IBS and Crohn’s Diet

Do you suffer from Irritable Bowel Syndrome, Crohn’s Disease or Ulcertative Colitis?  This may be the diet for you!  Does your physician talk about the importance of eating the right foods for your condition?  If not, you are not alone.  Most patients claim their doctor only tells them to not eat spicy foods or greasy foods or possibly dairy – but no more information is given.holding_stomach

How is that possible?  Unfortunately,  most doctor’s were never given nutrition courses in medical school, so that part of their expertise is lacking.  That is why we are fortunate to have holistic nutrition counselors such as myself, to help you know that nutrition is key to heal and protect your gut!  So let’s see what is best for your stomach condition:

  •   Go on an organic diet.  That means getting rid of nearly all foods not grown, raised, or processed organically.  Sticking to an 80% organic diet, and  paying particular attention to organic grains, veggies, and dairy (including eggs) helps so much .   Eating organic meats is a must too, but don’t eat beef while you are in any “crisis” state or symptomatic state.  The processing of non-organic meats can really aggravate nasty symptoms.
  • For a week or so, try to eat only organic rice, baked or mashed (with almond milk, butter) organic potatoes, organic chicken.  For breakfast try organic oatmeal and drink only water or green tea.  Once the pain starts to subside and the diarrhea became less prolific, you can start adding other things into your diet until you feel normal again.
  • Eat a low carbohydrate and high vegetable diet.  Eat baked or broiled fish, chicken or turkey.  Steam the vegetables lightly so that they are still a little crunchy.  Eat Brown Rice, Quinoa, Sweet Potatoes, peas and rice cakes/crackers.  No milk or cheese or corn.
    Eggs are fine and are tolerated best as hard boiled.  No spicy foods or  caffeine.  No red meat, or sugar or processed foods.  You can try Greek Yogurt that is high protein such as Fage or those brands as Whole Foods Market (read the label and it should say at least 10 grams of protein per container.  Tofu is also fine. Any vegetables except corn.
  • You can also eat applesauce (with cinnamon but no added sugar), apples, peaches, nectarines, plums, watermelon, cantelope, honeydew, banana, and blueberries.
  • Do not eat any nuts but you can try creamy organic almond butter.  No peanuts or peanut butter.  Drink at least 8 glasses of water daily  or the formula for water drinking is l/2 of your body weight in ounces of water.  So if you weigh 150 pounds, that is 75 ounces per day– you can add fresh squeezed lemon or lime to the water.

Taking supplements are always important for everyone, but the ones that are important with your stomach issues would be:

  1. Boswelia – 350 mg./3 times daily as an anti-inflammatory, heals ulcers – no adverse reactions or bad interactions with other meds has been found.
  2. Probiotic – I like Udo’s Choice Super 8 Probiotic (found and kept in the refrigerator at all times) or Renew Life 50 Billion Probiotic (also in the refrigerator).
  3. Magnesium Citrate or Magnesium Glycinate capsule 1 per day/400 mg. Take between dinner and bedtime.
  4. I recommend two products from Metagenics called: Glutgenics and Endefen which are both powders you can mix with apple juice or water. They would have to be ordered by a professional since these are “pharmaceutical grade” products and sold to professionals.

You should get your iron levels checked to see if you could be Anemic which is common from bleeding in the colon and not eating beef.  An Iron supplement that is good is by Solgar company, but take two per day ( one at lunch and one at dinner) rather than one if you are anemic.

Digestive disorders can be greatly relieved if you eat well for your condition, so don’t give up hope and see how great you can feel by following these suggestions.  Let me know how you do on this plan and leave a Comment.

 

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An Eye Opening Vitamin We Don’t Hear About Much

5059505888_1bafff46a9Vitamin K2 is being brought into the public eye more an more, but not enough!  Did you know it could take years to see any outright “symptoms” of a particular nutrient deficiency? These symptoms generally involve not feeling as good as you used to, changes in skin quality, low energy, hormonal imbalances, joint pain, digestive issues, and more.

What is interesting about Vitamin K2 is that it was not until 1997 that researchers figured out the important role it plays in the human body.    While many people are familiar with Vitamin K1 (present in leafy greens such as kale and spinach and plays a role in blood clotting) most have never heard of Vitamin K2.

Vitamin K2 plays a critical role in directing calcium where it belongs and away from where it doesn’t belong.  If it goes where it doesn’t belong, it becomes plaque build up in the arteries.  It does this through it’s interaction with a few other nutrients, namely Vitamin A and Vitamin D.

