
7 Steps to Get Off Sugar and Carbohydrates – by Susan Neal
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We will not keep the steps a mystery; abbreviated, they are:
- decide to really do this thing
- get knowledge and support
- clean out that pantry/fridge/etc and put those things behind you
- buy in healthy foods while starving your candida
- plan for an official start date, so that everything is ready
- change the way you eat (prep methods, timings, etc)
- keep on finding small ways to improve, without turning back
Particularly important amongst those are starving the candida (the fungus in your gut that is responsible for a lot of carb cravings, especially sugar and alcohol—which latter can be broken down easily into sugar), and changing the “how” of eating as well as the “what”; those are both things that are often overlooked in a lot of guides, but this one delivers well.
Walking the reader by the hand through things like that is probably the book’s greatest strength.
In the category of subjective criticism, the author does go off-piste a little at the end, to take a moment while she has our attention to talk about other things.
For example, you may not need “Appendix 7: How to Become A Christian and Disciple of Jesus Christ”.
Of course if that calls to you, then by all means, follow your heart, but it certainly isn’t a necessary step of quitting sugar. Nevertheless, the diversion doesn’t detract from the good dietary change advice that she has just spent a book delivering.
Bottom line: there’s no deep science here, but there’s a lot of very good, very practical advice, that’s consistent with good science.
Click here to check out 7 Steps to Get Off Sugar, and watch your health improve!
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Walnuts vs Pecans – Which is Healthier?
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Our Verdict
When comparing walnuts to pecans, we picked the walnuts.
Why?
It was very close, though, and an argument could be made for pecans! Walnuts are nevertheless always a very good bet, and so far in our This-or-That comparisons, the only nut to beat them so far as been almonds, and that was very close too.
In terms of macros, walnuts have a lot more protein, while pecans have a little more fiber (for approximately the same carbs). Both are equally fatty (near enough; technically pecans have a little more) but where the walnuts stand out in the fat category is that while pecans have mostly healthy monounsaturated fats, walnuts have mostly healthy polyunsaturated fats, including including a good balance of omega-3 and omega-6 fatty acids. So, while we do love the extra fiber from pecans, we’re calling it for walnuts in the macros category, on account of the extra protein and the best lipids profile (not that pecans’ lipids profile is bad by any stretch; just, walnuts have it better).
In the vitamins category, walnuts have more of vitamins B2, B6, B9, and C, while pecans offer more of vitamins A, B1, B3, B5, E, K, and choline. The margins aren’t huge and walnuts are also excellent for all the vitamins that pecans narrowly beat them on, but still, the vitamins category is a win for pecans.
When it comes to minerals, walnuts take back the crown; walnuts offer more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium, while pecans have a little more manganese and zinc. Once again, the margins aren’t huge and pecans are also excellent for all the minerals that walnuts narrowly beat them on, but still, the minerals category is a win for walnuts.
In short: enjoy both of these nuts for their healthy fats, vitamins, minerals, protein, and fiber, but if you’re going to pick one, walnuts come out on top.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts!
Take care!
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5 Follow-Along Exercises To Rapidly Improve Your Eyesight
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Try it for yourself:
The Eyes Still Have It
It’s best if you follow along in the video, but in case you prefer to know what to expect, the 5 exercises are:
- Blink for a minute: blinking relaxes your eyes by lubricating, cleaning, and shielding them from light. Lack of frequent blinking can cause dryness, inflammation, and blurred vision. Open and close your eyelids quickly but gently for 30–60 seconds—ideal for anyone focusing on screens or detailed work.
- Close your eyes: darkness helps rest and strengthen the photoreceptor cells in your eyes. Sit back, close your eyes fully, and relax your eyelids for about 30 seconds. Think about something pleasant to help your eye muscles unwind. It’s as easy as that!
- Move your gaze in different directions: improves overall visual perception and benefits both nearsighted and farsighted vision. Look right to left for 5 seconds, then up and down for 5 seconds. Next, move your eyes in slow circular motions for 10–15 seconds, and finish by tracing a figure eight with your gaze.
- Draw geometric figures with your gaze: with your eyes open, trace simple shapes—e.g. triangles, rectangles, squares, and circles—then progress to more complex figures. This improves eye coordination and range of movement.
- Move your eyeballs up and down: close your eyes and slowly move your eyeballs up and down about 5–10 times. Keep the movement gentle and deliberate to relax your eye muscles.
