Let's Start The New Year Right!

HERE'S HOW TO LOSE BELLY FAT

Know The Dangers Of Too Much Belly Fat...

Belly fat promotes insulin storage, which increases hunger and cravings for sugar and carbohydrates, further boosts fat storage around the belly area.

The fatter a person gets, the more insulin-resistant they become, which

creates a vicious cycle of craving carbs and sugar, unwanted weight gain, yo-yo dieting, becoming hungry and gaining more weight again and again.

Did You Know There Are 2 Types Of Belly Fat

To Be Concerned About?

Subcutaneous Fat - Is the visible kind of fat just above your hips that jiggles and looks unattractive;

Visceral Fat - Not visable, but hides out deep in the abs and wraps itself around vital organs.

While subcutaneous fat can make you look and feel unattractively fat, it is the invisable visceral fat that is the real problem. Visceral fat functions like an endocrine system because it is metabolically active itself. It releases enzymes and hormones into the bloodstream that raise blood pressure, increase bad cholesterol (LDL) and lower good (HDL) cholesterol.

Visceral fat also interferes with the body's ability to use insulin and increases estrogen levels. Too much visceral fat can increase the risk
of cardiovascular disease, breast cancer, type 2 diabetes and other unhealthy conditions.

Winning The War Against Belly Fat Is

Easier Than You Think!

Use These Proven Ways To Lose Belly Fat...

1. Cut Back On Carbs and Sugar...

It is important to immediately reduce sugars, simple carbohydrates, processed foods and any products made with high fructose corn syrup.
It absorbs quickly, boosts inflammation, blood glucose and insulin levels.

2. Don't Use Artificial Sweeteners As A Substitute...

Artificial sweeteners such as aspartame increase inflammation and insulin resistance, ultimately triggering increased storage of belly fat.

Try to keep your appetite satisfied (comfortably full) with a diet stimulating the body's metabolic function for efficient fat-burning. Your diet should consist of:
30% - 40% Protein,

30% - 40% Carbohydrates
No More Than 30% Total Fat

3. The Mediterranean Diet Is Ideal...

Traditionally, the Mediterranean diet includes high consumption of olive oil, legumes, beans, nuts,unrefined cereals, fruits, vegetables, fish, moderate servings of dairy, red wine, and keeping the consumption of red meat low.

It's deliciously-satisfying, simple and proven to be healthy... People following the Mediterranean diet lose more weight, maintain key improvements in cholesterol and reduced blood pressure. Subsequently, their risk of heart disease is lower more than people on a low-fat diet.

4. Specific Food-Source Nutrients Are Beneficial Against Belly Fat...

Omega-3 Fatty Acids from fish oil also help reduce damaging inflammation which promotes unhealthy insulin resistance and subsequent accumulation of belly fat.

Cinnamon Extract and Chromium have both been shown to lower insulin resistance, consider including supplements in your daily regimen

Green Tea contains catechins,the powerful antioxidants that have been proven in several studies to release fat cells and allow more efficient weight reduction.

5. Fresh Fruits and Vegetables Are Nutrient Rich and
They're Full of Water and Fiber..

Fruits and veggies have the unique ability to expand in your stomach and fill you up with fewer calories and nearly no fat!

That's why it's crucial to eat at least five servings daily...

6. Be Sure To Get At Least 2-3 Servings of Whole Grains Daily...

Eating a diet high in whole grains and low in refined carbohydrates makes it
easier to minimize storage of fat throughout the body. Nutrition specialists and food scientists believe the dietary fiber and magnesium in whole grains may help maintain insulin sensitivity.

One of the most important areas currently being studied is the crucial role
of whole grains on measures of insulin sensitivity.

7. Physical Activity and Regular Exercise...

Never underestimate the importance of exercising for at least 30 minutes

a day, at least five days a week. A good combination of cardio, resistance (strength) training and interval training is best, depending on your age and general physical condition.

People who don't exercise are more likely to regain weight than those
who combined a healthy Mediteranean style diet with regular aerobic exercise five days a week. People who exercise regularly also improve their cholesterol levels, aerobic capacity, blood pressure and blood glucose levels.

Reduce Belly Fat Quicker With "Interval" Training...

Interval training means alternating periods of intense exercise with low-intensity exercise or rest, and can be used successfully with any type

of aerobic sport, such as walking, biking or jogging. Alternate slow and

fast cycling or fast walking and running, recommends the Mayo Clinic.

For example... A 20-minute cycling regimen that includes sprinting on a stationary bike for 8 -10 seconds followed by 12 seconds of light cycling.
A person can lose more belly fat than those doing only cardio, even though the cardio workouts are almost twice as long!

It's also important to note that proper interval training suppresses the appetite hormone known as Ghrelin. Thus, a person naturally want to
eat less.

Weight Lifting (also known as resistance training and strength training) Is A Very Powerful Weapon Against Belly Fat...

In resistance training, a person increases their muscle strength and

endurance by doing repetitive exercises with weights or weight machines. Building lean muscle speeds up metabolism and fat burning efficiency.

Start to reap the rewards of resistance training with least 30 minutes two or three times a week.People can lift weights and do circuit-training at the gym, and do resistance crunches and push-ups at home or office.

Experts recommend performing the resistance training workout before your aerobic workout to get best overall results and to burn maximum fat.

When a person sucessfully decreases their belly fat, they will firm muscles in their central core: abs, back and chest, so they look fitter and slimmer.

8. Reduce Levels Of Stress, A Major Contributor To Gaining Fat...

With stress, the body increases its production of Cortisol, a dangerous hormone that increases the appetite and makes people crave high-fat, high-sugar comfort foods such as cookies, cake and ice cream which

all pack on unwanted, unhealthy pounds.

Research at Georgetown University Medical Center demonstrated that chronic long-term stress resulted in metabolic syndrome, a series of unhealthy symptoms including inflammation, weight gain, insulin resistance and increased belly fat.

To effectively reduce stress, try gentle stretching, deep breathing, yoga or meditation, or take a long nature walk.

