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The things we eat and drink on a daily basis can impact our health in big ways. Too many carbohydrates, for instance, can lead to insulin resistance, which is a major contributor to cardiovascular disease and Type 2 Diabetes. But what are carbs, exactly? And what do they do to our bodies? Richard J. Wood explains. Dr. Sarah Hallberg is the medical director and founder of the Indiana University-Arnett Health Medical Weight Loss Program. The program was created by Dr. Hallberg and in its first year has exceeded national benchmarks for weight-loss success. The program has a waiting list for new patients; people often wait weeks or months for their first consultation. Coconut oil has received a lot of attention in recent years. This is because of its potential health benefits, many of which can be attributed to the medium-chain triglycerides (MCTs) it contains. There are many promising animal, test-tube and observational studies on coconut oil. However, these types of studies can’t prove that coconut oil is beneficial in humans.
Interestingly, it has also been studied in several human controlled trials. These studies are much better at determining whether coconut oil is truly healthy for people. This article looks at 13 controlled human studies on coconut oil. The Studies 1. White MD, et al. “Enhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal women.” American Journal of Clinical Nutrition, 1999. Details Twelve normal-weight women followed a medium-chain-triglyceride (MCT) diet for 14 days, consuming butter and coconut oil as their main sources of fat. For another 14 days, they followed a long-chain-triglyceride (LCT) diet, consuming beef tallow as their main source of fat. Results After 7 days, resting metabolic rate and calories burned after meals were significantly higher on the MCT diet, compared to the LCT diet. After 14 days, the difference between the diets was no longer statistically significant. 2. Papamandjaris AA, et al. “Endogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy women.” International Journal of Obesity, 2000. Details Twelve normal-weight women consumed a mixed diet supplemented with either butter and coconut oil (MCT diet) or beef tallow (LCT diet) for 6 days. For 8 days, long-chain fats were given to both groups in order to assess fat burning. Results By day 14, the MCT group burned more body fat than the LCT group. Resting metabolic rate was significantly higher on day seven in the MCT group compared to the LCT group, but the difference was no longer significant by day 14. 3. Papamandjaris AA, et al. “Components of total energy expenditure in healthy young women are not affected after 14 days of feeding with medium-versus long-chain triglycerides.” Obesity Research, 1999. Details Twelve normal-weight women consumed a mixed diet supplemented with butter and coconut oil (MCT diet) for 14 days and beef tallow (LCT diet) for a separate 14 days. Results Resting metabolic rate was significantly higher on day seven of the MCT diet compared to the LCT diet, but the difference was no longer significant by day 14. Total calorie expenditure was similar for both groups throughout the study. 4. Liau KM, et al. “An open-label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity.” International Scholarly Research Notices Pharmacology, 2011. Details Twenty overweight or obese people consumed 10 ml of virgin coconut oil three times per day before meals for four weeks, for a total of 30 ml (2 tablespoons) per day. They were instructed to follow their usual diets and exercise routines. Results After four weeks, the men had lost an average of 1.0 in (2.61 cm) and women an average of 1.2 in (3.00 cm) from around the waist. Average weight loss was 0.5 lbs (0.23 kg) overall and 1.2 lbs (0.54 kg) in men. 5. Assuncao ML, et al. “Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity.” Lipids, 2009. Details Forty women with abdominal obesity were randomized to take 10 ml of soybean oil or coconut oil at each meal, three times per day for 12 weeks. This amounted to 30 ml (2 tablespoons) of coconut oil per day. They were instructed to follow a low-calorie diet and walk 50 minutes daily. Results Both groups lost about 2.2 lbs (1 kg). However, the coconut oil group had a 0.55-in (1.4-cm) decrease in waist circumference, whereas the soybean oil group had a slight increase. The coconut oil group also had an increase in HDL (the good) cholesterol and a 35% decrease in C-reactive protein (CRP), a marker of inflammation. Additionally, the soybean oil group had an increase in LDL (the