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Hello Everyone - Welcome to Vitazen Health!

In Today’s Edition:

• Read It: How To Eat Carbs Without Spiking Your Blood Sugar

• In The News: Tanzanian Diet Rivals Mediterranean for Health Benefits

• Eat: Stamppot met Boerenkool (Kale Stamppot) with Turkey Sausage

• Watch: Top Fasting Expert: This Is The WORST Food To Feed Cancer | Dr. Jason Fung

READ IT

We’ve been sold a lie.

Carbs are the enemy. The insulin spike, the crash, the midday brain fog. The narrative is simple: carbs equal chaos. But the truth, as always, is more nuanced. It’s not carbs themselves, but how we consume them. It's the context, the timing, the execution that dictates whether they fuel or fail us.

Let's dissect this. We're not talking about eliminating carbs. That's a monastic pursuit, unsustainable for most. We're talking about optimization. We're talking about control. We're talking about hacking the system.

The Problem: The Glycemic Rollercoaster

The core issue? Rapid glucose absorption. Simple carbs, devoid of fiber, hit the bloodstream like a freight train. Insulin surges, then plummets, leaving you craving more. This isn't just about weight; it's about cognitive function, energy levels, and long-term metabolic health.  

The Solution: Strategic Carb Consumption

Here's the playbook:

1. Prioritize Fiber: Fiber slows glucose absorption. It's the buffer between you and the spike. Think whole grains, legumes, and non-starchy vegetables. This isn't a suggestion, it's a non-negotiable. Aim for at least 25-30 grams of fiber per day. Incorporate high fiber foods like chia seeds, flax seeds and psyllium husk into your daily routine.  

2. Protein and Fat Pairing: This is the game-changer. Protein and fat slow down digestion, mitigating the glucose surge. It's the architectural support for your carb intake. Imagine a sandwich: whole-grain bread (carb), chicken (protein), and avocado (fat). It's not the bread that’s the issue, it's the lack of structural integrity. Integrate healthy fats like olive oil, nuts, and avocados into your meals.  

3. Vinegar as a Weapon: Apple cider vinegar, specifically. Studies show it improves insulin sensitivity and reduces post-meal glucose spikes. A tablespoon before a carb-heavy meal can make a significant difference. It’s not magic, it’s biology.

    

4. Timing Matters: Post-workout is the optimal time for carb intake. Your muscles are primed for glucose uptake, minimizing the insulin spike. This isn't an excuse for a carb-laden free-for-all, but a strategic window. Prioritize complex carbs after intense exercise.  

5. Resistant Starch: Cook and cool your starches. This process increases resistant starch, which behaves like fiber, slowing glucose absorption. Potatoes, rice, and pasta can be transformed into metabolic allies. It's not about restriction, it’s about manipulation.  

6. Movement is Non-Negotiable: Even short bursts of activity after meals can significantly blunt glucose spikes. A 15-minute walk, a set of bodyweight exercises, anything that gets your muscles working. This isn't about burning calories, it's about glucose disposal.  

7. Sleep Optimization: Poor sleep impairs insulin sensitivity. It's a domino effect. Prioritize 7-9 hours of quality sleep. This isn't a luxury, it's a foundational requirement.  

Actionable Advice

• Implement the Vinegar Protocol. Start with 1 tablespoon of apple cider vinegar before your largest carb-containing meal.

• Prioritize a 30 gram fiber intake. Add a high fiber cereal to breakfast, and incorporate beans or lentils into dinner.

• Cook and cool your starches. Prepare rice or potatoes in advance and refrigerate them.

• Schedule a 15-minute post-meal walk. Make it a non-negotiable part of your routine.

• Track your blood glucose. Invest in a continuous glucose monitor (CGM) to understand your individual responses to different foods. Data is your ally.

