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7 Type 2 Diabetes Symptoms To Pay Attention To

Estimated Read Time: 1 minute

Don’t ignore these symptoms.

Symptoms are your body’s way of telling you it’s under stress. It’s your body’s way of screaming that something’s not right.

Left unchecked, these subtle symptoms can lead to more serious problems like blindness, amputations, memory loss and kidney failure…

So while these may seem like minor inconveniences or you might be inclined to brush them off as unrelated, they’re the most common symptoms I see in people with Type 2 Diabetes.

Inside The Type 2 Transformation Program, we address ALL of these symptoms by repairing insulin resistance, and I’m a firm believer you should settle for no less.

This is not a band aid approach—it’s a TRUE solution to fix what’s broken.

This is how my clients get off meds & put diabetes in remission…while eating delicious, REAL food.

Wanna learn how?
Be sure to register for my FREE masterclass:

“Will going vegetarian lower my blood sugar?”

Estimated Read Time: 1 minute 30 seconds

So many people struggle to get their A1C below 6 after switching to a vegan, vegetarian or plant-based diet…

And you might be wondering why that is.

After all, it sure looks good on paper to load up on veggies, beans & whole grains!

But we need to clear up the misunderstanding, because this approach points a finger at the WRONG foods.

You see—beef, pork, chicken, turkey, wild game & seafood have NOTHING to do with diabetes…

From a blood sugar perspective, these foods aren’t a problem at ALL.

  • They won’t turn to sugar in your bloodstream…
  • They won’t raise your A1C…
  • And avoiding them isn’t gonna solve your blood sugar woes.

The unsexy TRUTH of the situation is this:

Carbohydrate restriction is a REQUIREMENT, not an option, for true blood sugar control.

Why? Because all carbohydrates (except fiber) turn to sugar in your body. Every. Damn. Time.

This is true whether we’re talking about the carbohydrates in cookies, pastries & ice cream…

OR the carbohydrates in quinoa, beans & oatmeal.

Once carbohydrates go through the digestive process, they enter your bloodstream as sugar molecules.

This is science, not “theory”…

And THIS is how high carb foods are wreaking havoc on your blood sugar.

The problem is, most vegan, vegetarian and plant-based diets are very HIGH in carbs (it just comes with the territory).

Have you bought into the vegan/vegetarian/plant-based myth? Could this be why you’re still struggling to get your numbers down?

I hope this cleared things up.

Your anti-vegan nutritionist,
Mallory

Wild Fermentation

Cultures throughout the world have been fermenting foods as a preservation method for thousands of years. This was necessary before the advent of refrigeration. Kimchi, sauerkraut, miso, tempeh, yogurt and kefir are traditional examples of foods fermented by humans around the globe.

But fermenting foods does more than extend their shelf-life. Today, we understand some health benefits fermented foods have to offer. Hint: some benefits are similar to those expensive probiotic supplements you may take!

Contrary to popular belief, we are not meant to be sterile beings. Bacteria are crucial, even in a COVID climate!

Today, I’d like to discuss a method of fermentation known as lacto-fermentation. This method is used to make sauerkraut and can be applied to nearly any vegetable.

What is Lacto-Fermentation?

Lactobacillus is a type of beneficial bacteria found on the surface of most fruits and vegetables. When placed in an oxygen-free environment (ie: under water), this bacteria multiplies while turning glucose (or sugar) into lactic acid. Lactic acid gives fermented foods their signature tangy flavor.

Benefits of Bacteria

The process of fermentation increases the digestibility and nutrient content of some foods while introducing meaningful amounts of beneficial bacteria to consumers.

The presence of beneficial bacteria gives fermented foods unique health benefits and acts as a preservative by preventing the growth of harmful bacteria.

Beneficial bacteria live alongside “bad” bacteria all throughout our bodies. They can be found on our skin as well as within our digestive, urinary and genital systems. The foods we eat,  medications we take, the environment we live in and the products we apply to our skin impact these fragile bacteria. When in balance, these organisms promote harmony in our bodies.

“Pickled” vs “Fermented” Foods

It is a common misconception that pickled and fermented foods are the same. While both  are sour, this flavor is achieved using very different methods.

  • Pickled foods rely on vinegar. They are most often heated and, therefore, do not contain live beneficial bacteria.
  • Lacto-fermented foods rely on lactobacillus bacteria and its byproduct, lactic acid, to develop a sour flavor. Heat should be avoided during and after the fermentation process as it kills these volatile bacteria.

Methodology

Warning: Sanitary practices are imperative during the fermentation process. Always use clean hands and utensils.

