January 20, 2017

Diabetes-Friendly Meals for the Whole Family

Cooking for diabetes never tasted so good…and the whole family will benefit from healthier eating.

by Rob Fischer

Contrary to popular opinion, eating diabetes-friendly foods does not consign you to a life of bland, boring meals. Instead, let’s look at how you can win with both good nutrition and great tastes for the whole family.

If you do suffer with type 2 diabetes, by eating diabetes-friendly foods you can control your blood sugar levels and even reverse your type 2 diabetes![1] And even if you’re not a type 2 diabetes sufferer, here are some compelling reasons for eating as though you were.

5 Great Reasons You Should Eat Diabetes-Friendly Foods

  1. 5-reasons-to-eat-diabetes-friendly-foodsYou may have type 2 diabetes and not know it! According to the US Centers for Disease Control and Prevention, 1 out of 4 people with type 2 diabetes don’t know they have the disease. And chances are even greater that you have prediabetes and don’t know it.[2]
  2. You may be genetically prone to type 2 diabetes. If you have a family history of type 2 diabetes, you’re at greater risk for contracting the disease.[3]
  3. Eating diabetes-friendly foods is healthier for you. Even if you never get type 2 diabetes, eating a diet prescribed for those with the disease can improve your health and help you stave off other chronic illnesses like: cancers, heart disease, Alzheimer’s, and more.[4]
  4. You’re helping those with diabetes eat right. Imagine how hard it would be for someone with diabetes to eat the right foods if they look over at your plate and feel deprived because of what you’re eating! Give them a break and improve your own health at the same time.
  5. You’re teaching your kids and grandkids how to eat right. You have tremendous influence on your kids and/or grandchildren. By modeling how to eat right, they will follow your example and enjoy a healthier life.

One More Major Obstacle to Topple

Before we continue, we’ve got one more major stumbling block to remove. Many people, whether they have type 2 diabetes or not, think that their shopping choices are limited to that “special” small aisle in the grocery store reserved for diabetic foods.

But allow me to let you in on a little secret: you don’t even have to visit that “special” aisle! Instead, you can shop the whole store and find countless items that are good for you whether you have type 2 diabetes or not.

Now that we have those issues settled, let’s get on to the good stuff—the food!

What You Can Eat

I’m going to assume that the grocery stores where you live are similar to those where I live. So, let’s take a little tour, but we’re going to stay primarily on the perimeter of the store. There we find:

  • All kinds of delicious fresh vegetables: bell peppers, asparagus, cucumbers, carrots, onions, garlic, celery, lettuce, cabbage, cauliflower, broccoli, green beans, snap peas, spinach, kale, beets, artichokes, yams, squash, sweet potatoes, mushrooms, fresh herbs, etc.—you get the picture!
  • An amazing assortment of organic dairy products: milk, half-n-half, whipping cream, butter, all manner of cheeses, cottage cheese, cream cheese, yogurt, and so forth! All in many different forms and flavors.
  • A vast array of meats and seafood: beef, pork, lamb, chicken, turkey, duck, Cornish hens, tuna, salmon, tilapia, cod, halibut, shellfish, shrimp, sausages, salami, jerky, pepperoni, bacon, and more!
  • A wonderful selection of fresh fruits: apples of all kinds, oranges, tangerines, nectarines, peaches, star fruit, bananas, grapefruit, white and red grapes, raspberries, strawberries, blueberries, kiwi, and other exotic fruits from around the world!
  • A wide variety of nuts and seeds: cashews, almonds, walnuts, pecans, brazil nuts, hazel nuts, pistachios, peanuts, sunflower seeds, pumpkin seeds, flax seeds, poppy seeds, chia seeds and more!

All of these foods are diabetes-friendly foods. But wait, there’s more. In the middle of the store, if you know where to look, you’ll find some other great diabetes-friendly foods. Some of these include:

  • Oatmeal and other whole grains
  • Whole grain breads and pastas
  • Brown and wild rice
  • All kinds of frozen fruits and vegetables
  • Dried and canned legumes of all kinds
  • Canned organic tomatoes and other veggies
  • Pickles, pickled beets, pickled artichokes, pickled asparagus, etc.
  • Dark chocolate (yes, in moderation it’s very good for you!)
  • And too many other items to list here!

Tip: always read the labels when buying food in a box, bag, can or jar. Avoid anything with additives, preservatives, sugars, corn syrup, or other sweeteners.

As you can see, the choices are huge and when you start thinking about all the ways you can combine those various items in a recipe or meal, the options are endless. So, what is it that you shouldn’t eat?

Non-Diabetes-Friendly Foods

The following foods are not diabetes-friendly because they spike your blood sugar, make you gain weight, and pose a host of other health problems.

  • Processed foods: breakfast cereals, pizza, many ready-to-eat meals, boxed entrees, canned meals, and the like.
  • White carbohydrates: white bread, rolls, white rice, pasta, etc.
  • Sweets: cakes, donuts, muffins, scones, candy, etc.
  • Sugar and artificial sweeteners: yes, artificial sweeteners also spike your blood sugar and many have nasty side effects.[5]
  • Sugary or sweet drinks. This includes fruit juices, soda pop (even diet), and sweet coffee beverages. Because these are in liquid form they enter your bloodstream much more rapidly, spiking your blood sugar.

Notice that while I haven’t listed everything under the “Non-Diabetes-Friendly” category, this list is much shorter than the “good” list. And many of the processed foods like pizza you can learn to make yourself from ingredients that aren’t bad for you.

