I am always asked "what is the latest greatest in terms of nutrional but yummie foods". Greg what is the skinnny?

Here is what I consider the top trendsetter this summer from the world of Hip to be Healthy. Cocoa, "The Healthy Chocolate".
Yep, Chocolate!

1. Coca, Cacao, also known as “cacao pod”, is the fruit of the cacao tree, a small tree growing in South America and the West Indies which grows 12 to 25 feet high (less than 25 feet if being cultivated). In 1753 it was named Theobroma meaning “food of the gods” by Carl von Linnaeus, the 18th-century Swedish scientist who developed the plant and animal Latin categorization system.

Raw Cacao Nutritional Facts: 
Pay attention to the fiber and sugar content - they are the secret of why it's so healthy.

Serving Size: 1 ounce (= ¼ cup or 28g)
Calories 160, Fat 11g (of which Saturated Fat 4g), Sodium 30 mg, Carbohydrate 14g, Fibre 9g, Sugars 3g, Protein 1g, Vitamin C 42mg Cacao is remarkably rich in magnesium and seems to be the number one source of magnesium of any food. This may very well explain why women crave chocolate before or during their menstrual period. Magnesium balances brain chemistry, builds strong bones, and is associated with creating more happiness. Magnesium is the most deficient major mineral on the Standard American Diet (SAD) - over 80% of Americans are chronically deficient in magnesium.

Stimulant or Superfood? Cacao contains subtle amounts of caffeine and theobromine. However, experiments have shown that these stimulants are far different when consumed raw than cooked. Phenylethylamine (PEA)
Phenylethylamine (PEA) is found in chocolate. PEA is an adrenal-related chemical that is also created within the brain and released when we are in love. This is one of the reasons why love and chocolate have a deep correlation. PEA also plays a role in increasing focus and alertness. Anandamide (“The Bliss Chemical”)
A neurotransmitter called anandamide, has been isolated in cacao. Anandamide is also produced naturally in the brain. Anandamide is known as "The Bliss Chemical" because it is released while we are feeling good. Cacao contains enzyme inhibitors that decrease our body’s ability to breakdown anandamide. This means that natural anandamide and/or cacao anandamide may stick around longer, making us feel good longer when we eat cacao. Cocoa is also a heavy antoxidant amd contains flavonoids which they say help protect us from cardiovascular disease.

It even contains the ingredient MAO which helps suppress our appetite.

Now I am not suggesting cocoa be the end all here of course. But how cool that an adult tasting big bang bang for your buck in the chocolate world has a little goodness going on as well . At my wellness bar Real Raw Live . We combine cocoa and agave and make a chocolate syrup. Combined with fresh almond or oat milk, it makes for a killer chocolate mylk . We even combine it with Maca Root from peru and have a super shot called " macacoa" It makes you melt into a state of bliss. Cocoa also comes in granule form called "nibs" . They are great as a topping or to throw into a shake to give it a chocolate snap of flavor and texture.

Cocoa, who knew? Now, you do!

Give it a try and tell me what you think.

All the best in health

Full entry | posted by Gregory Joujon-Roche in Nutrition
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OK, here is an amazing twist on scrambled eggs for you.  Now, they say that the best way to consume an egg is to soft boil them.  When you fry or scramble the egg your really altering the state of the egg as well as a lot of its benefits.  I agree to this, as well, so let's make this egg recipe to be a Sunday morning indulgence, OK?
Here is what you need to serve two people:

1. 4 Organic Browns eggs
2. 1/4 cup Almond Milk "unsweetened"
3. 1 tsp of Balsamic vinaigrette
4. 1 tbs of Omega 3, 6, and 9 oil blend . " Udo's Choice" is a great brand very high quality but any good source is fine.
5. Couple pinches of Organic shredded cheddar Cheese. " Horizon " is a good brand and available everywhere.

- OK, now get out a blender and put in the eggs, the almond milk, the balsamic vinaigrette, and the oil, and blend it up so it's light and frothy.
- Pour in to your favorite egg pan and cook.
- When they're done the way you like them, serve them on a plate and sprinkle a little cheese on top.

The eggs are light, sweet, creamy, and full of essential fatty acids.

You will feel you're at a restaurant for sure; they are truly gourmet.

Hey, take it from there. Add toasted almonds, maybe slices of avocado on the side.  The sky is the limit, don't get me started. I love a special Sunday breakfast. We have all earned it .

I love this fruit and nut bread from La Brea bakery. Makes great toast!

I have even discovered this coconut spread: Prosperity Organic Foods - Organic Coconut Flax Butter

• Gluten free
• No trans fats
• Organic
• Vegan
• Raw

A little of this coconut spread and avocado on top of your bread - so good for your skin, heart, eyes, cognitive ability, and even metabolism.

Be creative and Indulge!!!!!

Full entry | posted by Gregory Joujon-Roche in Nutrition
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Hi!  I thought I would share with you some of the great stuff going on in the world of supplements beyond my own line of supplements.  There is an amazing super food that I am profiling today - it's called E-3 Live!
APHANIZOMENON FLOS-AQUAE (AFA) BLUE-GREEN ALGAE
Aphanizomenon flos-aquae (AFA) Blue-green algae is the first protein and most ancient food on earth. At the bottom of the food chain, it is the most nutrient-rich food (ounce for ounce) known to be created by nature. This simple organism is complete nutrition in its most basic form - the "building blocks of health". Wild AFA blue-green algae is a superb natural source of nutrients for the body. It boasts outstanding levels of chlorophyll, vitamin B12, beta-carotene, iron, protein, enzymes, amino acids and many more complementary nutrients in a completely assumable form. As a result, it can help to increase energy, correct imbalances, oxygenate cells, and realize high levels of physical and mental health. AFA is a very nutritious, whole food containing over 64 nutrients that are 97% absorbed by the body.
We are pleased to carry AFA in many forms @ Real Raw Live Inc., including the latest E-3Live. 
This is actual wild AFA right out of a bottle, into your mouth; it is incredible!  You can feel the effects immediately.  We have a shot bar @ Real Raw Live and our number one request daily, besides my Fat Burning Lemonade of course, is a shot of E-3.
I highly recommend that you make this super food a part of your day and apart of your life!  It will give you so much feel good energy and add years to your life!
All the best in health!