If you’d like to be talked through it, then enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Vision for Life, Revised Edition – by Dr. Meir Schneider
Take care!
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Edamame vs Pistachios – Which is Healthier?
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Our Verdict
When comparing edamame to pistachios, we picked the pistachios.
Why?
Of these two small green proteinous snacks, they’re both very nutritionally dense but there is a winner:
In terms of macros, pistachios have about 2x the protein, 8x the fat (and/but: healthy fats!), and a little over 2x the carbs, as well as 2x the fiber, giving pistachios an easy first-round win.
In the category of vitamins, edamame has more of vitamins A, B9, C, and K, while pistachios have more of vitamins B1, B2, B3, B5, B6, and E, winning again.
Looking at minerals, edamame is not higher in any minerals, while pistachios have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, winning their third round by a country mile.
In other considerations, edamame does have more polyphenols, though not by much, so there’s a small point in edamame’s favor.
Adding up the section makes for a clear overall win for pistachios, but do enjoy either or both (unless you have a soy and/or nut allergy, in which case, avoid your allergen(s) of course), as diversity is good, and edamame really is great too, it just doesn’t look it when sitting next to pistachios!
Want to learn more?
You might like:
Why You Should Diversify Your Nuts
Enjoy!
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Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight
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Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight
Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”
That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.
One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.
Then the bill came.
The Patient: Debra Prichard, who had Medicare Part A insurance before she died.
Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.
Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.
Total Bill: $81,739.40, none of which was covered by insurance.
What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.
For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.
But Prichard had opted out of the portion of Medicare that covers ambulance services.
That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.
The family’s predicament stems from the complicated nature of Medicare coverage.
Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.
But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.
Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.
Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.
“Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”
The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.
Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.
Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.
But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.
More from Bill of the Month
- The Colonoscopies Were Free. But the ‘Surgical Trays’ Came With $600 Price Tags. Jan 25, 2024
- When a Quick Telehealth Visit Yields Multiple Surprises Beyond a Big Bill Dec 19, 2023
- Out for Blood? For Routine Lab Work, the Hospital Billed Her $2,400 Nov 21, 2023
The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.
“If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.
She noted that every state offers free counseling to help people navigate Medicare.
In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.
“Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”
Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.
Wieberg, who lives in Missouri, has been preparing the family home for sale.
She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.
“Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”
Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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Why Keto Fat Loss Doesn’t Work So Well For Women
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We’ve written before about the ketogenic diet:
Ketogenic Diet: Burning Fat Or Burning Out?
…and the answer to the question posed by that title is “both”:
- the one thing that it is generally considered good for (aside from managing refractory epilepsy in children, which is what the diet was originally designed for) is fat loss
- however, this comes at the cost of cumulative health issues, mostly for the heart, which risks thus become more dangerous over time, for example:
❝As obesity rates in the populace keep rising, dietary fads such as the ketogenic diet are gaining traction.
Although they could help with weight loss, this study had a notable observation of severe hypercholesterolemia and increased risk of atherosclerotic cardiovascular disease among the ketogenic diet participants.❞
~ Dr. Shadan Khdher et al.
…although there are other problems too, for example: Is Losing Weight Worth Losing Your Kidney: Keto Diet Resulting in Renal Failure
Nevertheless, let’s take a look at that fat loss for which so many people turn to keto:
Ketogenic diet and sex differences
Like most health science for anything outside of “the bikini zone” (i.e. places covered by a bikini), most research into the ketogenic diet has not taken sex differences into account, and has typically looked at either male participants, or participants of any sex and/but without those sex differences being looked at.
However, “most” is not “all”, and a team of researchers (Dr. Yingying Jiao et al.) did examine those sex differences.
She and her team found that over the same period of time, men lost 11.63% of body weight vs 8.95% for women on identical ketogenic diet protocols.
Grabbing a calculator (100(11.63-8.95)/11.63), we see that that means 23% less weight loss for women.
You can read the paper in full, here: Sex differences in ketogenic diet: are men more likely than women to lose weight?
As to why, it comes down to several factors, but first, let’s do a quick recap of how the ketogenic diet works for fat loss: it’s an extremely low-carb, moderate-protein, high-fat diet that mimics fasting. In response to this, the body shifts from using glucose for energy to using ketones. This promotes fat breakdown, reduces appetite, and maintains blood glucose levels as it goes.
