In today’s day and age, everyone is looking for ways to boost performance. Having a sharp mind is key to being able to handle stressful situations or just have a deep experience of life. There are very straight forward ways of achieving a high mental acuity. The foods you do and don’t eat are a great place to start. Below you will find the best brain foods and those that aren’t doing you any favors.

The best foods for brain health are full of antioxidants, provide building blocks for neurotransmitters, and help to make sure blood sugar remains stable. These are all crucial factors to consider when deciding if you are consuming.

 

Coffee

Caffeine provides a stimulatory effect in the brain by blocking a neurotransmitter called adenosine. Adenosine is a molecule that creates feelings of tiredness. By blocking adenosine, we get a boost in energy. Throughout the day adenosine levels rise which will stimulate feelings of tiredness later in the day. Studies have shown that coffee can improve mood, memory, and learning (1, 2).

Caffeine isn’t the only benefit of coffee, however. Coffee also contains powerful antioxidants called polyphenols that lower inflammation and boost mitochondrial function. Finally, a dose of black coffee in the morning has been shown to improve fatty acid metabolism which makes it a great ketosis companion (3). Implementing a daily intermittent fast with a cup of coffee in the morning can be a great fat burning strategy.

While some people may metabolize caffeine slowly and may struggle with even an occasional cup of coffee, there is no disputing the researched benefits of coffee on mental health for the majority of individuals.  It is important to remember that caffeine is a diuretic and you should replace the amount of caffeinated beverage you consume with an equal amount of water to keep your brain sharp!

Grass-fed Beef, Lamb, and Bison

Red meats are underrated sources of nutrition. When these animals are raised on pastures in the sun, their meat is loaded with good stuff. We get omega-3 fatty acids, fat-burning compounds like carnitine and carnosine, as well as a full spectrum of vitamins and minerals.

L-carnitine is an amino acid that acts as a carrier to shuttle fatty acids into cells for energy. This action improves energy production which is powerful for the brain and body.

Carnitine also provides something called an acetyl group (acetyl-L-carnitine) that helps with the production of acetylcholine. Acetylcholine is a neurotransmitter that is critical for memory. Research has shown that improving carnitine levels in the body may have a protective effect against Alzheimer’s (4).

An excellent source of the highest quality grass-fed beef, wild game, pasture-raised poultry, wild-caught salmon and a wide variety of organ meats is US Wellness Meats

Wild Caught Sockeye Salmon

Sockeye salmon is the superfood of meats. It is absolutely packed with nutrition. It is also high in omega 3 fats and one of nature’s most powerful antioxidants, astaxanthin. The brain is made up of 60% fat and 10-15% of that fat is DHA (an omega 3). Getting adequate amounts of DHA in the diet is critical for brain health.

Salmon, like most meats, also contains saturated fats and cholesterol, two other extremely important structural components of brain tissues. In fact, higher levels of cholesterol are associated with better mental health in old age.

Astaxanthin is a red-pigmented antioxidant that gives salmon its distinctive color. It is believed that the high levels of astaxanthin are what allow salmon to complete rigorous swims upstream for hours at a time. In humans, it is believed that astaxanthin improves brain function by lowering oxidative stress in the brain while promoting the formation of new brain tissue!

Apple Cider Vinegar (ACV): 

ACV is a powerful tonic loaded with incredible living nutrients. The ACV should be raw, unpasteurized with the “mother” intact. The mother is the portion of the apple that is fermented and contains the source of the good bacteria and enzymes.  These enzymes help the body heal and digest nutrients from other foods.

ACV is also a rich source of organic acids which help with insulin sensitivity and decreasing inflammation.  The good bacteria enhance nutrient assimilation and overall gut function.  Use ACV on meat, brown rice, vegetables and other foods.  It can also be put into a variety of different drinks for added anti-oxidants and enzymes.

Avocado

Avocados are high in healthy fats in addition to being great sources of antioxidants and minerals. Altogether they are one of the most versatile and complete brain foods. One nutrient of significance is lutein. Lutein is an antioxidant that has been shown in studies to slow cognitive decline (5).

Avocados are perfect for improving lutein levels in the brain because fats improve its absorption! Avocados are also great for lowering inflammation throughout the body which naturally improves cognitive function!

Citrus

Citrus fruits contain two very important compounds for the brain, Vitamin C and bioflavonoids. Together these compounds improve circulation and help to reinforce connective tissue throughout the body. This helps to oxygenate the deep regions of the brain that are critical for cognitive processing and sensory acuity.

On top of that, they improve immune function and fight oxidative stress.  The resulting benefit is inflammation lowers and the brain can function with less interference.

Some preliminary research is also showing that Vitamin C plays a very important role in eye health and GABA receptor actions. GABA is a neurotransmitter in the brain responsible for allowing us to relax – which is vital for mental health and performance.

Stick with low sugar citrus fruits like lemons, limes, and grapefruits for maximum benefits as sugar and vitamin c compete for the same receptors in the body.

Rosemary

In ancient Rome, it is written that students would use sprigs of rosemary in school to enhance memory and learning. They may have been on to something. Rosemary contains aromatic compounds that increase blood flow to the brain simply by inhaling them!

Setting up an essential oil diffuser with rosemary oil in your home or place of work can be great for stimulating the brain. In fact, rosemary has been shown to provide anti-depressant and memory boosting effects through its powerful polyphenols.

Turmeric

Turmeric is a super spice which seems to help with just about everything. It lowers inflammation throughout the body and protects the brain from damage. In fact, turmeric has been studied extensively for its beneficial implications in dementia and Alzheimer’s disease (6).

Specifically, curcumin has been studied and shown to have the following effects: (7)

• Inhibit the formation of amyloid-beta proteins
• Increased neurogenesis
• Enhanced brain self-repair

Raw Cacao

Raw cacao is what is heavily processed and eventually turned into commercially available chocolate. Cacao in its raw form is one of the best brain foods you can eat. Not only does it help improve blood flow to the brain, but it also improves mood.

Raw cacao is packed with valuable nutrients like magnesium, polyphenols, flavonoids, and the amino acid theobromine. Theobromine upregulates a pathway in the body named cAMP. Through this action, cacao helps to down-regulate inflammation and dilate blood vessels to improve blood flow to the brain (8).

Blueberries

Blueberries are a superfood, plain and simple. They are one of the highest sources of a powerful class of antioxidants called anthocyanins. Anthocyanins promote the health of blood vessels and enhance the effects of Vitamin C discussed earlier.

Additionally, anthocyanins are powerful for protecting the brain from oxidative stress and promoting brain health. In fact, studies have shown that the regular intake of blueberries can improve memory and learning while reducing symptoms of depression (9, 10,11).

Ashwagandha: 

This exotic herb has powerful antioxidant properties that protect the brain and nervous system. Premature aging associated with chronic tension on the nervous system is related to increased oxidative stress. In the largest human trial using ashwagandha the herb was shown to reduce cortisol levels up to 26%. Chronically elevated cortisol increases inflammatory and degenerative processes in the body.

This herb has been shown in studies to have as strong an anti-anxiety and anti-depressant effect as leading name brand medications. Ashwagandha has been shown to support the regeneration and reconstruction of nerve cells and synapses. This suggests that ashwagandha could help reverse states of brain and nervous system degeneration. This makes it a potent defense against dementia, Alzheimer’s disease and other neurodegenerative disorders.

You can get Ashwagandha as a fresh or dried herb or in organic herbal teas.  You can also get it from professional grade supplements such as our Cortisol Defense here

Chia Seeds:

Chia is made up of healthy fats, anti-oxidants clean proteins and fiber.  Chia contains no sugar and very minimal amounts of non-fibrous carbohydrates.  Chia also contains high levels of calcium, magnesium and potassium.   This combination is perfect for healthy blood sugar levels and sustained energy.

Chia is loaded with omega 3 fatty acids and neuroprotective anti-oxidants such as quercetin, caffeic and chlorogenic acid.  These essential fats and anti-oxidants produce cell membranes that are more flexible and efficient.  Healthier cell membranes results in more efficient nutrient delivery systems and faster nerve transmission processes.  This improves brain function including memory and concentration.

Ginger:

This is an important part of a de-inflaming, natural pain-relief program. The compound 6-gingerol has been shown to significantly inhibit the production of a highly reactive nitrogen molecule, nitric oxide, which quickly forms a dangerous free radical peroxynitrite. Additionally, ginger helps to protect the body’s stores of glutathione – the master anti-oxidant.

Ginger is also very high in potassium which aids in electrical energy production and detoxification. It is a great source of manganese which protects the lining of key blood vessels that oxygenate and bring fuel to the brain.   Manganese deficiencies can lead to dementia and stroke.

Pastured Eggs

Pastured eggs are natures multi-vitamin. They contain omega 3 fats, cholesterol, saturated fats, and choline. According to Iowa State researchers in 2007, 90% of the American population is choline deficient.  Egg yolks and egg based lecithin’s are some of the richest and most bioavailable sources of choline.

Choline is important for the brain for several reasons.  It helps to produce phosphatidylcholine and sphingomyelin.  These two molecules make up a particularly high percentage of the brain’s total mass.  Choline also helps to form a critical neurotransmitter in the brain called acetylcholine.  Acetylcholine is the body’s primary molecule for sending messages between nerves & muscles.

Choline also helps protect the body’s stores of folate which is a key B vitamin for the development and maintenance of the nervous system.  Finally, choline has important anti-inflammatory properties called methylation.  This process of methylation plays a significant role in many chemical events which actually turn certain genes on and off in the body.

Eggs are king of the brain foods. They contain just about everything you need for healthy brain tissue. The key is to combine them with other brain foods like blueberries, avocado, and the other foods on this list to protect all that healthy brain tissue from being damaged!

Coconut Oil

Healthy fats are key for brain health. The brain is practically made of fats. Saturated fats in particular are important for the brain. Coconut oil is an excellent source of saturated fats.

In addition to saturated fats, coconut oil contains valuable medium chain triglycerides (MCT) which promote the formation of ketones in the body. Periodically shifting your body into a state of ketosis is extremely powerful for keeping your brain young and functioning at a high level.

Grass-fed Butter

Wait, butter is on a list of brain foods?? This is most people’s reaction. Butter is actually super nutritious and contains healthy saturated fats and cholesterol the body needs to build new brain tissue.

In addition to this, butter contains butyrate and conjugated linoleic acid (CLA). Butyrate helps to promote a healthy gut while conjugated linoleic acid is highly anti-inflammatory. CLA is also powerful for stimulating fat burning. In conjunction with a ketogenic lifestyle, butter is a very important food for the brain.

