Bullet Proofing The Immune System.

Blog - 1

Your immune system protects you against disease.

The main cells in your immune system are the white blood cells. Your immune system is also made up of friendly bacteria known collectively is called the microbiome or flora. Those microbes help you in many ways from absorption of nutrients, to recycling of bile, to immune defenses. They’ll make it so there’s just not enough space or food for a pathogen to live.

Our white blood cells actually make enzymes to help break down and kill microbes and pathogens. Our white blood cells generate mucus and inflammation and these pathogens get caught up in this mucus web, it’s like quicksand.

Our immune system has a memory. When there’s a microbe that actually comes back into our body, the immune system actually tags it because it as a memory of that and it can destroy it.  So it actually learns over time by being exposed to pathogens. That’s called building up your immune system and this is why as a child it’s not very healthy to keep a child just so utterly sterile that they’re never exposed or they’re never sick. It’s a natural part of building the immune system.

Continue reading “Bullet Proofing The Immune System.”

Low Carb Guide to Understanding Nutrition Labels.

Have you ever looked on the back of a food package, only to find ingredients you can’t pronounce and hidden sugars you didn’t expect? For success on your path to better health through a low carbohydrate, high fat nutrition plan, it’s important that you learn what to look for on packaged food labels.

First and foremost: the Ketogenic diet is not a low calorie or low fat way of eating. It is a low carbohydrate, high fat and moderate protein nutrition plan, so while there are many things to be aware of when reading labels, total carbohydrate content is the most important.

Let’s walk through reading a Nutrition Facts label, from top to bottom.

Here’s a label for some roasted almonds.

Blog - Food Label
  1. Serving Size and Servings Per Container

The first thing you’ll see is the serving size. This is the portion of that particular food that all the other numbers – grams of fat, protein, carb, etc. – are based on.

The servings per container is the number of servings contained in the entire bag, box, can, bottle, or jar. It’s important to know the serving size and how many servings there are per container so you don’t inadvertently go over your carb limit for the day. For example, for most nuts, a typical serving is one ounce.

For sliced deli meats, a serving might be 3–4 slices. Salad dressings are usually 2 Tbsp.; other condiments are just 1 Tbsp. per serving. Even if the carb count for one serving is low, the carbs can add up quickly if you eat multiple servings.

  1. Calories

A ketogenic diet is not a low calorie plan. There’s no calorie counting. Instead, it’s far more important to keep track of carbohydrates.

Learn more about the low carb Ketogenic diet https://www.virtahealth.com/faq/ketosis-ketogenic-diet-faq

  1. Total Fat

When you’re in nutritional ketosis, fat is fuel and with this high fat nutrition plan you need not fear fat or worry about counting fat grams – not even saturated fat. The amount of fat varies for individuals, but instead of counting grams of fat, it should be consumed to satiety. 

 Also, the type of fat matters; most should come from monounsaturated and saturated fat sources. Some labels break the fat down into different types of fat. Food sources of fat contain a mix of different fats, but here’s a general overview:

Saturated: found predominantly in dairy products (butter, cheese, cream) and other animal sources (beef, pork). Some plant oils, such as coconut and palm, are also rich in saturated fat. Read more on saturated fat here. To learn more please read The Sad Saga of Saturated Fat https://2healthyhabits.wordpress.com/2019/02/01/the-sad-saga-of-saturated-fat/

Monounsaturated: found in olive oil, avocados, nuts, and also in animal sources (beef, pork, poultry)

Polyunsaturated: found in nuts and seeds, fatty fish, and vegetable oils (soybean, corn, safflower, cottonseed, sunflower)

Trans: found in vegetable shortening (Crisco), margarine, and mass-produced processed foods (cookies, crackers, muffins).

By eating a wide variety of foods, you will naturally consume a blend of all three natural fats: saturated, monounsaturated, and polyunsaturated. You should aim to get most of your fats as monounsaturated and saturated.

Despite consuming a higher percentage of your dietary intake from fat during a well-formulated ketogenic diet, the total amount of polyunsaturated fat (PUFA) that your body needs each day does not change. So consuming sources high in omega-6 PUFA like corn and soybean oils can result in an imbalance in the body and cause poor gastrointestinal tolerance. 

It’s fine to get PUFA from natural sources, such as fish, and nuts, and small amounts of vegetable oils in the form of dressings, mayonnaise, etc., are okay on occasion, like when dining out. (Alternatively, you may decide to take a small container of olive oil with you when you plan to eat out.)

At home be sure to stock up on dressings and mayos made with olive oil. Artificial trans fats should be limited as much as possible or eliminated altogether. They are not natural fats and are linked to an increase in the risk of heart disease. Learn more at https://www.heartandstroke.ca/get-healthy/healthy-eating/the-facts-on-trans-fats

Since they are mostly found in foods that do not fit into a ketogenic diet (packaged high-carb snack foods) your intake of trans fats will automatically decrease, but be sure to still pay attention to the amount on the label.

  1. Cholesterol

Cholesterol is a fatty substance found only in animal products. Vegetables, nuts, seeds, and fruit contain no cholesterol. You do not need to count cholesterol. Research shows that, for most people, the amount of cholesterol in the foods you eat does not affect the amount of cholesterol in your blood.Egg yolks are welcome at the table again!

  1. Sodium

We get sodium from some of the foods we eat and salt we put on our food. (This Blogger prefers unprocessed sea salt). Sodium is an essential nutrient, and very low-carb diets change the way the body holds onto sodium, so if anything, it’s important that you eat enough sodium, rather than worrying about too much.

Aim for 5g per day: 3g from food and salting your food to taste and an additional 2g from boullion. (Do not limit sodium unless you’re taking medication for high blood pressure or are told to do so by your doctor.)

To learn more about sodium go to

https://2healthyhabits.wordpress.com/2019/09/20/managing-potassium-and-sodium-on-a-ketogenic-diet/

  1. Total Carbohydrate

The carbohydrate count is given as total grams, and then broken down into carbs from fiber and sugar. Focus on total carbohydrate.

Sugar should be zero as often as possible (1–2g at most).

‍Fiber is a carb and should be included in your total for the day (initially 30g or less).

‍Again, pay attention to the serving size. Something might be low in carbs, but if you eat 3 or 4 servings, you can easily go over your daily limit.

  1. Protein

Protein comes from both animal and plant foods and is very important for overall health to preserve critical structures and functions – like muscles, heart, liver, and practically every other part of the body.  Additionally, it helps keep you satisfied and is the building block that powers important chemical reactions in the body. Consuming enough protein every day is critical, but eating too much can interfere with nutritional ketosis. Read about how much protein you need in nutritional ketosis in this Blog Post https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

  1. Vitamins and Minerals

Your individual needs are unique; you need not pay attention to the percentages given here. To make sure you consume enough vitamins and minerals, aim for 5 servings of non-starchy vegetables daily.

  1. % Daily Value

These are percentages of nutrients based on a 2,000 calorie per day diet. Because this is not a calorie-restricted diet, and you may be eating more or less than 2,000 calories, you need not pay attention to these percentages.

  1. Ingredients

On food labels, ingredients are listed in order by weight – the first few ingredients are the main ones in the product, while the ones toward the end of the list are used in smaller amounts. Here are some key things to look out for:

Trans fats: These are chemically modified fats that come from vegetable oils and should be avoided as much as possible. According to labeling laws in the U.S., if a food contains less than 0.5g of trans fat per serving, the label can say 0g, so be sure to read the list of ingredients. You can spot trans fats by the words “hydrogenated” or “partially hydrogenated” with oils.

