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Follow the Keto Diet the Right Way for Weight Loss and Better Health

AHA Publisher — Mon, 02 May 2022 07:00:31 +0000

Chulalongkorn University via Newswise – Chula doctors advise people to gain a better understanding of the “high-fat content Keto weight loss diet” to find out the good effects, and the side effects. The emphasis should be on weight loss to combat diseases and long-term health benefits with a balanced and moderate diet. Weight loss isn’t only about maintaining the desired figure and physical beauty. It is also a way to fight certain diseases and achieve good health. Nowadays there are several methods of dieting to achieve weight loss, most of them emphasizing the importance of consuming vegetables and fish while avoiding fatty food. There is, however, another method known as the Ketogenic diet which emphasizes “fat” as the mainstay in all meals consumed. According to Assistant Professor Patchaya Boonchaya-anant, M.D. Division of Endocrinology and Metabolism, King Chulalongkorn Memorial Hospital, the Thai Red Cross Society, “The key to a Ketogenic diet is weight reduction which plays a part in health care and treatment of such diseases as obesity and certain types of diabetes which require patients to have their weight under control.” She also provides advice on how to follow the Keto diet correctly to achieve positive results both in terms of health and bodyweight reduction. What is the Keto diet? Keto or the Ketogenic is a low carbohydrate and sugar diet and focuses instead on the consumption of “fat” and protein. Asst. Prof. Dr. Patchaya explains the premises of the Keto diet saying that “Carbohydrate foods like wheat and rice are digested and become glucose which is the main source of energy for the body. When we consume fewer carbs, the body will turn to the stored fat as its primary fuel and turn that into Ketone Bodies – hence the name Keto.” How to follow the Keto diet for effective weight loss The Keto diet for weight loss places emphasis mainly on fat and protein intake and reduces the proportion of carbohydrate consumption such as wheat, rice, and sugar to only 5% or 20-50 grams per day or not having any carbs at all in a meal. This leads to Ketosis which is when the body consumes body fat as its main source of energy. According to Dr. Pitchaya, carbs and proteins make you feel full for a longer period while Ketone Bodies reduce the appetite for food and help to control the level of calories being consumed which plays an important part in reducing body weight. What are the healthy fats in the Keto diet? Dr. Patchaya explains that even if the principles of the Keto diet are based on fat consumption, not all types of fats are healthy. “Even if the Keto diet is about eating fats, this doesn’t mean one can eat fatty or fried food like bacon that is full of large quantities of fat. If you choose to follow the Keto diet, it is important to choose healthy fats too” she cautions us. Fats in food can be classified into two types: Unsaturated fats or healthy fats Unsaturated fats or healthy fats are mostly found in vegetables and fatty fish like sea fish or salmon, avocado, olive oil, sunflower oil, soybeans, or sesame oil. Saturated fats Saturated fats contain fats that are both healthy and unhealthy and are mostly found in meat, lard, chicken, yogurt, butter, cheese, coconut milk, coconut oil, and palm oil, for example. Both types of fat are necessary and beneficial for the body but if one consumes too many saturated fats it can be harmful leading to high cholesterol levels, the danger of blood clots, strokes, and heart disease. Aside from the choice of fat consumption, Keto diet followers must also take caution in the types of fruits and vegetables they consume and void those with high carb and sugar levels or using sugar in their food which could lead to the body not achieving Ketosis. In such cases, weight loss can instead be replaced by weight and fat gain. What are some of the side effects of the Keto diet? A Keto diet for health and weight loss may not be suitable for everyone, Dr. Patchaya cautions. “If you are healthy, do not suffer from congenital diseases, and are not pregnant you can follow the Keto diet. If you do have health concerns, you need to consult your doctor first since certain diseases or medications you are taking can be harmful when you go on the Keto diet.” The Keto diet involves a very specific way of eating. It isn’t varied and reduces certain types of nutrients. If you do not pay close attention, it can cause several types of side effects such as Keto Flu: When the body achieves Ketosis you might experience flu-like symptoms with fever, head and body aches, nausea, vomiting, or fatigue. Most of the time, these symptoms will gradually disappear but if they persist for more than two weeks you should see your doctor. Nutrient deficiency: A Keto diet requires you to reduce the quantities of certain types of food and this might cause the body to receive inadequate amounts of certain nutrients such as fibers or vitamins that could be a cause of some other subsequent health problems. Constipation, dehydration, and mineral deficiency: The body expunges Ketone bodies along with urination leading to the loss of fluids putting you at risk of dehydration and mineral deficiency. Low levels of carbohydrate consumption will result in the body receiving inadequate fiber causing constipation. Constant thirst: is often found since the body expunges fluids and this causes Keto diet followers to feel constantly thirsty. Frequent sips of water are essential. Brain fatigue: brain fatigue, shortness of memory, and lack of concentration are found, though infrequently. Oily skin and acne: Consumption of certain types of fats can lead to skin irritation which might cause acne. Yoyo effect when the Keto diet is halted The Keto diet brings about rapid weight loss with less withdrawal symptoms than other types of diets. However, once the Keto diet is halted and the person resumes their previous way of life or consumes meals that are not a full Keto diet they might experience weight gain known as the Yoyo effect. The Keto diet is a fast and effective way to achieve weight loss but one might encounter some of the side effects mentioned. As of now, we still don’t have any clear data as to the impacts of the keto diet on one’s health in the long run. For this reason, when the desired weight loss is achieved one should resume a more varied and balanced diet for the long-term benefits of our health. Dr. Patchaya ended by telling us that “consuming the five groups of food in adequate quantities for the body may be a slower way to lose weight but should certainly yield positive effects in the long run.” To read the original article click here.