Leafy Greens

Most nutritionally dense foods are brain foods. Leafy greens are excellent because they contain a wide array of macro and micronutrients like magnesium, Vitamin A, Vitamin C, Vitamin K, folate, B6, copper, potassium, and calcium.

Leafy greens also contain chlorophyll. Chlorophyll is a green pigment that gently detoxifies the blood and helps the body absorb and create energy from sunlight (12)!

Olive Oil

Olives and olive oil are underrated. Olives are actually high in polyphenols that are antioxidants that boost mitochondrial function. They are also a great source of monounsaturated fats and vitamin E.

Higher levels of olive and olive oil intake are correlated with improved mental health such as with the Mediterranean diet. Olive oil is also a great source of Vitamin K, which in conjunction with Vitamins C and E, have a protective effect over brain diseases like Alzheimer’s.

Green Tea

Green tea made the list of brain foods for many reasons. It has just a small amount of caffeine which has benefits of its own. In addition, green tea contains an amino acid called l-theanine. L-theanine helps to promote feelings of calm and relaxation. Additionally, L-theanine seems to have a vasodilation effect that counteracts the vasoconstrictive effects of caffeine, improving blood flow to the brain.

Green tea is also high in an antioxidant called EGCG. This antioxidant has been studied for benefits including brain health, anti-cancer, immune boosting, anti-inflammatory, and a lot more. Bottom line, you need more EGCG in your life!

 

 

TOP FOODS TO AVOID

                                          

When it comes to brain foods, there certain foods that you should definitely avoid for optimal brain performance. You can eat all the eggs and salmon you want, but if you’re eating a lot of these foods then you may not see the benefits you should.

The following are food groups that you should avoid for optimal brain health.

Refined Carbs & Sugar

First and foremost, refined carbs and sugar are one of the worst brain foods. Sugars tend to send blood sugar skyrocketing only to come crashing back down shortly after. This pattern is highly inflammatory and sets off cortisol to help re-stabilize. When this happens chronically, insulin resistance can develop which is highly correlated with brain diseases later in life.

High amounts of sugar also feed opportunistic bacteria and yeast in the digestive tract. For example, candida loves sugar. High levels of candida can be absolutely toxic for the body. This is largely because candida produces waste products that are toxic to the brain.

Omega-6 Oils

As we have discussed, healthy fats are incredibly important for brain tissue. Saturated fats, omega-3 fats, and cholesterol are play important roles in the formation of healthy brain tissue. When we consume a high amount of vegetable, canola, corn, and other highly processed oils, it promotes an inflammatory environment in the body.

Additionally, it is likely that in the absence of adequate healthy fats, the body will resort to building brain tissue with what it can get ahold of. Ditch the processed vegetable oils, instead opt for the fats and oils listed in the picture below.

Non-Organic Produce

Some people see organic food as a fad, I see it as a no-brainer (see what I did there). You see, pesticides, herbicides, and different chemicals used in pest control are harmful for humans. They can disrupt the bacterial balance of the gut and leach critical minerals from the body.

Disrupting the gut microbiome already has important implications for brain health. On top of this, many of these chemicals leach things like magnesium from the body. Magnesium is vital to over 300 different processes in the body, including the activation of ATP. ATP is the energy molecule cells use to run themselves and the brain has a disproportionately huge demand for ATP!

Unfermented Soy

Oftentimes, people are led to believe that soy is a healthy food. Especially women are led to believe it can be beneficial because it contains estrogen-mimicking compounds. In reality, having excess estrogen is not good for either sex. In fact, studies have documented the worsening of menopausal symptoms with soy consumption (13).

Symptoms of excessive estrogen include fatigue, depression, and brain fog. Small amounts of fermented soy like tempeh, miso, and natto can all be great in moderation.

Grains

Grains are the opposite of brain foods. Gluten containing grains in particular are especially damaging to the brain. Gluten and pesticides often prayed on grains are highly inflammatory to the gut lining. Over time these things can damage the protective barrier of the gut and begin poorly regulating what gets through.

This process leads to something called leaky gut. It is often said that a leaky gut equals a leaky brain. I see this all the time when someone has leaky gut, they are almost always suffering from some level of cognitive dysfunction.

8 Brain-Boosting Recipes

To finish off this article and get you started on a brain-boosting diet, I have put together a small list of some amazing recipes featuring powerful brain foods. These are recipes designed to lower inflammation and provide the brain with the building blocks it needs to perform and stay healthy.

The first thing to consider before implementing these recipes is a ketogenic lifestyle. Getting your body into a fat burning stage is probably ht most powerful step in regaining brain health.

**NOTE: Simply click on the pictures below each recipe description to go to the recipe page! 

Turmeric Fat Burning Coffee

This coffee recipe is delicious and absolute brain fuel. This is something I highly encourage my coffee lovers who follow a ketogenic diet to drink in the morning. It is great to stick with something like this as a breakfast replacement to help boost ketones in the morning and place the body in a fat-burning state that also boosts the brain tremendously.

Featured Brain Foods

• Coffee
• Turmeric
• MCT Oil (Coconut Oil)
• Grass-fed Butter

Keto Matcha Green Tea

If you’re more of a tea person over coffee, then this keto matcha can be another great morning option. It is similar to the turmeric fat burning coffee but with the unique benefits of green tea which contains the calming amino acid, L-theanine.

Featured Brain Foods

• Matcha Green Tea
• Coconut Oil
• Grass-fed Butter
• Bone Broth (Optional) 

Blueberry Pudding

I am a big fan of using liquid nutrition in the form of smoothies and puddings. This is because it is super easy to digest which cuts down on energy requirements needed for digestion. When people do liquid meals for breakfast and lunch they often notice much more stable energy levels throughout the morning. This Blueberry pudding is also loaded with brain foods.

Featured Brain Foods

• Coconut Fats
• Avocado
• Blueberries
• Bone Broth
• Bonus Brain Food: Chia Seeds

Fat Burning Deviled Eggs

Eggs are one of the most perfect brain foods. They are also easy to make and are a great staple for any meal. These are sure to fill you up and keep your brain humming. The eggs provide valuable choline to support learning and memory while the other ingredients are anti-inflammatory and full of healthy fats!

Featured Brain Foods

• Eggs
• Avocado Oil (in the mayo)
• Olive Oil
• Coconut Oil
• Turmeric

Naked Kale Burger Sauté

This recipe is super simple and requires very minimal prep work. It is great as a dinner meal and provides everything you need to support brain health. Burgers are a classic comfort food, unfortunately the bun and meat typically used are not good for the brain. Take away the bun and use some pastured beef instead!

Featured Brain Foods

• Grass-fed Beef
• Kale
• Bell Peppers (Source of Vitamin C)
• Avocado
• Coconut Oil
• Olive Oil

Creamy Lemon Superfood Guacamole

Whenever you want a heart megadose of brain food, reach for this guacamole recipe. I took a traditional guacamole and made it a brain nourishing superfood.

Featured Brain Foods

• Avocado
• Lemon
• Coconut Fats 

Coconut Chocolate Cream Cups

Sweet treats can be brain food too. These chocolate cream cups are keto friendly and a simple way to get in nutrition for the brain. These can be used as an anytime snack or even as a dessert. The use of stevia or monk fruit cuts out the concerns of sugar while satisfying your sweet tooth.

Featured Brain Foods

• Coconut Fats
• Raw Cacao

Super Brain Salmon Burgers

Looking for a new way to cook salmon? These burgers are tasty, easy to make, and a great way to feed the brain. Serve them alongside some chopped avocado and leafy greens and you’ve got yourself a super meal!

Featured Brain Foods

• Salmon
• Eggs
• Bonus Brain Food: Chia Seeds

Navigating the Ketogenic Diet

Using the foods and recipes above in conjunction with a ketogenic diet will be one of the most powerful strategies for improving and protecting your brain health. This dietary approach aims to stabilize blood sugar and promote the body to burn fats as a primary energy source.

Implementing this lifestyle is fairly simple but can be overwhelming when you are just starting out. That is why I have created the Navigating the Ketogenic Diet Online course to guide you through the process. This program provides lifetime access to a grocery list, recipes, meal plans, and extensive e-guides filled with information to optimize your health using this dietary strategy. To find out more, click on the banner below.

THANK YOU DR JOCKERS FOR ANOTHER FANTASTIC ARTICLE

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Sources for this Article Include

1. Tenore GC, Daglia M, Orlando V, et al. Coffee and Depression: A Short Review of Literature. Curr Pharm Des. 2015;21(34):5034-40. PMID: 26303345

2. Islam MT, Tabrez S, Jabir NR, et al. An Insight into the Therapeutic Potential of Major Coffee Components. Curr Drug Metab. 2018;19(6):544-556. PMID: 29512445 

3. Vandenberghe C, St-pierre V, Courchesne-loyer A, Hennebelle M, Castellano CA, Cunnane SC. Caffeine intake increases plasma ketones: an acute metabolic study in humans. Can J Physiol Pharmacol. 2017;95(4):455-458. PMID: 28177691 

4. Bianchetti A, Rozzini R, Trabucchi M. Effects of acetyl-L-carnitine in Alzheimer’s disease patients unresponsive to acetylcholinesterase inhibitors. Curr Med Res Opin. 2003;19(4):350-3. PMID: 12841930

5. Johnson EJ. A possible role for lutein and zeaxanthin in cognitive function in the elderly. Am J Clin Nutr. 2012;96(5):1161S-5S. PMID: 23053547

6. Talbot K. Brain insulin resistance in Alzheimer’s disease and its potential treatment with GLP-1 analogs. Neurodegener Dis Manag. 2014;4(1):31-40. PMID: 24640977

7. Hügel HM. Brain Food for Alzheimer-Free Ageing: Focus on Herbal Medicines. Adv Exp Med Biol. 2015;863:95-116. PMID: 26092628

8. Deree J, Martins JO, Melbostad H, Loomis WH, Coimbra R. Insights into the regulation of TNF-alpha production in human mononuclear cells: the effects of non-specific phosphodiesterase inhibition. Clinics (Sao Paulo). 2008;63(3):321-8. PMID: 18568240

9. Spencer JP. The impact of fruit flavonoids on memory and cognition. Br J Nutr. 2010;104 Suppl 3:S40-7. PMID: 20955649

10. Spencer JP. The impact of flavonoids on memory: physiological and molecular considerations. Chem Soc Rev. 2009;38(4):1152-61. PMID: 19421586

11. Shewale PB, Patil RA, Hiray YA. Antidepressant-like activity of anthocyanidins from Hibiscus rosa-sinensis flowers in tail suspension test and forced swim test. Indian J Pharmacol. 2012;44(4):454-7. PMID: 23087504

12. Xu C, Zhang J, Mihai DM, Washington I. Light-harvesting chlorophyll pigments enable mammalian mitochondria to capture photonic energy and produce ATP. J Cell Sci. 2014;127(Pt 2):388-99. PMID: 24198392 

13. Levis S, Griebeler ML. The role of soy foods in the treatment of menopausal symptoms. J Nutr. 2010;140(12):2318S-2321S. PMID: 21047930

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What’s Lurking in Your Plastic Containers?

