WEEK 1

MENTAL TOUGHNESS MONDAY

"Back Away From the Bread”

Why is bread so damn hard for people to give up? When I tell people eliminate bread if they want to lose weight I get the craziest looks. You’d think I was telling them to stop eating completely, as if meals without bread don’t exist? Is there “good” bread and bad bread? Yea, kind of.  Are whole grains healthier than white bread? Well, this is where things get tricky.  Eating processed foods come at a cost. When we’re talking about refined grains that have been stripped of most of their nutrients (white bread) or processed grains in general, understand that consuming them can contribute to the deterioration of your health.  Who wants to develop obesity, diabetes, heart disease, allergies, asthma, gluten intolerance, Celiac disease or vitamin deficiencies?! If you’re experiencing any of these conditions and you’re currently eating bread, I implore you to start respecting the power of food.

Besides the lack of nutrients, it’s also important to remember that most commercial wheat production has been impacted by pesticides. Seeds are treated with fungicide, and the wheat is sprayed with hormones and pesticides. Unfortunately, the storage bins of harvested wheat may also be coated with insecticides. These chemicals all contribute to increasing the average person’s toxic load, which is a contributing factor to virtually every possible disease imaginable.

3 Reasons to Eliminate Bread from Diet:

1.      Constant consumption of breads/pastas throughout the day equate to a high sodium intake. One slice can contain anywhere from 100-200mg of Sodium and our “bodies only require about 500mg per day.”  Excess breads and pastas can shoot our sodium intake upwards to 4000 or 5000mg! Don’t get me wrong. Sodium is important! It is one of the electrolytes. Sodium regulates extracellular fluids, blood volume and blood pressure and it delivers water and nutrients into the cells. However, potassium is another important electrolyte and most Americans are deficient in this mineral. We should be consuming 4,700mg of potassium and most of us don’t come close. Potassium pumps waste products out of the cells. “…It is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.” Both electrolytes are important but a sodium/potassium imbalance developed from excess bread consumption can impact the body’s fluid balance and can also result in the development of hypertension and potentially other heart problems. https://draxe.com/bread-is-worse-than-you-think/

2.      Every heard of Amylopectin A? It is the main starch found in a large percentage of wheat. The scary thing is that this amylopectin dramatically increases blood sugar. It digests easier than other complex carbs and it can raise blood sugar even faster than candy! A study published in the American Journal of Clinical Nutrition had participants eating either a diet of 70% amylose or 70% amylopectin. The people on the amylopectin diet had elevated glucose and insulin responses following the meals. A diet high in bread/pasta/starches will cause surges of insulin to chronically high levels. If the insulin switch doesn’t “turn off” fat storage is imminent (especially in the belly!) Increased weight gain is a common side effect of eating too much bread, but other health problems can arise as well. https://draxe.com/3-ways-wheat-is-giving-you-a-belly/

3.      “Wheat and grains powerfully inflame the body. Inflammation can manifest as facial redness (seborrhea), or as other forms of skin rash such as acne, dandruff, eczema, and psoriasis. It can also show as joint pain, especially in the hands, wrists, and elbows, sometimes in the knees, hips, and low back. Even water retention/edema in the face and ankles can be contributed to chronic inflammation. “Grain-induced inflammation can also show up as an autoimmune disease: anything from rheumatoid arthritis, type 1 diabetes, to pernicious anemia (autoimmune destruction of the parietal cells of the stomach responsible for vitamin B12 absorption).” http://www.wheatbellyblog.com/2015/05/lose-the-wheat-and-grains-lose-the-inflammation/

REAL TALK TUESDAY

WOKE WEDNESDAY

"THIRSTY" THURSDAYS

Sometimes the thirst is real! Cravings are no joke! Sometimes they are hard to resist. BUT....what if it wasn't a lack of willpower that was behind your inability to resist the junk food? What if I told you that your cravings are the result of a lack of minerals? Could it be that easy to fix? The answer is YES! Check out the Infogram below!

NOTHIN' BUT THE FACTS FRIDAYS!

Pre/Intra/Post Workout CARB SUPPLEMENTS! Yay or Nay? Alex Vega, (Chemist, Apprentice, Nutritionist, Contest Prep Coach and Bodybuilder), breaks down what to look for and what to expect from carb supps!