Sugar-free or Low-carb: Don’t be fooled by clever packaging and slick marketing. Packages that say, “low carb” or “sugar free” may have hidden sugars and many of these that calculate net carbs (the subtraction of fiber and sugar alcohols) are likely high in total carbs. Pay attention to the ingredients and the total carb content, even when the front of the package shows “low carb.”

Vegetable oils: Try to avoid or limit as much as possible foods that list corn, soybean, cottonseed, sunflower, or safflower oil among the first ingredients. Opt for condiments and marinades made from olive oil. (Canola oil may contain small amounts of trans fats, which is harmful to health. Source: Is Canola Oil Healthy? https://www.healthline.com/nutrition/is-canola-oil-healthy)

Hidden sugars: Sugar goes by many different names, which helps manufacturers disguise the true amount of sugars and sweeteners in their products.

The many names of sugar include:

Blog - Feb. 7 sugar chart

If you see any of these listed in the ingredients on a label, look to see if the total carbohydrate count is suitable. For example, many brands of bacon and cold cuts are cured with brown sugar or honey, but the amount of sugar remaining in the final product is very low.

As long as the total carbs per serving are 1–2g, that’s okay.The same goes for salad dressings – many perfectly good low-carb choices, such as ranch or bleu cheese, may have sugar listed in the ingredients, but the total carbs per serving will be just 1–2g.

Bottom line: Carefully read nutrition labels to limit your total carbohydrates and identify the right ingredients to help you successfully navigate your low carb, high fat lifestyle.

To learn more about how food affects blood sugar, watch Dr. Sarah Hallberg’s video here:

Dr. Hallberg on Carbs, Protein and Fat, and Their Surprising Impact on Blood Sugar (Ch 1) https://www.youtube.com/watch?v=ESL3_7sdCwU

This Post has been condensed from: Low Carb Guide to Understanding Nutrition Labels https://www.virtahealth.com/blog/low-carb-guide-to-understanding-nutrition-labels

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net

Live Long Healthy.

Regards,

Lydia Polstra

Keto and Intermittent Fasting – How It Works

This is an overview of Keto and Intermittent Fasting. We will take a look at how it works and what you may overcome to be Keto adapted.
 
An average person is having breakfast, lunch and dinner and snacks, grazing the whole day.
 
You may experience some of these symptoms belly fat, fatigue, memory problems, lack of focus, cravings, high blood pressure, anxiety, depression and diabetes.
 
The common cause of these symptoms is insulin resistance, which is causing high levels of insulin.
 
To fix this is through Keto because Keto is going to lower the carb and it is going to reduce the insulin. Intermittent fasting works because you are going to eat less frequent not the amount but less frequent because every time you eat you trigger insulin. So the combination works really good to lower insulin. 
 
STARTING KETO: Between day 1 and day 3 you go through the transition period. You may feel some temporary symptoms of the low blood sugar and that would be lightheadedness, hunger and cravings maybe a headache. 
 
If you experience this, increase potassium and B vitamins to make the transition smoother. Dr. Berg recommends electrolyte powder and nutritional yeast tablets for this.
 
If you are interested in his products, you may download his catalogue. I do not receive commissions. Here is the link https://www.drberg.com/drberg-product-catalog
 
In this first stage you eat three meals, no snacks because we are transitioning from sugar to fat.  When you make the transition you are going to make new cellular machines that run on fat and not sugar anymore. That is Keto adaptation. 
 
SATISFY HUNGER: The way to get from one meal to the next is to have to some fat in each meal to satisfy you so you are not hungry. The fat is the thing that you need to adjust so you have just the right amount so it is not too much where you feeling bloated and right shoulder pain and a headache and you have just enough to go the next meal when you are satisfied. 
 
Play around with that and adjust. You could have some Brie cheese, nuts, pecans, walnuts, eggs, avocado. Any of those fats are really healthy and if you were to do a hamburger, for example which has twice as much fat as protein versus a steak, which is twice as much protein versus fat you would be better off with the hamburger because the fat helps you go from one meal to the next. 
 
HUNGER GOES AWAY: Also make sure you have enough greens whether it is salad or vegetables because we want to start increasing potassium. You need 4700 milligrams of potassium. That is between seven and ten cups of salad. That is a nutrient-dense food to allow the hunger to go away because your body is finally going to be satisfied with nutrients. You are going to get a lot of potassium to really help reverse insulin resistance.
 
PREVENT CONSTIPATION: You may experience constipation in which case you might need to even add more potassium or it could be the vegetables that you are consuming you are not used to.  Kale for example, if you are having too much kale that can bind you up. If that is the case switch the vegetable.
 
KETO FATIGUE: You are tired. That usually means low salt. Add some more sea salt.  When you are doing a ketogenic diet you need about one teaspoon of sea salt, not table salt, every single day compared over the Standard American Diet you need about 1/4 of a teaspoon. Sea salt will prevent fatigue and help your body with the electrolyte sodium and chloride.
 
TWO MEALS A DAY:  Continue with 3 meals a day until you get used to it. Then you slowly graduate to two meals per day. How? Slowly delay your breakfast.  When you wake up in the morning ask yourself am I hungry. If no, go longer keep going longer and longer and longer. If you do this right you wake up at night you have been fasting all night and now you are not hungry the morning push it further and further and further until you are at the lunch. Then we have no more breakfast and you are at 2 meals per day. Do not eat if you are not hungry.
 
WEIGHT LOSS: At this point some say I was losing weight and I stopped.  Do not go by your weight. A lot of people, when you measure their body, it has a lot of fat and not much muscle anymore. On Keto you are going to start growing more muscle because the protein is being retained in the body. Muscle is a little heavier and that is why you are not losing weight. 
 
BEST INDICATOR OF SUCCESS: Measure your waist and that should be shrinking if you are doing this correctly.
 
PREVENT GOUT, KIDNEY STONES: Some people may have an increase in levels of uric acid. This is normal in this transition. It is temporary.
 
If you are susceptible to getting a kidney stone you might notice a little pain in your lower back that is because the higher levels of uric acid.  Make sure that you are consuming enough lemons, lemon juice or lemon in your water.  Lemons help flush that out and counter the effects of stones, gout and this acid.  
 
Apple cider vinegar will also help. Take a tablespoon in some water drink it with your meals with a lemon. (This Blogger prefers Apple Cider Vinegar Capsules.) 
 
NO NEED TO STUFF YOURSELF: You might consume too much food when you are eating two meals a day. You might be afraid that you are going to be hungry. Learn to adjust the food because you do not need the stuff yourself.
 
CHEATING: If you cheat, your blood sugar will be off then the next day you are going to be really hungry. You are craving carbs because you just bumped yourself out of ketosis. Just get back on the Keto program and continue. 
 
CALORIES: Do not do low calories. Keep your calories high. Make sure your meals are nutrient dense. Eat a little bit more food so you are actually satisfied. Eat about three to six ounces of protein, unlimited vegetables and the rest as fat.
 
THYROID: Your thyroid does not have to work as hard when you are doing intermittent fasting in Keto. Fat as fuel is more efficient. If your thyroid levels go down a little bit this is completely normal, especially if it is within the normal range. 
 
