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Cambiati Wellness Programs

Living sweetly through healthier choices

  • CambiatiClean Margarita with C+BioFizz and Xylitol

    margarita

    When we put together our Cambiati Cocktails & Open House Event, we unanimously voted for a margarita to be served. What else says party like a yummy marg? 

    We wanted the event to be easy, the drinks tasty, and of course since we're a wellness companywe wanted the cocktails to be as healthy and sugar free as possible. CambiatiClean Margarita... here we come!

    A margarita is easy enough to make with tequila, Cointreau and lime juice - but when making more than one? Most people grab a mixer to save time. Problem being? Most margarita mixes are full of garbage, making them rather undesirable. A sugar free CambiatiClean margarita is what we set our sights on.

    With our simple (and relatively clean) recipe, it's easy to say adios to the high fructose corn syrup, corn starch, cellulose gum, polysorbate 60, yellow 5... and all the other unpronouncable ingredients that you'll find in most premade mixers. Not to mention a typical serving clocks in around 24g sugar. Yuck. 

    Since we love a challenge for a good ol' recipe tweak, Rebecca came up with this truly awesome recipe for a sugar free CambiatiClean margarita.

    For all the pleasure of a top shelf marg without the sugar assault - try this! (You can thank us later)

    CambiatiClean Margarita

    Serves: one happy camper

    1/4 tsp Xylitol
    1/8 tsp C+BioFizz
    1 jigger lime soda water
    1/2 jigger tequila

    Add a slice of lime for garnish, or a little umbrella if you're feeling especially sassy.

    Making drinks for a crowd?

    1 1/4 tsp C+BioFizz
    2 1/2 tsp Xylitol
    7 oz Milagro tequila
    16 oz lime sparkling water

    Mix the C+BioFizz, Xylitol and Tequila together (we actually used our Cambiati blender bottles!) and then stir in the lime sparkling water with ice in a pitcher before serving.

  • Deconstructed Salsa

    Everyone who knows me, knows I love salsa and there's nothing easier or more satisfying than making your own (green light all the way!)  My favorite all-time clean salsa is this 'deconstructed' cucumber salsa.... (And, yes, this is an actual picture of the actual salsa I made this morning at Cambiati)

    Ingredients:Deconstructed Salsa at Cambiati

    • 1 cucumber - rough cut
    • 2 tomatoes - rough cut
    • juice of two lemons or limes
    • 1/2 bundle of cilantro - rough cut
    • sea salt - to taste
    • optional - jalapenos, diced
    • optional - purple onion, diced

    Combine all ingredients together and let sit for an hour or longer.  Feel free to "mix" the layered elements for more traditional salsa.

    This is an excellent source of non-starchy veggies.  It's delicious atop meats, salads and even as a stand-alone side dish. You may want to make a big batch - because it will go fast!

  • Lemony Brussels Sprouts

     

    Brussels Sprouts

     

    Looking for something a little lemony, a little salty and definitely CambiatiClean?  Here's a Brussels sprouts recipe I concocted tonight that was very satisfying and easy to throw together on a "school night."

    • Trim and halve (or quarter) Brussels sprouts
    • In round casserole dish, toss with good quality olive oil, the juice of one Meyer lemon and a sprinkling of fine to medium sea salt, to taste.
    • Roast in oven at 350 degrees for about 1/2 hour or to desired "done-ness."

    A little blackening of some of the leaves is actually quite delicious...  Watch not to overcook.

    Cruciferous veggies like Brussels sprouts are excellent for detoxing, support the liver, and are a great way to add an interesting non-starchy veg to your day.  Enjoy!

  • "It Doesn't Matter When You Eat, Just That It's Under x number of Calories" .. NOT!!!

    BUSTED! “It doesn’t matter when you eat, just that it’s under x number of calories per day.”

     

    If that worked, then eating 12 packets of 100-calorie junk food would be a stellar way to lose weight. Oh lordy, can you even imagine? You’d be starved. Ravenous. Plus your sugar cravings would be out of control and you’d blaze through those 12 packets pretty quickly.

     How 'bout, not...

    It’s not as simple as “a calorie is a calorie.” It’s just not. Drinking 200 calories of soda has a vastly different metabolic effect than eating 200 calories of almonds.

    60 million+ overweight Americans are proof that there's more to the solution than “eat less, move more.”

