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

One of the biggest complaints that many people mention is fatigue. So many of us complain of being tired all the time. No matter how common it seems, feeling exhausted all the time is just not normal or healthy. It’s a sign that something is not right.

It seems to go hand in hand with aging and can sometimes get worse before it gets better. When fatigue begins to interfere with your normal DAILY routine, it’s time to look into why and see if you can remedy the situation.

There are many factors that contribute to fatigue, and the good news is that many of these things are easily ‘fixable’. In addition, many of these health and lifestyle changes affect your overall health for the better, prevent chronic disease and help you feel mentally better as well.

Let’s take a look at some of the hidden (and not so hidden) causes of fatigue:

Sleep Issues

We have all experienced some sleepless nights, for a multitude of reasons. When sleep problems persist, we end up exhausted, dragging through the day, irritable and moody. Poor sleep can lower immunity, raise cortisol levels, cause weight gain, and reduce our ability to think clearly.

There are quite a number of things that can cause poor sleep but let’s consider a few factors:

• Sleep timing — It’s important to do your best to get on a good sleep schedule. Our bodies have something called a ‘circadian’ rhythm that helps us to be sleepy at night when it’s dark and wakeful during daylight.

Going to bed early some nights, interspersed with staying up late will definitely cause problems in your sleep cycle. Our bodies tend to develop a ‘sleep rhythm’ where we tend to get tired around the same time every night. If you ignore this sleep rhythm on a regular basis, it will wreak havoc with your natural sleep cycle of REM sleep and deep sleep.

Traveling through different time zones can often temporarily disrupt sleep cycles. This is where the supplement melatonin comes in, helping you re-regulate your sleep periods.

• Hormones — Hormones can have a huge effect on sleep quality. For women in perimenopause (the ten years or so preceding menopause), plummeting levels of progesterone can cause anxiety, agitation, and loss of sound sleep. Sometimes, just an over-the-counter natural progesterone cream can help women struggling with hormonally based insomnia.

Men too, can have sleep issues due to dropping hormone levels. While loss of sleep is linked to causing lower testosterone, naturally declining levels of testosterone can also affect a man’s sleep quality with fewer deep sleep cycles.

As testosterone levels begin to gradually drop when a man reaches his forties or so, cortisol (our stress hormone) increases. Cortisol contributes to the usual stress response, even during sleep. Increased cortisol can cause more wakefulness, tossing and turning, a faster heart rate and shallower breathing. So for men, feeling tired and fatigued is often a symptom of low testosterone, according to the American Urological Association.

• Sleep Apnea — Many men and women (often another sign of aging) can have sleep apnea. This is where, for a number of reasons, breathing stops for short periods of time. This can be a potentially serious sleep disorder. When the CO2 levels begin to build up in the blood, the sleeper will wake up, take a deep breath, and most likely go back to sleep. Sleep apnea is often tied to loud snoring.

Many people don’t even realize they have sleep apnea, but just complain of feeling tired all the time. Other signs of sleep apnea include awakening with a dry mouth, a morning headache, and difficulty staying asleep.

If this is the case, it’s best to have it checked out by a sleep specialist or a doctor. Sleep apnea can increase the risk of high blood pressure, heart disease, high blood sugar, liver dysfunction and mood problems. And you may have a sleep partner who is being deprived of sleep as well.

• Other health and lifestyle factors — Other factors that interfere with sleep and contribute to overall fatigue include: poor diet, stress, drinking too much alcohol, medications, depression or anxiety disorders, and being too sedentary.

Thyroid Dysfunction

Thyroid disease is more common than many of us realize. An estimated 20 million people suffer from thyroid disease and up to 60% of those don’t even realize they have a thyroid problem. Thyroid disease occurs more often in women and aging adults.

A thyroid disorder can manifest with many differing symptoms. The thyroid gland is considered a primary gland one that secretes hormones that affect almost every function in the body. For example, thyroid is responsible for regulating body temperature, the rate of your heartbeat, respiration, production of protein, and your metabolism and energy levels.

• Hyperthyroid Conditions – Thyroid dysfunction can be either ‘hyper-’ or ‘hypo-’. When thyroid dysfunction is hyper, metabolism is sped up, the heart races and it becomes difficult to sleep or relax. Even with the excessive amounts of nervous energy from hyperthyroid conditions, the lack of sleep can become very problematic.
• Hypothyroid – More common is the hypothyroid condition. This is where there is not enough thyroid hormone or the body has difficulty in converting the thyroid hormone T4, into the usable T3. A low thyroid means metabolism is slowed, energy is low and fatigue sets in, sometimes extreme fatigue. Other hypothyroid condition shows up as brain fog, depression, and weight gain.
• Hormones — Women are often more likely to have a low thyroid than men (although men can have thyroid problems as well). Low thyroid can easily escape a diagnosis.

Many doctors use the standard and very basic TSH test (thyroid stimulating hormone). While this can help with some thyroid disorder, it doesn’t give the full picture. It’s important to have a full “thyroid panel” done to see T3 and T4 levels, free T3, free T4 and thyroid peroxidase (TPO) which detects antibodies against the thyroid.

For women, declining hormones in the mid-forties and fifties can affect thyroid function as well. As progesterone declines, the hormonal imbalance can negatively affect the body’s ability to convert thyroid hormone into the usable T3. So, while this creates a condition of hypothyroid, the basic thyroid test will not show this. Research shows that adding progesterone can help improve thyroid function.

Everyone can benefit from supporting the thyroid, which is the key to optimal function and energy. If you haven’t had a full thyroid panel, ask your doctor for one. An undiagnosed thyroid condition can be the reason for your fatigue.

Supplements can certainly help thyroid function. These include selenium, which supports our body’s ability to create thyroid hormones. Selenium also reduces levels of thyroid antibodies. Zinc also plays an important role in thyroid hormone conversion, as well as being a great nutrient for skin health and immune health. B vitamins are also essential for people with slow thyroids. B vitamins have many interactions with thyroid function, energy levels and hormone regulation.

Other help for the thyroid includes avoiding gluten, soy, and dairy. These foods can interfere with effective thyroid function.

Diet

While you may not make a connection between what you eat and your energy levels, diet has a huge effect on fatigue, energy–and even your sleep quality and your moods. A poor diet can not only make you feel fatigued all the time, it can bring on insomnia, foggy thinking, irritability, anxiety and depression.

