Why Too Much Sugar Is Bad for You

When it comes to sugar we are told it’s bad for us but yet here we are consuming more and more sugar. Today I discuss the nasty side of sugar and why it’s time for you to consider going totally sugar-free or the very least cutting back on your sugar intake.

From marinara sauce to peanut butter, added sugar can be found in even the most unexpected products.

Many people rely on quick, processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large proportion of their daily calorie intake.

In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children (total added sugar intakes).

Dietary guidelines suggest limiting calories from added sugar to less than 10% per day (What Are Added Sugars?).

Experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as diabetes.


Ways Sugar Can Cause Weight Gain

Too Much Sugar

Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened beverages, is thought to be one of the main culprits.

Sugar-sweetened drinks like sodas, juices and sweet teas are loaded with fructose, a type of simple sugar.

Consuming fructose increases your hunger and desire for food more than glucose, the main type of sugar found in starchy foods (Differential effects of fructose versus glucose).

Additionally, excessive fructose consumption may cause resistance to leptin, an important hormone that regulates hunger and tells your body to stop eating ( leptin resistance).

In other words, sugary beverages don’t curb your hunger, making it easy to quickly consume a high number of liquid calories. This can lead to weight gain.

Research has consistently shown that people who drink sugary beverages, such as soda and juice, weigh more than people who don’t (Sugar-sweetened beverages and weight gain).

Also, drinking a lot of sugar-sweetened beverages is linked to an increased amount of visceral fat, a kind of deep belly fat associated with conditions like diabetes and heart disease (cardiometabolic risk).

Consuming too much added sugar, especially from sugary beverages, increases your risk of weight gain and can lead to visceral fat accumulation.

May Increase Your Risk of Heart Disease: High-sugar “diets” have been associated with an increased risk of many diseases, including heart disease, the number one cause of death worldwide (Cardiovascular Disease).

Evidence suggests that high-sugar “diets” can lead to obesity, inflammation and high triglyceride, blood sugar, and blood pressure levels — all risk factors for heart disease ( Coronary Heart Disease).

Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis, a disease characterized by fatty, artery-clogging deposits ( metabolic syndrome).

A study in over 30,000 people found that those who consumed 17–21% of calories from added sugar had a 38% greater risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar (Added sugar).

Just one 16-ounce (473-ml) can of soda contains 52 grams of sugar, which equates to more than 10% of your daily calorie consumption, based on a 2,000-calorie “diet” (Cocoa Cola).

This means that one sugary drink a day can already put you over the recommended daily limit for added sugar.

Consuming too much-added sugar increases heart disease risk factors such as obesity, high blood pressure, and inflammation. High-sugar “diets” have been linked to an increased risk of dying from heart disease.

Foods with a high glycemic index, such as processed sweets, raise your blood sugar more rapidly than foods with a lower glycemic index.

Sugary foods quickly spike blood sugar and insulin levels, causing increased androgen secretion, oil production, and inflammation, all of which play a role in acne development (acne vulgaris).

Studies have shown that low-glycemic diets are associated with a reduced acne risk, while high-glycemic diets are linked to greater risk (The effect of a high-protein, low glycemic-load diet).

For example, a study in 2,300 teens demonstrated that those who frequently consumed added sugar had a 30% greater risk of developing acne (Acne: prevalence and relationship with dietary habits).

Also, many population studies have shown that rural communities that consume traditional, non-processed foods have almost non-existent rates of acne, compared to more urban, high-income areas (The blemishes of modern society).

These findings coincide with the theory that diets high in processed, sugar-laden foods contribute to the development of acne.

High-sugar diets can increase androgen secretion, oil production, and inflammation, all of which can raise your risk of developing acne.

 Increases Your Risk of Diabetes: The worldwide prevalence of diabetes has more than doubled over the past 30 years (National, regional, and global trends in fasting plasma glucose and diabetes ).

Though there are many reasons for this, there is a clear link between excessive sugar consumption and diabetes risk.

Obesity, which is often caused by consuming too much sugar, is considered the strongest risk factor for diabetes (Risk Factors Contributing to Type 2 Diabetes).

What’s more, prolonged high-sugar consumption drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels.

Insulin resistance causes blood sugar levels to rise and strongly increases your risk of diabetes.

A population study comprising over 175 countries found that the risk of developing diabetes grew by 1.1% for every 150 calories of sugar, or about one can of soda, consumed per day (The Relationship of Sugar to Population-Level Diabetes).

Other studies have also shown that people who drink sugar-sweetened beverages, including fruit juice, are more likely to develop diabetes (Intake of Fruit Juice and Incidence of Type 2 DiabetesAssociation between sugar-sweetened beverages and type 2 diabetes).

A high-sugar “diet” may lead to obesity and insulin resistance, both of which are risk factors for diabetes.

First, a “diet” rich in sugary foods and beverages can lead to obesity, which significantly raises your risk of cancer (Obesity as a Major Risk Factor for Cancer).

Furthermore, “diets” high in sugar increase inflammation in your body and may cause insulin resistance, both of which increase cancer risk (The Links Between Insulin Resistance, Diabetes, and Cancer).

A study in over 430,000 people found that added sugar consumption was positively associated with an increased risk of esophageal cancer, pleural cancer, and cancer of the small intestine (Sugars in diet and risk of cancer).

Another study showed that women who consumed sweet buns and cookies more than three times per week were 1.42 times more likely to develop endometrial cancer than women who consumed these foods less than 0.5 times per week (Sucrose, high-sugar foods, and risk of endometrial cancer).

Research on the link between added sugar intake and cancer is ongoing, and more studies are needed to fully understand this complex relationship.

Too much sugar can lead to obesity, insulin resistance, and inflammation, all of which are risk factors for cancer.

Consuming a lot of processed foods, including high-sugar products such as cakes and sugary drinks, has been associated with a higher risk of depression (Sweetened beverages, coffee, and tea and depressionDietary pattern and depressive symptoms).

Researchers believe that blood sugar swings, neurotransmitter dysregulation and inflammation may all be reasons for sugar’s detrimental impact on mental health (Long-term inflammation increases risk).

A study following 8,000 people for 22 years showed that men who consumed 67 grams or more of sugar per day were 23% more likely to develop depression than men who ate less than 40 grams per day (Sugar intake from sweet food and beverages, common mental disorder).

Another study in over 69,000 women demonstrated that those with the highest intakes of added sugars had a significantly greater risk of depression, compared to those with the lowest intakes (High glycemic index diet as a risk factor for depression).

A “diet” rich in added sugar and processed foods may increase depression risk in both men and women.

 

 May Accelerate the Skin Aging Process: Wrinkles are a natural sign of aging. They appear eventually, regardless of your health.

However, poor food choices can worsen wrinkles and speed the skin aging process.

Advanced glycation end products (AGEs) are compounds formed by reactions between sugar and protein in your body. They are suspected to play a key role in skin aging (Advanced glycation).

Consuming a “diet” high in refined carbs and sugar leads to the production of AGEs, which may cause your skin to age prematurely (The rapid increase in metabolic diseases).

AGEs damage collagen and elastin, which are proteins that help the skin stretch and keep its youthful appearance.

When collagen and elastin become damaged, the skin loses its firmness and begins to sag.

In one study, women who consumed more carbs, including added sugars, had a more wrinkled appearance than women on a high-protein, lower-carb diet (Dietary nutrient intakes and skin-aging appearance among middle-aged women).

The researchers concluded that a lower intake of carbs was associated with better skin-aging appearance (Dietary nutrient intakes and skin-aging).

Sugary foods can increase the production of AGEs, which can accelerate skin aging and wrinkle formation.

 

 Can Increase Cellular Aging: Telomeres are structures found at the end of chromosomes, which are molecules that hold part or all of your genetic information.

Telomeres act as protective caps, preventing chromosomes from deteriorating or fusing together.

As you grow older, telomeres naturally shorten, which causes cells to age and malfunction (Nutrition and lifestyle in healthy aging).

Although the shortening of telomeres is a normal part of aging, unhealthy lifestyle choices can speed up the process.

Consuming high amounts of sugar has been shown to accelerate telomere shortening, which increases cellular aging (Effects of nutritional components on aging).

A study in 5,309 adults showed that regularly drinking sugar-sweetened beverages was associated with shorter telomere length and premature cellular aging ( Associations Between Sugar-Sweetened Beverage Consumption ).

In fact, each daily 20-ounce (591-ml) serving of sugar-sweetened soda equated to 4.6 additional years of aging, independent of other variables (Soda and Cell Aging).

Eating too much sugar can accelerate the shortening of telomeres, which increases cellular aging.

 

 Drains Your Energy: Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy.

However, this rise in energy levels is fleeting.

Products that are loaded with sugar but lacking in protein, fiber or fat lead to a brief energy boost that’s quickly followed by a sharp drop in blood sugar, often referred to as a crash (A high sugar, low fiber meal leads to higher leptin).

Having constant blood sugar swings can lead to major fluctuations in energy levels (Effects of high sugar and high fiber meals ).

To avoid this energy-draining cycle, choose carb sources that are low in added sugar and rich in fiber.

Pairing carbs with protein or fat is another great way to keep your blood sugar and energy levels stable.

For example, eating an apple along with a small handful of almonds is an excellent snack for prolonged, consistent energy levels.

High-sugar foods can negatively impact your energy levels by causing a spike in blood sugar followed by a crash.

 Can Lead to Fatty Liver: A high intake of fructose has been consistently linked to an increased risk of fatty liver.

Unlike glucose and other types of sugar, which are taken up by many cells throughout the body, fructose is almost exclusively broken down by the liver.

In the liver, fructose is converted into energy or stored as glycogen.

However, the liver can only store so much glycogen before excess amounts are turned into fat.

Large amounts of added sugar in the form of fructose overload your liver, leading to non-alcoholic fatty liver disease (NAFLD), a condition characterized by excessive fat buildup in the liver (fatty liver disease).

A study in over 5,900 adults showed that people who drank sugar-sweetened beverages daily had a 56% higher risk of developing NAFLD, compared to people who did not (39).

Eating too much sugar may lead to NAFLD, a condition in which excessive fat builds up in the liver.


Other Health Risks

Aside from the risks listed above, sugar can harm your body in countless other ways.


Research shows that too much added sugar can:

Research on the impact of added sugar on health is ongoing, and new discoveries are constantly being made.

Consuming too much sugar may worsen cognitive decline, increase gout risk, harm your kidneys and cause cavities.


How to Reduce Your Sugar Intake

Excessive added sugar has many negative health effects.

Although consuming small amounts now and then is perfectly healthy, you should try to cut back on sugar whenever possible.

Fortunately, simply focusing on eating whole, unprocessed foods automatically decreases the amount of sugar in your diet.


