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

I have been taking Vitamin C to prevent colds and the flu since the 70’s, when Linus Pauling declared vitamin C’s ability to defeat the common cold. I have always thought it helped prevent or shorten any illness. Since then, it’s been a hotly debated subject as to how effective it actually is for preventing colds, and influenza. Personally, I am a believer.

Vitamin C is a very potent antioxidant that protects against free radicals that can lower your immunity, and increase the risk of chronic disease, as well as speed up the aging process.

Vitamin C does help the immune system protect against viral infections and other types of infections more efficiently. It does this by strengthening the function of our innate immune system, which is our first line of defense against bacteria and viruses—especially those we have never encountered before.

In addition, vitamin C also activates the adaptive immune system responses to increase levels of antibodies which attack specific types of germs, bacteria and viruses that the body has previously fought off.

One of the hallmark signs of vitamin C deficiency is a weakened immune system.  A study out of Switzerland found that getting adequate levels of vitamin C can help reduce the symptoms and duration of respiratory infections, such as the common cold, bronchitis, or sinusitis. And, when combined with zinc, more importantly, it can also prevent or improve outcomes of pneumonia, malaria and diarrhea infections as well.

Some of the most convincing evidence of vitamin C’s ability to fight respiratory infections comes from a large study of 29 randomized trials that included more than 11,000 participants. Researchers found that active athletes who exercised in cold weather cut their risk of respiratory infections in half by taking only 200mg of vitamin C a day. Taking just 200mg of vitamin C per day also reduced the duration of the cold and flu symptoms significantly, helping people return to work and their lives more quickly.

Vitamin C is also effective at both preventing cancer cells and stopping their spread. A study from Finland shows vitamin C’s ability to help prevent heart disease—people who took 700mg of vitamin C a day had a 25% lower chance of developing heart disease, as well as lowering both triglycerides and levels of (bad) LDL cholesterol.

Unfortunately, humans are one of the only species who cannot create vitamin C in their bodies. So we must get it from our diets and supplementation. Vitamin C is also water soluble, so it easily washes out of the body. If you want the benefits of vitamin C, you’ll need to consume it daily, and not just at the start of getting sick.
While high doses of vitamin C may be effective at helping with some health issues, most of the vitamin C over 400 mg may get washed out in the urine. High doses of vitamin C work best in divided doses throughout the day, otherwise, it may cause digestive upset and diarrhea.

A recent study published in Seminars in Preventive and Alternative Medicine looked at over 100 studies and found a growing list of benefits of vitamin C. Some of those health benefits include:

• Protecting against heart disease, high blood pressure and strokes
• Lowering bad cholesterol levels including LDL and triglycerides
• Helping prevent cataracts and macular degeneration
• Reducing aging by building up collagen that prevents wrinkles
• Protecting the kidneys, eyes and blood vessels of those with diabetes
• Enhancing the absorption of iron, preventing anemia
• Reducing histamine reactions, lessening the symptoms of allergies and inflammation
• Preventing seasickness
• Strengthening and helping repair tendons, ligaments, and cartilage in the body.

Since we don’t make vitamin C, it’s easy to become deficient in it. Some of the signs of low vitamin C include:

• Bruising
• Swollen or bleeding gums
• Slow wound healing
• Dry hair
• Rough scaly skin
• Nosebleeds
• Weak immune system, frequent colds and flu
• Digestive disorders like leaky gut and food allergies
• High blood pressure and heart disease

Because the vitamin C in foods is accompanied by a host of other healthy antioxidants and super nutrients, it’s best to eat foods with high vitamin C content. Some of the highest levels of vitamin C in foods include all forms of citrus fruits, kiwi, peppers—especially red peppers, papaya, strawberries, broccoli, tomatoes, kale, guava, and mango. But it’s easy to get plenty of healthful vitamin C just by choosing a wide variety of organic, brightly colored vegetables. Keep in mind that overcooking destroys the vitamin C, so cook lightly or eat raw.

However, you should probably still consider supplementing to achieve the optimal protective levels of vitamin C in your body. While high doses are generally safe, it is still important not to exceed the and upper limit of about 2,000 milligrams a day to avoid adverse digestive symptoms such as stomach upset and diarrhea.

Liposomal (or pro-liposomal) vitamin C is a brand new highly absorbable option for high-dose vitamin C. When you take the common form of ascorbic acid (vitamin C) only about 14-30% of it is actually absorbed in the body. And the absorption rate goes down, the higher the dosage. Dosage of standard forms of vitamin C are only about 200-1,000 mg/day but with liposomal vitamin C you can safely take 1000-2000mg a day and know it will all be absorbed.

This is where liposomal vitamin C has an advantage.

