The Top 24 Anti-Inflammatory Foods

Researchers at the University of South Carolina, including James Hebert, ScD, and Philip Cavicchia, PhD, scored foods and food components thought to positively or negatively affect levels of inflammation, based on a review of peer-reviewed studies relating to diet and inflammation that were published between 1950 and 2007. Since then, new research is bringing the index closer to “prime time”–ready to be used in epidemiological and clinical studies.

While each plan has its own twist, all are based on the general concept that constant or out-of-control inflammation in the body leads to ill health, and that eating to avoid constant inflammation promotes better health and can ward off disease, says Russell Greenfield, MD, a clinical assistant professor of medicine at the University of North Carolina at Chapel Hill. (more…)

Adding pepper gives a big nutritional boost to any meal

peppercorns photo

Be sure to add some type of pepper to almost all your meals.  It is an easy way to boost metabolism and increase vitamin C and antioxidant content. There are many types of pepper. The word pepper can refer to many different plants, and among them many varieties of species, colors and ripeness.  There are at least six types of pepper plants,

three peppercorns (black pepper, long pepper, and Sichuan pepper) and three nightshades (chili pepper, bell pepper and Hungarian pepper or Paprika).  This article will cover the basics of these six types of peppers, each available as dried spices, and many available as fresh.

*Black (Tellicherry) PeppercornPiper nigrum L. (Piperaceae) (more…)

6 Hidden Health Benefits of Melatonin

While your body is asleep, it’s raging an internal war. Melatonin, which we often refer to as the “sleep hormone”, serves as a useful ally.

The multi-faceted nature of melatonin is for the most part unknown. Currently, there is research suggesting it may protect, and even treat, certain diseases.

Below we’ve described some of the lesser-known benefits of this widely used supplement.

Melatonin is a Powerful Antioxidant

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Eating these fatty foods can make you thinner

http://alignlife.com/wp-content/uploads/2015/03/coconut.jpgIf you have been avoiding fatty foods because you think eating fat makes you get fat, it’s time to look at three fatty foods that can actually help you lose weight. In addition, each gives a powerful boost to the brain, which is 60 percent fat and needs constant replenishment to work well. Not surprisingly, each of these foods is naturally occurring and has been either very minimally processed or not processed at all.

Coconut oil – is nature’s richest source of medium-chain fatty acids that lead to weight loss. Most plant based fats are made up of long chain  fatty acids, which are typically stored in the body as fat. On the other hand, medium chain triglycerides are transported directly to the liver, to promote thermogenesis  (the production of heat), which increases body metabolism and spurs weight loss. (more…)

Just 30 Minutes of Daily Sleep Debt Raises Weight and Diabetes Risk

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Losing as little as 30 minutes of sleep per day on weekdays can have long-term consequences for body weight and metabolism, a new study finds. The results will be presented Thursday, March 5, at ENDO 2015, the annual meeting of the Endocrine Society in San Diego. “While previous studies have shown that short sleep duration is associated with obesity and diabetes, we found that as little as 30 minutes a day sleep debt can have significant effects on obesity and insulin resistance at follow up,” said lead study author Professor Shahrad Taheri, MBBS, PhD, professor of medicine at Weill Cornell Medical College in Qatar, in Doha. “This reinforces earlier observations that sleep loss is additive and can have metabolic consequences.” (more…)

Top 12 Most Healthy Benefits of Lentils (#11 Really Surprised Us!)

Lentils may be individually small, but they pack one heck of a nutritious punch. They’re full of essential minerals and nutrients like potassium, iron, folate, zinc, and calcium – all of which are important for your body’s well being. And they provide one of the richest sources of dietary fiber on earth. If you haven’t already made lentils a part of your weekly diet plan, here are twelve reasons why you should seriously consider doing so.

The Top 12 Health Benefits of Lentils

1. High in dietary fiber. Here’s a fun lentils nutrition fact: just one cup provides you with 63% of your recommended daily allowance of dietary fiber. They contain both soluble and insoluble fiber — both of which are important for your overall health.

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L-Glutamine Changes Gut Bacteria Leading To Weight Loss

L-Glutamine is the most common amino acid found in your muscles and it plays a key role in protein metabolism, and the ability to secrete human growth hormone, which helps metabolize body fat and support new muscle growth. Researchers have now found that a daily L-glutamine dose of 30 grams per day was associated with a significant reduction in the ratio of specific biomarkers for obesity.

L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle. Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%. v

The 30g dose studied was associated with a significant reduction in the ratio of Firmicutes to Bacteroidetes in obese and overweight people.

“The finding that L-glutamine promotes changes in the gut microbiota composition provides support for the importance of some nutrients in modulating the intestinal bacterial profile,” wrote the researchers in Nutrition . “These changes resembled the weight loss programs established in the literature.”

Gut health and obesity

The study adds to emerging body of science supporting the effects of gut microflora on metabolic factors and obesity. The connection between gut microbiota and energy homeostasis and inflammation and its role in the pathogenesis of obesity-related disorders are increasingly recognized.

Animals models of obesity connect an altered microbiota composition to the development of obesity, insulin resistance, and diabetes in the host through several mechanisms: increased energy harvest from the diet, altered fatty acid metabolism and composition in adipose tissue and liver.