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Your Healthiest Season Ever With Beyond Keto

AHA Publisher — Wed, 30 Mar 2022 07:00:13 +0000

Dr. Don Colbert – This could be your healthiest season yet. If you’re ready to ditch the processed, chemical-laden, unhealthy foods and move into a lifestyle that promotes energy, a healthy weight, healthy digestion, and a youthful brain, here it is. It’s time to take the best attributes of Keto Zone® and combine them with the best of the Mediterranean Diet. It’s time to experience Dr. Colbert’s Beyond Keto and live your healthiest season ever. Build Upon the Success of the Keto Zone® Many people have had incredible success with the Keto Zone. As reflected in studies on ketogenic diet results, Keto Zone users have experienced efficient and long-lasting weight loss, healthy cholesterol and triglyceride levels, optimal blood sugars, and more (1, 2, 3, 4, 5, 6, 7, 8, 9). The Keto Zone has always gone beyond typical ketogenic diets to promote the healthiest low-carbohydrate and high-fat foods. While other ketogenic diets may allow processed foods or a diet too high in saturated fatty meats, Keto Zone encourages the healthiest fats such as extra virgin olive oil and avocado oil, healthy protein from fish, eggs, poultry, and more, and a plethora of fresh, vibrant vegetables, green powders, and fruit powders. Now, Dr. Colbert has put these optimized Keto Zone recommendations into a book. To engage in your healthiest summer, look no further than Beyond Keto Zone. As promised, you will find an eating lifestyle that marries healthy Keto Zone eating with the Mediterranean Diet. The result? A lifestyle that promotes a healthy weight, high energy, youthful brain function, healthy digestion, and more! An Optimal Approach: Beyond Keto Beyond Keto is the next logical step after Keto Zone. If you’ve had great success with Keto Zone, this book and lifestyle will help you move further in your health journey. If you’re new to Keto Zone and Beyond Keto, it will bring you up to speed for both aspects. It’s simply the best of the Keto Diet combined with the best of the Mediterranean Diet. Beyond Keto: Combining Two Diets for the Best Outcome How can Keto Zone and the Mediterranean diet work together? First, Keto Zone offers initial, efficient benefits with weight loss and improved blood sugars. This phase will produce great results for weight loss, optimal blood sugars, less hunger, and a “reset” for eating (10). For anyone who’s struggled with eating the same unhealthy foods for years, a dramatic change is often the “shake-up” they need to see results. This is part one. While in the keto phase, dieters will experience all the amazing benefits of ketosis. They will produce ketones that will reduce hunger, provide amazing natural energy, support mental focus, and encourage healthy weight loss and maintenance (11). Then, the Mediterranean diet allows for continual healthy-eating success, whole body health, better digestion, and a lifestyle of great health outcomes and enables one to live a long, healthy life. How? It’s highly anti-inflammatory. Inflammation is at the heart of many negative health issues, and any healthy diet should aim to reduce it while achieving long term health goals (12). What’s more, the Mediterranean Diet has been proven over centuries to support full body health. It’s especially beneficial for heart health, optimal blood sugars, gut microbiota, and metabolism (13) because it is based on healthy fats such as extra virgin olive oil and seafood. In addition, it’s full of colorful plant foods like vegetables, beans, peas, lentils, salads and healthy, low- sugared fruits. Typically the Mediterranean Diet also allows for some whole grains. However, Beyond Keto emphasizes the amazing foods in the Mediterranean Diet while limiting any refined carbohydrates and sugars. It’s All About Results Scientific study, experience, and decades of research all point to key approaches for a healthy lifestyle: achieve a healthy weight, maintain a healthy weight, and fight inflammation. This is right in line with Beyond Keto. It promotes: A Healthy Weight: Almost all current negative health conditions are linked to, or exacerbated by, obesity (14). By utilizing healthy ketogenic diet principles, Beyond Keto promotes healthy changes and outcomes as soon as the first two weeks (15)! In addition, the Mediterranean diet component continues to support healthy weight and healthy body composition. Its focus on lean proteins, seafoods, healthy oils, beans, legumes, nuts, seeds, and vegetables provide a wonderful well-balanced, satisfying dietary lifestyle to maintain a healthy weight (16). Energy, Vitality, and Mental Focus: One of the greatest benefits of the ketogenic diet is the production of ketones. Ketones are natural energizing compounds that support healthy mental focus and vitality. The Mediterranean diet also encourages great energy and vitality with the abundant variety of healthy foods. Rather than experiencing the ups and downs of a high-sugar diet, you will enjoy steady, youthful energy from delicious, colorful whole foods. Optimal Blood Sugars and Metabolism: An amazing aspect of both the ketogenic diet and the Mediterranean diet normalized blood sugars. By using both eating styles in Beyond Keto, you’ll remove harmful refined starches while focusing on healthy fats, high fiber beans, peas, lentils, vegetables, lean protein and low glycemic fruits such as berries. Part of the improvement comes from weight loss. The other part comes from a diet that supports healthy metabolism and hormones (17). Healthy Cholesterol, Triglyceride, and Blood Pressure Levels. Both the Keto Zone and Mediterranean diet aspects of Beyond Keto support heart health. First, Beyond Keto promotes a healthy weight, which can help optimize heart health. Next, by choosing the incredibly heart-healthy foods in the Mediterranean diet, you can continue to encourage great heart health In fact, the foods in the Mediterranean diet and Beyond Keto work to support heart health, healthy cholesterol, and achieve whole-body health (18). Natural Unprocessed Foods Full of Antioxidants and Anti-Inflammatory Compounds. One of the worst dietary habits plaguing humans worldwide is the consumption of ultra-processed foods. In fact, researchers have found that ultra-processed foods are linked to most modern health conditions and even overall risk of death (19)! Thankfully, you’ll eat a healthy, high antioxidant and anti-inflammatory foods rather than ultra-processed ones (20). Healthy Gut Microbiota. Amazingly, Beyond Keto combines Keto Zone and Mediterranean foods to support gut health! This is great news for the millions of people who suffer from less-than-optimal gut function. In fact, studies have found the Mediterranean diet specifically improves gut microbiota and its associated metabolism functions. The diet’s prebiotics from healthy fibers along with healthy fats and polyphenols support gut health, hormone balance, and metabolism (21). Bottom Line: Experience Your Healthiest Summer It’s not just a diet. You can learn to live a healthy lifestyle that promotes healthy weight, energy, mental focus, reduced inflammation, and vitality! Don’t wait. Get started today with Dr. Colbert’s Beyond Keto and make this next season your best one yet! To read the original article click here.