Liposomes are particular microscopic spheres that carry vitamin C at their core. Their absorption does not depend on vitamin C transporters, but rather on the direct fusion of the liposome with the small intestinal cells resulting in direct intracellular (inside the cells) release of the vitamin C and eventually into the blood circulation. Liposomal vitamin C has a substantially improved rate of absorption than conventional vitamin C supplements which further magnifies all the health benefits of vitamin C.

Experts agree that Vitamin C, in combination with a healthy lifestyle, can boost your immune system and help prevent colds and flu, or shorten the duration.

We put one of the worst modern health crisis in our rear view mirror, but is it really over?

2026 – ER doc has urgent immunity warning for what’s coming

According to one ER doctor, there are 3 terrifying warning signs right now…

The media is hiding them (the politicians needed votes this fall).

Click here to see what’s coming next, and how to protect yourself

Immunity has been the perfect “back door” for taking away our freedoms..

And, what comes next could make the last few years look like a cakewalk.

Here’s this MD’s suggestions for supporting your immune system right now.

References
https://coremedscience.com/blogs/wellness/how-to-pick-the-best-liposomal-vitamin-c
https://lpi.oregonstate.edu/mic/vitamins/vitamin-C#common-cold-treatment
https://www.healthline.com/nutrition/vitamin-c-coronavirus#recommendation
https://draxe.com/nutrition/vitamin-c-foods/
https://www.medicalnewstoday.com/articles/219352#what_is_vitamin_C_and_why_do_we_need_it

The post Vitamin C and Your Immune System appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at PaleoHacks, a leading publisher of daily health tips that I personally read every day… Here is the link back to the original article

By Samantha Gladish, PaleoHacks.com

Do you need a liver detox? Here are the best natural foods that will cleanse your liver naturally!

Have you been slugging through your day, extremely exhausted? Are you struggling with your digestive and gut health? What about extra sensitivity to perfumes and smells? If you checked yes to any of these questions, this could be a sign that your liver is on overload.

As your main detoxifying organ, your liver is impacted by everything you come in contact with. It works hard to detoxify toxic chemicals and carcinogens naturally, but did you know common detox kits aren’t enough to maintain your liver’s productivity?

Heading out to your local health food store and buying a 10-day detox kit just won’t gonna cut it! As much as those kits can be effective in “cleaning you out,” they really don’t address the biggest and most important issue, which is food! So, how do you cleanse your liver?

Tweet – “When it comes to detoxification, it’s all about the food, or more specifically, the nutrients needed to support detoxification on a daily basis.”

It’s true, we detoxify daily, which is why only 10 days won’t cut it. Toxins can be found in the food we eat, our environment, household cleaning products, and even our furniture! Our bodies are in a constant state of toxic overloaded.

There are numerous ways to gently and safely detoxify our bodies. For example, eating more herbs, consuming more supplements, and choosing clean organic whole foods are all things we can incorporate into our daily lives.

But before we dive into what to eat, let’s first understand what detoxification is all about.

What is Detoxification?

Detoxification is about resting, cleaning, and nourishing the body from the inside out. By eliminating toxins and nourishing your body, detoxification can help protect you from disease and renew your ability to maintain optimal health.

In other words, we’ve got to eliminate toxins and feed our bodies natural foods to help us feel at our best. The foods you choose to eat play a vital role in eliminating toxins from your body, as well as supporting different organ systems.

Your Liver

As your main detoxifying organ, your liver has over 500 functions in the body. Consequently, your liver is constantly ridding your body of waste, metabolizing hormones, and assisting in digestion.

Tweet – “Combining vitamins A, B, and C with minerals such as zinc, magnesium, calcium and selenium are all important for supporting detoxification and the liver.”

Several amino aids are also important for improving detoxification and eliminating chemicals from your body. Cysteine and methionine in particular help to prevent oxidation and bind to heavy metals such as mercury to help flush them from your system.

An incredibly powerful and important antioxidant needed for detoxification is glutathione. This antioxidant works to decrease toxins accumulated from smoke, radiation, auto exhaust, chemicals, drugs, and many other carcinogens.

Since your liver is your main detoxifying powerhouse, it is important to eat foods that optimize the health of the liver and supply you with many of the vitamins and minerals mentioned above.

7 Foods That Cleanse Your Liver:

Garlic

Contains sulfur compounds that are essential for supporting the liver and activating liver enzymes that are responsible for flushing out toxins and waste from the body. Garlic also contains selenium, an important mineral and nutrient that assists in detoxification and supports the thyroid gland.

Citrus Fruits

Lemons, limes and grapefruits are all natural sources of vitamin C and contain many potent antioxidants. Like garlic, citrus fruits have the ability to boost the production of liver detoxification enzymes.

Broccoli

Along with other brassica vegetables, such as Brussels sprouts, cabbage and cauliflower, broccoli contains sulfur compounds, just like garlic, that help to support the detoxification process and the health of the liver. In fact, these fibrous veggies can help flush out toxins from your gut, and they contain compounds that help support the liver in metabolizing hormones.

