prevent-diabesity-while-burning-fat

7 Amazing Ways to Prevent Diabesity While Burning Fat

 

Diabesity – the combination of type 2 diabetes and obesity – has become a public health crisis. This makes finding a healthy, sustainable way to lose weight essential for many of us. But if you’re like most people who struggle with weight problems, you’ve already tried losing weight and keeping it off. Many times. With nothing to show for it but wasted time, effort, and heartache. You’re probably wondering, at this point, if it is really possible for you to prevent diabesity while burning fat.prevent-diabesity-while-burning-fat

The answer is a resounding YES.

Prevent Diabesity While Burning Fat: How Did Weight Become Such a Big Problem?

Just a few short decades ago, there were no discussions about how to prevent diabesity while  burning fat. There was no diabesity. Obesity and type 2 diabetes weren’t much of a problem, either. Then something changed.

The National Institutes of Health list the following reasons for obesity in the US:

  • Television
  • Computer
  • Phone
  • Sleep habits
  • Eating habits
  • Medications
  • Physical inactivity
  • Medical conditions
  • Access to healthy foods, and safe places for physical activity
  • Genes

Although all of these items are factors in obesity, the biggest influence has been a shift toward poor-quality, inSANE dietary habits, starting roughly in the mid-70s.

Factors in Poor Quality Dietary Habits

Many players spurred obesity and the current diabesity epidemic. They are also responsible for the weight you’ve struggled with for many years, as well. Here are just a few of them:

Sugar

Though sugar has been around forever, and your grandmother used it to sweeten her homemade pies, sugar was never consumed regularly as it is today. It was considered a delicacy, to be enjoyed as an occasional treat.

Today, however, people are consuming sugar in vast quantities. Depending on which statistic you read, the average American consumes nearly 152 pounds of sugar per year. That’s a whopping 6 cups of sugar a week.

And it’s not just that people are eating more sweet foods; rather, the majority of processed foods have added sugar, even foods that are not sweet.

But where do you suppose most sugar consumption comes from? If you guessed “soft drinks,” you’re correct. Studies show that 33 percent of the added sugar in the average American’s diet comes from soft drinks. That’s not surprising considering that this is one of the industries that has super-sized their offerings. So…if you drink a 20-ounce bottle of soda, you’ll not only get a tasty beverage, but you will also consume 15 to 18 inflammation-causing, setpoint weight-raising teaspoons of sugar. (More on setpoint weight later.)

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Processed Food Consumption

As Americans have become busier, their processed food consumption has increased. The processed food industry also responded by becoming more technologically savvy and more efficient in how they processed food. They found out how to create ultra-processed food, which strips the nutrients, fiber and protein from foods. It also adds more sugar, fat and carbohydrates to the mix.

A study published in Population Health Metrics revealed some disturbing findings:

  • The average American gets one-half of their calories from ultra-processed foods.
  • Less than one-third of their calories came from unprocessed or minimally processed foods, such as beans, pasta, vegetables.

The majority of most American’s diet, therefore, is super-processed. Most people are getting inadequate nutrition, and their body fat and health is reflecting that.

Given these findings, it is not hard to understand why diabesity has become an epidemic. Preventing diabesity while burning fat is a SANE goal, one that will help prevent many of the health problems associated with obesity.

Health Complications of Obesity

Obesity increases the risk of many serious medical conditions, including:

  • Cardiovascular disease
  • High blood pressure
  • Some cancers
  • Stroke
  • Osteoarthritis
  • Gallbladder disease
  • Sleep apnea
  • Asthma
  • Type 2 diabetes

Because obesity and type 2 diabetes are symptoms of the same metabolic disorder – the body’s inability to properly use insulin – obesity is the number one risk factor for type 2 diabetes. Once you develop type 2 diabetes with obesity, you have diabesity, which puts you at risk for even more serious health problems. Along with the above illnesses, diabesity increases your risk for:

  • Kidney disease
  • Blindness
  • Limb amputation
  • Altzheimer’s
  • Neuropathy (nerve damage)

How Extensive is the Problem?

For the past four decades, the rates of obesity and type 2 diabetes have been growing together at an astronomical rate. These two conditions are so intertwined that it’s hard to know which came first – obesity or type 2 diabetes?

But there is no doubt that working on lowering the rate of obesity is the best way to handle this problem. If we don’t do something about this, diabesity will become an even bigger epidemic. Consider these statistics:

  • Over one in three American adults, and more than one in six children (ages 6-19) is obese. (Source: State of Obesity)
  • More than 70 percent American Adults are overweight or obese. (Source: National Institutes of Health)

You Can Prevent Diabesity While Burning Fat

It’s not as hard as you might think to prevent diabesity while burning fat. It doesn’t take any complicated diet and exercise program. You don’t need to count calories or starve yourself, or workout out for hours in the gym. In fact, those methods actually work against your efforts to prevent diabesity while burning fat.

There is a much SANEr way.

The SANE Way to Prevent Diabesity while Burning Fat

SANE has been tested in over 13,000 clinical trials to be the best way to burn fat permanently. It focuses on the root cause of your weight gain – your setpoint weight – not just the symptoms.

Want to Prevent Diabesity while Burning Fat? Lower the Setpoint Weight

Have you ever noticed that no matter how many pounds you lose on whatever diet you try, you always seem to go back to the same weight you started at? (Well, usually you gain more than you started with, more about that later.)

That weight, the one you’ve tried so long to shed, is your setpoint weight. This is the amount of fat your body has decided you need to stay alive, and it just doesn’t come up with this amount will-nilly. The hormones in your brain, gut and fat send signals to your metabolism to either burn or store fat.

The communication between these hormones is constant and designed to keep you alive. It makes sense, then, that if you cut your calories, your cells panic. They believe you’re starving, and they need to save their (your) life. The first thing that happens will probably be hunger or maybe weakness or food cravings.

If you ignore those signals, your body takes more drastic measures. It slows your metabolism to conserve energy. All your efforts at cutting calories by this much because it will make you lose this much by the end of this week – according to the calorie deficit theory – is this much hogwash. You’re body doesn’t work by that mathematical theory.

Cutting Calories Drastically Does NOT Lead to Burning Fat

The calorie-deficit theory of weight loss has been proven incorrect by many studies. Oh, calories are a measure of energy and having less of them than your body needs is the way to burn fat. However, the calorie-deficit theory of weight loss treats all calories the same. In other words, if you eat a piece of cake and a piece of steak – each having the same amount of calories – your body treats these calories the same way.

So using this logic, it’s okay to eat anything you want, as long as you stay within your calorie limit. Nothing could be further from the truth. In fact, your body metabolizes each macronutrient differently. For instance, your body turns carbohydrates into fat super-easily, but it is not that easy to do the same thing with protein. Plus, your body burns more calories digesting protein  than it does any other macronutrient. So lumping all calories into the same category is ludicrous.

Back to Hormones…

Anyway, your body is designed to keep your fat at a healthy level. But if you eat a steady diet on low-quality, inSANE foods, such as sugars and processed foods, your body doesn’t work the way it should. Your hormones send incorrect signals to each other. To keep you safe and alive, they err on the side of too much fat.

You will be stuck at this setpoint weight and not be able to prevent diabesity while burning fat – until you decide to go SANE.

Here are 7 ways to Lower your Setpoint Weight  to Prevent Diabesity while Burning Fat.

Eat Non-1. Starchy Vegetables and Nutrient-Dense Protein

 

  • Non-starchy vegetables: Research has shown that eating non-starchy vegetables make you feel full quickly. It’s almost impossible to overeat non-starchy vegetables because you would be too full. For best results, eat at least 10 servings of non-starchy vegetables – such as broccoli, kale, and spinach – per day.
  • Nutrient-dense protein: Studies have shown that eating nutrient-dense protein sends signals to both your short- and long-term satiety hormones, meaning that protein fills you up quickly and keeps you full longer. Eating more protein also has a fat-burning effect. Try to eat 30-50 ounces of nutrient dense protein — such as lean meats, plain nonfat Greek yogurt, egg whites, or liver — with each meal.