I don’t recommend storing your food in plastic or cooking it in a microwave, but if you’re going to use either, at least don’t use them together. Microwaving food in a plastic container virtually guarantees that your food will be contaminated with plastics chemicals that have leached into your food during the heating process.

There’s no arguing that plastic is convenient, inexpensive, and virtually unbreakable, making it tempting to use for food storage, especially while you’re out and about. However, though it seems perfectly safe, plastic is made with a veritable stew of chemicals.

Depending on what product you’re using, your plastic might contain phthalates, for starters. Phthalates are a group of “gender-bending” chemicals causing males of many species to become more female.

These chemicals have disrupted the endocrine systems of wildlife, causing testicular cancer, genital deformations, low sperm counts, and infertility in a number of species, including polar bears, deer, whales, and otters, just to name a few.

In humans, phthalates have been linked to preterm birth and neurobehavioral problems in infants after in-utero exposure.¹ They’ve also been found to increase blood pressure levels,² and high urinary levels are associated with insulin resistance, which can lead to diabetes.³

Plastic containers may also contain bisphenol-A (BPA) or any one of its similar “replacement” chemicals, including BPS (there’s also Bisphenol B, C, E, F, G, M. P, PH, TMC, and Z).

While the replacement chemicals haven’t been widely studied, BPA is a known endocrine disruptor that’s been linked to a number of health concerns, particularly in pregnant women, fetuses, and young children, but also in adults, including:

Structural damage to your brain	Changes in gender-specific behavior and abnormal sexual behavior
Hyperactivity, increased aggressiveness, and impaired learning	Early puberty, stimulation of mammary gland development, disrupted reproductive cycles, ovarian dysfunction, and infertility
Increased fat formation and risk of obesity	Stimulation of prostate cancer cells
Altered immune function	Increased prostate size and decreased sperm production

What else might be lurking in your plastic? Commercial-grade cling wrap (which may be used to wrap cheese or other deli items) may be made from polyvinyl chloride (PVC), which is known to cause cancer. The manufacture of PVC also leads to the formation of dioxin, another carcinogen.

Styrofoam food trays, egg cartons, carryout containers, and opaque plastic cutlery may contain yet another chemical known as styrene, which has been classified as a possible human carcinogen by the International Agency for Research on Cancer (IARC).

Heating Accelerates the Transfer of Chemicals to Your Food

In a study of common plastic products, 70 percent tested positive for estrogenic activity, which means they’re capable of disrupting your hormone levels.⁴ However, that was before researchers subjected them to conditions in which they’re actually used.

Under real-world conditions like running the plastics through a dishwasher or heating them in a microwave, 95 percent tested positive for estrogenic, hormone-disrupting activity.

While regular use, such as washing in a dishwasher and scratches, has been found to increase the rate of chemical leaching, heat appears to be the worst offender of all, increasing the rate of chemical transfer by up to 55-fold. As written in the journal Toxicology Letters:⁵

“Using a sensitive and quantitative competitive enzyme-linked immunosorbent assay, BPA was found to migrate from polycarbonate water bottles at rates ranging from 0.20 ng/h to 0.79 ng/h.

At room temperature the migration of BPA was independent of whether or not the bottle had been previously used. Exposure to boiling water (100 degrees C) increased the rate of BPA migration by up to 55-fold.”

In the US, the National Institute of Environmental Health Science recommends consumers avoid microwaving food in plastic containers because heat increases the likelihood of chemical leaching.⁶

Plastic ‘Microwaveable’ Containers Increase Your Risk of High Blood Pressure

The US Food and Drug Administration (FDA) recommends any plastic containers you use in the microwave should be labeled for microwave oven use.⁷ But such containers may not be much safer than standard plastics.

“Microwaveable” containers may be formulated with supposedly “safer” chemicals. Diisononyl phthalate (DINP) and diisodecyl phthalate (DIDP), for instance, have been used to replace di-2-ethylhexylphthalate (DEHP), an endocrine-disrupting phthalate known to cause reproductive toxicity.

DEHP is highly lipophilic (fat soluble), and when used in PVC plastic is only loosely chemically bonded to the plastic. It readily leaches into blood (when used in IV tubing, for example) or other lipid-containing solutions in contact with the plastic.

DINP and DIDP have been touted as safer alternatives, but they, too, have been linked to health concerns, including high blood pressure.⁸ Microwaving food in #7 polycarbonate plastic, in particular, should be avoided, even if it is labeled microwave-safe.

According to the National Resources Defense Council (NRDC):⁹

“What the term ‘microwave-safe’ basically means is that any chemicals leaching from the container into food do so at levels far below those shown to have any health effects.

There is cause to be wary of this claim, however. In particular, #7 polycarbonate plastic should not be used in a microwave, even if it is labeled ‘microwave-safe,’ because it leaches hormone-disrupting bisphenol A (BPA), especially when heated.”

I would expand this to say that there is really no such thing as “microwave-safe” plastic. There are many chemicals that could potentially leach into your food, and it’s unclear which are tested for and what levels are deemed “safe” for consumption.

For instance, the Nutrition Action Newsletter reported the leakage of numerous toxic chemicals from the packaging of common microwavable foods, including pizzas and popcorn. Chemicals included polyethylene terephthalate (PET), benzene, toluene, and xylene.

Microwaving fatty foods in plastic containers also leads to the release of dioxins and other toxins into your food.^10,11 You’re far better off heating your food in glass or ceramic containers – and not in a microwave at all.

Why You Might Want to Rethink Microwave Cooking

At the very least, banish all plastic products (containers, plastic wrap, food wraps, etc.) from ever seeing the inside of your microwave. Even better, banish your microwave altogether.

Microwaves heat food by causing water molecules in it to resonate at very high frequencies and eventually turn to steam, which heats your food. While this can rapidly heat your food, it also causes a change in your food’s chemical structure. The first thing you probably noticed when you began microwaving food was how uneven the heating is.

“Hot spots” in microwaved food can be hot enough to cause burns — or build up to a “steam explosion.” This has resulted in admonitions to new mothers about NOT using the microwave to heat up baby bottles, since babies have been burned by super-heated formula that went undetected (not to mention the issue with plastic toxins leaching into the milk).

Microwaving distorts and deforms the molecules of whatever food or other substance you subject to it. An example of this is blood products. Blood is normally warmed before being transfused into a person. Now we know that microwaving blood products damages the blood components.

In fact, one woman died after receiving a transfusion of microwaved blood in 1991, which resulted in a well-publicized lawsuit. Further, when you heat food in a microwave, it can zap the nutrition right out of your food. Some excellent scientific data has been gathered regarding the detrimental effects of microwaves on nutrients:

• • A study published in the November 2003 issue of The Journal of the Science of Food and Agriculture found broccoli “zapped” in the microwave with a little water lost up to 97 percent of its beneficial antioxidants.

By comparison, steamed broccoli lost 11 percent or fewer of its antioxidants. There were also reductions in phenolic compounds and glucosinolates, but mineral levels remained intact.¹²

• In a study of garlic, as little as 60 seconds of microwave heating was enough to inactivate its alliinase, garlic’s principle active ingredient against cancera.¹³
• A Japanese study that just 6 minutes of microwave heating turned 30-40 percent of the B12 in milk into an inert (dead) form.¹⁴
• An Australian study showed that microwaves cause a higher degree of “protein unfolding” than conventional heating.¹⁵
• Microwaving can destroy the essential disease-fighting agents in breast milk that offer protection for your baby. In one study, microwaved breast milk lost lysozyme activity, antibodies, and fostered the growth of more potentially pathogenic bacteria.¹⁶

19 Tips to Reduce Your Chemical Exposure at Home

In the US, chemicals are considered safe until proven otherwise. You don’t want to risk your health by exposing yourself to these toxins unnecessarily, especially in your food but also in your personal care products and goods around your home. Implementing the following measures will help you avoid the worst endocrine-disrupting culprits as well as other chemicals from a wide variety of sources. To sum it up, try to stick with whole foods and natural products around your home.

The fewer ingredients a product contains, the better, and try to make sure anything you put on or in your body – or use around your home – contains only substances you’re familiar with. If you can’t pronounce it, you probably don’t want it anywhere near your family.

1. As much as possible, buy and eat organic produce and free-range, organic meats to reduce your exposure to added hormones, pesticides, and fertilizers. Also avoid milk and other dairy products that contain the genetically engineered recombinant bovine growth hormone (rBGH or rBST).
2. Rather than eating conventional or farm-raised fish, which are often heavily contaminated with PCBs and mercury, supplement with a high-quality omega 3, or eat smaller fish or fish that is wild-caught and lab tested for purity. Wild caught Alaskan salmon is about the only fish I eat for these reasons.
3. Buy products that come in glass bottles or jars rather than plastic or canned, since chemicals can leach out of plastics and into the contents.
4. Store your food and beverages in glass rather than plastic, and avoid using plastic wrap.
5. Use glass baby bottles and avoid plastic sippy cups for your little ones.
6. Eat mostly raw, fresh foods. Processed, prepackaged foods (of all kinds) are a common source of chemicals such as BPA and phthalates.
7. Replace your non-stick pots and pans with ceramic or glass cookware.
8. Filter your tap water — both for drinking and bathing. If you can only afford to do one, filtering your bathing water may be more important, as your skin absorbs contaminants. To remove the endocrine-disrupting herbicide Atrazine, make sure the filter is certified to remove it. According to the Environmental Working Group (EWG), perchlorate can be filtered out using a reverse osmosis filter.
9. Look for products that are made by companies that are earth-friendly, animal-friendly, green, non-toxic, and/or 100% organic. This applies to everything from food and personal care products to building materials, carpeting, paint, baby items, upholstery, and more.
10. Use a vacuum cleaner with a HEPA filter to remove house dust, which is often contaminated with traces of chemicals.
11. When buying new products such as furniture, mattresses, or carpet padding, ask what type of fire retardant it contains. Be mindful of and/or avoid items containing PBDEs, antimony, formaldehyde, boric acid, and other brominated chemicals. As you replace these toxic items around your home, select those that contain naturally less flammable materials, such as leather, wool, and cotton.
12. Avoid stain- and water-resistant clothing, furniture, and carpets to avoid perfluorinated chemicals (PFC’s).
13. Minimize your use of plastic baby and child toys, opting for those made of natural wood or fabric instead.
14. Only use natural cleaning products in your home or make your own. Avoid products that contain 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME) — two toxic glycol ethers that can damage fertility and cause fetal harm.¹⁷
15. Switch over to organic brands of toiletries such as shampoo, toothpaste, antiperspirants, and cosmetics. You can replace many different products with coconut oil and baking soda, for example. EWG has a great database¹⁸ to help you find personal care products that are free of phthalates and other potentially dangerous chemicals. I also offer one of the highest quality organic skin care lines, shampoo and conditioner, and body butter that are completely natural and safe.
16. Replace feminine hygiene products like tampons and sanitary pads with safer alternatives.
17. Avoid artificial air fresheners, dryer sheets, fabric softeners, or other synthetic fragrances.
18. Look for products that are fragrance-free. One artificial fragrance can contain hundreds – even thousands – of potentially toxic chemicals.
19. Replace your vinyl shower curtain with one made of fabric.

