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Do you want to make a Positive change in your life and take your health to the next level?Worry No more because, with this book, you will learn to make a positive difference in your diet and your life. What you eat can strongly affect your health, but the good news is that you can take the power of controlling your health in your hands by controlling what you eat. Most Women lack Self-Discipline when it comes to their health issues, they consume what they know is harmful to their body and hoping for a miracle to happen. When you don't eat healthily how do you expect to be healthy? Bad nutrition causes excess calories in women, and it's stored as fat most especially in the belly. It is time to reverse the damage you have done to your body. As a Mother, staying healthy will not only improve your life but will impact Positive Changes in your kids. Take action today and learn how to maintain an excellent Nutritional habit. A stitch in time saves nine.
This is a 3-in-1 Manuscript Bundle consist of three books related to Women Hygiene by Mari C. Alvarez
Intermittent Fasting for Women: Every Woman's Complete Guide To A Healthy Lifestyle
Your Essential Guide To A Low-Carb Diet: The Easy Secret To Weight loss, Reversing Diabetes And Protection Against Cardiovascular Diseases
Breast Cancer: An Effective Guide to Managing and Treating Breast Cancer Using Natural Healing Remedies
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WOMEN
HYGIENE
Intermittent Fasting for Women
Your Essential Guide To A Low-Carb Diet and
Breast Cancer
MARI C.
ALVAREZ
Copyright © 2018 Mari C. Alvarez
All rights reserved.
It is not legal to reproduce, duplicate, or transmit any part of this document by either electronic means or in printed format. Recording of this publication is strictly prohibited
Disclaimer
The information in this book is based on personal experience and anecdotal evidence. Although the author has made every attempt to achieve an accuracy of the information gathered in this book, they make no representation or warranties concerning the accuracy or completeness of the contents of this book. Your circumstances may not be suited to some illustrations in this book.
The author disclaims any liability arising directly or indirectly from the use of this book. Readers are encouraged to seek Medical.accounting, legal, or professional help when required.
This guide is for informational purposes only, and the author does not accept any responsibilities for any liabilities resulting from the use of this information. While every attempt has been made to verify the information provided here, the author cannot assume any responsibility for errors, inaccuracies or omission.
TABLE OF CONTENTS
INTERMITTENT FASTING FOR WOMEN
INTRODUCTION
CHAPTER ONE
Introduction to Intermittent Fasting
CHAPTER TWO
Types of Intermittent Fasting
CHAPTER THREE
Why Intermittent Fasting is Essential
CHAPTER FOUR
Intermittent Fasting for Women: Is it
Dangerous?
CHAPTER FIVE
Most Common Intermittent Fasting
Mistakes
CONCLUSION
YOUR ESSENTIAL GUIDE TO A LOW
CARB DIET
INTRODUCTION
CHAPTER ONE
How Did Carbs Climb to the Top of the
Food Pyramid?
CHAPTER TWO
Understanding The Biology Of
Carbohydrates
CHAPTER THREE
What Does The Brain Use For Energy?
CHAPTER FOUR
So What Should We Use
CHAPTER FIVE
The Health Hazards of Excess
Carbohydrates
CHAPTER SIX
ABCs of A Low Carb Diet
CHAPTER SEVEN
Other Types Of Low Carb Diets
CHAPTER EIGHT
Benefits of following a low carb diet
CHAPTER NINE How to Get Started CHAPTER TEN
Decreasing your carb intake
CHAPTER ELEVEN
How To Control Cravings And Urges To
Break The Diet
CHAPTER TWELVE
How to Increase Fats in Your Diet
CHAPTER THIRTEEN
What to expect when you start a low
carb diet
CONCLUSION
BREAST CANCER INTRODUCTION CHAPTER ONE
Understanding the Causes of Breast
Cancer
CHAPTER TWO
How to Detect Breast Cancer Early
CHAPTER THREE
The Effects of Chemicals on the
Mammary Glands
CHAPTER FOUR
The Best Nutritional Habits for Reducing Cancerous Cells CHAPTER FIVE
Healing Cancer Using Natural Methods
CHAPTER SIX
Managing Stress and Emotions to
Prevent Cancer
CHAPTER SEVEN
How to Stop Recurrent Breast Cancer
CONCLUSION
INTERMITTENT
FASTING FOR WOMEN
Every Woman's Complete Guide To A Healthy Lifestyle
INTRODUCTION
Thank you for purchasing my book, you are about to discover the benefits of Intermittent Fasting for Women. With my undying passion for healthy living, I enjoy sharing vital health information to help you improve your life. Intermittent fasting really changed my life, and I feel it is important to share it in my book and you too can learn more about it. When I started intermittent fasting, it was harder in the beginning because I was conditioned to eat all the time, but with time my body acclimates to it, and now it is straightforward. Intermittent fasting has been a significant turnaround in my life; I feel younger, focus, sleep better and
healthier. Fasting improves Brain-derived neurotrophic factor (BDNF). As a human, we are always over feeding our bodies, and this has resulted in a lot of excess weight gaining and often obesity. As much as eating is essential, not eating is also important, the secret of longevity and health is in not eating, and that is intermittent fasting (IF). There are significant advantages in fasting, on the scientific side when you fast your insulin level drops, and it increases your growth hormones. Today you find many people are injecting growth hormone to increase muscles failing to understand that if you don't eat your growth hormones will grow, and what does growth hormone do? It builds your muscle and burns your fat, and that is why intermittent fasting is
essential. Intermittent fasting can be done by everyone the only thing you have to get slowly into it but if you have diabetes or taking some medications, it is important you consult your physician first especially for those taking insulin can result in very low sugar in your body which can complicate a lot of issues. Many people have a horrible relationship with food, they wake up in the morning the first thing they will think of is food for the day and has to be something sugary like candy, cupcakes and many others which result to a lot of guilt and overindulge in eating all the time to the point they look miserable and hate themselves, continuously engage in eating when they are bored, tired, scared, stress, sad, lonely or even happy
and it becomes a lifelong cycle of eating which leads to emotional eating disorder. In this short read, you will learn benefits of intermittent fasting as a woman and how you can start it today to improve your overall health and longevity. A healthy decision you make today will determine your happiness tomorrow.
Then, sit back, relax and free up your mind from all clutter and have a good read.
CHAPTER ONE
INTRODUCTION TO INTERMITTENT FASTING
How do we define Intermittent Fasting? Intermittent Fasting is a set period you do not eat any food. It is not a diet; it doesn't tell you what to eat instead it is a pattern of eating, it not about cutting calories it is changing when you eat and don’t eat. For you to get amazing benefits of intermittent fasting, you have to eliminate food from your body for at least 16 hours. For example, when a car needs servicing, you will notice slow in acceleration and engine noise, but as soon as the engine is serviced, you will observe quick acceleration and smooth driving. The body is no different you need a rest, think about the energy
your body takes to digest, assimilate and use food is enormous, so by giving your body a break from eating you heal the body. Do you think it is normal to eat every 3 or 6 hours? No, it is programmed in your genes. Going from a set period without food is beneficial for you because it optimizes and sends a signal to your body saying there is no food and during this stage, your body goes into a state of fat consumption.
Intermittent Fasting is one of the natural means anyone can engage in to lose fat and stay healthy by skipping meals; this means a conscious effort is made to eat at a specified period. It works best when you consume more vegetables and whole foods with less intake of processed food. For instance, if you have your last meal at 10
pm, then you have to take your first meal at around 2 pm, with this time frame, you can only consume water, black coffee, or green tea. Although I drink coffee sometimes but I prefer water because of all others have calories. Intermittent Fasting is one of the most critical factors in weight loss because it triggers two main hormones in your body the growth hormones which is anti-aging and the fat burning hormones. Insulin is another powerful hormone that will help you store fat if you want to gain weight which you don't want, that is why when you see people with too much gut they have too much insulin. Intermittent fasting can heal insulin resistance. You have to understand that every time you eat you spike insulin. People have always thought
that is only when you eat carbohydrate you spike insulin, eating, in general, will increase insulin regardless of what you eat. During fasting, your body uses stored fat in your body to produce energy when there is no available energy from food, thereby forcing your body during that fasting period to use the stored fats as a source of energy. Each time you eat your body releases the hormone insulin to keep your body sugar level safe. Insulin as a potent hormone not only does it take sugar out of the blood, it also increases the stored fat in your body. Here is where the magic happens, when you intermittently fast, you control insulin release in your body and this method of eating puts the power of weight loss in your hand.
CHAPTER TWO
TYPES OF INTERMITTENT
FASTING
When a lot of people hear of fasting, they associate that with the pain of starvation for an extended period and that is not what intermittent fasting is all about, it is an umbrella term about a type of fasting schedule primarily involves in cutting down your calories for some days out of the week or maybe daily. Dr. Mosley a leading authority in intermittent fasting he recommended that what works for him is that you eat whatever you wanted five days out of the week and two days you will then fast, and I have been practicing this method the 5:2 ratio plan, and for me is a
way of life, and I enjoy doing it because of countless benefits I have personally experienced since I started practicing 5:2 plan. We are going to look into other types of intermittent fasting, and my advice here is to choose an eating plan that works best for you and also consult your physician before starting any method we will discuss here.
:2 Method :8 Method
Alternate Day Fasting Warrior Diet
The 5:2 Method
This pattern of intermittent fasting is also known as the fast diet was started by a documentary by Michael Mosley a British
Doctor and a Journalist popularized this pattern as Eat, Fast and Live Longer. He was trying out fasting and found out it helped him lose weight, lower his cholesterol and blood sugar was great. The fast diet is based on the premise that your body needs to break from food and you don’t need to be eating all the time. When I was a kid, I am 44 I grew up in the seventies we didn’t have snack day all day long, not eating every two to three hours, its breakfast, lunch, and dinner and we do not feed on all the junk food kids eat today which sometimes I am guilty of. I think our body needs to break from food just like the caveman time they have days they go out to hunt for food to eat and some days without food, and they lived. People who practice this live longer than those who eat
all the time. This is the lifestyle I am living that ever made sense to me. The method is straightforward, all you need to do is eat everything you want five days in a week within reason if you're going to do paleo or low carb diet or anything you want to eat you can but try to eat healthy and normal then two days a week you have 500 calories, and if I can do this you too can do it I am Spanish I love Spanish, Italian and German food and enjoy eating too. So on the 500 calories, I have coffee in the morning, and I wait as long as I can then I have a bigger dinner, and I stay within my 500 calories is very easy, there are so much you can eat, and there are tons of recipes books you can find on fast diet. When I started this method, the first two weeks was miserable for me especially if you like
food then after that is comfortable, I have lost my craving for sugar, no more obsessed with food, it frees you up from being obsessed about food, you know you have your 2 days of 500 calories then you know you have other day that you don’t. For me, I typically do it on Mondays and Fridays. Mondays to recover from the weekends then Fridays to get ready for the weekend, I drink a lot of water. You should give it a try even if to be healthy it is very good especially for women over forty who gained extra pounds with the birth of their children and is hard to get off the older you get the harder it is, and this type of intermittent fasting method is what I found out I can do for the rest of my life easily. It is not advisable for pregnant women. This eating pattern has
revolutionized my life, and I know it will do the same for you.
The 16:8 Method
The 16:8 is another type of intermittent fasting pattern. What that means is that you are only eating for 8 hours window of the day, and that doesn't mean that you are eating for the entire 8 hours, it means during these 8 hours that is when you consume all the food that you eat, and during those 16 hours you are not eating anything, your body can detoxify, release and burn fat for fuel.
Beatriz is a friend of mine she enjoys the 16:8 method, this is the way she has been doing it, she has her last meal at 8 p.m., and then her next meal will be at noon the
next day at 12 o’clock, then she eats from noon to 8 then during that period she has three meals at that time, she doesn't snack during that period is like starting the digestive process all over again because what happened is that your body starts burning the food you are eating instead of burning the food in your body. In the morning she takes coffee, adds little milk making sure she stays below 50 calories during the fast time before her pre work out.
If you are doing three meals a day and you get hungry in between the meal eat something you are not starving yourself, you are eating the same amount of calories if you spread it out through the day only you are focusing on eating everything within a window. I suggest if you are new
in the low carb or ketogenic lifestyle that you start with low carb for the first week and after you get into ketosis, and your body is running at burning fat for fuel, and you can go an extended period without getting hungry and add intermittent fasting which will help you lose weight because you are working with your hormones in your body. Here is what happens when you wake up in the morning, if you don’t eat and engage in work out, it will help your body burn fat, and that is the goal you want to achieve to have a beautifully toned body, you are not starving yourself instead you are eating satisfying food, meat, cheeses, you can make alfredo, pasta with zucchini. With intermittent fasting, you can use these in combination with the keto, and that will
optimize your results. You can do it on Mondays and Thursdays or weekends as it best suits you. When you around people who are living this kind of lifestyle, believe me, it will motivate you, and you will never want to give it up. It does not matter what you eat, but when you eat, so if it matters when you eat, and if your body is going to be burning your stored fat, it is better if you eat all your food within 8 hours window, and you can shift it to suit your lifestyle, for example, lets say you like to have dinner by 6 pm, you can change it, your first meal starts at 10 am then your last meal at 6 pm and you still have your 16 hours fast. Don’t worry if it gets short by one day or gets longer; you can fast for 20 hours, you have to understand that your body doesn’t need to be fed continuously
as long as you are getting the nutrition when you do eat you are perfectly fine.
The Alternate Day Fasting
Alternate-day Fasting or ADF has many incredible benefits, and I think it is the easiest way to lose weight. However, in labs animals, ADF has also proven to reduce the risk of heart disease, diabetes, cancer and many others, it also increases overall physical resilience. Calories restriction whereby you eat 30 to 40% calories every day, lab animals who were fed that way lived 30 or 40% longer. ADF fasting is alternating 24 hours of eating and not eating. Most people fast from dinner one day to dinner next day then they eat and start fasting again for
hours. Most people who tried ADF were able to do it and say it wasn’t that hard as they thought it would be. Your body goes into a fasting state while you sleep, you break that fast and go into the fed state as soon as you start eating the next day, and if you don’t eat till 6 pm, then that is when you break your fast. Hunger comes during the fast, but it passes, and it’s psychological we feel we deserve to eat and depriving ourselves if we don’t. With constant practice, you will not feel the hunger anymore because your body will get used to it. Here are few tips that will help you in ADF fasting, drink plenty of fluids like water or non- alcoholic beverages, some people like taking green teas to suppress the appetite. If you take a fiber supplement, follow the direction on
the bottle and drink plenty of water that will help not to get constipated. If you are new in ADF fasting you may find out your energy level will be low the first few times you try it. However, a few times your energy level will be higher on fasting days. Some people are irritable in the afternoon on fasting days, but that passes also. Most people find it easy to start fasting every other day, all my friends and families that have been successful in alternate day fasting has done it that way, if that sound hard for you, start it gradually maybe by try skipping breakfast every other day at first, then add a skip lunch ones a week and go on from there also be flexible if you want to eat lunch at work go ahead and eat, you can eat two days in a row and start fasting again every other day. If you try to
lose weight, you have to limit your eating to your usual amount at meal times when you do eat, that usually the part most people have when practicing ADF fasting, they can manage to fast, but they can’t manage to control what they eat when they do start eating again. ADF is a variation of intermittent fasting; there are some other variations out there like Eat Stop Eat is the closest to ADF the only difference is that you fast one or two days a week instead of every other day. Fasting one or two days a week will not be probably as healthy as eating every other day, but it will be much better than doing nothing. All the ADF variations are probably good ways to lose weight and also have some additional health benefits. There is a lot of question people have what about eating breakfast
being the most important meal of the day? What about eating six small meal a day? If this eating pattern is working for you, then keep it up. Unfortunately, that doesn't work for so many people eating all day long every day but trying to limit your calories is very hard it means continuously making decisions on what and how much to eat, most people can’t do that and lose weight successfully for a sustained period. You may also have heard that you would burn a muscle when you fast that doesn't happen until several days into the fast, as long as you do some resistance training, you will not lose muscles with ADF fasting. Most people found out that where gaining muscles during ADF than ever before because of growth hormones as well as
several other protective proteins are increased during the fast.
