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)

Diabetes: A 21st Century Scourge - Causes of Diabetes Continued

As we continue to discuss the causes of diabetes there are two significant contributors that must be discussed. Seldom mentioned in most dialogue regarding this scourge are the massive amounts of medications that is consumed the world over and the staggering result of unmitigated stress on our bodies.

Medications

Watch most any pharmaceutical commercial and you will likely notice that about 20 seconds of a 30 second commercial is about all the terrible things the medicine may do to you. Of those 20 seconds a few sound something like this: “Be sure to tell your doctor if you have a liver condition or poor liver function” or “Liver test may be necessary to check liver function”. There are a multitude of reasons why these pronouncements are important but for the sake of this article we will stick with the diabetic angle.

Poor liver function is a death sentence. This may sound ominous and a bit over the top but consider what the liver does (e.g. cleanse the blood, regulate metabolism) and the picture becomes clear. A Poor liver leads to a poor life and possibly diabetes. Medications can slow liver function by creating the need for continuous cleansing of highly toxic substances. These substances may be specifically toxic to the liver breaking down cellular function which decreases the organ’s efficiency.

Also, some medications can actually slow down metabolic processes in the liver causing it to become fatty and sluggish. A fatty liver has great difficulty controlling fasting glucose levels. A fatty liver also increases the incidence of insulin resistance. It is estimated that some 80% of people suffering from Type II diabetes have fat in their liver.

Stress

When it comes to silent killers stress, in my opinion, is second only to inflammation. Chronic stress is a major health issue these days and it comes from multiple sources. Family and other relationships, traffic jams, even video games can induce stress responses in the body. One of the chief responses is elevated cortisol levels. Cortisol is released into the blood stream to give the body a boost of energy to accommodate the “fight or flight” response to stressful situations by increasing blood glucose levels. When cortisol is constantly released it increases blood glucose constantly and insulin resistance is not far behind because the cells do not actually need the energy. Once insulin resistance sets in Type II diabetes rears its hideously ugly head.

In addition, because the body does not actually need to fight or run the extra glucose in the blood stream has to go somewhere. That is when the body produces visceral and abdominal fight to store the unused glucose. This type of fat is extra special and not in a good way. It tends to adversely affect the metabolism essentially becoming its own endocrine system and affecting the hormones that either stimulate or decrease hunger. The net effect is a downward spiral alternating between unmitigated stress, increased abdominal and visceral fat, and increased appetite. All this leads to continuous elevated blood glucose levels and increased insulin resistance. Combined with the cumulative effect of chronic stress we are left with nothing short of diabetic trouble.

Slow and Steady Wins the Weight Race!

Generally I do not write articles about myself. Generally. However, I do have a story to tell that I hope will be of inspiration to someone and that is why I’m making an exception. I don’t merely right articles or have an interest in health arbitrarily. There are many reasons for why I write, like a sincere desire to help others, with my own personal struggles not being the least of them. Weight gain, inflammation and severe sinus issues plagued me. If nothing else it proves that I am not immune to the pitfalls of life and more specifically a western diet and lifestyle. If you find yourself in a struggle don’t despair but take comfort in the fact that with knowledge, time and effort most any issue can be mastered and overcome.

How I gained the weight

I can sit on my butt with the best of them. Oh how easy it is to plop down on the couch and watch another mind numbing episode of (fill in the blank here). This is an insidious trap because inactivity feeds off of and breeds more inactivity. The more I sat the heavier I got and the more I didn't want to become active.

I was already about 20 lbs. heavier than normal when I returned to my hometown and then it happened. A combination of home cooking, fast food and the weekly stop at the “soul food” restaurant packed on an additional 20+ lbs. I gradually gained 42 lbs over a 16 year period of time. Sounds familiar? In addition, unbeknownst to me, I was suffering from severe allergic reactions to the inflammatory foods I was consuming. The result was a sinus issue so extreme that I was popping Sudafed twice a day. I blamed the usual suspects like dust, pollen and pet dander even though these never bothered me growing up and I didn’t have a pet to be exposed to pet dander so I don’t know why I considered that one. Grasping at straws I suppose. Add frequent nosebleeds and headaches to the mix and I was miserable and resigned to taking over-the-counter medications.