    Yes, by definition a calorie is a unit of energy and gives off the same amount of energy when burned , but – and this is a big ol’ but – our bodies treat calories from sugar differently. For most people who struggle with weight, the problem isn’t simply too many calories, but the wrong calories. For example, there is mounting evidence that calories from sugar are potentially more harmful than others.

     

    What can influence the way our bodies respond to what we eat?

    Fiber, for example, regulate the body’s response to sugar. It helps balance blood sugar and keeps hunger in check. Fiber keeps us full and delays stomach emptying time.

    Protein content also matters. Protein takes more energy to metabolize than carbs – our bodies have to expend more energy to process protein. This is the “thermic effect” of food.

    Fat is another factor. Trans fats clog our arteries while omega 3s keep our hearts, skin and brains healthy. All fat is not the same. All calories are not the same.

    And the biggest factor that can affect a calorie’s impact on our bodies? (Cue villainous music – dun dun dunnnnn) SUGAR!

    Not to sound too much like someone wearing a tinfoil helmet, but it really is the most dangerous nemesis! Do not make eye contact. Cross to the other side of the street. Fear, avoid, eliminate, scorn (at least if you love yourself and want to live a healthy, happy life and hang around living that life as long as possible).

    Recently some pretty groundbreaking information came out – it’s been called the “closest thing to causation and a smoking gun” between sugar and Diabetes that we’re likely to get. The study (done by Dr. Robert Lustig and other badasses) basically looked at sugar consumption and diabetes rates in 175 countries over the past decade.

    What they found was that higher sugar consumption/availability led to higher rates of Diabetes. And it was independent of obesity, previously thought to be more tightly related to developing Diabetes.

    Skeptical? The study carries the same level of confidence that linked cigarettes and lung cancer in the 1960s.

    In addition to the nutrient content of the calories we eat, there are a few other factors that can influence our bodies responses to that food

    Beyond that – and we can’t tell you how many people have been utterly shocked to realize this….

    It’s totally possible to eat just a small amount of something (say, a cupcake or a few pieces of bread) and gain several pounds. If a calorie is a calorie is a calorie – how would that be possible?! It wouldn’t be.

    When it comes to hidden food sensitivities, eating even a small amount of something you’re highly sensitive to can make you gain pounds. Literally, pounds.

    But it’s not fat – it’s inflammation! Water our bodies hold onto to “dilute” what it’s considering toxic to our individual systems.

    Here’s Cambiati Instructor Julia’s story:

    “The first time I went through the cleanse, I felt awesome! Right after it ended, I went to the movies with my trusty PaleoGreens to drink, but decided to Blueprint my favorite candy. I ate them, then called it a day and went back to my clean eating. That was the only “new” food I had introduced to my clean diet that I had been eating for the past 28+ days. Two days later – I weighed myself (as we recommend during Blueprinting!) and was shocked to see I had gained 3lbs of water!”

    We hear versions of this story involving various inflammatory foods every day. Literally every day. A calorie is not JUST a calorie! They can have different effects on our bodies, depending on where they come from. Some can turn on disease-fighting genes, while others do the opposite and further degenerative disease.

    Every meal is an opportunity to honor your health & wellbeing – to say “I’m worth it” or “my family is worth it.” This doesn’t mean every meal has to be pitch-perfect, but it does mean making choices the majority of the time that honor your intentions, hopes and desires for yourself. Feeling, looking and being your best is possible. And if you’ve done the cleanse, you know it’s actually pretty easy!

     

    Need some help getting there?

    Sign up for a class. Not sure what to do or how to take the first step? Call us today: (925)280-4442. We can help!

  • "Eat Small Meals All Day Long," and other lies...

    MYTH: Eat Many Small Meals Throughout the Day

     

    It’s not natural for us humans to be in a perpetually “fed” state. When we do the six meals a day thing, the body is constantly jumping to attention to metabolize the food we’ve just eaten.

    Rather than grazing all day, we recommend spacing out meals in a certain way that helps with blood sugar balance, managing hunger and – even better – burning fat!

    Eating constantly throughout the day means your pancreas is consistently releasing insulin and in “storage” mode. Spacing out your meals the right way (join us for a class to learn how!) turns on fat-burning mode.

    Lots of small meals throughout the day means we feel less satisfied, lose track of how much we’ve eaten and that we’re burning energy from the food we just ate rather than fat stores. Want to burn stored fat for energy? The key is balancing meals in a specific way.