9. Adequate Sleep Is Also An Important Factor In Long-Term

Reduction Of Belly Fat...

Studies show that inadequate sleep affects levels of two key appetite hormones, Leptin (which decreases hunger) and Ghrelin (which increases hunger).

Several studies have proven that people who sleep only 5 hours compared to those who sleep at least 8 hours experience a dramatic decrease in Leptin and increase in Ghrelin, resulting in additional weight gain.

The increase in appetite and craving of high-carb foods like cookies, candy and cakes, rise significantly when a person skimps on sleep!.

Be sure to get at least 7 - 8 hours of quality, restful sleep each night.

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

AeroShot: Coming to a Store Near You!

AeroShot is a caffeine inhaler that allows you to inhale the caffeine that you would normally get in a cup of coffee in one puff of this breathable product. AeroShot has advertised to give you a pick-me-up when you find yourself running out of energy. The product's inhaled in the same way that asthma medication's inhaled through a "puffer." Senator Schumer is asking for the Food and Drug

Administration to take a look at this product as it's due out in stores next month, according to the Med India.

The debate about AeroShot carried over to "Fox and Friends" Tuesday morning as this caffeine inhaler is an over-the-counter item and offers no age restrictions to buy. It costs under $3 and packaged in a canister that would fit in any pants pocket, as it's about the size of a lipstick tube.

Democrat Charles Schumer wrote the FDA asking that they review the safety and legalities of the caffeine inhaler AeroShot. "The product is nothing more than a club drug designed to give users the ability to drink until they drop," Schumer said. According to the Washington Post, the FDA stopped sales of caffeinated alcoholic beverages after Schumer's urging. The drinks, that became linked to hospitalizations and deaths, were popular up until the time the FDA pulled them from the stores.

Read the rest of this article here.

Low Carb Diet Two Days A Week

Try Low Carbohydrate Dieting

Only Two Days-A-Week

Low-Carbohydrate Diets, 2 Days-A-Week Shown To Be More Successful Than Standard Dieting, Study Finds

An intermittent, low-carbohydrate diet was superior to a standard, daily calorie-restricted diet for reducing weight and lowering blood levels of insulin, according to recent findings.

Researchers at Genesis Prevention Center at University Hospital in South Manchester,
England, found that restricting carbs two days per week may be a better dietary approach than a standard, daily calorie-restricted diet for preventing breast cancer and other conditions, diseases.

"Weight loss and reduced insulin levels are required for breast cancer prevention, but
these levels are difficult to achieve and maintain with conventional dietary approaches,"
said a team of research dieticians at the Genesis Prevention Center,

The findings were presented at the 2011 San Antonio Breast Cancer Symposium, held in early December.

The researchers compared three diets during four months for effects on weight
loss and blood markers of breast cancer risk among 115 women with a family history of
breast cancer.

They randomly assigned patients to one of the following diets:
1) a calorie-restricted, low-carbohydrate diet for two days per week;

2) an "ad lib" low-carbohydrate diet
in which patients were permitted to eat unlimited protein and healthy fats, such as lean meats, olives and nuts, also for two days per week;

3) a standard, calorie-restricted daily
Mediterranean diet for seven days per week.

Interestingly, the data revealed that both of the intermittent, low-carbohydrate diets were superior to the standard, daily Mediterranean diet in reducing weight, body fat and insulin resistance.

Mean reduction in weight and body fat was roughly 4 kilograms (about 9 pounds) with the intermittent approaches compared with 2.4 kilograms (about 5 pounds) with the standard
dietary approach.

Insulin resistance reduced by 22 percent with the restricted low-
carbohydrate diet and by 14 percent with the "ad lib" low-carbohydrate diet compared with
4 % with the standard Mediterranean diet.

"It is interesting that the diet that only restricts carbohydrates but allows protein and fats is as effective as the calorie-restricted, low-carbohydrate diet," the researchers said.

Story Source:
American Association for Cancer Research.
(2011, December 8) "Intermittent, low-
carbohydrate diets more successful than standard dieting, study finds."

This Prevents Fractures and Osteoporsis

Eating Prunes (Dried Plums) Helps Prevent Fractures and Osteoporosis...

Research From Florida State University Reports

When it comes to improving bone health in people of all ages, a Florida State University research team has found a simple, proactive solution to help prevent fractures and osteoporosis:eating dried plums (prunes).

All fruits and vegetables have a positive effect on nutrition, but specifically in terms of bone health, prunes are exceptional.

Researchers from Florida State and Oklahoma State University tested two groups of postmenopausal women. Over a 12-month period, the first group, consisting of 55 women, was instructed to consume 100 grams of dried plums (about 10 prunes) each day, while the second (a comparative control group of 45 women) was told to consume 100 grams of dried apples. All of the study's participants also received daily doses of calcium (500 milligrams) and vitamin D (400 international units).

The group that consumed dried plums had significantly higher bone mineral density in the long bones in the forearm and spine, in comparison with the group that ate only dried apples. This was due in part to the ability of dried plums to suppress the rate of bone resorption, or the breakdown of bone, which tends to exceed the rate of new bone growth as people age.

The research was published in the British Journal of Nutrition.

In the United States, about 8 million women have osteoporosis because of the sudden cessation of ovarian hormone production at the onset of menopause. In addition, about 2 million men also have osteoporosis.

"In the first five to seven postmenopausal years, women are at risk of losing bone at a rate of 3 to 5 percent per year," the researchers explained. "However, osteoporosis is not exclusive to women and, indeed, around the age of 65, men start losing bone with the same rapidity as women."

People should be aware of extraordinarily positive effect that

pruneshave on bone density.

"Don't wait until you get a fracture or you are diagnosed with osteoporosis and have to

have prescribed medicine," they cautioned.

"Do something meaningful and practical beforehand. People could start eating two

to three dried plums per day and increase gradually to perhaps six to 10 per day.

Prunes can be eaten in all forms and can
be included in a variety of recipes."

The California Dried Plum Board provided the dried plums for the study, as well as some funding to measure markers of oxidative stress.