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Walnut Oil Benefits for the Heart, Skin, Gut & More

AHA Publisher — Wed, 16 Mar 2022 07:00:02 +0000

Jillian Levy, CHHC via Dr. Axe – Walnuts, which are full of omega-6 and healthy omega-3 polyunsaturated fats (PUFAs), are not just a nutritious nut to snack on— they’re also used to make a healthy cooking oil. Although walnut oil tends to be a bit pricier than other nut/seed oils, it’s a good addition to your diet in small amounts, especially as a “finishing oil” that’s drizzled over dishes like veggies, rices and pastas. What is walnut oil good for? Due to its supply of PUFAs, walnut oil benefits include supporting cardiovascular, skin and metabolic health. Nutrition Walnuts are edible seeds of the tree species Juglans regia. The walnut tree is native to Europe and Asia and today is widely cultivated for the sweet nuts that it produces. Walnuts are full of heart-healthy fatty acids as well as other nutrients, such as copper, folate and vitamin E. The fats within walnuts can be extracted to make walnut oil, which is mostly used like a condiment and as a finishing oil, drizzled on foods served at room temperature or those that are slightly warmed. Walnut oil is light brown in color and has a naturally slightly sweet and nutty taste, so it pairs well with foods like cheese, herbs and mushrooms. Nutrition Content: Walnuts are rich in polyunsaturated fatty acids, including omega-3s, which are known to have inflammation-fighting effects. You’ll find high amounts of the omega-3 called alpha-linolenic acid (ALA) within walnut oil, as well as the omega-6 called linoleic acid. Although ALA isn’t as potent as other omega-3s (DHA and EPA, the types found in oily fish), it’s still known to have anti-inflammatory properties. In addition to containing healthy fats, walnut oil supplies you with antioxidants, including ellagitannins and other polyphenols. (Note that black walnuts are even higher in antioxidants than “common walnuts,” however it’s rare to find walnut oil made from this species of walnuts.) One tablespoon of walnut oil contains about: 120 calories 13 grams total fat (9 grams polyunsaturated, 3 grams monounsaturated, and 1 gram saturated fat) 0 grams protein, carbs or sugar 24 milligrams phytosterols 2 micgrograms vitamin K (2% DV) Is walnut oil better than olive oil? Walnut oil has a low smoke point, even lower than olive oil. This means that its chemical composition is altered if it’s heated too much, which results in a rancid oil that loses many of its nutrition benefits. Both olive oil and walnut oil are healthy sources of unsaturated fats, however they have different tastes. Thus, they both are good for their own reasons. Olive oil is also less expensive and more versatile, which is why it’s more popular. Extra virgin and virgin olive oils shouldn’t be heated to very high temps either, but virgin olive oil can be cooked with more so than walnut oil. Use olive oil when sautéing veggies, pan-frying briefly or making salad dressings. Use walnut oil instead as a garnish/condiment, such as by adding some to dressings and marinades or cooked dishes. Walnut Oil Benefits 1. Supports Cardiovascular Health PUFAs found in walnut oil have been shown to help to keep the heart and blood vessels healthy by protecting against chronic inflammation and issues like high blood pressure, high triglycerides and high blood cholesterol. According to one study, the cardioprotective effects of this oil may be due to their polyphenols, tocopherol, ALA, linoleic acid and l-arginine content. Consuming walnut oil in place of less healthy oils and fats, such as margarine or refined vegetable oils, may be one way to lower your risk for conditions related to chronic inflammation, including heart disease. 2. Provides Polyphenol Antioxidants Walnuts are rich in polyphenols called ellagitannins, which help fight oxidative stress and free radical damage. Studies have also demonstrated that walnut oil may have anticancer effects, especially against prostate, breast and colorectal cancers. This is due to compounds called urolithins, which are derived from ellagitannins, that can protect cells against damage. Additionally, walnut oil has been found to support cognitive health with its supply of antioxidants and anti-inflammatory compounds. 3. Supports Healthy Skin Walnut oil benefits skin health by supplying fatty acids that help moisturize and protect the outer layers of the skin. By adding this oil to your diet you can help provide your skin with valuable nutrients that fight inflammatory skin disorders, cellular damage and dryness, while assisting in wound healing. 4. Promotes Metabolic Health Nut and seed-derived oils are thought to offer protection against metabolic syndrome and risk for type 2 diabetes thanks to their ability to counteract oxidative stress and inflammation. Some research suggests that walnut oil can help lower blood glucose (sugar) levels and hemoglobin A1c levels in people with type 2 diabetes. Taking 15 grams (one tablespoon) of walnut oil daily for three months helped significantly lower fasting blood sugar and hemoglobin A1c levels among diabetics in one 2016 study (although it didn’t change the participants’ blood pressure or body weight). How to Use And Buy When buying walnut oil, your best bet is to spend a bit more money on quality oil that is made from entirely dried and cold-pressed or expeller-pressed walnuts. This type is superior to oil infusions made with a combination of walnut oil and cheaper vegetable oils. Look for 100% pure walnut oil sourced from France (such as Burgundy or Perigord) or California, ideally that’s cold-pressed if you’re willing to spend a bit more. Expeller-pressed oil is a good alternative if cold-pressed isn’t available. You’ll find this oil in gourmet shops and speciality stores or in large supermarkets where other nut-based oils are found. A bottle will stay fresh for about six to 12 months once opened. Keep it somewhere cool and dark to extend its shelf life. How do you use walnut oil? Because of its low smoke point, don’t use walnut oil as a cooking oil since it can overheat and turn rancid easily. Instead, think of it as a garnish that can be added to cooled or already cooked foods. Walnut oil has a unique, slightly sweet, nutty taste that is similar to walnuts (no surprise there). It pairs well with: pasta noodles aged cheeses vegetables like squash and dark leafy greens mushrooms herbs vinegars fish fresh breads Here’s more about some common walnut oil uses: Add a bit to salad dressing to give salads a nutty taste. Try a drizzle on pasta dishes or pizza. Spoon some over wild rice or other grain dishes. Add a bit to roasted fish or other lean proteins. What can you substitute for walnut oil? If a recipe calls for walnut oil but you don’t have any on hand, try other similar nut oils as a substitute, such as almond oil, hazelnut oil or extra virgin olive oils. Can you apply walnut oil on your face? Yes, walnut oil can be applied to skin to help with hydration and fighting free radical damage that can cause signs of aging. Some people apply walnut oil to their faces to help reduce the appearance of fine lines and wrinkles, however the drawback is that it’s an expensive oil to use a lot of. Other, less expensive facial oils can work similarly to hydrate and protect skin, such as olive oil, almond oil and argan oil. Risks and Side Effects The biggest drawback to using walnut oil is that it can be overheated, which changes both the taste and the nutrition content. When cooking with walnut oil, be sure to keep the heat low or avoid cooking with it at all. Since it’s very high in omega-6 fats and most people already consume plenty of these fats from other foods, use walnut oil sparingly, such as by having about one tablespoon daily. Don’t consume walnut oil if you’re allergic to walnuts or related nuts, such as almonds, Brazil nuts, cashews, hazelnuts, pecans and pistachios. Conclusion Walnut oil benefits include supplying lots of PUFAs, which are heart-healthy fats. This oil can help promote cardiovascular health and defend against oxidative stress, inflammation, diabetes and high cholesterol. For the best quality, opt for unrefined, cold-pressed oil made from 100 percent walnuts. It will have a light brown color and sweet, nutty taste. Because it has a low smoke point, use it on cool and room temperature foods. Don’t cook with it at high heats to retain its healthy fats. To read the original article click here.