Here are some tips on how to reduce your intake of added sugars:

  • Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened seltzer.
  • Drink your coffee black or use Stevia for a zero-calorie, natural sweetener.
  • Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt.
  • Consume whole fruits instead of sugar-sweetened fruit smoothies.
  • Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate chips.
  • Use olive oil and vinegar in place of sweet salad dressings like honey mustard.
  • Choose marinades, nut butters, ketchup and marinara sauce with zero added sugars.
  • Look for cereals, granolas and granola bars with under 4 grams of sugar per serving.
  • Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries, or an omelet made with fresh greens.
  • Instead of jelly, slice fresh bananas onto your peanut butter sandwich.
  • Use natural nut butters in place of sweet spreads like Nutella.
  • Avoid alcoholic beverages that are sweetened with soda, juice, honey, sugar or agave.
  • Shop the perimeter of the grocery store, focusing on fresh, whole ingredients.

In addition, keeping a food diary is an excellent way of becoming more aware of the main sources of sugar in your diet.

The best way to limit your added sugar intake is to prepare your own healthy meals at home and avoid buying foods and drinks that are high in added sugar.

Focusing on preparing healthy meals and limiting your intake of foods that contain added sweeteners can help you cut back on the amount of sugar in your “diet”.

Eating too much added sugar can have many negative health effects.

An excess of sweetened foods and beverages can lead to weight gain, blood sugar problems and an increased risk of heart disease, among other dangerous conditions.

For these reasons, added sugar should be kept to a minimum whenever possible, which is easy when you follow a healthy “diet” based on whole foods.

If you need to cut added sugar from your “diet”, try some of the small changes listed above.

Before you know it, your sugar habit will be a thing of the past.


 Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

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Zero Sugar For Health

Every new year, you’re bombarded with an endless amount of dos and don’ts to eating healthier and becoming the best version of yourself. And typically, there’s one thing that’s always at the top of the naughty list: sugar. But while it’s been demonized for years, it’s actually not quite the monster it’s made out to be. And that brings up the big question: do you really need to quit sugar completely in order to eat healthier?

Because of all the negative headlines, it’s easy to get triggered every time you see the word “sugar.” It’s the ingredient that’s been said to be responsible for the obesity epidemic, and experts have said it’s as addictive as drugs, after all. Here’s the deal, though: In reality, not all sugar is horrible, and thinking so could actually do more harm than good for your health.


All Sugar Isn’t Created Equal

It might come as a surprise, but it’s actually best not to cut sugar completely out of your diet. Even though the world has been trained to see a candy bar and a bowl of strawberries as equally horrible when it comes to their high amounts of sugar, they impact your body in very different ways.

There are two types of sugar: naturally-occurring sugar and added sugar. When we talk about limiting sugar for overall health, we’re really concerned about sugar that’s added. Naturally-occurring sugars—like those found in fruit and even vegetables like sweet potatoes—are important parts of a healthy, balanced “diet” and provide plenty of vitamins, minerals, and other nutrients.

In fact, getting your daily intake of naturally-occurring sugar is crucial for all the cells and organs in your body: “Our body needs glucose—a simple sugar—which is the only form of energy it can burn. Glucose comes from carbohydrates found as natural sugars in fruit, dairy, vegetables, and as starches in grains. The key is to eat foods that are natural and unrefined to get the healthy sources of carbohydrates and the ‘sugars’ our body needs.

Sugar in bowl and spoon

But while you want those wholesome sources on your plate, Danchi says added sugar should be limited to no more than 6 teaspoons per day for women and 9 teaspoons for men. That’s not just sugar you’re personally adding into your meals, either: It’s also the sugar that companies sneak into processed foods, like pasta sauces, bread, and salad dressing. So yes, checking nutrition labels is actually super important.

Added sugar is refined, provides zero nutrition, and is inflammatory to the body. Inflammation is the body’s normal response to an injury, virus, or bacteria, and unhealthy dietary ingredients like added sugar can cause a chronic state of inflammation that damages cells and is in the seedbed for diseases like Alzheimer’s, hypertension, cancer, heart disease, and diabetes.

Aside from playing a role in chronic diseases, eating high amounts of added sugar can also cause obesity and dental problems. But there’s a daily allotment for a reason: You don’t need to completely forbid yourself from it in order to stay healthy.


How To Actually Eat Healthier—(Some) Sugar, Included

Humans aren’t perfect, and treating yourself to a little sugar isn’t going to kill you. But cutting back to those smaller portions—and instead, swapping in foods that provide sweetness naturally—certainly helps you improve your health overall.

When you limit added sugars, you’re taking in more of your diet from foods that can provide a benefit to your health. An orange, for example, contains naturally-occurring sugar, fiber, vitamin C, and other nutrients. But you’re not getting those added benefits from table sugar.

Really, the best way you can better your overall health is to simply eat more vegetables and fruit. Yep, the same thing your mom always told you growing up that no kid ever wanted to hear.

A good rule of thumb is to eat a whole, natural, plant-based diet 80 to 90 percent of the time with healthy fats and low amounts of animal fats and refined foods. Avoiding sugary drinks and daily desserts on the day to day—but enjoying the special celebration food in small portions and only on occasion—is a great and workable strategy.

With a sugary treat every so often—aka not at every meal—you’ll keep yourself sane. Because while some sugar can be part of the big bad, it can certainly be part of a healthy diet as well.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 


Is Cassava Flour Bad For You?

Cassava is a root vegetable widely consumed in developing countries. It provides some important nutrients and resistant starch, which may have health benefits.

On the other hand, cassava can have dangerous effects, especially if it is eaten raw and in large amounts.

This article will explore the unique properties of cassava to determine if it’s a healthy and safe food for you to include in your diet.


What Is Cassava?

Cassava is a nutty-flavored, starchy root vegetable or tuber. Native to South America, it’s a major source of calories and carbs for people in developing countries.

It is grown in tropical regions of the world because of its ability to withstand difficult growing conditions — in fact, it’s one of the most drought-tolerant crops (1).

In the United States, cassava is often called yuca and may also be referred to as manioc or Brazilian arrowroot.

The most commonly consumed part of cassava is the root, which is very versatile. It can be eaten whole, grated or ground into flour to make bread and crackers.

Additionally, cassava root is well known as the raw material that’s used to produce tapioca and garri, a product similar to tapioca.

Individuals with food allergies often benefit from using cassava root in cooking and baking because it is gluten-free, grain-free and nut-free.

One important note is that cassava root must be cooked before it is eaten. Raw cassava can be poisonous, which will be discussed in a later chapter.

Cassava is a versatile root vegetable that is consumed in several parts of the world. It must be cooked before it is eaten.


Contains a Few Key Nutrients

A 3.5-ounce (100-gram) serving of boiled cassava root contains 112 calories. 98% of these are from carbs and the rest are from a small amount of protein and fat.

This serving also provides fiber, as well as a few vitamins and minerals.

The following nutrients are found in 3.5 ounces (100 grams) of boiled cassava:

  • Calories: 112
  • Carbs: 27 grams
  • Fiber: 1 gram
  • Thiamine: 20% of the RDI
  • Phosphorus: 5% of the RDI
  • Calcium: 2% of the RDI
  • Riboflavin: 2% of the RDI

Boiled cassava root also contains small amounts of iron, vitamin C and niacin.

Overall, the nutrition profile of cassava is unremarkable. While it does provide some vitamins and minerals, the amounts are minimal.

There are many other root vegetables you can eat that will provide significantly more nutrients — beets and sweet potatoes, to name two.

Cassava is a significant source of carbs and also provides a small amount of fiber, vitamins, and minerals.

This is because many of the vitamins and minerals are destroyed by processing, as well as most of the fiber and resistant starch.

Therefore, the more popular, processed forms of cassava — such as tapioca and garri — have very limited nutritional value.

For example, 1 ounce (28 grams) of tapioca pearls provides nothing but calories and a small amount of a few minerals.

Boiling cassava root is one cooking method that has been shown to retain most nutrients, with the exception of vitamin C, which is sensitive to heat and easily leaches into the water.

While cassava contains several nutrients, processing methods significantly lower its nutritional value by destroying vitamins and minerals.


It’s High in Calories

Cassava contains 112 calories per 3.5-ounce (100-gram) serving, which is quite high compared to other root vegetables (Cassava for Use as a Staple Food).

For example, the same serving of sweet potatoes provides 76 calories, and the same amount of beets provides only 44.

This is what makes cassava such an important crop for developing countries since it is a significant source of calories (Nutritional Value of Cassava).

However, its high-calorie count may do more harm than good for the general population.

Consuming high-calorie foods on a regular basis is associated with weight gain and obesity, so consume cassava in moderation and in reasonable portions (Dietary energy density). An appropriate serving size is about 1/3–1/2 cup (73–113 grams).

Cassava contains a significant number of calories, so consume it in moderation and in appropriate portion sizes.

High in Resistant Starch

Cassava is high in resistant starch, a type of starch that bypasses digestion and has properties similar to soluble fiber.

Consuming foods that are high in resistant starch may have several benefits for overall health.

First of all, resistant starch feeds the beneficial bacteria in your gut, which may help reduce inflammation and promote digestive health (Resistant Starch: Promise for Improving Human HealthRole of resistant starch ).

Resistant starch has also been studied for its ability to contribute to better metabolic health and reduce the risk of obesity and type 2 diabetes.

This is due to its potential to improve blood sugar control, in addition to its role in promoting fullness and reducing appetite (Acute ingestion of resistant starchimproving human healthmetabolic effects and potential health benefitsStarches, Sugars and Obesity).

The benefits of resistant starch are promising, but it is important to note that many processing methods may lower cassava’s resistant starch content.

Products made from cassava, such as flour, tend to be lower in resistant starch than cassava root that has been cooked and then cooled in its whole form (The resistant starchResistant starch in cassava products).

Cassava in its whole form is high in resistant starch, which is known for its role in preventing certain metabolic conditions and promoting gut health.

Contains Antinutrients

One of cassava’s major downfalls is its content of antinutrients.

Antinutrients are plant compounds that may interfere with digestion and inhibit the absorption of vitamins and minerals in the body.

These aren’t a concern for most healthy people, but their effects are important to keep in mind.

They are more likely to impact populations at risk of malnutrition. Interestingly, this includes populations that rely on cassava as a staple food.


Here are the most important antinutrients found in cassava:

The effects of antinutrients are more prominent when they are consumed frequently and as part of a nutritionally inadequate diet.

As long as you only consume cassava on occasion, the antinutrients shouldn’t be a major cause for concern.

In fact, under some circumstances, antinutrients such as tannins and saponins may actually have beneficial health effects (ProanthocyanidinsSaponins as cytotoxic agentsEffects of Saponins on Lipid Metabolism).

The antinutrients in cassava may interfere with the absorption of some vitamins and minerals and may cause digestive distress. This is mainly a concern for populations that rely on cassava as a staple food.


May Have Dangerous Effects in Some Circumstances

Cassava may be dangerous if consumed raw, in large amounts or when it is prepared improperly.

This is because raw cassava contains chemicals called cyanogenic glycosides, which can release cyanide in the body when consumed.

When eaten frequently, these increase the risk of cyanide poisoning, which may impair thyroid and nerve function. It is associated with paralysis and organ damage and can be fatal (The toxic effects of cassava).

