The 6 steps to diabetes—and how to decrease your risk

Contrary to popular belief, rarely does a person wake up one day and ZAP! they suddenly get struck with a disease that comes out of nowhere.

Even though learning that you have a disease can be shocking, trust me, it’s no surprise to your body.

And nowhere is this truer than with Type 2 diabetes.

Here is how Type 2 diabetes is created over time, and how you can help decrease your risk or even turn it around!

The six steps to diabetes
There are six steps that take you from normal blood sugar levels to Type 2 diabetes:

Step 1-Insulin resistance
Our typical diets are inundated with highly processed refined carbs which flood your bloodstream with glucose.  Excess glucose in your blood can be dangerous or even deadly, so your pancreas releases insulin to quickly restore the proper blood sugar level.

If this happened only once in a while, there would be no problem.  But growing numbers of people are taking in excessive amounts of refined carbs, causing the pancreas to repeatedly secrete insulin.

Eventually, your cells resemble a soaked sponge—they can’t absorb any more glucose so they turn off their receptors for insulin—known as insulin resistance.

Take a look at yourself.  If your four food groups are pasta, bread, chips, and cookies, you never drink anything that isn’t sweetened, and you’re overweight, chances are excellent you have insulin resistance in the making.

Step 2- Insulin resistance with hyperinsulinism
Once insulin resistance hits, your pancreas gets frustrated because the insulin it produces isn’t as effective anymore.

So what does it do?  Releases MORE insulin—and you end up with elevated glucose AND elevated insulin in your bloodstream!

High levels of insulin in your blood increases your risk of:

• Elevated triglycerides
• Elevated uric acid levels
• Atherosclerosis
• Obesity
• Hypertension

At this stage, your blood sugar level starts resembling a roller coaster—spikes followed by drops.
If you’ve had a long-standing love affair with refined carbs and get jittery when you haven’t eaten for a while, insulin resistance with hyperinsulinism may be brewing.

Step 3-Insulin resistance, hyperinsulinism, and low blood sugar
As time goes on and your blood levels of insulin and glucose are consistently high, your blood sugar roller coaster becomes more dramatic.

Your pancreas takes longer to produce insulin after you eat and your blood sugar level skyrockets.

Then eventually the pancreas kicks in, which then causes your blood sugar to plummet.

This is called reactive hypoglycemia and if you’re noticing any of these symptoms, it may be a concern for you:

• Weight gain
• Sugar cravings
• Frequent hunger
• Difficulty concentrating
• Feeling anxious or panicky
• Lacking focus or motivation
• Fatigue

Step 4- Prediabetes
Eventually, your blood sugar level will peak above the normal range and you will arrive in the land of prediabetes.

What you start seeing is a combination of sleepiness after a carbohydrate meal, along with the symptoms of hypoglycemia mentioned above.

Step 5- Type 2 diabetes with insulin resistance and high insulin production
In this stage, your blood sugar level becomes more frequently elevated.  Your pancreas is still cranking out insulin, but it’s getting slower and slower about it.  This results in dangerously high glucose levels after eating.

Step 6- Type 2 diabetes with little or no insulin production
Now your pancreas is exhausted—its beta cells become dysfunctional and can no longer produce adequate insulin or any at all.

Your blood sugar levels are more consistently high for longer periods of time—even after fasting.
The symptoms you see here are:

• Increased thirst
• Increased hunger
• Frequent urination
• Weight gain
• Blurred vision

Change your path now!
No matter what step of Type 2 diabetes you may have reached, the condition is very preventable, and even if you have gone through all six steps, there is a LOT you can do to help keep it under control and even turn it around!

1- Eat for diabetes prevention and control
Here are some good food choices to combat diabetes:

• Salmon and cod:  The Omega-3 essential fatty acids in fish like salmon and cod provide crucial support to your metabolism including maintaining proper insulin levels. 
• Legumes:  Legumes are packed with fiber and protein and help regulate blood sugar.
• Onions:  Onions are rich in chromium, which is an important mineral to help regulate blood sugar.
• Tomatoes: Tomatoes are also a good source of chromium and antioxidants. 
• Red and purple fruits: The anthocyanins (phytonutrients) found in fruits like cranberries, cherries, and blueberries can help lower blood sugar levels.
• Leafy greens and sweet potatoes: Leafy green vegetables and sweet potatoes contain special compounds beneficial for blood sugar balance.
• Cinnamon: This spice is a potent antioxidant and helps maintain healthy blood sugar levels.
• Walnuts: Another great source of Omega-3 EFAs.
• Extra-virgin olive oil: Studies show extra-virgin olive oil can have beneficial effects on blood sugar levels. 

2- Supplement with Omega-3 EFAs
Omega-3 EFAs provide vital support to your metabolism including maintaining proper insulin levels.
In addition to fatty fish in your diet, a pharmaceutical grade Omega-3 fish oil supplement can help you satisfy this crucial need.

3- Get regular exercise
Exercise increases the ratio of muscle to fat in your body.  The more muscle you have, the higher your metabolism, which helps you burn more glucose.

Plus the more muscle you have, the more responsive your body is to the effects of insulin!
Pick an activity you like—even walking is helpful—get your doctor’s OK and do it for at least 30 minutes a day, 4-5 days a week.

4- Help keeps your immune system strong and sharp
Colds, flu, and infections not only make you feel miserable, but they can send your blood glucose soaring through the roof, and your best protection against illnesses like these is to have a strong and sharp immune system.

Since most of your immune system is located in your intestinal tract, having a healthy gut environment is a MUST.  Eating nutritious real foods and supplementing with a top-notch, full spectrum probiotic can help support your gut health and keep your immune system sharp and strong.

Stop Type 2 diabetes in its tracks and get on the road to better health now!

Stop your decline into harmful inflammation

We Americans are an inflamed bunch.

Our levels of chronic inflammation continue to skyrocket and trigger diseases of all kinds, including our two main killers—heart disease and cancer.

But chronic inflammation doesn’t just POOF! appear out of nowhere.  Instead, it’s a gradual process, and once you know how it happens, you can do a lot to fight and prevent it…and avoid being another morbid statistic.

It all starts with warning signs called irritation…

Something wrong in there?
When something is wrong in your body, you typically don't jump from feeling great one day to flat on your back the next.  Instead what you get first are subtle warnings from your body that something is not quite right, and these warnings come in the form of "irritation." 

Irritation can be things like skin rashes, hives or acne.  An itchy nose is another form of irritation, and so is frequent flatulence!

Other examples of irritation are sleeping difficulties, increased body odor, bad breath, nervousness, lethargy, moodiness, loss of appetite and nausea.  These are all gentle nudges that your body gives you to let you know something isn't right.

Now, when the average person gets symptoms of irritation, what do they usually do?