Avocado

This incredible fruit contains glutathione, which is a powerful antioxidant that helps to protect the liver from incoming waste and toxins. It also assists the liver in eliminating these chemicals from your body and protects against cellular damage.

Leafy Vegetables

The bitterer, the better! Your liver loves bitter, so load up on dandelion, rapini, arugula, mustard greens and chicory. These leafy greens contain numerous cleansing compounds that neutralize heavy metals, which can slow down the liver’s ability to detoxify. Plus, they help to stimulate bile flow.

Turmeric

This incredible herb contains a boatload of antioxidants that help to repair the liver cells, protect against cellular damage and assist in detoxification. Turmeric is particularly good at helping the liver detox from heavy metals and assist in hormone metabolism. Turmeric also boosts the production of bile and improves the health of the gallbladder.

You can make an array of yummy eats using turmeric, ranging from pumpkin and turmeric soup to “golden ice.”

Walnuts

These oddly-shaped nuts contain high levels of l-arginine, glutathione, and omega-3 fatty acids, all of which help to detoxify the liver and support toxin elimination. Plus, they are great for fighting inflammation and supporting the health of the brain.

A simple and delicious way to include many of the above liver-loving foods is to juice them. If you don’t have a juicer, you can make the recipe below using a blender.

Here is a potent detoxifying juice you can make at home to cleanse your liver and overall health.

Total Time:
2 MINS
Cook Time:
1 min
Prep Time:
1 min
Serves:
1 jar

Mean Green Detox Juice

Detoxification is a daily process. It is essential that we support our liver and all elimination organs with high-quality foods and specific nutrients. This will increase our body’s ability to eliminate the toxins and chemicals it comes in contact with, and will help to support our health and overall longevity.

Tools

Juicer or blender

Ingredients

4 large dandelion leaves
4 cups arugula
3 celery stalks
2 large broccoli stalks
2 carrots
1 lemon (with peel on)
½ a grapefruit

Instructions

Process all ingredients through a juicer. Alternatively, if you have a high-speed blender, you can make this into a smoothie.

Be sure to add enough water to blend your ingredients, and feel free to pour the mix through a sieve to strain out the fiber.

The post 7 Amazing Foods That Cleanse Your Liver Naturally appeared first on thenutritionwatchdog.com.

Cancer. It’s one word that strikes fear into the hearts of most people. It can cause you to totally re-think your whole life. Empowering yourself with a plan of action will go a long way towards your health, wellness and mindset. If your lifestyle and diet need an overhaul, now is the time to make some drastic changes.

Foods have the power to strengthen our immune system to fight cancer, increase antioxidants in our body to protect our cells’ DNA and prevent cancer—all the while adding to our overall health. Our bodies have a natural tendency to want to heal, but we must help our bodies return to a point where they are able to fight off disease. We can do this by eliminating cancer-causing foods and toxins, and creating a diet of healthful, cancer-fighting, immune-strengthening foods.

Whether you choose to undergo conventional cancer treatments or decide to follow a more natural route, these tips on cancer fighting foods will help you fight cancer and get back on the road to health.

While conventional medicine downplays the importance of diet and lifestyle changes, it is necessary for you to realize that both your diet and lifestyle are of utmost importance!

The best start is by removing and detoxifying the body from those foods and toxins that are feeding and encouraging cancer, oxidation, and a weakened immune system, and then begin rebuilding the body’s cells—from the ground up—so to speak with super healthy foods that fight cancer.

Starve the Cancer

Adopt a ketogenic diet. Ketogenic diets have been scientifically proven to improve cancer recovery and to have a proven ‘anti-tumor’ effect on cancer cells. A ketogenic diet is a very low carb, lower protein and higher fat diet. Keto diets help to turn the body’s ‘fat burning’ mechanism on, while keeping blood sugar and insulin very low. When the body is able to efficiently break down fat, or ketones as they are called, in the body to use as fuel, the body is ‘fat-adapted’. Cancer cells primarily use glucose as their fuel, and cannot utilize ketone bodies, so they essentially starve and die on this type of diet.

Besides the keto diet’s ability to lower blood sugar and insulin and to burn fat for fuel, this diet is also known in health circles as having some very health-protective benefits. For one, it starves cancer cells, and as we know, this is super important, so it is well worth it to make some major dietary changes. This diet also helps reduce inflammation, another health issue tied to cancer.

The best way to prepare the body for a keto diet is to adopt an intermittent fasting routine. This allows the body to fast for periods of 12-16 hours or more, and helps to begin the fat adaption process.

Contrary to what many of us believe, our bodies do not just fight cancer when we actually have a cancer diagnosis. Cancer takes years to grow in our bodies, and we are actually fighting and killing off cancer cells on a daily basis! So, eating foods that fight cancer is extremely important on a daily basis as well—whether you have been diagnosed with cancer or not.

