by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

Pistachios are one of my absolute favorite nuts both in terms of taste AND nutrition.

When I was a kid, my parents always bought these huge bags of pistachios and I loved snacking on them all day long.

Later on, as a Nutritionist, I learned that pistachios are also one of the most beneficial nuts for your health, as they are loaded with vitamins, minerals, phytochemicals, and even have a better fatty acid profile than many other popular nuts like almonds.

Pistachios are rich in beneficial nutrients like flavanols, selenium, lutein, beta carotene, zeaxanthin, b6, and tocopherols. Studies show that pistachios are one of the best nuts for your heart health too!

Other studies also show that pistachios improve libido, improve blood sugar, and increase fat loss when consumed regularly.

Pistachios also help to feed the good bacteria in your gut and thereby improve gut health.

They really are a super-nut!

One of my favorite ways to snack on pistachios is with some good dark chocolate. And since dark chocolate is also known to improve gut health, lower blood pressure, and improve heart health, in my opinion, pistachios and dark chocolate together are a powerful combo to supercharge your health all while enjoying incredible taste!

But speaking of chocolate, did you know that there’s ONE specific unique form of chocolate that can nearly DOUBLE your GLP-1 levels in a matter of hours?

And this means your metabolism fires up and you slim down faster.

However, most people have never heard of this specific type of chocolate that I’m referring to here, and yet this chocolate is proven to boost your fat loss, lower blood pressure, and improve your gut microbiome.

I have a free gift for my readers!

I get to give away give away FREE copies of “15-Minute Burn Cookbook”

Inside you’ll find 80 delicious recipes that just take 15 minutes to make…

And are perfect to melt 15lbs by next month!

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>> Click here to claim your FREE “15-Minute Burn Cookbook” (24hrs left before it’s gone)

Hope you enjoy!

The post Pistachios & Chocolate: this combo burns fat, lowers blood pressure, feeds a healthy gut appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day.

By Susan Patterson, TheAlternativeDaily.com

Coconut oil has been gaining a lot of popularity in the fast growing community of health conscious people. People in Asia and the Pacific Rim have used coconut products for thousands of years. They drank the milk, ate the flesh, turned the tree sap into sweet syrup, and weaved baskets with the leaves of coconut trees. In the 1950s, coconut oil, which you receive when you press the meat of the coconut, could be found in every household.

With the low-fat craze that swept through the Western world, coconut oil gave way to margarine and vegetable oils. The “experts” demonized saturated fats. People touted highly processed vegetable oils as heart-healthy, but only in very small amounts.

Fortunately, coconut oil is seeing a comeback of epic proportions. From slathering your baby’s bottom to cooking up some fabulous-tasting eggs, coconut oil is making its way to the top of the charts. How about putting some coconut oil into your morning cup of coffee?

Of course, those who have been using coconut oil for years never truly believed the lipid hypothesis that said saturated fat was bad for us. More and more evidence is being uncovered to say just the opposite.

What is coconut oil?

Coconut oil is a medium-chain fatty acid with a high saturation level. The main fats in coconut oil are caprylic acid, lauric acid and capric acid. Most fats take much more effort from the body to be digested (26 steps), whereas coconut oil is digested much easier (3 steps). Because it is a medium-chain fatty acid, coconut oil is processed by the liver, so it is converted into energy rather than stored as fat.

Coconut oil is a solid at room temperatures and it has an amazing shelf life due its saturation. It is also an ideal oil to cook with because medium-chain fatty acids are much more stable and will not break down during cooking.

Healthy saturated fat is not only good for us, but essential for numerous bodily functions. Did you know that more than half your brain is made up of saturated fat? Coconut oil is described as one of the healthiest saturated fats on the earth.

Coconuts are revered by people all over the world for their amazing medical and nutritional properties. They have been used for ages by diverse cultures and races, all of whom respect the magnificent qualities of this tree-growing nut. Fortunately, the Western world is quickly catching on. Now there are even numerous studies supporting some of the health claims that so many of us already know to be true.

Medicinal uses for coconut

In traditional medicine, people use coconut for a wide number of health problems. These include kidney stones, nausea, rash, scurvy, infections, wounds, asthma, colds, constipation, cough, earaches, fevers, jaundice, kidney stones, lice and ulcers, to name a few.

Modern medicine is finally coming alongside traditional medicine and echoing the amazing health benefits of coconut. Published studies in a number of prominent health journals note the benefits of various forms of coconut.

Several studies have confirmed that coconut oil has the ability to increase the good cholesterol HDL. In other studies, women and men were fed a diet containing coconut oil and butter. Researchers found that coconut oil increased energy in study participants and was able to help with weight maintenance or weight loss.

What is even more amazing are the results of a study of women with stage III and stage IV breast cancer. The 60 women were fed a diet containing virgin coconut oil and experienced an overall improved quality of life. Coconut oil also reduced the side effects of chemotherapy.

Other benefits of coconut oil

As you can see, saturated fat isn’t necessarily the bad guy, when it is from a good source like coconut oil. The lauric acid in coconut oil can actually prevent high blood pressure. Below, find a list of other proven health benefits of coconut oil which will make you want to run to the store and stock up on this amazing fat.

Proven treatment of Alzheimer’s disease

The brain produces its own insulin in healthy people. In people with Alzheimer’s disease, this function is limited or stopped. The ketones produced through coconut oil consumption increase energy for people with Alzheimer’s and can help improve brain function.

Reduces inflammation markers

A study conducted in India found that the antioxidants in coconut oil were able to reduce inflammation in study participants when taken regularly. Researchers have also found coconut oil to be of great value to people with arthritis.

Antibacterial, antifungal and antiviral properties

It is the lauric acid present in coconut oil that has been credited with helping treat parasites, like candida. It is necessary to use coconut oil on a daily basis and usually several times a day.

Improves endurance

The liver processes coconut oil, so it provides a quick boost of energy and endurance. This makes it extremely valuable for athletes, especially those needing a lot of energy for longer workouts.

Helps slow down aging process

The antioxidants in coconut oil can slow the aging process, as stress on the liver is decreased and detoxification is increased.

Prevents osteoporosis

The antioxidants in coconut oil fight free radicals and reduce oxidative stress, both of which count as the main culprits for osteoporosis. Additionally, coconut oil increases calcium absorption. Researchers have found that bone loss due to osteoporosis decreases in patients who take coconut oil regularly.

Coconut in coffee

Replacing processed coffee creamers with organic coconut oil is a smart move. Although it may sound strange, the result is actually quite delicious and highly nutritious. The combination of caffeine and saturated fat gives the body a lasting energy boost.

Prepare a tropical twisted coffee drink by brewing a high-quality organic cup of coffee and place it in a blender. Add in one tablespoon of organic coconut oil, blend and enjoy.

The resulting coffee drink is frothy and rich, with a wonderfully smooth taste that is very satisfying. If you like your coffee sweetened, add one teaspoon of coconut crystals.

Add coconut oil to your coffee for a great way to supercharge. Give your body a burst of energy to make it through the day, not to mention all of the other amazing health benefits of coconut!

Supercharging your morning can be as simple as adding coconut oil to your coffee—and believe it or not, a unique form of chocolate can regulate blood sugar levels as well as your appetite.

Costa Rican blue zone dessert helps them live to 100

Most Americans think eating sweets for breakfast is unhealthy…

But according to Stanford researchers, there’s one delicious “dessert” food that Costa Ricans in the famous “blue zone” there eat each morning that…

✅ Keeps them lean even into their 70s, 80s, and 90s…
✅ Slows blood sugar spikes, and maintains healthy insulin sensitivity…
✅ Keeps their blood pressure at normal healthy levels…
✅ Keeps their hearts and arteries strong and clean well into old age, with a striking lack of heart disease in their population…
✅ Even helps them have 7x more Centenarians than Japanese people…

So what’s the #1 “dessert” food that helps Costa Ricans live healthy, lean, and energetic past 100?

Click below to discover Costa Rica’s Blue Zone secret:

>> Eat this Costa Rican longevity “dessert” for breakfast.

P.S. Here’s the crazy part – while Costa Ricans are living longer with this morning ritual, Americans trying it are losing 7 lbs in a couple weeks as a “side effect.” Not a bad bonus, right?

Original article is found here.

The post Coconut Oil In Your Morning Coffee? Absolutely appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I love rice, but don’t like to eat a lot of carbohydrates anymore. I find that many carbohydrates, especially grains like rice, easily make my blood sugar levels jump. And in terms of health and longevity, keeping blood sugar levels low and stable is the name of the game.

This delicious meal is easy to make, full of massive nutrition, and low carb as well. I recommend using wild caught sockeye salmon for the highest omega 3 fats and flavor.

You can make your own cauliflower ‘rice’ by cooking up a head of chopped cauliflower, but if you can find it at your grocery store, frozen cauliflower ‘rice’ is a great time saver. All you need to do is pop it in a pan, warm it up and add it to your favorite recipes instead of rice. Tastes great, and you get the health benefits of cruciferous vegetables.

Ingredients

• 2-4 sockeye salmon filets
• 4 cups of cauliflower rice (I used frozen cauliflower rice)
• ½ red pepper, chopped or minced
• 1 carrot, chopped in small pieces
• ½ cup frozen green beans
• 1 small baby bok choy, sliced
• 2 T minced onion
• 1-2 cloves garlic, minced
• 1/2” piece of fresh ginger, minced
• ½ cup frozen peas (optional)
• 1 egg, scrambled in the pan (optional)
• 4 T extra virgin olive oil or butter
• 1-2 tsp soy sauce
• 1 T Teriyaki sauce (I used San-J gluten free tamari Umami sauce from Whole Foods)

Directions

1. In a large saucepan, heat 2T oil or butter, and add in red pepper, carrot, onion, garlic and ginger. Cook and stir for 2-3 minutes until soft. Add in green beans and peas and cook for 3-4 minutes. Add the bok choy and stir. Add frozen cauliflower, soy sauce. Stir and let cook 5 minutes or so with lid on till cauliflower is soft and tender. Set aside. Add more butter or oil and add egg, scrambling in the pan. Stir egg and ‘rice’ ingredients together.
2. In another saucepan, cook the salmon with oil or butter, turning once. Cook about 7-10 minutes until done inside–pink, but not dark pink. Drizzle with teriyaki sauce or umami sauce and serve on top of the fried ‘rice’ mixture. Squeeze a lemon or lime over the top and serve. May be served in a bowl with some sliced cucumber, sliced avocado, and mung bean sprouts on the side, for a salmon fried rice ‘bowl’.

The post Teriyaki Salmon with Cauliflower Fried ‘Rice’ appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

If you’ve ever seen dragon fruit in the store, it would certainly catch your eye! It looks almost like it came from another planet, it’s so wild looking. Dragon fruit comes from tropical areas of the world and grows on a particular type of cactus called Pitahaya, as it’s called in Mexico.

Dragon fruit is truly quite delicious and comes in different colors—white, pink, or deep reddish-purple. Inside the rich, juicy flesh are tiny black crunchy seeds. The little black seeds are full of healthy omega 3 fatty acids.

My favorite type of dragon fruit here in Sonora, Mexico is the deep red-purple dragon fruit. This rich deep color contains the highest levels of the antioxidants. I had the opportunity to visit a local dragon fruit farm and sample fresh dragon fruit in the form of dragon fruit cocktails and sorbet. Dragon fruit has a taste a little like kiwi, and is absolutely delicious.

Dragon fruit, as you may imagine, contains several amazing health benefits including antioxidants, slowing down aging, enhancing immune function and improving blood sugar levels. The fruit is enriched with several powerful phytochemical substances that have pharmacological properties. Some newly explored therapeutic applications include its use as an antioxidant, antimicrobial, antidiabetic, anticancer, and nutraceutical.

Recently this exotic fruit has been gaining in popularity and you may see it showing up in your health food store and as an ingredient in smoothies and energy drinks. Even Starbucks has a drink that combines dragon fruit with green coffee bean extract and other fruit juices.

