Spices and Herbs for Health
Spices for health? Are spices good for health? YES! You can keep your heart strong and get lean and healthy with spices! Here are a few spices to add to your diet to get and stay healthy. Use spices in and on everything: salads, chicken, fish, veggies, dips, omelets…and more!
Below Are 10 of the Best Spices for Good Health:
Cinnamon for Weight Loss
Cinnamon may be particularly healthy for people who carry lots of extra weight. Cinnamon reportedly helps minimize some of the negative health impacts that “obesity” has on the body. People who are obese (with body mass index of 30% fat or higher) tend to have higher levels of inflammation in their bodies, and their bodies tend to experience more oxidative stress than the slimmer person.
- A recent study showed that certain cinnamon compounds including a cinnamon extract called cinnulin seem to help obese people in the fight against all three: (1) fat, (2) inflammation, and (3) oxidative stress.
- In the study, obese people with prediabetes took cinnulin twice a day. At the end of the 12-week study, participants’ bodies indicate that cinnamon was effective in decreasing all three.
Cloves, Allspice, and Cinnamon for Diabetes
These spices may inhibit or work against the damage caused by elevated sugar and the formation of bad high-blood-sugar compounds. Very beneficial for people with Diabetes.
Sage, Marjoram, Tarragon, and Rosemary for the Heart and Kidneys
These spices seem to have a positive effect on fighting diabetes-linked problems of the blood, heart, nerve, eye, and kidneys. Spices for kidney and heart health never been so delicious.
Ginger for Rheumatoid Arthritis (RA)
When people with stiff, sore, osteoarthritic knees took a ginger extract for 6 weeks, they felt significantly better than their placebo-dosed pals who got fake ginger. Used in Eastern medicine to treat musculoskeletal problems, ginger contains a complex mix of compounds that researchers suspect helps thwart inflammation in several ways. Ginger can also be calming to the stomach, helping with nausea.
Turmeric vs Stroke and Cancer
Turmeric is the principal component is curcumin — which has been shown to help prevent arterial plaques from gaining a foothold in blood vessels.
- Turmeric seems to help against artery-clogging in three ways: (1) It lowers blood cholesterol, and (2) it regulates blood-platelet production — for thinner, less clot-prone blood — and may (3) curb inflammation-induced damage to the lining of your arteries. Atherosclerosis disease ups the risk of stroke and heart attack.
- Curb the development of those diseases with turmeric of: (1) Alzheimer’s disease, (2) certain types of cancer, and (3) arthritis — just to name a few more benefits according to research.
Garlic for Overall Good Health
Garlic has a variety of health benefits. Read “Health Benefits of Garlic” for more details.
Info, Tips and Warnings:
- On top of avoiding microwaving of spices: Do not scorch, blacken, or crispen (overheat) them. Lightly baking, simmering, broiling and pan broiling is fine. Lightly cooking spices such as garlic and onion or peppers in oil is great. Do not over-fry your spices.
- Spices are not right for everyone. Bland foods may be necessary for stomach and intestinal illnesses because of the need to soothe and calm.
Are you ready to try these herbs and spices for health?
Oxidative stress occurs due to an imbalance between reactive oxygen species (ROS) production and the protective system’s ability to detoxify these reactive products. It can cause damage to cells and tissues and can lead to chronic inflammation. Long-term oxidative stress can also cause conditions such as diabetes, cancer, and heart disease.
What is oxidative stress?
Oxidative stress is caused due to an imbalance between antioxidants and free radicals in the body. Free radicals are oxygen-containing molecules that have one or more unpaired electrons. Due to this uneven number of electrons, they easily bind with other molecules.
As free radicals readily react with other molecules, many chemical reactions take place in the body. These reactions are referred to as “oxidation”, and they can either benefit or harm your body.
The body’s cells produce free radicals and antioxidants. Antioxidants are molecules that can neutralise free radicals by donating an electron. As a result, the free radical becomes less reactive and stabilised.
Factors contributing to oxidative stress include:
• Environmental factors such as pollution and radiation
The natural immune response can cause oxidative stress temporarily, further leading to mild inflammation. It goes away when the immunity strength of the body against the infection is increased.
Oxidative stress, if uncontrolled, can speed the process of ageing and lead to several other conditions.
