Low Carb Mag September - October 2019

Medicinal Properties of Mushrooms Jeff Chilton

Low Carb Yoga Rachel Zinman

Top Low Carb & Paleo Podcasts Food Festivals

GMO Watch

Living with Diabetes

LowCarb for Weight Loss

Jodi Stanislaw

Alain Braux

Dr. Mona Morstein

 

Top stepbystep Recipes

Easy Cauliflower Rice and Chicken Stuffed Peppers Low Carb Baked Chicken Pesto Chili Pork Pot Stew Avocado Broccoli Salad

the Low Carb Mag Team Mark Moxom: Founder, Executive Editor

Alain Braux: Editor, Nutrition & GMO

Rachel Zinman: Feature Columnist:

Dr. Mona Morstein: Feature Columnist: Low Carb & Diabetes

Loreta Lupo:

Administrator, Writer/Author Liaison

Ann Steer:

Graphics, Style & Magazine Production

Welcome We’d love to know what you thought about this magazine.

Please let us have your feedback via LowCarbMag.com/feedback.

You can always get hold of us here:

http://LowCarbMag.com/contact-us or email:

feedback@LowCarbMag.com Those are probably the quickest ways.

Or you can get out your quill and write to:

Suite 3609, 24B Moorefield Road Johnsonville, Wellington 6037, New Zealand Some of the links in the magazine may be affiliate links.

In cases like that we get paid an affiliate commission, but YOUR price if you decide to buy is not affected. Whether or not we receive a commission does not affect the value behind the recommendation - it merely serves to support the general income pot that goes towards paying the cost of producing this magazine. You always have the option to go to a website directly if you don’t agree with this.

All rights reserved. The Publisher and agents present information which is believed to be reliable, sound and based on the best judgement available to the authors - but accuracy cannot be guaranteed. Material is provided for information only and should not be construed as medical advice. You must at all times consult your own medical practitioner on any matter relating to your health and well-being. Readers who fail to consult with an appropriate health advisor assume the risk of any injury. The publisher is not responsible for errors or omissions. This publication should only be made available by purchase from the LowCarb Mag Official distributors. If it has been sold to you through any other means, please let us know via the web site. All expressions of opinion are published on the basis that they are not to be regarded as expressing the opinion or views of the Publisher or its servants or agents. The views of the article writers and advertisers are entirely their own, upon and by lodging material with the Publisher for publication or authorising or approving of the publication of any material they INDEMNIFY the Publisher and its servants and agents against all liability claims or proceedings whatsoever arising from the publication and without limiting the generality of the foregoing to indemnify each of them in relation to slander of title, defamation, breach of copyright, infringement of trademarks or names of publication titles, royalties unfair competition or trade practices, violation of rights or privacy AND FURTHER WARRANT that the material complies with all relevant regulations and laws and that its publication will not give rise to any rights against or liabilities in the Publisher, its servants or agents and in particular that nothing therein is capable of being deceptive or misleading or otherwise a breach of the relevant acts of law applicable in each case. © 2015Low Carb Mag

November’s Feature Interview

Will Schlinsog Dr. Will Schlinsog is a board certified Doctor of Chiropractic in Wisconsin and California.

He completed his Pre-Chiropractic education at the University of Wisconsin and went on to attain his Doctor of Chiropractic degree from Logan College of Chiropractic now known as Logan University in Chesterfield, MO. He has been in practice for thirty-two years and currently maintains a private practice in Marshfield Wisconsin.

For more info, visit his website

52 Top Podcasts

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Jeff Chilton

30 Dr. Mona Morstein 74

Festivals

85 Recipes

36 Rachel Zinman

Contents Editorial

6

Feature Interview - Jeff Chilton

10

Mona Morstein -Low Carb for Weight Loss

30

Rachel Zinman - Low Carb Yoga

36

Low Carb Top Blogs

50

Pick of the Podcasts

52

GMO W atch

68

REc September & October Festivals

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Recipes Easy Cauliflower Rice and Chicken Stuffed Peppers Low Carb Baked Chicken Pesto Recipe Chili Pork Pot Stew Avocado Broccoli Salad

Why bother with Exercise Lower Body Exercises Side Leg Raise Lower Body Exercises - Hip Extension

86 92 98 104

110 111 112

Editorial

Who When it comes to those important matters, who is it you turn to for advice?

And why do you turn to that particular person or group for advice?

do you listen to?

These questions are something we should ask ourselves on a regular basis because the answers to them can be quite revealing if we would actually take the time and risk to answer them.

You see we humans do like to take the easiest route to getting our problems solved and that in turn can mean we cut corners on getting advice. Two reasons for that are one…

There is also the risk that they may simply say what they think you want to hear.

Again, such a response may give a good feeling but it most certainly won’t help us get the problem solved. Examples feelgood advisors are spouses, workmates, your hairdresser and those who may have a vested interest in continuing a smooth relationship. And of course some of those you find in online forums and user groups.

We don’t really want to have to change so we may gravitate towards ‘advisors’ who will most likely tell us to keep on doing what we are already doing or at the very most only suggest making minimal changes. In other words we can be fairly sure that they That can be for a number of reasons such will tell us what we want to hear. as your hardly likely to get anyone in say Of course that means that no matter how a lowcarb or paleo forum suggesting well meaning they might be - their advice anything other than a course of action that is neither subjective nor impartial. It also is true to lowcarb or paleo principles. Also, means that following it may not be the best they may only be speaking from hearsay thing for us. rather than actual experience - something

that is more common than you might think as after all (almost) everyone want to be popular or at the very least keep you in the group.

So point one of this little diatribe… Ask away to whom you like but before you take the advice of anyone - ask yourself what motives does this person have for giving you advice.

And it was not until I got to the point that I could hardly put my socks on that I faced the problem. Not the over eating.

But the real problem of being in a caustic relationship with someone who was using me and taking advantage of my giving nature and then facing up to the fact that they were not going to change no matter how understanding I was.

Though it was hard, ending that relationship And bear in mind that the more they have was for the best and within only a few to gain from their advice being followed months I was fit and healthy again on every - the greater you should question it. For level. instance, did you know that your doctor profits enormously for recommending a To illustrate the point though, there were certain course of drugs and your oncologist very few people I could have asked about stands to lose tens of thousands should my weight problem because virtually no they allow you to even consider taking a one knew about the emotional cause. Like more effective, natural treatment (that most guys, I kept that part to myself and incidentally, they most likely would not for a long time even from myself. take themselves). But don’t get me started The other part of the equation that stops on that topic… us from analysing the situations is that we Secondly… We don’t stop to analyze our don’t generally educate ourselves about own situation. these things. And that (in my very biased though highly informed opinion) is mainly No one knows you better than you and if due to the fact that our education system you think about most lets say ‘problems’ to has conned us into thinking that we must do with health - or lack of health have not accept what we are told by our ‘educators’ happened over night. We don’t go to bed rather than searching for the knowledge and suddenly wake up fat and 100 pounds ourselves. That is reinforced by the modernoverweight. In most cases health problems, ish concerted efforts of institutionally personal problems, work problems develop applied behavioral conditioning that being over time - but we put up with them because wrong is bad. we going back to point one - that’s the easy option. And if you think about it nothing Just remember that most of life’s important becomes a problem until we decide it’s lessons - the ones that have stood you in become a problem. good stead - were ones that you learned by yourself, for yourself. Right from the As an example… I got fat because I was first time you fell over, burnt your finger or comfort eating. I didn’t mind that I had to touched a stinging nettle. buy bigger pants every time I wanted new ones and I justified by telling myself “it was Real knowledge is not taught - it’s learned. just one of those things that happens as you grew older” or whatever excuse was I trust you understand the difference. convenient.

The point I’m getting to is this.

No one can advise you better about you than you and the best advice you can give yourself is based on knowledge of yourself and what you have taken time to learn about the subject - as it relates to you!

No matter how informed or great and wonderful an advisor might seem they can never ever get the bit that matters most.

That’s the self knowledge you have about yourself and without that most important part their advice can only ever be a best guess that seems to fit the outcomes some of the time.

I’m sure I’ve said this before. There is only one thing that gets better results educating yourself about the things that are important to you.

And that is acting on that learned knowledge - and with the addition of the self knowledge that only you can have, you will really have a powerful and worthy outcome.

