Fast Food & Junk Food Addiction

With the rise of diabetes and obesity in our society, it is not hard to imagine that the eating of excess amounts of fast food and junk food is part of the blame.

Fast food and junk food include  hamburgers, French fries, so-called "milk" shakes, Kentucky Fried Chicken (KFC), pizza, processed foods, lunch meats, soda, diet soda, sweets, candies, pastries, fried chicken, tacos, and many other so-called "foods".

Intellectually, we know that these foods are bad for us, but, these foods taste so good and they're so easy to obtain, that it is difficult to not stop by McDonald's or KFC on the way home from a tough day at the office and pick up some burgers and fries or a bucket of chicken.

Researchers and biochemists that work for food manufacturers know how to make these foods taste delicious. They are aware of the combination of the brain, mouth, nose and gut when it comes to adding chemicals to food to make these foods taste so good. As a result, they know what specific chemicals to add to the fast food that will trigger the release of dopamine, norepinephrine and other brain chemicals. And, it is the release of these brain chemicals that make us addicted to these fast  foods and junk food!

Consequently, it is very important that you understand how to break the addiction and still enjoy some of your favorite foods every once in a while. During his research, Mr. McCulley (the author of "Death to Diabetes") figured out how to break the addiction and then learn how to eat healthier versions of these foods!

First of all, there are several factors that drive us to eat fast food and junk food. Maybe if we understand these factors, we can determine how to avoid poisoning our bodies with these dangerous foods in the future.

The factors that influence our behaviors to buy and eat these toxic foods include the following:

• Chemical addiction: There are chemicals in these fast foods and junk foods that make us addicted to them just like crack cocaine and heroin!
• Emotional connection: Eating some foods trigger happy memories from the "good ol' days".
• Cost: Most fast foods and junk food are less inexpensive (at least in the short run).
• Convenience: Fast food and junk food are very easy to obtain. Doesn't it seem like there's a fast food place on almost every major corner in your town?
• TV ads: Marketing plays a huge role in creating the desire to go out and buy these foods. Every 20 seconds, there's a TV ad about some fast food! Children who watch more than 1 hour of TV each day become "brainwashed" into wanting nothing but sugary cereals and McDonald's burgers! Plus, it doesn't help when we see celebrities and athletes on TV trying to convince us to buy lots of fast food and drink a lot of beer!
• Lifestyle: The American lifestyle embraces a culture of eating fast food and junk food as part of a normal recreational activity or a celebratory event.
• Discipline: The lack of discipline, motivation and our own laziness make it difficult to want to change our poor eating habits.
• Lack of Knowledge: Our own lack of knowledge and awareness when it comes to what we put in our mouths is appalling! Plus, we set a bad example for our children! The various education platforms have failed to adequately promote nutrition education alongside physical education, creating new generations of overweight and diabetic parents along with their children.

Marketing

When traveling across major cities like New York, Minneapolis, San Diego, Chicago, and Atlanta, literally around every major street corner is a fast food restaurant. Fast food is readily available for those of us who understand that time itself is money.  In our society, time is valuable. When we have so much to do every day and we don't feel like cooking, fast food seems to be the easiest way to get more accomplished.

In addition to the fact that fast food is readily available, the heavy use of commercial ads on all major stations makes it impossible to watch your favorite show on television without seeing a friendly ad with addicting music and cute children (Ever wonder why they use so much rap music with these ads? -- a topic for another day).

Hmm-mm. Have you ever noticed that they use good-looking thin people and not fat people in these TV ads?  I wonder, if these ads showed fat people enjoying an over-sized hamburger, would they have the same appeal?

Lifestyle

Besides marketing, the typical American lifestyle and culture has also played an important role in the obesity epidemic. When going to the movie theater or a sports event, it is acceptable for us to buy some of the unhealthiest food available. Between the high levels of saturated fat and salt, we seem to think we’re invincible against hypertension and high cholesterol. Also part of our culture is the donating to charity by accepting something in return, like chocolate, a cake or some cookies. Sure, we all love the Girl Scout cause, but do we really have to indulge in 3 boxes of peanut butter cookies?

So, what about the poor in our society?  Not everyone in our society can afford to take part in recreational activities and accept cookies for donating to a good cause, yet we still see obese people.  For them, junk food is fast food and fast food is readily available and generally the cheapest in the sense that it does not require the use of a well stocked kitchen and fills you up in little time.  In the short run, it appears to be “cost efficient” for a poor person or family to eat a lot of fast food. Why pay several dollars for fresh vegetables and beans that you have to go home and cook when you can buy already-prepared burgers, fries, chips, and soda for the same price and be full for a lot longer?

