto’s Thyroiditis
A fine tremor of the hands or fingers
Heat sensitivity
Weight loss
Bulging eyes
Thyroid enlargement
Reduced libido
Erectile dysfunction
Menstrual cycle changes
A thick, red patch on the leg or foot		Anxiety
Brain fog
Cold intolerance
Weight gain/inability to lose weight
Depression
Fatigue
Heart palpitations
Hair loss
Loose Bowels
Rough skin

Graves’ disease symptoms are reflective of Hyperthyroidism (overactive) while Hashimoto’s thyroiditis symptoms are reflective of Hypothyroidism (underactive). Hypothyroidism can present with other symptoms that seem unrelated to the thyroid such as asthma, carpal tunnel syndrome, hoarseness, neck stiffness, pale skin, psoriasis, and vertigo.

Abnormal TSH levels usually help to diagnose both hyperthyroidism and hypothyroidism, yet AITD can persist for years before producing any changes in TSH levels. This along with the inherent delay of AITD to produce symptoms makes thyroid antibody tests far more clinically useful than TSH panels in diagnosing AITD.

Foods that Damage the Thyroid and Promote Autoimmune Thyroid Disease

Getting sufficient iodine, tyrosine, and selenium in the diet represents only part of what it takes to support thyroid health. A significant part involves avoiding foods that damage the thyroid. These foods have been labeled as thyroid disease triggers:

  • Alcohol disturbs T3 levels throughout the body as well as hormone production in the thyroid. Over time these effects suppress the body’s ability to use thyroid hormone. Alcohol should be consumed in moderation or not at all in people with hypothyroidism.
  • Bromines are a food additive used in flour that is then used to bake bread and other foods. Bromines also appear in toothpaste, mouthwash, plastic computer hardware, upholstery, and pesticides explicitly used for strawberries. Bromines disrupt the endocrine system as a whole including the thyroid.
  • Coffee taken with or within 30 minutes of thyroid hormone medication can block absorption of this hormone replacement therapy altogether. While coffee has not been shown to damage the thyroid directly, its effects on treatment can prolong thyroid disease.
  • Fatty or fried foods in transfats ( vegetable and shelf oils) are capable of preventing the thyroid from producing T3 as well as blocking the body from absorbing thyroid hormone (including thyroid hormone replacement therapy). This dangerous combination of effects leads health professionals to instruct patients to eliminate fried foods and eat minimal quantities of fatty foods like mayonnaise.
  • Genetically Modified Foods (GMOs) often contain a plethora of environmental toxins from the agricultural agents (i.e., pesticides, herbicides, fungicides) used to grow them. Other GMOs are processed with chemicals that attack endocrine function and in turn interrupt thyroid function.
  • Gluten not only attacks gastrointestinal health, it also induces systemic inflammation that disrupts thyroid function. Found in foods processed from grains, like barley, rye, and wheat, gluten can even prolong thyroid disease by inhibiting the absorption of thyroid hormone (including thyroid hormone replacement therapy). One study found that celiac disease and hypothyroidism often develop together, and gluten is likely responsible for this.
  • Halogens, namely fluoride and chloride, which are relatives of bromine limit the amount of iodine that gets transported into the thyroid thereby blocking the conversion of T4 to T3, which is the active form of thyroid hormone. Besides food, halogens are also found in water, medications, and the environment.
  • Non-fermented soy, including edamame, miso, and tofu, often disguised as a natural health food, can alter endocrine function via its isoflavones that inhibit absorption of thyroid hormone replacement therapy. Research shows women are particularly susceptible to the effect of phytoestrogens found in soy, which include damaging the thyroid as well as deteriorating brain cells.
  • Refined sugar, found in sweets, sugary beverages, and processed foods offer a lot of calories with no nutrients. This can exaggerate the weight gain already induced by an underactive thyroid and challenge nutrient absorption in the gut.
  • Sodium, another ingredient used excessively in processed foods, spikes blood pressure that is already endangered by an improperly functioning thyroid. Even at the expense of trying to increase iodine levels, this is not worth it. Sodium intake should not exceed 1,500 milligrams per day to prevent further damage to the thyroid.
  • Too much fiber from whole grains, vegetables, beans, and other legumes interrupt thyroid hormone replacement therapy by blocking its absorption. Fiber is essential to digestion and gut health, so limit intake to 20 to 35 grams daily.

How to Heal Autoimmune Thyroid Disease Naturally andSupport Endocrine Function

Healing the thyroid is a three-way quest of addressing:

  1. Genetic predisposition – this involves examining a person’s family history, physiological response to stress, and food sensitivities.
  2. Environmental toxicity – requires looking at lifestyle choices such as beauty products, cookware, tobacco use, etc.
  3. Thyroid-supportive diet – a more immediate step, directly impacted by what is consumed or not consumed.

