Category: Lowering Cholesterol

What Happens to Your Body When You Eat Meat and Potatoes Together

 

steak potatoes

Do you eat your meat and potatoes together at the same meal? If you’re a vegetarian that answer is obviously a resounding “no,” but for millions of people it’s something they’ve probably never even thought twice about.

“He’s a meat and potatoes kind of guy” is of course a common phrase and just one example of how eating these two favorite foods together has become ingrained in our DNA.

It’s a practice that hasn’t been questioned much, but the truth is that eating meat and starches like potatoes together could be doing serious harm to your body’s systems.

Should you really abandon your favorite Sunday meal of meat and potatoes? If you truly care about your health then the evidence is pretty clear.

The Problem With “Meat and Potatoes”

The science of food combining is not well known, but many naturopathic doctors have discovered some surprising patterns and rules for better health.

One of the biggest no-no’s is actually combining meat such as steak with high starch carbohydrates such as potatoes, or even buns with your hamburgers.

Dr. Wayne Pickering, a longtime friend of fitness legend Jack Lalanne, tells us why in this article.

“Starches require an alkaline digestive medium to digest,” he notes. But meat such as steaks require heavy acids to digest. “If you put your fist in your stomach while it’s digesting steaks and all that, chances are, you wouldn’t have a hand anymore. The acid is intense…”

When you mix meat and starches together in the same meal, Dr. Pickering says, your body chemistry does not allow them to mix at all.

“They neutralize…Then what happens? If the food is not digesting… it’s going through your body (undigested), throwing it into all kinds of turmoil.”

That type of turmoil can consist of: heartburn, discomforting gas, acid reflux, serious digestive issues and much more. To make matters worse, your body will be deprived of key nutrients from the food you just ate.

One Doctor’s Incredible Personal Story 

Cutting out the meat and potatoes (or just bread and meat) together is one highly effective way that Dr. William Howard Hay, founder of the Hay Diet, was able to recover his health, and lose a ton of weight for that matter.

Dr. William Hay

He had weighed 225 pounds and suffered from all sorts of medical conditions including a dilated heart, which he found out about while attempting to catch a fast-moving train.

Using the simple plan of not eating proteins such as meat with starches, he began to treat himself and lost 50 pounds in about three months while recovering from his life-threatening heart condition.

Dr. Hay then went on to create the Hay Diet (this book from Doris Grant has a good rundown) and the rest is history.

Suffice it to say if you’ve noticed any of the symptoms above or had any health problems similar to Dr. Hay’s, it may be time to stop eating your meat and potatoes together and see what kind of differences you notice.

Health is complex, but at the end of the day this one simple change really could save your health, not to mention your life.

by | July 9, 2015

15 Health Conditions Helped By Drinking Lemon Water In the Morning

lemon-drink

1. Helps Heal Acne

Consuming lemon water, helps metabolize the acidic temperament of the body alleviating and preventing acne breakouts.
You can also rub the juiced lemons on your face to help with acne.

 

2. Appetite Suppression and Weight Loss

The vitamins and enzymes in lemons help regulate blood sugar in order to maintain normal weight levels.  Pectin fiber helps fight hunger cravings. Lemon juice is also a digestive aid. It encourages the production of bile, which is what breaks down food during digestion.

3. Flushes Out Kidney Stones

Potassium in lemons helps increase citrate levels in the urine to prevent oxalate from forming.

 

4. Boosts your immune system

Lemon water is a great support to the lymphatic system, which works in conjunction with your immune system to trap and eliminate pathogens.

 

5. Gall Bladder Pain

Drinking lemon water while eating has helped some deal with painful gall bladder stones.

 

6. Cold and Flu Remedy

Lemons are high in vitamin C, a natural antioxidant that enhances the immune system and has antiviral and antibacterial properties.

 

7. GERD (Gastroesophageal Reflux Disease)

One reader used to go through TUMS like candy and since drinking lemon water, two weeks later, she hasn’t needed them.

 

8. Harder Finger Nails

Several people mention they feel lemon water has increased the hardness of nails and cleared up white spots seen on them.

 

9. Fights Off Food-Borne Illnesses

This might be handy while traveling. Drink lemon water to avoid food poisoning.

10. Helps Deal With Fibromyalgia

A combination of lemon water and yoga stretches helps a reader deal with exhaustion due to fibromyalgia.

11. Reduces Inflammation

Lemons have anti-inflammatory properties. They also help neutralize acidity which is the main cause of tissue inflammation.

 

12. Relieves Sore Muscles After Exercise

Have a hard workout? Squeeze a lemon into a glass of water and feel the pain ease.

 

13. Reduces Joint Swelling And Pain

Lemon water can help reduce uric acid in our joints, which is one of the main causes of inflammation, especially as related to arthritis.
One reader suffered a compressed vertebrae and the doctors were surprised that she was in less pain than is normal–she credits drinking lemon water.

 

14. Reduces Alcohol Cravings

Whether you’re in recovery or just cutting back, one reader reports success by drinking lemon water at parties to help kick a craving for alcohol.

 

15. Helps With Colitis

Colitis is an imbalance of acid/alkaline levels in the body so it’s no wonder that lemons can help with this. Drinking a glass of lemon water a day is a great way to bring your pH levels back into balance and reduce acidity.

Source: Living Traditionally

How to Optimize Turmeric for Maximum Bioavailability and Therapeutic Potency

 

Turmeric BoostCountless studies have demonstrated the medicinal benefits of this amazing herb which you can view here. Once you see the irrefutable proof that turmeric has a plethora of important health benefits  you will be eager to work it into your everyday diet. However, before you begin consuming this potent food medicine, you need to understand how to fully unlock its powerful healing potential.

Turmeric, is a rhizome (A type of horizontal, usually underground stem that sends out roots and shoots from its nodes; AKA as a rootstock.)  It’s related to ginger root (also a rhizome) both are classified as members of the Zingiberacaea family; it has been a stellar staple in the pharmacopeia of traditional Chinese medicine (TCM) and Ayurvedic medicine for eons; It’s been in continuous use for thousands of years as a medicine, spice (curry) and yellow dye.

 Curcumin and Curcuminoids

curcumin

 

Curcumin (diferuloylmethane) is the yellow pigment found in the spice turmeric (Curcuma longa). Curcumin is one of three known curcuminoids present in turmeric, the other two being desmethoxycurcumin and bis-desmethoxycurcumin.

 

Scientists have still not identified all the constituents in turmeric. Researchers continue to discover new curcuminoids. Current estimations are that turmeric contains well over a hundred chemical compounds which are primarily located in the essential oil of this complex medicinal spice.

 

A major problem with Turmeric (Curcuma longa) is curcumin’s (CUR) low bioavailability. Curcumin is the key active constituent of Turmeric.  A preponderance of animal and clinical studies reveal that the concentrations of CUR in blood plasma, urine, and peripheral tissues, if detectable at all, are extremely low regardless of dosage size.

tumericroot

What is Bioavailability?

According to the Merck manual, “Bioavailability refers to the extent to and rate at which the active moiety (drug or metabolite) enters systemic circulation, thereby accessing the site of action.”

 

Essentially, bioavailability is about how much of an ingested substance is actually absorbed by our bodies. It follows that substances with poor bioavailability will not be effective for healing purposes.

 

Research Confirms Turmeric’s Low Bioavailability

Key Points:

Numerous curcumin studies confirm that very low blood serum levels are reached when curcumin is orally administered. The majority of orally ingested curcumin gets metabolized before it reaches the bloodstream. Increasing the dose does not result in greater absorption.

The route of administration and method of preparation are major factors affecting the bioavailability or serum levels of turmeric.

Turmeric’s bioavailabity can be enhanced with the addition of specific Adjuvants.

 

Studies

Low Serum Concentratiions

A study on the fate of curcumin in the rat (1978) by Whalstrom and Blennow showed oral curcumin was poorly absorbed in the gut. When 1g/kg of curcumin was orally administered to the rats only a negligible amount of curcumin was found in their blood plasma. About 75% of it was excreted via the feces.

 

A study in 1980 by Ravindranath et al found when rats were orally administered 400 mg of curcumin, no trace of curcumin was found in the heart blood while only a small trace was found in the portal blood within 15 min to 24 hours of administration.

