HOW TO EAT

The Following principles and recommendations should be the basis of a healthy diet: 1 ) Eat a variety of foods. Eating the same foods day after day may cause allergies to develop. Also, eating the same foods will cause “taste fatigue” and encourage overeating. Eating a variety of foods will promote a balance of nutrition. Each food provides specific amino acids, vitamins, minerals, and other nutrients, but no single food provides all of what you need. Rotate your food.
2) Reduce or eliminate wheat. Wheat, a relatively recent agricultural innovation, is eaten in enormous qualities in Western countries. This has led to wheat sensitivity. Particularly to gluten, a major protein component of wheat. Many people have resolved long-standing digestive problems by going off wheat. Gluten is a strong endorphin trigger. Meaning, once you begin eating foods containing gluten, you will keep eating them.
3) Eat your vegetables. Fresh. Organic vegetables contain loads of valuable nutrients and fiber, and are low on the glycemic index. Be careful not to over-cook. Overcooking destroys vitamins, phytochemicals, and other nutrients. Light steaming is the ideal way to cook.
4) Eat colorful food. By eating a variety of naturally colored vegetables, you obtain a broad spectrum of vital nutrients.
5) Drink freshly squeezed vegetable juice. This is just about the healthiest thing you can drink: putting fresh, organic, low-starch vegetables through a juicer. These drinks are high in vitamins, minerals, and phytochemicals.
6) Drink tea. Tea is low in acidity and caffeine (1/3-1/4 that of coffee). A study showed that drinking tea reduced the rates of heart attack by 44%. This applies to black and green tea, not herbal tea.
7) Go easy on alcohol. The body processes it like a carb: loads of high-glycemic calories. The rest of the dangers are well known.
8) Eat breakfast and eat frequently. Don’t skip breakfast. People who do consume 44% more calories during the day than those who eat breakfast. Five small meals are far superior than three big ones. Keeps blood sugar balanced, consume less overall calories.
9) Avoid unhealthy snacks. Typical snack foods are high in fats and sugar which trigger the appetite center, leading to cravings and continuous eating.
10) Plan ahead. Take healthy snacks with you during the day. Take your own sweeter with you (naturlose, stevia).
11 ) Take supplements. You can’t get all the vitamins and minerals you need by eating processed food made from soil depleted of its nutrients. Mega-doses are required.
12) Everything in moderation. Don’t get discouraged if you slip on your diet. Stand up, brush yourself off, and continue.
13) Be aware: sugar is everywhere. Look out for hidden forma of sugar: fructose, sucrose, glucose, maltose, matodextrin, honey, molasses, maple syrup, sucanat, amasake, and high fructose corn syrup.

YOU ARE NOT WHAT YOU EAT, YOU ARE WHAT YOU DIGEST

The many nutrients in your food can only help you if they are digested properly. The human digestive process breaks down foodstuffs into their constituent molecular parts for delivery to their ultimate destination: the cells. While the digestive process is efficient, decades of suboptimal digestion underlie many discomforts and the progression of long-term disease. One study revealed that 70% of American adults suffer from gastrointestinal symptoms resulting from maldigestion, malabsorption, or unhealthy bacteria in the digestive tract…. in addition to digestive illnesses.
While there are taste buds and olfactory sensors in the mouth and nose, after food leaves the mouth, the process is on autopilot. Adopting a healthy diet is the most important thing you can do to maintain and restore the delicate balance of your digestive processes. There are seven steps in the digestive process:
1 ) Digestion begins in the mouth, where chewing breaks down food into manageably small particles. Swallowing food before it’s been adequate broken down leads to inadequate digestion and absorption.
2) Food travels through the esophagus, where contractions send it to the stomach.
3) The gastric mucosal cells lining the stomach secrete gastric juice – mostly acidic -that dissolves food into nearly liquid form (chime). Gastric juices also contain digestive enzymes that begin to break down proteins into amino acids.
4) After about three hours in the stomach, the chime enters the small intestines. The small intestines has three regions: the duodenum, the jejunum, and the ileum.
Pancreatic enzymes break down proteins and fats. About 1/3 of all Americans lack adequate lactase, the enzyme needed to digest mil sugar. This causes lactose intolerance.
5) Most absorption takes place in the jejunum. Intestinal villas further the absorption process.
6) Remaining nutrients are digested by less-developed villa in the ileum.
7) Digestion is essentially complete by the time the chime passes from the small to the large intestine. The large intestine, also known as the colon or bowel, receives about a pint of chime a day from the ileum. The chime is moved by contractions similar to those in the small intestines. The main digestive process that occurs in the colon is the result of intestinal bacteria. The bacteria change the chime into a form that is suitable for elimination as feces.
The many nutrients in your food can only help you if they are digested properly. From eating to absorption, your food follows a long, intricate, and hazardous path. The human digestive process, which takes place throughout the alimentary canal—stretching from the mouth to the anus—acts like an elaborate inventory control system. It breaks down foodstuffs into their constituent molecular parts for delivery to their ultimate destination: your trillions of cells, where they are reassembled into the little machines and energy sources that animate your life.

