GONE PLANT BASED? GET READY FOR SOMEONE TO POP THE QUESTION
As a health coach, nutritionist and personal trainer, I’ve experienced first-hand the shift toward more people turning to plant based nutrition rather than animal-based foods. And when they do, the first question that converts face from friends, relatives and naysayers is what I call The Protein Question.
The question is so ubiquitous for those that adhere to a plant based diet that one would think the hospitals are filled with ashen-skinned, protein deprived vegans. Ironically it is quite the opposite. Following a whole food plant-based diet has many health benefits, including lowering your risk of obesity, diabetes and inflammation.
Back to the question. I’m sure you have already guessed that it is....drum roll....“but where do you get your protein from?”
We are definitely a country obsessed with protein and lately we seem to be on protein overload. So here’s a piece of information which might surprise you—and silence those protein fanatics once and for all—the recommended daily allowance (RDA) for protein, as of now, is .8 grams per kg of body weight. Elite athletes, body builders may require a bit more. However, this is pretty standard for most people. And it’s fairly easy to get that amount of protein from a plant-based diet.
At this point it may be worth taking a closer look at what protein actually is. Protein is a concentrated source of amino acids which are the building blocks of muscle and other functions and all plant foods contain various amounts of amino acids. Animal protein is just a more concentrated source, but, and here’s the key, more isn't necessarily better. Because most animals are not carnivores, and certainly all animals that we as humans consume fall into that category, they get their nutrition from plant foods, so animals end up just being the middle man.
What all of the above means is that eating a wide variety of whole plant foods (vegetables, beans, whole grains, nuts, seeds, legumes, fruits) along with a proper amount of calories according to individual needs will ensure that you get all the protein and amino acids you need to sustain healthy muscle mass. It’s as simple as that and, in addition, plant-based foods also contain fiber, antioxidants, phytonutrients and polyphenols, things that animal protein products do not.
The good news is that absolutely anyone can go plant-based as there are no nutrients found in animals that aren't already found in plants. The only exception is B12, which is actually a bacteria found in diminishing amounts due to the recent concerning trend toward worldwide soil depletion. As such, animal feed has had to be supplemented with B12. The ironic part of this is that B12 deficiency can actually be found in anyone, not just vegans. This is easily addressed by taking a daily or weekly supplement (as found in our Future Kind multivitamin).
I’m not entirely sure where this fascination with ensuring that vegans get their protein came from. It’s lovely to imagine that meat-eaters have such a worry about our daily nutrient intake because of some concern for our health. But I tend to think it’s because they want to rationalize their own carnivorous diets by dismissing plant-based as lacking in protein and nutrients.
So when the next person asks where you get your protein—and you know they will—tell them to speak up because your hearing is gone from lack of protein. I kid. Tell them you get your protein from everything you eat on your plant-based diet with a little help from a nutritional supplement or two.
Roxanne Lavin is a health coach and plant-based nutritionist based in Las Vegas, NV.
Do you need a hobby that sets you apart from the rest? These sports may be unusual, but they have rich traditions and will set you down a new social and athletic path.
Underwater Hockey
What better way to spend the summer than in the water? Underwater hockey is exactly what it sounds like: a game that involves swimming and moving a hockey puck along the bottom of a pool. The “hockey sticks” are small, and players are permitted to wear snorkels and flippers.
Underwater hockey is also known as “Octopush.” Teams are more common than you think; if you’re a good swimmer, this might be just the sport for you.
Pickleball
Pickleball is a game that combines the best qualities of tennis and badminton. Because the balls are hollow and plastic, the resulting sport has a lower intensity and is better for casual play. Like tennis, you can play pickleball in either singles or doubles.
If you’re interested in pickleball, start by getting a pair of rackets and a pack of pickleballs to practice with. When you’re ready to play with someone else, look for active pickleball groups at your local rec center.
Horse Dressage
Horses aren’t just a hobby, they’re a lifestyle. If riding always interested you but races never seemed like your thing, consider giving horse dressage a try. This sport involves rider and horse working together to complete a predefined routine. Professional horse dressage may also involve “freestyling” at the end of the competition.
A large part of horse dressage is choosing the right horse. German dressage horses are a reliable place to start. Look for a horse who has the skills and gets along well with you as their rider. At the end of the day, this sport is truly about working in sync with your new best friend.
