Diets and Weight Loss, Foods, Health and Disease, Rx to Wellness, Uncategorized

Health Benefits of Cherries

Health Benefits of Cherries

 

Cherries for gout

100g of cherries has 50 caloriesCherries are especially useful for treating gout.  Gout is a kind of arthritis linked to an unusually high amount of uric acid in the bloodstream. Uric acid is made in the liver and sometimes too much uric acid is made. Needle-like crystals form as uric acid levels increase, and these crystals build up in the joints over time, resulting in the pain and inflammation typical of gout.

Bing cherries have antioxidant as well as anti-inflammatory properties, in particular a compound known as cyanidin, which has been found to inhibit the activity of the enzyme involved in the making of uric acid. Research has revealed that eating the equivalent of a pound of fresh cherries each day is highly effective for lowering uric acid levels.

One study demonstrated that healthy people who ate Bing cherries for 28 days had reduced inflammation markers and they stayed low for days despite discontinuation of cherry consumption.

Another study has also shown that eating cherries may lower risk of gout attacks. Gout sufferers consuming cherries for a 2 day period had a 35 % reduced risk of gout attacks when compared with those not eating cherries. The risk of gout flare continued decreasing with the increase of cherry intake, up to 3 servings over 2 days. It was found that additional cherry intake did not provide any extra benefit.[3]

Nutritional value of cherries (red) per 100g:

  •     How many calories in cherries – 50
  •     How much protein in cherries – 1g
  •     How many carbs in cherries – 12g
  •     What is the fat content of cherries – 0.3g

Nutrients in cherries

Cherries are a very good source of vitamins C and A. They are a good source of copper, calcium, iron, potassium and manganese.

 

Cherries and blood pressure

Cherries and blood pressure

Montmorency tart cherry juice lowers blood pressure

Consuming tart cherry juice is as effective for reducing high blood pressure as blood pressure lowering medications. Participants of a 2016 study who had early signs of hypertension experienced a blood pressure reduction of 7% three hours after consuming a Montmorency tart cherry concentrate and water mixture.[4]

The blood pressure readings of the 15 participants was least 130/90 mmHg, which means they had a higher risk of having cardiovascular related problems. They consumed either 60ml of tart cherry juice concentrate or 60ml of a commercial fruit-flavored drink.

Blood pressure was taken before consuming the Montmorency cherry concentrate and was measured thereafter on an hourly basis. The participants consuming the Montmorency cherry concentrate experienced a blood pressure reduction of 7 mmHg in the 3 hours after consumption.

The greatest systolic blood pressure improvement occurred when vanillic and protocatechuic, the cherry concentrate’s phenolic acids, reached peak plasma levels. The reduction in blood pressure from the consumption of the Montmorency cherry concentrate was comparable to the reduction achieved by blood pressure lowering medication.

A 2018 study found that consuming Montmorency tart cherry juice reduced systolic blood pressure in individuals between the ages of 65 and 80. The 34 study participants in this 12-week randomized controlled trial were randomly assigned to 1 of 2 groups.[5]

The 1st group drank 240ml of Montmorency tart cherry juice in the morning and 240ml in the evening every day for the 12 weeks. The 2nd group drank the equivalent amount of a cherry flavored placebo drink devoid of tart cherries. Blood pressure as well as blood sugar, insulin, weight and cholesterol were measured when the study began and again when it ended.

The Montmorency tart cherry juice group had a significant reduction (4.1 mmHg) in systolic blood pressure in comparison to the drink placebo drink group.

How much tart cherry juice should you drink a day to lower blood pressure?

The participants in the 2016 study drank 60ml of tart cherry juice concentrate, which is estimated to be equivalent to about 500g of whole tart cherries.

The participants in the 2018 study drank 480 ml tart cherry juice, which was prepared from 68ml Montmorency tart cherry juice concentrate diluted with 412ml water.

Health Benefits of Cherries

Tart cherry juice for sleep
Melatonin in cherries

Montmorency tart cherries have been found to contain substantial amounts of the sleep hormone melatonin, which helps in regulating the sleep-wake cycle. Although some other foods also have melatonin, the quantity is too low to be effective, but, according to research, Montmorency cherries have 0.1 to 0.3 milligram of melatonin a serving,[6] and contain about 6 times more melatonin compared to Balaton cherries. At this dosage melatonin has been proven to be an efficient sleep inducer.

 

A 2014 study concluded that Montmorency tart cherry juice helps in improving the quality and duration of sleep, as well as help in reducing insomnia severity.[7] The 7 study participants who suffered from insomnia that consumed the cherry juice in the morning as well as at night slept over an hour longer each night.

Besides Montmorency tart cherries being a good source of melatonin, tart cherry juice also helps in increasing the availability of the essential amino acid tryptophan, a precursor to serotonin which helps with sleep.  The tart cherry juice inhibits a tryptophan degrading enzyme and degradation of tryptophan is a predictor of insomnia. The researchers suggest the melatonin and tryptophan combination in Montmorency tart cherries is likely contributing to the benefits of tart cherries for sleep.

Cherries for weight loss

The Chemistry of Cherries

A 2008 animal study has suggested that tart cherries have significant potential for reducing belly fat. Obese rats that were given tart cherry powder combined with a high-fat diet gained less weight than rats that were not given cherries. After 12 weeks, the rats that were given the tart cherry powder had 54% body fat in comparison to 63% for rats that were fed a “Western diet”. The difference in weight gain was particularly pronounced in fat around the waist area, the rats that were given the cherry powder gained less belly fat.

The rats were given either a high fat and moderate carbohydrate diet,  or a low fat and high carbohydrate diet, both of which came either with or without tart cherry powder. The cherry enriched diet rats experienced a total cholesterol level reduction of approximately 11%.The TNF-alpha inflammation marker was reduced by 40% and interleukin 6 (IL-6) was reduced by 31%.

Health Benefits of Cherries

Cherries and cancer

Cherries have quite high levels of anthocyanins (the flavonoids giving cherries their intense red color), which give them anti-inflammatory, antioxidant and chemopreventative properties. Tart cherries contain the natural compound perillyl alcohol, which seems to be very effective in reducing the incidence of all kinds of cancer.  Perillyl alcohol has tested well for treating advanced prostate, breast and ovary cancers.[9] Research suggests that substances in tart cherries can reduce the formation of the carcinogenic chemicals (HCAAs) that develop from the charring of meat.

Cherries for colon cancer

Two of the anthocyanidins present in cherries, quercetin and isoquerxitrin, have been found to prevent the growth of colon cancer.

Cherries for breast cancer

Cyandin-3-glucoside, another anthocyanin found in cherries and other fruits, has antioxidative and anti‐inflammatory properties and also induces the death of  breast cancer cells. Cyandin-3-glucoside inhibits the cytokine VEGF, which plays a key role in tumor angiogenesis. Angiogenesis (new blood vessel formation) plays a major role in breast cancer progression by providing cancer cells with nutrients, oxygen, and blood vessels for cancer cells to spread.

Delphinidin is another  anthocyanin found in cherries and other brightly colored fruits and veggies, and is also found in certain dietary supplements used as complementary cancer treatment. Delphinidin induces cell death in HER2+ breast cancer cells. Delphinidin also inhibits epidermal growth factor receptor (EGFR) signaling in breast cancer cells.

Cherries and muscle soreness

Tart cherry juice benefits for exercise

Tart cherry juice improves exercise recovery

Cherries help to alleviate muscle soreness after exercising. A cup of tart cherry juice can help in reducing the soreness and inflammation of the muscles that is experienced after strenuous exercise. Marathon runners consuming tart cherry juice twice a day for 7 days before a race experienced less post race pain compared to runners not consuming cherry juice.

A 2011 study revealed that men who had tart cherry juice after weight training exercises experienced less muscle pain as well as less strength loss.

A 2019 study found that active women consuming tart cherry concentrate twice a day for eight days experienced reduced muscle soreness after exercising.

