carbohydrates Archives - Amazing Health Advances

7 Science-Backed Strategies to Curb Summertime Carb Cravings

The AHA! Team — Mon, 21 Jul 2025 05:26:29 +0000

Dr. Don Colbert – As the mercury climbs, so too can our hankering for cold beers, sugary smoothies, and carb-heavy treats. Left unchecked, these cravings can derail even the best intentions. Fortunately, research offers clear, practical tactics to keep those impulses in check—so you can enjoy the season without sacrificing your health. Below, you’ll find seven science-backed strategies (and real-world stats) to help you stay on track all summer long. 1. Stay Hydrated-Thirst Often Masquerades as Hunger Why it works: Dehydration blunts your satiety signals, making you more likely to reach for quick-energy carbs. A landmark study from the University of Birmingham found that drinking 500 mL of water 30 minutes before a meal led participants to consume 75–90 fewer calories, on average, compared to those who drank no water beforehand (Stookey et al., 2012). Dr. Colbert’s tip: Keep a tall glass or reusable bottle by your side. Aim for 8–10 cups of water daily—and chug 8 oz before each meal. On hot days, mineral-rich sparkling water or herbal iced teas count, too. 2. Pack in the Fiber-Slow Digestion, Slower Cravings Why it works: Fiber not only bulks up your meals but also slows carbohydrate absorption, flattening blood sugar spikes that trigger rebound cravings. A meta-analysis in the Journal of Nutrition showed that for every additional 10 g of fiber consumed daily, people eat 130 fewer calories overall (Clark & Slavin, 2013). Dr. Colbert’s tip: Reach for fresh berries, peaches with skin, chilled edamame, or a big mixed-green salad topped with chickpeas or black beans. An extra 5–10 g of fiber at lunch can make all the difference by afternoon. 3. Use Targeted Supplements-Your “Craving Blockers” Why it works: Certain supplements can blunt carb absorption or support insulin sensitivity. For example, white bean extract (Phaseolus vulgaris) has been shown to reduce post-meal blood glucose by up to 20% (Udani et al., 2004), while medium-chain triglyceride (MCT) oil can boost ketones and promote satiety (St-Onge & Bosarge, 2008). Dr. Colbert’s tip: Try 500 mg of a clinically studied carb-blocking formula with your largest carb meal. Or stir 1 Tbsp MCT oil into your morning smoothie—just be sure to ease in (start with 1 tsp) to avoid digestive upset. 4. Practice Mindful Eating-Savor Every Bite Why it works: Distracted eating (TV, phones, driving) disconnects you from your body’s fullness cues, often leading to over-consumption of high-glycemic foods. In controlled trials, mindful eaters consume 25% fewer calories at lunch and report greater post-meal satisfaction (Kristeller & Wolever, 2011). Dr. Colbert’s tip: Eat without screens. Take at least 20 minutes per meal, pause between bites, and rate your hunger on a 1–10 scale before and after eating. When your score hovers around 3–4, it’s time to stop. 5. Leverage “If-Then” Planning-Outsmart Your Impulses Why it works: Implementation intentions (“if-then” plans) turn good intentions into action. A seminal review in Psychological Bulletin found that people who set specific if-then rules (e.g., “If I feel a sugar craving, then I’ll chew sugar-free gum”) are 300% more likely to follow through than those with vague goals (Gollwitzer & Sheeran, 2006). Dr. Colbert’s tip: Write down two personalized plans before the weekend: If I crave chips while watching TV, then I’ll munch on air-popped popcorn. If I’m tempted by an ice-cream truck, then I’ll drink a sparkling probiotic water first and re-assess. 6. Prioritize Protein & Healthy Fats-Cravings’ Natural Opponents Why it works: Protein and fats slow gastric emptying and stimulate satiety hormones (GLP-1, CCK). In one study, subjects who ate 30 g of protein for breakfast had 60% fewer cravings mid-morning compared to a carb-heavy meal (Leidy et al., 2015). Dr. Colbert’s tip: Upgrade your BBQ sides—swap potato salad for a Greek yogurt-based tzatziki dip with veggies, or add grilled salmon to your greens. At snack time, reach for a handful of almonds, a hard-boiled egg, or guacamole with cucumber slices. 7. Optimize Sleep & Stress Management—Tame the Hormones Why it works: Poor sleep elevates ghrelin (the “hunger hormone”) and lowers leptin (the “I’m full” hormone), driving carb cravings by up to 30% (Spiegel et al., 2004). Chronic stress spikes cortisol, which also promotes sugar-seeking behavior. Dr. Colbert’s tip: Aim for 7–8 hours of shut-eye nightly. Wind down with a tech-free ritual (reading, gentle yoga, magnesium bath). When stress hits, try a 5-minute breathing break (inhale for 4 counts, exhale for 6)—research shows it can drop cortisol by 20% in under 10 minutes (Jerath et al., 2006). Wrapping Up Summertime shouldn’t mean submitting to carb cravings. By staying hydrated, loading up on fiber, using smart supplements, eating mindfully, planning ahead with if-then strategies, prioritizing protein/fats, and safeguarding your sleep and stress levels, you’ll not only beat cravings but also sustain energy, focus, and overall well-being. Fun fact: Americans, on average, eat just 16 g of fiber daily—far below the recommended 25–30 g. Boosting even 5 g can dramatically improve appetite control and gut health (USDA, 2020). Ready to take control? Pick one strategy this week, track your progress, and savor the health (and confidence) that comes with powering through summer—carb cravings and all. Dr. Colbert’s 21 Day Keto Zone Looking for more direction on how to beat carb cravings, need accountability, and crave a supportive community? Join Dr. Colbert’s free 21-Day Keto Zone Challenge—a low-carb jumpstart designed to help you build lasting habits, crush cravings, and boost energy. You’ll get daily tips, meal ideas, and live Q&A’s straight from our expert team, plus friendly encouragement from fellow challengers. Ready to take the next step? Click here to join: https://divinehealth.com/challenge And don’t forget to connect with our Keto Zone Facebook group, click the link and request to join the group and someone will approve you the same day. facebook.com/KetoZoneGroup! References Clark, M. J. & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of Nutrition, 143(4), 395–402. Gollwitzer, P. M. & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Psychological Bulletin, 132(2), 169–188. Kristeller, J. L. & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49–61. Leidy, H. J. et al. (2015). Higher protein intake preserves lean mass and satiety with weight loss in pre-diabetic women. Journal of Nutrition, 145(12), 2375–2382. Spiegel, K., Tasali, E., Penev, P. & Van Cauter, E. (2004). Sleep loss: A novel risk factor for insulin resistance and Type 2 diabetes. Journal of Applied Physiology, 99(5), 2008–2019. St-Onge, M. P. & Bosarge, A. (2008). Weight loss diet that includes consumption of medium-chain triacylglycerol oil leads to greater weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621–626. Stookey, J. D. et al. (2012). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity, 20(8), 1675–1682. To read the original article click here.