Education

Finally, we examine education, or shall we say the lack of education.  Despite being seen as global leaders, nutritional education is not valued as much as math or English.  It is very rare to find a school that requires all students to take nutrition or cooking classes. Even physical education, which at a minimum encourages water over soda, doesn’t receive as much funding as the science or math departments.

Then, there is the lack of education children receive at home. Just like parents explain in grave detail the importance of avoiding drugs and violence, they need to teach their children how to make positive eating choices like eating fruits more often than candy and buying a salad meal w/milk instead of a double hamburger meal w/ fries.

But, the good news is that there is a reasonable solution that doesn't require you to drastically change your eating habits requiring you to only eat raw food and grass every day. 

Solution

It is clear how marketing, lifestyle, addiction, and education affect our ability to choose healthy food over fast food.  They are connected in many complex ways, but the most important thing to remember is that if you want to eat healthy, you have to address all of these areas. Take the following steps to eating healthier and avoiding fast food:

• Try to plan your meals when going out.  Bring your own lunch, but if you can’t, buy a salad instead of hamburger.  You can add chicken to the salad for protein to help fill you up.
• Try to read about why junk food is so unhealthy and ways to add more healthy foods to your diet.  There are lots of free healthy recipes online.  Take advantages of a few.
• Try to eat foods that contain good chemicals (phytonutrients) that will help to break your addiction to the fast food.
• Read a book like Death to Diabetes to educate yourself and your family about healthy eating.
• Visit the Death to Diabetes website or read a book like the Death to Diabetes Cookbook to learn how to enjoy healthier versions of your favorite junk foods.
• Try donating to charities and good causes without accepting cakes and cookies or a pie in return.  If you want something back for your effort, try a tax deduction instead.

These steps can help you change your lifestyle to the point where you avoid junk food on a subconscious level, which is a lot better than counting calories. More importantly, the steps in a future post will show you to kick your poor eating habits and kill those food addictions and food cravings forever.

The Silent Killer Diseases

There are a number of diseases and illnesses that are known as "silent killers". They are known as "silent killers" because they gradually consume you without causing any serious symptoms in the early stages.

These silent killers are characterized by subtle symptoms that often go undetected. In women, these stealthy life-threatening illnesses strike up to 10 million each year and kill over 100,000.

These diseases "silently" cause our bodies to slowly deteriorate, leading to more health issues. Regular medical checkups and early diagnosis of unexplained or vague symptoms can save your life.

Heart disease, high blood pressure, diabetes and obesity are the top 4 major silent killer diseases. Other silent killers include cancer, aneurysms and osteoporosis.

Heart Disease. Heart disease is the number one killer in the world. And heart disease can gradually build up as most people live with some form of heart disease for years until one day when they have a         heart attack or a stroke. All of the risk factors such as high cholesterol, high blood pressure (hypertension), obesity and diabetes can gradually damage the heart. 

It is important to always assess your risk factors for heart disease at regular checkups. Heart disease or even heart attacks do not usually occur spontaneously, but occur after a gradual build up, particularly from arteriosclerosis. However, heart disease can be reversed with a plant-based diet, regular exercise, and proper supplementation.

                                

                            
High Blood Pressure (Hypertension). This is a silent killer because it is deadly and has no early significant symptoms. The American Heart Association estimates that up to one third of people living with high blood pressure are unaware of the fact that their blood pressure is high, and many people are unaware of the risks of high blood pressure.

The danger from high blood pressure is the extra load on the heart, leading to complications such as hypertensive heart disease. High blood pressure can also seriously damage the kidneys. And it does all this silently, without any major symptoms, except when the high blood pressure gets extreme. Always get your blood pressure checked to rule out hypertension as part of regular medical checkups.

High blood pressure affects millions of people around the world. This condition goes unnoticed for years unless we have the insurance to receive annual physicals and blood tests from our primary care physician. For the people who are able to afford insurance and get annual physical exams, they end up "controlling" their blood pressure by taking drugs that mask the real problem and give us the false sense of security that everything is fine. But, over a period of years, we find ourselves having to take more and more medication to 'control" our blood pressure. Until one day, you discover that you have problems with your kidneys, liver, or heart due to taking these medications for so many years.

Type 2 Diabetes. This disease affects millions of people in the United States and around the world. Most people are surprised when they get diagnosed with diabetes. And, because there are no obvious symptoms or discomfort, we think everything is fine. As a result, we either ignore the disease or we take a diabetic pill such as metformin. And, because the metformin lowers our blood glucose level, we live with a false sense of security.

