Is Your Food the Source of Your Pain?

September 9, 2017 Wade Baskin Leave a comment

An Anti-Inflammatory Diet Could Be the Ticket to Feeling Better

When I say the word “inflammation,” it’s likely to evoke thoughts of painful joints and muscles, swelling, and a loss of mobility. But did you know that recent research shows that chronic inflammation in your body can lead to serious diseases such as diabetes, heart disease, some cancers, and Alzheimer’s disease, to name just a few?

The amount of inflammation in your body varies and is dependent on a number of factors – including your activity level, the amount of sleep you get, the degree of stress in your life, and even the foods you eat. What you have to realize is that these factors are cumulative – meaning they build up over time. And the more that any or all of these factors get out of whack, the risk for disease increases.

Early in life, these levels can be so low that you might not even be aware that you have any inflammation in your body. That’s because our bodies do a fairly decent job of controlling the inflammation – at least for a while. Then one day you wake up and you’re in your 40s and something is just not right. That’s when the fear begins to set in, and you think to yourself: What did I do wrong? or What can I do now to help myself?

The first step is to get your C-reactive protein (CRP) levels tested. C-reactive protein is produced by the liver, and the level of CRP rises when there is systemic inflammation in the body. Ask your doctor about this (you may have to demand to have the test done). All it requires is a blood sample that will be evaluated by your doctor. And because diet can play a large role in how much or how little inflammation you have, you may want these levels looked at by a registered dietician who can help you formulate an appropriate eating plan.

If you have pain due to inflammation, you may choose to take the traditional medical path, which includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery in extreme cases. The good news is that there are natural ways to fight inflammation without the undesirable side-effects that often result from the treatments listed above.

What You Eat Makes All The Difference

The food we eat is a critical piece of the puzzle when it comes to controlling inflammation. The typical American diet consists of too much “BAD” fat, tons of sugar, loads of industrial processed meat, and a frightening amount of processed foods – all of which are likely to increase inflammation and contribute to obesity, which itself is can cause inflammation. By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.

The first step is to avoid processed foods, foods high in sugar, and junk food whenever possible. Instead, choose fresh whole foods, especially anti-inflammatory varieties such as lean proteins, fruits, and vegetables. But choose carefully. Many vegetables and pre-packaged “health” foods can actually work against you. Use this handy list of the best and worst foods for controlling inflammation:

Anti-inflammatory foods
Alaskan Salmon (wild)
Grass-fed beef
Fresh whole fruits, vegetables (not necessarily the nightshades: tomato, white potato, peppers, and egg plant)
Bright multi-colored vegetables
Green tea
Water
Olive oil
Lean poultry
Nuts, legumes and seeds
Dark green leafy vegetables
Old fashioned oatmeal
Spices, especially Turmeric and Ginger

Inflammatory foods
Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, caffeine and alcohol

Watch out for Supplements that Can Cause Inflammation

Glucosamine/Chondroitin is made from shellfish, so watch out if you have a sensitivity to this!
Low quality fish oil pills

Vitamin D, yes, I know this is surprising, but read this: http://jama.jamanetwork.com/article.aspx?articleID=2165869

In addition to these dietary changes it is also recommended that you:
* Maintain a healthy weight – There is no question that eating healthy is not easy nowadays, whether you’re at home or at a restaurant. But at the very least, you must try to decrease your intake of sugars and hydrogenated oils and increase your daily intake of fiber. Ideally, you should be consuming 35 grams of fiber (that is a ton of fiber, but it’s worth shooting for).
* Get better sleep – 7 to 9 hours of sleep is a must for optimal health; getting a good night’s sleep is key to controlling systemic inflammation.
* Relax more often to lower stress levels – Find time for yourself throughout the day to focus on your breathing and clear the clutter from your mind; learn to stay focused on the most important tasks in your life.
* Exercise on a regular basis – People always ask me: What’s the best exercise to do? I always tell them: Do something you like to do and, if your body can tolerate it, aim for 15-20 minutes three times a week.
* Demand to have you CRP levels tested – This simple blood test is the best indicator of the amount of systemic inflammation in your body. Have the levels evaluated by a certified health care provider who can suggest the most appropriate action.
So, if you are in pain and you’ve made a conscious decision to help yourself get better, then…

Diet & Nutrition, Weight Loss & Fat Loss

How I Lost Weight Might Surprise You

September 6, 2017 Wade Baskin Leave a comment

I Have a Secret about Weight Loss

I’m getting a lot of “you’ve lost weight” and “you look younger” comments now that I made some changes and I dropped from 187 to 170. I’m a 5’7″ 49 year old guy so 5 pounds is a lot and it will mess with you, especially if you put your fat in the belly area (dangerous!). How did I do it? I do have a secret ingredient, so stick with me as I explain – you need to know some things first. If I just blurt it out, then it’s like giving a 5th grader information that’s meant for a 12th grader. You’ll quickly dismiss it or judge it incorrectly.

