Polycystic Ovarian Syndrome (PCOs) Diets

Monday, 10 February 2014

Polycystic Ovarian Syndrome (PCOs) Diets

By Kyle J. Norton

Approximately half of women with polycystic ovary syndrome (PCOs) are either obese or overweight. Polycystic ovary syndrome (PCOS) is a common endocrine disorder affecting 5% to 10% of women worldwide.

1. High Protein Diet with Low-Glycemic-Load Hypocaloric Diet
Diet with 30% of protein is now considered reasonable, high protein diet is the term reserved for consumption of 50% or more.
Suggestions in linking High Protein Diet with Low-Glycemic-Load Hypocaloric Diet to control and combat polycystic ovary syndrome (PCOS) have drawn attention in scientific community over last decade. It may be due to its effect in reduced appetites and calorie intake. But epidemiological studies focusing the benefit of diets in treating obese and overweight patients have produced an inclusive results. The National Nutrition and Food Technology Research Institute showed that both composition of hypocaloric and hypocaloric diet lead to significantly  reduced body weight and androgen levels.  Compared with a conventional diet, the combination of high-protein and low-glycemic-load foods and Hypocaloric diett also found to be effective in enhanced insulin sensitivity and decreased hsCRP level (1). But the alternation of metabolic rate of hypocaloric diet  in glucose utilization and decreased antioxidant defenses, in some cases may result in life-threatening(8a).

2. Hypocaloric diet
 Comparison with Metformin in the same subjects, hypocaloric(low calories) diet showed a reduction of 5-10% of weight on markers of insulin resistance with  equal efficacy with Metformin in decreasing serum hs-CRP levels(2) and improving inflammatory biomarkers and adipokines independently of dietary composition(3). In a 20 weeks of a high-protein energy-restricted diet to evaluate the Markers of endothelial dysfunction, including elevated markers of endothelial dysfunction, presented in overweight and obese women with polycystic ovary syndrome, showed an significant weight loss, improved testosterone, sex hormone-binding globulin and the free androgen index (FAI) and insulin resistance(4). Sibutramine(the hydrochloride monohydrate salt) removed from the market because of the concerns of risk of heart attack and stroke, in a comparison test with hypocaloric diet, showed a significant weight loss in overweight and obese women with PCOS and improvement in hyperandrogenemia and insulin sensitivity after 6 months of treatment(5). Clomiphene citrate (CC) used conjunction with hypocaloric diet with structured exercise training (SET) after 6 weeks in overweight and obese CC-resistant PCOS patients, enhanced the probability of ovulation under CC treatment, through a significant improvement in clinical and biochemical androgen and insulin sensitivity indexes(6).
Comparison of  a hypocaloric low-fat diet with those of a very low carbohydrate diet, showed the positive effects in both diets in significant improvements in BMI, WC, and menstrual function and induced weight loss through targeting both the menstrual dysfunction and risk factors for long-term morbidity associated with PCOS in adolescents(7). Short-term hypocaloric diet including high protein (HP: 30% protein, 40% carbohydrate, and 30% fat) or high carbohydrate (HC: 15% protein, 55% carbohydrate, and 30% fat) showed a significant weight loss reduction and  improvement in their reproductive and metabolic abnormalities with no increased benefit to a high-protein diet(8).
Some researchers suggested that Hypocaloric (low-calorie) diets can alter your metabolic rate in glucose utilization and decreased antioxidant defenses, in some case may result in life-threatening(8a).

3. Low-carbohydrate diet
  A high-fat, adequate-protein, low-carbohydrate diet has been used in medicine primarily to treat difficult-to-control (refractory) epilepsy in children with purpose to induce the body to burn fat other than carbohydrate. In a women 24 weeks study with  limit carbohydrate intake to 20 grams or less per day for women diagnosed with PCOs, showed non-significant decreases in insulin, glucose, testosterone, HgbA1c, triglyceride, and perceived body hair but improvement in weight, percent free testosterone, LH/FSH ratio, and fasting insulin in women with obesity(9). According to the University of Padova study, "Epidemiological studies over last decade or so has provided evidence of the therapeutic potential of ketogenic diets in many pathological conditions, such as diabetes, polycystic ovary syndrome, acne, neurological diseases, cancer and the amelioration of respiratory and cardiovascular disease risk factors"(10). Some researchers insisted that the presence of high levels of insulin in the blood causes unnecessary water retention in the body(10a), the diet may produce a short term effect through eliminating excess body fat but may cause dehydration as an early-onset complication(10b)

4. Low glycemic index diet
Glycemic index diet originally is developed to help improve blood sugar control in diabetes by choosing foods Low-GI foods (55 and under) for steadier rise in blood sugar. In a Twenty-six participants recruited at baseline, 22 commenced and 21 participants completed the low-GI dietary intervention phase, low glycemic diet improved insulin sensitivity, changes of lipids(11). Comparison of low glycemic index with a conventional healthy diet in overweight and obese premenopausal women, low glycemic index attendants showed to improve more in glucose tolerance through oral-glucose-tolerance test (ISI(OGTT)), menstrual cyclicity, with serum fibrinogen concentrations significant differences between diets(12). Researchers also suggested that longer term compliance needs more evaluation in subsequent studies to reduced long term health risks to women with PCOS on a low GI diet(13). In comparison of low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus, some researchers suggested that the diet containing fewer carbohydrates, the low-carbohydrate, ketogenic diet, was more effective for improving glycemic control than the low glycemic diet(12a).