Full entry | posted by Gregory Joujon-Roche in Nutrition , Supplements
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SCORING: None of these questions, as you probably figured out, should be answered with a “yes.” 
They are all indicative of a certain degree of addiction. 
Even so, you probably did answer “yes” to at least one question, because most people have some degree of an addiction to sugar.  The question is, what degree?

The Degree of Your Addiction

If you answered “Yes” to this many questions, your Degree of Addiction is:

• Zero: None – you’re amazing.  You’re far less addicted to sweets than most people are.
• 1-5: Aficionado.  Be careful – sweets have their own agenda.  Right now, they’re not a big problem – but they can become one.
• 6-10: Last Stop in Normal-Land.  You do not have a healthy relationship with sweets, but you’re not yet an addict.  Try to take control now.
• 11-15: Unhealthy.  Check yourself into Sugar Rehab.  You’re well on your way to diabetes or obesity.  Sugar is a drug for you.

SOLUTIONS

1. BE Honest with your self and try to focus all your willpower on overcoming this problem of sugar .
2. Avoid sweets as much as you possibly can.  They feed the fire of your addiction.  Substitute other foods for sweets, even if these foods have more calories.  The fewer sweets you eat, the less you will be physically addicted.
3. Learn to find hidden sugar.  Find  all the various words on labels that mean “sugar" like  Corn Starch  or Dextrose.
4. Eat protein  and good fats . " EFA'S ".  This will help your sugar cravings to begin to subside.
5. Be careful about alcohol.  It’s a form of sugar.  It aggravates sugar addiction.
6. Limit starch as much as you reasonably can, because starch converts into sugar almost instantly, and increases sugar cravings.  When you eat starchy foods, go for the low-starch, high-fiber ones.  For example, eat vegetables instead of bread, or fruit instead of pudding..
7. Eat Cinnamon, a spice that helps stabilize blood sugar levels.  As your blood sugar stabilizes, your cravings will decrease.
8. Limit caffeine, because it causes blood sugar levels to fluctuate excessively.
9. Take other supplements that also help reduce sugar cravings (by leveling blood sugar swings).  These supplements include vitamin E, niacin, magnesium, B-6, and zinc.
10. Exercise, to improve the sensitivity of your cells to insulin.  This will decrease hunger and cravings.
11. Talk to other people about your sugar cravings in a serious way – not like, “Ha-ha, isn’t it cute that I’m addicted to chocolate?”  More people die from food addiction than drug addiction.
12. Don’t expect the problem to go away quickly, or easily.  You have to make it a life style choice.

All the best in health ,

Full entry | posted by Gregory Joujon-Roche in Nutrition , Quizzes
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Here is a quiz for you:
The goal is to determine how much your body is addicted to ingesting sugar each day.  To obtain your score, ask yourself and answer YES or NO (honestly) to each of the following questions.

1. Have you repeatedly vowed that at a certain future time such as after the weekend, or after the holidays – that you will begin to strictly reduce your consumption of chocolate, or other sweets?
   YES or NO
2. Did you formerly buy just one candy bar at a time, but now frequently buy more than one?
   YES or NO
3. If you suddenly realize that you have no sweets or dessert in the house, does it make you uncomfortable?
   YES or NO
4. Do you occasionally sit down to eat one serving of ice cream, or another type of dessert, but end up eating far more? 
   YES or NO
5. Have you ever thrown up after eating too many sweets, or too much dessert – either inadvertently or on purpose?
   YES or NO 
6. Do you ever lie to other people about your consumption of sweets?
   YES or NO
7. After eating a lot of sweets, or too much dessert, do you ever feel bad the next morning, as if you have a hangover?
   YES or NO
8. Do you feel unsatisfied with your dinner if you don’t have dessert?
   YES or NO
9. When your kids, or other family members, get candy for a special occasion – such as Halloween, Valentine’s Day, or Easter – do you repeatedly sneak some of it?
   YES or NO
10. Do you go to the store more than once a week solely to buy sweets or dessert?
    YES or NO
11. Do you have a secret hiding place for sweets, which nobody in your family knows about?
    YES or NO
12. Do you get irritable, shaky, or uncomfortably hungry in between meals?
    YES or NO
13. Do you fantasize about sweets or desserts more than once a week?
    YES or NO
14. Do you tend to make jokes about how certain sweets,such as chocolate, are your vice?
    YES or NO
15. Do you get angry or defensive when a friend or family member comments about your consumption of sweets?
    YES or NO
16. Is it hard for you to sit through a movie at the theater without candy?
    YES or NO

I will post the scoring and some explanations next post.

All the best in health

Full entry | posted by Gregory Joujon-Roche in Nutrition , Quizzes
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DON’T GO ON A WEIGHT LOSS DIET.
There are 8-10 weeks until Summer - here is the right way to get to the right weight.
Almost all diets start with severe food restrictions, and then later allow people to eat more, once they reach their goal weights, in the diets’ Maintenance Phases.  It sounds sensible, but it doesn’t work.
Ninety percent of all people who try this approach gain weight from it. 
Why?  Because the strategy itself just makes the process of weight management harder:

• It triggers the starvation response of caloric hoarding, causing people to gain weight even when they adhere to low-calorie maintenance phases.
• It creates a psychological feeling of deprivation, which eventually contributes to excessive eating.
• It gives rise to a sense of entitlement, making people feel as if they deserve to eat more than they really should.

