Teaching you how to achieve superior health, leanness and performance.
January 26th, 2012 Milan
What really causes heart attacks? Majority of very smart people will tell you immediately and they are partially right, that heart attacks are caused by eating too much of saturated fat, not exercising enough, eating cholesterol rich foods like eggs, eating trans fats, drinking too much coke and eating too many cookies.
Inflammation and heart disease
Yes, not exercising enough, eating bad diet and drinking soda are very bad for your heart and they will eventually cause the hart to fail working properly. But the main reason, why heart attacks happen is inflammation. Inflammation in our bodies creates great conditions for heart disease.
There is always certain level of inflammation in our bodies and it is ok. When your knee hurts, when your tooth hurts, when you cut yourself, fighting a flu or when you brake a bone. However our body is able to deal with this kind of inflammation just fine. The main problem is the extra inflammation we are causing to ourselves.
If this extra inflammation is the main reason why heart attacks eventually happen, and it really is, than we have to find out what creates this extra inflammation and avoid it.
4 main causes of inflammation in our body:
Poor diet – mostly sugar, refined flour, processed foods and trans fatty rich foods.
Lack of exercise
Too much stress
Toxins in environment such as mercury and pesticides
Low energy and inflammation
Do you feel tired and out of energy often? While part of it might be your overall motivation and enthusiasm, part of it is certainly inflammation in your body. Inflammation that is caused mainly by your diet and overall activity level.
I am by nature very motivated and enthusiastic person. I don’t even know what the bad mood means. I seem to be always in a good mood. Unless you pull the plug and drain the ocean, you can always, and I really mean that see me smiling and enjoying every moment of my days. But the last Saturday I didn’t get to have my fun surfing workout and I ate some crappy Indian food. And you certainly didn’t want to be around me at all this day. I was in a bad mood, with the foggy mind, tired and I was barking on everybody like a mean dog. It really made me realize, how important these two things are – physical exercise and perfect diet. They can really ruin your day, if you don’t take them seriously.
6 ways to fight extra inflammation:
1. Eat whole foods – high fiber mainly plant based diet, rich in fruits and green leafy vegetables with optimal protein consumption coming mainly from small fish like sardines, wild salmon, mackerel, anchovies, eggs, chicken, turkey, tofu and some whole dairy products like probiotic buttered unsweetened milk, white yogurt and cottage cheese.
2. Eat healthy fat – monounsaturated fats like olive oil, all kinds of nuts, avocados, omega 3 fats that mainly small fish contain. You don’t have to be afraid of saturated fat, just don’t go overboard, eating too much of it. Those naturally occurring in dairy products, and animal products if not over consumed are not inflammatory to your body. Avoid trans fats.
3. Regular exercise – mounting evidence shows that regular exercise has huge anti inflammatory effect on our body. Regular exercise strengthens your cardiovascular system, improves immunity system and reduces stress among many other benefits. That makes it a strong inflammation fighter.
4. Relax – don’t pick up many more responsibilities in your already demanding job. If it’s required, than just quit! If you can’t afford to quit, than rearrange your life, so leaving you stressful demanding job, you already hate is an option. And actively relax by hanging out a lot in nature and taking frequent breathing breaks.
5. Eat some natural probiotics for your gut – eat some probiotic rich unsweetened dairy like kefir, buttered milk, cottage cheese, yogurt. Non pasteurized Sauerkraut and some pickles are rich in probiotics too.
6. Stay away from chemicals – toxins are all around us. Try to avoid them. One of the best way to avoid toxins is not to buy new stuff like cars, houses, furniture, toys, toxic carpets and flooring or just buy everything made with natural ingredients. The new stuff out gasses toxic gasses for few years. When you get 3 year old used car, all the outgassing already happened and you don’t have to breath those toxic chemicals.
What really causes heart attack?
No, eggs don’t cause heart attacks. I eat about 20 of them per week and so should you. Egg is the power food. Not even trans fats cause heart attacks. The inflammation that happens in your arteries mainly because of processed poor diet and lack of exercise does cause heart attacks.
Excessive insulin production and sugar spikes from eating sweetened and white flour loaded foods create the highest, most dangerous inflammation in our bodies. This inflammation damages arteries where fertile condition for plugging happen. And heart attack becomes unavoidable.
