Blog

  • Categories
  • Category Archives: Food

    The World has become the more improved place for living. Thanks to the researchers and scientists. They have made a lot of efforts for the people all around the world. The experts try to find out the solution for every problem which affects the lives of living things. No matter what it is whether a human or animals, they do their best to solve the issues. But on the other hand, there are many people who only think about themselves. Some people keep on doing such activities which are affecting other living things. There can be two kinds of a reason behind it. One they do not have enough knowledge or no one is available to help them distinguish between right and wrong. It can also be because people only seek for their benefit.

    One of the problems that are arising worldwide is fishing. Well, fishing is not itself a problem. The problem is overfishing or illegal fishing. It is increasing many kinds of health and environmental issues in the world of marine. Fish finders keep on searching for fishes and gather them in their nest. They do it for earning money. But they do not know what impact they are leaving behind. This is the right time to spread word of mouth all over the world. Let the people know about it. This is the only way left through which it can be reduced. Although there are proper laws made for it, people do not implement it correctly. Here are some of the effects given below which will show you how much adverse effect fishing is leaving behind:

    Harvested Fishes Are Reducing

    If it is analyzed decades back then it can be seen there were some fish’s species. The increased demand for fish all around the world has affected the targeted fish species. As a result, only a few of the particular species are left behind. It is the time to worry not only for the environmentalists but also for the ordinary people. They do not know what is going on behind their back. Overfishing is leading toward the declined rate of a population of the fish. If it continued then it is expected that the people of the marine world might reduce to more than our need.

    The Reduced Rate Of Untargeted Marine Species

    When people catch fishes, sometimes they find some of the marine species which were not even targets. It is also the negative factor which is affecting the untargeted animals under water. Possibilities if endangered species is also included in it. They are of no use, later on, they are discarded. This shows a clear sign of red alert for every living thing underwater.

    After knowing the above facts, this is the time to think. A step must be taken by the regulatory body. The restriction must be applied on it, and eye must be kept on specific areas. Let’s see how much steps will be taken on it and how much rules and regulations will be applied.

    Comments Off on The environment and health problems caused by illegal fishing?

    Isn’t it really tough to maintain a proper diet these days with all the required nutrients? Well, of course, thanks to our busy work schedules and robotic life, you hardly get any time to pick up the fresh veggies and fruits from the market, prepare some healthy recipes with them in a well organised kitchen and have a proper meal.

    But your body doesn’t understand that!!!

    It needs certain vitamins and minerals to maintain a proper functioning.

    For that, what you can do is pick up a box of these magic tablets known as multivitamins from your nearest pharmacy store and carry it easily with you at your work place. They are very handy and easy to consume. They will fill up all the blanks of your nutritional requirements. Moreover, there are some special multivitamins available especially for women above 60s and children nowadays because these sections of people usually have some extra nutritional needs. So, a pack of multivitamins does wonders for them.

    Nowadays, there are many UK based leading pharmacy and health products regularly update their collection with the latest and premium quality multivitamins. They also come up with various exciting deal and offers.

    I guess you’ve got an idea by now that multivitamins are helpful to maintain a good health but this is just the overall view. These tablets also have diversified specific benefits which you should certainly know to take a good care of your health. So, today I am discussing the prominent ones below:

    Increases your energy level

    When your daily diet doesn’t fulfill the basic vitamin requirements of the body, your body has to work harder to do simple tasks. This will thus lead to fatigue and other health problems. So, don’t wonder why you feel lazy in your work next time. Instead grab a pack of multivitamins as it will lead you to increased stamina and will keep you fit.
    Get rid of stress and anxiety

    When you’ll take a multivitamin daily, it will significantly reduce the stress and anxiety in you. You’ll not feel too stressed when you will have to deal with any kind of small problem in your personal or professional life. The body uses this vitamin to convert food into energy. It also helps to maintain a proper functioning of your nervous system and produces stress hormones.

    Get strengthened muscles

    Are you suffering from muscle aging? Then multivitamin is your stuff. The free radicals in your body cause such kind of problems. A multivitamin helps you to keep the radicals in a constant check.

    Maintain a good bone health

    Won’t you like to make your baby’s bones super strong? There are some specific multivitamins for children which contain calcium and Vitamin D. These are vital for strong bones and teeth. Childhood is the time when your kid’s bones are in the process of getting strong. You should definitely make sure that your little baby gets enough calcium during their childhood that will thus set them up for peak health as adults.

    Get a long-term memory

    It has been proved by a recent study from Australia that these vitamins act significantly for short-term memory function. The study was done on a certain section of old people for a extended period of time. And it was found that those people who were given this vitamin did well in the memory tests rather than the oldies who were not given the pills. Later, it was examined for the middle-aged people and the same result was obtained.

    Good for the Pregnant Women

    Undoubtedly, a pregnant woman needs more vitamins compared to a normal lady because she has to support the life and meet her baby’s nutritional needs along with hers. Thus usually, the doctors suggest prenatal multivitamins to them which serves with a wide array of vitamins. These are designed to provide the nutrients needed by the baby and the mom. So, if you’re expecting your little one soon, then switch to a good variety of multivitamin . Regular use of the vitamins by moms decreases the risk of many congenital anomalies in the baby.

    3 Comments

    Healthy Habits

    Living a healthy life is not just about looking good. It is about feeling good about yourself and caring for your future. A healthy lifestyle is something that comes out of a habit. Train yourself to keep choosing the healthier options in all circumstances. Most of all, you start a healthy lifestyle not because you are jealous of others, but because you want to improve yourself. Here are some tips to live a healthier lifestyle

    1. Constantly weigh yourself

    It helps if you have a bathroom scale that you can step on any time. The goal here is not to feel bad about your weight, but to be more realistic with your goals. If you have a weighing scale at home, it is easy to monitor your progress. You can set clear goals. For instance, you can say that you would lose 5 pounds in 2 weeks. You will give yourself a tap in the back if you are almost there, but to also push harder if you are still far from the goal.

    1. Stop eating out

    Learn how to cook in order to avoid eating out. It is better if you cook what you eat so you can decide what goes into the dish. Choose nutrient-rich ingredients. Include fruits and vegetables on your daily diet. Remove unhealthy fats and cut back on salt and sugar. If you cook your own dish, you can manage your weight easily. The problem with eating outside is that even if the food tastes better, you don’t know what goes into it.

    1. Live a more active lifestyle

    It helps if you are more active. Hit the gym even just for 40 minutes to an hour each day. Do cardio exercises. If not, try outdoor activities that are enjoyable like trekking or mountain climbing. You may also drive a bicycle to work instead of using your car. There are a lot of ways to live an active lifestyle. If your job demands you to face your computer all the time, learn some exercises that you can do right in your chair.

    1. Learn how to do portion control

    Just because you want to live a healthy life does not mean you have to starve yourself. There is no need to totally give up meat or sweets. The point is to control what goes into your plate. A balanced diet is preferable. Eat more of healthier foods like vegetables and fruits while reducing the amount of alcohol, sweets or processed foods from your daily diet.

    1. Choose healthy snacks

    Some people might tell you to give up snacks to lose weight. This is not true. You can still eat snacks, but you have to choose the healthy kind. You can check out the best healthy snack recipes online so you can still eat snacks without feeling guilty. Besides, eating more frequently in smaller amounts is better than eating 3 big meals a day. If you are working, there are healthy snacks on the go that you can easily prepare in the morning or a night before.