Story Source: Florida State University.

Journal Reference:
Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 2011;

Florida State University (2011, August 18). No bones about it: Eating dried plums helps prevent fractures and osteoporosis, study suggests.

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Immune Responses to the Flu Vary

Why Immune Responses of People
Exposed to the Flu Vary Significantly

Research Scientists From Duke University Medical Center Report

Why do some folks who take every precaution still get the flu, while others never even catch the common cold? It comes down to a person's immune system response to the flu virus, say researchers .

Research scientists from Duke University Medical Center and the Duke Institute for Genome Sciences & Policy used genomics to begin to unravel what in our complex genomic data accounts for why some get sick while others don't. The study findings appears in PLoS Genetics online.

An analysis group used several methods, including a pattern recognition algorithm previously developed for satellite imaging of the environment to discover the genomic signatures associated with immune response and flu symptoms. One of the principal analysis methods was a pattern-recognition tool. Using these genomic signatures, researchers compared the responses of previously healthy participants inoculated with the flu, and found significant and complex immune responses in both people who got sick and those who did not.

The gene expression data identifies how the immune system reacts and orchestrates its response to the flu virus, which dictates whether people get sick.

"We looked at over 22,000 genes in 267 blood samples," said the researchers "No study of this magnitude has ever been done on human immune response." The study reveals what happens after virus exposure. "It also points out, importantly, that remaining asymptomatic in the face of an exposure to a virus is an active process in the immune system, and we can now begin to probe the underlying biology to resisting infection," they said.

The team inoculated 17 healthy individuals with the flu virus and about half of them got sick.

They then collected gene expression data from each individual at 16 time points over 132 hours. These data provided a clear picture of the gene expression over time in those who developed flu symptoms and those who did not.

In theory, if scientists can understand what happens at the level of the genome that makes people more or less susceptible to viral illness, they could potentially develop therapies to prevent the illness. Hero said the inflammatory genomic signature that differentiated the well group from the sick group was measurable up to about 36 hours before peak flu symptoms developed. It may, therefore, be possible to detect illness early, allowing people to take precautions and perhaps even prevent the worst symptoms.

The work was funded by the DARPA Predicting Health and Disease program under a grant to a team at Duke and Michigan.

Story Source: University of Michigan.

Journal Reference:
"Temporal Dynamics of Host Molecular Responses Differentiate Symptomatic and Asymptomatic Influenza A Infection."
PLoS Genetics, 2011;

University of Michigan (2011, August 25).
"Wide gap in immune responses of people exposed to the flu."

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Chili Peppers Helpful to Sinus Problems?

Heat in Chili Peppers Can Ease Sinus Problems, Research Shows

Research Scientists Report Heat in Chili Peppers
Can Ease Sinus Problems

A new study conducted at the University of Cincinnati allergy researchers found that a nasal spray containingan ingredient derived from hot chili peppers (Capsicum annum) may help people "clear up" certain types

of sinus inflammation.

The study, which appears in the journal Annals of Allergy, Asthma &

Immunology, compares the use of the Capsicum annum nasal spray

to a placebo nasalspray in 44 subjects with a significant component

of nonallergic rhinitis (nasalcongestion, sinus pain, sinus pressure)

for a period of two weeks.

Capsicum annum contains capsaicin, which is the main component of

chili peppers and produces a hot sensation. Capsaicin is also the active

ingredient in several topical medications used for temporary pain relief.

It is approved for use by the U.S. Food and Drug Administration and is

available over the counter. The study showed that participants who used

a nasal spray with Capsicum reported a faster onset of action or relief,

on average within a minute of using the spray, than the control group.

Non-allergic rhinitis is an upper respiratory
condition not caused by allergies but instead
caused by environmental factors such as weather, household chemicals or perfumes;

However, there are some people who have no triggers or don't know what triggers are causing the inflammation, the researchers explained.

The study was funded by Dynova Laboratories. conducted in the division of immunology,
allergy and rheumatology at the UC College
of Medicine.

Story Source: University of Cincinnati Academic Health Center.

Journal Reference: "A randomized, double-blind, parallel trial comparing

capsaicin nasal spray with placebo in subjects with a significant component

of nonallergic rhinitis." Annals of Allergy, Asthma & Immunology, 2011;

University of Cincinnati Academic Health Center (2011, August 25).

"Heat in chili peppers can ease sinus problems, research shows

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

What a great alternative to the traditional, calorie laden yule log!

Gingerbread-Pumpkin Yule Log

MAKES: 10 servings

CARB GRAMS PER SERVING: 32

 

 

Ingredients

3 eggs

Nonstick cooking spray for baking

1 cup all-purpose flour

1 teaspoon baking powder

1 teaspoon pumpkin pie spice

1/4 teaspoon salt

1/2 cup granulated sugar or sugar substitute blend* equivalent to 1/2 cup sugar

1/2 cup canned pumpkin

1/4 cup molasses

Powdered sugar

1 recipe Pumpkin Cream Filling

Fresh rosemary sprigs (optional)

Fresh cranberries (optional)

Preparation

1. Allow eggs to stand at room temperature for 30 minutes. Meanwhile, lightly coat a 15x10x1-inch baking pan with nonstick spray for baking. Line the bottom of the pan with waxed paper or parchment paper; coat with nonstick spray for baking. Set pan aside. In a small bowl, stir together flour, baking powder, pumpkin pie spice, and salt; set aside.

2. Preheat oven to 375 degrees F. In a large bowl, beat eggs with an electric mixer on high speed for 5 minutes. Gradually add granulated sugar, beating until well mixed. Stir in pumpkin and molasses. Fold in flour mixture. Spread batter evenly into prepared pan.
3. Bake about 15 minutes or until top springs back when lightly touched. Immediately loosen edges of cake from pan and turn cake out onto a towel sprinkled generously with powdered sugar. Slowly peel off waxed paper. Starting from a short side, roll up towel and cake into a spiral. Cool on a wire rack for 1 hour. Meanwhile, prepare Pumpkin Cream Filling.
4. Unroll cake; remove towel. Spread cake with Pumpkin Cream Filling to within 1 inch of edges. Roll up cake and filling into a spiral. Trim ends. Cover and chill for 2 to 48 hours before serving. To serve, place cake roll on a platter. If desired, garnish with rosemary sprigs and cranberries and sprinkle top with powdered sugar. Makes 10 servings.

