Nutrition plays a large role in body and brain health

Nutrition plays a large role in body and brain health. A balanced diet can help decrease or eliminate depression symptoms or depression all together. Depression is linked to a lack of vitamins, minerals and an overall healthy diet. Key vitamins needed are B vitamins, especially B6. Not having enough B6 can cause mood swings and decrease production of serotonin (which is the body’s natural mood-altering drug). Serotonin can be increased through exercise. Vitamin B12 can lead to depression and memory problems as well, so don’t forget about your vitamins! Folic acid deficiency is common in the U.S., so it’s not surprising that depression rates follow the same trend. Folic acid can be found in leafy green vegetables and other vital minerals (such as calcium, iron, magnesium and zinc) can be found in bananas, avocado, chicken and whole grains. Foods to avoid or eat in heavy moderation include sugars and caffeine.

So, next time you’re thinking of taking medication, ask your self, am I eating a balanced diet? Have I worked out today? The answer may not be in the pill

For further information on nutritional supplementation see

Anthony McClanahan
April Green

Whey Protein

Protein Powders and how much protein you should consume!Share
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Whey Protein
Dusty R. Green, M.Ed.

Protein supplementation, contrary to common beliefs shared by many of my college and university colleagues, is of great benefit to all exercisers. The research backing the benefits can no longer be ignored. I use it and am pleased with the results.

The physiological principles of protein supplementation are simple: Exercise grows muscle, period. Protein supplementation provides a positive environment for the muscle to grow. Protein supplementation without exercise will not produce muscle growth. Supplementation provides a positive nitrogen balance in the body. Negative nitrogen balance puts the body in a catabolic state (muscle cannibalism), the state that most exercisers are in when they do not use protein supplements correctly. Amino acids (building blocks of protein) in the right amounts are necessary for the anabolic state (muscle growth). As we age, we lose muscle on a slow, consistent basis if we do not take the steps necessary to prevent the loss. If you recall, muscle is metabolically active; and the slow loss of muscle contributes to our fat stores.
Vegetarian diets are notoriously low in protein. They contain protein but in the wrong ratios to maintain a positive nitrogen balance. Generally, consuming food without protein supplementation will not provide the positive environment needed to grow muscle and will not keep you from losing muscle if you exercise aerobically (activities that require oxygen) or anaerobically (activities that do not require oxygen). There is an exception to the above statement: if you consume mass quantities of egg whites or other high protein foods regularly you may stay in a positive nitrogen balance. Unfortunately, the biological value of food protein is not as good as whey protein supplements.
Aerobic activities make your body need extra protein because you are creating a negative nitrogen balance. Have you ever noticed distance runners with well developed butt, thighs, and calves but comparatively small upper bodies? If you deplete your muscles of glycogen (fuel formed from carbohydrates), the body literally eats its own muscle (mainly upper body in this case) for fuel. Losses of protein in sweat, respiration, and hemolysis (death of red blood cells) increase dramatically as you exercise.
Burn patients and those experiencing other traumas display severe muscle loss. Their protein requirements are as high as athletes in intense training. People in this desperate state have suppressed immune systems. Proper protein intake enhances the immune system dramatically.
Studies prior to 1974 used sedentary individuals confined to metabolic wards as subjects for protein studies. As a result, most colleagues I mentioned before “hang their hats” on the Recommended Daily Allowances (RDAs). The RDA equates to approximately .36 grams of protein per pound of bodyweight. Uninformed professors, physicians, nutritionists, and dieticians who are funded by the meat and dairy industries still encourage you to eat their high fat products for protein fulfillment. If the proteins you eat are inadequate or inferior, the structures of your body will be inadequate and inferior. Because of the RDA’s being set at such a low range, it is easy for us to reach the .36 grams per pound of body weight by consuming the high fat meat and dairy products.
Dr. I. Gontzea and colleagues at the Institute of Medicine in Bucharest were the first to show in 1974 that exercising bodies need more than the RDA. For two weeks they gave sedentary athletes (not in training at the time of the study) .48 grams of protein per pound of body weight. That amount is 72 grams for a 150-pound person, equating to 33 percent more than the RDA. They stayed in a positive nitrogen balance. After the two week sedentary period, they instructed the athletes to exercise for two hours per day. Nitrogen balance dropped to negative within two days. Protein intake one third higher than the RDA put them into the catabolic state when they exercised two hours a day.

