Diabesity is a term used when obesity and type 2 diabetes occur simultaneously, which has become increasingly common. The link between obesity and type 2 diabetes has been known for a long time, but it’s more than a mere link. These two diseases – yes, obesity is a disease – are interdependent. They are symptoms of the same hormonal disorder, which the Setpoint Diet can heal.

Diabesity and the Setpoint Diet

Table of Contents

The rates of obesity and type 2 diabetes have been rising steadily for over four decades. Obesity is the biggest risk factor for type 2 diabetes, and according to the Centers for Disease Control, most people who are obese will develop type 2 diabetes. This means that the diabesity epidemic we have now – 50 percent of Americans over 65 already suffer from diabesity – is nothing compared to what it will become.

But there is hope. The Setpoint Diet can prevent diabesity, and you won’t feel weak or hungry while the fat melts away.\

Setpoint Diet: The Key to Lasting Weight Loss

When you go on the Setpoint Diet, you’ll eat real foods that fill you up. There is no calorie counting or starvation. You’ll learn a way of eating that is enjoyable, one that you can easily maintain the rest of your life.

You’ll always feel like you’ve had plenty to eat, and you’ll probably be surprised to see the weight coming off. Your chances of developing diabesity will fall along with your weight.

Why Most Diets Fail to Reverse Diabesity

If you’ve had problems keeping your weight down, you know how aggravating and depressing it can be. No matter what new – or old – diet plan you try, it doesn’t work. You lose 20 pounds, you gain 35; you lose 50, you gain 70. It’s two steps forward and three steps back – always. You’ve wanted to give up so many times, but you can’t. You want to be healthy, avoid or reverse diabesity, feel good and look even better.

Why can’t you do what naturally thin people do so naturally? You can, but you won’t do it by trying to starve yourself.

Calories Are Not All That Matter in Diabesity

For decades, we’ve been taught that counting calories is all that matters in weight loss. All calories are the same, they said, and it doesn’t matter where those calories come from. If you want to drink two sodas and eat a bag of chips everyday for lunch, that fine – as long as you stay within your allotted daily calories.

Wrong!

Science has proven a calorie is not the same as every other calorie, that it matters a great deal where that calorie comes from. All macronutrients, you see, go through different metabolic processes and have different effects on our metabolisms. It is very easy for your body to turn carbohydrates into fat, for instance, but impossible for it to do the same thing with protein.

About that Calorie Deficit…

We’ve also been taught that weight loss is like a scale. If you want to lose weight, you have to burn more calories than you take in (calorie deficit.) That, the experts assured you, would reliably give you a 1-2 pound weight loss per week.

There was only one problem – it never worked like that. You would lose a few pounds quickly, and then it would slow way down. You were lucky if you even lost a full pound while starving yourself! You knew what “they” told you were wrong, but nobody had anything different to say. It was always based on cutting calories.

Decades later, we have a diabesity epidemic precisely because cutting calories didn’t work for hundreds of millions of people.

Setpoint Weight: Key to Reversing Diabesity

The truth is that your body is not like a scale, it is like a thermostat. Your body regulates your calories around your setpoint, a weight it has decided you are supposed to weigh. If you lose weight below that setpoint, your body will fight you every step of the way. Your metabolism will slow. You’ll be hungry. You’ll feel tired. This is your body’s way of saving your life because it thinks you’re starving.

If you keep at your low-cal diet long enough, you will lose weight. But if you ever try to eat normally again, you will regain every last pound you lost – plus quite a few pounds more. To maintain your trim figure, you’ll need to be on a diet the rest of your life, and even that’s not a sure thing. Your body will match the consistently low calories by lowering your metabolism, and if you want to lose any more weight or keep the weight from creeping back on you will have to eat fewer and fewer calories. which causes the body to adapt by lowering the metabolism. It’s an unrealistic and unsustainable model.

To lose weight permanently, you’ll need to lower your setpoint weight. Once you do that, your body will try as hard to keep you thin as it now tries to keep you heavy.

Why the Setpoint Diet Works for Diabesity

The setpoint diet works because it addresses the real cause of diabesity – dysregulated hormones. These hormones tell you when you’re hungry and when you’re full. They tell your body when to  burn fat, and when to store it. If you eat a low-quality diet filled with starches, sugars and processed foods, it creates a clog in your hormonal system. They cannot send proper signals to tell your metabolism to speed up, or tell you to stop eating.

Water, Fiber, and Protein for the Setpoint Diet

The Setpoint Diet addresses these issues by focusing on foods that nourish your body, are filling, and cannot be stored as body fat. Science has shown that foods containing water, fiber and protein create a feeling of satiety to the body, meaning that they make you feel full. When you feel full, you won’t turn to low-quality starches and sugars that raise your setpoint weight.

To lower your setpoint weight, replace starches and sugars with non-starchy vegetables, high-density proteins, whole-food fats, and low-fructose fruits.

While eating these foods, you will fill up quickly and feel full longer. In this way, you will accidentally eat fewer calories. Calories are important in weight loss, but eating SANE foods are so filling and nutritious the body feels safe dropping pounds and lowering your setpoint weight.

So say goodbye to the yo-yo, and hello to SANE foods!

/by

Title: “How to Lose Weight at Home with Diet and Exercise”

Keyword: How to Lose Weight at Home
Meta-Description:
Images:
Featured:
In-Post:
Alt-text:

If you are trying to get in shape, you might wonder how to lose weight at home. Going to the gym is all right, but sometimes people like the privacy and convenience of obtaining fitness right in their own place.

The SANE Premium Weight Loss Program can support your quest for losing weight with the evidence-based method of eating and eccentric exercising to decrease your setpoint weight.

Traditional diets usually center on restricting how much a person eats or exercising more. These suggestions are a recipe for ruining your metabolism and resulting in greater risk for weight gain and developing multiple health conditions.

Below are some of the SANE ways of getting healthy

How To Lose Weight At Home, Sensibly

*Relax While Eating: Take your time to eat a huge amount of non-starchy vegetables, combined with nutrient-rich protein, whole-food fats and low-fructose fruits. If you eat in this precise order, you will not have room for sweets, starchy foods, low-quality fats and processed items.

Concentrate on getting 10 servings of vegetables, such as mixed greens, lettuce, bell peppers and tomatoes.

Eat high quality proteins such as Salmon, chicken, Bass, grass-fed beef and eggs.

Whole-food fats are eaten as close to the natural product as possible, so you can have coconut, olives, cocoa, raw nuts and seeds.

Three servings of low-fructose such as berries, cherries, cantaloupe, peaches and blueberries can be consumed each day.
*Exercise The Smart Way: Trainers often suggest to people trying to burn fat to increase their workout time, in many cases this advice will not produce the desired results.
Eccentric and interval exercises are some of the best ways in how to lose weight at home. These types of workouts help you to burn fat, strengthen your muscles and offer definition to the shape of your body without causing injuries. They can be performed 10 through 20 minutes every week.
*Get Rest: Make sure to get to bed on time, so you can get at the minimum, 7 hours of sleep. Research shows losing sleep prevents your metabolism from operating properly and the consequence is weight gain.
*Drink Up: Fluids are important on the SANE plan, but not just any type of liquid. Sweet drinks are to be avoided and water and green tea should be the beverage of choice for replenishing the body.
The water you pass should be straw yellow to clear in appearance.
*Engage In Recreation: Whether it is taking a stroll, dancing, skating or just sitting still meditating, get involved in an activity that brings you to life and contributes to your overall well-being.
*Discover Lifelong Weight Loss: Having the proper tools, support and a coach that is available to answer any questions you might have is crucial when you are concerned about how to lose weight at home.
With the SANE premium customized membership, you will have an innovative plan to assist you in keeping the weight off as long as you follow it.

Learn More About Sane

The SANE scientifically based weight loss program will show you how to lose weight at home successfully, with diet and exercise. There are no quick-fix gimmicks. This plan is sustainable and makes your set-point weight obtainable. Forget the requirement of having to starve yourself.
With SANE you get to eat more, burn more and eliminate all the inSANE information.
Feel free to sign up for the webinar, so you can get started on your healthy and delicious journey today.

/by

 

Everyone takes a look in the mirror at some point in life, and they don’t like what they see. Flabby bellies, drooping arms and other features frustrate anyone who’s body conscious. Avoid the constant, yo-yo-dieting syndrome. You need a lifestyle change. Learn how to lose belly fat with these simple steps. They can be integrated into almost every lifestyle. A healthier you is waiting in the wings.

 

Learn That Your Body Has a Setpoint

 

Before you plan on losing 50 or 100 pounds, focus on the reality of how fatty tissue functions in the human body. It’s present for a purpose. Fatty tissue nourishes you during periods of food shortages. With this evolutionary purpose in mind, it makes sense that your body holds onto the fat as stubbornly as possible.

 

In reality, your body has a setpoint of where weight loss only varies by about 10 pounds. It’s difficult to lose more than your setpoint allows. However, a SANE lifestyle can reset that reference point.

 

Alter Your Diet

 

If you’re wondering how to lose belly fat, altering your food intake is the direct solution. The main parts of your diet should contain nutrient-dense proteins and non-starchy vegetables. In fact, you can eat almost an unlimited volume of these natural, produce items. Artichokes, bean sprouts and asparagus are just a few examples for your meals.

 

Follow up the protein and vegetables with whole fats and low-fructose fruits, such as strawberries and papaya. Limit your intake of high-fructose fruits, dairy and sweets.

 

Drink More Water

 

It’s a fact that many people eat unhealthy foods when they really need water. The trick with hydrating the body is to do it on a continual basis. Sip water throughout the day. If you wait until you’re thirsty, the body is already at a dehydrated point.

 

To avoid bathroom breaks at night, however, you should refrain from drinking water about three hours beforehand. Hydrate yourself when you wake up.

 

Understand the Nutrient Factor

 

If you’ve dieted in the past, the concept of cravings isn’t new to you. When you crave something, however, that fact reflects missing nutrients in your diet. Your body responds to the dieting by activating hunger for certain foods.

 

Eating a larger volume of nutrient-dense proteins, non-starchy vegetables and low-fructose fruits gives you a well-rounded diet. Your body shouldn’t crave anything. In fact, you’re actually eating more than you did before. The digestive system remains pleased along with your neural receptors.

 

(add in-post image here)

 

Get Active

 

Losing belly fat always involves some form of exercise. Your body was built for

movement on a daily basis. The smartest way to increase your lean muscle and reduce fat is by taking part in eccentric and interval exercises.

 

Practice the elongation of your muscles, such as through brisk walks with long strides. There’s no need to perform these exercises for hours on end either. As long as you’re active for up to 20 minutes during each session, these workouts may be repeated only once a week.

 

Seek Out Interests

 

As associated “trick” to losing belly fat is simply living life at an active level. Set a goal for everyday movement, such as walking the stairs to your office or exploring a belly-dancing class. The key factor with your chosen movement is loving the activity. Yoga, jogging and dancing are all activities that are more like diversions than actual exercises. You don’t realize that you’re burning fat until you look in the mirror.

 

Prioritize Rest

 

Sleeping may seem like a lazy man’s sport, but it actually helps you burn fat over time. Ideally, sleep about seven hours each night. Don’t sacrifice sleep for extra time at the gym or work either. Regardless of your activity level, sleep will always be the most important factor in your quest for a leaner appearance.

 

You don’t have time to worry about calories and exercise timetables. Stick with natural foods and an active lifestyle. Over time, your body will change for the better. Your critical, body systems also improve with a stronger heart and ample oxygen flowing to your tissues. Small changes to your daily habits create a body that you can be proud of today. Be SANE as you follow a healthy lifestyle.

 

/by

SANE Smoothie: Cranberry Orange Dream

Table of Contents

Starvation Is NOT Healthy. Stop counting calories & go #SANE with me at http://SANESolution.com

Source: SANE Certified Recipe Book Collection

SANEScoring & Servings

  • Servings: 1
  • Time: 2 min
  • Non-Starchy Vegetables: 4
  • Nutrient-Dense Protein: 1
  • Low-Fructose Fruit: 1

TIP: You can learn more about SANE Servings Sizes & Scoring at the upcoming free Flat-Belly Hormones Masterclass.

Ingredients

  • 1 Cup Pitted Cranberries (frozen or fresh)
  • 1/2 Medium Orange (peeled)
  • 3 Cups Mixed Greens
  • 3 Cups Spinach
  • 1 Medium Lemon (peeled)
  • 1/2 TSP Cinnamon
  • 2 TBSP Garden in My Glass* (see notes below)
  • 4 TBSP Clean Whey Protein** (see notes below)
  • 1 TSP Hormone Healing Green Tea (optional)
  • 2 TBSP Slimming Sugar Substitute*** (optional)

TIP: Can’t find some of these ingredients at your local grocery store? Have them delivered quickly and easily by visiting your SANE Superfoods Store.

Directions

  1. Add all ingredients to a high-powered blender with 8 oz. cold water and a handful of ice.
  2. Blend for 2 minutes or until completely blended (i.e. no pieces of veggies or fruit are visible).
  3. Adjust the amount of water and ice for desired consistency and desired temperature.

