In a world where narcissism reigns supreme, blogs tend to be the schoolyard where the truly self-absorbed come out to play (alone of course). Here at Mt. Capra we’ve attempted to deliver helpful articles without being too into ourselves but today we’re breaking the mold and getting personal.

I have been a lifetime goat milk consumer due to a nasty allergy I had developed as a young child to cow milk. A careless licked ice cream spoon was all it took to send me over the edge and into an intense allergic reaction. It was safe to call my allergy severe but I can’t claim that it was unusual. Cow milk allergy is the number one allergy in kids and symptoms include irritability, vomiting, wheezing, swelling, hives, and even anaphylactic shock! Thankfully the solution to this problem became evident and I was immediately placed on goat milk and thrived.

Fast forward nearly 30 years and I am married with my own family. My wife Elizabeth and I have 3 children and another on the way.

Liesl is 9 months and it was with her that I saw firsthand, the genetic impact I had on my children. Because we have been blessed with children that are very close in age, it was necessary to supplement breast-feeding with some kind of formula. The standard recommendation in such a case is to put your baby on some kind of basic Enfamil/Similac formula.  Since we wanted to do what was best for our little girl we went and bought a bottle of the powder. While it nearly costs us an arm and a leg, we were willing to do it because what parent doesn’t want to give their children only the best.

While it may seem obvious now that Liesl would be allergic to the formula, at the time, Elizabeth and I were both shocked at the severity of her allergy to the product. Right away we noticed, hives on her cheeks, legs, and arms. She then developed an awful diaper rash, as well as severe diarrhea. Needless to say we took her off of that formula immediately and started her on goat milk.

Now I believe goat milk is the perfect alternative to cow milk and I wasn’t satisfied with the homemade infant formulas I saw being discussed online primarily because they all relied on cow milk. Cow milk contains an extremely allergenic protein called alpha s1 casein which is the reason it is the number one allergy causing substance in kids. Anyway, I was convinced that a goat milk formula was what was needed and I decided to put my six and half years of nutrition study to work. While goat milk is the perfect alternative to cow milk in an infant formula, an infants needs are slightly different than those of an adult or even a young child. First, if goat milk is the sole food being provided to an infant than protein content needs to be taken into account. The milk should be diluted to lower the protein content. This will ensure that the formula doesn’t contain protein levels that would be stressful to the newly formed kidneys of the infant. However once you lower the protein levels by diluting the milk, you now have to increase the calories, carbohydrates, and fat, accordingly to make up for the dilution level.

The below chart on the left shows the nutrition levels of breast milk. While goat milk is one of the closest milks to human milk, there is are still few nutritional gaps that needs to be equalized. Therefore if you follow the recipe I outline below, the nutrition information of your goat milk infant formula should look like the chart on the right.

Pretty much nutritionally exact.

Note: breast feeding is always better and that no formula can match it.
Our goal is to come as close as nutritionally possible.

Now I want to make clear that this formula I have used for my daughter was introduced after she started eating solid food. This means that she was getting supplemental vitamins and minerals from the fruits and vegetables we were currently feeding. These foods were only ancillarcy though and the milk (formula) is still the primary calorie source. Also I should note, that while I have multiple degrees in nutrition, it is up to each parent to discuss with their doctor how they want to introduce this goat milk formula.

Recipe for Homemade Goat Milk Infant Formula

(Note: The proportions listed are for making an 8 oz. bottle.) 

Goat Milk Powder
1 tbsp. This is the most important part of the formula because it delivers much needed protein, fat, and carbohydrates in a form that is easily digestible and absorbable. If you can get your hands on safe, raw goat milk, do it, otherwise I recommend using CapraMilk.

Coconut Oil
1 tsp. This is one of nature’s greatest fat sources. Don’t let our high strung public health officials scare you into thinking saturated fat is all bad. Without saturated fat, we would all be dead. The saturated fat in coconut oil is high in medium chain triglycerides, and contains such important compounds as lauric acid which is found in high amount in breast milk.

Olive Oil
1 tsp. Olive oil delivers more healthy fats, this time in the form of monounsaturated fats. Make sure you buy a high quality brand as many olive oils have been adulterated with lesser quality oils. The Kirkland Signature variety from Costco has been a good source for us but you may find others that work well too.

Carbohydrates
1 tbsp. There is a bit more room for flexibility in this arena because there are a lot of high quality carbohydrates that can be used. I recommend organic raw, turbinado sugar, lactose, organic maple syrup, or brown rice syrup. This is an important component because the main nutrient in breast milk is carbohydrates. I use the turbinado sugar that I found at Safeway.

Blackstrap molasses
⅛ tsp. This thick black syrup is high in vitamins and minerals and keeps baby from getting constipated so be careful not to give too much! Make sure you get the unsulphured variety as it is far better for your little one I bought my bottle at Safeway.

Infant probiotic strain
⅛ tsp. Probiotics are a naturally high in breast milk and there are several different strains that are perfectly designed for infants. Bifidobacterium infantis, Bifidobacterium breve, Bifidobacterium longum, and Saccaromyces boulardii all have clinical research that shows safety in infants as well as many beneficial effects. I recommend the Garden of Life brand but there are many high quality infant probiotics available. Since most probably will only recommend them for kids 3 and up, I suggest only using half a dose.

Natural source of vitamins
1 tsp. I use a natural source of vitamins called fruits of life. This is concentrated fruit which carries with it many bio-organic vitamins which are readily accepted by the body. There are other individual products you can add like brewers yeast, acerola cherry, etc. that each deliver specific nutrients but I have been satisfied with Fruits of Life. Ironically, within weeks of me publishing this story, Garden of Life discontinued their line of Fruits of Life. Alas it was for the better because I came across an all natural multivitamin drop that is readily absorbable called Country Life: Maxi Baby Care.

A free download for you!

I have spent many hours researching and refining this goat milk infant formula recipe. I have formatted it into a convenient recipe card size that is easily printable and comes with step by step instructions. It also has a conversions table so that you can mix 1 pint, 1 quart, and 1 gallonof the formula without doing a single calculation in your head. How’s that for convenience! I will send it to you instantly if you put your name and email in the form below and confirm your subscription to the “Inner Circle” newsletter. 

Sign up for the ‘Inner Circle’ newsletter and get your free download today!

Name:

Email:

 

Let me know what you think!

This has been a formula that has worked wonders for our daughter and I think it can work wonders for your kids. Once again, let me stress the importance of talking about this with your doctor before you get started.
I would love to hear your feedback in the comment section.

Here’s to your health!

Joe Stout, M.S.,  President of Mt. Capra, received his Bachelors of Science degree in Human Nutrition and Food Science from Washington State University and a Masters of Science degree in Clinical Human Nutrition from the University of Bridgeport. He has written for various magazines and is the editor of The High Road to Health newsletter. A nutrition teacher and speaker, he lives with his beautiful wife and 3 wonderful children in Washington State.