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Are Avocados a Weight Loss Food?

AHA Publisher — Wed, 20 Oct 2021 07:00:23 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Studies funded by the Avocado Board suggest avocados may facilitate weight loss, but compared to what? What are the effects of avocado on metabolic syndrome, “a clustering of risk factors”—high blood sugars, high blood triglycerides, high blood pressure, and obesity—that sets you up for diabetes and heart disease? “Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk,” as I discuss in my video Are Avocados Fattening?. Researchers found that avocado eaters only had half the odds of metabolic syndrome. The study was funded by the Avocado Board, though, so it’s especially important to dig into how the researchers designed the trial. The data came from a snapshot-in-time cross-sectional survey of about 17,500 people, who were asked if they had eaten any avocado in the last 24 hours on two separate days. Two percent said yes, so the health stats from the few hundred folks who reported they had recently eaten avocado were compared to the health stats of the 17,000 individuals who said they had not. The proportion of people with metabolic syndrome among the avocado group was only half that of the non-avocado group. Those in the avocado group were also slimmer with significantly trimmer waists and lower body weight, despite no significant difference in caloric intake, as you can see at 1:10 in my video. The authors treated this as some kind of mystery that “needs to be further investigated,” but the study only looked at how many calories were eaten on the day of the surveys, not over time. You could, though, see how people could lose weight eating avocados since they, like all fruits, aremostly water, along with fiber, which has no calories at all. So, a schmear of cream cheese on a bagel would add more than twice as many calories as the same schmear of avocado. That brings up an important point: Maybe those who eat avocados simply tend to have healthier diets in general. If you are spreading avocado on your toast, you may be spreading on less butter or margarine. Indeed, avocado eaters also reported eating more fruits and vegetables in general and less added sugar, as you can see at 1:58 in my video. No wonder they were healthier. It’s right there in the title of the Avocado Board-funded study: “Avocado consumption is associated with better diet quality…” So, in effect, the study says that those who eat more healthfully are slimmer and have a lower risk of disease. Well, duh. But, this could be in part because they were eating avocados, have nothing to do with avocados, or even be in spite of eating or not-eating avocados. You don’t know, until you put it to the test. What is the effect of avocados on body weight? A study found that an avocado extract caused a reduction in body weight, but the study was on the body weight of rats and used an avocado leafextract. Who eats avocado leaves? Well, evidently, in Nigeria, avocado leaf tea is an herbal remedy used for high blood pressure. Does it actually work? Researchers tried it on some hypertensive patients, and it seems avocado leaves “have a toxic effect on the liver that could cause liver damage.” Well, I guess technically “it can be used in the treatment of hypertension,” but only if you don’t care about the pesky “hepatotoxicity.” Thanks, but no thanks. Aren’t there any human studies on avocado fruit and body weight? There was a study decades ago in 1960 on avocados and cholesterol in which the subjects did not gain weight when avocados were added to their diet. I was able to find a reference to the study in the California Avocado Society 1960 Yearbook that lamented how difficult it is to “impress the housewife” as to all the unnamed benefits of avocados. Now, it’s true that body weights didn’t change much after avocado feeding, as you can see at 3:50 in my video, but the researchers didn’t just add avocados to their diet—they substitutedavocado in place of some of the animal fat they had been eating. So, essentially, they swapped out lard for avocado. No wonder there was no weight gain! Now, in one subject, they did just add avocado. He started out at 154 pounds and, after three weeks of added avocado, didn’t have any weight gain. Could avocado be so satiating, so satisfying, that when you add it to your diet, you just naturally end up eating less of everything else? You don’t really know, until you put it to the test. Researchers conducted a randomized controlled study to evaluate the effect of Hass avocado intake on satiety and subsequent caloric intake. Adding half an avocado to a lunch meal did improve satisfaction and reduce hunger, but they just added an extra 112 calories of food so it makes sense that the subjects felt less hungry. The question is, did the study participants feel soless hungry that they ate 112 calories less during supper to compensate? The answer is no. In fact, they didn’t eat significantly less at all, as you can see at 5:02 in my video. What about over time? In another study, researchers added an entire avocado to people’s daily diets for six weeks and found no significant weight gain. They triumphantly claimed their study “dispels the myth that avocados are fattening”—but this was like that lard study. Yes, the researchers added an avocado, but they also removed the same amount of fat in the form of margarine, mayonnaise, and oil. Now, this is a healthy swap—removing junk and adding nutrition and fiber—but if the calories in and the calories out are the same, it’s no wonder there was no difference in body weight. In fact, one could have just as well concluded that avocados are as fattening as margarine, mayonnaise, and oil if you’re eating the same amount of fat. Maybe the housewife was unimpressed because she just knew a little something about proper study design. Nuts are another healthy whole food source of fat, and it turns out adding them to one’s diet does not lead to expected weight gain. See Nuts and Obesity: The Weight of Evidence. KEY TAKEAWAYS A study funded by the Avocado Board released data from a snapshot-in-time survey, suggesting avocados may facilitate weight loss and be associated with lower risk of metabolic syndrome—i.e., high blood sugars, high blood triglycerides, high blood pressure, and obesity. A closer look at how the trial was designed, however, reveals the survey subjects were simply asked if they had eaten any avocado in the last 24 hours on two separate days and the researchers only looked at caloric consumption on the day of the surveys, not over time. Avocados, like all fruits, are mostly water and have fiber, which has no calories at all. So, it isn’t a leap that avocado eaters may lose more weight or tend to have overall healthier diets. Indeed, avocado eaters have reported eating more fruits and vegetables in general, as well as consuming less added sugar. In a randomized controlled study, researchers evaluated the effect of Hass avocado intake on satiety and subsequent caloric intake. Adding half an avocado to lunch improved satisfaction and reduced hunger, but that makes sense, given that the meal was supplemented with an extra 112 calories of food. During the next meal, however, the subjects weren’t so sated that they ate 112 fewer calories to compensate. In another study, subjects ate one avocado a day for six weeks without any significant weight gain. However, though the researchers added an avocado to the participants’ daily diet, but they also removed the same amount of fat in the form of margarine, mayonnaise, and oil. So, as the same amount of fat was being consumed, the researchers could have concluded that avocados are as fattening as margarine, mayonnaise, and oil. To read the original article click here.

