Fruit

To maintain an alkaline body eat a limited amount of organic fruits.
Preferably, eat only stone fruits or fruits with a pit in it like a peach or plum because they are lower on the glycemic index.
Berries (raspberries, strawberries, blackberries and blueberries) are also low on the glycemic index.

FRUIT: MORE THAN JUST A HIT OF SUGAR
Although conventional wisdom holds that fruit is unquestionably a health food, the push to avoid sugar and excess carbohydrates has in many cases left people hesitant, even afraid to eat fruit. While it’s typically acknowledged that eating an apple is better than eating a bag of candy, fruit is still often seen as a source of sugar that should be consumed in strict moderation, and the phrase “sugar is sugar” is a common refrain, especially in Paleo or low-carb communities.
The problem with this viewpoint is that added sweeteners and fruit have completely different metabolic effects.
The fibre and water found in whole fruit increase satiety, which makes it less likely that you’ll go into caloric excess. Studies have shown that naturally occurring sugars in fruits are beneficial to health and do not promote weight gain.
And despite some claims to the contrary, there’s no evidence that we should avoid whole fruit simply because it contains fructose. Far from being a health hazard, like pure fructose or added sweeteners, studies suggest that eating whole, fresh fruit may actually decrease the risk of obesity and diabetes. Trials have shown that eating fruit reduces oxidative stress markers and blood glucose in diabetics. Limiting fruit intake has no effect on blood sugar, weight loss, or waist circumference.
For most people, 3-5 servings of fruit per day is perfectly fine, although certain people with insulin resistance, diabetes, or metabolic syndrome may see improvements by restricting fruit intake to one to two servings a day, and by choosing fruits that are lower in sugar.

Some foods help your digestive tract absorb less cholesterol. For example:
•oats, barley, and other whole grains
•fruits such as apples, pears, bananas, and oranges
•vegetables such as eggplant and okra
•beans and legumes, such as kidney beans, chickpeas, and lentils

Jan 272017
 

The importance of bioavailability
It’s not just the amount of nutrients that a food contains that is important, it’s how bioavailable those nutrients are to the body.
Bioavailability refers to the portion of a nutrient that is absorbed by the body.
The amount of nutrients we absorb from a food is invariably lower than the absolute amount of nutrients the food contains.
The nutrients in some foods are more bioavailable to humans than others. For example, the grass on your front lawn is loaded with vitamins and minerals, but they’re largely inaccessible to humans. Grass contains large amounts of a plant fibre called cellulose, which humans cannot break down. Since we can’t break down the cellulose, we can’t absorb the nutrients grass contains.
On the other hand, nutrients in animal products like fish, meat, poultry, dairy, and eggs are highly bioavailable. This means we can absorb them easily.
The key to nourishing your body, then, is to maximize your intake of bioavailable nutrients. This will ensure that your body has everything it needs to function optimally.

The nutrient density and bioavailability of foods
The table below ranks foods according to their nutrient density and bioavailability.

HIGH MEDIUM  LOW
Organ meat Whole grains* Refined grains (i.e.bread,
pasta, crackers, etc.)
Meat,wild game and poultry Legumes*  Sugar
Fish and shellfish Plant fats and oils**  Industrial seed oils
Eggs Animal fats and oils**  Processed food and snacks
Fruits Dairy products  Sugar-sweetened beverages
Vegetables  Artificial ingredients
Nuts and seeds*  Alcohol
Herbs and spices  Natural sweeteners

* Whole grains, legumes, and nuts and seeds contain substances called “nutrient inhibitors” that impair the  absorption of some of the nutrients they contain.
** Plant and animal fats are relatively low in nutrients, but they play other crucial roles, including helping us to absorb the nutrients in other foods.

Looking at the table you might notice several interesting things.

Firstly, all of the most nutrient-dense foods are real, whole foods, and all of the least  nutrient-dense foods are processed and refined foods.

Processed and refined foods are destroying our health because they promote overeating and inflammation, and inflammation is at the root of all modern disease. Here  we see yet another problem with these foods: they are at the bottom of the scale in  terms of nutrient density.