    If you’ve ever been a “grazer,” then you know that odd sensation of never feeling hungry, but never really feeling satisfied. You’re never really getting what your body really needs. Foods most folks reach for don’t typically top the lists of most nutrient-dense foods out there.

    Crackers, chips, chocolate covered almonds, pretzels… unfortunately these are also the types of foods that easily hijack our brains so we don’t hear that clear “that’s enough” signal.

    Hormones are like software that tell our bodies what to do – whether we’re hungry or not, to have cravings or not, to burn or store fat and more. Our behavior and food influence that software, including how much we sleep (including when we wake and rise), what and when we eat and how we exercise.

    What information are you sending your software?

    Signals for a short burst of energy and to store what you just ate as fat? (eg, eating a croissant)

    OR... would you rather send signals for sustained energy, appetite control and nonexistent cravings? (when we eat, say, a chicken breast)

    Put like that it’s a no-brainer! They may have the same number of calories but the hormonal effect is vastly different. More on this below...

    This is what we’re talking when we talk about hormonally balanced meals – ones that tell your software (the hormones that regulate appetite insulin, leptin & ghrelin) you’re satisfied, got enough of the right macro-nutrients and don’t need to eat more or have cravings later.

    Eating these specially balanced meals means you aren’t hungry an hour afterward and feel like you need to snack. Instead, you can go several hours between meals and feel great. And that, my friend, is the sweet spot to turning your body into a fat burning machine!

    Want to deepen your understanding of how to balance meals for your own hormonal balance, better energy and effortless weight loss? Give us a call at 925-280-4442 or sign up for a class today! 

  • Cambiati Myth Busters! Dairy & Calcium, Cereal & Milk, and more...

    MYTH: You Can't Get Enough Calcium Without Dairy

    We know what you’re thinking. “But where will I get my calcium then?” We get this question a lot.

    If there were vital nutrients we needed that only came from milk – it wouldn’t come from a species totally unrelated to our own, would it? That makes no sense. You may have heard it explained this way: “milk is a perfect food… for baby cows.”question a lot. And it’s a good question since the dairy industry does a great job of brainwashing us to believe cow’s milk is some sort of superfood. Sorry (we’re not sorry) – it’s not.

    Moooooooo......

    Do you see animals nursing other species? It sounds crazy when we think about it that way, doesn’t it?

     

    Here are the best sources of calcium instead: dark leafy greens (like kale, collards and mustard & turnip greens). Did you know the calcium in dark leafy greens is absorbed at double the rate of calcium from dairy? (About 60% from leafy greens compared to 30% from dairy.)

    Other great sources: beans, nuts and seeds, and fortified nondairy milks (remember – look for unsweetened!). To fill in the gaps or if your calcium requirements are hard to meet through diet alone and you need a Calcium supplement? Here's a great one.

    More reasons to reconsider your relationship with dairy?

    Gas and bloating, allergies and mucus overproduction, acne, asthma, eczema, inflammation, even more serious things like kidney stones or cancers, especially those of the reproductive systems) can all be linked to dairy. Not pretty.

    Many experts estimate that 70% or more of our population are dairy intolerant!

    Still not convinced? Here’s another mind-blowing factoid: countries with the highest intake of calcium, dairy and animal protein have the highest rates of osteoporosis. In fact, most studies out there find little or no evidence that milk or other dairy products benefit bone health. Conclusion? Milk’s not doing such a great job of keeping our bones strong. Reason being there’s more to bone health than simply loading up on calcium alone. It needs other nutrients (like Vitamin D and Magnesium) to be efficiently absorbed.

    Want to learn more about dairy and our health? Don't just take our word for it. Check out this comprehensive study for more.

     

    BUSTED! "Orange juice, cereal and skim milk is the perfect breakfast"

    “Juice” might sound healthy – but can contain as much sugar as a soda. Couple that with more empty carbs and you've got yourself a breakfast with little of the good stuff (fiber, protein, fat) to get you through the day.

    What's so wrong with juice? It's basically all the sugar in fruit without the fiber, which acts to regulate the digestion and absorption of sugar. An 8 oz glass of apple juice contains the same amount of sugar in 3-4 apples, but with none of the fiber. When was the last time you ate 4 apples at one sitting? Not only that, but eating 4 apples would certainly take longer than the amount of time most folks take to drink a glass of juice, so that sugar rush occurs much faster (and much more intensely).


