THE DIET


Acid/Alkaline
Anti-Infl. Diet
Avocado Seeds
Bk.Notes
Blackberries
Blueberries
Bragg Liquid Aminos
Bread
CheeseTrap
Cucumbers
Dark Chocolate
Drinks
Eat It Later
Fish
FODMAPS
Food Synergy
Fruits
GMO shit
Grain Free
Graina hidden
InflammationDiet
Keto Dietgreatrecipes
KraftThou
Liver
Losing Weight
LowCarbExplained
Magnesium
Meals
Micro Greens
MindlessEating
Nightshades
Nuts
Ornish,Dean Pgm.
Other Notes
Phosphorus
Pineda Diet
[Anti-inflammatory]
Plan Summary
ProteinPowder
Purslane
Quinoa
Really Low
Recipes
Refrigerate?
ReverseDiabetes
Salad Dressings
Sauces
Seafood
Smoothy Recipe
Snacks
Stories
Super Foods
Teas
Turmeric
Vedda Diet
Vegetables
Videos
WFPB Res.&
What is 20 carbs?
What to Avoid


Reverse Diabetes

Notes from Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs, by Neal D. Barnard, Bryanna Clark Grogan

If your experience with diabetes has been one of gradually escalating medication doses, ever-increasing weight, and increasing worry about the risk of complications, you will learn how to reverse those trends.

What we will zero in on is the type of food you eat. That has emerged as the critical factor, as you will soon see.

Unlike with medication treatments, the “side effects” of the menu change are good ones: weight loss, lower cholesterol levels, lower blood pressure, and increased energy.

Even when the disease has evolved to the point of serious complications, it is not too late for marked improvements to occur.

In a careful analysis that kept exercise and medication use constant, we found that the new diet controls blood sugar three times more effectively than the previous “best” diet. It also accelerates weight loss and controls cholesterol better than the old gold standard. Other investigators have shown that this kind of diet also has dramatic benefits for the heart and leads to a healthy drop in blood pressure.

We showed her how to change her diet. There were no limits on how much she could eat or on how many calories or grams of carbohydrates she could have. But we did ask her to make a major change in the type of food she chose.

And there was more—another benefit she had not anticipated. For years, she had had arthritis pain so severe she could not open a jar. After a few months of a new diet, she suddenly realized that her arthritis symptoms were completely gone.

this program is designed to help you understand the cause of diabetes and how to correct it to the fullest extent that diet and lifestyle changes possibly can.

Normal fasting blood glucose is less than 100 mg/dl

After a 2-hour glucose tolerance test, the value should be less than 140 mg/dl

Diabetes runs in families,

HEMOGLOBIN A1C

Hemoglobin is the pigment that gives color to your red blood cells and whose job it is to carry oxygen. What the A1c test actually measures is how much glucose has entered your red blood cells and become stuck to hemoglobin.

Diabetes medications can be lifesaving. They can reduce your blood sugar and, over the long run, cut your risk of complications. And if diet and lifestyle changes do not do the job, it is a serious mistake to forgo medications

diet and exercise can often be dramatically effective.

doctors are required to attend medical courses to maintain their hospital or university affiliations, and drug companies have cornered the medical education market.

You, the drug consumer, are stuck with the bill for all this. A typical diabetes pill contains a few cents’ worth of active medication, but the retail cost is heavily inflated by its manufacturer’s promotional expenses

The test strips cost about $1 each

reverse diabetes—to decrease blood sugar, medication doses, and the risk of complications—and using surprisingly simple diet changes.

switching to a healthier diet has a powerful influence on the workings of your cells,

professionals are likely to prescribe a diet that includes very little sugar. They will also ask you to limit starchy foods—such as bread, potatoes, rice, and pasta

Large population studies showed that diabetes was rare in Japan, China, Thailand, and other Asian countries. It was similarly rare in parts of Africa. People in countries where diabetes was uncommon were not following anything like a “diabetes diet.” They did not avoid carbohydrates; they ate starchy foods every day.

For a Japanese adult, a move to North America dramatically increased the risk of diabetes. Heart disease, obesity, and other problems

important point: Carbohydrates do not cause diabetes.

Meat, cheese, and other greasy foods are displacing rice and vegetables. As the Japanese diet has become Westernized, the prevalence of diabetes has exploded.

The inescapable fact is that the problem is not carbohydrates (that is, sugar and starch). The problem is in HOW the body processes them. If we can repair your body’s ability to absorb and use carbohydrates, not only can you enjoy healthy carbohydrate-rich foods without worry, but diabetes itself ought to improve—perhaps even go away.

Glucose cannot get into the cells, and it builds up in the bloodstream.

What if someone were to jam chewing gum into the lock? really nothing wrong with the lock except that it is now filled with gum. To make it work again, we need to clean it out.

The new approach to diabetes is based on cleaning out your biological locks. Our goal is to help your insulin “key” work the way it is supposed to.

We tested a diet that focused not on limiting carbohydrates but rather on getting as much fat off the plate as possible. We thought if we could do that, perhaps we could clean out the “lock” mechanism that opens the cell doors.

we put no limit on carbs at all. There was also no limit on portions.

for breakfast, they had to choose from old-fashioned oatmeal, half a cantaloupe, or whole grain toast.

We kept the use of vegetable oils as minimal as possible, too.

In just 12 weeks, the average participant had lost 16 pounds. Their fasting blood sugar had dropped 28 percent.

we designed another study. Once again, we zeroed in on animal fat and vegetable oils.

The results were quick and impressive. The vegetarian group participants lost about a pound per week; The tests showed that our participants were physically changing. their bodies’ cells were becoming more and more sensitive to insulin. improved by 24 percent.

The diet was vegan and was low in fat.

we encouraged everyone to be selective about the kinds of carbohydrates they ate. Instead of white bread, we encouraged them to choose rye or pumpernickel. Instead of baking potatoes, we favored sweet potatoes and yams.

After 14 weeks on the experimental diet, it was clear that the participants had a significant increase in their after-meal calorie burn; their after-meal calorie-burning speed increased by 16 percent.8 What was happening was that the diet had made their cells more sensitive to insulin’s action, so they were able to take in nutrients more quickly. Glucose got out of the blood and into the cells, where more of it could be burned up, so to speak. These calories are released as body heat rather than being stored as body fat.

the vegan diet was three times more effective. It had reduced A1c by 1.2 percentage points (the average person’s value fell from 8.0 to 6.8 percent during the 22-week study).

a 1-point drop in A1c for people with type 2 diabetes lowers the risk of eye or kidney complications by about 37 percent.

... "And I '’t get tired in the afternoon like I used to.” I have much more energy and really feel tremendous.”

Dean Ornish, MD, a low-fat, vegetarian diet. The patients’ coronary arteries, which had been blocked by years of poor diet, were actually starting to open again. The difference was clearly visible in 82 percent of the patients after 1 year.

same sort of diet change reduces blood pressure. Blood pressure is also reduced by the potassium in vegetables and fruits, and other characteristics of plant foods augment this benefit.

persistently high blood sugar can attack the blood vessels of your heart, eyes, kidneys, and legs.

A diet change that brings your blood sugar under control, brings your blood pressure down, and helps rejuvenate your arteries gives a measure of respite to the tiny blood vessels in your eyes. It does the same for the tiny vessels that make up the filtering unit in your kidneys, making it less likely that you will ever need dialysis. And of course, it works powerfully inside the heart.

each cell of the body is rather like a gummed-up lock.

if fat, called intramyocellular lipid, accumulates inside the cell, it interferes with insulin’s intracellular signaling process. Tiny organelles, called mitochondria, are supposed to burn fat, and their failure to keep up with the accumulating fat may be the origin of type 2 diabetes.

I should emphasize that the fat inside your cells is different from the fat around your waistline. Even if you are quite slim, you may still be accumulating fat within your muscle cells. just as young people who smoke are setting the stage for cancer decades later, young people who accumulate fat inside their muscle cells are paving the way for diabetes.

intramyocellular lipids (intra- means “inside,” myo-is “muscle,” and lipid is “fat”—literally, fat inside muscle cells). In type 2 diabetes, the problem appears to be too few mitochondria. the number of mitochondria you have depends on what you eat.

fat builds up quickly. Depending on the foods you eat, you can pack fat into your cells surprisingly rapidly.

The genes that produce mitochondria were in fact partially disabled. fatty foods—meat, eggs, nuts, or avocados

critically important point: The fat inside your cells is not a permanent fixture. If the influx of fat stops, the fat inside the cells dissipates, and when that happens, the cells start to regain their normal function.

In Part 2, you will see how to select foods to address this problem in the most powerful way possible. A Powerful New Menu. You will focus on what you eat, so how much you eat generally takes care of itself.

three guidelines. Set aside animal products. Keep vegetable oils to a minimum. Favor foods with a low glycemic index.

the fat you eat can rapidly increase the amount of fat in your cells. Exactly the opposite happens in people who avoid animal products. people following a vegan diet had 31 percent less intracellular fat. That means improved insulin sensitivity.

animal products are the only source of cholesterol in the diet, leaving them off your plate also eliminates all the cholesterol from your diet.

for breakfast, oatmeal with cinnamon or blueberries, half a cantaloupe, and some rye toast., veggie sausage or veggie bacon.

For lunch, veggie chili or hearty lentil soup. a veggie burger.

dinner spaghetti with tomato sauce and fresh basil. bean burrito (hold the cheese).

Chinese restaurant, many vegetable dishes on a bed of rice.

why eliminate chicken and fish?” the nutritional makeup of these foods may surprise you. They have significant amounts of fat and cholesterol, and they lack the fiber and healthy carbohydrate you need.

chicken fat.. Much of that fat is the “bad” form—saturated fat,

fish have fat, saturated fat. Some, such as shrimp and lobster, are much higher in cholesterol, ounce for ounce, than steak.

Omega-3 fats are reputed to reduce inflammation and block the formation of blood clots that could lead to heart attacks. There is increasing evidence, however, that omega-3s are no panacea.

meta-analysis found that whether omega-3 oils were consumed in fish or as supplements, they offered no significant protection against cardiovascular disease, cancer, or risk of death.

if you are looking to lose weight, it is important to note that “good fats” pack in just as many calories as “bad fats.”

animal protein can harm the kidneys, and protecting them is a key goal. Protein from plant sources is the way to go.

She started her day with oatmeal topped with cinnamon and fat-free vanilla soy milk. At midmorning, she liked to have a snack, usually fruit such as apples, bananas, raspberries, blueberries, grapes, or oranges. For lunch, she had a hearty vegan soup such as minestrone, vegetable soup, sweet potato soup, or chili, along with a salad made with spinach leaves; tomatoes; red, yellow, and orange bell peppers; kidney beans and chickpeas; and other ingredients. Her afternoon snack was often fruit, rye crackers, baked tortilla chips with salsa, or hummus and pita bread.

dinners were quick and easy: a veggie burger with frozen mixed vegetables, which she microwaved. or a bowl of bran cereal. A late-night fruit snack rounded things out.

Nancy preferred to keep it simple and started making a large pot of soup to eat all week.

Lunch or dinner was pasta or burritos along with fresh vegetables and fruits. Sometimes his taste called for salads, usually dressed up with beans, blood oranges, or other additions.

read labels

some of the biggest sources of fat are lurking in the dairy section. Milk, cheese, and ice cream.. fat-free varieties, a big load of lactose sugar.

Tabatchnick, McDougall’s, Health Valley, and Amy’s,

guidelines: You should follow them exactly, because even slight variations may affect your results.

Choose foods from plant sources. Avoid all animal products and keep vegetable oils to a bare minimum. Favor foods with a low glycemic index (GI).

New Four Food Groups Whole Grains: Legumes [Beans]; Vegetables: Fruits

Other Permitted Foods Fat-free salad dressings and other fat-free condiments, Coffee, Occasionally, alcoholic beverages

Rarely, sugar, nuts, seeds, dark chocolate (made without milk), full-fat soy products such as tofu, tempeh, soy cheese, etc.

Foods to Avoid Meats, poultry, fish, eggs (whites and yolks), and all dairy products (regular and fat-free), including milk, yogurt, cheese, ice cream, cream, sour cream, butter, etc. Added oils, such as margarine, salad dressings, mayonnaise, cooking oils, etc. Fried foods, such as potato chips, french fries, onion rings, doughnuts, etc. Avocados, olives, and peanut butter Refined foods and/or foods with a high glycemic index, such as white bread and white potatoes

The lowdown on dairy, Dairy fat. Cow’s milk derives, believe it or not, 49 percent of its calories from fat.

That 2% figure refers to fat content by weight, which is deceptive.. 2% milk, about 35 percent of calories come from nothing but fat. Most of it is saturated fat, the very kind that is linked to insulin resistance and raises cholesterol levels. Typical yogurt, ice cream, and sour cream products are high in fat, too. Cheese is loaded with it. Many brands derive about 70 percent of their calories from fat. When the fat is skimmed away, the predominant nutrient in milk is actually sugar—lactose

Dairy proteins appear to accelerate the gradual loss of kidney function that can occur in diabetes.

People who have migraines often report improvement when they avoid certain foods, and milk and other dairy products are often at the top of the list.

rheumatoid arthritis.

other health problems--cancer—The explanation appears to lie in hormonal effects caused by milk.

substitutes: soy milk, rice milk, almond milk, and many others. You will want to choose those lowest in fat and sugar.

After the age of weaning, the only beverage that is actually biologically required is water. Not soda, not juice, not milk—just pure water.

Eggs

There are just two problems with eggs: the yolk and the white.

2. KEEP VEGETABLE OILS TO A MINIMUM Oils creep in everywhere, it seems: cooking oils, salad oils, vegetable oils used in baking and in snack foods.

You still want to keep all oils to a minimum. Here is why. First, as you know by now, all fats and oils are loaded with calories. vegetable oils are as fattening as lard. All fats and oils are in fact equally fattening.

Second, if your goal is to regain as much insulin sensitivity as possible, you will want to eliminate not only animal fats but also added vegetable oils. Cleaning the animal fat out of your cellular “locks” does no good if you are going to clog them with vegetable grease.

Fried foods.

Added oils. Typical salad dressings and margarines have lots of fat. Oils used as ingredients. Many packaged foods and sauces include significant amounts of oil. Oils used in sautéing.

Top salads with fat-free dressings, lemon juice, or balsamic vinegar.

Use nonstick pans.

Steam-fry onions, garlic, or vegetables in water or another cooking liquid

Steam vegetables.

Consider using cooking spray to dispense small traces of oil in place of poured oils.

Read package labels. Look for products with no more than 2 to 3 grams of fat per serving or with a percentage of calories from fat of below 10 percent.

olive oil.

They take an enormous number of olives, discard their fiber and pulp, and leave you with pure fat.

It still has more calories and saturated fat than your body is designed to process to maintain optimal health.

There are, of course, traces of natural vegetable oils in vegetables, fruits, beans, and grains, but you need not worry about them. Your body does need a tiny amount of fat, and plants provide it naturally.

A few plant foods, such as nuts, seeds, olives, avocados, and some soy products, are naturally high in oil. You will want to keep them to a minimum.

3. FAVOR FOODS WITH A LOW GLYCEMIC INDEX

It is simply a number that indicates how rapidly any given food releases sugar into the bloodstream.

One example is white bread. In contrast, pumpernickel bread has a low GI. Its string of beads comes apart more slowly, passing into the bloodstream bit by bit. It has much less effect on your blood sugar.

the point of the glycemic index is to allow us to rate foods— to compare one against another—so we can choose the best ones.

A GI below 100 means the test food has less effect on blood sugar than glucose. A higher number means the food has a greater effect.

Two exceptions: watermelon and pineapple

Pasta is a low-GI food. Surprising, but true.

Pumpernickel and rye breads have a lower GI value,

Yams and sweet potatoes are low-GI foods in contrast to baking potatoes, which have a high GI.

Greasy meals today mean insulin resistance tomorrow.

It may surprise you to learn that pasta has a low GI. It does, particularly if it is served al dente, that is, not overcooked.

Even whole wheat bread, with shreds of fiber remaining, is easy pickings for digestive enzymes—they have no difficulty entering the air pockets and digesting the starch in the bread. Pasta is different. It is not made with yeast,

If you would like to look up the GI of individual foods, you can take a look at a Web site established at the University of Sydney in Australia: www.glycemicindex.com. Just type in the name of the food, and all the testing results will appear.

Notes: Values of 55 or below are considered low, 56 to 69 are medium, and 70 and above are high.

These guidelines work together. Meeting one of them is not enough.

Just as a car performs dramatically better when it has the fuel it was designed for, your body performs far better when you give it the foods it needs.

Increased insulin sensitivity.

As you know by now, evidence shows that a diet change can have a quick and decisive influence on the amount of fat inside your cells. As the amount of fat drops, your cells become more and more sensitive to insulin, allowing your blood sugar to come down.

Easy weight control.

the diet you are beginning causes a weight loss of about 1 pound per week.

“How does this work?” you may ask. How can you lose weight if you are paying no attention at all to portion sizes, calories, and carbohydrates? There are three main reasons. First, the foods have very little fat, so you are eliminating the main source of unwanted calories.

Second, the vegetables, fruits, beans, and whole grains you are bringing into your diet give you a healthy dose of fiber, which is filling enough to turn off your appetite

Third, these foods cause a slight boost in your after-meal calorie burn.

Your arteries are starting to breathe a sigh of relief. The damage of diabetes is 'e to the arteries, for the most part, leading to problems in your heart, eyes, kidneys, and nerves.

Reversing symptoms.

21 people with type 2 diabetes, all of whom had painful neuropathy—the nerve symptoms that arise as the nerves show signs of damage. In just 2 weeks, 17 of the 21 reported complete cessation of their nerve symptoms, and the remaining 4 had noticeable improvements.

changes in the eye— exudates in the retina—that sometimes occur in diabetes start to improve or even disappear

Step 1: Build your diet from four healthy staples—whole grains, legumes, vegetables, and fruits.

a hearty sweet potato chowder, spinach lasagna, Cuban black beans and Spanish rice, or lentil and carrot soup. And there are endless other possibilities.

When selecting grains, let the glycemic index guide you.

The legume group includes the endless array of soy products, from veggie burgers to meatless hot dogs, tofu, tempeh, miso, and every conceivable kind of deli slice. Legumes are hearty, high-protein foods with a remarkably low GI. putting these healthy powerhouses front and center on your menu is a great way to drive down your weight, blood sugar, and cholesterol.

have two or even three different vegetables with your dinner. main exception is baking potatoes, so favor yams and sweet potatoes instead.

if you are on medications, you may need to avoid grapefruit. This citrus fruit inhibits intestinal enzymes that metabolize several medications. The grapefruit effect lasts for 24 hours or more, and in rare cases, the concentrations of drugs in the bloodstream can increase to toxic levels.

most of us tend to stick to our favorite meals. We may have eight or nine different dinners we like, and we pick from that repertoire night after night. All you need to do is to find eight or nine healthy meals that suit your tastes, and you are set.

identify meals that fit our criteria and appeal to you.

your taste buds have a memory of about 3 weeks

Step 4: Get to Know Transition Foods

soybeans into a frankfurter. veggie burgers, and veggie sausages. look and taste very much like the real thing, with zero animal fat and cholesterol.

Soy milk has arrived along with rice milk, almond milk, oat milk, and other

look at the labels.

Choose the vegan versions, and look for those that are lowest in fat.

COMPLETE NUTRITION

potassium in veggies to lower blood pressure,

Let me offer a word of reassurance. If you choose your meals from a variety of whole grains, legumes, vegetables, and fruits and add any common daily multivitamin, you will have your bases covered. A healthy diet of beans, grains, vegetables, and fruits provides all the protein you need. In fact, you are better off

animal protein can be hard on the delicate tissues of the kidneys, the risks of calcium loss and kidney stones associated with animal protein.

milk’s benefits are, for the most part, a myth.

Women who drank three glasses of milk a day were just as likely to break a hip as women who never drank it.

only about one-third of milk’s calcium is absorbed by the body. The other two-thirds simply passes out with the wastes. In addition, milk contains animal protein and sodium, both of which tend to increase calcium loss through the kidneys.

you need some calcium in your diet, but it should come from healthful sources, namely green leafy vegetables and beans.

Iron.

Iron is a double-edged sword. You need iron to build hemoglobin, which your red blood cells use to carry oxygen from your lungs to your body tissues. But too much iron can be toxic. It can increase the risk of heart problems and may even worsen insulin resistance. Iron encourages the production of unstable molecules called free radicals... are linked to heart disease, cancer, and even certain aspects of the aging process. The most healthful iron sources are the same foods that bring you calcium: beans and green leafy vegetables. They are rich in iron but carry it in a special form called non-heme iron. Your body easily absorbs this form when it’s in need of more iron, but the iron passes harmlessly out of the body when you have all you need.

Zinc.

Zinc plays important roles in immune function, wound healing, and many other biological functions, but as with iron, you can have too much of a good thing. The most healthful sources include legumes, nuts, and fortified breakfast cereals (e.g., Post Grape-Nuts, bran flakes, and granola).

Fat.

Your body’s actual fat requirement is minuscule,

wrong kind—saturated fat, which boosts cholesterol and aggravates insulin resistance. Nuts, seeds, avocados, olives, and full-fat soy products are also high in fat. Although they are low in saturated fat, the overall amount is high, and you should limit these foods accordingly.

Vitamin B12. Your body uses vitamin B12 to keep nerves and blood cells healthy. The amount you need is extremely small. The most convenient source is any typical multivitamin. You will also find it in many fortified breakfast cereals, fortified soy milk, and other supplemented products.

Vitamin D.

Technically, vitamin D is not a vitamin at all. It’s actually a hormone produced by sunlight on your skin, which is then converted to its active forms as it passes through your liver and kidneys. Once activated, it helps you absorb calcium and helps protect your cells against cancer, among other functions.

How to Get Started

Take out a sheet of paper and jot down the headings “Breakfast,” “Lunch,” “Dinner,” and “Snacks.” You are about to make a 1-day menu. Simply write down foods you like that meet the three guidelines set out in the previous chapter. In a nutshell, we are choosing foods that are:

Vegan:

Low fat: reading labels, choose foods with no more than 2 to 3 grams of fat per serving.

Low glycemic index:

Certain foods have an especially low GI value: beans and other legumes, green leafy vegetables, most fruits, barley

Surprisingly, pasta has a low glycemic index, unlike other wheat products.

Hot cereals such as oatmeal or whole grain wheat cereal with cinnamon, raisins,

Cold cereals such as bran flakes with fat-free soy or rice milk and/or berries, peaches, or bananas Melon, cantaloupe, bananas, or any other fruit Rye or pumpernickel toast topped with cinnamon (no butter or margarine)

Veggie sausage Veggie bacon

Breakfast burritos filled with “refried” beans, lettuce, and tomato (no egg or cheese)

English baked beans

Oatmeal. removes cholesterol from your body. helps bring your blood sugar under control, and its high fiber content helps you lose weight. Choose old-fashioned oatmeal, not instant or 1-minute varieties. Unlike quick-cooking types, old-fashioned oats have intact grains. The more intact the grain, the lower the GI, and the longer the cereal keeps you satisfied. For an extra blood sugar–lowering effect, top your bowl with cinnamon

Breakfast burritos. No time for breakfast? Breakfast burritos to the rescue. You buy them frozen, pop them in the microwave, and in a couple of minutes, you have a hearty, healthy breakfast. Amy’s is a popular brand, with a variety of frozen burritos made with beans, tofu, tomatoes, and other ingredients.

Starchy or sugary foods naturally increase the production of serotonin—the same feel-good chemical that is boosted by antidepressants... the result is postbreakfast drowsiness. In fact, some people actually use starchy foods as a remedy for insomnia. A high-protein food blocks the serotonin-producing action, Any high-protein food will do: veggie sausage, veggie bacon, scrambled tofu, beans, or even a spoonful or two of chickpeas—the kind you’d normally throw on a salad.

LUNCH IDEAS

Garden salad with fat-free dressing, lemon juice, or soy or teriyaki sauce Three-bean salad

Split-pea soup Hummus sandwich on rye bread with sliced tomato and cucumber

Dinner

Angel hair pasta with tomato and mushroom sauce

Snacks

Apples, oranges, bananas Pasta salad Black bean and corn salad Grain-based salad, such as noodles, couscous, bulgur, or rice

Soups Minestrone Mixed vegetable Mushroom barley

Black bean Vegetarian chili

Sandwiches/Wraps CLT: sliced cucumber, lettuce, and sliced tomato on rye bread with Dijon mustard

Sandwich made with fat-free meat alternatives such as veggie turkey, bologna, or pepperoni slices or barbecued seitan (wheat gluten), plus your favorite sandwich veggies on rye bread Black bean dip, bell pepper and tomato slices, and lettuce wrapped in a whole wheat tortilla Italian eggplant sub: baked eggplant slices, pizza sauce, and “sautéed” mushrooms on a whole grain sub roll Black bean and sweet potato burrito with corn and tomatoes

Extras Fresh fruit Chickpeas Cut-up vegetables

Salads.

Add cucumber and tomato slices and by all means, chickpeas, kidney beans, or other legumes to your salad. They provide plenty of nutrition and are great at holding your blood sugar steady.

If you are looking for convenience, Manischewitz brand dried soup mixes are timesavers. Just add them to boiling water and let them simmer. If you like, add tomatoes, green chiles, or any frozen or fresh vegetables. Stir a tablespoon or two of nutritional yeast into each bowl for a savory touch. If you add extra carrots, tomatoes, frozen vegetables (e.g., broccoli, kale, cauliflower, or green beans), and spices, you will turn your soup into a stew.

Tabatchnick frozen soups offer generous servings of split pea, mushroom barley, and other flavors with simple ingredients and virtually no fat.

One caveat about prepared soups: choose lower-sodium brands. Aim to keep your total daily sodium intake to less than 2,000 milligrams.

Sandwiches.

A BLT made with veggie bacon, lettuce, tomato, and mustard is a great choice. My own keep-it-simple sandwich is a CLT, made on toasted rye bread with lettuce, sliced cucumber and tomato, sometimes a vegan deli slice or two, and topped with mustard.

Speaking of condiments, mustard is fat-free; make it your spread of choice. Most mayonnaise spreads are just the opposite—they are loaded with fat. One exception is Nasoya’s fat-free, vegan Nayonaise spread. Frozen meals.

Some favorites include vegan enchilada or burrito dinners and pizza or pasta dishes. Amy’s brand includes a full range of vegan selections.

DINNER IDEAS

Pasta marinara: Some commercial sauces are fine. Choose those lowest in fat and free of cheese and other animal products.

Favor whole grain pasta. Add some broccoli or spinach (prepared fresh or frozen), and you will be set.

Beans and rice: Try Cuban black beans with salsa, vegetarian baked beans, or fat-free “refried” beans.

Soft tacos: Start with a whole wheat tortilla and add beans, lettuce, tomato, and salsa.

Chili: Vegetarian boxed versions are fine.

Veggie lasagna: Use low-fat tofu to replace the ricotta and add layers of grilled veggies.

Rice pilaf, Spanish rice, or packaged rice dinners: Many commercial brands are fine, but omit the butter.

Fried rice and vegetables: Use a nonstick pan and season this meal with low-sodium soy sauce.

Fajitas: Lightly sauté sliced bell peppers, onion, and eggplant in a nonstick pan and add fajita seasonings.

Stew made with chunky vegetables in a savory sauce

Mushroom stroganoff

Ethnic foods are often great choices, These foods take advantage of the fact that plant-based diets are much more common in other countries than they are in North America.

If your idea of dinner is sending out for pizza, it can still be vegan and low in fat. Just ask for all-vegetable toppings, such as mushrooms, peppers, onions, sun-dried tomatoes, and capers. Hold the cheese and ask for extra tomato sauce instead. add veggie pepperoni or other deli slices [and vegan cheeses]

SNACK IDEAS

Fruits have a surprisingly low GI in most cases, and they are unbeatable for nutritional value. Keep apples, oranges, pears, bananas, and other fruits on hand. Some people like to keep a bowl of cantaloupe and melon chunks in the refrigerator

Instant soups

A simple sandwich of lettuce and sliced cucumber and tomato with mustard on rye bread will fill you up, with nothing to regret.

Three-bean salad will hold you until dinner.

Other simple snacks include bran cereal with soy milk, pumper-nickel or rye toast with jam, carrot sticks,

A Balanced Dinner

A good way to make sure your dinner is well balanced is to fill about a quarter of your plate with a legume dish. That means beans, peas, or lentils. You might choose baked beans, a bean burrito, or black-eyed peas, for example. These foods are rich in protein, soluble fiber, and minerals and have wonderfully low GIs. [tofu (which counts as a legume because it is made from soybeans)]

Next, fill another quarter of your plate with a starchy food such as brown rice, a yam, or pasta.

Finally, fill the remaining half of your plate with vegetables. Ideally, choose two different varieties

Add fruit for dessert,

CHOOSING YOUR MENU FOR THE COMING WEEK

Pencil in some breakfasts, lunches, dinners, and snacks for the next 7 days. It is fine to repeat items, use leftovers, or make your life easy in any way you can.

Remember, though, do not limit calories or skip meals.

answer, “les restes d’hier.” This sounds exotic until I explain that the phrase is actually French for “leftovers.”

Let’s Go Shopping

You will notice that prices for healthful foods vary widely.

Overall, vegetarian foods are less expensive than meaty or cheesy products. Beans, fresh and frozen vegetables, pasta, rice—these humble ingredients cost very little.

However, health food stores sometimes put premium prices on prepared products, which is true for nonvegetarian as well as healthy vegan items. You will soon sort out your best choices.

multivitamin. The best ones are iron free and vegetarian.

BASIC FOODS TO TASTE AND TRY

stock your shelves with a couple of cans of black beans (and a jar of salsa), fat-free “refried” beans, and any other varieties you see.

Frozen vegetables. Convenience is the word here. If you are the slightest bit pressed for time, you will be glad you have vegetables in your freezer that just need a little steaming. Nutritionally, frozen vegetables are equivalent to fresh. Look for broccoli, winter squash, petite brussels sprouts, carrots, cauliflower, and anything else you fancy.

Lentil soup. Lentils assert themselves in a hearty and healthful soup. Keep a can or two on hand.

Chickpeas in salads, soups, pasta sauces, and stir-fries. You can even eat them for breakfast. Keep a few cans on your shelf; the extra small cans with pop-top lids are especially convenient.

Toppings. Dijon mustard is great for sandwiches, and lemon juice or apple cider vinegar are great on green vegetables and salads.

Salsa was just made for beans, and fat-free dressings of any variety are handy, too.

Brown rice. Most people have never tasted a properly prepared bowl of rice. The trick is to select brown rice, toast it slightly, and cook it like pasta, using what may seem like too much water and draining away the excess at the end.

Spaghetti sauce. Take a few minutes to read labels on jars of marinara sauce to find varieties that exclude cheese and other animal products and keep oil to a minimum.

Meat substitutes.

Read the labels, though, and skip products with animal-derived ingredients or more than 2 to 3 grams of fat per serving.

Nutritional yeast dissolves into spaghetti sauces, stir-fries, casseroles, soups, and lots of other recipes, adding a subtle cheese-like taste.

What to Do with Unhealthy Foods?

That’s easy: Get rid of them.

do not keep tempting foods nearby. They present more of a temptation than you need.

Check the Label

There are two things you want to look for on product labels.

First, check the ingredient list to make sure there are no animal-derived ingredients. Common ones include milk solids, whey, casein (and various casein derivatives, such as sodium caseinate), egg products, and gelatin. Also be on the lookout for partially hydrogenated vegetable oils, which are as bad as saturated fat.

Next, check the Nutrition Facts. Ideally, a serving of a food will have no more than about 2 grams of fat and should have zero cholesterol. If the cholesterol content is anything other than zero, the product contains some animal-derived ingredient. Plants do not contain cholesterol.


My Meal Plans

Build your diet from four healthy staples—whole grains, legumes, vegetables, and fruits.
your taste buds have a memory of about 3 weeks
potassium in veggies to lower blood pressure,
One caveat about prepared soups: choose lower-sodium brands.

A Balanced Dinner - 1/4 legume, 1/4 starch, 1/2 veggies 2 or more kinds
Legumes = soy, beans, peas, or lentils. Starch = brown rice, a yam, WW/rye/pumpernickel bread, or pasta

Menu

A Balanced Dinner - 1/4 legume, 1/4 starch, 1/2 veggies 2 or more kinds
Legumes = soy, beans, peas, or lentils. Starch = brown rice, a yam, WW/rye/pumpernickel bread, or pasta

BREAKFAST:

Oatmeal w/ fruit & cinnamon
Post Grape-Nuts w/ soymilk & fruit & cinnamon
BLT or ham sandw. on Ez. w/ mustard, onion or pico
CLT: sliced cucumber, lettuce, and sliced tomato on rye bread with Dijon mustard
Sandwich made with fat-free meat alternatives, plus your favorite sandwich veggies
WW tortilla with black bean dip or refried, lettuce, bells & tomato slices
Takatak w/ brn.Rice, fruit
Bean burrito, salad
TRY:
-Italian eggplant sub: baked eggplant slices, pizza sauce, and “sautéed” mushrooms on a whole grain sub roll
-Rye or pumpernickel toast topped with cinnamon & vegan butter

LUNCH/DINNER:

Garden salad with fat-free dressing, lemon juice, or soy sauce, add garbanzos or blk beans, wasa?
Pasta marinara: low-fat sauce. Add some broccoli or spinach
Beans and rice, salad
Veg'n baked beans, wasa, salad
Veg'n baked beans w/ frankfurters, wasa, salad
Chili, onions or pico, bread or Wasa? Salad or veggies
Salad of pasta or corn or grain [fix ahead]
CLT: sliced cucumber, lettuce, and sliced tomato on rye bread with Dijon mustard
BLT or ham sandw. on Ez. w/ mustard, onion or pico
Soup with N.Yeast, wasa, veggies
Bean burrito, salad
Barracho beans,wasa crackers, pico/onion, salad
Field Roast Frankfurtercut into Bush's Baked Beans, Hot Mix Pickled Vegetables, bread or Wasas
Hot dogs: 2 breads, 2 FieldRoastFrankfurters, mustard, maybe relish
TRY:
OrnishSwtPotato--BakedSweetPotatoW/Skin;MixedVeggiesFrozen;2cups;NutYeast<
SaladGreensTomato--Salad Greens, 1 cup;Roma Tomato, 4 tomato medium;Vinegar Wine Red, 2 Tbs;Chives, raw, 1 tbsp chopped;Walden Farms - Amazin Mayo, 1 cup(s)= 73c

EAT OUT Ethnic foods:
Pizza low fatask for all-vegetable toppings, such as mushrooms, peppers, onions, sun-dried tomatoes, and capers. Hold the cheese and ask for extra tomato sauce instead.. add veggie pepperoni and vegan cheeses.
Fruit for dessert
TRY:
-Pasta salad, -Corn salad, -Grain-based salad
-Cuban black beans with salsa
-Soft tacos: WW tortilla add fat-free “refried” beans, lettuce, tomato, and salsa.
-Fried rice and vegetables
-Rice pilaf, Spanish rice, or packaged rice dinners
-Fajitas: Lightly sauté sliced bell peppers, onion, and eggplant in a nonstick pan and add fajita seasonings.
-Stew made with chunky vegetables in a savory sauce
-Mushroom stroganoff
-LentilsRiceVeg-AnnieChunSproutedBrownRice,RedBellPepper1cupSliced;Dice'ion1cup;GrdCumin1tbsp,LentilsNoSalt
-LentilSalad-Lentils1CanDrained;BellPepperRed1lg;CucumberWithpeel-1cupslices;Onion1cupChopped;BalsamicVinegar2tbsp

SNACKS:

Fruits: apples, oranges, pears, bananas, melons, berries, et al.
Instant soups
sandwich of lettuce and sliced cucumber and tomato with mustard on rye bread
Three-bean salad
cereal with soy milk
pumper-nickel or rye toast with jam
carrot sticks

Takatak & brn.Rice
Veggie Drink: BlueberryConcentrate(1 tbsp);Celery3cup,Power Greens,RedBellPepper,Parsley,4ozLemonJ,Cabbage,Cuke

FROZEN, add veg or salad:

Amy's Black Bean Tamale Verde, 10.3 oz
Amy's Thai Red or Green Curry Amy's, 1 box
Amy's Gluten Free Garden Vegetable Lasagna 10.3 oz
Amy's Asian Noodle Stir Fry 10 oz
Amy's Light & Lean Soft Taco Fiesta 8 oz [brn.rice, blk.beans]
Amy's Gluten Free Non-Dairy Burrito Organic Beans & Rice 5.5 oz
Amy's light & lean Sweet & Sour Asian Noodle
TRY: Tabatchnick froz.Soups, Manischewitz DriedSoups, VeganBreakfastBurritos



Meal Plans

Daily target = 1800 cal less 20% = 1440.
Breakfast 370, lunch 350, Dinner 380, Snack 340

1 cup = 8 oz.; 1 oz = 2 tbsp or about 12 chips; 1 pint = 2 cups

BaconHalfSandw CO--3sl soy bacon, 1 ezekial, 1tbsp M.Whip= 255c
BarrachoBeansPotSld co Lunch--Taco Cabana Barracho Beans, 1.5 cup Heb - Potato Salad, 3 oz 6tbsp= 353c
BarrachoWasa C--2c barracho beans,1 wasa cracker,pico= 355cbr> BkPotCaramalize'ionMushrm--Potatoes, Russet, flesh and skin, baked, 1 potato medium (2-1/4" to 3-1/4" dia.); Red Onion, 2 Cup, Chopped; Mushrooms, white, raw, 2 cup, pieces or slices= 231c
BkPotOnionBkBeans-- Potato, Russet, flesh and skin, baked; Red Onion, 1 Cup, Chopped; Bush's - Homestyle Baked Beans, 0.5 cup= 324
BkPotSalsaOnion--Potatoes, Russet, flesh and skin, baked; Red Onion, 1 Cup, Chopped; Pace - Salsa, 1 cup(s)= 264
BLT c breakfast--Miracle whip - Miracle Whip, 1 tbsp; Sweet Earth - Benevolent Bacon - Hickory & Sage, 3 slices; Ezekial - Bread, 1 slice= 255c
FrankBeansPickledVeg--Field Roast - Vegetarian Frankfurter, 1 sausage; Bush's - Vegetarian Baked Beans, 1/2 container; Mezzetta - California Hot Mix Pickled Vegetables, 10 pieces (32g)= 320c
FrankSandwMiracle CO--LightlifeFrank,1 Ezekial, 1tbsp Miracle= 170c<br> GrapenutsBerries C--1/2 cup grapenuts, 2c soymilk,1/3 frozBerries= 490c
LentilsRiceVeg--Annie Chun's™ - Sprouted Brown Sticky Rice, 1 Tray (180g);Bell Pepper, Red, 1 cup sliced;Diced Red Onion, 1 cup;Ground Cumin Seed, 1 tbsp;Lentils Canned No Added Salt #, 0.5 container= 482c
LentilSalad--Lentils - 1 Can drained; Raw - Bell Pepper, Red, 1 large; Cucumber - With peel, raw, 1 cup slices; Red Onion, 1 Cup, Chopped; H-E-B - Balsamic Vinegar of Modena, 2 tbsp= 219c
Nachos C--Doritos 11,1c cheese,Jalapenos= 585c
OatsAppleDates2-- Steel Cut Oats, 0.3 cup;Gala Apple, 1 medium apple;Date, Medjool 2 pitted (with skin)= 380c
OrnishPotatoBreakfast--Baked Potato Flesh & Skin 1 medium;Mixed Veggies 2 cup;Kal - Nutritional Yeast Flakes, 20 g= 389
OrnishPotato--Baked Potato Flesh & Skin 1 medium;Mixed Veggies - Frozen Vegetables Carrots, Broccoli & Califlower, 2 cup;Kal - Nutritional Yeast Flakes, 20 g= 389c<br> SaladbigWasa4Bleu--Salad CO, 1 serving(s);Walden Farms Calorie Free Salad Dressing - Blue Cheese, 2 Tbsp (30g);Wasa Cracker - Whole Grain, 4 Cracker= 302c
SaladGreensTomato--Salad Greens, 1 cup;Roma Tomato, 4 tomato medium;Vinegar Wine Red, 2 Tbs;Chives, raw, 1 tbsp chopped;Walden Farms - Amazin Mayo, 1 cup(s)= 73c
SandwF-amazin--Ezekial - Bread, 2 slice; Field Roast - Vegetarian Frankfurter, 1 sausage; Mt Olive - Kosher dill Pickle, 168 g (1 oz about 1/2 pickle); Walden Farms - Amazin Mayo, 2 Tbsp= 375
SpaghettiVegSauce--Spaghetti - Whole-wheat, cooked, 2 cupBirds Eye Steamfresh - Mixed Vegetables - Broccoli,Cauliflower & Carrots, 0.5 container (3 cs ea.); Vitacost - Certified Organic Roasted Garlic Pasta Sauce, 0.5 cup (125g)= 467
TakatakRiceBreakfast-- Annie Chun's™ - Sprouted Brown Sticky Rice, 1 Tray (180g); Tasty Bite - Mushroom Takatak, 1 Pack (5 oz.)= 530
VegDrinkCO--Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp);Celery, raw, 3 cup chopped;Central Market Organics - Power Greens, 16 ounce;Broccoli, raw, 1 cup chopped; Red Bell Pepper, Raw, 1 cup;Raw - Yellow Squash (Medium), 1 small (100g);Parsley - Raw, Organic, 4 ounce;Lemon juice, raw, 2 lemon;Cabbage, red, raw, 2 cup;Cucumber - With peel, raw, 100 g= 657/7= 94c
Wasa3salsa6Ttcherryj4oz--Smart Juice - Organic Tart Cherry 100% Juice, 4 fl oz.;Wasa Whole Wheat Crackers - Cracker, 3 slice;Pace - Salsa, 6 tbs= 245c


1 cup = 8 oz.; 1 oz = 2 tbsp or about 12 chips; 1 pint = 2 cups

Bacon Sweet Earth, Hickory & Sage Smoked Seitan 2 Slices, 90 calories
Barracho beans Taco Cabana 1 cup 140 cal [1/2 pint]
Bean and Cheese Taco Generic - MM 1 Taco, 204 calories
Bread Ezekial, 1 slice, 80 calories
Breakfast Taco - Potato & Egg Taco Cabana, 1 taco, 210 calories
Cantaloupe 1 whole, 200 calories
Cantaloupe Cubes Fresh, 1 cup 160g, 54 calories
Cashew Nuts Small Handful, 25 g, 146 calories
Cashew nuts, dry roasted, with salt added 1 cup, halves and whole, 786 calories
Cheese Enchilada Plate Taco Cabana 1270 cal.
Cheese enchilada plate Generic MM 860 cal --1/2 save for later, no tortillas
Chips Potato - Original Ruffles, 1 oz (28 g/About 12 chips), 160 calories
Dip Artichoke HEB, 2 ounces 1/4 cup, 50 calories
Dip Spinach Heb, 2 TBSP, 110 calories
Doritos Lay's, 11 chips, 140 calories
Grapes Red Seedless Red Dragon Grapes, 1 cup, 101 calories
Guacamole Chalupa W/Beans, Lettuce, Tomato, & Cheese Taco Cabana, 1 chalupa, 340 calories
Miracle Whip Miracle whip, 1 tbsp, 40 calories
Miracle Whip, Light Kraft, 15 g (1tbsp), 20 calories
Pico De Gallo Taco Cabana, 1 oz., 5 calories
Pico De Gallo Fresh Homemade, 4 Tbsp, 33 calories
Pico De Gallo Generic - Homemade MM 0.5 cup, 34 calories
Pistachios - Dry Roasted W/ Sea Salt Shelled Heb, 0.25 cup, 170 calories
Pistachios Dry Roasted With Sea Salt Heb, 28 g (49 kernels w/o shells, 1/4 cup), 182 calories
Potato Salad Heb, 4 oz [1/2 cup], 190 calories
Spaghetti Sauce Tomato Basil Heb, 0.5 cup, 30 calories
Spaghetti Sauce Mezzetta Putanesca Sauce, 0.5 cup, 110 calories
Spaghetti Sauce Marinara Heb, 0.25 cup, 35 calories
Tortilla Flour Taco Cabana, 1 tortilla, 120 calories
Watermelon Seedless Cubes Heb, 0.5 Cup, 25 calories

Frozen:

Amy's Cheese Tamale Verde, 1 entree, 400 calories
Amy's Black Bean Tamale Verde, 10.3 oz, 340 calories
Shredded Cheddar Cheese Heb Sharp Cheddar Shredded Cheese, 0.333 cup, 110 calories
Amy's Two Cheese Enchiladas Frozen Cheese Enchilada&... 1 pc, 240 calories
Cheese Enchilada Beans Corn Tomato Amys Dinner, 1 dinner, 370 calories
Cheese Enchiladas Whole Meal Zz-amy's, 1 serving, 370 calories
Queso Enchilada Dinner 11 Oz. El Charrito, 1 dinner, 340 calories
Thai Red Curry Amy's, 1 box, 420 calories

Ala Carte:

Potato Salad Heb, 4 oz [1/2 cup], 190 calories
Doritos Lay's, 11 chips, 140 calories
Shredded Cheddar Cheese Heb Sharp Cheddar Shredded Cheese, 0.333 cup, 110 calories
Slaw Kfc, 1 cup, 180 calories
Watermelon 5 cubes= Seedless Watermelon Cubes Heb, 0.5 Cup x 2, 50 calories
VegDrinkBeg-- Cauliflower - Raw, 1 cup; Celery, raw, 2 cup chopped; Kale, raw, 220 gram; Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp); Lemon juice, raw, 1 lemon= 455
VegDrinkCO--Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp);Celery, raw, 3 cup chopped;Central Market Organics - Power Greens, 16 ounce;Broccoli, raw, 1 cup chopped; Red Bell Pepper, Raw, 1 cup;Raw - Yellow Squash (Medium), 1 small (100g);Parsley - Raw, Organic, 4 ounce;Lemon juice, raw, 2 lemon;Cabbage, red, raw, 2 cup;Cucumber - With peel, raw, 100 g= 657/7= 94c
SaladbigWasa4Bleu--Salad CO, 1 serving(s);Walden Farms Calorie Free Salad Dressing - Blue Cheese, 2 Tbsp (30g);Wasa Cracker - Whole Grain, 4 Cracker= 302c
Nachos C--Doritos 11,1c cheese,Jalapenos= 585c

1 cup = 8 oz.; 1 oz = 2 tbsp or about 12 chips; 1 pint = 2 cups

SNACKS:

Cashews, 10 g (x7 small handful), 15 calories
ChipsDips--Chile Con Queso Dip Heb, 2 TBSP, 60 calories; Texas Dippers Corn Chips Heb, 10 chips (28g), 160 calories = 220
Watermelon 5 cubes= Seedless Watermelon Cubes Heb, 0.5 Cup x 2, 50 calories
Pistachios Heb, 0.5 cup w/shells, 170 calories
Doritos Lay's, 11 chips, 140 calories
Dark Chocolate With Cranberries and Almonds Bar Endangered Species, 0.5 bar, 210 calories
Maraschino Cherries Heb, 1 cherry (7g), 10 calories
VegDrinkBeg-- Cauliflower - Raw, 1 cup; Celery, raw, 2 cup chopped; Kale, raw, 220 gram; Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp); Lemon juice, raw, 1 lemon= 455
VegDrinkCO--Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp);Celery, raw, 3 cup chopped;Central Market Organics - Power Greens, 16 ounce;Broccoli, raw, 1 cup chopped; Red Bell Pepper, Raw, 1 cup;Raw - Yellow Squash (Medium), 1 small (100g);Parsley - Raw, Organic, 4 ounce;Lemon juice, raw, 2 lemon;Cabbage, red, raw, 2 cup;Cucumber - With peel, raw, 100 g= 657/7= 94c
Wasa3salsa6Ttcherryj4oz--Smart Juice - Organic Tart Cherry 100% Juice, 4 fl oz.;Wasa Whole Wheat Crackers - Cracker, 3 slice;Pace - Salsa, 6 tbs= 245c
TomatoSaladGreens--Salad Greens, 1 cup;Roma Tomato, 4 tomato medium;Vinegar Wine Red, 2 Tbs;Chives, raw, 1 tbsp chopped;Walden Farms - Amazin Mayo, 1 cup(s)= 73c
Chili Cheese Corn Chips Heb, 1 oz. - 30 chips, 160 calories

EAT OUT:

Cheese Enchilada Dinner Tamollys, 1 plate, 770 calories Mama Marjies
Flour Tortilla Taco Cabana, 1 tortilla, 120 calories

WFPB Plan Summary

FOODS I EAT: squashes, root vegetables, corn, dark green, red & yellow vegetables (mostly raw), whole grains, spices, some limited legumes & fruit.