• Sugar and Carbohydrates — We’ve probably all heard that too much sugar causes a crash. Yes, this is true, but even too many carbohydrates—especially in the form of refined flours and processed foods will also cause a crash. So while you may not be actually eating sugar, carbohydrates turn into sugar (glucose) once eaten.

This results in a release of insulin in response to the high levels of glucose in the blood, which then lowers blood sugar. Once this happens, sleepiness and fatigue set in. Many people then reach for more high carbohydrate or sugary snacks. This creates a vicious cycle for fatigue and weight gain.

Of course, the best thing is to avoid sugar of all kinds and avoid most carbohydrates, especially grain-based carbohydrates. This means avoiding consumption of chips, crackers, cookies, and even so-called ‘healthy’ foods like pasta, bread, rice, and potatoes.

Eating healthy carbohydrates like fresh veggies and small amounts of fruit, is far better for your health, your weight, and your energy. You also want to be sure you are getting adequate amounts of healthy proteins like meat, fish, and poultry to balance blood sugar and create more sustained energy.

A diet high in carbs and sugar depletes certain vitamins and minerals. It especially depletes vitamin B1(thiamine). A B1 deficiency causes fatigue. People who have trouble controlling their blood sugar or those who are diabetic, often complain of fatigue and are most likely B1-deficient. Note: B1 also needs magnesium to work in the body. As an added benefit, B1 also helps to reduce anxiety, night sweats, and GERD.

• Food Sensitivities — Food sensitivities tend to increase with aging, especially for women during perimenopause and menopause. Many food sensitivities or true allergies can cause obvious symptoms like rashes, digestive problems, runny nose or headaches. But fatigue is a big symptom that’s often overlooked as a reaction to food. And many times, fatigue is the only symptom of a food sensitivity.

Foods that are eaten every day are often the worst offenders. The most common foods that cause reactions are gluten, dairy, soy, and corn. That’s not to say these are the only foods but this is a good place to start looking.

The best way to check out foods is to do an elimination diet. Cut out entirely one food at a time for ten days to two weeks. Next, reintroduce that food. Eat it several times, noting how you feel. Keep in mind, it may take up to 24 hours to notice a response. Now go back and try eliminating another food and see what happens.

Gluten may be the best place to start. A majority of people with gluten intolerance and celiac disease often complain of fatigue, as well as those who are diagnosed with chronic fatigue syndrome.

• Not Enough Protein — The vegetarian, vegan trend seems to be gaining popularity as the media tries to tell us this will prevent global warming. (It won’t!) For those of us who may be taking a second look at improving their health, a meatless diet seems to be a healthy choice.

While vegan and vegetarian diets have many redeeming qualities, inadequate protein often becomes a hidden factor adding to blood sugar ups and downs, fatigue, brain fog, and mood changes. The issue is that getting adequate nutrition including B12, essential fatty acids and bioavailable protein becomes increasingly difficult with a meatless or vegan diet.

A lack of protein can lead to a lack in muscle. In one study, older men and women who didn’t eat enough protein were found to have an increased rate of muscle loss.

Protein is a vital component of every cell in your body. Protein is necessary as the raw material used for building and repairing tissues, muscles, bones, and skin. Protein is essential to help produce enzymes that activate metabolism. And, if you are not consuming enough bio-available, high-quality protein, like red meat, your body will have a hard time creating and absorbing essential nutrients such as B vitamins, iron, zinc, and essential fatty acids.

If your body isn’t properly nourished by protein, will not be able to get enough vitamin B-12 and folate. Low levels of these important B vitamins and low iron intake will cause anemia—a condition where your body isn’t able to produce enough red blood cells which transport oxygen around the body. Low protein intake and anemia can most definitely cause low blood pressure, poor immune function, injuries and fatigue.

Eating a high-quality meal with some added protein can go a long way towards helping balance blood sugar, helping you feel more full for longer, and have longer lasting energy with no ‘crash’ after meals.

Consuming high quality protein–especially animal protein—will boost your metabolism and energy far more than any carbohydrates can. In one study, self-reported fatigue levels were significantly lower among college students eating high-protein foods like fish, meat, eggs and beans at least twice a day.

Best sources of protein include grass fed red meat, pasture raised chicken and eggs, and wild caught fish and unpasteurized, (full fat) dairy products. Nuts and legumes offer some protein, but it’s not bioavailable, or usable in the body as animal protein. Protein powders can also help.

Next time you feel sleepy and need more energy, grab some beef jerky, a few slices of deli turkey, or have a hard-boiled egg and see how you feel.

Dehydration

You don’t have to run a marathon across a desert to become dehydrated. Anyone can be dehydrated, even in the middle of the winter. Dehydration can be very subtle—some people may never even feel thirst as a symptom of dehydration. As we age, we are less sensitive to the obvious symptoms of dehydration. Often, by the time thirst sets in, you are already dehydrated.

Dehydration can be brought on from vomiting or diarrhea, being at high altitude or dry environments, air travel, being outside (hot or cold weather), exercise, alcohol, too much caffeine, medications, diabetes, and simply not drinking enough water.

• Water vs Electrolytes — In addition to a lack of water, electrolytes must be in the correct balance in order for fluids to reach our cells. These ions include sodium, potassium, chloride, and bicarbonate. When electrolytes are out of balance, the body does not hold on to water and you urinate most of it out of your body. A person out-of-whack electrolytes can become dehydrated, even if a lot of water is consumed.

Our electrolytes help your body run on electricity the keeps your heart pumping, your brain working, and your nervous system and muscles working properly. Being dehydrated will actually make your blood thicker, causing your heart to pound as it pumps harder to move the thick blood around your body.

• Medications — Many prescribed and over-the-counter medications can actually cause dehydration. Allergy and cold medications often work to dry up nasal secretions and can often be a cause of dehydration. Blood pressure medications sometimes include a diuretic which works to decrease fluids in the body. In addition, these medications often upset electrolyte balance, further increasing the risk of dehydration.
• The Wrong Kind of Fluids — Alcohol, tea and coffee are diuretics and can easily contribute to dehydration. Any excess of these types of beverages will cause excessive urination that will lead to dehydration. Even drinking too much plain water without enough electrolyte intake can lead to being ‘overhydrated’, a condition that is just as bad and dehydration. People have been known to overhydrate with too much water and actually die from it.
• Age — As we age, we lose our ability to sense thirst as well. Older people are definitely more susceptible to dehydration than younger people. Older people don’t always have a good sodium/water balance. Many older people also have various impairments and disabilities or even a lack of access to good drinking water. Aging people tend to be on more medications which may also contribute to dehydration.