Tip

• *SUGAR SUBSTITUTES: Choose Splenda® Sugar Blend for Baking. Follow package directions to use product amount equivalent to 1/2 cup sugar.

Pumpkin Cream Filling

• 3/4 cup canned pumpkin
• 1/2 teaspoon ground ginger
• 1 1/4 cups frozen light whipped topping, thawed

1. In a medium bowl, combine pumpkin and ground ginger. Fold in thawed frozen light whipped dessert topping.

Nutrition Facts Per Serving:

• Servings Per Recipe: 10
• Calories: 168
• Protein(gm): 4
• Carbohydrate(gm): 32
• Fat, total(gm): 3
• Cholesterol(mg): 63
• Saturated fat(gm): 2
• Monosaturated fat(gm): 1
• Dietary Fiber, total(gm): 1
• Sugar, total(gm): 19
• Vitamin A(IU): 4713
• Vitamin C(mg): 1
• Thiamin(mg): 0
• Riboflavin(mg): 0
• Niacin(mg): 1
• Pyridoxine (Vit. B6)(mg): 0
• Folate(µg): 32
• Cobalamin (Vit. B12)(µg): 0
• Sodium(mg): 108
• Potassium(mg): 216
• Calcium(DV %): 40
• Iron(DV %): 2

Diabetic Exchanges

• Other Carb(d.e): 2
• Fat(d.e): 1

***Taken from Diabetic Living.

Common Painkillers... Dangerous?

Dangers of Common Painkillers

There's mounting evidence that regular use is risky for older people

Most of us don't think twice about taking a nonprescription pain reliever to ease a headache or soreness that might follow a game of tennis, but there is growing evidence that commonly used painkillers such as Advil can trigger heart attacks or strokes in some people.

These nonsteroidal anti-inflammatory drugs (NSAIDs), a diverse group that also includes Motrin and prescription varieties like Celebrex and Voltaren, have been used for decades.

Now there is strong evidence that many of them raise risks of heart problems, says Elliott Antman, M.D., a cardiologist and professor at Harvard Medical School.
Several new studies underscore a growing awareness of the problem.
In Denmark, a team led by Anne-Marie Schjerning Olsen, M.D., a research cardiologist at Copenhagen University Hospital, reviewed medical records for nearly 84,000 heart attack survivors, 42 percent of whom reported using NSAIDs.
According to a paper published last May in Circulation, the journal of the American Heart Association, the team found more cases of second heart attacks and strokes among the NSAID users — except for those taking naproxen (Aleve) after as little as a week. Researchers reported last year that NSAIDs raised the general risk for heart attacks even in apparently healthy people. The painkillers have also been linked with stomach bleeding and kidney failure.
Although many doctors endorse the short-term use of the common painkillers when there are no other pain-relief alternatives, the study authors decided there is no safe amount of time to take NSAIDs, according to Olsen. In July, American and other Danish researchers reported in the British Medical Journal that new NSAID users faced an increased risk of a dangerous heart rhythm called atrial fibrillation. The risk was higher among older patients, those using celecoxib (Celebrex) and people with chronic kidney problems.
At the University of Florida College of Medicine, doctors who studied the records of older patients enrolled in a trial of competing blood pressure drugs found that longtime regular NSAID users faced a nearly 50 percent higher chance of death, heart attack or stroke.

**Read more on the AARP Newsletter  here.

Digestive Enzymes Crucial

Digestive Enzymes Are Crucial To Optimum Health and Well-Being

Digestive enzymes help facilitate digestion, the absorption of nutrients, maintenance of proper pH in the gastrointestinal tract, and function as
a barrier against invasion of pathological organisms. There are several
basic types of digestive enzymes and each type of enzyme has a
specific activity and functions best within a specific pH range.

The basic enzymes and their related functions are as follows: amylase digests starches, cellulase digests fibers, lactase digests dairy products, lipases digest fats, oils and triglycerides, maltase digests starch and grains, proteases digest proteins and sucrase digests sugars.

 

Some enzymes are extracted from animal sources such as the pancreas, liver and stomach of cattle (bovine) or pigs (porcine). Examples of
animal enzymes include oxbile, trypsin, chymotrypsin, rennin, pepsin,
and pancreatin. Other digestive enzymes are derived from plants such
as bromelain from pineapple and papain from papaya.

 

Hydrochloric acid, which is produced in the parietal glands in the lining
of the stomach, is necessary for the digestion of proteins. Although hydrochloric acid is not an enzyme, it is required to convert pepsinogen
to pepsin for the digestion of proteins. Betaine hydrochloride, which is
a form of hydrochloric acid that is derived from beets, is a source of hydrochloric acid that is commonly referred to and utilized as a digestive enzyme product.

 

Digestive enzymes work within a specific pH range. For example, agents such as betaine hydrochloride, bromelain and papain, which digest proteins, function primarily in the stomach where the environment needs
to be fairly acidic. Pancreatic enzymes exert their digestive effects in the small intestines where the pH is more alkaline. Plant-based digestive enzyme products reportedly function over a wider pH range (pH 2 to 12), which enables them to function in both the stomach and the small intestine environment.

 

Impaired digestive function can produce many symptoms and is associated with a wide variety of clinical conditions such as gas, bloating, heartburn, indigestion, malabsorption disorders, malnutrition, dysbiosis, leaky gut, diarrhea, constipation, lactose intolerance, food allergies, celiac disease, etc. These products have become quite well accepted and are commonly used.

 

Digestive enzymes in commercial products come from several sources. Some come from the organs of animals, some such as papain and bromelain come from plants, and many are produced from
fungi and bacteria via fermentation processes. A large percentage
of the digestive enzymes being used in dietary supplements are
produced from fungi and bacteria using fermentation processes.