Now, let’s look at the process piece by piece.
In terms of hormone signalling:
- estrogen conserves fat breakdown via α-adrenergic receptors
- testosterone accelerates fat breakdown by increasing β-adrenergic receptors
In terms of metabolic energy use:
- estrogen promotes the storage fatty acids as triglycerides and use of carbs as energy
- testosterone promotes the oxidization of fatty acids for energy and store carbs
In terms of where body fat is stored (and thus how easy it is for the body to get at it):
- estrogen promotes the storage of fat subcutaneously (harder to mobilize)
- testosterone promotes the storage of fat viscerally (easier to burn)
In short, everything estrogen does in this regard improves our endurance and helps us survive famine.
Which, on an evolutionary level, is fabulous. However, when it comes to trying to use fasting (or, as in the case of keto, a fast-mimicking diet) to lose weight, then it isn’t so helpful.
Our body is just too well-prepared for it and responds to the “famine” (extremely low-carb diet) by going “don’t worry, we’ve got this!” and carefully rationing our body fat to ensure we can survive the winter.
You may be wondering: if all this is about estrogen vs testosterone, then does untreated menopause (and thus much lower estrogen levels) change this?
And the answer is: yes, it does, albeit not completely, because testosterone levels will still not be so high as in men. Thus, in the category of fat loss, the ketogenic diet:
- works well for men,
- works moderately well for women in untreated menopause, and
- works least well for premenopausal women and women on HRT.
(This is all discussed in the above-linked paper too, by the way)
On that latter note (the menopause etc), it’s also worth bearing in mind that an extra concern that typically comes with the menopause anyway, is further compounded in the case of conforming to a ketogenic diet, because even in the short term, keto already increases osteoporosis risk:
❝Markers of bone modeling/remodeling were impaired after short-term low-carbohydrate high-fat diet, and only one marker of resorption recovered after acute carbohydrate restoration❞
~ Dr. Ida Heikura et al.
A Short-Term Ketogenic Diet Impairs Markers of Bone Health in Response to Exercise
If you, dear reader, are a woman and perhaps of a certain age, and all this has prompted you to wonder what dietary balance (especially: ratio of energy from fat to energy from carbs) might be better for you, then this is quite personalizable, so check out:
What Macronutrient Balance Is Right For You?
Want to lose weight, but not on keto?
We’ve got you covered:
How To Lose Weight (Healthily!)
Want to learn more?
For more on sex differences in nutrition (and exercise), with a focus on what’s best with female physiology, you might like this very good book that we reviewed recently:
Enjoy!
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Your Knee Pain Isn’t Coming From Your Knee
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Four things to fix it:
More than just a part
Knee pain usually isn’t just a knee problem, because your knee mainly handles flexion and extension and relies on your feet, ankles, hips, and even glutes to control force, rotation, and alignment. So problems can come from all those places.
With that in mind, here are four things to identify and (as applicable) fix:
- Foot arch collapse (overpronation)
- What happens: when your arch drops, your foot rolls inward, your shin follows, and your knee tracks inward under load
- Test for it: stand relaxed and see if your arches visibly collapse inward
- Exercise to fix it: pull the ball of your foot toward your heel without curling your toes and hold briefly; repeat as necessary
- Limited ankle dorsiflexion
- What happens: if your ankle can’t move forwards, your knee compensates during walking, squatting, and stairs
- Test for it: knee-to-wall test (10–12 cm distance, heel flat, knee touches wall)
- Exercise to fix it: slow heel raises off a step to improve ankle mobility and control
- Weak glutes (especially glute medius)
- What happens: weak hip control lets your femur rotate inward, causing your knee to collapse inward under load
- Test for it: single-leg squat—watch if your knee caves inward
- Exercise to fix it: banded clamshells to strengthen hip stabilizers
- Tight quads and hip flexors
- What happens: tightness here alters how your kneecap tracks, increasing pressure and irritation
- Test for it: simply watch for symptoms like pain going upstairs, stiffness after sitting, or a “gravelly” feeling
- Exercise to fix it: couch stretch or standing quad stretch with your glute engaged
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
For a much deeper understanding of treating knee pain, here’s a great book that we reviewed a little while back:
Treat Your Own Knee – by Robin McKenzie ← he’s a physiotherapist and not a doctor, and/but with 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. His work is very well-respected, and almost any English-speaking physiotherapist will have read his books.
Take care!
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