Instead, pick a goal weight - something very reasonable - then start eating the amount of food you would eat once you had reached that weight.  Feel free to eat as much as you would if you were trying to maintain that weight.

Why?

1. It’s relatively easy.  You won’t feel as if you’re starving.  You probably won’t even feel as if you’re on a diet.
2. You won’t trigger the starvation response of caloric hoarding.  You’ll continue to burn calories normally.
3. You will lose weight, because you’ll be eating somewhat less food than you are now.  Right now, you’re eating enough to maintain your current weight.  When you eat enough to maintain a lower weight, you’ll be eating less food.

You’ll simply lose weight a little more slowly than if you were on a painful, starvation diet.

Everyone insists on losing weight fast but only because they’re suffering.  When people aren’t suffering, they have plenty of patience.  After all, we all have enough patience to wait the whole year for summer vacation, and for the winter holidays.  We’re all patient enough to wait for retirement.
People are good at waiting.  People are patient.
Of course, they’re only patient when they know they’ll get results.  But you will get results if you use the slow-but-sure approach.  It’s virtually guaranteed.  Stick with a good diet, and you’ll end up with a good body.  It’s common sense.
When you employ this approach, your life starts now.  You won’t have to wait anymore for that magical day when you look at the bathroom scale and say, “I’ve arrived!”  With this approach, you arrive the day you start.  This approach takes the focus off the end result, or product of weight control, and puts the focus on the process of weight control.  That’s extremely valuable, because the lifelong, never-ending battle for a good body is completely about process, rather than product. To begin this process, you simply need to determine your goal weight, and then start eating the proper amount to maintain that weight. 

To figure this out, review the section of a past post entitled “Calorie Counting”
If you do start this today, you’ll find out immediately if you really can be satisfied with the amount you get to eat at your goal weight.  If you’re not satisfied, it’s better to find out now, instead of in the future, after you’ve suffered through a difficult, debilitating diet.  The ironic truth is, your body will actually be healthier, and more physically capable of longterm weight management, if you stay overweight, rather than yo-yo your weight.  The yo-yo effect wreaks havoc upon the glands and organs that govern weight management. 
If you discover that your maintenance regimen doesn’t provide enough food, you can pick a more realistic goal weight, or increase your exercise.
If you try this approach, you can get off the yo-yo cycle of failure. 
It’s within your power, trust me! 
You can start living and approaching your goal today.

Full entry | posted by Gregory Joujon-Roche in Nutrition , Weight Control
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Serving size:   Be aware that little candy bar that doesn’t seem to have many calories might be two servings, or even three.

Calories:  This is key.  Look at calories first.

Fat:  Pay close attention to fat!  Here are reasonable levels per serving:
- Saturated fat:  0 to 0.5g. Look out for saturated fats!  They’re terrible.
- Trans fat:  Absolutely 0g.  Avoid it completely.
- Polyunsaturated fat: Up to 5 grams is acceptable.
- Monusaturated fat: Up to 5 grams is acceptable.

Cholesterol:  Up to 20 grams is acceptable.

Sodium:  If it’s more than 200 mg., avoid it.

Dietary fiber:  The more, the better.

Expiration date: This is important.  Eating fresh food really makes a difference.

Full entry | posted by Gregory Joujon-Roche in Nutrition
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Let me reply to another question from our One Body, One Life community - actually, here are a series of questions from Alfredo on the post about food reactions and getting a flat stomach:

Hey Alfredo,
Let me address your questions as specifically as I can by typing your question first, OK?

Greg: So my questions are, do you react to the foods instantly or does it depend on the amount consumed per day?

Both actually, but you would be amazed how we acclimate and adapt to food allergies. So instead of looking for a reaction, you're better off cutting them out of your daily diet one by one and looking for what gives you relief, makes you feel better, more energetic, and less inflammatory (or inflamed).
Perfect example: you would be amazed how much inflammation eggs cause to our bodies and I love eggs.

Also, does taking digestive enzymes help with the reactions?

Enzymes help with efficiency of digestion and assimilation, which in effect can reduce a reaction response - exceptions are wheat or dairy. Enzymes don't help with them, Alfredo.

Greg:  last but not least, you mentioned an expensive test with the doctor to see what foods you would react to - what's the name of the test? Cheers!  Alfredo

Yes, there are blood tests, prick tests, and even DNA tests. Just try to find a local certified nutritionist in your area and they should be able to easily direct you in the right direction.

Cheers to you Alfredo, and I hope this helped.

All the best in health!

Full entry | posted by Gregory Joujon-Roche in Community Questions , Improved Appearance , Nutrition
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Well. the weekend is here and many of us may go out to dinner - many of us eat out all the time.  It’s just a part of the modern lifestyle. These are the basics to help maintain a balance to dining out.  You would be amazed how simple commitment to simple rules really adds up and pays off!

Rules #1, #2, #3, #4, and #5: Eat like you do at home.  Don’t eat excess calories just because you’re in a restaurant.  If you do, you’ll end up shunning restaurants.  Or you’ll end up overweight.  There are invariably a number of healthy dishes that are served in virtually every restaurant.  Find them.  Enjoy them.  You’ll feel so much better about eating out.  You’ll end up doing it more often.

