The Ezekiel Diet Files

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New Diet Science Podcast - Dee McCaffrey - Study Says Stay Away From Processed-Foods

Listen HERE

7 Minutes: Annals of Internal Medicine study found that, cutting out “bad carbs” (which translates to processed foods, like refined sugar and white flour) are effective for weight loss and heart health. Finally, Dee says! Listen in now!


Diet Science is a fun 7 to 8 minute weekly program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC. Dee is an Organic Chemist who lost 100 pounds, nearly half her body weight, and has kept it off for 20 years by staying away from processed foods. She's the author of The Science of Skinny, released by Perseus June 2012, and The Science of Skinny Cookbook, to be released in 2014.


Striking a Balance: Less Sodium (Salt), More Potassium

American Heart Association

In your battle against high blood pressure, sodium (salt) is your enemy.

Controlling that enemy is your primary weapon, but you also have an ally that many people don’t know about: eating more potassium.

“More and more, we’re realizing how important potassium plays a role in lowering blood pressure,” said Rachel K. Johnson, Ph.D., M.P.H., R.D., an AHA spokeswoman, AHA Nutrition Committee Chair, and Bickford Professor of Nutrition at the University of Vermont.

The Dangers of Sodium
Most Americans eat more than twice as much sodium than the American Heart Association recommends, consuming an average of more than 3,400 milligrams daily. That’s why the American Heart Association/American Stroke Association is increasing awareness of sodium with the “Salty Six” – the top six sources of sodium in Americans’ diets.

Yet, if we cut the average daily sodium intake by more than half — to less than 1,500 milligrams per day, as the American Heart Association recommends — high blood pressure would decrease nearly 26 percent and more than $26 billion in healthcare costs would be saved over just a year. Another estimate projected that achieving this goal would reduce deaths from cardiovascular disease by 500,000 to nearly 1.2 million over the next 10 years.1

Some foods naturally contain some sodium. But more than 75 percent of sodium that Americans consume comes from processed foods, Johnson said. The sodium content of packaged and prepared foods can vary widely. Be sure to read Nutrition Facts labels on food items and compare the sodium content of similar products, and choose the one with the lowest amount of sodium you can find in your store.

The Power of Potassium

On the other hand, potassium is a potent weapon because:

  • The more potassium we consume, the more sodium is excreted through urine and out of the body.
  • Potassium helps relax blood vessel walls, which helps lower blood pressure.

“Consuming more potassium is not an excuse to not be concerned about the amount of salt in your diet, but it can definitely help blunt the blood pressure-raising effects of sodium,” said Johnson.

Potassium-rich foods include:

  • Sweet potatoes
  • Potatoes
  • Greens
  • Spinach
  • Mushrooms
  • Lima beans
  • Peas
  • Bananas
  • Tomatoes, tomato juice and tomato sauce (look for low-sodium versions)
  • Oranges and orange juice
  • Cantaloupe and honeydew melons
  • Grapefruit and grapefruit juice (talk to your healthcare provider if you're taking a cholesterol-lowering drug)
  • Prunes and prune juice
  • Apricots and apricot juice
  • Raisins and dates
  • Fat-free or low-fat (1 percent) milk
  • Fat-free yogurt
  • Halibut
  • Tuna
  • Molasses

In fact, many of the natural sources of potassium — fruits, fat-free or low-fat dairy foods and fish — are part of the Dietary Approaches to Stop Hypertension (D.A.S.H.) eating plan.

The recommended daily intake of potassium for an average adult is about 4,700 milligrams. But it’s only part of your total diet. Other dietary factors that may affect blood pressure include amount and type of dietary fat; cholesterol; protein and fiber; and calcium and magnesium.

Potassium also affects the balance of fluids in your body. So talk to your healthcare provider before taking over-the-counter potassium supplements (as we get older, our kidneys become less able to remove potassium from our blood). You should also consult with your doctor before trying salt substitutes, which contain potassium chloride that is harmful if you have certain medical conditions or take certain medications.