Dr. Gontzea then fed protein to another group of athletes in amounts twice the RDA of .72 grams per pound of body weight, which is 108 grams for a 150-pound person. As long as they remained sedentary, their nitrogen balance stayed positive. When they began exercising for two hours a day, it took four days for their nitrogen balance to drop to the negative status.
A study conducted at Tufts University by Dr. William Evans and colleagues showed that men who exercise regularly and moderately (less than two hours/day) in endurance sports such as swimming, running, and/or cycling need about .64 grams of protein per pound of body weight on days of exercise, equating to 96 grams for a 150 pound person.

Dr. Peter Lemon, a leading researcher in the area of protein found that endurance athletes need 25-50 percent more protein than the RDA, dependent upon the intensity and duration of the activity.

A study reported in The Physician and Sports Medicine showed that weight trainers (those who spend lots of time in the gym) need protein at a rate of 438 percent higher than the RDA to keep them in a positive nitrogen balance, equating to about two grams per pound of body weight; 300 grams for a 150-pound person.

I discovered that I need 85-160 grams per day (including the amount in my food) to grow muscle, depending upon how much activity I have per day. During my testing period (January 14-August 30, 1995), my weight went from 154 to 158 with body fat level at 8.3 percent equating to about one half pound per month. My lifting days were only two per week, one hour each, and I would do a full body workout each time for a total of two hours per week (compared to some lifters, not a lot of time with weights). My aerobic activities would consist of one to two hours five to six days per week. On the days that I lifted and did aerobic activities, I consumed the high range of 160 grams. From August 31, 1995 to November 4, 1995, I stopped protein consumption completely other than what my food contained (about 60 grams per day). My weight slowly dropped to 151 pounds. I lost one percent in body fat, so I lost about five pounds of muscle during the two-month period.

Dr. Michael Colgan at The Colgan Institute in California created a guide for us to follow for protein supplementation. It is based on activity levels and body weight shown in table 21-1 below.

Table 21-1
Sports Training Category
Body Weight/Pounds Daily protein requirements for athletes (in grams).
Class 1 Class 2 Class 3
88 80 68 56
110 100 85 70
132 120 102 84
154 140 119 98
176 160 136 112
198 180 153 126
220 200 170 140
242 220 187 154
264 240 204 168

Table 21-1 above taken from Optimum Sports Nutrition, pg. 151: Used by permission from Advanced Research Press and The Colgan Institute.
Dr. Colgan defines Class 1 sports as those that demand strength first, then speed, then endurance. Class I includes weight training, shot put, javelin, discus, and men’s gymnastics. Class 2 sports are those that demand speed first, then strength, then endurance. Sprints of all kinds, jumping, boxing, wrestling, karate, judo, women’s gymnastics, and most ball games are in this class. Class 3 sports are those in which endurance dominates. These include middle and long distance running, triathlons, cross-country skiing, cycling, racquetball, and tennis.
Dr. Colgan adds that this system is for competition athletes and is based on maximum training levels of three hours per day or more. He says that if you put in only one to two hours per day, you need less protein and, therefore, need to move one class to the right. If you are already in Class 3, then move to the next lower bodyweight.
Dr. Colgan continues to say that the most amount of muscle gain they have measured in a year is 18.25 pounds in drug-free athletes. Based on his research, he disagrees with the magazine ads claiming “25 pounds of solid muscle in 12 weeks.”
Which Protein Is Best?
Egg whites, turkey, chicken, beef, etc. have low biological values (BV) compared to the protein supplements listed here. Cooking causes cross-linking which is a form of oxidation. It causes an undesirable bond between nucleic acids and proteins (free radical activity). You are consuming damaged protein.
Well-processed whey hydrolysate (pre-digested) is by far the best protein on the market. It has the highest BV of any protein. BV is the measure that scientists use to rate how well nitrogen is absorbed into muscles. Studies show that whey hydrolysate is much more effective than free form amino acids, soy, egg whites, and casein proteins.
Whey contains all of the essential and nonessential amino acids and has the three branched chain amino acids (BCAAs) in the highest concentrations found in nature. The BCAAs make up one third of muscle protein. L-Leucine, L-Valine, and L-Isoleucine make up the BCAAs. L-Leucine is used up faster than L-Valine or L-Isoleucine. Therefore, L-Leucine should make up the highest content of the three in the protein supplement you choose. All of the supplements listed here have been formulated based on this science. Space your protein consumption throughout the day. Some people have a hard time digesting more than 30 grams of protein per sitting. And don’t forget about our high whey protein cookies (15-18 gm/cookie) and bars (20-32 gm/bar).
If you are not taking in enough protein, you will know by watching your bodyweight and circumferential measurements drop without a drop in body fat. If you are getting too much, you will know because of a lot of low back pain and feelings of malaise. If you do not want to experience this discomfort, have a blood test for urea–called blood urea nitrogen (BUN)–during the time you are taking protein. Some labs call it Urea Nitr for short or Urea Nitrogen. The normal range varies from lab to lab. Some say 4-24 milligrams per deciliter (mg./dl.) and others say 7-25 mg./dl. Dr. Richard Passwater suggests that a BUN over 21 mg./dl. indicates poor health. My BUN measured 15 mg./dl. on July 22, 1995 while in the midst of consuming 85-160 grams of protein per day. I never experienced low back pain or feelings of malaise. If these symptoms happen to you, lower your protein consumption. After a while, you will excrete the excess and perk back up nicely.
High BUN can also be caused by dehydration. If you are NOT urinating every three hours, I suggest you bump up your water consumption until you do.
Beware of many of the protein supplements on the market. Many contain dangerous levels of iron. Others have higher-than-needed ratios of carbohydrate to protein. This means you would have to consume a lot of carbohydrates to get your needed protein thus over-loading you with unnecessary calories.
Eat well people! Eat Smart. Anthony McClanahan #41