Secondly, you might be surprised to see that organ meats, meat, fish and shellfish are in  the highest category of nutrient density. In fact, when the major nutrients required for human function are considered, these foods are even more nutrient-dense than fruits  and vegetables.

One serving of beef (about 3.5 ounces) typically contains more B12,  niacin (B3), vitamin D, retinol (vitamin A), zinc, iron, potassium, phosphorus, and EPA and  DHA than the same amount of blueberries or kale, which are two of the most nutrient dense plant foods. In addition, the nutrients in meat are highly bioavailable when  compared to foods like cereal grains, nuts and seeds, and legumes. The bioavailability of zinc, for example, is four times higher in meat than it is in grains.

Thirdly, while neither animal nor plant fats are especially nutrient dense, they do play other important roles in the diet. Perhaps most importantly, they help us to absorb the nutrients that are present in other foods.

Finally, look at where whole grains and legumes are on the table; they’re not the  nutritional powerhouses you may have been led to believe they are. Not only do they lack important nutrients, but they also contain substances called “nutrient inhibitors” that make it more difficult for us to absorb some of the nutrients they do contain.

Cultures who ate a lot of grains and legumes went to great lengths to break down these nutrient inhibitors so they could better absorb the nutrients in these foods.
Methods included soaking, sprouting, fermenting, and leavening.
If you have the time and energy to prepare grains and legumes in these ways, and you tolerate them well, there’s no reason they can’t be part of a diet that emphasizes other more nutrient dense foods like meat, fish, eggs, and fruits and vegetables.

Likewise, if you eat nuts and seeds, you should soak and then dehydrate or roast them first in order to increase the bioavailability of the nutrients they contain.

Jan 272017
 

Food

Numerous foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals. Most vitamin E in American diets is in the form of gamma-tocopherol from soybean, canola, corn, and other vegetable oils and food products

 

Selected Food Sources of Vitamin E (Alpha-Tocopherol)
Food Milligrams (mg)
per serving
Percent DV*
Wheat germ oil, 1 tablespoon 20.3 100
Sunflower seeds, dry roasted, 1 ounce 7.4 37
Almonds, dry roasted, 1 ounce 6.8 34
Sunflower oil, 1 tablespoon 5.6 28
Safflower oil, 1 tablespoon 4.6 25
Hazelnuts, dry roasted, 1 ounce 4.3 22
Peanut butter, 2 tablespoons 2.9 15
Peanuts, dry roasted, 1 ounce 2.2 11
Corn oil, 1 tablespoon 1.9 10
Spinach, boiled, ½ cup 1.9 10
Broccoli, chopped, boiled, ½ cup 1.2 6
Soybean oil, 1 tablespoon 1.1 6
Kiwifruit, 1 medium 1.1 6
Mango, sliced, ½ cup 0.7 4
Tomato, raw, 1 medium 0.7 4
Spinach, raw, 1 cup 0.6 3

 

Tolerable Upper Intake Levels (ULs) for Vitamin E
Age Male Female Pregnancy Lactation
1–3 years 200 mg
(300 IU)
200 mg
(300 IU)
4–8 years 300 mg
(450 IU)
300 mg
(450 IU)
9–13 years 600 mg
(900 IU)
600 mg
(900 IU)
14–18 years 800 mg
(1,200 IU)
800 mg
(1,200 IU)
800 mg
(1,200 IU)
800 mg
(1,200 IU)
19+ years 1,000 mg
(1,500 IU)
1,000 mg
(1,500 IU)
1,000 mg
(1,500 IU)
1,000 mg
(1,500 IU)

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

Jan 272017
 

Video on body systems, how they interact, dealing with Thyroid and Adrenal Fatigue

36 min

Selenium helps detox mercury from body.

