By Bonnie Jenkins, Advanced Natural Medicine

I’m sure you’ve seen the commercials for those “magic” diet pills that banish belly fat, supercharge your metabolism or cut food cravings. And then there are the testimonials by anorexic spokespeople swearing by this or that eating plan.

Personally, these ads drive me crazy. But they speak to an underlying truth: Obesity has become a critical health problem.

The dramatic rise in the number of overweight and obese Americans has lead to a catastrophic rise in diabetes, cardiovascular disease and many other serious health problems. At the root of these problems is a condition known as insulin resistance, in which the insulin receptors no longer work efficiently. The body compensates for this by producing higher than normal amounts of insulin. In the early stages this can cause excess weight gain that typically shows up around the belly. This additional weight in turn makes insulin resistance worse.

Resisting the Trend

It’s estimated that as many as 40 percent of adults and an ever increasing number of children have some degree of insulin resistance. You might even be one of them.

Fortunately, losing weight can play an important role in correcting insulin resistance, even if you’re in the advanced stages of diabetes. The challenge, however, is to lose weight without making the condition worse. Fad diets based on extreme calorie restriction can sometimes be the very cause of insulin resistance. Instead of trying the latest diet craze, an ideal weight loss plan keeps your blood sugar levels on an even keel as you gradually take off the pounds.

Calories aren’t the only concern. Poor eating habits that include an overabundance of high glycemic index foods like white bread and sugary sodas can cause blood sugar levels to rise rapidly then sharply decline. This glucose roller-coaster can lead to a repetitive cycle of uncontrollable hunger, excessive cravings for carbohydrates and the increased conversion of blood glucose into stored fat. This type of eating can also affect mood and energy levels, making you cranky and fatigued.

Fit Foods

So what’s a safe way to lose weight and reduce your risk of insulin resistance? Following a Mediterranean diet filled with fruits, vegetables, whole grains, healthy oils, nuts, fish and lean meat is a good way to start. Want more help? Research has also targeted some specific foods that can help keep your blood sugar levels on an even keel.

-Barley is a high-fiber, low GI food that satisfies hunger and fights fatigue because the body burns it very slowly. This tasty grain also won’t cause erratic blood sugar levels, which helps control cravings and over-eating. As an added bonus, barley is a rich source of both soluble and insoluble fiber, making it beneficial to your digestive tract, cholesterol levels and possibly your immune system.

-Whey protein helps stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream. This in turn reduces hunger by lowering insulin levels and making it easier for the body to burn fat. Whey protein also helps stimulate the release of two appetite-suppressing hormones. And it’s rich in leucine which helps preserve lean muscle tissue while promoting fat loss. Adding whey protein to a mid-day snack or beverage provides healthy energy and may help control food intake at the next meal.

-Flax provides both fiber and essential fatty acids (EFAs). Consuming a certain amount of dietary fat, in the form of EFAs, acts like the ignition for burning calories and maintaining metabolic processes. It also helps to give you that “satisfied” feeling when you have finished eating a meal.

-Green Tea increases metabolism, burns fat and balance blood glucose levels.

This tasty drink also helps aid weight loss by increasing your metabolic rate, causing greater calorie burn. Plus it’s a powerful antioxidant that may help ward off cancer.

Green tea may also be useful as a glucose regulator, slowing the rise in blood sugar following a meal. It does this by slowing the action of a particular digestive enzyme called amylase. This enzyme is pivotal in the breakdown of carbohydrates that can cause blood sugar levels to soar after eating.

Safer Supplements

There is increasing evidence that including the following key supplements as part of your weight loss plan can help maintain healthy blood sugar levels. These supplements will also help you maintain more sensible eating. And you’ll experience less fat storage, more energy and better success achieving your optimal body weight.

-Chromium promotes healthy insulin function and increased energy. It’s an essential trace mineral that helps the body process carbohydrates and fats. According to one study, the chromium you get from food is poorly absorbed – a problem since chromium levels decrease with age. Supplements containing 200-1,000 mcg. of chromium picolinate taken daily safely improve blood glucose control.

-L-Carnitine is an amino acid that transports fat into the cells for burning. Which means, at least in theory, the more L-carnitine = the more fat burned. It’s not a far-fetched concept. Recent scientific evidence shows that increased levels of carnitine really do lead to increased fat burning.

-Banaba is a botanical extract from Southeast Asia that supports healthy blood glucose levels. Corosolic acid, a triterpenoid found in the leaves, helps regulate blood sugar by stimulating glucose uptake. This blood sugar lowering effect is similar to that of insulin, which induces glucose transport from the blood into body cells.

One Last Thing …

If you’re trying to lose weight, you’ve probably switched from regular to diet sodas and stocked up on no-calorie sweeteners. But scientists at Purdue University say that using an artificial sweetener instead of sugar may make it tougher, not easier, to lose weight.