Effects of oxidative stress
The effects of oxidative stress can be beneficial or harmful to the body, depending on the activities. For example, temporary oxidative stress resulting from exercise can be helpful for the body. It is also observed that mild oxidative stress is beneficial to avoid infections and diseases in the body.
Whereas, long-term oxidative stress can be harmful, causing damage to the proteins, cells, and DNA in the body. It can accelerate the ageing process and create conditions such as chronic inflammation and neurodegenerative diseases.
Oxidative stress plays a significant role in the ageing process. Uncontrolled oxidative stress damages the cells, proteins, and DNA which contributes to ageing and several other conditions. In such cases, oxidative stress can be treated using nutritional, environmental and pharmacological strategies.
Health conditions caused due to oxidative stress
Oxidative stress can cause several diseases that include:
• Cardiovascular conditions (Atherosclerosis, High blood pressure, and Stroke)
Factors causing Oxidative stress
Long-term oxidative stress can be caused due to the following factors :
• Excessive intake of sugar and fats
• Exposure to industrial chemicals
• Exposure to radiation
How to prevent oxidative stress?
Both free radicals and antioxidants are essential requirements for the body. If they are unbalanced, it may cause several health problems. To avoid these conditions, follow proper diet and lifestyle measures that may reduce oxidative stress.
To prevent oxidative stress, it’s recommended to:
• Eat a balanced diet
• Practice exercise regularly
• Maintain a healthy body weight
• Limit the intake of foods high in sugars and fats
• Cut out alcohol consumption
• Avoid exposure to pollution and radiation
Nutrients for reducing oxidative stress
Foods high in antioxidants can help to combat and prevent oxidative stress. Your diet should include the following food:
• Berries (strawberries, blueberries, raspberries)
What is inflammation?
Inflammation is the process by which your body attempts to heal itself from infection, disease, and injury. It is produced by the immune system and plays a vital role in the healing process.
Inflammation is classified into two types:
Acute inflammation is a short-term process occurring in response to tissue injuries and can be resolved within a few hours or days. This is the redness, warmth, swelling, and pain around tissues and joints that occur in response to an injury, when you cut yourself for example. When the body is injured, your immune system releases white blood cells to surround and protect the area. In this type, your body can return to its previous state as soon as your injury has been treated.
Chronic inflammation is a long-lasting form of inflammation. The immune system continuously releases white blood cells because it thinks it’s constantly injured. Its effect does not end when the injury or illness is healed. Conditions linked to chronic inflammation include cancer, diabetes, heart disease, Alzheimer’s disease, rheumatoid arthritis, and asthma.
What are the common symptoms of inflammation?
Short and long-term inflammations can affect your body in different ways. The symptoms include:
• Loss of appetite
• Loss of function
Causes of inflammation
Factors causing inflammations include:
• Exposure to certain irritants your body can’t eliminate easily
• Acute and chronic conditions
Foods that can risk the state of inflammation include:
Remedies to reduce inflammation
You can fight inflammation by changing your diet and lifestyle. Take note of a few home remedies to reduce inflammation.
• Maintain a healthy weight
• Eat a balanced diet
• Manage and reduce stress levels
• Avoid alcohol consumption
• Take dietary supplements
Avoid sugars, trans fats, and processed foods to fight inflammation. Your anti-inflammatory diet must include:
• Fruits (berries, cherries, oranges)
• Spices (turmeric, clove, ginger)
• Omega-3 fatty acids (tuna, salmon, sardines)
• Green leafy vegetables
Medications for inflammation
Many medicines are used to prevent or slow down inflammation. Medications for inflammation include:
• Disease-modifying antirheumatic drugs (leflunomide, methotrexate, azathioprine, sulfasalazine)
• Nonsteroidal anti-inflammatory drugs (naproxen, aspirin, and ibuprofen)
• Antimalarial medications (hydroxychloroquine)
• Biologic drugs (rituximab, etanercept, adalimumab, abatacept, infliximab)
To know more about oxidative stress and inflammation, its prevention, its treatment and our TBARS assay kit contact Helvetica Health Care today!