 

There are many different types of digestive enzymes Examples include proteases such as bromelain and papain, lipase, amylase, lactase, cellulase, pancreatin, and betaine hydrochloride.

 

Benefits:

 

Facilitate digestion

 

Regulate the absorption of nutrients

 

Help maintain the proper pH in the gastrointestinal tract

 

Act as a barrier against invasion of pathological organisms

 

It is generally believed that aging results in a gradual reduction in individual's ability to secrete gastric hydrochloric acid and pancreatic enzymes for digestive purposes.

 

Safety:
Digestive enzyme products are considered safe when used in accordance with proper dosing guidelines.

 

Gas:

Administration of pancreatic enzymes resulted in a significant reduction of gas following the ingestion of high calorie, high fat meals.

 

Lactose Intolerance:

Individuals who are lactose intolerant do not produce enough lactase to properly digest milk and dairy products. Lactase-containing enzyme products help people reduce the symptoms associated with this condition. Adding a few drops of lactase to a quart of milk and allowing it to stand overnight in the refrigerator substantially reduces the amount of lactose present. Lactase-containing tablets or capsules reportedly helps people digest solid lactose-containing foods.

 

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Depression and Heart Disease

Depression Can Lead to Heart Disease,
Important New Study Reports

Depression may have more far-reaching consequences than previously believed. Recent data suggests that individuals who suffer from a mood disorder could be twice as likely to have a heart attack compared to individuals who are not depressed.

 

Until this new study, this process has been poorly understood. Led by Concordia University in conjunction with Montreal Heart Institute, McGill University, Université du Québec à Montréal and University of Calgary, researchers have found that depressed individuals have a slower
recovery time after exercise compared to those who are non-depressed.

 

These findings suggest that a dysfunctional biological stress system is
at work among depressed individuals. Published in the journal Psychophysiology, the research warns of the importance of testing for cardiovascular disease among people suffering from major depression.

 

"There have been two competing theories as to why depression is linked
to cardiovascular disease; Depressed people may have poorer health behaviors, which may in turn lead to heart problems. The other possibility
is physiological: a problem with the stress system known as the fight or flight response. Our study was the first to examine the role of a dysfunctional fight or flight response in depression in a large population."

explained the researchers from McGill University.

 

Heart rate recovery is a powerful diagnostic tool...

 

A total of 886 participants, who were on average 60 years old, took part in the study conducted by Concordia in association with the Montreal Heart Institute, McGill University, the Hôpital Sacré-Coeur de Montréal, the Université du Québec à Montréal and the University of Calgary.

Approximately 5 per cent of participants were diagnosed with a major depressive disorder. All individuals were asked to undergo a stress test after which their heart rate and blood pressure were recorded. Recovery heart rates and blood pressure levels were compared between depressed and non-depressed individuals.

 

"We found that it took longer for the heart rate of depressed individuals to return to normal," says senior author, Simon Bacon, a professor in the Concordia University Department of Exercise Science and a researcher
at the Montreal Heart Institute. "Heart rate recovery from exercise is one way to measure the fight or flight stress response. The delayed ability to establish a normal heart rate in the depressed individuals indicates a dysfunctional stress response. We believe that this dysfunction, can contribute to their increased risk for heart disease."

 

"The take-home message of this study is that health care professionals should not only address the mental disorder, but also the potential for heart disease in patients who are suffering from major depression," they added. "Both of these health issues should be treated to minimize risk of severe consequences."

 

Story Source: Concordia University.

 

Journal Reference: "The effect of major depression on postexercise cardiovascular recovery." Psychophysiology, 2011;

 

Concordia University (2011, November 28). "Depression can lead to heart disease, study suggests"

 

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Childhood Diet Lowers Risks For Adulthood

Lower Risk For Chronic Disease In Adulthood When Childhood Diet Is Low In Fat and High
In Fiber

A recent study has found that behavioral intervention to lower dietary
intake of total fat and saturated fat and increase consumption of foods
that are good sources of dietary fiber a childhood, resulted in significantly lower fasting plasma glucose levels and lower systolic blood pressure
when study participants were re-evaluated in young adulthood.

 

The study was accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology and Metabolism (JCEM).

 

A Western dietary pattern high in total fat and saturated fatty acids and refined grains is associated with an increased risk of the metabolic syndrome, a cluster of metabolic abnormalities that include abdominal obesity, low levels of high-density lipoprotein cholesterol ("good cholesterol"), higher levels of triglycerides and blood glucose, and
elevated blood pressure. This study evaluated the long-term effects
of a dietary intervention to reduce fat and increase fiber intake during childhood on metabolic syndrome in young adult women.

 

"This research is important because it suggests that modest reductions
in total fat and saturated fat intake and increased consumption of dietary fiber during childhood and adolescence may have beneficial effects later in life by decreasing risk of chronic diseases such as diabetes and heart disease," said researchers from Fox Chase Cancer Center in Philadelphia, PA .

 

Researchers evaluated 230 women between the ages of 25 and 29
years, who nine years before the current study participated in the Dietary Intervention Study in Children (DISC). DISC was a randomized controlled clinical trial of a reduced-fat dietary intervention that specifically sought
to limit fat intake to 28 percent of daily caloric intake and increase
dietary fiber intake by encouraging consumption of fruits, vegetables
and whole grains. The current study was conducted among females
who had participated in the DISC trial to determine the longer-term
effects of the DISC intervention.

 

Researchers measured body composition of study participants using
whole body dual-energy x-ray absorptiometry (DXA) scans. Blood
pressure was measured using automatic blood pressure monitors
and blood samples were analyzed to assess levels of plasma glucose, cholesterol and triglycerides.

 

"Few participants in our follow-up study met the criteria for metabolic syndrome, however the intervention group had statistically significant
lower mean systolic blood pressure and fasting plasma glucose levels compared to the control group," they said . "Significant differences at
the follow-up visit, but not earlier, suggest that adolescent diet may have long-term effects on age-related changes in blood pressure and
glycemic control that begin to become apparent in young adulthood.
Longer follow-up studies of DISC participants are needed to determine
if the differences found in this study persist or widen with increasing age."