Moreover, it’s not just the secret ingredient that helped my weight loss, it’s how I used it.

All weight loss methods work to an extent but you know by now that everyone gains it back for the most part. Even those who’ve have the weight loss surgeries gain their weight back.

My first trick: figure out where you want to be and set a goal (weight, body fat, clothing size, etc.). Give yourself time as rapid weight loss rarely works (although I did drop 15 pounds in 21 days!). As a 49 year old, I’m setting a goal to be in the best shape of my life by the time I’m 50. I honestly don’t like to weigh and measure myself in any way, but that which can be measured can be managed. I have a wife, kids, and a lot of patients that depend on me to be around for a long time – the extra weight had to go.

My personal health and fitness goals:

Body weight 165
Body fat 15%
Ability to do a press to handstand
Ability to do a muscle up
Wear medium shirts, fitted shirts, and size 30-31 pants comfortably.

(these are subject to change as I progress along – that’s normal.)

Why these goals? They cover both health and fitness which are 2 different things entirely. Health is not well defined and fitness is wide open to interpretation, so I wanted to make sure my body is physically strong (no one ever comes into my clinic complaining about being too strong) and slender – no unnecessary storage or fat. Extra fat can cause all sorts of problems as you know, so I want a normal amount of fat. Shredding all of it off is not necessarily healthy – that’s for show! A normal amount of body fat is healthy and it will allow your body to look it’s absolute best.

If you achieve those above goals, your body will more than likely look much like a gymnast. No too muscled up and not too skinny…just right. A good reference I believe is the Statue of David, but I’ll allow a little more body fat as David looks pretty young. You should have very good energy as well.

80% of weight comes from your diet…what you eat or don’t eat. 20% of your weight is due to your activity level

This is why so many who try to just exercise more fail. Exercise is a very inefficient way to lose weight! You’ll get better at exercising but your pounds will just sit there laughing at you. Have you ever noticed how many runners, weight lifters, and walkers stay really overweight despite their efforts?

Yes, I am a physical therapist, and I DO endorse exercise! But, let’s be honest, if your goal is weight loss/fat loss, then exercise is a small part of the prescription.

You CANNOT out exercise a bad diet

Ok, so what diet should you use?

My wife will readily tell you that I annoy her completely when I start harping about eating like a human – she’ll buy all the grainy sugary floury stuff and tell my that I don’t have to eat it. She and the kids can eat that stuff with no ill effects. I eat it, and I blow up pretty quick (or I used to).

Of course I keep up with the diet industry as best I can so I can counsel my patients. There is no 1 hit wonder diet. Everyone is different beginning with their mindset and then their physiology and genetics.

The more complex and involved a diet approach is, the more destined you are to fail attempting it. Diets should be simple as God designed us in a way to eat some fairly simple things. The more we refine it, process it, and alter it, the more it will cause us problems. We are designed to eat mostly protein, fat, veggies, and some fruits and nuts/seeds. Foods that are dairy-based, sugary, or made with corn or flour are not foods our bodies love.

Our genetics are the same as when we were hunter-gatherers, so outside of the basics mentioned above, our bodies have to really work to handle all the unrecognizable substances we put in them! Never have we had so many artificial substances, sugar, and foods that convert to sugar so readily available. We used to have to work to get our food, and it did not consist of much of what we ingest today. Just look at any movie from the 70’s and earlier…not many overweight folks. We blew up starting in the 80’s as obesity rates doubled. Mississippi has been in the lead for the greater part of the last 3 decades. The point I’m making is that our environment is so different and our bodies are acclimating to it! We now have to put forth a great effort to eat like we’re designed to.

So what diet should you use? Here are some diets that help us return to some basics that are similar to the way our ancestors ate.

Any Paleolithic Diet: the paleo approach is not just about eating meat. It’s a very human way to eat. I recommend the book “Practical Paleo.” It has all the info you need plus meal plans if you’re into that. I just like the do’s, don’ts, and the principles.
The Mediterranean Diet: this is one of the most studied and recommended diets across the nutritional and medical communities. It’s a fairly easy method to follow. I don’t use this approach, but I’ve had great success with patients who have. For those who simply cannot or will not give up carbs or grains, this is a good go-to. I put this here mainly because it is a medically accepted and promoted diet; however, it’s like any other diet where people do gain their weight back when they return to old habits. You’ve been warned.
Ketogenic Diet: these diets keep you in a slight state of ketosis where you burn fat like crazy. Once you adapt to this way of eating, there is no going back. Your health will be amazing.
Ketogenic Diet integrated with fasting (intermittent and extended) – This is the most successful, permanent weight loss and health restoration method that is time tested and proven. SEE MORE HERE. This is how you not only lose weight but fix chronic ailments, autoimmune disorders, gut and digestive issues, and metabolic disorders (type 2 diabetes).