  • So why is K2 so important?
    Vitamin K2 is involved in numerous functions in the human body but is especially important for women.  Dr. Kate Rhéaume-Bleue, author of Vitamin K2 and the Calcium Paradox, says:
    “For the prevention of everything from wrinkles to cancer, Vitamin K2 is the missing nutrient for women’s health. Most women don’t need a calcium supplement, but Vitamin K2 will channel dietary calcium to the right places.  Everyone is taking Vitamin D, but without K2 we’re not getting all the benefits of Vitamin D, and even risking harm from it.”
  • Bone Health – While most associate calcium with bone health the fact of the matter is that calcium (particularly supplemental calcium) plays a very insignificant role in ensuring adequate bone density and Vitamin K2 plays a very strong role. Vitamin K2 does this via its relationship with two other key nutrients, Vitamin A (Retinol not Beta-Carotene) and Vitamin D.
  • Dental Health – Dr. Weston A. Price’s research showed that dental decay, tooth sensitivity and other issues simply by adding K2 into the diet.  He found remarkable dental health (and overall health) in indigenous tribes throughout the world. These peoples had straight, cavity free teeth and rarely brushed. Their diet was very high in K2 and the other fat soluble nutrients (A and D).
  • Cardiovascular Health – For years we believed that clogged arteries were the results of saturated fat. We now know that this is not true. While there are many layers to cardiovascular disease the real culprit might be a lack of Vitamin K2 in the diet.  Those blockages in your arteries are mostly calcium. Vitamin K2 keeps calcium out of your arteries and in your bones, where it belongs.
  • Wrinkles – Consider regions of the world that have a high vitamin K2 intake and you will find people who look considerably young for their age (i.e. Tokyo – where Natto, the richest food source of Vitamin K2 is consumed regularly). There is also a strong correlation between early signs of aging (wrinkles, loose skin) and low bone density.
  • Healthy Veins – Varicose veins are technically a disease of the cardiovascular system and like the related section above, involve calcium being deposited where it doesn’t belong. This can lead to veins that have lost their integrity and are more susceptible to bulging.
  • Where to get it?
    Food sources are always best, however it can be a challenge with Vitamin K2 since the foods with the highest concentrations are rather obscure and not commonly consumed (see list below).  That being said you can supplement with Vitamin K2.  It should be included in your supplement routine (with Magnesium a close second).   There are some nuances in supplementing with Vitamin K2, for more details on the topic check out source 1 below.     ****If you take a supplement, as I do, opt for 100 mg. Vitamin K2 for every 1,000 I.U. of Vitamin D3 that you take.  So if you take 2,000 I.U. of your D, then take 2 of the 100 mg. tablets with it.
    The foods highest in Vitamin K2:
    • Natto (fermented soybeans)
    • Goose Liver (and other liver)
    • Dairy products from animals that are eating fast growing spring grass (milk, butter, ghee).
    • Cheeses – Gouda and Brie have the highest concentration but any cheese from a grass-fed animal will have Vitamin K2. Consider having some fruit and cheese as a snack.
    • Egg yolks from a pasture raised chicken also contain K2. Eat 2-3 egg yolks a day.
  • Why is deficiency so common?
    • It is a nutrient that is not present in high concentrations in many commonly consumed foods.
    • The increased consumption of processed foods and a departure away from eating traditional foods (which are notoriously nutrient dense – nose to tail eating, grass-fed dairy, fermented foods, animal fats, etc.).Info found in Natural Standard Magazine/Steven Macari
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What’s All the Hoopla about Chia Seeds?

chia-seeds-131x229Chia originated in the southern part of Mexico next to Guatemala and has a long history of use among the Aztec and Mayan cultures.  To the Aztecs, chia was a very important part of their diet, and they used it in their religious ceremonies as well.

Now, Chia is grown commercially in various Latin American countries.  The oil from chia has the highest concentration of omega-3 fatty acids of any plant known.  Until chia became available, the oils from flaxseed, fish, and marine algae were considered to be the only other viable sources of dietary omega-3s, so now we can utilize this wonderful source . All of these types have benefits and also drawbacks.

Chia isn’t contaminated.  It’s naturally pest-free, so it doesn’t require the use of pesticides or herbicides for growing.  It’s a totally renewable resource. It contains a naturally high level of antioxidants—including caffeic acid, chlorogenic acid, and quercetin—that protect it from rancidity.

Chia has been used as food for thousands of years without any problems. It stores without refrigeration or special care.  It digests easily without having to be ground and unlike other grains, there are no reports of allergic reactions.

Chia is non-allergenic, non-GMO, low in net carbohydrates, and gluten-free will make it a very valuable and versatile food.