 

Story Source: The Endocrine Society.

 

Journal Reference: Adolescent Diet and Metabolic Syndrome in Young Women: Results of the Dietary Intervention Study in Children (DISC) Follow-Up Study. Journal of Clinical Endocrinology & Metabolism, 2011;

 

The Endocrine Society (2011, October 27). Childhood diet lower in fat
and higher in fiber may lower risk for chronic disease in adulthood.

 

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Depression and Cognition

Depression Influences
Cognitive Task Performance

Depression has been classified as a mood disorder or "affective"
disorder. Mood is defined as a powerful, sustained emotion that,
in the extreme, markedly affects a person's perception of the world
and ability to adequately function in society. Mood disorders are
among the most common health problems doctors see every day.

Mood disorders are divided into two major categories: depressive

disorders and bipolar disorders. Depression affects approximately
5 percent of the population at any given time, and about 30 percent
of adults will suffer from depression over a lifetime. Women are two
to three times more likely to experience depression than men.

 

Cognitive function is the term used to describe a person's state of consciousness (alertness and orientation), memory, attention span,
and insight. A mental status examination (MSE) is a standard tool
used by clinicians to measure a patient's overall mental health.

Evaluating a patient's cognitive functions includes first of all, measuring
the level of alertness and orientation. Recent research suggests that depression may actually offer cognitive benefits.

The study published in the Journal of Abnormal Psychology found that depressed individuals performed better than their non-depressed peers
in sequential decision tasks. The study included participants who were classified as healthy, clinically depressed or recovering from depression. The subjects were instructed to play a computer game in which they
could earn money by hiring an applicant in a simulated job search.

Researchers found that healthy participants searched through relatively
few candidates before selecting an applicant whereas depressed participants searched more thoroughly and made choices that resulted
in higher payoffs. These results suggest that there is at least one positive side effect of having depression and that further investigations may
reveal the roots of depression and possibly lead to better treatment options.

 

Source: Journal of Abnormal Psychology

 

"Performance benefits of depression: Sequential decision making in a healthy sample and a clinically depressed sample" April 2011.

 

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Wanna Lose That Gut?

PRESCRIPTION FOR LOSING BELLY FAT

Be Aware Of The Dangers Of Too Much Belly Fat

Belly fat promotes insulin storage, which increases hunger and cravings for sugar and carbohydrates, further boosts fat storage around the belly area.

The fatter a person gets, the more insulin-resistant they become, which

creates a vicious cycle of craving carbs and sugar, unwanted weight gain, yo-yo dieting, becoming hungry and gaining more weight again and again.

There are two types of belly fat to be aware of...

Subcutaneous Fat - Is the visible kind of fat just above your hips that jiggles and looks unattractive;

Visceral Fat - Not visable, but hides out deep in the abs and wraps itself around vital organs.

While subcutaneous fat can make you look and feel unattractively fat, it is the invisable visceral fat that is the real problem. Visceral fat functions like an endocrine system because it is metabolically active itself. It releases enzymes and hormones into the bloodstream that raise blood pressure, increase bad cholesterol (LDL) and lower good (HDL) cholesterol.

Visceral fat also interferes with the body's ability to use insulin and increases estrogen levels. Too much visceral fat can increase the risk
of cardiovascular disease, breast cancer, type 2 diabetes and other unhealthy conditions.

A Successful Battle Against Belly Fat

Is Easier Than You May Think

Use These Proven Ways To Lose Belly Fat:

1. Cut Back On Carbs and Sugar...

It is important to immediately reduce sugars, simple carbohydrates, processed foods and any products made with high fructose corn syrup.
It absorbs quickly, boosts inflammation, blood glucose and insulin levels.

2. Don't Use Artificial Sweeteners As A Substitute...

Artificial sweeteners such as aspartame increase inflammation and insulin resistance, ultimately triggering increased storage of belly fat.

Try to keep your appetite satisfied (comfortably full) with a diet stimulating the body's metabolic function for efficient fat-burning. Your diet should consist of:
30% - 40% Protein,

30% - 40% Carbohydrates
No More Than 30% Total Fat

3. The Mediterranean Diet Is Ideal...

Traditionally, the Mediterranean diet includes high consumption of olive oil, legumes, beans, nuts,unrefined cereals, fruits, vegetables, fish, moderate servings of dairy, red wine, and keeping the consumption of red meat low.

It's deliciously-satisfying, simple and proven to be healthy... People following the Mediterranean diet lose more weight, maintain key improvements in cholesterol and reduced blood pressure. Subsequently, their risk of heart disease is lower more than people on a low-fat diet.

4. Specific Food-Source Nutrients Are Beneficial Against Belly Fat...

Omega-3 Fatty Acids from fish oil also help reduce damaging inflammation which promotes unhealthy insulin resistance and subsequent accumulation of belly fat.

Cinnamon Extract and Chromium have both been shown to lower insulin resistance, consider including supplements in your daily regimen

Green Tea contains catechins,the powerful antioxidants that have been proven in several studies to release fat cells and allow more efficient weight reduction.

5. Fresh Fruits and Vegetables Are Nutrient Rich and They're

Full of Water and Fiber..

Fruits and veggies have the unique ability to expand in your stomach and fill you up with fewer calories and nearly no fat! That's why it's crucial to eat at least five servings daily...

6. Be Sure To Get At Least

2-3 Servings of Whole

Grains Daily...

Eating a diet high in whole grains and low in refined carbohydrates makes it
easier to minimize storage
of fat throughout the body.
Nutrition specialists and food scientists believe the dietary fiber and magnesium in whole grains may help maintain insulin sensitivity.

One of the most important areas currently being studied is the crucial role
of whole grains on measures of insulin sensitivity.

7. Physical Activity and Regular Exercise...

Never underestimate the importance of exercising for at least 30 minutes

a day, at least five days a week. A good combination of cardio, resistance (strength) training and interval training is best, depending on your age and general physical condition.

