East West Information

I am struck by how many people have weighed into Wheat Belly social media with expressions of gratitude: gratefulness for finally having found a sustainable way to lose and maintain weight loss, of not struggling with hunger, of having magnificent health restored, of being freed of pain and prescription medications, of rediscovering feelings of empathy and connectedness to other people.

Carl shared his wonderful Wheat Belly experience detailing his health and life transformation:

“Feeling thankful.

“July 2017 248 lbs and November 2019 178 lbs.

“Although I lost most of the weight using a different WOE (calorie resriction and exercise), I was having a hard time maintaining the weight-loss. It seemed that every time I put anything into my mouth I would gain a half a pound or a pound or two. I had also lost a lot of muscle mass and looked emaciated (I was down to 172lbs). Some even said I looked like I was sick. I was also having a hard time getting rid of the visceral fat around my belly.

“I came across the Wheat Belly book while I was researching sustainable weight loss. I decided to initiate the Wheat Belly WOE in April of 2019. I also started making and consuming the L.reuteri yogurt. The Wheat Belly WOE started to yield results over the next three or four months. I gained weight at first and I was a little concerned but I think it was my body resetting my metabolism. The immediate effects we’re definitely connected to bowel flora and those results have been amazing. I continued the same workout routine that I was doing prior (actually less) but this time the results were different. My muscle mass increased over an inch on my biceps, neck, calves and thighs while my belly (visceral fat) decreased by 4 inches (gained 6lbs of muscle). I also noticed that I wasn’t starving (I would become ravenous at times) like I was on the other diet and actually ate almost double the calories per day. My stamina has increased and my mind is clearer than it’s been since my twenties (I’m 59). I feel more empathy towards others and even find myself caring more for people in general. I also had pretty severe arthritis in my finger joints. Since April 2019 the pain has decreased significantly. I don’t think it will ever totally go away because some of the damage to the joints is permanent. I was also having PACs and PVCs (premature arterial or ventricular contractions) severely up until a few months ago. I mentioned it to Dr. Davis during one of the Undoctored Inner Circle meetings. He suggested that I try the Magnesium Water recipe. I started the very next day and within 3 days the PACs and PVCs were gone and to date haven’t returned.

“I have bought and shipped the Wheat Belly book to several of my friends and acquaintances and some of them have adopted this way of eating. There are others that are skeptical but since I’ve maintained, some are starting to come around. Besides the healthy benefits I have learned to enjoy cooking. I may buy Dr Davis’s latest book for some of my friends and relatives for Christmas this year.

“I am thankful and I wish everyone a Happy Thanksgiving.”

If you are new to the Wheat Belly lifestyle and would like an all-in-one resource that combines the complete program, you can now find it in the new Wheat Belly Revised & Expanded edition.

The post Carl’s Wheat Belly Thanksgiving wishes appeared first on Dr. William Davis.

Tis the season of giving and expressing gratitude to those you love, including yourself. But, let’s be honest… how often do you really take time to express your genuine gratitude? For most of us, thankful thoughts arise but then vanish with busy schedules that life demands.

Now that is it Thanksgiving, let’s celebrate this day as a reminder of how lucky we are to be given life, freedom, and each other. As Pitbull says in a song, “Everyday above ground is a great day, remember that!!” So think about what you are truly thankful for, be generous in your everyday life, and be grateful for the people and things that have made an impact to you.

OWNING GRATITUDE

Gratitude will improve your life. It magnifies your experiences of good things that occur and enables you just be happy. Gratitude helps to endure the tougher times with dignity, humor, and love. It can be felt in waves whether being affected by a good or bad situation and will allow you to reflect on the positive aspects of life.

Having the ability to recognize what you are thankful for creates a happiness inside and is contagious to those around you. You have the ability to shine and help others have moments of gratitude too. So own your gratitude and be thankful for the little things, because that is what amounts to bigger things.

YOUR GRATITUDE LIST

Thanksgiving is not just a day, it’s the personification of American life and culture. It represents family, generosity, and gratefulness. It’s also a perfect time to serve up a gratitude list of what you are thankful for this holiday season.

