Heart Disease and Inflammation

Heart Disease and Inflammation

Hi….

Are you confused with so many different information, study results, recommendations out there?

To tell you the truth, I used to be. So many contradictory information!!!  Do you remember the coconut oil “saga”.  Not to mention cholesterol. For decades it was blamed for heart attack. The low fat/ no fat diet craze took over the world and hijacked our health.  Look at the food pyramid!! Recommending inflammation causing food!!

I could go on and on (trust me on that).

So how can we sort out what information to accept as “the truth” or study result as acceptable, what recommendations to follow? The answer is simple. Depending where is the information coming from. Is the source trustworthy, serving our best health or maybe motivated by profit (you know what I mean; prescriptions, a lot of them).

After many years studying human body, pathology and disease my latest focus in my work is on INFLAMMATION. It is the root cause of many chronic diseases of our modern time, including heart disease.

I would like to share a study with you that gives us hope. Especially for us who have heart attacks in our family history.

INTERHEART study (conducted in 52 countries) revealed that approximately 90% of heart diseases could be simply prevented by diet and lifestyle changes. That means 9 out of 10 cases of heart disease can be prevented without drugs. This is huge!!!!

This is a phenomenal news, because it gives us empowerment and hope that we can change our current situation. So, if you are awake late at night wondering are you going to die of heart attack just like mother did this is a great news for you. No more sleepless nights.

To understand the changes we need to make, let’s examine what are the causes. We know so far, it’s not cholesterol. The two most important causes are

  1. INFLAMMATION and
  2. OXIDATIVE DAMAGE

The top four causes of inflammation and oxidative damage are:

  1. Diet
  2. Stress
  3. Physical inactivity
  4. Smoking

Focusing on reducing the factors that contribute to inflammation and oxidative stress we can create better health and a different reality for ourselves. We can feel empowered and take our health in our own hands.

Let’s explore our diet.

The SAD (Standard American Diet) is inflammatory, making us fat and starving our cells at the same time. It is loaded with chemicals (many of them harmful), voided of nutrients, providing empty calories.

What is in SAD?

  1. Highly processed carbohydrates
  2. Sugar and HFCS
  3. Gluten
  4. Casein
  5. Vegetable and seed oil
  6. MSG
  7. Aspartame
  8. Chemicals (emulsifiers, preservatives, colorings etc.)

No wonder why we are inflamed, sick, overweight and overmedicated.

Food should be our medicine. It should make our bodies thrive, create health and longevity. Whole, nutrient dense food gives the right information for our genes (yes, food is information), provides building blocks for our cells, energy and support for our cells to thrive.

In the next email we will explore more in detail food that calms inflammation.


RECIPE

Quinoa Breakfast Bowl
Serves 1

  • 1 tbsp ground chia seeds
  • 1/4 cup canned, light coconut milk (carrageenan free)
  • 1/4 tsp ground nutmeg
  • 1 cup cooked quinoa, cooled
  • 1 orange, peeled and cut into chunks
  • 1/2 cup fresh raspberries
  • 2 tbsp maple syrup
  • 2 tbsp hemp seeds, chopped raw walnuts, or chopped raw cashews
  1. Mix the chia seeds with coconut milk and nutmeg in a small bowl and let sit for one hour. This can be done the night before.
  2. Place the cooked quinoa in a medium bowl and add the chia mixture. Mix together.
  3. Mix in the orange pieces and raspberries.
  4. Drizzle the maple syrup on top and top with seeds or nuts or choice.

To cook the quinoa:

  1. Rinse 1/4 cup of dried quinoa in a sieve.
  2. Place in a pot with 2 cups of water and 1/8 teaspoon of sea salt.
  3. Bring to a boil, lower to simmer and cook until the quinoa reaches the desired texture. Normal instructions for cooking quinoa would say only use double the amount of water for the quinoa, but for quinoa, time and temperature are key to preventing the quinoa from being crunchy. Adding extra water allows you to cook it to the texture you like best.
  4. Rinse the quinoa after cooking. This can be prepared ahead of time and the quinoa stored in the refrigerator, or the quinoa can be cooked at the same time as the rest of the meal but start the quinoa first as it will take 25-30 minutes.