Wall Ball
Wall ball is a schoolyard sport that has picked up professional popularity in recent years. Playing only requires a solid wall and a paved surface. Once you get good, you might be able to join a team or a league in your area.
One of the best parts of wall ball is that the rules are simple. Bounce the ball once on the ground before it hits the wall, and let it bounce again before you grab it. Basketballs are a good choice when you’re starting out, but you can also get balls made especially for this sport.
Before you get involved in any unique sport, check to see if other people are playing it in your area. Hobbies are always more fun when an entire community is involved.
How to Build Lasting Motivation to Push You Through Your Fitness Training
We've all been cooped inside baking, cooking, and eating. Also, most gyms have been closed. Now that things are opening up, you may realize when you trade the pajamas for regular clothes that they are a little tighter than you remembered. Don't panic. Instead, just get back on track when it comes to your workout routine. If you aren't as motivated as usual, here are some tips on how to build lasting motivation to push you through your fitness training.
Hire a Trainer
People hire trainers for their knowledge about exercise and the human body. However, people also hire trainers for motivation. Every time you meet with your trainer, you are forced to work out. They will also push you to your limits during every session. You'll get way more out of your fitness training with professional help than if you try to manage it yourself.
Workout With Friends
You don't necessarily need a trainer to encourage you to workout. Try going to the gym with friends or family members a couple of times a week. Knowing that you have plans to hang out with a friend can help actually get you to the gym. Afterwards, go out together for a smoothie.
Find Fun Ways to Exercise
Many people exercise at the gym, but there are a number of other options available to you. If you find a type of exercise you really enjoy doing, it can help motivate you to actually workout. Some fun alternative options to exercising at the gym include:
Hiking outside
Swimming
Playing sports
Playing at the park with your kids
Dancing
Boxing
Exercise doesn't have to be miserable. Any of these options can help with both cardiovascular health as well as strength training.
Set Realistic and Measurable goals
Pick a goal for yourself. For example, you may want to fit into a cute dress or a pair of jeans again. Or you can set a specific weight loss goal. Just make sure you set a realistic goal. You need to understand that weight loss takes time. If you try to lose too much weight in a short amount of time, you may try unhealthy methods to meet your goal, or you may get discouraged. If you have a larger goal that you want to reach, break it down into smaller more manageable pieces, and celebrate each of those milestones.
Fitness training is essential for weight management and overall health. However, it can be hard to find the motivation to do it. These tips will help light a fire inside of you and produce results.
COVID-19 Shines A Bright Light On Disparities In Health Care Among People Of Color
New York, NY, July 20, 2020 ̶“During the coronavirus pandemic, people should guard their eyes with glasses or face shields to protect their eyes from virus infection," said Dr. Daniel Laroche, Director of Glaucoma Services and President of Advanced Eyecare of New York. People also need to know, even though there are many concerns about COVID-19, common-sense precautions can significantly reduce the risk of infection, he says, adding: “Wash hands frequently, follow good contact lens hygiene and avoid rubbing or touching our mouth, nose, and especially our eyes.'' Dr. Laroche is also affiliated with the New York Eye and Ear Infirmary of Mount Sinai, Island Eye Surgical Center, and New York University.
The COVID-19 pandemic has also changed the way people visit their doctors. For patients over 60, Dr. Laroche advises it's better to stay home and do telehealth over the phone or video consultation until the pandemic flattens. He also encourages people to wear face masks on visits and maintain social distancing, even if they are in a health clinic. “Eyesight or human vision is one of the most important senses. As much as 80% of what we feel comes through our sense of sight. By protecting the eyes, people will reduce the chance of blindness and vision loss while also staying on top of any developing eye diseases, such as glaucoma and cataracts. A healthy brain function requires a healthy vision. The brain is our most essential organ, and It allows us to control other organs. Normal and healthy vision contributes to improved learning and comprehension for a better quality of life,” says Dr. Laroche.