When you exercise regularly and intensively you are helping your own pancreas manage these sugar spikes by improving insulin sensitivity. And that is a huge anti-inflammatory factor. Add perfect diet to it and you will become the person that is not supporting statins selling pharmaceutical companies with healthy cardiovascular system.
Toxins in your environment and stress will not have very much effect to your body inflammation if you do those two things right – exercise regularly and eat healthy unprocessed diet free of sugar and rich in vegetables and fruits. They both make your body to calm down and rest more effectively so you are not overstressed. Plus they create an environment for your body to successfully deal with these toxins. My heavily smoking grand father was the perfect example of this. But if you don’t do those two highly anti-inflammatory things right, toxins in your environment and too much stress will magnify the inflammation in your body.
So basically, if you are overweight sedentary person with poor diet, your body is on fire all the time. Inflammation is there to stay unless you change your lifestyle radically. What is causing heart attack is not really that interesting to you. Why? Because deep down you already know what is causing it. But you are not willing to give up the good stuff – the couch, chips and coke and cookies. Anyway, you will be facing some near death situation probably not that long from now. If you get out of it alive, than you might change. Good luck!
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January 19th, 2012 Milan
You can be the richest person in the world, who made the smartest money investment decisions, but all that riches will be worthless to you if your doctor tells you that you have 6 months left to live, because of the terminal disease.
We chase wealth, money, materialistic stuff, big houses, luxury cars, exotic vacations. And we are willing to work very hard to get these stuff. And if we don’t get them, we become unhappy and depressed.
We often think, that our health is given to us. We thing that being healthy comes naturally and automatically in our life’s. So we often choose to ignore it. Until we loose it. And than, and only than, we realize, that everything else becomes worthless to us if we can’t get our health back.
The smiling fit trash picker, that constantly moves to haul garbage bins from up and down the streets in the morning in your neighborhood is investing smarter than rich overweight executive watching stock charts, sitting on his but all day and making profitable transactions.
Often times he doesn’t know it, but he is investing in his health. He comes home exhausted from all that physical work, he sleeps well and probably eats well too, because he knows he will have to work very hard the next day again.
His blood pressure is fine and he is most likely going to live long and healthy life. Even if his bank account is not growing at all, he is investing way smarter and better than the sophisticated investment overweight, overstressed, over sugared investment genius.
Think about your health as the best investment in the world, and it really is the best investment. It will make you put things in a little better perspective. We spent too much time obsessing about things that in larger perspective don’t matter much and too little about things that matter a lot – our health.
Posted in Health and fitness | No Comments »
January 11th, 2012 Milan
Why should you be interested in foods richest in vitamin D? Foods richest in vitamin D are natural source of vitamin D. And vitamin D is quite a big immunity booster. While there are a lot of vitamin D supplements, I prefer natural form and so should you.
Foods richest in vitamin D are especially important to eat in winter time when there is not that much sun outside. Sun exposure is the most natural form of vitamin D creation in our bodies. But some foods are equally effective in increasing vitamin D levels in our blood in winter time.
Many times, you just need to close your eyes and nose and shuffle them through your neck down to the stomach. That’s how distasteful they can be for some people. But you can get used to eating them after a while and they can become very delicious.
I can’t live now without my crunchy, full of bones wild sockeye salmon can and can of sardines several times per week. And I used to hate foods like that. I really learned to enjoy them and so should you. I even took once opened can of salmon to the movies and really enjoyed it. Everybody else around was eating their popcorn and sipping their cokes.
I also consider my high immunity system of being the consequence of my highly naturally occurring vitamin D foods consumption. I don’t know to what extend vitamin D supplements are effective, but I am convinced, that real foods are much more.
By any means add supplemental vitamin D to your diet if eating cans of sardines and bony salmon seems like impossible task to accomplish. But I encourage you to go and learn to consume the real stuff as much as you can. Getting your vitamin D this way is certainly more beneficial.
Foods richest in vitamin D
Fish oil, cod liver
Herring Atlantic in olive oil
Catfish wild
Salmon, sockeye, canned, drained solids with bone
Salmon, pink, canned, drained solids with bone
Steelhead trout, boiled and canned
Halibut from Greenland
Pickled herring
Firm tofu
Sardine pacific, canned in tomato juice or waited, drained with bone
Mackerel Atlantic.