Chances are, if you live long enough or live hard enough, your knees will start to hurt. In some cases, this is a natural part of the aging process. For others, this comes about due to stress, obesity, or injury. Whatever the cause, relief from the pain is the goal. However, most people turn to the bottle of Advil (ibuprofen) or Tylenol (acetaminophen) which both can have some very serious short term and long term side effects such as kidney damage! If that wasn’t enough the most common side effects also include constipation, diarrhea, dizziness, gas, weakness, headache, heartburn, excitability, nausea, and stomach pain.

If you like those kinds of side effects, stop reading now. This article isn’t for you.

If you would like to avoid those side effects, here are some tips and tricks to tone down the pain without destroying those important renal cells.

1. Relax.

Take it easy on your sore knee. Keep your weight off it, and avoid straining it. This is in some ways the easiest advice and also the hardest to implement. No one, my self included, wants to have to stay off their feet. We want to move and we don’t want to be restricted to a chair or desk and so while keeping the weight off of the knee could really help, most of us don’t actually give it rest. In order for our body to heal the injury or soreness we need give the knee a break to help the body do its repair work. Honestly, if you aren’t to proud to use them, temporarily using crutches could be a great tool for relieving minor knee pain.

2. Ice, Ice, Baby.

Ice the knee frequently. On the first day, apply ice for 15 minutes every hour. After the first day, ice it at least four times throughout the day. This helps keep the knee from swelling and sends blood to the injury site. When you suppress swelling and send blood to the injured area, healing and rebuilding can occur. Some also argue for switching between ice and heat packs but really ice should be used to treat the injury and heat should be used to loosen the knee up.

3. Elevatation

Elevate the knee; try sleeping with your knees propped up on a pillow, or with a pillow placed between your knees. Once again, this is helpful for keeping swelling down and also when you are elevating your knee, you are keeping your weight off of it which is helpful too!

4. Brace it.

It can be helpful to wear a brace or bandage on the knee on occasion. This gives the joint a little extra support which can be vital in situations where the body is in the process of repairing damaged tissue. I am not going to get into product recommendations here but a good quality knee brace can be found online or even at your local pharmacy/big box store. One thing to note: knee braces and all braces for that matter must be a temporary solution. If you get in the habit of always wearing a brace,  be it a back brace, ankle brace, or knee brace, eventually your body will adjust to the brace and begin to rely on the brace for normal function.

Habitually wearing a brace of any kind will lead to a weakening  of the joint and will do more harm than good!

5. Low/No impact exercise.

While running or walking may be out of the question while you recover, swimming is a great low impact exercise that can help strengthen your knee with out causing further damage. Likewise, bicycle riding, whether stationary or outside, is low impact and as long as it feels good on your knees can be helpful.

6. Supplement your knee

I recommend utilizing the all natural bone and joint formula known as CapraFlex.  Which is a complete bone and joint formula. It contains naturally occurring compounds such as Glucosamine and Chondroiton from type II chicken collagen. Additionally included are whole foods, herbs and enzymes. Check it out below but don’t take our word for it. Read the real reviews from real people at the bottom of this post.

__________________________________________________________________

A Complete Bone & Joint Formula CapraFlex is a complete bone and joint formula. It contains naturally occurring compounds such as Glucosamine and Chondroiton from type II chicken collagen. Additionally included are whole foods, herbs and enzymes.A blend of 17 different foods, botanicals and enzymes. A complete bone and joint formula Contains Glucosamine & Chondroitin from Type II Chicken Collagen Contains enzymes and botanicals Contains over 20 naturally occurring minerals from both predigested and regular goat milk whey.

CapraFlex™
270 Caplets
MSRP $44.95

 The best joint care formula November 03, 2010

From Canada
I have been taking CapraFlex for several years and it has helped my joint pain tremendously. I ran out of product a few months ago and could no longer find a retailer in Canada. I had been experiencing considerable pain while being off of the CapraFlex. I was grateful to find it available on-line and have re-gained my mobility and am now pain free again.

 Mt. Capra, CapraFlex April 02, 2009

From Oregon
I’ve used this for several years and find it an excellent product. Marvelous for anyone with any arthritic condition. I’m virtually pain-free and hope never to be without this product.

 5 out of 5 stars! April 02, 2009

From Clancy
“I firmly believe that Mt.Capra’s Capraflex caplets of organic chicken collagen/glucosamin/chondroitin, and goat’s milk, etc., makes it the best joint formula I’ve tried in 7yrs!”

 Capra Flex October 01, 2008
By Hazel Brewster From Kentucky
Great product at a great price.

Written by Tonja H. Ward

Charlie Ward

Former NBA player Charlie Ward is best known for his nine years as point guard for the New York Knicks. He is also known for leading the Florida State Seminoles football team to their first national championship in 1993 and winning the Heisman Trophy the same year. After completing an 11-year NBA career playing with the San Antonio Spurs and the Houston Rockets, in 2005 he accepted a position as Assistant Coach for Player Development with the Rockets where he is currently on staff. But Charlie is best known to me, however, as my wonderful husband of 11 years (who does take out the trash), an incredible father (whose children think he’s a giant jungle gym), and my very favorite client in my Holistic Health Counseling practice.

Indeed, although I have both undergraduate and law degrees and am a licensed New York attorney, one of the most gratifying and truly unifying and harmonizing parts of our marriage has been our shared interest in natural and holistic health. I’ve always been fascinated by natural approaches to health. Today, I am a certified Holistic Health Counselor and founder and director of Choice: Wellness, a practice devoted to empowering motivated athletes and busy families to make healthy lifestyle changes.

Like most professional athletes, Charlie’s body took a beating from the daily grind of professional basketball. He experienced his share of health challenges and injuries throughout his career, ranging from knee injuries and stress fractures to severe bouts of the flu.

However, athletes are expected to stay healthy, recover quickly and perform at a very high level each night of the grueling 82-game regular season plus playoffs while traveling across the nation weekly playing with injuries and through illness or discomfort. This type of wear and tear takes a toll on the body and can change the outlook of long-term health. Unfortunately, many athletes eventually leave the game with not only aches and pains but also degenerative conditions to add to the memories of playing professional sports.

I love my husband, and I want him to be there for our children for a long time. In our experience, most team trainers and doctors have not been interested in natural methods of pain relief despite the potential hazards of prescription and over-the-counter medications. In light of this, it became my goal to find ways to keep Charlie healthy during his playing career and change the prognosis for his post-athletic life as a coach, which has its own set of demands. Taking care of Charlie has meant three things: First, getting the right medical attention for the various injuries; second, learning about and finding high-quality supplements; and finally, convincing him of the importance of balanced proper nutrition.

As his career progressed and the injuries seemed to take longer to heal and occurred more frequently, Charlie turned to natural and holistic health as a means of extending his playing days. Once Charlie discovered the difference good nutrition and proper supplementation made in helping his recovery time and his overall health, he began to realize that coping with symptoms and accepting pain as a way of life was not the only choice.

This has been especially true since Charlie found CapraFlex™, which contains a unique blend of cartilage-building compounds like glucosamine and chondroitin; anti-inflammatory and pain-relieving enzymes; and bone density and joint-supporting minerals. I believe CapraFlex™ has been instrumental to his healing in a way unlike any other supplement we have tried because its two major ingredients, type II collagen and predigested goat’s milk whey, are naturally occurring whole-food concentrates with amazing proven healing compounds. That they are predigested with beneficial probiotics allows for maximum absorption, which is important since you can only benefit from what your body absorbs.