5. High-protein diet
High-protein diet is a diet mostly recommended for people who want to build muscle and lose fat. A comparison of a high protein (HP) and a normal protein (NP) diet on patients with polycystic ovary syndrome (PCOS) in 8-week randomized trial, showed a significantly reduced body weight, body mass index (BMI), waist circumference, percent of body fat,  decreased total testosterone in PCOs(14).  In fact, increased dietary protein-to-carbohydrate ratios showed no differences in testosterone, sex hormone-binding globulin, and blood lipids between the groups after 6 months, but adjustment for weight changes led to significantly lower testosterone concentrations in the standard-protein (SP) diet group, according to the University of Copenhagen(15). Unfortunately, some studies showed that consumption of HP diets may cause alterations in renal health status and some metabolic parameters(15a) and reduce the level of osteocalcin(15b)

7. High monounsaturated fat diet
High monounsaturated fat diet is a diet high in monounsaturated fatty acids (HMUFA)  for  a replacment of daily intake of bad fat. In a comparison of Carbohydrate-restricted diets high in either monounsaturated fat or protein, showed that magnitude of weight loss was smaller in the LF-HP group than in the HF-SP(16). The Mediterranean diet, a High monounsaturated fat diet is characterized by a high intake of olive oil, plant products, fish and seafood; a low intake of dairies, meat and meat products; and a moderate ethanol intake, but unfortunately, exploring the relationship between the Mediterranean diet and overweight/obesity is complex with inclusive results. Some studies indicated a significantly related to less overweight/obesity or more weight loss but many found no evidence of this association(16a).

8. Low fat diet 
Low fat diet restricts consumption of fat and stresses foods high in carbohydrates, mostly recommended to patients with some gallbladder conditions. Comparison of hormonal and metabolic markers after a high-fat, Western meal versus a low-fat, high-fiber meal in women with polycystic ovary syndrome, showed a reduction of free testosterone within 2 hours after both meals, however, the levels of testosterone remained below premeal values for 4 hours after the isocaloric low-fat, high-fiber meal (HIFIB) meal and 6 hours after the a high-fat, Western meal (HIFAT) meal. Levels of glucose was higher for 1 hour after the HIFIB meal compared with the HIFAT meal. DHEAS decreased 8%-10% within 2-3 hours after both meals, then increased during the remainder of the study period. Cortisol decreased during the 6-hour period after both meals(17). Suggestion of individuals on a low-fat vegan must ensure adequate intakes of  of vitamin D, vitamin K, folic acid, calcium, magnesium, zinc, vitamin B12, phosphorous, and selenium(17a).

Taking all together, there are subtle differences but correlation between diets, a monounsaturated fat-enriched diet induced greater weight loss, a low-glycemic index diet enhanced menstrual regularity, a high-carbohydrate diet increased free androgen index, a low-carbohydrate or low-glycemic index dietgreater reductions in insulin resistance, fibrinogen, total testosterone, and high-density lipoprotein cholesterol, a low-glycemic index diet improved quality of life, a high-protein diet.improved depression and self-esteem for a high-protein diet. Maximize weight loss control is important for women with PCOS regardless of dietary composition which should target all overweight women with PCOS through reducing calories with adequate nutritional intake and healthy food choices irrespective of diet composition(18).

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Posted by kyle J. Norton

30 minutes of watching this video could mean the difference between life or death for you!

Yes. it's that serious! If you don't get your body in pH balance, disease can and will affect you.

Watch this short video that explains what pH is all about, what it does and how to get in balance. You owe it to yourself! 30 mins could save you having to face illness & disease!


https://attendee.gotowebinar.com/recording/5533282731173228546

Excess weight, pain and many other health issues are linked to being too acidic.

Sign up for this short video to find out more info:
http://ow.ly/zhvLc

One of the Dirtiest Foods, and You Probably Eat It Several Times a Week!

Factory Farmed Chicken May Be Cheap, But the Ultimate Price You Pay Is High!

By Dr. Mercola

Demand for food at cheaper prices has dramatically altered the entire food chain. Today, food production revolves around efficiency—the ability to produce more for less.
This mindset has significant ramifications for both animal and human health, and the environment.
Today, nearly 65 billion animals worldwide, including cows, chickens, and pigs, are crammed into confined animal feeding operations known as CAFOs. These animals are imprisoned and tortured in crowded, unhealthy, unsanitary, and cruel conditions.
As noted by the Cornucopia Institute, the price of chicken has dropped dramatically over the past few decades, becoming the cheapest meat available in the US. As a result, consumption has doubled since 1970.
Seeing how chicken is supposed to be a healthy source of high-quality nutrition, the fact that it has become so affordable might seem to be a great benefit. But there's a major flaw in this equation. As it turns out, it's virtually impossible to mass-produce clean, safe, optimally nutritious foods at rock bottom prices.

CAFOs Are Hotbeds for Disease

A typical poultry CAFO measuring 490 feet by 45 feet can hold at least 30,000 chickens or more. Animal Welfare Guidelines permit a stocking density that gives each full-grown chicken an amount of space equivalent to an 8.5-inch by 11-inch piece of paper.
An example of a poultry CAFO can be seen in the video above. It's a short clip from the film Food Inc. Sickness is the norm for animals raised in these CAFOs—the large-scale factory farms on which 99 percent of American chickens come from.
These animals are also typically fed genetically engineered (GE) corn and soybeans, which is a far cry from their natural diet of seeds, green plants, insects, and worms.
This unnatural diet further exacerbates disease promulgation. Processing byproducts such as chicken feathers and other animal parts can also be added to the feed.
To prevent the inevitable spread of disease from stress, overcrowding, lack of vitamin D (as CAFO chickens may never see the light of day), and an unnatural diet, the animals are routinely fed antibiotics (hormones, on the other hand, are not permitted in American-raised chickens).
Those antibiotics pose a direct threat to human health, and contaminate the environment when they run off into lakes, rivers, aquifers, and drinking water. According to a landmark "Antibiotic Resistance Threat Report" published by the CDC, two million Americans become infected with antibiotic-resistant bacteria each year, and at least 23,000 of them die as a direct result of those infections.
Research suggests you have a 50/50 chance of buying meat tainted with drug-resistant bacteria when you buy it from your local grocery store. In some cases, the risk may be even greater.
Last year, using data collected by the federal agency called NARMS (National Antimicrobial Resistance Monitoring System), the Environmental Working Group (EWG) found antibiotic-resistant bacteria in:

• 81 percent of ground turkey
• 69 percent of pork chops
• 55 percent of ground beef
• 39 percent of raw chicken parts

Despite the well-documented health and environmental hazards, most consumers are still unaware that well over 90 percent of all chicken meat and eggs sold in the US come from CAFOs.
Most people are also unaware that these cheap CAFO foods are very different, from a nutritional standpoint, from animals raised on pasture, and that while they may be inexpensive at the checkout line, there are significant hidden costs associated with this kind of food production.

