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3 Sugar Craving Killers You Need to Know

“Let food be thy medicine and medicine be thy food.” ― Hippocrates

Jenna, a mother of four, has struggled with a sweet tooth her whole life.

“When I was a kid, I’d have a bowl of cereal in the morning. It came in an attractive box with the cartoon character on front, and I’d eat it without a second thought.”

She had Oreos and Twinkies at school, but the apple and sandwich her mom made for her would go uneaten in her lunch box. Dinner of course, wouldn’t be complete without dessert, like a big helping of chocolate cake or apple pie.

“This went on for years and years. Although my parents always encouraged me to eat healthy, I’d always look for some form of sweets every time we ate.”

It wasn’t until Jenna had kids of her own when she finally realized how damaging sugar addiction is.

She went on: “I’d try to kick my dependence on it and fail every time, so I kind of gave up at some point in my adult life. But what really woke me up was seeing my own children go through the same problems I had at their age. They were gaining weight, had a hard time focusing on their school work, and they’d get lethargic after their sugar rush. Plus, it was wreaking havoc on their teeth too.”

So Jenna knew she needed an intervention not just for herself, but also for her family.

With the support of her husband and health professionals, Jenna managed to overcome her addiction to sugar. Not only that, she also spared her kids from growing up with an out-of-control sweet tooth.

“Our family doctor referred us to a nutritionist and a fitness coach. It’s only been a couple of months now, but I think that we’re on the right track,” she shared.

Why is sugar so seductive?

Like Jenna, millions of people worldwide are dealing with the dangers of consuming excessive amounts of sugar.

In the book “Sweet Poison: Why Sugar Makes Us Fat”, David Gillespie states that a century and a half ago, humans didn’t used to consume added sugar (the kind that’s found in food and drinks).

Today, we’re consuming well over one kilogram in just one week!

Gillespie further cites that twenty years ago, 1 out of 14 adults in Australia had problems with obesity. And that number has gone up to 1 out of 5 people.

We all know how sugar feeds into the obesity epidemic – along with its life-threatening effects – but why do we crave this sweet substance so much?

For one thing, the term “stress eating” exists for a good reason.

For a lot of folks, it’s a normal reaction to grab something on the go for a quick hit of relief when they’re frazzled from a busy day. And their food of choice is usually processed and laced with sugar.

Another reason behind this craving is a resistance to leptin, which is known as the “starvation hormone.”

This is to regulate the body’s energy reserves. So if someone’s leptin levels go below their personal threshold, it kicks into starvation mode, telling them to eat more.

And being resistant to leptin means you’re likely to binge, which of course, includes sweet treats.

Other factors behind sugar cravings include low serotonin levels, not getting enough sleep and hormonal fluctuations.

And the biggest one of all is the slick packaging and shrewd marketing tactics by companies that flood the market with sugar-laden products.

Put that all together, and you’ve got a recipe for a health disaster.

But there is hope – by taking the right steps today, you can start turning the tide.

Here are 3 ways to finally break free from the sweet trap of sugar addiction:

#1: Purge ALL sources of temptation

This is the first step that most people skip when they’re trying to eliminate sugar from their life.

Willpower is an effective weapon against temptation, but it’s a limited one.

How much ammunition do you have against killing the urge to tear into that chocolate cake waiting for you in your fridge?

Chances are, not much – especially when you come home from a long day and you’re running on empty.

If you want to beat your cravings at its own game, you need to play it smart. Take sugar out of the equation, so you only have yourself left to deal with.

Search your entire house and round up all the food with sugar. Go through your fridge, pantry and every nook and cranny, and throw it out.

I know that right now, it seems like a waste of money doing this.

But if you think about the cost of seeing a doctor, or going to the hospital from being sick…

…not to mention the medicine you’ll need…

…then it’s not such as bad trade-off, all things considered.

Grit your teeth and absorb the cost of ditching that toxic junk from your life.

Then take it one step further and redo your grocery list from the ground up.

Sit down and do an audit of the kinds of food you throw in your shopping cart as an afterthought. Start replacing the unhealthy items from your old list and substitute it with other food (more on that later).

From now on, you’ll be doing a conscientious kind of shopping. You need to make sure you don’t let any sugar back into your home.

After all, this is the battle for your health, so you’ll have to resist the “barbarians at the gate”, as the famous phrase goes.

#2: Deal with the calorie deficit

After you’ve eliminated sugar-rich food from your house, you’ll need to fill in that void with something to sustain you throughout the day.

Certain elements can be a good source of fuel, which includes chromium, magnesium and zinc. When you stock up on these in your body, you’ll be able to interact better with naturally occurring sugars (such as in fruits) and burn them more efficiently.

That way, you’ll feel less of a need to scarf down a donut for a little pick-me-up.

That’s why people trying to beat their sugar addiction tend to lean towards food that has these elements, such as nuts (quite filling between meals), seeds and freshly-squeezed orange juice (and not the pre-packaged kind of course!).

Throw in some meat as well, like beef, lamb and chicken, along with seafood such as salmon and halibut. Other sources include green leafy veggies (like spinach or kale), broccoli, whole grains, apples, bran and bananas.

Complex carbohydrates are another ace up your sleeve. They help stabilize glucose levels in your body so you don’t experience energy fluctuations that trigger the urge to consume sugar.

So, try to include complex carbs like sweet potatoes, brown rice, whole wheat pasta and pumpkin to name a few.

And here’s another one that’ll surprise you: water.

Some who’ve successfully dealt with their cravings say that a clear glass of H20 does wonders. It’s their first line of defense because water helps with the hunger pangs and distracts them long enough to find something healthy to snack on.

Mineralized water in particular contains elements like chromium, which can keep your blood sugar level in the safe zone and dampen the urge to consume something sweet.

This is going to be a period of chaos, but always keep in mind that the cravings do go away, as bad as they are. You just need to support yourself properly to get through this phase.

Don’t be afraid to ask for outside help, be it in the form of your family, friends or a health professional. The more you check in with them, the more accountable you’ll be.

#3: Get your mind right

Now that you’ve gotten this far, you’ve almost won the war against sugar.

There’s only one more battlefield left to worry about, which is your brain.

Arm yourself with knowledge. It will give even more reasons to cut your dependence on an emotionally manipulative substance like sugar.

There are plenty of resources, both offline and online, that will educate you further on the extent of sugar addiction and what it does to your body.

You constantly need to remind yourself WHY you’re doing this in the first place.

Dallas and Melissa Hartwig, authors of “It starts with food”, point out that sugars and sweeteners do not pass their standards of good food.

They said that “it lights up pleasure, reward, and emotional pathways to the brain, offering supernormally stimulating flavors without providing the nutrition that nature intended.”

That means you need to rewire your mind and its thought patterns around consuming sugar – and the psychological attachment to it.

Another way to cut the umbilical is by starting a diary to list down the times when those cravings come knocking. They might kick in when you’re feeling or stressed, or skipped a meal like breakfast or lunch.

With self-awareness, you’ll have a handle on what’s going on and stay on top of it.

Speaking of which, there’s an interesting TED talk by Judson Brewer called “A Simple Way to Break a Bad Habit”.

He cited a study on how mindfulness can help break the cycle of addiction.

Now, mindfulness is the practice of focusing on the present moment and sensations your body is feeling (such as your breathing), often while meditating.

Brewer asked participants who were trying to quit smoking to actually light up and pay attention to what was happening to them.

One said, “It smelled like stinky cheese and tastes like chemicals...YUCK!”

And so when you’re disgusted with how you feel after partaking in a bad habit (like feeling bloated or lethargic after a crash), it breaks the spell.

I’ll be honest: You will never NOT crave sugar.

But you can minimize it to manageable levels so it becomes a non-issue.

And while cutting out sugar from your diet is important…

…it’s just the beginning.

To really live a full, healthy life that’s free of diseases that come with living in the modern world, you need a holistic approach.

You’ll also need a plan to lose weight safely, improve your gut health and give your body what it needs.

This won’t just help you prevent disease, but also REVERSE it.

Go on over here to watch the trailer for a new 8-episode docoseries that covers all of this and MORE.

It’s a life-changing series of videos that will redefine everything you thought you knew about eating right and staying healthy for good – CLICK HERE to watch it now.

 

Top 20 Cancer Fighting Foods Your Doctor Doesn’t Know About

“Let food by thy medicine and medicine be thy food.” ~ Hippocrates 

Our diet and activity level are the biggest indicators of our health, including our risk for cancer.

Food makes us healthy...or sick...and it can heal and reverse diseases.

A diet high in sugar and processed foods creates inflammation and the perfect environment for cancer.

Refined oils and refined carbohydrates are also linked to cancer growth.

Luckily, many foods have been proven to prevent and fight cancer.

Cancer is found in developed countries while Indigenous people don’t develop the disease.

A natural diet, less gluten, less dairy, and moderate exercise makes for much better health and less disease.

So it’s worth comparing a natural diet to the Standard American Diet, also known as SAD.

The SAD diet is low in foods that fight cancer.

We know that eating a healthy plant-based diet of vegetables, fruits, whole grains, and beans prevents and helps treat cancer.

Leafy greens and cruciferous veggies prevent and fight cancer because they’re rich in glutathione, a master antioxidant high free-radical-scavenging abilities. 

That’s why doctors advise eating greens. They’re also easy to include in your diet in salads and smoothies.

A healthy diet also keeps you at a healthy weight.

Excess body fat increases the risk of at least 11 different cancers.

Your doctor might not know about all of these cancer-fighting foods...

...or tell you about them, but they will make a huge difference in the treatment of cancer.

1. Jackfruit

Jackfruit is the largest fruit in the world, yet it’s not well known.

This orange, sweet fruit grows on trees and is loaded with potassium and vitamins C and B6.

All of the brightly colored fruits listed have phytochemicals and antioxidants as well.

2. Guanabana

This tropical fruit has a pineapple-strawberry flavor. It's rich in vitamin C and fiber.

Studies have shown it inhibits cancer cells. Eat this one as a whole fruit, as the supplement can cause problems.

Try making a tropical fruit salad with jackfruit, guanabana, and other brightly colored fruit for a cancer-fighting superfood.

That’s a dessert that’s good for you, and you’ll feel so much better than if you were to eat cake or other sugar-loaded foods.

3. Daikon

Daikon is an Asian radish with a mild flavor yet a little spice.  

They contain vitamin C and fiber.

This is a fun way to add flavor to your salad or dinner that’s low calorie.

4. Sweet Tamarind

You can eat this out of the pod or as a pulp. It’s rich in fiber, potassium and magnesium.

Tamarind pulp is sweet and is served as a spread or candy, making it a cancer fighting treat.

5. Reishi Mushroom (Ganoderma lucidum)

There’s hundreds of different mushrooms, and they all are immune-enhancers.

Reishi, cordyceps and maitake are known to improve immune function, fight tumor growth and help cell regeneration.

Reishi enhances immune response and protects cellular DNA by raising antioxidant capacity.

This one specifically helps with cancer treatment by alleviating chemotherapy side effects like nausea and kidney damage.  

Reishi helps to better activate the natural killer (NK) cells, reducing cancer metastasis.

These mushrooms assist in slowing the growth of tumors, with promising research showing they help with colorectal cancer, lung cancer, prostate cancer, and breast cancer.

6. Maitake Mushroom Benefits

Maitake contains a broad-spectrum array of bioactive molecules, and they stimulate NK cell activity in cancer patients.

The antioxidant properties protects cells and decreases the inflammatory factor COX2 enzyme that’s common in cancer.

Maitake enhance our innate immune response to fight infections. They even help adaptive immune response, which creates long-term immune enhancement.

This mushroom has anti-metastatic properties that inhibit the proliferation and spread of cancer.

Research is promising in the areas of breast cancer and lung cancer.

7. Shitake (Lentinula edodes) 

Shitake contains a glucan called Active Hexose Correlated Compound, or AHCC.

It’s used in alternative and complementary treatment of cancer in Japan due to its immune-enhancing functions.

Shitake also have Lentinan, which is actually used as an intravenous anti-cancer drug for its anti-tumor properties.

Clinical studies show that using lentinan gives patients a higher survival rate, higher quality of life, and lower recurrence of cancer.

 

8. Almond Mushroom (Agaricus Blazei Murill)

In a study, 90% of guinea pigs injected with cancer cells made  a complete recovery when taking this mushroom supplement.

The study was jointly conducted by the Medical Department of Tokyo University, The National Cancer Center Laboratory, and Tokyo College of Pharmacy.

That might be why this mushroom is also called Mushroom of the Sun, Mushroom of God, and Mushroom of life.

 

9. Turkey Tail Mushroom

They’re not just fun decorations on a log. Turkey tail mushrooms are a biological response modifier.

Studies show that turkey tail mushrooms:

• Improve survival rates
• Act an immune modulator with immune stimulating and anti-tumor properties
• Enhance the effects of chemotherapy
• Reduces the side effects of radiation therapy

The anti-viral properties of the turkey tail mushroom offer a unique opportunity to target oncoviruses (tumor virus) such as human papillomavirus leading to cervical cancer, and hepatitis C leading to liver cancers.

If you’re wondering why there isn’t more research into mushrooms and more mushroom-based medicine available, it’s because drug companies cannot patent mushrooms.

Therefore, they don’t want to invest money into developing a natural medicine that they can’t commercially protect.

You can buy organic, whole mushrooms to add to dinner, or you can get supplements and powders.

10. Berries

Berries are some of the top high-antioxidant foods in the world.

Berries are especially rich in proanthocyanidin antioxidants, which lower free radical damage.

You’ll also get phenols, zeaxanthin, lycopene, cryptoxanthin, lutein and polysaccharides.

Berry extracts slow the growth of cancer cells. Strawberry and black raspberry extracts have the greatest impact on colon cancer cells.

11. Beans

Doctors tend to promote eating greens. People forget about beans, or even avoid them because of the side effects of fiber.

Remember, fiber does miracles in our body! Beans are also full of protein, fiber, and nutrients.

Studies continuously show that the folate, phytochemicals, and sterols in beans fight cancer.

Consuming small amounts of beans regularly in your diet helps avoid gas.

12. Onions

They add flavor and protect your health.

Onions are packed with allicin, sulfuric compounds, manganese, vitamins B6 and C, copper, and selenium.

They stimulate production of glutathione—the most potent antioxidant for your liver. That helps detoxify the entire body.

 

13. Seeds

Seeds are a superfood packed with health benefits.

Chia seeds and flaxseeds are two of the most nutrient-dense seeds in the world, providing fiber, omega-3 fatty acids, and minerals. 

Don’t forget other seeds like hemp, sesame, and pumpkin.

14. Turmeric

Turmeric is a must for an anti-cancer diet.

It has curcumin, which decreases tumor size and fights colon and breast cancer.

You can add turmeric to curry and other dishes, and even hide it in a drink. There’s also turmeric supplements that fight cancer and inflammation.

 

15. Garlic

People have used garlic to get over cold and heal disease for centuries.

It has sulfur compounds that stimulate the immune system’s natural defenses against cancer too.

New studies show that garlic can reduce the incidence of stomach cancer by a factor of 12! 

 

16. Corn

What’s better than fresh corn on the cob on a summer evening?

Corn is loaded with a phenolic compound called ferulic acid, which inhibits cancer-causing substances.

Of course, we’re talking about whole corn and not corn syrup, which you should avoid!

 

17. Dates

These treats from nature are higher in total polyphenols than any fruits or vegetables.

The polyphenols protect the fruit while growing in harsh desert conditions.

They make a great, natural treat that can fix your sweet tooth and chocolate craving.

18. Tiger nut

Tiger “nut” is actually a tuber with a sweet, nutty flavor.

It’s used in Spain and Mexico to make horchata, a sweet and light milky drink.

So it’s a good milk alternative, although it lacks protein and calcium.

It is high in resistant starch, which aids in digestive health and fights stomach and colon cancers.

19. Sweet potatoes

Sweet potatoes, and any brightly orange-colored fruits and veggies are packed with cancer-fighting nutrients.

The bright colors of citrus fruits, squash, sweet potatoes are from phytochemicals, especially carotenoid antioxidants.

Beta-carotene is an essential nutrient for immune functioning; detoxification; liver health; and fighting cancers of the skin, eyes and organs.

20. Red Grapes

These natural treats have seeds filled with the super antioxidant activin.

It’s a cancer-fighting chemical also found in red wine and red grape juice, and it protects against cancer and heart disease.

Fill your diet with these delicious foods, and strive to eat a variety of (naturally) brightly colored fruits and vegetables.

Buy organic whenever possible for further health benefits and to avoid pesticides and dyes—many non-organic fruits and vegetables are actually soaked in dye to make them more bright and attractive.

A healthy diet with these super foods will prevent and fight cancer, and leave you feeling great.

Want to learn more about being the healthiest you can?

Food, Health, & You will teach you how to cure many lifestyle diseases while feeling great and having more energy.

 

 

7 Tips for Reversing Type 2 Diabetes Naturally

If there was ever a moment in time to have a “glass half full” state of mind, it is when receiving the diagnosis from your doctor that you have Type 2 diabetes. Can it be dangerous?  Yes.  Can it be scary?  Absolutely.  Is it a reality check?  It should be. But there is great news in what is seemingly bad, so read on to suss things out, and you’ll be pleasantly surprised.

Type 2 diabetes is 100% reversible, and that’s pretty amazing.  You can fix it.  You can completely rid yourself of this diagnosis and all the symptoms that come along with it.  And even better:  it’s easy.  You won’t have to take any medicine – you can do it all without any pills, and all it takes is your decision and commitment to live a healthier lifestyle.  Here’s how to do it, using the “more or less” mentality:

Tip 1:  Eat Less Processed Grains

The majority of the time, processed foods are refined carbs.  The flours used in those products are so heavily refined that it causes your blood sugar to skyrocket as your body begins to digest it.  Following the boost in insulin is a sharp decline, causing you to crash (aka feeling worn down and tired). 

The problem begins in the processing of the grain itself.  Because the most fibrous parts of the grain are removed during processing, the most nutritious aspects are subsequently removed as well.  These refined carbs are now void of nearly all fibre, vitamins and minerals.

You aren’t the only one who should limit your refined carb intake.  Health experts recommend that even healthy adults consume refined carbs minimally.  There is no nutritional benefit in consuming heavily processed grains – for anyone.  Processed grains include crackers, white flour, white bread, white rice, pasta, breakfast cereals.

Tip 2:  Eat More Plants

Plant foods – when not processed – are one of the best things you can consume.  Think about how big the produce section of your supermarket is and consider the size of your farmer’s market.  Fruits and vegetables are plentiful, and they should be a part of your everyday diet for each meal and the snacks in between as well.

These foods can be eaten in unlimited amounts, with special attention being given to vegetables.  They're the real all-stars here with superfoods like kale, spinach, and kumara leading the charge.  And don’t forget about non-fruit and non-veggie plants like beans and legumes.  Grains such as quinoa, steel cut oatmeal, and brown rice are also on this list:  they’re plants, they’re minimally processed, and when properly combined with healthy fats and protein, the perfect meal awaits. 

One food to definitely avoid:  chips.  As delicious as chips may be, potatoes cause insulin to surge, and that’s what you want to avoid.

Tip 3:  Eat (and Drink) Less Sugar

Sugar falls into the “refined foods” category along with processed grains.  It is hidden in so many products, so you may be consuming several grams of sugar throughout your day, and not even know it.  By eliminating process grains, you’ll likely reduce your sugar intake by default. 

Here's proof:  the next time you're in the supermarket, pick up a box of "healthy" crackers.  Scan the ingredients list, and you're sure to find not only flour that will likely be labelled as "whole," but you'll also find sugar or some form of it.

To make it easy, cut out all drinks with sugar and stick to unsweetened coffee, unsweetened tea and water.  If you crave flavour in your beverages, slice some fresh fruit (limes, lemons, and strawberries are a big favourite) and/or cucumbers and sip until your heart’s content. 

As for food, avoid all sugary sweets, like cookies, cakes, pastries and all other desserts.  Keep a laser-sharp focus on misleading labels boasting big health benefits; more often than not, sugar will be buried somewhere in the ingredients list.           

Tip 4:  Eat Less Dairy

You’ll need to be mindful of your dairy intake because, for those battling Type 2 diabetes, it can do more harm than good.  Yes, dairy products pack a punch of calcium and vitamin D, but there are drawbacks. 

Full-fat dairy products carry high amounts of saturated fats.  Those fats are the worst fats of them all and can increase insulin resistance.   Its best to minimize dairy intake or avoid it altogether but if you do decide to indulge, lean toward the lower fat alternatives.

