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: 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.

Constipation and Your Health: The Beginning of the End Part I

It is estimated that 80% of Americans suffer from constipation at some point in their lives. Among those a great number of people suffer from the condition chronically going several days a week without a bowel movement. Upwards of $700 million annually is spent on laxatives whether they be over-the-counter or prescribed. Despite the vast amounts of money spent constipation is often overlooked as the significant detriment to our health that it is.

There are two components to constipation that makes it so damaging: malnourishment and toxin elimination. Believe it or not America is one of the most malnourished countries on the face of the earth for several reasons which we will cover shortly. Sure we have plenty to eat but often what we eat leads to constipation. Once we are constipated the intestines can no longer efficiently absorb the nutrients from the foods we eat. We end up satisfying our appetites but failing to benefit from it. Not only do the intestines have a difficult time with absorption of nutrients but the ability to eliminate toxins from the body also becomes negatively impacted. Without proper elimination toxins remain in the body wreaking havoc on our systems by disrupting vital processes or distracting and exhausting the immune system. Chronic sufferers begin a slow descent into other poor health conditions such as hypertension, heart disease, arthritis, osteoporosis, etc., etc. because the list goes on. The truth of the matter is that our health literally begins where our foods journey through the body ends: the colon and intestines.

This post series will cover the causes of constipation, treatments, and recommendations for overcoming constipation.

Cleanse Naturally with Powerful Herbs that are Gentle and  Therapeutic!

Gout: A Painless Solution to a Painful Condition

Powerful anti-inflammatory support for your body

Below is a reprint of an article I wrote several months. Review this article with open eyes and an open mind. Below you will find some of the things we desperately need to be aware of. I will continue to bring new, reviews and suggestions that not only challenges the status quo but will hopefully bring fresh, meaningful insights in this sound bite world...

If you have watched any television of late you probably saw a commercial for Uloric. Uloric is a new drug designed to relieve gout sufferers of their symptoms. With gout's new found prevalence Uloric is right on time to rake in profits for Big Pharma. Perhaps now is a great time to take a fresh look at gout for what it is and how to eliminate the condition as opposed to masking the symptoms.

Gouts Place in History

Gout is a condition that leads to acute inflammatory arthritis. It is often painful resulting in tender swollen joints that are red and hot. Long regarded as "the disease of kings" gout has a lengthy history dating back to ancient Egypt. Imhotep, a noted Egyptian physician, was treating gout 4600 years ago. The 6th century physician Alexander Tralles used Autumn Crocus (Colchium Autumnal) specifically for gout which was a first at the time. Fast forward to medieval times and one would find that bloodletting was the norm. Gout's position in history was usually reserved for the elite of society. During those times only the affluent could afford rich foods and sedentary lifestyles. Contemporary food production has brought us more meat consumption and processed foods that we tend to overindulge in. Add nutritionally unbalanced diets to the equation and one can understand gout's steady increase in society over time.

Relief

Gout is thought to have multiple origins but a general consensus has formed around increased plasma (blood) acidity mainly due to uric acid. The issue of acidosis is more prevalent in our society so a good start would be to address this issue. The average diet today has 30% of our calories coming from protein. Combined with a diet lacking essential nutrients because of consumption of over-processed foods, the chance of developing gout greatly increases. Here are a few tips to reflect upon:

1. Combat gout by insuring protein consumption does not exceed 10 -15% of calories consumed per day. The proteins should be of high quality derived primarily from vegetables, beans, nuts, and legumes. Proteins from these sources are more readily absorbed.

2. In addition to quality proteins the body needs adequate nutrients, primarily Vitamins B3 and B6 along with Zinc, to properly breakdown and utilize the protein that has been ingested.

3. Decrease or eliminate consumption of acid forming foods, some of which are coffee, sugar, alcohol, vinegar, meat and dairy products. Alcohol is known not only to increase uric acid production, but also to decrease the body's ability to excrete uric acid through the kidneys. Some may find that the elimination of alcohol is all they needed to do to rid themselves of gout.