Here is what Isabel have to say about her experience practicing Alternate-day fasting:
Alternate-day fasting has been the best lifestyle change I made to lose the weight after my pregnancy. I find it so much easier than eating six meals a day and I hate eating breakfast anyway. Saves me so much money and I don't have to be worrying about my next meal constantly. Alternate-day fasting has helped me lose three times more weight with much less effort. Alternate-day fasting is a very reasonable way to eat, I have been practicing it for three years and will not change it for anything, it helps keep my body in perfect proportion. I LOVE IT.
The Warrior Diet
The Warrior diet is similar to fasting but basically what it is undereating during the day not necessarily abstaining from food and feasting at night. Ori Hofmekler developed the warrior diet. He argued that the body needs some stress and that there is a type of good stress and bad stress and undereating for some period and feasting is good stress on the body which comes with a lot of health benefits. He thinks that the warrior diet style of eating is mimicking how human beings are supposed to be eating in nature. When you think about conventional wisdom on eating and diet which advocate for frequent meals whenever you get a little bit of hungry that isn’t stressful on the body at
all, it is the complete opposite it is comfortable for the body to have access to the fridge every minute. Just as exercise is stress to the body is good same as just abstaining from food for a specified period is the basic idea of a warrior diet. Unlike fasting which is generally consuming nothing but water, black coffee or maybe green tea, the warrior diet allows you to eat light foods, perhaps a little bit of yogurt, fruits, vegetable maybe some broth very light food typically high in fiber that will not have a huge impact on your blood sugar they are light food that is not dense with calories as opposed to at night when you feast on calorically dense foods typically high in fats such as animal products with one plate filled with up to 800 calories as oppose to a plate filled with
vegetable which could be well under 100 calories. With warrior diet, you increase your growth hormones, turn back your internal body clock, reduce body fat, your skin looks radiant, and you become vibrant fully charged with energy like you are ready to take on the world.
CHAPTER THREE
WHY INTERMITTENT FASTING IS ESSENTIAL
Intermittent Fasting could change your life, and it doesn't cost you anything other than stick to the eating pattern you choose and follow through. One little change in your eating pattern could make a huge difference in your life as far as weight loss for people who have too much weight, it will help you increase human growth hormones level (HGH) and this hormones are what keeps you young, help you lose weight, Increases your HGH level 1300% in women, it helps in testosterone production, clarity of your mind, improve the quality of your sleep and the types of
dreams you have, your food cravings will decrease, it helps improve insulin level and is excellent for those suffering from type 2 diabetes. It reduces blood pressure, LDL your overall cholesterol levels, improves pancreatic function, increases mitochondr ial energy and efficiency which retards the aging process, the benefits are so amazing that you will never want to stop practicing intermittent fasting.
For instance, during the caveman time millions of years ago living in nature that was how they lived, they wake up in the morning have to walk in search for food either fruits or animals, and this is called exercising in a fasted state you have to get on your feet to get some food to eat. The key benefits of intermittent fasting are not eating anything when you wake up in the
morning till noon you can drink water, tea or coffee for those who love it. So where do you get energy from? First of all is from the food you eat, some get stored as glycogen in your liver and muscle the rest turns to fat, so when you eat food you get about 4 to 5 hours of energy from that and when that runs out your body start using glycogen as energy and after that is start using stored fat in your body to fuel energy. Here is the secret of intermittent fasting the food you eat gives you energy for 4 to 5 hours and during that time if you exercise, your body is going to use the food you ate as fuel and will not use the stored fat in your body because that is the emergency backup system for your body, and it will never use it except there is nothing else to use as energy, so when you
go for an extended period of time without eating you are going to use up your glycogen depending on the kind of work you do. For example, when you exercise you use up energy faster unlike someone sitting down and working on the computer the amount of energy used is not the same. When the body gets exhausted from glycogen, only then it starts burning fat for fuel and guess what? Fat is an excellent source of energy.
The body never touches the fat except when it burns the food, the glycogen which takes up to 8 to 9 hours and that is the beauty of intermittent fasting, If you want to lose weight and get that toned body that men can’t resist staring at you, then start exercising in the morning on an empty stomach. Exercise is good stress for the
body; you are clear-headed and more efficient like a computer, you have massive energy and feel good about yourself. Intermittent fasting is an amazing way to live. Cornell University did a study and found out that people who fasted for 24 hours their body did not use protein it just burns fat. As a mother of four, I can easily say how vital it is to stay in shape. If your body is in perfect proportion, then you will be more confident and can be more focus towards your goal. What matters is how you perceive yourself. If you feel good, you will give good. The confident and smart look is everyone's desire. Everyone wants to keep their body in perfect proportion. To achieve this one has to change their lifestyle.
By adopting some good habits, one can stay in shape. Give yourself 10minutes meditation, 30min regular workout. Keep changing your workout format on a regular basis like one-day free session one day indoor, one day Cardio and one-day strength training. It helps you workout without getting bored, stay away from junk food as you can, I know it's difficult to avoid it entirely but give your self-cheat day after every ten days of workout. This will help to prevent unnecessary trans fat. Drink more water. 2-2.5 litter water/day. This will give purification to your system. It will keep your gut, kidneys, and skin healthy. Add some fruits and nuts in your one meal. Fibers and vitamins are most essential part of your body. To give young
and energetic feeling one must have to add this to their diet.
In spite of staying in shape, one has to be aware of what they are doing, what they are eating. Exercising or not awareness is important. If you are aware of yourself, then you can achieve your goal quickly.
CHAPTER FOUR
INTERMITTENT FASTING
FOR WOMEN: IS IT
DANGEROUS?
In this chapter, we are going to analyze the effects of intermittent fasting as it may apply to women. In 2016, there was comprehensive research by some researchers on a study published on fasting, women’s health, and aging. The analysis was positive in all aspect of woman’s health, from physical fitness, weight loss, and mental health. One of their findings was that fasting helps older women lose belly fat and also help to reduce their risks of metabolic syndrome which is a collection of health issues that
increase a postmenopausal women risk of cardiovascular disease and diabetes. They also found out that fasting improved muscle and joint health like arthritis symptoms and the low back pain was lessened, the results showed that during the period of fasting they were less production of hormones that affect your bone minerals like the calcium and phosphate and intermittent fasting helped many women reduce the risk of diseases like cancer which slows down the growth of those tumors in your body. It has enormous benefits for women in improving mental health which is very important for women especially as they reach the menopause stage in their life, your body goes through psychological changes, for some women they go through
anxiety and panic attacks during early menopause, a lot experience emotional changes like mood swings, mild depression, and irritability. Many studies showed that women who practiced different types of intermittent fasting techniques experienced a lot of improvement in their mental health such as an increase in their mood and selfesteem and decreased anxiety and depression levels. Fasting is a safe medical intervention for pre and postmenopausal women. Intermittent fasting with exercise will help improve your sex life and sexual performance. Many women are aging at a very rapid pace, and this has to do with the lifestyle factors that have caused mutations in your mitochondria the power plant of your body. Alzheimer patients
experience mitochondria dysfunctional in their brain since mitochondria provide energy to the brain cell. Leaving them unprotected in Alzheimer’s disease will give rise to memory loss over the years. Your body needs internal repair, and when you neglect it you will age faster and suffer from chronic diseases, and that is why intermittent fasting fires up the autophagic process and cleanses your cells. Our body is designed to heal anything naturally that isn’t working at an optimal level if you give it a break through your eating pattern, you will see how amazing you will feel as you age with style. Like I said before I will never give up intermittent fasting for anything because I am a living testimony of its benefit and you too can start today to put your health back
in shape. Intermittent fasting works excellent, but for a lot of women who are insulin resistant, the fasting window needs to be more like 8 and 16 rest.
CHAPTER FIVE
MOST COMMON
INTERMITTENT FASTING
MISTAKES
In this chapter, we are going to look into some various intermittent fasting mistake women make while trying to lose weight and optimizing their nutrition especially for beginners who are starting out new on fasting, Intermittent fasting is a natural thing we do it all day even when we are sleeping our body Is in the fast mode or state. Some Women are used to fasting but if you are new on fasting then stop trying too hard to fast for too many hours. For example, starting out immediately with 16 hours fast instead start with 8 hours for a week or two then you can increase it to 10
hours till you get to 16 hours. Five years back when I started intermittent fasting, I started with 8 hours then increase it to 10 then finally to 16 hours, and since then till date, I have practiced a lot of other fasting techniques like water fast and dry fasting. The good thing about fasting is the more you progress with it, the more you will like to try out new fasting methods to experience its benefits, so learn to proceed gradually and listen to your body. Another mistake is not eating enough fat during your feeding window a lot of people have been taught to fear fat that it will make you fat, you have to get over that because for you not to be hungry during your fast you have to eat enough fat during your feeding window. Next is not eating enough vegetables you have to eat a lot of
plant-based diets to get your vitamins and minerals in your nutrients. If you are not eating lots of veggies, you are not eating a human diet.
Your body needs healthy eating to be able to build healthy skin, bones, muscles and brain cells. Another common mistake is fasting at the wrong time of the day for you, we all fast as we sleep but as you increase the number of hours those hours will either creep into your morning or creep back from your evening, and most people wind up either skipping their morning meal or skipping their evening meal while some don’t skip any meal they still eat their 3 meal a day in a constricted feeding window. For me even though I grew up being a breakfast eater, is much
easier for me to fast during my morning and break my fast at lunch or little after but for you it might be easier to skip your evening meal whether is dinner or supper depending on where you live that might be an easy way for you to fast. So you have to experiment and figure out what works best for you physically and also what’s best for your social, family and work situation if you try to fast during the wrong part of your day it is going to mess you up and you will not be able to do it.
The last one is not eating enough salt a lot of us was taught the myth when we were growing up that salt will raise your blood pressure or make you have a heart attack, and none of that has been proven in the medical literature, but in my experience I
am yet to find out study that shows that eating lots of salt will do anything except give you all the minerals you need and the kind of salt I use is Pink Himalayan Sea Salt, you can also use the grey salt what matters is using unprocessed salt that have all the macronutrients in it because that will keep you not hungry and also will give you all the minerals, and you need macronutrients to build those body parts which we talked about at the beginning of this chapter. If you are starting out new on an intermittent fast, you have to watch out for these common mistakes and avoid them.
CONCLUSION
Having read this book on,
"Intermittent Fasting for Women: Every Woman's Complete Guide To A Healthy Lifestyle," you would have seen proofs on how Intermittent Fasting can improve your health. Belly fat is the problem a lot of women find it hard to get rid of, and this fat causes a lot of health issues, and you need to work in shedding it. The hormones changes women go through during menopause will do a couple of different things to the body. It will shift the way your body deposit fat, if you are fat in the lower part of your body now you will accumulate more around the belly and with the hormones changes we are not going to get
estrogen production out of the ovaries so your body will naturally look for different ways to increase it's estrogen one of those is with the fat cells which will produce some amount of estrogen for you. Estrogen is hormones we talk about mostly with menopause, but we have to keep in mind that cortisol is another hormone that encourages belly fat and cortisol is what we think as the stress hormone which can be either physical or emotional stress and it increases cortisol. So when you are trying to keep that belly fat under control and get that flat tummy back you have to work with the changes in your body in a way that you gives it what it needs so in return will provide you with what you need. In other to get belly fat under control we need to create an environment inside of us that
will naturally limit the excess in our blood and these can be achieved with better food choices and time restricted eating. You have to stay away from low calories packaged foods is not going to be of any benefit to you, they are just junk foods made into a smaller portion not really advisable for you because it might actually increase your cravings which could lead to other problems later and another way these diet foods are made low calories is by giving artificial sweeteners instead of sugar. There are a lot of controversies about artificial sweeteners that they do tend to be inflammatory food which can cause the hormones problems we try to avoid and also some evidence that cortisol is increased by artificial sweeteners which we are trying to prevent. Another way diet
food is made low calories is by taking out the fat and replacing it with sugar, anytime you take out fat from a food you are going to lower the calories because there is a lot of calories in fat but they also going to remove a lot of the flavour, so to bring the flavour back we have to put sugar in its place. Sugar is going to get into your bloodstream very quickly and cause the problem we are trying to avoid, Staying away from refined foods and increase consumption of high fiber foods and foods with healthy fats.
High fiber foods will slow down how sugar will get into your system. This will be like your vegetables, beans even some fruits has a lot of fiber. During menopause, the belly fat most women get has a high risk of
heart diseases, and that is why healthy fats such as nuts and seeds hemp seeds, flaxseeds and even avocado are healthy fats that will help keep belly fat under control and cut down the risk to heart disease. Intermittent fasting will help lower your blood sugar level during that fasting period, so fats are not moving into your fats cells it being able to remove out and you are encouraging fat burning by doing it. When you start feeding your body differently, it will release fat.
Intermittent fasting has been proved as one of the best ways of militating against cancerous attacks. Recent research showed that taking intermittent breaks from food for about eight hours to thirteen hours every day can help to weaken these carcinogenic cells and prevent their
regrowth in the body. The only challenge is how to endure snacking and munching any food for such long hours on a daily basis. However, engaging in this fasting exercise regularly after the first attack will ensure any seed cell that migrated to any part of your body dies after some time.
With all these and more health information contained in this book, you are advised to purchase this book for yourself and as a gift to other loved ones with special needs on how to start Intermittent fasting.
Thank you, and good luck!
YOUR ESSENTIAL GUIDE TO A LOW-CARB DIET
The Easy Secret To Weight loss, Reversing Diabetes
And Protection Against Cardiovascular Diseases
INTRODUCTION
They say you are what you eat. It is scientifically proven that your diet is significantly and directly correlated with your health. The quantity, quality, and type of food all affect your expected health outcome. Sometimes a patient who is anemic can be identified by just looking at their face, and most of the time, their anemia could be corrected by adding more iron to their diet. So, in other words, you can say, the quality of that person’s diet was reflected on his or her face. That is why we must pay close attention to our eating habits and our diet. Many people confuse the word diet with cutting out on food to lose weight. While this is one of the
English meanings of the word diet, a diet refers to your daily intake of food, with all its included nutrients and biological macromolecules.
When people speak of a healthy diet, they immediately think of the well-known pyramid of food. If it has been a while since you saw that pyramid, don’t worry, let us revisit it together. The following is the traditional recommended serving size per each kind of food from the major food categories.
• up to 11 servings a day of
carbohydrates and Starches
• up to 5 servings of Vegetables
• up to 4 servings of Fruit
• up to 3 servings of Dairy Products
(Milk, butter)
• up to 6 ounces of Meat and or other
Proteins
• A decent, but not a lot of Fats, Oils,
Chocolates and Other Sweets
What is the first thing you notice about this traditional pyramid? Well, it is that carbohydrates and starchy food have the largest recommended servings and resemble the largest group, the glorious base of the pyramid. That means bread, rice, potatoes and all this starch-rich food is the primary constituent of our daily food intake. If you look at it, you will find this data truly reflects in our cultural eating habits and cuisine where bread or rice is an integral part of the daily meals, if not all. That is understandable considering its cost
and its ability to make people full compared to other food types. However, have people thought the health hazards of such diets? Because we like to look at the positives, we will merely highlight the disadvantages of excess carbs while acknowledging in extensive details, the advantages of having a low-carb diet, contrary to the recommended traditional food pyramid.
Before we delve into all these details, we must first understand how carbohydrates became the predominant food type.
CHAPTER ONE
HOW DID CARBS CLIMB TO THE TOP OF THE FOOD PYRAMID?