All the best Mark

Feature Interview See the full interview at

http://lowcarbpaleoshow.com/low-carb-paleoshow-124-jeff-chilton-nammex-interview/

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Jeff Chilton

It all began in 1973, when Jeff Chilton went to work at Ostrom Mushroom Farms in Olympia Washington.

Jeff quickly worked his way up to Grower and ultimately Production Manager. At that time Ostrom’s was

producing over 2 million pounds of fresh Agaricus mushrooms per year and was at the cutting edge of new technologies, including what were then known as specialty mushrooms.

Here’s his story!

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Today Jeff is the president of Nammex, a company that produces medicinal mushrooms. Jeff was born and raised in Washington state. The area he grew up in was an evergreen area with lots of forests and lots of rain. “Those forests are full of mushrooms. In fact mushrooms are everywhere in Washington State,” says Jeff. Jeff learned how to harvest wild mushrooms from his friends’ parents. At university he studied Anthropology, but was still interested in mushrooms, so he took some mycology courses (the study of mushrooms). In his anthropology classes he

researched the traditional uses of mushrooms world-wide. “Not only for food but also in shamanic practices for healing, and I found that mushrooms were instrumental in human development.”

After university Jeff couldn’t find an anthropology job, and so went to work for a commercial mushroom farm, where he worked for the next ten years, which Jeff considers to have been an apprenticeship. “It was a very big farm,” he says. “It had two hundred employees and we grew two million pounds of mushrooms

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a year.” A mushroom-growing house is essentially a big warehouse full of shelves with trays on them. Common ‘button’ mushrooms are grown in the dark, so Jeff and all of his fellow employees worked with head-mounted lights attached to battery packs. “I loved it, I was enchanted by it all. I literally lived with mushrooms.”

“The thing about mushrooms,” Jeff explains, “is that they don’t have seeds. Mushrooms produce spores.” In nature, a spore will 13

germinate into a very fine thread that’s called a hyphae.

Multiple spores germinate into hyphae which come together and form a network, which is called mycelium.

“That’s something that we don’t see, because in nature it’s in the ground, or in an old log.” Jeff explains that the mycelium is the ‘body’ of the organism. “When conditions are right, that mycelial body will put up a mushroom, which is like the ‘fruit’.”

Commercial mushroom growers maintain a culture of the mycelium for the type of mushrooms they want to grow. “We will grow that mycelium out on a carrier material such as sawdust, and then we break it up and spread it into whatever we’re going to grow the mushrooms in - usually compost.” The mycelium matures, and then the growers control the environment, making it cooler and damper to simulate autumn, which triggers the formation of the actual mushrooms. Growers can harvest a crop of mushrooms every ten days. Like most vegetables,

a mushroom is ninety percent water, so irrigation (in commercial growing) or rain (in nature) is key to mushroom production.

Asked about truffles, Jeff explains that they are a type of mushroom which grows entirely underground.

The truffle itself is actually a hardened mass of the mycelium, and truffles never put up a ‘fruit’ they way other types of mushrooms do. “What’s interesting about truffles,” says Jeff, “is that they form a relationship with certain trees, and form around the roots of the tree.” Jeff tells the story of how

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truffle hunting was traditionally done with trained pigs who would sniff out the truffles underground, but these days dogs are used instead.

Jeff’s specialty is in the healing properties of mushrooms, and he says that he hasn’t seen any research to indicate that truffles have medicinal properties, however “All mushrooms have compounds in their cell walls called beta glucans that make every mushroom medicinal to some degree.”

The beta glucan content varies from species to species, and that’s why some mushrooms are more medicinal than others. “But I consider all mushrooms 15

to be medicinal.” Jeff says that mushrooms are in the category of ‘food as medicine’ and he encourages people to add mushrooms to their diets before starting to use supplements.

Jeff grows certified organic Shiitake, Oyster, and Reishi mushrooms, among about ten to twelve other species. “Even though there are over two-hundred species of mushrooms that have recognized medicinal properties, many types of mushrooms have similar medicinal properties,” explains Jeff. When deciding what mushrooms to grow, Jeff looks at which species have been used traditionally, and then he checks to make

sure that there is a body of scientific evidence that demonstrates that they do have medicinal qualities.

Jeff has been growing medicinal mushrooms since 1989, and says that many factors went into deciding to turn the mushrooms into dry powdered supplement form. “Fresh produce has a lot of logistical issues, and also, maintaining a mushroom farm is a 365-day per year endeavor. You’re a baby-sitter to these crops, and you have to get them harvested when they’re ready, then get them to the cooler, then get them to market. It’s a very demanding

business.” Jeff’s products, on the other hand, are shelf-stable. “They have a shelf-life, but it’s a very long shelflife, so that’s a much easier business.”

Jeff talks about going to Natural Foods Expo in the early 1990s, where one of his first tasks was to educate people about the existence of medicinal mushrooms. The scientific research on the medicinal properties of mushrooms backs up their traditional uses: as a method of enhancing the immune system. From a scientific perspective, the beta glucans (which make up fifty per-cent of the cell wall

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of every mushroom cell) react with certain receptor sites in the intestinal wall which stimulate the production of immune cells. These extra immune cells help to combat fatigue or the feeling of being ‘run down’. Jeff says that Reishi mushrooms are particularly good for this, especially in older people. Turkey Tail mushrooms are also very effective in this domain.

“We test every single lot that we produce for beta glucans, and we found that the two mushrooms that had the highest concentration of beta-glucans were Reishi and Turkey Tail.” Nammex also produces Cordyceps 17

mushrooms, which have been used traditionally for people who are recovering from a long-term illness and are not regaining their energy. Jeff believes that medicinal mushrooms are one of the premiere adaptogens; plants that help the body cope with stress, be it physical, chemical, biological, or even emotional. “I believe in ‘food as medicine’ and I think that the food we eat should not only nourish us but provide us with compounds that keep us healthy,” says Jeff. “And not only nourishes us physically, but also spiritually with that wonderful feeling of eating good food!”

Chef Alain Braux suggests this recipe for using Nammex mushroom powder: “Melt some butter and mix the mushroom powder in, so that the butter captures the mushroom flavors.

Poach some scallops at a low temperature, so that they release some juice.

Make a sauce with the scallop juice and the mushroom-butter mixture to pour over the scallops.�

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One of Nammex’s products that is particularly suited to cooking is called “Five Mushrooms Transforming”. As the name suggests it is a blend of five different mushrooms. It’s great sprinkled on top of a salad, or mixed into your usual salad dressing.

“When I’m cooking raw mushrooms by themselves, I cook them in a very hot pan with oil, which keeps the liquid in the mushrooms. I brown them on both sides because I like them firm,” says Jeff. “My favorite mushroom to eat fresh is the Shiitake, which has a wonderful flavor and odor. The Chinese name for Shiitake mushrooms means ‘fragrant mushroom’.”

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Asked about the importance of growing mushrooms organically, Jeff starts by explaining that he believes in organic food in general. “Because I think especially today we are consuming so many different kinds of chemicals, in every way. Many

economics of growing, drying, and packaging dried mushroom powder as a supplements are not viable in North America.”

Jeff is so dedicated to sustainable, organic mushroom production that he was instrumental in organizing the very first

of which we have no idea that we’re consuming them. So I think the more we can get away from consuming these chemicals the better off we will be, and ultimately I think we’re going to live longer that way. “Nammex’s mushrooms are all grown in a sustainable way and are certified organic, even though they are all grown and processed in China. This is because the

Organic mushroom certification course in China in 1997.

Jeff explains that there are very strict regulations on pesticides in the supplement industry that require every single lot product they produce to be tested for pesticides. “So before our products even leave China, we test them for heavy metals, pesticides, and microbes, and then 20

when they arrive in the United States, we test them again.”

Jeff says that as someone who buys organic food, he is a firm believer in organic certifications.

“I live in a small community and we have one supermarket which is not a big one, and a

tiny little natural foods store.

I buy all my produce at the natural foods store, because they bring in organic produce.”

Jeff considers himself to be very lucky, living as he does on the outer coast of Vancouver Island. “My back yard is the Pacific Ocean. We have fresh seafood here like you wouldn’t 21

believe. I eat salmon three of four times a week. I think salmon is probably the world’s perfect food. With mushrooms.”

