Avoid These Top 10 Inflammatory Foods
 
Inflammatory foods can be major players in the development of the suffering in our society.  This is because the process of inflammation is at the root cause of most chronic health issues. Learn what foods you should eliminate and what diet to follow to reduce inflammation, pain, and disease. With so many dietary advice out there, it can feel confusing to find the right one. 
 
The truth is that eating healthy is actually rather simple. Once you understand what foods may damage and what foods may protect your health, you can finally eat a nutrient-dense diet with a worry healing your body with every bite.

 
What Is Inflammation
Inflammation is your body's natural defense mechanism to fight against potential harm, such as infections, injuries, and toxins. It is part of your body's inherent immune response that promotes healing an recovery. Inflammation itself is not bad. Acute inflammation helps you to repair tissue damage when you have an injury and help you recover from colds, illness, or exposure to allergens.
The problem is chronic inflammation, which is the result of an excessive stress load on your body, including physical, emotional, and chemical stress. Being exposed to constant stressors, your immune system becomes overwhelmed and increases the inflammation response.
This can lead to more white blood cells, cell changes, and eventually tissue and organ damage. Chronic inflammation plays a role in a variety of chronic pain symptoms and health issues, including metabolic syndrome, type 2 diabetes, Alzheimer's disease, non-alcoholic fatty liver disease, and autoimmune conditions.

 
The Role of Diet & Inflammation
Diet plays a major role when it comes to inflammation. An inflammatory diet that is low in nutrients is one of the main causes of modern-day inflammation. Cytokines are proteins secreted by your immune system to regulate your immune response. Certain foods can trigger your immune system and lead to the overproduction of pro-inflammatory cytokines and the underproduction of anti-inflammatory cytokines
The good news is that your diet also plays a role in preventing and reducing inflammation. While, inflammatory foods, such as sugar, refined oils, and gluten may increase the risk of inflammation, eating an anti-inflammatory diet may help you to overcome chronic inflammation and improve your health.

 
Major Nutritional Factors for Inflammatory Foods
Several major factors that play a role in chronic inflammation.   When we consume food it will have an impact on our physiology and these 3 factors are key considerations when it comes to the foods we choose:

1. Blood Sugar Impact
2. Damaged Fats
3. Chemical Toxins

 

Blood Sugar Impact
An inflammatory diet with too much sugar may lead to blood sugar imbalances in your body. This may cause inflammation and the overproduction of inflammatory cytokines increasing your risk of insulin resistance and elevated blood sugar levels leading to further inflammation, pain, and disease.
 
Damaged Fats in Foods
Your body needs fats for fuel, but not all fats are created equal. Polyunsaturated fats, such as corn, soybean, safflower, and other vegetable oils are highly unstable and prone to oxidation when exposed to heat, light, or air. During the cooking processed they also become damaged or oxidized making them even more inflammatory and destructive to your health. These oils are particularly bad for the endothelial lining of your blood vessels and for your skin and greatly contribute to the formation of acne, aged spots and wrinkles. 
 
Chemical Toxins in Foods
Environmental toxins are everywhere, in our air, food, water, and products. Long-term exposure to environmental toxins may overwhelm your immune system and increase chronic inflammation. An inflammatory diet with lots of processed, refined, and non-organic foods are high in toxins. Choosing and anti-inflammatory, organic, and healing diet, however, may lower inflammation.

 
Top 10 Inflammatory Food List

1. Gluten
2. Sugar
3. Refined Carbs
4. Conventionally Raised Meat & Dairy
5. Farm-Raised Fish & Seafood
6. Processed Conventional Meat
7. Trans Fats (Partially Hydrogenated Oils)
8. Food Additives & Preservatives
9. Highly Processed Vegetable & Seed Oils
10. Artificial Sweeteners

 

Top 10 Inflammatory Food List Details

1. Gluten
   Gluten is a protein found in a variety of grains, including wheat, rye, and barley. It's found in bread, pizza, pasta, cereal, and other food. Gluten is particularly dangerous for and must be completely eliminated by individuals with Celiac disease or gluten allergy. What is more common, however, is gluten sensitivity that may cause a low-level chronic inflammation, a variety of symptoms, and leaky gut. Eliminating gluten may lower inflammation levels and improve your health.
   
   Alternatives: Gluten-free Alternatives
   Choose gluten-free flours, including almond, coconut, quinoa, and amaranth flour. Use lettuce for burgers and sandwiches, collard green for wraps, cauliflower for pizza crust, toasted sweet potato for avocado toasts, portabella mushrooms instead of buns, zucchini or cucumber noodles instead of pasta, and veggie sticks instead of crackers.
   
   
2. Sugar
   Probably not surprising to see sugar on this list. Sugar is one of the most inflammatory foods, yet, refined sugar is lurking everywhere from candy, snack bars, baked goods, pastries, sodas, sugary drinks, sweetened coffee and tea, pasta sauces, condiments, and more. When you eat too much sugar, your body simply cannot process it quick enough. As a result, it releases pro-inflammatory messengers called cytokines. It may damage your immune system and lead to blood sugar issues.
   