Many years ago, people ate from the wild, whatever they gathered or hunted. The hunted food consist of fatty or lean meat and the collected food was mushroom, herbs or cultivated vegetables. This diet was healthy, although the storage and sanitation were an issue, it was still good and healthy food. The population was limited, and this type of feeding habits was sufficient for the few tribes or groups of people that existed close together. With time, however, people discovered how to make flour, and it was a cheap way to get
your family’s stomach full, at a time, when money and resources were tight. With the industrial revolution, people were able to produce food on a large scale. One of the cheapest and easiest foods to produce and store was dry food such as pasta and other bakery products. So suddenly, there was an abundance of affordable food, which happened to be starchy in nature and full of carbohydrates. This was concurrent with the “fat hate.” In the 60s, a topic of raging popularity was how fats are unhealthy and should be avoided. Although this is medically correct, it is incomplete. Not all fats are bad for your health as there are two types of fats, the healthy fats, and the unhealthy and dangerous fats. We will be discussing those as well in the book, but now back to
our story. Because the market strives to please the general trend and fads, the no fat fad led to the production of low-fat products such as low-fat milk and yogurt. While of course, it can be healthy, it was also tasteless, so people were forced to add more sugar, or the manufacturers added artificial sweeteners and other refined sugars which are full of carbohydrates. Refined sugars and artificial sweeteners are one of the carb-loaded sources that you can ingest without noticing. This happens nowadays at fast food restaurants. It is now easier than ever to find a fast food restaurant. They are everywhere, around our work areas, schools, and malls and our hangout places. In other words, it is easier to grab a burger with a sugar loaded soda then grab an apple pie dessert or some
mashed potatoes with gravy, than any time in the past. Supermarkets are full of a variety of options of refined sugar foods and snacks. Brands compete to make sweets, chocolates and other sugary items attractive.
the past, the generation was careful about eating food that is not cooked at home; however, now it is prevalent to order food any day that we are feeling lazy, or order a pizza for movie night. Technology now makes it more comfortable with the “one-click order” apps. When something is found easily, and in abundance, people tend to lean towards it because it is the path of the least resistance. Moreover, whenever there is abundance, which means there is a fierce supply competition which lowers the
prices of items that are primarily carbohydrates. Low prices attract more people and increase the demand, and the constant need keeps this cycle going on. That is why, all the above events, in addition to the expensive and limitations of protein-based food and the fat hate or fatphobia, made carbohydrates the golden standard and most desirable alternative until it became the main course. The problem with this micro eating habits is that they load our body with sugars and carbohydrates which doesn’t work in our favor in the long run.
I hope this brief explanation has enlightened you on why people eat carbohydrates the most and that, contrary to popular belief, it is not the best source of energy. You can have much healthier
alternatives, such as thriving on a low carb diet as we will see in this book.
CHAPTER TWO
UNDERSTANDING THE
BIOLOGY OF
CARBOHYDRATES
We are complex organisms; we need energy for all the complex actions that we do. We eat for pleasure but the exact reason we need food is to provide us with the nutrients we need and the energy we require for our everyday activities, whether physical or mental, just existing still requires energy to keep all our metabolic processes going on. Breathing requires energy as the muscles responsible for inspiration and expiration need energy to contract. Each cell in our body requires energy to remain alive and carry out its vital functions. So how do we get this
energy? The laws of physics say that energy cannot be created. Instead, it is converted from one form to another. In this case, the chemical energy stored in food is released or rather, unlocked, from the food by a complex process performed by all living organisms. This process is called respiration and requires oxygen and releases water in addition to energy. This energy can then be used by the body to perform various functions such as moving, thinking, breathing or whatever you need. Some of this energy is also transformed into heat energy to maintain our temperature at 37 degree Celsius. If our temperature varies significantly from this number, our body will suffer some biological consequences. Therefore, the process of releasing energy from food is a
very important aspect of staying alive. Any impairment in this process, including, not having a source of food to work on can be fatal, depending on the duration of starvation.
Different kinds of food release different amounts of energy based on its molecular composition. As mentioned earlier, oxygen is needed because respiration is an oxidation process. In other words, it is a combustion reaction, to break the bonds in the macromolecules of the food to release the energy stored in the food. Scientists have been able to reproduce this process in the external environment by burning different kinds of food and measuring the amount of energy present in the food using a specific device. Because as we said some of this energy is transferred into heat, they
used this knowledge to let the food burn completely and measured how much heat it produced. Because no new energy was created and whatever heat recorded on the measuring instrument was a reflection of how much energy contained in the food, but merely got converted into heat energy, scientists were able to calculate which food provides more energy.
The principal macromolecules (large biological molecules) available for respiration are carbohydrates, proteins, and fats. It was recorded that fat, due to its chemical structure and double bonds, carry double the amount of energy per gram compared to carbohydrates. That means, eating the same amount of fats gives you double the amount of energy for the same quantity of food that is mainly
carbohydrate in nature. However, people associate eating fats with being unhealthy, which is not entirely accurate, as we will discuss in later chapters.
Proteins can be broken down for respiration as well, but they are the last kind of molecule to be respired due to the importance of proteins for our structural and support function. Proteins can be converted into ketone bodies which the brain can use as a fuel and have been found to provide clarity of thought. We will discuss this as well but in a later chapter.
CHAPTER THREE
WHAT DOES THE BRAIN
USE FOR ENERGY?
The brain is the essential organ in our body, many defense mechanisms have been created to ensure it has an adequate supply of nutrients, even during starvation; the body prioritizes the brain and shifts most of the available supply to it. Some organs can survive without a supply of nutrients for up to 30 minutes, but the brain cannot stand few minutes without a supply of food.
The brain uses glucose as its primary source of energy. Glucose comes from the breaking down of carbohydrates during digestion as well as other metabolic conversion processes. That is why we need
glucose and carbohydrates in our diet, but as we will see later, we need the bare minimum to sustain the brain, but we can use other sources to support our energy needs for other body functions. However, the brain can also use Ketone bodies which are derived from proteins after breaking them down to amino acids. Ketones are made through a series of starvation protocol, using products from fatty acid oxidation as well. The brain cannot directly use fatty acids which are derived from the breakdown of fats during digestion, but it can indirectly use it when they are used to make ketone bodies for the brain to use as a source of energy. Ketone bodies are the last line of defense when there is no direct source of energy such as glucose; the body goes into
starvation mode and starts breaking down the stored fats and proteins. As we will discuss later, the brain surviving on Ketone bodies rather than glucose is often healthier (provided you don’t suffer from any medical conditions that contradict this diet, that is why you should always consult your doctor before attempting any diet plan to rule out any underlying conditions that can lead you to react differently to the diet compared to how a healthy person would respond)
CHAPTER FOUR
SO WHAT SHOULD WE
USE
From the above section, we say that the brain uses all the three types of molecules, so what should we follow? Well, here is a little more information that will help you make a decision. For example, do you know that carbohydrates can be rapidly digested to provide glucose? That means they act as a rapid and direct supply of energy. Fats although they produce more energy, they need time to make the brain adapt in using them, to enter into that state of breaking down fats (lipolysis) for energy instead of carbs. Excess fats can be stored, and their storage has functions. Excess glucose can also be stored,
however, mostly, the rapid conversion of glucose into energy results in excess energy released. This is often the case when our blood is loaded with sugars. The sad thing is that we cannot use this excess energy in a useful manner, so we would have burnt useful energy to waste. However, breaking down fats provides a more systematic and sequential release of heat so that the supply is more sustained over a more extended period.
With the above information, we can deduce that a low carb, high fat diet is an optimum diet because you steer clear of all the disadvantages of carbs and gain the benefits of letting your body function by burning fats, for example, weight loss, reduced risk of cardiac diseases, atherosclerosis and hypertension. We will
be discussing in great details about the medical link between this diet and the reduced risk for these diseases, as proven by medical studies. Before that, however, let us talk about the disadvantages of carbohydrates and their derivatives (monosaccharide sugars, mainly glucose.)
CHAPTER FIVE
THE HEALTH HAZARDS OF EXCESS CARBOHYDRATES
This section is not directed to make you hate or fear carbohydrates. It is to enlighten you about what happens when you consume excess carbohydrates. You might not feel that you are ingesting excess carbs because you think you are eating salty food, such as fast food or fried chicken, but for example, the fried coating is from flour that is carbohydrate and the soda, for example, is full of glucose. The main problem with carbs is the excess glucose they release. Therefore, food that is not apparently starchy but has many sugars such as chocolate or artificial sweeteners fall under this category as well.
Again, for the disclaimer, you need carbohydrates to survive, in fact, your brain functions in a way that it will induce cravings once your sugar levels decrease below a certain point. This craving mechanism is protective; however, recently, it has been abused, with binge eating habits and having a sweet tooth.
Ingesting too much sugar can lead to sugar addiction:
Sugar works in your brain in a way that results in the production of serotonin, which is a hormone that is known as the happiness hormone. This hormone, when found in sufficient amounts in our body, results in neural connections that occur in us feeling happy and spiritually elevated. Serotonin can be an addicting hormone, as the brain gets addicted to the feeling of
being happy and elated as a result of the serotonin. Your body knows which action led to the release of serotonin, especially when this action repeats many times and results in the same happiness feeling, it gets registered as a favored action. Your brain loves to be happy and loves the feeling of the high, that is why, once the serotonin levels decrease in your body, your brain will do what it can to increase it again. Now, because your brain has paired sugar intake with the serotonin release, it can make you crave sugar. In reality, your brain is craving the happiness hormone, and you do not need the sugar, but you will not be able to differentiate your urges. Naturally, when we are feeling down or upset, we start binge eating, especially lots of sugary food such as chocolate and ice
cream. Now once these cravings repeat, you will begin to get addicted. Addiction to sugar is dangerous because you end up gaining weight as well as become at risk for developing diabetes type 2. I will explain in details how each of these two things happens.
Brain Fog:
Having excess sugars are known to cloud the thinking and other mental processes. This phenomenon is known as Brain Fog. That is contrary to popular beliefs; it is not advisable to snack on sugar products before studying or an exam. Sure, it can provide you with a glucose surge, but if it is in excess, you might find yourself experiencing brain fog.
Predisposition to Diabetes Type 2:
When you eat carbohydrates, they get digested (broken down) into glucose. There is an average range of blood sugar. If your blood glucose falls below this normal range, you become hypoglycemic. Some cells in the pancreas detect this decrease and strive to correct it as being hypoglycemic would be a dangerous condition if it persisted for a long time. A hormone gets released to stimulate the break down of glycogen into glucose to bring the blood glucose levels back to normal. Glycogen is the storage, insoluble form of glucose. Excess glucose gets stored into glycogen through the stimulation of another hormone that gets released when a group of cells in the pancreas senses that the blood glucose level has risen above the
normal range. This hormone is necessary to protect our cells from the toxic effects of excess sugar. That is why insulin levels peak after a sugary meal.
you eat lots of sugars or have starchy meals frequently, and in large volume, your insulin levels keep peaking. There are a couple of problems with that, one of them predispose to diabetes type 2. Diabetes type 2 is an acquired metabolic disorder where the body does not produce enough insulin or the cells cannot respond to insulin, leading blood glucose levels to remain high after meals, which can get to dangerously high levels if there was no exogenous medical intervention such as exogenous insulin or other medications for diabetics. The first problem is that the cells in the pancreas that secrete insulin can get
exhausted with time if they have to keep producing much insulin after every meal that is loaded with sugars. If you over bear the pancreas with restoring the normal glucose range from a high value, with time, those cells can be damaged and no longer be able to produce insulin in sufficient amount, if at all. In other words, diabetes type 2 occur. The second problem is that, when you expose the cells to a high amount of insulin for a lengthy amount of time because you keep snacking on sugars all day, you end up rendering your cells to insulin insensitivity, which is another condition that can lead to diabetes type 2.
How does a low carb diet reduce your risk of developing diabetes type 2:
When you decrease your intake of carbohydrates and sugars, you decrease the need to release insulin in large quantities and frequently to restore your rising blood glucose levels. Therefore, you protect your pancreatic cells from exhaustion and reduce the likelihood of insulin insensitivity from occurring. This way, you do not make yourself prone to diabetes type 2.
Weight gain:
We mentioned how there were some problems with too much insulin. Two of them led to a predisposition to diabetes type 2. The third problem is related to
weight gain.Insulin is anabolic in nature, which means that it causes macromolecul es to be built. In plain English, it stimulates fats to be produced instead of broken down, which leads to weight gain. Another thing is, in abundance of sugars, the body will always use glucose for respiration to produce energy rather than fats. So whatever fats you ingest, they will continue to accumulate in the body instead of getting burnt. Some excess fats get stored subcutaneously under the skin. However, when you ingest many fats and have no means of getting them burnt, such being a low carb diet or exercising, then this extra fat will start to deposit in your heart and your arteries, leading to atherosclerosis and increasing your risk of
cardiovascular diseases and predisposing you to hypertension.
How does a low carb diet reduce your risk of cardiovascular diseases and obesity:
When you decrease your intake of carbs and replace it with healthy fats, you will experience weight loss and lower your risk of cardiovascular diseases such as atherosclerosis, cardiac stroke due to
occluded coronary arteries and
hypertension because your body starts to use fats for respiration instead, therefore, lowering your total body fat, or at least protecting any excess from getting deposited in your heart and your arteries.
CHAPTER SIX
ABCS OF A LOW CARB
DIET
There are many kinds of a low carb diet, but we are focused on a Low carb, High fat version of the low carb diet family. LCHF diet in comparison to other low carb diets is a very low carb; high-fat diet. The diet is aimed majorly at eliminating almost all sources of glucose, putting the body into fat-burning mode quicker by focusing on fat-burning foods, in addition to an adequate supply of healthy fats. The typical LCHF diet is formulated on 75 percent of fat, 5 percent of carb and 20 percent of protein. The goal of an LCHF diet is to keep carbs so low that the body goes into a metabolic state called ketosis.
Ketosis and Ketoacidosis
Due to how close these two words are, some people confuse the two terms. Ketoacidosis is a hazardous and lifethreatening health condition. Patients with ketoacidosis need urgent immediate medical intervention to correct the severe ketoacidosis state. Diabetic patients can often suffer from ketoacidosis.
Ketosis, on the other hand, is a regular physiological process that occurs naturally in situations such as when we fast or when we are on a low carb diet. This process is entirely controlled by the body whereas ketoacidosis, the body cannot manage this process and cannot stop it. It does not progress to ketoacidosis. There is no harm on the body from ketosis. In fact, this is the process by which the body produces
ketone bodies for the brain to use in starvation. Ketosis, within the normal range, is physiologically advantageous, provided that you do not suffer from illnesses such as liver diseases, diabetes type 1 or pregnancy.
As we mentioned earlier, the body will be able to stop ketosis, by the action of insulin. That is why this can be dangerous for diabetic type 1, or severe type 2 who do not produce sufficient insulin. In low carb diet, you take just enough carbs to provide just enough insulin to stop the production of ketone bodies to prevent the body from producing excess ketone bodies. The most advantageous level of ketone bodies in the blood is 1.5 to 3 mmol in which you are completely safe. This number can reach to 5 mmols if you are following a strict low
carb diet. Severe 100% starvation for one week lead to 7 mmols and ketoacidosis occurs at 10-15 mmol. This is why as long as you are healthy and don’t suffer from any pathologic conditions, it is almost rare for your ketosis to develop into ketoacidosis because the numbers are very high. Nevertheless, you should never starve yourself entirely from food or deprive yourself of carbs. You should always check with your doctor first and eat something sugar if you start to feel nauseated, vomiting or fainting when you are on a low carb diet.
Reduction in your carb intake keeps the body in the “low insulin levels” states. As we said earlier, insulin is anabolic, means it is anti-breaking of fats (lipolysis), however, if it is in low levels, the body
releases large amounts of fatty acids from the body fat stores by the fat breaking process, lipolysis.
Low-carb diets tend to cause more weight loss than low-fat diets, for reasons stated above. When the body is in a low-fat state, it strives to conserve them because fats are essential for our body. The primary fuel for our heart is fatty acids. Fats are also used to insulate sensitive organs such as the kidney and protect them with a full layer of fat. Fat also goes into the chemical composition of cell membranes which is a protective membrane around each cell in our body. Fats are essential for many processes in our body as a reserve for heat and energy when times get tough. If the body is low on fat, it will strive to conserve it, so you will not lose weight, however, if
there is an abundance of healthy fats, the body will not be in the fat protection state and will allow it to break down into fatty acids.
There are different types of low carb diet. Not all low carb is the same, the ratio of these nutrients and food sources vary from diet to diet, this ratio plays a significant role in getting good results. They can also be classified by:
LIBERAL:These diets are best for weight maintenance, sportsmen, and women, people who are sensitive to carb restriction. Limiting carb consumption to (100-150) g per day. E.g., eco-Atkins and zone diets
MODERATE:limits carb intake to 50100g per day. As the name implies, it helps
people control and lose weight more slowly Atkins fall in this range.