Yup--it's off to the drug store you go.  Over the counter drugs and products are available for just about anything that's bugging you.  Pain relievers.  Gas or acid reducers.  Skin creams. 
Mouthwashes.  Scented body washes.  Laxatives.  Energy pills and drinks.  Sleep or relaxation aids.
Unfortunately, these chemicals only mask the symptoms of your particular irritation--they do positively nothing for what's really going on inside of you.

Your graduation to inflammation
If you continue to simply rely on drug store remedies and do nothing to address what's truly behind your irritation, the situation can deteriorate into full-blown inflammation.

Now, it's important to note that all inflammation is NOT created equal--it can be acute or chronic.
Acute inflammation is your body's natural response to challenges like infections, injuries or insect bites.  It's a sign that your body's "repairmen" (including your immune cells and cholesterol) have come to your rescue and are doing their job to "fix" the problem and get you back to normal.

Once the healing process is underway, acute inflammation naturally subsides.

But chronic inflammation is another story.

This is when inflammation is NOT related to an isolated, temporary health challenge, but instead is caused by other underlying factors and becomes more constant and long-term.

In addition to heart disease and cancer, chronic inflammation manifests itself as conditions like:

• Arthritis
• Asthma
• Eczema
• Crohn's disease and colitis
• Elevated cholesterol
• High blood pressure
• Migraines
• Myositis (muscle pain)
• Accelerated aging
• Type 2 diabetes
• Stroke
• Degenerative joint disease

Unfortunately, when you get to the point where you're facing one of those monsters, that's when the "big guns" come out.  

Prescription drugs.  Pharmaceuticals.    

And it's all downhill from there!

Because the underlying problem just continues to progress.  So your symptoms can get worse and worse and you'll need stronger and stronger drugs.

That vicious cycle of more symptoms-stronger drugs, more symptoms-stronger drugs is exactly what millions of people are living every single day.

Am I talking to you?  If so, listen up!  Because I am about to tell you how you can help fight chronic inflammation.

NOT with more drugs or chemicals.

Instead by listening to your body and giving it the help it needs:

Curb acid-triggering wastes
Acid wastes that are absorbed into your bloodstream and travel through your body are a significant cause of inflammation.

Acid wastes can be the result of poor digestion, chemicals, and preservatives in processed foods, normal cell metabolism, and medication residue.  When these waste products become more than what your body can effectively eliminate through the colon, kidney, liver, or skin, they build up and trigger inflammation.

So reducing acid wastes is crucial to controlling inflammation!

You can start by having an alkalinizing diet.  Try to make at least half of your plate alkaline foods (fruits and vegetables) and eat a tossed salad every day.  Certain acid foods are OK, but you have to know the good from the bad.

Good acid foods are meats, poultry, fish, and dairy.   Bad acid foods to avoid are refined carbs, sugars, soda, processed foods and excessive alcohol intake.

Also, drink at least eight 8 oz. glasses of water a day, and if you must have coffee, try to limit your consumption to one cup in the morning.

Lastly, although medications are sometimes necessary, we’ve gone WAY overboard with our reliance on them.  If you are on any medications, talk to your doctor about reducing your dose or trying natural alternatives, such as fish oil for high blood pressure.  If your doctor refuses to discuss your meds, find one who will.

Get enough Omega-3 essential fatty acids
A deficiency in Omega-3 essential fatty acids is also a leading cause of inflammation, and our typical modern processed food diets are grossly lacking in these natural anti-inflammatories.

Although fatty fish are a good source of Omega-3s, much of the fish in the supermarkets is farmed and contaminated with disease and pollutants, which makes them more harmful than helpful!

So to make sure your body maintains a health-supporting level of Omega-3 EFAs, supplementation with a top-quality pharmaceutical-grade fish oil formula is essential.

Beef up your intestinal microbiome
The vast majority of your immune cells reside in your gut microbiome, and since inflammation is an immune response gone haywire, it’s important to encourage healthy immune functioning by starting with a healthy gut.

In addition to a nutritious alkalinizing diet, supplementing with a full-spectrum, multi-strain probiotic formula can help ensure that your intestinal flora balance is one that supports sound immune functioning.  

Massive cover-up exposed—sugar causes heart disease!

If you’ve been a reader of mine for a while, you may recall me saying in the past that saturated fat is not the heart disease-causing devil it’s been made out to be, and sugar is really the bad guy.
You might have even thought I was crazy.

After all, everyone knows that red meat is a heart attack on a plate, right?  And that sugar, while not innocent, merely causes cavities and packs a few pounds on your backside?

Well, hold onto your hat because it’s now come out that the sugar industry PAID research scientists back in the 1960s to minimize the link between sugar and heart disease, and instead push saturated fat as the criminal.

The damning historical documents (that were uncovered by a researcher at UCSF and published in JAMA Internal Medicine), support the fact that Big Sugar was able to buy researchers off in order to hide the sweet stuff’s significant role in heart disease.

This falsified research has shaped our standard dietary recommendations (and medical school textbooks) toward the avoidance of saturated fat (while stressing low-fat, high-sugar foods) for the last 50 years!

And it’s devastating to think of the number of people that have suffered and died from heart disease as a result of this greed.

Here’s the truth about sugar and heart disease:

How sweet it ISN’T
Sugar can affect your cardiovascular system in these three distinct ways:

1) It raises cholesterol
The most widely used form of sugar in processed foods and soda is high fructose corn syrup.  And contrary to what the cleverly designed sugar industry commercials tell you, it’s NOT the same as regular sugar, NOR is it “safe in moderation.”

Sucrose (table sugar) is made up of two natural sugar units--one glucose and one fructose.
High fructose corn syrup, on the other hand, is 100 percent fructose in a highly processed form that does NOT exist in apples, peaches or plums…plus it’s made from GMO corn to boot.

Your body processes glucose and fructose in two different ways--your liver needs to break down only 20 percent of the glucose you take in, but 100 percent of the fructose.

So inundating your body with large amounts of HFCS puts a tremendous stress on your liver.

And since your liver is responsible for regulating your body’s cholesterol levels, having a liver that is taxed from HFCS can certainly affect its cholesterol monitoring abilities.

Plus unlike glucose which your body can use for energy, HFCS turns into fatty acids, excess cholesterol, and triglycerides.

2) It raises blood pressure
Sugar is a very inflammatory substance…and when you eat a lot of it, you tax your pancreas’ insulin production capabilities.  Eventually, sugar builds up in your bloodstream and stirs up inflammation in your arteries.

Your body heals the inflammation by summoning cholesterol to the area as a salve.

But when your arteries incur repetitive sugar-induced inflammation, not only is cholesterol repeatedly recruited, but those areas become "magnets" for fibrous proteins called fibrinogens, plus calcium deposits, and wastes and toxins in your blood.

And that is the perfect recipe for high blood pressure and atherosclerosis!

3) It causes leaky gut
Your intestinal wall is strong enough to move your wastes along and keep dangerous toxins "locked up" until they can be eliminated with your bowel movements.

