Colon, Liver & Kidney Detoxifiers

Colon Detoxifiers

If the colon is backed up (e.g. constipation) when the liver empties its toxins into the colon for removal, the liver deposits the toxins into fat cells, and the toxins are retained in the body. Consequently, colon cleansing/detoxification can provide relief from the buildup of these toxins and illnesses such as colds, flu, constipation, diarrhea, breath and body odors, fatigue, headaches, sinusitis, allergies, hemorrhoids, weight problems, digestive difficulties, back and muscle aches, knee pain, poor eyesight, poor memory, stress, etc.

Benefits from colon cleansing include a dramatic relief of aches and pains in the back, chest and joints; a dramatic increase of energy and mental awareness; overwhelming joy, incredible insight, and even better sex. Proper colon cleansing/detoxification can promote improved assimilation of food and nutrients leading to improved health.

Key nutrients that help to cleanse, detoxify and nourish the colon include:

• Bentonite clay, charcoal, apple pectin, psyllium husk: provide needed bulk fiber for removal of compacted fecal matter, mucosal plaque, intestinal parasites and toxins.
• Chlorella: is a blue-green algae superfood  that contains high levels of chlorophyll, which is one of the greatest nutrients for cleansing the bowel and other elimination systems, such as the liver and the blood. Chlorella contains amino acids, enzymes (including pepsin for digestion), vitamins, minerals, carbohydrates; and, RNA and DNA, the building blocks of life. Chlorella is comprised of a fibrous, indigestible outer shell that has been proven to actually bind with pesticides like PCBs and heavy metals like mercury. Chlorella helps to remove metabolic wastes in tissues and provides support to the liver.
• Flaxseed, psyllium seed, slippery elm bark, marshmallow root: reduce inflammation and irritation of intestinal walls to facilitate healing. Ground flaxseeds absorb water and expand in the colon, allowing toxins and mucus to be removed. In addition, flaxseed has been found to help lower cholesterol and blood pressure levels.
• Garlic (raw/aged): provides microflora balance to the gastrointestinal tract and strengthens the immune system.
• Herbs effective in killing parasites: include garlic, black walnut hulls, clove stems, cranberry extract, grape seed extract, fennel, goldenseal, pumpkin seeds, sage, thyme, and wormwood.
• Oxygen-based colon cleanser: uses specialized ozonated magnesium oxides to reduce the solid toxic mass into a liquid or gas form. The best way to melt away compacted matter is through an oxidation reduction reaction. Oxygen therapy removes old, impacted fecal matter as it detoxifies and cleans the entire colon. By thoroughly cleansing the intestinal tract, it allows room for a normal bowel process.
• Peppermint leaf: helps to reduce and move gas that is created during a deep intestinal/bowel cleanse. It also reduces spasms.
• Probiotics: help to replenish the population of friendly bacteria in the colon after cleansing.
• Senna, ginger: help to strengthen the colon muscle and increase peristalsis.
• Spirulina: is a blue-green algae superfood, similar to chlorella, but contains a higher level of GLA and potassium.
• Colonic hydrotherapy: also strengthens the colon as it helps to remove the accumulated fecal waste and other debris, but it should only be performed by a licensed and experienced healthcare professional.
• Whole foods: include green, leafy vegetables, dark-colored fruits, and organic whole grains that contain fiber to help eliminate toxins and other waste products.

Liver Detoxifiers

Liver cleansing/detoxification can provide relief from ailments such as high cholesterol, high blood pressure, blood clots, thick sticky blood, constipation, diarrhea, fatigue, allergies, weight problems, digestive difficulties, stress, and low sex drive. Liver cleansing/detoxification helps to purge old fats, old cholesterol deposits, gallstones, poisons, drug residues, and toxic waste from the liver while regenerating and healing liver cells.

The following is a list of key nutrients that help to cleanse, detoxify and nourish the liver.

• Alpha lipoic acid (ALA): protects the liver from potentially harmful cell changes and assists it in flushing toxins from the body. ALA is effective in minimizing liver toxicity following exposure to poisons such as heavy metals (including lead) and toxic industrial chemicals such as carbon tetrachloride. Food sources: spinach, broccoli, Brewer's yeast, Brussel sprouts, rice bran, and organ meats.
• Aloe vera: contains polysaccharides, enzymes, glycoproteins, amino acids, vitamins and minerals that help to support the immune system and detoxify the digestive system.
• Apple juice (organic): contains mallic acid, which weakens adhesions between solid globules and softens/dissolves gallstones.
• Artichoke: contains potent polyphenols (bioflavonoids, caffeoyl-quinic acids) that work to cleanse the liver and provide antioxidant protection while it releases accumulated toxins. Artichoke increases the production of bile in the liver to aid in the digestion of fats, which can relieve bloating, gas and other uncomfortable symptoms of indigestion. Artichoke is an excellent source of fiber, and contains magnesium, folate and Vitamin C.
• Barley/wheat grass, dandelion root, wormwood: contain nutrients that increase bile and help to clean the liver and bile ducts to allow excess cholesterol to leave the body. They help to flush fat deposits from the liver and prevent the formation of gallstones. 
• Cilantro: is known as Chinese parsley, and refers to the leaves of the coriander plant. It is a cooling herb and puts out excess flames in the stomach and generally enhances digestion. In recent years, modern science has discovered that cilantro is a natural chelation agent that is very helpful in removing heavy metals such as lead, mercury and aluminum from the body.
• Dandelion root: is one of the two major herbal liver tonics (with milk thistle) that helps to increase both the production and the flow of bile. It also prevents liver congestion by helping to flush out fat deposits.
• Epsom salt: contains magnesium sulfate, which serves to relax and dilate the bile duct so that larger stones can pass through during a liver flush. The Epsom salt also serves to evacuate the small and large intestines of feces.
• Extra virgin olive oil, barberry: stimulate the liver, the gallbladder and the production of bile. Extra virgin olive oil specifically stimulates the gallbladder and bile duct to contract and expel its contents.
• Garlic: kills bacteria, fungi, and other harmful pathogens, and helps to increase intestinal microflora. Also, binds with cadmium, mercury, and lead and removes these metals from the body to prevent cancer. Aged garlic has shown to provide even better health benefits.
• Milk thistle: is the other major liver tonic (with dandelion root). It contains silymarin, a bioflavonoid antioxidant that provides protection and healing of the liver by strengthening the structure of the liver membrane to prevent the penetration of toxins; and, increasing protein synthesis to stimulate the regeneration of damaged liver cells and the generation of new healthy liver cells. Milk thistle supports the production of the liver’s own powerful antioxidant enzymes, such as glutathione.
• Turmeric: contains essential oils and the active ingredient curcumin, which is a strong anti-inflammatory and antioxidant that protects the liver. Curcumin increases the secretion of bile by stimulating the bile duct. Curcumin protects the liver from detoxification, stimulating the gall bladder and scavenging free radicals. In conjunction with the adrenal glands, curcumin inhibits both platelet aggregation and the enzymes that induce inflammatory prostaglandins. Curcumin also helps to break down fats and reduce cholesterol.