People who don't exercise are more likely to regain weight than those
who combined a healthy Mediteranean style diet with regular aerobic exercise five days a week. People who exercise regularly also improve their cholesterol levels, aerobic capacity, blood pressure and blood glucose levels.

Reduce Belly Fat Quicker With "Interval" Training...

Interval training means alternating periods of intense exercise with low-intensity exercise or rest, and can be used successfully with any type

of aerobic sport, such as walking, biking or jogging. Alternate slow and

fast cycling or fast walking and running, recommends the Mayo Clinic.

For example... A 20-minute cycling regimen that includes sprinting on a stationary bike for 8 -10 seconds followed by 12 seconds of light cycling.
A person can lose more belly fat than those doing only cardio, even though the cardio workouts are almost twice as long!

It's also important to note that proper interval training suppresses the appetite hormone known as Ghrelin. Thus, a person naturally want to
eat less.

Weight Lifting (also known as resistance training and strength training) Is A Very Powerful Weapon Against Belly Fat...

In resistance training, a person increases their muscle strength and

endurance by doing repetitive exercises with weights or weight machines. Building lean muscle speeds up metabolism and fat burning efficiency.

Start to reap the rewards of resistance training with least 30 minutes two or three times a week.People can lift weights and do circuit-training at the gym, and do resistance crunches and push-ups at home or office.

Experts recommend performing the resistance training workout before your aerobic workout to get best overall results and to burn maximum fat.

When a person sucessfully decreases their belly fat, they will firm muscles in their central core: abs, back and chest, so they look fitter and slimmer.

8. Reduce Levels Of Stress, A Major Contributor To Gaining Fat...

With stress, the body increases its production of Cortisol, a dangerous hormone that increases the appetite and makes people crave high-fat, high-sugar comfort foods such as cookies, cake and ice cream which

all pack on unwanted, unhealthy pounds.

Research at Georgetown University Medical Center demonstrated that chronic long-term stress resulted in metabolic syndrome, a series of unhealthy symptoms including inflammation, weight gain, insulin resistance and increased belly fat.

To effectively reduce stress, try gentle stretching, deep breathing, yoga or meditation, or take a long nature walk.

9. Adequate Sleep Is Also An Important Factor In Long-Term

Reduction Of Belly Fat...

Studies show that inadequate sleep affects levels of two key appetite hormones, Leptin (which decreases hunger) and Ghrelin (which increases hunger).

Several studies have proven that people who sleep only 5 hours compared to those who sleep at least 8 hours experience a dramatic decrease in Leptin and increase in Ghrelin, resulting in additional weight gain.

The increase in appetite and craving of high-carb foods like cookies, candy and cakes, rise significantly when a person skimps on sleep!.

Be sure to get at least 7 - 8 hours of quality, restful sleep each night.

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

New Treatment For Obesity and Diabetes

Discovery May Lead To New Treatments
For Obesity and Type 2 Diabetes...

Activating Brown Fat:

Activating a specialized type of fat, known as brown adipose tissue,
may help combat obesity as well as result in better glucose control for
type 2 diabetes, according to new research conducted by scientists at
the University Of Cincinnati (UC) Metabolic Diseases Institute.

The current UC study suggests that activating brown adipose tissue through targeted inhibition of the cannabinoid receptor 1, also known as CB1, could effectively reduce body weight and blood glucose by increasing calorie burning in brown adipose tissue.

A UC-based team report these findings online in Diabetologia, the journal of the European Association for the Study of Diabetes.

CB1 receptor antagonists were previously used in human weight loss drugs offered in Europe but were taken off the market due to significant neurologic side effects, such as depression.

"CB1 antagonists still hold promise for fighting obesity and diabetes, the challenge is finding one that does not engage the receptors in areas of the brain that control mood and still maintains its enormous calorie-burning properties," explain the researchers.

"We have shown that the powerful effects of CB1 antagonists on brown adipose tissue are mediated by the sympathetic nervous system. With further study, this could lead to a more effective and safer drug strategy
for glucose regulation and weight loss."

They are conducting further studies to determine the specific location of the CB1 receptor in the sympathetic nervous system that activates the calorie-burning, glucose-consuming properties of brown adipose tissue.

"Our findings suggest that the capacity of brown adipose tissue to burn calories and consume glucose is impaired in obesity and type 2 diabetes.
If we could find an effective and safe way to reactivate the brown adipose tissue's calorie-burning properties, this could represent a breakthrough in the search of more effective drugs against obesity and diabetes,," they explain..

Funding support for this research comes from the National Institutes of Health, American Diabetes Association and Ethicon Endo- Surgery. Researchers involved in this study have no personal financial interests
in Ethicon Endo-Surgery.

Story Source: University of Cincinnati Academic Health Center.

Journal Reference: Cannabinoid receptor 1 (CB1) antagonism enhances glucose utilisation and activates brown adipose tissue in diet-induced obese mice. Diabetologia, 2011;

University of Cincinnati Academic Health Center (2011, October 11). Activating brown fat: Research finding may lead to new treatments for obesity and Type 2 diabetes.

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Milk Thistle Stops Cancer?

Milk Thistle Extract Stops Lung Cancer
In Laboratory Mice, New Study Show

Tissue with wound-like conditions allows tumors to grow and spread. In mouse lung cancer cells, treatment with silibinin, a major component of milk thistle, removed the molecular billboards that signal these wound-like

conditions and so stopped the spread of these lung cancers, according to a recent study published in the journal Molecular Carcinogenesis.

 

Though the natural extract has been used for more than 2,000 years,
mostly to treat disorders of the liver and gallbladder, this is one of the first carefully controlled and reported studies to find benefit.

 

How it works...

Basically, in a cell there can be a chain of signals, one leading to the next, to the next, and eventually to an end product. And so if you would like to eliminate an end product, you may look to break a link in the signaling
chain that leads to it. The end products COX2 and iNOS are enzymes involved with the inflammatory response to perceived wounds -- both can aid tumor growth. Far upstream in the signaling chain that leads to these

unwanted enzymes are STAT1 and STAT3.