At the same time, it also "opens its doors" just ever so slightly to allow nutrients from your foods to be absorbed into your bloodstream.

But when your gut wall becomes TOO permeable--known as leaky gut-- toxins from your foods, the environment, and disease-causing bacteria now have an "open door" to seep into your bloodstream and ignite inflammation in your arteries.

And a leading cause of a leaky gut wall is SUGAR!

Sugar feeds the harmful bacteria in your gut, which then overcome your friendly flora and eat away at the gut wall, making it too porous.

Fight back
Here are three ways to help minimize sugar’s effects on your body, and help you recover from any harm it has caused you.

1.  Find alternatives and curb your consumption

Use organic raw honey, organic cane sugar, organic real maple syrup or stevia for sweeteners in moderation, and avoid high fructose corn syrup like the plague.
Drink water instead of soda.  Soda is THE single largest source of sugar (HFCS) consumption in the world.

Concentrate on real foods—fruits, vegetables, meats, poultry, dairy, real butter, legumes, nuts, and seeds.  You will stay satisfied longer and won’t be as tempted to reach for a sweet snack.

And limit your “sugar indulgences” to special occasions like a birthday or a holiday.  Trust me, our heart disease epidemic is not the result of people eating pumpkin pie on Thanksgiving or a piece of birthday cake—it’s the result of a daily onslaught of sugar to the tune of 150 pounds per person per year.

2.  Encourage better digestion

Eat simpler meals to support better digestion and a healthier gut wall.  Pair proteins OR starches (never both together) with vegetables and tossed salad—you’ll likely feel the difference in your digestion immediately!

Also, if you have low stomach acid, take antacids or frequently suffer from indigestion or heartburn, digestive enzyme supplementation can pinch hit where your body needs a little enzyme boost.

       3.  Support your friendly flora

The friendly bacteria in your system help to keep your gut wall strong and non-porous, assist with digestion and keep harmful bacteria under control.

Unfortunately, sugar destroys your friendly flora, so if you’ve been a sugarholic for a while, a full-spectrum probiotic supplement can help rebuild your supply of these helpful good guys.

PS:  You may be thinking, “OK, this is great but what about saturated fats?”

Here’s what you must know:

Your body needs saturated fats for your brain, nervous system, hormones and even your heart to function properly!  They are only a concern if you have WAY too many or the wrong kind.

So go ahead and have saturated fats in healthful amounts—like a 4-5 oz. piece of meat, some butter on your vegetables or scrambled eggs for breakfast.

The truly health-wrecking saturated fat is TRANS-FATS—they are what will guarantee your appointment with the cardiologist (or undertaker), and must be avoided at all times.  Read food labels carefully and avoid margarine and hydrogenated oils.

Hope and healing for eating disorders

One of the most complex and devastating types of conditions that we face today is eating disorders.

Eating disorders present a unique challenge because they are not solely a physical OR psychological condition but BOTH—specifically, a behavioral (psychological) issue that involves eating (a physical event) and the hefty price (both physical and mental) of the resulting severe nutritional deficiencies.

In anorexia, Nervosa's cycle of self-starvation, the person’s body is repeatedly denied the nutrients it needs to function and is forced to slow down all of its processes to conserve energy.

This can result in:

• Abnormally slow heart rate and low blood pressure, indicating that the heart muscle is changing. This also presents a risk for heart failure and death.
• Reduction of bone density (osteoporosis).
• Muscle loss and weakness.
• Severe dehydration, which can trigger kidney failure.
• Fatigue and low energy.
• Dry hair and skin; hair loss.

On the other hand, the binge-and-purge cycles of bulimia can cause the following:

• Electrolyte imbalances that can lead to irregular heartbeats, heart failure, and death.
• Gastric (stomach) rupture during periods of bingeing.
• Inflammation and rupture of the esophagus from frequent vomiting.
• Tooth decay from stomach acids released during frequent vomiting.
• Irregular bowel movements and chronic constipation.
• Peptic ulcers and pancreatitis.

They’re not rare!
Eating disorders are not as rare as you may think.  According to the National Eating Disorders Association, 20 million women and 10 million men in the US suffer from an eating disorder at some time in their life.

Despite their prevalence and serious health consequences, very little funding is awarded for their research as compared to other brain/psychological conditions like Alzheimer’s or schizophrenia.
And get this—the CDC doesn’t even have disease entries for anorexia or bulimia on its website!
But eating disorders are REAL conditions—not a fad, phase or lifestyle choice but a true illness for which people that are suffering need help.

And one of the places to look for help is in the area of certain nutritional deficiencies!
Here are three deficiencies that are recognized as triggers or contributing factors to eating disorders:

The zinc link
During the 1980s the idea began to emerge that certain nutritional deficiencies could play a part in the development of eating disorders when it was noted that the symptoms of zinc deficiency and anorexia were virtually identical:

• Weight loss
• Loss of appetite
• Amenorrhea
• Impotence in males
• Nausea
• Skin lesions
• Malabsorption
• Disperceptions
• Depression
• Anxiety

Since that time several studies have been done that show dramatic improvement in eating disorders when supplemental zinc was introduced.

Vitamin B6
Vitamin B6 helps create serotonin from the amino acid tryptophan. Serotonin is the body’s feel-good neurotransmitter that is linked with happiness. When our serotonin levels drop (as they can with B6 deficiency), so do our feelings of self-esteem.

This can create a dangerous cycle, especially in body-conscious young girls.  As their self-esteem drops, girls tend to see themselves as “fat” (regardless of how slender they may be) and diet vigorously, which in turn even further depletes B6 and serotonin.  Eventually, their serotonin-starved brain can become obsessed by thoughts they can’t turn off or behaviors (dieting) they can’t stop—creating a pathway to an eating disorder.

Omega-3 essential fatty acids
Omega-3 essential fatty acids are crucial to proper brain function, hormone production and neurotransmitter production (including serotonin).

Unfortunately, many people with eating disorders see all fats as fattening and something that must be avoided, thereby further worsening the challenges their brain has to deal with (including anxiety and depression) as well as making themselves susceptible to hormone imbalances and low serotonin levels.

Hope and healing from eating disorders
First and foremost, dealing with an eating disorder requires treatment with a skilled psychotherapist that is experienced with these conditions.  Inpatient hospitalization may also be necessary depending on the severity of the condition.

In addition, filling the gaps with any nutrient deficiencies is a MUST!

Step one is to concentrate on nutritious real foods and avoid nutrient-poor refined carbohydrates and sugars as much as possible.  Also, drinking adequate water is crucial to combat dehydration.
Step two is to seek out helpful supplements:

A full-spectrum multi-vitamin and mineral formula can provide healthful doses of zinc and vitamin B6, and serve as a “safety cushion” of other vital nutrients while the person recovering from the eating disorder is attempting to improve their eating habits.