Here is What I Used: Secret No. 1.

The Bone Broth Diet – I love it, and here’s why. It’s easy, simple, it works, and it’s a 21 day program. It’s much like a combination of paleo and ketogenic plus you use a bone broth as a snack and on “mini fast” days. This bone broth that you can buy HERE or make yourself (it will smell your house up – ha!) This bone broth has collagen in it which is a bit of an anti-inflammatory and it is awesome for your joints and your skin. It’s made from an organic grass fed source so it’s the good stuff and has no bad stuff.

I recommend getting the Bone Broth Diet book on Amazon and then either buying the easy to make broth HERE or learn how to make it HERE in a recent article I wrote about bone broth (CLICK HERE to GET the RECIPE). I’ve done both, and the bone broth packets are the way to go for me. They are easy to make and I could put it in my Yeti tumbler and sip it at work, too! The actual diet is simple. Of course there are recipes and meal plans, but I just use the recommended foods and come up with stuff – my family (yes, kids included) love it!

My wife loves the diet, my kids love the diet foods and dishes. The broths are hit and miss. The broth that I make is usually a smash hit. My wife had that first, so she doesn’t really like the broth packets at all! The absolute BEST TASTING and highest rated bone broth is made by Au Bon – Go HERE to Try It Out!

Secret No. 2.

Exogenous Ketones! You may or may not have heard of these, but in a nutshell, you are helping your body rapidly get into a state of nutritional ketosis – fat burning! You are putting in ketones which is a substance your body already makes on a low carb diet. Ketones come from metabolizing fat, and they act as a source of energy, and your body loves them more than glucose! Learn More and Get SOME HERE. (there is a short 4 minute video that gives a great run down on how exogenous ketones will work for you as they do for me. Better focus, energy, and fat loss. Very natural (your body already makes them), and very safe. In the clinic, I’ve been enjoying not only watching people lose fat but also heal better, faster and more complete! Yes, ketones are also anti-inflammatory and help healing occur. They also have a strong anti-carcinogenic effect. They are my secret, but now I’m recommending that most of my patients and clients try it – GO HERE

Secret No. 3.

And this is my favorite secret that is so effective and knocking out belly fat (and inflammation!)…use GRASS-FED BEEF! It can be hard to find, and I get mine HERE at US Wellness Meats! It costs the same as when you find it at the store, and this stuff is good! I get the ground beef and various steaks HERE. No matter what dietary approach you use, put grass-fed beef into your diet. Grain-fed meat is what 95% of our country eats, and it’s highly inflammatory thus all the bad stories about gout, cancer, leaky gut syndrome, etc. Just get some grass-fed beef which your body will thank you for. If you’re a vegetarian, sorry – keep working hard to fill in the nutritional gaps you’ll have to deal with. I know all the arguments here, and vegetarianism/veganism is more of a lifestyle choice vs a necessity for health. Humans are designed to be omnivores – period. Being a vegetarian for some is great, just not for all. Certain genetic types do well with being a vegetarian, but it does take an effort.

Why is grass-fed beef so good? Basically, it has the ideal omega 3 to 6 ratio that’s good for you. Grain-fed beef is too high with omega 6 and causes inflammation. Grass-fed beef also has a CLA (conjugated linoleic acid) which is a known and proven fat buster. Weight lifters have used this for years in pill form to try and shed those extra fat pounds. Just eat grass-fed beef.

But Wait There’s More! I HAVE A BONUS FOR YOU!

I have been testing a developing a new diet, and it’s called 21 Days ON 15 Pounds OFF. It is to come out very soon now that the tests are done and it works better than expected! How would you like to truly change your health and your body in 3 weeks?

I want you to have this for FREE! It’s only FREE to the first 25 People that fill out this form first. When you click “Submit,” you’ll get a notification by email. Click the book or GO HERE NOW!

Below are references I use to fend off the naysayers to any of my comments ;-). In other words, I’m not just giving you hype, I back it up…

¹ Juanola-Falgarona M et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. Am J Clin Nutr. 2014 Jul;100(1):27-35.

² A. Janet Tomiyama, Ph.D. et al. Low Calorie Dieting Increases Cortisol. Psychosom Med. 2010 May; 72(4): 357–364.