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Creamy Broccoli Soup Recipe

AHA Publisher — Tue, 21 Sep 2021 07:00:06 +0000

Dr. Josh Axe, DC, DNM, CN – This creamy broccoli soup recipe is not only delicious, but it’s full of healthy fats from coconut oil and coconut milk, along with fiber and antioxidants from broccoli and other greens. Whether you’re searching for a healthy soup that will fill you up and support you in losing weight, or just one’s that’s tasty, rich and comforting, you’ll love this simple “cream of broccoli soup” recipe made with entirely nutrient-dense, healthy ingredients. Key Ingredients Here’s a bit more about some of the benefits associated with the ingredients in this creamy broccoli soup recipe: Broccoli — Broccoli is a popular type of cruciferous vegetable that contains isothiocyanates, sulforaphanes and indoles, all of which are strong antioxidants and stimulators of detoxifying enzymes. These are thought to help protect cells and the structure of DNA, potentially having cancer-fighting abilities and other benefits such as managing inflammation. Broccoli also provides you with many other nutrients such as glucosinolates, carotenoids, chlorophyll, phenolic compounds, vitamin E, vitamin K, potassium and calcium. Coconut oil/coconut milk — Coconut oil has many health benefits, such as helping to provide you with MCFAs (medium-chain fatty acids) that are easy to digest, can support a healthy metabolism and can even aid in weight loss (especially if you consume it while on low-carb, keto diet). Coconut oil adds creaminess to this recipe without the use of milk, making it a great option for those who are dairy/lactose intolerant or on plant-based diet. Greens (such as kale, spinash, swiss chard or collards) — Greens such as kale and spinach boast a wide array of essential vitamins, minerals and antioxidants, such as vitamins K, A and C, fiber, manganese, calcium, isothiocyanates and others. Eating greens is correlated with support for detoxification, help protecting against cancer and metabolic syndrome, and decreasing inflammation and free radical damage. Garlic — Garlic benefits include the fact that it’s high in sulfur compounds (responsible for garlic’s strong scent and taste), as well as flavonoids, oligosaccharides, amino acids and allicin. These protective compounds have antioxidant and anti-inflammatory effects, meaning they may help to support the immune system, cardiovascular system and fight oxidative stress. Chicken bone broth — Real, chicken bone broth (whether homemade or made from bone broth protein powder) is rich in nutrients like collagen, gelatin and amino acids such as glycine, arginine and proline. These can be helpful for protecting and healing your gut lining, and for supporting skin health and joint comfort/function. Nutrition Facts One serving of this creamy broccoli soup contains about: 250 calories 22 grams fat 12 grams carbohydrates 7 grams protein 4 grams fiber 4 grams sugar 428 milligrams sodium 641 milligrams potassium (14 percent DV) 2 milligrams iron (13 percent DV) 92 milligrams calcium (7 percent DV) How to Make Serving four, expect to spend about 30 minutes making this soup. In large soup pan over medium heat, melt the coconut oil and sauté the green onions and garlic for 1–2 minutes, until translucent. Next, stir in the chopped broccoli. Sauté until the broccoli turns bright green, stirring frequently. Add the basil and additional chopped greens. Cover and steam-sauté for 3–4 more minutes. Transfer the vegetables to a food processor or blender. If using a blender, process in two batches. Add a little coconut milk and process until smooth. Lastly, transfer the pureed vegetables back to the pot and add the remaining coconut milk and the chicken bone broth, salt and curry. Reheat gently over medium heat and stir. Serve. Other Creamy Soups Looking for other ways to make healthy, creamy soups? Here are some simple recipes that feature similar ingredients: 49 Sensational & Healthy Soup Recipes Thai Coconut Chicken Soup Recipe Borscht (Hearty Vegan Beet Soup) Easy, Blended Pea Soup Recipe Creamy Broccoli Soup Recipe DESCRIPTION This creamy broccoli soup recipe is not only delicious, but it’s full of healthy fats from coconut oil and coconut milk, along with fiber and antioxidants from broccoli and other greens. INGREDIENTS 2 tablespoons coconut oil 2 medium green onions, coarsely chopped 2 cloves garlic, minced 1 large head fresh broccoli, chopped 1 tablespoon dried basil 2 cups chopped spinach, kale, turnip greens, collards or swiss chard 1 can coconut milk 3 cups chicken bone broth ½ teaspoon sea salt 1 tablespoon curry powder INSTRUCTIONS In large soup pan over medium heat, melt the coconut oil and sauté the green onions and garlic for 1-2 minutes, until translucent. Stir in the chopped broccoli. Sauté until the broccoli turns bright green, stirring frequently. Add the basil and additional chopped greens. Cover and steam-sauté for 3-4 more minutes. Transfer the vegetables to a food processor or blender. If using a blender, process in two batches. Add a little coconut milk and process until smooth. Transfer the pureed vegetables back to the pot and add the remaining coconut milk and the chicken bone broth, salt and curry. Reheat gently over medium heat and stir. Serve. To read the original article click here.