 

Another recent study by Yang et al found that when 10 mg/kg of curcumin was orally administered only 0.36 µg/ml of curcumin was found in the blood serum.

 

A pilot study conducted by Sharma et al. on patients with colorectal cancer. The patients were given Curcuma extract which contained 36–180 mg curcumin in proprietary capsule for 4 months. After 29 days of oral curcumin: Neither curcumin nor its metabolites were detected in the plasma, blood and urine. Although traces of curcumin and curcumin sulfate were found in feces.

 

Tissue Distribution

In another study: Absorption and tissue distribution of curcumin in rats. Ravindranath et al found after orally administering 400 mg of curcumin to rats: “only traces of the unchanged molecule were found in the liver and kidney. At 30 min, 90% of the curcumin was found in the stomach and small intestine, but only 1% was present at 24 h. [hours].”

NOTE: Very few studies have been done on Curcumin and tissue distribution.

 

Metabolites

Metabolites are the intermediate and final products of the process known as metabolism, which is from the Greek word for “change.” Metabolism is a step-wise series of life-sustaining chemical transformations within the cells of living organisms. The term metabolites commonly refer to small molecules.

 

Primary metabolites are necessary for the normal growth and maintenance of life. Secondary metabolites support primary metabolite activity indirectly and serve other important ecological functions. Metabolites are a natural occurrence formed when as part of an inherent biological process that breaks down and eliminates various compounds.

 

curcuminmetabolites

 

Research indicates that metabolites of curcumin, instead of curcumin itself, are detected in plasma or serum following oral consumption.

 

The majority of studies have shown that these metabolites are actually less active or potent compared to curcumin itself.
Bottom Line: when curcumin is metabolized the potency of its metabolites are less potent than curcumin.

 

The intestine and liver, is where oral curcumin is conjugated (the formation of a water-soluble derivative of a chemical by its combination with another compound, such as glutathione, glucuronate, or sulfate.) into metabolites.

 

Based on various studies the metabolites produced are: curcumin glucuronides and curcumin sulfates or, alternately, reduced to hexahydrocurcumin(HHC) and Tetrahydrocurcumin (THC). Again most studies have shown that these metabolites are less biologically active compared to the parent compound curcumin.

 

Short Half-life

Half-life is the time it takes for a drug or other ingested substance to lose half its strength. Medications with a short half-life must be taken several times a day, to maintain therapeutically effective concentrations of blood serum levels.
In contrast, medications with longer half lives maintain effective blood serum levels for much longer periods of time and can be taken less frequently.

 

The studies by Whalstrom and Blennow demonstrated curcumin’s rapid systemic excretion from the body or short half-life. As mentioned when 1g/kg curcumin was given orally to rats  around 75% of the curcumin was excreted via the feces with only trace amounts found in the urine.  A short half -life decreases Turmeric’s therapeutic effect in the body. More studies are needed in order to draw  definitive conclusions about Turmeric’s half-life.

 

 Three Easy Kitchen Table Strategies that can Skyrocket Turmeric’s Bioavailability

NOTE: Always use fresh organic, non-irradiated Turmeric powder or whole, organic turmeric root.

 

 

1) Add BLACK PEPPER to Your Turmeric

black pepper benefits

 

Black Pepper is a powerful medicine in its own right  and a Potent Turmeric Adjuvant.

 

How does Black Pepper Enhance the Bioavailability of Turmeric?

“Piperine is a potent inhibitor of drug metabolism. One of the ways our liver gets rid of foreign substances is making them water soluble so they can be more easily excreted. But this black pepper molecule inhibits that process.” –Michael Greger, M.D. (Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues.)

 

How much Black Pepper?

Not much!

“If people are given a bunch of turmeric curcumin, within an hour there’s a little bump in the level in their blood stream. We don’t see a large increase because our liver is actively trying to get rid of it. But what if the process is suppressed by taking just a quarter teaspoon’s worth of black pepper? Then you see curcumin levels skyrocket. The same amount of curcumin consumed, but the bioavailability shoots up 2000%. Even just a little pinch of pepper—1/20th of a teaspoon—can significantly boost levels. And guess what a common ingredient in curry powder is besides turmeric? Black pepper.” – Dr. Michael Greger

 

Black Pepper’s Side-effects

The compound Piperine in pepper significantly increases curcumin and thus Turmeric’s overall bioavailability. When pepper is freshly ground from whole peppercorns the essential oils in the pepper are more available.

Piperine is the active ingredient in black pepper; it’s what causes black pepper’s spiciness and heat.

 

Black pepper Chemistry

“The sharp aroma of black pepper is due to its essential oil content. Black pepper contains approximately 1.2 to 3.5% essential oil.  Its key chemical constituents include: d-limonene (up to 20%), a-pinene, b-pinene, sabinene, b-caryophyllene and δ-3-carene.  It is an essential oils rich in monoterpenes and sesquiterpenes (e.g. b-caryophyllene).

 

As a herb: Black pepper contains 5-10% pungent acid-amides (pseudoalkaloids), with piperine as its main compound and several others including piperyline, piperoleines, and piperamine.  Pharmacological studies show that piperine is analgesic, antipyretic, anti-inflammatory and exhibits a depressant effect on the central nervous system.”

 

One Study entitled: Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers
demonstrated that when piperine was co-administered with curcumin and given to human subjects the bioavailibity of curcumin increased 2000%.

 

2) Add a Healthy Fat to Turmeric

Since turmeric is fat-soluble, in order for your body to fully absorb it and experience its amazing health benefits, Turmeric needs to be combined with a fat.

 

“When it doesn’t dissolve properly, curcumin has a tough time getting into the gut, which is where most of the immune system lives. “80 percent of your immune system is located in your digestive system, making a healthy gut a major focal point if you want to maintain optimal health,” explains Dr. Joseph Mercola.

‘Another way to boost the absorption of curcumin is to consume it in the whole food, turmeric root (fresh or dried as a powder) because natural oils found in turmeric root and turmeric powder can enhance the bioavailability of curcumin seven to eight fold. When eaten with fat, curcumin can be directly absorbed into the bloodstream through the lymphatic system thereby in part bypassing the liver.’ –Dr. Michael Greiger, MD

 

3) Heat Increases Turmeric’s Bioavalibility

DrSaraswatiSukumar

Dr. Saraswati Sukumar explains how to enhance Turmeric’s bioavailability

“The potent ingredient in turmeric is curcumin, which, despite its power, is not easily absorbed by the body without assistance. This is where the sauté pan and a little warm oil come into play.” Dr. Sukumar explains “I use it [turmeric] in every sauté, just a quarter teaspoon, a half teaspoon is enough. But you don’t have to use it sparingly – use it lavishly.”

 

“The problem with the pill is that it is very insoluble in water,” she said. “The better way to take it, I feel, is to use it in your cooking very extensively. If you have any sauté, just sprinkle it in. The moment you heat oil and add turmeric to it, it now becomes completely bio-available to you.” –Dr. Sukumar

 

SUMMARY: To extract the optimum benefit when consuming turmeric as a medicine

1. Activate turmeric with some cooking heat.

2. Boost turmeric’s absorption 2,000% by combining it with some freshly ground black pepper.

3. Skyrocket turmeric’s bioavailability and healing potential by mixing it with a healthy fat (such as coconut oil or ghee) some fresh ground black pepper and then gently cook cycle on medium low heat (never boil). Ghee has been used as a vehicle for medicine and as a medicine itself by Ayurvedic doctors for thousands of years.

Dosage guidelines according to the University of Maryland Medical Center

• Cut root: 1.5 – 3 g per day
• Dried, powdered root: 1 – 3 g per day

 

Note: If you make the Turmeric Golden Milk Recipe (above) be sure to put a teaspoon or so of  the paste in a full fat milk of your choice or add some to a saute with fat to fully activate the turmeric. And make sure some black pepper to add black pepper to the paste as you make it.

Note: Do NOT use flaxseed oil. It’s toxic when heated. Best oils to use are ghee or coconut oil. The video recipe instructions advise  using 70 ml oil. To keep it simple use 1/3 cup of your chosen oil.