³ Susan B Robert et al. Energy requirements and aging. Public Health Nutrition: 8(7A), 1028–1036.

⁴ Poehlman ET et al. Determinants of decline in resting metabolic rate in aging females. Am J Physiol. 1993 Mar;264(3 Pt 1):E450-5.

⁵ Ryan AS. Insulin resistance with aging: effects of diet and exercise. Sports Med. 2000 Nov;30(5):327-46.

⁶ Gower BA et al. A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. J Nutr. 2015 Jan;145(1):177S-83S.

⁷ Bazzano LA et al. Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial. Ann Intern Med. 2014 Sep 2;161(5):309-18.

⁸ Wojcicki JM et al. Reducing childhood obesity by eliminating 100% fruit juice. Am J Public Health. 2012 Sep;102(9):1630-3.

⁹ Volek JS, et al. Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. 2009 Apr;44(4):297-309.

¹⁰ Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr. 2008 Mar;87(3):567-76.

¹¹ Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.

¹² McClernon FJ, et al. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity (Silver Spring). 2007 Jan;15(1):182-7.

¹³ Meckling KA, et al. Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women. J Clin Endocrinol Metab. 2004 Jun;89(6):2717-23.

¹⁴ Yancy WS Jr, et al. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77.

¹⁵ Stanhope KL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. J Clin Invest. 2009 May;119(5):1322-34.

16 Whalen KA, et al. Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with All-Cause and Cause-Specific Mortality in Adults. J Nutr. 2017 Apr;147(4):612-620

Diet & Nutrition, Keto

Bone Broth Benefits Go Beyond Getting Rid of Wrinkles

September 6, 2017 Wade Baskin Leave a comment

What Is So Special About Bone Broth?

What in the world is Bone Broth, and why do I recommend it to so many patients as well as people who simply want the fastest way to improve their health? Bone broth benefits go far beyond the excitement and hype about it’s ability to reduce wrinkles.

Bone broth is one of the healthiest foods you can add to your diet. It’s packed full of protein, amino acids, collagen, glutamine and other GAGs (a key group of amino acids).

Bone broth’s nutritional makeup is the reason it’s the cornerstone of the Paleo, Ketogenic, and AIP diets, as well as many other nutritional programs specifically formulated to heal digestive issues and leaky gut. I’ve personally used it for fat loss and accelerated healing of my ACL rupture both before and after surgery. Bone broth plus my secret exogenous ketones formula make for an amazing fast and pain-free healing process.

Bone Broth Benefits

Inhibits infection and reduces inflammation
Promotes a well functioning immune system
Protects you from pathogenic organisms, environmental toxins, and cancerous growths.
Supports your adrenals, bones and teeth
Full of minerals like calcium, phosphorous, magnesium, and potassium
Heals and seals the gut lining
Enhances digestion
Ready bioavailable source of minerals and nutrients
Cools inflammation and eases joint pains
Promotes healthy skin and hair growth (YES, it reduces wrinkles)
High in amino acids like arginine, glycine, glutamine and proline
Collagen-rich, which promotes the health of joints, tendons, ligaments, and skin

My Favorite Bone Broth Benefit – It Helps You Heal

Bone Broth has 2 little amino acids that pack a powerful healing punch!

Bone broth can be a therapeutic food for gut healing because of the many minerals, vitamins, and easily assimilated amino acids that are leached from the vegetables, herbs, and the bones of healthy, pastured animals.

The common thought behind bone broth for many years was that it was simply high in calcium (among other minerals), which builds and maintains bones and teeth, supports muscle contraction, heart health, hormone production, and nervous system support.(1,2)

We now know that bone broth isn’t as high in calcium as we once suspected, but it does have significant amounts of essential amino acids, most notably glycine and proline. These two aminos are key components of connective tissue, from the cartilage that makes up our joints to the components that hold the cells of our organs and muscles together, among other things.

These and other amino acids are critical components of healing the microscopic damage done to tissues in our bodies over time, which is why so many practitioners tout bone broth as a “healing” tonic.

7 Reasons I Recommend Bone Broth for Autoimmune and Inflammatory Problems

Leaky gut and systemic inflammation are closely associated with autoimmune conditions across the board. And it’s well known that protein deficiency suppresses the immune response and increases susceptibility to infection.(4) So, there are a couple of reasons your “in the know” health practitioner might recommend a high quality bone broth:

1. High levels of dietary glycine may help with modulating the immune system and reducing inflammation, which helps you to heal from infection and/or disease.(3)

2. Glycine plays an important role in digestive health by helping to regulate the synthesis of bile salts and the secretion of gastric acid.(5)

3. Glycine is involved in the production of glutathione, one of the body’s most important antioxidants that helps to reduce oxidative stress.(6)

4. Glycine promotes better sleep, mental clarity, improves mood, boosts memory, and helps to reduce stress.(7,8)

5. Proline helps the body to break down proteins for use in the body.(4)

6. Amino acids in bone broth are very easily assimilated by the body, making them perfect for those who may be on a journey of healing their gut.

