NEW turkey “Sloppy Joe” recipe topped with tzsaki sauce on a toasted bun! All this goodness is neutral on the Metabolism Miracle!

Sloppy Turkey and Veggie Sandwiches

Photo Credit: Scott Little

Sloppy Turkey and Veggie Sandwiches


  • 8 ounces uncooked ground turkey breast
  • 1 Tbls olive oil + olive oil for brushing on buns
  • 2 cups chopped fresh cremini or button mushrooms
  • ¾ cup chopped or 1 medium yellow or green sweet pepper
  • 1 medium chopped onion
  • 1 -14.5 ounce can diced tomatoes with basil, garlic, and oregano, undrained 
  • 1 tsp minced garlic
  • Parmesan cheese, grated
  • 4 Great Low Carb Bread Company burger buns, split and toasted  (
  • 1 recipe Tzsaki Sauce for dipping or on top of sloppy joe meat


  • In a large nonstick skillet, brown ground turkey meat using a wooden spoon or spatula to break up ground turkey as it cooks. Add salt, pepper as it browns
  • Remove cooked turkey from pan and place in a bowl.
  • Add one Tbls of olive oil to pan and heat for 30 seconds, then add chopped mushrooms, chopped sweet pepper, minced garlic, and chopped onion to pan and heat over medium heat until vegetables are tender
  • Add diced tomatoes and cook over medium-low heat for 15 minutes minutes to blend flavors, stirring occasionally.
  • Salt and pepper as desired.
  • Split buns and place open side- up on baking sheet. Brush open side of buns with olive oil and sprinkle with Parmesan cheese. Broil in oven until they are just golden, but still soft.
  • Place bun bottoms on serving plates.
  • Divide sloppy joe mixture onto bun bottoms. If desired, spoon some Tzsaki Sauce on sloppy joe.
8 servings.  2TBLS per serving


  • 8 ounces plain Greek yogurt
  • 1/2 cucumber, peeled, seeded, and grated
  • 1/2 clove garlic, minced
  • 2 tsp chopped fresh parsley
  • 1 tsp. chopped fresh mint
  • 1 tsp fresh lemon juice
  • salt and pepper to taste

2. Lay grated cucumber on a plate lined with paper towel; allow to drain 1 to 2 hours.

3.Combine the drained yogurt, cucumber, garlic, parsley, mint, lemon juice, salt, and pepper in a bowl. Refrigerate for at least 2 hours before serving.




I am a fan  of The Great Low Carb Bread Company’s product line.  Those of us who control our carbohydrate intake for weight loss and health reasons have a hard time when we don’t have access to bread, rolls, bagels, pizza crust, pasta, and other carbohydrate containing foods.  I live the Metabolism Miracle as my lifetime lifestyle.  It’s not a “diet” for me and many followers of MM.  By living this program, I stay at my desired weight, like how I look in my clothes, feel confident, take no medication for hypertension, high cholesterol, blood pressure, or diabetes!  If I had to live life without some form of bread or pasta….it would leave me feeling like I was missing something I enjoy for the rest of my life.

I have found that MANY so-called low carb breads and bread products are misrepresenting their ingredients and Nutrition Fact labels.  I can’t afford to eat misleading products as  I rely on my food choices and activity to keep me in the best possible health possible.

Take a few minutes and check out The Great Low Carb Bread Company at  Order some products and see what you think.  When they arrive at your door, you can freeze them for future use.  I think you will agree they make a low carb lifestyle more enjoyable!  Diane Kress.

Yes, Exercise Is Basically Magic

— Cardiologists review why it’s just so good for you and your patients.

by Rohin Francis, MBBS, Medlife Crisis September 9, 2021

Rohin Francis, MBBS and his fellow cardiology experts go deep on the benefits of exercise.

Following is a partial transcript of this video; note that errors are possible:

Rohin Francis, MBBS: Most medications on the market actually offer a fairly modest benefit and often come with a long list of side effects. Yet, there is one drug that is readily available and offers the following list of benefits. It increases your lifespan, increases your quality of life, and reduces your risk of heart disease, stroke, cancer, diabetes, high blood pressure.

It improves your mood, can be used to treat depression, and best of all it has barely any side effects. It’s absolutely free. Well you’ve probably heard this fairly glib comparison before because, of course, the “drug” in question is exercise.

But I think it is a useful way to truly illustrate how important exercise is. Along with the food you put in your body, there is nothing with a greater impact on your health, aside from maybe choosing what DNA to inherit, which I trust you all did in between incarnations. What’s that? Sorry that appears to be only in the Hindu and Buddhist expansion pack.

You already know that going to the gym makes you fitter, but how does it do this? Obviously, the cardiovascular benefit comes from posing in the mirror, with the weight loss clearly occurring when you post that sexy gym selfie on your Insta stories.

That’s just science, but how much do you really know about what’s taking place inside the body during that 5% of your gym session when you’re actually working out? Your heart rate goes up and you get a bit out of breath, but what else?

Millions of years of evolution have produced an incredibly sophisticated process with a multitude of changes that we’ll take a look at now and also what happens when those changes go wrong.

We refer to having an impaired heart as heart failure, a term that sometimes comes with emotional baggage or implies the wrong thing. The British Society for Heart Failure is kind of riffing on this with their Freedom From Failure, F Word campaign, not just challenging how we think of failure, but also helping educate about the symptoms of heart failure — namely fluid buildup, fatigue, and fighting for breath.

To find out more about exercise in the heart, I went to my old stomping ground of Royal Papworth Hospital in Cambridge, the site of many national, European, and world transplant firsts, and the biggest heart transplant center in the U.K., to meet some of my friends in the transplant team.

Hold on. I filmed this a little while ago, and I don’t want to have any continuity errors.

Patients whose hearts are severely impaired are referred to Papworth to see whether they are suitable for a heart transplant. They undergo various tests, including a cardiopulmonary exercise test or CPET. One such patient is Dale, who very kindly allowed me to film his CPET.

Steve Pettit is one of the consultant cardiologists here in Papworth Hospital and my ex-boss, who has very kindly organized along with his team for us to see a couple of specialized tests today. We are going to start with something called a cardiopulmonary exercise test.

Steve, what are the kinds of reasons that somebody would have a CPET test?