STRICT:limits carb intake from 0- 50g .diets in this category are ideal for those who require rapid weight loss
Your goal and medical condition will determine what kind of Low carb, high-fat diet you go for. You need to be careful if you have diabetes, especially type 1, or if you are pregnant, or if you suffer from hypertension or any liver disease. These conditions will interfere with the outcome of your diet, and you cannot alter your diet without consulting your doctor.
If this is your first time, it is better to start with the liberal for a couple of weeks then progress to the moderate then strict versions. Avoid the strict version if you
have diabetes type 2. If you are aiming for a quick weight loss diet, the moderate diet will be a great way to start after the approval of your nutritionist after they review your medical history and give you the green light. Since this book is about LCHF diet, we will be discussing it in details. However, it is nice to have an overview of other types as well, so the following section will be a brief overview of different types of diets.
CHAPTER SEVEN
OTHER TYPES OF LOW
CARB DIETS
ATKINS DIET:
A cardiologist called Robert Atkins formulated this strict low carb diet formulated and proposed that it would be divided into the standard version, stricter version called (Atkins 20) for diabetic patients and the liberal version called (Atkins 40) which allows more carb, designed for pregnant or nursing mothers who want to pursue a low carb diet. Atkins diet operates in four phases.
This diet has shown efficient weight loss results, which were also sustainable, like most low carb diet, it works by reducing
hunger as well. However, during the early stages, there was some evidence for nutrient deficiency and vitamins such B5 and B7 as well as vitamin D and E. Multivitamins are recommended based on the doctor’s prescription, especially if you are pregnant.
you are a vegetarian, you can try the high-fat vegetarian model called ECOATKINS DIET. This diet is formulated to help with quick weight loss and improve your lipid profile, by decreasing your cholesterol levels. The diet is designed for vegetarians and depends on vegetarian protein sources. The formula is 43% of calories from fat while 31% of calories come from vegetarian protein and 26% of calories from carbohydrate for each meal. For proteins, you can depend on soybeans,
pistachios, almonds, pecans, and
vegetables. For fats, nuts are a great source as well as avocados and coconut oil. The carbs can also be from plant-based proteins and fats. Forbidden foods are baked products, potatoes, rice, and bread. Following this plan helps you to eliminate hunger. Results have shown improved low LDL levels, cholesterol, and triglycerides with this diet. Be careful of excess soy products however as it can be harmful if in excess, especially to women.
BULLETPROOF:This diet is formulated to increase the proportion of calories from fat to 50-70% of calories from healthy fats compared to 20% of calories from protein and 25% of calories from natural and healthy carbs (derived from fruits and vegetables only).
In this diet, food is divided into green, yellow and red zones. Greens mean the food you should eat more, such as fruits while yellow represents food that you should consume with caution based on how your body reacts. The red zone is of course, from the name, food that you should not consume such as sugary foods. However, this diet is cyclic, meaning you alternate a couple of days with low carb then eat normal or high carbs, in other words, you avoid being in ketosis for a long time. It resembles intermittent fasting, but on this diet, it is fasting from carbs. DUKAN: contrary to the other diet which was mostly high fat, this one is low fat and low carb but high in proteins. Although it is aimed at helping with weight loss, the proteins provide a surge of energy and
enhance the performance. There was high evidence of successful weight loss on this diet as well as reducing hunger due to the large amounts of protein ingested. Because proteins constitute muscles, muscle mass, and strength is improved with this diet. Also, meats and other protein foods carry traces of elements such as iron and potassium as well as other vitamins such as B12 and Vitamin D which help your overall health. In other words, because fruits and vegetable are low in this diet, you may suffer from folate or vitamin C deficiency when on this diet. Take caution if you suffer from a liver or kidney disease as nonhealthy individuals cannot take on the increased protein load of this diet. The long-term reduction of important healthy fats may harm the kidneys and liver in the
long-term. Dukan diet allows the consumption of unprocessed foods makes it efficiency questionable.
SCANDINAVIAN: is a Swedish and other Nordic countries Low Carb High Fat diets. Its primary concept is to limit processed food and focus mostly on healthy natural foods, rich in protein such meats or fish and even eggs in addition to eating healthy fats in the form of dairy products and nuts as well as vegetables and fruits. This diet is used by those who which to experience weight loss or improve their lipid profile, protecting from
cardiovascular diseases such as
hypertension. It also works to reduce insulin resistance as any low carb diet by limiting exposure to carbs which stimulate
insulin release. It is a straightforward diet and easy to follow as it does not have many limitations except for some high glycemic index foods.
The above were some examples of a low carb diet, each has a specific method, but this book is about the low carb, high-fat diet, so let’s talk about that. There are numerous benefits to following a low carb diet. Here are some of them; these are some of the results you can expect when you start a low carb diet.
CHAPTER EIGHT
BENEFITS OF FOLLOWING
A LOW CARB DIET
FAST WEIGHT LOSS
Low-carbohydrate high-fat (LCHF) diet is one of the go-to diets for combating body weight because it makes you feel fuller, thereby increasing your satiety as it does not depend on the concept of cutting on food, but rather, cutting a source of energy that will force your body to trim down your fat.
Losing weight is all about the nature of food you eat and paying close attention to it. Low carb diets are known for producing rapid weight loss coupled with less hunger without needing to watch and count your
calories. When compared to a low-fat diet, studies conducted on people over a year showed that the high-fat diet was more efficient at reducing weight and improving the lipid profile, therefore, decreasing the risk for some diseases.
Carbohydrates (sugar) consumption results in a rise in serum insulin to combat the rising blood glucose levels. As mentioned earlier, Insulin induces body cells to initiate storage of energy either from fat or glucose. The body stores excess glucose from carbohydrate as glycogen. Consuming a diet that eliminates or restrict carbohydrate prevent the body from releasing insulin into the bloodstream and accumulating fat by eliminating thus keeping the body’s glycogen reserve low. The body depends
on its glycogen reserve for energy, on depleting it turns to body fat (adipose tissue) for fuel due to the low level of blood insulin, thereby, forcing your body to burn your fat stores, resulting in weight loss.
IMPROVES COGNITIVE FUNCTION
Carbohydrates and fat are both essential for the body. Healthy fats put the body in optimum conditions because they provide crucial molecules that our cells can use. Healthy fats help the brain and our central nervous system to function correctly and efficiently. Fats are also involved in regulating our body hormones.
Recent studies found a strong connection between improved cognitive capabilities and the consumption of omega-3 fatty acids which are found in fats. Diets
deficient in omega-3 fatty acids showed poor cognitive level scores as well as predisposition to insulin resistance. Patients with high level of insulin resistance exhibited decrease cerebral blood flow. When the brain blood flow decreases, our brain function declines as well as our mental sharpness.
The ability of high-density lipoprotein to function as antioxidants, basic
components of essential brain supporting molecules and neurotransmitters controlling brain function improves the brain function. A huge percentage of the brain is made up of fatty acids thus it requires a diet with good composition of fats to help it perform optimally. The primary function of insulin is acting as a vasodilator and inducing efficient delivery
of glucose to organs, the brain, and various muscles. Inefficient functioning of vasodilators decreases the optimal functioning of the brain due to decrease supply of fluid (treated in the blood) to the brain tissues.
Reduced Risk Of Metabolic Diseases
LCHF diets are known for their protective and lowering effects on blood lipid and cardiovascular risk factors, ranging from decreased in saturated fat level, reduced low-density lipoprotein and increased high-density lipoproteins concentrations. Its effect varies considering low-density lipoprotein. Comparing diets; low-carb dietary strategies are more efficient at
curbing certain metabolic and
cardiovascular risk factors compared to low-fat diets. Survey of research results
showed that people on low-carb plan exhibited an increase in high-density lipoprotein cholesterol and a decrease in their triglycerides level. As mentioned earlier, all this provides a protective effect from metabolic diseases.
MANAGEMENT OF TYPE-2 DIABETES
TYPE 2 Diabetes is primarily a condition of IR, with persistent hyperglycemia as a result of excessive hepatic glucose production. As mentioned earlier, carbohydrates are the leading cause of increasing glucose levels and consequently in insensitivity. The number of patients of diabetic patients of type 1 and 2 worldwide is rising rapidly. This rise is coupled with the rapidly increasing cost of managing diabetic patients is a proof that current
approach and measures towards eradicati ng the disease or reducing its incidence have not been successful. Treating it with low carbs diet is a simple, efficient and cost-saving strategy that has been scientifically proven for all the reasons discussed previously. LCHF diets are preferable than traditional low-fat/highcarb diets for lowering insulin secretion and reversing diabetes type 2.
HELP FIGHTING CANCER
The immense potential and effects of low carb diet suggest it is likely to have different mechanisms for different diseases
Years of research shows therapy by changing the diet helps as tumor cells cannot use ketone bodies as an alternative
energy source, so by decreasing your carbs and going into ketosis, you deprive the tumor mass of a source of food, relatively. Chemotherapy selectively targets tumors based on differences in the way they divide compared to healthy cells; researchers have proposed targeting tumors or malignant cells by differences in their metabolism. The unique adaptability of healthy tissue or cells to efficiently employ ketones as an energy source instead of glucose confer a degree of metabolic flexibility not readily found in tumors or malignant cells.
A rapid proliferation cancer cell (tumors) aid by diets high in carbohydrate promoting free radical damage.
The plan here is to reduce or eliminate high carbohydrate intake or at best
implementing low-carb diets strategies to significantly lower carb and processed foods intake in our daily diet. These results in the reduction in oxidation stress level along with immunity providing a natural cancer treatment.
REDUCTION IN ENERGY INTAKE AND SATIETY
One of the most significant challenges of most diets is satisfying the appetite of the consumer. A Low carb diet offers eating more healthy fats and proteins which is super satisfying in place of sugar and carbohydrates. Keto diet helps turn off ghrelin, which is known as the "hunger hormone.” Insulin has the profound effect
of regulating and decreasing ghrelin levels while high-density lipoprotein helps in inducing it, the low carb diets control the regulators of this satiety vs. hunger hormone.
classes of food, including proteins and fats, induce satiety. Obese patients are leptin resistant which is a hormone capable of suppressing food consumption while the fast acting “ghrelin” plays a significant role in causing hunger and therefore urging to eat.
There are many dynamics on how various neurotransmitter and hormone influence energy distribution and balance in the body, all of which are regulated to the optimum levels when the body is in a state of ketosis.
Improved Digestion
Roughages and fibers found in vegetables recommended in the low carb diet increase the bowel movement, aiding food digestion and change within the bowel. The human gut contains various bacteria either pathogenic or beneficial that survive on carbohydrate; therefore, reducing carb intake improves digestive capabilities and lowers the food source for the gut flora. A typical example of such bacteria is Candida. Research showed subjects with moderate to severe irritable bowel syndrome who were placed on a two-week standard diet, then four weeks of a keto (20 grams of carbohydrates a day), the majority of the participants reported
improvements in their abdominal pain, stool habits and quality of life.
INDUCES HORMONE REGULATION
Low-carb diets also help balance the neurotransmitter function in some people, therefore improving moods, having established a connection between positive effect of low carb diet on insulin and appetite hormones. Low carb diet is also associated with enhancing depression and self-esteem impression that results from weight loss.
EPILEPSY AHD OTHER NEUROLOGICAL CONDITIONS
Preliminary studies have suggested that low carb (ketogenic) diet may be useful in the treatment of both epilepsy and narcolepsy. Recent researches show βhydroxybutyrate and other ketone bodies may have anticonvulsant effects. Studies attempting to correlate seizure protection with levels of ketone bodies suggest that another mechanism may be responsible for the diet’s beneficial effects on seizures. This is due to the cellular changes such as pH that bring about favorable conditions to release inhibiting chemicals that inhibits the unnecessary neuronal firing.
Research is also ongoing to shed more light on using low carb diet to the treatment of Rett syndrome, Parkinson disease, infantile spasms, Alzheimer disease, trauma, Doose syndrome, and ischemia, with promising results expected.
Reduced Inflammation:
High levels of carbs are associated with inflammation due to cell signaling mechanisms that involve insulin as well. If you decrease your carbs, you will improve your inflammation if you suffer from chronic pain and inflammation.
Clearer skin:
Insulin is associated with increased skin production of sebum, which is an oily substance that affects the quality of your
skin. Decreased carbs will decrease insulin levels and will enhance the skin.
CHAPTER NINE
HOW TO GET STARTED
Recommendations of diet plan for individuals differ; everyone reacts differently to various dietary plans. Different people have tried different approaches to low-carb dieting, and by optimization, they were able to determine what works best for them. Regarding age, gender, level of activity, body weight and genetic disposition; all play an essential role in creating individual unique and useful low carb diet plan and how that person responds when on a low carb diet. Complicated diets are worth avoiding, and only diets that are backed by the vast amount of research are going to provide you with the benefit of the claim.
Emphasis must be placed on simplicity, sustainability, and accessibility. A beneficial low carb diet should be capable of weight loss, improving energy and performance as well as all the benefits mentioned above. It should constitute balanced nutrients from several food groups and not result in deficiencies. In planning to reduce carb calorie consumption with the aim of discovering the level of carb in your diets that works for you correctly, it is essential to practice and carry out self-assessment/evaluation with the aid of a certified professional. Selfreports, coupled with data from specific trials, indicate that very low-carb diets might induce fatigue and irritability in some people know as “the carb flu.” Eventually, you will be able to remember
whether your body works best at liberal, strict or moderate. Be wary if you are diabetic of the strict diet. Also, exercising or training heavily while on strict low carb without adequate fat supply is not a good idea, so it is like an equation that you have to balance.
The two things you can do is to reduce your carb intake and increase your healthy fat intake.
CHAPTER TEN
DECREASING YOUR CARB
INTAKE
In an attempt to decrease your low carb food, some foods are a great no-no, for example, pasta, bread, bakeries in general and pastries. Did you know that you can have a 20g of carbs by either, a plate full of assorted vegetables or a slice of bread? Now for the same amount of carbs, which one do you think will make you feel fuller? Of course a plate full of different kind of vegetables. So when you go shopping, avoid going into the refined foods, wheaty section, instead, head to the vegetables and fruits. Instead of buying rice, you can buy cauliflower and grind it to make cauliflower rice, which tastes almost the
same and is much healthier. Also, replace the pastries in your shopping cart with eggs, meat, and chicken which are healthy alternatives that can make you full, while giving you nutrients. Don’t fall for highquality brands or some inorganic brands that claim the food is low carb. A pastry or bakery has carbs in it, and your diet is better off without it. Some products will mention the net carbs which aren’t a real reflection of the actual amount of carbs in the product.
Another thing you should avoid when shopping is candy and sweets. They are loaded with an intense amount of artificial sweeteners as well as sugar, which will consume your daily carb limit within bites. When purchasing fruits, remember that they are candy, but from nature, so you
should choose fruits that have low index sugar such as berries, avocados plum, strawberries. Moreover, decrease eating the fruits with a high glycemic index such as bananas
Sauces are essential for dipping and flavoring our food. However, ketchup, BBQ sauce, maple syrup or jam are all loaded with sugars, carbs, and artificial flavors. You can have healthier low carb alternatives such as pesto, seasoned tomato sauce, soy sauce or go for high-fat options such as mayonnaise, natural, healthy butter or olive oil and coconut oil for salad dressing.
Forget about sports drinks and fizzy drinks because they are dangerous to your diet and not even good for your health. If you love having fluids, blend some low
glycemic fruits into a smoothie and enjoy it or drink plenty of water and milk. Milk will be beneficial for increasing your fat intake as remembering; this is one of our goals too.
As for snacking, try to avoid all these artificial snacks, chips and crisps. Instead, snack on celery sticks. It might sound cringy at first, but they are healthier and tasty. You can also opt in for nuts, which are low carb but are high fat and will provide you with an excellent source of fat. Skip dessert, ice cream, and all these sugar loaded food except on your cheat day. If you want a dessert, try dipping some low glycemic index fruits in heavy whipped cream or cream cheese. This will keep you on the low carb end while giving you fats. If you feel must you have chocolate, you
can have dark chocolate, which is healthier and a source of fat, but don’t do it often.