Notes

*You can add two additional serving of Non-Starchy Vegetables in place of the two tablespoons of Garden in My Glass. If you do not add more veggies and you do not add Garden in My Glass, track only two servings of Non-Starchy Vegetables per smoothie (instead of four servings).

**Only add protein if the smoothie is your entire meal. Vegetarians can use 6 TBSP of Clean Pea Protein (instead of Clean Whey Protein).

***To minimize sugar content, reduce fruit (other than lemon) and increase All Natural Slimming Sugar Substitute. If fruit is reduced by half or more, no Low-Fructose Fruit servings should be tracked. Due to their extremely low sugar content, lemons should not be reduced and do not need to be tracked.

Ready To Try a Personalized SANE Plan to Lower Your Setpoint Weight and Become Naturally Thin?

Find out which Premium Weight Loss Program is the perfect fit for your goals, budget, and body. If you are ready to begin, click the button below to lower your Setpoint Weight and enjoy permanent weight loss… guaranteed!

Yes! I am ready to lower my Setpoint Weight and to become naturally thin.


Key Takeaways

Click pics below to easily pin & share


Ready To Try a Personalized SANE Plan to Lower Your Setpoint Weight and Become Naturally Thin?

Find out which Premium Weight Loss Program is the perfect fit for your goals, budget, and body. If you are ready to begin, click the button below to lower your Setpoint Weight and enjoy permanent weight loss… guaranteed!

Yes! I am ready to lower my Setpoint Weight and to become naturally thin.

Real-Life Insights and Takaways


  • Think of your metabolic system a little bit like your immune system. If you get a cold or if you get exposed to a virus or bacteria and your immune system itself is healthy, it will bring you back and help restore your health. We can never completely avoid any of those disease causing agents, but we have to make sure we have a strong immune system, so that if we do get exposed to something which is less than ideal, we can come back from it. This is the same mindset we want to have when it comes to our metabolism and our set point. Our metabolism is an established system and when your set point is elevated or when your sink is clogged your body’s essentially fighting to keep you heavy. So, you can think of having a compromised metabolism like having a compromised immune system. You don’t want to intentionally expose yourself to anything harmful, but once we make sure you have a safe and strong metabolism a little bit of exposure to things that aren’t perfect isn’t going to drastically affect your health. You will be able to bounce back.
  • “There is nothing you can do in one day that is going to completely derail your efforts. Your health doesn’t work that way.”
  • Give yourself permission to set what’s called process goals rather than results goals. With a process goal, your goal is something like: “I am going to eat one more serving of vegetables this week than I did last week.” The reason that’s an awesome goal is because you can control it–as much as you can control anything in life. You cannot control how quickly your metabolism heals. You can control how much you stack the deck in the favor of your metabolism healing, but actually how long it takes your metabolism to heal is unfortunately not up to us. You can do all the process steps to facilitate the results you want, and your goal is always on the process.
  • Disease is caused by a breakdown of something in the body. It only makes sense that if we give the body an abundance of that which it needs to thrive it will heal itself. You’re not eating less of everything. You’re eating more SANE things–so much so that you’re crowding out the inSANE things.
  • You matter. You were put here to do important meaningful work. There are people in your life that depend on you and that love you and that need you to be around. And if you’re saying, “I’m going to eat so much of that which enables me to be the beautiful, rocking person that I was put here to be. I’m going to eat so much of that food that I’m too full for anything that would stand in the way of me giving the most of myself to this world and to all of the people who need me.” That’s motivation.

—NEXT ACTION—
Use your blender to make SANE smoothies and make them a part of your life.

SANE Soundbites

Scroll up to pin and share the sexy infographic versions of these 😉


  • 2:03 – 3:29, “So, why am I saying this? Well, also, for example if we were to say, “Hey is it okay to ever have any viruses or any bacteria enter your immune system?” Well, absolutely. I mean, that’s what you immune system is for. Life, we can never be perfect, we can never completely avoid sort of any of those disease causing agents, but we have to make sure we have a strong immune system, so that if we do exposed to something which is less than ideal we can come back from it. That’s the same thing, that’s the same mindset we want to have when it comes to our metabolism. So, your metabolism—we talk about the set point. We talk about it’s an established system and we talk about how when your set point is elevated or when your sink is clogged your body’s essentially fighting to keep you heavy. So, you can think of having a compromised metabolism like having a compromised immune system. So, when someone’s immune system’s compromised even like the slightest little thing can cause life threatening problems. But, when you have a strong immune system if you get a little bit of virus or bacteria, hey, you know you’ll bounce back in a week, you’ll bounce back in two weeks. You want to make sure you don’t intentionally expose yourself. Like you don’t want to have anyone coughing in your face, but you’re not worried if just a little bit gets in there. The same thing applies to your metabolism. Once we heal it from the inside, once we make sure you have a safe and strong metabolism a little bit of exposure to things that aren’t perfect for a lack of better terms, is really just going to be like water off a duck’s back.”
  • 7:06 – 7:47, “So, we’ve got to always remember to be kind to ourselves. Right. Like if something happens, you go to a party, you go a little inSANE. Look, it happened, you learn from it, you’re going to do your best to not let it happen again. But, the worst thing is not actually being inSANE in that moment. The worst thing would be to let that isolated event contaminate your lower case SANity. Like, it happened. Like, if you’re an athlete, you had a bad game, it’s cool. You know what? You know what the most important thing is that we learn from it and that we move on.”
  • 10:00 – 11:03, “So, two things. First is do not set a goal, and I know that this is going to sound strange, but I’ll explain why, I want you to if at all possible, to give yourself permission to set what’s called process goals rather than results goals. Let me explain that. With process goal your goal is exactly what is illustrated in this excellent question here. Like, “I am going to eat one more serving of vegetables this week than it did last week.” And the reason that’s an awesome goal is because you can control it. As much as you can control anything in life. Right. You can control whether or not you eat one more vegetable. You cannot control, no matter how much calorie counters want to make you think otherwise—right. Oh, eat seven less calories per day and you’ll lose exactly this much weight in this much time. Which all of us have tried. It’s never worked because that’s not how your body works. You cannot control how quickly your metabolism heals.”
  • 21:31 – 22:37, “So, let’s go back to the whole grains. What people, a lot of people use whole grains for is to fill themselves up. So, often what happens is whole grains are used to crowd out vegetables. So, they’re just like rolls or filler or rice. I mean, they’re usually just things to fill you up. Now, when it comes to filling ourselves up we now know, oh, my goodness, from a hormonal healing perspective and just from a satisfaction perspective and health and a fat loss perspective, whole food fats they are satisfying and they are so hormonally healthy for us. And they also don’t contain any sort of inflammatory substances. Like for example, there is like amylopectin A is a very addictive substance that’s found in whole wheat. Whole grains can cause gut permeability issues because they have a lot of various substances that can irritate gut bacteria. This is why you hear so much about celiac disease. This is why you hear so much about a gluten intolerance. There is just a lot of things in whole grains that are not nearly as beneficial for us as some of the other foods that we can be eating.”
  • 27:10 – 27:40, “It’s just that we have to understand that processed food manufacturers are not in the business of our health, they’re in the business of making food that costs them very little to sell, that they could charge a lot for and that tastes good. Adding a heck of a lot of salt, adding a heck of a lot of a sugar and adding a heck of a lot of unnatural fats causes that. And it kills us. So, just like everything else if you do it the way nature intended it, it’s all good. It’s all good. So, yes, if you are just sprinkling some sea salt or my favorite is pink Himalayan salt that has a wonderful flavor to it, it’s got some essential minerals in it, that’s a great way to help with the veggies. And as a general rule of thumb anything within reason, within reason that you can do to get yourself and your family to eat more vegetables, boom, it’s worth it.”

Read the Transcript


Jonathan: All right. Kathy asks: I have the whey and cocoa powder and other items that are not necessarily clean, is it okay to use those until I get products in the SANE store? Yes, Kathy. So, that’s a great question. So, I will—just for what it’s worth, just to give you a little bit of context. There is quite a few people that are not actually able to make some of the live calls. So, because of that however I want to make sure these are super valuable for them. So, that’s why sometimes we have to give—I want to make sure I get to some of the questions that were written in because for folks that can’t make the calls they can still write in their questions and then see the session recording afterwards.

However, I love the interaction. So, I’m going to balance that, but Kathy, you asked the—yes, so, if you have things like whey and cocoa powder and other items that aren’t necessarily clean is it okay to use those or do you need to—are they going to destroy your efforts? So, this is a very great, specific question with an awesome specific answer and then also general learnings we can take away from it. So, the short answer is unless it’s just complete garbage, which I don’t think it is, like if it was Nestle Quick for example, which isn’t really cocoa powder. So, it’s probably something maybe like a Hershey’s cocoa powder that you might have, you know if it was Nestle, Nestle Quick I’d say throw that away because that’s not even cocoa powder that’s just sugar. But if it’s just general store bought stuff which is going to be reasonable SANE, hey, that’s not going to just completely ruin your efforts. And I want to make a quick general point here which is I would really encourage everybody, and this is really, really important. To think of your metabolic system a little bit like your immune system. Now, what do I mean by that? So, the way your immune system works is not that—so, your immune system is resilient, right. Like if you get a cold or if you get exposed to a virus or bacteria your immune system, if your immune system itself is healthy will bring your back. Right. That’s the job of your immune system and that’s why diseases such as HIV or AIDS are so terrifying because they attack your immune system itself.

So, why am I saying this? Well, also, for example if we were to say, “Hey is it okay to ever have any viruses or any bacteria enter your immune system?” Well, absolutely. I mean, that’s what you immune system is for. Life, we can never be perfect, we can never completely avoid sort of any of those disease causing agents, but we have to make sure we have a strong immune system, so that if we do exposed to something which is less than ideal we can come back from it. That’s the same thing, that’s the same mindset we want to have when it comes to our metabolism. So, your metabolism—we talk about the set point. We talk about it’s an established system and we talk about how when your set point is elevated or when your sink is clogged your body’s essentially fighting to keep you heavy. So, you can think of having a compromised metabolism like having a compromised immune system. So, when someone’s immune system’s compromised even like the slightest little thing can cause life threatening problems. But, when you have a strong immune system if you get a little bit of virus or bacteria, hey, you know you’ll bounce back in a week, you’ll bounce back in two weeks. You want to make sure you don’t intentionally expose yourself. Like you don’t want to have anyone coughing in your face, but you’re not worried if just a little bit gets in there. The same thing applies to your metabolism. Once we heal it from the inside, once we make sure you have a safe and strong metabolism a little bit of exposure to things that aren’t perfect for a lack of better terms, is really just going to be like water off a duck’s back.

And a good example of this is actually children. So, sometimes we think, unfortunately, and our society tells us—hey, you know, kids, if you look at a children’s menu, it’s so sad and it’s heartbreaking because it’s essentially a litany of inSANity. In some ways the definition of children’s food is that which is packed with processed nonsense fats and sugar and salt. I mean, of children’s menu or children’s cereal, if you think about it, those are the least SANE items in the world and we’re told by big food that that’s okay. I mean, they’re kids. Their bodies can handle it. And that’s really—that’s not at all true. I mean, it does the same level of damage if not more damage to children than it does to adults, but one of the reasons we don’t see it doing as much damage as immediately to children is a child’s metabolism is fresh. It hasn’t gone through cycles of yo-yo dieting, it hasn’t been exposed to a toxic food environments for 40, 50, 60 years. So, if a child gets exposed to consistent low doses of inSANE foods it’s going to have potentially less of a visible or immediate impact on them than it would an adult, not because it’s any less bad for them, but just because you know, their immune system, their metabolic immune system hasn’t been, let’s say you know, beaten down as long. Now, unfortunately that’s of course, we’re seeing nowadays that that’s not necessarily true in the sense that even though a child’s metabolism is fresh, you know it’s fresh the toxics stuff that’s being put into their bodies by schools and by food manufacturers is overwhelming them.

But, the macro point here, Kathy, to answer you question, is if you think about for example, maybe some whey and some cocoa powder that you got from your grocery store from G&C or something like that as being you know, not completely toxic, but something that’s suboptimally SANE, if you’re working to heal your metabolism you know, that’s just going to be like just a little bit of like a cold bug and getting into your immune system and as long as we heal the system itself it’s going to roll right off. So, is it great? No. Is it going to really help you? No. Is going to completely derail your efforts? No. And please, another good thing to keep in mind is there is really nothing you can do in one day—and man, this is a really important point actually, there is nothing you can do in one day that is going to completely derail your efforts. And I think that’s actually really important. Maybe even write that down like even on your worst day or our most inSANE day nothing you did that day ruins everything. Your health doesn’t work that way. So, by way of analogy, it’s really easy to lose all of your money in one day, right. If you look at the financial meltdown that happened a little while a lot of people lost all of their investment, or all of their 401-K, all of their retirement in one day.