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3 Simple Ways to Improve Brain Health

AHA Publisher — Fri, 17 Sep 2021 07:00:45 +0000

Sima Ash via NaturalHealth365 – Approximately 5.4 million Americans are currently diagnosed with Alzheimer’s disease, and this number is expected to triple by 2050. In addition, the rate of children with autism is said to be 1 in 50 throughout the United States. What is happening to our collective brain health? Think about the importance of our memories – which are a crucial part of our social lives. Interacting, carrying a conversation, and participating in everyday tasks require a good functional memory. This is why conditions such as autism and Alzheimer’s cause such concern for caregivers as they worry that their loved ones will forget to turn off a stove or other life-threatening mishaps. Fat Improves Brain Function in MANY Ways According to Psychology Today, the brain thrives on fat-rich, low-carbohydrate foods. Diets overloaded with carbs and not enough fats have been associated with dementia, ADHD, chronic headaches, and Alzheimer’s because poor quality ‘carbs’ can trigger inflammation. Fats actually promote the birth of new brain cells and communication between neurons and are needed for a healthy brain. The Mayo Clinic found that people who favor carbohydrates have an 89% increased risk for developing dementia as contrasted to those whose diets contained the most fat. Those with the highest levels of fat consumption had a 44% reduction in risk for developing dementia. Healthy fats consist of avocado, coconut oil, extra-virgin olive oil, flaxseed oil, olives, fatty fish, nuts, and seeds. These healthy fats should be consumed with every meal as many nutrients in our food – beta carotene, vitamin D, vitamin E, and some forms of vitamin C – require fats for proper absorption. Don’t Forget High-Quality Nutritional Supplements for Brain Health Many studies show that omega-3 is extremely beneficial for brain health. Alzheimer’s, ADHD, and autism are all positively impacted by supplementing with omega-3. In fact, a recent study in The American Journal of Epidemiologyfound that mothers who were in the lowest 5% of omega-3 consumption had a significant increase in having offspring with an autism spectrum disorder. Researchers found that variations in intake of polyunsaturated fats within the range commonly observed among US women could affect fetal brain development and ASD risk. Aequorea Victoria – which comes from jellyfish – is demonstrating wonderful results in Alzheimer’s patients. The jellyfish protein protects and extends the lives of brain cells by lowering calcium concentrations within the neurons. A 30-day study of the supplement was given to a group of volunteers, with the majority reporting an improvement in general memory and retention of information. 84% could better remember driving directions, and family members reported return of speech and increased activity. In my practice, I have been using this product with clients with Alzheimer’s and those with autism as well – with positive results. We carry the product (Prevagen) in two strengths and generally recommend starting with the lower dosage. The Brain Needs Exercise – Get Started Today Puzzles, Sudoku, and other online programs can all help. For clients with ADHD and autism, exercising their brain with Interactive Metronome (IM) – through registered therapists – as well as adjunct home units can be of great benefit. Individuals and Fortune 500 companies have used scientific Sound to strengthen memory, enhance sleep and help with a variety of ‘brain issues.’ Both IM and Scientific Sound not only help with memory but with sensory integration as well. Frontiers in Psychology reports that trying to ‘strengthen’ the brain with video games and computer games is NOT a good approach. There is not enough evidence to back up those particular programs. About the author: Sima Ash of Healing 4 Soul is a clinical and classical homeopath and certified clinical nutritionist who utilizes a unique approach pioneered by Tinus Smits, M.D. called CEASE therapy. CEASE treatment aims to systematically detoxify the causes of illness, leading to step-by-step improvement and restoration of health in the individual. For additional information, please visit Healing4Soul.com. Sources for this article include: NIH.gov PsychologyToday.com NIH.gov To read the original article click here.

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Supercharge Your Brain with THESE Powerful Nutrients