   Alternatives: Low-GI Whole Fruits, Vegetables, and Natural Sweeteners
   If you are looking for something sweet, low-glycemic index fruits, such as berries and green apples, and sweet vegetables, such as beets and carrots provide plenty of sweetness with lots of nutrient and fiber to help to slow the break down of sugar. Natural sweeteners, such as monk fruit and stevia may also sweeten your teas and baked good without disrupting your blood sugar balance and resulting in inflammation.
   
   
3. Refined Carbs
   Refined carbs and refined flour are found in most baked goods and other foods in your grocery stores, including white bread, bagels, crackers, pasta, flour tortillas, and breakfast cereal. Besides possible being full of gluten, they are inflammatory and low in nutrients. Refined wheat flours are high in sugar. They are stripped of nutrients and slow-digesting fiber. Hence, your body breaks them down way too quickly leading blood sugar spikes, pro-inflammatory response, inflammation, and health issues.
   
   Alternatives: Unrefined Flours and Creative Options
   Look for gluten-free and unrefined flours. Get creative by eating kale chips or sweet potato chips cooked in coconut oil instead of potato chips. Use veggies sticks instead of wheat crackers, collard greens and lettuce instead of bread and tortilla, coconut wraps instead of flour wraps, cauliflower rice instead of white rice, baked sweet potato fries instead of French fries, and zucchini noodles instead of pasta. 
   
   
4. Conventional Raised Meat & Dairy
   I'm a big fan of meat and I think it is extremely important for your health. BUT, the kind of meat you eat matters. Any meat that is not organic and animals are not treated by the highest standards is full of hormones and not the best option. Hormones, antibiotics, and GMOs coming from grain-fed animals are highly inflammatory. Historically, dairy has been part of a healthy human diet. Unfortunately, in recent decades, man-made refineries manipulated the dairy-creation process turning these once-superfoods into inflammatory foods. Conventional dairy is not organic and not obtained from pasture-raised animals. It's full of growth hormones, antibiotics, GMOs, and toxic pesticides making them highly inflammatory and disruptive to your gut microbiome.
   
   Alternatives: Grass-fed, Raw Dairy, and Non-Dairy Options
   It is important that you make sure that the meat you eat comes from animals that were raised humanely and fed a diet that is meant for them to keep them healthy and are not treated with hormones. Make sure to eat pasture-raised poultry, grass-fed beef, pork, and lamb, and wild-caught fish. Grass-fed raw dairy, including raw milk, grass-fed butter and ghee, and fermented yogurt or kefir are generally healthy for most. People with mild to serious inflammatory conditions and immune dysregulation may have a difficult time tolerating even raw dairy. Try taking out dairy for 90 days, then add it back to see how you tolerate raw and fermented dairy in small amounts. Non-dairy alternatives include coconut milk, coconut yogurt, coconut kefir, and macadamia nut milk.
   
   
5. Farm-Raised Fish & Seafood
   Fish and seafood are healthy sources of anti-inflammatory Omega 3 fatty acids and protein. However, as always, it's important that you know your source and chooses seafood that supports your health. In most cases, farm-raised fish are raised under crowded conditions, often given antibiotics, and fed a less than optimal diet. Farm-raised fish and seafood generally have more inflammatory Omega 6 fatty acids, higher chemical exposure, and less protein than wild-caught counterparts.
   
   Alternatives: Wild-caught Fish
   If you want to eat fish, go for wild-caught fish. Choose fish that is low in mercury, such as salmon, cod, tilapia, chunk light tuna, mullet, herring, anchovies, and sardines.
   
   
6. Processed Conventional Meat
   I believe eating meat is extremely important for your health. However, it's crucial that you eat healthy meat. Processed meat, such as deli meat and cured meat are not organic, highly processed, full of hormones, additives, and other unhealthy ingredients. No wonder, they are highly inflammatory.
   
   Alternatives: Pasture-Raised and Wild-Caught Options
   Try to choose pasture-raised poultry, grass-fed beef, pork, and lamb, and wild-caught fish. If you have trouble finding these at your local grocery store or health food store than you can order virtually any type of meat and various cuts through US Wellness Meats and they will deliver right to your door.
   
   
7. Trans Fats
   We all know the news: trans fats are bad. There are two types of trans fats you may encounter in foods: naturally-occurring and artificial trans fats. Naturally occurring trans fats are made in the gut of some animals and they may make in small quantities to milk and meat products. The real problem though is with artificial trans fats that are produced in an industrial process by adding hydrogen to liquid vegetable oils to solidify them. Partially hydrogenated oils are the primary dietary source of trans fatty acids in processed foods. Even the US Food and Drug Administration (FDA) doesn't recognize them as safe. They are highly inflammatory and may raise your risk of high cholesterol, diabetes, heart disease, and strokes.
   
   Alternatives: Grass-Fed Butter and Healthy Oils
   Try grass-fed butter or ghee, coconut oil, or avocado oil.
   