Now, when it comes to our fat metabolism system, when it comes to neurological inflammation, when it comes to our hormones and our gut there is nothing that we can do in one day that just completely destroys that. That’s not how that biological system works. It’s not either/or. So, we’ve got to always remember to be kind to ourselves. Right. Like if something happens, you go to a party, you go a little inSANE. Look, it happened, you learn from it, you’re going to do your best to not let it happen again. But, the worst thing is not actually being inSANE in that moment. The worst thing would be to let that isolated event contaminate your lower case SANity. Like, it happened. Like, if you’re an athlete, you had a bad game, it’s cool. You know what? You know what the most important thing is that we learn from it and that we move on. So, whether it’s store bought whey, store bought cocoa powder, whether it’s a meal out with friends or whether it’s really anything in life in general I would urge you to give yourself permission to learn from that event, to make a commitment that it will never happen again or you will do everything in your power not to let it happen again, but to never let shame or guilt contaminate you. Because that’s hey, more than anything you’re going to find in processed foods, more than anything you’re going to find in that whey or that cocoa powder you bought from the store, Kathy, and every other member of the SANE family that’s on this session or watching it, none of that will derail your SANity even to close to as much as shame or guilt or feeling any of those sort of sensations towards yourself will.

Okay. Like please, don’t do that. All right. I mean, you’re here. Kathy, the fact that you even had that thought is a huge win. It’s a huge, huge win. Okay. So, lots of stuff there. Hopefully that was helpful. Let’s see what else we’ve got here. Yes. Salad in a jar. All right. Rebecca, I know we’ve got some great questions about how to get veggies in on the go. For sure we got some questions actually written in on that one, so we’ll cover that. Okay. Cool. Beans, all right. So, I’m going to jump in some of the questions that were written in here. So, the first question we’ve got here is how do you set goals to shift from inSANE to SANE? Add one vegetable per day, cut inSANE foods one per week? What do I change first? How fast do I go?

Hey, that’s an awesome question. So, thank you very much, that’s great. The general question here is how do I work my way into this? How do I set SANE goals? Well, let me first answer that by saying what I really don’t want you to do. And this is after years and years of experience in working with thousands and thousands and thousands of people and reading a lot of research. So, two things. First is do not set a goal, and I know that this is going to sound strange, but I’ll explain why, I want you to if at all possible, to give yourself permission to set what’s called process goals rather than results goals. Let me explain that. With process goal your goal is exactly what is illustrated in this excellent question here. Like, “I am going to eat one more serving of vegetables this week than it did last week.” And the reason that’s an awesome goal is because you can control it. As much as you can control anything in life. Right. You can control whether or not you eat one more vegetable. You cannot control, no matter how much calorie counters want to make you think otherwise—right. Oh, eat seven less calories per day and you’ll lose exactly this much weight in this much time. Which all of us have tried. It’s never worked because that’s not how your body works.

You cannot control how quickly your metabolism heals. You can control how much you stack the deck in the favor of your metabolism healing, but actually how long it takes your metabolism to heal is unfortunately not up to us. Right. If it was totally up to us I can imagine hey, you know, you get the flu going, back to that immune system analogy, [inaudible 00:21:24], “I want to be better tomorrow.” But, unfortunately I can’t do that, but what I can do is of course, get some rest. I can drink some tea, I can make sure that I’m taking some vitamin C. I can do all the process steps so that I facilitate that result, but my goal is always on the process. And please, like that, if you didn’t do—if you got nothing else from this call or this session, that in it of itself, focusing on process goals rather than results goals is so important. I mean, that’s such ancient wisdom. That’s not my idea. That’s from long, long ago. Right. There is a famous quote, I’m paraphrasing this from the Buddha, who says, “As long as you’re facing in the right direction just keep walking and eventually you’ll get there.” Obviously I kind of screwed it up a little bit, but the point is that you know, just take another step, take another step, and take another step. Eventually you will get there. And so, process versus results goal super important, but what are those process goals? Look, let’s keep this really, really simple. Really, really simple. Because it can be simple. To focus—I mean, it’s—it can be simple. It doesn’t necessarily mean it’s easy, but it can be simpler than it’s been made out to be. Vegetable process goal: track, whether it’s using the SANE app, whether it’s using the SANE paper tracker how many servings of vegetables you ate on average this week. Next week take it up by one or two. That’s an epic goal. Another epic process goal, if you’re not drinking SANE green smoothies, start, maybe not every day, but if last week you did zero maybe this week you do one. Next week you do two.

Write that down. You know, I went from one to two. I went from two to three. And that in it of itself is so encouraging because we’re here for the long-term. Right. If you’re on these calls that means you’re here SANE Ignite lifetime. Right. So, those small process steps make such a difference over time. And that’s what we want, right. We’ve all yo-yoed in the short-term. We want those long-term results. Nutrient dense protein. Same thing, just think of it in terms of servings. You know, maybe last week you did a great job of getting your nutrient dense proteins in at lunch and dinner, but you struggled with breakfast. So, maybe you say next week I’m going to make sure I get it in at breakfast. And just something simple. Right. Focus on the food groups. What can I do this week in terms of process for my vegetables? What can I do this week in terms of what one thing can I do this week in terms of process for my proteins? What one thing can I do in terms of my whole food fats? Now, what one thing can I do this week to maybe stand and move my body more? What one thing can I do this week to get more familiar with eccentric exercise? What one thing can I do this week to maybe get a little bit more sleep? What one thing can I do this week to drink a little bit more water? Or to swap more water and green tea instead of any sort of inSANE beverage?

But, that like, it’s hard to put into words how deeply empowering taking on the mindset of small process goals and having that success and sharing that success—like, even if it’s not perfect. Write that down in the SANE support group, in your journal, “This week I’m going to focus on this one process goal, this one process goal, this one process goal.” Three things most. And let us know how you did. Holy moly. Those gradual steps in the three main food groups, and then when it comes to movement I think that in it of itself is going to be hugely powerful. And then maybe in terms of recipes like this one, this week can you find one SANE recipe that you enjoy so much that you—it’s just something it’s a go to recipe. You say, “Oh, my gosh. One recipe in a week that’s nothing.” But, think about it. If you just keep that up at the end of the year, one year, right, we’re all going to be here for longer than a year, after one year you would have 52 recipes that you’ve mastered that you love, that maybe you know your family loves. Fifty-two. I mean, how many different recipes do we make over the course of a month today? Imagine if a year from now you had 52 perfectly SANE recipes that you and your family love. Does that sound crazy? Well, if you found one per week consistently you’ve got it, but that’s not what we’re told to do, right. We’re like I’ll do everything right now versus do this one thing consistently. Do that one process thing consistently and holy moly, like the Buddha said, and I butchered, that’s facing the right direction and if you just keep walking oh, my goodness. SANE, you will be super SANE. You’ll be super SANE.

All right. Let’s see. Here we go. Yay, the [inaudible 00:26:22]. I love this. All right. We got here, got some good chat coming in here. Thank you so much, Kate. And Rebecca, Kathy. Kate’s got some good questions. Epigenetics, yes, Kate, I have done some research on epigenetics. If you have a specific question, please feel free to type it there in the chat box. I’d be happy to help. Will changing my eating help me with Hashimoto’s? What’s up, Alison? And I love how you spell your name. That is a fantastic way to spell your name.

Yes, it will absolutely help you with Hashimoto’s. Anything that is going to increase the nutrient density of your diet and reduce the inflammation that you encourage is going to help with any malady. And we talked about this in the last session, but there is no medical condition—like so, if you think about disease, one way to think of disease is the body not being in its desired state. So, we have vitamins and minerals and proteins and fats that we call essential. Essential amino acids, essential fatty acids, vitamins and minerals are essential. If we don’t eat enough of them we get things like scurvy, rickets so on and so forth. If you don’t eat enough B vitamins your spinal column deteriorates. Not good. Why am I saying these things? Well, disease is caused by a breakdown of something in the body. Now, it only makes sense that if we give the body an abundance of that which it needs to thrive and to heal itself—because remember, the only way we ever heal is the body healing itself. That’s not like woo-woo mystical crystals. That’s science. That’s eastern medicine, western medicine, common sense. The only way disease ever goes away is if the body heals itself. Like that’s what putting a bone in a cast does. It allows the body to heal itself. The flu only goes away if the body heals itself by providing your body with the foods that give it the most of what it needs and in fact, an abundance of those things. You’re not eating less of everything, you’re eating more SANE things, so much so that you’re crowding out the inSANE things.

Any disease of the body will get better. It has to. We’re giving the body more of what it needs to heal itself and less of what causes it to breakdown in the first place. That’s going to help and that’s going to help globally and really, really powerfully. And that’s why this is so much different than just counting calories and eating less because eating less just gives you less of everything. You don’t need less of everything. You need more of good things. So much so that you’re too full for the inSANE nonsense. So, hopefully that’s really helpful.

Why is whole wheat bad for us? Great question. So, let’s keep in mind here that whenever we’re talking about food, food is a zero sum game. So, what I mean by that? It’s kind of an economic term. It’s when we eat one thing we’re not eating another thing. Which I know sounds a little bit stupid, but it’s actually important to think about. So, if we put a bunch of whole grains on our plate by definition we are not putting something else on our plate. So, it’s taking up space. Now, when it comes to is something good for us or is something healthier, is something SANE that’s really like—as you know, we have the spectrum. Right, we have the non-starchy vegetables on end of the spectrum, we have liquid sugar on the other end of the spectrum. Whenever we say is something good or bad for us what we’re really asking is like is this better than that or is this better than everything else I could be eating right now? So, for example is whole wheat bad for us relative to sugar? No, absolutely not. And in fact, the reason that have heard that whole grains are good for us is because they are better for us than refined grains. If you had to choose between eating Wonder Bread and eating bread that was made from Einkorn wheat which is, the Einkorn and amaranth wheat is the wheat that existed in Biblical times versus the dwarf mutant wheat that we have today which is the totally different species of wheat. It’s got like 42 chromosomes whereas the wheat of Biblical times was back in the teens, like I think it had 12 or 14 chromosome. Totally different—it’s a totally different plant. It’s literarily like apples and oranges. So, amaranth wheat compared to dwarf mutant wheat, totally different thing.

So, if we’re eating whole wheat, even dwarf wheat instead of eating sugar that’s a good choice, that’s better for us. Much like eating—smoking one pack of cigarettes per day is better for us than smoking two, but the key thing to keep in mind is just like smoking one pack of cigarettes per day versus smoking two doesn’t make smoking one pack of cigarettes just objectively good for us. Especially when we could be breathing in even cleaner air. So, let’s go back to the whole grains. What people, a lot of people use whole grains for is to fill themselves up. So, often what happens is whole grains are used to crowd out vegetables. So, they’re just like rolls or filler or rice. I mean, they’re usually just things to fill you up. Now, when it comes to filling ourselves up we now know, oh, my goodness, from a hormonal healing perspective and just from a satisfaction perspective and health and a fat loss perspective, whole food fats they are satisfying and they are so hormonally healthy for us. And they also don’t contain any sort of inflammatory substances. Like for example, there is like amylopectin A is a very addictive substance that’s found in whole wheat. Whole grains can cause gut permeability issues because they have a lot of various substances that can irritate gut bacteria. This is why you hear so much about celiac disease. This is why you hear so much about a gluten intolerance. There is just a lot of things in whole grains that are not nearly as beneficial for us as some of the other foods that we can be eating.

So, it’s not like, “Oh, my Gosh, the reason we have obesity epidemic is because people are eating whole grains.” No, no. I mean, that’s not the reason we have an obesity epidemic, but the reason whole grains are not considered SANE, in addition to being relatively low satiety and low in nutrition and aggression—the factors that contribute to SANity is just because man, I’d so much rather you’re eating your vegetables. And actually I had—I interviewed one of the, someone who used to be the head, she was the speaker, the public face for the like the national dietetic association or something, some big organization. And I just asked her, I asked her point blank, you know, “If you had—if a person was eating whole grains in place of vegetables would you recommend that?” And of course, not. Right. There is nothing that is unique about whole grains that we can’t get in greater abundance in vegetables and low sugar fruits as well was like without all the like gluten and other stuff. Like there is no amylopectin A or gluten in kale.

So, whole grains, it’s not like, “Oh, whole grains!” It’s just that whole grains do some damaging things to quite a few people. They can stimulate appetite, they could cause a lot of insulin to get released in your body which can contribute to pre-diabetes. They can make you hungrier rather than satisfying you, but most importantly, often they’re preventing you from eating SANEr foods. And I want you to eat so much of the good stuff that you’re just too full for things that are less SANE. So, hopefully that is helpful. All right. Let’s see here. Let me catch up on a little bit of the chat. All right. Good stuff. Oh, goodness, now there’s lots of chat. Julia and Fran and Allison. Julia, I haven’t seen you on chat before. Welcome. Julia is not being shy. I like that. All right. Let’s go. Tell me your problems are going to be sugar and gluten [inaudible 00:34:40] anything inSANE. Never felt so great. Oh, thank you so much, Fran. That’s good stuff. Fran. Fran is just dropping positivity in here, I love it. I love it.

Salt. Alison, do we need to limit salt because to me that’s what makes veggies taste good. Good news! Salt has been given a bad rep. So, here’s the situation with salt. The reason salt has been given—when you think salt you probably don’t think super healthy. I don’t know what you think, but you probably don’t think super healthy. The bottom line is that salt is definitely an issue when you’re eating inSANE foods. When you’re eating inSANE foods what you’ll find is that the amount of salt in processed food—right, salt is a preservative. So, when you take soy and corn and wheat and other processed mono crops and you strip out all the nutrients you got to make them taste like something because you know what? Soy by itself with everything stripped away just does not taste good, neither does wheat, neither does corn. You got to do something with it. What you can do with it to give it a really stable shelf life and to make it taste good for very little money? You pump it full of trans fats because trans fats stay shelved, stay stable. You pump it full of a huge amount of salt and you pump it full of sugar. Right. If you read—what’s the guy’s name? I forget his name. But, the title of the book is Fat, Sugar, and Salt. And talking about the three major weapons of the processed food industry. And of course, we all know that it’s not that like fat is bad, it’s the fat found in processed food is bad. Same thing with salt.