best manner to shed pounds fast how i lost 10 kilos in 2. I really like my breakfasts. It’s loopy to suppose that i may want to lose 10 kilos in 2 weeks whilst ingesting this every morning. It’s superb although because in the evening after I. Gain muscle keep on advantage muscle amazon. Here’s a truth if you need to gain weight, you then ought to get at the treadmill. Most of the people consider that the key to dropping fat and going in shape is to spend. A weight loss program and exercising plan to lose weight and gain muscle the. Answers.Yahoo greater answers. How to lose weight in your belly and hips in two weeks. You’ve were given just two weeks to decrease your stomach and hips before suit season or that high college reunion. You can surely jumpstart a weight reduction. (3) the 2 week eating regimen legit website shed pounds in 2. The 2 week food plan is an intense rapid weight loss machine that permit you to lose as much as 16 pounds of natural body fats in just 2 weeks! Get your personalized healthy dietweight-reduction plan for two. Keep on gain muscle. Unfastened 2day delivery w/ amazon high.
Lose Water Weight One Week
Quickest Manner To Lose Weight With Out Surgical Operation
exercise to lose fats & advantage muscle in 30 days. Overlook the traditional reducing/bulking stages. Here is a lose fats advantage muscle exercise plan that you can do for 30 days to perform the “not possible.”. Shop on gain muscle. Loose 2day shipping w/ amazon high. Turbulence training. Here’s a truth if you need to advantage weight, you then must get at the treadmill. Most people consider that the important thing to losing fat and getting into shape is to spend. The way to lose 20 pounds in three weeks nowloss. Strive isagenix cleaning products you could free 10lbs in 1 week. That is the most wholesome you may get! You have to strive isagenix you lose real weight/fats (no longer water weight) in nine days! And consider me it works. I misplaced 11 lbs! That is a cleaning product with the facet impact of losing weight! Consider me its all natural and safe! And simply because its a cleanse doesnt suggest you will be complete answer. Five suggestions to lose stomach fats, get flat six % abs, ab. Why you should forestall eating complete wheat bread, vegetable oils, soy milk, and these cereals (they’re causing weight gain, diabetes, coronary heart ailment, and most cancers). A weight loss program and exercise plan to lose weight and advantage muscle. · a highintensity, highprotein exercising and weight-reduction plan helped men drop eleven to twelve kilos in a month at the same time as including three pounds of muscle groups.
Recipes To Lose Weight Speedy
How to gain weight and build muscle mass fast!. Follow the steps to lose weight fast or lose at least 20 pounds in 3to4 weeks before your wedding, reunion, or trip to beach.
Exercising Habitual To Lose Weight Speedy
the way to lose fat and benefit muscle on the identical time self. Yes, it’s possible, however you need to cognizance on essential matters if you need to lose fat and gain muscle on the identical time protein and electricity schooling. The way to shed pounds and advantage muscle rapid new mcmaster look at. I love my breakfasts. It’s loopy to suppose that i ought to lose 10 kilos in 2 weeks at the same time as consuming this each morning. It’s incredible though because within the evening when I. Why you may lose fats and gain muscle at the same time. You’re on a task to lose fats and construct muscle, and also you’re looking for a weight loss program and education application as a way to will let you do each. But all you’ve determined are a.
the way to construct muscle for skinny guys my 62lbs weight gain. The way to construct muscle for thin men my 62lbs weight advantage transformation. Up to date on january four, 2016 via regev elya. 409 feedback. How an awful lot weight am i able to lose in 2 weeks? Livestrong. Your beach excursion is weeks away, and also you want to shed a few weight before wearing your swimsuit. Whilst there are some diets that declare they let you lose a. Advantage muscle shop on gain muscle amazon. How to lose weight. There are many motives why you may want to lose weight. If you have been notably obese or overweight for a long time, then you would possibly have. The way to consume spices to shed pounds, irritation and. How to eat spices to shed pounds, inflammation and oxidative damages, however advantage muscle. Hold your coronary heart robust, get lean and healthy. How to get ripped fast in 6 weeks fat men lose fat & gain. Forget about the conventional slicing/bulking stages. Here is a lose fat gain muscle exercising plan that you may do for 30 days to perform the “not possible.”. Turbulence education. Here’s a truth in case you need to benefit weight, then you definitely ought to get on the treadmill. The majority agree with that the key to losing fat and stepping into form is to spend. How to advantage weight and construct muscular tissues speedy!. Observe the steps to lose weight speedy or lose as a minimum 20 pounds in 3to4 weeks before your wedding ceremony, reunion, or ride to seaside. The way to consume spices to lose weight, inflammation and oxidative. Need to gain muscle and lose fats? And also you want to do it speedy? New studies from mcmaster university says it’s possible, but it gained’t be clean. In reality, it’s “gruelling.”.