Kidney Detoxifiers Cleansing/detoxification of the kidneys can provide relief from ailments such as high blood pressure, fatigue, urinary tract infections, and kidney stones. The following is a list of the key nutrients that help to cleanse, detoxify and nourish the kidneys.

• Apple cider vinegar (organic): contains nutrients that dilute the toxins in the bladder; and; help to remove acid crystals that collect in soft tissues and the joints (causing arthritis). Take a mixture of 2 tbsp. organic apple cider vinegar, 1 tbsp. raw honey and 1 cup of filtered water 4 times daily during a weekend so that the crystals can be flushed out of the body by the kidneys and other organs.
• Cranberries: contain phytonutrients that help to fight urinary tract infections. Specifically, cranberries contain concentrated tannins known as proanthocyanidins that prevent Escherichia coli (E.coli) bacteria from adhering to walls of the urinary tract. They also contain Vitamin C, which inhibits the growth of some bacteria by acidifying the urine.
• Dandelion leaves: provide diuretic effects in treating urinary disorders and fluid retention without depleting the body of as much potassium as other diuretics.
• Goldenrod: increases the production of urine without reducing levels of important electrolytes.
• Horsetail: contains potassium and manganese along with several bioflavonoids, which cause the diuretic action, while the silicon content exerts a connective tissue strengthening and anti-arthritic action.
• Juniper berries: support the urinary system to maintain proper fluid balance.
• Lemons/limes: contain phytonutrients that help to flush the kidneys, relieving some of its workload. They contain Vitamin C, which inhibits the growth of some bacteria by acidifying the urine. Drink a glass of warm lemon water every morning.
• Parsley: supports eliminating wastes from the blood and tissues of the kidneys; prevents salt from being reabsorbed into the body tissues; helps improve edema and general water retention, fatigue and scanty or painful urination; and, aids in the dissolving of kidney stones and gall stones.
• Uva ursi leaves: contain the glycoside arbutin, which kills bacteria in the urine. Arbutin is water-soluble so it is easily carried via the blood to the kidneys.
• Vegetable juices (raw): such as celery, cucumbers, parsley, lemons, limes, and cranberries are very beneficial to the health of the kidneys and the urinary tract. Optional: wheat/barley grass juice.
• Water (filtered): helps to cleanse the urinary tract of bacteria and dilute the concentrated toxins in the bladder. Water also increases urine flow to reduce the exposure time of the toxins in your bladder and prevent bladder infections.

Note: For more details about cleansing and detoxification, refer to Chapter 9 of Death to Diabetes, or get the Cleansing/Detox and Raw Juicing ebooks.

Cleanse & Detox Overview

After some people have started eating properly and exercising on a consistent basis, they find that they reach a “wall” and either are unable to lower their blood glucose level below a certain point or lose more weight. In most cases, this is due to the body’s toxic load preventing metabolism and energy production. For the people who are not eating properly and exercising on a consistent basis, their toxic load is definitely affecting their health and preventing metabolism and energy production.

Cleansing/detoxification is a set of normal biochemical processes performed by the body to prevent and fight disease on a continual basis and to keep the body as healthy as possible. This cleansing/detoxification is optimized when we eat healthy foods the majority of the time.

However, in our fast-paced world it can be difficult to find the time to prepare healthy meals, especially, given the easy availability and accessibility of convenience and fast foods. Unfortunately, our bodies pay a heavy toll for eating unhealthy convenience foods, fast foods, and processed foods.

To compound the problem, our bodies are also bombarded with chemicals and pollutants on a daily basis from the air, water and environment. Under this heavy barrage of toxins, the cells become sick and the human body eventually reaches a point where it is no longer capable of flushing toxins and acid waste on its own. As the toxins and acid waste accumulate in the cells, blood, tissues, and organs, they trigger an increase in inflammation, the formation of pathogenic bacteria, fungus and mold, and lead to a state of poisoning commonly referred to as toxicity.

Common symptoms of toxicity include headaches, fatigue, increased allergy symptoms, overall aches and pains (particularly joint pain), and digestive discomfort. These symptoms occur when the body has become so clogged with toxins that it can no longer perform necessary functions effectively.

Toxins are generally acquired in one of three ways: through things we ingest (such as foods, drinks, drugs, etc.); through external sources (such as the air we breath, radiation, environmental chemicals, etc.); and, internally by the body’s own metabolic processes.

Over the past decade, extensive research has found that if the body’s detoxification system is sluggish, toxins will accumulate, slowing down cellular energy production, increasing the number of tissue-damaging free radicals, and putting a strain on our gastrointestinal system, including the pancreas (which provides digestive enzymes to break down the food).

Note: Cleansing, detoxing, and nourishing the pancreas is important, especially for Type 1 diabetics. Refer to Chapters 8, 9 and 15 for more details.

In addition, pathogenic bacteria continue to multiply faster than the immune system can kill them and remove their debris, creating an overloading and clogging of the lymphatic system and various organs.

This can eventually lead to various systemic diseases/ailments such as chronic fatigue, weight gain, high blood sugar, high blood pressure, high cholesterol, heart disease, cancer, fibromyalgia, and Alzheimer’s. In the meantime, the body’s detoxification and excretory organs (e.g. colon, kidneys, liver, gallbladder, lymphatic system) struggle to effectively remove the toxins, excess glucose, and acid waste.

The liver is the primary organ that performs the detoxification. The liver accomplishes this by using specific enzymes to transform the toxins into intermediate chemicals; and, other enzymes to transform the intermediate chemicals into harmless water-soluble substances that are then excreted in the bile or urine. But, if the liver becomes sluggish, clogged, or impaired, these toxins can begin to accumulate in the body’s tissues and blood.

Consequently, it is very important that the liver is kept as healthy as possible. Ironically, when we don’t feel well, we take an over-the-counter or prescription drug, which is toxic and only puts more stress on an already deteriorating liver and suppresses the symptoms, making us think we’re okay.