As a result of using CapraFlex™, Charlie’s post-athletic career knees and health are better than ever. He leads a happy, healthy life free of the usual discomforts associated with athletes.

Following is my interview with Charlie about his winning choices for healthy joints, bones and long-term health.

TW: When did you first experience a major sports injury?

CW: In 1985, in my freshman year in high school after my last basketball game, my knee started swelling on me, but I ignored it. Then after spring football, I went to the doctor and found that I had osteochondritis, which is a degenerative bone disease, in my right knee. The doctors gave me the option to take the bone out or they could try to get the bone to mend together, but there were no guarantees, since the doctors had never seen anyone play a long time after this type of injury. My parents and I chose to mend it. The first surgery didn’t work, but the second surgery, where they put screws in, proved successful, and I subsequently surprised the doctors with the length of my playing career.

TW: Have you had other injuries since high school?

CW: Yes, a partially dislocated left shoulder that has anchors planted to this day, left knee cartilage repair, abdominal strain, a broken pinky, ankle sprains, a stress fracture in the right tibia, and loose cartilage in my right knee.

TW: As these injuries came how did you treat them?

CW: In college, I treated with ice, steam therapies and strengthening exercises. When I reached the pro level, I treated my injuries with some anti-inflammatory drugs, rest, time off, and B12 injections.

TW: What became the most troubling or recurring symptoms?

CW: Most troubling were my knee joint pains, and I never seemed to find a way to really relieve the pain long term.

TW: How would you deal with the recurring knee pain and what sort of results were you getting?

CW: Strengthening exercises, anti-inflammatories, ice and steam, low-level laser, but the results were temporary at best until I changed my outlook on eating better and finding supplements to support my body’s health. That’s when I started seeing progress.

TW: Talk a little bit about what your diet was like before you connected nutrition to your health.

CW: As a young child I drank a lot of soda and ate a lot of homemade baked sweets. In college I ate fast food, junk food and very few vegetables. Early on in my professional career I ate white pasta, instant anything and sweets. Then for snacks on the road I ate Famous Amos cookies from the hotel honor bars.

TW: Sounds like you were eating a lot of foods that promoted inflammation rather than healing. So, what was the motivation to changing your diet to support your health and how did you go about doing it?

CW: In 1998 I was confronted with a career-ending knee injury where the doctor predicted knee replacement surgery if I continued to play. And at that time, a friend of mine introduced me to Dr. Gregory Clark who gave me hope that my knee injury didn’t have to always be like that if I changed my eating habits, drank a lot of water and took the right dietary supplements.

Through the years, with the counsel of Dr. Clark, my wife and my own research, I began to become more knowledgeable about how my body works. I got more into the right foods and proper supplementation to nourish my body to be able to perform at a high level. It helped that I had a wife who, although busy as a licensed attorney, has been passionate about health, nutrition and fitness for over 18 years and is a recent graduate of the Institute of Integrative Nutrition. So, it was easy to make the changes because she was doing most of the cooking.

I started picking up more books in the health food stores, reading about different herbs and supplements that would help aid in joint repair and overall health. I also saw the importance of how food choices could play a big part in overall health and performance. In 1999 I was able to help the Knicks return to the NBA finals against the San Antonio Spurs. So I played six more years after that surgery due to a change of attitude about nutrition. My mindset over time has evolved so that I am now trying to help others.

TW: You mentioned that you began to support your healthy eating with supplements as you began learning about their importance. What kinds of supplements have you used to assist your body in rebuilding and supporting healthy cartilage, adding flexibility and mobility, reducing pain and increasing bone density for the injuries you have suffered in your knee and other parts of your body? And how have they worked?

CW: I’ve tried glucosamine, chondroitin, liquids and vitamin-based supplements, I’ve also tried lubricating my joints with cod liver oil. I’ve done B12 shots and I started doing cold laser therapy as well. Then a friend told me about CapraFlex™, which he described as a product for anyone concerned about maintaining healthy, flexible joints, muscles and bones, which got my ear. So we requested more information about the product.

What we found was that CapraFlex™ is a complete, comprehensive bone and joint health support formula. We read that CapraFlex™ contains over 20 naturally occurring minerals, naturally occurring glucosamine and chondroitin, and a blend of 17 different foods, botanicals and enzymes; that the ingredients assist mobility and flexibility; and that the enzymes and botanicals help ease pain and inflammation. After learning this I saw that it totally fell in line with the philosophy my wife and I follow regarding whole foods and supplements from natural sources.

Since I was still looking for lasting relief, it was definitely worth a try. So I started using CapraFlex™ about six months ago. Although I did get good results from most of the products and modalities I mentioned using, the one product that has given me prolonged results has been CapraFlex™.

TW: As a Holistic Health Counselor one of the things I adhere to is Hippocrates’ famous quote: “Let thy food be thy medicine and thy medicine shall be thy food.” And what I think proves to be helpful with CapraFlex™ is that the glucosamine and chondroitin carrier in this product is a whole-food concentrate form of collagen, which provides maximum absorption. CapraFlex™ contains cartilage- and bone-building compounds, providing the body what it needs to increase bone density and also rebuild healthy cartilage and connective tissue. Additionally included are whole-food herbs and enzymes for pain associated with inflammation. With so many supplements on the market, the fact that its ingredients are a blend of foods, botanicals, enzymes and minerals makes it a unique blend that can be received by the body with ease.

So, tell us how CapraFlex™ has worked in your body, since you have tried similar products but none with the unique whole food-based blend that it has.

CW: Since I started using CapraFlex™, I have experienced a great reduction of swelling in my right knee, to the point where it’s basically nonexistent. Before, it was swelling off and on whenever I exercised. I would use a combination of the other supplements and therapies to get the swelling down and alleviate the pain, but like I said before, it worked, but was a temporary fix. Only since supplementing with CapraFlex™, even with strenuous exercise I don’t have any swelling. Before, swelling would come even with everyday movements like just walking. I was reluctant to exercise because of fear of pain and swelling, but that changed with CapraFlex™. During the first three months of supplementation, I took advanced dosages: three in the morning, three in the afternoon and three at night, either with warm water or Kombucha green tea. This gave me quick results.

Since I started using CapraFlex™, I have experienced a great reduction of swelling in my right knee, to the point where it’s basically nonexistent. Before, it was swelling off and on whenever I exercised. I would use a combination of the other supplements and therapies to get the swelling down and alleviate the pain, but like I said before, it worked, but was a temporary fix. Only now since supplementing with CapraFlex™, even with strenuous exercise I don’t have any swelling. Before, swelling would come even with everyday movements like just walking. I was reluctant to exercise because of fear of pain and swelling, but that changed with CapraFlex™.

TW: Do you still use CapraFlex™ as a part of your daily routine?