Flax Seed Oil

The general dose recommendation is 1000 mg per 100 lb body weight. One tablespoon of the oil provides roughly 1000 mg. When adding oil to your diet, consider how much you already get from other sources, such as walnuts and olive oil. If you often eat other omega-3 rich foods, adjust downward. Too much oil is laxative, but otherwise it’s not considered harmful to take too much.

Babies, toddlers 20-30 lbs: 1/4 to 1/2 teaspoon
Children 30-50 lbs: 1 teaspoon
Children 50-75 lbs: 2 teaspoons
Kids 75-100 lbs: 1 Tablespoon
Over 100 lbs, adjust up

Breastmilk: If you’re nursing, you can consume flaxseed oil and the beneficial oil will not only make its way into your breastmilk, the DHA (decosahexamine acid) will already be converted to its easily metabolized form, omega-3, ready to go straight to work in your little one’s developing body. Perfect! And as long as your child breastfeeds, you can deliver the essential fatty acid to her or him in this manner. Nursing mothers can consume 1000-1500 mg per day.

Formula: If you are not nursing and your baby is not yet on solid foods, all European baby formulas contains DHA, however, I do not know if they are vegan. If you have a contact in Europe, you might consider having them find out and ship it to you. Yes, it’s that important. Of course, we don’t all have friends in Europe. In lieu of that, ask your pediatrician if (s)he can recommend a dose and a way to supplement your baby’s formula.

Introductory solid foods: If you are nursing and taking flaxseed oil supplements, you won’t need to add it to your baby’s solid foods. If your baby is on American formula and has begun to eat solid foods, you can add flaxseed oil to solids in moderation (it has a laxative effect if too much is consumed). In a babyfood jar, use a few drops – no more than 1/8 t. Some babies have trouble converting the DHA in the oil to omega-3 fatty acid. Talk to your pediatrician when considering supplementing.

Shakes and smoothies: It’s especially nice to use the cinnamon-flavored oil by Spectrum, however, avoid their cherry flavor as it is not vegan (contains fish oil).

Nut Butters: Pour off the separated oil when you open a new jar of nut butter (save the oil for Asian dishes), and replace it measure for measure with flaxseed oil.

Hot cereals: Add oil to slightly cooled cereal.

Vegetables: Use as you would ‘butter.’ Pour a small amount over raw or cooked-and-cooled veggies; stir to coat. If the flavor is too strong, use less and combine with vegan spread or seasonings.

Fruits: Purees such as applesauce can get the flaxseed oil treatment. Fruits served with soy yogurt can be lightly coated in oil. Some kids will happily dip apple slices in the oil.

Juices: Add appropriate amount to your child’s favorite juice – it’s unlikely they’ll notice. If they do, cut back on the amount.

Sauces, dressings and dips: Add oil once the sauce has cooled to serving temperature. Add to salad dressings (your favorite brand, or make your own). Works well in gravies, tomato sauce, pesto, veggie dips, hummus, ketchup.