Those who have an overall poor nutrition status and low protein intake are more likely to experience these effects since protein helps rid the body of cyanide (Chronic poisoning by hydrogen cyanide).

This is why cyanide poisoning from cassava is a greater concern for those who live in developing countries. Many people in these countries suffer from protein deficiencies and depend on cassava as a major source of calories (Chronic poisoning by hydrogen cyanide in cassava).

What’s more, in some areas of the world, cassava has been shown to absorb harmful chemicals from the soil, such as arsenic and cadmium. This may increase the risk of cancer in those who depend on cassava as a staple food (Cancer and non-cancer health risk from eating cassava).

Frequent consumption of cassava is associated with cyanide poisoning, especially if it is consumed raw and prepared improperly.


How to Make Cassava Safer for Consumption

Cassava is generally safe when it is prepared properly and eaten occasionally in moderate amounts. A reasonable serving size is about 1/3–1/2 cup.

Here are some ways you can make cassava safer for consumption cassava,Cassava Processing):

  • Peel it: The peel of cassava root contains most of the cyanide-producing compounds.
  • Soak it: Soaking cassava by submerging it in water for 48–60 hours before it is cooked and eaten may reduce the amount of harmful chemicals it contains.
  • Cook it: Since the harmful chemicals are found in raw cassava, it’s essential to cook it thoroughly — by boiling, roasting or baking, for example.
  • Chronic poisoning by hydrogen cyanide Chronic poisoning by hydrogen cyanidePair it with protein: Eating some protein along with cassava may be beneficial since protein helps rid the body of toxic cyanide
  • Maintain a balanced diet: You can prevent adverse effects from cassava by including a variety of foods in your diet and not relying on it as your sole source of nutrition.

It’s important to note that products made from cassava root, such as cassava flour and tapioca, contain extremely little to no cyanide-inducing compounds and are safe for human consumption.

You can make cassava safer for consumption with several strategies, including using certain preparation methods and consuming it in reasonable portions.


How to Use Cassava

There are many ways you can incorporate cassava into your diet.

You can prepare several snacks and dishes with the root on its own. It is commonly sliced and then baked or roasted, similar to the way you would prepare a potato.

Additionally, cassava root can be mashed or mixed in with stir-fries, omelets, and soups. It’s also sometimes ground into flour and used in bread and crackers.

You can also enjoy it in the form of tapioca, which is a starch extracted from the cassava root through a process of washing and pulping.

Tapioca is commonly used as a thickener for puddings, pies, and soups.

Cassava is typically used in the same way that you would use potatoes and makes an excellent addition to just about any dish. It can also be ground into flour or enjoyed in the form of tapioca.

Cassava contains some healthful properties, but its negative effects appear to outweigh the benefits.

Not only is it high in calories and antinutrients — it can cause cyanide poisoning when prepared improperly or consumed in large amounts.

While this is mostly a concern for those who rely on cassava as a staple food, it is still important to keep in mind.

Additionally, cassava-based products like tapioca have been processed enough to remove toxic chemicals and are not dangerous to consume.

Overall, cassava is not a food that needs to be a regular part of your diet. If you do eat it, prepare it properly and eat it in reasonable portions.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

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Paleo “Superfoods”

In today’s post, I talk about some “superfoods” that you might think is but really aren’t.

I like the idea behind the paleo “diet”. It seems sensible to try to emulate the “diet” our ancestors ate while we were evolving.

However… even though I like the idea, I don’t like the way the “diet” is prescribed in many cases. It seems to have gone beyond just science and started becoming more about ideology. There are many modern foods that are healthy but actively discouraged on the paleo “diet”. I think this is a huge mistake.

Nutrition should be about science and doing what works best for the individual, NOT ideology. Humans evolved eating a variety of foods and our genes have changed (not much, but some) since the paleolithic period. I think the idea of a paleotemplate is more reasonable.

That is, eat the foods humans evolved eating, then add the modern foods that you like, tolerate and science has shown to be healthy.

Here are 4 foods that technically aren’t paleo, but are still super healthy.

1. Full-Fat Dairy Products From Grass-Fed Cows

One of the pillars of a strict paleo diet is the elimination of all dairy products.

I think this is a mistake… because plenty of people can tolerate dairy just fine.

Although a large part of the world is lactose intolerant, many populations have acquired an enzyme to break down and make full use of lactose, the main carbohydrate found in milk (Milk).

Full-fat dairy products are particularly healthy, as long as they come from grass-fed cows. This includes foods like butter, cheese, and full-fat yogurt.

Full-fat dairy contains bioactive fatty acids like butyrate, which is potently anti-inflammatory (234).

Best of all, full-fat dairy products are loaded with Vitamin K2, a powerful but often ignored nutrient that regulates calcium metabolism in the body.

Most importantly, Vitamin K2 helps to keep calcium inside our bones and outside of our arteries (56).

Studies have shown that Vitamin K2 is highly protective against fractures (lowering the risk by 60-81%) and cardiovascular disease (78). The Rotterdam study showed that people who had the highest K2 intake had a 57% lower risk of heart disease and a 26% lower risk of death from all causes, over a 7-10 year period (9).

In countries where cows are largely grass-fed, consuming full-fat dairy products is linked to major reductions in the risk of heart disease (101112). One study from Australia showed that those who ate the most full-fat dairy had a 69% lower risk of dying from heart disease than those who ate the least (13).

A lot of people are concerned that because full-fat dairy is high in fat and calories, that it can cause weight gain. However… the evidence disagrees. In fact, eating dairy fat is linked to a reduced risk of obesity in numerous studies (14).

That being said, there are some people who can’t tolerate dairy. If you get some sort of negative reaction from eating dairy products, then by all means avoid them. But for people who do tolerate and enjoy them, then there is absolutely no scientifically valid reason to avoid quality dairy products from grass-fed cows.

Unprocessed, full-fat dairy products from grass-fed cows are incredibly healthy. They are high in important vitamins like Vitamin K2, as well as beneficial fatty acids like butyrate.

Dark Chocolate

Dark chocolate is one of those rare indulgent foods that happen to be incredibly healthy and nutritious. Derived from cocoa beans, it is one of the best sources of antioxidants in the world. One study showed that cocoa was even higher in antioxidants than blueberries and acai berries (15). Dark chocolate is very high in fiber and minerals like magnesium, iron, copper, manganese and various others (16).

One problem with chocolate, in general, is that it often contains some sugar. However, if you choose dark chocolate with 70-85% (or higher) cocoa content, then the sugar amount will be minimal and the benefits will far outweigh the negatives.

There have actually been numerous studies on the health benefits of dark chocolate and cocoa, especially for heart and brain function (1718).

Dark chocolate and cocoa can lower blood pressure, raise HDL cholesterol and protect LDL particles from oxidative damage (19202122).

There are also studies showing that dark chocolate can reduce insulin resistance, a major risk factor for metabolic syndrome, type 2 diabetes and heart disease (2324).

In some studies, people who eat the most cocoa and dark chocolate have a 50-57% lower risk of heart disease, which is an insanely high number (2526).

Of course, these types of studies are observational in nature and can not prove that the chocolate caused a reduction in risk.

But given the confirmed effects on important risk factors like blood pressure, insulin resistance and LDL oxidation, I find it plausible that dark chocolate and cocoa could, in fact, reduce heart disease risk (27).

That being said, the benefits of dark chocolate don’t end with the heart. There are also studies showing that it can cause major improvements in brain function (at least in the elderly) and give the skin natural protection against sunburn (2829).

Dark chocolate wasn’t available in the paleolithic period, but it’s still one of the healthiest foods you can eat. Just make sure to choose quality, organic dark chocolate with a high cocoa content… and don’t eat a lot of it, think of it more as a supplement.

One or two squares per day or a few times per week should be enough.

Dark chocolate is a “modern” food, but numerous studies show that it has powerful health benefits, especially for heart health.

White Potatoes

The original paleo diet book took a hard stance against potatoes.

I don’t think this makes a lot of sense… because potatoes are a root vegetable that was available in the paleolithic period.

Some other versions of paleo, like the Perfect Health Diet, actively encourage foods like potatoes, which they refer to as “safe” starches.

Potatoes are actually incredibly nutritious. A single potato contains lots of Vitamin C, potassium, magnesium, manganese, iron and various other nutrients (30).

Really… potatoes contain almost every nutrient we need in some amount, including a decent amount of protein with all the essential amino acids. There have even been accounts of people living on nothing but potatoes for long periods of time, without any apparent negative effects on health.

Another important feature of potatoes is that they may just be the most fulfilling food in existence. In fact, they score higher on a scale called the satiety index than any other food tested (31). What this means is that by eating potatoes, you will feel naturally full and end up eating less of other foods instead.

If you want to make your potatoes even healthier, you can allow them to cool after cooking them. This greatly increases the resistant starch content, which is an indigestible type of starch that functions like soluble fiber (3233).

The only problem with potatoes is the high carb content, so people who are on a very low-carb diet may want to avoid them.

But for people who are active and metabolically healthy, potatoes are pretty close to being nature’s perfect food. It makes absolutely no sense why they shouldn’t be allowed on a paleo diet. They’re as “real” as a food can get.

White potatoes were discouraged in the original version of the paleo diet. However, they are incredibly healthy, highly nutritious and among the most fulfilling foods in existence.

Coffee

Despite having been demonized in the past, studies have now shown that coffee is actually very healthy.

It is loaded with antioxidants… people who eat a Western diet actually get more antioxidants from coffee than fruits and vegetables, combined (343536).Studies have consistently linked coffee consumption to a lower risk of many diseases, especially type 2 diabetes, Parkinson’s, Alzheimer’s and liver diseases (37383940).

Not only that, but numerous studies suggest that people who drink coffee live longer than people who don’t (4142).

Coffee is actively discouraged in the original paleo diet book, although others like The Primal Blueprint (my favorite version) to allow for coffee. Although some people are overly sensitive to caffeine, most people can tolerate coffee just fine.

As long as you don’t drink too much and don’t drink it late in the day (which can have negative effects on sleep), then there is absolutely NO reason to avoid coffee if you enjoy it.

Coffee was probably not consumed in the paleolithic period (neither was tea, for that matter), but it’s still very healthy and incredibly enjoyable.

Just make sure to choose quality coffee and don’t put sugar in it.

Some Thoughts

The truth is, we don’t even know exactly what our paleolithic ancestors ate and there is also no “one” type of paleo diet.

What people ate varied greatly between regions, depending on the food that was available at the time. Some ate a high-carb diet high in plants, others a low-carb diet high in animal foods.

The one thing I do know for certain is that paleolithic humans didn’t eat anything made in a factory. This includes refined sugar, refined grains, trans fats, veggie oils and any sort of processed food that is impossible to make naturally.

Humans evolved eating real food… plain and simple. That’s what we should be focusing on. It is a good idea to consider the foods humans evolved eating because it is likely that these foods will be both safe and healthy for our bodies. But there are plenty of “modern” foods that are healthy too. Just because it’s new, doesn’t mean it’s bad.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

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Steller: AmandaLei

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What Are Ketones?