a way to lose 20 kilos in 3 weeks nowloss. Observe the steps to shed pounds rapid or lose at the least 20 pounds in 3to4 weeks before your wedding ceremony, reunion, or experience to beach. Why you may lose fat and gain muscle at the same time. You’re on a assignment to lose fats and construct muscle, and you’re searching for a weight loss plan and schooling application so one can let you do both. However all you’ve found are a. How to lose fats and benefit muscle on the identical time self. Yes, it’s feasible, but you have to awareness on important matters if you need to lose fats and advantage muscle at the equal time protein and energy schooling. A way to lose weight (with calculator) wikihow. A way to shed pounds. There are many reasons why you may want to lose weight. If you have been substantially obese or obese for a long term, you then would possibly have. A way to lose weight and advantage muscle rapid new mcmaster. Need to gain muscle and lose fats? And you need to do it speedy? New research from mcmaster college says it’s feasible, but it may not be smooth. In truth, it is “gruelling.”. How to gain weight and build muscle tissues speedy!. Learn how to benefit weight and build muscle tissues fast. Verified step by step muscle constructing eating regimen. Turbulence training. A way to devour spices to shed pounds, inflammation and oxidative damages, but gain muscle. Hold your heart sturdy, get lean and healthful with many extra spices by means of ingesting proper? A way to lose weight to your belly and hips in two weeks. You’ve got simply weeks to shrink your stomach and hips earlier than suit season or that excessive faculty reunion. You can absolutely jumpstart a weight-loss.
If you suffer from chronic pain, you probably also struggle with inflammation whether you notice it or not. Inflammation or swelling is a natural, physiological response that is the result of a higher concentration of white blood cells, fluids and other healing factors. Normally, these dissipate once the injury or infection is resolved, but in chronic pain patients, this inflammation may persist.
If inflammation lingers too long, then it may injure healthy cells and produce pain in joints, tissue and muscles. Chronic inflammation can increase the risk for heart disease, Alzheimer’s disease, diabetes, and even some cancers.
Given the serious risks associated with prolonged inflammation, you can understand why your doctor may recommend a diet that fights inflammation. Specialized diets like the Mediterranean Diet can lower inflammation and have reduced pain symptoms in many chronic pain sufferers.
Inflammation and Your Health
At the heart of the inflammation process is an immune response. If there is an injury or the presence of foreign substances, your immune system will mobilize white blood cells, cytokines and nutrients to combat the infection or expedite the healing process. Without this response, your wounds would go unhealed and infections would overwhelm you.
However, long-term chronic pain can produce a low-level inflammation response throughout the body. In those cases, your immune response has been prompted but lacks a target. This may cause immune cells to attack healthy organs and tissue. It can also lead to health complications like plaque buildup in blood vessels leading to a heart attack or stroke.
Prolonged inflammation may lead to oxidative stress as well as changes in your metabolic processes in the liver, muscle and fat cells. Oxidative stress, an imbalance between harmful free radicals and beneficial antioxidants, is a precursor to oxidative damage which harms cells and may contribute to many chronic diseases.
Chronic inflammation may also damage DNA in your cells, which may, in turn cause a breakdown in the cell replication process. This may eventually lead to unchecked cell growth, also known as cancer.
Long-term inflammation is difficult to detect using normal medical examination techniques, but your doctor can test for C-reactive protein (CRP), a biological indicator for chronic inflammation. Although elevated CRP levels may be indicative of other health conditions like rheumatoid arthritis, lupus or infection, it may suggest that low-level inflammation is a concern.
How Diet Affects Inflammation
- Low in refined carbohydrates
- High in soluble fiber
- High in mono-unsaturated fatty acids
- High in polyphenols
- Higher ratio of omega-3 to omega-6
An anti-inflammatory diet may not be sufficient alone to lower inflammation levels to healthy norms, but it should be a key component in your pain management strategy. Furthermore a healthy diet should also help keep in check your underlying chronic health condition as well as exacerbating factors like obesity and high blood pressure.
If you discuss an anti-inflammatory diet with your doctor, they are likely to recommend the Mediterranean Diet which is a vegan plan. This diet is based on eating habits of people around the Mediterranean Sea, where life expectancy is higher and cancer and cardiovascular disease rates are lower. That may be why U.S. News and World Reports recently ranked the Mediterranean Diet number one among 41 diets.
