I finally understand, As Natalie and I respond to questions about natural health products and promotions, I kept wondering what was driving the skyrocketing number of websites and FB sites making outrageous health claims. * 5 Foods you must never eat * 6 foods for a flat belly * Cure your diabetes with Australian mugwort * […]

Have you suffered from a healthy eating setback? Who hasn’t! Here’s how to get back on track and help prevent future setbacks. Cheated. Pigged Out. Went off the rails.  No matter what you call your diet digression, the key is planning for setbacks and getting back on track ASAP. Here’s how to deal with a […]

What should you eat? With so many food choices available to us—from wholesome organic foods to supersized processed offerings—answering this question can be confusing. Add “expert” advice and grocery stores teeming with products plastered with health claims, and you may feel you need a guide just to choose breakfast cereal. Bestselling author Michael Pollan (pictured) […]

As much as you may be committed to your health and fitness, it’s easy to get a little lazy about eating well, especially around the holidays. Who wants to say no to all the sweets, all the time? Not me! But with the New Year almost here and bathing suit season coming soon, (Memorial Day […]

If you want to encourage loved ones to take better care of themselves in the new year, researchers may have uncovered the secret to success. Instead of nagging, which is likely to be counterproductive, simply ask, “Will you exercise this year?” The authors of a new study say the approach, known as the “question-behavior effect,” […]

Realities on Magnesium Stearate The Facts re Magnesium Stearate An Issue of Scientific Integrity Stephen Cherniske, M.S. Background When experts of the organic items motion obtain with each other, whether at a market or professional seminar, the chat usually transforms to stress with the market’s failing to keep high requirements of clinical stability. As I […]

25 Superfoods to Incorporate Into Your Diet Now http://www.oprah.com/food/Superfoods-Ingredients-and-Recipes-for-a-Healthy-Diet/1 Your New Best Friends… Yes, you know better, but a lot of good that does your taste buds. They still prefer potato chips to beets, fried chicken to canned fish, and pasta to just about anything. But what if you didn’t have to choose between good […]

Please join us today, July 15, 2015 at 4:00 p.m. PST and 7:00 p.m. EST with host Denise Messenger for a great show!  Our special guests are Dr. Natalie Kather and Stephen Cherniske.  We will be talking about their book, “The Metabolic Makeover”.  Dr. Kather received her medical degree from The University of Utah School […]

“I’ve been doing cardio level exercise for a month at the gym, and I just can’t lose this fat!” Mrs. V. was frustrated that her aggressive exercise approach had failed to reduce her belly fat. We performed VO2 max testing on her and she truly had been working out at a heart rate that was […]

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Superfoods – Carrots, sweet potatoes, and yams Carrots, sweet potatoes, and yams Nature has a wonderful way of pointing to extraordinarily valuable foods. Deep orange, yellow and red colors indicate the presence of carotenoids, compounds that are associated with significant health benefits. Carotenoids with names likebeta-carotene, beta-cryptoxanthin, lutein and zeaxanthin are powerful antioxidants. Alpha carotene, […]

Get a Move On No matter where you are right now, you can experience dramatic cardiorespiratory improvements in as little as 6 weeks. Some you will feel, while other benefits will be just as important but silent. Here’s what you can expect from a sensible and consistent exercise program: 1. Your heart gets stronger 2. […]

Superfoods: Berries and Cherries The deep blue and purple color indicates the presence of a group of powerful antioxidants known as anthocyanins. The anthocyanin pigments of Bilberries (Vaccinium myrtillus) have long been used for improving vision and circulation. There is also evidence that certain anthocyanins have anti-inflammatory properties, and there are reports that anthocyanin-rich foods […]

Modern Wheat Does modern wheat contain more gluten than ancient wheat? Yes. Through centuries of selective breeding, farmers have been able to alter the gluten content of wheat in order to create the enormous variety of wheat flours available today. Gluten produces a “tough” flour that, when made into dough, confers a stretchiness that is […]

Superfoods: The Allium family of vegetables Alliums include garlic, garlic shoots, onions, leeks, shallots, chives, and scallions. There isn’t another group of plants that has more extensive and impressive scientific support for remarkable health benefits. Include small amounts of alliums in your daily diet instead of loading up once or twice a week. Evidence gathered […]

The Bottom Line on Dairy For those who are not lactose intolerant or allergic to milk, dairy products can be an important source of protein, vitamins, minerals essential fats and beneficial probiotics. Dairy products have been consumed by about 450 generations, which in the span of human history is not that long, but it is […]

The Soy Story In the 80s and 90s, soy was the savior of mankind. It was going to replace meat, prevent cancer and heart disease, and feed a growing world population. Then in 2000, suddenly soy was poison. I was shocked at how far and how rapidly the pendulum swung; to the point where even […]