Your lymphatic system - why and how to get it moving

(NaturalNews) When the lymphatic system is not working properly, our bodies cannot remove toxins; fight viral, fungal, and bacterial disease; or regulate the amount of fluid in our tissues. In order to achieve maximum health, we must keep this system functioning well and our lymph fluid flowing.

It is a complex system that includes organs, nodes, and vessels that perform three primary functions: fluid balance, fat absorption, and immunological defense.

When the blood reaches the capillaries, fluid is released from the thin-walled capillaries and flows into all of the tissues in the body. This fluid, called interstitial fluid, bathes the tissues with nutrients and gases as it washes over the cells.

The cells absorb nutrients and oxygen and release their waste products back into the interstitial fluid. Ninety percent of the interstitial fluid is reabsorbed by the venous capillaries, to recombine with the blood and flow back to the heart. The other 10% of the interstitial fluid, now called lymph, flows through the lymphatic system and is filtered through the lymph nodes before being returned, ultimately, to the bloodstream.

If the lymphatic system is not working properly, interstitial fluid builds up in the tissues, and the lymph fluid is not properly filtered and cleansed before being returned to the bloodstream.

Circulation of Lymph
The lymphatic system doesn't have a big pump like a heart to force fluid through the vessels. Instead, our bodies rely on our muscles to move the fluid. Our diaphragms and rib cage as well as the blood pumping through our bodies, do assist in this movement. But body movement and exercise is the primary method of moving lymph. A sedentary lifestyle decreases lymph flow by 94%.

Why is it important to Move Our Lymph?
Lymph contains lymphocytes, (white blood cells: T-cells, B-cells, and natural killer cells) that seek out and kill pathogens. As the fluid is filtered through the lymph nodes, a concentration of lymphocytes clean up the fluid before it is returned to the blood.

If the fluid is backed up and not flowing properly, it becomes viscous. The flowing fluid can thicken until it becomes the consistency of cottage cheese. Fluids and waste are not properly drained from the cells, bacteria and other foreign invaders are not properly filtered and destroyed, and disease, including cancer, may result.

How to Move Lymph Through the Body and Assist the Lymphatic System
The major way to move lymph through the body is through movement of any kind. Walking, bending, stretching--any and all movement will assist with lymphatic movement. To really get it moving, bounce. Jump up and down, jump rope, or for the best result, bounce on a rebounder for 15-20 minutes a day. (See the link below.)

You will also benefit from massage, including self massage. (See the link below.) This will assist with flow and move any viscous fluid through the system. Find a massage therapist who is certified in lymphatic massage.

Be sure to hydrate well with clean (preferably spring) water.
Beets, berries, and cherries all stimulate the lymphatic system. A healthy diet consisting of 80% raw vegetables and fruits supports healthy lymphatic function as well as general health.

One of Ayurveda medicine's most popular blood purifiers, Manjistha, is known to be an excellent lymphatic tonic. Astragalus, echinacea, goldenseal, pokeroot, or wild indigo root tea are recommended. Detoxifying the blood, hot and cold hydrotherapy, candida cleansing, and rebounding are important components to detoxifying the lymph.

So get off the couch, jump up and down, and eat right to detox your lymphatic system. It's the least you can do for a system that works so hard to protect you. Check out the first source for a more detailed look at the lymphatic system.


Sandy Ellis, Structure and Function of the Lymphatic System: an Overview, British Journal of Community Nursing, April 1, 2006

Alder, Richard, PhD, Lymphatic System, Salem Press Encyclopedia of Science, September, 2013

About the author:
Michael Edwards is the founder, owner, editor-in-chief, and janitor for Organic Lifestyle Magazine and Green Lifestyle Market. At age 17, Michael weighed more than 360 pounds. He suffered from ADHD, allergies, frequent bouts of illness, and chronic, debilitating insomnia.

Conventional medicine wasn't working. While he restored his health through alternative medicine he studied natural health and became immersed in it.