Alex Vega is a Nutrition Apprentice at PH2 Nutrition in Santa Monica, CA. Alex graduated with a M.S. in chemistry/biochemistry from the University of West Florida. He has done extensive research in both fields, which has allowed him to become keenly aware of the human body and how various stimuli effect overall health.

Alex specialized in drug chemistry synthesis and drug interactions. His experience in research and the pharmaceutical industry, though invaluable, made him realize that human health is at great risk. People today have poor knowledge about basic nutrition principles. This fueled his passion to educate the general public about basic nutritional protocols. He believes this will lead to a domino effect that helps improve our populations' health.

Alex's teaching experience prepared him well as it allows him to work together with his clients in a collaborative manner. He closely guides clients throughout the process, assessing their health and explaining why it may be in a state of disarray. Alex will work with you to get you back on track!

Alex Vega
vegalexander1@gmail.com

WEEK 2

MENTAL TOUGHNESS MONDAYS

MENTAL TOUGHNESS MONDAYS

Food prep! Love it or hate it…you can’t escape it if you’re TRULY going to make an effort to eat better. Now here’s the dilemma for the meat eaters. I can already hear the excuses now. I don’t have time to cook, I don’t know how to cook, I’m too tired when I get home, My family won’t eat what I cook etc. These are legitimate excuses, but let’s get one thing straight. This is your health we’re talking about!

Now brace yourselves, because I’m about to come off as a little insensitive. Miss me with the excuses. Seriously, food can literally kill you or save your life. Finances are the most crucial variable, because they determine the quality of the food you consume. BUT, you’ve GOT to get your butt in that kitchen. Your life LITERALLY depends on it!

I’ve give you this…protein is a tough one! Unless you’re going to be eating fresh raw sashimi every day, it’s gotta be cooked. That requires an investment of your precious time. You must make the time to go grocery shopping, and then you have to dedicate even more time to grill, bake, sauté etc. Oh, and let’s not forget packing the Tupperware. Whether we are weighing our meat for each separate container or jamming pounds of it at a time into the biggest piece we can find, we also have to clock those minutes as well.

On “Thirsty Thursday” this week I will be sharing 5 of the quickest methods for cooking your proteins. Instead of backing out of your cooking responsibilities and opting for that fast food quick fix, you’ll have some options that won’t be labor intensive or time consuming. For my vegetarians, DO YOUR HOMEWORK! Even though you won’t have to deal with cooking animal sources of protein you still have to understand that restricting animal based products will lead to specific mineral deficiencies. Consuming pastured eggs, raw dairy and krill (omega 3 fats) will provide nutrients you are missing from a meat free regimen. However, it is essential that you supplement with some important vitamins and minerals:

VEGETARIANS
-Vitamin B12: (vitamin) energy, blood formation, DNA synthesis, and reproductive health.
-Creatine: (amino acid) muscle energy, proper function of your central nervous system, and brain health.
-Carnosine: Antioxidant
-Taurine: brain/heart health, muscle function, bile salt formation, and antioxidant defenses.
-Vitamin D3: Immune system function, regulates glucose tolerance, increases calcium uptake and  
     reabsorption.
-Heme-iron: bind to the hemoglobin molecule and serve as a carrier of oxygen to your tissues
-DHA (omega 3 fatty acid): normal brain function and heart health, 
-Sulfer: Sulfur plays a vital role in the structure and biological activity of both proteins and enzymes.

VEGANS:
-B12:(vitamin) energy, blood formation, DNA synthesis, and reproductive health.
-Iron: bind to the hemoglobin molecule and serve as a carrier of oxygen to your tissues
-Zinc: assists in growth, development, neurological function, reproduction, immune function
-Choline: liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism
-Vitamin A: synthesis of proteins, immune function, wound healing, red blood cell development, embryonic development
-Vitamin D: Immune system function, regulates glucose tolerance, increases calcium uptake and  
     reabsorption.
-Calcium: Forms teeth and bone, co-factor for enzymes, regulates muscle contraction, regulates hormone secretion, regulates nerve impulse transmission
-EPA and DHA: provides benefits to a number of diseases such as cancer, asthma, depression, cardiovascular disease, ADHD, autoimmune diseases, rheumatoid arthritis
 

Food prep can actually be a pretty therapeutic process. I personally enjoy throwing on my ear phones and listening to podcasts, audiobooks or watching youtube videos while I slave away in the kitchen. Other times I’ll call up a friend I’ve been meaning to catch up with and I flap my gums for about an hour or so until I’m done with everything. This also helps with the dreaded clean up as well! Any distraction during the dish washing process is a bonus!! There are plenty of ways to pass the time…pick your poison.