AHA Publisher — Mon, 23 Aug 2021 07:00:36 +0000

Wendy Miller via NaturalHealth365 – Your brain is the most complex organ in your body. It is responsible for not only your physical health but your mental and emotional health as well. When it comes to diet, most people think of the nutrients they need to build muscles, support the immune system, and boost their energy levels. The fact is if we don’t provide our brains with the “supernutrients” they need to manage all of the systems within the body, one or more of those systems may eventually fail. Looking closer at the main components that make up most diets, you will be able to identify nutrients that target the brain and boost its performance. Protein Is One of the Best “Supernutrients” for Your Brain and Here Is Why Neurotransmitters in the brain are made up of proteins. Each protein connects to another like a wall of bricks allowing messages to be sent throughout the body. Different protein sources offer a wide range of nutrients vital to brain health and function. THESE Protein Sources Offer Unique Brain-Supportive Benefits Meat While red meat is getting a bad rap for cholesterol, its saving grace is B12. Red meats are one of the primary sources of B12 in our diet. Along with the other B vitamins and amino acids, the entire network works together to keep the brain functioning efficiently and improve memory. Dairy and eggs Both dairy and eggs are good sources of protein. In addition, vitamin D – normally associated with healthy bones and teeth – also supports healthy brain function. It is one of the main nutrients the brain relies on to prevent cognitive impairment. Be sure, of course, to consume pasture-raised, organic eggs and organic dairy products whenever possible. Fish Fish is a superfood in itself. It contains many vitamins, minerals, and natural oils that support efficient brain function and support memory, both short and long-term. However, be mindful of the types of fish you choose to eat, as some contain significantly higher levels of heavy metals than others. Give Your Body and Brain the Fuel it Needs by Including Plenty of High-Quality Carbs in Your Diet Proteins are often thought of as the building material for the body. While proteins help to make up the structure, carbohydrates provide the fuel. The majority of the body uses carbohydrates to burn calories. In the brain, however, it’s the nutrients within the carbs that make all the difference. Eggs Eggs are full of nutrients, including choline. Choline is related to the B-vitamins and is the precursor to acetylcholine. Acetylcholine is necessary for cognitive function and is known to boost memory and improved focus. Tryptophan is also found in eggs which has been shown to elevate mood. Fruits Many fruits like the “berries” (cherries, blueberries, acai berries, etc.) contain high levels of antioxidants. By destroying free radicals that make their way into our bodies through the environment, processed foods, and excessive amounts of stress, antioxidants help the body to function more efficiently. Berries are also known to have high levels of both vitamin C and vitamin A. Vegetables Vegetables, especially the green leafy kind, contain vital nutrients like lutein, beta carotene, and vitamin K that the brain must have to function. In addition, without vegetables in our diet, we would also lack vital minerals like selenium, zinc, and magnesium. These minerals are essential for cognitive brain health. Here Are the Best Dietary Sources of Healthy Fats There are healthy fats out there that play a role in healthy brain function. Monounsaturated fatty acids (MUFAs) collect the bad fat cells as they flow through the bloodstream. MUFAs can be found in many different types of foods, including a few you may really look forward to. Fatty Acids Fatty acids, most commonly known as Omega 3, 6, and 9, are found in a variety of foods, including salmon, fish, tuna, avocados, and nuts. Dark chocolate also falls into this category and, when eaten in moderation, offers a tasty ingredient for many of your favorite dishes. Olive Oil Olive oil is one of nature’s superfoods. It’s not only a MUFA; it is also known as a powerful antiviral. It also contains large amounts of antioxidants and Vitamins K and E. Combined, these nutrients can supercharge the brain, supporting memory and cognitive function. Breaking down the foods in your diet will allow you to include more foods that support brain health on every level. From cognitive function to improving memory, brain-healthy foods can elevate mood, prevent depression, Alzheimer’s, and dementia. The key is finding ways to incorporate each one into your diet. Sources for this article include: Harvard.edu WexnerMedical.osu.edu MayoClinic.org NIH.gov To read the original article click here.

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Discover How to Harness Your Hunger Hormone to Lose Weight

AHA Publisher — Fri, 20 Aug 2021 07:00:12 +0000

Stephanie Woods via NaturalHealth365 – Did you know that you have a “hunger hormone” which controls your desire to eat? It’s true. In fact, two hormones work in concert to keep your hunger in balance. One, ghrelin, turns your hunger on and the other, leptin, turns it off. When these two hormones are in perfect balance, you have a healthy appetite and are not inclined to overdo it. However, if one or both are not working as they should, it can cause you to chronically overeat, which can lead to obesity and health conditions that are linked to obesity. These TWO Hormones Regulate Your Appetite – Here Is How Ghrelin and leptin work together to let you know when you are hungry and when you are satiated. They are the regulators of your appetite. Ghrelin – This hormone tells the body when it needs to eat to prevent starvation and to encourage the intake of necessary fuel for energy. The stomach releases ghrelin, which acts quickly and should significantly decrease once you are full. Leptin – This hormone is the appetite off switch. It signals your brain that your body has consumed enough fuel and is now ready to begin burning fat for energy. It works in a more long-term capacity where ghrelin is more of a rapid rise and fall. Many issues can throw these hormones off balance. For example, health conditions, lifestyle choices, genetics, sleep habits, and obesity can affect how well or poorly hunger hormones function. What Is Leptin Resistance? Leptin is created in adipose tissue or fat cells. People who are overweight or obese have more fat cells and often have higher leptin levels in their bodies. This creates an environment where the body is constantly exposed to high levels of leptin, and the body often responds by building a resistance to it. This decreases, often dramatically, the hormone’s appetite suppression abilities. When the brain doesn’t receive that “I’m full” signal, it thinks that the body requires more food or it will starve. This leads it to continue sending the message to eat, which increases the fat cells, increasing the leptin, and causing the body to become even more resistant. It is a difficult cycle that isn’t easy to break. Here Are Some of the Best Ways to Get Your Hunger Hormones Under Control When your hunger hormones are out of balance, it is best to address both the potential for leptin resistance as well as malfunctioning ghrelin. Remove processed foods from your diet. Switch to healthy fats like olive oil, coconut oil, avocado oil Consume healthy carbs like whole grains, quinoa, and stone-ground whole wheat Opt for lean protein and healthy animal fats such as fatty fish (salmon, and sardines), pasture-raised, grass-fed beef, chicken, and lamb Choose plant-based proteins like legumes or spirulina Exercise regularly. Even moderate aerobic exercise can reduce leptin resistance Eliminate added sugar in all forms and high-fructose corn syrup from your diet. Get quality sleep every night. 8 to 10 hours of sleep is considered optimal, especially when increasing leptin sensitivity Stay hydrated. Plain (clean) water is always good, but broths and soups also count, and foods with a lot of water like salads, melon, and eggplant. Chew your food – very well. And, finally, look into the health benefits of intermittent fasting. Simply put, if you believe that your hunger hormones are working against you, talking with your integrative healthcare provider could get you on the right track to getting them under control. There are treatments available, and a good health coach can help you create a plan that works best for you. Sources for this article include: EndocrineWeb.com NIH.gov NIH.gov To read the original article click here.