What makes this unique fruit worth eating?

Antioxidants that Boost Immune Function, Fight Cancer, and Slow Aging

Like many colorful fruits, dragon fruit contains a lot of powerful antioxidants—especially the deep pink/purple types. Dragon fruit has flavonoids and vitamin C, making it great for fighting cold, flu and other infections.

Dragon fruit contains antioxidants betacyanins and betaxanthins. These beneficial compounds neutralize free radicals in the body that can cause cell damage, disease and accelerated aging.

According to the World Journal of Pharmacy and Pharmaceutical Sciences, the antioxidant activity of dragon fruit is also very helpful to prevent inflammatory conditions in the body, including gout, arthritis, heart disease and some autoimmune diseases.

Dragon fruit also contains vitamins B1, B2 and B3, and calcium, phosphorous, iron, protein, niacin and fiber, all of which keep your body in balance and working at optimal levels.

Antioxidants also help preserve skin health as well. Antioxidants help protect the underlying structures of the skin, keeping it firm, fighting off sun damage and other environmental damage.

Dragon fruit’s antioxidants also help to protect the cells’ DNA and prevent colon cancer.

Dragon fruit also contains phosphorus. Phosphorus is an important mineral found in every cell of the body. One of the main functions of phosphorus is protecting the integrity of the bones and teeth. Phosphorus also helps the body metabolize carbohydrates and fats, and synthesizing protein for growth and repair of healthy cells and tissues. And—phosphorus helps the body make ATP which increases energy in the cells.

Digestion and Gut Health

I’m sure you all know that fiber is good for digestion and that fruits and veggies are full of healthy fiber. Dragon fruit is a very tasty way to load up on fiber, helping keep you regular.

Dragon fruit also contains oligosaccharides which work as prebiotics. Prebiotics help promote the growth of your healthy gut bacteria. Keeping your gut bacteria healthy and well fed contributes to overall health, and happy, healthy moods as well.

Gut bacteria is responsible for creating 90% or so of the serotonin (a brain chemical) in the body. Serotonin helps you feel happy and relaxed.

Dragon fruit specifically helps with the growth of two types of healthy bacteria: lactic acid bacteria and bifidobacteria.

In addition, dragon fruit also contains some diuretic properties, which help your body eliminate excess fluids.

Blood Sugar Control

Besides helping your gut bacteria, the fiber from dragon fruit also helps to maintain healthy blood sugar levels. Previous studies showed that dragon fruit encouraged the growth of new pancreatic cells that produce insulin.

A meta-analysis from the journal PLOS ONE looked at the effects of dragon fruit on blood sugar with people who had type 2 diabetes or prediabetes. The analysis compared multiple clinical trials, looking at fasting glucose levels. The effects on fasting glucose were significant—especially in those with prediabetes. It was also found that the more dragon fruit eaten, the greater the blood sugar benefits.

Other studies have shown that dragon fruit helps to reduce oxidative stress, which also prevents some of the complications associated with diabetes, as well as reducing risk of developing diabetes.

Fights Cancer

Dragon fruit’s antioxidants, including phytoalbumin, vitamin C and lycopene help fight cancer by neutralizing free radicals and protecting cells from dangerous mutations. Lycopene, a known antioxidant which is also found in tomatoes is especially effective against cancer, especially prostate cancer.

Another study published in Nutrition and Cancer journal, showed that treating ovarian cancer cells with lycopene stopped the growth and spread of cancer cells. And this study showed some powerful activity of a dragon fruit compound slowing growth and reproduction on breast cancer cells. Scientists at the National Polytechnic Institute (IPN) were able to kill lung cancer cells in vitro, by an extraction from the dragon fruit.

All of these findings indicate the power of dragon fruit’s ability to fight cancer. Some scientists feel that extracts of dragon fruit may one day be used as a cancer-fighting compound.

Delicious to Eat

Dragon fruit has a sweet, smooth taste that is very palatable and works well in many different types of dishes and drinks. You can try dragon fruit in:

• Smoothies
• Cocktails
• Desserts
• Salads

If you can’t find dragon fruit in your local supermarket, you may have better luck in a specialty food store or Asian market. Fresh dragon fruit is a little harder to find, but you want to look for one that is bright red or deep pink colored.

Dragon fruit should be slightly soft when you’re testing it with your finger. If it’s overly firm, you can still bring it home and leave it on your counter to ripen.

Peel and cut it into sections when you’re ready to eat it. Like avocados, you should eat the flesh and discard the tough outer skin. You can also cut the fruit in half and scoop out the flesh with a spoon or melon baller. Dragon fruit is found frozen in the frozen fruit section at your grocery store as well.

References
Photos courtesy Greg Hovey Dragon Fruit Farm “Rancho Pitahaya”, San Carlos, Sonora, Mexico.
https://draxe.com/nutrition/dragon-fruit-benefits/
https://www.medicalnewstoday.com/articles/324655#add-to-the-diet
https://www.healthline.com/nutrition/dragon-fruit-benefits
https://health.clevelandclinic.org/get-to-know-the-incredible-edible-dragon-fruit/

The post What is Dragon Fruit and Should I Eat It? appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

So, you just returned from your check-up with your doctor, where you’ve been told, “You’ve got diabetes”, or “You are pre-diabetic”.

Now what? So many diets out there, so much advice. Where do you turn? When you ask your doctor what to eat and not eat, he just shrugs and says, “Eat less sugar.”

It’s confusing, befuddling and a little scary. You want to get your health on track. What do you eat? What do you NOT eat?

Let me help you.

For starters, Type 2 diabetes is one of the world’s most preventable diseases. And what’s more, studies show Type 2 diabetes can be more easily reversed than originally thought—and many people are really doing it—and you can too.

According to this study done in Scotland in 2019 and published in the PLOS journal, approximately 5% or more of people with Type 2 diabetes in Scotland were in remission at the time of the study.

Most newly diagnosed diabetics and pre-diabetics find themselves in a hopeless and confusing situation, at the mercy of their doctors and conventional health care. This can become a downward spiral of helplessness, health issues and pharmaceutical intervention. Worst of all is the feeling of being clueless at how to maintain good health—that the condition can be reversible.

I’d like you to know that Type 2 diabetes is totally preventable, and can be reversible—by making a few simple dietary and lifestyle changes, and by gaining a better awareness of the foods and drinks that contribute to this condition.

The fact that Type 2 diabetes is trending upwards in the United States and the rest of the world, is proof that our current dietary guidelines, conventional medical and pharmacological treatments, and the commercial food industry are completely misleading the public with diabetes diet and treatment recommendations.

If this system worked, the numbers would be decreasing–not increasing. It’s pretty clear that we heading in the wrong direction!

In 1991, it was projected that around 11.6 million Americans would have diabetes by 2030—however those numbers were based on an old definition of diabetes, with a higher blood sugar level than what use now to diagnose diabetes. The number of Americans with diabetes is now double that number! And worldwide, the numbers are similarly increasing.

Diabetes has become a relatively common disease and the seriousness of the health ramifications are easily overlooked. Diabetes is directly tied to a high risk for heart disease, strokes, neuropathy, serious infections, kidney, and eye disease. And the presence of diabetes or obesity means contagious viruses like Covid can become life-threatening.

Health complications frequently associated with Type 2 diabetes include:

• Obesity
• Heart disease and stroke
• High blood pressure
• Blindness
• Kidney disease
• Nervous system disease
• Wounds, infections, and amputations
• Dental disease
• Pregnancy complications and birth defects
• Poor immune function and ability to fight off viruses and other pathogens
• Alzheimer’s or dementia
• Depression, anxiety, and other mood problems

The official medical definition of pre-diabetes is a fasting blood sugar of over 100 mg/dL, and the diagnosis for full-blown diabetes is 126 mg/dL. However, these numbers are rather arbitrary.

These cutoff numbers do not reflect the whole spectrum of risk that includes heart disease, cancer, dementia, strokes, kidney, and nerve damage—which start at much lower glucose numbers—numbers that conventional medical professionals often classify as ‘normal’. Diabetes exists on a spectrum.

The DECODE study of 22,000 people in 2003 from the European Diabetes Epidemiology Group measured blood sugar after participants ingested a standardized sugary drink, found that even starting at blood sugar levels that were seemingly ‘normal’ (95 mg/dL), there was a significant and consistent increased risk of heart disease and other diabetic complications.

However, Type 2 diabetes, or pre-diabetes, can be preventable and even reversible. And when you make the necessary changes to your diet, it has far-reaching effects for overall health and wellbeing!

A study from Newcastle University in the UK, found that losing body fat decreases fat in the pancreas. It is theorized that accumulated fat in the pancreas contributes to the onset of Type 2 diabetes. When that fat in the pancreas is reduced, the pancreas begins to work more efficiently.

According to Dr. Taylor of Newcastle University, losing just 1 gram of fat out of the pancreas will help the pancreas return to normal function. When the pancreas is functioning properly, it releases insulin which controls glucose in the blood.

According to this UK study, losing only 13% of your body weight will reduce fat in the pancreas to improve or reverse diabetes symptoms.

Yet, you probably won’t get this type of information from a conventional healthcare professional–because treating diabetics is very profitable. The whole healthcare industry, including doctors, dietitians, pharmaceutical companies, hospitals, weight loss centers, bariatric surgeries, kidney treatments, and nerve treatment clinics exist all because of complications of diabetes.

And here is a sad but true fact: There is more money in treating diabetics with insulin and pharmaceutical medications, than there is in curing diabetes with diet and lifestyle changes. A diabetes patient is looked at by medical professionals as a long-term patient who will bring in money to increase their profits. And, unfortunately, our healthcare system is a for-profit system—and a huge business at that!

Conventional Treatment Can Make Health Worse

The conventional treatment for Type 2 diabetes focuses on controlling blood sugar levels by raising insulin levels, although this method of treatment can worsen the underlying issue of metabolic miscommunication of hormones that govern blood sugar, appetite, insulin, and fat storage.

A scientific study of 33,000 people showed intensive drug treatment of Type 2 diabetes, is only effective in 15-17% of cases. Glucose-lowering drugs have been shown to increase the risk of death—and they don’t even prevent the dangerous complications of diabetes. Diabetics often get lulled into a false sense of security, thinking that their blood sugar and carbohydrate intake doesn’t really matter if they have medication to control their blood sugar.

Even if you closely monitor and maintain glucose control, diabetes can age you prematurely and shorten your life. The chance of diabetes worsening over time under conventional medical care is almost a certainty, since the medications that are used to control blood sugar also cause weight gain.

Conventional medical treatment starts a downward spiral: As a person gains weight and diabetes worsens, more medications are prescribed, and the doses keep going up and up.

The only way to break out of this vicious cycle is to make serious changes in diet and lifestyle and stick to them.

Diabetes is not caused by just having elevated blood sugar—it is caused by insulin resistance and poor hormonal signaling, which can be improved solely by changes in diet and activity levels.

Even the prestigious New England Journal of Medicine states that most cases of Type 2 diabetes can be, “…prevented by the adoption of a healthier diet and lifestyle”.

Diet is the single most important factor that leads to high blood glucose levels, insulin stability issues, metabolic dysfunction, high triglyceride levels and LDL cholesterol (the bad cholesterol).

And–diet can reverse these conditions as well.

The results of a study published in the Archives of Internal Medicine show that making key lifestyle changes, including diet and exercise, will create positive change in body weight, blood pressure, and HbA1C blood glucose readings. Heart health can also improve, LDL cholesterol goes down and the healthy HDL cholesterol levels can increase.

Diabetics need to follow a natural whole-foods diet that excludes sugar in all forms, processed carbohydrates, grains, and omega 6 vegetable seed oils.