Take a moment, right now, to construct your own grateful list, even if you can only think of one thing. Write it on paper, put it in your phone, or on your computer. Save it somewhere you can re-visit and reflect upon often and even add to the list. This act in itself will allow you to be thankful for being thankful!

Let’s get your list started. Here is an example of a list I started:

I am grateful today for…
1. Memories with my crazy-fun family
2. Moms pumpkin roll
3. Dance offs with my nieces & nephews
4. Total Gym Workouts

See… it’s a simple exercise that can be as in depth as you’d like. Continual recording of your thankful thoughts can turn into a daily habit; a Gratitude Journal!

Reflecting on your truths, your accomplishments and goals, and being grateful for those who are in your life can allow you to really appreciate what really matters.

Sending you extra love and appreciation today, and everyday, for the greatness you are and for what you stand for.

Wishing you a safe and joyful holiday.

Best,
Maria

The post Give Thanks appeared first on Total Gym Pulse.

Giving women with very dense breasts an MRI scan in addition to a mammogram led to fewer missed cancers but also to a lot of false alarms, a large new study suggests.

In the first two parts of this series on fasting struggles, we discussed that mental hurdles and habits can get in the way of us reaching our fasting goals.  But it isn’t always mind over matter.  Sometimes we hit some physiological roadblocks.

In this blog post, we’ll discuss the three main reasons why we experience physical fasting side effects.

#1 Too little sodium

For most of our lives we’ve been taught to fear salt.  We’ve heard the warnings of extreme danger from our parents, doctors and the media.  Food manufacturers try to grab our attention in the grocery store aisles by labelling their products “Low in Sodium” in a big, bold graphic on the front of their packaging.

Historically, humans thrived while consuming 4000 to 6000 mg of salt every day.  Our current recommended daily intake is less than 2300 mg, which is a far cry from what we used to consume.  Salt is so critical to our well-being that we’ve gone to war over it.

But, if salt is so critical, why do we try so hard to restrict our intake of it in 2019?  In his ground-breaking book The Salt Fix,  Dr. James DiNicolantonio takes a look at how we got into this point and how salt is actually beneficial for maintaining normal blood pressure levels and preventing type 2 diabetes.

It turns out that not taking enough salt is actually detrimental for our health, not the other way around.  And this is the number one issue we see being the cause of almost all of the physical side effects of fasting from headaches to gout attacks.  In fact, we have observed salt intake to be almost critical to the weight loss efforts of women in particular.

While a healthy intake of a natural salt, like Himalayan salt or Celtic Sea salt, is good for most of us, you should always check with your doctor before making any dietary change.  People who have chronic kidney disease or certain cardiovascular conditions need to be mindful of their sodium intake.

Tips for getting more salt:

• Be more generous with your salt intake on your eating days when you season your food, and always eat salt to taste
• Try not to consume refined and processed carbs when you’re not fasting to prevent unwanted water gain because you will quickly lose that water when you resume fasting, which can result in a loss of sodium
• Try drinking bone broth or sugar-free pickle juice a few times throughout your fasting days until your body adapts to your new lifestyle
• If you don’t like broth, or can’t find sugar-free pickle juice, then try adding a pinch of salt in a glass of water or on your tongue
• Drink a cup of broth, sugar-free pickle juice or salty water for every cup of tea or coffee you consume throughout the day

#2 Not enough fluid

We often mistake thirst for hunger.  So, instead of grabbing a glass of water or tea, we grab a cookie or a biscuit.  The food will provide us with some hydration and the feeling temporarily passes.  When we start fasting and cutting out snacks, we don’t replace the hydration we get from the food we consume to quench our thirst with water.

Chances are your cravings on your fasting days and between meals isn’t from food, it’s for fluid.  You may need to set a reminder on your phone to alert you to drink every couple of hours throughout the day.

One of the questions we’re asked the most is “how much water should I drink?”  Everyone wants a magical formula that factors in their total weight, height, age and gender that spews out an answer like 88.432 ounces of water a day.  Unfortunately, that’s not how it works.  I am 5’3” and my husband is 6’4”.  I drink roughly five times the volume of fluid he does.  There is no magical formula, and overhydration is just as dangerous as dehydration.