Omega-3 fatty acids from fish oil supplements are crucial since our food supply is severely lacking these fats that are essential to brain function.  Omega-3 EFAs are also a natural anti-inflammatory which can help counteract a GI tract that may be inflamed due to frequent vomiting.
Probiotics can help ease chronic constipation as well as support a healthier intestinal environment and improved nutrient absorption.

A complete amino acid formula can help restore needed protein to the brain, heart and muscles, especially if the person recovering is a vegetarian or vegan.  Also, vitamin B12 is a must to help restore energy and mental clarity for vegans and vegetarians since their diets are lacking in food (animal) sources of this nutrient.

By addressing both the psychological and physical/nutritional aspects of eating disorders, the level of success of the recovery process can be enhanced dramatically…eventually restoring better health and lifelong healthful eating patterns.

GMO--Genetically Modified Organism or Getting Massively Obese?

Now that genetically modified organism (GMO) foods have been busted as far as the false promise that they are the way to end world hunger (they don’t increase yields or create more nutritious crops) and instead are basically Roundup® on a plate, a quiet shift has taken place that ensures these creepy crops can generate enormous profits.

Because they’ve found their niche--in processed and junk foods!

But alas, the truth is starting to trickle out about these lab monsters, proving once again that it’s not nice to fool Mother Nature.

Here’s the scoop:

Better ingredients, better junk food
Currently, the most widely-produced GMO crops in the US are corn, soy, and wheat.

But it’s not likely that you will see GMO ears of corn in the produce section of your local grocery store.  Instead, GMO corn is primarily used to make high fructose corn syrup—which is in virtually every processed food on the planet, and especially in soda.

GMO corn and wheat are used in snack chips and crackers.

Plus GMO corn and soy are used to make corn oil and soybean oil—the two most common types of oils used in processed foods.

Keep in mind there are no labeling requirements for GMO ingredients—so for instance what you’ll see on a bag of Fritos® is merely “corn, corn oil and salt.”

On a bottle of Heinz® Ketchup the label will show only: Tomato concentrate from red ripe tomatoes, distilled vinegar, high fructose corn syrup, corn syrup, salt, spice, onion powder and natural flavoring.

GMO—Getting Massively Obese?
It remains largely unknown what the long-term health effects of GMO crops will be.

Since GMOs are created by splicing DNA between unrelated species, crossing entire kingdoms of organisms (plant and animal, including viruses and bacteria--yuck), who knows what the foreign proteins from these lab creations will do to our bodies in the long run?

Personally, I’d feel safer eating an old shoe.

But one thing studies are showing is that GMO crops contribute to weight gain, over and above that which would be expected from eating a lot of processed and junk food.

In one study examining the potential health effects of GMOs, researchers from Norway observed two groups of rats--one group was given food made with GMO corn and the other was given food made with conventional corn.

Over the course of 90 days, the rats eating the GMO corn diet grew fatter and consumed more food than the rats on the non-GMO diet.

They also observed that rats got fatter when they ate fish that had been raised on GMO corn--so there's a chain reaction effect!

They also tried the experiment on salmon and saw similar results--fish eating GMO corn grew faster and ate more than fish eating non-GMO corn.

Plus the salmon eating the GMO corn had a reduced ability to digest proteins and experienced immune system changes that didn't occur in the non-GMO-fed fish.

Now, I know people are not rats and fish, but look around you—last I checked, our obesity rate is going up, not down, plus autoimmune diseases and food sensitivities are exploding.

I don’t think that’s a coincidence.

Minimize your exposure!
Here’s how you can help minimize your exposure to GMO dangers:

Read labels
To make sure any fresh produce you buy is not GMO, look at the codes on the little stickers:

• 4-digit code:  Traditionally grown (non-GMO) produce
• 5-digit code:  Look at the first number: 

• If it starts with a 9, it's organic (like the picture above shows)
• If it starts with an 8, it's a GMO

Avoid processed foods
Unless a packaged food is 100 percent organic, you should assume it has GMO ingredients.

The answer here is easy—stick to real foods and avoid the packaged stuff as much as possible.

Buy organic whenever you can
Organic foods by definition do not contain GMO ingredients, so if you want snack chips, cereals or other packaged foods, at least opt for organic brands.

Also try to buy as much organic meat, milk and produce as possible—to not only minimize your exposure to GMOs but also hormones, antibiotics, pesticides, and herbicides.  

If you're on a tight budget and can't afford to go 100 percent organic, here is a good rule of thumb:  If you are going to be eating the entire food, skin included (like with grapes, peppers or lettuce), strive to buy organic.  If you will be peeling the food (such as with bananas, avocado or oranges) conventional is probably OK.

Also, check out local farmer’s markets and Community Supported Agriculture (CSA) programs in your area.

Help your gut bacteria recover
Unless you’ve been diligent about eating 100 percent organic food, chances are excellent your gut bacteria may have already taken a harmful hit from GMOs because of the glyphosate (Roundup®) that they are sprayed with destroys your friendly flora.

In addition to a healthy diet of real foods, supplementation with a top-quality probiotic can help your gut bacteria bounce back and provide their sickness and disease-fighting protection.  

Remember YOU alone are responsible for your health--not biotech companies and food companies.

Don't offer yourself up as a guinea pig, jeopardizing your health while you help to grow their bottom lines.

When it comes to real health, natural is always best.

Why Choose My Plate is terrible diet advice

Since 1980, the US Department of Agriculture (USDA) has published dietary recommendations every five years to guide Americans in how to make healthy food choices.

Unfortunately, the definition of “healthy” is subject to interpretation.  It is not always based on current valid research and science, and can be heavily influenced by BIG corporations—especially the grain, corn and soy industries.

Let’s put it this way—if the USDA recommendations are truly healthy, then why has our rate of obesity more than doubled since they were first published in 1980, with Type 2 diabetes also exploding during the same time period?

A big concern here is that not only do many people blindly accept what they’re being told, but also professionals such as doctors and dietitians rely on this information as sound advice to pass along.  Plus these guidelines are used as a basis for nutrition programs such as school lunches and public assistance meals—situations where people have little or no control over what they’re given to eat.

The summary of the latest installment of the USDA guides is called “Choose My Plate” (prior editions include the “Food Pyramid”) and trust me, making choices like they recommend can leave you anything but healthy.

Here’s why...

Choose My Plate is terrible diet advice

They recommend 30 percent of each meal to be comprised of grains
Although whole grains do provide more nutrients and fiber than refined grains, ALL grains turn to sugar upon digestion.  In addition to making you fat, sugar stirs up inflammation, taxes your pancreas thereby increasing your risk of Type 2 diabetes, feeds cancer, nourishes unhealthy bacteria and yeasts in your gut (which can weaken your immune system function), and is a leading cause of heart disease.

Note that they also suggest half of your grains be whole grains, but so what?  That means the other half is refined, and they ALL add to your sugar load.

They include legumes as a protein source
Although legumes like black beans and kidney beans do provide protein, most people don’t realize that their predominant macronutrient is still carbohydrates.