Talking about the quality of his products, Jeff explains that some American companies are growing

mycelium out on grain (such as wheat, oats, or rice) for a thirty or sixty-day period, and then drying it and selling the powder as a ‘mushroom’ supplement. Three years ago Jeff published a study where he tested 90 different products (including his own), 40 of which were this type of ‘myceliated grain products’. “We tested them all for beta-glucans

and what we found was that these ‘myceliated grain products’ were mostly starch from all the residual grains, and had a very low beta glucan content. “In fact it was just the opposite of what a mushroom is supposed to be.” Mushrooms normally have 25% to 60% beta glucans and less than 5% starches, whereas the myceliated grain products Jeff tested had 60% starch and maybe 5% beta-glucan.

getting mushroom powder at all, they just getting grain powder, for the most part, which obviously can’t have the same health benefits.”

Jeff explains that he has had to ‘break the news’ to people on a strict paleo diet that the mushroom powder product they are taking is actually mostly grain starch.

This is not to say that mycelium by itself is in any way bad for you! In fact tempeh, a common asian food, is a

...we found was that these ‘myceliated grain products’ were mostly starch from all the residual grains, and had a very low beta glucan content. “In fact it was just the opposite of what a mushroom is supposed to be.”

“The worst part of it is that these products have on their labels ‘Shiitake mushroom’ or ‘Maitake mushroom’ and it has a picture of a mushroom on the package.

So customers buy it not knowing that they’re not

specific variety of mycelium grown on cooked soybeans.

“But they sell it as food, and if you look at the product you can see that it’s still mostly soybean, with this mycelium growing on it.”

Jeff believes strongly that 22

this is a different product entirely from mushroom, and doesn’t have the same medicinal benefit due to the lack of beta-glucans in mycelium. “I feel really bad, because 80% of the

mycelial stage but do not produce mushrooms. The fungi in blue cheese is in this category, “So you’ll never see a mushroom growing off that blue cheese!”

“I feel really bad, because 80% of the supplement products labeled “mushroom” on the market are actually this tempehlike myceliated grain, dried and ground to a powder”

supplement products labeled “mushroom” on the market are actually this tempehlike myceliated grain, dried and ground to a powder.”

Asked if there is any relationship between mushroom mycelium and blue cheese, Jeff explains that what is growing in the blue cheese in indeed a type of fungus.

The difference is that some fungi produce a fruiting body (i.e. a mushroom); these are called ‘perfect fungi’.

The vast majority of types of fungi, however, have a 23

These types of non-fruiting fungi can also be medicinal of course, the most famous example being the fact that penicillin was originally isolated from a variety of green mould.

Alain Braux tells the story of how, when he was a child growing up in France, his grandmother would use the mould from blue cheese on their cuts and scrapes to heal them.

“That’s what they call ‘folk medicine’,” says Alain.

Here is a rundown of the different mushroom powders Nammex supplies and what each one is particularly good for: Cordyceps mushrooms are used primarily to enhance immunity, and to combat fatigue. Cordyceps are also gaining popularity in sports supplement market, because studies have shown that compounds in cordyceps mushrooms allow the body to utilize oxygen better.

Lion’s Mane mushrooms promotes nerve growth factor, which stimulates the production of neurites which are brain cells. Lion’s mane mushroom was traditionally used in China to treat dementia.

While not many clinical trials have been done as yet, but one study in Japan that involved sixty older people (aged over seventy years) who took Lion’s Mane mushroom for three months, after which they showed an improvement in cognitive ability over the control group.

Interestingly, the trial also tested the participants thirty days after having stopped taking Lion’s Mane mushrooms, and found that their cognitive ability had reverted to their original baseline.

Lion’s Mane mushroom is considered one of the premiere neutropics for mental sharpness, and mental ability (a ‘neutropic’ is any compound that enhances performance).

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Chaga is technically not a mushroom.

It’s a canker that grows on birch trees, and was a traditional medicine in Russia and Eastern Europe. It was used for stomach ailments, and a folk treatment for cancer. Modern research shows that Chaga can be helpful for people with irritable bowel syndrome and Crohn’s disease. Chaga and Reishi mushrooms, the so called “woody” mushrooms contain compounds called triterpenoids, which are beneficial for liver function.

Reishi has a very high concentration of beta-glucans, and also contains triterpenoids, making it one of the premiere mushrooms. Jeff recommends that if someone was going to supplement with just one type of mushroom, that Reishi would be the best choice. Jeff puts Reishi mushroom powder into his coffee every morning. “I don’t know if you’ve every tasted reishi, but it’s very bitter. But since I drink my coffee black, it just adds another bitter note to the coffee.” Jeff considered it to be a ‘longevity herb’. “I look at it as something that’s going to help me cope with all the stresses.” Reishi has also been traditionally used to treat insomnia and other sleep problems.

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“People are like mushrooms: keep them in the dark and feed them manure and they’ll be happy!”

-General deGaulle

Alain Braux added this quote from General deGaulle: “People are like mushrooms: keep them in the dark and feed them manure and they’ll be happy!” To which Jeff pointed out that deGaulle was correct about the growing habit of the “champingon de Paris” or common “button” mushroom, in that they don’t need any light. But most other species of mushrooms do in fact need light to grow properly. The button mushroom was originally grown in France in disused limestone mines where both the temperature and humidity were the perfect environment for mushroom cultivation. Jeff highly recommends the mushroom cultivation museum “Musee du Champignon” in Saumur in the Loire Valley of France for a historical perspective on mushroom cultivation.

Nammex produces it’s products by first drying the freshly grown mushrooms, then grinding the dry mushrooms. “Then we cook them, for the first time, in hot water, in a very very large pressure vessel.”Mushrooms have a compound in their cell walls called ‘chitin’ which is part of the cell wall, along with the beta-glucan, and that chitin makes mushrooms a little bit more indigestible than most foods.” The purpose of cooking the mushrooms in eighty-degree centigrade water for three hours is to ‘pre-digest’ the chitin. “We then concentrate the cooked mushrooms down almost to a syrup-consistency. We then dry it to a very fine powder. That’s called a one-to-one extract, and it’s our primary product.” Nammex also produces more concentrated extracts that

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involve using four kilograms of dried mushroom powder to produce one kilogram of extract. These more concentrated products are sold to other supplement companies who want to include mushroom powder for its health benefits, but don’t want the bulk of straight dried powdered mushrooms.

are mostly digested in the lower intestine, which is where they are hitting the receptor sites and feeding the micro-biome.

“So eating mushrooms is providing another food that’s high in fiber, and a lot of that fiber is insoluble beta-glucan.” Mushrooms are a pre-biotic (a type of dietary fiber that feeds the good bacteria in your intestines).

On the issue of mushrooms being potentially difficult to digest, Jeff says, “In my experience, there is a certain percentage of people who will have a sensitivity to any particular food product, and mushrooms are no different.” Jeff suggest that people who haven’t eaten mushrooms before start very gradually. “Don’t eat a huge plate of mushrooms!” Instead, he says people should start with a small amount to see how your system reacts. It’s also possible to be sensitive, or allergic, to one variety of mushrooms and not others. Jeff also notes that mushrooms are very high in fiber. “So when you’re eating mushrooms, you’re feeding your micro-biome very high quality fiber, which is part of mushrooms being ‘not super digestible’.” Mushrooms

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Jeff recommends that mushroom powders be used as an adjunct to your normal daily health regimen, because the compounds in mushrooms work best ‘in the background’. For overall general health, Jeff recommends either Reishi or Cordyceps mushrooms, which are great for relieving fatigue or low energy. “Don’t expect them to work overnight,” Jeff cautions. “They do not work overnight! You need to be taking them for two to four weeks before there’s really going to be any benefit from them.” Some of the specific conditions

mushroom supplements can be helpful for include: memory issues (Lion’s Mane mushrooms), fatigue (reishi mushrooms), and as an adjunct to chemotherapy for cancer treatment (Turkey Tail mushrooms).

More information about all the types of mushroom powders available from Nammex is available on their website at: http://www.nammex.com/organic-mushroom-extracts/ .

The supplement powder itself is available online at: realmushrooms.com.