PAUL FASSA

Paul Fassa is a contributing staff writer for REALfarmacy.com. His pet peeves are the Medical Mafia’s control over health and the food industry and government regulatory agencies’ corruption. Paul’s valiant contributions to the health movement and global paradigm shift are world renowned.

 

Additional Sources:
http://www.healthfreedoms.org/how-to-improve-bioavailability-of-turmeric/
http://www.stepin2mygreenworld.com/healthyliving/greenfoods/the-best-tips-on-how-to-enhance-turmeric-absorption/
http://www.marksdailyapple.com/health-benefits-turmeric/#axzz3Q5ifCQUR
http://www.palmbeachpost.com/news/lifestyles/the-superman-of-spices/nTzGf/
http://www.care2.com/greenliving/boosting-the-bioavailability-of-curcumin.html#ixzz3Q5dSreeI
http://www.ayurvedacollege.com/articles/students/turmeric
http://www.methowvalleyherbs.com/2012/01/turmeric-medicine-cabinet-in-curry-bowl.html
https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-black-pepper.html
http://margaret.healthblogs.org/life-with-myeloma/discovery-of-curcumin/bioavailability-of-curcumin/general-bioavailability/
http://www.turmericforhealth.com/turmeric-benefits/health-benefits-of-black-pepper-and-turmeric/

Chinese Face Map Reveals What Your Body Fights With!

When problems begin to appear on our skin, it is usually a symptom of a problem we are having within the body.According to Chinese medicine, different parts of the face represent different organs of our body, when something is wrong within the body it will manifest itself on the face.Forehead: bladder and small intestine
Cause: Too many unhealthy foods, alcohol abuse, sleep deprivation and sugar cause slow digestion or stress.

Cure: Raw foods, lots of water, abstaining from alcohol, sugar in moderation and good sleep.

 

Between the eyebrows: liver
Cause: Your stomach is not getting sufficient rest or you are eating too much meat and might also be allergic to some ingredients (bear in mind the high amount of antibiotics animals are fed today).

Cure: Healthy and fresh foods, exercising, aerobic activity, getting outdoors to get some fresh air and meditation.

 

Eyebrow arch: kidneys
Cause: cigarette and alcohol abuse and lack of exercise.

Cure: A lot of clean water, avoid caffeine, sweetened drinks and alcohol.

 

Nose: heart
Cause: Not enough clean air and poor blood circulation or high blood pressure.

Cure: Check your blood pressure, follow the cholesterol level. Organic green tea can help you get rid the toxins. Start some form of physical exercise.

 

Upper part of the cheeks: lungs
Cause: Not enough clean air or cigarette abuse.

Cure: Physical training, jogging outside in a clean environment would be best.

 

Cheeks: lungs and kidneys
Cause: Excessive smoking, stress, sleep deprivation and bad diet.

Cure: Start a healthy diet that consists largely of fresh vegetables, drink lots of water and get some rest.

 

Mouth and chin: stomach
Cause: Poor diet or excessive caffeine and alcohol use.

Cure: Start a healthy diet that consists largely of fresh vegetables, drink lots of water and get some rest.

 

Jaw and neck: hormones
Cause: Dehydration.

Cure: Drink more water.

 

As you can see, smoking cigarettes, alcohol and caffeine abuse, along with poor diet, stress and lack of exercise are major problems, by changing these things around you can dramatically improve the quality of your life. If problems do persist though, it is recommended to go see a doctor.

 

Understanding Inflammation … and How To Eliminate It Naturally

LUS inflammation-busting Golden Milk recipe!

 

By Raluca  Schachter

Contributing Writer for Wake Up World

One of the most common physical symptoms people suffer is inflammation. It is a sign that the body has initiated self-healing, but when inflammation is prolonged, it can result in an excessive free radical activity and tissue damage.

There are numerous mechanisms in the body which can cause inflammation and it can show up in various forms, but most of the time it directly involves a dysfunction of the digestive system – like most ailments.

The immune response is one of the main mechanisms to initiate inflammatory processes. Citokines are one of the most well-studied molecules involved in the immune response, and are responsible for cellular apoptosis (cell death) and cascades of inflammatory processes. An excessive level of citokines in the body is associated with insulin resistance, diabetes and many other health problems.

Insulin, Cholesterol,  C-reactive Protein

One of the main markers of inflammation is hyperinsulinism. In medical literature this is a main factor associated with cardiovascular diseases. A high level of insulin (above 5) determines high levels of pro-inflammatory mediators and is also associated with a high level of C reactive protein, a main marker for inflammation. Studies showed that the high level of C reactive protein is also associated with high consumption of the trans fats found in processed foods.

Cholesterol has a powerful anti-inflammatory effect and a critical importance in regulating inflammation and free radical activity. A low level of cholesterol is associated with many auto-immune inflammatory conditions. (For more information, please read my previous articles: Debunking Cholesterol Myths and Cholesterol Behind The Numbers: Facts Your Doctors Don’t Tell You.)

As with a high cholesterol level, C reactive protein is a response to inflammation, not the cause of it. Causes are multiple and they are mainly generated by nutritional deficiencies, glucose metabolism malfunction, hyperinsulinism, toxicity and the body’s response to stress.

A level higher than 3 for this marker indicates a higher inflammation level. Analyzing C reactive protein in association  with homocysteine and insulin levels is essential to properly monitor inflammation in the body.

Intestinal Dysbiosis

Medical research showed that inflammation often involves digestive function. Autoimmune diseases, for example, mostly always involve intestinal dysbiosis and other multiple chronic infections, which are often not considered in allopathic, conventional treatments. That’s why it’s essential to follow a strategy which focuses on re-establishing the digestive function and immunity, in order to normalize the inflammatory response.

Reactive foods, pathogen infections, heavy metal toxicity are also directly responsible for mucosal barrier damage and inflammation.

Processed Foods and Incorrectly Prepared Food

With the advent of the Industrial Revolution and the processing of omega 6-rich vegetable oils such as corn, soybean, canola and safflower oils – which are so abundant in our collective diet today – the balanced ratio of omega 6 and omega 3 fatty acids on which our human genome thrived for hundreds of thousands of years changed drastically in our diets.

These days, it is estimated that we eat one-tenth of the amount of omega 3 fatty acids required for normal functioning. This is one of the reasons why a high percentage of our modern population is susceptible to food-related health conditions like heart disease, cancer, insulin resistance and diabetes, obesity, arthritis and other inflammatory conditions. The elimination of toxic trans fatty acids alone could avert tens of thousands of coronary events each year, in the United States and around the world!

Disease is frequently caused by the consumption of processed foods which contain toxic and even carcinogenic substances, commercially-grown produce containing dangerous herbicides, pesticides, fungicides and rodenticides (2 billion pounds of such chemicals are used annually in the US alone!) and commercially farmed animals that are raised on steroids, antibiotics, food laden with mycotoxins (very poisonous toxins from mold and fungus) – and other toxic additives.

Cooking foods at high temperatures, crust formation when barbecuing foods, frying, etc. can generate high inflammation in the body and carcinogenic compounds named advanced glycation end products – AGEs.

Neurological Inflammation

Neurological inflammation occurs when an inflammatory cascade releases inflammatory mediators. Neurological inflammation can be a result of the overexcitation of neurons, nerve pathways in the nervous system and brain, leading to misfiring, exhaustion, and ultimately the death of these nerves.

When neurons die, chronic inflammation results, leading to poor nerve signaling and health imbalances. For example, the red swelling that surrounds a bug bite is actually the body’s inflammatory process at work. A very similar process can occur in the areas surrounding our nerves, even if we can’t see that internal process as clearly as we can the red bite on our skin’s surface. (Dr. Amy Yasko, Ph.D – Neurological Research Institute)

The causes which determine the process of “neurological inflammation” resulting in autism and autistic-like behaviors including ADD and ADHD is multifactorial. Without a particular combination of genetic mutations, heavy metal toxicities, chronic viral infections, underlying bacterial and fungal infections, and excitotoxin damage leading to a negative cascade of neurological events, autism, ADD/ADHD and other neurological conditions like Alzheimer’s Disease may not manifest. And the same underlying factors may also be responsible for the increase in chronic fatigue, fibromyalgia as well as the increase in mitochondrial disease.

