I’m Getting a little older, I’m under lots of stress and work long hours, I’m packing on a little weight, and I want to get back to being lean and healthy. How can do it?
Wow! If I had a nickel for every time we have heard some variation of this question… Here is a note from one of our HealthBeat regulars:
Hey Guys , What is a good diet (life style) for someone who wants to lose weight (the fat) yet build muscle. What’s happening is I have been lifting weights since I was 16 and always been very lean. Over the past year or so I have stopped lifting and under a lot of stress. Lots of it! I am hitting the 45 year mark and started gaining some love handles (Which ain’t gonna happen!) They got to go. I have never had to worry about fat – but now is a different story… What is a good diet? To be honest too, I am never ever sick, but I still have skin cancer spots pop up sometimes. My energy is still very good – even working 15 plus hours a day… So I guess the heart of the question is: What types of food will lean me down and build the muscle? I know I need to get off the sugars ( sodas and candy – I’ve been eating them like crazy tryin’ to keep the energy up lately). Oh, PS – what is wrong with Soy products? I was reading one of your articles for men’s health. I drink soy milk like 2 gallons a week. I can’t drink cows milk. I always had sinus until I got off cows milk and haven’t had a cold or flu in Years .. So what’s up with soy? Soy Protein bars, etc.? Thanks, Ron in Tennessee.
Well Ron, that’s a lot of questions! Here are a few answers:
First, why not start weight training again? Using the techniques of "Super-Slow" resistance training that Dr. Myatt recommends you can get real benefits in as little as 10 minutes – improved muscle-mass, and the stress-reduction that you know comes from a good workout.
Next, you mention that you are using sodas and candy "to keep the energy up" – but you know that the sugar is not good for you – and it doesn’t really give more than a very temporary energy boost, followed by a "crash" that makes you reach for the sodas and candy all over again. Just say no to soda and candy – as Dr. Myatt says; "pop is slop!" Did you know that the primary fuel for most cancers is sugar? That’s right, most cancers can be starved out by following a high protein, very low carbohydrate diet.
For a healthful quick energy drink check out Zip-Fizz. Toss a couple in a pocket or lunch cooler and add one to a bottle of water for an ultra-quick on-the-job pick-me-up and electrolyte boost.
For a great, high-protein, low-carb snack / meal replacement / tasty treat try Dr. Myatt’s Super Shake – I’ll include the recipe in this article and you can always refer to it on our website here: Super Shake recipe.
Since you are a regular reader of the HealthBeat Newsletter you certainly have seen Dr. Myatt’s recent article about soy products – there is good and bad with soy, so they must be chosen and used with care. You can review these articles here.
Good quality whey protein is usually well-tolerated by folks who "cannot tolerate cow’s milk" – I know, because I’m one of those people. We are not allergic, we are just lactose intolerant – we are deficient in an enzyme and don’t digest the lactose – milk sugar – well. This results in gas, bloating, diarrhea, and other GI upset. Whey protein does not contain the lactose, and digests easily – I use whey protein every morning in my Super Shake, right after my daily run.
Your soy "protein bars" and "energy bars" are often high in carbohydrates – look carefully at the label!
So, here is the short course for you to lean down, build muscle, reduce stress, and boost energy:
Exercise. Yes, you work hard at your job, but it’s not the same – you need to do some dedicated resistance or weight training every day.
Diet. Quit the sugars, limit the soy, go high protein and low carbohydrate, and have at least one Super Shake every day.
You do eat a good, high-protein breakfast, right? No? Shame on you! The Super Shake is perfect for a quick breakfast-on-the-run – it can be blended up in less than 5 minutes total!
Also, many of our customers dry out a water bottle and add all the Super Shake ingredients to it and take that to work for break-time. Just add water and shake for a delicious snack. Try it!
Finally, you do take Maxi Multi or Once Daily My Packs or even our new Extreme Duty Optimal Defense Packs – designed by Dr. Myatt especially for our troops - every day to be sure you are getting OPTIMAL, not just minimal, vitamins, minerals, and trace nutrients, right?