THE SIX NEWEST FAT-BURNING INGREDIENTS

Since ephedra was taken off the market, people have been looking for a worthy fat-burning replacement. Well, here are the newest, cutting edge supplements.
1 ) Aspidosperma quebracho-bianco (AQB). This is a South American evergreen tree species. The bark contains several alkaloids that act as central-nervous system stimulators that can help you get lean. Dosage: 50-250 mgs. of AQB extract standardized for .3% alkaloids taken twice daily.
2) Sesamin. This is a lignan from sesame oil. The active ingredient turns on genes that increase fat oxidation and decrease fat storage. Dosage: 500-1000 mg. of sesamin 2-3 times a day with food.
3) Hops Extract. New research reports that isomerized hops extract can decrease body fat by inhibiting the absorption of fat by the intestines. Secondly, it activates genes involved in fat oxidation to ramp up fat burning. Thirdly, it decreases the activity of genes that control storage of body fat. Dosage: 200-400 mg. of hops extract 1-3 times a day.
4) Oleoylethanol-Amide (OEA). When you eat a meal, the production of OEA increases and woks to ramp up fat-burning and decrease fat storage. Users say it decreases hunger. When you take extra OEA, you essentially trick your body into thinking you’ve already eaten. OEA is a non-stimulating appetite suppressant and fat burner. Dosage: 25-50 mg of OEA twice a day with food.
5) Tetradecylthioacetci acid (TTA). TTA is a specialized fatty acid that regulates the burning and storage of dietary fats. TTA helps decrease LDL and total cholesterol levels and boosts insulin sensitivity. Dosage: 1000 mg. of TTA twice daily.
6) Inula Racemosa. This is an herb that grows in the Himalayas. Their roots contain lactones that give it medicinal properties. The most important of these is alantolactone, which enhances insulin sensitivity; meaning you secrete less insulin after eating and less of the meal is stored as dietary fat. Dosage: as per label on Hydroxycut Hardcore.

PROTEIN AND WEIGHT GAIN / LOSS

Fat is a relatively recent evolutionary innovation. Protein, on the other hand, is the very foundation of life. Everything we do – breathe, digest, move, think – is performed by structures built up from proteins. All protein is made from amino acids. Eight amino acids are considered “essential” because the body cannot synthesize them and must get them from food. It is not necessary to eat each essential amino acid at ever meal, although it is desirable to obtain them each day. Some of the specific benefits of amino acids are as follows:
1 ) Phenylalanine – a natural antidepressant
2) Tryptophan – a natural sedative.
3) Lysine – Combats viruses
4) Threonine – a calming agent
5) Methionine – involved in key metabolic pathways
6) Isoleucine. Leucine, and valine – enhance protein synthesis in the liver and assist in overall liver function.
7) Arginine – 6-9 grams will reduce atherosclerosis and improve blood vessel health.
8) Cysteine – supports the body’s antioxidant system
9) Tyrosine – an essential antidepressant founds in thyroid hormones
10) Histidine – has been used in the treatment of rheumatoid arthritis, allergic diseases, ulcers & anemia.
Recommendations on the protein diet:
1 ) Restrict carbs to no more than 35% of calories
2) Limit healthy fats to 20% of calories
3) Get at least 35% of calories from protein
4) Limit bad fats to 10% of calories
Get at least some of your protein from non-animal sources: vegetable protein, soy protein, egg substitute and white meat chicken, turkey and fish.

