TREATING DIABETES

Your Diabetes didn’t just show up one fine day as Diabetes.

Your illness is your body trying to communicate to you that something is really wrong!

Your Diabetes is like a big, blinking NEON SIGN warning you – LOOK HERE. THERE’S SOMETHING WRONG HERE. This is a WARNING that there is an imbalance or a deficiency in your body that needs to be identified and serviced – just like that red, blinking light on your car’s dashboard when it too needs to be serviced.

In fact, your DIABETES once started as an imbalance or a deficiency which was left unidentified or untreated, and eventually progressed to DIABETES.

Now, here’s the big aha! moment:

Your DIABETES is being treated as a “symptom”. Meaning, the prescription medication, regular insulin injections, constant daily monitoring, etc. are all superficial treatments that treat the symptom itself, and mask the underlying cause which created the symptom, to begin with.

diabetes-777002__180

And, if left untreated, without identifying the underlying imbalance or deficiency, your DIABETES will eventually progress into a disease more acute and damaging than the DIABETES itself. Such as heart disease. Or kidney disease.

The reason I’m clearing this up with you is so you can start to pay attention to these big, blinking NEON SIGNS.

  1. YOUR NUTRITION: Most of us are just throwing junk food into our bodies because we don’t have the time for anything else, or we’re driven by taste and convenience. But our bodies are paying the price.
  2. SLEEP: One day of inadequate sleep is more damaging than six months of inadequate diet.
  3. EXERCISE: Prolonged sitting – which we are all subject to at work – and couch potato-ism at home affects the body’s metabolism and leaves it unable to utilise glucose properly.
  4. STRESS: the stress hormones raise sugar levels. Chronic stress leads to chronically raised sugar levels.
  5. TOXINS: environmental pollution, food additives and even mental pollution damage your systems.

A systematic approach to all these factors, including mind body balance, is the only way the body can achieve balance and regain its lost health.

Natural Ways to Control Your Blood Sugar

It’s Ramzan, time for fasting and also for feasting! Sadly, often time to gain weight!

What if you’re diabetic? Here’s how to eat and still control blood sugar levels.

1.Increase Your Fiber Intake

Try to include both soluble and insoluble fiber in your daily diet. Berries, nuts, vegetables and beans like rajma and chowli are a great way to slip in the fiber daily. Aim to include 40 to 50 grams of fiber in your daily regimen for every 1,000 calories you eat. You may want to start measuring the foods you eat each day until you are able to estimate how much fiber and carbohydrates you are eating.

2.Reduce Your Net Carbs

A low-net-carbohydrate diet reduces the stress on your body, reduces inflammation and reduces the amount insulin required to use the energy from the food you eat. You’ll want to reduce the number of net carbs you eat, for most people this ranges between 50 and 80 grams per day.This is calculated by taking the grams of carbs you’ve eaten and subtracting the number of grams of fiber. In this way a high-fiber diet also helps you to lower the amount of insulin you need to utilize your food for fuel.

3.High-Quality Fats

When you reduce your carbohydrates, what are you going to replace them with? Your best alternative is high quality, healthy fats necessary for heart health, feeding your brain and to modulate genetic regulation and prevent cancer. The idea that fats are bad for you, is OUTDATED.

Healthy fats include:

Avocados Coconut oil Organic butter from organic grass-fed milk
Organic raw nuts Olives and Olive oil Grass-fed meat
Organic pastured eggs Palm oil

4.Exercise

Exercise helps your cells become  sensitive to leptin. This reduces your potential resistance to insulin and therefore your risk of diabetes.

5.Hydration

When you become dehydrated, your liver will secrete a hormone that increases your blood sugar. As you hydrate blood sugar levels lower naturally.

Stay well hydrated by monitoring the color of your urine during the day. The color should be light yellow. Sometimes your first indication your body requires more water is the sensation of being hungry. Drink a large glass of water first and wait 20 minutes to determine if you’re really hungry or you were thirsty.