Ladies and gents today I bring you a post all about ketones. I dig deep. What are ketones? How do we produce ketones? And finally what are ketones used for? This post Is 1 of 2 ketones related content. I want to the difference between ketones we produce naturally and keto//os. If you follow me on my Instagram (link in the where you can follow me section). You would see in my stories that I have been trying out some keto products pruvit products. Those products are through keto pruvit website and I did buy it through a distributor. Today’s post Is the start of (kinda) many keto posts. They won’t all come at once I will put them out over the next few weeks.

If you are interested in learning more about ketones and keto/os or just the ketogenic lifestyle you can reach the person that I buy It through here katherineannshopketo.com

This is an affiliate link but I DO NOT MAKE A COMMISION If you click the link.


What Are Ketones and Are They Healthy? 

If you are up on your health news or follow anyone in the health field, you have likely heard the term ketogenic diet. The goal of the ketogenic diet is to adapt the body to utilize fat as its primary fuel source instead of sugar. The body does this by first converting fat into what are called ketones that the cells can then burn as fuel. It is at this point that I typically get asked, what are ketones?

 

 

Biological Role of Ketones 

For our ancestors, eating three meals a day just wasn’t a thing. Instead they would hunt and forage for the foods they could find. When there wasn’t food, they wouldn’t eat.

What this means is that sometimes they would go for days at a time with no food. To sustain life during times of scarcity, the body is thought to have developed the ability to utilize fat as an alternative fuel source.

In a traditional nutrition course, you would learn that sugar is the body’s primary fuel source while fat is a secondary fuel source. When sugar stores are burned up, the cells then convert to burning fat as an energy source.  What we are finding out now is that fat can actually be a healthier and more sustainable source of energy.

 

Our Society Is Full of Sugar Burners 

Modern day, we have an abundance of food that is available to us at all times. Most of us regularly eat three meals a day with intermittent snacking in between.

This kind of frequent eating, along with an overemphasis on carb-rich and sugary foods, causes a reduced ability to burn fat. As these foods damage our bodies on a metabolic level, we actually lose the ability to produce ketones.

This type of reliance on sugar creates massive blood sugar spikes, inflammation, hormone imbalance, and ultimately many of the chronic diseases that plague our society today.  Luckily, by adopting a more ketogenic style of eating, we can reverse this damage and revert back to the efficient fat-burning machines we were meant to be!

 

The Advantage of Ketones 

The energy currency of the body comes in the form of Adenosine Triphosphate (ATP). The mitochondria within every cell in the body either metabolize glucose or ketones to form this important energy molecule.

Based on what we understand of cellular energy metabolism, ketones are able to create much greater amounts of energy per molecule than glucose.   This means when the body begins to convert fat into ketones, you actually have a much more stable and sustainable energy source. 

At the same time, burning fat does not create the same insulin and blood sugar response that burning sugar does. This is part of the profound benefits of being in ketosis including, improved hormone balance, lowered inflammation, and improved brain health.

Likewise, many people report feeling much more stable when they go into ketosis. Feeling less hungry, gaining control over cravings, and often experiencing a much more stable emotional state.

 

How The Body Gets Into Ketosis 

As I mentioned already, the body will either burn sugar or fat for energy. Sugar is converted into glucose while fats are converted into ketones by the liver.  When blood sugar drops and glycogen stores are burned up, the body begins to convert fat into ketones for energy.

As we continue to learn more about the benefits of ketones, people are intentionally putting themselves into this state for therapeutic benefits as well as a heightened state of mental performance.

There are several ways to promote an increase in ketone bodies, as mentioned below. The general strategy is to supply the body with ample fats while depleting blood glucose to signal the metabolic shift towards fat-burning.

 

Types Of Ketones

Unlike the simple conversion of sugar into glucose, fatty acid metabolism actually results in 3 different types of ketones:

Acetate (Acetone)

Acetoacetate (AcAc)

Beta Hydroxybutyrate (BHB)

BHB, based on its molecular structure, is not really a ketone. Yet its presence is part of the beneficial effects of being in ketosis. Among its benefits is the ability to modulate BDNF in the brain and stimulate the growth of new neural tissue exercise.

AcAc is the primary ketone body and is either converted into energy or BHB.  Acetone exhibits the least metabolic effect and is mostly broken down and excreted through the breath and urine.  The acetone excreted through the breath is actually responsible for the “keto breath” that some people experience in the beginning stages of keto-adaptation.

 

Measuring Your Ketone Levels 

When the body produces ketones, some are used for energy while the rest are circulated or excreted. Because of this, ketones are measurable in the blood, the saliva, and the breath.

Different ketones are measurable as follows:

BHB: In the blood

Acetone: In the breath

AcAc: In the urine

Although ketones can be measured in different ways, not all of them are quite an accurate representation of the body’s true ketogenic state. This is why most experts rely on the measurement of BHB through the blood as the ideal method.

Although this sounds invasive, new technology has actually made performing ketone measurements at home fairly simple and cheap.

 Blood Measurement 

As I said already, blood measurement for BHB is considered the most accurate depiction of the ketogenic state. This is performed in a similar fashion to blood sugar testing.

Many of the blood glucose monitors on the market also have the ability to read blood ketones. Using a different type of testing strip, all you have to do is prick your finger, collect a small sample of blood, and place it into the monitor for a quick ketone measurement.

The monitor I usually recommend is this Precision Xtra monitor.

The ranges you are looking for here are as follows:

Very Low Ketone Levels:  Less than 0.5 mmol/L

Mild Ketosis:  0.6-1.5 mmol/L

Optimal Ketosis:  1.6-3.0 mmol/L

Very High Ketone Levels:  Greater than 3.0 mmol/L

Although mild ketosis can be achieved rather quickly, it can take up to 2-3 weeks to enter an optimized ketogenic state. The only downside with blood ketone measurement is that the testing strips generally run for about $4 per strip. To perform daily ketone measurements using this method you would be looking at around $120 per month on just testing strips!

 

 Breath Measurement 

For a ketone measurement that doesn’t require a blood draw or the recurring expense of test strips, breath ketones are also a reliable measurement (Breath Acetone).

Using a device such as this Ketonix breath analyzer, you can perform a simple ketone measurement anytime you need.  Although this device will run you for about $190, over time it will likely be a more economical option compared to blood testing since it is only a one-time fee.

It is important to note that while breath ketone measurement is mostly reliable, factors such as alcohol and water consumption may influence your measurements. Luckily you can take multiple measurements throughout the day to get a better idea of your average ketone levels.

Using the Ketonix breath ketones measurement, the device will light up different colors depending on your state of ketosis. Based on the chart below you would want to be in the yellow or red zone for optimal nutritional ketosis.

 

 Urine Measurement 

The body releases unused acetoacetate through the urine upon which it can then be measured using special testing strips. This is a simple option that is also very cost effective at about $10 per 100 strips.

Although simple and cheap, urine measurement of ketones can be somewhat unreliable. This measurement will allow you to see if your body is producing ketones, it doesn’t necessarily provide any insight into how well your body is utilizing ketones for energy.

Additionally, urine ketone measurements can vary significantly depending on the individual’s hydration levels. For example, dehydration will make ketone levels appear higher, while overhydration will make them appear lower.

During the beginning phases of keto-adaptation, the body has a poor ability to utilize ketones as energy. Even if the body is producing ketones, most of them will be excreted. Once the body becomes keto-adapted, higher amounts of ketones are used as energy and less are excreted naturally.

So if you were to choose urine measurement for ketone analysis, I would recommend measuring daily from the very beginning of your eating plan. You should notice an initial increase in ketones into the high range followed by a gradual decrease as you become keto-adapted.

Although your ketones will be high, you will actually be hypoglycemic until your body learns to utilize ketones effectively. As you become keto-adapted you should look for a drop in urine ketone levels between 2-3 weeks of eating a ketogenic style diet.

This drop in urine ketone levels lets you know that your body is becoming more efficient at actually using them for energy.

 

 Ketoacidosis 

The state of nutritional ketosis is sometimes confused with a state referred to as ketoacidosis. Ketoacidosis is an extreme ketotic state that occurs mostly in diabetes populations. When an individual is unable to produce insulin, sugar cannot get into the cells. As a response, the body drastically upregulates ketone production.

In this state, there is both an extremely elevated blood sugar and blood ketone level simultaneously (4). This will cause the overall pH of the body to drop to a dangerously acidic level which can be fatal.  While this condition can be harmful for the individual, it is important to note that entering this state is actually very rare.

To put this into perspective, this condition mainly occurs in unmanaged diabetics. In this state, ketone levels will reach 20 mmol/L and beyond. An otherwise healthy individual could water fast for 20 days and still maintain a ketone concentration below 20 mmol/L.

In other words, unless you are diabetic, reaching a state of ketoacidosis through diet alone is virtually impossible.

 

My Thoughts

Ketones are the body’s alternative fuel source to sugar. Derived from fatty acids, they provide a much more long-lasting and stable production of energy. In addition to providing stable energy, ketones also do not promote the inflammatory rise and fall of insulin as does sugar.

Modern dietary habits have altered our metabolism and made sugar our primary fuel source. By following a ketogenic style of eating, it is possible to reverse these metabolic defects and take advantage of the benefits that ketones have to offer for our brains and bodies!

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

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How To Go Vegetarian

A plant-based “diet” has been linked to better health, disease prevention, and… affordability? Is it really cheaper to be a vegetarian?

Research recently presented at this year’s European Congress on Obesity in Vienna found that vegetarian diets are more affordable than other diets if you buy the food online. On average, it cost about $2.00 less per day to be a vegetarian, according to the research.
The study, led by scientists at the Nestlé Research Center in Switzerland, compared vegetarian, Mediterranean, and U.S. dietary guidelines-based diets. While a vegetarian “diet” is entirely plant-based, the Mediterranean “diet” allows red meat sparingly, and the U.S. dietary guidelines recommend a well-rounded “diet” with lean meats and low-fat or fat-free dairy products.

The nutritional quality scores of all “diets” were similar even though meat and poultry weren’t included in the vegetarian plan. The vegetarian “diet” was significantly more affordable than the Mediterranean diet plan.

Online shopping makes it convenient to buy foods for a nutritious diet that meets government recommendations, but it may be expensive. Even though a vegetarian menu plan may be more affordable than other healthy menu plans, $15.40 per day per person is still expensive.

The United States Department of Agriculture has previously estimated that the daily cost of food for a healthy menu plan can be as little as $6.50 per day.

Cheap and healthy? Going vegetarian or eating a plant-based diet could help many Americans get more of the nutrients they need to be healthy. About 75 percent of Americans don’t get enough fruits, vegetables, or dairy, according to federal guidelines.

Instead, many people get their calories from sugar, saturated fat, and salty foods.


Can You Save Money By Going Vegetarian

Plant-based eating, especially if you eat in-season produce and don’t purchase gourmet foods and supplements, can be quite cost-effective, according to research.