    Ditto on the commercially made green smoothies, like Naked Juice Green Monster. Drink the whole 15 oz bottle and you’ll consume a whopping 58g sugar. There are about 4g of sugar in one teaspoon, so that’s like emptying 15 packets of sugar into a beverage before drinking it (yikes!). What else packs 58g of sugar in one bottle? Mountain Dew!

    It's not just that we're obsessed with PaleoGreens - it's that we don't want you drinking the sugar equivalent to a Mountain Dew and thinking you're doing yourself any kind of favor.

    Takeaway: Eat the whole fruit. Skip the juice.

     

    Moving on to the cereal with skim milk... just more empty carbs. Basically same problem as the juice.

    Chemically processing foods (like dairy) and removing the fat makes them much higher in sugar. Don’t believe us? Go to your fridge right now and check out the nutrition label on your jug of skim milk. 1 cup typically clocks in at around 12g sugar. Yes, you also get a nice dose of protein (about 8g) but no fat.

    Eating fat doesn’t make you fat. Dietary fat is actually our longest lasting macronutrient, so consuming a prudent portion (like Goldilocks – not too much, not too little – juuuust right) at each meal is actually crucial for balancing hunger and even burning fat and losing weight. Step away from the processed fat-free foods. If you must have dairy in your life, swap the non-fat for the full fat version (and always orgainic!) and be amazed at how much more satisfied you are after those meals. If you’re dairy-free, make sure to get your almond milk (or flax, or quinoa, or whatever you fancy) unsweetened.


    Our favorite easy breakfasts instead? A protein shake with PaleoMeal DF. Easy. And not only does it taste totally delish, but eating the right breakfast means you're also setting yourself up for balanced blood sugar, no cravings, and making better food choices all day. Score!

    Have you tried this yummy Strawberry Lemon Basil shake? It's awesome! (and oh, so seasonal!)

  • Chocolate Mint Shake

    "The inspiration for this recipe came from a delicious looking cupcake. Then it occurred to me – after putting my CambiatiClean hat back on – that I have cucumber and zucchini in my box of organic vegetables from Farm Fresh that I need to use. What if I made a super nutritious veggie shake that also satisfies my craving for chocolate?  In this moment our Chocolate Mint Protein Shake was born. It is jammed pack of antioxidants and vegetables, but tastes like a Peppermint Patty. We hope you enjoy it as much as we do!"

    chocolate mint protein shake

    Ingredients:
    1/2 cup chopped cucumber
    1/2 cup chopped zucchini
    15 mint leaves or a dash of mint extract
    1 cup unsweetened almond milk
    5 ice cubes
    2 scoops PurePea Chocolate
    1 tsp PaleoGreens Mint
    1-2 tsp PaleoFiber

    Preparation:

    We recommend putting powders in last. Add ice cubes, milk, cucumber, zucchini, mint and powders into blender and liquify! If you like, add a healthy fat of your choice, like 1/4 cup of coconut milk.

  • Saturated fats

    Eggs in a basket!

     

    A quick post this morning to let you know about a new study from the Annals of Internal Medicine Journal, published on Monday.  The study found that eating saturated fat (found in meat and dairy) is not "inherently bad" and found no link between saturated fat and increased heart attacks.  Conversely (or similarly), the study did not find less disease in those who ate higher amounts of unsaturated, monounsaturated or polyunsaturated fats.

    We're excited the research shows margaric acid - the saturated fat in milk and dairy, was associated with lower cardiovascular death, as were two types of Omega 3 fatty acids (found in fish such as salmon).  BUT, the Omega 6 polyunsaturated fatty acids found in vegetable oils and processed foods may pose risks.   We know that dairy is potentially allergenic for a pretty big hunk of the population, but the study confirms our recommendation that if you can tolerate dairy, go for the organic, full fat version in moderation.

    Living a CambiatiLifestyle, eating a wide variety of high quality whole foods (and taking special care to consume animal products only from well-cared for animals), may be the best advice around!

    We'll be following this research along with other studies currently underway.

  • I'll have a grande cup o' energy, please!

    Addicted to Coffee?

     

    In our tired/wired world, we love things that can pump us up, get us moving, power us through, help us focus, keep us awake.  Whether it's coffee or soda or energy drinks - most of us always on the hunt for that energy fix.

