Food Activism – Where are you on the scale?

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People generally relate to the issue of bad food sources in a number of different ways or referred to here as levels. Most people would not call themselves Food Activists but would react to information at one of the following levels.

Levels of Food Activism

Absentee – you ignore the information and eat what you’ve always eaten in which case you suffer from early stage obesity, type 2 diabetes, heart disease, dementia, and a whole list of other unnatural illnesses.

Personal – you review information about food sources and take action to buy foods that you feel have a better impact on your personal health or that of your family.

Family and Friends – you review information and take action to inform friends and family members. You continuously inform others of risks associated with certain foods and food sources.

Petition – you sign petitions and try to help influence legislation.

Boycott – you boycott foods, retailers, and producers appropriate to help create demand for the best choices and discourage bad choices.

Funding – you donate to organizations that appear to be on the forefront of food activism and have a track record of filing lawsuits against governmental agencies and large industry violators.

Request

Where do you fall on this scale and why? Let’s here from our readers about your thinking on food activism.

 

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Egg Labelling – Understanding Eggs

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Looking at our food sources and labelling is a start on becoming smarter buyers. If you’ve been following my posts you know that eggs are an important part of our diet for health-over-70.

Pasture-Raised Eggs

The difference in eggs can be quite dramatic based on the sources you select.

  • 1/3 less cholesterol
  • 1/4 less saturated fat
  • 2/3 more vitamin A
  • 2 times more omega-3 fatty acids
  • 3 times more vitamin E
  • 7 times more beta carotene

Labelling

The key to gaining the above benefits and avoiding all the toxins and additives including GMOs is to understand what the labelling means because these are definitely used to mislead you into thinking your getting what you want – something that doesn’t compromise on your health. In order to produce healthy eggs, chickens was be exposed to the outdoors and sunlight for close to 8 hours a day, be able to scratch on the ground, eat seeds, worms, and grubs, take dust baths and spread their wings – in other words, do all of the things that are normal and natural for hens. If you see a light yellow yolk then chances are that regardless of the label you don’t have that.

