Category Archives: Diet

How to Stay in Shape During the Holiday Season

For many of us, staying in shape during the holiday season is quite hard. Luckily, there are ways to totally get in shape, and to keep in shape. Lots of times, people use this as an excuse to bulk up, but that shouldn’t mean you have to sit around and laze on the couch the entire time. If you want to keep in shape, you should make sure that you’re doing the right thing, and this article will give you a few secrets to doing so.

Actually Move

One thing that you need to start doing, is actually getting out and moving. This can be something simple. If you have an exercise to do, you totally can do it, and here are a few options to choose from:

  • If it’s snowing, you can build a snowman
  • You can do an indoor workout
  • You can go walk on the treadmill
  • Hiking is always good
  • If you like to take brisk walks, you always can

Now, hot chocolate and blankets are great. They’re totally nice, but will that help you reach our fitness goals? Probably not. If you actually make an effort to get out there, do something about it, you’ll be able to make a great stride in your fitness goals. You can certainly do little things, and even just pushing yourself to doing it can certainly help. Often, it helps with your mood if you get out and you do a little bit each and every single day, so consider it when you’re trying to improve yourself.

Create a Challenge

For many of us, sometimes just getting out and doing it isn’t enough. Sometimes, it requires a challenge. Setting up a challenge does the following for us, especially when trying to reach fitness goals.

  • Keeps us motivated
  • Gets us going
  • Gives us something to get to

Having a challenge and a goal will give us a reason to continue pressing on forward. For example, there are challenges that encourage you to run every single day, at least a mile a day, between thanksgiving, and the beginning of the new year. Maybe that’s the type of challenge that you want. If you’re not a runner, maybe try to walk at least two miles every single day. If you bike and want to get but, maybe do a few miles a day. If running isn’t your thing, there are exercises that you can try, including the following:

  • The 30-day ab challenge
  • Trying a new bodyweight workout each day
  • Different yoga poses for a day
  • Trying new workouts and runs each day

By doing this, you’ll be able to challenge yourself. There are even other challenges that you can try to. Have you ever done a race or a competition, such as those 5Ks that they offer at your local health club or park? This might be something to consider. Maybe sign up for one of those. Another great thing to do, is to plan a vacation or a biking trip during the first of the year. By doing this, it’ll give you a reason to stay in shape while the holiday season rolls around, and it’s one of the best ways to ensure that you’re truly reaching your goals.

Setting up challenges, especially official ones, is one of the best ways to make sure that you’re staying in shape and reaching your dreams, even when the turkey and stuffing is right there waiting for you.

Hydrate for Success

One huge thing that can kill your ability to stay in shape, is drinking water. Water is not only something you should be drinking because it’ll keep you hydrated while it’s dry, it can actually help with your hunger. Lots of times, when we’re hungry, we will substitute water for food, which dries ourselves out and actually will cause us to eat more food. That’s why you end up overeating in many cases. Various foods, especially chocolates, also dry out your mouth, and sometimes, drinking water can help lessen this. plus, it’s good for your body. You need water, for it will help with your food intake, and you will definitely want to make sure that you have enough.

If you want to watch what your food intake is, it’s important to drink water before a meal as well. Doing this will lessen the amount of food that you eat, and in turn, it will help to give you a satisfaction from the food that you eat. Before big, calorie filled meals, have two glasses of water so that you can reduce this.

Food Tracking

Now obviously, trying to track your food when you’re eating thanksgiving dinner is pretty much a nightmare. It’s not bad to treat yourself, but you need to look at the food and activity levels of your body during this time of the year. You should be doing this on the days either leading up to the holidays, or surrounding it. It’s not the worst thing out there to have a cheat meal. Trust me, it’s not going to destroy you. what will destroy you, is if you’re having cheat meals every single day for the next two months. That’s why food tracking is important.

You should track the following to ensure the beat health and wellness:

  • Your food intake
  • Your calories
  • Your activity levels

This can be a bit of a rude awakening, since you might start to realize that you’re pigging out on super calorie-rich food. But, remember it’s not the end of the world. Having a holiday treat isn’t the worst thing ever. In fact, even if you do have something higher in calories, one way to make sure that you stay within your calorie limit is to have smaller portions of this. That’s right, eat smaller amounts of the foods that you love, and in turn, you’ll be able to stay within the caloric intake that you’re trying to maintain.

Lists, everyone Loves Lists

Okay not everyone loves lists, but you tend to need them during this time of the year. Putting things down on lists will help you get a better feel for what to do today, and also reach your fitness goals so that you’re not getting slack with this despite all of the holiday craziness and parties. It’s important to put the following on the list to make sure that you do it:

  • Your items to get done for the day
  • Your exercise routine
  • Mealtimes and what to eat
  • Rest time and getting sleep

By doing this, you can totally ensure that you’re able to get what you need done, and you can certainly get the results that you need.