The Hidden Cost of Cheap Chicken

As discussed in the featured article, the hidden costs of cheap factory farmed chicken can be divided into three categories:

• Ethical costs: Research has shown that chickens are not only quite smart, they experience suffering just as animals higher up in the food chain—including you.
"Chickens have nervous systems similar to ours, and when we do things to them that are likely to hurt a sensitive creature, they show behavioral and physiological responses that are like ours.
When stressed or bored, chickens show what scientists call 'stereotypical behavior,' or repeated futile movements, like caged animals who pace back and forth," Cornucopia writes.

• Environmental costs: CAFOs are notorious for producing massive amounts of offensive waste that disturbs and pollutes the local ecosystem.
The featured article references a number of areas in which residents are battling nauseating odors and infestations of flies, rats, mice, intestinal parasites, and other disturbing health effects. As stated by Cornucopia:
"Tyson produces chicken cheaply because it passes many costs on to others. Some of the cost is paid by people who can't enjoy being outside in their yard because of the flies and have to keep their windows shut because of the stench. Some is paid by kids who can't swim in the local streams. Some is paid by those who have to buy bottled water because their drinking water is polluted. Some is paid by people who want to be able to enjoy a natural environment with all its beauty and rich biological diversity.
These costs are, in the terms used by economists, 'externalities' because the people who pay them are external to the transaction between the producer and the purchaser... In theory, to eliminate this market failure, Tyson should fully compensate everyone adversely affected by its pollution. Then its chicken would no longer be so cheap."

• Human health costs: Besides the health ramifications suffered by those who happen to live near a CAFO and are exposed to the environmental contamination caused by these factory farms, cheap CAFO chicken and eggs are also taking a hidden toll on your health when you eat them.
In part because their nutrition is inherently inferior; in part because they're contaminated with antibiotics; and in part because they raise your risk of contracting a foodborne illness. Most recently, Foster Farms and Kirkland chicken brands issued recalls for Salmonella contamination that has affected hundreds of consumers across America since March 2013.
Recalled items have "use or freeze by" dates ranging from March 17, 2014 to March 31, 2014. The identifying plant marks on the recalled products are P-6137, P-6137A, or P-7632. You can find this plant mark inside the USDA mark of inspection. One of Foster Farms' processing plants was also shut down by government mandate after cockroaches were discovered during a Food Safety inspection. And last fall, yet another of its plants were threatened with closure due to the presence of Salmonella contamination.

Follow Safe Handling Instructions for Raw Chicken

Your risk of foodborne illness is magnified if you fail to follow safe handling instructions. For example, washing your chicken increases your risk of food poisoning, as it allows dangerous campylobacter bacteria to spread. As reported by Fox News:

"When washed, campylobacter from raw chicken can be transferred into water droplets, which may splash onto neighboring surfaces, hands, clothing, and cooking utensils. If the campylobacter bacteria are ingested directly or via unwashed cutting boards and utensils, they can cause campylobacteriosis, characterized by symptoms such as diarrhea, abdominal pain, cramping, and fever."

Another important safety tip is to designate separate cutting boards for meat and vegetables. Do not cut vegetables on the same cutting board you just used to prepare your chicken (or other meats). Besides avoiding cross contamination in your kitchen, also make sure you cook the chicken thoroughly, to kill off any potentially harmful bacteria.

The Case Against Factory Farmed Foods

CAFOs represent a corporate-controlled system characterized by large-scale, centralized, low profit-margin production, processing, and distribution systems. It's important to realize that the factory farm system is NOT a system that ensures food safety and protects human health. On the contrary, it makes the food system far more vulnerable to pathogenic contaminations that have the capacity to kill—both the livestock, and the people who eat them.
For example, over the past year, nearly 10 percent of the entire swine population in the US has been wiped out by a highly lethal virus called Porcine Epidemic Diarrhea virus (PEDv), which has been—at least in part—traced back to pig's blood used in piglet feed. In this case, the virus does not affect humans. But it's a valuable demonstration of how fragile the system becomes when you veer too far from the natural order of things.
Besides everything mentioned already, the factory feeding model also involves the mixing of animal parts (in this case, blood) from a large number of animals, which is then fed to large numbers of animals—the meat from which in turn are again mixed together in large processing plants, before it's ultimately sold in grocery stores across the nation. All this mixing and cross-contamination allows for pathogens to contaminate huge amounts of food products, and is the reason why a single food contamination can spread so far and wide, affecting people across multiple states.
Processing plant (i.e. plants where meat is cut or milk is pasteurized, for example) are primary culprits when it comes to the spread of pathogens. Due to regulations, traditional farmer-to-consumer practices have been outlawed. Now processors run the show and cut out the farmer's share, which has decimated small farmers and created this industrialized, disease-promoting mess.

Small-Scale Farming Makes for Far Safer Food

The weaknesses of the factory farm model are usually overlooked during food safety discussions. Instead, small-scale raw food producers—and raw dairy producers in particular—are targeted and vilified as sources of dangerous pathogens that threaten human health. Such attacks are completely out of order and do nothing to improve food safety on the whole, as the PRIMARY sources of pathogenic contamination actually originate in CAFOs, large-scale butchering and processing plants, and processed food manufacturing plants, where multiple ingredients are mixed together.
For example, late last year, Chobani Greek yoghurt was recalled following reports of gastrointestinal illness. The yogurt, which is pasteurized and not raw, was found to be contaminated with a fungus called Murcor circinelloides. In 2011, Cargill recalled a whopping 36 million pounds of ground turkey after an antibiotic-resistant strain of Salmonella in the meat was linked to 107 illnesses and one death.
Remarkably, as explained in a previous Food Safety News article, a large-scale meat producer can have 50 percent of its samples test positive for Salmonella, and still get the green light of approval from the USDA! When it hits 51 percent contamination, the meat is tagged "unsafe." But even at that point, USDA testing simply continues until illness is reported. This is factory farmed food safety for you...
Meanwhile, a small organic farmer will notice a health problem with an animal in his herd long before it gets sent for slaughter, and he can then treat that individual animal as necessary. And, should a pathogenic outbreak occur on a farm, the risk of public exposure is limited by the fact that the animal products are sold locally; they're not shipped long distances and mixed in with others. This is why a food borne outbreak on an organic farm may affect one or two people, whereas an outbreak originating from a processing plant can affect hundreds, or even thousands. One pasteurized milk contamination sickened 200,000 people!

