An Ounce Of Prevention Is Worth A Pound Of Cure!

Archive for May, 2012

A Simple, Safe & Effective Fat-Burnin​g Program!

You  Can Achieve A Leaner, Healthier Body This Summer  

A diet rich in soy and whey protein, found in ...

A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

It’s Easier Than You Think!

Follow These Basic Nutritional Guidelines To Support Efficient,

Safe and Effective Fat Metabolism

 

 1. Eat Fatty Fish As Often As Possible… 

Omega-3 fatty acids present in fish oil are known to promote fat loss. Examples of oily fish rich in Omega 3 fatty acids include: salmon, halibut, trout, mackerel, as well as sardines, herring and anchovies. Fish-oil supplements containing Omega-3 fatty acids are also highly beneficial. For the impressive fat-burning results, take 1000 mg to 2000 mg of Omega-3 fish oil supplements at each meal… breakfast, lunch and dinner.

2. Eat Whole Grains For  Your Carb Intake… 

When you want to consume carbohydrates, be sure to choose slow-digesting whole grains including: brown rice, oatmeal, and whole-wheat bread to keep insulin levels low and at steady levels;  The objective is to prevent insulin spikes from stopping fat burning (metabolism) and preventing increased fat storage.

A study conducted by researcher scientists at Pennsylvania State University found that men or women following a low-calorie diet with carbohydrates coming only from whole grains lost significantly more abdominal fat than those following a low-calorie diet with carbohydrates from typical refined sources.

3. Eat Beneficial Fruits,   Especially Grapefruit… 

A study from the Scripps Clinic (San Diego) reported that men who ate fresh grapefruit or drank at least 8 ounces of grapefruit juice three times a day lost an average of 4 pounds in only three months, even without changing their diet.

Grapefruit’s ability to lower insulin levels, thus limiting fat storage is highly beneficial in the battle of the bulge. Experts suggest regularly including fresh grapefruit or pure-squeezed grapefruit juice to your dietary regimen.

4. Eggs Are Highly Beneficial Too…

Eggs are packed with high-quality protein and have been shown to promote muscle strength and mass. Research shows that people consuming eggs for breakfast  actually eat fewer calories throughout the day, while also losing significantly more body fat.

Eat eggs for breakfast daily, either scrambling three whole eggs or three or more egg whites, using olive oil instead of butter.

5. Eat Specific Fats…

Certain fats (especially Omega-3s, Omega 6’s) do not lead to fat gain and can  actually help promote efficient fat loss.

Keep fat intake at 30% of total daily calories by choosing healthy fatty fish such as salmon, sardines, cod or trout, as well as other healthy fat sources such as olive oil, peanut butter, almonds and walnuts.

Although it appears contradictory, eating specific fat to lose fat is one of the keys to long-term success. You can actually improve fat loss when compared with people following a low-fat diet.

 

6. Dairy and Milk Are Beneficial

In The Right Amounts Too…  Dairy products are rich sources of calcium, which can help stimulate fat loss, especially around the crucial abdominal areas.

This natural fat-reducing effect is believed to be due to the fact that calcium regulates the hormone calcitriol. Since calcitrol causes the body to produce fat and inhibit fat burning, it’s essential to minimize its actions.   When calcium levels are adequate, calcitriol and fat production are suppressed while fat metabolism is enhanced. Including low-fat cottage cheese, low-fat milk and plain yogurt to your diet are deliciously satisfying ways to increase healthy protein intake and assist fat loss.

7. High Protein Intake Also Improves Fat Loss…

A high-protein diet not only promotes muscle growth (hypertrophy) but also enhances your desired fat loss. Research scientists at Skidmore College found that men who regularly followed a sensible high-protein diet of legumes, fish and poultry (40% of total daily calories from protein) for eight weeks lost more body fat than those following a low-fat, high-carb diet.

One reason nutrition researchers believe consuming more protein works so well is because it boosts the body’s own peptide YY levels, a naturally-occurring hormone that has the ability to decrease hunger pangs.