   
8. Food Additives & Preservatives
   If you carefully look at the ingredients of some processed foods at the grocery store or even in your own pantry, you will spot several food additives and preservatives. These ingredients are used to enhance flavor, texture, or color, or to extend shelf life. They have no nutritional value and are often inflammatory and harmful to your health. Monosodium glutamate is used to enhance the flavor of some savory dishes at fast food restaurants. It has been associated with metabolic syndrome, weight gain, and other health complaints. Artificial coloring, such as Blue 1, Red 40, Yellow 5 and 6 have been associated with allergic reactions, inflammation, and some cancers. Sodium nitrate found in processed meats may lead to inflammation and cancer. Other food additives and preservatives you should avoid include high fructose corn syrup, guar gum, sodium benzoate, trans fats, and any artificial flavoring.
   
   Alternative: Organic Whole Foods
   Choose organic whole foods and organic natural products without additives and preservatives.
   
   
9. Highly Processed Vegetable & Seed Oils
   When it comes to fat consumption, it is important that you understand the importance of a healthy Omega 3 to Omega 6 ratio to control inflammation. A diet too high in Omega 6 fatty acids is highly inflammatory and may contribute to the development of pain and disease. Omega 3, on the other hand, is anti-inflammatory. While it is impossible to avoid omega 6 fatty acids, and some nutrient-dense foods, such as almonds, and other nuts have some in them, it's important to make sure that omega 3s dominate your ratio. Vegetable oils, such as corn oil, canola oil, soybean oil, safflower oil, cottonseed oil, and peanut oil are high in omega 6 fatty acids. They are also damaged during processing and are highly inflammatory.
   
   Alternative: Organic Virgin Coconut Oil
   As a healthy source of fat and oil, try organic virgin coconut oil. It's rich in medium chain triglycerides (MCTs) that may be converted into ketones to further benefit your health.
   
   
10. Artificial Sweeteners
    You already know that refined sugar is not good for you. However, you need to watch out for artificial sweeteners and flavor enhancers as well.  Although not technically foods these ingredients can be used to create inflammatory foods. Aspartame, acesulfame potassium, monosodium glutamate, sucralose, and other artificial sweeteners may add a sweet flavor to your food, but they are not healthy. They are highly inflammatory. They have a neurotoxic effect on your brain and may lead to mood disorders and brain-related cancer. 
    
    Alternative: Natural Sweeteners
    Don't ban sweetness from your life. Monk fruit and stevia are natural, low-calorie sweet alternatives that don't raise your blood sugar. You may add them to your tea, coffee, and healthy baked goods without adverse health effects.

 

What To Do? - Healing Diet
Follow a healing diet to reduce inflammation, lower risk of developing chronic disease and improving your overall health. Eating a healing diet can reduce inflammation in your body, stabilize your blood sugar, reduce toxic load, fuel your body with foundational nutrients, and support your healthy blood pH.

Try these steps:

1. Eliminate sugar and grains such as:
   - white pasta
   - bread
   - rice
   - pizza
   - crackers
   - cereals
   - canned goods
   - ketchup
   - fruit drinks
   - deli meat
   - candy
    They are full of sugar and carbs and highly inflammatory.
   
   You need vitamins, minerals, enzymes and antioxidants from:
   - greens
   - vegetables
   - herbs
   - sprouts
   - fruits
   
   
2. Get rid of bad fats. Remove the following:
   - hydrogenated soybean oil
   - hydrogenated corn oil
   - hydrogenated palm oils
   - vegetable oil
   - canola oil
   - safflower oil
   - peanut oil
   
   Instead, focus on these healthy fats
   - coconut oil
   - avocado oil
   - pasture-raised poultry
   - ghee
   - nuts & seeds
   
   
3. Change the meat you eat.
   Eliminate all processed and conventional meat. Go all organic, grass-fed/finished beef, pasture-raised poultry, wild-caught fish, and pasture-raised eggs.

 

Top 12 Best Foods to Reduce Inflammation

To prevent, improve, or heal from an autoimmune condition, it is critical to reduce the inflammation in your body. Choosing the right foods to nourish your body is one of the most critical factors for reducing inflammation and preventing or improving autoimmune conditions. The foods you consume every day have the power to heal your body or to harm and inflame your body. To lower inflammation and improve autoimmunity, you should eliminate pro-inflammatory foods that may be triggering an immune response. Replace those foods with the 12 best foods to reduce inflammation. See list below.

What is an Autoimmune Condition?
Your immune system is your body’s defense mechanism. It is designed to protect you from disease and other potentially harmful foreign invaders. When functioning properly, the immune system identifies and destroys threats such as viruses, bacteria, and parasites. An autoimmune condition occurs when the body’s immune system turns on its own cells and tissues. The immune system mistakenly identifies the healthy cells and tissues as foreign invaders and mounts an attack to destroy them. This can happen in almost any part of the body, including the brain, muscles, skin, and other organs.