Let me know how it goes…
Nurse Mark
Dr. Myatt’s Super-Shake – Why You Should be Drinking My "Super Shake"
Ever wish that something which tasted like a yummy treat was also good for you? Have I got great news for you! I have found myself giving individual patients the recipe for what I call my "Super Shake" so frequently in the past few weeks that I realized it’s high time for me to encourage everybody to drink this incredibly tasty, amazingly healthy "milkshake." Before I discuss the recipe and what the individual ingredients will do for you, let’s take a look at the overall health benefits of The Super Shake.
What My "Super Shake" Will Do for You
Taken at least once, and better yet twice per day, this tasty treat provides a basket full of health benefits. I’ll describe the "whys" and "wherefores" of individual ingredients below so you can see how my Super Shake works it’s "magic," but first let’s look at all the good this amazing recipe accomplishes. I believe you’ll see why I recommend it so often in my practice.
- If you are overweight, the Super Shake will help you lose.
- If you are underweight, the Super Shake will help you gain.
- The Super Shake helps preserve and build better muscle tone.
- The Super Shake strengthens the immune system.
- The Super Shake helps normalize blood sugar levels, so it improves both diabetes and low blood sugar (hypoglycemia).
- Ingredients in The Super Shake help lower cholesterol levels.
- Whey and gelatin in the Super Shake strengthen ligaments, tendons, and bones.
- Antioxidants and protein contained in my Super Shake help renew, rejuvenate and heal skin.
- EZ Fiber and L-glutamine help normalize bowel function and correct constipation, diarrhea and irritable bowel syndrome.
- The Super Shake is high in flavonoids, especially the kind useful for preventing or halting eye diseases such as macular degeneration, cataracts, and retinopathy.
- These same flavonoids plus other ingredients work together to prevent and reverse varicose veins, atherosclerosis, neuropathy and neuralgia (nerve disease and nerve pain).
- Whey and L-glutamine help protect normal cells during radiation and chemotherapy.
- My Super Shake is so easily assimilated and so healthy that it is THE beverage (food) of choice when recovering from illness or surgery. Whey is known to speed wound healing.
Best of all, this is a truly delicious drink, not a "choke-it-down" health concoction. Sound
too good to be true? Here’s the recipe and an individual breakdown of the numerous benefits of each of the ingredients.
Dr. Myatt’s Super Shake Recipe
- 1 scoop vanilla whey protein (with both whey protein concentrate and isolate)
- 1 Tablespoon EZ Fiber
- 1 TBS. flax oil
- 1 scoop Red Alert (or Greens First)
- 1 TBS. frozen blueberries (optional)
- 1 cup crushed ice
- 1 cup water (1 cup for a soft-serve ice cream consistency, 2 cups for a milkshake)
Optional extras:
- 1 teaspoon L-glutamine
- 1 raw egg – To add additional high-quality protein.
- 1 packet plain unflavored gelatin – To help strengthen joints, ligaments, and bones.
Add 1 cup ice (crushed is best) to the bottom of an electric blender. Add water. Add blueberries and all other ingredients. Blend until smooth. Drink or eat and Enjoy! You’re going to love this and so will your body!
What’s in the "Super Shake" that Makes it So Great? Let’s take a look at the individual ingredients and see why this Shake is a "Miracle Food."
Whey Protein: When processed correctly (to retain whole protein concentrate and at low temperatures to preserve immune factors), whey supplies a biologically superior protein with natural immune factors, including lactoferrin and immunoglobulins.
