Salutations!

As the cost of "Sick"care skyrockets so to do the cost associated with every aspect of the sick care industry (insurance premiums, co-pays, pharmaceutical drugs, sick leave, etc.). The time to act and take care of ourselves while jealously guarding our health has come. We can no longer afford to hand over our health or our wealth to others and hope to live happy, productive lives. The goal of this blog is to wade through some of the more mundane as well as a few sensational health issues that affect us today and how to get over them.







Thursday, January 15, 2015

Diabetes - A 21st Century Scourge: The Tests You Need



Diabetes reversal requires a holistic approach and as such it requires a higher level of knowledge about one's body and mind. Part of that increased knowledge is getting accurate information about what is going on in your body. Many test exist that can help diabetics keep accurate track of their progress on the path of diabetes reversal. Listed below are several key test that could be utilized based on individual needs.

The Tests

  •  HbA1c Test: measures inflammation and would be used as a gauge for progress and necessary adjustments along with the C-reactive protein test
  • Gallbladder Function: poor or no gallbladder function inhibits metabolizing fats disrupting metabolic processes. Products such as Ox bile can assist in breaking down dietary fats
  • C-reactive Protein Test: measures the amount inflammation in the body which hinders weight loss, increases weight gain and sets up insulin and leptin resistance.
  • Thyroid Blood Test: to assess proper thyroid function to eliminate it as a cause of weight gain or difficult weight loss
  • Adrenal gland function: to assess proper adrenal gland function to eliminate as a cause of weight gain or difficult weight loss. Adrenal fatigue is associated with excessive stress
  • Indirect Calorimetry: measures the absorption of oxygen, carbon dioxide production and the respiratory exchange rate for an accurate gauge of the body’s metabolic processes at rest
  •  ALCAT or Sage food sensitivity testing: food sensitivities contribute to inflammation and weight gain
  • Yeast/Candida Testing: Candida increases appetite and cravings and must be mitigated for sustained weight loss
  • Vitamin D3 levels: normal range is greater than 32 ng/ml however 50-100 ng/ml is optimal for great health and diabetes reversal (aids with insulin secretion and preventing or reversing insulin resistance)

To be clear not every test need be done. Individual assessment is necessary to know what to keep an eye on so be sure to seek the advice of a trusted healthcare professional.

Wednesday, January 7, 2015

Diabetes - A 21st Century Scourge: Phase 2 Approved Food List



Admittedly the Phase 1 part of the plan is restrictive to say the least which is why it is designed to last just 4-6 weeks at a time. The benefit is extensive, however, allowing for an appropriate jump start to any anti-diabetes campaign. At some point it becomes necessary to transition to Phase 2.

The second phase of this plan is meant for lifelong changes to eating habits that will nourish the body and sustain your efforts to reverse or significantly mitigate diabetes. The first thing you will notice is the increase in the variety. The uptick is based on the increased likelihood that your metabolism is either higher or in much better working order after following the phase one program. The phase 2 food chart gives the recommended amounts of each food category that should be consumed during any particular meal.

The focus of every meal is to be as healthy as possible. Limit meat portions especially red meat which should be kept to no more than 18-22 oz. per week. Lean meats such as fish, elk, lamb, and turkey should be your focus. You may also find it helpful to have one or two of your meals be vegetarian based limiting your meat consumption to one or two meals a day.

Eating Out

Extreme care must be taken when eating out. Your diligence is required when ordering for many reasons. One, the ingredients used to create meals in most restaurants will be inflammatory and have the potential to set you back in your goals. Second, portion sizes are almost always two or three times larger than what is recommended for consumption at one meal. You may find it helpful to decide in advance that you will only consume ⅓ - ½ of what your ordered and ask for a box to pack it in in advance. Remember to eat slowly and savor each bite. This will help you feel satisfied without overeating.