Food Sensitivities and Autoimmunity
The gut is critically important with autoimmune conditions because gut bacteria heavily regulate your immune system. In fact, 70% of your immune system resides in your gut. One of the main ways that the factors above lead to autoimmunity is by inflaming and damaging the gut and destroying the beneficial bacteria. When the gut lining is damaged, it can become porous. Foods and other things that you are consuming pass through these holes in the gut lining and into your bloodstream. Your immune system is exposed to these foods and reacts to the foods as a threat, amplifying the immune response.

Anti-Inflammatory Diet and Autoimmune Conditions
A major contributor to autoimmune conditions is inflammation. One of the leading causes of inflammation is a poor diet such as the Standard American Diet (SAD).
The foods included in the Standard American Diet (SAD) diet are extremely inflammatory. They contain high levels of advanced glycation end products (AGEs), or glycotoxins. These compounds cause inflammation and oxidative stress, damaging tissue throughout the body.
 
Top 12 AutoImmune Diet Foods to Reduce Inflammation
The autoimmune diet focuses on real whole foods that are the least likely to trigger an immune reaction.  Deficiencies in antioxidants, vitamins, and micronutrients can affect the body’s ability to resolve inflammation. Consuming micronutrient rich foods can help to reduce inflammation, support your immune system, and improve autoimmune conditions.  It is also important to make sure these foods are organic because pesticides have been linked to autoimmune conditions

Here the list of the top 12 foods:

1. Fatty Fish (Salmons, Sardines, Herring, Mackerel, Anchovies)
2. Olives & Olive Oil
3. Turmeric
4. Berries (blueberries, blackberries, raspberries, strawberries, and cranberries)
5. Avocados
6. Leafy Greens (spinach, kale, chard, arugula, Swiss chard, collards, bok choy)
7. Green Tea
8. Cruciferous Vegetables (brussels sprouts, broccoli, cauliflower, kale and mustard greens)
9. Coconut Oil
10. Mushrooms
11. Carminative Herbs (arugula, basil, black pepper, cilantro, cinnamon, garlic, ginger, peppermint, rosemary, sage, fennel, thyme, and turmeric)
12. Bone Broth and Collagen

Full details and references - click here.

Healthy fats are essential for good health.  However, some fats can be extremely unhealthy. When using fats, it is important to differentiate between healing fats and toxic fats. Healing fats are nutritious fats that are anti-inflammatory and supply the body with energy and building blocks for different tissues.

On the other hand, toxic fats are highly inflammatory and can contribute to a series of health problems. Learning which fats to stay away from and what healthy fats to incorporate in your diet may be one of the most important dietary strategies you implement into your life.

Fat research is clear: Two recent studies completely debunked the arguments for a low-fat, high-carb diet. In an August 2017 study published in the Lancet, scientists concluded "a high carbohydrate intake was associated with an adverse impact on total mortality, whereas fats including saturated and unsaturated fatty acids were associated with lower risk of total mortality and stroke. We did not observe any detrimental effect of fat intakes on cardiovascular disease events". And, a September 5, 2017 study agreed, finding that a high-fat, low-carb ketogenic diet extends longevity and promotes health.

Now here is the KEY: For fats to provide these health benefits, you must incorporate healing fats, rather than bad fats, into the diet. To do this you must first be able to identify healing fats and bad fats. It is also important to distinguish saturated and unsaturated fats, non-animal fats and animal fats, and fats for hot uses and fats for cold uses.

Below is a simple list of some of the best healing fats.

Healing non-animal fats:

• Avocados
• Avocado oil
• Nuts and nut butters
• Coconut
• Coconut milk and coconut oil
• Olives and olive oil

Healing animal fats:

• Grass-fed butter
• Ghee
• Dairy
• Grass-fed meats
• Organic, pastured chicken
• Egg yolks

Healing fats provide building blocks for cell membranes and hormones. They also function as carriers for important fat-soluble vitamins such as vitamins A, D, E, and K and aid in the absorption of minerals. Healing fats are essential for a healthy body and lifestyle. Let’s look more closely at several healing fats.
 
A Few Words About Omega 3 & 6
In short, boost 3 reduce 6! Omega-3 fatty acids are polyunsaturated fats found in fatty fish such as salmon and sardines. They are also found in walnuts and some seeds, such as chia seeds. They are liquid at room temperature. They reduce inflammation and lower the risk of chronic diseases including heart disease, cancer, and arthritis. Omega-3 fatty acids can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL (“good” cholesterol) levels.  Omega-3 fats are also essential for brain and eye health.

When in the correct balance with omega-3 fats, omega-6 fats are healing fats. Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fats. There are healthy and unhealthy sources of omega-6 fats. Healthy sources include sunflower seeds, wheat germ, sesame seeds, and walnuts. When eaten in the ideal ratio with omega-3 fats (between 4:1 and 1:1), these omega-6 fats promote health.

NOTE: Unfortunately, most Americans follow the Standard American Diet (SAD) and consume a much larger amount of oxidized omega-6 fatty acids found in corn and soybeans.