SOURCE: Dr. Mercola

http://articles.mercola.com

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Ingredients

• ¾ cup water
• A heaping tablespoon of ground flax seeds
• ¼ cup frozen blueberries (if you do not have blueberries in your country you can use mangoes)
• ¼ cup frozen raspberries (if you do not have raspberries in your country you can use pineapple)
• 4 large frozen organic strawberries
• ½ frozen banana
• ¾ inch chunk of raw turmeric root or a tea spoon of turmeric powder

Directions

• Blend all ingredients in a high speed blender until a smooth consistency is achieved
• Pour into your favorite glass and enjoy this refreshing and healing creation.

Makes one large serving

 

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INGREDIENTS:

1 cup of full fat organic coconut milk

1 tsp of turmeric

½ tsp of ginger 

½ tsp of vanilla

Pinch of black pepper

Organic Raw Honey to taste

Cinnamon (optional)

INSTRUCTIONS: 

• Step 1:  In a saucepan add all ingredients and whisk to combine. 

• Step 2:  Heat over medium heat until it starts to bubble, then turn heat down to low and simmer  for about 5 Minutes so the flavors get well mixed. 

• Step 3:  Add 1 tsp of coconut oil and a pinch of Himalayan salt and stir. 

• Step 4: Optional, sprinkle with cinnamon and enjoy! 

 

COCONUT MILK is full of healthy fats and contains lauric acid, antimicrobial lipids and capric acid, which have antibacterial, anti-fungal and antiviral properties. Coconut milk and all coconut products are one of the most powerful foods for hormonal balance. These fats will also fuel your brain, give you energy, and take away sugar cravings. 

Read more about the benefits of coconut milk here.

TURMERIC is a true super herb. It is incredibly detoxifying and anti-inflammatory. It supports your liver and kills cells that may be harming your body. This in turn can improve skin and digestion as well as prevent disease and sickness in the future. Turmeric has been shown to kill cancer cells, boost blood circulation and reduce the pain and fever associated with illness. 

Read more about the benefits of turmeric here.

 

NOTE: Turmeric milk is a traditional Indian beverage that is commonly referred to as “Golden Milk” because of its healing properties. It is very soothing, and will help your body detox throughout the night. 

The absorption of turmeric is actually enhanced when combined with black pepper. This drink will take good care of your body.

ENJOY!

Preparation time 5 minutes

Cooking time 10 minutes

Servings about 1 cup

 

SOUCES:

http://drjockers.com

https://wellnessmama.com

ACKNOLEDGEMENT: Thank you for the photos Dr. Jockers and Wellness Mama

 

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THIS IS AN AMAZING ARTICLE BY DR. JOCKERS

THANK YOU SO MUCH AND MAY GOD RICHLY BLESS YOU

 

How Sugar Feeds Cancer Growth 

Billions of dollars are funneled into cancer research every year, yes BILLIONS. While we have made great technological advances in detection and treatment, it seems to be all on new versions of the same treatments. With that being said, cancer remains the number 2 cause of all preventable deaths in the US today.

Take a look at almost any cancer treatment center in the US that uses the traditional treatment methods (chemotherapy, radiation, and surgery) and you’ll notice something outright blasphemous. To help keep weight on their patients, they offer snacks and meal replacements. The problem? They are loaded with sugar and processed ingredients and… sugar feeds cancer.

Detriments of Sugar 

I have been a strong proponent of a low-carb, high-healthy fat diet for years. While I think certain types of carbs can be advantageously placed into the diet for health benefits, no one should be consuming high amounts of carbs on a regular basis.

When it comes to people who are trying to fight off cancer, this principle becomes absolutely vital. Our traditional oncological doctors seem to brush this fact off as a non-factor but if your goal is to give the body a fighting chance against cancer, sugar must go. Here’s why.

Cancer Cells Vs. Healthy Cells

When you are looking at fighting cancer while keeping normal cells healthy, you have to ask yourself, what makes a cancer cell different?

Based on what we know from the work of Otto Warburg, Thomas Seyfried, and many others, cancer cells are metabolically damaged. Metabolically damaged in that their energy producing structures, mitochondria, are unable to operate efficiently.

This manifests in their preference for glucose as a fuel source, relatively low-yield production of ATP, and rampant production of oxidative species.  Normal healthy cells, on the other hand, are able to exhibit metabolic flexibility where they can burn multiple sources of fuel, produce more ATP, and relatively lower levels of oxidative species.

The Mitochondrial Aspect 

For a long time, we focused on the nuclear genome for the cause of diseases. This is where the whole idea that diseases are hereditary came from. With the rampant up-rise in chronic disease over the last 100 years, the nuclear genome hardly makes sense. Changes in the nuclear genome occur over thousands if not hundreds of thousands of years.

It turns out epigenetic changes occur much more rapidly in the mitochondrial genome and science is catching on to this concept. The healthier your mitochondria are, the healthier you will be. This is a simple byproduct of efficient energy production.

As we look deeper into many of the chronic diseases plaguing us today, we are beginning to notice that the mitochondria play a much larger role than we ever considered.

Energy Production From Glucose 

Before we get into discussing the mitochondrial aspect of cancer, it helps to understand how energy is formed in a cell.

Cells need energy to perform normal functions including: responding to their environment, absorbing nutrients, exporting toxins, growing, replicating, etc. This energy Is produced through a process called respiration.

There are two types of respiration: aerobic and anaerobic.

Normal, healthy cells in most cases will use aerobic respiration which occurs in the mitochondria. This process involves breaking glucose down into pyruvate in the cytosol, transporting it to the mitochondria, and forming ATP in the presence of oxygen. Given that there is enough oxygen within the cells, this is the default method of energy production. The byproducts of this process are 36 molecules of ATP and carbon dioxide, which is released through breathing.

When there is a lack of oxygen, anaerobic respiration takes place. This occurs in the cytosol of the cell where glucose is broken down into pyruvate and directly converted into ATP and lactic acid. This process never reaches the mitochondria and only generates 2 molecules of ATP.

While anaerobic respiration produces a tiny fraction of the energy (2 ATP versus 36 ATP), it actually generates ATP at almost 100 times the rate. We know that rapidly dividing tissues, such as healing wounds or cancer, tend to take advantage of anaerobic respiration for quick energy production.

While anaerobic respiration provides energy faster, there may be other factors that make this method of energy production beneficial for growing cancer cells.

Cancer Cell Energy Production

Based on what I outlined above about glucose metabolism, a healthy cell with enough oxygen should perform both glycolysis and oxidative phosphorylation for the production of energy.

Healthy cells can also utilize ketone bodies, converted from fatty acids, to produce ATP through aerobic respiration.

What we now know is that cancer cells, even in the presence of oxygen, choose to undergo glycolysis utilizing glucose (and sometimes glutamine) as the favored substrate (1).

This is thought to be due to damaged mitochondrial structures within cancer cells inhibiting the cells ability to undergo aerobic respiration. Glucose enters the cell and is converted into pyruvate within the cytosol but cannot enter the mitochondria to undergo aerobic respiration.

As a result, growing cancer cells upregulate glucose transport proteins on their surfaces in order to take in as much glucose as possible. There is also a rampant build-up of lactic acid in cancer cells as a byproduct of anaerobic respiration.

Advantages of Glycolysis For Cancer 

While some people see glycolysis in cancer cells as a byproduct of damaged mitochondria, it is also possible that cancer cells have adapted to favor glycolysis for its growth promoting properties.Not only does glycolysis produce energy more rapidly that aerobic respiration, but it actually promotes an environment where cancer cells can rapidly divide.

Excess lactic acid produced by cancer cells actually shuts off the body’s anticancer immune response by deactivating anti-tumor immune cells (2). This essentially shields cancer from the immune system.

At the same time, rapid cell growth requires a lot of raw materials to make new cells. One of the primary atoms needed in abundance to form new cell structures is carbon. Carbon atoms are linked together to form backbones that cell structures are built off of.

After glucose is metabolized, it leaves a 6-carbon chain. While aerobic respiration excretes this carbon through the breath via carbon dioxide, glycolysis retains it. It is thought that this allows for a more rapid division of cells through a higher availability of raw materials.

How Sugar Feeds Cancer 

As has been covered so far, cancer cells have an impaired ability to produce energy. Due to damaged mitochondrial structures, they perform glycolysis rather than aerobic respiration. As a result, they must upregulate glucose intake in order to support rapid division and growth.

At the same time glycolysis favors cancer growth in several ways. This why a ketogenic diet has been heavily investigated for being able to limit cancer growth by cutting off its primary fuel supply. In addition to this, there are other mechanisms by which sugar may be stimulating cancer growth.

White Blood Cells

White blood cells are the soldiers of our immune system. They are a powerful force against foreign invaders in our bodies including cancer cells. In order to operate at their full capacity, they require high amounts of Vitamin C. This was discovered by Nobel Prize winner, Linus Pauling, in the 1960’s.

Unlike other animals, humans are not able to produce Vitamin C endogenously. Instead we must receive it from our foods and transport it to our cells for use. We then have internal antioxidant systems that help us to retain and recycle Vitamin C to get the most use out of it. This is a function of glutathione (3).

In the 1970’s Dr. John Ely discovered what is referred to as the Glucose-Ascorbate-Antagonism (GAA) Theory. Both glucose and Vitamin C are similar in structure and rely upon insulin in order to enter the cells via the Glut-1 receptor on the cell membrane. Unfortunately, glucose has a higher affinity for this receptor which means it is absorbed more readily than vitamin C.

It is thought that having high levels of blood sugar actually inhibits Vitamin C from entering the white blood cells, which drastically reduces immunity and therefore the ability to fight off cancer.

Phagocytic Index 

In order for white blood cells to destroy foreign pathogens within the body, they do so by engulfing them and essentially breaking them down into benign byproducts. This process is called phagocytosis. The measure of how well a white blood cell is able to perform this function is called the phagocytic index.