4. Micheal Murray, N.D. recommends gout sufferers consume 1/2 pound of cherries for relief. Dark red and blue berries are excellent sources of phytonutrients that reduce joint inflammation.

5. If a person with gout is obese emphasis on proper weight reduction is advisable. Weight reduction should be accomplished through a low fat, high fiber diet with an eye towards alkaline forming foods, some of which are aloe vera, wheat grass, alfalfa, parsley, dates, string beans, raisins, prunes, and banana.

6. Avoid refined carbohydrates and saturated fats. These increase blood acidity.

There is no cookie cutter approach to treating the condition of gout but some of the common measures mentioned above are a great place to start. Seek balance and prudence in your diet. Be diligent and discover for yourself or with the help of practitioners how to give gout the boot.

Sources

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

http://sharonporter.hubpages.com/hub/History-of-Gout-Remedies

http://www.fertilefoods.com/healthy-pregnancy/fertility/alkaline-foods-for-conception/

http://www.ncbi.nlm.nih.gov/pubmed/16820040


Post Script:

In the coming weeks ahead I will be preparing a series of presentations on weight gain, weight loss and weight maintenance. The information provided will not be your "run of the mill" infomercial styled misguidance but actual information that could change your life, your mind and your body. I will post snippets of these presentations on the blog for your perusal. I will also look into conducting webinars to present this information to a wider audience. Stay tuned!

Powerful anti-inflammatory support for your body

The Whiter the Rice, the Closer to Christ

There are some long held food traditions in my family. One of our most sacred (or economically viable) traditions is white rice. Seems simple enough, right? I remember while growing up virtually every meal consisted of this white, fluffy (if we were lucky) grain. The rice, along with sweet peas or pork n' beans most nights, was consumed gratefully or begrudgingly without much thought right up to a few years ago. But the times, they are a changin' and we must fully consider everything we consume especially our bleached or enriched meal traditions.
Let's begin with white rice. White rice is made by stripping away the brown outer layers of the rice. These "layers" contain the bran (fiber) and most every other type of nutrient that can be found in the rice. Manufacturers then add powdered vitamins and minerals back onto the rice to enrich it. Most of the vitamins and minerals added by the manufacturers are synthetics making them unusable by the body and thus void of almost every nutrient it is supposed to be enriched with. Another thing to consider is that rice is a starch and therefore a carbohydrate. It's the bran (fiber) in brown rice that slows the absorption of the carbohydrates which is very important. White rice is virtually void of all fiber which allows for the rapid absorption of the carbohydrates which spikes the blood the sugar and puts undo stress on the pancreas as it works feverishly to crank out enough insulin to handle the excess sugar load. 1/2 cup of brown rice contains 1.6 grams of fiber or 53 times more fiber than white rice which contains about .03 grams of fiber. White rice puts the body under stress and is a diabetic nightmare.

The Whiter the Bread, the Faster You're Dead

These titles are more than catchy tongue-in-cheek phrases. They may be fun but they depict a level of accuracy that isn't very laughable. White bread is derived principally from flour that has been bleached (please pay attention to the word "bleached") and/or enriched. The excessive milling and bleaching of the flour removes its germ and bran (fiber). This renders the wheat void of nutrients such as thiamine, niacin, essential fatty acids, fiber, and zinc. Some of these nutrients are replaced with powdered versions that are synthetic and unrecognizable by the body which could lead to an immune response because the body sees the fake nutrients as foreign bodies or pathogens and attacks it. Also, like rice, since the fiber is stripped away the carbohydrates are quickly absorbed elevating the blood sugar rapidly which causes stress on the body through increased insulin production. The poor pancreas ends up pulling double shifts especially if you consider many people consume white bread and white rice with the same meal.

There is one other thing to consider: The bleaching process. How do you bleach white laundry? Do you use chlorine bleach? Perhaps you go old school and add a little peroxide. The makers of white bread like the way you think! To make flour white it has to be bleached and there are three main ways to do it. The are Potassium Bromate also known as Potassium Salt or Bromic Acid, Benzoyl Peroxide and Chlorine Dioxide.