    1. Stay connected

    Aside from physical health, take care of your emotional health too. Stay connected with friends and family. They will make you feel good about yourself. They will also keep you grounded. If you are too busy with work or you are totally stressed out, these people will ease your pain. Simply chatting with them via social media or calling them on a regular basis helps a lot.

    Changing your lifestyle requires a conscious effort. At first, it seems difficult. You will feel like you are punished. Eventually, it forms into a habit. Everything will come naturally.

    Comments Off on 6 Healthy Habits You Need in Your Life Right Now

    Once you get the fundamentals of cooking mastered, it will start to become more of a therapeutic experience. You can start allowing your thoughts to stray without having to worry about making any mistakes. The experience is zen-like and one that you will look forward to when you need to get away from all your troubles.

    The process of preparing my greens takes me into the zone that allows me to answer thought-provoking questions such as: why does food stick to my knife? No matter how proficient you get with a knife this problem will arise, and I am sure you may also be wondering if there is a way to stop it.

    If you have never experienced this dilemma, I will describe how it happens. Whenever I decide to cut certain foods such as onions or garlic, a lot of pieces tend to stick to the right area of my knife. This problem can be quite annoying because it happens so often in the kitchen. As I continue to slice further, the parts that were on the right side of my knife get pushed off my cutting board while the new pieces stay on the blade. This cycle was never-ending, so I knew I had to figure out what to do to prevent it from happening again.

    I solved the issue by messaging an old mentor I used to have in culinary school. If he didn’t have the answer, I wouldn’t know who else to ask. Luckily, he was able to solve it, and the advice below is what he gave me almost word for word so you can start enjoying yourself more in your kitchen.

    Why does food stick to your knife?

    The main issue is the tension of the surface. When you cut vegetables or fruits that are moist on the inside, their wet surfaces tend to stick to your knife. The problem arises from a natural phenomenon that causes the surface of liquids to counter an outside force.

    What is the solution?

    The best answer would be to stay away from foods that are highly moist on the inside. If you love your wet vegetables too much to let them go, the following are three strategies you can take advantage of to continue eating them.  For meat only a proper butcher knife will do.

    1) Buy a High-Quality Knife

    At the end of the day, you get what you pay for when it comes to knives. A premium knife will solve your problem almost immediately. A knife with a full convex grind is the type that I tend to use in my kitchen. It has a design that reduces the number of times your slices make contact with your blade. The design is ingenious, and I can’t live without it. I also tend to stick with boning knives when slicing wet meats. The key is to find what is the best boning knife on the market before you make a decision. This guide may also help you with your choice. Looking for the best nakiri knife. Look no further.

    2) Work On Your Cutting Technique

    Most people like to slice their foods instead of chopping because it is much easier to do. What they don’t realize, however, is that chopping decreases the chances of food from sticking to your knife. This option helps you save money if you don’t have enough to invest in a premium boning knife.

    3) Organize Your Environment

    The percentage of times food sticks to your knife can be decreased by having the right tools in your environment. Make sure to have a large cutting board because you have more space to work with when you are chopping your foods. Once you finish slicing, make sure to wipe the side of your blade regularly. This technique prevents foods from accumulating on the side of your blade. Lastly, don’t forget to have a prep bowl on hand in prevent piles of food from piling up on your cutting board.

    Comments Off on Why Food Sticks to Your Knife and How to Solve It

    In 1850, the French economist Frederic Bastiat wrote the parable of a shopkeeper whose window is smashed. Aghast at the damage, the shopkeeper is consoled with the idea that at least his broken windows are good for the economy, since “Everybody must live, and what would become of the glaziers if panes of glass were never broken?”

    The alcohol industry is, in some ways, like the glazier of Bastiat’s story. Global alcohol producers profit from harmful behaviour. And they, too, try to defend themselves with the promise of employment and income. Such appeals to the economic benefits of a thriving alcohol industry have become deafening in recent weeks, as lobbying continues for cuts to alcohol duty in March’s Budget.

    Bastiat would have seen right through them, and urged us to pay attention to “that which is not seen” – the counterfactual. If the shopkeeper did not have to pay for a new window, he could have spent the money on repairing his shoes, and in so doing, supported the cobbler’s business. Similarly, if people do not spend money on drink, they will buy other products, and support other industries. We do not need to wreck windows or drinkers’ lives for the good of the economy.

    alcohol consumption? No thanks

    The Institute of Alcohol Studies’ new report, Splitting the Bill: Alcohol’s Impact on the Economy lays out this argument in more detail. It walks through the economic consequences of a fall in alcohol consumption to show that they are not to be feared. To begin with, just because people drink less does not necessarily mean they will spend less on alcohol: they may simply choose to buy more expensive drinks. Indeed, we find that the negative effects on the alcohol industry of a 13 per cent fall in per capita alcohol consumption between 2004 and 2014 were more than compensated for by premiumisation, price increases, and population growth. The fact that real-terms industry revenue did fall is due to the simultaneous shift in people’s drinking from pubs (where drinks are more expensive) to supermarkets (where they are cheaper).

    Even if spending on alcohol does fall, this is unlikely to cause significant economic harm. Lower spending on alcohol would have an ambiguous effect on demand for goods and services in the economy: depending on the proportion that was saved, the types of product that were bought instead and the response of government fiscal policy, aggregate demand could rise or fall. By contrast, the impact on the supply side of the economy – the country’s maximum productive capacity – would almost certainly be positive.

    Alcohol consumption is associated with higher rates of sickness absence, ‘presenteeism’ (when people make it into work but perform below their optimal level), unemployment, and premature death. Government estimates suggest that these cost the economy in the order of £8-11 billion, between 0.4-0.6 per cent of GDP, each year. Reducing alcohol consumption would increase labour supply and productivity, and so increase the economy’s capacity to produce goods and services.

    So, to sum up, lower alcohol consumption and spending would increase the amount of goods and services that the economy can produce, but have an ambiguous effect on consumers’ willingness and ability to buy those goods. Whether this is good overall for the economy depends on whether economic growth is constrained more by producers’ capacity to make and sell or consumers’ demand. As it happens, the Office for Budget Responsibility estimates that the UK economy is very close to running into capacity constraints: it is just 0.2 per cent below its full productive potential. This implies that the UK economy’s priority should be boosting the supply side of the economy, as lower alcohol consumption would do.

    These are fairly abstract theoretical arguments, but they are supported by real-world evidence. A 2014 econometric study comparing the growth rates of US states between 1971 and 2014 found that a 10 per cent increase in per capita beer consumption is associated with a 0.41 percentage point drop in annual income growth. In other words, it suggests reducing alcohol consumption is good for the economy.

    Economic considerations are likely to be at the front of the Chancellor’s mind as he deliberates over whether to raise or cut alcohol duty. But the economy is only part of the story – alcohol, particularly cheap alcohol – causes immense harm to individuals and families up and down the country, and taxes should rise to account for this damage. Yet even on narrowly economic grounds, cuts to duty represent a false economy.

    First published on the British Politics and Policy blog

    Tagged | 2 Comments

    Health is wealth. We have been through this mantra hundreds of time, yet very few people are worried about their health. In a world of junk food, it is tough to put a halt on your taste buds. Not only setting limits on your daily junk intake is a heart-breaking task, but even a thought of maintaining a healthy balance diet quivers our mind. Eggs, milk, fruits, vegetables and much more healthy food must be essential components of our daily life to sustain a robust life. There is so much emphasis laid on adopting good methods in the past few years.  Milk provides numerous health benefits, and it is a must if you are an athlete or gymnast. Regardless of your work and age, milk must be part of our daily intake. However, some people are allergic to dairy products or are lactose intolerant, or they just don’t like the taste. An alternative is soy milk. All the credit goes to soy milk makers for providing benefits listed below to its consumers:

    • High nutrition

    Soy milk is naturally high in nutrition as proteins, fibre and vitamins and an excellent source of protein. Soy contains all nine amino acids, unlike most plant-based proteins which are essential for your health. It will also provide sufficient calcium and iron your body needs. To strengthen the bones, your body will need calcium which can be contributed by soy milk. It is also rich in B-complex vitamins such as vitamin B-2 and vitamin B-12. Daily intake of these minerals will enhance the functioning of your body in multiple ways.