Dehydration can cause symptoms like brain fog, confusion, sleepiness and lethargy, inability to concentrate, and weakness. Dehydration can also cause insomnia, further increasing your fatigue.

To prevent dehydration, be sure to get adequate amounts of water, vegetables and fruit (good sources of potassium), and salt in your diet. Don’t wait until you feel thirsty!

Natural thirst-quenching foods and drinks include lemon water, coconut water, celery, watermelon, cucumbers, bell peppers, pineapple and cantaloupe. In addition, mineral water contains important electrolytes like magnesium, calcium and chloride. Adding a sprinkle of sea salt or Himalayan salt to your water can help your body retain this vital fluid—especially if you’ve been sweating.

Underlying Health Conditions and Fatigue

Persistent fatigue that seems to have none of the above causes can be related to an undiagnosed health condition. These include:

• Anemia, either from a lack of iron or lack of proper B vitamins
• Type 1 or type 2 diabetes
• Heart disease or heart failure
• Hormonal issues—cortisol, testosterone, progesterone, thyroid
• Depression, anxiety
• Cancer
• Fibromyalgia
• Chronic Fatigue Syndrome
• Viral or bacterial infection
• Recovering from surgery or a physical trauma
• Seasonal allergies

It’s important to let your health professional know you are experiencing ongoing fatigue—especially if you have eliminated the above causes.

How often you experience fatigue, whether it interferes with your day-to-day activities and the type of fatigue is important to note. Is your fatigue related to weakness or sleepiness? Does your fatigue cause brain fog? Are you taking a lot of naps? Do you feel like you just don’t have enough energy to make it through the day? How is your sleep at night? Is it constant or just occasional?

It’s important to discuss with your doctor other symptoms you may be experiencing, even if they seem unrelated. A health professional may want to order extra lab work, look over any medications you are taking, and evaluate if you need any further testing.

Nutrient Deficiencies

Nutrient deficiencies are a key factor in fatigue. There are many nutrients that can contribute to fatigue including deficiencies in: B vitamins—especially B1, B6, and B9; vitamin D, iron, magnesium, potassium and certain antioxidants, including glutathione.

Some people do not possess adequate digestive enzymes to fully extract nutrients from the foods they eat, while others may have inflammation in the digestive system, from food intolerances or allergies that makes it difficult to absorb nutrients from food.

• B vitamins — The B vitamins are B1 (thiamine), B2 (riboflavin), B3 B5 (pantothenic acid), B6, B12, B9 (folate) and biotin. B vitamins are vital to supplying energy for every part of the body, including the brain and nervous system. All the B vitamins are involved in the energy-production system within the cells. When you are lacking in any of the B vitamins, your cells’ mitochondria will not be able to generate energy well and your red blood cells won’t be very efficient getting oxygen to all parts of your body.

A deficiency in just one of the B vitamins can slow down an entire sequence of biochemical reactions necessary for converting food into energy, this results in a loss of energy and fatigue.

People who eat high carb/high sugar diets or those who have trouble controlling their blood sugar (diabetics or those with metabolic syndrome) may feel extreme fatigue. This is due to a shortage of vitamin B1.

Low levels of B9, B12 or B6 are key B vitamins that can cause tiredness and fatigue. A folate deficiency for example (B9), causes a type of anemia called ‘macrocytic’ anemia, whereas people low in B12 have another type of anemia called ‘pernicious’ anemia.

It’s thought that 10 to 15 percent of aging adults have a B12 deficiency, often due to low levels of intrinsic factor which allows B12 absorption. In addition to fatigue, low levels of B12 can cause brain fog, confusion and even dementia. Many vegetarians and vegans are low on this essential nutrient, because B12 is from animal-based sources of food only.

Low levels of B vitamins can cause fatigue, anxiety, numbness and tingling in extremities, a swollen red tongue, irritability and brain fog.

You can try supplementing with a quality multi-B vitamin supplement for a couple of weeks to see how you feel. It’s always better to take the whole B vitamin family, because taking just one type of B vitamin can upset the delicate synergy between all the B vitamins.

Due to a certain genetic defect of the MTHFR gene, some people may not be able to properly metabolize folate and B12, so as a precaution, be sure you are taking B vitamins that include methylfolate (B9) and methylcobalamin (B12).

• Vitamin D — This vitamin is crucial for bone health, immune function, and—surprise—to prevent fatigue—among its many other benefits. The symptoms of vitamin D deficiency can be difficult to pinpoint, but they are fatigue, bone pain, depression, and muscle aches and weakness.

If you cannot get outside in the midday sun, or if you live in a northern latitude, you may need to supplement with vitamin D. According to the NIH, most adults need a minimum of 15-20 micrograms (mcg) of vitamin D3 each day, and adults older than 70 need 20 mcg. Best source of vitamin D comes from the sun. Your doctor can include vitamin D levels in your lab work and it’s a good idea to see where you are at. Optimal levels are 40-60+ ng/mL.

• Magnesium — Magnesium is a very powerful mineral. It not only supports bone health, moods, and blood sugar regulation, but it is vital for assistance in energy production. Many people (about 80%) are low in this essential mineral, so it is a good idea to add magnesium supplements to your daily routine. Not only will it assist in energy production, but it aids in sound sleep too—so you attack fatigue from both angles.

Low levels of magnesium can cause loss of appetite, fatigue, weakness, muscle cramps, irregular heartbeat, nervousness and anxiety. Recommended amounts of magnesium are 250-400 mg a day.

• Iron — Deficiencies in iron can be fairly common. Iron deficiency anemia is very common especially for those who do not eat red meat. Iron is necessary for red blood cells to transport oxygen throughout the body.

Iron-deficiency anemia will cause weakness and fatigue, shortness of breath, pale skin, a fast heartbeat, lowered immune status, and a swollen tongue. Often iron-deficiency anemia is accompanied by B vitamin shortages as well, further increasing fatigue and weakness symptoms.

Iron-deficiency anemia will cause weakness and fatigue, shortness of breath, pale skin, a fast heartbeat, lowered immune status, and a swollen tongue. Often iron-deficiency anemia is accompanied by B vitamin shortages as well, further increasing fatigue and weakness symptoms.

• Potassium — Potassium is a vital electrolyte and mineral that assists the heart, nerves, and muscles to work properly. Plus, it’s also an important nutrient that helps balance sodium in the body. Most people get adequate amounts of potassium in their diet if they include vegetables and fruit on a regular basis.

