Category Archives: healthy living

Raised in Appalachian family fighting culture, he found peace with God

usa_today_10392817.0Once, Cody almost sliced off his brother’s finger with a knife. On another occasion, his brother punched his ear so hard, it swelled and became a “cauliflower ear.” Another time, they took their squabble outside city limits where they wailed on each other for 45 minutes. This is how Cody Garbrandt became an MMA champion.

But he almost lost a battle with depression until the same brother intervened.

“I almost hung myself,” Cody says on an I am Second video. “He busted down the door and came in and saved my life. He gave me the biggest hug and sat there with me and cried with me. He said everything was going to be all right. That day was a changing point for me in my life. That brought us even closer, you know, attending church together.”

cody-garbrandtCody grew up in the Appalachian mountains of Ohio in small towns where people are as proud of their hometowns as they are poor in the economically depressed areas of Uhrichsville and Denison.

Fighting is a way of life there — especially for the Garbrandt family.

“From both sides of my family, we were fighters.” Cody says. “We had a last name to uphold. Oh you’re from Garbrandt clan or the Mease clan. You don’t mess with those guys.”

He watched his uncle fight, while his grandfather, drunk in the stands, fought with a spectator.

With his brother Zach Garbrandt

“We’d just be sitting there watching it,” he remembers. “That was normal for us.”

Since fighting was “normal,” Cody and his brother Zach made grappling a normal part of sibling rivalries.

“Out of the womb, I was fighting over the bottle,” Cody jokes. “Zach was my fierce competitor. My brother was always bigger, stronger, faster, meaner than me growing up, so that’s why I was always quick to fight: I had something to prove.

“Me and Zach, we fought so many times in our lives. We had some pretty violent fights.”

Once when Zach provoked him to punch him, Cody grabbed a knife in the sink and slashed him, nearly cutting off his middle finger.

0_1218_SPO_LDN-L-UFC-GARBRANT-HG13“I remember he looked at me, wrapped his finger in a paper towel, punched the stove and shattered the whole glass stove and went back to bed,” Cody remembers.

In their last fight, Cody was 17; Zach, 18.

“We ended up fighting over a Subway sandwich,” he recalls.

After Grandma intervened to stop, the brothers jumped in their cars and drove to “the pump house.”

“That’s where we would take out-of-towners to fight,” he says. “We would take them out of city limits where cops wouldn’t go.”

The fight lasted 45 minutes.

“It was always a knock-out, drag-out fight with Zach,” he says. The fights were so fierce it was possible someone might die.

“My knuckles were all cut up, my lip was bloodied, my teeth were all busted up,” he says. “I hit with a right-handed, overhand right. He had the stanky legs like he was walking in potholes. He looked at me with this crazed look, like, ‘Alright, awesome. Cody finally hit me with a nice shot that hurt me.” Read the rest: Cody Garbrandt’s toughest fight.

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In other words, sugar makes you want to eat more food. (Why you don’t feel full.)

food ratsSo the food industry only provides what people want. Right? And people want, time after time, what they crave. So sugar is sinking America’s health.

To be sure, there are many culprits — more sedentary lifestyles (read: gaming), for example. Also of surety, sugar is a huge villain.

That two of three adults are chubby? Um, yes.

Are we surprised that 30% of boys and girls under 20 are overweight in 2019 — up from 19% in 1980?

Is it any wonder that 160 million Americans are obese?

Sugary foods represent a double whammy for health. First the calories add on the fat. Then the overeating, induced by sugar, brings on the fat.

Consider a college grad student named Anthony Sclafani who was only being nice to lab rats under his care: As a treat, he’d give them Fruit Loops.

But then Sclanfani noticed they really loved the sugary cereals. So he started conducting experiments in the 1960s: Would rats abandon their wall-hugging rambles to venture into the dangerous center of the room for Fruit Loops? They did.

(And so do our teenagers.)

When he needed to fatten up mice for another experiment, he found the critters stayed slender no matter how much chow he gave them. They ate to satiety — feeling full — and no more. He remembered the Fruit Loops and quickly got fat rats.

Still more experiments. They loved sugar — even when they couldn’t taste it — and never stopped scarfing it. Sclafani has made a lifetime of studying sugar-indulging  rodents and his findings are frightening: sugar suppresses satiety.

The implications? The food industry has made lab rats out of us all.

What now?

Excess body fat leads hypertension, high LDL cholesterol, type 2 diabetes, gallbladder disease, osteoarthritis, sleep apnea, cancer, mental illness and depression, and body pain.