I never get sick. I basically eat sardines, herring, mackerel or salmon from the can almost every day. I basically smell like a fish which used to bother my dates, but than they got over it.
I also hang out on the sun a lot, which means everyday a lot. I am lucky, that I live in California, work mainly outdoors and all my hobbies are sports outside like playing tennis, soccer, surfing, bicycling. Yes, sun exposure is another great source of vitamin D.
Foods richest in vitamin D are just a band aid for bleeding artery.
Foods richest in vitamin D will help you reach optimal amount of vitamin D in your body and it will make you generally healthier. But don’t expect wonders if your lifestyle is nowhere close to ideal. Ideal means, working physically enough in your day, everyday, you can also call it exercise, and eating unprocessed diet free of chemicals.
If you don’t live like this, extra vitamin D will not save you. Especially the one in a pill form. That canned herring will at least give you a healthy dose of protein, you won’t find in the pill. And if your protein is coming mainly from pizza, energy bars and buffalo wings while enjoying your 4th beer, than that vitamin D pill will not have much effect on your overall health at all.
Foods richest in vitamin D will improve your health to the certain level. Yes, they are important to your overall health, but they are only a little part of it. The goal to introducing these foods to your diet is to perfect your health even further from already good health. The good health you deserved by perfecting your overall diet and putting physical effort – exercise in your everyday life. So the goal is to not hide behind these foods as all health problem solvers, but as a doing every little maximum you can to improve your health even further. That’ all I wanted to say today. It’s stinky sardine time now!
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January 5th, 2012 Milan
We all want to be attractive and we always want to know how to become more attractive. We would pay anything to become more attractive than we are now. I am not different. If you possess some product or service that will make people turn around on the street to just look at me, because I look amazing, I want it. Just don’t offer me special all natural wigs. They don’t work. I already tried it.
We all can be very attractive. It takes a lot of work, but it is possible to become very attractive person. It doesn’t matter how ugly you are when you are just starting.
Many people give up on their attractiveness pursuit half way through on their roads. And they become very happy with just what they are. And that’s very unattractive.
Depak Chopra said that, the secret of attraction is to love yourself. Attractive people judge neither themselves nor others. They are open to gestures of love. They think about love, and express their love in every action.
While I absolutely agree with Depaks statement of attraction, I think he forgot to ad a physical part of ourselves – general fitness, health and energy. I am certain he mentions it somewhere later in his publication.
I agree, that being attractive doesn’t start with physical appearance. And mental qualities like kindness, intelligence and inner love are more important. And inspire of what I just wrote, they are not. And I will explain that later.
The kind, generous, intelligent, overweight, loving couch potato is not attractive.
Physical side of us is very important to add to our overall attractiveness. If your body is ill, overweight, inactive and sick, I don’t care how kind and generous you are, how much you love yourself and others, you are not attractive. Let’s not kid ourselves here. Attractive people, the ones we are getting our neck twisted when we see them on the street, look physically fit and healthy. And there is certain high energy aura around them.
Now, a lot of people will hate me for what I am about to write next. If you are generally nice person, you are kind, intelligent, loving, always helping others and you are incredibly generous and your body suffers from lack of exercise, bad diet and sedentary lifestyle, you are not only very unattractive, but also very selfish too. Yes, you are unattractive, lazy, selfish person.
Why? Simply because, if you were fitter, healthier and took better care of your body, you would be even nicer, kinder, more loving intelligent person, that could help even more people. Why are you holding on those qualities back? I have only one answer to that. You are selfish and lazy and stuck in your - I am already a very nice person world.
We can play nice crafty games with ourselves. Like: I am nice, intelligent, kind and smart person, I love myself and I think I am doing everything right to be attractive. OK, I usually eat garbage food and enjoy couch time with legs up quite often. But, I have very likable and attractive inner qualities. How dare somebody to criticize me?
In my case, I could improve my own attractiveness by being more in service to other people. Instead of helping a friend in need the other weekend I choosed to go surfing instead and have fun. That wouldn’t be as bad if I did it occasionally, but I do it all the time. I don’t care that close friend needs my help when it’s fun surfing time and I rather choose to hang out on the beach instead. Of course, that makes me unattractive and selfish and many times downright ugly.
