“Are You Cheating On Your DIET?”

Everyone knows every diet has a weakness, last night I was cooking dinner for my family and was just fed up with the same meal I was going to eat…

What happens in that moment of weakness?

I craved the forbidden foods that I swore off when I started the plan…

Then I did what many others have done before me…

I cracked.

And then I did something that many others don’t.

I ate it and forgot it.

I indulged in what seemed like the BEST meal I have had in a long time!

And that’s the beauty of cheat meals, days, or weeks…

You give your body what it needs, then you move on.

You don’t let it fester…

You don’t feel guilty…

You just eat it, forget it…

And keep moving forward!

Now, getting back to the topic at hand.

Cheat meals may be important for more than just your brain…

Cheat Meals and Progress

No matter where you go, there is temptation lurking around every corner…

Especially when you’re dieting.

(Candy, cakes, doughnuts, junk food may quietly call your name)

Until one day it becomes a loud shout.

If you follow 90/10 rule…

You’re allowing yourself to indulge in a cheat meal, snack or day every so often may be ok.

Now, before you think you can go nuts on a cheat meal, think again!

In order to use a cheat meal to your benefit, there are certain things you need to look for.

First, they should be low to moderate in fat…

And should have good carbs…

Carbs that will help fat burning and normal digestion.

Helps you burn fat instead of putting it on.

Here are 6 evidence-based ways to lose belly fat…

Don’t eat sugar and avoid sugar-sweetened drinks

Eating more protein is a great long-term strategy to reduce belly fat

Cut carbs from your diet

Eat foods rich in fiber, especially viscous fiber

Exercise is very effective at reducing belly fat…

So what are some great snack options?

Well, I’m so glad you asked…

1. Plain Pizza

Now, before you second guess this one, hear me out.

A plain cheese pizza may provide healthy carbs and other nutrients that are important for health.

For example, take the tomato sauce.

Tomatoes are a natural source of the vitamin lycopene, which has been shown to boost heart and eye health.

Skip processed meats, sausages and pepperoni…

Top up with veggies and you may be adding a whole new dimension to your meal.

Have one or two slices to keep your total calories lower.

And still provides your body with vitamins and minerals it needs for proper functioning.

2. Strawberries – the Chocolate Covered Ones

Strawberries in and of themselves are a great low-calorie and low-fat food.

Packed with vitamins and minerals needed for overall cellular function.

Add a little bit of dark chocolate, and you may find a snack worth relishing.

Dark chocolate may possess powerful antioxidants and flavonols…

Perfect for fighting free radical damage (associated with normal cellular function)

Plus a diet high in refined carbs therefore promoting better cellular health.

And the vitamins and minerals already found in strawberries may give your body the one-two punch it needs to fight inflammation and protect cells in your body.

3. Guiness (dark beer)

Now, this one does not just mean Guiness itself, but dark beers in general.

Dark beer may contain more flavonols and antioxidants than light beer.

It could provide more clot-fighting, free radical scavenging and health-promoting benefits to your body.

Keep this in mind…

One beer should be all you need to gain all the benefits of the powerful nutrients in dark beer.

Too much beer may cause dehydration, hangovers, and even weight gain.

If You’re Going To Cheat…

When you’re dieting, some days are harder than others when it comes to sticking with the plan!

This rough patch is usually when it’s the hardest not to cheat on your diet…

Meaning eating that forbidden food that you’re not supposed to.

However, these types of days often called cheat days…

Are good and should be sporadically included in every plan to boost your motivation and fat burning.

These three foods listed above may be great cheat foods.

a) Provide nutrients your body can use

b) Limits the HUGE amounts of fat, sugar and calories.

Sometimes taking one day to have whatever you want could skyrocket your overall results.

Cheating on your diet could:

Accelerate your fat loss making it easier than ever to lose weight

Satisfy your cravings so you don’t go overboard when you do have them

Break up mundane life of eating the same food over and over again

Keep you from binge eating your favorite foods and desserts

Cheat days may be a vital component to help you stick with your fat loss plan.

As you can see to get rid of belly fat…

Cheat days are a much needed break to boredom.

It may set in with a normal diet plan.

Not only are you able to trick your body into boosting your metabolism…

And you may be able to squash cravings since you’re giving your body what it need.

Get Rid of Belly Fat

New anti-Inflammatory drugs warning is based on a comprehensive review of new safety information…

Why do millions of people every day watch commercials where the list of side effects is longer than the commercial itself?

You could be exposing yourself to a 340% increased risk of heart attack or stroke…

Can you believe this madness?