Diabetics should be eating grass-fed meat, wild caught fish, free range chicken, and oodles of fresh, raw vegetables and fruits. This is the best and healthiest way to regain your body’s natural balance. In turn, you can prevent diabetes complications and regain your health.

The fact is–our bodies are designed to be healthy—if we give them the appropriate materials. Give your body the right environment for healing and it will become a miraculous self-healing machine.

Risk Factors and Symptoms

Diabetes doesn’t develop overnight. It is usually from years of a poor diet lacking in nutrients, high in sugars and refined carbohydrates. Even something as minor as drinking just one soda or fruit juice a day can increase the odds of developing diabetes up to 80%.

Other factors that increase the risk of developing Type 2 diabetes include:

• Being overweight—even as little as 5-7% over suggested body weight
• Being over the age of 45
• Having a family member with diabetes
• Ethnic background of African American, Native American, Asian, Hispanic or Pacific Islander
• Previous incidence of gestational diabetes
• Blood pressure over 140/90
• HDL cholesterol less than 35, LDL cholesterol over 150, and triglycerides over 150

Diabetes can be sneaky and not have noticeable symptoms. Symptoms can vary widely from person to person. You may or may not experience some of these symptoms–but if you do, you need to make a visit to your physician or health practitioner to have your blood glucose and insulin levels checked:

• Frequent urination
• Excessive thirst—not related to anything else (i.e., exercise, heat, altitude, etc.)
• Increased fatigue
• Unusual or unexplained weight loss or gain
• Irritability
• Blurry vision
• Frequent infections of skin, urinary tract, or vagina
• Poor or slow wound healing
• Tingling or numbness in hands or feet
• Depression and anxiety
• Metabolic Syndrome

The Diabetes Spectrum

One of the primary things to understand about diabetes and high blood sugar is that there is no line that you cross over and then you have health issues. Type 2 diabetes and elevated blood sugar exist on a spectrum.

Optimal blood sugar levels should be consistently in the 80’s, and HbA1C levels should ideally be below 5%. Once those levels begin to rise you’ve entered the diabetes risk spectrum which starts with metabolic syndrome, moves to pre-diabetes, and then on to full-blown diabetes.

Pre-diabetes is not benign. Once you are in the ‘pre-diabetic’ range, damage is already occurring to your heart, blood vessels and organs. In fact, research shows that roughly two-thirds of patients admitted to an ER for heart attacks already had ‘pre-diabetes’.

Your risk of a heart attack increases with any rise in blood sugar beyond optimal levels. The fact is pre-diabetes can kill you before you ever get to diabetes from heart attacks, strokes, and cancer.

The point is this—Don’t wait until you have been officially diagnosed with Type 2 diabetes to change your diet and lifestyle.

How Does Diabetes Develop?

Most of the energy in our bodies comes from glucose, which is the sugar the body uses for fuel from foods we eat. Glucose comes primarily from carbohydrates in our diet, which we eat in the form of fruits, vegetables, grains, and other foods.

Glucose can also be broken down and metabolized from protein and fats as well, but carbohydrates and simple sugars are the most readily available for the body to use. So when you eat, food is converted to glucose and the blood carries the glucose to all the cells in our body. We also store some glucose in the form of glycogen, in the liver and the muscles.

As the glucose levels begin to rise, cells in the pancreas secrete insulin. The insulin lowers the glucose in the bloodstream and sends the glucose off to the cells where can be used or stored.

Insulin is the key to unlock your body’s cell receptor sites to allow glucose into the cell to provide energy for growth, repair, and energy production. When there is not enough insulin in the bloodstream to open receptor sites on our cells, or when the body no longer responds appropriately to the insulin that is released, glucose stays in the bloodstream, beginning its destruction.

High glucose in the bloodstream is extremely damaging. Think of it this way: if you put sand in your car’s gas tank, the damaging, the abrasive effects of the sand in the engine would destroy most of its sensitive components. Glucose in our bodies is similarly damaging, and it has very destructive effects if it rises out of control.

High levels of glucose irritate, inflame, and damage the lining of blood vessels, from the primary arteries to the smallest of capillaries.

Our heart and circulatory system, the brain, the kidneys and the tiny vessels in the eyes, our sexual organs, and the nervous system are most vulnerable to the damaging effects of glucose.

Massive quantities of free radicals begin to circulate from the excessive inflammation, which then attack your cells and their DNA. When DNA in cells is damaged, cells cannot reproduce properly. This is where cancer can become a likely possibility. And yes, glucose is the preferred food for cancer cells.

Weight and Type 2 Diabetes

Way before diabetes is diagnosed, the more weight someone carries on his or her body, the more insulin is necessary to lower blood glucose. So being overweight predisposes a person to diabetes.

The more overweight a person is, the more insulin is released each time they eat. Then, the more weight that is gained, the easier it is to store fat, and it becomes harder and harder to lose it. It’s a vicious cycle. Insulin also has a huge effect on hunger and appetite and makes it harder to stop eating.

The Vicious Cycle

When you eat sugary, starchy foods like cookies, pasta, bread, potatoes, etc., blood sugar spikes, then there is a rush of insulin to lower blood sugar. In a couple of hours, you will be hungrier than before. This sets people up for weight gain, obesity, and diabetes. For diabetics, this situation is even worse, as medication in the form of insulin not only works to lower blood sugar, but it increases fat storing.

Conventional medicine’s answer to treating diabetes is prescribe and administer insulin–which as a side effect—can cause weight gain and appetite increase. This treatment can create a vicious circle of weight gain, worsening diabetes, high blood pressure, and elevated triglycerides and cholesterol.

Then comes the blood pressure medication, statins for lowering cholesterol, and more pharmaceuticals—along with more complications. Many of these have weight gain and exercise intolerance as side effects.

Relying on lowering blood sugar with medication or insulin will not improve one’s health, nor will it counteract the effects of diabetes. In fact, relying on medications to lower blood sugar does NOT reduce the risk of death from any of the related health complications of diabetes of stroke, heart attacks, infections, and kidney disease. Only diet and lifestyle changes will.

What’s Wrong with Our Diet?

In the last few thousand years, our food system makes all kinds of food too easy to obtain—in fact, it’s hard to escape! Modern people don’t have to spend days burning up thousands of calories hunting or growing their own food.

The problem is that most food that is readily available is something that our bodies do not even recognize. Until a few thousand years ago, humans rarely even ate grains that were refined. And now, grains and soy make up about 75%-80% of most people’s diets.

Food made from processed grains, starches or sugars is very quickly converted into glucose in the body.

Sneaky Sugar

100 years or so ago, an average American consumed about 4 pounds or less of sugar a year. Today, the average American consumes between 150 and 200 pounds of sugar a year! Is it really any wonder why obesity and diabetes have skyrocketed?

Refined sugars are in most all processed foods, soft drinks, and even juices. Some of the less-than-obvious foods that contain high levels of sugar include:

• ‘Healthy’ whole grain cereals
• Barbecue sauce
• Ketchup
• Bread
• Crackers
• Frozen ‘diet’ dinners
• Hot dogs and other processed meats
• Marinades
• Spaghetti sauce
• Peanut and other nut butters
• Salad dressing
• Smoothies, juices, and other ‘natural’ drinks
• Energy drinks, energy bars

You can walk down virtually any inner aisle in a grocery store, pick up a can, bottle or box and find some form of sugar in the ingredients.

Modern man has never really evolved to eat a diet high in starches or sugars. It is contrary to our physiology.

Let’s take a moment to review Physiology 101. Our bodies have two primary sources of energy supply:

1. Fat—which we burn when insulin and blood sugar levels are low. Your body will access, break down, and burn your own fat for energy.
2. Glucose—which comes from the starches and sugars we eat. High glycemic foods are quickly turned into glucose in the body. In turn glucose levels go up and insulin is released to lower glucose. Insulin lowers blood sugar. The blood sugar is converted to fat and is stored. This also stops you from burning your own fat for energy.

Grain and Blood Sugar

Wheat and corn are two of the most used food ingredients in processed foods. They also can have some of the worst effects on your blood sugar.

Wheat gluten can be related to a whole range of inflammatory diseases, and even for those who are seemingly not gluten-sensitive, it causes low-level, long-term inflammation. Wheat also contains a substance called Amylopectin-A, which has been found in some tests to spike your blood sugar higher than even pure table sugar. In fact, amylopectin-A can raise your blood sugar more than almost any other carbohydrate source, based on blood sugar response testing that’s documented in studies.

Corn also has a very high sugar content and is a definite contributor to diabetes and obesity. Corn also contains substances that block nutrients from being utilized in the body. It can cause a variety of health issues, such as dermatitis, diarrhea, irritability, ADD and depression.

Eating a more primal style diet with low carbohydrates and free of grains and sugar is the healthier way to control blood sugar, appetite, and weight. This type of diet emphasizes eating real foods, such as fresh organic vegetables, and naturally raised meat and fish, along with ample amounts of healthy fats–while avoiding grains, omega 6 vegetable seed oils, processed foods, and sugars.

The Diabetes Weight Loss Diet

1. Eliminate all processed and packaged foods. A good rule of thumb is to look at the list of ingredients. If it has more than 3 ingredients, avoid it—especially if it contains ingredients that you don’t recognize or cannot pronounce. Keep on hand food that contains 1 ingredient or doesn’t even have a label. Most all food that has a label contains sugar and refined carbohydrates.
2. Eliminate sugar in all forms. This includes: sucrose, glucose, cane sugar, brown sugar, honey, molasses, fruit juice, juice concentrate, maltose, fructose, maple syrup, corn sweetener, natural sweeteners, beet sugar, organic cane juice, brown rice syrup, agave, corn syrup, high fructose corn syrup, xylitol, mannitol, and sorbitol.
3. Get rid of all artificial sweeteners. This includes Splenda (sucralose), Nutrasweet, (aspartame), Sweet n’ Low (saccharin), and anything containing sugar alcohols such as xylitol, sorbitol, malitol, and erythritol, or anything ending with “-ol”. These sweeteners can promote weight gain.
4. Beware of Stevia. Although Stevia is marketed as an all-natural safe sweetener that doesn’t affect blood sugar or insulin levels, beware of the commercially prepared stevia. Commercial stevia often has added sugars like dextrose (a sweetener made from corn), or erythritol (a highly processed sweetener).
5. Eliminate all grain products. Eliminate corn, wheat, rice, oats, and all “gluten free” products—most of these are highly processed starches that will raise your blood sugar quickly. Beware of “grain-free” products or gluten-free products, they often contain cassava or tapioca starch, another highly processed form of starch.
6. Eliminate all omega 6 vegetable seed oils such as: corn oil, soybean oil, peanut oil, canola oil, sunflower oil, safflower oil and any oil that says “hydrogenated”. Also, check labels to be sure foods do not contain these inflammatory oils. Vegetable oils have been shown to cause weight gain and massive inflammation.
7. Avoid all soft drinks, diet drinks, energy/sports drinks, fruit juices, and sweetened teas-whether “diet” or sweetened with sugar, fruit juice, or high fructose corn syrup.
8. Remove conventional dairy products such as flavored yogurts or kefirs, and drinks—these contain high amounts of sugar. Also avoid drinking skim milk, as skim milk is quite high in lactose (a sugar), and the absence of milk fat makes it easily absorbable and can increase blood sugar. Dairy products increase inflammation as well.
9. Avoid commercially processed meats including cold cuts, sausages, bacon and jerky with added sugars and preservatives.
10. Avoid condiments including ketchup, mayonnaise, relishes, jams, jellies, salad dressings, and pre-packaged sauces like spaghetti sauce—as these often have a lot of added sugar.
11. Avoid frozen prepared dinners—especially ‘weight loss’ meals. These are full of preservatives, starches, sugar, and other chemicals that increase inflammation and addict the consumer.
12. Avoid soups in cans or boxes. These often have a lot of additives, sodium, sugars, and starches.
13. Eliminate non-dairy milks with added sugar or other sweeteners. Especially avoid soy milk, rice milk and oat milk—these are high sugar products. If you like non-dairy milk, use a nut-based one without added sugar.
14. Avoid starchy, high glycemic vegetables: beets, peas, white potatoes, carrots, and corn.
15. Avoid alcohol—especially beer and mixed drinks. If you feel you would like to drink alcohol, you can enjoy one glass of wine a day. Dry red wine has the least amount of sugar. Alcohol turns to sugar in our bodies and impairs our ability to avoid sugary, starchy foods.
16. Be aware that many medications contain either corn syrup or artificial sweeteners—especially over-the-counter cough syrups and antihistamines.