FOODS I LIMIT: legumes to 1 cup per day (too much protein), fruits 1 serving or less per day (too much fructose, stimulates insulin production & appetite), alcohol 2 drinks (89 grams ea.) per week (too many calories, stimulates appetite), coffee 1 cup in morning (raises blood pressure & cholesterol, causes dry mouth along with almost all the heart medications I take).

FOODS I AVOID COMPLETELY: no meat, poultry, fish. No dairy products, cheeses or eggs. No added oils and fats ("not one drop" -Esselstyn), no nuts, seeds, avocados, olives, soy bean products (all too high in fats). No dried fruit, fruit juices (too high in simple sugars), and no flour products (too processed). No processed or fast foods. No SALT, in cooking or on top--causes high blood pressure, heart disease, congestive heart failure, loss of calcium, and edema, autoimmune disease.

EXERCISE and much more active lifestyle (housework & errands) every day. Start with calisthenics / weight lifting on alternate days Best and safest exercise is sustained walking (take your dog!). Stretch 20 minutes. Exercise should be moderate and sustained.

GOALS: reduce medications, lose weight, lower cholesterol, eliminate claudication in legs (PAD), reduce insulin injections, lower blood pressure, reverse heart disease (Esselstyn) & bradycardia. Cardiologist note on reducing meds: "Antihypertensive medication will have to be lowered in dosage... because you stop consuming salt, meats, and saturated fat... Weekly blood pressure checks [at home] are adequate to assess the need to reduce dosage... diuretics used to treat hypertension cause an elevation of cholesterol, blood sugar, uric acid and triglyceride levels, which are factors associated with an increased risk of heart attacks" (McDougall, 207-8).

Began transition 12/02/14. I am losing weight (30 lbs. so far), needing less insulin, lowering BP. Have to urinate more often. Constipation eliminated. Having problem with excessive gas. Feeling better and stronger, but no change in ability to walk or stand yet. Needing much less sleep [7 hrs, vs 15 before].

Blood test 2/10/15. A1c = 6.1, Cholesterol = 102. BP = 124/60, Urine is protein free. Dr. Uy says I may eliminate Tricor.

REFERENCES

Campbell, T. Colin. The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health. NY: BenBella, 2006.

Esselstyn, Caldwell B. Jr.. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. NY: Avery, 2008. (We talked by phone-basing regimen on this)

McDougall, John A. The McDougall Program for Maximum Weight Loss. NY: Dutton, 1994. -----. The McDougall Program for a Healthy Heart. NY: Plume, 1998.

(for more on WFPB rationale see my website: http://www.criticalthink.info/webindex/WFPBrationale.htm)


Bragg Liquid Aminos:

Protein and sodium... a soy sauce alternative

Bragg Liquid Aminos a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans, that contains the following Essential and Non-essential Amino Acids in naturally occurring amounts:

16 Amino Acids


Alanine
Arginine
Aspartic Acid
Glutamic Acid
Glycine
Histidine
Isoleucine
Leucine
Methionine
Phenylalanine
Proline
Serine
Threonine
Tyrosine
Valine
Lysine

Great on Salads & Dressings, Soups, Veggies, Rice & Beans, Tofu, Wok & Stir-frys, Tempeh, Casseroles, Potatoes, Meats, Poultry, Fish, Jerky, Popcorn, Gravies & Sauces, Macrobiotics.

Bragg Liquid Aminos has a small amount of naturally occurring sodium. No table salt is added. If less sodium is desired use a 6 oz. Bragg's spray bottle and dilute with 1/3 distilled water or to taste and then either add in or spray on food. Also, Bragg does not add any MSG to its liquid amino products. However, MSG is found naturally occurring in many foods, such as mushrooms, tomatoes, parmesan cheese, and soybeans. Since Bragg Liquid Aminos is made from soybeans, there can be some very small amounts of naturally occurring MSG.

1 - What are Amino Acids?

Amino Acids are the building blocks of all our organs and tissues. They are also the building blocks from which different food proteins are constructed. When we eat a protein food, such as meat or soybeans, the natural hydrochloric acid in the stomach digests the protein, releasing the Amino Acids. They are the link between the food we eat and assimilation for our body tissue. Lack of adequate Amino Acids may make it impossible for the vitamins and minerals to perform their specific duties.

5 - Is it OK for a person on a low-salt or sodium diet to use Liquid Aminos?

It is OK for an individual on a low-salt or sodium diet to have small amounts of the Liquid Aminos (just a few teaspoons) a day for seasoning. Bragg Liquid Aminos are not recommended for persons on no-salt or sodium diets.

What's the Deal With Liquid Amino Acids? There are 20 standard amino acids that our bodies need to function normally. Twelve amino acids are manufactured by the human body, and eight, called essential amino acids, must come from our diets. You need all 20 amino acids because they are the building blocks of our organs and tissues. In order to obtain the essential amino acids your body doesn't make on its own, you need to consume protein.

Vegetarians or vegans can get all their amino acids by eating complete proteins — a vegetarian protein source plus a whole grain (such as rice and beans). Braggs advertises itself as a great vegetarian source for amino acids, but on closer inspection you find that it only offers 16 of the 20 amino acids. Could it be that the liquid form is healthier or easier for the body to process?

Fit's Tip: While Braggs does function as a gluten-free alternative to soy sauce, which often contains wheat, it shouldn't be thought of as a low-sodium replacement for it. One teaspoon of soy sauce contains 177 mg of sodium, and the same amount of Bragg Liquid Aminos contains 280 mg.

Benefits of Bragg Liquid Soy Seasoning Made of only soybeans that have not been genetically modified and water,



Other Notes

Get Out of the Medical Business: A Primary Goal of the McDougall Program

Surprising Things That Can Damage Your Liver sugar, MSG, comfrey, herbal supplements, obesity (If you’re carrying around extra weight, fat can also build up in your liver cells, which can lead to NAFLD. It can make the liver swell. Over time, hardened scar tissue can replace healthy tissue (a condition doctors call cirrhosis). People who are overweight or obese, middle-aged, or have diabetes are at highest risk of NAFLD. There’s no cure, but eating well and exercise can sometimes reverse the disease.), too much Vitamin A, unsterile tattoos, soft drinks (zero or sugared), antidepressants (It’s rare, but some antidepressants can harm your liver, even if you take them for only a few days. In some cases, the damage can be deadly. Older people or anyone taking a lot of other meds are at higher risk because their liver may be damaged already. If you’re taking antidepressants, talk with your doctor to make sure you’re on the smallest dose you need. Make sure you know the symptoms of liver illness to watch for.), trans fats.

Could Veganism End World Hunger? The World Health Organization calls malnutrition "the silent emergency", and says it is a factor in at least half the 10.4 million child deaths which occur every year.

If you’re concerned about animal rights, water conservation, clean air and health then you may already be on the road to becoming vegan – so why not take five minutes and find out how veganism could end world hunger?

There is more than enough food being produced to feed everyone in the world twice over.

The problem is, our meat-based diet means that land, water, and other resources that could be used to grow food for human beings are being used to grow crops for farmed animals instead.

70% of U.S. grain production is fed to livestock.

One-third of the world's fish catch is fed directly to livestock.

In cycling our grain through livestock, we waste 90% of its protein and 96% of its calories.

An acre of cereal can produce five times more protein than an acre devoted to meat production. Legumes [beans] can produce ten times as much.

"Those who consume livestock products and fish are competing directly with those who need grain for food." (Lester Brown, president of Worldwatch)

The truth can no longer be dodged. Livestock farming gobbles up agricultural land, water and energy that could be far more efficiently devoted to growing food for people.

The cost of an 8 ounce steak will fill 45 to 50 bowls with cooked cereal grains.

Livestock now outnumber humans by almost three to one. In the last 40 years, the number of cattle has doubled and the fowl population has trebled.

The meat and dairy industry is also putting a huge strain on our water supply.. it is unsustainable.

"The American fast food diet and the meat-eating habits of the wealthy around the world support a world food system that diverts food resources from the hungry" [Dr. Waldo Bello].

It would take just 40 million tons of food to eliminate most world hunger, yet a staggering 760 million tons of grain will be used to feed farmed animals this year.

An individual can make a huge difference. They can stop supporting the meat, fish, egg and dairy industries. They can become vegan.

In the U.S., 64% of cropland produces feed for animals, while only 2% grows fruit and vegetables.

It takes about 300 gallons of water per day to produce food for a vegan, and more than 4,000 gallons of water per day to produce food for a meat-eater.

Fact: You save more water by not eating a pound of beef than you do by not showering for an entire year.

Veganism is about wanting something better.. for the future of our children and the world as a whole.

Veganism is about making the world we live in a better place for people and animals alike.

Diet and Global Warming If one takes the threat of global warming seriously, the most powerful personal step you can take may well be choosing a vegetarian diet.




Target

From myfitnesspal.com

Nutritional Goals Target
Net Calories Consumed* / Day 1,930 Calories / Day
Carbs / Day 241.0 g
Fat / Day 64.0 g
Protein / Day 97.0 g
*Net calories consumed = total calories consumed - exercise calories burned. So the more you exercise, the more you can eat!

Fitness Goals Target

Calories Burned / Week 2,280 Calories / Week
Workouts / Week 7 workouts
Minutes / Workout 30 minutes
If you follow this plan...
Your projected weight loss is 1.5 lbs/week
You should lose 7.5 lbs by May 4



Calorie Counters et al.

Cron-o-Meter Cron-o-meter lets you easily keep track of your diet, exercises and body weight. It offers very exact serving sizes and a good exercise database.

You can also tell Cron-o-meter if you’re following a specific diet, such as the paleo diet, low-carb diet or a low-fat vegetarian diet. This changes the macronutrient recommendations.

The food diary is very simple and user-friendly. Below it, there is a bar chart showing the breakdown of carbs, fat and protein for that day, along with total calories consumed.

Cron-o-meter is particularly useful for tracking micronutrients like vitamins and minerals.

It offers a Gold upgrade for less than $3 per month that includes no ads, advanced analysis and some extra features.

Pros:

Very easy to use.
You can sync data from health devices to the app and import weight, body fat percentage, sleep and activities.
It tracks all micronutrients, such as vitamins, minerals and trace elements.

Cons:

Cron-o-meter does not divide the food diary into meals.
You can only add a home cooked recipe on the website, not the app. However, the meal will be available in the app after that.
It does not have a social community of users.

My Fitness Pal #1 MyFitnessPal is one of the most popular calorie counters right now.

It tracks your weight and calculates a recommended daily calorie intake. It also contains a well-designed food diary and an exercise log.

The homepage provides a clear picture of how many calories you’ve consumed during the day. It also shows how much of your recommended intake remains, as well as how many calories you’ve burned by exercising.

If you’re using a fitness tracking device, MyFitnessPal can likely sync with it and then include the data in the exercise log.

The app tracks your progress towards your goals and offers chat forums with fellow users. These include conversations, recipes, tips and personal success stories.

MyFitnessPal’s nutrition database is huge, containing over five million foods. You can also create custom foods and dishes, or download recipes from the internet.

It even saves your favorite meals, so you can log those quickly.

Each day is presented as a pie chart, showing the breakdown of carbs, protein and fat. You can also write a note for the day, such as how the day went or how you were feeling.

MyFitnessPal does offer a free version. However, some of the features can only be accessed in the premium version, which is $49.99 per year.

Pros:

MyFitnessPal has the largest database available in a diet tracker, and it includes many restaurant foods.
It can download recipes from the internet and calculate the calorie content of each serving.
You can “quick add” calories if you '’t have the time to add details about a certain meal.
Cons:

Most of the foods are uploaded by other users, so they may not be entirely accurate. There may also be multiple entries for the same product.
Serving sizes in the database may be hard to edit, creating difficulties if your serving was smaller or larger than the one listed.

The Five Best Calorie Counters

Fat Secret FatSecret is a free calorie counter. It includes a food diary, nutrition database, healthy recipes, exercise log, weight chart and journal.

The homepage shows total calorie intake as well as the breakdown of carbs, protein and fat. This is shown both for the day and for each meal.

FatSecret offers a monthly summary view, which shows total calories consumed each day and total averages for each month. This feature may be very convenient to track your overall progress.

This calorie counter is very user-friendly. It also includes a chat community where users can swap success stories and get tips, recipes and more.

Their website is full of information and tips, as well as articles on a variety of topics.

Cons: The interface is rather cluttered and confusing.

My Calorie Counter

SparkPeople Sparkpeople is another full-featured calorie counter that tracks nutrition, activities, goals and progress.

The food diary is relatively easy to use. If you tend to eat the same thing often, you can copy and paste that entry into multiple days.

At the bottom of each day’s entry, you can see the total calories, carbs, fats and protein. There is also an option to view the data as a pie chart.

Recipes are very easy to add, and the app is equipped with a barcode scanner so you can easily register packaged foods.

SparkPeople’s site has a massive community. There are lots of resources, including recipes, health news, exercise demos and articles by health and wellness experts.

The free version has one of the biggest food and nutrition databases on the web, but you have to upgrade your account to gain access to many of the other features.

Pros:

The website is full of resources on a variety of topics.

Cons:

The site may be overwhelming for new users since it contains so much information.
The content is spread over several apps, which are based on different forums, for example one for pregnant women and another for recipes.
Users sometimes have trouble logging foods in the app.

xx Lose It Lose It! is another health tracker that includes an easy-to-use food diary and exercise log. You can also connect a pedometer or other fitness device.

Based on your weight, height, age and goals, Lose It! provides a personalized recommendation for calorie intake. It then tracks your calories on the homepage.

It has a comprehensive food database, and an icon representing each food entry. The food diary is simple, user-friendly and it is very easy to add new foods.

Additionally, the Lose It! app has a barcode scanner for packaged foods. Commonly eaten foods are saved for quick entry later on.

Lose It! keeps a daily and weekly total, and presents weight changes on a graph.

They also have an active chat community and a tab called “challenges.” Here, you can participate in challenges or make your own.

With a premium membership, which is $39.99 a year, you can set more goals, log additional information and get some extra features.

Pros:

Lose It! has a food database complete with popular restaurants, grocery stores and brand name foods, all of which are verified by their team of experts.
The app lets you set reminders to log your meals and snacks.

Cons:

It is hard to log home-cooked meals and calculate their nutritional value.
The app can be hard to navigate.
LoseIt! doesn’t track micronutrients (vitamins and minerals).

How Many Calories Per Day? To Lose weight: 2405; Lose weight Fast: 1804

Authority Nutrition An evidence-based approach

7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories) “Eat less, move more.”

Drink More Cold Water--Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

Mixing up your exercise routine and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

Lift Heavy Things--Muscle is more metabolically active than fat and building muscle can help increase your metabolism.

This means you will burn more calories each day, even at rest.

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss

Bottom Line: Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More--Sitting too much is bad for your health

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories.

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk.

Bottom Line: Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

5 Tips to Having High Energy All Day Long The most common complaint I hear from people is that they are exhausted or have low energy. Fortunately, there are some simple ways you can give your energy a significant boost.

1. Give Your Mitochondria a Boost

Coenzyme Q10 is a naturally-occurring substance in our bodies and in some foods that is necessary to provide energy to our cells. Inside our cells there is a micro-sized energy manufacturing facility known as the mitochondria. Mitochondria depend on CoQ10, as it is also called, to boost energy for every cellular function, including brain functions. Unfortunately, this nutrient can become depleted as we age or experience health issues. Coenzyme Q10 is primarily found in legumes, nuts, fish and poultry.

2. Eat Every 2 to 3 Hours

When we’re busy, rushed or on-the-go, it’s easy to skip meals or go long periods of time between meals—the worst thing you can do for your energy levels. To keep energy high you need to prevent blood sugar spikes and drops since the resulting cascade of hormones causes an energy roller coaster ride. You may feel fine one minute and then exhausted the next. The best and easiest way to maintain balanced blood sugar levels is to eat every two or three hours. It doesn’t need to be a lot of food; just a snack will do. But, you must be consistent.

3. Eat zinc-rich foods

The mineral zinc is involved in dozens of chemical reactions linked to energy creation in the body, so ensuring your diet has enough zinc is critical to experience an energy boost. Zinc is also necessary for healthy blood, bones, brain, heart, liver and muscles, so if you’re lacking this vital nutrient, you can experience a wide range of deficiency symptoms. Some signs of a zinc deficiency include: acne, brittle nails, infertility, frequent colds or flu, low sperm count, or slow hair or nail growth. Zinc is also essential to prostate health.

Eat zinc-rich foods like sprouts, pumpkin seeds, onions, sunflower seeds, nuts, leafy greens, beets, carrots or peas frequently throughout the day.

4. To B or Not to B

There are many vitamins found within the B-Complex, including B1, B2, niacin, pantothenic acid, B6, folic acid, B12, B13, B15, B17, choline, inositol, biotin and PABA. It’s not necessary to remember all of their names, but it is important to ensure adequate B vitamin intake to experience more energy. B vitamins are essential for energy production. And, the more stressful your life is, the more your body depletes these vital nutrients. Additionally, if you suffer from seasonal allergies, that’s an additional stressor to your body. Because B vitamins are not manufactured or stored by the body, it’s imperative to get B vitamin-rich foods every day.

Some of the best food sources of these nutrients include: brown rice, root vegetables, pumpkin seeds, citrus fruits, strawberries, cantaloupe, kale, green vegetables and legumes. For an added boost, take a B complex supplement (50 or 100 mg) once or twice a day. Keeping your gut healthy is also essential to proper nutrient absorption.

5. Ensure that every meal or snack has some protein in it

While many diet programs would have you believe that protein equals meat, the reality is that meat takes a lot of energy to digest and tends to sit in the digestive tract for many hours. There are many other excellent sources of protein, including: pumpkin seeds, sunflower seeds, legumes like chickpeas or lentils, avocado, nuts like raw walnuts or almonds and coconut milk.

The protein causes a consistent release of energy over time and helps to avoid the blood sugar energy crashes most people experience. Did you notice that pumpkin seeds and legumes keep showing up in the foods that help boost energy? When you need a quick energy boost, these foods will help supply numerous vital nutrients.

Calories Burned Per Minute of Exercise By Weight

Calorie Count colby21/D-7&

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Calories Burned Calculator

Fortunately, there are simple ways to burn more calories and boost your weight loss. Here, learn about five simple ways to increase your calorie burn and jump start your weight loss! You will be off and running in that new body in no time. Sip a Cup of Coffee to Drop Weight
Your morning cup of java could actually aid your weight loss efforts. According to the results of a 1990 study in the American Journal of Clinical Nutrition, caffeine consumption can increase calorie burn. A second study, published in a 1994 edition of the International Journal of Obesity, found that the consumption of 200 milligrams of caffeine increased calorie burn by 6.7 percent during a three hour period.

Spice Things up for Weight Loss
You could increase your calorie burn by drizzling some hot sauce on your food. Hot sauce is made from hot peppers, which contain a spice called capsaicin. According to a 2012 study in the journal Chemical Senses, capsaicin increases both calorie burn and fat burn.

Get up and Move to Burn Calories
Fidgeting could increase your calorie burn and speed up your weight loss. In 1986, researchers for the Journal of Clinical Investigation found that fidgeting was a large contributor to daily calorie burn. In fact, this type of movement resulted in a calorie burn ranging from 100 to 800 calories per day! Tap your foot to the music on the radio while sitting in the office, or get up and walk back and forth while talking on the phone.

https://www.healthstatus.com/perl/calculator.cgi

Calories Burned Results

Activity ~~~ Calories Burned

Brush teeth ~~~ 17
Washing dishes ~~~ 26
Standing ~~~ 27
Situps / crunches - moderate ~~~ 31
Walking 2 mph ~~~ 32
Laundry ~~~ 49
Putting away Groceries ~~~ 92
Stretching ~~~ 128
Driving 30 min. ~~~ 146
Reading 1hr ~~~ 146
Calisthenics / exercise - moderate ~~~ 156
Showering ~~~ 195
Clearing light brush, thinning garden ~~~ 229
Cooking 39 min ~~~ 238

Total Calories Burned ~~~ 1,558



Drugs Which Impede weight loss

drugs which interfere with weight loss:

Cymbalta
Metoprolol
Medications used to treat type 2 diabetes--insulin [worst]
Beta-blockers (prescribed for high blood pressure, and some heart conditions)
Corticosteroids
Insulin
Hypertension drugs
Anti-arthritis drugs
Steroids
Diuretics
Nonsteroidal aniti-inflammatory drugs (NSAIDs) including aspirin, ibuprofen (Advil, Motrin). naproxen (Aleve, Naprosyn)

Lose Weight by Reviewing Your Medications

Insulin injections, especially at higher doses, are probably the worst obstacle for weight loss. There are three ways to reduce your need for insulin:

A. Eat less carbs, which makes it a easier to lose weight. The less carbs you eat the less insulin you need. Remember to lower your doses if you can.

B. If this isn’t enough, treatment with Metformin tablets (at a dose of 2 grams – 3 grams/day) can decrease the need for insulin (at least for type 2 diabetics).

C. If this is not enough to get off insulin (again, for type 2 diabetics) you could try newer promising drugs like Victoza or Byetta. These reduce the need for insulin and cause weight loss.

Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately cortisone is often an essential medicine for those who are prescribed it, but the dose should be adjusted frequently so you '’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.

Neuroleptics/antipsychotic drugs, can often encourage weight gain. Especially newer drugs like Zyprexa (Olanzapine).

Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often leads to weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually '’t impact weight significantly.

Blood pressure medicine, in the form of beta blockers can cause weight gain. These drugs include: Seloken, Metoprolol and Atenolol.

Allergy medicines called antihistamines can cause weight gain, especially at high doses. Cortisone is even worse (see above).

What prescription medications and OTC drugs can slow weight loss?

Pharmaceuticals that can interfere with weight loss include estrogens in hormone replacement therapies and birth control pills; many antidepressants; insulin and insulin-stimulating drugs; anti-arthritis drugs (including steroids); diuretics; and beta blockers.

Caution: Do not discontinue or reduce the dosage of any drugs without medical consultation.

Over-the-counter (OTC) drugs that can slow weight loss:>

Nonsteroidal aniti-inflammatory drugs (NSAIDs) including aspirin, ibuprofen (Advil, Motrin). naproxen (Aleve, Naprosyn) and ketoprofen (Orudis) cause water retention and may block fat burning. Other OTC drugs can also interfere with weight loss.

Recommendation: For pain relief, use acetaminophen (Tylenol or Panadol), which is not a NSAID. Your physician may be able to suggest additional alternative aniti-inflammatory remedies.

http://www.webmd.com/diet/obesity/why-arent-you-losing-weight?page=2

Antipsychotic drugs, for example, may increase appetite as well as lower the metabolic rate Beta-blockers are thought to lower a person's metabolic rate by about 80 calories a day

"Weight gain is a very troublesome -- and unpredictable -- side effect of certain medications," says Arthur Frank, MD, director of the George Washington University Weight Management Program. "You can experience a substantial weight gain if you're sensitive to that particular medication."

But if you're gaining weight on one medication, your doctor may be able to help you find a similar drug that won't have the same effect. For example, an older class of antidepressants known as tricyclics may cause weight gain, while a newer class of depression medication called SSRIs (selective serotonin reuptake inhibitors) usually doesn't, says Fujioka. SSRIs include Celexa, Lexapro, Prozac, Paxil, and Zoloft.

A medical condition -- or medication -- may be to blame.

"If you haven't been able to lose weight and you can't understand why, you need to determine whether there's a medical condition underlying your weight problem," says Peter LePort, MD, director of the Smart Dimensions Bariatric Program at Orange Coast Memorial Medical Center in California. "You need to cure that problem first before you can address the weight issue."

Hypothyroidism . If your thyroid is underactive, your body may not produce enough thyroid hormone to help burn stored fat. As a result, your metabolism is slower and you will store more fat than you burn -- especially if you're not physically active.

Syndrome X. Also called insulin resistance or hyperinsulinemia (high insulin levels), syndrome X goes hand-in-hand with weight gain. Syndrome X is a cluster of health conditions thought to be rooted in insulin resistance. When your body is resistant to the hormone insulin, other hormones that help control your metabolism ''t work as well.

drinking alcohol in moderate to excessive amounts can sabotage your efforts to lose weight. Alcohol (including beer and wine) is a refined carbohydrate, similar to sugar, candy, and white flour. Besides adding calories, alcohol may raise blood sugar and insulin levels, which can contribute to weight gain.

Chromium

The benefit of added chromium for diabetes has been studied and debated for several years. Several studies report that chromium supplements may improve diabetes control. Chromium is needed to make glucose tolerance factor, which helps insulin improve its action.

Ginseng

Several types of plants are referred to as ginseng, but most studies of ginseng and diabetes have used American ginseng. Those studies have shown some sugar-lowering effects in fasting and after-meal blood sugar levels as well as in A1c levels (average blood sugar levels over a three-month period). .. the amount of sugar-lowering compound in ginseng plants varies widely.

Magnesium

Although the relationship between magnesium and diabetes has been studied for decades, it is not yet fully understood. Studies show that a deficiency in magnesium may worsen blood sugar control in type 2 diabetes. Scientists say that a deficiency of magnesium interrupts insulin secretion in the pancreas and increases insulin resistance in the body's tissues. Evidence suggests that a deficiency of magnesium may contribute to certain diabetes complications. A recent analysis showed that people with higher dietary intakes of magnesium (through consumption of whole grains, nuts, and green leafy vegetables) had a decreased risk of type 2 diabetes.

Vanadium

Vanadium is a compound found in tiny amounts in plants and animals. Early studies showed that vanadium normalized blood sugar levels in animals with type 1 and type 2 diabetes. A recent study found that when people with diabetes were given vanadium, they developed a modest increase in insulin sensitivity and were able to decrease their insulin requirements.

What Plant Foods Are Used for Diabetes Treatment?

The following plant foods are sometimes used for diabetes treatment, particularly for those with type 2 diabetes.

Brewer's yeast
Buckwheat
Broccoli and other related greens
Cinnamon
Cloves
Coffee
Okra
Peas
Fenugreek seeds
Sage

Some revealing new studies show that certain plant foods -- cinnamon, cloves, and coffee -- may actually aid in fighting inflammation and help insulin, the hormone that helps controls blood sugar. Studies have shown that cinnamon extracts can improve sugar metabolism, triggering insulin release, which also affects cholesterolmetabolism.

Clove oil extracts (eugenol) have been found to improve the function of insulin and to lower glucose, total cholesterol, LDL, and triglycerides.

Recent findings indicate that an unknown compound in coffee (not caffeine) may enhance insulin sensitivity and reduce the risk of developing type 2 diabetes.

Still, the scientific evidence thus far does not support the role of garlic, ginger, ginseng, hawthorn, or nettle in benefiting blood sugar control in people with diabetes.

The following plant foods are sometimes used for diabetes treatment, particularly for those with type 2 diabetes.

Chitosan
Garcinia cambogia (hydroxycitric acid)
Chromium
Pyruvate
Germander
Momordica charantia (Chinese bitter melon)
Sauropus androgynus (sweet leaf bush)
Aristolochic acid

Chitosan is derived from seashells and has the ability to bind to fat and prevent its absorption. Although it is said to facilitate weight loss, available studies thus far have not been encouraging.

Germander, Momordica charantia, Sauropus androgynus, and aristolochic acid have been associated with liver disease, pulmonary disease, and kidney disease.

The other so-called "obesity remedies" listed have not been rigorously studied, and those that been reviewed have yielded disappointing results.

Also, a recent survey of herbal preparations for obesity found that many preparations contained lead or arsenic and other toxic metals.

Select brands of natural products carefully. Only purchase brands that list the herb's common and scientific name, the name and address of the manufacturer, a batch and lot number, expiration date, dosage guidelines, and potential side effects.

To Learn More About Alternative Therapies for Diabetes Treatment

To learn more about alternative therapies for diabetes treatment, contact the National Center for Complementary and Alternative Medicine Clearinghouse

Additional Information on Complementary and Alternative Medical Therapies for Diabetes

The National Diabetes Information Clearinghouse collects resource information on diabetes for the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) Reference Collection. The NIDDK Reference Collection is a service of the National Institutes of Health.

http://www.niddk.nih.gov/health-information/health-topics/diabetes/Pages/default.aspx

Following the Wheat Belly lifestyle of wheat and grain elimination results in weight loss in the majority of people in short order.

But there are exceptions. The exceptions should not be interpreted to mean that this lifestyle does not work; it should initiate a search for why the weight loss effect of wheat and grain elimination is being blocked. Iodine deficiency, for example, is a common cause for failed weight loss, no matter how perfect your diet and how much you exercise.

Another common cause for failed weight loss are prescription drugs and a few over-the-counter drugs. Among the common drugs that will block your ability to lose weight, even allowing weight gain, are:

Beta blockers—metoprolol, atenolol, carvedilol, and propranolol
Antidepressants—amitryptiline (Elavil), nortryptyline (Pamelor), doxepin, paroxetine (Paxil), and trazo'e, and others
Steroids such as prednisone
Antihistamines—diphenhydramine (Benadryl), fexofenadine (Allegra), cetirizine (Zyrtec), cyproheptadine (Periactin) and others
Lyrica for fibromyalgia and pain
Valproic acid (Depakote) for seizures
Actos and Avandia for pre-diabetes and diabetes
Insulin—Injectable insulin can be responsible not just for failed weight loss, but astounding quantities of weight gain.

Drugs as common as antihistamines for allergies, or beta blockers for high blood pressure, will therefore completely booby-trap any effort at weight loss. The problem is not the diet; the problem is that you are exposed to a drug that blocks the physiologic capacity to lose weight. The solution is therefore not reducing calories, or more exercise, or going back to grains, but to get rid of the drug.

Medications That May Contribute to Weight Gain

Several medications can work against weight loss, slowing the rate of weight loss or contributing to a plateau.

http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism

Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40.

Build Muscle: Your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

Step Up Your Workout: Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts.

Fuel Up With Water: Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

Snack Smart: Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.

Spice Up Your Meals: Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

Power Up With Protein: Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include tofu, nuts, beans.

Sip Some Black Coffee: If you're a coffee drinker, you probably enjoy the energy and concentration perks. Taken in moderation, one of coffee's benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise.

Recharge With Green Tea: Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets: Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.



Losing Weight

10 Best Foods to Eat to Lose Weight avocado, lentils, chia seeds, spinach, cucumber, almonds, kefir, lemons, rooibos tea. Many tips and info.. mine later.

Why 'Eat Less, Move More' Doesn’t Work The standard advice for weight loss isn’t much help when it comes to the “how.” Here’s what we know about eating -- and moving -- right. By Brenda Goodman, MA, Reviewed by Brunilda Nazario, MD on January 04, 2016

But what if you're doing everything the same as you always do, and your weight still goes up? It's time to delve a little deeper into what else might be going on.

Lack of Sleep-- involves what's going on in your body when you're sleep-deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.

Stress--When life's demands get too intense, our bodies go into survival mode. Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.

Antidepressants--An unfortunate side effect from some antidepressants is weight gain.

Steroids--Anti-inflammatory steroid medications like prednisone are notorious for causing weight gain. Fluid retention and increased appetite are the main reasons. Some people may also see a temporary change in where their body holds fat while taking steroids -- to places like the face, the belly, or the back of the neck. If you've taken steroids for more than a week, ''t stop them abruptly. That can lead to serious problems.

Drugs That May Cause Weight Gain--Several other prescription drugs are linked to weight gain. The list includes antipsychotic drugs (used to treat disorders like schizophrenia and bipolar disorder), along with medications to treat migraines, seizures, high blood pressure, and diabetes.

Hypothyroidism--If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you're probably feeling tired, weak, and cold, and gaining weight. Without enough thyroid hormone, your metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.

If You Do Gain Weight ... Remember that if the weight gain is just from water retention, it's not permanent weight or fat. Once you're 'e taking the drug or your condition is under control, the puffiness from fluid retention may ease. Stick to a lower-sodium diet in the meantime.

Learn if the weight gain is from a decrease in metabolism -- from either a medical condition or medication. And if so, take the time to participate in metabolism-raising activities. Get moving!



Super Foods

5 Superfoods You're Probably Not Eating

Moringa

What has more protein than yogurt, more calcium than milk, more B vitamins than peanuts, more potassium than bananas, and more vitamin A than carrots? Moringa.

People in Africa and Asia have long known the health properties of moringa, a tree whose seed pods taste like a sweeter version of green beans and whose leaves have a peppery flavor. "In India, we call moringa the drumstick tree, for its long, drumstick-like seed pods," writes Maanvi Singh on NPR.org. "It's easy to come by in Mumbai, where I grew up. My mother would use the young, tender pods to make this amazing lentil stew called sambhar."

Packed with protein and phytochemicals (compounds that may reduce the risk of chronic disease), moringa also has all eight essential amino acids. And while there’s also compelling evidence that moringa can help diabetes and function as an anti-carcinogen, Singh points out that the current research is preliminary.

Still, the plant punches way above its weight in nutrients. "Milligram for milligram, it outperforms many of the classic sources of vitamins and minerals by multiples, such as 25 times the amount of iron as spinach or seven times the amount of vitamin C as oranges,” writes Jonathon Engles, a food writer and eco-gardener who first discovered it in Guatemala, where it is being used to fight malnutrition.

If you can’t find moringa locally, buy it online, but be sure to look for the responsibly sourced, fair-trade variety. But the best option is simply to grow your own. If you live in USDA Hardiness Zones 9, 10 or 11, you can easily grow moringa trees. And next time you go camping, you might want to bring some dried moringa seeds with you: Just a few crushed up seeds can purify a bottle of contaminated water.


Moringa / Turmeric

Turmeric

In fact, turmeric latte (aka “Golden milk), a drink made of juiced turmeric root and nut milk that is fast becoming a cultish, healthy alternative to coffee, may be 2016’s drink of choice, notes Saba Imtiaz of the Guardian. She adds, "Turmeric lattes are now being sold at cafes from Sydney to San Francisco, and the drink is gaining fans in the UK.”

A member of the ginger family whose root is widely used as an ingredient in medicines, turmeric is a superfood that has many health properties. Since ancient times, turmeric has been used to fight inflammation, a power given to it by the compound curcumin, which has been found to inhibit several molecules that play a role in inflammation in human clinical trials.

It has also been used to treat a wide number of ailments, including arthritis, heartburn, ulcerative colitis, diarrhea, high cholesterol, headaches, bronchitis, fibromyalgia and depression. Curcumin may also help fight cancer, as its antioxidants may help prevent free radicals from damaging cellular DNA.

The fact that its wide-ranging health properties may be used as a potential treatment for a number of afflictions common to older people means that turmeric isn’t just a hipster fad. “Turmeric has potential as an ingredient in supplements and functional food and drink products, particularly within products aimed at the growing senior population,” says Stephanie Mattucci, a global food science analyst at Mintel.

propelled by an overwhelming growth in the body of science on its safety and efficacy." Generating more than $20 million in revenue in 2014, curcumin is the top-ranking natural herbal supplement. (As a dietary supplement, curcumin extracts are generally preferred, since in its raw state, turmeric has low bioavailability.)

Iced Turmeric Latte recipe

Aronia

Native to the Great Lakes region and northeastern U.S., aronia (aka chokeberry) have been used in many food products, from jam, salsa and syrup to ice cream, beer and wine. But this dark, sour berry that has long been prized by Native Americans as a miracle fruit has emerged as a potent superfood.

The primary reason is its high anthocyanin content. A class of over 600 naturally occurring plant pigments, anthocyanins, a type of phytochemical, confer a dark red or purple color to many fruits and vegetables, such as purple berries, red grapes, eggplant and purple corn. There is a growing body of evidence of anthocyanins' wide-ranging health benefits.

"Based upon many cell-line studies, animal models, and human clinical trials, it has been suggested that anthocyanins possess anti-inflammatory and anti-carcinogenic activity, cardiovascular disease prevention, obesity control and diabetes alleviation properties, all of which are more or less associated with their potent antioxidant property," according to a 2010 Ohio State University study.

While anthocyanins are present in all those purple fruits and vegetables, none contain nearly as much as aronia. According to USDA figures, aronia has 2,147 milligrams of anthocyanin per 100 grams of berry. That outperforms the second-place elderberry (1,993 mg), as well as eggplant (750 mg), blackberries (353 mg), Concord grapes (192 mg) and red cabbage (113 mg).

If you live in USDA Hardiness Zone 3, you can grow your own and eat them right off the bush.


Aronia / Mung Beans

Mung Beans

A popular food in India, China and Southeast Asia, the mung bean has a nutty, sweet flavor that complements sweet and savory dishes. While they are packed with potassium, iron, magnesium and fiber, it's the protein content that is amazing: 24 percent. It's no surprise that they are popular, even for breakfast, in India, where 40 percent of the population is vegetarian.

While most other legumes lose their vitamin C content after cooking, mung beans retain most of it. Also, studies have shown that fermented mung bean extracts can help lower bad cholesterol levels and also blood sugar levels, which is good news for diabetics.

And there’s more: A 2012 study showed that mung beans have the ability to suppress the growth of cancer cells in the liver and cervix. A 2005 study revealed that mung beans have antifungal properties as well.

"Sprout mung beans overnight (using a simple sprouting vessel) and eat over rice,” suggests Rich Roll, a vegan athlete who Men’s Fitness Magazine dubbed one of the “25 Fittest Men in the World."

"Alternatively, you can make a broth with turmeric or even brew a coffee-like drink in a French press with nutritional yeast," he writes.



Avocado Seeds

What's the deal with eating avocado seeds? The video claims the seed is the most nutrient-dense part of the fruit, and that by drying it, chopping it up into pieces, and blending it, you are left with a powder-like substance that you can mix into smoothies or use for baking, adding an extra nutritional boost to your diet.

“I’m a huge avocado fan. I eat them daily, and recommend them to my clients, but I have reservations about eating the seeds,” she said. “While there is some research about beneficial compounds in the seed, the safety of ingesting it hasn’t been established, so the risks versus benefits aren’t fully known.”

The research on avocado seed consumption is very limited. In the studies that do exist, scientists conclude that additional research needs to be 'e to determine whether it’s safe or beneficial to eat them. Additionally, the existing studies have focused on the potential benefits of avocado seed extracts, rather than the consumption of the seed itself, and they provide information only on lab testing, not on clinical data.

Even the California Avocado Commission writes on its website that it does not recommend the consumption of the avocado pit: “The seed of an avocado contains elements that are not intended for human consumption.”




Refrigerate?

6 Surprising Foods You ''t Need to Refrigerate Jams and Jellies ''t Need to Go in the Fridge

Butter Does Not Go in the Fridge--Butter is mostly fat, with a very small amount of protein, not enough to support the growth of bacteria. Salted butter, by the way, has an even longer shelf life... Butter can go rancid if exposed to oxygen, light and heat, just like we talked about with peanut butter.

11 foods you should never refrigerate Learn which foods taste better and keep longer if kept at room temperature.

Bananas, tomatoes, potatoes, onions, garlic, avocadoes, bread, honey, coffee, basil, vinaigrette.



Bread

The 5 Most Dangerous Lies You’ve Been Told About Bread Is Bread Really the Staff of Life… or the Stuff of Disease? The (Definitive) Answer Below…

For most us, there are few foods more comforting than bread.

Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.

And that smell… few scents are quite as pleasant as fresh bread baking in the oven.

But there is a lot of confusion as to where bread fits into a healthy diet.

The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”

Of course, there are some who disagree…

Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”

And for a poison, we sure eat lots of it…

The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”

So, what is the truth about bread and wheat?

Lie #1 - Whole grains and whole wheat are an essential part of a healthy diet.

This is the biggest health scam ever perpetrated on the public!

Of course, this message comes to you from the same corporate interests and government health nannies who urged you to replace farm-fresh butter with heart stopping trans-fat (in the form of industrially-manufactured margarine).

The truth is that there is nothing “essential” about whole grains. In fact, they are among the unhealthiest foods you can consume.

Whole Grains Spike Your Blood Sugar

This triggers a cascade of inflammation and increases your risk for cancer, Alzheimer’s, heart disease, fatty liver and diabetes.

And it doesn’t make you look very good either…

High insulin levels promote the storage of “visceral” belly fat, which surrounds your organs and sends metabolic messages that promote disease.

High blood sugar also causes the formation of advanced glycation end-products (AGEs) – nasty little compounds that speed up the aging process and damage tissues (especially the skin, in the form of wrinkles and lost elasticity).

About 75% of the carbohydrates in wheat are in the form of amylopectin A – a compound that is unique in just how rapidly it is transformed into glucose.

This is why wheat spikes your blood sugar higher than almost all foods – even when the same number of carbohydrates is consumed!

And that’s not all this health-harming carb can do…

“Heart Healthy” Whole Wheat… Causes Heart Disease!

The medical establishment has greatly exaggerated the role of cholesterol in heart disease.

But there is one type of cholesterol closely linked to this killer – small dense LDL particles.

Many doctors believe it is the number one risk factor for heart disease in the U.S.

And guess what triggers these dangerous compounds to form more than any other food?

It is the amylopectin A found in wheat!

Are You High on Bread?
The Addictive Properties of Wheat

You’ve probably heard that sugar triggers the same pleasure centers in the brain as drugs of addiction. That’s why it can be so hard to “just say no” to sweet treats.

But wheat has drug-like properties even more powerful than sugar!

That’s because in addition to the rapid sugar rush wheat provides, it also produces specific compounds that bind to morphine receptors in the brain.

In addition to subtle euphoria, these opiates cause a repetitive cycle of cravings – for more grains!

It’s no wonder a study published in the journal Psychosomatic Medicine showed that people who eat wheat consume an average of 400 calories more per day.

Lie #2 - Gluten-free bread is healther

Most gluten-free breads, cereals, pastas, crackers and cookies use ingredients that are not much better (and in some cases, worse) than those made with wheat!

Like any processed junk food, these products usually contain chemical preservatives, soy protein, dough conditioners, industrial seed oils, corn and rice syrup… and often, GMOs.

And that’s not all, because…

The Ingredients in Most Gluten-Free Products Will
Also Send Your Blood Sugar Soaring!

Here’s what Dr. William Davis, author of Wheat Belly, has to say about these unhealthy alternatives…

“These powdered starches are among the few foods that increase blood sugar higher than even whole wheat. It means these foods trigger weight gain in the abdomen, increased blood sugars, insulin resistance, diabetes, cataracts, and arthritis. They are NOT healthy replacements for wheat.”

Take a look at how some common gluten-free foods impact your blood sugar…

Most people GAIN WEIGHT on a gluten-free diet. In fact, one study showed that 81% of people who adopted a gluten-free diet had gained weight after two years!

You should also know that…

Some Gluten-Free Products Contain 90 Times More
Arsenic Than the EPA Allows for Drinking Water!

Of course, you know that arsenic is a deadly poison

But you might not know that many gluten free baked goods contain potentially toxic levels of it!

Chronic arsenic exposure – even at very low levels – can lead to headaches, fatigue, brain fog and digestive issues… not to mention heart disease, cancer, respiratory illness and diabetes.

Keep this in mind the next time you hear that “gluten-free bread is healthier than bread made with wheat.”