Organic, Pastured Chicken Is Your Best and Safest Alternative

If food safety, optimal nutrition and disease prevention really matters, the way forward is to shift into a socially responsible, small-scale system where independent producers and processors focus on providing food for their local and regional markets. This alternative produces high-quality food, and supports farmers who produce healthy, meat, eggs, and dairy products using humane methods. And it's far easier on the environment.
True free-range chickens and eggs come from hens that roam freely outdoors on a pasture, where they can forage for their natural diet, which includes seeds, green plants, insects, and worms. Keep in mind that when it comes to labels such as "free-range" and "natural," there are loopholes that allow the commercial egg industry to call eggs from their industrial egg laying facilities "free-range," so don't be fooled.
By far, the vast majority of food at your local supermarket comes from these polluting, inhumane farm conglomerations. If you want to stop supporting them, you first need to find a new place to shop. Your best source for pastured chicken (and fresh eggs) is a local farmer that allows his hens to forage freely outdoors. If you live in an urban area, visiting a local farmer's market is typically the quickest route to finding high-quality chicken and eggs. Again, free-range pastured chickens should be allowed outside, and to eat insects. To see how this looks in the real world, please watch my video below with farmer Joel Salatin.

Take Control of Your Health by Joining the Real Food Movement

If you really want to be sure your food is healthy and safe, it would be best to avoid grocery stores as much as possible, as conventionally-raised livestock, including chickens, are far from ideal. The more we all make it a point to only buy food from a source we know and trust, the faster factory farming will become a shameful practice of the past. Farmers and lovers of real food show us that change is possible. Here are a few suggestions for how you can take affirmative action to protect your and your family's health:

1. Buy local products whenever possible. Otherwise, buy organic and fair-trade products.
2. Shop at your local farmers market, join a CSA (Community Supported Agriculture), or buy from local grocers and co-ops committed to selling local foods. The following organizations can help you locate farm-fresh foods in your local area that has been raised in a humane, sustainable manner:
• Local Harvest -- This Web site will help you find farmers' markets, family farms, and other sources of sustainably grown food in your area where you can buy produce, grass-fed meats, and many other goodies.
• Farmers' Markets -- A national listing of farmers' markets.
• Eat Well Guide: Wholesome Food from Healthy Animals -- The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.
• Community Involved in Sustaining Agriculture (CISA) -- CISA is dedicated to sustaining agriculture and promoting the products of small farms.
• FoodRoutes -- The FoodRoutes "Find Good Food" map can help you connect with local farmers to find the freshest, tastiest food possible. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you.
3. Support restaurants and food vendors that buy locally produced food.
4. Avoid genetically engineered (GMO) foods. Buying certified organic ensures your food is non-GM.
5. Cook, can, ferment, dry, and freeze. Return to the basics of cooking, and pass these skills on to your children.
6. Grow your own garden, or volunteer at a community garden. Teach your children how to garden and where their food comes from.
7. Volunteer and/or financially support an organization committed to promoting a sustainable food system.
8. Get involved in your community. Influence what your child eats by engaging the school board. Effect city policies by learning about zoning and attending city council meetings. Learn about the federal policies that affect your food choice, and let your congressperson know what you think.
9. Spread the word! Share this article with your friends, family, and everyone else you know.

How To Check Your pH Balance

 From the Budwig Center Blog 

Too few people fully understand the significance of maintaining a good pH balance in their body systems. The closest many people come to being aware of the existence of pH are swimming pool, and swimming pool service technicians.
If the pH balance of a pool is low, it means that the water has become too acidic, and the result for bathers is sore, burning eyes and noses, dry itchy skin, and swimwear that that loses its elasticity and becomes bleached.
The opposite condition, (i.e. water with a high pH balance, meaning that it has become too alkaline) has similar effects on the human body.




But when your body system pH levels get out of balance, the result can be even more drastic because it affects your immune system.
It is a scientifically proven fact that when your body pH levels become too acidic (a condition known as acidosis), you are much more susceptible to falling ill.
It’s all about looking after your body’s internal environmental condition. By providing a clean environment for your body cells, you are giving them the very best protection against becoming diseased, and remember, all illness starts at cellular level.

 

How To Test Your pH Levels 
In order for your body to have a healthy pH balance, it should measure 7.4 on the pH scale. But how do you go about measuring it?
Well in actual fact it couldn’t be easier.
All you need to do is to obtain a testing kit from your local pharmacy or, if you prefer, you can buy them online. The kit consists of a set of small pH balance test strips. All you need is a small sample of either saliva or urine.
You then take 1 test strip and dip the end in the body solution you have chosen to test. The end of the strip which has been immersed will then change colour. Next, simply take your test strip and compare it to the colour chart that is also a part of the kit you bought.
The colour chart is coded with the pH levels that correspond to the various shaded colours. Whilst these tests are not the most accurate way of measuring your body’s pH levels, (you should go to your doctor and arrange a blood test for spot-on accuracy), they will at least give you a more than good indication of where your level lies.
When testing your saliva or urine you will need to be aware that they will give different readings as both solutions are produced in different ways and have different optimum ranges.
Let’s take saliva first. The natural optimum reading for saliva is 7.5, which means that your body is slightly alkaline – perfect! Please note however, that you should wait until 2 hours after eating or drinking to carry out your test.
Also, to get the best view of how your body is performing, you should do three tests throughout the day. Simply spit into a spoon, dip the test strip in the spittle, wait a few seconds, and then simply match it up to the colour swatch.