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Don’t Ignore Beets’ Essential Health Benefits

The AHA! Team — Wed, 12 Jun 2024 04:31:08 +0000

Dena Schmidt via NaturalHealth365 – Beets may not be high on your list of favorite foods, but word about their health benefits and nutrition is spreading. For instance, a new study published in the European Respiratory Journal found that drinking beetroot juice can significantly lower blood pressure in COPD patients. Another study published in the Hypertension Journal showed that beet juice is as effective as medications for lowering blood pressure and (best of all) without negative side effects. In fact, drinking beet juice – as part of a nitrate-rich diet – has also been linked with increased blood flow to the brain and better cognitive performance, according to a study published in the journal Nitric Oxide. Why beets should be part of your diet From disease prevention to sports performance, the benefits of beets are more than you can imagine. Here are 9 of the most compelling benefits of beet nutrition: 1. Rich in fiber and key nutrients Fiber is linked with gut health and a feeling of satiety that lasts. Beets’ nutrition also includes vitamin C, potassium, folate, and manganese. And, because of their nutrient content – beets can help to support organ, nerve and bone health as well as the immune system. 2. Increased energy and stamina Beets are loaded with healthy carbohydrates for energy. Studies have shown that drinking beet juice prior to a workout can extend an exercise session by 16 percent. As nitrates are turned into nitric oxide, the body’s oxygen “cost” is reduced during physical activity. 3. Regulates blood pressure Beet juice is a potent and effective natural way to lower blood pressure. Just one glass of beet juice drops systolic blood pressure by around 4 to 5 points. This is likely due to its nitric oxide content – which naturally relaxes and dilates the blood vessels, improving the flow of blood and lowering pressure. 4. Reduces inflammation The nutrient betaine in beets is known for protecting proteins, enzymes, and cells from environmental stress. This, in turn, helps to reduce inflammation, improve vascular risk factors, protect internal organs, and enhance internal performance. Of course, reduced inflammation will also provide greater protection against many chronic illnesses, including cancer, heart disease, autoimmune disorders and dementia. 5. Detoxification Beets contain betalin pigments, which aid in detoxification. Broken-down toxins essentially bind to the molecules and can then be excreted. In this way, beets purify both the blood and the liver. 6. Improved cardiovascular health The high fiber content of beets helps balance cholesterol levels by lowering triglycerides and LDL cholesterol while increasing HDL cholesterol. This clears out the arteries and may help reduce the risk of heart attack, stroke, atherosclerosis, and other heart issues. 7. Reduced cancer risk The phytonutrients that give beets and other produce their deep color are associated with antioxidant and anticancer benefits. In fact, research has shown that beetroot extract blocks tumor formation in numerous cancer types. 8. Respiratory issues The high content of vitamin C in beets also makes it effective in combating respiratory problems. It reduces the symptoms of asthma and also reduces the chances of lung issues, including cancer. 9. Eye health The beta-carotene, or vitamin A, in beets, also gives them a protective effect on the eyes. Eating beets lowers your risk of macular degeneration, eye strain, cataracts, and other eye diseases. Clearly, this unassuming root vegetable backs an incredible punch for good health. In addition to eating organic sliced beets and beet greens on salads and on sandwiches, consider also drinking beet juice regularly and mixing concentrated beet powder into smoothies. Sources for this article include: Ersjournals.com AHAJournals.org NIH.gov NIH.gov NIH.gov NIH.gov EurekaSelect.com To read the original article click here.

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How to Hack Your Metabolism and Improve Your Health