CHOLESTEROL: Fat is composed of triglycerides and cholesterol so when you release the body fat, your cholesterol has to come out. It has to go through the blood. It may increase temporarily. Most of the cholesterol in your body is made by your own body, only ten percent comes from the diet. If you eat more it makes less, if you eat less it makes more. Our body basically makes about 3,000 milligrams of cholesterol every single day. It needs it for hormones, it needs it for the vision, for the brain, for the nervous system and to act as a Band-Aid to help heal any type of lesions on the arteries.
 
The real problem is this high insulin that creates the inflammation and the destruction of your arteries so if your cholesterol is a little high, it is temporary.
 
 I recommend that you watch some of Dr. Berg’s videos on LDL. Here is one of them, Understanding Cholesterol. https://www.youtube.com/watch?v=OBXOB3J3b6w
 
FAT BURNING: Serious fat burning happens when you are doing between 18 to 23 hours of intermittent fasting. Autophagy starts.
 
AUTOPHAGY: It is when your cells are recycling old and damaged parts. It is a self-cleaning action. It is cleaning of bacteria, fungus, candida and mold. Your skin is going to start looking better. You are going to have better memory, better a mood, and better cardiovascular function. 
 
SAVE MONEY:  You are no longer consuming three or six meals a day, you are only eating two or even one meal a day. You will save between 300 to 600 dollars a month.
 
There are huge benefits. You have got to keep pushing through it until you get to the serious fat burning. 
 
This Blogger uses Carb Manager to understand how much carb, protein and fat is my meals. Here is the link CARB MANAGER is the Most Comprehensive and Easiest-to-use Net and Total Carb Counter
 https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/
 
For more information visit Dr. Berg’s website https://www.drberg.com/the-healthy-keto-diet-for-beginners
 
This Blog has been condensed from Dr. Berg’s video Keto and Intermittent Fasting
https://www.youtube.com/watch?v=AnyFVWwzgJI
  
Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 
 
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
 
I invite you to follow my Blog https://2healthyhabits.wordpress.com/Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.
 
Please let me know you are interested in the Post by clicking Like or entering a Comment.
 
Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/
 
If you send me an email at lpolstra@bell.net. I would be pleased to add you to my email distribution list.

If you wish to leave a comment, please fill in this form with my email address and your comment.


 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.
Yours truly,
Lydia Polstra

The 9 Best Ketogenic Diet Ingredients

The ingredients are based on two things: one is low carb and nutrient-dense.

Blog - 1 Keto food list

The Best Foods:

  1. Shellfish (clams, oysters, mussels) for trace minerals (zinc, selenium, iodine, chromium) and DHA the key mega 3 fatty acid.
  2. Salmon (wild caught) has one of the highest amounts of omega-3 fatty acids (DHA and EPA), great for the retina of the eye your brain and the heart and high-quality protein.
  3. Leafy greens like salads for the minerals potassium, magnesium and vitamin C.
  4. Sardines are high in DHA and EPA and they have really good protein.
  5. Eggs (organic pasture-raised) have pretty much every single vitamin except they don’t have a lot of vitamin C. They will not increase your cholesterol if you’ve heard that eggs will worsen your cholesterol watch the links at the end of this post where Dr. Berg gives the true data.
  6. Cruciferous vegetables, most cruciferous, especially brussel sprouts, Dr. recommends that you steam them because that will enhance the phytonutrients. The big benefit of cruciferous go beyond just their vitamins and minerals because they’re loaded with phytonutrients that can decrease the complications from diabetes from, Alzheimer’s. It can minimize the damage that some of these diseases are creating and also protect you against cancer.
  7. Avocados are low carb and have healthy fats. But some people can get bloated if they do too many.
  8. Olives and olive oil extra virgin and organic really good on a ketogenic diet.
  9. Beef, Grass-fed, grass-finished, very important because they will sometimes finish the cattle off with grains, which could be GMO to fatten them up for a period of even ten months. You want 100% certified grass-fed grass-finished. Dr. Berg recommends having a fatty of burger or hotdog because that extra fat can even lower the effect on insulin and it’s easier to digest.
Blog -1 Dirty Keto

Worst Foods May Be Consumed On Dirty Keto Rather Than Healthy Keto.

  1. Corn,the problem is that 95% is GMO and highly glycemic.
  2. Yogurt. Look at the label, for example, you will be surprised how much sugar is in Greek yogurt. Make sure it is organic and grass-fed.
  3. Commercial chicken is badly processed, factory farmed, fed grains, overall it is not the ideal protein you want to do on a healthy keto plan.
  4. Processed meat, cold cuts, for example, although considered keto, avoid them because of the nitrates and added sugar and sometimes they add monosodium glutamate and definitely it is not grass-fed.
  5. Processed cheese or not from grass-fed cows. Consume grass-fed or organic cheese only. Cheese is from milk, which can influence someone with a prostate issue also it can influence women who have problems with fibroids and cysts in the breasts or the ovaries. If there’s anything going on with estrogen dominance I don’t recommend it If you’re going to consume it. I don’t recommend consuming a lot of it just a little bit here.
  6. Spinach is it’s loaded with oxalates. Oxalates can cause kidney stones you might be okay if you’re not having a problem with kidney stones and you consumed spinach occasionally. If you consume some high-quality cheese with the spinach the calcium in the cheese will bind with the oxalates in your digestive system. The oxalates won’t get absorbed into the blood and into the kidney so the calcium of the cheese can protect you against the stones.
  7. Nuts, almonds have the highest amount of oxalates avoid them if you have a tendency to get kidney stones. Some people that are arthritic should stay away. Many people that have arthritis really just consume too many foods high in oxalates, which can irritate the joints. If consume seeds, nuts or nut butters, have a small amount, too many nuts can irritate the gall bladder and the liver and the digestive tract.
  8. Vegetables oils sounds healthy. Vegetable oils are actually grain oils they’re usually GMO, highly inflammatory but they’re low carb and higher fat.
  9. Sugar and grain are the worst is sugar and grains.

Fish: If you are worried about the mercury in fish, please watch this video,What Fish Should I Eat to Avoid Mercury?  https://www.youtube.com/watch?v=jZ89N4xRDDU

Eggs: Concerned about the cholesterol in Eggs, watch this videos: https://www.youtube.com/watch?v=FH8RsqjlS2o

Are eggs bad for cholesterol? If you’re afraid of eggs increasing your cholesterol, keep in mind that there’s no evidence to support the idea that eggs raise your bad cholesterol. They can raise your good cholesterol, which isn’t bad for your heart. I recommend that you always go with pasture-raised organic eggs.

Dr. Berg, DC, is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media.

This post has been condensed from:  9 Best Ketogenic Diet Ingredientsby Dr. Berg, here is the link https://www.youtube.com/watch?v=5LOZIry2-7k

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Part Two: Ketogenic Diets Are Uniquely Potent For Improving Your Health.

Do you have an excessive waist circumference, high triglycerides, low HDL, fatty plaques in your arteries, hypertension etc.?

In Part One we covered points 1 to 3.

Topics Addressed:

  1. Current diet recommendations & unintended consequences
  2. Insulin resistance = carbohydrate intolerance
  3. Over-consumption of carbohydrate as a driver of chronic disease
  4. Nutritional Ketosis as a potent therapy to restore metabolic health

In Part Two, we will discuss Nutritional Ketosis as a potent therapy to restore metabolic health.

Since 2012 we’ve learned about ketones in particular beta-hydroxybutyrate, which is the primary circulating ketone, as an epigenetic modulator of gene expression and a signalling agent.  Eric Virgin’s science paper showed an increase in a whole array of antioxidant genes, as well as at the tissue level, protection from oxidative stress resulting from being in ketosis, in the range of nutritional ketosis.