Salt when used like—when we would normally use it is not going to be bad. The way you would naturally and normally use salt, not bad, but when we put our trust and our health frankly and our lives in the hands of companies whose only interest—they’re not evil, right. They’re not evil, but Nestlé’s job, right, people who own stock in Nestle are not interested in the blood pressure or other people. They’re interested in making money. That’s their business. Right. That’s not evil, right. We all have jobs and we’re all able to use computers because businesses exist. So, there’s nothing wrong with business. It’s just that we have to understand that processed food manufacturers are not in the business of our health, they’re in the business of making food that costs them very little to sell, that they could charge a lot for and that tastes good. Adding a heck of a lot of salt, adding a heck of a lot of a sugar and adding a heck of a lot of unnatural fats causes that. And it kills us. So, just like everything else if you do it the way nature intended it, it’s all good. It’s all good. So, yes, if you are just sprinkling some sea salt or my favorite is pink Himalayan salt that has a wonderful flavor to it, it’s got some essential minerals in it, that’s a great way to help with the veggies. And as a general rule of thumb anything within reason, within reason that you can do to get yourself and your family to eat more vegetables, boom, it’s worth it.

So, bacon is not particularly SANE to just eat strips and strips of bacon, but to use bacon as a seasoning for vegetables do it, do it. Whatever you can do to get that nutrition into your body do it. Salt has been given an overly bad rep in general. Number one, number two, you will not overdo it with salt if you don’t consume inSANE processed food because you would never—just like for example, right, soda has 11-15 teaspoons of sugar in 12 ounces which is ridiculous. If you were going to make yourself a beverage, even if you were going to sweeten it you would never sit there for yourself or for someone you love and say, “I’m going to make my five year old the beverage here. Here, let me get some sugar. One, two, three, four, five, six, seven, eight, nine, ten, eleven, thirteen, fourteen, fifteen.” You would never do that, ever. But, food manufacturers will. So, as long as we stay away from the processed nonsense we’ll be all right in terms of that.

Ready To Try a Personalized SANE Plan to Lower Your Setpoint Weight and Become Naturally Thin?

Find out which Premium Weight Loss Program is the perfect fit for your goals, budget, and body. If you are ready to begin, click the button below to lower your Setpoint Weight and enjoy permanent weight loss… guaranteed!

Yes! I am ready to lower my Setpoint Weight and to become naturally thin.


/by

Acai Berry

NEWS: This superfood is now available in the SANEStore as a convenient whole-food powder so you can more easily enjoy it in smoothies and recipes.

acai berry
Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com
Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com
Click Here To Try It, Get Recipe Ideas, and Learn How Use It

The Acai berry fruit is one of the top nutrient dense superfoods in the world. Pure acai is loaded with antioxidants. The berries also contain an optimal combination of essential amino acids, polyphenols and flavonoids as well as minerals such as iron, magnesium, potassium, calcium and vitamins B1, B2, B3, C and E. This remarkably nutritious berry found in the Amazon Rainforest gained notoriety in the US through a large amount of media exposure. These media events only scratched the surface of this amazing berries health benefits. Our 100% pure organic raw freeze dried Acai Berry fruit powder is the most potent form of Acai available. The freeze drying process is optimal to retain and preserve the nutrients in Acai due to its naturally high fat content. We take the skin and pulp of the acai berry and dry at -20°C in a vacuum.

The organic Acai Berry is possibly one of the world’s most powerful anti-aging foods. It has one of the highest ratings on the ORAC scale (Oxygen Radical Absorbance Capacity). The ORAC scale is a test developed by USDA researchers out of Tufts University in Boston that measures the antioxidant level in foods. Acai Berries may possess the amazing ability to absorb injurious, free radicals that attack the body and may contribute to the aging process as well as other diseases. Today, our bodies are constantly being bombarded by free radicals and eating foods high in antioxidants may help our bodies combat these free radicals and the damage they cause.

Pure acai also contains the highest concentration of anthocyanins of any food. Anthocyanins have been shown to have ability to possibly improve concentration, memory, and mental clarity. They are also known for possibly improving capillary health which, in turn, may help with oxygen uptake. Due to their ability to possibly protect the brain from free radical damage and their support of healthy, cellular tissue growth, anthocyanins are reputed to be one of the most valuable anti-aging antioxidants known.

The famous research regarding the “French Paradox” attributes anthocyanins as being the antioxidant that protects the French from heart disease. The French consume large amounts of coffee, nicotine, sugar, white flour and cheese and yet they have a relatively low incidence of heart disease compared to their neighbors in the UK and other European countries. The red wine grape, due to its anthocyanins is what is believed to be responsible for the low incidence of heart disease. The Acai berry has 30 times the anthocyanins levels of red wine.

Sound Promising?

Want to Try Adding a Convenient and Pure Powdered Form of This Whole Food to Your Smoothies and Recipes?

Click Here To Try It, Get Recipe Ideas, and Learn How Use It

Why Try?


  • May be one of the world’s most powerful anti-aging foods
  • Supporting healthy body weight
  • High levels of antioxidants and essential fatty acids
  • May Improve concentration, memory, & mental clarity
  • May support healthy blood sugar levels
  • May improve macular degeneration (vision loss due to aging)
  • Improving energy levels
  • Supporting healthy cholesterol levels
  • Excellent source of natural fiber
  • Supporting healthy cellular tissue growth
  • May Fight against metabolic diseases
  • Supporting capillary health which in turn helps with oxygen uptake
  • Support for your skin, hair & nails


acai berry

Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

1. Ames BN, Shigenaga MK, Hagen TM. Oxidants, antioxidants, and the degenerative diseases of aging. Proc Natl Acad Sci USA. 1993 Sep 1;90(17):7915-22.

2. Poon HF, Calabrese V, Scapagnini G, Butterfield DA. Free radicals and brain aging. Clin Geriatr Med. 2004 May;20(2):329-59.

3. Zikri NN, Riedl KM, Wang LS, Lechner J, Schwartz SJ, Stoner GD. Black raspberry components inhibit proliferation, induce apoptosis, and modulate gene expression in rat esophageal epithelial cells. Nutr Cancer. 2009 Nov 6;61(6):816-26.

4. Shin DY, Lee WS, Lu JN, et al. Induction of apoptosis in human colon cancer HCT-116 cells by anthocyanins through suppression of Akt and activation of p38-MAPK. Int J Oncol. 2009 Dec;35(6):1499-504.

5. Shin DY, Ryu CH, Lee WS, et al. Induction of apoptosis and inhibition of invasion in human hepatoma cells by anthocyanins from meoru. Ann N Y Acad Sci. 2009 Aug;1171:137-48.

6. Li L, Adams LS, Chen S, Killian S, Ahmed A, Seeram AP. Eugenia jambolana Lam. berry extract inhibits growth and induces apoptosis of human breast cancer but not non-tumorigenic breast cells. J Agric Food Chem. 2009 Feb 11;57(3):826-31.

7. Xia M, Ling W, Zhu H, et al. Anthocyanin attenuates CD40-mediated endothelial cell activation and apoptosis by inhibiting CD40-induced MAPK activation. Atherosclerosis. 2009 Jan;202(1):41-7.

8. Toufektsian MC, de Lorgeril M, Nagy N, et al. Chronic dietary intake of plant-derived anthocyanins protects the rat heart against ischemia-reperfusion injury. J Nutr. 2008 Apr;138(4):747-52.

9. Lehtonen HM, Suomela JP, Tahvonen R, et al. Berry meals and risk factors associated with metabolic syndrome. Eur J Clin Nutr. 2010 Mar 3.

10. Torronen R, Sarkkinen E, Tapola N, Hautaniemi E, Kilpi K, Niskanen L. Berries modify the postprandial plasma glucose response to sucrose in healthy subjects. Br J Nutr. 2009 Nov 24:1-4.

11. Jurgonski A, Juskiewicz J, Zdunczyk Z. Ingestion of black chokeberry fruit extract leads to intestinal and systemic changes in a rat model of prediabetes and hyperlipidemia. Plant Foods Hum Nutr. 2008 Dec;63(4):176-82.

12. Mertens-Talcott SU, Rios J, Jilma-Stohlawetz P, et al. Pharmacokinetics of anthocyanins and antioxidant effects after the consumption of anthocyanin-rich acai juice and pulp (Euterpe oleracea Mart.) in human healthy volunteers. J Agric Food Chem. 2008;56:7796-802.

13. Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem. 2006 Nov 1;54(22):8604-10.

14. Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem. 2006 Nov 1;54(22):8604-10.

15. Cao G, Verdon CP, Wu AH, Wang H, Prior RL. Automated assay of oxygen radical absorbance capacity with the COBAS FARA II. Clin Chem. 1995 Dec;41(12 Pt 1):1738-44.

16. Ou B, Hampsch-Woodill M, Prior RL. Development and validation of an improved oxygen radical absorbance capacity assay using fluorescein as the fluorescent probe. J Agric Food Chem. 2001 Oct;49(10):4619-26.

17. Available at: http://www.ars.usda.gov/is/AR/archive/feb99/aging0299.pdf. Accessed March 3, 2010.

18. Cao G, Verdon CP, Wu AH, Wang H, Prior RL. Automated assay of oxygen radical absorbance capacity with the COBAS FARA II. Clin Chem. 1995 Dec;41(12 Pt 1):1738-44.

19. Ou B, Hampsch-Woodill M, Prior RL. Development and validation of an improved oxygen radical absorbance capacity assay using fluorescein as the fluorescent probe. J Agric Food Chem. 2001 Oct;49(10):4619-26.

20. Davalos A, Gomez-Cordoves C, and Bartoloma B. Extending applicability of the oxygen radical absorbance capacity (ORAC Fluorescein) assay. J Agric Food Chem. 2004; 52:48-54.

21. Mertens-Talcott SU, Rios J, Jilma-Stohlawetz P, et al. Pharmacokinetics of anthocyanins and antioxidant effects after the consumption of anthocyanin-rich acai juice and pulp (Euterpe oleracea Mart.) in human healthy volunteers. J Agric Food Chem. 2008;56:7796-802.

22. Cao G, Verdon CP, Wu AH, Wang H, Prior RL. Automated assay of oxygen radical absorbance capacity with the COBAS FARA II. Clin Chem. 1995 Dec;41(12 Pt 1):1738-44.

23. Xu BJ, Yuan SH, Chang SK. Comparative analyses of phenolic composition, antioxidant capacity, and color of cool season legumes and other selected food legumes. J Food Sci. 2007 Mar;72(2):S167-77.

24. Cao G, Booth SL, Sadowski JA, Prior RL. Increases in human plasma antioxidant capacity after consumption of controlled diets high in fruit and vegetables. Am J Clin Nutr. 1998 Nov;68(5):1081-7.

25. Cao G, Russell RM, Lischner N, Prior RL. Serum antioxidant capacity is increased by consumption of strawberries, spinach, red wine or vitamin C in elderly women. J Nutr. 1998 Dec;128(12):2383-90.

26. Prior RL, Joseph JA, Cao G, Shukitt-Hale B. Can foods forestall aging? Agricult Res. 1999 Feb;47(2):14-17.

27. Young G, Lawrence R, Schreuder M. Discovery of the Ultimate Superfood. Canandaigua, NY:Life Sciences Press; 2005:48.

28. Roy S, Khanna S, Alessio HM, et al. Anti-angiogenic property of edible berries. Free Radic Res. 2002 Sep;36(9):1023-31.

29. Moyer RA, Hummer KE, Finn CE, Frei B, Wrolstad RE. Anthocyanins, phenolics, and antioxidant capacity in diverse small fruits: vaccinium, rubus, and ribes. J Agric Food Chem. 2002 Jan 30;50(3):519-25.

30. Marcason W. What is the acai berry and are there health benefits?J Am Diet Assoc. 2009 Nov;109(11):1968.

31. Schauss AG, Wu X, Prior RL, et al. Phytochemical and nutrient composition of the freeze-dried Amazonian palm berry, Euterpe oleracea Mart. (Acai). J Agric Food Chem. 2006 Nov 1;54(22):8598-603.

32. Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem. 2006 Nov 1;54(22):8604-10.

33. Young G, Lawrence R, Schreuder M. Discovery of the Ultimate Superfood. Canandaigua, NY:Life Sciences Press; 2005:48.

34. Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem. 2006 Nov 1;54(22):8604-10.

35. Lichtenthaler R, Belandrino Rodrigues R, Guilherme S. Maia J et al. Total oxidant scavenging capacities of Euterpe oleracea Mart. (Acai) fruits. Int J of Food Sci and Nut. 2005;56:53-64.

36. Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem. 2006 Nov 1;54(22):8604-10.