When To Test Your pH Levels
When testing your urine, follow these simple instructions.
You should do a urine test first thing in the morning shortly after you get up.
Collect a small sample of urine in a cup and dip in the test strip.
Once again, wait a few seconds and offer the test stick up to the colour swatch.
Just be aware that urine is more acidic first thing in the morning, therefore a normal reading would be around 6.5 being the first reading of the day. If you do it two hours after breakfast it should be more in the range of 7.4
Your diet will significantly affect your body’s pH levels. As you might well expect, the bad foods, (Burgers, chips, Cola, chocolate, sweets etc.), are so-called “acid” foods and will raise the acid level in your blood, whereas the good foods, (fresh produce, green leafy vegetables, salads, nuts etc.), are alkaline foods and will help maintain a more alkaline aligned pH level.
Given how important your pH levels are, and how simple and inexpensive the pH balance test kits are, you should be sure to test yourself from time to time to ensure that your system is not too acidic.
A carefully balanced pH state is your best way of avoiding illness. Check it out now!
Image courtesy of Ryochiji on Flicker

Is Dairy Bad For You, or Good? The Truth!

Dairy products are controversial these days.

They are cherished by the health organizations as an essential food for bone health.
But other experts disagree and think that dairy is harmful and should be avoided.
Of course, not all dairy products are the same.
They vary greatly, depending on how the cows were raised and how the dairy was processed.
Also, as it is with most things in nutrition, the ultimate health effects depend on the individual.

Is it “Natural” to Eat Dairy?

One common argument against dairy products is that it is “unnatural” to consume them.
This makes sense… humans are the only species that consumes milk in adulthood and certainly the only species that consumes the milk from another animal.
Of course, the biological purpose of cow’s milk is to feed a rapidly growing calf. Humans aren’t calves… and adults usually don’t need to grow.
Before the agricultural revolution, humans only drank mother’s milk as infants. They didn’t consume dairy as adults… one of the reasons dairy is excluded on a blood type diet.
Therefore, it doesn’t make sense from an evolutionary perspective that dairy is “needed” for optimal health.
That being said, people in some areas of the world (blood type A & B) have been eating dairy for thousands of years and there are many studies that document how the genes have changed to accommodate dairy products in the diet
The fact that some of us are genetically adapted to eating dairydoes not mean that we can all consume it.

Bottom Line: Humans are the only species that consumes milk in adulthood, as well as the milk from another animal. Dairy was not consumed until after the agricultural revolution which created blood types A & B.

About 3/4 of The World is Intolerant to Lactose

The main carbohydrate in dairy is lactose, a “milk sugar” that is made of the two simple sugars glucose and galactose.
When we’re infants, our bodies produce a digestive enzyme called lactase, which breaks down lactose from mother’s milk. But many people lose the ability to do that in adulthood.

In fact, about 75% of the world’s population is unable to break down lactose as adults, a phenomenon called lactose intolerance.
This photo shows how common lactose intolerance is in different parts of the world:
Photo source.
As you can see from the photo, lactose intolerance is rare in North America, Europe and Australia, but very common in Africa, Asia and South America.
People who are lactose intolerant have digestive symptoms when they consume dairy products. This includes nausea, vomiting, diarrhea and related symptoms.
However, keep in mind that lactose intolerant people can sometimes consume fermented dairy (like yogurt) or high-fat dairy products like butter.
Some people can also be allergic to other components in milk, like the proteins. This is fairly common in children, but rare in adults.

Bottom Line: About 3/4 of the world is intolerant to lactose, the main carbohydrate in dairy products. Most people who are of a North European ancestry can digest lactose without problems.

Dairy Can be Quite Nutritious

Dairy products are very nutritious.
The milk contains all the proteins, fatty acids and micronutrients needed to nurture a growing calf.
Given that human muscles, cells and organs are similar to a calf’s, it makes sense that dairy products are also a good source of nutrients for humans.
A single cup (244 grams) of milk contains:

• Calcium: 276mg (28% of the RDA).
• Vitamin D: 24% of the RDA.
• Riboflavin (B2): 26% of the RDA.
• Vitamin B12: 18% of the RDA.
• Potassium: 10% of the RDA.
• Phosphorus: 22% of the RDA.
• It also contains decent amounts of Vitamin A, Vitamins B1 and B6, Selenium, Zinc and Magnesium.

This is coming with 146 calories, 8 grams of fat, 8 grams of high quality animal protein and 13 grams of carbs.
Calorie for calorie, whole milk is actually quite nutritious. It contains a little bit of almost everything we need.
Of course… there are many different types of dairy. Fatty dairy products like cheese and butter have a nutrient composition that is quite different from milk.
The nutrient composition also varies depending on what the cows ate and how they were raised, especially when it comes to the fatty components.
The composition of dairy fat is actually very complex, it consists of hundreds of different fatty acids. Many of the fatty acids are bioactive and can have powerful effects on health.
Cows that are raised on pasture and fed grass have more Omega-3 fatty acids and up to 500% more Conjugated Linoleic Acid..
Grass-fed dairy is also much higher in fat soluble vitamins, especially Vitamin K2, a nutrient that is incredibly important for regulating calcium metabolism and has major benefits for both bone and heart health.
Keep in mind that these healthy fats and fat-soluble vitamins are not present in low-fat or skim dairy products, which are often loaded with sugar to make up for the lack of flavor caused by removing the fat.

Bottom Line: Milk is quite nutritious, but the nutrient composition varies between the different types of dairy. Dairy from grass-fed or pasture raised cows contains more fat soluble vitamins and beneficial fatty acids.

Dairy is a Superfood For Your Bones

Calcium is the main mineral in bones and dairy is the best source of calcium in the diet.