  • “Cage-Free”: Hens are uncaged inside barns, but they generally do not have access to the outdoors. They can engage in many of their natural behaviors such as walking, nesting and spreading their wings. Beak cutting is permitted. There is no third-party auditing.
  • “Certified Organic”: Hens are uncaged inside barns, and are required to have outdoor access. However, the amount (space-wise), duration, and quality of outdoor access is not defined. Hens are fed an organic, all-vegetarian diet free of antibiotics and pesticides. Beak cutting and forced molting through starvation are permitted. Compliance is verified through third-party auditing.
  • “Free-Range” or “Free-Roaming”: The USDA has defined the terms of “free-range” for some poultry products, but there are no standards regarding “free-range” egg production. Free-range hens are typically uncaged inside barns and have some outdoor access. Again, the amount, duration or quality of outdoor access is not defined. Since they are not caged, they can engage in many natural behaviors such as nesting. This is very important: there are no restrictions regarding what the birds can be fed, and there is no third-party auditing. Beak cutting and forced molting through starvation are permitted. (Kind of sounds like anything goes, huh?)
  • “Certified Humane” (a program of Humane Farm Animal Care): Hens are not caged, but may be kept indoors at all times. They must be able to perform natural behaviors such as nesting, perching, and dust bathing. There are requirements for stock density (the number of hens within a given area), and number of perches and nesting boxes available for the hens. Forced molting through starvation is prohibited, but beak cutting is allowed. Compliance is verified through third-party auditing.
  • “Animal Welfare Approved” (a program of the Animal Welfare Institute): The birds are cage-free and continuous outdoor perching access is required. They must be able to perform natural behaviors such as nesting, perching and dust bathing. There are requirements for stocking density, perching, space and nesting boxes. Birds must be allowed to molt naturally and beak cutting is prohibited. These are the highest animal welfare standards of any third-party auditing program.
  • “American Humane Certified” (a program of the American Humane Association): Hens may be caged or cage-free. Hens that are confined in these so-called “furnished cages” have about the space of a legal-sized sheet of paper (“humane certified,” eh?). These cages are detrimental to animal welfare, and they are opposed by nearly every major US and EU animal welfare group. Forced molting through starvation is prohibited, but beak cutting is allowed. Compliance is verified through third-party auditing.
  • “Food Alliance Certified” (a program of the Food Alliance): The birds are cage-free and access to outdoors or natural daylight is required. They must be able to perform natural behaviors such as nesting, perching and dust bathing. There are specific requirements for stocking density, perching, space and nesting boxes. Starvation-based molting is prohibited. Beak cutting is allowed. Compliance is verified through third-party auditing. Food Alliance Certified is a program of the Food Alliance.
  • “United Egg Producers Certified” (a program of the United Egg Producers): The overwhelming majority of the U.S. egg industry complies with this voluntary program, which permits routine cruel and inhumane factory farm practices. Hens laying these eggs have 67 square inches of cage space per bird, less area than a sheet of paper. The hens are confined in restrictive, barren battery cages and cannot perform many of their natural behaviors, including perching, nesting, foraging or even spreading their wings. Compliance is verified through third-party auditing. Forced molting through starvation is prohibited, but beak cutting is allowed. This is a program of the United Egg Producers.
  • “Vegetarian-Fed”: These birds’ feed does not contain animal byproducts, but this label does not have significant relevance to the animals’ living conditions.
  • “Natural”: This term has no relevance to animal welfare. It simply means that nothing was added to the egg, such as flavorings, brines or coloring.
  • “Omega-3 Enriched”: Hens are fed a diet enriched with omega-3s. However, they are typically poor-quality sources of omega-3 fats that are already oxidized. Interestingly, omega-3 eggs have been shown to be far more perishable than non-omega-3 eggs. This term has no relevance to animal welfare.
  • “No added hormones”: This term is really just a marketing tactic as all farmers are legally prohibited from giving hormones to chickens. If present on a label, this term must be followed by a statement that says “Federal regulations prohibit the use of hormones” (or something along those lines).

Now that you see the problems with labelling, you can probably guess that any certification or compliance reviews are not reliable as well. Even the USDA lays off certification and inspection to third parties.

Bottom Line

You #1 best source for eggs is a local farmer that you can visit and review their practices. If you can see the hens grazing across open fields of green, having access to fresh water, and not being feed GMO grains, then you stand a better chance of getting what you want even if you have to drive 50 miles, than taking a chance with product from a retailer who really doesn’t care what the label means.

Your next best approach is to find a local farmer’s market and speak to the owners about how they raise their hens. Many local farmers are too small to afford the USDA Organic certification, however, if you review their practices yourself often you’ll find that they adhere to every requirement and more.

Track Your Nutrition & Health Data with cronometer.com

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The Future of Food – “Unbroken Ground”

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Seems to me that an important part of promoting health over 70 is going to be a better understanding of our food sources and how we’re being duped by the food industry.

The larger players in our food industry have already picked up on that trend towards organic and natural foods and they’re relying on the idea that they can dupe us by using clever labeling practices to make sure think we’re getting what we want while we’re not.

As an example, we all think we know what USDA Organic means but a lack of strong regulation and rules with lots of loop holes might surprise you as to the difference in what you think you’re getting and what’s really on your plate at higher costs.

Here is a video worth watching about the differences in four different food industries. It’s called “Unbroken Ground” – I recommend that the 25 minutes watching will be well-spent.

I’ll be focusing a number of my articles in future on our food supply and the labelling tricks that are being utilized to fool us into thinking we’re getting what we want.

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Health Benefits of Eating Broccoli

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Eating broccoli or broccoli sprouts can have tremendous health benefits and also help reduce your risk for cancer.

Research shows this cruciferous veggie (in the same family as Brussels sprouts, cabbage, cauliflower and more) may reduce your risk for many common diseases, including but not limited to:

  • Arthritis
  • Cancer – Including Fatty Liver and Liver Cancer
  • High blood pressure and heart disease
  • Kidney disease
  • Diabetes

Broccoli Ingredients

• Fiber, which helps nourish your gut microbiome and strengthen your immune function.