Strength in Numbers

For many people, finding strength in numbers is actually pretty good. If you need to get a workout done, and you need the extra push, well go find a buddy. If it’s hard to maintain a gym session super early on, you should get someone who has the same goals as you. This can be a friend or a family member. This is also super important to have even when you’re traveling. A holiday exercise buddy can help you with the following:

  • Get you to do it
  • Keep you motivated
  • Help you get your workouts in before dinner
  • Allow you to accomplish both shopping and runs

A workout buddy is one of the best things to have during the holiday season, and if you’re someone who just hates doing it, you should make sure to invest in one in order to keep you motivated during this time of the year.

Expect what You Shouldn’t Expect

Now, it’s usually easy to prepare ahead, but often, f things happen, such as maybe the roads are awful, or you run out of food, this can be quite hard on you. It’s something that can be quite hard on people, and if you live in an area where there tends to be a lot of snow, where you might have your electricity go out, this can often be quite an issue.

Now, there are a few things that you can have on hand to help with coping with this:

  • Have a bag of healthy food that can be eaten immediately
  • Have bottled water on hand
  • If you want to exercise, have some bodyweight workouts
  • Check your shelves before the holiday seasons

By doing this, you can help expect the unexpected, and while things might be hard at the onset, by making sure you have this now, you’ll be able to get rid of the boundaries, allowing you to be as successful as you possibly can.

Don’t Be “All or Nothing”

One thing that can often be hard on people is that they need to do everything, or nothing at all. Often, it might mean that they’ll sacrifice working out for staying with the family. It might be hard for those that have a family to really get into the healthy mindset. But that’s not the case. The holidays don’t have to be something where you sacrifice yourself just because of your family, but there are a few things that you can do to help make your holidays into one where you reach your fitness goals while also spending time with the family. This can be a bit hard if your family is sedentary, but that’s all the more reason to get the motivated.

There are various creative ways to really get people into physical activity. There are group fitness classes, and often gyms have a thin where you can bring guests to help work out. You can even take a walk around the neighborhood before you open presents, or include a healthy option for those thanksgiving and Christmas meals. You can spend time with your family while also focusing on your health, and you don’t need to sacrifice one over the other in order to achieve great success from this, and this alone.

Indulge once in a While

Now, if you’re worried about food, it’s important to remember that you can indulge for a night or so, not the entire time. This means, that if you want to indulge a little bit, it’s not the end of the world, but don’t have leftovers that will extend through the holiday season. This means, try to avoid the following:

  • Taking leftovers that you won’t finish them in a sitting
  • Avoid treats around the house
  • Don’t bring party food home

If you’re serious about working out, you should make sure to have it for a single night, and don’t just have it around the entire time. Plus, you should remember that if you do this a single day, it won’t break everything, but instead, start to avoid the treats patterns that often get pushed forward.

With the holidays, it’s often seen as a time where you either do everything on your health plan and sacrifice your own happiness, or completely throw your health and wellness out the door, and that is that. But, you shouldn’t be doing either of those things. Remember, it’s all about balance. If you want a treat, or if you want to buy yourself some great workout clothing because you managed to totally hit your fitness goal, you sure can. It’s not the end of the world, and you should make sure that you know this.

Remember, you should work to enjoy the holidays with the ones that you love. Don’t punish yourself because you missed a part of your diet, but also don’t completely throw it out the window either. Instead, keep a great balance that will help you get the most out of this. You owe it to yourself to do this, and by making sure that you do, you’ll be able to have the happiest holidays that you know that you can achieve.


The Benefits of The Ketogenic Diet

The Benefits of The Ketogenic Diet

For many, the Ketogenic diet is a marvelous diet that has helped changed many people. What is it though? What are the benefits of it? well, you’re about to find out. This article will give you the lowdown on why people are choosing to go with the ketogenic diet for health reasons, and for overall wellness.

What is the diet?

The diet is simple. It’s a low-carb, high fat diet that’s similar in nature to the Atkins and other diets that specify in lowering your carbs. This one works to drastically reduce your carbohydrate intake, adding fat to it instead. You’ll in turn reach a state called ketosis, and when this happens, you’re burning fat like crazy, turning fat into ketones in the liver, which will give your brain more energy. It also works to reduce your insulin levels, and it’s got many other benefits.

There are different types of ketogenic diets, depending on what you’re going for:

  • Standard ketogenic diet where you have very low carb, moderate protein, and high fat, with the ratios being 75/20/5 respectively
  • Cyclical ketogenic diet where you have higher carb feeds, typically having five keto days and two high carb days
  • Targeted ketogenic where you add carbs when you work out
  • High protein ketogenic diet where you do the standard diet, but take out 15% of the fat and add that to protein, so it’s 60% fat/35% protein/5% carbs respectively

Cyclical and targeted ketogenic diets are what are mostly used in bodybuilding and athletes, but you can use any one of them to help better your life.

How it helps the body

How this helps the body is simple. You’ll be producing two things less often.

  • Glucose
  • Insulin

These two things are actually the main form of energy in most people. But by lowering this, you’re lowering carbs, and will start to use the ketones as a form of energy.