It’s easy to slam the food producers. They fill up the supermarket with sugary items — up to 73% of grocery store items contain added sugar. Because we reward them for it.

So what is to be done? Read the rest on Medium:  how the food industry made rats of us with sugar.

Escape death at the supermarket

instant food blood streamTo those readers who ever eat food, a simple formula: Instant= very bad. Usually.

Once upon a time, some chemist guy named Al Clausi traded time for good health and dropped some pyrophosphate and orthophosphate molecules into some organic food matter and out came instant pudding. General Foods noticed, then brought Jell-O brand instant pudding to market and scorched any and all dessert food competitors. Clausi became a mad scientist legend.

But a Pandora’s Box was opened.

70 years on from Clausi’s chimera, the American public remains hooked on convenience which is corresponding to skyrocketing rates of cancer, Diabetes and heart disease.

So supermarkets are now chemistry storehouses. We can’t turn back history. Living on an organic farm is not really viable. So we are limited to damage control. Since chemical “processing” is the great evil of nutrition, the lesser processed food we buy, the better.

Here are the rules of thumb to buy healthier for those of us who don’t possess a PhD in nutrition science. Biology, not chemistry:

> Easier/Quicker — Convenience kills. Inorganic compounds kill. Eat instant foods and snacks and you’re letting stray chemicals stay rent-free in your blood stream. Hard to evict them and healthy nutrients get pushed aside by processed molecule squatters.

Solution: Try buying food that takes a little longer to prepare. Make large quantities and divvy it up into plastic containers for the next days.

> Tastier — To entice repeat buying, processed food manufacturers load in sugar, salt and fat, all of which are killers. Be suspicious of foods that tantalize the taste buds like coke and sugary cereals. Read the rest of Practical Cancer Control Diet.

How to cut sugar without stress

sugar addictionBusiness Insider recently showed how sugar is becoming the #1 culprit (ahead of fatty foods) behind the current weight gain epidemic. Naturally.

So concerned diet experts are targeting sugar consumption. Unfortunately sugar already has been targeting you — usually with great success.

If you feel your own powerlessness, you’re not alone. Like starting a fitness routine, there are right ways and wrong ways to start a sugar-reduction plan.

Today. Right now.

Ready?

Here’s seven tips to slay sugar:

1. Your stomach doesn’t really care. Your brain does. Find alternative rewards for your brain: Sugar fires off dopamine production in your brain, a key component of addiction. Unlike a balanced meal (which can also trigger dopamine but tapers off if repeated), sugar keeps flooding the brain with warm fuzzies. It is this overactive reward system that creates craving.

Suggestion: Source the pleasure hormone elsewhere:

  • Consume large quantities of meat and other proteins, specifically Tyrosine which can be found in almonds, avocados, bananas, chocolate, coffee, eggs, green tea and watermelon.
  • Eat yogurt, kimchee, pickles, some cheeses or other foods rich in probiotics.
  • Get enough sleep.
  • Enjoy music.
  • Meditate.
  • Get sunlight.
  • Consider supplements as curcumin, ginkgo biloba, L-theanine, acetyl-l-tyrosine
  • Get a massage. Hug your family. Get a pet.
  • Learn something new. Make new discoveries. Develop and satisfy your curiosity.
  • Divide your duties into small tasks and check them off as you go. A sense of accomplishment releases dopamine.

Other reward hormones: Other feel-good hormones also provide potent sugar substitutes:

  • Endorphins — from significant exercise. Go to the gym.
  • Serotonin — from feeling significant or important. Socialize.
  • Oxytocin — from feeling cherished, cuddled, intimate or trusted. Get support from family and friends. Cultivate relationships.
  • Adrenaline — from fear or competition. Ride a roller coaster, make a high risk investment, or watch a horror movie.

2. Rewire your brain. Neurobiologists are changing the way we see human weakness (addiction). A bad habit is not simply dusted away — or ridiculed by the strong. It’s actually rooted in your brain. It turns out that there are neural highways in your gray matter. The more you reinforce any behavior, the more electro-chemical pulses are fired along certain pathways. Dendrites are even added to the most used thoroughfares, and pulses are sped up.

Yikes! your brain literally aids and abets your addiction.

To forge a new path is to head off through brambles and crawlers; it will be slow go. You’re off the beaten path, so the walking is not easy. This is not only bad news because it’s not impossible, just hard. You can “re-wire” your brain, but you need to be realistic. It might takes weeks, months, even years.

Suggestion: Journal your progress. Set small goals towards a larger objective. Don’t be discouraged by setbacks. If you “fall off the wagon,” get back immediately. Get a empathetic support group or accountability partner. Repetition is the key to forming both bad and good habits, so try to steer clear of sugar over and over.