Milk-derived whey protein has been shown to:
- boost immune function
- improve liver function
- bind and safely remove heavy metals
- speeds wound healing
- aid muscle growth. (Body builders have long known about the muscle-building benefits of whey)
- promote healing of bones, skin, and muscle
- heal cartilage and strengthen joints, tendons and cardiac muscle
- In cancer medicine it has been found that whey offers "considerable protection to the host" over that of other types of protein including soy, especially during chemotherapy and radiation. At low concentrations, whey inhibits the growth of breast cancer cells. Whey also protects cellular glutathione (a body-produced antioxidant) in normal cells during radiation. This effect is not seen with other proteins.
- Because the milk-sugar portion is removed, whey is suitable for people who are lactose intolerant. The Super Shake made with whey provides a high quality protein, high nutrient, low carb meal replacement or between-meal snack
NOTE: NOT ALL WHEY PROTEINS ARE CREATED EQUAL! Many whey powders contain the "isolate" form only, but many of the immune benefits of whey are found in the Whole Whey Protein Concentrate (WPC). Our Wellness Club brand of whey is specially processed to preserve all of these important nutritive factors.
Flax Seed Oil: You’ve heard me wax eloquent numerous times about the importance and benefit of Omega-3 fatty acids (Flax and fish oil are the primary sources).
The American diet is grossly deficient in Omega-3 fatty acids (Which are Essential Fatty Acids, or EFA’s). Deficiencies of Omega-3 fatty acids contribute to subtle body-wide inflammation which in turn is associated with over 60 known diseases including heart disease, stroke, arthritis, allergies, asthma, cancer, overweight and obesity, autoimmune disease, neurological disease, psoriasis, eczema, high blood pressure to name only a few.
Daily supplementation of Omega-3 fatty acids, derived primarily from flax and/or fish oil (salmon is a rich source) are one of the healthiest things a person can do to prevent these many EFA-deficiency associated diseases. The essential fats are SO important that the Government officially recommended in 2003 that Americans get more Omega-3 fatty acids in their diet.
L-Glutamine: This amino acid is a major component of muscle tissue. It is also a major source of energy for cells of the GI tract. It stimulates the production of Growth Hormone (GH) and decreases sugar and alcohol cravings.
Athletes use Glutamine to help build muscle (anabolic), but it can also be used by non-athletes, even the frail elderly, to help prevent muscle tissue breakdown. It is useful for rejuvenating the lining of the GI tract and can therefore assist in healing after GI surgery and in irritable bowel syndrome (IBS).
Glutamine stimulates the immune system and should be used when recovering from any surgery or illness. In weight loss, it is useful for reducing alcohol and sugar cravings. Because it crosses the blood-brain barrier and acts as a ready supply of energy for the brain, it is also used in Attention Deficit Disorder (ADD/ADHD).
EZ Fiber: A delicious mild berry flavor fiber complex of Brans, Gums, Mucilage, Cellulose, Hemicellulose and Pectins. Each level teaspoon provides 7 grams of fiber and 7 grams of carbs. (Zero grams effective carbs). Mixes easily, does NOT go "gummy" and tastes great.
Fiber is known to:
- Bind intestinal toxins and soften and bulk stools
- Lower cholesterol
- Helps correct constipation and diarrhea
- Helps remove heavy metals and toxins
- Clears out excess bowel mucous and alleviates gas
- Deodorizes and cleans the digestive tract
- Helps heal and soothe the G.I. tract
Blueberry: (and its cousin bilberry which can be taken in capsule form if preferred) is an herb which acts as a potent antioxidant and serves to strengthen and stabilize veins. It is used for: Atherosclerosis, cataracts, diabetes mellitus, neuropathy and neuralgia, retinopathy, varicose veins, and macular degeneration. Bilberry has a special affinity for the eyes and veins. It also improves skin tone because of its antioxidant and capillary-strengthening properties.
BOTTOM LINE on My Super-Shakes: Why not have at least one, and better yet two, of these wonderful health-enhancing drinks per day for one month and give yourself the opportunity to experience a great number of health benefits in one tasty glass? And DO drop me a line and tell me of your experiences. I get "fan mail" for the Shakes on a daily basis and I’d like to hear yours!