As for how you’ll get your daily dose of calcium and vitamin D:  calcium isn’t limited to dairy products.  If you’re upping your veggie intake as recommended (see above), you’ll get calcium in your broccoli, kale, spinach and many more.  Getting your Vitamin D is as simple as getting outside and soaking up a few rays of sun for about 15 minutes each day.  Vitamin D is also found in a variety of foods, like tofu, tuna, salmon, eggs, mushrooms and almond milk.   

Tip 5:  Eat Healthy Fats

Saturated fats may be a no go, but there are good fats that work wonders for the human body and even those with Type 2 diabetes because they help balance blood sugar levels. 

The foods with healthy fats will be easy to take in as you focus your food intake on more fresh fruits, vegetables, and less processed foods.  Think avocados, fatty fish (like salmon), whole eggs, chia seeds, flaxseeds, olives, walnuts, extra virgin olive oil and one of the newer items on the market, avocado oil.  

Adding healthy fats to a meal isn’t just healthy – it also helps to stave off hunger, as the good fats make for a slower digestive process.  Good fat also boosts your body’s ability to absorb nutrients.  So just think:  a spinach or kale salad is actually healthier and will do your body better if you douse it with a bit of olive oil.

Tip 6:  Eat Less Gluten

By cutting back on gluten, you'll simultaneously cut back on refined carbs.  Gluten is guaranteed in anything containing processed wheat (aka refined carbs), (bread, desserts, crackers, pasta) and those processed foods should be minimized or completely eliminated if your goal is to manage your Type 2 Diabetes naturally.

Also, be on the lookout for heavily processed gluten-free foods.  Supermarket shelves are lined with them, so remember, just because it's gluten-free doesn't mean its good for you.  Read labels with a keen eye for refined grains and sugars and stick with the mindset of reducing or eliminating processed foods.  You'll probably find that by eating this way, gluten-free foods will make their way out of your eating regimen with little effort on your part. 

Tip 7:  Get More Daily Exercise

This one goes without saying, but it outside of what you put in your body, what you do with it is just as important.   The current recommendations from health experts are for adults to get at least 150 minutes of moderate exercise every week.   You’ll reap the most benefits by spreading this exercise throughout the week (try 30 minutes of 5 days a week) and make it a combination of both strength training and cardio. 

Type 2 diabetes doesn’t have to be permanent.  Look at this diagnosis as a way to educate yourself about how to be healthier, make necessary changes and then let your body take care of the rest.  Your mind – and your body will thank you.

 

Can Obesity Be Reversed By Eating More?

“We don't get fat because we overeat; we overeat because we're getting fat” ― Gary Taubes

Kevin, a forty-five-year-old software engineer from California, almost had it all.

He’s been married to his wife Kelly for nearly twenty years now, and they’re crazy in love with each other.

His son Daniel, 14, has a promising future in his favorite sport, archery. He’s been winning local tournaments left and right, and it looks like he’s headed for a college scholarship with the way things are going.

His other boy, Zachary, is a genius at the piano. Even at eight years old, he’s outplaying other kids nearly twice his age.

For all intents and purposes, everything was going great – except for one thing.

“I used to be to be fairly athletic in high school and college, but things changed when I got married and started working,” Kevin said.

After he got older, he found less and less time for staying fit – and his sedentary job didn’t help, either.

Kevin was 150 pounds when he first got married. By the time Zach was born, he hit 220 pounds.

Things were not looking good. He needed to take medication for his inflammation and high blood pressure.

Kevin also got tired frequently, causing him to nod off at work. And when he got diagnosed with stage 1 hypertension, Kevin knew he had to take action.

Fight fat…with food?

“My family has a history of heart disease, and my grandfather died when my dad was 10,” Kevin shared. So he didn’t want to follow in his granddad’s footsteps, as far as his health was concerned.

At first, Kevin tried reducing his portions and changing his food choices. Unfortunately, the “low fat” and “sugar-free” snacks he replaced it with made the problem worse.

“I thought that cutting calories would help me, but I put on even more weight,” he said.

That was when he got a trainer involved. To Kevin’s surprise, Matt gave him the opposite advice you’d hear from most people in his line of work.

Matt said that the “lite” stuff he was substituting his old food with was actually loaded with sugar.

So instead of reducing his calories, Matt’s plan was to increase his intake a bit more.

However, they were going to overhaul Kevin’s diet. He’d usually eat processed foods that were high in sugar and saturated fat.

So instead, he switched to whole, unprocessed foods.

They might have had the same (or even more) calories, but this time they counted.

By getting the micro and macronutrients his body needed, Kevin eventually was able to sustain himself throughout the day.

Thanks to the natural sources of slow-burning energy he consumed, his blood sugar levels stopped spiking.

As a result, Kevin experienced a good level of satiety - his cravings went away and stopped overeating.

He also stopped nodding off at work during the day.

Matt also put him on a fitness routine which consisted of aqua jogging, strength training, walking and a little bit of weight training.

In time, Kevin was in good enough shape to play basketball again without having to catch his breath.

And in less than eight months, Kevin managed to shed close to sixty pounds.

“After I started eating real food and worked on using those calories, things changed drastically.”

Breaking the cycle

Kevin is one of the millions struggling with obesity. But with effort and proper planning, he gradually turned the tide in his favor.

However, it’s not the same story for others in a similar situation.

In 2014, the National Health and Nutrition Examination Survey (NHANES) found that “More than 1 in 3 adults were considered to have obesity” and “About 1 in 13 adults were considered to have extreme obesity.”    

Those are alarming numbers, considering the fact that obesity is the gateway to many other scary diseases.

That includes diabetes (and its many complications), cardiovascular disease, strokes, high blood pressure, gout, osteoarthritis and cancer.

It’s clear that keeping those extra pounds is pretty much like playing Russian roulette with your health. And the only way to stop playing that deadly game is by turning fat into useful energy.

The problem starts when your body starts producing too much insulin, an energy-regulating hormone.

Ideally, you should only have enough insulin to transfer sugar from your bloodstream into your cells, muscles and liver.

But consuming too much sugar creates a surplus of energy, and that’s when things go haywire.

Unlike whole foods, processed food and refined sugar don’t come with the built-in feature that tells your body to stop eating.

So when you eat past your natural satiety point, your body gets crammed with extra sugar and energy.

Then you’ll end up transforming that excess energy into fat, which of course, is not a good thing.

And to make matters worse, your metabolic system will become dependent on sugar for energy. So your body will basically ignore fat and not burn it.

Meanwhile, your cells start to resist the effects of insulin, leading to a condition called insulin resistance.

Like the rest of your body, your cells are now drowning in excess energy from too much sugar.

So they’ll shut themselves off in an attempt to stop taking in any more sugar or other nutrients. Unfortunately, this only perpetuates the cycle.

The pancreas will then try even harder to produce more insulin. The longer this goes on, the more damaged your cells become.

This puts on you on the path to long-term diseases. This scenario is years in the making, so undoing it will take some work.

But the key takeaway here is that it’s not about reducing your calories – it’s making them COUNT.

When you wrap whole, healthy foods around those calories…

…then you prevent high blood sugar levels and insulin resistance…

… along with cell damage and obesity.

Investing your health in the right food

One of the key principles of the eat-more-to-lose-weight approach is to rethink your reasons for eating.

It’s vital to know that obesity starts with eating purely for the pleasure of it.

When you make your food choices based on how stimulating it is, you’ll develop the habit of reaching for a bag of chips or Oreos every time.

Instead, your priority should be to fuel yourself with REAL meals that satisfy you on a deep, nutritional level.

This is the only true way to avoid the craving for processed, over-stimulating food.

Remember, food companies design their products to be ADDICTIVE, not nutritious.

As such, your first goal is to purge sugar from your diet.

As you just learned about insulin, you’re courting disaster by eating foods with nothing more than empty calories and sugar.

The United States Department of Agriculture (USDA) says that the average American consumes about 170 pounds of sugar in a year.

At that rate, it’s no wonder obesity rates are skyrocketing.

Sugar is lurking in a lot of products – even those marketed as “healthy”, “diet”, “lite” and “low fat.”

Avoid these at all costs – and clear your refrigerator and pantry of these foods while you’re at it.

Next, shop only for whole, unprocessed food sources like quality meats, eggs and dairy. The same goes for vegetables, fruits, nuts, seeds and herbs.

These will give you need the vitamins, minerals and other nutrients to help you lose weight safely.

For instance, plant-based compounds found in vegetables have antioxidant qualities. Our cells undergo oxidation, and too much of this causes cell damage – and eventually, cancer.

As such, the right food can help reverse this damage.

Vitamins, minerals and other nutrients help your immune system function and keep other biological processes running smoothly.

Whole food also contains essential stuff like carbohydrates, protein and fats which usually needs to be consumed in larger quantities.

Protein is essentially a string of amino acids which help build muscle tissue and brain matter.

Fats are also vital for brain function, as well as carrying nutrients between your cells. They’re also helpful in breaking down certain vitamins and support your immune system.

And like we talked about, they’re also an energy source which you should be using (instead of just sugar).

Which brings us to the next point…

Fit for life

High-quality foods leave you more satisfied. Plus, they eliminate the need to skip meals which will only backfire in the long run.

Starving yourself now leads to disastrous food choices later. It’s much better to eat balanced meals on a consistent schedule.

Also, whole foods promote stable blood levels. This means fewer cravings and better judgment when eating.

So once you ditch sugar and other manufactured junk from your life…

… start eating foods with actual nutrients…

…only then can your body can do its job and BURN FAT.

If you’re not running on the right fuel or starve yourself, your body will enter a state of starvation.

And when this happens, it will start targeting your muscle, causing you to lose mass.

With less muscle mass, you’ll have an even harder time losing your weight in body fat.

According to a study by the American Physiological Society, you need enough calories and protein to maintain muscle tone.

And more muscle equals more calories burned. With the right foods, you can rewire your metabolism to burn fat instead of sugar.

How do I get started?

The first step is to calculate your specific resting metabolic rate. This varies for each person, so what you do is multiply your current weight by ten.

For example, someone at 200 pounds will have a resting metabolic rate of 2000. This number translates to the minimum number of calories they need to function on a basic level.

And when you add the calories required for going about a typical day and working out, it comes to about 2500 calories.

Thus, this person would need between 2000-2500 calories in a day to lose weight.

Going BELOW this figure will make them harder to do so (and quite possibly go into starvation mode).

The next step is to distribute these calories equally in a typical day. Eating balanced meals every 3-5 hours will give you enough energy throughout the day without crashing or overeating.

Remember, under-eating inevitably leads to OVEREATING.

As for what to eat, it would take a whole book to discuss that in detail. But like we covered earlier, the baseline standard would be foods that are fiber-packed, nutrient-dense and contain healthy dietary fats and protein.

Once you’ve got these essential nutrients in your corner, you’ll be unstoppable.

Wrapping it up

Please bear in mind that you should always consult with a professional before making any major changes to your nutrition.

Always get your physician, nutritionist and trainer involved. They can include other factors like age, genetics and other variables that will impact your resting metabolic rate.

Once you get your body accustomed to a new way of eating, you’ll enter a healthier cycle.

You’ll do away with feeling deprived and low energy levels. And beyond that, you’ll change the way you look at food.

The habit of eating stops being a recreational activity. Instead, food becomes a means for you to keep yourself energized and happy, allowing you to do the things you love.

That’s not to say you shouldn't love eating. However, shifting most of your focus on nutrition will greatly improve your life.

What you eat has a powerful effect on your life. It can, quite literally, lengthen or SHORTEN it.

So it’s important to know which types of food act as a natural medicine that HEALS your body and REVERSES disease…

…and which ones put you on the fast lane to life-threatening illness.

Here’s an eye-opening documentary series that will give you the pieces of the puzzle that make up Food, Health and You:

Learn about “Frankenstein Foods” and How They Fuel Obesity and Disease – Watch it Here Now

 

Fruit – Weight-loss Friend or Foe?

Fruit is sweet and healthy, and the natural sugars keep unwanted cravings away.
Fruit is also loaded with vitamins, minerals, and antioxidants.
It’s also high in fiber so it’s filling and keeps you satisfied for longer.  
But can fruit actually help you lose weight? And do you eat more fruit to lose weight, or cut your food intake in general but focus on fruit?
As you can see, it’s a little more complicated than asking if fruit helps you lose weight.
Fruit contains large amounts of simple sugars which are known to cause obesity.
Using that information, it would be reasonable to expect that fruit consumption should contribute to obesity rather than weight reduction.
However, research consistently shows that most types of fruit have anti-obesity effects.
Because they’re loaded with vitamins and mineral, health organizations  encourage the consumption of fruit for weight reduction purposes.
So yes, we can count fruit and berries are weight-loss friends!
You see, there’s a big difference between a cube of sugar that you add to your coffee and a piece of fruit filled with fiber, antioxidants, water, and phytonutrients.
That fiber is critically important for how our body processes the natural sugar, so stick to fresh fruit, not juice or dried, which we’ll look at soon.

How fruit works with weight loss

To lose weight you need to take in less calories, but that doesn’t mean that you have to eat less.
That’s where fruit comes in. Fruits and berries add bulk to our diets without adding a lot of calories.
Fruit can be used as a substitute for high calorie foods in our diet, helping us feel full and satisfied.
If we add fruits like peaches, strawberries, and apple to our breakfast cereals, we can cut down the cereal portion size. That reduces overall calories, but we don’t have to starve ourselves.  
Fruits can be also used as a substitute for high glycemic index foods in our diet and can help in weight loss.
You can make a salad much more appealing (if you’re not already a salad fan) by adding fruit and berries.
You should aim to eat five serving of fruits every day and opt for different colors.
If you’re trying to lose weight, you might eat more fruit and berries, but it’s important to consider their sugar content and other properties.
Berries are low glycemic and have less sugar, so they’re a really great choice for your fruit. Plus they’re easy to add to yogurt, cereal, oatmeal, and salads.
Scientists at Harvard University found that increasing the daily intake of fruit can prevent weight gain, even if you continue consuming the same amount of calories.
Researchers suggest that the benefits of eating fruit comes from the flavonoids they contain; flavonoids are a group of phytonutrients found in fruits and vegetables that impart color.
Some experts say the secret to losing weight are flavonoids.
A CNN article titled, “The secret to maintaining and losing weight: Berries, onions and wine” said, “Flavonoids are natural compounds found in plants that, among other things, help the plant cells communicate and create the color so a plant is attractive to the bees, butterflies and birds that help with pollination. For humans, flavonoids seem to push the right biological buttons that keep bodies from gaining weight.”
The most effective type of flavonoids, called anthocyanins, are found in strawberries, cherries, blackberries, blueberries, grapes, radishes and blackcurrants.
Other studies have shown that flavonoids might increase energy expenditure while decreasing fat absorption.

Sugar content in fruit

But fruit is not created equal when it comes to the nutritional value.
Some fruits are higher in fiber and pectin, both of which work as natural fat burners that can help boost your metabolism and aid weight loss.
That means that some fruits like mangos have more sugar but still help you lose weight due to their other properties.
Other fruit have higher amounts of natural sugar, and we should consider that for overall calories.
The amount of sugar varies from fruit to fruit. Let’s look at how many grams of sugar there are in a cup of different fruits.
1 cup of avocado has 1 or less gram of sugar.
1 cup of raspberries has 5 grams of sugar.
Strawberries, 7 grams.
Blackberries, 7 grams.
Watermelon, 9 grams.
Cantaloupe, 9 grams.
Peach or Apple, 13 grams.
Grapefruit, 16 grams. (Who would have thought that?)
Plums, 16 grams.
Banana, 18 grams.
Mango, 23 grams.
Raisins, 86 grams.

Yikes! 86 grams of sugar in one cup is a lot. You can see that dried fruit is not the same as fresh.
This list shows you that some fruits are much lower in sugar content, so those work better for dieting.
While we’re talking about which fruits to avoid, it’s important to note that drinking juice and eating dried fruits can backfire if you’re hoping to lose weight.

Avoid Juice!

The problem with juice is that you get all the fructose without  the fiber.
When eating in whole fruit, fructose is a good energy source, and the fiber helps us digest it without bad side effects.
Without the fiber, it’s akin to eating corn syrup or high fructose corn syrup, which are causing an epidemic of obesity and disease in our society.
Fruit juices are simply not a better option for weight control than sugar-sweetened beverages.
They can be a treat if you’re not dieting, but best to avoid them when looking to lose weight.
Ounce for ounce, fruit juices are as high in sugar and calories as sugary sodas. That even applies to juices 100% fruit juice with no added sugar.  
A Harvard School of Public Health study tracked the diet and lifestyle habits of 120,000 men and women for 20 years, and the study found that people who increased their intake of fruit juice gained more weight over time than people who drank less or none.

Mostly avoid dried fruit

Dried fruit is not as bad as juice, but remember that raisins had 86 grams of sugar per cup.

Drying fruit concentrates the calories and sugar, making it easier to consume excess calories.

Dried fruit is good in trail mix, for when you’re out hiking in hot weather and burning lots of calories.

That means that dried fruit does the opposite of what you want your fruit to do when losing weight. It won’t fill you up and provide hydration, or help you feel fuller for longer.

Dried fruit is better than juice because it preserves the fruit’s cellular structure, so there might be a place for it in some diets.

Smoothies, weight loss friend or foe?

After reading about how destructive juice can be to our diet, you might think that smoothies are out too.

But then again, everyone is proclaiming the health benefits of smoothies.

Here’s the difference between juice and smoothies:

To make juice, we crush the fruit and take only the juice. We might get some pulp, but mostly we leave the fiber behind.

To make a smoothie, we take the whole, fresh or frozen fruit and blend it up.

Making a smoothie is much like chewing up our fruit.

Dr. Katz spoke about smoothies on Oprah.com in an article titled, “Does Blending Fruit Reduce its Fiber Content?”

He said, remarkably, he couldn’t find any studies on what a blender does to the fiber content, but he pointed out that we chew up fruit and any food with fiber, and we still get the benefit from it.

So smoothies can offer health benefits and help us get more vitamins and minerals.

Take heed, however. It’s much easier and faster to drink a smoothie, so you have to watch your calorie intake.

On top of that, we don’t register liquid calories the way we do food calories. Our brain doesn’t always understand that we’re getting calories.

You can help on that front by not adding juice, sugar, or another sweetener to your smoothie.

And, in the end, a smoothie can be very healthy and help you lose weight, especially if you add dark green leafy vegetables and good fats into your drink.

Fruits that help you lose weight

We can see that the sugar content varies greatly from fruit to fruit.

Here’s a few that are low calories and filling, and sure to help your weight loss!

Watermelon, a summer favorite, only has 30 calories per 100 grams, and it keeps you hydrated. Watermelon is also rich in amino acid arginine which helps in burning fat.

Guava is rich in fiber, has a low glycemic index, and prevents constipation. Guava also boosts your metabolic rate which helps in weight loss.

Pears are a great source of Vitamin C and fiber, and they help keep your cholesterol levels in check.

Oranges are nutrient-dense and low calorie with only 47 calories per 100 grams.

Oranges are even considered a negative calorie fruit because it takes more calories to burn than what you consume.

Blueberries are rich in antioxidants and boost your metabolic rate. Regular consumption is also known to reduce insulin resistance, hypertension, and cholesterol.

Strawberries help in the production of the fat burning hormones adiponectin and leptin, so this sweet berry gives you a higher metabolism.

Peaches are very filling because they’re 89% water. Being rich in fiber, they help in reducing hunger too.

Fruits can be enjoyed any time of the day and with every meal. In fact, that will help you cut down on higher calorie foods.

Avocado is actually a fruit, but without sugar. It can make a huge difference in losing weight and fighting disease.

Another easy way to include fruits in your daily diet is to eat them in as a snack between meals, which helps you control cravings and prevent overeating.

Mix fruit and berries into yogurt or cereal, throw them in salads, or serve them with as a sweet accompaniment for dessert to curb your sweet tooth.

Go here to watch the trailer for a new series that will show you all you need to know about weight loss.

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How To Eat For Your Age

“Do not deprive me of my age. I have earned it.” ― May Sarton

Life is in a constant state of flux. Things are always moving, and that makes it an interesting ride for all of us.

Whether it’s trying to make it through college in your twenties, establishing your career in your thirties…

…raising your family in your forties, or working towards a golden retirement in your fifties and beyond…

…we’re all doing what we can to make the most out of life.

That also includes being on top of your health and nutrition. And as our bodies change, so do our needs.

When you hit a certain age, you’re doing different stuff from other folks. You have priorities and goals that specifically apply to you.

A wise man once said, “We’re never static – we’re either growing or declining.”

Nothing stays the same and we’re always trying to roll with the changes. That means you need to know the best way to keep yourself in top condition no matter what point in life you’re at.

Hanging on for the ride

Rosemary, a sixty-three-year-old mother of three (and grandmother of four), had trouble keeping up with the demands of her daily routine.

She was in the middle of retiring from her long-time job as a brand manager for a publications company. Her plan was to use her severance pay and savings to transition to a self-employed career.