    • Improve lipid profile

    Soy milk will enhance your blood lipid profile. Dairy milk is full of saturated fats and cholesterol whereas soy milk is mostly unsaturated with zero cholesterol. Monounsaturated and polyunsaturated fatty acids will restrain the transmission of cholesterol into the blood stream. It will also help increase the level of high-density lipoproteins. All these features make it the perfect drink for you if you have high cholesterol.

    • Promote weight loss

    The sugar content is low than regular cow milk. A cup of whole soy milk is low in calories. The fatty acids present in soy milk will also hinder absorption of fats in intestines which further contributes to weight loss.

    • Prevents prostate cancer

    Production of testosterone in men can increase the risk of prostate cancer significantly. Soy milk comprises of a unique plant hormone, phytoestrogen which can stop the increment of testosterone hence decreasing the risks of prostate cancer.

    • Antioxidant properties

    The antioxidant effect can reduce the risk of long-term illnesses. Soy milk helps to reduce oxidative stress and damage. It may help to avoid liver damage and lower menopausal symptoms in postmenopausal ladies.

    Only a few of them are mentioned above; soy milk provides another number of benefits. Given so many benefits, one must consider the intake of incredibly nutritious and beneficial product.

    Shilajit powder is also worth considering

    Tagged | Comments Off on 5 health benefits of soy milk

    Having trouble with digestion? Oftentimes, people suffer from indigestion for unidentified reasons. Heartburn is a reason for indigestion caused when stomach acids re-enter the esophagus. The food pipe connecting your mouth and stomach is helpful in moving the food in rhythmic waves.

    The backward flow of acids resulting in indigestion is termed as heartburn. However, heartburn is usually related to gastroesophageal reflux disease (GERD). If heartburn occurs more than twice a week, there’s a possibility that you have GERD. You might experience a lot of other symptoms apart from the burning sensation below your breastbone.

    essential oil

    Bloating, ingestion, and difficulty in swallowing are some of the symptoms you would come across when you’re having heartburn. The possible reasons for having these kinds of acid refluxes are mainly because of your lifestyle, food habits, and metabolism. Lying down after a heavy meal is an example of how your eating habits affect acid refluxes, causing indigestion along with other health complications.

    Essential oils to your rescue

    Essential oils are extracted from nature through a distillation process. They are preserved of their characteristic odors, such as the plants or other sources from where they are extracted. However, they have been used from ages for therapeutic and healing purposes.

    Essential oils for heartburn can relieve you from digestive complications without you having to visit a physician. However, essential oils are one of the many reasons to remain grateful to the previous generations.

    Here’s a list of essential oils to help you during heartburn:

    1. Ginger essential oil

    Ginger oil is derived from the ginger root, which curbs acid production in your stomach. It has the ability to enhance your health, and keeps you miles away from illnesses. Furthermore, it suppresses the H. pylori bacteria preventing you from ulcer.

    All you need to do is take 2-3 drops of ginger oil and add them to a cup of hot water. You can drink it up once the solution cools down and before your meals. That’s as simple as it gets; you’ll be relieved from your digestive problem within no time.

    1. Marjoram oil

    The advancement of technology has been growing since a long time. No machine can be compared to the working of the human organs. Oftentimes, just stopping the acids isn’t going to help you or your digestion issues. Your tummy needs sufficient quantity of acid to digest and absorb nutrients. However, you wouldn’t want to do away from heartburn at the cost of having other digestive complications.

    Marjoram oil needs to be diluted to the right proportion as mentioned in the package. It’s highly beneficial to aid heartburn because of its anti-spasmodic nature which reduces muscle spasms – a major reason for acid reflux.

    1. Peppermint essential Oil

    It’s a soothing essential oil to reduce discomfort and works as a remedy for digestive problems. Peppermint essential oil needs to be diluted to a great extent because of its high concentration level. It’s proven to provide relief from acid refluxes and common stomach aches.

    Mix a drop of peppermint essential oil with half a teaspoon of apple cider vinegar and a glass of warm water. It’s recommended that you stir it well and drink it early in the morning on an empty stomach; you can add a teaspoon of honey to soothe the esophagus.

    1. Lemon essential oil

    It temporarily excretes the digestive acids and eases heartburn. Lemon essential oil is known for its antibacterial property that’s helpful to fight off the H. pylori bacteria in the digestive tract and stomach. Furthermore, it’s an ideal remedy for cleansing and detoxifying.

    Adding a drop of lemon essential oil to a glass of water is all that’s required to make a perfect home remedy for heartburn. You need to take this drink throughout the day, especially, before and after meals.

    The functionality of this essential oil differs from other such oils. Some oils improve digestion by blocking acids, while others produce digestive enzymes to promote digestion. You must note that what works for you might not work for others. It’s suggested that you try different essential oils for heartburn and pick the one that works for you.

    Tagged | Comments Off on Finding Relief From Heartburn Made Easy

    Coffee is the number one drink in the world. Indeed many people use this fantastic tasting beverage as their main motivation for getting out of bed on a cold and wet winters morning. There are always plenty of negative stories published in the press about it, but the fact remains that there are many health benefits associated with the drink also. Let’s look at some of those benefits in closer detail, you might be surprised, and it will give you an excuse to consume more (not that you really need it.)

    A Potential Defense Against Diabetes

    More and more people are being diagnosed with Type 2 Diabetes, across the world, but researchers in Harvard completed a study between 1986 and 1988 that seemed to demonstrate that long-term coffee drinkers had a significantly less chance of developing this horrible disease. Obviously, while this is good news, it needs to be tempered by the fact that you need to limit the amount of sugar you add to it otherwise it is counterproductive.

    Coffee Could Lower The Risk Of Depression In Women

    In a study published in the Archives of Internal Medicine, a study found that women who drink a few cups of caffeinated coffee a day have a lower risk of depression than women who don’t drink any at all. In fact, the study showed that women who drank two to three cups per day had a fifteen percent lower risk, whilst women that drunk over four cups had a twenty percent lower risk. Who said moderation in all things was good for you?

    Coffee Could Lower The Risk Of Parkinsons Disease

    The Daily Telegraph reported that when scientists examined a total of 26 studies about Alzheimer’s disease, totaling approximately 125,000 people, the results showed that two to three cups of coffee seemed to have an effect on reducing the chances of developing Parkinsons Disease, by up to 25%. This research was published in the Journal of Alzheimer’s Disease for anyone that wants to read the report in more depth.

    Drinking Coffee Can Help You Lose Weight

    This benefit could be the most exciting to many readers as it would seem that drinking coffee can help in the battle with the bulge. Caffeine is known to stimulate thermogenesis, which in layman’s terms means that it increases the amount of calories your body burns in a day. If you burn more calories per day than you consume, you will be on the right track to losing some weight. Further research has also shown that in a study conducted on overweight adults who were given green coffee bean extract 37.5 percent of them dropped from a pre-obesity weight to a normal weight. Tracking down good quality green coffee beans can be a challenge. However, a little research found that A1 Coffee regularly has this variety in stock as well as healthy Monin Syrups which can be used to replace sugar.