Dear Friend,

Why do people continue to spend their hard-earned money on those products?

The U.S. Food and Drug Administration (FDA) is strengthening an existing label warning for non-aspirin nonsteroidal anti-inflammatory drugs.

(NSAIDs) increase heart attack or stroke risks…

The biggest problem is pain medications you’re currently taking are slowly eating away at your vital organs and literally increasing your suffering and amount of pain in your body…

 You probably know non-aspirin nonsteroidal anti-inflammatory drugs are used to treat inflammation, mild to moderate pain and fever.

Given widespread use of anti-Inflammatory drugs via prescription and over-the-counter (OTC)…

It is important all physicians and consumers be aware and take careful note.

NSAIDs including:

• aspirin
• ibuprofen (Motrin and Advil)
• Aleve (naproxen sodium)
• Celebrex (celecoxib)
• Feldene (piroxicam)
• Voltaren (diclofenac sodium)

All the above are used extensively in the United States in treatment of arthritis, menstrual cramps, headaches, colds and the flu.

Despite anti-Inflammatory drugs widespread use, the emerging picture is it may produce short-term benefits with long-term problems.

For example…

Over 7,500 deaths each year in the United States are directly attributable to NSAID use.

And use of NSAIDs in osteoarthritis many of these drugs actually accelerate progression of joint destruction.

In context to side effects, NSAIDs can cause minor or more serious problems like:

• gastrointestinal upset
• headaches and dizziness
• peptic ulcers
• strokes
• heart attacks…

NSAIDs are therefore recommended for only short periods.

Nonetheless, millions of Americans use NSAIDs on a daily basis.

More than 70 million prescriptions for NSAIDs are written each year in the United States.

And with over the counter (OTC) use included, more than 30 billion doses of NSAIDs are consumed annually in the United States alone.

Based upon a new review by the FDA the widespread use of these drugs is problematic.

The FDA first addressed the risk of having a heart attack or stroke with NSAID use back in 2005 that resulted in a boxed warning on prescription drug labels.

Since then, they’ve reviewed a variety of new safety information for prescription and OTC forms of NSAIDs including a large meta-analysis of clinical trials for safety of these drugs.

The FDA’s new warning includes the following:

• Risk of heart attack or stroke may increase as early as the first weeks of using an NSAID
• Risk may increase the longer you use the NSAID
• Risk is greater at higher doses
• NSAIDs can increase the risk of heart attack or stroke in patients with or without heart disease or risk factors for heart disease.
• In general, patients with heart disease or risk factors have a greater likelihood of heart attack or stroke following NSAID use than patients without these risk factors because they have a higher risk at baseline.

Patients treated with NSAIDs following a first heart attack were more likely to die in the first year after the heart attack…

Compared to patients who were not treated with NSAIDs after their first heart attack.

There is an increased risk of heart failure with NSAID use.

You see, many of today’s most popular pain medications aspirin, ibuprofen, Advil, Aleve, Celebrex and Motrin are designed to fight inflammation.

Tylenol and Panadol sre designed to block incoming pain signals.

None of them target what may actually be at the root of your pain…

Fibrin is a natural substance in your body which helps in wound healing.

Fibrin is the scar tissue and scabs are made of…

Here’s how Fibrin works – your body senses an injury and it can be as minor as small bump, scratch or even just sudden heat or coldness and your body reacts by:

• Sends white blood cells to the irritation or injury to fight infection, causing inflammation and swelling.
• Releases fibrin to essentially “seal off the site” with a strong protective mesh

Normally the site is healed and fibrin breaks down, inflammation subsides and everything goes back to normal.

But many times our bodies fail to “call off” the fibrin.

So like a button stuck in the “ON” position, fibrin continues to build up around the site, then harden causing further inflammation and often excruciating pain that just won’t go away.

Research studies show if you’re over 50, once inflammation is triggered it’s much less likely to go back down.

Meanwhile, you keep tossing all these painkillers at the fibrin.

Based on the FDA’s comprehensive review and recommendations from advisory committees, they are requiring label changes to reflect following conclusions:

A large number of studies support the finding that NSAIDs cause an increased risk of serious cardiovascular events.

Estimates of increased risk ranged from 10 to 50 percent or more, depending on the drugs and the doses studied.

Patients treated with NSAIDs following a first heart attack were more likely to die in the first year after the heart attack…

Compared to patients who were not treated with NSAIDs after their first heart attack.

There is also an increased risk of heart failure with NSAID use.

To reduce risks of NSAIDs…

The FDA recommends using lowest effective amount for shortest possible time.