For example, a serving of black beans provides 15 grams of protein, but 40 grams of carbs.  Compare that to a chicken breast which provides 43 grams of protein and 0 grams of carbohydrate.

Beans are an excellent source of B vitamins, minerals like magnesium and fiber, but it’s important to know what you’re really getting—far more carbs than protein.

They vilify saturated fats
If I see one more “official source” telling people to minimize saturated fats, choose fat-free dairy and avoid butter, I’ll tear my hair out.  Your body needs all types of fats—saturated, monounsaturated and polyunsaturated—each plays a very important role in your health.

About 1/3 of your daily calorie intake should be fats, with a fair representation of each type.
Saturated fats from Nature (such as red meat and real butter, preferably organic) are crucial to your brain and nervous system functioning plus they’re needed for your body to make hormones.
They have been wrongly demonized and implicated as being a primary cause of heart disease over the last several decades due to some outdated, slanted research from the 1950s, but that’s simply not true and our disease statistics prove it.

Although the death rate from cardiovascular disease has decreased from 1 million deaths in 1970 to about 800,000 in 2010, the actual number of people developing heart disease shot up from 3.4 million in 1970 to 5.8 million in 2010.  (Statistics courtesy of the American Heart Association.)

That boils down to a lot more people are getting heart disease, but medications and surgeries are keeping them from croaking.

Here’s an interesting tidbit--the fat that surrounds your heart and on which it relies during times of stress is saturated fat.  That should tell you something.

They don’t point out dangers of polyunsaturated fats
Polyunsaturated fats like vegetable oils are extremely sensitive to heat and form toxic lipid peroxides, carcinogens, and mutagens when heated, so they should NEVER be used for cooking.

The best choices for cooking are stable saturated fats like butter, lard or tallow.

Plus polyunsaturated oils that are packaged in clear glass or plastic containers should be avoided, as oxygen, heat and light can cause the oils to become rancid.

And margarine and spreads are created by heating polyunsaturated oils, so they’re already denatured even on the store shelves.  They are best avoided at all cost.

They have replaced the balanced diet with the balanced meal
A balanced diet is one that provides the nutrients necessary for the body to function as it should and to maintain proper health—incorporating a wide variety of macronutrients, micronutrients, and fiber.

Nowhere is it written that ALL of these foods must be present in EVERY SINGLE MEAL.

As a matter of fact, our typical meals comprised of every type of food under the sun is a major reason why three out of four Americans suffer from digestive issues.

Keeping meals simpler—pairing a protein OR starch (but not both) with lots of vegetables—makes your stomach’s job much easier and can help curb gas, bloating and heartburn.

In addition, fruit must ideally be eaten alone on an empty stomach—not piled in with a bunch of other foods.  Unlike other foods, fruit is digested exclusively in the small intestine, but when its passage to the intestine is blocked by other foods in the stomach, it can ferment and cause gas and bloating.

For more information on proper food pairing for better digestion and making truly healthy diet choices, check out the Great Taste No Pain system.

The bottom line: Eat real food
The more you stick to real foods like fresh fruits (on an empty stomach of course!), fresh vegetables, meats, poultry, fish, eggs, full-fat dairy, butter, legumes, nuts and seeds, the healthier you will be.  Period.

Now that’s an easy guideline to follow!

A must-read if you take PPIs

Oh, it’s a sad day over at Astra Zeneca.

The pharmaceutical giant is facing a lawsuit from a kidney transplant patient claiming that they allegedly failed to warn the public about the potential for the (cash cow) proton pump inhibitor Nexium® to cause kidney problems, including renal failure.

Recent studies, including one published in the highly regarded journal JAMA Internal Medicine, have shown that PPI users are 20-50 percent more likely to develop chronic kidney disease (CKD).

Although CKD can be treated with medications that can help slow the progression of the disease, eventually the kidneys can stop working - resulting in kidney failure, dialysis, transplant or death.

I predict this is just the tip of the iceberg, and a lot more people are going to start putting two and two together.

Sad but not a surprise
I’m sorry if I sound cynical, but what do you expect?

When someone takes a medication that incapacitates one of their body’s natural processes—in this case, the stomach’s production of acid—there is most assuredly going to be a price to pay.

How could there NOT be?

Nothing the body does is “by accident” and using chemicals to disable one of its functions is rolling out the red carpet for disease.

Right from square one PPIs destroy digestion because acid happens to be necessary to break down proteins.  This can lead to gas, bloating, constipation and reduced nutrient absorption.

From there you run the risk of deficiency diseases like osteoporosis and have an increased risk of fractures (a well-known consequence of PPI use).

But why the kidneys?
PPIs have been shown to cause arterial damage.  When they affect the arteries servicing the heart, you have an increased risk of heart attack (which is also one of the documented dangers of PPI use).

Well, if the arteries servicing the kidneys are affected, guess what—kidney disease may become your companion.

Plus another contributing factor lies in the poor digestion precipitated by PPIs.  When your digestion isn’t accomplished like it’s supposed to be, that can lead to excess wastes and toxins building up in your system.

Since your kidneys help filter toxins out of your bloodstream and eliminate them, they get an additional workload the poorer your digestion is and the more toxic you are.

Fix the problem!
If you suffer from heartburn (AKA acid reflux), instead of merely playing Russian roulette and hoping your number doesn’t come up in the deadly side effects lottery, doesn’t it make sense to help fix the underlying problem?

Poor digestion!

Here’s how you can naturally help your body carry out digestion the way it’s supposed to!

Use the power of food
Stick to real foods—meats, poultry, fish, fruits, vegetables, dairy, eggs, healthy fats and whole grains—and stay away from fast food, processed foods, and soda.  Junk foods stress your system, make you toxic and sap your nutrients.  

Avoid pairing animal proteins and starches together in the same meal.  This combination is VERY difficult for the stomach to break down and is a leading factor behind our astronomical rates of acid reflux.  Instead pair meats OR starches with vegetables in a meal—I bet you’ll see a world of difference.  Click here if you need more information or guidance with this.

Use the power of enzymes
Many people have depleted their body’s enzyme resources, and if you don’t have the enzymes for the job, you can count on digestive problems—it’s a given.

This is especially true if you’re a junk food junkie, use acid reducers like Nexium® (yet another consequence of these poisons!) have had gastric surgery or are elderly.

People who are enzyme challenged have gotten tremendous relief from digestive issues by simply giving their body a little boost with a digestive enzyme formula.

Digestive enzyme supplements work alongside your body’s own enzyme resources to help make sure all of your foods are broken down like they need to be—so you get the benefit of those precious nutrients and can say goodbye to the agony of gut issues!

Work with your body—not against it
When you work with your body to help it accomplish that which Nature intended it to—instead of suppressing one its functions—a whole new world of feeling better can open up for you fast.

Embrace the power of sound digestion and all that it can do for you.

