tag:blogger.com,1999:blog-86075609737218070012024-02-07T03:11:48.738+01:00BIG FAT BLOGAbout Diet and HealthIlonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.comBlogger162125tag:blogger.com,1999:blog-8607560973721807001.post-84100787906190364792018-08-19T17:55:00.001+02:002018-08-19T17:56:04.210+02:00Aerobic, Anaerobic Exercise<b>Note for diabetics</b>: Physical activity has significant effect on blood sugar levels. Therefore, it is important to stabilise blood sugar before exercise.<br />
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<b>Aerobic</b> (with oxygen) or cardiovascular exercise:<br />
Some muscle fibres need little glucose and a lot of oxygen. They can move small loads for long periods of time.<br />
<u>Example</u>: jogging, walking, relaxing cycling, etc.<br />
<a name='more'></a>Effects of aerobic exercise:<br />
<ul>
<li>Limited benefit for cardiovascular system.</li>
<li>Doesn't build muscle</li>
<li>Has little impact on stamina and capacity.</li>
</ul>
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<b>Anaerobic</b> (without oxygen) exercise:<br />
Some other muscle fibres work with large amounts of glucose and almost no oxygen. This is called anaerobic metabolism, where we can lift heavy loads for short periods of time.<br />
<u>Example</u>: weight lifting, push-ups, gymnastics, etc.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglcJsEjC05gzoucGXB4dE2epEqd-_N8WNS63X0kHB29Y8UmcOq4vGHYcGlQxWYDkdYiIQ31lV5J8UTXgwhDkiklSe9ox4_duOBtlAggzB5TzGf4HwG-Hr4Psh8iJOKQGicklWGEMrtdzo/s1600/Weight.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1043" data-original-width="1600" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglcJsEjC05gzoucGXB4dE2epEqd-_N8WNS63X0kHB29Y8UmcOq4vGHYcGlQxWYDkdYiIQ31lV5J8UTXgwhDkiklSe9ox4_duOBtlAggzB5TzGf4HwG-Hr4Psh8iJOKQGicklWGEMrtdzo/s400/Weight.jpg" width="400" /></a></div>
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The metabolic by-products of anaerobic exercise cause pain and paralysis, preventing further muscle contraction until these by-products are cleared.<br />
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Blood glucose decreases more with anaerobic than with aerobic exercise, because of the bigger reliance on glucose metabolism. Regular anaerobic exercise (regular training) results in a more efficient glucose uptake - with the help of insulin - by muscle cells, as glucose transporters multiply on the surface of the cells. This is called insulin sensitivity, the opposite of insulin resistance, where the muscle cells resist the action of insulin to take up glucose. Insulin then drives glucose into the fat cells for storage (= weight gain).<br />
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Benefits of anaerobic exercise, highly recommended to everyone, but especially to diabetics:<br />
<ul>
<li>Increased muscle mass improves the ratio of abdominal fat to lean body mass.</li>
<li>Anaerobic exercise stimulates heart rate.</li>
<li>Greater decrease in blood sugar.</li>
<li>Stronger muscles and stronger bones.</li>
</ul>
Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com2tag:blogger.com,1999:blog-8607560973721807001.post-12716529775455261912018-07-09T16:30:00.001+02:002018-07-09T16:35:18.827+02:00Diabetes and Exercise<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-C8jxYA7kJmZNaJgeJKSwkyuJ4M_j6h8tp4gVEEX_4LRB72Huuhyphenhyphena4WmAi-U4cKSJsYM7H6QoKjR1wcerFz8sQl0RdVhQdKboV5k2oCQrZVzHAfFYhE2gGxlffDqwLejMaFGtCRAKolk/s1600/weight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1196" data-original-width="1600" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-C8jxYA7kJmZNaJgeJKSwkyuJ4M_j6h8tp4gVEEX_4LRB72Huuhyphenhyphena4WmAi-U4cKSJsYM7H6QoKjR1wcerFz8sQl0RdVhQdKboV5k2oCQrZVzHAfFYhE2gGxlffDqwLejMaFGtCRAKolk/s400/weight.jpg" width="400" /></a></div>
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People who exercise look healthier and younger. Exercise has anti-aging properties: <b><a href="https://www.medicaldaily.com/exercise-aging-cells-slow-aging-process-telomeres-cellular-aging-417273">Anti-Aging Treatment: High Levels Of Exercise Increase Lifespan Up To 9 Years</a></b>.<br />
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For <b>type 1 diabetics</b>, you still need to control blood sugar with insulin injections. Exercise will not help as much in blood sugar control, as it does with <b>type 2 diabetics</b>. For both diabetics, exercise has many beneficial effects:<br />
<a name='more'></a><ul>
<li>Increase in muscle and strength</li>
<li>Raise in HDL (good cholesterol)</li>
<li>Lower LDL (bad cholesterol)</li>
<li>Lower triglycerides</li>
<li>Reduced risk of heart attack, stroke, blockage by lowering serum fibrinogen levels</li>
<li>Reduced loss of bone mineral</li>
</ul>
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Exercise helps with weight control, but it does not directly burn fat. Fat burning depends on your diet and insulin control.<br />
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Have you ever noticed that when you exercise strenuously, you crave more protein than carbohydrates? This is because the neurotransmitters, called endorphins, help reduce carbohydrate cravings.<br />
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Less carbohydrate and more protein consumption, leads to lower insulin levels. Less insulin means that you store less fat in your fat tissue. Muscle building and lower insulin levels reduce insulin resistance (the higher your ratio of abdominal fat to muscle mass, the higher your chances of being insulin resistant).<br />
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This is what happens in a <b>non-diabetic</b> when exercising:<br />
<ol>
<li>Stress hormones are released.</li>
<li>These hormones release glycogen stores (glucose stores).</li>
<li>Insulin is released from the pancreas to prevent an increase in blood glucose.</li>
</ol>
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<b>Type 2 diabetic</b> when exercising for a short period of time, they do not immediately produce insulin, so their blood sugar goes up. The exercise needs to be adequately prolonged for insulin production to kick in. Long enough exertion will result in efficient blood sugar control on type 2 diabetics:<br />
<ul>
<li>Short exercise: elevation in blood glucose.</li>
<li>Long enough exercise: lower blood glucose.</li>
</ul>
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When <b>type 1 diabetics </b>(they are not able to produce insulin) are exercising and they do not have insulin in the bloodstream, the released glycogen (glucose) is not able to enter the muscle cells and the liver. Blood sugar continues to rise and the muscle relies on stored fat for energy.<br />
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You will need some injected insulin. Your injected insulin will be more efficient with regular exercise. This means that you will need a bit less insulin to control your blood sugar. This will results in fat loss, as there is less fat-building insulin in your bloodstream.<br />
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These are the conditions for better blood sugar control via exercise:<br />