    But did you know that caffeine and other "drug like" stimulants cross the blood brain barrier, stimulate our central nervous system and effectively work as psychoactive drugs?   Yet, caffeine, at least, is not only legal and unregulated, but widely available and consumed daily by adults, teens and kids alike.

    There's gotta be another way, right?

    Wired & Tired - Drug Like Stimulants

    • Caffeine (coffee, soda, energy drinks)
    • Kola nut
    • Guarana
    • Ephedra (Ma Huang)

    These stimulants, while okay for some now and then, can be be addictive.  They can make you jittery, burn out your adrenals, accelerate the aging progress, make certain health conditions like hypertension and diabetes worse, and may over time actually hinder your ability to create energy.

    Energy Heroes

    • Carnitine
    • Vitamin B complex
    • Magnesium
    • Vitamins C and E
    • Antioxidants

    These heroes maximize the body's natural energy pathways and support our mitochondria (the body's energy furnaces) in turning food to energy (instead of fat!)

    One of our favorite natural energy sources is carnitine, which acts as a "forklift" carrying dietary fats to wherever the body has a need for energy.  Carnitine occurs naturally in foods, mostly dark animal proteins like mutton, lamb and beef.  But many people these days choose not to eat much, if any, red meat.  And even for those of us who do, it may not be enough or of good quality.  So, we love to recommend our favorite carnitine supplements - Ribo-Carniclear and Carnitine Synergy by Designs for Health.  We - and our clients - feel a difference, pronto!

    And really, with just a few little additions to your diet and supplement regime, you may find you don’t really need that cup of caffeine or can of soda after all.  Wouldn't that be nice?

  • Strawberry Lemon Basil Shake

    Strawberry Basil Lemon Shake

     

    This recipe was originally inspired by a delicious looking summertime Strawberry, Basil & Lemon Soda by Chef Emerson of San Francisco’s Contigo Restaurant. Feeling instantly inspired, we created a protein shake using the same ingredients. Using water instead of milk makes the meal lighter on a warm day. Ditch the protein powder and fiber, use club soda instead of flat water and you have the CambiatiClean version of Chef Emerson’s soda recipe. Another way to enjoy your seasonal Farmer’s Market finds. Enjoy!

     

    Ingredients:
    5 small strawberries (or 3 large quartered)
    6 basil leaves
    Juice from a large lemon
    8 oz filtered water
    5 ice cubes
    1 serving Vanilla PaleoMeal-DF Protein
    1 serving PaleoFiber

    Preparation:
    We recommend putting powders in last. Add ice cubes, water, strawberries, basil, lemon, water and powders into blender and liquify! If you like, add a healthy fat on the side or blend in 1/4 cup of coconut milk.

  • Feeling a little sleepy this morning?

    Feeling sleepy?  Thank DST for that...Welcome to Daylight Saving Time (DST) - that time of year when we set our clocks an hour forward.  While many - including my husband -  love the extra hour of daylight in the evening, the loss of that hour of sleep in the morning can be brutal.

    The idea may have been the brainchild of Benjamin Franklin, who theorized that since people were sleeping past the dawn and using candles at night, adjusting the clocks forward would have people up at dawn (early to rise, after all), and would save on candle wax in the evening.

    I remember when DST was widely extended in the United States during the energy crisis of the early 70's.  The theory then was families wouldn't use as much electricity in the evenings if there was natural light longer.  While as a kid, I did enjoy the benefit of playing outside longer (we didn't have to come home until the streetlights came on), but I didn't at all like leaving for school in the grey dawn.

    In 2005, President George Bush signed into law an energy bill that extended DST an additional 4 weeks, effective in 2007.  This new DST schedule now has us springing forward three weeks earlier (the second Sunday in March - which technically isn't even spring yet!) and falling back 1 week later (to the first Sunday in November).  The change to November feels especially strange as now Halloween - that bastion of fall - is part of DST.  That's just not right....  It's now still light out when the little ones start their trecks around the neighborhood.

    Interestingly, there is no consensus on the question of whether or not DST actually saves energy.  But people who love DST are adamant that it wouldn't be summer without it and relish that extra hour of light in the evening.

    But, aside from the hassle of changing our clocks and a few grumpy wake-ups, is there really any harm being done?