Other Basic Eating Tips

Here are some other eating tips that will help you eat diabetes-friendly:

  • diabetes-basic-eating-tipsReduce your intake of carbs! If you do nothing else, do this.[6] An over-abundance of carbohydrates is what make our cells insulin resistant. So cut back on carbs in general. Our Diabetes Solution Kit shows you exactly how to do this.
  • Get plenty of fiber! When you eat a carbohydrate that has lots of fiber in it, like a sweet potato, the fiber slows down the sugar that’s released into your system, helping stabilize your blood sugar.[7] That’s why whole grain foods are healthier, because they contain lots of fiber. Note: nutrition labels include the fiber count in the carb count. But you can’t digest fiber, so in figuring total carb count, subtract the fiber grams from the carbohydrate grams.[8]
  • Eat a protein with a carb. When you eat a protein with a carb it also slows the way sugar is released into your bloodstream.
  • Boil, broil, grill, or bake your food. There are two problems with frying: one is that fried food is often breaded, adding carbs. The other problem is that food is often fried in oil that is saturated fat and/or trans-fat, neither of which are good for you. If you must fry something, use a mono-unsaturated fat like olive oil, avocado oil, coconut oil, or peanut oil.
  • Stick to whole foods. Whole foods are those that are not processed. It’s hard to go wrong when you eat a food the way God made it! Just eat it in moderation!
  • Practice portion control. Consciously scale down the amount of food you put on your plate. Also, take note of the individual food items and eat fewer carbs. Resist going back for seconds.

More Info on Low Carbs

As stated above, the amount of carbs you eat has the most profound impact on your blood sugar levels. By controlling your carbs, you control your blood sugar. Everyone is different, so there’s no standardized carb count that applies to everyone. However, keeping your carbs to 20 percent or below of your daily calorie intake has been shown to produce effective results.[9] This equates to 70-90 grams of total carbs.

If you’re testing your blood sugar regularly, it’s easy enough to determine what your personal carb count needs to be to keep your blood sugar down. If you have type 2 diabetes and you want to reverse it, you can do so by following a stricter regimen on carbs. For more information on how to get total control of your blood sugar by reducing carbs, check out our Diabetes Solution Kit. Remember, fruit, vegetables, nuts, berries and whole grains all contain high fiber and are therefore the best kinds of carbs to eat. Below is a sample of diabetes-friendly meals you might eat in a day.

Sample Menu for a Day for the Entire Family


  • 2 eggs cooked in Kerry Gold butter (1 gram of carbs)
  • 1 slice buttered whole wheat toast with ½ Tablespoon Simply Fruit Strawberry jam (16 grams of carbs)
  • Coffee or tea with or without cream (0 grams of carbs)

Total carb count: 17 grams


  • A large apple (14 grams of carbs)
  • ¼ cup mixed, dry-roasted nuts (6 grams of carbs)
  • 4 oz. cottage cheese (4 grams of carbs)
  • 3 oz. baby carrots (6 grams of carbs)

Total carb count: 30 grams


  • 6 oz. roast chicken (0 grams of carbs)
  • ½ cup steamed asparagus (2 grams of carbs)
  • 4 oz. baked (or microwaved) sweet potato with Kerry Gold butter, salt and pepper (20 grams of carbs)
  • 1 cup romaine lettuce salad with oil and vinegar dressing (1 gram carbs)

Total carb count: 23 grams

Total carb count for the day: 70 grams 

Diabetes-Friendly Recipes

In our Diabetes Solution Kit we offer a large selection of low-carb meals and recipes! There are also a number of websites that offer countless low-carb recipes that are diabetes-friendly. AllRecipes.com is one such site.

Pace Chicken 

diabetes-family-friendly-pace-chickenThis has been a family favorite of ours for years and it’s super easy to put together! Serves 4.


  • 4 boneless, skinless chicken breasts
  • 1 – 16 oz. jar of mild Pace Picante Sauce
  • 1 cup brown rice


  1. Place chicken breasts in a crockpot and pour the whole jar of Pace Picante Sauce over them. Turn crockpot on low for 6 hours or on high for 3 hours. (Tip: you can make this ahead of time and reheat if you like.)
  2. When you’re ready to eat, cook 1 cup brown rice according to package instructions.
  3. When rice is done, serve Pace Picante chicken over a bed of rice.
  4. Add a side vegetable or salad to enhance the meal.

Grilled Pork Chops 

We just had this a few nights ago and it’s really good! Of course you can substitute other vegetables for those listed. Serves 4.


  • pork-chops-family-friendly-recipe4 pork chops of a size and thickness desired
  • ¼ cup balsamic vinegar
  • 1 tsp minced garlic
  • 2 Tbls Kerry Gold butter
  • 2 medium yams
  • 1 lb. petite green beans

Directions (pork chops, yams and green beans cooked separately)

  1. Mix the balsamic vinegar with the minced garlic and marinade the pork chops for 30 min.
  2. Meanwhile, wash petite green beans and place in a large skillet with ½ cup water and 2 Tbls. butter. Cook covered over medium heat until they reach desired texture.
  3. Grill pork chops about 5 min. per side or until done to liking.
  4. While pork chops are grilling place whole yams in microwave and cook on high for 5 min. Check with a fork to determine tenderness. Continue cooking until the fork goes in easy, then cut yams lengthwise in half, yielding 4 halves. Top with butter, salt and pepper.
  5. If chops are done early, tent under aluminum foil on a platter.
  6. Serve!

As you can see by the ingredients and manner of cooking, diabetes-friendly meals are not only good for you they taste amazing too! Why not begin the New Year on the right foot and establish a pattern of eating diabetes-friendly. You can get and keep your blood sugar in check and live healthier!