CHOLESTEROL AND YOUR WAISTLINE

Cholesterol is not a fat, but its metabolism is closely related to fat in the diet. It is made in the body from fats and sugars. Cholesterol is a hard, waxy substance that is essential for human health and life. It is the precursor to the male and female sex hormones, including estrogen, progesterone, and testosterone. It is a well known risk factor for atherosclerosis, the process of plaque formation in the arteries that can lead to heart attack or stroke.
Cholesterol is found in your food, but the primary source of cholesterol in the body is manufactured by your cells, especially in the liver. Excess cholesterol can only be removed from the body in the stool, where it is combined with bile acid. This process is facilitated by dietary fiber.
Excess calories contribute to the body manufacturing more cholesterol than is healthy. These come especially from high-glycemic-load carbohydrates and unhealthy fats, especially saturated fat, trans-fatty acids, and polyunsaturated fatty acids. Stress also contributes to excessive cholesterol levels because the body needs to make cholesterol to produce the stress hormone Cortisol.
In terms of dietary influences on cholesterol levels, the most important thing you can do is eat less saturated fat, trans-fatty acids, and polyunsaturated fatty acids. While it is true that the body manufactures much of the cholesterol regardless of diet, the body can only regulate cholesterol levels if dietary sources are low and the metabolic pathways are working correctly. Neither of these assumptions are true for many people today. The average person has about 150,000 milligrams of cholesterol, most of which is incorporated into cell membranes, with only about 7,000 milligrams circulating in the blood. The daily usage of this circulating cholesterol is about 1,000 milligrams. So, consuming several hundred milligrams per day of cholesterol can increase blood cholesterol levels, particularly if cholesterol-related pathways are impaired. We recommend dietary cholesterol consumption be kept under 1,400 milligrams per week.
The average American diet contains about 800 milligrams of cholesterol each day. Cholesterol is found only in animal products including shrimp and lobster, meats including beef, pork, and poultry, and butter. Keep saturated fat to less than 3% of total calories. For individuals consuming 2,400 calories a day, which comes to no more than 8 grams of saturated fat.

USING INSULIN IN YOUR BATTLE WITH THE WAISTLINE

Insulin is a hormone that when elevated, depending on the time of day and circumstances, can help increase muscle mass or lead to increased body fat. The key to maximizing insulin’s benefits is knowing the best time to increase its levels. After you work out, increasing insulin levels by consuming sugars will help drive protein, creatine, and other nutrients into your muscles, but increasing insulin levels at other times of the day will likely encourage the storage of body fat.
Another option for promoting the benefits of insulin release without the downside of increases fat storage is to utilize insulin mimickers, a category of supplements that help deliver nutrients to your muscles. Here are some of the very best:
1) Cinnulin. Cinnulin is a great supplement for driving creatine to your muscles and is often included with creatine. Cinnulin is a water-soluble cinnamon extract; it’s active component is hydroxychalcone. You should consume less sugar in the meals or snacks at which you take creatine products that include cinnulin; this reduces your likelihood of becoming insulin-resistant; a condition that can ultimately result in more body fat storage. Dose: 3-5 grams of creatine pre and post workout.
2) 4 – Hydroxyisoleucine. This amino acid has been found to increase the amount of insulin released by the pancreas. Research shows that taking 4 – Hydroxyisoleucine with dextrose following a workout helps to better replenish muscle-glycogen stores. This supplement is extracted from the herb fenugreek, so you may find it labeled as such on
3) supplement packaging. Dose: after workouts, take 60-100 grams of simple carbs with 300-600 mg. of 4 – Hydroxyisoleucine.
4) Alpha-lipoic acid. ALA can help improve creatine and glucose uptake by muscles when you consume it with simple carbs. ALA Is also included in some fat loss products because it reduces the amount of insulin your body releases when you consume carbs. Dose: 500 mg. of ALA with 3-5 grams of creatine and 50-100 mg. of carbs before and after workouts.
Don’t underestimate the benefits of muting insulin responses, especially if you have the type of body that is prone to storing excess calories as body fat. Insulin mimicking supplements will not only provide you with muscle building benefits of insulin, but also allow you to consume fewer calories from carbs, further reducing your storage of fat.

