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

By Deanna Dorman, PaleoHacks.com

In the Paleo community there has been a lot of buzz about “Bulletproof Coffee” and the almost magical amounts of energy it can provide. But is it really all it’s cracked up to be? Read on to decide for yourself!

What is Bulletproof Coffee?

Bulletproof Coffee (BPC) is a mixture of high-quality coffee, grass-fed butter, and medium-chain triglyceride (MCT) oil, blended together in a high-speed blender to emulsify the oils and create a foamy coffee that has been said to provide energy all day long and help you burn fat.

This may sound a little weird, but putting butter in coffee is not that crazy in other parts of the world. The Ethiopians have been enjoying butter in their coffee for centuries, and in Tibet, yak butter tea, or Tibetan Tea, is a favorite traditional drink. (1)

Why is Bulletproof Coffee so Popular?

Proponents of Bulletproof Coffee claim it improves energy, mood, productivity and overall health. They say it’s satisfying and kills hunger much more than regular old coffee.

“Bulletproof Coffee is a great way to get healthy fats first thing in the morning,” says Kerry Bajaj, a Be Well Health Coach at Eleven Eleven Wellness Center in New York City. Having healthy fats first thing in the morning will signal to your body to burn fat for energy during the day. Starting the day with healthy fats also provides energy, is good for cognitive function, and can support your hormonal system. (2)

BPC is also a great way to get calories and rev up your metabolism in the morning if you are someone who doesn’t normally have breakfast. The caffeine and blend of fats may also give you a boost of energy that will last for hours, and BPC drinkers also claim that they don’t get jittery from BPC as some do from normal coffee. This may be because the digestion of fats slows down the absorption of the caffeine.

The fats in BPC are some of the healthiest fats our bodies need, and the fats that most Americans are missing from their diet. Butter from grass-fed cows has long been known to be healthier than conventionally-raised livestock because grass-fed cows supply the proper ratios of omega-3s and omega-6 fatty acids.

Medium chain triglycerides also add to the allure of BPC. MTCs are a special type of fat that is absorbed into our bloodstream and is then sent straight to the liver to be used as energy, instead of being digested, absorbed, and then stored in our cells. MTCs have been linked to helping improve body composition, helping the body burn more calories than other sources of fat, and even helping to regulate cholesterol levels.

But is Bulletproof Coffee Really a Magical Drink that Will Help You Reach Your Health and Fitness Goals?

With all the information about the benefits out there about BPC, there is just as much debate as to how beneficial it really can be. Some experts claim that even with the health benefits of BPC, there are just as many downfalls. So, let’s look some other aspects of the story.

Let’s start with coffee.

Is it good for you, or bad for you? There is a lot of conflicting research about coffee. Most has more to do with how much coffee is actually being consumed than coffee itself, though.

Coffee’s Benefits

Normal coffee consumption, ranging from 1 to 3 cups per day, has been consistently associated with a lower risk of:

• Diabetes
• Alzheimer’s
• Parkinson’s
• Many types of cancers, including breast, prostate, colon, and liver cancers
• Coffee and caffeine are also widely recognized performance and brain boosters.

Coffee’s Disadvantages

The problem with coffee is when we begin to drink too much of it, usually more than 3 cups a day.

Too much coffee consumption is also associated with:

• Higher risk of miscarriage
• Disrupted sleep
• Worsened PMS symptoms
• Increased blood pressure, even in people without hypertension

So, as long as you keep your coffee consumption within a healthy dose, there are clear benefits. That’s a win for BPC drinkers. (3)

Now, Let’s Look at CaloriesThis is where things can get a little trickier. Even with the benefits of the healthy fats in BPC, there are still drawbacks from having too much fat and calories.

So, not surprisingly, when you add butter and MCTs to your coffee, you increase calories. The suggested recipe for 2 cups (470 ml) of coffee, 2 tablespoons (28 grams) of grass-fed, unsalted butter, and 1–2 tablespoons (15–30 ml) of MCT oil will total around 450 calories, and 52 grams of fat. Quantities of the butter and MCT oil however can be reduced depending on the desired caloric intake, while still providing the health benefits.

As far as fat content goes, we know that a moderate amount of saturated fat  has many benefits, but that doesn’t mean having an entire day’s worth, or more, in one sitting is the best option for most people, especially those looking to lose weight.

If you treat BPC as a “meal replacement” or a “mini-meal” — in other words, if you actually drink this instead of eating breakfast — those extra calories aren’t anything you’ll have to worry about.

BUT, keep in mind: You may want to lower your fat intake at other meals, and make sure you eat a lot more protein, fruits, and vegetables to balance out your nutrients for the rest of the day. (4)

What about Medium-Chain Triglyceride Oil?

MCT oil is manufactured by machine to separate the medium chain fatty acids from the rest of the oil (usually a combination of coconut oil and palm kernel oil). The fatty acids are extracted through an industrial process of “fractionation”.

With the benefits of MCTs, it’s no wonder why people would love to get a good dose of it. But are there better ways to get MCTs? Coconut oil is the richest form of natural MCTs, coming in at about 15% of its total fat. Obviously MCT oil is much more concentrated, but that doesn’t necessarily mean it “healthier”.

Coconut oil, and other food sources of MCTs, also have benefits above and beyond their MCT content, such as the antimicrobial properties found in coconut oil.

So it’s really up to the consumer. Some people feel better about getting their nutrition from whole foods, rather than supplements. There’s no right answer here, it’s about what works best for you. (5)

The Best Way to Enjoy Bulletproof Coffee

If you feel that BPC is something you do want to include in your daily routine, or even if you want to try it out, here are some tips to keep things as healthy as possible.

• Keep it under 3 cups a day to enjoy all the benefits of drinking coffee, and avoid the downfalls.
• Treat BPC as a “meal replacement” and not just a drink alongside your breakfast.
• Eat a variety of nutrient-rich foods and protein in your other meals throughout the day.
• Consider adding a smaller amount of butter and MCT to lower the overall calories and fat content.
• When first starting BPC, start with less fat and ease into it slowly — as a rapid increase in fats can sometimes cause stomach issues. You may find yourself running to the bathroom quickly if you start off too strong.

Bulletproof Coffee Recipe

Makes 1 serving

• Brew 1 cup high quality, organic coffee
• 1-2 tablespoons MCT oil
• 1-2 tablespoons grass-fed, unsalted butter (like Kerry Gold butter)

Directions:

Combine all three ingredients in a high-speed blender for about 20 seconds, until the drink takes on a frothy, foamy consistency. Enjoy!

If Bulletproof Coffee doesn’t seem like quite your thing, you can always dress up your coffee with a little Vanilla Hazelnut Coffee Creamer instead!

— Casey Thaler
(The original article source is here)

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!

The post What’s the Deal with Bulletproof Coffee? appeared first on thenutritionwatchdog.com.

By: Mike Geary
Environmental Scientist, Hydrogeologist, and Nutritionist – co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I’ve been receiving a lot of questions lately about differences in nutrition between various meats such as beef, chicken, and pork, as well as questions about my assertions that vegetable oils and excess omega-6 fats in general (mostly from linoleic acid omega-6) are actually WORSE than even sugar for us.

So in today’s article, I’m just going to dive into the dramatic differences between the nutritional aspects of beef vs chicken vs pork, and also which one is the best from an environmental perspective. I also plan to get a full article on the topic of the dangers of vegetable oils coming soon.

Ok, so first let’s look quickly at both the nutritional and environmental differences between the 3 most popular meats that most people eat, which are chicken, pork, and beef.

I’m going to show you why BEEF is actually significantly more nutritionally healthy for us (AND environmentally healthy and sustainable too) than any type of chicken or pork.

First of all, the vast majority of chicken and pork in the US are raised in indoor operations where the animals never see any sunlight or fresh air, and are fed a diet that is usually 100% grains and soy. Because of this 100% grain and soy diet that chickens and pigs are fed in the US, the omega-6 linoleic acid content of chicken and pork is extremely high at around 18-20%

(Note: that you DON’T want more omega-6, as most Americans already get about 8-10x too much, and excessive omega-6 is one of the main causes of most degenerative diseases like heart disease, diabetes, and is even a main contributor to the cancer process and Alzheimer’s too).

Compare that omega-6 % in chicken and pork to even the worst feedlot finished beef, which is only about 2-3% omega-6 linoleic acid. This is a huge WIN for beef, and shows that chicken and pork contain about 7-10x more inflammatory omega-6 than beef. So when it comes to fat profiles, beef wins big time! And it’s not just solely about omega-6 being bad…

Beef fat is also one of the richest sources of a particular healthy saturated fat called stearic acid, which studies show reduces your appetite (provides a strong satiety signal so you automatically eat less calories), while also having a direct relationship to losing abdominal fat… In fact, one study on rats showed that the rats that ate more omega-6 fats GAINED body fat, whereas the rats that ate a lot of stearic acid (which is high in beef) actually LOST a significant amount of abdominal fat.

This doesn’t surprise me at all, as I personally have noticed that during time periods when I eat a lot of beef consistently (1 to 2 lbs of beef per day), I get significantly leaner in the abdominal area with a more visible six pack in the lower abs area.

Another win for beef is that it is estimated to have approximately 25-30% more nutrient density (vitamins and minerals) than chicken or pork, mostly due to the healthier feed that cattle get for most of their lives compared to the 100% grain and soy based diets that chickens and pigs get for most of their lives.

In addition, ALL cattle raised for meat live their entire lives OUTDOORS in fresh air and sunshine, and ALL cattle are grazed on pasture for about 80-85% of their lives, even if they’re finished on an outdoor feedlot for the last few months of their lives. Again, chickens and pigs generally spend their entire lives in US factory farms indoors, but this does NOT happen in the cattle industry for beef production.