When ordering salads order dressing on the side and stick to vinaigrette style dressings. Soups should be broth based. Avoid cream based soups as they are loaded with rancid oils, fats, and calories. Soups with lentils and beans will be far more filling with fewer calories. If having a meal that consist of only soups and salad be sure to have some fiber handy to help you feel full after the meal if necessary. This will help you not succumb to the temptation of ordering additional food. 

Desserts

Having a tasty treat with a meal or as a snack is always tempting but there are some things that must be considered. If you have reached your waistline goal and your blood sugar is under control then partaking from time to time shouldn't be a problem. If at all possible, though, save dessert for special occasions and rare treats. Your focus is to not go back to what you are trying to leave behind. When you do have dessert be sure to consume some fiber in the form of a supplement to help lower the glycemic value thus avoiding a spike in blood sugar and insulin production.


 Meal Planning


Plan your meals on a weekly basis. Shopping and preparing your meals on a day that is convenient for you is a great way to ensure success on your journey. The food chart provided will come in handy in assisting you in this process.


Approved Foods for Phase 2

Legumes, Beans and Starches (Servings are 1/2 cup for women and 1 cup for men)
Cereals (with unsweetened almond milk or unsweetened coconut milk)
Low Glycemic Fruit (1/2 cup servings)
Vegetables (at least 1/2 cup or more women and 1 cup or more for men)
     Beans: kidney, lima, navy, pinto, red, black
     Black-eyed peas
     Green peas
     Butter beans
     Chickpeas (garbanzo beans)
     Green beans
     Lentils
     Yams
     Sweet potatoes


















     Old fashioned oatmeal or steel cut (1 serving for women, 1-2 servings for mens)
     Blackberries
     Blueberries
     Raspberries
     1/2 grapefruit
     Granny Smith apple
     Kiwi
     Strawberries
     Asparagus
     Bell peppers
     Broccoli
     Brussel sprouts
     Butternut squash
     Cabbage or sauerkraut
     Carrots (1/2 cup, raw only)
     Cauliflower
     Celery
     Collard greens
     Cucumbers
     Eggplants
     Lettuce
     Okra
     Onions
     Spinach
     Squash
     String beans
     Taro
     Tomato
     Turnips
     Watercress
     Zucchini



Approved Foods for Phase 2 Cont.


Lean Proteins
(Dairy) - Dairy is best avoided but limited quantities of the following is ok.
Lean Proteins (Meats) - 2 to 6 oz. for women and 3-8 oz. for men
Healthy Fats (two servings per day, none at dinner)
Oils (two servings per day, none at dinner, do not heat)
     Cottage cheese, plain-non fat
     Cream cheese
     Low-fat Greek yogurt, plain or vanilla
     Eggs (pastured center or organic) - two to three large eggs or one yolk and three egg whites

















     Beef, organic extra lean. Limit red meat consumption to 18 oz. per week.
     Buffalo, bison, elk, caribou, venison, goat, ostrich
     Chicken and turkey (remove skin)
     Turkey sausage
     Turkey bacon
     Fish, wild caught (cod, flounder, haddock, herring, halibut, mahi-mahi, sea bass, perch, snapper, tongol tuna, orange roughy, tilapia, salmon, trout, sardines, mackeral
     Almond butter (2 tablespoons)
     Almonds (about 18 almonds, 1 oz.)
     Organic peanut butter (2 tablespoons)
     Peanuts (1 oz.)
     Pecans (1 oz.)
     Cashews (1 oz.)
     Avocado, fresh (1/2 cup
     Guacamole (1/3 cup)
     Hummus
     Pumpkin seeds (2 tablespoons or 1 oz.)
     Sunflower seeds (2 tablespoon or 1 oz.)
     Flaxseeds (3 tablespoons or 1 oz.)
     Organic cold-pressed olive oil (1 tablespoon)
     High-oleic sunflower oil (1 tablespoon)
     Cold-pressed peanut oil (1 tablespoon)
     Cold-pressed sesame oil (1 tablespoon)
     Cold-pressed avocado oil (1 tablespoon)
     High-oleic safflower oil (1 tablespoon)