CARBOHYDRATES AND OUR DIET

The immediate source of energy for our cells that circulates in the blood is the simple sugar glucose. This fuel can be quickly produced from dietary carbohydrates and proteins or by the breakdown of glycogen stores. The principal energy storage in the body is in the form of fat, which is a long-term reserve made available to cells at a much slower rate.
Carbohydrates are vital to the primary energy cycle in the biological world. In a process called photosynthesis, plants combine carbon from the carbon dioxide in the air, water from the air and ground, and energy form the sun to produce stored carbohydrate energy as well as the waste product oxygen.
Carbohydrates have a powerful effect on the body. The proportion of your diet that is carbohydrate and, more important, the type of carbohydrate you consume, have vital effects on your health. Of the three sources of calories – carbohydrates, fats, and protein – carbohydrates are the only one not necessary for survival. Without certain essential fats and the right protein building blocks, you could not live. You don’t need carbohydrates to build the structure of your cells; you could get all the energy you need from fat and protein. The key to a well-balanced diet includes some carbohydrates, it does not revolve around carbohydrates.

FIVE CRIMINAL FOODS

Additives that were supposed to make foods healthier, lower in calories and fat, or last longer, are really criminals with masks on, robbing up of our health. Here are the worst offenders:
1 ) High-fructose corn svrup. Found in almost every processed food but most notoriously in soda, sweetened cereal, yogurt, cookies, and ketchup. Secret hideouts: foods that aren’t sweet, such as breads, crackers, chips, spreads, and dressings. According to researchers, 20% of our carbohydrates and 10% of out total calories come from corn syrup alone. HFCS can increase fat gain because it’s more readily converted to fat in the body and doesn’t trigger the normal cues that tell us to stop eating. What makes it especially bad is that it’s added sugar by another name, which means it’s disguised. The ingredient list of many products included sugar multiple times, but each time by a different name: sugar, com syrup, high fructose corn syrup, molasses, black strap molasses, honey, cane sugar, maltodextrin, etc. They are all Justas bad as table sugar. Instead of fruit juice, eat whole fruits. Instead of white bread, choose natural whole grains. And opt for olive oil and vinegar instead of bottled salad dressing.
2) Trans-fats. Found in cookies, crackers, cake mix, frosting, and commercially fried food such as doughnuts, French fries, and onion rings. Hidden in low-fat foods such as dried soup, stick margarine, nondairy creamers, and fried fish and shrimp. Trans fat is often referred to by nutrition experts a “Franenkfat” because it’s something out of a chemistry experiment gone badly. Trans fat has desirable commercial properties – long shelf life, high melting point – but very harmful health effects. It increases inflammation, damages blood vessels and raises cholesterol. Trans fats may interfere with muscle growth and increase muscle breakdown. Trans fats cause you to store fat and increase inflammation. A new study linked trans fats not only to heart disease but also to certain cancers. Look for “partially hydrogenated oil’ on ingredient list.
3) Artificial sweeteners (acesulfame-K and aspartame. Found in almost anything that’s sweet and says, “sugar free,” like diet sodas, gum, and candy. These additives lull us into thinking that artificial sweeteners are okay. Recent studies suggest that unbundling sweet taste from calories can interfere with bodily systems used to gauge caloric intake: in other words, animals that drink artificially sweetened beverages get fat. Intense artificial sweeteners propagate a sweet tooth that damages the overall dietary pattern a number of ways. Avoid soda altogether. Drink seltzer, water, mineral water, and seltzer with fruit essence and teas.
4) Artificial colorings (Blue 1, Red 3, Yellow 6). They’re in about every colored candy you can imagine. Also in sodas, cherry juice, fruit cocktail, and some baked goods. Some evidence shows that Blue 1 may be a mild carcinogen, Red 3 may be linked to thyroid tumors, and Yellow 6 can cause allergic reactions. In a recent study, children had “significantly greater increases in hyperactive behavior” when given an active drink containing these food additives.
5) Parabéns. Found in toothpaste, soap, hair care products, deodorants, and lotions. Also in marinated fish products, salad dressings, and processed vegetables. This group of chemicals (used as preservatives) has a similar effect to estrogen in the body, which can lead to higher fat and lower muscle mass. In a study where researchers examined tumor tissue from 20 women with breast cancer, traces of parabéns were found in 18 of the samples. Look for ingredients that end in “parabéns”: methylparaben, proplyparaben, ethylparaben, butylparaben, etc.