6.Reduce Your Stress

When you become stressed your body secretes cortisol and glucagon, both of which affect your blood sugar levels. Control your stress levels using exercise, meditation, yoga, prayer or relaxation techniques. These techniques may reduce your stress and correct insulin secretion problems. Combined with strategies that reduce your insulin resistance, you may help to prevent diabetes.

7.Sleep

Enough quality sleep is necessary to feel good and experience good health. Poor sleeping habits may reduce insulin sensitivity and promote weight gain.

Diabetes is not a sentence! It’s easily reversed.

How Diabetes can break your Heart

Diabetes is a chronic illness and can cause fear once slapped with the diagnosis. Fear of complications like kidney, eye and limb damage. What is less well known is that diabetes also raises the risk of heart disease by four to five times compared with people without the disease. The treatment goals for people with diabetes are more strict than those for people without diabetes. In a study, out of 20,000 Indian patients with type 2 diabetes mellitus, 60% had coronary artery disease .
Even when glucose levels are under control it greatly increases the risk of heart disease and stroke. That’s because people with diabetes may have the following conditions that contribute to their risk for developing cardiovascular disease.
• High blood pressure
When patients have both hypertension and diabetes, which is a common combination, their risk for cardiovascular disease doubles.
• Abnormal cholesterol and high triglycerides
Patients with diabetes often have unhealthy cholesterol levels including high LDL (“bad”) cholesterol, low HDL (“good”) cholesterol, and high triglycerides.
• Obesity is a major risk factor for cardiovascular disease and has been strongly associated with insulin resistance. Obesity and insulin resistance also have been associated with other risk factors, including high blood pressure.
• Lack of physical activity is another major risk factor for insulin resistance and cardiovascular disease. For overall cardiovascular health, the American Heart Association recommends a minimum of 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 min/week.
• Poorly controlled blood sugars (too high) or out of normal range
Diabetes can cause blood sugar to rise to dangerous levels.
• Smoking puts individuals, diabetic or not, at higher risk for heart disease and stroke.

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The ABC’s of diabetes control
Having diabetes increases your risk for cardiovascular disease, including heart attack and stroke. If you have diabetes, you should pay close attention to the factors which can increase your risk for heart trouble. These are often referred to as the “ABC’s:
• hemoglobin A1c (HbA1c) blood sugar test
• Blood pressure
• Cholesterol.
“ABC” Goals
HbA1c Less than 5.5%
Blood pressure Less than 130/80 mm Hg
LDL (bad) cholesterol Less than 100 mg/dL
Triglycerides Less than 100 mg/dL
HDL (good) cholesterol More than 50 mg/dL in men and 60 mg/dL in women
And also
Fasting Serum Insulin 2 – 5 IU/ml

HbA1C above 6% indicates higher risk of Kidney Failure. Above 4.6%, risk of CVD doubles for every 1% rise in HbA1C, which measures blood sugar control over the preceding 3 months. In a French study, people with Diabetic Retinopathy averaged an FBS of 130mg% and HbA1c OF 6.4% over a period of 9 years. While those without eye damage averaged an FBS of 108mg% and an HbA1C of 5.7%.

An Integrative medicine approach will help not just control your diabetes but actually reverse it, so that you are healthy Again. No more diabetes! No more drugs, no more doctors!

How to Reverse Type 2 diabetes

Diabetes rates are skyrocketing. Complications lead to heart attacks, strokes, amputations, blindness, kidney failure, and memory loss. The #1 cause of death for people with diabetes is from cardiovascular disease.

Almost 20% of people over age 65 have type 2 diabetes. Diabetics have a lifestyle that doesn’t match their genetic needs; change their lifestyle and their diabetes problem usually goes away.

I offer programs that have helped patients bring their blood sugar levels back to normal. Even patients on insulin, with advanced diabetic complications have become medication-free and achieved normal blood sugar control.

So What Changes Have Helped Reverse Type 2 Diabetes?

There is no single choice and no magic bullet to correct this problem. But the combination of three activities is remarkably helpful:

  1. Add activity daily
  2. Avoid refined carbs and sugars
  3. Eat more smart foods

Activity

Daily activity is essential. You may wonder, why I start with activity instead of food. Let’s start with what causes this problem in the first place.