Dr. Laroche says there is another critical issue that COVID-19 has brought to the forefront and that is the issue of health care disparities among Black and Brown people. “Nationally, African American deaths from COVID-19 are nearly two times greater than would be expected based on their share of the population. In four states, the rate is three or more times greater. In forty-two states, plus Washington, D.C., Hispanics make up a greater share of confirmed cases than their share of the population. In eight states it’s more than four times greater,” he says, adding: “In stark contrast, White deaths from COVID-19 are lower than their share of the population in thirty-seven states.”
Dr. Laroche says there are several things that can be done to not only address but to help combat this issue:
1. Increase the number of Black and Afro-Latino physicians worldwide.
2. Implement universal healthcare.
3. Increase wealth and education which produces better health.
4. Provide a living income stipend for poor people to access food and reduce malnutrition.
5. Eliminate racism to reduce stress.
6. Identify white supremist organizations as terrorist groups.
7. Recommend all corporations have people of color in the top management and leadership positions.
8. Eliminate sole reliance on standardized testing as the criteria to be used at entry to magnet schools.
9. Provide more funding to reduce homelessness and for mental health.
10.The government should also require medical school, research and hospital funding to diversify and benefit people of color.
About Dr. Daniel Laroche:
Dr. Laroche is an exceptional glaucoma specialist in New York. He studied and received his bachelor's degree from New York University and a medical doctorate with honors in research from Weil Cornell University Medical College. He underwent a medical internship at Montefiore Hospital and finished his Ophthalmology residency at Howard University Hospital in Washington D.C., where he was the chief resident in his third year. He later completed his glaucoma fellowship at New York Eye and Ear.
Eradicating disease: Scientists trace and identify origin of smallpox-vaccine strains used in Civil War
PHILADELPHIA, July 16, 2020 — Scientists and historians working at the Mütter Museum’s Mütter Research Institute, McMaster University, and the University of Sydney have pieced together centuries-old virus genomes that were used as vaccination strains during and after the American Civil War, ultimately leading to the eradication of smallpox.
Smallpox was one of the most devastating viral diseases ever to strike humankind, killing about three out of every 10 people who were infected with children often hit hardest. Those who survived were frequently disabled, blind or disfigured.
To date, the smallpox-eradication campaign remains the most successful ever attempted. Earlier this summer, while we awaited a much needed vaccine for COVID-19 (May 2020), the World Health Organization ‘celebrated’ the 40th anniversary of the eradication of smallpox. The success of the smallpox-vaccination campaign and the findings of these scientists suggest that other vaccines may be waiting to be discovered among the viral relatives of today’s influenza and coronaviruses.
The concept of widespread vaccination dates back to 1796, when English physician Edward Jenner, known for his remarkable contributions to medicine, observed that exposure to a milder illness thought to be transferred from cows with a similar pox-like illness on their udders (called cowpox), to milkmaids, offered protection against future exposure to smallpox outbreaks.
The method and source material used for early smallpox-vaccinations remained unstandardized for over a century. While this “cowpox” is often referenced as the source of the first vaccination, little had been known about the specific origins and diversity of the virus strains used in early smallpox vaccination programs
For their study, outlined in the journal Genome Biology, the researchers used sophisticated techniques developed at the McMaster Ancient DNA Centre to reconstruct and analyze the genomes of virus fragments recovered from vaccination kits used during the Civil War era.
The kits, part of a medical collection at the Mütter Museum of the College of Physicians of Philadelphia, contained lancets and small glass plates for mixing fluid for vaccines that had been collected from blisters of deliberately infected subjects, and tin boxes with sliding lids to contain scab material.
The techniques used in this paper resulted in the successful recovery of viral molecules from both organic sources, such as scab material, but also from the non-destructive sampling of inorganic materials, such as tin boxes and glass slides, that had no evidence of organic residues. This finding opens a new possible field of study into medical history through the non-destructive examination of materials previously associated with biological samples.
The researchers were able to determine that in the 1860s and 1870s, medical practitioners in Philadelphia were using a vaccinia virus strain that was being propagated in female subjects of European maternal ancestry. The milder relative of the deadly smallpox pathogen was introduced into the body, usually by applying pus or scabs to a scratch or cut in the skin, where it helped recipients develop immunity to smallpox.
One of the overriding concerns about vaccine design, is how close – from an evolutionary standpoint – the vaccine strain needs to be the one causing disease to be effective, that is to prevent illness. Here, interestingly the vaccinia strains used for vaccination are in fact very distantly related to the virus that causes smallpox. The slow mutation rate of orthopox viruses (of which both vaccinia and variola are members) likely allows for this ‘distant’ protection.