Typically I do a BIG food prep cooking day on Sunday, and another smaller re-up cooking session mid-week (Wednesday or Thursday). Cooking comes easy to me now, but the only reason I’m skilled and comfortable in the kitchen is because I made the conscious effort to do it years ago. I’ve burned, overcooked and undercooked every kind of meat possible. I’ve ruined pans, sent off smoke detectors, burnt fingers, and melted spatulas…but it was all worth it! Now I maneuver with ease around the stove or barbecue grill, and let me tell you something, it’s very empowering! The investment in time is the work that’s needed on the front end to prevent potential health scars on the back end. In my opinion, it’s worth every second.

So let me ask you a question. If now isn’t the right time to start cooking, when is the right time? Is it after you’ve been diagnosed with some sort of health condition or disease? Sure, when your back is against the wall I bet the motivation to cook comes real quick. Once we get the news that we have developed heart disease, Type II diabetes, a thyroid disorder, or cancer then we are in that kitchen cooking like our life depends on it…because at that point it does. News flash, your life actually depends on it now too.

REAL TALK TUESDAYS!

Today I interview Stacy Peterson of Acceleration Sports. She is a licensed nutritionist who is a Certified Nutrition Specialist® (CNS) professional, and Certified Holistic Health Coach (CHHC).

She breaks down the GOLD, SILVER and BRONZE level proteins!

If you'd like to contact Stacy about your dietary needs:
Stacy Peterson
Acceleration Sports
805.704.7193
http://www.accelerationsports.net/
stacy@accelerationsports.net
***She offers a free 15 minute consultation!

WOKE WEDNESDAY!

THIRSTY THURSDAYS!

Check out the infogram for some SUPER quick and EASY ways to prepare your protein! When you're tempted to go for the fast food route (which is also quick and easy), remember there are healthier time saving options!

Also, here are some nutritious veggies that are packed with protein! Little preparation required!

LENTILS: string beans, chickpeas, beans

1 Cup: 17.9g

½ Cup: 9g

Broccoli

1 Cup: 2.6g

*Florets: 4g

Peas

1 Cup: 9g

Asparagus

100g: 2.4g

Pumpkin Seeds

1oz = 5.2g

Mung Bean Sprouts

1 Cup =2.5g

Spinach

1 cup =5g

Legumes: black beans, lima beans, fava beans, kidney beans,

½ Cup =7.5g

Kale

1 Cup = 2.5g

Edamame: (Tends to be GMO in the USA)

½ Cup: 6-10g depending on the brand

Potato

Medium: 3g

Artichoke

Medium: 4g

NOTHIN BUT THE FACTS FRIDAY!

In today's video Assistant Professor Matthew Cain (Exercise Science) discusses the amino acids: Creatine, Arginine and Glutamine! Are puchasing these supplements worth your money? 🤔Check out the video to find out!

:00 Introduction
:36 Creatine and Energy production
:48 Energy Systems (Aerobic & Anaerobic)
1:29 Benefits of creatine
3:29 Does Creatine cause bloating? 
4:00 Creatine and kidney damage?
4:25 Dosage for Creatine
5:10 Arginine
5:48 Nitric Oxide
7:07 Glutamine

WEEK 3

MENTAL TOUGHNESS MONDAYS

Today I wanted to include an article about the correlation between eating high glycemic  processed foods and subsequent damage to the arteries. The information in this article may shock some of you. My intentions for introducing this type of information is to inspire you all to delve deeper into health, nutrition and healing. The first time I heard about this correlation to heart disease was about a year ago. My mother got diagnosed with esophageal cancer last year and had an esophajectomy. Having to watch her recovery from such a brutal procedure has been beyond difficult. However, I have been on a personal quest throughout her recovery to educate myself about nutrition, cancer, big business, big agriculture, big food and big pharma. Please read the information below with open eyes. Should you feel inspired to do so, continue to research this topic. Be prepared for what you may find. This is where the  Mental Toughness comes into play. If you have been diagnosed with heart disease, or know somebody who has, this article is arriving right on time. It may save a life.