Tart cherry juice improves exercise performance

A 2019 study concluded that Montmorency cherry supplementation improves cycling performance. Eight trained cyclists supplementing Montmorency tart cherry for 7 days improved cycling time-trial performance. The exercise performance improvement was accompanied by muscle oxygenation enhancement which suggests that the cherry polyphenols’ vasoactive properties could be supporting the performance improvement effects.

Cherries and osteoarthritis

Tart cherry juice for arthritis

Commonly used pain medication for osteoarthritis doesn’t actually reduce inflammation and has  unwanted side effects such as kidney or liver damage. The pain relieving properties of tart cherries have been show to be effective for the relief of pain associated with osteoarthritis without the side effects of conventional treatments.

A 2007 study revealed that pain and function improved significantly in osteoarthritis of the knee patients when they were given tart cherries in supplement form for 8 weeks.

Cherry juice for inflammation

In a 2012 double-blind, randomized, placebo-controlled study, 20 patients suffering from inflammatory osteoarthritis had significant reductions in inflammation markers after consuming tart cherry juice twice daily for 3 weeks.

The study participants included twenty  40 to 70 year old women experiencing at least moderate osteoarthritis pain. They consumed 10.5-ounces of tart cherry juice or a placebo cherry drink twice daily for 3 weeks. There was a statistically significant reduction in inflammation among those individuals who consumed the tart cherry juice, which was indicated by reduced C-reactive protein levels. The reduction in inflammation was greatest for individuals who had shown the highest levels of inflammation at the beginning of the study.

Cherry juice for pain relief

Cherries are a natural pain reliever. Researchers have found that anthocyanidins from cherries have the ability to block both COX-1 and COX-2, enzymes considered to cause pain. Of all the fruits which were tested, cherries had the highest amounts of key anthocyanidins. The COX-inhibitory activities of the anthocyanidins in cherries were even found to be comparable to those of naproxen and ibuprofen.

Cherries and heart health

Tart cherries and cholesterol

Elevated LDL cholesterol levels are a risk factor for atherosclerosis and other cardiovascular diseases. The standard medical approach to help reduce LDL cholesterol levels to a safer range is to prescribe statins to reduce blood lipid levels. However, some patients encounter Statins are however not without side effects such as muscle pain to liver dysfunction.

A 2011 study reported a 26% reduction in cholesterol levels in mice fed tart cherry powder. A  reduction in early death of 65% was also reported, which was believed to be as a result of an improvement in cardiovascular health.

Another 2011 study in humans reported a reduction in of triglycerides levels of more than 17% on average after consuming 8-ounces of tart cherry juice daily for 4 weeks.[21]

A 2018 study reported a significant reduction in LDL cholesterol levels after participants drank Montmorency tart cherry juice made from concentrate. Study participants drinking 480ml of Montmorency tart cherry juice daily for 12 weeks experienced a reduction in LDL cholesterol levels as well as lower levels of total cholesterol.

How to Freeze Cherries

Benefits of cherries for skin

What is oxidative stress?

Oxidative stress when the body has an imbalance of antioxidants and free radicals. Free radicals are produced by the cells of the body during normal metabolic processes, and free radical neutralizing antioxidants are also produced by the cells. The body usually maintains a balance between free radicals and antioxidants.

Oxidative stress plays an important part in the aging process, especially in the skin. Aging results in the thinning of the epidermal (outer) as well as dermal (under) layers of the skin. This leads to fine wrinkles as a result of reduction of elastic fibers, collagen, and hyaluronic acid.

What are antioxidants?

Free radicals are unstable molecules which can cause damage in the body, and antioxidants neutralize free radicals by giving the free radical an electron. Antioxidants are produced naturally by the body and can also come from food such as fruit and veggies.

Several human studies have shown that sweet as well as tart cherries reduce oxidative stress. Melatonin, carotenoids, anthocyanins, polyphenols,  and vitamins C and E are all contributors to the antioxidant properties of cherries.

Cherries are an excellent source of anthocyanins, the flavonoid pigment that gives the cherry it’s color, and which has the greatest antioxidant capacity of any of the flavonoids. Tart cherries have more anthocyanins in comparison to sweet cherries. Scientific evidence has suggested that anthocyanins could possibly delay the appearance of signs of skin aging.

Health Benefits of Cherry Juice

Cherry juice and diabetes

There is some evidence to suggest that consumption of cherries could help in promoting healthy glucose regulation and reducing diabetes risk.

The enzymes dipeptidyl peptidase-4 and α glucosidase which are involved in the promotion of diabetes are inhibited by chlorogenic acid, one the main polyphenols of tart cherry juice.

Study results suggest that blood glucose could be reduced from anthocyanins by slowing the production of glucose from complex carbohydrates. The production of glucagon by pancreatic α cells could also be reduced, and hepatic glucose uptake and production of insulin by pancreatic β cells increased.

A 2008 study revealed a significant decrease in hemoglobin A1C (HbA1C) after diabetic women supplemented 40 mL of concentrated tart cherry juice day for 6 weeks. Fasting blood glucose was also decreased by 8%.

History of cherries

Cherries were named after the ancient Turkish town of Cerasus and go as far back to at least 300 B.C.

Cherries were among the first fruits the early settlers brought to America. The first cherry orchard was planted in northern Michigan in the 1600s. The 1st commercial tart cherry orchards in Michigan were planted in 1893.

The ultimate celebration of cherries is the National Cherry Festival, which is held each year in July in Traverse City, Michigan.

Cherry trees have played a part in American folklore since George Washington chopped down his father’s cherry tree, then couldn’t tell a lie and told his father what he’d done.

Sweet cherries are cultivated throughout North America and Europe. France, Spain, Italy, Switzerland, Germany and Russia are big producers in Europe. Sour cherries are cultivated in Eastern Europe, Germany, Russia, and the United States. Germany tops the world in cherry production, followed by the United States.

Remember We Are In This Together!
Health and Wellness Associates
EHS Telehealth
Article reviewed by Dr Patricia Carrothers, Regenerative and Preventative Medicine.

 

 

 

 

 

 

 

Uncategorized, Vitamins and Supplements

Be Cautious With Vitamins B6 and B12

Be Cautious With Vitamins B6 and B12

 

To look like Chris Hemsworth in two “Thor” films, his stunt double, Bobby Holland Hanton, reportedly ate 35 times a day, sticking with grilled chicken, turkey, spinach, nuts, and boiled eggs.

Even he says that’s over the top.

Are Vitamin B-12 Pills Good for Weight Loss?

But you don’t need to be a superhero to overdo your quest for a better body. Even postmenopausal women can end up over the top by taking excessive supplements of vitamins B6 and B12.

Vitamin B-12 is an essential nutrient for bone and nerve health. Although this vitamin might boost energy, increased B-12 intake does not cause weight loss.

An international team of researchers looked at data on more than 75,000 women from 1984 to 2014. Among the 2,304 who had hip fractures, the women whose intake of both vitamins B6 and B12 was the highest (35 mg per day of B6 and 20 mcg per day of B12) had an almost 50% higher risk of hip fracture.

Those doses are 20 times the 1.5 mg recommended daily allowance for B6, and more than eight times the 2.4 mcg RDA for B12.

How’d they get so much? Well, one popular multivitamin for older adults that we looked at delivers 250% of B6 and 833% of B12.

So if you take a daily multivitamin, aim for one with doses close to the RDAs, and enjoy foods that promote red blood cell and nerve health (B12) and metabolism of proteins, lipids, and carbs, as well as cognitive development and immune function (B6).

Foods sources of vitamin B12 include salmon (1 serving equals 80%/RDA), tuna, fortified cereals, low-fat yogurt, and low-fat milk.

Vitamin B6 food sources include chickpeas (1 serving equals 55% of the RDA), salmon, chicken breast, fortified cereals, and non-citrus fruits.

When you take a B6 or B12 vitamin, and it is not taken in combinations of what you need for YOU, then those B vitamins will engulf, or eat all the other B vitmains in your system.