2015 study in the Journal of Hunger & Environmental Nutrition found that a vegetarian diet could save Americans about $750 a year. Studies have found that plant-based “diets” can be cheaper, and this is related to the fact that animal proteins tend to be the most expensive item on the plate. However, don’t expect to save money just because you go on a plant-based “diet”.

Pricy superfoods, protein powders, and exotic fruits and vegetables can add up fast.

Honest Moment: I remember when I first went vegetarian. I went to Whole Foods and Trader Joe’s because I read those were places you go when you have a restricted “diet”. I Real Quick: I have food allergies and a TONS of food sensitivities so that is why I went to whole foods and trader joes. Trader Joe’s food bill wasn’t that bad whole foods however the bill was HIGH and I walked away with 2 bags with trader joes I walked away with 10 bags for less money. The one thing I learned over the years is beans and tofu will become your best friends in the beginning and then as you learn new recipes your grocery bill will go down. Also, I do love me some processed Gluten-Free, vegan junk food and I do buy some processed meats, Frozen Pizza, and a bunch of other pre-packaged meals. 

If you would like to learn more about going vegetarian you can reach me at any of the sites I mentioned below in the section “Where You Can Follow Me”.

To get the most out of your grocery budget, opt for local, seasonal produce and affordable pantry staples like rice and beans. You can also start a garden to save even more.


Food Quality Counts For Optimal Benefits

Eating a vegetarian or primarily plant-based diet has been linked to many health benefits, but the quality of the food matters to attain those health perks.

If you eat a “diet” based on whole plant foods, you gain even more benefits than vegetarian diets filled with highly processed foods.

According to research presented at the Nutrition 2018 meeting in Boston, Massachusetts, the evidence points to the high benefits of following plant-based diets.

In one of the studies presented, people who ate more plant-based proteins than animal proteins had lower risks of developing coronary heart disease.

In another study, participants who ate more plant proteins had less plaque in their arteries, too.

Further research found that vegetarian eaters had a lower body mass index, smaller waist circumference, lower amounts of abdominal fat, decreased cholesterol, and lower blood sugar compared to people in the same demographic group who consumed meat.

According to another study reported at the conference, healthy plant-based choices even reduced mortality by 27 percent and death from cancer by 37 percent, while those who ate high-quality animal foods didn’t have a reduced death risk.

Eating healthy — not just vegetarian

Most people know that eating a vegetarian “diet” requires careful attention to ensure that you’re not just eating anything without meat — for instance, french fries are vegetarian, but they shouldn’t be a regular part of a healthy “diet”.

Research looking at weight changes in 125,000 adults over a 4-year span found that people who ate high-quality plant-based foods — think whole grains, nuts, fruits, and veggies — gained less than those who ate plant-based foods such as sweets and refined grains.

Foods such as crackers, sodas, baked goods, and cheese are technically vegetarian, but those foods are either highly processed or high in fat.

It’s completely possible to fill a plant-based “diet” with low-quality foods — foods that are highly refined, and low in nutrients. A well-rounded plant-based eating regimen includes beans, peas, nuts, soy, whole grains, fruits, and vegetables.

The research pouring in on the health benefits of vegetarian diets is consistent with the body of science which points out that vegetarian “diets” are linked with lower heart disease, type 2 Diabetes, and obesity risk. Because of these benefits, people tend to live longer on vegetarian “diets”.

Going Vegetarian

McKercher is working with more and more clients who want to protect the environment and animals and therefore become vegetarians.

One common misconception is that plant-based food doesn’t taste good. I also hear people complain that vegetarian foods aren’t filling enough.

That’s why you have to cook with plenty of herbs and spices and use protein-rich ingredients. Plant-based eating can be delicious and satisfying if you do it right.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

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How To Recover From Thanksgiving

4,500 calories. That’s how much food energy the average American consumes on Thanksgiving, according to the Calorie Control Council. That sort of energy blitz would be a major blow to your weight loss goals at any time of year. But Thanksgiving marks the beginning of a five-week period of holiday parties and other festive social events where we all want to look and feel our best—and there will be plenty opportunities to eat and drink to excess. It’s enough to make you want to throw your hands up and completely write off the whole month of December.

The hard truth? There’s no silver bullet to recovering from the gastronomic onslaught that is the last Thursday in November. But by adopting some of the small and manageable changes below, you can feel slimmer, rev your metabolism, tackle the rest of the holiday season mindfully and ring in the New Year feeling good about your health-and-fitness goals for 2019.


Add Dumbbells to Your Black Friday List

No time for the gym? Invest in a pair of dumbbells. Free weights and your own body weight are all you need to challenge every major muscle group in your body. The more muscle you can pack on, the faster you’ll be burning the extra food energy you gobbled up at Thanksgiving and will continue to consume over the holiday season.


Get to Stepping

The time between Thanksgiving and New Year’s is a whirl of activities, get-togethers, and obligations. That can mean you’ve got less time to work out and recover from a feeding frenzy. So do yourself a favor. Instead of waiting to be active at the gym, sneak in steps all day long. Invest in a pedometer or a Fitbit and try to hit at least 10,000 steps a day. This way, if you miss a workout, you’ll know you’ve already fit in some movement, and it won’t throw your progress totally off track.


Swap Egg Nog for Green Tea

You can get back on track ASAP by drinking green tea every day. In a recent 12-week study, participants who drank 4 to 5 cups of green tea daily, then did a 25-minute workout, lost an average of two more pounds and more belly fat than the non-tea-drinking exercisers. Why? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.


Fill Up on Fiber and Protein

If you want to lose weight, it’s important to keep your blood-sugar levels stable, so you don’t overeat. That’s key when trying to recover after Thanksgiving and throughout December.  To help you stay fuller longer, make sure that every time you eat, you’re consuming a combination of fiber (one of the most satiating nutrients out there) and protein.


Work Out First Thing

The best strategy for not looking and feeling like 10lbs of sausage in a 5lb bag after Thanksgiving is to work out soon after waking up. Hit the gym, take a long stroll or workout at home and do some treadmill sprints on an empty stomach to burn fat. Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability. Glycogen levels are depleted during sleep so your body will utilize body fat as an energy source.


Stop Eating at Sunset

Make winter’s short days an advantage: Use the last of the sunlight as a cue to stop eating. This may help you lose more weight, even if you eat more food throughout the day, according to a study published in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories!


Take Hot Bedtime Showers

A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that drops in temperature were an important sleep cue for our paleolithic forebears. We no longer sleep under the stars that much, but you but you can recreate a sunset-like temperature dip by taking a hot bath or shower. That pause to refresh can help you fall asleep faster and make shuteye — prime pound-shedding time.


Let Some Winter in

A striking new study published in the journal Diabetes suggests that turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat — fat that keeps you warm by burning through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)


Eat an Apple Every Day

This crisp, refreshing fruit is among the most super of superfoods: Apples boast the powerful antioxidant quercetin and vitamins C and B-6, which keep your cholesterol levels low and slash your risk for heart disease. But thanks to their high fiber count, an apple a day can do more than keep the doctor away — it can help you trim down during the holidays too.


Make Healthy Cocktails

The holiday season doesn’t only bring laughter, cheer, and goodwill to all — it also brings unwanted weight gain from all those festive foods. It’s inevitable that you’ll lose gym time or splurge on “just one more” piece (we’ve all been I’ve been there this week) of the pie, but don’t let that stop you from making healthy choices. Instead of traditional cocktails like eggnog, or sugar-laden spiced cider, opt for a Hot Toddy, which is made with ginger, tea, and whiskey!


Get Intense

Interval training is the best way to shock your body back into shape, increase your metabolism, improve your cholesterol profile, and improve insulin sensitivity, especially during the holidays when you’re being pulled in every direction. At the gym, sign up for a HIIT class, or turn your favorite aerobic exercise (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity.


Fit in Quick Reps

A busy holiday schedule of parties, shopping and gift wrapping isn’t a reason to skip your workouts and lose some of that turkey weight. In fact, slacking off could slow your slim-down progress. Thankfully, fitting in fitness doesn’t have to be time-consuming. Trade exhaustive hourlong sessions for one daily resistance exercise (like a bicep curl, squat, lunge or shoulder press). Spending five minutes doing one daily resistance exercise is all it takes to build and maintain muscle, reduce fat, and protect bones.


Learn to Love Legumes

You’re not socially obligated to scarf cheese dip (But.. Dip). Whip up some hummus instead. Legumes such as lentils ( If you can have lentils) and chickpeas, a rich source of vegetarian protein, have been shown to reduce inflammation, lower cholesterol, promote fat metabolism and boost satiety. They’re also a source of resistant starch, a slow-digesting fiber that triggers the release of acetate, a molecule in the gut that tells the brain when to stop eating.


De-bloat with Fruit Salad

Do your pants seem to be snugger than they were just a day or two before? That rich, salty holiday meal and sugary wine could be causing water retention and constipation. Working bloat-fighting foods into your diet can ease your discomfort and help you slough off a holiday bulge. Kiwi, honeydew melon and papaya all contain compounds that kick sluggish bowels into gear and fight water retention. Use them in a fruit salad or keep them around the house to snack on throughout the season.


Take a Long Winter’s Nap

Aim for at least 7 hours of sleep a night ( I get It stress might be keeping you up) If you are looking for a natural way of destressing Click Here to learn all about meditation and how it can help with stress). Slacking on shut-eye depletes your energy levels and wreaks havoc on your hormones, causing you to eat more. Over time, this can contribute to significant weight gain, especially in the wake of a 4,500-calorie holiday meal. In fact, according to a recent study, losing as little as 30 minutes of sleep can up your risk of obesity by 17 percent!


Rooibos Tea

Rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in the small Cederberg region of South Africa, near Cape Town. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. According to South African researchers, polyphenols and flavonoids found in the plant inhibit adipogenesis–the formation of new fat cells–by as much as 22 percent. The chemicals also help aid fat metabolism. Plus, Rooibos is naturally sweet so you won’t need to add sugar.


Drink Whole Milk

Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming calcium — which whole milk has plenty of — may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body. (During Thanksgiving day alone, the average American eats a staggering 229 grams of fat, according to the Calorie Control Council!)


Muscle Up

Even when you’re at rest, your body is constantly burning calories. In fact, 75% of the calories that you burn each day are being used up just keeping you alive. “Resting metabolic rate” is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself. If you can pack on just five pounds of muscle and maintain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year. That’s especially useful when you’re overindulging over the festive period.


Make Hearty Weight-loss Soup

You know how the USDA wants you to get between five and nine servings of fruits and vegetables a day? Think of soup as your extra credit, the perfect chaser to a rich holiday meal. A well-crafted soup can give you three or four servings of vegetables and fruits, and presto, the fiber will have you feeling satisfied and less bloated.


Drink More Water

Most of us know that we need to drink water during workouts to stay hydrated, but many of us overlook the importance of sipping water throughout the day. Thirst can often be mistaken for hunger, so regularly drinking water can keep excess calories off of your holiday plate— and, more importantly, out of your mouth. Also, the extra sodium we eat during holiday meals will cause more water retention and belly bloat. You can flush it out with more water!