37. Lichtenthaler R, Belandrino Rodrigues R, Guilherme S. Maia J et al. Total oxidant scavenging capacities of Euterpe oleracea Mart. (Acai) fruits. Int J of Food Sci and Nut. 2005;56:53-64.

38. Mertens-Talcott SU, Rios J, Jilma-Stohlawetz P, et al. Pharmacokinetics of anthocyanins and antioxidant effects after the consumption of anthocyanin-rich acai juice and pulp (Euterpe oleracea Mart.) in human healthy volunteers. J Agric Food Chem. 2008;56:7796-802.

39. Sun X, Seeberger J, Alberico T, et al. Acai palm fruit (Euterpe oleracera Mart.) pulp improves survival of flies on a high fat diet. Exp Gerontol. 2010 Mar;45(3):243-51.

40. Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem. 2006 Nov 1;54(22):8604-10.

41. Sun X, Seeberger J, Alberico T, et al. Acai palm fruit (Euterpe oleracera Mart.) pulp improves survival of flies on a high fat diet. Exp Gerontol. 2010 Mar;45(3):243-51.

42. Pacheco-Palencia LA, Talcott ST, Safe S, Mertens-Talcott S. Absorption and biological activity of phytochemical-rich extracts from acai (Euterpe oleracea Mart.) pulp and oil in vitro. J Agric Food Chem. 2008 May 28;56(10):3593-600.

43. Del Pozo-Insfran D, Percival SS, Talcott ST. Acai (Euterpe oleracea Mart.) polyphenolics in their glycoside and aglycone forms induce apoptosis of HL-60 leukemia cells. J Agric Food Chem. 2006 Feb 22;54(4):1222-9.

44. Ribeiro JC, Antunes LM, Aissa AF, et al. Evaluation of the genotoxic and antigenotoxic effects after acute and subacute treatments with acai pulp (Euterpe oleracea Mart.) on mice using the erythrocytes micronucleus test and the comet assay. Mutat Res.2010 Jan;695(1):22-8.

45. Stoclet JC, Chataigneau T, Ndjaye M, et al. Vascular protection by dietary polyphenols. Eur J Pharmacol. 2004 Oct;500(1):299-313.

46. Rocha APM, Carvalho LC, Sousa SV, et al. Endothelium-dependent vasodilator effect of Euterpe oleracea Mart. (Acai) extracts in mesenteric vascular bed of the rat. Vasc Pharmacology. 2007 Feb;46(2):97-104.

47. Oliveira de Souza M, Silva M, Silva ME, de Paula Oliveira R, Pedrosa ML. Diet supplementation with acai (Euterpe oleracea Mart.) pulp improves biomarkers of oxidative stress and the serum lipid profile in rats. Nutrition. 2009 Dec 17.

48. Spada PD, Dani C, Bortolini GV, Funchai C, Henriques JA, Salvador M. Frozen fruit pulp of Euterpe oleraceae Mart. (Acai) prevents hydrogen peroxide-induced damage in the cerebral cortex, cerebellum, and hippocampus of rats. J Med Food. 2009 Oct;12(5):1084-8.

49. Zikri NN, Riedl KM, Wang LS, Lechner J, Schwartz SJ, Stoner GD. Black raspberry components inhibit proliferation, induce apoptosis, and modulate gene expression in rat esophageal epithelial cells. Nutr Cancer. 2009 Nov;61(6):816-26.

50. Shin DY, Lee WS, Lu JN, et al. Induction of apoptosis in human colon cancer HCT-116 cells by anthocyanins through suppression of Akt and activation of p38-MAPK. Int J Oncol. 2009 Dec;35(6):1499-504.

51. Shin DY, Ryu CH, Lee WS, et al. Induction of apoptosis and inhibition of invasion in human hepatoma cells by anthocyanins from meoru. Ann N Y Acad Sci. 2009 Aug;1171:137-48.

52. Li L, Adams LS, Chen S, Killian C, Ahmed A, Seeram NP. Eugenia jambolana Lam. berry extract inhibits growth and induces apoptosis of human breast cancer but not non-tumorigenic breast cells. J Agric Food Chem. 2009 Feb 11;57(3):826-31.

53. Xia M, Ling W, Zhu H, et al. Anthocyanin attenuates CD40-mediated endothelial cell activation and apoptosis by inhibiting CD40-induced MAPK activation. Atherosclerosis. 2009 Jan;202(1):41-7.

54. Toufektsian MC, de Lorgeril M, Nagy N, et al. Chronic dietary intake of plant-derived anthocyanins protects the rat heart against ischemia-reperfusion injury. J Nutr. 2008 Apr;138(4):747-52.

55. Mazza GJ. Anthocyanins and heart health. Ann Ist Super Sanita. 2007;43(4):369-74.

56. Jurgonski A, Juskiewicz J, Zdunczyk Z. Ingestion of black chokeberry fruit extract leads to intestinal and systemic changes in a rat model of prediabetes and hyperlipidemia. Plant Foods Hum Nutr. 2008 Dec;63(4):176-82.

57. Ghosh D, Konishi T. Anthocyanins and anthocyanin-rich extracts: role in diabetes and eye function. Asia Pac J Clin Nutr. 2007;16(2):200-8.

58. Ghosh D, Konishi T. Anthocyanins and anthocyanin-rich extracts: role in diabetes and eye function. Asia Pac J Clin Nutr. 2007;16(2):200-8.

59. Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007 Jun;51(6):675-83.

60. Weisel T, Baum M, Eisenbrand G, et al. An anthocyanin/polyphenolic-rich fruit juice reduces oxidative DNA damage and increases glutathione level in healthy probands. Biotechnol J. 2006 Apr;1(4):388-97.

61. Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007 Jun;51(6):675-83.

62. Koli I, Erlund A, Jula J, Marniemi J, Mattila P, Alfthan G. Bioavailability of various polyphenols from a diet containing moderate amounts of berries. J Agric Food Chem. 2010 Jan 14.

63. Andres-Lacueva C, Shukitt-Hale B, Galli RL, Jauregui O, Lamuela-Raventos RM, Joseph JA. Anthocyanins in aged blueberry-fed rats are found centrally and may enhance memory. Nutr Neurosci. 2005 Apr;8(2):111-20.

64. Ahmet I, Spangler E, Shukitt-Hale B, et al. Blueberry-enriched diet protects rat heart from ischemic damage. PLoS One. 2009 Jun 19;4(6);e5954.

65. DeFuria J, Bennett G, Strissel KJ, et al. Dietary blueberry attenuates whole-body insulin resistance in high fat mice by reducing adipocyte death and its inflammatory sequelae. J Nutr. 2009 Aug;139(8):1510-6.

66. Osman N, Adawi D, Ahrne S, Jeppsson B, Molin G. Probiotics and blueberry attenuate the severity of dextran sulfate sodium (DSS)-induced colitis. Dig Dis Sci. 2008 Sep;53(9):2464-74.

67. Persson IA, Persson K, Andersson RG. Effect of vaccinum myrtillus and its polyphenols on angiotensin-converting enzyme activity in human endothelial cells. J Agric Food Chem. 2009 Jun 10;57(11):4626-9.

68. Ramirez MR, Izquierdo I, do Carmo Bassols Raseira M, Zuanazzi JA, Barros D, Henriques AT. Effect of lyophilized Vaccinum berries on memory, anxiety, and locomotion in adult rats. Pharmacol Res. 2005 Dec;52(6):457-62.

69. Nguyen V, Tang J, Oroudjev E, et al. Cytotoxic effects of bilberry extract on MCF7-GFP-tubulin breast cancer cells. J Med Food. 2010 Feb 4.

70. Takikawa M, Inoue S, Horio F, Tsuda T. Dietary anthocyanin-rich bilberry extract ameliorates hyperglycemia and insulin sensitivity via activation of AMP-activated protein kinase in diabetic mice. J Nutr. 2010 Mar;140(3):527-33.

71. Milbury PE, Graf B, Curran-Celentano JM, Blumberg JB. Bilberry (Vaccinium myrtillus) anthocyanins modulate heme oxygenase-1 and glutathione S-transferase-pi expression in ARPE-19 cells. Invest Ophthalmol Vis Sci. 2007 May;48(5):2343-9.

72. Knox YM, Hayashi K, Suzutani T, et al. Activity of anthocyanins from fruit extract of Ribes nigrum L. against influenza A and B viruses. Acta Virol. 2001;45(4):209-15.

73. Nakamura Y, Matsumoto H, Todoki K. Endothelium-dependent vasorelaxation induced by black currant concentrate in rat thoracic aorta. Jpn J Pharmacol. 2002 May;89(1):29-35.

74. Lyall KA, Hurst SM, Cooney J, et al. Short-term blackcurrent extract consumption modulates exercise-induced oxidative stress and lipopolysaccharide stimulated inflammatory responses. Am J Physiol Regul Integr Comp Physiol. 2009 Jul;297(1):R70-81.

75. Nakaishi H, Matsumoto H, Tominaga S, Hirayama M. Effects of black current anthocyanoside intake on dark adaptation and VDT work-induced transient refractive alteration in healthy humans. Altern Med Rev. 2000 Dec;5(6):553-62.

76. Cavanagh HM, Hipwell M, Wilkinson JM. Antibacterial activity of berry fruits used for culinary purposes. J Med Food. 2003 Spring;6(1):57-61.

77. Gupta K, Chou MY, Howell A, Wobbe C, Grady R, Stapleton AE. Cranberry products inhibit adherence of p-fimbriated Escherichia coli to primary cultured bladder and vaginal epithelial cells. J Urol. 2007 Jun;177(6):2357-60.

78. Valentova K, Stejskal D, Bednar P, et al. Biosafety, antioxidant status and metabolites in urine after consumption of dried cranberry juice in healthy women: a pilot double-blind placebo-controlled trial. J Agric Food Chem. 2007 Apr 18;55:3217-24.

79. Liu M, Lin LQ, Song BB, et al. Cranberry phytochemical extract inhibits SGC-7901 cell growth and human tumor xenografts in Balb/c nu/nu mice. J Agric Food Chem. 2009 Jan 28;57(2):762-8.

80. Kresty LA, Howell AB, Baird M. Cranberry proanthocyanidins induce apoptosis and inhibit acid-induced proliferation of human esophageal adenocarcinoma cells. J Agric Food Chem. 2008 Feb 13;56(3):676-80.

81. Zhang L, Ma J, Pan K, Go VL, Chen J, You WC. Efficacy of cranberry juice on Helicobacter pylori infection: a double-blind, randomized placebo-controlled trial. Helicobacter. 2005 Apr;10(2):139-45.

82. Burger O, Weiss E, Sharon N, Tabak M, Neeman I, Ofek I. Inhibition of Helicobacter pylori adhesion to human gastric mucus by a high-molecular-weight constituent of cranberry juice. Crit Rev Food Sci Nutr. 2002;42(3 Suppl):279-84.

83. Roschek B Jr, Fink RC, McMichael MD, Li D, Alberte RS. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009 Jul;70(10):1255-61.

84. Barak V, Halperin T, Kalickman I. The effect of Sambucol, a black elderberry-based, natural product, on the production of human cytokines: I. Inflammatory cytokines. Eur Cytokine Netw. 2001 Apr-Jun;12(2):290-6.

85. Ciocoiu M, Miron A, Mares L, et al. The effects of Sambucus nigra polyphenols on oxidative stress and metabolic disorders in experiemental diabetes mellitus. J Physiol Biochem. 2009 Sep;65(3):297-304.

86. Youdim KA, Martin A, Joseph JA. Incorporation of the elderberry anthocyanins by endothelial cells increases protection against oxidative stress. Free Radic Biol Med. 2000 Jul 1;29(1):51-60.

87. Khan GN, Gorin MA, Rosenthal D, et al. Pomegranate fruit extract impairs invasion and motility in human breast cancer. Integr Cancer Ther. 2009;8:242-53.

88. Koyoma S, Cobb LJ, Mehta HH et al. Pomegranate extract induces apoptosis in human prostate cancer cells by modulation of the IGF-IGFBP axis. Growth Horm IGF Res. 2010;20:55-62.

89. Khan GN, Gorin MA, Rosenthal D et al. Pomegranate fruit extract impairs invasion and motility in human breast cancer. Integr Cancer Ther. 2009;8:242-53.

90. Khan SA. The role of pomegranate (Punica granatum L.) in colon cancer. Pak J Pharm Sci. 2009;22:346-8.

91. Hong MY, Seeram NP, Heber D. Pomegranate polyphenols down-regulate expression of androgen-synthesizing genes in human prostate cancer cells overexpressing the androgen receptor. J Nutr Biochem. 2008;19:848-55.

92. Larrosa M, Gonzalez-Sarrias A, Yanez-Gascon MJ, et al. Anti-inflammatory properties of a pomegranate extract and its metabolite urolithin-A in a colitis rat model and the effect of colon inflammation on phenolic metabolism. J Nutr Biochem. 2009 Jul 17.

93. Shukla M, Gupta K, Rasheed Z, Khan KA, Haqqi TM. Consumption of hydrolysable tannins-rich pomegranate extract suppresses inflammation and joint damage in rheumatoid arthritis. Nutrition. 2008 Jul-Aug;24(7-8):733-43.