7. Drinking bone broth counts toward your daily liquid consumption and helps you stay hydrated, which is essential for kidney health and helps keep digestion regular.

Bone Broth is NOT New!

Although bone broth is catching on in the mainstream and celebrities are clamoring to it because of it’s skin rejuvenating effects, bone broth is far from new. In fact, it’s considered ancient nutrition, and it’s why we consider so many soups and broths today healthy items, especially when we’re sick. Our genetics love this! Bone broth benefits were known well by our ancestors thousands of years ago!

In Chinese medicine, whose origins date back over 2,500 years, bone broth is used to support digestive health, as a blood builder, and to strengthen the kidneys. Then, beginning in 12th century Egypt, physician Moses Maimonides was known to prescribe chicken soup as a medicinal remedy for colds and asthma. However, our soups and broths today are merely canned water with sodium and some flavoring and preservatives. Far from healthy.

Fortunately, you can now either make your own with a simple recipe BELOW, or you can have it shipped to you in powder or liquid form. You want to make sure it is sourced from pastured or grass-fed animals.

Where to Get Bone Broth: (these are my two sources)

1. These are packets that are convenient and the taste is good to most people: GO HERE You get the same bone broth benefits as the homemade version!

2. Highest quality and best tasting bone broth: GO HERE This is like a homemade version and it comes to you frozen.

3. Want to be DONE with it and just mix in collagen with whatever you want and get the same benefits? I understand that not everybody is going to want to really delve into ancestral nutrition and get back to basics, so here is our modern and APPROVED answer…Bone Broth Collagen Powder! I recommend bone broth collagen for the types I, II, and III found in bone along with hyaluronic acid that helps more so with joints in addition to gut, skin, hair, nails, tendon, cartilage, and ligament.

This is the BEST: GO HERE

This is BEEF bone broth collagen. It has the most of the kind of collagen and amino acids for healing joints, connective tissue, and gut problems. Chicken both broth collagen is good too, but it has just a little less of the good stuff. Collagen Peptides which are typically from hide (not bones), are excellent for general health/wellness, skin, hair, nails, and also a for gut and joints just not as much as bone broth collagen. It all works, so go with your budget, and just know that beef bone broth collagen is the king for what most people are looking for. This version is tasteless and can be mixed with almost anything! LEARN MORE

Simple Bone Broth Recipe
Makes: About 4 quarts

Ingredients

1 medium, white onion*
2 medium carrots, chopped
3-4 stalks celery*
1 leek, halved*
7 garlic cloves, smashed*
5 lb. bones (from pastured, grassfed meat – I use a mixture of chicken bones, feet, and beef knuckles. Get it all here: US Wellness Meats)
2 tbsp. apple cider vinegar
*Leave out if on the SIBO diet or Low-FODMAP diet. For AIP, the whole recipe is fine!

Herbs/spices:

6 sprigs parsley
6 sprigs thyme
2 bay leaves
Salt to taste
1 tsp. turmeric powder
Steps

Cut onion, carrots, celery and leek into chunks and add to a crockpot with the bones.
Add smashed garlic and apple cider vinegar.
Fill the crock pot to the brim with filtered water.
Cook broth anywhere from 24-48 hours on “low” in the crockpot (If working on a stovetop, you’ll want to keep it on a very low simmer, covered, for the same amount of time. If you don’t feel comfortable leaving the stove on at night, turn it to the very lowest setting, then turn it back up in the morning.)
When you have about 2 hours left, add herbs/spices and make sure they’re covered with liquid. After the allotted time, turn the heat off and let the broth cool down until it’s safe to handle. Strain the liquid into a large bowl and discard all solids. From here, you can transfer your broth into smaller containers and fridge or freeze. Keep bone broth for up to one week in the fridge or freeze for up to six months.

My Favorite Chicken Bone Broth Recipe

I love this one because it tastes great, and it has the fastest cooking time. I love the fact that bone broth benefits also extend to an incredible treat to the palate when made with this recipe.

It takes 15 minutes basically to prepare then 4-6 hours to cook. I usually do the full 6. You need a large stockpot or slow cooker (crockpot). This recipe will make a full gallon of broth. I get all my chicken parts from US Wellness Meats.