Potassium Bromate is fatal if swallowed, causes kidney damage, is considered an inhalation hazard and is readily absorbed through the skin.

Benzoyl Peroxide is a known irritant in large quantities. Benzoyl Peroxide is also used as an antiseptic but consumption outside of a clinical setting or counsel is not advised.

Chlorine Dioxide is used as a pesticide and as a strong disinfectant. Consumption or exposure can be hazardous.

What to Do?

Consuming white rice and white bread is nothing more than a stomach filling exercise that spikes blood sugar. Void of almost all nutrition and potentially laced with chemicals these modern marvels leave our bodies desiring proper nutrition and a nap once the blood sugar levels crash. Please be considerate when makers of white bread and white rice products make nutrition claims keeping in mind the heavy use of synthetics. Also beware of "brown breads". Just because they are brown and appear to made from whole wheat does not necessarily make it so. Be sure to read the labels. Some brown breads have been bleached and had caramel or some other coloring agent added to it to make it appear brown and wholesome. Try to consume minimally processed brown rice and bread that is unbleached and whole (i.e. whole grain, whole meal flour, etc). We need proper nutrition to not just survive but to thrive and live life to the fullest without the negative side effects of eating foods that are void of nutrients and robbing us of our lives. Just food for thought.

Good Intestinal Health Part IV - Fiber Supplements

I saw a curious commercial recently for Benefiber. What was curious about it was how convincing they made the case for their fiber. After all it dissolves completely in whatever you put it in. There's no after taste and it's not gritty. Nutritionally I'm not against what sounds like a perfectly good fiber supplement. My problem with this type of advertising is you are left with the impression, as I was, that their soluble fiber is all you need. This isn't blatantly stated in the commercial but it is implied. Truth be told soluble fiber is extremely important but so is insoluble fiber. Both are necessary because each has very specific jobs. Insoluble fiber: Bulks and binds fecal matter, transports proteins through the intestines, cleanses the intestines. Soluble fiber: Binds and transports material through the body with disposal of excess cholesterol being a chief function. What's more is that soluble fiber tends to ferment in the stomach which produces gas and bloating if the rest of the digestive tract is sluggish, perhaps due to not having enough insoluble fiber in the diet.

So what should a person look for when wanting to supplement their fiber intake? First, be sure it has no chemical ingredients. Chemicals tend to be harsh on the body and could potentially lead to dependence on that chemical to keep the digestive tract moving. The harshness and dependency on any chemical is something that should be avoided. Any fiber supplement taken should be natural with a variety of plant based ingredients. Also, be careful with the overuse of Senna. Senna is a natural laxative that is fine to take in moderation but could prove habit forming if taken for extended periods of time. It is best to not use senna for more than 3 weeks straight without a break. There are plenty of fiber supplements out there with Senna for occasional constipation relief but long term use is discouraged.

Being well rounded in our digestive health is the ultimate goal of this series of posts. A healthy digestive system taking in nutrients and efficiently discarding waste product is the beginning of positive health outcomes for the body, mind and soul. Peaceful, happy stomachs, colons and GI tracts to all!

Good Intestinal Health Part II

Lets face it, we live in a fast paced and highly competitive world and our food has become just as fast. Today the vast majority of food in Westernized societies is highly processed and/or refined.Typically most people don't think twice about that boxed 'mac and cheese' or Sunny D styled drinks and how it affects numerous aspects of our bodies but more specifically our digestion.

Highly processed/refined foods are foods that have been stripped down to their barest components and most likely have artificial ingredients added to them chiefly to extend shelf life. Unfortunately our bodies are not designed to efficiently digest these marginal food products. Take white flour for example. The wheat that it is made from has been stripped of almost all minerals, vitamins, and fiber. Even enriched flour has synthetic minerals and vitamins added to them in an attempt to make them seem nutritious that are not digestible. This makes white flour products nutritionally void and without the fiber that was stripped out it can not pass through our bodies easily rendering our digestive systems sluggish and causing constipation among other things.