94. Ross SM. Pomegranate: its role in cardiovascular health. Holist Nurs Pract. 2009 May-Jun;23(3):195-7.

95. Aiyer HS, Vadhanam MV, Stoyanova R, Caprio GD, Clapper ML, Gupta RC. Dietary berries and ellagic Acid prevent oxidative DNA damage and modulate expression of DNA repair genes. Int J Mol Sci. 2008;9:327-41.

96. Coates EM, Popa G, Gili CI. Colon-available raspberry polyphenols exhibit anti-cancer effects on in vitro models of colon cancer. J Carcinog. 2007 April 18;6:4.

97. Seeram NP, Adams LS, Zhang Y, et al. Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro. J Agric Food Chem. 2006 Dec 13;54(25):9329-39.

98. Available at: http://www.ars.usda.gov/is/AR/archive/feb99/aging0299.pdf. Accessed March 3, 2010.

99. Pilaczynska-Szczesniak L, Skarpanska-Steinborn A, Deskur E, Basta P, Horoszkiewicz-Hassan M. The influence of chokeberry juice supplementation on the reduction of oxidative stress resulting from an incremental rowing ergometer exercise. Int J Sport Nutr Exerc Metab. 2005 Feb 15;15(1):48-58.

100. Valcheva-Kuzmanova S, Kuzmanov K, Mihova V, Krasnaliev I, Borisova P, Belcheva A. Antihyperlipidemic effect or Aronia melanocarpa fruit juice in rats fed a high-cholesterol diet. Plant Foods Hum Nutr. 2007 Mar;62(1):19-24.

101. Kowalczyk E, Kopff A, Niedworok J, Kopff M, Jankowski A. Anthocyanins-an adjunct to cardiovascular therapy? Kardiol Pol. 2002 Oct;57(10):332-6.

102. Yun JW, Lee WS, Kim MJ, et al. Characterization of a profile of the anthocyanins isolated from Vitis coignetiae Pulliat and their anti-invasive activity on HT-29 human colon cancer cells. Food Chem Toxicol. 2010 Mar;48(3):903-9.

103. Leifert WR, Abeywardena MY. Cardioprotective actions of grape polyphenols. Nutr Res. 2008 Nov;28(11):729-37.

104. Long J, Gao H, Sun L, Liu J, Zhao-Wilson X. Grape extract protects mitochondria from oxidative damage and improves locomotor dysfunction and extends lifespan in a Drosophila Parkinson’s disease model. Rejuvenation Res. 2009 Oct;12(5):321-31.

105. Zhang Y, Seeram NP, Lee R, Feng L, Heber D. Isolation and identification of strawberry phenolics with antioxidant and human cancer cell antiproliferation properties. J Agric Food Chem. 2008 Feb 13;56(3):670-5.

106. Basu A, Wilkinson M, Penugonda K, Simmons B, Betts NM, Lyons TJ. Freeze-dried strawberry powder improves lipid profile and lipid peroxidation in women with metabolic syndrome: baseline and post intervention effects. Nutr J. 2009 Sept;8:43.

107. Jenkins DJ, Nguyen TH, Kendall CW, et al. The effect of strawberries in a cholesterol-lowering dietary portfolio. Metabolism. 2008;57:1636-44.

108. Dai J, Patel JD, Mumper RJ. Characterization of blackberry extract and its antiproliferative and anti-inflammatory properties. J Med Food. 2007;10:258-65.

109. Seymour EM, Singer AA, Kirakosyan A, Urcuyo-Llanes DE, Kaufman PB, Bolling SF. Altered hyperlipidemia, hepatic steatosis, and hepatic peroxisome proliferator-activated receptors in rats with intake of tart cherry. J Med Food. 2008 Jun;11(2):252-9.

110. Jayaprakasam B, Olson LK, Schutzki RE, Tai MH, Nair MG. Amelioration of obesity and glucose intolerance in high-fat-fed C57BL/6 mice by anthocyanins and ursolic acid in Cornelian cherry (Cornus mas). J Agric Food Chem. 2006 Jan 11;54(1):243-8.

111. Seymour EM, Lewis SK, Urcuyo-Llanes DE, et al. Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high fat diet. J Med Food. 2009 Oct;12(5):935-42.

112. Tall JM, Seeream NP, Zhao C, Nair MG, Meyer RA, Raja SN. Tart cherry anthocyanins suppress inflammation-induced pain behavior in rat. Behav Brain Res. 2004 Aug 12;153(1);181-8.

113. Slavin M, Kenworthy W, Yu LL. Antioxidant properties, phytochemical composition, and anti-proliferative activity or Maryland-grown soybeans with colored seed coats. J Agric Food Chem. 2009 Dec 9;57(23):11174-85.

114. Nizamutdinova IT, Jin YC, Chung JI, et al. The anti-diabetic effect of anthocyanins in streptozotocin-induced diabetic rats through glucose transporter 4 regulation and prevention of insulin resistance and pancreatic apoptosis. Mol Nutr Food Res. 2009 Nov;53(11):1419-29.

115. Nizamutdinova IT, Kim YM, Chung JI, et al. Anthocyanins from black soybean seed coats stimulate wound healing in fibroblasts and keratinocytes and prevent inflammation in endothelial cells. Food Chem Toxicol. 2009 Nov;47(11):2806-12.

116. Pedreschi R, Cisneros-Zevallos L. Antimutagenic and antioxidant properties of phenolic fractions from Andean purple corn (Zea mays L.). J Agric Food Chem. 2006 Jun 28;54(13):4557-67.

117. Fukamachi K, Imada T, Ohshima Y, Xu J, Tsuda H. Purple corn color suppresses Ras protein level and inhibits 7,12 dimethylbenz(a)anthracine-induced mammary and carcinogenesis in the rat. J Agric Food Chem. 2008 Sep;99(9):1841-6.

118. Udani JK, Singh BB, Singh VJ, Barrett ML. Effects of acai (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: a pilot study. Nutr J 2011;10:45.

119. Nóbrega AA, Garcia MH, Tatto E, et al. Oral transmission of Chagas disease by consumption of acai palm fruit, Brazil. Emerg Infect Dis 2009;15:653-5.

120. Schauss AG, Wu X, Prior RL, et al. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem 2006;54:8604-10.

121. Schauss AG, Wu X, Prior RL, et al. Phytochemical and nutrient composition of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem 2006;54:8598-603.

123. Cordova-Fraga T, de Araujo DB, Sanchez TA, et al. Euterpe Oleracea (Acai) as an alternative oral contrast agent in MRI of the gastrointestinal system: preliminary results. Magn Reson Imaging 2004;22:389-93.

124. Del Pozo-Insfran D, Brenes CH, Talcott ST. Phytochemical composition and pigment stability of Acai (Euterpe oleracea Mart.). J Agric Food Chem 2004;52:1539-45.

125. Pacheco-Palencia LA, Mertens-Talcott S, Talcott ST., ‘Chemical composition, antioxidant properties, and thermal stability of a phytochemical enriched oil from Acai’ (Euterpe oleracea Mart.). J Agric Food Chem. 2008 Jun 25;56(12):4631-6. Epub 2008 Jun 4.

126. Texas A&M University – Agricultural Communications (17 October 2008). Brazilian Acai Berry Antioxidants Absorbed by Human Body, Research Shows. Science Daily. 3. Retrieved 19 January 2011, from http://www.sciencedaily.com­ /releases/2008/10/081006112053.htm

127. ROS – http://pubs.niaaa.nih.gov/publications/arh27-4/277-284.htm

128. Research on anti-oxidants – http://www.medicalnewstoday.com/articles/131363.php

129. Moor de Burgos A, Wartanowicz M, Ziemlañski S. Blood vitamin and lipid levels in overweight and obese women. Eur J Clin Nutr. 1992 Nov;46(11):803-8.

130. http://www.aicr.org/site/News2?page=NewsArticle&id=13129

131. Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. ‘Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry’, Euterpe oleraceae mart. (acai). J Agric Food Chem. 1 November 2006; 54(22):8604-10.

132. Mink PJ, Scrafford CG, Barraj LM, Harnack L, Hong CP, Nettleton JA, Jacobs DR Jr., ‘Flavonoid intake and cardiovascular disease mortality: A prospective study in postmenopausal women’. Am J Clin Nutr. March 2007; 85(3):895-909.

133. Erlund I, Koli R, Alfthan G, Marniemi J, Puukka P, Mustonen P, Mattila P, Jula A. ‘Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol’. Am J Clin Nutr. February 2008; 87(2):323-31.

134. Ovensa Z, Vachalkova A, Horvathova K. ‘Taraxasterol and beta-sitosterol: New naturally compounds with chemoprotective/chemopreventative effects’. Neoplasma. 2004; 51(6): 407-414.

135. Marcason, W. (2009). “What is the acai Berry and Are There Health Benefits?”. Journal of the American Dietetic Association 109 (11): 1968–1910. doi:10.1016/j.jada.2009.09.017. PMID 19857637.

136. *Murrieta RSS, Dufour DL, Siqueira AD (1999). “Food consumption and subsistence in three Caboclo populations on Marajo Island, Amazonia, Brazil”. Human Ecology 27: 455–75. doi:10.1023/A:1018779624490.

137. “Amazon Case Study”. Retrieved 16 September 2005.

138. McDonnell, Patrick J. (21 September 2008). “Humble Berry Now a Global Superfood”. Los Angeles Times (Los Angeles, CA).

139. “‘Superfood’ Promoted on Oprah’s Site Robs Amazon Poor of Staple”. 14 May 2009. Retrieved 30 Dec 2009.

140. Engels, Gayle (2010). “Acai”. HerbalGram, American Botanical Council 86: 1–2.

141. http://environment.yale.edu/tri/uploads/Ashley-DuVal.pdf

142. http://www.mbpalms.com/modals/details.aspx?pid=303

143. a b Silva, S. & Tassara, H. (2005). Fruit Brazil Fruit. São Paulo, Brazil, Empresa das Artes

144. Dyer, A. P. 1996. Latent energy in Euterpe oleracea. Biomass Energy Environ., Proc. Bioenergy Conf. 9th.

145. “Acai Fruit”. Archived from the original on 29 March 2010. Retrieved 21 April 2010.

146. Plotkin MJ, Balick MJ (Apr 1984). “Medicinal uses of South American palms”. J Ethnopharmacol 10 (2): 157–79. doi:10.1016/0378-8741(84)90001-1. PMID 6727398.

147. a b c d e Schauss AG, Wu X, Prior RL, Ou B, Patel D, Huang D, Kababick JP (2006). “Phytochemical and nutrient composition of the freeze-dried amazonian palmberry, Euterpe oleraceae Mart. (acai)”. J Agric Food Chem 54 (22): 8598–603. doi:10.1021/jf060976g. PMID 17061839.

148. Lubrano C, Robin JR, Khaiat A (1994). “Fatty-acid, sterol and tocopherol composition of oil from the fruit mesocarp of 6 palm species in French-Guiana”. Oleagineux 49: 59–6.

149. Pacheco-Palencia LA, Mertens-Talcott S, Talcott ST (Jun 2008). “Chemical composition, antioxidant properties, and thermal stability of a phytochemical enriched oil from Acai (Euterpe oleracea Mart.)”. J Agric Food Chem. 56 (12): 4631–6. doi:10.1021/jf800161u. PMID 18522407.

150. Ellin, Abbey (12 March 2009). “Pressing Acai for Answers”. The New York Times.

151. a b James, SD (2008-12-12). “‘Superfood’ Acai May not Be Worth Price: Oprah’s Dr. Oz Says Acai Is Healthy but No Cure-all; Dieter Feels Ripped Off””. ABC News. Archived from the original on 19 December 2008. Retrieved 2008-12-30.

152. a b Center for Science in the Public Interest (2009-03-23). “CSPI Warns Consumers about Web-Based Acai Scams”. CSPI. Retrieved 2012-09-02.

153. “Oprah is coming after bad Internet Marketers”. Adotas.

154. “AG warns about deceptive weight loss supplement offer”. King5 News. Retrieved 9 September 2009.

155. Kuskoski EM, Asuero AG, Morales MT, Fett R (2006). “Wild fruits and pulps of frozen fruits: antioxidant activity, polyphenols and anthocyanins”. Cienc Rural 36 (4 (July/Aug)). doi:10.1590/S0103-84782006000400037.

156. Polyphenolic Constituents of Fruit Pulp of Euterpe oleracea Mart. (Acai palm). S. Gallori, A. R. Bilia, M. C. Bergonzi, W. L. R. Barbosa and F. F. Vincieri, Chromatographia, 2004, Volume 59, Numbers 11-12, pages 739-743, doi:10.1365/s10337-004-0305-x

157. a b Lichtenthäler R, Rodrigues RB, Maia JG, Papagiannopoulos M, Fabricius H, Marx F (Feb 2005). “Total oxidant scavenging capacities of Euterpe oleracea Mart. (Acai) fruits”. Int J Food Sci Nutr 56 (1): 53–64. doi:10.1080/09637480500082082. PMID 16019315.

158. a b Schauss A.G., Wu X., Prior R.L., Ou B., Huang D., Owens J., Agarwal A., Jensen G.S., Hart A.N., Shanbrom E. (2006). “Antioxidant capacity and other bioactivities of the freeze-dried amazonian palm berry, Euterpe oleraceae Mart. (acai)”. J Agric Food Chem 54 (22): 8604–10. doi:10.1021/jf0609779. PMID 17061840.