Says Ty Bollinger, from TheTruthAboutCancer.com website,

“New studies focused on the benefits of using food as medicine have made fascinating discoveries in the last decade. The results from prestigious labs all over the world show us that not only can you improve your general health to prevent disease… you can actively fight disease… with food.”

Yes, in fact, there are foods that specifically target cancer cells, all the while benefiting and strengthening the healthy cells in your body. There are foods available right at your local health food store or farmer’s market that will help you fight and destroy these invading cells.

This article will help you uncover those foods that will help you to:

• Detoxify your body
• Strengthen the immune system and repair cells’ DNA
• Actually kill cancer cells and stop its spread

Top Ten Cancer Fighting Foods

1. Garlic

The #1 most powerful anti-cancer food is garlic. Garlic, especially raw garlic, along with its other close relatives in the allium family including onions, leeks and shallots are some of the most powerful cancer-fighting foods. Garlic and the rest of the allium family contain very powerful antioxidants like allicin that remove free radicals from the body. Garlic is also valuable as an immune booster, is anti-inflammatory, lowers blood pressure, LDL cholesterol, and detoxifies.

There are several studies that show an increased intake of garlic with a reduced risk of certain cancers, especially cancers of the stomach, colon, esophagus, pancreas, and breast. Other cancers that garlic and onions fight include oral, ovarian, endometrial, kidney, and laryngeal cancers.

The cancer-fighting effects of garlic may be related to its antibacterial properties, or its ability to fight cancer-causing substances, help repair DNA, reduce cell reproduction or induce cell death.

2. Broccoli, Broccoli Sprouts and other Cruciferous Vegetables

Broccoli is related to the whole cruciferous cancer-fighting vegetable family that includes cabbage, cauliflower, arugula, kale, collard greens, and brussels sprouts. Broccoli and its cruciferous cousins have proven effective against many cancers, especially breast, cervical, gastric, prostate and liver cancers.

Broccoli is also super high in powerful phytochemicals and the antioxidants glucoraphanin and indole-3-carbinol, which are proven cancer-fighting weapons, which have selective toxicity against cancerous cells, while strengthening the body’s healthy cells.

Cruciferous vegetables are known to be powerful cancer killers and many are rich in glutathione, known as the “master antioxidant” because of its powerful free-radical-scavenging abilities. Most all of the cruciferous vegetables are nutrient-dense sources of a family of phytochemicals called isothiocyanates that are linked to cancer prevention.

Broccoli sprouts actually contain some of the highest levels of cancer fighting compounds. Numerous studies have shown the highest cancer protective properties tend to be concentrated in the sprouts about 3 days after sprouted. Broccoli is also naturally anti-inflammatory, good for the bones and the heart, and nutrient dense, so it benefits overall health as well.

3. Green Tea

Green tea contains some uniquely powerful antioxidants called ‘catechins’ that are strong free-radical fighters and have been shown in lab studies to actually kill or inhibit the growth of existing cancers and shrink tumors. Green tea’s two main anticancer compounds, EGCG and quercetin are powerful weapons in a fight against many types of cancers.

Additionally, green tea helps to promote the production of the antioxidants glutathione and superoxide dismutase (SOD) which drastically lower inflammation in the body. As an added benefit, green tea also reduces the risk of heart disease, lowers LDL (bad) cholesterol while raising HDL (good) cholesterol, and lowers blood pressure.

4. Leafy Green Veggies

Leafy greens are one of the most important parts of any healthy diet since they are loaded with vitamins, minerals, antioxidants, and other necessary phytochemicals. Leafy greens, especially bitter greens, like arugula, watercress, kale, collards, mustard greens, and more, are badass fighters in the war against cancer.

Many of these greens—mustard, collards, kale, arugula and more are actually part of the cruciferous veggie family, so they contain the same cancer-fighting compounds as their cousins. Leafy greens are high in vitamin C, methylfolate (an absorbable type of folic acid), and betacarotene—all powerful antioxidants.

Leafy greens are also sources of glucosinolates, which gives them effective antibacterial and antiviral properties, detox the body of carcinogenic substances, reprogram cancer cells to die, and prevent tumor formation and metastasis. These natural chemicals are activated during chewing and digestion into biologically active cancer-killing compounds such as indoles, thiocyanates and isothiocyanates.

5. Ginger

Ginger is one of the most powerful anti-inflammatory cancer-fighting foods you can find! Ginger is known to actually shrink tumors and destroy cancer stem cells, as effectively as some chemotherapy medications. However, ginger has the ability to protect healthy cells while killing cancer stem cells.

Ginger contains a powerful compound, 6-shogaol, that is highly effective in killing cancer stem cells in breast cancer, according to a study done in 2015. Shogaol was compared to the chemotherapy drug, Taxol, and curcumin from turmeric. The compound found in ginger was found to be the most effective, especially against cancer stem cells. Taxol could not match the activity of the shogaol in ginger even at a 10,000X increase!

