Category Archives: anti-aging

How to Reverse Type 2 diabetes

Leave a reply

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

Leave a reply

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.

|

Seaweed and sea vegetables have many benefits.

Leave a reply

 

 

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?

Leave a reply

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

Leave a reply

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 |