The biggest lies told by the food industry

(NaturalNews) There's no wasting time here. People must know. You may be aware of some of the following tricks, lies, schemes and plots to keep people malnourished and in need of constant medical attention, but then again, you may not. The biggest lies in this world are the ones more likely to be believed, and "Big Food" has that kind of money to spend on YOU, so here we go:

"For added freshness" and "as a preservative" -- These preservatives kill fungus and mutate human cells into cancer, yet these slogans are seen on bread all over the world and on jar labels for just about everything.

"As a preservative..." -- Sodium benzoate* is a chemical used to stave off fungus from growing in foods, and for the molds that kill taste and spoil goods on the shelf sooner. Unfortunately for humans, it deprives cells of oxygen. Fungus killers and mold inhibitors can also deteriorate the myelin sheath -- the cellular structure that insulates nerve cells. Don't be fooled by tricky Big Food slogans. (*While benzoic acid is found naturally in low levels in many fruits, the sodium benzoate listed on a product's label is synthesized in a lab!)

"All natural" -- Means absolutely nothing. If you think that these words change anything about the quality of the product, you are gravely mistaken. The FDA has no parameters of health here.

Pasteurized -- Means cooked quickly at high heat and "cooks" the nutrition right out. That's why "Big Milk" (dairy industry) tries to shut down farmers of organic, raw milk, because people might catch on that nutrients, when actually in food, can do a body good. Batch or "vat" is the simplest and oldest method of pasteurization, which heats the milk to over 150 degrees Fahrenheit! This kills enzymes, probiotics and nutrients. Raw food experts will tell you that most food cooked at 118 degrees becomes useless. And adding back some (dead) vitamin D to milk is also another ploy to confuse the people who find out what pasteurization really means. Most orange juice is pasteurized. Hint, hint!

Fortified -- Cooked, dead vitamins are added "back in" to a product (useless) so the manufacturer can make false health claims to make junk food sound better. Hence the popular lingo for kids' cereals.

RDA -- "Recommended Daily Allowance" -- Of what? Of dead food, GMO food, hormone-laden food, conventional milk, meat, cheese and wheat gluten? Dirty dozen fruits and vegetables? That's cancer food -- so tell us again, what's the daily recommended allowance of cancer food?

Farm-raised -- This means the fish "farmers" breed fish in a pond or indoor tank system where they can create unnatural breeds that are larger and give them hormones to make bigger (cancerous) fish for profits.

GMO is not even labeled in the US (except for a few choice states, soon). Talk about tricky! How about tricking people into eating genetically MUTATED food that's corrupt with pesticide, insecticide and herbicide?

Super Tricky Lingo

There is "no significant difference" between milk from cows given rbST, or rbGH, and regular milk... this industry lingo is to cover up the fact that artificial and synthesized Growth Hormones given to cows to make them fatter or produce TOO MUCH MILK also cause health detriment for humans that consume that milk, cheese, yogurt, etc. This hormone, rbST (recombinant somatotropin) -- also called rbGH (recombinant bovine growth hormone) -- increases the amount of IGF-1 in milk, a chemical which has been linked to certain cancers.

They (Big Food) will tell you that rbST is a protein hormone. They might tell you that it is "digested like a protein," but that's a bald-faced lie. The hormones are manipulating normal hormonal balance. Monsanto's version of rbST uses genetically engineered E. coli bacteria! These hormones are banned in Japan, Australia and all 25 countries of the European Union.

Think before you eat or drink cancer! GMO is nothing but dead, toxic food labeled with tricky language to sound healthy. Second guess anything that's not organic or grown by a local farmer that you know doesn't use GM seeds, synthetic bug- and weedkillers, toxic fertilizer, fluoridated water or growth hormones for animals.

Sources for this article:


Four Fats That Burn Body Fat - Diet Science Podcast - The Science of Skinny

Listen HERE

09:30 Minutes - Great Program - Dee's short weekly audio podcasts will become a regular part of the Ezekiel Diet Blog. We're kindred spirits. Omega Days

Dee's motto is “you have to eat fat to lose fat, but it has to be the right kind of fat”. Dee identifies four remarkable dietary fats that actually help you lose fat. Listen in to find out how you can lose those extra pounds.