8. Increase Whey Protein For Achieving Lean Muscle…

Consuming whey protein as a between meal snack is a great way to enhance lean muscle growth and also boost fat loss. U.K. researchers found that when subjects consumed whey protein (as a supplement or shake) 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake before approaching the buffet.

Researchers reported that this beneficial effect was due to whey protein’s unique ability to boost levels of the hunger diminishing hormones known as cholecystokinin and glucagonlike peptide-1.

9.  Soy Protein Is Also Beneficial To Fighting Fat…

Soy protein is a proven fat burner.  In fact, a University of Alabama study found that men drinking 20 grams of soy protein daily for three months lost a significant amount of abdominal fat.

The beneficial effect of soy is believed to be due to it’s ability to decrease hunger levels and help keep those “tempting” hunger pangs in check..

10. Choose Organic Foods     Whenever You Can…

Many nutritional healthcare and dietary experts believe organic vegetables, fruit, beef, poultry and dairy are worth the extra cost.  U.K. research shows that organic milk contains nearly 70% more omega-3 fatty acids than regular milk;  A study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows who ate grain.

It’s well-established that omega-3s and CLA can both assist fat loss as well as helping to gain muscle. It makes good health sense to choose organic cheese, cottage cheese, milk, and yogurt as well as organic poultry and grass-fed beef whenever possible.

11. Include An Apple (or more) Every Day… Apples are a satisfying, slow-digesting carbohydrate source with naturally-occurring, protective antioxidants.  Apple-derived compounds (known as apple polyphenols)  have been found to promote muscle strength, endurance and critical fat loss around the abs.

Apple polyphenols improve the body’s own ability to burn fat while limiting fat production and storage. The boost in endurance and strength is very beneficial as well, enabling longer and more effective physical training with improved performance.

An apple typically provides about 200 mg of apple polyphenols along with about 30 grams of energy-boosting carbohydrates.

12. Certain Nuts Are Beneficial Too…

A study from Loma Linda University, California reported that people following a low-calorie, higher-fat diet (40% of total calories from fat) with the majority of fat coming from almonds, lost significantly more body fat and abdominal fat in a 24 week period than those consuming the same amount of calories, but with more carbohydrates and less fat.

Go Nuts!  Be sure to include healthy nuts  as almonds, Brazil nuts, macadamia nuts, and walnuts in your regular diet.

13. Green Tea Is Especially Valuable…

Epigal-locatechin gallate (EGCG) a natural ingredient in green tea inhibits the enzyme that normally breaks down the neuro-hormone known as norepinephrine.  Norepinephrine  helps keep the metabolic rate elevated; That’s why preventing its breakdown helps  burn more calories throughout the day.

Drinking green tea is a healthy way to keep properly hydrated during workouts. According to a new study in the Journal of Nutrition, people drinking green tea while exercising lost significantly more abdominal fat than those drinking other beverages.

14. Boost Green Tea’s EGCG Levels with Green Tea Extract Supplements…    

The majority of studies demonstrating the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed better than the EGCG from the tea.

Consider taking green tea extract supplements in the morning and afternoon before meals.

15. Get Energized With Caffeine And Green Tea Beverages…

Some energy-type drinks have been shown to boost fat loss. Recently, University of Oklahoma researchers reported that when 60 male and female subjects consumed a diet energy drink containing 200mg of caffeine and 250mg of EGCG from green tea extract for 28 days, they lost more than a pound of body fat, even without changing their diets or exercise habits.

Combined with proper daily exercise and these fat-metabolizing dietary recommendations, the results will be even better!

16. Black Tea Is Beneficial Too…

Green, oolong, and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn either brown or black.

Oolong tea has been shown to enhance metabolic rate due to its high level of polyphenols as well as EGCG. Black tea is also a beneficial aid to fat loss; Researchers from University College London found that drinking black tea regularly can reduce levels of cortisol, a stress hormone that encourages fat storage particularly around the midsection.