 

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

3 Hormones That Interfere With Your Weight Loss

Health and WEllness Associates

EHS – Telehealth

 

3 Hormones That Interfere With Your Weight Loss

3hormones

 

Can you relate to any of the following?

  • I follow all the rules, but I still can’t lose the weight.
  • I’m just getting old and my metabolism is slow.
  • It’s genetic. There’s nothing I can do.
  • Maybe I need to accept that I’m fat, and give up my skinny clothes.
  • Nutrition strategies that work for others don’t seem to apply to me.
  • I lose five pounds, and then I regain seven!

I hear these comments frequently from my patients and online community, and most of them don’t know an important secret: the reason for weight loss resistance is that our hormones are out of whack. When it comes to women and weight, hormones can make losing weight very challenging (if not impossible!) when they are out of balance.

Here are the top three hormones that are the most likely culprits when it comes to your difficulty with weight loss, and how you can begin to reset them.

1. Estrogen

Estrogen is the female hormone that gives women breasts and hips, and it keeps joints lubricated. Men have it too, but at far lower levels. But both men and women are at risk of estrogen overload, which is having too much estrogen in the body.

Here’s one action you can take today to lower your estrogen levels and help you lose weight: Eat a pound of vegetables per day. The fiber from the vegetables will help excrete estrogen so it doesn’t keep circulating in your body like bad karma.

Aim for 35 to 45 grams of fiber per day for women, and 40 to 50 grams per day for men, but slowly increase your fiber intake in 5-gram increments each day to get to the goal without gas or bloating.

2. Insulin

One in two Americans have some degree of diabesity, which is diabetes plus obesity. When you’re overweight or skinny fat (normal weight but you have too much fat mass), insulin becomes imbalanced and your cells become numb to the hormone. As a result, you experience blood sugar highs and lows, and you store fat because your glucose regulator is broken.
There are many ways to reset your insulin, but a personal favorite is to drink filtered water with apple cider vinegar. A recent study found that consuming two tablespoons of apple cider vinegar before a high carb meal significantly reduces blood glucose levels in people with insulin resistance1. In fact, apple cider vinegar might work as well as prescription drugs at fixing your blood sugar regulation2.

3. Cortisol

You make cortisol in response to stress, but most of us run around stressed all the time. All those stress hormones wreak havoc over time, and make you store fat — especially in your belly. High cortisol is also linked to depression, food addiction, and sugar cravings. What’s the net result? You get fat.

To reset your cortisol, you need to hit the pause button on your caffeine intake. Slowly wean off caffeine over three days, and notice how your sleep and stress levels improve! There are many more targeted suggestions in my new book, but kick the caffeine first.

My mission is to help people who struggle with weight issues from hormone imbalance. Understanding that permanent weight loss occurs as a result of hormone balance has helped so many of my patients and online community finally get their weight under control and break through weight loss resistance.

When you follow the right program, guided by a trusted mentor and armed with the best knowledge, it’s possible to lose the weight that’s burdened you for so long — and keep it off forever.

Health and Wellness Associates

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

3 Foods to Throw Away If You Want to Lose Weight

Health and Wellness Associates

EHS Telehealth

 

3 Foods to Throw Away If You Want to Lose Weight

 

Diet experts often say that you should clean out your pantry, your cupboards, and your refrigerator when you start a new weight loss plan. I completely agree. It’s important to set up your kitchen for success if you’re really serious about slimming down. But often, dieters don’t have the time for a complete kitchen overhaul.

If you are short on time but committed to getting lean and fit, here’s the quick-start plan for kitchen clean-up.

Grab your trash can, open the refrigerator door and dump these three items to decrease your calorie intake and lose weight faster.

1) Salad Dressing

Salad sounds like the perfect diet food. Fill your lunch plate full of healthy veggies and you’ll lose weight, right? Wrong! In many cases, your salad is a diet disaster. And many times, the salad dressing is what adds the most fat and calories. In small amounts, salad dressing isn’t too bad. But when is the last time you measured the amount that you poured on your salad? The calories in salad dressing can ruin your energy balance for the day.  Even fat-free dressings have a downside. Often, these products are full of sugar and still very high in calories. A better option is to add spicy, flavorful ingredients like peppers or radishes to your greens and go dressing-free. Or dress your salad with lemon.

 

2) Flavored Coffee Creamer

If you can’t live without the sweet, milky taste of flavored creamer in your morning coffee, I feel your pain.

I used to be addicted to hazelnut creamer. But I got over it when I realized the health impact it had on my diet. If you read the nutrition facts label, the calorie and fat content of flavored creamer doesn’t look too bad. But when you read between the lines, the story isn’t so pretty. Flavored creamers are one of the most common foods we overeat.

If you multiply your actual portion size times the calorie count per serving, you might be surprised. Think the fat-free creamers are better? Nope. Non-dairy fat free creamers are one of the most common sources of hidden fat. A better option is to learn to make healthier flavored coffee drinks at home.

3) Juice

Again, juice sounds like it should be part of a healthy diet-friendly breakfast. In fact, some dieters make juice the entire meal. But the bottom line is that when you drink fruit juice you are drinking a glass full of sugar. Fresh juice does contain vitamins that are good for you, but why not just eat a whole piece of fruit?  You might be surprised to find that when you compare the calories in an orange to the calories in a glass of orange juice the fruit fares better. And whole food is more satisfying than sipping your calories through a straw.

The one thing that these foods have in common is that many dieters believe they are healthy because they contain a healthy ingredient or because they have a healthy looking label. We often overeat foods that carry that “health halo” and we end up consuming excess fat, calories and ingredients that aren’t good for us  Of course, dumping these foods is just the beginning of a full kitchen clean-up, but if you can trash these three things, you’ll be on your way to a healthier diet and a slimmer physique.

Health and Wellness Associates

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Dr Gemma Carney

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

How Does MCT OIL Help?

Health and Wellness Associates
EHS Telehealth Services

 

How Does MCT OIL Help?

oil

  1. Can Help with Weight Loss or Maintenance

Compared to other types of oils and fats, MCTs seem to have positive effects on fat burning and weight reduction. As part of a healthy diet, MCT oil can help increase satiety and even raise the metabolic rate at which the body functions. Does this mean eating large amounts of MCTs daily will make you drop pounds? Not quite. Not every study has shown that MCTs can produce weight loss necessarily, but some definitely have shown the positive effects of MCTs on metabolic function.

 

For example, a 2003 study published in the Journal of Obesity and Related Metabolic Disorders showed that after comparing long-term consumption of MCTs and LCTs on energy expenditure, body composition and fat oxidation in obese women, the MCTs had more significant effects. Substitution of MCTs for LCTs in a targeted energy balance diet proved to offer better prevention of long-term weight gain due to increases in energy expenditure and fat-burning. (2)

 

Another 2001 study published in the Journal of Nutrition compared body weight and body fat in groups of adults either consuming long-chain fats or medium-chain fats over a 12-week period. The energy, fat, protein and carbohydrate intakes did not differ significantly between the groups, only the types of fats they were receiving. After 12 weeks, the decrease in body weight and body fat was significantly greater in the MCT group than in the LCT group. The decrease in the area of subcutaneous fat in the MCT group was also significantly greater than that in the LCT group, which suggests that the MCT diet might be able to help reduce body weight and fat in individuals who need to lose weight. (3)

 

How do MCTs help with weight loss? Experimental studies demonstrate that dietary MCTs suppress fat deposition through enhanced thermogenesis and fat oxidation in both animals and humans. (4) In other words, it’s believed that they help the body produce ketones, which gives you the same benefits as the ketogenic diet without needing to cut carbs to drastically low levels. In fact, MCTs are sometimes called “the ultimate ketogenic fats” because of their heating effect in the body and ability to rapidly be used for energy, especially when someone is not eating a lot of carbohydrates, making them perfect for the keto diet to help the body reach ketosis — along with one of the best things to consume on the Paleo diet.