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Jeff Chilton Jeff Chilton worked at Ostrom Mushroom Farms in Olympia Washington. A Japanese scientist on staff, Dr. Takashi Urayama, implemented an R+D program which grew Shiitake, Oyster and Enoki mushrooms. Shiitake production was scaled up and fresh shiitake were introduced to the local market in 1978. This was the first fresh shiitake sold on a large scale in the U.S. Exposure to these new mushroom species as well as a Fellowship to the Dutch School for Mushroom Growers in 1976 gave Jeff a much broader outlook on the mushroom industry and influenced his future path.

properties and this was the wave of the future.

In 1983, after 10 years of commercial mushroom growing experience, Jeff coauthored and published the classic, bestselling book on small-scale mushroom cultivation, The Mushroom Cultivator.

That same year he moved his family to British Columbia to start a mushroom spawn laboratory and small speciality mushroom growing facility. By 1989, after much research, it became clear that many of the specialty mushrooms had medicinal

In 1989 Jeff made his first trip to China to attend the International Society for Mushroom Science’s (ISMS) conference in Nanjing and he discovered the depth of mushroom knowledge and production capacity that China offered. The relationships Jeff built over the next 10 years laid the foundation that made Nammex a leader in the new category of medicinal mushrooms. That same year, 1989, Nammex was founded.

Author’s webpage URL

http://www.nammex.com/

Author’s Page URL on LCM

https://lowcarbmag.com/jeff-chilton/ 29

Dr. Mona Morstein

Dr. Mona Morstein is a naturopathic physician in Tempe, AZ, USA who has a busy practice seeing all types of diabetic patients. She is the author of the upcoming book “Master Your Diabetes: A Comprehensive Integrative Approach For Type 1 and Type 2 Diabetes,” published in October, 2017 by Chelsea Green Publishers.

She is the founder and Executive Director of the 501c3 non-profit, the Low Carb Diabetes Association at lowcarbdiabetes.org.

Dr. Morstein has taught diabetes education to medical students and physicians for years, and has an eleven week diabetes webinar archived at MedicineTalkPro.org.

Her clinic is the Arizona Integrative Medical Solutions at azimsolutions. com.

Author’s Page URL on LCM https://lowcarbmag.com/dr-mona-morstein-low-carb-diabetesassociation/ Author’s Face Book URL https://www.facebook.com/lowcarbdiabetes/ Authors Website URL https://lowcarbdiabetes.org/ 30

Get that Porsche Going!

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There are many reasons people commit to a low carb diet: lower glucose levels, lower lipid levels, prevention and/or treatment of diabetes, better focus and gastrointestinal function, and weight loss.

it is turning on the ignition. In people, that’s exercise.

As a physician, I find exercise is the most disliked lifestyle modality that patients wish to engage in. You may also feel the same!

Let’s focus on weight loss in this article.

Sure, life is busy, work, home, responsibilities; I get it. We just need to figure out how to fit Eating a low carb diet sets up all the correct exercise in. guidelines for weight loss: reduction in insulin resistance, reduction in glucose, fewer calorie Exercise does everything you want—it reduces intake—it’s like a nice Porsche all filled with your risk of prediabetes and diabetes, of the best gasoline and oil, tires pumped up, but cardiovascular disease, of cancer, depression, it’s sitting in the garage. The key to moving anxiety, dementia. It makes you healthier, less

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susceptible to colds and flus. It strengthens you, giving you more stamina and ability to do more, for longer, whether that’s watching the grandkids, or going on a hike, or working in the garden. You sleep better. You have better bowel movements. You’re leaner and more muscular.

There are two main types of exercise: aerobic and resistance. Both are great for those following low carb diets. Aerobic gets the heart rate up for a good steady time, when you are walking, or biking, or hiking, or doing Zumba, or are on the treadmill or elliptical. I hike on Sunday mornings, usually 7-12 miles, but the rest of the week, I do my aerobic exercise on my elliptical machine in my study.

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That way, I can hop on for 30 minutes in the morning, fitting it into before I go to work.

Resistance exercise generally has us focus on one muscle group that we use to tone or build and strengthen. Pull-ups, push-ups, sit-ups (check out an Abmat to protect your back when doing sit-ups), squats, using free weights or weights on machines, that’s all resistance exercise. Having gone through many different types of resistance exercise over the years, enjoying them for a while, then growing bored, I am now doing kettlebell exercises. I love doing this now and it’s quite the muscle and cardio workout! Nearly 7 months ago, I started out using ten pound weights and am now up to eighteen pounds. For a little

middle-aged woman, I’m you love dancing (Zumba), proud of myself! active exercises (aerobic classes), biking but it’s How can you fit in exertoo hot or cold (spinning cise? Don’t overthink it! class); there is always Do it when it’s best for you. something for everyone.

There is no real best time to do exercise, per se; the Don’t want to belong to key is just doing exercise. a gym or can’t afford to?

Is it best for you in the After all, it does take extra morning before work? Or, time to get there and work after work running to the out there. In that case, gym? How about walking make friends with YouTube! during lunch-time at I do my kettlebell exercise work or after dinner with through free work-out your partner? Does your videos I found on Youtube work have a gym area? in my study at home. There All hotels have gyms, so are 5, 10, 15, 30 minute traveling is no excuse! Do kettlebell routines. The

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variety of exercises keeps it interesting. I may even get a plastic dumbell or kettlebell I can fill with water in the hotel room so I can kettlebell when I travel.

and fitting it into your life, doing something, anything, each day. Start small! Work up to more cardio and more weights over time. Don’t feel you need to jump into intense work-outs like High Intensity Interval Training (HIIT). You simply need to walk, you simply need to do a sit-up.

There are also free aerobic videos from companies like Fitness Blender—you can do 5-45 minute aerobic routines in your study. In other words, there are no It’s time to turn that Porsche excuses for not exercising on and take it for a spin!

35

Rachel Zinman Rachel was diagnosed with diabetes in 2008 at the age of 42. It took six years for her to accept her diagnosis of type 1 LADA diabetes. Her diagnosis revolutionized her approach to teaching and practice.

She started her Yoga for Diabetes blog to share with the diabetes online community how yoga has helped her to manage her diabetes. www.yogafordiabetesblog.com Her book “Yoga for Diabetes, How to Manage Your Health with Yoga and Ayurveda” was recently named a finalist in Foreword Rachel Zinman is passionate about the INDIES 2017 Reviews and is available from deeper aspects of yoga and its ability to Amazon or where all good books are sold. heal and inspire. She has spent the last http://bit.ly/diabetesyogabook/ 35 years practicing enthusiastically as well as teaching nationally (in Australia) Her classes are often described as a and internationally since 1992. She has fluid mix of creative playful sequencing, studied with some of the most influential meaningful insights and lighthearted fun. teachers in the West as well as immersing http://www.rachelzinmanyoga.com/about/ herself in the study and assimilation of the classical system of knowledge called Author’s Page URL on LCM Vedanta, in the lineage of Adi Shankara. https://lowcarbmag.com/rachel-zinman/ While living in New York from 2000– 2004 Rachel met and mentored with ISHTA yoga founder Alan Finger which led to her teaching in his studios for four years. There she co-created and coordinated their Teacher Training Program, becoming a senior facilitator and mentor.

36

Author’s Face Book URL http://www.facebook.com/yogafordiabetesblog Author’s Website URL http://www.yogafordiabetesblog.com/ Author’s Twitter http://www.twitter.com/yoga4diabetes Author’s other links www.instagram.com/yogafordiabetesblog www.youtube.com/yogafordiabetes

Yoga for Low Carb 37

I

My first inkling that I needed to work with my diet to manage my diabetes was just after my diagnosis. My doctor suggested I go for lower GI foods and notice how those foods affected my blood sugar. The lower the carbohydrate the less the impact on my blood glucose levels.

A few years later after strict adherence to the low GI diet my blood glucose levels showed little to no improvement.

The problem wasn’t my diet it was misdiagnosis.

Further testing revealed I had LADA type 1 diabetes.

LADA (Latent Autoimmune Diabetes in Adults) is irreversible and requires insulin. With my redefined condition I began to seek out a new way to manage my diet. I wasn’t happy with the, “eat whatever you want and cover with insulin” motto. I felt there had to be a better way to manage my diabetes. I adopted a low carb/ketogenic diet.

Having practiced yoga since my late teens and being a long-time yoga teacher, I knew that yoga would play a key factor in helping me to transition smoothly into a low carb approach.