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Research shows that wheat can trigger a variety of autoimmune conditions (where the body attacks itself), including: type 1 diabetes, rheumatoid arthritis, and multiple sclerosis.

It can also cause chronic disease…

The Journal of the American Medical Association published a report showing that gluten sensitive people who still consume grains increase their risk of death up to 75%!

Bread Madness:
'’t Destroy Your Brain with Grain

More than 50 years ago, doctors discovered that some mental patients made spontaneous recoveries when bread was not available to them.

The term “bread madness” was even coined to describe schizophrenia.

Recently, doctors at Duke University reported on a woman who had a 50-year history of delusions, hallucinations and suicide attempts. Within a week of stopping wheat, her symptoms disappeared!

If you (or someone you know) has ever suffered from depression… insomnia… anxiety… dementia… or nearly any other psychiatric or neurological condition – there’s a good chance a grain-free diet would help.

Rice

According to the NHS, eating reheated rice can cause food poisoning. They explain that the reheating itself is not the culprit; it actually has to do with how the rice was stored prior to reheating. Rice can sometimes contain spores of bacteria known as Bacillus cereus, which can cause food poisoning, and these spores can survive cooking. If rice is then left to sit at room temperature, the spores can grow into bacteria, which will multiply and could produce toxins that can cause vomiting and diarrhea.

Potatoes

Potatoes that have sat out at room temperature for several hours can not only lose their nutritional value, but they could also create the perfect conditions for botulism to grow. Uneaten potatoes should go directly to the fridge after cooking to help reduce the chances of this occurring.

Spinach

Spinach is best eaten raw, but it's okay to cook it if you plan to eat all of it immediately afterward. However, when cooked spinach is reheated, the nitrates in it break down into nitrites, turning one of the healthiest foods into something that is potentially toxic and can negatively impact the uptake of oxygen in the blood.

Finally, keep in mind that microwaves are particularly risky because they do not heat food evenly.



Quinoa

Why Quinoa Is One of The World’s Healthiest Foods Quinoa is an ancient South American grain that was largely ignored for centuries.

Interestingly, it was only recently noticed by the rest of the world and hailed as a "superfood" due to its high nutritional content.

What Is Quinoa?

Quinoa (pronounced KEEN-wah) is the seed of the Chenopodium quinoa plant.

Botanically speaking, it's not a grain. However, it's often called a "pseudograin" because it's similar in nutrients and eaten the same way as cereal grains.

Quinoa was first grown for food 7,000 years ago in the Andes. The Incas called it "the mother grain" and believed it was sacred.

Although it's now grown around the world, the majority is still produced in Bolivia and Peru. It was largely unknown to the rest of the world until very recently.

Since then, it has experienced a huge surge in popularity because of its high nutrient content and health benefits. It is also easy to grow in a range of conditions.

In fact, the year 2013 was named "The International Year of Quinoa" by the UN because of its valuable qualities and potential to fight world hunger.

Quinoa is also popular because it's a gluten-free grain. This means people with celiac disease, wheat allergies or those who avoid gluten can consume it.

Types of Quinoa

There are more than 3,000 varieties of quinoa.

However, the most widely grown types are red, black and white. There is also a tricolor variety, which is a mixture of all three.

This is what the three types look like:


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Quinoa can also be rolled into flakes or ground into flour, which can then be used for cooking and baking.

White quinoa is the most commonly consumed variety and is what you'll usually find at the store. Interestingly, the different types also have varying nutrient contents.

A study examining red, black and white quinoa found that while black quinoa has the lowest fat content, it has the highest omega-3 fatty acid and carotenoid contents (3).

Red and black quinoa also have nearly twice the vitamin E content of white quinoa.

The same study analyzed the antioxidant content of each type and found that the darker the color, the higher the antioxidant capacity.

Bottom line: use black quinoa.

Quinoa Is Loaded With Nutrients

This grain is also popular because it's very nutritious.

It's packed with vitamins and minerals and contains more protein, fiber and healthy fats than other grains.

Just one cup (185 grams) of cooked quinoa is a great source of the following nutrients:

  • Manganese: 58 percent of the RDI.
  • Magnesium: 30 percent of the RDI.
  • Phosphorous: 28 percent of the RDI.
  • Folate: 19 percent of the RDI.
  • Copper: 18 percent of the RDI.
  • Iron: 15 percent of the RDI.
  • Zinc: 13 percent of the RDI.
  • Thiamin: 13 percent of the RDI.
  • Riboflavin: 12 percent of the RDI.
  • Vitamin B6: 11 percent of the RDI.

The same cup provides only 220 calories, in addition to 8 grams of protein, 4 grams of fat and at least 5 grams of fiber.

Quinoa Contains Complete Proteins

Proteins are made of amino acids, which can either be made by your body or found in certain foods.

Nine of the amino acids are essential amino acids, meaning your body cannot produce them and you must get them from your diet.

Complete proteins contain all nine amino acids in significant amounts. While all animal sources of protein are complete, the majority of plant proteins are not. As a complete plant protein, quinoa is one of the exceptions.

This is one of its most unique qualities and makes it a very valuable source of protein, especially for someone whose diet is mostly plant-based.

While it's possible to get all of the essential amino acids from a plant-based diet, it does require eating a variety of plant-based proteins.

Quinoa is especially high in lysine, methionine and cysteine, which are some of the amino acids that plant foods are frequently low in.

It Contains Beneficial Plant Compounds

Quinoa is very high in beneficial plant compounds. Some examples are saponins, phenolic acids, flavonoids and betacyanins.

Many of these compounds may act as antioxidants, which means they can neutralize the free radicals that damage your body on the molecular level.

One study examined 10 types of grain from Peru. It found that quinoa had an antioxidant capacity of 86 percent, which was higher than all the other grains analyzed.

While all varieties of quinoa are high in antioxidants, the darkest seeds contain the highest amounts. This means black quinoa contains more antioxidants than white.

Also, sprouting the seeds can increase the antioxidant content even further.

However, a high antioxidant capacity in the lab does not necessarily translate to a higher antioxidant capacity in your body.

Nonetheless, one study found that consuming 25 grams (just under 1 oz) of quinoa daily increased levels of the important antioxidant glutathione by 7 percent.

This shows that it really can help your body fight oxidative damage from free radicals.

It May Improve Blood Sugar Control

Quinoa is considered to be a whole grain.

Several studies have linked whole grain intake to a reduced risk of type 2 diabetes and improved blood sugar control.

One large review found that consuming just 16 grams of fiber from whole grains per day was linked to a 33 percent lower risk of developing type 2 diabetes.

However, there aren't many studies on the specific health effects of quinoa.

Nonetheless, one rat study found that it could reverse some negative effects of a high-fructose diet, including high blood sugar.

This could be because it contains phytoecdysteroids, which have been shown to lower blood sugar in mice.

It also appears to contain compounds that inhibit alpha-glucosidase, one of the enzymes involved in digesting carbs. This could delay the breakdown of carbs, causing a slower release of glucose into the blood stream.

Quinoa's high fiber and protein content may also contribute to its positive effects on blood sugar. However, it is a grain and is still relatively high in carbs.

May Improve Metabolic Health

Quinoa is a good choice for people who have high blood lipids (cholesterol and triglycerides).

One study found that eating 50 grams (1.7 oz) daily for 6 weeks lowered total cholesterol, triglycerides and LDL cholesterol.

However, the effects were small and it lowered the levels of the "good" HDL cholesterol too.

Another study compared quinoa and corn flakes. It found that only quinoa significantly reduced triglycerides, total cholesterol and LDL cholesterol.

This is preliminary, but suggests quinoa could help improve metabolic health.

May Help Fight Inflammation

Chronic inflammation is involved in a wide range of diseases, from type 2 diabetes to cancer and heart disease.

Although studies have not shown consistent results, a diet high in antioxidants is thought to help fight inflammation in the body.

Quinoa appears to be very high in antioxidants, yet may help fight inflammation in other ways as well.

Saponins are one of the plant compounds found in quinoa. They give it a bitter taste and some people rinse or soak quinoa to try and remove this taste.

However, saponins also seem to have some positive effects. In addition to acting as antioxidants, they appear to have anti-inflammatory effects.

One study found that saponins could inhibit the production of pro-inflammatory compounds by 25–90 percent in isolated cells.

How to Eat Quinoa

Quinoa is very versatile and easy to prepare. It has a nutty flavor and a chewy, fluffy texture. You can cook it just like rice, with two parts liquid to one part quinoa.

Simply bring the water to a boil, then reduce the heat and let it simmer for about 15 minutes. Fluff and serve.

Try using broth instead of water or adding different seasonings for even more flavor.

Watch the video below for a demonstration of how to cook quinoa:

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Quinoa can be used like any other grain. It can be served plain, as a side dish or incorporated into other recipes. Quinoa flour can also be used in baking.

Here's a list of some ways to enjoy quinoa:

  • Mix with chopped vegetables, served warm or cold.
  • Season and serve as a side dish.
  • Cook into breakfast cereal with bananas or blueberries.
  • Mix with veggies and stuff into bell peppers.
  • Add to chili.
  • Toss into a spinach or kale salad.



Dean Ornish Diet

The Ornish Diet you eat mostly fruits, vegetables, and grains – and very little fat.

Dean Ornish, MD, president and founder of the nonprofit Preventive Medicine Research Institute in Sausalito, Calif., was considered revolutionary in the early ’90s when he suggested that a basically vegetarian diet can reverse symptoms of heart disease. Plus, Ornish and his research team argued, a vegetarian diet coupled with exercise can reduce stress and help people lose weight.

Since that time, Ornish’s diet has caught on, winning such high-profile fans as former President Bill Clinton. Far from being a diet fad, many doctors and nutritionists now recommend this popular diet to people who need to lose weight and who may have heart conditions.

However, the Ornish Diet has a major drawback: It may be difficult for some people to follow, especially over the long-term. The popular diet is essentially a vegan diet, Weiner says, and people may find it hard to avoid all meats, chicken, fish, and egg yolks. Also, she says, the diet is extremely low in fats of all types, and it’s often fat that adds flavor to foods and makes people feel satiated.

The Ornish Diet:

  • Eat all the beans, legumes, fruits, grains, and vegetables you need to feel full.

  • Eat dairy low- or nonfat dairy products such as milk, cheese, and yogurt in moderation. Only 10 percent of your calories should come from fat.

  • Avoid meats (red and white), oils and products containing oils, including avocados, olives, nuts, seeds, full-fat dairy, and sugar.

  • Exercise for at least 30 minutes five times a week or 60 minutes three times a week.

  • Manage stress with yoga and meditation and by spending time with your loved ones.

  • Kick unhealthy habits such as smoking or drinking alcohol in excess.
  • Eat smaller meals more often to combat hunger, but be careful not to overeat because you’re eating more often.

The Ornish Diet helps you to lose weight and maintain heart health because you’re eating fewer calories and consuming less heart-damaging fat. “Fat is more than twice as calorie dense as carbohydrates," Weiner explains. "Fat has 9 calories per gram where carbohydrates and protein have only 4. So, if you lower your fat intake, you lower your calories. Also, it’s hard to overeat if your diet consists of mostly fresh fruits and vegetables and whole grains."

The Ornish Diet: Sample Menu

Breakfast: Whole-grain cereal with fat-free yogurt and orange juice

Lunch: Baked potatoes stuffed with fat-free cheese and spinach and broccoli; potato salad with fat-free dressing, or a green salad with fresh fruit

Dinner: Bread with tomatoes and capers, whole-meal pasta with vegetables, and peaches in wine for dessert

Drinks: Water, tea, coffee, skim milk, juices

Ornish Proven Program The Ornish diet can reverse heart disease, reverse diabetes, reverse prostate cancer, lose weight.

Eat Mostly Plants in Their Natural Form

Your calories are unrestricted unless you’re trying to lose weight. Small frequent meals spread throughout the day will help you to avoid hunger and keep your energy levels constant.

Portion control will assist you in reaching and maintaining a healthy body weight and controlling blood sugar levels. Non-fat dairy foods are included.

Limit Bad Carbs

Sugar is permitted in moderation, but not encouraged.

Alcohol, is allowed in limited amounts, but not encouraged. If consumed, enjoy one serving a day: 1.5 ounces liquor, 4 ounces wine or 12 ounces beer.

4 Grams a Day of Good Fat

Flax seed oil, nuts, seeds.

No more than 10% of calories are from fat. This is achieved by not adding any fats, oils, avocados, coconut and olives to a mostly plant-based diet. The 10% of calories from fat comes from fat that occurs naturally in grains, vegetables, fruit, beans, legumes, soy foods — and small amounts of nuts & seeds.

Nuts are allowed in small amounts. To maintain the low-fat goal of 10 % of calories from fat, servings sizes for nuts are limited since they are very concentrated in fat. An example of some servings for nuts are listed below... a good sources of heart-healthy omega 3s. Specific nuts(almonds, pistachios, walnuts, pecans, cashews, and peanuts) and seeds (especially flaxseeds, sunflower, and pumpkins seeds) that are rich in antioxidants and cardio-protective phytochemicals such as polyphenols

Example: 1 low-fat food serving (= 3 gm fat) equals:

  • 5 almonds
  • 9 pistachios
  • 1 whole walnut
  • 3 pecan halves
  • 2 cashews
  • 6 peanuts (no shell)
  • 2.5 tsp flax seeds, ground
  • 2 tsp chia seeds or sunflower seeds, shelled
  • 1.5 tsp pumpkin seeds

Three or less servings from low-fat foods or nuts can be included per day

(Low-fat foods such as packaged foods like veggie burgers, low fat whole-grain crackers or cereals that contain = 3 gm fat per serving. These low-fat foods may contain a minimum amount of added mostly unsaturated fat such as olive or canola oil. Low fat packaged foods are not encouraged, but are optional on occasion for convenience, and to maintain an enjoyable sustainable lifestyle.)

Eat Mostly Plant-Based Proteins

Tofu, tempeh, beans, legumes, non-fat cheese & yogurt

Caffeine

Our lifestyle medicine program encourages reducing the intake of stimulants such as caffeine in order to facilitate a more balanced, calm and peaceful way of living.

Up to 2 cups/day of green tea has been included for many years due to its high concentration of health-promoting and cell-protective antioxidant polyphenols, which have shown to improve cardiovascular health.

Black tea and coffee also contain these antioxidant polyphenols and other bioactive compounds providing cardio-protective benefits. Coffee and tea are optional if you are already drink coffee and able tolerate caffeine well. Coffee is limited to 1 cup or less of coffee or up to 2 cups decaf or up to 2 cups of black tea a day.

We are not encouraging people to begin drinking coffee or tea who are not already doing so, and those with arrhythmias, high blood pressure, anxiety, insomnia, gastro-esophageal reflux or who are caffeine-sensitive should continue to avoid it. Please consult with your physician if you have any concerns.

Proven Program simple choices; powerful results

When we become more aware of how powerfully our choices in diet and lifestyle affect us—for better and for worse—then we can make different ones.

When you make healthy choices, you feel better quickly. This allows us to connect the dots between what we do and how we feel. Feeling so much better, so quickly, re-frames the reason for changing from fear of dying to joy of living.



Acid/Alkaline

A list of Acid / Alkaline Forming Foods Human blood pH should be slightly alkaline ( 7.35 - 7.45 ). Below or above this range means symptoms and disease. A pH of 7.0 is neutral. A pH below 7.0 is acidic. A pH above 7.0 is alkaline.

An acidic pH can occur from, an acid forming diet, emotional stress, toxic overload, and/or immune reactions or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur.

An acidic balance will: decrease the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it's ability to repair damaged cells, decrease it's ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. A blood pH of 6.9, which is only slightly acidic, can induce coma and death.

To maintain health, the diet should consist of 60% alkaline forming foods and 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods.

Generally, alkaline forming foods include: most fruits, green vegetables, peas, beans, lentils, spices, herbs and seasonings, and seeds and nuts.

Generally, acid forming foods include: meat, fish, poultry, eggs, grains, and legumes.

Alkaline-Acid Food Chart

Raw ACV is the only vinegar that is alkaline-forming to the body. All other vinegars (white, balsamic, red wine, etc) are acid-forming. For a health balanced pH, raw apple cider vinegar is one of the best things to add to your diet.

Acid-forming foods include most high-protein foods, such as meat, fish, eggs, and most legumes (beans and peas, except lentils, which are alkaline-forming). Sugar, coffee, alcohol, and most grains are also acid-forming. See a chart of acid-forming foods.



Food Synergy

Food Synergy [video] Combining certain foods together may be more beneficial then eating them separately.

Pills or tablets simply cannot mimic this balanced natural combination of phytochemicals present in fruit and vegetables.

Carrot and hummus.



Purslane

Powerful and Proliferative: the Formidable Purslane What is considered a weed to some may be a powerful medicine to others. Valued in many cultures worldwide, this herbaceous succulent provides an array of vitamins, minerals, and antioxidants. It’s omega-3 content rivals any other green land plant and often grows almost uncontrollably.

Purslane is a creeping plant that forms an intricate branching mat over large areas of ground. With leaves that are round, green, and have a waxy appearance, purslane belongs to the succulent family. The round stem stays fairly close to the ground and varies in color. Once you are able to identify purslane, you will be surprised at its ability to thrive in some of the harshest growing conditions.

Perhaps its ability to thrive in stressful environments is part of what makes this plant so beneficial. Purslane contains an impressive amount of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. In fact, it ranks near the top for omega-3 concentration amongst the green leafy land plants. With the growing demand for omega-3 supplementation and a dwindling wild fish population, purslane offers an abundant and cheap alternative.

“One hundred grams of fresh purslane leaves (one serving) contain about 300-400 mg of 18:3w3 [alpha-linoleic acid]; 12.2 mg of alpha-tocopherol; 26.6 mg of ascorbic acid; 1.9 mg of beta-carotene; and 14.8 mg of glutathione. We confirm that purslane is a nutritious food rich in omega-3 fatty acids and antioxidants.” [Simopoulos AP, 1992]

Aside from omega-3s, this weedy warrior contains vitamins A, C, and E, magnesium, potassium, iron, manganese, and protein. With its nutrient-dense constitution, this plant can provide a plethora of health benefits.

Purslane is such a powerful antioxidant that it can protect against one of the most harmful substances to the liver, acetaminophen (one brand name is Tylenol). In a scientific study, ethanolic extracts of purslane were used to examine its protective effects on acetaminophen liver toxicity.

Why does this matter? Because acetaminophen is responsible for more fatalities annually than any pain reliever sold over-the-counter, and there are lots of them.

Additionally, there are many other scientifically-supported reasons to add this incredible edible to your diet. The side benefits of this proliferative plant include:

Completely removed BPA (and other phenolic endocrine disruptors) from water in 24 hours [Imai S, 2007]. Just one gram of purslane was used per 25 mL of water. Researchers even manipulated the temperature, pH, and concentration of BPA (same results were found for concentrations of BPA up to 5 times more than originally tested).

In an animal model, purslane was able to prevent gastric damage that was chemically induced by hydrochloric acid (HCl) or ethanol, both of which are very corrosive and painful gastric irritants. The protection by purslane was dose-dependent and the results were comparable to a commonly used anti-ulcer medication called sucralfate [Karimi G, 2004]. It’s unfortunate these results have to be replicated in animals when traditional use of purslane included treating gastrointestinal diseases.

Significantly decreased inflammation and pain when compared to the control, which was the prescription drug diclofenac sodium [Chan K, 2000].

Muscle relaxation which was attributed to its high potassium content [Habtemariam S, 1993].

Neuroprotection when mice cortices were exposed to hypoxic (low oxygen) conditions. The purslane extract increased the cell viability even under a greater than 50% reduction of normal atmospheric oxygen concentrations [Wang W, 2007].

Provided 83% improvement (either partial or total) in a clinical trial on patients with oral lichen planus (OLP). OLP is uncommon but a very painful chronic inflammatory disease that can cause sores, lesions, and blisters in the mouth, on the skin, or other mucous membranes of the body. According to a 2016 scientific review of 19 published studies on the association of HCV and OLP, people with HCV are more likely to suffer from OLP [Alaizari NA, 2016].

Purslane seeds significantly reduced abnormal uterine bleeding in 80% of the patients in a 2009 clinical study [Shobeiri SF, 2009].

A temporarily favorable effect on bronchodilation in patients with asthma. According to the study, “The onset of brochodilatory effect of extract was similar to that of theophylline beginning 60 min, but the effect of extract decline after 120 min after administration. In conclusion, the results of the present study showed that Portulaca oleracea has a relatively potent but transient bronchodilatory effect on asthmatic airways.” [Malek F, 2004].



Eat It Later

Quotes from Eat It Later: Mastering Self Control & The Slimming Power Of Postponement by Michael Alvear

Skinny all my life, I ate fat and sugar bombs with impunity, It all came crashing down in my late 20s when I started to gain weight. The chickens had come home to roost and they weren’t organic. They were vengeful.

Inspired by Walter Mischel’s iconic The Marshmallow Test, I developed my own delayed gratification techniques, which painlessly—and dramatically—reduced the volume of food I ate.

these strategies helped me do what few can: Eat whatever I want in moderate portions.

It’s a 3-step process—

Reframe your goals from weight loss to health enhancement,

Eliminate binge eating through desensitization and

Reduce the volume and frequency of problem food consumption through innovative delayed gratification techniques.

Now, 6'1" and 194 lbs. is not fat but it’s, well, two weeks away from it. I had a dream that I’d gotten so fat a cop told me that I could legally use the carpool lane, even when I travelled alone.

I went on every conceivable diet—Atkins,... They all worked. But the suffering, the deprivation, the constant vigilance and oh, my God, the math, THE MATH! I had to count those calories, weigh these products

Yes, I lost the weight but I was miserable and couldn’t sustain it.

Mike completely changed the way I looked at dieting. DIETS '’T WORK. People almost always gain the weight back

What fascinated me about the research Mike showed me was not just how unanimous it was about what didn’t work, but about what did work.

It was always about one thing and one thing only: Moderation. Portion control.

Moderation is often more difficult than dieting.

According to Mike, the research was clear: The successful people didn’t have a food plan; they had an eating strategy.

eating strategies designed to neutralize recognized psychological roadblocks to weight loss.”

Mike sat me down and explained what would be involved. I followed his instructions to the letter and I was blown away by the results. I went from eating 16 Oreos at a sitting to 3 without any cravings for more.

I was so shocked at my success I begged Mike to tell me about all the research he came across and I used the information to build a simple program to lose weight. A program that didn’t require me to count calories, carbs or proteins. A program that didn’t require me to weigh my food or severely restrict my diet.

How did I do it? Through a series of psychological strategies that painlessly reduced urgent cravings, dramatically increased my ability to delay gratification, illuminated the mechanisms of self-control, and reframed my thinking around weight loss.

Through a series of psychological strategies that painlessly reduced urgent cravings, dramatically increased my ability to delay gratification, illuminated the mechanisms of self-control, and reframed my thinking around weight loss.

You’ve just never seen them applied to food. That amazing decrease of Oreo consumption from 16 to 3? The process is called ‘habituation,’ it is standard treatment for prescription drug addiction.

My ability to dramatically cut back meal portions without feeling cheated? It’s called ‘systematic desensitization.’ It is used to eliminate irrational fears and phobias.

My ability to resist temptation without that feeling of self-punishment or sacrifice? A well-known delayed gratification technique called “If-Then Implementation Planning.”

These methods are the gold standard for treating addictions and mastering self-control.

I took these proven approaches to self-control and modified them to reflect the unique physiological and psychological challenges to losing weight.

I named my approach, “The Scratch Plan.” Named mostly because I wanted to scratch the word “diet” from my vocabulary.

The Scratch Plan allowed me to lose weight easily. To be clear, easy doesn’t mean effortless. I put a lot of effort into it but there’s a difference between effortful and painful. I didn’t suffer. I didn’t obsess.

It didn’t hurt. I didn’t feel cheated.

it does require patience. This is not a quick fix diet book. You’re not going to lose 10 pounds in 10 minutes. It’s going to take time. LOTS of time. WAY more time than you’d like. The Scratch Plan is not for people motivated by urgency; it’s for people seeking permanence.

you’re not going to see results quickly. You also are much less likely to “eat your feelings.” Using food as a coping mechanism—eating to dull pain, frustration, anger, embarrassment, inadequacy, humiliation, or resentment presents a set of obstacles this book does not address.

I didn’t want to stop eating delicious foods (no matter how unhealthy); I wanted a way to control my eating so I could eat delicious foods AND lose/maintain my weight. I wanted moderation, not deprivation.

I wanted moderation, not deprivation. And so should you. Eating tasty food—whether it’s healthy fruit or an unhealthy basket of onion rings—is right up there with love and sex as Reasons To Live.

Moderation doesn’t mean eating tiny portions of whatever you want but leaving the table hungry. It means eating whatever you want but reducing the amount of food needed to make you feel full.

Moderation isn’t about sacrificing satiety; it’s about reducing the volume needed to reach satiety.

The secret to eating moderately is to make such gradual changes that your body doesn’t notice it.

you make tiny reductions that the body can’t react to (desensitization). You let your body acclimatize to the reduced level for a while (habituation). Once the reduced level becomes the body’s ‘new normal’ you start another round of reductions. You keep doing this until you hit your target.

You are going to permanently change the amount you eat, not what you eat.

my plan does not require you to eat or avoid any specific food

Improve Your Self Image. Not because you will lose weight—studies show that weight loss doesn’t improve body image.

You will see that the proper response to a fattening meal is to enjoy it, not to punish yourself for it. A Sense Of Inner Peace And Calm About Food. Ever notice how people on a diet are constantly anxious about food?

An Enhanced Sense Of Well-being. Food is so primal to our existence that your relationship to it reverberates in all aspects of your life. Food, or rather your relationship to it, can be a major life stressor.

studies showing diets have a 95% failure rate

Weight loss researchers have proved that dieting creates fat-promoting biological responses. The harder you try to reach your goal the harder your body fights back.

These strategies will not work without a fundamental change in your consciousness.

Dieting is about deprivation.. dieting elicits obesity-promoting biological responses. In other words, one of the fastest ways to gain more weight is to go on a diet.

your goal should be something that results in weight loss.

If you take weight loss off the table and concentrate on changing your eating strategies to reflect abundance and health instead of limitation and restriction you will attain a greater sense of well-being.

Once you attain moderation, weight loss is not just possible but inevitable.

What could I aim for that would result in weight loss? A better quality of life. Higher satisfaction around the things that food influences—energy, mood, attitude, contentment, optimism. I wanted to improve my physical and mental well-being. with well-being—aim for it and the ‘market’ responds with weight loss.

Did you know that people who use exercise as a tool to lose weight are far more likely to stop than people who use exercise to enhance well-being (and lose weight as a result)? That’s because dieters tend to look at exercise as a quick fix rather than a healthy activity

Set The Right Expectation. It’s going to take time. Not a little time. A LOT. One of the great themes you’ll see permeating this book is the idea of slow, gradual change.

Even the dog didn’t like my cooking. I’d give him a bite and he’d lick his butt to get the taste out of his mouth.

The Scratch Plan does not ask you to suffer but it does ask for your commitment. You will not succeed if you let your short-term desires get in the way of longer-term outcomes. Commit yourself to permanence and the urgency will recede.

Now That You’re Not On A Diet, Stop Acting Like You Are.

for now, it’s critical to shift from a restrictive consciousness of food (diet) to an unlimited one (well-being).

Say Goodbye To Punishing Or Rewarding Yourself With Food... typical of a dieter’s mentality: Tough it out with punishing foods and then reward yourself with an oasis of taste. There is no place for that type of thinking in the Scratch plan. There are no “rewards” in a consciousness of plenty.

food is not there to punish or reward you. It is there to sustain you. To nourish you. To make you whole.

Do not set a weight loss goal. That’s a diet mentality.

Your goal is to feel good

Your goal isn’t to lose weight—it’s to enhance your well-being. So if you want to check your progress, '’t step on a scale, ask yourself some crucial questions: Am I changing the way I eat without feeling deprived? Am I starting to eat less and less without any real suffering? Am I adding more healthy foods without feeling cheated? Am I seeing measurable progress in cutting back?

senior citizen was wondering if his wife had a hearing problem.

So one night, he stood behind her while she was sitting in her lounge chair. He spoke softly to her. “Honey, can you hear me?”

There was no response. He moved a little closer and said again, “Honey, can you hear me?”

Still, no response. Finally he moved right behind her and said, “Honey, can you hear me?”

She replied, “For the third time, YES!”

how in God’s pajamas you’re going to lose weight?

A consciousness of plenty applies to variety not volume.

eating a wide variety of foods—basically temper it by controlling the amount you eat along with the frequency with which you eat it.

variety and moderation are the keys to weight loss

The key to achieving portion control isn’t to go from large to small. It isn’t even to go from large to medium. It’s to go from large to a hair smaller than large. And from there to a hair smaller than that.

labels for this process: ‘Systematic desensitization’ and ‘habituation.’ You make tiny reductions that the body can’t react to (desensitization).

You let your body acclimatize to the reduced level for a while (habituation).

Once the reduced level becomes the body’s ‘new normal’ you start another round of reductions.

You keep doing this until you hit your target. And by the time you hit your target your body doesn’t know what hit it.

The body resists sudden, dramatic changes but adapts easily to small, almost imperceptible ones.

Systematic desensitization for food requires a sensible withdrawal schedule.

small incremental drops that your body can hardly perceive what you’re doing.

This was my first lesson in systematic desensitization: Know thy number. You can’t reduce your intake if you '’t know what you’re taking in.

Warning: Do Not Awaken The Body’s Fat-Producing Biological Responses. reduce the number of Oreos so slightly that my body would have a hard time perceiving the difference.

It wasn’t painful to deny myself the other two Oreos, just slightly uncomfortable. This was a key concept

Portion reduction does not require pain. Pain is the signal that you’ve cut your portions too much too soon.

“Why would I have a problem going from 14 to 12?”

Mike likened it to deep-sea divers descending to the ocean floor. “Once you descend to a new depth you must get your body used to the pressure or you’ll start getting the bends. It’s the same with reducing cravings,” he said. “You’re going to stay at 14 cookies to stabilize your body so that it sees 14 as the new normal.”

I told him it was about a 1 (a twinge of discomfort). Mike said as long as I was within the 1 to 3 range I should allow myself to eat the pile with the least amount of cookies. His rationale was simple: “Slightly uncomfortable is manageable.”

I was so elated I called Mike up and told him I was going to go down to four Oreos at my next feeding.

“Bad move,” he said. “Do NOT do that. Do you know what they call deep-sea divers who descend too quickly?” he asked. “DEAD IN THE WATER.”

descend slowly even if I felt okay with speeding it up.

Instead of dropping two cookies at a time, drop one.

Getting stuck on eight cookies illuminated a central premise about desensitization/habituation: When in pain, extend the habituation and slow the descent. Time is your friend; impatience is the enemy.

Sugar creates more craving for sugar. Conversely, the less you have it the less you want it.

It’s easy to do it with foods that come in standard sizes (cookies, candy, beverages, etc.) because they’re packaged in units that are easily measured.

For example, if your problem food is potato chips (and really, whose isn’t?) then conducting a desensitization/habituation ‘descent’ will be more difficult. What are you going to do—count out potato chips? I think not.

The first rule of holes applies here—if you’re in one, stop digging.

DO NOT EAT OUT OF THE BAG.

buy a food scale,

Once you are completely sated, put the bag on the food scale and weigh it. Let’s say the bag weighed 13.5 oz. when you started and now it weighs 9.5 oz. Congratulations! You just found out how many potato chips you eat at a sitting—4 oz.—or four times the ordinary 1 oz. serving.

establish your baseline.

Here are the steps to desensitizing yourself

1) Pour 4 oz. Into Sandwich Bag #1. Place it on the counter.

2) Pour 4 oz. Into Sandwich Bag

3) Reduce The Number Of Chips In Bag #2. Take out about 10-15% worth of potato chips.

6) Eat If The Anxiety Is Low, Add If It’s High. Low? Mangia! High? Add a few more chips until you only feel mild discomfort.

7) Habituate. Stay at the reduced level of chips for the next few feedings until it becomes the new normal.

8) Desensitize. Start a new round of reductions using the same steps outlined above.

9) Keep Going Until You Hit Your Target.

Your target should never be zero—that would be deprivation. Your target should be moderation—around a 1 oz. serving.

Use a food scale. Make sure it’s sensitive enough to measure ounces.

Take 12-15% out of one of the bags.

Twelve percent of 4 oz. would be .48 oz. Make sure you weigh it to get an exact measurement.

How anxious are you about eating the smaller bag of potato chips versus the larger one?

Use a 1–10 scale, ten being the highest level of anxiety. If you’re above “3” put more chips in the smaller bag.

Pain is a signal that you’ve reduced too much.

And there you have it—your first potato chip reduction!

Eat. Enjoy. And follow this same process for the next round of reductions, always remembering that you want barely perceptible reductions throughout your “descent.”

When do you stop? When you’ve reached moderation,

Do not fall into the trap of trying to “eyeball” your portions. Systematic desensitization requires precision. It only works when you can mathematically measure your progress.

Estimates will sabotage your success because you will guess wrong.

It’s also important to make visual, side-by-side comparisons of your portions all the way through the desensitization process.

When it comes to food, the brain reacts more powerfully to sights than thoughts.

You will avoid the fight or flight response if your body can see the proposed reduction and react calmly to it.

If your body reacts negatively upon seeing the reduction in portion size do NOT try to rationalize or persuade yourself to go through with the desensitization. Simply increase the portion size.

I cannot stress this enough: You must be able to look at the size of your new portion and remain calm.

No one is timing you so '’t feel pressured that you must accomplish this goal by a certain date. In fact, assigning a date for completion will completely work against you.

I had a profound realization: Eating strategies are more important than food plans.

The biggest benefit to desensitization is an enhanced sense of well-being.

Another great benefit to systematic desensitization is that you never long for what you’ve eliminated.

I '’t miss the 24 ounces of coffee that I cut out from my morning ritual. I '’t walk around obsessing about the missing cookies or the absent caffeine.

What explains this absence of loss? Again, psychologists call it “habituation.” Desensitization 'e right habituates your body to the new normal.

In other words, I have the same sense of satisfaction eating three Oreos that I once had eating sixteen.

Habituation has its own benefits. Once I habituated to three Oreos I felt like my stomach literally shrank. Today, I am physically unable to eat 16 Oreos at a time.

make eating healthy foods a priority.

Stupidly simple rule. I consider a food to be healthy if it doesn’t: Come in a box. Need to be defrosted. Require a can opener.

Let’s stay with the lowly raw broccoli for a moment. I’m fairly neutral about the hardy green stuff but I eat it all the time because I’ve made it delicious for me. One day, I dipped some raw broccoli into my favorite fatty, sugary salad dressing

Raw broccoli [salad] with peanuts, cheese, and fatty, sugary salad dressing. To me, that’s a party! It’s a fusion between healthy and unhealthy that spells out “Nutrilicious.”

surveyed about a dozen fitness experts “What is the single best exercise for your body?”

one expert’s reply captivated me: “The best exercise is the one you’ll do.” Apply this to food. What good are the healthiest foods if you won’t eat them?

In an ancient monastery in a faraway place, a new monk arrived to join his brothers in copying books and scrolls in the monastery’s scriptorium. He was assigned as a scriptor on copies of books that had already been copied by hand.

One day he asked Father Florian (the Armarius of the Scriptorium), “Does not the copying by hand of other copies allow for chances of error? How do we know we are not copying the mistakes of someone else? Are they ever checked against the original?”

Fr. Florian was set back a bit by the obvious logical observation of this youthful monk. “A very good point, my son. I will take one of the latest books down to the vault and compare it against the original.”

Fr. Florian went down to the secured vault and began his verification.

After a day had passed, the monks began to worry and went down looking for the old priest. They were sure something must have happened.

As they approached the vault, they heard sobbing and crying. When they opened the door, they found Fr. Florian sobbing over the new copy and table. It was obvious to all that the poor man had been crying his heart out for a long time. “What is the problem, Reverend Father?” asked one of the monks.