Diabetes-Fighting Superfoods

The best diabetes-fighting superfoods are low glycemic, have few carbohydrates, and have high concentrations of antioxidants, vitamins, minerals, phytochemicals (healing plant chemicals), and fiber.

Not only will you find eating nutrient-dense foods satisfying and delicious, but because these foods are low glycemic and high in nutrition, you will feel satisfied and feel your cravings for junk food start to recede. Our bodies are smart–when you feed your body the nutrition it needs, it stops craving more food.

Low glycemic (low sugar) foods not only keep your blood sugar stable and low—where it should be, but because they do not stimulate an insulin release, they do not stimulate your appetite. Result: you feel satisfied and full longer.

Being in a state of ‘un-health’ with diabetes or pre-diabetes—or even being overweight—means you are most likely missing out on valuable nutrients in your diet. Besides stabilizing your blood sugar, eating super foods will restore valuable nutrients to your body. By doing this, you will help reverse your diabetes and in the process, you may prevent or get rid of other health issues as well.

You will want to follow these principles to maximize the nutrient value of your food and maximize your health:

1. Whenever possible, eat REAL food that has only ONE ingredient.
2. Eat organic as much as possible. For a list of the foods you should eat organic and foods ok to eat conventionally-raised see the “Dirty Dozen and Clean 15” and www.ewg.org. This list is updated annually.
3. Eat high quality protein: grass-fed meat, pasture-raised/organic poultry, wild-caught fish, and pastured eggs.
4. Buy local, if you can. Include vegetables, meat and dairy products that are raised nearby. Smaller, local farms have more naturally raised options, and less shipping time means more nutrition in the food. Most local food is raised with fewer pesticides, herbicides, etc. And you will KNOW where it came from.

Keep in mind, major changes to your diet may mean you have to adjust your taste buds. Your body may be used to super-sweet, processed foods with added chemicals, artificial flavorings and sweeteners that enhance the flavor.

Real food may taste different, but you may find that real food tastes far better than any processed junk. Your cravings for sweets subside as you nourish your body with vitamins, minerals, and antioxidants—everything it is craving. As you eliminate sugar from your diet you will find that you do not need added sugars.

Diabetes-Fighting Veggies

Vegetables should be the cornerstone of your diet and the primary food group you are eating. Vegetables are concentrated sources of vitamins, minerals, antioxidants, fiber, and diabetes-fighting phytochemicals. Organic veggies not only help to reverse diabetes, but they also help you lose weight, speed up your metabolism, optimize your health and are good for the planet as well!

Vegetables are high in vitamins, mineral and fiber. They fill you up, while being very low in calories, so you become healthier and lose weight when you eat a diet heavy in vegetables.

When you ingest the fiber from vegetables and protein, before eating carbohydrates, blood sugar remains 30% lower. And, the fiber in vegetables keeps you regular, and cleans out toxins, cholesterol, and waste products, and helps to prevent a majority of diseases.

Here are 9 ways to increase vegetables in your diet:

1. Buy local whenever possible. Buying local ensures you fresh picked, seasonal vegetables, with the highest concentration of nutrients. They taste much better too.
2. Try different kinds of vegetables chopped up in salads. Enjoy salads with a variety of greens, carrots, cucumber, radishes, sweet red pepper, tomatoes, walnuts or almonds, and a hard-boiled egg, tuna, or meat. Drizzle extra virgin olive oil and balsamic vinegar and some herbs, (keep these ingredients on hand, and you never have to eat unhealthy bottled salad dressing again), and viola! A delicious low glycemic meal.
3. Sauté or lightly steam vegetables till tender crisp, not mushy. Add a squeeze of fresh lemon or lime, grass-fed butter, sea salt and pepper.
4. Keep raw veggies cut up in the fridge and you always have a handy low calorie, high nutrient, high fiber snack on hand.
5. Use sliced cucumber, zucchini, celery, and other veggies to dip into hummus, bean dip, guacamole, or salsa instead of chips or crackers.
6. Mash up cauliflower instead of high glycemic mashed potatoes. Chop cauliflower into small pieces and steam until tender. Add garlic browned in butter, sea salt and pepper, and mash with a fork or potato masher.
7. Make sandwiches and tacos out of lettuce leaves. Use butter lettuce, Bibb, or Boston lettuce and wrap any combo of meat, fish, and veggies in lettuce. Try tuna salad this way! Many restaurants are beginning to offer this on the menu. You can also try making sandwich rolls from seaweed sheets.
8. Add a variety of greens to your smoothies. Use kale, spinach, Swiss chard, mache, parsley, or any other power greens in your smoothies. You can also add celery, zucchini, cucumber, and other vegetables to smoothies as well. You generally can’t taste them, and blending them up with your smoothies makes them ‘pre-digested’ so your body easily absorbs the nutrients.
9. Try grilling vegetables. Nothing tastes better than grilled asparagus, grilled zucchini or summer squash, or grilled sweet red peppers or sliced onions. One of my favorite ways to eat vegetables in the summertime is when they are garden fresh!

Other Top Superfoods for Diabetes

• Avocados – The healthy fats and other nutrition you get from avocados help stabilize blood sugar and insulin. This fruit is super high in healthy monounsaturated fat, and full of vitamins, minerals, micronutrients, and antioxidants. It fights cancer, obesity, diabetes, and heart disease. And because avo’s are high in fat, they are filling and satisfying.
• Beans and Legumes – Black, white, navy, lima, pinto, garbanzo, soy, and kidney beans are a terrific combination of slow-burning carbohydrates, satisfying protein, and soluble fiber that helps stabilize blood-sugar levels, and keeps hunger in check. Beans are also inexpensive and versatile.
• Coffee – You may be happy to hear that drinking coffee can decrease the risk of developing Type 2 diabetes by more than half, according to a new study from University of California, Los Angeles. And, a 2011 study in the Journal of Molecular Nutrition and Food Research revealed that coffee consumption helped to prevent or delay degenerative diseases connected with free radicals.
• Wild Caught Fish, Grass-Fed Meat and Free-Range Poultry, Eggs and Raw, Unpasteurized Cheese – Naturally raised, antibiotic and hormone free cattle, poultry and fish contain the highest amounts of nutrients possible, because these animals are eating their natural diet. Their fat contains more anti-inflammatory omega 3 fats and other essential fatty acids as well.
• Apple Cider Vinegar – Vinegar has been shown to lower post-meal glucose by 34%, according to an Arizona State University study. Vinegar slows the absorption of carbohydrates in the blood and slow the breakdown of starches eaten into sugars. The study also shows that vinegar increases insulin sensitivity.
• Nuts and Seeds – Almonds, cashews, and walnuts sit at the top of the list for nutrition, but many other varieties of nuts and seeds are healthy, too, including pumpkin seeds, sunflower seeds, pistachios, pecans, cashews, macadamias, and Brazil nuts. Nuts are chock-full of minerals, including copper, iron, magnesium, manganese, zinc, and selenium. Selenium is a potent cancer-fighting mineral, and aids the thyroid gland, which regulates metabolism, and fat burning in the body. Beware of overdoing a good thing—nuts a significant amount of inflammatory omega 6 fats. AVOID any nuts roasted in vegetable oils!

• Olive Oil – We now know that monounsaturated fats like olive oil, coconut oil, and nuts is beneficial to our overall health. Olive oil varieties are a bit like wine, where different growing conditions, soil and weather dictate the taste, color and levels of polyphenols and antioxidants in the oil. People who use olive oil regularly have lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma. A Spanish study published in the Diabetes Care, showed a Mediterranean style diet rich in olive oil reduces the risk of Type 2 diabetes by almost 50 percent compared to a low fat diet. Diets using ample amounts of olive oil improved adiponectin levels, thus reducing inflammation and heart attack risks.

• Grass-fed Butter and Ghee– Healthy fats are key to good health. They supply your body with essential fatty acids for blood sugar stabilization, longevity, hormone balance, heart health, sharp vision, glowing, moist skin and energy. The best source of healthy butter is from organic, grass-fed cows. Natural fats are the most beneficial to the body. Fat is converted to the most efficient type of fuel for the body. Fat helps our bodies absorb nutrients–particularly calcium and fat-soluble vitamins A, D, E and K.

• Coconut Oil – Coconut oil is one of the healthiest oils, helping to lower LDL cholesterol, and raise HDL cholesterol—preventing heart disease. This recent study showed that mice fed coconut oil better insulin sensitivity and less body fat than mice fed lard. This study helps how medium chain ‘fatty acids’ found in coconut oil can help burn body fat. Pure coconut oil (make sure it is not hydrogenated) is one of the best options for cooking oil, due to its highly stable nature under heat. This article below describes more details about cooking oils and which are healthy vs. unhealthy: 

• Dark Green Leafy Vegetables – Including chard, spinach, baby greens, romaine, kale, arugula, and collard greens. Leafy greens deliver massive health benefits and big nutrition in the form of vitamins, minerals, fiber, antioxidants, and phytonutrients. Leafy greens are high in magnesium which helps to stabilize blood sugar. In addition to its blood sugar-controlling abilities, it also assists in metabolism of carbohydrates and reduces cravings for sugar. Leafy vegetables are also rich in folate, vitamins K, C, E, and many of the B vitamins, iron, calcium, potassium, and magnesium, and contain beta-carotene, lutein, and zeaxanthin, which protects cells’ DNA. Carotenoids, which are the antioxidants in orange, red, yellow, and green vegetables have been shown to reduce the risk of diabetes Type 2 by 20% or so.

• Broccoli, Brussels Sprouts, Cabbage, Kale and Other Cruciferous Veggies – Eating foods rich in vitamin C helps to lower inflammation and keep it in check, thereby lowering the risk of diabetes.
  Broccoli and other cruciferous vegetables are also rich in potassium, which helps to regulate glucose metabolism. Potassium is necessary for the beta cells in the pancreas to ‘sense’ elevated blood sugar levels, and respond by secreting insulin. Cruciferous vegetables helping the body eliminate xenoestrogens. Xenoestrogens are artificial estrogens from toxic chemicals in our environment, plastics, cosmetics, and food additives.

• Garlic and Onions –Both of these pungent herbs contain an ingredient, allicin, known for antibacterial, antiviral, antifungal and antioxidant properties. Garlic and onions help to increase insulin sensitivity and stabilize blood sugar, as shown by a study published in the Journal of Medicinal Food. Garlic is known to prevent heart disease and strokes, and onions contain a hefty amount of quercetin (especially red or purple onions), which helps to reduce inflammation, help allergies, and fight heart disease and cancer.

• Berries and Cherries – when you crave something sweet, berries like raspberries, blueberries, blackberries, strawberries, and cherries fit the bill. Berries and cherries are diabetes superfoods because they are packed with powerful antioxidants, vitamins, fiber, and little natural sugar. Berries’ deep red, blue or purple color comes from a compound called anthocyanin, which is a flavonoid antioxidant that has been shown to reduce insulin resistance and help control blood sugar.

• Dark Chocolate – When you feel you need a satisfying treat and crave chocolate, reach for an antioxidant-filled piece of dark chocolate. Chocolate is made from the beans of the cacao tree, theobroma cacao. Cocoa contains several antioxidants which are effective in preventing weight gain and Type 2 diabetes by curbing the appetite and improving glucose tolerance. The flavonoids in dark chocolate have powerful antioxidant properties, which means they reduce inflammation, promote healthy arteries, and help fight aging by preventing–and repairing–cellular damage. A small bar of dark chocolate can contain the same amount of antioxidants as six apples, four and a half cups of tea, or two glasses of red wine.