<ul>
<li>blood sugar must not be too high</li>
<li>prolonged exertion is recommended</li>
<li>serum insulin levels must be adequate</li>
</ul>
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<b><u>Before you start</u></b> exercise, contact your doctor and ask him about:<br />
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<b>Blood pressure</b>: high swings of blood pressure can cause haemorrhages and damage the eyes and other organs.<br />
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<b>Eyes</b>: check if you have retinopathy.<br />
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<b>Heart</b>: I recommend to see a cardiologist and test your calcium score. The cardiologist also needs to recommend you a target heart rate. The exercise program should be designed to your target.<br />
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<b>Blood sugar</b>: if blood sugar is below target, you need to stop exercise for a while.<br />
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In the next article, I cover the forms of exercise.Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com3tag:blogger.com,1999:blog-8607560973721807001.post-40060676757032968582017-09-24T06:51:00.001+02:002018-05-22T21:07:12.622+02:00Lowcarb Bread - Recipe<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgakSOvnh5_zA13cIUovueAdWIidg-IxUusjuO4-mD_ILbTIlhZkdfQK_DCvL-3uQ2EYgOCRQvZsK91Wx4WNApvHKcxjypj6yjQAzoHKlHYufgIiMeIxnHcN4NISCEhXj4Cq1UbTbCqhwQ/s1600/IMG_2339.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgakSOvnh5_zA13cIUovueAdWIidg-IxUusjuO4-mD_ILbTIlhZkdfQK_DCvL-3uQ2EYgOCRQvZsK91Wx4WNApvHKcxjypj6yjQAzoHKlHYufgIiMeIxnHcN4NISCEhXj4Cq1UbTbCqhwQ/s640/IMG_2339.JPG" width="640" /></a></div>
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<b>Ingredients:</b><br />
<ul>
<li>flaxseed (powdered)</li>
<li>sunflower seeds</li>
<li>pumpkin seeds</li>
<li>walnuts</li>
<li>3 eggs</li>
<li>few tablespoons of cream or sour cream</li>
<li>salt</li>
</ul>
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<ul>
<li>Mix all ingredients. I let the mixture rest for 2 hours.</li>
<li>Bake for 50 minutes at 160 degree Celsius.</li>
</ul>
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Enjoy with butter and cheese:<br />
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<br />Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-58761697660324044752017-07-06T12:30:00.000+02:002018-05-22T21:07:32.998+02:00Update on PetsChoco is feasting again.<br />
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Previous articles on Choco:<br />
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<b><a href="http://ilonadesign.blogspot.sg/2017/02/sick-pets.html">Sick Pets</a></b><br />
<b><a href="http://ilonadesign.blogspot.sg/2017/02/healthy-dog-food.html">Healthy Dog Food</a></b><br />
<b><a href="http://ilonadesign.blogspot.sg/2017/04/pet-update.html">Pet Update</a></b><br />
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Below is his food for the next 2 days: meat, bones with marrow.</div>
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Some dogs in the neighbourhood, only getting commercial dog food, are really jealous of Choco. None of them are as healthy as him.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr3i8w_TrKV0dCXTvHFxZc-GXF1bJ3qjVALbR8QuHevqxluskjYzdSCZyC3UT9M2yAerryKE1_thHU_JXhcbuWLUlaqeubD5zDqfT00wxxheIOcK3MQbYlclo_jSK1MwM1d3_6Wt-Agq0/s1600/Soko21.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="556" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr3i8w_TrKV0dCXTvHFxZc-GXF1bJ3qjVALbR8QuHevqxluskjYzdSCZyC3UT9M2yAerryKE1_thHU_JXhcbuWLUlaqeubD5zDqfT00wxxheIOcK3MQbYlclo_jSK1MwM1d3_6Wt-Agq0/s640/Soko21.jpg" width="370" /></a></div>
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Choco eats when he wants and as much as he wants. No restrictions.<br />
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Of course, he is very healthy and happy and a good hunter.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfyQz75NahDcrQwe_eELpMOdTKViU0RP99lmSHWPeG6Bd5lg1slWU3upULu22wbJToQzBVrP-32oudUD-KuiBb9-hTkdvYUU4DSpnM7PQFnmDorbUk9PdXQU5U6NEP_zmQbFI9tBT7r_s/s1600/Soko23.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="556" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfyQz75NahDcrQwe_eELpMOdTKViU0RP99lmSHWPeG6Bd5lg1slWU3upULu22wbJToQzBVrP-32oudUD-KuiBb9-hTkdvYUU4DSpnM7PQFnmDorbUk9PdXQU5U6NEP_zmQbFI9tBT7r_s/s640/Soko23.jpg" width="370" /></a></div>
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Pets become sick with chronic diseases because of the carbohydrate content of commercial pet foods. These cause obesity in them, and the related diseases (heart disease, cancer, diabetes, teeth problems, hair loss, etc.)</div>
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Watch this video on how to prevent or heal cancer in pets. The solution is very simple, give them what they are meant to eat.</div>
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Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-34721389381859485512017-05-12T06:11:00.002+02:002017-05-12T06:17:24.317+02:00Simple Recipe: Fish, Eggs, AvocadoI always look for ways to include more than lean meat in my diet: organ meat, bones etc.<br />
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Today's simple recipe:<br />
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1. Fish with egg yolk: tiny silver fish (whole: with bones and eyeballs) and 2 egg yolks stir-fried in butter (add salt and pepper).<br />
2. Eat with avocado.<br />
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The fish is really delicious, much more satisfying when eyeballs and bones are included.<br />
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Enjoy!<br />
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<br />Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-31424974943699678662017-04-18T12:10:00.002+02:002017-07-06T12:38:19.527+02:00Pet UpdateThis is update number 3 about Choco. You can read the previous articles here:<br />
<b><a href="http://ilonadesign.blogspot.sg/2017/02/sick-pets.html">Sick Pets</a></b><br />
<b><a href="http://ilonadesign.blogspot.sg/2017/02/healthy-dog-food.html">Healthy Dog Food</a></b><br />
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Choco recently made his annual visit to the vet. Nothing remarquable, his weight is almost the same (from 7.3 kg last year, to 7.25 kg this year), no diseases, obesity or plaque deposit on his teeth. Here is his health booklet (sorry it's in French):<br />
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This is because his food is this for the past few years: whole animals raw or cooked.<br />
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Since Choco feast on animals, he doesn't kill the birds any more.<br />
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A few days ago, to celebrate Easter, Choco received a "dog treat" (bought from a pet store) by a well-meaning person. Choco smelled it and just covered it with urine.<br />