Ketosis, in it of itself, is what the survival state is, but it’s done in a healthy manner and not by starvation. During this, ketones are made, and it uses this energy in order to create a stronger metabolism. You’re not starving yourself, but instead starving the carbohydrates in the body.

But how do you stay full then? That’s where fat comes in. Your body will adapt to using these fats for energy, which in turn will allow you to lose weight, improve your mental health, and also just in general feel great.

But what are the benefits? Well, you’re about to find out, for they’re listed below.

Benefits on the body

The benefits on the body are definitely there, and they are as follows:

  • Weight loss
  • Lowered blood sugar
  • Reducing the risk of diabetes
  • Lowering chances of heart conditions
  • Builds insulin resistance
  • Controls your blood pressure

Probably the biggest benefit is weight loss. Ketosis is using your body fat as energy, and it will also drop your hormone levels as well, literally causing you to only burn fat. That in turn shows that keto has better results than even other diets, especially in comparison to low fat and high carb ones, and it definitely sticks around as well.

With blood sugar, it is naturally lowered cause of what you eat, and if you’re pre-diabetic or already have diabetes, it will lower your insulin resistance, and it better controls your blood sugar as well, which is great.

For blood pressure, it’s been known to lower the bad cholesterol levels that are a part of artery buildup. That is what causes strokes and heart attacks. Low carb high fat diets actually help to better your cholesterol too, and many studies have shown as well that this diet is better than other diets as well.

Finally, it can help with insulin resistance. If you don’t control diabetes, this will build up insulin resistance, causing you to have to take more. This diet will help you lower your insulin levels to a healthy place. Plus, it’s good for just about anyone.

This does marked changes to the body, and without even touching what it does to your energy levels, this proves that the ketogenic diet is one that works.

Benefits on hunger

Hunger and energy are two parts of the same coin, in that if you do the ketogenic diet, your energy levels will drastically change, so that you will take less food to make you feel more energetic. That is because you’re doing the following:

  • Adding fats to your diet
  • Lowering carbs
  • Adding nutritious foods

All three of these things work together, and by adding fats, you won’t be as hungry, which in turn will help you eat less. But, the food you’re putting in your body is good food, so you’ll feel more energized as well throughout the daytime. It also is a very effective way of burning fat, since fat is definitely great fuel. So, you’re feeling your body better energy, which in turn will allow you to have more energy and less hunger.

Fat also makes you feel more satisfied, and you’ll feel longer. This is a very interesting science behind it, and it will certainly help you a lot. If you want more energy, here is how you do it.

Benefits on mood

Your mood can change as well, and some people use this for their improved mental performance. That’s because it does the following:

  • Keeps you more focused
  • Makes your mental state clearer
  • Helps you feel better and happier

Ketones are excellent for the brain. They’re a sort of fuel in it of itself. If you lower your carb intake, it’ll lower those pesky sugar spikes. You’ve experienced those probably, especially if you’re doing great and then, you suddenly feel like garbage and have no energy. That’s because of carbs, and if you increase your intake of fatty acids instead of carbs, you’ll improve your brain function and have lasting benefits.

Benefits on skin and External Beauty

With this diet, it can even help with your external beauty, in that it can enhance it in the following manner:

  • Clearing up acne
  • Smoothing skin
  • Making your skin glow
  • Less skin inflammation

The reason why this is the case, is because there is a possible connection between eating a ton of carbs and more acne, and keto starts to take those carbs out of the body. Carbs are sugars, and you’ve probably heard that sugars can cause acne and skin blemishes.

With this, you’ll have smoother skin naturally, and it’s normal to experience dramatic improvements on your skin and the state of it by doing so. However, if you’re wanting to have even cleaner skin, it might be best as well to pair getting rid of dairy too, but of course, that’s totally optional. You don’t have to leave out dairy if you don’t want to.

What do you Eat?

So what do you eat? Well, it depends on how much dedication you want to put into this. If you restrict your carbs more, you’ll reach ketosis faster. Essentially, you’re limiting your carbs from wheats, starches, or fruits. You want carbs from dairy, nuts, and veggies, and that’s about it. Below are some of the foods to eat and not eat when you’re doing the ketogenic diet, but of course you can adjust it to your food needs as well.

Don’t eat:

  • Sugars, whether natural or processed
  • Tuber veggies, such as potatoes, essentially starchy veggies
  • Fruits that are high in carbs such as apples and oranges
  • Grains of any type, whether processed or natural

What you should eat, is the following:

  • Meat such as fish, lamb, eggs, beef, and poultry
  • Veggies above ground such as broccoli and cauliflower
  • Nuts and seeds such as walnuts and macadamias
  • Leafy greens such as spinach, kale, and swiss chard
  • High fat dairy such as cheeses and high fat cream and butter
  • Avocadoes and berries that are low on the glycemic index
  • Natural sweeteners that are low-carb
  • High fats such as coconut oil, olive oil, saturated fats, and high fat salad dressing

Now, you typically break this down to 70/25/5 respectively, but if you need to adjust to get used to it, do so. But, try to lower your carbs to these levels, since you’ll get better results, and you should definitely work to track your carbs as well.