                         

High Cholesterol. This condition was well-known as a killer until recent research discovered that high cholesterol is not as major a problem as originally thought. However, having high cholesterol is still a major risk factor for heart disease. High cholesterol is also "silent" because it usually does not cause any significant noticeable symptoms. Be careful not to fall into the dangerous trap of taking statin drugs to lower your cholesterol. There are a lot of safer ways and less expensive ways to naturally lower your cholesterol.

Obesity. This disease is truly one of the most misunderstood health issues of our time. In fact, not until recently, the medical industry didn't even consider obesity to be a disease. For most people, obesity is simply a condition of unwanted weight gain. But, there is more to obesity than just "weight gain"! Obesity is a progressive disease of cellular inflammation and insulin resistance that can lead to other health issues such as heart disease, cancer or Type 2 diabetes.

Osteoporosis. This health issue is not widely thought of as a killer. And yet osteoporosis is a major risk for the elderly, particularly women, because osteoporosis kills and debilitates from hip fractures or femur fractures resulting from falls. Younger and middle aged women should be particularly concerned about avoiding and getting tested for low bone mass (bone thinning) that leads to osteoporosis. One common form of diagnostic test for osteoporosis is a heel ultrasound test of bone density.

Obstructive Sleep Apnea. Insomnia can kill you? Sounds ridiculous. However, insomnia is often a symptom of sleep apnea, where a person actually stops breathing for a period of time during sleep. The most common kind is obstructive sleep apnea where the throat becomes obstructed during sleep, such as if a person is overweight. It still doesn't sound serious, but it is. Sleep apnea can be a major cause of undiagnosed hypertension.

Breast cancer. This disease is one of the top five malpractice diseases. Misdiagnosis of breast cancer can occur, and the prognosis for a late discovery of breast cancer can be poor. Undiagnosed breast cancer is also often a "silent killer" because the breast pain is often a late symptom of breast cancer rather than an early symptom. Some people assume it can't be cancer without pain. And although many breast cancers arise from a discovered breast lump, not all breast lumps are discovered early.

Other Cancers. Colon cancer, Lung cancer, Ovarian cancer, Prostate cancer, and Mesothelioma are other silent killers.

Brain Aneurysm.  An aneurysm is a silent killer because, in most cases, there are no symptoms until moments before the aneurism ruptures.  An aneurism is a  potentially life-threatening condition in which there is an abnormal swelling and ballooning of an artery, which can rupture and result in internal bleeding. Aneurysms can occur in any artery in the body, but the most common site is in the aorta (aortic aneurysm), followed by the arteries of the brain (brain aneurysm).

An aneurysm develops when there is damage or a weakening of the wall of an artery. This weakened area can balloon out, disrupt normal blood flow, and rupture due to the force of blood flowing through the artery.

What to Do
So, what if one of these silent killer is stalking you, but you don't know it? We recommend that you visit your primary care physician at least once a year for a complete medical exam. A complete medical exam usually uncovers most of these silent killers.

However, we don't believe that you should rely solely on a medical exam, especially if you happened to end up in the hospital like the author!

We strongly recommend that you make specific lifestyle changes that should include transitioning to a plant-based diet such as the Death to Diabetes Diet and a regular exercise regimen of walking and stretching 4 to 6 times a week.

Please Note: The Death to Diabetes Diet is not just for diabetics! Non-diabetics can also use this diet program.

Warning! More than 87% of people who end up in the hospital after an attack from one of these silent killers, do not change their eating habits or lifestyle. As a result, 91% of them return to the hospital or end up in the graveyard.

FYI: Ironically, many of these silent killer diseases are fueled by what the author calls the "triple-killer foods" along with the 5 "dead" foods. So, make sure that you avoid these foods, especially if one of these silent killers is stalking you.

Death to Diabetes (DTD) Website Reference:

http://www.deathtodiabetes.com/Death_to_Type_2_Diabetes.html#Silent_Killers

Living and Eating Healthy vs. Unhealthy

In the short term, living and eating healthy generally costs more. However, in the long term, the habits of a sedentary lifestyle and eating cheaper fast foods and processed foods can lead to obesity, diabetes, cancer, and heart disease  — which is quite expensive in terms of health care costs, quality of life and lifespan.

                                            

Of course, living a healthy lifestyle can take a lot of work. And for some, it may seem like it takes a lot of money, too. The reality is, however, that living a healthy lifestyle can save you more money in the long-term -- not only for you, but also for our nation.