To your radiant health, with love

PS! I am still offering free consultation for breast cancer survivors this month. Sign up using this link: https://my.timetrade.com/book/6ZDTG

 

 

 

 

 

Do I Need Carbs?

Do I Need Carbs?

The answer to the question is yes, but the low-density carbs, the good ones. We do need carbohydrates. They are a macronutrient important for our bodies optimal functioning. How much do we need? It depends. We will talk about a bit later.

The media and the whole online world are buzzing about carbs. The keto diet is gaining popularity like wildfire. It is based on a very low carb diet (high fat and moderate proteins). On the other hand, the mainstream media still promotes a high carb diet as a heart-healthy diet.

So, where is the truth?

When we ingest carbohydrates, they are converted into glucose and fructose and provide energy for our cells. If we eat more than our body needs for energy, glucose is stored as a reserve (in a form of glycogen in the liver and muscles). If we consume carbs in excess, and we do on the SAD (Standard American Diet) the excess will be stored as fat after the glycogen stores are full.

Be aware, not all carbs are created equal.

The low-density carbs, bound to fiber and water such in fruits, vegetables, leafy greens, and roots are beneficial because they are feeding the good bacteria in our gut, also provide fiber, phytonutrients, vitamins, minerals, etc. They won’t cause a sudden spike in blood glucose. Versus the high-density carbs found in highly processed carbs, in junk food, in pastries, basically baked goods made of white flour have no nutritional value, but empty calories. They feed the bad bacteria in the gut, the inflammation-promoting species. And exactly that is what happens in the gut, inflammation that eventually leads to leaky gut.

Therefore, low-grade inflammation will develop in the body that will lead to many health problems, including obesity and diabetes.

Inflammation will lead to Leptin resistance in the brain. Leptin is a hormone produced by fat cells and its role is energy management. When we eat and the body has enough energy Leptin will signal it to the brain, which will send an impulse to stop eating. When Leptin resistance develops there is a miscommunication between the brain and fat tissue. We eat and eat and eat some more, because of the lack of the signal from the brain to stop.

So, the best way to lose weight is to restore Leptin resistance.

Let’s go back to the question do we need carbs. We learned so far, we do and why do we do. The next question is how much do we need? It depends. Depends on your health status. Example, if you struggle with gut issues, dysbiosis, SIBO or have severe glucose imbalance, neurological disorders (Alzheimer, Parkinson’s) you need a very low carb diet (less than 50 g per day). If you want to lose weight, less severe glucose imbalance low carb diet will be your choice (50-75 G per day). Moderate carbs for adrenal fatigue, hypothyroidism, maintaining weight (75-150 g). High carb diet is for athletes and very active people (more than 150 g).

Remember, quality is even more important than quantity. We should consume low-density carbs. Period.


 

SWEET POTATO CHIPS

Easy and super delicious recipe.

Slice sweet potatoes with a mandolin or sharp knife into tiny slices. Sprinkle with salt and olive oil. Lay them in a single layer on a baking sheet and bake in the oven, preheated to 400 *F, for about 25 minutes. You can add spices to the salt or cinnamon. Play with the tastes and enjoy!!

To your radiant health, with love

Hormone Balancing Food for Women

Hormone Balancing Food for Women

Do you experience those times when you just don’t understand where your mood is coming from, and it changes without warning? This is a common experience for many women. Especially once we approach “those changing years”. Fortunately, there are foods and supplements that can effectively improve your mood.

By simply eating the right food, you can experience a great difference in your energy and mood. A diet packed with highly nutritious food can drastically reduce the symptoms of hormonal imbalance such as depression, mood swings, acne, and weight gain.

Below is the list of hormone-balancing food for women:

Spirulina

Are you familiar with the blue-green algae found in ponds and lakes? Well, it is known as Spirulina and it contains high amounts of magnesium, calcium, and potassium. It is rich in hormone-balancing nutrients, which can help reduce mood problems, cramps, inflammation, and breast tenderness. Therefore, it can reduce the risk of blood sugar problems by resolving the root cause of hormonal imbalance.