17. You Can Also Boost Metabolic Rate

By Drinking Cold Water…  Researchers in Germany have shown that drinking about 2 glasses of cold water can temporarily boost metabolic rate by about 30%.

This beneficial effect appears to be primarily due to an increase in norepinephrine in the body, stimulated by regular intake of cold water.  Healthcare experts often advise people to drink a large glass of cold water upon waking in the morning, because it gets your metabolism shifting out of the restful “slumber” state it’s been locked into overnight.

18. Stay Away From Artificial Sweeteners…

Although artificially sweetened drinks are calorie free, drinking too many can actually hinder fat loss. Popular beverages such as diet soda contain chemicals and artificial sweeteners which interfere with the brain’s ability to regulate calorie intake. The result causes a person to feel hungrier than normal, and ultimately eating more total calories.

Continued research suggests that the sweet taste of these drinks can increase the release of insulin, which can hinder fat burning and increase fat storage. Do your body and mind a big favor… Drink unsweetened beverages.

19. Add Some Avocados To Your Regular Diet Too…

Avocados are naturally-rich with healthier monounsaturated fat, which isn’t usually stored as body fat. They also contain a key compound called mannoheptulose, a sugar that curbs insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss.

By simply adding a quarter or a half of an avocado to salads and sandwiches, the body’s fat metabolism efficiency is greatly improved.

20. Crank Up Calorie Burning   With Healthy Chili Peppers…  

Hot peppers contain the active ingredient capsaicin;  This naturally-occurring chemical from peppers has been shown to promote calorie burning at rest, as well as helping to reduce hunger and food intake.

Its effects are even more effective when combined with caffeine. Research shows that the capsicasin and caffeine can significantly boost fat burning during exercise.

Try adding crushed red pepper, tasty chili peppers or hot pepper sauce to meals to burn off extra calories and fat.

Botanically, most cultivated peppers today are Capsicum annuum (most common), also “C. frutescens” (tabasco), “C. chinense” (habanero) or a combination of different species.

If you have difficulty eating the heat-generating peppers, consider taking a Cayenne supplement that contains capsaicin instead.

Start This Fat-Burning Dietary Regimen Today and You’ll Be Pleased With The Results In Just A Few Months!  

 

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

 

 

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Conjugated Linoleic Acid (CLA) Beneficial For Crohn’s Disease

 

The Nutritional Immunology and Molecular Medicine Laboratory (NIMML) research team at Virginia Tech has discovered important new information on the efficacy of Conjugated Linoleic Acid (CLA) in treating Crohn’s disease, a form of inflammatory bowel disease (IBD).

CLA is a naturally occurring acid found in meat and dairy products known for its anti-cancer and immune modulatory properties.

In collaboration with the Division of Gastro-enterology and Hepathology at University of North Carolina School of Medicine and the Wake Forest Medical Center, researchers found that Crohn’s patients who took supple-mentary CLA showed noticeable improvement.   “In our recent open label study of CLA as a supplement in study subjects with mild to moderate CD there was a marked improvement in disease activity and quality of life in 50% of the subjects. CLA was well tolerated by all of the study subjects. These findings are very encouraging and will need to be verified in a randomized controlled trial,” said a research team specializing in Gastroenterology from the University of North Carolina at Chapel Hill.

The two main manifestations of IBD Crohn’s and ulcerative colitis afflict over 1.4 million people in the United States. Symptoms include abdominal cramping,fever, fatigue, loss of appetite, skin and mouth ulcers, and diarrhea or constipation. In addition, the risk of developing colorectal cancer increases by about one percent yearly in IBD patients.

Currently, there is no cure for Crohn’s disease and the exact causes of it aren’t fully understood.

CLA supplementation provides those with mild to moderate IBD an effective nutrient-based treatment without the unwanted side effects of many synthetic drugs. “Furthermore, we have demonstrated that probiotic bacteria can produce CLA locally and suppress colitis. Therefore, CLA can be administered directly in capsules or indirectly through CLA-producing probiotic bacteria,” said the researchers.