When you eat food, the food energy is absorbed as sugar (glucose). This becomes stored in your muscle cells as glycogen, available as energy for your next work out. The problem is that if you keep eating, but you don’t burn it, the muscle cells become overloaded with glycogen. Insulin pushes this glucose into muscle cells. When muscle cells shut their doors and don’t respond, your tissues become resistant to insulin’s message to store energy. The energy next travels to your liver and is stored as liver fat, plus converted into artery clogging triglycerides. At some point, blood sugar levels jump into the “high blood sugar zone”, and your body becomes ineffective at lowering blood sugar after you eat. High blood sugar levels accelerate every aspect of aging—your brain shrinks, your arteries grow plaque, your cancer risk grows and your health falls apart.

So if the first step to insulin resistance is excessive glycogen storage in muscle cells, then removing glycogen through exercise is an incredibly effective way to bring blood sugar regulation and your health back to normal. Most people need at least 30 minutes of aerobic activity every day to deplete sugar stored in muscle tissue.

Avoid Refined Carbs and Sugar

The second treatment is to decrease blood sugar from entering the blood stream. The simple way to do this is to avoid high glycemic load foods. Glycemic load refers to the amount of sugar that reaches your blood stream from one serving of a specific food. The simple way to avoid a jump in blood sugar levels is to eliminate all sugar, grains, and anything made with flour from your eating plan. A few other high glycemic load foods that should be avoided are: potatoes, bananas, dried fruit, and fruit juice.

Eat More Smart Foods

So what should you eat? The focus is to eat every day at least:

  • Five servings of smart fat (avocado, nuts, olive or nut oil, coconut products, dark chocolate, cold water fatty fish)
  • Five servings of clean protein (grass-fed beef, cage-free and organic-fed poultry and eggs, wild fish, beans, organic soy products, and organic yogurt.
  • And ten servings of low-glycemic fiber (from vegetables, fruits, beans, nuts, and dark chocolate)
  • Plus, add extra spices and herbs for flavor and to lower inflammation.

The reality is that you can prevent and reverse type 2 diabetes and also help your heart, brain, and waistline by adding smart foods and following these simple concepts every day.

Monk Fruit Sweetener

With many people now avoiding sugar, natural alternative sweeteners have become important. One popular sweetener is monk fruit extract. It is natural, contains zero calories and is 100–250 times sweeter than sugar. It is also thought to have antioxidant properties.

Monk fruit, also known as “luo han guo” or the “Buddha fruit”,is a small, round fruit grown in Southeast Asia. Monk fruit has been used for centuries in traditional Chinese medicine, but the FDA didn’t approve its use as a sweetener until 2010.

Monk fruit sweetener is created by removing the seeds and skin of the fruit, crushing it and collecting the juice, which is then dried and turned into a concentrated powder.

This is what monk fruit looks like:

Monk Fruit on Mat

 

Monk fruit extract actually gets its intense sweetness from unique antioxidants called mogrosides. During processing, mogrosides are separated from the fresh-pressed juice of the monk fruit. Therefore, monk fruit sweetener does not contain fructose or glucose.

Depending on the amount of mogrosides present, monk fruit extract can provide a level of sweetness around 100–250 times greater than table sugar. In fact, many manufacturers mix monk fruit sweetener with other natural products such as inulin or erythritol to reduce the intensity of the sweetness.

Monk fruit extract is now used as a stand-alone sweetener, as an ingredient in foods or drinks, as a flavor enhancer or as a component of other sweetener blends.

Monk Fruit Sweetener could aid in Weight Management.

Some studies have shown that the mogrosides have antioxidant and anti-inflammatory properties, which are likely to contribute to other health benefits, including the prevention of cancer and complications in diabetes.

Is Monk Fruit Sweetener Safe?

There aren’t many studies available on monk fruit sweetener in humans. However, it is generally recognized as safe.It has been used as a food for hundreds of years, and there have been no reported negative side effects from consuming monk fruit sweetener.