For example, excitoxins are stimulating chemicals present now in many common foods, that overstimulate brain chemistry via the neurotransmitters and nerve receptors. This over-stimulation can trigger nerve cell death, which results in poor signaling, contributing to “stims”, and language difficulties. Add to this all the other mentioned factors and it’s no wonder such conditions are on the rise in our society!

Dangers of Using Anti-Inflammatory Drugs: Aspirin, Ibuprofen

Commonly used anti-inflammatory medications can cause ulcers, stomach bleeding, and other gastrointestinal complications. Research shows that 80% of deaths caused by ulcers occur in patients who take anti-inflammatories, and people who follow anti-inflammatory drug therapy have a 5-10 times higher risk of developing ulcers. Moreover, these drugs can also affect the kidney and liver function, especially when used over a long period of time. (For more information, please see the article: 9 Natural Alternatives to Ibuprofen/NSAIDs Without the Side Effects.)

Natural Alternatives to Eliminate Inflammation Long Term

The best long-term strategy to eliminate inflammation is to ensure you provide your body with the necessary nutritional support to maintain normal biological functions. This means to first follow a clean organic diet that fits your unique metabolism. A wrong diet, even if “organic”, can quickly become a stressor for the body if it doesn’t fit to your unique genetic and biochemical requirements. It is also essential to eliminate inflammatory foods (frying, sugar, processed foods, the above mentioned vegetable oils, reactive foods like gluten and dairy, additives and other toxic, industrial substances, etc.)

Proteolytic enzymes like bromelaine, pancreatin and serrapeptase contain powerful anti-inflammatory effects. These have been shown to be efficient at inhibiting fibroids formation, fibrinogen and excessive coagulation. Serrapeptase has very beneficial effects in joint inflammation, arthritis, fibroids, excessive blood coagulation, respiratory conditions, mucus excess, carpal tunnel syndrome, fibrocystic breast disease.

A large variety of plants have an anti-inflammatory effect, plus other health benefits; some of these are boswellia, willow bark, turmeric, ginger, cloves, rosemary, holy basil, arnica, yarrow.

Anti-Inflammatory ‘Golden Milk’ Recipe!

This turmeric-based drink has its origins in Ayurveda, one of the world’s oldest medical systems. It has a special earthy taste, is very rich in anti-inflammatory, anti-carcinogenic and antioxidant properties, and naturally supports the body’s elimination (detox) and immune systems. As with any other medicinal plants, overuse or misuse can lead to negative health effects. Consume the turmeric golden milk considering your dosha and metabolic type, and most importantly, carefully observing your body’s signs and symptoms. (For more information, check out my article: Listen To Your Body. Correct Food Ratios. Reverse Disease.)

You can use a previously-boiled turmeric paste for this recipe, but it is not mandatory to gain the anti-inflammatory benefits of turmeric. In my recipe, I’ll use turmeric powder.

 

Ingredients:

•   1 and 1/2 cups milk (ie. organic, grass fed milk from cow or goat, coconut milk, home made hemp milk or almond milk)

•   1/2 – 1 tsp organic turmeric powder

•   a pinch of black pepper (to enhance turmeric absorption)

•   1/2 – 1 tsp of cinnamon, ginger, vanilla, cardamom, nutmeg (a combination of these or all of them)

•   1/2 tsp organic, raw honey (optional)

•   1/2 organic coconut oil or coconut cream (optional)

Preparation:

•   Add milk together with all ingredients except honey.

•   Warm on a medium heat, without boiling.

•   Stir well and add honey at the end.

•   Drink this healthy “cocktail” with pleasure and intention!

Dealing With Inflammation?

Let us know how you naturally manage inflammation by leaving a comment below!

For specialized help to efficiently solve your inflammatory and other health problems, visit www.guide2health.net

Resources:

  • http://jn.nutrition.org/content/135/3/562.short
  • Mucosal Immunol. 2008 Sep;1(5):364-71. Epub 2008 Jul 9. Joint expedition: linking gut inflammation to arthritis.Jacques P, Elewaut D. Department of Rheumatology, Ghent University Hospital, Ghent, Belgium.

Previous articles by Raluca Schachter:

About the author:

Long-time contributor Raluca Schachter is a passionate Nutritionist, Metabolic Typing Advisor, and a Weston A. Price Chapter Leader. She believes in the benefits of traditional unaltered food, ancestral wisdom, sustainable farming and simple living.

Raluca was able to naturally reverse chronic health conditions she was struggling with most of her life, and now uses her knowledge to help as many people as possible do the same. Her unique Metabolic Typing® Ecological Lifestyle Programs for Optimal Health offer a very unique and comprehensive approach to health, where individual nutritional and biochemical requirements are firstly met using specific nutrients and foods that each metabolism thrives on.

The Secret to Lowering Your Blood Pressure in 15 Minutes

bloodpressure

Uncontrolled high blood pressure is a very serious health concern that can lead to heart disease and increased risk for stroke. The good news is, by optimizing your dietary intake, exercising, and effectively managing your stress, the odds of lowering your blood pressure are greatly in your favor.

If you or someone you love is affected by high blood pressure, then please review and share the guidelines given below. A list of supplementary articles is also included, if you desire further information. Hypertension is actually an easily treated condition, but one that can cause serious damage to your health if ignored.

Your Diet Will Raise or Lower Your Blood Pressure

Are you on a high grain, low fat regimen? If so, I have bad news for you, because this nutritional combination is a prescription for hypertension and can absolutely devastate your health.

Groundbreaking research published in 1998 in the journal Diabetes reported that nearly two-thirds of the test subjects who were insulin resistant (IR) also had high blood pressure, and insulin resistance is directly attributable to a high sugar, high grain diet, especially if accompanied by inadequate exercise. So, chances are that if you have hypertension, you also have poorly controlled blood sugar levels, because these two problems often go hand in hand.

As your insulin level elevates, so does your blood pressure.

As explained by Dr. Rosedale, insulin stores magnesium. If your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium so it passes out of your body through urination. Magnesium stored in your cells relaxes muscles. If your magnesium level is too low, your blood vessels will constrict rather than relax, which will raise your blood pressure and decrease your energy level. Insulin also affects your blood pressure by causing your body to retain sodium. Sodium retention causes fluid retention. Fluid retention in turn causes high blood pressure and can ultimately lead to congestive heart failure. If your hypertension is the direct result of an out-of-control blood sugar level, then normalizing your blood sugar levels will also lower your blood pressure readings into the healthy range.

Fructose Can Cause Your Blood Pressure to Skyrocket

The first thing you need to do is remove all grains and sugars from your diet, particularly fructose, until both your weight and your blood pressure have normalized. Eating sugars and grains — including any type of bread, pasta, corn, potatoes, or rice — will cause your insulin levels and your blood pressure to remain elevated.

A study1 published earlier this year discovered that those who consumed 74 grams or more per day of fructose (the equivalent of about 2.5 sugary drinks) had a 77 percent greater risk of having blood pressure levels of 160/100 mmHg. (For comparison, a normal blood pressure reading is below 120/80 mmHg.) Consuming 74 grams or more of fructose daily also increased the risk of a 135/85 blood pressure reading by 26 percent, and 140/90 by 30 percent.

This is significant because the average American now consumes 70 grams of fructose EVERY day!

Fructose breaks down into a variety of waste products that are bad for your body, one being uric acid. Uric acid drives up your blood pressure by inhibiting the nitric oxide in your blood vessels. Nitric oxide helps your vessels maintain their elasticity, so nitric oxide suppression leads to increases in blood pressure. In fact, 17 out of 17 studies demonstrate that elevated uric acid levels lead to hypertension. For more information on the connection between fructose, uric acid, and hypertension, please see this article that explains it in greater depth.

I’ve also interviewed Dr. Richard Johnson, one of the leading medical researchers in this field, about his research into the health dangers of fructose, specifically how fructose causes health problems such as high blood pressure.

My Recommended Fructose Allowance

As a standard recommendation, I strongly advise keeping your TOTAL fructose consumption below 25 grams per day. Since the average 12-ounce can of soda contains 40 grams of sugar, at least half of which is fructose, this can of soda ALONE would exceed your daily allotment.