As well as to seek medical attention immediately if after taking a NSAID, a person develops symptoms such as:

• chest pain
• shortness of breath
• sudden weakness or numbness in one part or side of body
• sudden slurred speech…

If the FDA is issuing a bigger warning on a drug, you can be assured it is a serious issue.

The No.1 reason to avoid television is two-thirds of all ads you see are for drugs…

When you watch TV, you’re allowing yourself to be conditioned and programmed, in other words manipulated and brainwashed into believing drugs are the answer.

Do these ads work?

Statistics show over 90 percent of Americans believe health is directly related to the amount of drugs consumed.

In fact, these ads are so effective, people who have never seen a doctor are now asking their doctor for specific drugs…

Don’t think you are immune to the power of these ads?

Remember, cigarettes ads used to be advertised on television…

These ads were proven to be so effective at subconsciously motivating people to buy cigarettes they were banned.

Bottom line: are you expected to decide whether the problem in using NSAIDs is simply a knee jerk reaction or are biochemical band-aids which are not suitable for long-term use?

Maybe you can avoid using anti-inflammatory drugs, NSAIDs entirely?

Conventional medicine focuses on masking of symptoms via drugs, instead of identifying and eliminating the root cause.

Naturopathic medicine focuses on removal of pain. After all, there is no such thing as a NSAID deficiency…

Anti-Inflammatory Drugs

Reference:

http://www.fda.gov/Drugs/DrugSafety/ucm451800.htm

Does gut health, intestinal bacteria drive obesity and metabolic disease?

Health, fitness and quality of lifestyle…what does this all mean to you?

You probably already know the answer…

The bacteria within your intestines are key to a good digestive health.

Is gut health key?

Do healthy bowels (intestines) plays a major role in overall health and detoxification?

Dear Friend,

Recent studies have shown bad bacteria causes inflammation in the gut, which causes metabolic abnormalities, people need to eat more and this develops insulin resistance.

Intestines neutralize and break down toxins ingested with foods (good intestinal bacteria)

Even if your goal is just to become aware with understanding the basics, it becomes very clear at least why gut health affects your overall health (both physical and mental)…

Gut health provides three crucial functions for normal health:

• Gut breaks food down to nutrients
• Gut facilitates absorption of nutrients into blood through intestinal walls
• Gut prevents foreign and toxic molecules from entering bloodstream

Studies have shown changes in gut flora can increase the rate at which you absorb fatty acids and carbohydrates.

And this includes how foods are stored in calories as fat…

Yes, it means a woman with bad gut flora could eat same amount of foods as a woman with a healthy gut, extract more calories and still gain more weight.

Bad gut flora can even directly contribute to metabolic syndrome by increasing production of insulin (leading to insulin resistance)…

And by causing inflammation of the hypothalamus (leading to leptin resistance).

You can choose to eat quality organic foods, make sure you have low exposure to toxins and work at being healthy with the most positive attitude…

Still if your gut health, which includes digestion, nutrient absorption and gut-detoxification are not functioning properly, your overall health deteriorates.

How many times have you heard…you are what you eat?

More accurate would be you are what you absorb and assimilate…

You see, over two-thirds of neurotransmitters are made in your gut.

Why is the gut your second brain?

Because the majority of serotonin (90-95 percent) is made in your gut…

What if your gut is inflamed or not functioning optimally?

Production of serotonin is significantly lowered and end result could be depression.

Bear in mind that an inflamed gut effects the brain which can mean increased risk of depression and dementia.

Do you think poor gut health may be the root cause of most of your current health problems?

Do you suffer from type 2 diabetes, weight gain or struggle to lose weight?

May be its insulin resistance and obesity?

What about poor digestion, food cravings, poor immune system?

One possible mechanism for how changes in the gut flora are linked to different species of bacteria which seem to have different effects on appetite and metabolism.

Candida, bloating, constipation, diarrhea, fatigue…the list is endless, right?

Point is this…your immune system revolves around the gut…

Poor gut health can mean different ailments with horrendous symptoms.

Poor gut health may be linked to symptoms like:

• IBS (Irritable bowel syndrome)
• Diffuse or localised abdominal pain (contractions, spasms, heartburn)
• Bloating and gas
• Changes in digestive transit, bouts of constipation or diarrhoea (or both alternately).

There are so many different factors and reasons which can have short term or long term effects which are condition related to the digestive system.

Some may not last long and could be symptomatic to other factors.

Some food types as such can result in constipation and diarrhoea.