38

decided to take things slowly by using my own understanding of yoga and Ayurveda. Ayurveda is the Indian science of medicine and says that each one of us has a unique mix of

elements in our system, so our diet shouldn’t be one size fits all.

Being a fiery and airy type I needed to make sure to eat warm mildly spiced foods along with a new low carb regime. In the beginning changing my diet was challenging. It required discipline, faith, experimentation and perseverance.

After trying it myself I believe that yoga is the perfect complement to a low carb approach and here’s why: Yoga is focused on controlling the body, mind and breath to enhance overall immunity, nervous system communication, cellular health, organ stimulation, weight loss, sleep issues and insulin sensitivity.

Similarly, low carb is focused on lowering carb intake, so the body can deal with issues like insulin resistance, metabolic syndrome, diabetes,

weight gain and general creativity, exploring new carbohydrate intolerance postures, putting them together in a variety of Yoga helps develop willsequences to activate power. Holding postures certain areas of the body. for longer and keeping Yoga improves joint the mind focused on the health as well as opening breath are key factors in areas that aren’t normally developing a disciplined stretched or strengthened. and steady practice.

A Low carb lifestyle requires Low carb living also requires creativity and a willingness willpower, mindset and to try new things. Taking discipline. the same kinds of ingreYoga practice is all about dients and putting them together in new ways.

40

Yoga practice develops sensitivity, by cultivating subtlety. Learning to tune into energy as opposed to the gross physical experience.

Low carb eating means being sensitive to your body, it engages active listening and intuition Yoga aids in detoxification.

It is literally the yoga of strength and purification.

In fact, stepping on the mat

in the morning ensures that we detoxify from what we have consumed and digested the previous day. Anything the system doesn’t need is removed with dynamic breathing and moving during the practice.

Changing to a low carb diet sets the body up for elimination and detoxification. Especially when you let go of processed and packaged foods. Initially there is a transition period

where your body adjusts to the new regime. This is also the most delicate time because it’s easy to give up when you don’t feel as well as you did before.

So what kinds of postures and practices are ideal during the transition phase?

Anything which supports the digestive system and Ideally if you are eating increases circulation and low carb you’ll want a yoga elimination through the practice that meets how glandular system. you are feeling. Initially This includes: that will be a gentler pracBelly breathing, twists, tice. As you start to feel flowing movements, and fitter and healthier you’ll poses which activate and be able to handle a more compress the abdominal vigorous practice. area.

41

Enjoy this simple sequence to compliment a transition to a low carb lifestyle.

Start with the Breath Lie on the back and begin with belly Instruction: breathing. Why is belly breathing so Lie on your back with your knees beneficial? bent and your feet slightly forward Besides the fact that breathing is of the hips. Place both hands on the one thing we can’t do without, the abdomen, tips of the middle deep conscious breathing called fingers touching. Become aware of diaphragmatic breathing has a ton the breath. Notice the inhale and the exhale. of benefits.

• It engages the parasympathetic nervous system, which is responsible for calming the heart rate, lowering blood pressure, regulating digestion, elimination and sexual function.

•

• •

•

On the inhalation, expand the abdomen so that the fingers come apart. On the exhalation, feel the abdomen releasing and relaxing, fingers coming together. Repeat this a few times.

Place your hands on the sides of the The steady exchange of oxygen ribs. Have your thumbs at the back and carbon dioxide feeds the of the ribcage and your four fingers lungs and at the same time at the front. clears out toxins.

It massages the internal organs. On the inhalation, feel how the Breathing through the nose sides of the ribs expand and lift. On filters the air so that what the exhalation, notice how the ribs comes in is free of dust and come together and the abdomen relaxes as above. Repeat this a few debris. times.

It improves our ability to eliminate waste through the Place one hand on the belly and one lymphatic system, which has hand just below the collarbones. now been discovered to extend all the way into the brain 42

On the inhalation, feel the abdomen and side ribs expand, and the upper chest and collarbones lift. On the exhalation, feel the abdomen, ribcage and upper chest relax all at the same time. One movement melting into the next. Practice this Full Complete Breath a few times. Then relax and come back to natural relaxed breathing.

43

Wind expeller Wind Expeller provides a massage for the ascending colon on the right side and descending colon on the left side facilitating relaxation and letting go. It releases wind and balances the air element in the body and is wonderful to do before bed or even lying in bed.

Instruction:

Gently draw the thigh towards your chest.

Keep your heel in line with your knee.

Flex evenly through both feet, activating the legs.

Draw the tailbone down to the floor, feeling the lower back lengthening along the floor.

Lie on your back with the legs extended As you breathe in and out, feel the and parallel to each other. right side of your belly receiving a deep Feel your length from the crown of your massage. head to your tailbone.

Hold here for 5 to 10 breaths.

Bend the right knee and interlace the Release the leg and repeat on the other fingers over the shin. side.

44

Knees to chest pose This pose creates space in the diaphragm and lengthens the lower spine. It also brings pressure to the abdominal area which facilitates elimination. It strengthens your arm muscles too. Think of this pose as a way to hold yourself close. A nurturing posture to explore feelings of acceptance and self-love.

wrap your arms around your shins below your knees and giving yourself a big hug.

If you can’t easily wrap your arms use a strap or sash instead Relax your shoulders down your back and extend the back of your neck.

Use the strength of your arms to squeeze and gently press the thighs down towards Instruction your belly. If your head feels uncomfortLying with legs extended and flat on your able place a folded up towel, cushion or back, bring your knees to your chest and blanket under your head.

45

Maltese twist The Maltese Twist releases the lower back, stretches your outer hip. Opens your ribcage and facilitates deep breathing. A gentle posture that cools and calms the nervous system.

Instruction:

Inhaling, lower the knees to the left side.

Slightly arch your lower back to create length in your spine.

Line up your feet with your knees so they form a right angle.

Lie on your back with your knees bent Feel both sides of the body lengthening and feet flat on the ground. as the chest rotates open.

Have your feet slightly in front of your Breathe here for 5 to 10 rounds. knees and hip-width apart.

On your next exhalation, come back to Inhaling, lift your hips, shifting them a few centre placing your feet on the ground inches to the right side. slightly forward of your knees.

Exhaling, lift the knees so they are close Repeat on the other side to your chest.

46

Bicycle pose Cycling the legs activates the digestion Lift your legs and bend your knees so and increases circulation, it builds heat they are at a 90-degree angle, then begin rotating your legs in a manner similar to and promotes weight loss riding a bicycle Instruction: lie flat on your back with your hands Cycle the legs for as long as you can in alongside your body palms facing down. one direction then cycle them for the same amount of time the other way.

47

Moving Cat pose Moving Cat posture is the perfect way to warm up the spine. Because it involves a backbend and a forward bend, moving the spine through extension and flexion. It increases circulation and balances the nervous system and gently supports digestion and assimilation. It also releases any tightness behind the upper back, shoulders and lower back.

Exhale relax the tops of the Come onto your hands feet to the ground, round through the lower spine and knees. and completely relax the Place your hands under- head. neath your shoulders and your knees underneath Repeat the movement inhaling opening the chest your hips. and exhaling rounding Tuck the toes under inhale the lower spine. Feel the and expand your upper breath and movement chest forward keeping working together. the lower abdominals engaged and the lower If you have wrist issues practice on your forearms. spine in neutral.

Instruction:

If you have knee pain, place a blanket under your knees.

48

Child pose Child pose is a neutral position for your spine.

Your head is below your heart, which lowers your blood pressure.

The compression of your belly on your thighs helps stimulate digestion and allows for fresh fluid and blood returning to the system when you move out of the posture. It also directs your breath to the back of your

body to increase breath to the back of the body which nourishes the kidneys and adrenals. A great way to finish this gentle and simple practice.

Rest your chest to your thighs, forehead on the ground and have your hands alongside your body.

Breathe here, feeling the Instruction: belly pressed against Start on your hands and the thighs and the skin on the back of the body knees. stretching.

Exhaling, send your buttocks back to your heels.

49

Low Carb Top Blogs

Low Carb Top Blogs

In this series of articles, we look at the best lowcarb blogs on the planet. We’re doing this because we like to pass on details about only the best places to get top class information.

us and you about what they do and why they do it so that you can get to know them better and get an idea about whether or not they can help you.

