For the full Dr. Mercola article on flu shot or not, go here:

http://articles.mercola.com/sites/articles/archive/2013/01/22/flu-epidemic.aspx

Avoiding a serious case of influenza is not about vaccination but more about maintaining a healthy, well functioning immune system. By following these simple guidelines, you can help keep your immune system in optimal working order so that you’re far less likely to acquire the infection to begin with or, if you do get sick with the flu, you are better prepared to move through it without complications and soon return to good health.

• Optimize Your Gut Flora. This may be the single most important strategy you can implement as the bacteria in your gut have enormous control of your immune response. The best way to improve your beneficial bacteria ratio is avoid apply avoid sugars as they will feed the pathogenic bacteria. Additionally, processed foods and most grains should be limited and replacing with healthy fats like coconut oil, avocados, olives, olive oil, butter, eggs and nuts. Once you change your diet than regular use of fermented foods can radically optimize the function of your immune response.
• Optimize your vitamin D levels. As I’ve previously reported, optimizing your vitamin D levels is one of the absolute best strategies for avoiding infections of ALL kinds, and vitamin D deficiency may actually be the true culprit behind the seasonality of the flu – not the flu virus itself. This is probably the single most important and least expensive action you can take. Regularly monitor your vitamin D levels to confirm your levels are within the therapeutic range of 50-70 ng/ml.

Ideally, you’ll want to get all your vitamin D from sun exposure or a safe tanning bed, but as a last resort you can take an oral vitamin D3 supplement. According to the latest review by Carole Baggerly (Grassrootshealth.org), adults need about 8,000 IU’s a day. Be sure to take vitamin K2 if you are taking high dose oral vitamin D as it has a powerful synergy and will help prevent any D toxicity.

• Avoid Sugar and Processed Foods. Sugar impairs the quality of your immune response almost immediately, and as you likely know, a healthy immune system is one of the most important keys to fighting off viruses and other illness. It also can decimate your beneficial bacteria and feed the pathogenic yeast and viruses. Be aware that sugar (typically in the form of high fructose corn syrup) is present in foods you may not suspect, like ketchup and fruit juice. If you are healthy than sugar can be consumed but the LAST thing you should be eating when you are sick is sugar. Avoid it like poison while you are sick.
• Get Plenty of Rest. Just like it becomes harder for you to get your daily tasks done if you’re tired, if your body is overly fatigued it will be harder for it to fight the flu. Be sure to check out my article Guide to a Good Night’s Sleep for some great tips to help you get quality rest.
• Have Effective Tools to Address Stress. We all face some stress every day, but if stress becomes overwhelming then your body will be less able to fight off the flu and other illness. If you feel that stress is taking a toll on your health, consider using an energy psychology tool such as the Emotional Freedom Technique, which is remarkably effective in relieving stress associated with all kinds of events, from work to family to trauma.
• Get Regular Exercise. When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads. Be sure to stay hydrated – drink plenty of fluids, especially water. However, it would be wise to radically reduce the intensity of your workouts while you are sick. No Peak Fitness exercises until you are better.
• Take a High-Quality Source of Animal-Based Omega-3 Fats. Increase your intake of healthy and essential fats like the omega-3 found in krill oil, which is crucial for maintaining health. It is also vitally important to avoid damaged omega-6 oils that are trans fats and in processed foods as it will seriously damage your immune response.
• Wash Your Hands. Washing your hands will decrease your likelihood of spreading a virus to your nose, mouth or other people. Be sure you don’t use antibacterial soap for this – antibacterial soaps are completely unnecessary, and they cause far more harm than good. Instead, identify a simple chemical-free soap that you can switch your family to.
• Tried and True Hygiene Measures. In addition to washing your hands regularly, cover your mouth and nose when you cough or sneeze. If possible, avoid close contact with those, who are sick and, if you are sick, avoid close contact with those who are well.
• Use Natural Antibiotics. Examples include oil of oregano and garlic. These work like broad-spectrum antibiotics against bacteria, viruses, and protozoa in your body. And unlike pharmaceutical antibiotics, they do not appear to lead to resistance.
• Avoid Hospitals. I’d recommend you stay away from hospitals unless you’re having an emergency and need expert medical care, as hospitals are prime breeding grounds for infections of all kinds. The best place to get plenty of rest and recover from illness that is not life-threatening is usually in the comfort of your own home.

Apparently on the Today Show this morning, Ryan Lochte wants to move to LA and launch a line of clothing. I’m sorta thinking “we could certainly use a partner in the swim side of the house.” how about it Ryan Lochte? Want to partner? Beica is already locked and loaded. We just need to put the pieces together - together!

Ryan Lochte: ‘Sometimes you just gotta go’Swimming superstar Ryan Lochte clarifies his comments about occasionally peeing in the pool, which he spoofed in a Funny or Die video, says he plans to take some time off post-Olympics, and talks about his goal to appear on “Dancing with the Stars” or “The Bachelor.”