To your health,

Sherry Brescia

This disease is exploding—will you be its next victim?

According to a study recently published in The Lancet, the number of adults with diabetes worldwide quadrupled from 108 million in 1980 to 422 million in 2014.

The study didn’t differentiate between Type 1 and Type 2, but most (90-95 percent) cases of diabetes are Type 2, so that’s the monster we’re looking at.

Plus diabetes is no longer just affecting adults.  According to a 2014 JAMA study, the rate of Type 2 diabetes in children rose 30 percent from 2001 to 2009!

Why is this happening?
Although there are many factors causing the mass explosion in diabetes, a few emerge as the leaders of the pack:

Our typical modern diets
Our typical diets which are heavy in refined carbs, sugars and soda create repeated influxes of glucose which pave the way for a stressed pancreas, insulin resistance and ultimately Type 2 diabetes.

Stress
Stress causes secretions of the hormones adrenaline and cortisol, which in turn trigger a surge of glucose into your bloodstream.  Plus when your stress is chronic and ongoing, your stress hormone levels remain high, and therefore so does the glucose level in your blood.

Lack of exercise
Exercise not only helps reduce stress and helps you maintain your weight, but it also increases the ratio of muscle to fat in your body.  The more muscle you have, the higher your metabolism, which in turn helps you burn more glucose.

Statin use
A recent Finnish study found that men who were treated with statins had a 46 percent higher risk of diabetes than men who were not treated with statins.  This is because your liver works very closely with your pancreas in controlling your blood sugar, and statins impair the proper functioning of your liver (shutting down its ability to make cholesterol).

Don’t be a statistic!
Type 2 diabetes is very preventable, and even if you do have it, there is a whole lot you can do to help keep it under control and even turn it around!

Eat for blood sugar control
Avoid refined carbs and sugars as much as possible.  Instead, concentrate on these foods that naturally help control blood sugar:

Legumes:  Legumes are packed with fiber and protein and help regulate blood sugar.

Onions:  Onions are rich in chromium, which is an important mineral to regulate blood sugar.

Tomatoes: Tomatoes are also a good source of chromium, plus they are loaded with antioxidant nutrients.

Red and purple fruits: The anthocyanins (phytonutrients) found in cranberries, cherries, blueberries and similar fruits may help lower blood sugar levels.

Leafy greens and sweet potatoes: Loaded with antioxidant nutrients, leafy green vegetables, and sweet potatoes contain special compounds beneficial for blood sugar balance.

Cinnamon: This spice is a potent antioxidant and helps maintain healthy blood sugar levels.

Walnuts: A great source of Omega-3 fatty acids, they help to encourage proper insulin levels and help lower heart disease risk.

Extra-virgin olive oil: Studies show that extra-virgin olive oil has beneficial effects on blood sugar levels.

Whole grains: Whole grains contain fiber which supports regular bowel movements and blood sugar control.

Limit the booze
Alcohol can cause your blood sugar to drop through the floor (hypoglycemia).  Eventually, this can lead to spikes and drops—blood sugar that’s out of control.
Don’t drink to excess—limit yourself to one or two drinks in a day, preferably with meals.

De-stress
There are many ways to help diffuse stress: Meditation, yoga, journal writing, exercise, massage, counseling, deep breathing, prayer, and seminars.  Do whatever works for you.

Supplement with Omega-3 essential fatty acids
Omega-3 EFAs provide crucial support to your metabolism including maintaining proper insulin levels and are also Nature’s anti-inflammatory.

A top-quality fish oil formula can help ensure your body has a proper supply of this crucial nutrient.

Get regular exercise
No need to get fancy here--even brisk walking is helpful.  Pick an activity you like or can at least tolerate, get your doctor’s OK and do it for at least 30 minutes a day, 4-5 days a week.

Beef up your immune system
Colds, flu, and other infections can send your blood glucose soaring through the roof, and your best protection against illnesses like these is to have a strong and sharp immune system.

When it comes to supporting strong immune health, nothing beats probiotic supplementation.  Your friendly gut flora (which houses 70 percent of your immune system) is constantly under assault from things like stress, medications, pollutants and sugars, so it’s crucial to give your body a daily boost of helpful bacteria.

Take the bull by the horns and reduce YOUR risk of Type 2 diabetes now.

What builds fat & what gets rid of fat

Most people think their body fat is a reflection of how much they eat and how little they move.
That’s true to a certain extent, but there’s more to it than that—because there are forces behind the scenes that are helping to build your blubber supply.
Here are five factors that accelerate fat accumulation, as well as five ways you can fight back.

Five things that make you build fat

1) Getting too many Omega-6 fatty acids
How they build fat:  These are converted into another fatty acid called arachidonic acid, which makes your fat cells divide.

Our typical diets are loaded with processed foods, corn, soy, meat from grain-fed animals and vegetable oils—all of which are heavy in Omega-6 fatty acids.  So it's easy to see how the average person gets way too many.

2) Abnormal insulin level
How it builds fat:  It increases the number of fat cells you have.
Signs that you may have abnormal insulin levels include dark patches of skin in the creases and under your arms, central obesity (fat collecting around your waist or under your chin) and irregular periods.

3) High intake of sugar
How it builds fat:  It increases your blood insulin level, which in turn leads to number 2) above.  It also triggers your fat cells to "pop up" and start making fat from sugar in your bloodstream.

In addition to table sugar, heaven knows sugar is hidden in practically every processed food imaginable and in the truckloads of soda the average person drinks.

4) Thiazolidinediones (a diabetes medication)
How they build fat: These stimulate fat cell division and increase fat storage.  They've also been associated with a higher rate of heart attacks.
If you are on this type of medication for diabetes, talk to your doctor about alternatives.

5) Trans-fats
How they build fat: They encourage the formation of free radicals, damage cell membranes and promote inflammation--all of which lead to fat deposits while impairing the healthy functioning of your cells.

Although the world is catching on that trans-fats are basically a death sentence, they’re still in many processed foods in the form of hydrogenated or partially hydrogenated oils.

Now, in an attempt to recoup the lost revenue from people getting wise to trans-fats, food companies, and fast food restaurants are instead using vegetable oils, but this is no better.  When heated to high temperatures, vegetable oils degrade into dangerous oxidation products which, like trans-fats, can stir up inflammation and increase your risk of heart disease as well as Alzheimer’s.

So you’re trading one poison for another.

Fast food restaurants obviously deep fry at high temperatures, but note that vegetable oils are also heated during food manufacturing, especially when margarine is made.

So don’t be fooled by the “Trans-fat free!” exclamation on margarine labels because it’s still just as deadly.

The flip side
Just as there are factors that build fat, there are some that help your body eliminate it!

Five things that help you eliminate fat

1) Exercise
How it eliminates fat: It reduces insulin levels and various inflammatory and fat-promoting chemicals.

