Is quinoa fattening?

Quinoa has quickly become one of the most popular health foods on the market. It’s high in protein and fiber, it’s gluten-free, and it’s a good source of a number of vitamin and minerals. But… is quinoa fattening? Quinoa is relatively high in calories, and it can require a few extra “fixings” to make it taste good, so this is actually not a bad question — especially if you’re trying to lose a few extra pounds.

The answer to the question “Is quinoa fattening?” is a little more nuanced than whether or not quinoa contains fat. With only 4 grams of fat per 1 cup serving, quinoa is actually a low fat food. What really gives quinoa its potential to be fattening is the total amount of calories and carbohydrates it contains. In 1 cup of quinoa there are 222 calories and 35 grams of carbohydrates. 

If you think about it though, 222 calories really isn’t that much. Even if your daily caloric need is low and you’re on a 1,000 calorie diet, 222 calories would only meet about 1/4th of your total caloric need for the day. So far so good. But have you seen 1 cup of quinoa? It isn’t much, and you’re not just going to eat plain quinoa. You’ll need something on it. If you have it for breakfast, you’re going to want to add some milk and honey. For dinner you might cook it up with some olive oil or tomato juice and veggies. The calories can quickly add up. There is some potential that quinoa could become a vehicle for a few extra calories, but overall I’m not convinced that quinoa is a fattening food.

Is quinoa fattening? I’m more inclined to argue just the opposite. Even the 35 gram or carbohydrates isn’t all that problematic. Your body needs some carbohydrates during the day, and the type of carbohydrates found in quinoa are the best kind. Quinoa’s starches make excellent fuel for your brain and muscles. On top of that, 1 cup of quinoa contains 8 grams of high quality protein and a full spectrum of vitamins and minerals. Quinoa isn’t an empty source of fattening calories — it’s a highly nourishing food for restoring and energizing your body.  

If you’re really trying to lose excess fat, my only recommendation would be to eat quinoa for breakfast instead of for lunch or dinner. Eating quinoa in the morning will give your brain thinking fuel, boost your metabolism, and give you plenty of time to burn off those carbohydrates. For more information about quinoa, including how to cook it, read our more in-depth article on quinoa.

Sources: USDA Food Database
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Originally posted 2013-12-04 10:11:29.

Caffeine Content of Cocoa Powder

The caffeine content of cocoa powder

The caffeine content of cocoa powder can vary depending on the percentage of fat contained in the powder, as well as the type of cocoa bean used. But according to the USDA database, the caffeine content of cocoa powder is about 68 milligrams per ounce (28 grams) of dried cocoa powder. This is less than the amount of caffeine contained in one cup of coffee (about 98 mg). 

In addition to it’s moderate caffeine content, cocoa powder is a good source of a number of minerals including Iron (3.9 mg), Magnesium (140 mg), Phosphorus (206 mg), Potassium (427 mg), Zinc (1.9 mg), Copper (1.1 mg), and Manganese (1.1 mg). So, if you’re looking for a plant-based pick-me-up that’s loaded with minerals and antioxidants, look no further that cocoa powder.  The caffeine content of cocoa powder can actually promote increase metabolism, and the flavor of cocoa powder is difficult to beat! For a great recovery drink, try making a protein shake with whey protein and cocoa powder, sweetened with honey and/or stevia!

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Originally posted 2013-12-03 17:36:58.

Vitamin D Values in Blood

vitamin d values in bloodWhy are vitamin D values important? Well, without knowing the vitamin D levels in your blood, you’re basically just shooting in the dark when it comes to getting enough sunshine or vitamin D supplementation. Do you know what the best vitamin D blood values are or the best way to measure vitamin D values in your blood? Read on to discover the answers to these questions.

Optimal vitamin D values in the blood are crucial. Many people are drastically short on vitamin D and don’t even realize it, but the consequences can be profound. Vitamin D acts more like a hormone than a vitamin. Every single cell in the body has a vitamin D receptor, and once received in the cell, vitamin D tells the cells what genetic codes to turn on. Vitamin D  has an important role in optimizing your genetic potential and helps ensure that the bad codes (like those that can cause cancer or disease) in your DNA aren’t turned on. Vitamin D deficiency may play a role in a number of health problems, including: acne, breast cancer, heart disease, depression, fibromyalgia, melanoma, osteoporosis, periodontal disease, and prostate cancer. 