    Many experts say yes...  That the time change - particularly the losing of an hour in March, causes  serious disturbances in our sleep patterns.  The American Journal of Cardiology even found that there is a "short-term increased incidence ratio" (in other words, a "spike") in heart attacks during the first week of DST.  When we're stressed and not getting as much sleep, we are at greater risk for cardiac events.  Messing with our sleep patterns - which can be challenging for some of us in the first place - can be downright problemmatic:  sleepiness, impaired memory, and cognitive issues to name a few.  And, we also know that tired people are more likely to cave to their cravings (for sugar and processed carbs) and need additional stimulants (like coffee) to get them going in the morning.  DST may just be messing with your waistline and your productivity at the same time!

    The debate rages on - tell us what you think!

  • So, what does it mean?

    Question MarkSo you've heard another nutrition headline, eh?  Some new word from somewhere about what's safe and what's not-so-safe.  What to eat, what to never eat again.  Isn't that different from what you heard last week?  What can you believe?  What does it mean?  Do we even pay attention anymore?

    "Facts are stubborn things, but statistics are pliable."  Mark Twain

    Whenever it comes to deciphering a new study or a headline about a study, it's always a good idea to keep Mark Twain's words top of mind.  Years ago, when I was much younger (and life did seem simpler), whenever I heard headlines touting results of this or that study - if I paid attention at all - I naively assumed I was hearing Truth.  I tended to believe results on their face, without really thinking about it or asking any clarifying questions.  "Oh, low/no fat is good for you?  Sweet, I'll have some fat free sour cream on my diet frozen dinner."  "Oh, artificial sweeteners are perfectly safe.  Great, I'll have another Diet Coke."  That kind of thing...

    All that changed for me in 1997 when our firstborn daughter, a happy, smiling 4 month old, took a nap one afternoon and never woke up. Our otherwise healthy daughter had succumbed to SIDS ("Sudden Infant Death Syndrome") and life would never be the same.  As the years passed, I've heard countless sensational headlines with "cures" or sureproof ways to "prevent" SIDS.  (And by the way, we still do not understand why SIDS happens, although there is promising and ongoing research in the area of brain stem abnormalities.)    Experience taught me to take headlines and studies, at least initially, with a grain of salt.  I would then dig deeper into methodology, assumptions, whether or not the messaging and headlines matched what the study actually said, and finally how the results jibed with my real-life experience, both for myself, my daughter and the many many grieving parents I had come to know as a peer counselor and support group facilitator.  More times than not, on closer inspection, I was left unimpressed or unconvinced.

    And so it is with the recent study that links high protein diets with an increased risk of dying for people age 50-65.  Some of the screaming headlines even purport that eating meat is as hazardous to your health as smoking!  While you can read about some of the issues with the study here and here, I'll summarize by saying the study was based on a sampling of Americans and the food they consumed in one 24-hour period.  They then correlated levels of protein with deaths over the next 18 years.  Here are just a few of my reactions and questions:

    • People are notoriously unreliable when self-reporting what they've eaten.  We often do not recognize portion sizes, guesttimate, or omit or minimize recording intake of "bad foods."  So, with a study based soley on food consumption in a single 24 hour period, how was food intake measured and reported?  Were meals monitored closely to standardize quality and other environmental components (including preparation).  If so, how did that compare with how the person ate every other day of their life.  And, if consumption was not monitored and measured, how accurate are the self-reports?
    • What was the quality of the foods consumed?   Are we talking highly processed animal proteins replete with bad fat, like fast food burgers, pepperoni, salami and hot dogs?   I would be surprised if the study participants were consuming - before, during and after the study - high quality, organic, grass fed, wild, pastured animal proteins.  Our Rule 88 at Cambiati is 'you are what you ate, ate."  (get it?  ate-ate?)   So if these 50-65 year olds, 18 years ago, were eating highly processed proteins from animals who were fed an unnatural diet (e.g., cows being fed GMO grains, instead of grass) and loaded with antiobiotics in an unnatural environment, are we really indicting animal protein or rather the food supply as we know it today (and 18 years ago) in America?
    • We know that when land or sea animals are fed grains (not their natural diet), it changes their balance of Omega 3 to Omega 6 essential fatty acids.  If these animal proteins were primarily from grain fed animals, one could expect higher levels of the more inflammatory Omega 6.  Inflammation is implicated in many, many chronic diseases, including obesity, diabetes, heart disease and high cholesterol.  How does that impact the study results?
    • The study indicates that the average participant consumed 51% of their calories from carboyhydrates.  Tell me more about those carbs!  Were they mostly non-starchy veggies with a nice supply of other starchier, unrefined vegetables or ancient grains?  Or - perhaps more likely - were those carbs refined, processed, artificial, and/or sugary carbs?  How does the quality of the carbs (and the fats for that matter) impact the findings about protein?
    • The study also indicates that those over age 65 benefitted tremendously from increased protein in their diet.  But that wasn't the headline, was it?
    • How about lifestyle issues like physical activity, stress levels, and sleep?  How might lifestyle choices and realities intersect with food choices and how, together, they impact overall mortality rates?