    Coffee Can Help You Reduce The Risk Of Kidney Stones

    As we all know, coffee contains caffeine, and it is this caffeine that can actually be beneficial in preventing painful kidney stones from forming. The caffeine helps to flush your body quicker of excess calcium and sodium, both of which are what helps kidney stones to form. Interestingly this could also apply to tea, wine, and beer, but not to those sweet fizzy drinks.

    Reduce Your Risk Of Liver Cancer

    Unfortunately, levels of liver cancer are increasing, at the rate of about 4 percent per year. Researchers have discovered that people who drink two to three cups of coffee a day were up to 38 percent less likely to develop liver cancer than those who didn’t drink any coffee. At the time of writing, scientists are not exactly sure what the link may be, although there is a theory that the compounds contained within coffee, lower liver enzymes, which in turn then slows the progression of any disease.

    French Press Coffee Makers recommended by Fourth Estate Coffee

    As you can see, contrary to popular belief, drinking coffee does actually come with many benefits. The thing to remember as with anything is that you cannot drink excessive amounts of coffee, and you also need to pay close attention to whatever you are adding to it, to make it more suitable to your tastes. Regularly adding large quantities of cream or sugar could easily cause different problems, and will certainly increase your calorie intake. But provided you don’t over-indulge, then coffee may not be as bad for you as previously thought.

    Tagged | 1 Comment

    Losing weight requires a very delicate balance between achieving weight loss and maintaining optimum health. This is because everything is interrelated. If you go on a diet, you may end up losing more than just weight. You may also lose essential nutrients that are very important in the maintenance of optimum health and wellness. If you exercise without the supervision of a personal and fitness trainer, you might strain yourself leading to muscular and skeletal injuries. If you take weight loss or diet pills without seriously considering their implications to your health, you might end up with more serious health problems. Here’s your guide to not harm your health whilst losing weight.

    Always consult your doctor first before embarking on a weight loss program.

    One of the safest ways to lose weight is for you to consult with a medical doctor. This is especially true if you have a pre-existing medical or health condition. Because a great majority of weight loss products work by increasing the body’s metabolic rate, it may have some negative consequences in the event that you have high blood pressure or even some other cardiovascular condition. Those with chronic low blood sugar may also have to consider consulting with their doctors as many diet pills work by lowering blood sugar levels. Inadequate supply of blood sugar can also have deleterious consequences. So, before you embark on a personal mission to lose weight, make sure that it is safe for you.

    Understand the basics of dieting for weight loss.

    We all know that one of the reasons why we gain weight is that we consume way too much calories in our diet. While there are certain weight loss diet programs that focus more on the reduction of carbohydrates as a means to curbing weight, majority of diet programs rely on a reduction of overall caloric intake. The reason is quite obvious.

    If we eat a lot, more than what our bodies need, the excess calories are stored in the body for future use. So, if there’s a sudden need for energy, these stored molecules are mobilized first. Unfortunately, this does not always happen because our natural tendency is to eat whenever we are hungry. The food that we eventually eat gets added onto the already-stored energy molecules. Over time, the deposits get bigger and more resilient to physiologic changes. When this happens, we gain weight.

    The key to effective dieting for weight loss is determining the number of calories that you have to maintain. While this may seem so tedious, many experts agree that a much better approach is to include food items that are:

    ·         Rich in protein – The body requires tremendous energy to digest and process protein molecules. The more protein in your diet, the greater is the tendency that your body will be using up all the stored fuel it has. Additionally, protein is important in the building and development of body tissues particularly muscles. The more muscles you have, the more glycogen you are able to store, the lesser fat you store. 

    ·         High in fiber and resistant starch – Fiber contains no energy yet it is the bulk that it provides that help in weight loss. By increasing the bulk of food in your digestive tract, you’ll feel fuller for a much longer period of time. The same is true with resistant starch. This carbs are quite difficult to digest, leaving your feeling full for a long time. 

    ·         Excellent sources of antioxidants – These are known to be excellent for its anti-inflammatory effects. There’s a prevailing contention that obesity is closely related to inflammatory processes. If these can be managed, then obesity will be addressed. 

    ·         Superb sources of healthy fats – Essential fatty acids as well as medium chain fatty acids have all been identified to play a role in weight loss. It is thus, beneficial if you can include these in your diet.

    Understand the essentials of weight loss exercises.

    Losing weight will not be complete without an increase in physical activity. You don’t need to hit the gym to increase your metabolism. What you would like to achieve is to speed up the metabolic processes of the body while also building muscles. These tissues are excellent energy burners. A contracting muscle can keep on burning energy even several hours after your exercise. Additionally, there are plenty of other health benefits of exercise.

    The key to using exercise for weight loss is to have a very realistic goal that should be considered together with your diet. These two work hand-in-hand. However, what is really more important is for you to choose a physical activity that can help you tone your muscles and train your cardiovascular system. Moreover, it is crucial to choose an activity that you really enjoy doing. Otherwise, motivation will simply be lacking.

    Understand the implications of using diet and weight loss pills.

    We have shared with you a variety of diet pills that have been proven by science to work well especially when combined as part of a well-designed diet and exercise program for weight loss. If in case you do decide to use such pills or supplements, it is important to determine the mechanisms of action of these products especially in terms of how they will help you achieve weight loss. More importantly, you also need to understand any potential side effects especially if you have an existing underlying medical condition.

    In choosing the right diet supplement for you, it is critical to buy only from reputable companies particularly one that has many years of experience supplying thousands of very satisfied weight loss individuals with proven products. Those that adhere to the strict guidelines of the government as well as other third party quality control organizations can be trusted to give you the highest possible quality of weight loss products that are also safe and really effective.

    Losing weight can be a very tricky endeavor. That is why it is imperative that you always start with a clear understanding of your health issues. You can then ask a professional to help guide you in your diet, exercise, and weight loss supplement program. This helps guarantee you remain healthy while losing weight.

    Tagged | Comments Off on Guide to Not Harm Your Health Whilst Losing Weight

    Official figures issued this summer highlighted the increasing rates of Type 2 diabetes in the UK, and the growing share of the NHS budget which it consumes. And since the poorest people are twice as likely to suffer Type 2 diabetes and its complications, this is also an issue which should concern all of us.

    The figures, I’d like to suggest, are just the latest warning sign of a continuing public health disaster which began in 1984.

    This was the year in which the Department of Health issued the first-ever governmental dietary guidelines for the population at large (not counting the advice issued during World War 2 on how to make the best of rationing).

    Those 1984 guidelines (still promulgated in various forms today) were based on very shaky evidence – although I am not sure it even justifies the label of evidence; a better description might be ‘unproven hypothesis’ – which has fuelled both an obesity and diabetes epidemic. This hypothesis – that saturated fat causes heart disease – led to the advice that we should all fill up instead on carbohydrates such as pasta, bread and potatoes.

    diabetes

    Just look at what happened to rates of Type 2 diabetes since then.

    Figure 1: Trend over time (1984 – 2007) in incidence of T2 Diabetes by age group.

    Key: = age 45-49 years; ● = age 50-54 years; = age 55-59 years; = aged 60-64 years;

    = aged 65-69 years; = aged 70-74 years. (Hardoon et al, 2010)

    Ok, correlation is not causation – but is it just a co-incidence?