Steve Pettit, PhD: We can do cardiopulmonary exercise testing for a few different reasons. Sometimes we do it to try and figure out why it is that a particular patient is breathless when they exert themselves, whether it’s to do with a problem with the heart or a probably the lungs, or a problem somewhere else in the body. You can use it to try and figure out which organ system is to blame for a patient’s breathlessness.

But the main reason we are doing it today is different. We are doing it to try and see exactly what a patient we know who has heart failure is capable of doing, to try and determine what their peak exercise performance is, because that’s a really powerful maker of prognosis. It’s a really powerful marker of how that person will do in the weeks, the months, and the years following. It helps us when we’re thinking about whether certain types of treatment like having a heart transplant would be worthwhile.

Francis: The reason VO2 max is one of the numbers we pay particular attention to in heart failure is because it has a strong prognostic value. A VO2 max of greater than 20 translates as only a 5% 1-year mortality. But a VO2 max of less than 14 predicts an 80% 1-year mortality.

Pettit: I guess I can put it simply, that during a CPET you’re measuring the amount of oxygen in the system.

Francis: The toss-up we had was either film indoors, where we will have to be masked, or come outdoors where we are in the middle of a huge building site, which is the biomedical campus in Cambridge where there is all kinds of stuff happening.

Pettit: Simply we are measuring how much oxygen is going into the person and how much carbon dioxide is coming out of the person as they exercise. When the person reaches their limit, we are able to calculate something called the PvO2, which is a measure of essentially how much oxygen can they get from the environment and turn into work, turn into energy.

PvO2 is really a powerful marker of prognosis in patients with heart failure. You or me, I’d maybe expect us to have a PvO2 of somewhere between 30, 35, 40. People who are really elite athletes maybe that have a PvO2 of 50 or 60. Some of the sort of fittest ever human beings, 80 or 90.

But for patients with heart failure, we are looking for people with a PvO2 less than 12 to 14, depending on if they are beta-blocked. If it’s lower than that, then they’re running into trouble and we need to think about that.

Francis: A bit of trivia I found quite cool when I used to supervise these very transplant assessments is that patients are told to avoid fizzy drinks because the machine measures the amount of carbon dioxide someone produces as a surrogate for how hard their body is working as it’s the byproduct of respiration. If you have a stomach full of carbonated drink releasing carbon dioxide, it completely invalidates the measurement.

I know my PvO2. I tested it many years ago when I was much fitter and I refused to recheck it …

Francis: … because it will only have gone down. But it was 48 …

Pettit: 48?

Francis: … in Cambridge years ago.

Pettit: That is really good. That is good going.

Francis: But how about the athletes of the animal kingdom? Sort of what numbers would we get for them?

Pettit: There are husky sled dogs that have their PvO2s measured when they are working hard. They get a PvO2 around about 150, and apparently thoroughbred horses up to 190. Yeah, humans have got nothing to be proud about.

Francis: Humans are pathetic.

Francis: In cardiology, we tend to do most of our tests with the patient at rest, which is easier, but not that useful because most of our patients get symptoms when they exert themselves. By measuring heart rates and rhythm, blood pressure, the amount of oxygen going in, and carbon dioxide coming out, a massive information can be derived right down to the cellular level about what’s happening in the patient’s body.

Later in the video we’ll take a look at an exercise ultrasound of the heart as well. But you can also do invasive tests like right or left heart catheterization, where you have tubes actually inside the heart while someone is exercising.

(Watch the full video above for the full discussion.)

Rohin Francis, MBBS, is an interventional cardiologist, internal medicine doctor, and university researcher who makes science videos and bad jokes. Offbeat topics you won’t find elsewhere, enriched with a government-mandated dose of humor. Trained in Cambridge; now PhD-ing in London.

I Sliced a tomato and found it was full of sprouts! Gross! Would it have been safe to eat?

I Sliced a tomato and found it was full of sprouts! Gross! Would it have been safe to eat?

First, a little about tomatoes from  In case you were wondering, a tomato is a technically a fruit, because it’s seed-bearing and develops from the ovary of a flowering plant. (Botanically speaking, vegetables consist of other plant parts, like roots, leaves, and stems.) But when it comes to nutrition, tomatoes —along with seedy cucumbers and zucchini—are categorized as vegetables. That’s due in part to their lower carb and sugar contents: A medium tomato provides just 22 calories, and about 5 grams of total carb, with 3 as sugar and 1.5 as fiber. But this low-calorie, low-carb package is chock-full of nutrients, and has been linked to a variety of health benefits. Here are seven, along with some simple ways to incorporate more tomatoes into your everyday meals and snacks.

Tomatoes are a great source of vitamins

A single tomato can provide about 40% of the daily recommended minimum of vitamin C.   What’s more, tomatoes supply vitamin A, which supports immunity, vision, and skin health; vitamin K, which is good for your bones; and potassium, a key nutrient for heart function, muscle contractions, and maintaining a healthy blood pressure and fluid balance.

They protect heart health

Tomatoes contain an antioxidant called lycopene, which is responsible for their red color. Research suggests that in terms of heart health benefits, it’s more effective to eat tomatoes and tomato products than take lycopene supplements. Other studies have shown that higher blood levels of lycopene are tied to lower death rates for people with metabolic syndrome, a cluster of risk factors that raise the chances of developing heart disease, diabetes, and stroke.  

Improve your vision

Lycopene is also good for your eyes. And that’s not the only peeper-protective nutrient in tomatoes; they contain lutein and beta-carotene as well. According to research, those nutrients support vision and protect against cataracts and macular degeneration. 

Boost digestive health

The fluid and fiber in tomatoes may be helpful if you’re prone to constipation. (According to the USDA one large tomato contains 6 ounces of fluid, and 1.5 grams of fiber.) Just be aware that in some people, the acidity from cooked tomatoes may trigger or worsen acid reflux and indigestion.

Help with diabetes management

Tomatoes may be a protective food for people with type 2 diabetes. In one study, people with diabetes who supplemented with cooked tomatoes for 30 days experienced a decrease in lipid peroxidation, a chain reaction in which substances called free radicals attack fat, leading to damage that ups the risk of heart disease.  This is particularly important because diabetes doubles the risk of stroke and heart attack.