AHA Publisher — Mon, 24 Oct 2022 07:00:27 +0000

Diana Bletter via Israel21c – Israeli startup Lumen offers a handheld breath analysis device that allows users to “hack their metabolism,” as cofounder Michal Mor explains. “If you have information about how your metabolism is working, you can improve your own health,” Mor tells ISRAEL21c. Mor and her twin sister, Merav, didn’t set out to start a high-tech company. The sisters, who were born in California and moved to Israel at age two with their parents, originally wanted to be physicians. Instead, they studied medical laboratory sciences at Ben-Gurion University of the Negev. They each received a master’s degree and a PhD in physiology — Merav specializing in heart arrhythmia and Michal in cardiac science. The sisters, each a mother of three children, live near each other in Tel Aviv. In their spare time, they are Ironman athletes, and Merav is a divemaster while Michal does competitive pole acrobatics. They first became curious about metabolism when they were training for an Ironman triathlon. The event is grueling. First, a 2.4-mile (3.86 km) swim, then a 112-mile (180.25 km) bicycle ride, followed by a marathon of 26.22 miles (42.20 km). The one-day event usually takes about 16 hours to complete. “Many competitors crash and don’t have the energy to finish,” Mor said. It became clear to them that “we had to be able to efficiently use fats and carbohydrates to be able to do the race.” Metabolic Flexibility The Mor sisters started searching for “metabolic flexibility,” a common term in the scientific community, “but nobody spoke about what exactly you can do to make it happen.” “We wanted to understand what was the best way to fuel our bodies,” Mor said. She and her sister became their own guinea pigs and began experimenting with nutritional methods — on themselves. “After a long swim in the sea in the morning, we’d eat meatballs and pasta,” Mor said. The method they devised for what they ate and when was so successful that they both finished the race with so much energy, they immediately registered for the next one. After that race, the sisters decided to investigate how to better measure their metabolism to get the information they needed. Tests in hospitals would have required “lying down for at least 45 minutes dressed like an astronaut and then you need a doctor to analyze the data an hour later,” is how Mor describes it. At first, they wanted only to find a home-based way to measure their own respiratory exchange ratio (RER), which indicates whether the body is getting its energy from fat or carbohydrates. A Family Business After four years of research and development, they created Lumen with three others: Avi Smila, who is chief information officer; Dror Ceder, chief growth officer; and Daniel Tal Mor, who is the CEO (and Michal’s husband). Michal Mor is head of science for products, a task in which she studies the “complicated metric of metabolic flexibility to make it accessible to everyone.” Merav Mor is the company’s chief scientist. In 2016, beta trials for the Lumen device began; Lumen was officially launched via an Indiegogo crowdfunding campaign in 2018. The device and app can connect with programs like Google Fit as well as Bluetooth to integrate users’ data. In addition to giving people a window on their metabolic health, the Lumen app – available by subscription — offers ideas for meals, including alternative suggestions if people “don’t like what’s on the menu.” There are selections for vegetarians and vegans as well as for those with food allergies, helping people understand what makes up a balanced meal. Translating Bodies Today, the company has 115 employees with offices in Israel as well as New York. Its yearly sales figures are not disclosed. One of Lumen’s breakthrough research findings is tracking how women’s metabolism changes according to each phase of their menstrual cycle. “There is a lot of research about men’s physiology,” Mor said, “and we’re using our knowledge to meet the specific needs of women.” While athletes use Lumen for their training regimen, others use the device and app to manage their health by measuring how their body is burning calories and learning what they can do to “reach their health and fitness goals.” Mor says that Lumen has helped users lose weight when used on a consistent basis, but most importantly increases metabolic flexibility by 66%. She said there is no other company that offers people the chance to measure their metabolism at home. “What we want to do is translate people’s bodies for them,” Mor said. “We’re helping people look inside and get the information they need.” For more information, click here To read the original article click here.

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How Does Coffee Affect the Immune System?

AHA Publisher — Wed, 28 Sep 2022 07:14:43 +0000