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Enjoy your bones Choco!Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-88600854159216713752017-04-04T10:13:00.001+02:002017-04-04T10:14:30.305+02:00Shrimp Beef Coconut Stir-Fry (Recipe)Simple recipe of shrimp, beef in coconut milk.<br />
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<b>Ingredients</b>:<br />
<ul>
<li>shrimp</li>
<li>minced beef</li>
<li>green chili</li>
<li>spring onion</li>
<li>onion</li>
<li>coconut milk</li>
<li>basil leaves</li>
<li>olive oil (for cooking)</li>
<li>cumin seeds</li>
<li>turmeric (optional)</li>
<li>salt, pepper</li>
</ul>
<b>STEP 1</b>: Stir-fry everything (except basil leaves and coconut milk) in olive oil.<br />
<b>STEP 2</b>: Add fresh basil leaves and coconut milk. Cook for 1 more minute.<br />
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Enjoy!<br />
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Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-68366293066015400582017-03-25T13:04:00.001+01:002017-03-25T13:09:30.162+01:00Presentation - Bandung (Indonesia)<div class="separator" style="clear: both;">
Some of the slides from my presentation in Bandung (Indonesia):</div>
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Many thanks to my wonderful colleague from Tucker Health. I also would like to thank the organisers of this event for their kindness and their professionalism.<br />
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Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-80150912064469473832017-02-12T03:31:00.003+01:002017-02-12T03:43:47.993+01:00Healthy Dog Food(First episode about Choco: <b><a href="http://ilonadesign.blogspot.sg/2017/02/sick-pets.html">Sick Pets</a></b>)<br />
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A little update on Choco. He is enjoying the bones of a whole chicken (leftover from a grilled chicken bought at the local market). These bones are obviously cooked, Choco has no problem digesting them.<br />
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Many years ago, Choco's vet warned the owners about the inability of a small dog digesting bones, saying that the bones would poke Choco's digestive system.<br />
<a name='more'></a>A dog's (big or small) digestive system gets weaker and weaker on a high-carbohydrate commercial dog food, because of the lack of minerals contained in bones. Minerals in bones, meat, organ meat make the dog's bowels very strong, so the tiny bone pieces are not a problem any more.<br />
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Another benefit: since Choco is on a "whole animal" diet, he has no parasites in the intestines. On a high-carb-commercial-dog-food diet, he was constantly on anti-parasitic medication.<br />
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Below, Choco is enjoying raw pork (meat with fat and skin), cooked eggs and sausages.<br />
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Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com1tag:blogger.com,1999:blog-8607560973721807001.post-34685112004471080042017-02-04T13:39:00.000+01:002017-02-04T13:54:38.301+01:00Sick Pets<div class="separator" style="clear: both; text-align: left;">
Below is a picture of Choco (7 years old), my brother's dog, happily eating "whole" animals, bones, skin and organs as part of his daily diet. He is free to consume as much as he wants and the parts he likes most.</div>
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<a name='more'></a><b><a href="http://petobesityprevention.org/">Obesity, and diabetes is reaching epidemic proportions</a></b> in cats and dogs. The reason is very simple, same as in humans: insulin resistance. Today's cats and dogs are usually fed a "well-formulated" high-carbohydrate pet food, which, over the long term predispose our pets to chronic diseases (cancer, diabetes, heart disease).<br />
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Choco, fed on dog crackers the first few years of his life developed the following symptoms:</div>
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<ul>
<li>hair loss</li>
<li>constant worm infestations</li>
<li>fat tissue gain</li>
<li>anger, aggressive behaviour (he attacked the little ones in the family)</li>
<li>dental plaque </li>
</ul>
The advise given by the vet was:<br />
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<ul>
<li>Change dog crackers to a "healthier" very expensive version.</li>
<li>Give him less food.</li>
</ul>
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There were some improvements. But it did not seem to work very well after a few months, as the poor dog was starving. </div>
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The solution was to give him food originally meant for dogs, as nature intended: raw or cooked meat, organ meat, bones, and no more starches. He eats whenever hungry.</div>
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The changes in Choco, some of them noticed by the vet at the yearly check-ups:<br />
<ul>
<li>He lost fat tissue.</li>
<li>He doesn't have aggressive behaviour any more.</li>
<li>The plaque on his teeth were no more apparent because of the constant chewing on bones. The vet did not understand how it disappeared as the notes from the previous visit highlighted the necessity for plaque removal.</li>
<li>Shiny hair.</li>
<li>No more worms.</li>
</ul>
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Today, Choco would not touch a commercial dog food.</div>
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(Sorry for the quality of certain pictures)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNSVrPSh7vhSozA2avPVXyTrEQ6Jl3MzqQ7kHT0v8mdTyEOSXAOREyYuxJWtXFbIZzu6SFmmhUdRb67aJmhhcFIK1PHuBYJM8hm07sPdUE55Y5Uz29STeU7Sxqa1hSvOhB0XSN6azm2Gc/s1600/Soko2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNSVrPSh7vhSozA2avPVXyTrEQ6Jl3MzqQ7kHT0v8mdTyEOSXAOREyYuxJWtXFbIZzu6SFmmhUdRb67aJmhhcFIK1PHuBYJM8hm07sPdUE55Y5Uz29STeU7Sxqa1hSvOhB0XSN6azm2Gc/s640/Soko2.jpg" width="640" /></a></div>
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<br />Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-73264918184253724152017-01-26T11:36:00.000+01:002017-01-26T11:36:44.740+01:00Beef Stew - RecipeAnother simple recipe:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ8uBBOJ3ppW24Sq1ZY8J-W4FRgflmm0opHlC26ICO_vQle4K_DQvX8eW15Zt0yo-dsCmGcSwnUqF3v9rW5LI644ZNmgAjqWFPKNNBg-i-FCgKio74OL-UfdHYjHPrUp-C8-ZnSmHeynI/s1600/IMG_1294.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ8uBBOJ3ppW24Sq1ZY8J-W4FRgflmm0opHlC26ICO_vQle4K_DQvX8eW15Zt0yo-dsCmGcSwnUqF3v9rW5LI644ZNmgAjqWFPKNNBg-i-FCgKio74OL-UfdHYjHPrUp-C8-ZnSmHeynI/s640/IMG_1294.JPG" width="640" /></a></div>
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<a name='more'></a><b>Ingredients for 2</b>:<br />
<ul>
<li>beef 400g</li>
<li>2 onion</li>
<li>4 cloves of garlic</li>
<li>1 chili pepper (red)</li>
<li>1 teaspoon of paprika</li>
<li>salt, pepper</li>
</ul>
<ol>
<li>Chop and boil everything until meat is soft.</li>
<li>Serve with sour cream (not on the picture) and picked vegetables.</li>
</ol>
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<br />Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-64896153644386667782017-01-22T05:39:00.003+01:002017-01-22T06:11:50.226+01:00Organ Meat (Simple Recipe Included)I always encourage the consumption of organ meat, or whatever is not lean meat:<br />