“HIGH GLYCEMIC FOODS DAMAGE ARTERIES”
Monday, July 27, 2009 by: S. L. Baker, features writer
Tags: glycemic index, health news, Natural News
WEBSITE: https://www.naturalnews.com/026706_...

(NaturalNews) Anyone interested in healthy y and nutritious foods has probably heard that whole grains are far better for you than the processed variety like white bread and sugar-laden cereals. There are several reasons for this, including the fact whole foods tend to be richer in fiber and they also have low glycemic indexes. That means they keep blood sugar and insulin levels steady without wide fluctuations. But a new study published in the Journal of the American College of Cardiology concludes there's another important reason to avoid  high glycemic foods like white bread and corn flakes. For the first time, scientists have documented how eating these foods can directly damage artery walls and cause cardiac problems.

"It's very hard to predict heart disease," Dr. Michael Shechter of Tel Aviv University's Sackler School of Medicine and the Heart Institute of Sheba Medical Center, said in a statement to the media. "But doctors know that high glycemic foods rapidly increase blood sugar. Those who binge on these foods have a greater chance of sudden death from heart attack. Our research connects the dots, showing the link between diet and what's happening in real time in the arteries."

For his study, Dr Shechter and colleagues worked with 56 healthy volunteers who were divided into four groups. One group ate cornflake cereal mixed with milk, a second consumed a pure sugar mixture, the third group ate bran flakes and the last group took water (as a placebo control). Over the course of four weeks, Dr. Shechter applied brachial reactive testing to the research subjects in each group. This test, a clinical and research technique pioneered by Dr. Shechter's laboratory, uses a blood pressure type cuff on the arm that is able to visualize what happens inside arteries before, during and after eating various foods.

Before any of the study participants ate, the function of their arteries was essentially the same. After eating, however, all except the placebo group had reduced arterial functioning -- especially the research subjects who ate cornflakes and sugar. In fact, the testing documented that during  the consumption of these foods high in sugar, there was a temporary and sudden dysfunction in the endothelium, the thin layer of cells that line the inside of arteries and reduce turbulence as blood flows throughout the entire circulatory system.

This is a critical finding because, when repeated over time, a sudden expansion of artery walls can cause a host of negative effects on health including damage to endothelial cells. That can reduce elasticity in arteries, resulting in heart disease or even sudden death. In fact, according to Dr. Shechter, endothelium dysfunction can be traced back to almost every disorder and disease in the body.

"We knew high glycemic foods were bad for the heart. Now we have a mechanism that shows how," Dr. Shechter explained in the press statement. "Foods like cornflakes, white bread, French fries, and sweetened soda all put undue stress on our arteries. We've explained for the first time how high glycemic carbs can affect the progression of heart disease."

Dr. Shechter agrees with natural health advocates who have long advised staying away from highly processed, high glycemic foods and eating a diet rich in low glycemic whole foods such as oatmeal, fruits, vegetables, legumes and nuts. In addition to helping protect your heart, this style of eating has other advantages. According to the Harvard School of Public Health web site, these healthy foods are loaded with vitamins, minerals, fiber, and a host of important phytonutrients.

On the other hand, white bread, white rice, pastries, sugared sodas, and other highly processed foods tear down instead of build health -- they contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. As reported earlier in Natural News, processed foods have also been linked with an increased risk for cancer (https://www.naturalnews.com/022025.html) and recent studies indicate many processed foodstuffs, from bread to candy bars, may be contaminated with toxic mercury, too (https://www.naturalnews.com/025442_mercury_HF...).”

For more information :
http://www.aftau.org/site/News2?page=NewsArt...
http://www.hsph.harvard.edu/nutritionsource/...

WELCOME TO WEEK 3: FAT!

This is a shorter video (30 minutes). As always be sure to take notes! Please post any questions you have after watching the video. Also, feel free to discuss any topics you have on your mind regarding fat.

***Link to article that I reference in this week's lecture. 
“Bad Cholesterol’ indicates an amino acid deficiency researcher says”
https://news.illinois.edu/blog/view/6367/204646#image-1

REAL TALK TUESDAYS!

Today I interview Stacy Peterson of Acceleration Sports. She is a licensed nutritionist who is a Certified Nutrition Specialist® (CNS) professional, and Certified Holistic Health Coach (CHHC).