When it comes to understanding the costs of unhealthy living, we need to look at several aspects. We need to look at our individual lifestyles, our national lifestyles, and the costs that don't always come directly out of our individual pockets. When we do that, we get a better picture of what it really cost to eat and live healthy vs. unhealthy:

Grocery Bill: It definitely cost a lot more for healthy foods such as extra virgin olive oil, organic Omega-3 eggs, wild salmon, free-range chicken, fresh organic vegetables, sprouted grain bread, and raw juices. However, if you reduce the amount of money that you spend on animal meat and purchase inexpensive healthy foods such as fresh spinach, kale, broccoli, carrots, pinto beans, brown rice, canned tuna/salmon, and frozen vegetables, you can stay within your grocery budget! Ironically, animal meat tends to be the most expensive item on the grocery list and it is one of the primary causes for a lot of our diseases such as obesity, cancer, and heart disease! Also, if you do your homework, you can get many of these healthier foods at discount.

Note: For more information about reducing your grocery bill, refer to an earlier post titled Tips for Eating Healthy Inexpensively.

Unhealthy Habit Costs: If you are an alcoholic or a smoker, this can put a major burden on your pocketbook. Drinking a bottle of liquor every day can cost you almost $3700 a year! Smoking a couple of packs of cigarettes a day can cost you almost $3000 a year. Think about the vacation you could take on that! Now remember, that is just the cost of the habit, not the cost of the potential diseases or conditions that may become a result of your habit. 

Out-of-Pocket Medical Costs: The less healthier you are, the more likely you will need to visit the doctor for prescription medications. And in more serious situations, you will need medical procedures or some kind of surgery that can be very costly. Unhealthy lifestyles make up a huge percentage of healthcare costs, and unfortunately, very few of us have a full-coverage health insurance plan. As a result, each visit to the doctor…the additional medications required ... each stay in the hospital ... each surgery required…inevitably is money that will need to come out of your own pocket.

Less Income: The less healthier you are, the more likely you are going to be ill and have to take time off from work. If you are limited to a certain number of sick days a year and you go over that limit, you end up losing potential income as a result. Let's say an individual makes $20 an hour and they get 5 sick days a year. Because they are unhealthy and get sick more often, maybe they actually need 10 days a year. As a result, they take an extra 5 days off for the year. Financially, that would add up to $800 in lost income.To make matters worse, if you continue to miss too much work, you may lose your job!

Healthcare Costs: As we all know, healthcare coverage for our country is a very complicated and costly issue. What's more is that a lot of the cost can be avoided. It turns out that over 70 percent of our healthcare costs are specifically related to lifestyle decisions. According to the Wellness Council of America, here are some statistics about healthcare costs:

• The annual healthcare costs specific to obesity-related disease and health issues, all of which are considered preventable, represents about $150 billion or about 12 percent of our healthcare costs.
• Smoking-related illnesses account for $96.7 billion in healthcare, or approximately 8 percent of healthcare costs (CDC).
• Sedentary lifestyles account for 15 percent of all healthcare costs. It turns out that only 20 percent - 25 percent of the population achieves the recommended 30 minutes of daily physical activity.
• Further, other preventable conditions aside from smoking make up an additional 40 percent of our healthcare costs.
• In total, all of the above is related to 75 percent of our healthcare costs! All of which are linked to unhealthy lifestyle choices, including physical inactivity, diet, alcohol consumption and tobacco use. Further, 70 percent of American deaths are attributed to strokes, heart attacks, diabetes and cancer, all of which can be influenced significantly through lifestyle choices.

We need to stop making excuses for why we can't (or won't) live a healthy lifestyle. And, think about the message that we're sending to our children ... 

Cancer-Weight Gain-Obesity Connection

Studies have consistently found that people who are overweight or obese are also more likely to develop breast, pancreatic, kidney, colon, prostate, and gallbladder cancers. Studies have estimated that having a high body weight accounts for nearly a quarter of kidney and gallbladder cancers.  Although obesity should be considered a disease in its own right, it is also one of the key risk factors for other chronic diseases together with smoking, high blood pressure and high blood cholesterol.

One study, using NCI Surveillance, Epidemiology, and End Results (SEER) data, estimated that in 2007 in the United States, about 34,000 new cases of cancer in men (4 percent) and 50,500 in women (7 percent) were due to obesity. The percentage of cases attributed to obesity varied widely for different cancer types but was as high as 40 percent for some cancers, particularly endometrial cancer and esophageal adenocarcinoma.