“Oh, my Lord,” sobbed the priest, “The word is celebrate!”

~~~
moderation isn’t just about reducing the portion but decreasing the number of times you eat said portion.

the psychological strategy of delayed gratification.

The Marshmallow Test. His tests put preschoolers in a tough dilemma: Eat one marshmallow now or wait 15 minutes and have two.

Mischel calls self-control the “master aptitude underlying emotional intelligence, essential for constructing a fulfilling life.” In fact, the ability to delay immediate gratification for a better consequence in the future is strongly associated with success later in life.

“What if I replaced deprivation with postponement? What if I replaced NO with NOT YET?

The idea for Postponement Of The Goods is to:

Pause. Rate. Decide.

before you reach for any kind of food.

Pause. Take stock of the situation.

Rate. On a scale of 1 to 10, how would you rank your craving?

Decide. Base it on a pre-agreed intensity level that triggers a decision to eat the food.

For the sake of argument, let’s say it’s a “7.” Let’s see how this plays out…

If: The craving intensity is seven or higher… Then: Eat the food now.

If: The craving intensity is six or lower… Then: Postpone until the intensity is higher.

Notice that your options are not “eat” or “'’t eat.” They’re “eat” or “postpone.”

Think of your body as the child in The Marshmallow Test. You have to earn its trust by keeping your promise.

Imagine what kind of results Mischel would have gotten if the children doubted that delaying gratification would result in getting 2 marshmallows.

Mischel kept his word to the children; you keep yours to your body.

If the intensity of your craving for a problem meal hits a pre-agreed trigger, then you need to indulge. Every time. Not sometimes. Always.

This skill—-letting the intensity level of your cravings determine when you will eat high fat/high calorie foods—will, over time dramatically improve your ability to lose weight without going on a diet.

the reward isn’t more food; it’s a better experience of it.

Think about that. Are you more likely to enjoy a plate of spaghetti and meatballs (with lots of garlic bread!) when your craving is at a ‘2’ or a ‘10’?

You want a better experience of food? Pause. Rate. Decide.

Americans, eat an average of 63 'uts a year

Choose the trigger honestly by asking yourself two questions:

1. “How badly do I want this food?”

If you want it badly enough you should have it. Suffering is never an option.

This is what happens to me: I start obsessing about the food. I can’t get the thought of how it would taste out of my mind.

2. “Would I experience real pain if I deny myself this meal?”

pain markers I look for: I start getting upset at the thought of not having it. I start rationalizing why I should have it

‘7’ is the beginning point of all those thoughts and feelings.

Our goal is to postpone consumption of the goods with so little pain that it is eminently manageable.

No Never Means No. It Means Not Now.

Why Does Postponement Work?

“What part of no do you not understand!?”

“Honey, not tonight. How about tomorrow night?”

Rejection inflicts...terrible damage.

Postponement does not.

It is imperative to use some way of marking the intensity of the food you’re considering eating because it gives you the chance to avoid impulsive, no/low craving eating.

From here on out you should never put anything in your mouth without first knowing how badly you want it.

This is mindful eating.

Postponing The Goods will help you significantly reduce no/ low craving or mindless eating and binging.

rating your cravings gives you the opportunity to exercise choice; something that is probably lacking in your eating habits right now.

If you forget to rate the crave before you cave, do it afterwards.

Say Goodbye To Will Power Fatigue.

All delayed gratification techniques require some exercise of will power, which is often experienced as a limited, easily depleted resource. Like a bank account, Dieting is the best example of that.

Fortunately, you will never experience will power fatigue with Postponing the Goods because you will never experience unendurable pain.

You will never experience will power fatigue because there is nothing to be fatigued about. It’s a three-step, five-second, painfree process: Pause. Rate. Decide.

Impulse Control?

You ate the pizza even though it was considerably below your stated pain threshold. This happened a lot

Typically, it occurred when internal or environmental factors didn’t go my way. For instance, if I was starving and the hunger overwhelmed my mindfulness. Or if I was nervous or anxious and ate to calm or comfort myself. Or if I didn’t want to insult the host at a private dinner. Or if I wanted to join the fun of communal eating.

Reframe your actions from right/wrong to helpful/unhelpful.

is not a moral failure. It is an understandable reaction to internal or external pressure.

if you find yourself constantly and consistently having problems with impulse control there are a couple of things that will help.

dieter shifts her perspective from Now to Later by concentrating on how thin her waistline will get.

The traveler to well-being shifts it by concentrating on how much more pleasure she’s going to get out of food.

Again, eating a bowl of spaghetti and meatballs (with garlic bread!) is a lot more pleasurable at a ‘10’ than a ‘2.’

the focus on pleasure helps delay gratification?

Concentrate on how much more pleasure you’re going to get out of that pizza when the craving hits a seven, eight, nine or ten.

Contrast how you felt the last time you ate a pizza with a low craving to the last time you ate a pizza with a high craving.

Notice how much more flavorful the pizza was at the high craving. Remember how satisfied you felt?

Amp up the desire to experience that level of satisfaction again.

Ask yourself, “Am I willing to put off a mediocre experience now for an intense one later?” you are willing to delay “mediocre now” for “intense later”—then

The second way to put some order around impulse control is “psychological distancing.”

imagine it as framed and hanging on the wall. “You can’t eat a picture!”

help people “self-distance” from painful experiences like social rejection and heartbreak.

seeing things from your own perspective tends to recount and reactivate negative feelings while distancing yourself helps reappraise them.

Since you will only indulge with a craving of say, a seven or higher, you are going to cut out a significant portion of your current indulgences.

I know I cut mine by one third to two thirds, depending on the food. Think about that for a moment: you can cut out a third to two thirds of your problem foods not by deprivation but by postponement.

Bargaining For Higher Quality Crap

A lot of us eat tasty but crappy food. A great example is fast food—lots

Still, it’s crap. Tasty, but crap.

Say no to crap now so you can have higher-quality crap later.

Pause. Ask. Decide.

This is your second three-word mantra you need to repeat before you put anything in your mouth.

So '’t settle for crap even in junk food. If you’re going to eat a high carb/high fat snack or meal then by God, make it the highest quality, best possible tasting high fat/high carb food.

The idea is to train your body to like better quality foods even if they are fat and sugar bombs.

Hold out for high-quality food not as a reward, but as a way of showing unconditional love to yourself.

If you '’t Pause-Ask-Decide you are acting out of impulse rather than mindfulness.

Instead of feeling guilty that you ate the cake (that’s diet-think) ask yourself two simple questions: How tasty was the cake and how good do you feel after eating it?

But if the cake wasn’t tasty or satisfying then use that experience to inform your next decision.

Upon facing a temptation I often say to myself, “Remember the last time you ate a couple of boxed 'uts from the gas station? You could taste the chemicals. Let’s skip it this time and get some fresh ones at Dunkin’ 'uts in a few days.”

As you first practice Bargaining For Higher Quality Crap, be sure to actually seek out a higher-quality alternative within the next 24 to 48 hours.

As you get better at this and as your body trusts your decisions to delay more and more you’ll be able to go longer and longer between indulgences.

it is simply remembering the three-step, five-second process: Pause. Ask. Decide.

The question is simple. “Am I willing to postpone eating this today for something better tomorrow?”

habits take time to build. '’t beat yourself up

No matter how many times I say it I know that you are going to lapse into diet-think and consider NOT postponing for a higher-quality alternative as an abysmal failure.

Gently remind yourself that you’re not on a diet; you’re on a journey toward wellness.

A diet is a promise you break.

A journey to well-being is a direction you take.

No journey is a straight line

The real ‘failure’ is the deeply unsatisfying feeling of appeasing an urgent craving with mediocre food.

Be Demanding And '’t Settle For Good Enough. You must demand higher-quality foods for yourself. Insist on them.

A Jewish grandmother and her grandson are at the beach. He’s playing in the water while she’s standing on the shore not wanting to get her feet wet, when all of a sudden a huge wave appears from nowhere and crashes directly onto the spot where the boy is wading.

The water recedes and the boy is no longer there. He was swept away.

The grandmother holds her hands to the sky, screams and cries: “Lord, how could you? Haven’t I been a wonderful grandmother?

Haven’t I been a wonderful mother?

Haven’t I kept a kosher home?

Haven’t I given to the B’nai B’rith?

Haven’t I lit candles every Friday night?

Haven’t I tried my very best to live a life that you would be proud of?”

A voice booms from the sky: “All right already!”

A few minutes later another huge wave appears out of nowhere and crashes on the beach.

As the water recedes, the boy is standing there. He is smiling and splashing around as if nothing had ever happened.

The voice booms again. “I have returned your grandson. Are you satisfied?”

The grandmother says, “He had a hat.”

If I’m going to eat unhealthy I am going to eat DELICIOUS unhealthy, dammit.

I reminded myself that I wasn’t on a diet—which I was on a journey to well-being, which will result in weight loss.

Once you get that mantra—and I mean really get it—your fears of gaining weight will melt away.

You will ask yourself, as I did, a common sense question: “Why am I using short-term results to measure a long-term strategy?”

It’s like expecting to double your money with a retirement account that’s three weeks old.

remember three things:

Cravings tend to fluctuate wildly.

the question remains—how do you manage high-rank cravings for problem foods that go on for weeks at a time?

do what I did—nothing.

Your second option is to use the systematic desensitization process so that at least you’re cutting the portions of problem foods.

Trust me, your problem isn’t going to be running from high-quality junk food; it’s going to be finding it.

you are not absolved from the obligation to pursue healthy foods. Not because it will help you lose weight (although it will) but because a strong, healthy body supports your well-being.

This is a BIG part of the overall plan.

You Are Not On A Diet.

Eating “bad but delicious” foods like fried chicken does not represent weakness. It is essential to the greater good. We celebrate it as part of our master plan for well-being.

you’re not seeing the bigger picture.

You’re also operating under the misguided notion that your body responds favorably to direct methods of losing weight. It doesn’t.

Science has proven over and over again that it’s almost impossible to keep the weight off with direct approaches like traditional dieting. Losing weight is not a simple affair.

Weight loss is not a gentle sloping hill that you can climb with flip-flops in a matter of hours.

It’s more like Annapurna, the world’s deadliest peak. You can’t do it in flip-flops. It’s going to take you months. You’re going to need a whole lot of equipment, a whole lot of training

It’s worth remembering that as you bargain for higher quality, better-tasting crap, you will eliminate the lower quality, bad tasting stuff.

Now do the math: if you eliminate a lot and add a little what does that leave you with? Weight loss.

But it is weight loss over time. Lots of time.

I strongly suggest you '’t try combining the two delayed gratification techniques until both have become such ingrained habits that, like brushing your teeth before bed, you do them without thinking (about 36 months).

now food has to jump through two hoops before it lands in my stomach—high craving and high quality.

my well-being advocate whispered, “Life’s too short to eat food the dog would find questionable.”

It’s important that you guarantee the later pleasure.

When I have an especially strong craving for fries but only questionable ones are available, I will say or think something like this: “I promise if I skip this mediocre crap I’ll take myself to a place that makes fries so good I’ll want to lick other people’s fingers.” Then I’ll actually think back to places that serve great fries and make up my mind to go there next time. The more detailed you make your postponement promise the easier it will be for you to delay.

The journey begins by applying a 3-step process—Reframe your goals from weight loss to health enhancement, Eliminate binge eating through desensitization and Reduce the volume and frequency of problem food consumption through innovative delayed gratification techniques.

I can boil the results of the Scratch Plan down to one word: Moderation.

It’s the key to losing/maintaining weight without going on a diet.

Moderation is essentially about volume control. Eat less volume lose more weight.

Moderation is simple: Eat what you want but only if you really want it and in reasonable portions.

Get Thinner With Skinner.

mindfulness—the ability to tell the difference between habit and hunger and to distinguish between a slight desire and a stronger one.

You simply condition your body to become full after consuming a smaller quantity of food.

Eating moderate portions rather than overly large ones will also make you feel better (it improves the digestive process) and gives you more energy.

Remember, you '’t need a food plan to lose weight; you need an eating strategy.

It means eating whatever you want but reducing the amount of food needed to make you feel full.

resources

The Power of Habit, by Charles Duhigg. A worthy addition to the habit-forming shelf in your library.

Switch: How to Change Things When Change Is Hard, by Chip Heath A great tome on making everlasting changes.

Mindless Eating, by Brian Wansink. A profound book that had a huge impact on me.

The Food Lab, at Cornell University Simply the most compelling food research studies on the Internet. http://foodpsychology.cornell.edu/

True story. A missionary friend worried about the high pregnancy rate in a Kenyan village tried an experiment with condoms.

To start, she chose this one African woman who kept getting pregnant. My friend tells her about condoms. The woman stares blankly.

My friend shows her how to use it by unrolling it over a broomstick.

“Ahh!” The woman brightens up.

A few months later the woman’s pregnant again.

My friend says, “Didn’t you use the condoms?”

The woman says, “Yes. Every day I unrolled it over the broomstick before we made love.

The only way to avoid the boomerang effect of deprivation is to stop dieting.

The only way you can lose weight without sending your body into Defcon 5 mode is to make slow, gradual, almost imperceptible changes.

You can achieve instant results with a diet but they’re temporary.

You can achieve permanent results with the Scratch Plan but they’re gradual.

Choose permanence over immediacy.

Use Desensitization And Habituation To Stop Binging. The point isn’t to deprive yourself of pleasurable foods, it’s to eat them in moderate portions.

Use The Pleasure Principle To Reduce Intake Of “Bad” Foods. The point isn’t to “cut down.” That’s diet-speak. The point is to only eat high calorie foods when your craving for them is sky high.

Doing this will almost completely eliminate low-craving eating, which some scientists think makes up to 25% of our caloric intake.

No means you’re on a diet. Later means you’re waiting for a better time to enjoy the food.

Second helpings.

How do you handle them?

Call a time out. Postpone the decision to eat for 90 seconds. Look at your watch and say to yourself, “In 90 seconds I will rate my craving for that second piece of cake. And if it’s still banging at a ‘7’ or more I will eat it with pleasure.”

pet the dog or feed the cat. '’t let the urgency of a craving throw you into immediacy.

You’re not on a diet but you are on a journey toward well-being.

Food impulsivity rarely enhances well-being.

Mindfulness does.

You’ll be amazed at how a minute and half can lower the craving by a couple of points—enough for you to delay consumption to the near future with mild disappointment rather than intolerable pain.

Take Smaller Mouthfuls It takes your stomach about 20 minutes to fully recognize satiety so it stands to reason that the slower you eat the better you’ll be at recognizing when you’re full.

The Delboeuf Illusion states that surroundings affect perceptions of size.

The same amount of food sitting on a big plate is going to seem much smaller than if it’s sitting on a small one.

Study after study at Cornell University’s Food Lab shows that you will feel far more satiated after eating the 8 oz of soup if it’s served in the smaller bowl.

The Delboeuf Illusion also applies to serving bowls. The bigger the bowl, the more food you’ll take.

The smaller the bowl, the less you’ll take.

And guess what? You’ll feel just as full in either case.

One study found that 77% more pasta was taken and 71% more was consumed when people served themselves from the large bowl as compared to a medium bowl.

Bottom line? Serve yourself from medium bowls and put the food in smaller bowls.

the average size of an American dinner plate has increased almost 23% since 1900.

Buy Taller Glasses. The Delboeuf Illusion also affects your drinking habits. When asked to pour equal amounts of a liquid into a short, wide glass and a tall, skinny one, studies show that even experienced bartenders poured too much into the short, wide glass.

That’s because we tend to overestimate vertical lengths and underestimate horizontal lengths.

This finding has obvious implications for anything that you drink too much of.

Want a milkshake? Pour it into a tall, thin glass. You’ll pour less, drink less and be just as satisfied as if you’d had more.

Do you really have a craving for that candy bar or does your mouth simply need to be stimulated? Everybody has an oral fixation of some kind.

You can really see it in smokers. It’s not just about the nicotine—it’s about having something in their mouths.

Many a quitter has discovered that the stimulation of chewing (usually gum) is one of the best ways to manage their oral fixation.

eat a fruit like an apricot or a peach, then suck on the pits for the next half hour.



Notes from Books



Mindless



Cheese Trap, Neal Bernard, MD

Toppings for Veggies:

Nutritional Yeast
Liquid Aminos... combines well with nutritional yeast
Herbamare seasoned salt
Plant-based parmesan

Sandwich Fillings:

Field Roast Chao [fermented tofu] not at HEB;

Ingredients: Filtered water, coconut oil, modified corn and potato starch, potato starch, fermented chao tofu (soybeans, water, salt, sesame oil, calcium sulfate), sea salt, natural flavor, olive extract (antioxidant used as a preservative) and beta carotene. Gluten free

Avail. at Whole Foods, Central Market, & Larder, 136 E Grayson St [8 miles]

Daiya, tapioca base avail. at HEB;

I rated earlier as only acceptable cheese at HEB.

Gluten and soy free

No fat, no cholesterol, 90 kcal.

INGREDIENTS: Filtered water, tapioca flour, expeller pressed non-GMO canola and/or safflower oil, coconut oil, pea protein, salt, inactive yeast, vegan natural flavours, vegetable glycerin, xanthan gum, yeast extract, citric acid (vegan, for flavour), annatto (for colour), titanium dioxide (a naturally occurring mineral).

Avail. at Natural Grocers, Sprouts, Whole Foods

Tofutti, soy base. Cream cheese avail. at HEB.

American Cheese Slices. INGREDIENTS: WATER, MAY CONTAIN ONE OR MORE OF THE FOLLOWING OILS (SOY, CORN OR PALM), NON-GMO (TOFU, SOY PROTEIN), MALTODEXTRIN, APPLE CIDER VINEGAR, CORN STARCH, CALCIUM PHOSPHATE, POTATO FLAKES, SEA SALT, POTASSIUM PHOSPHATE, NON-DAIRY LACTIC ACID, ADIPIC ACID, SOY, AND NATURAL COLORS.

Tofutti Better Than Cream Cheese INGREDIENTS: WATER, PARTIALLY HYDROGENATED SOYBEAN OIL, NON-GMO (ISOLATED SOY PROTEIN), MALTODEXTRIN, TOFU, NONDAIRY LACTIC ACID, SUGAR, LOCUST BEAN, GUAR, SUGAR, SALT, VEGETABLE MONO AND DIGLYCERIDES, AND POTASSIUM SORBATE (ADDED AS A PRESERVATIVE).

Tofutti Better Than Sour Cream INGREDIENTS: INGREDIENTS: WATER, PARTIALLY HYDROGENATED SOYBEAN OIL, NON-GMO ISOLATED SOY PROTEIN, MALTODEXTRIN, NON-GMO TOFU, NONDAIRY LACTIC ACID, CELLULOSE, LOCUST BEAN, GUAR AND CARRAGEENAN GUMS, SUGAR, SALT, VEG. MONO AND DIGLYCERIDES, POTASSIUM SORBATE (ADDED AS A PRESERVATIVE).

Tofutti Better Than Cheese Ricotta INGREDIENTS: WATER, EXPELLER BLEND OF NATURAL OILS (PALM FRUIT, SOYBEAN AND OLIVE), NON-GMO (TOFU, SOY PROTEIN), MALTODEXTRIN, VEG LACTIC ACID, NATURAL BLEND OF GUMS (LOCUST BEAN, GUAR, CELLULOSE, XANTHAN AND CARRAGEENAN), BROWN RICE, AGAR AGAR, VINEGAR, ORGANIC SUGAR, VEGETABLE MONO AND DIGLYCERIDES, SEA SALT.

Follow Your Heart. Cream cheese & var. slices avail. at HEB.

Teese. Not at HEB.

Smart Beat American Flavor Healthy Fat Free Non Dairy Slices. Not at HEB

Go Veggie, some have casein--read labels. At HEB [cheddar shreds, pea protein]

Parmesan Alternatives:

Go Veggie, very processed
Parma! n.yeast, nuts, & salt. Not at HEB.

Artisanal Cheeses:

Kite Hill, almond milk base

Miyoko's Kitchen [also dairy-free butter]

Treeline, cashew base

Dr. Cow, cashews/macadamia/Brazil nuts base

Punk Rawk Labs, cashew base

Heidi Ho, cashew/hazelnut base

Vegan Cheese is Better Than Ever: Try These 11 Brands Here are 11 brands (in no particular order) that will make you forget all about dairy cheese. Be sure to visit their web sites for more information including where to purchase them.

1. Field Roast [a vegan coconut cheese alternative. The cheese is a collaboration of a Greek cheese maker, a family in Taiwan who makes Chao, a traditionally fermented soybean curd
2. Tofutti
3. Daiya< [changed the game of vegan cheeses]br> 4. Go Veggie!
5. Follow Your Heart [and the one everyone is talking about, Provolone]
6. Treeline Cheese [makes Soft French-Style Nut Cheeses which are tangy, creamy and spreadable.]
7. Kite Hill [Kite Hill also makes ravioli entrees with whipped ricotta and fresh garlic with the sautéed flavors of mushrooms or spinach in handmade dough]
8. Punk Rawk Labs [an all-women owned company]
9. Miyoko’s Kitchen [From delicate and creamy to pungent and hard, Miyoko offers a wide range of flavors and textures]
10. Heidi Ho [Creamy Chia Cheeze which is perfect for mac and cheese or pouring over veggies. Spicy Chia Cheeze packs a punch with a four pepper blend you’ll want on your nachos or enchiladas. The Smoky Chia Cheeze is great for pizza, spinach artichoke dip or fettucine Alfredo. Heidi Ho also makes Ne Chevre Pure which is a live culture cashew cheeze that tastes like goat cheese – without the goat – and Ne Chevre Lava which has a layer of crushed hazelnut and black lava salt for a salty, nutty kick.]
11. Vtopian Artisan Cheeses [with organic ingredients and probiotic cultures. Vtopian makes 15 types]

Availability:

Kite Hill cheese. Whole Foods only

Kite Hill

Miyoko's Kitchen cheese [also dairy-free butter]

Myoko's Kitchen

Miyoko’s Kitchen ships to all 50 U.S. states and only on Mondays, Tuesdays and Wednesdays via FedEx 2-Day ground and FedEx 2-Day Express. You can get your order the same week if you place it by 10 am PST on Wednesday; orders placed after 10 am will be shipped the following week.

Treeline cheese. spreads at Natural Grocers;

Treeline Tree Nut Cheese

Avail. at Whole Foods Quarry

Field Roast Cheese. Chao slices at Ctrl. Mkt.; Whole Foods;

Field Roast Chao avail. at Whole Foods & Central Mkt.

Field Roast

Daiya cheese. HEB; cream cheese & yogurt at Ctrl. Mkt.; Whole Foods;

Daiya Foods

Tofutti cheese. Cream cheese avail. at HEB. Ricotta, cream cheese and sour cream at Ctrl. Mkt.

Tofutti Brands

Teese cheese. Discontinued retail products; only service restaurants

Smart Beat cheese. Whole Foods;

Smart Beat cheese slices Cleveland area markets

Go Veggie cheese, some have casein--read labels. HEB [cheddar shreds, pea protein];

American slices at Ctrl. Mkt.; Whole Foods;

Go Veggie Foods

Shreds, parmesan, bars, cream cheese

Parma! cheese. Natural Grocers; Whole Foods

Parma! vegan parmesan

Store; order from them

Parma! Garlicky Green
Better Than Bacon Parma!
Parma! Original
Chipotle Cayenne Parma!

Dr. Cow cheese. Whole Foods;

Dr. Cow Tree Nut Cheese

Butters and biscotti can be bought direct from them; free shipping

Punk Rawk Labs cheese.

Punk Rawk Labs dairy free nutmilk cheeses

Shishito Gold Mustard also. Minnesota based

Direct order pricey gift packs $50 range.

Heidi Ho cheese. Whole Foods;

Heidi Ho Organics Facebook

Shop at Vegan Essentials online store located in Waukesha, Wisconsin.

Vtopian Artisan Cheeses.

Vtopian Artisan Cheeses

Shop at Vegan Essentials online store located in Waukesha, Wisconsin.

Trader Joe's [TJ's]
350 East Basse Road [Quarry], SAT
210-826-1110
Hours 8AM - 9PM (Mon-Sun)

5.65 miles.. south on 281, exit Basse
TJ's



Videos

High Bionutrient Crop Production with Dan Kittredge Part 1 Living Web Farms Massachusetts. Taste tells you what is really good for you. keyline systems?


Cucumbers

10 Health Benefits of Cucumbers




Tzatziki peeled, sliced cucumbers, yogurt, dill, and salt and pepper

GREEK CUCUMBER SALAD cukes, red onion, salt, dill, red wine vinegar, olive oil, greek yogurt, oregano, garlic, lemon

Simple Cucumber Onion Salad 2 medium cucumbers, 1 large onion, cut into thin slices, 1 cup plain yogurt (Greek, regular, soy, coconut – all work!), 1/4 cup white vinegar, 1 teaspoon fresh dill, Salt and pepper, to taste

Indian Cucumber and Yogurt Salad: Cucumber Raita 2 cups plain whole milk or low-fat yogurt, 2 cups grated English or Persian cucumber (unpeeled), 1 clove garlic, minced, 4 sprigs fresh mint, leaves only, minced finely, 1 teaspoon kosher salt, 2 tablespoons golden raisins, Freshly ground black pepper

Cucumber Dill Yogurt Salad 4 medium-small organic cucumbers (4 cups chopped), 1 cup organic whole milk yoghurt (preferably Greek or a rich creamy yogurt), 1 small bunch of fresh dill (about 1/4 cup chopped), 1 medium garlic clove, crushed or minced (optional), 1/2 tsp sea salt, A dash of black pepper

cucumber yogurt raita salad 1 cup (227 grams) plain, full-fat yogurt, 1 garlic clove, peeled, 1-inch piece of fresh ginger, peeled, 1/4 teaspoon granulated sugar, Juice of half a lemon (about 2 tablespoons), 1 tablespoon minced mild or hot fresh chile (I used a jalapeno), 1 teaspoon cumin seeds, black or yellow mustard seeds or nigella seeds (I used black mustard seeds), 2 tablespoons chopped mint leaves, divided, 2 tablespoons chopped cilantro leaves, divided, Kosher salt to taste

YOGURT AND CUCUMBER SALAD (TZATZIKI OR CACIK) 2 English cucumbers, peeled, seeded, and shredded, Kosher salt 3 cups plain nonfat yogurt, 2 tablespoons white wine vinegar, 2 cloves garlic, peeled and finely chopped, 2 tablespoons dried mint 12 to 14 leaves fresh mint, thinly sliced, Freshly ground black pepper


Grain Free

{Our Grain-Free Month} What We Ate What you must do is completely turn your back on grains. '’t stress yourself trying to recreate bread, lasagna, cereal, and other favorites with grain substitutes. This will be expensive and a lot of effort.

replace the potatoes (not GAPS legal!) with creamed cauliflower (delicious!). Make sure you slather those veggies with butter, add a small side of sauerkraut

squash fries, creamed cauliflower & gravy, Spaghetti Squash with Meatsauce and Parmesan, lettuce wraps

15 Days of Delicious Grain-Free, Sugar-Free Meals download many recipes

Grain Free Living: MEAL PLANNING Lentil Stew. Spinach and Ricotta Pie w/ salad, Taco Night!! roast butternut pumpkin (butternut squash) cubes and sliced zucchini with some mozzarella. Roast Sweet Potato, Ground Beef Tacos with Lettuce Wraps, Spaghetti Bolognaise (pasta made from vegetable strips), Vegetable and Bean Soup with Lemon and Mint, eggs on a bed of pan-fried mushrooms and grilled tomato’s with lots of herbs,

Smoothies are another fast nutritious way to start the day. Start with your milk of choice: coconut milk is a favourite but you can also use almond, goat or any other milk you like (if you are using store-bought soy or almond milk check the label carefully to make sure there are no hidden grains) and then add berries, banana, chia seeds, eggs, quality protein powder, whatever you like/your body likes.

Salad Wraps made from a favourite crepe/pancake/flatbread recipe of choice filled with avocado, sliced cucumber, capsicum, rocket, baby english spinach leaves, tomato. Season with sea salt and pepper or a drizzle of vinaigrette dressing. You can add any left over roast meat or chicken, or cook up sliced mushrooms and onion and make a warm mushroom and salad wrap. Options are endless.

My absolute preferred choice would be making up a huge salad using a quality protein such as tuna, chicken, roast meat, salmon (tinned or smoked) or beans. Meal tastes completely different by varying the protein source and details like dressing, capers, finely sliced red onion, shallots, salad leaves, herbs. You could do this option every day of the week and have a different meal each time.

Make your own dressing as commerical ones nearly always have hidden grains.

Make enough dinner to have leftovers for lunch the next day.

One of the advantages of being grain-free is that you '’t need to be scared of (healthy) fats so adding olive oil, coconut oil or cream, ghee or butter to meals is another way of making you feel satisfied and full.

onegreenplanet: Plant-Based Weekly Meal Plan By Diet: GRAIN-FREE MENU Avocado Salad, JUMBowl Salad, Roasted Veggies, Avocado Chili Salad, Spiced Indian Tempeh with Vegetables, Roasted Root Veggies, Chili Garlic Potatoes and Cauliflower with Turmeric, Raw Sweet Potato Salad, Eggplant, Onion, and Tomato Stew, Roasted Eggplant With Cashew Cream and Pomegranates,

MOMables: Grain Free Meal Plans

Grain-Free Meal Plans Recipes for 3 Meals a Day, 7 Days a Week + Grocery lists, prep instructions, and more

"You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win." - Zig Ziglar

Amazing looking meal planner for $6/month.

My Big Fat Grain Free Life I have discovered that it is easier to have variety in your meals and save money on groceries when you plan ahead. Meal planning is something that can help you save time in the kitchen. I have scoured Pinterest and the web for the best FREE Meal Planning Resources for you! You will find FREE printables for: grocery lists, pantry inventories, and meal planning... Lots and lots of prep aids

Meal Plans: Ditch the Grains with this Grain-Free 5 Day Meal Plan Meal 1 (Breakfast): Eggs scrambled with spinach, mushrooms, peppers, and onion, side of lentils, and fresh berries – 2 yellows, 1 red, 1 green, 1 purple

Meal 3 (Lunch M/W/F): Tuna Salad with Artichokes (recipe on page 38 of the guide), made with red peppers, lettuce, sunflower seeds, oregano, olive oil, and lemon juice, baked sweet potato, and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple

Meal 4 (Snack M/W/F): Raw pecans with berries – 1 blue, 1 purple
Meal 4 (Snack T/Th): Raw cashews with a red apple – 1 blue, 1 purple

Meal 5 (Dinner: T/Th): Baked cod and Brussels sprouts cooked in 2 tsp. olive oil – 1 red, 1 green, 2 tsp. Extra Side: Baby carrots, cucumbers, and bell peppers (1 green)

14 DAY GRAIN-FREE MEAL PLAN Meatloaf [3 lbs. ground turkey, 2 tbsp. chili powder, 9 tbsp. chia gel (or 3 eggs, beaten), 3 tbsp. parsley, chopped, 1 tbsp. tomato juice, 3 cloves garlic, minced, 1/2 onion, diced, 1 celery stalk, diced, 1/2 green pepper, diced--Sauté veggies, combine all ingredients, place in oiled loaf pan. Bake at 375° for 45-60 mins.

Spaghetti squash with vegetable stir-fry and a green salad.

Chicken fajita lettuce wraps with guacamole.

Spaghetti squash with spaghetti sauce.

Mexican vegetables (lots of red/green bell peppers) with salsa and guacamole.

7 day grain-free meal plan Grains cause inflammation, allergies and compromise gut lining. Going grain free is not the solution for everyone, but it has helped many people overcome digestive and other health issues. It is worth a try.

The biggest problem with going grain-free is not knowing what to eat and how to cook without grains. Grains are an easy, filling option but when digestion is weak, they are hard to break down and can exacerbate digestive problems and bacterial imbalance in the gut.

Warning: Some people with IBS can’t tolerate onions, garlic, yogurt, fruit, eggs or cruciferous veggies like kale, broccoli and cauliflower. Test your tolerance of these foods by removing them for a week or two and then adding them back in to see how you feel.

Breakfast: Hard boiled egg with avocado, diced tomatoes and diced cucumbers with garlic powder and yogurt dressing. Add parsley to your salad for liver cleansing action.

Lunch: Salad with greens of your choice (some ideas: mache, romaine, arugala, spring greens mix) and a piece of broiled salmon or other protein.

Dressings: Lemon and olive oil, yogurt with garlic, or apple cider vinegar, sesame oil with salt, fresh garlic, and fresh basil.

Dinner: Chicken [tofu] marinated in red miso paste, chopped red onion, olive oil, paprika and cumin. Then baked or sauteed. Plantains sauteed in coconut oil with garlic powder. Cauliflower rice made by grating cauliflower with a cheese grater, tossing with olive oil and baking at 360 for 40 minutes.

Breakfast: Green smoothie with chopped kale leaves, coconut water, a ripened banana or two, and your favorite berries. I use frozen blueberries and frozen mango.

Lunch: Left overs from dinner are always a good lunch option.
Here’s another one. Roasted spaghetti squash, sauteed in olive oil and garlic for more flavor and to evaporate extra water. Top with cilantro pesto. So good and good for you. Pesto recipe here. [2 cups unsalted raw pumpkin seeds, 6 tablespoons extra-virgin olive oil, divided, 1/2 teaspoon fine sea salt, 2 tablespoons lemon juice, 3 garlic cloves, smashed, 1 cup coarsely chopped fresh cilantro, 4 (6-ounce) or 1 (1 1/2-pound) salmon fillets, skin on, 1/4 teaspoon fine sea salt, 1/4 teaspoon ground black pepper--Prepare pesto (can be made up to 3 days ahead): Preheat the oven to 375°F. Toss pumpkin seeds with 2 tablespoons of the oil and salt. Roast until lightly browned, 10 to 15 minutes. Allow to cool. Combine cooled seeds in a food processor with 1/4 cup water, lemon juice, garlic, cilantro and remaining 4 tablespoons oil. Pulse until mixture forms a coarse paste. Season with salt and pepper... Prepare a grill or grill pan for medium heat cooking. Place salmon skin-side down on a work surface and spread tops of fillets with pesto mixture. Let rest for 15 to 30 minutes. Grill skin-side down with grill lid closed until cooked through, about 10 minutes. Transfer to a serving platter.]

Dinner: Lamb meatballs with paprika, garlic, dried oregano and cumin. Just shape ground lamb into tiny balls and saute without overcooking. / Sauteed arugala in coconut oil with onion and garlic. / Broccoli slaw (precut in a bag and available in many supermarkets) and if you can’t find it use shredded cabbage. Mix shredded veggies with 3 eggs per pound of veggies. I added cherries tomatoes and chopped garlic and baked in the oven for 35 minutes at 375 degrees.

Breakfast: Poached or baked pear. Or fresh or frozen sauteed fruit. I love to saute seasonal fruit. Apples, persimmons, strawberries, mango and blueberries are so yummy when heated. You can saute in coconut oil, add cinnamon and fresh herbs like thyme, cilantro, rosemary or basil. You can serve this over plain yogurt or eat with pumpkin seeds sprinkled on top.

Lunch: Options for going out to lunch.
Japanese: Miso soup, sashimi with sliced avocado and shredded daikon radish.
Thai or Indian: Coconut-based veggie and protein curry without rice.
Mexican: Guacamole with chicken, beef or pork with salsa and shredded lettuce.
American: Salad with shrimp, fish, beef, etc. Vinaigrette dressing.

Breakfast: Pumpkin smoothie. Coconut milk, pumpkin pulp (fresh or canned), pumpkin seeds, 2-3 bananas. Almond butter is optional. Yogurt is optional.

Lunch: Hamburger or lamb burger wrapped in a romaine lettuce with avocado, tomato slice, red onion, a thin layer of arugala and grapeseed oil Vegenaise. Serve with a side of stir fried veggies or if you want to get crazy, baked sweet potato fries.

Dinner: This sweet and salty combination is so tasty, you’ll have to try it to see. My favorite kind of sweet potato to use is the yellow fleshed ones that are not as sweet as the orange fleshed ones. [Bake sweet potatoes and peel. Top with tuna marinara sauce. [To make sauce combine sugar-free marinara sauce (Puttanesca is great) with can of tuna packed in olive oil. Or make your own marinara with crushed tomatoes, sauteed garlic and onion in lots of olive oil, and oregano.]

Breakfast: Scrambled eggs with sugar-free smoked salmon or natural meat sausage (natural means it is minimally processed). [No, meatless is best -CG]

Lunch: Egg salad with vegenaise and lettuce on Paleo bread. Paleo bread is made with coconut flour, apple cider vinegar and eggs. You can buy loaves online and freeze the extra ones OR make your own with this recipe. [missing online]

Dinner: Roasted butternut, kabocha or acorn squash (or pumpkin) mixed with coconut milk and Indian or Thai curry spices. You can buy these spice combination in the ethnic section of your supermarket. This can be a soup or boiled down into a thicker curry sauce for fish, chicken or meat. Garnish with cilantro.

Breakfast: Click link for Paleo pancake recipe. Combine coconut flour (can use almond flour instead) with coconut milk and eggs to make these. Serve with sausage or sauteed/fresh fruit.

Dinner: Cabbage and sausage stir fry. Saute some onions and add in shredded cabbage. Saute until semi soft and add in sliced sausage. Any sausage will do, lamb, pork or chicken. cabbage&sausage You can add in a touch of sugar-free marinara sauce for extra flavor. Salt and serve. Mix in frozen peas for a pop of color.


Phosphorus

Food Sources of Phosphorus

Information About Phosphorus

Phosphorus is a mineral that is part of every cell in your body. It is found mainly in your bones and teeth.

Phosphorus works with calcium and other nutrients to build healthy bones and teeth.

Phosphorus also helps maintain normal acid/base balance, supports growth, and is involved with the storage and use of energy.

How Much Phosphorus Should I Aim For?

Men and Women 71 and Older... Aim for an intake of 700 milligrams (mg)/day, Stay below 3000 mg/day

Phosphorus is found in high amounts in protein foods such as milk and milk products and meat and alternatives, such as beans, lentils and nuts. Grains, especially whole grains provide phosphorus. Phosporus is found in smaller amounts in vegetables and fruit.

Also soybeans, edamame, soy drinks, meatless fish sticks, luncheon slices, beans, lentils, tofu. Eggs have medium amt., nuts and seeds pretty high.

Foods High in Phosphorus Help Your Body Detox & Strengthen Phosphorus is an essential mineral involved in hundreds of cellular activities every single day that the skeletal structure and vital organs - the brain, heart, kidneys and liver, for example - all rely on to keep the body functioning properly. What is phosphorus most important for? Besides skeletal and organ health, other key roles include helping to balance hormones naturally and utilize nutrients from the foods that we eat, especially foods high in phorphorus.

Phosphorus is the second most abundant element in the human body; it makes up about 0.5 percent of an infant’s body and about 1 percent of an adult body. (1) We need phosphorus to keep our metabolism running smoothly and help boost energy levels due to its help in the production of adenosine triphosphate (ATP), the body’s primary source of “energy.”

Phosphorus is also needed to effectively move and contract muscles. It acts as an electrolyte within the body that helps with cellular activity, heart beat rhythms and balancing the body’s fluid levels.

The most prominent signs of a phosphorus deficiency include:

Weak bones, broken bones and fractures
Osteoporosis
Changes in appetite
Joint and muscle aches
Trouble exercising
Tooth decay
Numbness and tingling
Anxiety
Weight loss or gain
Stunted growth and other development problems
Trouble concentrating

12 of the best food sources of phosphorus:

Sunflower seeds (12) — ¼ cup: 369 milligrams
Raw milk (13) — 1 cup: 212 milligrams
White Beans (14) — 1 cup cooked: 202 milligrams
Mung Beans (15) — 1 cup cooked: 200 milligrams
Tuna (16) — 3 ounce can: 184 milligrams
Turkey Breast (17) — 3 ounces: 182 milligrams
Grass-Fed Beef (18) — 3 ounces: 173 milligrams
Almonds (19) — ¼ cup: 162 milligrams
Brown Rice (20) — 1 cup cooked: 150 milligrams
Potatoes (21) — 1 medium: 121 milligrams
Broccoli (22) — 1 cup cooked: 104 milligrams
Eggs (23) — 1 large: 98 milligrams

Top 10 Foods Highest in Phosphorus Phosphorus is an essential nutrient required for proper cell functioning, regulation of calcium, strong bones and teeth, and for making ATP (adenosine triphosphate) a molecule which provides energy to our cells. A deficiency in phosphorus can lead to lowered appetite, anemia, muscle pain, improper bone formation (rickets), numbness, and a weakened immune system.

#1: Seeds (Pumpkin & Squash)
#2: Cheese (Romano)
#3: Fish (Salmon)
#4: Shellfish (Scallops)
#5: Nuts (Brazil)
#6-8 meats
#9: Soya Foods (Tofu)
#10: Beans & Lentils (Lentils)


GMO shit

GMO Inside reveals where it is to be found in products and foods.

My Top Pick for Mayonnaise is Primal Kitchen Mayo: It’s the only brand to use only avocado oil for fat, there are only six ingredients, the eggs are organic, and it comes in a glass jar. Get free jar at https://gimmethegoodstuff.org/reviews/healthy-mayo-shopping-guide/

Believe it or not, Hellmann’s Organic Mayonnaise is the second-best mayo I could find. The primary ingredients are organic, and they use organic soybean oil.

What’s wrong with most mayo?

Poor-quality oils: The worst thing about most mayo is not the number of fat grams per serving, but rather the quality of the oils. Canola and soy are the most common oils you’ll find on mayo ingredient labels, because they are cheap and neutral in flavor. I’m wary of canola oil because non-organic canola is usually genetically modified. Even organic canola oil is the product of a lot of processing, involving chemicals and high temperatures that can compromise the fatty acids, even hydrogenating some. And soybean oil worries me because unless it’s organic, it is most likely from genetically modified plants. (Because there is so much controversy concerning vegetable oils, when preparing food at home, I use only olive, coconut, avocado, or toasted sesame oil and sometimes butter or ghee.)

Poor-quality, conventional eggs: Eggs and egg yolks are another key ingredient in mayo. Cheap, non-organic eggs are problematic because conventionally raised chickens are typically exposed to higher levels of agricultural chemicals, environmental toxins, hormones, and antibiotics. Sadly, most chickens are raised in terrible conditions. Although “free range” and “cage free” sound good, those terms '’t necessarily mean that chickens have a better life or their eggs are any healthier than those from more confined animals.

Preservatives keep mayo from spoiling. That’s a good thing. What’s not good is that a lot of conventional mayo contains concerning preservatives like potassium sorbate and calcium disodium EDTA.

You will find highly processed starches and added sugar (including high-fructose corn syrup) in a lot of mayo products, especially light and vegan versions.

“Natural” flavors are often anything but natural. They are usually highly processed and can have a lot of concerning additives that are not listed separately.

Plastic jars and squeeze bottles are best avoided because plastics often leach unhealthy chemicals, including hormone disruptors and carcinogens.


Mayo

Hellmann's has soybean oil which is GMO.

Salt, Miso Soup causes stomach cancer, kills many. In miso, the anti-cancer properties of the soy counteract the salt influences. Same with blood pressure. NOTE soy milk really lowers blood pressure.

10 Leafy Greens That Are Healthier Than Kale

Increasing Willpower

Lucy Liu's Diet and Exercise


Low Carb Explained

Keto for Beginners A ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial side effects.

Low carb needs to be high fat

The body has two main sources of energy: carbs and fats. Take away most of the carbs and the body switches to burning fat for energy. This can come from your fat stores or the fat in your food.

This is why some smart people call low-carb diets “LCHF” (Low Carb, High Fat).

How much fat should you eat? As much as you need to feel satisfied. Whatever else the body burns, it will take from your fat stores, as you lose weight. Eat more fat than you need to feel great, and it will slow down your fat loss. Eat too little fat, and you’ll feel tired and hungry.

So how much fat should you eat? As much as you need to feel satisfied and great. Eat when you are hungry. Stop when you are satisfied. Then repeat. It’s that simple.

Here's the way we define different levels of low carb

Ketogenic

Ketogenic low carb is less than 20 gram carbs per day. This is a ketogenic diet (if protein intake is moderate). This level is defined as below 4 energy percent carbs in our recipes, where we also keep the protein level low or moderate (excess protein is converted to carbohydrates in the body).

Moderate low carb

Moderate low carb 20-50 grams per day. This level is defined as between 4-10 E% carbs

For comparison, a regular Western diet can easily contain 250 grams of carbs or more in a day, most of them bad refined carbs, including sugar.

Some people need to keep the carbs very low for maximum effect – a strict low-carb diet. This includes many people with significant weight issues, diabetes (mainly type 2) and food or sugar addiction

What to eat

2. What to eat on a ketogenic diet

Here are typical foods to enjoy on a ketogenic diet. The numbers are net carbs per 100 grams. To remain in ketosis, lower is generally better:


Keto diet food list – what to eat fats, meat, seafood, cheese, eggs, above ground veg. stick to foods with fewer than 5% carbs

Remember, '’t fear fat. On keto, fat is your friend. https://www.dietdoctor.com/low-carb/how-to-eat-more-fat Our first advice is to skip dessert. If you do decide to treat yourself, look for recipes that are heavy in fat and low in sugar and artificial sweeteners. Unsweetened heavy whipped cream on raspberries is a perfect choice.

Vegetables growing above ground. Fresh or frozen – either is fine. Choose vegetables growing above ground (here’s why), especially leafy and green items. Favorites include cauliflower, cabbage, avocado, broccoli and zucchini.

Vegetables are a great and tasty way to eat good fat on keto. Fry them in butter and pour plenty of olive oil on your salad. Some even think of vegetables as a fat-delivery system. They also add more variety, flavor and color to your keto meals.



Nuts

Nuts – Can be had in moderation, but be careful when using nuts as snacks, as it’s very easy to eat far more than you need to feel satisfied. Also be aware that cashews are relatively high carb, choose macadamia or pecan nuts instead or check out our full low-carb nuts guide https://www.dietdoctor.com/low-carb/nuts Pecans are lowest in carbs.



Fruit

Berries – A moderate amount is OK on keto, perhaps with real whipping cream, a popular keto dessert. https://www.dietdoctor.com/low-carb/fruits Raspberries and blackberries are 5. Strawberries are 6. 100 grams of berries (3½ ounces or about three handfuls)

Raspberries, blackberries and strawberries can be eaten in small amounts on a strict low-carb diet, and you can have pretty much all you want if you’re on a more moderate low-carb diet.


How much fruit can you have?

This means that on a keto low-carb diet (<20 grams per day) you're probably better off having some berries instead. Or perhaps a small fruit like a plum or a couple of cherries, once in a while. You can eat plenty of vegetables instead. You can easily get any nutrient in fruit from vegetables – without all the sugar. So there’s no need for fruit.

Even on a more moderate low-carb diet (20-50 grams per day) you’ll have to be careful with fruit – probably no more than about one a day.

Top 10 low-carb fruits

Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
Strawberries – Half a cup (100 grams) contains 6 grams of carbs.
Blueberries – Half a cup (50 grams) contains 6 grams of carbs.
Plum – One medium-sized (80 grams) contains 6 grams of carbs.
Clementine – One medium-sized (75 grams) contains 7 grams of carbs.
Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
Cherries – Half a cup (90 grams) contains 9 grams of carbs.
Cantaloupe – One cup (160 grams) contains 11 grams of carbs.
Peach – One medium-sized (150 grams) contains 13 grams of carbs.



Veggies

Above-ground veg.

Below-ground veg.

All numbers represent percent of net carbohydrates.2 This means that a hundred grams (3½ ounces) – the weight of an average tomato – of any vegetable will contain this number of grams of carbs.

If you’re on a keto low-carb diet (below 20 grams a day), you may need to be a bit careful with some of the vegetables. You should probably be especially careful with peppers or tomatoes – these carbs quickly add up towards the 20 grams-a-day limit. Just one medium-sized pepper may contain 6-8 grams of digestible carbs.

Top 10 low-carb vegetables

All numbers are net carbs per 100 grams (3½ ounces).

1. Cauliflower – 4 g. The most classic and iconic of all low-carb vegetables

Top 18 low-carb cauliflower recipes

2. Cabbage – 3 g. Another great low-carb vegetable. Who doesn’t love butter-fried green cabbage or the truly addictive Asian cabbage stir-fry?

Top 21 low-carb and keto cabbage recipes

3. Avocado – 2 g. Not just low carb, but also full of nutritious fat. Avocado can be eaten in all kinds of ways, including on its own, perhaps with some mayonnaise, or it can be used to make guacamole.

Top avocado Recipes

4. Broccoli – 4 g. Another great option that can replace pasta, rice or potatoes. Just fry it in butter or add some cheese for great-tasting side dishes.

Recipes

5. Zucchini – 3 g.

Recipes

6. Spinach – 1 g. An extremely low-carb vegetable, that can be used in many ways.

Recipes

7. Asparagus – 2 g. Tasty and nutritious and very low carb.

Top Recipes

8. Kale – 4 g.

9. Green beans – 4 g.

10. Brussels sprouts – 5 g.



Fats & Sauces

The numbers represent grams of net carbs per 100 gram (3½ ounces).



Snacks

Snacks But snacking should not have to happen every day, the way it did before keto. One of the best parts about eating keto is keeping hunger at bay for hours (and hours) after meals. If you find yourself in need of a snack on a regular basis, you might need to add more fat to your meals

Low Carb Snacks. The numbers below the snacks are the percent of digestible carbohydrates, i.e net carbs. So for example, a hundred grams of avocado (3½ ounces) contains 2 grams of net carbs.

Take the edge off of your hunger with these tasty options. Almost no preparation required! Keto basics like cheese, avocados, olives and macadamia nuts keep healthy fats, front and center, and minimize carbs.

So, obviously, a slice of cheese, a handful of low-carb nuts, a few olives, or some fatty cold cuts (or bacon!) fit the bill for keto snacking. With the hard boiled eggs, why not dip them in mayo to make them truly keto (and more delicious).

Numbers are digestible carbs per 100 grams (3½ ounces).



Foods to Avoid

https://www.dietdoctor.com/low-carb/foods#foodtoavoid

Low carb needs to be high fat

The body has two main sources of energy: carbs and fats. Take away most of the carbs and the body switches to burning fat for energy. This can come from your fat stores or the fat in your food.