She breaks down OILS! Should we cook in them? When should we use them and when should we stay away from them?

***If you'd like to contact Stacy about your dietary needs:
Stacy Peterson
Acceleration Sports
805.704.7193
http://www.accelerationsports.net/
stacy@accelerationsports.net
[She offers a free 15 minute consultation!]

THIRSTY THURSDAYS

We all know that the THIRST is real! When it gets the best of us we opt for food choices that provide instant gratification with little nutritional benefits. Yes, balance of "clean" foods and indulgent treats are necessary to keep us sane. BUT, when you are considering grabbing a snack that you KNOW isn't a good option consider these tasty High Fat, Low Carb alternatives!

NOTHIN BUT THE FACTS FRIDAYS!

My Supplement Guy Alex breaks down Fish Oil Supplements!

Alex Vega is a Nutrition Apprentice at PH2 Nutrition in Santa Monica, CA. Alex graduated with a M.S. in chemistry/biochemistry from the University of West Florida. He has done extensive research in both fields, which has allowed him to become keenly aware of the human body and how various stimuli effect overall health.

Alex specialized in drug chemistry synthesis and drug interactions. His experience in research and the pharmaceutical industry, though invaluable, made him realize that human health is at great risk. People today have poor knowledge about basic nutrition principles. This fueled his passion to educate the general public about basic nutritional protocols. He believes this will lead to a domino effect that helps improve our populations' health.

Alex's teaching experience prepared him well as it allows him to work together with his clients in a collaborative manner. He closely guides clients throughout the process, assessing their health and explaining why it may be in a state of disarray. Alex will work with you to get you back on track!

Alex Vega
vegalexander1@gmail.com

WEEK 4

WELCOME TO WEEK 4: PUTTING IT ALL TOGETHER!

This lesson will be divided into 2 separate videos. Part I is below. I will upload Part II later today.

As always be sure to take notes! Please post any questions you have after watching the video. Also, feel free to discuss any topics you have on your mind regarding this lesson.

***Links to articles that I reference in this week's lecture regarding MSG!

http://www.livestrong.com/…/377482-other-names-for-msg-or-…/

http://www.livestrong.com/…/253011-what-are-the-symptoms-o…/

MENTAL TOUGHNESS MONDAYS (The Power of Vitamins and Minerals)

"You can trace every sickness, every disease, and every ailment to a mineral deficiency." - Dr. Linus Pauling, two-time Nobel Prize winner

In this final chapter I discuss vitamins and minerals. Why? Because based on scientific evidence I strongly believe that micro nutrients are our “medicine cabinets”. Simply put, these supplements provide our health care. The problem lies in the fact that we must invest financially in this personal form of health care because they are not covered by insurance. Since Pharmaceutical and biotech companies cannot patent nature/natural substances, resources are not allocated towards making supplements as affordable as prescription (synthetic) pharmaceutical drugs.

There used to be the belief that we could get the majority of our vitamins and minerals from food. At a point in time this was true. Now it’s a different story because the current condition of our soil is compromised. “Tilling practices, chemical applications and poor fertilization techniques rip out and burn minerals in the soil.” Therefore, supplementation helps ensure that our intake of minerals is sufficient enough for enhanced health and disease prevention. The problem is I don’t think our society takes supplements seriously. The fact that they are not regulated certainly adds to the apprehension. There is also a lack of understanding and respect for the power of nature. The simplicity of the concept that there are healing powers behind vitamins and minerals is a bit too far fetched for some to believe. It sounds improbable and down right “Quack-ish” to most.

Today’s Mental Toughness Monday will challenge you more than anything you’ve heard so far in this course. Remember, my goal is to educate and inspire. The emphasis of each Monday Article is to get your mental wheels spinning. I aim to motivate you to seek your own research on these topics, since it is your health that hangs in the balance. We must know what our bodies need to function at full health. It is negligent to blindly follow instructions regarding our health without doing research. Furthermore, we owe it to ourselves to weigh all viable options for healing.

If what Dr. Linus Pauling says is true, and many reputable doctors (MD’s and ND’s) concur, then one of the first things we must do is re-think our attitude towards the supplement industry. This means we must really evaluate that VERY bold statement that is stamped on every single supplement bottle: “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.” This begs the question, what things actually do treat, cure or prevent diseases? Before we get into that I think it is important that we understand why the FDA has taken a stand against the validity of supplements. Read the next two quotes very closely.