Check out the book Defending Beef, written by a vegetarian turned rancher if you want to truly understand the reality of the cattle industry and how superior it is both nutritionally and environmentally compared to the chicken and pork industry.

And while grass-finished beef is better in my opinion for both environmental reasons and slightly more nutrient density than feedlot finished beef, if you had to make the best decision at the grocery store, and can’t afford grass-finished beef (or can’t find it near you and don’t want to order online), then any form of conventional beef is still superior to chicken and pork both nutritionally and environmentally.

Also, I think I need to clarify what happens with “feedlot finishing” for beef when you choose conventional beef vs grass-finished beef… For one, in conventional beef, the finishing feedlots are OUTDOORS, so cattle are getting fresh air and sunshine (unlike what happens in indoor factory farms with chickens and pork)… Not only that, but while chickens and pigs are fed 100% grains and soy, even grain-finished cattle are only fed a ration of approximately 40-50% grains in most cases, while the rest of their feed in a feedlot may be materials such as hay, alfalfa, crop residues, and other inedible plant materials that humans can’t eat, but cattle miraculously turn into nutrient-dense calories for us through their fermentation process with their multiple chambered stomachs.

So although grain-finished feedlot beef is inferior both environmentally and nutritionally to grass-finished beef, it’s still better than most chicken and pork.

Note that all of the benefits of beef that I’ve mentioned in this article also apply to any other “ruminant” red meat, such as bison, elk, yak, deer, lamb, etc. It should also be noted that most ruminant animals (red meat) are raised on land that cannot be used for crops anyway, because either the land is too steep, dry, rocky, etc. So cattle produce incredibly nutritious food for humans on mostly land that couldn’t be used for crops anyway.

Also, from an environmental standpoint, rotational grazing of beef, bison, and lamb is THE #1 most environmentally sustainable and beneficial form of farming there is… period! What most vegans don’t understand is that most plant farming is actually quite destructive to soil, groundwater, surface water, and ecosystems. Think about those thousands of acres of corn, soy and wheat fields (or any grains or bean fields for that matter)… all of that plant-based monocropping is essentially DEAD ecosystems, where not only are birds, rodents, and other wildlife harmed or pushed out of the area, but even the soil bacteria and fungi are significantly harmed from plowing, pesticides, herbicides, and other common aspects of plant-based farming.

And it’s not just the growing of grains and beans that are destructive to the environment and ecosystems… Other examples of destructive plant-based farming would be tropical fruits where in many cases rainforests were destroyed to grow those tropical fruits. Or how crops like almonds and rice are the biggest water hogs of any type of agriculture. Or how rice is one of the biggest producers of methane in all of agriculture. Or how avocado farms have destroyed ecosystems in Mexico.

The examples of destructive plant-based agriculture could go on and on, yet vegans conveniently forget about all of that, and try to blame all of the worlds problems on meat. And as you can see in this article (at least in the case of beef, bison, lamb, and other red meat), I contend that grass fed RED meat is actually the #1 most environmentally friendly and sustainable type of agriculture there is, significantly more sustainable than almost any type of plant-based agriculture.

With the rotational grazing of cattle, bison, sheep and other ruminant animals, grassland ecosystems are preserved, soil is protected from erosion, groundwater and surface water is protected, and ecological diversity remains high in areas that are grazed by cattle and other ruminants. And proper rotational grazing also sequesters a massive amount of carbon from the atmosphere and stores it in the soil, making grass-fed RED meat one of the best solutions for climate change as we move forward.

In fact, grass-fed beef is generally carbon negative in most cases, even after factoring in the methane produced by cattle, making cattle, bison and sheep the #1 most important type of agriculture for reducing carbon in our atmosphere. I know this isn’t what you hear in the media and in vegan propaganda documentaries, but that’s because vegan film makers and activists aren’t soil scientists and generally have no environmental education whatsoever.

This is a nuanced science of why cattle and bison are so beneficial for carbon capture in the soil, and I may expand on the detailed science of this topic in future emails, but it basically has to do with the way that ruminant animals interact with grasses (improving the growth and decay cycles of grasslands), root shedding, and also bacteria and fungi in the soil creating stable soil carbon that was pulled from the atmosphere.

In fact, one glowing example of a nearly perfect farm is White Oak Pastures in Georgia on 3200 acres, which has proven through soil analysis to have increased soil carbon 10x in the last 20 years (from 0.5% soil carbon 20 years ago, up to 5% soil carbon currently), all due to the magic of rotational grazing of animals on grasses. There are other incredible farms like this too that are sequestering massive amounts of carbon from the atmosphere and putting that carbon into soil, all while protecting soil and water supplies, and providing healthier food… a couple other great examples are Polyface farms in Virginia, Belcampo farms in CA, Roam Ranch in TX, and lots more. Another great source of grass-finished meats is US Wellness meats, and I personally order from them frequently and love their meats!

Another aspect that is rarely talked about is the importance of bees. As you’ve probably heard, bees are dying at unprecedented rates across the world in recent years, and the biggest destroyer of bee populations is plant-based monocrop agriculture, which destroys diversity in an area, while also using harmful pesticides that poison the bees. In terms of diversity, think about the millions of acres of corn, soy, wheat, oats, canola, etc with zero diversity, as opposed to the hundreds of species of flowering plants in a diverse pasture ecosystem where cattle, bison and/or sheep are grazing. This is yet another reason why supporting veganism and plant-based foods only harms our ecosystems and environment even more, while supporting grass-fed meats actually improves our ecosystems and environment. Once again, vegans are doing MORE HARM to the environment without even realizing it. I understand they think they’re doing the right thing (and I admire the fact they want to do the right thing), but a lack of true scientific education about ecosystems and soil science leads vegans and vegetarians to inadvertently do more harm to our environment and ecosystems by supporting plant-based industrial monocropping which devastates our soil, water supplies, and yes, our bees too.

If you want to be TRULY healthy, while also protecting our environment, grass-fed red meat from beef, bison, lamb, etc. are THE healthiest foods we can eat for both us and the planet! If you want to dig into this topic more, please grab a copy of my friend Diana Rodgers book Sacred Cow, which does an incredible job at explaining why well raised red meat can actually save your health and the planet.

Another fantastic book that explains in detail why we NEED well-raised grass-fed meat to save our environment and sequester carbon from the atmosphere into soil as a solution to climate change is called Cows Save the Planet by Judith D Schwartz.

In addition, I’d highly recommend my friend Paul Saladino’s book, The Carnivore Code, which is fantastic, and explains all of profound health benefits and environmental benefits of eating a largely meat-based diet, and minimizing plant toxins that can be triggering autoimmunity, poor digestion, and many other health problems.

Although I described the differences between chicken, pork, and beef in this article, we also have an in-depth article on our blog here about chicken vs beef that you can read in more detail too.

Here are a few more articles on these related topics…

1. If you eat vegan, here’s how you could be destroying your digestive health

2. Why Vegans actually harm the environment MORE than grass-fed meat eaters (most vegans don’t understand this aspect)

3. Why vegetarians and vegans can AGE faster (controversial, but true)

4. Fake meat vs Real meat (don’t be scammed by all these fake meats that are just complete junk food)

Also, please SHARE this article to any of your friends and family that would enjoy this little rant today, or gain benefit from it, and the articles I linked to as well. It very well could SAVE someone’s health all while improving our environment!

The post Pork vs Beef vs Chicken: Why BEEF Wins by a Landslide over Chicken and Pork for Health Benefits and Environmental Benefits appeared first on thenutritionwatchdog.com.

Diabetes affects over 100 million people living in the U.S. That’s a lot of drugs dispersed daily. So, when there’s a drug recall, it affects millions of people. Drug recalls occur when an over-the-counter or prescription medicine is taken off the market because it’s either defective or possibly harmful. Here’s the latest diabetes drug recall.

Diabetes meds containing carcinogens recalled

Recently, Sun Pharmaceutical Industries Issued a national voluntary recall for one lot of the Type 2 diabetes medicine Riomet ER, (metformin). The drug was recalled after lab tests found it contained too much N-Nitrosodimethylamine, more commonly known as NDMA. The contaminant NDMA is a yellow liquid, once used to make rocket fuel. It has no distinct odor but is a known carcinogen, according to the Centers for Disease Control and Prevention (CDC). Here’s what you need to look for:

– Drug: RIOMET ER™
– Lot number: AB06381
– Expiration date: 10/2021

If you’re taking Riomet ER, the U.S. Food & Drug Administration (FDA) advises you to continue taking your medication. However, contact your doctor for advice regarding another treatment. It’s dangerous to stop taking your medicine without first talking to your health care professional.

Is there another, more natural way to treat diabetes?

Recalls can be scary, especially when you rely heavily on the recalled drug to treat your condition. Several factors can cause drugs to be recalled by the manufacturer, suggests the FDA: Health hazard, incorrect packaging or labeling, and drug contamination. With this in mind, you may want to take a more natural approach to complement your diabetes treatment. However, herbs, supplements, and medicine can be a bad mix if not done correctly, causing blood sugar to drop. Therefore, any changes to your diet and medicine should always be discussed with your health care practitioner in advance.

Diabetes is a “perfect storm”

According to the CDC, over 34 million people of all ages in the U.S. have Type 2 diabetes. Plus, one in three American adults have prediabetes — that’s 88 million people! What’s more, over seven million adults aged 18 years, who were tested for diabetes via lab testing, did not even know they had diabetes. The truth is, diabetes is typically the result of a “perfect storm,” which encompasses poor diet and lifestyle choices mixed with hereditary genes. The following all play a role in the disease, including:

– Eating the wrong foods
– Not exercising
– Being emotionally stressed
– Not getting proper sleep
– Too many toxins
– Hereditary genes

Below are a number of all-natural, self-care remedies that could help improve your diabetes.