A projection of the future health and economic burden of obesity in 2030 estimated that continuation of existing trends in obesity will lead to about 500,000 additional cases of cancer in the United States by 2030. This analysis also found that if every adult reduced their BMI by 1 percent, which would be equivalent to a weight loss of roughly 1 kg (or 2.2 lbs) for an adult of average weight, this would prevent the increase in the number of cancer cases and actually result in the avoidance of about 100,000 new cases of cancer.

Several possible mechanisms have been suggested to explain the association of obesity with increased risk of certain cancers:

• Fat tissue produces excess amounts of estrogen, high levels of which have been associated with the risk of breast, endometrial, and some other cancers.
• Obese people often have increased levels of insulin and insulin-like growth factor-1 (IGF-1) in their blood (a condition known as hyperinsulinemia or insulin resistance), which may promote the development of certain tumors.
• Overweight and obesity lead to adverse metabolic effects on blood pressure, cholesterol, triglycerides and insulin resistance.
• Fat cells produce hormones, called adipokines, that may stimulate or inhibit cell growth. For example, leptin, which is more abundant in obese people, seems to promote cell proliferation, whereas adiponectin, which is less abundant in obese people, may have antiproliferative effects.
• Fat cells may also have direct and indirect effects on other tumor growth regulators, including mammalian target of rapamycin (mTOR) and AMP-activated protein kinase.
• Obese people often have chronic low-level, or “subacute,” inflammation, which has been associated with increased cancer risk.

Other possible mechanisms include altered immune responses, effects on the nuclear factor kappa beta system, and excessive oxidative stress.

The following diagrams (from one of the Death to Diabetes/Obesity Health Coaching Training Programs) depict the pathophysiology of obesity and the possible connections between obesity, diabetes, cancer, and other diseases.

Note: Chronic overweight and obesity contribute significantly to many complications, including osteoarthritis, a major cause of disability in adults.

Too much belly fat could increase the risk of cancer

The way that fat is distributed around the body can also affect the risk of cancer. Apple-shaped people who put on weight around their stomach may have higher risks than pear-shaped people who put on weight around their hips.

Scientists measure belly fat using either waist circumference (the length of tape that goes around your waist) or waist-to-hip ratio (how wide your waist is compared to your hips). Studies have found that people with larger waists or waist-to-hip ratios have higher risks of breast cancer,  bowel cancer, kidney cancer,  and pancreatic cancer.

Obesity may increase cancer risk by changing hormone levels

Obesity most likely increases the risk of cancer by raising levels of hormones such as estrogen and insulin.

In early life, estrogen is mainly produced by a woman’s ovaries, but this stops after menopause. Instead, fat in the body becomes the main source of estrogen and obese women have up to twice as much estrogen as women with a healthy weight.  They also have lower levels of SHBG, or ‘sex hormone binding globulin’, which mops up estrogen in the body . This is almost certainly why obesity increases the risk of breast and womb cancers.

Obesity also increases levels of insulin in the body. It’s not clear how this could lead to cancer, although high insulin levels are a common feature of many cancers. High insulin levels could explain why being obese increases the risk of bowel, kidney and pancreatic cancer.

Obesity could also cause cancer through other means, including:

• increasing the risk of esophageal cancer by causing ‘gastric acid reflux’, a condition where the stomach’s acids are briefly pushed back into the throat. This damages the lining of the esophagus.
• increasing the risk of gallstones, which in turn increase the risk of gallbladder cancer.
• being associated with physical inactivity or unhealthy diets.

Keeping a healthy weight reduces cancer risk and losing weight may reduce cancer risk
Studies have shown that overweight and obese people are more likely to develop cancer than people with a healthy body weight. It therefore makes sense that losing weight can help to reduce the risk of cancer, and scientists are now trying to confirm this with large studies.

One study found that women who lost 20 pounds or more had 11% lower risks of cancer overall compared to women who had never lost that much weight. Another study found that women who lost 10kg since menopause and kept the weight off more than halved their risk of breast cancer. Other studies have found similar results for breast and other types of cancer.

When people try lose weight through short-term fixes, in most cases, the end up putting the weight back on. It’s unclear how this ‘weight cycling’ affects the risk of cancer. But at least one study found that women whose weight had gone up and down by over 10 pounds, more than ten times, had higher risks of kidney cancer than those whose weight was stable.  While this was just a single study, it does suggest that the best way to reduce the risk of cancer is to maintain a healthy body weight over time.

According to the American Cancer Society, obesity cost an estimated $75 billion in 2003 because of the long and expensive treatment for several of its complications. According to the National Institute of Health, $75-$125 billion is spent on indirect and direct costs due to obesity-related diseases. 

The Solution to Obesity?