Cont. Lean Proteins (Meats) - 2 to 6 oz. for women and 3-8 oz. for men



     Lean pork (limit pork consumption to one serving per week)
     .Shellfish (wild caught if possible) - Limit consumption to 1-2 servings. (shrimp, crab, lobster, scallop, oysters, mussels)



Monday, December 1, 2014

Diabetes - A 21st Century Scourge: Approved Food List and Sample Meal Plan for Phase One




In line with the previous post we continue with practical ways to help alleviate or mitigate diabetes through meal plans. As stated in the aforementioned article Phase 1 is not intended to be a plan that lasts forever. It is only intended to jump start your transformation and accelerate weight loss when combined with an exercise plan. Eventually there should be a transition to Phase 2 which usually happens at the 4-6 week mark. As with any meal plan or exercise regime please consult with a trusted medical practitioner.


Approved Foods for Phase 1

Beverages
Lean Meat/Protein (grilled or boiled 3.5 oz.for women, 6 oz.for men  - choose one per meal)
Vegetables (raw or steamed, 1 cup; choose one per meal)
Fruits (choose one per meal or as a snack)
Breads
     Water

     Tea

     Coffee




     Lobster

     Veal

     Beef

     Chicken breast

     Crab

     Fresh white fish

     Shrimp

     Bison (buffalo)

     Elk

     Venison (deer)

     Egg (only occasionally either hard boiled, poached or scrambled but no oils
     Spinach

     Chard

     Chicory

     Beet greens

     Green salad

     Tomato

     Celery

     Fennel

     Onions

     Red radishes

     Cucumbers

     Asparagus

     Cabbage
     Apple
     Granny Smith apple*
     1/2 Grape- fruit
     1/2 cup Straw- berries

(You may choose to eat your fruit with a meal or as a snack)

















*Recommended
     1 Piece Doctor Krack-er Crisp Bread





Phase 1, Week 1 Meal Plan

Day One:
Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1 apple
     Or you may have a protein shake with fruit
            Snack:
     1/2 cup strawberries
            Lunch:
     Chicken breast
     1 cup spinach or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 grapefruit
            Dinner:
     Lean beef, elk, buffalo, veal, or filet mignon
     1 cup green salad or asparagus
     5 pieces 365 mini-toast

Day Two:
            Breakfast:
     1 egg and 2 extra egg whites
     1/2 grapefruit
     Or a protein shake
            Snack:
            Lunch:
     Fresh white fish
     1 cup cabbage or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Crab or shrimp
     1 cup asparagus or green salad
     5 pieces 365 mini-toast




Day Three:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or a protein shake
            Snack:
     1/2 Strawberries
            Lunch:
     Chicken breast
     1 cup tomatoes or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
            Dinner:
     Deer, elk, veal or fillet mignon
     1 cup spinach or green salad
     5 pieces 365 mini-toast

Day Four:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1/2 grapefruit
     Or protein shake
            Snack:
     1/2 cup strawberries
            Lunch:
     Chicken breast
     1 cup romaine salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
            Dinner:
     Filet mignon
     1 cup spinach or green salad
     2 slice melba toast




Day Five:
            Breakfast:
     Shrimp or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Fresh white fish
     1 cup cucumbers or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 strawberries
            Dinner:
     Veal, filet mignon, or extra lean hamburger meat
     1 cup mixed greens salad or asparagus
     5 pieces 365 mini-toast

Day Six:
            Breakfast:
     Shrimp or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Fresh white fish
     1 cup cabbage or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Deer, elk, veal or fillet mignon
     1 cup mixed greens salad or asparagus
     1 Doctor Kracker Seedlander Crispbreads