Diet Science is a fun 7 to 8 minute weekly program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC. Dee is an Organic Chemist who lost 100 pounds, nearly half her body weight, and has kept it off for 20 years by staying away from processed foods. She's the author of The Science of Skinny, released by Perseus June 2012, and The Science of Skinny Cookbook, to be released in 2014.


MCT Fats Found In Coconut Oil Boost Brain Function In Only One Dose

Why Sugar Is The New Fat + 10 Ways To Break Your Addiction

By Dr. Mark Hyman
September 14, 2014 10:42 AM EDT

The statistics are sobering. The average American consumes about 152 pounds of sugar a year, or about 22 teaspoons a day. If you have kids, they probably consume even more: about 34 teaspoons every day, much of it added sugar as high-fructose corn syrup (HFCS), making nearly one in four teenagers pre-diabetic or diabetic.

All carbohydrates break down into sugar in your body, and flour (yes, even “healthy” wheat flour) creates the same metabolic havoc as table sugar. We eat about 146 pounds of flour a year. Altogether, then, the average American eats about a pound of sugar from added sweeteners and flour every day.

For decades, we blamed fat for making us fat. It sounds so simple, right? Just cut out the fat and you’ll get lean. Except while manufacturers touted their “healthy” fat-free and low-fat Frankenfoods, added sugar was slipping in through the back door, and the consequences have wreaked havoc on our health and our waistlines.

The consequences are depicted in a new documentary, Fed Up, which follows a group of families battling to lead healthier lives — and reveals why the conventional wisdom of “exercise and eat right” is not ringing true for millions of people struggling with diabetes, childhood obesity and other serious conditions.

As newer studies emerge and prominent experts speak out, we’ve experienced a massive paradigm shift over the past decade that sugar in all its forms creates our obesity epidemic and most of the world’s chronic disease. Pick a condition, and you can bet sugar plays a prominent role in its development: heart disease, cancer, dementia, type 2 diabetes, poor sleep quality, depression, and even acne, infertility, and impotence.

Why Sugar is the New Cocaine

While I’m throwing out shocking sugar stats, consider this: sugar is eight times as addictive as cocaine. We’ve seen studies where researchers let rats choose between drugs and Oreos. Guess what they go after?

If you’re addicted, it isn’t your fault. Being a sugar addict is a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings and lead to uncontrolled overeating. This addiction occurs more often than you might imagine. It explains why nearly 70 percent of Americans and 40 percent of kids are overweight.

Why You Need a Sugar Detox

The good news is you can break this addictive sugar cycle in just 10 days. With the launch of Fed Up in theaters this past May we had over 45,000 people join The Fed Up Challenge, a 10-day challenge to cut added sugar completely out of your diet. And now, with the release of Fed Up on DVD and iTunes, we’re launching the Back-to-School Fed Up Challenge. A 10 day challenge, for parents, families, students, and everyone who wants to start this new year on a sugar-free note.

Cutting sugar out of your diet works. That’s why I created The Blood Sugar Solution 10-Day Detox Diet. During our trial run, we invited more than 600 people to try it out, and they lost more than 4,000 pounds in 10 days. They lost that weight not through willpower or “toughing it out,” but by enjoying powerful addiction-reversing foods that rewired and reset their brains and bodies. No cravings, no bland or boring diet food, no deprivation; just delicious, whole, fresh foods. At the end of the 10 days, they got their bodies and their minds back. They learned a new way to eat and live that will last a long, healthy lifetime.

The top 10 big ideas below will help you break free of your sugar addiction in just 10 days:

1. Commit.

You probably know whether or not you struggle with sugar addiction. If you're not sure, here's a super-simple quiz to see if you're addicted to sugar. If you answer yes to these questions, a sugar detox provides your ticket to feel great quickly and lose weight painlessly.

2. Go cold turkey.

Just like you wouldn’t tell an alcoholic to have “just one drink,” sugar addicts can’t have just a little sugar. The good news is if you follow these rules, you automatically reset your body’s neurotransmitters and hormones.

You’ll want to ditch all sugar, including flour products and artificial sweeteners, as well as trans or hydrogenated fats, MSG (watch for hidden names), and ideally, grains. For 10 days, avoid any foods that come in a box, package, can, or that have a label. Stick with real, whole, fresh food.