CHAPTER ELEVEN
HOW TO CONTROL
CRAVINGS AND URGES TO
BREAK THE DIET
Refined Sugar addiction is a real. Effects of sugar on the body are relative to that of addictive drugs. Long-term addiction causes deterioration health (diabetes, cardiovascular problems, and obesity). Low-carb diets are the only way to break the habit and get rid of the addiction for good and controlling the effect by cutting refined sugar out of your diet.
The fact is, the change will not be instant. It is normal during the early stages to experience urges and temptation to
consume sugar. The good news is all these wills subsides as your body adapts to your sugar-free lifestyle and low-carb diet.
Tips To Help You Fight Sugar Craving
Consuming sufficient quantity of protein
Constantly making sure a right amount of protein is added to your diet, low protein can sometimes increase sugar cravings. An adequate amount of protein improves satiety. Protein also prevents muscle wasting when on a diet.
Steady fat intake
Consumption of low carb diet ensures a higher percentage of energy is derived from fats. Thus it is required in significant quantities to sustain your energy needs.
Don’t starve yourself
The interesting thing with low-carb diets is naturally feeling less hungry and creates a eat “less effective.” There is no reason to starve yourself, avoid strong cravings associated with skipping meals
Eat frequently
Regular and frequent supply of food will make your body feel more stable so that it does not go into starvation mode or demand sugar.
Preference of whole foods over processed foods
Preferably, stay away from all processed foods. The larger percentage of processed food contain zero calories and various chemical while whole food has proven to be nutritious.
Increase your water intake
Water is essential to the body, increasing your water intake would do more good than harm (if any) .making sure you stay hydrated crucial when you are on the low carb diet. Lipolysis of fat for fuel increases the quantity of water your body needs.
Supplements to the rescue
individuals on low carb diet are advised to supplement the meal with extra multivitamin, omega oils, a good amount of chromium picolinate and a blend of green tea.
Stay away from artificial sweeteners
Artificial sweeteners though they are not as effective as real sugar when it comes to increasing your blood glucose, they are
still far from ideal. They give and leave you with cravings
Say no to caffeine
Health experts found connections between Caffeine and increase in blood sugar levels.
Get enough sleep
You cannot cheat nature, not getting enough sleep will obviously make you tired. The body might demand a quick energy fix (sugar). Regularly missing out on sleep makes it difficult to control sugar urge or to stick with your diet.
Avoid temptations
Stay away from venue and situations that would expose you to temptations; sugar foods are very attractive (cake shop display or sweets in the supermarket). Don’t keep sugary foods in your house.
Regular Exercise
Benefits of regular exercise include raising your body serotonin which will leave you feeling good and resist your need to have emotional hunger.
Avoid rewarding yourself with food Emotional hunger
Avoid the illusion of emotional triggers for sugar consumption.
Adhere strictly to the guidelines of your diets
Choose a specific diet plan and follow its guidelines precisely. Diet plans are carefully formulated. However, you cannot eat it all, so it is time to set priorities.
Allow yourself a cheat day
Having a cheat day where you can eat whatever you want is an excellent reward to look forward to. If you cheat any other day, you will ruin your cycle of converting your energy dependency from sugars to fats, and you will also be more hungry.
Plan ahead
Sometimes when we are hungry, we tend to buy more than we need, that is why you
need to plan your shopping list before shopping and don’t shop based on your gut feeling, Another thing is that sometimes when we are busy, we end up ordering from outside because it is easier. One strategy to combat this is meal prepping. Meal prepping allows you to plan your meals for an entire week. You can portion your healthy low carb meals to fit a whole week, like the recipes at the end of this book.
Procrastinate
This is a trick that you can do to curb the urges to snack, for example, you tell yourself you will do it later, or make it inconvenient for yourself to snack. It is more accessible to snack when you have them in the house than when you have to go and buy them.
After decreasing your carb intake, your next step is to increase your healthy fat intake.
CHAPTER TWELVE
HOW TO INCREASE FATS
IN YOUR DIET
You NEED to eat fats if you are decreasing your carbs because your body needs an alternate source of energy. As mentioned earlier, it is a misconception that fats are unhealthy. Not all fats are harmful, some of them are essential for our body, skin, brain and metabolic function as well as insulation and for providing energy. This can be done by adding olive oil as a dressing to your salad, adding whipped cream to your coffee or cream cheese to your fruits. Cook with coconut oil rather than hydrogenated, unhealthy butter and so on. You can experiment with different oils as nature has a good variety such as
sesame oil and much more. You can also start adding avocados to your diet as they have both fibers and fats. Top eating lowfat yogurt and skimmed milk, drink full-fat dairy. Don’t buy lean meats, instead, buy the fatty pieces and eat the fat as well after it is cooked.
Adding fatty food might start to seem weird tasting but it subsides with time, and you start to get used to it. When you have the urge to snack, replace your snacks with nuts, like some of the examples:
• Walnuts
• Brazil
• Macadamia • Pecan
• Peanuts • Hazelnuts
• Almonds
Add more of your healthy fats, such as monounsaturated and polyunsaturated
Fruits like avocados and nuts like pecans and walnuts can be your friends. A healthy alternative is tofu cheese as well as soybeans. The fish in fat is also healthy such as tuna. Some oils such as sesame oil can also be beneficial for you.
Avoid unhealthy fats such as:
Trans Fats:
That includes all fast food that has been fried in oil such as skinned breaded chicken. As well as bakeries that have
been fried in oil such doughnuts and other pastries.
Saturated Fats
The fats in meat, ice-cream and hydrogenated (synthetic) butter are all examples of saturated fats that you should try to minimize. Chicken skins fall on this list as well.
CHAPTER THIRTEEN
WHAT TO EXPECT WHEN YOU START A LOW CARB DIET
Some side effects happen when we try something new; this is also true with trying a low carb diet, the following are some side effects that you will experience at the beginning of starting your diet but they will all disappear within few days. If any of these symptoms persist for more than 1-2 weeks, you should consult your doctor.
You may experience fatigue in the beginning due to the decreased energy levels, this is only temporary until your
body switches to burning fats instead of sugars, and You may also experience changes in your breath odor due to ketosis which produces a fruity breath. Also, you might encounter constipation initially as your stomach is adjusting to the new diet, but as soon as you introduce fibers; your bowel will be working well again.
Additionally, you might experience salt and water changes due to the dietary change, that is why it is essential to drink plenty of waters and mineralize well, perhaps taking supplements.
I hope this has helped you to understand what you need to know about following a low carb diet.
Core concepts to remember:
• There are a variety of low carb
diets
• The core concept is to decrease
your carb intake and increase your healthy fat intake
• Avoid refined and processed food
and opt-in for vegetables and proteins
• You may experience some initial
side effects before experiencing the benefits
• There are numerous benefits to
following a low carb diet
• You can use a low carb diet to lose
weight, reverse diabetes or protect yourself from cardiovascular diseases
• You will be tempted to cheat, but
you need to stay strong and keep your goal in front of you
• Change is not easy, but the
rewards are worth it
• Moreover, always and forever,
consult your doctor before making a decision that involves your health.
Recipes
N.B All meals are low carbs and ingredients are customized for 7 servings The meal can stay in the fridge for 4 days but can stay longer if kept in the freezer.
Lunch Ideas
A colorful Vegetable Pan sheet with Lemon Marinated Chicken
One of my favorite and easy meals to prepare is pan sheet meals. They are quick and easy. All it takes is a warm pan of your favorite vegetables chopped, and you can show off your colors to your kids.
Estimated Nutritional Information per serving:
Total Fat 15g Saturated Fat 2g Cholesterol 97 mg Sodium 740mg Carbohydrate 18 g Dietary Fiber 4g Sugars 4 g
Protein 35g
Ingredients:
For the protein: 3 and a Half Boneless Chicken Breasts
For the Marinade:
Lemon
2 tea spoons of Lemon Zest 5 table spoons of olive oil
2 tea spoons of honey (optional) for sweet taste
For The Seasoning:
.5 teaspoons sea salt
0.88 teaspoon dried oregano 0.88 teaspoon dried thyme 0.44 teaspoon black pepper 0.88 teaspoon garlic powder 0.88 teaspoon smoked paprika
For The Rainbow Vegetables
.88 cup cherry tomatoes cut in half 0.88 red bell pepper, cut into 1" chunks 0.58 cup chopped carrots
0.88 orange bell pepper, cut into 1" chunks 0.58 yellow bell pepper, cut into 1" chunks 0.58 cup snap peas
0.58 cup broccoli florets 0.58 cup chopped zucchini 0.88 cup baby potatoes cut in half 0.88 cup purple baby potatoes cut in half 0.88 cup radishes
Cooking Instructions:
Prepare the vegetables by chopping
and peeling what needs to be peeled.
Make sure you don’t cut too big or too small pieces.
Preheat the oven to 400 F
Start marinating the chicken breasts
by adding and mixing the lemon juice and olive oil along with the honey (optional) and dip the chicken breasts in the marinate mixture. Add the lemon zests to season to the chicken breasts.
Add your chopped vegetables to the
marinate mix and stir evenly.
Arrange the vegetables into your pan
sheet after you grease and cover it with a baking sheet. You can arrange the vegetables according to color or size.
Add the remaining marinade mix
from the bowl into the pan and spread it over the vegetables.
Add the chicken to the tray and put
it in the oven for 8-10 minutes then flip the chicken to the other side and let it back in the oven.
If your vegetables are done, i.e., they
start to look brownish and have become a lot softer, you can remove them if they are entirely cooked or scramble them if they are half cooked to distribute the heat.
Keep the chicken for another 10
minutes and until you feel it is well cooked.
Divide your vegetables into sections
for each day of the week.
The chicken could be cut up into
smaller pieces or larger pieces to be distributed among the 7 sections
with the vegetables for the 7 days. You can have larger portions by dividing it into fewer days.
Ground Turkey With Peanut Butter
Sauce
This delicious meal could have shredded carrots or any other shredded vegetable added to it, you can add in shredded zucchini. You can also add your favorite nut to include in a little bit of a crunchy taste.
Nutritional information per serving:
Calories 264
Total Fat 15 g
Saturated Fat 2 g
Cholesterol 45 mg Sodium 723 mg Carbohydrate 13 g Fiber 4 g
Sugars 6 g Protein 20 g
Ingredients
tablespoon olive oil 1 onion, finely chopped 3 cloves garlic, minced
tablespoon Thai red curry paste (optional)
1.5 lb lean ground turkey 1 cup carrots, shredded
For the Sauce
/4 cup peanut butter
tablespoons soy sauce 2 tablespoons rice vinegar 2 tablespoons water 1 teaspoon sesame oil 1 tablespoon lime juice
Cooking Instructions:
Make the peanut butter sauce by
mixing all the sauce ingredients in a deep bowl and mix well until you get a smooth paste.
Add olive oil to a large frying pan. It
should be large enough t contain your ground turkey you. Heat up the oil.
Start by frying your chopped onions for a few minutes until it becomes tender but don’t let its color change.
Add the ground turkey to the onions
with continuous stirring until it spreads evenly in the pan for a couple of minutes.
Keep stirring until all the pink color
of the turkey disappears, and it acquires a more brownish color, light brown.
Add the shredded carrots when you
are close to turning off the heat and finally pour your peanut butter sauce.
Mix everything well then turn off the
heat and let it cool before pouring it into the containers.
Breakfast and Dinner Ideas
Low Carb Pancakes
There is nothing better than pancakes in the morning. Actually there is, healthy pancakes. Here is the recipe.
Nutritional information per serving:
Calories 77
Total Fats 3
Saturated Fat 1 g
Carbohydrate 3 g Sugars 2 g
Protein 10 g
Ingredients
and half cups of cottage cheese
eggs
1/3 a cup of flour
Cooking Instructions:
You want the cottage cheese to be a soft liquid so using your mixer, beat the cheese until it is mellow. Then start by adding one egg and wait until it blends then add in the other one. After the mixture evens out, start adding the flour bit by bit until the mixture becomes even consistency. Now you have a pancake batter, pour in the amount that creates a thin film of liquid in your hot skillet and cook it for about 2 minutes then flip over to the other side and let it cook for 1-2 minutes on medium heat.
Egg Muffins
Nutritional information per serving:
Calories 152
Fat 9 g
Saturated Fat 4 g Cholesterol 162 mg
Sodium 265 mg Fiber 1 g
Sugars 1 g Protein 9 g
Carbohydrate 8 g
Ingredients
/2 cup all-purpose flour 1 teaspoon salt for taste 1 teaspoon pepper
teaspoon baking powder
2 cups mixed vegetables, cut into small chunk such as zucchini, onion, peppers, broccoli florets, torn spinach, mushrooms 8 eggs
1 cup shredded cheese Cooking Instructions
Beat the eggs well then add in the salt and pepper and the vegetables of your choice. There are two ways in which you can add the veggies. Either add all the veggie mix on the entire batter so that all the muffins will have the same mix or in your muffin pan, add in one or two types of veggies to create a unique mix for each muffin for variety.
It is optional to add the flour and baking powder the recipe does fine
without them however they become a bit soggy when reheated if it is done without the flour. If you do not mind that, you will have a lower carb intake by leaving out the flour.
Pour the batter into your muffin pan that is layered by muffin papers or a silicon sheet and bake for 10-20 minutes until fully baked.
CONCLUSION
I believe after reading through this book; you have gained much knowledge that will inspire you to start taking care of your health. Your overall health is a reflection of what you consume and other micro-habits which play a significant role in your overall well-being and health status. Those extra pounds you do not mind gaining can put you at risk of developing chronic illnesses such as heart disease, colon cancer, type 2 diabetes, breast cancer and osteoarthritis. However, the good news is that all of this can be reversed and the risks can be minimized, often and eliminated. A balanced diet mixed with good exercise will keep your health at optimum levels. You will find yourself feeling great,
physically and mentally, which is the scientific definition of feeling well. Remember your health is your wealth so if you do not take care of your health now, a time will come where you will have to spend tons of money to save your health, which you already had. Why not start now? Why wait and waste what you have? Your health is a precious gift that you should care. Your overall well-being is supposed to be your number one priority. When you are healthy, you function efficiently and become more productive.
Diabetes Type 1 and 2 are chronic diseases triggered by insufficient insulin production. Your body breaks your food down into essential components such as glucose molecules which are used for
energy. The insulin which is produced by the pancreas helps to accelerate this process and the high glycemic and processed food diet increase the production of insulin in the body, but these prolonged insulin effects enter the body into a vicious cycle which eventually leads to impaired insulin production, or in other words, diabetes. Diabetes is a destructive metabolic disease which affects many systems such as the eye and the nerves. It should be correctly managed so that you can avert some dangerous complications in the future. The good news is that diabetes type 2 can be reversed entirely by a simple change in your diet and lifestyle. Low carb diet will help in the reduction of blood sugar and insulin level, this type of diet will be a significant improvement for
those with diabetes type 2. Eliminating unhealthy foods from your diet and supplying your body with healthy nutrition is the solution to managing your diabetes efficiently. As a volunteer worker with the Red Cross, I have been seeing many people, whom most of them do not adhere to the strict routine diet given by their doctor and they persist on eating those things that are not good for their health, which eventually became their biggest regret when their health deteriorates. My advice is to change your diet to change your life; you can do it all you need is stick to healthy diet and exercise. Take power in your hand and make some changes to your diet. Stay healthy to enjoy good living.
BREAST CANCER
An Effective Guide to Managing and Treating Breast
Cancer Using Natural Healing Remedies
INTRODUCTION
Thank you for purchasing my book, you are about to discover an Effective Guide to Managing and Treating Breast Cancer Using Natural Healing Remedies. With my undying passion for healthy living, I enjoy sharing vital health information to help you improve your life, or help someone close to you who is facing health challenges.
Blanca has opted for mastectomy having suffered from breast cancer for over two years. She has been undergoing series of
painful chemotherapy and other
radiological treatments with no
meaningful result. At last, she decided to
get off the painful tumor by surgery since both breasts were affected to save her life as quick as possible.
