Type 2 Diabetes and Conjugated Linoleic Acids (CLAs)

Like fructose, red meat has its share of bad publicity. The high level of saturated fats in this variant of meat fends off health practitioners and health buff alike. Random studies, however, found that the triglyceride-loaded red meat also abounds with potent nutrient known as Conjugated Linoleic Acids (CLAs).

CLAs are clusters of fatty acids found in beef and dairy products believed to be essential to long-term weight management specifically to diabetic patients. The trans-10 (t10) and cis-12 (c12) in CLAs were found to function precisely like thiazolidinediones (TZDs). The said isomers have the capacity to create an insulin-sensitizing effect to the cells. Unlike TZDs, CLAs can reduce body fat and boost weight loss.

TZDs include pioglitazone (Actos), rosiglitazone (Avandia), and troglitazone (Rezulin). Rezulin was withdrawn from the U.S. market in 2000 after it was linked to liver failure. Avandia’s use was strictly regulated in 2011 due to its users developing cardiovascular problems. Actos, the only shelf-available TZD, is facing mounting Actos lawsuits as a result of the link between Actos and bladder cancer.

Other health benefits of CLAs include prevention of cancer (lung, colorectal, skin, breast, and stomach), cardiovascular disease, high cholesterol and triglycerides, high blood pressure, osteoporosis, and inflammation. Another study found that a 0.5 percent of CLA in the diet could shrink tumors by 50 percent.

In a 2009 study sponsored by the United States Department of Agriculture (USDA), grass-fed cattle are found to have levels of CLA three to five times higher than their grain-fed counterparts. Moreover, meat and milk from cows, which fed on grass are generally lower in total fat specifically saturated fat but higher in beta-carotene, vitamins E and B, minerals (calcium, magnesium, and potassium), and omega 3 and 6. A diet of grass-fed cattle is estimated to shed 17 thousand calories or six pounds per year off an average American.

Majority of commercially available red meat and dairy products in the country are from grain-fed cattle. The USDA said that in 2010, grass-fed beef made up three percent of the U.S. beef market and was growing at 20 percent rate per year.

While medical researchers do not recommend over-consumption of red meat, they are hopeful that more studies will be devoted to foods containing CLAs and eventually pave to addressing the obesity and diabetes epidemic in the country.

CLAs can also be found in button and agaricus mushrooms. The said fatty acids are rarely found in plants.

The American Diabetes Organization (ADA), however, warned against the safety of dietary supplements containing t10 and c12-CLA. ADA said t10 and c12-CLA supplementation might alter human’s sensitivity to insulin. Further studies are needed to ensure the safety of CLA supplements to the human body. A study conducted by the Ohio State University’s Department of Human Nutrition published in 2008 by the Journal of Lipid Research proved otherwise.

Also in 2008, the U.S. Food and Drugs Administration (FDA) accorded CLA a “Generally Recognized as Safe (GRAS)” status. With GRAS status, food manufacturers can now add CLA to products like milk, yogurt, shakes, nutritional bars, soymilk, and fruit juices.

Like fructose, CLAs are still best consumed on their unprocessed or less-processed form. A daily diet, which includes 15-174 mg of CLA, is beneficial to the body. For obese patients, a dose of 1.8 to 7 grams per day is advised.

Milk fat on an average contains 5 mg of CLA per gram of fat while meat fat from lamb contains 6 mg/g, 4mg/g  for beef, and 2mg/g  for veal.

The recent findings on the health value of fructose and red meat lead us to one conclusion: the formula to controlling glucose levels is not largely dependent on the kind of food we eat, rather, on the quantity and frequency certain food is consumed.

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The Basics of Vegetable Juicing

Vegetable juicing is excellent for your health because it offers a raw food source and a new means of getting all of the antioxidants you need on a daily basis. In fact if you do not eat enough raw foods regularly then juicing is the way to turn things around for your health!

You may wonder what benefits juicing vegetables has over eating them in their whole state? Unfortunately many individuals do not eat as nutritiously as they should and the consequences of making poor choices in food is intestines that are not as healthy as they should be. What this leads to is the intestines having to work tremendously harder to absorb all of the nutrients it receives from fruits and vegetables. Juicing makes this process simpler because the body can absorb the nutrients from a drink easier than from a food source.

Healing the Body

Juicing offers a means of healing the body in a way that is very useful for busy people with on- the-go lifestyles. If you think about your life for a moment taking the time to drink a beverage is often easier for you to do than is taking the time to sit down and eat a meal. If you want a healing means of getting the vitamins and minerals you require with as little effort as possible then juicing is for you.

Drinking Your Juice

When you make fresh vegetable juice at home it is advisable that you drink it right then and there. In this way you will receive 100 percent of the nutrients, enzymes and antioxidants that the beverage has to offer. Vegetable juice tends to be one of the most perishable forms of food and as such it should be consumed immediately upon preparation. But if you realize that you have made more than you can drink at once or if you want to make it last then it can be stored safely for up to a maximum of 24 hours. After that time it begins to suffer from a decline in the nutritional value.