    We know lots of things....  We know that good, high quality sources of protein - whether animal or vegetarian sources - are critical for the human body.  We know we are omnivores, well suited to eat both meat and vegetables.  We know that meat (and eggs in particular!) are highly bioavailable.  We know that animal proteins provide us with complete amino acid profiles and most vegan proteins need a little combining to complete (e.g., rice and beans).  We know that for most of human history, people have eaten a combination of animal and vegetable proteins.  Optimal ratios may vary depending on genetics, the season and geography (think about the natural dietary choices available to, say, an Eskimo compared to a Pacific Islander).

    Here at Cambiati we put that knowledge into action, helping you understand not only the the importance of creating nutritionally balanced meals that work best for you - meals that include clean proteins (both animal and vegetarian), healthy fats, an abundance of non-starchy veggies and reasonable portions of other high fiber carbs, legumes and fruit - but also how lifestyle factors, especially sleep and stress, can impact your overall health and wellbeing.

    "99% of all statistics only tell 49% of the story."  Ron DeLegge II

    Ultimately, there is no cookie cutter approach that is best for everyone - every body is unique - but if we focus on quality, whole foods, managing stress and getting plenty of sleep, it's hard to go wrong.  No matter what the headline says.

  • Is Sitting at a Desk Killing You -- Literally?

    Do you lose all control when your co-worker tells you the bagel delivery arrived? Do you continually make allowances for the birthday cake, the soda, or the afternoon visit to the candy jar? Is traveling the destroying your healthy eating? Is sitting at a desk killing you -- literally?

    A recent medical journal study showed that people who sit for most of their day are 54% more likely to die of a heart attack. Journal Medicine & Science in Sports & Exercise

    Lumo 1

    Even more than that, the death rate for those who spent six or more hours a day sitting was 20% higher than for men who sat for three hours or less. For women, the difference was 40%. New York Times Magazine

    Not only do most people fall prey to whacky food choices at work, we sit for most of the day, too. Perfect recipe if you’re trying to gain weight and watch your health decline.

    The sedentary nature of office work is not only boring, but a risk to our health. Sitting for long periods of time increases our risks for a myriad of health issues, from obesity to high blood pressure, cancer, increased body fat and more. Sounds like a list of things we’d like to avoid as much as possible.

    So, what's a working stiff to do?

    • Eat as healthy as you can. Stock your desk with emergency options. Bring your lunch. You’ll save money and hidden restaurant calories.
    • Get as much extra movement as you possibly can each day. Take the stairs (burn, baby, burn!), dance while you get ready in the morning, ride your bike to work. Stand up more, walk around. Fidget. Just sit less.
    • Use a pedometer or Fit Bit to log your activity each day. Studies show that people who keep track do take more steps each day. Aim for 10,000 each day.
    • Offered free food? Make Nancy Regan proud and Just Say No. (No pearls required.) Chances are, it’s not worth it anyway.
    • You may have heard the buzz about treadmill desks. Not an option for you? Try a standing desk! This model is an inexpensive way to try it out.Amazon link standing desk
    • “Drink responsibly.” Avoid the empty calorie Rabbit Hole of sodas or lattes. Like a bad boyfriend, they’ll pick you up and make you feel absolutely fabulous – for a little while. Then the inevitable crash comes, and you’ve been burned again. They’re a trap. Not only do they add to your waistline but you’ll be a real pain in the behind once you start the inevitable crash and are jonesing for something to make you fly high again.
    • Trying to kick the soda habit? The combination of PaleoReds and C+BioFizz is a crazy delicious substitute, and one that you’d be proud to bring home to Mom! Anti-aging, immune-supportive, it’s everything you always needed yet didn’t know it. As mom would say, “This one’s a keeper!”