Day Seven:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1 Granny Smith apple
     Or a protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Chicken breast
     1 cup romaine salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Veal, filet mignon, or extra lean hamburger meat
     1 cup mixed greens salad or asparagus
1 Doctor Kracker Seedlander Crispbreads








Monday, November 10, 2014

Diabetes - A 21st Century Scourge: The Beginning of Healthy Eating for Diabetics (Phase 1)



Now that we have a little background knowledge how can we be practical in its application and where do we begin? Let us start with eating right for diabetes. Emphasis is given to eating plans as opposed to diets. The reason for this is a diet is done for a short period and is usually rigid and therefore intolerable to maintain for greater lengths of time. Eating plans are lifetime changes that are maintained or modified without stopping. Eating plans tend be less rigid as adjustments from less desirable eating habits are made gradually but for diabetics gradual adjustments might be a little to slow depending on the nature of the condition. With that said the first phase eating plan is not meant to be for the long term but is intended too jump start healthy habits while encouraging weight loss. Careful consideration has been given about the necessity to jump start your diabetes reversal protocols. Dramatically reducing the consumption of inflammatory foods and ensuring equalized and stable blood sugar is imperative from the start. As you move from phase one to phase two the restrictions will be relaxed and more emphasis will be placed on establishing an eating plan for life while seeking diversity in your food choices.

This initial phase will usually last for 4-6 weeks depending on your needs and should consist of meals that are 1,000-1,250 calories per day (caloric intake should be adjusted higher if you are involved in strenuous work or activities).

     Choose organic fruits, vegetables and meats as often as possible. The chemicals from herbicides, pesticides and fungicides in addition to growth hormones, antibiotics and grain fed cattle all causes toxic build up and inflammation in the body. Neither of these conditions are conducive to reversing diabetes and actually helps to promote it.
     Meats should be the leanest cuts since animal fats store toxins you do not want in your body.
     Clean pure water is the preferred drink (at least 2 quarts daily) with occasional tea or coffee during the day. Coffee and tea should be made with clean pure water and only lightly sweetened with stevia.
     Absolutely no artificial sweeteners. In addition to slowing your metabolism artificial sweeteners are broken down into toxic substances that increase inflammation thwarting your efforts to reverse the diabetes condition.
     A high quality fiber should be consumed daily. Fiber slows the absorption of carbohydrates which helps maintain level blood sugar.
     If you experience light-headedness increase water consumption and consume high quality fiber with every meal
     Any listed fruit eaten between meals should be consumed with fiber.
     Do not consume all of your bread and fruit ration at the same time. This would have the potential to elevate blood sugar levels too rapidly.
     Food from one day cannot be saved and eaten on the next. Maintaining the same number of calories and the correct proportion of foods to blood glucose ratios is imperative.
     Meat variation: Occasionally you may substitute 3 1/2 ounces fat-free cottage cheese or one whole egg and three egg whites for a meat portion.
     Eat only the meats listed and be sure all fat is trimmed by the butcher before purchase.
     A list of approved foods will be given to you. If it is not listed do not eat it in any quantity
     Consume only fresh white fish low in mercury (Tongol tuna, cod, haddock, wild caught tilapia, white fish or whiting)
     Fiber will be an integral and extremely important aspect of this entire protocol (phase one and two). It is imperative that you find a quality fiber that is natural and works without chemicals or being harsh.
     Salad dressing cannot contain any oil. The light use of balsamic vinaigrettes is recommended.
     A sweetener can be used sparingly and the only one allowed is stevia.
     The only allowable dairy is fat-free cottage cheese. All other dairy must be avoided.

Preparations

     All meat must be broiled or boiled
     Vegetables must be raw or steamed
     The juice of one lemon is allowed for all purposes (seasoning, cooking, etc)
     A small amount of salt, pepper, vinegar, garlic and spices (e.g. thyme, parsley, sage, turmeric, rosemary, basil, etc.) can be used for seasoning but absolutely no butter, oil or dressings of any kind
     Convection ovens would be very helpful (microwave as little as possible or not at all)

Other Considerations

     No creams, synthetic oils, chemical based astringents or lotions should be used on your face, skin, or body during this program. This will allow the body to take a break from xenoestrogens and other chemicals found in personal care products that create inflammation in the body. If you need a moisturizer use extra virgin coconut oil.
     Get a pedometer. You should be walking at least 10,000 steps per day every day.