• Sulforaphane, a naturally occurring organic sulfur compound shown to have potent anti-cancer activity.

Studies have shown sulforaphane causes apoptosis (programmed cell death) in colon, prostate, breast and tobacco-induced lung cancer cells. Three servings of broccoli per week may reduce your risk of prostate cancer by more than 60 percent.

Sulforaphane encourages production of enzymes that protect your blood vessels, and reduces the number of molecules that cause cell damage — known as reactive oxygen species (ROS) — by as much as 73 percent.

Sulforaphane is both an immune stimulant and an anti-inflammatory.

Sulforaphane also helps raise testosterone levels, inhibits the retention of body fat, helps detox carcinogens, blocks certain enzymes linked to joint destruction and helps protect your muscles against exercise-induced damage.

Please note that frozen broccoli has diminished ability to produce sulforaphane as the enzyme myrosinase, which converts glucoraphanin to sulforaphane, is quickly destroyed during the blanching process.

• Glucoraphanin, a glucosinolate precursor of sulforaphane that also influences the process of carcinogenesis and mutagenesis. Compared to mature broccoli, broccoli sprouts can contain up to 20 times more glucoraphanin.

• Phenolic compounds, including flavonoids and phenolic acids, which have a potent ability to eliminate damaging free radicals and quell inflammation, resulting in a lower risk for diseases such as asthma, type 2 diabetes and heart disease.

One of the ways phenolic compounds slow the encroachment of disease is by defending against infection, most dramatically by zapping ROS linked to atherosclerosis and neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

• Diindolylmethane (DIM). Your body produces DIM when it breaks down cruciferous vegetables. Like many other broccoli compounds, DIM has shown multiple potential benefits, including boosting your immune system and helping to prevent or treat cancer.

Lightly Steam Broccoli

To get the ultimate benefit from Broccoli, follow these tips:

When you eat raw mature broccoli, you only get about 12 percent of the total sulforaphane content theoretically available based on the parent compound. You can increase this amount and really maximize the cancer-fighting power of broccoli by preparing it properly.

Steaming your broccoli for three to four minutes is ideal. Do not go past five minutes.

Steaming your broccoli spears for three to four minutes will optimize the sulforaphane content by eliminating epithiospecifier protein — a heat-sensitive sulfur-grabbing protein that inactivates sulforaphane — while still retaining the enzyme myrosinase, which converts glucoraphanin to sulforaphane. Without it, you cannot get any sulforaphane.

Boiling or microwaving your broccoli is NOT recommended, as it will destroy a majority of the myrosinase. If you want to boil your broccoli, blanch it in boiling water for no more than 20 to 30 seconds, then immerse it in cold water to stop the cooking process.

Maximize Sulforaphane Content

Research shows that sulforaphane content can be further optimized by adding a myrosinase-containing food to it.

Foods containing this important enzyme include:

  • Mustard seed
  • Daikon radishes
  • Wasabi
  • Arugula
  • Cole slaw

Summary

Try to get 2-3 helpings of this important food everyday. It has plenty of fiber so will help you feel full and you can change up the flavor by steaming it with the various whole foods above.

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Half of Adults are Pre-Diabetic

Word cloud concept illustration of diabetes condition

We’ve covered this topic several different ways in the past.

The Easy Path for Reversing Diabetes Naturally

Type 2 Diabetes

Diabetes and Your Gut

Lab Results Trap for Obesity and Diabetes

But we need to return to this important topic of how to prevent type 2 diabetes naturally.

Almost 50% of the adult population of the US has pre-diabetes (sometimes called metabolic syndrome. We’re eating ourselves into a very difficult situation and a part of why we’re here is that we believe as our doctors do that there’s nothing we can do about it.

20% of us are obese – a common symptom that goes with the pre-diabetic condition and we also think that is inevitable – I mean we have a vague feeling that our obesity is something that doesn’t respond to just dieting and exercise but we feel helpless to know how to do anything but give in.