Take Home Message

Although more research is needed, monk fruit sweetener appears to be a safe and healthy sweetener. It is a natural, calorie-free alternative to sugar and other sweeteners, and may even provide health benefits.

There are always simple, natural ways to avoid sugar and help in the fight against diabetes.

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Seaweed and sea vegetables have many benefits.

 

 

but, like the vacation we talked about is like what you said?

 

Are you fond of eating seaweed? Or maybe you’re never tried it. Aside from being an anti-cancer fighting food, these nutritional benefits may persuade you to become an advocate of eating ocean vegetables:

  • Seaweed has an alkalizing effect. Much of what is eaten today is acidic in nature and that’s definitely not beneficial for health. In order to help restore your body’s pH level, you need to eat more alkaline foods such as seaweed.
  • It may be better than milk. Seaweed is ten times richer in calcium than your favorite milk!
  • It helps purify our blood. The chemical composition of these ocean vegetables is similar to that of blood plasma; hence, eating seaweed is a great way to keep your blood free from toxins.
  • It is rich in chlorophyll, especially the green seaweed. Chlorophyll is the green pigment coloration that makes sea vegetables green. Chlorophyll is a natural and powerful detoxifying agent that helps eliminate toxins and other waste pollutants from your body.
  • It can help you achieve a shaped body. Since seaweed is naturally rich in iodine, it helps your thyroid gland to maintain a healthy metabolism which is needed in regulating your body weight. Eating ocean vegetables can help you lose weight because it breaks the chemical bonds of fat cells.
  • It can support you in stressful times. Seaweed contains magnesium, pantothenic acid, and riboflavin which are necessary for producing enough energy to face the stressful and tough day ahead.

Eat healthy to Stay healthy.

What is BPA and Why is it Bad for You?

Woman Inspecting Oil Bottle With Magnifying GlassBPA is an industrial chemical that is added to many products.

These days, BPA-containing plastics are commonly used in food containers, baby bottles and other things.

BPA is also used to make epoxy resins, which are put on the inner lining of canned food containers to keep the metal from corroding and breaking.

 

Canned FoodsCommon products that may contain BPA include:

  • Items packaged in plastic containers.
  • Canned foods.
  • Toiletries.
  • Feminine hygiene products.
  • Thermal printer receipts.
  • CDs and DVDs.
  • Household electronics.
  • Eyeglass lenses.
  • Sports equipment.
  • Dental filling sealants.

Many manufacturers have now switched to BPA-free products, in which BPA has been replaced by bisphenol-S (BPS) or bisphenol-F (BPF),but these may disrupt the function of your cells in a way similar to BPA. Thus, BPA-free bottles may not be the solution.

The main source of BPA exposure is through your diet.

Another study had participants eat one serving of either fresh or canned soup daily for 5 days. Urine levels of BPA were 1,221% higher in those who consumed the canned soup.

Additionally, the World Health Organization (WHO) reported that BPA levels in breastfed babies were up to 8 times lower than those measured in babies fed liquid formula from BPA-containing bottles.

Scientist Holding Plastic Water Bottle

BPA’s Biological Mechanisms

1. BPA has a similar structure as the hormone estrogen. It may bind to estrogen receptors and affect the function of your body.

2. Several studies have shown that BPA can negatively affect many aspects of both male and female fertility.

3. BPA exposure during early life may influence birth weight, hormonal development, behavior and cancer risk in later life.

4. Higher BPA levels seem to be linked to an increased risk of type 2 diabetes, high blood pressure and heart disease.

5. BPA May Raise Your Risk of Obesity

6. BPA May Cause Other Health Problems

  • Polycystic ovary syndrome (PCOS)
  • Premature delivery
  • Asthma: Early childhood exposure to BPA was linked to wheezing in later childhood.
  • Liver function: Higher BPA levels were linked to a 29% higher risk of abnormal liver enzyme levels.
  • Immune function: BPA levels may be linked to worse immune function.
  • Thyroid function: Higher BPA levels were linked to abnormal levels of thyroid hormones.
  • Brain function: African green monkeys exposed to BPA levels judged safe by the EPA showed loss of connections between brain cells.
How to Minimize Your Exposure to BPA