3. Identify negative emotions. There’s a reason why they’re called “comfort foods.” The are a happy-reset button. What are the emotional storm clouds you escape from? Here are a few common factors inducing sugar addiction:

  • Stress — The inability to handle stress well is ripe fruit for escapism.
  • Fear/ anxiety — Ditto above.
  • Boredom — The dull lulls of life make you want to zest up your life with some tasty morsels.
  • Loneliness — Social isolation, anxiety and rejection bring a heavy emotional cost.
  • Frustration — Failure and setbacks bring depression, from which you naturally want to take a break.

Suggestions: Developing strategies for these and other negative emotions may require some outside help from a trusted counselor. You might get inspiration from a good book or some motivational videos on YouTube. Journaling can help you analyze, dissect and give you the objectivity to overcome these. Get a hobby, take up gaming, learn a new language or play the guitar. Read the four other tips for cutting sugar without stress.

bamboo steamer kitchen revolutionMr. Mustard Seed is selling 10″ bamboo steamers on Amazon as a way to help the health habit. Profits go to his ministry.

Bamboo steamers

dim sum 1In Guangzhou at the epicenter of dim sum, they don’t dare to use metal steamers even in restaurants.

But here in LA, they are drawn to cut corners. The metal steamers are industrial, useful for frequent use, easy cleaning. But you lose something in the cheapening process. You lose authenticity and flavor. Metal implements inevitably contaminate.

So the best option at home is the bamboo steamer. You’re not likely going to cook 10 varieties of Chinese buns all at once. You’re probably not going to steam everyday. (The bamboo steamer needs to be dried at least a day.)

As I go along in life, I’m learning more and more about health. I’ve cut soda out, cut down on sugar, increased gym exercise. Now, I’ve stumbled upon steaming with bamboo. Nice trick. My partner and I, wanting to find a source of income to help in ministry, are selling bamboo steamers on Amazon. Check us out.

Eating to die young. Here’s how.

eating to dieFor decades, Bible-believing Christians have been told and retold that one of God’s promises is they can live to a ripe old age, 80 years to be exact. This “promise” is based on Psalm 90:10 NIV: ” “Our days may come to seventy years, or eighty, if our strength endures…:” It was a mantra for decades.

There’s a problem with this thesis though. First off, this psalm was written by Moses, who lived to 120. Secondly, there’s another verse equally valid that seems to have been overlooked. It is Genesis 6:3 (NIV): humans’ “days will be be a hundred and twenty years.”

Why was the promise for Psalm preferred over Genesis? There is no exegetical reason.

So I adhered to 120 years. I started proclaiming in faith, as we Christians are wont to do, that I would live 120 years. “If you want to live only 80 years, that’s fine,” I would tell my friends. “But I’m believing the promise in Gen. 6:3 for 120 years.”

I was onto something. I mean, who wants to die?

But I also understood that I played a part in the fulfillment of that promise. I knew enough to understand that my body is “temple to the Holy Spirit,” as 1 Corinthians 3:16. I wouldn’t “trash” the temple. In Christian terms, I would “steward” by body as a precious gift from God, not to be abused.

Here’s what you need to do if you want to push the upper limits of the Bible’s longevity promises:

Exercise – So much good comes from a vigorous walk through the neighborhood or a trip to the gym! God didn’t design the body for today’s sedentary jobs; they were supposed to labor in the fields. The switch to desk jobs has been a death knell for health: obesity, heart disease, even cancer. Make time for exercise and it will make time lengthen in your life.

Cut down on fat – Nor did God intend for us to eat so much meat. In New Testament times, some sort of porridge was the everyday fare. Only on special occasions did the common man enjoy meat. Modern man has multiplied exponentially its consumption, and the the overload has clogged up our blood vessels and burdened the heart. Saturated fats are loaded into processed foods to improve taste. Is it any wonder that heart disease is the leading cause of death in America?

Read the rest of the tips for longevity.

Confession: I failed to become a vegan. Best thing for my health ever.

transition to healthyNo wonder a huge segment of America simply ignores them.

The health nuts.

They are simply failing you and themselves because they fail on the secret keyword: transition. You don’t, can’t, shouldn’t drop sweetened iced tea cold turkey. Not overnight will you win become the crossfit queen.

There’s something better than a new habit, and that’s a new direction.

Start slow because the key is to enjoy your changes.

Embark on change but don’t rush into the  Army Ranger’s regimen. Your journey to a healthy lifestyle is a just that: a journey. Make small digestible changes.