Store the unused veggie juice in a glass jar that has an airtight lid. Fill the jar to the top as you want as little air in the jar as possible. It is oxygen that has the potential to deplete the nutritional value of the juice. An opaque jar is the absolute best choice of all because it serves to block out the light. Place the jar in the refrigerator and remove it approximately a half hour before you plan to drink the juice. It is best to consume it at room temperature.

Vegetable Choices for Juicing

You can juice various types of vegetables. The sky is the limit in this regard. Consider what veggies appeal the most to your taste buds and which contain the nutrients that your body requires the most. For beginning juicers celery, cucumber and fennel make up a tasty and nutritious drink.

Juicing leafy green vegetables make good choices. Some of the veggies worth mixing and matching in your kitchen include green leaf lettuce, red leaf lettuce, romaine lettuce and escarole lettuce. Other positive options include kale, spinach, and cabbage. Cabbage juices one of the healthiest choices for those who suffer from ulcers.

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How to Lose Weight The Easy Way

Not losing weight at the rate you would like – or not at all? Think weight loss is hard? It’s not! Here are five easy ways to lose weight that work and work extremely well. Do them consistently, and you will lose weight:

  • Focus on what you can eat, not what is off limits. Listing all the food you’re not allowed to eat – either on paper or just mentally – is a common mistake by dieters, and a surefire way to stay overweight. Why? Well, consider this: if you’re going by car to, say, Chicago, are you concerned with all the roads that do not lead there, or the ones that do? To be successful at anything, we need to focus on what to do, and leave all the “not to do” things alone for the most part. That goes for dieting also. A diet does not consist of what you can no longer eat, but what you can. So make a list of all the healthy low calorie foods you should be eating, and take it with you every time you go shopping for food. Hang it on your fridge too. This will make it easier to stay on course.
  • Go vegan. A vegan diet might be the most effective way to lose weight – provided you do it right. Focus on eating lots of high quality, clean vegan foods like fruits and vegetables, whole grains, sprouts, nuts and seeds, while avoiding junk like breakfast cereals, processed foods and sugary stuff like fruit juice. A properly planned plant based diet makes it incredibly easy to lose weight, and you can make it even more effective by eating most of your foods raw. The raw vegan lifestyle is becoming extremely popular all around the Western world, due in part to the fact that almost everyone who tries it reaches their ideal bodyweight easily. Do you have to go 100% vegan, or 100% raw vegan to get great results? Not at all. Make it simple: Eat as much clean plant food as you can. You will get results. And at 80% raw vegan you will get amazing results.
  • Walk everywhere (or as much as you can!). Burning extra calories is as easy as going for a walk, something pretty much everyone can do and easily fit into their daily schedule. Stop taking the car everywhere – walk there instead. You’ll get healthier and slimmer, and save both money and the environment. If you are a large person, then an hour a day of brisk walking can burn as much as 150,000 calories in a year – enough by itself to reach a healthy bodyweight for most people who weigh too much.
  • Start throwing around a kettlebell. Kettlebell training is the only form of exercise you need to get absolutely stunningly fit. Training with Kettlebells  is extremely intense, and exercises both the cardiovascular system and the muscular system very, very effectively. You will get stronger and faster with kettlebell training, and gain a great deal of endurance as well. A good kettlebell workout will not only burn calories during your workout, but for the remainder of your day as your metabolism is boosted for many hours after the workout has come to an end.
  • Get plenty of sunshine. Plenty of sunshine means plenty of vitamin D, and research shows that this vitamin is crucial for effective weight loss. Plenty of sunshine usually also means getting out of the house and living a more active lifestyle, which is associated with weight loss and improved health.

There you go! You can find more weight loss tips at FrankieFitness.com, but to be honest: if you’re like most people you won’t really need them. Just do these five simple things, and weight loss will be yours!

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Diet Does Not Mean Hungry: Why You Shouldn’t Give up Your Snacks

When you mention the word diet, the first thing that comes to mind is usually sacrifice. You start to think about all the snacks and foods that you’ll have to do without so that you can stick to your diet. The truth is, healthy snacks are an important part of dieting success. Choosing the right foods for snacks will keep you from feeling hungry and help you avoid overdoing it at meal times.

Why Healthy Snacking Is Good for You

Snacking is not bad for you unless you choose snacks with empty calories and high sugar, fat, or sodium content. Eating regular snacks of healthier foods is a good way to avoid hunger and pack in some of the extra nutrients your body needs. If you just grit your teeth and try to push through the mid-afternoon hunger, you are far more likely to overeat when it’s finally time for that evening meal. Your body can only process a certain amount of food at one time. Eating smaller meals more frequently will keep your stomach full and you will take in fewer calories overall.

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Health Foods You Should Be Eating

There were quite a few scientific studies that indicated the beneficial properties of health supplements.  By eating healthy foods and sidelining processed junk food, you could dramatically increase your life expectancy. Here are a few specific foods that assist in this process.

Algae

Not many people would consider algae as a health food source. There are scientific studies that prove that you should. The algae Spirulina has been shown to contain antioxidant benefits, as well as serving as an anti-inflammatory supplement.