CW: Yes I do, three in the morning and three at night before bedtime. It has become a key component for me to move beyond simply alleviation of pain to a state of constant well-being. When the other products were a part of my daily supplementation, I was only able to work out once every three to four days due to repeated swelling. I had a difficult time working with the Rockets players because of the pain and stiffness in my knee. After the initial phase of advanced dosages of CapraFlex™, and now with CapraFlex™ as part of my daily regimen, I am able to play with them and work out with them to help them become better at what they do. I found CapraFlex™ to really work well for me.

TW: Has your family noticed this improvement in your health?

CW: Yes, CapraFlex™ has helped to improve my family life because I am able to play ball, run and jump with my children. They like for me to give them a double piggy back ride up and down the steps and fly them through the air, and now I can say yes every time and do it without any discomfort. The kids and my wife are all ecstatic because Daddy doesn’t have to put an ice pack on his knee after trying to walk up the steps, and my son doesn’t have to be frustrated that I can’t go outside and play baseball or basketball with him because I can’t move or need an ice pack. As an added bonus, now we don’t have to look only for one-story homes anymore, which was the case two years ago.

When you have good news you like to share it, so I have told all my family, friends and colleagues about CapraFlex™ and have even shared some of the product with them.

TW: What kind of feedback are you getting from them?

Monty Williams

CW: One of my former teammates, Monty Williams who now coaches for the Portland Trailblazers, has bad knees too. I told him to try CapraFlex™ and he has benefited from it as well. Other friends who are both retired and current pro-athletes, as well as family members who I’ve introduced to CapraFlex™, have benefited with relief from everything ranging from back pain and knee pain to inflammatory arthritis. They are seeing some great results, but I know that the results would be even better if they were making better choices with their eating habits. So I am encouraging them to listen to their doctors and seek out some professional guidance from a health coach, nutritionist or dietician who can help them clean up their diets and really experience the full healing potential of CapraFlex™ that I am experiencing.

It has been exciting to see the effectiveness of CapraFlex™ up close and in person. We like it because it truly supports healing and wellness. In our practice at Choice: Wellness, one of the many things our clients learn is that wellness is more than the absence of sickness. It is a state of positive well-being. We want them to take their health to the next level and CapraFlex supports that. It relieves painful symptoms and aids in rebuilding and strengthening bones, cartilage and connective tissue, and increasing bone density.

We are especially comfortable with it because it comes backed by studies and recommended by doctors who have studied its efficacy and found it to be a complete, comprehensive bone and joint health support formula. Because it is a whole food nutritional, the body can get maximum absorption so that it can get to work in your body. This is important to me as a Holistic Health Counselor because my approach to healing and wellness is with whole foods. As Hippocrates, the father of the medicine, once said: “Let thy food be thy medicine and thy medicine shall be thy food.” So the combination of a healthy lifestyle, balanced diet and CapraFlex has proven to be good for us in achieving wellness.

Being married to a professional athlete has many blessings and also puts demands on both of us, but Charlie is responding to his body’s needs these days and the result has been pure marital bliss. I love seeing my husband with our children, once again able to do all of the physical playthings dads do with their children. In the future I hope to tell you more about our family’s health discoveries so that we might be able to help more and more people. After all, for both of us, staying healthy and helping others to stay healthy is what life is all about.

Keeping Charlie Healthy  |  by Tonja H Ward
Healthy Living cover story, volume 10.9

Reprinted with permission from: Prescription for Healthy Living Magazine

A Complete Bone & Joint FormulaWhat is CapraFlex? CapraFlex is a complete bone and joint formula. It contains naturally occurring compounds such as Glucosamine and Chondroiton from type II chicken collagen. Additionally included are whole foods, herbs and enzymes. A blend of 17 different foods, botanicals and enzymes. A complete bone and joint formula Contains Glucosamine & Chondroitin from Type II Chicken Collagen Contains enzymes and botanicals Contains over 20 naturally occurring minerals from both predigested and regular goat milk whey.

CapraFlex™
270 Caplets
MSRP $44.95

Read the article!

There are many aspects to physical therapy. One of the most common areas that is overlooked in the PT world is that of nutrition. Physical therapist Dana Hilz and Joe Stout, teamed up to explore this issue in the latest issue of the magazine “Advance for Physical Therapy.” Together they looked at some of the most important aspects of nutrition that every physical therapist should address including the many applications of goat milk.

The following are a few of the highlights of what they discussed:

“It’s no secret that our metabolism requires nitrogen-rich material to expand lean body mass (muscle). The main source of nitrogen in our food supply comes from protein. While most have heard something positive regarding this nutrient, a primary aspect of protein intake is often overlooked “protein quality” or bioavailability. This is unfortunate because bioavailability is one of the most important tenets of protein nutrition.”

Now I want to make a comment about this because it is one of the most misunderstood parts of protein supplementation. Goat milk makes for a great protein supplement precisely because the protein bioavailablity is so high. This means that even if more money is spent on a goat milk protein supplement the cost is offset because more protein is actually being absorbed.

>>> Check out DEEP 30 a whole new approach to goat milk protein supplementation <<<

“While the merits of using goat milk protein for muscle health are rather orthodox, an often overlooked attribute to goat milk itself is the high prevalence of bioorganic minerals. Bioorganic is used to denote minerals that come from food. Food-based minerals are easy to digest and absorb and can have an substantial effect on maintaining healthy muscle.”

This is huge people. I can’t stress it enough. Bio-organic or food based minerals make all the difference in optimum health. If you look at the vast array of minerals found in goat milk but in sheer volume and diversity of both macro and trace minerals, you quickly realize that you are seeing one of the most mineral rich sources on the planet.

>>> Check out the supplement that started it all: Pure Goat Milk Minerals <<<

“Several immune-modulating compounds such as immunoglobulins, antibodies, lactoferrin and hemopexin found in colostrum, protect the body from sickness during recovery. This protection allows patients to focus on regaining range of motion, increasing mobility and relieving pain while maintaining good health in the post-operative stage of recovery.”

The potential health implications of supplementing with colostrum are huge. Imagine a supplement that has a myriad of immune enhancing factors and that it is sourced from goat milk, one of the most digestible foods on the planet! Well that dream is now a reality.

>>> Goat Milk Colostrum: Nature’s first food. Give your body a boost! <<<

This article is a great primer on the great health benefits of goat milk. Read it for yourself, take notes, pass it on, and spread the word to your family and friends!

Here’s to your health!

Joe Stout, M.S.,  received his Bachelors of Science degree in Human Nutrition and Food Science from Washington State University and a Masters of Science degree in Clinical Human Nutrition. He has written for various magazines and is the editor of The High Road to Health newsletter. A nutrition teacher and speaker, he lives in Spokane WA with his beautiful wife and 3 wonderful children.

Imagine a world that has existed since the beginning of time and yet has only been unearthed within the last century. This world can only be seen and observed under powerful microscopes and yet it impacts our lives on a daily basis.  Let me introduce you to about 100 trillion friends you didn’t even know you had. They are probiotics and like it or not, they’re inside you. If you’re scratching your head right now muttering “probiwhatics?,” you are not alone. Much of the world has yet to hear of the amazing lifeforms living within us!

pro•bio•tic: beneficial bacteria that if successfully introduced to the digestive tract can confer health benefits to the host.