Protect against cancer

Observational studies have found links between the superstar compound lycopene and fewer incidences of prostate, ovarian, lung, and stomach cancers.

How to reap all the perks of tomatoes

You can incorporate tomatoes into your diet in several forms—fresh, dried, or as sauce, or salsa.  This also allows you to enjoy tomatoes year-round.

Add fresh tomatoes to omelets and salads, and serve them sliced, drizzled with balsamic and garnished with fresh basil, sea salt, and cracked black pepper. Dress fresh greens or steamed veggies with sundried tomato, pesto, or drizzle it over broiled fish. Toss spaghetti squash or beans with tomato sauce, or use it as a topping for sautéed green beans or potatoes. Add salsa to scrambled eggs or taco salad, or spoon onto cooked fish.

I’ve always promoted the health benefits of tomatoes.  In fact, I eat a fresh tomato (a neutral veggie on The Metabolism Miracle) every day. 

But today…..

The inside of the beautiful red tomato gave me pause.

Learn more about Diane Kress’ New York Times Bestseller, the Metabolism Miracle, and the program itself!****

If you have sliced open enough tomatoes, there is a chance that you have seen one with the seeds sprouting inside.  The sprouted seeds look strange, like small green and white worms.  Up until today, I’ve never seen the worm-like sprouts in my tomato

So, why do tomato seeds sprout inside a tomato?  Tomato seeds sprout inside a tomato due to a lack of the hormone abscisic acid.  This hormone normally keeps tomato seeds dormant until the time is right for them to sprout.  The seeds inside a tomato are more likely to sprout if the tomato was exposed to prolonged cold (more than a few days below 55 degrees Fahrenheit) and then left in a warm place.

Of course, there are other factors that will contribute to tomato seeds sprouting inside the tomato.  Let’s take a closer look at some of those factors.  Then we’ll get into how to prevent this strange phenomenon.

tomato seeds in tomato Tomato seeds will normally not sprout inside a tomato, due to the presence of abscisic acid (a plant hormone that suppresses seed germination).

  • Prolonged exposure to temperatures at or below 55 degrees Fahrenheit (12.8 degrees Celsius).  For example, when tomatoes experience cold weather in the early fall before harvest, or when they are shipped at cool temperatures to preserve them for grocery store shelves.
  • Overripe tomatoes.  For example, fruit left on the vine too long, left on grocery stores shelves too long, or left in your house too long.
  • Potassium deficiency.  For example, due to soil depletion during growth, or lack of fertilizer containing potassium (the K in NPK).
  • Too much nitrogen.  For example, over fertilization using either high-nitrogen fertilizers or “hot” manure containing lots of nitrogen.

In assessing whether you should eat a viviparous tomato, you’ll also want to do a close inspection for rot or mold — given the age of the tomato, they’re both more likely.

This tomato didn’t have any spots, fuzz or squishy tissue that would indicate microbial activity that would make it not so good to eat. I chose not to eat it because it literally grossed me out!  

*****Learn more about Diane Kress, ret. RD, CDE, Medical Nutrition Specialist and her NY Times Bestselling lifetime/lifestyle program: The Metabolism Miracle!


Diane Kress’ Award Winning Blog:

Social Media: Diane Kress @ Twitter, Facebook, LinkedIn, Tumblr, Pinterest

The inside of the beautiful red tomato gave me pause.

Learn more about Diane Kress’ New York Times Bestseller, the Metabolism Miracle, and the program itself!


Diane Kress’ Award Winning Blog:

Social Media: Diane Kress @ Twitter, Facebook, LinkedIn, Tumblr, Pinterest





Have you heard of EGCG? After this article, you’ll understand just how important it is! Green tea might be that “natural prevention and/or cure” we’ve been looking for.

My recent blog entries have focused on the tremendous benefits from flavonoids (helpful and healthful chemicals that are found naturally in some of out most colorful fruits and vegetables. Previous articles discussed blueberries (bioflavonoids) and the foods highest in bioflavonoids.

Today I want to discuss the myriad of benefits from drinking green tea. Green tea is chock full of healthy bioflavonoids.

It’s loaded with antioxidants that have many health benefits, which may include:

  • improved brain function
  • fat loss
  • protecting against cancer
  • lowering the risk of heart disease

There are even more potential health benefits!

Here are 10 possible health benefits of green tea.

1. Contains healthy bioactive compounds

Green tea is more than just a hydrating beverage.

Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.

Green tea contains a catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits.

These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.

EGCG is one of the most powerful compounds in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that gives green tea its medicinal properties .

Green tea also has small amounts of minerals that can benefit your health.

Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive amounts of fluoride .

That being said, even if you choose a lower quality brand, the benefits still outweigh any risk.


Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG. These antioxidants can have various beneficial effects on health.

2. May improve brain function

Green tea does more than just keep you alert, it may also help boost brain function.

The key active ingredient is caffeine, which is a known stimulant. 

It doesn’t contain as much as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine.

Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine .

Research has consistently shown that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory .

However, caffeine isn’t the only brain-boosting compound in green tea. It also contains amino acid L-theanine, which can cross the blood-brain barrier .

L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain .

Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function.

Because of the L-theanine and the small dose of caffeine, green tea may give you a much milder and different kind of buzz than coffee.

Many people report having more stable energy and being much more productive when they drink green tea, compared with coffee.


Green tea contains less caffeine than coffee but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.

3. Increases fat burning

If you look at the ingredients list for any fat burning supplement, chances are, green tea will be on there.

This is because, according to research, green tea can increase fat burning and boost metabolic rate.  

In one study involving 10 healthy men, taking green tea extract increased the number of calories burned by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17%, compared with those taking a placebo.

However, some studies on green tea don’t show any increase in metabolism, so the effects may depend on the individual and how the study was set up.

Caffeine may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy (16Trusted

Two separate review studies reported that caffeine may increase physical performance by approximately 11–12%.


Green tea may boost metabolic rate and increase fat burning in the short term, although not all studies agree.

4. Antioxidants may lower the risk of some cancers

Cancer is caused by uncontrolled growth of cells. It’s one of the world’s leading causes of death.

Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.

Green tea is an excellent source of powerful antioxidants.