The colon (or large intestine) is important to cleansing and detoxification because it removes the unwanted fecal waste and other toxins. Discomfort in the colon usually manifests itself as something such as diarrhea or constipation.

Unfortunately, our response to this is usually a drug, such as a laxative, to “force” the elimination of the fecal waste. But many of the other toxins are left behind and reabsorbed into the bloodstream attacking the tissues and organs, and producing their own pathogenic bacteria that attack the body’s weakest points. These attacks manifest themselves in the form of aches and pain in the back, joints, stomach, and head, and, then onto the other tissues and organs. This leads to more discomfort and more drugs, followed by more diseases, stronger drugs, hospital visits, and eventually death – unless the toxins are removed.

The kidneys are important to cleansing and detoxification because they filter the blood (210 quarts a day) by eliminating toxins and waste materials from the blood, and for maintaining the electrolyte balance by selectively eliminating some electrolytes while retaining others, according to the body’s needs.

Electrolytes include sodium, potassium, magnesium, calcium and chloride. These electrolytes are important because they are used by the cells to maintain voltages across the cell membranes and carry electrical impulses (e.g. nerve impulses, muscle contractions) across themselves and to other cells. The kidneys also help regulate other bodily functions by secreting the hormones renin, erythropoietin, and prostaglandin. Renin helps control blood pressure, erythropoietin stimulates the body to produce more red blood cells, and prostaglandin helps control blood pressure, muscle contractions, and inflammation.

The high levels of glucose in the blood and the accumulation of acids in the kidneys cause the formation of kidney stones and ultimately cause kidney cells to die. Because kidney cells cannot be regenerated or repaired, the remaining cells have to work that much harder to filter substances from the blood. To help with the filtering process, the heart increases the flow of blood plasma to the kidneys, which in turn elevates blood pressure. As the kidney cells continue to die, the risk of kidney failure increases dramatically.

The lymphatic system is also important to cleansing and detoxification. As the blood circulates, providing nutrients and oxygen to all parts of the body, the lymphatic system accumulates dead bacteria and toxins that need to be removed. Lymphatic vessels are situated intricately alongside blood vessels, relying upon body movement to move the lymph fluid around to collect and drain away toxins and dead bacteria through the lymph nodes and skin (pores).

Cleansing/Detoxification

If the colon, liver, kidneys, lymphatic system, and other body systems are working properly, the body will cleanse and detoxify itself to get rid of the toxins.

And, as long as the body is provided with the proper nutrients, the body will continue to cleanse and detoxify itself.

However, if you have a systemic degenerative disease/ailment such as diabetes, high blood pressure, high cholesterol, heart disease, indigestion, or constipation, then, your body and its cells are sick and full of toxins, and are unable to cleanse and detoxify properly.

Consequently, you will need to help your body perform the cleansing and detoxification.

There are several ways to help your body with cleansing and detoxification:

• Consume superior nutrition, i.e. "live" super foods (Read Chapters 5-7 of Death to Diabetes, or get the diabetes cookbook)
  
• Avoid the "dead" processed foods
• Juicing: drink raw vegetable juices (get the Juicing ebook)

• Exercise
• Sauna
• Herbal therapy
• Spirituality
  

Eating “live” super foods is one of the best ways to help your body with the cleansing and detoxification until your body is healthy enough to perform the cleansing and detoxification on its own.

If you want to further accelerate the detoxification process, you should drink at least 2 cups of raw vegetable juices (with 1 tbsp. ground flaxseed or wheat grass powder), followed by 2 cups of filtered water at least 2 times each day. Within a few days you should notice an increase in your regularity (bowel movements) and a better texture of your fecal waste.

Then, depending on your health state, within two to three weeks you should notice an increase in your energy level and a reduction in your cravings for the “dead” processed foods. These are indicators that your body is cleansing and detoxifying itself and initiating the healing process.

To further accelerate this healing, and depending on the severity of your health state, it may be necessary to use wholefood supplements to help nourish the colon, liver, gall bladder, lymph nodes, and kidneys.

It may be also be necessary to use organic herbal products to nourish the colon, liver, gall bladder, lymph nodes, and kidneys while protecting them from oxidative damage during the cleansing/detoxification process.

Exercising on a consistent basis is another way to help accelerate the cleansing/detox process.

Why is cleansing/detoxification necessary? Let’s take a car that has not had an oil change or engine tune-up and has been running on cheap fuel for several years. If you switch from the cheap fuel to a higher-octane “super” fuel, the car may run a little better, but it will still run sluggish. Once you change the oil and air filters and tune up the engine, the car will run even better. The same principle applies to the human body – if you clean the filters (the kidneys and liver), then, this will help them to remove the buildup of toxins and waste and kill the pathogenic bacteria and parasites so that the body will run better. 

If you are overweight by more than 20 pounds, more than likely, you are carrying as much as ten pounds of fecal matter packed in your colon.

If you are also struggling with high cholesterol or high blood pressure, then, your body is carrying extra fluid/waste in your cells and tissues.

Consequently, cleansing the liver and kidneys, your body’s primary filters, will help the body to better release this extra fluid/waste.

This will thin out the blood, hydrate cells, break down fats, absorb protein, convert glycogen to glucose, turn on the body’s natural healing mechanisms, and, in most cases, lower blood pressure, inflammation, cholesterol, glucose levels, and body weight.

Note: For more details, read Chapter 9 of the Death to Diabetes book, or get the Cleansing/Detox ebook to prevent your immune system from becoming weak, especially during flu season.

Note: If you have an autoimmune disease, PCOS, or if you have issues with your thyroid, get the How to Treat Autoimmune Diseases, PCOS & Thyroid Issues Naturallyebook.  This ebook explains how to treat the more common autoimmune diseases as well as how to optimize the health of your thyroid.

Note: If your susceptible to colds and flu, read the Immune System web page and get the Flu & Common Cold ebook.
Note: Get the Supplements ebook for a list of the top wholefood supplements and herbal tinctures that deal with colds and the flu.

Health Benefits of Extra Virgin Olive Oil

Extra virgin olive oil is distinguished from all other oils (even other grades of olive oil) in that it is richly endowed with a unique combination of monounsaturated fats, polyphenols and phytosterols. A consistent body of scientific evidence exists that diets rich in these three natural components are associated with:

• Lower levels of “bad cholesterol” (LDL) and higher levels of “good cholesterol” (HDL).
• Lower levels of heart-unfriendly oxidized LDL’s.
• Reduced DNA oxidative damage which in turn is related to a reduced risk of some cancers.
• Reduced incidence of hypertension.
• Improved glycemic control, which is particularly advantageous to diabetic patients.