High Blood Sugar is a Symptom Not a Cause

There are a number of things we control that can give us access to reversing type 2 diabetes, but we first have to realize that high blood sugar is not a cause but a symptom. and the treatment – insulin – are simply treating the symptom and not the real cause. Change your approach to treating the cause and you’ll find that your need for insulin – if you are currently on insulin you need to continue to follow your doctors instructions – will go away.

Taking Control of Your Lifestyle and Things You Can Change

Sun Exposure and Exercise – give yourself time in the sun everyday. Your body was made to use sunlight to activate hormones that your body needs to function normally. Take a walk even if you need to keep it short – do something that give you some easy exercise outside where you can get some sun. Start small and work your way up to 30 minutes or an hour a day. You’ll start to feel the difference almost immediately.

Change Your Diet to Dramatically Reduce Carbohydrates – carbs are the culprit and your enemy in your road back to functioning normally. You can get some free help by tracking your daily diet – use this free website to start tracking your diet today.

Increase Your Intake of Fish Low in Mercury – Omega 3 is a very important animal-based fat for pre-diabetics and diabetics. Fish like wild-caught Alaskan sockeye salmon, sardines, anchovies, herring and fish roe are good sources of low mercury fish if they’re not farm-raised and are sourced from cold waters. Although it is required that you be “choosy” about the fish you eat, with some study and some searching around you should be able to find a source for what you want. You can also supplement with Omega 3 but in that case you also need to concern yourself with sources that also avoid Mercury in their fish sources.

Increase Your Intake of Seeds – I like sunflower and pumpkin seeds and eat a lot in my salads. These are a good source of magnesium and magnesium even from supplements will help you to find your way back from diabetes.

Increase Your Intake of Good Fats – Everyone tries to peddle the same old “wisdom” that came to use in the 50s along with the food pyramid. These sources of wisdom have been proven wrong by massive numbers of scientific studies over the past 20 years. It’s amazing how long real scientific evidence takes to find its way into our mainstream knowledge. I credit the food companies for part of this because their products were formulated for a time that has long passed but they would like to keep feeding us the same thing rather than suffer the expense of changing. I also credit the pharmaceutical companies – they own a significant interest in the seeds we’er planting that are a big part of the problem and aside from that they get paid for selling us drugs as long as we keep getting sicker.

Increase your intake of avocados, along with the use of olive oil and coconut oil – all very healthy sources of fats that you need in your diet.

Increase Your Intake of Fiber – Especially fiber from whole foods. I like to steam cauliflower, broccoli, brussels sprouts, cabbage, green beans and artichokes – I only steam them just enough to heat and soften them but not so much that they get too hot or soft – they have less nutritional value the longer you cook them. Try to get 2-3 servings of these per meal including breakfast. Almonds also have a fair amount of fiber and are good raw. I also eat a fair amount of beans – black beans, pinto beans, and lentils. I try to get these organic and non-GMO as a rule. I also recommend raw walnuts.

Change Your Treats – Use organic strawberries as a treat along with black berries and blue berries.

Minimize Dairy – Naturally this is the one that gets the most “push back” because there are mixed blessings with dairy. On the one hand, most dairy is comes from feedlots and is heavily contaminated with GMO (something you’re almost certainly allergic to) and antibiotics and hormones. Our dairy industry just can’t give us anything edible but if you can find a source for grass-fed milk and yogurt that is free of antibiotics, then you can keep dairy in your diet as long as you’re making progress on your primary objective.

Summary

If you’re suffering from dizziness, headaches, leg or muscle pains, blurred vision, food cravings, increased hunger, increased thirst, sores or cut that won’t heal, frequent urination, then you’re probably due for a doctor visit and a blood test. If you’ve already been diagnosed as pre-diabetic then the most important thing is to realize that you have the power to step away from that threshold and reverse type 2 diabetes.

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Inflammation and Dental Problems

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If you’ve been reading this blog very long, you’ve probably already become familiar with the role of inflammation in chronic disease. It’s the ultimate cause of everything that happens to us over time including diabetes 2, heart disease, obesity, Alzheimers, MS, and more.