If that definition seems a little dry, it’s because it is! It is a boring definition but the implications are staggering. There are three parts to it, let’s break them down:

1. The probiotic must be safe
2. The probiotic must make it to the small/large intestines alive.
3. The probiotic must deliver actual health benefits to the host.

The probiotic must be safe

Let’s consider first the very idea that bacteria can be not only safe, but beneficial! Most of us are used to thinking about bacteria as disgusting little critters that make us sick, miserable, and would kill us if given the chance. Nothing could be further from the truth. While it is true that certain strains of bacteria such as e.coli, listeria, and salmonella, are extremely dangerous and even deadly in the right conditions, they really are the exception and not the norm. Truth be told, we have massive amounts of bacteria living on our hands, inside our noses, on our arms, and in our intestinal tract. Wait! Don’t run off to jump in the shower, you’re not going to wash these little critters away. Plus, even if you could, you wouldn’t want to because they are there for a reason. To protect you. In fact, if you were to kill all the bacteria in your gut, guess what would happen? That’s right, the bad guys (dangerous bacteria) would move in right away and start wreaking havoc. Bacteria, it turns out, are very territorial life forms and the good bacteria (probiotics) are there to defend you, against the nasty ones. Basically, to summarize the first part of the definition, some bacteria are good for you. These are the bacteria you want to have around.

The probiotic must make it to the small/large intestines alive.

The next part of the definition refers to a beneficial bacteria being successfully introduced into the digestive tract. Now this part is key because another misconception of bacteria is that they are always hard to kill. This just isn’t true. In many cases, bacteria are quite easy to kill. Take, for example, antibiotics. Their only job is to kill bacteria and they are usually very good at it. The problem is antibiotics don’t discriminate between good bacteria and bad bacteria, they just kill it all. In fact antibiotic means anti (to be against) bios (life). But antibiotics are only one of many things that can kill bacteria. Conditions like high temperature and long term storage are other factors that can kill bacteria, both those that are good and those that are bad.

One of the most effective means of immune defense our body utilizes is that of low pH stomach acid. Gastric (stomach) secretions are as acidic as battery acid and have two basic functions. One is to use the acidic conditions to aid in nutrient digestion and breakdown. The second function is to be a “front line” of defense against ingested hazardous bacteria. If you eat something with bad bacteria in or on it, (trust me you have) stomach acid is usually a pretty good defense at killing the bacteria before it makes you sick. However, much like the antibiotics, stomach acid doesn’t pick and choose which bacteria to kill, it destroys both the good and the bad. Therefore getting probiotics to successfully colonize the digestive tract means using a probiotic that can survive, at least in part, the trip through the gut.

So far we haven’t even discussed health benefits. All we have stated up to this point is that a probiotic has to be safe (ie won’t kill/maim/sicken host) and be able to endure the journey through the GI tract. However, none of those items even matter if the probiotic doesn’t deliver health benefits. To put it another way, what’s the point?

The probiotic must deliver actual health benefits to the host.

This leads us to our final misconception that can be put to bed right now. The misconception is that all probiotics furnish the same health benefits. Just as each bad bacteria makes us sick in a different ways, the good bacteria help us in different ways as well.Some probiotics deliver digestive enhancement, others send immune support, some protect against ulcers, and  still others can clear up Irritable Bowel Syndrome (IBS). The reality is that there are probably thousands of uses for probiotics yet to be discovered.

Being that there are thousands and thousands of available probiotics, the choices of which ones to choose can be a little overwhelming. A helpful tip in deciding which probiotics to include in your supplement cupboard would be those that deliver two or more health benefits per product. This can be done two different ways. A particular strain may have several health benefits that have been extensively studied or the supplement may contain several strains each with a different job to do.

For nearly a decade, Mt. Capra has been on the cutting edge of probiotic science with their Caprobiotics™ supplement line. This line of products includes Plus+™ and Advanced™ and each contain six different, safe, hardy, and effective strains of good bacteria. The colony forming units (cfu) counts range between 10 and 24 billion per serving.

However in recent months Mt. Capra has been thrilled to offer a new strain of probiotic that takes a whole new look at how these helpful microorganisms ought to be delivered. The probiotic strain referenced here is that of Bacillus coagulans GBI-30-086 also know as Ganeden BC³⁰™.

This microbe conforms to all of the criteria needed to be a probiotic. It has been clinically proven to be safe¹ (50 years of use) but it offers not one or two but five health benefits.

BC³⁰ has been shown to:

1. Reduce problems related to IBS²,³
2. Manage arthritis pain⁴
3. Regulate microbial health in gut⁵
4. Stimulate the immune system⁶
5. Aid digestion⁷

While having 5 benefits at once would be more than enough to be excited about, we are even more excited about the fact that this microorganism is heartier than any we’ve encountered to date. While most probiotics are susceptible to the acidic conditions of the gastric environment and environmental conditions like heat, (see above) BC³⁰ is not. The strain isn’t vulnerable to these threats because it is a spore bacterium. This is the probiotic that can take all sorts of abuse! BC³⁰ can take it because it forms a spore, a hard, shell-like seed, which can hibernate during long periods of shelf life and survive the acid of digestion. Therefore, the two most common causes of probiotic death (heat and acid) are no match for the spore protecting this bacteria. Once you consume BC³⁰ , the probiotics will survive the transit through the stomach acids and flourish in the digestive system. While in the intestines, the bacteria germinates and produces L+ lactic acid (a good thing) which displaces other undesirable strains and allows the probiotic to go to work delivering health benefits!

This is really a revolutionary way to deliver good bacteria because most supplements rely on sheer numbers to do the job. For example, if BC³⁰ were a traditional probiotic and at least 500 million CFU’s were needed to do the job (confer health benefits) then it would be best to take around 10 times this much (5 billion CFU) to ensure that at least 10% made to the digestive tract alive.

However, BC³⁰ doesn’t have a 10% delivery rate, it has a 98% delivery rate! Plus it requires no refrigeration and has a shelf life of up to two years!

Mt. Capra has included the BC³⁰ in our instant, goat milk yogurt, Yo-Quick!™ as well as our daily electrolyte, protein, and probiotic supplement known as DEEP² 30™. Both of these products deliver the required 500 million CFU per serving. (Remember that with a 98% viability rate, high levels of probiotic numbers are not needed.

At their core, probiotics are far more vital to our health than anyone yet understands.

We are only beginning to scratch the surface of what these little critters can do. I predict that soon, probiotics will be as legitimate part of mainstream medical science as antibiotics have become. Even within the last decade, the probiotic knowledge has grown exponentially within the fields of research and general public knowledge. Probiotics are poised to be the next big thing in the health sciences. Yet for all the fanfare, they’ve been cheerfully doing their job for millennia without any recognition. That is all about to change.

Here’s to your health!

Joe Stout, M.S.,  received his Bachelors of Science degree in Human Nutrition and Food Science from Washington State University and a Masters of Science degree in Clinical Human Nutrition. He has written for various magazines and is the editor of The High Road to Health newsletter. A nutrition teacher and speaker, he lives in Spokane WA with his beautiful wife and 3 wonderful children.