How To Cook With Oils

Healthy Fat Bonus
Another excellent way to add healing fats to your diet is to include them in smoothies. Healing fats that are delicious in smoothies include:

• avocados
• flax and chia seeds
• coconut or MCT oil
• nuts or nut butters

You can also use full-fat coconut milk as a great base for smoothies.

 
Worst Fats
The most common sources of unhealthy fats are man-made saturated fats and highly processed unsaturated fats. Man-made saturated fats, including trans fats, are extremely harmful. Unsaturated processed oils, such as vegetable oil, canola oil and corn oil, oxidize easily and are never healthy.

Article Source & References - click here.

Want to Balance Your Blood Sugar?

Below are 12 great foods to help you balance your blood sugar levels naturally. Carbs, processed foods, and many sugars throw off our ability to have stable blood sugar levels which can drive up inflammation, throws off hormones, and reduces our health and vitality overall. It is highly suggested to take steps to balance your blood sugar so you can improve your health.

For more details regarding these 12 foods, scroll down. Here is the list:

1. Coconut
2. Turmeric
3. Cinnamon
4. Raw Chocolate
5. Organic Coffee
6. Green Tea
7. Apple Cider Vinegar
8. Lemons & Limes
9. Avocados
10. Olives & Olive Oil
11. Grass-Fed Butter
12. Pasture-Raised Eggs

1. Coconut
Coconut is an all-around superfood and probably one of the best things to eat regularly. Try coconut oils, coconut butter, coconut flakes, coconut milk and even coconut flour. Coconut is an excellent source of healthy fats, especially MCT (medium chain triglycerides). Coconut also contains healthy fiber which is excellent for stabilizing blood sugar when combined with other sources of carbs.

2. Turmeric
The compounds in turmeric have been shown to improve insulin sensitivity which allows the body to deliver glucose to cells more effectively and prevent massive fluctuations in the blood. Try to make Turmeric a stable of your diet. Furthermore, turmeric has been shown to act on the liver to regulate epigenetic (activation of genes) and enzymatic factors that all work together to stabilize blood sugar and triglyceride levels in people with diabetes.

3. Cinnamon
Cinnamon is an underrated superfood. Not only is it one of the most antioxidant-rich foods on the planet, but it tastes amazing and is excellent for stabilizing blood sugar. Cinnamon may also be helpful for fighting candida, which can be another consequence of a high sugar intake. Cinnamon improves insulin sensitivity and allows glucose to be transported from the blood and into the cells much more efficiently. There are generally two types of cinnamon that can be found in stores; cassia and Ceylon. Ceylon is considered to be more effective for stabilizing blood sugar. Additionally, Ceylon contains drastically lower amounts of a compound called coumarin, which is suspected to have undesirable effects on the liver when consumed in large amounts on a regular basis.

4. Raw Chocolate
Chocolate in its raw form is one of the most nutritious foods on the planet. It is packed with antioxidants, minerals like magnesium and chromium, and can even be a decent source of vitamin C. Chromium helps to improve the function of insulin to stabilize blood sugar and can also help reduce sugar cravings. The key here is to only buy raw chocolate or “cacao” as it would be written on the label. We need to ensure the highest nutrient density and therefore greatest potential for beneficial effects.

5. Organic Coffee
Coffee contains an impressive array of antioxidant compounds and nutrients that help to boost brain function, increase fat burning, and protect the body from a whole list of chronic diseases from heart disease to cancer. But, it must be high-quality organic coffee in moderate amount, 1-3 cups a day, preferably in the AM.

6. Green Tea
Don't like coffee? Try organic green tea. Green tea is loaded with its own array of powerful antioxidants that help to fight inflammation, cancer, and all-cause mortality. The primary active component that is thought to be responsible for these benefits is the compound call Epigallocatechin gallate. It can also improve fat burning and helps to stabilize blood sugar and can protect you from diabetes and heart disease. For the most concentrated benefits from green tea try matcha green tea.

7. Apple Cider Vinegar
Apple cider vinegar is a fairly cheap way of balancing blood sugar that can be used in many ways. It contains acetic acid which helps to control fluctuations in blood sugar when combined with meals. Additionally, using apple cider vinegar may improve fat burning, improve digestion, and reduce carbohydrate cravings. Try consuming a small amount of apple cider vinegar before meals or find ways to incorporate it into meals.

8. Lemons & Limes
Lemons and limes provide a blood sugar stabilizing effect due to their naturally occurring citric acid. Citric acid behaves similarly to acetic acid by helping to lower the glycemic load of meals.

9. Avocados
They are loaded with minerals, fiber, and healthy fats that all help to stabilize blood sugar levels. Avocados are also a significant source of B vitamins which are important for energy production. They contain a special type of sugar molecule called D-mannoheptulose. In fact, this type of sugar may actually have the ability to lower insulin levels.

10. Olives & Olive Oil
Olives and olive oil are an underestimated source of antioxidants that have been shown to protect the body from the damaging effects of diabetes such as neuropathy and heart disease. Additionally, olive oil contains oleocanthal which is a powerful anti-inflammatory that acts on the COX enzyme system that has been associated with helping to reduce cancer risk, heart disease, and many other chronic diseases.