An Integrative/Functional Health Practitioner can assist with all three of these steps by taking a detailed history. Blood tests will also be helpful, as they may reveal undiagnosed nutrient deficiencies.

Deficiency in selenium, vitamin B12, or ferritin can trigger Hashimoto’s thyroiditis:

  • Selenium deficiency can cause anxiety or issues with blood sugar regulation while
  • Vitamin B12 deficiency can induce anemia, digestive problems, inflammation, and compromised nutrient absorption, which can produce a deficiency in other essential nutrients.
  • Ferritin deficiency generates hair loss because the body cannot hold onto iron without ferritin to store it.

These deficiencies must be treated first so as not to deplete the benefits of a thyroid-supportive diet.

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PCOS, Your Diet and Licorice

This usual syndrome of PCOS consists of a young female who is often overweight (though not always), and has signs of excessive androgens (testosterone). These signs include male pattern baldness, facial hair, acne, abnormal menses (either irregular and painful or irregular bleeding patterns), changes in libido, and sometimes abdominal distress or bloating. Laporo-scopic examination of the ovaries usually reveals ovaries that are too large and full of cysts, hence the name of this condition. The source of the excessive testosterone is not clear. It is thought that the damage to the ovaries from the cysts results in their abnormal secretion of hormones, and therefore the myriad symptoms of hormonal imbalance that are seen.

The reason why changing your diet to a functional diet is the first step in the therapy of PCOS is that your ovaries need the animal fats, and yes, even the healthy cholesterol found in food in order to make estrogen and progesterone, the correct female hormones. Swollen ovaries is a condition comparable to goiter, when the thyroid swells in response to iodine deficiency. Goiters often also result in a hormonal imbalance leading to hypothyroidism. In the case of PCOS, the starvation of the ovaries causes them to become cystic, swollen and eventually unable to regulate the synthesis of their hormones.

The other main dietary trigger for this imbalance is that when the proper dietary fats are missing, they are inevitably replaced by excessive carbohydrate consumption. This results in excessive insulin production, weight gain, abdominal bloating, and eventually will itself cause hormonal shifts. More good fats and fewer carbohydrate foods should help in restoring your hormones to their proper balance.

In addition to the dietary program I have outlined, there are many natural medicines which I have seen, and which have been shown in the medical literature to help PCOS. 

Because of the dietary causes of PCOS are correct, and many other hormonal diseases, as well as disease of the adrenal gland; it could all rightly be called the “sweet” diseases. That is, they are all ultimately linked to excessive consumption of carbohydrates, especially the refined carbohydrates that have become the staple foods of the Western diet. This, as I have shown, results in excess insulin production, weight gain, stress on the ovary and eventual hormonal imbalances.

What we need as therapy for this constellation is sweetness–but without the sugar–sweetness that is more like true love or compassion than the superficial sweetness of eating a sugary dessert. If we combine this with a tonic for the adrenal gland we would have our true medicine for PCOS. Licorice is just such a medicine. It is virtually the sweetest substance known to humankind, but it has the sweet effect without providing any sugar–it is a carbohydrate-free sweetener. In addition, it contains chemicals called saponins which the adrenal gland can easily turn into the cortisone-like chemicals that do so much to regulate our physiology.

One therapy that I use for PCOS is a mixture of the herbal extracts of Peony lactiflora and Glycyrrhiza uralensis (commonly known as licorice). There have been three studies in the literature showing that a combination of herbs can result in a complete remission in PCOS, and that it does so by normalizing adrenal function and reducing testosterone levels. It is important to use the correct dosages, which were also indicated in these studies.* 

Licorice is the exact picture or metaphor in nature for what we need to do to heal this illness: substitute sugar for a kind of sweetness that is healing, not destructive. It is the medicine of deep sweetness and compassion, not the superficial sweetness of a high-sugar diet. Food is medicine and the raw materials your body needs to heal.

*Yaginuma T, Izumi R, Yaui H et al. Nippon Sanka Fujinka Gakkai Zasshi 1982;34 (7): 939-944. Takahashi K, Kitao M. Int J Fertil Menopausal Stud 1994; 39 (2): 69-76. Basso A, Dalla Paola L, Erle G et al. Diabetes Care 1994; 17 (11): 1356

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Electrolytes & Hydration

Pasteurized milk, alcohol, coffee and tea can accelerate tissue water loss. Animal fats keep your skin hydrated and wrinkle-free. Drinking water may not be helping you stay hydrated if you are not able to replenish your electrolytes, on a DAILY basis. 

✅Electrolytes are important minerals, involved in a number of metabolic processes, all of which are essential to overall health.

Electrolyte levels in the blood are closely regulated by the body to help keep them in balance. However, in some cases, electrolytes can increase or decrease to levels above or below normal, which can cause an electrolytes imbalance.