In addition, most people would be wise to also limit the amount of fructose you get from fruit to 15 grams or less, because you’re virtually guaranteed to consume “hidden” sources of fructose (typically in the form of high fructose corn syrup) from most beverages and just about any processed food you eat.

Fifteen grams of fructose is not much — it represents two bananas, one-third cup of raisins, or just two Medjool dates. In his book, The Sugar Fix, Dr. Johnson includes detailed tables showing the fructose content in different foods, and I’ve included a sample of these values in the linked article.

Additional Dietary Considerations

  1. Normalize your omega 6:3 ratio — Both omega-3 and omega-6 fats are essential for your health. Most Americans, however, are getting too much omega-6 in their diet and far too little omega-3. Consuming omega-3 fats is one of the best ways to re-sensitize your insulin receptors if you suffer from insulin resistance. Omega-6 fats are found in corn, soy, canola, safflower and sunflower oil. If you’re consuming a lot of these oils, you’ll want to avoid or limit them.Omega-3 fats are typically found in flaxseed oil, walnut oil and fish, with fish being by far the best source. Unfortunately, most fresh fish today contains dangerously high levels of mercury. Your best bet is to find a safe source of fish, or if this proves too difficult, supplement with a high quality krill oil, which has been found to be 48 times more potent than fish oil.
  2. Eliminate caffeine — The connection between caffeine consumption and high blood pressure is not well understood, but there is ample evidence to indicate that if you have hypertension, coffee and other caffeinated drinks and foods can ex­acerbate your condition. Caffeine is a drug, and while it’s entirely legal and widely consumed, it can have a powerful effect on your individual physiology. If you want to eliminate caffeine from your diet, try to do it gradually over a period of days or even weeks in order to avoid withdrawal symptoms like headaches.
  3. Consume Fermented Foods – Differences in gut flora from one person to another appears to have a large effect on whether or not you develop heart disease. If your gut flora is not healthy, your risk is much greater for heart disease, as well as many other chronic health problems. The best way to optimize your gut flora is by including some naturally fermented foods in your diet, such as sauerkraut and other fermented vegetables, yogurt, kefir, and natto. An additional benefit of fermented foods is that some of them are excellent sources of vitamin K2, which is important for preventing arterial plaque buildup and heart disease.

Use Exercise as a Drug

Physical activity is by far one of the most potent “drugs” there is, and its side effects are exactly the kinds you want to experience. Regardless of the primary reason you start an exercise program, your efforts will be rewarded in countless other ways.

A comprehensive exercise regimen, such as my Peak Fitness program, is very important in producing long-term benefits in people with high blood pressure. Nearly every program should incorporate anaerobic sprint or burst-type exercises one to three times a week, as these have been shown to be even more effective than aerobic exercises at reducing your risk of dying from a heart attack.

If you are insulin resistant, you’ll definitely want to include weight training in your exercise program. When you work individual muscle groups, you increase blood flow to those muscles. Good blood flow will increase your insulin sensitivity. Depending on your physical condition when you embark on your exercise program, you may need to consult with a health care professional for help increasing to the intensity required to lower your insulin level. Exercise in combination with the supplement L-arginine has been shown to correct the abnormal functioning of blood vessels seen in people with chronic heart failure. However, I would view this more as a drug approach and not necessarily a supplement you would consider using for optimizing health in general. L-arginine probably works through its interaction with nitric oxide. I would consider it an adjunct, not a replacement, for coenzymeQ10, which is a well-proven therapy for heart failure.

Optimize Your Vitamin D Levels

Believe it or not, the farther you live from the equator, the higher your risk of developing high blood pressure2. And did you know that blood pressure is typically higher in winter months than in summer?

Sunlight actually affects blood pressure in several ways:

  • Sun exposure causes your body to produce vitamin D. Lack of sunlight reduces your vitamin D stores and increases parathyroid hormone production, which increases blood pressure.
  • Vitamin D deficiency has been linked to insulin resistance (IR) and Syndrome X (also known as Metabolic Syndrome), a group of health problems that can include IR, elevated cholesterol and triglyceride levels, obesity, and high blood pressure.
  • Vitamin D is also a negative inhibitor of your body’s renin-angiotensin system (RAS), which regulates blood pressure. If you’re vitamin D deficient, it can cause inappropriate activation of your RAS, which may lead to hypertension.
  • Additionally, exposure to UV rays is thought to cause the release of endorphins, chemicals in your brain that produce feelings of euphoria and pain relief. Endorphins naturally relieve stress, and stress management is an important factor in resolving hypertension.

Exposure to appropriate amounts of sunlight is a basic health requirement that extends far beyond blood pressure normalization. Vitamin D helps systems and organs throughout your body to function properly. Ideally, you’ll want to get your vitamin D through safe exposure to sunshine or a safe tanning bed, but vitamin D3 supplements can also be used. Please do NOT let your doctor give you a “prescription” vitamin D. That is vitamin D2, which is synthetic, and not nearly as beneficial as the real vitamin D, which is D3 (cholecalciferol).

Keep in mind that if you decide to supplement with oral vitamin D3, you must carefully monitor your vitamin D blood levels to avoid overdosing. (This is why it is highly preferable to get your vitamin D through sun exposure, since there is virtually no chance of overdosing.)

To learn much more about vitamin D test values and the best labs to get your tests done, please visit the linked page. I also recommend watching my free one-hour vitamin D lecture for more information about the incredible health benefits of this essential nutrient.

Controlling Your Stress is Crucial


ABC US News | World Newsnbsp;

One in three American adults have high blood pressure (hypertension), and just as many, if not more, battle emotional and mental stress on a day-to-day basis.

Are these two conditions connected?

You bet. As reported by ABC World News on September 16, 20103, one cardiologist believes the connection between stress and hypertension is undeniable, yet still does not receive the emphasis it deserves. In response, Dr. Kennedy developed a stress-relieving technique he calls “The 15 Minute Heart Cure,” a set of breathing and creative visualization techniques that can be done anywhere, anytime. The technique is demonstrated in the ABC World News video above. By teaching your body to slow down and relax when stress hits — essentially short-circuiting your physical stress reaction — you can protect your health.

My preferred method is the Emotional Freedom Technique (EFT), an easy to learn, easy to use technique for releasing negative emotions. EFT combines visualization with calm, relaxed breathing, while employing gentle tapping to “reprogram” deeply seated emotional patterns.

Supplements and Other Alternatives

Although certain supplements may be helpful, it’s important to understand they should never be used as a substitute for basic lifestyle choices that treat the real cause of the problem. Using only supplements without modifying your lifestyle is an allopathic approach not very different from using drugs. In most instances, it is not likely to be effective. Once you have made some beneficial changes to your lifestyle, you can then consider some of the following supplements as a way to further enhance your health:

  • Calcium and magnesium. Daily calcium and magnesium supplementation can be useful in lowering blood pressure, especially if yours is on the high end of high. However, if you avoid sugars and grains and eat for your Nutritional Type™ (see above), it’s unlikely additional calcium or magnesium supplements will be necessary.
  • Vitamins C and E. Studies indicate that these vitamins can be helpful in lowering your blood pressure. Ideally, you’ll want to get the right amount of both these nutrients through diet alone. If you decide you need a supplement, make sure to take a natural (not synthetic) form of vitamin E. You can tell what you’re buying by carefully reading the label. Natural vitamin E is always listed as the “d-” form (d-alpha-tocopherol, d-beta-tocopherol, etc.) Synthetic vitamin E is listed as “dl-” forms.
  • Olive leaf extract. In one 2008 study, supplementing with 1,000 mg of olive leaf extract daily for eight weeks caused a significant dip in both blood pressure and LDL (“bad cholesterol”) in people with borderline hypertension. If you want to incorporate olive leaf extract as a natural adjunct to a nutritionally sound diet, you should look for fresh leaf liquid extracts for maximum synergistic potency. You can also prepare your own olive leaf tea by placing a large teaspoon of dried olive leaves in a tea ball or herb sack. Place it in about two quarts of boiling water and let it steep for three to 10 minutes. The tea should be a medium amber color when done.
  • Electrical acupuncture. Acupuncture combined with electrical stimulation has shown to temporarily lower elevations in blood pressure in animals by as much as 50 percent. It’s currently undergoing testing in humans and could be a promising alternative treatment for controlling blood pressure.
  • Breastfeeding. Studies have shown that babies who are breastfed for more than 12 months have a dramatically lower risk of developing hypertension. Researchers believe long-chain polyunsaturated fatty acids (the same found in fatty fish) in breast milk provide a protective effect for newborns.
  • Quick tricks. Increasing nitric monoxide in your blood can open constricted blood vessels and lower blood pressure. Methods of increasing the compound include taking a warm bath, breathing in and out through one nostril (close off the other nostril and your mouth), and eating bitter melon, rich in amino acids and vitamin C.