2. Eat Whole-Food Fats and Low-Fructose Fruits

Eating whole-food fats and low-fructose fruits round out the four basic SANE food groups. Here are some guidelines:

  • Whole-food fats: Include a serving with every meal. Some excellent choices include coconut, chia seeds, avocado and almonds.
  • Low-fructose fruits: You can enjoy up to three servings of low-fructose fruits per day, such as goji berries, strawberries, lemons, and grapefruit.

A SANE diet combines water, protein and fiber, which will help to prevent diabesity while  burning fat.

3. Exercise Smartly

Do you think you have to workout for hours at the gym? Think again. Eccentric exercises puts the emphasis on the extended part of the exercise. Think of picking up a weight to do a curl. You pull the weight to you, and then lower it. Lowering it is the eccentric part of the exercise, and if you focus on that part of the movement, you will burn more fat in much less time.

That’s not to say it’s easy, of course. Eccentric exercising takes only 10-20 minutes a week because you’re exercising deep muscle fibers that you hardly ever – or never – use in traditional exercise. It takes awhile to heal after an eccentric workout, but the results are much greater than regular workouts.

Try it and see. These eccentric circuit training and eccentric cardio exercises will help you prevent diabesity while burning fat.

4. Relax

We have such busy lives, it’s often difficult or impossible to relax. But that’s exactly what you need to do to prevent diabesity while burning fat. Research has shown that stress increases levels of the stress hormone cortisol in the bloodstream, which leads to accumulations of belly fat.

In addition, belly fat has been found to be a risk factor for type 2 diabetes and a number of other health problems.

So take time to relax. Listen to music. Go for a walk in the park. Take up yoga or meditation. It will work wonders for your body and your mind.

5. Get Enough Sleep

You wouldn’t think sleep would make much of a difference to your waistline, but research shows that it does. Again, the culprit is cortisol. It seems that your well-rested peers may have lower levels of cortisol circulated in their blood streams that you do.

To prevent diabesity by burning belly fat, aim for 7-8 hours of uninterrupted sleep per night.

6. Drink More Water

And don’t forget the water. Proper hydration is extremely important to fat burning. It has been shown that water helps cells burn fat. Also, studies have shown that drinking ice water actually revs up the metabolism because it has to warm up the water. This helps burn more calories.

7. Make One Small Change at a Time

If you feel overwhelmed at the thought of switching to a SANE lifestyle, there’s good news: you don’t have to make all these changes all at once. Just one small step toward SANEity will help you prevent diabesity while burning fat. Keep building on your success and, before you know it, you will be completely SANE.

How awesome is that?

Next Step: Prevent Diabesity While Burning Fat with SANE

There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.

Ready to finally break free from the yo-yo dieting rollercoaster that can lead to diabesity? By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.

Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?

Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet and “Eat More, Burn More” weight loss program by 

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Type-2-diabetes-and-setpoint-weight

How to Lower Your Setpoint Weight and Reverse Type 2 Diabetes

If you’re like most people who have fought to keep their weight down – then watched helplessly as it crept (or leapt) back up – you’re more than a little interested in learning how to lower your setpoint weight to achieve lasting weight loss. If you have type 2 diabetes, it’s more important than ever for you to find a reliable way to shed pounds so that you can reverse type 2 diabetes.Type-2-diabetes-and-setpoint-weight

But it can’t happen by taking the same approach to weight loss – the counting calories, calorie deficit approach – that has failed so many times before.

To be super clear: you have not failed those diets. Those diets failed you! Obesity is a disease just like its sister disease, type 2 diabetes. Restricting the quantity of calories you consume will not fix this problem or reverse type 2 diabetes. Improving the quality of the calories you eat, however, will work miracles at lowering your setpoint weight and preventing or reversing type 2 diabetes.

Yes, Lowering your Setpoint Weight CAN Reverse Type 2 Diabetes

The SANE Solution has proven, in over 13,000 clinical trials, to effectively lower setpoint weight, helping hundreds of thousands of people lose weight effortlessly and permanently. Such weight loss can and does reverse type 2 diabetes.

Before we dive into the details of how to lower the setpoint weight to reverse type 2 diabetes,  though, we should discuss obesity and type 2 diabetes.

Insulin Resistance, Obesity, and Type 2 Diabetes

Doctors have known for quite awhile that there is a close relationship between obesity and type 2 diabetes. They have known that obese individuals often develop type 2 diabetes, but they didn’t necessarily know the reason for this. Science, however, has provided the reason.

Research has proven that insulin resistance causes obesity.

This is how insulin works:

When you consume something with carbohydrates or sugar, your body converts it into glucose. (If you’re monitoring your blood sugar, you’ll see that your level goes up right after eating.) Your pancreas releases the hormone insulin, which acts as a key to open your cells to the glucose. The cells accept the amount of glucose they’re supposed to have, and if you’re monitoring your blood sugar, you will see that your blood sugar level goes down.

For whatever reason, many people’s cells become unresponsive to insulin knocking at their door. This leaves excess glucose and insulin circulating in their bloodstreams. Insulin tells the body that it needs more fat and that it doesn’t need to burn fat. With so much insulin always circulating in your bloodstream, you literally cannot burn fat.

Eventually, obesity-driven insulin resistance causes type 2 diabetes.

Causes of Insulin Resistance

There are many reasons why you might become insulin resistant. Genetic plays a role in your susceptibility to obesity and to type 2 diabetes. However, whether you develop type 2 diabetes usually involves a combination of factors, including:

  • Consuming a steady diet of inSANE foods, such as sugars, processed foods, and sugary sodas.
  • Living a sedentary lifestyle
  • Being overweight or obese
  • Having a family history of diabetes
  • Having high levels of inflammation
  • Experiencing heightened stress (yes, stress can disrupt your blood sugar control!)

Prevalence and Dangers of Type 2 Diabetes

The major cause of obesity and type 2 diabetes, however, is the consumption of low-quality foods that have become a regular part of the American diet, as it has worldwide. Indeed, the statistics on obesity and type 2 diabetes reflect these low-quality dietary choices.

For instance, a third of the population of the United States is obese, and this figure has been projected to rise to 50 percent by 2030. Over 600 million adults worldwide are obese. The statistics on type 2 diabetes have been keeping pace with those of obesity.

Though more than 29 million people in the United States suffer with diabetes, an estimated 8.1 million more may be undiagnosed and oblivious to the danger that lives inside them. According to the International Diabetes Federation, more than 400 million people worldwide have diabetes.

These figures are staggering, but only the tip of the iceberg to the future numbers if society doesn’t find a way to cure the obesity problem once and for all. What kind of problems?

Health Complications of Type 2 Diabetes

Type 2 diabetes can affect every organ in the body, so its complications are varied and can be devastating. Some complications of type 2 diabetes include:

  • Blindness
  • Cataracts
  • Heart disease
  • Stroke
  • High blood pressure
  • Neuropathy (nerve damage)
  • Gallbladder disease
  • Kidney disease
  • Leg and foot amputations

Treatments for Type 2 Diabetes

The basic treatment for type 2 diabetes is to control blood sugar through diet and, if necessary, medication and/or insulin injections. The dietary recommendations for type 2 diabetes, if followed, will help keep blood sugar levels steady. However, lowering your setpoint weight can prevent or reverse type 2 diabetes, as well as help you lose weight safely and permanently.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Lowering Setpoint Weight: Key to Reversing Type 2 Diabetes?

Though you can reverse this disease by lowering your setpoint weight and making some lifestyle changes, it is always better to try to prevent type 2 diabetes than to reverse it. Research has shown that losing just 10-15 pounds can reduce your risk of developing type 2 diabetes, so working on weight loss issues is obviously a big issue. However, the way most people try to do this is counterproductive.

Severely restricting calories, going on starvation diets, working out for hours to burn calories and lose weight – those are methods that are second nature to most dieters. But these methods not only don’t work for long-term weight loss and to reduce your risk of type 2 diabetes, but they actually work against you. Instead of fat loss, these weight loss plans lead to muscle loss. Since muscle burns more calories than fat, losing muscle mass slows your metabolism.

The kind of dieting most people do also directly leads to yo-yo dieting, and this is because calorie restriction raises the setpoint weight.