This is why some smart people call low-carb diets “LCHF” (Low Carb, High Fat).

How much fat should you eat? As much as you need to feel satisfied. Whatever else the body burns, it will take from your fat stores, as you lose weight. Eat more fat than you need to feel great, and it will slow down your fat loss. Eat too little fat, and you’ll feel tired and hungry.

So how much fat should you eat? As much as you need to feel satisfied and great. Eat when you are hungry. Stop when you are satisfied. Then repeat. It’s that simple.

Here's the way we define different levels of low carb

Ketogenic

Ketogenic low carb <20 gram carbs per day. This is a ketogenic diet (if protein intake is moderate). This level is defined as below 4 energy percent carbs in our recipes, where we also keep the protein level low or moderate (excess protein is converted to carbohydrates in the body).

Moderate low carb

Moderate low carb 20-50 grams per day. This level is defined as between 4-10 E% carbs

For comparison, a regular Western diet can easily contain 250 grams of carbs or more in a day, most of them bad refined carbs, including sugar.

Some people need to keep the carbs very low for maximum effect – a strict low-carb diet. This includes many people with significant weight issues, diabetes (mainly type 2) and food or sugar addiction



How Much is 20 Grams of Carbs?


You can eat a lot of vegetables before reaching 20 grams of net carbs, even if you add some colorful peppers and tomatoes. Roughly 20 ounces – more than half a kilo – of vegetables, full of other nutrients

On the other hand, just one half of a hamburger bun can contain 20 grams of carbs, adding up to the entire day’s ration of carbs on a keto low-carb diet. In that case, regular bread is not really an option. But there are low-carb breads that are much lower in carbs.




Really low-carb foods

How much would you need to eat to get to 20 grams of net carbs when eating other low-carb staples? Get the answers below:

Olive oil - an infinite amount
Coconut fat - an infinite amount
Meat - an almost infinite amount (meat is virtually free of carbs)
Fish - an almost infinite amount
Butter - 44 pounds (20 kilos)
Eggs - 30 eggs (one egg contains less than 1 gram of carbs)
Avocado - 7 avocados (net carbs per avocado: 3)
Cheese - 3 pounds (1.5 kilo)
Béarnaise sauce - 2 pounds (1 kilo)



Drinks

Alcohol

Wine
Even on a strict low-carb diet (below 20 grams per day) you can probably have a glass of wine fairly regularly. And on a moderate low-carb diet, wine is not a problem. Please note that dry wines contain less than 0.5 grams of sugar per glass.


Spirits
When it comes to drinks, it’s pretty straightforward. Pure spirits like whiskey, brandy, cognac, vodka, tequila contain zero carbs and they are all fine on low carb.

The numbers represent grams of carbs per drink, e.g. what you’ll get if you order one in a bar.

However, avoid sugar-sweetened drinks. Note that the popular drink Gin & Tonic is full of sugar, 16 grams – a common mistake on low carb. Switch to vodka, soda water and lime instead, and you’ll have zero carbs.

The worst option of all is to mix alcohol with soda or juice, this will be a sugar bomb.


Nightshades

What Are Nightshade Vegetables? If you are a person that struggles with food sensitivities, allergies, autoimmune disease, inflammatory bowel disease or LEAKY GUT SYNDROME, then there is a chance that a class of vegetables called nightshades could be contributing to your health condition.

As you will learn in this article, nightshade vegetables are completely healthy for most people, but for a few it can act as a trigger similar to wheat or dairy and cause major immune reactions.

There are specific signs of intolerance you can look for, so if you have leaky gut or autoimmune disease you will want to look out for any WARNING SIGNS after eating nightshades such as JOINT PAIN, DIGESTIVE ISSUES, REDDENING OF YOUR SKIN or ANY TYPE OF INFLAMMATORY RESPONSE.

So, what are nightshades and why they would they cause a reaction?

Nightshade vegetables are part of the Solanaceae plant family, which contains well over 2,000 different species!

The variety extends well beyond vegetables to include innocuous flowers, such as morning glories, and even toxic herbs, such as belladonna. There are even nightshade trees. Still, the vegetables are a prominent part of the family, so much so, that Solanaceae is sometimes called the “potato family” or “tomato family.”

While we will look more into a detailed list of nightshade vegetables in a moment, the main edible members of the family that you will want to be familiar with are:

Potatoes
Tomatoes
Eggplant
Peppers

You can see just from this short list that there is great variety within the nightshade family. While the commonality might not be evident on a dinner plate, there are some basic similarities in composition that nightshade vegetables share, and one such similarity is the presence of two substances: calcitriol and alkaloids.

Alkaloids in Nightshade Vegetables

Most often, alkaloids are identified molecularly by a ring with a nitrogen atom and are derived from amino acids, though there are exceptions to this structure. ALKALOIDS ARE KNOWN FOR BEING THE STRONGEST, RISKIEST COMPONENTS IN HERBAL MEDICINE. In fact, some of strongest “recreational” or medicinal herbs are from this family.

Some alkaloids that are of note in the nightshade family are:

Solanine
Capsaicin
Nicotine
Tropane

While tropane alkaloids are found in the nightshade family of plants, they are not necessarily in nightshade vegetables. I will focus on the other alkaloids, which are all found in common vegetables in this family.

Solanine & Tomatine

Solanine is a type of steroid alkaloid known as a glycoalkaloid – an alkaloid merged with a sugar. When the body begins to metabolize solanine, the sugar separates and solanidine is left. While not immediately toxic in the amounts ingested in nightshade vegetables, solanidine can store in the body and may release during times of stress, to the detriment of the body.

Solanine is primarily found in potatoes; the tomato counterpart of this solanine is tomatine.

Both steroid alkaloids are produced similarly to chlorophyll, which means there will be more concentrated amounts of them in the green portions of the plant. You might not plan to eat potato leaves any time soon, but don’t skim past this! Potatoes beginning to sprout, green spots on potatoes, and yes — fried green tomatoes ­— could all be potential culprits of more concentrated solanine or tomatine amounts.

Solanine and the other nightshade steroidal ALKALOIDS CAN IRRITATE THE GASTROINTESTINAL SYSTEM and act as acetylcholinesterase inhibitors – affecting neurotransmitters. (3) Actual solanine poisoning is rare, but has been documented to include severe vomiting and diarrhea, central nervous system depression, and even death.

Capsaicin

Capsaicin is the active ingredient in hot peppers and is most commonly recognized for its anti-inflammatory properties, but it should also be noted that it is an alkaloid – remember that alkaloids are some of the strongest substances in food and herbs. Anyone who has eaten a ghost pepper or habanero can attest to the irritation they can ignite! When your lips are burning after a bite of too-hot salsa, there’s more than a taste sensation at work.

Capsaicin’s irritant properties actually cause a release of substance P – a neuropeptide that plays a role in the communication of pain messages. After the initial irritation of contact with capsaicin and the release of substance P, there is a refractory period of deadened sensation – as you have also noticed when the third and fourth bites of salsa aren’t as shocking. This reaction chain is why capsaicin is often used topically as an analgesic for osteoarthritis.

Nicotine

The last alkaloid I want to discuss is nicotine, which we all know to be a substance in the tobacco plant, which happens to be a nightshade. I don’t have to spend much time here on the detriments of nicotine, but it is important to recognize that avoiding tobacco products does not mean you are avoiding all nicotine. This alkaloid is present in all parts of nightshade vegetables. Some question whether the presence of this alkaloid is why our French-fries-and-ketchup society is so hooked on nightshades in the first place!

Nightshade Allergy and Sensitivities

Keep in mind that nightshades include quite deadly plants as well as generally safe vegetables. Not all of these compounds are present in every nightshade plant, and even when they are present, not all are strong enough to feel immediate effects.

A true nightshade allergy, like any food or environmental allergy, should be taken seriously. However, it may not be easy to pinpoint. While many allergens are easy to single out – think tree nuts or dairy – nightshade vegetables are not readily associated with one another. If you or a loved one is exhibiting signs of a food allergy, nightshade vegetables should be considered in any elimination diet and food allergy testing plans.

Those exhibiting apparent sensitivities to nightshade vegetables often have similar complaints as GLUTEN SENSITIVE REACTIONS. IRRITABLE BOWEL DISORDERS AND OTHER GASTROINTESTINAL ISSUES, HEARTBURN, NERVE SENSITIZATION, AND JOINT PAIN ARE COMMONLY ASSOCIATED WITH NIGHTSHADE VEGETABLE SENSITIVITY.

A 2002 study monitored the gut permeability of mice to determine how nightshades would affect irritable bowel syndrome or irritable bowel disease (IBS or IBD). Using potatoes as the nightshade of choice – which, you recall, contain glycoalkaloids – they found that existing IBD was aggravated, or even served as a catalyst for symptoms for the mice that were predisposed to having IBD.

Particularly with regard to capsicum, heartburn or reflux is not a surprising reaction for nightshade sensitivity. Irritating the lining of the esophagus and stomach, capsaicin is certainly tied to issues with acid reflux and heartburn. Most individuals can limit the amount of capsaicin they intake to minimize this discomfort, but a true sensitivity will require its elimination.

There is no direct evidence of nightshade vegetables causing arthritis, or of their elimination relieving symptoms. However, anecdotal evidence would suggest that some people have experienced a decrease of symptoms, so I do not take these experiences lightly. PEOPLE FREQUENTLY HAVE JOINT PAIN ASSOCIATED WITH NIGHTSHADE SENSITIVITY.

Now whether it is because of the potential that vitamin D3 and calcitriol have to calcify soft tissue, or the effects of neurotransmitters and pain receptors, or something not yet discovered, we do not know for sure. But it certainly cannot hurt to eliminate nightshade vegetables to see if they are contributing to your pain.

Nightshade Foods List

When attempting to eliminate nightshade vegetables to confirm sensitivity, it is important to be thorough.

There are over 2,000 species of nightshades, herbs and non-edibles included. A list of commonly eaten nightshade vegetables is important, plus common products that may use nightshade-derivatives. The following list can help you get started, but it is advised to work with a holistic professional to help you develop a thorough and successful plan:

Tomatoes
­White potatoes
­Eggplant
­Okra
­Peppers
-Goji berries
­Tomatillos
­Sorrel
­Gooseberries
­Ground cherries
­Pepino melons
Tobacco
­Paprika
­Cayenne pepper
-Capsicum

*Note that blueberries, goji berries and huckleberries all include similar alkaloids. They are not nightshades, but it may be important to eliminate them at the same time. Be cautious of anything that might contain potato starch as a thickener or filler, including medications, baking powders, and even envelope glue can contain potato starch.


Allow around three months for your elimination to fully be complete before you make a judgment or begin trials – remember that solanine can store in the body for some time. This list of substitutions should help you adjust to your new diet:

Sweet potatoes and yam
Cauliflower
Celery
Radishes
Fresh fruit like blueberries, grapes, orange slices and melon
Mushrooms
Spices like black and white pepper instead of red pepper

Clearly, nightshade vegetables are not universally dangerous. Many of them have strong health benefits to offer the body. Even the alkaloid compounds cannot be completely cast aside – capsaicin can be a useful analgesic, and even nicotine has been evaluated for its potential to reduce risks of disease.

However, if you are suffering from symptoms that could be tied to nightshade sensitivity, taking the time to eliminate them from your diet and give your body a chance to recover might save a lifetime of pain and discomfort. And, as with all foods, choosing the best-quality versions and utilizing them in a whole foods diet is key.

From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more.


FODMAPs

What Are FODMAPs? The Key to Heal IBS? Dr. Axe


FODMAPs is an acronym for a collection of food molecules (mostly sugars) that are short-chained carbohydrates, both fermentable and poorly absorbed in the gut.

Essentially, FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are specific sugars found in food, such as fructose, lactose, fructans, galactans and polyols. Because they’re not absorbed completely by the human body, they’re easily fermented by gut bacteria and can cause significant gastrointestinal problems.

file:///C:/Users/Colby%20Glass/Downloads/FODMAPS.pdf in cybercom folder -- Diet to fix IBS

A team at Australia–based Monash University, led by professor Peter Gibson and including Dr. Sue Shepherd and others, developed the low FODMAP diet. It … https://www.monash.edu/medicine/ccs/gastroenterology/fodmap

provided the first evidence that a Low FODMAP diet improves IBS symptoms. Irritable bowel syndrome (IBS) is a common functional gastrointestinal disorder affecting one in seven Australian adults and is also common in the USA, Europe and many Asian countries …

The research team at Monash University have developed a diet to control gastrointestinal symptoms associated with IBS/FGID focusing on a group of carbohydrates called FODMAPs. Current research strongly suggests that this group of carbohydrates contributes to IBS/FGID symptoms.

Understanding IBS & FODMAPs

Digestive System xRay

IBS affects more than 10 percent of the world’s population. FODMAPs has been shown to not only take the burden off the digestive system, but also greatly reduce the symptoms of IBS. This low FODMAPs diet has brought much needed hope to millions of people because IBS is such a common, complicated disease.

Here are some important facts I’ve learned about IBS from an article published in the journal Clinical Epidemiology:

Younger women are most at risk, and people over 50 are 25 percent less likely to be affected.

Only 30 percent of people with IBS will consult a physician for treatment, which tells us that there is a huge group of people out there who is suffering with IBS and has no idea how to treat it because these people don’t even know what they’re up against!

It’s important to realize that these people aren’t steering clear from the doctor because they don’t want help, but because they’re confused. According to the study, undiagnosed IBS patients “do not have significantly different abdominal symptoms to those who do consult, but they do have greater levels of anxiety and lower quality of life.” The symptoms of IBS are hard to diagnose because they’re so similar to common digestive symptoms.

Also, even though people are not likely to die sooner because of it, “Patients diagnosed with IBS are highly likely to have other functional diseases and have more surgery than the general population,” which could indirectly lead to higher mortality rates and other sickness and/or disease.

Typically, developing symptoms like abdominal pain, bloating, gas and altered bowel habits (ranging from constipation to diarrhea) indicate IBS. However, the primary cause of IBS has been unknown, which has added to its mysterious nature.

For the past several years, gluten has become a common scapegoat for IBS, as eliminating it has been a growing treatment or approach for all bowel and digestive issues, but this approach is not always necessary or appropriate for every IBS sufferer.

One of the first articles to question the gluten theory was published in the journal Current Allergy and Asthma Reports by Australian researchers who made some serious waves with their 2013 study, “Is Gluten a Cause of Gastrointestinal Symptoms in People Without Celiac Disease?”

After repeating a randomized control trial that appeared to suggest gluten made GI symptoms worse, the Monash University scientists were unable to confirm that, “Patients with self-perceived NCGS [non-celiac Gluten Sensitivity] have specific gluten sensitivity.”

That means many people who believe they’re gluten-intolerant may actually be suffering from other GI issues related to FODMAPs and not specifically gluten.

Next thing you know, this study went viral, and FODMAPs were put on the map.

The foundation of this study not only invalidates the very existence of non-celiac gluten sensitivity (NCGS), but also suggests that another agent is responsible for the symptoms that people experience after eating gluten-containing foods.

For years, we’ve filled our pantries with ancient grains like quinoa and gluten-free products and painstakingly transformed the way that we approach food to avoid the wheat protein that now has (supposedly) virtually no effect on our health. For some, this has been a devastating life change and for others just a minor annoyance.

More research is still needed, and the jury is still out, so don’t go throwing away your gluten-free lifestyle just yet. As research continues to shed light on this topic, there’s still good reason to avoid wheat and most grains. Instead of just focusing on going gluten-free, however, you may want to look at adopting a low FODMAP diet.

Low FODMAPs Diet to Treat IBS & SIBO

The same Australian researchers who were unable to prove that specific gluten sensitivities existed then set out to discover the real cause of GI complaints and appear confident that the culprits are fermentable, oligo-, di-, monosaccharides and polyols; more commonly known as “FODMAPs.”

The team took 37 patients with NCGS and IBS and conducted a double-blind cross-over trial where they all were given a reduced FODMAPs diet and then randomly assigned each person to one of three groups: high-gluten, low-gluten and a control diet without any gluten for two weeks. The results were quite astounding:

GI symptoms consistently and significantly improved during reduced FODMAPs intake for all participants.

Every person experienced significantly worse symptoms when gluten or whey proteins were reintroduced into their diets.

Only 8 percent of participants suffered from gluten-specific effects.

GI issues linked to gluten were not reproduced.

A 2014 study published in the journal Gastroenterology discovered similar results. Testing to see how the typical Western diet fared against one low in FODMAPs, the researchers took 30 patients with IBS and eight healthy people who acted as the “control group” and randomly separated them into two groups for 21 days: one that ate less than 0.5 grams of FODMAPs per meal and one that ate “regular” food.

The participants rated their daily symptoms on a 0–100 scale. At the end of the three weeks, they reported an average 22.8 score compared to the 44.9 that came with the typical Australian diet — literally cutting their usual bloating, gas and abdominal pain by 50 percent. Just think what this can mean for people suffering from IBS all over the world.

Allison Siebecker, ND, MSOM, L.Ac, has seen similar results in her practice regarding small intestinal bacterial overgrowth (referred to as SIBO) — a condition defined as “the abnormal growth in the small intestine of bacteria that are normally found only in the colon.”

Intimately connected, SIBO oftentimes causes symptoms very similar to IBS and is involved in the disease processes that cause IBS. In turn, IBS has actually been shown to cause SIBO.

Essentially designed to restrict food sources (primarily carbohydrates) for harmful bacteria, Dr. Siebecker advises that the “established SIBO treatment diets are the Specific Carbohydrate Diet (SCD) [https://draxe.com/scd-diet/], the Gut and Psychology Syndrome Diet (Gaps Diet) [https://draxe.com/gaps-diet-plan-protocol/], the Low Fodmap Diet (LFD) or a combination of these diets such as SCD + LFD.”

To get control of their symptoms without the use of drugs or undergoing surgery, Patsy Catsos, MS, RD, recommends that a FODMAP elimination diet be done for two weeks.

Then she recommends re-challenging your body with one FODMAP item at a time, until you get to the final diet that includes all the foods that are well-tolerated. Anyone with IBS and SIBO will be able to nail down the triggers and get their situation under control within a relatively short period of time.

The hope that this provides patients with IBS and SIBO cannot be overemphasized. I cannot begin to tell you how many times people have asked me why their GI problems didn’t go away after cutting out gluten.

Now that I am recommending a low FODMAP approach in these cases, we’re starting to see some amazing results.

Low FODMAPs Diet: Food Lists

Foods to Entirely Avoid

Fructose – fruits, honey, high fructose corn syrup, etc.

Lactose – dairy, or products with added lactose.

Fructans – wheat, garlic, onion, inulin, etc.

Galactans – legumes such as beans, lentils, soybeans, etc.

Polyols – sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc.

It’ll take some getting used to, but don’t worry, in no time flat you’ll be a veritable expert at avoiding poorly absorbed short-chain carbohydrates.

Keep in mind that the point of this diet is to limit products that ferment in your stomach, NOT to avoid probiotic-rich fermented foods. This would be a major mistake because FERMENTED VEGGIES and raw dairy are mainstays of the GAPS protocol.

Foods to Include

VEGETABLES

Alfalfa/bean sprouts
Bamboo shoots
Bell peppers
Bok choy
Carrots
Chives
Choy sum
Cucumbers
Fresh herbs
Lettuce and salad greens
Potatoes
Pumpkin
Spinach
Squash (winter, butternut)
Tomato
Zucchini

FRUITS

Banana
Berries
Cantaloupe
Grapes
Honeydew
Kiwi
Kumquat
Lemon
Lime
Mandarin
Orange
Passion fruit
Pineapple
Rhubarb
Tangerine

DAIRY & MILK/ALTERNATIVES

Raw hard cheese (cheddar, colby, parmesan, Swiss, etc.)
Almond, coconut or rice milk

MEAT & PROTEIN SOURCES

Eggs
Grass-fed beef
Grass-fed lamb
Wild-caught fish
Free-range chicken
Free-range turkey
Tempeh

BREADS, GRAINS & SNACKS

Gluten-free breads
Gluten-free oats
Gluten-free pasta
GMO-free corn
GMO-free rice
Quinoa
Sourdough spelt

NUTS & SEEDS (Sprouted or Nut Butters Preferred)

https://showmore.en.softonic.com/

https://draxe.com/wp-content/uploads/2017/09/Super-Food-Super-You.pdf

in cybercome folder

 

 

 

 

 


Pineda Diet to reduce inflammation

EAT:

Veggies [non-starchy] at least 5 cups daily, the more the better.
]Eat a variety of colors but always lots of dark greens.]
Fruits only in AM with breakfast
Lean protein 4x a day--nuts, butters, seeds, small fish and oysters, eggs
Eat whole/real foods rather than processed foods
Fish oil molecularly distilled
Curcumin 1000 to 3000 mg daily
Breakfast within 1 hour of waking
Last meal 3 hours before bedtime
No refined carbohydrates at night, only protein and veggies for dinner

Non-Starchy Vegetables

SummerSquash[zucchini,yellow,spaghetti] Broccoli Peppers Carrots Tomatoes Asparagus Salad greens Cooking greens
. Cucumber Turnips Onions Beets Celeriac [lettuce,spinach] [chard,collards]

AVOID:

Flour: all breads, pasta, tortillas, cookies, crackers, desserts, rye, rice, soy, granola
Grains, including soy... . . Legumes: beans, green beans, edamame, peanuts
Starchy vegetables: potatoes, sweet potatoes, butternut squash
Processed foods... . . Fatty meats: Sausage, hot dog, chorizo, cold cuts, bacon, rib eye steak
Hydrogenated fats and trans fats: processed foods, fried foods, some snacks - read labels

Starchy Vegetables

Winter squash [butternut,acorn] Sweet potatoes Sweet corn Peas Parsnips Potatoes
.

Starchy Vs Nonstarchy Vegetables

The Best Root Vegetables for a Low-Carb Diet radishes, celeriac, carrots low carbs

Low Carb Veggies


Protein Powder

ORGANIC vegan PROTEIN POWDER Plant-Based (Fair Trade Creamy Chocolate Fudge) by MARYRUTH Vegan, Gluten Free, Non-GMO, Soy Free, Dairy Free, Nut 14.8 oz 4s $27.95 Chunky bits. Because we use NO fillers and NO binders, our protein powder has a bit of grit! Also there is NO whey, NO grains, NO soy, NO dairy, GLUTEN FREE, VEGAN, PALEO FRIENDLY, CERTIFIED ORGANIC


Made from 100% Organic Pumpkin Seeds (Does not taste like Pumpkin). Other Ingredients: organic cane sugar, organic fair trade cocoa powder, organic natural chocolate flavor, organic natural vanilla flavor, xanthan gum

5s - At first I jumped right in and started using a full scoop. It's powerful stuff and my 60 year old body didn't know what to do! I thought I couldn't tolerate it, and felt badly about that. But, when I gave it another go, I started over, gradually increasing from 1/4 scoop to a full scoop, and now I want to use this every day. I must wear partials, so it is sometimes difficult to get all the protein I need from meat as it is difficult to chew. This supplement solves that problem for me. I love the light chocolate flavor and the delicate sweetness and I often use it on top of oatmeal or other cooked grains. It is delicious in smoothies and makes a great "chocolate" milk when blended with milk or milk substitute. It is a real pleasure to deal with this company directly and I look forward to trying as many of their products as possible. I give them 10 stars on all levels!

2s - I wanted to love but it's sooo gritty and grainy I have to chew it basically. Even with almond/cashew milk it's terrible. The ingredients are great quality and customer service is good, that's the only reasons it didn't get one star.

Ordered one on 1/24/18 for $27.

Food--Vega One All-In-One Plant Based Protein Powder, French Vanilla, 0.94 lb (10 Servings) $26.83

Ancient Nutrition Bone Broth Protein Powder, Vanilla Flavor, 20 Servings Size 4s $39.55 made from Chicken bones and are US sourced, free range and organic fed. Ingredients: chicken bone broth concentrate, natural vanilla flavor, xanthan gum, guar gum, stevia, monk fruit. Dr. Axe

Ancient Nutrition KetoPROTEIN Powder Chocolate, 17 Servings - Keto Protein Diet Supplement, High Quality Low Carb Proteins and Fats from Bone broth and MCT oil $49.46 Ingredients: Chicken broth, coconut, ashwaganda, beef collagen peptides, cocoa, coffee fruit extract, apple cider vinegar, fermented ginger, fermented black pepper, fermented long pepper, fermented Reishi mushroom.

Perfect Keto Protein Powder - Pure Grass-fed Collagen Peptides & MCT Oil Low Carb Protein - Vital For Ketosis & Ketogenic Diets - Meal Replacement Shake. 4.5s $38.99 100% GRASS-FED COLLAGEN - We source 100% grass-fed collagen peptides from USA cattle. We do not support clear cutting of the Brazilian Amazon rainforest.

MCT OIL POWDER - Each serving comes with 5 grams of pure MCT oil powder, which raises blood ketone levels. Each serving of the product uses 1.5 grams of acacia fiber, which has no effect on blood sugar and is a prebiotic fiber for gut health.

NOTHING ARTIFICIAL - We use only real ingredients in our product. Each serving contains 100% grass-fed collagen, MCT oil powder, cocoa powder and stevia leaf. No artificial sweeteners, coloring, chemicals, or binding agents.

Original Bone Broth Protein Powder (30 FULL Servings) by GetBrothed | Chocolate | Paleo & Keto Friendly Supplement For CrossFit, Gut & Joint Support 4.5s $44.95 it’s 100% Gluten Free, Grain Free, Dairy Free, Nut Free, NON GMO & super gut friendly! Chicken broth

Medium-chain triglyceride Medium-chain triglycerides (MCTs) are triglycerides whose fatty acids have an aliphatic tail of 6–12 carbon atoms.

The fatty acids found in MCTs are called medium-chain fatty acids (MCFAs). Like all triglycerides, MCTs are composed of a glycerol backbone and three fatty acids. In the case of MCTs, 2 or 3 of the fatty acid chains attached to glycerol are of medium length.

Rich sources for commercial extraction of beneficial MCTs include palm kernel oil and coconut oil.

Some studies have shown that MCTs can help in the process of excess calorie burning, thus weight loss.[4][5][6][7][8] MCTs are also seen as promoting fat oxidation and reduced food intake.[9] Interest in MCTs has been expressed by endurance athletes and the bodybuilding community.[10] While health benefits from MCTs seem to occur, a link to improved exercise performance is weak

Medium-chain triglycerides are generally considered a good biologically inert source of energy that the human body finds reasonably easy to metabolize. They have potentially beneficial attributes in protein metabolism, but may be contraindicated in some situations due to a reported tendency to induce ketogenesis and metabolic acidosis.[12] However, there is other evidence demonstrating no risk of ketoacidosis or ketonemia with MCTs at levels associated with normal consumption.

Due to their ability to be absorbed rapidly by the body, medium-chain triglycerides have found use in the treatment of a variety of malabsorption ailments. MCT supplementation with a low-fat diet has been described as the cornerstone of treatment for Waldmann disease.[14] MCTs are an ingredient in some specialised parenteral nutritional emulsions in some countries.


Salads

SaladDrss Kraft Salad Dressing Thousand Island Dressing 24 fl oz $3.46
Ingredients Soybean Oil, TOMATO Puree (Water, Tomato Paste), Vinegar, SUGAR, Water, Chopped Pickles, EGG Yolks, Salt, Contains Less than 2% of Natural Flavor, Mustard Flour, Dried Onions, Xanthan Gum, Dried Red BELL PEPPERS, Citric Acid, Paprika, Oleoresin Turmeric, Potassium Sorbate and Calcium Disodium EDTA (to Protect Flavor).

Commercial Thousand Islands dressing has tomato, sugar, egg and peppers. Too bad.


Smoothy Recipe

Start with Coconut water or
Green tea or
Almond milk or
Calendula tea
Algae.spirulina
BlueberryConc.
Spinach
Kale
Parsley
Celery
SuperGrns
Cucumber
ProteinPwdr.
TurmericRoot
GingerRoot
ChiaSeeds
Cinnamon
Lglutamine
BlackPepper
or Cayenne
Organic Calendula Flower Powder ~ 2 Ounces ~ Calendula officinalis by Ecstatic Earth 5s $6.99

Fresh and potent - Perfect for tea's, tincturing and many other uses!
Carefully weighed, packed and sent directly to your door, our herbs are the freshest around.
Also available in 1 fluid oz, 2 fluid oz, and 4 fluid oz tinctures.

Ingredients: Organic Calendula Flower Powder (Calendula officinalis)


Salads, Dressing

Mayonnaise
Wasabi mayonnaise
Keto spinach dip
Butter Mayonnaise
Keto chili aioli
Zuccini Salad
Zuccini Salad w/ Eggs
Coleslaw
Keto gremolata oil
Tzatziki
Tzatziki
Keto Ranch dip
Keto Caesar dressing
Eggplant salad

* Turmeric Ginger Dressing Ingredients: 3 Tbsp extra virgin olive oil
1 Tbsp apple cider vinegar
2 Tbsp agave syrup [use stevia]
2 tsp ground turmeric
1/2 tsp ground ginger
Optional: avocado

* Turmeric Salad Dressing Process the following ingredients in a blender:
2 tbsp of LEMON JUICE
1/2 cup of raw olive oil
1 dash of turmeric
1 dash black pepper
1 dash of Himalayan salt
Optional: 1 tsp of coconut nectar to make it sweeter [or stevia]

Anti-inflammatory Salad Dressing contains lemon

Ingredients:

about a 1/4 cup extra virgin olive oil (or twice as much as all the other ingredients)
1 tablespoon ginger, finely chopped
1 clove of garlic, minced
1 teaspoon ground turmeric
drizzle of honey (raw/manuka, if possible)
juice of a lemon
S&P, to taste

Directions:

Combine all the ingredients in a mason jar and shake, shake, shake.

Or combine all the ingredients in a bowl and whisk, whisk, whisk.

Drizzle over leafy greens and top with wild-caught salmon to maximize the anti-inflammatory-ness of the recipe.

Anti-inflammatory Salad Dressing Contains cashews.

Creamy Anti-Inflammatory Salad Dressing or Sauce

Ingredients

1/4 cup raw cashews
1 tablespoon chia seeds (use white for a lighter color)
? cup So Delicious Dairy Free Unsweetened Cashew/coconut Milk
1 tablespoon apple cider vinegar
1 tablespoon raw honey (use agave nectar for strict vegan)
½ teaspoon ground turmeric
½ teaspoon fresh minced ginger
½ to ¾ teaspoon curry powder, to taste (I used Trader Joe's - the full amount)
? teaspoon mustard powder
? teaspoon salt
? teaspoon black pepper

Instructions

Place the cashews and chia seeds in a spice grinder or small food processor and grind into a powder. It's okay if it begins to clump.

Put the cashew-chia mixture in your blender with about half of the cashew milk. Blend until smooth, about 30 to 60 seconds.

Add the remaining cashew milk, vinegar, honey or agave, turmeric, ginger, curry (to taste), mustard, salt, and pepper. Puree for about 60 seconds more, or until nice and smooth. Taste, and adjust seasonings, if desired.

For maximum thickening and to let the flavors meld, chill for 30 minutes, and then briefly blend or whisk before pouring atop your salad. Can be gently heated and served with steamed vegetables, if desired.

turmeric avocado dressing Contains lemon

Anti-Inflammatory Turmeric Sun Dressing (Gluten-Free Recipe)

Ingredients:

4 Tbsp. extra virgin olive oil
Juice + zest of 2 Lemons
¼ avocado
1 clove garlic, minced
1 Tbsp. ground turmeric
1 Tbsp. raw local honey — if not vegan
pinch of Himalayan sea salt (to taste)

Directions:

Blend all ingredients in a blender. Add more avocado if you desire a thicker consistency.

Kraft Foods makes a huge variety of salad dressings. Kraft does not test its salad dressings for gluten, nor does it label them gluten-free, but the company will disclose any gluten ingredients clearly on its labels.Feb 25, 2018

Thousand Island Dressing (Gluten-Free, Corn-Free, Dairy-Free, Soy-Free, Nut-Free, Gum-Free and Refined Sugar-Free) Thousand Island dressing has always been one of my favorites, a full bodied, creamy dressing with just the right amount of sweetness and tang.

Gluten-Free Salad Dressing List Bear in mind that this list applies only to the United States—ingredients and manufacturing differ (sometimes dramatically) from country to country, so if you live somewhere else, you'll need to call the company.

Hidden Valley

Most of Hidden Valley's products do not contain gluten, the company reports. If a product has been tested and found to be gluten-free (to less than 20 parts per million), the label will include a yellow and green "gluten-free" check-mark circle. The company urges purchasers to always check the label, since ingredients can change, and Hidden Valley always will clearly list any wheat, barley or rye ingredients. A consumer services rep at Hidden Valley told me the company does not disclose the source of its distilled vinegar.

Kraft

Kraft Foods makes a huge variety of salad dressings. Kraft does not test its salad dressings for gluten, nor does it label them gluten-free, but the company will disclose any gluten ingredients clearly on its labels. That being said, Kraft salad dressings with no gluten ingredients listed still can be subject to gluten cross-contamination in manufacturing.

Ken's Steakhouse

Ken's Foods' gluten statement includes a list of several dozen salad dressings that "do not have gluten present in their recipes." However, Ken's does not test for gluten, and these products with no gluten ingredients still can be subject to gluten cross-contamination.

Organicville

Organicville, which has a variety of salad dressings, is certified gluten-free by the Gluten-Free Certification Organization (GFCO), which tests to below 10 parts per million. If you like Asian flavors, the company's Miso Ginger Organic Vinaigrette is safe, and Organicville also offers vegan and dairy-free options. Company founder Rachel Kruse tells me that the vinegar used is organic and comes from corn or beets, not wheat or other gluten grains.

Caveats: Vinegar, Cheese, and Oil

If you're particularly sensitive to trace gluten, you may want to stick with a brand that's certified gluten-free, since those may be less subject to gluten cross-contamination.

In addition, some people with celiac disease and non-celiac gluten sensitivity react to vinegar that's based on gluten grains. It's important to know which vinegars are gluten-free.

Also, there's some controversy over whether blue cheese or Roquefort cheese can be consumed safely on the gluten-free diet or not. I avoid these types of cheeses, but others report they can eat it with no problem, so you'll need to make up your own mind. Learn which cheeses are gluten-free.

Finally, many of these salad dressings contain soy (usually in the form of soybean oil). Since soy is a problem for many people who can't have gluten, you'll need to read labels carefully, and potentially stick with more upscale brands (which are less likely to use soy-based ingredients).

Is Soy Gluten-Free? Why Do I React To It?Pure soybeans do not have gluten in them, since the gluten protein responsible for reactions in celiac disease and non-celiac gluten sensitivity only occurs in the grains wheat, barley, and rye.

But unfortunately, that's not the end of the story for soy and gluten... and the rest of the story may explain why you react to soy, even though it's supposed to be naturally gluten-free. You also need to be cautious with products that have soy as a main ingredient, since many of those products also include gluten ingredients.

Soy is everywhere in our food supply, since it's a common ingredient in many processed food products.

soy is used as an ingredient in foods such as soy sauce, soymilk, candy bars and as a meat substitute.

Soy can be subject to gluten cross-contamination—in some cases, lots of gluten cross-contamination—as a result of how it's grown.

How About Making My Own Salad Dressing?

It's easy to make your own salad dressing, and it might represent your best option if you want a particular flavor but need to avoid some of the ingredients in commercial dressings. Here's a sampling of gluten-free recipes:

Gluten-Free Caesar Salad Recipe

Healthier Blue Cheese Dressing Recipe contains all kinds of dairy

Gluten-Free Mayonnaise Brands you're in luck: there's an ample selection of gluten-free mayonnaise on store shelves.

Check the Label

Some brands of mayonnaise are specifically marked "gluten-free," meaning they meet the standard U.S. definition of containing less than 20 parts per million of gluten.

Others, meanwhile, simply contain no gluten ingredients, which means they could still be subject to gluten cross-contamination.

Meanwhile, almost all the mayonnaise on the market contains SOY, in the form of soybean oil. Many people with celiac disease and non-celiac gluten sensitivity can't tolerate soy, sometimes because oftentimes soy is cross-contaminated with gluten and sometimes because soy itself is a particularly allergenic food.

If this is a problem for you, look for a soy-free mayonnaise; both Spectrum Organics and Vegenaise offer soy-free mayonnaise products.

Best Foods/Hellman's Mayonnaise.

Best Foods and Hellman's, owned by Unilever, are the same; Hellman's is sold east of the Rocky Mountains, while Best Foods is marketed west of the mountain chain. The company makes a variety of different types of mayo and spreads. Hellman's/Best Food Real Mayonnaise, Light Mayonnaise, Low-Fat Mayonnaise Dressing, Limited Edition Southwestern Ranch Reduced Fat Mayonnaise and Tartar Sauce are marked gluten-free, while other flavors are not. Look for the words "gluten-free" in the ingredients panel to be sure. The company reports that its vinegar is derived from corn.

Vegenaise

Follow Your Heart, a company that produces vegan products, makes Vegenaise in Original, Reduced Fat, Grapeseed Oil, Organic, and Soy-Free versions. It also makes a half-dozen flavored Vegenaise spreads. All Vegenaise products are gluten-free, according to the company, which states that the enzymes used to produce the brown rice syrup in the products are considered gluten-free (enzymes used to process brown rice often contain barley). In addition, the vinegar used is apple cider vinegar, according to the company.

Gluten-Free Food List You can indulge all you wish with berries, fruits, greens and vegetables you find in the fresh produce section of your local grocery store.

There are, however, a couple of places where even products sold in the produce section can gluten you.

Some stores sell jars of processed fruit that contain other ingredients you'll need to check. Most of it is gluten-free, but occasionally you'll run across something suspect.

In addition, many stores sell cut-up fruit in containers. Before purchasing this fruit, double-check on where workers cut it up—a few stores use the deli counter for this, which means the fruit is at risk for cross-contamination from the sandwiches and other products made there. Fortunately, this isn't a problem at most stores.

Finally, if you're very sensitive to trace gluten, you could find that certain fresh fruits and vegetables seem to cause symptoms. You're not imagining things—the problem is gluten cross-contamination at the farm itself.

Like fresh fruits and vegetables, fresh meat and fish generally are safe on the gluten-free diet. This includes fresh cuts of beef, pork, lamb, chicken, turkey and fish at your local grocery store or butcher.

However, you'll need to beware of meats and poultry with added ingredients that make them into ready-to-cook or ready-to-eat dishes—most of these are NOT safe to consume on the diet, since the store might use unsafe sauces or even bread crumbs. I've found that information on the ingredients in these ready-to-use products frequently is lacking, so I'd advise steering clear.

In addition, some chickens and turkeys include a broth or liquid intended to "plump" it that may or may not be safe. The label must disclose the presence of this broth, so you'll need to contact the manufacturer to determine if it contains gluten or not. Your best bet is to choose poultry that isn't packed with a broth or additional liquid.

I also avoid choosing meats on "naked" (i.e., without plastic wrap covering them) display in refrigerator cases, since many of those display cases also contain foods with bread crumbs and other gluten ingredients. The display cases contain fans to move the air around, and the fans also can blow loose crumbs onto your naked meat. When in doubt, pick something pre-packaged.

Many hot dogs also are gluten-free to 20 ppm, and some—like Applegate Farms' hot dogs—actually carry a gluten-free label. Applegate Farms and other manufacturers also make gluten-free bacon.

Be extra careful with sausage. Many sausages contain bread crumbs as a filler, so check labels carefully before buying sausage, even though there are some gluten-free sausage brands out there. In addition, even if the sausage you're considering doesn't include a gluten ingredient, it may have been manufactured on equipment that also processes gluten-containing sausage, so ask about that.

There are plenty of gluten-free deli meats on the market: Hormel and Hillshire Farms both make packaged gluten-free meats, and all of Boar's Head's products are gluten-free. However, you'll need to beware of cross-contamination that can stem from shared slicing machines at the deli counter, so your best bet is to stick with pre-packaged meats instead of having the product sliced behind the counter.

Gluten-Free Sausage Brand List Most sausage brands don't include gluten ingredients (in other words, ingredients made from the gluten grains wheat, barley, or rye), but only a few manufacturers say their products meet U.S. Food and Drug Administration (FDA) standards for "gluten-free."

Sausage brands that do meet FDA standards for "gluten-free" include:

Aidells Sausage Company
Al Fresco
Applegate Farms
Bass Farms
Beeler's
Jones Dairy Farm
Niman Ranch
Wellshire Farms

These companies test their products for gluten cross-contamination, and some certifiy products gluten-free, which means they test far lower than the minimum FDA gluten-free standard of less than 20 parts per million of gluten. Most of the companies that make sausages say they use no gluten ingredients in their sausages. However, those sausages may be made in the same facility as gluten grains or on shared equipment.

6 Gluten-Free Bacon Brands You Can Trust Only a few bacon manufacturers guarantee the gluten-free status of their bacon, while many others simply say their bacon products include no gluten ingredients, but may include trace amounts of gluten because they're processed in a shared facility or on shared equipment.

Manufacturers that state their bacon is gluten-free include:

Applegate Farms
Beeler's
Boar's Head
Dietz & Watson
Jones Dairy Farm
Wellshire Farms

As you can see from the above list, the vast majority of bacon does not contain gluten ingredients. So if you're not particularly sensitive to trace gluten, you may be fine with most bacon products.

One more point on bacon: some manufacturers of liquid smoke flavor actually use barley malt powder to make their products (barley, as we know, is a gluten grain). If your bacon maker can't guarantee the liquid smoke in the bacon is gluten-free, definitely choose a different product (many of the brands use real smoke, not smoke flavor, to make their bacon).

Gluten-Free Hot Dog Brand List Brands that make hot dogs meeting the FDA's gluten-free standards include:

Applegate Farms
Boar's Head
Dietz & Watson
Nathan's Famous
Organic Prairie
Sabrett
Wellshire Farms

As you can see, there are multiple companies that make gluten-free hot dogs, plus one that has taken the extra step to get its products certified gluten-free (which means those hot dogs meet more stringent standards and may contain less gluten cross-contamination than non-certified products).

If you're particularly sensitive to trace gluten, you may want to consider sticking with Sabrett's hot dogs (which are certified), or with one of the brands that doesn't manufacture any gluten-containing products. Otherwise, you should be fine with any of the gluten-free hot dog makers on this list.

Gluten-Free Pasta Sauces Choices abound, but be careful of certain brands

Those with celiac disease and non-celiac gluten sensitivity need to be wary of pasta sauces made by some manufacturers, since they may be subject to significant gluten cross-contamination, and therefore won't be truly gluten-free (the U.S. Food and Drug Administration defines gluten-free as less than 20 parts per million of gluten).

Gluten-Free Pasta Sauces From A to Z

Amy's Kitchen

Amy's makes four different pasta sauces: family marinara, tomato basil, "light in sodium" family marinara, and "light in sodium" tomato basil. All appear on the company's gluten-free list, which means they contain less than 20 parts per million of gluten.

Barilla

Out of 12 Barilla tomato-based sauces, six flavors are considered gluten-free (to less than 20 parts per million): marinara, meat, mushroom, roasted garlic, spicy marinara, and sweet peppers. All are processed on the same equipment as sauces that are not labeled gluten-free. Barilla's traditional basil pesto, its creamy Alfredo, and its garlic Alfredo are not gluten-free.

Bellino

Bellino spaghetti sauce is made by Cento, and also appears on the company's gluten-free list (see the Cento entry for details).

Cento

Cento is a large company that makes a variety of Italian-themed foods, including pasta sauce, under different brand names. According to the company, numerous Cento brand sauces are considered gluten-free to FDA standards, including red clam sauce, white clam sauce (the starch in this is modified corn starch), pizza sauce, pasta sauce, marinara sauce, vodka sauce, arrabiatta sauce, porcini mushroom sauce, and pesto sauce. Always check ingredients, as they can change at any time. Cento products do not state "gluten-free" on the label, although the company keeps an extensive list of gluten-free options (including Anna gluten-free pasta, which it imports from Italy) on its website.

CLASSICO

All Classico's jarred white and red sauces are considered gluten-free to less than 20 parts per million, according to the company, which does not make any gluten-containing products. The extensive gluten-free list includes the company's many flavors of red pasta sauces (ranging from four cheese to Italian sausage), the Classico Riserva line of sauces (flavors that include eggplant & artichoke, and puttanesca), the three tomato cream sauces, and five creamy Alfredo sauces (thickened with milk and cheese, not flour).

Contadina

This brand of canned tomatoes and tomato sauce products is owned by Del Monte Foods, Inc. According to the company, all tomato sauces and all pizza sauces are considered gluten-free to less than 20 parts per million. This includes Contadina's plain tomato sauce, garlic & onion tomato sauce, tomato sauce with Italian herbs, extra thick & zesty tomato sauce, four cheese pizza sauce, pizza sauce flavored with pepperoni, original pizza sauce, and pizza squeeze. You should avoid the Italian Tomato Paste with Italian Seasonings, as that does contain gluten (in the form of "wheat gluten proteins"). You should assume that all these products, including the one that contains wheat gluten, are produced in the same Del Monte processing plants.

Del Monte

Del Monte (which also produces Contadina sauces) states that its canned tomato sauce, no salt added tomato sauce, and tomato sauce with basil, garlic & oregano are considered gluten-free to less than 20 parts per million, as are its pure tomato products. Always check the label, as the company does use gluten ingredients (specifically, gluten protein) in other products, which are made in the same facilities.

EDEN FOODS

Eden makes spaghetti sauce and pizza/pasta sauce in jars and cans. According to the company, both meet the FDA's definition of "gluten-free" (less than 20 parts per million). The company takes careful steps to ensure all ingredients in the food are gluten-free and sends samples to an independent testing company to check for trace gluten. It also adheres to stringent manufacturing protocols that seek to prevent cross-contamination.

Organicville

As the company's name suggests, Organicville makes certified organic products. Its pasta sauces are made with 100 percent extra virgin olive oil and agave nectar and include four options: marinara, tomato basil, Italian herb, and mushroom. All are labeled gluten-free (with less than 20 parts per million).

Prego

Prego, which is owned by Campbell Soup Company, has an extensive list of 24 sauces it considers gluten-free, ranging from Traditional and Marinara to Florentine Spinach & Cheese and Creamy Vodka. Three "Heart Smart" varieties also are on that list: Heart Smart Mushroom, Heart Smart Roasted Red Pepper & Garlic, and Heart Smart Traditional. The sauces all meet FDA standards of less than 20 parts per million. Prego reports it has a "strict two-step process for validating a product as gluten-free and ensuring that it meets FDA's criteria for the claim." The company verifies the ingredients as gluten-free and tests the finished product for trace gluten, and then repeats the testing every six months.

There are numerous gluten-free-labeled tomato and pasta sauces from which to choose, including some that are made in dedicated gluten-free facilities.

Note that I didn't find any ready-to-eat pasta or tomato sauce that is gluten-free certified. Some people who are quite sensitive prefer to stick with certified gluten-free products since the companies that make those products take extra steps to ensure they are free of trace gluten and gluten cross-contamination.

If gluten-free certification is important to you, you may want to consider making your own tomato sauce with Jovial Foods diced, crushed or whole tomatoes, which come in jars and are sold online and at some specialty retailers. Jovial is certified by the Gluten-Free Certification Organization.

Gluten-Free Mustard List It's worth noting that many of us react to vinegar that's been distilled from gluten grains (in this case, usually wheat). companies are not required to divulge the source of vinegar in condiments, even if that source is wheat (one of the top eight allergens). If there is available information on the source of vinegar in these mustards, it is listed below.

French's

French's, one of the more popular brands of mustard in the U.S., says that all of its prepared mustards are gluten-free to less than 20 parts per million (GF-20) except for its Tangy Sweet & Smooth BBQ Mustard, which contains gluten. "Because product formulations may be modified occasionally, we recommend that persons on special diets always read ingredient statements carefully even on products which previously have been found acceptable," the company says in its gluten-free statement. French's states that the vinegar in its mustards and other condiments is ethyl alcohol, another term for grain-derived alcohol or ethanol so that alcohol can be derived from wheat.