Benedette Cuffari, M.Sc. via News-Medical – As one of the most widely consumed beverages worldwide, coffee is largely consumed for its stimulating effects due to its caffeine concentration. Although previous studies touted coffee as a potential source of health problems, recent studies have found that coffee elicits a wide range of benefits to human health, particularly on the immune system. What Is the Chemical Composition of Coffee? When prepared as a beverage, coffee consists of volatile and non-volatile compounds, including carbohydrates, nitrogenous compounds, lipids, vitamins, minerals, phenolic compounds, and alkaloids. Notably, the concentration of certain compounds within coffee depends upon the amount of grounded coffee used to prepare the drink, the roasting and brewing methods, the quality of water used, and the incorporation of other ingredients into the final product. Caffeine One of the most notable chemicals in coffee is caffeine, which is chemically known as 1,3,7-trimethylxanthine. This alkaloid, naturally found in coffee beans, stimulates the central nervous system and has also been shown to elicit positive effects on long-term memory. Within a single cup of coffee, the caffeine content can range from 30 milligrams (mg) to as high as 350 mg. Like any other component of coffee, the caffeine concentration within a single cup of coffee depends upon the type of coffee beans used to prepare the drink, as well as both the brewing and roasting methods. Aside from its ability to improve focus, memory, and clarity upon consumption, the caffeine within coffee is also associated with several beneficial effects on the immune system. For example, mouse models have shown caffeine to reduce the levels of various inflammatory cytokines including interleukin 6 (IL-6), IL-3, IL-13, and reactive oxygen species (ROS). Similar effects have been observed in obese rats consuming caffeine, which was found to suppress the release of tumor necrosis factor α (TNFα), IL-6, and monocyte chemoattractant protein 1 (MCP-1). Chlorogenic Acid Black coffee and, to a greater extent, green coffee are rich in chlorogenic acid (CGA), a polyphenol that plays a primary role in the antioxidant activity of coffee. More specifically, CGA and its isomers capture superoxide anions of hydroxyl radicals, thereby reducing the extent and subsequent impact of damaging oxidative processes. By preventing oxidation and supporting any antioxidant deficiencies within the body, CGA also supports the immune system against the dangerous effective of ROS and other reactive chemicals. Within a single cup of coffee, the concentration of CGA can range from 70 to 350 mg. The concentration of CGA within a cup of coffee is also primarily dependent upon the method used to roast the coffee beans, as well as the amount of coffee consumed. Probiotic Delivery By definition, probiotics are live microorganisms that confer health benefits to the host when consumed in adequate amounts. Some of the primary health benefits associated with the consumption of probiotic species include enhanced immune and gut functions. One of the most common dietary sources of probiotics is dairy products; however, numerous efforts have been made to develop non-dairy sources of probiotic foods. Recently, researchers have looked towards coffee brews as a delivery source of probiotics. In particular, non-fermented probiotic coffee formulations have been successfully curated, all the while maintaining the viability of the probiotics against high temperatures normally encountered during the coffee brewing process. Comparatively, fermented probiotic coffees offer a much more significant health benefit than non-fermented products. In fact, researchers have hypothesized that a successfully fermented probiotic coffee could increase the bioavailability of various endogenous coffee components, including melanoidins and phenolic compounds. Protection Against Autoimmune Diseases In addition to caffeine and CGA, some of the other notable components of coffee that elicit various benefits to the immune system include kahweol, cafestol, and arabinogalactans. Within the innate immune system, these compounds allow coffee to contribute to the cytotoxicity of natural killer cells through their action on C-reactive proteins and toll-like receptors. By enhancing the activity of natural killer cells, coffee may also prevent their degeneration, thereby protecting coffee consumers against various autoimmune diseases. Comparatively, within the acquired immune system, the caffeine content within coffee potentially suppresses the proliferation of Th1 and Th2 cells. As a result, coffee can reduce the damage caused by the release of cytokines due to overactive T- and B-cells. The association between coffee consumption and the prevention of autoimmune diseases has been investigated in various types of studies. To this end, these studies have found that coffee intake can reduce the risk of Rheumatoid arthritis, autoimmune thyroid disease, diabetes, multiple sclerosis, psoriasis, autoimmune liver disease, inflammatory bowel disease, and systemic lupus erythematosus. Conclusions Over the past several years, various studies have demonstrated that the consumption of coffee has positive effects on the immune system. Nevertheless, daily caffeine intake should not exceed 400 mg/day in adults and 200 mg/day in pregnant and breastfeeding women. References Acikalin, B., & Sanlier, N. (2021). Coffee and its effects on the immune system. Trends in Food Science & Technology 114; 625-632. doi:10.1016/j.tifs.2021.06.023. Chan, M. Z. A., & Liu, S. (2022). Coffee brews as food matrices for delivering probiotics: Opportunities, challenges, and potential health benefits. Trends in Food Science & Technology 119; 227-242. doi:10.1016/j.tifs.2021.11.030. Farag, M. A., von Bergen, M., Saleh, B. M., et al. (2021). How do green and black coffee brews and bioactive interaction with gut microbiome affect its health outcomes? Mining evidence from mechanistic studies, metagenomics and clinical trials. Trends in Food Science & Technology 118B; 920-937. doi:10.1016/j.tifs.2021.11.004. To read the original article click here.

