By Bonnie Jenkins, Advanced Natural Wellness
It ’s been called the “crack cocaine of food” by some health advocates. But now, high fructose corn syrup (HFCS) is getting an extreme makeover thanks to a new ad campaign. If you haven’t seen these surreal TV commercials, let me warn you that you’ll probably have to pick your jaw up off the floor or double-check your hearing. I know I sure did. Continue reading
By Bonnie Jenkins
Everyone loves a nut, especially around the holidays. And why not? Nuts are rich in flavor and texture, making them a satisfying snack. Okay, so the calories can add up fast. But if you can keep your nibbling under control, nuts are great! Continue reading
By David Blyweiss, Advanced Natural Wellness
When you think of sugar you probably think of sugar cane, or maybe beets. But a field of corn—probably not. But most of the sugar in the foods we eat and the beverages we drink today comes from corn. In fact, you can find high fructose corn syrup (HFCS) in jelly, juice, sodas, whole-grain breads, cereals, ketchup, crackers, yogurt, sweet pickles, applesauce, salad dressing, ice cream, cough syrup and lots more. And that’s not a good thing. Continue reading
By David Blyweiss, M.D.
You might not think it’s the most exciting nutrient on the planet. But if you aren’t getting enough, you’re asking for trouble.
What is this mystery nutrient? Fiber. Continue reading
By Bonnie Jenkins, Advanced Natural Wellness
For years, protein got a bum rap from folks who believed that eating too much meat leached calcium from the bones. But then, about 10 years ago, the protein debate all but fell off the radar screen as doctors and nutritionists focused on fat and carbohydrates. But now protein’s power is back – and in a big way, especially for older adults. Continue reading
‘Tis the season – for resolutions, that is. And, whether it’s to quit smoking, get organized or become debt-free, most of us will have abandoned our worthy goals before the end of January. But if you are among the one in four Americans vowing to lose weight in 2008, here’s some news that may provide extra incentive:
It seems that diet is second only to smoking as a major cause of avoidable cancer!
According to an international report by the American Institute for Cancer Research, about one-third of the world’s cancers could be avoided if everyone ate better, exercised more and weighed less. This new report is based on a five-year study involving nine teams of scientists from around the world and 21 international experts who analyzed more than 7,000 large-scale studies. It’s the most comprehensive look ever at the evidence linking cancer to diet, physical activity and weight.
The report puts special emphasis on weight – particularly around the waist – and its impact on several kinds of cancer. In fact, being overweight or obese significantly increases the risk of postmenopausal breast cancer, and cancers of the colon, pancreas, kidney, endometrium and esophagus.
There are several likely reasons why excess weight increases risk, but the report highlights cancer-promoting hormones (estrogen, androgen and progesterone), growth factors (insulin, insulin-like growth factors and leptin) and inflammatory markers (C-reactive protein, tumor necrosis factor and interleukin-6), which are all elevated in people who are obese. Being overweight also increases insulin resistance, which itself a risk factor for endometrial and colon cancer, and possibly cancers of the pancreas and kidney. The good news is that the risk for all of these cancers decreases as you shed the pounds.
One major reason we pack on the pounds is because we’ve become a nation of couch potatoes. Yet all kinds of physical activity protect against colon cancer – and quite possibly postmenopausal breast cancer and endometrial cancer, too. Why? According to the report, active people have healthier levels of circulating hormones and are less likely to gain weight.
Humans aren’t genetically wired to be as sedentary as we are today. Until the dawn of the 20th century, people have generally worked hard to scratch out a living – and most of that work came in the form of physical labor. But between our desk jobs, drive thrus and remote controls, we have to make the time and effort to exercise.
That doesn’t mean you have to train for a marathon. Physical activity equivalent to brisk walking for at least 30 minutes every day will do the trick. As fitness improves, aim for 60 minutes or more of moderate, or 30 minutes or more of vigorous, physical activity every day. And try to limit sedentary habits like watching T.V., which is often accompanied by high-calorie snacking.
Along with our sedentary lifestyle, the report places the blame for our burgeoning waistlines squarely on the excessive consumption of sugary beverages and calorie-dense foods high in fat and sugar. Add to that the sad truth that we don’t eat nearly enough fruits and non-starchy vegetables.