bad) cholesterol, a decrease in HDL cholesterol and a 14% decrease in CRP. 6. Sabitha P, et al. “Comparison of lipid profile and antioxidant enzymes among south Indian men consuming coconut oil and sunflower oil.” Indian Journal of Clinical Biochemistry, 2009. Details Seventy men with type 2 diabetes and 70 healthy men were divided into groups based on their use of coconut oil versus sunflower oil for cooking over a six-year period. Cholesterol, triglycerides and markers of oxidative stress were measured. Results There were no significant differences in any values between the coconut oil and sunflower oil groups. The diabetic men had higher markers of oxidative stress and heart disease risk than the non-diabetic men regardless of the type of oil used. 7. Cox C, et al. “Effects of coconut oil, butter and safflower oil on lipids and lipoproteins in persons with moderately elevated cholesterol levels.” Journal of Lipid Research, 1995. Details Twenty-eight people with high cholesterol followed three diets containing either coconut oil, butter or safflower oil as the main fat source for six weeks each. Lipids and lipoproteins were measured. Results Coconut oil and butter increased HDL significantly more than safflower oil in women, but not in men. Butter raised total cholesterol more than coconut oil or safflower oil. 8. Reiser R, et al. “Plasma lipid and lipoprotein response of humans to beef fat, coconut oil and safflower oil.” American Journal of Clinical Nutrition, 1985. Details Nineteen men with normal cholesterol levels consumed lunch and dinner containing three different fats for three sequential trial periods. They consumed coconut oil, safflower oil and beef fat for five weeks each, alternating with normal eating for five weeks between each test period. Results The coconut oil diet raised total, HDL and LDL cholesterol more than the beef fat and safflower oil diets, but raised triglycerides less than the diet containing beef fat. 9. Muller H, et al. “The Serum LDL/HDL Cholesterol Ratio Is Influenced More Favorably by Exchanging Saturated with Unsaturated Fat Than by Reducing Saturated Fat in the Diet of Women.” Journal of Nutrition, 2003. Details Twenty-five women consumed three diets: a high-fat, coconut oil based diet; a low-fat, coconut oil based diet; and a diet based on highly unsaturated fatty acids (HUFA). They consumed each for 20–22 days, alternating with one week of their normal diet between each test diet period. Results The high-fat, coconut oil based diet group had greater increases in HDL and LDL cholesterol than the other groups. The low-fat, coconut oil based diet group showed an increase in the LDL to HDL ratio, while the other groups showed a decrease. 10. Muller H, et al. “A diet rich in coconut oil reduces diurnal postprandial variations in circulating tissue plasminogen activator antigen and fasting lipoprotein (a) compared with a diet rich in unsaturated fat in women.” Journal of Nutrition, 2003. Details Eleven women consumed three different diets: a high-fat, coconut oil based diet; a low-fat, coconut oil based diet; and a diet with mostly highly unsaturated fatty acids. They followed each diet for 20–22 days. Then they alternated with 1 week of a normal diet between the test periods. Results Women who consumed the high-fat, coconut oil based diet had the largest reductions in markers of inflammation after meals, as well as fasting markers of heart disease risk, especially when compared to the HUFA group. 11. Kaushik M, et al. “The effect of coconut oil pulling on Streptococcus mutans count in saliva in comparison with chlorhexidine mouthwash.” Journal of Contemporary Dental Practice, 2016. Details Sixty people were randomized to rinse their mouths with coconut oil for 10 minutes, chlorhexidine mouthwash for one minute or distilled water for one minute. Plaque-forming bacteria in their mouths were measured before and after treatment. Results Both the coconut oil and chlorhexidine were found to significantly reduce the amount of plaque-forming bacteria in saliva. 