Eat to beat diabetes! The Diabetes Solution Kit is the life-changing diet that can help you avoid or even reverse type 2 diabetes. And the best part? It’s the tasty way to get back to health!


Rob FischerRob Fischer has been writing professionally for over 35 years. His experience includes ghostwriting, creating curricula, study guides, articles, blogs, newsletters, manuals, workbooks, and training courses. He has written over a dozen books and serves as an editor for a nationally known copywriter.


[1] Dr. Scott Saunders, MD, “Diabetes Reversal Talk,” 2014, https://watch.diabetesreversaltalk.com/drt15?subid=brtn_drt_14-0401a.
[2] Centers for Disease Control and Prevention.
[3] International Diabetes Federation, “Risk Factors,” 2015, http://www.idf.org/about-diabetes/risk-factors.
[4] Peter Whoriskey, “Nation’s Top Nutrition Panel: the American Diet Is Killing Us,” The Washington Post, February 19, 2015, https://www.washingtonpost.com/news/wonk/wp/2015/02/19/nations-top-nutrition-panel-the-american-diet-is-killing-us/?utm_term=.1fd252661847.
[5] Dr. Mercola, “’Sweet’ Isn’t All There Is to Aspartame and Other Artificial Sweeteners,” nd, http://www.mercola.com/Downloads/bonus/aspartame/report.aspx.
[6] Dr. Scott Saunders, MD.
[7] Mayo Clinic, “Dietary Fiber: Essential for a Healthy Diet,” 2012, http://www.mayoclinic.org/fiber/art-20043983.
[8] University of California, San Francisco, “Understanding Fiber,” nd, https://dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/counting-carbohydrates/learning-to-read-labels/understanding-fiber/.
[9] Fanziska Spritzler, RD, CDE, “A Guide to Healthy Low-Carb Eating with Diabetes,” Authority Nutrition, nd, https://authoritynutrition.com/low-carb-diet-for-diabetes/.

Understanding A Healthy Stool and How to Prevent Constipation

Dr. Scott Saunders, M.D.

Most who have been around elderly people know that bowels are a large issue.  While I was a medical student, I was working at the VA hospital in Los Angeles and I walked into the pulmonary ward only to find that my patient was snapping at me.  I commented that he seemed unhappy.  “Mark my words, Doc,” he said. “If you see a grumpy old man, then there can be only two reasons: either he’s constipated or his woman’s giving him trouble!”  I knew he didn’t have a woman so… “You got it!” he blurted out.  “Now, what are we going to do about it?”


Most people think constipation means not being able to have a bowel movement regularly, but really it refers primarily to the consistency of the stool.  If you go every day, but have hard stool it can still be called constipation.  There are many aspects of what goes into your mouth that affects the consistency of your bowel movements, which is very important.  Constipation can lead many health problems, like:

  1. Diverticulosis – out-pouching of the lining of the colon.
  2. Diverticulitis – inflammation or infection of diverticula.
  3. Lazy colon – difficulty passing stool.
  4. Polyps – bumps, or tumors, that form on the lining of the colon that may bleed or become cancerous.
  5. Internal hemorrhoids – enlarged veins high up in the rectum that can break open and bleed.
  6. External hemorrhoids – enlarged veins near the anus that are painful, itching, or burning.
  7. Anal fissures – breaks in the skin of the anus that cause pain
  8. Cancer – rectal or sigmoid cancers are the most common colon cancers.

So, constipation is not a small thing!  It’s so important for everyone to understand the stool and how to prevent the complications listed above.  We’ll discuss how:

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Healthy Food for Healthy Poop

We all know what goes in has to come out.  But, it’s actually a lot more complicated than that. What you put into your body can either create a healthy digestive tract and benefit your body in many positive ways, or it can encourage the complete opposite.

Many times we may not even realize something is wrong with our digestive system until the poop speaks!  Blood in the stool, hard stools, and chronic diarrhea can alert people that something is seriously wrong. However, even if you don’t have obvious signs of dysfunction, your poop may not be normal.

poop facts

So, what does a normal poop look like?

  • Medium brown color
  • Soft, yet still formed
  • Around 12 inches total passed per day
  • Easy to pass without pushing or straining

A healthy intestinal tract means your poop must have ALL of the above qualities  — not just one or two.  If your poop doesn’t have all 4 of these qualities, then you’re digestive tract is out of whack!

Certain foods can create an absolute toxic dump inside your digestive system. Your gut will plague you with these possible side-effects from a faulty digestive system filled with toxic sludge from the wrong types of food:

  • Gas
  • Bloating
  • Constipation
  • IBS
  • Crohn’s Disease
  • Ulcerative Colitis
  • Systemic Candida
  • Depression

Your food is fuel and medicine for your body and your digestive system is a beautiful but delicate system for making sure your food benefit is maximized.

Beyond Just Poop

Interestingly enough, your intestinal tract is responsible for so much more than just processing food and turning it into poop. Your intestinal tract is central to your health, containing 70% of your immune system!  Therefore, the health of your intestinal tract can determine the health of the rest of your body!

Doctors and scientist are also now referring to the intestinal tract as “The second brain!”  Your intestines have their own very intuitive nervous system that is closely connected with your emotions.

  • For example, this is why you may have diarrhea when you are nervous.
  • You also produce more serotonin (your “feel good” neurotransmitter) in your gut than you do in your brain!  The state of your intestines directly affects your state of mind — and vice versa!

Having healthy poop truly is a reflection of whole health!