“My grandkids are a whiz at the computer and the internet, so they’ve been helping me put up my website for my freelance business,” Rosemary says.

Everything was going great until she ran into an unexpected roadblock. Rosemary had been dealing with inflammation for several years now, but now the pain had gone way up.

“It’s like someone flipped a switch the day I hit sixty,” Rosemary shares. “Suddenly it was a chore to get out of bed or even hold my toothbrush. The pain had gone from tolerable to unbearable.”

And Rosemary’s energy levels weren’t quite what it used to be. The same could be said for other people her age, but it came as a surprise to her because she’s been naturally athletic all her life.

She said, “I thought being a runner and tennis player for most of my life was enough, but my body told me otherwise.”

So Rosemary decided to consult with her doctor who then referred her to a nutritionist. After a few appointments and some back and forth discussion, they came up with a specialized eating plan.

“It changed everything for me,” she said, beaming. “Once I got rid of all the unhealthy stuff I was eating and unlearned my attachment to them…it felt like shaving off a decade and a half off my age!”

After getting her much-needed nutritional boost, Rosemary got back on track with her goals. She quickly wrapped her old job and land on her feet during the transition.

With her family’s help, she managed to score a few clients right out of the gate and get her freelance career going. Now that her hours are flexible, Rosemary has a lot more time to enjoy a healthy, well-balanced life with her family and friends.

If you’re trying to figure out the best way to nourish yourself, here’s a nifty guide to help you. Keep reading to find out how to stay strong and healthy no matter age you are:

#1: Making the most out of your 20s

This is the time when your body will let a lot of stuff slide: pulling all-nighters, eating anything and everything under the sun…

…partying 24/7, and only going to the gym when you feel like it.

Also, people in this age bracket are likely to be going through some pretty major life changes like a new job, graduating from school and living independently.

Indeed, this particular period in time holds a lot of exciting opportunities. But these new challenges also come with a new kind of pressure.

This will take a toll on your health and could lead to issues like emotional eating and other poor health habits. So as early as now, it’s important to cultivate the right habits that will carry on later in life:

• Work out: this might sound like trite advice, but don’t scoff at this. Like everything else, this is an excellent time for you to invest in your body. Strike the iron and all that! Make the habit of hitting the gym (or find free alternatives if budget is an issue) to further develop your physique while it’s in its prime. You’re at a point where doing so will pay off exponentially.
• You’ll need a good variety of food to provide you with the nutrients you’ll need while making a name for yourself in the real world. That means a good serving of fruits and vegetables (to fight oxidative stress and premature aging).
• Macronutrients like protein are essential for muscle growth. Micronutrients like calcium keep your bones strong (which is important because they’re still growing at this point). Fiber-rich food should also be on your to-eat list to support your gut health (which is crucial to better immunity).
• If you opt to eat meat for protein (i.e. chicken, fish and beef), make sure to get quality sources to ensure you’re getting the best bang for your buck. Those going the vegan or vegetarian route can still get protein from non-animal sources.
• Having enough antioxidants are important at this stage. Free radicals (a.k.a. mutated cells) arise from oxidative stress – this not only leads to accelerated aging but even cancer and other sicknesses. So be sure to load up on fruits and veggies (the more colorful, the better) to counteract the effects of a high-paced, stressful lifestyle.

#2: Keeping up the pace in your 30s

By this time, you’re taking on even more responsibilities now. That means should keep building on your healthy habits from your earlier years to keep yourself going.

For one thing, cell activity will slightly drop. As such, you’ll have to step it up to keep your skin glowing, your muscles firm and your overall endurance up to scratch.

That said, here are a few points to keep in mind:

• Antioxidants should still be on your daily menu. Keep eating those green leafy vegetables for you, and don’t forget other foods rich in immune-boosting nutrients. Vitamin C is perhaps the biggest one. This keeps sickness at bay and supports collagen growth (vital for youthful-looking skin), and you’ll find this in citrus fruits like grapefruits and oranges, as well as veggies like broccoli, kale and spinach.
• Meanwhile, vitamin B6 functions as a supportive nutrient for your immune system as well. Again, a lot of vegetables has this, along with animal-based ones like tuna, salmon and chicken.
• Vitamin E acts as both an antioxidant and immune booster. Eat nuts like almonds, sunflower seeds and olives to get your fix.
• One other thing: your metabolism isn’t what it used to be, so now’s the time to be a bit pickier about what you eat. It probably won’t be as easy to burn off those burgers and chips like before. And don’t feel bad if you can’t chug down beer (or your alcoholic drink of choice) like there’s no tomorrow – that comes with the territory.

#3: 40 ain’t nothing but a number

No matter what cynical coffee mugs, t-shirts or movies tell you, hitting the big 4-0 is still an excellent time in your life to stay on top of things.

The important thing now is to stay vigilant against the hallmarks of aging. This includes lowered collagen levels (which started around your 30s), osteoporosis and UV damage.

While it’s necessary to maintain the same food habits from the previous years, you should also keep these tips in mind:

• Dietary fats, in particular, are important. They are made up of fatty acids that benefit your brain (as it’s almost made up of fat in itself!). Plus they help transport nutrients across cells and dissolve fat-soluble vitamins. Fruits (like avocados) and nuts (e.g. almonds), along with fish (salmon, mackerel and herring) are rich in fats and omega-3 acids.
• Keep eating your leafy greens as they also contain iron, something you’ll need more of as you get older. Women, in particular, are vulnerable to iron deficiency, so stay on top of this.
• Gut health may be an issue, and you’ll react to certain foods (like allergies or IBS) more than you did before. Get into probiotic-rich foods to cope with this change (e.g. cabbage, cauliflower, root vegetables, and fruits such as dates).
• Stay in shape. Regular exercise is more important than ever because your metabolism will experience another drop. Also, you’ll want to keep a closer eye on your alcohol consumption, too. Moderation is key, so pace your drinking days throughout the week.

#4: Staying strong in your 50s

You’re at the mid-way point now. You’ve reached a new level of maturity and tend to care less about other people’s expectations or what they think.

You’re more focused on building your previous goals taking things to the next level. As such, so you’ll need to take care of the crucial aspects of reaching this milestone.

• Lower estrogen and testosterone levels are expected (for women and men respectively), so don’t freak out. You can do plenty nutrition-wise to soften the blow of aging.
• Muscle mass may decrease at this point, so keep up your protein intake as you work out. Don’t feel pressured to do high-intensity stuff like cross-fit and focus on pre and post-workout rituals like stretching, warming up, etc.
• It’s time to ramp up the antioxidant foods even more to fight the onset of Alzheimer’s and the like. Don’t forget your omega-3 and keep eating foods with healthy fatty acids. Speaking of which, avoid foods high in harmful saturated fat and those with a high glycemic index (GI).
• Inflammation will become more of an issue. So, you should also eat anti-inflammatory foods like dark leafy greens, peppers, cucumbers and tomatoes. You might also want to try anti-inflammatory spices like turmeric, cumin and cardamom. 

#5: Being awesome in your 60s and beyond

Let’s be honest, you’re no spring chicken, but that’s not a bad thing. With age comes experience – and wisdom.

This gives you an edge when it comes to staying on top of your game. As far as nutrition is concerned, you just need to maintain the right habits to stay active and focused as the younger folk.

• Your brain needs more loving. Make sure to keep it finely tuned with those fatty acids and other brain-friendly nutrients. Load up on antioxidants that fight the effects of aging, and anti-inflammatory foods that counteract chronic pain.
• Keep your tummy happy too with probiotics and gut-friendly foods as well. At this age, you need to make extra sure your digestive functions are running smoothly by promoting healthy gut bacteria.
• Exercise-wise, try low-impact activities such as yoga or qi gong which focus on staying flexible and mobile for people in this age group. Swimming and other water-based activities are great too.
• Protein is also important to compensate for a loss of muscle tone and skin elasticity. Vitamin D is helpful, while plant or animal-based foods rich in protein are also necessary. Stay on top of your vitamin B12 requirements by eating, meat, fish and eggs (or an alternate vegetable source if you prefer).
• Take care of your fiber intake via grains, veggies and fruit-based sources like bananas, persimmons and apples.
• Speaking of vitamins, get supplements to make up for any nutritional decline at this stage. Those vitamins we covered are a vital part of avoiding fatigue and weakness.
• Metabolism slows down again – along with appetite. If you’re eating smaller portions than before, your meals should be more nutrient-dense.
• Have regular check-ups. Get screened for potential issues, and work closely with your doctor to make sure everything’s in order.

Playing the long game

Regardless of where you are in life right now, there is one thing you need to watch out for.

Modern, processed foods may be convenient for a lot of people, but this nutritional shortcut comes at a high price.

The problem with these prepackaged foods is that they’re often loaded with sugar and devoid of any real nutrients. While they satisfy your short-term needs, most food from the Western diet will wreck your long-term health.

You might save time by eating them now, but you’ll also shorten your life in the process.

Most people have an “out of sight, out of mind” kind of thinking when it comes to nutrition…

…but the truth is that you can’t afford to do this.

(Not if you want to enjoy your senior years free from sickness and pain, anyway.)

It’s time to start living in your prime, all the time.

Check out this new documentary series below. You’ll learn how to avoid the biggest threats to your health, reverse diseases coming from modern sicknesses and LIVE LONGER:

INSERT LINK

 

If You Want To Live Longer Then You Need to Eat These…

Our government has been passing out conflicting health advice for the last few decades, trying to keep up with new information.

So you’re not alone if you’re confused about what to eat, especially for long life.

We were told to eat eggs, and then to avoid eggs, and now to eat eggs...

Fat was bad but now we’ve learned that there is good and bad fat.

Luckily for us, we have actual research on longevity from studies spanning decades, and we can uncover what centurions eat to live so long.

The first step is throwing out the traditional food pyramid and instead eating a plant-based diet that’s half vegetables and fruit.

With that in mind, incorporate the following superfoods into your diet for long life, and one you can enjoy!

Organic, whole grain oatmeal and other whole grains    

Carbs have gotten a bad rap lately too.

But that doesn’t mean you should go on the Atkins Diet. To the contrary, it’s made people sick to completely cut carbs.

Carbs provide needed energy.

If you eat the Standard American Diet, you’ll get too many simple carbs that cause problems. However, oatmeal is a fiber rich grain that regulates cholesterol.

It contains beta-glucan, which reduces LDL, or “bad” cholesterol, and oatmeal even blocks cholesterol from entering your bloodstream.

Whole grains reduce the risk of heart disease, type 2 diabetes, obesity, and stroke.

Skip the sugary oatmeal that comes in packs with dried fruit or “one minute oatmeal”. Buy whole grain oatmeal.

Groats are another option but need to cook for much longer. They’re the hulled kernel of the grain so they have the bran portion and endosperm, which is the part we get when we buy cut oats.

Steel cut oats, or Irish Oats, are groats cut a few times with steel blades, so you get all the goodness and nutrition that you do from groats.

Oatmeal lowers cholesterol, extends life, and makes a great base for adding other superfoods like maple syrup, honey, blueberries, fruit, nuts, and seeds.

Alternate your breakfasts with oatmeal and eggs for a great start to your day.

Organic, free range eggs

Eggs actually help your cholesterol by improving your good HDL levels.

Eggs help regulate blood sugar according to a study published in The American Journal of Clinical Nutrition.

The study found that middle-aged and older men who ate 4 eggs a week had lower blood sugar, and a 38% lower risk of diabetes than those who ate only one egg a week.

We’re learning that eggs from free range chickens are packed with even more omega 3 fats and other good nutrients than eggs from caged hens.

You can actually raise your own hens in most cities, which often allow up to 4 or 6 hens. (No roosters for obvious reasons!)

Chickens are fun and entertaining pets that provide eggs once they’re about 6 months old.

You can see the difference in color when you crack open a free range chicken egg, and the flavor is amazing too.

If you’ve had trouble peeling a fresh egg, try this method:

Put eggs in water so they’re covered and bring to a boil.

While waiting, fill a bowl with ice cubes and water.

Boil the eggs for exactly 15 minutes, and then spoon them into the ice water.
Wait half an hour and the egg shells will slide off.

To make deviled eggs into a super food, mix the hardboiled egg yolks with avocado and your favorite spices before returning to the cooked egg whites.

Brightly colored fruit and vegetables

All fruit and vegetables are good for you, but brightly colored produce is even more beneficial because the natural pigments prevent and fight cancer.

Okinawans have the world’s longest life expectancy and very low rates of heart disease and cancer.

They have a diet rich in fruit and vegetables, especially the dark green and yellow varieties.

They eat large quantities of sweet potatoes, which they’ve actually used instead of the traditional Japanese staple of rice.

You can slice sweet potatoes into stir fries, make sweet potato fries, bake them, or add them to a root bake with parsnips, carrots, and potatoes.

Red and orange bell peppers have powerful antioxidants.

They’re also an excellent source of vitamin A, vitamin C, and vitamin B6.

Red bell peppers contain phytochemicals and carotenoids, which are antioxidants that have anti-inflammatory properties.

All berries are extremely healthy and promote long life.

They’re packed with antioxidants that protect against cancer, boost our immune system, guard the liver and brain, and reduce the risk of cardiovascular disease.

Berries have 50 times more antioxidants than animal based foods!

Blueberries, a famous superfood, are full of antioxidants, which fight aging, disease, and inflammation.

Hot Peppers

You’re in luck if you like spicy food!
A Chinese study found that people who ate spicy food 3 to 5 days a week reduced their risk of dying by 15%.

A study published in PLOS One analyzed data from more than 16,000 Americans from a span of 19 years.

This study found that hot red chili pepper consumption was associated with a 13% lower risk of death.

The key ingredient is the capsaicin, which has anti-inflammatory properties and boosts your metabolism.

Many studies suggest that capsaicin may act as an anti-obesity, antioxidant, anti-inflammation, anti-cancer, and antimicrobial.

Oily fish

Eskimos have a very high fat diet, yet they’re extremely healthy due to the fat source from oily fish.

People in Japan have the longest life expectancy in the world, thanks to their traditional diet which is high in fish.

Eating more fish reduces your red meat intake, and that also reduces your risk for heart disease while offering a wealth of health benefits.

Oily fish such as salmon, mackerel, sardines, and trout are a good source of vitamins A and D, which are good for the immune system.

Many people eating the Standard American Diet ingest high levels of omega 6, which isn’t a good thing, and don’t get enough omega 3s that we get from fish.

The high levels of of omega-3 fatty acids in oily fish have been linked to a lowered risk of heart disease, brain damage, and stroke.

The DHA, or docosahexaenoic acid, in fish combats Alzheimer’s Disease because the DHA slows down the progression of the disease.

Nuts

Almonds are rich in fiber, protein, and heart-healthy fats.

A study published in The New England Journal of Medicine found that those who ate the most nuts had a lower risk of dying of any disease, especially cancer, heart disease, or respiratory disease.

They also contain high levels of monounsaturated fats so they lower bad cholesterol.

Walnuts might also prevent cognitive decline. A study published in the Journal of Alzheimer’s Disease found that eating walnuts helped memory.

Avocados

The heart-healthy monounsaturated fats in avocados lower bad cholesterol and fight heart disease.

A study published in the journal Cancer Research found that molecules in avocados targeted stem cells of acute myeloid leukemia (AML), which is an aggressive cancer that kills 90 percent of people who are diagnosed over the age of 65.

Other studies found that eating avocado helps you slim down, actually helping to lower belly fat.

Chia seeds

One secret to long life is getting enough fiber in your diet. Fiber is key to suppressing your appetite and keeping blood sugar low.

Chia seeds are surprisingly full of fiber with a whopping 11 grams in just two tablespoons.

These seeds also lower your risk of heart disease and type 2 diabetes, according to a study published in the Archives of Internal Medicine.

People who increased their dietary fiber intake significantly lowered their risk of death.

Add chia seeds to oatmeal, yogurt, smoothies, and salads.

And start small when adding more fiber to your diet so your body can adjust. That helps prevent gas!

Herbs and spices

One of the best things you can do for your health is to grow your own garden full of vegetables and herbs.

If space is limited, you can grow a container garden.

Herbs can be grown in a window box, or a large planter with openings on the sides.

Using fresh basil, cilantro, rosemary, and other herbs gives you the benefits of eating fresh, leafy vegetables and all the benefits of eating herbs. They also add a lot of flavor.

Turmeric is an anti inflammatory that improves many diseases and conditions.

Cinnamon, a common spice we all love, also treats disease.
Herbs benefit your health weather they’re dried or fresh. Remember to buy organic if you’re not growing your own.

Non tropical vegetable oils like olive, peanut, avocado, and sesame seed oil

The Mediterranean Diet boosts the immune systems and lowers bad cholesterol and blood pressure, largely due to the use of olive oil.

It’s better to cook with non tropical oils than traditional oils, but you’ll get even more health benefits by using healthy oils raw.

Use oil in your salads or even add a teaspoon to a smoothie.

For optimal health and an extended life, jot down these superfoods and make them a regular part of your diet.

• Steel cut oats and groats
• Free range eggs
• Brightly colored fruit and veggies
• Hot peppers
• Oily fish
• Nuts chia seeds
• Herbs and spices
• Non-tropical oils

Learn even more about extending life here.

You’ll find life-changing videos that will revolutionize what you think about eating right for long life and better health – CLICK HERE to watch it now.

 

The 10 Foods In Your Grocery Chart That Are Making You Sick

We’ve all been there. We go the check stand, put our groceries up on the checkout belt, and a minute later we glance back at what the person behind us is buying.

Oh, they’re loading up on sugar...

Wow, that’s a lot of soda and dessert items.

Or maybe: Gosh, they’re buying a lot of produce and organic foods...while it looks like I’m throwing a junk food party.

Do you do that? Or is it just me?

I find myself embarrassed and wanting to explain to the cashier that it’s for a birthday party.

It’s amazing how much unhealthy food we can purchase at the store. And of course, there are many healthy choices too.

We have more options available than ever before. In the same store, you can buy packaged food that’s high in sugar, bad fat, and salt, or you can choose organic fruits and vegetables and free range meat.

When we stick to the perimeter of the store, it’s easier to make healthier choices. That’s where we find produce, meat, and healthier foods.

The interior aisles contain packaged foods.

Some of those might be healthy, but there are many “healthy” foods with hidden dangers.

You might wonder why they’re for sale, and why no one is warning consumers, but the people who make these products also work with government agencies to decide what’s safe to eat.

This might surprise some, but the government doesn’t decide what’s healthy. It checks if things cause immediate danger.

If something checks out (by tests possibly conducted by a company with biased interests) the item is “generally considered to be safe”.

That’s not really a promise or much of an endorsement.

The health claims on food packages aren’t backed up by rigorous testing either.

It’s best to be educated and check into the foods we eat.

Here’s some that might be making you sick.

1. Frozen dinners

We have a row of freezers full of quick and easy meals.

Some are better than others, but how do you tell?

I probably don’t have to go into this one too much, because if a frozen dinner costs 99 cents...you really have to wonder what’s in it.

2. Produce

I’m not saying to skip produce!

But it’s easy to take it home and eat it, either without washing it or giving it a quick rinse under the tap.

There’s wax on most fruits. The government has declared that generally safe, but they haven’t studied what happens when you eat it for 50 years.

You can remove wax, pesticides, and germs by soaking fruits and vegetables in water with baking soda for 15 minutes.

3. Soy products

Some people drink soy milk if they have trouble digesting dairy, but you might want to pick another dairy alternative.

Soy throws off hormones in both males and females. In males, it causes gynecomastia, or the enlargement of the male chest (err, breast) through added fatty tissue.

In females, soy can hurt your fertility and cause hormonal imbalances, leading to other problems.

Basically, a female might feel like she has a thyroid problem (feeling sluggish, gaining weight, exhausted all the time...) but the medical test will come back negative.

The problem is compounded because soy is in most packaged foods like protein bars, snack bars, protein mixes, and anything else that needs cheap filler or something to make it chewy and smooth.

Check labels and you’ll find soy hiding in many things, and you’ll want to avoid those so you’ll feel more energetic and stay more tone.

4. Processed and bleached grains

Humans haven’t been eating grains at the level we do now until the last 50 to 70 years. So our bodies haven’t evolved to digest grain.

If you look at the rising levels of grain consumption, it correlates to the rising numbers for obesity, diabetes, and inflammation diseases.

The grain we eat is often bleached, white bread foods which turn to sugar in our bodies.

Grains today have been bred so they are very different from the grain people have been eating the last few hundred years.

And after all the cross breeding, many are genetically modified.

On top of all that, most grains have pesticides in them when processed into food.

So if you want grains in your diet, go for whole, organic grains that are processed as little as possible.

5. Margarine

Once upon a time, advertises told us that margarine was a healthy alternative to butter. It was also cheaper, and came out when people were scrapping for grocery money.

