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Wednesday, April 13, 2022

The Truth About Carbs – Why Your Body Needs Carbs?

 

The Truth About Carbs – Carbohydrates are controversial in the diet and nutrition world. This is controversial, because increased carbohydrate intake has been linked to dementia. Carbohydrate intake should definitely be limited in those who struggle with overeating, and especially in those who are very sedentary. But if you are physically active, your body probably needs more carb. Your metabolism and physiology can get severely out of whack when you go too low carb.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



Carbohydrates are controversial in the diet and nutrition world.

While there is technically no such thing as an essential carbohydrate, humans have shown a proclivity toward consuming them – and even being addicted to them, if those carbohydrates are largely sugar and/or wheat.

This is controversial, because increased carbohydrate intake has been linked to dementia – perhaps the world’s greatest collective medical fear.

Adding to the controversy is the obesity pandemic we are currently in. If we leave out carbohydrates (some will argue) – we will be healthier and happier. But is this an oversimplification? The answer is not clear.

Which Type of Carbs – Does It Matter?

At the heart of this matter is the amount and type of carbohydrates consumed. Is 50 grams of carbohydrate per day ideal? How about 100 grams per day? 300? The answers vary and no one can seem to agree across the board. Food quality, however, is fairly unanimous.

Part of the popularity of the Paleo diet (and other nutritional approaches) is that the consumer eliminated processed foods, which automatically increases the dieter’s nutrient consumption and lowers their sugar intake. These are two of the most important aspects of any successful diet.

Should You Lower Carb Intake?

Carbohydrate intake should definitely be limited in those who struggle with overeating, and especially in those who are very sedentary. There is very little (if any) need for a large amount of carbohydrates in these situations.

By focusing on more nutrient-dense foods (which are less calorically-dense) we achieve satiety, maximize our intake of vitamins and minerals, and avoid empty calories from carbohydrates. It is also important in these scenarios to replace these carbohydrates with healthy fats, which will serve as your new source of energy.

How Does Stress Impact Carb Consumption?

However, where things begin to get murky is in active or highly stressed individuals. Should they too, be low carb? The answer, generally, is no. But some will argue yes. Why is this? Where is the discrepancy?

Dr. Peter Attia has undergone a long-term ketogenic adaptation, and his athletic performance seems to have remained intact (after the initial adaptation period, at least). There is also little doubt that a lower carb approach appears to be better, neurologically.

So, depending on your goals, food preferences, and willpower, you may choose one option or the other here. The problem is, both sides have data, and neither set of data has a clear-cut answer.

What About Cortisol?

One of the best arguments against a low carb approach for athletes is the increased cortisol. When cortisol (your stress hormone) is increased, your testosterone plummets. This is bad news.

There is even a measurement, called the free testosterone/cortisol ratio (FTCR), which is a biological marker of overtraining. If one is to go low carb, they must limit their exercise accordingly. And this is where the math comes in.

How Active Should You Be?

If you are going very low carb, you have to limit activity to walking and lifting weights, basically. If you’re adding in some carbs for what would now be referred to as “moderate intake,” you will want to increase your activity levels to include some jogging, sprinting and maybe some light endurance work.

And if you’d like to go high carb? You better get moving, and do some heavy activity, or be on your feet all day at your job. Otherwise, there is very little scientific evidence that you need to be taking in large amounts of carbohydrates.

More Carbs = Weight Loss?

What is revelatory about more carbohydrate consumption for most people is that they actually start losing weight again. This can occur through a variety of mechanisms, and indeed your metabolism and physiology can get severely out of whack when you go too low carb.

This is especially true when one does not work with a professional, and simply partakes on an extremely low carbohydrate diet on his/her own. This can cause severe problems.

Not All Carbs Are Created Equal

The type of carbohydrate consumed is also very important, and this factor is actually becoming more accepted (though gluten-free diets still get their share of unfair mockery in the mainstream media).

Vegetables, starchy carbohydrates like sweet potatoes, and a small amount of fruit is really an ideal template here, and this part of the diet can be very hard for many to stick to.

People typically crave for more sugary carbohydrates, or wheat-based products (believe it or not, I’ve had new clients binge on bread!) This is not ideal, no matter how many carbs you want to consume.

What About Thyroid Issues?

Another reason people consume lower or moderate amounts of carbohydrates is a thyroid issue. What is important to remember is that a Paleo approach (stricter here) is ideal for almost any thyroid condition, so really start by focusing on food quality before getting more specific. You will also want to work with a practitioner, and avoid trying to navigate the difficult pathway of thyroid health on your own.