Like obesity, high blood pressure is an epidemic. And like obesity, your best treatment is to evaluate your lifestyle and make the necessary adjustments.

A natural approach to preventing disease and healing yourself when illness strikes is always the better choice. In the case of high blood pressure, lifestyle changes — with particular emphasis on normalizing your insulin levels — can put you on the road to a drug-free, all-natural return to optimal health.

What Happens to Your Body When You Eat Flaxseed Every Day

eating flaxseed benefits

Sometimes, there is content that’s perfect just the way it is. In this case, we are very lucky to be collaborating with the people behind this valuable article and have been granted permission to republish it. We encourage you to visit their website at the end of this post.

I want to share an interesting story with you. Jim, a 62-year-old from Tennessee, got a wake-up call when his cholesterol measured in at a scary 288 mg/dL! (Normal is under 200.) Not surprisingly, his conventional doctor was quick to prescribe a cholesterol-lowering .

Folks, statins are bad news. I’ve always been concerned about their side effects, which include muscle pain and weakness and interference of production ofcoenzyme Q10 levels to name just a few. It just doesn’t make sense to take these drugs—especially when there are safer, more effective natural therapies available. One treatment that has worked extremely well for our patients at the Whitaker Wellness Institute is flaxseed.

Flaxseed Health Benefits

Flaxseed not only helps to lower cholesterol, it can help prevent heart attacks and strokes.

Flaxseed health benefits also include its role as an excellent source of soluble fiber which acts as a natural cholesterol control mechanism. That’s because it binds to bile acids in the intestinal tract and interferes with absorption of cholesterol into the bloodstream. It literally helps to block it from going there.

Flaxseed is also the richest plant source of omega-3 essential fatty acids (EFAs). These EFAs are vital components of cellular membranes, and they improve blood flow and help prevent blood clots that can cause heart attack and stroke. Omega-3s have also been shown to lower blood cholesterol and triglycerides. It’s likely this combination of soluble fiber and EFAs that makes flaxseed so effective in reducing cholesterol.

Flaxseed Health Benefits Helped Jim

Having read about flaxseed’s health benefits in my newsletter, Health & Healing, Jim decided to give it a try. He started using ¼-cup of freshly ground flaxseed once a day, an hour before his main meal.

The results were remarkable:

  • After 15 days, Jim’s cholesterol fell to 232, and six months later it plummeted to 188.
  • During those six months he also lost 33 pounds.
  • Plus, he noticed remarkable improvements in his energy level, skin, hair and vision, which led him to comment, “I just feel better than I did 10 years ago.”

You can do the same thing to get the health benefits of flaxseed. I suggest incorporating a quarter cup of freshly ground flaxseed into your diet each day. These tiny golden or brown seeds have a rich, nutty flavor and can be sprinkled on yogurt, salads, or other foods.

Because the oils in ground flaxseed can quickly become rancid, I don’t recommend using pre-ground seed or flax oil. Instead, purchase whole flaxseeds and grind them just before consumption. To grind, place whole seeds into a coffee grinder, food processor, or blender and process for about five seconds.

This article was republished with permission from Dr. Whitaker, you can find the original article here.

Image Source: http://www.sciencecrumbs.com/wp-content/uploads/2013/06/Flax-Seed.jpg

How To End Sugar Cravings

Not all sugars are created equal, and they’re hidden in most of today’s processed foods. Nutritionist, fitness trainer, and author JJ Virgin has written a new book that helps open your eyes to the way sugars are hidden.
The book also provides practical tips on how to wean yourself from this pernicious ingredient that will decimate your health.

by DR. MERCOLA

In The Sugar Impact Diet: Drop 7 Sugars to Lose Up to 10 Pounds in Just 2 Weeks, she tackles the confusion surrounding sugar. Many health-conscious people are still under the mistaken belief that as long as the sugar is all-natural, it’s fine to eat.
Not so. Agave, natural fruit juice, raw cane sugar, and any number of other natural sugars will still wreak havoc on your health.

“[S]ugar is really public enemy number one,” she says. “That’s why I chose to focus on it. I don’t think added sugar is really the problem; I think it’s what’s in a lot of our food that we don’t recognize [as sugar].

Whether it’s having apple juice (which is worse for you than a soda), or having a yogurt sweetened with fruit juice concentrate, or whether you’re just thinking that fruits are free for all, these are all creating problems.

I wanted to create a structured program that could help someone break free of those sugar cravings, drop the weight forever, and then let them go back and [do a food] challenge… in order to connect the dots between what happens when they drink one of those big fruit smoothies that are supposed to be so healthy.”

 

To End Sugar Cravings, Your Body Needs to Burn Fat as Its Primary Fuel

As JJ notes, whether the sugar comes in the form of a muffin, a fruit juice-sweetened yogurt, or a smoothie, it’s all the same thing to your body. “Food is information,” she says. And she’s right.

 

Once you break free from your body’s constant need for yet another sugar fix (remember, sugar is more addictive than cocaine!), you’ll experience great levels of newfound energy and clarity of mind. But in order to get there, you need to retrain your body to burn fat as its primary form of fuel instead of sugar.

 

This can be a real challenge for many. JJ’s book specifically addresses the gradual process of getting from burning sugar to burning fat as your body’s primary fuel, in order to maximize your chances for success.

 

“There’s got to be a transition period, where you go from sugar burner to getting your body to be able to start to burn fat again,” she explains.

“You have to taper down from where your starting point is, which is what I call a Sneaky Sugar Inventory, of things you would never think about (like sundried tomatoes and marinara sauce) that we’re just using like crazy not realizing how much sugar this is actually adding into our food.”

The Sugar Impact Scales: A New Way of Looking at Sugar

As an initial step, you’ll want to weigh yourself and measure your waist-to-hip ratio, to determine your starting point. Next, you do an initial inventory of all the hidden sugars in your diet.

 

This means reading the labels on all the foods you eat, including items you might never expect to contain sugar, such as that jar of pickles, condiments, sauces, and marinades, and so on. JJ lists all the sneaky places sugars hide in your diet in her book, and by creating what she calls Sugar Impact Scales, she’s created a new way of looking at sugar.

 

“It looks at fructose grams, glycemic load, nutrient density, and fiber. Bad are fructose and glycemic load; good are nutrient density and fiber,” she explains.

“Depending on where the food falls, it can either be low, medium, or high-sugar impact. The reason this was so important to me is I keep looking at programs out there, and they either focus on fructose… glycemic index, or glycemic load.

That can be very confusing because it makes things like agave sweetener look great. It makes milk look great… People go, ‘We should have fructose because fructose is low on the glycemic index.’

 

The difference between fructose and glucose is fructose doesn’t trigger the whole insulin response. Because of that, it doesn’t trigger insulin, leptin, or ghrelin, so it doesn’t tell your body you ate anything. Instead, it just goes to the liver. If there’s no room for it to become glycogen… it starts becoming fat.

You look at that and you go, ‘Okay, food is information. What does fructose say?’ It says, ‘Hey, make fat but don’t tell us we ate. Stay hungry.’ What a nightmare!”

 

So what are the basic symptoms of having high-sugar impact? Gas and bloating are common, as sugar feeds yeast, fungi, and detrimental bacteria in your gut. Other symptoms include joint pain, headaches, fatigue, inability to lose weight or weight loss resistance, and sugar cravings.

 

By grading yourself on those and other symptoms, while tracking your waist, hip, and weight, you’ll get a clearer picture of how sugar impacts your body, and your progress in terms of retraining your body to burn fat instead of sugar as its primary fuel.

 

The Three Cycles of the Sugar Impact Diet

The first cycle is a one to two-week long taper cycle, in which you switch from high sugar impact foods to medium sugar impact foods. As an example, if you typically eat regular pasta, you’d switch over to quinoa pasta.