1. One-Year Chronic Oral Toxicity With Combined Reproduction Toxicity Study Of A Novel Probiotic, Bacillus Coagulans, As A Food Ingredient Food and Chemical Toxicology Article in Press J.R. Endres^a, I. Qureshi^a, T. Farber^b, J. Hauswirth^c, G. Hirka^d, I. Pasics^d, A.G. Schauss^a
2. Effects Of A Proprietary Bacillus Coagulans Preparation On Symptoms Of Diarrhea–Predominant Irritable Bowel Syndrome. Methods Find Exp Clin Pharmacol 2009; 31(10): 655–659 B.J. Dolin
3. Bacillus Coagulans Significantly Improved Abdominal Pain And Bloating In Patients With IBS Postgraduate Medicine, 2009; 121(2): 119–124 Larysa Hun
4. Bacillus coagulans : A Viable Adjunct Therapy For Relieving Symptoms Of Rheumatoid Arthritis According To A Randomized, Controlled Trial. BMC Complementary and Alternative Medicine 2010, 10:1 David R Mandel^1*, Katy Eichas², Judith Holmes¹
5. Use Of A Continuous Culture Fermentation System To Investigate The Effect Of GanedenBC³⁰ Bacillus CoagulansGBI-30, 6086) Supplementation On Pathogen Survival In The Human Gut Microbiota  Anarobe 2011, 17 (1): 36-42 H. Honda^a, G.R. Gibson^a, S. Farmer^b, D. Keller^b, A.L. McCartney^a
6. A Patented Strain Of Bacillus Coagulans Increased Immune Response To Viral Challenge Postgraduate Medicine, 2009; 121(2): 114–118 Mira Baron
7. Survival And Metabolic Activity Of The GanedenBC³⁰Strain Of Bacillus Coagulans In A Dynamic In Vitro Model Of The Stomach And Small Intestine Beneficial Microbes, 2010; 1(1): 31–36 A.J.H Maathuis¹, D. Keller², S. Farmer²

The cliche goes like this: “An ounce of prevention is worth a pound of cure.” No where does this adage fit more closely than with that of Alzheimer’s Disease. Alzheimer’s Disease is a degenerative brain disorder that causes progressive memory loss and decreased mental function. Alzheimer’s is prevalent in the U.S. and across the globe and its numbers are rapidly increasing. In fact, the 2009 World Alzheimer’s Reportstates that 35 million people worldwide are living with dementia and Alzheimer’s. This is up 10% from 2005 and the numbers of those suffering from Alzheimer’s disease and dementia are expected to double every every 20 years culminating with about 115 million people by 2050. There is no cure for this disease and treatment is aimed solely at the symptoms. This is why prevention is so vital to your cognitive health.

Although a large part of developing Alzheimer’s is genetic, there are some things you can do to lessen your chances of developing this awful disease.

Alzheimer’s Disease is thought to be caused by a variety of factors. As stated above genetic factors play a major role so the tips listed below must be applied with that in mind. Some people have much higher chances of developing this disease. Alzheimer’s is also thought to be caused/triggered by head injuries, chronic aluminum exposure,  and free radical damage. With these in mind, lets discuss 4 ways to avoid developing Alzheimer’s disease.

1. Avoid Aluminum.

You’re probably scratching your head right now thinking, “when have I ever encountered aluminum and who cares anyway?” When the  brain is exposed to aluminum chronically, Alzheimer’s Disease becomes more common.¹ Aluminum in consumer products is far more widespread than one might think. For example, antacids, deodorants, non-dairy creamer, baking powder, and table salt, all have aluminum as an ingredient. Wrapping food in aluminum foil or cooking in aluminum cookware is another way to be exposed to aluminum. Even scarier is the fact that the most likely source of aluminum exposure is through municipal drinking water. Some aluminum is in the water supply naturally and some is used in the form of “alum” to clarify the water. Either way, studies have shown that even trace amounts of aluminum can immediately enter brain tissue.²

2. Increase B vitamins.

In many cases, both thiamin (Vitamin B1) and Vitamin B12 are deficient in those suffering from Alzheimer’s Disease. Both of these nutrients play key roles in neurological pathways and if deficient levels can be replenished, damaged caused by such a deficiency could be reversed. A high quality thiamin and B12 vitamin can often remedy such a deficiency.

3. Get more Zinc!

Zinc plays a vital role in DNA replication, transcription, and repair. Zinc also happens to be one of the most commonly deficient nutrients in the elderly population. Research has suggested that zinc deficiency is a factor in Alzheimer’s development.³ A good multi-vitamin/mineral will have ample zinc to correct any deficiency.⁴

4. Up that ORAC.

Since free radical damage and Alzheimer’s have been strongly correlated, it is absolutely essential that antioxidants are included in the diet. In a previous post, ORAC values were discussed and if you recall, the higher the ORAC the more powerful the neutralizing effect on the nasty free radical. Get your high ORAC from fruits and vegetables and vitamin C and E.

What something as important as cognitive health, it’s important to remember that no prevention is certain. These are four simple tips that may help reduce the likelihood that Alzheimer’s Disease develops. And as always, everyone should talk to their doctor before starting a new supplement/lifestyle alteration.

Here’s to your health!

Joe Stout, M.S.,  received his Bachelors of Science degree in Human Nutrition and Food Science from Washington State University and a Masters of Science degree in Clinical Human Nutrition. He has written for various magazines and is the editor of The High Road to Health. A nutrition teacher and speaker, he lives in Spokane WA with his beautiful wife and 3 wonderful children.

1. R.W. Shin, “Interaction of Aluminum with Paired Helical Filament Tau is Involved in Neurofibriallary Pathology of Alzheimer’s Disease,” Gerontol 43 (Suppl.1) (1997): 16-23
2. R.W. Shin, “Interaction of Aluminum with Paired Helical Filament Tau is Involved in Neurofibriallary Pathology of Alzheimer’s Disease,” Gerontol 43 (Suppl.1) (1997): 16-23
3. J. Wlaton et al., “Uptake of Trace Amounts of Aluminum into the Brain from Drinking Water,” Neurotoxicology 16 (1995): 187-90
4. J. Constantindids, “The Hypothesis of Zinc Deficiency in the Pathogenesis of Neurofibrillary Tangles,” Med Hypoth 35 (1991): 319-23

Eating chocolate has long been a guilty pleasure for many. However, recent research has been continually showing that chocolate is more than just a tasty treat. Although the majority of research has focused on the antioxidant based health properties of chocolate, a new study published by The Journal of Internal Medicine has found a different reason to head to the candy store.

This cohort study, based in Stockholm Sweden, considered the chocolate consumption of 1169 non-diabetic patients who had been recently hospitalized with a heart attack. Over the next 8 years, as the patients were followed, it was discovered that those who consumed the most chocolate, had lower risks of dying from further heart related problems.

In fact, the consistency of which chocolate was eaten played a major role in protecting these patients. For those who ate chocolate only once a month, the risk was lowered by only 27% (still not bad though). For those who ate chocolate once per week, their risk of dying from heart related problems dropped 44%. And finally, for those who ate chocolate two or more times per week, the study reports that their risk was lowered by an astounding 66%!