3. Don’t drink your calories.

Liquid sugar beelines directly to your liver, converting into belly fat. Rather than fill you up, these empty calories make you crave more sugar and carbs. Liquid sugar — sodas, juices, sports drinks, sweetened teas, and even so-called healthy drinks — is also the single biggest source of sugar calories in our diet. One can of soda a day increases a kid’s chance of being obese by 60% and a woman’s chance of type 2 diabetes by 80%.

4. Power up with protein.

Protein, especially at breakfast, provides the key to balancing blood sugar and insulin and cutting cravings. Start the day with whole farm eggs or a protein shake. I recommend my Whole Food Protein Shake. At every meal, aim to use nuts, seeds, eggs, fish, chicken, or grass-fed meat for protein. A serving size is 4 to 6 ounces, or the size of your palm.

5. Go high carb (but the right ones!).

You can eat as many non-starchy leafy and cruciferous veggies as you want. What’s out includes potatoes, sweet potatoes, winter squash, beets, grains, and beans. Don’t worry: it’s only 10 days, and ditching these foods supercharges the results so you lose weight and feel great.

6. Fight sugar with fat.

Fat makes you full, balances your blood sugar, and fuels your cells. Along with protein, have good fats at every meal and snack including nuts and seeds, extra virgin olive oil, coconut butter, avocados, and omega 3 fats from fish.

7. Prepare: don’t let yourself get into a food emergency.

I keep an Emergency Life Pak with me all the time, filled with protein, healthy fats, and good snacks so I never have to make a bad choice. Mine includes packets of Artisana nut butters and coconut butter, almonds, walnuts, pumpkin seeds, salmon jerky or turkey jerky, a can of wild salmon or sardines, and unsweetened wild blueberries.

8. De-stress: Increased levels of your stress hormone cortisol make you hungry, causebelly fat storage, and lead to Type 2 diabetes.

Studies show that taking deep breaths activates the vagus nerve, which shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. All you have to do is take a deep breath. My Take Five Breathing Break is something you can do anywhere, anytime. Simply take five slow deep breaths — in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens!

9. Put out the fire: Studies show inflammation triggers blood sugar imbalances, insulin resistance, pre-diabetes, and Type 2 diabetes.

Besides sugar, flour, and trans fats, hidden food sensitivities — especially gluten and dairy — create most inflammation. We often crave the foods we’re allergic to. Quit gluten and dairy for 10 days. It isn’t easy, but after just two to three days you’ll have renewed energy and relief from cravings and common symptoms.

10. Get deep sleep.

Studies find that depriving college students of just two hours of the recommended eight hours of sleep led to a rise in hunger hormones, a decrease in appetite-suppressing hormones, and big cravings for sugar and refined carbs. You crave energy when you don’t sleep, so you go toward quickly absorbed sugars.

Sleep is the best way to fight hunger, cravings, and overeating. You literally can sleep your cravings and your weight away! I hope you’ll join us on this journey to break America’s sugar addiction.

If you’ve ever struggled, what one strategy would you add to this list to get off the sugar roller coaster? Share your thoughts below.

Photo Credit:


5 Flat Belly Chicken Recipes

By Christine . S

Posted Monday, September 15, 2014 at 03:25pm EDT

If you are wanting to lose weight but still crave satisfying food that won’t leave you feeling hungry, the following dishes may be just the thing you’ve been looking for. When the lean protein of chicken is combined with the monounsaturated fatty acids of ingredients like olives, nuts, avocadoes, seeds or dark chocolate – the result is a delicious meal that will still help you flatten your belly.

Chicken-Olive Saute

  • 1 Tbsp. olive oil
  • 1 chopped onion
  • 3 minced garlic cloves
  • 1 tsp rosemary
  • 1 lb. boneless, skinless chicken breast in 1-inch pieces
  • 1 pinch of pepper
  • 1 ½ cup Kalamata olives
  • 2 diced tomatoes

Saute onion, garlic and rosemary in olive oil in skillet for 3-4 minutes. Add chicken and pepper and stir, cooking for 5-7 minutes. Add olives and cook an additional minute. Stir in tomatoes and cook for 5 minutes longer.