Glass Bottles

  • Avoid packaged foods: Eat mostly fresh, whole foods. Stay away from canned foods or foods packaged in plastic containers, especially if labeled with recycling numbers 3, 7 or the letters “PC.”
  • Drink from glass  or metal bottles and use glass baby bottles instead of plastic ones.
  • Stay away from BPA products: As much as possible, limit your contact with receipts, and do not use plastic wrap to store or transport food.
  • Don’t microwave plastic: Microwave and store food in glass rather than plastic.
  • Be careful when washing plastics: Avoid using harsh detergents when washing plastic containers, and do not wash them in the dishwasher.
  • Don’t buy plastic baby toys: Opt for toys made from natural materials rather than plastic, especially for toys that your little one is likely to suck or chew on.
  • Buy powdered infant formula: Some recommend powders over liquids from BPA containers, as liquid is likely to absorb more BPA from the container.
  • Switch to organic toiletries: These include organic shampoo, toothpaste, deodorant and cosmetics. EWG’s Skin Deep database is a good resource to help you find products free of BPA or other dangerous chemicals.
  • Purchase safe hygiene products: Replace conventional tampons and sanitary pads with safer alternatives, such as the organic ones from Natracare.

Adapted from Alina Petre, MS, RD

Be Informed, Stay Healthy.

The Ketogenic Diet 101: A Detailed Beginner’s Guide

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits.

Over 20 studies show that this type of diet can help you lose weight and improve health.Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.

What is a Ketogenic Diet?

The ketogenic diet involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

Ketogenic Diets Can Help You Lose Weight

Weight Scale

A ketogenic diet is an effective way to lose weight and lower risk factors for disease. In fact, research shows that the ketogenic diet is far superior to the recommended low-fat diet. What’s more, the diet is so filling that you can lose weight without counting calories.

Ketogenic Diets for Diabetes and Prediabetes

Blood Glucose Meter and Strips

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome. One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.

Another study in patients with type 2 diabetes found that 7 of the 21 participants were able to stop all diabetes medications.

Other Health Benefits of the Ketogenic Diet

The ketogenic diet actually originated as a tool for treating neurological diseases, such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

  • Heart disease: The ketogenic diet can reduce risk factors like body fat, HDL levels, blood pressure and blood sugar.
  • Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth.
  • Alzheimer’s disease: The diet may reduce symptoms of Alzheimer’s and slow down the disease’s progression.
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
  • Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease.
  • Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
  • Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury.
  • Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.
Foods to Avoid

In short, any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, zucchini, butternut squash, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Foods to Eat

Thumbs Up Man With Salmon Avocado and Almonds

You should base the majority of your meals around these foods:

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: Such as salmon, trout, tuna and mackerel.
  • Eggs: Look for pastured or omega-3 whole eggs.
  • Butter and cream: Look for grass-fed when possible.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Condiments: You can use salt, pepper and various healthy herbs and spices.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

As vegetarians, we can substitute sprouts, paneer, tofu and various beans. However, these cannot provide protein in the desired amounts, without a corresponding increase in the amount of carbs consumed. I have found that supplementation with a good quality protein is essential.

Cheese

 Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and seeds, and dark chocolate.

Just avoid the roti and chawal, and go for dal, sabzi, salad, cheese, meats and curries. That’s what I did and I have lost 12 kg so far.

A Ketogenic Diet is Great, But Not For Everyone

A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health. It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight. And, as with any diet, it will only work if you are consistent and stick with it in the long-term.

That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.

From Rudy Mawer, BSc, CISSN |

21 Nutrition Myths, Debunked by Science

Woman Using a Banana as a TelephoneMainstream nutrition is full of nonsense.

Despite clear advancements in nutrition science, the old myths don’t seem to be going anywhere.

Here are 20 mainstream nutrition myths that have been debunked by scientific research.

Myth 1: The Healthiest Diet is a Low-Fat, High-Carb Diet With Lots of Grains

Several decades ago, the entire population was advised to eat a low-fat, high-carb diet. At the time, not a single study had demonstrated that this diet could actually prevent disease. Since then, many high quality studies have been done, including the Women’s Health Initiative, which is the largest nutrition study in history.