• Seaweed – New studies report certain seaweeds slow down processing of carbohydrates, which keeps blood sugar from spiking. Brown seaweed extracts appear to the ability to interfere with the release of simple sugars as well, which reduces post-meal blood sugar spikes. Other research on seaweed shows seaweed lowers blood pressure and reduces heart attack risk.
• Green Tea – Green tea helps to sensitize insulin cells so they are better able to metabolize sugar. A Japanese study published in the Diabetes and Metabolism Journal found that people who drank 6 cups of tea a day were 33% less likely to develop Type 2 diabetes. It does this by slowing the action of the digestive enzyme, amylase. This enzyme is pivotal in the breakdown of starches (carbs), that can cause blood sugar levels to soar following a meal. This is exciting stuff — green tea might be a missing link in proper glucose management. Tea also contains polyphenols which reduce oxidative stress, and cause vasodilation which expands and relaxes blood
  vessels, reducing blood pressure, and lessening the chances for heart attacks and strokes. Green tea is also a fat burning food. Green tea increases metabolic rate, which burns more calories, according to the American Journal of Clinical Nutrition.

• Red Wine – Red wine can be healthy for diabetics! A small glass of red wine a day can help keep diabetes under control. The polyphenols found in red grape skins help regulate glucose levels. Some antioxidants interact with human cells involved with fat cells, energy storage and blood sugar regulation. These antioxidants have a similar action as the diabetes drug Avandia.

Keto Diet and Diabetes

While conventional diet and medical practice focus on carbohydrates, as in the Standard American Diet, a better option is reduced carb Paleo or keto. Low carb Paleo and Ketogenic diets can reprogram our bodies to fat burning machines. These kinds of diets are very effective in lowering the amount of glucose circulating in the body and bringing back insulin sensitivity once again.

What is the difference between a Paleo diet and a Keto diet?

The Paleo diet has been popular over the past decade. Paleo emphasizes eating a diet close to what our primal ancestors ate: no grains, no dairy, no legumes, no processed foods, and no refined sugar. Paleo eaters do eat some sweet potatoes, fruits, starchy vegetables, allow natural sweeteners like honey, maple syrup and dates. Paleo diets also include grass-fed pastured meats, poultry, eggs, wild caught fish, game, and healthy saturated fats.

Is a Paleo diet effective for type 2 diabetes? The Paleo diet can contain variable amounts of carbohydrates and natural sugars, depending on the types of paleo foods you choose to eat. Many versions of Paleo diets include sweet potatoes, or desserts sweetened with dates, honey, molasses, or maple syrup.

The ketogenic diet is not a new dietary fad–it has existed since the 1950’s as a treatment for epilepsy and other health issues. It recently gained popularity to fight chronic disease, increase physical stamina, fuel the brain, and reduce body fat.

The ketogenic diet takes Paleo a step further by restricting carbohydrates to a much larger degree. A keto diet restricts most carbohydrates and sugar, keeping blood sugar low. This forces the body to burn fats for energy. Keto diets are even more restrictive than Paleo diets as far as carbs go. A keto diet is the perfect diet for a diabetic. A keto diet allows 20-50 grams of carbohydrates per day.

How a ketogenic diet works for type 2 diabetic

The best and healthiest method to lower blood sugar for a Type 2 diabetic is by severely restricting carbohydrates and sugars, in addition to increasing antioxidants and other nutrient-dense foods.

The keto diet is very low carb, and low sugar, so blood sugar stays low. Most people on the keto diet can easily lose weight, and the body becomes much more sensitive to insulin. utilize for energy. The keto diet contains these macro nutrients:

• 60-75% calories from healthy fats
• 15-30% calories from protein
• 5-10% calories from carbohydrates

Keto Diet Research

A study was done at Duke University on 28 overweight participants with type 2 diabetes. After only 16 weeks, participants had these results:

• 16% decrease in HbA1c
• 20lb weight loss, average
• 42% decrease in triglyceride levels
• 10 patients reduced or stopped medication

This study by Stephen Phinney and Jeff Volek, shows convincing evidence that cutting carb intake to 30g a day, improved blood sugar levels and helped weight loss in adults with type 2 diabetes. In almost 60% of participants, diabetes medication was decreased or stopped altogether. After 10 weeks on the keto diet:

• HbA1c had a 6.5% decrease
• BMI decreased by 7%
• 112 reduced diabetes medications, 21 totally eliminated diabetes medications

Another study of 84 people, found 24 weeks, diabetes markers of fasting blood glucose, body mass index (BMI), weight, and Hb A1C dropped drastically. This study looked at 2 groups—low calorie vs low carb/high fat.

Low-calorie group

• Fasting glucose decreased 16%
• BMI decreased 3, 15lb weight loss, average
• 5 reduction in HbA1c

Keto group

• Fasting glucose decreasesd 20%
• BMI decreased 4, 24.5lb weight loss, average
• 5 reduction in HbA1c

Another study of 363 overweight and obese participants looked the ketogenic diet on weight loss and diabetes. 102 of the subjects had type 2 diabetes. One group consumed a low-calorie diet and the other group consumed a keto diet. Subjects were measured on these parameters:

• Body weight
• BMI
• Waist circumference
• Blood glucose
• HbA1c
• Cholesterol, LDL, HDL, triglycerides
• Uric acid, urea, creatinine

After 24 weeks, both groups had improved in all metrics but the keto group had more significant results. Diabetic medications were decreased to half and some were discontinued for those on the ketogenic diet.

Conventional Diabetic Diets vs. Ketogenic Diets

Despite all the positive research on ketogenic diets for diabetes, most doctors and dietitians still recommend terrible high carb diets to manage diabetes. A typical medically supervised diet recommended for a type 2 diabetic would include 45-60g carbohydrates at every meal, plus 15-30g of carbs for snacks.

Keto diets are a crucial key to healthy management of type 2 diabetes. Dietary carbohydrate restriction has the greatest effect on decreasing glucose levels. Type 2 diabetics can adhere to a ketogenic diet at least as easily as they can most other diets, and often better.

Dietary carbohydrate restriction is the most effective way to reduce serum triglycerides, LDL cholesterol and increasing healthy HDL cholesterol.

The available evidence suggests a keto diet is a safe and effective way to control or reverse type 2 diabetes and lose weight in the process. Many people on keto-style diets report increased overall health, reduction of chronic disease symptoms, and elimination of ahes, pains and mental issues. The result is a healthy body, better blood sugar control, weight loss and a clear head.

Important Note:

Your physician is your partner in this diabetes plan, so be sure to share with him all the details of your new diet and lifestyle, so that he can modify your medications and monitor your health as needed. It is highly likely that if you follow this plan, you will need to reduce or even stop your medications, as this plan will have significant effects on your blood sugar levels.

However, DO NOT attempt to change your medication dosages without consulting your physician first.

References
https://www.perfectketo.com/keto-diet-vs-paleo-diet-ketosis-better-paleo/
https://www.marksdailyapple.com/keto-and-type-2-diabetes/

Geary, M., Ebeling, C., The Diabetes Fix, Nutrition Watchdog, 2016.

Centers for Disease Control and Prevention. National Diabetes Statistics Report: Estimates of Diabetes and Its Burden in the United States, 2014. Atlanta, GA: US Department of Health and Human Services; 2014.

American Diabetes Association. “Nutrition Recommendations and Interventions for Diabetes–2006 A position statement of the American Diabetes Association.”Diabetes care 29.9 (2006): 2140-2157.

Emerging Risk Factors Collaboration. “Diabetes mellitus, fasting blood glucose concentration, and risk of vascular disease: a collaborative meta-analysis of 102 prospective studies.” The Lancet 375.9733 (2010): 2215-2222.

O’Gara, Patrick T., et al. “2013 ACCF/AHA guideline for the management of ST-elevation myocardial infarction: a report of the American College of Cardiology Foundation/American Heart Association Task Force on Practice Guidelines.” Journal of the American College of Cardiology 61.4 (2013): e78-e140.

Aguiree, Florencia, et al. “IDF diabetes atlas.” (2013)

“Update 2014”. IDF. International Diabetes Federation. Retrieved 29 November 2014.

Geiss LS, Wang J, Cheng YJ. Thompson TJ, Barker L; Li Y, Albright AL, Gregg EW.
Prevalence and incidence trends for diagnosed diabetes among adults aged 20 to 79 years, United States, 1980-2012. JAMA 2014; 312:1218-1226.

Yancy Jr, William S., et al. “A low-carbohydrate, ketogenic diet to treat type 2 diabetes.” Nutr Metab (Lond) 2 (2005): 34. Westman, Eric C., et al. “The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus.” Nutr Metab (Lond) 5 (2008): 36.

Hussain, Talib A., et al. “Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes.” Nutrition 28.10 (2012): 1016-1021.
Noakes, Manny, et al. “Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low ‘saturated fat diets on body composition and cardiovascular risk.” Nutrition & metabolism 3.1 (2006): 7

The post Why You Are Doomed to be Overweight and Unhealthy with Conventional Diabetes Treatment — Unless you do THIS appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Consumers have been chasing low calorie sweeteners for years. In the past, most of the non-caloric artificial sweeteners (NAS) have been chemical concoctions with potentially serious health risks. A few we’ve had in the past couple of decades:

• Saccharin (SweetN’Low)
• Aspartame (NutraSweet)
• Sucralose (Splenda)
• Neotame (Newtame)
• Acesulfame potassium (Ace-K, Sunett, Sweet One)

All of these artificial sweeteners have been found to have some adverse health effects. In addition, they can have a bad effect on the gut microbiome, increase the risk of some types of cancers, raise insulin levels, increase appetite and be the cause of weight gain.

Artificial sweeteners are also known to cause allergic reactions and can cause rashes, hives, itching, oozing skin, and eczema. They can also upset the digestive system and cause nausea, diarrhea, dizziness and stomach pains.

Key new research shows artificial sweeteners disrupt our gut microbiome, the delicate balance of beneficial bacteria that helps with digestion, brain chemicals and our immune systems. Dysbiosis can also result in gas, bloating and even bring on irritable bowel syndrome.

More importantly, artificial sweeteners can actually cause glucose intolerance. Glucose intolerance is a term for metabolic syndromes that result when normal blood glucose levels are abnormally high. This is often the beginning of prediabetes and diabetes.

In this study conducted in 2015, the effects of saccharin, aspartame, sucralose, glucose and sucrose were tested on mice. Some groups of mice received saccharin, sucralose or aspartame in water. The control groups received either plain water, glucose or sucrose (table sugar). After only 3 weeks, the control groups had normal glucose tolerance curves, but the NAS groups had already developed glucose intolerance.

Many people mistakenly believe that artificial sweeteners will have no effect on their blood glucose, when in actuality, NAS cause or worsen the very conditions many people are trying to avoid!

Obviously, we need to steer away from these artificial sweeteners that have been shown to be very detrimental to our health.

Lately there have been a couple of popular natural sweeteners to the low-calorie sweetener market—Stevia and Monk fruit.

Stevia is one natural sweetener option that has been readily available for several years, has few serious health risks and is calorie-free.

Stevia was one of the first popular natural sweeteners that showed up in in the marketplace. It is now readily available in coffee shops, restaurants and grocery stores.

Stevia comes from the leaves of a shrub native to Paraguay and Brazil and has been used as a sweetener for many years in South America.

Stevia is a zero-calorie option, doesn’t promote tooth decay, doesn’t elevate blood sugar levels, cause glucose issues–or cause weight gain.

Is there a downside to Stevia?

Pure stevia extract has never been approved by the FDA and is considered a ‘supplement’, but can be obtained through health food stores in powder or liquid form.