<ul>
<li>liver</li>
<li>heart</li>
<li>brain (I find this to be the most satisfying)</li>
<li>bones (in the form of broth)</li>
<li>bone marrow</li>
<li>kidney</li>
<li>stomach</li>
<li>skin</li>
<li>tendons (rich in collagen for joint health)</li>
</ul>
<a name='more'></a>The whole animal should be eaten, as reported by Weston Price in <a href="http://gutenberg.net.au/ebooks02/0200251h.html"><b>Nutrition and Physical Degeneration</b></a>. In ancient times, no animal parts went to waste. Everything was eaten.<br />
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If someone is not used to consume these parts, I highly recommend they include shellfish (mussels, oysters, etc.) in their diet if they are not allergic to seafood.<br />
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My lunch today was chicken liver and heart stir-fried in lard with vegetables:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuo7S3joRUF8Md9gSjIvg3HkOjnpSGu2R1JNvI1tVXmLoCfr_G6jNwbk9Q9MkjcwZbJYuYAiGEyDSfVThWmmnwA9XfHsc1atLztxFxjfRlqnTiumPJxPCt6tlg77kLFw1DLUv1SZN5sk8/s1600/IMG_1281.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuo7S3joRUF8Md9gSjIvg3HkOjnpSGu2R1JNvI1tVXmLoCfr_G6jNwbk9Q9MkjcwZbJYuYAiGEyDSfVThWmmnwA9XfHsc1atLztxFxjfRlqnTiumPJxPCt6tlg77kLFw1DLUv1SZN5sk8/s640/IMG_1281.JPG" width="640" /></a></div>
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Ingredients:<br />
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<ul>
<li>chicken liver and heart</li>
<li>lard for cooking</li>
<li>cabbage</li>
<li>fresh turmeric</li>
<li>salt and pepper</li>
<li>fresh red onion</li>
</ul>
<br />
Just stir-fry everything (except onion) in lard. Add the onion when serving.<br />
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Enjoy!Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-9595234542558300262017-01-07T07:01:00.000+01:002017-01-07T07:01:53.016+01:00Chicken Wings with MushroomsA very simple, ketogenic recipe of chicken wings and portobello mushrooms:<br />
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<ol>
<li>Fry chicken wings in pork, goose or duck fat. Add some salt (I did not add pepper this time).</li>
<li>In the same fat, after the chicken wings, stir-fry portobello mushrooms with salt. Add a bit of butter at the end.</li>
<li>Serve with lemon (on the chicken wings), parsley or coriander (on the mushrooms) and sliced cucumbers.</li>
</ol>
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Very simple recipe. If you have been avoiding sugar for long time, you might notice that the mushrooms taste sweet.<br />
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Variations for the mushroom: you can stir-fry them with thyme or rosemary.<br />
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And a dessert:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq43hu7O-Owm3CB2kwCXZvzoeb7U2atbDz9cxGuesITqYaxkd0Zqc0qUViNop8KmfHvI1gSTvWJ73jkfMftOzbfyGWnsucvm8X37SOd8BuqJDiG1DFpArsK4y2u4aj9xbPZc5F4P5o3YQ/s1600/IMG_1250.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq43hu7O-Owm3CB2kwCXZvzoeb7U2atbDz9cxGuesITqYaxkd0Zqc0qUViNop8KmfHvI1gSTvWJ73jkfMftOzbfyGWnsucvm8X37SOd8BuqJDiG1DFpArsK4y2u4aj9xbPZc5F4P5o3YQ/s640/IMG_1250.JPG" width="640" /></a></div>
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Ingredients:<br />
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<ul>
<li>sour cream</li>
<li>strawberries</li>
<li>pumpkin seeds</li>
<li>cinnamon</li>
</ul>
<div>
Enjoy!</div>
Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-10825399863964184442016-12-06T13:16:00.001+01:002016-12-06T14:58:23.169+01:00Cancer and FastingRead and learn about the different ways to cure cancer. Consult your doctor before starting any protocol.<br />
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Stefan developed prostate cancer. He did a 42 days fast to starve cancer cells, following the program described in <b><a href="https://www.amazon.com/gp/product/0920470564/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0920470564&linkCode=as2&tag=canctuto-20&linkId=OX4KZNSHSQWNLSJ3">The Breuss Cancer Cure</a></b>. Watch the video for more details about his experience.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/TzHp7WSVZu0" width="560"></iframe><br />
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<a name='more'></a>Andrew Scarborough's inspiring story about beating brain cancer with a ketogenic diet combined with fasting, can be found on:<br />
<ul>
<li>his blog: <a href="http://mybraincancerstory.blogspot.sg/" style="font-weight: bold;">My Brain Cancer Story</a>.</li>
<li>his <b><a href="https://www.youtube.com/user/ascarby/feed">Youtube</a></b> channel.</li>
</ul>
Below, Valter Longo, Ph.D. explains the connection between fasting and longevity:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/d6PyyatqJSE" width="560"></iframe><br />
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The immune system is better at fighting cancer cells when fasting or on a diet mimicking fasting: <b><a href="http://news.usc.edu/103972/fasting-like-diet-turns-the-immune-system-against-cancer/">Fasting-like diet turns the immune system against cancer</a></b>.Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-45566089920595083222016-11-20T23:41:00.004+01:002016-11-20T23:41:53.006+01:00Cancer - A Metabolic DiseasePresentation by Thomas Seyfried, PhD:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/PuG5XZSR4vs" width="560"></iframe><br />
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Video from <b><a href="https://www.youtube.com/channel/UCkUl8S70DCT66YJ30w75d6A">Epigenix Foundation</a></b>.Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-6576102644179665592016-11-20T03:25:00.000+01:002016-11-20T03:25:11.368+01:00My Glucose and KetonesJust a quick update on my current glucose and ketone levels:<br />
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<b>GLUCOSE</b>:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcYbRsUe5QQ3RRQYkPF5x-pZu0nFGMceH1i5vF8DUPjfbgUDJRyWlxcvrZJ_74Z07ZKvw3g5e48RbYTFaU26ru_eZRYK0k8C9OqNZ4lv0p1D4n9x859j8xr2vQAYFQTdPQj_quxeappsE/s1600/IMG_1152.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcYbRsUe5QQ3RRQYkPF5x-pZu0nFGMceH1i5vF8DUPjfbgUDJRyWlxcvrZJ_74Z07ZKvw3g5e48RbYTFaU26ru_eZRYK0k8C9OqNZ4lv0p1D4n9x859j8xr2vQAYFQTdPQj_quxeappsE/s400/IMG_1152.JPG" width="400" /></a></div>
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<a name='more'></a><br />
According to this machine, anything below 3.9 mmol/L is considered hypoglycaemia, or too low blood sugar. I do not feel any symptoms of low blood sugar level as my body is adapted to switching to fat or ketones as energy:<br />
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<b>KETONES</b>:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPF7KbNpmbdTpPMbYQhoejZXdEBMAAxsDGvpcrg-qcJkFkXFFyFEZHoebtit6qFh4bD5C2SRN3At5n4_Fpap5y9Ic-wWQt-DQnzK6ZVuBMMc_0g0_YHA85aGY388RrhZjzsjJAFK-1wT4/s1600/IMG_1150.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPF7KbNpmbdTpPMbYQhoejZXdEBMAAxsDGvpcrg-qcJkFkXFFyFEZHoebtit6qFh4bD5C2SRN3At5n4_Fpap5y9Ic-wWQt-DQnzK6ZVuBMMc_0g0_YHA85aGY388RrhZjzsjJAFK-1wT4/s400/IMG_1150.JPG" width="400" /></a></div>