 

She also recommends scheduling your meals to where you’re not eating every two hours; rather you stretch the time between meals to prevent insulin spikes. This is one form of intermittent fasting. At the end of this taper-down period of one or two weeks, you retest yourself on the sugar impact quiz, to see how you’ve done.

 

If all is going as planned, you should notice a reduction in your symptoms. At that point, you move on to cycle two, in which you’re really resetting your taste buds and reclaiming your sugar sensitivity, meaning your ability to taste how sweet a food really is.

 

“What I’m doing is I’m getting rid of all of the fructose. We’re getting down to five grams or less [per day], just as low as possible because you don’t want your body to be good at processing fructose. One thing we know is that the more fructose you eat, the better you get at handling fructose, which means the faster it goes to your liver, the faster you start making fat, and the more fat you make.

 

If someone’s used to eating fruit, they eat more fruit, they eat more fruit, and they can handle it. If you never eat any fruit, and you ate a bunch of fruit, you’d be bloated, you’d be gassy, and it’d be horrible. I take fruit out altogether except for things like lemons, limes, avocado, tomato, and olives. And we go down to all low-sugar impact foods. But you’re still eating great stuff. You’re eating wild salmon, grass-fed beef, kale, avocado, nuts and seeds, a little quinoa, legumes, and lentils.”

 

Most people can make the shift from burning sugar to burning fat as primary fuel in this second cycle of the program in a couple of weeks, although it may take longer if you’re seriously insulin/leptin resistant. “The reason it can happen so fast is number one, you’ve got to do that initial one-week [taper] period,” she explains. “Whenever you look at a program, you want to jump right into the most intense part, but you can’t because you’ll fail.”

 

In the third cycle of the program, you start to challenge yourself by reintroducing some of the medium or even high sugar impact foods. Most people will now find that they’re overwhelmed by the sweetness, or they’ll feel bloated or downright ill by the high-sugar food. As a result, the psychological grip of sweet foods lessen, as you simply do not want to go back to feeling horrible once you’re feeling really great. Interestingly, sour taste, such as that from cultured vegetables, helps to reduce sweet cravings, too.

 

This is a doubly-beneficial thing, as fermented vegetables also promote gut health. “It’s a sweet tooth strategy,” JJ says. “One of the things that I do in these books is I try to keep it simple and give people simple strategies. But I’m always thinking, “How am I healing their gut with this? How am I improving their gut flora? How are we reducing inflammation?”

 

Healthy Snack Alternatives

Nuts, which are one of my favorite snack foods, are also great for satisfying the occasional hunger pang. Typically, when I’m at home, I only have one meal a day, a very large salad. But I will snack on nuts, specifically macadamia nuts and occasionally pecans, because of two criteria:

1. They’re very high in fat – the good fat, oleic acid, which is similar to olive oil, and

2. They’re low in protein, so you won’t run the risk of eating a whole day’s worth of protein in a few handfuls of nuts (which could be the case if you eat a lot of almonds)

 

That said, as JJ warns, be aware of your food triggers, and if you cannot keep a jar of nuts in your house without polishing off the whole thing in one sitting, you just turned a good thing into something bad. While nuts do contain healthy fats, they also tend to be high in calories, so moderation is in order.

 

“If you know something’s your trigger, don’t bring it into the house. It doesn’t matter if it’s healthy or unhealthy. But I think if you put them into little serving baggies, that’s a perfect way to go with it. I also like that because most people aren’t home all day long, so I say, ‘Put one in your car. Put it in your purse. Put it in your office so that you have them scattered around if you ever get in trouble.’

 

Another healthy snack that is much harder to overdo is dehydrated kale chips. I’m in the process of planting six dozen kale plants on my property to create a surplus for this very reason. That way I can have kale chips year-round. Roasted Brussels sprouts are another alternative that you can’t really “overdose” on.

 

Last But Not Least—The Maintenance Phase

It’s quite rare to find someone who’s not burning sugar as their primary fuel these days. To check yourself, simply observe how frequently you feel hungry. If you’re hungry every two hours or so, you’re burning sugar. You’re craving food because sugar is fast burning, and your hunger is an indication that your body wants to be refueled. Once you’re burning fat as your primary fuel, you can easily go five to six hours or longer without feeling hungry, as fat is a far slower-burning fuel. Sugar cravings are also virtually eliminated once you’re burning fat rather than sugar.

 

Most everyone watching this would benefit from applying a program such as the one JJ has put together. The question is, once you’ve successfully made the switch, how long do you have to continue eating this way? What does maintenance look like?

 

“The maintenance phase is different from the weight loss phase,” JJ explains. “It’s like dating and marriage. Totally different beasts, right? During the maintenance phase—for weight loss—it’s about setting new goals and doing different fitness activities. The biggest thing that I want someone to do is to connect the dots between what they’re eating and how they feel. It’s to lose that sweet tooth that they had and reclaim their sugar sensitivity so they really say, ‘Oh, wow, that’s how sweet a blueberry really is.’

 

[In the maintenance phase] you’ve got to mix up your exercise; you’ve got to mix up your food… [F]ood is information. You want your food to tell your body to burn fat not sugar, keep steady energy, great focus, and reduce inflammation. It’s the same with exercise. Exercise can be therapeutic or destructive. I do no endurance training at all. I do not believe in endurance training. I did so much endurance training [when I was younger, yet] I was always slightly overweight. I was never lean.”

 

JJ recommends high intensity interval-type exercises over endurance training, and for good reason. Endurance training is actually among the least effective forms of exercise when it comes to weight loss, and research has shown that the benefits of high intensity exercise are not necessarily related to calories burned. Rather, it creates beneficial metabolic changes that promote health and muscle growth while boosting fat burning.

 

These metabolic changes, which include boosting human growth hormone (HGH), do not occur when you’re doing endurance training such as long-distance running.

 

She’s also a big proponent of exercising in a fasted state, as this actually helps repair, restore, and rejuvenate your muscle tissues. A conflicting approach calls for loading up on carbs and protein before and after exercise, to boost performance and muscle building. So which one should you follow? It may be worth taking JJ’s advice, and experiment to determine what works best for you, depending on your fitness and weight loss goals:

“I kind of play with both of them. Because if you eat a little bit before you work out, you can generally work out harder. If you’re doing resistance training, a lot of times you’re better off having a little bit [of food] before. If you’re doing burst training, ideally here’s what you would do: on burst-training days, do it first thing in the morning. It doesn’t take long anyway. It’s 15 minutes at the most. Ideally, do that a couple of mornings a week, two or three mornings a week. You do your resistance training two times a week, have a little bit of food before; have something really good afterwards, and you’re set.”

 

More Information

If you’ve tried cutting calories while still eating foods like gluten, pasteurized dairy, and processed fructose, yet failed to lose weight, the problem lies not in insufficient calorie restriction. Rather, you were still eating the wrong foods, albeit in smaller amounts. Once you start viewing food as information, you can begin to appreciate how certain foods, fructose in particular, instructs your body to store fat and not let any of it go…

 

What you eat makes all the difference, and when it comes to successfully losing weight, a major key is switching your body from burning sugar to burning fat as its primary fuel. In order to do this, you need to cut down on the fructose-laden foods that tell your body to:

-Store the sugar as fat

-Eat more (as fructose doesn’t trigger insulin, leptin, or ghrelin to the same degree as glucose, which means it doesn’t tell your body you just consumed a whole bunch of calories)

by DR. MERCOLA

Get More Done by Following ‘The Productivity Diet’

Get More Done by Following 'The Productivity Diet' (Infographic)

Image credit: Shutterstock

Your productivity is directly impacted by what you eat. If you want both your mind and body to perform at optimal levels then you need to practice good nutrition.

It sounds great, but what does “good nutrition” mean?

With so much conflicting diet and health information online, it can leave you with more questions than answers most of the time.

What is a good mid-day snack to maintain high energy levels? Not candy bars and Red Bull — unless you want to trigger a blood sugar spike followed by a crash.

What we eat as well as when we eat it contributes to high productivity, and that’s why EBOC teamed up with HubSpot to create the infographic below, highlighting the food types that will help you maintain high energy levels and productivity throughout your day.