Rule #6.  Order simple foods. The more elaborate your dish is, the more likely it will be to contain hidden calories.  If you can’t tell exactly what’s on your plate, it will probably be fattening.  After all, why shouldn’t the chef hide cream, butter and sugar in his food?  His only job is to make the food taste good.  He’s not your dietitian or your trainer.

Rule #7.  Skip the bread.  At home, you don’t sit around for half an hour before dinner eating bread and butter, do you?  It’s too fattening!  If the service is slow and you can’t wait to eat, order a salad.  If the bread looks fantastic, have half a piece, very lightly buttered.

Rule #8.  Share your appetizer.  Or skip it entirely.  Appetizers are almost always higher in calories, per volume, than entrees.

Rule #9.  Share your dessert. Or skip it.  You wouldn’t eat a 600-calorie concoction at home, would you?  Great desserts are fun, but like all intense pleasures, they’re best in small amounts.

Rule #10.  Focus on the things that don’t make you fat.  The ambiance.  Your company.  The pleasure of having someone else do all the work.

Remember, dining out can be a very pleasurable, sensually satisfying, and healthy part of your life – it’s your choice.

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Nutrition , Quick Tips , Weight Control
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At the end of the day, what matters most is calories-in vs. calories-out.  Therefore, the rock-bottom foundation of weight management is knowing how many calories are in various foods.

But KEEP IT SIMPLE!

You don’t need to memorize tables.  You just need to get a feel for which foods are high-calorie and which are low-calorie.  When you learn this, it will hammer home these two vital points:
You can eat low-calorie foods until you’re completely satisfied, and still lose weight.
You can only eat high-calorie foods in very small amounts. This is an absolute fact of life.  It should be carved in stone.  But it’s amazing how many people don’t really get it.

HOW MANY CALORIES CAN I EAT?
Before you learn to count calories, you should first get a sense of how many calories you can eat, without gaining weight.  Here’s a simple but effective way to calculate it:

Active people: multiply your weight by 15.  That’s the number of calories you can eat every day without gaining weight.  (Example: 150 pounds times 15 = 2,250 calories per day.)
Moderately active people: multiply your weight by 13 (at 150 pounds – 1,950 calories).
Inactive people: multiply your weight by 11 (at 150 pounds – 1,650 calories).

This number of calories should keep you from gaining weight, but it won’t allow you to lose weight. Let’s say you want to lose about one pound of body fat per week.  That’s a very reasonable rate of weight loss, which will not trigger the starvation effect of caloric hoarding, and result in a rebound weight gain.  To lose one pound of body fat, you need to eliminate about 3,000 calories, through food restriction or extra exercise.  If you do it with food restriction, divide 3,000 calories by 7 days, which is 428 calories per day.  Then, subtract 428 calories from your daily total.  (Example: if you’re an active 150-pound person, you can eat 2,250 calories, so subtract 428 from 2,250.  It comes to 1,822 calories per day.)

If you choose to lose weight with extra exercise instead of food restriction, you should know that exercise burns about 300 to 500 calories per hour, depending on how strenuous it is.  Jogging, for example, burns about 500 calories per hour, and walking burns about 250.

Therefore, when you combine caloric restriction with exercise – and empower these two elements with cleansing and mental focus – the sky’s the limit!

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Nutrition , Weight Control
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Here is a question from a reader:

Hi Greg, What about folks on the go? Can you recommend protein bars, meal replacement bars, etc.? I know they're not chock full of goodness but when time is limited...you have to eat something decent so I opt for a bar in the morning for my commute. Thanks for your blog.
Chuck

Hey Chuck,

That is a great question . Unfortunately, so many of the bars out there today are garbage wrapped in a healthy package.  But at the same time your comment is absolutely right, Chuck, you need to get some fuel in the body, which in term drives your metabolism and dictates everything else.

The answer to this question is then "The Line", Chuck.

What is that line of quick grab to keep things moving but healthy enough not to make you go backwards? And by the way, we all deal with this scenario on a daily basis.

Here is what I suggest even with the busiest mornings:

- Start your morning off with a quick shot or even a little morning shake.  All you need is a scoop of protein, a squirt or tablespoon of omega 3, 6, and 9 oil, a scoop of super greens or 1 ounce of an E3 supplement. All of these are found in any health food shop.
Now, it's not pretty, but just mix it up with water, knock it back, and get on with your morning.

- Now, for your commute in to work you can make your own trail mix.  Go by a bag of raw almonds and raw unhusked sunflower seeds. (All unsalted) Just put them in a baggie, couple hand-fulls max. You can throw a couple fresh apple slices cut up in there, as well, but no dried fruit, Chuck.

I know this is like your mother giving you that home made lunch that is so not cool when all your friends are eating @ the cafeteria, but suck it up.  This is best because you control the ingredients and the serving size.

Also, Chuck, I am not sure where you live but I own an organic shop, Real Raw Live, so I have my thumb on the latest greatest bars. Here are three great bars for you, but know that some of these are micro companies and distribution may be tough.  Best to try to find these and all the products I mentioned online so your not driving all over town.

1. Wild bars: these are great because they contain blue green algae, Maca and raw cocoa.
2. Go-Raw Bars: these are great because they are filled with EFA's like flax seeds and actual sprouted pumpkin seeds (link takes you to Amazon.com).
3. Raw Revolution Bars: these are great because there are live food, kosher and uncooked -"Amazing" (link takes you to Amazon.com).

Hope this helps and really appreciate you taking the time to email me.

All the Best in Health.

Full entry | posted by Gregory Joujon-Roche in Nutrition
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OK, here it is.  The most clear and basic breakdown of proper nutrition!

Just Follow These Two Rules:
Rule #1: Eat healthy food, in moderate portions.
Rule #2: Follow Rule #1.