 

  1. Helps Protect Heart Health

A 2010 study published in the Journal of Neutraceuticals and Functional Foods reported that MCTs can help prevent the development of metabolic syndrome — a term given to a cluster of metabolic disorders, such as abdominal obesity, dyslipidemia, hypertension and impaired fasting glucose levels. MCTs seem to be able to help decrease cardiovascular disease and mortality risk in general due to helping lower odds of becoming obese. Most likely, they have this positive effect because they are anti-inflammatory, easy to digest, satiating and easily used for energy as described above. (5)

 

  1. Improves Energy Levels and Mood

Your brain is largely made up of fatty acids, so you need a steady supply from your diet to feel your best, think clearly, perform well at work and stay sharp well into older age. Medium-chain fats are believed to be one of the most easily digested, utilized and protective fatty acids that exists.

 

A 2004 study published in the Journal of Neurobiology of Aging found that the MCTs in coconut oil helped improved memory problems, including Alzheimer’s disease in older adults. (6) It only makes sense that a food that supplies fuel for your brain and also helps you absorb vitamins and minerals better will also make you feel more clearheaded, energetic and positive.

 

MCT oil helps not only feed your brain cells, but also improves your gut health — which is largely connected to cognitive functioning thanks to the “gut-brain connection.” In one animal study published in the Journal of Animal Feed and Sciences, when pigs were either fed a standard feed mixture (the control) or the same mixture supplemented with two grams each of caprylic or capric acid MCTs, the pigs receiving MCTs showed improvements in bacterial gut health, performance, growth and digestion of nutrients, including proteins and fiber. (7)

 

  1. Supports Digestion and Nutrient Absorption

Both MCT oil and coconut oil are beneficial for balancing bacteria in the gut microbiota, which in turn has positive effects on the digestive symptom, energy expenditure, and the ability to absorb vitamins and minerals from the foods you eat. Medium-chain fats can help kill a wide range of pathogenic viruses, strains and bacteria that cause digestive issues, including candida, constipation, diarrhea, food poisoning, stomachaches and so on. (8)

 

You also need to consume coconut and other healthy fats in order absorb fat-soluble nutrients found in various foods. These include nutrients like beta-carotene (a precursor of vitamin A found in plants like berries, squash and leafy greens), vitamin E, calcium, magnesium, phosphorus and lutein. When you consume a healthy diet filled with lots of different whole, plant foods but don’t get enough healthy fat sources at the same time, your body is basically not capable of utilizing these nutrients as well.

 

  1. Has Antibacterial, Antiviral and Antifungal Properties

MCTs are powerful, natural antibiotics that help balance bacteria in the gut. In the age of antibiotic resistance, it’s meaningful to have natural methods to kill some harmful types of bacteria. Here are some known to be killed by medium-chain fats: streptococcus (which causes strep throat, pneumonia and sinus infections), straphylococcus (which causes food poisoning and urinary tract infections), neisseria (which causes meningitis, gonorrhea and pelvic inflammatory diseases), and some other strains that cause stomach viruses, candida, ulcers and sexually transmitted diseases. (9)

 

In fact, there are at least a dozen pathogenic viruses that have been inactivated at least partially by lauric acid. Another great thing about MCTs is that they are capable of reducing “bad bacteria” without harming or removing “good bacteria.” That’s important, considering we need the good kind for intestinal health and digestive functioning.

 

According to some studies, medium-chain fats offer better protection from infections than longer-chain fatty acids do. A study published in the Journal of Nutritional Biochemistry found that fatty acids and monoglycerides with chain lengths varying from 8–12 carbons were found to be more strongly antiviral and antibacterial when added to milk and formula than long-chain monoglycerides. Medium-chain lipids added to milk (lipid-enhanced milk) and formula inactivated a number of pathogens, including respiratory syncytial virus (RSV), herpes simplex virus type 1 (HSV-1), haemophilus influenzae and streptococcus. (10)

 

  1. Can Withstand High-Heat Cooking

MCT oils are particularly good for cooking because they have a high “smoke point,” meaning they don’t oxidize from heat easily and can withstand high temperatures. This is crucial, because even certain “good fats” are not well-suited for cooking (like extra virgin olive oil or flaxseed oil, for example) and can become rancid oils somewhat easily. Both coconut oil and MCT oil can be used for the most part in baked goods, sautés, stir-fries and grilled foods without oxidizing.

We are all individuals, with a unique and sacred temple to take care of.  Not all products work on everybody the same way.  Please take it slowly, introduce it slowly into your body.

If you have any questions, please contact us, and we will help you through it.

 

Health and Wellness Associates

Archived

Dir P Carrothers

Dir Personalized Healthcare

Preventative and Restorative Medicine

312-972-9355

Healthwellnessassociates@gmail.com

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Lifestyle, Uncategorized

Restaurant Rules for Weight Loss

restaurant.jpg

Restaurant Rules for Weight Loss

Is eating out your diet downfall? Getting together with friends is fun, but a tempting menu can quickly derail your weight loss efforts.

Try these restaurant rules to stay on the calorie track.

First, choose a restaurant that offers healthier fare. Japanese, Thai and other Asian cuisines are usually vegetable-based with little saturated fat in the other ingredients. Greek and Spanish restaurants serve foods from the healthy Mediterranean diet, so you’ll likely be able to choose from fish, grilled lean meats and salads.

If your willpower fades the second you face a menu, decide what to order before you set foot in the restaurant. If its menu isn’t online, call ahead and ask for recommendations by phone. Remember that restaurants want to accommodate you.

If you’re trying a new cuisine and want to sample unique dishes, make it your goal to limit calories. Never go ravenous, or you’ll be tempted to fill up on bread. Try ordering two small appetizers instead of an appetizer and an entree, and split just one dessert with everyone at the table — all you need is a taste to appreciate it.

If eating out is a spur-of-the-moment decision with no time for pre-planning, choose dishes that emphasize lean meat and fresh vegetables and that are steamed, broiled, baked or lightly sauteed. Avoid anything that’s described as breaded, fried or smothered with gravy, butter, cream or cheese sauce — the calories and fat are too hard to control.

And if you do happen to overindulge, simply get back to all your good habits at the very next meal.

 

Health and Wellness Associates

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Dr. J Jaronson

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Health and Disease, Uncategorized

Artificial Sweeteners Trick the Brain

dietsoda

Artificial Sweeteners Trick the Brain

 

New research may help explain the reported link between the use of artificial sweeteners and diabetes, scientists say.

 

Researchers at Yale University School of Medicine say that in nature the intensity of sweetness reflects the amount of energy present. But in modern-day life, the body’s metabolism is fooled when a beverage is either too sweet or not sweet enough for the amount of calories it contains.

 

That means that a sweet-tasting, lower-calorie drink can trigger a greater metabolic response than a drink with higher calories, they said.

 

“A calorie is not a calorie,” explained senior author Dana Small, a professor of psychiatry.

 

“The assumption that more calories trigger greater metabolic and brain response is wrong. Calories are only half of the equation; sweet taste perception is the other half,” Small said in a university news release.

 

When a “mismatch” occurs, the brain’s reward circuits don’t register that calories have been consumed, the researchers said. Many processed foods have such mismatches, such as yogurt with low-calorie sweeteners.

 

“Our bodies evolved to efficiently use the energy sources available in nature,” Small said. “Our modern food environment is characterized by energy sources our bodies have never seen before.”

 

Small and her colleagues said the study may help explain the link between some artificial sweeteners and diabetes discovered in previous research. The topic remains controversial, however, and experts agree more research needs to be done.

 

 

 

Health and Wellness Associates

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Diets and Weight Loss, Uncategorized

Forget the Diet! Eat your Way Fit!

nutrienddensefoods

 

Eat Your Way Fit With Nutrient-Dense Foods

The Benefits of Nutrient Density Instead of Diet for Weight Management

 

Going on a diet can feel overwhelming and the results typically unsatisfying. Diets and diet trends are a billion-dollar market targeting consumers who want to lose fat and gain muscle. Many diets also lack nutrients, according to research.