    Most observers agree that the development of Type 2 diabetes is linked to an unhealthy lifestyle, including poor diet. And the NHS seems to be flailing about helplessly in the face of this problem; partly, of course, because it has to concentrate on fixing people when things go wrong, rather than helping us to stay well; but also, I suggest, because it still seems wedded to questionable theories about what constitutes a healthy diet – and individuals within the system are understandably afraid of taking up a career-limiting stand against current orthodoxy.

    Perhaps they know what happened to Professor John Yudkin, the British scientist who rashly proposed in the 1970s that it was sugar, not fat, that was the dietary culprit in obesity and heart disease.

    Start with food

    Because it’s so much easier for us to live unhealthy lives, I’m not arguing that there is one simple fix. But since what we eat every day can have such profound impact on our health, surely food is one of the best places to start?

    And one of the worst places to start is the NHS Eatwell Guide.

    When I began studying for an MSc in Public Health Nutrition and Weight Management almost 10 years ago, whilst also working in the NHS, it became clear to me that I could not reconcile the dietary advice I could see being handed out to NHS patients with the evidence I was coming across in the science journals I had access to in the University library.

    Research into low-carbohydrate diets, sparked by the popularity of the Atkins Diet, was consistently showing they were effective not only for weight loss, but for improved glycemic control in people with Type 2 diabetes, and a reduction in unhealthy blood fats and inflammation markers (or, in plain English, lower triglycerides and C-reactive protein).

    The Eatwell Plate – designed by the food industry for wealth, not health

    With my MSc under my belt, I could not in all conscience work in a nutrition-related role in the NHS where I would have to ‘toe the party line’ as far as the Eatwell Plate was concerned. This was a pictorial representation of government dietary advice, first issued in 2006, but the contents were simply a reinforcement of the 1980s advice to stuff ourselves with starchy foods).

    Over 60% of the foods on the Eatwell Plate contained forms of sugar (glucose-fructose, fructose-glucose, lactose and long-chain starches which break down into glucose): bread, rice, potatoes, pasta, cornflakes, milk products, tinned baked beans, cakes, biscuits, chocolate, sweetened yoghurt, fruit juice, cola and fruit. Eat well? Really?

    The Plate and guidelines were revised this summer with a call for a reduction of free sugars in the diet, but it still contains pictures of crisps, chocolate, cakes and ice-cream.

    An editorial in the British Journal Of Sports Medicine said it was ‘designed by the food industry for wealth, not health’.

    To compound the problem, the NHS still advises that we should ”Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible Yet recent research indicates that wholegrain wheat is in fact no ‘healthier’ than white flour, since most modern wheat is a new hybrid which contains high levels of a highly-digestible form of starch – 70% carbohydrate by weight – called amylopectin A.

    In healthy, slender volunteers, two medium-sized slices of wholewheat bread increased blood sugar by 30 mg/dl (from 93 to 123 mg/dl), no different from white bread. In people with diabetes, both white and wholegrain bread increased blood sugar 70 to 120 mg/dl over starting levels (Davis, 2011).

    Far from helping us to ‘feel fuller longer’, wholegrain bread triggers a rise in blood sugar and higher levels of circulating insulin, followed by a sharp drop in blood sugar levels and increased hunger.

    The NHS response to the growing body (you might almost call it obese) of evidence on the effectiveness of low carbohydrate patterns of eating is to stick its fingers in its ears and shout ‘La La La – can’t hear you.’ (see end of this article, a roundup of the robust evidence available to the NHS before it revised the Eatwell Plate this year).

    Instead, the NHS advises: “Low-carbohydrate (low-carb) diets … tend to be high in fat, and eating a high-fat diet (especially saturated fat from foods such as meat, cheese, butter and cakes) could increase your risk of heart disease.” (www.nhs.uk).

    Let’s deconstruct this a little…..

    The advice does not specify what ‘high’ is, or what proportion of the diet should be made up of fat.

    It suggests in a vague sort of way that a diet ‘rich’ in saturated fats could increase your risk of heart disease.

    Saturated fat and heart disease

    Six years ago, the Journal of the American Medical Association, having reviewed the evidence, stated that ‘saturated fat bears little relation to heart disease within most prevailing dietary patterns’ (JAMA, 2010). I sent a copy of this paper to NICE and asked if it would consider reviewing its advice in the light of the this information; and also if it could point me to the research on which its current advice (that saturated fat is dangerous) is based. It could not.

    It’s not just the USA which is tiptoe-ing away from the diet-heart hypothesis about saturated fat and cholesterol. Several other studies, including major epidemiological reviews, meta-analyses of intervention studies and an Expert Report by the World Health Organisation, have failed to find any link between intake of saturated fat and heart disease (Mente et al, 2009, Siri-Tarino et al, 2010, Skeaff et al, 2009).

    Low fat diets and heart disease

    A Cochrane meta-analysis of 48 studies found that low-fat diets do not lower the risk of cardiovascular events or overall mortality (Cooper et al, 2011). In the two decades after World War 2, USA consumption of vegetable fat doubled while that of animal fat dropped by over 12%, yet heart disease rates soared (Taubes, 2007).

    Equating meat and cakes

    In warning people to avoid ‘low carbohydrate diets’, the NHS advice groups together meat, cheese, butter and cakes, which are very different types of food and contain very different macronutrients but which are all identified as ‘culprits’ because they contain saturated fat. Yet each food has a unique metabolic fate in the body and can affect health in very different ways.

    For example, unless home-made, cakes are generally made with processed vegetable oil, and very often, this will be hydrogenated vegetable oil (trans fatty acids). This type of fat, although not a saturated fat, is now known to raise the risk of heart disease and stroke and increase levels of circulating LDL (Sun et al., 2007). Trans fats are also linked to an increased risk of Type 2 diabetes in women (Salmeron et al., 2001).

    Industrially-produced cakes usually contain processed grains such as white flour (which will cause spikes in blood sugar). If the sugar in cakes is cane sugar (increasingly rare nowadays), it will also cause a rapid rise in blood sugar, reinforcing the impact of the processed white flour. More commonly in processed foods, the sweetener is high-fructose corn syrup, which, while it does not impact on blood sugar in the way that simple sugars do, is now being linked with non-alcoholic fatty liver disease. Also, since it does not provoke an insulin response in the way that cane sugar does, it does not stimulate the satiety signals which might limit the appetite (Johnson & Gower, 2009).

    However, the ‘culprit’ in cakes – according to this advice – would be ‘saturated fat’.

    As far as meat is concerned, if it is from grass-fed animals or non-factory-farmed poultry fed a natural diet which includes insects, worms and wild plants, then most of the fat in the meat will be monounsaturated fat, and rich in Omega-3 fatty acids, an essential dietary fat and a known anti-inflammatory (Maroon, 2006). If the meat is from grain-fed animals, then the meat is likely to be higher in Omega 6 fats, which can be deleterious to health if in a high ratio to Omega 3 intakes. (Simopoulous, 2002). A healthy ratio between Omega 3 and Omega 6 is no more than 2:1.

    Margarine, promoted as a healthy alternative to butter, is, however, associated with heart disease (Gillman et al, 1997). For each teaspoon of margarine consumed a day, risk of heart disease was raised by 10% (Willett et al, 1993).

    Food industry compliance

    Of course, most ordinary people have probably never seen the Eatwell Plate – but the food industry loved it and sprang into action. We now see the consequences of it every day in the so-called foods which line our supermarket shelves, emblazoned with healthy-sounding labels like ‘wholegrain’ and ‘low fat’ (but stuffed with sugar, processed vegetable oils and salt to make them taste of something other than wet cardboard).