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The “No Weight Gain” Holiday Eating Plan!

AHA Publisher — Thu, 09 Dec 2021 08:00:59 +0000

Dr. Don Colbert – It may seem futile, difficult, or discouraging to eat healthy during the Holiday Season. But take heart, you CAN enjoy a wonderful Holiday Season and delicious foods without weight gain! We have a “No Weight Gain” Holiday Eating Plan for you today. It’s your guide to easy, healthy eating throughout December while still enjoying delicious festive foods. You can do it! Here’s how. The “No Weight Gain” Holiday Eating Plan How can you enjoy festive foods and not gain weight this Holiday Season? Try these 5 simple tactics with Holiday eating: 1. Avoid the All-You-Can-Eat Mentality It’s easy to overeat for 30 or more days between Thanksgiving and New Year’s Day. However, this won’t help your health journey, and may sabotage all the hard work you’ve already done throughout the year. Instead, decide which days you’ll let loose a bit, and then stick with your normal healthy eating plan on the other days. For example, you may decide you want to really enjoy festive foods and gatherings on Thanksgiving, Christmas and New Year’s Day. This accounts for only 3 days or less than 10% of the “season.” On the other days, remain steadfast with healthy eating. Then, enjoy these 3 days without guilt! 2. Avoid Refined Carbs and Stay in the Keto Zone® Believe it or not, it is possible to eat healthy and stay in the Keto Zone® during the Holiday Season. How? First, follow our first tip and eat as normal except for a few festive days (if you’d like). Then, try swapping out some of the typically sugar-laden holiday foods with Keto healthy versions. For example, try our: Dr. Colbert’s Keto Coffee with Keto Zone® MCT Oil Powder – Caramel Spiced Keto Hot Chocolate Peppermint Mocha Delicious Holiday Appetizers Smart Holiday Foods Swaps Healthy Keto Zone Eating at Holiday Parties and Restaurants Bring keto dishes to parties so you know you’ll always have something to enjoy. Lastly, use our next tip to get right back on track when you do stray! 3. Use Smart Tools to Get Back & Stay in Ketosis: Intermittent Fasting, Instant Ketones and Anti-Bloat Smoothie We all know it’s easy to fall into unhealthy eating every once in a while. Perhaps, you’ll splurge at a spur-of-the-moment holiday party or get together. It’s okay, we have a plan to get right back on track! When this happens, do not wallow in unhealthy eating day after day simply because you fell off the wagon. Instead, make the next day count and get back to healthy eating with these tools: Intermittent Fasting: You can feel healthy and lean in no time with intermittent fasting. The easiest method is to stop eating at 7:00pm every night, and resume at 11:00 am every morning. During the morning before 11:00, you can have non-carb drinks such as Dr. Colbert’s Keto Coffee with Keto Zone® MCT Oil Powder – Caramel. Intermittent fasting offers many health benefits, encourages healthy weight changes, and promotes ongoing healthy eating (1). Instant Ketones: If you fall out of ketosis, you can get back into it quicker than you might think. While reducing carbs, add Keto Zone® Instant Exogenous Ketones Powder. These exogenous ketones will help your body begin to use ketones as energy again, help you avoid the keto flu, and promote satiety. Ketones are a great tool to stay healthy during the Holiday Season. Anti-Bloat Smoothie: You can also use our Keto Zone Anti-Bloat Smoothie (add Keto Zone® Instant Exogenous Ketones Powder for even better results!) to help rid your body of excess fluid retention, while flooding it with nourishing ingredients. This mental shift from overeating to healthy foods can really help you get back on track. Then, once on track, start back with daily healthy eating using the Keto Zone Diet Book. It’s your one-stop-shop for a healthy, Keto Zone lifestyle! 4. Stay Social and Active It’s much easier to feel unhealthy, sulk, and go down the spiral of weight gain if you keep to yourself. Instead, stay active and social, as much as possible, in winter months. For example, maintain an exercise program by enlisting a friend or an accountability partner. It’s also much easier to stick to healthy eating when others are doing so as well during the Holidays. Find a friend who values healthy eating, too. Enlist others to encourage positive, healthy habits! 5. Keep Track of Holiday Eating & Don’t Quit! Another great tool for successful Keto Zone eaters is a food journal during Holiday eating. Why? A food journal helps you acknowledge what you’re eating and how it affects you, rather than losing track. You can use a pen and paper and write down your intake. Or try a food diary App. For even better results, become familiar with the carbohydrate values of foods and keep tabs of total carbohydrates per day as you go. There’s nothing magic about food diaries, but they do promote healthy weights and compliance to eating plans. In fact, food diaries have shown significant results in fat loss in those who keep a diary versus those who don’t (2). In addition, monitoring your weight is helpful, especially through the Holidays. Some studies have also found that daily weighing, just through the Holidays, helps those looking to stay on track (3). On the other hand, many people feel like it’s time to relax and sort of “quit” on the year in terms of healthy eating. They choose to wait until the New Year to tackle goals again. If you can manage, decide instead to get a jump start on the year and eat healthy now! Quitting on healthy habits will only serve as a set back once the New Year starts again. Want more encouragement for healthy Keto Zone eating? Check out these Tips to Stay on Track with Keto Zone from real Keto dieters! Why Do Some Adults Experience Weight Gain During the Holidays? Unfortunately, holiday weight gain is a reality for many adults. In fact, most studies show a gain of 1-5 pounds, with a lesser amount among young people, such as those who are college-aged, and more among adults who are already overweight (4, 5). Why do adults gain weight? And why do overweight adults experience this most? There are many reasons. They may include: Carbohydrate-rich sugary foods are even worse when your body is overweight, and your cells are insulin resistant. For many overweight adults, sweets are a downward spiral of fat storage and insulin resistance. More sweets equal more fat storage, more fat storage equals more insulin resistance, which equals even more fat storage when you eat sweets. See how this could be especially problematic during the Holidays? Of course, Keto Zone removes the sugar. Our bodies fight for homeostasis. When you make changes to an overweight body, unless drastic such as Keto Zone, it will fight to resist weight loss and maintain its mass. In fact, studies show that even if you’ve worked hard all year and achieved some weight loss, various neuroendocrine, metabolic, and behavioral mechanisms are set in motion to counteract it (6, 7). Unless, you’ve used a method that completely changes the way your body produces energy and metabolizes food, as with Keto Zone. Frustration can easily set in when you don’t see results. If overweight, and barely seeing the scale move, it can be especially tough to stick to a plan during the Holidays, when seemingly everyone else can eat what they want. Thankfully, the Keto Zone lifestyle produces results effectively and efficiently. The holiday season is hallmarked by food traditions. It can be especially tough for anyone who grew up with traditions and celebrations that center on eating. Foods are certainly a great part of celebrations, but you can take steps to take the focus off eating and increase activities together. Bottom Line It’s a wonderful time of year, full of wonderful foods. With the Keto Zone, you don’t have to miss out! In fact, you can enjoy delicious keto foods, Holidays feasts, and wonderful times with family and friends. Stay on track through the end of this year with our “No Weight Gain” Holiday Plan! To read the original article click here.

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Could a Diet High in Carbohydrates Increase Your Risk of Heart Disease?