Now don’t forget - if you know about a great blog let us know via email feedback@lowcarbmag.com or use the contact form on the website. http://lowcarbmag.com/feedback/

We have looked far and wide for only those people who provide top content or excellent service. Many of the ones we’ll be looking at come from our own findings yet many more are ones you’ve told us about. Then after careful review, top candidates get asked to tell50 The blog we recommend this month is 50

Dr. Jody Stanislaw Dr. Jody Stanislaw received her doctorate degree in Naturopathic Medicine in 2007 from the acclaimed holistic medical school in Seattle, Bastyr University. She is a Certified Diabetes Educator, Type 1 Diabetes Specialist, and a founding board member of the Low Carb Diabetes Association.

Having lived with Type 1 Diabetes since the age of 7, she has dedicated her career to helping others with Type 1. From her 30+ years of experience, she teaches life-changing information about living well with Type 1 that most patients and physicians have never learned.

Author’s LCM page

Author’s Facebook URL https://www.facebook.com/DrJodyT1D Author’s Twitter https://twitter.com/drjodynd Author’s Other Links LinkedIn: https://www.linkedin.com/in/ dr-jody-stanislaw-108436a Instagram: https://www.instagram.com/dr.jody.nd/ Medium: medium.com/@dr.jodynd

https://lowcarbmag.com/low-carb-maginterview-with-jody-stanislaw-drjodyndcom/ Author’s Website URL http://www.drjodynd.com/

51

b r a C w p o L g To a M casts d o P We’ve been looking at the pick of the podcasts for the last year now and we are constantly pleased to see that all of them deliver top quality, informative and interesting articles on a regular basis.

To be frank, there are a lot of podcasts so we had to divide them up into three main categories…

•

Low Carb

•

Paleo

•

Health - that covers things like exercise, dietary information, medical and so on.

Each month, we’ll review these and see how they compare with each other and new ones as

they appear, and that’s where you come in.

Firstly, thank you if you’ve been one of the many who vote and also suggest other podcasts we should look at.

If you’ve never voted or suggested one of your favorite podcasts. Please let us know about any podcasts that you think are worthy of being in the top five for each of these categories as we don’t want anyone else to miss out on good information. also, you can vote for them too by sending an email to us at feedback@lowcarbmag.com Simply list them in order from best to worst.

There are a whole lot more that nearly made it into the top position so you could make the difference about who 52 gets in and who gets the top slots.

Livin La Vida Low Carb

https://www.livinlavidalowcarb.com/

Today’s featured lecture from the 2019 Low-Carb Cruise is from Danny Vega from FatFueled.family, a life-long athlete talking about how to get the most out of your carnivore diet and making sure you are getting the most nutrient dense food possible with nose to tail carnivore.

Audio only

Low Carb Paleo Show

Hosts: Alain Braux and Mark Moxom interview Marvin Singh Dr. Marvin Singh is America’s premier wellness concierge. He practices as an integrative gastroenterologist in San Diego, California, is a diplomate of the American board of integrative medicine, board certified internist and gastroenterologist. Dr. Singh was trained by Dr. Andrew Weil, a pioneer in the field of integrative medicine, at the University of Arizona Center for Integrative Medicine. Dr. Singh is currently a voluntary assistant clinical professor at UCSD in the Department of Family Medicine and Public Health; prior to this, he has been a clinical assistant professor at UCLA and an assistant professor of medicine at Johns Hopkins University.

Audio

.

and Video

Keto Talk with Jimmy Moore & The Doc

We’re back for another info-packed episode of Keto Talk! In this episode, Jimmy and Dr. Will Cole answer your questions about Overwhelming Carb Cravings On Keto, Deposits Of Cholesterol On Face, Genetic Liver Cirrhosis, Bloating On Keto, Diabetic Neuropathy Treatment, and more!

Audio only

The Health Edge Podcast

In this videocast recording Mark reviews content he will be presenting at Unifying Science, Consciousness and Community Resonance Retreat in CA at the 1440 Multiversity Retreat Center.

Audio only

Low-Carb Conversations with Leah Williamson

This week on Low Carb Conversations with Leah Williamson NTP and Guests, Leah is joined by Co-host Shelley Gawith and Functional Naturopathic Medical Doctor and nutritional biochemist with a focus in women’s endocrine health – Dr Jolene Brighten.

Audio only

The Primal Blueprint Podcast

Host Brad Kearns follows up the high impact headline with some interesting commentary about the rationale and benefits of a carnivore style eating pattern, the concept of hormetic stressors and how they benefit our health, and what do to if you were suddenly diagnosed with cancer–featuring insights from cancer survivor Alison Gannette (alisongannette.com) and Dr. Cate Shanahan (DrCate.com).

Audio only

Audio and Video

Balanced Bites

Ask Us Anything: The Final Episode

Audio only

The Paleo Solution Podcast

It’s time for Episode 438, Q&A #31!

Audio only

Nourish Balance Thrive

In this podcast, Mark and I discuss his health journey, including the lab tests, coaching, and tools that made the biggest difference for him.

He describes the game-changing protocols that helped him gain 6 pounds of muscle mass in 6 months without changing his training. Mark also shares about the major personal and professional shifts he’s made over the past two years, including leaving his engineering job to pursue more fulfilling work and life experiences. and Video

Fat Burning Man

In this Ask Me Anything, you’re about to learn: ~~ Benefits of Chi Kung and other moving meditations ~~ Why it’s important to indulge every once in a while ~~ The difference between lowcarb and keto ~~ Advantages of including carbs like sweet potato on your plate ~~ What to look for when buying chicken ~~ Nutritional self defense and how it relates to the modern world ~~ And tons more…

Audio only

Rebooted Body

Special Announcement (Am I Back?)

Audio only

TED Talks Health

Ethan Lindenberger never got vaccinated as a kid.

So one day, he went on Reddit and asked a simple question: “Where do I go to get vaccinated?” The post went viral, landing Lindenberger in the middle of a heated debate about vaccination and, ultimately, in front of a US Senate committee. Less than a year later, the high school senior reports back on his unexpected time in the spotlight and a new movement he’s leading to fight misinformation and advocate for scientific truth.

Audio

and Video

The Fitcast

Dan John returns to the show to talk about ways he wished the industry would evolve, smart programming, helping people make lifelong behavior changes, his new book and much more!

Audio only

The Jillian Michaels Show

Jillian and Cindy are on their own again this week, so it’s Pop culture time. Plus, how your body processes alcohol can change your metabolism; and Jillian talks to a caller who’s trying to find her life’s purpose.

Audio only

Nutrition Diva’s Secrets for a Healthy Diet

536 - Can Tart Cherries Reduce Arthritis Pain?

Audio only

Author Alain Braux keeps us up to date with the latest news from around the world.

GMO Europe: “We Don’t Need No Regulation” – Biotech Bullies Want to Re-Engineer the Law. “Biotech developers in the EU are lobbying hard to rewrite or remove regulations intended to protect consumers and the environment. With a little ‘help’ from the White House and – thanks to an apathetic mainstream media – a lack of public awareness, they could succeed.” https://buff.ly/2OQtG5c

GMO World: Bayer CEO Opens Door to Roundup Settlement as Lawsuits Swell. “Bayer AG Chief Executive Officer Werner Baumann said he’d consider a “financially reasonable” settlement of litigation over the weedkiller Roundup as the caseload swells and the company’s shares slump anew.” https://buff.ly/31cRhP4

GMO USA: GMO-Friendly USDA Ogling Organic. “USDA Under Secretary Greg Ibach recently made comments before the House Agriculture Subcommittee suggesting it is time to discuss the possible allowance of gene editing methods within organic production.” https://buff.ly/2M2WfdI

GMO World: Global Women’s Health Federation FIGO Calls for Phasing Out of Glyphosate Herbicides. “FIGO, The International Federation of Gynecology and Obstetrics, has called Wednesday for a global phase out of the world’s most used herbicide, glyphosate, to protect women and children’s health.” https://buff.ly/2Zzd1nS

GMO USA: US NGOs Target Twinings and Beech-Nut over Glyphosate and Pesticide Contamination of ‘Natural’Products.