    The 2010 position statement in the Journal of the American Medical Association (A Time For Food) criticises the nutrient-based official healthy eating advice of the last 40 years. (Of course, the USA started down this path a decade earlier than the UK and its ‘diabesity’ epidemic is, by a spooky co-incidence, about 10 years ahead of us.)

    The JAMA paper goes on to say that this approach has fostered dietary practices that defy common sense, and allows highly-processed foods to be marketed as ‘healthy’ because they have replaced saturated fat with refined carbohydrates. It notes that the proportion of total energy from dietary fat appears largely unrelated to risk of cardiovascular disease, cancer, diabetes, or obesity. It also states that carbohydrate is a nutrient for which humans have no absolute requirement.

    The paper concludes with calling for a major shift ‘to novel, evidence-based strategies (my emphasis) in which ‘foods’ [rather than individual nutrients] comprise the principal dietary targets.’

    So how about it NHS?

    Since in my view the roots of this dietary disaster lie in 1984, it seems appropriate to sign off with George Orwell, who presciently noted:

    We may find in the long run that tinned food is a deadlier weapon than the machine-gun.

    *****************************************

    A sample of the evidence that was available before the NHS revised the Eatwell Plate this year

    Systematic reviews

    A number of metanalyses have found that the low-Glycaemic Index diet is effective for glycaemic control.

    Thomas & Elliott’s (2010) looked at Randomised Control Trials from 1950 to 2009. Criteria for inclusion included randomised controlled trials (RCTs) lasting four weeks or longer; and comparisons between a low Glycaemic Index diet and a higher Glycaemic Index diet for people with diabetes. The standard measure for blood sugar (glycaemic) control is the level of glycated haemoglobin (HbAIc) over the previous three months. In these studies, HbA1c measures were used as the primary outcome of interest, with adverse effects, insulin action and quality of life as secondary outcomes of interest. Twelve papers met the inclusion criteria (612 participants).

    Compared with people on the higher GI diets, there was a significant decrease in % HbA1c levels in people on low-Glycaemic Index diets, indicating improved glycaemic control in the low-Glycaemic Index group (WMD 20·4% HbA1c, 95% CI 20·7, 20·2, P1⁄40·001).There were also fewer episodes of hypoglycaemia, significantly higher insulin sensitivity, improved quality of life and compliance with the type of diet. In a study where medication needed adjusting, ‘significantly less medication was required in people with Type 2 diabetes on the low-Glycaemic Index diet than in those on the American Diabetes Association-recommended diet to achieve equivalent control of HbA1cs levels.’

    The paper concluded that lowering the Glycaemic Index of the diet ‘appears to be an effective method to improve glycaemic control in diabetes and should be considered as part of the overall strategy of diabetes management.’

    One trial (conducted in children) reported on quality of life, and found that it was significantly influenced by the type of diet: twice as many parents of those in the low-Glycaemic Index group than of those in the high-Glycaemic Index group stated that their children had no difficulties in selecting their own meals at the 12-month time point (51 v. 24%, P1⁄40·01). Also, almost twice as many parents of those in the low-Glycaemic Index group than of those in the high-GI group reported that diabetes never limited the type of family activities pursued (53 v. 27 %, P1⁄4 0·02).

    In a meta-analysis, Kodama et al (2009) reviewed randomized trials that investigated two kinds of prescribed diets (a low-fat, high-carbohydrate [LFHC] diet and a high-fat, low-carbohydrate [HFLC] diet); the diets were isocaloric with similar protein intake. Nineteen studies (with 306 patients) met the inclusion criteria.

    The LFHC diet significantly increased fasting insulin and triglycerides by 8% (p 0.02) and 13% (p 0.001), respectively, and lowered HDL cholesterol by 6% (p 0.001) compared with the HFLC diet.

    The findings suggest that ‘replacing fat with carbohydrate could deteriorate insulin resistance while the adverse effect on triglycerides from the LFHC diet could be avoided by restricting energy intake to a degree sufficient for the attainment of weight reduction.’

    A Cochrane Review (Moore et al, 2007) reviewed 36 articles reporting a total of 17 Randomised Control trials, of at least six months, involving 1,467 participants where dietary advice was the main intervention. Approaches included low-fat, high carbohydrate (LFHC), low-carbohydrate, high fat (LCHF), low-calorie (LC), (1,000 cal/d) and very-low calorie (VLC) (500 cal/d), and a modified fat diet. The study concluded that there are no high-quality data on the efficacy of dietary treatment of T2 diabetes, and there is an urgent need for well-designed studies examining a range of interventions.

    Randomised controlled trials

    A two-year study (Guldbrand & Nystrom, 2012) randomised 61 T2 diabetic patients into two groups, where they followed either a low-carbohydrate (high fat) diet (LCD) or a low-fat (LFD) diet. Both groups lost weight (approximately 4 kg on average), but after six months, the low-carb group had a clear improvement in glycaemic control, higher levels of HDL cholesterol and were able to lower Insulin doses by 30%. No such improvements were seen in the LFD group.

    A Randomised control trial involving 215 newly-diagnosed and overweight Type 2 diabetic patients (Esposito et al, 2009) aged 30 to 75, over a period of 48 months, randomised subjects either to a low-carbohydrate Mediterranean (LCMD) diet, of <50gms of CHO/day; or to a low-fat diet (LFD). Participants and investigators were aware of the treatment assignment but assessors of the primary outcome (length of time to introduction of hyperglycaemic drug therapy) were blinded. Secondary outcomes were changes in weight, glycemic control and coronary risk factors.After four years, only 44% of patients in the Mediterranean-style diet group required treatment, compared with 70% in the low-fat diet group (absolute difference, 26.0 percentage points [95% CI, 31.1 to 20.1 percentage points]). Those on the Mediterranean-style diet lost more weight and experienced greater improvements in some glycemic control and coronary risk measures than those on the low-fat diet.

    Similar results were observed in earlier RCTS (Dyson et al, 2007 and Samaha et al 2003) but the numbers were much smaller and the trials of shorter duration.

    Bibliography

    • American Diabetes Association (2004).Weight Management Using Lifestyle Modification in the Prevention and Management of Type 2 Diabetes: Rationale and Strategies: a statement of the American Diabetes Association, the North American Association for the Study of Obesity, and the American Society for Clinical Nutrition. Diabetes Care, 27: 2067–2073

    • Arora, S. K., & McFarlane, S. I. (2005). The case for low carbohydrate diets in diabetes management. Nutrition & metabolism, 2(1), 16.

    • Assunção, M. L., Ferreira, H. S., dos Santos, A. F., Cabral, C. R., & Florêncio, T. M. M. T. (2009). Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity. Lipids, 44(7), 593–601.

    • Bravata, D. M., Sanders, L., Huang, J., Krumholz, H. M., Olkin, I., Gardner, C. D., & Bravata, D. M. (2003). Efficacy and safety of low-carbohydrate diets: a systematic review. JAMA: the journal of the American Medical Association, 289(14), 1837–1850.

    • British Broadcasting Corporation. (2011). The Food Programme. Trans Fats. Transmitted July 11. 2011.

    • Castañeda González, L. M., Gascón, M. B., & Cruz, A. J. (2011). Effects of low carbohydrate diets on weight and glycemic control among type 2 diabetes individuals: a systemic review of RCT greater than 12 weeks. Nutrición hospitalaria: Organo oficial de la Sociedad española de nutrición parenteral y enteral, 26(6), 1270–1276.

    • Cornier, M.-A., Dabelea, D., Hernandez, T. L., Lindstrom, R. C., Steig, A. J., Stob, N. R., Van Pelt, R. E., et al. (2008a). The Metabolic Syndrome. Endocrine Reviews, 29(7), 777–822.