During their animal study, rats were fed either yogurt sweetened with natural sugar or yogurt spiked with saccharin. It turns out that the artificial sweetener caused the rats to consume more calories and put on more weight and body fat. While that might seem counterintuitive, the researchers said that sweet foods may prompt the body to get ready to take in a lot of calories, but when sweetness in the form of artificial sweeteners is not followed by a large amount of calories, the body gets confused, which may lead to eating more or expending less energy than normal. Other artificial sweeteners like aspartame could have similar effects.

So if you’re watching your weight, forget fake sweeteners. Drink plenty of water, snack on sweet, juicy fruit and treat yourself to an ounce of chocolate now and again. You’ll never miss those unhealthy chemical sweeteners.

This Just In …

With spring on our doorstep and the fickle weather it brings, you may be suffering from sinus pain. Instead of reaching for an over-the-counter remedy, try a natural approach. A recent review suggests that several herbs can ease both acute and chronic sinus problems.

Bromelain relieves discomfort by reducing inflammation in your nose and sinuses. The typical dose is 320 mg. two to three times per day. Since bromelain can cause stomach upset, make sure you take it with meals – and avoid it altogether if you have digestive conditions like a peptic ulcer. You should also talk with your doctor before taking this enzyme if you are also taking antibiotics or blood-thinning medications.

Another herb to have on hand is Eucalyptus. But, unlike bromelain, you won’t want to take this one internally. Instead, get a bottle of eucalyptus essential oil. According to one study, a major ingredient of eucalyptus oil relieves inflammation of the sinuses. It also clears nasal congestion. Simply apply a few drops of the essential oil to a cotton ball and inhale. You can also add one-half teaspoon to a half-cup of vegetable oil for a highly effective chest rub.

Used together, these two natural remedies will have you celebrating instead of suffering this spring!

***

Refere

By Bonnie Jenkins, Advanced Natural Medicine

I’m sure you’ve seen the commercials for those “magic” diet pills that banish belly fat, supercharge your metabolism or cut food cravings. And then there are the testimonials by anorexic spokespeople swearing by this or that eating plan.

Personally, these ads drive me crazy. But they speak to an underlying truth: Obesity has become a critical health problem.

The dramatic rise in the number of overweight and obese Americans has lead to a catastrophic rise in diabetes, cardiovascular disease and many other serious health problems. At the root of these problems is a condition known as insulin resistance, in which the insulin receptors no longer work efficiently. The body compensates for this by producing higher than normal amounts of insulin. In the early stages this can cause excess weight gain that typically shows up around the belly. This additional weight in turn makes insulin resistance worse.

Resisting the Trend

It’s estimated that as many as 40 percent of adults and an ever increasing number of children have some degree of insulin resistance. You might even be one of them.

Fortunately, losing weight can play an important role in correcting insulin resistance, even if you’re in the advanced stages of diabetes. The challenge, however, is to lose weight without making the condition worse. Fad diets based on extreme calorie restriction can sometimes be the very cause of insulin resistance. Instead of trying the latest diet craze, an ideal weight loss plan keeps your blood sugar levels on an even keel as you gradually take off the pounds.

Calories aren’t the only concern. Poor eating habits that include an overabundance of high glycemic index foods like white bread and sugary sodas can cause blood sugar levels to rise rapidly then sharply decline. This glucose roller-coaster can lead to a repetitive cycle of uncontrollable hunger, excessive cravings for carbohydrates and the increased conversion of blood glucose into stored fat. This type of eating can also affect mood and energy levels, making you cranky and fatigued.

Fit Foods

So what’s a safe way to lose weight and reduce your risk of insulin resistance? Following a Mediterranean diet filled with fruits, vegetables, whole grains, healthy oils, nuts, fish and lean meat is a good way to start. Want more help? Research has also targeted some specific foods that can help keep your blood sugar levels on an even keel.

-Barley is a high-fiber, low GI food that satisfies hunger and fights fatigue because the body burns it very slowly. This tasty grain also won’t cause erratic blood sugar levels, which helps control cravings and over-eating. As an added bonus, barley is a rich source of both soluble and insoluble fiber, making it beneficial to your digestive tract, cholesterol levels and possibly your immune system.

-Whey protein helps stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream. This in turn reduces hunger by lowering insulin levels and making it easier for the body to burn fat. Whey protein also helps stimulate the release of two appetite-suppressing hormones. And it’s rich in leucine which helps preserve lean muscle tissue while promoting fat loss. Adding whey protein to a mid-day snack or beverage provides healthy energy and may help control food intake at the next meal.

-Flax provides both fiber and essential fatty acids (EFAs). Consuming a certain amount of dietary fat, in the form of EFAs, acts like the ignition for burning calories and maintaining metabolic processes. It also helps to give you that “satisfied” feeling when you have finished eating a meal.

-Green Tea increases metabolism, burns fat and balance blood glucose levels.

This tasty drink also helps aid weight loss by increasing your metabolic rate, causing greater calorie burn. Plus it’s a powerful antioxidant that may help ward off cancer.