Generally, the stevia that is mass marketed is sold under the brand name Truvia. Coca-Cola and the food giant Cargill created Truvia as their own stevia-based sweetener. Truvia is not pure stevia but primarily erythritol, refined stevia and natural flavorings.

Erythritol is not a terrible sweetener—it does have some antioxidant activity, is vasoprotective and protects your teeth from getting cavities. You still get a low-calorie sweetener, and decent blood sugar control as well.

But do keep in mind, a mostly erythritol sweetener which can have some negative effects. Erythritol is a sugar alcohol made by fermenting the natural sugars found in corn, which is GMO corn, by the way.

Side effects of erythritol typically include bloating, cramps, gas and diarrhea. Additionally, erythritol and other sugar alcohols cause more water to accumulate in the intestines which causes diarrhea. Nausea and headaches may occur as well. Not so pleasant. Guzzling down beverages which mostly contain Truvia sweetener may not work so well for your digestive system, even if they are low-calorie.

What about Monk Fruit?

The latest entry into the natural, low calorie sweetener options is monk fruit. Monk fruit, or Luo Han Guo is a small green melon grown in China. Luo Han Buddhist monks have been cultivating monk fruit since the 13th century.

Monk fruit has very sweet taste—but zero calories and zero carbs, making it a great natural sweetener for keto diets and low-carb diets.

Monk fruit belongs to the cucurbit family—the same family as cucumbers and squash.

The good thing about monk fruit is that it gets most of its sweetness from a group of antioxidants called mogrosides, with mogroside V having a sweetness 250 times that of table sugar.

The only problem with going from the basic monk fruit to the natural “zero calorie” sweetener, is that most of the natural healthy compounds in the fruit are lost. Monk fruit goes through a processing to remove any off-flavors, then it is homogenized and pasteurized. The resulting extract not entirely ‘natural’ after all that processing.

Manufacturers often add in other sweeteners like erythritol or xylitol to add bulk and make it easier to use for cooking and baking. You can easily find added sugars like sucrose or dextrose if you read the ingredients list carefully, so if you are trying to totally avoid sugar, check the ingredients of your monk fruit sweetener to be sure.

Monk fruit helps increase insulin sensitivity and does not raise blood sugar, making it safe for diabetics or weight loss. Additionally, monk fruit contains antioxidants, is anti-inflammatory, and helps strengthen immune function. Monk fruit has actually been shown to have retard the growth of common bacteria, prevent the growth of common bacterial pathogens like Streptococcus mutans, Porphyromonas gingivalis, and Candida albicans.

While monk fruit has zero calories and carbohydrates, be careful because most baked goods, smoothies and other drinks still have plenty of calories on their own, and can fool you into thinking you are not eating any calories.

Bottom line: Stevia or monk fruit?

Positives

1. Both sweeteners are derived from a natural source, and while they are both processed, the processing is minimal.
2. Both monk fruit and stevia don’t impact blood sugar levels.
3. Both contain zero calories and zero carbs.
4. Both sweeteners often have other types of low-calorie sweeteners added, primarily erythritol, so if erythritol bothers you, it’s best to use the purer form of them.
5. Both sweeteners are readily available at most health food stores and even grocery stores.

Negatives

1. Both monk fruit and stevia are fairly expensive.
2. Monk fruit sweeteners are harder to find than stevia in any commercial setting like a restaurant or coffee shop.
3. Not everyone is a fan of monk fruit’s somewhat fruity aftertaste. Some people report an unpleasant aftertaste.
4. Stevia can also have an unpleasant bitter aftertaste.
5. Stevia is also more likely to evoke an allergic reaction in sensitive individuals, especially people allergic to ragweed, daisies or sunflowers.

Bottom line: If you’re diabetic, on a keto diet, or just trying to cut back on sugar and lose weight, check monk fruit and stevia product labels carefully to evaluate if other sweeteners have been added.

Both stevia and monk fruit are subject to your own taste buds. If you don’t like the taste, then it really doesn’t matter. If possible, try them both to see which you prefer.

If you are still on the fence about using Stevia or monk fruit, our friends from Bright Naturals might have a better solution for you.  One of the biggest uses of sugar substitutes is what we put in our coffee.

If your blood sugar is out of whack… STOP adding this sweetener to your coffee! 🚫☕

Because according to America’s #1 diabetes doc, there’s ONE “coffee sweetener” that can BLOCK insulin production…

And drastically SPIKE your blood sugar overnight!

This “coffee sweetener” is 3X WORSE than sugar for your A1C. Yet 97% of diabetics use it daily thinking it’s healthy for them.

So tap on your guess…

Or get the correct answer below from America’s #1 diabetes doctor:

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References
https://www.healthline.com/health/food-nutrition/stevia-side-effects
https://www.marksdailyapple.com/stevia-vs-truvia/
https://www.marksdailyapple.com/monk-fruit-sweetener/#ref-17
https://www.healthline.com/health/food-nutrition/monk-fruit-vs-stevia#takeaway
https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits
https://www.medicalnewstoday.com/articles/322769

The post Artificial Sweeteners vs. Monk Fruit vs. Stevia appeared first on thenutritionwatchdog.com.

If you want to enjoy some delicious alcohol cocktails while also staying healthy and as low-sugar as possible, we have some incredible recipes on this page that reduce the sugar as much as possible (most are even keto-friendly as long as you limit it to one per day), and include some superfood ingredients as well. Impress your friends and family at your next gathering with these delicious yet healthy party cocktails! I think you’ll really like these recipes!

Spicy Watermelon Plunge

This hydrating cocktail gives you over 26% of your Vitamin C for your day! Plus, if using super ripe watermelon, you can omit the Domaine De Canton for a 100% naturally sweetened-spicy kick!

Serves: 2
Glass: Rocks

Benefits:
– Cooling & Hydrating
– Immune-Boosting & Antimicrobial
– Metabolism-Boosting

Ingredients
– 1 cup cubed watermelon, very ripe
– 1/2 to 1 1/2 tablespoon diced jalapeno
– 1/2oz lime juice
– 3oz silver tequila
– 1/2oz Domaine De Canton, optional
– pinch of sea salt (heavy)

Aromatics & Garnish
– ripe blackberry
– slice of jalapeno
– kosher salt

Make It
1.) Rim a rocks glass with a lime wedge, and then in kosher salt. Add in ice ball or large ice cubes to the glass.
2.) Into a cocktail shaker, add the watermelon, and muddle well.
3.) Add the rest of the ingredients and a couple of ice cubes, and shake well.
4.) Strain over the ice ball or cubes.
5.) Garnish the glass with blackberry and sliced jalapeno.

Note: Juicy Melons? If you’re lucky enough to have very ripe watermelon, or like your cocktails tart, leave out the Domaine De Canton.

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Popeye’s Secret

While it tastes like a boozy dessert smoothie, this drink packs 937% of your daily Vitamin K and 39% of your magnesium, plus loads of iron, Vitamin C, and other key nutrients no one will ever guess. We can’t decide if this drink belongs at a smoothie bar or the keto cocktail hall of fame!

Serves: 1
Glass: Stemless Wine Glass

Benefits
– JAM-PACKED with iron, potassium, magnesium & fiber
– Bone boosting Vitamin K
– Satiating and appetite curbing
– Better than dessert!

Ingredients
– 1 cup baby spinach
– 3/4 cup ice
– 1 1/2oz vodka
– 1/4 cup full-fat coconut milk
– 1/2 – 1 tablespoon monk fruit or sweetener of choice
– 1 teaspoon cacao nibs
– 1/4 teaspoon peppermint (*test your peppermint strength)

Aromatics & Garnish
– sprinkle of cacao nibs
– mint leaf (smacked)

Make It
1.) Add all ingredients, except cacao nibs, into a blender, and process till smooth.
2.) Add cacao nibs, and pulse until broken up.
3.) Pour the drink into a glass, and smack mint leaf for garnish – Popeye noises encouraged.
4.) Top with a sprinkling of cacao nibs and enjoy!

Note: Keto Lover’s Dream – This creamy keto cocktail is unbelievably tasty and packed with nutrients, antioxidants and healthy fats to make it arguably the most REWARDING post-workout happy hour ever.

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Cucumber Mint Spatini

This drink is so clean and refreshing, you’ll feel like you’re at the spa! The cooling mint and cucumber’s healthy pectin will nourish your cells from the inside out. A perfect revival drink when you’re feeling depleted, to rehydrate your mind, body and soul.

Serves: 1
Glass: Martini

Benefits
– Hydrating & Detoxifying mint & cucumber
– Anti-Inflammatory & Immune-Boosting antioxidants
– Healthy pectin & mint aids in digestion
– Feels like a day at the spa!

Ingredients
– 1 baby Persian cucumber
– 2 to 3 mint leaves
– 1 1/2oz vodka
– 1/4oz Domaine De Canton
– 1/2oz lemon juice, fresh squeezed
– pinch of Himalayan sea salt

Aromatics & Garnish   
– cucumber slice
– mint leaf (smacked)

Make It
1.) Add a large ice ball to a martini glass.
2.) Into a shaker tin, add cucumber. Muddle it well.
3.) Smack and tear mint leaves and add them to the shaker, and then add the rest of the ingredients. Add a few ice cubes, and shake to chill the cocktail.
4.) Strain and server over ice ball. Garnish the glass with cucumber and mint leaf.

Note: This cocktail is also great blended! Simply add all ingredients to a blender with a small amount of ice, process well, and pour in a martini glass, garnished with mint.

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The Elegant Lady

You can’t help but feel classy and youthful with this delicate yet delectable balance of fresh pear and sage. An eye-popping cocktail from first sip to last, with the bright pop of Prosecco and a juicy price at the end, when you save the flavor-soaked pear gems for last.

Serves: 1
Glass: Rocks

Benefits
– Antioxidant-packed pear, lemon & sage
– Vitamin A for youthful skin & hair
– Tummy smoothing pear pectin
– Anti-microbial sage for healthy gums!

Ingredients
– 1 thick Anjou pear wedge (ripe)
– 2 sage leaves
– 1/4oz lemon juice
– 1 1/2oz vodka
– 1/4oz St. Germaine
– Prosecco float (or soda water)

Aromatics & Garnish
– Fresh smacked sage leaf

Make It
1.) Dice pear finely, and muddle well in shaker.
2.) Smack and tear the sage leaves finely, and add to shaker.
3.) Add the rest of the ingredients, along with ice, and shake well.
4.) Pour over crushed ice, and top with a float of Prosecco (or a tiny splash of soda water)
5.) Garnish with sage leaf. Enjoy!

Note: Youthful Skin – Oh la la! Leave the antioxidant-packed skin on the pear for gorgeous drink and gorgeous skin. Enjoy an extra boost of Vitamin A as you devour these flavor-soaked jewels at the bottom of your glass!

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Redhead in Spring

One of my all-time award winners among friends and family. The flavor of this simple but stunning crowd pleaser will knock your socks off, making it a great, easy cocktail to impress all kinds of guests!

Serves: 1
Glass: Martini

Benefits
– Anti-inflammatory lemon & strawberries
– Blood sugar balancing berries
– Packed with immune-boosting antioxidants
– A beautiful show stopper to brighten any table!

Ingredients
– 2 strawberries, rips
– 1/2oz lemon juice, fresh squeezed
– 1 1/2oz gin
– 1/2oz St. Germaine
– pinch of sea salt (very light)

Aromatics & Garnish
– strawberry
– basil leaves
– Persian cucumber, sliced thin

Make It
1.) Smack  a fresh basil leaf and rim a martini glass with the leaf. Next, run a strawberry around the rim of the glass for aromatics. Set the basil and strawberry aside, and add a large ice ball to the glass.
2.) Add the strawberries to a shaker and muddle well.
3.) Add the rest of the ingredients, plus a scoop of ice, and shake well to chill.
4.) Strain and serve over the ice ball. Garnish with a slice of strawberry, a thin slice of cucumber, and the smacked basil leaf.
5.) For best flavor, allow the drink to rest on the ice ball for a few minutes before serving.