    • Davidson, S., & Passmore, R. (1979). Human nutrition and dietetics (7th ed.), Edinburgh Press, Livingstone.

    • Dyson, P. A., Beatty, S., & Matthews, D. R. (2007). A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabetic medicine: a journal of the British Diabetic Association, 24(12), 1430–1435.

    • Floegel, A., & Pischon, T. (2012). Low carbohydrate-high protein diets. BMJ, 344, e3801–e3801.

    • Gillman, M. W., Cupples, L. A., Gagnon, D., Millen, B. E., Ellison, R. C., & Castelli, W. P. (1997). Margarine intake and subsequent coronary heart disease in men. Epidemiology, 8(2), 144–149.

    • Greenberg, A. S., & Obin, M. S. (2006). Obesity and the role of adipose tissue in inflammation and metabolism. The American Journal of Clinical Nutrition, 83(2), 461S –465S.

    • Grootveld, M., Silwood, C. J. L., Addis, P., Claxson, A., Serra, B. B., & Viana, M. (2001). Health Effects of Heated Oils. Foodservice Research International, 13(1), 41–55.

    • Gross, L. S., Li, L., Ford, E. S., & Liu, S. (2004). Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment. The American journal of clinical nutrition, 79(5), 774–779.

    • Jenkins, D. J. A., Kendall, C. W. C., McKeown-Eyssen, G., Josse, R. G., Silverberg, J., Booth, G. L., Vidgen, E., et al. (2008). Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes: a randomized trial. JAMA: The Journal of the American Medical Association, 300(23), 2742–2753.

    • Johnson R.J., and Gower T. (2009). The Sugar Fix: The High-Fructose Fallout That is Making You Sick and Fat, Rodale. New York.

    • Karlström, B. E., Järvi, A. E., Byberg, L., Berglund, L. G., & Vessby, B. O. H. (2011). Fatty fish in the diet of patients with type 2 diabetes: comparison of the metabolic effects of foods rich in n-3 and n-6 fatty acids. The American Journal of Clinical Nutrition, 94(1), 26–33.

    • Kirk, J. K., Graves, D. E., Craven, T. E., Lipki=n, E. W., Austin, M., & Margolis, K. L. (2008). Restricted-carbohydrate diets in patients with type 2 diabetes: a meta-analysis. Journal of the American Dietetic Association, 108(1), 91–100.

    • Kodama, S., Saito, K., Tanaka, S., Maki, M., Yachi, Y., Sato, M., Sugawara, A., et al. (2009a). Influence of Fat and Carbohydrate Proportions on the Metabolic Profile in Patients With Type 2 Diabetes: A Meta-Analysis. Diabetes Care, 32(5), 959–965.

    • Kodama, S., Saito, K., Tanaka, S., Maki, M., Yachi, Y., Sato, M., Sugawara, A., et al. (2009b). Influence of Fat and Carbohydrate Proportions on the Metabolic Profile in Patients With Type 2 Diabetes: A Meta-Analysis. Diabetes Care, 32(5), 959–965.

    • Lindeberg, S., Jönsson, T., Granfeldt, Y., Borgstrand, E., Soffman, J., Sjöström, K., & Ahrén, B. (2007). A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia, 50(9), 1795–1807.

    • McAuley, K. (2006). Thematic review series: Patient-Oriented Research.: nutritional determinants of insulin resistance. The Journal of Lipid Research, 47(8), 1668–1676.

    • Mozaffarian, D., & Ludwig, D. S. (2010). Dietary guidelines in the 21st century—a time for food. The Journal of the American Medical Association, 304(6), 681–682.

    • Muraille E, Pajak B, Urbain J, Leo O. (1999). Carbohydrate-bearing cell surface receptors involved in innate immunity: interleukin-12 induction by mitogenic and nonmitogenic lectins. Cell Immunology. 10;191(1):1-9.

    • National Institute for Health and Clinical Excellence. (2011). Prevention of type 2 diabetes: reviewing mechanisms of successful interventions and translation of major trial evidence to practice.

    • National Institute for Health and Clinical Excellence.(2011). Preventing the progression of pre-diabetes to Type 2 diabetes in adults. Systematic review and meta-analysis of lifestyle, pharmacological and surgical interventions.

    • Nazroo, J. (1997) Genetic, cultural or socio-economic vulnerability? Explaining ethnic inequalities in health. Sociology of Health & Illness, 20, 5 pp. 710–730

    • Nestle, M. (2007). Food Politics: How The Food Industry Influences Nutrition and Health. University of California Press. Berkeley and Los Angeles.

    • NHS Information Centre: (2012). Prescribing for Diabetes in England: 2005/6 to 2011/12. retrieved from http://www.ic.nhs.uk/statistics-and-data-collections/primary-care/prescriptions/prescribing-for-diabetes-in-england-2005-6-to-2011-12

    • NHS: Diabetes Type 2: Causes: http://www.nhs.uk/Conditions/Diabetes-type2/Pages/Causes.aspx

    • Parillo, M., Rivellese, A. A., Ciardullo, A. V., Capaldo, B., Giacco, A., Genovese, S., & Riccardi, G. (1992). A high-monounsaturated-fat/low-carbohydrate diet improves peripheral insulin sensitivity in non-insulin-dependent diabetic patients. Metabolism: clinical and experimental, 41(12), 1373–1378.

    • Samaha, F. F., Iqbal, N., Seshadri, P., Chicano, K. L., Daily, D. A., McGrory, J., Williams, T., et al. (2003). A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. New England Journal of Medicine, 348(21), 2074–2081.

    • Salmeron, J., Hu, F. B., Manson, J. A. E., Stampfer, M. J., Colditz, G. A., Rimm, E. B., & Willett, W. C. (2001). Dietary fat intake and risk of type 2 diabetes in women. The American journal of clinical nutrition, 73(6), 1019–1026.

    • Sharma, S., Cade, J., Landman, J., & Cruickshank, J. K. (2002). Assessing the diet of the British African-Caribbean population: frequency of consumption of foods and food portion sizes. International journal of food sciences and nutrition, 53(5), 439–444.

    • Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & pharmacotherapy, 56(8), 365–379.

    • Sodhi, A., & Kesherwani, V. (2007). Production of TNF-alpha, IL-1beta, IL-12 and IFN-gamma in murine peritoneal macrophages on treatment with wheat germ agglutinin in vitro: involvement of tyrosine kinase pathways. Glycoconjugate journal, 24(9), 573–582.

    • Solinas, G., Vilcu, C., Neels, J. G., Bandyopadhyay, G. K., Luo, J.-L., Naugler, W., Grivennikov, S., et al. (2007). JNK1 in Hematopoietically Derived Cells Contributes to Diet-Induced Inflammation and Insulin Resistance without Affecting Obesity. Cell Metabolism, 6(5), 386–397. doi:10.1016/j.cmet.2007.09.011

    • Sun, Q., Ma, J., Campos, H., Hankinson, S. E., Manson, J. E., Stampfer, M. J., Rexrode, K. M., et al. (2007). A Prospective Study of Trans Fatty Acids in Erythrocytes and Risk of Coronary Heart Disease. Circulation, 115(14), 1858–1865.

    • Tappy, L. (2012). Toxic” effects of sugar: should we be afraid of fructose? BMC Biology, 10(1), 42.

    • Taubes, G. (2007). The Diet Delusion. Ebury Publishing. New York.