Selenium rich foods

  • Bananas
  • Kiwifruit
  • Dates
  • Honeydew melon
  • Grapefruit
  • Mango
  • Papaya
  • Lychee
  • Mulberry
  • Tamarind
  • Jack fruit

What body needs to be healthy

  • Healthy nervous system
  • Regular exercise – lowers stress
  • Good nutrition
  • Good rest

www.ownersguide.com

 

Life after thyroid removal

40 min

 

How to Have A Healthy Thyroid Gland

38 min

Jan 272017
 

7 PROVEN WAYS TO LOSE WEIGHT WITH ADRENAL FATIGUE

 

 

More  on meals for weigh loss… ·∙
Each meal should include 1-­‐2 potions of lean protein. ·∙
Eat all the low-­‐glycemic veggies you want, at least 6 servings a day

Low Glycemic Veggies (organic):
Artichokes
Asparagus
Beans & Legumes
Broccoli
Brussels sprouts
Cauliflower
Celery
Cucumbers
Eggplants
Green Beans
Green Peppers
Lettuce
Mushrooms
Spinach
Tomatoes
Zucchini

Higher Glycemic Veggies (Try to limit):
Beets
Carrots
Celery Root
Corn
Parsnips
Peas
Red potatoes
Rutabaga
Sweet potatoes
Turnips
White potatoes
Winter squash
Yams
If you have a thyroid problem and  have read/heard that cruciferous vegetables like
broccoli, kale, cabbage, rutabaga, and cauliflower are bad because they are goitergenic (ie. they will cause an enlargement)”  theres no need to worry about if your organs are working! (stomach, liver, pancreas, adrenals, etc.)
That is WHY you HAVE to be HEALTHY TO LOSE WEIGHT!
Cruciferous vegetables are very high in phytonutrients! They eliminate toxins from the body by providing enzymes to help your liver!

 

Low Glycemic Fruits: (The best are berries and any fruit with a pit)
Apples
Apricots
Blackberries
Blueberries
Cantaloupes
Cherries
Grapefruits
Nectarines
Peaches
Plums
Raspberries
Strawberries

Higher Glycemic Fruits (Try to limit/avoid):
Bananas
Clementines
Grapes
Honeydew
Oranges
Papayas
Pineapples
Raisins
Tangerines
Watermelon
Dates, dried fruits
Juicing is a NO-­‐NO when attempting to lose weight! You NEED the fiber!!!!

A small serving of good fat with each meal and snack (Coconut oil is the best!!!)
Eat 1-­‐2 snacks per day if needed BUT
Don’t eat after 8pm ·∙
Drink 48-­‐64 oz of water minimum each day ·∙
Have a minimum of 25 grams of fiber a day!

Good Fats:
Coconut oil
Avocados
Raw Nuts & seeds
Olives/Olive Oil
Peanuts/Oil
Peanut Butter
Almonds
Fish (omega-­‐3…salmon, tuna, etc)
Flaxseed

 

Eat spicy foods,
drink more water,
snack on nuts and seeds,
eat a big breakfast,
eat three meals/day,
eat a lighter dinner,
eat slowly and chew thoroughly,
eliminate  MSG/Modified Food Starch/Natural Flavorings.

Jan 272017
 

Epsteine-Barr Virus

The classical symptoms of mononucleosis are fatigue, fever, sore throat and swollen lymph nodes; however, people may have all or only some of these symptoms.
controlling-epstein-barr-virus-using-larrea-tridentata

 

 

Viral-infection-treatment-vitamin-C

Eat plenty of fruits and vegetables, such as:

  • Freshly prepared juices like, carrrot/apple/beet/lemon
  • Strawberries
  • Tomatoes and tomato juice
  • Citrus fruits like, camu camu
  • Red and green bell peppers
  • Broccoli
  • Sweet potatoes or yams

natural-supplements-cure-epstein-barr-virus

The causes of Epstein-Barr virus (EBV) are not fully understood, but there are definite associations with Chronic Fatigue Syndrome and it is common for those with EBV to have Intestinal Parasites and Candida.
A comprehensive nutritional program will boost the immune system – a natural and effective way to treat Epstein-Barr and its related health problems.  There are two specific natural remedies we recommend for Epstein-Barr – Olive Leaf Extract and Collodial Silver, combined with Zell Oxygen,

Epstein-barr-virus-symptoms-treatment

(interview transcript with Dr Aviva Romm about EBV)

Herbal cure by Dr Aviva:

Top 5 Herbs & Supplements for Epstein-Barr Virus

*All can be taken daily for up to 3 months. Please check with your healthcare practitioner
before adding new supplements to your life.