And it turns out the #1 root cause of inflammation in older folks is dental issues including root canals, mercury or amalgam fillings, gum infections, and all other such related ailments.

It’s not the dentists fault. They’re doing everything that technology has given them to work with. But I do think they blame themselves in some way – how else can you explain that the suicide rate for dentists is higher than any other profession?

So if you have any of these dental issues, I recommend you seriously consider what it would take to permanently solve them. If you have a root canal, have that tooth removed whether you can afford a bridge or not, it’s not about cosmetics, it’s about survival and living a life worth living. And if you have mercury fillings, start getting quotes on removal. The consequences as we get older are just too serious to ignore.

And if you just have bad teeth and gums, it’s time to start worrying about more than just your bad looks and bad breath – those bacteria you’re collecting in your mouth can put you into the hospital.

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Leg Cramps at Night – the “Charley Horse”

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It may be that the Charley Horse got its name in the 1880s from a baseball pitcher who had leg cramps on the field. Others say it was named after a lame horse “Charley” that existed at the ball park as well.

Regardless of where it originated, many people as we get older suffer from leg cramps at night and we wonder where they come from and how to stop them.

What Causes Leg Cramps at Night?

The consensus of opinions is that there can be several common causes but since this blog is about health over 70, I’ll focus on causes that are most common to us and not to olympic athletes.

  • mineral deficiencies – potassium, calcium, and magnesium are often quoted as the most important minerals and mineral deficiencies related to leg cramps.
  • dehydration – too little intake of fluids is a very common problem cited as we get older. With reduced activity, it’s easier for us to neglect drinking enough water.
  • poor circulation and muscle fatigue – also a common problem – we neglect to get even a minimum amount of exercise to encourage better circulation.

What  to Do Immediately?

If you wake up with a leg cramp, here are some suggestions.

  • stretch – most cramps are in the calf muscle so gently stretch your calf by pulling your toes toward you – or if you can’t reach your toes, place some weight on your foot and lean forward against a table or something heavy until you feel a slight stretch of the calf muscle.
  • soak – put some epsom salts in a bath and soak you leg in warm water and epsom salts.

What to Do for Prevention?

  • mineral deficiencies – take a daily supplement including potassium, calcium, and magnesium. Too much calcium reduces the effectiveness of magnesium so any calcium supplement you take should include magnesium. Green leafy vegetables have these minerals so a daily salad would include romaine lettuce, spinach, kale, carrots, and celery. A daily “green drink” could also supply these minerals.
  • dehydration – always have a water bottle in your hand everywhere you go and keep sipping it constantly until it becomes a habit. Set objectives to finish a bottle before breakfast, lunch, and dinner – challenge yourself to drink until your urine is consistently light yellow or clear. Don’t use sodas or fruit juices as a substitute for water – they have too much sugar and will cause inflammation that you don’t need so just focus on filtered pure water instead.
  • poor circulation and muscle fatigue – when you try to do too much exercise you fail and end up doing nothing at all so set your sites on a short walk everyday and make it a routine that you do without fail every day even if at the start you’re only doing 10 minutes. Once you’ve made it a habit you can expand to 15 minutes or 20 minutes but don’t overdo it – if your muscles are sore then take it slow and keep doing it without overdoing. The result of daily exercise of the legs can be very beneficial for this problem.

What About Supplements?

Here are some recommendations on supplements that I have used. When I start to feel legs cramps coming I automatically step up my magnesium and that does it every time so I’ve got my cures down. I take a daily liquid calcium with magnesium as shown below.

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Update on Big Chemical and Agri-Biz

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I think all of us hate reading about Monsanto, DuPont, and etc. because the news is so over-whelming. Most people are depressed and feel powerless in the face of how these companies control our food supply and further control our government and the FDA when it comes to poisoning that food supply.

But here are two very comprehensive articles that I believe are worth passing on no matter how depressing.

Toxic Cookware Chemicals Have Polluted Drinking Water for Millions

How Monsanto Promotes Worldwide Infertility

 

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Slow Metabolism – Rev Up Your Metabolism

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What is Metabolism?