Order a Blender

First thing in the AM, silence your iPhone alarm, hit the shower and then make your way over to the blender. Buzzing up a fat-burning homemade smoothie for breakfast is a great way to stay full make up for some of that overindulgence on Thanksgiving.


Eat Out, Don’t Pig Out

People tend to eat at restaurants more during the holidays. That’s a recipe for packing on extra pounds. But it doesn’t have to be. When dining out, order two appetizers instead of an appetizer and an entrée. This is instant portion control, and usually, appetizers are lighter overall.


Forgo Diet Soda

Yeah, yeah, it has zero calories, but diet soda can derail your goals of staying in shape this season. Research published in the journal Trends in Endocrinology & Metabolism shows that artificially sweetened beverages may screw up the body’s normal metabolic response to sugar, actually increasing appetite! Increasingly, diet drinks are being linked with weight gain, metabolic syndrome and a host of other ills.


Watch the Wine

Wine contains 120 calories per 5 oz pour. It’s easy to overlook that, especially when you’re making merry and the vino is flowing. But after a few hefty pours, you’ve consumed over 400 calories — and that doesn’t include dinner! Cut back to one 5 oz pour a day, or scale back your drinking overall by 25%, and you’ll see a few pounds come off and to blast even more fat.


Snack on Almonds

Cookies, brownies, candy canes. All kinds of empty-calorie treats are within easy reach during the holiday season, and they can add to the damage done on Turkey Day. Swap them out for almonds. Their combination of satiating protein and fiber will stave off snacking for hours! The nut is rich in the amino acid L-arginine, which can actually help you burn more fat and carbs during workouts, according to a study printed in the American Journal of Physiology-Endocrinology and Metabolism.


Eat Three Square Meals

Bodybuilding lore holds that you must eat every few hours to keep muscles fueled and metabolism high. But don’t discount the weight-loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group had three small meals, with snacks in between, while the second group ate the same number of calories in three square meals. Although both groups gained weight, researchers found that belly fat — the dangerous kind that boosts heart-disease risk — only increased in the high-meal-frequency group.


Eat Bananas

The humble banana—botanically, actually a berry!—is perhaps the least-heralded supermarket staple, a superfood more associated with kids, monkeys and slapstick comedy than with steel-cut abs. But it can help you lose weight, reduce bloat and increase your energy.


 Ho-ho-hoing

The holiday season is all about good times with friends and family, and probably a few laughs. That’s a good thing for getting back in shape. Genuine laughter may cause a 10 to 20 percent increase in basal energy expenditure and resting heart rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute giggle fest could burn up 40 to 170 calories.


Snack on Dark Chocolate

There’s plenty of chocolate around during the holidays, but you should concentrate on snacking on a little bit of the good and dark stuff. In a study by Swiss and German researchers, lucky participants ate about 1.5 ounces of dark chocolate daily for two weeks. Ultimately, these chocolate nibblers had lower stress-hormone levels and a more regulated metabolism than a control group. Scientists speculate that chemicals in cocoa, such as flavonoids, play a role in regulating metabolism by alleviating stress that can cause your fat-burning engines to go on the fritz. Should you think this is a license to go wild, take heed: I’m talking about small amounts of high-quality dark chocolate. Researchers say 1.5 ounces is enough. Not sure which brand to choose?

Click Here if you would like to learn some of the best dark chocolate bars around


Obey the 80% Rule

Holiday buffets make it easy to supplement the damage you did on Thanksgiving. Your move? Eat until you’re 80% full, then stop. In Japan, this method is called Hara Hachi Bun Me, which roughly translates to “eat until you are eight parts (out of ten) full.” Remember, you can always eat again later.


Make Detox Water

H2O can rev your metabolism, help you lose serious weight and maintain a flat belly. Now take it to the next level. Combine plain water with proven fat-burning superfoods to create detox water, and you’ll have an elixir that energizes you, fights bloating and helps you achieve your weight loss goals.


After The Turkey

Salmon may be the very best protein for your metabolism. That’s because most cases of an underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties, thanks to its rich omega-3 fatty acid content. In fact, one study of weight loss and seafood consumption showed salmon to be the most effective at reducing inflammation — better than cod, fish oil, or a no-fish diet! The fatty acids may also trigger cells in the liver to burn more fat, according to a recent study published in The Journal of Nutritional Biochemistry.


Increase Fiber

A Thanksgiving meal can really outstay its welcome. Send it on its way — ahem — by increasing your fiber intake in the holiday’s aftermath. Aim to consume more fiber from less processed sources, such as fresh fruits and vegetables. A good goal is 25 to 38 grams daily. It’s easy to ensure you’re getting enough.


Boost Your Metabolism with Coffee

In addition to green tea, coffee is one of the best drinks for weight loss because it boosts your metabolism. According to a study published in the American Journal of Clinical Nutrition, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf! A cup of black coffee is a good choice for a pre-workout beverage, too: Researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo. Make yours a venti (or a Trentsaand skip the sweeteners.


Take Vitamin D

If there’s one supplement most Americans should be taking, it’s vitamin D. It’s essential for preserving metabolism-revving muscle tissue, but researchers estimate that only 20 percent of Americans get enough in their diet. You can nail 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon, but taking a daily supplement makes a lot of sense. Other good dietary sources of D: tuna, fortified milk and cereal, and eggs.


Increase Fat Burn 73%

While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. In fact, some researchers claim boozing can decrease the body’s fat-burning ability by up to 73 percent! On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers.


Make Fat-burning Pasta

Yes, you can eat pasta and lose weight! If you’ve ever been to Italy, you may have marveled at how Italians maintain their slim figures when they consume carb-laden dishes on a daily basis. Here’s the deal: They use simple, wholesome and fresh ingredients, and they keep things small.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can ALWAYS find my email in the “Thank You” section and you can ALWAYS find my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can contact me my from all of my links the I left below.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

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I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

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Reasons To Go Vegan

Today I will be talking about some reasons why you should think about going vegan. I’m not telling you that you need to go vegan today’s post is for anyone that has been thinking about going vegan or even vegetarian. If you aren’t interested in some simple reasons to go vegan and you missed yesterday’s post you can Click Here  to learn all about cheat days or meals and which may be best for you. And if you aren’t into cheat days then here is a post I did about how to quit junk food cold turkey you can Click Here

Throughout today’s post, I left helpful links to some information about going vegan, livestock, and what happens to your body when you stop eating animal products and go vegan. I also left links to some other posts throughout today’s post about how to reverse diabetes and some other ones. Don’t forget to check out all the links for the cool info.

You’ll see the word “diet” will be crossed out. If you are new to my blog the reason that I cross out the word “diet” is that I don’t like to use that word when I am talking about long-term health. The word “diet” means short-term and I when I am talking about different types of  “diets” I always talk about the long-term NEVER short-term.  

Veganism when before veganism was mainstream it used to be viewed as a hippie thing, but now the lifestyle is totally mainstream. Whether people made the switch for their health or for the animals, there’s been a 600 percent increase in those who identify as a vegan since 2014. Not only has this shift led to having vegan options in just about every restaurant you go to, but with the growing lifestyle has also come a whole assortment of new products that are making it even easier to go plant-based.

From the Beyond Burger that’s found right in the meat section of grocery stores to former dairy companies switching to producing plant-based alternatives, it’s clear a revolution is happening. So why not be part of it? There’s no better time than now to rid animal products from your life,  here are some reasons that might just convince you to make the move today or the very least try to do meatless Monday’s.


 It Keeps Your Heart Healthy

Young woman clutching chest

One of the best ways to keep your heart healthy just so happens to be cutting all the animal products out of your life. “Vegan “diets” tend to lower heart disease risk by helping to lower LDL, HDL, and non-LDL cholesterol A vegan “diet” also tends to reduce blood sugar levels from elevated to more normal, which also impacts on cardiovascular health.” In fact, a 2017 study from the American Heart Association found those who ate a mostly plant-based diet had a 42 percent decreased the risk of developing heart failure compared to those who didn’t.


It’ll Help You Be More Productive

Man in glasses working on laptopIf you feel like your overall productivity—whether it’s at the office or in life in general—could use a boost, going vegan might be the way to do it. In a four-month-long study from the American Journal of Health Promotion, researchers found that eating a vegan “diet” not only helped workers shed some pounds, but it also increased their productivity, allowing them to get more done and excel at their jobs.


It Can Help You Stay Youthful

Woman touching face

Unfortunately, there’s still no Fountain of Youth to you can jet off to and come back with a sunkissed glow. One way to help you age gracefully, though, is eating a vegan “diet” If you’re after an anti-aging effect, a vegan “diet” is your best bet. There tend to be more antioxidants present in vegan food, as well as more minerals, vitamins, and phytonutrients, all of which support radiant skin, hair, and eyes.


You’ll Lower Your Risk of Breast Cancer

Woman talking to doctorAccording to BreastCancer.org, one in eight women will develop it during their lifetime—and that means there will be an estimated 330,000 new cases in the U.S. alone this year. One thing that can help lower the risk is going vegan: A 2017 study published in BMC Public Health found cutting out meat could help protect you against breast cancer. Eating meat, on the other hand, was associated with a higher risk.



It Can Help Keep Your Body in Check

Woman on scale celebrating her weight lossInstead of going on a crazy diet, simply focusing on plants will do your body good, inside and out. “Plants are great for maintaining a healthy weight and body mass index.  Obviously, a lot of vegan junk food now exists—which is best eaten sparingly—but when you emphasize eating veggies, fruits, healthy fats, beans, legumes, and other whole food ingredients, you’ll see great results.  And a 2016 study backs that up, finding non-meat-eaters tended to weigh less than meat-eaters.


It Can Help You Live Longer

Older womanWhen you go vegan, you’re not just saving animals’ lives—you’re lengthening your own, too. A 2018 study published in The Lancet found those who consumed animal-based diets had a shorter life expectancy than those who ate plant-based sources of protein and fat. In fact, there was nearly a 20 percent decrease in the risk of death.


It Can Improve Your Arthritis

Woman with arthritisPeople with osteoarthritis—a type of arthritis—deal with joint pain everywhere from their hands and neck to their back and knees. In a 2015 study published in the journal Arthritis, those who ate whole foods, plant-based “diet” experienced a significant reduction in pain compared to those on a typical meat-eating “diet”. And get this: It only took two weeks to start feeling results. On top of that, another study found a vegan “diet” could also help you decrease your risk of rheumatoid arthritis—a chronic inflammatory disorder that affects the joints—too.


It Can Up Your Disease-Fighting Antioxidant Status

Vegetables

When you have a good antioxidant status, your body is better able to fight off disease, whether that’s cancer or heart disease. And how do you get all those antioxidants? Going vegan. A study published in the American Journal of Clinical Nutrition found eating a vegan “diet” provided significantly more antioxidants than a typical meat-eating “diet”, which could lead to better health down the line.