The quality of olive oil production - especially the stage of pressing - really does make a difference when it comes to health benefits. Recent studies have compared the anti-inflammatory benefits of extra virgin olive oil (EVOO) obtained from the first pressing of the oil to the anti-inflammatory benefits of virgin olive oils (non-EVOO) obtained from later pressings.

A reduction in inflammation markers was identified by researchers that EVOO  lowered the inflammatory markers in the blood when non-EVOOs were unable to do so. (Study measurements included blood levels of thromboxane A2, or TXA2, and leukotriene B2, or LBT2.)

This ability of extra virgin olive oil to help protect against unwanted inflammation is not surprising, since EVOO is known to contain stronger concentrations of phytonutrients (especially polyphenols) that have well-known anti-inflammatory properties. 

The anti-inflammatory strength of olive oil rests on its polyphenols. These anti-inflammatory compounds include at least nine different categories of polyphenols and more than two dozen well-researched anti-inflammatory nutrients, including the following: Anthocyanidins (cyanidins,  peonidins); Flavones (apigenin, luteolin); Flavonols (quercetin; kaempferol); Flavonoid glycosides (rutin);  Lignans (pinoresinol); Hydroxycinnamic acids ( caffeic acid, cinnamic acid,  ferulic acid, coumaric acid); Hydroxybenzoic acids (vanillic acid, syringic acid);  Tyrosols (oleuropein, tyrosol,  hydroxytyrosol, ligstroside).

Research has documented a wide variety of anti-inflammatory mechanisms used by olive oil polyphenols to lower our risk of inflammatory problems. These mechanisms include decreased production of messaging molecules that would otherwise increase inflammation (including TNF-alpha, interleukin 1-beta, thromboxane B2, and leukotriene B4); inhibition of pro-inflammatory enzymes like cyclo-oxygenase 1 and cyclo-oxygenase 2; and decreased synthesis of the enzyme inducible nitric oxide synthase.

In heart patients, olive oil and its polyphenols have also been determined to lower blood levels of C-reactive protein (CRP), a widely used blood measurement for assessing the likelihood of unwanted inflammation. They have also been found to reduce activity in a metabolic pathway called the arachidonic acid pathway, which is central for mobilizing inflammatory processes.

These anti-inflammatory benefits of extra virgin olive oil do not depend on large levels of intake. As little as 1-2 tablespoons of extra virgin olive oil per day have been shown to be associated with significant anti-inflammatory benefits.

Heart disease reduction has been identified in numerous studies of the Mediterranean Diet that olive oil intake contributed to a decreased risk of heart disease. However, a recent group of studies has provided us with a fascinating explanation of olive oil's cardioprotective effect. One of the key polyphenols in olive oil - hydroxytyrosol (HT) - helps protect the cells that line our blood vessels from being damaged by overly reactive oxygen molecules.

HT helps protect the blood vessel cells by triggering changes at a genetic level. The genetic changes triggered by HT help the blood vessel cells to enhance their antioxidant defense system. In other words, olive oil supports our blood vessels not only by providing antioxidants like like vitamin E and beta-carotene. Olive oil also provides our blood vessels with unique molecules like HT that actually work at a genetic level to help the cellular walls of the blood vessels remain strong.

Olive oil has long been recognized for its unusual fat content. This plant oil is one of the few widely used culinary oils that contains about 75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid).

In terms of monounsaturated fat, the closest common culinary oil to olive is canola oil, with about 60% of its fat coming in monounsaturated form. By contrast, the fat in soybean oil in only 50-55% monounsaturated; in corn oil, it's about 60%; in sunflower oil, about 20%; and in safflower oil, only 15%.

When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (by replacing other oils with olive oil), research study participants tend to experience a significant decrease in their total blood cholesterol, LDL cholesterol, and LDL:HDL ratio.

Recent research studies have taken these heart-healthy effects of olive oil one step further. Olive oil's monounsaturated fat content (specifically, its high level of oleic acid) has now been determined to be a mechanism linking olive oil intake to decreased blood pressure. Researchers believe that the plentiful amount of oleic acid in olive oil gets absorbed into the body, finds its way into cell membranes, changes signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades) and thereby lowers blood pressure.

To our knowledge, this is the first time that the monounsaturated fat content of olive oil has been linked not only to cholesterol reduction, but also to reduction of blood pressure.

Anti-clotting benefits have been demonstrated by various laboratory studies have also found that 2-(3,4-di-hydroxyphenyl)-ethanol (DHPE), a phenol component of extra-virgin olive oil with potent antioxidant properties, is able to inhibit platelet aggregation (blood clotting) more effectively that other flavonoids. The phenol enriched portion of olive oil also demonstrated similar activity. 
 

This is important because heart attacks and strokes are caused by blood clots which build up in the arteries of the heart or brain which have been narrowed due to atherosclerotic plaque formation. The ability to form normal blood clots to physical trauma is of course necessary to prevent hemorrhage (uncontrolled bleeding), however the degree of blood clot inhibition which would occur due to olive oil consumption would not be so severe that it would be dangerous at all.

Cancer prevention has been one of the most active areas of olive oil research, and the jury is no longer out on the health benefits of olive oil with respect to cancer. Twenty-five studies on olive oil intake and cancer risk - including most of the large-scale human studies conducted up through the year 2010 - have recently been analyzed by a team of researchers at the Mario Negri Institute for Pharmacological Research Institute in Milan, Italy.

Firmly established by this research team were the risk-reducing effects of olive oil intake with respect to cancers of the breast, respiratory tract, upper digestive tract and, to a lesser extent, lower digestive tract (colorectal cancers). These anti-cancer benefits of olive oil became most evident when the diets of routine olive oil users were compared with the diets of individuals who seldom used olive oil and instead consumed diets high in saturated added fat, especially butter.

There is also encouraging research on the potential for olive oil to help with control of certain cancers once they have already developed. For example, improvement of breast cancer status has been an area of particular interest in olive oil research. Here some of the research has focused on the secoiridoids in olive oil (especially oleocanthal), and its ability to help keep breast cancer cells from reproducing.

Another example involves the ability of hydroxytyrosol (HT) in olive oil to trigger programmed cell death (apoptosis) in colon cancer cells. HT may be able to accomplish this anti-cancer effect by helping block the enzymatic activity of fatty acid synthetase (FAS). These cancer-controlling properties of olive oil and olive oil constituents are generally referred to as the "antiproliferative" properties of olive oil. We expect to see more future research in this area.