The stage was set, as the doctor had booked her for the theatre on February 2017. However, fear, agony, and bitterness filled her heart as she was standing the risk of losing both of her breasts due to the merciless tumor. Her colleague visited her during the Valentine day’s celebration, a few days before the date given to her by the doctor for mastectomy. At this time, Angel, as she was fondly called by her relatives and friends alike, was in her late thirties. She could not keep the painful secret and decided to confide in Jessica. She burst into tears while narrating the story and expressed fears and concern. On the other
hand, the insurance company had been contacted for indemnity purposes and other necessary assistance at this time of great need. Jessica was shocked and dumbfounded by the sad story of her friend and consoled and comforted her with an assurance that she will recover soon after the surgery. However, she jokingly related to her a rumor her brother-in-law confided in her about the possibility of alleviating the pains and discomforts of cancer using natural remedies. She continued by saying that the information is rife and rampant but no actual could be used to ascertain the veracity of such claims.
Blanca confirmed that she had heard about such natural healing therapies but was worried and afraid about the
authenticity, efficiency, and efficacy of such claims and stated that natural herbs and other ingredients could be harmful to the organs if not adequately prepared and administered.
After a critical deliberation, the two friends decided to try the option of natural therapy before the date slated for surgery on Blanca. There was a renowned natural therapist named Dr. Jackson, a botanist living in the next town few kilometers away. Both friends decided to consult him to know if there will be a lasting solution for the ailment. The therapist welcomed them, after examining Blanca’s case critically, decided to offer his expertise in managing her condition. He gave her some Vitamin D capsules to take immediately and also recommended
baking soda remedy, cannabis oil, green tea, retinoic acid, and fish oil supplementation,
Just like a miracle, Blanca began to experience relief from pains as the tumor began to shrink after preparing and ingesting these natural recipes within a month as recommended by the physical therapist. When she noticed radical changes in her body, she contacted her medical doctor for a checkup. After a routine examination of the mammary organs, the physician decided to suspend the surgery and put her on the medical watch for the next six months.
This case is a clear proof of how natural healing remedies can alleviate and exterminate breast cancer issues and
concerns. Information is power, do not give up on yourself.
CHAPTER ONE
UNDERSTANDING THE CAUSES OF BREAST CANCER
In recent times, the mortality rates of women diagnosed with breast cancers have reduced drastically due to improved health management programs aimed at alleviating and exterminating the ugly menace of cancerous tumors in the mammary organs of women all over the world. Before now, one of the best strategies of handling breast cancer is through mastectomy; a surgical operation carried out on the breasts to chop off part of the breasts to prevent the spreading of the disease, even to save the life of the woman subsequently.
Breast cancer is a lump or malignant tumor caused by a thickening of the breasts as a result of the development of cells in the breasts leading to changes to the nipples or skin generally. These incredible transformations in the genetic form of the cells cause an organic growth or division as they tend to multiply and spread to other organs in the body quickly. There are benign and malignant tumors. Benign tumors do not grow like cancerous tissues; they appear like regular skin structures growing slowly, but does not invade other parts of the body while malignant tumors are cancerous growths invading other parts of the body affecting significant tissues and organs. Conversely, it is good to state here that many growths and tumors on the body are not cancerous
but always consult your healthcare provider if you notice an inexplicable sign on your body.
Causes of Breast Cancer
Cancer is caused by the uncontrollable growth of cells in the breasts, which usually begins on the inside layer of the milk ducts and lobules responsible for milk production and supply. From this stage, it starts to divide and multiply to other parts of the body.
However, a quick note here is that the breasts of a woman are made of tiny ducts or tubes conveying breastmilk to the nipples. These milk ducts consist of small milk-producing glands, which are thousands of lobules and fat, connective tissues. Then, at the infestation of
cancerous cells, these tissues are affected as the tumor tends to spread quickly to every part of the body.
Although the exact causes of cancer have not been proven, there are some potential risk factors attributed to provoke the growth of these tumors and cancerous tissues in the body. However, according to experts, some of these risk factors are even preventable.
The Potential Risk Factors Causing Cancer
Here are some of the potential risk factors leading to the growth and development of cancerous cells.
a.Thick or Compact Breast
Tissues and Cells
If you have thick or compact breast tissues, the tendency for them to develop into breast cancer is very high. This is a natural process and may not be caused by lifestyle or any other factor.
b.Risks or Hazards Caused by
Someone’s Occupation
Experts have postulated that someone’s occupation can unduly expose the person to hazards or risks that may cause breast cancer. This risk is caused by exposure to endocrine disruptors and other forms of chemical pollutants in places of work.
c.The Weight of the Body
High sugar intake is one of the factors that could cause breast cancer in women. Another danger is that there are higher levels of estrogen in obese and overweight women, especially if they have entered into their menopausal years.
d.Regular Consumption of
Alcoholic Drinks
According to research, women consuming more alcoholic drinks and beverages regularly have higher risks of developing breast cancer.
e.The Age of an Individual
An individual’s age is another significant factor to be considered in issues of breast cancer. A young woman between the ages of twenty to thirty years has a lesser risk of developing cancer of the breast while an older woman between the ages of forty to seventy years has a higher risk of developing this malaise.
f. Interactions with Radiation
Mechanisms
Undue exposure to radiation mechanisms has the potential of increasing your chances of developing breast cancer. This situation could be caused by
attempting to treat other forms of cancer using radiation therapy.
g.Hormonal Therapies and
Reactions
One of the significant causes of breast cancer is an increase in the levels of estrogen in the body caused by using oral contraceptives. Additionally, researchers have proved that using hormone replacement therapy (HRT) will also lead to cancer of the breast.
h.Lactation and Increased
Exposure to Estrogen
Lactating your child for over one year has the potential of minimizing your risks of developing breast cancer. Most women can conceive immediately after
breastfeeding, and during this period, estrogen levels are deficient. Therefore, the possibility of developing cancer of the breast is very low.
On the other hand, late
menopause endangers a woman, as it increases her chances of having breast cancer; also, the early menstrual cycle is another risk factor. This is an apparent fact because prolonged exposure to estrogen tends to enhance the chances of the growth of cancer in the breast.
i. Genetic Implications
You may find out if any of your relations have suffered breast cancer in the past because
cancerous cells could be inherited, as women with TP53gene, BRCA1 gene, and BRCA2 gene have the possibilities of developing cancer either in the breasts or ovaries respectively.
j. Recurrent Breast Cancer
Some persons have had issues with breast cancer in the past. There would be the likelihood of
reoccurrence if appropriate therapies were not administered. This is possible because benign tumors and other non-cancerous cells may regrow into cancer with time.
These are the relative causes and risk factors associated with breast cancer that
you need to understand to stay safe at any time.
CHAPTER TWO
HOW TO DETECT BREAST
CANCER EARLY
Detecting breast cancer is possible if you know and understand the various types affecting women generally. There are two types of breast cancers such as lobular carcinoma and ductal carcinoma.
Lobular Carcinoma
Cancer of the breasts can be classified as lobular carcinoma if these malignant cells begin to develop in the lobules.
Ductal Carcinoma
This cancer is the most common in women, and it starts developing in the milk duct of the patients.
Furthermore, breast cancer could be regarded as invasive or non-invasive depending on the position of the tumor and if it has spread out to other parts of the body or not.
Invasive Type of Breast Cancer
Invasive type of cancer has the capability of spreading to other parts of the body. Here, the tumor breaks out from within the lobules or ducts and attack surrounding cells. With this development, the disease has higher chances of causing death if not handled with effective natural healing remedies.
Non-Invasive Type of Breast Cancer
If these malignant cells are still within the organ where they developed and have not spread to other parts of the body, you can say that it is non-invasive. This type of
carcinogenic condition may be
transformed into invasive or harmful later if not treated immediately.
Another strategy that can help you in detecting breast cancer is knowing the various stages of the diseases in the body.
Stages of Breast Cancer in the Body
There are about five stages of breast cancer in the body beginning from step 0 to step 4 accordingly, although, there are other smaller stages too. Let us consider these levels carefully.
Step 0 - At this step, the carcinogenic cells is only inside the breast duct and regarded as ductal carcinoma in situ (DCIS). In this case, this oncogenic disease has not attacked or invaded other parts of the body.
Step 1 - Here, the tumor has no lymph nodes, and the length is 2 cm in measurement. Moreover, it is still within the breast and not outside.
Sub - Step 1 - In this stage, small units of carcinogenic cells, which measures between 0.2 mm to 2 mm, are seen in the lymph nodes with no lump found in the breasts.
Step 2 - At this level, cancerous cells may appear in the lymph nodes under the arm that is the axillary lymph nodes, but no
cancer is seen in the breast itself. Most of the time, the disease may be about 2 cm but could have attacked the axillary lymph nodes under the arm, but at other times, it may be bigger than that, let’s say between 2 cm to 5 cm and yet have not invaded the axillary lymph nodes.
Sub-Step 2 - In this sub-step, cancer may be between 2 cm and 5 cm and has spread intothe axillary lymph nodeswhile it may be larger than 5 cm and yet it has not invaded axillary lymph nodes.
Step 3- At this stage, no growth is seen in the breast itself, but cancer may be in the axillary lymph nodes connecting to other body systems and the breastbone too. Again, the disease can be any size but has invaded the axillary lymph nodes related to other body systems, and it may be
located in the axillary lymph nodes close to the breastbone.
Sub-Step 3a- At this level, the breast cancer can be any size but has invaded the skin of the breast and the chest wall as the case may be. It may be spreading to a mass of axillary lymph nodes clustering together, connecting to other body systems, and may be invading the lymph nodes by the breastbone. Now, it can be regarded as ‘inflammatory breast cancer.’ Sub-Step 3b- In this level, the woman may not experience any sign of a tumor in the breast and cancer could be any size and may have invaded the skin of the breast and chest wall. On the other hand, it could have spread to the axillary lymph nodes under or above the collarbone, and it could have spread to the lymph nodes or axillary
lymph nodes close to the breastbone. Additionally, at this stage too, this malignant growth has spread and metastasized to other parts of the body.
Detecting Breast Cancer Early
Most of the times, it is difficult to identify breast cancer early because some women with this malignant disease have no symptoms at all. Therefore, the American Cancer Society had recommended regular breast cancer screening as a way to stay safe from this malady.
Let us understand some of the symptoms and signs, which you can use to detect breast cancer early and be prepared to face it whenever the issue arises.
Signs and Symptoms of Breast Cancer
The signs and symptoms of cancer of the breast are as follows:
a.A bump under your armpit or near
your collarbone.
b.Fluid or a watery substance like
blood dropping out of the breast without squeezing.
c.Change in the form or size of the
mammary organ.
d.Rashes, redness, and irritations on
the nipple and skin.
e.Constant pain in the armpit or
breast that is not due to your menstrual cycle.
.Dimpling or puckering texture on
the skin like that of an orange. g.If you notice a different shape or
inverted position of the nipple such
as pulling into your body, this could be cancer
h.A lump or thickness in any part of
your breast.
Regular physiological changes may be the cause of pain or lump in the breast area. However, experts recommend visiting your doctor if you notice any changes in your body.
Furthermore, you can detect cancer of the breast early by undergoing a medical examination and check-ups such as diagnosis, imaging tests including ultrasound scan, MRI scan, and mammogram, and even biopsy.
Detection through Diagnosis
Your doctor would be able to book you for diagnosis if he was able to detect the
symptoms of the disease during routine medical tests. Diagnosis will help to bolster and prove the fact that there is a growth or tumor.
Physical Examination of the Breasts
During diagnosis, the doctor will manually examine the breasts to know if there are noticeable signs like lumps, redness, watery droppings, and other symptoms that indicate the presence of a tumor in any part of the body.
The medical examiner will ask the woman to stand or sit and position her hand in various directions. She can put her hands above the head or sideways while the doctor will carefully check the breasts areas for any growth and inflammations depicting carcinogenic invasion.
Detection Using Imaging Tests
There are various forms of imaging tests such as ultrasound scan, MRI scan, and mammogram. These tests are used to know how far a breast tumor has spread in the body.
Ultrasound Scan
Undergoing an ultrasound scan is ideal for detecting and differentiating between a cyst filled with fluid and a mass of tissues or lump growing in the body organs.
MRI Scan
If a doctor wants to find out the levels and stages, a cancerous invasion has gone in a patient’s body tissues; he will merely inject a dye into the person. This will help to
detect the extent the disease has spread in the body.
Mammogram Tests
The first breast cancer screening a woman undergoes is called mammogram. This is a type of x-ray used in detecting abnormal forms and shapes in the breast. Most of the time, mammography may give suspicious results that will leave you wondering and worried about yourself because of its authenticity. In such cases, the healthcare provider may conduct further diagnosis to prove the result accordingly.
Detection Using Biopsy
A medical doctor may decide to conduct a biopsy by removing part of the carcinogenic tissues through surgery for analysis in the laboratory to detect which
category of cancer it is and other relative findings that will enable him to proffer medical advice accordingly.
This examination will enable the healthcare professional to understand if the tumor is invasive or non-invasive, metastasized or spreading to other parts of the body. The size of the disease will be determined, and the extent of invasion will be known after the biopsy.
These are the various ways of detecting cancerous tissue in the breast early by using the symptoms, but if you cannot use those signs, you can embark on a routine check-up.
CHAPTER THREE
THE EFFECTS OF CHEMICALS ON THE MAMMARY GLANDS
Every woman is blessed with the mammary glands, which is a compound tissue and functions as a sexually dimorp hic system, as it is made to respond to signals from human biochemical processes through the hormones.
This organ undergoes growth and developmental processes but acquires fullterm development and enlargement after the prenatal period and childbirth consecutively.
This magnificent organ is continuously evolving and changing according to hormonal changeability and variability, but it is dependent on complex endocrine signaling including paracrine and autocrine signaling occurring within parenchyma and stroma cells.
The mammary glands are mostly delicate but sensitive to some chemicals such as the endocrine disrupting chemicals (EDCs). These substances can influence the growth and development of the breasts both in men and in women, as it tends to disrupt
standard developmental processes,
especially in young people. According to research, experts have proved that endocrine disrupting chemicals have the potentials of causing cancer later in life and it can impair the mammary ducts
resulting in difficulties during breastfeedi ng.
Let us analyze the effects of chemicals on the mammary glands.
Some of these chemicals are in the form of pollutants and consumer products, which human beings are exposed to every day. During gestation and breastfeeding, excessive exposures to these chemicals and compounds increase the risks of moms contacting breast cancer. Additionally, it leads to enlargement and engorgement of the mammary glands. Here is a list of chemicals with harmful effects on the mammary glands.
Dioxin
You can get this harmful chemical substance by ingesting food products or by taking breastmilk in the case of toddlers. It is a byproduct from manufacturing firms got by burning PVC, melting plastics, and bleaching paper pulp using chlorine.
Nonylphenol
Nonylphenol is a compound useful for the disintegration of alkylphenol ethoxylate surfactants, and it is relevant in softening plastic materials. Experts regard the softening of plastic materials as a plasticizing process.
Polybrominated Diphenyl Ethers (PBDEs)
Research has shown that in the United States of America, this harmful substance
is no longer being used because it was valuable as a flame retardant but due to its risky nature to the mammary glands it was phased out. Polybrominated Diphenyl Ethers was used in electronics, furniture, and other items as the case may be.
Bisphenol A (BPA)
You can find Bisphenol A (BPA) in receipts of thermal papers, baby bottles, linings of food cans, and water bottles. This toxic substance is suitable for making epoxy resins, vinyl is known as PVC, and durable polycarbonate plastic materials. By using these items for your child or yourself, you stand the chance of developing cancerous tumors, especially in the breast.
Methoxychlor
This chemical can be found in older homes (in house dust). Methoxychlor was formerly a pesticide but is now banned in the United States of America. It is also known as ‘organochlorine pesticide.’
Perfluorooctanoic Acid (PFOA)
Perfluorooctanoic acid (PFOA) is a harmful element used in grease-resistant, non-stick, stain resistant varnishes on furniture, carpets, cookware, food papers, clothing, and other household items. However, it has been proven poisonous and can cause cancerous growths in body tissues.
Atrazine
Atrazine is a poisonous substance found in water and other food products, especially
in agricultural areas because it is used as an herbicide on farmlands.
Dibutyl phthalate
This product is one of the most dangerous chemicals with the potential of causing cancer in human beings. It is used in user products like lipstick, paints, and modeling clay.
These are most of the hazardous cancercausing chemicals that you should avoid staying safe.