The Thing about the Setpoint Weight

If you’ve struggled with your weight, you know how ornery and downright nasty your fat stores can be when you try to rid yourself of them. In the beginning, they give way a little bit. The first 10 or so pounds are a breeze to drop, just enough to get you excited, and then…Type-2-diabetes-and-setpoint-weight

Nothing, or almost nothing.

Then, in defiance, you cut your calories even more, and it’s even worse. You wonder how some “expert” somewhere came up with that calorie-deficit theory, because it’s certainly not working that way for you.

You are correct.

Though calories are important in weight loss, the calorie deficit theory that we’ve been struggling to make work for over 40 years, missed the mark quite a bit. It assumes, for instance, that a calorie is a calorie is a calorie. Calories are the same, the theory goes, and it doesn’t matter from which food it comes, as long as you end up with a calorie deficit, you will use such-and-such number of pounds based on some calculation that they’ve been using forever.

There’s much more to it, than that.

Hormones, the Metabolism, and Setpoint Weight

Your body isn’t some tidy scale that measures and compares calories in with calories out. Rather, studies have shown that the body is more like a thermostat. It actually adjusts the calorie burn based on the needs of the body and the setpoint weight.

This is why a naturally thin people – you know, the ones you’ve always envied because they had such a “high metabolism” – could eat anything they wanted without gaining an ounce. Their bodies, you see, were adjusting the calorie burn of several metabolic processes to keep them at their lower setpoint weight. Easy peasy. It is doing it for you, too. It adjusts the calorie burn to keep you at your higher setpoint weight.

It should be obvious to you by now that you have a setpoint weight – it’s that weight that you tend to stay around – and it varies by 10-20 pounds. Your setpoint weight is the amount of fat your body thinks you should have based on signals from your hormones. There are hormones in your brain, your gut, and your fat stores, all sending signals of any changes so that the body can keep you alive. The body, you see, always seeks balance.

Though there is a large genetic component to obesity and type 2 diabetes, diet and lifestyle factors play a big role, as well. In this case, if you eat an inSANE, low-quality diet of processed foods, sugars, and carbohydrates, it creates a clog in your hormonal system. Your hormones can no longer send proper messages to each other. The result is fat accumulation, obesity and eventually, type 2 diabetes.

SANE Eating Tips to Lower your Setpoint Weight

As mentioned earlier, calories are important, but it’s your body’s job to monitor and adjust them. Studies have shown that it’s the quality, not the quantity, of the foods we eat that determines our setpoint weight.

The quality of food is based on three things:

  • Satiety: How quickly calories fill us up, and how long they keep us full.
  • Aggression: How much and how quickly a food impacts our hormones, namely sugars.
  • Nutrition: How many nutrients – such as vitamins, minerals, and essential fatty acids – these calories provide.
  • Efficiency: How many of these calories can the body store as fat.

The more Satisfying, unAggressive, Nutritious, and inEfficient at being stored at fat, the higher the calories’ quality. This makes it a SANE calorie or food item, one that heals our hormones, keeps us from overeating, and lowers our setpoint weight.

The exact opposite is the case for low-quality, inSANE foods. Foods such as sweets, starches and processed foods cause a hormonal clog, spur overeating, and raise your setpoint weight.

Many studies have shown that those who eat SANE diets lose more weight than those who eat inSANE ones.

Principles of SANE Eating

The principles of SANE eating are ridiculously simple. All you need to do remember, really, is try to eat foods as close to their natural state as possible. This means purchase vegetables in a state you could pick if you had your own garden – fresh or frozen is fine – and meat you could hunt.

SANE foods will be on the perimeter of the store, many of which may not have ingredient labels for you to read.

Here’s some basic principles:

  • Stay away from processed foods and anything with added sugar as much as possible.
  • Avoid all starches
  • Beef should be grass fed.
  • All meat and seafood should be humanely raised.

Specific SANE Food Tips

There are four SANE Food groups. Try to eat the first three together at every meal as these will work together to fill you up stabilize your blood sugar.

Non-starchy vegetables

Have 10+ servings of non-starchy vegetables per day. Having just three or four servings of non-starchy vegetables at each meal will give you the 10+ you need for the day. But if you aren’t a big veggie fan, don’t worry. Simply purchase a high-powered blender and make green smoothies. This is actually the very best way to get all your servings of veggies in a day.

Nutrient-Dense Protein

Have 3-5 servings per day. (A serving is the size of a man’s hand.) Studies have shown that protein sends signals to your short- and long-term satiety hormones, so eating this at every meal ensures you’ll fill up fast, stay full longer, and avoid snacking on bad things between meals.

Whole-food fats

Have 3-5 servings a day, and be sure you eat the food, and not just the oil. Contrary to what you may have heard, eating fat does not make you fat, and it is necessary to many bodily functions. Plus, fat satisfies your appetite and keeps you from overeating.

Low-fructose fruits

Have 0-3 servings per day. In general, berries and citrus fruits are your low-fructose options. They can be a yummy treat, or add some berries or half of an orange to a green smoothie.

Eating SANE is fun, easy, and it will help prevent and even reverse type 2 diabetes. What more could you want?

Next Step: Lower Your Setpoint Weight and Reverse Type 2 Diabetes with SANE

There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.

Ready to finally break free from the yo-yo dieting rollercoaster that can lead to diabesity? By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.

Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?

Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet and “Eat More, Burn More” weight loss program by

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

High-Cholesterol

5 Things your Doctor Doesn’t Know about High Cholesterol and Diet

When you hear the term, “high cholesterol,” you probably think about heart disease first, and too much saturated fat in the diet, second. But what if neither of these things are true?  What if the real cause of heart disease is quite different, and what if your doctor doesn’t know about it?High-Cholesterol

To be sure, hearing anything different from the above causes of heart disease will send your head spinning. But which would you rather do: continue believing inSANE lies about high cholesterol, change your diet to reduce your cholesterol, and find out later these changes actually caused your heart attack? Or…would you rather learn the truth and bring some SANEity to your life about diet and high cholesterol?

It’s up to you, of course. But the truth will set you free from old diet myths that do nothing but cause misery and illness.

High Cholesterol, Diet and You?

If you have high cholesterol, you’re not alone. One in three American adults has cholesterol levels considered too high, according to the Centers for Disease Control. Since high cholesterol is a major risk factor for heart disease, says conventional wisdom, the American Heart Association recommends that you should have your cholesterol and other risk factors checked every four to six years – starting at age 20.

Is this necessary, though? Is cholesterol really the boogeyman of your cardiovascular system? Research in the past few years, as well as a surprising number of medical doctors (including cardiologists) say NO. Which brings us to the first thing your doctor doesn’t know about cholesterol, or maybe he or she has just forgotten it in all the hooey about high cholesterol.

Cholesterol is GOOD for You!

Cholesterol has become so vilified that it might surprise you to learn that this substance is not only good for you, but you also need it to live. Every cell in your body is made from cholesterol. This waxy substance helps your metabolism work properly, as it is essential for the production of Vitamin D and bile acids that help your body digest fat and absorb vital nutrients. Cholesterol is also necessary for the production of steroid hormones, which include estrogen, testosterone and progesterone.

Cholesterol is so important to your survival that it doesn’t rely on you to get it from your diet. Your liver takes care of it for you, producing around 75 percent of your body’s cholesterol. The fact that your liver produces such a substantial amount of cholesterol is a huge sign that cholesterol is GOOD for you. But how does your diet play into all of this? That leads us to the second thing about cholesterol and diet your doctor doesn’t know.

Cholesterol in the Diet does not Cause High Cholesterol.

Cholesterol in the diet comes from meat, poultry and full-fat dairy products. For the past 20 years, experts have cautioned Americans to consume less than 300 milligrams of carbohydrates a day. If you want to reduce your chances of heart disease, then, you really have to cut out eggs and all saturated fats. After all, just one egg yolk has 200 milligrams of this artery clogging gook!

This advice stems from the belief that there is a link between cholesterol in your diet and that in your blood stream. This belief started in the late 50s, with the work of Ancel Keys.