Take apple cider vinegar

Several small studies suggest that taking apple cider vinegar could improve blood sugar levels. One study from the American Diabetes Association found that ingesting two tablespoons of ACV before bed can reduce your morning fasting sugar levels. Another study suggests that taking one to two tablespoons of ACV with meals may decrease the glycemic load of a carbohydrate-rich meal.

Exercise regularly and lose that belly fat

Being overweight is the biggest risk factor for developing type 2 diabetes. Experts agree, regular exercise not only helps you lose weight but also increases insulin sensitivity. Belly fat is particularly risky since the fat that surrounds the abdominal organs and the liver is linked to insulin resistance. You are high risk if you are a woman whose waist measures 35 inches or more or a man whose waist measures 40 inches or more.

Supplement with chromium

Since the 1950s, it’s been suggested that chromium contains a glucose tolerance factor that helps prevent diabetes. Mostly found in brewer’s yeast, research reports that chromium may lower blood sugar levels. Some trials have found that supplementing with chromium increases muscle gain and accelerates fat loss during exercise. It’s also thought to improve serum lipid profile and glucose metabolism in patients with or without diabetes. However, Stamford Health warns to be careful taking this supplement if you have kidney disease.

Add a little cinnamon to your coffee

Some controlled studies suggest that cinnamon may reduce fasting blood sugar. However, while some studies report significant drops in hemoglobin A1c, others show no effect. Nevertheless, sprinkling a little cinnamon each day on your breakfast cereal or in your coffee is a safe, non-toxic way to help lower your blood sugar potentially.

Lower your carbs

Studies show that a low-carb diet often helps prevent blood sugar spikes while reducing blood sugar levels. However, when replacing carbs with protein, make healthy protein choices. Stay away from saturated fats.

Snack on pumpkin seeds

Pumpkin seeds are high in magnesium, which is thought to be the reason why it has positive effects on diabetes. A study that looked at over 127,000 people found that magnesium-rich diets were linked with a 33 percent lower risk of type 2 diabetes in men and a 34 percent lower risk in women.

If you have diabetes, you have nearly double the chance of developing heart disease. You also have a higher chance of developing mental health issues, such as depression. However, type 2 diabetes is preventable in most cases. And in some people, it can even be reversed. Be proactive in your health. Talk to your doctor, change your diet, and start moving.

(The original article source is here)

Speaking of diabetes…If you think that Type 2 Diabetes is irreversible like many misinformed doctors will tell you, then you need to read some of the proof below on how to naturally reverse Type 2 Diabetes…

Although eating “paleo” or even low-carb is a good first step, you’ll also see below other techniques on just how simple it can be to “fix” your diabetes, control your blood sugars, and lose all of that excess fat sitting on your stomach.

> 1 Simple trick to REVERSE your Diabetes, naturally (while getting off drugs ASAP)

The post Diabetes Drug Recalled: Contains Cancer-Causing Ingredients 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.

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 Ryan Mallett-Outtrim, TheAlternativeDaily.com

Lemon water is delicious and healthy. It’s an easy way to boost your intake of vitamin C, which can help lower blood pressure and reduce your risk of cardiovascular disease. It can also improve your skin health and support weight loss, while aiding digestion. Plus, it can keep your breath fresh and lemony.

Oh, and did we mention it tastes pretty yummy?

Unfortunately, like everything in life, it’s possible to have too much lemon water. In excess, lemon water can have some surprisingly worrying impacts on your health. While a cup or two a day might not hurt, guzzling large amounts of lemon water can do more harm than good, and in the long term, snowball into serious health problems.

Bear in mind that there’s no set amount of lemon water that’s considered unsafe; we’re all different, and all have different tolerance levels. That said, here are six health issues that can arise from drinking too much lemon water. If you’re experiencing any of these, then it might be time to take it easy on the lemon water.

1. Lemon water can harm your tooth enamel

We all know that sugary treats are bad for your teeth, but did you know lemons are also pretty rough on your enamel? Lemons are highly acidic, and the American Dental Association warns their juice can erode your enamel if consumed in excess.

Signs of enamel damage include a yellowing of the teeth and a sensation of roughness. Run your tongue along your teeth; if they feel sand papery instead of pearly smooth, then you might have some enamel damage.

Another common sign of tooth problems is more obvious: pain or sensitivity. For example, if you feel a jolt of stabbing pain in your teeth whenever you drink something particularly hot or cold, then you might have a problem. In fact, if you experience any of the above, then it’s probably time to cut back on the lemon water and perhaps pay a visit to your dentist.

2. Lemon water can exacerbate cavities

Lemon water doesn’t just strip your teeth of their enamel; it can also exacerbate issues with cavities. Cavities are typically caused by bacteria that munch on sugar and excrete acid. Pure, natural lemon juice won’t do much to exacerbate cavities on its own. However, if you use a lemon concentrate or add a bit of sugar to your lemon water, then you’re creating the perfect environment in your mouth for the development of cavities.

3. Lemon water can mess with your tummy

For some people, lemon water can be quite soothing, but not everyone. We’re all unique, and our stomachs can have moods of their own. For some people, lemon water can put their stomachs in a seriously bad mood, causing pain and irritation. Anyone with a stomach ulcer should steer well away from lemon water, as it can worsen the pain and make you feel absolutely terrible.

Also, excessive consumption of acidic foods and beverages like lemon water has been linked to the development of gastroesophageal re-flux disorder. This is a gut condition that can lead to nausea, vomiting and heartburn.

4. Lemon rinds are gross

This is less of a problem with lemon water, and more of a concern with the rinds themselves. In 2007, a study published in the Journal of Environmental Health found evidence to suggest as much as 70 percent of lemon rinds served in restaurants are contaminated with organisms like the notorious E. coli, which can make you extremely ill.

Regular consumption of lemon water with the rind submerged in the beverage can expose you to these contaminants, so be careful. If you regularly consume lemon water, ensure you either wash the rinds thoroughly or remove them entirely.

5. Lemon juice can give you migraines

This one certainly doesn’t apply to everyone, but lemon juice might give you one hell of a headache. A number of studies have shown a clear link between citrus and migraines. It’s worth noting these results aren’t consistent, with some studies failing to find a clear link. Nonetheless, there’s enough evidence on the table to lead many doctors to advise migraine sufferers to avoid citrus, especially if they suspect fruits like lemon exacerbate their migraines. So if you likewise experience migraines from time to time, you may want to consider avoiding lemon water.

6. Lemon juice can make mouth ulcers worse

Mouth ulcers (canker sores) are horrible. They hurt and make eating unpleasant. Due to their highly acidic content, lemons can make these ulcers even more painful, according to the American Dental Association. So if you’re prone to mouth ulcers, then keep away from lemon juice.

What’s your experience with lemon water? Let us know about the good, bad and ugly in the comments below!

— Ryan Mallett-Outtrim
(The original article source is here)

In India, Ayurvedic practitioners use lemon to heal stomach issues, referring to its value as a “promoter of gastric fire”.

The Romans used lemons as a cure for all types of “poison.”

Historians report that 12th century Egyptians prized lemons for their “vast medicinal power.”

And in 1953 Sir Edmund Hillary uncovered a new secret weapon—something never tried before by other climbers. It was a special all-natural healing tonic —that research showed could dramatically boost their level of fitness…and thus, increase their chances of finally reaching Everest’s summit.

What was in that Tonic? …Copious amounts of hot water with lemon to combat the acute effects of dehydration at altitude.

Let’s take a look at some of the other powerful benefits of lemons and lemon water…

> 13 Ways that lemons heal & flush your body (benefits for blood pressure, digestion, sleep, cancer, diabetes, detox & more)

Take this short quiz to discover the one veggie you should avoid.

Quiz: The #1 Veggie To AVOID (causes weight gain, saps energy & harms your gut)

A: Broccoli
B: Corn
C: Kale
D: Spinach
E: Other

Make your selection above or click here to skip straight to the answer.

==> Click Here To Discover The #1 Veggie To Avoid

The post 6 Scary Reasons To Avoid Drinking Too Much Lemon Water appeared first on thenutritionwatchdog.com.

You probably reach for this unconsciously at most every meal. Some people like liberal amounts of it added to most everything—eggs, soups, salads, chicken, steak, burgers, and on and on. I’ve even seen some delicious desserts prepared with this interesting, spicy ingredient.

What is it? Black pepper! This low-key ingredient graces most every table around the world. Like many spices, this common one packs a powerful antioxidant, phytonutrient-heavy punch!

Black pepper’s whole corns are actually berries that grow on the pepper plant. This small woody vine produces white flowers that develop into berries. These berries are harvested and dried and become either the whole peppercorns that you grind or you purchase it already ground into a powder. Black pepper, green pepper, and white pepper are all from the same fruit—it is just harvested at different times.

Black pepper is picked when the fruit is half ripe and just before it turns red. The peppercorns are left to dry and they become darker. The green peppercorns are picked before they ripen and are still green, while the white pepper is picked ripe, soaked and the hulls are removed, making it white. Pink pepper comes from a totally different plant that is actually more related to ragweed.

This zingy, essential ingredient holds some great health benefits. Let’s take a look…

Anti-Inflammatory, Antioxidant, and Anti-Cancer

Black pepper contains an active ingredient called piperine. Black pepper actually has antioxidant, cancer fighting, anti-inflammatory activity. In some studies, when black pepper was present, human cancer cells were inhibited from growing due to these actions.

And even more interesting is when black pepper is combined with the curcumin in turmeric, it actually enhances the absorption of the curcumin and increases its amazing antioxidant, anti-inflammatory powers.

Improves Digestion

Black pepper or piper nigrum helps to send an alert that starts with the taste buds in your mouth which travels to the stomach. When your stomach receives that signal, it begins to increase the hydrochloric acid production, thereby preparing it to better digest food.