CHAPTER FOUR
THE BEST NUTRITIONAL HABITS FOR REDUCING CANCEROUS CELLS
Do you know that you can reduce the effects of cancer by learning and maintaining good nutritional habits? Research has shown that the classes of foods we consume have the capabilities of influencing how cancerous cells can spread in the body. It is suitable for cancer patients to avoid eating some foods that have the potentials of aggravating their pains and discomfort by learning how to manage their health with highly nutritious
balanced diets to optimize their health and improve their life expectancies.
A quick look at some of the best nutritious habits for reducing cancerous cells
Maintaining the Habit of Consuming Proteins
Foods rich in proteins are good sources of healthy diets for cancer patients. If you can keep the habit of consuming proteins, you will reduce the deadly effects of carcinogenic tissues in the body. Examples of foods rich in proteins are fish, soy products, lean meat, dairy products, eggs, dried beans, poultry, nuts, chickpeas, etc. It is good to note here that soy products and fish are useful for patients with prostate cancer.
The Habit of Taking Fruits
Imbibing the habit of taking fruits every day is regarded as a life-saving step for cancer patients. Fruits contain antioxidants known for inhibiting the functions of free radicals that promote the growth and development of carcinogenic cells in the body, especially breast tissues. Every cancer patient is expected to consume some amounts of fruits daily to augment and maintain their antioxidant level. It is indisputable that the body can produce its antioxidants but in a limited quantity. Therefore, consuming fruits is indispensable if you want to reduce the harmful effects of cancer in the body. Examples of fruits to consume are bananas, oranges, guava, raisins, figs, mangoes, strawberries, prunes, apricots,
kiwi, peaches, pears, avocados, and guava. These fruits are high in fiber, vitamins, and energy.
Eating Carbohydrates
Carbohydrates are the class of foods that support the body with the energy necessary for metabolic processes and other cellular functions including mitosis. Without adequate power, the body cells will not rejuvenate. Rejuvenation is essential for the revitalization and restoration of body cells destroyed by the harmful activities of a malignant tumor. Some of the food products classified as carbohydrates are rice, bread, whole grains, oats, dairy products, potatoes, honey, corn, pasta, noodles, chapatti, and beans.
These food substances, especially honey contain properties regarded as anti-fungal and anti-bacterial ideal for inhibiting infections.
The Habit of Adding Vegetables to Meals
Vegetables are renowned sources of vitamins and minerals necessary for reparation of loss and damaged tissues. Cancerous cells could be inhibited and destroyed by the actions of vitamins and minerals, especially vitamin D. Most vegetables contain calcium, iron, and rich in antioxidants too. Examples of herbs beneficial for cancer patients are asparagus, green leafy vegetables, broccoli, cabbage, cauliflower, tomatoes, parsley, peas, tomato puree, turnips, bitter gourd, carrots, and pumpkin.
Further on this is an array of foods and diets regarded as harmful and capable of increasing the risks of a cancer patient. Moreover, the consumption of large dosages of vitamin supplements should be disregarded as these have the possibility of
inhibiting the effectiveness of
chemotherapy treatments.
List of foods Cancer Patients Should Avoid
The list of foods cancer patients should avoid includes red meat like deep fried and grilled, barbecued and baked meats. You should note here that exposing animal proteins to much heat transforms it and creates harmful side effects capable of increasing the risk factors of cancer patients. The byproduct of processing
animal proteins using high temperature is called heterocyclic amines.
Other avoidable foods include preserved foods like pickles, Kiam Chye, century eggs, bacon, alcohol, jams, oily foods, ham, excess sugar and salt, and sausages.
CHAPTER FIVE
HEALING CANCER USING
NATURAL METHODS
Scientific research conducted by a group of scholars from the University of Manchester postulated that cancer is caused by exposure to pollutants and eating unhealthy diets. Other factors that can enhance the spreading of disease in the body are reduced oxygenation to cells, weak immune system, and unbalanced ph. Experts have stressed the fact that healing cancer using natural methods is possible, but it requires patience, dedication, and commitment. You can give cancer a quit notice from your body permanently and
inhibit its destructive invasions, even if you have no proven symptoms now, you can apply these natural methods to stay safe and healthy.
Here are some of the natural methods to help you in healing cancer.
Drinking Vegetable Juices
Do you want to limit the growth and development of oncogenic cells in your body? If you're going to reduce your chances of developing cancerous cells, I will advise you to always sip juices of cruciferous vegetable sprouts like broccoli, kale, and cauliflower sprouts as the case may be. This type of fluid can boost the levels of nutrients in your body and helps
in fortifying you with essential
antioxidants necessary for hindering the
formation of free radicals, which damages your body systems.
Additionally, antioxidants are useful in fighting against cancerous cells by improving your body’s immunity and enhancing your overall health.
Moreover, if you can blend vegetables and fruits, the composition has the potentials of supplying you with higher proportions of nutrients and vitamins. Simple logic to unravel here is that juicing vegetables and fruits tend faster absorption into the bloodstream other than when you munched them raw as whole fruits or cooked as in the case of plants.
One of the best and most nutritious anticancer vegetables to juice is cruciferous vegetable shoots. This plant mainly has
phytochemicals, a group of substances regarded as containing anti-cancer properties, anti-oxidant features, and antiaging elements necessary for maintaining good health.
You do not need to blend large quantities of these vegetables, but just a small amount is enough to give you a proper dose of the right nutrients that will enable you to enjoy more excellent health benefits. Therefore, the shoots of cauliflower, kale, and broccoli are all you need to enjoy a fantastic physical condition void of the deadly attacks of malignant tumors and free radicals damage to the body.
Some of the essential nutrients contained in these vegetable shoots are betacarotene, amino acids, chlorophyll,
quercetin, which prevents cancer
metastasis, vitamins K, C, and other minerals, sulforaphane, which detoxifies blood vessels and tissues by reducing oncogenic cells, and glutathione. Furthermore, experts advised that consuming about 30 oz. To 65 oz. of vegetable juices every day is one of the most straightforward methods of healing cancer patients, and it is better to always gulp down these fresh green juices immediately after blending them to enjoy all the nutrients as they are. Additionally, if you want to prevent the growth and development of cancerous cells, that is, if you are not yet a patient, you should be taking about 10 oz. to 20 oz. Of vegetable juices on a daily basis to ensure you
maintain a high volume of micronutrients in your body.
Always Eat Fermented Meals
Research has proved that healthy bacteria are agents of good health. However, fermented meals and beverages have the potentials of introducing healthy bacteria into your body systems through the guts. Your body and mind can be controlled and maintained by the activities of these healthy microbes in the guts. Whenever there are higher concentrations of harmful bacteria in the intestines, it tends to result in cancer and other health hazards. In other words, some unhealthy bacteria in the intestines can lead to various types of cancer such as gallbladder cancer,
colorectal cancer, and pancreatic
carcinoma.
Fermented foods contain a group of bacteria called bacteroidetes capable of producing a chemical known as butyrate, which carries its anti-cancer properties and is readily useful for starch metabolism, fermentation, and enzymatic processes. You can experiment this method by adding to your diet kefir, yogurt, and fermented dairy products with live cultures gotten from cows nurtured with grasses. Other fermented meals you can eat are sauerkraut, cultured vegetables, kombucha including various fermented foods and beverages. It is important to note here that consumption of fermented foods may cause bloating and painful gas.
To maintain good health, experts suggest consuming about two servings or four
servings of fermented foods every day to enhance your health as it has the power to slow down the development and spreading of cancer cells.
On the other hand, consider eating fermented meals with low carbohydrate and sugar content such as water kefir, apple cider vinegar, coconut milk kefir, kimchi, unsweetened coconut yogurt, coconut water kefir, and sauerkraut.
The Consumption of Ketogenic Diets
The consumption of ketogenic diets has been revealed as having the capacity to starve carcinogenic cells because it consists of proteins, healthy fats, and less in carbohydrates. These meals enable the human body to convert fat into ketones regarded as fuel to the body cells. This
physiological process does not weary mitochondria, which can turn glucose from starchy and carbohydrate foods into energy needed by the cells for cellular functions.
Ordinarily, ketogenic foods are high in good fats but very low in carbs. Therefore, this type of meal reduces the dangers of conversions and transmutations taking place in cells including the development of free radicals. These two phenomena (cells
transmutations and free radical
formations) are the significant risk factors for breast cancer, lung and colon tumors respectively.
It is a known fact that tumor cells thrive and survive using the energy generated from glucose metabolism, which occurs in simple and complex forms of
carbohydrates. Glucose fermentation can take place without oxygenation processes, and it is also known as anaerobic metabolism. Therefore, the consumption of ketogenic products can reduce and limit the significant effects of cancer in patients as it inhibits the absorption of the energy derived from the metabolism of simple sugars making it difficult for oncogenic cells to spread in the body.
Some of the ketogenic foods necessary for cancer patients to eat include seafood, cabbage, asparagus, dairy products, eggs, wild fish, pastured beef, limes, coconut oil, lemon, avocados, nuts, and organic poultry. Another way to promote ketosis in the body is through intermittent fasting. That is, consuming foods within the duration of four hours to eight hours a day
will help to boost the immune system, reduce blood sugar levels, and inhibits inflammations in body cells and tissues. Any patient imbibing the consumption of these ketogenic diets will surely reverse the growth and development of cancerous tumors and increase their life expectancy.
Applying Hyperbaric Oxygen Chamber Remedy
Applying hyperbaric oxygen chamber remedy or treatment is relevant in reducing the risks of cancerous tumors. This chamber can improve and maintain the supply of oxygen by enhancing the quality of your cells. If you can mix the intake of ketogenic diets and hyperbaric oxygen remedy, you will have great relief from your condition. Although this system
is still being examined and improved for efficiency and effectiveness as the case may be, health care providers are applying it to alleviate some chronic health issues of their patients since it helps to boost immunity.
Combining the consumption of ketogenic products and hyperbaric oxygen remedy in treating cancer cases, have been proved relevant in reducing the growth and development of malignant tumors, lowers blood sugar levels in the body, and enhances ketosis.
If you want to improve oxygen supply to your cells and maintain a healthy and balanced ph level, which is instrumental in eliminating cancer, then consider hyperbaric oxygen chamber therapy. Do you know that your cells can thrive and
multiply if there is an adequate supply of oxygen in the body? Of course, this is absolute and true, but cancer cells cannot survive at all if there is enough supply of oxygen to all parts of the body. Instead, they will reduce in forms and die
subsequently. Hyperbaric oxygen
treatments are ideal for enhancing the ph levels of your body, lowering the dangers of the development of oncogenic cells, improving the supply of oxygen, and maintaining the conditions of body cells and tissues, thereby eliminating cancer. According to the prescriptions and recommendations of your naturalist doctor, you can be undergoing a fiftyminute therapy session about three times every week. On the other hand, you can buy or rent a hyperbaric oxygen chamber.
With this, they may decide to undergo several hours of treatment and even sleep in it for proper and quicker elimination of breast cancer.
Consuming Foods Containing Enzymes
Consuming foods containing enzymes is ideal for beefing up the body’s immune systems and enhancing its ability to fight against cancerous cells and even to function well. This process is also known as enzyme therapy. The human body contains various enzymes required for effective functioning of biochemical processes. These substances are essential for the removal of harmful elements in the body. It is also needed to activate anticancerous substances and even promote anti-inflammatory effects.
However, if you want your enzymes to be active, you must ensure that you maintain a proper balance of ph levels in your body. Otherwise, you need to boost these substances by consuming more of it. Anyway, most of the time, we are exposed to excess acidity or alkalinity through the foods we eat, the air we inhale, lifestyles, personal care products, the water we drink, and other household cleaning chemicals at our disposals. However, these conditions are likely to aggravate the attacks of malignant tumors and other diseases.
Decide to stay healthy and fight the invasion of cancer by eating diets containing enzymes. Additionally, ensure you stay and live in a healthy environment to maintain qualitative proteins in your
body. Raw vegetables and fruits, legumes, and fermented vegetables are the custodians of proteins. Most of these enzymes such as glutathione-S-transferase and Quinone reductase can be used in enhancing the effects of antioxidants in the body.
By ingesting foods containing enzymes, you boost the natural detoxification processes thereby cleansing the intestines, liver, stomach, and lungs accordingly. You can choose to lower the acidity in your body systems and improve its standard functions by taking limes and lemons, which are high in acids naturally.
Managing and handling breast cancer issues by enzyme therapy are highly practical, especially as it has been proven to minimize some side effects like
vomiting, pains, unsettled stomach, and fatigue. Moreover, you can boost the defense mechanisms of your natural immune systems using systemic enzymes, which aims at carcinogenic cells to forestall their growths and developments. Depending on the degree of attack of these malignant cells, you can consume about 5 grams to 45 grams on a daily basis if you want to apply enzyme therapy in treating cancerous conditions.
Ingesting Vitamin D
According to researchers, vitamin D is associated with the reduction of autoimmune difficulties and worries, thereby inhibiting the production of natural exterminator cellular secretions depending on the situation at hand, and
most especially during gestation. It is also an essential constituent of the central nervous system (CNS) and ensures that the overall human body system is healthy. Experts have found that vitamin D has anti-oxidant and anti-inflammatory properties capable of limiting the growth and development of cancer cells. Promoting the release of proteins and harmonizing inflamed tissues and cells are the primary roles of this substance including reducing cancerous growths in human bodies. GcMAF is the protein produced by the actions of vitamin D and responsible for regulating carcinogenic cells and ensuring all the tissues and cells in the body protected. An essential feature of this protein substance in remedying and healing breast cancer issues is by
preventing the multiplication of these oncogenic cells and reversing their effects on the mammary organs.
If you are taking vitamin D, a fat-soluble nutrient, you should do it using fatty based foods for easy absorption. However, this remedy or treatment is vital since it uses the activities of GcMAF in handling other cancer cases such as ovarian cancer, lymphoma, head, neck, and bladder cancers individually.
you want to know the amount of vitamin D in your body system, you can undergo a blood test referred as 25-hydroxy vitamin D test. Some professionals usually call it Calcidiol, or 25-hydroxycholecalciferol trial, while another school of thought regards it as 25-OH vitamin D test.
Maintaining suitable ranges for
individuals who want to prevent the growth of tumors or even slow it down using vitamin D3 is possible, and usually, about 60 to 100 nanograms per milliliter but the best levels are about 80 ng/ml to 100 ng/ml accordingly.
Healing Breast Cancer Using the Sunlight
Do you know that you can treat breast cancer by exposing yourself to the rays of the sun? You can inhibit the formation and invasion of oncogenic cells in your body by the proper functioning of your glands. This is possible by removing harmful substances from your body systems.
According to Dr. Budwig, you can receive organic photons from the sun, and it forms a magnetic field capable of attracting electrons into your cellular structures. The rays of the sun have the power to stimulate the activities of your organs. The organs found in your glandular regions are
gallbladder, salivary glands, liver,
pancreas, and bladder. Attracting the sun’s energy into your cells is very vital if you want to heal cancer and improve your mind and mental health significantly. Experts have reiterated that the sunlight can improve someone’s mood and enforce optimism. Additionally, you will be able to boost your immunity, resist cancerous invasions, and maintain your good health using the rays of the sun.
A note of warning: Stop applying sunscreen products, which will prevent you from absorbing the rays into your body to maintain the absorption of ultraviolet rays from the sun, as this is important to ensure a healthy condition. Again, to promote effectiveness, you can apply coconut oil on your skin prior or after exposure to sunlight to maximize the benefits.
Conclusively, if you can maintain about twenty to thirty minutes of quality exposure to sunlight every day or expose yourself for the absorption of ultraviolet rays from the sun for about one hour to two hours on a daily basis, then be sure that you can forestall or slow the growth and development of tumorous cells.
Using Budwig Protocol in Treating Breast Cancer
Dr. Johanna Budwig developed and introduced the Budwig Protocol since 1952. She was a principal researcher and a renowned expert all over the world for her leading roles in using this type of therapy in treating cancer patients like pancreas cancers, ovaries, brain, lung cancers, and prostate cancers.
You need to combine a fresh, soft cheese (quark) with flaxseed oil. With this mixture, you will be able to reduce the toxicity of the body, boost oxygenation, and enhance detoxification processes as much as possible. This process charges the cells and stimulates their energies enabling them to function optimally again. Interestingly, oxygenation destroys those
carcinogenic cells and rejuvenates the body with healthy ones as the case may be. Dr. Johanna has already prescribed dosages for the treatment of breast cancer, which includes consuming it for about eight times every day for six months.
