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Fat Where Does It Go?

Jan 09, 2015 - 7 comments

According to Ruben Meerman, a physicist, and Andrew Brown, a biochemist specializing in lipids, who say there’s
"surprising ignorance and confusion about the metabolic process of weight loss."
Their research shows where fat really goes when you lose weight. Their findings published in the journal BMJ. Was explained by Medical News Today.
“Excess dietary carbohydrates and protein are converted to a type of fat called triglyceride. When people attempt to lose weight, they are attempting to metabolize these triglycerides while keeping their fat-free mass intact.
Triglycerides are comprised of three types of atoms: carbon, hydrogen and oxygen. Triglyceride molecules can be broken down only by unlocking these atoms, through a process known as oxidation.
The researchers chose to follow the path of these atoms when leaving the body. They found that when 10 kg of fat were oxidized, 8.4 kg were converted and excreted as carbon dioxide (CO2) via the lungs, and 1.6 kg became water (H20).
In order for 10 kg of human fat to be oxidized, the researchers calculated that 29 kg of oxygen must be inhaled. Oxidation then produces a total of 28 kg of CO2 and 11 kg of H20.”
The researchers said this was not new that the process was misunderstood. The equation does involve release of energy. The process is not as one would think. According to the law of conservation of mass, it’s actually quite difficult to convert matter into energy.
“If you were able to convert your fat stores [directly] into energy, you would explode in a glorious, catastrophic spectacle...” According to their calculations, you basically exhale 84 percent of your lost fat. The remaining 16 percent is metabolized into water, which is excreted through sweat and urine.
The authors estimate that by substituting one hour of sedentary lounging with one hour of moderate exercise to increase your respiratory rate your metabolic rate is increased sevenfold. However, they note that you can easily hamper any potential weight loss by eating too much food!
Dr. Richard Johnson's research shows that refined sugar (in particular processed fructose) is exceptionally effective at causing leptin resistance. Fructose also effectively blocks the burning of fat. Leptin is a hormone that helps you regulate your appetite. When your leptin levels rise, it signals your body that you're full, so you'll stop eating.
If you are insulin or leptin resistant, as long as you keep eating fructose and grains, you're programming your body to create and store fat. This is one of the key reasons why, if you are overweight, you’d be wise to restrict your fructose consumption to about 15 to 25 grams of fructose per day from all sources.
If you’re insulin/leptin resistant and/or are overweight, you can also greatly boost your body's fat-burning potential by incorporating intermittent fasting, as it helps reset your body to use fat instead of sugar as its primary fuel. It is by far the most effective way to shed fat and eliminate your sugar cravings.
Exercising in a fasted state (such as first thing in the morning) will bring it up yet another notch. A simple way to get started with intermittent fasting is to simply omit breakfast, making lunch the first meal of your day.
Maintain this daily eating schedule until your insulin/leptin resistance improves (weight, blood pressure, cholesterol ratios, or diabetes normalizes). After that, just do it as often as you need to maintain your healthy state.

Diabetes-Fighting Foods

Jan 08, 2015 - 6 comments

                                                                 Blue Corn
Free radical scavenger is blue corn. Blue corn actually purple, the anthocyanins in this corn give it one of the deepest purple colors of nature. Testing shows that the levels of antioxidants in blue corn are even higher than those found in blueberries. Animal studies suggest that blue corn antioxidants help protect against obesity and diabetes. So the next time you’re craving tortilla chips, forget the white and yellow ones and favor the blue make sure they're baked, not fried.

                                                          Sweet Potatoes
Purple-skinned sweet potatoes are high in anthocyanins. Even the typical orange skinned North American sweet potato packs a punch. Sweet potatoes have fiber, vitamins, and antioxidants, and are a low glycemic food. Researchers at the North Carolina State University College of Agriculture and Life Sciences also identified a protein in the average sweet potato that’s similar to Caiapo, a dietary supplement that's made from the peel of white-skinned sweet potatoes found in Japan. Caiapo has been used for many years to treat diabetes; some studies suggest this dietary supplement could be used instead of drugs to lower blood sugar and decrease insulin resistance in type 2 diabetes.

According to a recent study done at the Pennington Biomedical Research Center in Baton Rouge, La., and published in the Journal of Nutrition. Researchers found that people who were overweight and had insulin resistance, a condition that usually precedes diabetes, improved their insulin sensitivity and decreased their risk of getting type 2 diabetes by eating blueberry smoothies for six weeks. ( I recommend Wild Blueberries )

Anthocyanins is what makes the purple color of boysenberries, loganberries, and all the other dark blackberries. That means these berries are great at absorbing damage causing free radicals and good for diabetes. Free radical zapping can be measured with a calculation called oxygen radical absorbance capacity (ORAC). Studies show that the ORAC numbers for boysenberries and other members of the blackberry family are among the highest of any fruits tested, and according to the Defeat Diabetes Foundation, eating foods with high ORAC scores can raise the antioxidants in your blood by 25 percent. Blackberry varieties are also high in vitamin C and fiber — and are low in calories.

                                                             Black Beans
The American Diabetes Association recommends including beans in your diabetic diet because they are high in fiber which helps keep blood sugar levels stable and high in protein. Plus the antioxidants in beans are healthy. The beans highest in antioxidants also have the richest hues from anthocyanin pigments, especially black beans. These dark beans also contain polyphenols, which prevent cholesterol from forming plaque and clogging blood vessels, and in turn decrease your risk for diabetes-related blood vessel inflammation and heart disease.