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Is it effective?

So is this effective? It can be, but there are a few things to keep in mind to help you reach this in a simpler way, and they are the following:

  • Restrict your carbs and get it to as low as 20 grams a day
  • Restrict your protein if you’re not doing keto for exercise
  • Stop obsessing over fat. You need fat on this diet. If you don’t, you’ll starve and that’ll ruin your metabolism
  • Have small snacks filled with protein throughout the day so you don’t have an insulin spike
  • Get some exercise in to help regulate blood sugar and weight
  • Drink water, especially a gallon or so a day
  • Add supplements as needed to the diet. This can help you optimize everything

The nice thing about this, is that if you simply follow the directions of what it says, you’ll be able to reach ketosis. It’s not some sort of strange or gimmicky diet, but rather it’s simple, effective, and it does yield results.



Intermittent Fasting the Path to Better Health and Fat Loss

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The Benefits of Intermittent Fasting

Many of us struggle with weight loss, and there are oftentimes many cases where we are looking for a solution. One of these is intermittent fasting. What is it though? Is it really that beneficial? Is fasting really the option that you should choose for weight loss and health? Well, you’re about to find out, as this article will explore into greater detail just what intermittent fasting is and why it might be super beneficial for your own personal health.

What is Intermittent Fasting?

You’ve actually probably done this before and you just never really thought much on it. Think about the time from your last meal of one day to the first meal of the next day. Let’s say that you eat at 6 pm and then you eat breakfast the next day at 8 AM, or whatever it might be. You’re actually fasting for 12 hours and feeding for about 12 hours. This might seem complicated, but it’s actually something that you do. It’s nothing new, where you don’t eat for a period of time.

Often, intermittent fasting involves not eating for about 16 of those hours, and then feeding for about 8 of them. Within those 8 hours, your body will get all of the nourishment that it needs, and then for the next 16, it will then let it digest and be used as fuel for the body.

There are lots of benefits, and for most people, they’re already doing this sort of thing. Typically, unless you’re eating all the time, you do this to a degree. Some people do fast for longer in some cases, such as about 20-24 hours without food or feel the benefits. You can exercise while doing this, and it is important that you follow some sort of exercise routine in this, since it will change the way your energy balances, and it can make a difference in your life.

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Now, if you do this, don’t think you’re going to spend your feeding times pigging out on foods that are high in carbs and low in nutrition. That’s really the opposite of what you want to do. What you want to eat instead, are those foods that are high in fat, nutrients, and essentially give you everything that you need in order to be successful with this. You need to make sure you’re feeding your body before you begin with this, since all too often, it is assumed that you can eat whatever you want. That isn’t the case, but instead, you should have a diet that is fitting for yourself, and one that best includes everything that you need in order to have your body go through the motions of each day. After all, if you don’t do this, then chances are, you’re going to end up hungry later on, and then the diet will go out the window.

So now that we’ve explored what it is, let’s discuss how this can be beneficial to your overall health.

The Changes in body Composition

There are many different benefits to this, and it can even change the composition of the body. One of the biggest ones is that it changes the way the genes, hormones, and cellular function happen in the body. Typically, these processes are done to make the body fat more accessible to others. It will change your insulin levels by dropping it, which makes fat burning easier. It will change the growth hormone by making it increase by as much as five times the normal amount, which leads to more fat burning, muscle gains, and other benefits. It will make the cellular processes occur in a much faster and more accessible rate, and you’ll be able to remove the waste material from these cells, and finally, it will change the gene expression in your body, which actually can increase your lifespan and even prevent you from getting diseases. That’s right, your body composition will change because of this, and that’s something that you should consider.

Now, naturally, when you do this, you need to make sure that you’re giving the body the nutrients that it needs. The last thing that you need is to starve the body and not give it food to replenish itself with. That is the problem with this, since all too often, it can be a huge issue for those that don’t follow a routine. Do make sure that you do, for it can make a difference between this working, and this not working out for you.

Intermittent Fasting and Weight Loss

Now, probably the most widespread use of this diet is in order to make you lose weight. Now, some people are not wise with the way they use a diet, and instead, they try to starve the body in order to make it lose weight. That’s not what this is.

Rather, it’s actually a means where you eat fewer meals, eating more during these meals, and later on, it actually balances out, allowing you to take in fewer calories. It will in turn allow you to have faster and better weight loss.

Now, as we said before, the body composition changes. Your insulin levels change and lower, your growth hormone levels increase, and you will increase the amounts of norepinephrine, which will improve how your body breaks down fat and uses it for energy.

Now, how does this affect how much energy you’re using? Well, your metabolic rate increases from anywhere from 3-14%. That’s right, with this alone you’ll be burning so many more calories, and it definitely is something that you should try.