12. Peedikayil FC, et al. “Effect of coconut oil in plaque related gingivitis — A preliminary report.” Niger Medical Journal, 2015. Details Sixty teenagers aged 16–18 years with gingivitis (gum inflammation) did oil pulling with coconut oil for 30 days. Inflammation and plaque markers were measured after seven, 15 and 30 days. Results Markers of plaque and gingivitis were significantly decreased by day seven and continued to decrease for the duration of the study. However, there was no control group in this study, so it cannot be concluded that the benefits were caused by coconut oil. 13. Law KS, et al. “The effects of virgin coconut oil (VCO) as supplementation on quality of life (QOL) among breast cancer patients.” Lipids Health Disease Journal, 2014. Details Sixty women with advanced breast cancer undergoing chemotherapy participated in this study. They were randomized to receive either 20 ml of virgin coconut oil daily or no treatment. Results Women in the coconut oil group had better scores for quality of life, fatigue, sleep, loss of appetite, sexual function and body image than those in the control group. Effects on Weight Loss and Metabolism All five studies examining changes in fat loss or metabolism found some benefit with coconut oil, compared to other oils or control groups. However, the effects were usually modest. Here are a few facts to consider:
Here is a detailed article about the effects of coconut oil on weight and belly fat. Effects on Cholesterol, Triglycerides and Inflammation Five studies looked at the effects of different fats on cholesterol and triglycerides. Here are a few points about the findings:
Other Health Benefits of Coconut Oil Dental Health The practice of oil pulling with coconut oil was found to reduce the bacteria responsible for plaque. In addition, it significantly improved gingivitis in teenagers. Quality of Life in Breast Cancer The addition of a small amount of coconut oil to the diets of women undergoing chemotherapy for breast cancer resulted in significantly better quality of life scores. Take Home Message Coconut oil seems to help overweight people lose abdominal fat. It also appears to increase metabolic rate, at least temporarily. However, since each tablespoon of coconut oil provides 130 calories, this increase in metabolism can easily be offset if large amounts are consumed. Although coconut oil seems to raise LDL cholesterol more than some other fats, its most consistent effect is an increase in HDL cholesterol. It’s also important to remember that responses to dietary fats can vary a lot from person to person. That being said, coconut oil is generally a healthy and natural food. Including it in your diet may improve your health, weight and quality of life. It appears evident that the Endocannabinoid system is the Master control system for fine tuning all of our major body systems (immune, gastrointestinal, neurologic, metabolic) including the endocrine. There is evidence in the literature of dysfunction or involvement of the Endocannabinoid system in all endocrine functions and more broadly into metabolism. There is extensive literature and research into the ovarian, pancreas, adrenal, thyroid, hypothalamus – pituitary – adrenal system as well as the neural hormones. It appears that, in overview, the Endocannabinoid receptors are used to stimulate and inhibit endocrine function at a cellular level. In light of this all of endocrinology needs to be reorganized to incorporate a full understanding of the role of the Endocannabinoid system in modulating the endocrine subsystem.
1. CBD is a normalizing substance that restores homeostasis. The medical literature has identified over 30 mechanisms cannabidiol has used in modulating a particular physiologic function only a few of which were part of the Endocannabinoid system. CBD appears to correct for a a dysfunctional Endocannabinoid system and restore inter-and intracellular signaling. With those systems restored supplemental hormones could be more effective in individuals more responsive to smaller doses and less specific hormone combinations. 2. CBD does restore some function, inter and intracellular signaling and protects endocrine cells from further damage by oxidative substances as well as autoimmune disorders. There is suggestion in the literature for a regeneration of some endocrine cells, pancreatic beta cells for example but no evidence at this time. Let me give you an interesting example in that between 10 and 20% of men and women develop increased libido while taking cannabidiol. This even occurs with some geriatric patients over the age of 70. None of these behaviors appear to be extreme or outside of the physiologic range of normal. More accurately it could be described as a restoration of normal human behavior and function. At no time have I seen any abnormal or extreme behaviors or endocrine function. Philip Blair MD Medical Director for Elixinol, LLC The harsh critique of the low-fat US dietary guidelines continues. Are they the result of an expert committee “completely dissociated from the top level scientific community”? That’s what one of the world’s top nutrition professors and researchers now says.