**Try These New Milk Options: Hemp & Goat**

Though its name might be a bit misleading, organic hemp milk is a perfectly legal, not to mention healthy, alternative for vegetarians or non vegetarians. Produced from the seeds of the hemp plant, this milk has only begun to be sold in the United States within the past few years.
One concern that people have about organic hemp milk is that it might contain some of the chemical THC (
tetrahydrocannabinol), which is found in marijuana. Rest assured that this ingredient is not present or associated with hemp milk.
Another concern is that the hemp seeds must be imported since it’s currently not legal to grow the hemp plant in the US. Some hemp milk producers have to rely on obtaining hemp seeds from farmers in Canada or Europe, where the growth of hemp plants for oil or milk is perfectly legal.
Health Benefits of Organic Hemp Milk
Organic hemp milk is also a great alternative to toxic cow’s milk and those who cannot consume dairy because of dietary issues.
One 8-Ounce glass contains the following healthy nutrients:

900mg Omega-3 Fatty Acid 
2800mg Omega-6 Fatty Acid 
All 10 Essential Amino Acids 
4 grams of Digestible Protein 
46% of RDA of Calcium 
0% Cholesterol 
Vitamin A 
Vitamin E 
Vitamin B12 
Folic Acid 
Vitamin D 
And more… 

How To Make Your Own Organic Hemp Milk!
1 cup hemp seeds (shelled)
5-6 cups of purified water
Natural Sweetener, such as Agave Nectar or Raw Honey

Recipe Makes: 6-7 cups

Combine the water and the Shelled Hemp Seeds in a blender. Use more water to achieve a skim milk consistency and less water to produce a heavier cream consistency of the milk.
Turn blender on high for 2-3 minutes, or until you reach your desired consistency. (I use the VitaMix™ brand blender)
After blending you can sweeten the milk by adding: Organic Agave Nectar, 
Organic raw honey, or Organic Vanilla. Blend again to mix sweetener. You can drink it thick or strain it through cheese cloth to remove the large seed particles. The seed pulp can then be used as an excellent body scrub, facial mask or compost.
It will stay fresh for 3 days in the refrigerator in a sealed glass container (I use a mason jar). Shake well before each use.
Parents: This is a very easy way to supplement a good source of organic protein, Omega-6 & Omega-3 Essential Fatty Acids in your child’s diet.
Organic shelled hemp seeds can be purchased online. (I personally use
Other Things You Need To Know About Organic Hemp Milk
It can be purchased in plain, vanilla, or chocolate flavors, and the boxes they are packaged in do not have to be refrigerated until after you open them. There are now multiple stores selling multiple brands, so if you are a consumer who prefers to stick to organic products, you should not have too much difficulty finding them.
Plain organic hemp milk contains no sugar, no cholesterol, and is free of soy and gluten. For many people, these factors make it an obvious choice for an abundant source of vital nutrients. The essential fatty acids, vitamins & nutrients that are contained in organic hemp milk provide a wide variety of health benefits.
The Declaration of Independence was first drafted on hemp paper.¹
Hemp Milk Benefits Include:
Strengthened Immune System 
Clear, Healthy Skin, Hair & Nails 
Strong, Healthy Heart 
Increased Mental Capacity 

NOTE: As with anything, you should always conduct a sufficient amount of research on any products that you are considering trying. There are actually quite a few different brands available on the market, and not all of them are made with organic ingredients. Try to get in the habit of reading product labels on everything, not just food and beverage items. When you regularly read ingredients of the things you and your family are using or consuming, you will develop a greater understanding of labeling practices and what to look for to be safe.
Organic hemp milk may very well be the best alternative for those of you who either do not like cow’s milk, suffer from lactose intolerance, or are vegetarians. While the taste of it may be something that you have to adjust to, you might just find that you actually prefer it to any of the other milk products you have tried. 



What does goat’s milk give you that cow’s milk doesn’t? In many parts of the world, goat’s milk is preferred to cow’s milk. Even in the United States, the goat is gaining popularity. Goats eat less and occupy less grazing space than cows, and in some families the backyard goat supplies milk for family needs. Goat’s milk is believed to be more easily digestible and less allergenic than cow’s milk. Does it deserve this reputation? Let’s disassemble goat’s milk, nutrient-by-nutrient, to see how it compares with cow’s milk.

Different fat. Goat’s milk contains around ten grams of fat per eight ounces compared to 8 to 9 grams in whole cow’s milk, and it’s much easier to find lowfat and non-fat varieties of cow’s milk than it is to purchase lowfat goat’s milk. Unlike cow’s milk, goat’s milk does not contain agglutinin. As a result, the fat globules in goat’s milk do not cluster together, making them easier to digest. Like cow’s milk, goat’s milk is low in essential fatty acids, because goats also have EFA-destroying bacteria in their ruminant stomachs. Yet, goat milk is reported to contain more of the essential fatty acids linoleic and arachnodonic acids, in addition to a higher proportion of short-chain and medium-chain fatty acids. These are easier for intestinal enzymes to digest.