 

Have you considered not dieting? Instead of continued caloric restriction leaving you hungry, tired, and frustrated, maybe a different approach would be better.

 

 

How about trying nutrient-dense foods as an alternative to reduce body fat? This is not a diet but simply a change in the kind of food you eat to achieve a healthy body. The idea is to eat cleaner, not less, as a lifestyle.

 

Eating nutrient-dense foods even allows you to eat more and still lose fat. This is often hard to grasp for long-term dieters used to severe calorie restriction for reducing fat. The difference is the quality of nutrient-dense foods vs the calories and how they function in our body.

 

What Are Nutrient Dense Foods?

Nutrient-dense foods contain macro and micronutrients important for our health. Macronutrients are carbohydrates, proteins, and fats providing calories (energy) to our body. Micronutrients are vitamins and minerals also coming from nutrient-rich foods. We require all nutrients in varying quantities for optimal fitness. Research indicates nutrient-rich foods help boost our metabolism and enable us to efficiently lose body fat.

 

Protein is the powerhouse macronutrient for muscle recovery. Select healthier options like chicken breast, turkey, fish, or albacore tuna over processed cold cuts or ham. Eating nutrient-dense protein means keeping it cleaner and leaner.

Carbohydrates are the primary energy source macronutrient for optimal health and fitness. Nutrient-dense carbs include a wide variety of vegetables, fruits, and whole grains. Avoid eating processed foods, white products and pastries if you want to lose fat and gain muscle.

 

Fats are the secondary energy source macronutrient for optimal body functioning. Keep your fats nutrient-rich by avoiding saturated fast foods, creamy salad dressings, and cheesy casseroles. Opt for extra-virgin olive oil, avocado, and natural peanut butter to boost your metabolism and lose body fat.

How Do They Reduce Body Fat?

Nutrient-dense foods are high in nutrients and low in calories allowing us to eat cleaner not less to reduce body fat. Superfoods or real foods are also common names for nutrient-dense foods. They’re easily digested and nutrients utilized for proper body functioning. Chronic studies indicate eating nutrient-dense foods as an effective and healthy way to lose weight.

 

Research shows optimal body fat levels are better achieved when we focus on food quality rather than calorie counting. This is more of a statement of how nutrient-dense foods are full of essential nutrients but lower in calorie. We can eat more for lesser calories and feel satisfied throughout the day.

 

In order to lose body fat, our body requires adequate amounts of vitamins, minerals, and other nutrients. Eating nutrient-dense foods stimulates our metabolism and creates a fat-burning machine. Our body functions better supplied with the energy required to burn fat and gain muscle.

 

 

 

 

Nutrient-dense foods help reduce body fat through several functions:

 

Provides the necessary antioxidants, vitamins, minerals, amino acids, and other essential nutrients for optimal body functioning.

Increases our metabolism and stimulates the body to effectively burn body fat.

Balanced nutrients maintain our energy level for improved workouts.

Proper nutrient amounts help regulate blood sugar favoring normal values instead of spiked glucose (sugar). Controlling our blood sugar is essential to reducing body fat.

Promotes satiety and curbs cravings.

Improves leptin hormone function in the body and better regulates fat stores.

The Research

Research is an important step to obtain evidence that supports or opposes scientific claims. Many diets are flooding the market with grandiose promises but without positive clinical findings to back it up. Unfortunately, many of us fail to take the time to research the facts before trying the next diet trend.

 

Chronic studies on nutrient-dense foods show positive feedback for fat loss. They’re high antioxidant values are indicated to reduce the risk of disease and hypertension. Research shows nutrient rich foods as an effective way to reduce body fat and improve overall health.

 

An article published in the Journal of the American College of Nutrition compares nutrient intake and links to obesity. A large study group was divided by body mass index (BMI) levels ranging from normal weight, overweight and obese. The research indicated those participants who were overweight or obese had low intakes of micronutrients and high nutrient deficiencies. The normal weight group consumed a regular menu of nutrient-dense foods.

 

Other research on using nutrient-dense foods to break the cycle of obesity appears in the National Institutes of Health. A workshop was conducted examining improved quality of life and health at every age eating nutrient-dense foods as preventative medicine. It was indicated using the nutrient density approach as a valuable nutritional education tool. It was explained eating nutrient dense foods could help resolve nutrient deficiencies and decrease the risk of being overfat or obese.

 

Another study published in the Journal of Alternative Therapies in Health and Medicine examined the effects of nutrient-dense foods on long-term weight loss. Research participants were seeking dietary counseling to lose weight. The trial included a high nutrient density meal plan with recipes for each volunteer. The patients were followed for a two-year period recording total weight, cholesterol levels, and blood pressure. Some participants dropped out but those 33 continuing after one year lost an average of 31 pounds. Nineteen patients returned for the two-year follow-up and each lost an average of 53 pounds. Significant decreases in cholesterol and improved blood pressure were also recorded.

 

The common thread with all research feedback is nutrient-dense foods have the “potential to provide sustainable, significant, long-term weight loss.” Additionally, nutrient rich foods are shown to improve cholesterol, blood pressure and reduce the risk of heart disease. Eating nutrient-dense foods as a lifestyle appears to greatly reduce body fat and improve our health in general.

 

Are Some Nutrient Dense Foods Better Than Others?

National nutrition guidelines recommend eating nutrient-dense foods to help reduce chronic disease and obesity. An article published in the Journal of Nutrition recommends a science-based nutrition profiling system assigning a nutrient value per food.

 

A study published in the Centers for Disease Control and Prevention (CDC) developed a classification scheme for powerhouse fruits and vegetables. Powerhouse foods are described as those helping reduce the risk of chronic disease. So, yes there will be foods higher in nutrient value than others.

 

Nutrient-dense foods with a value greater than 10 are considered powerhouse fruits and vegetables (PFV) according to the study. The following PFV value system is provided to improve our understanding and health benefits of nutrient-dense foods:

 

Powerhouse Fruits and Vegetables Value System

Food

Nutrient Density Score

 

Food      Nutrient Density Score

Watercress         100        Scallion 27.35

Chinese cabbage              91.99     Kohlrabi               25.92

Chard    89.27     Cauliflower         25.13

Beet green          87.08     Cabbage              24.51

Spinach 86.43     Carrot   22.60

Chicory 73.36     Tomato 20.37

Leaf lettuce         70.73     Lemon   18.72

Parsley  65.59     Iceberg lettuce  18.28

Romaine lettuce               63.48     Strawberry          17.59

Collard green     62.49     Radish   16.91

Turnip green      62.12     Winter squash    13.89

Mustard green   61.39     Orange  12.91

Endive   60.44     Lime      12.23

Chive     54.80     Grapefruit (pink/red)       11.64

Kale       49.07     Rutabaga             11.58

Dandelion green              46.34     Turnip    11.43

Red pepper         41.26     Blackberry           11.39

Arugula 37.65     Leek       10.69

Broccoli 34.89     Sweet potato     10.51

Pumpkin               33.82     Grapefruit (white)            10.47

Brussels sprout  32.23

nutrient density calculated as average percent daily value based on a 2,000 kcal/d diet, meeting criteria for 17 nutrients as provided by 100 kcal of food. Scores above 100 were capped at 100 meaning the food provides on average 100% DV of the qualifying nutrients per 100 kcal.

 

Another highly referenced nutrient density chart was developed by nutrition expert and board-certified physician Dr. Joel Fuhrman. He believes your health is directly related to the nutrient density of your diet. Fuhrman created the aggregate nutrient density index (ANDI). The ANDI ranks common foods “on the basis of how many nutrients they deliver to your body for each calorie consumed.”