And I will hopefully some day try to improve that. But I don’t see it coming soon. Passing a nice day on the beach is simply too much to give up for me right now, even if that would make me more attractive overall. I am willing to pay that price. Feel free to call me if you need anything on Saturday morning. I will most likely delete your message before even hearing it. You might get my voicemail saying: Hi, you’ve reached Milan. Don’t bother me, surf’s up!
And of course, that’s very unattractive. Yes, I struggle with it and it bothers me, but I learned to live with that, the same way sick couch potato learned to live with being overweight, tired and unhealthy.
The point is, you can always become more attractive. The question is: Do you really want to? And for many people it is not worth the effort. Please, don’t become one of them. This world is already very full of unattractive people. I am going to try, to skip my surfing next time somebody needs my help, to become a right example of being the person who strives to become more attractive. Anybody want’s to join me surfing? I can be very helpful teaching you to catch your first wave 
The true attractive people. Hint: You can be one.
I know very physically fit beautiful, attractive people, that are also very generous, intelligent, smart, kind, loving, self confident and pushing themselves even further to achieve even better physical strength, endurance and overall energy that comes with it. These people are attractive. Yes, they posses those inner qualities that attractive people need to possess, but on the top of it is their incredible physical fitness, health and energy. So, if you are a nice person and people love you for your inner qualities, maybe it’s time to look at your physical side too.
Becoming more attractive.
Physical qualities matter. And they matter a lot. If they didn’t, than desperate housewives wouldn’t cheat on their husbands with their personal trainers and pool cleaning boys.
Did you hear husbands and boyfriend what I just said. It doesn’t matter how kind you are and how intelligent you are or caring. If you are not physically fit, you are not attractive. And your wife will probably dump you sooner or later. Watch out!
Of course, even if you are physically fit and you are a jerk, you are not attractive either. You are simply a fit dumb, selfish unattractive body of muscles that just stays in everybody’s way. And people will find that out sooner or later.
The most attractive people have the whole package. They look fit, they are healthy, they are self confident, intelligent and genuinely nice and kind and yes, they love themselves and they have every reason to do so.
Attractive doesn’t mean good looking. Not at all. There are so many good looking unattractive people in this world. Attractive means, that you are trying hard to be attractive, that it really matters to you. And you didn’t give up on becoming even more attractive.
It doesn’t matter how old you are. People often assume, that when they get older, they stop being attractive. This is of course not true at all. I remember asking 63 years old very attractive aerobic instructor out when I was 23 on college, because she was more attractive than the entire long legged cheerleader group in our athletic school full of barbie-like looking blonds, that were all dumb like a telephone post. She would eventually turn me down, because she had this 37 year old boyfriend than was way more attractive than I was. Later on I found out, that more guys from my class tried to ask her out, but they were also not successful.
Attractive people attract attractive people. Ugly, unattractive person doesn’t even notices attractive person. Often, he doesn’t even know, what’s attractive. That’s why you often see very unattractive couple sitting in Burger King enjoying their dinner together. They are happy together. They don’t put pressure on each other to become more attractive. They already gave up. And that’s very sad.
So, to be become more attractive, work more on being even nicer, even more loving, and yes, love yourself more, be even more generous, more self confident. But don’t forget that physical part either. You are not attractive, unless you are healthy, fit, with lots of energy to spare and I don’t care how much you love yourself and others. Get to work. Get more attractive.
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December 29th, 2011 Milan
I would rather die by being completely eaten by Great White Shark surfing Asilomar beach in Monterrey, than dying on some serious health issue like heart attack, that is closely related to pre diabetes or type 2 diabetes.
Why?
Because in first case, there is simply nothing I could do to prevent hungry shark to attack me. I am surfer and I love the sport. And in spite of many people freaking out about sharks and how I should pick other sport to do, I will keep surfing. Even if that means that I will become a part of a food chain some day.
But, dying of a consequence of pre diabetes and type 2 diabetes frightens me. There is simply a lot you can do to prevent the disease and cure it too. If I die of a consequence of an heart attack, because I was overweight, inactive and ate poor diet, you can go ahead and write on my thumb stone: Milan Stolicny – 1977 – 20?? LOOSER!!! I will make sure, I will mention it in my will too.
There is a lot we can do to prevent pre diabetes and cure type 2 diabetes. The sad thing is that pre diabetes and type 2 diabetes are on the rise. I don’t want to suggest to people to update their own will, because there are a lot of people out there that simply don’t know what to do. Lack of information in these case is deadly. And, I am sure that majority of these people would change if they only knew. Or at least I am trying to be optimistic about it.