Definition of “healthy food”: Food that is relatively low in calories and relatively high in nutrients.

Further definition of “healthy food”: The food your mother told you to eat.  Food that’s close to the earth.  Including:
• Low-fat protein (fish, beans, soy, and lean meats).
• Vegetables (especially low-starch, water-rich, high-fiber vegetables).
• Fruits.
• Whole grains, in limited amounts (particularly without added yeast).
• Foods rich in essential fatty acids (good oils, nuts).

Virtually all of this food should be whole, non-processed food.  In other words, not in boxes or pink and yellow ribbons tied to it.  This means you should avoid, as much as reasonably possible:
• Sugar, sweets, and desserts.
• Refined grains.
• Fast food from restaurants, except for salads.
• High-fat meats, trans-fats, and fried foods.
• Processed foods from grocery stores.

Definition of “moderate portions”: Portions that do not add up to more calories than you burn off during the day.

That is all you need to know!

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Nutrition
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How many of us know a friend that takes handfuls of pills on a daily basis?  Talk about overkill!  I am sure that many of these supplements probably cancel each other out in the body and you wind up peeing them out of your system along with your money.  I want to do a post today on keeping it simple, as it pertains to vitamins and supplements.

I am a big believer in supplements; believe me I have a whole line I have created!  But there seems to be a pill for everything these days in our ever growing wellness world.  I am not even touching on prescription medicine, that is an entirely different blog!  There are metabolizers, libido enhancers, carbohydrate inhibitors…it goes on and on!  I am here to say keep it simple!

Here is what we all need.  Good, wholesome, nutritious food and plenty of water.  Really, that should be the recipe for life.  But with today’s world of fast pace and stress, we need supplements to help keep us from getting depleted.  This is why I believe in the basics.

People always ask, "Greg, what are the fundamental supplements I should add in my life?”  This is a big question.  I developed the six essentials to do just that.  Six basic supplements that work together and support each other in your body.

Check them out:
1.  Omega 3:  The vitamin of the fat world for healthy skin, eyes, and heart.
2.  Immune elixir:  Pill a day keeps the doctor and hay fever away.
3.  Fat Burning Lemonade:  The revolution that converts fat to energy.
4.  Calcium:  It's all about healthy bones!
5.  Multi vitamin:  Super energy food.
6.  Protein Powder:  The building blocks of our bodies.

There you go.  These are the basics, and plenty.  Believe me!  But you see, even my line, as basic as it is, is a lot of stuff.  Now, I do have one product in my six essentials which I call Fat Burning Lemonade.  Even this so called sport supplement is pure product, no fillers, nothing.  Just L-carnitine to burn fat and D-ribose for energy and recovery.  Together, they are a great one-two punch that actually works!

Anyway, the point here is not to push my products too hard.  You know how to find them.  But just try to be aware of what products truly serve you.  And remember, you can make up these so called vital nutrients we lack in our busy lives through a well balanced diet.  Supplements are needed in today’s world and they serve a purpose indeed.  But please don't get carried away and think a handful of pills can replace a well balanced diet.  Be smart, be informed, and be conservative with such a growing commerce of supplemental wellness.  When in doubt, take the minimum and let nature do the rest.

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Nutrition , Supplements
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Good Monday, my One Body, One Life family.  It's December 11th - what I call the Holiday Hump.
If you have been mindful of your nutrition and diligent about your training, well done!  This date is usually when we all start to kick in the shopping and treats and call it a year!
No, No, No!  Don't do it!!!
We have exactly two more weeks and then it's Christmas; three more weeks and good-bye 2007.
Your doing so well - stay with it - you will feel so good for getting through it.
Now the rest of you/us who have been slipping slowly... use this remaining time to tighten things up.
Go out with a bang.  All you have to do is dedicate 30 minutes of exercise for three days straight.
Then take a day off and repeat the cycle again.
30 minutes can be spent on any type of exercise, but the most effective form of exercise is cardio, cardio, cardio.  Just keep it simple, but commit to this cycle.

When it comes to your diet, let's keep it even simpler and not even focus on food, OK?  Let's focus on hydration.  Really try to get your water intake up.  Follow my simple equation:
Drink half your body weight in ounces of water every day.

I know doing this is not easy, but commitment to anything during the holidays - besides eggnog and sugar - is an achievement, and don't underestimate the power of these two simple formulas.

Now, a couple more tips to add if you're feeling the joy pumping through your body:

1. Pick one resistance exercise and add it to the end of you daily cardio routine - but it must be a rep out set - meaning if it's push-ups, sit-ups, lunges, or plias, just do one set but go for it! Go slow and do one giant set. 
2. Start every meal with a bite of protein and try to avoid white sugar as much as possible.

Again, all simple stuff but powerful results for both the body and the mind.
All the best in health!

Full entry | posted by Gregory Joujon-Roche in Holidays , Motivation , Nutrition , Weight Control
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Hi everyone!!  Just wanted to say Happy Thanksgiving and give you a couple eating tips to help ease us a bit with all the grub going into our bodies this week.

First of all; enjoy, enjoy, enjoy!  That's what the holidays are all about.  Friends, family, food, repeat!

The first tip starts today, right now.  You want to drink as much water as you can. Not all at once; but grab a tall bottle of water and start drinking.  Sip throughout the day and night and try to drink 100 ounces minimum of water, ok?  Also, really watch your salt intake today.  Keep your diet as simple and routine as possible.

Now for the big day, start slow and pace yourself.  Easier said then done, I know, but give it a shot.  A little conscience effort can go a long way and really help avoid the hangover from the day.  Now, hangover can be from food as well as booze.  With the booze, try to stick to this simple formula.  For every cocktail or wine, try to match drink for drink with 8 ounces of water.  Simple as that, but easier said then done for most people.

