Tag: diet

Herbs, Spices and Weight loss

Todays post is about herbs, spices and weight loss, a topic suggested by one of my readers. There are several herbs and spices that are used in commercial weight loss formulas. The most popular or well known are green tea and cayenne pepper. However, there are many other herbs and spices that have been used for thousands of years.

History

The Ancient Chinese used remedies for weight loss. Traditionally, this was in the form of raw herbs that were boiled and then consumed. This method is still followed in most hospitals in China today. Ayurvedic medicine uses certain herbs alone or in synergistic combinations to increase the possibility of treating obesity. Ayurveda is one of the world’s oldest holistic healing systems. It was developed more than 3,000 years ago in India. Modern scientists have put some of these ancient herbs and spices to the test. In a study completed by the South China Agricultural University, the anti-obesity effect of eight common spices were reviewed and evaluated. They found a variety of naturally occurring bioactive ingredients in these spices have weight-loss effects. The spices put to the test were cinnamon, rosemary, ginger, pepper, saffron, garlic, onion and turmeric.

Cinnamon

This classic aromatic spice is rich in antioxidants and offers several health benefits. In regards to weight control, cinnamon is effective in stabilizing blood sugar, which may help reduce appetite and hunger. It also has an affect on the levels of certain digestive enzymes to slow the breakdown of carbohydrates.

Rosemary

A fragrant evergreen plant, which has been used for hundreds of years for its medicinal benefits. Rosemary is naturally rich in carnosic acid, a substance that inhibits the formation of fat cells. Scientific studies have concluded that rosemary extracts can be used as a preventive treatment against metabolic disorders.

Ginger

The results of several studies indicate that supplementing the diet with ginger significantly decreases body weight. It does this by increasing thermogenesis and increasing the breakdown of fats. It also suppresses the formation of fat, inhibits fat absorption, and controls appetite.

Pepper – Cayenne and Black

Cayenne contains capsaicin, which has multiple benefits for metabolic health, especially for weight loss in obese individuals. Capsaicin plays a critical role in the regulation of metabolic health for the whole body, including body weight and glucose metabolism. Cayenne also raises body temp, increasing thermogenesis and helping to boost metabolism. Adding red peppers to your diet can suppress energy intake and reduce appetite. Cousin to cayenne pepper, black pepper is rich in piperine, which gives black pepper its unique flavour. Piperine creates anti-obesity activity without any change in appetite. The spice has also been shown to block the formation of new fat cells.

Saffron

Saffron is the stigma (the female organ) of an autumn flowering crocus (Crocus sativus). It has been used in both in Iranian medicine and modern medicine to reduce appetite. In a study using rats on a high fat diet, saffron extract significantly decreased food consumption. It also significantly reduced the rate of body weight gain.

Garlic

Garlic is traditionally used to treat infection, colds, diabetes and heart disease. Clinically, it has been evaluated for lowering blood pressure, cholesterol, and glucose concentration. Recently is has been linked with weight loss in a study that fed garlic to mice. After 7 weeks the mice had reduced body weights and fat stores. The garlic had also reduced the effects of an unhealthy diet on their blood and protected the liver from damage.

Onion

Onion stimulates bile acid production by the liver. Bile and bile acids play a major role in fat digestion and absorption. A study by the Korea Institute of Oriental Medicine concluded that Welsh onion extracts have potential for weight control in obesity.

Turmeric

This spice is already known for fighting inflammation but it may also help the body burn fat. Turmeric contains a highly beneficial compound called ‘curcumin’. This increases body heat, which, in turn, can boost metabolism. Over 20 scientific studies have been conducted to assess the influence of curcumin intake on weight among patients with metabolic syndrome and related disorders. The results showed that Curcumin intake significantly reduced body mass index. 

(Sources – https://www.ncbi.nlm.nih.gov, https://www.sciencedirect.com, https://www.hindawi.com, https://www.researchgate.net )
I hope that this information has given you some ideas on how you can spice up your diet for weight loss.

Till the next post,

Live clean n prosper.

Good skin starts with our diet.

Today I’m writing about diet and the skin. Our skin is the human bodies largest organ.

Many people spend thousands of dollars trying to preserve it, especially on their face. However, few people consider that our diet shows on our face.

Beautiful skin starts with nourishment from within.

There are hundreds of steps involved in the cycle of skin renewal, of which the foods we eat are components. The body, skin included, is constantly under construction and it uses vitamins and nutrients from food to repair and rebuild, Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. Eating the correct balance of foods feeds our skin the vital nutrients it needs to help it stay soft, supple and blemish-free.