Therefore, it only seems logical that dairy has benefits for bone health.
In fact, most mainstream health organizations recommend that people consume 2-3 servings of dairy per day, in order to get enough calcium for the bones.
But many experts don’t think this is a good idea because countries where dairy consumption is low often have low rates of osteoporosis, while countries that consume lots of dairy (like the U.S.) often have high rates of osteoporosis.
However… this does NOT mean that dairy causes osteoporosis… there are many other differences between these countries.
Actually, dairy is one of the things that mainstream nutrition gets right.
The great majority of evidence shows that dairy improves bone density, reduces osteoporosis and lowers the risk of fractures in the elderly).

Also, let’s not forget that dairy contains more than just calcium. It also provides many other nutrients that are highly beneficial for bone health, including protein, phosphorus and (in the case of grass-fed, full-fat dairy) Vitamin K2.

Bottom Line: Numerous studies show that dairy products have clear benefits for bone health. They improve bone density in the young and lower the risk of fractures in the elderly.

Full-Fat Dairy is Associated With a Lower Risk of Obesity and Type 2 Diabetes

Full-fat dairy has some benefits for metabolic health.
Despite being high in calories, consumption of full-fat dairy is actually linked to a reduced risk of obesity.
In a review that looked at 16 studies, 11 of them showed that full-fat dairy was associated with reduced obesity, but none of them found such an effect for low-fat dairy.
There is also some evidence that dairy fat can reduce the risk of diabetes.
One observational study from Harvard researchers looked at the amount of trans-palmitoleic acid (a dairy fat) people had floating around in their bloodstream.
In this study, those who consumed the most full-fat dairy had less belly fat, less inflammation, lower triglycerides, improved insulin sensitivity and a 62% lower risk of type 2 diabetes.
Several other studies show that full-fat dairy is associated with a reduced risk of diabetes, but a number of studies show no association.

Bottom Line: Several studies show that full-fat dairy products are linked to a reduced risk of obesity and type 2 diabetes, but other studies find no effect.

Dairy May Protect Against Heart Disease… But it Depends on The Type

Conventional wisdom dictates that dairy should raise the risk of heart disease because it is high in saturated fat.
However, the saturated fat myth has been debunked in recent years.
There really is no link between saturated fat consumption and heart disease… at least not for the majority of people.
It also seems that the effects of dairy on heart disease risk varies between countries, probably depending on how the cows are raised and fed.
The Nurses Health Study, a major epidemiological study in the U.S., found that dairy fat was linked to an increased risk of heart disease.
However, many other studies show that full-fat dairy has a protective effect, on both heart disease and stroke.
One review of 10 studies, most of which were using full-fat dairy, showed that milk was linked to reduced risk of stroke and cardiac events. There was also a trend towards a reduced risk of heart disease, but it wasn’t statistically significant.
In countries where cows are largely grass-fed, full-fat dairy is associated with major reductions in the risk of heart disease and stroke.
For example, one study in Australia (where cows are mostly grass-fed) showed that those who consumed the most full-fat dairy had a whopping 69% lower risk of heart disease.
This is probably related to the high vitamin K2 content of grass-fed dairy products, but there are also studies showing that dairy can improve other risk factors… such as blood pressure and inflammation.).

Bottom Line: Studies on dairy and heart disease have led to conflicting results. In countries where cows eat mostly grass, full-fat dairy products are associated with major reductions in heart disease risk.

Dairy, IGF-1, Acne and Prostate Cancer

Dairy is known to stimulate the release of insulin and IGF-1 (Insulin-like Growth Factor 1).
This may be the reason that dairy consumption is linked to increased acne.
But these hormones are also believed to increase the risk of certain cancers.
Of course, there are many different types of cancer and the relationship between dairy and cancer is quite complex.
Some studies suggest that dairy is linked to a reduced risk of colorectal cancer, but an increased risk of prostate cancer.
The association with prostate cancer is actually pretty weak and inconsistent. Some studies show up to a 34% increased risk, but other studies find no effect.
Keep in mind that increased insulin and IGF-1 aren’t all bad. If you’re trying to gain muscle and strength, then these hormones can provide clear benefits.

Bottom Line: Dairy can stimulate the release of insulin and IGF-1, leading to increased acne and a higher risk of prostate cancer in some studies. However, dairy seems to be protective against colorectal cancer.

The Best Types of Dairy

The best dairy products are full-fat, from cows that are grass-fed and/or raised on pasture.

They have a much better nutrient profile, including more of beneficial fatty acids and more fat soluble vitamins, particularly vitamin K2.
Fermented dairy products like yogurt and kefir may be even better. They contain probiotic bacteria that can have numerous health benefits.
A lot of people also swear by raw dairy products. That is, dairy from milk that hasn’t been pasteurized… a process that may have some adverse effects on the taste and nutrient composition of the milk.
It seems clear that consuming raw milk isn’t nearly as risky as some people make it out to be.

Take Home Message

When it comes to dairy, there are no good answers that apply across the board. The health effects seem to vary greatly between individuals.
Some people tolerate dairy just fine, others have mysterious symptoms when they consume it and yet others can’t tolerate conventional dairy but feel awesome with raw dairy products.
I personally tolerate dairy and eat a lot of organic, grass-fed yogurt. I frequently use butter with my meals and also eat cheese occasionally. I don’t drink milk… but only because I’ve never really gotten into the habit of it.
If you tolerate dairy products and enjoy them, then by all means eat dairy. There certainly is no compelling evidence that people should avoid it and quite a bit of evidence of benefits.
Just make sure to choose quality dairy… preferably grass-fed/pasture-raised and full-fat.
Low-fat dairy (which is often loaded with sugar) seems to be a bad choice overall… the main metabolic benefits of dairy are due to the fatty components.

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Kris Gunnars

This post was generously contributed by Kris Gunnars of Authority Nutrition. a site that helps people make informed decisions about their health based on the best scientific evidence available.
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10 ways to alkalize your body for more energy and vitality

Excess weight, pain and many other health issues have been linked to being too acidic. Making your body more alkaline (the opposite of acidic) is easy. 

Here are 10 ways to alkalize your body for more energy and vitality:

1. Start your day with a large glass of water with the juice of a whole, freshly-squeezed lemon. While lemons may seem acidic, they have the opposite effect on your body and results in counteracting over-acidity.