Now, it does work as both a way to increase your metabolic rate, and also to help get rid of the foods that you shouldn’t eat. Often as well, it reduces the intake of calories, and it can cause weight loss over the span of as little as 3 weeks. It can cause an 8% increase of weight loss alone after about 6 months. Now, this is just from the fasting alone, not even taking into account exercising as well. Think about that, it’s pretty huge, and it’s something that can ultimately change the state of your life, and in turn, you’ll be able to get to your goal weight so much faster.

Overall, it’s imperative that you follow the diet regimen to a T because in all honesty, it can be a bit of a problem if you do this incorrectly. You don’t want to put your body into starvation mode, but instead, you want to give your body the nutrition that it needs, while also reducing the amount of meals that you have and increasing your metabolic rate.

Lowering Type 2 Diabetes

Now, type 2 diabetes is one of the most common ailments to affect people in this day and age. It is something that is growing increasingly more common, especially in the last 20 or so years. It definitely isn’t something you want to have, because it’s a lifelong condition, and it causes a whole slew of other issues as well.

Now, anything that reduces the resistance of insulin actually will also help you lower your blood sugar levels. Your insulin will lower over time, since you won’t need to worry as much about it. Now, this in turn will allow you to protect yourself against this form of diabetes.

Intermittent fasting is actually one of the best means to heavily decrease your insulin resistance and also lower your blood sugar levels, which in turn will allow you to have a much higher chance of not getting this. Now, how much does this get lowered? Well, some studies have said minimally about 3%, but in some other cases, it can be reduced by over 30%, which is pretty great.

It is something that can dramatically change your kidney composition as well. Intermittent fasting helps to protect this, and since the kidneys are one of the most hard-hit areas when it comes to complications resulting from this, it’s definitely important to consider. It’s also important to realize that this is protective against those that are at risk for this as well, so it’s not just for those that have this, but it’s also for those that are at risk for it. Plus, even if you aren’t at risk for this, it will allow you to further protect yourself as well.

One thing to be cautious about however, is that it might be different based on gender. You should always talk to your doctor before doing this, since in some cases it can dramatically worsen blood sugar, but if your doctor says it’s all good, then you should be fine.

Reducing Inflammation

One thing that many people don’t think about is inflammation. Inflammation that actually happens a lot more than you think, and while some inflammation is good for the body, if you have chronic inflammation, it can cause a lot of problems.

Now, this is often seen as oxidative stress. Oxidative stress is something that can put you at a much higher risk for chronic diseases. Why is that? Well, you’ve got free radicals that are made because of this. You might’ve heard of free radicals being the cause of cancer and aging, but it’s more than just that, it directly targets the important molecules that you need in your body, including your own DNA and protein, and it will damage them, sometimes permanently. This is where cancer forms, and it’s how many different chronic issues begin to come about.

However, despite the risk for this, there are studies that so that it can increase the resistance to oxidative stress, allowing you to fight inflammation.

Better the Nervous system

Finally, intermittent fasting is really good for your brain and the overall neural health. Why is that? Well, it actually can work with the metabolic factors discussed before. Plus, if you’re lowering oxidative stress, inflammation, blood sugar levels, and insulin resistance, it will in turn allow your brain to function better, and the nervous system to act better. It’ll allow your nerve cells to grow as well, which has a whole lot of benefits in terms of brain function and success.

It also will increase a certain brain hormone that is called brain-derived neurotrophic factor, and this is something that is pretty important. For many that have depression, typically it’s because of a lack of this hormone, and other brain problems have a lack of this at the root as well. By intermittent fasting, it will end up improving your overall brain health, and it can help protect against brain damage.

The bottom line

Intermittent fasting is great for you, and it can protect against the following, and help your body, especially if it’s done right:

  • Heart disease
  • Strokes
  • Kidney problems
  • Brain degradation
  • Obesity
  • Metabolic issues
  • Cancer
  • Aging
  • Inflammatory disease
  • Alzheimer’s
  • Death

All of these are attributed to it, and with all of these various protections put in, you can actually dramatically increase your life span. Think about it, with the way you’re taking care of your body, and the different foods that you’re eating, cutting out junk food and not feeding all the time, you’re preparing your body for the best it can be. That means that you can totally extend the length of your life, and in some cases, it can be dramatic, so it is worth a shot.

With all of this though, do consult your doctor before you try it. it’s important that you don’t jump into this right away without seeing a doctor, or getting a plan together, because often, this is something that people tend to jump head-first into, and that’s not fun. Instead, you should prepare your body, and your diet, for this, since the best way to do this is to make sure that you’re getting enough nutrition to keep the body and its processes going, but also not eating all the time as well.

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Type II Diabetes Breakthrough

New Amazing Diabetes Breakthrough to Help Cure Type II Diabetes

Diabetes is a serious medical condition that affects millions of Americans. Over 29 million Americans suffer from diabetes, that is one of every 11 people. One in four people who have diabetes don’t even know it, and a whopping 86 million people are prediabetic. It is a silent killer and if left untreated can cause serious health complications which include heart disease, stroke, blindness, kidney failure, and even death. As you can see diabetes is no joke.