Several factors and conditions can disrupt electrolyte levels, which can have harmful effects on health. A few common causes of low electrolytes include:

  • Dehydration
  • Fluid loss caused by excessive sweating, diarrhea or vomiting
  • Eating disorders
  • Poor diet
  • Kidney disease
  • Severe burns
  • Congestive heart failure
  • Certain medications, such as water pills or laxatives

Symptoms of an electrolyte balance can vary based on the severity, the specific minerals that are affected, and whether your levels are too high or too low. While a mild imbalance may not cause any symptoms, severe cases can have serious side effects and may even be fatal in some cases.

Common symptoms of an electrolyte imbalance may include:

  • Irregular heartbeat
  • Confusion
  • Fatigue
  • Muscle weakness
  • Headaches
  • Numbness
  • Stomach pain
  • Convulsions
  • Constipation
  • Frequent urination
  • Dry mouth
  • Mood changes
  • Increased thirst
  • Vomiting
  • Loss of appetite

If you experience these or any other symptoms of an imbalance, be sure to talk to a trusted health care professional to determine the best course of treatment for you.

A QUICK SMART FIX:

✅Action Plan : invest in a top quality electrolyte powder mix and add into your daily water intake. 

✅Action Plan : replace your morning coffee with your electrolyte water. 

✅Schedule your Discovery Session with me to discuss sustainable meal plan and supplement routine that keeps your vitamins and minerals in check. Shoot me a message on Whatsapp +880-173-472-1838

ELECTROLYTE MIX – RECIPE


We all need electrolytes and it’s easy to make ourselves if you choose to not invest at the moment. Soft drinks that claim they contain maximum electrolytes also contain simple sugars, flavorings and colors that are in the end not as healthy as those drinks you make at home. Try the great recipe below for a healthy electrolyte beverage.

INGREDIENTS

  • 1 cup water
  • 1 tablespoon fresh minced organic ginger or 3–5 slices fresh, thinly sliced organic ginger
  • 1 tablespoon fresh organic lemon juice
  • ¼ teaspoon sea salt
  • 1–2 tablespoons raw organic honey

INSTRUCTIONS

  1. Heat water in a pan.
  2. Add the ginger and simmer for 3–5 minutes.
  3. Add lemon juice, sea salt, and raw organic honey.
  4. Mix thoroughly to dissolve honey and salt.
  5. This drink may be cooled in the refrigerator and ice added to your glass or bottle after it’s cooled.

The following basic ingredients are needed to make an electrolyte drink at home.

1. Water

Water is the chief ingredient that carries the electrolytes.

2. Salt

Unrefined salt has a high content of minerals, including calcium, potassium, sodium, and magnesium. Salt helps replenish sodium in your body that may be lost during sweating, therefore maintaining cell voltage and keeping you electrically charged.

3. Citrus fruits

Fruits and vegetables are considered essential parts of a healthy diet due to their high concentrations of vitamins (vitamins A and C), minerals (especially electrolytes such as potassium and calcium), and fiber. Additionally, they contain various phytochemicals, including antioxidants, which are beneficial for health. (4)

Citrus fruits, especially, are rich in vitamin C, which helps replenish lost electrolytes, thus maintaining the health of the immune system. Moreover, the sugars in citrus fruit juices are good sources of energy during and after a workout.

4. Honey

Honey is not only a natural sweetener that helps improve the taste of the drink but also a source of minerals and enzymes that facilitate the absorption of salt components by the body. (6)

Additionally, honey contains phytochemicals and has antioxidant, antimicrobial, and anti-inflammatory properties, which enable its use as a therapeutic agent. The healing and antimicrobial properties of honey aid in soothing cough and sore throats. (7)

5. Ginger

Ginger (Zingiber officinale) is an anti-inflammatory and anti-nausea agent that has rejuvenating and refreshing effects. (8) Ginger is used for improving various health conditions, including digestive tract disorders such as flatulence, nausea, dyspepsia, and abdominal pain. (9)

Best Egg Salad

Egg Salad:
2 boiled eggs – more eggs if you need
100 grams boiled potato with skin, cut into cubes – or any other shape you prefer.
1 tablespoon freshly choped coriander
Half cup chopped tomato
Pinch of himalyan salt, black pepper & white pepper
Dash of italian herbs such as thyme, basil
1 heaping tablespoon of your favorite mayonnaise.

Mix all ingredients together. And that’s it. Can it get more simpler than this ?

MODIFY FOR ZERO / LOW CARB DIET:
switch out the potato and replace with any vegetables that are allowed on your diet. I recommend a mix of beetroot and colorful bellpeppers (capsicum) to get in all your daily anti-oxidants.

MODIFY FOR KETOGENIC DIET:
Add in 1 tablespoon of ghee. Switch out potato and replace with greens such as cucumber, kale, and green bellpeppers.

If you love this recipe and try it, make sure to share your plate with me 🙂

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