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For ketones, I consider mild ketosis anything above 0.5 mmol/L. I want the ketones as high as possible. Ketones levels do not go over 6 or 7 in ketosis (not to be confused with the state of <b><a href="https://en.wikipedia.org/wiki/Ketoacidosis">ketoacidosis</a></b>)<br />
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My record was:<br />
<br />
<ul>
<li>Glucose: 2.5 mmol/L</li>
<li>Ketones: 7.2 mmol/L</li>
</ul>
Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-19842962265020406272016-10-22T07:34:00.000+02:002016-10-22T07:43:04.815+02:00Simple Food<div class="separator" style="clear: both; text-align: left;">
Keep your food very simple. </div>
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<a name='more'></a><b>Ingredients</b><br />
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The less ingredients used for a meal, the easier on the digestive system, only a few types of digestive enzymes the body needs to produce in order to break down the nutrients.<br />
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<b>Quantity</b><br />
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Eat the amounts of food that your stomach can handle without cramps, bloating etc. It's always better to eat less at one meal, than to eat a big meal thinking that in the next hour you will need a lot of energy. Do not eat for your future activities. Eat for the past damage, eat to repair your body.<br />
<blockquote class="tr_bq">
"[...] to live in accordance with the simplicity of Nature, which teaches us to be satisfied with little [...] to eat nothing but that wchich is necessary to sustain life."<br />
- <b><a href="http://ilonadesign.blogspot.sg/2016/10/luigi-cornaro-temperate-life.html">Luigi Cornaro, The Art of Living Long</a></b></blockquote>
Long time ago, people did not eat 3 full meals a day. They feasted when food was available and they eat very little when food was scarce.<br />
<blockquote class="tr_bq">
Daniel Everett (<i>Don't Sleep, There Are Snakes</i>, pages 76-77). "They [the Piraha Indians of South America] enjoy eating. Whenever there is food available in the village, they eat it all.... [But] missing a meal or two, or even going without eating for a day, is taken in stride. I have seen people dance for three days with only brief breaks.... Pirahas [visiting] in the city for the first time are always surprised by Western eating habits, especially the custom of three meals a day. For their first meal outside of the village, most Pirahas eat greedily - large quantities of protein and starch. For the second meal they eat the same. But the third meal they begin to show frustration. They look puzzled. often they ask, 'Are we eating again?' Their own practice of eating food when it is available until it is gone now conflicts with the circumstances in which food is always available and never gone. Often after a visit of three to six weeks, a Piraha [originally weighing between 100 and 125 pounds] will return as much as 30 pounds overweight to the village, rolls of fat on their belly and thighs."<br />
- Jared Diamond, The World Until Yesterday</blockquote>
When weight loss is difficult, just try to eat less, skip meals and fast, in order to allow your body to dip into its fat reserves.<br />
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Wise words from <b><a href="https://www.youtube.com/user/butterbobbriggs">Butter Bob</a></b>:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/QoaWbgOeyRU" width="560"></iframe><br />Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-81752551794235736292016-10-06T10:40:00.003+02:002019-08-01T21:56:23.103+02:00Luigi Cornaro - A Temperate Life<div style="text-align: center;">
<b>THE ART OF LIVING LONG by Luigi Cornaro</b></div>
<div style="text-align: center;">
Secrets of a Long Life </div>
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<a href="http://bestraworganic.com/the-art-of-living-long-luigi-cornaro-1of4/#axzz4MHxnlfCc" style="font-weight: bold;">The First Discourse (1 of 4)</a> written at the age of 83<br />
<a href="http://bestraworganic.com/the-art-of-living-long-luigi-cornaro-2of4/#axzz4MHxnlfCc" style="font-weight: bold;">The Second Discourse (2 of 4)</a> written at the age of 86<br />
<a href="http://bestraworganic.com/the-art-of-living-long-luigi-cornaro-3of4/#axzz4MHxnlfCc" style="font-weight: bold;">The Third Discourse (3 of 4)</a> written at the age of 91<br />
<a href="http://bestraworganic.com/the-art-of-living-long-luigi-cornaro-4of4/#axzz4MHxnlfCc" style="font-weight: bold;">The Fourth Discourse (4 of 4)</a> written at the age of 95<br />
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Or how to regain health from serious chronic illness, and live a healthy and long life.<br />
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These four discourses: <b><a href="http://soilandhealth.org/wp-content/uploads/02/0201hyglibcat/020105cornaro.html" target="_blank">How to Live 100 Years, or Discourses on the Sober Life</a></b> is the earliest and most detailed account on calorie restriction and fasting I have found so far.<br />
<a name='more'></a><b><a href="https://en.wikipedia.org/wiki/Luigi_Cornaro">Luigi Cornaro</a></b> was a Venetian noble man in the 1400's who was often weak and ill until the age of 35-40, where he became so sick that he almost died. One physician told him to reduce his food intake to "nothing but that which is necessary to sustain life", and to embrace an "orderly and temperate" life without excesses, which he did. He got so much better within a year, that he not only recovered from his serious ailment, but also lived into his 90's in good health. According to the Encyclopædia Britannica, he died at the age of 102.<br />
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Here are some details about this temperate and sober life and how to live "in accordance with the simplicity of Nature".<br />
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Luigi Cornaro suffered from:<br />
<blockquote class="tr_bq">
"[...] various ailments, such as pains in the stomach, frequent pains in the side, symptoms of gout, and, still worse, a low fever that was almost continuous; but I suffered especially from disorder of the stomach, and from an unquenchable thirst."</blockquote>
He decided to eat the right quality and quantity of food.<br />
<br />
The right <b>quality</b> consisted of food he could easily digest, such as:<br />
<ul>
<li>bread, bread soup, </li>
<li>light broth,</li>
<li>egg, egg yolk</li>
<li>meats (veal, kid, mutton), </li>
<li>fowls,</li>
<li>birds</li>
<li>fish</li>
</ul>
Even though certain foods satisfied his palate, he says that he had difficulty digesting them, so he preferred to avoid these:<br />
<ul>
<li>dry and very cold wine,</li>
<li>melons,</li>
<li>raw salads</li>
<li>certain fish</li>
<li>pork</li>
<li>tarts, pastries</li>
<li>vegetable soups</li>
</ul>
In terms of <b>quantity</b>, he consumed:<br />
<ul>
<li>12 ounces (340g) of food per day, divided into 4 portions. </li>