The good news is Type II diabetes can be controlled. I have found a new program which helps diabetics achieve their blood sugar goals without drugs. I had to write about it so that you and your loved ones can discover this revolutionary program for yourselves. Before we talk about the program, let’s go over the basics so you understand what diabetes is and what it does to your body.

What is Type II Diabetes?

Your body needs the hormone insulin to turn the sugar you eat into energy your body can use. Your pancreas produces insulin in your body to turn the sugar you eat into energy for your cells to use. People with Type I diabetes do not produce insulin, or don’t produce enough insulin to metabolize sugar.

People with Type II diabetes produce insulin, but their bodies can’t use it. This is called insulin resistance. Your pancreas tries to compensate by producing extra insulin, but over time it can’t keep up with the demands and produce enough to keep your blood sugar levels normal.

As your blood sugar rises (hypoglycemia) you may experience these symptoms:

  • Frequent urination
  • Increased thirst
  • Increased hunger even after you eat
  • Unexplained weight loss
  • Fatigue
  • Headaches
  • Blurred vision
  • Slow healing cuts or sores
  • Frequent yeast infections
  • Sweet smelling breath
  • Loss of consciousness

These are just a few of the symptoms of Type II diabetes. Diabetes manifests over time and you may experience symptoms and not even realize why which is one reason it is such a serious medical condition.

How Type II Diabetes Puts Your Body at Risk

Type II diabetes puts you at risk for several health complications.

Kidney Damage

Your kidneys are very susceptible to damage from diabetes. Your kidneys filter your blood and remove waste and impurities. If you have elevated protein levels in your urine, this could be a sign your kidneys are not working properly. This is known as diabetic nephropathy. Approximately 180,000 people with Type II diabetes suffer from some stage of kidney damage.

Diabetes damages the small structures which filter waste called nephrons. Our kidneys have millions of nephrons. Diabetes can damage and scar these nephrons causing a protein called albumin to enter your urine. Your doctor measures the level of albumin in your urine to gauge how well your kidneys are working. Kidney damage comes on slowly and usually does not present symptoms until it has progressed to Stage 3 or Stage 4. If detected and treated early, the disease can be stopped or even reversed.

Circulatory System Damage

Diabetes puts you at greater risk for high blood pressure. This puts a strain on your heart. High blood sugar levels may lead to the formation of fatty deposits in your blood vessel walls. Over time this can restrict blood flow and lead to a hardening of the blood vessels, atherosclerosis. According to the National Institute of Diabetes and Digestive and Kidney Diseases, diabetes also doubles your risk for a heart attack and stroke.

System Wide Damage

An increased risk for kidney and circulatory damage are only two complications which can arise from diabetes. Some of the other risks include erectile dysfunction, skin conditions, nerve damage, and peripheral neuropathy. Peripheral neuropathy can affect your hands and your feet. It is a painful tingling sensation caused by nerve damage.

Here’s the Good News

Okay, enough doom and gloom. I am here to tell you about a revolutionary program that will reverse and control the effects of diabetes all without medications or insulin injections. A program which is all natural and has been proven to give many people relief from the complications and restrictions of Type II diabetes. Now, be clear this is for Type II diabetes, not Type I. Type I diabetics are insulin dependent and should NOT stop taking their insulin.

That being said, if you have Type II diabetes or know of someone who does, I’m here to review and share information about a proven method of controlling blood sugar levels and keeping them at a healthy level. Several of my friends have used this program to control their blood sugar levels and live healthy vibrant lives.

The Root Cause of Diabetes Type II

Recently the researchers at the University of California San Diego made a shocking discovery. They discovered that an inflammation molecule known as LTB4 was responsible for insulin resistance, the hallmark of Type II diabetes. Inflammation is the root cause of Type II diabetes. This is why insulin and oral medications can’t cure or reverse the effects of diabetes. They don’t treat the root cause.

Drugs and medications only treat the symptoms, not the cause. Only by treating inflammation can you counteract the effects of Type II diabetes and gain control over your blood sugar levels.

The Answer

I was shocked at how simple the answer truly is. In the book, The 7 Steps to Health and the Big Diabetes Lie, Max Sidorov and a group of medical doctors lead you through the steps you need to reduce inflammation in your body and be on the road to relief. No drugs, no weird foods, no stressful exercise regiments, just cold hard facts you can use.

This book is easy to read and understand and it presents information anyone can use to improve their health and get off the pharmaceutical merry go round. I don’t want to sound like a commercial, that is not my intention. It’s just I’m so excited by this program I get a bit carried away. The difference I’ve seen in people’s lives is just amazing and I want you to experience this change, too. 

Find Foods in the Grocery Store to Reduce Inflammation

By eating regular foods found in any corner grocer, you can reduce inflammation and be on your way to controlling Type II diabetes. The 7 Steps to Health and the Big Diabetes Lie shows you which foods and the correct portions are effective in combating diabetes. You will lower your cholesterol, blood sugar, blood pressure, and reduce inflammation in your body.