Research has linked green tea compounds with a reduced risk of cancer, including the following studies:

  • Breast cancer. A comprehensive review of observational studies found that women who drank the most green tea had an approximately 20–30% lower risk of developing breast cancer, one of the most common cancers in women .
  • Prostate cancer. One study observed that men drinking green tea had a lower risk of advanced prostate cancer.
  • Colorectal cancer. An analysis of 29 studies showed that those drinking green tea were around 42% less likely to develop colorectal cancer .

Many observational studies indicate that green tea drinkers are less likely to develop several types of cancer, but more high quality research is needed to confirm these effects.


Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of various types of cancer.

5. May protect the brain from aging

Not only can green tea improve brain function in the short term, it may also protect your brain as you age.

Alzheimer’s disease is a common neurodegenerative disease and the most common cause of dementia in older adults (27).

Parkinson’s disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.

Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk of dementia


The bioactive compounds in green tea can have various protective effects on the brain. They may reduce the risk of dementia, a common neurodegenerative disorder in older adults.

6. May reduce bad breath

The catechins in green tea also have benefits for oral health.

Test-tube studies suggest that catechins can suppress the growth of bacteria, potentially lowering the risk of infections .

Streptococcus mutans is a common bacterium in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.

Studies indicate that the catechins in green tea can inhibit the growth of oral bacteria in the lab, but no evidence shows that drinking green tea has similar effects .

However, there’s some evidence that green tea may reduce bad breath .


The catechins in green tea may inhibit the growth of bacteria in the mouth, reducing the risk of bad breath.

7. May help prevent type 2 diabetes

The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans .

Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.

Studies show that green tea may improve insulin sensitivity and reduce blood glucose levels.  reduce blood sugar levels.

One study in Japanese individuals found that those who drank the most green tea had an approximately 42% lower risk of type 2 diabetes.

According to a review of 7 studies with a total of 286,701 individuals, tea drinkers had an 18% lower risk of diabetes


Some controlled studies show that green tea may cause mild reductions in blood sugar levels. It may also lower the risk of type 2 diabetes.

8. May help prevent cardiovascular disease

Studies show that green tea may improve some of the main risk factors for these diseases, which includes improving total cholesterol and LDL (bad) cholesterol levels

Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease

Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease


Green tea may lower total and LDL (bad) cholesterol, as well as protect the LDL particles from oxidation. Studies show that people who drink green tea have a lower risk of cardiovascular disease.

9. May help you lose weight

Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight.

Several studies show that green tea may help reduce body fat, especially in the abdominal area

One of these studies was a 12-week randomized controlled study involving 240 people with obesity.

In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat, compared with those in the control group).

However, some studies don’t show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect


Some studies show that green tea may lead to increased weight loss. It may be particularly effective at reducing the dangerous abdominal fat.

10. May help you live longer

Given that some compounds in green tea may help protect against cancer and heart disease, it makes sense that it could help you live longer.

In one study, researchers studied 40,530 Japanese adults over 11 years. Those who drank the most green tea — 5 or more cups per day — were significantly less likely to die during the study period

  • Death of all causes: 23% lower in women, 12% lower in men
  • Death from heart disease: 31% lower in women, 22% lower in men
  • Death from stroke: 42% lower in women, 35% lower in men


Studies show that people who drink green tea may live longer than those who don’t.

The bottom line

Green tea has a range of possible health benefits.

To help you feel better, lose weight, and lower your risk of chronic diseases, you may want to consider making green tea a regular part of your life.

Where is your Toothbrush???

Diabetes and Oral Health, especially for those with uncontrolled Met B.

Visit your dentist for regular checkups to prevent problems.

A healthy mouth is important for everyone, but high blood sugar can make it harder to keep your mouth healthy. If you have diabetes, learn how you can avoid oral health problems and keep a smile on your face.

Taking good care of your mouth is essential to general health and well-being—it even affects your self-esteem. Good oral health habits can help prevent pain and infections from tooth and gum disease.

If you have diabetes, taking care of your teeth is even more important. High blood glucose can weaken white blood cells. These are your body’s main way to fight infections that can occur in the mouth.

Keep that smile on your face, though! By managing your diabetes, you manage more than your blood sugar—you’re helping to prevent gum disease and other infections in your mouth.

More Than a Sweet Tooth

If the glucose level is high in your blood, it’s also high in your saliva. Bacteria in plaque, a sticky film, feeds on glucose. Some of this bacteria can cause tooth decay, cavities, and gum disease. If the tooth is not treated, it can also lead to tooth loss.

Gum disease can be more severe and take longer to heal if you have diabetes. If you have gum disease, your diabetes becomes harder to manage.

Long periods of elevated blood glucose enhances a “hardening” of small blood vessels. Gums are infiltrated with many small blood vessels. These tiny blood vessels should improve circulation to the gums to nourish the teeth. The more damaged these blood vessels become, the poorer the circulation to the gums/teeth. People with uncontrolled blood glucose often suffer from bleeding of sensitive gums, gum disease, and resultant tooth loss. Infections in the gums can spread infections in the body. Higher blood glucose feeds bacteria and makes it harder to kill infection. (Diane Kress)

Here’s a quick look at how diabetes can take its toll on your oral health:

  • You may have less saliva, causing your mouth to feel dry. (Dry mouth is also caused by certain medicines.)
  • Your gums may become inflamed and bleed often (signs of gum disease).
  • Infections in your mouth can take longer to heal.

Keep Your Mouth Healthy and Happy

Treating gum disease may be able to help lower your blood glucose over time.

Regular dental visits are important to prevent problems. Keep regular dental visits for professional cleanings, X-rays, and checkups. Ask your dentist how often you should have your teeth checked. Don’t Miss Your Visit

Keep regular dental visits for checkups and professional cleanings.

Here are a few more important tips:

  • Brush your teeth at least twice a day with fluoride toothpaste.
  • Floss your teeth at least once a day.
  • Tell your dentist if you have diabetes.
  • If your gums are red, swollen, or bleed easily, see your dentist. These may be signs of gum disease. Other signs include dry mouth, loose teeth, or mouth pain.
  • Quit Smoking. Smoking increases your risk of gum disease and can worsen your diabetes.