<li>14 ounces (414ml) of wine every day. </li>
</ul>
The wine was less than a year old, as he could not digest the older wine.<br />
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At the age of 78, his family members begged him to increase his food intake. He reluctantly increased his regular amount of daily food consumption from 12 ounces to 14, and his wine consumption from 14 ounces to 16.<br />
<blockquote class="tr_bq">
"The disorder of this increase had, at the end of ten days, begun to affect me so much, that, instead of being cheerful, as I had ever been, I became melancholy and choleric; everything annoyed me [...]. At the end of twelve days, I was seized with a most violent pain in the side [...] followed by a terrible fever [...]. However, i recovered [...] solely by returning to my former rule of life [...]."</blockquote>
He attained perfect health with this lifestyle. As he describes, his voice, intellect, teeth, hearing did not seem to deteriorate with the passing of the years.<br />
<blockquote class="tr_bq">
"Sobriety purifies the senses; lightens the body; quickens the intellect; cheers the mind; makes the memory tenacious, the motions swift, the actions ready and prompt."</blockquote>
In July and August, he put himself in a quasi-fasting mode, by eating and drinking even less. He became very weak, but by the beginning of September he regained his strength in a few days, by increasing his food and drink intake to the usual amounts.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGKpx4ArVaoJ6zJl_H_QfK1RLzUnBJ7amcKTY1A6a5ejycaHlDhb4iP2qUU6ZCcT13eRY8i_G6qdSdFnyQkxOwDgSbiJOPvRTCatTdaDxZeWsmIgt8p1wvMdXfiTvK8k7Ut7uK1fwagp4/s1600/Jacopo_Tintoretto_-_Portrait_of_Alvise_Cornaro_-_WGA22687.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: left;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGKpx4ArVaoJ6zJl_H_QfK1RLzUnBJ7amcKTY1A6a5ejycaHlDhb4iP2qUU6ZCcT13eRY8i_G6qdSdFnyQkxOwDgSbiJOPvRTCatTdaDxZeWsmIgt8p1wvMdXfiTvK8k7Ut7uK1fwagp4/s640/Jacopo_Tintoretto_-_Portrait_of_Alvise_Cornaro_-_WGA22687.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jacopo Tintoretto: Luigi Cornaro</td></tr>
</tbody></table>
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</div>
Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-91253394206654854772016-07-21T01:17:00.000+02:002016-07-21T01:18:38.841+02:00Green Curry RecipeThis is not a traditional green curry recipe, however, this is the way we like it.<br />
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<a name='more'></a><br />
1. Boil these ingredients in a slow cooker:<br />
<ul>
<li>chicken thighs</li>
<li>ginger</li>
<li>galangal</li>
<li>onion</li>
<li>garlic</li>
<li>chili</li>
<li>lime leaf</li>
<li>lemongrass</li>
<li>salt and pepper</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwM5bIoYEJMnNaod5LHaDwan2C_8pfFcYJ130HEHo50BWziDuuSw9povFq21dznkP0ULN9YttMJRNyi6U_3JhCdo2YSKVW1B85NrAhciQrfd87Y_B08rddP0zNETrWeBrklsRiYBo8mO8/s1600/image+%252823%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwM5bIoYEJMnNaod5LHaDwan2C_8pfFcYJ130HEHo50BWziDuuSw9povFq21dznkP0ULN9YttMJRNyi6U_3JhCdo2YSKVW1B85NrAhciQrfd87Y_B08rddP0zNETrWeBrklsRiYBo8mO8/s640/image+%252823%2529.jpg" width="640" /></a></div>
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2. When done, add these ingredients and boil until soft:<br />
<ul>
<li>broccoli</li>
<li>tomatoes</li>
<li>eggplant</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAuKEWCHUIpniz918Kq7ffaL7cEwwNS9x6o4yJBZ4NTTUckGyZE7HiB5WuOTza-xS3rnZpNHQvWnkgyCE5PvM6xoyPTJVNuWGxlQUPezdqQLxyGIO8vzvbWN1rOnzf_p_nOoenIRVcjkI/s1600/image+%252824%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAuKEWCHUIpniz918Kq7ffaL7cEwwNS9x6o4yJBZ4NTTUckGyZE7HiB5WuOTza-xS3rnZpNHQvWnkgyCE5PvM6xoyPTJVNuWGxlQUPezdqQLxyGIO8vzvbWN1rOnzf_p_nOoenIRVcjkI/s640/image+%252824%2529.jpg" width="640" /></a></div>
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3. At the end, add these:<br />
<ul>
<li>spring onion</li>
<li>basil</li>
<li>coriander leaves (cilantro)</li>
<li>coconut milk</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp2weTTiO1VjC6Vh6mFIvsmVfGCmOWZwIh1pgvbnmLc2AUDVGDlQbMas_q09ck7dDUIvx7dTTdDffTARWzG5Okt_Dr5anqGB_t3KyAiIaH0wMof6fvcOUpx0YIUzyWjrT4p6sP3j3Ayog/s1600/image+%252825%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp2weTTiO1VjC6Vh6mFIvsmVfGCmOWZwIh1pgvbnmLc2AUDVGDlQbMas_q09ck7dDUIvx7dTTdDffTARWzG5Okt_Dr5anqGB_t3KyAiIaH0wMof6fvcOUpx0YIUzyWjrT4p6sP3j3Ayog/s640/image+%252825%2529.jpg" width="640" /></a></div>
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Bon appétit!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhONDS7LTV7uQLu0zg16wFTtQfxjPJhjWw_aVhBfX0X19Dt3jX-Em0hnj1ESdQXtMlLYokvL3YUJcZBirTpXgz2qLdn6LJKXxlvvIPdNWyexitZ10NEFmE8ZzucJMyMgvdHLQB4A7wVe54/s1600/image+%252826%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhONDS7LTV7uQLu0zg16wFTtQfxjPJhjWw_aVhBfX0X19Dt3jX-Em0hnj1ESdQXtMlLYokvL3YUJcZBirTpXgz2qLdn6LJKXxlvvIPdNWyexitZ10NEFmE8ZzucJMyMgvdHLQB4A7wVe54/s640/image+%252826%2529.jpg" width="640" /></a></div>
Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-11466922227512457402016-07-18T05:20:00.000+02:002016-07-18T05:20:52.011+02:00Soup RecipeVery simple soup recipe:<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEcXBWhZD8sGZQmIfUHckMEaYqx-SHaFUIDosdmCHZruVEj7PboGpUJdmqEOdzgykR5k3YxULcb2XdRRUQywB-L9dD7evitFnpJw2_k7o_r04JrRx_Hw3ppt2glVesxratbAVf_f5G5K0/s1600/image+%252821%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEcXBWhZD8sGZQmIfUHckMEaYqx-SHaFUIDosdmCHZruVEj7PboGpUJdmqEOdzgykR5k3YxULcb2XdRRUQywB-L9dD7evitFnpJw2_k7o_r04JrRx_Hw3ppt2glVesxratbAVf_f5G5K0/s640/image+%252821%2529.jpg" width="640" /></a></div>
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<a name='more'></a><b>Ingredients</b>:</div>
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<ul>
<li>sprouted beans</li>
<li>French beans</li>
<li>tomato</li>
<li>red bell pepper</li>
<li>minced pork</li>
<li>lard</li>
<li>basil leaves</li>
<li>chili</li>
<li>salt and pepper</li>
</ul>
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<ol>
<li>Fry the minced pork on pork fat (lard).</li>
<li>Add all ingredients with water.</li>
<li>Boil until soft.</li>
<li>Add basil leaves at the end.</li>
</ol>
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Optional: serve with a cube of butter or a spoon of thick cream.</div>
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<b>How to sprout beans? Very easy.</b></div>
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<ol>
<li>Soak them in water.</li>
<li>Drain them when they start to sprout.</li>
<li>Keep them moist for a few days, by washing them once or twice a day. Keep them covered in a ceramic pot or glass jar.</li>
</ol>
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This is how they look like after sprouting:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ_kjuZqb4JrnSOAIgaXz8EVYZWcdoZ-615k5DjzKC3JlXAqg8-PlhwUYPjHUBhf_yxfKECetcNrhzuuuefG0NTiP7_4EZ3adtux8iyzIKrBaX4Yb4GmcBQA6AH0RHa1aBdprYtZWCUdM/s1600/image+%252822%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ_kjuZqb4JrnSOAIgaXz8EVYZWcdoZ-615k5DjzKC3JlXAqg8-PlhwUYPjHUBhf_yxfKECetcNrhzuuuefG0NTiP7_4EZ3adtux8iyzIKrBaX4Yb4GmcBQA6AH0RHa1aBdprYtZWCUdM/s640/image+%252822%2529.jpg" width="640" /></a></div>