  • Chia Helps With Diabetes
    One six-month study involved type 2 diabetes patients (11 men and nine women) who were already on a diet and/or medication to control their disease.  Daily use of chia resulted in a very significant decrease in blood pressure—a drop of 10 points in the systolic pressure (the top number) and a drop of 5 points in the diastolic pressure (the bottom number).
  • C-reactive protein (CRP), a marker of inflammation in the body, was reduced by 37 %. Also, fibrogenic factors, which can abnormally increase blood clotting and impair circulation, were also reduced without increasing bleeding time.
  • In addition, adverse cardiovascular factors associated with diabetes were decreased, there are numerous reports of how the daily use of chia can help stabilize blood sugar levels and even allow some individuals to decrease the amount of insulin they require.
  • Its high in fiber.
  • Additional Health Benefits of Chia
    In addition to having a high omega-3 content, chia is a good source of protein and calcium, low in sodium, lower in net carbs than other grains, and an excellent source of both soluble and insoluble fiber.  Chia is 16 % protein, 31 % fat, and 44 % carbohydrate—of which 38 % is fiber. (The balance is water and what’s known as “ash,” a measure of the mineral content.)  Most of chia’s omega-3 content is in the form of the essential fatty acid alpha-linolenic acid or ALA.
    The fiber in chia absorbs as much as seven to nine times its weight in water.  This added bulk can help one overcome constipation (assuming enough water is consumed) with the added benefit of giving the feeling of “fullness” that helps many people who are trying to lose weight.
  • In addition to both having the highest fiber content of any food and being one of the best sources of omega-3 fatty acids, chia is an excellent source of dietary calcium. A daily serving (about 2 tablespoons) contains about 125 mg of calcium, more than 7 grams of fiber, and more than 3 grams of omega-3 fatty acids.
    Omega-3 oils are anti-inflammatory in nature, and excess omega-6s promote inflammation.  Chia consumption can help with other inflammatory conditions including most types of arthritis, joint pain, and stiffness.
  • Finally, chia’s ALA gets converted into DHA, which has been shown to be beneficial in the treatment of depression, bipolar disorder, and schizophrenia, and even to improve some cases of Alzheimer’s.  DHA makes up between 15 and 20% of the cerebral cortex and anywhere from 30 to 60 % of the retina.  Deficiencies of this fatty acid can have profound effects on both brain and eye function and development.

Daily Chia Seed Dosage
The recommended daily amount is 2 tablespoons a day for adults and 1 tablespoon for children. The easiest way to use it is to simply sprinkle it in salads, over vegetables, or on top of other foods – or my favorites which is adding it to my smoothies and sprinkling it over almond or cashew butter on my toast.

(article re-created from Dr David Williams.com)

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Magnesium and You

5759220584_706949f7f7_mGetting your bones stronger is a multi-conventional approach.  It’s not just about taking a calcium supplement – magnesium plays a big part too.

One of the hundreds of reports which substantiate the importance of supplementing with magnesium was from the Council for Responsible Nutrition Foundation (CRNF) which showed that women over age 55 taking magnesium supplements at the preventative intake levels of 100 mg., can reduce the risk of having osteoporosis by a wide margin.

  • I believe  we should be taking more than 100 mg. daily because our overall American diets are deficient in this very important mineral anyway.   Most natural health professionals recommend 400 mg or more daily (depending on tolerance) to aid our bodies in so many ways as well as bone strength.
  • For best bone building the best approach would be a combination of 2,000 IU of Vitamin D3, 400 mg. of Magnesium and a Calcium supplement from coral calcium rather than other forms for better absorption.

Now the question is what type of Magnesium form is best?  There are many types.  I personally take and recommend a Triple Magnesium Formula, wherein there is a combination of a few mag sources in one capsule: magnesium citrate, aspartate and oxide.  It allows for very good absorption.

  • Magnesium is probably the most important nutrient for the energy of the human heart; it helps the heart muscle itself function better.  Magnesium also helps protect blood vessels, which is where most of what we call heart disease actually happens.  Magnesium is also a natural blood thinner, much like aspirin, so many doctors and researchers believe that it may help prevent heart attacks and strokes.
  • Perhaps the area where magnesium could have the biggest impact is in the prevention of diabetes: Scientists have proven that magnesium levels are low in people with diabetes; people with higher magnesium levels do not develop diabetes; and that supplementing with magnesium appears to help reverse pre-diabetes.

As with all minerals in foods, the mineral has to be present in the soil where the food is grown.  The best food sources of magnesium are beans, especially soy; whole grains, including bran; nuts like almonds and brazil nuts; and seeds, including flaxseed, sesame, and sunflower.  Dry cocoa powder, and thus dark chocolate, is also a great (and incredibly tasty!) source.  One of the reasons many people may crave chocolate is actually the body’s way of needing more magnesium!  Just make sure you don’t eat more than an ounce a day or you will gain weight.

Our moods and brains need magnesium too, so if you feel an imbalance or anxiety, magnesium will assist various regions in the brain that are associated with learning and memory while giving improvements in synaptic function to the nerves of the brain.

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Losing Weight Slowly is Not Better Than Rapid Weight Loss For Long-Term Weight Control

According to an article in Natural Practitioner Magazine from November of this year, it has been officially recognized that this long time notion is now defunct that you must lose 4391885681_3658437dd5_mweight gradually to achieve overall results.

Slow and steady weight loss does not reduce the amount or rate of weight re-gain compared with losing weight quickly.  Research was revealed in The Lancet Diabetes & Endocrinology Newsletter.

This study was conducted by a professor of medicine at the University of Melbourne and head of the Weight Control Clinic at Austin Health in Australia.  They were examining whether losing weight at a slow initial rate as recommended by current guidelines throughout the world, resulted in larger long-term weight reduction and less weight re-gain than just losing weight at a faster initial rate in obese individuals.

The Australian study included 200 obese adults with a BMI of 30-45kg/m2, who were randomly assigned to either a 12-week rapid weight loss program on a very low calorie diet of only 450=-800 cal/day or a 36-week gradual weight loss program.  In this case they reduced the calories by 500 a day in line with current dietary weight loss guidelines.