Stress is often a common denominator when it comes to weight gain among most people and I was no exception. My work in law enforcement was demanding and working many hours off duty left me fatigued which always compounds stress related issues. When you throw in the demands of family and everyday life chronic stress was a constant companion. An annoying, relentless, and pound producing companion! In short, the more cortisol, the more hunger increases and we know what happens next.

How I lost the weight

Although I don’t remember the exact date it happened I do remember the day I woke up startled, expecting to see someone in the room because I could hear them snoring. As I looked around frantically I slowly began to realize I was the only one in the room and it was me I heard snoring. I actually woke myself up and it was then I knew something had to change. At that time I realized I was approximately 40 lbs overweight and slowly falling apart at 32 years of age. Something had to go and I decided it was the weight instead of me. Intuitively I knew I was eating horribly. I confess an extreme weakness for Krystal burgers, soul food and Oreo cookies. Don’t even think about asking me to share! The amount inflammation in my body must have been astounding. Unfortunately, at that time in my life I had just began my journey to better health and sharing with others health related information and was not knowledgeable enough to really help myself. I did know enough to stop the fast food and slow down on the cookies but my food consumption evolution had only just begun. Thankfully I continued, little by little, and discovered the way I should go. Slow and steady does win the race. And when it comes to weight loss slow and steady is wonderful because it provides the stability you need to keep the weight off for good.

As I neared the end of my weight-loss journey I encountered an eating plan geared towards diabetics and those with pre-diabetes. After a few tweaks I reformulated the plan and began to use it and experienced great success. Most of us know how difficult it is to lose those last 5-10 lbs. and I wasn’t excluded. With the anti-inflammation food plan I eliminated or limited significantly sugar, dairy and non-healthy fats intake. Combined with moderate exercise my metabolism skyrocketed and I exceeded my weight goal by two pounds. Before anyone gets the wrong impression please realize that my consistent habits over a three to four year period lead me to my goal. There is no magic formula, no silver bullet. You must be consistent over the long term for sustained success.

Having spent many years in the military I knew exactly what I needed to do to get the weight off from an exercise point of view. Admittedly I hate running. I find it torturous, beneficial, but torturous nonetheless. As you can imagine the weight didn’t come off easily because I found it difficult to commit enough to running but I did it anyway. I have two points to make here. The first is that sometimes you have to do things that you really don’t want to do to achieve your goals. Just make sure they lead to positive results. The second point I want to make is that one should definitely look for activities that excite and connect with you. For me I have found cycling to be a great workout and it has done wonders. Search for what gets you moving and do it. Track your progress, keep raising goals and hold yourself accountable (or find a buddy to help hold you accountable).

I definitely  believe in supplementation. Any supplement that is truly natural and provides non-toxic nourishment for the body I’m all for. Be diligent about what you buy and understand that it is nourishment the body needs not gimmicks. If you’re supplements are chemically based and filled with synthetic materials and synthetic vitamins beware. These things tend to create inflammation and encourages weight gain over the long term.

My primary goal for sharing my story is to let people know that with forethought, perseverance, and consistent change you can begin to lay the groundwork for long term and sustained weight loss. Establishing a sound eating plan and consistent activity will lay a proper foundation in case other issues need to be addressed (e.g. poor thyroid function, adrenal fatigue, the need for cleansing, chronic stress, etc.). I cannot stress enough how important it is to avoid gimmicky diet plans and supplements that could cover up or even exacerbate the issues given as an example above. Gimmicks can mask the true nature of why you are gaining weight or are unable to lose it. If you are interested I will be more than happy to provide my phase one and phase two eating plan food charts. Just email me at thoughtfulhealth@gmail.com and I will forward them to you. Go in good health!