How to Disinfect Your Toothbrush Using Hydrogen Peroxide

encino pharmacy

Sanitize your toothbrush after each use

How do you put your toothbrush away after using it? If you’re like most people, you probably just rinse, shake, and put it in the medicine cabinet. Leave it in a toothbrush holder on your vanity…often next to the toilet. Stand your electric toothbrush to dry?

Did you know that moist places are a perfect home for bacteria? This means that the germs and bacteria you brushed away on your toothbrush stay there until you brush again. How do we keep our toothbrush from leftover or new bacteria? How to clean your toothbrush using hydrogen peroxide.

CDC: Steps to Disinfecting Your Toothbrush

  1. Buy 3% hydrogen peroxide (you can find it in any pharmacy or grocery store)
  2. Pour hydrogen peroxide into a container (enough to soak the toothbrush’s head)
  3. Leave your toothbrush in the hydrogen peroxide for at least 5 minutes
  4. Thoroughly rinse your toothbrush to get rid of the hydrogen peroxide taste
  5. Shake off any additional moisture
  6. Place your toothbrush in a dry spot, away from other toothbrushes and moisture
  7. Safely pour hydrogen peroxide down the sink
  8. Repeat once a week

Tips for Keeping Your Toothbrush Sanitized

  1. Don’t use a cover for your brush’s head (prevents your toothbrush from drying)
  2. Don’t put your toothbrush in a closed container
  3. Keep hydrogen peroxide away from the sun for longer shelf life
  4. Replace your toothbrush every 3 months

If you have a cold, be sure to do the steps every time you brush to ensure your sickness doesn’t last longer than it needs to.

From Diane Kress: I take extra care of my teeth and gums because I have had type 2 diabetes for the past 20+ years. I’ve been sanitizing my toothbrush for years (because it just made sense to me). I use a Sonicare toothbrush and Sensodyne toothpaste for sensitive gums to brush twice a day. I floss my teeth at least once/day. Each time I brush my teeth, I rinse my mouth with 3% hydrogen peroxide and use the rest of peroxide (in a paper dixie cup) to sanitize my toothbrush. I run my toothbrush in the peroxide for its 2 minute cycle. I don’t rinse the peroxide off. I promise it becomes a routine and is well worth the effort. I store my toothbrush in a bathroom cabinet covered with a paper Dixie cup until its next use.

Battle for the Soul of the Nation


For just a minute, turn off the “media” that replays in your head and find a clean, peaceful place in your mind to think…. for yourself.  The following is simply an observation of what is happening in the US and the World.  Ponder these events. 

  1.  Joe Biden was on vacation when the shit hit the fan in Afghanistan.
  • Afghanistan has been overtaken by the Taliban/Al Qaeda.  The US flag was lowered at the US embassy and the terrorists raised their flag.  The terrorists control a key Middle East country and are killing, raping, and torturing US citizens and Afghans who helped us during our 20 year stay in their country.  Our troops were abruptly yanked out of Afghanistan with no plan for removing our people, the Afghans who worked with the US, and the billions of dollars of military equipment that Taliban fighters will use to kill and torture.  Black Hawk helicopters,  tanks, our state-of-the-art technology, and mountains of artillery were left as the troops were forced to leave everything under Biden’s order.  20 years after the attack on US soil at the World Trade Center and the Pentagon, we are in a much worse position with terrorists and the rest of the world. 
  • There has been no screening of the people flooding onto our planes for escape from Afghanistan.  It looks like men makeup the majority people coming to the US.  Any men.  Unscreened men.  Perhaps the US is flying the Taliban and Al Queda right into “Biden and company’s” open arms.  Terrorists with a caliphate mission. Sharia law.  There is no plan to get all of the US citizens and allies out of Afghanistan.  We are deserting them.  Leaving them in Afghanistan to be tortured and die.  The administration sees no need to prioritize our citizens’ departure.
  • Today, Joe Biden’s interview with a TV reporter focused on getting the jab for the Covid epidemic.  “Let’s get the jab AND a third shot” is his message. He did not bring up the monumental crises going on in our country and in Afghanistan. 
  • At the same time we are flying everyone and anyone out of Afghanistan: not even prioritizing American citizens, our Southern border has been left wide open.  Millions of unknown people are entering the US, many with Covid and other diseases, many from countries around the world, many are criminals, sex traffickers, child traffickers, members of killing gangs, drug traffickers, terrorists, murderers, cartel members.  No one will account for these illegal aliens.  The US has no idea who they are, and these unknown and undocumented people are steadily infiltrating all 50 states.   The US will fly or bus these unknown people to any city in the US to drop them off.
  • Potentially deadly drugs are pouring into the US from foreign countries.  Deaths from illegal drugs leave thousands of dead bodies in the drug epidemic’s wake.  Fentanyl is entering into the US along with other drugs like crack, meth, cocaine, opioids.  Our people are dying … poisoned by drugs meant to kill them.
  • School children of all ages continue to be brain-washed in their public schools with CRT curriculum.  Public schools are training our children to be racists…to judge people based solely on the color of their skin.  White people are the target of public-school racism.  History is being re-written.  Math is considered racist.  Language is being censored.  Division of the country is in full swing.
  • People believe they are “changing their gender” from woman to man and man to woman.  They take hormones, have plastic surgery to alter their “tops” and bottoms” and believe they are no longer the gender they were born into. They identify by their chosen and manufactured gender. 
  • Election laws have been changed.  Some states use paper ballots, some use computers.  We can vote weeks before the actual election day and drop off our ballots into unsecured boxes.  Ballots are delivered to our homes without requesting that ballot.  In the past, our elections had their share of shady deals; dead people voting, people being paid to vote for a certain candidate, ballots found in dumpsters.  It’s so much worse now.  Election Day comes and goes without a final vote. We now wait days/weeks/months for election results.  It would only make sense to show proof of identification prior to casting a vote.  But ID is being contested! When the undocumented illegal aliens, terrorists, Taliban, Al Queda, and the walking dead show up to vote, they will be allowed to vote in our elections. 
  • The country’s elected government is spending trillions of dollars we do not have.  We have no vote about this uncontrolled spending.  As a result, Inflation is soaring. Unemployed individuals collect unemployment plus hundreds of dollars.  There is no good reason to return to your job when you will make more money staying home. They did not ask for this “help” from our government. Renters can squat in their rented homes without consequence.  They did not ask to live rent free, it just happened. People with children receive monthly deposits in their bank accounts.  They did not ask for this help.  But who in their right mind will turn down this extra cash? Government “help” is automatically happening as the American people are being eased into Socialism.
  • The world-wide pandemic began in a lab in China.  The US had been sending money to this lab for years.  Dr. Fauci directed funds to the Wuhan lab. They were working on “upgrading viruses” so they would spread easily and have the potential to kill those who acquired them.  The entire world is impacted, and the world has lost and continues to lose hundreds of thousands of people.  Our country was closed, crippling our people and our economy.  Our schools were closed; our children being robbed of their right to education.  Our businesses were closed; our churches were closed.  We could not visit our loved ones dying in the hospital.  We could not visit our elderly family members living/dying in nursing homes.  We could not attend major once- in- a- lifetime events, including funerals.  We could no longer gather.  We were advised to stay locked down in our homes and to report offenders. And we did.
  • A vaccine was developed in record speed.  From not knowing what the virus was, to developing the vaccine took less than 8 months.  (The quickest vaccine developed was for MUMPS and it took 4 years.  There was testing of this vaccine before it was injected in our arms).  The Covid-19 vaccine was released as Experimental and is still not approved by the FDA. Those receiving a Covid-19 vaccination must sign a waiver so they can never bring a law- suit against the US government or the pharmaceutical company responsible for the vaccine.  Even fully vaccinated, people can get the Covid-19 virus and pass it along to others.  There are now variants to the original virus.  We are being asked to mask and keep physical distance.  We are being forced to get vaccinated or potentially lose our employment, ability to travel, shop, enter a hospital, or go to college.  Some doctor’s offices will not see patients unless they have had the experimental jab.  Looks like hospitals will require proof of this experimental shot before people will be able to enter.  Those who are exercising their right to decide what is injected into their body are being ostracized; even though this jab does not provide immunity to Covid or stop the spread.
  • America is being censored.  Unless we support the government’s agenda, we are banished from social media and can be “cancelled” in our jobs.  If social media does not agree with our posts, they delete them.  If they delete you a few times, they will ban your voice forever.  The Taliban is allowed to post on Twitter while previous President is permanently banned.
  • Released from the government today: “The US government cannot provide safe passage to the airport.” Joe Biden has asked the Taliban to help our citizens with safe passage to the airport.  He is asking the Taliban to help; terrorists….who chant “Death to America.”