159. Alexander G.Schauss et al. “Antioxidant Capacity and Other Bioactivities of the Freeze-Dried Amazonian Palm Berry, Euterpe oleraceae Mart. (Acai)”, J. Agric. Food Chem. 54(2006)8604–8610. downloaded 20 November 2010, from http://pubs.acs.org/doi/pdf/10.1021/jf0609779

160. Rodrigues RB, Lichtenthäler R, Zimmermann BF, et al. (Jun 2006). “Total oxidant scavenging capacity of Euterpe oleracea Mart. (Acai) seeds and identification of their polyphenolic compounds”. J Agric Food Chem. 54 (12): 4162–7. doi:10.1021/jf058169p. PMID 16756342.

161. Simon PW (1997). “Plant Pigments for Color and Nutrition”.

162. De Rosso VV, Morán Vieyra FE, Mercadante AZ, Borsarelli CD (October 2008). “Singlet oxygen quenching by anthocyanin’s flavylium cations”. Free Radical Research 42 (10): 885–91. doi:10.1080/10715760802506349. PMID 18985487.

163. Lotito SB, Frei B (2006). “Consumption of flavonoid-rich foods and increased plasma antioxidant capacity in humans: cause, consequence, or epiphenomenon?”. Free Radic. Biol. Med. 41 (12): 1727–46. doi:10.1016/j.freeradbiomed.2006.04.033. PMID 17157175.

164. Williams RJ, Spencer JP, Rice-Evans C (April 2004). “Flavonoids: antioxidants or signalling molecules?”. Free Radical Biology & Medicine 36 (7): 838–49. doi:10.1016/j.freeradbiomed.2004.01.001. PMID 15019969.

165. Scientific Opinion on the substantiation of health claims related to various food(s)/food constituent(s) and protection of cells from premature aging, antioxidant activity, antioxidant content and antioxidant properties, and protection of DNA, proteins and lipids from oxidative damage pursuant to Article 13(1) of Regulation (EC) No 1924/20061, EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA)2, 3 European Food Safety Authority (EFSA), Parma, Italy, EFSA Journal 2010; 8(2):1489

166. “Studies force new view on biology of flavonoids”, by David Stauth, EurekAlert!. Adapted from a news release issued by Oregon State University.

167. Heinrich M, Dhanjia T, Casselman I (2011). “Acai (Euterpe oleracea Mart.) — A phytochemical and pharmacological assessment of the species’ health claims”. Phytochem Lett 4 (3): 10–21. doi:10.1016/j.phytol.2010.11.005.

168. “‘Insufficient and unconvincing’ scientific evidence to promote acai, says review”. NutraIngredients-USA.com, 16 Mar 2011. Archived from the original on 14 May 2011. Retrieved 3 April 2011.

169. Seeram NP, Aviram M, Zhang Y, et al. (Feb 2008). “Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States”. J Agric Food Chem. 56 (4): 1415–22. doi:10.1021/jf073035s. PMID 18220345.

170. Williams RJ, Spencer JP, Rice-Evans C (April 2004). “Flavonoids: antioxidants or signalling molecules?”. Free Radical Biology & Medicine 36 (7): 838–49. doi:10.1016/j.freeradbiomed.2004.01.001. PMID 15019969.

171. Frei B. “Controversy: What are the true biological functions of superfruit antioxidants?”. Archived from the original on 6 March 2010. Retrieved 5 February 2010.

172. Córdova-Fraga T, de Araujo DB, Sanchez TA, et al. (Apr 2004). “Euterpe Olerácea (Acai) as an alternative oral contrast agent in MRI of the gastrointestinal system: preliminary results”. Magn Reson Imaging 22 (3): 389–93. doi:10.1016/j.mri.2004.01.018. PMID 15062934.

173. Del Pozo-Insfran D, Brenes CH, Talcott ST (Mar 2004). “Phytochemical composition and pigment stability of Acai (Euterpe oleracea Mart.)”. J Agric Food Chem. 52 (6): 1539–45. doi:10.1021/jf035189n. PMID 15030208.


/by

SANE Smoothie: Strawberry Blueberry Blast

Table of Contents

Starvation Is NOT Healthy. Stop counting calories & go #SANE with me at http://SANESolution.com

Source: 99 SANE Certified Green Smoothies Vol. 1

SANEScoring & Servings

  • Servings: 1
  • Time: 2 min
  • Non-Starchy Vegetables: 4
  • Nutrient-Dense Protein: 1
  • Low-Fructose Fruit: 1

TIP: You can learn more about SANE Servings Sizes & Scoring at the upcoming free Fast-Start Personalized Plan SANE Masterclass.

Ingredients

  • 1/2 Cup Strawberries (frozen or fresh)
  • 1/3 Cup Blueberries (frozen or fresh)
  • 6 Cups Spinach
  • 1 Medium Lemon (peeled)
  • 1/2 TSP Cinnamon
  • 2 TBSP Garden in My Glass* (see notes below)
  • 4 TBSP Clean Whey Protein** (see notes below)
  • 1 TSP Hormone Healing Green Tea (optional)
  • 2 TBSP Slimming Sugar Substitute*** (optional)

TIP: Can’t find some of these ingredients at your local grocery store? Have them delivered quickly and easily by visiting your SANE Superfoods Store.

Directions

  1. Add all ingredients to a high-powered blender with 8 oz. cold water and a handful of ice.
  2. Blend for 2 minutes or until completely blended (i.e. no pieces of veggies or fruit are visible).
  3. Adjust the amount of water and ice for desired consistency and desired temperature.

Remember that eating MORE deep green veggies is likely the single most belly-fat-burning and energy-boosting change you can make to your diet.

Until it becomes a habit, please give yourself permission to focus 100% of your wellness effort on eating (and drinking 🙂 ) double-digit servings of non-starchy veggies daily.

I promise that this one simple change will do more for your health, happiness, and slimness than all the other confusing and conflicting “tips” out there put together!

Gratefully and SANEly,
  

Jonathan Bailor
SANE Founder & NYTimes Bestselling Author

P.S. Please don’t miss out! Join me to see how yummy smoothies like this fit perfectly into the personal SANE weight loss plan we will start in your free Fast-Start Interactive Weight Loss Workshop.

Notes

*You can add two additional serving of Non-Starchy Vegetables in place of the two tablespoons of Garden in My Glass. If you do not add more veggies and you do not add Garden in My Glass, track only two servings of Non-Starchy Vegetables per smoothie (instead of four servings).

**Only add protein if the smoothie is your entire meal. Vegetarians can use 6 TBSP of Clean Pea Protein (instead of Clean Whey Protein).

***To minimize sugar content, reduce fruit (other than lemon) and increase All Natural Slimming Sugar Substitute. If fruit is reduced by half or more, no Low-Fructose Fruit servings should be tracked. Due to their extremely low sugar content, lemons should not be reduced and do not need to be tracked.


/by

How To Lose 45 Lbs. in 40 Days

Table of Contents




Key Takeaways

Click pics below to easily pin & share


Get More Shows

Real-Life Insights and Takaways


  • There are many weight loss solutions that “work” but they are not sustainable, nor are they healthy.
  • Your body does not work like a math equation. This is why just simply counting calories is not the solution to a healthy body.
  • Dropping calories makes your body slow down. After your body slows down, you will lose muscle first…then later, fat.
  • Weight loss is not the goal. Fat loss and maintenance is the goal.
  • We want to heal our body so it keeps us at a healthy weight, enjoyably, long term.
  • We have to lose the desire to see results overnight. Don’t look for the quick fix.
  • If you ever stop the weight loss programs you start, you will gain the weight back.
  • The SANE lifestyle is something you can sustain.

—NEXT ACTION—
The next time you see an advertisement for a quick lose weight fix, first smile and laugh, then ask yourself, “If this is true, can I do it for the rest of my life?” If the answer is yes, then give it a try. If the answer is no, then you can continue to smile, knowing that it didn’t pass the test.

Reflection Questions


  • Can you outsmart the siren songs of weight loss?
  • Does your body work like a math equation?
  • Do you listen to the siren songs of weight loss?
  • Is there an easy fix you don’t know about?
  • Do you really want to live your life on 1200 calories?
  • How can you heal your body and stay healed?

SANE Soundbites

Scroll up to pin and share the sexy infographic versions of these 😉


  • 7:10 – 7:16, “And people might be surprised to hear this, but the calorie myth isn’t that calories are a myth, it is that the idea of counting calories should be the focus of health. That’s the myth.”
  • 10:25 – 11:01, “The assumption is that your body works like an equation, that you can just subtract 500 calories from one side of the calorie equation – so if you just subtract 500 calories from the calories inside, the calories outside don’t change. That’s 100%, unequivocally, not disputed by anyone who knows anything about human biology, false. If you eat 500 fewer calories, you will burn fewer calories. Bottom line, you will be cold, you will be tired, you will be hungry, your brain will be foggy.”
  • 12:10 – 12:17, “…weight loss is actually not the goal. It is fat loss and maintenance.”
  • 12:34 – 12:51, “…have you ever lost weight? Of course, you have probably lost weight many times. So, the issue isn’t can we lose weight? The real issue is how do we lose fat and keep it off while enjoying our lives.”
  • 13:02 – 13:16, “But the question isn’t how do we lose weight in the short term? The question is how do we heal our body so that it keeps us at a healthy weight, enjoyably, long term?”
  • 17:57 – 18:14, “If you are on the freeway and you want to go 60 miles per hour, you are only going to stay at 60 miles per hour as long as you keep your foot on the gas pedal, so whatever you do to reach that point of nutritional serenity, or a healthy, happy body image, if what got you there isn’t something you can maintain enjoyably, that’s the sticking point….”
  • 19:10 – 19:38, “…I have to be able to do this for the rest of my life. And the question is, can I eat SANEly? Can I live this life I am living right now for the rest of my life? Absolutely. Yes. No problem. I go to bed full and happy every single night. I wake up and I’m excited for breakfast. I’m eating throughout the day. I love the food I’m eating. My kids and my family, we are all eating healthy together. It’s pretty awesome.”

Learn More About April & Jonathan’s SANEFamilies Mission

Read the Transcript


April: Hi, this is April Perry and Jonathan Bailor with another episode of the SANE Show that we’re excited to record today. How are you doing, Jonathan?

Jonathan: I’m doing awesome, April. We were like, okay, April is going to kick off the show. And I was like, okay, we’re going to do 3-2-1. And there was this dead silence, like ten seconds, and it was like, oh, who is doing the 3-2-1? [laughter] And so, I don’t even remember who did it, but I’m happy to be here. What are we talking about today, April?

April: Today we are talking about the siren song of weight loss, and I am really excited to interview you here, basically pick your brain, and help me to finally stop listening to it. And here is how I will define the siren song. I actually have a little picture I am holding up in front of me that is something that arrived on my doorstep with one of those little coupon books that they pass out, and it says, “You are going to lose 20-45 pounds in 40 days, guaranteed. No hunger, no exercise, no surgery, no shots, no hormones. No kidding. Call this number, and we’re going to review our system and it’s going to be fantastic for you.

So, I see something like this and I’m just thinking, okay, first of all, there is a huge market for something like this, right? Everyone is looking for this simple solution to lose a whole lot of weight in very little time. And this is a song that is being played all the time. It is coming in every kind of media. It is all over the place. And I just want to know how we can finally stop even listening to it, or stop even looking at it, because even myself, who has been SANE for a year and I know that this is ridiculous, I’m wondering, well, what are they doing? What are they promising? What is going on here? Is this something people should try? So, help us just get rid of this desire to even listen to any of this nonsense, as you say.

Jonathan: Yes, we have this innate – and it’s a good thing – at least some level of trust in people. So, if we hear something, words like, you will lose 45 pounds in seven days, our brain is smart enough to say, okay, I’m probably not going to lose 45 pounds in seven days, but because people won’t just lie, maybe I can lose seven pounds in seven days, so yes it’s true, it called the anchoring effect.

There was a quick study done. Here is the ad for folks that are watching the video. I’m not going to show the full ad because I don’t want to actually drive traffic to the other site, but it looks something like that, I’m sure you’ve all seen it before. Just a quick anchoring anecdote – there was a study done where folks asked people, hey, did Gandhi die when he was 176? And everyone said, no, of course he didn’t, what are you talking about? He couldn’t have died when he was 176. Then they asked the people what age do you think he actually died at? First, there was a group of people who were asked, did he die at 176? Then there was a group of people that were just asked, how old was Gandhi when he died? Across the board, people who were first asked if he died at 176 estimated that he died at an older age than people who were just asked, did he die? Because the brain sort of gets anchored to that. So you see these ads and you say, oh, definitely can’t lose 45 pounds in seven days, that’s not possible. But you’re like, I must be able to lose something in seven days.

April: Well, you think, wouldn’t it be illegal for them to go out and make some claim like this that they couldn’t substantiate? So you just start wondering, is there some easy fix that I don’t know about? I guess that is a silly question, but as I dive into my psychology, not that I actually was going to call that phone number, but that’s the question. Is there something I don’t know about that is out there that can make something like this happen?