To prevent becoming overweight, the experts advocate a mostly plant-based diet. Plant foods seem to protect against cancers of the digestive tract, lung and prostate by boosting antioxidant levels along with dietary fiber. Plant-based diets have also long been linked to less risk of becoming overweight, which offers further cancer protection. Aim for at least five servings of fruits and vegetables daily. Getting two servings in by lunchtime will increase your odds of hitting this goal by day’s end.
The report also throws up a caution flag on meat since a high intake of red and processed meats – hot dogs, lunch meat and meats preserved by smoking – increases the risk of colorectal cancer. These foods are often high in fat, but other factors likely contribute to the link, specifically iron, nitrates, ammonia and heterocyclic amines formed by cooking meat at high temperatures. And while the report recommends no more than 18 ounces of red and processed meat per week (approximately 4.5 four ounce servings), it’s even better if you can limit your intake to just two or three servings per week.
Salt is another culprit because of its link to stomach cancer – not to mention its role in hypertension. Try to limit your sodium intake to a total of 2,400 mg. a day at most (the average American gets 4,000 to 5,000 mg. per day). Avoiding soft drinks, limiting the intake of high-calorie foods and processed fast foods not only save you calories, they are notoriously high in sodium. Other hidden sources of sodium include canned soups, salad dressing, commercial bread, canned fish and vegetables, and cheeses.
As you clean up your diet, make weight loss a priority. If you’re overweight, start making small changes to lose weight: exercise, avoid sugary drinks and significantly limit calorie-rich foods like fast foods and other foods high in fat and sugar. You’ll not only guard against cancer, you’ll look and feel better too!
Bad habits also contribute to increasing your risk of avoidable cancers. If you drink alcohol, do so cautiously since alcohol has been linked to cancers of the mouth, pharynx, larynx, esophagus, colon/rectum (in men) and breast. But given that other evidence links moderate alcohol consumption to a reduced risk of cardiovascular disease, the experts recommend limiting alcohol to no more than two drinks a day for men and one for women. (One “drink” is a 12-ounce beer, five ounces of wine or 1.5 ounces of spirits.) Cheers!
Lately I’ve been getting e-mails from subscribers taking cholesterol-lowering medications. Their concern? Recent reports that consuming grapefruit and grapefruit juice can adversely interact with statin drugs.
Some statins, like Mevacor (lovastatin), Zocor (simvastatin) and Lipitor (atorvastatin), do indeed interact with this tart citrus fruit. As a result, grapefruit can potentially increase the risk of side effects. That’s why the drugs usually come with warnings not to eat grapefruit or drink grapefruit juice.
The problem occurs because grapefruit contains a chemical that inactivates a liver enzyme involved in drug metabolism. As a result, regular consumption of grapefruit juice can lead to excessively high levels of statins in the blood and boost the risk of liver damage and severe muscle weakness.
That said, researchers at Hebrew University in Jerusalem are investigating whether taking a statin along with grapefruit juice could allow for lower doses of these potentially harmful drugs. The scientists divided 57 men and women who had recently undergone coronary bypass surgery and whose blood cholesterol remained high despite treatment with statin drugs into three groups. One group ate a single serving of red grapefruit every day; another ate a serving of white grapefruit and the third group had none. At the end of 30 days, the researchers found that the grapefruit eaters – especially those eating red grapefruit – had significant decreases in cholesterol, while the abstainers did not.
This combo might also have the potential to treat stubbornly high cholesterol levels. But don’t try this at home! Combining grapefruit and statins to lower cholesterol levels is an experimental remedy that should be only done under close medical supervision.
Of course, statin drugs shouldn’t be taken lightly. In fact, it should only be used as a last resort. If your cholesterol is just slightly on the high side, opt for natural ways to reduce your total and LDL (bad) cholesterol levels like fish oil supplements or non-flushing niacin. You might also talk to your doctor about red yeast rice – a compound that acts like a natural statin. An added benefit – a study at UCLA recently discovered that red yeast rice also inhibits colon cancer growth.