When lacto-fermenting vegetables with a high water content, such as cabbage, it is unnecessary to make a saltwater brine. Instead, thinly-sliced cabbage (core removed) is massaged with salt (1-1.5 teaspoon unrefined salt per pound of cabbage) until enough water is released to keep it submerged when packed tightly in a jar.

But for most vegetables, a saltwater brine will be necessary.

The Brine Method

Warning: Sanitary practices are imperative during the fermentation process. Always use clean hands and utensils.

  1. Wash ingredients with water.
  2. Cut ingredients uniformly to ensure everything ferments at the same rate. If you wish to peel your vegetables, preserve the peels.
  3. Add ingredients to sanitized glass jars. Start with optional aromatics and any peels you preserved.
  4. Fill jars with saltwater brine, leaving approximately 1″ of headspace. *See brine recipe below.
  5. Keep ingredients submerged with a weight or cabbage leaf. Anything above the water is likely to mold.
  6. Cover jars with a cheesecloth, coffee filter or a clean linen and secure with a rubber band. Do NOT use a lid unless it is a specialized fermenting lid.
  7. Store at room temperature in a cool, dark area. Fermentation occurs more quickly in warm environments.
  8. After 3-6 days, begin tasting until desired sourness is achieved. For a more sour product, continue fermenting! Personal preference, type of vegetable and environmental temperature will dictate how long it takes to achieve desired results.
  9. When veggies are to your liking, remove the weight and store in the fridge with a secure lid. Remember: heat destroys these volatile beneficial bacteria. To reap the full benefits, eat them raw!

For the Saltwater Brine: Dissolve 1-3 tablespoons of salt per quart of purified water. Keep in mind that various salts will measure differently based on their granular size (eg: Kosher salt versus table salt).

Social Distancing: A Collective Approach

Estimated Read Time: 2 minutes 30 seconds

What a crazy time we’re in, no? Whether your work has been affected or not, most of us are spending much more time at home.

…and we should be! While those of us in good health may not be particularly concerned with COVID-19, it is important that we all do our part in preventing the spread of this very contagious virus.

Regardless of your current health status or your opinion on social distancing, I urge you to be considerate of those in the “at risk” population. This group goes beyond your obvious suspects—many of these individuals are young and their illnesses invisible. Undoubtedly, this demographic includes some of your loved ones.


Inconvenient as social distancing guidelines may be, I immediately took them to heart after considering:

  • My stepfather, Ted, who just completed what we hope to be his final round of chemotherapy!
  • My mom, Brenda, who has suffered from asthma since childhood.
  • My sister, Larissa, who is an autoimmune warrior. (Read her story here.)
  • My dad, Peter, a veteran’s hospital nurse who works long graveyard shifts. (I can’t WAIT for him to retire!)
  • My stepmother, Enid, who has an unresolved heart condition.
  • My grandpa, Gilbert, who lives in a skilled nursing facility.
  • Those who habitually smoke any substance, including cigarettes and/or cannabis. 
  • Every person I know over the age of 60, including my current and past clients, previous employer and next-door neighbor.

This infographic displays the powerful positive effect that social distancing can have on flattening the curve of the COVID-19 outbreak. It is based on research done by the University of San Diego’s Signer Laboratory.

Similarly, the Washington Post created simulations of four different scenarios that are quite interesting to watch: a free-for-all, an attempted quarantine, moderate social distancing and extensive social distancing. You can watch them here

There is still so much we can do during this time. I encourage you to practice self-care and continue supporting those in your community.

Warning: Vegetable Oils Unfit for Human Consumption

By Mallory Nowak, NTP
Estimated Reading Time: 6 minutes 30 seconds

Though most everything we consume is ‘Generally Recognized As Safe’ by the FDA, much of what modern humans eat is simply unfit for human consumption.

Industrial seed oils, more commonly and deceivingly referred to as vegetable oils, are one such substance. Most often, these oils are not derived from vegetables but from the seeds of plants we would otherwise not ingest. Canola, cottonseed, safflower, corn and soybean oils are amongst the most popular. With an abundance of time-honored, species-appropriate fats available to us, when and why did we develop a preference for these highly processed oils?

Researchers in the 1960’s and 1970’s were eager to find what was clogging American arteries in the nation’s latest epidemic: heart disease. Saturated fat—thick, dense and solid at room temperature—was a seemingly obvious suspect. Saturated fat was put in the hot seat and hastily named the villain. Hence, the introduction of “heart-healthy” vegetable oils ensued.  These seemingly new-and-improved oils were liquid at room temperature and contained essential fatty acids. They must be superior, right?! 

However, vegetable oils are not easily cold- or expeller-pressed the way olive, coconut and palm oils are. They are not a byproduct of rendered-down animal fats the way lard, tallow, or duck fat is. No—in order to extract oil from these plants and seeds, high heat, chemical solvents and industrial methods are often employed.