It’s softer than refrigerated butter and therefore easier to use. But it’s not worth the health risks.

Margarine is marketed as a healthier, low fat butter, but it’s loaded with bad fats and increases your cholesterol, hurts your heart, and makes it harder to lose weight.

6. Liquid Food

It seems like grabbing a shake is a good idea if you’re running out the door.

But drinking a supplement drink will spike your insulin levels much more than eating actual food.

That can make you develop insulin insensitivity and lead to many different health problems.

These drinks also have lots of chemicals in them. Just take a look at the very long ingredient list.

Nutrition shakes can help the elderly or sick get their vitamins and minerals, but these shakes aren’t a good meal plan in general.

7. Juice

The WIC, or Women, Infant, and Child program has been giving families food vouchers for milk, cereal, and juice.

We’ve seen a sharp increase in obesity in toddlers, and it’s from drinking more juice and eating sweetened cold cereals.

Juice has fructose but no fiber, and our body needs the fiber to properly digest the fructose.

We end up with inflammation and other problems due to ingesting fructose alone.

8. Grain Fed Beef

Cows are not mean to eat grain. In fact, cows must have medicine and antibiotics if they eat grain, which basically keep them alive long enough to butcher.

Grass fed beef, or free range beef, actually has a completely different fat makeup. So the fat content in grass fed beef is healthy instead of bad for you.

You can compare the products in store: you’ll see a huge difference in how grain and grass fed beef looks.

You’ll also taste a big difference, and then feel a big difference in your health.

Yes, it’s more expensive. But if you limit your red meat intake, as you should, it’s not the much more money for a few of your monthly meals.

9. Lab Created Food

So this is a group of food—a rather large group of food products that are causing ridiculously high numbers of disease in our country.

There are many, many ingredients in our foods that do much more harm than we realize.

Research is showing the GMO food is not healthy, but it goes beyond that.

Limit your consumption, or avoid, foods that aren’t natural.

Artificial sweeteners might be zero calories, but the body still reacts as if you’re eating sugar. They’re also linked to cancer and diabetes.

Preservatives and food dyes are linked to a long list of diseases. Other countries ban ingredients that the U.S. allows, so check labels! Buy organic instead.

If you don’t understand what ingredients are, you can’t know what it’ll do to your body.

You might think that it’s safe because it’s on the shelf of a store, but look around at the general health of Americans.

10. Diet and Healthy snacks

Many diet problems sell a line of foods products to help you lose weight.

The idea is that you’ll have a few shakes and then a few snacks during the day.

That’s a problem because the products have huge ingredient lists that are full of artificial ingredients.

Many cause insulin spikes, so you’re extremely hungry after eating them.

You might end up eating all the diet food in the plan, and then other unhealthy foods because you’re craving carbs worse than ever.

We also have health foods like bars. These, too, have artificial ingredients, lots of soy, and other things you don’t want to eat.

We’re trying so hard to be healthy...but we’re confused by these packages foods.

You can feel better and lose weight if you eat lean meats and lots of fruit and vegetables.

The next time you load your groceries onto the checkout belt, use this list so you can feel good about what you’re buying.

It doesn’t take that much more time to read labels and buy whole foods, and it’s so worth it for the health benefits!

Go here to discover how the American Diet is making us sick.

It’s a life-changing series of videos that will redefine everything you thought you knew about eating right and staying healthy for good – CLICK HERE to watch it now.

 

The Anti-Cancer Shopping List

“Each patient carries his own doctor inside him.” ― Norman Cousins

It’s unfortunate that people see illnesses such as cancer as a treatable condition - not a preventable one.

They find false comfort knowing that modern medicine has found a way to deal with most illnesses.

But there’s a downside to using this as a safety net for making poor lifestyle choices.

Even though medical science has come a long way, it shouldn’t be an excuse to eat unhealthy foods that destroy you from within.

Joe Cross, creator of the film “Fat, Sick and Nearly Dead”, was a prime example of this.

He was morbidly obese, riddled with autoimmune disease and used medications as a crutch to support his lifestyle.

In time, however, Joe realized that the medicine he took to suppress his inflammatory response could only get him so far.

It only dealt with the symptoms of his ailing health, but it didn’t target the root cause of his REAL problems.

He knew that if he continued on his path, he was headed for an early grave.

That was when Joe decided to leave behind his addiction to “Frankenstein Foods” and never look back again.

Over the next couple of months, he ate whole, unprocessed foods to cleanse his body.  Instead of taking medication, he used these foods to flush out the substances that were wrecking his immune system.

Eventually, he finally beat his autoimmune disease, lost a ton of weight and now lives a fuller, healthier life.

What makes food bad: The Food Industry’s Hidden Agenda

The problem with most food today is that they’re basically devoid of any nutritional value.

Food companies design their products to elate the senses to an unhealthy degree. This is so you won’t want to stop binging until you’re disgusted with yourself.

It’s no wonder so many people are suffering like Joe did.

When food is chemically built from the ground up to hijack your hardwired biological instincts...

...your judgment becomes skewed.

Like a lab rat pressing the food lever until it’s dead, we’re walking science experiments.

We happily chow down on unhealthy food until something like cancer gets in the way.

And one of the reasons why processed food is so bad is because they mess with your gut health.

Deep in your small intestine, you’ll find a protective layer that keeps you from getting sick.

This is called the gut barrier. It's made up of mucus, gastric acids and a wall of epithelial cells known as enterocytes.

Together, they work to keep out foreign invaders like viruses and bacteria.

This is the only thing standing between your bloodstream and potentially fatal toxins.

And eating the wrong food upsets the delicate balance of the healthy bacteria in your gut, weakening your built-in force field.

And once these malevolent invaders break inside, they’re free to do whatever they want.

For instance, they can make your immune system go nuts and start producing autoantibodies. Think of these as an overzealous security team that’s gone rogue.

Once they detect a threat, they shoot everything on sight, including innocent bystanders.

For instance, the healthy tissue that makes up your vital organs gets caught in the crossfire as well.

This process fuels autoimmune disease, which can lead to serious consequences - inflammation being the most common one.

In a nutshell, inflammation happens when your immune system is on high alert all the time.

When certain foods “force” it to deal with perceived threats round the clock, it will eventually run itself to the ground.

And as you’ve guessed, long-term inflammation is not a good thing.

This doesn’t just open the door to cancer, but other equally life-threatening conditions.

Diabetes, cardiovascular disease, Alzheimer’s and dementia are just the tip of a very ugly iceberg.

That said, switching to the right food is the best way to take back your immune system and stop it from turning on yourself.

Here’s a list of the best foods that will stop cancer and a bunch of other diseases dead in their tracks:

#1: Vegetables

• Asparagus
• Low in calories
• About 20 calories per serving
• Rich in protein, folacin (great for pregnant women), vitamin A, thiamin, riboflavin, niacin, vitamin B6, vitamin C, vitamin K (for blood clotting), calcium, magnesium and copper.
• May prevent type 2 diabetes
• Contains antioxidant and anti-inflammatory compounds

• Bok Choy
• One of the best cancer-fighting leafy vegetables
• Has antioxidants like Vitamin A and phytonutrients
• Omega-3 and vitamin K lower inflammation
• Magnesium and calcium help build strong bones

 

• Broccoli
• Has sulforaphane which is linked to fighting cancer
• Vitamin K is good for blood clotting
• Vitamin C acts as an antioxidant
• Fiber is good for gut health
• Folate helps with cell and tissue growth
• Potassium lowers blood pressure

• Brussels sprouts
• Considered to be one of the world’s healthiest foods
• Has glucosinolates which fight cancer
• Lowers cholesterol levels
• Helps with digestion
• Rich in sulphotransferase enzymes that protect your cells’ DNA

 

• Daikon
• Has antioxidant nutrients like vitamins B and C
• Can prevent inflammation
• Boosts the immune system
• Helps liver get rid of toxins
• Improves skin and bone health

• Kohlrabi
• Helps maintain your weight thanks to its fibrous content
• Sulfurous compounds protect cells from dying, thus fighting cancer
• Antioxidants fight free DNA-damaging radicals
• Has calcium, copper, potassium, iron and manganese

 

• Endives
• Comes in three varieties: Belgian endive, frisée and escarole
• Rich in vitamins A, C, E and K
• Contains beta-carotene, folic acid and manganese
• Also rich in calcium, fiber and potassium
• Has anti-cancer properties - breaks up harmful free radicals
• Helps eyesight and bone growth

• Kale
• Low in calories and fat
• Has a good serving of vitamin A, C and calcium
• Vitamin K is helpful in fighting cancer
• Rich in cancer-fighting antioxidants like carotenoids and flavonoids
• Omega-3 helps reduce inflammation

 

• Non-starchy root vegetables
• This includes artichokes, baby corn, beets, carrots, parsnips, radishes, rutabaga, turnips, Swiss chard and water chestnuts
• Has low glycemic index which keeps your blood sugar levels stable
• Great for brain health
• Low in carbs
• Improves your brain’s cognitive functions
• Vitamin C and potassium protect the immune system and reduce inflammation

• Peppers
• Best ones are bell peppers, cayenne, habanero, jalapeño, paprika, and Tabasco peppers
• Technically a fruit, but used as a vegetable in cooking
• Prevents inflammation
• Helps with gut health and improves immunity
• Antioxidants like beta-carotene protect cells and fight cancer
• Has vitamins A, C and E which also help destroy free radicals

#2: Fruits

• Apricot
• Low in calories
• Has iron to prevent anemia
• Lowers blood pressure and  cholesterol
• Good for skin and hair
• Contains loads of antioxidants
• Calcium promotes bone growth
• Fiber cleanses toxins and improves gut health

• Avocado
• Contains healthy fats which are good for the brain
• Keeps you full longer
• Keeps your blood sugar levels stable
• Helps you break down carbohydrates
• Antioxidants protect you from cancer
• Beta-sitosterol keeps cholesterol in check
• Vitamin D, K and calcium keep your bones strong

 

• Coconut
• Good fats like caprylic acid, lauric acid and capric acid provide fuel for your brain
• Protects against Alzheimer’s disease
• Fights sickness by boosting  your immune system
• Lowers risk of diabetes
• Antioxidants reduce cancer risk
• Slows down aging caused by cell breakdown

• Cucumber
• Vitamin C and beta-carotene function as antioxidants and fight cardiovascular disease
• Lowers excessive inflammation in the body and risk of cancer
• Fiber and potassium promotes  good digestion, gut health
• Improves blood pressure levels

 

• Dates 
• Promotes growth of healthy bacteria in the gut
• Potassium is good for the heart and also treats diarrhea
• Lowers risk of colon cancer
• Magnesium and manganese, selenium and copper offer benefits like strong bones

• Dragonfruit 
• Plant-based chemicals called flavonoids promote robust immunity
• Vitamin C also helps your resistance against sickness
• Vitamins B1, B2, B3 are effective cancer fighters
• Fiber is good for digestion and growth of intestinal flora
• Helps keep blood sugar levels in check

• Kiwifruit 
• Targets the respiratory system to reduce asthma symptoms
• Helps you break down protein and provide you energy on a busy day
• Counteracts the effects of harmful oxidative stress that can lead to cancer
• Zeaxanthin and lutein protect your eyes

 

• Peaches
• Good for the heart, lowers blood pressure
• Carotenoids help prevent macular degeneration (eyes), cataracts and diabetes
• Antioxidants prevent free radicals that harm your cells and cause cancer
• Prevents breast, lung and colon cancer

• Pears
• A specific type of fiber called pectin fiber is water-soluble and promotes good digestion
• Vitamin C prevents the damaging effects of oxidation in the body
• Pear skin has anti-cancer phytonutrients like polyphenols, phenolic acids and flavonoids

 

• Pineapple
• Greatly improves your immune system through vitamin C
• Fiber lowers risk of getting colorectal cancer
• Prevents cardiovascular disease
• Has anti-inflammatory properties and helps manage autoimmune symptoms

• Tomatoes
• Lycopene helps fight cancer by preventing cell mutation, also protects skin from UV damage
• Beta-carotene is good for your heart and reduces oxidation as well as inflammation
• Helps lower cholesterol

 

• Watermelon
• Prevents dehydration as it’s mostly made up of water
• Nutrient-dense: contains Vitamin A, B1, B5, B6, potassium and magnesium
• Has antioxidants like vitamin C, carotenoids and lycopene that fight cancer

#3: Nuts and Seeds

• Almonds
• Monounsaturated fat is good for your heart
• Vitamin E reduces inflammation  and protects skin from the sun
• Has cancer-fighting antioxidants
• Lowers cholesterol
• Reduces risk Alzheimer’s and other neurodegenerative diseases

• Cashews
• Protects cardiovascular health,  especially for those with diabetes
• Copper helps antioxidant  compounds and nutrients disrupt free radicals and prevent cancer
• Magnesium balances calcium and helps with nerve and muscle health

 

• Flaxseeds
• Helps prevent cancer, heart disease and diabetes.
• Omega-3 is also good for the heart as well as the brain
• Has antioxidant and anti-inflammatory properties to fight cancer
• Gluten-free

• Pecans
• Healthy fats promote brain health
• Manages stress hormone levels which also helps with weight-loss
• Antioxidant components like phenols, proanthocyanidins, flavonoids and phenolic acids prevent cancer-causing oxidation in the body

 

• Walnuts
• Known as “brain food”
• Antioxidants such as phenolic compounds, omega-3, gamma-tocopherol fight cancer (breast, prostate, and pancreas).
• Monounsaturated fatty acids reduce bad cholesterol which is good for your heart

• Pumpkin seeds
• Magnesium promotes bone and heart health, as well as digestion
• Zinc is good for your cells and with emotional regulation
• Prevents diabetes
• Packed with cancer-busting antioxidants
• Lowers inflammation

• Sunflower seeds
• Rich in healthy fat, protein, and fiber
• Reduces inflammation AND risk of cardiovascular disease
• Fights the onset of Alzheimer’s and Parkinson’s disease
• Vitamin E fights cancer by destroying free radicals

#4: Herbs and Spices

• Basil
• Has anti-aging properties
• Fights free radical damage
• Lowers oxidative stress
• Reduces inflammation
• Increases resistance to illnesses
• Lowers stress levels
• Cinnamon
• One of the spices with the highest ORAC (Oxygen Radical Absorbance Capacity) value, making it effective at fighting free radicals
• Helps manage pain by lowering inflammation
• Lowers cholesterol levels and blood pressure
• Good for the brain
• Manages blood sugar levels and prevents diabetes

• Turmeric
• Curcumin prevents blood clotting in the blood vessels
• Reduces excessive inflammation
• Has an antidepressant effect
• Lowers risk of inflammation-related conditions such as Alzheimer’s disease
• Promotes healthy skin and targets acne and psoriasis
• Linked to the prevention of breast, colon and skin cancer

Learning The Ugly Truth About Food – And What To Do About It

Once you start using these foods in your life, you’ll feel more energized throughout the day. They’ll also boost your mental focus and help you stay full longer.

But knowing these foods are one part of the bigger picture when it comes to your overall health.

To learn about the full extent of the devastating effects of processed food, you need to check out this eye-opening documentary series:

INSERT LINK

It’s also got a wealth of information on how to prevent deadly diseases like diabetes, dementia, cancer, obesity and more.

Not only that, you’ll learn how to REVERSE the damage brought about by these illnesses.

Start living an active, healthy life for good, starting today - CLICK HERE

 

 

The Healthiest Non-Sugar Sweetener Your Body Needs

 “Everybody's got their poison, and mine is sugar.” - Derrick Rose

Imagine eating 170 pounds of sugar in a year. That would come to about half a pound in a day.

And that’s the equivalent of around 50 teaspoons daily.

You’re probably telling yourself that you couldn’t possibly be consuming THAT much sugar in such a short period of time.

But according to the United States Department of Agriculture (USDA), that’s pretty much what Americans are having in a given year.

If you’re having a hard time wrapping your mind around that statistic, think of it this way:

One serving of your typical soda already has eight teaspoons. And if someone’s chugging down 5-6 of these in a day, they’re close to the 50-teaspoon mark!

And that’s not counting “low-fat” food like yogurt, muffins and mayonnaise…

…those “healthy” energy bars and dried fruit snacks…

…or your favorite pasta sauces and skim lattes.

Those are just some of the sugar-laden types of food that are cleverly marketed as “healthy” meals.

Most stores and grocery aisles are CRAWLING with them.

And chances are you’re eating a good handful of these on most days.

That half-a-pound statistic doesn’t seem so crazy now, does it?

The Sweet Trap of Sugar

Before we get into the best non-sugar sweeteners out there, you’ll need to understand WHY you need to make the switch in the first place.

As you already know, excessive sugar consumption is detrimental to your health. But what makes it so destructive to your body?

Well, it starts with insulin.

You’ve heard people mention this hormone when they talk about conditions like diabetes, but here’s what you should know:

• When you eat anything with sugar, it goes into your bloodstream, which then spurs the pancreas, your insulin-making organ, into action.
• Insulin then gets busy by moving nutrients into your cells in order to store energy for later use. As for sugar (which is broken down into glucose), insulin also works to get it OUT of your bloodstream and bring down your blood sugar levels to normal.
• Some sugar stays in your blood, while insulin transports the rest into your muscles and liver.

Got all that?

In a healthy individual, this should be a balanced process that keeps them nice and fueled throughout the day.

For people who eat too much sugar however, things get off-track in a bad way.

If your system is already loaded with all that glucose (like in the muscles, liver and cells), the excess amount they consume has nowhere to go.

This is the point where your body is forced to turn that sugar into saturated fats, which is NOT a good thing.

What’s worse, you’ll also end up creating something called triglycerides in your system which compounds the problem.

After putting yourself through this abuse, your metabolism will “remember” sugar as your choice of fuel.

Ideally, you should also be burning fat aside from sugar. Instead, that fat is now taking up space around your gut (which increases your risk of heart disease) and other parts of your body.

This is bad news for your leptin, your appetite-regulating hormone. Your system produces this as a way of telling you that you’ve had enough to eat.

Once your blood turns into a cocktail of excess sugar and triglycerides, it “jams” the signal sent out by leptin. This means there’s nothing stopping you from eating past your limit.

This is called leptin resistance - and with this also comes insulin resistance.

You see, insulin transmits a signal of its own, which is directed to your cells.

It’s ordering your cells to store nutrients, which is fine under normal circumstances.

But with so much sugar already in your blood, your cells can’t take in any more.

Not unlike a cranky toddler, they dig in their heels and “resist” insulin’s efforts to feed it nutrients and energy.

So your pancreas also digs in its heels and pumps more insulin in your bloodstream.

As you can guess, this escalates the situation.

Your cells end up getting damaged from the struggle, triggering them to push back even HARDER.

And so they begin this back-and-forth dance, which creates a ripple effect across your body.

For instance, your immune system gets involved in this mess. They’ll try to contain the damage from the oxidative stress that your cells are now undergoing.

But when this goes on for extended periods of time, it leads to chronic inflammation. This opens the door to a host of complications.

This includes arthritis, diabetes, high blood pressure, cardiovascular disease and the big “C”.

Meet Cathy

So you can see how sugar can be a problem.

Most people aren’t aware of what’s going on behind the scenes. They mindlessly consume sugar, blissfully ignorant of their fate.

Cathy, a senior technician for the IT department of a financial institution, certainly didn’t think much of her sugar addiction.

In the morning, she’d have a low-fat muffin, ready-made oatmeal and a “lite” mocha frappe from the coffee shop a couple of blocks from her office.

For lunch, she’d have a bowl of pasta and a slice of pizza. She’d wash it down with low-sugar apple juice (and maybe a “light” iced tea if she was extra thirsty), plus a handful of dried fruit for dessert.

She’d have an energy bar and a couple of more frappes later on in the day to deal with the afternoon slump.

And when dinnertime rolled around, Cathy would have roasted chicken with honey sauce and salad drowning in sugar-loaded dressing.

With her leptin on mute, she’d then have low-fat frozen yogurt for dessert.

Only in her mid-thirties, it puzzled Cathy why she was always in constant pain, had brain fog and was constantly tired. At first, she brushed it off as stress from her demanding job (which fueled her emotional eating habits).

But something told her there was more to it than that. Even doing simple things started to hurt more than normal.

Her doctor then advised her to cut the sugar from her diet. For the first couple of weeks, she had terrible withdrawal symptoms, like tossing and turning in bed, feeling nauseous and being cranky all the time.

But after powering through this difficult time, Cathy ended up losing almost eight pounds.

She had limitless energy, got work done twice as fast and stopped having those terrible cravings.

It might seem impossible to quit sugar like Cathy did, but YOU can do the same – read on…

Breaking the Habit

Switching over to a sugar-free life (or one with WAY LESS sugar at the very least) isn’t fun and games.