I once endeavored to become vegan. I only got halfway there. In so doing, I learned that halfway is better than no way. I came short of my full goals, but I learned that the progress I had made was good

Since then, I’ve never gotten off the path to health. And progressively through the years, I’ve continued to get healthier, both in terms of eating and workout.

Here are some tricks to transition to health:

  1. Drown it with salad dressing. They are calorie- and fat-laden. But who cares? You are starting to each lettuce, carrots, tomatoes, broccoli and other ground-born roughage that can be hard for those used to Twinkies.
  2. Spread the butter. While it’s loaded with fat and usually contains a jolt of salt, it eases down the transition to brown and whole grain breads.
  3. Heap on the cheese. Lurking in this delicacy is a buttload of fat (the fat from a whole gallon of milk is used for just one pound of cheese). But it packs and protein punch and help you get over the hot pocket.

Read four more tricks to “transition” to healthy.

Retaining vitamins – how a bamboo steamer helps

retaining vitamins with a bamboo steamerBoiling vegetables saps their nutrition. As does frying.

A better way is to steam. I prefer the bamboo steamer because it is more natural. The round-shaped two-tier basket sits snugly in your wok or rounded-edge fry pan. You bring the water to boil in the bottom and the hot vapor filters through the bamboo weave to caressingly cook, not torch nor drown, the natural goodness pulled from the earth. No butter, no oils, no fats are needed to bring them to tender and crisp perfection.

If we’ve learned anything in recent decades, it’s that processes bleach nutrition from the food. Early food scientists actually re-injected chemical nutrients into food (bleached white flour, for example) and thus “fortified” the food. Well, the early optimism about that option has fizzled. Now the focus is on less processes for healthier food to retain vitamins. But have you thought about your home?

My fav Chinese broccoli

chinesebroccoliSince marrying a Chinese girl, I have come to know and love many Chinese dishes, but none compares to the Chinese broccoli drizzled in hoisin or oyster sauce. There’s nothing better to get your dark greens packed with vitamins and roughage so important for cancer-free colon. Here’s a recipe from Free Recipe Network.

Ingredients:

  • 1 bunch Gai Lan (Chinese broccoli), trimmed
  • 2 tablespoons white sugar
  • 1 tablespoon cornstarch
  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 3 tablespoons hoisin sauce
  • 1 teaspoon minced fresh ginger root
  • 2 cloves garlic, minced

Directions

  1. Bring a large pot of lightly salted water to a boil.
  2. Add the Chinese broccoli and cook uncovered until just tender, about 4 minutes, or steam the Chinese broccoli in a bamboo steamer for 3 minutes.
  3. Drain and set aside.
  4. Meanwhile, whisk the sugar, cornstarch, soy sauce, vinegar, sesame oil, hoisin sauce, ginger, and garlic together in a small saucepan over medium heat until thickened and no longer cloudy, 5 to 7 minutes.
  5. Toss the broccoli in the sauce and serve.
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The last remaining bamboo steamer maker in Hong Kong — Vincent Wong

It was a humid day. The moist air nourished everything. An overlooked store, located in the middle of Western Street in the district of Sai Ying Pun, is so low-profile that seems unlikely that it has been surviving through furious storms over the past decades. Its name is Tak Chong Sum Kee Bamboo Steamer Company. […]

via The last remaining bamboo steamer maker in Hong Kong — Vincent Wong

Trying is believing: https://www.amazon.com/Cuisine-Natural-Non-Toxic-Construction-Dumpling/dp/B07H9YCH5H/ref=sr_1_8?ie=UTF8&qid=1547687618&sr=8-8&keywords=10+inch+bamboo+steamer

Paunchy pastor changed eating habits, won’t have to squeeze thru Pearly Gates

steve reynolds before and after

Steve Reynolds

Is eating the area where Christians have trouble with self-control? There are fellowship dinners and snacks at Bible studies. We may not go to the bar to drain alcoholic beverages, but we go to the restaurant and knock back the extra fries and milkshakes. It’s not a beer belly; it’s a potluck paunch.

Extra pounds around the waist or on the thighs are more often carried to church than Bibles. In fact, one pastor in Guatemala teased a slim colleague, “Pastor sin panza no da confianza,” which translated means: A pastor without a paunch doesn’t inspire confidence (it’s mirthful in Spanish because it rhymes).