 

Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI)

Sample Nutrient               Calorie Density Score      Sample Nutrient               Calorie Density Score

Kale                                 1000                                       Sunflower                                   64

Collard Greens                 1000                                      Kidney Beans                      64

Mustard Greens               1000                                     Green Peas                                                        63

Watercress                       1000                                           Cherries                                   55

Swiss Chard                      895                                         Pineapple                                     54

Bok Choy                           865                                          Apple                                                         53

Spinach                              707                                     Mango                                               53

Arugula                              604                                      Peanut Butter                                  51

Romaine                             510                                      Corn                                                   45

Brussels Sprouts               490                                      Pistachio Nuts                                  37

Carrots                              458                                       Oatmeal                                            36

Cabbage                          434                                         Shrimp                                                36

Broccoli                              340                                      Salmon                                               34

Cauliflower                        315                                      Eggs                                                    31

Bell Peppers        265        Milk, 1%              31

Asparagus           245        Walnuts               30

Mushrooms        238        Bananas               30

Tomato 186        Whole Wheat Bread       30

Strawberries       182        Almonds              28

Sweet Potato     181        Avocado              28

Zucchini               164        Brown Rice         28

Artichoke             145        White Potato     28

Blueberries          132        Plain Yogurt, Low Fat      28

Iceberg Lettuce 127        Cashews              27

Grapes  119        Chicken Breast   24

Pomegranates    119        Ground Beef, 85% lean   21

Cantaloupe         118        Feta Cheese        20

Onions  109        French Fries        12

Flax Seeds           103        White Pasta        11

Orange  98           Cheddar Cheese               11

Edamame            98           Apple Juice         11

Cucumber            87           Olive Oil               10

Tofu       82           White Bread       9

Sesame Seeds    74           Vanilla Ice Cream             9

Lentils   72           Corn Chips          7

Peaches               65           Cola       1

Bottom Line

Many diets lack nutrients only certain foods can provide. Eating nutrient-dense foods will allow you to skip the diet, eat more, and still lose fat.

 

Health and Wellness Associates

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Dir. Of Personalize Healthcare and Preventative Medicine

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Diets and Weight Loss, Uncategorized

Weight Loss Supplements are a Scam!

magicpill

 

Most weight loss supplements are a scam! Let us reveals the ones that actually work!

 

Since this is a long topic and I don’t want to bore you to tears, today let’s review everything out there claiming to help you boost your metabolism with natural metabolism boosters and I’ll tell you the real truth about where to spend and not spend your money. If you get sick of reading, just see the ingredient and read the “verdict”!

 

Many Claims Regarding Natural Metabolism Boosters That Are Not True!

 

Magic diet pill! Melt your fat away! We’ll show you how to decrease body fat and increase lean body mass with no muscle and fitness or dietary changing efforts !  Step right up and buy the scam! Unexplained weight gain will just melt away! DO NOT FALL FOR WHAT SOUNDS SCAMMY- it is, it is! Weight loss is the #1 supplement scam but now, due to this article on the real, effective natural metabolism boosters, you will not be scammed every again, OK?? Save this for shopping.

 

Messages like these on weight-loss products taunt consumers looking for a quick and easy way to shed pounds. But these products don’t live up to their claims.

Even worse, they can cause serious harm, say, federal regulators, who have found dozens of products being touted as dietary supplements but that actually contain hidden prescription drugs or compounds that have not been adequately studied in humans.

The FDA warns these products are not legal dietary supplements. They are actually very powerful drugs masquerading as “all-natural” or “herbal” supplements, and they carry significant risks to unsuspecting consumers. The FDA has found weight-loss products tainted with the prescription drug ingredient sibutramine.

This ingredient was in an FDA-approved drug called Meridia, which was removed from the market in October 2010 because it caused heart problems and strokes. FDA has also found other prescription drug ingredients that have been removed from the market or never approved at all.

Other weight-loss products marketed as supplements have been found to contain dangerous concoctions of hidden ingredients including seizure medications, blood pressure medications, and other drugs not approved in the U.S.

Many of these tainted products are imported and sold through the Internet, but some can also be found on store shelves. The FDA has made it a priority to seek out these dangerous products, stop them from being imported, and take legal action against firms that manufacture and distribute them.

Just because you see a supplement product on a store shelf does NOT mean it is safe or effective. Although the benefits of some dietary supplements have been documented, the claims of others may be unproven. If something sounds too good to be true, it usually is.

Note that famous T.V. doctors have been known to stretch the truth. Well, here is a real review from a real weight loss expert and former T.V. doctor-ME!  And I’ll tell you everything that’s out there and give you a thumbs up or down on whether or not it might be useful.

And/or dangerous. And I’ll tell you WHY. Note  that every single thing mentioned below is contraindicated (not recommended meaning don’t take it) if you are pregnant or nursing. I won’t keep repeating that. Also, it goes without saying that if you are trying to get pregnant, avoid “taking anything.”

6 Ingredients Which Claim to ‘Burn Fat’ – Considered Stimulants

 

  1. Caffeine

 

Description/Primary Functions

Natural stimulant and therefore a natural metabolism booster that’s found in coffee and caffeinated teas and can help burn fat by boosting basal metabolic rate, or BMR.

Several studies have found that a dose of caffeine increased subjects’ energy expenditures by 5 percent or more, helping their bodies burn calories and fat. Caffeine stimulates metabolism and mobilizes body fat for use as energy.

It can also enhance the effects of other fat-burning compounds like green tea and citrus Aurantium.

Note that caffeine in coffee, tea, colas, energy drinks are largely ineffective and it takes a higher of a dose of encapsulated caffeine to have a “good”effect equivalent of 2-3 cups of coffee.

Contraindications/Precautions

Caffeine is contraindicated in those hypersensitive to any component of a caffeine-containing product.

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

For this to amp up your metabolism you need more than one cup of coffee as noted above. BUT if you give up all other sources of coffee and it doesn’t give you palpitations then it’s OK. I’m not really crazy about it for weight loss as a single ingredient because it usually causes the jitters and not a lot of metabolic boosts unless combined with other ingredients but I’ll give it an “it’s OK”-just don’t expect miracles. At least in reasonable doses, it might jack up your blood pressure.

  1. Guarana

 

Description/Primary Functions

Guarana is a climbing plant in the maple family native to the Amazon basin and especially common in Brazil. Guarana is best known for its fruit, which is about the size of a coffee

bean. As a dietary supplement, guarana is an effective stimulant. Its seeds contain about twice the concentration of caffeine found in coffee beans.

 

There’s some evidence that guarana – when used along with other supplements – may promote weight loss. It’s uncertain if the guarana specifically was responsible. Because

caffeine is a stimulant that has been shown to improve mood and aid weight loss, guarana may very well also have these effects.

 

Contraindications/Precautions

Guarana is contraindicated in those hypersensitive to any component of a guarana-containing product. Guarana is not recommended for those with a seizure disorder, cardiovascular disease,

liver failure, or with kidney failure. It is advised to avoid products with excessive levels of caffeine, which can cause side effects, such as increased heart rate and blood pressure.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

Another one that will work but don’t combine it with caffeine or it WILL jack up your blood pressure. Another one I’m not crazy about but again, in reasonable doses, it’s OK. Can be combined with decaf green tea-DECAF! Then it gets the definitive two thumbs up!

  1. Citrus Aurantium/Synephrine/Bitter Orange

 

Description/Primary Functions

 

Also known as bitter orange, this substance contains several alkaloids that stimulate the body’s beta-3 receptors to boost metabolism and increase fat burning. It also promotes

the release of epinephrine and nor-epinephrine, which enhances mental energy and focus. After ephedra was taken off the market in 2004, bitter orange, a herb similar to

ephedra, has been marketed as a weight loss aid.

 

Proponents claim that bitter orange can stimulate the fat-burning process. Bitter orange may raise blood pressure, increase heart rate or cause abnormal heart rhythms. (This just means you need to get a pure product with  the correct dose-then unless you have a heart condition, you needn’t worry).