Ingredients:

3 or more pounds of raw chicken bones/carcasses from 3-4 chickens
6-8 chicken feet or 1 pig’s foot (will not affect taste)
1 whole chicken, 4-6 legs, thighs, or wings – I do the legs due to more cartilage
1/4-1/2 cup apple cider vinegar depending on pot size
Purified water to just cover the bones and meat in the pot
2-4 carrots cleaned and chopped
3-4 ribs organic celery chopped
1 onion, cut in large chunks (I use white onion)
3-4 whole garlic cloves
2 tsp peppercorns
1 bunch parsley

Place bones and meat in the cooker. Add the vinegar and just enough purified water to cover all by 1 inch. Cover the pot.
Bring water to a simmer (medium heat) and in about 2 hours skim the film off the top of the broth using a spoon.
Add the carrots, celery, onion, garlic and peppercorns and decrease the heat to low – broth should barely simmer.
Cook for at least 4-6 hours (I do 6 to make sure all cartilage dissolves), and add water as needed to keep bones covered – watch because this will happen.
Add the parsley in the last hour.
When done, remove from the heat, remove the bones and meat with tongs or a good spoon (Keep the meat for later!)
Pour broth through a fine mesh strainer and discard the solids
Let the broth cool and then refrigerate within 1 hour.
If you desire, you can skim off the fat (unless you are on a ketogenic diet) as it chills.
When chilled, the broth should be fairly gelatinous. It’s good for 5 days in the fridge and 3-4 months in your freezer.

If you really want to dive deep into fixing your nutrition, I highly recommend Deep Nutrition by Catharine Shanahan, MD.

References:
1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4337919/
2. http://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0022775/
3. http://www.ncbi.nlm.nih.gov/pubmed/12589194
4. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3750756/
5. http://www.ncbi.nlm.nih.gov/pubmed/274936
6. http://www.ncbi.nlm.nih.gov/pubmed/23742196
7. http://www.ncbi.nlm.nih.gov/pubmed/10587285
8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328957/

Keto

Keto Bread Recipe Amazes Bread Lovers and Keto Dieters

September 6, 2017 Wade Baskin 2 Comments

This Keto Bread Recipe Will Blow You Away

If you like, love, or just plain gotta have bread, you are in for a literal treat! For bread lovers, low carb life-stylers, and keto dieters, this keto bread recipe will give you the fix you need while keeping you on your dietary path.

This keto bread will not spike your blood sugar or insulin so you will be able to stay in ketosis. The paleo gods, however, may cut their eyes at you because of the 2 tsp of baking powder. They need to try this bread, and I’m sure they’d make an exception.

Oh…and the kids will never know it’s actually “good for them.” Shhh.

Ingredients for Keto Bread Recipe

1¼ cups almond flour
5 tablespoons ground psyllium husk powder
2 teaspoons baking powder
1 teaspoon sea salt
2 teaspoons apple cider vinegar
1¼ cups boiling water
3 egg whites
2 tablespoons sesame seeds (optional)

Instructions

Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl.
Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play Doh.
Moisten hands and form dough into 4 or 8 pieces of bread. You can also make hot dog or hamburger buns. Place on a greased baking sheet.
Bake on lower rack in oven for 50–60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.
Serve with butter and toppings of your choice. Store the keto bread in the fridge or freezer.

Tip!

Sprinkle seeds on the bread before you pop it into the oven – poppy seeds, sesame seeds or why not some salt flakes and herbs?

If you make this keto bread recipe into 6 pieces of bread they each contain about 2 grams of carbs.

What do you do with the three leftover egg yolks? Béarnaise sauce, of course! Check out these recipes for Béarnaise sauce and chili-flavored Béarnaise sauce.

Troubleshooting

Do your breads end up with a slightly purple color? That can happen with some brands of psyllium husk. Try with another brand, like this one.

Inspiration

This recipe is adapted from an earlier bread recipe by Maria Emmerich. Here’s a video of her making the bread.

Diet, Health and Fitness, Recipes

Keto Bread Recipe

September 4, 2017 Wade Baskin Leave a comment

Prepare to Be Blown Away

If you like, love, or just plain gotta have bread, you are in for a literal treat!

Ingredients for Keto Bread Recipe

1¼ cups almond flour
5 tablespoons ground psyllium husk powder
2 teaspoons baking powder
1 teaspoon sea salt
2 teaspoons apple cider vinegar
1¼ cups boiling water
3 egg whites
2 tablespoons sesame seeds (optional)

Instructions

Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl.
Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play Doh.
Moisten hands and form dough into 4 or 8 pieces of bread. You can also make hot dog or hamburger buns. Place on a greased baking sheet.
Bake on lower rack in oven for 50–60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.
Serve with butter and toppings of your choice. Store the bread in the fridge or freezer.