Yum…THIS Tuna Melt Recipe is NEUTRAL on The Metabolism Miracle!

 My previous article, “Is Canned Tuna Good for You?”, described how to choose the healthiest canned tuna.  Many people assume that albacore or fresh tuna are the very best choices; but these two types of tuna are higher in mercury content.  Ironically, light and skipjack canned tuna have the lowest mercury content and are less expensive than either albacore or fresh tuna.

 Tuna contains quality protein, minerals, omega-3 fatty acids, and is low in fat and calories.

One of the all-time favorite tuna recipes is an open- faced Tuna Melt.  If you are watching your daily carbohydrate grams, the recipe I’m providing is considered NEUTRAL in carb grams because of your choice of bread or bread products. 

I’m recommending bread, rolls, buns, bagels by The Great Low Carb Bread Company for your bread choice.  Made from the highest quality ingredients with valid Nutrition Facts based on real ingredients and delivered to your door.  You’ll want to pop your Great Low Carb Bread products in the freezer until ready to use.  No need to have bread every day, but GLCBC’s products will be there when you want them!  Safe for all lower carb programs.  See for all the breads and bread products that are neutral on The Metabolism Miracle.

The following recipe is for a quick and easy open-faced tuna melt.  When you make your tuna melt on bread products made by The Great Low Carb Bread Company (,  this recipe is NEUTRAL on The Metabolism Miracle lifestyle program.

You can split sub rolls, burger buns, hot dog rolls, even bagels or use 2 slices of any of their breads.  The tuna salad recipe is neutral and so is the bread product you choose! 

This recipe makes a tasty lunch or a quick, healthy dinner.  I like my tuna melt with a cup of homemade vegetable soup.

Easy Tuna Melt Recipe

This recipe has been adapted for a low- carb diet by Diane Kress, NY Times Bestselling author of The Metabolism Miracle and Diabetes Miracle.  Original recipe and picture from

Classic Tuna Melt is a warm, open-faced sandwich made with tuna salad and topped with tomato and melted cheese. The main ingredient is light or skipjack canned tuna packed in water. 

How to Make a Tuna Melt

To make the best tuna melt recipe, start by preparing the tuna salad! Simply mix the ingredients together (this part can be done ahead of time).  Remember, if the tuna salad is cold from the refrigerator, you may want to add extra time when baking

Easy Tuna Melts.  Makes 2 servings.


  • 1 tomato sliced
  • 2 Great Low Carb Bread Company’s burger buns, hot dog rolls, sub rolls, bagels, halved. (You will use one bun, bagel, or roll for each tuna melt.  Or,  4 slices of bread for two servings… 2  slices of bread per tuna melt.
  • 2 ounces sliced cheddar cheese

Tuna Salad

  • 6 ounces skipjack or light tuna in water, drained and chopped
  • 1 stalk celery finely diced
  • 1 green onion thinly sliced
  • ⅓ cup Hellman’s mayonnaise
  • 1/2 teaspoon Dijon mustard
  • ¼ tsp dried dill
  • ¼ tsp dried parsley
  • ½ teaspoon lemon juice
  • salt & pepper to taste


  • Preheat oven to 400°F.
  • Combine tuna salad ingredients in a small bowl and mix well.
  • If using a bun, roll, or bagel, cut in half and very lightly spray the in-side of the bun, roll, or bagel halves (or bread) with olive oil, and place cut -side up on a silicone mat lined baking sheet.
  •  Broil 2 minutes or until tops start to brown. Remove from the oven.
  • Divide the tuna mixture over the bun halves.
  • Top with tomato slices, sliced cheddar cheese
  • Bake at 350 for 10-15 minutes; until cheese is melted. Broil 1 minute if desired.