You know too much is bad for you, but your body just can’t quit it.

To untangle yourself from the tentacles of the sugar trap, you’ll need to unlearn those poor eating habits.

And part of that is looking for a healthier replacement for industrial-grade sugar. To reduce your dependence, here are some substitutes worth looking into:

#1: Raw Honey

Humans have been consuming this since the dawn of time - including tribal groups who don’t have obesity or diabetes.

While raw honey is a natural food source, it’s important to note that it’s still almost half fructose (which is what makes processed food sweet), along with carbs and calories.

So while it’s not as bad as refined sugar, it’s best to use this sparingly.

#2: Organic Maple Syrup

It’s safe to say you shouldn’t bother with the likes of Aunt Jemima Syrup which has obesity-causing High Fructose Corn Syrup.

Maple syrup, in its organic form, has antioxidants and even zinc.

Being way less processed than its industrially-produced equivalents, this old-school sweetener is a better choice.

#3: Stevia

This is another zero-calorie sweetener that’s been around for hundreds of years. They’re derived from the plant Stevia rebaudiana, and it’s hundreds of times sweeter than conventional sugar.

However, look for the organic brand of stevia powder (which are raw green as opposed to grocery store white). This is to make sure you won’t get one that’s processed or filled with additives that can cause gas or make you feel bloated.

In fact, it’s best consumed in its raw form, which is stevia leaves.

#4: Chicory Root Sweetener

This might not be readily available in some parts of the world, but it is worth mentioning.

The great thing about chicory root is that it also doesn’t have calories or carbohydrates.

Better yet, it won’t cause your blood sugar levels to spike or trigger high insulin production.

Some brands offer varieties which can be directly used on your favorite foods or for baking. It even has probiotic properties which are good for your gut health.

#5: Sugar Alcohols

A little warning before you try them: not all are good for you, so tread lightly.

First off, you’ll want to avoid sorbitol, isomalt, mannitol, and maltitol. These won’t help you break your addiction to sugar because they still have fructose.

What’s more, they’re chemically processed. They have ingredients that will either stay in your gut or give you a bad case of gas.

Instead, stick to erythritol and xylitol. Erythritol only has 0.24 calories in each gram and is safe as far as your blood sugar levels are concerned.

It’s not necessarily beneficial otherwise, but at least it passes through your system without doing much else.

Xylitol, on the other hand, has about 2 calories for each gram and benefits your teeth and gums. And like erythritol, it won’t wreak havoc on your sugar or insulin levels either.

#6: Coconut Sugar

This one’s got a load of nutrients such as polyphenols, iron, zinc, calcium, potassium. It also has antioxidants which reverse cell damage from oxidative stress.

You get the sugar from the sap taken from coconut blooms. This is then evaporated into its crystallized form.

You also get the short fatty acids which are good for the brain (also found in coconut oil), and there’s blood sugar friendly inulin fiber as well.

#7: Monk Fruit

As the name suggests, this originated from the Far East where a group of monks first used this natural sweetener. It doesn’t have any calories or carbohydrates, and no regular sugar either.

Taken from the fruit pulp itself, monk fruit sweetener has both antioxidant and anti-inflammatory properties.

However, some brands add extra ingredients that reduce its healthy qualities. So, choose the purest and least processed version of this sweetener.

Closing Thoughts

While these sweeteners are healthy alternatives to refined sugar or table sugar, you shouldn’t start slathering your foods with them.

At the heart of it, they still contain sugar, even with the extra benefits.

And like what we just talked about, it’s NEVER a good idea to burden your bloodstream with too much sugar.

Moderation is key, so apply a little restraint while keeping your sweet tooth happy.

And I’d also like to point out that people living with certain health conditions like Type 2 diabetes shouldn’t be having them so much – or at all.

Consuming sugar – even the healthier kind – should always be on a case-to-case basis.

Always consult with your doctor if you have any conditions or if you’re trying to lose weight.

Now, we only covered a small part of why controlling your sugar intake is so important.

We’ve just scratched the surface, and seeing the whole picture could save your life.

There are far worse consequences to eating processed sugary snacks that you need to know about.

A lot of people think that it’s healthy to eat less, exercise more and help themselves to those “healthy” low-fat foods that are marketed to them.

The truth is that it’s this kind of thinking (which is shaped by major food companies) that’s KILLING more and more people every year.

There’s something rotten going on here, and this cutting-edge documentary series shows you how deep it goes:

INSERT LINK

 

Top 7 Vegan Diet Myths (And How to Address Them)

 “Vegan is just pure love. Love for animals, love for the planet, and love for yourself.”
― Mischa Temaul

Frank gave up eating meat and other animal products almost 10 years ago.

He’s in his late forties, and for the first three decades of his life, Frank enjoyed his burgers, grilled fish, milkshakes, cheese omelets and chicken nuggets.

But after talking to some friends and relatives who made the same choice before him, he decided to change his lifestyle and never looked back.

“It was hard at first,” Frank says, “but I kept reminding myself why I chose to do this in the first place.”

He tossed and turned at night, struggled with cravings and had headaches. Frank's emotions were all over the place, too.

Frank shared, “Now that I’ve made it to the other side, I can proudly say it was worth it.”

But after adjusting to his new lifestyle, there was one thing Frank didn’t expect.

After he took the vegan plunge, he had to deal with all sorts of questions from his family and friends.

They ranged from curious to well-meaning-but-kinda-annoying. And some were just plain rude.

“Making the transition was one thing. Explaining my choice was... quite something else,” Frank said with a smile.

He continued, “Luckily, the vegan folks in my community were super supportive. I learned how to educate non-vegans without sounding preachy or smug about it.”

Today, Frank enjoys his vegan life harmoniously with his non-vegans family and friends.

And he’s even convinced a few of them to make the switch! He still gets the occasional annoying question, but it doesn’t faze him now.

If you’re in the same boat that Frank found himself in - or you’re thinking of going vegan – you’d best learn about the 7 Most Common Vegan Myths (and How to Debunk Them):

#1: Plant-based foods will give you everything you need

One of the most common stereotypes about vegans is that they only stick to green leafy vegetables and nothing else.

This is harmful to new vegans because they end up experiencing nutritional deficiencies.

A lack of vitamin B12, for instance, is something vegans need to watch out for. That also includes other nutrients like iodine, omega-3, vitamin K2, taurine and vitamin D.

So the truth is that vegans need to get these from other sources like nuts, seeds, herbs and spices. Any diet needs a well-rounded variety of food to heal your body and give you the energy you'll need throughout the day.

#2: A vegan diet alone will keep you healthy

Like the last myth, you won’t hear this from a vegan critic – but it is harmful to vegan practitioners.

Studies do show that vegans tend to make healthier choices in general (e.g. not smoking and working out).

However, living longer doesn’t depend on ONE factor alone, like what you choose to put in your mouth.

And being vegan isn’t some unbreakable force field. This one thing won't magically shield you from cardiovascular disease and other sicknesses.

There are other aspects of your overall well-being that you also need to be on top of, such as:

- Regular exercise (what good are all those nutrients if you’re not putting them to use?)

- Managing your stress (mindfulness and meditation, anyone?)

- Having a social life 

- Not smoking (no amount of kale or broccoli will kill nicotine)

- Drinking moderately (a vice is a vice, no matter how you look at it)

Let me also add that just because something is labeled as vegan (e.g. vegan chips and cookies), that doesn’t necessarily make it healthy.

Some processed junk can pass off as vegan and wreck your health.

#3: Going vegan will be difficult

Like any other major change in your life, there’s going to be a period of adjustment. But it’s not as soul-crushingly hard as others would have you believe.

Sure, it might be a little challenging, but it’s nowhere near impossible.

Here’s something to consider: like Frank, a lot of people grew up on animal-based foods.

So they haven’t really paid attention to alternate food sources.

Most marketing and advertising focus on meat-based products. That gives meat-eaters less of a reason to think about vegan foods that are right under their noses.

This is probably the biggest thing that worries people who want to make the switch. They think that being vegan means eating a limited range of foods for the rest of their life.

But the truth is that they haven’t developed an eye for finding vegan food yet.

Nowadays, you’ll find just about any kind of food you want if you know where to look.

Healthy food stores (both physical and online) are popping up all the time, and they’re not as expensive as one would assume.

Even supermarkets are carrying more and more vegan-friendly foods on their shelves (but read the labels carefully!).

So yes, the grass is just as green on the other side – if not greener.

#4: “All vegans eat are (insert common vegetable here).”

This kind of overlaps with the first myth (which can sabotage newbie vegans’ efforts). Remember - vegans don’t just eat salads all day.

Vegans have a variety of other foods to look forward to. You’re not doomed to an eternal, flavorless limbo of eating beets or carrots.

On the contrary, you’ll get to enjoy burritos, peach turnovers, baked sweet potatoes and pasta. If you know what you’re doing, you can whip up a meal that’s just as hearty as non-vegan ones.

#5: You need to eat a ton of carbs after going vegan

First of all, a diet with carbs doesn’t necessarily mean you’re on the path to sickness.

That might hold true if you also enjoy a lot of processed foods and refined sugar. But you're not going to suddenly have spikes in your blood sugar levels - or turn diabetic - by eating carbs alone.

It's the processed foods that you need to watch out for. That applies to any type of diet, whether you choose to eat meat or not.

Having said that, you can still cut your carb intake while you're on a vegan diet.

Like I said before, there's more to going vegan than just eating vegetables.

Nuts like almonds, cashews and pecans offer low-carb goodness. At the same time, they provide you with good dietary fats that fuel your body and benefit your brain.

Coconuts are also made up of healthy fats that help your brain function well, along with a bunch of antioxidants.

If anything, you should equate veganism with variety. You'll be able to indulge in all kinds of colorful, nutrient-dense foods without the carbohydrates.

#6: Vegans are protein-deficient

Non-vegans usually associate meat, eggs and dairy with building muscle. And you might even think that skipping these foods will make you weak and frail.

But the truth is that there are plenty of world-class athletes living the vegan lifestyle.

Tennis champions Venus and Serena Williams both went vegan. NFL player David Carter also made the switch.

They did it to improve their athletic performance - and it's helped them flourish in their respective careers.

With enough research and planning, you'll get all the protein you need from plant-based sources and other vegan foods.

This includes artichokes, broccoli, Brussels sprouts, kale, spinach...

...as well as walnuts, pine nuts, hemp seeds and chia seeds.

And that's just the beginning.

You won't have to worry about not having enough protein in your body after you've taken the plunge.

#7: Vegans need to eat substitutes for meat and other strange-looking food

Yes, there are “veggie meats” out there, but they’re not really a substitute for anything. You could use them initially while your taste buds haven’t quite made the leap to the vegan diet just yet.

But for the most part, going vegan is about sticking to whole foods that are actually quite affordable. The fancy stuff you see at health stores isn't the main course (although they’re nice to have).

The reality is that it only takes a little bit of planning in advance to figure out what you want to eat.

Vegan recipes are surprisingly simple and easy to look up. You don’t have to be a world-class chef (or even work in the culinary world) put together a rich, wholesome meal.

You just need to list down the ingredients beforehand so you won’t feel lost at the grocery. There's a ton of vegan-friendly foods and information resources that will make it easy for you to go vegan.

Living a Life Built on Good Eating Habits

I hope this clears up the biggest misconceptions of the vegan diet for you.

At the heart of it, any diet can make you healthy or unhealthy. It all depends on finding that balance and choosing the best components of whatever diet you go with.

A vegan one has the incredible potential to keep you strong, nourished and protect you from a lot of modern diseases.

You just need to be mindful of what you eat (including vegan-friendly foods that aren’t necessarily healthy).

And when you do decide to make the switch, don’t feel like you have to defend your choice.

When people do ask questions or drop these myths on you, the key is letting them know you’re doing it for your own reasons.

More importantly, let them know that it works for YOU.

But even if you ultimately decide that going purely vegan isn’t your thing, that’s ok! You can still incorporate non-vegan food into your diet and live a long, healthy life.

But remember, processed foods aren’t good for ANYONE - vegans and non-vegans included.

And while you’re here, you should also take the opportunity to learn exactly why the modern Western diet is wrecking everyone’s health.

I highly recommend you check out this groundbreaking documentary series now:

INSERT LINK

These 12 information-packed episodes will take you on an eye-opening journey through the dangers of sugar and other processed foods. These are the factors that help sicknesses like cancer and diabetes to THRIVE in today’s times.

On top of that, you’ll also learn how the right food habits can REVERSE these life-threatening conditions.

Watch it now – CLICK HERE

 

What is the BEST breakfast for Weight Loss?

Eating a morning meal is a healthy habit for everyone, and it’s especially important if you're watching your weight or trying to lose weight.

While it sounds counterintuitive to lose weight by eating, the truth is we need fuel. Eating the right fuel will help us burn energy better and feel more energetic.

But why eat breakfast? Is it really necessary? You might consider yourself one of those people who don’t need to eat within an hour or two of getting up.

Well, research has proven that regular breakfast eaters are leaner than people who skip breakfast.

Even more than that, dieters are more successful at losing weight and keeping it off when they eat breakfast.

Breakfast literally means “break fast”, or breaking your nightly fast. When you don’t eat in the morning, your metabolism stays in reserve mode.

Your body thinks it needs to conserve energy, hang onto fat and calories, and keep you protected from lean times.

People who eat breakfast on a regular basis get more of the important nutrients, like fiber and vitamins.

Bottom line: if you want to be healthy, fit, maintain a healthy weight, or lose weight, eat breakfast!

And I have another surprise for you...

Have a bigger breakfast

Yes, not only am I suggesting that you eat breakfast, I’m recommending that you eat a big breakfast.

It’s not just to make your mom and grandma feel good and not worry about you.

Science has shown us that eating a larger morning meal means more calories at the time, but it also results in more efficient weight loss.

In a recent weight loss study, one group of people ate 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner.

So they ate their biggest meal early and ate less for lunch, and then even less for dinner.

The other group went the opposite way, and ate 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner. 

The two groups kept this up for 12 weeks. Notice this was a reduced calories diet, and both groups ate the same amount of calories, just arranged differently throughout the day.

After the 12 weeks, they weighed in. The first group who ate big in the morning and small in the evening had lost two and a half times more weight than the other group.

It’s amazing that you can affect your weight loss results so much by when you eat your calories.

Our metabolisms are most efficient in the a.m. so that’s when we can eat more and burn more of it.

So if you eat a big breakfast, you can fill up on protein and foods that will give you energy and help you fill full so you don’t eat unhealthy food throughout the day.

You can also use fruit to get really full while not eating as many calories, so you could have a large breakfast and feel full clear through lunch.

This information also tells us that if we have a big dinner, we’re burning those calories much slower.

That’s why late night snacking is really bad for our waistline—not only are we eating late, but we’re probably eating high calorie foods that aren’t healthy.

Having a big breakfast can help switch your appetite around so you’re eating to fuel your day, instead of eating late to fuel weight gain.

But what breakfast will really help you accelerate your weight loss?

The Breakfast: two eggs, black beans, chopped tomatoes or salsa, and an avocado

For this breakfast, you can cook the eggs any way you like: fried, scrambled, or hard boiled.

A delicious way to eat this breakfast is an Southwestern omelet filled with black beans, salsa, and a little cheese. Top with the avocado for healthy fat.

You might mix the black beans with the eggs, or just the salsa and avocado.

And you can actually add in a piece of fruit, or save that for a mid-morning snack.

Remember, eating a bigger breakfast is perfectly okay. You’ll have more energy for the day, have a clearer head, and won’t be hungry.

Then you can have a smaller lunch, and even smaller dinner, and lose weight!

On this meal plan, you’ll wake up hungry and ready to fill up on a healthy protein breakfast that will keep your metabolism running fast.

You don’t have to take my word that this weight-loss breakfast works; let’s look at each item to see how it helps you fast track your diet.

Eggs

Two large eggs have a whopping 13 grams of protein.

Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline.

Choline actually attacks the gene mechanism that triggers your body to store fat around your liver, according to Zero Belly Cookbook.

People can lose weight eating eggs for breakfast even when they mix them with potatoes.

One tester had egg hash for breakfast for 3 weeks. She lost 11 pounds and 4 inches from her waist.

Black beans

These beans are considered nature’s health food because they’re packed with fiber and protein.

This is critically important if you are trying to lose weight and can’t stand feeling hungry all of the time.

They’re packed with soluble fiber, a powerful belly fat fighter, so beans will not only fill you up for hours but also help slim you down.

You might be worried about beans causing gas, but you don’t have to eat a huge amount to feel full and get the health benefits.

Additionally, eating some black beans with eggs and avocado isn’t as likely to cause gas as eating a lot of beans by themselves.

Wake Forest Baptist Medical Center researchers found that for every 10 gram increase in soluble fiber consumed daily, study participants’ belly fat reduced by 3.7% over five years.

Avocado

Avocado is actually a fruit. To be more specific, it’s a single-seeded berry native to Mexico.

But you might call it a fat instead of a fruit because it has 322 calories and 29 grams of fat.

That’s all good mono-unsaturated fat, though, so it offers some amazing health benefits.

One of those benefits is keeping hunger at bay.

An avocado or scoop of guacamole may be one of the most effective hunger-squashers out there.

In a study published in Nutrition Journal, participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterward.

You might cut your food intake by almost half just by eating an avocado early in the day!

A study in the Journal of the American Heart Association studied 45 overweight people who went on 1 of 3 different cholesterol-lowering diets for 5 weeks.

The first diet was lower in fat, with 24% of total calories coming from mostly saturated fat, and this diet didn’t include an avocado.

The second diet had 34% of total calories coming from mostly saturated fats, and still did not include avocado.

The third diet was also 34% of calories from fat, but this last one replaced some of the saturated fats with one whole Haas avocado per day.

So we have a lower fat diet, and then 2 diets with the same amount of fat. That fat is from some of the same kind, but the last diet has only part of the fat replaced by an avocado.

After 5 weeks, the dieters eating avocado as a part of their fat intake had LDL cholesterol levels that were 13.5 mg/dl lower than the first, or low fat, group.

That reduction will fight and reverse heart disease along with helping people lose weight.

Tomatoes

There’s nothing like a sun ripened, fresh tomato.

If you’re not a fan of tomatoes, you probably still like salsa—and spicy food also offers health benefits, extends life, and speeds up your metabolism.

Salsa goes so well with eggs and beans, too. When the season is right, you can get fresh salsa, or even grow your own tomatoes, peppers, and cilantro for an amazing and super fresh topping.

Tomatoes are full of antioxidants and help you to lose weight, partly because they reverse leptin resistance.

Leptin is a protein which regulates metabolic rate and appetite, so if it’s off, our bodies struggle to shed extra weight.

Take note, adding ketchup to your eggs and beans is not the same thing. Ketchup is tomatoes cooked down and mixed with corn syrup or sugar. A little bit might not be bad for you, but you’re way better off by eating fresh tomatoes or salsa.

Eating healthy

Many of us don’t like the idea of having the same thing for breakfast all the time.

You can vary how you put this breakfast together, and it’s also okay to have something different sometimes.

Of course, if you start seeing the pounds fall off, you might find yourself feeling enthusiastic about eggs and beans again.

Other healthy breakfasts that can help you lose weight are whole grains with berries, and nuts for protein. You can still have an avocado for healthy fat, and that will curb hunger pangs till lunch.

You might try beans, avocado, and salsa some days, or find other ways to incorporate these weight-loss superfoods into your breakfasts.

Try the big breakfast plan for a few weeks and see what happens—you’ll be happily surprised!

Want to learn even more about losing weight and feeling great? Go on over here to watch the trailer for a new 8-episode docuseries that covers all of this and MORE.

You can eat to feed your good health. This series will redefine everything you thought you knew about eating right and staying healthy for good – CLICK HERE to watch it now.

 

What Your Gas Is Trying To Tell You

Gas isn’t the most polite dinner topic, but it’s a strong indicator of what’s going on inside your body.

So while you may not want to discuss it with friends, it’s a good idea to notice what’s going on with your body so you can discuss it with your doctor should problems arise.

It’s almost strange that it’s so taboo to talk about. Passing gas is, after all, a natural part of the human digestive process. Gas even helps your food go through your digestive track. It’s just a part of life.

However, if you’re experiencing stomach pain, pressure from gas, very smelly gas, or passing excess amounts of it, your body might be telling you that something is off.

You don’t have to live with unwanted stomach symptoms. A working knowledge of what’s what when it comes to gas is a great first step in taking control.

You probably have the normal questions, such as: What’s normal and what’s cause for concern?

Let’s look at both, along with causes for gas, and when to see your doctor.

Healthy amounts of gas

Passing gas is a sign that we’re healthy. Men tend to pass more gas, and more often, than women.

Smokers, too, pass more gas, although science isn’t sure why.

The average person passes gas more than 10 times a day. This varies, of course, and is affected by diet and other things.