Cleaning up Your Dumps

Cleaning up the intestinal tract can be like cleaning up a toxic waste dump.  No need to worry!  You are definitely not alone.  It is unfortunately quite rare to find someone with a healthy, normally functioning digestive system.  I believe the majority of these problems are the result of:

  • Processed and fast foods
  • Antibiotics
  • Prescription drugs
  • Lack of cultured and fermented foods
  • Lack of adequate fiber in the diet
  • Dehydration

Incorporating the right foods into your diet and eliminating unhealthy, processed and fast foods can clean up your dump!  Here are what I believe are the top 3 foods in creating healthy poop, healthy digestion, and therefore a healthy whole body!!

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A Waste of Time – Constipation

Welcome back, friends! It’s been a long day and it feels good to sit down. I’m pooped! Believe it or not, this month’s topic actually is… POOP!

Honestly, I told our editor Cheryl that I thought it was a crappy subject — but doodie calls.

Haste makes waste, so I will take my time unpacking this delicate material. Since this is paperless, it could be a mess… so I’ll just have to roll with it!

Now that I got that out of my system, we can finally move along.

First Movement

No matter how refined, prim or proper one becomes, there is just no elegant way to discuss poop!

Of course, we can re-brand it with words such as, excrement, feces, stool or dung but in the end, it’s still…poop!

Here are some cold hard facts.

  1. The average American excretes approximately 12 oz. of stool every day. That is a whopping 360 pounds a year, per person!
  2. Our poop is approximately ¾ water with the remaining ¼ being comprised of:
  • Dead bacteria
  • Indigestible substances such as:
    • Cellulose (or fiber)
    • Cholesterol (fats)
    • Inorganic tissue salts (like phosphate)
    • Live bacteria
    • Dead cells
    • Mucus
    • And trace amounts of protein…

Nothing redeemable here… no wonder we refer to it as waste (more on that later!).

  1. Its good if it sinks, bad if it stinks. A healthy bowel movement should be fawn colored, sink quickly and have a slight odor. Smelly stools mean a slow transit time leading to putrefaction.
  2. U.S News reports that 12 to 19% of American’s — as many as 63 million people — suffer with constipation due to poor diet and lack of fiber.
  3. The slang word “poop” came into use around 1900. It was derived from a middle-English word, poupen, which originally meant flatulence or fart.

Dear reader, although our bowel movements have become a “taboo” topic in daily conversation, nothing could be more natural or necessary.

How well would your automobile run if your exhaust pipe became plugged?

Like the human body, a well-tuned automobile burns its fuel efficiently. But, the consumed byproducts of the fuel MUST be eliminated properly or the performance suffers, spark plugs get “fouled” and eventually the car no longer functions as it once did.

Our inability to remove waste is commonly referred to as constipation and if it is not dealt with, will result in the body becoming toxic.

Second Movement

I am sure you have heard horror stories of people who died and the their autopsy revealed they had a large quantity of impacted fecal material lining their intestines.

  • It was rumored that the actor John Wayne had 40 lbs. of impacted feces in his colon. Although that was never proven, he did die of colon cancer, which can be the result of such an impaction.
  • Elvis Presley, the King Of Rock and Roll, was found to have 60 lbs. of fecal material present in his intestines when autopsied! Hard living, prescription drug abuse and a high fat grease laden diet certainly attributed to Elvis’s early death.

constipation reliefCommon sense dictates that if it goes in and doesn’t eventually come out, then you are headed for trouble.

As is customary with our monthly Home Cures That Work publication, a full spectrum of healing modalities for each topic will be covered. With that being said, I will only make a few common sense suggestions concerning methods for removing excess fecal material.

  • Colonic irrigation
  • Drink as much pure water as possible (a gallon a day would be optimum).
  • Use a natural laxative (try Triphala, an ayurvedic mix of Indian fruit available at your local health food store.)
  • Coffee enemas
  • Fiber, Fiber, Fiber (high fiber foods are best, especially flax seed)

Though there is no set rule, do whatever it takes to have a bowel movement everyday!

Think of this — everyday you go without having a bowel movement (poop du jour); you are carrying that waste around with you!!!

Turd (couldn’t resist!) Movement

Unfortunately, poop isn’t the only waste us humans carry around with us. Some of the most toxic sludge of all is trapped between our ears! That’s right, dear friends, “stinking thinking” is a cerebral impaction of worthless thoughts that can literally constipate the mind.

Remember, “As a man thinks, so he is.” Proverbs 23:7

If your mind is full of negativity, bitterness, arrogance, rejection, fear, anxiety, self-loathing or jealousy, chances are you are one miserable person. Because your thoughts stink, nobody wants to be around you for long!

Here is an amazing observation. For years, scientists, doctors, psychologists, priests, and spiritualists have argued about what part of the body is the “seat of emotions.” One believes it’s the heart, another the mind, another the liver, another the kidneys and still another, the intestines.

It sounds a bit like the “Five Blind Men And The Elephant” story to me!

  • The first man runs into the elephant’s side and says, “An elephant is like a wall.”
  • The second man with his arms wrapped around the elephant’s leg says, “An elephant is like a pillar.”
  • The third man holding the elephant’s trunk exclaims, “An elephant is like a snake.”
  • The fourth man holding the elephant’s tail says, “You are all wrong! An elephant is like a rope.”
  • And the fifth man grabbing the elephant’s ear says, “You are all mad! An elephant is like the sail of a ship.”

After the five blind men spent the better part of the day arguing, they decided to consult the village wise man. After each man explained his perspective of what an elephant was like, the wise man folded his hands and said, “Each of you is correct and each of you is wrong. Each of you touched a different part of the elephant so if you share your experiences with one another you will have a far better grasp of what an elephant is truly like.”