If anyone knows a connection or two to get beica in touch with Ryan, we’d love to hear from you!!

This is a great step in the right direction by NYC!

redOrbit (http://s.tt/1jwZ7)

Yes we work out, yes we try and eat right, but do we simply walk enough? For the average American, apparently we walk the least amount of just about any country in the free world. Try and take a sample of your daily life (maybe not yours, but go with me on this). You wake up (2 steps to the alarm). Hit the shower (10 steps). Go to the kitchen for coffee and breakfast (15-20 steps). Get dressed back in the room (15 steps). Jump in the car for the 40 minute commute (30 steps). Park the car and walk to the office building (100 steps). Then SIT!

45 minutes later, go to the restroom (30 steps down the hall and back = 60 steps). Go to lunch across the street 300 steps there and back…and repeat the same sort of pattern for the rest of the day and into the evening. In total, we’re lucky to hit 1,000-1,200 steps for the day.

We should be up around 8,500++ to be considered “active” - wow!

Combine this with all the crap we eat (processed grains and sugars) and it’s NO WONDER we’re a country getting fatter! Live more of a Beica Lifestyle if you can. Get outside more, walk the dog more, eat properly, get that fun activity in as often as you can, prepare your own food (with family). You’ll thank me.

For those of you who are getting in those “steps,” tell us about it. We’d love to hear how your Beica ways can inspire others!

America is slowly coming to grips with one of the biggest blunders our modern culture has ever seen. Eating our “health whole grains” (namely wheat) is causing our country and the Western World to become increasingly fat - and obese!

We have been told to get more exercise, “eat right,” cut back on the sugar, and on and on and on, but one of the single most important things you can do to regain your health and get things back on track is to ELIMINATE wheat from your diet!! Bread, pasta, certainly processed foods - anything in a box…get rid of it!!

Robb Wolf has published “The Paleo Solution” - he goes into great depth as to why our bodies can’t handle wheat.

Dr. William Davis published “Wheat Belly” - Davis writes about how we’ve gotten here and the dangerous effects wheat has on our bodies.

Check out Jimmy Moore’s podcasts “Living La Vida Low Carb Show” for TONS of info regarding the detrimental affects of wheat.

My goal is to help turn the tide with others that are struggling. Beica is a life mantra for making the right choices, and LIVING to your fullest potential. I gave up wheat, “Because I Can” and so can you! Join the millions that are sick and tired of feeling like s**t and tired of the doctor bills associated with the problems wheat causes - asthma, rashes, digestive issues, hormonal issues, migrains, mood swings, BELLY FAT, skin issues, joint pain, and on and on.

Drop us a line and let us know your story - we’d love to hear from you!

Keep in touch,

I want to first and foremost THANK Deborah Penner!! Deborah firmly suggested each and every visit to “drop the bread and pasta.” She would comment just about every visit, “you’re inflamed, overweight, and constantly fighting fatigue, allergies, and digestion issues….which by the way, are leading you to see me!” This went on for a couple of years. Every time I left the office, I thought, “How could eating “Healthy WHOLE GRAINS” be bad for me? What about the “food pyramid? The new “food plate”?? After all, I was running 2-3 miles a day, playing a soccer game once a week, and weight training. I’m HEALTHY, Dr! Boy, I had it ALL WRONG!

In April 2011, I injured my knee in another soccer game. Sigh. Of course my love for the game kept me returning week after week to just “re injure” it again. This went on for about 6 weeks; almost get better, then swelling, followed by ice, get better, play, injure, and repeat – ultimately it would be a blessing in disguise….

The swelling just wouldn’t go down. The Orthopedic Surgeon recommended surgery to remove and clean up some hard cartilage. Another Orthopedic surgeon recommended, “stop running.” My brain told me it’s probably over and that’s just what happens, as you get older. My heart told me not to give up and there MUST be other alternatives. All the while, in the back of my mind, I could hear Dr. Penner saying, “cut the pasta and bread.” Was there some truth to this?

One night after limping around cheering my teammates on at the game, I decided to go cold turkey and see if there was some truth to her recommendations. I QUIT! But what in the heck does one eat???? No more cereal? No more toast? No more muffins? No more sandwiches? NO MORE FET-TU-CHI-NE??? I was lost. So what does one do when lost? Goggle it!

I started researching no flour diets, no grain diets, low carb diets, etc. To my surprise I found dozens of sites, 1,000s of postings, and MILLIONS of people dealing with this same issue. I wasn’t alone! Ultimately I ended up buying, “The Paleo Solution” by Chico’s own, Robb Wolf because it does a good job explaining how we’ve come to this place in our society - more sick, depressed, overweight, and anxious.