CardioBrief: Second Opinion on BMJ Dietary Guideline Takedown Here are the quotes from Professor Arne Astrup: …the committee seems to be completely dissociated from the top level scientific community, and unaware of the most updated evidence. There are now several new meta-analyses of both observational studies and also of randomized controlled trials clearly showing that there is no benefit of reducing saturated fat in the diet. All analyses and research can be criticized, but these meta-analyses have been published in leading scientific journals typically after critical reviews by three to five independent scientists (including a statistician), and by expert editors, so they cannot and should not be dismissed so easily.” Equally important, wrote Astrup, is “that the scientific studies that were the basis for the ‘cut down on saturated fat’ recommendations have been re-evaluated, and it is quite clear that today we would have concluded that there is no robust evidence to substantiate the advice.” “The same,” he continued, “applies to the importance of carbohydrate amount and source. Reducing total carbs or selecting the low glycemic index carbohydrates are well documented tools to produce weight loss and treat type 2 diabetes, and there is quite good evidence for efficacy and safety.” CommentIt’s quite clear there are big changes coming to the field of nutrition, and the old & moldy fear of fat is dying. Only question now is how long it’s going to take. Will the stalwart defenders of this failed idea make it to their retirement, or not, before it’s “game over” for them? Source: http://www.dietdoctor.com/is-the-us-dietary-guidelines-dissociated-from-scientific-community Date: May 26, 2016
Source: University of Southern California Summary: A mouse study, followed by a human study, indicates that the fasting-mimicking diet holds promise as a treatment for autoimmune diseases. A fasting-like diet switches on a process in which body kills bad cells, begins to generate new healthy ones, report scientists. Evidence is mounting that a diet mimicking the effects of fasting has health benefits beyond weight loss, with a new USC-led study indicating that it may reduce symptoms of multiple sclerosis. Scientists discovered that the diet triggers a death-and-life process for cells that appears critical for the body's repair. "During the fasting-mimicking diet, cortisone is produced and that initiates a killing of autoimmune cells," said Valter Longo, the study's lead author and professor who directs the USC Longevity Institute at the Davis School of Gerontology. "This process also leads to the production of new healthy cells." The new study, published in the journal Cell Reports, included mice and human patients who have multiple sclerosis. The neurological disease affects an estimated 350,000 Americans, according to the National Institute of Neurological Disorders and Stroke. Symptoms range from blurred vision to paralysis. These latest findings follow studies by the same USC lab that showed cycles of a similar but shorter fasting-mimicking diet, when paired with drug treatments for cancer, protect normal cells while weakening cancerous ones. In a separate study published last year, the lab found that the diet can cut visceral belly fat and reduce markers of aging and diseases in mice and humans. "We started thinking: If it kills a lot of immune cells and turns on the stem cells, is it possible that maybe it will kill the bad ones and then generate new good ones?" Longo said. "That's why we started this study." Study details For the first part of the study, researchers put a group of mice with autoimmune disease on a fasting-mimicking diet for three days, every seven days for three cycles, with a control group on a standard diet for comparison. Results showed that the fasting-mimicking diet reduced disease symptoms in all the mice, and "caused complete recovery for 20 percent of the animals," the researchers wrote. Testing the mice, the researchers found reductions in symptoms attributed to health improvements such as increased levels of the steroid hormone, corticosterone, which is released by the adrenal glands to control metabolism. They also saw a reduction in the inflammation-causing cytokines -- proteins which order other cells to repair sites of trauma, infection or other pain. They also saw improvements in the white blood "T cells," responsible for immunity. Finally, the researchers found that the fasting-mimicking diet promotes regeneration of the myelin -- the sheath of proteins and fats that insulate nerve fibers in the spine and brain that was damaged by the autoimmunity. Myelin is critical for the conduction of nerve impulses through the nervous system. In patients with multiple sclerosis, malfunctioning T cells attack the myelin and damage nerve fibers. Interfering with that degeneration while also promoting regeneration is critical for slowing the disease's development, which is what the periodic, regular fasts appear to trigger. "On the one hand, this fasting-mimicking diet kills bad immune cells," Longo said. "Then, after the mice return to the normal diet, the good immune cells but also the myelin-producing cells are generated, allowing a percentage of mice to reach a