Ancel Keys: Creator of the Cholesterol Myth

Ancel Keys, an American physiologist, had an epiphany one day. He wondered why American business executives – surely, he reasoned, some of the best-fed people in the world – had high rates of heart disease. At the same time, Keys noticed the reverse was true in post-war Europe. With food supplies sharply reduced, European countries saw a decrease in heart disease. Keys theorized that cholesterol played a role in cardiovascular disease (CVD) , and presented his hypothesis at the World Health Organization in Geneva.

From 1958 to 1964, Keys and colleagues visited seven countries and examined their dietary habits against their cholesterol levels and rates of cardiovascular disease. Based on his analysis, Keys concluded that high cholesterol was a risk factor for CVD and that a diet high in saturated fat caused high cholesterol.

There are some problems with Keys’ research, however. The biggest problem is that Keys only selected 7 countries out of 22, and the ones he left out – such as France and Germany – were ones he knew had low rates of heart disease, despite diets rich in saturated fats.

Nevertheless, Keys’ research became the truth about eating a high cholesterol diet and heart disease. The fact that the famous Framington Heart Study, conducted around the same time, found no connection between cholesterol consumption and CVD didn’t matter. The only thing that mattered is that the cholesterol industry could make big money on this new medical condition. Pharmaceutical companies started developing drugs to lower cholesterol and food companies started producing and marketing low-cholesterol foods.

Freed from the Myth, but Doctors Don’t Know Yet

In 2015, the U.S. Dietary Guidelines Advisory Committee ruled that, essentially, consuming cholesterol has no effect on your serum (blood) cholesterol level. This committee of experts meets every five years and provides the scientific basis for both medical- and government-established nutritional guidelines.

In their report, the experts said that there would be no more limitations on cholesterol consumption for Americans because there is no evidence that consumption of cholesterol affects serum cholesterol.

Being told, after all these years, that there is NO link between dietary cholesterol and serum cholesterol may shock you and your doctor. But it doesn’t surprise Dr. Stephen Sinatra, a board certified cardiologist and co-author of the bestseller, The Great Cholesterol Myth. Dr. Sinatra, who had been a practicing cardiologist for over 40 years, has long known there was no link between dietary cholesterol and serum cholesterol, or between cholesterol and heart disease, for that matter. Dr. Sinatra says that cholesterol plays only a “supporting role” in heart disease.

He hopes the next time the Advisory Committee meets in 2020, they make the same decision about saturated fat and cholesterol. This brings us to the third thing doctors don’t know about diet and cholesterol.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Fat in the Diet does not Cause High Cholesterol

Thanks to Keys and other factors – including monetary interests – dietary fat was demonized by experts and the media. Eating fat was believed to raise serum cholesterol, which increased the risk of heart disease. The story behind the demonizing of dietary fat is outrageous! The media and sugar industry literally duped American into believing a lie for decades!

The Great Sugar Conspiracy

Due to increased rates of heart disease in the 1950s and 1960s, researchers were searching for something to blame it on. There were two theories for the rise in heart disease – increased consumptions of sugar and increased consumption of saturated fat.

Several studies had already shown sugar to be a contributing cause of heart disease, and that was not okay for the leaders of the sugar industry. The Sugar Research Foundation secretly funded a scientific review of the research that downplayed sugar’s role in heart disease. Of course, this review, which was published in the New England Journal of Medicine, appeared to be impartial.high-cholesterol

The three Harvard researchers who wrote it were certainly impartial. But what nobody knew at the time is that the Sugar Research Foundation had selected the studies favorable to their industry, ones that also were critical of saturated fat consumption.

That review set off a chain reaction of non-fat, low-fat everything, a dietary recommendation that has hurt more than helped us. In fact, going low-fat caused the obesity and type 2 diabetes epidemic and contributed to many illnesses. Our bodies need dietary fat to function properly.

The Truth about Saturated Fat and Cholesterol

The truth is that there is not one shred of scientific evidence that a saturated fat causes heart disease. In fact, according to Dr. Sinatra, eating a moderate amount of saturated fat is heart healthy, and it is also good for overall health.

However, the quality of the fat you eat can cause abnormal cholesterol levels. Eating huge quantities of saturated fat, trans fats or hydrogenated fats does have a negative effect on your cholesterol. But eating monounsaturated fats and omega-3 fats lowers your cholesterol and improves its quality.

If high cholesterol is not the enemy of the heart, what is? The answer may surprise you – and your doctor.

What Causes High Cholesterol Levels Then?

There are many reasons for high cholesterol. As previously mentioned, eating bad fats can cause abnormal cholesterol levels, as can excess sugar and carbohydrate consumption. Some people are also genetically predisposed to having high cholesterol levels.

High Cholesterol (in the diet or bloodstream) does not Cause Heart Disease

Inflammation is the real cause of cardiovascular disease, as it is for so many other diseases. Inflammation itself is quite natural. It is your body’s way of fighting threats to the system, such as bacteria, environmental toxins, sugar, wounds, etc. It’s only harmful if it becomes chronic.

Cholesterol does create arterial plaque, and it does build up and clog the arteries, but it’s not because the cholesterol level is too high. It is because small, dense LDL cholesterol particles have become oxidized. Oxidation, or free-radical stress, is one of the major triggers for inflammation. According to Mark Hyman, MD, Director of Cleveland Clinic’s Center for Functional Medicine, that’s the real danger of cholesterol. When these small particles are oxidized, it triggers the build-up of plaque or cholesterol deposits in your arteries.

Though doctors test your HDL (good) and LDL (bad) cholesterol levels, and use these numbers to predict your risk of heart disease, it’s much more complicated than that. Research has shown that there are subtypes of both HDL and LDL based on particle size, and they have different effects and come with different risks.

For instance, small, dense LDL particles are more of a predictor of heart disease than large, fluffy particles. Why? Because they are vulnerable to oxidative damage and more likely to become jammed into arterial walls, creating inflammation. Large, fluffy particles, on the other hand, bounce off the arteries. They’re harmless, even if you have high cholesterol.

So knowing your HDL and LDL numbers aren’t much help when determining your risk for heart disease. What is essential, according to Dr. Sinatra, is to know how much of your LDL cholesterol is subtype A and/or B. (Type A particles are large and fluffy; type B particles are small and dense.)

There are two clinical tests that measure the subtypes of HDL and LDL and analyze the particles within them: Vertical Auto Profile (VAP) and the Lipopotein Particle Profile (LPP).

Sugar and Refined-Carbohydrate Consumption is a Bigger Risk for Heart Disease than High Cholesterol

What makes those small LDL particles? According to Dr. Hyman, the culprit is sugar and refined-carbohydrate consumption. Not only does consuming sugar and carbs (white food) create these dangerous particles, but it also lowers good cholesterol and raises triglyceride levels.

Consuming high fructose corn syrup, which is an ingredient in most sweetened beverages and processed foods, is particularly harmful in this regard.

Using Diet to Reduce Inflammation and Risk for Heart Disease

Research has shown some food groups to have an anti-inflammatory effect on the body. Some of these foods include:

  • Green, leafy vegetables, such as spinach and kale.
  • Tomatoes
  • Nuts, especially almonds and walnuts
  • Fatty fish, such as sardines, salmon and mackerel
  • Fruits, such as oranges, blueberries and strawberries.

So, if you want to reduce your risk of heart disease, you shouldn’t worry as much about high cholesterol as you do about what is in your diet.

Are you Ready for Some SANEity?

What you eat should be nutritious and anti-inflammatory, such as non-starchy vegetables and nutrient-dense protein. The SANE Solution does just that, focusing on a balanced diet that fills you up fast and keeps you full longer. There is no hunger and no depriving yourself of tasty meals. The goal is to be so full of SANEly good foods, that you can’t even think about reaching for that candy bar or other inSANE food.

Here are the basic food groups:

  • Non-starchy vegetables: 10+ servings a day. Non-starchy vegetables contain high amounts of antioxidants, which prevent free-radical formation and inflammation.
  • Nutrient-dense protein: 30-50 grams at each meal. Choices include egg whites, plain Greek yogurt, salmon and chicken. Salmon and other fatty fish have high levels of omega-3 fatty acids, making them an anti-inflammatory treat.
  • Whole-food fats: 3-6 servings per day. Choices include coconut, avocado, cocoa/cacao, flax seeds. (Be sure to eat the whole food and not just use the oil. The whole food has the fiber and other nutrients that satisfy your hunger.)
  • Low-fructose fruits: 0-3 servings per day. Good choices include acai berry, blueberries, cherries and strawberries.