  • 81% of the Rapid Weight Loss participants lost 12.5% of their bodyweight versus 50% of the Slow Weight Loss Group.
  • The initial rate of weight loss did not affect the amount or rate of weight re-gain in these patients who entered the weight maintenance period after weight loss – so after three years both groups had re-gained the same amount of weight as each other.
  • 71% of the participants had re-gained weight in both groups within three years of this maintenance period.
  • These results show that achieving a weight loss target of 12.5% is more likely and drop-out is lower, if losing weight is done quickly.
  • The authors suggest a number of possible explanations for their findings:

The limited carbohydrate intake of very low calorie diets might promote greater satiety and less food intake by inducing ketosis.  Losing weight quickly may also motivate participants to persist with their diet and achieve better results.

What has been your experience with weight loss on the long-term?  Did you find that it made any difference if you lost weight quickly or slowly as far as keeping it off?  Tweet me @nutritionlinda and let me know your experiences.

 

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Arsenic in Rice Reports, Should You Be Concerned?

We first started hearing about arsenic found in rice back in 2012.  Rice contains arsenic, Consumer Reports claimed in a disturbing 2012 study.  This left us with a lot of questions:SpoonsOfRice

  • Which types of rice have the highest levels of arsenic and which ones have the lowest? What about other rice products, such as rice milk and cereals and what about other grains too?
  • In the January 2015 issue of their magazine, Consumer Reports gave us the answers to each of these questions, and much more—including the recommendation that babies eat no more than one serving of infant rice cereal per day.
  • This is what you should know:
  • Almost all of the different types of rice tested contained measurable levels of arsenic, although levels varied depending on the type of rice.
  • Brown rice has more arsenic than white rice.  Consumer Reports found that  “80% more inorganic arsenic on average than white rice of the same type,” because “Arsenic accumulates in the grain’s outer layers, which are removed to make white rice.”
  • The level of arsenic in rice varies depending on where the rice is grown.  White basmati rice from California, India, and Pakistan, and sushi rice from the United States have much lower arsenic levels than other types, and brown basmati rice from California, India, and Pakistan has about one third less arsenic than brown rice from other areas.
  • Rinsing and draining your rice before eating it will remove about 30 % of the arsenic on it.
  • Rice has higher arsenic levels than other grains because of the way the rice plant grows, since it absorbs more water than other plants.  Arsenic is released into the environment through fertilizers and pesticides, which are then absorbed as the plants grow.
  • Watch out for all forms of rice, including rice milk, puffed rice snacks, and gluten free flours and products.  The report ”found that rice cereal and rice pasta can have much more inorganic arsenic—a carcinogen—than our 2012 data showed.”
  • Arsenic consumption has been linked to a variety of health issues.  As the report states, “Regular exposure to small amounts of arsenic can increase the risk of bladder, lung, and skin cancer, as well as heart disease and type 2 diabetes.  Recent studies also suggest that arsenic exposure in utero may have effects on the baby’s immune system.”
  • Consumer Reports recommends reducing rice consumption.  Kristin Kirkpatrick, MS, RD, and manager of wellness nutrition services at the Cleveland Clinic Wellness Institute, agrees, telling Yahoo Health, “Arsenic has been found to be a toxic and carcinogenic substance.  The amount matters, but until we have more research, limiting rice intake may be an easy thing to do for the majority of the population.”
  • Children are at a greater risk than adults.  Arsenic takes a greater toll on their smaller bodies, and kids are more likely to eat rice snacks and drink rice milk than adults. Consumer Reports recommends that “babies eat no more than one serving of infant rice cereal per day, on average, and that their diets should include cereals made from other grains.”
  • Don’t rely on an “organic” label—rice grown organically was found to have the same arsenic levels as “conventionally” grown rice.  While organic rice may contain fewer pesticides, arsenic levels are still high.
  • You can cut your exposure by thoroughly rinsing rice before you cook it, and draining excess water after it’s cooked.  Consumer Reports recommends a 6-to-1 water-to-rice ratio, rather than the standard 2-to-1 ratio.  Although rinsing and draining rice might wash away some vitamins and minerals, but the rinse-and-drain technique will remove about 30% of the arsenic.
  • If you don’t  want to risk it, go for alternative grains like amaranth, buckwheat, or millet—all contain negligible amounts of arsenic, as do bulgur, barley, faro, and most types of quinoa.  While rice, pasta and bread have always dominated our dinner tables, this report may lead individuals to try out other grains that were not found to have high levels.”