disease-free state." The researchers also checked the safety and potential efficacy of the diet on people who have multiple sclerosis through a pilot trial with 60 participants with the disease, lead by Markus Bock at Charité University Hospital in Berlin. Eighteen patients were placed on the fasting-mimicking diet for a seven day cycle and then placed on a Mediterranean diet for 6 months. Also for six months, 12 participants were on a controlled diet, and 18 others were on a ketogenic diet (a high-fat diet). Those who received a fasting mimicking diet cycle followed by the Mediterranean diet and those on a ketogenic diet reported improvements in their quality of life, improvements in health, including physical and mental health. The researchers noted that the study is limited because it did not test whether the Mediterranean diet alone would cause improvements, nor did it involve a functional MRI or immune function analysis. Longo said the findings beg further investigation. Researchers should determine whether a fasting-mimicking diet could help patients with other autoimmune diseases, and they should test the diet's efficacy in larger clinical trials. Similar fasting-mimicking diets have been tested and found safe in trials. Longo said he believes patients with autoimmune disorders who are out of viable options should consult their doctors about the possibility of trying the diet or enrolling in a clinical trial that tests the diet's effect on autoimmune disorders. Longo said he has heard positive feedback from patients with disorders who tried the diet. "We are optimistic," Longo said. "What we don't want is patients trying to do this at home without involvement of their specialist or without understanding that larger trials are necessary to confirm that the diet, as a treatment, is effective against multiple sclerosis or other autoimmunities." Source: https://www.sciencedaily.com/releases/2016/05/160526151941.htm Cannabidiol could be highly effective in depression by providing immediate and sustained anti-depressant effects. New evidence suggests that depression is an inflammatory condition of the brain and closely associated with chronic inflammatory conditions like diabetes and rheumatoid arthritis. CBD is a superb anti-inflammatory agent that readily crosses the blood brain barrier to quench those fires. In addition recent studies have revealed another pathway for CBD to relieve depression by modulating mood altering neurotransmitters of serotonin and glutamate.Current medical treatments for depression typically take considerable time to take effect and are frequently associated with numerous undesirable side effects like weight gain and the risk of suicide. Until the drugs reach therapeutic levels in the blood stream the patient continues to suffer, sometimes for weeks. CBD appears effective in both immediate and extended application.
Depression is a state of low mood and aversion to activity that can affect a person's thoughts, behavior, feelings and sense of well-being. People with a depressed mood can feel many different ways. They may lose interest in activities that were once pleasurable, experience loss of appetite or overeating, have problems concentrating and may contemplate, attempt or commit suicide. Insomnia, excessive sleeping, fatigue, aches, pains, digestive problems or reduced energy may also be present. CBD appears to be effective for all of these symptoms. A medical literature review found 10 trials had evaluated the use of nonsteroidal anti-inflammatory drugs (NSAIDs) (n = 4258) and 4 investigated cytokine inhibitors (n = 2004). The pooled effect estimate suggested that anti-inflammatory treatment reduced depressive symptoms by 34% compared with placebo. JAMA Psychiatry. 2014;71(12):1381-1391. More science showed that the endocannabinoid (eCB) system, our personal endogenous lipid signaling system, appears to be disordered in depression. eCB is a potent modulator of immune system and could play a role in the chronic low-grade inflammation of depression. Psychopharmacology (Berl). 2015 Oct 20. In animal studies cannabidiol (CBD), exerts fast and sustained antidepressant-like effects through enhanced serotonin and glutamate levels. While chronic CBD exerted adaptive changes in pre- and post-synaptic 5-HT1A receptor functionality. Neuropharmacology. 2016 Apr;103:16-26. Dr. Blair comments: Clients with depression using CBD have frequently reported immediate and lasting benefit from the use of CBD without side effects allowing the immediate tapering of other medications without withdrawal symptoms or relapse. In addition to mood improvement other changes also occur in activity, sleep, energy, socialization and communication. Underlying inflammatory conditions, perhaps in lifestyle, should be addressed to sustain the benefits and reduce the need for CBD. Acute dose: 30mg/day, adjust to specific needs, taper other drugs after improvement. Study: Cannabidiol induces rapid-acting antidepressant-like effects and enhances cortical 5-HT/glutamate neurotransmission: role of 5-HT1A receptors. “My doctor says I have a fatty liver and I should stay away from fat,” writes this week’s house call. “Are high-fat foods the culprit here? Any tips to help with a fatty liver?”