Gas without a smell is usually from swallowed air. We swallow air when we eat, drink, and chew gum.

Other gas is created when the bacteria in our gut break down food.

Foods that cause gas

Any food can cause gas if you’re sensitive to it. We’ll discuss that soon.

Foods that cause more gas in general are:

• Apples
• Artichokes
• Asparagus
• Beer
• Broccoli
• Brussels Sprouts
• Cabbage
• Carbonated beverages
• Carrots
• Cauliflower
• Celery
• Corn
• Cucumbers
• Dried beans, peas, and lentils
• Eggs
• Onions
• Pears
• Peas
• Potatoes
• Radishes
• Red Wine
• Rutabaga
• Sorbitol
• Supplements: glucosamine contains sulfates
• Turnips
• Wheat
• Water with sulfate in it, such as well water, will make gas smellier
• Whole grains
• Xylitol

Some of these foods even cause urine to smell differently, such as asparagus.

Some sweeteners, usually considered more natural than artificial sweeteners, can cause gas and even diarrhea in higher doses.

Excess gas and its causes

Do you eat quickly? Or on the run?

If you’re eating quickly, while chatting, or in an attempt to multitask, you’re probably swallowing more air.

Some people tend to eat quickly. The next time you eat with others, notice if you generally finish earlier.

You might also have times when you need to “scarf down” your meal due to a time crunch.

Try to slow down when you eat and chew your food longer to see if it helps with excess gas.

If you chew gum on a regular basis and notice you have extra gas, a first step is cutting back on gum to reduce gas.

If changing your eating habits changes your gas, you can simply monitor the problem.

Adding more fiber to your diet will also lead to more gas at first.

If it’s not painful or causing pressure, it’s probably nothing to worry about.

There are many over-the-counter chewables and liquids that help relieve gas.

If you know you upped your fiber, or you have bad gas that goes away, you usually don’t need to go to the doctor.

However, excess gas can indicate a bowel problem, such as an intolerance to dairy or gluten. 

You can usually tell the difference because, if you have a food insensitivity, you’ll also have stomach pain and gas that smells more.

Stomach pain that sticks around for more than a few days is a reason to see your doctor.

Meat and gas issues

Some meats contain sulfur, which causes smellier gas. You might have noticed this with certain meats if you’re more sensitive.

And many meats have hormones and antibiotics added to them.

Lidia thought she had issues with eating chicken. Sometimes it made her very gassy.

She went on an elimination diet and then added chicken back in.

What she finally uncovered was that chicken gave her gas sometimes but not all the time, so it was more likely that the hormones and additives in some meats were causing the problems.

She stuck to free-range, organic chicken after that and the problem went away.

That’s one example of how you can learn to read your body by keeping track of what you eat and how it affects you.

Constipation also causes excess gas.

Being constipated can be annoying and even painful, and it often causes more gas with a stronger smell.

That’s because waste is mainly made up of bacteria, so when you’re constipated, there’s more bacteria sitting in your gut, fermenting and releasing fumes.

Drink plenty of water, eat more fiber, and exercise to relieve the problem.

There’s over-the-counter medicine to help with this as well, although you can usually fix it yourself.

Prolonged constipation might indicate another medical problem, so if you don’t find relief after a week, talk to your doctor about it.

Smelly gas

A foul smell might indicate an imbalance in the gut biome, or the source could be the food itself.

Some healthy foods that are high in sulfate, like broccoli, cauliflower, almonds, and Brussels sprouts, produce smellier gas.

Sulfate is actually the culprit behind most smelly gas, so controlling how much you ingest helps with the smell.

Sulfate is in well water, some supplements, beer, wine, milk, and juices from apple, grape, and tomatoes. 

Meat and dairy also has a sulfur compound called mercaptans, and that can lead to smelly gas as well.

Treatment for smelly gas can include:

• Exercise (which also helps constipation)
• Dietary changes to avoid trigger foods
• Digestive enzymes like Lactase and Beano
• Food sensitivity testing and an elimination diet
• Prebiotics from prebiotic-rich yogurt or supplements
• Antacids or H2 blockers if reflux is present

Some people are aware that they’re somewhat lactose intolerant, and consuming dairy will cause more gas, but the symptoms go away.

The truth is, many people probably know certain foods cause gas, but that doesn’t mean they avoid them. It’s possible to plan ahead and not eat that food at a big event or before going to work. .

Most adults become lactose intolerant to some degree. Even if you’ve always been able to consume dairy, that can change as you get older.

As you become an adult and age, you have less lactate enzyme available in your system to digest milk.

If you get an upset stomach every time you have milk or cheese, eliminate all dairy from your diet for a few days and see if you feel more comfortable.

When gas comes from a food, it usually happens a few hours to 12 hours later, and then goes away.

But if you’re dealing with foul smelling gas that’s lingering, it’s time to think about your gut health.

You have foul smelling gas on a regular basis

If your stomach has trouble breaking down certain foods, it’ll let you know via gas.

With gluten insensitivity, Celiac’s disease (extreme sensitivity to gluten) or other autoimmune disorders, the stomach might be breaking down the lining of the small intestine.

Signs that you might have a problem with gluten include:

• Bloating and abdominal pain
• Diarrhea and/or constipation, foul smelling feces
• Headaches
• Brain fog
• Skin problems such as psoriasis, alopecia (hair loss), and rashes
• Depression, which is more common among people with Celiac Disease, possibly due to changes in gut biome or serotonin levels
• Weight loss
• Deficiency in iron, folate, or vitamin B12
• Family history – if a parent or sibling has been diagnosed, it’s smart to get tested.

Many symptoms for different stomach issues overlap, so it’s a good idea to have tests run and find out what’s bothering your stomach.

Doing an elimination diet at home will also help you discover what foods cause problems.

And remember, when trying an elimination diet, you should look at additives too.

Many people are sensitive to artificial food dyes, preservatives, hormones, antibiotics, and other additives.

Many foods have wheat and gluten even when it doesn’t seem logical, like licorice. Wheat and corn starch are both used to thicken many commercial foods.

The small amounts of additives in packaged foods are enough to add up and cause stomach issues, including smelly gas.

When to see your doctor

Gas by itself can often be fixed at home. You can discover the cause with a food diary or an elimination diet.

If, however, you have pain and other stomach issues, and the problem persists, it’s much better to visit the doctor than to continue to suffer.

Take any information you’ve written down about symptoms and foods that bothered you.

Hopefully you’ll be on your way to feeling better soon.

Want to learn more about keeping your biome healthy? Click here now.

You’ll want to know about what happens with the food we eat and how our biome affects our health. CLICK HERE to watch it now.

 

Who Really Shouldn’t Be Eating Eggs?

“If we are creating ourselves all the time, then it is never too late to begin creating the bodies we want instead of the ones we mistakenly assume we are stuck with.”
― Deepak Chopra

For the better part of history, humans have had a good relationship with eggs.

Even before ancient times, we’ve been consuming this nutrient-rich food.

It’s rich in amino acids, packed with protein, and only contains 70-80 calories.

Protein helps muscle growth, as well as connective tissue in your body. It’s also an essential building block for other parts of the body like your bones, teeth, skin and hair.

On top of that, eggs (particularly the yolk) deliver a lot of vitamins and minerals. This includes vitamins A, B12 and E, along with riboflavin, selenium and zinc.

You’ll also find lutein and zeaxanthin. These aren’t just good for the eyes – they also speed up your brain’s cognitive performance.

Best of all, egg yolk has choline which is crucial to maintaining your heart, brain and even your cells.

And here’s the kicker: eating eggs actually decreases cholesterol levels because of choline.

Recent studies have documented the benefits of eggs. In 2013, researchers at the University of Connecticut found that eggs helped people with metabolic syndrome by increasing their insulin sensitivity (which is a GOOD thing!).

(Dietary) Fat-Shaming: The Case Against Eggs

But then things took a dark turn for eggs in the post-World War II era.

Thanks to numerous studies done after the 1950s, all types of fat came under attack.

This led to the widespread belief that eating fatty foods was bad for you. It was thought that it blocks the arteries, and this perception still resonates today.

High levels of cholesterol were linked to cardiovascular disease and other epidemics like obesity and other illnesses.

However, this wasn’t the issue because high cholesterol is indeed life-threatening.

The problem was that these studies were skewed. They obscured the fact that the real culprit was overconsumption of grains and carbohydrates.

So everyone and their mother raised their torches and pitchforks against ALL types of dietary fat.

And so eggs were put in a bad light along with other "persecuted" foods in this dietary witch hunt.

Turning the Tide

However, there was other research done during the same time that disputed the status quo.

Slowly but surely, these opposing voices helped people realize that there was more to the fat puzzle than they first thought.

As it turned out, cutting down on protein-rich and fatty foods was a nutritional step backward.

Eating too many grains and processed sugar was the real cause behind diabetes, higher cholesterol levels and other conditions!

More importantly, they woke up to the fact that NOT all fats are created equal.

Saturated fats, while potentially harmful, can’t do much damage if you’re eating a low-carb and low-sugar diet. It’s even better if you’re also getting fiber and omega-3 from fruits and vegetables.

(And just so you know, your typical egg has less than 2 grams of saturated fat, so no real threat there.)

Meanwhile, polyunsaturated and monounsaturated fats are good for the body. They help deliver nutrients between cells, contribute to brain growth (fun fact: our brain is mostly made up of fat!) and offer other nutritional benefits.

But if eggs are good for you, then why are some people still AVOIDING them like the boogeyman?

And that brings us to the question of the hour…

Should YOU stop eating eggs?

The answer boils down to a couple of basic factors.

According to a study by the University of Texas, approximately 1.7% of people living in the United States have egg hypersensitivity.

(Interestingly enough, the study also indicates that “Approximately 70% of children will outgrow egg allergy by 16 years of age and children are able to tolerate well-cooked eggs sooner than uncooked eggs.”)

However, even if you are one of those people who have a less-than-ideal reaction to eggs, you should know that there are varying degrees to this:

First of all, there are people who experience extreme symptoms like vomiting, swelling and other signs of an allergy.

Those who fall under this category should steer clear of eggs altogether.

There’s no sense in risking your safety when you can have an alternate source of protein and other nutrients.

Cases like these are often linked to a more serious condition (which we’ll be getting into in a bit).

But then there are people who produce histamine in their bodies as a response to eating egg yolk.

The symptoms of histamine intolerance aren’t the same as a full-on allergy. They’re not life-threatening, but they include feeling bloated and nauseous, as well as mental fatigue.

In this case, you might find that cutting out the yolks will make those less severe symptoms go away.

The Plot Thickens

Now, there’s another layer to egg intolerance that you need to know about.

As mentioned earlier, some people who can’t eggs at all – neither yolk nor whites.

The reason for this is a specific enzyme in eggs called lysozyme.

The main function of enzymes like this is to keep the egg yolk safe from potential threats such as bacteria. It cuts down these bacterial invaders on a cellular level.

But the problem is its ability to slip through the gut barrier, the protective layer found in the small intestine. This keeps out potential threats from entering your bloodstream.

The gut barrier is made up of a cocktail of saliva, gastric acid and pancreatic enzymes. This is designed to destroy foreign threats (e.g. bacteria, parasites, pathogens, etc.).

If this fails for some reason and harmful elements still get through, there’s another defense mechanism in place. This is a tightly-knit layer of epithelial cells called enterocytes which keeps out potential invaders.

Lysozyme binds with otherwise harmless complexes and survives the digestion process. So it slips in unnoticed and completely gets through the gut barrier.

This isn’t a threat in itself because humans actually produce lysozyme. What makes this particular enzyme dangerous is that it also binds to harmful bacteria.

So it unwittingly acts like a Trojan Horse, bringing in invaders into the bloodstream.

Auto-what Disease?

Even if lysozyme does make its way through the epithelial cell shield, it still wouldn’t be a problem for healthy people.

Assuming you have a healthy, functioning immune system, your cells would be able to push back bacterial threats that made it past the border.

Inflammation is your body’s usual response as it’s a defense mechanism to deal with the security threat in your gut.

What happens here is that your body orders your white blood cells to subdue the attackers and prevent further damage.

But for people with autoimmune disease, this is bad news.

When lysozyme gatecrashes the party with its unwanted guests, autoimmune sufferers produce autoantibodies as a response.

These are different from regular antibodies which only target specific bacteria and other harmful pathogens.

On the other hand, autoantibodies can’t tell friend from foe. This can have serious consequences.

When someone has too many autoantibodies, their immune system will start to turn on their own body.

This is the essence of autoimmune disease.

Autoantibodies target healthy tissue which leads to excessive inflammation and pain. It can also lead to organ degradation such as in the pancreas (a.k.a. Type 1 diabetes) or even throughout the whole body (such as with lupus).

Fighting the Barbarians at the Gate

Thus, people who have autoimmune disease can’t have eggs. Otherwise, their immune system will go haywire.

And by “haywire”, I mean a host of conditions like rheumatoid arthritis, psoriasis, multiple sclerosis, vasculitis (inflammation of the blood vessels) and celiac disease.

What makes this problem even trickier is that drugs only manage the immune system and suppress inflammation.

They don’t actually stop the body from creating those nasty autoantibodies in the first place.

Here's something more alarming: the Autoimmune Related Diseases Association (AARDA) estimates that 1 out of 5 people in the U.S. currently have autoimmune disease.

That comes to a total of 50 million people living with this condition.

In a perfect world, everyone can eat eggs and make use of its nutrients.

But with immune system problems getting more and more common, this is sadly NOT the case.

Thanks to the staggering amount of unhealthy, processed foods that we’re consuming by the truckload…

…more and more people are paying dearly for their poor eating habits.

Most folks don't understand that the human body was designed for a different time.

This was when we used to eat whole, unprocessed foods that gave our bodies what it needed.

But today, scientists figured out how to take those foods and chemically transform them into an unnatural state.

And now our bodies are struggling because of the abuse we put it through.

Your taste buds might like these artificial treats, but they wreck your gut’s natural defense mechanism.
As such, your immune system suffers as a whole.

Once you let those invaders through the gates, the party's over for you.

But there is hope.

With the power of the RIGHT food, you can start healing yourself and reverse the damage inflicted by the Western diet.

This cutting-edge documentary series will show you why most of today's foods are addictive (even more than heroin!):

INSERT LINK

But more importantly, it will teach you how to break the spell for GOOD.

Once you keep these “Frankenstein foods” out of your life permanently, you can take back your immune system…

…rebuild your gut barrier…

…and eliminate threats like diabetes and cancer forever…

It all starts by watching this video today – CLICK HERE

 

The Truth About Paleo

“An organic cookie is still a cookie.” - Gary Collins

Emma has been fit for most of her life. Even when she had her third child with her husband, Freddy, she always made time for running, swimming and hitting the gym.

Between work and the kids, Emma’s plate was full for most of the week. In spite of that, she still managed to squeeze in some “me time” to keep herself active and healthy.

But now that she’s in her mid-forties, things have changed a bit. Emma finds that she’s not going as fast or as long as she used to.

And although she was at 160 pounds, Emma’s goal was to lose at least ten more pounds to get back to her old weight.

The other thing bothering her was a nagging trick knee. Emma didn’t pay any attention to it before, but it had gotten progressively worse over the years.

It had gotten to a point where it hurt so much that she couldn’t go to the gym.

Concerned about what was going on, Freddy suggested that Emma see their doctor, or “Doc Doug” as they called him.

So they had her knee checked, but the scans revealed nothing other than inflammation.

Emma was pretty careful when she worked out, so they ruled out an injury.

After going over Emma’s results, Dr. Doug referred her to a friend of his who was a nutritionist.

At first, Emma scoffed at the idea. She thought, “What does food have to do with it? I eat pretty healthily. Why can’t he prescribe me something for my inflammation?”

But as it turned out, Dr. Doug’s friend did the trick.

Dr. Mel, who specializes in Paleo nutrition, helped Emma in MORE ways than one.

They had several discussions about Emma’s diet, and from there they were able to pinpoint the culprit behind her pesky inflammation.

Even though Emma thought she ate “healthy,” but she also snuck in all sorts of processed, sugary food in her diet.

She often had vegetables and fruits, but Emma also liked to snack on cupcakes, Oreos, Snickers and other sweet treats before AND after meals.

She also had a good serving of grains and legumes, plus energy bars and “low fat” health food as well.

So, Dr. Mel advised Emma to restructure her eating habits and remove all the inflammation-triggering food from her diet.

To do that, she suggested doing a Paleo-based eating plan.

Emma scoffed again. “The ‘caveman diet’? Is that really going to help me?”, she thought to herself.

But just over a month later, Emma was a new woman.

She had the energy and figure to give her twenty-year-five-old self a run for her money.

Better yet, Emma stopped being cranky when she didn’t have her sweet snacks yet...mainly because her cravings came to a halt.

Her skin and hair glowed, and the brain fog went away.

And best of all, her trick knee disappeared - it was as if she never had it in the first place!

Paleo: Not Just Another Dietary Buzzword

Emma is hardly an isolated case. Thousands of people from all walks of life have made the same switch and vastly improved their lives as a result.

Whether you’re a twentysomething trying to get through your last year in college, or a retired grandparent who wants more energy throughout the day – going Paleo is possible.

This primal approach to eating isn’t a one-size-fits-all solution.

Instead, it’s a customizable diet that follows some basic guidelines of what to have on a daily basis.

So, there’s plenty of legroom within the Paleo umbrella of eating to keep you healthy and shield you from diseases.

As far as the general public is concerned, the Paleo diet is a new concept. It had only taken off in last decade and a half in the form of books and websites.

But the scientific roots of this concept go way back. In fact, there have been thousands of studies done in the past that led to the culmination of Paleo-based nutrition.

For instance, Charles Darwin, the father of evolutionary biology, came out with “Origins of the Species” in 1859.

It was here where he discussed the basic concepts of natural selection. He stated that this is a mechanism that allows a species to evolve.

And nutrition has a lot to do with this process. His work laid the foundations for evolutionary and Paleo-related studies over the next hundred years.

For instance, Dr. Weston Price came out with a book in 1939 called “Nutrition and Physical Degeneration, A Comparison of Primitive and Modern Diets and Their Effects.”

He was one of the first researchers who established the idea that the modern Western diet was, in fact, wreaking havoc on human health.

He observed that many indigenous tribes who didn’t eat processed food were the picture of excellent health. This included people from all over, such as Africa, Alaska, Canada, and the Polynesian regions. 

And here’s the kicker – Dr. Price also found that their health took a sharp dive once they started partaking in the convenient comfort of Western food.

In Damon Gameau’s 2015 documentary “That Sugar Film,” he echoes the same point. He discovered that an aboriginal community in Amata, South Australia experienced the same devastation.

After Coca-Cola and other modern food products altered their diet, rates of obesity, heart diseases and kidney problems skyrocketed.

In the mid-80s, a revolutionary study put Paleo eating in the spotlight. Dr. Boyd Eaton’s paper “Paleolithic Nutrition: a Consideration of its Nature and Current Implications,” caught the attention of the global scientific community and the general public.

Thanks to his work, it drove home the point that from an evolutionary standpoint, humans aren’t suited to an agricultural-based diet. He noted that our ancestors didn’t consume grains to live full, healthy lives.

And like I said, these studies and other bodies of work are only one of the thousands that lead to the same truth:

Paleo, not processed, is how we’re meant to eat.

And if this is a “trend”, then it’s one that’s millions of years in the making.

The Primal Truth of the Matter

The best way to explain what Paleo is to you...

...is telling you what it’s NOT about.

In spite of the ‘caveman’ label that often comes up, switching to this new lifestyle doesn’t mean living like one in the literal sense.

As an inhabitant of the modern world, you surf the internet, enjoy your morning espressos, and fly in a shiny metal tube several thousand feet above the ground.

You don’t have to give up any of those things.

What you do need to cut from your life are the processed foods that taste awesome but have ZERO nutrition.

The modern food industry has come up with all manner of products that are technically edible but aren’t designed to actually give your body what it needs.

Instead, they’re loaded with synthesized compounds and flavors that go to town with your hardwired senses.

Your brain may perceive that bag of chips as salty and crunchy...

...but they don’t deliver the nutrients to sustain your fundamental biological processes.

And that brings me to an important point: your body is just not designed to take on this nutritional abuse.

Human physiology isn’t meant to ingest these processed substances. They mess with your natural cravings connected to your survival instincts.

Instead of having a piece of fruit that has the sugar AND fiber to keep you healthy and fueled...

...you’ve replaced it with a tall Mocha Frappuccino that’s a hundred times sweeter with none of the nutrients you need.

Some might say that people from that prehistoric time lived short lives. But that had to do more with other factors like dangerous living conditions and the absence of medication.

And no, Paleo doesn’t mean eating tons of meat to get your protein.