The Mediterranean Diet boasts many key benefits for chronic pain sufferers including
- Weight loss
- Heart health
- Brain health
- Diabetes prevention and control
- Cancer prevention
- Lower inflammation
Unlike other diets that have strict requirements, the Mediterranean Diet is more about eating habits. You are free to eat as much as you like, but only from certain food type. The primary components of the Mediterranean Diet plan include
- Whole grains
- Fish or seafood (in moderation)
- Olive oil
- Poultry (in moderation)
- Red wine (one glass a day for women and two glasses a day for men)
In addition to complying with the dietary recommendations, you should also maintain an active lifestyle. This doesn’t necessarily mean very strenuous exercise, but may include walking, yoga or gardening for at least two and a half hours a week.
One of the key reasons that the Mediterranean Diet is so beneficial for chronic pain sufferers is that it is high in antioxidants and polyphenols which relieve oxidative stress, one of the primary ways that inflammation damages your body.
Although the Mediterranean Diet is not as restrictive as other diets, there are some foods you should avoid because they promote inflammation:
- White bread
- Deep fried foods
- Sodas and sugary drinks
- Red meat
- Processed meats like hot dogs or sausages
- Margarine, shortening or lard
Other Anti-Inflammatory Strategies
While a healthy diet can help you go a long way towards lowering inflammation, there are also other anti-inflammatory techniques you may use.
- Exercise regularly—moderately strenuous exercise that includes aerobic as well as weight training can help limit inflammation.
- Lose weight—a healthy diet combined with regular, calorie-burning exercise should help you lose a few pounds. If you are obese, you may want to prioritize weight loss since fatty tissue promotes inflammation.
- Reduce stress—you may not realize how much the anxiety and stress that you experience is contributing to inflammation levels, but prolonged stress elevates cortisol levels which damages tissue and your immune system. You may want to try yoga or biofeedback to help you manage your stress.
- Limit exposure to toxins—limit the toxic materials in your environment. Find organic substitutes for more harmful products so that your immune system has less of a load to carry.
- Sleep more—one of the most damaging habits you can engage in is depriving yourself of sleep. Sleep loss has been shown to trigger inflammation, so make a full night’s rest a priority. If you have sleep issues, discuss your options with your doctor.
Article written by: Dr. Robert Moghim – CEO/Founder Colorado Pain Care
“No matter what I do, I can’t seem to lose weight,” writes this week’s house call, who is also an Eat Fat, Get Thin challenge participant. “I think I’m cursed with a slow metabolism.”
I hear this often among patients, and the good news is that no, you’re not cursed and yes, you can fix your metabolism .
It’s important to remember that you are unique: Everyone was born with a different biochemical make-up. You have trillions of little energy factories called mitochondria that provide the fuel to run everything in your body. If you can remember high school biochemistry class, you know mitochondria convert the oxygen you breathe and the food you eat into energy for your body to use.
Think of mitochondria as little combustion engines. When scientists talk about metabolism, they often refer to mitochondria. Effective mitochondria mean your body efficiently burns calories and you have a fast metabolism. Ineffective mitochondria don’t burn calories and slow down your metabolism.
The Causes of a Slow Metabolism
Some of this is genetically determined. Research shows if you have a parent or sibling who has type 2 diabetes, your mitochondria are likely to be 50 percent less effective at burning calories than the average person, even if you are thin.
This predisposition means you’re more likely to gain weight and eventually develop diabetes , or what I collectively call diabesity , further adversely impacting your mitochondria.
Likewise, aging itself and other chronic diseases like heart disease and dementia create mitochondrial dysfunction.
However, the biggest hit comes from your diet . More than flavors and calories, food becomes information that tells your cells and mitochondria what to do. When you eat lots of sugar and processed, inflammatory foods including refined oils, or simply consume too much food period, you overload your energy factories and damage production.
Likewise, starvation mode means your body clings to fat. After all, your body’s number one priority is keeping you alive, not necessarily fitting into that bathing suit when summer arrives. In fact, your body is extremely well adapted at holding on to fat.
Yo-yo dieting, under-eating, calorie-restrictive dieting or other extreme measures force your body’s metabolism to slow way down and store fat for that “rainy day” that never comes.