Ginger extracts have been shown in scientific studies to have antioxidant, anti-inflammatory, and anti-tumor effects on human cells and cancer cells. Because ginger has such a powerful anti-inflammatory effect on cells, reducing key inflammatory indicators also reduced chances of cancer development, in addition to ginger’s tumor-shrinking capabilities.

Ginger’s anti-nausea action is also very valuable to prevent nausea and vomiting as a result of chemotherapy from standard cancer treatments.

6. Turmeric

The super-food turmeric has been valued as far back as 3,000 BC and is one of the most important anti-cancer nutrients studied today. Curcumin is the yellow pigment that comes from turmeric and is one of three known active ingredients in turmeric. Curcumin has demonstrated incredible anti-cancer benefits. In countries where people eat turmeric daily as a part of their diet, research shows lower rates of many types of cancers.

Over 2,000 researched studies have been published that show curcumin combats cancers of the breast, prostate, liver, colon, lung, pancreas and more. Many of these studies have shown curcumin actually stops cancer cells from multiplying and brings about cancer cell death. Curcumin’s ability to fight cancer is superior to many chemotherapy drugs because it selectively kills cancer stem cells, leaving healthy cells intact.

Curcumin is currently being tested in several clinical trials to treat cancer, including prostate, breast, colon and osteosarcoma. Curcumin can kill a wide variety of tumor cell types through several totally different mechanisms. Because of the varied way curcumin can cause cancer cell death, cancer cells are not likely to develop resistance to curcumin, unlike many chemotherapy drugs.

7. Mushrooms

Medicinal mushrooms have been used for centuries all over the world to fight cancer and enhance or modulate immune response. These mushrooms include shitake, reishi, maitake, mannentake, and cordyceps. Research has indicated these varieties of mushrooms have unique anti-cancer, antiviral, anti-inflammatory and liver protective activities.

Reishi mushrooms have been used in Chinese medicine for cancer treatments for many years. Reishi is also said to improve well being, strength and enhance health. Reishi mushrooms stimulate the immune system, diminish the unpleasant side effects of chemotherapy, and protect the cells’ DNA.

Turkey Tail is another well-known medicinal mushroom in alternative medicine. Studies show it improves survival rates, modulates (balances out) the immune system and has anti-tumor properties. It also enhances the beneficial effects of chemotherapy and reduces side effects.

Cordyceps acts an immune stimulator by increasing cancer-fighting T cells and ‘Natural Killer’ cells, while prolonging the life and power of white blood cells. This increases the body’s ability to fight pathogens, infections and cancer. It has demonstrated anti-tumor properties and also protects the kidneys from chemotherapy.

Maitake mushroom works on the immune system. Studies have shown that it can enhance two different immune system pathways, helping it fight infection and protecting the body from invaders like cancer. Maitake also protects cells with its antioxidant properties and decreases the inflammatory factor COX2 enzyme so common in cancer physiology. Maitake also fights metastases and prevents the the proliferation and spread of cancer.

8. Pomegranate

Pomegranates have been used for many, many years for a variety of diseases and illnesses like cancer. Pomegranates contain strong antioxidants, and are a rich source of anthocyanins, ellagitannins, and hydrolysable tannins.

Studies show that the pomegranate has a multi-targeted attack against various types of cancers, which is one of the reasons pomegranates are so effective. It does this by protecting against DNA damage, stopping the spread of cancer in the body, decreasing inflammation, protecting healthy cells and causing cancer cell apoptosis (cell death). Pomegranate is effective against a wide variety of cancers.

9. Berries

Berries, including strawberries, raspberries, blueberries, cranberries, blackberries, black raspberries, cherries, elderberries, and bilberries are all loaded with a cancer-fighting substance called anthocyanins. Blackberries, black raspberries and blueberries, in particular, have some of the highest levels of this health-promoting phytochemical. Anthocyanins slow the growth of pre-malignant (cancer) cells and prevent new blood vessels from forming which would feed a cancerous tumor.

10. Orange Colored Vegetables

Bright colored vegetables means that they are loaded with phytochemicals, especially antioxidants called carotenoids which fight cancer. Other carotenoids include alphacarotene, betacarotene, lycopene, lutein, and cryptoxanthin, which are all related to plant-based vitamin A.

Including citrus fruits, sweet potatoes, pumpkin, squash, red peppers, tomatoes and other bright red, orange or yellow vegetables will help to get plenty of these powerful carotenoids in your diet. Betacarotene has been well-studied and is known to be essential for a strong immune system, detoxing the body, and fighting cancers of the skin, eyes and organs. ‘Eating the rainbow’ helps to give your body a full spectrum of these powerful cancer-fighting tools.