Green tea may also be useful as a glucose regulator, slowing the rise in blood sugar following a meal. It does this by slowing the action of a particular digestive enzyme called amylase. This enzyme is pivotal in the breakdown of carbohydrates that can cause blood sugar levels to soar after eating.

Safer Supplements

There is increasing evidence that including the following key supplements as part of your weight loss plan can help maintain healthy blood sugar levels. These supplements will also help you maintain more sensible eating. And you’ll experience less fat storage, more energy and better success achieving your optimal body weight.

-Chromium promotes healthy insulin function and increased energy. It’s an essential trace mineral that helps the body process carbohydrates and fats. According to one study, the chromium you get from food is poorly absorbed – a problem since chromium levels decrease with age. Supplements containing 200-1,000 mcg. of chromium picolinate taken daily safely improve blood glucose control.

-L-Carnitine is an amino acid that transports fat into the cells for burning. Which means, at least in theory, the more L-carnitine = the more fat burned. It’s not a far-fetched concept. Recent scientific evidence shows that increased levels of carnitine really do lead to increased fat burning.

-Banaba is a botanical extract from Southeast Asia that supports healthy blood glucose levels. Corosolic acid, a triterpenoid found in the leaves, helps regulate blood sugar by stimulating glucose uptake. This blood sugar lowering effect is similar to that of insulin, which induces glucose transport from the blood into body cells.

One Last Thing …

If you’re trying to lose weight, you’ve probably switched from regular to diet sodas and stocked up on no-calorie sweeteners. But scientists at Purdue University say that using an artificial sweetener instead of sugar may make it tougher, not easier, to lose weight.

During their animal study, rats were fed either yogurt sweetened with natural sugar or yogurt spiked with saccharin. It turns out that the artificial sweetener caused the rats to consume more calories and put on more weight and body fat. While that might seem counterintuitive, the researchers said that sweet foods may prompt the body to get ready to take in a lot of calories, but when sweetness in the form of artificial sweeteners is not followed by a large amount of calories, the body gets confused, which may lead to eating more or expending less energy than normal. Other artificial sweeteners like aspartame could have similar effects.

So if you’re watching your weight, forget fake sweeteners. Drink plenty of water, snack on sweet, juicy fruit and treat yourself to an ounce of chocolate now and again. You’ll never miss those unhealthy chemical sweeteners.

This Just In …

With spring on our doorstep and the fickle weather it brings, you may be suffering from sinus pain. Instead of reaching for an over-the-counter remedy, try a natural approach. A recent review suggests that several herbs can ease both acute and chronic sinus problems.

Bromelain relieves discomfort by reducing inflammation in your nose and sinuses. The typical dose is 320 mg. two to three times per day. Since bromelain can cause stomach upset, make sure you take it with meals – and avoid it altogether if you have digestive conditions like a peptic ulcer. You should also talk with your doctor before taking this enzyme if you are also taking antibiotics or blood-thinning medications.

Another herb to have on hand is Eucalyptus. But, unlike bromelain, you won’t want to take this one internally. Instead, get a bottle of eucalyptus essential oil. According to one study, a major ingredient of eucalyptus oil relieves inflammation of the sinuses. It also clears nasal congestion. Simply apply a few drops of the essential oil to a cotton ball and inhale. You can also add one-half teaspoon to a half-cup of vegetable oil for a highly effective chest rub.

Used together, these two natural remedies will have you celebrating instead of suffering this spring!

References:

“A scientific review: the role of chromium in insulin resistance.” Diabetes Education. 2004; Suppl:2-14.

Bulló M, Casas-Agustench P, Amigó-Correig P, et al. “Inflammation, obesity and comorbidities: the role of diet.” Public Health and Nutrition. 2007;10:1164-1172.

Guo R, Canter PH, Ernst E. “Herbal medicines for the treatment of rhinosinusitis: a systematic review.” Otolaryngology Head and Neck Surgery. 2006;135:496-506.

Klein G, Kim J, Himmeldirk K, et al. “Antidiabetes and Anti-obesity Activity of Lagerstroemia speciosa.” Evidence Based Complementary and Alternative Medicine. 2007;4:401-407.

Wutzke KD, Lorenz H. “The effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects.” Metabolism. 2004;53:1002-1006.

nces:

“A scientific review: the role of chromium in insulin resistance.” Diabetes Education. 2004; Suppl:2-14.

Bulló M, Casas-Agustench P, Amigó-Correig P, et al. “Inflammation, obesity and comorbidities: the role of diet.” Public Health and Nutrition. 2007;10:1164-1172.

Guo R, Canter PH, Ernst E. “Herbal medicines for the treatment of rhinosinusitis: a systematic review.” Otolaryngology Head and Neck Surgery. 2006;135:496-506.

Klein G, Kim J, Himmeldirk K, et al. “Antidiabetes and Anti-obesity Activity of Lagerstroemia speciosa.” Evidence Based Complementary and Alternative Medicine. 2007;4:401-407.

Wutzke KD, Lorenz H. “The effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects.” Metabolism. 2004;53:1002-1006.