However, in cases of vomiting or diarrhea, excessive sweating, laxatives, diuretics, or kidney disease, potassium can run low. Symptoms include dizziness, fatigue, muscle twitching or cramps, tingling, numbness and abnormal heartbeat.

Potassium is relatively easy to replace with diet—bananas, most all vegetables and fruit, squash, and legumes provide plenty of potassium to replace lost stores.

• Antioxidants — Antioxidants prevent oxidative stress and fatigue in our bodies. Oxidation results from many things related to lifestyle. A poor diet, high in sugar and processed foods contributes, as does excessive exercise, environmental toxins, smoking cigarettes, alcohol, stress and many other unavoidable things.

A buildup of free radicals and oxidative stress contributes to tiredness, fatigue and an inability to recover from strenuous exercise. Low levels of antioxidants can contribute to muscle atrophy and fatigue.

Inadequate levels of important antioxidants also increase age-related loss of muscle mass (sarcopenia), weakening the body, increasing fatigue, and causing more susceptibility to injuries. This creates a vicious circle of fatigue, inactivity and further health decline.

There are particular antioxidants that may be the most valuable to supplement. These include glutathione (the master antioxidant), coenzyme Q10, vitamin E, vitamin C, lipoic acid and carotenoids.

Glutathione helps strengthen immunity, and neutralizes free radicals while removing toxins. It also helps to fortify and activate other antioxidants in the body.

CoQ10 supports the heart and cardiovascular function. CoQ10 aids in 95% of the body’s energy and supports the mitochondria in our cells. Mitochondria function as our cells’ energy powerhouse.

And Alpha lipoic acid is a multipurpose nutrient that has powerful antioxidant and blood sugar management actions. ALA increase glucose uptake in the muscles, resulting in increases in muscle energy.

Antioxidants can be found in ample amounts in a variety of fruits and vegetables. Eating a diet high in colorful, nutritious vegetables full of vitamin C and carotenoids will go a long ways towards supplying the antioxidants you need. Organ meats also include large amounts of the valuable antioxidants, CoQ10. There are also many supplement combinations that supply antioxidants for energy and free radical protection.

As you can see from the above, there are many contributing factors that cause fatigue. And often, it is not just one thing but a combination of factors, health conditions, diet and lifestyle that all go together to cause fatigue. Taking a step-by-step approach–beginning with diet and lifestyle, is important.

First, look at diet and remove possible foods that may be causing inflammation, intolerances or sensitivities. Then begin building up a healthy diet that includes lots of organic, fresh, colorful vegetables, a little bit of fruit, naturally raised meats/fish/poultry, and healthy fats. Eliminate gluten, corn and dairy from your diet as these foods often contribute to sensitivities and fatigue.

Be sure to optimize your sleep to get as restful as possible sleep. Stay well hydrated, get outside during daylight hours to get exercise and sunlight, and do your best to eliminate stress.

If necessary, ask for extra lab work and testing from your doctor.

Supplement as needed. I highly recommend starting with a good multi vitamin/mineral supplement, B vitamins with methlyfolate and methylcobalamin, and magnesium.

While it may seem like a daunting task, taking the above steps will most definitely get you moving in the direction of feeling great and having more energy. I can almost guarantee it!

If you found this article interesting and helpful, and you are over the age of 40, take a look at how you can regain that lost energy and start feeling like yourself again….

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one fruit people over 40 should never eat.

This fruit can disrupt your hormones. Both sapping you of energy and forcing your body to create “sticky” fat cells that can NOT be “burned off” with normal diet and exercise.

Do you know the fruit I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Blueberries

>> Strawberries

>> Goji Berries

References
https://www.everydayhealth.com/hs/low-testosterone-guide/good-sleep-low-testosterone/
https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631
https://my.clevelandclinic.org/health/diseases/8541-thyroid-disease
https://www.mindbodygreen.com/0-24225/7-surprising-signs-youre-not-getting-enough-protein.html
https://www.mensjournal.com/food-drink/13-negative-side-effects-not-getting-enough-protein/
https://draxe.com/health/always-tired/
https://www.marksdailyapple.com/why-do-i-feel-tired-all-the-time/#ref-6
https://universityhealthnews.com/daily/energy-fatigue/3-top-nutritional-deficiencies-as-fatigue-causes/
https://www.everydayhealth.com/hs/guide-to-essential-nutrients/common-nutrient-deficiencies/
https://www.huffinesinstitute.org/Resources/Articles/ArticleID/439/The-Power-of-Antioxidant-Supplementation-Hype-or-Helpful

The post The Real Reason You are Tired All the Time appeared first on thenutritionwatchdog.com.

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

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

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

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

Why is beef so perfect?

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

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

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

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

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

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

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

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

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

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

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

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

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

Let’s discuss…

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

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

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

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

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

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

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

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

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

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

The conventional medical mindset has always held that for women, the uncomfortable perimenopause and menopause symptoms women experience, result from an estrogen deficient as the ovaries start to shut down.

In reality, this is wrong.

During the ten years or so of perimenopause, (‘pre-menopause’), progesterone, a major female hormone that helps to balance estrogen, begins to drop. This is not a small drop, but more like it drops off a cliff. In fact, progesterone levels can plummet to nearly zero levels in the body.

While estrogen decreases slowly during perimenopause and menopause, the fact of the matter is that estrogen levels do not fall as dramatically–until after a woman’s last period–and even then they only fall about 40% or so, overall.

This creates a condition called “estrogen dominance” where the natural ratio of estrogen and progesterone become way out of balance. This means there is too much estrogen relative to progesterone. The symptoms can start years before menopause actually occurs. It is estimated that about 80% or more of women in the United States and Europe and other industrialized societies suffer from low progesterone and estrogen dominance.

What are the Symptoms of Low Progesterone?

The symptoms listed below affect many different body systems in the body, including the brain. Many women in their thirties and forties find that they experience moderate to severe symptoms of low progesterone. The symptoms include:

• Decreased sex drive
• Irregular, heavy menstrual periods
• Bloating (water retention)
• Fibrocystic breasts
• Headaches/Migraines
• Mood swings–irritability, anxiety and depression
• Weight gain, particularly around the abdomen and hips
• Low thyroid symptoms
• Foggy thinking, memory loss
• Fatigue
• Insomnia

Estrogen dominance can lead to a condition of increased inflammation, sudden onset allergies, autoimmune disorders , uterine cancer, ovarian cysts, ovarian cancer, breast cancer, increased blood clotting, increased risk of heart disease, strokes, and accelerated aging.