Plus, following the dietary advice outlined above won’t just cut your cancer risk and help to keep you lean and mean – a plant-based diet combined with exercise can also slash your cholesterol levels!
So what are you waiting for? Using these tips as a starting point, begin making small changes that can add up to a healthier lifestyle. It’s not as hard as you think – and you might even make 2008 your best year yet!
References:
Dahan A, Altman H. “Food-drug interaction: grapefruit juice augments drug bioavailability–mechanism, extent and relevance.” European Journal of Clinical Nutrition. 2004;58:1-9.
De Castro WV, Mertens-Talcott S, Rubner A. et al. “Variation of Flavonoids and Furanocoumarins in Grapefruit Juices: A Potential Source of Variability in Grapefruit Juice-Drug Interaction Studies.” Journal of Agriculture and Food Chemistry. 2006; 54: 249-255.
Hong MY, Seeram NP, Zhang Y, et al. “Anticancer effects of Chinese red yeast rice versus monacolin K alone on colon cancer cells.” The Journal of Nutritional Biochemistry. Available online 14 September 2007.
World Cancer Research Fund/American Institute for Cancer Research. Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective. Washington D.C. AICR 2007.
The older I get, the less I like those infomercial exercise zealots with their bulging biceps and skin-tight leotards. Not that I have anything against them personally. But workout programs that emphasize six-pack abs and buns of steel miss the main point of adopting an exercise routine.
In my perfect world, the fitness industry would focus less on looks and more on the health benefits of exercise. Regular physical activity supports virtually every system in your body, from your bones and muscles to your heart and cardiovascular system. Exercise improves immune function, aids digestion and elimination, increases endurance and energy, and enhances mood. And exercise is your best weapon against chronic disease. In fact, some anti-aging specialists say that, for every hour of exercise, there is a two-hour increase in longevity.
Recent findings by researchers at the University of South Carolina, Columbia, found that people who routinely exercise catch 25 percent fewer colds. Another study found that middle-aged men who get more than three hours of exercise a week can cut their risk of developing insulin resistance, the metabolic syndrome that often precedes type 2 diabetes and heart disease, by half. When it comes to protecting your heart, researchers from the Centers for Disease Control and Prevention have discovered that exercise helps reduce inflammation inside the blood vessels. Of the nearly 14,000 adults participating in the study, those who exercised the most had the lowest blood concentrations of C-reactive protein (CRP). CRP, a compound used to measure inflammation in the body, has recently been identified as a major risk factor for cardiovascular disease.
Exercise, it seems, can also make you smarter, according to Arthur F. Kramer, Ph.D., a psychology professor and researcher at the University of Illinois at Urbana-Champaign. Now, the idea that fitness improves cognition isn’t new. Animal studies have found that aerobic exercise boosts cellular and molecular components of the brain, and exercise has improved problem-solving and other cognitive abilities in older people. But Kramer’s study is the first to show anatomical differences in gray and white matter between physically fit and less fit aging humans. Kramer and his team discovered, after evaluating the brain scans from 55 volunteers over the age of 55, that exercise actually produces differences in three areas of the brain: the frontal, temporal and parietal cortexes.
But perhaps the most immediate benefit you’ll notice is a feeling of well-being. Individuals who engage in regular exercise report better concentration and significant reductions in anxiety and depression, says Elizabeth Doyne, Ph.D., clinical professor at the University of Rochester Medical Center. Most experts believe that exercise releases endorphins – the body’s own “feel good” chemical – which boosts the brain’s seratonin level. More importantly, numerous studies show that regular exercise is necessary to independent living, especially as we age.
But taking an occasional walk around the block won’t produce these kinds of results. The key is to incorporate 30 to 60 minutes of exercise into your routine at least five days a week. And vary your activity. Achieving optimal physical fitness involves three fundamentals, according to the American Council on Exercise: cardiovascular workouts, flexibility training and strength training.