It Will Keep Your Bones Strong

Xray bonesEver since you’re little, you’re told to drink milk to have strong bones. Unfortunately, calcium from animal products is proving to do the opposite, despite what all those “got milk?” ads claim. A study published in Topics in Integrative Health Care found fruit and vegetables is all you need for healthy bones—and osteoporosis, the condition that weakens bones and makes them brittle, is actually more prevalent in the developed countries where dairy products are abundant and well utilized by the population. If you want quality calcium that will do your body good, you can get just as much with your greens. In fact, 100 grams of kale contains more calcium than 100 grams of milk. Crazy, huh?


You’ll See an Increase in Your Energy Levels

RunningIf you’re feeling tired and lethargic all the time, switching your “diet” could help you feel back to normal again. If you suffer from low energy or energy fluctuations, a plant-based diet may improve this issue.  Meat, dairy, and eggs tend to require more energy to digest than plant-based products, meaning your body has less energy to fuel your body, brain, and your day.


It Could Help End World Hunger

Grass-fed cowsIf you want to be part of a real change, going vegan is one easy way to do it. According to a study published in Environmental Research Letters, researchers found the cows, pigs, chickens, and other animals raised for food use up a lot of crops that could be used to feed humans instead. If those crops were grown strictly to feed humans instead of to fatten up livestock for meat, it could feed four billion more people.


You’ll Save a Lot of Water

SinkNo, like a lot. Sure, taking shorter showers is one thing. But if you really want to play your part, go vegan. Creating a single pound of beef you see on store shelves takes about 1,800 gallons alone—and that’s just a measly pound of one of the many animals eaten. As crazy as it might seem, agriculture in the U.S. uses up 80 percent of all water. So just imagine how much could be saved if people were no longer eating meat.


You’ll Save Animals

chickens roaming aroundMost people don’t realize how much harm goes into producing meat. By going vegan, you could save thousands of animals over the years—and stop contributing to all the pain and suffering they go through to get onto people’s plates. The vast majority of chickens, cows, pigs, and turkeys spend their lives on massive factory farms where they’re kept in crowded, filthy sheds or cages. They’re denied everything natural to them.

Pigs never get to take a breath of fresh air or nurture their young, cows are in such terrible shape that they frequently collapse during their ride to the slaughterhouse where they’re prodded or dragged off the trucks, often resulting in their bones breaking as they hit the ground. Chickens and turkeys are crammed into crowded sheds with tens of thousands of other birds where disease, being smothered or having heart attacks are all common. These are all intelligent, sensitive animals that feel pain, just like our dogs and cats.



You Can Help Stop Global Warming

Climate changeSeeing pictures of starving polar bears due to their homes melting away because of global warming is devastating. Change isn’t just going to come from riding your bike to work instead of driving, though: transportation is only responsible for a small fraction of the problem. According to reports, animal agriculture is behind 18 percent of all greenhouse gas emissions—and to put that into perspective, that’s more than the combined exhaust from every mode of transportation. If you really want to see change, going vegan is the way to do it.


You’ll Have Better Gut Health

Man holding stomachWhen your gut is healthy, you’ll feel better both mentally and physically: Those tiny bacteria play a role in everything from your digestion to your immune system and mood. According to a 2014 review published in the journal Nutrients, when compared to meat-eating and even vegetarian “diets”, vegans’ gut profiles are top-notch with less disease-causing organisms and more protective species of bacteria, as well as lower levels of inflammation.



You Can Stop Diabetes in Its Tracks

Woman testing insulin levelsWhether you’re trying to prevent diabetes or help reduce diabetic symptoms, going vegan can make a big difference. Studies have shown a vegan diet can support the reduction of diabetes medications, lower hemoglobin A1C levels, and improve blood sugar numbers. There are countless anecdotes of those using a plant-based “diet” to address diabetes as well.

I did a post on how to reverse diabetes naturally in that post i mentioned going vegan or vegetarian. If you or someone you know has diabetes and is looking for a natural way to reverse diabetes you can Click Here

There Are Awesome (and Delicious!) Food Options

Impossible BurgerYears ago, it was harder to find plant-based alternatives to your favorite foods prepped and ready-to-go at the grocery store. Now, vegans have plenty of options. There are realistic melty cheeses, burgers that bleed, creamy ice creams, non-dairy milk made from nuts, fluffy “egg” products—you name it. Basically, whatever you loved before going vegan, you can find a way to make it without causing any harm to animals.


It’ll Help Get Rid of Acne

SkinGetting rid of acne can be really hard. If you’ve tried every product on store shelves to no avail, you might want to try going vegan. Not only will all those extra vitamins and nutrients make your skin glow, but ditching milk could do wonders for those zits. Multiple studies have shown drinking milk from cows—no matter the type—was positively associated with acne, so eliminating it from your diet could help things clear up for good.



It’s Never Been Easier

girl eating saladOftentimes, people think going vegan is hard. That’s not the case, though—especially with all the resources available. It’s never been easier to be vegan, and the food has never been more delicious. Plus, there are so many resources for people who want to transition. Even if you’re traveling, there are apps like Happy Cow that will let you see all the options available around you.


You’ll Sleep Better

Sleeping womanThe key to a good night’s sleep probably isn’t from counting sheep—it’s from helping them (and other animals!) by going vegan. One older study found those who took on veganism improved their quality of sleep, so making the switch could allow you to get more out of that time spent resting—and take on your days with all that extra energy because of it.


You’ll Be Less Stressed

Woman stressedFeeling stressed isn’t fun for anyone. But—you guessed it!—going vegan could help lower your levels. In a survey of 620 participants, all the fruit and veggies vegan participants ate gave them lower stress and anxiety levels than non-vegans. And all those positive vibes helped female participants eat lower intakes of sweets, too.


It Can Lower Your Risk of Colon Cancer

Doctor and patientWant to keep your colon in good shape? Going vegan is a great way to do it. It turns out if you devour meat on the regular, you’re really pushing your luck: Research shows those who eat processed or red meat are a whopping 50 percent more likely to have colon cancer than non-meat-eaters. Instead, replace that animal protein with healthier forms of plant protein, like tofu, tempeh, chickpeas, and seitan.


It Could Help Treat Asthma

Woman taking deep breathAnyone who’s sick of carrying around an inhaler 24/7 could greatly benefit from going vegan. After a group of study participants with serious asthma issues (who had been taking medication for around 12 years!) ate a vegan “diet” for a year, nearly all of them barely had any symptoms anymore and were able to either get rid of or reduce their meds.


Final Thoughts

I hope you enjoyed today’s post? I mentioned this at the beginning of the post that this post is for anyone or anyone they know that has been looking for some awesome reasons to go vegan. If you have no desire to go vegan that is fine I left a few links at the beginning of the post and throughout today’s post that might interest you. If you have any questions about today’s post, any past post or questions, in general, please don’t hesitate in reaching out and I will be more than happy to help answer any questions you may have. You can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section. 🙂


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

 

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

If It Fits Your Macros For Beginners

If It Fits Your Macros known as by many fitness “gurus” IIFYM. IIFYM is best known for flexible dieting that helps people lose weight without feeling overly restricted. Rather than focusing on calories, IIFYM tracks macronutrients instead — namely protein, fat, and carbohydrates. This allows for much more flexibility since all foods can be enjoyed as long as they fit into your macros for the day.

Ebook Survey Link: In yesterday’s post, I gave a link to a survey. That survey is about an Ebook that I am currently working on and in that survey, I ask what you would like to see from me in the Ebook and I ask if you wanted to be apart of the process for the Ebook. The Ebook Is obviously going to be health, fitness, and nutrition related. If you would be so kind and take less than 30 seconds to fill out the survey so I know exactly how to proceed with the Ebook I would be forever grateful you can Click Here to fill it out… Thank You!


What Is IIFYM?

The IIFYM “Diet” was originally designed by fitness enthusiast Anthony Collova after he became frustrated with traditional dieting recommendations. IIFYM is a new spin on dieting that focuses on macronutrients rather than calories. Macronutrients, or macros, are the four types of food molecules the body can break down for energy. Three types of macronutrients are tracked in IIFYM:

  1. Protein, which has 4 calories per gram.
  2. Carbohydrates, which have 4 calories per gram.
  3. Fat, which has 9 calories per gram.

Alcohol is the fourth macronutrient, containing 7 calories per gram, but it’s not included in the IIFYM diet.

Following the IIFYM diet is pretty simple, and only requires a few steps:

  1. Calculating your macros: Calculations are used to determine how many grams of protein, carbs, and fat you need each day in order to meet your weight goals.
  2. Meeting your macros: Once you know your macros, you just need to stay within them each day. Food intake is tracked and adjusted as needed.

Since all foods are allowed, many people consider this diet a welcome change from strict calorie counting or eliminating entire food groups.

IIFYM is typically used for people who want to lose weight but can be modified for those who want to gain weight as well.


Calculating Your Macros

Most people use the free macro calculator on the IIFYM website, but you can also calculate them manually.

The general process is:

  1. Calculate your basal metabolic rate: Standardized equations are used to determine how much energy your body uses at rest, based on age, sex, height, and weight. This is known as your basal metabolic rate or BMR.
  2. Adjust for activity level: The BMR is multiplied by an activity factor to increase calories based on your activity level. This is known as your total daily energy expenditure or TDEE.
  3. Adjust based on weight goals: If you want to lose weight, reduce your calorie intake by 15–25%. If weight gain is the goal, increase calories by 5–15%.
  4. Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight. Fat intake should be between 0.25–0.4 grams per pound of body weight. All remaining calories are allotted for carbs.

For weight loss, the main idea is to reduce calories and increase protein to preserve lean muscle mass while losing body fat. After doing all the calculations, the final IIFYM plan should tell you how many calories and how many grams of protein, fat, and carbohydrates to consume each day.


Meeting your Daily Macros

Some popular websites and applications for tracking include:

It’s also recommended to purchase a digital scale and weigh your food in grams, in order to get the most accurate macronutrient calculations.

IIFYM “Diets” tend to be higher in protein and fat and lower in carbohydrates. Therefore, it helps to understand which foods contain the highest amounts of each macronutrient.

Foods High in Protein

  • Animal meats, like beef, chicken, lamb, pork, and turkey
  • Dairy products, like cheese, milk, whey protein, and yogurt
  • Eggs
  • Legumes, like beans, lentils, peanuts, peas, and soy
  • Nuts
  • Quinoa
  • Seafood, like fish and shellfish

Foods High in Fats

  • Avocado
  • Egg yolks
  • Fatty fish, like salmon, sardines, and anchovies
  • Full-fat dairy products, like cheese, cream, whole milk and yogurt
  • Mayonnaise
  • Nuts and nut butter
  • Oils from fruits, nuts, and seeds
  • Olives
  • Seeds, like chia and flax

Foods High in Carbs

  • Breads, cereals, pastas and baked goods
  • Legumes, like beans, lentils, peanuts, peas, and soy
  • Grains, like oats, wheat, barley, rye and rice
  • Fruits, especially bananas, plantains, mangoes, and apples
  • Pseudocereals, like amaranth, buckwheat, millet, quinoa, teff and wild rice
  • Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn

While tracking is important, there is no need to stress about hitting your macros exactly every single day.