NIMML strives to develop safer and more effective therapies for human chronic inflam-matory diseases from Nature’s own medicine cabinet. To achieve this, NIMML uses advanced computational modeling in addition to mechanistic and clinical experimentation.

“The validation of the anti-inflammatory actions of CLA in the gut is in line with our goal because CLA is a natural fatty acid found in grass-fed animal products: milk, butter, cheese, and meat with fat intact. Other good sources of CLA include Evening Primrose Oil, Safflower Oil and Flaxseed Oil.

CLA is a naturally-derived anti-inflammatory compound with  therapeutic and prophylactic potential.

These findings, reported in the most recent edition of Clinical Nutrition, were awarded the American College of Gastroenterology Presidential Poster of distinction for human clinical trials.

Story Source: Virginia Tech, Tech (2012, March 19) “Novel therapy discovered for Crohn’s disease”

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Brown Fat Burns Calories In Adults

Study Examines How Brown Fat Burns Calories in Adults  

 

Tecido adiposo multilocular brown adipose tissue

Tecido adiposo multilocular brown adipose tissue (Photo credit: Wikipedia)

Brown adipose tissue (often known as brown fat) is a specialized tissue that burns calories to generate body heat in newborn humans.

Recently, adult humans have also been found to possess brown fat. This fact is of great interest to researchers seeking to combat the obesity epidemic. Their objective is to  develop ways to increase the amount of brown fat a person has that person will become slimmer.

 

One concern is it has never actually been shown definitively that brown fat in adult humans can burn energy. Now however, a team of researchers at the Université de Sherbrooke, Sherbrooke, Quebec; and Université Laval, Quebec City, Quebec has provided this evidence, showing that when healthy adult men are exposed to cold their brown fat burns energy to generate body heat. Interestingly, it did not burn energy at warm temperatures.

 

The research appears in the Journal of Clinical Investigation. Researchers from Stockholm University in Sweden believe the data have significant implications for the current human obesity epidemic.

 

Most important, is finding a way to make sure that the brown fat is active and burns calories.

 

Story Source:

Journal of Clinical Investigation.

 

Journal References:

“Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans.”

Journal of Clinical Investigation, 2012;

 

“Yes, even human brown fat is on fire!”

Journal of Clinical Investigation, 2012;

 

Journal of Clinical Investigation (2012, January)

“Brown fat burns calories in adult humans”   This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

 

Obstructiv​e Sleep Apnea Affects Health and Often Indicates Metabolic Syndrome

Obstructive Sleep Apnea and Metabolic Syndrome…                   

The-technology-of-sleep-or Fighting Sleep Apnea

The-technology-of-sleep-or Fighting Sleep Apnea (Photo credit: larryosan)

Obstructive sleep apnea (OSA) is the most common type of sleep apnea is caused by obstruction of the upper airway. It is characterized by repetitive pauses in breathing during sleep, despite the effort to breathe; It’s usually associated with a reduction in blood oxygen saturation. These pauses in breathing are called apneas (meaning “without breath”) and typically last 20 to 40 seconds.

A person with OSA is rarely aware of having difficulty breathing, even upon awakening. It is recognized as a problem by others witnessing the individual during episodes or is suspected because of its effects on the body (sequelae). OSA is commonly accompanied with snoring.

Metabolic Syndrome is a combination of medical disorders such as increased blood pressure, elevated insulin levels, excess body fat around the waist or abnormal cholesterol levels that occur together increases the risk of developing cardiovascular disease and diabetes. It affects one in five people, and prevalence increases with age. Some studies estimate the prevalence in the USA to be up to 25% of the population.

A study was undertaken to evaluate the prevalence of obesity, hypertension, diabetes mellitus, and hyperlipidemia in people with obstructive sleep apnea(OSA). Two hundred thirty-four patients  (average age = 54 years) who tested positive for obstructive sleep apnea were compared to a control group.