Follow a plant-based diet program such as the Death to Obesity Program. This program is a wellness program that is designed to help you lose weight (fat) the right way and permanently. The Death to Obesity Program is the only weight loss program that actually addresses how to eat comfort foods and your favorite foods instead of avoiding these foods and feeling deprived. Feeling deprived eventually leads most people to fall off the wagon and eventually regain the weight that they lost! Sound familiar?

With the Death to Obesity Program you will never fall off the wagon, because we include the very foods that would cause you to fall off the wagon in the first place! And, we show you how to transform these foods into healthier versions so that you will stick with the program.

Note: For more information about obesity and how to lose weight (and belly fat), refer to the Death to Obesity: The Weight Loss Solution ebook.

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Broccoli Health Benefits

Broccoli is known as being one of the world's best super foods. But while everyone knows it's good for you, few know exactly why it's good for you. 

If they did, perhaps more people would willingly eat it.

In recent years, broccoli has made the headlines regarding three powerful phytonutrients found in the vegetable, enabling broccoli to provide multiple health benefits to various parts of the body. 

Those 3 powerful phytonutrients are:
-- Sulforaphane
-- Indole-3-carbinol (I3C)
-- Diindolylmethane (DIM). 

A University of Warwick research team believes sulforaphane could reverse the damage caused by diabetes to the blood vessels. It encourages production of enzymes which protect the blood vessels, and a reduction in high levels of molecules which cause significant cell damage.

The Warwick team, whose work is reported in the journal Diabetes, tested the effects of sulforaphane on blood vessel cells damaged by high glucose levels (hyperglycemia), which are associated with diabetes.

The researchers found that sulforaphane activated a protein in the body called nrf2, which protects cells and tissues from damage by activating protective antioxidant and detoxifying enzymes. Sulphurophane also helps to protect your body from cancer by removing harmful toxins from your body.

Broccoli, Brussels sprouts, cauliflower, cabbage, and kale of the cruciferous (cabbage) family contain Indole-3-carbinol (I3C) and Diindolylmethane (DIM), phytonutrients that have been found to provide protection from certain cancers. 

Indole-3-carbinol is a member of the class of sulfur-containing chemicals called glucosinolates that is formed from parent compounds whenever cruciferous vegetables are crushed or cooked. Indole-3-carbinol and other glucosinolates (e.g. sulforaphane) are antioxidants and potent stimulators of natural detoxifying enzymes in the body. 

Indole-3-carbinol and other glucosinolates are believed to be responsible for the lowered risk of cancer by increasing the conversion of the bad estrogen (estradiol) to a weaker estrogen (estrone), protecting against breast and prostate cancers. 

I3C promotes "good" hormones, while working against destructive ones. The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).

Diindolylmethane (DIM) improves the breakdown and synthesis of substances in the body by improving the balance of testosterone and estrogen (estradiol). One of the many glucosinolates, sulforaphane, found in broccoli, protects the body against colon cancer. Interestingly, the bioavailability of indoles is increased by light cooking (e.g. steaming).

Other Phytonutrients in Broccoli
Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.

Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth. The potassium in broccoli also aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis. 

Broccoli contains high levels of chromium, which helps to reduce insulin resistance in overweight people and people with Type 2 diabetes. 

Like all green vegetables, broccoli contains chlorophyll, one of the most powerful nutrients, especially for people with Type 2 diabetes. Chlorophyll has also been recognized for its anti-inflammatory, anti-mutagenic, and anti-oxidant properties. 

Chlorophyll has been cited as strengthening the immune response; therapeutic for inflammation of the ear and the mucous membrane of the nose and sinuses; supportive of normal kidney function; accelerating wound and ulcer healing; and reducing fecal, urinary and body odor in geriatric patients. This makes chlorophyll (within green foods) very beneficial to diabetics as well as non-diabetics.

The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as helping to reduce blood cholesterol levels. 

Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer's disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process. 

Grocery Shopping Tips
Always select broccoli that has a deep, dark, green color. The stalks should be firm and not soft.

Yellow and wilted leaves and stalks indicate much loss of nutrient value.
Broccoli is highly perishable.

Do not wash broccoli before refrigerating.

Food Preparation Tips
Some people feel the only way they can stomach broccoli is to smother it with cheese sauce. But there are other ways to prepare it that are tasty.

• Try steamed broccoli with cayenne pepper, garlic or onions
• Try steamed broccoli with orange or yellow bell peppers
• Try steamed broccoli with a small pat of organic butter
• Hide the broccoli in a dish with other ingredients such as a healthy casserole.