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When beans sprout, the utilise the carbohydrate contained in the seed to grow new life. Sprouts are very low in carbohydrates and higher in fibre than the beans.</div>
Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-18810118788128624302016-07-09T13:30:00.003+02:002016-07-09T13:30:54.123+02:00Chicken WingsOne of our favourite dish: Marinated Chicken Wings.<div>
<b><a name='more'></a></b></div>
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<b>Ingredients</b>:</div>
<div>
<ul>
<li>Chicken wings</li>
<li>Lemon juice</li>
<li>Chili powder (just a little)</li>
<li>Coriander leaves or parsley</li>
<li>Salt, pepper</li>
<li>Pork fat, olive oil or butter for frying</li>
</ul>
</div>
<div>
Marinate the chicken wings in all ingredients above, put in the fridge for a few hours. You can prepare this in the morning and fry the wings in the evening. Sprinkle coriander or parsley on top when serving.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhACuMwtuxLmThyECuR9r-DQ4IYVrrgPWRi5mAchKBM3cU6KaBZSapmoHiPa9KPYuon7Zz49ImaRG-v2J3LEgKIdqC5hof8R7tzaxyhnhultVNsWr54UkYcAvK6yai0znjqHCDYygWDBVo/s1600/image+%252817%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhACuMwtuxLmThyECuR9r-DQ4IYVrrgPWRi5mAchKBM3cU6KaBZSapmoHiPa9KPYuon7Zz49ImaRG-v2J3LEgKIdqC5hof8R7tzaxyhnhultVNsWr54UkYcAvK6yai0znjqHCDYygWDBVo/s640/image+%252817%2529.jpg" width="640" /></a></div>
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We like to eat chicken wings with a salad.</div>
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<b>Ingredients</b>:</div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li>Cucumber</li>
<li>Cherry tomatoes</li>
<li>Parsley</li>
<li>Red bell pepper</li>
<li>Spring onion</li>
<li>Tuna</li>
<li>Beans or garbanzo beans (for my kids, I usually do not put these in my salad)</li>
<li>Olive oil</li>
<li>Salt, pepper</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL_VgusfSIl6N3wXQrmAWJlKaq0c2gQbIycM1kbNtgxdMl0SEuLF3cN8VJEMuk-QCFGNE-3Ofw53som14gcxABVGuy4keKl53_wFWWMdJqa8m-5TXpsIEhx1MoUynTpakfy8m3dC-WcSI/s1600/image+%252818%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL_VgusfSIl6N3wXQrmAWJlKaq0c2gQbIycM1kbNtgxdMl0SEuLF3cN8VJEMuk-QCFGNE-3Ofw53som14gcxABVGuy4keKl53_wFWWMdJqa8m-5TXpsIEhx1MoUynTpakfy8m3dC-WcSI/s640/image+%252818%2529.jpg" width="640" /></a></div>
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Enjoy!</div>
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Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-11758950625510315782016-07-06T02:04:00.000+02:002016-07-06T02:04:31.535+02:00Hyperinsulinemia - High Insulin Level<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3gWdjs6Ekqk1Iit7nGnNvTOfGJLsM_YjohBIecCdmenSjyJuifEPV8_fI1kRGNvmkWYKgP9wWX4TKqPOPtA84J2tR2K_cVllwmWvJPjHBEJVY29VKM7fOXowzxB0wAFKj7aAbMODhZO0/s1600/Eat+sugar.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;"><img border="0" height="440" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3gWdjs6Ekqk1Iit7nGnNvTOfGJLsM_YjohBIecCdmenSjyJuifEPV8_fI1kRGNvmkWYKgP9wWX4TKqPOPtA84J2tR2K_cVllwmWvJPjHBEJVY29VKM7fOXowzxB0wAFKj7aAbMODhZO0/s640/Eat+sugar.jpg" width="640" /></a></div>
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I'll attempt to summarise this article: <a href="http://diabesity.ejournals.ca/index.php/diabesity/article/view/19" style="font-weight: bold;" target="_blank">Hyperinsulinemia: A unifying theory of chronic disease?</a><br />
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Chronically high insulin level, triggered by a diet high in refined carbohydrates and sugar, is associated with obesity. If obesity increases the risk for chronic diseases (cancer, diabetes, heart disease), then high insulin levels, or a high sugar diet, is also increases the risk of these diseases.<br />
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<b><a href="http://ilonadesign.blogspot.sg/2014/03/cancer-metabolic-disease.html" target="_blank">Cancer is a metabolic disease</a></b>. Its growth depends on hormone (insulin, IGF-1 etc.) and fuel (glucose, amino acid) availability.<br />
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"Increased insulin-like growth factor IGF-1 enhances cellular growth and proliferation."<b><span style="font-size: x-small;"><a href="https://docs.google.com/viewer?url=http://diabesity.ejournals.ca/index.php/diabesity/article/viewFile/19/61" target="_blank">[1]</a></span></b></blockquote>
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"Enhanced glucose uptake and utilisation enhances cellular growth and proliferation."<b><span style="font-size: x-small;"><a href="https://docs.google.com/viewer?url=http://diabesity.ejournals.ca/index.php/diabesity/article/viewFile/19/61" target="_blank">[1]</a></span></b></blockquote>
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<b>Circulatory disease</b><br />
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High glucose and insulin levels play a role in:<br />
<ul>
<li>Atherosclerosis</li>
<li>Heart disease</li>
<li>Thrombosis</li>
<li>Varicose veins</li>
</ul>
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<b>Gastrointestinal</b><br />
<ul>
<li>High blood sugars lead to elevated insulin. Constantly elevated insulin levels lead to <b><a href="https://en.wikipedia.org/wiki/Insulin_resistance" target="_blank">insulin resistance</a></b>. Elevated serum insulin levels is associated with abdominal fat, <b>raising triglyceride levels</b> in the liver's blood supply. This in turn, causes inflammation and more insulin release, leading to even more insulin resistance.</li>
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<li><b><a href="https://en.wikipedia.org/wiki/Fatty_liver" target="_blank">Fatty liver</a></b> disease or hepatic steatosis can be caused by alcohol but also by high sugar consumption. I have seen teenagers with this condition because juices, even though freshly pressed, were part of their daily diet.</li>
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<b>Endocrine</b><br />
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Chronic inflammation occurs in obese people. Obesity is also related to high insulin levels, as you might remember from my previous posts: insulin is the storage hormone, that drives the energy into the adipose (fat) tissues. Inflammation can be measured with C-reactive protein.<br />
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<b>Nervous</b><br />
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<li>Dementia: Here is an example of the relationship between diabetes and cognitive decline:<br /><br />"Diabetes is associated with lower levels of cognitive function and greater cognitive decline among older women."<b><span style="font-size: x-small;"><a href="http://archinte.jamanetwork.com/article.aspx?articleid=522292" target="_blank">[2]</a></span></b></li>
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<blockquote class="tr_bq">