Indeed, your doctor is right to feel concern: Fatty liver is a dangerous yet misunderstood disease. In America, it affects 90 million of us and 17 percent of our children. Think about foie gras, the French delicacy made from duck or goose liver. It is made by force-feeding the animals a combination of sugar with corn and starch (a really sad, horrible practice), intentionally creating a fatty liver. So if you’re gorging on sugar and starch, you’re essentially doing the same thing with your own liver. Fatty liver literally means your liver fills with fat, paving the path for chronic disease and inflammation. You might be surprised to learn the primary culprit here. Research shows that carbs (and not fat) produce more fat in your belly and liver. Sugar switches on fat production in your liver, creating an internal process called lipogenesis, which is your body’s normal response to sugar. Fructose, the most detrimental sugar that heads directly to your liver, actually ramps up lipogenesis. That explains why sugar, especially fructose, becomes the chief cause of liver disease and the leading cause of liver transplants. What’s so bad about having a fatty liver? Well, among its numerous repercussions include inflammation, which triggers insulin resistance and pre-diabetes, meaning your body deposits fat in your liver and organs including your belly (called visceral fat). It gets worse. Excess sugar and starch creates more serious problems including high triglycerides, low HDL (“good” cholesterol), and high amounts of small LDL (dangerous cholesterol particles that cause heart attacks). Fatty liver also increases your heart attack risk. Sadly, most people have no idea they have a fatty liver. Today we’re even seeing 12-year-old boys with fatty livers because they guzzled soda for years and now need liver transplants. Fructose, the primary sweetener in sodas, is a key player in the ever-increasing rates of nonalcoholic fatty liver disease (NAFLD). We’re feeding children fructose and other highly toxic substances, setting the dismal stage for liver transplants, high blood pressure, diabetes, heart disease and abnormal cholesterol. Doctors then prescribe numerous medications to alleviate these and other issues. Overall, it becomes a bleak picture. I mentioned earlier sugar, not fat, creates fatty liver. Here’s where it gets interesting: Dietary fat actually turns off the fat production factory in your liver. You see, unlike carbohydrates and protein, dietary fat does not trigger your pancreas to secrete insulin or stress out your liver. Your body prefers to burn rather than store dietary fat, unless you combine it with carbs. When you eat the right fats, you increase your metabolism, stimulate fat burning and decrease hunger. One of my favorite fats is medium-chain triglycerides or MCTs, either in coconut oil or as a stand-alone oil. To prevent or reverse fatty liver, you’ll want to cut processed carbs and increase healthy fat intake, especially saturated - yes, saturated - fats from healthy foods like coconut and grass-fed beef. I realize all of this might sound confusing. After all, our government tells us to limit saturated fats to 7 to 10 percent of our calories even with the updated dietary guidelines (which science doesn’t support, by the way). We’ve demonized saturated fat for so long that we’ve missed the purple elephant in the room: SUGAR. Thankfully, newer guidelines tell us to limit sugar intake, however, they don’t go far enough. These guidelines should be fine-tuned to include whole grains, which also break down into sugar in your body. According to current guidelines, you’re still supposed to get one-quarter of your calories from sugar to be healthy. Crazy, right? I discuss how fat can benefit your liver and many other dietary fat issues in Eat Fat, Get Thin, but the take-home message here is that healthy saturated fats lower inflammation when