Within 48 hours of the research, buying the book, and eating REAL food, my swollen knee went from 100% swollen to 15% (a conservative estimate). AH HA! Interesting, I thought. I continued through the first week. By the end of the first week, I was walking without a limp. THIS was motivating! By the second week I started seeing some thinning in my face. I quickly realized I wasn’t gassy or “full” feeling – stuffed, after dinner. I wasn’t taking an unexpected trip to the bathroom after dinner either. I also started sleeping better, my mind started getting more clear and focused. My wife noticing I stopped snoring, and my seasonal Chico allergies we virtually GONE. I didn’t use my asthma inhaler and used zyertec or Claritin once a week rather than twice a day! By day 60 I had lost more that 20 lbs and was now getting noticed on the street by people that hadn’t seen me in a while. Amazing!

It’s been 13 months now, and frankly the easiest thing I’ve ever been able to maintain. Once you realize how ADDICTED we are to grains it all starts to make more sense. Believe me the addictions are real and very well noted in the scientific community, just not advertised. It’s amazing to see how well you look, how well you feel, and how well you perform without them, it’s like hitting the refresh button and rewinding the clock 20 years. It’s wonderful! Going through a “cleansing” period of 45-60 days is really the trick!

Of course corporate interests, grain lobbyist groups, and big pharmaceautical companies don’t want you to stop eating “healthy whole grains.” They will continue to preach what conventional wisdom has been cramming down our throats for years. What’s in it for them if we stop eating grains?

To gain control of your health and vitality, there are no gimmicks, no products, no magic potions, no silver bullets, and lotions, just good honest real food – the foods our great grandparents and ancestors grew up on - real veggies and meat. Drop the wheat, loose the weight, and GET YOUR HEALTH AND LIFE BACK IN CONTROL! You can do it!

One year of living a Paleo/Primal lifestyle in a modern world

I remember eating the book “Eat to Win” by Robert Haas (I think??) back in the 80’s…Eat for peak performance was the message. At that point “Complex Carbohydrates” was the buzz. Come to think of it, I don’t know the last time in recent memory Complex Carbs has been mentioned - at least in my circles. I digress.

I ate LOTS of pasta, bread, noodles, and just about anything! Why not. I was a strapping young lad playing soccer daily and running my ASS off. Looking back though, I was plagued with skin issues in the form of eczema and a funky one called “tenia versicolor” - WTF? I also had numerous sprains, pulled muscles, and strains. Knowing what I know now about the CRAP grain consumption can cause, I’m pretty sure it all contributed to excess inflammation going on throughout my body. What? Inflmmation? YES! It’s now all over the place and widely known that gluten/wheat and MOST grains cause inflammation allowing all kinds of shit to go wrong with your body. Celiac’s disease being one of the most extreme, but all kinds of autoimmune disorders, psychological, hormonal, digestive stuffs, joint pain, arthritis, etc. etc, etc etc. Your doctor will likely dismiss most of these, but please read read read about gluten.

For further reading, check out Robb Wolf’s book “The Paleo Solution” or Mark Sisson’s “The Primal Blueprint” or even Dr. William Davis’ “Wheat Belly” - all great reads!

The nice side affects of weight loss (I lost about 21+ lbs) is just an added bonus! Ditch the grains (and dairy and legumes) for 30-40 days and I promise you may never go back to your old ways.

~Craig

Yep, I’ve got it!

Aches, sore neck and back, tight chest cough, fever, and the “buggy” feeling - the dreaded flu! I know rest, rest, rest, with liquids is about the best, but what else?

Some have even recommended a nip of Scotch! …and yes sir, I’ve tried that - Single Malt 18 year Highland Park to be specific! I must admit, the heat and honey tastes add some soothing therapy to the whole miserable feeling. I actually slept pretty well last night considering.

I’ve got some Paleo soup warming now! 50/50 tomato/butternut, with homemade BONE BROTH! Can’t wait. Then off for a nap to slumber the afternoon away.

I just submitted my pull up bar idea to Quirky.com. We’ll see if I get any traction?! I use the thing about 3 times a week. It’s great for taking with you on your travels (in the vehicle mostly). Though I’ve added a feature of two sliding bars that will allow it to collapse in half for bag storage.

http://www.quirky.com/ideations/129908

Some people are hardcore about going minimal I’ve been feeling lately like I REALLY need to run a bit. I’ve been off of running because of a degenerative cartilage loss/injury on my right femoral head. For now, no surgery, but the MRI shows a little “pot hole.” - 2 CM or so ….which, with pounding on the soccer field causes inflammation and irritation. Damn!

Anyway, prior to the injury, I was about 8 months into barefoot running and was noticing the benefits to my joints and overall improvement to my aches and pains of the old way of running.

Yesterday I “jogged” about 1 1/2 miles on and off with walking and a very slow pace. This morning, zero knee issues and just a little sore on my lower calf muscles (expected that).

I’m excited to start pushing it a bit and seeing how my progress goes. I’m hopeful that I can run at least 2 times a week now + my Primal type workouts. Though soccer my not be in the cards as much if at all in the future, I’m coming to grips with it.