“The Children’s Health Defense (CHD) and the Organic Consumers Association (OCA) have recently announced two separate lawsuits targeting Beech-Nut and Twinings over pesticide contamination of their ‘natural’ products.” https://buff.ly/2ystRsM

GMO Germany: USDA Reveals Germany GMO-Free Labeling Program Erodes Demand for US GMO Soybeans. “Germany’s voluntary GMO-free labeling program is gaining momentum, generating $11 billion in sales in the country in 2018, according to a report by the US Dept of Agriculture’s (USDA) Global Agricultural Information Network (GAIN) service.” https://buff.ly/2Z7Rdzi

GMO Africa: Expert Groups Slam Release of GM Mosquitoes in Burkina Faso. “Civil society organisations from Africa and around the world, have denounced the release of genetically modified (GM) “male-sterile” mosquitoes in Burkina Faso.

The GM mosquitoes were released in the village of Bana on 1 July 2019 by the Target Malaria research consortium.” https://buff.ly/2k5S3NJ

GMO England: London Set to Ban Glyphosate Use over Public and Occupational Health Concerns. “On Thursday, the London Assembly called on the Mayor to cease the use of the herbicide on Greater London Authority (GLA) land and the Transport for London (TfL) estate.” https://buff.ly/2lA2dXu

GMO Iceland: Iceland Boss Malcolm Walker: We Really Were Doing It Right on GM Food. “Sir Malcolm Conrad Walker CBE, an English businessman who is the founder, chairman and chief executive of Iceland Foods Ltd, a large grocery chain in the UK, wrote the article below in Retail Week, on why he stood up against GMO foods from the start!” https://buff.ly/2NUMAaR

GMO Austria: Austrian Parliament Votes to Ban Glyphosate Weedkiller. “Lawmakers in Austria’s lower house of parliament voted to ban all uses of controversial herbicide glyphosate on Tuesday, as the substance faces a slew of lawsuits in the US for potentially causing cancer.” https://buff.ly/2S0Taea

GMO USA: Roundup’s Other Problem: Glyphosate is Sourced from Controversial Mines. “Roundup, the world’s top herbicide, has been mired in controversy in recent months as the jurors in three court cases have found it causes cancer.

Bayer Crop Science, the company that produces Roundup, has been ordered to pay billions of dollars in damages, and thousands of other cancer cases are pending in state and federal courts.” https://buff.ly/2XhEF6X

GMO USA: Environmental Working Group Calls on US CDC to Monitor Americans’ Exposure to Glyphosate. “Glyphosate, the most heavily used pesticide in the U.S., should be added to the list of toxic chemicals the federal Centers for Disease Control and Prevention regularly measures in the bodies of the American people, Environmental Working Group said in a letter sent today to the CDC.” https://buff.ly/2J2HRza

GMO Germany: Glyphosate Use Will Eventually End, Merkel Says.

“Use of Bayer’s contested weedkiller glyphosate, the subject of more than 10,000 lawsuits in the US over claims it causes cancer, will eventually die out, German Chancellor Angela Merkel told the country’s lower house on Wednesday, Jun 26, 2019.” https://buff.ly/2KQBGAu

GMO Hawaii: Keely Brosnan “We Need to Move Away from Pesticide Heavy Agriculture” - Exclusive Interview. “Poisoning Paradise: Journey to the seemingly idyllic world of Native Hawaiians, where communities are surrounded by experimental test sites and pesticides sprayed upwind of their neighborhoods.

Poisoning Paradise details the ongoing struggle to advance bold new legislation governing the fate of their island home.” https://buff.ly/2IFq6pu

GMO USA: USDA Clamps Down on Pesticide Use in Organic Hydroponics after Massive Pressure. “Earlier this week, the National Organic Program (NOP) of the U.S. Department of Agriculture published a memo that will put a stop to the practice of allowing organic certification for container systems produced on land managed with substances, such as the herbicide glyphosate, which are not permitted in organic production.” https://buff.ly/2F2HoL9

GMO USA: Corporate-Funded NGO Leads Industry Fight against Public Health Protection. “The International Life Sciences Institute (ILSI) is a corporate-funded nonprofit organization based in Washington DC, with 17 affiliated chapters around the world. ILSI describes itself as a group that conducts “science for the public good” and “improves human health and well-being and safeguards the environment.” However, investigations by academics, journalists and public interest researchers show that ILSI is a lobby group that protects the interests of the food industry, not public health.” https://buff.ly/2ZdGwuT

GMO USA: Botanicals Founder John Roulac Leads Hemp Industry towards a Glyphosate Residue Free World. “Sustainable Pulse Interview with the founder and Chief Hemp Officer of RE Botanicals, John Roulac. https://buff.ly/31gFYpM

Festivals

F ESTIV

A LS

Garlic Festival at Olde Mistick Village

https://www.oldemistickvillage.com/event/ garlic-festival-at-olde-mistick-village/?instance_id=1670 You bring the mints and we’ll supply the flavor! This year marks the 12th annual Garlic Festival at Olde Mistick Village. An award-winning food festival dedicated to all things garlic. To celebrate the abundant fall harvest, farmers from around the region will present an amazing variety of garlic for sale in addition to fresh produce.

Mystic, Connecticut September 21-22, 2019

Newport Oktoberfest http://www.newportky.gov/Blogs/Events/ Archives/2017/01/2017-Festival-Calendar.aspx The Newport Oktoberfest is promised to be the most authentic Oktoberfest in the area. The event will be in the Munich Oktoberfest style of large Fest Tent sponsored by German Beer Breweries. Each tent will have food, beer and music.

Participating restaurants include Wertheim’s and others.

There will also be continuous live German entertainment.

Newport, Kentucky September 22 - 23 - 24, 2017

https://marioncountykychamber.com/ham-days/

Galveston Island Shrimp Festival

http://www.galvestonislandshrimpfestival.com/

Two full days of shrimp, music, friends and fun begins on Friday, September 29 and runs through Saturday, September 30, 2017! Event activities include a Shrimp Gumbo Cook-Off, Gumbo Tasting, Official 5k, Lil’ Shrimps Parade, Live Music, Vendors, Kids Area and a Strand Merchant Walk-About! There is plenty for the whole family to enjoy!

Galveston, Texas September 27-28, 2019

14th Annual Fort Harrod Beef Festival http://www.fortharrodbeeffestival.org/

Who grills the best steak? Who grills the best burger? These titles, and others, along with over $11,000 in prize money will be on the line at the 14th Annual Kentucky’s Fort Harrod Beef Festival, held October 3-5, at the Mercer County Fairgrounds in Harrodsburg, Kentucky.

Fort Harrod, Kentucky October 3-5, 2019

37 Annual Applefest Celebration th

http://www.franklinapplefest.com/

The best three days of the year start the first Friday in October! Mark your calendars for the 37th Annual Applefest, October 4-6, 2019!

Franklin, Pennsylvania October 4-6, 2019

39th Annual Cranberry Festival https://eagleriver.org/featured/cranberry-fest/ Arts and crafts, cranberry food sales, a bakery, entertainment, Cranberry Fest Souvenirs, fitness events and more. With more than 40,000 people attending the festival annually, this event is one of the highlights of the fall season in Eagle River.

Eagle River, Wisconsin October 5-6, 2019

Bowen’s Wharf 28 Annual Seafood Festival th

http://www.bowenswharf.com/events-1/28th-annual-seafood-festival Historic Bowen’s Wharf in downtown Newport, RI, will host the 28th annual Bowen’s Wharf Seafood Festival, on October 13th and 14th. Named one of the “10 Fabulous Fall Festivals on the Coast,” by Coastal Living Magazine, this event is an open invitation to come back to the waterfront after the rush of the summer season!

Newport, Rhode Island October 19-20, 2019

Thanks for reading the magazine!

I really do hope you’re enjoying it - There is so much more for you to see though!

Anyway, I’m sure you’d like more great information that will help you become fit and healthy and get the body and life that you want.

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RECIPES

Easy Cauliflower Rice and Chicken Stuffed Peppers Absolutely Yummy Stuffed Peppers that are simple to do.

Ingredients: °° 1 lb. ground chicken °° 3 tsp. olive oil °° 10 medium bell °° °° °° °° °°

peppers, any color 1 small onion chopped 1 tsp. salt 1 medium head cauliflower 1 cup Mozzarella cheese, grated 1 tsp Taco seasoning (or more depending on taste)

For the Taco seasoning: °° 2 T chile powder °° 3 T ground cumin °° 1 T dried cilantro °° 1 T paprika powder °° 1 T fine salt °° 2 tsp. garlic powder °° 2 tsp. onion powder °° 1 tsp. fine black pepper

Directions For the Taco Seasoning: Combine all ingredients in a bowl and stir together well.