Beta-hydroxybutyrate, which is produced by your liver while being in the state of ketosis, is an alternative source of fuel for the brain.

Ketogenic diets are anti-inflammatory.

There a couple papers showing on the ability of the Ketogenic diet to extend longevity.

There are hundreds of studies on low-carbohydrate ketogenic diets and obesity. They all show low carb diets do much better than low-fat diets.

One of the real problems is diabetes. Very well controlled one- year inpatient studies used the ketogenic diet to reverse type-2 diabetes in over half the patients in 3 months.  Ninety percent of the people in the study prefer follow the Ketogenic diet long term.

Saturated Fat:   Historically it has been villainized as being the cause of a lot of chronic disease. The most recent meta-analysis of dietary saturated fat and risk for heart disease shownoassociation. In fact you decrease saturated fat and replace it with carbs you actually increase your relative risk of having a coronary event.

If you look at studies that have actually measured saturated fatty acids levels in the body, whether that be in membranes or in the blood, and risk of heart disease, there is a very consistent association with higher risk for heart disease. So if you have more palmitic acid or total saturated fatty acids in your blood so you’re accumulating saturated fat that does increase your risk for heart disease and type-2 diabetes.

What contributes to accumulation of saturated fat in the body? It’s not dietary saturated fat. Carbs control lipid metabolism primarily through insulin. Carbohydrates in the diet have a big impact on how we process fat. We measured saturated fat levels. We always show saturated fat levels go down more on the ketogenic diet. So eat more saturated fat but actually have less in your body.

It seems counterintuitive but if you are eating Ketogenic diet you switch over to burning almost exclusively fat and ketones for fuel and that includes saturated fat.

If you’re eating saturated fat you have a nice marbled steak and getting a nice dose of saturated fat but if you typically eat that with potato or rice and a roll and dessert, you get the insulin response and you’re going to be more prone to store that saturated fat in your in your body.

See the image of Diary Matrix – You are what you save from what you eat.

Blog - Volek 7 Dietary Matrix

On the other hand if you have some non-starchy vegetables, hold the potato and maybe even add some steak butter to the steak suddenly you’re in a different metabolic state. Insulin muted dramatically and you’re continuing to burn fat.  It’s very hard to imagine saturated fat having any harmful effects in the body if it’s promptly being converted to co2 and water, which is essentially happening on a ketogenic diet.

The point is: the processing of saturated fat in the body is highly dependent on the carbs that are consumed with it.

Really carbohydrates control lipid metabolism at that level. At the level of the individual, it is the level of carb tolerance a person has. If you’re more carb intolerant you’re going to be more prone to that storing that fat and then a person who’s more carb tolerant.

For athletes, we are challenging that carbs they need carbs. Now a lot of athletes within the ultra endurance community are adopting this and surpassing their own records. While being on the Ketogenic diet, ninety percent of their fuel came from fat.

In the last Tour de France it became known that the first and second place finishers were low carb athletes.

For more information on athlete improving their performance please watch the video link below.

See the image of the Potential Benefits of the Keto-Adapted State

Blog - Volek 8 Potential Benefits of the Keto-Adapted State

Keto adaptation changes the body in profound ways. There are a lot of changes going on metabolically and physically and physiologically within humans as they adapt to a ketogenic diet.

The main point is we are eating too many carbs. Get the carbs down to a level below which people can tolerate them and maintain health. Ketogenic diets have some unique benefits and a lot of this may be attributed to ketones.

Everybody’s carb tolerance is different. You’ve got to find that level of carb intolerance works. It might be a carb level below which you’re in ketosis but not everybody needs to be in ketosis. It might be a carb level below, which you keep all the signs and symptoms of metabolic syndrome at bay.

Personalized nutrition really needs to focus on is getting the carbs right.

Summary:

Consumption of carbs at levels that exceed a person’s ability to directly oxidize is the driving force behind the obesity/diabetes epidemics.

Ketogenic diets are uniquely potent at restoring metabolic health

What is optimal carb level?

A level below which:

  • Ketones >0.5 mM
  • Metabolic syndrome at bay
  • Converts carbs to fat
  • Oxidative stress

 See the Image of the Summary.

Blog - Volek 9 Summary

This Post has been condensed from the original: Ketones: From Toxic to Therapeutic to Ergogenic with Jeff S. Volek, PhD, RD https://www.youtube.com/watch?v=oRoifq_lWZA

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know that you like the Post by clicking Like, or Commenting on the content.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Blog: https://2healthyhabits.wordpress.com/

How To Bulletproof Your Immune System?

Blog - 1

Your immune system protects you against disease.

The main cells in your immune system are the white blood cells. Your immune system is also made up of friendly bacteria known collectively is called the microbiome or flora. Those microbes help you in many ways from absorption of nutrients, to recycling of bile, to immune defenses. They’ll make it so there’s just not enough space or food for a pathogen to live.

Our white blood cells actually make enzymes to help break down and kill microbes and pathogens. Our white blood cells generate mucus and inflammation and these pathogens get caught up in this mucus web, it’s like quicksand.

Our immune system has a memory. When there’s a microbe that actually comes back into our body, the immune system actually tags it because it as a memory of that and it can destroy it.  So it actually learns over time by being exposed to pathogens. That’s called building up your immune system and this is why as a child it’s not very healthy to keep a child just so utterly sterile that they’re never exposed or they’re never sick. It’s a natural part of building the immune system.

Then we get to something called the phagocyte. That’s part of our immune system. The phagocytes are cells that have a ravenous appetite for not just microbes and viruses and bacteria and yeast and fungus but they will also eat up dead cells and debris. Phagocytes are stimulated by acid.  Apple cider vinegar has been known to acidify the body and speed up phagocytosis just like any acid. (Blogger: Apple cider vinegar is available in capsules, which should not affect your teeth.)

Another mechanism involves certain white blood cells. If certain white blood cells are infected by a pathogen, we have this built-in mechanism that if the cell is invaded, it goes through something called apoptosis where it killed itself off for the benefit of the entire body because if they let the microbes leech into their DNA and start reproducing then they become the copy machine that just makes the virus over and over and over.

The bad guys, the pathogens also have their defences as well.  They have the ability to block vitamin D and they do it through the vitamin D receptor because somehow they know that vitamin D is essential for the control of your immune system. If they can block it they lower your resistance to invading the cells and so they can take the cell over. The other thing that these sneaky little pathogens do is they can mimic your body tissue so they’re not recognized by the immune system. They can also hide in calcium little biofilm houses and this is why antibiotics are not effective.

Another mechanism especially with microbes like the mycoplasma that doesn’t have a cell wall they keep moving they’ll move into one joint in the synovial fluid another joint and your immune system is trying to attack them and they miss and so they keep moving so you can’t get them.

Another mechanism is that they these microbes have the ability to morph into different structures so your immune system gets confused.

What To Do About It?

You have things that weaken the immune system and you have things that strengthen the immune system.

What weakens the immune system?  Low nutrient foods create nutritional deficiencies.

Look at the pandemic the Spanish flu of 1918. WW1 occurred just before the spread of this virus all over the world that killed 50-100 million people. What happened in this war? You had rationing. You had the preserving of food. There wasn’t a lot of fresh vegetables and food. When you do that over a period of time you weaken the immune system especially if you put someone under a stressful state. That is going to set the person up for susceptibility to having a virus invading their body.