“Big Pharma in general—and biotech in particular—are having trouble coming up with new-to-nature molecules they can successfully patent and turn into blockbuster medicines. They know the healing power of natural substances. But natural substances are not supposed to be patentable. Or if they are patentable because a new process is involved, the patent protection may be weaker. As we have noted many times, drug companies are not interested in medicines that cannot be patented or that hold weak patent protections, because they don’t earn enough money for the substances to be taken through the multi-billion-dollar FDA approval process and thereby gain a complete government-enforced monopoly, which brings with it the power to charge huge sums for the product.”

“In general, the FDA maintains a resolutely hostile stance toward supplements. It will not allow any treatment claims to be made for them, no matter how much science there is to support it, unless they are brought through the FDA approval process and thus become drugs. The Agency understands that this is a classic “Catch-22.” Who can afford to spend up to a billion dollars to win FDA approval of a non-patented substance? The answer is obvious: no one. So the real FDA intent is simply to eliminate any competition for patented drugs, since these drugs pay the Agency’s bills…This FDA policy prevents millions of Americans from hearing about food or supplement remedies that are safer and cheaper than drugs.”

________________________________________________________________ CBS actually had a great story on 60 minute last night regarding the DEA and Pharmaceutical companies. I inserted an excerpt from their website below:

...”They're killing people. And their motive? This is all for financial gain. That's the problem."

“Before he retired in August, Schiller had supervised investigations in drug trafficking and money laundering cases, but he considered the case against McKesson to be the single most important investigation of his lifetime.

Bill Whitaker: What did they do that was wrong?

David Schiller: The issue with McKesson was they were providing millions and millions and millions of pills to countless pharmacies throughout the United States, and they did not maintain any sort of due diligence. This wasn't just happening in Denver, Colorado. This was happening in Los Angeles, California. It was happening in Detroit, Michigan. It was happening in New York City. It was a national problem and nobody wanted to deal with it.” https://www.cbsnews.com/news/whistl... ________________________________________________________________

Now back to our question...what things actually do treat, cure or prevent diseases? Here are a few examples of some vitamins and minerals that play vital roles in disease prevention and optimal health health. Believe me, there are a whole lot more! MAGNESIUM: “People who consume the highest magnesium levels have remarkably lower incidences of coronary heart disease, stroke, type II diabetes”. “Studies show that when calcium and magnesium intake aren’t on an even keel, the risk of heart disease increases.” SELENIUM: Decrease risk in various forms of cancer: -Breast -Lung -Esophageal -Gastric -Prostate ***Other benefits include: Immune support, Thyroid health, Asthma, Fertility etc. Vitamin D: Obesity/Overweight, Gut Trouble (gastrointestinal conditions), Achy bones, Feeling “down” (Low Serotonin ) levels, Vitamin B12: Fatigue, Anxiousness, depression, yellow skin, psychosis, paranoid delusions, prevention of cognitive decline (Alzheimer’s etc., mental fogginess, memory problems etc.)

______________________________________________________________

According to Dr. Joel D. Wallach (BS, DVM, ND), “Your body needs 90 essential nutrients. True health and wellness is only possible if it radiates from a solid, fundamentally-sound center. There is a core group of 90 essential nutrients that has the greatest positive effect in bringing vibrant health to the human body’s complex and multi-dimensional systems.” Could it really be this simple? Could the uptake and absorption of 90 Essential Nutrients be the key to health, healing and longevity? Nutrition is powerful. The proper regimen combined with adequate supplementation is the best personal health care you can buy! 60 Minerals

Calcium, Magnesium, Phosphorus, Potassium, Sodium, Chloride, Sulfur, Cobalt, Copper, Aluminum, Arsenic, Barium, Beryllium, Boron, Bromine, Carbon, Iodine, Iron, Manganese, Selenium, Zinc, Cerium, Cesium, Chromium, Dysprosium, Erbium, Europium, Gadolinium, Gallium, Germanium, Gold, Hafnium, Holmium, Hydrogen, Lanthanum, Lithium, Lutetium, Molybdenum, Neodymium, Nickel, Niobium, Nitrogen, Oxygen, Praseodymium, Rhenium, Rubidium, Samarium, Scandium, Silica, Silver, Strontium, Tantalum, Terbium, Thulium, Tin, Titanium, Vanadium, Ytterbium, Yttrium, Zirconium