Refined sugars including High Fructose Corn Syrup (more on High Fructose Corn Syrup in later posts) also contribute to sluggish digestion and constipation. These refined sugars are broken down easily in the stomach even in someone who has slow digestion. These simple sugars are then feasted upon by unfriendly gut bacteria and candida (fungal infestation). As unfriendly bacteria grow and candida over growth ensues due to the buffet in the sluggish gut digestion is further hindered. This is because the bacteria and candida compete with the body for resources. The body must also fight the respective infestations at the same time leaving you malnourished, constipated, and susceptible to many kinds of illnesses.

By the way, the more constipated a person is the longer food sits in the stomach. If food is there too long it begins to putrefy and your body is forced to activate your immune system to aid in digestion. This is a bodily defense mechanism so that rotten food doesn't send a person into toxic shock. The immune system is not designed for digestion and while it is distracted with digestion your body is open to attacks because the defenses are down. Yet another reason to strive for a bowel movement at least once daily.

Whole foods and perhaps a fiber supplement, if necessary, is the way to go. A properly functioning digestive system frees the body from chronic constipation and allows your immune system to remain on its primary task of policing pathogens trying to disrupt the body. Next week we will wrap up with how combining certain foods causes slow digestion and cover what to watch for in fiber supplements (they are not all equal or healthy for you). Go in peace.

Good Intestinal Health

Salutations and good tidings to everyone.

Our fast food and highly processed society has played havoc on our digestive health. Chronic conditions such as constipation, irritable bowel disease (IBD), and colon cancer along with other intestinal issues are becoming increasingly prevalent. I will break this subject up into three parts beginning today with fiber and water intake. Subsequent offerings over the next two or three weeks will include what highly processed foods do to our digestive health and how improper food combinations can lead to sluggish digestion which in turn leads to constipation and a whole host of other issues seldom considered. Prevention is the order of the day and there are a few things we can do for ourselves today for better digestive health tomorrow.

We can begin simply by increasing our water and fiber intake. There is some debate as to how much water we should ingest daily but it is reasonably accepted that 6 - 8 glasses (48 oz. - 64 oz.) of fresh clean water is needed. For now we will leave it at that. Water is the grand solvent by which advantageous materials are moved in and unwanted or waste materials are moved out. Without a sufficient amount of water our ability to eliminate waste properly is greatly diminished. A person can acquire water through fruit and vegetable consumption, whether they be whole or juiced, as well as simply drinking water itself. You may have noticed I didn't mention soda. That is because despite having water in it soda manages to rob the body of other essential nutrients that can be detrimental to good digestive health.

Fiber is essentially indigestible carbohydrates that combines with water. Fiber makes our stools bulkier and less dense. This makes passing "complete" stools easier and helps keep the colon clean. Both soluble (easilt dissolved in water) and insoluble (not easily dissolved in water) should be sought through the intake of whole foods (foods that are not highly processed, refined or over cooked) such as whole grains, lentils, beans, nuts, and seeds along with 5 servings of green leafy vegetables and 3 - 4 servings of fresh fruit. By the way, this doesn't leave much room for junk food or other empty calories which is a benefit to ye olde waistline! An ideal intake of fiber is at least 35 grams which is covered easily if you are taking in the foods listed above. However, through years of harsh eating plans a super sluggish system may benefit from supplementation but a proper diet is highly recommended in conjunction to any supplementation. In case you are wondering a person with a sluggish system is generally regarded as someone who has fewer than one bowel movement a day!

Next week we will discuss how highly processed foods, refined foods (including enriched foods), and over cooked foods can upset the delicate balances within us that determine good or bad intestinal health so please stay tuned.

Peace and much love to all!

Time and Tide!

It's amazing how time seems to be speeding along with reckless abandon. I definitely need to get on my J-O-B. It's time to get started in earnest and there are few areas better to start with than good intestinal health. So over the next few posts we will cover some of the important aspects of colon and intestinal health to include eating habits, fiber, water, and probiotics. Once the colon health posts are done we will move on to other often over looked areas in regards to our overall health but first things first. Please stay tuned and lets be healthy together! Peace and much love.