    These days we know better than chowing down on steaks and smoking cigs ‘til the cows come home – but we may as well be, according to experts keeping an eye on this growing trend. Doctors are starting to call it Silicone Valley Syndrome, named after all the techies logging long hours at their screens. Are you guilty of this?

     

    Note: these images come from a great infographic resource you can find here.

  • FDA proposes new food nutrition labels

    Green Pea 80 x 129Exciting news this morning.  For the first time in 20 years, the FDA is proposing changes to food nutrition labels. The number of calories will be highlighted and portion sizes will reflect - perhaps a little more accurately - what people really consume as a portion.  As an example, a 20 oz bottle of soda will now be 1 serving, rather than the crazy 2.5 servings currently shown on such bottles.

    What's even more exciting, the FDA is proposing a separate line for sugars that are manufactured and added into the food.  First Lady, Michelle Obama said:  "You’ll also learn where sugar in food comes from — if sugar in yogurt is added during processing or comes from fruits. This is a huge deal.”    We couldn't agree more.

    The labeling proposal will be open for public comment for the next 90 days.  Unfortunately, it will be up to two years before the changes are put into effect.

    But progress is progress.

    Lots of us pay attention to these nutrition labels and hopefully this can help us all make healthier decisions for ourselves and our families.

    For more information and a great graphic of the proposed new design, check out this New York Times article

  • The Scoop on Poop

    Don't you want to be "poo-phoric" too?

    Last week Julia was teaching a Week 5 class and people were talking about what they wanted to continue with after the cleanse finished. One person shared how happy she was that she was “regular” for the first time in her life and loved using ColonRx during the cleanse. Her comments opened the floodgates and suddenly everyone in the class was talking poop. Several people shared having dealt with years of GI issues, like IBS and Crohn’s. One woman said:

    “I no longer go several days without going to the bathroom. It makes me feel like a normal person!”

    Now – you’d think a roomful of relative strangers wouldn’t be so candid, but the “poo-phoria” was obvious!

    Now even if you’re not accustomed to being constipated or having issues in the BM department, it certainly behooves all of us to take a few moments to consider what happens during our personal “toilet time.” Yes people, it's time to talk turd.

    Leave your “ick factor” and any misplaced embarrassment at the door. Or maybe you’re the person who’s already giggling after seeing the word “poop.” Poop. Poop. Poop! But seriously, healthy bowel movements are crucial for optimal health, and we want to talk about what we should all be aiming for, as well as what the absence of it can tell us.

    Did you know stool is mostly water? Plus fiber, bacteria (alive and dead), old cells and mucus. So yes, it's waste, but just because we flush it right down the tubes doesn't mean it doesn't deserve our attention.

    Bristol Stool Chart

    What to Do for Better Poo

    Remove gluten and dairy from your diet. Eat CambiaitClean – that means lots of whole foods and little to none processed ones.

    Boost gut flora (happy bacteria) by eating naturally fermented foods (find raw sauerkraut near the tofu at a health foods store, NOT the shelf stable stuff made with vinegar), kefir (if you tolerate dairy) and/or a probiotic supplement. Cambiati Instructor Julia swears by Probiotic Supreme and won’t take any other probiotic on the market.

    Make sure you’re getting enough fiber – shoot for 30+ grams per day. Add PaleoFiber to your shakes, eat veggies at every meal, throw flax or chia into your smoothie (or toss over a salad).

    Stay hydrated with tons of fresh water. Aim for ½ your body weight in ounces each day. Don't count caffeinated beverages toward your total.

    Exercise, exercise, exericse. Even if it's just taking a quick walk or doing some stretching, a daily constitutional can do wonders for both BMs as well as mood, energy, mental clarity and, duh - your body composition! The goal is to do it consistently.

    Address stress. Don't be an "uptight" "tight-ass"! MagCitrate is great to help you relax before bed, and the Magnesium (the relaxation mineral!) also helps promote regular bowel movements. That's called a win, win, stress ball!

    ColonRx

    And the shining star of the "help in the poop department"? ColonRx. It's been a crowd pleaser since we made it a core product during the cleanse, and many folks continue taking it even after their 28 days are over. Prone to constipation or irregular BMs? Give it a try!

    Thankfully, many GI issues can be resolved (or at least better managed) with changes to diet and lifestyle, which is why so many of us choose to live CambiatiClean most of the time after the cleanse. Our bodies are happier! If you're still struggling, check in with us. We're here to help.

    Happy pooping!

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