Digestive health benefits of olive oil for the digestive tract were first uncovered in research on diet and cancers of the digestive tract. Numerous studies found lower rates of digestive tract cancers - especially cancers of the upper digestive tract, including the stomach and small intestine - in populations that regularly consumed olive oil.

Recent research has provided us with even more information, however, about olive oil, its polyphenols, and protection of the digestive tract. One fascinating area of recent research has involved the polyphenols in olive oil and the balance of bacteria in our digestive tract. Numerous polyphenols in olive oil have been shown to slow the growth of unwanted bacteria, including bacteria commonly responsible for digestive tract infections.

These polyphenols include oleuropein, hydroxytyrosol, and tyrosol. Some of these same polyphenols - along with other olive oil polyphenols like ligstroside - are specifically able to inhibit the growth of the Helicobacter pylori bacterium. This effect of the olive oil polyphenols may be especially important, since overpopulation of Helicobacterbacteria coupled with over-attachment of Helicobacter to the stomach lining can lead to stomach ulcer and other unwanted digestive problems.

Improved cognitive function - especially among older adults - is a well-known feature of the Mediterranean Diet. As the staple oil in that diet, olive oil has been of special interest for researchers interested in diet and cognitive function. In France, a recent study large-scale study on older adults has shown that visual memory and verbal fluency can be improved with what the researchers called "intensive use" of olive oil. In this case, "intensive use" meant regular use of olive oil not just for cooking, or as an ingredient in sauces and dressings, but in all of these circumstances.

Note: Be aware that heat, light and air can affect the taste of olive oil and its health-promoting nutrients. Always store olive oil in a dark, room-temperature cupboard. Also, the flavor and nutrients of extra virgin olive oil slowly degrade over time, so it is best used within two years of harvest and within a few months of opening.

Note: Suggested consumption is 2-3 daily tablespoons of high quality extra virgin olive oil, preferably in place of other fats.

Tips for Eating Healthy Inexpensively

To remain healthy or to fight a disease such as diabetes, you need to follow a superior nutritional diet program and eat lots of healthy foods: Carbs for energy, vitamins, minerals and fiber; Proteins to build & maintain muscle; Fats to help to burn fat; and, Water for hydration & recovery.

Unfortunately, the rising food prices can make it challenging to eat healthy and remain within budget, especially since your paycheck is probably not rising as fast.  However, the following tips will help you eat healthy and remain within budget.

1. Buy Whole Foods. Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Avoid anything that comes from a box 90% of the time.

• Carbs. Vegetables (i.e. broccoli, spinach, cabbage, celery, lettuce), whole fruits (i.e. apples, bananas, berries, pears), beans, organic brown rice, oats, sweet potatoes ...
• Proteins.  Chicken breast, turkey breast, miso, tempeh, canned tuna, canned wild salmon, bison, venison, organic beef, calves' liver, cottage cheese, plain yogurt, organic eggs, raw milk, almond milk, whey ...
• Fats. Ev olive oil, ev coconut oil, flax seeds, organic butter, mixed nuts, fish oil ...

2. Buy Cheap Proteins. Eating lean protein with each meal helps with blood glucose stabilization and fat loss since  protein has a higher thermogenic effect than other foods. Keep the steaks &  for special occasions. Buy organic eggs, wild salmon, tuna, chicken/turkey breast, tofu, miso, cottage cheese, calves liver, whey, mackerel  ... 

3. Buy Frozen Veggies & Fruits. Frozen veggies are just as fresh as fresh veggies, plus, they don't spoil. Unfreeze berries and eat warm with cottage cheese. Put frozen spinach in a colander the night before to prepare a meal the next day. Also try frozen beans & broccoli. 

4. Buy Generic Food and Store brands. Raw foods like brown rice, whole wheat pasta, Omega-3 eggs, cottage cheese, frozen fruits, and frozen veggies taste just like the brand name foods. But they'll save you money on packaging & advertising.

5. Buy Supplements. They're cheap and make your life easier, however whole food is better. You can use supplements, but make sure the bulk of your diet consists of whole, unprocessed foods.

• Multi-vitamins. Vitamin deficiency is common, but avoid synthetic vitamins such as One-A-Day, Centrum, etc.
• Fish Oil. Cheaper than fish. 1 tsp Carlson Fish Oil is 1600mg Omega-3.
• Wheat grass, Chlorella, Spirulina. Easy ways to get plant protein.
• Flaxseed. Versatile super food.
• Herbal tinctures. Easier for your body to absorb.
• Whey. Cheapest protein you'll find.

6. Buy in Bulk. Especially when you have promos running. Foods like pasta, rice and oats are easy to stockpile. If they're on sale, buy as much as you can afford & store to last you until the next sale.

More ideas.

• Side of (Organic) Beef or Bison. Not necessarily cheaper, but you have better quality meat.
  
• Supplements. You often get free shipping and discounts when buying in bulk. Make a 4 month order for you, friends & family and split the costs.
• Frozen Fruits & Veggies. Saves money, saves times and nutrient dense. Buy mixed berries, spinach, broccoli, beans, Brussels sprouts, etc.

7. Buy In Season Fruits & Veggies. Food grown in season tastes better and is cheaper. Root vegetables in the Winter. Apples & squash in the Fall. Broccoli & berries in the Summer.

8. Buy Calorie Dense Foods. Vegetables, fruits, beans, lentils, legumes, organic whole grains, sweet potatoes, brown rice, whole wheat pasta & oats are filling, healthy and easy to stockpile.

9a. Buy Discounted Meat. Grocery stores often discount meats by up to 70% as they approach expiration date. Buy several pounds and store in your freezer.

9b. Eat Less Meat. This will dramatically reduce your grocery bill! And, you'll feel lighter!

10. Buy From Local Farmers or Farmer's markets. They aren't always cheaper, but you get tastier & better quality food and they often give you free stuff when you buy a lot. Find local farmers in your area.

11. Buy Everything from 1 Place. Time is money and fuel is expensive. Stop shopping for sales going to 10 different places. Find 1 or 2 places that get you cheap prices for most foods you need and buy everything there.

12. Drink Filtered Water.  Get a $30 water filter from one of the online shopping networks such as HSN or QVC -- these filters last 10 years and only take 30 seconds to install by connecting to your kitchen faucet. Or, get a Brita filter to filter your tap water. It's cheaper than bottled water, soda or orange juice. One $8 filter cleans 40 gallons water and makes it taste a lot better.