When the big meal comes, the key again is pace.  Chew your food, savor it; but remember to enjoy, enjoy, enjoy!  It's funny.  I am talking to myself really!  I feel like the worlds biggest hypocrite @ the moment, but I am really going to try this year!

Take breaks while eating.  Talk and tell stories; step back for a second and take it all in.  Everything surrounding the food is worth a notice.  Connect with family, take that time.  Making the event stretch out will make for efficient digestion, and the extra fluids through out the day helps tremendously.

The next day, if possible, try to avoid the leftovers.  I know this is a tough one, but do your best!  What will be, will be.  But if you can, avoid the leftovers and avoid protein; eating mostly vegetables throughout the day.

Another great bonus and catalyst for proper digestion is go for family outings.  Maybe an after dinner stroll altogether.  Hey, even your uncle or distant cousin that slept over might be up for a morning jog to help kick in the digestion and calorie burning!  You may even have a 17 year old, once removed, sort of stepsister who is now 21 and HOT, to go exercise with.  Hey, it could happen :)  The point is, just put it out there!  You never know how a little shakeup can create a new.

So, to recap.

Day before:
Extra hydration the day before and keep your food intake simple, avoiding salt.
On the day:
Pace yourself, savor the moments, take breaks while eating and match all spirit and wine drinks one for one with an 8 ounce glass of water.
Day after:
High fiber eating via green veggies and colorful salads to help push the rich foods and proteins through your system.  Avoid protein intake if possible and no leftovers.
Bonus:
Try to be active with family; hikes or exercise challenges with that uncle or cousin you haven’t seen all year.

I hope these simple tips help.  I really want to be practical without taking away from the fun and tradition of a great turkey day.  Enjoy, enjoy, enjoy!  All the Best in Health to everyone and their families this Thanksgiving. 

Gobble Gobble!!

Full entry | posted by Gregory Joujon-Roche in Holidays , Nutrition
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I have to say, I am guilty of my limited and narrow minded nut use.  When a client asks for a good nut, I always suggest almonds.  Well, here are some other great nut alternatives for you.  My thanks to Men's Health and The American Journal of Clinical Nutrition for helping me out with stats and percentages.

1.  Walnuts:
In a one ounce serving size, walnuts pack 2 grams of fiber, 4 grams of protein, 2.5 grams of omega three, and 2.5 grams of monounsaturated fat.  Remember, omega three is an anti-depressive and a great fat burner!
2. Brazil Nuts:
One ounce yields also 2 grams of fiber, 4 grams of protein; but 7 grams of monounsaturated fat.  Brazil Nuts also contain selenium; so much that no food packs more.  Selenium helps in preventing prostate and colon cancer among other benefits.
3.  Pistachios:
One ounce of these nuts provides 3 grams of fiber and 6 grams of protein; wow!  Monounsaturated fat is @ 7 grams and this nut actually helps lower your cholesterol.
4.  Pecans:
One once of these incredible tasting nuts provides 3 grams of fiber, 3 grams of protein, and 12 grams of monounsaturated fat.  Pecans pack the most anti-oxidants than any nut on the planet.
5.  Hazelnuts:
One ounce of these nuts provides 3 grams of fiber, 4 grams of protein, and 13 grams of monounsaturated fat.  Hazelnuts are one of my most favorite nuts.  They help lower cholesterol as well.  The problem with me is I like them in, especially in chocolate!!!!!!!!!!!

So, the next time you get stuck in a nut rut expand your horizons a bit and venture out to some of the other possibilities in this crazy world of nuts!

Have a great weekend!  All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Nutrition
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Good Monday everybody!
Many nutritionists will prescribe a free day or a cheat day in your eating programs.  I understand and support the theme of a free day, but I feel we can even take it one step further.  You see, it's not about eating whatever you want because ingredients like high fructose corn syrup or crazy names like "blue 2 lake" or "yellow 5" should never be in our bodies, ever!!!  I feel we are smarter, and we can recreate a meal and make it a smart meal.  The result: you have the satisfaction of that free choice, but still keep your bodies free of chemicals and modern day ingredients.  In my opinion, is just poison to the body - plain and simple.

We all know certain foods are bad for us, and yet we still blindly eat them anyway.  Isn’t that just ridiculous?  That's how I felt this Halloween when Dylan had M&Ms for the first time.  I looked @ the wrapper and felt so foolish letting him have them!  Badparent.com.

But the odds are stacked against us, with all the marketing and advertising in today’s world.  It's hard - all his friends eat them and I feel like the outcast or enemy.  So, I let him have some and it has bitten me in the butt ever since.  It's all he wants now!  “Papa, please I want more M&Ms!”  His friends @ school have them in their lunchbox, all in the mini M&M packaging, and “why can't I have that too, Papa, why why why?!!”  Grrrrrr!!!  Well, now that I'm looking at it, yes, our lunchbox does seem very dull, but, you know, that's the way it is.  Deal with it till your 18, and then do what you want.  I refuse to take on the guilt!  I know he knows inside where we are coming from:  Love.  So, I am not your best friend, I am your parent and there is a difference.

Anyway back to my point.

So instead of suffering or giving in to the constant campaign of artificial foods, here is a great example and recipe of a healthy, but tasty, alternative.  This is my "Mexican Fajita Special", just for you my One Body, One Life family!  Yes, it takes a little creativity and specialty shopping, but it's worth it.  So here is your list:

Ingredients:
-Corn tortillas: *sprouted if possible
-Black Beans: Organic
-Chicken Breast: Organic
-Quinoa: Organic
-Sprouts: any kind is fine, Organic
-Tomato: Organic, dice it
-Avocado: Organic, dice it


OK.  To start, just grill the chicken dry, or if cooking in a pan, just add a little water.  Cook the quinoa, warm the beans, and warm the tortillas.
Now, put some quinoa, black beans, avocado, and chicken in a warm corn tortilla.  Sprinkle some diced tomatoes and add sprouts.  Just roll it up and enjoy!