AHA Publisher — Wed, 03 Mar 2021 08:00:16 +0000

Dr. Mahshid Dehghan interview conducted by Emily Henderson, B.Sc. via News-Medical Net – In this interview, News-Medical speaks to Dr. Mahshid Dehghan about her latest research into diet, and how a diet high in carbohydrates could increase your risk of heart disease. What provoked your research into diets? Diet is one of the most important modifiable risk factors for cardiovascular disease and other non-communicable diseases. In 2017, we published results of the PURE study in the Lancet and reported the association between the number of carbohydrates and health outcomes. We found those who consumed more than 60% of their energy from carbohydrates had a higher risk of mortality and CVD. A month ago, we published the results of another study in BMJ. In that study, we assessed the relationship between the quality of carbohydrates as refined, whole grains, and rice and health outcomes. We reported that highly refined grains, compared with a low intake (<50 g/day v >350 g/day) were significantly associated with a 27% higher risk of total mortality, 31% non-cardiovascular mortality, 33% major cardiovascular disease events, and 47% higher risk of stroke. In the present study, we were interested to indicate the extent to which the glycemic index has any value as a marker of carbohydrate quality related to chronic disease in general and cardiovascular disease in particular. By better understanding the harmful effect of poor quality carbohydrates on health outcomes, we will able to prevent premature death and CVD. Why is having a healthy balanced diet so important for our health? Diet is one of the most important modifiable risk factors of chronic disease and premature death. Cardiovascular disease is the leading cause of mortality worldwide, with 80% of the burden in low-income and middle-income countries. Therefore, the impact of poor quality diet maybe more profound in those regions and among low-income families around the world. Please could you give some examples of poor-quality carbohydrates? Poor-quality carbohydrate foods include those that contain a low amount of fiber, a higher percentage of refined grains than whole grains. Poor quality carbohydrates are mainly processed grains such as refined grains (e.g. white bread) with a high glycemic index. By contrast, low glycemic index foods are a rich source of fiber such as fruit, vegetable, legume, and whole grains. Low glycemic index foods gradually increase blood glucose and this is one of the reasons that they are healthier than refined grains. Can you describe your latest research into carbohydrates and heart disease? Using data from a large prospective cohort study that included 137,851 people in the Prospective Urban and Rural Epidemiology (PURE) study, we assessed the association between glycemic index and health outcomes. During a median follow-up of 9.5 years, about 9000 death and more than 8000 cardiovascular diseases were recorded. Dietary information was obtained using a country-specific food frequency questionnaire at the beginning of the study. Our study population is unique because it includes people from 20 low-, middle-, and high-income countries throughout North America, Europe, South America, Africa, and Asia. What did you discover? After performing extensive adjustments, we found that a diet with a high glycemic index was associated with 28%, 25%, 14%, higher risk of stroke, major CV events, and death due to cardiovascular disease respectively in all participants. Associations were even stronger among those with preexisting CVD with a 71% higher risk of stroke and 49% higher risk of CV events. Results concerning glycemic load were similar. Your study geographically is the largest study of this kind. Why is it important to study a large and dietary diverse population for this type of research? The study population is unique because it includes people from 20 low-, middle-, and high-income countries throughout North America, Europe, South America, Africa, and Asia. We know that burden of non-communicable diseases is higher in low and middle-income countries. 80% of CVD happens in low and middle-income countries where poor quality carbohydrate consumption is high. Therefore, people in those regions benefit more by lowering their intake of high glycemic index foods such as refined grains and this would be the same for low-income families in high-income countries. Also, our results are robust in different populations with varying dietary patterns, which suggests that the findings are widely applicable. What advice should be given to people regarding their diet and heart health? Intakes of a combination of cereal grains with a lower intake of refined should be encouraged while promoting a higher intake of whole grains. Reduction in quantity and improvement in the quality of carbohydrate is essential for better health outcomes. We always encourage choosing minimally processed foods, higher consumption of fruits, vegetables, legumes, and whole grains over refined grains as often as possible. Do you believe that with continued research, people will have a better understanding of harmful diets? We are providing new evidence and we hope that dietary guidelines in North America, with its multicultural population, consider these findings and encourage individuals to lower their refined grain and sugar intake and promote a higher intake of whole grains. Also, public health policies should encourage a diversity of sources of carbohydrate consumption, meaning consumption of foods from all types of grains, legumes, roots, tubers in moderation. These messages should be distributed to the public by media as well. What are the next steps in your research? Currently, I am investigating associations of foods with varying degrees of processing and health outcomes and am hoping to publish the results of this research soon. Where can readers find more information? Jenkin D, Dehghan M, Yusuf S. et al. Glycemic Index, Glycemic Load and Cardiovascular Disease and Mortality. NEJM 2020 Swaminathan S, Dehghan M, Yusuf S. et al. Associations of cereal grains intake with cardiovascular disease and mortality across 21 countries in the Prospective Urban and Rural Epidemiological Study: A prospective cohort study. BMJ 2020 Dehghan M, Mente A, Yusuf S. et al. Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. Am J Clin Nutr. 2020 Dehghan M, Mente A, Yusuf S. et al. Association of dairy intake with cardiovascular disease and mortality in 21 countries from 5 continents: The PURE study. The Lancet. 2018 S0140-6736(18)31812-9. Dehghan M, Mente A, Yusuf S. et al. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from 5 continents: The PURE study. The Lancet. 2017. 4;390 (10107):2050-2062. Miller V, Mente A, Dehghan M et al. Fruit, vegetable, and legume intake and cardiovascular disease and deaths: The Prospective Urban Rural Epidemiology (PURE) study in 18 countries. The Lancet. 2017. 4;390 (10107):2037-2049. About Dr. Mahshid Dehghan Mahshid Dehghan is an investigator for the Nutrition Epidemiology program at Population Health Research Institute and the nutrition lead of the PURE study and the INTERSTROKE study. Her main interests are the development of methods to measure the long-term dietary intake of individuals around the world and understand the impact of dietary factors in the cause and prevention of cardiovascular disease and cancer. She has published 64 papers and 2 book chapters. She holds two Masters of Clinical Nutrition and Health Research Methodology and received her doctoral degree in Clinical Nutrition from Newcastle University, England, and completed post-doctoral training in Nutrition Epidemiology at McMaster University in Canada. To read the original article click here.

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3 Delectable Fall Inspired Keto Zone Recipes