13. Clip Coupons. Invest $2 in your Sunday paper or print the coupons from a grocery coupon guide.

14. Get The Customer Card. Many grocery stores hold sales for customer card holders only. Some cards save AND give you money, like gift certificates once you've spent a fixed amount. Signing up takes 5 minutes and is free.

15. Check the Unit Price. Big packages are often cheaper than small ones. Sometimes 2 small boxes are cheaper than 1 big one although there's more packaging.

16. Eat Less Total Calories. This will save you money and improve your health.

17. Avoid Impulse Buying. "Failing to plan is planning to fail". The best way to avoid impulse buying is to prepare yourself before you go grocery-shopping by putting together a grocery list.

• Make a List and Stick to It. Plan your meals ahead, including portion size. List all foods you need for the next 7 to 14 days. Go to the grocery store, get what's on your list and get out.
• Eat Before You Go Shopping. This prevents buying foods not on your list because you're hungry. Eat a solid meal before going grocery shopping.
• Shop Alone. Prevents impulse buying from wife/husband and/or kids. Leave them home. Take them to more fun places when you get back.

18. Stop Buying Food Outside. Preparing your own food gives you total control over the ingredients and is cheaper than buying food at work/school.

• Take Food with You. Food containers for work/school, protein shake, for the gym, bag of nuts when you go to the movies; use Ziploc bags, Tupperware ...
• Eat Before Leaving Home. Eat breakfast, eat before going grocery-shopping, eat before going out with friends/family ... 

19. Prepare Your Own Food. Cook all your meals for the day on waking up or before going to bed. It takes 30-40mins, saves you stress about what you'll be eating the rest of the day and you eat healthy while saving money.

• Stop Buying Processed Food. Buy fresh and frozen vegetables & fruits, buy whole oats instead of cereals, make home made protein bars, home made tomato sauce, home made pizza, ...
• Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mackerel, rice & pasta, frozen veggies, ...
• Learn to Cook from Scratch. Learn to work with spices & herbs. Try the recipes on this website. Invest in a cookbook like the 3-in-1 Death to Diabetes Cookbook -- it's not just for diabetics.

20. Grow Your Own Food. Cheaper than frozen, tastes better and you control what you put on them to keep bugs off. Plant your own trees that grow berries, walnuts & apples. Buy chickens for free eggs & meat. More ideas include:

• Square-Foot Gardening. Build a raised bed and divide it into sections of 1 square foot.
• Container Gardening. Grow vegetables in containers on your balcony or doorstep.
• Rent Garden Plots. If you don't have a yard, some cities rent garden plots. Just Google rent garden plots in your state.

Eating Healthy Foods Is Not Expensive!

Despite what you've heard, it does not cost more to eat healthy -- especially if you transition to a plant-based nutritional program such as the Death to Diabetes Super Meal Model. This kind of plant-based nutritional program avoids the high costs associated with eating excess animal meat, which is one of the most expensive items in the grocery store. In addition, if you avoid the high costs associated with eating out, you can actually save a lot of money by eating healthier!

Also, you will save even more money because you'll be able to avoid thousands of dollars of medical expenses for prescription drugs, OTC drugs, doctor visits, hospital stays, and surgeries! Most people discount this as savings because most people don't expect that they're going to spend thousands of dollars on medical expenses.

But, it's that kind of thinking that has led some people to end up in bankruptcy or homeless -- because of unplanned medical expenses. It's a little known secret that the Number 1 reason for bankruptcy in the United States is due to medical expenses! Many people are just one major disease or one major surgery away from bankruptcy or being homeless.

In addition, eating healthy reduces the amount of time you spend on sick days away from work. Staying healthy and being reliable such that you don't miss a lot of work may help you stay employed. Given today's economic climate, this cannot be overlooked as an important benefit of eating healthy.
                              

Of course, you will spend a few extra dollars during the first couple of months because you need to stock your cupboards, refrigerator and freezer with certain healthy foods that tend to be more expensive than the less healthy versions, i.e. extra virgin olive oil, wild salmon, organic spices, extra virgin coconut oil, Omega-3 organic eggs, free-range chicken breast, organic brown rice, sprouted grain bread. However, as explained on this web page and in the Death to Diabetes Cookbook, there are many ways to save money when purchasing healthier foods. 

For example, some of the ways to save your money and reduce your grocery bill include the following: buy in bulk, buy locally, shop online at various discount stores, buy inexpensive super foods such as beans, prepare soups & stews. Prepare meals that will “stretch” expensive food items, i.e. stews, casseroles, stir‐fried dishes. 
                         

Additional ways to reduce your grocery bill include the following:

-- Stay on the perimeter of the store, away from the processed foods.
-- Buy store brands if cheaper.
-- Find and compare unit prices.
-- Purchase some items in bulk or as family packs.

-- Choose fresh fruits and vegetables in season.
-- Buy canned vegetables with less salt.
-- Buy frozen vegetables.
-- Avoid frozen dinners.
-- Avoid pre‐cut fruits and vegetables.
-- Avoid individual cups of yogurt.
-- Avoid instant rice and hot cereal.
   Note: These "instant" or "prepared" foods are convenient,
   but cost more.

-- Buy healthy low-cost items, which are available all year:
    -- Protein: beans (garbanzo, black, cannellini, green)
    -- Vegetables: greens, carrots, red potatoes
    -- Fruit: apples, bananas, pears
-- Start a garden in the yard or a pot on the deck for fresh,
    inexpensive, flavorful additions to meals.
    Note: Herbs, cucumbers, peppers, or tomatoes are good options
    for beginners.

  

 

Note: Refer to this blog post for more tips about how to eat healthy inexpensively.

Why People Don't Eat Healthy Foods

 Website Reference: http://www.deathtodiabetes.com/Meal_Planning_to_Reverse_Di.html

The term "meal planning" sounds boring, but proper meal planning is one of the key enablers for diabetics to eat healthy and be successful with controlling and reversing their Type 2 diabetes. 

So, why don't diabetics (and non-diabetics for that matter) do a better job at meal planning and following a healthy diet? 

There are 8 major reasons why most people (including diabetics) don't do a better job at planning their meals and following a healthy diet:

 1. Time/Convenience: Most people feel that they don't have the time to go grocery-shopping and prepare healthy meals every day for breakfast, lunch, and dinner. Also, it's a lot more convenient to just stop by McDonald''s or KFC on the way home from work or just call and order a pizza. 

2. Motivation:Most of us are not motivated to eat healthy --- until one day we find ourselves diagnosed with a disease such as diabetes, or, we become severely overweight or obese; or, we have a wake-up call due to a heart attack.