Koops' Mustard

Koops' makes eight different flavors of mustard, including Horseradish, Honey Mustard and a flavor called Arizona Heat (which includes red and green peppers). The company labels its products gluten-free.

Organicville

Organicville makes organic Stone Ground Mustard, Yellow Mustard, and Dijon Mustard. The company is gluten-free certified by the Gluten-Free Certification Organization, which requires testing to below 20 ppm (GF-10). Company founder Rachel Kruse reports that Organicville uses vinegar that's also certified organic to make its mustards, and the vinegar is derived from either corn or cane, not wheat.

Gluten-Free Iced Tea: Best Brands to Buy Here's what each brand has to say about whether its products are safe

You'd think that iced tea—usually made up of tea and some sort of sweetener, possibly with some flavoring thrown in—would be a pretty safe drink, gluten-wise. It's true that plain tea leaves are gluten-free (assuming they haven't been subjected to gluten cross-contamination in harvesting and processing), which means plain unsweetened ice tea you make fresh from gluten-free tea bags and loose tea should be safe.

Gluten-Free Iced Tea List

Republic of Tea

If you prefer unsweetened tea in a bottle, you may want to consider one of Republic of Tea's eight gourmet flavors. All are certified gluten-free by the Gluten-Free Certification Organization (GFCO), which requires products to test below 10 parts per million of gluten.

A couple of cautions apply, though.

First, this list only applies to beverages available in the U.S., and ingredients and gluten-free status frequently vary in other countries. In addition, ingredients in these products can (and do) change at any time. Although beverage companies are tending to remove gluten from products these days (as opposed to adding it), you should check labels every time you buy.

Finally, many of these products are manufactured in facilities or even on equipment that also processes gluten ingredients. Therefore, if you're particularly sensitive to trace gluten, you may react to some of these even though they meet the current "gluten-free" standard. Always drink with caution and listen to your body—it may be trying to tell you something.

Which Soy Sauce Brands Are Gluten-Free? It often comes as a shock to people who are new to the gluten-free diet when they find out that soy sauce usually isn't gluten-free. In fact, most brands contain wheat as their first ingredient. However, there is a type of soy sauce that's traditionally made without wheat called tamari. There's a small (but growing) handful of tamari-style gluten-free soy sauce brands on the market. Here's what's available and where you can find it.

San-J Soy Sauce

San-J makes a wide variety of gluten-free soy sauce products, including regular and organic tamari-style soy sauce, plus regular and organic reduced-sodium gluten-free tamari-style soy sauce. You can purchase San-J in either bottles or in one-serving travel packs. San-J's products are certified gluten-free by the Gluten-Free Certification Organization (GFCO), and San-J tests its products to contain less than 5 parts per million of gluten, or at a level of GF-5. In addition, San-J does not use any gluten-based alcohols in its gluten-free soy sauce and other gluten-free products; the alcohols it uses are derived from corn and sugarcane.

What Terms Mean 'Gluten' on Food Labels? Unfortunately, the U.S. Food and Drug Administration does not require manufacturers to disclose gluten on food labels (only wheat), so determining if any given product contains gluten takes some detective work unless that product is specifically labeled "gluten-free."

To make it easier for you, I've compiled a list of the various ingredients in which gluten can hide. Some of these are straightforward — they mean wheat, barley or rye — while others may only contain gluten some of the time.

The following terms represent the most commonly used Latin terms for wheat, barley and rye. If you see any of these, the product contains gluten:

Triticum vulgare (wheat)

Triticale (cross between wheat and rye)

Hordeum vulgare (barley)

Secale cereale (rye)

Triticum spelta (spelt, a form of wheat)

The following terms represent ingredients that always contain gluten:

Wheat protein/hydrolyzed wheat protein

Wheat starch/hydrolyzed wheat starch

Wheat flour/bread flour/bleached flour

Bulgur (a form of wheat)

Malt (made from barley)

Couscous (made from wheat)

Farina (made from wheat)

Pasta (made from wheat unless otherwise indicated)

Seitan (made from wheat gluten and commonly used in vegetarian meals)

Wheat or barley grass (will be cross contaminated)

Wheat germ oil or extract (will be cross contaminated)

Ingredients That May Contain Gluten

Vegetable protein/hydrolyzed vegetable protein (can come from wheat, corn or soy)

Modified starch/modified food starch (can come from several sources, including wheat)

Natural flavor/natural flavoring (can come from barley)

Artificial flavor/artificial flavoring (can come from barley)

Caramel color (now considered a safe ingredient, but if you're in doubt, check with the manufacturer)

Modified food starch

Hydrolyzed plant protein/HPP

Hydrolyzed vegetable protein/HVP

Seasonings

Flavorings

Vegetable starch

Dextrin and Maltodextrin (both sometimes made from wheat)

Remember, a food with no gluten-containing ingredients still can be cross contaminated with gluten during processing. If you react to a food, but it doesn't appear to have any gluten ingredients in it, that doesn't mean you're imagining a reaction. But importantly, trace gluten can have a wide variety of asymptomatic effects that can be more medically dangerous than the acute symptoms - which is why it's extra important to pay attention to labels and to discuss safe foods with others the celiac community.

Are Wheat Grass and Barley Grass Gluten-Free? A gluten-free diet usually means absolutely nothing with wheat or barley, or even anything that could be cross-contaminated with wheat or barley.

The truth is, PURE wheat grass and barley grass (just the grass, with absolutely no seeds) do not contain gluten, the protein that is thought to cause reactions in celiac disease and possibly in non-celiac gluten sensitivity.

That's because gluten occurs only in the grains—for example., the seeds—produced by the grass plants wheat, barley, and rye.

VeryWellFit covers fitness, healthy eating, and weight loss

9 Portion Size Mistakes That Are Easy to Avoid Do you think you are doing a good job of sticking to your healthy diet? You might be. But chances are good that you are eating too much of certain foods. Almost everyone makes portion size mistakes, especially when they are trying to lose weight. These are the foods that most of us overeat.


Chicken Breast.

Lean protein is healthy, right? Not if you eat too much of it. If you are eating a whole chicken breast for dinner, you might be eating too much. The recommended single portion of chicken is 3-4 ounces, about the size of a deck of playing cards. Some people use the palm of their hand as a guide. Depending on the vendor, some chicken breasts are twice or even three times the size of a recommended serving. The calories in chicken breast can add up and ruin your diet.

Hamburger.

If you are counting your hamburger patty as one serving of beef, you are probably underestimating the calories you've consumed. A quarter pound burger (four ounces) is slightly larger than the recommended serving size of three ounces. But many burgers, especially those served at restaurants, are 1/3 to 1/2 pound. You might be eating twice as many calories as you think you are.

Cooking Spray.

You might skip the oil or butter when cook healthy meals at home. This is good! But you might be neglecting to account for the calories in your cooking spray. If you use PAM to avoid adding calories to your food you might want to know that a single serving of the spray is 1/4 of one second. Do you keep a stopwatch in your kitchen? It's not likely that you do. The Center for Science in the Public Interest evaluated the spray and reported that a more typical six-second spray would have 50 calories and 6 grams of fat.

Fruit.

A healthy serving of fresh fruit is a great alternative to a high fat dessert. But if you are counting your calories or watching your sugar intake you need to monitor how much you are eating. Take grapes for example. If you sit down with a bowl of grapes, you might add one serving of grapes to your food diary. Wrong! A single (cup) serving of grapes is only 16 grapes. Get out your calculator before you start chomping.

Salad Dressing.

A healthy salad is a great alternative a high starch, high-fat meal. But the salad dressing can add calories that could make any prudent calorie counter blush. By some estimates, many restaurant salads contain over 500 calories, most often due to the fatty dressing. A serving size of salad dressing is just two tablespoons. If you order your dressing on the side, your waiter will probably bring you much more than that and it you're like many restaurant diners, you pour all of it on your salad.


Mayonnaise

4 servings

1 egg yolk
1 tablespoon Dijon mustard
1 cup avocado oil or light olive oil

2 teaspoons white wine vinegar or lemon juice

Bring the egg and mustard to room temperature in advance.

Mix egg and mustard with a stick blender (or mixer) and add the oil slowly in a thin stream. The mayonnaise should begin to thicken. Continue to mix until all the oil has been added and the mayonnaise has set.

Add vinegar or lemon juice. Mix some more and season with salt and pepper. Taste, and adjust seasoning, and perhaps add more vinegar or lemon juice.

Let the mayonnaise rest in the fridge before serving; this allows the flavor to develop and gives the mayonnaise time to thicken.

Homemade mayo keeps about 5 days in the refrigerator.

As a child I was taught by my grandmother that one egg yolk can bind as much as a whole quart (liter) of oil. In other words, if you want to make a bigger batch, just increase the amount of oil, mustard, spices and acid. You will not need more egg yolks if you keep the oil under a liter… and that’s a lot of mayo!

Tip!
Making seafood? Use lemon juice or white wine vinegar. Enjoying beef or cold cuts? Use red-wine vinegar. Want something neutral? Use half plain white vinegar, half lemon juice.


Butter mayonnaise

Mayo. One of life's necessities. Smear it on for knock-out flavor, creamy texture, and a dose of healthy fat. This buttery version makes everything better!

4 servings

51/3 oz. butter
1 egg yolk
1 tablespoon Dijon mustard
1 teaspoon lemon juice
¼ teaspoon salt
1 pinch ground black pepper

Melt the butter in a small sauce pan. Pour into a small pitcher or jug with a spout and let cool.

Mix together egg yolks and mustard in a bowl. Pour in the butter in a thin stream while beating with a hand mixer. Leave the sediment at the bottom.

Keep beating until the mayonnaise turns thick. Add the lemon juice. Season with salt and black pepper. Serve immediately! Tip!


Keto gremolata oil

Keep it simple. Fresh herbs—lemon—garlic—olive oil. Plus salt and pepper. That's all you need for a versatile sauce that adds healthy fat to every dish it touches.

6 servings

1 cup fresh parsley or fresh coriander or fresh mint or fresh basil 1 lemon, the zest 1 cup olive oil 2 garlic cloves, pressed salt and pepper

Chop the herbs into rough pieces and place in a deep bowl. It’s nice to use a combination of two or more herbs; go with your favorites.

Rinse the lemon and grate off the zest with a fine grater. Be careful to remove only the yellow zest, leaving the white part of the peel intact. Add the zest to the herbs. Add the other ingredients.

Blend with an immersion blender for approximately 30-60 seconds. '’t over-blend; too much processing can give the olive oil a bitter aftertaste.

Tip!
Although classically served atop Osso Bucco and other braised meats, '’t stop there. This oil compliments veggies of all sorts. And if you add some lemon juice or vinegar, it transforms into a delicious salad dressing or marinade.


Keto Ranch dip

This tangy version goes perfectly with salads, snacks, grilled meat, chicken or veggies.

8 servings

1 cup mayonnaise 8 tablespoons crème fraiche or sour cream 2 tablespoons ranch seasoning

Mix all ingredients in a bowl and let sit in the fridge for at least 15 minutes to let the flavors develop.

Want it thinner? Swap out half of the sour cream for buttermilk (or just use water to dilute it).

Serve as a dip or as a dressing on a salad.


Keto Caesar dressing

Not just tastier than store-bought dressing, but designed with your keto diet in mind. Plus, it's super simple to make. Enjoy with romaine for a classic Caesar salad or as a marinade for chicken, meat, or seafood.

4 servings

½ cup grated parmesan cheese
½ cup olive oil
1 tablespoon Dijon mustard
1 teaspoon red wine vinegar
1 pinch ground black pepper
½ garlic clove, grated
½ teaspoon salt
2/3 oz. anchovies
½ lemon, the juice

Whisk or blend the ingredients, except for the salt, in a bowl until the dressing is smooth. Season with salt and pepper to taste. For thinner consistency, dilute with water, adding about a teaspoon at a time.

Tip!
Use it as a base for tuna or chicken salad (instead of mayo). Delish!


Keto spinach dip

6 servings

2 tablespoons light olive oil 2 oz. frozen spinach 2 tablespoons dried parsley 1 tablespoon dried dill 1 teaspoon onion powder ½ teaspoon salt ¼ teaspoon ground black pepper 1 cup mayonnaise 4 tablespoons sour cream 2 teaspoons lemon juice

Thaw the frozen spinach and remove excessive liquid.

Place in a bowl and mix with the other ingredients.

Let sit for 10 minutes to let the flavors develop.


Keto chili aioli

Creamy and light. A French emulsion of avocado oil goodness, with just the right blend of garlic, lemon and chili. Wonderful with grilled seafood, veggies and salads… or use it as a sandwich spread. Bon appétit!

4 servings

1 egg yolk
2 garlic cloves
¾ cup avocado oil, or other flavorless oil of your choice or light olive oil
½ teaspoon chili flakes
½ teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon lemon juice
3 tablespoons Greek yogurt

Press the garlic into a bowl. Add the egg yolk and mix well.

Add the oil in a thin stream while continuously whisking vigorously by hand or with a hand blender.

Whisk the yogurt and spices. Taste. If you feel the need, add some more salt or lemon juice and garlic—it’s up to you and your taste buds!

Tip!
The secret to this amazing aioli is to use a high-quality avocado oil or light olive oil and a creamy yogurt that will delicately balance the flavors. This blend will keep for 4–5 days in the refrigerator.


Low-carb guacamole

A little guacamole just makes life better. This foolproof recipe is perfect for a snack with veggies or on top of grilled chicken or burgers. A must for your low-carb stable!

4 servings

2 ripe avocados
1 garlic clove
½ lime, the juice
3 tablespoons olive oil
½ white onion
51/3 tablespoons fresh cilantro
1 tomato, diced
salt and pepper

Peel the avocados and mash with a fork. Grate or chop the onion finely and add to the mash.

Squeeze the lime and pour in the juice.

Add tomato, olive oil and finely chopped cilantro. Season with salt and pepper and mix well.

Tip!
For an even quicker guacamole, crush 2 ripe avocados with a fork, add 2 tablespoons sour cream, lime juice and salt. Avocado with a spoonful or two of salsa can also be a tasty shortcut.


Tzatziki

Just '’t smash your plates. Yamas!

6 svgs

½ cucumber
1 teaspoon salt
1 tablespoon olive oil
1 tablespoon fresh mint, finely chopped
2 garlic cloves
1 cup Greek yogurt
1 pinch ground black pepper

Rinse the cucumber and chop finely. You can also grate it with the coarse side of a grater. '’t peel the cucumber; the skin adds color and texture to the sauce.

Put cucumber in a strainer and sprinkle salt on top. Mix well and let the liquid drain for 5–10 minutes. Wrap cucumber in a tea towel and squeeze out excess liquid.

Press or finely chop the garlic and place in a bowl. Add cucumber, oil and fresh mint (optional).

Stir in the yogurt and add black pepper and salt to taste.

Let the sauce sit in the refrigerator for at least 10 minutes for the flavors to develop. It will keep for at about 3 days in the fridge.

Tip!
If you want to increase the fat ratio and reduce the amount of carbohydrate in the tzatziki, you can substitute the Greek yogurt with (all or part) sour cream or crème fraîche. For a dairy free tzatziki, ditch the yogurt and use mayonnaise.

If you '’t have fresh garlic, go ahead and use minced garlic from a jar or garlic powder. Experiment and see what tastes best!


Eggplant salad

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening. The aromas wafting around the neighborhood are divine!

4 servings

2 eggplant
2 green bell peppers
1 red chili pepper
½ cup mayonnaise
½ cup fresh parsley
2 garlic cloves
1 lemon, the juice
1 teaspoon salt

Preheat the oven to 480ºF (250ºC).

Cut the eggplants and bell peppers in half length-wise, and seed the bell peppers.

Place the vegetables peel-side up in an ovenproof dish.

Set the dish in the middle of the oven, and bake for half an hour, turning the eggplants after twenty minutes.

Remove the dish from the oven and let the vegetables cool down a little.

Cut the chili in half and seed it. Use rubber gloves to complete this task, and do not touch your face!

For a spicier eggplant salad, leave the seeds in.

Chop the chili very finely.

Chop the parsley and crush the garlic.

In a bowl, mix it all with the lemon juice.

Pull the skins off the grilled vegetables and cut them into small dices; add to the parsley mix and the mayonnaise.

Mix thoroughly.

Chill for a few hours to give the flavors time to develop.

LCHF Made in Sweden Birgitta Höglund. She also runs a popular low-carb/Paleo recipe blog with more delicious recipes.


Coleslaw

Low-carb cookbooks usually include a recipe for this world-famous cabbage salad. Wholesome, tasty and very versatile. Throw in some seeds of dried fennel or two teaspoons coarse-grained mustard for a nice flavor accent.

4 servings

¼ green cabbage
½ lemon, the juice
1 teaspoon salt
62/3 tablespoons mayonnaise
1 pinch fennel seeds (optional)
1 pinch pepper
1 tablespoon Dijon mustard

Cut away the core and shred the cabbage in a food processor or with a sharp cheese slicer.

Put the cabbage in a bowl.

Add salt and lemon juice.

Stir and let sit for 10 minutes.

Discard any excess liquid.

Mix cabbage, mayonnaise and optional mustard.

Season to taste.


Wasabi mayonnaise

x servings

1 cup mayonnaise
½ – 1 tablespoon wasabi paste

Shred the cabbage finely using a sharp knife or a food processor.

Fry the cabbage in 2–3 ounces (60–90 g) butter in a large frying or wok pan on medium-high heat, but '’t let the cabbage turn brown. It takes a while for the cabbage to soften.

Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl.

Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger and sauté for a few minutes.

Add ground meat and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little. Add scallions and cabbage to the meat. Stir until everything is hot. Add salt and pepper to taste, and top with the sesame oil before serving.

Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right.

Serve the stir-fry warm with a dollop of wasabi mayonnaise on top.

Tip!
Want variety? Replace the beef with ground chicken, pork or lamb or tofu.


Oriental red cabbage salad

Fresh cinnamon, orange and dill combine with shredded red cabbage to form a side dish extraordinaire!

6 servings

2 lbs red cabbage
4¼ oz. butter
1 teaspoon salt
¼ teaspoon ground black pepper
1 cinnamon stick
1 tablespoon red wine vinegar
1 orange, juice and zest
2 tablespoons fresh dill, chopped

Shred the cabbage finely, ideally with a mandolin slicer or in a food processor.

Fry in butter on medium high for 10–15 minutes. Fry the cabbage gently until soft and shiny – not too brown.

Salt and pepper. Add cinnamon, vinegar and orange juice. Let simmer for 5-10 minutes.

Add zest and dill towards the end or when serving.

Tip!
If you have some left over, enjoy it as a topping on a sandwich!


Keto Kohlrabi Kohlslaw

Kohlrabi may look like an alien spacecraft... but '’t let it scare you. This versatile veggie is wonderfully low carb and chock full of vitamins. Slice it up and enjoy a quick and easy slaw that is light, refreshing and crisp... it’s outta this world good!

4 servings

1 lb kohlrabi
1 cup mayonnaise
salt and pepper
fresh parsley (optional)

Peel kohlrabi. Be sure to cut away any tough, woody parts. Shave, slice, and/or shred it finely.

Salt and pepper and stir in the mayonnaise and optional fresh herbs.

Tip!
Kohlrabi is usually a staple at farmers markets, but you can also find it in the produce section at your local supermarket. To peel it, use a peeler or paring knife, and remove the woody exterior. What you should have left is light green/white with no fibers. This veggie can also be roasted like potatoes, used raw in salads, or added to countless recipes as a substitute for cabbage. Enjoy!


Grilled eggplant salad

Yes you can make this salad and call it a meal. Gorgeous presentation. Gorgeous flavor. Gorgeous balance. "Just Eat Real Food" just got more gorgeous!

4 servings

2 lbs eggplant ½ cup olive oil ½ lemon, juiced 1 garlic clove (optional) 7 oz. tomatoes 2 oz. anchovies or one can of tuna in olive oil 5 oz. fresh mozzarella cheese, drained 4 tablespoons fresh mint salt and pepper

Slice the eggplant lengthwise and brush with olive oil on both sides. Season with salt.

Grill for five minutes or more on each side until the slices have turned a nice color and are really soft. Turn a few times.

You can also roast the eggplants in the oven using the broiler. Turn halfway.

Mix olive oil, lemon juice and freshly minced garlic.

Pour the dressing on a platter and place the eggplant slices on top to soak in the dressing. Turn after about a minute.

Slice tomatoes and add to the platter. Place anchovies or tuna over the eggplant slices. Tear fresh mozzarella into pieces and arrange on top.

Drizzle olive oil and a couple of drops of lemon juice or vinegar over and season with freshly ground black pepper and fresh mint.


Keto Caesar salad

2 servings

2/3 lb chicken breasts
1 tablespoon olive oil
salt and pepper
51/3 oz. bacon
½ Romaine lettuce
2 oz. freshly grated parmesan cheese

Dressing
½ cup mayonnaise
1 tablespoon Dijon mustard
½ lemon, zest and juice
2 tablespoons grated parmesan cheese
2 tablespoons finely chopped filets of anchovies
salt and pepper

Preheat the oven to 400°F (200°C). Place the chicken breasts in a greased baking dish. Or fry tofu til crispy

Season the chicken with salt and pepper and drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 min or until fully cooked through. You can also cook the chicken on the stove top if you prefer.

Fry the bacon until crisp. Shred the lettuce and place as a base on two plates. Place sliced chicken and the crispy, crumbled bacon on top.

Finish with a generous dollop of dressing and a good grating of parmesan cheese.


Zucchini salad

Zucchini stands in for potatoes in this low-carb makeover of the classic summer fave, potato salad. All of the creamy flavor, and (almost) none of the carbs! Perfect for picnics and barbecues.

6 servings

2 lbs zucchini
2 tablespoons butter or olive oil
salt and pepper
3 oz. celery stalks, finely sliced
2 oz. chopped scallions
1 cup mayonnaise
2 tablespoons fresh chives, finely chopped
½ tablespoon Dijon mustard

Peel and cut the zucchini into pieces that are about half an inch (1-1.5 cm) thick. Use a spoon to remove the seeds. Place in a colander and add salt. Leave for 5-10 minutes and then cautiously press out the water.

Fry the cubes in butter for a couple of minutes over medium heat. They should not brown, just slightly soften. Set aside to cool.

Mix the other ingredients in a large bowl and add the zucchini once it’s cool.

Tip!
You can prepare the salad 1-2 days ahead of time; the flavors only enhance with time.


Zucchini salad with eggs

BBQ or potluck, here we come! Zucchini stands in for potatoes in this spiced-up makeover of the classic summer fave, potato salad. All of the creamy flavor, and (almost) none of the carbs!

4 servings

1½ lbs zucchini
2 tablespoons butter or olive oil
1 cup mayonnaise
4 hardboiled eggs, chopped, or chia seeds soaked in water and sauteed.
½ green bell pepper, the seeds removed
3 oz. celery stalks, thinly sliced
3 oz. dill pickles
2 oz. finely chopped scallions
3 tablespoons pickled jalapeños
2 tablespoons finely chopped fresh chives
½ tablespoon Dijon mustard
salt and pepper

Peel and cut the zucchini into pieces that are about half an inch (1-1.5 cm) thick. Use a spoon to remove the seeds. Place in a colander and add salt. Leave for 5-10 minutes and then cautiously press out the water.

Fry the cubes in butter for a couple of minutes over medium heat. They should not brown, just slightly soften. Set aside to cool.

Mix the other ingredients in a big bowl and add the zucchini once it’s cool.


Tea

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Marigold Flowers (Calendula) Morning Blend Blend Tea Bags 25 Pack by The Herbal Tea Company 5s $11.18

Celebration Herbals Organic Herbal Calendula Flower Loose pack Tea, 0.84 oz/24g 5s $7.86

Organic Calendula Flower Powder ~ 2 Ounces ~ Calendula officinalis by Ecstatic Earth 5s $6.99 Fresh and potent - Perfect for tea's, tincturing

One of the Healthiest Foods You're Probably Not Eating Buckwheat Along with having numerous health benefits, it is tasty, easy to prepare and inexpensive.

Tannins:

Tannins are astringent phenolic compounds most commonly found in tea. They are also present in significant amounts in buckwheat. Tannins have been shown to reduce bacterial and viral infections and improve diabetes. Along with the mix of insoluble and resistant fiber, the tannins in buckwheat can improve important strains of bowel flora, such as lactobacillus and bacteroidetes, while reducing yeast and harmful bacteria.

5 Steps to Put Out the Fire of Inflammation in the Body Inflammation is something that is quite the sneaky little health problem. It’s often masked as other issues that you might be “writing off” as something else. For instance, acne is a sign of inflammation as is joint pain and even more serious issues. Dr. Mark Hyman even says that inflammation is the root cause of many serious types of disease, including obesity. Several things can cause inflammation with some of the top reasons being: a poor diet, chronically elevated levels of stress, and consistent use of prescription drugs and other chemicals. But if you have inflammation, you know it’s incredibly hard to get rid of and doesn’t just happen overnight.

1. Eat More Alkalizing Foods

You needn’t do a complete dietary overhaul, however, just implementing more alkalizing foods will reduce inflammation naturally and crowd out poorer choices like acidic foods. Some of the most acidic foods are excess caffeine, sugar, processed grains like white bread and crackers, excessive dairy, most forms of wheat, and all processed foods.

Add in more alkalizing foods such as, leafy greens and vegetables, herbs, green tea, apple cider vinegar (which is alkalizing once consumed internally), ripe fruits, and HERBAL TEAS. Replace your pasta with a sweet potato, replace your bread with romaine lettuce or sprouted grain bread, and replace your extra cup of coffee in the afternoon with a green or herbal tea. Add more veggies to your plate at dinner instead of having extra bread and starches. And instead of sugary treats, have some frozen berries blended with some almond milk

Pau D'Arco Tea:

Pau d'arco (Tabebuia avellanedae) is native to South America, where it has been used to treat a wide range of conditions, including pain, arthritis, inflammation of the prostate gland (prostatitis), fever, dysentery, boils and ulcers, and various cancers.

Pau d'Arco or Taheeebo Pau d'Arco bark has active principles, mainly lapachol, quercetin and other flavonoids. The dried inner bark of Pau d'Arco can be used as a tea which has a taste that is just a little bit harsh, and a color that may remind you of sepia-toned photographs. Some claim that it is useful in managing diabetes. It is also suggested that this plant is useful in treating other medical conditions, amongst which are fibromyalgia (FMS) and lupus (SLE). This herbal tea is used by many during the cold and flu season, and is a remedy for smoker's cough. Another medicinal use of Pau d'Arco is as an expectorant: to promote "coughing up" by the lungs in order to free mucus and contaminants that had been lodged there.

Candida Albicans, a fungus which causes yeast infections, has also been treated by the Pau d'Arco herb. Aside from patients dealing with candida problems, those with other issues involving fungi or yeasts -- such as Aspergillus -- may also be helped due to the antifungal nature of lapachol. Moreover, it is claimed that certain bacteria are affected by this compound, so help may also be available for people with issues of that nature, including: C. diff, Staphylococcus aureus, Streptococcus, Helicobacter pylori (common cause of stomach ulcers), Brucella, tuberculosis, pneumonia, and dysentery.

This herb is claimed to be useful as an antioxidant. Moreover, Pau d'Arco is confirmed as being an antiparisitic against various parasites, including: malaria, schistosoma, and trypanosoma. Antiviral uses have been displayed by Pau d'Arco against several viruses, one of which is vesicular stomatitis virus, shortened as VSV. Additionally, the herb has even demonstrated usefulness in fighting inflammation.

6 Tips for Better Bladder Control

Women with UI learn to cut down on, or even eliminate certain foods and beverages that act as diuretics to stimulate urination, such as coffee, tea, or anything else with caffeine; alcohol; citrus fruits and juices; and spicy or acidic foods. Certain drugs, especially those prescribed for high blood pressure or edema (swelling), act as powerful diuretics and should be avoided if possible.

What To Do If You Need To Take Antibiotics there are many things you can do both during and after a course of antibiotics to minimize the damage and encourage regrowth and diversification of your gut flora.

If you experience nausea or other digestive upset from the antibiotics, ginger can be extremely helpful for reducing inflammation and calming the digestive system. (12, 13) It’s best to use fresh ginger, and you can easily make GINGER TEA by slicing it and simmering it in water until the tea reaches your desired strength.

Antibiotics can also take a toll on your liver, particularly if you’re on them for an extended period of time. Not only is the liver is responsible for processing and detoxifying medications, it also has to deal with extra circulating lipopolysaccharides from the increased bacterial death and intestinal permeability. Milk thistle is one of my favorite supplements for supporting liver health, and can be taken in a pill (like this one) or as a tea. (14, 15) Glycine is also important for liver detox, so be sure to drink that bone broth!

----------------- Epazote de Comer - Mexican Tea Herb 1/4 Epazote de Comer - Mexican Tea Herb by El Guapo is an herb native to Central America, South America, and southern Mexico.

The name “Epazote” comes from the Nahuatl words, epote, meaning disagreeable or foul, and Epatzotl, meaning “sweat,” reflecting its strong aroma.

Raw, it has a resinous, medicinal pungency, similar to anise, fennel, or even tarragon, but stronger, some say it smells like gasoline or kerosene. Epazote is used as a leaf vegetable and herb for its pungent flavor and It's usually added toward the end of cooking to prevent bitterness in the finished product.

Guayaki', Yerba Mate

8 natural remedies to fight diabetes by Suzy Cohen, RPh, America’s Pharmacist

1. Tea: Red Teas a.k.a. African Red Bush—it protects the tiny capillaries that lead to your heart, kidneys and brain preventing microvascular complications like kidney failure. Since it’s herbal, it won’t aggravate kidney stones. 2. Cinnamon: It reduces blood sugar; sprinkle 1 teaspoonful in tea, cocoa, smoothies, cereal or oatmeal. Ginger Herbalists advise not to take more than 4 gms of ginger in a single day. Ginger if taken in large quantities can cause heartburn, gas, bloating, nausea or stomach distress. People with ulcers, inflammation, gallstones, bleeding disorders, pregnant women should not consume ginger. Avoid ginger with blood-thinning medications, such as warfin and aspirin.

Pre-Surgery

According to an article published in “Der Anaesthesist” in 2007, consuming ginger around the time of surgery is also a risk for increased bleeding. If undergoing surgery, you should avoid drinking ginger tea within the two weeks prior to it.

Reactive To Certain Drugs

Speak with your doctor before drinking ginger tea if you’re on any medication, since it interacts with certain drugs. It should also not be used by patients who take anticoagulant, barbiturates, beta-blockers, insulin medications or those who are on anti-platelet therapy. According to MedlinePlus, a medical service of the National Institutes on Health, ginger can interact with numerous other drugs like antacids which can be affected by ginger, stimulating the stomach’s production of acid. Ginger can also affect medications for the heart, antihistamines, cancer treatments and weight loss drugs.

Possible Herb Interactions

Ginger also interacts with herbs that stimulate blood flow and slow blood clotting, which includes cloves, garlic, ginkgo biloba, ginseng, turmeric, angelica. Combining ginger with these herbs could increase your risk of bleeding.

Diabetes/High BP

Avoid mixing ginger tea with blood-thinning medications, such as warfin and aspirin. Ginger may lower blood sugar and blood pressure, so speak with your doctor if you’re taking medication for diabetes or high blood pressure because you may not need as much if you drink ginger tea regularly.

Many of these side effects can be avoided by taking ginger supplements in capsules, such as enteric-coated capsules, which delay the body’s digestion of the herb until it enters the digestive tract. But, ginger when consumed in reasonable quantities has few negative side effects and is on the FDA’s “generally recognized as safe” list.

There have been instances where herbal/health supplements have been sold which were contaminated with toxic metals or other drugs. Thus, herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.

http://www.healthcaremagic.com/search/ginger-cause-frequent-urinate
"add ginger into my diet as I have been told that it is a good alternative for pain relief and reflux."

ginger-and-bladder-discomfort Ginger is the knotted, thick underground stem of the Zingiber officinale plant. It has been used as a food and spice in many cultures across the world. It also contains volatile oils and phenolic compounds such as gingerols and shagoals, which give it immense medicinal value and help treat a variety of conditions, including morning sickness, nausea, vomiting and inflammation. Ginger is available as fresh or dried roots, and as capsules, tablets, oils and tinctures. The dose, however, is different in different people.

''t Buy These 6 Foods If You Care About Humanity

Tea

Many people associate a cup of tea with winding down and relaxing at the end of the day, but for the people who grow and harvest our tea, it’s anything but relaxing. Though forced labor and inhumane labor conditions have been recognized on tea plantations in Kenya, Rwanda, Bangladesh, and several other countries, the devastating treatment of people working on India’s plantations — euphemistically called tea gardens — are among the worst.

Trafficking in the Tea Industry and What Can Be 'e About It Forced labor is one of the most common abuses occurring in the tea industry, including, but not limited to, nonpayment, wage theft, and restrictions of movement. The US Department of Labor recognizes the use of forced labor and/or child labor in the tea industry in Kenya, Malawi, Rwanda, Tanzania, and Uganda. Forced labor in tea plantations and tea shops also reportedly occurs in Bangladesh, Cameroon, Eritrea, and Sri Lanka.

What Can Be 'e? The reality that forced labor has an overwhelming presence in the tea industry should not deter customers from using their purchasing power to change how tea laborers are treated. Individuals can ask their local tea shops to post short bios about a featured tea that highlights the measures taken to ensure workers were treated and paid fairly, or ask tea companies for informational excerpts on the labor involved in the production of their product.

Customers can also take advantage of various conscious consumer options made available through some tea companies. One such example is Teavana, which has partnered with CARE, a humanitarian organization working to alleviate poverty and empower women and girls. According to World Vision [see file:///C:/Users/cglass/Downloads/7408_DTL_Tea_Factsheet_LR_Web.pdf], tea drinkers can purchase their favorite beverage from certified fair trade companies, such as Rainforest Alliance and UTZ Certified. To assist in smart consumer actions, World Vision has also created the Good Tea Guide [see GoodTeaGuide.pdf] to help consumers purchase tea free from labor exploitation.

Thousands of young mothers in India are paying with their lives to produce your cup of tea

teaIndia.jpg ETHICALLY SOURCED: Nature's Cuppa organic tea and coffee
Oxfam Shop

Fair Trade Coffee
Fair Trade Tea

Qi Tea
Scarborough Fair Foods
Tielka
Zhena's Tea
Daintree Organics Australia
Eco Farms
Tea 101 After water, tea is the world’s most widely consumed drink. And although it’s rich in history and tradition, tea is really very simple.

ONE BUD, TWO LEAVES. All types of pure tea — white, green, oolong and black — come from the same plant, called Camellia sinensis. A single bud and two leaves, or a “flush,” is plucked by hand from each stem, usually twice a year.

TYPES OF TEA. Rule of thumb: The more tea leaves are processed, the stronger the flavor. The level of oxidation, or exposure to the elements, is what determines whether a tea is white, green, oolong or black.

WHITE. The lightest and most delicate variety. The youngest, freshest leaves are simply plucked and dried, so there’s no time for oxidation. TASTING NOTES: Fragrant and sweet.

GREEN. The leaves are heated before they’re rolled (by hand or in a machine) and dried. Very little oxidation, but the extra steps bring out more natural flavor. TASTING NOTES: Lightly toasted or grassy.

OOLONG. Bruising or tearing the leaves results in partial oxidation, and a cup with fuller body and richer color. Commonly served in Chinese restaurants. TASTING NOTES: Floral aroma with a smooth finish.

BLACK/ The leaves are rolled and given plenty of time to oxidize before being fired. Black teas are bold, complex and strong. More popular in the West. TASTING NOTES: Rich and full-bodied.

For iced tea, double the amt. of tea used in brewing.

Get 10% off until 9/11/16 use code TEATIME.

Worst foods for belly fat

Which of the following shows promise for fighting belly fat?

Green tea, blueberries

Green tea, in combination with exercise, could help you lose weight, according to the Journal of Nutrition. Researchers think substances in green tea known as catechins stimulate the body to burn calories and enhance loss of belly fat.

9 Soda Alternatives slideshow: flavored waters, green tea, juice+seltzer, fake lemon lime soda, red wine, veg. slurry, soy milk, tea infuser, coffee.

What Is Kratom? Why Has the DEA Wanted to Ban It? (Editor's note: This story was updated on Oct. 12, 2016, with the DEA withdrawing its intent to ban kratom and establishing a public comment period.)

Kratom is a tropical tree in Southeast Asia. Its leaves have been used for hundreds of years to relieve pain. They can be eaten raw, but more often they're crushed and brewed as tea or turned into capsules, tablets, and liquids.

In low doses, kratom acts as a stimulant. In large amounts, it acts as a sedative, and the DEA says it can lead to psychotic symptoms and psychological addiction. According to the CDC, about 42% of cases of kratom use reported between 2010 and 2015 involved non-life-threatening symptoms that required some treatment. About 7% of exposures were classified as major and life-threatening. The DEA says it knows of 15 kratom-related deaths between 2014 and 2016.

Senna obtusifolia (Sicklepod) lists several slight variations

7 foods to help you sleep better tart cherry juice, kiwi, seaweed, walnuts, almonds, CHAMOMILE TEA, peanut butter sandwich

14 Top Medicinal Herbs You Should Grow According to the Henry J. Kaiser Family Foundation, the average American between the ages of 19 and 64 fills nearly 13 prescriptions a year, and that number almost doubles for those over 65. These statistics do not account for the amount of over-the-counter medicines people buy to relieve pain, itching, allergies, digestive issues, and other maladies.

Filling so many prescriptions can be expensive and subject you to a host of unwanted, difficult-to-manage side effects. Although some people undoubtedly need their medications, many fresh herbs and plants have similar effects. If you want—and are able—to try a natural alternative to medication, growing these 14 herbs and plants might be just what your body and your garden need.

ANISE

The anise plant grows to be approximately two feet tall and usually flowers by July. To harvest, bring down the whole plant and thresh the seeds. Anise seeds, which taste like licorice, can treat a variety of ailments, including coughs, asthma, nausea, indigestion, and excess gas. Anise also has estrogenic effects, stimulating breast milk production in nursing mothers.

ASHWAGANDHA

Ashwagandha is related to the tomato and has been used in traditional Indian medicine for centuries to support the immune system and help the body cope with stress. The plant should be started indoors in late winter and transplanted outside when there’s no risk of frost. After the berries are ripe and the leaves begin to dry, pull up the plant and harvest the roots. Tea made from the dried roots can be used to treat anxiety, depression, high cholesterol, and high blood sugar, among other things. Ashwagandha is not recommended for pregnant people or those currently taking tranquilizers.

ASTRAGALUS

Astragalus is part of the legume family and originates from China and Mongolia. Although this plant is not difficult to maintain, it takes a long time to reap the benefits. Seeds can be started indoors and transplanted outside when the weather is warm, harvesting the peripheral roots after three years. In addition to protecting the body from stress and supporting the immune system, TEA made from the dried roots can treat colds, allergies, high blood sugar, and kidney disease.

HOLY BASIL (TULSI)

Unlike the sweet basil used in cooking, holy basil has been used in traditional Indian medicine for centuries. All parts of the plant can be used for different home remedies, making it a versatile addition to a home garden. The flowers can treat bronchitis, the leaves can be used for insect bites, and the whole plant or TEA can help nausea, vomiting, and diarrhea. Additionally, holy basil has been known to improve cholesterol and blood sugar, lower inflammation, and protect the stomach. Finally, holy basil can also boost the immune system and improve mental health and energy levels. Holy basil requires a lot of sun and moist soil to grow, and the plant will produce more leaves when more are harvested. Pinch off buds before they flower to keep the plant active longer.

MINT

Nearly all varieties of mint grow quickly and spread rapidly, invading your whole garden if you’re not careful. Make sure they have their own space in the garden—separate from the rest of the plants—or grow mint in a pot to contain it. Mint needs a lot of sun and moist soil.

You can either harvest leaves individually or cut the whole plant above the second set of leaves right before it flowers.

Mint leaves can treat bad breath, indigestion, nausea, headaches, coughing, asthma, cavities, and irritable bowel syndrome.

LICORICE

Although most people are familiar with licorice as a candy, licorice root actually has many medicinal properties and can be consumed as a TEA for maximum benefits. Licorice can treat coughs, asthma, and heartburn. To grow licorice, make sure it gets a lot of sun, has adequate drainage, and has enough space, as it can grow to be five feet tall. Licorice plants need to grow for around three years before their roots can be harvested.

CTG Calendula Although this edible flower is an annual and will need to be replanted each year, it’s well worth the time and effort. We rarely focus as much attention on our winter gardens as we do in the summer, but this little easy-care plant brings spring cheer to dreary winter days.

Harvest: All parts of calendula can be used but the flowers are the most sought after. They can be picked and dried as the produce blooms, and this actually encourages more growth so don't feel bad about picking them

Historical Use: Calendula is well known and loved throughout history for healing the spirit and for topical wounds or irritations. It has many benefits, being mildly immune stimulating, antifungal, anti-infective and helpful to better healing of wounds.

Preparations: Calendula can be extracted into oil and turns a brilliant orange when 'e well that can be used to treat topical irritations on the skin from diaper rash to burns. It can be used as a TEA or wash externally, internally is helpful for healing things like stomach ulcers and can even be used in tincture form.

Clinical Use: I use Calendula in many of my salve and oil preparations to help heal injuries. I also enjoy it as a tea in the winter months to lift the spirits

Clinical Use: I use Calendula in many of my salve and oil preparations to help heal injuries. I also enjoy it as a tea in the winter months to lift the spirits

Tx Mag: “Calendula: a Flower of Many Uses” By Beverly Wickersham, BELL COUNTY MASTER GARDENER

Calendula, named the 2008 Herb of the Year by the International Herb Association, has been a favorite plant since the Middle Ages. Noted for its beauty, its healing properties, and its usefulness in the cooking pot, it was evidently well known to Shakespeare who wrote of “Perdita’s Marigold, that goes to bed with the sun, and with him rises, weeping.” The quotation is perhaps a reference to the flower’s long bloom season. Therefore, it is usually in bloom for all the festivals of the Virgin Mary.

Video: 6 Things You Should Never Do After Eating Sit, rest, lie down, shower, drink tea, ice water does not allow digestion

Blackberry – Health Benefits and Side Effects Botanical Name: Rubus fruticosus L. coll.

A tea can be made from 1 to 2 tablespoons of dried blackberry leaves in one cup of boiling water.

Steep for about 10 to 15 minutes before it’s strained.

The tea can be drunk several times a day, preferably between meals.

Possible Side Effects and Interactions of Blackberry

A moderate intake of the ripe berries has no known side effects, but excessive amounts can cause diarrhea while the immature berries can cause constipation.

Due to the high content of tannins found in the herb it can cause nausea and vomiting in some people.

Elderberry – Side Effects and Benefits Botanical Name: Sambucus nigra, Sambucus canadensis.

As a tea: To make the tea, boil 3-5 grams of the dried flowers in 250 ml (1 cup) boiling water for ten to fifteen minutes. Taken three times a day.

Bark and root bark should be used fresh. Use 1 level tsp of the bark or root bark in half a cup of boiling water. Take no more than 1 cup a day, a mouthful at a time.

Avoid the Pharmacy: Fight the Flu with Remedies from the Kitchen

Green Tea

Green Tea is the perfect beverage for someone suffering from the flu. A cup of green tea that has been steeped for 3-5 minutes is loaded with immunity-boosting antioxidants. This helps your cells to fight off the germs which are making you sick.

Any hot beverage will help warm up someone suffering from chills and you can sweeten it with honey (mentioned above) to make the drink even more powerful. As well, it’s important to keep hydrated when you have the flu and tea (of any type) will provide you with needed fluids.

Ginger

Ginger tea may help relieve flu symptoms such as headache, sore throat, congestions and chills. Make the tea by steeping 2 tbsp of fresh ginger in a cup of hot water. It’s not recommended to exceed 4 grams of ginger per day – components in the herb can cause heartburn, diarrhea, and irritation of the mouth if taken in excess.

Elderberry Syrup

Finally, I want to make one recommendation that isn’t a standard addition to most kitchens. If you purchase one thing to fight off the flu, make it elderberry syrup or extract. Medicinal use of the elderberry goes all the way back to Hippocrates. Around the globe, folk medicine is full of recipes containing elderberries.

Recent research has seen some very significant results with the use of elderberry extract when treating the flu. For anyone concerned about the possibility of a serious pandemic in the future, elderberry is a vital addition to your home pharmacy.

Elderberry may also help reduce the symptoms of cold and flu and shorten the duration of the flu by as much as three days, according to UMMC. The product used in one study was Sambucol, a combination of elderberries and vitamin C, so it wasn’t clear if it was the elderberry alone, or the combination, that had the effect. In a study released by Retroscreen Virology in 2006, a British medical institute associated with Queen Mary College at the University of Lon', researchers determined that Sambucol was at least 99 percent effective against the avian flu virus H5N1 and significantly neutralized the ability of the virus to infect cells in culture.

Elderberry syrup or extract can be mixed with hot water to make a tea. It can also be added to sparkling water and served cold for a refreshing drink that will sooth a scratchy throat.

Highlights from Peace Microfarms: A Green Algae Strategy to prevent War, by Robert Henrikson

Historically, scarce food, notably sugar, tea and bread in 1775, ignited the American Revolution.

8 Drinks, Besides Coffee, That’ll Wake You Up But, in the midst of growing up and taking responsibility for our actions, the negative effects of coffee quickly become apparent. In excess, the caffeine can really twist up our cardiovascular system, causing increased irregular heartbeats, anxiety and various other unwanted ailments. As consumers, it takes a very careful eye and easy-flowing source of money to buy coffee responsibly, both from an environmental and human rights standpoint.

But, we love it, and that’s that. And, it’s not all bad. Coffee actually does have significant health benefits, too. Even so, in an ideal world, our general attitude and ability to wake up shouldn’t rely entirely on one beverage. So, what if there weren’t coffee at the ready? How, then, could we wake up?

Hot Chocolate, CHAI, DANDELION ROOT TEA, KOMBUCHA, MINT TEA, YERBA MATE, BLACK TEA, GREEN TEA WITH CITRUS, GREEN TEA is just something we should all be drinking. It can help with our teeth, lungs, organs, and immune system. It prevents several types of cancer and cognitive diseases. It also has a little caffeine. With a squeeze of citrus, or vitamin C, some of its antioxidants are seriously strengthened, and the smell of citrus fruit inspires uplifting moods.

Pain Trigger: Beverages

When it comes to beverages, alcohol is the king of pain. Red wine, whiskey, beer, and champagne are the drinks blamed most often for a throbbing head.
Solution: Limit your intake of alcohol. [http://www.webmd.com/pain-management/ss/slideshow-reasons-for-pain].

24 Ways to Lose Weight Without Dieting

When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you'd normally limit

Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.

4. Ditch all The Caffeine and Sugar

If you’re looking to reduce your caffeine, start with eliminating soda first. It’s the worst offender of all, along with toxic energy drinks that have chemicals and artificial sweeteners. Next, tackle your coffee. You don’t have to give it up, but reduce it by half. You might also try a low acid coffee to help even further, or try roasted cocoa beans instead of coffee. And of course, nothing is better for you than green tea in place of coffee, so give that a try to reduce inflammation further.