They taste pretty amazing.  The protein, fat, and fiber really balance each other out while the carbohydrates are really kept in check.  The only thing that is not perfect about this meal is the food combining element.  But, it's pretty close and the overall meal is fresh, tasty, and very, very healthy!

Have an open mind and try it.  The whole meal took me 30 minutes to make, and all the separate ingredients made it fun to use your fingers and get messy.  You can apply healthy principles to so many of these types of meal.  Just make the effort!  You’re worth it and it does not take to much time.  Just takes commitment to your well-being.

Hope this inspired you to make this week and holiday period exciting and as healthy as possible!  All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Nutrition , Recipes
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Hi everyone!  I've received a lot of mail regarding the video post about kiefrr madness.  A bunch of you feel limited because you can't make it in to my shop, Real Raw Live.
But, I did the video post to share with you; so you can do it on your own, as well. 
Let me post the recipe for you now.
The only tricky thing is coconut kiefer; unfortunately for now it’s pretty hard to find.  You can switch it with another kiefer source; though the coconut kiefer really is unique, amazing, and dairy free.
Anyway, do you best; just make sure your kiefer is the finest you can source!
Here you go:

• 4 oz date water: just 1/4 of a date blended with 4 oz of water for this drink.  It's high in natural sugar so be conservative!
• 4 oz coconut kefir
• Small scoop of fresh or frozen raspberries
• Small scoop of fresh or frozen mango
• 2 oz fresh ginger, juiced or cut up in to very small pieces with the skin on
• 1/2 squeezed lemon
• 6 ice cubes
• Blend!!!  You can adjust any or all ingredients to taste.
  

Remember, this is a pro-biotic and is amazing for your belly, but it is a powerful tonic drink as well so sip it and see how you feel.  It's powerful stuff!
I will video another shake for you, as well, and follow up like this in another post.  And, I will make it a little user friendly, ok?
All the best in health!

Full entry | posted by Gregory Joujon-Roche in Nutrition
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Hi everybody!!  I am going to periodically bring in guest experts to share with us great info. and interesting articles on the latest in Health and Wellness.
Rebekah Winquest, Holistic Nutritionist, is a good friend and has it going on indeed.  Check out this post she's contributed and for more from her, visit www.justgoodenergy.com:

The Truth About Artificial Sweeteners
There are various “sugar-free” sweeteners available on the market today, most of which should be avoided and better yet banned from production.
The harmful sugar substitutes are commonly known as: 

• Aspartame (Equal, NutraSweet, Sweet N’ Low)
• Sucralose (Splenda)
• Saccharin High Fructose Sweeteners
• Refined Sugars and Acesulfame-k (Sunette, Sweet & Safe, Sweet One)

Let’s explore these “Natural Sweetener Imposters”, breaking down in detail both aspartame and sucralose for you, and see if you aren’t appalled.

Aspartame
When you see “sugar-free” or “Sweetened with NutraSweet Sweet N’ Low”, or “Sweetened with Equal” on a food label, or if the ingredients include aspartame, a red flag should start waving.
Aspartame is an artificial sweetener synthesized from two amino acids: phenylalanine and aspartic acid with methanol (wood alcohol).  It is used to sweeten unheated diet foods, diet beverages and powdered sugar substitutes.  Recent European research shows that ingesting aspartame leads to the accumulation of formaldehyde in the brain, other organs, and tissues.  Formaldehyde has been shown to damage the nervous system, immune system, and cause irreversible genetic damage in humans.  Aspartame has thus been linked to brain chemistry changes, tumors, behavior changes, headaches, depression, seizures, hives, vision problems, and menstrual difficulties. 
Researchers also found that foods containing aspartame, when consumed by women during pregnancy, have had an adverse affect on fetal brain development.  Aspartame has also been linked to Alzheimer’s disease.
An extremely large number of toxicity reactions have been reported to the FDA and other organizations.  However, the FDA has repeatedly chosen to ignore this evidence.  A recent report, just one of many, states that, “Of the 166 studies felt to have relevance for questions of human safety, 74 had Nutrasweet industry related funding and 92 were independently funded. One hundred percent of the industry funded research attested to aspartame’s safety, whereas 92% of the independently funded research identified a problem.” (Survey of Aspartame Studies: Correlation of Outcome and Funding Sources, by Ralph G. Walton, M.D., Chairman of The Center for Behavioral Medicine)   
Third party studies also found that the chemicals, which the sweetener aspartame breaks down into, could be up to 50 times more toxic in humans than in rodents.  Is this “sweetener” something that you actually want to ingest if given a choice?  You have a choice, and I recommend that you just say no.