You will learn nutrition tricks used by a Norwegian doctor to help his patients come completely off insulin and oral medications. The diet outlined in this book has been proven to be twice as effective as the diet recommended for diabetics by the American Diabetes Association.

Real Results

Using the step by step solution shared in this book 96 percent of patients ended their need for insulin medication in a study by University of Kentucky and the Veterans Affairs Medical Center.

Safely lower your cholesterol by 25 to 39 percent without the use of prescription drugs. See why you are always hungry and the simple step to do away with your food cravings.

Learn how high fructose corn syrup is ruining your health and why you need to cut it out of your diet for good.

Learn how pharmaceutical companies skew research results in order to sell more prescriptions. For example, using young people and then selling to older patients.

Did you know margarine really isn’t a healthy alternative to butter? Margarine is full of carcinogenic synthetic ingredients.

A popular sweetener commonly used in processed foods promotes inflammation in your body and contributes to non-alcoholic fatty liver disease. Also learn how diet sodas and other diet products cause weight gain and blood sugar spikes, and how meal replacement and protein bars are not a healthy choice.

Find out what spice you probably already have in your cupboard can increase sugar metabolism by an amazing 20-fold.

Real People Tell Their Story

All this and more is shared in The 7 Steps to Health and the Big Diabetes Lie. Seriously, you need to get this book. Don’t take my word for it, here are some testimonies from real people who have used this book to reverse Type II diabetes and its effects on the body.

I am a type  2 diabetic, who also has high cholesterol. I have tried several medications  (for both my diabetes and my high cholesterol) but just hated the side effects.  I found this site while searching for alternative treatments. After changing my lifestyle quite a bit and  doing everything in the book for nearly 3 months, I had my annual checkup. I  did not say a word to my doctor about what I had been taking. When the lab  results came back, he personally called me and I could tell that was obviously  very excited. He asked me What the heck I had been doing because my  glucose reading had gone down 32 points and my cholesterol profile had  significantly improved as well.  You’ve  made a believer out of me and my doctor. Thank you so much!

 I am a 45 year old woman and was recently diagnosed as being a borderline diabetic. I knew something was wrong because, I have always been healthy my whole life, but of late began feeling exhausted all the time. My doctor prescribed some medication, but before filling it I decided to do some research on the internet which led me to the 7 Steps to Health. After reading your ebook and applying the methods, my skepticism turned to 100% belief. I noticed that my energy levels increased significantly and I felt more rested in the morning, my symptoms started going away and I was even losing weight. I am very happy to tell you that I have been feeling better than I have felt in years and my doctor informed me that he will be taking me off my prescriptions if I keep this up. This book is a godsend.    -Sherry 

I have totally changed my eating habits as outlined in the 7 Steps to Health and am totally amazed at the results I have gotten, in such a short period of time. My blood sugar has averaged 103 over the past two weeks compared to the 160 I was averaging before. This is far better than I was expecting, particularly so soon.  As you can imagine, I am delighted. – Alice

 I have been doing the 7 Steps to Health for 3 weeks now, and have noticed a significant improvement. I feel better than I have in years. My average glucose readings have gone from 12.5 – 16 mmol/L to 6 – 8.5 mmol/L. Obviously, I am quite pleased with the results so far. I have tried several other products advertised on the internet but they did not work like this, not even close. Thanks for showing us the path Max! – Donna 

I’ve been Diabetic for nearly a decade. My doctors prescribed me on Glucophage which I was taking 3 times a day to keep me between 140 and 175 points all day. After starting with 7 Steps to Health, I noticed that I was able to reduce the Glucophage to just 2 times a day and keep my sugar stabilized below 140 all day. By the end of   my first month of all these nutrition interventions, I was able to reduce the Glucophage to 1 time per day and stay stable at 109-115. My doctor is happy. I’ve been following the 7 Steps to Health for 6 months now and I am stable around 90! My doctor was so impressed that he took me off the Glucophage completely. Thank you so much! Everyone should know about this wonderful ebook! God Bless. – Gary

The Bottom Line

If you are ready to get off the pharmaceutical bandwagon and control your Type II diabetes without insulin or prescription drugs you have to order The 7 Steps to Health and the Big Diabetes Lie ebook. I highly recommend it. What I like most about the program is you can change your life by eating foods you find in the grocery store and using certain spices and supplements. What could be easier? Are you ready to take control of your diabetes and live a full healthy life? I know you are, and The 7 Steps to Health and the Big Diabetes Lie is your key to success.

So if you want your life back and cure your diabetes click here.


Why Sugar is Bad for You

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Sugar is not your Friend but your Deadly Enemy

No doubt you already know sugar contains a lot of calories, but did you know too much sugar in your diet can have detrimental effects on your health? Many people don’t realize how much sugar they consume since added sugar is in almost all prepared food products including ones from the store and foods you order when you dine out.