2. Go for a brisk walk or some other exercise. Exercise helps move acidic waste products so your body can better eliminate them.

3. Breathe deeply. Ideally, choose a spot that has fresh, oxygen-rich air.

4. Drink an almond milk and berry smoothie with added superfoods, like spirulina, chlorella, or other greens. Choose almond milk over cow’s milk, since dairy is acid-forming.

5. Eat lots of large green salads tossed in lemon juice and olive oil.
Greens are among the best sources of alkaline minerals, like calcium.

6. Snack on raw, unsalted almonds. Almonds are packed with natural alkaline minerals like calcium and magnesium, which help to balance out acidity while balancing blood sugar.

7. Go meat-free for a day… or longer if you like. The metabolism of meat leaves an acidic residue.

8. Skip sugar-laden dessert or sweet drinks. Sugar is one of the acidic foods we consume.
You need over 30 glasses of neutral water just to neutralize the acidity of ONE can of cola.

9. Add more green, red & yellow veggies to your diet. Sweet potatoes are a better choice than white potatoes. Asparagus, squash, peppers, and other vegetables are excellent choices.

10. Add more beansprouts to your daily diet. They are extremely alkalizing and supercharged with nutrients and energy-boosting enzymes.

Subscribe to our free webinar covering the reasons why alkalizing is SO important to your health Thursday July 24th at 8pm BST https://attendee.gotowebinar.com/register/5204229687132517377

How to tackle mosquitoes naturally!

Natural Insect Repellents

From Dr D'Adam's personalized Living Newsletter Vol 11, Number 07 July 201

CATNIP - You can drive cats wild and make mosquitoes run in terror, according to research at Iowa State University, which found that the essential oil found in the herb catnip is about 10 times more effective than DEET (Common mosquito repellent) in repelling mosquitoes. CITRONELLA - the old standby. Use only pure essential oil of citronella - not fragrance oil. Oils purchased in bulk for burning are not adequate for applying topically to your skin. For your skin it is best to get a high quality citronella essential oil from a natural food store. While it's not as effective as catnip, it's still a good option. GARLIC - eat lots of fresh garlic - mosquitoes can't stand the stuff. LAVENDER - essential oil smells great and is a commonly used and effective mosquito repellent. It's best diluted in a carrier oil like apricot kernel, sweet almond, or coconut oil. If you can find organic soy oil, it is also a good option since it also keeps mosquitoes at bay. NEEM OIL or neem seed oil - According to a study by the US National Research Council neem oil is more effective than DEET. The results were confirmed by scientists at the Malaria Institute in India and in research cited in the Journal of the American Mosquito Control Association. Neem is a plant that grows in India. ORGANIC SOY OIL - Research cited in The New England Journal of Medicine found that repellents made of soybean oil are just as effective as DEET-containing repellents. Soy oil is inexpensive and easy to find, making it an excellent choice. In addition, it is an excellent body moisturizer. As an aside, research shows that an ingredient in soy can slow the growth of body hair when applied topically. Choose organic soy oil if possible since many soy crops are now genetically modified. LOTUS (Nelumbo nucifera) - New research published in the Asian Pacific Journal of Tropical Medicine shows that lotus is an effective mosquito repellent and also helps kill mosquito larvae. Since lotus grows in water it is a good option as a natural repellent in backyard ponds and water features rather than something that is applied topically. BLACK PEPPER (Piper nigrum) - New research from the same study shows that an extract (the study used an alcohol extract but black pepper essential oil would probably work too) of black pepper is effective in repelling mosquitoes. Conclusion: Mix about 6 drops each of the essential oils of catnip, citronella, lavender, neem, and black pepper into a half cup of organic soy oil and store in a jar. Rub into skin before going outdoors. Always do a 24-hour skin test to be sure you don't have sensitivities to any of the oils.

DIY: Slow-Cooker Probiotic Greek Yogurt

DIY: Slow-Cooker Probiotic Greek Yogurt
By Sarah Wilson
July 6, 2014 4:23 AM EDT

When it comes to choosing a healthy yogurt the supermarket can be a minefield. Most “healthy” yogurts (in fact, most “healthy” dairy products) are chock full of sugar. Especially bad are the ones with a low-fat stamp splashed across the packet. When fat is removed from a product, sugar is added to make up for loss of flavor.
So how to get around it? Make your own yogurt, of course!
Here's a super simple recipe to get you started!
Slow-Cooker Probiotic Greek Yogurt
Makes about 4 cups of yogurt
Ingredients

• 8½ cups full-fat milk (preferably organic)
• ½ cup full-fat organic, natural yogurt with live cultures, at room temperature

Special equipment

• A slow cooker

Directions
Pour the milk into your slow cooker insert. Cover and cook on low for 2 1/2 hours. Allow mixture to sit for another 3 hours with the lid on.
Add yogurt to the milk and gently stir through, replace the lid. Wrap a bath towel around slow cooker and the lid. (Blocking out any light and keeping the cooker warm.) Leave the yogurt mixture in the slow cooker for 8-12 hours.
After 12 hours you will have slightly runny yogurt. Leave for a few hours longer if you want a thicker yogurt. For Greek-style yogurt, line a strainer with cheesecloth or with muslin. Place the strainer over a bowl (to catch excess whey) pour mixture into strainer and strain for at least one hour. The longer you strain, the thicker the yogurt will be.
Store in the fridge once desired consistency is achieved.
Tip: freeze the excess whey in ice cube trays and use for your next batch of yogurt. Simply remove from the freezer and allow to return to room temperature before adding to yogurt. Alternatively, add the whey to smoothies for a nice dose of probiotics.
Serving suggestions: sprinkle your yogurt with granola, cinnamon, brown rice syrup, cacao nibs or coconut flakes.
This recipe is from the new I Quit Sugar Slow Cooker Cookbook

How to Balance Your pH to Heal Your Body

How to Balance Your pH to Heal Your Body
By Marcus Julian Felicetti
September 24, 2012 6:57 PM EDT
 

Some health experts believe that our pH balance is extremely important, others say it is essential, there are a few who clearly state that it is a matter of life and death. The only people who don't emphasize the alkaline/acidity balance as central to health are quacks that peddle a pharmaceutical pill for every ill, a drug for every bug.