As mentioned before, those with lots of stress should also avoid very low carb diets, since this type of diet increases cortisol even further. Cortisol is not ideal in excess, no matter what the scenario, so it is good to also undertake practices like meditation, if you are highly stressed.

As you have no doubt begun to see, the question of how many carbs to eat per day is highly individual. There is not a single blanket answer. There are, however, some troubleshooting tips one can sift through, to see if they’ve disrupted their delicate HPA (hypothalamic-pituitary-adrenal) axis balance with too few or too many carbohydrates.

Simple Questions That Help

The following are some good questions to ask yourself, if you suspect some form of diet miscalculation has impaired your health. Are you abnormally tired? Are you drinking lots of coffee, just to feel “okay?” Are you able to consistently exercise? Are you having trouble sleeping? How are your moods?

The effects of too few or too many carbohydrates can be subtle and hard to detect, especially if we are the only ones judging our health. A good test for too much sugar in the diet is the hemoglobin A1C test.

Always Eat Good Carbs

Since most of us are leading somewhat unhealthy lifestyles to begin with (not enough sleep, too much/too little exercise, too much screen time) optimizing your carbohydrate intake is vital to achieving a better level of health.

Remember to focus on the sources of carbohydrates, as well, and stick to the Paleo-friendly choices of sweet potatoesfruits and vegetables. Whether you are moderate carb, high carb or low carb, the foods themselves should not change.

Don’t Forget About Your Microbiome!

Interestingly, another common downside to too few carbohydrates in the diet is a decreased diversity of gut microflora. Since your microbiome is essential to good mental and physical health, this should give people serious pause who are thinking of cutting their carbohydrate intake drastically. Paleo diets have been scientifically studied to help improve gut microflora populations – but this only works when enough carbohydrate is consumed.

Watch this video – Are Carbs Really As Bad As We Tend To Think? | The Truth About Carbs | Tonic


The Bottom Line

After all this, you may be wondering “just how many carbohydrates should I consume per day?” There is, again, no single answer, but 100 to 200 grams per day is a safe, healthy starting point. If you are worried about going too low carb, err on the higher end. If you are more active, err on the higher end. If you’ve never done a low carb diet before, err on the higher end.

Then, once a baseline has been established, experiment with lower amounts of carbs, and see how you feel. It would be best to work with a doctor or other healthcare practitioner here, and replace these carbs with healthy fats, not more protein.

I know the world is riddled with many debates about carbohydrate intake, but the real, honest truth is that there is no one single answer. Ketogenic diets (extremely low carb intake) definitely have their place, but they are not to be taken lightly, and can cause severe problems if done incorrectly.

The answer of how many carbs you need to be taking in is ultimately highly individualistic, and takes some self-experimentation. No matter what level of carbs you try, make sure you are eating Paleo-friendly foods in general.

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Debunking The Milk Myth – Drinking Milk Good for Bone Health?

 

Debunking The Milk Myth – Calcium: we are all told we need more of it. That’s why we should drink milk, right? Well, as many in the Paleo community know, this is actually not quite the case. Calcium — while a mineral completely necessary for life — is not the be-all and end-all that most media would have you believe. There are actually many misconceptions and misnomers around calcium, and milk consumption is just the first one.

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



Calcium: we are all told we need more of it. That’s why we should drink milk, right?

Well, as many in the Paleo community know, this is actually not quite the case. Calcium — while a mineral completely necessary for life — is not the be-all and end-all that most media would have you believe. There are actually many misconceptions and misnomers around calcium, and milk consumption is just the first one.

Did you know, for example, that the United States has one of the highest intakes of calcium – yet also has one of the highest rates of osteoporosis? If calcium were all it took for bone health, wouldn’t this data be impossible? As you can see, we are not getting the whole truth when it comes to calcium.

Many people do not realize that there is a whole bevy of foods which are rich in calcium, but do not lead to any of these problems. So without further ado, let’s dive deep into the real story behind calcium and how much you actually need to keep your bones strong and healthy!

Is The Daily Value Correct?

One of the most important questions around calcium is: is the recommended daily value actually accurate? If you are consuming a diet rich in calcium, avoiding things that block calcium from being absorbed, and getting enough vitamins and minerals which also aid in bone health, you may not need the RDA of calcium. As Dr. Loren Cordain has pointed out, you may need about half the amount of calcium recommended, in actuality.

Does Calcium Build Strong Bones?