You May Be Consuming More Sugar Than You Realize

One of the problems with sugar is that it is high in calories yet offers no nutritional value. One teaspoon of granulated white sugar contains 16 calories. That may not sound like much, but consider most 12 ounce sodas contain 13 teaspoons of sugar. That translates to 208 calories from sugar in a 12 ounce soda.

How many sodas do you drink per day? A recent study showed the average American drinks 2.6 servings of soda each day. If each serving is 12 ounces that comes to almost 541 calories just from soda. For a woman who eats 2,000 calories per day and drinks two sodas per day, over 20 percent of her calorie intake is from just the sugar in the sodas she drinks.

And that’s not counting the sugar in coffee, on cereal, and sugar in the food we eat. Hidden sugar can be found in BBQ sauce, ketchup, pasta sauce, and many other processed foods. In fact, the average American eats a whopping 66 pounds of sugar each year! As you can see the average diet contains a lot of sugar.

It’s Not Just Table Sugar

While it’s easy to keep track of how much sugar you put in your coffee and on your cereal, sugar comes in many forms. Sugar goes by many names.

  • Corn sweetener
  • Corn syrup
  • Dextrose
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High fructose corn syrup
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Raw sugar
  • Sucrose
  • Sugar syrup
  • Cane crystals
  • Cane sugar
  • Crystalline fructose
  • Evaporated cane juice
  • Corn syrup solids
  • Malt syrup
  • Other ingredients

This list is not a complete list of names sugar goes by. One thing to look for when looking for hidden sugar is any ingredient which ends in the suffix “ose”. This is usually a form of sugar. Manufacturers add sugar to foods to make them taste better and to appeal to our palette. Always read the list of ingredients on the foods you buy and look for the many names of sugar. 

What Sugar Does to Your Body

Sugar enters your bloodstream through your digestive tract. But first your body needs to break it down into two types of sugar; glucose and fructose. Sucrose is in every cell of your body and if our diet doesn’t provide it our bodies produce it, but fructose can only be metabolized by your liver.

Fatty Liver

The liver stores the fructose in the form of glycogen. If you eat too much fructose (fresh fruits and vegetables don’t count) the liver converts the glycogen to fat. This can lead to a fatty liver, Non-Alcoholic Fatty Liver Disease (NAFLD), and many serious health issues.

Insulin Resistance

Another serious health issue caused by the consumption of excessive amounts of sugar is insulin resistance. The body uses the hormone insulin to metabolize glucose. Insulin enables the cells to burn glucose for energy. Studies have shown consuming sugar is associated with insulin resistance. If your body is resistant to insulin it can lead to serious health conditions including cardiovascular disease, obesity, metabolic syndrome, and especially type II diabetes.

Type II Diabetes

Type I diabetes, which usually presents in childhood, prevents the body from producing insulin. People with Type I diabetes must take insulin each day to survive.

Type II diabetes occurs when the body can’t use the insulin it produces. The cells become resistant to insulin and cannot process the sugar you eat. This causes the sugar in your blood to rise and puts you at risk for the complications of Type II diabetes. According to the Journal of the American Medical Association (JAMA), people who consume sugar-sweetened drinks have an 83 percent greater chance of developing Type II diabetes than those who do not.

The good news is Type II diabetes can sometimes be controlled by diet and exercise. Eating a healthy diet and limiting sugar combined with an exercise program counteracts the effects of Type II diabetes in some people.

Sugar is Highly Addictive

Sugar can be addictive because when you eat it the brain releases dopamine in the pleasure center of the brain making you feel good. You consume more sugar looking for that “sugar high” much like a drug addict looking for the high from drugs. Junk foods and foods high in sugar cause a massive dopamine dump. If you are susceptible to addiction, this can be bad news and lead to a sugar addiction. While everything in moderation is a good mantra, for some of us abstinence is the only answer.

Sugar Adds to the Obesity Epidemic

Added sugar is nothing but empty calories. Unlike the natural sugars found in fruit and other natural foods, it only adds calories to your diet. Your body only needs a certain number of calories to maintain your weight. Any more and it is stored as fat. If you consume a lot of sugar your body won’t need all the calories and will begin to store it as fat. According to a recent paper published by Dr. David S. Ludwig, MDa., Karen E. Peterson ScDb., and Steven L. Gortmaker PhDc published in the Lancet, sugar is the number one cause of obesity in children and adults. Obesity puts you at greater risk for heart disease, high blood pressure, certain types of cancer, and stroke.

Healthy Choices

Sugar can lead to many health issues, but you can make better choices and lead a healthier lifestyle. Fresh fruits are always an excellent choice. Your body can use the fructose found in fresh fruit and it does no lead to a fatty liver. Fresh vegetables and lean meats and dairy as well as whole grains round out a healthy diet and lower your risks from consuming too much sugar.







And if its too late for you and you are already inflicted with Diabetes here is a program to right the ship. Click Here.