THE LATEST SCIENCE ON APPETITE SUPPRESSANTS

It used to be that you had to go It alone, with sheer willpower, in order to lose weight and keep it off. Well, now science is on your side. And with a partner like that, you’ve got a winning team. Here are the three latest, most successful supplements to hit the market in years.
1 ) Hoodia. This extract from Hoodia Gordon», a South African cactus, has been used for centuries by the San Bushman to blunt hunger while on long hunting excursions. Today you can avoid chewing on the raw plant and pop it in pill form. Studies have shown that this supplement can curb hunger so well that it reduces food intake by up to 60%. Hoodia tricks the brain into thinking your stomach s full. Take 300-400 mg. of Hoodia 1-2 times per day on an empty stomach.
2) Simmondsin. This jojoba extract works by stimulating the production of cholecystokinin (CCK), a hormone produced by the stomach that increases satiety. In lab rats, it’s so effective that some actually starved themselves to death. One study using human subjects discovered that jojoba seed meal reduced bodyweight by about 20 pounds in one month. 100-500 mg. 30-60 minutes before meals.
3) Glucomaanan. This water-soluble fiber from the root of the konjac plant works on the simple fact that if your stomach is already full, you’ll eat less food. When glucomaanan is combined with water, it expands to about 50% its normal size – causing you to feel full and eat less. Another benefit is that it slows digestion. This makes you feel fuller longer and steadies your blood glucose levels, lessening the chances for fat storage. Take 1-2 grams an hour before meals.

INFLAMMATION: THE IMPLICATION WITH WEIGHT GAIN

INFLAMMATION: THE IMPLICATION WITH WEIGHT GAIN

The connection between inflammation and diet is clear. Low-grade inflammation disrupts weight-control mechanism. When people gain weight, the extra fatty tissues produces leptin, a hormone that suppresses appetite and speeds metabolism. In theory, this should cause people to lose the extra weight. Instead, inflammation in fat tissue and blood vessels stimulates the production of anti-inflammatory chemicals. Theses chemicals disable leptin’s ability to suppress appetite and speed metabolism. This is called leptin resistance.
To combat leptin resistance, I have developed a fat-resistance diet based on cutting edge research done at major universities and teaching hospitals. Eating the proper foods can eliminate chronic inflammation and reprogram the body’s weight-loss mechanism. Only real foods provide key anti-inflammatory nutrients. Artificial sweeteners and fat substitutes do not have such nutrients.
1 ) Eat fish 3 times a week. The omega-3 fatty acids in fish have powerful anti-inflammatory properties. Fish rich in omega-3s are: anchovies, conch, herring,
mackerel, sablefish, salmon, sardines, sturgeon, and tuna. Also, flaxseed, walnuts, beans.
2) Balance essential fatty acids. The optimal ratio of omega-6 to omega-3 fatty acids is 1:1. The ratio in the average American diet is 20:1. An excess of omega-6 fats in tissue leads cells to produce excessive levels of pro-inflammatory chemicals called prostanoids. Foods high in omega-6s: red meat, chicken, milk, eggs, and most vegetable oils.
3) Cut back on saturated fat – found primarily in beef, pork, lamb, dairy products, and poultry skin – to no more than 10% of total calories … Unless free ranging, grass feed, organic meat. These meats conform to the 10% fat rule. Do not eat any trans fat – any foods made with hydrogenated or partially hydrogenated vegetable oil.
4) Get 25 grams of fiber a day. A diet high in fiber helps control appetite and reduce inflammation. People who consume the most fiber have lower levels of C-reactive protein (CRP), which indicates the presence of inflammatory chemicals in the body.
5) Eat colorful fruits and vegetables. Aim for 9 servings a day. Deeper colors and intense flavors indicate foods high in flavonoids and carotenoids, chemical compounds that have anti-inflammatory effects. Anthocyanins, among the most potent anti-inflammatory agents are found in blueberries, cherries, or pomegranates.
6) Choose alliums and crucifers. Crucifers include broccoli, cauliflower, cabbage and kale. Alliums include onions, and garlic.