Chicken with Plum and Walnut Relish

  • 2 chopped plums
  • ½ cup orange juice
  • 2 Tbsp. chopped red onion
  • 1 Tbsp. honey
  • 1 ½ tsp. grated orange zest
  • ½ chopped walnuts.
  • 1 ½ tsp. olive oil
  • ¼ tsp. salt
  • ¼ tsp. red pepper flakes
  • 4 boneless, skinless chicken breasts

Combine first 6 ingredients in bowl and set aside. Mix oil, salt, red pepper flakes and ¼ cup orange juice with 1tsp orange zest in bottom of pie plate. Add chicken and turn to coat. Let stand 20 minutes. Grill chicken on medium heat until done then serve with relish.

Crunchy Almond-Crusted Chicken

  • Boneless, skinless chicken breast
  • 1 Tbsp. corn starch
  • ¼ cup egg substitute
  • 2 Tbsp. chopped almonds

Sprinkle each side of chicken breast with cornstarch, then dip it into the egg substitute and coat with almonds. Spray skillet with nonstick cooking spray and cook over medium heat for about 5 minutes on each side or until done.

Chicken, Broccoli and Cashew Stir-Fry

  • 3 cups chopped broccoli
  • 2 large carrots, cut into thin diagonal slices
  • 5 oz. soba noodles
  • 1 Tbsp. olive oil
  • 1 Tbsp. minced fresh ginger
  • 3 minced garlic cloves
  • 2 boneless, skinless chicken breasts, sliced crosswise
  • 1 Tbsp. soy sauce
  • 1 tsp. sesame oil
  • 3 sliced scallions
  • ½ cup chicken broth
  • ½ cup cashews

Add noodles, broccoli and carrots to pot of boiling water and cook until tender, 3-5 minutes. Drain and transfers to a bowl. Heat olive oil, ginger and garlic in a wok over medium heat for 1-2 minutes. Add chicken, soy sauce and sesame oil and saute for 3-5 minutes. Add scallions and saute an additional minute. Stir in noodle mix and serve sprinkled with cashews.

Chicken with Citrus-Avocado Salsa

  • 4 boneless, skinless chicken breast halves
  • 1 ruby red grapefruit
  • 1 cubed avocado
  • 4 thinly sliced radishes
  • ¼ cup chopped fresh basil
  • Pinch of salt
  • 4 red or green lettuce leaves (opt.)

Boil chicken in salted water for 15 minutes or until done. Set aside. Combine chopped grapefruit pieces, avocado, radishes, basil and salt in a bowl. Serve chicken over lettuce and spoon the avocado mixture over each breast.

These recipes do not require tons of times in the kitchen and will give you the protein and healthy fats you need to stay satisfied and lose your weight in a healthy, sustainable way.


EXPLOSIVE VIDEO: What Is Monsanto?

How Serious Is California Drought? Check Out These Before And After Pictures, Taken Only Three Years Apart.

Before: Here, the Green Bridge passes over Lake Oroville near the Bidwell Marina in 2011. Notice the trees and shrubs that grow right against the man-made lake’s edge
After: Fast forward to 2014 and even the massive pillars holding up the bridge can be completely seen at the lakes edge, where a wide swath of parched dirt spans between what’s left of the water and the tree line
Before: The marina at Oroville Lake, here in 2011, is the picture of serenity. Recent serious storms in Northern and Southern California have helped give the state a very small reprieve during the 3-year drought, but the effects have been described as a ‘drop in the bucket’
After: Much of what was once an engorged reservoir is now gone at Oroville. Shockingly, only a handful of Central Coast dams have fallen below the historically low 1977 levels
Before: Here, the Enterprise Bridge spans the Lake Oroville in Butte County, California in July 2011.
After: Here, the Enterprise Bridge spans the same reservoir, which has dwindled to a mere trickle in 2014 as California is forced to draw alarming amounts of water from its vanishing reservoirs.