Different protein. Goat milk protein forms a softer curd (the term given to the protein clumps that are formed by the action of your stomach acid on the protein), which makes the protein more easily and rapidly digestible. Theoretically, this more rapid transit through the stomach could be an advantage to infants and children who regurgitate cow’s milk easily. Goat’s milk may also have advantages when it comes to allergies. Goat’s milk contains only trace amounts of an allergenic casein protein, alpha-S1, found in cow’s milk. Goat’s milk casein is more similar to human milk, yet cow’s milk and goat’s milk contain similar levels of the other allergenic protein, beta lactoglobulin. Scientific studies have not found a decreased incidence of allergy with goat’s milk, but here is another situation where mothers’ observations and scientific studies are at odds with one another. Some mothers are certain that their child tolerates goat’s milk better than cow’s milk, and mothers are more sensitive to children’s reactions than scientific studies.

Less lactose. Goat’s milk contains slightly lower levels of lactose (4.1 percent versus 4.7 percent in cow’s milk), which may be a small advantage in lactose-intolerant persons.

Different minerals. Although the mineral content of goat’s milk and cow’s milk is generally similar, goat’s milk contains 13 percent more calcium, 25 percent more vitamin B-6, 47 percent more vitamin A, 134 percent more potassium, and three times more niacin. It is also four times higher in copper. Goat’s milk also contains 27 percent more of the antioxidant selenium than cow’s milk. Cow’s milk contains five times as much vitamin B-12 as goat’s milk and ten times as much folic acid (12 mcg. in cow’s milk versus 1 mcg. for goat’s milk per eight ounces with an RDA of 75-100 mcg. for children). The fact that goat’s milk contains less than ten percent of the amount of folic acid contained in cow’s milk means that it must be supplemented with folic acid in order to be adequate as a formula or milk substitute for infants and toddlers, and popular brands of goat’s milk may advertise “supplemented with folic acid” on the carton.


Parents of babies allergic to cow’s milk and other commercial formulas often ask if it’s safe to use goat’s milk as an alternative. In theory, goat’s milk is less allergenic and more easily digestible than cow’s milk, but it should not be used as a substitute for infant formula. Like cow’s milk, it can cause intestinal irritation and anemia. If your baby under one year of age is allergic to cow’s milk-based formulas, try either a soy-based formula or a hypoallergenic formula. If your baby can’t tolerate either soy or hypoallergenic formulas, in consultation with your doctor and/or a pediatric nutritionist click here for goat’s milk formula recipe.

This formula has stood the test of time. One batch contains 715 calories and nineteen calories per ounce, which is essentially the same as cow’s milk formulas. This is sufficient for an infant six to twelve months. A baby on goat’s milk formula should also receive a multi-vitamin with iron supplement prescribed by her doctor. In infants over one year of age, goat’s milk can be readily used instead of cow’s milk. (Be sure to buy goat’s milk that is certified free of antiobiotics and bovine growth hormone (BGH). (For more information about goat’s milk call 1-800-891-GOAT)

The Foods We Eat

I need you to put down that burger for a minute! The one overstuffed with lettuce and condiments dripping down your arm! I want to talk to you about food, the use of supplements and the proper nutritional program. Sounds good right? In order to maintain your core you just can’t put anything in it anymore then wonder why you are having such a hard time maintaining your budding, hot new ab muscles! Before you grab that 42 ounce of soda that came with the meal let me tell you that you need water before you need that soda! Without water your muscles won’t grow! Our bodies are 70% water, not 70% soda or juice. You should drink up to a gallon of water a day as an athlete to keep your body going. You want to grow more in your workouts and maintain you need to drink water!

You must understand that without the right amounts of regulated sleep our cells won’t regenerate. Skipping out on rest will take longer if you’re not allowing your body to regenerate the cells in your body that you need to build more muscle in your body.

Without protein we are useless, you can’t cut that out of your diet because proteins help in growing more muscles and getting rid of fat. Without large amounts of carbohydrates, athletes (and a low amount for non-athletes) we simply fall asleep on the job, in life in our relationships. I need you to be wide awake and working out from the heart, carbs is not something you need to skip out on in your diet. Reduce but never get rid of!

Ever wonder why humans have so many fights with themselves? It’s the old spoonful of honey scenario. I want you to try this the next time you think or know you are going to have a disagreement. Swallow down honey or something with dextrose sugar in it. Your life will heal up in just a few seconds after eating it. Once you try that you’ll have honey through out the house ready to be used!

Everyone has a diabetic reaction during a workout. It is the fitness folk who master their bodies and know their bodies that changes the cycle. Eating 1 hour before a workout is ok (depends on what you eat). Foods low in fat and high in carbs are awesome. Foods low in sodium and high in protein are fine as well. I eat a protein bar or a table spon of honey , this keeps me fully protected!

You are what you eat and when you come to your core and these workout stages you need to fuel your tank well if you want to workout from the heart!