The most important thing is consistency. You might want to go climb those steps with Rocky, jumping up and down, raising your arms in victory; but remember, slow and steady takes the prize when transitioning out of a sedentary lifestyle. When you do consistent, moderate exercise, the message to your genome is loud and clear. […]

Then and Now THEN (for 2 million years) Complex carbohydrates that digest slowly, provided time-released energy over the course of many hours. Blood sugar balance was maintained by a high fiber, high protein diet and the activities of daily life. Now (since WWII) Refined sugars start to raise blood glucose levels even before they hit […]

Announcement!  Hear All About it! BEST SELLING AUTHOR NEW BOOK ‘The Metabolic Makeover’ SEPARATES FACT FROM FAD Olympia, Washington……Best-selling author and world-renowned biochemist Stephen Cherniske, and double board-certified physician and wife, Dr. Natalie Kather, announce the launch of their new revolutionary book The Metabolic Makeover (March, 2014). The book outlines a proven, clinically-tested health plan […]

What about eggs? A cagey subject. So should we be eating eggs? Just the whites, just the yolk? Help decode this tricky protein. Eggs are a great source of protein, essential fats, minerals (especially sulfur), B vitamins, choline, folic acid and vitamins A, D and E. But please support local, free-range egg producers. At the […]

You may be wondering why fit people have higher quality (more rejuvenating) sleep compared to unfit people. Again, it has to do with muscles. We’re all extremely busy, so everyone’s brain is tired by the time 11:00 p.m. rolls around. But here’s the sedentary person’s 11:15 p.m. Deep sleep is triggered primarily by tired muscles. […]

Since the #1 excuse that people have for not exercising is “I don’t have time.” It is important to design a program that produces the greatest benefit in the shortest amount of time. High intensity interval training (HIIT) provides both cardiorespiratory and resistance benefits in just a few minutes a day. Are you ready to […]

High Fructose Corn Syrup High fructose corn syrup (HFCS) is a corn-based sweetener that has undergone enzymatic processing to convert glucose into fructose. It’s time to put the last nail into the fructose coffin. I’ve been saying for many years that fructose is not a health food, not a sensible sweetener and should be avoided. […]

Can we all agree on a simple rule? No eating while driving. Studies show that simply getting behind the wheel of a car dramatically reduces digestive efficiency. And don’t forget the dangers of taking your eyes off the road in order to keep the grease, ketchup and mayonnaise from dripping on your clothes.

Eat Smaller, More-Frequent Meals Hunter/gatherers ate when they were hungry and stopped eating when their hunger was satisfied. This meant roughly 250 to 300 calories for an active tribesperson per meal; the amount we civilized folks normally consume before the entree. In reality, it takes a small quantity of food to satisfy hunger. If you […]

 The Carb Conversation. Let’s have it. It’s the giant elephant in the room. You know we need to talk about it but the truth might hurt a little. But, by a little, I mean a wee-wee-bit. Because really, how much is your health worth? Living a long, energized, healthy life is worth giving up a […]

In an active person, muscle burns fat. In a sedentary person, fat damages muscle. That’s because adipose (fat) tissue doesn’t just sit there. It secretes inflammatory proteins called adipokines, which damage nearby muscle. When muscle is damaged, its ability to burn fat declines, which accelerates the accumulation of fat. As the adipose cells fill up, […]

Burning fat is difficult and metabolically “expensive.” Burning sugar is fast and easy. Thus, when faced with an abundance of sugar, the human genome adjusts to down-regulate fat-burning machinery. This is the story of the 20th century, and the reason why 65% of adults in North America are overweight and tired. The glycemic index and […]

The FAT Truth That triple bacon cheeseburger will kill you, even if you are not obese. Turns out that adipose tissue (aka your fat tissue) is a dumping ground for excess dietary fat. OK no surprises there, but listen to this. Getting fatter is actually part of the body’s defense against unhealthy eating. Health risks […]

Ever wonder what is Stephen’s favorite snack? Hands down, almonds. They’re convenient, they help stabilize blood sugar and lower cholesterol and just a handful will reduce appetite so much that you’ll eat smaller meals, resulting in a net reduction of calories. His suggestion? Try having a handful of almonds 15 or 20 minutes before a […]

Please stop the Banana webaloney! I used to think all the ridiculous banana posters were coming from Chiquita Inc, Dole or United Fruit, but today, it’s coming from FoodMatters. And it seems to be getting worse. Of the 25 Powerful reasons to Eat Bananas, half are somewhat accurate and the rest are utter nonsense. I […]