What Causes Estrogen Dominance

In a normal menstrual cycle, estrogen is the dominant hormone for the first two weeks leading up to ovulation. Once ovulation occurs, estrogen is balanced out by progesterone during the last two weeks of the cycle.

As a woman enters perimenopause and menopause, anovulation begins (cycles where no ovulation occurs) and estrogen goes unopposed, causing many unpleasant symptoms. In industrialized countries such as the United States, there can be many other causes of estrogen dominance that contribute to this condition including:

• Excess body fat
• Too much stress, which depletes progesterone
• A low-fiber diet that doesn’t allow the body to rid itself of estrogen
• Birth control pills, patches, or other synthetic estrogen therapy
• Environmental agents called Xenoestrogens (artificial estrogens), from plastics, toxins in food and water, petroleum products, laundry detergent, cleaning supplies, pesticides, weed killer, and personal care products such as lotion, make-up, nail polish, shampoos and soaps.

Estrogen Dominance Happens in Men Too

Although estrogen is typically a female hormone, men also have small amounts of estrogen and progesterone. When a man typically reaches his forties, both progesterone and testosterone levels begin to decline. This is when a man can become estrogen dominant. Symptoms of estrogen dominance for men include:

• Weight gain
• Loss of sex drive
• Erectile dysfunction
• Infertility
• Fatigue
• Brain fog
• Insomnia
• Irritability
• Man boobs
• Depression
• Anxiety

Estrogen can stimulate cell growth and cause prostate enlargement, prostate cancer and even breast cancer. Excess estrogen in men can also raise the risk of heart disease and osteoporosis.

How to Get Back in Balance

Helping your body to rid itself of excess estrogen, lowering stress, and making some lifestyle changes should help regain hormonal balance, and alleviate many of the symptoms of estrogen dominance. Here’s how:

• Follow a hormone-balancing diet:
  • Eat lots of fresh fruits and vegetables.
  • Get adequate protein from natural sources.
  • Include healthy fats (omega 3 and saturated fats) and eliminate inflammatory omega 6 seed oils.
  • Avoid all sugars and processed foods.
• Eat lots of fiber. Excess estrogen is processed by the liver and excreted by the bowel; if stool remains in the bowel, estrogen is reabsorbed into the body.
• Use transdermal 2% bioidentical progesterone cream: Many of the symptoms of estrogen dominance can be relieved with a natural, over-the-counter, bioidentical progesterone, 2% cream. (For men and women)
• Lose excess body fat and get regular exercise — Strength training, in particular, helps build muscle and stronger bones.
• Detoxify your liver: Protect your liver and help it eliminate toxins such as alcohol, drugs, caffeine, or environmental agents, so it can help you eliminate excess estrogen.
• Decrease stress: Stress causes higher than normal levels of cortisol in the body. Progesterone is a pre-cursor to cortisol, so stress will drain the body of progesterone. Even a 10-minute meditation practice every morning can do wonders to ease stress, change your mindset and create a positive attitude.

If these measures do not cause a significant reduction in symptoms, it may be time to visit your health practitioner to get lab work done for hormone levels.

References
https://www.healthline.com/health/high-estrogen#symptoms-in-women
https://www.healthline.com/health/high-estrogen#treatment
https://www.drnorthrup.com/estrogen-dominance/
https://www.johnleemd.com/estrogen-dominance.html
https://lifesum.com/nutrition-explained/5-lifestyle-changes-that-will-restore-your-hormonal-balance
https://www.medicalnewstoday.com/articles/estrogen-in-men#symptoms-of-low-estrogen
https://www.lifeextension.com/magazine/2008/11/dangers-of-excess-estrogen-in-the-aging-male

The post 11 Sneaky signs of low progesterone (important for men too) appeared first on thenutritionwatchdog.com.

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

Have you ever heard of moringa? Hint: It’s not a new Latin American dance, it’s a superfood!

Moringa Olifera is actually a superfood plant that has been used medicinally for thousands of years in India and Africa. It is also known as the drumstick tree, horseradish tree, or the ben oil tree. Moringa tree roots can grow in a variety of soils, including dried out, depleted soils. Because they are drought-resistant and can grow without rainwater, moringa trees do particularly well in harsh and dry climates.

Most all the parts of the tree are used in many traditional herbal medicines.

Moringa is rich in powerful antioxidants and other active plant compounds. Moringa comes packed with over 90 protective compounds, including isothiocyanates, flavonoids and phenolic acids.

A large number of published studies have shown that extracts of Moringa Oleifera leaves possess a wide range of healthy biological activities in our bodies. Moringa has been used to treat a large variety of diseases including:

Moringa is considered a nutritious superfood and the leaves and pods are often eaten in India and Africa. Moringa leaves contain many vitamins and minerals, as well as antioxidants. One cup of fresh, chopped leaves contains protein, vitamin B6, vitamin B2, vitamin A, vitamin C, iron, and magnesium. Moringa is considered so nutritious that the dried leaves are often sold as a nutritional supplement. Moringa pods are especially rich in vitamin C.

Moringa Antioxidants

Moringa contains a high level of antioxidants and flavonoids that fight dangerous free radicals in the body. Free radicals, when they accumulate in the body can contribute to the onset of many chronic diseases such as heart disease, cancer and diabetes.

The tree contains a rare and unique combination of disease-preventing phytonutrients, including flavonoids, glucosides, glucosinolates, zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol.

One study in post-menopausal women found that taking 1.5 teaspoons of moringa leaf powder every day for three months significantly increased blood antioxidant levels and helped to lower blood pressure. Moringa has also been shown to reduce unhealthy levels of cholesterol as well, possibly due to its antioxidants.

The antioxidants in moringa include:

Quercetin—A powerful antioxidant and anti-inflammatory compound that helps protect against hypertension as well as lessening inflammatory reactions such as asthma and allergies.

Vitamin C—This antioxidant is a strong immune booster and helps slow down inflammatory responses as well. It also works in conjunction with collagen compounds to strengthen ligaments, tendons, muscles and skin. Antioxidant-rich vitamins promote your own natural collagen production, which fights signs of anti-aging by keeping skin firm and preventing fine lines and wrinkles.