How to Prepare Quark Recipe for Cancer Patients
Add two tablespoons of quark or natural cottage cheese with one tablespoon of flaxseed oil or freshly ground flaxseeds. You can use an immersion blender, combine the constituents until they are evenly mixed with no oil on it, and then consume it immediately.
Eat Foods Containing Beta Glucans
These are organic compounds existing naturally, although they are not in human
bodies. Beta glucans are complex sugar molecules supplementing and boosting the immune system. They are structured to stage combat against oncogenic cells and other tumorous diseases in the human body, especially the breast. Beta-glucans offer resistance against inflammations in the tissues because of autoimmune responses enabling it to deliver immunomodulation to the body systems. This exceptional substance can be seen in oats, mushrooms, and especially the cell wall of yeasts. Other food products containing some traces of beta glucans are indigestible soluble fibers such as barley and oats, and fermented foods. The body systems are protected from the attacks and invasions of cancer as beta-glucans stimulate immune cells like cytokines,
antibodies, macrophages, natural killer cells, and T-cells. With combined aggression, these cells attack and resist all forms of cancerous cells and tissues from developing further.
According to research, consuming betaglucans has the capacity of detecting carcinogenic cells, reducing their rates of concentrations in the body, and exterminating them completely. For prevention purposes, an individual can take a 500 mg on a daily basis while a cancer patient can take 1000 mg two times every day without meals to reduce or prevent the growth of tumors and carcinoma until there is an improvement.
Detoxification Processes
Carcinogens are formed by the blockage of detoxification pathways leading to an accumulation of toxins, which eventually turn into cancer. If you can remove those harmful substances from your body, you shall enjoy speedy healing. Here are some of the detoxification processes and methods that can cleanse your body systems and promote a quick cure for a breast cancer patient.
.Using Castor Oil Packs
Using castor oil packs are suitable for activating the movement of harmful substances out of body tissues and intestines.
.Eating Anti-Cancer Foods
If you can maintain eating anticancer foods, you will be able to
reduce the accumulation of toxins in your body and lower inflammatory conditions.
.Physical Exercises
Are you ready to detox? Then, get set for physical exercises as this aerobics can open up your pores for detoxification by increasing the flow of oxygen to all your body parts.
.Dry Brushing
You can activate and stimulate your glandular functions and lymphatic flow by dry brushing.
.Drinking Mineralized Water or
Lemon
Drinking mineralized water or lemon can balance and maintain your body ph.
.Using Infrared Saunas
If you want to release
carcinogens by stimulating deep tissue, you can use infrared saunas.
.Taking Coffee Enemas
Coffee enemas tend to improve your mood and even remove harmful substances that have accumulated within your gastrointestinal tract.
Using Turmeric to Heal Cancer Naturally
You can use turmeric in healing breast cancer naturally because curcumin present in the root has incredible potentials for treating significant effects of this disease including all inflammations. Several types of research and studies have supported the use of turmeric in
remedying tumorous effects in individuals because it carries the same inflammation prevention potency just like other synthetic anti-inflammatory medicines. Turmeric is used to add flavor to traditional soups and stews, curry dishes, and Indian cuisines because it is an excellent combination of fats and pasteurized milk. Curcumin has the capability of promoting the release of antioxidants like glutathione. It also forestalls oxidative damages on cells and other body organs.
It is advisable to consume at least about 500 mg to 1000 mg of curcumin three to four times every day together with food according to the recommendations of experts. You can even add piperine produced from black pepper. It is usually
consumed with fat diet to enhance quick digestion and assimilation.
These are the surefire ways of handling and managing cancerous growths naturally to get an effective and efficient result.
CHAPTER SIX
MANAGING STRESS AND EMOTIONS TO PREVENT CANCER
Stress and emotions are two dominant concerns in a person’s life cycle, but they are controlled and prompted by various human challenges and concerns. Howbeit, stressful and emotional concerns have the potentials of exposing an individual to cancerous attacks by lowering the immune system. When the immune systems are low, oncogenic cells usually begin to thrive, survive, and even develop to become full-blown cancer. Stress on its own does not cause cancer, but it exposes the body making it vulnerable to attacks.
Let us look at some ways that someone can cope and manage stress to prevent cancer.
How to Manage Stress
Experts have reaffirmed that you cannot remove or avoid stressors from your life entirely but you can handle them and the situations prompting them to stay safe and healthy. Stressors are merely sources or things that cause can stress to an individual. Here are the steps to managing stressors.
a.Enjoy Enough Sleep and Sleep
Well
Due to busy schedules during our daily activities, most persons find it difficult sleeping at night and even to sleep well. Most of the times, when we lie-down, we don’t
get enough sleep because of wondering thoughts or other environmental factors and
nuisances making the place unfit for us to sleep. That is the reason why experts suggest that making your room and bed as comfortable as you can is worth doing because as you make your bed, so you lie on it. If you do not make it a pleasant place, you will be uncomfortable and unable to sleep whenever you lie down.
On the other hand, ensure you mute all wondering thoughts and worries that will prevent you from sleeping well. These stressors can lower your immune system and give
free radicals and carcinogens a leeway to attack your body cells.
Additionally, if you have tried all these methods and yet you still find it difficult getting enough sleep, then consult your healthcare provider for possible medical solutions.
b.Socializing with Friends and
Family
Socializing with your family and friends is another way of managing stress. Fix a family-dayout and spend quality time with your loved ones. Such tender and loving interaction will help to alleviate stress and other emotional imbalances.
c.Regular Exercises
Do you want to handle your stressors and stressful moments? Then, engaging in moderate exercises will help to relieve your body and emotions of these discomforting moments. Participating in at least a thirtyminute to an hour walk every day is ideal to calm your muscles and even induce sleep naturally. However, depending on your health
conditions, it is advisable to consult your doctor before embarking on any form of exercise.
d.Indulge in Your Hobbies
What are your hobbies? Get to know your hobbies and begin to indulge in them as a way of relieving
stress from your body. Most of the time, our hobbies tend to bring the best out of our personalities because we are not compelled, cajoled, or induced in any way to carry out such hobbies. By indulging in your hobbies, you tend to shed off stressors and additional thoughts from your life.
e.Eating Healthy Diets
Eating healthy diets is valuable in replenishing lost energy and improving your mental state. Hunger can get someone out of balance causing disorderliness. However, maintaining a healthy diet will help you to manage your moods, feelings, and stay healthy ultimately.
f.Learning New Skills
Do you want to get rid of daily worries and stress? If you're going to get rid of everyday problems and fear, then learn new skills such as playing musical instruments, weaving, tailoring, dancing, etc. Learning new activities is suitable to give you some new roles that can get you busy throughout the day and keep you away from stressful moments.
g.Getting Help from Support
Groups
Belonging to support groups is an excellent way to enjoy loving cares from trusted groups and associates that can bring relief to your stressful moments. They
provide a platform that can help you discuss your pains, worries, and concerns. Within this group, you can get a trusted friend, a counselor, and a social worker ready to assist you out of your emotional trauma.
h.Enjoying Rest
You can spend quality time resting and relaxing. During this period, you can enjoy listening to pleasant, soothing, and comforting music. Some persons indulge in reading books or just meditating on inspiring ideas to refresh
themselves as the case may be.
Let us look at some of the
methods you can use to enjoy your relaxation time in a more fulfilling
and fruitful way such as formulating mental imageries and
visualizations, which can help you to develop beautiful and exciting images to calm your mind and divert your concern away from your worries. Another way is through deep or relaxed breathing that helps you fill your lungs with refreshing air by inhaling deeply and slowly while you relax your muscles at the same time.
You can also practice
‘biofeedback’ that helps you in relaxing and controlling how your body responds to stressors. Here, you will learn the ways to pay rapt attention to signals from your body and proffer similar feedback.
Practicing yoga is one of the methods of relaxing and staying healthy. It concentrates your mind on breathing well and balancing your posture to relax and refresh your memory simultaneously.
If you can practice these
relaxation tips regularly, you will maintain an ethical health void of stressors as the case may be.
i. Attending Fun Parties and Visiting Amusement Parks
Experts have recommended that laughter is one good killer of stressors as it can reduce it to a minimum. Therefore, attending fun parties and visiting amusement parks are the best ways to knock out
stress and emotional trauma out of your life. Consequently, you will keep cancerous cells at bay and stay healthy.
Let us quickly access some of the ways you can reduce stress and stay healthy.
How to Reduce Stress and Stay Safe Healthy
Here are some of the methods through which you can reduce stressors and stay healthy.
a.Setting Priorities for Your
Tasks
This approach involves making a list of things you can do routinely on a daily, weekly, and even monthly bases to ensure you can accomplish them successfully.
Without prioritizing your tasks concretely, you will not be able to actualize them, especially when you have many duties to carry out at the same time. Arrange them according to their order of importance and urgency concentrating on the most pressing tasks first. If you can maintain this approach, at the end of the day, you would have accomplished up to 80 to 90 % of your proposed daily tasks as the case may be.
b.Requesting for Help
Depending on the types of jobs and commitments, you have at hand, you can ask for help from people around you, or anyone you think can offer advice and give you
relief from stressors. Your family, friends, and colleagues can provide guidance and support to you. Several duties you can get help from someone to do for you include preparing meals, picking your child from school, and shopping.
c.Using a Daily Planner
Most persons use a daily
planner to arrange their activities to avoid scheduling conflicts. This approach can arise if you have multiple tasks and you need to accomplish almost all of them at the same time. Using a daily planner will enable you to organize the activities in a way that you can finish one before starting up another. Even you can have
intermittent breaks to relax and get refreshed before beginning the next one.
d.Accepting Responsibilities You
can Handle
Taking roles, you cannot handle a significant stressor you should avoid as much as possible. Concentrate and focus your efforts and skills on things you can control if you want to minimize stress as much as possible. Most of the time, how you react to issues could be the primary stressor you are
experiencing in life. Therefore, learn to manage situations by
maintaining flexibility and positivity towards problems, and you will experience less stress.
e.Arranging Your Tasks in Steps
Organizing your tasks in small feasible steps will help you to get over every assignment as soon as possible. Take these practical steps you have earmarked one after another, and you will be amazed how you shall get things done quickly.
These are the best approaches you can employ to reduce stressors on yourself, no matter how busy your schedules are you can stay fit and healthy, and bar the development of harmful cells in your body permanently.
CHAPTER SEVEN
HOW TO STOP
RECURRENT BREAST
CANCER
As at this moment, it is still unknown why cancerous cells can regrow after the first attack and treatment. Despite spending much money on research and studies, experts are yet to lay hold on concrete reasons to bolster the re-occurrence of breast cancer. Although, there are several guesses about the motives why tumor regrows after it has already been treated. One primary reason is that during the treatment of these tumorous cells by
surgery, chemotherapy, radiation, and other means, some seed cells can move from the breast region to other parts of the body. Then, after some time, they can regrow and become full-blown cancer. However, let us look at the significant ways through which you can stop the recurrence of breast cancer effectively.
.Intermittent Fasting
Intermittent fasting has been proved as one of the best ways of militating against cancerous attacks. Although professional healthcare providers are still studying the effects and results, recent research showed that taking intermittent breaks from food for about eight hours to thirteen hours
every day can help to weaken these carcinogenic cells and prevent their regrowth in the body. The only challenge is how to endure snacking and munching any food for such long hours on a daily basis. However, engaging in this fasting exercise regularly after the first attack will ensure any seed cell that migrated to any part of your body dies after some time.
.Exercising
Exercising reduces
inflammation and the levels of hormones that can cause regrowth and it is seen as a protective measure against recurrence. Adopting a lifestyle of regular
exercising is essential and critical to your survival as a cancer patient. According to Dr. Warner, regularly exercising at least two and half hours every week is necessary but only about thirteen percent of U.S breast cancer survivors meet that target each week.
.Taking more Vitamins
Do you know that taking vitamin C supplements has the potentials of reducing breast cancer risks? In the body, proper levels of vitamin C can lower mortality rates. Additionally, ingesting vitamin D supplements is very beneficial, as it has been proved to prevent the recurrence and regrowth of oncogenic tissues.
.Proper Weight Management
Learn to manage your weight correctly after an attack by imbibing on eating balanced diets and avoiding weight gain as much as possible. Overweight patients or obese people suffer the risk of regrowth of tumors even after treatments have been administered.
.Drinking Green Tea
During the early stage of breast cancer, experts have found out that drinking green tea at least three or four cups every day will help to prevent the recurrence of the disease. According to a recent study by Japanese professionals, a group of women diagnosed with breast cancer experienced a significant
percentage drop in their recurrent risks after taking green tea for some time.
.Poor Drinking Habit
Regular consumption of alcoholic drinks is risky and can influence the regrowth of cancerous tissues. Moderate drinking of about four beverages each week is recommended for cancer patients even after treatment to prevent a recurrence. Ensure to avoid drinking every day to stay safe from repeated attacks.
.Maintaining your Prescribed
Dosage of Drugs
According to the New England Journal of Medicine, aromatase inhibitors and anti-estrogen agents
in drugs have the potentials of blocking cancer cells in the breasts and preventing them from regrowing. Therefore, maintaining the proper dosage of your prescribed medications is very critical to your survival as a cancer patient and most especially in avoiding regrowth of those seed cells that must have invaded other parts of your body.
CONCLUSION
Having read this book on, "Breast Cancer: An Effective Guide to Managing and Treating Breast Cancer Using Natural Healing Remedies," you would have seen proofs on how to manage and treat breast cancer using natural remedies. All over the world, cases of breast cancer have been rocking individuals, homes, and families at large, due to increasing deaths resulting from poorly handled instances or neglected diagnoses. Most persons have undergone diagnoses and are quite sure of the attack of this deadly tumor in their bodies, but due to some reasons like no or low financial assistance, they have neglected to undertake some preventive
measures that can reduce or entirely exterminate those carcinogenic cells from their bodies. The most pathetic is that some of these persons cannot afford an insurance cover, which means they have no hope for survival under the scourge of breast cancer and other malicious tumors.
Now, you have handy an easy to do guide having the potentials of acquainting you with the rudiments of acquiring healing and recovery for yourself faster, using natural healing remedies. You can be able to prepare these healing therapies by yourself at a less cost.
This study is meant to acquaint you with the possibilities of surviving this menacing situation either by chemotherapy, radiation, surgery or through natural means, which is the one I am introducing
to you here. The reason I said ‘introducing’ is because most persons are yet to know about it and the possibility of getting rid of cancer using natural healing remedies. After series of chemotherapies and other medical processes of eliminating cancer like mastectomy, you need to know and apply these natural miracle-healing therapies, which have been proven as the best and safest method of getting cancer off your body system and even forestalling a recurrence as the case may be. In this book, you will understand about the foods you should take that can facilitate a natural healing process. Some of these foods include vegetables like asparagus, green leafy vegetables, broccoli, cabbage, cauliflower, tomatoes, parsley, peas, tomato puree, turnips, bitter gourd,
carrots, and pumpkin. These vegetables contain antioxidants and rich in calcium and iron. You can also take fruits like bananas, oranges, guava, raisins, figs, mangoes, strawberries, prunes, apricots, kiwi, peaches, pears, avocados, and guava. These fruits are rich in energy, vitamins, and fiber. Other nourishing foods recommended for cancer patients are carbohydrates such as rice, bread, whole grains, oats, dairy products, potatoes, honey, corn, pasta, noodles, chapatti, and beans. This class of foods, primarily honey contains healing properties regarded as anti-fungal and anti-bacterial ideal for inhibiting infections and promoting the rejuvenation of dead cells in the body. Do not forget eating proteins with the potentials of repairing and reconstructing
loss and dead tissues. Examples of foods classified as proteins are fish, soy products, lean meat, dairy products, eggs, dried beans, poultry, nuts, and chickpeas. Additionally, fish and soy products are ideal for men with prostate cancer. With all these and more healing information contained in this book, you are advised to purchase this book for yourself and use it as a gift to other loved ones with special needs on the malaise of breast cancer.
Thanks for Reading and Stay healthy!!!!
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