These transcription factors allow the blueprint of DNA to bind with

proteins that continue the signal cascade, eventually leading to the production of harmful COX2 and iNOS.

Stop STAT1 and STAT3 and you break the chain that leads to COX2 and iNOS -- and the growth of lung tumors along with them.

"This relatively nontoxic substance, a derivative of milk thistle silibinin was able to inhibit the upstream signals that lead to the expression of COX2 and iNOS," say research scientists from the University of Colorado - Skaggs School of Pharmacy and the laboratory of University of Colorado Cancer Center.

In addition, the researchers compared the effects of silibinin to drugs currently in clinical trials for lung cancer. Would drugs that target other signaling pathways, other linked chains, similarly cut into the production

of COX2 and iNOS?

It turned out that inhibiting the chains of JAK1/2 and MEK in combination and also inhibiting the signaling pathways of EGFR and NF-kB in combination blocked the ability of STAT1 and STAT3 to trap the energy
they needed to eventually signal COX2 and iNOS production.

Compared to these multi-million dollar drugs, naturally-occurring silibinin blocked not only the expression of COX2 and iNOS, but also the migration of existing lung cancer cells.

"What we showed is that STAT1 and STAT3 may be promising therapeutic targets in the treatment of lung cancer, no matter how you target them," the researchers reported. "And also that naturally-derived products like silibinin may be as effective as today's best treatments."

This work was supported by NCI RO1 grant CA113876.

Story Source: University of Colorado Denver.

Journal Reference: Silibinin modulates TNF-α and IFN-γ mediated signaling to regulate COX2 and iNOS expression in tumorigenic

mouse lung epithelial LM2 cells. Molecular Carcinogenesis, 2011;

University of Colorado Denver (2011, November 15). Milk thistle extract stops lung cancer in laboratory mice, study shows.

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Rheumatoid Arthritis = Higher Risk for Broken Bones

Young Women With Rheumatoid Arthritis
At More Risk for Broken Bones, Study Finds

Women under 50 with rheumatoid arthritis are at greater risk of breaking bones than women without the condition, according to a Mayo Clinic study being presented at the American College of Rheumatology annual scientific meeting in Chicago. Men with rheumatoid arthritis also are in more danger of fractures, but the risk surfaces when they are older, researchers found.

 

Rheumatoid arthritis can lead to chronic, debilitating inflammation of the joints and other parts of the body. People over 50 with the condition are more likely to break a bone from a fall or sometimes even mild stress such as coughing. Until now, little has been known about the fracture risk among rheumatoid arthritis patients under 50.

 

Researchers studied two groups of 1,155 adults each, all from the same community: one set with a new diagnosis of rheumatoid arthritis, the other without the condition. Based on gender and birth year, each person was paired with someone from the other group, and the medical records of
each duo were examined over time for new fractures unrelated to cancer
or severe trauma. In women and men with rheumatoid arthritis, new fractures were more likely than in their counterparts, regardless of their
age when they were diagnosed with rheumatoid arthritis.

 

Women under 50 when diagnosed with rheumatoid arthritis were more likely than their counterparts without the condition to have their first new fracture even before age 50. While men with rheumatoid arthritis were
also more vulnerable to fractures, that danger didn't grow until they got older.

 

"Understanding what contributes to the risk for fractures for all with rheumatoid arthritis, including young women, would help us better

prevent them," explained researchers at Mayo Clinic in Rochester,
Minn. Women under 50 with rheumatoid arthritis need to know that
even though they are young, they need to take greater care to prevent fractures, they empasize.

 

Story Source: Mayo Clinic.

Mayo Clinic (2011, November 6). Young women with rheumatoid arthritis
at more risk for broken bones, study finds.

 

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Illegal to be Fat in Japan

Benefits of Eating Nuts

Benefits of Nut Consumption for People
With Abdominal Obesity, High Blood Sugar

And High Blood Pressure

 

Scientists now are reporting a significant link between eating
nuts and higher levels of serotonin in the bodies of patients with

metabolic syndrome (MetS) who are at high risk for heart disease. Serotonin is a substance that helps transmit nerve signals and

decreases feelings of hunger, makes people feel happier and
improves heart health. It took only one ounce of mixed nuts
(raw unpeeled walnuts, almonds and hazelnuts) a day to produce
the beneficial effects.

 

The report appears in ACS' Journal of Proteome Research...

Resaerchers from the Biomarkers & NutriMetabolomics Research Group of the University of Barcelona in collaboration with the Human Nutrition Unit
of the Rovira i Virgili University explain that the rise in obesity around the world means more and more patients have metabolic syndrome. Symptoms include excess abdominal fat, high blood sugar and high
blood pressure, which increase the risk of developing type 2 diabetes
and heart disease.

 

Dietary changes may help patients reduce the excess weight and become healthier. They're recommending increased regular consumption of nuts, which are packed with healthful nutrients, such as healthy fats (unsaturated fatty acids) and antioxidants (polyphenols). Nuts have been recommended to fight the metabolic abnormalities associated with MetS.

To check the biochemical effects of nut consumption, the researchers put 22 MetS patients on a nut-enriched diet for 12 weeks and compared them to another group of 20 patients who were told to avoid nuts.

The scientists analyzed the broad spectrum of compounds excreted in the patients' urine and found evidence of several healthful changes. One surprise was evidence that nut consumption had boosted patients' levels of serotonin metabolites in urine, since these findings suggest the role of serotonin
in the beneficial effects of nuts. They point out that the study provides
the first evidence in humans of the beneficial effects of nut consumption
in reducing levels of substances in the body associated with inflammation and other cardiovascular risk factors in patients with metabolic syndrome.

 

Journal Reference: Metabolomics Unveils Urinary Changes in Subjects
with Metabolic Syndrome following 12-Week Nut Consumption. Journal
of Proteome Research, 2011;

 

American Chemical Society (2011, November 2). Benefits of nut consumption for people with abdominal obesity, high blood sugar,

high blood pressure.

 

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.