Balance is one of the basic tenets of this diet, so there’s going to be far more plant-based food on your plate than just meat.

Given the solid scientific research that was done over the decades that support Paleo eating...

...it has less to do with re-enacting what our ancestors did on a daily basis...

...and more about eating natural, whole foods that are designed to help our bodies THRIVE.

Getting Out From Under the Western Diet

In today’s fast-food dominated world, we’re sicker and fatter than ever.

The National Center for Health Statistics found in 2014 that 70% of adults aged 20 and over are overweight - including those who are obese.

And I don’t have to tell you the health risks associated with this epidemic.

What you do need to know is HOW the food industry today is contributing to it.

With the staggering amount of processed and sugar-laden food in our daily lives, it seems impossible to escape this trap.

But there is a way to break the spell.

Arm yourself with facts, and understand how precisely modern food is destroying our health.

This cutting-edge documentary series explains it all:

Learn What “Frankenstein Foods” Do to Your Body – and How to Quit Them For Life – CLICK HERE

 

Can Diet Cure Autoimmune Disease?

“Optimal functioning of the immune system, it turns out, is dependent upon feeling good.”
- Dr. Marcey Shapiro, MD

The National Institutes of Health (NIH) says that 23.5 million Americans suffer from autoimmune disease (AD). And according to their estimates, it beats cancer patients by a long stretch, who are at 9 million.

Autoimmune disease even beats heart disease, which is “only” at 22 million.

On the other hand, the American Autoimmune Related Diseases Association (AARDA) says that 50 million is the correct number.

According to them, the NIH only included “24 diseases for which good epidemiology studies were available.”

As of today, there are 80 known conditions related to autoimmune disease.

And as widespread as this disease is, not many people fully understand how it works – let alone know what it is.

 

Who Guards the Guardians?

The story of autoimmune disease begins in your gut. Deep in your small intestine, you’ll find a gateway that keeps your bloodstream safe.

This is the gut barrier, and it’s a lining made up of different barriers. It includes gastric acid, mucus and a wall composed of epithelial cells.

There’s another contingent in place for good measure, which is your friendly gut bacteria.

They’re in the TRILLIONS, and their job is to help with digestive functions like breaking down the food you ate.

And more importantly, these guys suppress the growth of harmful microorganisms and keep the bacterial tide in YOUR favor.

So, they all work together as a highly sophisticated security system. They let in the good stuff (like nutrients and vitamins) and keep out the bad stuff (like viruses and bacteria).

But if something goes wrong with one of the components of this intricate defense network, this leads to all sorts of immunity problems.

This is known as a “leaky gut.”

And when bad bacteria and other threats manage to exploit weaknesses in your gut barrier, they can get inside your body.

Not just inside your gut, but in your bloodstream.

Once that happens, your immune system launches an attack against these external threats. It’ll send in antibodies to meet these invaders, but it can get ugly if this goes on for too long.

A leaky gut lets too much bad stuff in, and it puts your immune system on full alert all the time. And if this natural mechanism gets worn out, you’re in trouble.

This constant, heightened state of alert is called chronic systemic inflammation.

Since your body is so busy dealing with those invaders breaching your gut barrier, it will take longer for you to heal injuries or fight infections.

Normally, your immune system should only destroy actual threats like viruses and other harmful bacteria.

But with all the chaos going on, foreign invaders can trick your body into attacking itself.

What happens is that they pull a trick known as “molecular mimicry.” These intruders can disguise themselves as healthy, normally occurring cells inside your own body.

Many studies have documented this phenomenon.

The University of Utah did a study called “Molecular mimicry as a mechanism of autoimmune disease” which says that some foreign antigens share the same sequence as the body’s antigens.

So, once these impostors break through, your immune system will target your healthy cells rather than those external threats.

This is how autoimmune disease starts - and it affects many regions of the body, such as:

•    Adrenal glands
•    Digestive tract
•    Blood vessels
•    Red blood cells
•    Skin
•    Thyroid
•    Pancreas
•    Nervous system
•    Connective tissues

And depending on which organs are affected, this can lead to conditions like:

•    Autoimmune hepatitis
•    Crohn's disease
•    Rheumatoid arthritis
•    Lupus
•    Multiple sclerosis
•    Psoriasis
•    Vitiligo

In other words, your body has turned on itself.

So, how do you STOP the system meant to protect you from doing you HARM?

That brings us to the next point...

 

Good Food = Happy Gut

As you’ve just learned, the problem starts when a leaky gut lets in these troublemakers into your bloodstream.

So your first priority is to close the breach and fill in those cracks in your gut barrier.

The stronger your first line of defense is, the better you can stop those invaders from stirring up trouble in the first place.

While some people are genetically predisposed to have certain conditions like autoimmune disease, it doesn’t mean they can’t do anything about it.

On the contrary, it’s very much possible to restore the harmony of your gut bacteria.

When it comes to immunity, your DNA is not your destiny.

You might have certain genes that make you more prone to leaky gut and other problems...

...but nothing actually happens until you ACTIVATE them.

You see, it takes specific factors to trigger these genetically coded traits, such as:

•    Level of physical activity (i.e., how often you work out)
•    Toxins in the environment (e.g., air pollution, water quality, etc.)
•    Bacteria
•    Viruses

But there’s one factor that most people ignore: FOOD.

What you eat plays a HUGE role in your gut health. Unhealthy, processed foods are stimulating and addictive, which compels you to consume more of it.

This is dangerous because they’re incompatible with your gut barrier, making it WEAKER over time.

And this causes an inflammatory response in a lot of people. If they keep this up long enough, it leads to autoimmune diseases.

For instance, sugar is like a magnet for harmful bacteria in your gut.

Having too many cookies and donuts will upset the delicate balance of good intestinal bacteria.

Worse, high blood sugar levels trigger insulin resistance. This, in turn, contributes to inflammation. And sugar is only one of many offenders that damage gut health.

Your goal then is to replace the processed junk in your diet with whole, natural foods that can heal your gut. Doing this will help you keep that inflammation down.

That way, you can close the floodgates that lead to autoimmune disease.

 

What to Eat

The good news is that plenty of food can promote gut health AND fight inflammation.

Let’s go through some of the best ones:

• Avocado: this contains healthy fats which help you manage your appetite. This keeps you from overeating and your blood sugar levels stable. It also supports cells which are essential to a healthy immune system. You’ll even get a good serving of vitamins B6, C, E and K – not to mention fiber and potassium.
  
• Coconut: this fruit is also loaded with healthy fats such as caprylic acid, lauric acid and capric acid which fuel your brain and body. On top of that, it’s an immune superbooster. Coconut helps you absorb vitamins and minerals better which strengthens your immunity. Better yet, it improves insulin production; this is important in preventing inflammation.
  
• Green tea: Tufts University did a study on green tea, and they found that drinking it can help reverse the effects of autoimmune disease. Other benefits come from its caffeine and L-theanine content; together, they provide both energy and better mental alertness.
  
• Sunflower seeds: this is full of nutrients that don’t only fight inflammation. It also prevents heart disease and helps you lose weight. One of its star nutrients, vitamin E, has anti-inflammatory qualities and helps avert brain diseases like Alzheimer’s.
  
• Macadamia Nuts: like the other superfoods above, this contains good fats that promote low cholesterol levels and prevent heart problems. There are also other nutrients like vitamin A, folate, iron, manganese and protein. More importantly, they contain plant-based compounds. These act as antioxidants that protect you against free radical damage and inflammation. As a result, macadamia nuts promote good gut health.
  
• Turmeric: according to a study by the Niigata University of Pharmacy and Applied Life Sciences, curcumin (the critical component in turmeric) can protect you against cardiac inflammation. Not only that, this spice has also been linked to prevention of other inflammation-related conditions such as neurodegenerative disorders and cancer.

 

How to Plug the Leaks FOR GOOD

Remember, autoimmune disease is only one of the many sicknesses resulting from a leaky gut.

Having a weak gut barrier (and the inflammation that goes along with it) means you’re also vulnerable to asthma, acne, allergies, heart disease, diabetes and stroke.

And surprisingly, prolonged inflammation can also lead to unlikely conditions like ADHD and depression!

Like I mentioned before, it’s the modern, processed food that’s mostly to blame. They’re strategically designed to hijack your biological signals and push you to overeat.

The more you eat, the sicker you get. Millions of people are at the mercy of this insidious cycle.

But there is hope.

By learning precisely what this “Frankenstein food” does to your body, you’ll also learn how to escape its seductive grip.

This hard-hitting documentary series reveals the modern food industry’s worst secrets:

INSERT LINK

Watch it now and break the unhealthy cycle...

How to Reverse Autoimmune Disease and other Modern Sicknesses With Food – CLICK HERE

 

Ketogenic Diet for Weight Loss

“Eating crappy food isn't a reward -- it's a punishment.” - Drew Carey

The problem with a diet that relies mostly on carbohydrates is that creates an unhealthy dependence on sugar.

What most people don’t understand is that carbs eventually turn into a form of sugar called glucose once they’ve digested that plate of pasta.

And there are a bunch of adverse side effects that add up over time when you continually eat this way.

For one thing, your blood sugar will get too high, which will lead to more complications later on. Your pancreas will be hard at work pumping insulin into your bloodstream to remove that glucose.

But once there’s too much sugar in your system, all that glucose won’t have any place to go.

Usually, they're stored in your muscles and liver. Once they're full up, the only option is for your liver to turn that sugar into saturated fat.

A bloodstream chock-full of excess fats leads to other problems like insulin resistance, and eventually, diabetes.

How to Hack Your Metabolism

The solution would be to train your body to “prefer” other sources of energy aside from sugar. This way, you can put a stop to the metabolic pattern we just talked about.

Fat is a better fuel alternative. If you can find a way to end your dependence on carbs and sugar, your system will adapt. Then you can switch to a healthier, more sustainable energy source.

But how do you get your body to listen and shift gears?

Enter the ketogenic diet.

After making specific modifications to your eating habits, you’ll change the way you burn energy. Then you'll turn yourself into an efficient fat-burning machine and lose weight naturally.

The secret is in your liver. Going back to what we discussed, this specific organ is forced to turn sugar into fat - this is a response to overconsuming processed foods.

However, you can “trick” your liver into breaking down those fatty acids floating in your system.

These will then be converted into what’s known as ketones – say hello to your new energy source.

That means you’ll now enter "ketosis mode" where your body automatically knows that it should utilize fats instead of carbs for fuel.

Fats are not Foes

Sometime around the 1960s, the U.S. government set nutritional guidelines based on studies that vilified ALL types of fat.

One such researcher that kickstarted this fat-phobic era was Ancel Keys. He was a nutritionist who established the idea that fats were the culprit of the heart attack epidemic at the time.

However, other researchers came to a different conclusion. These opposing views state that it was carbohydrates and sugar – not fats – that were behind weight gain and cardiovascular disease.

Sadly, these studies got buried under a mountain of biased (and some would say unethical) research that ignored this other piece of the puzzle. Instead, they focused only on fat, making it Public Enemy No. 1 for years to come.

Fortunately, we know better today.

Further studies that surfaced afterward showed that while there are genuinely harmful fats (like trans fats), there are other fats which are actually good for you.

In fact, fat isn’t just an excellent source of energy. It’s also a vital building block of brain matter as this organ is mostly made up of fat!

They also help you break down fat-soluble vitamins, as well as transfer nutrients between your cells. And they provide slow, steady bursts of energy for both brain-intensive and physical activity.

Ok, Great – But How Will Keto Help Me Lose Weight?

Keto practitioners swear by this lifestyle because it offers a slew of benefits.

For instance, they’ve kept their previously out-of-control cravings in check. Aside from that, they’ve now cleared away the brain fog that comes with a diet of highly processed food.

Their blood sugar levels stabilized as well. This also means their insulin production became nice and even.

Better yet, keto eaters also report higher levels of energy with virtually no sluggishness or lethargy.

As for weight loss, studies show that this dietary approach is effective. Duke University Medical Center did a randomized, controlled trial of 120 overweight participants and tracked their progress.

Their study resulted in a couple of key findings:

• A low-carb, ketogenic diet was more effective at treating obesity than a low-fat diet
• The participants’ triglyceride levels went down, while their HDL cholesterol (a.k.a. the good kind) went up

As such, the keto way is great for reducing your carb intake. This helps tell your body to burn those pesky fats.

How Do I Keto? (And is it Right for Me?)

Now that you have a better idea of what this diet entails, you’re probably wondering if it's a good match for you.

The first thing that you have to remember is that a ketogenic diet isn’t a one-size-fits-all silver bullet for your weight woes.

Losing weight is a significant benefit of this approach, no doubt. However, it's the result of meeting specific metabolic needs that vary for each person.

This is why there are four basic types of ketogenic diets:

• The Standard Ketogenic Diet - or SKD - is considered the classic method of kickstarting of your ketone production. This is focused on cutting on carb intake, which can be as low as 5% of your total diet (as recommended in a study by Dr. Goldman at BC Children’s Hospital in Canada). Your fat intake would roughly make up about 75%, while protein fills in the rest.
• The Targeted Ketogenic Diet - or TKD – works best for the athletic folks who want to support their demanding lifestyle. You’d have to eat the same amount of carbs as SKD (also very low!) before you intend to work out.
• A Cyclical Ketogenic Diet – or CKD – is a better choice if you want to take your time making the keto switch. This is a bit more forgiving because you can take alternating days of low-carb and high-carb consumption.
• A High-Protein Ketogenic Diet has a lot in common with the classic version. But as the name suggests, this is a proper diet if you're lacking in the protein department.

As you can see, you’ll need to do the initial groundwork to fine tune your intended keto eating plan. However, doing your due diligence will pay off in spades and you’ll soon reap the massive benefits.

Here’s a general overview of what you need to keep an eye out for:

#1: Food Intake

Of course, what you eat will define the level of success you'll enjoy after doing keto. As you learned from the different variations of the ketogenic diet, you need to find the ideal amount of carbohydrates, protein and fat. Protein, in particular, depends on personal factors like weight, total amount of body fat (which can be done at a gym or medical center), gender, height, and age.

#2: How Much Weight You Want to Lose

You need to figure out how many calories you need in a day (for both physical activity and basic body functions), as well as your body fat percentage. This will help you work out the amount of body fat you want to shed.

Work with your physician, nutritionist and trainer to figure out your specific needs. That includes how many calories to consume, and your required protein intake (which will help you burn fat better).

#3 Lose Weight by Working out

It’s important to note that you need enough quality food to fuel your exercise routine. Starving yourself recklessly while trying to burn those calories can backfire. A study from the American Physiological Society says that you need to consume enough protein to prevent muscle cannibalization. This happens when the body goes into starvation mode. So as you work out, make sure that you’re eating the right stuff to keep your muscles in good shape. This will then help you shed those pounds.

As for exercise itself, a lot of keto practitioners are fans of HIIT, or high-intensity interval training. Some trainers recommend doing cardio-like HIIT routines, like treadmill sprints, going on the Stairmaster and cycle sprints. There are other HIIT-based exercises, such as the walk and sprint, infinite pushups, and sit up and jump.

Note that there are other keto-friendly workout options as well. This includes (but is not limited to) yoga, Pilates, CrossFit and good ol' cardio. To find out which of these exercises work best for you, talk to a professional trainer.

Eat Right, Live Longer

As we’ve talked about, there are massive benefits to making the keto switch, but always remember to consult with a professional.

They can help you transition into this lifestyle change and keep a close eye on your progress. With their guidance, you can keep track of other factors like rate of weight loss, ketone levels, and calorie intake.

And once you’ve made the leap, you’ll enjoy optimal nutrition, a satisfied tummy and trim waistline!

Nutrition is a fantastic thing, and it plays such an influential role in our day-to-day existence.

It doesn’t just keep you alive - it also determines the quality of your life.

Sadly, there are so many foods out there that do anything but keep us healthy.

And it’s frightening how many people are suffering from cancer, cardiovascular disease, type 2 diabetes, Alzheimer’s and dementia.

With the rise of processed foods – and the companies that push them onto the public – this trend is the new “normal.”

But you don’t have to be another statistic – and neither should your friends and loved ones.

The only way to break free from the trap of the modern diet is by learning which foods will support your healthy lifestyle.

This eye-opening documentary series will show you how to escape the trap of the modern diet, reverse disease and live longer:

INSERT LINK

You’ll get the expert advice of doctors and nutritionists who have the life-saving secrets to a happier, healthier and stronger YOU.

Watch it here now:

Find Out What the Big Pharma and Food Companies Are Hiding From You – CLICK HERE

 

The Hidden Link Between Your Gut and Your Metabolism

“Every day we live and every meal we eat we influence the great microbial organ inside us - for better or for worse.” - Giulia Enders

Heribert Watzke, a renowned food scientist, suggested in a TED talk that we call ourselves “coctivors.” 

It’s derived from the word coquere, which means “to cook.”

According to him, our ability to cook helped the human species evolve as it did. It allowed us to develop the big brain that we now have, just by using the energy stored in food.

Furthermore, this technology helped ancient humans migrate to other lands and thrive wherever they went.

As Watzke said, “If you can cook, nothing can happen to you, because whatever you find, you will try to transform it.”

But why is this important?

You see, he also says that these evolutionary factors helped create the connection between the gut and the brain.

The gut – which is made up of the stomach, small intestine and colon – has a lot of layers. It has muscle, submucosa, and nervous tissue. 

And the total length of the gut is around 40 meters and can cover 400 square meters of surface. 

That’s a lot of real estate to work with.

So in nature's infinite wisdom, the gut also houses a complex network of 500 million nerve cells and 100 million neurons.

This is why Watzke says that “our gut has a full-fledged brain.”

What does this second brain do, exactly?

Unlike the primary brain, the “gut brain” runs on autopilot. It silently directs a lot of vital functions to keep you alive and healthy. 

Once food matter reaches your gut, complex chemical processes and muscular functions kick in to initiate the digestive process.

For instance, this gut-brain of ours knows how much digestive enzymes to release and the amount of nutrients to absorb from food.

The gut also “talks” to the big brain by sending specific signals to it.

For example, feelings of hunger come from the gut. When your “little brain” senses that you’re low on food, it will produce hormones like ghrelin to tell your big brain that you need to eat.

On the other hand, you’ll also produce another hormone called leptin. This tells the brain that you’ve consumed enough food, which means you need to stop eating.

This is the gut’s way of balancing energy in your body. It's always trying to find the happy middle ground between feeling hungry and satisfied.

Aside from that, the gut intuitively knows how to keep out the bad stuff, like toxins, viruses and bacteria. 

If any undigested food or harmful compounds reached our bloodstream, it could be potentially fatal for us. 

This is why we have the gut barrier in place. It’s made up of digestive acids, mucus, a protective cell wall and friendly bacteria. All of them work together to keep out foreign threats and expel them out of your body. 

So, the gut is a critical player in our health because the majority of the immune system is found in this region.

While the automated brain in our gut isn't capable of conscious, forward-thinking needed for tasks like driving a car or writing a poem…

…it does share a vital link with our upper brain.

Scientists haven’t fully understood the intricacies and full implications of this connection, but they do know that it impacts our lives in a HUGE way.

The Impact of the Gut-Brain-Metabolism Connection

People often use term “gut feeling” - and it turns out that there’s a good reason for that.

As you’ve just learned, the gut houses a sophisticated network of nerve cells. What most people don’t know is that this network is actually connected to our emotional limbic system and central nervous system.

What does that mean? Whatever goes happens in our gut has a direct effect on our emotions and psychological well-being.

For starters, the gut sends out distress signals when something’s not quite right down there.

For instance, a bad case of gas, bloating or other types of discomfort will prompt the gut-brain to communicate with the big brain in your head. This can cause drastic shifts in mood and emotional disposition.

This is important because we only believed that how we felt affected the rest of our body, like our gut. So now it seems that it can also go the other way around.

And that means if doctors treat the gut first, this will directly influence the big brain and relieve conditions like anxiety, restlessness – and even depression.

A study published in the Indian Journal of Psychiatry called “Understanding nutrition, depression and mental illnesses” says: 

“...nutrition can play a key role in the onset as well as severity and duration of depression.”

And that makes perfect sense because most (i.e., 50-90%) of the feel-good brain chemicals (a.k.a. neurotransmitters) such as serotonin and dopamine are produced in the gut. 

Not only that, the gut is responsible for manufacturing other neurotransmitters which affect your sleeping habits, mood levels and emotional stress.

So, preventing dietary trouble down south is essential to staying happy, focused and positive in your daily life.

A Word on Stress Eating

Who hasn’t felt like digging into a pint of ice cream after a long, tiring day?

It's a typical response people have when they're faced with emotional distress. We use food to cover up our feelings, and this isn't healthy in the long run.

For one thing, the negative emotions you had before binging will still be there after the fact. 