You want to become aware when changes happen in terms of some are long lasting, life changing and need proper care with professional support to help manage the condition.

Conditions related to poor gut health can be:

• Acute Diarrhoea
• Allergies
• Bad breath
• Bloating
• Candida
• Changes in brain function
• Coeliac Disease
• Constipation
• Crohn’s Disease
• Diarrhoea
• Fatigue (chronic fatigue syndrome)
• Fibromyalgia
• Food intolerances (sensitivity to grains and dairy)
• Foul smelling excretion
• Headaches
• Gallstones
• Haemorrhoids (piles)
• Heartburn (acid reflux)
• Indigestion
• Irritable Bowel Syndrome (IBS)
• Leaky gut syndrome
• Skin problems (rashes)
• Ulcerative Colitis

Digested food should take between 24-36 hours from eating to elimination.

What causes gut health problems?

There are hormones and lots of other factors which can play their part in your gut health.

Non-steroidal or anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen and naproxen relieve pain and inflammation by actually blocking an enzyme called cyclo-oxygenase.

The problem is cyclo-oxygenase enzyme performs important functions in protecting the stomach from corrosive effects from its own acid…

And is responsible for strengthening the activity of immune system.

Poor gut heath or a malfunctioning gut can cause intestinal inflammation, damaging the lining of intestine causing intestinal permeability.

This process can turn on an autoimmune response in the body…

Research shows women with long term or chronic use of NSAIDs, 65% develop intestinal inflammation and up to 30% develop ulcers.

Frequent use of antibiotics may decrease beneficial, protective gut bacteria (good flora).

Gut health is your body’s first line of natural defense, yet frequent or over use of antibiotics may be damaging your gut’s lining.

And without regular tests and monitoring (or own healthy intervention), your body’s unique diversity of trillions of beneficial bacteria won’t automatically be recovered after it’s lost.

Chronic and persistent stress levels weaken your immune system’s response to infection.

Your brain and intestines are controlled by many of the same crucial hormones (which is why gut is referred to as second brain).

This connection is referred to as the gut-brain axis…

Communications between gut-microbiota and gut-brain axis in stress response.

Overuse of alcohol has a negative impact on just about every system in your body.

Alcohol can irritate liver, stomach and intestines and suppress hormones which protect against inflammation which may contribute to leaky gut syndrome.

Research on grains and the negative impacts of gluten is well documented now…

Gluten-free grains have an abundance of amylose sugars, which may cause inflammation.

The anti-nutrients in gluten-free grains (lectins and phytates) bind to intestines and make nutrients inactive in the body,

Grains may cause a wide variety of inflammation with low grade damage to gut and health.

Different combinations of macronutrients in different ratios can have dramatic effects.

Bottom line: Your body needs carbohydrates, protein, fat, vitamins, minerals and water for nutrition, healing and to build, restore, repair body tissues and structures. 

How to repair and restore gut health…

It’s difficult to be told you must avoid all the bad foods…

Your goal (if possible) is to become aware of what negatively affects GI tract such as inflammatory foods, infections and gastric irritants like alcohol, caffeine or medication.

Inflammatory foods: gluten, dairy, corn, soy and sugar may lead to food sensitivities.

Infections may be a result from parasites, yeast or bacteria.

Some parasites like Toxoplasma gondii and Plasmodium spp can cause disease directly, while other organisms can cause disease by the toxins that they produce. 

To get to bottom of the cause (no pun intended) comprehensive stool analysis is key to determining the levels of good bacteria as well as any infections that may be present.

Removing infections may require treatment with herbs, anti-parasite medication, anti-fungal medication or even antibiotics.

Is it as easy and straight forward as replacing “bad” foods with “good” foods?

You’d need to know which foods are beneficial to your overall gut health, right?

You’d need to be able to identify which macronutrients have been depleted by medication (anti-acid medications), diseases or aging…

And be able to add back essential ingredients for proper digestion and correct absorption in order to restore an optimal level of good gut bacteria with correct digestive enzymes.

Probiotics and l-glutamine require proper digestion…

Consuming foods high in soluble fiber is also very important.

Other key nutrients include zinc, omega-3 fish oils, vitamin A, C and E…

Your gut is home to approximately:100,000,000,000,000 (100 trillion) microorganisms.

Your gut contains 10 times more bacteria than all cells in your entire body which includes over 400 known diverse bacterial species.

Organisms living in your gut determines how your body stores food you eat, how easy or difficult it is to lose weight and how effective is your metabolism functions…

If you’d I’d like to go into more detail on gut health, feel free to check out other articles…

Gut Health