As mentioned earlier in this piece, the fact that the United States has one of the highest intakes of calcium, yet also has one of the highest rates of osteoporosis, should tell you that there is much more to bone health than just calcium.

As with most topics in wellness, good bone health relies on many different things. Strong bones need vitamin D3 (actually a hormone), vitamin K2, magnesium, dietary fat, and many other things. Calcium is but one element involved in bone health.

Many scientific papers have cited the numerous lifestyle and dietary factors which are needed to have excellent bone health — and yet this information rarely makes it out to the public.

Why is this? Perhaps it’s politics, perhaps it’s a lack of interest from the public — who knows. But what is very real is the myriad of things you need to be doing right in order to keep your bones healthy and strong.

Is Milk the Best Source of Calcium?

Milk — it does a body good. I think my entire childhood and teenage years consisted of this saying being repeated to me, ad nauseum. While this has more to do with the dairy industry needing to keep their profits up than our health, milk does contain a fairy large dose of calcium. However, it also has many other issues.

One of the main problems is that calcium is not very bioavailable when consumed via milk. While dairy is highly contextual (meaning what works for me might not work for you) I actually recommend a diet rich in green leafy vegetables, rather than rich in dairy.

Why? For starters, vegetables will avoid all the problems that dairy promotes. In addition, green leafy vegetables contain many more beneficial compounds, like the epoxyxanthophylls found in spinach. Then there is broccoli, which contains a large amount of calcium, and also has bioactive compounds, like sulforaphane.

Clearly you can see that milk is not the best source of calcium. In fact, many people report significant improvements in their health when dropping dairy from their daily regimen, and replacing it with green leafy vegetables. In addition, green leafy vegetables (especially the cruciferous kind) have been linked to lower rates of cancer. Dig in!

Does Calcium Prevent Bone Fractures?

In a word: no. In fact, three long-term Harvard studies very clearly showed this may not be the case. These studies, when combined, followed almost 200,000 men and women for a total of 42 years. Calcium certainly won’t hurt when it comes to preventing bone fractures, but it is not the silver bullet that many claim it to be.

So what does help prevent bone fractures? Well, before we get there, it’s important to note that our bones are constantly breaking down and rebuilding (similar to muscle growth), and this process is called bone remodeling. This helps our bones adapt to new stressors, and also allows bones to grow (i.e., in children). Bones are also the biggest storage place for calcium.

When our health declines, calcium can be taken away from bones, leaving them more likely to fracture. While there is indeed far more to this process than my short summary, the bottom line is that you need to do everything in your power to keep your bones strong.

This means avoiding high levels of stress (chronically high cortisol depletes calcium), getting plenty of vitamin D3 (a deficiency can cause calcium levels to drop), and getting plenty of magnesium (vital in making up the structure of the bone matrix).

Another commonly overlooked factor in bone issues is inflammationSystemic inflammation is terrible for just about any element of health — but it’s really bad news for those worried about bone health.

Eating an anti-inflammatory Paleo diet, getting plenty of sleep, and practicing stress-relieving exercise and meditation will go a long way in keeping chronic inflammation at bay. As you can see, the way to strong bones is actually much more clear and logical than many are led to believe.

One last factor which can be quite damaging for bone health is prescription medication. Some medications are commonly prescribed, and yet the side effects aren’t accounted for. Make sure to ask your doctor about any side effects from medications you may be taking. If at all possible, get off those medications, and work on improving your health through a healthier diet and lifestyle.

What Other Foods Have Calcium?

Clearly, we have been led somewhat astray when it comes to calcium. Not only is it not the only element important for bone health, it also does not need to be obtained via high consumption of milk.

As mentioned above, green leafy vegetables are some of the best sources of calcium. This means that those following a Paleo diet would be well-advised to consume large amounts of kale, bok choy, collard greens, mustard greens, turnip greens, and spinach.

On the meat-eating side, it is best to consume organ meats, sardines, bone broth, shrimp, oysters and salmon. As anyone familiar with a Paleo approach can see, these are all staples of a well-rounded diet.

Remember to also choose foods rich in magnesium, phosphorous and vitamin K2. Vitamin D3, while also vital to bone health, cannot be easily obtained via food. So make sure to get your daily dose of 15 minutes of sunlight, or supplement with a suitable amount.

Watch this video – Debunking the Milk Myth – White Poison or Healthy Drink?


What About Gluten?

You may be surprised to know that gluten is strongly related to poor bone health. How is this possible? Well, quite simply, gluten leads to inflammation, which remember, is a key part of developing bone health issues.