Knowing what to do and applying it in fight against pre diabetes and type 2 diabetes is the key. And we can only solve this problem one overweight, over sugared, inactive person at the time. Are you one?
More about pre diabetes and type 2 diabetes and how to prevent them:
The best diet for preventing and curing Type 2 diabetes is the diet where every meal includes lean protein and fat, replacing some carbs and slowing the absorption of those remaining.
Fat makes you feel full in a way, a lean protein, such as fish, and a salad alone won’t.
The carbs you consume have to be mostly from fruits and vegetables.
Protein not used to build muscle, turns into a glucose in the body. That’s why eating some healthy fat with every meal is very important. It slows the absorption of glucose to the blood stream.
The best way to start your day? Every day? Eat eggs. Egg is the best food for diabetics.
Eat avocados, peaches, plums, cantaloupe, spinach, cucumbers, tomatoes, celery and other fruits and vegetables.
Almonds and walnuts are the best nuts for diabetics, or those who are trying to prevent it. Which is all of us. Eat nuts!
Eating all meats like turkey, chicken, steak, beef is ok for diabetics.
Eat all fish like Salmon, Halibut, Sardines, Cod and others.
Mozzarella and ricotta cheeses are the best.
Almond butter and peanut butter are great. Choose the right ones do.
Cottage cheese, humus, are great choices.
Drink only unsweetened beverages like herbal teas, water and coffee.
Drink wine in moderation.
Avocado may give eggs a run for their money as the king of anti diabetes foods.
Avocado – 22 grams of very healthy fats, 3 grams of protein and 13 grams of carbs, 10 of which are fiber.
Your carbs should come from the highest fiber sources, like dark green vegetables.
Epidemiological studies find that people who drink 6 and more cups of coffee a day, have a 50 % lower chance of developing diabetes than those who drink only a few cups a day or less.
There are people who are thin and yet metabolically unhealthy. They can have a vascular disease that’s linked to an insulin problem, not to a fat problem.
People with high blood sugar levels tend to be forgetful, anxious, aggressive, moody, tired, and unable to concentrate.
Doctors are like, “here is a pill, and another pill and another pill.” They don’t ask, “What are you eating?”
What’s scary is that our high sugar meals and increasingly stressful lives are exactly the one-two punch needed for reactive hypoglycemia to skyrocket. This trend has the potential to create a whole new class of diabetics, the outwardly fit looking, inwardly ill.
Diabetes has always been a disease of overweight, but it’s morphing into something additional now – skinny people.
Once you decide, that your heart, kidneys and limbs are worth more than hamburger buns, French fries and glazed doughnuts, you’ll do more than avoid complications. You may find yourself in best shape of your life.
Don’t think of this as the end of your best days, those are still coming your way.
My last words on pre diabetes and type 2 diabetes are: They are highly preventable with lifestyle. Exercise intensivelly regularly, eat whole natural diet low on sugar and carbohydrates. Enough said.
Posted in Prevention | No Comments »
December 26th, 2011 Milan
Why is it, that people would rather live with a thought that they can die anytime suffering fatal heart attack, than seriously attacking their problem of inactivity, poor diet and being overweight?
I actually know some people, that don’t want to hear the risks of being the candidate for a heart attack. They know somewhere deep down, that they are, but they want to forget it.
Don’t even try to remind them, that they should loose 20 lb or that they should be doing some intervals or, that croissant they had for breakfast is messing up with their body’s hormonal systems, causing sugar levels to fly up and down, causing inflammation inside their arteries. You will upset them and they will get angry. They don’t want to face the reality. They want to live a lie about their health.
Visiting gym regularly and lifting weights, running outside, bicycling, playing tennis, hiking, eating healthy sugarless diet and being lean and fit actually brings an incredible amount of joy and quality to a persons life.
Beside all the health benefits, active, lean, healthy eating people get to hang out with other attractive people. They are generally happier and have much more positive outlook on life. The outlook on life when you’re fit, active and healthy is much nicer and happier than the ugly picture of the death on the beginning of this site.
Is living longer, healthier and happier, more valuable to you than 2 cans of coke, a doughnut or a frozen yogurt?