(info taken from Yahoo.com/health news)

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Do You Have Candida (Intestinal Yeast)?

holding_stomachDo you have yeast overgrowth in your gut?  How do you know if you do or not?  That can be a complicated question because so many people have it and maybe don’t even know it!  The symptoms can be so varied, such as:

  • Candida  causes constipation: While signs and symptoms of constipation can be telltale of many conditions, it’s also very common in candida overgrowth sufferers.  This inability to  have a bowel movement may be a sign that you have too much fungus in your G.I. tract.
  • Heartburn or GERD, or acid reflux, is considered to be an uncomfortable effect of too much candida in your stomach.   It can also be that your stomach acid production is not enough to adequately break down and digest proteins, fats and sugars properly.
  • Bloating: Stomach bloating and pain are often associated with indigestion and overeating, but it might be caused by something other than food – candida in intestines!
  • Cravings for Candida: Your fungus growth gets hungry to be fed and makes you crave things/ and it loves sugary sweets.  Craving these way too much?  This can be an indicator that you are feeding the fungus in your gut!
  • Itching: This can be embarrassing, but do you find your rectum to be itchy?  If so, this is a sign of fungus.  As you go to the bathroom, it sends itchy feelings there.
  • Frequent Gas: Are you more gassy than you used to be as your usual quota would have been like?   Excessive amounts of it can indicate that you have this yeast in your small intestine.
  • Belly Bloat: Unless you are a frequent consumer of  beer, your belly being way bigger than you think it should be for how much you  are eating, is a likely characteristic. And if you are drinking beer as your  “drink of choice” you will find the yeast overgrowth to be much worse, since this feeds the fungus in your intestines.
  • Diarrhea Dilemma: Are you noticing more diarrhea?  Candida sufferers often find this to be a common occurrence.
  • High Triglycerides in your blood?: High cholesterol and high triglycerides can be symptoms of candida overgrowth in intestines, although should be closely evaluated and monitored by a health care professional. The good news is that this is often managed with diet, which can benefit an overgrowth of candida as well.
  • Below normal blood sugar: A reduction in blood sugar levels is thought by some to be attributable to candida overgrowth, but  this is a serious condition and requires medical intervention for proper treatment.Many digestive symptoms of candida overgrowth can mimic other conditions or vice versa, as in the case of symptoms of gluten sensitivity or celiac disease for instance.  This is why if you are exhibiting any of the aforementioned symptoms and they are unusual or debilitating, then you should seek medical care as soon as possible.  fat,The purpose of the Candida diet is to deprive the Candida yeast of its food sources. Candida thrives on sugar and carbohydrates. When it doesn’t have food, it can’t proliferate. But this is easier said than done because the candida makes you crave the foods that it wants. These cravings are usually very intense and can be completely overpowering.

It is very common for individuals following the Candida diet to cheat from time to time or even fall of the Candida wagon completely. This is just part of the process and requires that you be loving and forgiving of yourself when it occurs and start over again. You may find some of these tips to be helpful.

So, how should you eat to counter-act your Candida Overgrowth?

The worse thing you can give your body in regard to the Candida Diet and in regard to health in general is sugar. It weakens the immune system and gives yeast a great feast.

Sugar is Candida’s favorite food. If you remove nothing else from your diet, it must be sugar.

You may think that you don’t eat much sugar, but you eat sugar unknowingly many times a day, because sugar is added to almost every food on the market in the traditional store and is even common place in the health food stores. The health food stores usually carry items that contain organic sugar, but sugar is sugar when it comes to Candida and immune function.

IT IS RECOMMENDED THAT YOU FOLLOW THESE DIETARY GUIDELINES FOR 4 WEEKS TO KILL OFF THE CANDIDA YEAST ALONG WITH TAKING ANTI-YEAST SUPPLEMENTS SUCH AS CAPRYLIC ACID.

To remove sugar from your diet, you must read labels very carefully.  All forms of sugar should be removed from the diet.

Forms of Sugar

-Beet Sugar
-Maple Sugar
-Date Sugar
-Organic Cane Syrup
-Organic Cane Juice
-Organic Cane Sugar
-Dextrose
-Maltose
-Lactose
-Maltodextrin
-Fructose
-High Fructose Corn Syrup
-Brown Sugar
-Powdered Sugar
-Honey
-Molasses
-Alcohol is the most refined form of sugar you can consume.

These Candida diet basics are essential to be successful in reducing or eliminating symptoms.

-No sugar
-No alcohol (alcohol is a sugar)
-No wheat
-No yeast
-No caffeine (Caffeine prompts the liver to dump large doses of sugar into the blood stream)
-No preservatives and additives
-No refined and processed foods
-No moldy foods
-No dairy (except yogurt and butter on occasion)
Cheese and milk contain lactose (milk sugar) which the yeast will feed on.
(some people can do small amounts of cottage cheese)
-Low in Carbohydrates

Foods to Eat

-Lean Meat and Fish
-Eggs
-High in Protein and Vegetables
-Low in Fruit and Nuts

The basic and most successful anti Candida diet should consist of nothing but lean meat, eggs, and low carbohydrate vegetables. A small amount of whole fruit, nuts and seeds may be acceptable if they don’t flare symptoms.

Meats to Include

-buffalo (is lower in fat and cholesterol than chicken or turkey)
-chicken
-beef
-turkey
-lamb
-ostrich
-pheasant
-venison
-fish.( be careful because fish is contaminated with mercury and other pollutants- buy Wild Alaskan fish.)
-No processed meats like lunch meat, spam, bacon, sausage etc.