Eating SANEly will also lower your setpoint weight, which will result in long-term weight loss and maintenance. This will further reduce your risk for heart disease. So what are you waiting for? Click here to get started. It’s FREE!

Next Step: Treat High Cholesterol with SANE

There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.

Ready to finally break free from the yo-yo dieting rollercoaster that can lead to diabesity? By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.

Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?

Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet and “Eat More, Burn More” weight loss program by

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

menopause-weight-loss

Can Menopause and Weight Loss Really go Together? You Bet they Can!

menopause-weight-loss

Menopause and weight loss are terms that don’t often go together. There is a reason for that. Statistics show that 90 percent of women gain weight during menopause. But the good news is that menopausal weight gain is not inevitable, nor is the inability to lose weight after menopause. In fact, you can control menopausal weight gain rather than letting it control you. All you need to do is make a few SANE lifestyle changes.

The SANE lifestyle makes weight loss possible – even during menopause. But before learning about these changes, you might want to know why menopause causes weight gain.

Why Menopause Does Not Promote Weight Loss

Menopause is the time in every woman’s life in which she reaches the end of her reproductive years. The ovaries stop making estrogen and progesterone, and her menstrual periods cease. If you have gone 12 consecutive months without a period, you have reached menopause. This means that your ovaries are no longer releasing eggs and not producing much estrogen. You are no longer able to become pregnant.

The transition into menopause causes tremendous hormonal fluctuations, which can contribute to weight gain. This process can also cause hormonal dysregulation, a problem that cannot be solved by exercising more and eating less. In fact, using this provably false calorie deficit theory of weight loss to try to reduce your menopause muffin top may backfire and result in weight gain. It definitely will result in frustration.

But the end of your period and beginning of postmenopause is just one small part of the hormonal journey toward this transition. And all of them may affect your weight.

Stages of Menopause

There are three states to menopause: perimenopause, menopause, and postmenopause.

Perimenopause: This is the time leading up to your last period. How long you’ll experience perimenopause varies, but the average is four years. (The range is two to eight years.) Perimenopause typically begins in your late 40s, although some women can experience it much earlier.

During perimenopause, your ovaries are unpredictable in the amount of estrogen and progesterone they produce. Sometimes they produce too much, sometimes too little. In addition, your progesterone is likely to fluctuate more than it ever has. This can result in heavy menstrual periods.

At this time, too, your periods become irregular. Your flow will become heavier or lighter than usual, or you’ll miss a month her and there.

During perimenopause, you may experience a variety of other symptoms, including:

  • Hot flashes
  • Night sweats
  • Mood changes
  • Trouble sleeping
  • Weight gain

Menopause: Though your periods have ceased now that you’ve hit menopause, you may still experience many of the same symptoms you felt during perimenopause.

Postmenopause: As the term suggests, postmenopause refers to the years after menopause. The huge surges of hormones that characterized the first two stages no longer happen. As a result, the perimenopausal and menopausal symptoms aren’t much of a problem anymore, with one exception – weight gain.

Weight Gain and Weight Loss in Menopause: The Hormonal Link

The transition into menopause affects many hormones, and not just the ones associated with menopause, such as estrogen. In fact, some of the hormones impacted are normally not ones associated with menopause. But they do play a role weight gain and weight loss – during menopause and at other times.

Knowing the hormones responsible for weight gain in menopause will help you to devise SANE strategies to heal these hormones, leading to weight loss.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Hormones that Affect Weight Gain and Weight Loss during Menopause

These four main hormones can affect your weight during menopause.

Estrogen

Estrogen is the main female hormone. It is responsible for regulating the reproductive system and menstrual cycle, and is essential for the development of female sexual attributes, such as breasts. It also plays a role in fat metabolism.

Maintaining proper estrogen and progesterone balance is essential for weight loss and weight maintenance. Studies have shown that having too much estrogen can cause weight gain; in fact, estrogen dominance is a common cause of weight gain in menopause. It can also make weight loss impossible. How can you have estrogen dominance during menopause when your estrogen is supposed to be taking a nosedive?

Estrogen dominance does not mean that you have a significant amount of estrogen. It simply means that you have more estrogen relative to progesterone. Menopause has an effect on all your hormones, many of which will show declining levels, including progesterone. If your levels of progesterone decline faster than your levels of estrogen, you’ll have estrogen dominance.

Estrogen dominance causes you to gain weight, and this fat accumulates in your stomach area. Estrogen dominance is more common than you might think. Indeed, many experts believe that most women have an estrogen dominance, which could partly explain the trouble so many women have with weight loss.

Hormonal shifts in menopause are not the only thing that causes estrogen dominance. Exposure to estrogen-like compounds in foods that contain growth hormones, pesticides, and plastics is a huge contributor to this problem.

Balancing Estrogen for Weight Loss

The best way to balance your estrogen levels for weight loss is to eat a high-fiber diet, which  which will help you excrete the excess estrogen from your system. This is a great way to not only balance estrogen, but to also balance your diet.

The SANE Solution to balancing estrogen for weight loss, is to eat at least 10 servings of non-starchy vegetables a day. Aim for at least three servings of vegetables at each meal. Your best choices are green leafy vegetables, and don’t worry if you hate veggies. You don’t have to eat them; you can drink them.

One of the easiest ways to get all your servings of vegetables is to make green smoothies. If you want to supercharge your smoothie’s estrogen-balancing, weight loss benefits, try adding two tablespoons of SANE Garden in my Glass to the mixture.

Cortisol

Levels of the stress hormone cortisol, secreted by the adrenal glands, can become dysregulated during perimenopause and menopause. This is because the adrenal glands take over estrogen production. In addition, the hormonal shifts of menopause can trigger higher stress levels, leading to higher cortisol levels in the blood. Elevated cortisol levels have been shown to lead to weight gain, especially in the belly area.

Lowering Cortisol Levels for Long-term Weight Loss

There are many ways to lower your cortisol levels. Here are just a few of them.

Reduce or remove the source(s) of stress in your life.

This is not an easy step, but it is  essential for lowering your cortisol levels for long-term weight loss. Examine your daily routine for unnecessary or almost unbearable sources of stress.

You will likely find stress in several areas of your life. For instance, you may have stressful job and a stressful medical condition that takes a lot of your time and attention to manage. Or you may have several competing commitments in your home life that stresses you out. All of this stress can also interfere with sleep, which also raises your cortisol levels.

To reduce stress and your cortisol levels, take time every day to relax. Meditation, especially mindfulness meditation, has proven to be an excellent way to reduce stress. Yoga, Tai Chi, and Pilates are physical and meditative ways to reduce cortisol levels for long-term weight loss.

Try to find SANEity in all areas of your life, not just in diet. Find things you enjoy doing; find a way to relax; get at least 7-8 hours of sleep a night. All of these things have been proven to help reduce cortisol levels. And they will lead to long-term weight loss, even during menopause.

Do not participate in high intensity exercising that continues for a long time.

Although exercise is good for the body, studies show that as the intensity of exercise increases, cortisol increases. High intensity exercise puts stress on the body, which triggers a release of the stress hormone. So if you are trying to bring your cortisol levels back in balance, lay off the extreme 30-minute P90X or Insanity workouts in favor of more moderate exercise. Studies show that low low intensity exercise does not seem to have a significant effect on cortisol secretion.

The SANE way to exercise for weight loss is performing eccentric exercises once a week. Eccentric exercises focus on the extended part of the movement. For instance, if you’re doing a bicep curl, the concentric part of the exercise is when you curl the weight up toward your chest. The eccentric part is when you lower the weight back down.

Slowly performing the eccentric part of the movement works deep muscle fibers that you have seldom – or never – used with traditional exercises. It creates an immediate metabolic response that burns fat. The reason you do them for only 10-20 minutes a week is because that’s all the exercise you need to do to burn fat, and because your body needs time to heal. Although intense, eccentric exercises are performed for such a short time that they don’t drive up your cortisol.