Would you rather sweat from some physical exercise every day, than get your leg amputated, because of a consequence of high sugar levels in your bloodstream?
Would you rather loose those extra 20 pounds of weight, than get a stroke and become blind?
You would be downright dumb if you wouldn’t. But, you have to face your own reality and do something about it. Don’t forget about it and don’t hide, because death will find you sooner than you want her to!
More about type 2 diabetes, pre diabetes and how to prevent and cure it:
Wast majority of health problems start with elevated levels of sugar floating in our arteries and with the insulin resistance.
Your doctor probably knows next to nothing about the latest in exercise science.
High intensity interval training generates not only major cardiovascular benefit, but also improvement in blood sugar levels, than steady cardio does, like walking or running at the same pace.
The intense contractions that fatigue muscles in activities like interval training and intense weight lifting, really break down carbohydrate stores in muscles. The muscles than become much more responsive to insulin as they attempt to replenish these stores.
Unfortunately, the prevailing diabetes guidelines focus on moderate aerobic training, such as walking, housecleaning, gardening.
You are going to need to do more than push a broom to sweep away or prevent diabetes.
Clearly, diabetes is one of the biggest risk factors for cardiovascular disease. This is what diabetics usually die of.
Along with a low carb eating plan, a gym membership is the most potent antidote to type 2 diabetes.
Weight loss helps glucose control and insulin sensitivity, and exercise helps with weight loss.
Exercise improves insulin sensitivity even without weight loss.
Looking for the cure or prevention for type 2 diabetes? This is it: Intensive, vigorous, hard exercise.
Injury prevention is critical. If a diabetic or pre diabetic blows out a knee or hip doing something incorrectly in the gym, than they can’t work out. And if they can’t work out, they won’t remain healthy. This is life-and-death matter.
In exercise as prevention or cure for diabetes, consistency is the key.
Establish a base fitness level and improve from there. You’re building a sweat equity against diabetes because of long term conditioning effect.
How much physical activity do you need? When you are on low carb diet, it allows you only so much glycogen storage. When it’s gone, you’re done. You may need 20, 40 or 60 minutes. Your body will tell you. Make sure, you’re listening.
In exercise, trade duration for intensity at least 3 times per week for best prevention and cure against type 2 diabetes.
Burn 500 calories on the treadmill without replacing them and your insulin sensitivity jumps 40%. And that’s exactly what you want if you’re trying to prevent or cure type2 diabetes.
Remember, too much insulin can damage arteries and will stimulate cancer cell growth. The more insulin sensitive that tissues are, the better.
Don’t drink heavy carbohydrate drinks during and after workout. There’s been this idea that if you don’t drink carbohydrates during exercise, you won’t be able to finish your workout. So now, people won’t go anywhere or do anything without a sports drink or an energy bar. Do you need all that stuff? The answer is certainly no.
Exercises biggest impact on type 2 diabetes, comes from its effects on the energy metabolism of the large skeletal muscles: quadriceps, hamstrings, gluteus – thighs, pectorals – chest, latissimus – back and deltoids – shoulders. Collectively, they have the capacity to keep excess glucose out of the blood stream and taking pressure of the heart too.
One way diabetes damages the heart is through a condition called ventricular diastolic distinction. It’s the most common feature of the diabetic heart.
Swallowing a pill is easier than exercise. But it doesn’t work by far as well as exercise.
Resistance training equals aerobic exercise at improving insulin resistance and glucose control.
Weight training offers a bonus to the pre diabetics: it burns fat and builds muscles.
Exercise creates more muscle tissue and insulin receptors, improving the absorption of glucose into muscles. They suck it up like a sponge.
Muscle tissue is where the glucose should be, not floating in your blood or being converted into fat for lack of glycogen storage space.
As muscles absorb all that glucose, the pancreas gets a huge relief. It doesn’t have to pump as much insulin in trained person as it does for untrained person.
Type 2 diabetes is a lifestyle disease, one that can be prevented and even reversed by exercise.
Pre diabetics and diabetics should exercise frequently, consistently, intensely, but not endlessly. Get in, hit it hard and get out.
Treat exercise like you would a prescription drug. Your life is at stake.
Once hunger arrives, your brain, in search of a quick sugar fix, will make you reach for the last thing you should have at that moment. Leave that bread in restaurant on the table.