It’s all of the chemical processes in your body that keep you functioning. It includes those processes that digest and break down your food and those that synthesize the various things your body needs to remain healthy.

Does Slow Metabolism Lead to Weight Gain?

Not really. The scientific evidence shows that weight gain has more to do with what you eat and how you exercise.

So in some ways the idea that you gained weight because you have a slow metabolism is a myth.

Symptoms of a Slow Metabolism

A slow metabolism may have some subtle symptoms generally associated with not converting your food to energy as quickly as you need it.

  • Difficulty losing weight.
  • Feeling cold; craving warmth.
  • Physical stiffness and inflexibility.
  • Weak adrenals.
  • Inability to sweat.
  • General weakness – malaise.
  • Pale urine.
  • Frequent fatigue – apathy.

What Kind of Things Slow Your Metabolism?

There are a number of common things that serve to slow your normal metabolic rate.

  1. Your genes – you’re predisposed to a slower metabolic rate.
  2. Hormones – stress and lack of sleep put your hormones out of balance and slow your metabolic rate.
  3. Strict diets – a diet sends a message to the body to slow down and store fat.
  4. Trendy salts without iodine – some things aren’t as good for you as they’re cracked up to be.
  5. Not enough water – dehydration tells the body to slow down and conserve water.
  6. Caffeine – you may feel like your metabolism is speeding up but that’s adrenalin and not metabolism.
  7. Not enough calcium – a shortage of an essential micronutrient.
  8. Thermostat too high – being too warm when you’re overweight can create the wrong reaction. Taking a cold walk outdoors if available is a good recipe for cooling down.
  9. Medications – by in large these will always slow your metabolic rate.
  10. Foods – the wrong kinds of foods – salt, sugar, carbs, can slow your metabolism.

Ways to Speed Up Metabolism Naturally

It turns out your body was made to run on something called “Ketones” – a type of fat that hangs out in the blood stream, rather than glucose – the by-product of eating sugar and foods high in sugar or sucrose. Carbohydrates are one of the foods that convert faster to sugar and glucose than anything else in our diet.

It funny to note that our diet wasn’t so full of carbs several hundred years ago. Many people attribute the most dramatic change as when the US adopted the food pyramid.

And further, many of the modern diseases such as Alzheimers, diabetes, heart disease, and more, only become prevalent during this century as well.

Foods That Rev Up Your Metabolism

Basically the strategy is to lose the foods that slow you down and substitute foods that can speed you up.

Converting your body and especially your brain from glucose-based metabolism back to fat or ketone-based metabolism…yes, BACK, because the human body was originally designed to operate on Ketones. Operating on glucose is an unnatural act. And it’s side affects are all of the symptoms you see every day – more inflammation that generally affects your organs and brain – chronic inflammation that eventually results in your weakest bodily system fails – whether it’s the brain and dementia or Alzheimers, or your heart, or pancreas with type 2 diabetes, and auto-immune and a whole host of non-communicable chronic diseases.

So you first lose the carbs and next you substitute more healthy fats.

Start eating avocados and use avocado oil for cooking. Start using olive oil on your salads instead of dressing with apple cider vinegar.  And start putting coconut oil in the form of XCT Oil or MCT Oil on everything you eat – it’s tasteless so you can use it freely.

Your liver will immediately start metabolizing those Medium Chain Triglycerides and you’ll start to feel immediate changes in clarity, appetite, energy, and more.

Here are some general links to searches for all of your choices on Amazon.

MCT Oil

XCT Oil

Track Your Nutrition & Health Data with cronometer.com

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High Triglycerides

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If you’ve received a lab test showing levels over 150, chances are you doctor has talked to you about diet. But diet is only one way to address high triglycerides.

What are they?

Triglycerides are how you body converts what you eat to a type of fat or lipid that circulates in your blood stream. If Triglycerides are too high, then there’s too much fat circulating and that tends to deposit itself anywhere convenient – your fat cells, you blood veins (it similar to cholesterol another fat lipid created by your body primarily to repair damage and rebuild cells).