Note: Variations – If you like it sweeter, just add more strawberries! Also, try swapping the St. Germaine for Domaine De Canton for a deliciously different twist!

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Harajuku Tea Time

Inspired by long shopping days in Tokyo, this deliciously uplifting cocktail will keep your mind, mood and metabolism fired up! Pineapple’s B vitamin spectrum and natural enzymes, paired with matcha’s thermogenic and brain-boosting superpowers, will make this your go-to cocktail when you want an exotic lift. As we say in Japan… Itadakimasu! (ie: “Let’s enjoy!”)

Serves: 1
Glass: Highball (tall glass)

Benefits
– Deliciously detoxifying
– Memory-boosting EGCG + B Vitamins
– Digestive enzymes for a (flat) happy tummy
– Mood-boosting & Stress relieving

Ingredients
– 1/3 cup pineapple, finely diced
– 1/3 cup unsweetened vanilla almond milk (or similar)
– 1/3 teaspoon matcha powder
– 1 1/2oz gin
– ice for shaking and serving

Aromatics & Garnish
– fresh mint leaf
– pineapple wedge

Make It
1.) Run a pineapple wedge along the rim and set aside for garnish.
2.) Add diced pineapple to cocktail shaker and muddle well.
3.) Add the rest of the ingredients, and shake well to chill.
4.) Strain and serve over ice in tall glass.**
5.) Garnish with a pineapple wedge and sprig of smacked mint.

**Optional: Spoon some of the muddled pineapple into bottom of glass before serving, for added enzymes in a deliciously sweet golden bites!

Note: Fun Fact! – Matcha’s high chlorophyll content makes it a rich alkaline superfood. By drinking one cup of matcha per day you can immediately begin detoxifying the body and changing the body’s pH from acid to alkaline.

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Golden Cowboy

Move over, Spanish Coffee! There’s a new slimmed down cowboy in town. This velvety “East Meets West” tummy warmer might be your new whiskey favorite, bringing the superfood benefits of turmeric-fueled “golden milk” to a yummy cocktail glass. Spice up a cozy night with this lusciously nourishing soul-soother!

Serves: 1
Glass: Glass mug

Benefits
– Anti-Inflammatory
– Anti-viral + Immune-boosting
– Aids digestion

Ingredients
– 1 1/2oz whiskey
– 1 1/2 teaspoon maple syrup (sub monk fruit or stevia for zero sugar)
– 1 tablespoon heavy whipping cream
– 1/8 teaspoon turmeric**
– 1/8 teaspoon cinnamon**
– 1/8 teaspoon ground ginger**
– 3oz hot water

Aromatics & Garnish
– cinnamon stick (fresh is best, to get the most of cinnamon’s healing goodness!)

Make It
1.) Into a shaker tin, add whiskey, maple syrup (or sweetener of choice), heavy whipping cream and spices. Shake well.
2.) Pour all shaker ingredients into a mug, and top with hot water.
3. Serve with cinnamon stick, for a deliciously healing “infusion stir stick” for the spices that settle on the bottom of the glass.

Spice it Up! – **Seasoning measurements are the minimum! For max flavor & benefits, we encourage you to liberally add more turmeric, cinnamon and ginger to taste!

Note: Stirring this spicy, cozy drink with a cinnamon stick brings a quiet joy you’ll want to repeat again and again. A perfect drink to combat flu season, packed with anti-inflammatory whiskey, turmeric and cinnamon. Bookmark this recipe to warm up brisk Autumn and winter nights!

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Nick’s Picnic

Another crowd pleaser, this is a robust, bitey drink for dedicated whiskey drinkers and newbies alike, offering something new with that satisfying whiskey kick! The blackberry richness delivers a mouthwatering sensation that’ll knock your socks (and boots!) off every time.

Serves: 2
Glass: Rocks

Benefits
– Youthful skin and collagen-boosting Vitamin C
– Bone-boosting Vitamin K
– Packed with cancer-fighting antioxidants
– A crowd-pleasing cocktail for all types of guests!

Ingredients
– 4-6 blackberries, ripe
– 3oz quality whiskey (i.e.: Woodford Reserve)
– 1/2-3/4oz Domain De Canton
– 1/2oz lemon juice, fresh squeezed
– dash of rhubarb bitters (optional)

Aromatic & Garnish
– 2 large basil leaves

Make It
1.) Smack basil leaf, rim a rocks glass with it, and add a large ice ball to the glass. Set the basil aside to garnish the drink.
2.) Into a cocktail shaker, add blackberries and muddle well.
3.) Add the rest of the ingredients and a couple ice cubes, and shake well to chill.
4.) Strain and serve over the ice ball or whiskey cube. Garnish the glass with basil leaves.

A Hot Secret – Want to Really berry-liciious? Here’s a trick: Just heat the blackberries until hot on the stove or microwave, and then follow all the same steps. You’ll be amazed at the intensity of aroma and sweetness that is released into the drink!

Note: A True Cold-Killer? – Did you know that whiskey has as many antioxidants as wine – and is a source of phosphorus, thiamine, zinc, iron and niacin (B3)? Combined with the blackberries, there are many reasons this dignified drink could be considered a healing tonic!

The post 8 Low-Sugar SuperFood Cocktails appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Sorry vegans and veggie-burger lovers, you’re not going to like this. I believe hamburgers are the perfect food. I mean hamburgers from REAL, red meat from grass-grazed cattle raised sustainably.

Why is hamburger the perfect food? Let’s talk beef first.

Beef gets slammed as the “red meat” that is often considered unhealthy. But much depends on the source of the beef that determines whether it is ‘healthy’ or ‘unhealthy’. We will get into the grass fed vs. conventionally-raised meat in a bit.

Why is beef so perfect?

Beef contains “heme” iron which is much more easily assimilated in the body, than iron that comes from plants. Heme iron is a form of iron that humans can absorb very efficiently, and it also helps the body absorb non-heme iron from plant-based foods. One study even found meat as being more effective than iron tablets at maintaining iron levels in women during exercise.

Beef also contains zinc, selenium, choline (vital for liver health), vitamin B12 (only available from animal sources), and vitamin B6, along with vitamins A and E.

Meat is not just high in protein. It is also a source of many nutrients that are simply not available in plants. Meat provides vitamin B12 (only available from animal sources), a highly absorbable type of iron, essential amino acids, zinc, selenium, omega 3 fatty acids, EPA, DHA, vitamin D, and vitamin K2–none of which are found in plant foods.

Now, let’s discuss grass fed beef vs conventional beef. Conventionally raised cattle are finished on a diet of corn, kept in crowded, filthy pens and are generally in poor health. Their diet of grain makes them high in inflammatory omega 6 fats and low in healthier omega 3 fats. Conventional cattle are often pumped full of antibiotics and steroid hormones which are known to help them pack on the weight quickly. Overall, conventional beef is a far different animal than grass fed beef and can hardly be compared.

Grass fed and grass finished beef are raised in their natural environment, eating their natural diet. This means they have far fewer health problems and do not need hormones or antibiotics to fight disease or make them gain weight. They are raised in sunlight and natural pastures making their environment far healthier and far less stressful.

Grass fed beef has a different fat profile than conventional beef. Grass fed beef can have up to 5X the amount of omega 3 fatty acids as conventionally-raised beef. Omega 3 fatty acids lower inflammation, and have been found to help prevent heart disease, strokes, autoimmune diseases such as lupus, eczema, and rheumatoid arthritis. Omega 3 fats also help prevent Alzheimer’s, depression and anxiety, as well as ADHD.

Grass fed meat has lower levels of saturated fat compared to grain fed beef and it contains a very important type of fat called “conjugated linoleic acid”. CLA is a potent cancer fighting compound. CLA has slowed the growth of an unusually wide variety of tumors, including cancers of the skin, breast, prostate, and colon.

Grass fed cattle contain three to five times more CLA than conventionally-raised meat. In a Finnish study, women who had higher levels of CLA in their diets had a 60% lower risk of breast cancer than women who had low levels of CLA.

Grass fed beef contains more antioxidants, pound for pound than conventionally-raised meat.

Beef contains all the amino acids your body needs to synthesize protein. It’s a very high quality source of protein. Body builders and weekend warriors alike eating plenty of beef find they easily build muscle and lower their risk of injury. Beef also contains beta-alanine, an amino acid that helps create carnosine. Carnosine is vital to the muscle power and increases your ability to perform high intensity exercise.

Eating more protein—not less—is essential not only to good health, but also in keeping blood sugar low and preventing diabetes and obesity. Meat is one of the highest quality sources of protein.

So that brings us to burgers. The ubiquitous burger. They are certainly not all the same.

And that leads me to my controversial statement: “Burgers are the most perfect food.”

Let’s discuss…

We all know burgers can be delicious. They are incredibly adaptable. And ground beef can be one of the most economical cuts of meat—even grass fed ground beef.

Burgers are great plain, but they can become a masterpiece of your culinary skills and creativity, depending on what you add—or subtract—from them.

First of all, I’d recommend you ditch the doughy bun. Grains are inflammatory and not Paleo, although you can find grain-free buns. Even better, eat your burger with a lettuce wrap for a bun—or try a collard green wrap for some extra nutrition—just blanch first to make the collards easier and more tender.

You can also drastically boost the nutrition power of your beef by adding in some liver, beef heart or kidney. Chop in the food processor and mix in your ground beef and you won’t even taste it—you’ll just get all the massive health benefits.

Use healthy condiments. Some delicious avocado mayo, sugar free catsup, whole ground mustard, jalapenos, avocado, sliced sweet onion, sautéed mushrooms, and a fresh, ripe, juicy sliced tomato are great ways to up your burger game. Pile on those fun toppings. Don’t forget fun toppings like sauerkraut, kimchi, coleslaw or baby greens.

The sky’s the limit! High quality burger toppings make for a higher quality burger.

And last but not least, don’t forget the bacon, a good quality grass fed cheese, or even an egg for some extra protein.

You can create a different burger theme every night of the week! Enjoy that delicious, perfect, juicy grass fed burger!

References
https://www.webmd.com/diet/grass-fed-beef-good-for-you#3
https://www.marksdailyapple.com/healthier-burger/
https://www.leanandtenderbeef.com/Blog/10-Surprising-Health-Benefits-of-Grass-Fed-Beef/
https://sustainabledish.com/meat-is-magnificent/
https://grasslandbeef.com/?placement=&network=g&loc_physical_ms=9028818&store_code=&device_model=&loc_interest_ms=&albert_targetid=kwd-17111085630&albert_campaignid=2037231091&product_country=&feeditemid=&device=c&albert_keyword=us%20wellness%20meats&merchant_id=&product_id=&albert_category=&matchtype=e&product_partition_id=&product_channel=&albert_creativeid=414874517196&product_language=&albert_agid=70065469337&gclid=Cj0KCQjw5auGBhDEARIsAFyNm9HCaAPzk-RAkIfOp1OJOJCcA3AtYXzuU47izQPDXV3b8hkQ1tsSArYaAnn5EALw_wcB

The post Why Hamburgers are the Perfect Food appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Most people would be surprised to hear that oral health is very closely tied to overall health. But it’s absolutely true. Research shows that oral health has a far greater impact on many serious health conditions than you may realize. Making sure your teeth and gums are healthy will actually go a long ways towards helping you prevent diseases like heart disease, diabetes, cancer, and dementia. If you neglect your mouth, you can be setting yourself up for major health issues that can actually shorten your life.

The Mouth Has its Own Microbiome

Much has been said about the digestive system’s microbiome. But guess what? The digestive system begins in our mouths. And our mouths also contain hundreds—if not thousands—of microorganisms including bacteria, fungi, and other small critters. While the health of your gut flora has been proven to play a very important role in your health, it has become increasingly apparent the health of your mouth flora is also vital to your health.