Hydrochloric acid is one of the primary stomach enzymes necessary for proper breakdown of food into absorbable nutrients. It is especially important for protein and fats. Many, many people have weakened digestive systems, leading to heartburn (yes this is due to an inadequate amount of digestive enzymes, not too much) and slow digestion. Hydrochloric acid also helps to speed up transit time through the intestines, help it absorb nutrients better, and also fight many GI diseases.

Black pepper helps to combat constipation, diarrhea and food-borne bacteria as well. This study shows that black pepper helps to stop the growth of dangerous E.coli and Staph aureus bacteria, so if you are eating food from a buffet or picnic, adding lots of black pepper may help stave off any sort of food poisoning.

Eating foods that cause gas? Black pepper is considered an effective carminative, which means it helps to prevent gas in the intestines, leading you to smoother (and quieter!) digestion.

Helps Reduce Weight

Piperine in black pepper also helps to burn fat and lower blood sugar, making it an excellent additive to foods for combating obesity and diabetes.

In another study conducted on animals, a high fat diet combined with black pepper significantly reduced body weight, triglycerides, total cholesterol, LDL and the very harmful VLDL, along with fat mass. It also help to increase the beneficial HDL. So, piperine can help reduce fat and lipids, which can help you lose weight.

Helps You Absorb Valuable Nutrients

We have most likely heard all the amazingly valuable benefits of the super-food of the century, turmeric. Curcumin is the active ingredient in turmeric that has the most powerful benefits on our bodies.

However, one of the problems with curcumin is that it is very hard to absorb into the body in order to get its superpower health benefits. But, when combined with piperine from black pepper, its absorption and benefits are multiplied exponentially!

One study showed that adding 20 mg of piperine to 2 grams of curcumin increased its absorption significantly. Research shows that combining the piperine in black pepper with the curcumin in turmeric can enhance curcumin absorption by up to 2,000%

So, if you want to increase the health benefits of both black pepper and curcumin, combining curcumin with piperine dramatically increases the positive effects of both.

Experts have also looked into the ability of piperine to increase the body’s absorption of resveratrol. Resveratrol is a red wine compound that may slow aging and lower a person’s risks for brain disorders, heart disease and type-2 diabetes.

The addition of piperine significantly improved the bioavailability of resveratrol, according to Nihal Ahmad, a professor of dermatology at the University of Wisconsin School of Medicine and Public Health who studied the effect piperine has on the body’s absorption of resveratrol.

Piperine apparently blocks a metabolic process in the body, known as glucuronidation, which causes resveratrol to break apart before it gets absorbed into the bloodstream. By slowing down this process, piperine may help the body take up more beneficial resveratrol. So how about a little black pepper with your wine?

Piperine also increases the body’s ability to absorb betacarotenes, selenium and B-vitamins including pyridoxine, riboflavin, thiamin and niacin as well as other nutrients from food.

Prevents Harmful Substances that Form When Grilling Meat

Grilling meat over hot coals or flames produces a carcinogenic substance called “herterocyclic amines”, or HCA’s. These form when meat is cooked or charred over high temperatures. That unfortunately means that char-grilled steak or flame-grilled burger has some cancer-causing ingredients. Studies have shown that just a teaspoon of black pepper per half pound of meat will almost completely eliminate the formation of HCA’s during cooking.

If that’s a bit too much spice in your meat, you can get the same effect from mixing pepper, oregano, rosemary or other herbs in the same spice-to-meat ration to get the same effects. Here is an article I wrote that teaches you the healthiest way to grill your meat.

Helps you Quit Smoking

Some of the sensory cues that are associated with cigarette smoking can actually help to suppress the withdrawal symptoms, including the craving part—which is the worst part, according to one study. A vapor of black pepper essential oil was given to 48 cigarette-smoking participants in a three-hour session, after the subjects were deprived of cigarettes. A second group inhaled from a mint/menthol cartridge device, and a third group from an empty cartridge.

Cigarette craving was significantly reduced in the group given black pepper extract, compared to the other two groups and it alleviated symptoms of anxiety. The conclusion: Black pepper constituents may be useful in developing smoking cessation treatments.

Powerful Spice That Adds Flavor and Zing

Black pepper contains some powerful anti-inflammatory, antioxidant anti-cancer health benefits. It also helps to boost the nutrient power from other healthy foods. It fights bacteria, aids in digestion, and helps with weight loss. So when the waiter comes around with that big pepper mill asking if you want a little bit on your salad or main course, say, “Pepper up!”

A Note of Caution

If you are taking prescription drugs, it’s possible that swallowing heavy doses of piperine or large amounts of black pepper could interfere with the action of these medicines. Check with your physician first before starting on any type of piperine supplement.

A side note from our friends at Organixx:

Do you sleep poorly? Do you feel sluggish or anxious? Is it difficult for you to lose weight? These are WARNING signs that you’re magnesium-deficient, and it’s going to get worse if you don’t do something about it.

Believe it or not, 80 percent of Americans are suffering from magnesium deficiency—and this includes many who are already taking a magnesium supplement.

Are you taking the wrong type of magnesium?

Up to 80% of adults do not get enough magnesium, even many who already take a supplement. Most formulas only include one or two forms of magnesium, which may not be well absorbed by the body.

Magnesium is involved in more than 300 vital processes that support sleep, energy, metabolism, and a calm mood. But if your supplement only lists magnesium oxide, citrate, or glycinate, it could be incomplete.

A more effective option is a complete magnesium formula that includes all seven essential forms your body needs for maximum benefits.

👉 See the doctor-formulated magnesium now. You can get a free bottle during their limited-time sale.

References
https://draxe.com/peppercorns/
https://foodfacts.mercola.com/black-pepper.html
https://www.mccormickscienceinstitute.com/content/msi/assets/Singeltary%20Nutr%20Today%2045,43,2010.pdf
https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-black-pepper.html
http://time.com/5503520/black-pepper-health-benefits/

The post This Common Meal Ingredient has Serious Health Benefits and It’s Right Under Your Nose…aaachoo!! appeared first on thenutritionwatchdog.com.

Cacao trees are native to the Amazon area. It was used and consumed by the pre-Columbian societies, including the Mayans as far back as 5,000 years ago. The ancient Mayans worshiped the cacao tree and the fruit of the cacao tree–cacao beans. It was even named, “Food of the Gods”. The Aztecs also consumed copious amounts of cacao. Montezuma emperor of the Aztecs is said to have consumed up to 60 portions a day. By the 18th century, cacao, and processed cocoa had become wildly popular all over Europe and North America, and today, most of the world enjoys cacao, cocoa or chocolate in some form or another.

Raw cacao contains some amazing health benefits for your entire body. If you’ve ever wondered if it’s okay to indulge in cacao or chocolate, read the REAL truth below.

What is the difference between cacao and cocoa—or chocolate? “Cacao” is not just a fancy way to say cocoa. Even though cocoa and cacao begin as the same substance—the seed pods from the Theobroma Cacao tree, the processing changes everything!

Once the pods are picked, the cacao beans are separated out and dried. After that, the processing makes all the difference in whether it stays as ‘cacao’ or becomes ‘cocoa’. Cocoa is heated with high heat and processed for a smoother, sweeter taste, but the heat processing kills much of its amazing nutrients and powerful antioxidants.

We hear about health benefits of chocolate all the time, but the bottom line is that most of these health benefits relate to ‘cacao’ and not nearly as much to ‘cocoa’. Most of the scientific studies done on the health benefits have been with cacao, not processed cocoa. Buying a chocolate bar at the store will not give you the same fantastic health benefits of cacao.

100 grams of raw cacao powder contains an ORAC (oxygen radical absorbance capacity) of 95,500–which is its antioxidant value. Once it’s processed into cacao nibs, the ORAC value drops to 62,100, and it drops down to 26,000 for processed cocoa. As you can see, cacao has almost four times the antioxidant power as processed cocoa.

This means raw or minimally-processed cacao is a superfood. In addition to its massive supply of antioxidants, and over 300 powerful and unique phytochemicals, it also is rich in nutrients including magnesium, iron, potassium, calcium, zinc, copper, and manganese. And add to that protein, carotene, thiamine, riboflavin, sulfur, flavonoids, antioxidants, and essential fatty acids. The perfect balance of all these elements together work synergistically to create amazing healthy benefits throughout the body! Cacao benefits your mind, your body and your health.

Cacao Fights Depression and Brings on Bliss

Cacao is a great source of four scientifically-proven natural happiness chemicals including serotonin, tryptophan, tyrosine and phenylethylamine. These neurotransmitters and brain nutrients are associated with feelings of calmness, happiness, and well being.

Cacao also contains an ingredient called ‘anandamide’, which is a molecule that actually creates a feeling of euphoria and bliss. Cacao nibs or raw cacao contain the highest levels of anandamide. Anandamide actually helps to increase neurogenesis, which is the formation of new nerve or brain cells. This also helps to create both an anti-anxiety and antidepressant effect.

Anandamide actually binds with the cannabinoid receptors in the brain, similar to marijuana, which brings about a state of blissful happiness and relaxation. But—in addition to the anandamide, cacao contains ingredients that help to inhibit the breakdown of the anandamide in the body, helping to increase its uptake and prolonging that feeling of bliss.

Cacao also boosts the body’s natural production of serotonin, that neurotransmitter that creates a calm and happy feeling. Most prescription antidepressants contain ingredients maintain and prolong the body’s serotonin, but of course, cacao is a much safer natural antidepressant.

Cacao Helps Put You in the ‘Mood’ and Improve Sex Life

The brain’s primary love chemical is a neurotransmitter chemical called ‘phenylethylamine’, or PEA for short. We get a rush of this compound when we’re attracted to someone, along with endorphins and opium-like neurochemicals that hit our pleasure centers. PEA helps to create the neurotransmitter, dopamine, that contributes to that pleasurable, on-top-of-the-world feeling that attraction brings.