Therefore, in order to provide the best chance for the immune system to target cancer cells, they need to have a high phagocytic index.

Because of the relationship explained above between glucose and vitamin C, high levels of sugar circulating in the blood is thought to lower the phagocytic index of white blood cells, impairing their ability to fight cancer.

In fact, it has been shown that a blood sugar level of 120 actually reduces phagocytic index by 75% (4).

Insulin HMP Shunt 

In addition to Vitamin C’s importance for proper phagocytic functioning of white blood cells, it is also critical for stimulation of the hexose monophosphate (HMP) pathway (5).

The HMP pathway produces NADPH which is used by white blood cells to make superoxide and reactive oxygen species that are used to destroy pathogens.  This HMP shunt also produces ribose and deoxyribose which provide important raw materials for the formation of new white blood cell RNA/DNA (6).

When the immune system is under attack it needs to quickly produce new immune cells.  If blood sugar is high enough to turn off the HMP shunt it will reduce the quantity of RNA/DNA and the amount of new immune cells formed.

AMP-K

AMP-K stands for Adenosine Monophosphate-activated protein kinase. When ATP (Adenosine Triphosphate) is broken down for energy within cells, phosphate groups are removed to form ADP and AMP (Adenosine Diphosphate and Adenosine Monophosphate, respectively).

When the ratio of AMP to ATP is increased, it is a sign that energy is getting low and AMP-K signals the upregulation of ATP production. In this manner, AMP-K is an energy regulating molecule.

It has also been shown that upregulation of AMP-K diverts glucose away from cancer cells and towards the body’s healthy tissues (7). In fact, it is suggested that activation of AMP-K helps to reverse the glycolytic preference of cancer cells, giving them an energetic disadvantage (8).

Luckily, AMP-K activity can be upregulated by intense exercise, carbohydrate restriction, and intermittent fasting (9, 10).

There are a number of peripheral benefits of AMP-K activation that are centered around key physiological pathways that are also associated with cancer growth. These include mTOR, the p53 gene, and COX-2 enzymes.

mTOR 

mTOR (mammalian target of rapamycin) is a physiological pathway that regulates cell growth and replication. We know that cancer tissues have an elevated expression of mTOR signaling that may contribute to rapid cell growth in cancer.

Upregulation of AMP-K through the strategies listed in the previous section have actually been shown to inhibit this mechanism of cancer growth (11).

While mTOR is necessary for a healthy body, having a chronically activated mTOR pathway is what contributes to cancer development. Consequently, one of the primary activators of the mTOR pathway is insulin. Naturally, chronic sugar consumption will leave insulin levels high which will contribute to constantly elevated mTOR.

This is yet another way lowering dietary glucose, fasting, and a ketogenic dietmay be able to help the body combat cancer (12, 13).

By combining these techniques, blood sugar becomes stable, insulin drops, and these growth pathways become less of a contributing factor towards cancer growth.

The p53 Gene 

The p53 gene is responsible for controlling tumor development by responding to damaged DNA sequences and regulating gene expression in cancerous tissues.

If the DNA is able to be repaired, the p53 gene will allow the cell to go back into its normal cycle of growth and reproduction.  If the DNA cannot be repaired, then p53 signals for cellular apoptosis (programmed cell death) (14).  It has been found that the p53 gene is inactivated in a large proportion of cancers, making it a pharmacological target in cancer treatment (15).

Yet another benefit of AMP-K activation is that it actually improves p53 expression and prevents it from becoming inactive in the first place (16). This occurs because AMP-K phosphorylates p53 and, in turn, makes it more stable.

Among many others, high blood sugar is recognized as a contributing factor for inactive or mutation of p53 genes as well. This may be due to hyperglycemia inhibiting the absorption of zinc, which is supposed to bind to p53 to activate it.

COX-2 Enzymes 

COX-2 is an abbreviated version of Cyclooxygenase-2. COX-2 is a pro-inflammatory enzyme that is elevated in many cancers and is thought to contribute to the aggressiveness of tumors (17).

The COX-2 enzyme is yet another pharmacological target that many cancer therapies attempt to take advantage of. Rightfully so, lowering this inflammatory enzyme may have powerful potential in a holistic approach to healing cancer.  While more research is needed in the area, activation of AMP-K has also been associated with COX-2 inhibition (18).

Cancer At A Metabolic Disadvantage 

Given what we have covered so far, there seems to be a logical solution to placing cancer cells at a metabolic disadvantage. Given that cancer cells are highly glycolytic and thrive in an acidic environment, steps should be taken to ensure that the availability of glucose is very low in the blood stream.

Additionally, upregulating AMP-K and driving aerobic metabolism towards the oxidation of fatty acids over glucose can be very powerful.  Following the strategies below will help you improve AMP-K and convert over to burning fat for fuel.

Reduce Sugar 

First and foremost, it is imperative that sugar and highly insulinogenic carbohydrate sources be removed from the diet. Insulin is a significant promoter of cancer cell growth and it must be limited as best as possible.

This means relying on healthy fats as the primary source of calories and only moderate amounts of clean protein. Overconsumption of protein can become gluconeogenic, meaning the body begins to convert proteins into glucose.

Cancer cells have an abnormally high number of insulin receptors and extremely upregulated glucose metabolism. This means that depending on the severity of your cancer development, cancer cells are stealing sugar that should be going to your healthy cells.

Ketogenic Diet 

While removing sugars and carbs is a great first step, it can be equally as important to implement a ketogenic diet. This is where you train your healthy cells to burn ketones, made from fat, as energy instead of glucose.

This is important because, as I just mentioned, aggressive cancer cells will essentially steal glucose away from healthy cells. This feeds the cancer cells while leaving your healthy cells in a weakened state, lose-lose.

Most cancer cells cannot utilize ketones as a fuel source. So, by teaching your healthy cells to do so, you help return vitality to your healthy cells while weakening your cancer cells, win-win.

Reducing Sugar Cravings 

Because cancer cells are stealing glucose from your healthy cells, your healthy cells will have less glucose to create fuel. As a result, your brain will be receiving signals that you need more, which will likely trigger carbohydrate cravings.

These will likely become even more pronounce in the beginning stages of implementing a ketogenic diet because many cancer patients have weakened mitochondria.  Using strategies to stimulate mitochondria and allow the body to begin making ketones more quickly can help a lot here.  This is where exogenous ketones or MCT oils containing C8 and C10 fatty acids can help.

Once ketone production becomes efficient, these cravings will likely diminish greatly. Other strategies to help reduce these cravings include exercise, staying hydrated, getting plenty of minerals, supporting the HPA axis, and supporting optimal dopamine production.

Intermittent Fasting 

In addition to following a ketogenic diet, intermittent fasting is a powerful strategy to quickly reduce insulin and upregulate AMP-K activity. At the same time, intermittent fasting strengthens the immune system to help your white blood cells seek out and destroy cancer cells.

As if those benefits weren’t powerful enough, fasting also upregulates cellular autophagy (breaking down of damaged and abnormal cells) and genetic repair. So, we get rid of bad cells and repair the rest. This benefit becomes more powerful during longer bouts of fasting (24 hours or more).

Finally, intermittent fasting improves your metabolic flexibility to help you get into a deeper state of ketosis at a much quicker rate. At this point, I would say that is a win-win-win-win-win-win… You get what I mean.

Start with a 12-hour fasting window where you consume nothing but water or non-caloric herbal teas for a 12-hours window between dinner and breakfast the next day. Once your body tolerates this well, work up to a longer fast as outlined below.

Other Critical Ketogenic Diet Tips 

In addition to the strategies outlined above, there a few other ways to ensure you are optimizing your health on a ketogenic diet.

Super Hydration 

While in a fasted state, it is a great time to drink plenty of water to ensure proper hydration and to assist with gentle detoxification. It is extremely important that you get pure water with no chlorine or fluoride in it.

I recommend super hydrating your system by drinking 32 oz. of water within the first hour of waking and another 32-48 oz. of water before noon. Additionally, you should aim to consume close to your full body weight in ounces of water each day.  So a 150 lb person can aim to drink 150 ounces of water in the form of water, herbal teas, lemon water, broth, etc.

This amount of water seems excessive, but as long as it comes with enough minerals (adding in a pinch of good salt), it is extremely cleansing to the body.  In addition, staying hydrated will improve your energy and reduce feelings of hunger or cravings.

High Quality Salts 

Most people in society avoid salts as they have been taught that excess sodium contributes to high blood pressure.  However, during the initial adaptation phase to a ketogenic diet, the body excretes excess sodium and minerals due to a drop in insulin levels.

If you don’t replace these minerals, you can end up with many of the symptoms of the keto flu.  Be sure to replenish these minerals by using a high-quality pink or gray salt and drinking organic bone broth throughout the day.

Get Regular Exercise 

Short bursts of intense exercise increase AMP-K and promote metabolic flexibility while increasing oxygenation of tissues. Be sure to keep it to 15-20 minutes 2-4 times a week, overdoing it can raise cortisol and pull you out of ketosis.

Additionally, get regular low intensity exercise such as barefoot walking outdoors.  This adds the benefit of free electrons from the Earth that are helpful for your electromagnetic frequency, which calms your stress response and improves healing and sense of well-being.

Improve Bowel Movements

Many people don’t consider this as an important factor but constipation can drive up stress hormones and pull you out of ketosis. Many people experience constipation on a ketogenic diet so it is important to take steps to mitigate this.

You should be sure to consume plenty of fibrous vegetables, fermented foods, water, minerals, and never eat in a stressed state. Stress inhibits digestion so be sure to perform an act of gratitude or prayer before meals to help pull your body into a resting state.

If intestinal bacterial overgrowth is an issue, this should absolutely be addressed as another cause of poor digestion.  Finally, magnesium supplementation can be a great remedy for constipation while also supporting the body for optimal health overall.

Control Protein Intake 

Eating too much protein can easily stimulate gluconeogenesis which will raise blood sugar and pull you out of ketosis.  Most individuals will want to aim for 0.4-0.5 grams of protein per pound of bodyweight and around 20-30 grams per meal.

This means a 150 lb. individual would only need about 60-75 grams of protein each day.  Individuals who are more active and involved in intense weight training or intense athletic endeavors may go up to 0.6-0.7 grams of protein per pound of body weight on heavy training days.

Use MCT Oil

Producing ketones can be a stressor on the body, especially if you have mitochondrial dysfunction. MCT oil is easily converted into ketones to relieve some of this stress and improve your state of ketosis. Avoid brands that contain lauric acid (C12) as this fatty acid is not easily converted into ketones.