This list is by no means complete—there are literally hundreds of foods, herbs and spices that fight cancer, and by eating a variety of fresh, organic, naturally raised foods—along with limiting the toxins in your diet and environment, you can begin the healing process.

In addition to the above cancer-fighting foods, overall nutrition is extremely important. Every bite you put into your mouth should be a nutritious super-food. Strengthening your body, powering up your immune system and optimizing your health as much as possible is key to your health and longevity.

Be sure to include plenty of healthy proteins in your diet. While this is a plant-heavy diet, it by no means is a vegan diet. A healing body needs protein to rebuild itself. Supplement with small amounts of naturally-raised, grass-fed and grass finished meats, organic, pastured raised poultry and eggs, and wild caught fish. Meat, poultry and fish raised in a natural environment without added hormones, antibiotics or grain will nourish and protect your body while it fights cancer.

Add in bone broth to soothe and heal the digestive system while strengthening and fortifying it. Bone broth is valuable to help soothe and remove inflammation in the gut. Often gut issues are a basis for overall inflammation in the body–one of the starting points for cancer growth.

Healthy fats are also key to good nutrition and good health to fight cancer. Avoid toxic, processed vegetable oils and instead consume plenty of natural healthy fats like grass-fed butter, organic, unrefined coconut oil, and high antioxidant extra virgin olive oil. And be sure to add in the cancer fighting healthy fats of unprocessed nuts, avocados, and grass-fed organic dairy products, especially cultured dairy products like organic (unsweetened) yogurt and unprocessed cheeses.

Above all, keep a healthy mindset, meditate, de-stress, and love your body and yourself. Your body needs your attention now to recover and regain health. Give gratitude and appreciation for those supportive people in your life and appreciate living. Every day is a new day. Take care and have faith!

Speaking of cancer

We’ve all been popping vitamins like candy lately…

But according to Harvard, THIS vitamin has been linked to cancer!

The sad news is…

This Vitamin is in the top 5 most bought supplements in the USA.

And there’s a high chance you’re taking this vitamin too.

So please, I urge you to check this out.

References
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/garlic-fact-sheet
https://thetruthaboutcancer.com/12-ways-to-prepare-detox-cleanse/
https://draxe.com/detox-diet/
https://draxe.com/cancer-fighting-foods/
https://drjockers.com/plant-based-ketogenic-diet/
https://drjockers.com/10-critical-ketogenic-diet-tips/
https://thetruthaboutcancer.com/cancer-fighting-benefits-of-curcumin/
https://www.lifeextension.com/Magazine/2016/11/How-Pomegranate–May-Protect–Against-Cancer/Page-01
https://foodrevolution.org/blog/ginger-cancer-treatment/
https://www.medicalnewstoday.com/articles/321410.php
https://www.cancertherapyadvisor.com/fact-sheets/cancer-reishi-mushroom-fact-sheet/article/647081/2/

The post The Top Ten Cancer Fighting and Killing Foods appeared first on thenutritionwatchdog.com.

By: Cat Ebeling RN, MSN-PHN, co-author of the best-seller: The Diabetes Fix

Broccoli and broccoli sprouts are shining stars in the cruciferous vegetable family, and there are some very compelling reasons that this amazing vegetable actually has been scientifically proven to prevent and kill cancer cells, reduce tumors, and prevent their spread. Broccoli contains some very powerful bioactive phytochemicals (naturally occurring compounds) that fight cancer, arthritis, hypertension, heart disease, kidney disease, diabetes and more. Broccoli has been shown in scientific studies to:

• Protect cells from DNA damage
• Detox the body
• Kill cancer cells
• Antiviral, antifungal and antibacterial action
• Powerful anti-inflammatory
• Inhibit cancer cell growth and spread

These actions are carried out through broccoli’s copious amounts of fiber, sulforaphane, glucoraphanin, phenolic compounds, Diindolylmethane (DIM), beta carotene, lutein, zeaxanthin, vitamins C, E, and K, folate, and minerals. Cruciferous vegetables contain health-promoting/disease-fighting substances known as glucosinolates, which are naturally-occuring sulfur-containing chemicals. These potent chemicals also explain why cruciferous vegetables have a uniquely pungent aroma and slightly bitter flavor.

Sulforaphane stands out as one most powerful cancer-fighting ingredients in broccoli by supporting proper DNA replication and function of your cells, helping them to reproduce healthy cells. (Cell mutations are often the beginnings of cancer.) Sulforaphane also encourages cell death in colon, bladder, prostate, breast, lung, brain, thyroid, tongue, and skin cancers; as well as oral, pharynx, esophageal, colon and kidney cancers. Sulforaphane is effective against most all cancers. In fact, just three servings a week of broccoli, cabbage, brussels sprouts, or other cruciferous vegetables can reduce overall cancer risk by over 60%.