Where traditional medicine goes wrong?

So your doctor will most likely give you the traditional answer. You’re most likely overweight and you’re gaining weight so the traditional solution is “exercise more, eat less.”

Not that this is bad advice but it just rarely works, and is only a part of the solution.

Lifestyle Changes

Rather than purely trying to consume fewer calories, you might consider changing a number of factors that contribute to high triglycerides and generally are indicative of metabolic syndrome – a cluster of symptoms that indicate your health is headed in the wrong direction – toward type 2 diabetes.

So why not take a comprehensive approach that includes exercise, dieting, supplements, and do something that is sustainable which most dieting or exercise is not?

Diet

Just eating less is not generally a sustainable approach. Sure you can cut calories through will power for a while, but that generally just doesn’t last. Better to choose different and better foods where you can actually eat more but get less of the foods that cause the problem.

Consider the following changes any one of which could significantly impact your condition in a very positive manner.

  • Reduce or eliminate grain consumption – in other words, get off of anything made of flour – breads, cakes, pies, cookies, rolls, cereals, etc. Grains turns to sugar faster than sugar turns to sugar and in your body and bloodstream grains are a primary fuel for too many triglycerides.
  • Reduce or eliminate dairy. That includes milk, milk products, packaged products with diary, cheese, cream, etc. If you have to have dairy then make sure it is organic from grass-fed cows that are hormone-free – modern milk is not the same milk your parents had in past years – it’s full of hormone and antibiotics used to raise cows in new modern factories where they get sick and die a lot more frequently and are milked while they’re pregnant which leads to 10X the estrogen of normal milk.
  • Increase raw leafy green vegetables – eat a salad once a day for a meal – it will fill you up and take the place of a meal where you eat something a lot worse.
  • Increase slightly steamed vegetables such as broccoli, cauliflower, cabbage, zucchini, and yellow squash. These will help fill you up – eat them first with a meal of chicken, fish, or beef.
  • Eat only organic grass-fed beef and eat less of it. Most beef contains hormones, pesticides, GMOs, and more. Beef raised in feedlots produces beef that you just shouldn’t be eating nor should you be supporting that type of ranching.
  • Eat only cage free organic chicken. Again, same as the beef. You shouldn’t support ranchers who are captives of big-agribiz companies who want to feed you chicken with hormones, insecticides, and GMOs.
  • Avoid sugar and sugar-added foods. You might also consider avoiding minimizing fruit and fruit juices for a while. Sugar is just as much a contributor to your triglycerides as is grains.
  • Choose healthier fats – stop using vegetable oils, corn oils, soy oils, for cooking – these are high in Omega 6 fats and too much of those fats can be devastating to your efforts to reduce your triglycerides. Instead choose olive oil, coconut oil, avocado oil. Believe it or not, cooking in butter will be better for you than cooking in the bulk vegetable oils.

Exercise

The key to exercise is to do things that are sustainable. If you workout with weights and do that regularly good for you but most people with metabolic syndrome and high triglycerides are not working out regularly so you need to find something you can do everyday and then build on that.

Walking is one of the key ways I recommend when you’re just starting – walk around the block and make it your goal to do that daily. Once you’ve made that a part of your day you can increase the frequency to twice a day and increase the speed or distance, but first establish a foothold of daily walking.

Naturally anyone would say they question how beneficial walking might be compared to other exercises, but if you’re currently doing nothing, walking is 100% better than no walking at all.

Supplements

Supplements are not a miracle cure for anything unless your body is just deficient in converting your foods to vitamins which is often the case as we get older.

In particular, fish oil and niacin are the two recommended supplements for high triglycerides.

As we get older it is also very likely that we’re not making enough vitamin D – a vitamin our bodies manufacture from exposure to sunlight – our skin has a form of cholesterol just under the outer layer that converts UV to vitamin D – a perfect little factory – but of course if we don’t walk outside and get exposed daily to sun we can’t really make that.

Here are some good products I use personally.

 

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