AHA Publisher — Tue, 01 Dec 2020 08:00:22 +0000

Dr. Don Colbert – With autumn turning to winter, and the Holidays soon approaching, you’re likely in the mood for delicious, warm, and comforting foods. While it’s imperative to watch out for sugar and harmful carbohydrates, there are many amazing keto recipes and options available. Here are 3 of our favorites for November. Prepare to be blown away by these delicious flavors. You won’t believe they are low-carb and nourishing! 3 DELECTABLE KETO ZONE RECIPES 1. KETO ZONE PUMPKIN SPICE FAT BOMBS Ingredients 4 ounces full-fat cream cheese, softened 4 ounces organic butter, softened 1/4 cup low-carb powdered sweetener (such as Swerve) 1/2 cup canned organic pumpkin puree 4 tablespoons unflavored Keto Zone MCT Oil Powder 1/2 teaspoon vanilla extract 3/4 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon ginger pinch each allspice, cloves, and salt 1/2 cup pecans Instructions Grease or place paper liners in a mini muffin tin. Alternatively, use a silicone mold and set it on the counter. Whisk the softened cream cheese and butter in a medium mixing bowl until thoroughly combined. Next, add the sweetener, pumpkin puree, MCT oil powder, vanilla, salt, and spices to the mixture. Stir well. Divide mixture into a mini muffin tin or silicone molds. Place a half pecan on top of each fat bomb. Freeze 2-3 hours, or until firm. Wrap well and store in a refrigerator or freezer. Enjoy! Nutrition info: 141 calories, 14 grams fat, 2 grams net carbohydrates (3 grams carbohydrates, 1 gram fiber), 2 grams protein 2. KETO ZONE CREAMY CAULIFLOWER SOUP Ingredients 3 tablespoons extra-virgin olive oil 1 medium yellow onion, chopped 1 clove garlic, minced 1 large head cauliflower, cut into small florets (about 8 cups) 6 cups chicken or vegetable stock 2 tablespoons Keto Zone Unflavored Hydrolyzed Collagen Powder 7 sprigs fresh thyme 1 bay leaf Sea salt Freshly ground black pepper 1/4 cup heavy cream Instructions Heat 2 tablespoons olive oil over medium in a large pot. Add chopped onions and cook until tender, about 6 minutes. Add minced garlic, stirring constantly for 1 minute. Add cauliflower, stock, collagen, 3 sprigs thyme, and the bay leaf. Bring to a simmer. Continue to cook until cauliflower is very tender, 15 to 20 minutes. Once cauliflower is tender, remove thyme and bay leaf (discard). Blend soup with an immersion blender or transfer to a blender or food processor to puree until smooth. Pour back into the pot, if needed, and stir in cream. Reheat if necessary. Serve in soup bowls and garnish with 1 sprig each of thyme and a drizzle of remaining olive oil. Nutrition info: 185 calories, 16 grams fat, 5 net grams carbohydrates (8 grams carbohydrates, 3 grams fiber), 5 grams protein 3. KETO ZONE HERBED CORNISH HENS Ingredients 4 Cornish game hens Sea Salt Freshly ground black pepper 1 lemon, quartered 4 sprigs of fresh rosemary 1 tablespoon Italian Herbs 4 tablespoons organic butter, softened 16 cloves garlic Instructions Preheat an oven to 450 degrees F. Rub each game hen with chickens with 1 tablespoon of butter. Lightly season each hen with salt, pepper, and herb mixture. Place 1 lemon wedge, 4 garlic cloves, and 1 sprig of rosemary in the cavity of each hen. Arrange hens in a large, heavy roasting pan or a foil/silicone lined baking sheet. Roast hens in a preheated oven for 25 minutes. Then, reduce heat to 350 degrees F and continue to roast another 25 minutes, or until hens are golden brown and juices run clear (internal temperature should be 170 degrees). Remove hens from the oven. Tent with aluminum foil and allow it to rest for at least 10 minutes before carving. Serves 4.* Nutrition info: 423 calories, 20 grams fat, 5 net grams carbohydrates (5 grams carbohydrates, 0 grams fiber), 52 grams protein. *Alternatively, serve ½ Cornish hen per serving, and drizzle with 2 tablespoons olive oil per serving to decrease protein to 26 grams and increase fat to 48 grams. KETO ZONE RECIPES CAN EMPOWER YOU THROUGH THE HOLIDAYS! You don’t have to give up on your weight, health, and wellness goals just because it’s the Holiday Season. Sure, there’s more temptation and goodies. But, you can feel empowered and in control with Keto Zone recipes. USE THESE 3 EASY TIPS TO STAY ON TRACK: Only eat as though it’s a Holiday, on the Holidays! Instead of eating like it’s a party for 6 weeks, eat your normal, healthy Keto Zone diet each day, and thoroughly enjoy the Holidays themselves. Look for Keto Zone recipes with stated nutrition information. This makes it easy to enjoy delicious recipes without ever missing old unhealthy favorites. Think of health as a gift you’re giving yourself. It’s not a burden or compromise to stay healthy through these months. Your health is one of the most important gifts you can ever give yourself. Take joy in it! BOTTOM LINE You can stay on track and enjoy delicious recipes through November. Try these favorites. They are easy, delicious, and in the Keto Zone! To read the original article click here. For more articles from Dr. Colbert click here.

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Vitamin D Deficiency Has Lead to Weight Gain