Low Carb Vegetables to Include

-cabbage
-kale
-lettuce
-cucumbers
-zucchinis
-cauliflower
-green beans
-spinach
-any green leafy vegetable is low in carbohydrates
-onions
-garlic
-green peppers
-avocados (are excellent because they are also very good for stabilizing -blood sugar)
-tomatoes are low carb but high in acid and often aggravate yeast, you’ll need to monitor your symptoms to determine whether you should include them in your diet.

High Carb Foods to Avoid or Eat Sparingly

-potatoes
-carrots
-sweet potatoes
-yams
-corn
-beans
-winter squash

Grains

Grains should be avoided completely or reserved for special occasions on the Candida diet.

-rice
-wheat
-oats
-barley
-spelt
-rye
-corn

Alternate Grains
-Kamut
-Quinoa
-Amaranth

Dairy and Eggs

-Yogurt is okay on occasion because it contains healthy bacteria, but it does contain lactose, which is milk sugar, so be careful.
-Cheese or cottage cheese should be restricted for special occasions, but they also contain lactose, so must be restricted.
-Eggs are a good protein and contain no carbs.

Legumes or Beans

Legumes, also known as beans are very high in carbohydrates, so they should be eliminated or reduced for most people.  Like grains, they too are not processed properly by the human body.  When you do eat legumes, they should be sprouted when possible, as these are healthier for your GI tract.

-lima
-pinto
-navy
-split pea
-garbanzo -black, etc.

Nuts

Some people can include nuts, while others can’t.  Nuts are very good for you, so if you can include them in your diet, you should.  However in the beginning phase of the Candida diet they are best avoided or reduced.

Nuts are moldy.  Some of them are also high carbohydrate.

Macadamia, Almond, Walnut Hazelnut are lower in carbohydrates. Peanuts should be avoided, they are actually a legume, not a nut.

Fruits

Most people need to cut down on fruit intake drastically while following the Candida diet. This is because fruit is high in natural sugar. Some fruits are higher in sugar than others.

Some people can eat fruit freely and other people can’t eat it at all. On the other hand, some people can only eat fruit that is lower in sugar.
Fruit High in Sugar
-Oranges
-Bananas
-Dates
-Raisins

Fruit Medium level of sugar
-Apricots
-Pears
-Melons (also very moldy)
Fruit Low in sugar
-Strawberries
-Blueberries
-Raspberries
-Blackberries
-Peaches
-Grapefruit
-Apples (especially Granny Smith and Fuji)

Special Occasions and Treats

* Please keep in mind that sweets should be extremely limited.

I’ve found that it’s much easier to stay on the Candida diet if you allow yourself treats from time to time, so you don’t feel deprived. I allow myself to have something sweet, yet not too unhealthy a few times a month.

There may also be special occasions and holidays when you would like to indulge in something tasty and delicious.

More than likely you will experience cravings from time to time that are uncontrollable and you must have something sweet.

For any of these occurrences it’s best to indulge in healthier sweets that aren’t as damaging to the immune system and won’t make the Candida proliferate to the same extent as sugar.

Make your own dessert or buy some at the health food store that are sweetened with these sugar alternatives:

-fruit juice sweetened
-barley malt
-maple syrup
-brown rice syrup
-agave
-stevia
-xylitol

All of these alternatives are not quite as damaging as sugar, they will contain some nutritional value and will break down in the body a little slower than sugar. But, these should be consumed very infrequently.

Stevia is a natural and digestable herbal sweetener. It does not feed the Candida and it does not upset the blood sugar. However stevia can be difficult to use and takes a little getting used to.  You also can’t find anything in health food stores that uses stevia as its sweetener.

Agave is another better choice. It will feed Candida, but it is much less offensive. It also does not give you the spike in blood sugar that sugar and honey do.

Xylitol will not have any impact on yeast, blood sugar, or insulin either, so its a great choice too.

Be kind to yourself, don’t beat yourself up if you give in and cheat.   Forgive yourself and then start over.  If it feels too overwhelming, begin with baby steps and work your way up to bigger steps.

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High Blood Pressure Relief-Naturally!

First, I will say that if you have high blood pressure you must be under a physician’s care to monitor it and also, you should not stop your blood pressure medicine “cold turkey”.  The best way to get off of your medicine is to be weaned off slowly3254600173_be4748665e_m

High blood pressure is a symptom rather than a disease itself.  It’s like a “silent” signal that there is a problem which could be a signal for a big event like a heart attack.

Symptoms of high blood pressure:  As your blood pressure rises, you may get headaches in the back of the head which may feel worse in the morning when you get up from a laying down position. You may also experience dizziness, blurred vision, ringing in the ears, fatigue, nosebleeds or the urge to urinate at night.

What should you do? Definitely losing weight by exercising will help.  A healthier diet is a must too, and since hypertension is a risk factor for heart attack and stroke, your doctor will take quick action to prescribe medications to lower blood pressure such as:
ACE Inhibitors –  There are popular ones like Lisinopril, Benazepril and Enalapril.  These medications block your ACE enzyme. Natural foods and supplements that do the same thing in a gentler way include garlic, seaweed, pycnogenol, Omega 3 fatty acids, egg yolks, zinc and Hawthorn Berries.