So when you’re low in vitamins, trace minerals, minerals, amino acids and fatty acids, especially, you are more susceptible to getting sick because of the fact that the nutrient defense mechanism is dependent on these nutrients. Just think about a virus for example, a virus can’t do anything to you, It’s not alive unless it invades the cell wall and goes right into your DNA and starts to turn it into a copy machine while it hijacks the life force from that cell.

Remember, it has to invade the cell wall.That cell wall is two layers of fat; it’s a bi-lipid layer of fat. So this is another reason why essential fatty acids are vital to protect yourself. You don’t want to go on a low-fat diet when you run down or sick.

Cholesterol is very important in a healthy immune system. It is an essential building block for certain hormones like cortisol, for example. Cortisol is really important in your immune system, if cortisol does not have its building blocks cholesterol, it can’t be formed correctly.

Stress is probably equivalent to nutrient deficiencies. It is a very key factor.

Low sleep also sets you up for being susceptible, it’s connected to stress as well and glucose.  Certain viruses are activated more with glucose fuel versus other fuels. (The Ketogenic diet is low in glucose/ carbohydrates.)

What nutrients are really vital in keeping your immune system bulletproof?

Blog - board

At the top of the list we have vitamin C.  Not synthetic vitamin C; take vitamin C from food or a food concentrate.  In nature vitamin C always comes in a complex of many parts not just one thing, ascorbic acid. The foods that are highest in vitamin C are sauerkraut, bell peppers, berries, and green leafy vegetables.  Vitamin C has the power to stimulate the production of more white blood cells. Vitamin C is also stored in large quantities in your adrenal gland to actually help make adrenal hormones.

The next one that’s equally as important vitamin D, it is very hard to get from food so the sun would be probably the best source or take it as a supplement.  Vitamin D is actually a hormone factor that controls your immune system. It has a function that goes way beyond just making bone. There are vitamin D receptors in all of your white blood cells and in your DNA. It supports the t-cells, which are made by the thymus gland, which is like a training camp for white blood cells. It also protects against pathogens. It actually gives your body the capacity to kill microbes very potently.

Vitamin A provides the structural integrity of the mucosal cells in the sinus and their respiratory centers. The best source of vitamin A is cod liver oil, egg yolks, and butter is a good one because it’s a fat-soluble vitamin.

Zinc is the most important trace mineral for the immune system. A lot of people are deficient in zinc. It actually can increase t-cells and it does a lot of other things for the immune system. Zinc is very protective against viruses.

Garlic ranks number one in potency for killing off viruses bacteria, yeast, fungus, and mold.

The next one is colloidal silver. It starves off the oxygen supply to certain microbes so it’s a very potent. Some people use it as a nasal rinse and it works really well but this is a very potent antiviral as well.

Olive leaf is great as an anti viral into protect the immune system.

There are a lot of other things that can protect the immune system but from Dr. Berg says these are the most powerful.

This post has been condensed from the original, How do we strengthen in bulletproof our immune system?https://www.youtube.com/watch?v=GrWFWdNk5qQ

 Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Saturated Fat Part Two: Gauging Your Heart Disease Risk

Blog Mar 6

You are at risk of a heart disease if you have 3 out of the following 5 indications of metabolic syndrome:

A fasting insulin level above 3

A triglyceride to HDL ratio above 2

Low HDL

A waist circumference indicating overweight or obesity

High blood pressure

Another major risk factor for heart disease that receives virtually no attention is high iron levels. In menstruating women, this is not an issue since they lose blood on a monthly basis. This is actually part of why premenopausal women have a decreased risk of heart disease.

In men, iron levels can rise to dangerously high levels. In my experience, the majority of adult males and postmenopausal women have elevated levels that put their health at risk. Checking your iron levels is easy and can be done with a simple blood test called a serum ferritin test. If your levels are high, all you have to do is donate blood a few times a year.

The Connection Between Saturated Fats and Diabetes

Malhotra cites a 2014 Lancet study looking at the association between dietary saturated fat, plasma saturated fat and type 2 diabetes. Interestingly, while dietary saturated fats found in dairy products were strongly inversely associated with the development of type 2 diabetes (meaning it was protective), endogenously-synthesized plasma-saturated fat was strongly associated with an increased risk.

Endogenously-synthesized plasma-saturated fats are fatty acids produced by your liver in response to net carbohydrates, sugar and alcohol.These findings suggest eating full-fat dairy products may protect you against type 2 diabetes,whereas consuming too many net carbs (total carbs minus fiber) will increase your risk of type 2 diabetes –in part by raising the saturated fat levels in your bloodstream.

Healthy Fat Tips

Here are a few tips to help ensure you’re eating the right fats for your health:

  • Use organic butter made from raw grass-fed milk instead of margarines and vegetable oil spreads.
  • Use coconut oil for cooking. It is primarily a saturated fat and more resistant to heat damage than other cooking oils. It will also help improve your ability to burn fat and serve as a great source of energy to help you make the transition to burning fat for fuel.
  • Sardines and anchovies are an excellent source of beneficial omega-3 fats and are also very low in toxins that are present in most other fish.
  • To round out your healthy fat intake, be sure to eat raw fats, such as those from avocados, raw dairy products, and olive oil, and also take a high-quality source of animal-based omega-3 fat, such as krill oil.

Why Statins Are a Bad Idea for Most People

In addition to the recommendation to follow a low-fat diet, many doctors are still avid prescribers of statins, which help lower your cholesterol.

“This is a drug that was marketed over the last three decades as being a wonder drug. We’re only now realizing that the benefits of statins have been grossly exaggerated and the side effects underplayed. One of the reasons for that is that most if not all of the studies that drove the guidelines were industry-sponsored studies.

One of the things we have neglected in medicine is this issue around absolute risk and relative risk. The reality is if you look at the published data … if you have heart disease and you’ve had a heart attack, then taking a statin every day for five years, there’s a 1 in 83 chance that [statin] will save your life.

    That means in 82 of 83 cases, it’s not going to save your life.

People with low risk should know that if they haven’t had a heart attack, according to the published literature, they’re going to live one day longer from taking statins.”

Statins Are Associated With Serious Side Effects

Then there’s the issue of side effects. According to Malhotra, between 1 in 3 and 1 in 5 patients suffer unacceptable side effects (that interfere with or diminish the quality of your life). Muscle pain is the most significant side effect reported followed by fatigue (mostly in women) because statins are essentially a metabolic blocker and mitochondrial poison.

They inhibit an enzyme called HMG-CoA reductase. This is how they lower cholesterol. But that same enzyme is also responsible for a number of other things like making coenzyme Q10, which is why muscle pain and fatigue are so common. This is in fact a sign that your CoQ10 is being depleted, and you don’t have enough cellular energy.

Statins also block the formation of ketones, which are an essential part of mitochondrial nutrition and overall health. If you can’t make ketones, you impair the metabolism in your entire body, including your heart, thereby raising your risk for heart problems and a variety of other diseases. It’s also recently been established that within a few years of taking statins, the drug causes type 2 diabetes in one out of 100 patients.

That too can be a significant tradeoff that needs to be taken into account, as diabetes is a risk factor for heart disease and other chronic diseases. Dr. Michel De Lorgeril, a well-respected French cardiologist at Grenoble University recently reopened the debate about statins after publishing a review in which he questions whether statins actually have any benefit at all.

“He pointed out several discrepancies in the original trials … statistical manipulation, conflict of interest … ” Malhotra says. ”He’s actually suggested that maybe nobody benefits from statins; even people on statins for prevention.