11. Grass-Fed Butter
Not only does it provide many fat soluble nutrients and healthy fats, but it also contains powerful metabolism boosting nutrients, namely conjugated linoleic acid (CLA). CLA is a long-chain fatty acid that is much more concentrated in grass-fed dairy products. CLA has been found to improve insulin sensitivity and balance blood sugar.

12. Pasture-Raised Eggs
One of the most complete nutrient-dense foods you can eat. Additionally, eggs are a low-carb food so they have minimal impact on blood sugar. Pasture-raised eggs are also a good source of CLA, making them great for blood sugar control. Note: Some people can have sensitivities to eggs, which could cause a spike in blood sugar due to the release of cortisol.

It's important to control your blood sugar. Try to incorporate some of these foods into your daily diet.

Article source & references - click here.

Foods that naturally remove toxins from your body

Eliminating or removing toxins from the body is an important thing to do to maintain your body to stay healthy. The body is often conceded toxins as a result of an unhealthy lifestyle or unhealthy food consumed. Or via bad habits such as alcohol consumption and smoking habits. These toxic substances can harm the soft organs in the body if left unchecked. Also, the toxins can weaken the immune system. By removing the toxins the body will become fresher and healthier as well as the immune system will be stronger.
 
5 great ways to remove toxins from your body naturally:

1. Avoid Processed Food Consumption
   Organic fruits, vegetables, lean & organic, clean meats along with whole grains that are not processed should be the food you consume. These foods should help the body recover from the situation in the body that is carried by the junk food you consume. By avoiding processed foods is synonymous to cutting your excess bad fats and process & refined sugar content as well as materials such as fructose corn syrup. Clean, unprocessed foods can cleanse your body and make you feel more awake and alert.
   
   
2. Green Tea Consumption Green tea contains antioxidants that help speed up and facilitate the body's metabolism. In addition, green tea is also able to effectively hydrate the body and can help prevent diseases such as the flu. To that end, rather than soft drinks or consume unhealthy beverages, it may be better to switch  and start  consuming green tea daily.
   
   
3. Sweating Everyone probably already knows that sport is healthy for the body, but why? Intense exercise can help remove toxins from the body. With intense exercise, the body sweats and  some of the harmful toxins in the body will be excreted through your skin. Therefore, no more excuse for not exercising and sweat toxins from your body.
   
   
4. Enough of Water Consumption Water can flush unwanted toxins out of your body. By drinking a lot of water you can speed up the process of excretion of toxins from the body. In addition, water provides other benefits, such as cleaner skin and eventually a slimmer waist line.
   
   
5. Stop Smoking and Reduce Alcohol Consumption Stopping a habit that has been ingrained for a long time is not easy. Smoking and alcohol consumption can worsen the performance of the heart and lungs because they're getting contaminated by hazardous substances. If any way possible, you should immediately reduce and stop these bad habits.
   

 
14 foods that naturally Remove toxins from body

1. Cucumber: on average around 95% water, this veggie helps flush out toxins and alkalize the body while delivering a powerful nutrient punch.
   
2. Garlic: stimulates the liver to encourage production of detoxification enzymes.
   
3. Broccoli: delivers a large dose of vitamins while neutralizing and eliminating toxins.
   
4. Lentils: extremely fiber-rich (1 cup cooked has 62.5% of your RDA!), lentils aids in toxin elimination, lower cholesterol, and balance blood sugar. Make sure to soak lentils overnight before you cook them!
   
5. Turnip greens: loaded with antioxidants and sulfur-containing nutrients (without sulfur, the body cannot properly detoxify substances such as pharmaceuticals, environmental toxins and heavy metals), turnip greens also contain phytonutrients called glucosinolates that help activate and regulate detoxification enzymes.
   
6. Sunflower seeds: these little slivers of sunshine are not only high selenium and Vitamin E, but also assist liver's detoxing capabilities and prevent cholesterol build up in the blood and arteries. Be sure to choose organic as their high fat and oil allows them to easily soak up chemicals used in the production process.
   
7. Walnuts: infuse the body with healthy omega-3 oils to assist detoxification.
   
8. Turmeric: stimulates liver function. Also a great addition to your diet for all-around health.
   
9. Yellow & Red pepper: when it comes to cleansing, vitamin C is one of the cream of the vitamin crop because it transforms toxins into digestible material. One red pepper contains about 3 times more vitamin C than an orange.
   
10. Citrus fruits. Any are great!
    
11. Grapefruit: a class of its own, grapefruit lowers cholesterol, prevents kidney stones and aids the digestive system, which set it apart from the other citrus fruits.
    
12. Watercress: keeps free radicals away from cells, energizes cleaning enzymes in the liver and is a natural diuretic.
    
13. Mung beans: used by Ayurvedic doctors for thousands of years, this easily digestible bean absorbs toxic residue from the intestinal walls. Same here, please soak overnight before cooking.
    