Slideshow: Causes of Fatigue and Sleepiness and How to Fight Them sleep apnea, depression, hypothyroidism, caffeine overload (research indicates too much actually causes fatigue in some people. Fix: Gradually cut back on coffee, TEA, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.), diabetes, heart disease, hidden food allergies can make you sleepy, fibromyalgia

If you have mild fatigue that isn't linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program.

Problem Foods As You Age

Although caffeine may not be a problem for everyone, it can make some people feel anxious or jittery. Caffeine can also increase your heart rate and cause sleeping problems. If you're trying to cut back, be sure to taper off slowly. Stopping caffeine too quickly may cause headaches, nausea, or vomiting. Slowly replace caffeinated drinks with water, herbal tea, or decaf.

9 Seeds You Should Be Eating slideshow

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people

Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%

Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss

Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat

8 Drinks, Besides Coffee, That’ll Wake You Up But, in the midst of growing up and taking responsibility for our actions, the negative effects of coffee quickly become apparent. In excess, the caffeine can really twist up our cardiovascular system, causing increased irregular heartbeats, anxiety and various other unwanted ailments. As consumers, it takes a very careful eye and easy-flowing source of money to buy coffee responsibly, both from an environmental and human rights standpoint.

But, we love it, and that’s that. And, it’s not all bad. Coffee actually does have significant health benefits, too. Even so, in an ideal world, our general attitude and ability to wake up shouldn’t rely entirely on one beverage. So, what if there weren’t coffee at the ready? How, then, could we wake up?

Hot Chocolate, Chai, Dandelion Root Tea, Kombucha, Mint Tea, Yerba Mate, Black Tea, Green Tea With Citrus, Green tea is just something we should all be drinking. It can help with our teeth, lungs, organs, and immune system. It prevents several types of cancer and cognitive diseases. It also has a little caffeine. With a squeeze of citrus, or vitamin C, some of its antioxidants are seriously strengthened, and the smell of citrus fruit inspires uplifting moods.

Chamomile, mint or fenugreek tea may help reduce acid reflux symptoms.

14 foods that cleanse your liver

4. Green Tea:
This liver-loving beverage is chock-full of plant antioxidants known as catechins, a constituent known to assist the livers overall functions. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

The Many Stinging Nettle Benefits There are dozens of stinging nettle benefits including its ability to stop both internal and external bleeding, purify the blood and soften hair while nettle tea helps cure mucus congestion and ease rheumatism.

Taken as a tea, it has been found to help cure mucus congestion, skin irritations, water retention, and diarrhea. The beverage is also said to help nursing mothers produce milk and it also stimulate the digestive glands of the stomach, intestines, liver, pancreas, and gall bladder. Applied externally, nettle tea — it is claimed — relieves rheumatism in both people and animals, makes a first-class gargle for mouth and throat infections, helps to clear up acne and eczema and promotes the healing of burns.

Nettle (Urtica Dioica) Nettle (also known as Stinging Nettles) has been used for centuries to treat allergy symptoms, particularly hayfever which is the most common allergy problem. It contains biologically active compounds that reduce inflammation. Dr. Andrew Wiel M.D. author of Natural Health/ Natural Medicine says he knows of nothing more effective than nettle for allergy relief. And his statement is backed up by studies at the National College of Naturopathic Medicine in Portland, Oregon.

Decongestants, antihistamines, allergy shots and even prescription medications such as Allegra and Claritin treat only the symptoms of allergies and tend to lose effectiveness over a period of time. They can also cause drowsiness, dry sinuses, insomnia and high blood pressure. Nettle has none of these side effects. It can be used on a regular basis and has an impressive number of other benefits most notably as a treatment for prostate enlargement.

In Germany today stinging nettles are sold as an herbal drug for prostate diseases and as a diuretic. It is a common ingredient in other herbal drugs produced in Germany for rheumatic complaints and inflammatory conditions (especially for the lower urinary tract and prostate).

Reduces arthritis pain

Taken orally, products made from nettle's aerial parts may interfere with the body's production of prostaglandins and other inflammation-causing chemicals. Consequently, nettle may have an anti-inflammatory effect. It may also enhance responses of the immune system. Chemicals in nettle's aerial parts are also thought to reduce the feeling of pain or interfere with the way that nerves send pain signals. All of these effects may reduce the pain and stiffness of arthritis and other similar conditions.

Reduces allergy symptoms

Relieve skin irritation and muscle pain

A solution of the extract may be applied to the skin to relieve joint pain and muscle aches... It may also be used topically for dandruff and overly oily hair and scalp.

This herb should be used for a minimum of 30 days for full effects.

Video on Low Energy Book: Dr. Steven Gundry's Diet Evolution

Green tea extract. Really powerful in boosting your metabolism. It detoxifies your liver and reduced inflammation in your gut. And it is a potent fat burner.

10 Amazing Benefits Of Lemon Peels 1. Improves Bone Health 2. Treats Oxidative Stress 3. Eradicates Toxins (There are toxic elements present in our body which not only make us weak from within but also increase the addiction to hard drinks and other harmful eatables. Lemon peels, because of its citrus bioflavonoids content, help in eradicating these toxic elements present in our body.) 4. Fights Cancer 5. Reduces Cholesterol 6. Prevents Heart Related Conditions (The presence of potassium in lemon peels help in maintaining the right blood pressure in our body. And in addition to this, lemon peels also help in prevention of heart diseases, heart attacks and diabetes.) 7. Maintains Oral Health & Hygiene 8. Promotes Weight Loss 9. Fight Skin Related Conditions (Lemon peels help in preventing and fighting skin problems such as wrinkles, acne, pigmentation and dark spots. The free radicals play a very important role in this process. These are also rich in antioxidants which tend to detoxify the skin to a very great extent.) 10. Other Health Benefits (cleansing the liver, strengthening capillaries, curing ear infections, improving blood circulation, reducing muscle contractions, prevention of strokes, etc.)---Let me now suggest the best way to eat lemon peels. You just need to keep lemons in the freezer till they freeze. Then Grate them. Now you can add these crumbs to your salad, tea or you can also you can eat it directly by coating with some sugar. This is the best way to get both the taste and health benefits from lemon peels.

8 Benefits of Green Tea

Weight Loss

Green tea has been shown to increase your metabolism an additional 80 calories per day. Studies have shown that the polyphenols contained in green tea provide both health and metabolism boosting properties. Resting metabolic rates have increased over 17% contributing to faster fat burning effect in some research reports. In addition to its role in speeding your metabolism, it is also responsible for reducing hunger pangs as well as cravings. This makes green tea a great way to help shed those stubborn extra pounds.

Improves blood flow

Long known for its medicinal properties, green tea has health benefits that scientists are still discovering. For those with circulation problems, this “miracle” beverage can actually help to improve circulation and blood flow. Green tea contains flavonoids which increase circulation by relaxing the blood vessels and allowing blood to flow more freely through the body. Recent studies have also shown that green tea has short term benefits on arterial health. Drinking green tea can help the arteries to expand temporarily which helps the blood to circulate through the body. Improved circulation doesn’t just benefit cardiovascular health, it benefits the entire body. This is great news for anyone looking to improve their overall health!

Diabetes

One amazing benefit of drinking green tea is its ability to not only help prevent diabetes, but also its ability to help treat it. Green tea is rich in antioxidants including catechins. Studies have shown that catechins can positively affect glucose metabolism, which helps diabetics to maintain regular insulin levels. Catechins can slow the production of glucose while helping to increase the production of insulin. Green tea can help even out blood sugar levels and reduce insulin sensitivity. Additional research has shown that green tea lowers the risk of developing diabetes which is important for anyone with a family history of this disease.

Improves cholesterol

Green tea offers amazing cardiovascular benefits. In addition to helping to improve circulation, green tea can also help to protect LDL cholesterol and prevent ailments such as coronary artery disease. Green tea contains a powerful antioxidant known as EGCG which helps to decrease inflammation and prevents LDL cholesterol from oxidizing. The antioxidants in green tea prevent plaque build-up on arterial walls and also work to reduce cholesterol. Many doctors are starting to recommend green tea as a part of a healthy heart diet for those looking to improve symptoms, prevent heart disease and stroke, and increase their blood circulation.

Skincare

Thinking about replacing that cup of coffee with a cup of green tea? Here is another reason to do just that. The antioxidant properties in green tea make it an excellent source for healthy skin. Green tea contains polyphenols, which can help with cell regeneration and preventing skin damage. While not a replacement for sunscreen, studies have shown that long term consumption of green tea can help to prevent damage from UVA and UVB rays. The antioxidants in green tea also help calm inflammation as well as aging of your skin. With skincare as an added benefit, many companies are starting to include green tea as an ingredient in lotions and facial cleansers, though direct consumption is recommended as the best way to benefit green tea.

Reduces stress

There is nothing more relaxing than sitting down with a soothing cup of tea. In fact, green tea actually contains ingredients that can help to reduce stress and calm nerves. Green tea contains a compound called L-theanine which can help with serotonin and dopamine levels and positively affect emotions and mood. In addition to this, there is the added psychological benefit of slowing down and taking a moment to just sit and sip. Taking a moment to relax and combining it with the stress reducing ingredients of green tea can produce a calming and soothing effect.

Fights cancer

Its’ anti-inflammatory properties

Improves brain function

Forgot where you put your keys? Green tea can also help with memory and brain function. In addition to providing additional energy, the compounds in green tea can offer help with aging and improving brain function. Studies have shown that the catechins that help with cardiovascular health also improve circulation to the brain. Green tea’s compounds can also have protective effects on neurons which may help to reduce the risk of neurological and cognitive diseases. Research has shown a stronger working memory area of the brain for those who consistently drink green tea. The L-theanine contained in green tea helps with focus and attention, increasing the benefits of this amazing beverage.

Foraging Texas: Bottlebrush Tree leaves, flowers are eatible.

How: tea, seasoning
Where: dry sunny yards, landscaping
When: all year
Nutritional Value: flavanoids

Rhus lanceolata Prairie flameleaf sumac, Flameleaf sumac, Prairie sumac, Lance-leaf sumac, Lance-leaved sumac, Texas sumac, Tree sumac, Limestone sumac, Prairie shining sumac

Native from southern Oklahoma through north, central, and west Texas to New Mexico and south to Puebla in central Mexico, the limestone-loving Prairie Flameleaf Sumac is relatively fast growing, generally pest- and disease-free, and heat-, cold-, and drought-tolerant. Flameleaf is a perfect description of this trees outstanding, orange and red, autumn foliage, but its pale trunk and branches, green summer leaves, and pyramidal clusters of red fall fruit are also noteworthy. Though it may sucker from the base to form a colony, it is not as likely to aggressively colonize as the more easterly Shining Sumac (Rhus copallinum). Like the very different-looking Evergreen Sumac (Rhus virens), Prairie Flameleaf Sumac produces berries that, when soaked in water, make a tart, tasty, high-Vitamin C tea. Goldenrod Abundance: plentiful
What: young leaves, flowers
How: tea and small addition to salads
Where: fields, borders
When: late summer, early fall
Nutritional Value: low

Similar To Opium: The Best Natural Painkiller That Grows In Your Backyard A strain of lettuce that looks like a cross between a dandelion and a thistle is actually an age-old painkiller.

Wild lettuce (Lactuca virosa), also known as “poor man’s opium” or “Lettuce Opium”, has been around for centuries. It garnered its Latin prefix “lac,” which means milk, because of the plant’s bitter white sap.

This milky sap contains sesquiterpene lactones, which are essentially the active chemicals responsible for its opiate and pain relieving properties. According to one study, just a 30 mg/kg mg dose of lactucopicrin, the active compound, is comparable to a 60 mg/kg dose of ibuprofen

Wild lettuce dates back to Ancient Greece when around 430 BC, Hippocrates, the Father of Medicine, described the opiate-like effects of its sap. The Egyptians apparently used this potent lettuce to increase their sex drive, likely due to the plant’s stimulating effects at higher doses

By the 19th century, doctors used wild lettuce in place of opium when supplies were low. It was also used during the US Civil War when laudanum (a liquid opium preparation) was not available for pain

The Polish also studied wild lettuce extensively during this time, as doctors noticed that even though it had opioid effects, it seemed to have none of the side effects of the highly addictive drug. The results of this research were published in several 19th-century Polish journals. “The action of the substance was weaker than that of opium, but free of the side-effects, and medical practice showed that in some cases lactucarium produced better curative effects than opium.”

By 1898, Lactuca virosa was listed in the United States Pharmacopoeia and in 1911, in the British Pharmaceutical Codex. Wild lettuce lost favor among the medical community in the US in the 1940s, but by the 1970s, it regained popularity among the “hippies” as a legal psychotropic, sometimes mixed with catnip or damiana.

Currently, Lactuca Virosa is listed as an unscheduled drug by the Food and Drug Administration (FDA), which means you can legally grow, purchase, and own it without a prescription or license.

Despite wild lettuce’s powerful opiate and painkilling properties, it is also well-known for a variety of other healing benefits.


Wild Lettuce Benefits:

3. Sleep And Insomnia -- It is no wonder that wild lettuce can effectively treat insomnia. Like an opiate, it has powerful sedative properties. You can combine wild lettuce with valerian, another sedating herb to enhance its tranquilizing properties

4. Ease Arthritis -- The pain relieving effects of wild lettuce can also relieve muscle and joint pain caused by arthritis. Drink wild lettuce tea just before bed and it will soothe sore muscles and joints while also promoting sleep

5. Heal Migraines -- Wild Lettuce may reduce the frequency and severity of migraine headaches, especially if taken in tincture form

How To Use Wild Lettuce: You can buy wild lettuce as a tea, tincture or supplement.

Wild Lettuce May Be Nature’s Pain Reliever—But Is It Safe? We asked the experts to find out. Coping with pain, especially chronic pain, can be a tricky business. As much as you’d like to mind-over-matter your way through it, with a life as packed as yours, toughing it out isn’t always practical. But painkillers come with their own set of risks, and you might be wondering if there’s a natural alternative that does the trick.


HOW WILD LETTUCE RELIEVES PAIN

There’s a bitter, milky white substance in the stem and leaves of wild lettuce that contains two active compounds, lactucopicrin and lactucin, both of which attach to opioid receptors and produce pain relief,” says Steven Gundry, MD, author of The Plant Paradox. “It’s reported pain relief benefits have ranged from migraine and menstrual cramp relief to traditional pains like headache or joint and muscle pains.” (One study found that a 30 mg/kg dose of the lactucopicrin compound is comparable to a 60 mg/kg dose of ibuprofen.)

Wild lettuce can be taken in an extract or herbal supplement form. Similar to opium, wild lettuce can also produce sedative and anti-anxiety effects. The compounds are actually used by the pharmaceutical industry to make drugs that treat conditions such as asthma, urinary tract diseases, painful menstruation, and joint pain—all conditions that improve with muscular and vessel relaxation, says de Mello.


WILD LETTUCE VERSUS TRADITIONAL PAIN RELIEVERS

“For those who prefer more natural methods of pain relief, wild lettuce is a good alternative,” says Schaffer. Traditional pain medications contain chemicals that may trigger side effects that can harm the body. NSAID (Nonsteroidal anti-inflammatory drug) painkillers, like ibuprofen and naproxen, for example, can damage the gut wall and cause leaky gut, says Gundry—not to mention increase the risk of heart attacks and autoimmune diseases.

But just because wild lettuce falls under the umbrella of “all-natural” doesn’t mean that popping it to relieve your aches and pains is risk-free—especially considering there’s limited research on its effects on human health.

What we know so far: “Some people may experience dizziness or skin irritation from the herb,” says Schaffer. “Additionally, people who are allergic to ragweed, pregnant, or going into surgery should avoid taking wild lettuce.”

Like other pain meds, it’s important to only use it under the guidance of a practitioner who’s familiar with both the benefits and potential side effects of the herb, some of which can be severe, says de Mello. Take the wrong dosage, for example, and you run the risk of experiencing breathing difficulties, abdominal pain, severe headache, extreme drowsiness, and even liver damage.

“Some of the benefits of taking wild lettuce (in a tea or capsule form) are most commonly experienced by migraine and arthritis sufferers, and those who experience insomnia and anxiety,” she says.

But, unlike other OTC remedies, it’s not a pain reliever you should self-treat with. Because there are very few scientific studies to back its safety, consulting with your doctor for the recommended dosage is a critical step in your quest for natural pain relief.


Highlights from Wheat Belly Total Health: The Ultimate Grain-Free Health and Weight-Loss Life Plan, by William Davis, MD

Water is, by far, the best hydrating fluid. Coffee and tea, while they fit into a grain-free lifestyle, cause modest dehydration through their diuretic action. Carbonated beverages, even if they’re unsweetened, are not the best due to the net acidifying action of the carbonic acid that provides carbonation.

Hypertension treatment with diet and supplements Natural Hypertension treatment and remedy - Diet and food selection

Green tea and oolong tea drinkers are less likely to develop hypertension than non tea drinkers. It would be better to drink tea in the morning since the small amounts of caffeine can interfere with sleep if you drink tea later in the day. It would be best to limit tea intake to one or two cups unless there is no caffeine in the herbal tea you are consuming. Another option is to take green tea extracts with breakfast or lunch.

Yerba Mate Tea

Yerba Mate Yerba Mate has the “strength of coffee, the health benefits of tea, and the euphoria of chocolate" all in one beverage. Of the six commonly used stimulants in the world: coffee, tea, kola nut, cocoa and guarana, yerba mate triumphs as the most balanced, delivering both energy and nutrition.

Yerba mate (yer-bah mah-tay) is made from the naturally caffeinated and nourishing leaves of the celebrated South American rainforest holly tree (Ilex paraguariensis). For centuries, South America’s Aché Guayakí tribe have sipped yerba mate from a traditional mate gourd for its rejuvenative effects. These rainforest people find tremendous invigoration, focus, and nourishment in yerba mate.

The leaves of the rainforest mate tree naturally contain 24 vitamins and minerals, 15 amino acids, abundant antioxidants. In fact, The Pasteur Institute and the Paris Scientific society in 1964 concluded "it is difficult to find a plant in any area of the world equal to mate in nutritional value" and that yerba mate contains "practically all of the vitamins necessary to sustain life."

Yerba mate contains caffeine, theophylline, and theobromine, well-known stimulants also found in tea, coffee and chocolate. The caffeine content varies between that of green tea and coffee. Unlike tea, yerba mate has a low tannin content so it can be strong like coffee with out becoming extremely bitter. Unlike coffee, yerba mate is not oily and acid forming, so it is less likely to cause stomach acid and jitters.

Yerba mate is the national drink of Argentina, Paraguay, Uruguay, and Southern Brazil where it is consumed 6 to 1 over coffee. In Argentina, over 90% of the people drink yerba mate with a gourd and bombilla.

Tomando mate (drinking mate) is a symbol of hospitality. As the mate gourd is passed around, a sense of connection emerges. The first step of the ceremony is the preparation of the gourd. Typically, the cebador/a - mate server - prepares mate for a friend or a group of friends. The cebador/a drinks the first one or two gourd-fulls, testing the waters to ensure that only a smooth running mate is shared. Then the gourd is refilled with water and passed counter-clockwise with the bombilla (straw-filter) facing the recipient. Each person drinks the entire gourd: "you share the vessel, not the liquid." The recipient of the gourd has as much time as needed to finish the gourd-full. After the last few sips of the mate are gone, the gourd is returned with the bombilla facing the cebador/a. The gourd is refilled with hot water and follows around the circle, continuing in this fashion until the mate is lavado (flat). If someone has had enough mate, they simply say gracias (thank you) to indicate that they are finished.

10 Health Benefits of Yerba Mate Tea (Better Than Coffee) Yerba mate is a traditional South American brew that’s been said to offer the “strength of coffee, the health benefits of tea, and the euphoria of chocolate” all in one beverage. It was called “the drink of the gods” by many indigenous South Americans

Yerba mate is a traditional drink made from the dried leaves of an evergreen holly, Ilex paraguariensis, a native plant of South America.

The obvious and immediate benefits of yerba mate are increased energy and enhanced mental clarity, alertness, focus, and concentration.

Some of the health benefits that follow are less widely known, at least to those of us not living in a mate-drinking part of the world.

1. Yerba mate provides a smooth increase in energy.

Yerba mate is well-known for providing an energy boost that’s been described as gentle, clean, and calm.

Compared to the other most commonly used stimulants in the world — coffee, tea, kola nut, cocoa and guarana — yerba mate delivers the most balanced energy boost, according to Guayaki, North America’s top yerba mate distributor.

It rarely interferes with sleep and doesn’t cause the caffeine jitters.

You may have come across the claim that yerba mate contains no caffeine, but this is not true.

At 85 mg caffeine per 8 ounces, it contains more caffeine than tea but less than coffee.

2. Yerba mate boosts mental functions of all kinds. Everyone wants to be as smart, productive, focused, and creative as possible and yerba mate may just help you do that.

It enhances memory, mood, and alertness.

It makes you more motivated and productive by stimulating production of the neurotransmitter dopamine.

But besides caffeine, yerba mate contains two related compounds, theobromine and theophylline.

These three alkaloids work together to provide unique, mild stimulant effects, as they also do in green tea.

The Tim Ferriss Experiment: The Creativity Elixir He makes a special brew of yerba mate with ginger and turmeric that he calls “titanium tea.” his favorite brand by far is Cruz De Malta Yerba Mate.

Cruz De Malta

3. Yerba mate is a nutritional powerhouse loaded with vitamins, minerals, and antioxidants.

Yerba mate is so loaded with nutrition that it contains practically all the micronutrients needed to sustain life.

4. Yerba mate has a long history of traditional medicinal uses.

Dr. Leslie Taylor is an herbalist and naturopath who has dedicated her life to exploring the healing properties of native, medicinal plants of the Amazon rain forest.

In her book The Healing Power of Rainforest Herbs, she lists dozens of uses for yerba mate including:

  • as a stimulant
  • as an overall tonic and digestive aid
  • as part of a weight loss regime
  • as a general nerve tonic for pain, fatigue, and depression
  • for allergies and sinusitis

5. Yerba mate can boost the immune system.

Yerba mate is high in compounds called saponins.

Saponins are natural emulsifiers that boost the immune system and have antioxidant and anti-inflammatory properties.

It is also helpful in modulating the overactive immune response seen with seasonal allergies.

6. Yerba mate tea can help you lose weight.

There’s some evidence that yerba mate can aid weight loss by reducing appetite, increasing energy expenditure, improving insulin sensitivity, and burning stored fat.

7. Yerba mate has a long history as a digestive and elimination tonic.

One traditional yerba mate benefit is for treating constipation, diarrhea, and indigestion.

8. Yerba mate can build strong bones, even without exercise.

Drinking yerba mate tea increases bone density, even in people who '’t exercise.

This was a somewhat surprising discovery since caffeine is associated with bone mineral loss and exercise is deemed critical for building strong bones.

9. Yerba mate helps keep your heart healthy.

Yerba mate is useful for heart-related conditions including heart failure, irregular heartbeat, and low blood pressure.

Its anti-inflammatory and antioxidant properties protect the heart and cardiovascular system.

The theobromine in mate relaxes blood vessels allowing for better blood flow.

Drinking Yerba Mate: Traditionally, this brew is sipped from a gourd called a calabash through a silver straw called a bombilla.



Matcha Green Tea

Powerful Brain and Health Benefits of Matcha Green Tea Matcha green tea, with more antioxidants, EGCG, and l-theanine than any superfood or drink, relieves stress, increases mental energy and lowers disease risk.


Of all teas, green tea is the least processed and widely considered one of the healthiest drinks on the planet. It is widely known for its antioxidant properties and the feelings of relaxed alertness it imparts to those who drink it.

And of all the kinds of green tea, one is considered the “champagne of teas” — matcha green tea. Matcha tea, with its unique tradition and processing methods, exceptional health-giving properties, and unsurpassed versatility, is a standout among teas.

Matcha plays a significant role in Japanese culture. It’s the only tea used in the traditional Japanese tea ceremony. Matcha is still Japan’s most treasured and rare tea, and only exports 4% of it to other countries.

Caffeine Addiction and the Benefits of Quitting Caffeine has many health benefits but, if you’re dependent on it, there are side effects. Learn all about caffeine addiction and the benefits of quitting.

Caffeine Drug Interactions

If you take any prescription drugs, that alone may be reason enough to quit caffeine.

Caffeine should not be taken with many prescription medications. Drugs.com lists 83 of them.

[Caffeine Drug Interactions alcohol, ambien, aspirin, Benadryl, cymbalta, Tylenol, vitamin B12, vitamin D3, vitamin C, Xanax, Zyrtec. There are 9 disease interactions with caffeine which include: Cardiac Disease, Hypertension, Liver Disease, Renal Dysfunction, and Gerd... "Caffeine may also produce an increase in systemic vascular resistance, resulting in elevation of blood pressure. Therapy with products containing caffeine should be administered cautiously in patients with severe cardiac disease, hypertension, hyperthyroidism, or acute myocardial injury."]

Why Caffeine Makes You Tired

One of the most surprising side effects of caffeine is that it can make you tired.

That’s because caffeine does not provide true energy and is not even a direct stimulant.

Caffeine works indirectly by binding with receptors in your brain for adenosine, a brain chemical that acts like a brake on brain activity.

Switch to Green Tea

If you have been getting your caffeine from heavy-duty sources like coffee or energy drinks, switch to green tea instead of going for complete caffeine abstinence.

Green tea has much less caffeine — 25 mg per cup compared to 100 mg per cup in an average cup of coffee.

It also is a source of l-theanine, a naturally occurring relaxant that does a great job at rounding out caffeine jitters. Theanine actually changes your brain waves, putting you into the same relaxed state as meditation.

5 Teas That Melt Fat White tea, Barberry, Pu-erh, Oolong, and Rooibos (red tea from S. Africa)

8 Drinks, Besides Coffee, That’ll Wake You Up But, in the midst of growing up and taking responsibility for our actions, the negative effects of coffee quickly become apparent. In excess, the caffeine can really twist up our cardiovascular system, causing increased irregular heartbeats, anxiety and various other unwanted ailments. As consumers, it takes a very careful eye and easy-flowing source of money to buy coffee responsibly, both from an environmental and human rights standpoint.

But, we love it, and that’s that. And, it’s not all bad. Coffee actually does have significant health benefits, too. Even so, in an ideal world, our general attitude and ability to wake up shouldn’t rely entirely on one beverage. So, what if there weren’t coffee at the ready? How, then, could we wake up?

Hot Chocolate, Chai, Dandelion Root Tea, Kombucha, Mint Tea, Yerba Mate, Black Tea, Green Tea With Citrus, Green tea is just something we should all be drinking. It can help with our teeth, lungs, organs, and immune system. It prevents several types of cancer and cognitive diseases. It also has a little caffeine. With a squeeze of citrus, or vitamin C, some of its antioxidants are seriously strengthened, and the smell of citrus fruit inspires uplifting moods.

10 Amazing Benefits Of Lemon Peels 1. Improves Bone Health 2. Treats Oxidative Stress 3. Eradicates Toxins (There are toxic elements present in our body which not only make us weak from within but also increase the addiction to hard drinks and other harmful eatables. Lemon peels, because of its citrus bioflavonoids content, help in eradicating these toxic elements present in our body.) 4. Fights Cancer 5. Reduces Cholesterol 6. Prevents Heart Related Conditions (The presence of potassium in lemon peels help in maintaining the right blood pressure in our body. And in addition to this, lemon peels also help in prevention of heart diseases, heart attacks and diabetes.) 7. Maintains Oral Health & Hygiene 8. Promotes Weight Loss 9. Fight Skin Related Conditions (Lemon peels help in preventing and fighting skin problems such as wrinkles, acne, pigmentation and dark spots. The free radicals play a very important role in this process. These are also rich in antioxidants which tend to detoxify the skin to a very great extent.) 10. Other Health Benefits (cleansing the liver, strengthening capillaries, curing ear infections, improving blood circulation, reducing muscle contractions, prevention of strokes, etc.)---Let me now suggest the best way to eat lemon peels. You just need to keep lemons in the freezer till they freeze. Then Grate them. Now you can add these crumbs to your salad, tea or you can also you can eat it directly by coating with some sugar. This is the best way to get both the taste and health benefits from lemon peels.
Lemons and Limes lemon's acidic taste is because of citric acid. Citric acid constitutes up to 8% in its juice. Citric acid is a natural preservative, aids in smooth digestion, and helps dissolve kidney stones.
The 12 Healthiest Foods You’ve Never Heard Of amaranth, Pu-erh Tea (A fermented Chinese tea with an earthy flavor, Pu-erh can literally shrink the size of your fat cells), Fenugreek (can help regulate blood sugar), Goldenberries (native to South America.. find them at Whole Foods), Aronia Berry (Once revered by Native Americans as a miracle fruit.. shown to fight cardiovascular disease, chronic inflammation, and even liver damage), Celeriac, Holy Basil (also known as tulsi, find it at Asian specialty stores and farmers’ markets, but if you’re short on time, try fresh sweet basil), Hemp Seed Nuts, Mung Beans, Nori (algae is popular in Japanese cuisine (grind pieces in a coffee grinder and use the powder as a salt substitute), Peppadew Peppers (These sweet-and-spicy fruits look like a cross between a cherry tomato and a red pepper. Native to Africa.. One-third cup of peppadews packs heart-protecting vitamin B6, cancer-fighting lycopene, and a day’s worth of vitamin C. Find this fruit in the salad section of upscale grocers), Sunchokes (contain fructooligosaccharides, sweet fibers that promote gut health and may help boost immunity.. Try sunchokes as an alternative to French fries. Slice them into matchstick slivers, toss with olive oil, salt, and pepper, and bake at 350°F for about 15 to 20 minutes.).


Jackfruit

You ''t Know Jackfruit Why you should be cooking with jackfruit


Hidden grains

Grains cause inflammation, allergies and compromise gut lining.

Prolamin [a group of plant storage proteins found in the seeds of cereal grains]

Cold cuts [used as fillers]

Zein [corn product in prolamine iodine et al.]

Siete Cassava & Coconut Flour Tortillas, Paleo Approved, 8 count 4s $21.07 ($3.01 / Ounce) & FREE Shipping

Eden Foods Organic Brown Mustard with Apple Cider Vinegar -- 9 oz 4.5s $9.14

The Myers Way® Paleo Protein - Chocolate $68.97 for 1.75 lb.


Vedda

Coconut, cinnamon, neem, giinger, chromium [Broccoli, Oysters, Salmon, Turkey, Liver, Onions, Eggs, Seafood], Magnesium [Excellent sources of Magnesium: Legumes, Nuts, Seeds, Green Leafy Vegetables, Nut Milk], Vanadium, vitamin D,

Eliminate Alcohol

What to Remove

The first things to eliminate from your diet are alcohol and coffee. Next cut out all fast foods, junk foods, and fried foods. Then get rid of all processed foods and grains. After that get rid of all meat and dairy foods.

What to Add

Replace the toxin-laden gunk foods with foods that will cleanse and reinvigorate your body. Here are seven great choices . . .

organically grown fruits
leafy green vegetables
legumes
Natural raw seeds

Finally, here are ten tips to make your oneday detox a big success:

Select foods close to nature
Start the day with a piece of fruit or lemon juice in hot water
Include fresh fruits and salads
Include fresh vegetables
Include hormone-free, free-range, organic protein
Use celtic salt
Drink herbal teas
Choose cold-pressed olive oil or unrefined coconut oil
Apple cider vinegar can be used for digestive stimulation
Include nuts and seeds (activated is best)

To cure diabetes the Vedda way, you absolutely must:

Undertake a daily detox

Drink ten 8-ounce glasses of water every day

Get at least eight hours of sleep every night

Schedule personal, relaxed hobby time each week

Get rid of nonproductive thought patterns

Do a minimum of twenty minutes of exercise five times per week

Nix Sugar – use only healthy substitutes like honey, stevia, fruits, and spices

Remove grains, preservatives, and MSG

Eat plenty of protein, relying on poultry, lamb, fish and plant proteins

Eat whole, fresh foods

Eat coconut daily

Do not consume fruit or vegetable juices

Do not consume canned foods

Supplement with Vitamin D – 800 IU daily

Supplement with Magnesium – 400mg daily

Supplement with Chromium – 1000 mcg daily

Consume ginger root daily

To cure diabetes in thirty days, you MUST remove the following from your life:

Sugar

Alcohol

Tobacco

Artificial sweeteners

Stress

MSG

White flour, pasta and rice

Instant and processed foods

Canned foods

Fruit and vegetable juices

Your 30-Day Beat Diabetes Shopping List

BUY THIS . . . FOR THIS . .

Limes .................... Detox

Cider Apple Vinegar ...... Detox

*Pure Honey ............... Detox

Turmeric ................. Detox

*Cayenne Pepper ............ Detox

Rosemary .................. Detox

Lemons .................... Lunch

Poultry .................... Lunch

Lamb ....................... Lunch

Fish .................... Lunch, Dinner

*Eggs .................... Breakfast, Lunch, Dinner

*Beans .................... Lunch, Dinner

Romaine Lettuce .................... Breakfast, Lunch, Dinner

Carrots .................... Breakfast, Lunch, Dinner

Cucumbers .................... Breakfast, Lunch, Dinner

*Peppers .................... Breakfast, Lunch, Dinner

Onions .................... Breakfast, Lunch, Dinner

Spinach .................... Breakfast, Lunch, Dinner

Coconut .................... Breakfast, Lunch, Dinner

*Tomatoes .................... Breakfast, Lunch, Dinner

Asparagus .................... Breakfast, Lunch, Dinner

Broccoli .................... Breakfast, Lunch, Dinner

Apples ....................... Snack

Peaches ...................... Snack

Plums ......................... Snack

Salmon ........................ Lunch, Dinner

*Canary Seeds .................. Lunch, Dinner [hairless, gluten-free]

*Nuts .......................... Breakfast, Lunch, Dinner

Garlic ....................... Breakfast, Lunch, Dinner

Zucchini ..................... Breakfast, Lunch, Dinner

Vitamin D Supps ............... Supplement

Magnesium Supps ............... Supplement

Ginseng ....................... Supplement

Zinc Supps .................... Supplement

Pycnogenol .................... Supplement [used for treating circulation problems, allergies, asthma, ringing in the ears, high blood pressure, muscle soreness, pain, osteoarthritis, diabetes, et al. It is also used for preventing disorders of the heart and blood vessels, including stroke, heart disease, and varicose veins. Pycnogenol is used to slow the aging process, maintain healthy skin, improve athletic endurance, and improve male fertility.]

Vanadium ..................... Supplement

* Inflammatory, avoiding

Healthy Origins Pycnogenol Veg Capsules, 30 mg, 180 Count 5s $38.88 ($0.22 / Count) naturally derived from French maritime pine bark. Nature's super antioxidant. Supports normal circulatory health

Pycnogenol is rich in procyanidins, which may help to provide protection from cell-damaging free radicals. Pycnogenol is naturally derived from French maritime pine bark. Nature's super antioxidant. Supports normal circulatory health.

C: Love the supplement, I bought them specially as an anti aging but they give energy. i I take them about 20mn before workout and it gives me a lot of energy. But after using them for a while they gave me a bad heart burn so I had to stop for a some times, I will be buying them in the future. I like healthy origins because they don't have no fillers or additives.

Pure Encapsulations - Pycnogenol 50 mg - Hypoallergenic Supplement to Promote Vascular Health and Provide Antioxidant Support* - 120 Capsules 5s $127.20 ($1.06 / Count)

Take 1-3 caps in divided doses, between meals.

Ingredients: Each vegetarian capsule contains: French maritime pine (pinus pinaster) extract (bark) 50 mg. Other ingredients: hypoallergenic plant fiber (cellulose), ascorbyl palmitate, vegetarian capsule (cellulose, water).

Pure Encapsulations - ChromeMate GTF 600 - Unique Chromium Polynicotinate Supplement - 60 Capsules 5s $14.30 ($0.24 / Count)

ChromeMate provides all the benefits of chromium and enhances this with the additional benefits of nicotinic acid. This product provides an advanced replacement for Pure Encapsulations Chromium (niaCHROM).*

FREE FROM: Pure Encapsulations products are free from wheat, gluten, egg, peanuts, magnesium stearate, hydrogenated fat, artificial sweeteners and colors, and other unnecessary excipients. Any product containing ingredients derived from allergens, such as soy, dairy or shellfish is clearly labeled.

C: my husband who is a Type 1 Diabetic the past 44 years (was just 22) had a high A1C of 9.6 for 20 years. Chromemate decreased it to just 6.7 in just 2 months taking 4 capsules a day. His endocrinologist who's a skeptic was in shock. An awesome brand with no fillers.

C: This doesn't give me headaches like the other chromiums I've tried. And lowers my numbers perfectly. My numbers will sit in insulin resistant for awhile if I eat starches/carbs & this chromium keeps my numbers out of that zone. I also walk 3 miles a day & I feel more energy when I take these! I'm sold!

ChromeMate was recommended by my Integrative Physician to get sugar cravings under control. It works! I can really tell a difference while on this product!

book continues:

Menus and recipes.


Vedda Diet

Michael Dempsey--add chromium and magnesium to your diet, and downing a spoonful or two of vinegar before every meal

prevent insulin spikes, which can lock fat into your cells and increase insulin resistance.

A recent study at the University of Texas found that people who increased their daily fiber intake from 24g to 50g showed dramatic improvements in blood sugar levels.

The best sources of dietary fiber are fruits, nuts, vegetables, beans, brown rice, and whole grain pastas, cereals, and breads.

However, bear in mind that it takes approximately 10 grams of fiber to reduce a typical post-meal blood sugar spike by around 25%. And no single fruit or vegetable can reach that figure, so you’ll need to include several portions in each meal in order to reach the golden number of 50g of fiber.

For your evening meal, eat a salad as a starter (particularly if you’re about to sit down for a starchy, blood-sugar raising meal, as fiber blocks sugar most effectively when consumed before, rather than after, you eat starch).

If you haven’t completely reversed your diabetes yet, don’t worry, it will come (remember, diabetes is a dietary condition, and will never be cured with drugs. It can only be cured by diet).

8 easy food swaps that help the planet


Kraft Thousand Islands Dressing

Allergens: Egg

INGREDIENTS: SOYBEAN OIL, TOMATO PUREE (WATER, TOMATO PASTE),VINEGAR, SUGAR, WATER, CHOPPED PICKLES, EGG YOLKS, SALT, CONTAINSLESS THAN 2% OF NATURAL FLAVOR, MUSTARD FLOUR, DRIED ONIONS,XANTHAN GUM, DRIED RED BELL PEPPERS, CITRIC ACID, PAPRIKA,OLEORESIN TURMERIC, POTASSIUM SORBATE AND CALCIUM DISODIUM EDTA(TO PROTECT FLAVOR)CONTAINS: EGG Soybean oil is hydrogenated oil. NOT ON PINEDA OR MYERS DIETS... However, neither partially hydrogenated or fully hydrogenated oil are healthy. The Potential Dangers of Hydrogenated Oil. Hydrogenated oil may cause cancer, obesity, asthma, diabetes, heart disease, decreased immune system, increased bad cholesterol and reproductive problems.

Tomato puree... NOT ON PINEDA OR MYERS DIETS

4 g sugar per 1 oz or 2 tbsps.

Sodium 270 mg

2 tbsps = 1 oz.

TOSS IT!


Fish

Top 8 Fish for Omega-3 Fatty Acids Herring [kippers], salmon, mackerel, sardines, anchovies, halibut, rainbow trout, tuna

Excellent Fish and Shellfish for Avoiding Mercury anchovies, atlantic mackerel, catfish, clams, crab, crawfish, freshwater trout, haddock, herrinng [kippers], oysters, pollock, salmon, sardines, scallops

The Best Types of Fish to Avoid Mercury



Turmeric

This Is A Must Read Before Ever Using Turmeric Again! While adding turmeric to your diet is a sure way to boost your overall health, there are a few things you need to know as well as as how to improve turmeric bioavailability.

Turmeric’s Key Nutrient Isn’t Easy To Absorb


How To Skyrocket Turmeric Bioavailability

Fortunately, there are 3 simple kitchen strategies that you can use to boost turmeric bioavailability.

1. Always Mix With Black Pepper

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

2. Add a Healthy Fat to Turmeric

Turmeric needs to be combined with a fat in order for your body to fully absorb it and experience its amazing health benefits. When eaten with healthy fats, such as coconut, ghee or olive oil, curcumin can be directly absorbed into the bloodstream through the lymphatic system thereby in part bypassing the liver. This is very important because less curcumin is exposed to metabolic enzymes and remains in a free form allowing it to stay in the body longer

3. Heat Increases Turmeric 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 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 bioavailable to you.”

Eat Half a Teaspoon of Turmeric Every Day And These 10 Things Will Happen To Your Body Turmeric, commonly found in curry, is an increasingly popular spice. Not only is it delicious, it’s also effective in maintaining a healthy weight and a healthy body. Best of all, it’s easy to grow, making it much easier to access than pharmaceuticals and just as effective. Here are TEN ways your body benefits from adding as little as half a teaspoon of turmeric in your meals every day.


1. Fights Inflammation

2. Boosts Antioxidant Power

3. Improved Brain Function

4. Fights Brain Diseases

5. Lowers Risk Of Heart Disease

6. Prevents Alzheimer’s

7. Fights Chronic Disease

8. Helps Treat Arthritis

9. Prevents Cancer

10. Treats Depression



Seeds

9 Seeds You Should Be Eating slideshow


Liver

My Liver Detox LEMON JUICE: The juice of half a lemon in hot water first thing in the morning is a time-honoured way to start the day, and is an excellent wake up call for the liver. The sourness of lemons triggers nerve and hormone activation to the liver and digestive system. Very helpful for those who suffer from sluggish bowels.

Best Liver Detox recommends #1 NOW Liver Detoxifier & Regenerator, This is one of the best liver detoxification products one can find online, with established performance metrics. It is a good product that helps answer the question of how to cleanse your liver naturally... Now Liver Detoxifier & Regenerator has the ability to remove most toxins that are preventing your liver from functioning the right way. This liver Detoxifier & Regenerator contains Milk Thistle Extract and other essential herbs that help with better liver functions... The formula also includes two amino acids, which are required for the production of glutathione, a well-known free radical scavenger. You’re required to take 3 capsules daily. Best to take this liver dietary supplement helper with your food.

Causes of Liver Toxicity

Over 90% of packaged foods are simply not good for your internal organs, and your liver is the bearer and deliverer of the eventual bad news. From my research and talking to health professionals, here are some of the products and activities that can lead to eventual liver failure.

Junk foods – most of the packaged foods sold with many false nutritional claims are just toxins that would overwhelm your liver. Animal fats, fried foods, sugar, caffeine, high corn fructose syrup, are just some of the ingredients one should avoid if you want your liver to serve you well into old-age. Pay more attention to how your fast foods are prepared, and look up the ingredients list before consuming them.

Drinking alcohol – Forget the industry supported claim that some red wine is good for you. Would you consider a substance good, if it provides two positive-benefits but also provide five negative effects? You should look at alcohol the same way. The damages caused by drinking, far surpasses any perceived benefits. After many years of drinking, most people do get alcoholic hepatitis, which is a known condition of liver inflammation.

Pain Killers sold over the counter – some of your non-prescription pain relievers can damage your liver, especially if taken on a regular basis or in conjunction with alcohol. The list of pain killers with ingredients that can be toxic to your liver include: aspirin, ibuprofen, Tylenol, Advil, ibuprofen, Motrin, Aleve, and any product containing acetaminophen.

There are also many prescription drugs with ingredients that could lead to serious liver injury. Unfortunately, many of our best medical practitioners are now in “bed” with the pharmaceutical industry, so it is up to you to ask questions about your prescribed medicine, before taking it.

Popular medications like: lovastatin, amoxicillin-clavulanate, fluvastatin, rosuvastatin, etc have ingredients that are not friendly to your liver. Certain antibiotics, antivirals and anabolic steroids should be avoided at all cost, if you want a well-functioning liver.

Even some Supplements and Herbs – some of the popular herbs one should avoid includes: chaparral, comfrey, cascara, ephedra and kava. Keep your vitamin supplements out of the reach of children, because overdose can lead to liver damage.

Industrial chemicals – the most obvious one I can point to, is the one used to clean your garments called carbon tetrachloride or perchloroethylene. Luckily, many eco-friendly cleaners are now doing away with this toxic substance, but the use is still prevalent with-in the industry.

#2 – CulTao Premium Liver Support & Detox Cleanse Supplements

Even if you drink alcohol on a regular basis and know you have a weak liver, this cleanser supplement can still help by boosting the glucose metabolism found in liver... meets or exceeds the European Standardized Extracts requirements.

Liver Detoxification -- Fact or Fad? before you stress out your holiday budget on expensive dietary supplements, consider the following facts

Most toxins, or poisons, reach our bloodstream when we swallow or inhale them. Others pass through our skin, while still others are released by dying cells or invading bacteria. Many of these toxins pass through the liver -- the body's waste-purification plant -- where they are broken down and removed from the blood before they can do their dirty work.

Poisons are also broken down by the kidney, eliminated in the urine and feces, or exhaled. Drinking six to eight glasses of water daily; eating lots of fresh fruits, veggies, and whole grains; and avoiding tobacco smoke and other fumes can all help keep your body in top working order. So can cutting back on fried foods, animal fats, sugar, and caffeine.

We can protect ourselves to some extent by avoiding obvious hazards such as recreational drugs, unsafe sex, and raw shellfish, all of which can cause the liver-damaging disease hepatitis. But even when we're being good to our liver, hidden dangers can damage its cells and interfere with toxin breakdown. Toxins lurk in prescription medications, food additives, and air pollutants, and these may be impossible to avoid completely.

Here's where "liver detoxification" might come in. When the liver is working double-duty to protect you from an onslaught of bad diet, bad judgment, and unavoidable insults, it could benefit from a little extra help.

Antioxidant vitamins such as C, E, and beta-carotene; minerals such as zinc and selenium; B-vitamins that aid alcohol metabolism; and herbs said to "cleanse" the liver such as milk thistle, dandelion root, and schizandra, might help protect liver cells while ridding our body of poisons.

"There is a lot of experimental work in the laboratory and in animals suggesting the beneficial effect of milk thistle extract," Raman Venkataramanan, PhD, FCP, tells WebMD... silymarin, an extract of milk thistle, acts on biochemical pathways to aid in detoxification.

"In the laboratory, silymarin is quite protective against liver damage," Aggarwal tells WebMD. "It is approved in Europe for liver damage, especially that induced by alcohol, and seems to have no adverse effects."