He says that unless we get access to the raw data, independent analysis, the actual claims about the benefits of statins are not evidence-based.”

In case you missed it, please read

Saturated Fat Part One: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight

Is saturated fat dangerous to your health?

Hospitals and Medical Personnel Are Far From Paragons of Health

For Past 60 Years, the Wrong Fats Have Been Vilified

What Are the Real Risk Factors for Heart Disease?

Here is the link https://2healthyhabits.wordpress.com/2020/02/28/saturated-fats-part-one-great-britains-most-outspoken-cardiologist-sets-the-record-straight/

Part One and Two have been condensed from Dr. Mercola’s post: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight on Saturated Fats

https://articles.mercola.com/sites/articles/archive/2016/06/05/saturated-fat-heart-disease-risk.aspx

Please see the original for the Footnotes and Citations for the scientific studies.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

Saturated Fats Part One: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight.

Blog - S. Fat Picture.png
  • Saturated fat and cholesterol have little to do with the development of heart disease. Data shows two-thirds of people admitted to hospitals with acute myocardial infarction have completely normal cholesterol levels.
  • Fats that contribute to heart disease are primarily trans fats and highly refined and/or heated polyunsaturated vegetable oils (PUFAs), which are high in damaged omega-6.
  • For optimal health, seek to get 75 to 85 percent of your total calories as healthy fat, primarily monosaturated and saturated. Limit PUFAs to 10 percent and omega-6 fats to 5 percent.

Is saturated fat dangerous to your health?  Dr. Aseem Malhotra an interventional cardiologist consultant in London, U.K. seriously challenges the conventional view on saturated fats, and reviews how recent studies have failed to find any significant association between saturated fat and cardiovascular risk.

Malhotra reports that two-thirds of people admitted to hospitals with acute myocardial infarction have completely normal cholesterol levels.

“As an interventional cardiologist, we can do life-saving procedures with people who have heart attacks through heart surgery. What we can do in medicine is really quite limited at the treatment end and actually the whole ‘prevention is better than cure’ phrase is very true.”

Hospitals and Medical Personnel Are Far From Paragons of Health

Malhotra’s epiphany that something was wrong with the system came rather early. While working as a resident in cardiology, he performed an emergency stenting procedure on a man in his 50s who’d recently suffered a heart attack.

“Just when I was telling about healthy diet, how important that was, he was actually served burger and fries by the hospital. He said to me, ‘Doctor, how do you expect me to change my lifestyle when you’re serving me the same crap that brought me in here in the first place?’”

Looking around, he realized that a lot of healthcare professionals are overweight or obese, and hospitals serve sick patients junk food.

“The hospital environment should be one that promotes good health, not exacerbates bad health,” he says.

Diet and lifestyle changes are particularly important in light of the fact that medical errors and properly prescribed medications are the third most common cause of death after heart disease and cancer. Overmedication is a particularly serious problem among the elderly, who tend to suffer more side effects.

“Part of that is because there are very powerful vested interests that push drugs,” Malhotra says. “They even coax academic institutions and guideline bodies. People aren’t getting all the information to make decisions, whether or not they should take medications…

For Past 60 Years, the Wrong Fats Have Been Vilified

For the past 60 years, the conventional wisdom has dictated that saturated fat is dangerous and should be avoided. This flawed notion was originally promoted by Dr. Ancel Keys, whose Seven Countries Study laid the groundwork for the myth that saturated fat caused heart disease.

It’s true that heart disease rates began spiking in the beginning of the 20th century, and for the last 50 years, heart disease has been progressively increasing. It really wasn’t an issue prior to the 20th century. Saturated fat wasn’t the problem. It was all the other harmful fats people were eating.

In the 20th century, the average person probably had less than 1 pound a year of refined, processed omega-6 vegetable oils. By the 1950s, probably about 50 pounds a year, and by year 2000, it increased at about 75 pounds a year. It seems “fat” in itself isn’t the issue; it’s the type of fat that’s crucial.

This massive amount of highly refined polyunsaturated fat is far in excess of what we were designed to eat for optimal health.

In the United States, between 1961 and 2011, 90 percent of the calorie intake has been carbohydrates and refined industrial vegetable oils.

The heart disease epidemic peaked between 1960 and 1970. When we look at our data, it’s quite clear that the so-called fats responsible for that are trans fats and very likely polyunsaturated vegetable oils high in omega-6 fatty acids. We know now that they oxidize LDL and are pro-inflammatory.

What Are the Real Risk Factors for Heart Disease?

By failing to differentiate between trans fats and saturated fats, massive confusion has arisen. There’s also confusion about the relationship between saturated fat and cholesterol. Adding to the complexity, there are also different types of saturated fats, which may have different biological effects.

Many saturated fats will raise LDL, the so-called “bad” cholesterol. But LDLs come in various sizes. Large type A particles arelessatherogenic (form fatty plaques in the arteries) and are influenced by saturated fat. Saturated fat also increases HDL, the “good” cholesterol.

“What’s interesting is the saturated fat, even though it may raise LDL, your lipid profile may actually improve [when you eat more saturated fat], especially when you cut the carbs. On top of that, LDL has been grossly exaggerated as a risk factor for heart disease, with the exception of people who have a genetic abnormality (familial hypercholesterolemia),” Malhotra says.

So what is the major issue when you look at heart disease and heart attacks? Insulin resistance. The reason it’s being neglected is partly this flawed science on cholesterol. But, also because there’s never been any effective drugs that target insulin resistance.

Therefore, because [there isn’t a] big market around something to sell, there aren’t many people that know about it. As you and I know, if you target insulin resistance through the right kind of diet and lifestyle changes, stress reduction, right kind of exercise, that’s going to have the biggest impacts on your health.”

Check back next week for –

Saturated Fat Part Two: Gauging Your Heart Disease Risk:

  • Gauging Your Heart Disease Risk
  • The Connection Between Saturated Fats and Diabetes
  • Healthy Fat Tips
  • Why Statins Are a Bad Idea for Most People
  • Statins Are Associated With Serious Side Effects

Today’s Post has been condensed from: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight on Saturated Fats

https://articles.mercola.com/sites/articles/archive/2016/06/05/saturated-fat-heart-disease-risk.aspx

Please see the original for the Footnotes and Citations for the scientific studies.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net

Worst Artificial Sweeteners, Plus Healthy Alternatives.

If you haven’t stopped using artificial sweeteners, please do so immediately!

Blog Feb 21. Health - Aspartame is toxic. Blog Feb on Sweetener

The side effects simply aren’t worth it. They cause symptoms that range from headaches and migraines to weight gain and even more serious conditions like cardiovascular disease.

Artificial sweeteners retrain the taste buds to need more and more, sweeter and sweeter foods. This leads to even greater incidences of obesity, type 2 diabetes, kidney damage and so much more.

Holly Strawbridge, former editor of Harvard Health, points out that while FDA studies have “ruled out cancer risk” for non-nutritive sweeteners, all of the studies conducted were based on significantly smaller doses than the 24 to 50 ounces a day of diet soda commonly consumed.  These portions have not been evaluated for their safety.

In addition, another study on the effects of artificial sweeteners on atherosclerosis found that daily consumption of drinks with artificial sweeteners creates a 35 percent greater risk of metabolic syndrome (conditions that occur together: increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels), and a 67 percent increased risk for type 2 diabetes. Atherosclerosis is when plaque builds up inside the arteries leading to strokes, heart attacks and even death.