Along with the increasing worldwide incidence of obesity-associated disorders, research has recently unraveled important pathways reciprocally connecting metabolism with the immune system of which L-glutamine plays a role. Although not a substitute for diet and exercise, manipulation of the gut microbiome through supplementation represents a novel approach to treating obesity.

A 2005 study by Jeffrey Gordon and his group at Washington University in St. Louis indicated that obese mice had lower levels of Bacteroidetes and higher levels of Firmicutes, compared with lean mice.

One year later and Dr Gordon’s reported similar findings in humans: The microbial populations in the gut are different between obese and lean people, and that when the obese people lost weight their microflora reverted back to that observed in a lean person, suggesting that obesity may have a microbial component (Nature, Vol. 444, pp. 1022-1023, 1027-1031).

Diet has recently been shown to strongly and rapidly influence the composition of the gut microbiota, raising the question of whether the diet independent of the obese phenotype is responsible for the changes in gut microbe composition.

A more recent paper from the same group in Science Translational Medicine (Vol. 3, 106ra106) reported that ingestion of probiotic bacteria produced a change in many metabolic pathways, particularly those related to carbohydrate metabolism.

The new study, albeit small scale and of limited duration, suggested that the amino acid L-glutamine may also have weight management potential by changing the bacterial composition in the gut.

The Brazilian researchers did not observe any changes in body weight during their 14 day study, but noted that a longer intervention period “may result in metabolic changes”.

Study details

The researchers recruited 33 overweight and obese adults, aged between 23 and 59 and randomly assigned them receive supplements of L-glutamine or L-alanine for two weeks.

Results showed that the L-glutamine group exhibited statistically significant differences in the Firmicutes and Actinobacteria phyla compared with the ALA group.

A reduction of 0.3 was observed in the ratio of Firmicutes to Bacteroidetes ratio in the L-glutamine group, they added (from 0.85 to 0.57), while L-alanince was associated with an increased from 0.91 to 1.12.

“Thus, these findings suggest that oral supplementation of L-glutamine have similar effects on gut microbiota as weight loss,” said the researchers. “We would like to highlight that although the age range of the volunteers was large (23-59 y) and aging may have an effect on intestinal microbiota, the results obtained in this study were statistically significant.”

Commenting on a potential mechanism, they noted that L-Glutamine supplementation may reduce pro-inflammatory cytokines. “Some bacteria genera are associated with gut inflammation,” they wrote. “For example, increased levels of Veillonella are associated with higher levels of gut inflammation and the development of colitis and Crohn’s disease. In our study, the number of bacteria from the Veillonella genus reduced after L-glutamine supplementation, suggesting that L-glutamine may have an anti-inflammatory effect, at least in part, due to the decrease of this genus.

“In addition, increased abundance of the Prevotella genus has been described as a shield against inflammation and non-infectious diseases of the colon. After L-glutamine supplementation, but not after alanine, we observed an increase in Prevotella, suggesting that L-glutamine may have a protective effect on the gut via modulation of bacteria.”

Source:
nutritionjrnl.com
diabetesjournals.org
nature.com

Mae Chan holds degrees in both physiology and nutritional sciences. She is also blogger and and technology enthusiast with a passion for disseminating information about health.

http://preventdisease.com/news/15/020215_L-Glutamine-Changes-Gut-Bacteria-Leading-To-Weight-Loss.shtml

 

Why Eating Late is Harming Your Health

why eating late is harming your health

Could those late night snacks be adding to your waistline and causing harm to your heart? A new study suggests that its better to eat during the daylight hours.

Nighttime snackers take note: eating late is harming your health, or so suggests a recent study out of San Diego State University.

While the study looked at fruit flies, and not humans, the findings do provide compelling reasons to investigate further whether there is a causal link between late night eating and heart health, amongst other health measures. I have been saying for some time, it is not just WHAT you eat, but WHEN you eat too.

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Study Compares American Diabetes Association Low-fat Diet to High-fat Ketogenic Diet for Helping Diabetes: Ketogenic Diet Wins

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Health Impact News Editor

A study published in April 2014 compared two diets with overweight diabetic people.

One group ate the standard recommended diet by the American Diabetes Association, which was a low-fat, high carbohydrate, restricted calorie diet, as per the USDA dietary guidelines for a “healthy” diet. This group was assigned a “registered dietician with several years of diabetes education experience.” The group was encouraged to eat a diet that was 45-50% carbohydrates, while restricting calories and fats. As per the study: “the diet includes high-fiber foods (such as vegetables, fruits, whole grains, and legumes), low-fat dairy products, fresh fish, and foods low in saturated fat.”

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Nutrient Spotlight—Green Tea

 

It originated more than 4,000 years ago and was a pivotal part of Chinese and Japanese culture. Scholars wrote about it. Emperors savored it. Zen monks obsessed over it.

For millennia, it was an indispensable ingredient in traditional medicines and alternative remedies. And today you can buy it in coffee shop chains, in grocery stores and in outdoor markets. You can even get it in supplement form.

In fact, it is the second most consumed beverage on the planet, after water. And with its mild flavor and soul-warming scent, it’s not hard to see why this beverage is so popular.

We are, of course, talking about green tea.

What is Green Tea?

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