But before you reach for the Snickers, remember this chocolate rule of thumb: the darker the chocolate, the healthier the chocolate.

This is true for two reasons. First, dark chocolate contains more cocoa which is the compound that contains the flavonoids, antioxidants, and other bioactive compounds that make chocolate healthy. Second, milk chocolate and white chocolate are loaded up with far more sugar. While this makes the it sweeter, it also makes it less healthy. So if you want to start enjoying the benefits of chocolate, I recommend choosing a chocolate bar that is at least a 60% cocoa. Remember, the higher cocoa percentage you can stand, (85% and up tends to be quite bitter) the healthier the effects will be for you life.

So eat you chocolate and don’t make me tell you twice!

Here’s to your health!

Joe Stout, M.S.,  received his Bachelors of Science degree in Human Nutrition and Food Science from Washington State University and a Masters of Science degree in Clinical Human Nutrition. He has written for various magazines and is the editor of The High Road to Health. A nutrition teacher and speaker, he lives in Spokane WA with his beautiful wife and 3 wonderful children.

Joe Stout, M.S.

High blood pressure, aka hypertension, is extremely common in the United States. In fact, raw stats show that over 73.6 million Americans suffer from high blood pressure.  Hypertension is known as the “silent killer” because there are no noticeable symptoms and yet is one of the greatest risk factors for both heart attacks and strokes.

The fact is that nearly 1/3 of our population have high blood pressure!

The common medical response to hypertension is to prescribe drugs that can help lower the blood pressure to the normal range. The problem with this approach is that 80% of the time, high blood pressure is mild enough that it can be brought down to a normal range using natural and drug free methods.¹ And since blood pressure lowering drugs have some very serious and ugly side effects such as headaches, dizziness, impotence, kidney damage, anemia, and depression here are 7 powerful remedies for lowering blood pressure, naturally!

1. Lose Weight.

If you fit this category, chances are, you are tired of hearing this mantra but it could not be more vital to your health. Excess weight causes excess strain on the heart which raises blood pressure. Drop a few pounds, drop a few blood pressure points. Success!

2. Start Moving.

Another bit of advice that is frequently recommended and rarely followed. Exercise has so many healthy benefits that even if it doesn’t lower your blood pressure, it will improve countless other areas of your life. Get moving and start enjoying the virtues of a healthy life.²

3. Balance Your Sodium/Potassium Ratio.

This is a natural intervention that can drastically reduce blood pressure. When potassium andsodium are in harmony, often blood pressure is as well. Although the ideal ratio of potassium to sodium is 5:1, most Americans have a potassium to sodium ratio of 1:2, which is totally backwards. Table salt and processed foods are the biggest culprits of sodium overload. Also, a lack of fruits and veggies contributes to our paltry potassium intake. Increasing fruits and veggies and putting the salt shaker back in the cupboard (and the processed foods back in the freezer at the grocery store) will greatly help to harmonize your potassium to sodium ratio. (For an excellent source of potassium, check out Capra Mineral Whey.)

4. Increase your Vitamin D

Vitamin D plays a large role in many metabolic processes and it has been hypothesized that vitamin D regulates blood pressure. In a previous post titled  The Top 3 ways to defeat Vitamin D deficiency,  it was discussed that a recent study showed more and more Americans were vitamin D deficient. With this in mind, there is more reason than ever to get out in the sunshine! Or, if you live in a cave, Alaska, or refuse to go outside, you can get Vitamin D in pill. Just make sure that you are taking vitamin D3 as this is the form of vitamin D that is easiest to absorb.³

5. Boost your Vitamin C intake.

Another hypertension recommendation with some loose ends to tie. Although several studies have shown a drop in BP when vitamin C was supplemented,⁴ why this happens is still unknown. More research in this area will likely uncover new findings as to why it is effective at lowering blood pressure.  A high quality Vitamin C supplement is safe to take and has other benefits than just a reduction in BP.

6. Increase Co-Enzyme Q10.

Co-Q10 is also known as ubiquinone and plays a vital role in the energy production cells known as mitochondria. Co-Q10 is an antioxidant and has been shown to cause up to a 10% reduction in BP.⁵

Co-Q10 is a safe supplement but usually takes around 4–12 weeks to see results. The patients in the cited study were given 225 mg each day and we’re consistent in taking the supplement each day. So be patient and don’t forget!

7. Relax.

Let’s face it, most of us are stressed out about something. Stress is just part of life right? Well it turns out that stress does more than put us in bad moods, it releases cortisol which can cause weight gain, immune suppression, and even (surprise) high blood pressure. Relaxation including deep breathing can have a seriously good effect on our blood pressure and make us feel better too!

So if you happen to be one of the 72 million Americans struggling with high blood pressure, consider these natural ways to lower your blood pressure before you travel down the road of conventional drug therapy.

Here’s to your health!

Joe Stout, M.S.,  received his Bachelors of Science degree in Human Nutrition and Food Science from Washington State University and a Masters of Science degree in Clinical Human Nutrition. He has written for various magazines and is the editor of The High Road to Health. A nutrition teacher and speaker, he lives in Spokane WA with his beautiful wife and 3 wonderful children.

1. Encyclopedia of Natural Medicine pg. 524
2. Augmented blood pressure response to exercise is associated with improved long-term survival in older people. Heart. 2009 Jul;95(13):1072-8. Epub 2009 Mar 19.
3. Vitamin D status and arterial hypertension: a systematic review. Nat Rev Cardiol. 2009 Aug 18.
4. J.A. Simon, “Vitamin C and Cardiovascular Disease: A Review,” J Am Coll Nutr 11
5. P. Langsjoen, Treatment of Essential Hypertension with Co-Q10. Mol Aspects Med 15

Vitamin D comes from the Sun!

A startling trend has been observed by dietitians, nutritionists, statisticians, and doctors for the past 20 years. The trend observed has been vitamin D deficiency. The Archives of Internal Medicine reported that not only is vitamin D deficiency on the rise, it targets race and ethnicity.¹ Vitamin D has many roles in body systems such as bone growth and development, immune, brain, and nervous system function, as well as pancreas, skin, muscle, cartilage and reproductive organ health. Recently, research has even linked Vitamin D with protection against the development of multiple sclerosis. The authors of this particular study suggest that the current recommend daily amount (RDA) of vitamin D at 400 IU’s is much too low. Fortunately there are measures you can take to avoid vitamin D deficiency. 

1. Get it from your foods!

There are many foods that contain high levels of vitamin D such as salmon, mackerel, and egg yolks. It is important to remember if you are a vegetarian that vitamin D comes mainly from animal sources and therefore supplementation or sun exposure often is needed.

2. Get it from the sun!

Contrary to what the most frightened of experts might say, getting out into the sunshine is good for your health and may help prevent disease! When the ultraviolet rays of the sun come into contact with your skin, they are converted into previtamin D3 and will be converted into the active form cholecalciferol over the next 36 hours. A good thing to remember is that sunscreens with a “Sun Protection Factor” (SPF) higher than 8 will prohibit vitamin D synthesis so you will be better off if you put the sunscreen on after a few minutes in the sun. Most people will receive adequate vitamin D from the sun if they expose their face, hands, and arms on a clear, sunny day 3-4 days a week for around 10 minutes. Be careful not too get to much sun as the benefits of vitamin D can be outweighed by the risk of developing of skin cancer.