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IN THE NEWS

Tanzanian Diet Rivals Mediterranean for Health Benefits

A recent article spotlights the traditional diet of northern Tanzania's Chagga people, suggesting it may rival the famed Mediterranean diet in promoting health. Rich in vegetables, legumes, ancient grains, fermented foods, and polyphenol-packed fruits, this diet significantly reduced inflammation and boosted metabolic health in participants within just two weeks. The research underscores the untapped potential of African heritage diets in combating modern health issues. ​

Eating Our Way to a Better Old Age

A new study in Nature Medicine suggests that adhering to healthy diets like the Mediterranean or DASH in midlife may boost the chances of reaching 70 without chronic illnesses. Tracking over 105,000 health professionals, researchers found that socioeconomic factors significantly influenced diet quality and health outcomes. While the study highlights the potential benefits of nutritious eating, it also underscores the complex interplay between diet, lifestyle, and socioeconomic status in healthy aging.​

Plant-Based Diets: A Lifeline for Cardiometabolic Health

A study presented at the American College of Cardiology's Annual Scientific Session reveals that individuals with cardiometabolic disorders—like obesity, diabetes, and heart disease—can significantly reduce mortality risks by adopting a healthy plant-based diet. Analyzing data from nearly 78,000 participants across the U.K., U.S., and China, researchers found a 17-24% lower risk of death from any cause, cardiovascular disease, or cancer among those adhering to plant-based eating. The key? More veggies, fruits, whole grains, legumes, tea, and coffee; less refined grains, sugary drinks, and animal products. ​

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EAT

Stamppot met Boerenkool (Kale Stamppot) with Turkey Sausage (6 Servings)

Dutch cuisine is hearty and simple, featuring bread, cheese, potatoes, and seasonal vegetables, with influences from colonial spices and a love for fried snacks. This isn't your average mashed potatoes and kale; we're elevating it with lean turkey sausage and a touch of nutmeg for warmth. It's a comforting, nutrient-dense meal perfect for a chilly evening.

Ingredients

• 1 kg (2.2 lbs) Russet potatoes, peeled and cubed

• 500g (1.1 lbs) fresh kale, washed and finely chopped (ribs removed)

• 400g (0.9 lbs) lean turkey sausage, sliced into 1-inch pieces

• 1 large onion, finely chopped

• 2 cloves garlic, minced

• 100ml (1/2 cup) low-sodium vegetable or chicken broth

• 2 tablespoons olive oil

• 1 tablespoon apple cider vinegar

• 1/2 teaspoon ground nutmeg

• 1/4 teaspoon black pepper

• Salt to taste

Recipe Steps

1. Prepare the Potatoes: Place the cubed potatoes in a large pot, cover with cold water, and add a pinch of salt. Bring to a boil, then reduce heat and simmer until tender, about 20-25 minutes. Drain the potatoes and mash them using a potato masher or ricer.  

2. Sauté the Aromatics: While the potatoes are cooking, heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.  

3. Cook the Kale and Sausage: Add the sliced turkey sausage to the skillet and cook until browned on all sides. Then add the finely chopped kale and cook until wilted, about 5-7 minutes.

4. Combine and Season: Add the cooked kale and sausage mixture to the mashed potatoes. Pour in the vegetable or chicken broth and apple cider vinegar. Stir well to combine. Season with nutmeg, black pepper, and salt to taste.

5. Mash and Serve: Continue to mash the mixture until it reaches your desired consistency. You can leave it slightly chunky or mash it until smooth. Serve hot.

Servings

• This recipe yields approximately 4-6 servings.

Nutritional Notes

• Using turkey sausage instead of traditional smoked sausage significantly reduces the fat content.

• Kale is a nutritional powerhouse, packed with vitamins, minerals, and antioxidants.

• By using low sodium broth, sodium intake is reduced.

• The apple cider vinegar helps add a nice tang, and also contributes to the previously mentioned benefits of helping to stabilize blood sugar.

WATCH

In this video, Dr. Jason Fung uncovers the #1 food that may be fueling cancer in your body, and it's likely something you're already eating. Learn how to protect your health and make informed choices about your diet. Discover the surprising connection between diet and cancer risk, and find out what simple changes can make a big difference in your long-term health. Don't miss this crucial health advice!

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