Benefits of IIFYM.

Since IIFYM focuses on macronutrients, rather than calories, it can be a great educational tool for people who are unfamiliar with the macronutrient composition of foods.

 Example, a Snickers bar and 5.5 ounces of salmon have almost the same number of calories, but very different macronutrients.

1. It Can Be an Eye-Opening Experience

While the candy bar and salmon both contain a large amount of fat, the Snickers bar is loaded with carbohydrates, while the salmon is packed with protein. It’s easy to see how learning to meet your macros can be an eye-opening experience for someone who has not tracked them before.

2. It Helps You Achieve Your Weight Goals

So far, research is conflicting on whether or not manipulating your macros affects weight loss.

Some evidence suggests that “Diets” higher in protein, like IIFYM, can increase metabolism and help maintain weight loss longer, but more studies are needed. Regardless, research has consistently shown that reducing calories does lead to weight loss in the short term. Since the IIFYM “Diet” reduces calories by 15–25% for people who want to lose weight, following the “Diet” should result in weight loss.

Food tracking has also been linked to successful weight loss, so the tracking component of IIFYM may also be beneficial

For those who wish to gain weight on IIFYM, increasing calories and consuming higher amounts of protein should result in weight gain.

3. There Are No Forbidden Foods

No foods are forbidden on IIFYM, as long as they fit into your macros.

This can be a great way to teach balance and help people understand where the majority of their protein, fats, and carbohydrates are coming from.

Allowing all foods can also remove some of the pressure and guilt associated with other more restrictive dieting methods, making for a more enjoyable experience.

4. It’s Flexible and Easier to Stick To

With IIFYM, it’s easy to plan your meals around your lifestyle without feeling limited.

For example, if you know you’ll be dining out, you can look up nutrition information ahead of time and then adjust the rest of your meals for the day as needed.

This flexibility can make IIFYM easier to stick to since you’re less likely to feel restricted. IIFYM works for all sorts of people, including those following special diets like vegan, vegetarian, paleo or gluten-free.

Since there are no special restrictions, all types of cuisines and cooking styles fit into the IIFYM plan.


The Downside Of IIFYM

1. It’s Still a “Diet”

While IIFYM may be more flexible than other “Diets”, it is still a “Diet”.

An abundance of research has found that diets do not work over the long term, and the vast majority of people end up regaining at least some of the weight they lost. Addressing other factors beyond just diet, like motivation, emotions, sleep, and stress may help people keep weight off more successfully.

The IIFYM program offers access to online coaches, but these are not required to have any formal training in nutrition or dietetics.

Working with a certified health coach, dietitian or a nutrition professional may be a safer and more effective way to address these factors in a personalized manner.

2. No Emphasis on Micronutrients

With so much focus on macronutrients, the importance of micronutrients like vitamins and minerals is somewhat ignored.

While IIFYM does encourage a whole-foods diet, no tracking is actually done to ensure people are getting enough vitamins and minerals.

Research shows that many fad “Diets” do not provide enough vitamins and minerals, so it’s likely that at least some people on the IIFYM “Diet” are also coming up short.

It may be a good idea to analyze your IIFYM “Diet” to make sure you’re getting enough micronutrients. You may also want to consider adding a multivitamin-mineral supplement if needed.

3. Does Not Take Health Conditions Into Account

IIFYM may not be appropriate for everyone, especially people with health conditions that require special “Diets”.

——->For example, people with diabetes need to monitor their carbohydrate intake, and those with kidney disease must watch their sodium, phosphorus and protein consumption.

——->It may be possible to modify an IIFYM “Diet” to work with these special considerations, but more detailed guidance from a dietitian or other nutrition professional is recommended.

4. Could Increase the Risk of Disordered Eating for Some

While macronutrient tracking can help people reach their health goals, it may trigger disordered eating in some individuals.

——-> If you had a previous eating disorder I highly recommend NOT doing IIFYM as it can trigger old eating patterns.

Research has found a strong association between food and fitness tracking and the development of eating disorders, especially in young women. One study found that 73% of college students diagnosed with eating disorders believed that using tracking apps contributed to the development of their condition.

It’s important for healthcare professionals to screen for eating disorders before recommending diets such as IIFYM.


Final Thoughts

IIFYM is a flexible dieting option for people who want to lose weight and build muscle mass without feeling overly restricted. It involves calculating how many grams of protein, fat, and carbohydrates you need to eat each day, then tracking your food intake to make sure you meet these macros (the more you track the easier it becomes).

However, IIFYM does not track micronutrients, and may not be suitable for people with certain medical conditions or those who are at risk of an eating disorder. Some people find it difficult to keep weight off long term, and may benefit from working with a nutrition professional for more guidance and support.

Since all foods can be enjoyed on IIFYM, many people find it less restrictive and easier to stick to than other “Diets”. It can be a great option for those looking for flexibility and balance while achieving their weight loss goals.

And as always if you have any questions about today’s post, past post, or just questions, in general, please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. 


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

 


 

Reverse Diabetes

Some Information

Today I am going to talk about how to “reverse” Diabetes. I know that this topic Is controversial to many people and even doctors. The one thing I like to do Is give facts when facts are present and for years I’ve studied how to “reverse” diabetes. All doctors are different and approach diabetes differently, The management of diabetes depends on whether your doctor focuses on prescriptions or takes a more holistic approach. Some doctors will decide whether or not you need Insulin medication and how much. Others will advise you on “diet and lifestyle” changes that can help.

Diabetes Is one of those conditions where conversations with your doctor will be much more productive If you have some Information about what’s going on. I like to always If possible to take a more Holistic approach to medicine. I don’t like to put things In my body that will do more harm over time. Everything Is mental. If you think you will have diabetes for the rest of your life then you will. With everything dealing with health, fitness, and nutrition you want to achieve optimal health than you need to start with your thinking. 

The first thing you need to do Is do your own research and talk to your doctor about what you think Is best. Only you know your body. If you want to take a more holistic approach that you want to talk to your doctor seriously about It. The thing about doctors Is that the Information they give you Is what they were taught In medical school. Your Doctor most likely won’t have a nutrition certification. You aren’t going to talk to your doctor about a vegan “diet” most likely he’ll say that being vegan Is bad and you need meat protein to live a healthy life. Unless your doctor has a certification In diet and nutrition just don’t waste your time.

Insulin

Let’s talk Insulin for a moment. Insulin Is a hormone produced by the pancreas. Its function Is to allow other cells to transform glucose Into energy throughout your body. Without Insulin, cells are starved for energy and must seek an alternate source. We all know that high blood sugar Is bad. So how can lowering It with Insulin be toxic? In addition to regulating the level of glucose In the blood, Insulin acts as a general signal to all cells to start drawing nutrients from the blood. Without Insulin, cells will essentially starve as they are unable to transport many nutrients Into the cell. Insulin also stimulates cells In the liver to restore glycogen and turn any excess sugar into fatty acids. The body stops breaking down fat in tissue for energy when Insulin Is present and uses sugar, fatty acids and proteins in the blood as energy.

Did you know that you can overdose on Insulin? Insulin Is a prescription given to people with type 1 diabetes and some other conditions. High Intake of Insulin that Increase mimic Insulin or Increases Its effectiveness can excessively lower blood sugar, resulting In hypoglycemia. Severe hypoglycemia can cause the brain to shut down, resulting In In coma and death. Symptoms are mainly due to decreased brain activity including fatigue, headache, confusion, hunger, and weakness.

Now I know what you’re thinking. How do I reverse diabetes? Well, I am about to tell you. 

How To Reverse Diabetes

If you want to seriously reverse diabetes than you need to change your thinking about conventional medicine. Modern medicine Is what I call band-aids. The band-aid stays on for so long. Usually, once the band-aid comes off more problems are under It.

Diet alone can help reverse diabetes. There Is considerable evidence from clinical trials that a “diet” low In refined carbohydrates Is one of  the most scientifically proven approaches, especially when considering not only Its effect on blood glucose levels, but also the effects It exerts In reducing the sequelae of diabetes, such as high cholesterol levels, cardiovascular disease, hypertension, and other complications. The treatment of diabetes with natural medicine also Involves trying to achieve Ideal blood glucose control and metabolic targets, as well as reducing the risk of the complications of diabetes.

1.) One of the centerpiece supplements for Type 2 diabetes is highly viscous dietary fiber products. A good high-potency multiple vitamin and mineral formula Is also a must and should provide 200 to 400 mcg of chromium – a key mineral in the proper utilization of insulin. 

Here Is some other proper utilization of Insulin: (Alpha lipoic acid (400 to 600 mg), which not only helps improve insulin action but also helps prevent and reverse diabetic nerve disease.)(Flavonoid-rich extracts like bilberry, grape seed, or pine bark, which are extremely Important In protecting against the long-term complications of diabetes.)(Onions and garlic, which have demonstrated blood-sugar-lowering action in several studies and help reduce the risk of cardiovascular disease.)( The oral administration of mulberry extract, cinnamon extract, or extracts of Gymnema Sylvestre, which have all been shown to produce very good results in improving blood sugar control.)

2.) Stay Away From the White Stuff: Almost anything that Is processed Is white. White or processed grains and sugars cause rapid Increases In blood sugar and Insulin, contributing to weight gain and Insulin Resistance. Eliminate white bread, white pasta, white rice, white potatoes and white sugar. Eating whole, unprocessed grains In moderation Is a better choice.

3.) Learn To Read Labels: We all read labels the difference Is most of us who read the labels mainly look at the sugar and fat content In that product. Soda, bottled juice, tea, and energy drinks and processed foods contain huge amounts of sugar, Always In the form of high fructose corn syrup. High fructose corn syrup is especially dangerous because It does not stimulate hormones that control appetite and the feeling of satiety. Even If you are full, your brain does not get the signal to stop eating or drinking.

4.) Get Moving: Yes, get moving more. We all know that exercise helps with heart health and over health In general. But did you know that If you are Diabetic that by exercising Improves insulin-resistance and helps to maintain proper weight? A minimum of 2.5 hours of moderate Intensity cardiovascular exercise weekly, In addition to two to three days of strength training. Getting five hours of moderate-Intensity exercise weekly has additional cardiovascular benefits.

5.) Deficiencies:  Studies have shown that many Type II diabetics are deficient in minerals such as chromium and magnesium. Food sources of minerals Include leafy green vegetables such as broccoli, kale, chard, bok choy, and collard greens. Other sources Include whole grains, beans, peas, nuts, and seeds.

6.) More Fiber: Foods high In fiber slow the release of glucose from food. Choosing foods high In fiber, such as whole fruit, vegetables, and beans slows down the release of glucose Into the bloodstream.

Bottom Line: The bottom line Is that dietary and lifestyle habits must change In order to control blood sugar naturally. These are lifelong changes that will provide health benefits for years to come.

 

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