Optimal vitamin D values in blood: Today many of us are drastically deficient in vitamin D. We get most of our vitamin D through internal production, which takes place when the skin is exposed to the sun’s ultraviolet rays. It’s not uncommon for farmers, people who belong to traditional hunter/gatherer societies, or those who simply get outside a lot to have vitamin d blood values of around 100 ng/ml. Many Americans, by contrast, only have 10 to 30 ng/ml!  Current research indicates that optimal vitamin d values in blood range from 50 to 100 ng/ml.  

How to obtain the optimum vitamin D values in blood: 

  1. Have your vitamin D blood levels tested by your doctor or order your own test through Direct Labs.
  2. Depending on the vitamin D values in your blood, you may need to get more sunshine or supplement with vitamin D3. It’s estimated that people with light-colored skin need about 10-15 minutes of sunshine three times per week, with maximum amount of skin exposure (i.e. bathing suit). People with dark-colored skin may need 20-30 minutes. For supplementation, the best amount of vitamin D3 is thought to be between 4,000 and 6,000 IU of vitamin D3 daily. (The CBH Daily Multi Nutrient contains 4,000 IU of Vitamin D3 per serving).

Vitamin D3 supplementation is safe up to relatively high amounts. The current upper tolerable limit for supplementation is 10,000 IU per day. Nevertheless, to ensure that your vitamin D blood levels aren’t too high or too low, it’s important that you have your levels tested.


Originally posted 2013-12-03 13:18:32.

Gout and Decaf Coffee

What do gout and decaf coffee have to do with each other? Gout is a form of arthritis caused by the build up of uric acid in the blood, and decaf coffee is a delicious, post-dinner drink. The connection is not readily apparent, but studies indicated that consumption of decaf coffee can reduce the incidence of gout.

Gout and decaf coffeeGout and decaf coffee research — more people are familiar with the many health benefits provided by caffeinated coffee, but decaf coffee offers some health benefits as well. Several studies have found a direct correlation between drinking decaf coffee and reduced risk of gout. The likelihood of gout decreases with an increased consumption of decaf coffee. The benefits increase with up to six cups of decaf coffee daily.

One of the largest studies looking at the gout and decaf coffee connection involved nearly 15,000 participants. The study’s researchers primarily looked at how drinking coffee affects serum uric acid levels (since uric acid is the primary cause of gout). The results were astounding. According the report, “…the serum uric acid level significantly decreased with increasing coffee intake, but not with tea intake. Furthermore, there was no association with total caffeine intake from beverages.”

While the mechanisms responsible for reducing uric acid levels aren’t exactly known, it’s clear that something in coffee other than the caffeine can help reduce the likelihood of gout. This is good news for all the late-night coffee drinkers out there or for people who love coffee but can’t have the caffeine! 

References used in “Gout and Decaf Coffee:” “Coffee, tea, and caffeine consumption and serum uric acid level: The third national health and nutrition examination survey;” Arthritis Care and Research.

Originally posted 2013-11-20 12:37:55.

Icing Hemorrhoids

There are number of home remedies for curing or relieving the symptoms of hemorrhoids, and icing hemorrhoids is one of them. Learn more about how to ice inflamed hemorrhoids and why it might help.

Why would icing hemorrhoids help relieve the symptoms associated with inflamed hemorrhoids? Piles or inflamed hemorrhoids occur when the tissue near that anus is stretched, which often occurs as a result of digestive problems. The body’s response to this injury is inflammation and flooding the area with blood. Inflammation can cause increased pain and swelling. Icing the hemorrhoids can help reduce swelling.

Properly Icing Hemorrhoidsas with icing any part of the body, do not apply ice directly to the surface of the skin, or you can risk damaging the soft tissue. It’s also important not to apply ice to the affected area for too long of a duration. For icing hemorrhoids, apply a cold compress to the area for 15 minutes, then remove the ice for at least 15 minutes in between. Do not apply the ice for more than five 15 minute increments per day.

Remember, icing hemorrhoids is not a cure. Many things can contribute to hemorrhoids, including digestive problems, lack of nutrients, and straining when using the restroom. Icing hemorrhoids merely relives some of the symptoms of inflammation. For more information on natural ways to heal or prevent hemorrhoids, read this article.

Source for “Icing Hemorrhoids:” WebMD

Originally posted 2013-11-20 12:30:42.

NPR — Reading Literary Fiction

If you haven’t read or listened to the NPR spot on reading literary fiction, it’s definitely worth your time! Maybe you want to justify all the hours you spend reading high works of fiction. Or perhaps you want to get into reading a few of the classics, but you’re not convinced doing so is a valuable use of your time. Well it turns out that beyond providing entertainment, reading works of literary fiction can help a person become more socially in tuned. For more information on the many benefits of reading literary fiction read the article we wrote and listen to the NPR story below:

Reference: “Want To Read Others’ Thoughts? Try Reading Literary Fiction,” NPR.