The problem is the “high heat, chemical solvents and industrial methods” bit. These vegetable oils consist primarily of polyunsaturated fatty acids, or PUFAs. One often overlooked property of PUFAs is that they are extremely fragile, making them prone to damage when exposed to heat, light and air. These volatile oils are not to be cooked with, but taken as a dietary supplement or used as an ingredient in cold applications such as salad dressings. This explains why quality PUFAs (such as hemp, flax and fish oils) are cold- or expeller-pressed, stored in tinted bottles and refrigerated.

Sadly, most vegetable oils are oxidized before even hitting the grocery store shelves. In fact, canola oil is so damaged that it must be deodorized to mask its rancid stench! Watch how canola oil is made here, taking note that this video is actually promoting canola oil. The blatant damage these fragile oils endure throughout their extensive processing is cause for concern, especially considering the average person’s intake. 

Luckily, there are safe alternatives for high-heat cooking: saturated fats. Compared to PUFAs, saturated fats are able to withstand significantly more heat, light and air. Prior to the demonization of saturated fats, cooking with lard or beef tallow was normal. In fact, beef tallow filled McDonalds’ deep fryers up until 1990! The vilification of saturated fats and subsequent endorsement of vegetable oils has greatly contributed to the modern health issues we are plagued with today. Let’s get specific.



Free Radical Damage

Damaged oils contain harmful free radicals—that’s right: those pesky, antioxidant-stealing antagonists responsible for premature aging, macular degeneration, cell damage and other forms of physiological decline. Trust me: our bodies have more important roles for antioxidants than the busy-work of scavenging free radicals from vegetable oils! 

We can counteract free radical damage by consuming antioxidant-rich foods or supplements. Antioxidants include Vitamins A, C, and E, carotenoids, zinc, selenium and glutathione. Foods high in antioxidants include dark leafy vegetables, berries, citrus fruits, nuts and seeds, eggs, liver, oysters and orange-hued fruits and vegetables. 

Inflammation

Omega-3 and omega-6 fatty acids have some opposing roles in the body, the former being anti-inflammatory and the latter being pro-inflammatory. Vegetable oils happen to be a potent source of omega-6s. While most experts consider a 1:1 ratio ideal, the average US citizen consumes a 1:20 ratio in favor of inflammatory omega-6s! This discrepancy is largely due to frequent consumption of vegetable oils. 

We can improve our omega-3:omega-6 fatty acid ratios by increasing our intake of omega-3s through foods and supplements (fatty fish, nuts and seeds, fish oil, flax seed oil and algae oil) while decreasing our intake of omega-6s (especially vegetable oils!). 

Gallbladder Issues & Nutrient Deficiencies

Bile, produced in the liver and stored in the gallbladder, ensures that we are able to digest fat and absorb fat-soluble nutrients. Healthy bile requires regular consumption of healthy fats. 

When replacing healthy fats with unrecognizable vegetable oils, bile can get old, thick and viscous. This is known as “biliary sludge” and it can lead to the formation of gallstones. In turn, the gallbladder can lose its ability to efficiently contract, resulting in biliary stasis and/or gallbladder attacks. Beyond painful gallbladder issues, insufficient bile and poor gallbladder function can lead to deficiencies in fat-soluble nutrients like CoQ10 and Vitamins A, D, E and K. 

One can improve the health of their bile by consuming healthy fats, adequate fiber, choleretics and cholagogues. Choleretics are foods which stimulate the production of bile and cholagogues are foods which stimulate the release of bile. These foods should be consumed cautiously by individuals with active gallbladder dysfunction. Individuals who have had their gallbladder removed may find supplemental ox bile to be a helpful digestive aid.


These cheap, toxic oils have replaced traditional fats in nearly every US kitchen, restaurant and ingredient list. In fact, they are so prevalent it is hard to find prepared foods without them! 

While it may seem intuitive to believe that solid fats clog arteries and that liquid fats do not, this is simply not the case. Human metabolism is much more complex than that! The misconception that saturated fats cause heart disease is based on unsubstantiated, poorly-constructed, popularized science. This misinformation made its way into the US Dietary Guidelines, the American Heart Association and nutrition education programs across the US.  

Fortunately, modern science is now disproving many of these mainstream theories. Unfortunately, it’s hard to rewrite the books. This means your healthcare providers and educators could still be endorsing harmful vegetable oils. 

The takeaway message? Bad science goes mainstream all the time! Prestigious entities share misinformation on a daily basis—not because they are malicious, but because they are misguided. It is important that we learn from quality science rather than popularized science. 

To receive a free chart I’ve created with appropriate cooking temperatures for various fats, please click here.

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