Tuna Melt Variations

A tuna melt is simple enough that you can play with ingredients and invent variations on the theme. Go ahead and get creative! Here are a few ideas:

  • American Classic:  Tuna fish salad, Great Low Carb Bread Company’s ( bread, American cheese, fresh tomato.
  • NY Deli: Tuna salad, Great Low Carb Bread Company’s ( “neutral” pumpernickel or any flavor bagel, dill pickle slabs, NY cheddar.
  • Californian: Tuna salad, avocado slices, slivered almonds, asiago cheese, Great Low Carb Bread Company’s whole grain bread @

These delicious sandwiches are NEUTRAL on all Steps of The Metabolism Miracle.

Follow Diane Kress’ Second Edition of The Metabolism Miracle. It will save your health and can prevent movement from uncontrolled Metabolism B to pre diabetes to type 2 diabetes. If you are already pre-diabetic or have type 2 diabetes, The Metabolism Miracle will control your blood glucose! YOU CAN CONTROL YOUR HEALTH DESTINY! Let’s GET SMART! Diane Kress


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Is Canned Tuna Good for You?

Canned tuna is a staple in many kitchens. It is protein-packed, inexpensive, and can last for several years in your pantry.

Despite these benefits, you may be wondering whether canned tuna is healthy and how much is safe to eat.

This article discusses the nutritional content of canned tuna, as well as the potential benefits and downsides of eating it.  From; Nov 6, 2020.

Canned tuna nutrition

Tuna has many varieties and it is an excellent source of high-quality protein while being naturally low in fat and calories.

Whether canned tuna is packed in oil or water affects its nutritional content. Due to it’s added oil, canned tuna packed in oil is higher in calories and fat than canned tuna packed in water

The following table compares key nutritional information between one ounce of three different types of tuna: fresh, canned in oil, and canned in water

Fresh tuna, bonelessCanned tuna, packed in oilCanned tuna, packed in water
Total fatless than 1 gram2 gramsless than 1 gram
Saturated fatless than 0.5 gramsless than 1 gramless than 0.5 grams
Omega-3sDHA: 25 mg
EPA: 3 mg
DHA: 29 mg
EPA: 8 mg
DHA: 56 mg
EPA: 8 mg
Cholesterol11 mg5 mg10 mg
Sodium13 mg118 mg70 mg
Protein7 grams8 grams6 grams

Overall, canned tuna tends to be higher in sodium than fresh. However, the number of calories and amounts of total fat and saturated fat depend on whether the tuna is packed in oil or water.

Canned tuna packed in water may be higher in docosahexaenoic acid (DHA).

DHA is a type of omega-3 fatty acid and is particularly important for brain and eye health.  DHA and EPA are components of fish oil. (Great information on choosing the best fish oil supplement  on

Additionally, both fresh and canned tuna are good sources of several essential vitamins and minerals, including vitamin D, selenium, and iodine

Benefits of canned tuna

-It is an inexpensive source of protein.

-It keeps for a long time. Some brands can last for 2–5 years in your pantry.

-If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein. Higher protein intake can increase feelings of fullness and reduced food cravings.

-Despite being low in fat, tuna packed in water is still considered a good source of omega-3 fatty acids,

Omega-3 essential fatty acids. These fatty acids are called ‘essential’ because they are vital to human health, but cannot be made by the body and must be obtained from food. Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health. Fish is considered an important source of these healthy fats in the diet. Eating canned tuna is an easy way to increase the omega-3s in your diet.

In addition to healthy fats, canned tuna is also a good source of several vitamins and minerals, especially vitamin D and selenium.

Finally, despite being canned, many brands of canned tuna are minimally processed, containing only tuna, water or oil, and salt. Some brands may also add seasonings or broth for extra flavor.

Potential downsides of eating tuna

The main concern when it comes to tuna is mercury content.  Mercury is a heavy metal that is often present in fish due to water contamination from industry.

Research has shown that high exposure to mercury can cause serious health problems in humans, including impairments to the central nervous system.

Because tuna eat other smaller fish that may already be contaminated with mercury, this metal may collect and concentrate in tuna. Thus, tuna tends to be higher in mercury than other types of fish like salmon, flounder, cod.

The amount of that may mercury present depends on the type of tuna.

In general, larger varieties of tuna, like bigeye and albacore, tend to be higher in mercury. On the other hand, smaller tuna fish, like light tuna and skipjack, are lower in mercury

As canned tuna typically contains younger and smaller types of tuna, including light and skipjack, it is typically lower in mercury than frozen or fresh tuna filets.

Pregnant or breastfeeding women

The FDA recommends that women who are pregnant or breastfeeding avoid fish high in mercury.

The FDA says it is safe for pregnant and breastfeeding women to eat lower mercury fish (such as canned tuna made from light or skipjack tuna).  It recommends a maximum of two to three 4-ounce servings per week.

Based on the evidence, I recommend that you purchase light or skipjack tuna.  I personally purchase “Wild Planet skipjack tuna”. 

Protection from Alzheimer’s Disease?

Foods high in flavonoids may lower risk of cognitive decline

A new study shows that people who eat a diet that includes at least half a serving per day of foods high in flavonoids like strawberries, oranges, peppers and apples may have a 20% lower risk of cognitive decline. The research is published in the July 28, 2021, online issue of Neurology the medical journal of the American Academy of Neurology. The study looked at several types of flavonoids, and found that flavones and anthocyanins may have the most protective effect.

Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. It is thought that having too few antioxidants may play a role in cognitive decline as you age.

There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older. Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline”

Walter Willett, MD, DrPH, Study Author, Harvard University in Boston, Mass

The study looked at 49,493 women with an average age of 48 and 27,842 men with an average age of 51 at the start of the study. Over 20 years of follow up, people completed several questionnaires about how often they ate various foods. Their intake of different types of flavonoids was calculated by multiplying the flavonoid content of each food by its frequency. Study participants evaluated their own cognitive abilities twice during the study, using questions like, “Do you have more trouble than usual remembering recent events?” and “Do you have more trouble than usual remembering a short list of items?” This assessment captures early memory problems when people’s memory has worsened enough for them to notice, but not necessarily enough to be detected on a screening test.

The people in the group that represented the highest 20% of flavonoid consumers, on average, had about 600 milligrams (mg) in their diets each day, compared to the people in the lowest 20% of flavonoid consumers, who had about 150 mg in their diets each day. Strawberries, for example, have about 180 mg of flavonoids per 100 gram serving, while apples have about 113.