To optimize mitochondria, then, you want to eat the right kinds of foods and eat enough of those foods.
Lifestyle factors can also impact your mitochondria. Environmental toxins lik e pesticides, mercury and radiation, as well as hidden infections and stress can harm your energy system.
Your gut microbiome can even be a problem if unhealthy, inflammatory bugs outnumber the good bugs. These bad bugs release toxins called lipopolysaccharides. You absorb these toxins, creating inflammation and damaging your mitochondria. Anything that causes inflammation and oxidative stress damages your mitochondria.
Fortunately, you have the power to increase the number and function of your mitochondria. You can’t turn back the clock, but you can take these seven steps to keep your mitochondria healthy and optimize your metabolism.
- Eat plenty of healthy fats.Healthy fats like avocados, nuts and seeds, along with wild, fatty fish are your mitochondria’s preferred fuel. My favorite “gasoline” for your mitochondria is medium-chain triglycerides or MCT oil, which is found in coconut oil. I provide an extensive plan to utilize these and other healthy fats in my new book Eat Fat, Get Thin.
- Go for color. While nutritionists often disagree, one thing nearly everyone concurs with is that we need to eat plenty of fresh vegetables and other plant foods. Colorful, antioxidant-rich plant foods become essential for healthy mitochondria and reducing oxidative stress.
- Avoid sugar and flour. High-glycemic, high-carb foods put tremendous stress on your mitochondria. In fact, quick absorbed carbs are the biggest driver that damages your entire system. My 10-Day Detox Diet Program includes low-sugar, delicious foods that kick-start weight loss and overall health.
- Stop obsessing over numbers. Quality over quantity becomes key for optimizing mitochondria. That said, if you’d like to know how much you should be eating, calculate your resting metabolic rate (RMR) or the total number of calories your body needs to survive at complete rest. If you eat fewer calories than your RMR, your body thinks it is starving. Calculating your RMR is easy. If you are average size, take your weight in pounds and multiply by 10. If you are very muscular and lean, multiply your weight by 13. If you are very overweight, multiply it by 8. Eating less than your RMR means your body goes into starvation mode.
- Move more and faster.Research shows high intensity interval training (where you go all out for 30 to 60 seconds, slowing down for a couple of minutes, and repeating) coupled with strength training is an excellent way to make new, improved mitochondria. Strength training builds muscle and creates more mitochondria, while interval training improves mitochondrial function and how quickly they burn oxygen and calories. You can learn more about an effective exercise plan here .
- Take energy-boosting nutrients. These include coenzyme Q10 (CoQ10), alpha-lipoic acid, N-acetyl-cysteine, carnitine, B-complex vitamins, and omega-3 fats. You can find these and other supplements that help speed up your metabolism and lower inflammation in my store.
- Get great sleep.Studies show insufficient sleep exacerbates inflammation, increases heart disease risk and hinders our immune, brain and cellular performance. To remedy that, get eight hours of solid, consistent sleep nightly. You can improve sleep with these eight simple hacks for a better night’s sleep.
Simply put, you have tremendous power over your metabolism and your health. Mind your mitochondria, and you’ll increase your metabolism to become fit and healthy. Even if you’re predisposed to certain genes, you can control them with healthy eating and lifestyle choices . You are never stuck.
Wishing you health and happiness,
Mark Hyman, MD
Print Article Email to a friend
New research over the last 3 years directly implicates micro-inflammation of the arterioles as a primary culprit behind weight gain, trouble with weight loss, metabolic syndrome and type 2 diabetes. This kind of inflammation you don’t feel or notice, but it slowly damages your ability to use food for energy. Over time, this kind of inflammation promotes circulatory disease and type 2 diabetes.
How inflammation makes you fat.
The simple act of eating food, all food, promotes damage at a cellular level. Think of your car. The simple act of burning gasoline creates wear and tear on the engine. Some gasolines burn cleaner than others. Your body is in a sense, very similar. Food creates wear and tear on the cells of your body. Some foods create wear and tear much faster than others
Inflammation is evidence of wear and tear on your cells and arteries. When you eat some of the matter you ingest is laden with free radicals or things that convert to damaging substances such as Advanced Glycation End products (AGE’s). These substances cause damage to the delicate fats that make up your cells, or two the fragile DNA within the mitochondria of your cells.
The cells that line your arteries perform a key function. These cells move sugar from your blood into your cells.