I often recommend the bulletproof brand XCT which contains the two MCTs most readily converted into ketones, namely capric and caprylic acid.

Improve Your Sleep 

Mitigating stress is a key aspect of maintaining an optimal state of ketosis and getting good sleep is a paramount aspect of this.  Poor sleep is consistently correlated with blood sugar imbalance and increased risk of cancer.  A good start is to be in bed no later than 11pm, make sure the room is completely blacked out, and lower the temperature to about 60-65 degrees.

More advanced strategies for optimal sleep include:

Getting AM sunlight to prime the circadian rhythm

Avoiding blue light exposure within 4 hours of sleep by investing in a pair of blue-light blocking glasses

Developing a relaxing routine that you go through every night before bed. This could include prayer, meditation, gratitude journaling, light stretching, or anything that brings you peace and comfort.

Conclusion 

We know a lot about how cancer cells behave and what conditions allow them to thrive. Because of this, we are able to alter our internal environment in order to favor our healthy cells over cancer cells.

Reducing sugar intake, getting the body into a state of ketosis, and implementing intermittent fasting can be powerful cancer-fighting strategies. Because cancer cells in general are metabolically inflexible, we are able to take advantage of ketone metabolism as a way of placing cancer cells in a weakened state.

Not only does this make these strategies powerful stand-alone healing practices, but also for improving the outcomes of traditional treatments.

Sources For This Article Include:

1. Seyfried, T. N. (2015). Cancer as a mitochondrial metabolic disease. Frontiers in Cell and Developmental Biology, 3. PMID: 26217661

2. Gupta, K. (2016). Cancer generated lactic acid: Novel therapeutic approach. International Journal of Applied and Basic Medical Research, 6(1), 1–2. PMCID: PMC4765265

3. Winkler, B. S., Orselli, S. M., & Rex, T. S. (1994). The redox couple between glutathione and ascorbic acid: A chemical and physiological perspective. Free Radical Biology and Medicine. PMID: 8001837

4. Sanchez, A., Reeser, J. L., Lau, H. S., Yahiku, P. Y., Willard, R. E., McMillan, P. J., … Register, U. D. (1973). Role of sugars in human neutrophilic phagocytosis. American Journal of Clinical Nutrition, 26(11), 1180–1184. PMID: 4748178

5. DeChatelet, L. R., Cooper, M. R., & McCall, C. E. (1972). Stimulation of the Hexose Monophosphate Shunt in Human Neutrophils by Ascorbic Acid: Mechanism of Action. Antimicrobial Agents and Chemotherapy, 1(1), 12–16. PMCID: PMC444158

6. Glucose-6-phosphate in Metabolic Processes. Mark Brandt, Ph.D.

7. Shackelford, D. B., & Shaw, R. J. (2009). The LKB1–AMPK pathway: metabolism and growth control in tumour suppression. Nature Reviews Cancer, 9(8), 563–575. PMID: 19629071

8. Faubert, B., Boily, G., Izreig, S., Griss, T., Samborska, B., Dong, Z., … Jones, R. G. (2013). AMPK is a negative regulator of the warburg effect and suppresses tumor growth in vivo. Cell Metabolism, 17(1), 113–124. PMID: 23274086

9. Draznin, B., Wang, C., Adochio, R., Leitner, J. W., & Cornier, M. A. (2012). Effect of dietary macronutrient composition on AMPK and SIRT1 expression and activity in human skeletal muscle. Hormone and Metabolic Research, 44(9), 650–655. PMID: 22674476

10. Cantó, C., Jiang, L. Q., Deshmukh, A. S., Mataki, C., Coste, A., Lagouge, M., … Auwerx, J. (2010). Interdependence of AMPK and SIRT1 for Metabolic Adaptation to Fasting and Exercise in Skeletal Muscle. Cell Metabolism, 11(3), 213–219. PMID: 20197054

11. Li, W., Saud, S. M., Young, M. R., Chen, G., & Hua, B. (2015). Targeting AMPK for cancer prevention and treatment. Oncotarget, 6(10), 7365–7378. PMID: 25812084

12. Dogan, S., Johannsen, A. C., Grande, J. P., & Cleary, M. P. (2011). Effects of intermittent and chronic calorie restriction on mammalian target of rapamycin (mTOR) and IGF-I signaling pathways in mammary fat pad tissues and mammary tumors. Nutrition and Cancer, 63(3), 389–401. PMID: 21462085

13. McDaniel, S. S., Rensing, N. R., Thio, L. L., Yamada, K. A., & Wong, M. (2011). The ketogenic diet inhibits the mammalian target of rapamycin (mTOR) pathway. Epilepsia, 52(3). PMID: 21371020

14. Adimoolam, S., & Ford, J. M. (2003). p53 and regulation of DNA damage recognition during nucleotide excision repair. DNA Repair. PMID: 12967652

15. Lee, E.-J., Kim, T.-J., Kim, D. S., Choi, C. H., Lee, J.-W., Lee, J.-H., … Kim, B.-G. (2010). P53 Alteration Independently Predicts Poor Outcomes in Patients With Endometrial Cancer: a Clinicopathologic Study of 131 Cases and Literature Review. Gynecologic Oncology, 116(3), 533–8. PMID: 20006376

16. Okoshi, R., Ozaki, T., Yamamoto, H., Ando, K., Koida, N., Ono, S., … Kizaki, H. (2008). Activation of AMP-activated protein kinase induces p53-dependent apoptotic cell death in response to energetic stress. The Journal of Biological Chemistry, 283(7), 3979–87. PMID: 18056705

17. Prescott, S. M., & Fitzpatrick, F. A. (2000). Cyclooxygenase-2 and carcinogenesis. Biochimica et Biophysica Acta – Reviews on Cancer. PMID: 10722929

18. Lee, Y. K., Park, S. Y., Kim, Y. M., & Park, O. J. (2009). Regulatory effect of the AMPK-COX-2 signaling pathway in curcumin-induced apoptosis in HT-29 colon cancer cells. In Annals of the New York Academy of Sciences (Vol. 1171, pp. 489–494). PMID: 19723094

 

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INGREDIENTS:

¾ cup cashews

¾ cup raw pistachios

½ cup chopped dried organic apricots – without sulphur dioxide

1 tbsp. raw honey

1 tsp. organic coconut oil

1 tbsp. organic chia seeds

Finely grind the peel of a small orange (zest) and then add its juice to the mixture

HOW TO PREPARE:

 

Pulverize nuts in food processor until very small.

Then add the chopped apricots

The zest of a small orange.

Add all other ingredients and pulse until blended.

Press mixture into a wax paper lined baking dish sprinkled with dried shredded coconut.

Sprinkle more shredded coconut on top and press in lightly.

Freeze until firm then turn over and cut into squares or bars.

Keep refrigerated.  

ENJOY!

 

SOURCE: Slightly modified from – thymebombe.com

PICTURES: Courtesy of Alayna Tucker

Thank you Alayna – Blessings!

 

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INGREDIENTS

• 1 cup raw pecans, pre-soaked (Can substitute with raw almonds, cashews or walnuts.)
• 1/3 cup raw chocolate or carob powder
• 1 cup dates, pitted and soaked to soften
• 2 cups shredded coconut
• ½ cup extra virgin coconut oil, melted but cool (When melting your coconut oil, be careful not to heat it too much. It will melt at a very low heat, so do not overheat.)
• ¼ tsp. sea salt (Pink Himalayan salt is great because it is full of minerals)

Top Layer Ingredients

• 2/3 cup cashews
• ¼ cup raw chocolate or carob powder
• 2/3 cup dates, pitted and soaked to soften
• 1/3 cup extra virgin coconut oil, melted but cool
• 1/8 tsp. sea salt
• Shredded coconut for garnish

INSTRUCTIONS

1. In a food processor with S-blade, blend pecans, carob, and salt to a coarse flour.
2. While the machine is spinning, add dates a few at a time, until fully chopped and combined.
3. Next add the coconut and blend until well incorporated.
4. Finally pour in the coconut oil, and pulse a few more times until well mixed.
5. Transfer mixture to a glass square or rectangle baking dish, and press evenly to line the bottom of the dish.
6. Place in fridge or freezer to set.

Top Layer Instructions

1. In food processor with S-blade, blend cashews down to a fine meal.
2. Add in the rest of the ingredients, and blend until smooth.
3. Spread evenly over the base, and sprinkle with extra shredded coconut.
4. Let set in fridge for at least 3 hours.
5. Cut into bars or squares and enjoy.

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My Top 10 Anti-Inflammatory SuperFoods

Inflammation is an immunological process of self-repair in which the body works to destroy abnormal pathogens, dead cells and abnormal tissue.  When inflammation becomes a chronic condition, it becomes more destructive to the body and can cause major health problems.  Controlling inflammation through nutrition and lifestyle has to be a central focus to achieve your health goals.

I believe deep within my spirit that God created us for incredible health & vitality and desires for us to look to nature to provide the resources for health & well-being.  Here are 10 of the most important anti-inflammatory foods.

Here is the link to the above video.

1. Coconut Oil:

This superfood is loaded with healthy fats, including lauric acid which is found in a high quantity within mother’s milk.  Coconut fats help you to burn fat, improve brain function and reduce whole body inflammatory levels.  It is great to consume in your shakes and smoothies and you can put it on your skin and the components will cross into your blood stream transdermally.(1, 2, 3)

I recommend using coconut oil to cook with because it cannot be denatured under high heat.  If you don’t like the coconut flavor than use a high quality MCT oil which has all the same benefits but no coconut flavor.

2. Coconut Water Kefir:

This is fermented coconut water.  Coconut water is naturally rich in potassium but it also contains a good amount of sugars.  The fermentation process breaks down sugar and adds B vitamins, live enzymes and probiotics.

Coconut water kefir is EXCELLENT for your digestive system and is well-tolerated by most people.  If you are experienced with it, you can drink a bottle at a time.  If you are new to fermented foods and drinks or have a serious digestive issue, it is better to begin with 1-2 tbsps per day.

3. Ginger:

Ginger is composed of several volatile oils that are powerful anti-bacterial, anti-viral, anti-fungal, anti-parasitic agents.  In addition, it inhibits cancer cell formation while firing up our body’s own inborn ability to destroy the cancer cells formerly present.(1)

Additionally, ginger helps protect the bodies stores of the super anti-oxidant & free radical destroyer.   Ginger is also a powerful anti-nausea agent and improves the production of digestive juices (stomach acid, bile and pancreatic enzymes) to enhance digestion.(2, 3)

• Drink a cup of organic ginger tea everyday
• Grate fresh ginger or use dried ginger on your salad, meat and steamed veggies
• Drink ginger coconut water kefir (Kevita brand – Lemon Ginger is excellent)
• Get ginger root and put an inch or so in per 8oz of juice. Anymore can give too much bite.