2-3 Essential Fatty Acids

Omega 3, Omega 6, Omega 9

16 Vitamins

Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Biotin, Choline, Flavonoids (Bioflavonoids), Folic Acid, Inositol

12 Amino Acids

Valine, Lysine, Threonine, Leucine, Isoleucine, Tryptophan, Phenylalanine, Methionine, Histidine, Arginine, Taurine, Tyrosine

REFERENCES https://www.naturalnews.com/2017-10-16-four-major-mineral-deficiencies-their-symptoms-and-how-to-overcome-them.html http://www.anh-usa.org/big-pharma-a...

http://www.anh-usa.org/will-we-allow-big-pharma-to-patent-and-control-natural-products/ https://www.naturalnews.com/023237_...

***The information from the Linus Pauling Institute's Micronutrient Information Center on vitamins and minerals is now available in a book titled, An Evidence-based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations. The book can be purchased from the Linus Pauling Institute or Thieme Medical Publishers.

REAL TALK TUESDAYS!

What do the professionals say are the TOP 5 RECOMMENDED SUPPLEMENTS?!

Watch the videos to find out!

Contributors: 
Kevin Libby: https://www.ph2nutrition.com/ 
Stacey Peterson: http://www.accelerationsports.net/

WOKE WEDNESDAY!

INFLAMMATION! 😲 What is it? When is it helpful, when is it dangerous? Watch and see!

***Supplemental Info for topics discussed in the video:

-The Truth About Cancer: A Global Quest - Episode 1
https://youtu.be/KqJAzQe7_0g

-Epigenetics
https://youtu.be/kp1bZEUgqVI

-Glyphosate
http://npic.orst.edu/factsheets/glyphogen.html

-GMO Foods, Glyphosate, Autism & Obesity
-with Stephanie Seneff
https://youtu.be/mX5OiRRNRnU

-Inflammation: A unifying theory of disease?
https://www.health.harvard.edu/…/Inflammation_A_unifying_th…

THIRSTY THURSDAYS!

What do you know about Gut health? Did you know that an unhealthy gut will decrease immunity? It's also a breeding ground for disease.

When it comes to weight loss and health in general it isn't just about diet and exercise. Even if you begin to eat a healthy diet, you can still be compromised if you have an unhealthy microbiome.

SO...when we constantly give in to the "thirst" and go for instant gratification (processed/refined foods) over nutrient dense options (whole natural foods) we are contributing to the decline of our gut health. Convenience kills. 😔We can appear "fit" and "healthy" on the outside, but ripped abs and toned muscles don't reflect what is going on internally. What's even more insightful is that the bacteria in our gut can affect our food cravings! So when the thirst is real, and we become a fiend for certain types of junk food it isn't always a lack of will power that makes us succumb to the cravings (https://www.ucsf.edu/…/116526/do-gut-bacteria-rule-our-minds)

Forget aesthetics, what's much more important is how well we are digesting and absorbing foods/nutrients and whether we are getting the raw materials for vital physiological functions.

Check out this info-gram to see what type of threatening conditions poor gut health can cause!

NOTHIN' BUT THE FACTS FRIDAYS! 

Top 5 Supplements that you DON'T need.

Alex Vega is a Nutrition Apprentice at PH2 Nutrition in Santa Monica, CA. Alex graduated with a M.S. in chemistry/biochemistry from the University of West Florida. He has done extensive research in both fields, which has allowed him to become keenly aware of the human body and how various stimuli effect overall health.

Alex specialized in drug chemistry synthesis and drug interactions. His experience in research and the pharmaceutical industry, though invaluable, made him realize that human health is at great risk. People today have poor knowledge about basic nutrition principles. This fueled his passion to educate the general public about basic nutritional protocols. He believes this will lead to a domino effect that helps improve our populations' health.

Alex's teaching experience prepared him well as it allows him to work together with his clients in a collaborative manner. He closely guides clients throughout the process, assessing their health and explaining why it may be in a state of disarray. Alex will work with you to get you back on track!

Alex Vega
vegalexander1@gmail.com