“Understanding the history, the evolution, and the ways in which these viruses can function as vaccines is hugely important in contemporary times,” says evolutionary geneticist Hendrik Poinar, who is director of the McMaster Ancient DNA Centre, where the work was done, and a principal investigator at the university’s Michael G. DeGroote Institute for Infectious Disease Research.
“This work points to the importance of looking at the diversity of these vaccine strains found out in the wild. We don’t know how many could provide cross protection from a wide range of viruses, such as flus or coronaviruses,” he says.
“Vaccination is a wonderful process with a rich medical history that we should celebrate,” says Ana Duggan, a former postdoc in the Department of Anthropology at McMaster and currently a Research Biologist at the Public Healthy Agency of Canada who was lead researcher on the study. “Medical museums are these incredible repositories of our past and of our collective history. With the tools described herein we can begin to interrogate how sources, procedures and techniques changed through time.
Canadians turn to self-care during the COVID-19 pandemic and want more support and information to continue managing their health in the future
OTTAWA, ON, July 20, 2020 /CNW/ - In a recent survey, Canadians were asked about the management of their health before and during the COVID-19 pandemic, including their self-care activities and viewpoints. Self-care is the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider. Approximately half of survey respondents have missed an in-person appointment with a doctor due to the COVID-19 pandemic response measures. Of those, more than 2/3 practiced a range of self-care activities-- 12% of respondents took care of the problem themselves, another 53% used virtual care services, and 7% sought a pharmacist's advice.
Further, more than half of those who managed their health conditions themselves during the pandemic were satisfied with the results, and more than half of those who used virtual care would do so again even after the pandemic is over. As a result, more than 50% of Canadians are now more interested in finding ways to practice self-care at home.
The survey conducted by Redfern Research and commissioned by Consumer Health Products Canada in May 2020, asked more than 2000 Canadians about how they were getting informed and treating their health since COVID-19 measures began across Canada in mid-March.
This research found that 96% of respondents find life different since mid-March. These differences include both positive and negative lifestyle impacts. Following public health advice, 90% of Canadians now wash their hands more. At the same time, while spending more time at home, 34% of Canadians say that their mental health is worse than before the pandemic began, 37% have been exercising less, 34% are eating more, and, of those who smoke or drink alcohol, more than 25% said they were doing so more since COVID-19 measures began.
Additionally, Canadians are seeking more information about their health, with approximately 40% saying they have looked for more information on how to protect themselves from COVID-19 as well as treat common ailments they experienced since the pandemic response began. The main sources of that information included TV or radio news, provincial governments, family members, the federal government, and friends, with around 1 in 4 Canadians seeking information from health professionals, and 12% using Telehealth or other call-in services.
Finally, on government information about the pandemic, an average of more than 90% of respondents find information from all levels of government – federal, provincial, and municipal - on the outbreak useful. At the same time, 64% say that, in general, information about COVID-19 has been inconsistent or confusing.
On the survey, Karen Proud, President of CHP Canada, notes: "Supporting Canadians in their efforts to care for themselves and their loved ones at home has never been more important."
Overall, the COVID-19 pandemic increased the interest of Canadians in their health and motivated them to practice a range of self-care activities, including virtual care and consultation with pharmacists, to replace in-person visits to the doctor and treat health issues. The pandemic has reinforced the importance of responding to the needs of Canadians caring for themselves and those they love.
ABOUT CONSUMER HEALTH PRODUCTS CANADA
CHP Canada is the industry association representing the companies making evidence-based over-the-counter medicines and natural health products. These are the products you can find in medicine cabinets in every Canadian home.
SOURCE Consumer Health Products Canada/CHP Canada
Forget Dieting! ̶ Offers6 Takeaways Needed To Improve Health And Lose Weight Without Extreme Exercise!