The good news is, that memory problems associated with Alzheimer's can be recovered to a certain extent.<b><span style="font-size: x-small;"><a href="https://www.sciencedaily.com/releases/2014/09/140930143446.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+sciencedaily%2Ftop_news%2Ftop_science+%28ScienceDaily%3A+Top+Science+News%29&utm_content=FaceBook" target="_blank">[3]</a></span></b></blockquote>
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<li><b><a href="http://www.joslin.org/info/diabetic_neuorpathy_nerve_damage_an_update.html" target="_blank">Neuropathy</a></b>: is nerve damage that occurs in uncontrolled diabetes. High blood sugars and insulin damage the nerves in the whole body. In my experience, when blood sugars and insulin are brought back to normal levels, neuropathy symptoms become less pronounced. Repair happens over a long period of time if glucose and insulin are kept within normal range.</li>
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<b>Skeletal</b><br />
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Osteoporosis is very common in today's population. Loss of bone mass is much more than a calcium problem. As the article (at the top of this page) says: osteoporosis is related to collagen (a protein that holds the body together) loss, due to high blood glucose levels and increased amount of <b><a href="https://en.wikipedia.org/wiki/Reactive_oxygen_species" target="_blank">ROS </a></b>(Reactive Oxygen Species) production, a substance that damages tissues. </div>
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Collagen gives a rubbery, bendy structure to the bones. By losing collagen, bones lose their flexibility and only the hard structure (calcium) remains. Calcium is brittle, and is necessary for solid bone structure, but is not enough to give the flexibility to the bones to withhold shocks. Both calcium and collagen are necessary.<br />
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Nephropathy or kidney disease, is the damage caused to the kidneys by uncontrolled blood sugars and insulin, resulting in the kidney's impaired ability to remove waste products.</div>
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________________________<br />
<b>References</b>:<br />
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[1] <b><a href="http://diabesity.ejournals.ca/index.php/diabesity/article/view/19" target="_blank">Hyperinsulinemia: A unifying theory of chronic disease?</a></b><br />
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[2] <b><a href="http://archinte.jamanetwork.com/article.aspx?articleid=522292" target="_blank">Is Diabetes Associated With Cognitive Impairment and Cognitive Decline Among Older Women?</a></b><br />
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[3] <b><a href="https://www.sciencedaily.com/releases/2014/09/140930143446.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+sciencedaily%2Ftop_news%2Ftop_science+%28ScienceDaily%3A+Top+Science+News%29&utm_content=FaceBook" target="_blank">Memory loss associated with Alzheimer's reversed: Small trial succeeds using systems approach to memory disorders</a></b></div>
Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-28008130030197026752016-07-02T02:12:00.001+02:002016-07-02T06:58:55.655+02:00Bone Broth VariationBone broth coking right now in the slow cooker. Here are the ingredients:<br />
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<li>Pork bones (with marrow)</li>
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<li>Onion (with the skin, very rich in quercetin)</li>
<li>Carrots</li>
<li>Tomato </li>
<li>Spring onion</li>
<li>Garlic</li>
<li>Red bell pepper</li>
<li>Chili</li>
<li>Cilantro</li>
<li>Salt and pepper</li>
<li>1 tablespoon of vinegar</li>
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Simmer for 10-12 hours. </div>
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Separate the solids from the broth.</div>
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You can use the broth instead of water when cooking.</div>
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You can keep it up to 5 days in the fridge.<br />
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Bon appétit!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEvJ_LHU4cdtqBnJtxC7QEDh6Toj7K1TlEcQA_n_x-ZYXoUoQ5gAgJVp5eO4JWOQZWODCuqL4bK9UCNB5sMex63VfPtUc5_j9nCwno2uygotz8ljw0hsHizInWE4Ez4DyTyS5-h-5hbkA/s1600/image+%252815%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEvJ_LHU4cdtqBnJtxC7QEDh6Toj7K1TlEcQA_n_x-ZYXoUoQ5gAgJVp5eO4JWOQZWODCuqL4bK9UCNB5sMex63VfPtUc5_j9nCwno2uygotz8ljw0hsHizInWE4Ez4DyTyS5-h-5hbkA/s400/image+%252815%2529.jpg" width="400" /></a></div>
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A previous recipe: <b><a href="http://ilonadesign.blogspot.sg/2015/09/bone-broth-recipe.html" target="_blank">Bone Broth Recipe</a></b></div>
Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-45677771202413027662016-06-30T03:08:00.000+02:002016-06-30T03:08:51.756+02:00How to Reverse Type 2 Diabetes Naturally - Jason FungDr Jason Fung: How to Reverse Type 2 Diabetes Naturally<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/mAwgdX5VxGc" width="560"></iframe><br />
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Great, easy-to-understand presentation on how to reverse type 2 diabetes.<br />
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Diabetes is a problem of insulin resistance. If we treat diabetic patients with insulin, they develop even more insulin resistance, it will make their diabetes worse over time.<br />
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<b>Diabetes is a dietary disease</b>, and it should be treated with dietary intervention and not medicine.<br />
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For more, check out Jason Fung's blog: <b><a href="https://intensivedietarymanagement.com/" target="_blank">Intensive Dietary Management</a></b>.Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0tag:blogger.com,1999:blog-8607560973721807001.post-11606210759114937312016-06-29T05:20:00.001+02:002016-06-29T05:20:15.440+02:00Meat PattiesI often prepare the following meat patty recipe for my children.<br />
<a name='more'></a>(Sorry for the low-quality pictures. I took them at night with a not-so-good camera.)<br />
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<b>Ingredients</b>:<br />
<ul>
<li>500g minced pork</li>
<li>3 egg yolks</li>
<li>Spring onion</li>
<li>3 cloves of garlic</li>
<li>2 chilis</li>
<li>Dried basil, or you can try other herbs: parsley, thyme, rosemary, cilantro. etc.</li>
<li>Salt, pepper</li>
<li>1 tablespoon of pork fat (lard) for frying, or you can use olive oil or butter.</li>
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<b>1. </b>Chop and mix all these ingredients.</div>
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<b>2.</b> Heat the fat in a pan.</div>
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<b>3.</b> Form patties (with 500g of meat, you can get 10-12 palm-size patties.</div>
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<b>4.</b> Fry them for a few minutes on each side, until brown.</div>
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Ilonahttp://www.blogger.com/profile/15779892268432698634noreply@blogger.com0