Jonathan: I love that phrasing because with that phrasing, is there something, some technique, some trick, some supplement, some pill that I don’t know about, that other people know about? Okay, so here’s a mental tool that will help with that. The day, if this day ever comes, that there is something which if you just do it, and take it, you will lose 45 pounds in seven days, you and everyone you know will hear about it within a week. Because if anything works that well, it’s not going to be kept a secret. It’s not a secret that if you have diabetes you should take insulin, like it’s a crazy secret or something.

April: Right.

Jonathan: If something works that well – taking an inhaler, if you have asthma, works really well. There is no incentive for any business to keep their really effective approach a secret. That doesn’t make any sense at all. They want most people to know. Think about things that have worked well for a lot of people, for instance, the Atkin’s Diet. We’re not here to talk about the pluses or minuses of the Atkin’s diet – there is certainly a lot of science supporting it – but the Atkin’s Diet isn’t some secret, right? A lot of people have a lot of success on ketogenic diets and there is a reason you have heard about it. There is a reason it is not a secret. The reason it is not a secret is because it works. So, the first thing is – is there some major secret that I don’t know about? The answer is no. We wouldn’t have 70% of the population be overweight if there was an easy way to not be overweight.

April: So, what are these people doing? What would you guess? What would you expect on the other side of this?

Jonathan: Well, I’m going to kind of contradict myself. There is a secret, easy way to lose weight. There are a couple of them, right? One, just by way of ridiculous example, is to cut off a leg. If you cut off one of your legs, you will lose like 45 pounds instantly. You may say, Jonathan, that’s stupid, what are you talking about?

Okay, there’s another way that you can lose weight really fast. Ask a wrestler, or ask any competitive athlete that needs to make weight, and you will start hearing stories about amphetamines, and cocaine, and sweating, and eating cotton balls, and eating Kleenex, and all kinds of just crazy, unhealthy nonsense. There are ways to lose a lot of weight really, really fast. They are probably worse for your long-term health than cutting off your leg.

April: Okay. That makes sense. Yes, that’s helpful. And you don’t need to call these numbers to find out [laughs] that there is just something that is not helpful, because there is no way – I mean this is what I’m asking you, understanding how the body works, understanding the science so well – that you can drop that much weight that quickly without bringing some harm to your body long-term.

Jonathan: Exactly, yes. And people might be surprised to hear this, but the calorie myth isn’t that calories are a myth, it is that the idea of counting calories should be the focus of health. That’s the myth. At the end of the day, you can lose water weight and you can burn off muscle tissue – that’s not what we’re after. We’re after fat loss. To burn off fat, your body has to physically burn fat. The only way it can do that is by needing to burn off more fat, right? It’s not just going to spontaneously burn off fat, it’s only going to burn fat if it needs fat. And why would your body burn fat? The only reason your body would burn fat is because it needs energy. So, the only way that this is going to happen, the only thing that can make your body burn fat is the need to get more energy. So, if something can make you burn 10,000 calories per day, you will burn 10,000 calories per day. But you body isn’t supposed to just get cranked up – I mean imagine just flooring your gas pedal in your car. Your heart will explode.

And that happened, right? In the 1970s and 1980s doctors were prescribing amphetamines as weight loss pills that are now illegal. In the 1990s, back when I was in the body-building world, there was something called the ECA stack – ephedra, caffeine and aspirin. So, if you stacked, meaning take together, ephedra, caffeine, and aspirin, you would jack up your metabolism so high that you would just melt off fat. Unfortunately, you would have a heart attack, and now it is illegal, but it “worked” – in quotations. The quotes are what is really important.

April: Right. I appreciate how you are framing this and I think that it is really helpful for us to see that, yes, there are ways that we can burn fat. But one of the things that I used to be confused about and just want to clarify here in case anyone else feels confused, too, is when you said the only way to get your body to burn fat is if your body needs that fat for energy. That’s where I used to think it was important for me to starve myself. Just logically to me, I thought, okay, if my body is going to burn off this extra fat that means I can’t be eating. So, help us understand.

Jonathan: No, that’s the key point, because if you ask the typical person on the street, if you eat less, then you have to burn more fat because you’re eating less. And the underlying logic there makes sense on the surface, which is, say you need 2000 calories per day. So, right now, when you are fully fed, your body is going to burn 2000 calories per day. So, as the story that we have been told goes, you cut 500 calories per day, taking it down to 1500. There are 3500 calories in a pound of fat, so over the course of seven days you will burn 3500 calories, so you will burn off a pound of fat. Right? That’s the story you’ve been told, correct?

April: Right. And I’m good at math so I used to calculate, and I was really good at the math but then it just didn’t add up [laughs].

Jonathan: It didn’t add up. And the fundamental problem with that is that it has an assumption which is false. The assumption is that your body works like an equation, that you can just subtract 500 calories from one side of the calorie equation – so if you just subtract 500 calories from the calories inside, the calories outside don’t change. That’s 100%, unequivocally, not disputed by anyone who knows anything about human biology, false. If you eat 500 fewer calories, you will burn fewer calories. Bottom line, you will be cold, you will be tired, you will be hungry, your brain will be foggy.

Why do those things happen? Because your body is running slower. So, the idea that just dropping 500 calories out of your diet creates a 500-calorie deficit is false. Your base metabolic rate will drop, and in addition to that there is a second assumption which is false which is, those 500 calories, if they existed, which they don’t because your body is slowing down, that we’re going to get them by burning fat. That’s, sadly, also untrue. You body, if it is in a caloric shortage state – what does it want? More calories. What burns a lot of calories? Muscle tissue. So, what is it going to burn off first? Muscle tissue. So, then, maybe after you’ve slowed your body down radically, which is the last thing you want to do if you want to burn body fat, and burn off a bunch of calorie-hungry muscle tissue, which is the second thing you definitely don’t want to do if you want to burn off body fat, then it might burn some fat. But, now, if you ever stop starving yourself, you have a body that is slower, and that has less calorie-hungry muscle tissue on it, so guess what happens? You gain it all back, and then more.

And that actually ties back into a point that I want to make sure we hit on, which is, weight loss is actually not the goal. It is fat loss and maintenance. Let me give you a quick example. Jay Jacobs, a good friend, Biggest Loser Season 11 finalist. I was speaking with him, and he said, Jonathan, I’ve lost a hundred pounds or more, six times in my life. And everyone who is listening to this – have you ever lost weight? Of course, you have probably lost weight many times. So, the issue isn’t can we lose weight? The real issue is how do we lose fat and keep it off while enjoying our lives.

So, how do you lose weight? You are right, April, you just create a caloric deficit, and you can do that by starving yourself. You absolutely can do that by starving yourself. You lock someone up in a concentration camp, they’re not going to gain weight. They are going to lose weight, right? But the question isn’t how do we lose weight in the short term? The question is how do we heal our body so that it keeps us at a healthy weight, enjoyably, long term? Does that make sense?

April: Yes, and that’s why I have loved listening to you and reading your book and remembering this information, because this is my reality now, a year after going SANE, that I don’t weigh myself any more at all. I don’t even remember the last time I stepped on the scale. Actually, my husband needed to weigh me for something, I forget what it was, some form we were filling out for insurance or something like that. He said, get on the scale. I said, no, I don’t do that anymore! He said, just get on the scale. I said, no, I just drank a ton of water! You know, I was giving him all these excuses why I couldn’t get on the scale.

So, even though I had drank a ton of water, even though I was fully clothed, even though it was the middle of the day, I had a breakfast, all this stuff I would never have done before, stepping on a scale, I go on the scale and I was eight pounds lighter than I had been when I first started going SANE. And I was amazed because I hadn’t even looked at a scale. So, number one, you’ve totally freed me from the scale. But number two, it has been so interesting, now, it is just kind of random where I will be surprised at how my body is changing in ways that are positive, where I will just be getting ready for bed, or just waking up in the morning and putting my hands on my stomach and I’m like, wait, I’m feeling different. Everything just feels different. I feel my body burning fat.

And it has not been fast, it has been a little at a time, a little more at a time. I’ve been doing more eccentric exercises, I’ve been upping the weight every week that I’m lifting, or lowering. And I’ve been feeling like, oh my goodness, I feel these changes. But, I’ve had to fix in my head that desire to have it happen overnight and to have it happen so quick. I don’t feel like it is much of an issue for me right now, but still, when you see an infomercial, or you see some advertisement for how you can get some amazing result in five days, I don’t know what it is, there is just some part of the brain, some reward center or something like that, that thinks, oh, that looks so exciting, that’s so wonderful. But I have to remind myself, and reset, and explain again, this is not the way it works, it’s long-term health, long-term wellness, you know the right way to do it, do not get distracted. And I have to say that to myself whenever that temptation comes to look for the quick fix.

And I want to just be able to turn people to you and to your voice and to your message and replay this episode over and over and over again, anytime you get one of those advertisements on your door, because this is the key to never being hungry, to never having to worry about what you are eating, or how much you are eating. And then eventually to be able to lose that fat, to be healed from your body image issues, and to be able to feel like you can live the rest of your life being healthy. Is that a testimonial, or what, Jonathan?

Jonathan: [laughs] I love it, I love it. Well, and I love that you have concluded with, the rest of your life, because I don’t want to confuse here, but I’m always about how do these things keep showing up on TV? How do they keep coming up in magazines? If it was just total nonsense, wouldn’t the FDA go after these people? Well, two things. One, the FDA does go after quite a few of these people. The second thing is, you can lose seven pounds in seven days. I can tell you how to do it, but that’s when the issue isn’t weight loss, right? You have probably done that. You have lost seven pounds in seven days, and you are still looking for an actual solution.

So the thing that I would just encourage is, when you see those ads, it might be true that taking these amphetamines and working out 90 minutes per day, every single day, and eating 1200 calories, you will lose a lot of weight really fast. But if you ever stop – ever – you will be worse off than if you never did it. That’s the key distinction. So, if you go on the Biggest Loser, and you stay on that show, and you live on the ranch for the rest of your life, you will maintain the starvation-based weight loss that you achieved on that show. But from experience, and working with Biggest Loser alumni, if you can’t live your life on the Biggest Loser ranch, and if you can’t live your life on amphetamines, you can’t live your life on 1200 calories and 90 minutes of exercise per day, then those aren’t the approaches that will work for you. We have to find a different approach that will work for you, because that which works, you have to keep doing it.

If you are on the freeway and you want to go 60 miles per hour, you are only going to stay at 60 miles per hour as long as you keep your foot on the gas pedal, so whatever you do to reach that point of nutritional serenity, or a healthy, happy body image, if what got you there isn’t something you can maintain enjoyably, that’s the sticking point, that’s the key distinction.

April: Right. And that makes so much sense. And that’s why I’m such a big fan, Jonathan. And my husband has been such a support to me because when I started going SANE, when I changed my diet, there were a few times when I just said, oh, this is so hard, I’m relearning so many things, I’m unlearning so many things. And my husband was the one who just said, April, this is the first thing you’ve ever done in all our 16 years of being married (at that time) that I’ve seen you do that I know you can sustain. And he could tell that that I wasn’t hungry, I wasn’t cranky, I wasn’t stressed out about exercise. I was finally feeling like I could be a normal, happy, healthy person. And it is amazing to see what a change this makes.

And you are right, I have to be able to do this for the rest of my life. And the question is, can I eat SANEly? Can I live this life I am living right now for the rest of my life? Absolutely. Yes. No problem. I go to bed full and happy every single night. I wake up and I’m excited for breakfast. I’m eating throughout the day. I love the food I’m eating. My kids and my family, we are all eating healthy together. It’s pretty awesome.

Jonathan: Thank you, April, and as I have inspired you, you have inspired me, so if you don’t mind, I love your patented Next Actions.

April: Yes.

Jonathan: So can I offer a next action for folks?

April: Yes. And do I get to close the show?

Jonathan: Yes. Absolutely. We’re going to role reverse here. So, my recommended next action for folks – I’m trying to think, because I have a philosophy here, and I’m trying to make it quick. Okay, the next action is that if possible, the next time you see one of these things, if you can force yourself to laugh – put a smile on your face and laugh, because that will change your psychology instantly – so when you look at it, smile. And try to just force a fake laugh, because that is going to put your head in the right space. And then say to yourself, even if this is true, could I do it for the rest of my life? Any time you see any of these, don’t question whether or not it works, whatever it is telling you to do, this extreme workout program, these pills, this whatever – can I do it for the rest of my life? If the answer to that question is yes, give it a shot. If the answer to that question is no, then you can continue to smile and say, well, it didn’t pass the test, and set it down.

April: I love that next action. That is brilliant. And it is something that I’m going to make sure I do, and that I teach my children to do every single day.

So, thank you for joining us today for the SANE show. We are hopeful that when you see these siren songs of weight loss that appear online, on your doorstep, in the media, that you will remember to ask that question – can I do this the rest of my life? So, thank you for so much for being with us, and remember to stay SANE.


/by

Directions


  1. Add all ingredients to a Vitamix (free shipping promo code: 06-041) with 8 oz. cold water and a handful of ice.
  2. Blend for 2 minutes or until completely blended (i.e. no pieces of veggies or fruit are visible).
  3. Adjust the amount of water and ice for desired consistency and desired temperature.


/by