    • Thomas, D. E., & Elliott, E. J. (2010a). The use of low-glycaemic index diets in diabetes control. British Journal of Nutrition, 104(06), 797–802.

    • Thomas, D. E., & Elliott, E. J. (2010b). The use of low-glycaemic index diets in diabetes control. British Journal of Nutrition, 104(06), 797–802.

    • Westman, E. C., Yancy, W. S., Mavropoulos, J. C., Marquart, M., & McDuffie, J. R. (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycaemic index diet on glycaemic control in Type 2 diabetes mellitus. Nutrition & Metabolism, 5(1), 36.

    • Willett, W. (1993). Intake of trans fatty acids and risk of coronary heart disease among women. The Lancet, 341(8845), 581–585.

    • Xu, H., Barnes, G. T., Yang, Q., Tan, G., Yang, D., Chou, C. J., Sole, J., et al. (2003). Chronic inflammation in fat plays a crucial role in the development of obesity-related insulin resistance. Journal of Clinical Investigation, 112(12), 1821–1830.

    Loren Grant is an independent nutritional therapist and researcher based in Chorlton, Manchester.

    www.foodwiser.net

    Tagged | Comments Off on If the NHS practised evidence-based nutrition, could it halt the rise in Type 2 diabetes?

    Niacin, also known as nicotinic acid, is an important vitamin that cannot be missing from your diet. It was the third vitamin to be discovered by a group of doctors in 1943 so it is also called vitamin B3. It is an important vitamin as it participates in over 50 metabolic processes. A healthy and balanced diet must consists of a sufficient amount of B3.

    Niacin

    Not taking enough niacin in your diet can lead to deficiency problems such as vomiting, sores in the mouth, lethargy and unable to properly digest food. In more serious cases, niacin deficiency can lead to a type of condition called pellagra that can affect the skin, nerves, and stomach digestion. People who are not eating food with enough vitamin B3 will develop lesions on their skins especially on areas that are subjected to pressure. Lesions that affect the hands will usually look like a glove shape so it is called pellagrous glove. Lesions that affect the legs will look like boot so it is called pellagrous boot.

    Niacin has the ability to cure pain in joints that suffer from arthritic inflammations. If you suffer from arthritis, taking niacin can help to reduce the hardening of your arteries. Heart attack sufferers can take niacin to reduce the chances of getting a heart attack.

    Niacin works better than drugs that are prescribe to control the cholesterol level in the blood circulation system. It can eliminate the bad LDL cholesterol and increase the level of good HDL cholesterol in your body. If you are looking to use niacin as a treatment for your high cholesterol problem, it is advised that you consult your health care provider first.

    By consulting with your doctor, you will know the right dosage that you should take. For example, the right dosage of niacin for children is in between 2 – 16 mg daily. Men should take 16 mg daily while women should take 14 mg daily. You should avoid taking more than 35 mg daily if you are an adult. Niacin Max is best taken after a meal. If you take it with an empty stomach, it may cause irritation on the lining of your stomach.

    Some people are prescribed with higher doses for purposes of treating a certain health condition for example, high cholesterol problem. It is not good to take more than the recommended dosage because it can cause side effects like stomachache. You should be taking it along with other vitamin supplements since they all work in conjunction with one another.

    Even taking a small amount  can cause flushing so you should never take more than the dosage that is prescribed to you. To reduce the side effects of flushing, you can start by taking a small dosage for example 50 – 100 mg daily. When you get used to it, you can gradually increase the dosage amount. It is not safe to take niacin with other types of medicine such as aspirin.

    Besides taking niacin supplement, you should also be eating food that contains the vitamin. Some of the food that contains the highest level of niacin are turkey breast, chicken breast, mushrooms, mushrooms, tuna, and green peas. For the best results, you should always try to buy organic food rich in niacin that are grown without the use of pesticides.

    If you are looking for healthier ways to fry your food an air fryer is the answer.

    Tagged | 1 Comment

    With the rise of conditions such as type 2 diabetes and heart disease, our modern diets are being examined further for possible causes. Several causes, such as an increase in our consumption of processed foods, has been proposed. Also, the imbalance of different food groups in our diets — overwhelming stacked with greater meat and dairy consumption and less produce and healthy grains — could be a major factor.

    If you’re considering a vegan diet, now is a good time. With a wider variety of foods available at your local grocer and well as speciality shops, most people have access to a greater selection of plant-based foods. Going vegan can be a bit of a challenge, but making the transition slowly and ensuring that you get key nutrients with plant-only sources will help you as you retool your eating habits. You’re in for a fun, healthy and gloriously tasty adventure.

    Switch Out Animal Foods Slowly Over Time

    It’s quite hard for most people to make incredibly sweeping changes straightaway, and it’s no different for lifestyle or dietary modifications. Unless you’re the sort who’s successful at jumping into an endeavour with both feet, it’s best that you set small goals for replacing animal foods in your meals at first. You might opt to change one meal at a time — for example, eating meat-free breakfasts for a week or two until you work out how to swap your old choices for new ones. Or you could devote one or two days per week to vegan meals only.

    Make Sure You Get Enough Vitamin B12 and Iron

    The two most critical nutrients for which you’ll need to find new sources are vitamin B12 and iron. Vitamin B12 is nearly exclusively found naturally in animal products, and without it, you’re in danger of anaemia, nerve damage, heart disease and other complications. The Vegan Society has published an excellent guide on how to ensure you include enough B12 in your eating plan. You need at least three micrograms total per day, and the best way to get this is either a supplement or to eat B12 fortified foods.

    And while most people source their iron from animal foods, it is entirely possible to get your optimal intake from produce and grain sources only. Green leafy vegetables are iron powerhouses, and the added benefit is that many varieties also contain high amounts of vitamin C, which is needed for improved iron absorption. For example, Health.com includes kale in its list of foods with more vitamin C than oranges — and for good reason, because it contains 80.4 milligrams of C for every one cup serving.

    Plant-Based Sources for Protein, Calcium and Fat

    Many individuals believe that meat and dairy are the best sources of protein, calcium and fat. This is simply not true, given that many plant foods are great sources of these three nutrients. For protein, turns to beans and legumes, nuts and seeds and certain kinds of grains. Calcium is supplied by green leafy vegetables, oranges, kidney beans and black-eyed beans and some fortified foods.

    And if you’re looking for heart-healthy fats, there are no better sources than plant foods. Stellar performers include olive oil, peanut oil, canola oil and coconut oil, all of which are good sources of monounsaturated fat. The reason this is so important is that monounsaturated fats improve blood cholesterol levels. Switching out your old animal-based cooking oils for them is a great way to get your fat intake. And if you want to replace your old mayonnaise and other dressings, try plant-based versions such as the Just Mayo line by Hampton Creek, a non-dairy egg-free alternative which contains non-GMO canola oil and pea protein.

    Eating Out Doesn’t Have to Be Hard

    Of course, you’re going to want to go get takeaway or go out to dinner with friends. But with so many kinds of cuisines that contain vegetarian and vegan dishes, you’re in luck. Indian, Thai, Middle Eastern, Mexican and Ethiopian are top choices. And although you should inquire about meat-free and dairy-free options with your server, some creamy dishes use coconut milk instead of milk products, which is a plus.

    With all the food choices available to you today, going vegan is easier than ever before. Making revolutionary dietary changes straightaway is hard, but gradual modifications will ease you into your new lifestyle. Eating a vast array of foods and being cognisant of your nutritional needs are crucial steps to making successful changes. Increased wellness, as well as new culinary ventures, await you.

    Tagged | Comments Off on Want to Eat Healthy? Try Going Vegan