Here is the bottom line…an elephant is like an elephant…period. You, dear friend, are a human being with a complex system and your body is fearfully and wonderfully made by God!

If your intestines are toxic and impacted, then is causes toxins to back up into your system, which can affect the liver, kidneys, heart, brain etc. And the brain is so complex that chronic “stinking thinking” can make the body sick just as “unshakable faith” can heal it…

With that being said, does it really matter where the seat of emotions is?

We are far more than emotions. We are God’s crowning achievement of creation this side of heaven and He desires, above all things, that we would prosper and be in good health — even as our souls (thought, will and emotions) prosper. A prosperous soul will lead to a divinely healthy body.

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” 3 John 1:2

Forth (forward) Movement (Letting go)

Freedom is a choice… whether it is you that achieves it or another provides it, a choice is made regardless.

The only bad decision is indecision you must decide to no longer empower “stinking thinking” and change your mind just like a mother must change her baby’s poopy diaper!

Change is within your power.

“We are demolishing arguments and ideas, every high and mighty philosophy that pits itself against the knowledge of the one true God. We are taking prisoners of every thought, every emotion, and subduing them into obedience to the Anointed One.” 2 Corinthians 10:5

It is imperative that you eliminate the toxic waste in your head —as well as your tail. Once it’s gone, it’s a dung deal!

“Yea doubtless, and I count ALL THINGS but loss for the excellency of the knowledge of Christ Jesus my Lord: for whom I have suffered the loss of ALL THINGS, and do count them but dung, that I may win Christ.” Philippians 3:8

constipated wasteYou have to let it all go! The apostle Paul rejected his former religious life along with all of his notable accomplishments, which he referred to those things as excrement…A WASTE OF TIME compared to the freedom he found in Christ Jesus his Lord!

Friend, you have no time to waste. If you are bound up, then it is time to let go of your constipated thinking, constipated diet and constipated decision making! Just let go and let God!

It’s the only way to go.

I hope this article pushed you in the right direction and made you chuckle, as well. Here’s to being “doodie free.”

Who knows, maybe you’ll start a movement!


Q. Have you seen the new movie, “Constipation?”
A. “It hasn’t come out yet!”


Q. How come Tigger never had any friends?
A. “Because he hung around with Pooh.”


Q. Did you know diarrhea is hereditary?
A. “It runs in your genes.”




Michael TyrrellMichael Tyrrell, www.michaeltyrrell.com is the founder of the Network Center Inc., a not-for-profit, 501(c)(3) organization founded in 2001 which works as an advisory agency to local churches, faith-based ministries, Para-church ministries, schools, home fellowships and music ministries in connection with their outreach ministries or missions based activities.  Michael has been committed to training their key leaders and members to deliver the message of their Christian faith in order to reach the lost, the disenfranchised, the sick and the hurting through the organic roots of the Christian faith and other areas as needs arise.  Michael has been in full time ministry for the last 27 years and is a writer music producer and well known musician. http://michaeltyrrell.com




3 Tips for Curing Constipation

by Yuri Elkaim, BPHE, RHN

Constipation is one of the most common health complaints in our society. Constipation is completely controllable and stems from a number of factors including a poor diet (low fiber, low essential fatty acids), a lack of exercise, stress, and dehydration.

If left untreated, constipation leads to a host of other problems including parasite infestations, increased risk of colon cancer, weight gain, gut inflammation leading to leaky gut syndrome, and more.

Without regular bowel movements, we end up keeping rotting food, fecal matter, and toxins in our body where they can putrefy and create further toxic build-up inside the body. Think of like not being able to take out the trash in your home. Eventually, things would get pretty scary. Yuck!

Thus, getting regular and talking poop is serious business.

3 tips for constipationThe Low-Down on Poop

What you poop and how often you poop is the result of what you eat. The body absorbs some of your food intake and the rest is sent to the colon to be eliminated (as poop). But your body cannot optimally absorb nutrients or remove waste without a healthy functioning colon and digestive system.

A healthy colon and digestive system, including the stomach, and large and small intestines, has certain features. The first feature is the presence of happy, healthy enzymes that break down food, move it through the body, and increase the amount of nutrients absorbed. The second important feature is the lack of sticky mucus or old, rotting, unprocessed food or fecal matter.

If your intestines, stomach, and colon don’t have these two features, chances are, you will be backed up, constipated, and feeling tired and weak. Or, you might be fluctuating between constipation and diarhea, or fighting irritable bowel syndrome, or other health problems.

But what constitutes constipation? How often should you be pooping?

While everyone has a different body, with a unique physiology, it is still considered constipation if you poop less than once a day. I know that seems like a bit much. Western doctors only recommend pooping once a day to be healthy and some people even think it is fine if you go only (EEK!) three times a week.

But, as a sign of good health, you should passing healthy, non-strenuous poops at least twice, if not three times, per day. This indicates that your body is processing foods and moving them through and out of your body.

When food is moving through your body this efficiently, none of it is rotting in the colon for fungi or parasites to feed on. Food processed this quickly also is not irritating the intestinal walls, causing food to leak into the blood, and creating toxicity in a process called leaky gut syndrome. Leaky gut syndrome is a major health concern and may even be linked to lupus, asthma, and other allergic reactions.

So with that foundation, let’s look at 3 ways to cure constipation once and for all. You might actually be surprised at how simple it is.

Drink More Water, Eat More Fibre, and Lubricate Your Gut

For your bowels to function properly, they need 3 specific nutrients – water, fiber, and essential fatty acids.