There is additional evidence that links artificial sweeteners to the development of glucose intolerance and other metabolic conditions that result in higher than normal blood glucose levels.

A 2018 study published in Inflammatory Bowel Diseases also revealed that the artificial sugar, sucralose (otherwise known as Splenda) and maltodextrin, intensifies gut inflammation in mice that carry Crohn’s-like diseases. Specifically, the artificial sweetener increases the number of Proteobacteria – a microbe bacteria associated with E. coli, Salmonella and Legionellales – in the mice who carried a Chrohn’s-like disease.

Additionally, the ingestion of artificial sugar intensified myeloperoxidase (an enzyme in white blood cells) activity in individuals that have a form of inflammatory bowel disease. This study indicates that it may be practical to track Proteobacteria and myeloperoxidase in patients to adjust their diet and monitor the disease and gut health.

Common Artificial Sweeteners:

Aspartame, Acesulfame potassium, Alitame, Cyclamate, Dulcin, Equal, Glucin, Kaltame, Mogrosides, Neotame, NutraSweet, Nutrinova, Phenlalanine, Saccharin, Splenda, Sorbitol, Sucralose, Twinsweet, Sweet ‘N Low, Xylitol.

Partial List Of Where Dangerous Artificial Sweeteners Hide:

Toothpaste and mouthwash

Children’s chewable vitamins

Cough syrup and liquid medicines

Chewing gum

No-calorie waters and drinks

Alcoholic beverages

Salad dressings

Frozen yogurt and other frozen deserts

Candies

Baked goods

Yogurt

Breakfast cereals

Processed snack foods

“Lite” or diet fruit juices and beverages

Prepared meats

Nicotine gum

Please avoid these artificial sweeteners:

  1. Aspartame – also marketed as NutraSweet, Equal, Sugar Twin and AminoSweet, Calcium cyclamate, Cyclamates, Saccharin, Sodium cyclamate, Sweetening agent.

It is currently used in more than 6,000 consumer food and beverage products, including Diet Coke and Diet Pepsi, sugar-free gum, candy, condiments and vitamins, and over 500 prescription drugs and over-the-counter medications.

According to a recent study published in the American Journal of Industrial Medicine aspartame has carcinogenic effects.

A recent study points to alarming news for women who consume artificial sweeteners during pregnancy or while breastfeeding. It appears that aspartame can predispose babies to metabolic syndrome disorders, and obesity, later in life.

Common side effects of aspartame include headaches, migraines, mood disorders, dizziness and episodes of mania. Comprising phenylalanine, aspartic acid and methanol, these substances can stay in the liver, kidneys and brain for quite some time.

Dozens of studies have linked aspartame to serious health problems, including cancer, cardiovascular disease, Alzheimer’s disease, seizures, stroke and dementia, as well as negative effects such as intestinal dysbiosis, mood disorders, headaches and migraines.

  1. Sucralose (Splenda)

Sucralose, derived from sugar, was originally introduced as a natural sugar substitute. But it’s a chlorinated sucrose derivative. Chlorine is one of the most toxic chemicals.

At 600 times sweeter than sugar, it can contribute to an addiction for overly sweet foods and drinks. A medical study that found it could be linked to leukemia in mice.

A study published in the Journal of Toxicology and Environmental Health found that cooking with sucralose at high temperatures can generate dangerous chloropropanols – a toxic class of compounds. Human and rodent studies demonstrate that it can be metabolized and have a toxic effect on the body.

  1. Acesulfame K (ACE, ACE K, Sunette, Sweet One, Sweet ‘N Safe)

Composed of a potassium salt that contains methylene chloride, Acesulfame K is routinely found in sugar-free chewing gum, alcoholic beverages, candies and even sweetened yogurts. It’s often used in combination with aspartame and other noncaloric sweeteners. It found in highly processed foods and baked goods.

Long-term exposure to methylene chloride has been shown to cause nausea, mood problems, possibly some types of cancer, impaired liver and kidney function, problems with eyesight, and perhaps even autism.

  1. Saccharin (Sweet ‘N Low)

Many studies link saccharin to serious health conditions. Sadly, it’s the primary sweetener for children’s medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription medications. It’s believed that saccharin contributes to photosensitivity, nausea, digestive upset, tachycardia and some types of cancer.

  1. Xylitol (Erythritol, Maltitol, Mannitol, Sorbitol and other sugar alcohols that end in –itol)

Sugar alcohols aren’t absorbed well by the body and cause an allergic reaction for those who have a sensitivity to it. In addition, it has gastrointestinal side effects that include bloating, gas, cramping and diarrhea. Its laxative effect is so pronounced that it’s actually part of the chemical makeup for many over-the-counter laxatives.

WebMD states: “Not enough is known about the use of xylitol during pregnancy and breast feeding. Stay on the safe side and avoid use.”

Special note to dog owners:

Sugar alcohol-based artificial sweeteners are a life-threatening toxin to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around.

Healthy Alternatives to Artificial Sweeteners:

Maple syrup, coconut sugar, stevia (safe as a fresh herb), fruit purees and raw honey are great, healthy substitutions.  Start working to retrain your palette to enjoy the natural sweetness of foods.

Try adding other flavors like tangy, tart, warm and savory to please your palette. For example, vanilla, cocoa, licorice, nutmeg and cinnamon enhance the flavor of foods, so you need less sweetness.

When you crave a sweet drink, try homemade infused waters. Start sweetening your iced tea with honey, coconut sugar or even maple syrup for a twist.

America’s obesity epidemic continues to grow, and it coincides with an increase in the widespread use of non-nutritive artificial sweeteners including aspartame, sucralose, saccharin and sugar alcohols.

Research shows that artificial sweeteners don’t satiate you the way real foods do. Instead, you end up feeling less satisfied and more prone to eating and drinking more, resulting in weight gain, in addition to potentially suffering dangerous side effects associated with artificial sweeteners.

Everyone should avoid artificial sweeteners, but it’s particularly important for children and women who are pregnant or breastfeeding. The risk is simply too great.

Today’s Post has been condensed from: The 5 Worst Artificial Sweeteners, Plus Healthy Alternatives By Dr. Josh Axe, DC, DMN, CNS https://draxe.com/nutrition/artificial-sweeteners/

Please see the original for the Footnotes and Citations for the scientific studies.

There are plenty of natural, healthy sweeteners available that provide essential nutrients and taste great. To learn more visit:

11 Best Sugar Substitutes (the Healthiest Natural Sweeteners)

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Low Carb Guide to Understanding Nutrition Labelsx

Have you ever looked on the back of a food package, only to find ingredients you can’t pronounce and hidden sugars you didn’t expect? For success on your path to better health through a low carbohydrate, high fat nutrition plan, it’s important that you learn what to look for on packaged food labels.

First and foremost: the Ketogenic diet is not a low calorie or low fat way of eating. It is a low carbohydrate, high fat and moderate protein nutrition plan, so while there are many things to be aware of when reading labels, total carbohydrate content is the most important.

Let’s walk through reading a Nutrition Facts label, from top to bottom.

Here’s a label for some roasted almonds.

Blog - Food Label
  1. Serving Size and Servings Per Container

The first thing you’ll see is the serving size. This is the portion of that particular food that all the other numbers – grams of fat, protein, carb, etc. – are based on.

The servings per container is the number of servings contained in the entire bag, box, can, bottle, or jar. It’s important to know the serving size and how many servings there are per container so you don’t inadvertently go over your carb limit for the day. For example, for most nuts, a typical serving is one ounce.