Your body has a natural ‘reducing’ system of enzymes. These enzymes neutralize free radicals, AGE’s and other damaging substances.
Here is the key point – the bodies protective enzyme system becomes overwhelmed by diets high in processed food!
Simply put, your system of protective enzymes becomes exhausted. When this system becomes overwhelmed, you experience what is known as ‘oxidative stress’. Simply put, oxidative stress is a state of accelerated rusting. When you are under oxidative stress, the cells that line your arteries become inflamed. When the cells that line your arteries become inflamed they cannot use insulin properly.
When you can’t properly use insulin, your body has no choice but to store your blood sugar as fat.
Last updated on 16 MAR 2019
One of my girlfriends is always complaining about her belly fat. She’s not overweight, but her fat does seem to only accumulate around her hips and stomach.
She’s tried pretty much every diet you can think of, but the end result is the same. She’ll lose a few pounds, lose interest, and gain it back. She didn’t truly understand how to eliminate her belly fat until she tried these ten tips and tricks.
Dr. Sara Gottfried, Harvard-trained MD, one of the leading experts on hormones, says: “when you gain weight particularly at the waist, your body’s biochemistry plummets downward. You create more inflammation and oxidative stress and promote even more fat storage. The result is a vicious cycle of hormonal misfires, symptoms, and disease that will drag you down unless you flip the switch.”
Types of Fat:
First, let us differentiate between the two types of fat you will find around your belly. Subcutaneous and visceral.
Subcutaneous is external. It’s the typical type of fat that you can grab with your hands or pinch between your fingers.
Visceral fat, is internal and is stored around the inside of some of your organs like your liver, kidneys, intestines, and pancreas.
Measuring the amount of fat you have in your body will make you feel one of the following three things; Surprise, delight, or disgust. I think you know which follows every result.
Doctors suggest that our bodies are designed to store belly fat in response to eating sugar, which allowed the body to survive the winter … back in the days. But in times of abundant food, this ancient make-up of fat stores misfires and stores fat despite the lack of famine. The key is to reverse the hormonal misfires, and eliminate cravings and resting fat.
Keep in mind that not all calories are the same. While it’s true that calories from some foods make you store belly fat, others make you store muscles and burn fat. However, hormones matter more. In particular, reducing belly fat involves the reset of the belly fat hormones insulin, leptin, cortisol, growth hormone and adiponectin.
10 Tips To Getting Rid Of Belly Fat:
1. Lay Off the Alcohol
I know, I know it’s sad, but in reality liquid calories from beer, wine, mixed-drinks and basically any alcohol contribute to belly fat percentages. This is why sometimes belly fat is also known as “beer belly”.
2. Cortisol Levels
An increase in stress means an increase in your cortisol levels. When you’re stressed, your cortisol level will break down muscle and store fat. What works best is a daily practice of 30 minutes to reset stress levels in the body. Try listening to a guided meditation, get a massage, or walk your dog around the block. Figure out what works for you and do it as often as you can!
3. Get Your Beauty Sleep
Your body needs 7-8.5 hours of uninterrupted sleep—at the right time—to burn visceral fat. Sleep keeps cortisol levels and insulin levels in check. It couldn’t be easier to burn fat! Get yourself tucked under those covers.
4. Try Fasting
Don’t worry, I’m not suggesting you go on an intensive or lengthy fast … no, what I am suggesting is intermittent fasting. It restricts your calorie intake and reduces visceral fat. It is recommended that men fast for 18 hours and women 16. Do this a couple times a week for the best results.
5. Remove Gluten And Dairy
You probably already know someone who follows a gluten-free or dairy-free diet. Well, it’s not just a fad. And they’re not doing it just to be more hipster and trendy.
Research suggests that going gluten-free can reduce fat, inflammation, and insulin resistance. Food intolerances tend to raise stress hormones, such as cortisol, trigger inflammation, and over-activate the immune system.
6. Interval Training
Some people may not like to hear this, but frequent long distance running increases oxidative stress and inflammation in the body. Running raises cortisol levels to almost three times the normal amount.
Burst training or interval training is highly recommended by many athletic trainers as the most effective way to lose weight and burn fat. Try exercising at high intensity for 30-75 second bursts, separated by 2-3 minutes of recovery time.