Avoid calorie restriction.

Though you may be tempted to try to crash diet those excess pounds away during menopause, this is never a good idea. Cutting calories puts stress on your body, which is the wrong thing to do if you want to decrease your cortisol levels. Research has shown that going on a restricted calorie diet for a few weeks damages the metabolism, increases cortisol and impacts thyroid function (which reduces your metabolism even more.)

The negative effects crash dieting can have on your hormones and your metabolism is considerable, and it will result in still more weight gain, the exact opposite of what you want. Instead of cutting calories, it is essential that you give your body the energy it needs. One way to do that is to eat whole foods, as this will take stress off your body and lower your cortisol levels.

When you go SANE, you will eat whole foods that will heal all your hormones and promote weight loss. Consuming at least 10 servings of non-starchy vegetables a day, 3-5 servings of nutrient-dense protein, and 3-5 servings of whole-food fats has been proven to fill you up faster and keep you full longer. (For best results, eat non-starchy vegetables, protein and whole-food fats at every meal.)

Thyroid

And then there’s the thyroid. Chronic stress has been shown to interfere with proper thyroid function. It works like this: when you’re under an extended period of stress, your adrenal glands release cortisol. If this stress goes on too long, it becomes chronic and results in a high cortisol level. Studies show that cortisol may interfere with the conversion of thyroid hormone into the form that regulates metabolism.

Nutritional deficiencies and estrogen dominance or progesterone deficiency, as often occurs in menopause, can also inhibit thyroid function and lead to weight gain or prevent weight loss.

Balancing  the Thyroid Hormone for Long-Term Weight Loss in Menopause

There are some easy steps you can take to improve your thyroid function.

  1. Remove gluten from the diet. Research shows that gluten causes inflammation,  negatively affecting thyroid function. (Gluten is the protein found in grain products, such as wheat and oats.) If you have had problems with weight loss since menopause, try removing these grains from your diet. You might be amazed at how easily the pounds melt off.
  2. Eat a variety of whole foods. Nutritional deficiencies – such as iron, omega-3 fats, the B vitamins, zinc, and vitamin D – are a key factor in thyroid dysfunction. By eating “real whole foods,” (not processed) you will be able to get the nutrients your body needs to regulate your thyroid hormone and lose weight.

Eating nutrient-rich meals are a central component of the SANE eating plan. The standard SANE plate includes several servings of non-starchy vegetables, a serving of nutrient-dense protein, and a serving of whole-food fats. Eating this way at every meal ensures you’ll get all the nutrients your body needs to regulate your thyroid function.

There is no SANEr way to balance your hormones for weight loss during menopause than the SANE Solution. Why don’t you give it a try? What have you got to lose except maybe 20 or 30 pounds of stubborn menopausal belly fat that you have been unable to shed.

Next Step: Manage Menopause Weight Loss with  SANE

There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.

Ready to finally break free from the yo-yo dieting rollercoaster that can lead to diabesity? By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.

Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?

Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet and “Eat More, Burn More” weight loss program by 

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

High-blood-pressure

7 Amazing Ways to Treat High Blood Pressure with Diet

According to the Centers for Disease Control, one in three people in the U.S. have high blood pressure. That’s an estimated 75 million individuals, a little over half of whom are not properly managing this condition with diet, medication or a number of other lifestyle modifications. This puts these individuals at high risk of heart disease or stroke.

Slow, Easy Changes in Diet are Key to Lowering High Blood Pressure

High-blood-pressureIf you, like millions of other people, aren’t controlling your blood pressure, you need to ask yourself why? Do you think changing your diet will be difficult? Are you overwhelmed by all the lifestyle changes your doctors wants you to make? Do you, perhaps, think that having high blood pressure is not that big of a deal? Well, you might want to rethink that.

High Blood Pressure Causes and Symptoms

High blood pressure occurs when the pressure of blood moving through your arteries from your heart increases. If this increased pressure becomes chronic, it wears down your arteries, increasing your risk for stroke, coronary artery disease, heart attack, and diabetes. It can even damage your kidneys.

The Centers for Disease Control refers to high blood pressures as “the silent killer” because there are usually no symptoms. Your blood pressure could be rising and rising and rising without your body alerting you that anything is wrong. Then, suddenly, you could have a heart attack or stroke.

There are many reasons why you may have developed high blood pressure. Some of the risk factors include:

  • Genetics: Having a family history of high blood pressure increases your risk of developing it, too.
  • Age: Like most other medical conditions and diseases, the risk of having high blood pressure increases with age.
  • Diabetes: This disease causes sugar to build up in the blood, increasing blood pressure. (An estimated 60 percent of diabetics also have high blood pressure.)
  • Unhealthy Diet: A diet that is too high in salt and too low in potassium increases your risk of high blood pressure. As salt is in almost all processed foods, and studies show the majority of the average American’s calories come from highly-processed foods, it is not surprising that so many Americans have high blood pressure.
  • Obesity: Having too much body fat has been proven to cause or contribute to high blood pressure.
  • Being Sedentary: Not getting enough physical activity can contribute to the development of obesity, a known risk factor for high blood pressure.
  • Cigarette Smoking: Nicotine raises blood pressure, and cigarette smoking can damage your heart and blood vessels.

Although you cannot do anything about genetics or your age, you can do something – a lot, actually – about your diet that will lower your high blood pressure.

Here are seven easy ways to treat high blood pressure with diet.

Eat a SANE, High Quality Diet to Lower High Blood Pressure Naturally

  • Non-starchy Vegetables

Eating a minimum of 10 servings a day of non-starchy vegetables is the most important change you can make in your diet. Vegetables are chock-full of anti-oxidants, which protect your cells from free radical damage. (Research indicates free radical damage to be the cause of many diseases, including arteriosclerosis and cancer.)

Vegetables also contain vitamins and electrolytes. Plus, they are loaded with fiber, which has been found to lower high blood pressure. Although you should eat a variety of non-starchy vegetables, in a variety of colors, be sure to include plenty of green, leafy vegetables in your diet. Spinach, collard greens, kale, and similar leafy green vegetables contain healthy amounts of potassium, which has been shown to lower high blood pressure.

If you’re not really a veggie eater – particularly not a green, leafy veggie eater – you have options. The best way to handle this situation is to make green smoothies. Simply put two or three handfuls of spinach or other leafy green vegetables in a high-speed blender, add a low-fructose fruit (see below) and water,  and blend. Though the drink will be green, you won’t taste the spinach.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
  • Low-Fructose Fruits

Fruits are also great sources of fiber, which is a great treatment for high blood pressure. However, they can still contain a lot of sugar – in the form of fructose – which can cause inflammation that makes high blood pressure worse. The solution? Opt for berries and citrus, which are low-fructose fruits. Stay away from high sugar fruits such as apples and bananas.

Like vegetables, fruits also have potassium, vitamins and antioxidants. Eating up to three servings a day of low-fructose fruits will help treat or prevent high blood pressure.

  • Nutrient-Dense Protein

Studies have shown that eating protein fills you up fast, and keeps you full for a longer period. It also stabilizes your blood sugar, is inefficient at being stored as fat, and tastes delicious. What more could you ask for?

Your best choices are wild-caught salmon, and halibut, and other fatty fish because they have high amounts of anti-inflammatory omega-3 fatty acids, which are great for your arteries. Grass fed beef and cage-free eggs are also great, as are plain nonfat Greek yogurt and cottage cheese. Eating 30-60 ounces of nutrient-dense protein with every meal with help lower your high blood pressure, and help you maintain proper muscle mass.

  • Whole-Food Fats

Like protein, whole-food fats are important for satiety. They help balance your blood sugar levels so that you stay full longer. Coconut, avocado, flax seeds, macadamia nuts, and olives are excellent whole-food fats.

Be sure to eat the whole food and not just the oil. The whole food contains fiber and all the other nutrients that make whole-food fats the SANE choice.

  • Water

To treat high blood pressure, and for your health in general, it is important that you drink plenty of water. Being well-hydrated balances your fluids, prevents dehydration, and improves your mood. Have several glasses of water a day, and don’t be tempted to replace this water with a sugary soda. Besides causing inflammation, sugar inhibits proper hydration.