Cloves

Originating in Indonesia and commonly considered to be the first breath fresheners, cloves have been used as a spice for thousands of years and have been praised for their antioxidant properties. Cloves are most often used when stewing fruit.

Kiwi

The Kiwi is famous for its high levels of vitamins C and E which not only serve to boost your immune system but also boosts your T-cell count.

Cinnamon

This spice has been used by diabetics to assist with regulating their blood sugar levels. Other benefits that can be attributed to this spice are its properties as an anti-inflammatory, antibiotic and its ability to reduce the risks of blood clots. It has been shown that even a quarter teaspoon of cinnamon would be enough to cut your cholesterol and triglycerides by thirty percent.

Chocolate Milk

It may sound strange but chocolate milk should be added to your diet. It provides the same nutrients as ordinary milk and the amount of sugar contained in chocolate milk can be compared to a normal glass of apple juice. There are only two nutrients in apple juice, this compared to the sixteen contained in chocolate milk.

Swiss Chard

This leafy horde of nutrients has long been revered for its cancer fighting properties, thanks to its chlorophyll and phytonutrients. The antioxidant lutein which assists in fending off blindness is also present in this leafy treasure trove.

Flaxseeds

A mere tablespoon of flaxseed will provide you with 2.3 grams of fibre. Flaxseeds also contain lingams, which have been shown to reduce the possibility of hormone related cancers. Flaxseeds can also serve as an anti-inflammatory.

Red Cabbage

The red colour which these cabbages are known for can be attributed to the high concentration of antioxidants that’s known as anthocyanins. It’s believed that these antioxidants assist in fighting off cancer, diabetes, and prevent the hardening of arteries. Improvement in brain function has also been attributed to these antioxidants.

Passion Fruit

Passion fruit is high in vitamin C and E. The seeds of this fruit are edible and are high in fibre and antioxidants.

Oats

Oats have been shown to lower cholesterol as well as blood pressure. It has been noted that consuming a cup and a half of oatmeal on a daily basis would lower the amount of cholesterol contained in your blood by five percent, and decrease your risk of heart attack by ten percent.

From this list it is quite clear that in order to maintain healthy eating habits, you would have to eat a variety of fruits and vegetables.

Nathan Johnston is an experienced online content writer who enjoys writing about various topics such as manuka honey,healthy living ,vitamins and herbs.

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5 Antioxidant Myths

Many people claim that antioxidants are the answers to all of our health problems. Mort of them are setting something. Studies show, however, that antioxidants are not miracle cures for cardiovascular disease, weight loss or cancer. Some of the claimed health benefits are valid, others are far from it.

We may know the purpose of antioxidants and what they do, but do we fully understand what they are? Manufacturers would like to keep it this way; the less you know, the more likely you are to purchase products with general “health benefits.” Here are some myths surrounding antioxidants that we can debunk:

The Body Must Destroy Free Radicals

Free radicals are simply molecules within your body that cause mutation of DNA and play a role in conditions such as cancer, Parkinson’s and cardiovascular disease. However, free radicals are essential to life because they are the result of oxidation, a metabolic process that takes place within your body. For example, if you are sick, free radicals are shot onto the unhealthy bacteria by immune cells and will kill the bacteria to make you well again.

However, having a significantly high number of free radicals is unhealthy because your antioxidant defenses cannot keep up and leave you more prone to diseases, aging, and cell damage. Sun overexposure, pollutants and cigarette smoke can overload your body with free radicals and lead to serious health conditions.

All Antioxidants Are the Same

An antioxidant is technically any molecule or cell within your body that protects you from oxidation. While there are roughly 8,000 varieties of nutrients, vitamins, flavonoids and polyphenols in your body, they do not act the same way. You cannot take less of one vitamin and increase your dosage of another thinking that they all work similarly.

Some antioxidants can only fight against free radicals when certain conditions are met, while other types of antioxidants can only battle specific kinds of free radicals. Yet another difference, some antioxidants are only effective in certain areas of the cell itself.

Only Fruits and Vegetables Provide Antioxidants

While some people may assume that antioxidants only come from fruits and vegetables, the truth of the matter is that antioxidants can be found in grains, beans, seeds and nuts with the exception of refined grains. The refining process eliminates any antioxidants that are originally in the grain. Meats, eggs and dairy products can also contain antioxidants, depending on the animal and the plants and food it ate.

Antioxidants Can Cure Cancer

There is no direct evidence supporting the notion that antioxidants can cure cancer; an extremely limited number of trials have advanced long enough to study the effects of antioxidants on the disease. In one study, for example, the rate of men who had cancer were not statistically different between those receiving a placebo and others taking beta-carotene.

Antioxidants Can Prevent Cardiovascular Disease

Researchers concluded that methods other than taking antioxidants including vitamin E and beta-carotene are more effective at preventing heart disease and stroke. One study followed almost 40,000 healthy women, half of whom took vitamin E and the other half who took a placebo for a decade. The rate of cancer and heart disease were similar between the two groups, although there was a 24 percent decrease in how many women died from heart-related complications. However, beta-carotene showed no benefit in terms of protecting against stroke and cardiovascular disease.

LowFatDietPlan.org provides nutrition information and advice for diet plans based on scientific research and findings.

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