Cod Liver Oil

Cod liver oil is a historically popular remedy for its nutritional content. Fortunately, the contemporary variety is much tastier than its predecessors. Cod liver oil is rich in essential concentrated hormone-balancing nutrients such as Vitamin A and omega 3s that help address mood problems, inflammation, and fluid balance. Furthermore, regular consumption of fermented cod liver oil can also improve potency.

Vitex

Vitex is also called Chaste Tree Berry, which is a powerful medicinal herb. This is especially ideal for women’s health because it helps produce high progesterone levels. Vitex can help relieve PMS symptoms such as depressed mood, irritability, headache, skin disorder, fatigue, bloating, breast fullness or sleeplessness. Vitex tincture gives you the best results and can be added to herbal teas.

Bee Pollen

In traditional Chinese medicine, bee pollen is specifically used to increase energy, reduce cravings, improve digestion, and build iron. Bee pollen is considered a complete food and is a great source of proteins and other important nutrients such as folic acid and vitamin B. These nutrients are effective in balancing hormones, improving your mood, and stabilizing weight.

 Avocado

Avocados are great sources of good fats that are essential for hormone synthesis. The nutrients from avocados help your skin release and circulate the hormones necessary to stay healthy. It is recommended to eat half an avocado per day to get a beneficial amount of fiber, monounsaturated fatty acids, vitamins C and E, potassium and lutein.

Salmon

Salmon is good for your brain and heart health. It also balances your hormones because it contains omega-3 fatty acids, which serve as a major building block for hormone synthesis. Its anti-inflammatory properties can help fight skin irritations, including eczema and acne.

To stay healthy as well as balance your hormones, you need to eat the right food. The foods on this list can produce amazing results. Put an end to your mood swings and other hormonal imbalance symptoms. Give these a try?

To your radiant health, with love

How to boost your immunity and reduce toxins

How to boost your immunity and reduce toxins

Detox is vital in this toxic world. For so many years as an MD and a health coach I focused simply on digestion because I do believe that good digestion leads to a healthy life. But then one day the light went off in my head. I realized that to have good digestion, you must be detoxing properly.

You see, detox is a natural step toward a better digestion. Good digestion leads to less inflammation, and less inflammation leads to less disease in this world. Let me say it again, decrease the inflammation and prevent disease.

If this is true and disease begins in the gut, aka your digestive system, then having a healthy and strong digestion is key. But let me share a secret with you – when the body is toxic, your digestive system is weak.

So even if you eat “clean” and only buy organic and hormone-free foods, you are still breathing toxicity in this world.

We live, eat and breathe toxicity every day. Look around your home and think of the paint on the walls, the rugs, the pesticides sprayed on your green grass, the exterminator to get rid of the bugs. Even if you are chemical-free in your home, is your chemical makeup free?

Even if you are doing your best to live a chemical-free life, we are still alive, and that means eating, breathing, and sleeping in a toxic environment.

Unless you feel that are ready to live in a bubble or a hyperbaric chamber, then it is time to wake up to what I call daily detox.

Now detox is not a curse word or anything to be scared about. Instead, it is exciting to think about your body and cells actually functioning. I do not tell people detox has to be living on juices, or water only, or only smoothies or just salad or soup. Detox is about lessening the toxic load in your body. As I say, “taking out the trash.”

When we are toxic, our body cannot perform its job. The body cannot metabolize properly, detox properly, absorb nutrients and minerals, or stay hydrated. It is a vicious cycle. See, detox is necessary to be healthy, happy and free of disease. We all have some low-level inflammation because again we breathe, but even more so we stress in this busy world.

Every time you stress you create acid in your body. Your body is then forced to pull minerals to buffer the acid waste. The liver, lymph and kidneys begin to work hard to filter out the toxic load.

But what happens when the body is tired and clogged? When your digestive system is not working and cannot break down these foods, it cannot focus on getting RID of TOXINS. That means you cannot get rid of bloat and fat and skin breakouts and all that jazz that keeps you tired.