                                                               Tart Cherries
Anthocyanins give cherries their deep red color. Research from the University of Michigan has found that eating a cup and a half of frozen cherries can increase your antioxidant activity for about 12 hours, while previous studies showed that cherries may reduce the type of belly fat linked to type 2 diabetes and lower your risk for heart disease, making them a good fruit for diabetics. When you hit the supermarket, keep in mind that experts suggest fresh cherries may be even better for you frozen cherries can lose about 50 percent of their anthocyanins.
These powerful anti-inflammatory benefits have shown consuming tart cherry juice reduces important markers of inflammation, such as C-reactive protein (CRP), while a tart cherry-enriched diets reduces plasma inflammation, abdominal fat inflammation, and cardiac inflammation, all known risk factors for cardiovascular disease.

Cancer Research

Jan 07, 2015 - 3 comments

Fatty red meat is high in saturated fats, which raises the bad cholesterol in the blood, known as low-density lipoprotein (LDL) cholesterol. Elevated levels of LDL cholesterol increase your risk for coronary heart disease.
Fatty cuts of beef, ground beef (especially if less than 85 percent lean), lamb, pork, sausage, hot dogs, and bacon are all culprits. Deli meats, too, can contain high levels of fat. In addition to being linked to an increased risk of heart disease, eating large amounts of fatty red meat increases your overall calorie intake, possibly leading to excess weight and obesity.
Red Meat: Cancer Research
A recent study from the National Cancer Institute (NCI) found that if your diet includes a lot of red meat and processed meat (like salami, bacon, or deli meats), rather than non-processed white meat (skinless chicken and turkey), you may have a shortened life span because of the link to heart disease and cancer. The study specifically noted that people who ate the most red meat increased their risk of death by more than 30 percent compared to those who ate the least. This included death from heart disease and cancer.
Another study highlighted the link between a high consumption of red and processed meat and colon cancer. High consumption of beef, lamb, or pork was described as 3 or more ounces a day for men and 2 or more ounces for women; high consumption of hot dogs, bacon, ham, sausage, or cold cuts was considered to be 1 ounce eaten five to six days a week for men, and two to three days a week for women. In this study, people who ate the most processed meat had a 50-percent greater risk of colon cancer and a 20-percent greater risk of rectal cancer as compared to those who ate the least.
Protein, found in meat, is an important part of a healthy diet, along with carbohydrates and the right kinds of fat. The body uses protein as its building blocks for your muscles, bones, cartilage, blood, and skin. As long as it's not your only source of protein, lean meat is the better way to enjoy red meat. Look for cuts that have no visible fat or with less marbling; look for ground beef that's at least 90 percent lean.
Other smart protein sources include Fatty fish, like salmon, trout, and herring. These are high in a type of polyunsaturated fatty acids (one of the good fats) called omega-3 fatty acids. Eating these fish may reduce your risk of death from heart disease.
Seeds and nuts, like walnuts and flax. These are good sources of essential fatty acids. Others, like sunflower seeds, hazelnuts, and almonds, are also good sources of vitamin E. They are all, however, very calorie-dense, so limit your portions.

Yogurt Linked to Lower Blood Pressure

Jan 06, 2015 - 0 comments

Yogurt Linked to Lower Blood Pressure

People who ate at least the equivalent of one serving every three days were 31 percent less likely to develop high blood pressure than those who ate no yogurt at all, Huifen Wang, PhD, of Tufts University in Boston, and colleagues found.

An even stronger effect was seen among individuals who were not taking antihypertensive drugs, according to their analysis of the Framingham Heart Study Offspring Cohort reported at the American Heart Association's High Blood Pressure Research meeting in Washington, D.C.

"Yogurt is a nutrient-dense, low-fat dairy product," the group noted. "Higher yogurt intake, as part of a healthy diet pattern, may be beneficial for blood pressure control and hypertension prevention."

That finding reinforces the known role of low-fat dairy products in reducing blood pressure, Rachel Johnson, PhD, RD, chair of the AHA nutrition committee, commented in an interview with MedPage Today.

The association supports the DASH diet recommendation of two to three servings of low-fat dairy per day.

"I would encourage my patients to choose fat-free or low-fat yogurt and to watch the amount of added sugars that are in the yogurt to keep the calories down," Johnson said. "

Wang's group studied 2,197 adults in the offspring cohort of the Framingham Heart Study who did not have high blood pressure at baseline. Participants answered dietary questions and were followed for blood pressure along with other measures in the longitudinal study.

On the baseline food-frequency questionnaire, 44 percent of the participants reported that they ate yogurt at least once a month.

During the 14 years of follow-up, blood pressures rose and 913 of the participants developed hypertension.

Yogurt intake rose too, and those with high intake — more than 2 percent of their daily calories from yogurt — were less likely to develop hypertension.

The odds ratio of incident hypertension was 0.69 compared with individuals who didn't eat yogurt, with a significant 95 percent confidence interval of 0.54 to 0.87 after adjustment for demographic and lifestyle factors and cholesterol-lowering medication use.

Systolic blood pressure rose less in the high-consumption group as well — by 0.19 mmHg less than among nonconsumers. Diastolic pressures didn't correlate with yogurt consumption.

"On a population-wide basis a small lowering can have a large impact, although on an individual basis that may seem small," said Johnson, a professor of nutrition and medicine at the of the University of Vermont in Burlington.

That link with systolic change actually strengthened when excluding individuals on antihypertensive medication at follow-up.

Adjustment for BMI and change in BMI didn't eliminate the significance of any of the findings.

Although the study adjusted for many of the potentially confounding factors, this type of correlational study can never entirely eliminate the possibility of additional unmeasured confounding if people who consume more yogurt have a more heart-healthy lifestyle, Johnson noted.

Also, the high-consuming group wasn't averaging more than half to a third of a serving of yogurt per day.

"What we want to look for is if there is a stepwise lowering of blood pressure with higher intake," she pointed out, although "this could be just part of total dairy intake."