While those with celiac disease are the most at risk for this problem, it is a good idea for everyone to avoid gluten — your body will thank you. This is also further proof that the Paleo diet — which leaves out the inflammatory food groups of dairy and grains — is best for bone health, too.

The Bottom Line

When it comes to calcium, the truth is both simpler and more complex than we have been led to believe. It is simpler because we don’t need 2 gallons of milk per day to get enough calcium. And it is more complex, because we need other elements besides calcium in order to build strong bones.

Once again, the Paleo approach speaks to the scientific truth, while mainstream health outlets still tend to get it wrong. I hope I’ve provided a good overview of the common myths about calcium, and I also hope that your diet can now be full of nutrient-dense, calcium-rich choices!

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Monday, April 11, 2022

How to Reverse Your Chronic Kidney Disease Naturally?

 

Reverse Your Chronic Kidney Disease Naturally - Tackle Chronic Kidney Disease with This Controversial Drink. We love this drink so much that thousands of studies have been done about it. It has been labeled the worst killer or the greatest health savior. So which is true regarding chronic kidney disease? According to a new study published in the Journal of Renal Nutrition, this drink is extremely beneficial.


Click on HERE to Learn This Holistic Approach to Reverse the Deterioration of Kidney Function



Reverse Your Chronic Kidney Disease Naturally – Tackle Chronic Kidney Disease with This Controversial Drink

We love this drink so much that thousands of studies have been done about it. It has been labeled the worst killer or the greatest health savior.

So which is true regarding chronic kidney disease?

According to a new study published in the Journal of Renal Nutrition, this drink is extremely beneficial.

The research team led by Turkish scientists from Koc University School of Medicine in Istanbul and Suleyman Demirel University School of Medicine in Isparta noticed previous research that concluded that coffee could combat inflammation, fight harmful oxidation, stop scar tissue from forming in organs, and prevent unnecessary blood clotting.

They also noticed previous research on the link between coffee consumption and chronic kidney disease. So they decided to conduct a literature review to check whether most of the available research supported the effectiveness of coffee against this disease.

They searched medical databases for studies from 1960 to February 2020 and found 12 studies with 505,841 participants. None of the studies were randomized double-blind trials, the strongest form of research that exists.

It turned out that drinking coffee could reduce the subjects’ risk of chronic kidney disease by 14%, reduce their chance of reaching end-stage kidney disease by 18%, and reduce albuminuria by 19%.

Albumin is an important protein, but it should be in your blood, not your urine. If it is in your urine, it is called albuminuria and may indicate that you have kidney disease.

Coffee drinkers were also 28% less likely than those who consumed little coffee to die of kidney disease.

All of this was true for people who drank two or more cups of coffee per day, as compared with people who drank one or fewer cups per day.

The National Kidney Foundation does warn that you should keep your coffee consumption at a moderate level if you already have kidney disease, especially if you struggle with blood pressure control. Caffeine can lead to a short-term spike in blood pressure that can damage your kidneys.

So coffee cannot be used as a treatment option for already existing CKD. But you can reverse your Chronic Kidney Disease naturally in a few days using other simple lifestyle changes explained here

Reverse Your Chronic Kidney Disease Naturally – Your Neighborhood Caused Chronic Kidney Disease

A new study in SSM – Population Health compared hundreds of neighborhoods and found a strong correlation between a specific type of neighborhood and chronic kidney disease.

Some previous studies have concluded that your socioeconomic status can affect your chronic kidney disease (CKD) risk. This should not be surprising, as gym memberships, vehicle ownership to drive to health stores, and healthy food come at a cost.

Similarly, the new study goes beyond socioeconomic status and considers neighborhoods and neighborhood characteristics and their relationship with CKD.

The neighborhood characteristics of particular interest were socioeconomic status, crime rate, proximity to health food stores, walkability, and the networks of relationships among neighborhood residents (called social capital).

Their study sample consisted of 23,692 adult residents of Philadelphia across 97 percent of its neighborhoods. All of them had visited a primary care practice in 2016 or 2017.

During these visits, indicators of CKD were measured, including kidney function, poor glycemic control (defined as a hemoglobin A1c from 6.5 percent upwards), and uncontrolled blood pressure—defined as a systolic score from 140 mmHg upwards and/or a diastolic score from 90 mmHg upwards.

They made sure to prevent age, sex, race, and insurance coverage from influencing their results.