As some ingredients in milk thistle could interact with prescription medications, he warns that patients "must inform their primary care physicians of their use of milk thistle extract so that they can be evaluated for signs and symptoms of potential overdosing of their medications."

Worst Snack Foods Eat This Instead! Terra Exotic Harvest Vegetable Chips 130 calories, 6 g fat (.5 g saturated fat), 160 mg sodium, 16 g carbohydrates, 3 g fiber, 5 g sugar, 2 g protein This fun mix of carrots, blue potatoes, and kabocha squash boasts 40 percent less fat than potato chips and enough fiber to take the edge off your hunger. (Plus they look pretty on the chip ’n’ dip platter.)

Ritz (10 crackers)
160 calories, 10 g fat (2 g saturated), 270 mg sodium, 2 g carbohydrates, 0 g fiber, 2 g sugar, 2 g protein

The most famous name in crackers is also an easy way to get fat. Each cracker contains two grams of refined carbohydrates, nearly one gram of fat, added High Fructose Corn Syrup and nary a scrap of fiber.

Eat This Instead!
Kashi Original 7 Grain Sea Salt Pita Crisps, (11 crisps) 120 calories, 3 g fat (0 g sat fat), 180 mg sodium, 5 g fiber, 2 g sugar, 3 g protein

Most brands douse their pita chips in heavy oils and then roll them in sodium. Kashi's, on the other hand, have a modest 120 calories and 180 mg sodium per serving. In a study published in the American Journal of Clinical Nutrition, researchers discovered that obese participants who added whole grains to their diets lost more belly fat than those who did not. Enjoy more guilty pleasures, guilt-free, and indulge in these 10 Best Junk Foods for Weight Loss!

Eat This Instead!
Skinny Pop (3 ¾ cups)
150 calories, 10 g fat (1 g saturated fat), 75 mg sodium, 15 g carbohydrates, 3 g fiber, 2 g protein

9 Seeds You Should Be Eating

Salt Is Not the Enemy. Guess What Actually Ruins Your Health Instead? Sugar.

5 Unhealthy Foods Engineered to Be Addictive Food scientists use dangerous chemicals to make you eat -- and buy -- more junk food. by Martha Rosenberg.
7 of the most addictive foods pizza, chocolate, potato chips, fries, cookies, cakes, ice cream, cheeseburger, soda. Yes, food addiction is real. Studies have found that food addicts and drug addicts experience similar feelings of euphoria (and corresponding crashes.)

Salt Shockers Slideshow: High-Sodium Surprises U.S. guidelines call for less than 2,300 milligrams of sodium per day: about 1 teaspoon of table salt. And half of Americans should drop to 1,500 milligrams a day.

You may be surprised by some of the foods that are high in sodium. Frozen dinners, ready-to-eat cereals, veg. juices, canned vegetables (Tips: Rinse vegetables thoroughly, or buy canned ones labeled "no salt added" or "low sodium." Or check the freezer section, where you may have more luck finding an unsalted choice), packaged deli meats, soups, marinades and seasonings (Notoriously high-sodium items include Teriyaki sauce (1 tablespoon) which can have 690 milligrams of sodium, and soy sauce (1 tablespoon), which may have up to 1,024 milligrams of sodium... Tips: Even "lower-sodium" soy sauce can have a lot of sodium, so use sparingly. Go for vinegar and lemon juice to enhance flavor, since they naturally have less sodium. Try orange or pineapple juice as a base for meat marinades.), spaghetti sauce (Half a cup of spaghetti sauce may pack 554 milligrams of sodium, and that amount barely coats a helping of pasta. Tip: Look for "no salt added" versions), nuts, salty snacks ( in an average 1-ounce serving: Potato chips:136 milligrams; Cheese puffs: 240 milligrams; Pretzels: 385 milligrams), Pre-Packaged Products (Foods such as rice, potatoes, and pasta in their natural forms are naturally low in sodium. But if you get the convenient "all-in-one" box and add the flavor packet, you may end up eating more than half of your daily allowance of sodium in just one serving), Condiments (Ketchup (1 tablespoon) = 167 milligrams; Sweet relish (1 tablespoon) = 122 milligrams; Capers (1 tablespoon) = 252 milligrams (drained) Tip: Go for low-sodium or sodium-free condiments), Watch the Serving Size (The sodium content listed on a nutritional label isn't for the whole package. It's just for one serving. So check the label for the serving size), Check Your Medicine Cabinet (Surprise! Some headache or heartburn medicines can contain sodium carbonate or bicarbonate. Read the ingredient list and warning statement to be sure). Track Your Sodium---Don't know how much sodium you're getting every day? Keep a daily tally of the foods you eat and drink. Then calculate how much sodium is in each.

5 Health Foods You Should NEVER EAT If You Want to Lose Belly Fat by Dr. Charles Livingston, certified chiropractor, certified nutritionist, certified . Canned soups with MSG, HFCS (high frustose corn syrup) goes straight to your liver and turns to fat,

BIGGEST FAT_BURNING METHOD: 70% obese.. key to eating some bad foods and still lose weight.. liver breaks down toxic substances, pot belly is from disfunctional liver (no bile to deal with fats), liver also deals with excess estrogen which also causes pot belly & breasts. The key is getting your liver as healthy as possible before beginning a weight loss program.

Liver repairing protocols: LivLean Formula #1. Silybum Marianum seed extract (milk thistle--helps repair liver and treat type 2 diabetes),

selenium (mineral involved in functions of liver, thyroid, immune system, and pancreas. Will boost metabolism and burn fat. SelenoExcell is best form. Jama showed that it decreases cancer 60%.),

Turmeric (1,493 journal articles about benefits),

Artichoke Leaf extract ( used to stimulate the flow of bile from the liver, and this is thought to help reduce the symptoms of heartburn and alcohol “hangover.” Artichoke is also used for high cholesterol, irritable bowel syndrome (IBS), kidney problems, anemia, fluid retention (edema), arthritis, bladder infections, and liver problems; also lowering blood pressure, lowering blood sugar; to increase urine flow; and as a tonic or stimulant),

Burdock root extract (People take burdock to increase urine flow, kill germs, reduce fever, and “purify” their blood. It is also used to treat colds, cancer, anorexia nervosa, gastrointestinal (GI) complaints, joint pain (rheumatism), gout, bladder infections, complications of syphilis, and skin conditions including acne and psoriasis. Burdock is also used for high blood pressure, “hardening of the arteries” (arteriosclerosis), and liver disease),

Yellow Dock root (the root is often used for treating anemia, due to its high level of iron; used for pain and swelling (inflammation) of nasal passages and the respiratory tract, and as a laxative and tonic. It is also used to treat bacterial infections),

vitamins C, B6 and B12. Also folic acid and

N Acetyl Cysteine (N-acetyl cysteine is used to counteract acetaminophen (Tylenol) and carbon monoxide poisoning. It is also used for chest pain (unstable angina), bile duct blockage in infants, amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease), Alzheimer’s disease, allergic reactions to the anti-seizure drug phenytoin (Dilantin), and an eye infection called keratoconjunctivitis. It is also used for reducing levels of a type of cholesterol called lipoprotein (a), homocysteine levels (a possible risk factor for heart disease) and the risk of heart attack and stroke in patients with serious kidney disease.

Some people use N-acetyl cysteine for chronic bronchitis, chronic obstructive pulmonary disease (COPD), hay fever, a lung condition called fibrosing alveolitis, head and neck cancer, and lung cancer. It is also used for treating some forms of epilepsy; ear infections; complications of kidney dialysis; chronic fatigue syndrome (CFS); an autoimmune disorder called Sjogren’s syndrome; preventing sports injury complications; radiation treatment; increasing immunity to flu and H1N1 (swine) flu; and for detoxifying heavy metals such as mercury, lead, and cadmium.

N-acetyl cysteine is also used for preventing alcoholic liver damage; for protecting against environmental pollutants including carbon monoxide, chloroform, urethanes and certain herbicides; for reducing toxicity of ifosfamide and doxorubicin, drugs that are used for cancer treatment; as a hangover remedy; for preventing kidney damage due to certain X-ray dyes; and for human immunodeficiency virus (HIV).

The above combination will cleanse, detoxify, and regenerate your liver.

$67 for 30-day supply. $179 for 3-month supply. $327 for 6-month supply. 60-day Money Back guarantee--You will lose weight.

Step 1 - Repair your liver.

drcharles@perfectorigins.com--personal email.

Customer from CA: With his liver detox, my joints stopped hurting and I was able to lose the unwanted belly fat.

Note: Tried one bottle. Take 2 times a day before meals.

THE 9 BEST FLAT-BELLY SUPERFOODS You may think having the “fat genes” means a lean, flat belly is nearly impossible. But the more we learn about fat genes, the more we’re learning the nutritional secrets that can turn them to “off.” This summer, I used this new research to create my Zero Belly Diet and put together a test panel of 500 people to show how it could work. The results: Immediate, shocking transformations—some lost as much as 16 pounds in 14 days—and an average of two dress sizes gone in six weeks!

Zero Belly works in three ways: by reducing bloat, healing your gut and turbocharging your metabolism. These three mechanisms work in tandem to turn off your fat genes—resetting your body to “slender” and helping you lose the weight. The key is to rebalance your diet with the Zero Belly foods. These 9 foods are like delicious little IT geniuses, hacking into your body’s computer system and resetting your genetic code to “slim.”

Z: ZERO BELLY DRINKS
These are smoothies that are supercharged with belly-flattening nutrients. The key: each drink is packed with protein, healthy fats and fiber. Here’s a quick recipe I call the Mango Muscle-Up: Mix 1 scoop vegetarian protein powder, 1 cup frozen mango chunks, ½ tbsp almond butter, and ½ cup unsweetened almond, coconut or hemp milk. You’ll get 29 grams of protein for just 224 calories!

R: RED FRUITS
Why red? They pack the most phytonutrients—high-powered compounds that make your belly fat see red.

B: BEANS AND OTHER HEALTHY FIBER
You have 80 trillion microbes in your belly, and most of them are angry. Healthy fiber is what we call “prebiotic,” meaning it feeds the healthy bacteria and helps them fight inflammation and fat gain.

E: EXTRA PLANT PROTEIN
I add protein to the ZERO BELLY Drinks to help boost metabolism. But most protein is made from whey, which can lead to bloating. That’s why I use plant protein. This plan reduces bloating dramatically—up to 3 inches off your waistline in the first week.

L: LEAFY GREENS AND BRIGHTLY COLORED VEGETABLES
Leafy greens give you folate, which blocks the genes that trigger fat-cell formation.

Y: YOUR FAVORITE SPICES AND FLAVORS
That means cinnamon, ginger and even dark chocolate. Why chocolate? Your healthy gut bacteria love it!

Esselstyn Site Specialist in reversing heart disease.

If you feel tired and lacking in energy, be sure you are eating enough calories. You have eliminated the high calorie foods: meat, dairy and oil so you simply need to eat more, especially beans, lentils, starchy vegetables and whole grains to make up the calories. Also exercise because you need to use energy to make energy. Depression also contributes to lack of energy. But first of all eat more.


Magnesium

Dr. Jockers: Top 12 Foods for Magnesium Dr. Norman Shealy, M.D., Ph.D. is an American neurosurgeon and a pioneer in pain medicine. He says, "Every known illness is associated with a magnesium deficiency," and that, "magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient."

Magnesium rich foods should be used in nearly every meal we consume. Our current society is plagued with magnesium deficiency affecting an estimated 80% of individuals in the United States today. The average standard diet consists of 175 mg/day of magnesium down from an average 500 mg/day representative of diets in the 1900’s. (18) Most people are just not consuming enough magnesium rich foods.

When the majority of people don’t meet the recommended daily allowance (RDA) for an essential nutrient, the health consequences are severe and extremely prevalent today. The top 12 best food magnesium rich foods outlined in this article will allow you to replenish your magnesium levels and support your overall vitality and well-being.


Magnesium plays a key role in intra-cellular health. It manages the electrical gradient within cells so that the nervous system is not easily excited. More than 300 enzymes alone require magnesium to perform their biological roles in tissue and organs

The body relies on optimal magnesium absorption for:

Memory function Regulating mood and stress Muscle relaxation and sleep Blood sugar control Healthy bone density Cardiovascular support Detoxification pathways in the liver Normal gut motility

The RDA for magnesium ranges

Females over 14 years of age: 310-360 mg/day

Males over 14 years of age: 400-420 mg/day

Most natural health experts agree that these levels are considerably lower than they should be and yet close to 80% of our population is not even getting this level. As a functional health practitioner, I will put many of my clients on 1-2 grams of magnesium each day…with no fear of an overdose and they respond amazingly well. Many will tell me that the magnesium dramatically improved their sleep quality, mood, memory and overall performance.


Magnesium Deficiency Symptoms

Deficiency leads to a variety of health disturbances and diseases. Do you have any of the following top symptoms of magnesium deficiency?

Poor cognitive thought Headaches and chronic migraines Constipation and related disorders like IBS (irritable bowel syndrome) Fatigue (physical, mental and emotional) Insomnia Muscle spasms Cramping Chronic Pain Heart arrhythmias Numbness and tingling Fibromyalgia Mood disorders such as ADHD, anxiety and depression

A staggering list of widespread diseases is associated with magnesium deficiency. Some of these include Alzheimer’s disease, type-2 diabetes, premenstrual syndrome, hypertension, cancer, multiple sclerosis, and chronic immune disorders. (2) Consuming magnesium rich foods can make a world of difference in these conditions.


Top Magnesium Rich Foods

Consuming magnesium rich foods in your daily diet can help you reduce complications associated with metabolic and inflammatory issues. The biggest things that drain magnesium levels include blood sugar imbalances and chronic stress.

If you notice you are under an increased amount of stress or have enjoyed a higher carbohydrate meal or dessert than look to consume more of these magnesium rich foods and consider adding in a good magnesium supplement which I discuss at the bottom of this article. Look to make at least 10 of these 12 magnesium rich foods staple parts of your daily nutrition plan.

Video on Magnesium


1. Swiss Chard

2. Spinach

3. Grass-Fed Dairy

4. Avocados


5. Pumpkin Seeds


6. Sea Vegetables

Known for the deep chlorophyll rich color, sea vegetables are also one of the top magnesium rich foods. The combination of chlorophyll and magnesium prevent the toxic accumulation of carcinogens in the nervous system while boosting nerve and brain function. Sea vegetables up-regulate antioxidant pathways to combat oxidative stress and prevent the depletion of magnesium levels.

Try incorporating seaweeds like dulse, nori and kelp into your diet to boost your magnesium concentration and support immune defenses. Kelp is one of the top magnesium rich foods with 121 mg of magnesium in 100 grams of kelp. Sprinkle Bragg’s Organic Sea Kelp Delight Seasoning or Herbamare to enrich the flavor and nutrient profile of any dish. You can also enjoy Sea Snax which are a very tasty way to enjoy sea vegetables.


7. Pink Salts

Compared to table salt which is toxic and can inhibit the proper absorption of magnesium into the body, pink salts provide vital trace minerals for health. Examples are Himalayan pink salt and Redmond’s Real Salt mined from volcanic sea deposits. The trace minerals they contain are reflected in their natural pink hues.

The purity of pink salts makes them a great dietary source of magnesium for improving electrolyte balance. They also contains nutrients like iodine, manganese, potassium and zinc. Consider adding a pinch of pink salt into your water following an intense workout or extended period of sweating to stabilize your electrolyte imbalance and prevent magnesium deficiency. Doing so will reduce symptoms of dehydration and prevent muscle spasms and fatigue.


8. Nuts

Almonds, brazil nuts, pecans and macadamia nuts contain magnesium to help preserve bone density, support cardiovascular health and regulate blood sugar levels. The magnesium in nuts increases testosterone levels aiding in strength, muscle recovery and protein synthesis for metabolism. Nuts are an excellent snack for any athlete to offset the magnesium deficits that occur from increased sweat and urination.

Consuming almonds in one study was associated with a reduction in blood sugar levels following a meal by 40 to 50% (9). Nut consumption has been found to reduce the occurrence of metabolic syndrome in 7% of patients following only one serving of nuts weekly (10). Brazil nuts are the highest source of magnesium and the trace mineral selenium.


9. Dark Chocolate

You might be surprised to know that unsweetened dark cocoa powder is one of the highest sources of magnesium rich foods. A single ounce of dark chocolate provides 95 mg or about 24% of the recommended daily value of magnesium (13). Just be sure to consume non-processed chocolate that is greater than 70% cacao for its full health benefits. The highest concentrations are in the raw cacao form but minimally processed dark chocolate is also good.

A greater need for magnesium can manifest as cravings for chocolate during a woman’s menstrual cycle. Seen again, greater compulsion to eat chocolate occurs when individuals are overwhelmed by emotional stress and seek a feel good trigger. The magnesium in chocolate provides the stimulus the brain was lacking to improve a person’s mood by balancing hormone levels and brain function.


10. Wild-caught Fish

Wild-caught fish like Wild Alaskan salmon, sardines and halibut offer about 80mg of magnesium in a 2.5 ounce serving which makes them one of the best magnesium rich foods. This food source has a deep nutrient profile because it is also a fantastic source of healthy fats, vitamin D and trace minerals.

Consuming wild-caught fish low in toxicity improves neurological and cardiovascular function as well as protects against bone degeneration. With the prevalence of Alzheimer’s disease expected to reach 104 million by the year 2050, it is critical not to overlook the superfood powers of wild-caught, omega 3 rich fish (19). Weekly consumption can reduce the occurrence of cognitive decline and alleviate symptoms of dementia.

11. Sprouts

Sprouts offer anti-carcinogenic properties and are packed with magnesium amongst a wide array of vitamins like A, B, C and micronutrients. Magnesium in sprouts provides health benefits for the skin, hair and slows the aging process

Choosing organic broccoli, cauliflower and kale sprouts is the best way to ensure you are receiving the greatest concentration of nutrients. Researchers have found that eating 5 servings of sprouts weekly provides the maximum impact to support a healthy gut, reduce inflammation,and detoxify the body of pollutants (21). Toss sprouts over salads, stir fry and add to wraps and slaw.


12. Coffee

Given our fast paced lifestyles, it is no surprise that coffee provides the number one source of antioxidants for Americans today. Drinking coffee in excess can deplete the body of its magnesium stores but when consumed in normal concentrations, coffee is one of the great magnesium rich foods. Limit your coffee intake to about 2 cups and stir in a healthy fat like coconut oil or grass-fed butter to prevent an adrenaline response.

The magnesium in coffee is associated with improved metabolic rate and a lower risk of insulin resistance. Researchers have found that coffee intake reduces the risk for type-2 diabetes in both men and women (22). Along with the health benefiting polyphenols also active in coffee, magnesium intake has been directly shown to lower fasting insulin levels. Drink organic coffee to avoid chemical residue from fertilizers and pesticides.

Supplemental Magnesium

I recommend supplemental magnesium for the majority of my patients. Most people notice immediate results with better stress adaptation, energy, memory, improved bowel tone, mood, productivity and sleep quality. The key is to get the right form of magnesium.

Magnesium L-threonate has been shown in the latest research to be the most effective form of magnesium for energy, sleep, brain function and stress adaptation. This is because the L-threonate form is able to cross the blood brain barrier and absorb into the neuron cells of the brain


Recipes

Seeds

Pot Zoodle Pho

Companion Planting

Seed Sources

SAUTÉED ASIAN STYLE KALE Dairy Free Egg Free Gluten Free Grain Free Legume Free Nut Free Sugar Free

Drenched in a savory and slightly tart broth with a delicate nutty-spice flavor of garlic, ginger, and red pepper, you can’t go wrong serving this quick and simple kale recipe. It is deliciously satisfying and an easy way to get more greens in your diet!

YIELD 4 (1/2 cup) servings

2 tbsp(s) coconut oil
2 large garlic cloves, diced
A thumb-size piece of fresh ginger root, peeled and minced
2 bunch(s) fresh kale, stems and ribs removed, leaves torn or coarsely chopped
1/4 cup(s) boiling water
3 tbsp(s) coconut aminos, (or 2-3 tablespoons tamari)
1 1/2 tbsp(s) rice wine vinegar, or apple cider vinegar
1/2 tsp(s) red chili pepper flakes

Heat the oil in a large wok or frying pan over medium-high heat. Add the garlic and ginger and cook for 1-2 minutes.

Add about half of the kale, filling the pan completely, tossing it to coat in the garlic-ginger oil while allowing it to wilt to make room for the remaining kale. Add all of the kale within approximately one minute. Keep tossing and moving the kale around to make sure it is fully coated with the oil and to allow for even cooking.

Pour the boiling water over the kale, toss, and cook for about 6-7 minutes total, stirring and tossing every couple of minutes until the kale has wilted and is cooked through. (Depending on your stove, you may need to reduce the heat to prevent burning.)

Drizzle the coconut aminos (or tamari) and vinegar over the kale.

Sprinkle with red chili pepper flakes, stir and toss one more time to coat evenly and serve immediately.


Instant Pot Zoodle Pho

Instant Pot Zoodle Pho Pho is a traditional Vietnamese soup dish that is absolutely packed with nutrient-dense foods, and with an Instant Pot, it’s super simple to whip up even on a busy weeknight!

My Quick and Easy Instant Pot Zoodle Pho is an excellent source of gut-repairing bone broth, aromatics, and veggies, and uses spiralized zucchini in place of the typical rice noodles for an extra boost of potassium and Vitamin C!

This pho can be adapted based on your tastes and whatever veggies or herbs you have on hand (try it with fresh mint!). Swap out the bone broth for vegetable broth to make it vegetarian. Alternatively, you can add leftover chicken or beef to boost the protein! Enjoy!

Servings 6 people

1 Tbsp avocado oil 2 cinnamon sticks 1 star anise 4 cloves 1 tsp ground coriander 2 yellow onions quartered 3 inch piece ginger root cut in half 6 cups bone broth 2 cups filtered water 2 Tbsp coconut aminos 6 carrots chopped 3 zucchinis spiralized 1 bunch fresh cilantro chopped 1 bunch Thai basil 1 lime quartered

Set Instant Pot to saute. Once warm, add cinnamon, star anise, cloves, and coriander and saute until fragrant.

Add onions, ginger, bone broth, water, and coconut aminos. Close the Instant Pot and set to Soup/Broth. Set timer for 15 minutes.

While soup cooks, heat 1 inch of water in a saucepan to a boil. Add carrots to a steamer basket over boiling water and cook until tender. Set aside.

Once soup is done, let naturally release for 10 minutes before pressing quick valve. Strain soup through a fine sieve. Discard solids (optionally, remove onion and slice up to put in the pho).

Divide carrots and zucchini spirals into bowls and add broth. Top with cilantro, Thai basil, and lime if desired!

The Cove our passion is SOL (Sustainable, Organic, Local)

My name is Dr. Dennis Clark and today I'm writing to let you know that those fruits and vegetables may NOT be providing ENOUGH nutrients to prevent premature aging...

Here are 4 big reasons why...

#1 Soil Depletion

#2 Storage and Shipping

#3 Chemical Pesticides

#4 Genetic Modification

Super Foods Every single one of them has been shown to single-handedly deliver powerful healthy aging benefits, but when combined, they produce a spectacular boost to your overall health and well-being — like adding rocket-fuel to your car’s gas tank!

#1: Goji Berry

#2: Chlorella

Chlorella is a green alga that is more nutrient dense than broccoli and kale. It has an abundance of nucleic acids, which have powerful rejuvenating properties that regulate the aging process. Chlorella also supports youthful looking and wrinkle-free skin, and helps you have a longer potential lifespan. To benefit from chlorella in supplement form it must be raw, organic, “broken cell wall chlorella” because the human digestive system can’t break it down on its own.

#3: Moringa Indian Plant of Immortality

Moringa leaves contain the highest levels of zeatin; a plant hormone that accelerates the growth of new skin cells and reduces the look and feel of wrinkles. Moringa has been found to lower blood sugar and cholesterol, as well as protect against cell damage in diabetics. It’s also being tested as a treatment for Alzheimer’s with favorable preliminary results. Moringa reduces disease-causing inflammation by suppressing inflammatory enzymes.

#4: Spirulina The Planet’s Most Potent Superfood

#5: Cacao The Tasty Answer to Aging

The Cacao seed pods used to make chocolate are the #1 source of magnesium on the planet. Magnesium balances brain chemistry, builds strong bones, helps regulate heartbeat and blood pressure, helps prevent constipation and even eases minor menstrual cramps. Cacao beans also contain certain compounds that can trigger weight loss and improve mood. Cacao has more antioxidant flavonoids than blueberries, red wine, and green tea!

#6: Wheatgrass

#7: Camu-Camu Superior Source of Vitamin C

Dried camu camu berries contain the highest amount of vitamin C of any botanical source — 600x more than oranges! The purplish-red berries are a rich source of powerful phytochemicals that support and enhance health. Camu camu berries provide nutritional and therapeutic benefits such as regulating muscle soreness, strengthening tendons and ligaments, and keeping organs such as the eyes, brain, heart, skin, and liver in good working condition.

#8: Acai Leader of the Superfood Squad

The acai berry is the most antioxidant-rich superfood in the world thanks to an abundance of anthocyanins – up to 30x more than red wine! Anthocyanins are a group of polyphenols high in antioxidant value, and this gives them the ability to support healthy aging. They also have an abundance of essential fatty acids and an almost perfect essential amino acid complex and proteins that are vital to proper muscle contraction and regeneration.


Dark Chocolate

Dark chocolate can reduce your stress and inflammation

19 Foods Proven To Lower Blood Pressure Among dietary factors salt has taken the brunt of the blame. But sugar may be the real culprit in high blood pressure. Dark Chocolate

Email from INH: The Suprisingly Strong Health Effects of Dark Chocolate

Dark chocolate has been on everybody’s list of superfoods for years. It has been shown to lower blood pressure, raise good cholesterol, and it’s full of antioxidants. But two new studies show its health benefits are even more powerful than we thought. Besides being good for your heart, dark chocolate fights stress and inflammation. It boosts memory and immunity. And it even improves vision.

Researchers at Loma Linda University looked at the impact of dark chocolate on a cellular level. They found that dark chocolate with 70% or more of cacao:

REDUCES INFLAMMATION. It’s the root of many serious illnesses, including heart disease, diabetes, and arthritis.

ENHANCES NEUROPLASTICITY. This is the process by which the brain forms new neural connections to improve memory.

INCREASES IMMUNE RESPONSE. Dark chocolate helps activate disease-fighting T cells.

IMPROVES MOOD. After eating dark chocolate, subjects showed brain waves associated with better mood and less stress.

Dr. Lee S. Berk led the study. He’s a researcher in psychoneuroimmunology and food science at Loma Linda. He said high cacao content is the key to dark chocolate’s benefits. “The higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity, and other beneficial effects,” he said.

Dark Chocolate Improves Your Eyesight

Another recent study looked at dark chocolate’s effect on vision. Researchers tested the vision of 30 healthy adults using a standard letter-based eye chart. Then they divided them into two groups. One ate a 1.5-ounce Trader Joe’s 72% Cacao Dark Chocolate bar. The other group ate a Trader Joe’s Crispy Rice Milk Chocolate bar. Two hours later, scientists tested the subjects’ vision again. Those eating the milk chocolate had no change. But participants eating dark chocolate had slightly improved eyesight. The study found that they showed “enhancements in visual acuity and large-letter contrast.” Researchers conducting both studies said that dark chocolate’s benefits are due largely to compounds called flavanols. They are powerful antioxidants and anti-inflammatory agents. Dark chocolate also contains beneficial soluble fiber and vital minerals such as magnesium and potassium. But it’s important to make sure you’re eating the right kind of dark chocolate. Some brands are loaded with sugar. And the lower the cacao content, the less health benefits you’ll receive. Some products even contain lead and cadmium. Both are potent toxins. So it’s important to know which ones to buy and which to avoid.

Dark Chocolates to Avoid

As You Sow, a consumer advocacy group, tested 50 chocolate brands for lead and cadmium. It found the following products had one or both of the heavy metals:

Cadbury Royal Dark
Ghirardelli Intense Dark Twilight Delight
Godiva 85% Cacao Extra Dark
Hershey Dagoba Dark Chocolate
Hershey Scharffen Berger Extra Dark
Kraft Cote D’Or 86% Noir Brut Belgian
Lindt Excellence
Mars Dove Dark Chocolate Eggs
Newman’s Own Super Dark Chocolate
Trader Joe’s Dark Chocolate
Whole Foods 72% Cacao

Safe Chocolate Choices

Here are dark chocolate products found to contain no lead or cadmium:

DeMet’s Flipz 50% Cacao Dark Chocolate Covered Pretzels
Ghirardelli Intense Dark Midnight Reverie
Jo’s Candies Dark Chocolate Covered Graham Crackers
Lindt Excellence A Touch of Sea Salt
Starbuck’s Dark Chocolate Covered Grahams

WE RECOMMEND two of these products: the GHIRARDELLI MIDNIGHT REVERIE AND THE LINDT EXCELLENCE A TOUCH OF SEA SALT. Not only are they free of lead and cadmium, but they contain no carb-heavy pretzels or graham crackers… Just pure health-boosting dark chocolate.

The Top 10 Healthiest Foods on Earth (And How to Eat Them) spinach, black beans, walnuts, beets, avocado, dark chocolate, raspberries, garlic, lemons, lentils.

Skinny Chocolate trial

Lindt 90% Cocoa Supreme Dark Chocolate Excellence Bar, 3.5-Ounce (Pack of 12) 4.5s $43.95 from Med Therapies

Ghirardelli Chocolate Intense Dark Bar, Midnight Reverie 86% Cacao Bar, 3.17-Ounce Bars (Pack of 12) $39.99 Ingredients: Bittersweet Chocolate (Unsweetened Chocolate, Cocoa Butter, Sugar, Soy Lecithin - an Emulsifier), Vanilla, Natural Flavor.

Ghirardelli Chocolate 86% Intense Dark Squares, Midnight Reverie, 4.12 oz, (Pack of 4) 4.5s $32.95 from Estrade 123

Lindt Excellence Bar (Dark Chocolate 90% Cocoa) - Pack of 4 5s $18.97 & FREE Shipping Swiss dark chocolate Contains only five pure ingredients: Chocolate, cocoa powder, cocoa butter, sugar and vanilla.

Innocent Chocolate - Dark Chocolate Bar - 100% Organic, Natural, and Allergen Free with Zero Net Carbs (77% Dark, 6 Bars) $23.99 ($4.00 / Count) & FREE Shipping 4s Zero net carbs. VEGAN, KETO, AND PALEO FRIENDLY: No sugar, soy, gluten, dairy, or nuts. Highest in antioxidants.A FAIR TRADE, NONPROFIT COMPANY: 100% SATISFACTION GUARANTEE, 90 DAY MONEY BACK PROMISE Dairy Free, Gluten Free, Non-GMO, Organic Cacao, Fair Trade, Soy Free, Sugar-Free

Lily's Dark Chocolate with Stevia Sea Salt -- 2.8 oz - 2 pc 5s $6.38 ($3.19 / Item) + $8.12 shipping

LUV 80% Dark Chocolate Bar, Coconut - Sugar-Free, 2 bars - Vegan, Gluten-Free, All-Natural, Non-GMO SWEET LUV 5s $10.99 ($5.50 / Count) + $9 shipping


Stories on Diet

Queen Elizabeth's Health and Longevity May Be Due to Her Healthy Diet



Micro Greens

email from Joshua Corn: Microgreens: What You Need to Know + Why You Should Start Using Them

From farmers markets to the food channel, microgreens are sprouting up everywhere for their ability to pack a nutrient-dense punch and rich, complex flavors into such a tiny package. And did you know that growing your own is easier than you think? Today we're sharing what you need to know about microgreens and how you can start a mini edible garden right in your own kitchen.

Microgreens: What You Need to Know + 5 Reasons You Should Start Using Them In some foodie circles, microgreens are known as “vegetable confetti” for their ability to brighten any culinary creation with fun texture and rich, colorful dimension. But don’t let their beautiful hues and tiny shoots fool you. Not only do these little greens pack a serious nutritional punch, they also offer add a variety of concentrated and complex flavor profiles that burst with every bite.

Microgreens have been of interest ever since a 2012 University of Maryland study [https://agresearchmag.ars.usda.gov/2014/jan/greens] found the greens contain higher concentrations of certain nutrients, namely vitamin C, vitamin K and carotenoids antioxidants.

Researchers at the USDA Agricultural Research Service followed up, publishing several studies they conducted on 25 varieties of microgreens. They found:

Among the 25 microgreens tested, RED CABBAGE, CILANTRO, GARNET AMARANTH, AND GREEN DAIKON RADISH had the highest concentrations of vitamin C, carotenoids, vitamin K, and vitamin E, respectively. In general, microgreens contained considerably higher levels of vitamins and carotenoids — about five times greater — than their mature plant counterparts, an indication that microgreens may be worth the trouble of delivering them fresh during their short lives.

The best part? While you can buy microgreens from specialty farms and markets, they’re really easy to grow right at home. All you need is a shallow tray, some good light, soil (or another suitable medium) and water. They also grow rather quickly — often needing no more than 14-21 days to sprout up and reach their full potential as microgreens. But, whatever you do, don’t confuse these sprout-like shoots with sprouts.

The Difference Between Microgreens and Sprouts

Not to be confused with sprouts, microgreens are micro versions of a vegetable leaf, and not at all the same as sprouts.

Sprouts are typically soaked in water to increase the water content of a seed and “wake it up,” or bring it out of quiescence, a state of dormancy. After, it is drained and rinsed in intervals until it germinates. Consider the “infancy” of the plant life cycle, sprouts require little light and can usually be harvested in just four to six days.

Microgreens, on the other hand, are grown in soil and are characterized by having REACHED THE COTYLEDON GROWTH STAGE, a stage defined by having the first seed leaves. This is sometimes referred to as the “toddler” phase of the plant’s life cycle. Microgreens require lots of light, good ventilation and can usually be harvested in one to three weeks.

Another key difference between microgreens and sprouts is that microgreens are harvested using a good ole fashion pair of scissors. You just cut the shoot toward the bottom of the stem, leaving the root behind, and add it to your favorite entree, salad or soup. And the options are seemingly endless. Almost all fruits, veggies and herbs can be used to create microgreens. From LEEK, which offers a hint of onion with a tangy spicy finish, to PURPLE RADISH which is crisp and peppery, to SORREL, which is sweet and zingy, there is a grassy-like pod of greenery to compliment any recipe.

Here are some of the more popular microgreens you can start growing right in your kitchen:

5 Reasons to Start Eating More Microgreens

1. They grow quickly

You can go from “seed to feed” in just one to three weeks.

2. They grow easily

Generally speaking, growing your own microgreens requires very little time, effort or money. All you need to nurture these nutrient-dense greens are a sunny window, a tray, soil and water. Well…and the seeds! In a matter of just weeks you can have an in-house edible garden.

3. Nutrient dense

As I noted earlier, several studies have found that microgreens are packed with a high vitamin and mineral content. They are also loaded with polyphenols, powerful antioxidants known to wage war against cell damaging free radicals. A 2013 study published in the Journal of Agricultural and Food Chemistry found that microgreens from the Brassica family of vegetables not only contained a high polypohenol content, but they contained even more polyphenols than the mature vegetable.

It is also worth noting that with microgreens, you have significantly less nutrient loss from harvest, because the greens are typically enjoyed within hours.

4. Microgreens add texture and flavor

Microgreens can add just the right amount of texture to any of your favorite recipes, but where they really shine is in their flavor profiles. Because the greens are harvested while still young, the flavors are soft but concentrated. But be careful, some, such as the purple radish or leek, have some heat on the finish.

5. Fantastic value

Many microgreen varieties can regrow and produce several harvests, making these indoor garden pods an excellent value.


Seafood

Another Reason to Skip the Seafood … Study Finds Opioids and Other Drug Residues in Mussels

This past winter, a team of researchers from the Washington State Department of Fish and Wildlife released clean, healthy mussels into the waters of Washington’s Puget Sound. When they retrieved these same mussels three months after the fact and tested for contaminants, the results were unsettling: The mussels had picked up traces of oxycodone as well as chemotherapy drugs, antidepressants, antibiotics, and heart medications.

How did this slew of nasty pharmaceuticals get into the water? According to lead study biologist Jennifer Lanksbury, chances are they were flushed down the toilet or excreted by humans, and wastewater management systems did not effectively filter them out before the water made its way to the ocean.

Although mussels probably don’t metabolize the drugs since they are filter feeders, the chemicals floating around in the water may have larger implications for other species in the area. “Things like, they can affect the growth of organisms, their hormone systems, their ability to reproduce,” Lanksbury cited as the potential consequences of opioids and other drugs for marine life.

The tested mussels became contaminated a good distance away from commercial shellfish beds, but as we know, pollution spreads quickly throughout our oceans and can end up in the bellies of sea creatures who dwell in even the deepest waters. According to a recent study from the University of Ghent, people who consume seafood regularly ingest about 11,000 pieces of plastic in the process each year, largely thanks to our society’s love of disposable plastics.

When you consider the long list of potentially hazardous substances that have been found in aquatic animals, staying away from seafood seems like the best move for your own personal health. Aside from keeping tiny pieces of plastic and random chemicals from going into your body, reducing your seafood consumption will also help protect our oceans’ delicate ecosystems, which are currently being jeopardized by reckless fishing methods.


Blackberries

6 Amazing Health Benefits of Blackberries

Biting into a fresh, ripe blackberry is sure to make your taste buds tingle with nostalgia for warm summer afternoons, but this sweet little berry is also a nutritional powerhouse! Not only are they full of vitamins and minerals, but they also contribute unique advantages to your overall health. Blackberries are often referred to as a superfood and are an excellent lower-glycemic option for those with a sweet tooth, so you will be wanting to add this berry to everything.

Below are six incredible healing benefits of this delicious summer berry, with recipe suggestions from our Food Monster App for inspiration!

1. Excellent Source of Vitamin K

Vitamin K functions as a coagulating, bone-forming, and anti-calcification molecule in the body. It’s responsible for growing strong bones, clotting blood after an injury, and stopping calcium from building up in the body and disrupting its normal process.

If you are deficient in vitamin K, it could contribute to blood thinning and bone fractures, leading to osteoporosis or bruising.

Luckily, blackberries contain over one-third of the recommended daily value of vitamin K, weighing in at 29-micrograms in just one cup!

2. High in Fiber

It’s common knowledge that consuming a diet rich in fiber will contribute to a healthy digestive system, but it also promotes healthy gut bacteria, lowers cholesterol levels, slows the rate of sugar absorption in the blood stream, and insures that you stay full for longer. Fiber is able to function in so many ways because it decreases the time of intestinal transit, removing bacteria that could be dangerous or carcinogenic and negatively impact your health otherwise.

Blackberries are very high in fiber compared to most fruits, and are an amazing topping to add to your morning oats or smoothies to expedite and improve the functioning of the digestive system.

3. The Powerhouse of Vitamin C

Vitamin C, an essential nutrient during cold and flu season, does much more than just combat sickness. In order to help build collagen in the body, repair cartilage, and heal wounds, vitamin C intake is crucial. Some researchers even believe that regular consumption of vitamin C can also be excellent for cancer prevention, because the antioxidant prevents free radicals we are exposed to from negatively impacting our cells.

Thankfully, by eating just one cup of raw blackberries, you are getting half of your recommended daily dose of vitamin C, a powerful antioxidant that exceptionally heals the body!

4. Enhances Cognition

Due to an antioxidant and anti-inflammatory chemical called anthocyanin (responsible for the bright colors found in berries), blackberries have been found to increase cognition and even reduce the chances of developing motor related issues later in life. This is because these antioxidants not only protect brain cells from free radicals, but enhance the functioning of neurons to prevent inflammation in the brain.

5. Improves Vision

Because blackberries are rich in vitamin A carotenoids like beta-carotene and lutein, they are believed to improve vision and overall eye health. This is because these carotenoids work to protect photoreceptors in the macula, an area in the retina where sharp vision is manufactured. These antioxidant chemicals found in blackberries also have anti-inflammatory properties that aid in reducing stress on the retina when exposed to blue light, or visible light from sun exposure.

6. Combats Oral Bacteria

New studies in periodontics have been testing blackberry extract to help beat pathogens that lead to gum diseases. Certain phenol antioxidants found in blackberries have antimicrobial properties that have been known to fight bacteria. When blackberry extract was tested against common oral pathogens, it was shown to reduce the metabolic activity against three that contribute to poor oral health and lead to inflammatory infections. This research is very promising and could possibly be the future of fighting oral diseases!


Blueberries

13 health benefits of blueberries

(Naturalhealth365) As our population continues to age and the rates of dementia soar, the benefits of blueberries take on a much more significant meaning. We, at NaturalHealth365, only wish that more doctors would embrace the healing power of this amazing fruit.

Think about this: By 2050, the U.S. Centers for Disease Control and Prevention (CDC) expects the incidence of Alzheimer’s disease to nearly triple, from its current rate of 5.5 million. Clearly, the brain is crying out for help.

Recent studies have highlighted the potential of compounds from blueberries to prevent and treat neurodegenerative diseases and age-related cognitive deficits – but the benefits of blueberries aren’t limited to the brain. Researchers say that this superfood has the ability to help alleviate over a dozen serious health problems – in fact, it is difficult to think of a body system or condition that blueberries don’t improve.

The benefits of blueberries begin inside the mouth

In a 2015 study published in Journal of Agricultural and Food Chemistry, researchers discovered that a blueberry extract had antibacterial effects against Fusobacterium nucleatum, a microorganism associated with periodontitis.

The blueberry extract inhibited the formation of persistent bacterial biofilms – while reducing the secretion of pro-inflammatory molecules such as interleukin-6.


Blueberries help regulate blood pressure

Blueberries have the ability to relax blood vessels and contribute to the flexibility of arteries, thereby lowering blood pressure. In one study, researchers found that people with the highest regular intake of blueberries had an 8 percent lower risk of developing hypertension.

One animal study showed that blueberries lowered systolic blood pressure by up to 30 percent – even in the presence of a diet very high in fat.

Amazing, but true: Blueberries help to prolong the quality of your life

How about delaying aging and promoting longevity as a benefit?

Researchers found that blueberries modulated genes involved with aging and caused C. elegans – a type of roundworm often used in longevity research – to live 28 percent longer, with maximum life span increasing by 14 percent. (In humans, this could translate to a gain of 20 years!)

By improving tolerance to environmental stress and helping to promote resistance to degenerative diseases, blueberries also showed off their adaptogenic qualities.

Blueberries demonstrate lifesaving cardiovascular benefits

Blueberries fight heart disease by lowering levels of LDL cholesterol, which can contribute to plaque buildup in the arteries. One study showed particularly substantial reductions (34 percent) in LDL cholesterol, along with a desirable 40 percent rise in beneficial HDL.

In addition, blueberry extracts were shown to reduce damage after heart attack and improve survival rates. They also reduced triglycerides, or fats, by an impressive 50 percent, and slashed levels of the pro-inflammatory amino acid homocysteine.

Blueberries offer a powerful dose of antioxidants

With stellar scores on the ORAC scale – a measure of antioxidant capacity – blueberries are high in constituents that scavenge harmful free radicals and prevent oxidative damage.

In addition to providing a slew of antioxidant anthocyanins (natural plant pigments) of their own, blueberries promote the production and function of superoxide dismutase and catalase – two of the body’s most important antioxidant enzymes.

And, although fresh cultivated blueberries outscored all other tested fruits and vegetables, their antioxidant capability doesn’t equal that of wild blueberries, which had the highest scores of all.

Blueberries, by nature, are anticancer

Blueberries are rich in pterostilbene – a cancer-fighting compound closely related to resveratrol – and combat cancer by a multitude of actions. They help prevent DNA damage – thereby warding off potentially cancer-causing mutations – while reducing the growth rate of cancerous cells and promoting apoptosis, or programmed cell suicide, in malignant cells.

Recent research has shown that blueberry extracts can suppress MMPs, or matrix metalloproteinases – destructive enzymes that promote the invasion and migration of cancer.

In addition, they boost the activity of natural killer cells, which target and destroy pathogens and cells showing malignant changes.

Blueberries reduce fat and help prevent weight gain

Blueberries have been shown to decrease body fat – particularly in the abdominal area, where it poses the greatest risk of cardiovascular disease. In several studies, animals fed blueberry extracts while on a high-fat diet had lower overall weight gain and smaller accumulations of body fat than control animals.

Researchers say that blueberry extracts have shown the ability to help prevent metabolic syndrome, a cluster of unhealthy conditions that usually includes obesity. By promoting sugar intake into muscle cells, blueberry extracts encourage the conversion of sugar into energy, rather than stored fat.

Blueberries are anti-diabetic

Blueberry extracts improve glucose transport into cells, which helps lower blood sugar, prevent after-meal glucose spikes and reduce insulin resistance.

In one human study, obese subjects with insulin resistance who were given blueberry smoothies twice a day for six weeks improved their insulin sensitivity by fourfold, and experienced better blood sugar control.

Blueberries improve mobility in the elderly

Believe it or not, blueberries can help older people get around.

A study published in Applied Physiology, Nutrition and Metabolism showed that two cups of blueberries a day for six weeks caused significant improvements in the movement and mobility of elderly people, with increased walking speed, fewer step errors and better foot placement.

By reducing risk of falls and promoting mobility, blueberries help improve quality of life and preserve health.

Blueberries refresh, rejuvenate and repair the skin

Blueberries even provide beauty benefits. In several studies, blueberry extracts helped to restore skin thickness and firmness, promoted a smoother, more radiant appearance, and reduced fine lines and wrinkles.

Blueberries promote bone health

Blueberries can support the production and maintenance of strong, dense bones. By helping to create more active bone-reproducing cells, blueberry extracts can reduce post-menopausal bone loss and make bones more resistant to fracture.

Blueberries protect the eyes from degenerative disease

Blueberries can reduce damage to the eyes from ultraviolet light, improve cell survival and help to ward off macular degeneration.

Blueberries improve cognitive function

In extensive studies, blueberry extracts have been found to slow age-related damage to brain cells, protect memory-associated brain regions from oxidative damage, and improve overall cognitive function.

Researchers have found that blueberry extracts’ ability to enhance blood flow to the brain can caused marked increases in brain activity and improvements in working memory.

In addition, blueberry polyphenols can reduce the deposits of harmful beta amyloid proteins associated with Alzheimer’s disease.

How do I put blueberries to work for me?

Although some studies were conducted using blueberry juice or fresh, frozen or powdered berries, most used blueberry extracts as an inexpensive and effective way to obtain maximum blueberry benefits.

Of course, you can always blend fresh organic berries into smoothies, sprinkle berries in salads, add them to pancakes or nibble them out of hand as a snack.

Remember: wild blueberries are even more beneficial than their domestic counterparts.

If you are fortunate enough to live in an area of the country where blueberries grow wild, you can harvest a veritable bonanza of health-giving berries when in season. If this isn’t possible or practical, you can purchase frozen, dried or powdered wild blueberries.

Blueberries provide such a wealth of benefits that they can seem “almost too good to be true.” But, rest assured – cell, laboratory, animal and human studies are showing the extraordinary physical and mental benefits of these luscious little fruits.

Exploit their health-giving potential to the fullest, and enjoy a bowl or three.


Send comments to co@dadbyrn.com, Colby Glass, MLIS, Professor Emeritus