Calcium Channel Blockers- Verapamil, Amlodipine and Nifedipine.  This category of medication will cause relaxation of the blood vessels. Natural options are: omega 3 fatty acids, calcium, Magnesium, Vitamin E, Vitamin C, Hawthorn Berries, NAC and Alpha Lipoic Acid .   You should also eat celery.

Diuretics– High selling medicines like Furosemide and Hydrochlorothiazide are medications which cause you to urinate more and that reduces the amount of fluid in your blood vessels. When you reduce the squeeze in tiny cramped vessels, your pressure goes down. Natural, gentle “water pills” include: Vitamin C, potassium, Vitamin B6, Hawthorn Berry, taurine and CoQ10 and eating celery.

  • Certain foods and supplements are direct vasodilators, which means they open up the blood vessels, which relieves some pressure. These include: taurine, potassium, omega 3 fatty acids, and celery! Even 4 stalks a week could help, try eating more if you like it. You can juice the celery or dip it in hummus or almond butter, and if you can’t eat it, then consider taking supplements of “celery seed” extract. Compounds in celery like “3-n-butylphthalide” are known to reduce blood pressure.  In China, this compound (extracted from celery seed) is sold as a drug to reduce beta amylase-induced neuronal apoptosis, which confers protection for people with stroke, dementia and traumatic brain injury (TBI).
  • One more very helpful food to counteract high blood pressure is beets.  Strong, reliable  research shows that beets and beetroot juice can help with blood pressure and cholesterol. Try drinking about a cup a day.
  • Try getting a massage to control your cortisol level which is a gland controlling your “flight or fight” response.   When you produce too much cortisol from stress, poor diet or a hormone imbalance, it can also affect your blood pressure.  Yoga is another easy and non-medical way to reduce blood pressure and stress hormones.  Doing it makes you more flexible and strengthens your spine.  If you don’t like yoga, try quiet meditation for about 10 minutes twice a day with some active stretching exercises, also known to alleviate blood pressure levels that are too high.
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Green Tea and Protection for Cancer

According to the American Institute for Cancer Research, evidence is growing which suggests that green tea may help prevent cancer. They are funding two researchers who are finding more valuable clues about how compounds in green tea actually work.

The natural substances in green tea are called polyphenols which seem to make it more difficult for a cancer cell to respond to their growth signals and this slows cancer growth.
One of the researchers is studying whether piperine (the substance that gives black pepper its heat) when taken with the green tea, will increase the amount of EGCG (a polyphenol) that gets into our blood and some tissues, compared to the polyphenol by itself. His findings indicated that it does.

Another researcher with the American Institute for Cancer Research is studying animal models and chronic liver disease to determine if EGCG hinders the development of liver cancer by inhibiting scarring which is called cirrhosis of the liver.
With this testing he tries to see if EGCG used alone and in combination with erlotinib (an experimental treatment for liver cancer) can slow tumor progression.

It is not yet known how much green tea a person would have to drink in order to be protected against cancer, but some studies indicate it would take 5-10 cups per day, while some epidemiological studies say you only need as few as 2 cups per day. There is still more data needed about that. One of these researchers are studying the need for 8-12 cups per day to see if that is the magic number. Either way, that is an awful lot of green tea to have to drink. This is why many supplement companies are offering a pill form of this important polyphenol in the type as EGCG or other polyphenol types as an antioxidant such as Resveratrol (found in red grape skin). Other forms of polyphenols are found in fruits, vegetables, tea, dark chocolate (70% cocoa or higher) and red wine.

Fruits are usually richer in polyphenols than vegetables, with citrus fruits and berries being the best fruit sources.

Certain polyphenols such as quercetin are found in all plant products, while others are only found in specific foods. Most foods contain quite a mix of different kinds of polyphenols.
It is hard to measure the exact polyphenol content of foods, and it is also likely that people will absorb them differently, and therefore two people might eat or drink the same amount but actually absorb different quantities. This is because the microbiota in your gut (which varies from person to person) is involved with the metabolism of polyphenols.

There are some interesting studies being done on animals using a combination of green tea and pharmaceutical medicines together to see if the outcome is best combined or alone. Definitely green tea is most likely to be promising when used with another treatment for early stage cancer or in post-chemotherapy treatment to prevent a recurrence.

2928398918_3c466b7b57_mAnother important fact in helping to prevent or even treat cancer is in the way of avoiding ALL kinds of sugar. Sugars feed cancer cells, so by avoiding them, it helps to “starve” rather than “feed” the cancer. In Europe, the “sugar feeds cancer” concept is so well accepted that oncologists, or cancer doctors, use the Systemic Cancer Multistep Therapy (SCMT) protocol. Conceived by Manfred von Ardenne in Germany in 1965, SCMT entails injecting patients with glucose to increase blood-glucose concentrations. This lowers pH values in cancer tissues via lactic acid formation. In turn, this intensifies the thermal sensitivity of the malignant tumors and also induces rapid growth of the cancer. Patients are then given whole-body hyperthermia (42 C core temperature) to further stress the cancer cells, followed by chemotherapy or radiation.19 SCMT was tested on 103 patients with metastasized cancer or recurrent primary tumors in a clinical phase-I study at the Von Ardenne Institute of Applied Medical Research in Dresden, Germany. Five-year survival rates in SCMT-treated patients increased by 25 to 50 percent, and the complete rate of tumor regression increased by 30 to 50 percent. The protocol induces rapid growth of the cancer, then treats the tumor with toxic therapies for a dramatic improvement in outcome.
The role of glucose in the growth and metastasis of cancer cells can enhance many therapies. Some of these include diets designed with the glycemic index in mind to regulate increases in blood glucose, therefore selectively starving the cancer cells; low-glucose TPN solutions; taking avocado extract to inhibit glucose uptake in cancer cells; hydrazine sulfate to inhibit gluconeogenesis in cancer cells; and SCMT.
(This info was found in the AICR Newsletter, Spring, 2014 Issue as well as Dr. Joseph Mercola)