Cacao contains PEA in slightly less intense doses but is it any wonder cacao and chocolate have been associated with love, lovers, and Valentine’s Day? In addition, PEA helps improve libido, which is another reason chocolate is popular on Valentine ’s Day!

Brain scans in a British study showed that eating dark chocolate creates a more intense and longer brain buzz than a passionate kiss does. Researchers monitored the brains and heart rates of couples while they kissed passionately or ate chocolate. The brains of both men and women showed greater stimulation while the chocolate melted on their tongues than when their tongues were tied in a passionate kiss. Keep in mind, though, PEA is heat-sensitive and only present in un-roasted, unprocessed raw cacao.

Because cacao also contains high levels of magnesium, it acts as a relaxant for blood vessels, opening them up and increasing blood flow. Increased blood flow works on the sexual organs as well, increasing blood supply for men and women where it counts, which aids in sexual arousal and stimulation as well. It also combats erectile dysfunction, helping men perform better and longer.

Prevents Heart Attack and Strokes

Flavanols are the powerful anti-inflammatory antioxidant compounds found in cacao. These antioxidants help to reduce the sticky platelets that form in the blood, one of the key factors in the blood clots that cause heart attacks and strokes. Cacao has been shown to prevent blood clots better than aspirin.

Cacao’s generous amounts of magnesium and other antioxidants help to lower blood pressure, one of the risk factors in heart disease. Cacao helps to produce nitric oxide in the body, which relaxes and dilates blood vessels and improves blood flow, helping to prevent heart attacks and strokes. What’s even better, cacao helps to reduce the harmful LDL cholesterol that is a risk factor in heart disease.

A scientific review of nine different studies involving 158,000 people found a strong correlation with higher chocolate consumption and a lowered risk of heart disease, strokes, and death. Definitely strong reasons to turn to chocolate, especially raw cacao, for heart health and a longer life.

Besides a lowered risk of heart attacks, cacao is also valuable in helping to prevent heart failure issues. A couple of Swedish studies showed a daily dose of about 1 ounce of chocolate helped lower the rate of heart failure.

Slows Down Aging

Blueberries have some of the highest levels of antioxidants, but raw cacao has over 40 times the antioxidants of blueberries! Its super high ORAC (antioxidant rating) score shows cacao’s ability to conquer free radicals that cause cell damage and death—which also leads to diseases such as cancer and Alzheimer’s.

These potent polyphenol antioxidants in cacao belong to the same group of antioxidants as green tea and red wine, known for their anti-aging benefits. These anthocyanins (similar to what is in grapes), and catechins (similar to what is in green tea) protect our cells from premature oxidation and help us stay looking and feeling younger, longer. Not only does the consumption of raw cacao improve the quality of your skin, but it can also prevent premature aging elsewhere in your body as well.

Improves Asthma

Asthma is a serious chronic inflammatory respiratory disease that causes the bronchial tubes to go into spasms and constrict, restricting air flow to the lungs. Cacao contains the substances theobromine and theophylline which are highly beneficial to those with asthma.

These two compounds together work to relax the bronchial spasms, open up the airways, and help stop coughing. Theophylline also contains anti-inflammatory compounds, which also soothes asthma attacks.

Polyphenols Improve Brain Function

Several studies have found that polyphenols, such as those in cocoa, may reduce your risk of neurodegenerative diseases by improving brain function and blood flow. These natural chemicals can actually cross over into the brain, improving brain function.

Flavanols from cacao are absorbed into the bloodstream and accumulate in the brain’s hippocampus, a region responsible for memory and learning. These flavanols then begin to form new brain cells, while improving their function and also protecting them from dangerous free radicals.

Flavanols from cacao also increase production of nitric oxide, which opens up blood vessels in the brain, improving the blood supply to your brain. This creates better brain function, and this increased blood flow also helps clear toxins from the brain. This increase in blood flow and better brain function also has positive impacts on those with Parkinson’s disease and Alzheimer’s disease as well.

Fights Cancer

Many types of cancer develop when the cells in our body have mutations in the DNA. Mutations in cells are often cancerous and can grow into tumors which then spread through the body. Powerful antioxidants can actually protect the cells’ DNA from mutations, and help to create strong, healthy cells that resist cancer.

Studies on some of the components of cacao have found that the antioxidants in cacao protect cells against the oxidative stress of free radicals, reduce inflammation, inhibit cancer cell growth, induce cancer cell death and help prevent the spread of cancer cells. Animal studies with cacao and diets have shown positive results fighting breast, pancreatic, prostate, liver and colon cancer, as well as leukemia.

Cacao Improves Type 2 Diabetes Symptoms

Antioxidants are very helpful for those with type 2 diabetes; they help to control blood sugar and protect against the harmful effects of glucose. Epicatechin, a flavanol in cacao, activates key proteins and help regulate glucose production, even among diabetics, helping to keep glucose levels more stable.

Test tube studies indicate that the flavanols in cacao can slow down carbohydrate digestion and absorption in the gut, improve insulin secretion, reduce inflammation and stimulate the uptake of sugar out of the blood and into the muscle. Eating small amounts of flavanol-rich dark chocolate or cacao helps to improve insulin sensitivity, lower blood sugar, and reduce inflammation in diabetic and nondiabetic people. Some studies have shown that a higher intake of flavanols, including those from cocoa, can result in a lower risk of type 2 diabetes.

Note of caution: Commercially prepared cocoa, dark chocolate and chocolate bars from the grocery store are generally low in these helpful antioxidants and high in added sugars and should be avoided. Raw unprocessed cacao should be the only type of chocolate considered for its beneficial health effects.

Immune Boosting and Anti-Inflammatory

As you probably know, many of the disease processes in our body are related to inflammation. Inflammation comes from our body’s immune response. A healthy immune response successfully battles outside invaders like viruses, bacteria, cancer, and other pathogens.

Out of control inflammation often turns on itself, creating inflammation in the body, which leads to diseases like heart disease, diabetes, Alzheimer’s, arthritis, and more. An out of control immune system can become an autoimmune disease when the immune system goes haywire and begins to attack the body. Cacao helps to not only cool the autoimmune fires in your body, but it also helps to strengthen the immune system against dangerous outside invaders as well.

Boosts Energy

Raw cacao contains both caffeine, a stimulant, and theobromine, another milder stimulant, similar to what is found in green tea. Both these two ingredients provide an energy boost, along with its high magnesium content.

Magnesium is essential for humans and is required in relatively large amounts. Magnesium is a co-factor in >300 enzymatic reactions and essential to many crucial body functions, including a regular heartbeat, blood vessel function, proper nerve function and muscle relaxation. Magnesium is also needed for bone formation and can also be referred to as a natural ‘calcium antagonist’. Magnesium is helpful to restful sleep as well as energy production.

If you are not getting a restful night’s sleep and constantly feel stressed, tight and anxious, it is likely you have a magnesium deficiency—as does about 80% of the population. Thankfully, raw cacao is an incredibly delicious source of magnesium which will significantly boost your energy levels, help you sleep better and relax.

Helps with Weight Control

Cacao and even dark chocolate are a body’s best friend when it comes to weight control. Surprised? A population study found that those who ate chocolate more often had a lower Body Mass Index (BMI) than people who ate it less often—even though the chocolate eaters ate more calories and fat.

Another weight loss study published in the prestigious Internal Archives of Medicine found that a group on a low-carbohydrate diet given 42 grams or about 1.5 ounces of 81% cocoa a day lost weight faster than the regular diet group. A dieter’s BEST friend!

However, heavy chocolate consumption of milk chocolate or commercially prepared chocolate can make you GAIN weight, but in controlled studies with low-sugar chocolate that is 81% cocoa or even better, cacao—you lose weight. Cacao has the highest amounts of bioflavonoids, and therefore has the biggest weight loss benefits.

Better Gut Health

We have all by now probably heard about all those lovely critters in our gut and how the right balance of them contributes to our good health. But did you know that those cute little guys down in our digestive system LOVE chocolate too? We also need to feed and nourish our little intestinal pets, and one of those foods or ‘prebiotics’ as they are called, is chocolate. Prebiotics are little fibers in certain plant-based foods that don’t get fully digested until they get down in our large intestine where our happy little gut bacteria feast on them.

A healthy gut microbiome helps to support a healthy immune system, produce serotonin to balance out our moods, optimize our weight, absorb nutrients, and keep us healthy. In one study, 22 subjects eating a high-flavanol cacao experienced significant increases in their gut populations of the probiotic superheroes, Bifidobacteria and Lactobacilli.

Shiny, Healthy Hair and Smooth Skin

Cacao helps you have glowing, healthy skin due to its flavonoids. Flavonoids help to create that warm, rosy, healthy glow you see in some individuals who eat diets high in antioxidants. Studies show that people actually are more attracted to those with glowing healthy skin from diets high in antioxidants.

In 2006, a study published in Journal of Nutrition found that women who drank cacao containing at least 326 mg of flavanols a day had better skin texture, improved micro-circulation in their skin, better skin color and increased oxygen saturation. Increased blood flow also promotes better cell regeneration which is necessary for younger looking, soft, glowing skin.

Collagen and keratin are key ingredients for thick healthy hair, soft firm skin and nails. Cacao contains plenty of sulphur to help our bodies produce collagen and keratin. Sulphur also helps with blood sugar regulation, tissue repair and strong immune systems. And one more thing for beautiful smooth skin–long-term ingestion of cocoa has been known to protect against wrinkles and aging from sun exposure, prevent skin cancer, and improve hydration of your skin.

Eases Pre-Menstrual Syndrome

Women who are having trouble with PMS often reach for chocolate. There is actually a scientific reason for this. PMS sufferers are often low in magnesium, especially during certain parts of their cycles. Cacao contains very high levels of this essential nutrient, and helps in relieving symptoms of PMS including irritability, moodiness, sleeplessness, menstrual cramps, headache and more.