Use this as a guide to help you make better food choices, and don’t forget that every person will have different dietary needs — so consult your doctor or healthcare professional.

Jonathan Long – June 25, 2015

The 15 Most Effective Natural Remedies For Anxiety

Herbal-Remedies-For-Anxiety

Herbal therapies are astoundingly popular and their interest is growing as the dangers of pharmaceuticals become widely known and accepted. In 2008 statistician Patricia M. Barnes of the National Center for Health Statistics and her colleagues reported that almost 20 percent of children and adults in the U.S. had used an herbal medicine during the past year. That percentage according to some experts has doubled. A team led by physician David M. Eisenberg of Harvard Medical School determined that use of herbs for physical and mental problems including anxiety had risen 380 percent in seven years.

The use of plants as treatments dates to at least 3000 b.c. although some theories propose humans have been using plants has medicine for as long as we’ve existed. Today this practice is part of a broader movement that has been fueled by the high ineffectiveness of prescription drugs, their side effects and the fact that these drugs do not work for everyone. Natural remedies come with little to no risk and if you find the right one for your condition, you can use it for life. That being said, always consult with a Naturopathic Doctor before initiating any herbal treatments for diagnosed conditions, especially if you are already taking medication.

 

1. Cannabis

Cannabis has very powerful neuroprotective properties with an incredible ability to regulate emotional behavior and may be the most reliable medicinal plant available as a therapeutic target for the treatment of anxiety and depressive disorders. A study conducted with mice suggests that beta-caryophyllene may be useful in treating anxiety and depression. The findings were published online in the journal Physiology & Behavior.


2. Valerian

Valerian root (valeriana officinalis) is derived from a plant native to Europe and Asia and has been used for thousands of years as a remedy for various ailments. It is believed that valerian root has an impact on the availability of the neurotransmitter GABA in the brain. GABA is a neurotransmitter in the central nervous system that is responsible for regulating and specifically for inhibiting the activity of the brain’s neurons. Extra GABA in your system promotes relaxation and lowers stress levels. For this reason, valerian root is known as a sedative. Valerian is very effective at relieving stress itself and insomnia caused by stress.

 

3. Honey

The nutrients in honey produce a calming effect, especially when taken in significant amounts. Honey can also be mixed with a suitable beverage for a good night’s sleep!

4. Lemon Balm

A large amount of published data has emerged on the benefits of lemon balm for alleviating anxiety and mood disorders in humans. In the past five years alone, the powerful relaxing effects of lemon balm extracts have been documented by scientists around the world. These studies confirm what herbal practitioners have long known–that lemon balm in combination with other herbal agents is effective in addressing conditions related to stress and anxiety. In one study of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were more calm and alert than those who took a placebo.

5. Passionflower

Passion Flower

Natural sedative relieves occasional anxiety and mild panic attacks. Passion Flower is a woody vine that bears small berry-like fruit called grandilla. The brightly colored flowers and above-ground portions of the Passion Flower vine are used to derive medicinal compounds that relax the central nervous system and promote emotional balance. In the United States, Passion Flower is classified as GRAS (Generally Recognized as Safe) by the Food and Drug Administration. Substances that receive a GRAS classification have maintained a long, safe history of common use in foods or have been determined to be safe based on proven scientific research.

6. Winter Cherry

Relieves nervous tension, occasional anxiety and mental fatigue. Winter Cherry, or Ashwagandha Root, is among the most prominent herbal preparations used in Ayurveda, a holistic system of medicine that originated in India. The root of this small evergreen shrub is primarily recognized for its adaptogenic properties, meaning it naturally increases the body’s resistance to physical and emotional stress. Practitioners of Ayurveda traditionally prescribe Winter Cherry to promote gentle relaxation and emotional balance. Research has shown that Winter Cherry is a safe, natural sedative that produces the most noticeable benefits following daily use for two to six weeks.

 

7. Lavender  

Lavender is a common herb used in aromatherapy for mental health and mood. Lavender is a part of aromatherapy for headaches and depression. Lavender is a part of several scented products like perfumes soaps, shampoos and sachets. The plant is usually extracted into an oil and used in aromatherapy for mood, stress and anxiety. Lavender should be used with the recommendation of a physician, because it can interact with other medications. In one German study, a specially formulated lavender pill was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.

 

8. Ashwagandha

Ashwagandha is an Ayurvedic herb from the roots of Withania somnifera, a plant in the nightshade family. It has long been prized for hundreds of years for its ability to help the body deal with stress. It has also been used to boost the immune system, improve memory, and to promote overall wellness.

9. L-theanine (or green tea)

Research shows that L-theanine helps curb a rising heart rate and blood pressure, and human studies have found that it reduces anxiety. In one study, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand. Astonishingly, even extremely short-term use of theanine had remarkable effects on manifestations of anxiety.

10. Rhodiola Rosea (Arctic Root)

Relieves occasional anxiety and positively supports the body during periods of stress. Arctic Root is a plant indigenous to Siberia, where it thrives in high altitudes and dry arctic climate. The primary medicinal compounds of Arctic Root are derived from the root of the plant.
In Russia, Scandinavia and much of Europe, Arctic Root has been traditionally recognized for its adaptogenic properties. An adaptogen is a physiological agent that naturally increases the body’s resistance to physical and emotional stress. Rhodiola Rosea has been clinically shown to stimulate Serotonin, Norepinephrine and Dopamine activity, and may help to support healthy neurotransmitter balance.

11. St. Johns Wort

Natural reuptake inhibitor that supports a healthy neurotransmitter balance. St. John’s Wort is an aromatic perennial herb with an abundance of golden-yellow flowers. Tiny perforations filled with phytochemical-rich oils cover the aerial (above- ground) portions of St. John’s Wort and yield an extract that gives the plant its primary health benefits. Current usage statistics indicate that millions of Americans supplement their daily diets with St. John’s Wort to promote positive mood balance. The medicinal components of St. John’s Wort, which include Hypericin and Hyperforin, have been clinically shown to promote a healthy neurotransmitter balance, which can help to provide positive mood support following two to six weeks of continued use.

12. Chamomile

There is good evidence that chamomile possesses anxiolytic (anti-anxiety) properties and can be used to treat stress, anxiety and insomnia. In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.

13. Skullcap

Skullcap is the anxiety remedy for people who experience anxiety along with restlessness, muscle tension, and jaw clenching. If you tend to toss and turn in bed, or if you feel like you can only relax when you’re out walking (but sitting still makes you want to jump out of your skin), or if you feel like “climbing the walls” when you’re stuck inside during a bout of anxiety, skullcap can help you to unwind not only your anxiety, but also the accompanying muscular tension and restlessness. Skullcap is effective in tea or tincture (a tincture is an herb extracted in alcohol) form, but if you can tolerate small amounts of alcohol I think 20-40 drops of the tincture (for a 150-pound person) is the most effective form.

14. Kava Kava

The known active ingredients in kava are phytochemicals called kavalactones. Kava Kava is best-known as a ceremonial South Pacific beverage. Six major kavalactones are used to identify the chemotype of variety as they represent greater than 90 percent of the total amount of kavalactones within the kava specimen. These kavalactones give kava its stress fighting, muscle relaxing, anxiety reducing effects. The are also very effective for depression and sleeplessness.

15. Licorice Root

contains a natural hormone alternative to cortisone, which can help the body handle stressful situations, and can help to normalize blood sugar levels as well as your adrenal glands, providing you with the energy necessary to deal with the stressful situation at hand. Some claim licorice stimulates cranial and cerebrospinal fluid, thereby calming the mind.

Neurotransmitter Support is one of the best formulations on the market for brain energy metabolism. It is a feast for brains in need of restoration, providing the optimum combination to facilitate the transport of vital nutrients into brain cells, and assist in re-establishment of neuronal function. And it’s a healthy snack for an aging brain, as well, giving it all the essentials necessary to support our mood, memory, and cognitive abilities, which tend to slow down as the years pass by.

by DAVE MIHALOVIC

 

Dave Mihalovic is a Naturopathic Doctor who specializes in vaccine research, cancer prevention and a natural approach to treatment.

 

Sources:
vtherbcenter.org
preventdisease.com
care2.com
life-choice.net
about.com