Originally posted 2013-11-20 12:00:12.

Rice Flour Arsenic

rice flour arsenicYou might of heard that local water supplies are often contaminated with arsenic or maybe you’re familiar with the concerning levels of arsenic found in grains of rice. But rice flour arsenic levels are often overlooked. Recent research has revealed that rice flour can be just as contaminated with arsenic as un-milled grains of rice, but removing the arsenic from rice flour is not something that can be easily done by consumers.

According to Consumer Reports, rice flour arsenic levels may  be as high as 5.5 micrograms per serving. Although arsenic is a naturally occurring mineral, modern agricultural practices have resulted in an increased amount of arsenic in the soil and water supplies. Arsenic can be found in many grains, vegetables, and fruits, but rice is particularly good at absorbing it. It may come as a surprise, but brown rice and organic brown rice often have even higher levels of arsenic than white rice.  The reason for the higher levels of arsenic in brown rice is that the hull is particularly good at absorbing heavy metals. Arsenic may be natural, but that doesn’t mean that it’s healthy. Arsenic is a known carcinogen and may cause problems for children later in life. 

Rice flour arsenic is sometimes removed by manufacturers but not always. Some companies, like Nature’s One use an extraction process to remove much of the arsenic from their rice products but not all of them do. Fortunately there are a number of reports that list the amount of arsenic contained in rice flour and other rice products.  Rice flour arsenic levels generally correspond with the arsenic levels found in white or brown un-milled rice. 

Rice flour arsenic best avoided by limited consumption. Limited consumption of arsenic is especially important for infants and children, but adults should limit their arsenic consumption too. Keep your rice flour consumption to one serving per day or less, unless you know that it was processed to remove arsenic. Unlike rice flour, un-milled rice can be rinsed and boiled like pasta to remove much of the arsenic content


Originally posted 2013-11-19 14:21:44.

The CBH Super Multi and Other News…

The good news is due to an increase in popularity, we can’t keep the CBH Super Multi or Creatine on the shelves! Don’t worry though, we anticipate they’ll be back in stock in the next couple of weeks! The CBH Super Multi will also include an additional amount of co-enzyme q-10!

Even better news is that there are some incredible changes ahead for CREUS. We’ll soon be launching our new logo and branding of all our products. A few of our products will have new names too. For example the CBH Super Multi will be called the “Daily Multi Nutrient” to better reflect all the amazing ingredients it contains. And our Raspberry Ketones will be called “Raspberry Ketone Boost” to better explain its purpose.

Thank you for your support and for having patience with us as we grow. We are so grateful to all of our readers and customers. CREUS exists solely for your benefit! Our genuine desire is that you will have abundant life and optimum health!

Grace and Peace!

Jared White

Originally posted 2013-11-07 16:03:12.

A Smart and Easy Alternative to Paper Towels


For those of you looking for a smarter and easier alternative to using paper towels, here’s an idea a few of my friends  inspired me to put into action: reusable cloth towels. While the idea might not sound incredibly inventive on the surface (after all that’s what paper towels sought to replace), it gets better.  

Think about the reasons most of use paper towels. Disposable paper towels are convenient, accessible, sanitary, and cheap. When we use paper towels in the home it’s because we want to wipe something up and throw it away. We don’t want to think about whether or not it will ruin one of our nice kitchen towels, and we don’t want to have to dirty a perfectly clean towel for one use.

So here’s the solution — cheap cloth towels in bulk. Industrial white towels are used in professional kitchens and for other industrial applications for a reason. In the long run reusable towels are more affordable, more durable, easier to use, and much friendly for the environment than paper towels.

Did you know that paper towel use in the United States accounts for 3,000 tons of waste everyday?  Think about how many trees and how much water goes into producing those disposable towels for the sake of convenience. The good news is that we don’t have to harm God’s beautiful creation just to make life a little easier in the moment. 

Instead of buying paper towels, consider buying a bunch of industrial cloth towels that you won’t have to worry about. They won’t have your grandma’s embroidery on them or a tag with the name of your favorite brand. Then, when your two-year-old spills some milk on the kitchen floor, don’t reach for a paper towel, grab one of the 100 industrial towels you have on hand, wipe up the milk, and throw it in the laundry. With enough plain, economical towels on hand, using a towel for one use won’t be a big deal. You’ll have all the benefits provided by paper towels (convenience, sanitation, accessibility) without the extra cost or environmental damage that results from using disposable paper towels!  