TOXINS=>WEAK DIGESTION=>WEAK IMMUNE FUNCTION

  • Difficult weight management
  • Constipation/diarrhea
  • Gas/bloating
  • Headaches
  • Low energy
  • Low sex drive
  • Bad skin
  • Heartburn/reflux
  • Moodiness/depression
  • Get where I am going with all of this?

By detoxing you will improve digestion and free your body of inflammation and toxins in the process.

The foundation of this detox is NOT to ever feel deprived or starved.

The goal is to help you do what I have learned to do in my own life: learn how to EAT CLEAN and learn what foods are IRRITATING your body.

Click below and let’s change your life today.

START TODAY

Now that you’ve learned a little more about the benefits of detoxing, how can you start bringing it into your daily life?

Here are a few of my favorite ways to stay healthy and detox naturally:

  1. Upon waking, drink warm or room-temperature water with lemon and 1 tsp raw apple cider vinegar (if tolerated) and add a dash of cinnamon or cayenne.
  2. Start your day by being positive – find that daily affirmation that gets you fired up. I love Louise Hay, Geneen Roth, Gabrielle Bernstein and Marianne Williamson.
  3. Try getting quiet within yourself even just for one minute – and say “I release what does not serve me” – place your hand on your heart as you say this out loud. Scream if it you want, own that power.
  4. Drink fresh green juices or make your own green juice with 1 tbsp. chlorophyll and lemon and lime and water.
  5. Aim for one meal that is super easy on your digestion per day like a smoothie, green juice or soup. Give that digestion a rest.
  6. Get moving and shaking. Yes, exercise is one of the best ways to detox your body.
  7. Drink plenty of water and add lemon, lime or grapefruit to flush the toxicity.
  8. Skin brushing is my favorite way to support the liver and get rid of those toxins.
  9. Tongue scraping.
  10. Be happy and grateful for life.
5 Surprising Beauty Foods

5 Surprising Beauty Foods

All fresh fruits and vegetables contain magical powers when it comes to shiny hair, clear skin, and strong nails. However, the ones I’ve chosen below are perhaps not as well known for their powerful beauty benefits. Try and include these foods into your diet if you want to look your best without the need for botox or other unnatural remedies.

  1. Red Peppers. All red and orange colored foods contain beta-carotene, a powerful antioxidant. Red peppers are particularly beautifying due to the minerals A, C, and K. Vitamins A and C can help prevent cell damage that leads to premature ageing, and they can also reduce inflammation, which can cause a puffy-looking face. Pepper also has Vitamin K, which is an excellent property for protecting our cells from damage.
  2. Spinach. All leafy greens are actually very powerful in terms of being a beauty food because of the chlorophyll they contain. There are also loads of other phytochemicals and fiber in spinach that help build blood that is super clean and which will show through in your skin.
  3. Turmeric. This yellow-colored, Indian spice has a load of powerful antioxidant qualities. Turmeric assists in protecting our cells from free radical damage and also contributes towards cleaning up metabolic waste in our systems. It is also great as a liver flusher to get rid of any poisons and chemicals which are stored there.
  4. Pumpkin Seeds. Wow, these really are powerful. What don’t pumpkin seeds have in them?! The humble pumpkin seed contains high levels of zinc, calcium, potassium, magnesium, and vitamins B, C, and E. Pumpkin seeds are also a great source of amino acids and omega-3 fatty acids, all essential for healthy cell maintenance. Make a handful of pumpkin seeds a regular part of your diet, and you will definitely notice a change in your appearance.
  5. Parsley. Next time your plate is garnished with parsley, don’t push it aside. This is a pretty powerful herb when it comes to anti-aging, as well as purifying and cleansing the body. It contains vitamins A and C as well as anti-oxidizing flavonoids that protect our cells from free radical damage. Parsley also helps to purify the blood, kill bacteria, aid digestion, and cleanse toxins from the liver.

The best thing is that all these foods are easy to incorporate into your diet. Add turmeric to juice and combine the other foods with some other fixings to make a great, beautifying salad. Who said that beauty was hard to keep?

 

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