Sucralose (Splenda)
Let’s talk about Splenda, otherwise known as Sucralose, also marketed by Johnson & Johnson under the catchy phrase, “It’s made from sugar so it tastes like sugar”.  Splenda sales have far surpassed those of any other artificial sweetener.  This “chemical” has monopolized the “Sugar-free” market behind the premise that it is a calorie-free natural sweetener.  There is not one piece of evidence that can substantiate those claims! 
Is Splenda a natural sweetener?
Read here and you be the judge: Splenda is a chemically altered version of sucralose.  Sucralose, by itself, starts off as a sugar molecule.  Splenda is produced by the process of morphing sucralose into a synthetic chemical through many stages in the laboratory.   This new “Natural Sweetener” is actually made by combining sugar molecules with three times as many chlorine molecules.  This new type of sugar molecule, known as a fructo-galactose molecule, does not occur in nature and therefore your body does not possess the ability to properly metabolize it.  Hence, the FDA is falsely claiming that sucralose passes through the body unabsorbed.  Since your body can’t metabolize it, the chemical remnants are stored throughout the body.  Sucralose consumption is equivalent to ingesting tiny amounts of chlorinated pesticides. 
According to Dr. Joseph Mercola, as of 2005, only six human trials, totaling 36 people, have been conducted on Splenda.  The only long term studies (a whole 3 months long) done on Splenda were after the FDA had already approved the artificial sweetener.  Of the entire population, 36 people is not a large enough sample to guarantee safety, but the FDA’s usual guidelines of what is safe for human consumption, and what is not does not fall into JGE’s guidelines by a long shot.  What is even worse is that the longest trial lasted only four days and they were looking at sucralose in relation to tooth decay, not human tolerance.  Furthermore, because Splenda is only a food additive and not a drug, the number of studies required to receive FDA approval is substantially less than a drug.  A scary fact is that no actual Long-Term Human Research has been done on this commonly ingested chemical.   
In the same way that Splenda was marketed with few studies proving any safety, few studies were conducted on aspartame and saccharine.  Studies didn’t really begin until the negative health effects of aspartame and saccharine began to rise, raising alarm and provoking investigations.  According to the Sucralose Toxicity Information Center, health side affects include shrunken thymus glands, enlarged liver and kidneys, decreased red blood cells, aborted pregnancy, diarrhea, reduced growth rate, and there are others.  Also be aware that Splenda is found in about 3,500 food products and surprisingly many products do not list Splenda/Sucralose as an ingredient.  Demand now, the labeling and research of this chlorinated chemical sweetener.  Splenda is not sugar, is not natural, nor has it been proven safe! 
*For further information and documented research, refer to: www.holisticmed.com and www.mercola.com.

Full entry | posted by Gregory Joujon-Roche in Nutrition
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As mentioned in my post over the weekend, our friends at New Chapter, wonderful partner of Real Raw Live, have offered to contribute their insight, findings and guidance to this blog going forward. 
Tarini Bauliya sent me this article on Gut Health.  I think this is an important topic - valuable wellness information - and so I asked and they agreed to let me share it with you as a post:

Never before been has gut health been so vital a component of longevity and wellbeing as it is today.
The gut; that “no-mans-land” between the esophagus and the colon, where food mysteriously generates vitality and health or not, is indeed the origins of the vitality we seek.
What is the gut though?
Imagine the gut as an ecosystem. Foundational to every healthy ecosystem, are trillions of microorganisms both good and bad, which determine the vitality of the system or if it is in decay. We are all poignantly aware of the challenges facing our planet today, with the ever-increasing list of environmental toxins, pesticides in foods and chemicals leaching into our water, all of these combine to form a veritable cocktail of chemical toxins, posing an ever-increasing threat to the vitality of both planet, and humans. The term “bio-diversity” has come to define the health, and sustainability of planetary ecosystems, and it is equally true of human ecologies. Probiotic species are the microscopic allies that manufacture “for life” compounds in our gut from the food we eat, and surprisingly, are capable of metabolizing this “chemical cocktail”, and transform it too, into life!
Probiotic = “for life.”
Probiotics or “positive bacteria” have a singular mission: manufacture for-life compounds to support the health of their ecosystem. Science reveals that humans are home to trillions of microbial species, both good and bad, with positive bacteria identified in nearly every organ system. In the liver, they help carry toxins away, aiding in the disposal of the many poisons threatening the ecology. In the gut they produce vital enzymes for digestion, form a protective barrier preventing pathogenic bacteria from adhering to the gut lining. Good bacteria form “colonies” that take up residency and “crowd out” pathogens that try to move in and set-up conditions of disease. Though perhaps surprising to learn, the gut has more neurotransmitters than does the brain! Probiotic bacteria support delivery of these chemical messengers to the central nervous system, leading science to explore the use of probiotics in the treatment of depressive disorders as well.
Which Probiotic To Choose?
Think “bio-diversity!” Choosing Lactobacillus Acidophilus, and Bifida Bacterium, is the place to start, though adding a variety of sub-species, helps ensure you are building “colonies” to perform their various, “for-life” missions throughout our body or “ecology.” New Chapter, a small company from Brattleboro, VT, formulates a variety of whole food supplements, which begin with probiotic fermentation to enhance the bioavailability of the nutrients. Among the line-up of powerful, symbiotic food nutrients they make, is their ALL FLORA; a “multi-strain” combination, complete with the “ferment media”, which is the food substrate the bacteria feasted on to grow, and multiply. When the probiotic bacteria metabolizes a food for increasing its number of cells, the food is “bio-transformed” into medicine, through thousands if not millions of new, novel compounds that get manufactured by the microbe, to create more “for life” responses in the environment. Foods like Miso, Kim Chi, Natto, Yogurt, Kefir and Kambucha, just to name a few, are examples of these “probiotic” foods that hold tremendous promise for human health. New Chapter began fermenting organic foods nearly 25 years ago, and is now the leader in this emergent category of nutritional supplements, with what they call “supplemental foods.”
What have you done for your probiotic colonies today? Take Care; supplement with symbiotic nutrients with New Chapter Organics and All Flora!

Full entry | posted by Gregory Joujon-Roche in Nutrition
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I thought I would do a post on supplements today, because with almost every order for our inquiry about our new product, Nutritional Complete, people are asking, “is this protein