Water is necessary to move waste through your colon in much the same way that a water slide shoots kids from top to bottom. No water, very little flow.

Fiber is necessary as it provides bulk to your stool, while absorbing toxins and cholesterol to be eliminated. Fiber intake increases your body’s need for water. The easiest way to ensure these 2 nutrients are balanced is by eating more fresh food like fruits and vegetables. These uncooked plant foods have high amounts of fiber and water, which would otherwise be minimized and lost, respectively, when cooked.

Finally, to lubricate the lining of your gut, allowing the easy passage of stool, essential fatty acids like omega-3s are needed. Flax oil, hemp oil, fish oil, and even monounsaturated fats like olive oil and avocados are great sources of these healthy fats that lubricate your gut.

In addition to these 3 simple tips for curing constipation for regular poops, getting regular physical activity, especially “bouncy” type of activities like walking, running, and rebounding are very helpful.



Yuri_150Yuri Elkaim is a Registered Holistic Nutritionist, fitness expert, and highly sought after High Performance Health Coach. He’s also a former professional soccer player and served as the Head Strength & Conditioning and Nutrition Coach for men’s soccer at the University of Toronto for 7 seasons. For more than 13 years, he’s empowered more than 80,000 people to greater health with his no-nonsense approach to health, fitness, and nutrition.





Superfoods Shopping List

by Amanda Box, N.D.

Many times when you hear about the latest and greatest superfood, it isn’t something you would typically pick up at your local grocery store.  So often it’s a “newly discovered” berry or plant found in the Amazon Rainforest. Unless you choose wisely, the only thing “super” about the item may be the sticker shock you encounter when you bring it to the register.

I am a believer that most superfoods are more common than you think.  You can pack your body full of antioxidants, vitamins, and minerals from common foods at your local grocery store that you may have never known were truly super. The good news is you can get the health benefits of “champagne” superfoods on a club soda budget. And here’s how.

Champaign superfoods

Top 7 Common Superfoods to Add to Your Shopping Cart

1. Broccoli

The first item on this superfood list is the cruciferous vegetable, packed full of vitamins, minerals, antioxidants and phytonutrients. The superfood broccoli contains a substance called sulforaphane, which has been identified as an anti-cancer nutrient. This compound can potentially stop and prevent the growth of tumors!

And if preventing cancer isn’t a good enough reason to start incorporating broccoli into your diet, then its high fiber, vitamin C and calcium content should!  Broccoli even contains compounds which help facilitate detoxification and nourish the liver.  When your mom told you to eat your broccoli, she was on to something! (1)

2. Blueberries

Although most berries are high in nutrients, blueberries take the cake when it comes to superfood.  They are extremely high in antioxidants and have many vitamins, phytochemicals and flavonoids.

  • The flavonoids in blueberries come from their deep purple blue color.  These flavonoids protect neurons in the brain, which in turn protect our memory.  (2)
  • The high antioxidant content contained in blueberries have been linked lowering blood pressure, as well as speeding up the metabolism.
  • Anthocyanin, a particular antioxidant in blueberries, has been shown to lower bad cholesterol, prevent heart disease, and inhibit the growth of breast cancer cells. (3)
  • Blueberries also contain fiber and up to 24% of your daily value of vitamin C.

If you can’t find them fresh, buy a bag of frozen blueberries.  Sprinkle them on your morning oatmeal or blend them in a smoothie.  Blueberries are one of the most delicious superfoods!

3. Organic Yogurt

This superfood may be a bit surprising to you, but yogurt is really quite super.  It is not only an excellent source of calcium, but contains nourishing probiotics.

Probiotics are living healthy bacteria that help maintain a healthy digestive tract.  These probiotics:

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Weird Elephant Yam “Liberates” Antioxidants & Tames Cravings

Here is something you absolutely must know!   If you are not eating enough of this, then your body may not be absorbing essential antioxidants, like those found in berries and other fruits like pomegranate, teas, red wine, herbs or spices.

You see, many of these antioxidants simply are difficult for our bodies to break down!

Now, an Asian root known as the elephant yam, or konjac, has been shown to help the bodies naturally “liberate” the active ingredients in high antioxidant foods and supplements.

elephant yamFor hundreds of years, konjac has played an important role in the healthful Japanese diet.  Today, leading natural health experts, like Drs. Mehmet Oz, Andrew Weil and Mark Hyman, are all recommending Konjac’s  active ingredient – glucomannan.

Glucomannan is among nature’s most interesting soluble fibers. In your gut, it absorbs many times its weight in water.   Glucomannan contains five times more of the right types of soluble than oat bran.  The right kinds of soluble fiber nourish the good bacteria critical to healthy digestion and immunity.   In turn, the good bacteria break down the high antioxidant compounds into nutrients that the body can absorb.

The Dirty Little Secret Food Marketers Don’t Want You to Know About “Soluble” Fiber

Not all soluble fibers are created equal.  In fact, some “soluble fibers” on the market aren’t even natural. They’re manufactured so processed food manufacturers can “up” the fiber content on their nutrition labels.

You can tell these Franken-fibers because their names sound like something from a chemistry class. Biochemically, these are soluble fibers, but they do little to control appetite, reduce cravings or support heart health.

Put bluntly, they are cheap fiber fillers used by some food and supplement manufacturers to appeal to consumers seeking more fiber in their diet.