3. Get it from the store!

If all else fails, you can always take a pill. Vitamin D should be supplemented in its “D3″ form known as cholicalciferol as this is much better absorbed than the “D2″ form ergocalciferol. In fact, if you have the stomach for it, cod liver oil packs a serious vitamin D wallop at over 1300 IU’s per tablespoon.

That is if you have the stomach for it.

Joe Stout received his Bachelors of Science degree in Human Nutrition and Food Science from Washington State University and a Masters of Science degree in Clinical Human Nutrition. He has written for various magazines and is the editor of The High Road to Health. A nutrition teacher and speaker, he lives in Spokane WA with his beautiful wife and 3 wonderful children.

1. Demographic Differences and Trends of Vitamin D Insufficiency in the US Population, Arch Intern Med. 2009;169(6):626-632. 1988-2004

Joe Stout, M.S.

Irecently overheard a conversation between a husband and wife that made me smile. The husband, hit with a late night cravingfor potato chips, was telling his wife that he was planning on raiding the bag before going to bed. However, his wife was well aware of his condition of hypertension (high blood pressure) and the salt content of each serving of chips. In a genuine attempt to offer a better alternative, she suggested he have a slice of peanut butter toast or perhaps lunch meat, cheese, and crackers. Now its no secret that potato chips are salty and high in fat and we all can agree that they are not a great snack. However, by examining table 1, we can see that while the potato chips racked up a significant sodium load, both the toast and crackers were far higher in salt even though they were not particularly salty in taste.

Hairbrained Heart Health

This is often the case when it comes to sodium management. Certain foods are singled out as being “bad for your blood pressure” while others are ignored because they either don’t taste salty or they are perceived as heart healthy already. I silently chuckle to myself with amusement whenever I am at the grocery store and see a box of Cheerios® and their bold claims to heart health. Until very recently, each 28g serving of Cheerios® contained 190mg of sodium. That is nearly 50% more than 28g (1 serving) of potato chips!  How’s that for heart health!

Don’t Eat Your Vegetables!

One of the most common pieces of advice in nutrition is to “eat your vegetables.” I am here to tell you to ignore this piece of advice, don’t eat your vegetables. Wait, don’t strip me of my degrees in nutrition and throw me in the loony bin. I only mean to steer clear of canned vegetables high in sodium. Don’t believe me? Go to your pantry. Now, find that can of green beans and look at the amount of sodium per cup. No, that isn’t a typo it really does have over 500mg per cup! Okay now root around until you find that can of tomatoes. Yes it’s true, it does have nearly 600mg. That can of corn? 760mg of sodium per cup! As amazing as this sounds, canned vegetables often have ridiculously high levels of salt. The salt is included mainly for taste but “no-salt added” alternatives are thankfully becoming more common.

Mystery Meat

Chicken can be another source of hidden sodium. A common tactic food producers use to enhance flavor and weight of chicken is to inject the processed meat with a salt-water solution. Manufacturers claim this increases flavor and tenderness but it can cause the birds to be up to 8 times as salty as natural chicken. In fact, 4 oz. of this salty mystery meat has more sodium than a large order of fries at McDonald’s! Not only that but the salt-water solution can often add up to 15% extra weight to the meat. This means that consumers (you and I) are paying 15¢ on the dollar for plain water. Again, be sure to check your labels for added salt because chicken processed with the sodium injection method can legally be labeled “100% all-natural chicken.”

Is your Baker out to get you?

Baked goods are a type of food that is usually not thought of as being high in sodium. People generally assume this because baked goods are generally not very salty in taste. However two of the main leavening ingredients used in baking, baking powder and baking soda, both have high levels of sodium bicarbonate. Baking soda has around 1260mg sodium per teaspoon and baking powder has nearly 500mg per teaspoon! These teaspoons add up fast. Consider a popular pancake recipe that yields 8 pancakes total. The recipe calls for 1 teaspoon baking powder (477mg), ½ teaspoon baking soda (616mg), and ½ teaspoon salt (1,162mg)  for a total of 2,255mg. Don’t forget the 2 tablespoons of salted butter though, which adds another 160mg. By the time you finally sit down to eat these salt bombs, most will probably add another tablespoon of butter(80mg) with their syrup. This all adds up to the unbelievable number of 382 mg sodium per flapjack! Just three of these things will skyrocket you into the the thousands and that is just for breakfast! Wow! Potato chips aren’t looking so bad after all. Now the sharp eyed observer will note that I did not include the sodium found in the 1 egg(65mg) and the ¾ cup of milk(94mg). I intentionally left it out for the reason that there is a vast metabolic difference between ingesting food based sodium (i.e. sodium found naturally in foods) and sodium chloride/sodium bicarbonate. The latter is a byproduct of mining and chemical refinement while food based sodium is naturally recognized and assimilated by the body.

Sodium: A killer essential mineral

In all reality, sodium is one of the most important minerals in our body. Acute hyponatremia, or low sodium levels in the extracellular fluid, can quickly lead to rapid brain swelling. This condition can easily then develop into a coma and eventually death. While sodium is vital to health, most Americans consume an enormous amount of this electrolyte each day primarily due to our addiction to highly processed foods. Excessive sodium can contribute to hypertension and cardiovascular disease (CVD). The American Heart Association estimates that in 2010, the medical cost of over consumption of sodium was 503 billion dollars! This is almost 1,700 bucks per person in the U.S. Now that’s expensive.

Relax with Potassium!

Salt reduction is only part of solving the equation of hypertension and CVD. While sodium is often over consumed, potassium is often under consumed. This is unfortunate because potassium is essential in fighting hypertension. We should be consuming at least 4,700 mg of this mineral per day. This means eating a lot of bananas, a lot of potatoes, and probably more prunes than those around us would prefer. As a clinical nutrition scientist, I would be hard-pressed to ever suggest alternatives to fruits and vegetables but I will offer a suggestion for upping the potassium intake of those struggling to get enough. Goat milk is an excellent source of natural food-based minerals, such as potassium. When these minerals are gently extracted from the milk, the final product is a concentrated food called Capra Mineral Whey. Just 2 tablespoons of Capra Mineral Whey have over 1,000 mg of potassium, which trumps most fruits and vegetables. As a mineral supplement, Capra Mineral Whey not only has high levels of potassium but also calcium, magnesium, and phosphorus. So the next time you are hit with a craving for a late night snack. Don’t be too hasty to drop that bag of potato chips unless you’re sure beyond a shadow of a doubt that your alternative snack isn’t going to be hiding sodium deep within. Or maybe that’s just my evil twin telling you to eat that bag of potato chips. ∆

Joe Stout received his Bachelors of Science degree in Human Nutrition and Food Science from Washington State University and a Masters of Science degree in Clinical Human Nutrition. He has written for various magazines and is the editor of The High Road to Health. A nutrition teacher and speaker, he lives in Spokane WA with his beautiful wife and 3 wonderful children.