Tip!

Sprinkle seeds on the bread before you pop it into the oven – poppy seeds, sesame seeds or why not some salt flakes and herbs?

If you make this recipe into 6 pieces of bread they each contain about 2 grams of carbs.

What do you do with the three leftover egg yolks? Béarnaise sauce, of course! Check out these recipes for Béarnaise sauce and chili-flavored Béarnaise sauce.

Troubleshooting

Do your breads end up with a slightly purple color? That can happen with some brands of psyllium husk. Try with another brand, like this one.

Inspiration

This recipe is adapted from an earlier bread recipe by Maria Emmerich. Here’s a video of her making the bread.

Diet, Health and Fitness

Why Bone Broth?

August 17, 2017 Wade Baskin Leave a comment

What Is So Special About Bone Broth?

What in the world is Bone Broth, and why do I recommend it to so many patients as well as people who simply want the fastest way to improve their health?
Bone broth is one of the healthiest foods you can add to your diet. It’s packed full of protein, amino acids, collagen, glutamine and other GAGs (a key group of amino acids).

Bone Broth Benefits

Inhibits infection and reduces inflammation

Promotes a wall functioning immune system

Protects you from pathogenic organisms, environmental toxins, and cancerous growths.

Supports your adrenals, bones and teeth

Full of minerals like calcium, phosphorous, magnesium, and potassium

Heals and seals the gut lining

Enhances digestion

Ready bioavailable source of minerals and nutrients

Cools inflammation and eases joint pains

Promotes healthy skin and hair growth (YES, it reduces wrinkles)

High in amino acids like arginine, glycine, glutamine and proline

Collagen-rich, which promotes the health of joints, tendons, ligaments, and skin

What is In Both Broth That Makes us Heal?

Bone Broth has 2 little amino acids that pack a powerful healing punch!

7 Reasons I Recommend Bone Broth for Autoimmune and Inflammatory Problems

1. High levels of dietary glycine may help with modulating the immune system and reducing inflammation, which helps you to heal from infection and/or disease.(3)

2. Glycine plays an important role in digestive health by helping to regulate the synthesis of bile salts and the secretion of gastric acid.(5)

3. Glycine is involved in the production of glutathione, one of the body’s most important antioxidants that helps to reduce oxidative stress.(6)

4. Glycine promotes better sleep, mental clarity, improves mood, boosts memory, and helps to reduce stress.(7,8)

5. Proline helps the body to break down proteins for use in the body.(4)

6. Amino acids in bone broth are very easily assimilated by the body, making them perfect for those who may be on a journey of healing their gut.

7. Drinking bone broth counts toward your daily liquid consumption and helps you stay hydrated, which is essential for kidney health and helps keep digestion regular.

Bone Broth is NOT New!

Where to Get Bone Broth: (these are my two sources)

1. These are packets that are convenient and the taste is good to most people: GO HERE

2. Highest quality and best tasting bone broth: GO HERE

Simple Bone Broth Recipe
Makes: About 4 quarts

Ingredients

Herbs/spices:

6 sprigs parsley
6 sprigs thyme
2 bay leaves
Salt to taste
1 tsp. turmeric powder
Steps

Cut onion, carrots, celery and leek into chunks and add to a crockpot with the bones.

Add smashed garlic and apple cider vinegar.

Fill the crock pot to the brim with filtered water.

Cook broth anywhere from 24-48 hours on “low” in the crockpot (If working on a stovetop, you’ll want to keep it on a very low simmer, covered, for the same amount of time. If you don’t feel comfortable leaving the stove on at night, turn it to the very lowest setting, then turn it back up in the morning.)

When you have about 2 hours left, add herbs/spices and make sure they’re covered with liquid. After the allotted time, turn the heat off and let the broth cool down until it’s safe to handle. Strain the liquid into a large bowl and discard all solids. From here, you can transfer your broth into smaller containers and fridge or freeze. Keep bone broth for up to one week in the fridge or freeze for up to six months.

My Favorite Chicken Bone Broth Recipe

I love this one because it tastes great, and it has the fastest cooking time.