3. Cost: Some people tend to believe that it cost more to eat healthy foods. Nothing could be further from the truth! Especially if you take into account the amount of money that is saved from prescription drugs, hospital stays, and surgeries.

4. Taste/Addiction: Most people love the taste of processed foods, fast food and junk food. This is due to the chemicals added to these foods that cause us to crave these foods. In other words, we become addicted to these foods (chemicals)!

5. Stress:Stress from work, finances, family problems, and life in general leads many of us to seek comfort in a bowl of ice cream or a plate of mashed potatoes or mac 'n cheese.

6. Knowledge/Awareness: Some people don't know how to plan and prepare healthy meals on a daily basis for their family; and, stay within a budget. We're not consciously aware of how we're influenced by the media to eat fast food and junk food. TV commercials have brainwashed us to eat fast foods and, by default, we ignore healthy foods. When was the last time you saw a TV commercial about broccoli? Ironically, TV tells you to eat fast food; and, then, when you get ill from all the years of ingesting the chemicals from the fast food, TV commercials then tell you to get a drug for your indigestion, constipation, headache, etc. Hello! When are we going to wake up?

7. Diet Complexity: Most diets are complex and difficult to follow and stick with -- since most diet programs are about rules, deprivation, calorie restriction and calorie counting. This leads to anxiety, frustration, and anger. Plus, in the long run, diets just don't work.

8. Access/Availability: Some of us, depending on where we live, don't have access to healthy and fresh foods.

But the good news is that the Death to Diabetes Super Meal Nutritional Program addresses all of these issues. This program does this by utilizing the following well-structured easy-to-follow Meal Plate that doesn't require any calorie counting.

 Note: For more information, refer to the Death to Diabetes Cookbook, and 90-Day Meal Planning Charts.

Diabetes Meal Plan Low-Carb Dinner Options

Low-Carb Dinner Meal Planning Options to Help Reverse Your Diabetes

                       

Fish is a healthy low-carb dinner option because it supplies your body with protein and omega-3 fatty acids, which support brain and heart function.

Make five-spice wild salmon on a bed of spinach with finely grated lime peel, fresh lime juice, extra-virgin olive oil, finely chopped fresh ginger, Chinese five-spice powder, sugar substitute, salmon steaks, fresh baby spinach leaves and pressed garlic.

This salmon dinner contains just 5 g carbohydrate and supplies 24 g protein.

Lean meats, such as sirloin steak, turkey breast, ham, duck and chicken are excellent low-fat, low-carb options for the main dish at dinner. Fish is another healthy option and the fat in fish has essential omega-3 and omega-6 fatty acids, which support heart health.

Steak au poivre is a tasty dinner option you can prepare at home, that only contains 7g of fat, 8g of carbohydrates and provides 21 g of protein. The ingredients for this warm, diet-friendly dinner include crushed garlic, crushed peppercorns, beef tenderloin steak that is trimmed of all visible fat, olive oil cooking spray, chopped onion, strips of bell peppers, minced garlic, beef-flavored bouillon granules, ground paprika and fat-free evaporated milk for a saucy finish when mixed with water, bouillon granules, paprika and peppercorns.

Another option is to make tacos by wrapping broiled, extra lean ground beef mixed with chili powder and chopped garlic in leaves of romaine lettuce. Top with a few slices of avocado for 4 g of carbohydrates and less than 1 g of sugar.

Another low-carb, low-sugar option is a thinly pounded chicken breast wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with 10 asparagus spears for 2.5 g of carbohydrates and only trace amounts of sugar. If you need a quick option, simply broil any fish, poultry or lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy, steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g or less of sugar.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Type 2 Diabetes Meal Planning When Traveling

Meal planning (to reverse your Type 2 diabetes) is a lot more difficult if you're a business person or truck driver who spends a lot of time on the road, in airports, in truck stops, in restaurants, in fast food places, etc. But, with some planning upfront, you can still eat healthy and not succumb to the overly-processed and calorie-excessive fast foods. 

Carry the following foods with you in a Ziploc bag, Tupperware container, or thermos:

• Unsalted nuts or nut mixes (dry roasted almonds, raw cashews, walnuts). Store in a Ziploc bag.
• Sprouted grain bread and almond butter or organic peanut butter to make half of a sandwich for a snack.
• Prepare raw juices and smoothies -- store in an air-tight thermos.
• Whole fruit such as apples, pears, or blueberries.

Here are some healthy foods to carry if you  have a cooler or a small refrigerator:

• Hummus and pre-cut vegetables like carrots, broccoli, celery, cauliflower, sugar snap peas, or cherry tomatoes
• Fresh fruit like berries or pre-cut melon or apples
• Sandwiches made with 100% sprouted grain bread, lettuce, tomato, and lean meats like low-sodium turkey breast or grilled chicken breast
• Whole wheat tortilla wraps – wrap a combo of lean meat and non-starchy vegetables and add some mustard or cheese
• Single servings of yogurt (without the fruit)
• Low-fat cheese sticks or string cheese
• Hard-boiled eggs
• Keep chicken or tuna salad chilled for snacking
• Use Tupperware for salads

Fast food tends to be high in unhealthy fats and sodium and low in nutrients. But sometimes, there is no choice but to stop. Here are some tips to help you choose healthier menu items at a fast food place:

• Choose the smaller, more simple sandwiches. No need to supersize your meal. Stick to grilled chicken sandwiches or regular hamburgers instead of the double bacon cheeseburger.
• Think about how your choices will work with your meal plan. Buns and tortilla wraps will have at least 30 grams of carbohydrate. On sandwiches and wraps, ask for extra non-starchy vegetables like tomatoes, onions, cucumbers, or lettuce. 
• When you can, choose a lean meat like turkey, chicken breast, or fish that has not been fried. Avoid deep fried meats and sides like chicken fingers, chicken nuggets, crispy chicken sandwiches, onion rings, or fries.
• Order healthier side items like fresh fruit, side salads, vegetables, or soups.
• Choose salads without fatty meats like bacon or fried chicken. Remember, a little dressing goes a long way, and often dressing packets have more than one serving in them.
• Look for vegetarian options. While grilled chicken is better than fried chicken, any meat from a fast food restaurant will usually add several hundred milligrams of sodium to your meal.
• Use sauces sparingly. Ketchup, honey mustard, and other sauces are fine to use, but don’t go overboard. If you use too much, they could end up adding several hundred calories to your meal. Yellow mustard is a better low-calorie option and a little bit goes a long way.
• Look for restaurants that have “fresh menus” or menu items that are clearly marked as healthier choices. For example, Taco Bell has their “Fresco” menu items.
• Look for restaurants that offer fresh ingredients and give you several vegetable options.  Subway is a good example.
• Avoid ordering coffee, soda or specialty coffee drinks. Stick to water or unsweetened tea.
• In the mornings, stick to a small salad or green smoothie. Otherwise, try egg-white sandwiches, yogurt parfaits, or whole fruit. Many fast food chains offer these healthier options now. Half of a whole grain bagel with low-fat cream cheese is also an option that you may be able to work into your meal plan if the options above are not available.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Diabetes Meal Plan Low-Carb Snacks to Help Reverse Type 2 Diabetes