14. Artichokes: chock-full of cynarin, which increases bile production and promotes healthy digestion.
    

As always, these are just suggestions. Please use your own good judgement when trying these out. Always listen to your body and stop immediately if you don't feel well.

Contact us if you have any health related questions.

Do you have constant pain or do you know someone who does? Are you fatigue all over your body for months at a time? Do you lose sleep because of this feeling of exhaustion? Are you developing headaches? Do you suffer from cognitive problems such as forgetting names or mixing them up? These could be symptoms of fibromyalgia.

So what is fibromyalgia really?
It's a chronic pain condition that is said to be caused by an abnormal response to stress. It's a muscoskeletal pain and tenderness all over the body. The common signs of fibromyalgia are overall pain & tiredness, restless sleep, numbness, higher sensitivity, irritable bowel syndrome (IBS) and muscle spasms, not being able of focusing on mental tasks, disorientation and short-term memory loss. Many have difficulty or are completely unable to perform daily tasks.

There is no particular test for this condition and symptoms may be similar to other ailments. There is no known cure but there might be ways to reduce the symptoms and manage the flare-ups. And all that without dangerous pharma drugs. Making lifestyle changes to control fibromyalgia is HUGE. Once a person is diagnosed, unfortunately, most conventional doctors will most likely prescribe pain meds, antidepressants and muscle relaxants. But be careful with these drugs as we all know they come with a plethora of side effects. Just to name a few: antidepressants could increase your risk of developing mania and bipolar disorder.

Here a few holistic methods to help alleviate fibromyalgia pain:

1. Acupuncture - This helps to restore your normal balance of life force.
   
2. Massage Therapy - A gentle massage helps move and stimulate the body's muscles and soft tissues
   
3. Yoga & Tai Chi - Mediation, slow movements, deep breathing and relaxation have been found to help.
   
4. Essential Oils - Lavender, chamomile, lemongrass, ginger and black pepper to alleviate pain | Sage, frankincense, sweet orange, grapefruit and jasmine to relief stress | Neroli and roman chamomile to sleep peacefully | Peppermint and marjoram for headaches
   
5. Taking Supplements - Get enough magnesium (muscle pain), fish oil (anti-inflammatory), melatonin (sleep)
   
6. K-Laser Therapy - Stimulates red blood cell flow to affected areas, which helps reduce pain & inflammation. Also helps to enhance venous and lymphatic return by oxygenating tissues
   
7. Mild Exercise - Get some movement into your daily routine. Walking can help bring oxygen to joints and decrease pain & stiffness
   
8. Get Plenty of Vitamin D - This nutrient  can help hinder the production of cytokine, which is an inflammation-causing protein. The best way to get vitamin D is via save sun exposure. Get sunlight onto your skin! If that's not possible, look for a high-grade vitamin D3 supplement
   

 
Diet for Fibromyalgia
Remember that fibromyalgia is not a specific illness. It's more like a symptom complex. Everybody is not the same. What works for one person might not work for another. The best thing to do is to keep a food log or diary. Write down everything you eat and how you feel a few hours later. That way you can differentiate foods that have different effects on your body.

Some general tips are listed here:

1. Well-Balanced Diet - Include fresh organic fruits and veggies, healthy fats (coconut & avocado to name a few), only eat grass-fed, pasture-raised dairy and meats
   
2. NO Processed Foods - Try to avoid any and all processed foods. If it has more than a few ingredients, don't eat it. Processed foods are loaded with sugar, bad fats (trans fats) and a whole bunch of synthetic additives that are horrible for humans
   
3. Omega 3s - Load up on these! Get wild Alaskan salmon, flaxseeds (oil or ground seeds) and walnuts
   
4. NO Artificial Sweeteners - Say no to aspartame and any other artificial sweetener
   
5. NO MSG - Monosodium glutamate is an excitotoxin that may trigger or worsen pain symptoms
   
6. Minimize or avoid Yeast & Gluten - No breads and baked goods. Yeast can foster overgrowth of yeast fungus in the body
   
7. NO Nightshade Plants - Stay away from eggplants, tomatoes, chili and bell peppers. They can trigger flare-ups. Unless you can tolerate these. Use your food log to analyze how you feel after eating nightshades
   
8. NO Caffeine - Don't combat fatigue with caffeine. This only makes the problem worse. It can lead to poor sleep and trigger headaches
   

If you need help figuring out what you could do, contact us today.

I don't know about you, but I love a fresh ground organic cup of black coffee in the morning.

Did you know that coffee has multiple potential anti-cancer pathways? Caffeine is one of them, as it has been shown to both stimulate and suppress tumors depending on the cancer and when it is administered. Polyphenols in coffee, such as lignan phytoestrogens, flavonoids, and polyphenols are also known to have anti-cancer properties, as does caffeic acid, which inactivates several pathways involved in the development of tumors – including cell cycle regulation, inflammatory and stress response, and apoptosis.

Another reason why coffee may have a positive effect on our health is because it is the number one source of antioxidants (coffee include significant amounts of hydrocinnamic acid and polyphenols).