Chlorogenic acid—This antioxidant is found in coffee and helps to hold blood sugar level after meals.

Moringa leaf is such as powerful antioxidant it can be used as a food preservative for meat.

Moringa and Blood Sugar

Blood sugar issues and metabolic disease are a key factor in many serious health issues, especially diabetes. Keeping blood sugar stable through diet and dietary supplements is one of the healthiest measures to maintain health.

Interestingly, several studies have shown that Moringa Oleifera may help lower or stabilize blood sugar levels. One study of 30 women showed that taking 1.5 teaspoons of moringa leaf powder every day for three months reduced fasting blood sugar levels by an average of 13.5%.

Another small study in six people with diabetes found that adding 50 grams of moringa leaves to a meal reduced the rise in blood sugar by 21%.

Reduces Inflammation

Inflammation is a normal response by the immune system to help our bodies fight off infection or heal an injury. When inflammation becomes chronic and longstanding, it can cause worsening health problems. Long term inflammation is often linked to diseases such as cancer, Alzheimer’s, diabetes, and heart disease.

Many foods have anti-inflammatory compounds in them—especially fruits and vegetables. Scientists have identified one of the most powerful anti-oxidant compounds in moringa called isothiocyanates.

Protects against Arsenic Toxicity

Many of the foods we eat can pick up toxic levels of arsenic, especially certain types of rice. Arsenic is considered a poison and even low levels can build up to potentially toxic levels after a period of time. Some studies on arsenic toxicity show an increased risk of cancers as well as heart disease.

Several studies on mice and rats have proven that the leaves and seeds of moringa can protect against arsenic buildup and toxicity. This is most likely due to the powerful antioxidants it contains, as well as the increased amounts of fiber that moringa contains.

Helps the Environment, Protects Topsoil and Filters Water

Moringa tree is capable of growing in depleted or dry soils where many other types vegetation cannot grow. This is also exactly why certain undernourished populations living in third-world countries such as Africa or India have benefited from it during times of famine. It grows in dry soil and is extremely high in nutrients, making it life-saving for many.

Growing moringa can be utilized to help restore fertile soil, aid in forest restoration and protect topsoil from being blown away.

The seeds have a unique use for water purification. When moringa is combined with water, the impurities cling to the moringa seeds. Once the seeds are removed, they leave cleaner water with less toxins.

Some studies have shown that 0.2 grams of ground moringa seed can turn one liter of contaminated water into safe drinking water.

Moringa Side Effects

Moringa leaves may also contain high levels of nutrient-blocking compounds, which can reduce the absorption of minerals and protein. However, unless you are consuming very large quantities of moringa, the anti-nutrients available in moringa are of little consequence.

Moringa is completely natural and free from chemical additives and seems to be very well-tolerated. However, moringa side effects are still possible and can include:

• low blood pressure
• slowed heart rate
• uterine contractions
• cell mutations when high amounts of seeds are consumed
• interference with fertility

Be aware of medication interactions with moringa:

• Levothyroxine: Compounds in the moringa leaf may aid the thyroid function, but it can make thyroid medication too strong.
• Medications metabolized by the liver: Moringa extract can slow down the metabolism of medication causing various side effects or complications.
• Diabetes medications: Diabetes medications are used to lower blood sugar, which moringa also does effectively. It is important to monitor blood sugar levels if using both.
• High blood pressure medication: Moringa has shown to be effective at lowering blood pressure. Taking moringa and blood pressure medication may result in low blood pressure.

How to Use Moringa

Leaves, fruit, oil and seeds from the moringa tree have been consumed safely for centuries, but there are also many types of supplements or extracts available as well.

• Dried moringa leaves or moringa powder – Follow dosage directions carefully, taking up to six grams daily for up to three weeks at a time (which has been shown to be safe, according to studies).
• Moringa tea – This type of moringa is made from dried leaves steeped in hot water, just like many other beneficial herbal teas. Most nutrient-dense types are organic and dried slowly under low temperatures.
• Moringa seeds – The pods and flowers appear to have a high antioxidant content along with proteins and fatty acids. The immature green pods of the plant are often called “drumsticks” and can be eaten and prepared like green beans.
• Moringa oil – Oil from the seeds is sometimes called Ben oil. Look for it in natural creams or lotions. Keep the oil in a cool, dark place away from high temperatures or the sun.

A side note from our friends at Organixx:

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References
https://draxe.com/nutrition/moringa-benefits/
https://yoursuper.com/pages/moringa-benefits?gclid=CjwKCAiAq8f-BRBtEiwAGr3Dga8CWNlO4-6VLus6oR-IZHms7diw-uRTGYaqo-wkYrdlNQOL-IID-RoCNhsQAvD_BwE
https://www.medicalnewstoday.com/articles/319916#side-effects
https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera

The post What is Moringa and Why is it Good for Me? appeared first on thenutritionwatchdog.com.

I was fortunate to have the opportunity to visit Zambia, Zimbabwe, and Botswana recently. Africa is amazing–from the wild animals, to the polite and polished people, to breathtaking landscapes, sunsets, and delicious, healthy food. One thing I noticed was that there were few obese or overweight people where I was. The large markets in town were overflowing with fresh brightly colored carrots, tomatoes, squashes, and tons of greens of all different types and there were no signs of unhealthy ‘fast food’ restaurants.

One of the specialties of Africa is a peanut stew. This peanut stew is the perfect, healthy, comforting, warm, satisfying meal that you can make in one pot. It includes plenty of super-food ingredients such as ginger, onions, jalapeno, peanuts, sweet potatoes, and collard greens. It is packed with antioxidants and nutrition!

Peanuts can be an especially great source of healthy fats, protein and fiber. Most of the fats in peanuts are monounsaturated and polyunsaturated fatty acids, which are a healthful type of fat.

Peanuts also contain a healthy supply of potassium, phosphorus, magnesium, manganese, niacin, folate, and thiamin.

Peanuts contain lots of healthy fiber which helps improve cholesterol levels, lower the risk of heart disease, maintain a healthy gut, and helps to fill you up and feel satisfied.

Peanuts do have a beneficial relationship with your gut bacteria, and gut health in general. Did you know that adding probiotics helps them survive passage through the gut?

Peanuts also promote the growth of beneficial bacteria, inhibits the growth of pathogenic bacteria, and reduce the ability of harmful bacteria to invade host cells.

Peanuts are nutrient rich but low in carbohydrates, making them a great option for anyone trying to keep blood sugar low, including diabetics and anyone trying to lose weight.