you eat them as part of a low-carb, high-fiber, omega 3 fatty acid-rich diet. So how do you know if you have a fatty liver? If you eat lots of sugar and flour, have a little bit of belly fat, or if you crave carbs, you probably have a fatty liver. To heal that fatty liver and avoid its vast detrimental repercussions, you want to get to the root of those problems. Blood tests and an ultrasound can both detect fatty liver. If your blood test comes back abnormal, you must take it seriously. Even if your test comes back normal, don’t think you’re off the hook. A liver function test doesn’t always detect a fatty liver. An ultrasound is more sensitive. Fortunately, you can employ some simple but powerfully effective strategies to reverse or prevent fatty liver. I’ve found these diet, exercise and supplement strategies greatly benefit my patients. 1.Eliminate all high-fructose corn syrup (HFCS). Even when it comes in so-called healthy foods like salad dressings, don’t eat it. To put things into perspective, one serving of commercially made tomato sauce can have more fructose than a serving of Oreo sandwich cookies! 2.Get rid of white, processed flour and eliminate or greatly reduce starch. Even whole grain flours can be a problem. They increase your blood sugar levels, stressing your liver and resulting in high triglycerides, which promotes a fatty liver. 3.Add healthy fats. Functional Medicine becomes so simple: To heal the body, you remove the bad stuff and add in the good stuff. Incorporate anti-inflammatory, liver-healing foods like low-sugar fruit, vegetables, nuts, seeds, lean animal protein like chicken and fish and good, healthy fats like olive oil, macadamia nut oil, avocados, coconut oil, grass-fed butter and fish oil. A great way to combat sugar damage is to eat plenty of these healthy fats. You can get a powerful 21-day plan to easily incorporate healthy fats in Eat Fat, Get Thin. 4.Improve your metabolism through exercise. Routine, daily exercise improves insulin resistance and reduces fatty liver. Start out with something simple like walking 30 minutes. More seasoned exercisers might incorporate high-intensity interval training (or burst training) and weight lifting. 5.Supplement intelligently. The right supplements can help bring your body back into balance while it heals. Herbs like milk thistle are great for supporting the liver. I also use nutrients like lipoic acid and N-acetyl-cysteine, which make powerful antioxidants to heal and rejuvenate your liver while increasing the powerful antioxidant glutathione. Other liver-healing nutrients include B vitamins and magnesium. You can find these and other quality supplements in my store. 6.Eat detoxifying, liver-repairing super foods. Regularly eat foods from the cruciferous family - like broccoli, cauliflower and Brussels sprouts, as well as leafy veggies like kale, collards, cabbage, arugula, and watercress. At least a cup or two every day can help repair and heal the liver. Garlic and onions are amazing sulfur-rich foods that help detox the body. You’ll find amazing recipes and more ways to incorporate these amazing foods in The Blood Sugar Solution 10-Day Detox Diet. 7.Power up with protein. Protein at every meal, especially breakfast, becomes key to balancing blood sugar and insulin, cutting cravings and providing your liver the raw materials it needs to detoxify optimally. Start the day with farm fresh eggs or a protein shake. I recommend my Whole Food Protein Shake. Include nuts, seeds, eggs, fish, chicken or grass-fed meat for protein at every meal. A serving size is four to six ounces, or about the size of your palm. You need a healthy liver to combat toxic junk and chemicals in your environment. A healthy liver means your body stays healthy, you don’t get sick and you maintain plenty of energy. http://new.www.huffingtonpost.com/dr-mark-hyman/fatty-liver-is-more-dange_b_9952666.html |