AHA Publisher — Wed, 14 Oct 2020 07:00:15 +0000

Al Sears, MD, CNS – When Hippocrates told his overweight patients to walk outside naked, he was on to something important. Exposing as much skin as possible would have made a big difference in not only weight loss, but in preventing an epidemic that would strike his ancestors thousands of years later. More on this in a moment… Today, excessive weight gain is a symptom of what I’ve named Syndrome Zero. This condition is at the root of almost every chronic disease — like heart disease, cancer, Alzheimer’s, arthritis, hypertension and diabetes. Mainstream medicine has no clue how to treat it because they can’t see the forest for the trees. You see, Western medicine focuses on treating individual symptoms instead of getting to the root causes of a disease. But the symptoms of Syndrome Zero share the same root — your body’s “metabolic” response to our modern, grain- and carb-heavy diet and the chronic insulin overload it causes. Your body wasn’t designed to handle all these carbs and sugars. Every time you eat carbs your pancreas releases the hormone insulin. The insulin is supposed to carry glucose into your cells to make energy. The more carbs you eat, the more insulin builds in your bloodstream. It overwhelms the receptors in your cells. It makes them insulin resistant. And insulin becomes less effective at pushing glucose into your cells. And too much insulin blocks fat from leaving your body. This triggers fat storage — causing oxidation, inflammation and eventually all the conditions associated with Syndrome Zero. But here’s what Hippocrates got right when he told his patients to get naked… Exposing your skin to sunlight triggers the synthesis of vitamin D in your skin. And the latest research proves that your body needs this critical vitamin both as a defense against Syndrome Zero and in order to fight it. You see, vitamin D is utterly essential for proper insulin function. Studies show that vitamin D improves your body’s ability to use insulin and that it’s also needed by your body to stimulate the beta cells in your pancreas to produce insulin in the first place.1 But the effects of vitamin D don’t only take place in the pancreas. Vitamin D receptors are triggered in all the target tissues for insulin, like muscle and fat tissue. A recent study by scientists involving nearly 500 patients found that 58% of those with a vitamin D deficiency also had insulin resistance.2 In fact, the lower their vitamin D, the greater their occurrence of this disorder. In another study of 10,000 Americans over the age of 45, researchers found that boosting vitamin D levels reduced the incidence of Syndrome Zero — thanks to its effect on insulin function. Vitamin D also repairs damage to the heart and blood vessels caused by high blood pressure.3 The problem is that almost everyone today is vitamin D deficient — thanks in a large part to the bad advice we’ve been given to stay out of the sun. But just 30 minutes of daily sun exposure during the summer months, your body is capable of producing 50,000 IUs of vitamin D over the following 24 hours. Naked and Protected Like Hippocrates, I recommend getting “naked” in the sun. Expose as much skin as you feel comfortable. Here’s a quick guide to help you figure out how long you should stay outside: If you have fair, freckled skin, you have a higher risk of sunburn, but you also make vitamin D3 much more quickly. Aim for 10 to 15 minutes of sun in the morning or in the late afternoon during summer. In winter, add 10 to 15 minutes. If you have light brown skin, aim for 30 minutes of sun each day in the summer and a little longer during the winter season. If your skin pigmentation is very dark you are walking around with the equivalent of SPF 8-15 sunscreen. Although you won’t burn easily, you have a much higher risk of being vitamin D deficient. Aim for 40 minutes to an hour in the sun during summer and longer during winter. To Your Good Health, Al Sears, MD, CNS 1. Bornstedt ME, et al. “Vitamin D increases glucose stimulated insulin secretion from insulin producing beta cells (INS1E).” Int J Endocrinol Metab. 2019;17(1):e74255. 2. Schmitt EB, et al. “Vitamin D deficiency is associated with metabolic syndrome in postmenopausal women.” Maturitas. 2018;107:97-102. 3. Khan A, et al. “Nanomedical studies of the restoration of nitric oxide/peroxynitrite balance in dysfunctional endothelium by 1,25-dihydroxy vitamin D 3 – clinical implications for cardiovascular diseases.” Int J Nanomedicine.2018;13:455-466. To read the original article click here. For more articles from Al Sears, MD click here.

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The Most Important Meal of the Day or a Big Fat Lie?

AHA Publisher — Wed, 09 Sep 2020 07:00:33 +0000

Al Sears, MD – It’s not natural to eat first thing in the morning. Yet we’ve been fed this lie for years being told it’s the most important meal of the day. Our ancestors didn’t wake up and pour a bowl of cereal for breakfast. They had to go out and kill their meal first. In their native environment, they performed at their peak. Their hearts and lungs were powerful, and their brains were sharp. The FDA has gone to great lengths to scare us into drastically changing the way we instinctively ate, saying their way is healthy. And, as a country we’ve complied. Today, our consumption of these foods is way down: Fat by 40% Red meat by 54% Whole milk a whopping 90% Butter by 85% Saturated fat by 50% Yet our consumption of vegetables, fruit, grains and polyunsaturated fats is up dramatically. They’ve got it all wrong and as a result we’re fatter, sicker and weaker than ever before. Today, two out of three people are overweight or obese, and diabetes has increased by a catastrophic 900%. Unfortunately, we don’t live in this native environment anymore. But we can return to the native wisdom of our ancestors including plenty of healthy fats and the right kinds of proteins in our diet, as well as eating few carbs. But just as important as what you eat is when you eat. It’s not normal for humans to eat all day long — and it’s not healthy. Our ancestors went long periods without eating. But during these hard times, they thrived. And in the process, fasting became hardwired into our DNA. Luckily, today we don’t have to go days without eating. By introducing “lean periods” of intermittent fasting into your day, you help restore your body to its native health.1,2,3,4 Doing so can… reduce insulin resistance, lower blood pressure to reduce the risk of heart disease, lower risk for cancer, boost immune system, help with weight loss and reduce inflammation — the root cause of today’s chronic diseases. Eat Like Your Ancestors I recommend you start simply having an 8-hour eating window every day, followed by a 16-hour fast. Here’s how it works: You start your day with a 10 a.m. breakfast. Then eat lunch at your regular time. Finish dinner by 6 p.m. You eat nothing else from 6 p.m. until 10 a.m. the next day. When your body gets used to the 16-hour fast, you can move up to the 24-hour mark. You can practice one-day fasts as often as every two weeks. Remember: What you eat is as important as when you eat. Keep these three things in mind: Fats make up 70% of calories. Fat is so important that if your body senses you’re starving, it does everything it can to preserve your fat stores. Healthy fats include omega-3s, MCT oil and saturated fat. Go low-carb. Carbohydrates should never make up more than 5% or 10% of your total calories. The easiest way to start is by avoiding processed foods, grains, rice, pasta legumes and starchy vegetables. Choose the right kind of protein. The protein you eat is only as healthy as the animal it comes from… I suggest eating grass-fed beef and wild-caught fish. Choose eggs from pastured chicken. Nuts and seeds such as almonds, peanuts, cashews, sunflower and pumpkin seeds also have plenty of protein. To Your Good Health, Al Sears, MD, CNS 1. Cheng C, et al. “Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration. Cell Stem Cell. 2014;14(6):810-823. 2. Malinowsk B, et al. “Intermittent fasting in cardiovascular disorders—an overview.” Nutrients. 2019;11(3):673. 3. Lui Y, et al. “SIRT3 mediates hippocampal synaptic adaptations to intermittent fasting and ameliorates deficits in APP mutant mice.” Nat Commun. 2019;10(1):1886. 4. Cabo R and Mattson M. “Effects of intermittent fasting on health, aging, and disease.” N Engl J Med.2019;381(26):2541-2551. To read the original article click here. For more articles from Al Sears, MD click here.

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