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December 21st, 2011 Milan
The key in fighting type 2 diabetes is to apply a direct solution to the problem. And this solution is available to everybody. Every problem usually has a direct solution. The problem with direct simple solutions is that, they are so straightforward, that we don’t see them. We look for other, more complicated solution that don’t usually work.
So I want you to use this straightforward, direct solution to prevent and cure type2 diabetes. The solution is in substantially improving your diet and in increasing your physical performance by exercising regularly.
Yes, it is that simple. And yes, diabetes is on steep epidemic rise. People don’t apply this simple solution. And it is the only solution that really works against type 2 diabetes. Pills are just a temporary patch.
Eat better by cutting your carbohydrate and sugar consumption. Better, eat only fruits and vegetables as your carbohydrates. I have been promoting this kind of diet for a while now simply, because it works.
Don’t exercise to stay thin, exercise to increase your overall physical performance. That means not only walking or gardening, but adding intensive intervals like speed walking or sprints.
If you get out of breath, if you sweat, if your muscles burn so you can’t lift anymore, you are increasing your physical performance. And that will eventually save your life.
Being thin doesn’t mean you are healthy, if you’re weak. There are thin people with pre diabetes and severe heart disease. Being physically strong and fit is rarely connected to heart disease. Add to it a low carbohydrate diet based mainly on fruits and vegetables as carbohydrates and you become invincible.
Some more interesting notes about pre diabetes and diabetes follow:
There is some (very little) evidence, that cinnamon can help lower blood sugar. So ad some cinnamon whenever you can to your food.
But without diet and exercise doing the heavy lifting, trying to control diabetes with cinnamon is like trying to extinguish a forest fire with a squirt gun.
If you eat 2 hot dogs, wash them down with a coke or beer, maybe have some potato chips or some potato salad on the side, than your body will need a firehouse to pump out enough insulin to wash all that sugar from your blood into cells. The problem is, we all do it.
Dannon All Natural Yogurt sounds healthy. But the product includes HFCS and modified cornstarch, all part of 19 grams of sugar lurking underneath the foil.
The difference between spaghetti and whole grain spaghetti is negligent. They are both loaded with carbs the same way.
Fruit juices are the real sugar shocker. They are loaded with sugar. The store interior and marketing shtick makes these drinks seem like a healthy alternative to soda.
Wine is approved item on low carb diet, which is a good thing, since many other indulgences are off limits. The carb count is about 3 grams per 4 ounce glass of red, and 2 to 5 grams for the same amount of white. Even if 2 glasses of chardonnay produce 10 grams of carbs, that still beats the 78 grams of sugar in two cans of Coke.
Drunk in moderation, wine can reduce stress. It is powerful relaxant.
If you are doing everything else right, and you’re having a few cups of coffee in the morning and a glass of wine with dinner, you’re on the right track.
Adding fat to cabs actually slows the subsequent absorption of glucose into the bloodstream. The more fat added to the meal, the greater the reduction. So, if you must eat a baked potato, put a slab of butter and bacon bits on top rather than eating it plain. Most diabetics think the opposite is true because they’re told to avoid fat.
Carbohydrates consumed alone are very quickly absorbed. That’s bad for sugar level spikes.
Add fat to your carbs. For best and slowest transformation of glucose into the blood stream, ad protein and fat to your meal.
Nuts have uniquely beneficial effects on blood sugar.
Nuts contain protein, fiber and monounsaturated fat – all of which slow the absorption of glucose into the bloodstream.
Nuts lower heart disease risk by lowering levels of bad cholesterol.
A handful of walnuts or almonds can become part of any meal, whether eaten like popcorn or tossed onto cottage cheese or salad.
Fiber is particularly potent weapon against high blood sugar – despite being a carb, technically. Since fiber is indigestible, the body doesn’t metabolize it as it does other carbs. Fiber is neither turned into glucose nor absorbed by the bloodstream.
Fiber decreases the absorption of anything consumed with it.
If you drink a glass of apple juice, the sugar will be absorbed quickly. However, if you eat an apple, sugar will be absorbed much slower.
Unfortunately, food processing tends to remove fiber.
Everybody should consume at least 25 grams of fiber everyday.
Low or no carb protein powder is great addition to low carb diet.
Because food isn’t what it used to be, supplements like protein powder is oftentimes better choice than pizza, burger or some other heavy on carbohydrates restaurant meal.
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