For the Peppers: 1. Preheat oven to 375F/190C. Heat the olive oil in a non-stick frying pan, add the ground chicken and cook over mediumhigh heat for about 10 to 15 minutes or until it is completely cooked and starting to brown.

1

2. Meanwhile, slice off the stem ends of the peppers and trim away any white parts.

2

3

4

3. Slice off the bottom end, cutting off just enough to make the pepper stand up straight and be stable.

Remove all the seeds.

Place the peppers on a greased baking dish and put aside.

Chop the leftover pepper ends and bottom pieces to make at least 1 cup of diced peppers.Pulse the cauliflower in a food processor.

4. When the chicken has browned, transfer to a plate.

Saute the onion about 2 minutes.

Add the taco seasoning and cook about 1 minute more.

Add the chopped bell peppers and saute about 2 minutes. Then add the chopped cauliflower and cook until it’s starting to get soft, about 4 minutes.

5. Stir in the browned turkey and remove from heat.

When the mixture has cooled slightly, stir in the cheese.

Using a spoon, stuff each pepper with the mixture, pressing down tightly with the back of the spoon.

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6. Top each filled pepper with one tablespoon of grated mozzarella.

Bake for 30 minutes for a crispier pepper or more for a softer one.

Serve hot. the mold and transfer to a serving plate.

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Chef’s Tips: This recipe works just as well with ground turkey. If you’re doing this to serve at the table, use different colored peppers and get the wow factor when you bring it to the table.

Number of Portions: 10 stuffed peppers Nutritional Value Nutrients per serving Energy Protein Carbs Fiber Fat Water

152.4 kcal 13.1 g 9.0 g 3.3 g 7.6 g 161.2 g

Low Carb Baked Chicken Pesto Recipe This is a truly tasty dish you’ll come back to again and again. It works as a starter (half portion), main course or as a tasty midday snack.

Ingredients: °° 4 boneless, skinless chicken

°° °° °° °°

breasts, sliced lengthwise into 2 or 3 pieces 1/2 cup homemade basil pesto 2 oz. (1/2 cup) grated mozzarella cheese salt to taste ground black pepper to taste

For the Basil pesto: °° 2 cups fresh basil leaves °° 3-4 cloves fresh garlic, °° °° °° °° °°

peeled and diced 1/2 cup extra-virgin olive oil 1/2 cup pine nuts 3/4 cup coarsely grated Parmesan cheese 1/4 cup fresh squeezed lemon juice salt and ground black pepper to taste

Directions For the Basil Pesto: 1. Wash the basil leaves and dry with paper towels. Place the basil leaves and sliced garlic into food processor and process while slowly adding olive oil until basil and garlic is finely chopped, Add pine nuts, Parmesan cheese, and lemon juice and process for two minutes more or until the pesto is mostly pureed and well mixed.

Season to taste with salt and ground black pepper and stir or pulse a few times more.

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For the Chicken: 2. Preheat oven to 375F/190C. Grease a baking tray or dish then spread 1/4 cup of basil pesto over the bottom.

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3. Then lay the chicken strips over.

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4. Then another 1/4 cup more of the basil pesto.

Sprinkle with some grated mozzarella cheese.

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5. Cover the baking dish with aluminum foil and bake for 25-30 minutes or just until the chicken pieces are barely firm and cooked through.

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6. Remove the foil and sprinkle chicken with the remaining grated mozzarella cheese. Put the dish back into the oven without the foil and cook for 5 minutes more or just until the cheese is melted.

Serve while hot.

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Serving Instructions: Serve with your favourite oven cooked vegetables and garnish with the tomatoes if you are using them.

Chef’s Tips: For extra flavor and color: Cut 4 medium tomatoes in half and place them, cut side down, around the chicken for the last 20 minutes of cooking.

Number of Portions: 4 Nutritional Value: Nutrients per serving Energy Protein Carbs Fiber Fat Water

753.6 kcal 63.3 g 5.4 g 0.9 g 53.3 g 216.6 g

Chili Pork Pot Stew A truly tasty dish that’s as great at a barbeque as it is as a main course anytime.

Ingredients °° 2-1/2 pounds boneless pork, °° °° °° °° °° °° °° °° °° °° °°

cut into 1-inch cubes 1 garlic clove, minced 1 cup chopped onion 1 cup diced tomatoes, ½ cup chopped green chile peppers (or to taste) 1 tablespoon minced fresh cilantro 2 teaspoons dried oregano 2 bay leaves 3 tablespoon coconut oil salt to taste 1 tablespoon cornstarch - see chef’s tips 1 tablespoon water

Directions 1. Heat coconut oil in a large skillet on medium heat.

Add in the pork and saute until golden brown.

Add garlic and onion and cook until tender.

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2. Stir in tomatoes, chilies, cilantro, oregano and bay leaves.

Cover and simmer for 40 minutes or until pork is tender and cooked through.

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3. Meanwhile, combine cornstarch and water in a bowl and stir until smooth.

Add to the pork and bring to a boil.

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4. Add salt to taste.

Cook and stir for 2 minutes or until thickened.

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5. Remove bay leaves before serving.

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Chef’s Tips: If you want to omit the cornstarch, simply simmer the sauce from the pork until it becomes thick.

Number of Portions: 6 Nutritional Value: Nutrients per serving Energy Protein Carbs Fiber Fat Water

1059.8 kcal 18.4 g 6.0 g 1.1 g 106.7 g 123.8 g

Avocado Broccoli Salad Click this link for more avocado step by step recipes

A simple salad that has a richly exoctic feel to it.

Great as a side dish - perfect as a starter!

Ingredients: °° 12 ounces broccoli florets °° °° °° °° °° °° °° °°

with stems chopped 2/3 cup chopped red bell pepper 1/2 cup minced red onion 1/4 cup extra virgin olive oil 1/4 cup balsamic vinegar 1 1/2 tsp. Salt 1 avocado, peeled, pitted and diced 1 cup bacon cooked and crumbled ¼ cup chopped pecans or walnuts for garnishing

Directions 1. Place broccoli florets in a steamer and cook for about 10 minutes or until tender. Strain and transfer to a mixing bowl.

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2. Add the bell pepper and onion and lightly toss then transfer to your serving dish.

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3. Combine the olive oil, vinegar and salt in a small bowl and mix until well incorporated, and the salt is somewhat dissolved.

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4. Drizzle over the salad until well coated.

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5. Just before serving gently stir in bacon and diced avocado.

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6. Sprinkle the chopped walnuts over and serve.

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Chef’s Tips: Replace half of the broccoli with cauliflower florettes of the same size for a bit more color and visual interest.

Yes you can boil the broccoli - just don’t overcook it.

Number of Portions: 6 Nutritional Value Nutrients per serving Energy Protein Carbs Fiber Fat Water

323.6 kcal 6.5 g 10.8 g 4.3 g 29.1 g 123.2 g

Easy Weight Loss Exercises

Lower Body Exercises Side Leg Raise

This strengthens the muscles at the side of your legs and hips.

Breathe in and then breathe out slowly as you take five seconds to move your left leg out to the left side with the foot & toes still pointing forwards.

Rest for one breath.

Photos by Angelique Barnard

Repeat three to five times then change legs.

Continue, until you have done the exercise 9 to 15 times with each leg.

Note: A chair without wheels is safer and a lot easier to

Lower Body Exercises Hip Extension This is very similar to the knee flexor, but here it is also useful to strengthen the lower back muscles as well as the buttocks.

Again, using the back of a chair or table for support, bend slightly forward at the hips until your body is at about a 45 degree angle.

Starting Position.

Breathe in and then breathe out slowly as you put your weight onto your right leg, keep your left leg straight as you take five seconds

to slowly lift it out behind you, without bending your knee or your upper body or pointing your toes.

Photos by Angelique Barnard

The idea is to try and keep tension on the back of the leg once you’ve got it back as far as you can.

Hold it there for one second, then take 3-5 seconds to lower the leg back down to the starting position as you finish exhaling.

Rest for one breath.

Repeat three to five times then change legs.

Continue, until you have done the exercise 9 to 15 times with each leg.