Glucomannan also has been shown to be a powerful ally for dieters.  Glucomannan helps dieters:

  • Feel full faster – when the glucomannan fiber swells in your stomach, you fill up faster.  And it’s not just that physical feeling of fullness at work.  Studies prove that fullness in the stomach triggers the release of hormones that tell your brain to send the “Stop Eating!” signals. That means you’ll push away from the table sooner.
  • Stay full longer – glucomannan is not broken down until it reach the large intestine (that’s why the good bacteria like it!). Because of that, they keep you feeling full and satisfied as it travels through your stomach and small intestine.
  • Fewer calories absorbed – The gel created by glucomannan and water mixes with the food you eat and slows digestion, and actually reduces the calories that are absorbed.
  • Regulates the blood sugar spike-crash-crave cycle.   As you probably know, our cravings go on overdrive when our blood sugar spikes and crashes. Glucomannan slows the digestion of carbohydrates and simple sugars. This helps reduce the blood sugar surge-and-crash cycle… which reduces cravings and prevents your appetite from raging out of control.

What’s the best way to get Glucomannan?  We recommend UltraTLC, a product recently introduced by our friends at Kardea Nutrition.   It is an incredible drink mix delivering therapeutic levels of glucomannan, plus antioxidants from natural berry and spice extracts.   Mix UltraTLC in water, juice or smoothies.

Better yet, UltraTLC transforms your protein shake into a high fiber and high antioxidant powerhouse.   SAVE 25% with Barton Publishing special coupon BARTON25%.  With your first purchase, Barton readers also get 3 FREE e-books that show you how to use UltraTLC to make healthy dieting easier and more delicious.  Order Now (and don’t forget to save with our special coupon code:  BARTON25%).


Rob Leighton from Kardea NutritionRob is known as a food passionisto and life’s magic moments occur over meals with family and friends. He happily wanders the aisles of gourmet food stores, farmers’ markets and ethnic delicatessens, preferring to end the day with a good cookbook. Rob brings a career as an executive in food and nutrition to reduce his cholesterol levels to the point where no medications are necessary. He wrote The Kardea Gourmet, Smart & Delicious Eating for a Healthy Heart, with Mayo Clinic-trained cardiologist, Dr. Richard Collins, also known as the Cooking Cardiologist. Rob is the founder of Kardea Nutrition. Kardea, which means heart in Greek, combines a love food with a deep knowledge on how to use the best natural solutions to support heart health.



Dr. Saunders’ Easy DETOX Program – For Life!

Strolling through a vitamin aisle or searching on the internet will bring a very wide array of products and services for detoxification.

  • Some are potions of multiple herbs and foods.
  • Some are simple such as vinegar.
  • Diets of all kinds are advocated.
  • Other detox modalities include enemas, saunas, foot pads and so much more!

How do we make sense of all this?

Chemicals are everywhere.  Our air and water are filled with thousands of toxins, even prescription drugs have been found in the water supply.  In some cases, these toxins can build up in our bodies and cause us to feel bad, sick, or just plain yuck. It turns out we don’t always have control over what’s in our air, food and water.

Product Of Our Environment

At age 69, Larry’s neurologist told him he had Alzheimer’s disease.  He was given a drug that was supposed to help him think more clearly, but it didn’t help at all and was told there was nothing else that could be done.  His wife then brought him into my office to see if there was something better than the drugs.  After evaluation, we found the lead in his body was more than 50 times the acceptable level.  We have him a series of chelation therapy treatments to remove the lead and he became normal again, able to think clearly.

The truth is those things that are part of our environment become part of us. We need to be able to use the normal mechanisms of our body to excrete those things that are harmful back into the environment. The process of detoxification has two components: 1) avoiding toxins and 2) getting rid of toxins, which we cannot avoid.

Avoiding Toxins

Larry was a welder, but never wore a mask to filter the metals.  The torch he used vaporized the metals and, as a result, he was breathing them over many years.  Since lead isn’t easily excreted from the body, it built up and became toxic to his brain.

When we are aware of a potential toxin that could be absorbed by our body one way or another, it is important for us to consider the many ways to avoid exposure to that toxin.  Safety officers on every job should try to make the workplace free of toxins.

Anne was a very active interior decorator in her early 50s.  She started getting illnesses frequently. “I catch everything that goes around,” she complained.  Moreover, she was getting more and more fatigued.  She felt achy all over.  The usual tests failed to find a cause of her problems, so she was referred to an environmental medicine specialist.  The doctor found she was reacting to a toxin made by a mold, which was apparently growing in the older house she was renovating.

Avoiding mold is very difficult because it is so prevalent in our environment.  You can’t avoid all toxins, but you can significantly diminish them in your own body.

Those who eat organically-grown foods, for example, have much lower levels of heavy metals, pesticides and chemical fertilizers detectable in their bodies.

There are many chemicals that can be part of our everyday dietAvoiding these is essential to maintaining a healthy metabolism.

  • Both artificial and natural flavorings often contain ketones and aldehydes.
  • Artificial colorings can poison cellular systems.
  • Even common additives such as MSG can be dangerous to some people.  MSG is an excitotoxin on the nervous system.  Those who have adequate supplies of inhibitory neurotransmitters may be spared, but the rest will lose brain cells.
  • One toxin to avoid at all times is artificial sweeteners.  These have multiple toxic effects on the body from neurotoxicity to causing dysbiosis (killing the normal bacteria in the bowels).

Detox Program

Because we are constantly exposed to toxins, both internally and externally, it is important that we maintain a lifetime detox program.  Most detox programs only deal with the liver because it is the primary organ in our body which neutralizes and excretes toxins.  However, just as important in detoxification are the minor players: the intestines, kidneys, lungs, and skin.  We will discuss how to maximize the benefits from each of these systems. 

