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.
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
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,
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.
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.
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.
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.
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 don’t have the time to add details about a certain meal.
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.
The website is full of resources on a variety of topics.
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.
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.
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&
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.
Calories Burned Results
Activity Calories Burned
Brush teeth 17
Washing dishes 26
Situps / crunches - moderate 31
Walking 2 mph 32
Putting away Groceries 92
Driving 30 min. 146
Reading 1hr 146
Calisthenics / exercise - moderate 156
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:
Medications used to treat type 2 diabetes--insulin [worst]
Beta-blockers (prescribed for high blood pressure, and some heart conditions)
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 don’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 don’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.
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 don'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.
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.
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.
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 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.
Broccoli and other related greens
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.
Garcinia cambogia (hydroxycitric acid)
Momordica charantia (Chinese bitter melon)
Sauropus androgynus (sweet leaf bush)
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.
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 trazodone, 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.
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.
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, don'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 done 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!
5 Superfoods You're Probably Not Eating
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
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
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
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.
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 done 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.”
6 Surprising Foods You Don't Need to Refrigerate Jams and Jellies Don'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.
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
Of course, you know that arsenic is a deadly poison…
Arsenic Than the EPA Allows for Drinking Water!
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.”
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%!
Don’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.
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 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 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.
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:
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:
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
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.