But while there is a disturbing trend in Christianity toward obesity, there is a new generation of shepherds who are saying no to the second helping of shepherd’s pie.

joel-osteen abs

Joel Olsteen

Take Steve Reynold for example. The way he sees it, he was “trashing” his temple of the Holy Spirit (his body), according to US News & World Report. The pastor of Capital Baptist Church in Annandale, Virginia weighed 340 pounds.

While Reynolds never pumped iron, he downed a tub of ice cream each night. While he circumvented cardio, he crammed carbs.

As a result, doctors ordered him to take eight separate medications to stave off diabetes and other disorders. At some point, Reynolds had an epiphany.

“I’m looking forward to heaven,” came the flash, “but I’m not ready to get there yet.”

church potluckReynolds had to upend some bad habits. He started an exercise regime and began a diet inspired by the Bible. It turns out the Holy Writ has much to say about healthy living, but he hadn’t noticed previously. By searching the word “body” in his concordance, he found some inspired guidance.

According to Reynolds, healthy diet and exercise “has been a kind of forsaken thing in churches.”

faithfully fitHealth Fitness Revolution unearthed stats to back up Reynolds’ claim: A 2006 Purdue study found that the fundamental Christians are by far the heaviest of all religious groups, led by the Baptists with a 30% obesity rate. A 2011 Northwestern University study tracking 3,433 men and women for 18 years found that young adults who attend church or a bible study once a week are 50% likelier be obese.

Jesus “could walk 40 miles, not in Reeboks but in leather sandals,” Reynolds wrote in his book. “Yet His followers on this planet are unhealthy, overweight, sedentary couch potatoes.”

As a result of the regimen developed by Reynolds, he dropped 100 pounds and no longer needed the medications. His findings and testimony were published in his book Bod4God.

“We believe our bodies are very important to our faith,” says Scott Roberts, head of William Jessup University’s kinesiology department, where faith-based fitness courses are offered.

chuck bernal before after

Pastor Chuck Bernal

If 1 Timothy 4:7 says, “Bodily exercise profiteth little” to highlight spiritual health, nevertheless the verse does says that there is value in physical health. The purpose is not to counter pose bad/good, but to compare good/better.

In 2014, Health Fitness Revolution named the top 10 fittest pastors. Joel Olsteen topped the list for his enviable six pack.

Scott Bennefield was also featured as the “Iron Man Pastor.” Prior to 1991, he never gave much thought to fitness. But then he decided he’d better start running for exercise. He progressed and amplified his goals: at age 43, the pastor of the New Covenant Church in New Mexico competed in his first Iron Man competition and completed six more by time of publication.

Chuck Bernal, pastor of the LifePointe Church in Crowley, Texas, also earned an honorable mention. Through diet and exercise, he slimmed down from 367 pounds to a fit 226.

Mega-church Pastor Rick Warren joined the list. His introduction to health came by way of baptizing 858 people. Two-thirds of the way through dunking disciples, his arms grew tired. And he noticed the excess water displacement by the obese — including himself. Consequently, he lost 30 pounds.

Today, there are Christian diet plans, aps, tapes, exercise routines — all of which motivate through the Word of God for the goal of fitness. Exercising has become as important to some as healthy eating. Read the rest of Christian health.

Advantage of steaming fish

steamed fishHonestly, I was initially put off by steamed fish, but that was mostly because of some unfortunate words.

You see, my in-laws criticized the restaurant I had invited them to. It was my favorite fish food place, and they offered grilled filets.

My father-in-law was perhaps a tad too sincere: “It’s kind of tough.”

So his rejection of my favorite food closed me off to his favorite food.

The years have rolled by. I’ve lost my prejudices. I can now taste steamed fish objectively, untainted by rejection-association. And I must say, my father-in-law was right: It’s tender.

The Bible says we need to tell the truth in love, and there are some “truths” that are better left unsaid. Instead of convincing people, we close them off entirely.

Fish is my favorite food. It’s pure protein (I’m trying to build muscle). It doesn’t have cholesterol. Some actually lowers your cholesterol. It doesn’t have increase your risk for hypertension.

I’ll eat grilled filets still because I’m not against them being “tough.” But I do relish a Chinese steamed fish!

Quote

Steaming and submersion cooking — Khushbu Singhal

I’ve launched into bamboo steamer business. I’m into healthy food and exercise, so this is perfect for me. Here are observations of an expert: Moist heat techniques – steaming, cooking en papillote, shallow poaching, deep poaching and simmering are liquid and or water vapor based cooking. Steaming Cooking is done by water vapor in a closed vessel. Steamed foods don’t lose much of their color. This method doesn’t impart their own flavor as the frying or roasting does. So […]

via Steaming and submersion cooking — Khushbu Singhal