You can purchase industrial white towels from a number of local cleaning supply or automotive stores, or you can check out this 100 pack of towels available on Amazon: 


References: PeopleTowels

Photo by mattheuxphoto – the inside of a paper towel roll. The paper towel “black hole.”

Originally posted 2013-11-04 07:31:29.

Ditch the news for a better life?

Reading the papersThere are a lot of reasons, real and imagined, that we watch and read the news. Perhaps the loftiest and most common reason given is to stay up to date on current affairs with the hope of making informed political or business decisions. A less noble reason for following the news, one most wouldn’t readily admit to, is the pure entertainment it provides. For whatever reasons we watch or read the news, its popularity is immense. The news industry is a multi billion dollar industry, and has a vast influence on the American population. It’s estimated that approximately 84% of Americans get the news every day in one form or another (PewResearch).

The question is whether or not watching the news on TV or reading it in a newspaper is really a valuable habit. Outside of providing some sort of dark and depressing entertainment that makes us feel better about the relative ease of our own lives, can it help us make better decisions? I would argue that rather than making life better or helping us gain a clearer understanding of the world, watching the news on TV or getting it from a newspaper can actually cloud our understanding and cause us to become more passive. On top of that, at least one study indicates that watching the news can be bad for our health. Read on for a few more in-depth arguments for not getting your news from popular media sources.

Watching the news prevents critical thinking: The way news is televised prevents viewers from actually having time to critically evaluate the news. Our thoughts are constantly interrupted with different news clips, streaming headlines, and commercial breaks. If were not able to think critically about the news, can it really help us make informed decisions?

A constant flow of news, whether televised or in print, prevents intentional response and leads to passivity. The information overflow and entertainment approach used by most news sources results in an endless state of “the next big thing.” Before we’ve had time to process or respond to one story, it’s already gone and the next big story is being aired. Politicians are known to use this phenomenon to sweep mistakes or unfavorable events under the rug. As long as another big story surfaces quickly enough, a less favorable story will be quickly forgotten. The tendency of news to promote passivity, rather than action, undermines one of the main arguments people make for watching the news.  Can you honestly remember the last time any news story had a real impact on your decisions?  

The news distorts our understanding of reality. While it’s generally known in this day and age that all news can’t be trusted because of propaganda and the spins that news sources are guilty of, there are greater underlying distortions that aren’t always as obvious. The amount of time and space news sources give various types of events can have a significant impact on how we perceive the importance of a topic. For example news broadcasters might direct nationwide attention to a relatively isolated hostage situation, while state-wide arsenic levels in water sources might be having a more significant impact on the welfare of most viewers.

Watching or reading the news can be bad for our health. Studies indicated the watching the news has a negative impact our our psychology, causing negative feelings, pointless stress, and possibly exacerbating depression. Why submit ourselves to this psychological torture we call “following the news” when it’s really not having any positive effects to offset the negatives?

Constant news about tragic events without the ability or opportunity to respond can cause callousness. Nothing surprises us any more; we hear or read the worst representations of humanity on a daily basis. But what do we do? How does it help us or the community in a practical way? After watching the news or reading the paper, most of us simply finish our cup of coffee and head to work, becoming that much more calloused and despairing about the conditions of the world. Instead of having an optimistic outlook or believing in the possibility of a better world, we give up hope and accept the world for how it appears in the news — messed-up.  

Meaningful alternatives for a healthier life and community: So, if we really want to stay informed, but don’t want to be sucked into the system of news propaganda, what do we do? There are a actually a number of ways to stay informed other than by watching TV or reading the paper, sources of information that can promote positive action in one’s personal life and in the surrounding community. Here are a few ideas:

  • Read a journalistic style book on a relevant or interesting topic. Books usually list verifiable sources for important facts and provide the opportunity to think about the topic being addressed.
  • Get involved in a neighborhood association
  • Attend local Board of Supervisors or City Council meetings
  • Talk to neighbors and family members, discuss what’s going on in the world and ways to problem solve
  • Use less cluttered and more meaningful news sources like scholarly journals

Using the above sources of information for current events wastes less time, is less distracting, provides more relevant news, and is more likely to foster creative and hope-filled thinking. With better information and more time to think about it, we can engage our world and focus on the things that matter. One might even see an improvement in his or her health!

Recommended reading: Propaganda by Jacques Ellul

References: PewResearch; “The Negative Psychological Effects of Watchings News on Television,” The International Journal of Behavioral Medicine
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Originally posted 2013-11-01 14:31:01.