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100 is the New 50

Flickr by Michael Eaves

Don’t you just love results?

Nothing feels better than having a deal come together after months, or even years of hard brain-sweating work… or having your mirror show you proof that physical training works… or positive feedback from your scale well into your weight-loss program… or seeing your latest blood work which confirms the fact that your new diet, supplement program, added fiber and lifestyle changes are reversing your former sub-par condition. How about biomarkers that tell you, you are in fact growing biologically younger?

Do you know what makes me feel just about as good? When someone profits from my advice.

Here’s a longevity letter that I got from one of my subscribers, Michael Eaves:

“Hi David,

Just an update on my conversion to the Paleo diet.

Over the past 4 months, I have gone from 130 kgs to 105 kgs. I don’t count calories and don’t go hungry. My health has dramatically improved, e.g. sinus headaches gone, arthritis pain in my knee gone, swelling almost gone, general health very good.

I have a target weight of 85 kgs. That’s what I weighed when Donna and I married 30 years ago. Although reaching my target may prove impossible, as I have noticeably more muscle now, and it continues to increase even as I lose weight. Donna, after seeing the changes I’m making, has started cutting out wheat and corn based foods as well. She is 52 and going through menopause and had put on a fair bit of weight, most noticeably, abdominal fat. Since dropping wheat and corn, she has lost 2 dress sizes, most of the belly fat and over 10kgs in weight. Her muscle mass has increased and overall figure is much more pleasing, not only to me but to herself as well.

We are on our way to making 100 the new 50. But in order for it to happen for you, you will need to take action. Michael and Donna made some simple changes to their diet, and look at their amazing results. And without pain! The best part is, they are almost certainly helping ensure their longevity.

If you’re not familiar with the Paleo diet, the beneficial Paleolithic diet is mainly based on lean meat, fish, root vegetables, vegetables, eggs, fruits, berries and nuts. Paleo food contains a lot of water, fiber and protein, which makes it filling at low calorie intake. According to Dr. Loren Cordain in his best selling user-friendly book, The Paleo Diet, there are seven keys to the diet.

  1. Eat a relatively high amount of animal protein. Author’s note: What if you are a vegetarian? You can eliminate the meat if you can get adequate protein from eggs or plant sources. As many as 30% of us can do well on a vegetarian diet, but most can’t.
  2. Eat fewer carbohydrates than most modern diets, but eat good carbs from fruits and veggies.
  3. Eat a large amount of fiber from non-starchy fruits and veggies.
  4. Eat a moderate amount of fat with more monounsaturated and polyunsaturated fats than saturated fats, and nearly equal amounts of omega 3 and omega 6 fats.
  5. Eat foods with a high potassium content and a low sodium content, and do not add salt to your food.
  6. Eat a diet with a net alkaline load.
  7. Eat foods rich in plant phytochemicals, vitamins, minerals and antioxidants.

Again, no grains, dairy and legumes to optimize your results. If total adherence takes too much fun out of your life, indulge once a week or more. Adhere as closely as you are comfortable.

Going Paleo is only one way to reverse aspects of aging. A Paleolithic diet positions you and me better to take advantage of the emerging age-reversal and repair technologies by extending our average lifespan. We have a long way to go before we can reverse the aging process itself. There is so much to learn. While we are doing that, why not put what we do know to work for you? After all, we have learned more in the past ten years than we have in all prior time. If you apply just part of what we have learned so far, I see no reason why you could not add ten to fifteen years to your lifespan if you are average. By doing so, you would dramatically reduce your odds of decline, agony, expense, dependence and immobility that most experience in their later years.

Another bonus will be your increased odds of surviving, in fact thriving, until we will truly be able to offer you rejuvenation and open-ended youthfulness.

Michael and Donna are on their way. Won’t you join them?  Share with Home Cures That Work your progress and encourage others to take the same anti-aging steps toward longevity and good health!


Product Review: Nutrition Bars

Eating on the go, whether you are on a gluten free diet or not, is a resort many of us make even when we try to eat healthy and whole foods on a daily basis.  Furthermore, if you are trying to eat every few hours, a snack bar can help when the urge to eat kicks in and when you are trying to resist processed foods, the nutrition bar seems like a healthy option.

Today, the shelves of grocery and health food stores are lined with energy bars, protein bars, nutrition bars and snack bars for your convenience.  But the nutrition bar jungle makes selecting the best one hard to do.  They all offer some kind of supplement in an easy to eat bar loaded with proteins, fiber, fruits, etc. Some nutrition bars contain too much sugars or gluten, for those watching wheat consumption, but the main point is to eat a bar full of nutrition.

Below is an analysis of nutrition bars to see how they stock up and assist you in making a powerful punch with your purchase. Nutrition bars come in a variety of flavors and with a variety of names:

  • Protein bars
  • Energy bars
  • Meal-replacement bars
  • Whole Food bars

However, those categorized as nutrition bars differ from snack bars (granola) or candy or chocolate bars by the following characteristics:

  • Larger by Weight
  • Higher protein (between 10-30 grams/bar)
  • Fiber content

Within the broad category of nutrition bars, there is a huge difference in nutrition value.

  • Fiber – To promote natural elimination and reduce cholesterol
  • Saturated Fat – “Bad” fat, should only 1/3 of total dietary fat
  • Total Fat – Whole foods such as nuts are naturally high in fat
  • Sugar Alcohols – Too much sugar causes bloating, gas and laxative effect
  • Added Vitamins

Here are nutrition bars by category, including a brief description of flavor and notes on each bar’s strength or weakness.  Note which bars are safe

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