Ingredients:

3 or more pounds of raw chicken bones/carcasses from 3-4 chickens
6-8 chicken feet or 1 pig’s foot (will not affect taste)
1 whole chicken, 4-6 legs, thighs, or wings – I do the legs due to more cartilage
1/4-1/2 cup apple cider vinegar depending on pot size
Purified water to just cover the bones and meat in the pot
2-4 carrots cleaned and chopped
3-4 ribs organic celery chopped
1 onion, cut in large chunks (I use white onion)
3-4 whole garlic cloves
2 tsp peppercorns
1 bunch parsley

Place bones and meat in the cooker. Add the vinegar and just enough purified water to cover all by 1 inch. Cover the pot.
Bring water to a simmer (medium heat) and in about 2 hours skim the film off the top of the broth using a spoon.
Add the carrots, celery, onion, garlic and peppercorns and decrease the heat to low – broth should barely simmer.
Cook for at least 4-6 hours (I do 6 to make sure all cartilage dissolves), and add water as needed to keep bones covered – watch because this will happen.
Add the parsley in the last hour.
When done, remove from the heat, remove the bones and meat with tongs or a good spoon (Keep the meat for later!)
Pour broth through a fine mesh strainer and discard the solids
Let the broth cool and then refrigerate within 1 hour.
If you desire, you can skim off the fat (unless you are on a ketogenic diet) as it chills.
When chilled, the broth should be fairly gelatinous. It’s good for 5 days in the fridge and 3-4 months in your freezer.

If you really want to dive deep into fixing your nutrition, I highly recommend Deep Nutrition by Catharine Shanahan, MD.

Diet, Health and Fitness

How I Lost Weight Might Surprise You

June 3, 2017 Wade Baskin Leave a comment

I Have a Secret about Weight Loss

Moreover, it’s not just the secret ingredient that helped my weight loss, it’s how I used it.

All weight loss methods work to an extent but you know by now that everyone gains it back for the most part. Even those who’ve have the weight loss surgeries gain their weight back.

My personal health and fitness goals:

Body weight 165
Body fat 15%
Ability to do a press to handstand
Ability to do a muscle up
Wear medium shirts, fitted shirts, and size 30-31 pants comfortably.

(these are subject to change as I progress along – that’s normal.)

80% of weight comes from your diet…what you eat or don’t eat. 20% of your weight is due to your activity level

Yes, I am a physical therapist, and I DO endorse exercise! But, let’s be honest, if your goal is weight loss/fat loss, then exercise is a small part of the prescription.

You CANNOT out exercise a bad diet

Ok, so what diet should you use?

So what diet should you use? Here are some diets that help us return to some basics that are similar to the way our ancestors ate.

Any Paleolithic Diet: the paleo approach is not just about eating meat. It’s a very human way to eat. I recommend the book “Practical Paleo.” It has all the info you need plus meal plans if you’re into that. I just like the do’s, don’ts, and the principles.
The Mediterranean Diet: this is one of the most studied and recommended diets across the nutritional and medical communities. It’s a fairly easy method to follow. I don’t use this approach, but I’ve had great success with patients who have.
Ketogenic Diet: these diets keep you in a slight state of ketosis where you burn fat like crazy.

Here is What I Used: Secret No. 1.

Secret No. 2.

Exogenous Ketones! You may or may not have heard of these, but in a nutshell, you are helping your body rapidly get into a state of nutritional ketosis – fat burning! You are putting in ketones which is a substance your body already makes on a low carb diet. Ketones come from metabolizing fat, and they act as a source of energy, and your body loves them more than glucose! Learn More and Get SOME HERE. (there is a short 4 minute video that gives a great run down on how exogenous ketones will work for you as they do for me. Better focus, energy, and fat loss. Very natural (your body already makes them), and very safe. In the clinic, I’ve been enjoying not only watching people lose fat but also heal better, faster and more complete! Yes, ketones are also anti-inflammatory and help healing occur. They also have a strong anti-carcinogenic effect. They are my secret, but now I’m recommending that most of my patients and clients try it – GO HERE

Secret No. 3.

And this is my favorite secret that is so effective and knocking out belly fat…use GRASS-FED BEEF! It can be hard to find, and I get mine HERE at US Wellness Meats! It costs the same as when you find it at the store, and this stuff is good! I get the ground beef and various steaks HERE. No matter what dietary approach you use, put grass-fed beef into your diet. Grain-fed meat is what 95% of our country eats, and it’s highly inflammatory thus all the bad stories about gout, cancer, leaky gut syndrome, etc. Just get some grass-fed beef which your body will thank you for. If you’re a vegetarian, sorry – keep working hard to fill in the nutritional gaps you’ll have to deal with. I know all the arguments here, and vegetarianism/veganism is more of a lifestyle choice vs a necessity for health. Humans are designed to be omnivores – period. Being a vegetarian for some is great, just not for all. Certain genetic types do well with being a vegetarian, but it does take an effort.

But Wait There’s More! I HAVE A BONUS FOR YOU!

Below are references I use to fend off the naysayers to any of my comments ;-). In other words, I’m not just giving you hype, I back it up…