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What Is Trans Fat? Plus How to Remove It from Your Diet for Good

AHA Publisher — Fri, 25 Jun 2021 07:00:32 +0000

Christine Ruggeri, CHHC via Dr. Axe – We know the body needs healthy fats to run at an optimal level. The problem is the standard American diet contains far too many trans fat foods and artificial ingredients. Americans consume far more trans fats than what’s recommended or considered healthy, with about 19 percent of their calorie consumption coming from saturated and trans fats. The recommended intake is less than 10 percent of total calories for saturated fats and as little as possible from trans fats. Now, the truth about saturated fat is that it can be healthy when eaten in moderation and when consuming the proper types of saturated fat, such as MCT oil. Trans fats, however, are downright dangerous. What Is Trans Fat? Trans fats, or trans fatty acids, are naturally present in meat and dairy products of ruminant animals. Some animals naturally produce trans fats in their guts, and food from these animals can contain small quantities of these fats. There are also industrial or artificial trans fats that make up most of this fatty acid’s consumption. These are created by adding hydrogen to liquid vegetable oils to make them more solid. They are known as the unhealthiest fats you can eat, but manufacturers often use them in fried and processed foods. These cooking oils are often genetically modified and downright unhealthy, linked to the development of cardiovascular disease and metabolic syndrome. They can even become rancid, causing more health concerns. Dangers of Trans Fats Trans fats are consumed at way too high of quantities in the U.S., and the health effects are staggering. Here’s a breakdown of the key dangers of eating foods containing trans fat. 1. Impact Cholesterol Levels Trans fats raise bad (LDL) cholesterol levels and lower good (HDL) cholesterol levels. Research published in the American Journal of Clinical Nutrition indicates that there’s unequivocal evidence that trans fatty acids increase plasma concentrations of LDL cholesterol and reduce concentrations of HDL cholesterol. Researchers estimate that, conservatively, 30,000 premature deaths in the United States are attributable to consumption of trans fatty acids. 2. Increase Risk of Heart Disease Consuming too many trans fats foods may increase the risk of heart disease and stroke. Research from Harvard Medical School that included controlled trials and observational studies found that trans fatty acid consumption from partially hydrogenated oils (PHOs) “adversely affects multiple cardiovascular risk factors and contributes significantly to increased risk of coronary heart disease events.” Those findings are corroborated in research published in the Pakistan Journal of Medical Sciences, which suggests that high consumption of trans fats in Pakistan may be one of the factors for the increased burden of cardiovascular disease. Researchers suggest that consumption of dietary fats low in trans fatty acids would be helpful in reducing the risk of heart disease in South Asia. Another study published in Molecular Nutrition & Food Research indicates that trans fat intake is associated with a variety of cardiovascular complications, including atherosclerosis and other deleterious cardiovascular effects. 3. Increase Risk of Diabetes Trans fats have also been proven to contribute to obesity and diabetes. One study published in the New England Journal of Medicine includes over 84,000 women who were free of heart disease, diabetes and cancer when the study began. During 16 years of follow-up, researchers documented 3,300 new cases of type 2 diabetes, with overweight and obesity the most important predictors. They highlighted that those who consumed the most trans fatty acids had a 40 percent higher risk of having diabetes compared to those with lower risk diets and lifestyle patterns. Research from the Wake Forest University School of Medicine found that a trans fats diet induces abdominal obesity and changes in insulin sensitivity in monkeys, and it’s believed to do the same in humans. Trans Fat Foods It’s no wonder the U.S. has a health crisis on its hands, particularly in regard to obesity and heart disease, given how many trans fats we consume. Trans fatty acids are present naturally in some meat and dairy products, but research suggests that overconsumption of industrial trans fat foods is the most dangerous to your health. Trans fats are present in PHOs that are commonly used in fried foods. You’ll find trans fats in these foods: Frozen pizza Mozzarella sticks Packaged baked goods Packaged chips and snacks Packaged and refrigerated dough Fried meats and fast foods Margarine Vegetable shortening Nondairy coffee creamers How to Avoid Them The best way to avoid eating trans fats is by eating a diet rich in fresh, whole foods that includes vegetables, fruits, organic meats and legumes. Stick to healthy fats, like those found in olive oil, avocado, nuts and wild-caught salmon. If you eat a packaged food product, read the label carefully, and avoid foods that contain partially hydrogenated oils or other items. Even some “trans fat free” foods can contain 0.5 grams per serving, so read the ingredient list to be sure the food is actually free of these damaging fats. It’s possible for trans fats to be present in processed foods but not listed on the ingredient label, even as PHO. That’s why reducing your consumption of processed foods as much as possible is so important for your health. Removing Them from Products The good news is the American public is becoming more and more aware about the dangers of trans fats, and increasingly, Americans are concerned about and aware of what they’re putting in their bodies. In 2015, the Food and Drug Administration ruled that artificial trans fats were unsafe to eat, and it gave food makers three years to eliminate them from their food supplies. The official ban began in 2018, and it applies to foods that contain industrially produced PHOs. Manufacturers are now tasked with replacing unhealthy fats with healthier options. Small amounts of trans fats are still present naturally in dairy and meat products, and these products are still permitted. In 2018, the World Health Organization announced a plan to urge governments around the globe to eliminate the use of trans fats in food products. WHO put out a set of guidelines that eradicates trans fats from global food supplies by 2023. Conclusion Trans fats are a form of unsaturated fats that occur naturally in dairy and meat products but are also made industrially to be used in processed, packaged foods. There are many health dangers related to these fats, including increased LDL cholesterol levels, reduced HDL cholesterol, greater risk of heart disease, greater risk of obesity and increased risk of diabetes. In 2015, the FDA announced that industrial trans fats will be banned from food products beginning in 2018. WHO set guidelines for eliminating them globally by 2023 in an effort to save millions of lives. To read the original article click here. For more articles from Dr. Axe click here.

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