Estrogen Dominance in Women and Men Part 1

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A quiet phenomenon has silently gripped the health of our nation specifically and the world generally. We have been enduring soaring obesity rates, epidemic breast and prostate cancer rates and the increased feminization of men. While no single source for these increases exist several suspects can be easily fingered. Decreased nutrient values of our food, environmental toxins, and seemingly unending stress are all culprits but one cause, in particular, has been a silent plague: estrogen dominance. Seldom mentioned, estrogen dominance has flown under the mainstream radar has a health problem for too long.

What is Estrogen Dominance?

Simply put estrogen dominance is either too much estrogen in the body or the ratio of estrogen to other hormones is out of balance in favor of estrogen. Once this happens all sorts of problems can occur. Excess estrogen (and its mimickers) combines with insulin which can lead to hypoglycemia and increased fat production. In addition to increasing fat production estrogen dominance also negatively impacts thyroid function preventing or decreasing the production of thyroxin and decreases the metabolic rate. It also increases the occurrence of blood clotting, histamine release, aging collagen (makes you look older), development of fibroids, tumors and endometriosis.

How Estrogen Dominance Affects the Body of Girls and Women

It is no longer uncommon for young girls between the ages of 7 and 9 to begin their menstrual cycles. It is no longer uncommon to see young ladies around 14 or 15 years old to have a “developed” look as if they were in their twenties. Women today are suffering from estrogen based breast cancers at younger and younger ages. As if all of this is not enough women tend to retain excess fat and have a more difficult time ridding themselves of it due to the estrogenic interaction with insulin and its impairment of the thyroid gland.

How Estrogen Dominance Affects the Body of Boys and Men

Excess estrogen in boys and men can be equally devastating with long term effects. In boys, the growth, development and function of the testes are stunted (need I say more?). This lowers testosterone production and leads to other chronic conditions later in life. Excess estrogen in men interferes with the production of testosterone and sexual dysfunction rises dramatically. Bone density decreases leading to osteoporosis. Mood among men worsens as testosterone falls and estrogen rises.

Please understand that estrogen is a very important hormone for both men and women. Without it or too little of it can also lead to chronic medical issues but in our current xenoestrogenic environment estrogen dominance is far more likely and must be dealt with.

Part II of this article will address the sources of excess estrogen and some of them may surprise you.

Super immune system and anti-radiation support

Sources:

http://articles.nydailynews.com/2011-04-12/entertainment/29426555_1_early-puberty-monthly-hormone-shots-laila

Alternative Medicine: The Definitive Guide. Deepak Chopra, M.D.

The 21 Day "Empty Calorie" Fast

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If you follow me on Facebook or Twitter (@thoughthealth) you are likely aware of the 21 day "empty calorie" fast challenge. For those of you who are not aware here is my Facebook note that gives a brief overview:

"For 21 days we will abstain from consuming any and all empty calories. Sweetened beverages (i.e. soda, sweet tea, lemonade, etc.) and desserts (potato chips, cakes, cookies, ice cream, etc.). Also included would be anything artificially sweetened. Give your body a break from inflammation and rejuvenate your immune system. If you must have something sweet fresh fruit is acceptable." A few advantages of participating may be:

- allergy abatement
- inflammation relief
- deactivate continuous immune system response
- insulin burden relief
- support weight loss or maintenance through calorie reduction
- relieve mineral loss

This 21 day fast is not a gimmick. The purpose of the fast is many fold as suggested by the Facebook note. In addition to the reasons given in the noted highlights I would like to demonstrate through this fast how easy it is to consume foods and other things on the daily basis that only contribute to acidosis and weight gain without providing any nourishment to the body.