Since, cardiovascular workouts, better known as aerobics, improve cardiovascular fitness and stamina, I’ve always included them in my workout. But now there’s even more good news on the aerobics front. It seems that that aerobics can act like a drug on your blood vessels by reducing inflammation. According to a study conducted at the University of Pennsylvania’s Institute for Medicine and Engineering, when you exercise you force blood through your blood vessels. This elevated blood flow stresses the walls of the vessels as it passes over them, reducing inflammation in a way similar to high doses of steroids. But wait, there’s more. In another study, researchers have found that regular aerobic exercise not only helps you lose visible body fat, it also reduces the fat you can’t see – fat buried deep in your gut that contributes to heart disease, diabetes and cancer. In the study, conducted by doctors at the Fred Hutchinson Cancer Research Center, 173 overweight women either participated in 45 minutes of moderate exercise five days a week or practiced gentle stretching just once a week. Those who exercised dropped up to 6.9 percent of their intra-abdominal fat, while the women who only limbered up actually gained a small amount of visceral fat.
Aerobic exercise can also protect your colon. A recent study of 75,000 Norwegians showed that those who walked or cycled at least four hours a week had a significantly decreased risk of colon cancer. And a recent Harvard study indicated that people with the highest level of physical activity had half the incidence of colon cancer than those who exercised the least. The nice thing about aerobics is that many of the activities you already do can be counted as a workout including walking, gardening, raking or mowing the yard, hiking, bicycling, lap swimming, jogging and singles tennis.
Weight-bearing, or strength exercises have taken center stage lately because they are an excellent way to prevent osteoporosis. But researchers are now confirming that postmenopausal women who start strength training can halt – and even reverse – the breakdown of their bones. Here’s another reason to pump iron: according to researchers from Melbourne’s International Diabetes Institute, people suffering from type-2 diabetes can lower their blood glucose levels by embarking on a routine weightlifting program. The study found that, after just three months, participants had improved their blood glucose control by 7 percent. Better yet, this effect was doubled in six months.
The final element of a healthy workout is often an afterthought. But stretching offers a number of benefits, particularly as we age. Studies have shown that stretching increases flexibility and range of motion. In one study of 24 volunteers, researchers found that stretching was significantly more effective at increasing range of motion than running. Stretching also reduces lower back pain and improves circulation, balance, posture and mood. In a pilot study of 11 elderly women participating in a tai chi class, the scientists discovered that the slow, stretching exercises not only increased flexibility and balance, they improved the women’s mood and overall quality of life. And, unlike aerobics and weight training, stretching doesn’t require any special equipment or clothing. But it’s a good idea to learn the proper way to stretch. Yoga, Pilates or tai chi classes can teach you the basics and help you avoid over-extending your muscles.
When it comes to finding the time for fitness, give yourself some latitude. Instead of spending hours at the gym, work in 10 minutes of exercise at least three times a day. According to fitness experts, breaking up your workout is just as good as a 30-minute session. So spend a few minutes on a stationary bike, dance to a favorite song on the radio or mow the lawn. If you’ve been leading a mostly sedentary life, start slowly and check with your physician if you have a health condition that might be aggravated by exercise.
References:
Bonaiuti D, et al. “Exercise for preventing and treating osteoporosis in postmenopausal women.” Cochrane Database of Systematic Reviews. 2002;(3):CD000333.
Church TS, et al. “Associations between cardiorespiratory fitness and C-reactive protein in men.” Arteriosclerosis, Thrombosis and Vascular Biology. 2002; 22:1869-1876.
Kahara T, et al. “PPARgamma gene polymorphism is associated with exercise-mediated changes of insulin resistance in healthy men.” Metabolism. 2003; 52:209-212.
Kramer AF, et al. “Effects of aerobic fitness training on human cortical function: a proposal.” Journal of Molecular Neuroscience. 2002;19: 227-231.
McNair PJ, et al. “Effect of passive stretching and jobbing on the series elastic muscle stiffness and range of motion of the ankle joint.” British Journal of Sports Medicine. 1996; 30: 313-317.
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.
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.
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
By David Blyweiss, M.D.
It’s hard to believe that 2009 has come and gone—and here we are in 2010. If you’re like me, I always think of the New Year as the perfect time for a fresh start. For many, that means a renewed commitment to losing that excess weight. Continue reading