So get your doctor’s OK, put on those walking shoes, dust off that treadmill, sign up for that dance class, hit the gym or pump some iron.  Pick an activity you like and DO IT--at least 3-4 times a week.

2) Sleep
How it eliminates fat: It increases levels of immune system chemicals that reduce inflammation.

Most adults need 7-9 hours of sleep a night, but many aren't getting nearly that much.  So if you're guilty of being a nighthawk, start turning in earlier.

3) Tumor Necrosis Factor Alpha
How it eliminates fat: It reduces your number of fat cells.
Tumor Necrosis Factor Alpha is a small cell-signaling protein that is produced while you sleep.  Yet another reason to get your Zzzzzz's.

4)  A proper Omega-6: Omega-3 fatty acid ratio
How it eliminates fat: Having an imbalanced ratio of Omega-6: Omega-3 fatty acids sends a barrage of mixed signals to your cells, one of which tells them to store fat.  So it's essential to have a ratio between 2:1 and 5:1.

Our typical diets are heavy in Omega-6 EFAs but severely lacking Omega-3 EFAs.  Although Omega-3’s are found in fatty fish like salmon, most of the salmon available are farm-raised and contains high levels of contaminants like carcinogens, PCBs, and pesticides like dioxin and DDT.

So for most people, a quality fish oil formula is the best way to go.

5) Retinoids and carotenoids
How they eliminate fat:  They help reduce your number of fat cells as well as curb your appetite.

Retinoids include vitamin A (in animal fat and meats) and vitamin A precursors (carotenoids) in vegetables.

If your diet is less-than-stellar, in addition to beefing up your consumption of whole foods, a top-notch multi-vitamin formula can help fill in the blanks where you may be lacking in nutrients.

Fight back at fat and win!

Why calorie cutting doesn’t work for weight loss

I had a client who lost 40 pounds on a 1,200 calorie diet, but then she hit a brick wall and her scale froze.

She was surprised when I told her the reason her weight loss came to a screeching halt was her 1,200 calorie diet.

Here’s why—let’s start by taking a look at…

How we’ve gotten fat
Over the past 50 years or so, we have been very efficient at creating overweight and obesity.
Our belief that high-carb, low-fat diets are “healthy” and saturated fat is the devil has created a population of people whose bodies are brimming with glucose, suffering from insulin resistance, storing massive amounts of fat and living their days in cycles of sugar spikes and crashes.

In addition, since sugar is an abrasive, inflammation-stirring substance, inflammatory conditions such as heart disease, cancer, arthritis and autoimmune diseases also continue to be our companions and are affecting us at younger and younger ages.

The chemicals in processed, refined foods play a role too.  Chemicals increase food cravings, lead to water retention and actually cause weight gain.

At the same time, our bodies have lacked the fats that they so desperately need, which impairs our brain and nervous system function, compromises the integrity of our cell walls, creates hormonal imbalances and leads to nutritional deficiencies, especially in the fat-soluble vitamins A, D, E and K.

And of course during all of this, the drug industry has been more than happy to make an array of products available to mask your pain, reduce your blood pressure or blood sugar, lull you to sleep, perk you up, stop your heartburn, make you happy and shut down your immune system.

So we have become a society of sick, over-drugged, overweight, undernourished people.

Why cutting calories doesn’t work
When you drastically reduce calories, at first you will most assuredly lose weight.  It’s a matter of simple math—taking fewer calories in means your body will resort to its own stores for energy.
But then the game changes.

Your body eventually goes into starvation mode, thinking that food has become scarce.  It tries to conserve energy for you so you don’t keel over.  In its efforts to save calories, it increases your hunger and S-L-O-W-S your metabolism.

And that eventually results in many a “frozen scale.”

Now when this happens, what do many people do?

Cut calories even MORE, that’s what!

But that merely perpetuates the starvation cycle and makes the situation even worse.

Don’t cut calories—nourish your body instead!
What matters far more than cutting calories is nourishing your body with wholesome real foods.  This will help reduce your insulin levels, even out your blood sugar and keep you satisfied longer.

Go organic as much as possible to avoid the chemicals, pesticides, herbicides, hormones and antibiotics used in traditionally raised foods, as well as to steer clear of genetically modified foods.
Avoid all highly processed carbohydrates (including soda!) as much as possible—let beans, fresh vegetables and fruits be your primary carb sources instead.

Get healthy sources of proteins--organic meats and poultry and wild-caught fish are your best bets.

And most importantly, DO NOT shun fats.  About 30 percent of your daily calorie intake should be fats, with a fair representation of saturated, monounsaturated and polyunsaturated fats.

Here are some wise fat choices to make sure your body is getting what it needs:

• Good for cooking:  Real butter (both salted and unsalted), lard, tallow, coconut oil, peanut oil, palm oil and olive oil.  These are stable fats that won’t oxidize when heated.
• Good for salads, cold dishes: Olive oil, organic nut oils. 
• Food sources of fats: Red meat, eggs, butter, avocado, nuts, olives and wild-caught fish.
• Consider supplementing: Omega-3 essential fatty acids (fish oil)—because our food supply does not contain the levels of these natural anti-inflammatories like it used to.
• Avoid at all cost:  Trans-fats (commonly referred to as hydrogenated or partially hydrogenated oils), highly processed vegetable oils, margarine.

Another key to weight loss—sound digestion
Another key to successful weight loss is to have efficient digestion, because if your body is not digesting your foods properly, you are not deriving the full nutritional benefit from them and not eliminating wastes like you should.

Keep your meals simple and make your stomach’s job easier.  Avoid eating animal proteins and starches together, because combinations like that are very taxing on your system.  Strive to make most of your meals proteins, vegetables and fats.

If you’re prone to constipation, probiotics can help by repopulating your supply of beneficial intestinal bacteria.  These helpful good guys help you digest carbs and fiber and keep your BMs running along more like they should.

Digestive enzyme supplements can also help, especially if you’re an acid reducer disciple, are elderly or have had gastric surgery.

See what a difference it can in reaching your weight loss goals when you nourish your body and support better digestion!

To your health,

Sherry Brescia

Can we talk about a very touchy subject?

I do karate with a guy whose gas is deadlier than any of his punches or kicks.  We call him “Downwind Dave” and trust me, you don’t want to be behind him in line drills.

But seriously, gas is something we ALL have at one time or another, and it’s actually normal to pass gas about 10-13 times a day.

Most “normal” gas has very little or no odor and is simply the “leftover” gas that your gut flora was not able to absorb during digestion.

But chronic, excessive, smelly gas can be a sign of something else brewing.

If that describes your gas tendencies, then here are some possible reasons why and ways you can help sweeten the air.

Fiber gas
We humans lack enzymes that can digest fiber.

Instead fiber is broken down by the friendly flora in your gut, and during this process, a small amount of gas is usually produced.   But the gas is typically short-lived, and considering all the health benefits of fiber, it’s not something you want to be without!