If you experience constipation during these phases increase water intake. 

The next article will contain the approved foods list for phase one along with a helpful sample eating plan.


Sunday, September 28, 2014

Diabetes - A 21st Century Scourge: Nutrients for Weight Loss in Diabetics



Every excess pound above your ideal body weight makes developing diabetes or pre­diabetes extremely easy and reversing the condition exceedingly difficult. There are several imperatives regarding diabetes and weight loss. One, movement equals improvement. In order to reduce inflammation and burn off glycogen released when stress hormones are present you must exercise moderately (when able) otherwise weight management will not happen. Second, your meal plan must meet the demands of reversing diabetes. Finally, taking the right supplements in adequate amounts will help you on your way.
Keep in mind that there is no magic bullet out there to get you where you need to go. Depending solely on supplements is a sure way to not meet your goals. Be sure to think of these recommendations as Sherpas helping you up the mountain of diabetes reversal.
The goal here is to nourish the body in such a way as to trigger your body’s natural ability to reduce fat storage and induce fat cell destruction. Supplement recommendations will be divided into sections: Fat burning, appetite suppressants, increased satiety and energy production.
Thermogenic (fat burning):
      Green tea (or green tea extracts): used for thousands of years for a range of health benefits green tea and its extracts profoundly increases thermogenic activity in the body. This helps your body increase fat burning over a sustained period of time with no side effects (unless you are extremely sensitive to caffeine). 3-­4 cups of green tea daily and/or 100 milligrams of green tea extract is recommended.
      Fucoxanthin: a component of fucoidan it is derived from edible seaweed. Asian cultures have used and consumed seaweed full of fucoxanthin for thousands of years and have experienced wonderful health benefits as a result. In recent years it has been gaining more and more interest for its thermogenic powers with new human studies supporting this claim. It is also noted for its ability decrease the body’s ability to store abdominal and liver fat. 5 milligrams three times daily is recommended.
Appetite Suppressants:
      L-­tryptophan and 5­-hydroxytryptophan (5­-HTP): these amino acids help to control carbohydrate and sugar cravings by helping the body produce more serotonin which naturally deters these cravings. 50­-100 milligrams one to three times daily or 100-­300 milligrams before bed. Serotonin Max may be a good place to start. *Special note: if you are taking a SSRI antidepressants or triptans for migraines please consult with your physician before taking these supplements.
      N­-acetyl L-­tyrosine: a naturally occurring amino acid that helps the body increase
dopamine and norepinephrine which decreases appetite and improves mood. 500-­2,000 milligrams daily taken on an empty stomach usually does the trick. Avoid taking in the late afternoon as it may interfere with sleep.
Increase Satiety:
      Fiber: fiber does so many wonderful things for the body like help control sugar levels through various mechanisms but the focus here will be on feeling full. Both soluble and insoluble fiber play a significant role in this process.  It is recommended that most people consume at least 30 grams per day (most only get about 14 grams per day). A high quality fiber supplement split up over the course of the day (10 grams 3x daily) will assist with feeling full, reduce cravings and moderate blood sugar levels.
Increase Energy:

       Acetyl L-­carnitine: supports, protects and regenerates mitochondria and mitochondrial functions. It is also able to cross the blood­-brain barrier to support and energize brain cells and increase the number of neurotransmitters in the brain. Increased energetic output and mitochondrial function (where energy is produced) helps to reduce weight through desiring to move and then doing so!

*Before beginning any supplement regime it is best that you consult your primary healthcare practitioner or doctor.