 

Contraindications/Precautions

 

Bitter orange is contraindicated in those hypersensitive to any component of a bitter orange-containing product.

It should not be taken by those with a cardiovascular condition (such as heart disease or high blood pressure or diabetes). Bitter orange should not be combined with caffeine or any natural substances containing caffeine (such as caffeinated green tea and high doses of yerba mate).

It should also be avoided by anyone taking medications (such as MAO inhibitors) or herbs/supplements that increase heart rate. Some people consider this to be like one of the best  energy supplements but it shouldn’t be used for energy, please.

It is a supplement and likely the most potent of all  the supplements to speed up metabolism so you WILL have a burst of energy but again, be careful you don’t “overuse this” OK? (I don’t want you needing help with adrenal fatigue after you have lost your weight!)

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

You just read that it increases two substances-epinephrine and nor-epinephrine and that this increases mental focus. Well, as with ephedra, which is not on the list because other than the black market, it isn’t sold this will also increase cortisol levels if you do not use “the right product” meaning a gentle, controlled dose such as what we have.

So this gets the most efficacy rating as a combo pharmaceutical grade product which contains other things, making what we carry and I cannot vouch for other things you buy, safe and effective. I’m going to give this thumbs up because I am hoping you won’t buy a “crazy concoction” of this somewhere else!

  1. Green Coffee Bean Extract

 

Description/Primary Functions

The beans found in the berries of coffee trees contain high levels of chlorogenic acid. Chlorogenic acid works in two ways. First, it reduces the absorption of blood sugar (glucose) by the intestine. Then it inhibits an enzyme in the liver so that less glucose is released into the bloodstream.

 

With less glucose available, the body burns more fat stored in adipose tissues as a source of energy rather than glucose. There is caffeine in all Green Coffee Extracts in varying amounts unless decaffeinated.

 

Contraindications/Precautions

 

Green coffee bean extract is contraindicated in those hypersensitive to any component of a green coffee bean extract containing product.

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

Appears that enough chlorogenic acid does cause some degree of fat burning. If you take this, don’t use other caffeine containing products OR use a decaf version.

  1. Raspberry Ketones

 

Description/Primary Functions

Research has shown that these aromatic compounds found in raspberries have potential fat-blasting effects. Raspberry ketones are said to increase the production of two hormones: norepinephrine, which raises body temperature, and adiponectin, which regulates metabolism.

In turn, this supposedly causes stored fat to get broken up more effectively, which makes it easier for your body to burn fat as fuel.

Contraindications/Precautions

Raspberry ketones are contraindicated in those hypersensitive to any component of a raspberry ketone containing product. Raspberry ketones may lower blood sugar levels, so, those taking drugs for diabetes should be monitored closely by their physician.

Raspberry ketones may also cause an increase in inflammation, heart palpitations and shakiness. Raspberry ketones may also interact with medicines, such as those that regulate heart rate and cholesterol, and hormones.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

Incredibly mixed results depends on the quality of the product so if you are going to try this do a LOT of reading. I am not too crazy about the part where it makes you shaky (that always implies epinephrine and hence cortisol which I just warned you about).

I REALLY don’t like the idea of you taking something which will INCREASE inflammation when I go crazy on this blog teaching you how to lower it. I am therefore going to give it a personal NOPE!

  1. CLA

 

Description/Primary Functions

 

Conjugated linoleic acid (CLA) is a fatty acid often marketed as a weight loss aid. It is found naturally in dairy products and in beef. Proponents claim that CLA can reduce fat while building muscle, as well as keep cholesterol in check. Reports suggest that CLA is a special conjugated omega-6 fatty acid that has been shown to possibly reduce body fat and preserve lean body mass. It’s also been shown to possibly speed up the body‘s fat metabolism and help metabolize existing fat deposits as well as increase the proportion of lean muscle to fat in the body.

 

Contraindications/Precautions

 

CLA is contraindicated in those hypersensitive to any component of a CLA containing product.

There are indications that CLA can worsen diabetes and therefore should be avoided. It may also increase the possibility of diabetes for those with metabolic syndrome.

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

Big NOPE! Does not work at all!

Other Non-Stimulants Which Claim to be Natural Metabolism Boosters

 

  1. L-Carnitine

 

Description/Primary Functions

 

Acetyl-l-Carnitine, derived from an amino acid, is found in nearly all cells of the body. A- L-Carnitine supplementation may improve the utilization of fat as an energy source.

 

Therefore, l-carnitine can be beneficial in the treatment of a variety of conditions associated with impaired fat utilization and energy production. It’s been shown to help maintain and help to gain energy, increase muscle mass, in conjunction with a weight training program.

 

Researchers and all Anti-aging doctors prefer to use acetyl-L-carnitine in research studies because it is better absorbed from the small intestine than L-carnitine. (Also note that L-carnitine MIGHT be related to colon cancer whereas acetyl-l-carnitine is not).

 

Contraindications/Precautions

 

L-Carnitine is contraindicated in those hypersensitive to any component of a carnitine-containing product. Rare side effects include muscle weakness in uremic (renal failure)

patients and seizures in those with seizure disorders.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

This is a great, healthy supplement! I use for bringing down glucose, triglycerides, increasing brain protection, Neural transmission speed, and overall brain health  but it doesn’t directly increase metabolism.The way it does help you lose weight is by helping increase muscle mass and therefore increase your metabolic rate.

So, as much as I LOVE this supplement for the brain and energy and more it would be misleading of me if I told you this was a natural metabolism booster like the other things I will give a true thumbs up to. No thumbs up or down here.

  1. Garcinia Cambogia/HCA

 

Description/Primary Functions

 

HCA is actually a salt derived from the rind of dried fruit, in particular, the Southeast Asian plants brindal berry and Garcinia cambogia. Research backs the effectiveness of HCA at reducing fat absorption, increasing fat metabolism, inhibiting appetite, and lowering LDL cholesterol.

 

It has also been suggested that HCA inhibits the citrate lyase enzyme which is known to be an important catalyst in the metabolic process of converting excess carbohydrates into fat. Once this process is inhibited by HCA, the body’s natural reaction is to increase carbohydrate oxidation which can result in sizeable weight loss.

 

Contraindications/Precautions

 

HCA is contraindicated in those hypersensitive to any component of an HCA-containing product. Garcinia/HCA is possibly safe for most people when used for 12 weeks or less. Long-term safety is unknown. It can cause nausea, digestive tract discomfort, and headache. Puts a hard strain on kidneys, so not suitable for diabetic, cardiac patients, High blood pressure medication, Lasix or hydrocholorthyrazine (hctz).

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

Sort of mixed. It truly depends on the amount of HCA % and even then it’s slightly mixed. It is my feeling that the GI side effects are from products which are not pharmaceutical grade and contain contaminants.

It doesn’t amp you up but remember long term safety is “unknown” so I’ll give this an OK, if you want to try it, try it for a SHORT period of time and give your body a break from it- recall you have a list of 10 ingredients so rotate them.

 

  1. Coleus Forskohlii

 

Description/Primary Functions

 

Forskolin is the active ingredient in forskohlii and is a chemical found in the roots of the plant Plectranthus barbatus (Coleus forskohlii). This plant has been used since ancient times to treat heart disorders such as high blood pressure and chest pain (angina), as well as respiratory disorders such as asthma.

 

For dieting, this ingredient works to increase cyclic AMP, which is purported to help the body mobilize body fat for use as energy. Patented for promoting lean body mass, the active ingredient is known as forskolin. Some clinical studies show this ingredient helps reduce body fat and increase lean muscle mass.

 

Contraindications/Precautions

 

Forskohlii is contraindicated in those hypersensitive to any component of a forskohlii containing product. Because of lack of long-term safety studies, pregnant women and nursing mothers should avoid forskohlii supplements. There is some concern that forskolin might interfere with treatment for diseases of the heart and blood vessels and could worsen them.