Raw peanuts with the skin on are the healthiest form to eat—avoid those kinds that come in a can, roasted with (unhealthy) soybean oil and covered in salt. Peanut skin contains antioxidants, as well as additional fiber.

Research has found that women who eat nuts, including peanuts, at least twice a week had a lower risk of weight gain over 8 years than those who rarely ate nuts.

And this large-scale study found that nuts and peanuts may reduce a person’s risk of obesity over 5 years.

Peanuts are an excellent food for people with diabetes or a risk of diabetes. Peanuts have a low glycemic index (GI), meaning they do not cause big spikes in blood sugar levels.

Risks and considerations for peanuts

Peanuts do contain proteins called arachin and conarachin. Some people can have severe allergic reactions to these proteins. For other people, peanuts can cause a milder allergic reaction, but peanuts are also guilty of exacerbating asthma in many people. If you are in either group, it’s best to avoid peanuts.

Peanuts grow in the ground and are exposed to more fungus from the soil. One of the fungi produces a mycotoxin called “aflatoxin”. During storage, aflatoxins can continue to grow and multiply. In large amounts, aflatoxins can increase the risk for live cancer, especially for people with existing liver disease such as hepatitis. To reduce the risk of aflatoxins, eat Valencia peanuts which are grown in drier climates and more resistant to fungus. Eating green plant foods also protects against aflatoxins, as does eating protein. Roasted peanuts and peanut butter also reduce most of the aflatoxins in peanuts.

Peanuts also contain a substance called “agglutinin” which is a type of lectin found in some legumes. Peanut agglutinin has nothing to do with gluten which is found in wheat, rye and barley. However, peanut agglutinin can aggravate existing cancer, but does not contribute to the development of cancers.

Overall, peanuts are good for your health and actually lower the risks of many cancers, diabetes, and heart disease, so enjoy this African peanut stew and its health benefits.

One-Pot African Peanut Stew

Ingredients

• 1-2 Tablespoons of grass fed butter
• 1 medium sized red onion, finely chopped
• ¼ to ½ teaspoon of red pepper flakes—be careful, red pepper gets hotter when cooked
• 4-6 garlic cloves, minced
• 2-inch knob fresh ginger, peeled and minced (about 2 tablespoons)
• ½ sweet red pepper, chopped
• 2 teaspoon cumin
• 3 tablespoons tomato paste
• 1 large (1-lb) sweet potato, peeled and cut into 1-inch cubes (about 2 cups)
• 1/2 cup unsweetened organic peanut butter
• 4 cups chicken or vegetable broth
• 1 cup water
• 1 bunch collard greens, stems removed and chopped
• Fresh cilantro, chopped, roasted peanuts and lime juice for serving

Directions

In a large pot over medium heat, melt the butter. Add the onion and red pepper, sprinkle with salt and cook for 3 minutes, until translucent. Add the garlic, ginger, cumin and red pepper flakes then stir together and cook for about 2 minutes.

Next add the tomato paste and stir together. Add the sweet potato, peanut butter, broth and water. Stir together then bring to a boil. Reduce heat to medium-low, cover and cook for 15 minutes. Add the chopped collard greens to the pot, stir, then cover and continue to cook for another 15 minutes, until sweet potato is tender.

Using the back of the spoon or hand potato masher, mash some of the sweet potato to help thicken the broth. Boil uncovered for 5 minutes. Serve warm and garnish with cilantro, peanuts, and lime juice. Enjoy!

Makes 4-6 servings.

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References
https://www.marksdailyapple.com/how-bad-are-peanuts-really/

The post Mouth Watering African Peanut Stew appeared first on thenutritionwatchdog.com.

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

You may be eating lots of beans and grains because we’ve been told they are healthy and full of fiber, but this could be causing your health issues as well. You see, legumes and grains are full of a substance called ‘lectins’.

Lectins are a type of naturally occurring protein that is especially prevalent in grains and legumes. These lectins bind to carbohydrates, forming something called glycoproteins. Although all foods contain some lectins, only about 30% of the foods we eat contain them in significant amounts.

Lectins actually perform a number of healthy functions in the body including regulating the immune system, helping cells and molecules stick together, and fighting off bacterial, fungal and viral infections. Lectins are also known to have anti-cancer/anti-tumor properties as well.

Where lectins get their bad reputation is from eating too many of them—mostly in grains and beans. While lectins are in many highly nutritious foods, lectins can actually act more like a toxin in the body, and can contribute to health issues like leaky gut syndrome, autoimmune problems, and inflammation.

We humans have trouble digesting many of the lectins found in our food. Since lectins are “sticky” they can attach to the intestinal walls and cause digestive distress. Lectins can also separate the tiny intracellular junctions in the cells of the intestines, and cause a condition called ‘leaky gut’. This causes food substances like proteins to leak out into the bloodstream before they are fully broken down and digested. The result is widespread inflammation, and possible allergic reactions to these foreign proteins.

A study published in the British Journal of Nutrition shows that lectins can also aggravate autoimmune reactions including rheumatoid arthritis, lupus, Inflammatory Bowel Disease, and fibromyalgia. This makes sense, as autoimmune conditions result when the immune system begins to attack healthy cells in the body. This creates fatigue, chronic pain, and painful joints.

Lectins also act as an anti-nutrient, meaning that they can interfere with digestion and absorption of foods, upping the risk of nutritional deficiencies, and creating digestive problems like stomach cramps, bloating, diarrhea and vomiting. Uncooked beans can actually cause lectin poisoning.

Symptoms of eating too many lectins

Here are a few of the most common symptoms that may occur with excess lectin intake:

• Bloating
• Fatigue
• Joint Pain/swelling
• Gas
• Stomach pains
• Vomiting
• Diarrhea
• Constipation
• Skin problems

Why are vegetarians and vegans at risk? In order to get protein from plant-based foods, most vegans and vegetarians have to rely heavily on grains and beans. In fact, combining grains and beans is one way that vegans can get all the amino acids for protein in their diets.

Legumes including peas, beans (of all kinds), soybeans, peanuts, and grains, contain the most lectins, followed by dairy, and plants in the nightshade family such as tomatoes, potatoes, peppers, and eggplant.

Here is a list of the worst lectin foods:

1. Potatoes (regular white potatoes, not sweet potatoes)
2. Red Kidney Beans
3. Eggplant
4. Soybeans
5. Lentils
6. Peppers (all kinds)
7. Wheat/gluten
8. Peas
9. Tomatoes
10. Peanuts
11. Corn
12. Wheat

Why are lectins such a problem?