If the thought of drinking glasses and glasses of plain old boring water depresses you, there are some tasty SANE options here, too. Squeeze a lemon or orange and add the juice to your water. Or put water and a few berries in your blender and – voila – instant flavored water! You can also replace much of your water intake with fat-burning green tea, just be sure to use a natural sweetener like Stevia.

  • Unprocessed Foods

Eat a diet of unprocessed foods as much as possible. Almost all processed foods have high amounts of salt – which is very bad for high blood pressure. Do most of your shopping on the perimeter of the grocery stores. That’s where the produce and the meat departments are. All the packaged and processed foods are in the middle of the store.

Try to choose foods that are as close to their natural state as possible. For instance, are the vegetables you want to purchase ones you could pick and eat raw if you wanted to? Non-starchy vegetables are in this category, and you can purchase them fresh at the supermarket or farmers market, or frozen. Try to stay away from canned vegetables, as they are overly processed and loaded with sodium.

  • Lower Setpoint Weighthigh-blood-pressure

If you eat a diet of primarily non-starchy vegetables, nutrient-dense protein, whole-food fats, and low-fructose fruits, you will lower your setpoint weight. This is yet another way to lower high blood pressure.

When you lower your setpoint weight, you will remove the hormonal clog that has been preventing your metabolism from operating at its optimum performance. If you are overweight or obese, you will also start effortlessly losing weight. (Losing weight has been shown to lower high blood pressure.) What’s more, the weight you lose will stay lost for a change. That means no yo-yo dieting, and no re-occurrence of obesity-related high blood pressure.

BONUS: These 4 Superfoods Should be Part of Your High Blood Pressure Lowering Diet

Spinach: Studies have shown the antioxidants spinach contains lower blood pressure.

Dark Chocolate: Eating dark chocolate is a yummy way to lower your blood pressure, and  research proves that it is, indeed, effective. Just make sure to purchase the type that isn’t loaded with sugar. Also, you need to eat the type with a high amount of flavonols, which act like antioxidants. To find the right type of dark chocolate, shop around for organic chocolate that lists around 80 percent cocoa solids on its label.

Flax Seed: This tiny seed has shown big results in lowering blood pressure. Flax seed contains a high amount of omega-3 fatty acids, which probably accounts of its positive effect on blood pressure. If you want to see if flax seed will treat your high blood pressure, consume it regularly for more than 12 weeks. Studies have shown that this time showed the most impressive results.

Tomatoes: Research has shown tomatoes to be highly effective at lowering high blood pressure. In fact, in some cases, tomatoes took the place of drugs in treating high blood pressure. By the way…the likely nutrient responsible for this benefit is lycopene, which is essential for heart health.

Only a Few Changes in Diet Needed, For Now

If you are becoming anxious, wondering how you’ll ever be able to make all these changes in your diet, calm down and take a deep breath.

Ready?

Okay. The truth is, you don’t need to make all these changes at once. All you need to do is start making substitutions here and there. Instead of having your regular pancakes and syrup for breakfast one morning, make a tasty omelet.

Keep making these substitutions, and celebrate your progress with each one. Know that each action is having a positive effect at lowering your high blood pressure. It’s all good!

Other Tips for Lowering High Blood Pressure

Besides diet, there are a few other things you can do to lower blood pressure. Here are a few of them.

Manage Stress

Though there is no proof that stress causes long-term high blood pressure, it is known to contribute to such high blood pressure risk factors as poor diet. It is important, therefore, that you make an effort to manage stress.

Try a few of these tips to manage stress:

  • Take a walk in the park.
  • Meditate.
  • Sign up for an art class.
  • Practice mindfulness.
  • Go hiking.
  • Practice yoga.
  • Play a board game with a group of friends.
  • Rent a funny movie, the kind that makes you laugh out loud all the way through it.
  • Practice non-resistance to whatever is happening in the present moment. Just flow with it and see where it takes you.

Get Plenty of Sleep

Getting enough sleep enables you to handle stress better. You’ll feel better, too. Try to get 7-8 hours of uninterrupted sleep a night and see how great you’ll feel.

Increase your Potassium Intake

Potassium is important for lowering your high blood pressure. Several studies have shown that a low-potassium diet raises blood pressure and increases the risk of stroke. Conversely, it has been shown that eating a diet with adequate amounts of potassium can lower high blood pressure. Leafy green vegetables are excellent sources of potassium, and they provide many other vitamins and minerals.

Lower sodium in your Diet

Eating a diet high in sodium has been proven to cause high blood pressure. That’s because sodium is one of three electrolytes – the others being potassium and magnesium – that needs to be balanced by the other two. The typical American diet, however, consists of far too much salt, and far too little potassium and magnesium. The result is an electrolyte imbalance, which causes high blood pressure.

The American Heart Association recommends that we consume less than 1,500 mg of sodium per day, up to a maximum of 2,300 mg. The average intake of sodium is around 3,400 mg, and it’s not coming from salt shakers at home. Rather, most of our sodium intake comes from processed foods.

So, if you want to lower your high blood pressure, you need to eat SANEly, and avoid these foods:

  • Lunch meats, sausage, bacon, etc.
  • Deli meats
  • Canned soups
  • Condiments
  • Chips, pretzels, popcorn

This Way to Having SANEr Blood Pressure

Eating a SANE diet is one of the best ways to treat high blood pressure. You’ll eat plenty of tasty foods that contain nutrients that lower high blood pressure. Fiber. Potassium. Omega-3 fatty acids. You’ll be satisfied after every meal. No grumbellies! And you’ll have more energy than you ever thought possible.

Are you ready to lower your high blood pressure with SANE?

Next Step: Treat High Blood Pressure with Diet by Joining SANE

There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.

Ready to finally break free from the yo-yo dieting rollercoaster that can lead to diabesity? By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.

Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?

Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet and “Eat More, Burn More” weight loss program by .

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Best Way To Lose Belly Fat

Best Way to Lose Belly Fat: 7 Secrets Doctors Won’t Tell You

 

Best Way To Lose Belly Fat

Everyone wants a flat stomach, but do you really know the best way to lose belly fat? If you’re plagued by belly fat, you’ve probably tried plenty of ways to lose it.

Crunches, liquid diets, and pills might have been your go-to answers before but there are better ways to lose belly fat that will last forever. With these seven secrets, you’ll be well on your way to your best body ever.

What is Belly Fat and Why Should You Find the Best Way to Lose It?

That bulge around your middle is probably the first thing you think of when you think of belly fat. But there’s a deeper story, and it’s called visceral fat. Visceral fat is the fat inside your body that surrounds your organs like your lungs, heart, and liver. Some visceral fat is necessary because it provides a cushion in between your organs so they don’t bump into and harm each other.

Health problems start occurring when you gain too much visceral fat, though. When this deeper fat accumulates and grows too large it can inhibit the organs from functioning properly. Even though your organs need to be cushioned from each other, they still need room to operate smoothly. When visceral fat gets too large it starts to smother and smash the organs together, preventing them from doing their jobs.

And the worst part is that you don’t have to look fat to have this problem. Even thin people have visceral fat. But you can’t know for sure how much visceral fat you have unless you get a CT scan or an MRI. That can be costly and out of the question for some people.

Another Way to Look at and Beat Belly Fat

But you don’t need to get an expensive MRI to get an idea of whether belly fat is a problem for you. Simply take a tape measure and wrap it around your belly at your natural waistline. As a general rule, if the number is less than 35 inches for women and 40 inches for men, you probably don’t have a problem with belly fat.

Another way to determine if you need to find the best way to lose belly fat is to look at the shape of your torso. Consider the area from your shoulders down to your hips. If you have a pear shape with your hips larger than your waist, you may not have a problem with belly fat. If you have an apple shape with your waist larger than your hips, you’re at risk of having health problems related to fat.

Why is Losing Belly Fat So Important?

Losing belly fat isn’t just a matter of looking your best on the outside. Having too much fat, especially too much visceral fat, can lead to serious health problems. Here are just a few of the life-threatening diseases that can occur if you don’t lose the belly fat.

High Blood Pressure

Also known as hypertension, high blood pressure occurs when the heart has to work too hard to pump blood to the rest of your body’s organs through the blood vessels.