They found that only socioeconomic status—defined as a combination of neighborhood income, educational attainment, and occupation—was associated with the likelihood of CKD, with people in the poorest neighborhoods being 46 percent more likely to develop it than those in the richest neighborhoods were.

People in the neighborhoods in the middle of the socioeconomic spectrum were 35 percent more likely to have CKD than those in the richest neighborhoods.

So now we know for a fact that CKD is caused by lifestyle factors. And we can change most lifestyle factors. Here I’ll explain a few simple lifestyle factors you can change to reverse your Chronic Kidney Disease naturally…

Reverse Your Chronic Kidney Disease Naturally – The Worst Part of Chronic Kidney Disease

Chronic kidney disease (CKD) is not just a problem in the sense that you might be on dialysis or might be forced to eat only certain types of food.

A recent study in the Journal of Clinical Practice reveals different effects that happen long before the end stages of CKD.

To conduct their investigation, the researchers recruited 150 chronic kidney disease sufferers from a teaching hospital in northwestern Nigeria: 77 men and 73 women.

They then matched the subjects according to demographic characteristics with 150 healthy people from the general population. The subjects were 53 years old on average.

The researchers gave their subjects the Kidney Disease Quality of Life survey together with other questionnaires to collect information regarding the subject’s demographic, social, and economic characteristics, among others.

They also measured the subject’s blood pressure, creatinine levels, estimated glomerular filtration rate (eGFR), kidney size and composition, and so on.

They used the biological information they collected to divide the subjects into five groups, ranging from least to most severe chronic kidney disease.

The researchers reached two conclusions.

1. Chronic kidney disease sufferers had worse quality of life scores than non-sufferers had.

2. Quality of life scores deteriorated along with the severity of the disease.

This was true for all domains of the quality of life questionnaire, namely, general health, the burden of kidney disease, symptoms and problems, and the effects of kidney disease.

General health includes questions such as “How does your health compare with one year ago?”, ”How much does your health limit activities like vigorous sport, pushing vacuum cleaners, climbing stairs, kneeling, walking, etc.?”, ”Have you cut down the amount of time you spend on work or other activities?”, and ”How much has your health interfered with normal social activities?”

The burden of kidney disease domain included questions such as “How much do you isolate yourself from people around you?”, “How slowly do you react to things going on?”, and ”How often do you act irritably?”

The symptoms/problems domain included questions such as ”How often do you struggle to concentrate?”, “How often do you have sore muscles, chest pain, cramps, shortness of breath, dizziness, faintness, lack of appetite, and so on?”, and “Does it interfere with fluid intake, diet, working around the house, travel, sex, appearance, etc.?”

The effects of kidney disease domain included questions such as “Do you spend time with friends and family and you have their support?”, “Does your health stop you from working at a paying job?”, and “How much support do you receive from medical staff?”

From the above, it is clear that CKD leaves almost no aspect of the quality of life of chronic kidney disease sufferers untouched.

And what makes CKD so devastating is that it begins long before the people reach the most severe stages of this disease.

Want to reverse your chronic kidney disease naturally? Watch this video –Chronic Kidney Disease: Reverse Stage 5 KIDNEY FAILURE & regain kidney function to AVOID DIALYSIS


Reverse Your Chronic Kidney Disease Naturally – But there is a way to drastically improve (even completely reverse) chronic kidney disease and all the devastating effects using simple lifestyle changes explained here…

This post is from the Chronic Kidney Disease (CKD) Solution Program created by Dr. Shelly Manning, a medical practitioner, to help you know the underlying causes of kidney disease, such as high blood pressure and how curing them can help prevent the occurrence of chronic kidney diseases. This is unlike traditional methods that are often designed to conceal the symptoms instead of diagnosing the root problem to eliminate them.

The CKD solution shows a step-by-step guide that gives you the tools needed to put what you’ve learned into action. These comprise of food lists, meal plan samples, dietary recommendations, supplement guides, exercise guidance, and more.

The CKD Solution is designed to support small lifestyle changes without medications, drugs, exotic herbs, treatments, or even hospital visits. That said, individuals are to continue their frequent hospital visits to assess their health, especially if this is something that has been going on for some time.

The Chronic Kidney Disease Solution is a guide that motivates consumers to make lifestyle changes that can help ease CKD-related symptoms. By targeting issues including inflammation and poor gut health, many of its linked illnesses are expected to disappear, especially the ones that could further deteriorate one’s kidney function.

To find out more about this program, click on Reverse Your Chronic Kidney Disease Naturally

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