According to Dr. Gundry, M.D., who wrote the book, “The Plant Paradox” about dietary lectins:

“…our microbiomes are capable of eating lectins…We’ve killed off most of our good bugs [that would eat up lectins] with broad-spectrum antibiotics…and artificial sweeteners…Just one packet of artificial sweetener kills 50 percent of the bacteria in our guts.”

Lectins are controversial, but increased toxins in our environment, glyphosate in our foods, prescription medications and overuse of antibiotics, is definitely changing the shape of our microbiomes.

The ironic thing about lectins is that they are typically associated with foods that are nutrient-dense, so giving up lectin-containing foods means cutting out a large variety of healthy foods. For vegans and vegetarians, this would mean eliminating many foods that supply needed protein in a meatless diet.

Although lectins have been associated with a slew of negative side effects, you don’t need to totally eliminate all lectin-rich foods from your diet altogether. You can actually reduce the lectin content of foods you eat by changing how you prepare them and still enjoy their other qualities.

When prepared properly you can reduce the lectin content in foods. Legumes of all kinds (beans, peas, etc) must be cooked well to lower the lectins. One of the quickest and easiest ways to cook the lectins out of foods is to use a pressure-cooker or Instapot. Be sure beans are well-done. Kidney beans have one of the highest levels of lectins and even a few undercooked kidney beans can make you very sick!

Soaking and sprouting grains and seeds is also effective to lower lectin content. Seeds and beans can be soaked for 24 hours, rinsed and drained frequently and then sprouted. Sprouting decreases lectin content and other antinutrients and also increases the nutrition.

Fermentation is another excellent way to reduce lectins while increasing beneficial bacteria.

However, if you have serious health issues such as autoimmune, digestive issues or celiac disease—all of which are related to lectins in your diet, you may want to avoid them all together.

If you are giving up lectins to see if it improves your health, it may take some time. Most people notice a difference within two weeks, but it can take two, three, four, five, or even six months to really get your gut health back. If you rely on high lectin foods to supply your protein, you may be better off trying to incorporate some other naturally raised animal proteins into your diet.

And an additional note:

– Don’t confuse ‘lectins’ with ‘leptins’ or ‘lecithin’.
– LECTINS are a protein substance in foods that can irritate the gut.
– LEPTINS are a hormone that has to do with hunger and feeling full.
– And LECITHIN is a nutritional type of fat found in soy and other foods that is good for brain function

References
https://draxe.com/leaky-gut-diet-treatment/?utm_campaign=feed-posts&utm_medium=social&utm_source=facebook&utm_content=draxe&fbclid=IwAR3GcYh8QFHPJhgxLZNrmQc0QgOEvlojEEMguHL6ve_zzvNq3PicVgh1rcY
https://www.healthline.com/nutrition/dietary-lectins#section6
https://www.mindbodygreen.com/articles/lectin-free-diet-dr-gundry
https://draxe.com/lectins/

The post How You May Be Unknowingly Destroying your Digestive Health—Especially if You Are Vegan! appeared first on thenutritionwatchdog.com.

Want to max out your nutritional needs in one fell swoop? Well this salad fills the bill! Full of fresh, raw, bursting with nutrition ingredients, a massive amount of vitamins, minerals, and all the antioxidants you can eat in one meal. Not to mention, it contains oodles of vitamin K, vitamin C, magnesium, healthy fats, and protein.

Top it all off with plenty of cleansing cilantro. Cilantro (or coriander as it is sometimes called) has been used as a medicine for years and years and is often used to detox and cleanse the liver, balance the blood sugar and remove dangerous metals from your system, like mercury, aluminum, arsenic and lead. While these metals can build up in your body to toxic levels, eating plenty of cilantro will actually help to clean them out of your system. Cilantro contains a substance that will bind to heavy metals in the body and carry them right out. So, if you happen to eat lots of fish like tuna, be sure to add cilantro to your meals.

Cilantro is also widely known as an aid for diabetes. It helps to lower blood sugar, improve insulin sensitivity, and in turn, lower your triglycerides. One study on rats showed treatment with 200mg of coriander significantly increased insulin secreting beta cells (in the pancreas). In another study published in the Journal of Food Sciences, cilantro was shown to promote healthy liver function and stable blood sugar. Cilantro is also very effective at calming nerves, and soothing anxiety.

Top off your salad with avocado, tomato, roasted pumpkin seeds and some chopped jalapeno and you have an absolutely winning combination!! Enjoy—it’s a proven crowd pleaser!

Dressing

¼ cup chopped shallots

¼ cup fresh lime juice (juice of 1 lime)

½ cup or more fresh cilantro chopped

2-3 cloves of finely minced garlic

1/3 cup extra virgin olive oil

Sea salt and fresh ground pepper

Dressing Directions

Combine first four ingredients in medium bowl. Gradually whisk in oil. Season with sea salt and pepper.

Salad

3 cups of thinly sliced red leaf lettuce (preferably organic)

3 cups thinly sliced Napa cabbage

2-3 Roma tomatoes, seeded and chopped

½ roasted red bell pepper (you can usually find these already roasted in the store or see below on how to roast your own)

½ roasted yellow pepper

Half (or more) firm avocado, peeled and diced

¼ cup minced red onion

Half can black beans, drained and rinsed

1 small jalapeno, de-seeded, de-ribbed and minced

2 small tomatillos, hulls removed and chopped (green Mexican tomatoes)

¼ cup toasted pumpkin seeds

½ cup crumbled queso anejo, or feta cheese (optional)

2-4 cooked chicken breasts, cooked and sliced in thin strips, or shredded with a fork

(Grilled chicken tastes best for this recipe.)

Salad Directions

Combine salad ingredients in large bowl and toss in dressing just before serving. Place cut or shredded chicken on top. Serves 4-6.

To roast peppers: heat oven on ‘broil’. Slice peppers in half; remove stem and seeds. Place skin side up on flat pan in oven near heat. Roast for 4-7 minutes until skin begins to turn black. Remove and cool. When cool, slide off blackened skin and slice peppers in thin strips.

You should also know that this recipe is an almost perfect low-glycemic meal for Diabetics, due to it’s blend of fiber, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar.  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)

The post Chicken Fiesta Salad with Lime Cilantro Vinaigrette appeared first on thenutritionwatchdog.com.