When you have too much visceral fat, the heart doesn’t have enough room to pump blood efficiently. Over time, high blood pressure can lead to other diseases, such as stroke and heart failure.

Type 2 Diabetes

Diabetes is a complex disease that affects how your body reacts to, uses and stores sugar. Insulin, a hormone that helps regulate sugars, is released by the pancreas.

In Type 2 diabetes, your pancreas either does not produce enough insulin or your body doesn’t respond correctly to insulin and becomes insulin resistant. A lack of physical activity and obesity are the two most common causes of Type 2 diabetes. Diabetes can lead to circulatory problems and kidney failure.

Heart Disease

Your heart is one of your most important organs, pumping blood throughout your entire body. Heart disease is the number one killer of men and women in the United States.

Visceral fat can surround your heart and keep it from working like it should, which may also contribute to a buildup of fat and blockages in your heart and arteries. The bottom line about heart disease is that it will kill you if left untreated.

Dementia

More a syndrome than a disease, dementia affects how your brain functions. Poor judgment and memory loss are two signs of dementia. While it might not seem like belly fat could lead to problems with your brain, it actually can.

Vascular dementia is often caused by a stroke, which can be brought on by heart disease or high blood pressure. Because belly fat can lead to both of these instances, it’s a prime factor in the occurrence of dementia.

Cancer

Being overweight, and especially holding extra fat around your middle, can lead to higher risk of certain cancers. Breast cancer, which now affects 1 in 8 women, is more likely to occur in women with extra belly fat.

Inflammation, which is very much a problem for people with too much visceral fat, is a long-term risk factor for colon cancer. Esophagus, kidney, and pancreas cancers are also prevalent for overweight and obese people.

 

Best Way To Lose Belly Fat

Best Way to Lose Belly Fat: Follow these 7 Tips

You’re probably convinced by now that losing that belly fat is good for you, so what is the best way to lose belly fat? These seven simple tricks will help get you on the right track to a smaller waist and better health.

1. Change the Way You Look at Calories

For decades, doctors have been telling everyone the same, tired thing: to lose weight you have to take in fewer calories than you expend. It seems simple, but the truth is that decreasing your calories alone doesn’t help you lose weight and keep it off. Here’s an example.

A glazed donut has about 400 calories. You could eat three donuts a day and nothing else to keep your calories at 1200 for the day. You might lose some weight in the beginning, but there are a few problems with this scenario. First, you won’t be able to maintain this diet forever. Eventually, you will get tired of only eating donuts.

Second, your body won’t be getting the nutrients it needs to survive and you’ll develop other health problems.

Third, the ingredients in donuts—especially the sugar—have been proven to cause inflammation and increase your risks of colon cancer so you’ll be harming the rest of your body instead of getting healthier. Lastly, you’ll be so exhausted from sugar highs and lows that you may end up on the yo-yo dieting roller coaster and be gaining more weight.

For a saner approach, don’t just look at the number of calories you’re eating; look at what you’re getting from those calories. Ask yourself if those calories are providing you with the things your body needs: the vitamins, minerals, and nutrients to give you long-lasting energy and health. When you change the way you see food to something that supports your health instead of just a means to an end, it can help you lose that stubborn belly fat and keep it off for good.

2. Increase Your Soluble Fiber Intake

There are two types of fiber in foods: soluble and insoluble. Insoluble is what you might think of first, the fiber that adds bulk to waste and used to be called “roughage.” While this type of fiber is good for you and helps fight constipation, soluble fiber plays a role in helping you lose belly fat. Soluble fiber is softer and stickier and forms a gel-like substance in your gut.

Soluble fiber helps regulate your blood sugar levels and lowers cholesterol by increasing the good bacteria in your gut. This will improve your immunity and decrease inflammation. One five-year study showed that people who increase their soluble fiber decreased their belly fat by 3.7 percent.

So what are the best sources of Soluble fiber? Flax seeds, avocados, brussels sprouts, and blackberries are all good choices for soluble fiber.

3. Change the Way You Look at Fatty Foods

You might think the best way to lose belly fat is to cut out all fatty foods. But not all fats are created equally. Some fats, like trans fats, do lead to weight gain, insulin resistance, inflammation, heart disease and increased belly fat, especially in women. Trans fats are not naturally occurring fats and are created when hydrogen is pumped into unsaturated fats. These are found in processed foods, margarine, and spreads.

But fats that are found naturally in foods are much better for your body and can actually help you reduce belly fat. The fats in whole foods like nuts and seeds help fight inflammation. Cocoa, avocado, and olives also contain healthy fats. Fatty fish like salmon, sardines, and anchovies provide your body with omega-3 fats which protect you from disease, combat fatty liver and reduce visceral fat.

4. Try a Different Kind of Oil

Some fats can have a direct effect on the amount of fat you store in your body, including your visceral fat. Another best way to lose belly fat, make a simple change to include coconut oil in your diet. Studies have shown that you can lose over an inch from your waist just by taking one tablespoon of coconut oil daily. This happens because medium-chain fats (MCT) in the coconut oil decrease the fat that’s stored in your body and boosts metabolism.

5. Eat More Protein-Rich Foods

Protein is the building block for muscle in your body, but it provides a lot more than that, too.

You increase your metabolic rate when you eat protein, which means you burn more calories and burn them more efficiently. Eating protein also releases a fullness hormone, PYY, which decreases your appetite and makes you feel full faster so you don’t overeat. Eating high-quality protein is also a great way to lose belly fat. But how much do you need?

You should aim to eat protein with every meal. A good rule of thumb is to fill about one-third of your plate with nutrient-dense protein. You can also aim for about 40 percent of your daily calories to come from quality protein.

Shellfish and fatty fish are the best choices because they also include essential fat-burning fats. Other good choices include humanely raised seafood and meats such as catfish, cod, shrimp, trout, grass-fed beef, chicken, lamb and turkey.

6. Get Rid of the Sugars, Yes All of Them!

High sugar intake alone has been shown to cause increased abdominal fat, heart disease, and Type 2 diabetes. Any food with refined white sugar can cause blood sugar spikes, so steering clear of candy, cakes, and sweets is a good idea. Soda pop and other sugary drinks are also prime culprits, but sugars hide in all kinds of places and come in other forms, too.

Fruit juices may seem like a natural choice, but these are usually high in fructose, or fruit sugar, which is just as threatening to your health, and just as fattening. Honey is another natural sweetener that can cause blood sugar spikes and add to your belly fat.

To reduce your sugar intake, first get rid of processed foods. If foods don’t occur in nature, they probably aren’t good for you and may contain added sugars. Next, choose whole foods that are low-fructose fruits to lessen the impact they have on your blood sugar and help reduce your belly fat.

Great SANE choices for low-fructose fruits are acai berry, goji berry, noni fruit and mangosteen. Other good choices include berries like blackberries, blueberries, raspberries and strawberries, melons like cantaloupe and casaba, and citrus fruits like lemon and grapefruit.

7. Exercise Less

That’s right, you read that correctly: exercise less.

While it’s almost always going to help you to get some exercise, exercising too much can put undue strain on your body and cause injuries. Starting out slowly helps your body adjust naturally, prevents injury and reduces inflammation.

Lifting weights, also known as resistance training, has been shown to decrease visceral fat faster than aerobic exercise alone. This type of exercise also reduces the risk for metabolic syndrome, a syndrome that is linked to increased belly fat and affects your body’s ability to use and store energy.

So don’t forget this one because it is great news: Exercise less for better health and lasting weight loss!

Putting It All Together To Lose Belly Fat

By putting all seven tricks together, you can achieve belly fat loss that lasts. The SANE solution can help you put all these aspects together simply by remembering the SANE acronym:

Satiety: how quickly calories fill you up

Aggression: how likely calories are to be stored as fat

Nutrition: how many vitamins, minerals, essential amino acids, essential fatty acids, etc., calories provide

Efficiency: how easily calories are converted into body fat

Next Step: Best Way to Lose Belly Fat with SANE

Ready to finally break free from the yo-yo dieting rollercoaster by balancing your hormones and lowering your body’s setpoint weight?
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