Patients with OSA had a body mass indexon average of 36 and the control group had a body mass index on average of 29. Thirty-one percent (31%) of patients with OSA had hyperlipidemia, 59 percent (59%) were diabetics and 86 percent (86%) had hypertension. Patients with OSA had significant levels of day time sleepiness, lack of concentration, changes in mood, morning headache, and dry mouth. Eighty percent (80%) of the patients experienced non-restorative sleep, awakening with choking, nocturnal dyspnea, insomnia, nocturia and diaphoresis.

In conclusion, patients with OSA were almost three times more at risk for obesity, hypertension, diabetes mellitus, and hyperlipidemia in comparison to the control group.

Source: Sleep and Breathing “Correlation of clinical profiles with obstructive sleep apnea and metabolic syndrome.” Sleep Breath. January, 2011.

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Red Meat Consumptio​n Linked to Increased Risk of Cardio Disease and Cancer

FROM RED MEAT TO ASH-A FOUR WEEK LABORATORY PR...

FROM RED MEAT TO ASH-A FOUR WEEK LABORATORY PROCEDURE FOR MEASURING GAMMA RADIATION AT EPA'S LAS VEGAS NATIONAL... - NARA - 548867 (Photo credit: Wikipedia)

In a new study from Harvard School of Public Health (HSPH) researchers have found that red meat consumption is associated with an increased risk of total, cardiovascular and cancer mortality. 

The results also confirmed that substituting other healthy protein sources, such as fish, poultry, nuts, and legumes was associated with a lower risk of mortality.

The study was published online in the Archives of Internal Medicine.

“Our study adds more evidence to the health risks of eating high amounts of red meat, which has been associated with type 2 diabetes, coronary heart disease, stroke, and certain cancers in other studies,” said researchers from  the Department of Nutrition at HSPH.

The research scientists from the department of nutrition and epidemiology at HSPH, and colleagues, prospectively observed 37,698 men from the “Health Professionals Follow-up Study” for up to 22 years and 83,644 women in the “Nurses’ Health Study” for up to 28 years who were free of cardiovascular disease (CVD) and cancer at base-line. Diets were assessed through questionnaires every four years.

A combined 23,926 deaths were documented in the two studies of which 5,910 were from CVD and 9,464 from cancer. Regular consumption of red meat, (Most especially processed red meat) was associated with increased mortality risk.

One daily serving of unprocessed red meat (about the size of a hamburger or small 8 oz steak) was associated with a 13% increased risk of mortality, and one daily serving of processed red meat (one hot dog or two slices of bacon) was associated with a 20% increased risk.

For cardiovascular mortality, the corresponding increases in risk were 18% and 21% while it was 10% and 16% for cancer mortality. The analytical reports took into account chronic disease risk factors such as age, body mass index, physical activity, family history of heart disease, or major cancers.

Red meat, particularly processed meats, contains ingredients that are linked to increased risk of chronic diseases, such as cardiovascular disease and cancer. These include heme iron, saturated fat, sodium, nitrites, and certain carcinogens that are formed during cooking.

Replacing one serving of total red meat with one serving of a healthy protein source was associated with a lower mortality risk: 7% for fish, 14% for poultry, 19% for nuts, 10% for legumes, 10% for low-fat dairy products, and 14% for whole grains.

The researchers estimated that 9.3% of deaths in men and 7.6% in women could have been prevented at the end of the follow-up if all the participants had consumed less than 0.5 servings per day of red meat.

“This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death,” said the researchers.

Substituting Other Healthy Protein Sources Including: Fish, Poultry, Nuts and Legumes Was Associated With Lower Risk of Mortality

The researchers confirmed… “On the other hand, choosing more healthful sources of protein in place of red meat can confer significant health benefits by reducing chronic disease morbidity and mortality.”

Support for the study was provided by the National Heart, Lung, and Blood Institute and the National Cancer Institute.