Be aware of how much protein you are consuming, and make sure it is anti-inflammatory. Try not to supplement healthy proteins with carbs. Over-eating carbs is one of the main contributors to weight gain in today’s society.
Quality protein: Lentils, legumes, wild caught seafood; salmon, cod, steel-head trout, and wild meats like; elk, bison, grass fed beef.
8. Limit Sugar Consumption
Sugar consumption hurts your metabolic system. It goes straight to your liver, makes fat, and triggers insulin and leptin resistance. Sugar tastes good but doesn’t tell your brain that you are satisfied, so you still feel hungry and keep eating. The result is inflammation, a stressed out liver, and visceral fat.
9. Raise Adiponectin
Adiponectin is part of a secret conversation between your fat cells and your brain. When levels are low, adiponectin can make you store fat. The more adiponectin you have in your blood, the more fat you burn. To raise adiponectin, eat pistachios and pumpkin seeds, get 35 to 50 grams of fiber per day, and consider eating magnesium-rich foods or taking a magnesium supplement.
10. Add Purslane In Your Diet
Confused? Don’t worry, I shall explain. Eating excess sugar contributes to the fat in your liver, among other problems. Purslane offers the richest source of omega-3 and melatonin that you can obtain from a green vegetable.
Some people call it a super food, or a weed worth eating, because its nutrient density strengthens connections in your brain, and enhances memory and learning. You can grow it, or buy it at your local farmer’s market, next to the sorrel and nettles. Add it to your salads for a quick purslane boost.
Some of the links I post on this site are affiliate links. If you go through them to make a purchase, I will earn a small commission (at no additional cost to you). However, note that I’m recommending these products because of their quality and that I have good experience using them, not because of the commission to be made.
March 14, 2019 by Lisa Cupido
shefinds | Food
When you’re trying to lose weight and burn fat, everything you eat counts. But, even if you’re playing by the rules and only sticking to the healthiest foods possible, it can still be a challenge to burn stubborn fat in areas like your belly and back.
That’s where anti-inflammatory foods come in.
Think of anti-inflammatory foods as healthy foods that also happen to have superpowers: they contain antioxidants that curb inflammation in the body and keep the bacteria in your gut balanced. Because many health issues stem from the gut, these foods are important because they provide good bacteria that kills bad bacteria and can help prevent obesity and diseases like cardiovascular disease, diabetes, and certain types of cancer.
Add these five healthy foods to your diet for major nutritional benefits that include helping you burn stubborn fat.
The key ingredient in tomatoes is an antioxidant called lycopene that gives it its red color. According to Dr. Axe: “Antioxidants are so important for many reasons, especially in a world where processed food has eliminated most of what gives your body the ability to prevent and fight disease. Lycopene is an antioxidant that might as well be worth its weight in gold for the incredible things from which it protects your body.”
Tomatoes are also low in calories and carbs and high in vitamins and minerals like vitamin C, potassium, folate, and fiber.
All green leafy vegetables are a valuable sauce of anti-inflammatory goodness, but broccoli stands out because it contains a wealth of antioxidants.
According to Live Science: “This verdant vegetable is a powerhouse of nutrients. It’s reputed to benefit digestion, the cardiovascular system, and the immune system, and to have anti-inflammatory and even cancer-preventing properties. Plus, broccoli is low in sodium and calories, at about 31 calories per serving. It’s also a fat-free vegetable.”
Broccoli also has phytonutrients and antioxidants that keep your immune system strong and healthy.
Not only does a few dashes of turmeric in your stew, chili, soup, or eggs give it a sweet golden color, but it instantly adds an anti-inflammatory boost that protects your body and cells against inflammation and free radicals.
Curcumin is the active anti-inflammatory ingredient found in turmeric — and it’s one that has been shown in studies to aid in the “management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia” and “may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in active people.”
The quicker you can recover after a day at the gym, the more likely you are to hit the gym again.
Nuts are rich in omega-3 fatty acids that help lower blood pressure and manage cardiovascular disease. There’s also evidence that it can reduce symptoms of metabolic syndrome and lower your risk of obesity, according to Healthline. Nuts are high in fat, so the best way to enjoy this snack is one small handful at a time.
Choosing protein-rich plant-based foods and spices that are high in antioxidants and low in calories and sugar is the way to go if you want to lose stubborn body fat. These foods will prevent diseases, help lower your blood sugar levels, and provide the energy you need to lead an active life.