The results were clear… this diet does not cause weight loss, prevent cancer OR reduce the risk of heart disease.

Myth 2: Salt Should be Restricted in Order to Lower Blood Pressure and Reduce Heart Attacks and Strokes

Salt Shaker and Pile

The salt myth is still alive and kicking, even though there has never been any good scientific support for it. Although lowering salt can reduce blood pressure by 1-5 mm/Hg on average, it doesn’t have any effect on heart attacks, strokes or death.

Myth 3: It is Best to Eat Many, Small Meals Throughout The Day to “Stoke The Metabolic Flame”

Studies clearly disagree with this. Eating 2-3 meals per day has the exact same effect on total calories burned as eating 5-6 (or more) smaller meals.

There are even studies showing that eating too often can be harmful… a new study came out recently showing that more frequent meals dramatically increased liver and abdominal fat on a high calorie diet.

Myth 4: Egg Yolks Should be Avoided Because They Are High in Cholesterol, Which Drives Heart Disease

Eggs in a Basket

Cholesterol in the diet has remarkably little effect on cholesterol in the blood, at least for the majority of people.

Studies have shown that eggs raise the “good” cholesterol and don’t raise risk of heart disease.

One review of 17 studies with a total of 263,938 participants showed that eating eggs had no effect on the risk of heart disease or stroke in non-diabetic individuals.

Whole eggs really are among the most nutritious foods on the planet and almost all the nutrients are found in the yolks.

Telling people to throw the yolks away may just be the most ridiculous advice in the history of nutrition.

Myth 5: Eat ‘Whole’ Grains

Bread

Wheat has been a part of the diet for a very long time, but it changed due to genetic tampering in the 1960s. The “new” wheat is significantly less nutritious than the older varieties and may increase cholesterol levels and inflammatory markers. It also causes symptoms like pain, bloating, tiredness and reduced quality of life in patients with irritable bowel syndrome.

Myth 6: Saturated Fat Raises LDL Cholesterol in The Blood, Increasing Risk of Heart Attacks

Foods High in Saturated Fat

Several massive review studies have recently shown that saturated fat is NOT linked to an increased risk of death from heart disease or stroke.

 

The truth is that saturated fats raise HDL (the “good”) cholesterol and change the LDL particles from small to Large LDL, which is linked to reduced risk.

For most people, eating reasonable amounts of saturated fat is perfectly safe and downright healthy.

Myth 7: Coffee is Unhealthy and Should be Avoided

Coffee has long been considered unhealthy, mainly because of the caffeine. However, most of the studies actually show that coffee has powerful health benefits.

Man Drinking a Cup of Coffee

This may be due to the fact that coffee is the biggest source of antioxidants in the Western diet, outranking both fruits and vegetables… combined.

Coffee drinkers have a much lower risk of depression, type 2 diabetes, Alzheimer’s, Parkinson’s… and some studies even show that they live longer than people who don’t drink coffee).

Myth 8: To Lose Weight,  Eat Less Fat

Bacon

Fat is the stuff that is under our skin, making us look soft and puffy.

Therefore it seems logical that eating fat would give us even more of it.

However, this depends entirely on the context. Diets that are high in fat AND carbs can make you fat, but it’s not because of the fat.

In fact, diets that are high in fat (but low in carbs) consistently lead to more weight loss than low-fat diets… even when the low-fat groups restrict calories.

Myth 9: A High-Protein Diet Increases Strain on The Kidneys and Raises Your Risk of Kidney Disease

Raw Lamb Chops

Although it is true that people with established kidney disease should cut back on protein, this is absolutely not true of otherwise healthy people.

Numerous studies, even in athletes that eat large amounts of protein, show that a high protein intake is perfectly safe.

In fact, a higher protein intake lowers blood pressure and helps fight type 2 diabetes… which are two of the main risk factors for kidney failure.

Also let’s not forget that protein reduces appetite and supports weight loss, but obesity is another strong risk factor for kidney failure.