4.  Lemon:

Lemon is loaded with vitamin C, citrus bioflavonoids (vitamin P), live enzymes and potassium.  It is one of the best things to help the liver and kidneys to detoxify and it improves circulation and cellular oxygenation.

I recommend using fresh squeezed lemon or lemon essential oil in your water each morning (and throughout the day if possible) to improve liver cleansing.

I also recommend squeezing lemon on your meat and veggies in order to allow the enzymes and citric acid to begin metabolizing these things before consuming them.  Additionally, lemon helps to stimulate stomach acid, bile and pancreatic enzyme production for more optimal digestion.

5.  Avocados:    

Avocados are full of healthy fats, potassium and magnesium.  They are also rich in carotenoid anti-oxidants that reduce inflammation in the body.  The good fats help produce ketones and improve fat burning. (1, 2, 3)

My favorite ways to use avocados include putting them into shakes to make puddings and chocolate mousse.   I also LOVE making a great guacamole and I enjoy avocado salads.  I consume 1-2 avocados on most days and recommend for the majority of my clients to consume an avocado each day.

6. Himalayan Sea Salt:

High quality Himalayan sea salt contains over 84 trace minerals and a unique energetic frequency that enhances cellular function.  Most other salts are highly processed and refined and not well-utilized by the body.

Himalayan pink salts help reduce edema, swelling, cellulite and they balance blood pressure.  Lower carbohydrate diets need more healthy salts because their body doesn’t retain sodium like we do when we consume a higher carbohydrate diet.

I put them on my foods generously.  I tell my clients that if they are craving salts, than they are most likely trace mineral deficient and it is important to use more of these good salts.   It is also a great energy tip to take a pinch of pink salt and follow it with 8oz of water.  This also works well to reduce asthmatic and allergy symptoms.

7. Apple Cider Vinegar (ACV):   

This fermented tonic is loaded with enzymes and organic acids.  It is a natural sterilizing agent that has been shown to improve digestive function, stabilize blood sugar, reduce inflammation and improve skin tone. (1, 2)

I use ACV like I use lemon, in water and on foods (particularly meat and vegetables) before consuming them.  It helps to pre-digest the meat and veggies and reduces stress on our digestive system.  ACV also helps to reduce the microbial load throughout the body and improves the use of digestive juices such as stomach acid, bile and pancreatic enzymes.(3)

8.  Sprouted Pumpkin Seeds:

Sprouted pumpkin seeds are full of B vitamins, magnesium and zinc.  They are one of the most nutrient dense foods on the planet and have a powerful anti-inflammatory effect on the body.

Sprouting pumpkin seeds helps to release some of the “anti-nutrients” they contain. As a result, the vitamins and minerals in pumpkin seeds become more readily digested and absorbed. To remove some of these anti-nutrients, seal a glass container with pumpkin seeds covered in water for 24 hours. Rinse the seeds and allow drying before use in cooking.

You can also purchase some Go Raw sprouted pumpkin seeds here that are incredibly tasty and enjoyable!

9.  Turmeric:

Turmeric is loaded with curcuminoid anti-oxidants that powerfully reduce inflammation, improve detoxification and reduce cancer cell formation in the body.  Using turmeric on your dishes is one of the best natural health strategies you can apply. (1)

I recommend using it with coconut milk for an anti-inflammatory milk, putting it on meats and in coconut cups like these.  It is best absorbed when combined with good fats and a pinch of black pepper. (2, 3)

10.  Organic Broth:

Bone broth from organically raised animals is loaded with bone and immune supportive nutrients.  Bone broth is loaded with bone marrow where the red and white blood cells that form our blood and immune system are originally formed.   It is also rich in collagen peptides which help to improve the integrity of our gut lining, skin and joints.

Bone broth is also rich in conjugated linoleic acid, also called CLA.  CLA helps to reduce inflammation and stimulate fat burning.  It has also been shown to be a powerful immune stimulating agent that reduces cancer growth in the body.

Ideally you will get pasture-raised chicken bones or grass-fed beef bones as that is the highest quality.   You can make it from scratch with this recipe or you can purchase it pre-maid.

Sources For This Article Include:

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Re-blogged from http://drjockers.com

THANK YOU DR. JOCKERS FOR ANOTHER GREAT ARTICLE

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MCT Oils:

1. Bach AC, Babayan VK. Medium-chain triglycerides: an update. Am J Clin Nutr. 1982 Nov;36(5):950-62. PMID: 6814231
2. Medium-chain triglycerides Link Here
3. Stein TP, Presti ME, Leskiw MJ, Torosian ME, Settle RG, Buzby GP, Schluter MD. Comparison of glucose, LCT, and LCT plus MCT as calorie sources for parenterally nourished rats. Am J Physiol. 1984 Mar;246(3 Pt 1):E277-87. PMID: 6422772
4. Odle J. New insights into the utilization of medium-chain triglycerides by the neonate: observations from a piglet model. J Nutr. 1997 Jun;127(6):1061-7. PMID: 9187618
5. Page KA, Williamson A, Yu N, et al. Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia. Diabetes. 2009;58(5):1237-1244.
6. Page KA, Williamson A, Yu N, et al. Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia. Diabetes. 2009;58(5):1237-1244.
7. Masino SA, Rho JM. Mechanisms of Ketogenic Diet Action. In: Noebels JL, Avoli M, Rogawski MA, Olsen RW, Delgado-Escueta AV, editors. Jasper’s Basic Mechanisms of the Epilepsies [Internet]. 4th edition. Bethesda (MD): National Center for Biotechnology Information (US); 2012. PMID: 22787591
8. Tetrick MA, Greer FR, Benevenga NJ. Blood D-(-)-3-hydroxybutyrate concentrations after oral administration of trioctanoin, trinonanoin, or tridecanoin to newborn rhesus monkeys (Macaca mulatta). Comp Med. 2010 Dec;60(6):486-90. PMID: 21262136
9. Huang WC, Tsai TH, Chuang LT, Li YY, Zouboulis CC, Tsai PJ. Anti-bacterial and anti-inflammatory properties of capric acid against Propionibacterium acnes: a comparative study with lauric acid. J Dermatol Sci. 2014 Mar;73(3):232-40. PMID: 24284257
10. Marounek M, Skrivanová E, Rada V. Susceptibility of Escherichia coli to C2-C18 fatty acids. Folia Microbiol (Praha). 2003;48(6):731-5. PMID: 15058184
11. Murzyn A, Krasowska A, Stefanowicz P, Dziadkowiec D, Łukaszewicz M. Capric Acid Secreted by S. boulardii Inhibits C. albicans Filamentous Growth, Adhesion and Biofilm Formation. Mylonakis E, ed. PLoS ONE. 2010;5(8):e12050.
12. Kim H-J, Yoon H-J, Kim S-Y, Yoon Y-R. A Medium-Chain Fatty Acid, Capric Acid, Inhibits RANKL-Induced Osteoclast Differentiation via the Suppression of NF-κB Signaling and Blocks Cytoskeletal Organization and Survival in Mature Osteoclasts. Molecules and Cells. 2014;37(8):598-604.
13. Medium-chain triglycerides Link Here
14. Bergsson G, Arnfinnsson J, Steingrímsson Ó, Thormar H. In Vitro Killing of Candida albicans by Fatty Acids and Monoglycerides. Antimicrobial Agents and Chemotherapy. 2001;45(11):3209-3212.
15. Takahashi M, Inoue S, Hayama K, Ninomiya K, Abe S. [Inhibition of Candida mycelia growth by a medium chain fatty acids, capric acid in vitro and its therapeutic efficacy in murine oral candidiasis]. Med Mycol J. 2012;53(4):255-61. Japanese. PMID: 23257726
16. Bergsson G, Steingrímsson O, Thormar H. In vitro susceptibilities of Neisseria gonorrhoeae to fatty acids and monoglycerides. Antimicrob Agents Chemother. 1999 Nov;43(11):2790-2. PMID: 10543766
17. Bergsson G, Arnfinnsson J, Karlsson SM, Steingrímsson O, Thormar H. In vitro inactivation of Chlamydia trachomatis by fatty acids and monoglycerides. Antimicrob Agents Chemother. 1998 Sep;42(9):2290-4. PMID: 9736551
18. Page KA, Williamson A, Yu N, et al. Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia. Diabetes. 2009;58(5):1237-1244.
19. Yeh YY, Zee P. Relation of ketosis to metabolic changes induced by acute medium-chain triglyceride feeding in rats. J Nutr. 1976 Jan;106(1):58-67. PMID: 1245892
20. Lavau MM, Hashim SA. Effect of medium chain triglyceride on lipogenesis and body fat in the rat. J Nutr. 1978 Apr;108(4):613-20. PMID: 24679
21. Pediatrics – Medium-Chain Triglyceride Feeding in Premature Infants: Effects on Calcium and Magnesium Absorption Link Here
22. Tantibhedhyangkul P, Hashim SA. Medium-chain triglyceride feeding in premature infants: effects on fat and nitrogen absorption. Pediatrics. 1975 Mar;55(3):359-70. PMID: 1170544
23. Gasior M, Rogawski MA, Hartman AL. Neuroprotective and disease-modifying effects of the ketogenic diet. Behavioural pharmacology. 2006;17(5-6):431-439.
24. Berning JR. The role of medium-chain triglycerides in exercise. Int J Sport Nutr. 1996 Jun;6(2):121-33. PMID: 8744785
25. Jeukendrup AE, Saris WH, Wagenmakers AJ. Fat metabolism during exercise: a review–part III: effects of nutritional interventions. Int J Sports Med. 1998 Aug;19(6):371-9. PMID: 9774203
26. Stubbs RJ, Harbron CG. Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men. Int J Obes Relat Metab Disord. 1996 May;20(5):435-44. PMID: 8696422
27. Hainer V, Kunesová M, Stich V, Zák A, Parizková J. [The role of oils containing triacylglycerols and medium-chain fatty acids in the dietary treatment of obesity. The effect on resting energy expenditure and serum lipids]. Cas Lek Cesk. 1994 Jun 13;133(12):373-5. Czech. PMID: 8069895
28. St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6. PMID: 18326600

Ginger:

1. Park M, Bae J, Lee DS. Antibacterial activity of [10]-gingerol and [12]-gingerol isolated from ginger rhizome against periodontal bacteria.  Phytother Res. 2008 Nov;22(11):1446-9.  PMID: 18814211
2. Rahmani AH, Shabrmi FM, Aly SM. Active ingredients of ginger as potential candidates in the prevention and treatment of diseases via modulation of biological activities. Int J Physiol Pathophysiol Pharmacol. 2014 Jul 12;6(2):125-36. eCollection 2014. Review. PMID: 25057339
3. Baliga MS, Haniadka R, Pereira MM, D’Souza JJ, Pallaty PL, Bhat HP, Popuri S. Update on the chemopreventive effects of gingerand its phytochemicals.  Crit Rev Food Sci Nutr. 2011 Jul;51(6):499-523 Review.  PMID:  21929329
4. Kundu JK, Na HK, Surh YJ Ginger-derived phenolic substances with cancer preventive and therapeutic potential.  Forum Nutr. 2009;61:182-92. PMID: 19367122
5. Haniadka R, Saldanha E, Sunita V, Palatty PL, Fayad R, Baliga MS. A review of the gastroprotective effects of ginger (Zingiber officinale Roscoe). Food Funct. 2013 Jun;4(6):845-55. Review.  PMID:23612703
6. Palatty PL, Haniadka R, Valder B, Arora R, Baliga MS. Ginger in the prevention of nausea and vomiting: a review.  Crit Rev Food Sci Nutr. 2013;53(7):659-69.   PMID:23638927
7. Ali BH, Blunden G, Tanira MO, Nemmar A. Some phytochemical, pharmacological and toxicological properties of ginger (Zingiber officinale Roscoe): a review of recent research.  Food Chem Toxicol. 2008 Feb;46(2):409-20.  PMID:17950516
8. Ippoushi K, Azuma K, Ito H, Horie H, Higashio H. [6]-Gingerol inhibits nitric oxide synthesis in activated J774.1 mouse macrophages and prevents peroxynitrite-induced oxidation and nitration reactions.  Life Sci. 2003 Nov 14;73(26):3427-37.  PMID:14572883
9. Yao J, Ge C, Duan D, Zhang B, Cui X, Peng S, Liu Y, Fang J. Activation of the phase II enzymes for neuroprotection by gingeractive constituent 6-dehydrogingerdione in PC12 cells.  J Agric Food Chem. 2014 Jun 18;62(24):5507-18.  PMID:  24869427

Avocados:

1. Jeena K, Liju VB, Kuttan R. Antioxidant, anti-inflammatory and antinociceptive activities of essential oil from ginger.  Indian J Physiol Pharmacol. 2013 Jan-Mar;57(1):51-62.  PMID: 24020099
2. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. PMID:23638933
3. Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005 Mar;135(3):431-6. PMID:15735074
4. Mike Adams. Avocados offer remarkable benefits for skin health. Natural News.Link Here
5. Nalin Chilkov. Avocados: A Super Cancer Fighting Food. Huffington Post.Link Here

Apple Cider Vinegar:

1. Johnston CS, Gaas CA. Vinegar: Medicinal Uses and Antiglycemic Effect.Medscape General Medicine.2006 May; 8(2):61. PMCID:1785201
   
2. Hu FB, Stampfer MJ, Manson JE, et al., Dietary intake of α-linolenic acid and risk of fatal ischemic heart disease among women. Am J Clin Nutr. 1999 May;69(5): 890-897. PMID:10232627
3. Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high carbohydrate meal in subjects with insulin resistance or type 2 diabetes mellitus.Diabetes Care. 2004 Jan; 27:281–282. PMID:14694010
4. Johnston CS, Buller AJ. Vinegar and peanut products as complementary foods to reduce postprandial glycemia.J Am Diet Assoc. 2005 Dec;105:1939–1942. PMID:16321601
5. White AM, Johnston CS. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes Care. 2007 Nov; 30:2814–2815. PMID:17712024
6. Petsiou EI, Mitrou PI, et al. Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. Oxford University Press Journals. 2014 Oct; 651-661. DOI:1111/nure.12125
7. Kondo T, et al. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Apr; 73(8): 1837-1843. DOI:127//bbb.90231
8. Takashi Fushimi, Kazuhito Suruga, Yoshifumi Oshima, Momoko Fukiharu, Yoshinori Tsukamoto and Toshinao Goda. Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats fed a cholesterol-rich diet. British Journal of Nutrition. 2006 May; 95:916-924. DOI:1079/BJN200617
9. Versatilevinegar, Today’s Vinegar Link Here
10. Supplemental Guide ACV Link Here 
11. Battcock M and Azam-Ali S. Fermented Fruits and Vegetables. A Global Perspective. 1998; 134: 5.3. Visit linkhere
12. ACV excerpt. Link Here
13. Lam, C. K., Zhang, Z., Yu, H., Tsang, S.-Y., Huang, Y. and Chen, Z. Y. Apple polyphenols inhibit plasma CETP activity and reduce the ratio of non-HDL to HDL cholesterol. Mol. Nutr. Food Res. 2008 May, 52: 950–958. DOI:1002/mnfr.200700319
14. Cortesia C, et al. Acetic Acid, the Active Component of Vinegar, Is an Effective Tuberculocidal Disinfectant. 2014 Feb; 5(2): e00013-14 DOI:1128/mBio.00013-14
15. Tuberculosis. Link Here
16. Best M, Sattar SA, Springthorpe VS, Kennedy ME. Comparative mycobactericidal efficacy of chemical disinfectants in suspension and carrier tests.Applied and Environmental Microbiology.1988 Nov;54(11):2856-2858. PMCID: PMC204385
17. Medicine Net, Oral Metformin. Link Here
18. Schwalfenberg GK. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?Journal of Environmental and Public Health.2012 Oct; 2012: 727630. DOI: 1155/2012/727630

Turmeric:

1. Prasad S, Gupta SC, Tyagi AK, Aggarwal BB. Curcumin, a component of golden spice: from bedside to bench and back. Biotechnol Adv. 2014 Nov 1;32(6):1053-64. PMID: 24793420
2. Panzhinskiy E, Hua Y, Lapchak PA, Topchiy E, Lehmann TE, Ren J, Nair S. Novel curcumin derivative CNB-001 mitigates obesity-associated insulin resistance. J Pharmacol Exp Ther. 2014 May;349(2):248-57. PMID: 24549372
3. Zhang F, Zhang Z, Chen L, Kong D, Zhang X, Lu C, Lu Y, Zheng S. Curcumin attenuates angiogenesis in liver fibrosis and inhibits angiogenic properties of hepatic stellate cells. J Cell Mol Med. 2014 Jul;18(7):1392-406. PMID: 24779927
4. Neerati P, Devde R, Gangi AK. Evaluation of the effect of curcumin capsules on glyburide therapy in patients with type-2 diabetes mellitus. Phytother Res. 2014 Dec;28(12):1796-800. PMID: 25044423
5. Super Foodly: Spices, Turmeric, Ground Link Here
6. Lee KH, Abas F, Alitheen NB, Shaari K, Lajis NH, Ahmad S. A curcumin derivative, 2,6-bis(2,5-dimethoxybenzylidene)-cyclohexanone (BDMC33) attenuates prostaglandin E2 synthesis via selective suppression of cyclooxygenase-2 in IFN-γ/LPS-stimulated macrophages. Molecules. 2011 Nov 23;16(11):9728-38. PMID: 22113581
7. Seyedzadeh MH, Safari Z, Zare A, Gholizadeh Navashenaq J, Razavi SA, Kardar GA, Khorramizadeh MR. Study of curcumin immunomodulatory effects on reactive astrocyte cell function. Int Immunopharmacol. 2014 Sep;22(1):230-5. PMID: 24998635
8. Nakmareong S, Kukongviriyapan U, Pakdeechote P, Kukongviriyapan V, Kongyingyoes B, Donpunha W, Prachaney P, Phisalaphong C. Tetrahydrocurcumin alleviates hypertension, aortic stiffening and oxidative stress in rats with nitric oxide deficiency. Hypertens Res. 2012 Apr;35(4):418-25. PMID: 22072109
9. Talbot K. Brain insulin resistance in Alzheimer’s disease and its potential treatment with GLP-1 analogs. Neurodegener Dis Manag. 2014;4(1):31-40. PMID: 24640977
10. Nguyen TA, Friedman AJ. Curcumin: a novel treatment for skin-related disorders. J Drugs Dermatol. 2013 Oct;12(10):1131-7. PMID: 24085048

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Re-blogged from http://drjockers.com

THANK YOU DR. JOCKERS FOR ANOTHER GREAT ARTICLE

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Here are some godly and vital points on how to manages stress.

BE THANKFUL

Make a “gratitude list” and say “thank you.” When under stress, sit down and make a list of all the things and people you are grateful for. If possible, call or write those you are grateful to and let them know of your gratitude.

EAT HEALTHY

Eating properly can help to reduce stress. Skip the sugars, salts, caffeine and food additives. They will not only add to the stress, but will make you sick as well.

ENJOY THE WEATHER

During the autumn and winter months, the sun lays low on the horizon. The leaves fall as nature gracefully goes through its annual recovery stage. The sun can more easily penetrate through the branches of trees and warm you. Take advantage of this by standing outside on a sunny autumn or winter day. Feel the warmth of the sun on your face.



FIND PEACE

Take care of your spirit. Read the Scripture and get on your knees and don’t be afraid to talk to God.

TAKE A WALK

Either solo, with family or friends or with your pet. Get physically active. Start moving. Don’t let the weather, your schedule or anything else get in your way. Moving your body is vital to stress reduction.

THINK POSITIVELY

Smile. Learn to laugh at yourself. Break the negative thinking pattern!

HAVE A PLAN

Make a daily schedule and stick with it. Prepare and rehearse a positive way to respond to a particular stressor. If you know you will be having a stressful encounter, pray over it, plan your strategy and then give it up to God!

GET QUALITY SLEEP

Neither too much nor too little. Your brain not only needs food as its fuel, it needs sleep just as much. The sleep that comes from a dark, quiet room. Turn off “ALL SOUNDS” and turn on the ZZZZ’s.

CREATE JOY

You have heard it said “Never Let Them Take Away Your Joy!” Joy is not “results to strive for”, it is actually acquired during the journey. You can train your mind to see joy in everything. You can be satisfied in the smallest of situations and it all comes from staring in the right direction. Turn toward the Light that will sustain you in everything. Turn toward Jesus!

HELP OTHERS

The Bible is filled with verses that tell you the value of helping others. But the value is actually greater for you than it is for them. If you want to de-stress, give someone else a hand.

CONNECT WITH OTHERS

No man is an island. Your stress is easily reduced when you share your burden. This means finding someone who is trustworthy and you believe is a credible person and is willing to share your burden. It isn’t about whether they can actually assist you or not. It is about trusting someone to listen. Often times once you hear yourself speak, you can more easily find solutions.

And always remember what Jesus said:

“Come to me, all you who are weary and burdened, and I will give you rest.  Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.  For my yoke is easy and my burden is light.”

Matthew 11:28-30

 

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