So if you eat fiber-rich foods like apples, pears, cabbage, oats, beans or broccoli, know that your gas will probably pass quickly. 

But on the other hand, if fiber makes you downright explosive, your friendly flora may need a little boost with a probiotic formula like Super Shield. 

Super Shield can help to repopulate your intestinal good guys and help in their efforts of smoothing digestion, supporting your immune system and breaking down fiber!

Medication-induced gas
One of the most common side effects of many medications is gas. 
These include:

• Aspirin
• Antacids
• Diarrhea medications
• Pain medications
• Diabetes drugs
• Antibiotics
• Antidepressants
• Osteoporosis drugs

If you suffer from medication-induced gas, talk to your doctor about alternatives or natural remedies.

Plus if you improve your diet to help promote better health, chances are good you might not need as much medication in the first place!  (More on that below.)

Food allergy/intolerance gas 
Gas is a symptom (along with cramping, bloating and diarrhea) of eating something that your body has an allergy or intolerance to. 

Gluten and dairy are common offenders here.

A doctor can test to see if you are allergic to any foods, but intolerances can be a little trickier to diagnose. 

If you suspect food intolerances may be an issue, you can try an elimination test to pinpoint what may be bothering you. 

Pick the two or three foods that seem to be most closely associated with your gas and eliminate them from your diet for a week and see how you feel. 

If you feel markedly better, well, there’s a sign for you.

After the week is up, reintroduce the foods into your diet one at a time, separated by three days between each food, and see if your gas returns.

Poor digestion gas
Poor digestion is far and away THE most common cause of gas!

Our typical diets are loaded with processed foods, fast food and complex meals with every type of food under the sun.  Meals like these are extremely hard for your body to break down, and when your foods are not broken down like they should be...

...watch out, because your gas will be deadly.
But you can help support better digestion by avoiding processed and fast foods, and making your meals less taxing on your system.  The Great Taste No Pain health system can guide you here, plus give you a collection of great recipes to try.

In addition, poor digestion can also be triggered by low stomach acid, poor bile output, pancreatic insufficiency and antacid use.

In those cases, an enzyme formula like Digestizol Max can help pinch-hit where your body may be lacking and help get the job done the way Nature intended.

Now that you've taken a look at what may be causing your gas, you know exactly what to do to help keep the air around you smelling much sweeter!

Watch out for the 6 biggest diet mistakes

Here are the six biggest sources of dietary mis-information that have not only not made Americans any healthier, but they’ve added to our rates of chronic disease and our widening backsides.

Mistake #1: Avoid saturated fats to prevent heart disease
Please get this through your head right now: Your body must have saturated fats. 
Saturated fats are needed by your body to protect your nerve cells, produce hormones, keep your cell membranes healthy, help your body assimilate the fat-soluble vitamins A, D, E and K and help your brain and nervous system with transmitting nerve impulses.
The average person needs about 30 percent of their daily calories to come from fats, and about one-third of those should be saturated fats.
Good sources of saturated fats include fats from animal sources (meat, butter, lard, suet, milk, eggs and cheese)--preferably organic, as well as avocados.
What you SHOULD avoid at all cost are trans-fats.  They are the fats that will guarantee a trip to the cardiologist for you.

Mistake #2: Having a low-cholesterol diet helps reduce your cholesterol
Only 25 percent or less of the cholesterol in your body is from your food--your liver and other cells produce the vast majority (at least 75 percent) of it.
The true relationship between your diet and cholesterol pertains to your LIVER.
Your diet has a huge impact on the health of your liver, and it’s your liver that monitors your cholesterol level and eliminates old, worn-out cholesterol from your body.
Plus digestion is key here too.  When you have poor digestion and/or chronic constipation, old cholesterol that your liver is trying to discard can instead get reabsorbed back into circulation and raise your cholesterol level.
The health of your arteries also plays a role.  When you have inflammation in your blood vessels, this triggers your liver to summon cholesterol to the scene as a healing salve.
Chronic inflammation in your blood vessels is frequently caused by high glucose levels resulting from a large intake of refined carbs.  Refined carbs turn to sugar upon digestion, and sugar is very abrasive to your arterial walls. 
So if you’re really worried about cholesterol, ditch the refined carbs and concentrate on healthful real foods.

Mistake #3:  Artificial sweeteners help you lose weight
I can't tell you how many overweight or obese people I’ve met that regularly drink diet soda.
See anything wrong with that picture?
The fact is, the aspartame (aka Equal® or NutraSweet®) used in sugar-free foods may have zero calories, but your body isn't fooled.
When it gets a tease of a "sweet" taste, it expects calories to follow.  And when this doesn't occur that leads to distortions in your biochemistry that actually lead to weight GAIN as well as increase your cravings for sweets.
Stay away from artificial sweeteners at all cost.

Mistake #4: Whole grains are always good for you
Although they are more nutritious than highly refined grains (like white bread and pasta), whole grains are still starches which are converted to sugar upon digestion.
So they can contribute to weight gain and insulin resistance, and also put you in trouble for arterial inflammation.
Although an occasional plate of whole-grain pasta or soup with whole grain bread is fine, the best go-to choices for carbohydrates are vegetables and legumes.

Mistake #5:  Fish is a better choice than red meat
Saturated fats in moderation are needed by your body—and by moderation I mean things like butter on your toast or vegetables or a 4-ounce serving of beef (preferably organic).
Although fish can be very good for you, much depends on what kind you’re choosing.
Farm-raised fish are given antibiotics to stave off diseases that result from inhumanely crowded conditions and are also treated with pesticides to combat sea lice—and whatever is in the fish becomes a part of YOU.
Plus farmed fish has fewer usable Omega-3 EFAs than wild-caught fish and a higher concentration of Omega-6 EFAs.  So it can contribute to an inflammation-causing imbalance of Omega-6: Omega-3 essential fatty acids.
Farmed fish has also been found to have a 20 percent lower protein content than wild-caught fish.
In addition, studies have found that cancer-causing polychlorinated biphenyls (PCBs) exist in farm-raised salmon at 16 times the rate of wild salmon.
There’s no wiggle room here: If you want fish, buy only fresh wild-caught varieties.

Mistake #6: A low-salt diet always helps with high blood pressure
A high sodium diet can lead to increased water and blood volume and drive up blood pressure. 
But just as much of a hypertension concern is too little potassium—in other words, a sodium/potassium imbalance. 
Sodium and potassium work together as a team in the “sodium-potassium pump” which helps control calcium levels in your cells. 
But when you have too little potassium, this pump doesn’t work properly.  That can drive up cellular calcium levels which can cause the smooth muscle cells in your arteries to contract, driving up your blood pressure.
So while it’s wise to avoid processed foods (which are the leading cause of excess sodium in most people’s diets) at the same time, don’t forget about potassium. 
Dietary sources of potassium include: Greens, spinach, winter squashes, cantaloupe, Brussels sprouts, green beans, tomatoes, broccoli and carrots.