Note: For those who don't particularly care for broccoli in its original state, they should try broccoli sprouts. Broccoli sprouts have very little flavor so they won't overpower a salad, which happens to be their most common use. But broccoli sprouts do manage to pack quite a boost to your health. As healthy as broccoli is, the sprouts carry approximately 100 times the benefits of regular broccoli.

Other Health Benefits of Broccoli

 

Blood Pressure: Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Bone Health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Cancer Prevention: Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function. 


Digestion Support: Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories. Broccoli helps the body to get rid of the H. Pylori bacteria. This bacterium is responsible for causing peptic ulcers, esophagitis (inflammation of the esophagus or the food pipe), gastritis (inflammation of the stomach), and also increases the person’s risk of getting gastric cancer.

Eye Health: Studies have shown that the carotenoid lutein helps prevent the development of age-related macular degeneration and cataracts,  Additionally, broccoli is a good source of vitamin A, which protects the retina from damage and is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision. 

Heart Health: The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The Vitamin B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Immune System: One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions. Broccoli also helps the liver detoxify faster and help eliminate free radicals.

Skin Support: Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Vitamin C: One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold. Beta Carotene is another excellent antioxidant that helps eliminate free radicals.

Type 2 Diabetes: Broccoli contains more chromium than any other land vegetable, helping it to reduce insulin resistance and making broccoli one of the key foods to use to fight Type 2 diabetes. In addition, the sulforaphane in broccoli is known to produce enzymes that protect the blood vessels and reduce the cell damage caused by Type 2 diabetes.

Note: There are agencies that claim scientific evidence that broccoli and other cruciferous vegetables lowered the risk for many forms of the disease, such as tumors of stomach, esophagus, lung, oral cavity and pharynx (throat), endometrium , and the pancreas.

How to Eat Broccoli
There are many ways to eat broccoli. However, do not overcook the broccoli! Otherwise, it loses many of its nutrients, especially the Vitamin C and other water-soluble nutrients. 

The best ways to eat broccoli include: lightly steaming, raw in a salad, raw as a snack, raw within a green smoothie, and roasted. Also, adding broccoli to pasta, brown rice, a stir-fry, a casserole or soup are other ways to enjoy this super food.

Q: What's your favorite way to eat broccoli? Share it by posting on our Facebook Page.

Tip: When you're steaming the broccoli,, if it loses its bright green color and sturdiness and looks kinda dingy green and limp, then, that means you overcooked the broccoli and killed it! So, don't overcook this super vegetable if you want to obtain its nutritional benefits.

Did you know that cutting the florets into smaller pieces and the stems into thin slices and letting them sit for 5 to 6 minutes before cooking will enhance their cancer protective properties? 

Cutting broccoli into smaller pieces breaks the cells and activates an enzyme called myrosinase. The myrosinase converts some of the sulfur-containing chemicals found in broccoli (call glucosinolates) into other sulfur containing chemicals (called isothiocyanates) which research has shown to contain cancer preventive properties not found in the glucosinolates . Studies have actually pinpointed specific mechanisms, like changes in cellular genetic processes, which are involved in increasing cancer protection.

Since myrosinase is specifically activated by ascorbic acid (vitamin C), sprinkling your sliced broccoli with a little lemon juice, an excellent source of vitamin C, before letting it sit may also help increase myrosinase activity. Once broccoli is heated, even if it is just lightly steamed, the myrosinase enzyme will become inactivated. For this reason, the slicing of broccoli 5-6 minutes before steaming will enable the enzyme to go to work and convert some of the sulfur-containing compounds prior to steaming.

Juicing Tips to Reverse Type 2 Diabetes

Juice cleansing/detox is one of the most effective alternative therapeutic methods to improve your overall health or help your body prevent or fight diseases such as diabetes, heart disease, obesity, cancer, obesity, and other similar systemic diseases.  

Juice cleansing/detox can also be used to help fight and overcome addictions to fast food, caffeine, soda, and other similar processed foods and beverages that contain harmful chemicals that create cravings and addictions.

If possible, only use vegetables, fruits and herbs that are organic or purchased locally to limit your exposure to excess pesticides and other chemicals.

The juice of organic vegetables will not only speed up the process of detoxification, it will flood your body with enzymes, vitamins and minerals for quick absorption....and greatly benefit the immune system.

The juice of organic vegetables is rich in nutrients. As the cells of your body are bathed in these fresh, alkaline vegetable juices, they begin to release acids, which are toxins that can then be removed through the elimination systems of the body i.e. the lungs, kidneys, skin, liver, etc.