Metabolic Hype. Part II Most webaloney contains a smattering of good advice and a raft of utter nonsense. Yes, we should prevent dehydration by drinking pure water, but drinking “miracle” drinks will not improve your metabolic fitness. 1. Caffeine is not a metabolic “booster” except for the limited advantage it affords in endurance sports. In […]

Metabolic Hype. Part I As a biochemist specializing in energy metabolism, and married to a board-certified physician specializing in women’s health, the daily barrage of articles, internet blogs and FaceBook posts relating to metabolism is starting to really chafe my fanny. If I see one more headline promising “10 easy ways to rev up your […]

Enjoy a KickStart Super Shake (Plan details in Chapter 7 and the ingredient details are in Chapter 8) You can order your book here:  ORDER BOOK This KickStart Strategy is part of an 8-step process that will help to maximize energy metabolism in five important ways. You: 1. Reduced caloric intake without the torture of […]

Healthy Fats Tuesday Happy Healthy Mardi Gras! Tuesday March 4, 2014 marks a day of debauchery for some, but I’d like to use it as an opportunity to create a new meme of discussing Healthy Fats! Yes! Healthy Fats Tuesday! I wish I could say that it’s common knowledge how important Omega 3 fatty acids […]

Brownie Makeover Creamy Chocolate Mousse This non-dairy mousse is sure to please and surprise guests. The creaminess of avocadoes and the bitterness of the chocolate make for a dessert that is fluffy and filling. The best part of all is it’s easy to make! Serves: 4 4 large ripe avocados 1 cup cocoa powder 1 […]

Mozzarella Cheese Stick Makeover Easy Baked Tofu Squares I always prepare a mix of party foods to please a varied audience. Add this simple recipe to your game-day party plan and you will enrich your Vegetarian and Vegan guests with a nice protein-rich snack. Toss with a little nutritional yeast right after baking for a […]

Buffalo Wings Makeover Chilled Oven-Roasted Chicken Breast This is a staple recipe I prepare on the weekend to provide my weekday lunches with adequate protein. This is a perfect game-day Paleo snack that can be made the day before. Roasted chicken can be cut into 3 inch long strips served cold on skewers alongside a […]

7 Layer dip Makeover Cucumber Slices with Red Lentil Hummus Pacific Northwest culture is full of fascinating spins on some of the latest food trends. This recipe is inspired by a Traditions Café in Olympia, Washington, a spin on the traditional chickpea hummus. The use of red lentils provides a similar color to the traditional […]

Ranch Dressing and Veggie Makeover Red Cabbage & Apple Slaw This powerful high-powered salad has cholesterol lowering effects and is an excellent source of vitamin C – a sweet and tangy slaw that adds to the flavors of your game-day fare.  This salad works great as a snack and is a lovely pairing with Chinese […]

Barbeque Lil Smokies Makeover Chinese Barbecue Buffalo Meat Balls It’s hard to pardon with Lil’ Smokies and barbeque sauce on game-day but try these meatballs and you’ll sure find the transition to uncured meats is painless. These meatballs are a delicious party food with a tangy Asian-fusion ‘kick’ to inspire your favorite NFL team and […]

Twice baked potatoes Makeover Baked Yam Wedges Creamy when cooked, yams are a vibrant vegetable to color your table with and a good source of potassium and vitamin B6. The complex carbohydrates and fiber deliver the energy you need gradually, helping your blood sugar levels and waistline. A great French-fry alternative to accompany your favorite […]

Spice Mix Makeover Spiced Pan Toasted Almonds Full of healthy monounsaturated fats that effectively lower LDL-levels, these delicious pan toasted almonds will keep your taste-buds satisfied and keep your heart healthy. Super bowl fans will wow with delight! Serves: 8 1 tablespoon olive oil 1 ½ cups almonds shelled and peeled 1 teaspoon chili powder […]

Spinach Dip Makeover Spinach Dip with Yogurt This is a variation on the classic onion dip that emphasizes dark leafy greens and Greek yogurt for increased fiber and protein. The walnuts add a nice texture and additional healthy oils. You can make this Paleo dip the day before your Super Bowl party and garnish with […]

Kale Chips with a “Kick” Kale, Kale and more kale! It’s no wonder this flavorful and hearty winter green is finding its way into your local supermarket snack and chip aisle – it’s delicious, and healthy. Kale, when baked, turns crisp like a chip and the plus side is it takes little time to prepare. […]

Facts on Magnesium Stearate The Facts re Magnesium Stearate An Issue of Scientific Integrity Stephen Cherniske, M.S. Background When veterans of the natural products movement get together, whether at an industry or clinical symposium, the conversation often turns to frustration with the industry’s failure to maintain high standards of scientific integrity. All too often, we […]