Cacao boosts brain levels of serotonin, the body’s feel-good brain chemical, also helping ease the symptoms of PMS. Serotonin levels often drop dramatically in many women who struggle with PMS, so boosting this neurotransmitter aids in pain-relief, lessens irritability and smooths out moodiness, and eases the pain of menstrual cramps. This delightful treat helps create calming hormones and restores feelings of well-being.

Helps Fight Cavities

Recent studies from Tulane University have discovered cacao has an extract in it that is actually more effective than fluoride in preventing cavities—and definitely less toxic! The theobromine in cacao also combats plaque, that sticky film that can stick to your teeth. This crystalline substance from cacao can actually help to harden teeth enamel, protecting against cavities.

In addition, cacao contains many other compounds that fight bacteria in the mouth and help to protect the teeth against decay. In one study, rats infected with oral bacteria that were given cocoa extract had a significant reduction in dental cavities, compared to those given only water. I’d love to find a toothpaste made from cacao, but thus far there isn’t one! Instead of ingesting potentially harmful fluoride, try nibbling on cacao nibs for stronger, healthy teeth.

Tastes Divine

What is it that makes cacao and chocolate so sinfully delicious and addictive?

Scientists have been trying to study this phenomenon for years. Eating chocolate lights up all the pleasure regions of the brain similar to when a drug addict uses cocaine. And as you may have read, eating chocolate can actually stimulate those pleasure centers of the brain more than a passionate juicy kiss!

Cacao is full of natural ‘feel good’ chemicals like anandamide, a chemical that exists naturally in the brain. Normally our bodies break down anandamide fairly quickly but some scientists think the anandamide in chocolate helps the natural anandamide in our brain to last longer—in other words, giving us a longer-lasting “chocolate high.”

Another theory about those who crave and eat large quantities of chocolate is that they may be deficient in magnesium. Your body will crave foods that contain those things it is deficient in, so if you are missing out on magnesium, you may be eating chocolate or cacao to make up the difference.

Raw cacao is available in nibs, powder and some chocolate bars. Cacao nibs are basically just dried cacao that is virtually unprocessed. Best ways to get cacao in your diet? Try these ideas–

• Hot/cold cacao drink–Mix cacao with your favorite type of milk for a warm chocolate drink or a cacao milkshake.
• Smoothies–Cacao can be added to your favorite healthy smoothie recipe to give it a richer, chocolatey taste.
• Dairy free chocolate mousse—Blend avocado, cacao, almond milk and a sweetener like dates or maple syrup, for a thick vegan chocolate mousse.
• Sprinkle on Greek Yogurt—Add some delicious antioxidants to your yogurt!

Cacao is still the food of the gods, but be sure you get raw, organic unprocessed cacao to fully enjoy the total bliss of its magnificent health benefits. Mmm. Mmm.

Speaking of cacao…

This Costa Rican chocolate known to melt extra LBs

Most Americans think eating sweets for breakfast is unhealthy…

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

✅ Keeps them lean past 80…
✅ Slows blood sugar spikes…
✅ Even helps them live 7x longer than Japanese people…

So what’s the #1 “dessert” food that helps Costa Ricans live past 100?

Is it:

Click on your guess…

Or click below to discover Costa Rica’s Blue Zone secret:

>>> Eat this “dessert” for breakfast

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

>> Click here to see this breakfast secret

References
https://www.ncbi.nlm.nih.gov/pubmed/17984375
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3488419/
http://www2.tulane.edu/news/releases/archive/2007/051607.cfm?RenderForPrint=1
https://www.ncbi.nlm.nih.gov/pubmed/16702322
https://www.ncbi.nlm.nih.gov/pubmed/21068351
https://www.researchgate.net/publication/276892317_Chocolate_with_high_Cocoa_content_as_a_weight-loss_accelerator
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4285439/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671179/
https://www.ncbi.nlm.nih.gov/pubmed/24376420
https://www.ncbi.nlm.nih.gov/pubmed/29088075
https://www.ncbi.nlm.nih.gov/pubmed/29088075
https://academic.oup.com/jn/article/136/6/1565/4664397
https://www.ncbi.nlm.nih.gov/pubmed/23439478
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet
https://www.ncbi.nlm.nih.gov/pubmed/23810791
https://universityhealthnews.com/daily/memory/2-chocolate-benefits-for-your-brain-improves-memory-and-mood/
https://www.ncbi.nlm.nih.gov/pubmed/23810791
https://www.ncbi.nlm.nih.gov/pubmed/25004832
https://www.ncbi.nlm.nih.gov/pubmed/28439881
https://www.ncbi.nlm.nih.gov/pubmed/26076934
https://www.ncbi.nlm.nih.gov/pubmed/20713904/
https://www.ncbi.nlm.nih.gov/pubmed/26125676
https://www.ncbi.nlm.nih.gov/pubmed/28824916
https://my.clevelandclinic.org/health/articles/16774-heart-healthy-benefits-of-chocolate
https://www.ncbi.nlm.nih.gov/pubmed/16003167
http://www.chm.bris.ac.uk/motm/anandamide/ananh.htm
http://news.bbc.co.uk/2/hi/health/6558775.stm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/
https://www.ncbi.nlm.nih.gov/pubmed/23810791
http://www.medicinehunter.com/chocolate_love_drug
https://rachaelsgoodeats.com/health-benefits-cacao/
http://www.wiseonesuperfoods.com/science-raw-cacao/
https://rodellekitchen.com/resources/learning/cocoa-history/
https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate
https://www.onegreenplanet.org/natural-health/10-health-benefits-consuming-raw-cacao/
https://www.foodmatters.com/article/14-ridiculously-good-reasons-to-eat-cacao
https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits#section1
https://begoodorganics.com/cacao-5-little-known-benefits-of-this-amazonian-superfood/
https://universityhealthnews.com/daily/memory/2-chocolate-benefits-for-your-brain-improves-memory-and-mood/
https://www.hyperbiotics.com/blogs/recent-articles/why-your-microbes-want-you-to-eat-dark-chocolate
https://www.naturallyfreelife.com/how-to-make-iron-boosting-hot-cacao/

The post Think Cacao is Good for You? Here’s the Real Truth About Cacao appeared first on thenutritionwatchdog.com.

The newest diet trend is NOT eating. That’s right. Intermittent Fasting. It certainly makes sense, given that our primal ancestors went through periods of not eating while searching for food, as well as periods of feasting when food was plentiful. Our bodies were made to adapt to that—not regularly timed, three meals a day, 7 days a week readily available food. So it makes biological sense to skip a meal or two occasionally.

Taking a break from eating has several proven dramatic health benefits including slowing down aging, increasing Human Growth Hormone for muscle growth, increasing insulin sensitivity, and overall fat burning.

In addition, IF has been shown to help fight cancer, disease, diabetes, and other serious diseases, according to this study reported in the American Journal of Clinical Nutrition. Additionally, according to other scientific studies, IF benefits extend to asthma, allergies, infectious diseases, rheumatoid arthritis, osteoarthritis, Tourette’s syndrome, cardiac arrhythmia’s, hot flashes from hormonal fluctuations, multiple sclerosis, atherosclerosis, Alzheimer’s and more.

Intermittent fasting can also increase energy, help with focus and clear thinking, and improve mood as well. Practicing IF helps reduce symptoms of depression. This study published in the Journal of Nutritional Health and Aging found a significant reduction in anger, tension, confusion and low mood in a group of older men who were practicing IF.

Researchers have also found that intermittent fasting lowers the risk of degenerative brain diseases like Alzheimer’s, dementia and even helps improve recovery from strokes. It is thought the fasting protects the neurons against various kinds of damaging stress.

During a period of intermittent fasting, the body switches its energy source from glucose (unless you are fully ‘fat-adapted’, to burning fat for energy. When we fast for a longer period of time, we use up all glucose stores and convert body fat to fatty acids or ketones. It is a way of helping to flip your ‘metabolic switch’ and help your body become better at being ‘fat adapted’.

A scientific review, published in the journal Obesity, shows that it is likely that intermittent fasting may be more healthful than other dieting strategies, as ketones put less stress on cells than the byproducts of other diets. In addition, IF helps the body become better and more efficient at utilizing fat for energy, especially if IF is done on a regular basis. It also helps the body switch back to fat burning if you have gotten off-track and carb heavy with your diet. It is, in essence a way to get back on track.

The point of intermittent fasting is that the periods of food deprivation allow your body to rest, renew and regenerate. Plenty of scientific studies on both animals and humans show that periodic fasting not only helps you lose weight but also increases your longevity. Caloric restriction through fasting also helps to turn on genes that repair DNA and cells. This adaptation of IF may allow certain cells to actually live longer, preserving the body’s energy, according to a study published in the journal, Cell Metabolism. This may also be part of the reason that fasting helps to extend longevity as well.

Scientists think that the IF acts as a form of healthy stress that revs up the cellular defenses against molecular damage. Fasting mice have been found to have higher levels of brain-derived neurotrophic factor (BDNF), which is a protein that prevents stressed neurons from dying. Low levels of BDNF have been tied to depression, anxiety, and dementia.

Fasting also ramps up autophagy, a kind of garbage-disposal system in cells that gets rid of damaged molecules, including ones that have been connected to Alzheimer’s, Parkinson’s and other neurological diseases.

Intermittent fasting has also been shown to reduce cancers resulting from oxidative damage, and to help maximize the positive effects of chemotherapy, while minimizing the negative effects of cancer treatment.

The question is—should you try it? Intermittent fasting obviously can be a powerful tool to maximize health, but it’s important to carefully weigh its effects. Intermittent fasting can last for a period of hours or even days, but generally it entails a brief fasting period of 12-24 hours. Most of us may already be fasting from dinner time to breakfast, and if you skip breakfast, you are fasting—provided you only drink black coffee, tea or water during your fast.