And the residual guilt of eating "forbidden" foods will influence your gut brain. This, in turn, messes with your metabolism.

Of course, mindlessly eating unhealthy foods as a coping mechanism will cause you to spike your blood sugar levels and gain weight. That much we know.

But most folks don't realize that filling the emotional void with food also creates an unfavorable environment for your gut.

Let’s say you sit down to eat a slice of pizza. As you take a bite, your brain's pleasure center lights up as an incentive for you to eat the same food next time.

However, you’ll also associate that slice of pizza with feelings of guilt and remorse because you believe that you’re not supposed to eat it.

So, your digestive system will “feel” that guilt too, and half-heartedly digest that pizza. 

As a result, you won’t metabolize food as well, nor utilize its energy as efficiently.

In other words, your gut will find a way to translate that emotional language into a digestive one.

Mind-blowing stuff, don’t you think?

The trick then is to be mindful of your emotions before taking that first bite.

For example, what kind of feelings do you associate that salad with? What are your motivations for eating it? 

Are you secretly telling yourself, “This is my punishment for being overweight…

...or are you thinking, “This salad is giving me the antioxidants I need to stay healthy”?

As such, the kind of message you communicate to your gut will affect the way it breaks down your food.

And I’m not saying that having a positive mindset while eating makes it ok to eat stuff that’s undeniably unhealthy. 

However, it does help to check your feelings at the table – especially if they involve self-judgment and self-loathing. 

If your gut is out of whack, even the healthiest food in the world can’t fully nourish you the way it's meant to.

How to Talk to Your Gut

Now, our emotional state is just one way you communicate with your gut.

But what if you could consciously “talk” to that brain in your gut?

What if you could send it an overwhelmingly positive message...

...so your gut can carry that same message to your big brain – and the rest of your body?

Remember, your big brain and gut-brain are constantly talking to each other anyway - even in your sleep.

They're sending signals back and forth to make sure you're running at full capacity.

Going back to Watzke’s talk, he said that cooking – and by extension, the food we eat – is the best way we can consciously communicate with our gut.

With the language of food, he believes that we can create signals so strong in the gut that “the big brain cannot ignore it.”

In short, food won’t just allow you to be a part of this communication process – but also ENHANCE it. 

With the right food, you can create a healthy feedback loop within your body’s ecosystem.

Ultimately, this will make you happier, give you more energy, free you from disease, and help you live longer.

How to Keep Your Gut Happy

While it’s important to know how the gut impacts your metabolism and general well-being…

…it’s just as crucial to be aware of the biggest threats to this delicate connection.

As you know, the quality of your food plays a HUGE role in this situation.

That’s why you need to understand how most processed food today messes with your gut. They upset your blood sugar levels and lead you to diseases like cancer and diabetes.

This brand new documentary series explains it all in stunning detail:

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If you want to know what you and your gut are up against, you need to watch it now: 

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Top 20 Stress-Busting Foods

"Stress is the trash of modern life - we all generate it, but if you don't dispose of it properly, it will pile up and overtake your life.” ― Danzae Pace

Did you know that deep in your gut lies a highly sophisticated network made up of hundreds of millions of nerve cells and neurons?

The stomach, as well as the small and large intestine, collectively form what’s known as the gut. And inside the layers of your gut, you’ll find that bafflingly complex neural network.

What’s even more amazing is that this superhighway inside your gut directly connects to your central nervous system.

Structurally speaking, this network is roughly the same as a cat’s brain. And there’s enough neuron diversity to rival that of a pig’s brain.

This is what doctors call the enteric nervous system (ENS). While this “little brain” inside your gut shares a connection with your big brain, it also works independently.

The ENS quietly runs show the down below, telling your digestive system what to do. It’s in charge of crucial metabolic functions that help you break down food and utilize their energy.

Furthermore, this little brain also controls your gut barrier which is a layer of mucus, acid, enzymes, a protective cell wall and trillions of friendly bacteria. This layer is your first line of defense against unfriendly invaders like toxic substances or bacteria.

On a broader scale, most folks don’t realize nor appreciate the incredibly complicated processes happening in this crucial region.

For one thing, they don’t understand the effect of specific foods on their gut.

What we eat is ultimately absorbed in that region, creating a chain reaction in our body.

Certain types of food will set off a series of either positive or negative events which start at the gut. Soon enough, your brain and the rest of your body will feel the effects of your food choices.

Doctors previously thought that it was external stress that triggered gastrointestinal conditions like excessive gas, diarrhea and indigestion.

But recent research shows that the gut-brain connection is actually a two-way street.

So, whatever’s going on in your gut can influence your entire physical being, along with your brain.

In fact, many experts believe that proper nutrition is the best way to address mental health issues like anxiety and depression.

Studies have confirmed this hidden connection between the gut and the brain…

…such as research by the Central Food Technological Research Institute in India, and the University of Bristol in the U.K.

According to them, changing the way you eat can have a profound effect on your mental well-being, and your life in general.

Happiness is a Gut Feeling

This has a lot to do with the fact that your gut produces a good chunk of happy chemicals such as dopamine and serotonin.

These are called neurotransmitters which are chiefly responsible for fighting feelings of hopelessness and depression.

As such, your body needs high-quality food to improve your emotional state. Whole, unprocessed foods contain specific compounds that make up the secret recipe to make you feel better.

It feeds friendly bacteria in your gut, which in turn, allows them to do their job and flood your system with those feel-good neurotransmitters.

Not only that, a balanced gut means better immunity (i.e., a stronger gut barrier) which adds up to a happier, healthier you.

Here are the Top 20 Superfoods to Keep Your Gut and Brain Happy:

#1: Asparagus

 This vegetable is high in folic acid which can help relieve symptoms of depression.  Asparagus also contains protein, vitamin A, thiamin, riboflavin, niacin, vitamin B6, vitamin C, vitamin K, calcium, magnesium and copper.

#2: Avocado

This fruit is rich in heart-friendly monounsaturated fat. It also contains vitamin B which benefits your nerves and brain cells, and reduces stress. Potassium helps by lowering your blood pressure.

#3: Almonds

This brain food is big on vitamins B2 and E. They strengthen immunity which is handy when you’re having a crazy week. Vitamin E fights inflammation, takes care of your heart and protects your skin from sun damage. It’s also linked to preventing Alzheimer’s disease too!

#4: Berries

Whether you fancy blackberries, blueberries, raspberries or strawberries, you can’t go wrong with these sweet treats. They fight stress with their antioxidants which slow down aging – and may even prevent cancer. They also promote good gut health and keep your blood sugar levels stable.

#5: Salmon

Omega-3 fatty acids are one of nature’s top antidepressants. They’re crucial for brain health and regulate stress-related hormones such as cortisol.

#6: Spinach

Leafy greens aren’t just great for dealing with oxidative stress, but also for making you feel like a million bucks. You have magnesium to thank for that – this mineral also keeps your stress hormones in check.

#7: Coconut

This superfood is rich in MCTs, or medium-chain triglycerides, which are an excellent fuel for your brain and body. It also has antioxidant properties which heal your immune system and protect your mind. Best of all, MCTs are excellent at improving your digestion and overall mood.

#8: Thyme

Thyme is a famous herb known for its healing effects, especially when it comes to respiratory conditions like bronchitis. It’s also known for fighting cancer because of its plant-based compound called carvacrol. Thyme is an excellent antidepressant as it promotes dopamine and serotonin production.

#9: Walnuts

Yet another omega 3-rich food, this brain-friendly nut is effective at fighting depression. Other benefits include lower risk of cancer, a healthier heart, and better weight control. 

#10: Pumpkin Seeds

This one contains magnesium which reduces stress and anxiety by naturally decreasing muscle tension. It's also rich in zinc, another mineral that keeps you cheerful and regulates your emotions.

#11: Eggs

Often labeled as "nature's perfect food," eggs are jam-packed with vitamins B12 and protein. They’re a great mood booster too, thanks to the L-Tryptophan and choline. These trigger the production of feel-good neurotransmitters like acetylcholine.

#12: Ghee

Also known as clarified butter, ghee is associated with ancient medicine. It can heal your gut and promote proper digestion, thanks mostly to butyric acid. Better digestion leads to a better emotional state – this makes ghee one of the top anti-depression foods.

#13: Kiwi Fruit

This is full of vitamin C which boosts immunity, along with zeaxanthin and lutein which are good for the eyes. It also improves digestion and helps you metabolize food more efficiently. Its antioxidants are great at reducing free radicals which accumulate from the stress from daily life.

#14: Turkey

Like the other amino acid-rich foods on this list, turkey promotes neurotransmitter production. This includes serotonin, which is a great mood-booster. If you’re wondering why everyone’s so chill after Thanksgiving, it just might be this famous holiday dish.

#15: Dark Chocolate

Chocolate in general is known to improve one’s emotional state, but the dark variety is healthier. It contains excellent antioxidants which fight cancer and help you feel better. Remember, the key is to consume this in moderate amounts to avoid spiking your blood sugar levels.

#16: Garlic

This is well-known cancer-fighting food, and it contains good stuff like phytonutrients and antioxidants. It’s also full of heart and brain-boosting minerals like calcium, iron, magnesium, manganese, potassium and zinc.

#17: Cashew Nuts

This makes for a tasty snack that does more than satisfy your taste buds. It also provides proper amounts of protein and zinc which reduces anxiety and stress.

#18: Yogurt

When it comes to good gut health, probiotics is the name of the game. This food is rich in friendly bacteria that benefits your gut. By having a serving of yogurt, you can replenish your all-important intestinal flora which is crucial to excellent digestion. Plus, a healthy gut allows your body to produce those neurotransmitters to keep you happy.

#19: Turmeric

This is an ancient spice that has potent healing properties. For instance, it's effective at fighting free radicals which damage cells and cause cancer. It’s also rich in anti-inflammatory compounds – this is important in preventing anything from heart problems to brain disease like dementia.

Speaking of which, turmeric also slows down brain cell aging. This prevents conditions like Alzheimer’s as well as improve mental health.

#20: Cinnamon

The unique aroma from this spice has been known to reduce stress and anxiety. Not only that, a small amount of cinnamon packs a potent serving of antioxidants which lower the risk of cancer. Better yet, it’s also excellent at keeping your blood sugar levels stable. This, in turn, manages insulin production and prevent illnesses like diabetes and cancer.

Don’t let Stress (or Disease) Dictate Your Life

The sooner you make these foods a part of your regular diet, the easier you can manage your stress levels - especially during a crazy day.

However, it’s also crucial that you make changes to your general lifestyle, such as your eating habits.

And while eating these calming foods is the start of a healthier, low-stress lifestyle…

…it's also vital to understand how our food choices affect us on a larger scale.

A reasonable, nourishing diet can provide you with the necessary nutrients, vitamins and minerals.

Not only does this help you beat anxiety, depression and high levels of stress – it also keeps serious problems at bay, like chronic systemic inflammation, autoimmune disease, type 2 diabetes and cancer.

Too often, we’re seduced by the allure of cheap, convenient processed food. They’re readily available and seem to fit our busy lives, but we’re overlooking its consequences.

Sugar-laden treats like donuts and soda, for instance, trigger conditions like insulin resistance which leads to obesity and other life-threatening issues.

Meanwhile, deep-fried fast food sends our triglyceride levels through the roof and pollute our bloodstream with harmful fats.

Most of us take these clear and present dangers for granted, and we’re paying a high price for it.

To learn more about how the food industry is increasing the rates of diabetes, obesity and cancer to epic proportions…

…you need to check out this cutting-edge documentary series now:

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More importantly, it will show you how to restore the natural balance of your gut health with whole, unprocessed foods.

Too many people don’t realize how crucial it is to maintain this delicate equilibrium.

So, this documentary series will open your eyes to what we've been putting out of sight and out of mind for the longest time:

How to Fight the Threat of "Frankenstein Foods," Reverse Disease and Heal Your Body – CLICK HERE

 

Natural Sleep Enhancers

“The best cure for insomnia is to get a lot of sleep.” ― W.C. Fields

Ernestine, a mother of three, recently conquered her battle with sleeplessness.

She’d always had problems sleeping since she was in college. Back then, she worked a shift-based job to support herself.

So Ernestine had to pull “all-nighters” to catch up with her studies, and worked at odd hours.

“This went on for 5 years,” she says. “I’d be up and about when everyone else was asleep…and every day felt like a blur.”

When she got married and had kids, her sleep patterns didn’t improve. Between raising a family, working at the office and spending time with her husband, Ernestine had even less time sleeping.

She explains, “Now that my kids are all in college, I’ve had more time to myself. But all those years of poor sleep have made it hard for me to get a good night’s rest.”

Ernestine found herself tossing and turning in bed, no matter how hard she tried to relax. “I never really complained over the years about not getting enough sleep,” she shares.

“So it’s kind of weird that it’s only been now that I’ve been feeling cranky. It’s probably because I know I’ve got more time to sleep…but actually can’t.”

She tried some over the counter sleep aids to deal with her problem, but it didn’t really do the trick.

Ernestine grew more and more frustrated. She started to lose hope of being able to finally enjoy quality, uninterrupted sleep.

That was when she looked up a sleep specialist named Dr. Davidson. After several consultations, he and Ernestine mapped out some lifestyle and behavioral changes she could start doing.

The surprising part was that Dr. Davidson didn’t prescribe her any medication. Instead, he had her go on natural sleep remedies while sticking to the other new changes he recommended.

In about three months, Ernestine gradually turned the tide. With her new set of sleep-promoting habits and natural remedies, she was able to sleep 8-9 hours straight for the first time in a LONG time.

Sleep, The Natural Way

Getting good shut-eye at night is crucial for us to function properly. Rest gives us the chance to recover from a rough day.

The National Sleep Foundation says that adults need anywhere between 7-9 hours of sleep.

This baseline range gives your body time to repair itself. It also helps your brain to clear waste, as well as improve learning and memory-related functions.

But the reality is that, for one reason or another, millions of people like Ernestine are deprived of this basic need. This can wear down one’s health and create more significant problems later on.

In a study entitled “Drowsy Driving and Automobile Crashes,” The National Highway Traffic Safety Administration found that millions of people fall asleep at the wheel, leading to fatal accidents.

As such, you should get enough quality sleep for your sake, and everyone else.

The good news is that you don’t have to suffer any longer – it comes down to modifying your daily habits and using natural sleep methods.

This way, you can stay alert and energized throughout the day, ready to take on any challenge.

Here are some of the best ways to fall asleep without taking the pharmaceutical route:

#1: Scents for Slumber

Most people’s first response to sleeplessness is by washing down some pills. But our body has built-in mechanisms for falling asleep, and it’s just a matter of triggering them.

For instance, your sense of smell is a powerful tool that can help you fall asleep. We take for granted that the nose provides a direct route to the deepest parts of the brain.

In particular, your olfactory nerve is directly connected to limbic system and amygdala, which is in charge of emotional regulation and memory-related functions.

So, the right scents can trigger feelings or even serve as a catalyst for long-buried memories.

A whiff of a particular perfume might remind you of your significant other…

…and a batch of blueberry muffins will flood you with happy memories of baking them at home with your parents.

This fundamental principle is the basis of aromatherapy, a type of natural healing that offers many benefits.

Through essential oils, you can instantly snap out of a bad mood, unwind after a long day, deal with indigestion or get rid of a nasty cold much faster.

The great thing about this is that you won’t experience any of the adverse effects that come with sleeping pills. A study from the University of Minnesota didn’t find any side effects after administering essential oils (such as lavender in particular) to help the participants fall asleep.

Other essential oils suited for sleep include bergamot, eucalyptus, frankincense, clary sage, sandalwood and valerian root.

#2: Eat Tryptophan-Rich Foods

Tryptophan is a compound that can help you doze off because it acts as a building block for feel-good chemicals such as serotonin.

This neurotransmitter is a huge mood-booster and puts you in a relaxed state. Also, tryptophan is transformed into melatonin, a hormone critical for better sleep.

But here’s the thing – your body can’t create this amino acid on its own. Tryptophan needs to come from external sources, such as chicken (and other types of poultry like turkey), dairy (milk, cheese and yogurt), eggs and fish.

But it’s better to consume a minimal amount of carbohydrates along with foods that contain tryptophan. Your body has an easier time absorbing tryptophan when carbs are in your bloodstream as well.

#3: Take More Magnesium

Research from the University of Geneva found that this mineral provides many benefits, including sleeping better at night. Aside from that, magnesium also helps manage hormones, relaxes the brain and muscles, calms your nerves, promotes better digestion, and even protects your heart.

Like tryptophan, the best way to get your magnesium fix is through food. Asparagus, beet greens, cauliflower, garlic, bananas, almonds and oatmeal are excellent examples of magnesium-rich foods that can help you sleep.

Pumpkin seeds are particularly effective. Aside from magnesium, it also contains zinc which helps with emotional well-being and protects your cells.

#4: Teatime is Good for Bedtime

Drinking is also a form of aromatherapy, thanks to the ambient aroma from certain types. But of course, herbal teas also appeal to your sense of taste – and trigger your natural sleep mechanisms.

Like coffee, tea is a widely consumed beverage around the world. However, it has a lower caffeine content which makes it suitable to drink even during the late afternoon.

For those who want to sleep at night, there are certain types of tea designed for that. You can make a ritual out of this (also vital to good sleep, which we’ll discuss further in a bit) and use tea as a means of telling your body and mind to unwind.

Teas which contain the following ingredients seem to work the best, such as:

• Arborvitae Seed
• Ashwagandha
• Blackberry leaves
• Cardamom
• Chamomile flowers
• Fennel
• Hawthorn
• Hibiscus
• Lavender flowers
• Lemon balm
• Lemongrass
• Lemongrass
• Nutmeg
• Orange blossoms
• Peppermint
• Peppermint leaves
• Poria Paradicis
• Rose blossom
• Rosebuds
• Sage
• Schizandra Fruit
• Skullcap
• Sour Date Seed
• Spearmint leaves
• Tilia flowers
• Valerian root
•  

#5: Clean Up Your Other Habits

It’s not just what you put in your body, but also what you do before bedtime.

Babies and smaller kids have cues before going to sleep, like turning off the lights and having a bottle. These make up rituals which signal their brain that it’s time to hit the sack.

As a grown-up, you should also have your own rituals to help you prepare for sleep. Plus, your environment needs to be conducive for rest.

Doing all of these sets the stage for better sleep. Here are some basic guidelines you can follow:

• Do something relaxing, like listening to music. According to a study conducted in the U.K., reading is especially good at reducing stress and disengaging your mind from stressful thoughts.

  For maximum effect, it’s best to keep any activities not related to sleep outside the bedroom. This creates a stronger association in your mind that your bed is only for sleeping.

• No electronics or screen time two hours before bedtime. Devices emit a blue light similar to sunlight which messes with your ability to produce melatonin. Humans operate on a circadian rhythm, and bright lights basically tell our bodies to stay awake.

 

• Keep your bedroom nice and dark. Eliminate all sources of noise and other distractions. Make sure your bed is comfy, so get a good mattress, and pillows that adequately support your neck. Keep your room 60-70 degrees Fahrenheit, which is the ideal range for falling asleep.

• Routine is essential! In the book, "Why We Sleep," Dr. Mathew Walker says that our demanding lifestyle is the biggest disruption to our natural sleeping rhythms. And he states that this lack of sleep has “a catastrophic impact on our health, our life expectancy, our safety, our productivity, and the education of our children.”

  This is why you need to take back your sleep by establishing a fixed time to go to bed. Decide on a specific time you want to get up every day, then work your way backward about 8 hours to find your ideal bedtime. Sometimes, quality sleep is a matter of putting your foot down and giving yourself boundaries.

Although it will take some time and effort to adjust to a new sleep routine (and the habits that come with it), you’ll find that it’s worth it.

For one thing, your memory will be a lot better. Sleepless nights lead to drawing a blank during the day. Your brain needs enough time to organize, store and optimize memories that you accumulate over time.

Furthermore, you’ll be able to keep your weight under control. Good sleep promotes healthy hormone production – including the ones that regulate your appetite. Thus, you’re less likely to binge on unhealthy foods.

Speaking of which, a lot of people underestimate the kind of damage modern, processed food does to their bodies.

Most of us have an “out of sight, out of mind” approach when it comes to our food habits. We don’t pay it much attention now, but mindless eating has life-threatening implications.

In a recent study, The Organisation for Economic Co-operation and Development (OECD) said that about 75% of the people in the United States will be obese by 2020.

We can all agree that’s NOT good news.

And with obesity comes diabetes, cancer, autoimmune disease and chronic inflammation.

(The rates of these illnesses are skyrocketing too, by the way.)

If you want to prevent these diseases or REVERSE them, it boils down to the right food…

…not to mention knowing about the biggest threats to your health.

This cutting-edge documentary series explores both of these…and MORE.

Watch it now:

INSERT LINK