In the midst of this fast some people will figure out quickly how out of control we are as it relates to food. This brings me to why the fast is 21 days for there are several reasons. First, psychologically it is said it takes 21 days to break a habit. It is not the intention of the fast to keep you completely away from empty calories forever. Indeed, I only wish to bring into your awareness more often what it is you are consuming. Second, 21 days is enough time to show either weight loss or inches lost as the body basks in the glow of a break from the metabolic nightmare that is our current diet. Third, the liver gets a chance to take a breather which increases metabolism and the ability to cleanse the blood of toxins leading to better health.

In regard to artificial sweeteners it is a goal of this fast to give the liver a break. Artificial sweeteners taxes the liver giving no rest to the weary (liver). There are other issues to contend with to numerous to cover in this post but please refer to my artificial sweetener blog posts. They will tell you how artificial sweeteners actually lead to weight gain.

Naturally I cannot promise anyone that they will lose weight/inches or that your metabolism will increase. What I can tell you is that your weight and metabolism will not get better if you do not start somewhere. Underlying medical issues may prevent seeing physical benefits but internally things will either improve or stop declining. Ultimately the goal is to prove to yourself that you are in control of you and to stop the unnecessary downward health trend.

Contact me at Thoughtfulhealth@gmail.com, on twitter @thoughthealth, on Facebook (search my name Derrell Jones) or Skype derrelljones1

Much Love to everyone and let’s Take Back Our Life!!!!

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Artificial Sweeteners and Weight Gain

Our grocery and retail shelves are flooded with diet foods, diet aids, and even some "health" foods that contain artificial sweeteners added to them like aspartame and sucralose. Even items like toothpaste and cough syrup have artificial sweeteners in them. They are touted as the zero calorie/low calorie saviors for those who wish to either control their weight or lose weight. What actually happens in the end is something that has the potential to not only increase weight but also lead to other ailments and/or adverse health conditions.

Over the next few post a number of issues revolving around artificial sweeteners, in particular aspartame, will be reviewed. Issues covered will be how aspartame is broken down (metabolized) in the body, how they affect blood sugar and cravings, and the potential to become addicted to artificial sweeteners.
The liver is the body's primary organ for fat burning and metabolism. When aspartame is consumed it passes directly to the liver from the small intestines. The liver has to work overtime to break down aspartame into its key components: phenylalanine, aspartic acid, formaldehyde and methanol. Each one of these components disrupts the body's ability to perform key functions but I will digress for the sake of brevity. Back to metabolism. The liver has to utilize a great amount of energy to metabolize aspartame. From the moment it enters the liver it is given priority over most every other metabolic function. While the liver is working furiously to breakdown aspartame into several different poisons it is unable to fully metabolize fats (beneficial fats or otherwise) found in our foods or fats already stored in the body. The problem is now obvious. Whenever fat from food is not fully metabolized it is stored away and fat already in the body is not processed for fuel (which leads to its removal). This is how consuming products with artificial sweeteners like aspartame can actually help pack on the pounds instead of decreasing them. Contrary to popular belief losing weight is not all about calorie restriction because even low calorie artificially sweetened foods can cause weight gain by retarding the livers ability to metabolize what we eat and cause strong cravings (more on cravings later).

Foods sweetened with aspartame can slow the livers ability to metabolize so much that the liver itself can become fatty. Once this happens total liver functionality, such as blood cleansing, enzyme production and hormone production, becomes impaired causing systemic problems throughout the entire body. Also, a fatty liver makes losing weight a frustrating endeavor. As previously mentioned a fatty liver can not breakdown and utilize fat for fuel efficiently. All the time spent working out at home or in a gym has the potential of being negated from a fat burning perspective when low fat/non fat foods spiked with artificial sweeteners are consumed coupled with a fatty, over-worked liver. By no means is this a condemnation of working out as we all should strive to be more active. Care about what we consume is the emphasis here. I am providing some resources below for perusal. The next post will cover how artificial sweeteners affect blood sugar and cravings. Bon appetit!

Sources:
http://www.savvypatients.com/sweeteners.htm

http://www.youtube.com/watch?v=pvFRLIjOLOU&feature=player_embedded#!