As a naturopath and yoga therapist for over a decade I can say that pH balance is a top priority when I am working one on one with my students. Since most people are too acidic, teaching them how to return to a slightly alkaline state is a major piece of the healing puzzle.

pH stands for power of hydrogen, which is a measurement of the hydrogen ion concentration in the body. The total pH scale ranges from 1 to 14, with 7 considered to be neutral. A pH less than 7 is said to be acidic and solutions with a pH greater than 7 are basic or alkaline. Our ideal pH is slightly alkaline - 7.30 to 7.45. You can test your pH levels regularly by using a piece of litmus paper in your saliva or urine first thing in the morning before eating or drinking anything.

By including pH balance in my approach to health and healing, through yoga and nutrition, I have seen repeatedly students bodies and minds rebuild on their own from all kinds of degenerative conditions that no one else was able to cure. I have found that addressing an over acidic system is fundamental to bringing the body back to vitality. As you will see it is key to balancing all other systems.

1. Digestive System - Most digestive disorders, such as indigestion, nausea, bloating, gastric reflux, are symptoms caused by excess acid in the gastric region and not enough alkaline minerals in the intestinal tract. If the alkaline minerals from enzyme rich foods are missing then the pancreas will become exhausted, and once the pancreas is exhausted, it loses the ability to decode the food and tell the body what to do with it. This will lead to a degenerative spiral of entropy where organs become confused and inflamed.

2. Circulatory System - Acidity is the principal cause of heart disease. It is well established that many fats are extremely important and essential for cardiovascular health. Good fats can actually help heal the inflammation that underlies arteriosclerosis. When the arteries thicken with plague it is not as a response to good fats, it is inflammation created by the internal acidic environment. The body responds to the acidity by lining the vessels with fatty plaques to prevent life-threatening leaks, which arrest imminent death, but strain the heart because the aperture for the blood to flow through is narrower. When the heart becomes completely exhausted, this is known as a heart attack.

3. Immune System - Acidic environments are breeding grounds for anaerobic pathogens whereas the high levels hydrogen of rich body fluids keep bad bacteria inactive. As the great scientist, Antoine Béchamp famously observed 'The germ is nothing, the terrain is everything.' Whether bad bacteria and pathogens incubate or remain dormant, all depends on the ratio of cellular pH. The germ theory is a narrow view that has been adopted by the current medical establishment, which conveniently relies on a profitable cut, burn, and poison approach to sickness. Surgery, radiation, and pharmaceutical drugs are an invasive approach that is ineffective because they works against the body's natural functions to heal itself, and it fails to address the underlying cause and only treats the symptoms.

4. Respiratory System - When the tissues and organs are overloaded by acidity the transport of oxygen is strangled. This suffocation means the cells cannot breathe properly. Every cell in our body needs to breathe new oxygen and to clear acidic carbon dioxide to function correctly. When the ratio of acidity is too high then wastes in the form of mucus and infections and viruses build up in our lungs, which leads to colds, bronchitis, asthma, etc.

5. Skeletal System - Arthritis is one of the most disabling diseases in developed countries. The word arthritis means "inflammation of the joint" and is used to describe pain, stiffness, and swelling in the joints. The two main form of arthritis are Rheumatoid and Osteoarthritis. Both forms are related to pH imbalance and accumulation of acid deposits in the joints and wrists. It is this accumulated acid that damages cartilage. When the cells that produce the lubricating synovial fluids and bursa fluids are acidic, this condition causes a dryness that irritates and swells the joints. When uric acid builds up it tends to deposit in the form of crystals, like broken glass in the feet, hands, knees and back. Osteoarthritis is not a 'wear-and-tear' condition. Arthritis can be arrested and reversed using a specific protocol that I have developed using alkaline minerals and Yoga.

One of those postures I teach to students who want to alkalize their body and overcome their arthritic condition is the Seated Forward Bend

6. Integumentary System - Commonly know as the skin. When the body's pH is out of balance then the build up of acid causes inflammation and the skin is less able to function as a natural barrier against infection. As a result, the skin tends to develop lesions and sores open to the surface of the body, and the formation of skin eruptions occur like pimples or rashes.

7. Nervous System - Acidity weakens the nervous system by depriving it of energy. This is also known as 'devitalizing' or 'enervation'. It makes the physical, mental, and emotional body weak.

8. Excretory System - This is also known as the urinary system. It is made up of multiple organs, the main one being the kidneys. The kidneys perform the task of filtering fluids and purifying our blood. If the body is overwhelmed by excess acids, compensatory mechanisms spring into action, one of them is the pulling of alkaline minerals from your bones and dumping them in the blood. If this occurs frequently enough, the minerals build up in the kidneys in the form of painful kidney stones.

9. Muscular System - When acidity increases in the muscle cells, it disrupts the metabolism breakdown of glucose and oxygen to energy. This means muscles perform poorly in an acidic environment. An alkaline system on the other hand allows for much better aerobic metabolism and energy for the body's recovery from strenuous exercise. I can often observe when someone is acidic from their breathing because they take large gulping inhales while doing the simplest tasks like walking and talking, which suggests their body finds it difficult to adequately deliver oxygen into the cells - a symptom of acidosis.

10. Reproductive System - Still much research is being done to discover the exact link between sexual dysfunction and acidity and also infertility and acidity. Many health experts that claim acidity is correlated with three different disorders in reproductive health:

1. Decreases male and female arousal.
2. Decreases sexual enjoyment and particularly female satisfaction/climax.
3. Decreases fertility and increases the tendency to miscarry.

There are many more diseases and disorders that are associated with an acidic condition - cataracts, osteoporosis, gout, cancer, migraines, constipation, morning sickness, stroke, allergies, diabetes, obesity, etc. With this awareness of how acidity affects us, we can all choose to make informed and empowered healthy decisions for wellness and inner peace through deeply strengthening practices like yoga and nutrition.