Source: Harvard School of Public Health

References: “Red Meat Consumption and Mortality,”  Archives of Internal Medicine, online March 12, 2012

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Poison Control Center: Wide Margin Of Safety Confirmed For Supplement​s

Poison Control Centers’ New Data Implies Supplements are SafeMulti-Vitamin Alive

New data has been released regarding the 28th Annual Report of the American Association of Poison Control Centers.

The report, which is a collection of data from 2010 that was reported through the Poison Control Centers’ National Poison Data System (NPDS), shows that there is a “wide margin of safety for dietary supplements.”

The study from the National Institute of Health, Office of Dietary supplements with  approx 20,000 participants showed that about 50 percent of Americans use supplements, and about 20 percent of the participating adults are taking a health supplement with at least one botanical.

The results of the study were published in the Journal of Nutrition.

The Poison Control Center has kept detailed records and statistics on the reports of poisonings for every kind of substance, which includes dietary supplements.

In 2007, the Poison Control Center reported no deaths associated with multiple vitamins, B vitamins or from vitamins A, C, D or E. It also reported that there were no deaths from any of these vitamin supplements or any other vitamin in 2010.

“The results from the 28th Annual Report of the American Association of Poison Control Centers, is a welcomed response to some of the negative press on supplements recently,” industry leaders said. “This news is both positive and reassuring of our efforts to help people become healthier.” and added “Although this report shows the overall safety of the dietary supplement industry as a whole, it is very important to try to take these results in context.”

For more information, visit www.nih.gov.

 

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

Good Cholestero​l Benefits From Soy: New Study

Study Supports Soy Cholesterol Benefits…                                    

Soybean seeds

Soybean seeds (Photo credit: IITA Image Library)

Despite past evidence suggesting that eating soy might only lower cholesterol in those whose bodies are able to convert it to an estrogen-like compound called equol, a new study shows soy might benefit a wider range of people.

Canadian researchers discovered that a diet high in soy isoflavones lowered  “bad” cholesterol ( LDL ) about equally in people who were considered equol producers and in those who were not. The equol producers, however, maintained their previous levels of “good” HDL cholesterol, while the non-producers’ HDL levels also dropped.

Nutrition researchers at the University of Toronto in Canada used three previous studies to test whether the ability to produce equol from soy products was linked to changes in cholesterol.

The researchers analyzed data on 85 people who participated in one of the three studies. In each of the studies the participants ate between 30 grams and 52 grams of soy foods including: tofu burgers or tofu hot dogs every day over four weeks.

Before they started eating the soy, both equol and non-equol producers had LDL cholesterol in the range that would be considered high according to the American Heart Association (AHA). Their HDL cholesterol was also considered low.

For LDL cholesterol, the AHA says a reading between 160 milligrams per deciliter (mg/dL) and 189 mg/dL is high, while HDL cholesterol below 60 mg/dL is considered low and not protective against heart disease.

After the study, the 33 equol producers’ HDL stayed about the same, while the non-equol producers’ dropped from about 48 mg/dL to about 46 mg/dL.

As for their LDL cholesterol, the equol producers’ fell from about 169 mg/dL to about 152 mg/dL. The non-equol producers’ fell from about 174 mg/dL to about 153 mg/dL.

The LDL reductions are large, the researchers reported in the American Journal of Clinical Nutrition, although that was likely because one of the three studies looked at weight reduction, and that would influence the results.

A 2006 review by the AHA nutrition committee of 22 randomized trials looking at soy and the levels of cholesterol said the LDL reduction they observed was relatively small in given the amount of soy a person would have to eat every day to achieve it.

Eating soy helps displace foods that can contribute to heart disease…

For example…”If you’re having a soy burger you may be displacing a hamburger,” they explained; “Overall, soy should only be one part of a cholesterol-lowering diet.” they concluded.

SOURCE: American Journal of Clinical Nutrition (online) February 1, 2012.

 

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

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