After adjusting for factors like age and total caloric intake, people who consumed more flavonoids in their diets reported lower risk of cognitive decline. The group of highest flavonoid consumers had 20% less risk of self-reported cognitive decline than the people in the lowest group.

Researchers also looked at individual flavonoids. Flavones, found in some spices and yellow or orange fruits and vegetables, had the strongest protective qualities, and were associated with a 38% reduction in risk of cognitive decline, which is the equivalent of being three to four years younger in age. Peppers have about 5 mg of flavones per 100 gram serving. Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24% reduced risk of cognitive decline. Blueberries have about 164 mg of anthocyanins per 100 gram serving.

“The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” Willett said. “While it is possible other phytochemicals are at work here, a colorful diet rich in flavonoids–and specifically flavones and anthocyanins–seems to be a good bet for promoting long-term brain health. And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago, or if they started incorporating them more recently.”

A limitation of the study is that participants reported on their diets and may not recall perfectly what they ate or how much.


American Academy of Neurology


although FLAVONOIDS Sound like they are FROM OUTER SPACE , they are found in everyday foods! focus on them to protect your health.

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The best way to obtain all six types of flavonoids is to consume a variety of fruits and vegetables. Many plant-based foods and beverages like tea and wine contain flavonoids. Numerous studies have shown the many benefits of these phytonutrients. Researchers have found that eating a diet rich in flavonoids reduces the risks of cardiovascular diseasediabetes, and some cancers.

Why You Need Flavonoids

A diet rich in plant foods benefits the body in many ways. Phytonutrients like flavonoids have beneficial anti-inflammatory effects and they protect your cells from oxidative damage that can lead to disease. These dietary antioxidants can prevent the development of cardiovascular disease, diabetes, cancer, and cognitive diseases like Alzheimer’s and dementia.

Cancer Prevention

A published review of all flavonoid studies over eleven years concluded that a diet rich in flavonoids leads to a reduced risk of several different cancers. These studies indicate the antioxidant activity of flavonoids protect against breastprostate, and colorectal cancers.

It’s important to note that these studies suggest that different flavonoids have a protective effect against specific cancer types. For example, anthocyanidins decrease lung cancer risk, while flavonols reduce the risk of prostate cancer. Therefore, it’s best to consume various plant food sources to obtain different flavonoid subtypes. 

Management of Chronic Pain and Inflammation

Another medical review evaluated the anti-inflammatory and pain-relieving properties of flavonoids, as demonstrated in several studies. Studies have shown that flavonoids reduce the cellular response to pain. Researchers believe flavonoids could be used medicinally to manage chronic pain and treat inflammatory diseases.

Treatment for Viral Infections

Flavonoids have proven antibacterial and antiviral effects. Numerous laboratory studies have shown that certain flavonoids prevent cell replication of H1N1 flu, HIV, SARS, and RSV viruses. Further research is needed to determine how flavonoids work in the body against viruses, and whether they could be an effective preventative measure.

Foods With Flavonoids

Many plant foods are rich in flavonoids, therefore, increasing fruits and vegetables in your diet is the easiest way to obtain them. These 10 foods are some of the best sources of dietary flavonoids available:

Berries (On the Metabolism Miracle program, 1/3 cup of berries = 5 gram Counter Carb. 1 cup berries = 11-20 gram Counter Carb.)
All berries contain flavonoids, but certain varieties are more potent than others.  Blackberries are particularly powerful and include all six types of flavonoids. Blueberries, cherries, and raspberries also contain all flavonoids. Strawberries have moderate amounts of anthocyanidins.

Red Cabbage (Neutral on The Metabolism Miracle)
Another great dietary source of anthocyanidins is red cabbage. Anthocyanidins, in particular, have been studied for their protective effects against cancer, cardiovascular disease, diabetes, and age-related cognitive disorders.

Onions (Neutral on The Metabolism Miracle)
Onions form the basis for a multitude of cuisines, and it’s no wonder why. This humble vegetable is a powerhouse of nutrients and adds flavor to any dish. Onions are a great source of flavonols, which can reduce the risk of prostate cancer. 

Kale (Neutral on The Metabolism Miracle program)
Another great source of flavonols is kale. Kale leaves make an excellent base for salads and can be added to soups and stews to boost their nutritional value. If you don’t care for the taste, add kale in smoothies and protein shakes to hide the taste.

Parsley (Neutral on the Metabolism Miracle program)
Parsley provides more flavonols in the American diet than any other food. Parsley contains over 130 milligrams of flavonols per gram. Add it to soups and sauces, or sprinkle over dishes before serving.

Tea (Neutral on the Metabolism Miracle program)
The easiest way to add flavonoids to your diet is to drink tea. Green, oolong, and black teas all contain high levels of flavanols, which have been studied for their benefits to cardiovascular and cognitive health.

Red Wine (with physician approval, 5 ounces is neutral on The Metabolism Miracle).
Another great source of flavanols is red wine. Red wine in moderation has multiple health benefits, especially with lowering risks of cardiovascular disease.

Dark Chocolate (Check Nutrition Fact Label: 6 grams net carb or less is a 5 gram Counter Carb on the Metabolism Miracle).
Chocolate and cocoa are both high in flavanols. Cocoa, in particular, has been studied for its cognitive-boosting properties and its protective effect on the cardiovascular system.

Citrus Fruits
Citrus fruits like oranges, grapefruit, tangerines, lemons, and limes contain flavanones. You can squeeze fresh lemon or lime juice into ice water to add nutritional value.

Soybeans (Neutral on the Metabolism Miracle)
Soybeans come in a variety of different forms and are the best source of isoflavones. Eating edamame, tofu, tempeh, and soy sauce are great ways to increase isoflavones in your diet. Isoflavones have been studied for their protective effects against reproductive cancers like breast, ovarian, prostate, and testicular cancer.

From Diane Kress: Uncontrolled Metabolism B increases the risk of developing diabetes, obesity, decreasing immunity, increasing risk of certain cancers, vascular disease, liver disease, pancreatitis, hypertension, and more. Focus on having beautifully colored fruits and veggies high in flavonoids on a daily basis! Many are actually NEUTRAL on The Metabolism Miracle program!

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