Drink when you’re thirsty and stop when you’re not.  That’s the bottom line.  Initially, you may want to try to drink a glass of water or tea if you aren’t sure whether you’re hungry of thirsty.  Overtime you won’t need to do that because you’ll be able to distinguish between the two.

Tips for making sure you drink enough:

• If you think you’re hungry, try drinking a cup of water and waiting 30 minutes to see if the hunger passes or if you were just thirsty
• Set an alarm on your smart phone or watch to alert you every couple of hours to have something to drink
• Mineral or carbonated water is particularly good at alleviating hunger pangs

#3 Abstaining from activity 

One of the biggest myths about fasting is that you need to take it easy when you’re fasting, especially if you start to feel tired.  If you start to feel fatigued when you’re in the middle of your fast the surest way to feel that you’ll start to feel absolutely terrible is to rest.  Instead, you need to get up and get moving to get your body burning more fat to provide you with energy.

Burning body fat takes work and our bodies want to conserve as much energy as possible.  When your fuel stores start to run low, we’ll often start to experience feelings of lethargy and hunger.  This is our bodies trying to tell us fuel is low, and we need to eat because it wants to not spend metabolic energy burning body fat.  But if you continue to fast and slightly increase energy demands, then you’ll force your body to start burning body fat and refuelling your system.

You don’t have to go crazy and do a hefty weight training session.  Going for a leisurely walk, joining a yoga class or even cleaning out your closet are all forms of activity that can kick fat burning into gear.

Always listen to your body.  If you feel unwell, break your fast.  There will always be another day to fast.  If you feel like you can go do your regular weight training workout, then do it!  Personally, I have the best weightlifting sessions around 96 hours into my fast.  But, if you feel sluggish, then try to go for a walk or do some gardening.

Tips for moving on your fasting days:

• Maintain all your regular activities on your fasting days as you do on your eating days
• If you feel low energy, then scale back on the intensity of your activity but don’t stop moving altogether
• We understand that some people are very nervous to start fasting especially if on medications, if that is the case then we encourage you to stay active at home doing gardening, chores and other projects around the house
• If you start to feel sluggish during your fast, then get up and go for a walk for 15 or 20 minutes

Personally, I jump on a mini trampoline called a Rebounder when I don’t feel well during my fasts since a lot of my day involves sitting at a desk.  Every time I start to feel like I need a nap, I jump on the trampoline for 10 or 15 minutes.  It worked so well that I bought a second trampoline so I could have one at the clinic and home.

• Megan Ramos, Program Director

The post Fasting Basics: What to do if you are struggling to get through your fast? Part 3 appeared first on The Fasting Method.

Rebels have attacked and killed Ebola response workers in eastern Congo, the World Health Organization chief said Thursday, an alarming development that could cause the waning outbreak to again pick up momentum in what has been called a war zone.

Medically reviewed by Darshita Thakkar, Masters in Clinical Nutrition

A healthy and wholesome diet should definitely include fruits. Fruits are fibre-rich, they are the best source of antioxidants and one can find vitamins, minerals and various other micronutrients in fruits.

But how many of us eat fruits according to our environment? We are sure many would not have thought about this.

When we step into a supermarket, our eyes automatically glide to the racks that hold exotic fruits and vegetables. The brilliant colours and huge sizes invoke curiosity and we want to pick a few fruits and vegetables; which we eventually do just to experience the flavour.

Although it is a good thing to experiment with different types of fruits and vegetables, it is also wise to give more importance to seasonal fruits and vegetables.[1]

In this article, we are going to particularly discuss seasonal fruits and its benefits.

Trust us when we tell this – Mother Nature knows best! There is a reason why we get particular fruits during specific seasons. Eating them during their season has numerous benefits and these are not just subjected to health.

Below are some of the benefits that will make you appreciate seasonal fruits.[2]

1. Availability

Seasonal fruits are available in abundance. It is very nearly impossible to get mangoes during the winter and apples during the summer. When you look for fruits that grow during the particular season, buying them becomes easy since so many vendors will be selling the same fruits.  