Myth 10: Full-Fat Dairy Products Are High in Saturated Fat and Calories… Raising The Risk of Heart Disease and Obesity

Dairy Products

Eating full-fat dairy product is not linked to increased heart disease and is even associated with a lower risk of obesity.

In countries where cows are grass-fed, eating full-fat dairy is actually associated with up to a 69% lower risk of heart disease.

If anything, the main benefits of dairy are due to the fatty components. Therefore, choosing low-fat dairy products is a terrible idea.

Myth 11: All Calories are created equal

Woman With Fruit And Junk Food on The Table

It is simply false that “all calories are created equal.”

Different foods go through different metabolic pathways and have direct effects on fat burning and the hormones and brain centers that regulate appetite.

A high protein diet, for example, can increase the metabolic rate by 80 to 100 calories per day and significantly reduce appetite. In one study, such a diet made people automatically eat 441 fewer calories per day. They also lost 11 pounds in 12 weeks, just by adding protein to their diet.

There are many more examples of different foods having vastly different effects on hunger, hormones and health. Because a calorie is not just a calorie.

Myth 12: Low-Fat Foods Are Healthy

Yogurt

When the low-fat guidelines first came out, the food manufacturers responded with all sorts of low-fat “health foods.”

The problem is… these foods taste horrible when the fat is removed, so the food manufacturers added a whole bunch of sugar instead.

The truth is, excess sugar is incredibly harmful, while the fat naturally present in food is not.

Myth 13: Red Meat Consumption Raises The Risk of All Sorts of Diseases… Including Heart Disease, Type 2 Diabetes and Cancer

Meat

We are constantly warned about the “dangers” of eating red meat. It is true that some studies have shown negative effects, but they were usually lumping processed and unprocessed meat together.

The largest studies (one with over 1 million people, the other with over 400 thousand) show that unprocessed red meat is not linked to increased heart disease or type 2 diabetes.

So… don’t be afraid of eating meat. Just make sure to eat unprocessed meat and don’t overcook it, because eating too much burnt meat may be harmful. That means butter chicken is safe, chicken tikka could be harmful.

Myth 14: The Only People Who Should go Gluten-Free Are Patients With Celiac Disease, About 1% of The Population

Young Man Eating Bread

It is often claimed that no one benefits from a gluten-free diet except patients with celiac disease. This is the most severe form of gluten intolerance, affecting under 1% of people. But another condition called gluten sensitivity is much more common and may affect about 6-8% of people. Studies have also shown that gluten-free diets can reduce symptoms of irritable bowel syndrome, schizophrenia, autism and epilepsy.

Myth 15: Losing Weight is All About Willpower and Eating Less, Exercising More

Woman Standing on The Scale, Frustrated

Weight loss (and gain) is often assumed to be all about willpower and “calories in vs calories out.”

But this is completely inaccurate.

The human body is a highly complex biological system with many hormones and brain centers that regulate when, what and how much we eat.

It is well known that genetics, hormones and various external factors have a huge impact on body weight.

Junk food can also be downright addictive, making people quite literally lose control over their consumption .

Myth 16: Saturated Fats and Trans Fats are Similar… They’re The “Bad” Fats That we Need to Avoid

A Single Butter Curl

The mainstream health organizations often lump saturated and artificial trans fats in the same category… calling them the “bad” fats.

It is true that trans fats are harmful. They are linked to insulin resistance and metabolic problems, drastically raising the risk of heart disease.

However, saturated fat is harmless, so it makes absolutely no sense to group the two together.

Interestingly, these same organizations also advise us to eat vegetable oils like soybean and canola oils. But these oils are actually loaded with unhealthy fats… one study found that 0.56-4.2% of the fatty acids in them are toxic trans fats!

Myth 17: Protein Leaches Calcium From The Bones and Raises The Risk of Osteoporosis

Protein Rich Foods

Although it is true that a high protein intake increases calcium excretion in the short-term, this effect does not persist in the long-term.

The truth is that a high protein intake is linked to a massively reduced risk of osteoporosis and fractures in old age.