 

Forskolin might significantly lower blood pressure. Use forskolin with caution if you have a heart problem. Forskolin might increase bleeding during and after surgery. Stop using forskolin at least 2  weeks before a scheduled surgery. Medications for high blood pressure ,interact with forskolin. Medications that increase blood flow to the heart (Nitrates) interact with forskolin.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

Conflicting studies when used on its own but when combined with garcinia Cambogia it appears to work. Just be careful of the “health issues.”

  1. Chromium

 

Description/Primary Functions

 

Chromium is a metal. It is called an “essential trace element” because very small amounts of chromium are necessary for human health. Chromium is needed for normal sugar and fat metabolism. It improves the efficiency of insulin.

 

When chromium levels are low, insulin can’t perform well. This can set the stage for diabetes mellitus, obesity, and heart disease.

 

Contraindications/Precautions

 

Chromium is contraindicated in those hypersensitive to any component of a chromium containing product.

 

Those with a history of hypoglycemia should exercise caution in the use of chromium supplements, as well as those with liver and kidney disease. Insulin interacts with chromium and might decrease blood sugar.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

It does NOT speed up metabolism. I don’t want to trash this / same as the acetyl-l-carnitine because it is quite useful. Be careful of chromium picolinate as it is linked to possibly causing cancer.

However, chromium nicotinate should be classified as a great natural appetite suppressant and 600-800 mg 2x a day (don’t go higher) is quite effective.

So no thumbs will be up or down here either.

  1. Fucoxanthin

 

Fucoxanthin is a type of antioxidant carotenoid found naturally in edible brown seaweed such as wakame and hijiki which are used widely in Asian cuisine. Wakame is the seaweed used in miso soup which is a great healthy soup. Preliminary research in animals suggests it may target abdominal fat. Fucoxanthin also doesn’t appear to be a stimulant like ephedra, bitter orange or caffeine. Japanese researchers have found that fucoxanthin (isolated from wakame) promotes the loss of abdominal fat in obese mice and rats.

 

Although it’s not fully understood how fucoxanthin works, it appears to target a protein called UCP1 that increases the rate at which abdominal fat is burned. Abdominal fat, also called white adipose tissue, is the kind of fat that surrounds our organs and is linked to heart disease and diabetes.

 

Contraindications/Precautions

 

Fucoxanthin is contraindicated in those hypersensitive to any component of a fucoxnthin containing product. Seaweed is rich in iodine and excessive consumption may result in iodine poisoning. High levels of iodine can interfere with the function of the thyroid gland.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

As a single ingredient, there isn’t evidence that it works. However, it does indeed appear to enhance the “burn” of a well done bitter orange product such as our metabogen.

  1. Capsaicin

 

Description/Primary Functions

 

Capsaicin, a natural compound in chili peppers, is said to promote weight loss. Proponents claim that the compound can boost metabolism, and cause a shift in substrate oxidation from carbohydrate to fat oxidation.

 

A recent study has suggested that the ingestion of capsaicinoids can increase energy expenditure and fat oxidation through the activation of brown adipose tissue. It is also reported that capsaicin leads to a decrease in appetite as well as a decrease in food intake.

 

Another study found that capsaicin may help decrease ghrelin (a hormone involved in promoting hunger). It is considered to be one of the supplements to boost metabolism if ingested and one of the substances for muscle soreness relief if applied on the outside. It’s actually one of the decent natural fibromyalgia treatment modalities.

 

Contraindications/Precautions

 

Capsaicin is contraindicated in those hypersensitive to any component of a capsaicin-containing product. Although capsaicin is generally considered safe, it may cause some side-effects (such as stomach irritation and aggravation of ulcers and heartburn. In addition, capsaicin supplements may interact with certain medications (including aspirin and blood-thinning

drugs).

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

It does increase metabolic rate a bit and the ghrelin studies are intriguing.

I would be very careful about supplements and get it naturally instead of spicy foods so you don’t get a “capsule dump”.

Note that all spicy foods, even the wasabi you get eating sushi speeds up your metabolism to some extent. This gets an O.K. from me if you are careful about the source.

Plus, spicy foods all boost your immune system nicely! So this is good for your health!

  1. Green Tea Extract

 

Description/Primary Functions

 

Studies show that substances in green tea may offer several weight-loss-promoting effects, such as speeding up metabolism and suppressing appetite.

 

Green tea extract contains a catechin known as EGCG, which may slow carb absorption and increase fat burning by improving the function of insulin. When combined with caffeine, EGCG has shown to elevate metabolism beyond that of caffeine alone.

 

Contraindications/Precautions

 

Green tea is contraindicated in those hypersensitive to any component of a green tea containing product. While green tea is likely safe for most adults, drinking more than three  cups a day may lead to caffeine-related side effects. These side effects can include headaches, nervousness, sleep problems, and irregular heartbeat, especially in women.

 

The caffeine in green tea may also aggravate some health conditions, including anxiety, high blood pressure, and diabetes.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

WORKS! Would always use decaf supplements and make sure they are a pharmaceutical grade or else you don’t get enough active EGCG. A bonus is that studies show this helps short term memory loss.

This can be combined with any of the supplements mentioned above as approved natural metabolism boosters.

  1. Yerba Mate

 

Description/Primary Functions

 

Like green tea, this ingredient contains polyphenols and catechins, which may increase energy expenditure and aid in the loss of body at by stimulating the body to use fat for energy. Yerba mate is known as an adaptogenic herb in South America and Europe.

 

It contains polyphenols and catechins, which may increase energy expenditure and aid in the loss of body fat by stimulating the body to use fat for energy.

 

Contraindications/Precautions

 

Yerba mate is contraindicated in those hypersensitive to any component of a yerba mate containing product.

 

Some studies indicate that people who drink large amounts of yerba mate over prolonged periods may be at increased risk of some types of cancer, such as cancer of the mouth, esophagus, and lungs. Smoking in combination with yerba mate seems to greatly increase the cancer risk.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

Also works-similar to green tea extract. Note that calories burned are not that significant with this so my thumbs up here is with a warning to not use it if you are a smoker-stop now-and not long term.

But since it is about the same as green tea extract and that is healthy with no side effects, I’d prefer that you use THAT one, to be honest. Thumbs up with caveats.

  1. 7-Keto DHEA

 

Description/Primary Functions

 

7-keto-DHEA is a by-product of dehydroepiandrosterone (DHEA), a chemical that is formed in the body.

 

DHEA is a hormone produced by glands near the kidneys. But unlike DHEA, 7-keto-DHEA is not converted to steroid hormones such as androgen and estrogen. Taking 7-keto-DHEA by mouth or applying it to the skin does not increase the level of steroid hormones in the blood.

 

7-keto-DHEA speeds up the metabolism and heat production to promote weight loss. This is accomplished through the activation of three thermogenic enzymes.

 

In keeping with the biological definition of thermogenesis, the three enzymes activation drive energy-producing substrates in a direction of less efficient ATP production relative to heat production.

 

The enzymes also promote the utilization of fat stores for energy and heat production. This is the basis for 7-Keto’s ability to enhance thermogenesis and, through that mechanism, accelerate the utilization of fat stores.

 

Contraindications/Precautions

 

7-Keto DHEA is contraindicated in those hypersensitive to any component of 7-Keto containing product.

Women may also experience abnormal menses, insomnia, and hot flashes but this is generally with regular DHEA and not the keto version.

 

VERDICT for Safety and Efficacy as One of the Natural Metabolism Boosters Which Will Help You Lose Weight:

 

WORKS! Can be used with decaf green tea. And OK, you can also throw in the other combo products linked above and if you have questions just ASK me and I’ll give you the best combo for YOU. This one alone causes no health issues.

So, there you have it-your guide for metabolic boosters! Remember lifting weights gives you a 5-6 hour boost and anything aerobic gives you a 2-3 hour boost post workout. This and believe it or not, very cold water consumption will raise you up metabolically as much as the mild single-ingredient boosters.

 

Please share with family and loved ones.

Health and Wellness Associates

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