Sulforaphane also helps to reduce (by as much as 73%) dangerous free radicals which can also wreak havoc on various body systems and cells, which protects DNA and healthy cell replication. Sulforaphane—unlike toxic chemotherapy—can actually induce cancer cell death, without harming healthy cells. In fact, it strengthens healthy cell reproduction. Sulforaphane also enhances the ability of certain anti-cancer and chemotherapy medications such as cisplatin, gemcitabine, doxorubicin, 5-flourouracil, while limiting their toxic effects on normal, healthy cells. Sulforaphane also contains powerful anti-inflammatory compounds which not only fight cancer, but diabetes, heart disease, Alzheimer’s, arthritis, allergies, and more.

Glucoraphanin is a type of glucosinolate, contained in all cruciferous vegetables. Glucosinolates are considered to be a part of the defense mechanism of the broccoli plant and also becomes a defense mechanism in our bodies, when we consume it. Glucoraphanin, in particular, is a glucosinolate precursor to sulforaphane that helps to block cancer cells from forming or multiplying. What’s more, broccoli sprouts contain up to twenty times more of this bioactive compound, and are a delicious addition to any salad, sandwich or smoothie.

Phenolic Compounds in broccoli stops damage from free radicals, and reduces inflammation–two things that are very difficult to avoid in our environment. These out-of-control free radicals along with inflammation, are the beginnings of many serious disease processes, including cancer, heart disease, type 2 diabetes, asthma, Alzheimer’s and more. Phenolic compounds are also very effective against bacterial, viral, and fungal infections.

Diindolymethane or DIM for short, has multiple benefits in our bodies, including boosting the immune system, making it more effective at killing cancer cells, and helping to fight cancers—especially those that have to do with our sex hormones, such as prostate, breast and ovarian cancers. DIM is a metabolite of indole 3 carbinol. DIM helps to prevent excess estrogen from converting into another more dangerous form of estrogen, which is causative factor in breast cancer. Incidences of breast cancer, and other estrogen-related cancers are generally quite low in many Asian cultures that embrace diets high in cruciferous vegetables.

In a 2008 study published in Pharmaceutical Research, scientists found that low doses of DIM induced a protein that helps to kill cancer cells, and reduce new cancer cell growth in prostate cancer. In another study reported in the April 22, 2008 edition of Pharmaceutical Research, scientists found low doses of DIM induced production of a protein in prostate cancer cells which weakens and kills cancer cells and stops their spread.

For some, broccoli and other cruciferous vegetables may taste bitter and not be very well liked. However, an excellent—and even more potent—alternative to broccoli, is broccoli sprouts. Three-day-old broccoli sprouts can contain up to 50 times the amount of cancer-preventing compounds as mature broccoli. Broccoli sprouts can easily be grown at home, and enjoyed raw. Their mild taste makes them easily compatible on a variety of foods, including salads, sandwiches, smoothies, and sprinkled as a garnish on eggs, soup, etc. Another delicious and more concentrated choice is ‘broccolini’, which is basically baby broccoli. It also has a more mild taste, and tender-crisp texture, making it perfect for light steaming (no more than 5 minutes), which boosts the sulforaphane content, and other phytochemicals in the broccoli.

One other method for maximizing the cancer-fighting potential in broccoli is to combine it with mustard seed, daikon radish, wasabi, arugula or cabbage—especially the red/purple type. The American Institute for Cancer Research reports that:

“participants [who] ate a broccoli supplement…and ate a second food with myrosinase, their blood and urine levels of sulforaphane were significantly higher than those who did not eat the food.”

Broccoli’s super healthy benefits extend far behind its cancer prevention, providing more than one reason to eat this (or its cruciferous relatives) most every day. Besides being a powerful cancer fighter, broccoli:

• Fights Non Alcoholic Fatty Liver Disease and liver cancer by lowering triglyceride levels.
• Improves digestion, adds fiber for a healthy gut, provides optimal nutrients for a healthy microbiome.
• Detoxifies the body
• Reduces inflammation
• Carotenoids support healthy eyes
• Flavonoids fight allergies
• Protects skin from sun damage
• Reduces and maintains healthy blood sugar levels, preventing diabetes
• Supports heart health, maintaining healthy arterial walls

So yes, your mom was right when she told you to “Eat your broccoli!” Enjoy it often and protect your health!  And don’t be afraid to slather on some grass-fed butter or cheese onto your broccoli too… the healthy fats in butter (or even grass-fed cheese) can help improve the absorption of many of the powerful nutrients in broccoli!  Plus, it tastes WAY better with butter than just plain steamed broccoli!

But here’s where it gets really interesting. Broccoli is just one piece of the puzzle — and scientists are discovering that some of the most powerful tools for protecting your heart and slowing aging aren’t expensive procedures or exotic supplements. In fact, one of the most exciting discoveries in longevity research right now costs less than a dollar a day. And chances are, you’ve had it before.