There are a few primary types of intermittent fasting to follow, and you can switch them around as much as you want—the point is to create episodic eating/fasting/eating similar to our hunter-gatherer ancestors. So, you don’t really need to follow any particular fast–just surprise your body every once in a while with 24 hours of little or no food.

One of the easiest ways to incorporate IF into your routine is to just skip breakfast. Ignore the old saying of “breakfast is the most important meal of the day”, and just drink black coffee, tea or water in the morning.

After a full night’s sleep, you wake up with the perfect hormonal terrain for burning fat. Low insulin and high glucagon levels make delaying your first meal an effective strategy for prolonging this fat-burning period.

Types of Intermittent Fasts

Skipping Meals–Every week or so, skip breakfast and don’t eat until lunchtime or dinner. Or just eat a late lunch and skip dinner and breakfast. Listening to your body and eating when your natural hunger occurs, instead of sticking to the meal clock and eating every morning, noon and night is a good way to readjust hunger.

Condensed Eating Window—One of the more popular and easier to follow IF routines is to condense your food intake into a set number of hours, usually about 8 hours. This generally means you eat an early dinner, and a late breakfast, much like the 16:8 plan. For sixteen hours you avoid eating, and eat only during a compressed time of 6-8 hours during the day.

24-hour Fast—Generally this works for most people by eating a normal dinner and then fasting until the following evening. Others can choose to extend the fast until the following morning. For many people, this can be a weekly or monthly routine.

Why Women Should Be More Cautious About Fasting

Fasting sounds like a terrific way to improve health and lose weight, right? Well it’s a little different for women and there’s a few things to consider, if you are a woman, before you jump headlong onto the fasting wagon. Some of the great health benefits do not extend to women.

We women have hormones that help to regulate our cycles and fertility. IF is a hormone stressor, so for men this creates an adaptive response that is positive for health. For women, IF can interfere with fertility and menstrual cycles. Because women’s bodies are meant to nourish and support a pregnancy, our bodies are extremely sensitive to calorie restriction.

Fasting affects the hypothalamus in the brain which can disrupt the gonadotropin-releasing hormone (GnRH), which is responsible for releasing Luteinizing Hormone, and Follicle Stimulating Hormone, both important for menstrual regularity and fertility.

When these hormones cannot communicate with the ovaries, you run the risk of irregular periods, infertility, poor bone health and other health effects.

Even if you are not planning on having children, fasting creates nutritional stress, which decreases fertility, and even decreases ovarian size.

Where IF improves insulin sensitivity in males, females don’t often see the same positive results. In fact, one study showed exactly the opposite results—glucose tolerance worsened. One study compared caloric restriction to intermittent calorie restriction in overweight and obese women. Both groups lost a similar amount of weight, but unfortunately, the intermittent restriction group lost significantly more lean body mass. This is muscle, the kind of body mass you want to keep.

Another looked at healthy men and women doing moderate intensity morning cycling either fasted (overnight) or fed (breakfast). Although both men and women displayed greater increases in VO2 max and resting muscle glycogen concentration in response to fasted cycling training, only men showed greater skeletal muscle adaptations when fasted. Women had better muscle adaptations when fed.

So what does this mean for women? IF can be beneficial, just be cautious if you are trying to have a baby, nursing a baby or have menstrual irregularities. Instead of aiming for the longest fast you can tolerate, aim for the shortest fast that gives results.

Fasting for women is good if:

• You have significant amounts of fat to lose.
• Your oncologist giving you the go-ahead to try using it to improve the effects of chemotherapy.
• Your neurologist giving you the go-ahead to try using it to improve brain function in the face of cognitive decline or dementia.

Be aware–fasting in an extreme or unhealthy way can be a symptom of an eating disorder.

Fasting for both men and women can have some major health benefits, especially done in a controlled and safe manner. Just be careful you don’t take it too far. Prolonged fasting has also been associated with:

• increased cholesterol
• pancreas damage
• worsened insulin function (which increases the risk of diabetes)
• irregular heartbeat, headaches and fainting
• slight reductions in athletic performance, exercise ability and muscle mass

Note: Fasting is not recommended for those who need a regular supply of nutrients for their health, including pregnant or breastfeeding women, or people with certain medical conditions. Possible side effects related to fasting include malnutrition, dehydration, disordered eating and even death in some cases. But serious risks are rare and usually related to prolonged fasting, not IF.

The Best Type of Intermittent Fasting…

Deciding to do Intermittent Fasting can be pretty scary, but there’s one method I trust more than the others…

In fact, this method of Intermittent Fasting has been shown to help people lose upwards of 7 pounds in the first 5 days, and some have lost 4 pounds OVERNIGHT, as well as boosting sex hormones for both men and women, improving your energy, skin, & brain function, and so much more.

The great thing is that the fat loss from THIS type of Intermittent Fasting is the most stubborn fat on your body – the fat you’ve tried to lose for years, but just won’t go away. But please keep in mind that this is so effective it’s only recommended you do it once, maybe twice, a week…

Click here to discover this powerful Intermittent Fasting method and lose up to 4 pounds overnight

References
https://draxe.com/intermittent-fasting-women/
https://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/
https://www.marksdailyapple.com/how-to-intermittent-fasting/
https://www.marksdailyapple.com/fasting/
https://www.ecowatch.com/health-benefits-of-fasting-2610033142.html?
https://www.ecowatch.com/health-benefits-of-fasting-2610033142.html?utm_campaign=RebelMouse&socialux=facebook&share_id=4021616&utm_medium=social&utm_content=EcoWatch&utm_source=facebook
https://blog.paleohacks.com/whats-the-best-way-to-do-intermittent-fasting/
https://www.marksdailyapple.com/women-and-intermittent-fasting/
https://www.medicalnewstoday.com/articles/321690.php
https://onlinelibrary.wiley.com/doi/10.1002/oby.22065

The post Intermittent Fasting Slows Aging, Fights Disease, Builds Muscle, and Burns Fat appeared first on thenutritionwatchdog.com.

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

The conventional approach for Type 2 Diabetes is to manage the condition with medications and diet, based on the American Diabetes Association guidelines, which still includes a lots of high carb foods, along with a low-fat diet and processed vegetable oils. Unfortunately, both science and real-life results show that this protocol just simply does not work. At best, this approach may be better than a junk food diet (but not much better), and have a small shift in blood glucose and other diabetes blood markers if the person has really been abusing their body with junk foods. However, diabetes drugs can often have harmful side effects, and research tells us that the damage to the blood vessels can still occur, even with glucose-lowering diabetes drugs.

While most of general public still keep their bodies fueled on glucose in the form of processed grains, starches, and sugar, (Standard American Diet), others have begun to adopt reduced carb Paleo–and even ketogenic diets that actually reprogram their bodies to the fat burning/fat-fueled machines that our ancestors once had. 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 the last few years and it is generally a reduced carbohydrate diet compared to the standard Amercian Diet, however “paleo” is only a template for healthy eating, and doesn’t have a specific ratio of carbs like Keto does. However, paleo emphasizes eating foods that our primal ancestors ate: no grains, no dairy, no legumes, no processed foods, and no refined sugar. Paleo does however allow some carbs in the form of sweet potatoes, fruits, starchy vegetables, 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? It is a far cry from the ADA-recommended low-fat/high carb diet and far healthier with its emphasis on fresh veggies, naturally raised proteins, and unprocessed foods, but 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. So, yes, a Paleo diet is a much better choice over the SAD diet, or even the ADA recommended diet, but it’s not always the absolute best choice to lower blood sugar and insulin, depending on the quantity of carbs one chooses to eat on a paleo diet.

On the other hand, the ketogenic diet takes Paleo a step further by restricting carbohydrates to a much larger degree. A keto diet restricts most carbohydrates and all sugar, keeping the resulting glucose in the body consistently low, and forcing your body to burn fats for energy instead of carbs. Keto diets are even more restrictive than Paleo diets as far as carbs go, so in many ways, a keto diet is almost a perfect diet for a diabetic. A keto diet generally allows 20-50 grams of carbohydrates per day. While that is super low compared to the average diet, it can be done, and is easier than you may think.

How a ketogenic diet works for type 2 diabetic

Type 2 diabetes starts when a person is eating large amounts of sugar and carbohydrates. This in turn elevates the body’s serum glucose, creating an increased need for insulin. Over time, the body’s insulin cannot effectively lower the circulating glucose in the body, creating ever higher levels of glucose, insulin, increased body weight, and rising levels of triglycerides. Higher than normal levels of glucose damage blood vessels causing heart disease, kidney disease, blindness and other health issues.

How does a keto diet affect insulin and blood sugar?

When we look at one of the best ways to manage type 2 diabetes, the best and healthiest method is to lower blood sugar by restricting carbohydrates and sugars, in addition to increasing antioxidants and other nutrient-dense foods.

Since a keto diet is a very low carb, low sugar diet, blood sugar stays low, people generally lose weight and the body once again becomes more sensitive to insulin. A keto diet, in comparison to a Paleo diet, allows less carbohydrates and proteins, and adds in more high-quality fats. Because of this drastic dietary transformation, the body quits requiring glucose for energy and instead becomes more efficient in breaking down both dietary fats along with body fat to utilize for energy.

There are many variations on a Paleo diet, but in general a keto diet contains these components:

• 60-75% of calories from fat (or even more)
• 15-30% of calories from protein
• 5-10% of calories from carbohydrates.

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 has recently gained popularity as a way to improve health, increase physical stamina, and lose body fat. A few scientific studies have been conducted on ketogenic diet and diabetes already. Let’s take a look, shall we?