Since one of the goals of a cleanse/detox is to help remove chemicals and toxins from your body, you should try to limit your intake of chemicals and toxins from various "dead" processed foods, including wheat, dairy, animal meat, flour, hydrogenated oils, caffeine, and sugar.

To ensure your cleanse/detox program is effective and meets your health needs, use combinations of various vegetable, fruits and herbs.

These include: apples, beets, cabbage, collard greens, carrots, celery, cucumber, dandelion greens, endive, garlic, ginger, kale, lemons, lettuce, parsley, spinach; cilantro, chlorella, spirulina, wheatgrass, cayenne pepper., and red clay All are excellent for cleansing/detox.

Note: For juice recipes that define specific combinations of vegetables and fruits for specific diseases and ailments, get the author's Power of Juicing ebook.

Also, use organic herbal tinctures to add to your juice to help with the cleanse/detox; and, fiber to help with bowel regularity.

Note: If you’re not able to buy all produce organic, get a fruit and vegetable wash to help rid your produce of pesticide residues, waxes, and other undesirable chemicals.

Juicing Detox Tips

Although it can be tempting to jump into a juice detox (or juice fast), preparation is essential because it affects how you respond to the cleanse.

Some foods can interfere with the liver's ability to detoxify your body, which could impair your detox efforts. Consequently, certain foods, such as coffee, sugar, flour, meat, dairy, alcohol, processed foods, artificial sweeteners, and wheat should be phased out to reduce headaches, cravings, and other withdrawal symptoms. It’s also important to increase your intake of fresh vegetables during the pre-fast.

At least a week before starting a juice cleanse/detox, change your diet to as many raw vegetables and fruits as possible. Ideally, you should be following a plant-based diet such as the Death to Diabetes Super Meal Nutritional Program (refer to Chapters 5, 6, 7, 8, and 9 of the Death to Diabetes book).

First thing in the morning, drink a cup of room temperature or lukewarm filtered water with lemon. Lemon water flushes out body toxins and is extremely beneficial for the body.  

Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier.  

Warm lemon water prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions. Lemon water also paves the way for losing weight faster, thus acting as a great weight loss remedy.

During the cleanse/detox, drink 48-64 ounces of freshly squeezed juice per day plus 4 to 8 cups of filtered water to flush out toxins from your body. If you If you would like less juice, just dilute the juice with water. However, you must avoid all other beverages (e.g. soda, coffee, milk or tea) and solid foods.

Avoid fried foods and animal products, including dairy. A healthy balanced diet is achievable without these things, and the key to eating clean.

Drink a glass of room temperature or lukewarm water in between each juice to promote elimination.

To optimize the absorption of nutrients, drink each juice slowly rather than gulping it down. Juices should be consumed approximately two to three hours apart. The final beverage of the day should be at least three hours before bedtime.

Get moving! Take walks, jog, do yoga get moving in order to get oxygen into your cells.

Detox involves your whole being: Body: Mind and Spirit. So, take this time to relax, de-stress and reflect on the positives in your life.

Stress can have negative effects on health and can impair detoxification. Allow the mind to rest by incorporating mind/body practices such as diaphragmatic breathing, progressive muscle relaxation, or mindfulness meditation. 

Try to get plenty of rest. Go to bed as early as you can and take naps if possible. Try to get 7-8 hours of quality sleep each night.

If possible, take a mini-vacation while detox juicing -- it will give your body much needed rest and rejuvenation, allowing your body to cleanse internally with ease.

According to Traditional Chinese Medicine (TCM), the liver is associated with anger, the kidneys with fear, and the gallbladder holds frustration. Proponents of juice fasting believe that old emotions may arise and be cleansed from the system as the corresponding organs are cleansed.

Note: If you feel a little sick, do not be alarmed. This is a sign that your body is cleansing. Make sure that your bowels are functioning regularly, and if they are not, be sure to take fiber and use fresh juices to cleanse the bowels. Just take it easy, as it will pass. If your bowels are not open when doing a detox, your body will get clogged and you will have some negative side effects.

Please Note: If you are diabetic, you should wait until your blood glucose has stabilized towards the normal range before starting a juice cleanse. Also, always consult with your doctor, especially if you are taking prescription medications.

If you aren't consuming any fiber during your juice cleanse, it is important to take something that will stimulate your colon and prevent the toxins from being reabsorbed back into the body. Psyllium husk and bentonite clay are excellent for drawing out toxins from the body; as is chlorella powder.

Easing off a juice cleanse is important. It is best to start with raw salads and fruit for a few days, plus maybe some lightly steamed vegetables with organic brown rice.