Los Angeles, CA, July 20, 2020 ̶ COVID-19 is a wake-up call! Now more than ever, health and weight are major factors in your ability to combat any virus. Today, 1 in 3 women and 1 in 4 men in the U.S. are dieting; yet we’re getting sicker and fatter. Type 2 diabetes and obesity are rampant—simply because we don’t understand how to properly fuel our body. In her new book, Forget Dieting!: It’s All About Data-Driven Fueling!(Rowman & Littlefield), Candice Rosen, R.N., MSW, Certified Health Counselor and author, shares a science-based, precision nutrition plan designed to reverse aging and improve health…permanently. Rosen, who just turned 66, reveals how she used a glucometer to register the data from her body, which helped her to lose 36 pounds over 12 years ago without any vigorous workouts or any weight gain—ever. Now, you too can keep trim and improve your health. Here are 6 tips you’ll learn in Forget Dieting!:
1. Avoid the Hospital. The majority of COVID deaths occur in individuals with pre-existing conditions. Age was not the only contributing issue in the mortality numbers of the elderly; they too had pre-existing conditions. A lifestyle that helps you prevent or reverse non-communicable diseases, such as high blood pressure, high cholesterol, type 2 diabetes, obesity, metabolic syndrome, insulin resistance, low testosterone, renal issues, some cancers, and more … is not that difficult to envelop.
2. Embrace Food Combining. By combining specific foods and avoiding others will lower blood sugar spikes that put your pancreas and other organs on overload. Would you ever put a milkshake in the gas tank of your car? No! So why feed your body non-nutrient foods that compromise its ability to work efficiently, burn calories and keep you healthy?
3. Use a Glucometer. Rosen wants every household to keep a glucometer next to their thermometer. By testing your blood glucose level, you won’t need to second-guess your food intake; your body will register what’s right and wrong based on the blood glucose levels 90 minutes after you eat a meal or a snack. Rosen says, “Why follow another person’s universal diet, when your body will give you all the answers you need?”
4. Your Mouth Is Not Supposed to Have a Party at Every Meal! Don’t eat as if every meal is your last. It’s all about fueling your body/organic machine. Give it something to work with: wholesome, nutritious, responsibly grown, pancreatic-friendly foods.
5. Avoid dairy or significantly reduce your consumption. Dairy is highly inflammatory and is actually linked to increased rates of osteoporosis in women.
6. Make Wednesdays and Fridays Vegan Days. Reduce your consumption of animal protein to benefit your health and reduce animal suffering (think factory farming), and have a positive impact on the environment.
Author Candice P. Rosen, RN, MSW, CHC, lives in Los Angeles. She’s a founding member, its first executive director and program director at Gilda’s Club (Chicago), where she created and coordinated a diverse array of wellness-related programs. She was appointed by Mayor Richard Daley to serve as Chair of Healthcare Initiatives for Chicago’s Sister Cities International Program (CSCIP). Rosen advocated for preventive medicine, improved maternal and infant healthcare, disability access, nutrition, and illuminated the obesity and diabetes epidemics. She is married, has four adult children and one granddaughter. For more information: www.candicerosenrn.com.
Rowman and Littlefield
Release Date: July 2020
Hardcover / $30.00
ISBN: 978-1-5381-3149-7
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Just In Time For Christmas In July: A Santa Tale With A Modern Twist
New York, NY, July 20, 2020 — Santa’s been kidnapped just before the Macy’s Thanksgiving Day parade, but almost no one notices his absence. Christmas has become an exercise in one-upmanship, with children practically dictating their wish lists and parents gauging the success of the holiday solely upon their ability to outdo their neighbors. Santa needs to be rescued for people to remember the true meaning of Christmas. Can a band of unfairly labeled misfits culled from The Naughty List rise to the challenge?
Author Thomas Conway sets the stage for worldwide adventure in this imaginative, modern Christmas tale that blends elements of pop culture with the age-old tradition of Santa Claus. The Naughty List opens in a world without Santa, where toy manufacturer Eastern Industries has just released a new holiday marketing scheme, monopolizing the attention of the children and draining their holiday spirit. With Christmas fast approaching and the North Pole in chaos, a team of intrepid youngsters recruited from Santa’s Naughty List aim to rescue Santa and save the holiday.
While primarily a Santa tale, The Naughty List cleverly incorporates Winter holiday beliefs from around the world, including the legend of Marduk, a Babylonian god; the Roman feast of Saturnalia; the epic story of Jangar from North Asia; Moravian traditions of animal communication; and the present real-life adventures of Israeli Santa Claus, Nicola Abdou.