Diabetes Meal Plan Low-Carb Snack Options to Help Reverse Your Diabetes

Keep your blood sugar low throughout the day by minimizing carbohydrate and sugar consumption. Snack on foods that are low in simple carbohydrates such as vegetable sticks and hummus, cheese or nuts.

Stuffed baked tomatoes make a yummy after work snack and contain only 4 g of carbohydrates. The recipe calls for plum tomatoes, shredded part-skim mozzarella cheese, roughly chopped fresh basil leaves, minced garlic, freshly grated Parmesan cheese, salt and freshly ground black pepper.

 

Diabetes Meal Plan Low-Carb Dessert Options to Help Reverse Your Diabetes

Believe it or not, you can indulge in desserts and still adhere to your diet. Just refrain from commercial and restaurant desserts because they are generally loaded with unhealthy fat, sugar and simple carbohydrates. Make healthy desserts at home such as fruit smoothies made with mixed berries, unsweetened almond milk, ice and sugar-free vanilla pudding or nonfat plain yogurt. 

If chocolate is your guilty pleasure, chocolate meringue cookie kisses should satisfy your craving and only contain 1 g of fat and 2 g of carbohydrates. The recipe calls for egg whites, cream of tartar, sugar substitute, unsweetened cocoa powder, vanilla extract and light whipped topping.

Note: For hundreds of super meals, snacks, appetizers, desserts, food tips, meal planning ideas, and how to eat healthy while on the road, get the 3-in-1 Death to Diabetes Cookbook   or, get the Food Tips ebook.

Diabetes Meal Plan: Low-Carb Lunch Options to Help Reverse Type 2 Diabetes

Low-Carb Lunch Meal Planning Options to Help Reverse Your Diabetes

Salads can actually be filling low-carb lunch options if you load them with protein. Use spinach in your salad to obtain iron and top it with your choice of protein such as tuna, salmon, chicken or shrimp. Toss in more fruits and vegetables for extra vitamins and minerals such as asparagus, tomatoes, sprouts and avocado, which provides healthy fat. Vegetables are sources of complex carbohydrates and fiber that won't spike your blood glucose levels.

Buffalo chicken bites are another lunch option you can make at home with cubed boneless, skinless chicken breasts, hot-pepper sauce or barbecue sauce, trans fat-free margarine, canola oil, salt, freshly ground black pepper and celery stalks on the side. This tasty lunch supplies 16 g of protein and only 1 g of carbohydrates.

Lean turkey wraps are a good low-carb lunch option because they are low in fat and carbs as well as quick and tasty. Spread honey mustard or your low-fat sauce of choice on a slice of turkey. Place a reduced-fat slice of Swiss cheese on top and add spinach, which is packed with vitamins A and K, and potassium.

Salads also make healthy low-fat, low-carb lunch options, such as a tuna salad on spinach or grilled chicken salad on watercress and kale. Feel free to load up on nonstarchy vegetables when you make a salad because on many low-carb diets, vegetables are your main source of carbohydrates. Add nutrient- and antioxidant-rich vegetables such as broccoli, cauliflower, asparagus and brussels sprouts.

You could also make a lunch of 4 oz. of steamed shrimp with ¼ cup of brown rice and ½ cup of broccoli for 17 g of carbs with just 1 g of sugar. Vary your protein choices if you tire of shrimp or chicken. Choose from seared pork tenderloin, lean steak, turkey cutlets, white fish or salmon.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Diabetes Meal Plan: Low-Carb Breakfast Options to Help Reverse Type 2 Diabetes

Low-Carb Breakfast Meal Planning Options to Help Reverse Your Type 2 Diabetes

Eggs are a smart breakfast choice on low carbohydrate diets, because they are carb-free and low in fat. If you want a fat-free option, use liquid egg whites. You can incorporate lean ham or turkey bacon into your breakfast, which provides protein without much fat.

An asparagus omelet with goat cheese is a healthy breakfast option you can make at home that only contains 6 g carbohydrates and 9 g of fat. This recipe calls for liquid egg whites, eggs, fat-free milk, chopped scallions, chopped fresh thyme leaves, chopped parsley, salt, ground black pepper, 

asparagus, crumbled low-fat goat cheese and chives for garnish. You can substitute the goat cheese for fat-free cheddar cheese if you wish to further reduce the fat content.

Another alternative for breakfast is to make homemade sausage by blending together raw, extra lean turkey with 1 tsp. of fennel seeds, a dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook on the stove-top or under the broiler and serve with a low-carb wheat wrap for a breakfast with 11 g of carbohydrates and 1 g of sugar.

Yogurt with Berries: A healthful low-carb breakfast can include fruit, and berries are a solid choice because they are rich in vitamins and antioxidants. Choose plain low-fat or non-fat yogurt and add your own fresh or frozen berries to avoid the added sugar found in flavored yogurts. Strawberries, raspberries and cranberries all have around 2 g of carbs per quarter-cup serving.

English Breakfast: A traditional English breakfast includes fried eggs, bacon, sausage, grilled mushroom and tomato, baked beans and fried bread, according to Project Britain. You can turn this into a healthy, filling, low-carb feast by omitting the toast and replacing it with extra tomato and mushroom. If you are concerned about fat, swap bacon for turkey bacon and substitute a veggie sausage for meat sausages.

Baked Apple with Cottage Cheese: Apples are low-calorie and may help protect against heart disease and promote digestive health, according to the University of Illinois, and a baked apple makes a simple, nutritious hot breakfast. You should always eat apples with the skin on to get the maximum amount of fiber, which will help you feel full for longer, and to take advantage of most of the apple's vitamin C content, which is just under the skin. Try topping your apple with low-fat cottage cheese and a sprinkling of cinnamon to add calcium, protein and vitamins A and D to your breakfast.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.