This is one example of where blindly following the conventional nutritional wisdom will have the exact opposite effect of what was intended!

Myth 18: Low-Carb Diets Are Dangerous and Increase Your Risk of Heart and Kidney Disease

Low-carb diets have been popular for many decades now.

Man at a Restaurant Eating Steak

Mainstream nutrition professionals have constantly warned us that these diets will end up clogging our arteries.

However, since the year 2002, over 20 studies have been conducted on the low-carb diet. Low-carb diets actually cause more weight loss and improve most risk factors for heart disease more than the low-fat diet.

Myth 19: Sugar is Mainly Harmful Because it Supplies “Empty” Calories

Glass Full Of Sugar Cubes

When consumed in excess, sugar can cause severe metabolic problems. Many experts now believe that sugar may be driving some of the world’s biggest killers… including obesity, heart disease, diabetes and even cancer.

Myth 20: Refined Seed- and Vegetable Oils Like Soybean and Corn Oils Lower Cholesterol and Are Super Healthy

The truth is that several studies have shown that these oils increase the risk of death, from both heart disease and cancer. Even though these oils have been shown to cause heart disease and kill people, the mainstream health organizations are still telling us to eat them.

They just don’t get it… when we replace real foods with processed fake foods, we become fat and sick.

Myth 21: Eating a ‘Healthy Diet’ is enough. Supplements are not necessary

This is a very common belief among the population, and the tragedy is that the medical community contributes to the spreading of this lie. The reason is that as doctors, our teaching of Nutrition during medical studies, is  almost non-existent. So for all practical purposes, your doctor is no better than your grandma when it comes to nutrition. In fact, grandma’s knowledge, backed by tradition and culture, is often accurate.

WHO recommends that all adults take a MultiVitamin supplement daily. Vitamin D levels are inadequate in majority of the population.

We know that micronutrients like vitamins and minerals are part of vital reactions in the body, without which the body cannot function effectively and gradually succumbs to illness.

So targeted supplements can be literally life saving.

Be Informed. Stay Healthy.

From Kris Gunnars, BSc |

How to Do the Perfect Squat

 Squats are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, and sneakily strengthen the core. Squats may help improve balance and coordination, as well as bone density .

How to do the perfect Squat:

The Bodyweight Squat

1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.

2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It’s important to maintain a neutral spine throughout the movement.

3. Extend arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up.

4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.

5. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.

6. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably). Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low.

7. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.

Squat Snafus (and How to Fix Them)

Mistake No. 1: Not dropping down low enough

The fix: Take a slightly wider stance, which allows the body to stay steady while it squats deeper, and engages more muscle groups. It’s easy to want to squat just low enough so the thighs are parallel with the ground, but squats can be much more effective when we drop as low as possible (the hip joint lower than the knee joint) while still maintaining good form, Greatist Expert and trainer Dan Trink says.

Mistake No. 2: The knees drift inward

The fix: Turn the toes out (between 5 and 20 degrees, to be technical) to keep knees from caving inward. Knees should track in line with both the ankles and the hips to help avoid injury and get deep in the squat.

Mistake No. 3: The body leans too far forward

The fix: Put most of your weight in the heels when lowering into a squat. The weight distribution will help keep the torso upright throughout the entire movement rather than causing you to teeter forward. It will also help keep the hips back and down, outside of the heels. Think of spreading the floor apart by driving outward through the back/outer portion of the heel.

Mistake No. 4: Descending too quickly

The fix: When weight is added, moving too quickly could increase chances of injury. It’s okay to explode with power when returning to a standing position (so long as the body remains controlled), but sitting into the squat should be a little slower to maintain proper form.

Mistake No. 5: Not warming up

The fix: Warming up is important before taking on such a complex move. It’ll help prepare the body’s joints and muscles for movement, and might even help prevent injury once heavy lifting gets underway. Jumping rope, rowing, and doing bodyweight squats help prep the body for movement. If squatting with a loaded bar, start with an empty bar and add weight slowly.

Thanks to Erica Giovinazzo for demonstrating the movements.

Thanks to Greatist, posted as is.

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