That said, as much as we may try to resist it, our skin does naturally age. Wrinkles and age spots are the inevitable result of time, but this ageing may be sped up by overexposure to the sun, strong soaps and chemicals, as well as poor nutrition. Excessive alcohol consumption and smoking both also age the skin.

 Start with simple changes.

By eating a variety of antioxidant-rich, fresh fruit and vegetables, healthy fats from oily fish and nuts, and a varied, balanced diet. This should give optimal levels of the nutrients that are crucial for radiant skin, including beta-carotene, vitamins C and E, zinc and selenium.

Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals along with smoking, pollution and sunlight, can cause wrinkling and age spots. Beta-carotene, found in carrots, sweet potatoes and pumpkin, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy tone.

 Just add water

Skin needs moisture to stay flexible. Even mild dehydration will cause it to look dry, tired and slightly grey. Water helps hydrate your body and leads to plump, healthy skin. Adequate hydration helps flush out toxins that can cause skin problems. It is also essential for skin metabolism and regeneration.

Drink plenty of water each day – all fluids count towards our daily allowance, but water is the best. We have all heard of the recommended 6 to 8 glasses a day. However, there is a simple scientific formula to work out how much water you need. Your weight in kilograms x .03 = daily requirement of water (e.g.; 60 x .03 = 1.8 litres).

Herbal, caffeine-free teas are good too. Some fruit and vegetables, such as watermelon and cucumber, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin.

Overall, promoting healthy skin with diet is all about adopting good nutritional habits.

So, while the Christmas season is a time of celebration with friends and family, it is also a time of food and drink. In order to put your best face forward for the new year, try to make good food choices.

Drink lots of water to counter act the effects of alcohol and remember to laugh.

To all my readers, thank you for your support and have a Merry Christmas.

I hope all my subscribers enjoy their Christmas recipe.

Till the next post,

Live clean n prosper

(Sources – www.ncbi.nlm.nih.gov.  www.webmd.com.  www.bbcgoodfood.com

The brain, food and our weight.

Today I’m writing about the brain, how it’s affected by food and it’s connection to our weight.

With Scott’s study we have some interesting conversations. Usually about the latest things he has learned. Most recently we were discussing the role of our brain plays in regards to our weight and how it’s affected by food.

I thought I would share what we have learned.

How food affects our brain

Interestingly, of our total energy input, our brain actually uses up to 20% of our body’s energy resources. The different compounds in foods affect the production of hormones in our brain, which in turn, govern our moods.

The micronutrients in fruits & veg, such as antioxidants, help to reduce free radicals in the brain, which destroy brain cells. Essential fatty acids such as omega 3 & 6 are essential for the creation and maintenance of brain cell membrane. Proteins & amino acids affect how we feel and behave. The vitamins B6, B12 & folic acid help prevent brain disease.

Most of the energy comes from processing the carbohydrates we eat, to blood sugar.

The types of carbohydrates we eat have different effects on the levels of blood sugar. There are basically 3 types of carbohydrates, starch, sugar & fibre. The ratio of these in the food affects how the body and brain respond.

Simple carbohydrates has less fibre and are therefore processed quickly. This creates more energy, however it is not sustainable. This results in an energy deficit or slump.

Having a diet that contains a broad selection of foods help keep everything balanced.

So we know that different food affects the brain. What is really interesting is that the brain then regulates how much we eat and use for energy according to our weight.

Is the brain connected to our weight?

Researchers in 1982 theorised that the brain has a ‘body weight set point’. Which means that the brain actually has a say in how we put on, or lose weight.

This is the reason that many people plateau when actively trying to lose weight. It is also why many people put the weight back on after losing it.

The set-point theory suggests that body weight is regulated at a predetermined, or preferred, level by a feedback control mechanism. Information from the body is carried to a central controller in the brain, located in the hypothalamus.

The controller uses the information to modulate food intake or energy expenditure to correct any deviations in body weight from the set-point. (Source – www.ncbi.nlm.nih.gov/pubmed/)

According to this theory, body fat percentage and body weight are matters of internal controls that are set differently in different people.

There are several different theories on how to re-set the body’s set-point. Some say it can be done through diet, others say constant intense exercise.

I think that this will vary for each individual as much as our internal controls are different.

Either way, I found it quite interesting to learn about this particular ‘brain – body’ connection.

 Till the next post,

Live clean n prosper.