In people with a healthy oral cavity, the tiny bacteria and other micro-organisms in the mouth actually play a role in the digestion of food. These little micro-organisms also play a role in the immune function, warding off dangerous pathogens that could invade your body. The oral microbiome also helps to protect the teeth from those invaders that can cause cavities and gum disease.

When oral care is lacking, and diet is off, the bad bacteria in the mouth can quickly multiply to combine with any sugars or starches and attack the teeth. This can result in cavities, gum disease, tooth decay, periodontitis and other infections. These infections can easily spread to other parts of the body.

While Americans seem to prize big, white, dazzling smiles, our actual dental health is pretty bad. Data from the National Health and Nutrition Examination Survey found that 91% of adults had cavities. Almost a third of all adult Americans have some type of tooth or gum issue going untreated. A whopping 64.7 million American adults have periodontal disease, an inflammatory bacterial disease of the gums, and for Americans who are 65+ years old, the number of them who have tooth and gum issues is 65%.

Why is our oral health so bad? It’s actually pretty simple—it’s diet. Diets high in sugar, processed grains and carbohydrates, combined with acidic, sugary drinks just eat away at our teeth and ruin our oral health. Even vegan diets high in carbs, fruit and grains can cause serious oral health issues.

Certain inflammatory digestive problems like gluten intolerance has been shown to cause serious damage to the teeth and gums as well. One study on this shows a direct correlation between celiac disease in children and enamel degradation, along with increased incidence of cavities. It’s hard to say whether this is due to the problems with malabsorption of minerals, or the increased inflammation that goes with gluten intolerance. My guess is that it is probably both. Likewise, a similar effect can be expected for those suffering from other inflammatory gut diseases and disorders, including IBS, Crohn’s and ulcerative colitis.

So, it’s not only WHAT we put in our mouths that comes into contact with our teeth, but the food and nutrients that we put into our bodies that also affects the health of our teeth, gums and oral cavity.

Let’s take a look at some of the more common and serious health problems caused by bad oral health:

Heart Disease and Strokes

Most people would never make the connection, but poor oral health increases the risk for heart disease and strokes. Bacteria that causes gum disease can get into the bloodstream, along with plaque from the teeth and cause inflammation, blood clots and narrowed blood vessels. The damaging effect on the blood vessels can also lead to hypertension and strokes. In addition, colonies of bacteria can attack and infect the inner lining of the heart causing a serious condition called “endocarditis”.

Diabetes

Diabetics generally have a much higher risk of developing sores and infections. This includes the gums and teeth. With the addition of gum disease, symptoms of diabetes can worsen and it can become increasingly difficult to manage blood sugar levels. It becomes especially important for diabetics to take exceptionally good care of their teeth and gum. In addition, because gum disease leads to higher than normal blood sugar levels, a person with poor oral health is at an increased risk of developing diabetes.

Erectile Dysfunction

Yes, really! Poor oral hygiene, gum disease and cavities all put men at increased risk for ED. Chronic gum disease is actually known to have a direct tie to problems with ED. When bacteria from diseased gums get into the bloodstream it inflames blood vessels. When inflammation is present it can block blood flow to essential areas, including the genitals, making erections difficult or impossible.

Cancer

Tooth and gum disease increase the risk of a variety of cancers including, kidney cancer, pancreatic cancer, and cancers of the blood. Evidence shows chronic infection and inflammation are associated with increased risk of cancer development. There is also a strong connection between bacterial and viral infections and cancer cell growth.

Obviously, poor oral health practices such as smoking or using tobacco products can lead to oral and throat cancers, but other types of cancer have also been linked to gum disease as well.

Respiratory Infections and Lowered Immune Function

When bacteria and harmful pathogens residing in the mouth are inhaled into the lungs, or travel there through the bloodstream, there is definite elevated risk of respiratory infections, including severe Covid-19, pneumonia, acute bronchitis, and even COPD (chronic obstructive pulmonary disease). What’s more, infection and inflammation in the mouth lowers immune function even more, making it even harder to fight off these serious respiratory infections, making them potentially deadly.

Dementia

Poor oral health can have very negative effects on the brain. Substances released from inflamed gums can actually kill brain cells and lead to memory loss. Dementia and possibly even Alzheimer’s disease can result from the inflammation and infection from gum disease, when bacteria in the mouth is absorbed into the bloodstream.

In addition to the above serious health issues and diseases, poor oral health can also lead to:

• Rheumatoid arthritis
• Infertility
• Pregnancy problems
• Kidney disease
• Fibromyalgia
• Asthma
• Autoimmune disease

How to Protect Your Oral Health

First off, be sure to visit a dentist a minimum of once a year for a regular checkup and cleaning. They can inspect your gums and slow down any potential for gum disease or tooth decay. Be sure to brush often and floss daily.

Change your diet. Studies have shown a definite connection between a highly processed, high sugar diet and oral disease. Sugar and starches stick to the teeth and raise the acidity in the mouth, creating a perfect place for bad bacteria to multiply and do their damage.

A low carb, Paleo or ketogenic diet helps to lower carbs, reduce any sugars in the mouth, and protect the gums and teeth from infection. In addition, a healthy, balanced diet full of antioxidant rich vegetables, naturally raised meats and absent of starchy grains and sugar, is healthy for the whole body.

Protecting your oral health is exactly the same as looking after your overall health and wellbeing.
Eat well, get plenty of sleep, get outside and get lots of sunshine and vitamin D, exercise, and reduce stress.

Did you know that this…

60-Sec bedtime ritual rebuilds your teeth and gums overnight (Users say it’s better than implants)

Doctors still can’t believe their eyes…

Every person who did this 60-second trick before going to bed, experienced a dramatic rejuvenation of their gums, rebuilt their teeth…

And even got rid of bad breath and ugly spots…

No matter how advanced their tooth decay was…

And all they had to do is mix 2 dirt-cheap ingredients.

Some of them even claim they’ll never have to go to the dentist again after this…

See here the breakthrough method that’s making dental implants absolutely useless.

References:
https://www.marksdailyapple.com/how-your-oral-biome-influences-your-overall-health/
https://www.marksdailyapple.com/oral-health-what-you-eat-and-dont-eat-counts/
https://www.123dentist.com/how-your-oral-health-can-impact-your-overall-health/
https://www.absolutedental.com/blog/10-health-issues-caused-by-bad-oral-health/

The post Oral Health Linked to Heart Attacks, Strokes, Dementia and Cancer appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day…

Many of you may have been using baking soda around your home for years without ever even knowing what it is. We did a little digging to uncover the mystery.

It turns out that sodium bicarbonate (NaHCO3) is a chemical salt that, in its natural form, is the mineral nahcolite. Baking soda can react as both an acid and a base, although in an aqueous solution it is a bit on the alkaline side.

Pure nahcolite is found in abundance in the Green River Basin, which cuts through several states in the central part of our country.

Sodium bicarbonate helps to regulate pH and keep it steady – a process known as buffering. It keeps substances from being too acidic or too alkaline. Its ability to neutralize the pH of any substance it comes in contact with makes it highly effective for so many things.

Now, you may know about all the amazing ways you can use baking soda around your home such as:

– Cleaning coffee makers
– Cleaning drains
– Ridding hair of buildup
– Polishing silver
– Septic care
– Making toothpaste
– Making deodorant
– Cleaning brushes and combs
– Refreshing your fridge
– Easing itching and swelling
– Putting out a grease fire
– Breaking down ice on a sidewalk or driveway

But… did you know that drinking baking soda can be very healthy for you? Yes, it’s true, drinking something as simple as baking soda can drastically improve your health. What is even more amazing is that when you combine baking soda with other powerful ingredients, the healing powers are supercharged.

The only caution we have is that you stick to an aluminum-free brand of baking soda whenever possible.

Here are three of our favorite healthy baking soda tonics:

Ultimate energy booster and electrolyte replacer

Do you know that nagging, dragging feeling you get when you are about halfway through your 5-run, or partway through that spin class? The feeling like you can’t push your body one bit more?

Well, we have great news for you: this ultimate energy booster tonic will not only help motivate you to get moving, it will also help you go harder for longer no matter what physical activity you are doing.

This is because strenuous exercise leads to a buildup of lactic acid – which can cause muscle pain and fatigue. Baking soda has been found to boost performance in athletes due to its ability to neutralize lactic acid buildup.

Ingredients:

– ½ teaspoon unprocessed sea salt
– ¼ teaspoon baking soda
– 7 cups coconut water
– ½ cup lemon juice
– ¼ cup raw honey

Instructions:

1. Heat the coconut water on low and mix in baking soda until it is dissolved.
2. Add other ingredients and pour mixture into glass jar.
3. Shake well before use.
4. This will keep for a week in the refrigerator.

Coconut water: Although coconut water has a deceptively light consistency, it has higher levels of minerals such as iron, magnesium, manganese, calcium and zinc than many fruits, including the famously healthy orange. Additionally, coconut water has high amounts of B-vitamins, such as niacin, thiamin, riboflavin and pyridoxine.

One of the best benefits of coconut water is that it is extremely high in potassium. As your body sweats during exercise or vigorous physical activity, your level of potassium drops. Coconut water has approximately 250 milligrams of potassium and 105 milligrams of sodium in every 100 milliliter serving.

Raw honey: One of the substantial benefits of choosing raw organic honey from your area is that it contains immune stimulating properties from the area where the bees collected pollen. This means that it can actually help to desensitize you to local allergens, potentially lessening your allergy symptoms.

The supercharged acid reflux reliever

Because acid reflux typically results from having too little acid in your stomach, you can help improve this by mixing 2 tablespoons of raw, unfiltered, apple cider vinegar into a 6 to 8 ounce glass of water.

Adding ¼ teaspoon of baking soda to this mixture will further help neutralize your internal fire. Be prepared, however: this mixture will foam – so wait for it to slow down before you drink it.

Green tea and baking soda metabolism booster

A recent study out of Penn State’s College of Agricultural Sciences found that drinking green tea regularly can boost the effects of exercise to aid weight loss efforts. The study was conducted on mice that were fed a diet with high amounts of fat, exercised regularly, and given green tea extract. The mice showed an average body mass reduction of 27.1 percent and an average abdominal mass reduction of 36.6 percent.

There are three compounds in green tea that are thought to help promote weight loss: catechins, theanine and caffeine. These substances work together to block enzymes that are responsible for fat storage in the body.

When you combine the super-metabolizing powers of green tea with baking soda, you rev up your fat burning power while encouraging optimal pH ( 7.2) in the body. This is necessary for balance.

A pH factor that is not optimal will cause excess acid to be stored in fat cells. An acidic person can’t burn fat well, because doing so would release the acid that is stored in body fat – and this would throw the blood pH out of whack. If your pH is not balanced, you may also feel fatigued and ill.

Choose organic green tea and add ¼ teaspoon of baking soda to an 8 ounce cup before drinking. Enjoy daily.

Speaking of baking soda…

My friend Susan Patterson wrote an entire book called The Baking Soda Secret, and she wants to ship it to you for FREE!

* How to use Baking Soda as a natural replacement for many products currently in your home like deodorant, toothpaste and even cleaning products.

* The exact recipe she uses to make healthy, energy-filled meals.

* How to soothe skin irritated by eczema, bug bites, bee stings and more.

* A powerful flu-fighting tonic that can help banish symptoms in hours.

* Countless beauty hacks including a hair rinse, face mask, and dark spot remover.

All of this and so much more!

But, like I said, you have to hurry because she only has a handful of these left and if you don’t confirm your address your book will be sent to another lucky individual who will immediately start improving their physical, mental and home health with Baking Soda!

Click here to Claim your FREE Book Now (need shipping address)

The post 3 Ways to Drink Baking Soda for Better Health appeared first on thenutritionwatchdog.com.