The first study was performed by researchers at Duke University in 2005. Researchers recruited 28 participants with type 2 diabetes who were also overweight. The study lasted 16 weeks. The subjects consumed a low carbohydrate keto diet, aiming for less than 20 grams carbs per day. Diabetics also reduced their medications with medical supervision. There were twenty-one subjects who successfully completed the study. Here’s what they found after only 16 weeks:

• HbA1c 16% decrease
• Average 20 lb weight loss
• Triglyceride levels 42% decrease
• Ten patients reduced medications, seven stopped medication.

The conclusion of the study was that at keto diet is highly effective at lowering blood glucose, but there should be medical supervision to adjust medications accordingly.

A second study conducted by Stephen Phinney and Jeff Volek, who wrote The Art and Science of Low Carb, showed the positive effects of low carb diet as well. This particular trial shows convincing evidence that a low-carb diet improves blood sugar levels and helps speed weight loss in adults with type 2 diabetes. In almost 60% of participants, diabetes medication was decreased or stopped altogether.

The study, conducted at Indiana University, and published in Journal of Medical Internet Publications, looked at 262 people with type 2 diabetes who were overweight. Participants cut carb intake to 30g a day, while increasing their fats and protein. Patients were also provided nutritional and behavioral counseling, along with digital coaching and medical supervision for medications. Findings after only 10 weeks:

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

Another study of 84 people, looked at the effectiveness of a low-glycemic diet compared to a ketogenic diet, and after 24 weeks looked at key diabetes markers of fasting blood glucose, body mass index (BMI), weight, and Hb A1C. While a low carb, low-glycemic diet is good for controlling diabetes, obviously a keto diet is better.

Low-calorie group

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

Keto group

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

And this study of 363 overweight or obese participants in the United Arab Emirates looked at the effects of a ketogenic diet on weight loss and diabetes symptoms. 102 of the subjects had type 2 diabetes. One group consumed a low-calorie diet and the other consumed a keto diet. Both groups had nutritional trainer and exercise.

Study subjects were measured on:

• 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 far more significant results. Diabetic medications were decreased to half and some were discontinued for those on the ketogenic diet.

It is important to note for those beginning a ketogenic diet, the drop in glucose can be quick, so it is very important to monitor blood glucose frequently and to have a physician monitor the diabetes medications.

Ketogenic diets are higher in saturated fats, something the American Diabetes Association actually warns diabetics to avoid.  Research, however, shows favorable lipid results on a high fat diet.

In another study, researchers looked at 83 subjects who were divided into three groups of equal calories. One group followed a very low-fat diet, one group followed a diet high in unsaturated fats, and the third group ate a very low carb and high saturated fat diet.

At the end of the 12-week study, all three groups had lost similar amounts of body fat and weight. However, the Low Carb Ketogenic diet group also had the lowest triglyceride levels, higher HDL, and lower glucose and insulin levels.

Very Low-Fat Group:

• Triglycerides decreased by 4%
• Insulin levels decreased by 15.1%

High Unsaturated Fat Group:

• Triglycerides down by 9.6%
• Insulin levels decreased by 18.7%

Ketogenic Diet Group:

• Triglycerides decreased by 40%
• Insulin levels decreased by 33.6%

Key results indicate that ketogenic diets do not increase the risk of heart disease or high cholesterol. Keto diets have shown to significantly decrease harmful lipids including triglycerides and LDL cholesterol, compared to other equal calorie/low fat diets.

Conventional Diabetic Diets vs. Ketogenic Diets  

In spite of all the positive research on ketogenic diets for diabetes, most doctors and dietitians still recommend 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. Seriously??

Most dietitians and doctors feel that even though the ketogenic diet is effective, most people will not be able to stick to it. And yes, this is somewhat true, although with the emerging popularity of the ketogenic diet, more and more options are available, including recipes, books, blogs, cooking classes, etc. that feature delicious keto meals and snacks. The nature of a keto diet is to keep blood sugar in a low and stable range, and because of this, it is much easier to control appetite and the “munchies”.

Ketogenic diets can be crucial to the successful healthy management of type 2 diabetes. In a recent critical evaluation of literature on carbohydrate restriction and diabetes, a group of 26 leading researchers compiled 12 points of evidence published in the January 2017 Journal of Nutrition, pointing to the use of low carbohydrate diets as the primary dietary treatment of type 2 diabetes. Key points include:

• Dietary carbohydrate restriction has the greatest effect on decreasing glucose levels.
• The current epidemic of obesity and diabetes has been caused almost entirely by an increase in carbohydrates.
• Type 2 diabetics can adhere to a ketogenic diet at least as easily as they can most other diets, and often better.
• Measured saturated fats in the blood are affected more by dietary carbohydrate intake, than dietary lipid intake.
• Dietary carbohydrate restriction is the most effective way to reduce serum triglycerides, LDL cholesterol and increasing HDL cholesterol.

Bottom line is that lowering glucose by strictly reducing carbohydrate intake in a ketogenic diet has the most positive effects on diabetes markers, without any of the negative side effects of pharmacological treatments.

All of the available evidence thus far suggests that a keto diet is one of the safest and most effective ways to control or reverse type 2 diabetes. Diabetes patients should always notify their physicians of dietary changes and have medications and blood sugar monitored closely.

Following a strict carbohydrate-restricted, ketogenic diet is key initially, but once your body is adept at fat burning, you may be able to ease up slightly on the daily carbohydrate count. Generally, following a strict keto diet for about 2 months will help your body adapt to burning fat. Rather than stressing out about keeping carbs consistently below 20-30g, it may be easier to give yourself a safe zone to follow. Perhaps one day you eat less, another day you eat more. As long as you generally stick to low carbohydrates, (below 50-60g per day) your body will continue to be fairly efficient in burning fat for energy and keep blood glucose low.

The end result is a healthier body, weight loss and a clear head.  Note that while transitioning to a higher fat ketogenic diet for a type 2 diabetic, you must work closely with your physician to monitor and consistently lower your insulin needs.  With less carbs, you’ll need less insulin.  If you follow keto closely and keep limiting carbs, most Diabetics can get off all medications at some point in time, but it needs to be carefully monitored.

Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (hint: it’s NOT cinnamon or any supplement)

References

https://www.perfectketo.com/keto-diet-vs-paleo-diet-ketosis-better-paleo/

https://www.marksdailyapple.com/keto-and-type-2-diabetes/

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 The Keto Diet for Type 2 Diabetes (How effective is it?) appeared first on thenutritionwatchdog.com.

Today’s blog, republished from my friend Danette May, is going to give you some great information on one of nature’s perfect foods…

by Danette May, Fitness Expert DanetteMay.com

If you’re not heeding the old adage of an ‘apple a day’, you need to read this.

Many studies point to the beneficial effects of apples. This includes their antioxidant effects, and positive impact on heart health.

As if that wasn’t enough, they regulate blood sugar too!

This is good news, because it is the single biggest factor that helps keep body weight healthy. Interesting!

How exactly do apples help fight obesity?

It is all because of two factors in apples – fiber and phenolic compounds.
Studies show that both fiber and phenolic compounds in apple protect against many diseases.

Especially, the non-digestible fiber part of the apple resists digestion by stomach juices. They dodge the digestive acids and enzymes too, and reach the colon. This is where the gut bacteria thrive.

Gut bacteria feed on these non-digestible fiber and produce short chain fatty acids. Otherwise called SCFA’s, these are the result of the fermentation by gut bacteria.

Short chain fats have many benefits like:

• Sustained energy
• Stable blood sugar
• Improving satiety and keeping you full

BUT…It’s important to choose the right variety

Granny Smith apples are what you should reach for to get the best weight loss effect. Studies show that Granny Smith varieties have more non-digestible compounds than other types.

They found that when obese mice were fed the Granny smith variety their gut flora changed to that of lean mice. A gut flora that is the same as lean mice, helps lower the risk of disorders accompanying obesity.

Choose clean apples

Beware of pesticide residue and wax coating:

The Environmental Working Group reports that apples are high in pesticide residues. Another thing to note is the petroleum-based waxes used as a coating on apples.

So, keep it clean, choose an organic apple over conventional ones.

Here are 4 easy ways to eat more of this variety:

1. Freeze for a quick snack: Wash, cut and slice them up. Freeze them in ziploc snack bags so it is easy to grab and go as a healthy snack.

2. Bake: Granny smith apples are tart and firm. This makes it great for baking recipes like apple cobbler, apple crisp (healthy apple crisp recipe here), and pie.

3. Make apple sauce: Homemade chunky apple sauce makes a great topping for pancakes too!

4. Enjoy with probiotics: Eat cubed granny smith apples with a probiotic like Greek yogurt. You will be able to boost your healthy gut bacteria in few delicious scoops a day.

Not to forget, eating whole fruit is always beneficial and helps to promote weight loss.

Yours in Health,

Danette May
(The original article source is here)

Other notes on apples nutrition:

The average apple contains about 3-5 grams of fiber, and about 20-26 grams of total carbs depending on size.  I like to look at not only glycemic index of certain carb sources, but also ratio of fiber to total carbs as a good indicator of how they will affect your blood sugar.  Apples are a good choice for a healthy carbohydrate source when kept in moderation.

Apples are also a good source of polyphenols that help to prevent heart disease, protect your brain health, and lower blood pressure.  In addition, although type 2 diabetics can do a lot better on a higher fat, lower carbohydrate diet overall, apples are one of the better sources of carbohydrates for diabetics since they have a slow effect on blood sugar instead of abrupt.

Now that you know apples can help fight obesity these powerful fruits are almost in a class of their own. Apples along with grapes (especially when made into red wine) are some of the most healthiest and fat-fighting fruits in the world.

Some red wines are more powerful at fat-burning than others and help boost your metabolism. Take this short quiz to find out.

Quiz: Which Red Wine Boosts Metabolism?

Although hard alcohol like vodka, whisky, gin and tequila can increase belly fat…

Prominent scientists from Greece have found that one of the following red wines actually increases fat-burning when you drink it a certain way.

But which one? Is it…

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