2. Flavoursome

Seasonal fruits are rich in flavour. This is because, the fruits that grow during the particular season are harvested only after it is fully ripened and hence, it tastes wonderful.

 Now, when you go for non-seasonal fruits, it is very likely that these were picked before ripening since these have to come from far away land or a different country.

These fruits are ripened during shipping and chemicals are sprayed on them to prevent over-ripening and spoiling. By the time these reach your local grocery store, these fruits lose their flavour and richness.

On the other hand, seasonal fruits that are locally produced are much fresher since they neither require shipping nor chemical spraying.  

3. Nutrition

The biggest disadvantage of non-seasonal fruits is the lack of nutrition. When the fruits are picked even before fully ripening, the nutrients in the fruits are not developed fully since it needs the natural sunlight to develop. By plucking them early, we are keeping them away from the sunlight effectively damaging the nutrients.

Non-seasonal fruits are also genetically modified. This alters the natural composition of the fruits. However, this is not the case with seasonal fruits. One can eat a well-balanced diet when they opt for seasonal fruits.

4. Pocket-friendly

Since seasonal fruits are readily available and do not involve any transportation, they are very affordable.

Whereas non-seasonal fruits would cost you double since they have to be transported and maintained to avoid over-ripening. These costs will be added to the selling price making them very expensive.

5. Supports local farmers

 When you are buying seasonal fruits, you are supporting the local farmers since it is they who majorly produce seasonal fruits. By doing this, you will contribute towards their welfare and strengthen them economically

Now that you know the benefits of seasonal fruits, below is the list of fruits available in India according to the various seasons and their benefits.[3]

Summer

Alphonso mango – This mango variety is rich in antioxidants, fibre and micronutrients.

Ice apple – This fruit is extremely cooling and hydrating and usually found in coastal regions.

Black jamuns – It is known for its low glycaemic index hence, people with diabetes can enjoy without any worry. It also contains a good amount of calcium.

Watermelon – This fruit is best on any hot summer day! The water content in this fruit will keep you hydrated during the summer.

Muskmelons – Cantaloupes derive their bright colour from antioxidant beta-carotene which supports overall eye health.

Monsoon

Custard Apple – Rich in antioxidants, vitamin C and Vitamin, it is great for skin and hair.

Litchi – Great for building immunity, rich in fibre and Vitamin C. It often said it to be taken to relieve common cold during monsoon. It is widely used in making jellies and ice creams.

Peach – Loads with vitamin A, B carotene and vitamin C, peach helps protect the skin and improve the vision too.

Cherry – High in potassium and low in sodium, cherries are low in calories and high on antioxidants. It is also great for managing blood pressure.

Winter

Apples – A great source of fibre.

Grapes – Rich in antioxidant.

Pomegranate – Helps battling hypertension by controlling the blood pressure levels in the body.

Oranges – This is the most convenient fruit since it is easy to carry to the workplace. Orange is also rich in Vitamin C.

When we eat nature-friendly fruits, we get benefited the best. Apart from being economical and rich in nutrition, seasonal fruits will also add creativity to your kitchen.

For instance, during summers, you can try mango milkshake, mango smoothies, mango kulfi and even raw mango Sambar or pickle. This will add variety to your plate. Similarly, you can add grapes or pomegranate to your salads during the winter.

Eating different fruits throughout the year will enable you to eat a well-balanced diet without compromising on the nutritional value.

So, the next time you go to your local market, fill your cart with seasonal fruits. They are great for your health, loaded with nutrition and will help you support your local farmers!

FAQ’s

Q: Why are some fruits seasonal?

A: Some fruits are called seasonal fruits because they only grow during a particular season.

Q: Which fruit is available in all season?

A: Banana is available during all the season.

Q: Are bananas a seasonal fruit?

A: No, banana is not a seasonal fruit.

Q: In which season do we get fewer fruits?

A: During autumn we get fewer fruits. 

The post Seasonal Fruits: Nutrition Rich, Budget-Friendly And Delicious appeared first on Truweight Blog.