  • *Zinc Citrate: Immune supportive; in excess of 60 mg/day can be toxic.
    Take 30-60 mg with food daily to avoid nausea.
  • *St John’s Wort: Antiviral and relieves depression.
    Take 300-600 mg/day of products standardized to 0.3% hypericin and/or 3-5% hyperforin.
  • *Lemon Balm: Antiviral and relieves stress and anxiety.
    Take 300-1200 mg daily in tea or capsules, or 40-60 drops of tincture 1 to 3 times daily.
  • *Licorice: Antiviral, anti-inflammatory and an adaptogen.
    Take 150-300 mg daily.
  • *Echinacea: Anti-inflammatory and antiviral.
    Take 300-500 mg up to three times daily.
Jan 272017
 

Video with explanation of hypothyroidism and tips on diet to help resolve the problem.

8 minutes.

 

Diet rich in;

  • Protein
  • Iodised salt
  • Sea salt
  • Most fish
  • Fish oil
  • Sea weed / kelp
  • Eggs
  • Certain cheeses
  • Green leafy vegetables

Eat foods that contain a lot of fatty acids;

  • Almonds
  • Walnuts
  • Whole grains
  • Lean Meat
  • Milk
  • Egg Whites

Eat foods with Selenium that contain anti-oxidants, anti-aging, anti-cancer enzymes;

  • Rice
  • Corn
  • Wheat
  • Brazil Nuts
  • Walnuts
  • Onions
  • Oats
  • Garlic
  • Soybeans

Chicken, Beef and certain fish also contain Selenium so be careful not to overdose.

Eat Vitamins

  • A
  • B2
  • B3
  • B6
  • C

Eat foods that contain these vitamins including;

  • Bananas
  • Bok Choy
  • Broccoli
  • Cantaloupe
  • Carrots
  • Egg Yokes
  • Figs
  • Oranges
  • Spinach

Stay away from;

  • Sugar
  • Junk food & fast food – especially fried fast food
  • Vegetables that contain high amounts of iron – cauliflower, mustard
  • Alcohol

 

7 foods that help with Hypothyroidism

4 minutes

  1. Coconut oil – 1 teaspoon virgin coconut oil per day
  2. Ginger Tea   source of zinc, magnesium, potassium
  3. Fish – selenium, iodine, B12, Omega 3
  4. Apple Cider Vinegar – restore pH balance
  5. Nuts – for selenium – Brazil nuts, Macadamia, Hazelnuts
  6. Wild Oats – selenium, iron, zinc, manganese, fiber
  7. Black Walnut – iodine, magnesium.  Blood purifier- removes toxins from blood

The Elimination Diet
Dr. Izabella Wentz with Tom Malterre on the Elimination Diet

45 min

Jan 272017
 

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

An adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues. Less than 1% of total magnesium is in blood serum, and these levels are kept under tight control. Normal serum magnesium concentrations range between 0.75 and 0.95 millimoles (mmol)/L . Hypomagnesemia is defined as a serum magnesium level less than 0.75 mmol/L. Magnesium homeostasis is largely controlled by the kidney, which typically excretes about 120 mg magnesium into the urine each day. Urinary excretion is reduced when magnesium status is low.

Assessing magnesium status is difficult because most magnesium is inside cells or in bone. The most commonly used and readily available method for assessing magnesium status is measurement of serum magnesium concentration, even though serum levels have little correlation with total body magnesium levels or concentrations in specific tissues. Other methods for assessing magnesium status include measuring magnesium concentrations in erythrocytes, saliva, and urine; measuring ionized magnesium concentrations in blood, plasma, or serum; and conducting a magnesium-loading (or “tolerance”) test. No single method is considered satisfactory. Some experts consider the tolerance test (in which urinary magnesium is measured after parenteral infusion of a dose of magnesium) to be the best method to assess magnesium status in adults. To comprehensively evaluate magnesium status, both laboratory tests and a clinical assessment might be required.

Recommended Intakes

 

 Recommended Dietary Allowances (RDAs) for Magnesium
Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg 30 mg
7–12 months 75 mg 75 mg
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg

 

Sources of Magnesium

Food

Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially.

Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L).

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body.

Selected Food Sources of Magnesium
Food Milligrams
(mg) per
serving
Percent
DV
Almonds, dry roasted, 1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with 10% of the DV for magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7
Milk, 1 cup 24–27 6–7
Halibut, cooked, 3 ounces 24 6
Raisins, ½ cup 23 6
Chicken breast, roasted, 3 ounces 22 6
Beef, ground, 90% lean, pan broiled, 3 ounces 20 5
Broccoli, chopped and cooked, ½ cup 12 3
Rice, white, cooked, ½ cup 10 3
Apple, 1 medium 9 2
Carrot, raw, 1 medium 7 2

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

People with gastrointestinal diseases

The chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.

 

Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium
Age Male Female Pregnant Lactating
Birth to 12 months None established None established
1–3 years 65 mg 65 mg
4–8 years 110 mg 110 mg
9–18 years 350 mg 350 mg 350 mg 350 mg
19+ years 350 mg 350 mg 350 mg 350 mg

 

Jan 262017
 

There’s an important factor that determines the quality of foods we eat, and that’s how it’s grown, harvested and/or raised.

The highest quality produce (fruits and vegetables) is local and organic;

the highest quality meat, dairy products, and eggs come from pasture-raised animals;

and the highest quality fish is wild-caught.

Organic and local produce: more nutrients, fewer chemicals

Organic plant foods contain, on average, 25 percent higher concentrations of 11 nutrients than their conventional counterparts.
In particular, they tend to be higher in important polyphenols and antioxidants like vitamin C, vitamin E, and quercetin.

Even more relevant in determining nutrient content is where your produce comes from, and in particular, how long it’s been out of the ground before you eat it. Most of the produce sold at large supermarket chains is grown hundreds – if not thousands – of miles away, in places like California, Florida, and Mexico. This is especially true when you’re eating foods that are out of season in your local area (like a banana in mid-winter).

A typical carrot, for example, may have travelled miles to reach your dinner table. Days—maybe more than a week—have passed since it was picked, packaged and trucked to the store, where it can sit on the shelves even longer.

The problem with this is that food starts to change as soon as it’s harvested and its nutrient content begins to deteriorate. Total vitamin C content of red peppers, tomatoes, apricots, peaches and papayas has been shown to be higher when these crops are picked ripe from the plant.

A study compared the Vitamin C content of supermarket broccoli in season and supermarket broccoli out of season (shipped from another country).  The out-of-season broccoli had only half the vitamin C of the seasonal broccoli.

Without exposure to light (photosynthesis), many vegetables lose their nutrient value.

If you buy vegetables from the supermarket that were picked a week ago, transported to the store in a dark truck, and then stored in the middle of a pile in the produce section, and then you put them in your dark refrigerator for several more days before eating them, chances are they’ve lost much of their nutrient value. A study found that spinach lost 47 percent of its folate after 8 days.

This is why buying your produce at local farmer’s markets, or even better, picking it from your backyard garden, are better options than buying conventional produce shipped from hundreds or thousands of miles away. Fruits and vegetables from local farms are usually stored within one or two days of picking, which means their nutrient content will be higher. And as anyone who’s eaten a fresh tomato right off the vine will tell you, local produce tastes so much better than conventional produce it might as well be considered a completely different food.

Another important benefit of organic produce, of course, is that it’s grown without pesticides, herbicides and other harmful chemicals that have been shown to cause health problems – especially in vulnerable populations like children. A study published in the journal Pediatrics concluded that children exposed to organophosphate pesticides at levels typically found in conventional produce and are more likely to develop attention deficit hyperactivity disorder (ADHD).

A panel of scientists convened to study the effect of environmental toxins on cancer released a report in 2010 urging Americans to eat organic produce grown without pesticides, fertilizers or other chemicals. The report states that the government has grossly  underestimated the number of cancers caused by environmental toxins. Furthermore, the report especially highlights the risk of toxins in conventionally grown foods to unborn children. Exposure to harmful chemicals during this critical period can set a child up for lifelong endocrine disruption, hormone imbalances, and other problems.