Free radicals are a type of a highly reactive metabolite that is naturally produced by the body as a result of normal metabolism and energy production. They are the natural biological response to environmental toxins like cigarette smoke, sunlight, chemicals, cosmic, and man-made radiation, and are even a key feature of pharmaceutical drugs.

Important Notes: Make sure to drink you coffee black, without sugar, without creamer, without flavorings. If any way possible, buy your coffee certified organic as the coffee beans are one of the most heavily pesticides-sprayed crops. Do the smell test: If your coffee doesn't smell and taste fresh, it most likely is rancid. Don't overdo it. Two to four cups of high-quality, organic coffee should do the trick.

Enjoy.

Great weekend harvest. All organic and home-grown. Grapefruit is a mouth-wateringly tart tasting citrus fruit with a hint of sweetness, somewhere between a lemon and an orange. A glass of grapefruit juice helps boost your levels of vitamin C and makes the grapefruit one of the most nutritious fruit amongst citrus fruits. Grapefruits are packed with the benefits derived from various nutrients and vitamins. This powerful nutrient combination of fiber, potassium (which is important for the make-up of cell and body fluids and in controlling the heart rate and blood pressure), lycopene, vitamin A & C, choline, folate, thiamin, vitamin B6, calcium, and magnesium, as well as lesser amounts of many more phytonutrients all here to help maintaining a healthy heart.

Some studies show that eating this amazing citrus fruit can lower the risk of developing kidney stones. Limonin, which is another phytonutrient, showed to suppress cancerous cell and tumor growth. The pectin in grapefruits inhibits hardening of the arteries and lowers the LDL or "bad" cholesterol.

NOTE: Please consume grapefruit in moderation because they do contain fructose, which may be harmful to your health in excessive amounts.

CAUTION: Drinking grapefruit juice together with certain medicines may, in certain cases, increase blood levels of the drug to harmful levels. Please discuss with your doctor if you're on medication. Grapefruit juice inhibits a chemical in the intestine needed to break down many drugs in the body.

A good advice is to incorporate lots of antioxidant-containing foods into the daily diet to ensure adequate intake of a vast variety of antioxidants and other nutrients. The chart below lists all the vitamins and their respective functions, including those with antioxidant properties. If you need help contact us for a consultation.

If you would like to know more about where to find which vitamin, please contact us via email, call or the online form below.
Stay healthy, eat real foods.

Super healthy smoothie anybody? Loaded with antioxidants, vitamins and minerals. This makes for a great quick lunch on the go or a healthy meal when you do not have much time to sit down and eat a regular meal. Here the ingredients for this October 2017 Super Shake. All ingredients are organic. Some are even grown locally:

• Blueberries (1/2 cup)
  
• Mango (1/4)
  
• Strawberries (1/2 cup)
  
• Apple (1/4)
  
• Pear (1/4)
• Banana (1/2)
  
• Lemon Juice (1/2)
  
• Dino Kale (4 leaves)
  
• Spinach (10 leaves)
• Swiss Chard (3 leaves)
  
• Avocado (1/4)
• Cacao Powder (1 tbl spoon)
  
• Moringa Powder (1 teaspoon)
  
• Walnuts (1/2 handful)
• Sea Salt (a pinch)
  
• Water (8 oz.)
  
• Ice cubes (2)
  

This smoothie recipe yields about 24 oz (3 large glasses). Contact us if you have questions.

A lack of one vitamin could cause a barrage of symptoms. What are these vitamins? There are two types of vitamins:
Water-Soluble Vitamins

• B Vitamins include: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin
• Vitamin C

Fat-Soluble Vitamins

• Vitamin A, D, E and K

Vitamins are potent, indispensable compounds that perform various bodily functions that promote growth and reproduction and maintain health. Vitamins are essential nutrients required in minute amounts. Vitamins do not supply calories.
A list of all Vitamins and where they can be found will be posted next.

I always feel good and energized after I get some sun exposure. It seems like the sunlight has a powerful affect on me. On the other hand, when I don’t get sun on my skin for a few weeks, I feel down, grumpy and a bit moody. I wouldn’t call it depressed, but it’s just not a happy feeling. There is evidence that sunlight does more than just make you happy! This article – click here – explains how sunlight and vitamin D help your bones and prevents autoimmune diseases, cancer and cardiovascular diseases. It states that, “Vitamin D deficiency has been associated with increased risks of deadly cancers, cardiovascular disease, multiple sclerosis, rheumatoid arthritis, and type 1 diabetes mellitus.” It further describes how, “Vitamin D deficiency is an unrecognized epidemic among both children and adults in the United States.” The article is very detailed and offers amazing information.
I also found this amazing research. The “Benefits of Sunlight: A Bright Spot for Human Health” article explains how “vitamin D can be synthesized in the skin through a photosynthetic reaction triggered by exposure to UVB radiation.” For most Caucasians, about 30 min in the sun can release as much as 50'000 IU of vitamin D. The same amount of exposure yields 20'000 in tanned people and about 8'000 in dark-skinned folks. There is so much more great info - click here to read the entire article.