This hot drink DOUBLED stem cells in 30 days (Green tea vs Hot Cacao)

Billionaires are dropping six figures on stem cell therapy trying to stay young.

Meanwhile, Harvard researchers just showed that one dirt-cheap breakfast drink can increase stem cells naturally.

In fact, one study found this drink increased stem cell production by 220% in just 30 days!

Can you guess which drink it is?

A) Green tea
B) Hot cacao
C) Turmeric milk
D) Bone broth

Click your answer to find out.

The craziest part?

This drink costs about 50 cents a cup.

And yet Harvard scientists say it could be as effective as $100,000 injections when it comes to heart health and longevity.

>>> Click here to see what it is.

The studies also show it helps lower blood pressure, improve blood flow, and boost your gut health. Exciting news!

References

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet#r2

http://nutraceuticals.imedpub.com/glucosinolates-from-broccoli-nutraceutical-properties-and-their-purification.php?aid=8986

http://articles.mercola.com/sites/articles/archive/2016/09/05/broccoli-cancer.aspx

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

https://www.mdanderson.org/publications/focused-on-health/August2016/foods-lower-cancerrisk.html

http://articles.mercola.com/sites/articles/archive/2017/04/03/how-sulforaphane-fights-cancer.aspx?utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20170403Z1_UCM&et_cid=DM140166&et_rid=1953276057

http://www.canceractive.com/cancer-active-page-link.aspx?n=1417

The post Five Nutrients in Broccoli That Fight Cancer and Inflammation 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 Stephen Seifert, TheAlternativeDaily.com

Research published this month in the Clinical Journal of the American Society of Nephrology found that having balanced baking soda, or bicarbonate, levels in your body could reduce your chances of an early death.

The study examined data compiled in the Health, Aging and Body Composition Study for 2,287 participants. Participants were healthy adults who, at the onset of the study in 1997, were between the ages of 70 and 79, and were followed for approximately 10 years. Survival data were gathered through February 2014.

What did they find?

Study author Dr. Kalani Raphael, associate professor and nephrology and hypertension specialist at the University of Utah, and colleagues investigated pH, carbon dioxide and bicarbonate in association with long-term survival. According to the University of Utah press release, “Critically ill patients with severe acid-base abnormalities have a very low likelihood of surviving their illness, but it’s unclear whether more subtle changes in the body’s acid-base status have an effect on the longevity of relatively healthy older people.”

The study’s findings may assist clinicians in better assessing a patient’s risk of premature death by analyzing their blood bicarbonate concentrations more closely. Clinicians can recommend dietary adjustments to patients with low bicarbonate concentrations to optimize health.

What does it mean for me?

How do you get more baking soda in your life? Surprisingly, the answer has nothing to do with that yellow box in your fridge fighting odors. If you want to balance your pH levels by getting more sodium bicarbonate in your diet, eating more fruits and vegetables is the key.

Fruits and vegetables high in potassium and bicarbonate will have a negative potential renal acid load (PRAL) score. This represents the amount of acid produced by the kidneys after metabolism. The higher the negative, the more potassium and bicarbonate they will provide, potentially reducing your risk of premature death, according to the study. Apples, raisins, spinach, bananas, carrots, broccoli, lemons and even coffee are a few sources that will boost your potassium and bicarbonate levels.

Note from The Watchdog…

Baking Soda and Exercise Performance:

One last thing to mention here about the benefits of baking soda… There are many recent studies that reveal that taking baking soda mixed with water about 60-90 minutes before exercise shows significant improvements in exercise performance, which can equate to the results you get from exercise.

The dosages in the studies were generally about 90-135 mg per lb of body weight, which would basically equate to about 2-3 teaspoons mixed in water for most people.  However, it was noted that this quantity caused stomach upset for some people.  If this is the case, you could test smaller amounts spaced out over time, such as 1 teaspoon 2 hrs before exercise and another teaspoon 1 hr before exercise.

The theory as to why baking soda helps exercise performance is that it helps reduce the effects of lactic acid on the muscles and allows you to do more reps before fatigue sets in.

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 Death of Black Coffee:

Latest studies have found that 1 tiny tweak to your morning coffee puts your body into fat-burn ing mode for the rest of the day.

This coffee trick takes less than 10 seconds…

Yet, it instantly ignites your metabolism and boosts your health, energy and well-being at the same time!

Here’s to an amazing start to your day 🙂

====> Try This 10 Sec Fat-Burning Coffee Trick!

Sources:

http://cjasn.asnjournals.org/content/early/2016/01/13/CJN.06200615
http://www.eurekalert.org/pub_releases/2016-01/ason-lbl010816.php
http://www.precisionnutrition.com/wordpress/wp-content/uploads/2009/05/acid-base-foods-pral.pdf

The post Baking Soda May Reduce Premature Death Risk appeared first on thenutritionwatchdog.com.