Also sprinkled with references to holiday favorites such as Miracle on 34th Street, T’was the Night Before Christmas, Rudolph the Red-Nosed Reindeer and others, this wonderfully rich tale promotes right over wrong, good over evil and love over fear.
Suitable for all ages, The Naughty List skillfully weaves valuable lessons about overindulgence and society’s tendency to put labels on children, with the overarching theme that when kids misbehave they should not be defined by their bad deeds but rather see it as a learning opportunity, since when we appreciate the best in humanity and combine our talents, we are capable of almost anything.
The Naughty List, winner of the 2020 Indie Book Award in the E-Book Fiction category, is the first release from Thomas Conway. His 30-year career spans various industries. When not at work, he devotes his time to environmental matters and inventing stories for his two children.
The Buddha And The Badass Helps Us Change How We Work From The Inside Out In The Future
San Francisco, CA, July 20, 2020 - Millions of employees are facing massive challenges in 2020 due to COVID-19, resulting in real transformations in the way we view the traditional workplace. In the wake of the current social climate, these monumental shifts not only incorporate the way we work, but also how large corporations are exhibiting leadership and supporting growth for employees. Vishen Lakhiani, New York Timesbestselling author and founder of leading personal growth company, is joining the conversation by sharing his wisdom and learnings from his second book, The Buddha and The Badass: The Secret Spiritual Art of Succeeding at Work (Rodale Books).
The average person in the developed world spends 70 percent of their waking hours at work and is miserable for most of those hours. Lakhiani's ‘bible for changing the nature of work’ has already hit the New York Times bestseller list, debuting at No. 9 on the ‘Advice/How to list’, and is completely disrupting our most deeply-held career beliefs and the myth that hard work and hustle are the paths to success. The only way to make a tangible difference is to break free from traditional ways of thinking and embrace today's workplace evolution.
“This book is about the way we work today—because the way we work is utterly broken. But let me warn you that this book is not about business in any conventional sense. It’s about transforming the way you work from the inside out—and how that internal change can ripple out to your world . . . I’d like it to be the bible for changing the nature of work,” -says Lakhiani.
The book illustrates the need to rethink the tired daily routine and redefine our attitudes by learning to awaken the Buddha mindset—the model of the spiritual master, and the Badass mindset—the inner changemaker seeking to make a significant impact on improving the lives of others. If readers integrate the critical skill sets of each powerful archetype, they will begin to work from a space of purpose and prosperity and make conscious shifts in the ways they approach work.
Whether you are an entrepreneur growing your own business or striving to strengthen your leadership skills, The Buddha and The Badass will shake up those old belief systems about the common career approach to help readers achieve the ultimate goal of an extraordinary work-life balance. For more on the book and to get a copy, please visit www.mindvalley.com. Those who pre-ordered the book gain access to live coaching sessions with Lakhiani and are enrolled in ‘Be Extraordinary at Work,’ one of Mindvalley’s top programs for corporate culture.
About the Author:
Vishen Lakhiani is one of today’s most influential minds in the fields of personal growth and human consciousness. He is the founder and CEO of Mindvalley, the world’s leading online personal growth education company, and behind several top-ranking health and wellness apps. He is also a New York Times bestselling author of The Code of The Extraordinary Mind, which peaked at number one globally on Amazon five times in 2017 and has been translated into more than 25 languages. With an incredible passion and drive to unite humanity and challenge the status quo, he has built a movement of growth-seekers, spanning 195 countries, engaging more than 15 million followers on social media, and half-a-million students online each year. Vishen is focused on expanding Mindvalley's global presence by bringing its teachers, technology and programs into 100 national school systems and every company in the Fortune 500 over the next decade. On June 9, 2020, Rodale Books published his latest bestselling book The Buddha and The Badass: The Secret Spiritual Art of Succeeding at Work.
The Buddha and The Badass: The Secret Spiritual Art of Succeeding at Work
Rodale Books
Hardcover
ISBN: 9781984823397
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Welcome back to to The Train It Right Life! On todays episode I discuss The Battlefield Of Your Mind, How To Quit Anything Bad For You and MEN! Give the podcast a review and some stars! Hope you all enjoy! Have a great week!