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Cutting Carbs Without Sacrificing on Taste

3885272652_cd465b9de5_mA lot of the latest diet research is pointing us to the disappointing fact that cutting out a lot of carbs is really the best way to lose weight unless its carbs from vegetables and low sugar fruits. In addition we know that eating too many carbs can make you feel sluggish and leave you craving even more carbs.

Although a diet rich in healthy carbohydrates is good for us in moderation, they should only be eaten if they are un-refined whole grain carbs, i.e., steel cut oats, whole grain breads, cereals or crackers, brown rice and quinoa, nuts, seeds and air-popped popcorn. Of course vegetables and fruits (fruits such as apples, berries and grapefruit) can be eaten in large quantity. Below you will see some fun variations on your usual recipes to change the way you are eating if you are trying to achieve successful weight loss:

  • Instead of LASAGNA try ZUCCHINI or EGGPLANT

Zucchinni Lasagna – You won’t miss the noodles in this meaty, cheesy lasagna that’s full of fresh zucchini. Only three thinly sliced zucchinis are needed to replace normal lasagna noodles. Just make the lasagna the way you usually do, except where you would lay the noodles, just lay long strips of zucchini.

Easy Eggplant Lasagna –  
If you love eggplant, this recipe’s for you. It comes together quickly for a lasagna that’s got all the flavor of the familiar version without the carbs. It’s also pretty flexible to switch out: peel or don’t peel the eggplant and make the slices as thick (or thin) as you like. Use jarred pasta sauce to speed things up and try different flavor types of jarred sauces. Slice the eggplant to be thin or thick and brush with olive oil. Place in the oven for fifteen minutes before layering with your usually lasagna ingredients, except for the noodles of course.

  • Instead of SLICED BREAD try EGGPLANT
    Roasted Eggplant with Tomatoes – 
This is an open faced sandwich like a bruschetta and this recipe skips the bread for eggplant, a healthier version of the Italian classic. While the eggplant roasts in the oven, mix the remaining handful of ingredients (onions, tomatoes, capers) to get them ready to be scooped onto the eggplant and you’re done!
  • Instead of Macaroni and Cheese – USE CAULIFLOWER:

Mac-and-Cheese-Style Cauliflower:  
A creamy, cheesy alternative to typical macaroni and cheese. Boil cauliflower, whisk up a cheese sauce, and throw it all in the oven. For another variation, use your favorite non-cheddar cheeses or a combo (mozzarella and pepper jack).

Mashed Cauliflower With Garlic and Chives: 
 Don’t bother with potatoes—there’s a new side dish idea. This mashed cauliflower takes on the consistency of potatoes after getting chopped up in a food processor or blender (or use a potato masher to get chunkier “potato” pieces), and get ready to enjoy a favorite comfort food minus lots of carbs. The garlic and chives add an extra dimension of flavor that’s sure to be a hit.

Instead of PIZZA CRUST try MUSHROOMS or CAULIFLOWER

Portabello Mushroom Pizzas Believe it or not—mushrooms make an incredibly tasty pizza crust. Lunch or dinner can be very easy with this recipe: drizzle mushroom caps with olive oil, load up on your favorite toppings like cheese or veggies, and bake. Sprinkle a little fresh basil on to bring it over the top.

Cauliflower Pizza Crust With Roasted Vegetables and Goat Cheese – Cauliflower can be so versatile… Don’t be put off by making your own “dough.” The taste is well worth it, and takes less time than traditional dough (no rising!). Roasted veggies and goat cheese are a tasty topping, but if you prefer a more conventional pizza, load it up with marinara and mozzarella.

  • Instead of PASTA try SPAGHETTI SQUASH or CABBAGE
    Spaghetti Squash or Cabbage instead of noodles – Using only four ingredients, this basic recipe is a great base to build a simple spaghetti dish. Adding vegetables like mushrooms or spinach boosts health, while throwing in some cooked chicken or shrimp will give it an extra protein boost. If you want to eat it as is, using squash instead of typical pasta will keep you guilt-free.
    Skinny Spaghetti Cabbage masked as spaghetti? The cabbage “noodles” lose their cabbage-y flavor, and become the perfect thing for this flavorful chili that uses staple ingredients like garlic and chopped tomatoes. Extra Bonus: Use the leftover chili in a burrito, taco, or even eat it on its own.
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