For sliced deli meats, a serving might be 3–4 slices. Salad dressings are usually 2 Tbsp.; other condiments are just 1 Tbsp. per serving. Even if the carb count for one serving is low, the carbs can add up quickly if you eat multiple servings.

  1. Calories

A ketogenic diet is not a low calorie plan. There’s no calorie counting. Instead, it’s far more important to keep track of carbohydrates.

Learn more about the low carb Ketogenic diet https://www.virtahealth.com/faq/ketosis-ketogenic-diet-faq

  1. Total Fat

When you’re in nutritional ketosis, fat is fuel and with this high fat nutrition plan you need not fear fat or worry about counting fat grams – not even saturated fat. The amount of fat varies for individuals, but instead of counting grams of fat, it should be consumed to satiety.

 Also, the type of fat matters; most should come from monounsaturated and saturated fat sources. Some labels break the fat down into different types of fat. Food sources of fat contain a mix of different fats, but here’s a general overview:

Saturated: found predominantly in dairy products (butter, cheese, cream) and other animal sources (beef, pork). Some plant oils, such as coconut and palm, are also rich in saturated fat. Read more on saturated fat here. To learn more please read The Sad Saga of Saturated Fat https://2healthyhabits.wordpress.com/2019/02/01/the-sad-saga-of-saturated-fat/

Monounsaturated: found in olive oil, avocados, nuts, and also in animal sources (beef, pork, poultry)

Polyunsaturated: found in nuts and seeds, fatty fish, and vegetable oils (soybean, corn, safflower, cottonseed, sunflower)

Trans: found in vegetable shortening (Crisco), margarine, and mass-produced processed foods (cookies, crackers, muffins).

By eating a wide variety of foods, you will naturally consume a blend of all three natural fats: saturated, monounsaturated, and polyunsaturated. You should aim to get most of your fats as monounsaturated and saturated.

Despite consuming a higher percentage of your dietary intake from fat during a well-formulated ketogenic diet, the total amount of polyunsaturated fat (PUFA) that your body needs each day does not change. So consuming sources high in omega-6 PUFA like corn and soybean oils can result in an imbalance in the body and cause poor gastrointestinal tolerance.

It’s fine to get PUFA from natural sources, such as fish, and nuts, and small amounts of vegetable oils in the form of dressings, mayonnaise, etc., are okay on occasion, like when dining out. (Alternatively, you may decide to take a small container of olive oil with you when you plan to eat out.)

At home be sure to stock up on dressings and mayos made with olive oil. Artificial trans fats should be limited as much as possible or eliminated altogether. They are not natural fats and are linked to an increase in the risk of heart disease. Learn more at https://www.heartandstroke.ca/get-healthy/healthy-eating/the-facts-on-trans-fats

Since they are mostly found in foods that do not fit into a ketogenic diet (packaged high-carb snack foods) your intake of trans fats will automatically decrease, but be sure to still pay attention to the amount on the label.

  1. Cholesterol

Cholesterol is a fatty substance found only in animal products. Vegetables, nuts, seeds, and fruit contain no cholesterol. You do not need to count cholesterol. Research shows that, for most people, the amount of cholesterol in the foods you eat does not affect the amount of cholesterol in your blood.Egg yolks are welcome at the table again!

  1. Sodium

We get sodium from some of the foods we eat and salt we put on our food. (This Blogger prefers unprocessed sea salt). Sodium is an essential nutrient, and very low-carb diets change the way the body holds onto sodium, so if anything, it’s important that you eat enough sodium, rather than worrying about too much.

Aim for 5g per day: 3g from food and salting your food to taste and an additional 2g from boullion. (Do not limit sodium unless you’re taking medication for high blood pressure or are told to do so by your doctor.)

To learn more about sodium go to

https://2healthyhabits.wordpress.com/2019/09/20/managing-potassium-and-sodium-on-a-ketogenic-diet/

  1. Total Carbohydrate

The carbohydrate count is given as total grams, and then broken down into carbs from fiber and sugar. Focus on total carbohydrate.

Sugar should be zero as often as possible (1–2g at most).

‍Fiber is a carb and should be included in your total for the day (initially 30g or less).

‍Again, pay attention to the serving size. Something might be low in carbs, but if you eat 3 or 4 servings, you can easily go over your daily limit.

  1. Protein

Protein comes from both animal and plant foods and is very important for overall health to preserve critical structures and functions – like muscles, heart, liver, and practically every other part of the body.  Additionally, it helps keep you satisfied and is the building block that powers important chemical reactions in the body. Consuming enough protein every day is critical, but eating too much can interfere with nutritional ketosis. Read about how much protein you need in nutritional ketosis in this Blog Post https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

  1. Vitamins and Minerals

Your individual needs are unique; you need not pay attention to the percentages given here. To make sure you consume enough vitamins and minerals, aim for 5 servings of non-starchy vegetables daily.

  1. % Daily Value

These are percentages of nutrients based on a 2,000 calorie per day diet. Because this is not a calorie-restricted diet, and you may be eating more or less than 2,000 calories, you need not pay attention to these percentages.

  1. Ingredients

On food labels, ingredients are listed in order by weight – the first few ingredients are the main ones in the product, while the ones toward the end of the list are used in smaller amounts. Here are some key things to look out for:

Trans fats: These are chemically modified fats that come from vegetable oils and should be avoided as much as possible. According to labeling laws in the U.S., if a food contains less than 0.5g of trans fat per serving, the label can say 0g, so be sure to read the list of ingredients. You can spot trans fats by the words “hydrogenated” or “partially hydrogenated” with oils.

Sugar-free or Low-carb: Don’t be fooled by clever packaging and slick marketing. Packages that say, “low carb” or “sugar free” may have hidden sugars and many of these that calculate net carbs (the subtraction of fiber and sugar alcohols) are likely high in total carbs. Pay attention to the ingredients and the total carb content, even when the front of the package shows “low carb.”

Vegetable oils: Try to avoid or limit as much as possible foods that list corn, soybean, cottonseed, sunflower, or safflower oil among the first ingredients. Opt for condiments and marinades made from olive oil. (Canola oil may contain small amounts of trans fats, which is harmful to health. Source: Is Canola Oil Healthy? https://www.healthline.com/nutrition/is-canola-oil-healthy)

Hidden sugars: Sugar goes by many different names, which helps manufacturers disguise the true amount of sugars and sweeteners in their products.

The many names of sugar include:

Blog - Feb. 7 sugar chart

If you see any of these listed in the ingredients on a label, look to see if the total carbohydrate count is suitable. For example, many brands of bacon and cold cuts are cured with brown sugar or honey, but the amount of sugar remaining in the final product is very low.

As long as the total carbs per serving are 1–2g, that’s okay.The same goes for salad dressings – many perfectly good low-carb choices, such as ranch or bleu cheese, may have sugar listed in the ingredients, but the total carbs per serving will be just 1–2g.

Bottom line: Carefully read nutrition labels to limit your total carbohydrates and identify the right ingredients to help you successfully navigate your low carb, high fat lifestyle.

To learn more about how food affects blood sugar, watch Dr. Sarah Hallberg’s video here:

Dr. Hallberg on Carbs, Protein and Fat, and Their Surprising Impact on Blood Sugar (Ch 1) https://www.youtube.com/watch?v=ESL3_7sdCwU

This Post has been condensed from: Low Carb Guide to Understanding Nutrition Labels https://www.virtahealth.com/blog/low-carb-guide-to-understanding-nutrition-labels

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Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

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