Health Benefits of Coconut Oil

What Is Coconut Oil?

Coconut oil is an edible oil that has been extracted from the flesh of mature fruits of the coconut palm or the Cocos nucifera.

Coconut oil has been used for thousands of years by cultures living in the tropics. People of these cultures traditionally demonstrated incredible levels of good health and fitness, particularly if they followed their traditional diet that was normally rich in tropical fruits and coconut oil. Their health often deteriorated when they started adding unhealthy Western foods to their diet.

Understanding Fats

There is a widely spread misconception about fat. The idea that fat, especially the saturated fat, was bad for you originated in the 1960s-70s. There was a faulty research that pointed out that fat was the main culprit in the heart disease. This idea gave birth to low-fat diet and a marketing craze of low-fat, no-fat "food" products. In 1977 low-fat diet was recommended to the American society by the Dietary Guidelines for Americans Committee. This recommendation caused more harm than good. There was not only no decrease in heart disease, Americans were getting sicker and fatter than ever before. Only recently, after evaluation of the empirical data "powers-to-be" came to realization that we need fat in our diet and that saturated fat is not necessarily evil.

We need fats in our diet! Fats helps us absorb the fat soluble vitamins A, D, E and K. Fats are necessary for the proper neurological function and other processes within the body. They provide insulation to our body and the internal organs and are stored as a valuable energy reserve. So, instead of vilifying fat, we should eat the right fats.

Fats are composed of carbon, hydrogen and oxygen. (Some phospholipids may also contain nitrogen and phosphorus atoms.) The number of hydrogen molecules is what determines saturation of fats. When each carbon atom has its maximum number of hydrogen atoms attached to it, we call that fat a saturated fat. In other words, a saturated fat is a fat that is filled to its capacity with hydrogen atoms. Saturated fats are usually of animal origin - like lard, tallow and butter. They are solid and rather unstable at room temperature.

Plant-derived fats are unsaturated fats. They are either monounsaturated - like the oleic fatty acid in olive oil; or polyunsaturated - like linoleic fatty acid found in corn, soybean, peanut, cottonseed or safflower oil.

Although plant-derived, coconut oil belongs to the group of saturated fats, it is a source of medium- and short-chain fatty acids. It does not oxidize when exposed to oxygen, it liquefies in room temperature and it has a high burning point.

Natural coconut oil consists of more than 90% saturated fat, but it also contains some unsaturated fat that includes mono- and polyunsaturated fatty acids:

• Most saturated fatty acids in coconut oil are medium chain triglycerides: lauric acid, capric acid, myristic acid and palmitic acid.
• Linoleic acid (a polyunsaturated fatty acid)
• Oleic acid (a monounsaturated fatty acid)
• Plyphenols such as phenolic acid which is responsible for the aroma and taste of the coconut oil.

Coconut oil also contains vitamins E and K, choline and iron. 

The biochemistry of fats is rather complicated, but not very difficult to understand. If you are interested in biochemistry and want to learn more about fats, please click here.

Health Benefits of Coconut Oil

The most recent research confirms what was known for ages: Coconut oil is good for you! The many health benefits include:

• Mental health and cognition - Research shows that medium chain triglycerides (MCTs) found in coconut oil can significantly improve cognitive function in humans and animals. Studies demonstrated that both, people and aging dogs consuming MCTs performed better on cognitive tests that those who did not. Moreover, MCTs produce ketones which are used by the body as an insulin-independent energy source. The most recent research suggests that Alzheimer's patients may not be unable to properly utilize insulin in their brains. The brain needs insulin in order to use glucose, but when brain cells lack glucose, they die. This may lead to brain damage and neurological diseases such as Alzheimer's. Since ketones deliver energy necessary to support healthy function and structure of brain cells they may play important role in treatment and prevention of Alzheimer's disease. More research needs to be conducted, but there is hope for those who suffer from this incurable disease.
• Digestion - Coconut oil may help improve digestion and digestive disorders. The medium chain fatty acids (MCFAs) in coconut oil are easier to digest that the long chain fatty acids in other oils. This means that the digestion of coconut oil puts less strain on liver and pancreas since the digestion of MCFAs does not require bile or pancreatic enzymes. Coconut oil can help alleviate symptoms of Crohn's disease, pancreatitis, ulcerative colitis and stomach ulcers. It speeds digestion and can prevent constipation. Coconut oil also has the unique ability to kill or expel parasites of the digestive tract including worms such as tapeworms and protozoa such as girardia. Coconut oil also helps keep H. pylori bacteria in check.
• Weight loss - Coconut oil can help you lose weight. It works on many levels: it helps improve digestion and heal the digestive tract, prevent constipation, increase metabolic rate, prevent food cravings, and improve the thyroid function. 
• Heart health - For many researchers coconut oil is quite puzzling as far as heart health is concerned. Coconut oil contains both, heart-friendly myristic fatty acid and the lauric fatty acid that is generally considered to be detrimental to cardiovascular health. However, the combination of these fatty acids in coconut oil tends to improve the cholesterol profile since it increases the HDL (good cholesterol) thus improving the HDL/LDL (good versus bad cholesterol) ratio in blood. The HDL/LDL ratio is regarded as an accurate indicator of the heart disease.
• Immune system - Anti-microbial properties of coconut oil have been well known for centuries to people living in tropical cultures. Research confirms that coconut oil has the ability to improve immune function. Among others, coconut oil contains lauric acid which is converted by the body to monolaurin. Monolaurin is a natural component in breast milk. research shows that monolaurin has the capacity to kill yeast, viruses and gram positive bacteria such as Streptococcus, Staphylococcus or Listeria.
• Candida - Capric acid, caprilic acid, caproic acid, lauric acid and myristic acid - fatty acids present in coconut oil are very useful in healing and preventing candida. They are well known for their antimicrobial, antiviral and anti-fungal properties. Regular use of coconut oil helps not only heal systemic candidiasis, but also to prevent recurrent infection.
• Dental care - Coconut oil is often used to prevent tooth decay. Applied topically, coconut oil heals swollen and inflamed gums. Many people use coconut oil instead of toothpaste, others perform a simple daily ritual known as oil pulling wherein a spoonful of coconut oil is swished between the teeth for 15 minutes or so. Coconut oil with its anti-microbial properties acts as a unique mouth cleanser. It not only removes bacteria and plaque, it brightens the teeth, heals oral infections and prevents bad breath.
• Vision - A study conducted by Vallikannan Baskaran, from the Central Food Technological Research Institute in India, demonstrated that consumption of coconut oil promotes the bio-availability of lutein which is necessary for maintaining eye health in aging adults. 
• Skin health - Coconut oil helps to heal skin infections, allergic dermatitis, eczema, psoriasis, sunburn and wounds. Its antibacterial properties make it a perfect ointment for infected wounds. It stops infections of the wound and the putrefaction of adjacent skin tissues.
• Skincare - Coconut oil is a wonderful moisturizer and emollient. It may help to reduce wrinkles and rejuvenate the skin. Since the virgin coconut oil is free from any additives, it is a perfect solution for delicate or sensitive skin.
• Haircare - Coconut oil is a wonderful conditioner for hair and scalp. Traditionally it has been used to ensure a healthy hair growth and to prevent scalp infections and dandruff. 

Buying Coconut Oil

Buying coconut oil might not be as easy as it seems. The recent coconut oil "craze" brought tons of coconut oil on the market. There is not a single supermarket or a health food store that would not carry coconut oil today. But like with everything, not all products are created equal and there is a difference not only in price, but also in the quality. Remember to always buy certified organic, cold pressed, hexane-free product.

By Dominique Allmon


*This information is for educational purposes only. It is not meant to diagnose, treat, cure or prevent any disease.


Health Benefits of Coconut Oil by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

Food Intolerance and Obesity

The Empty Plate by Irving Penn, 1947

How hidden food allergies affect your weight

There are so many people out there struggling unsuccessfully with their weight. They try to exercise, try to eat healthy meals, go on diet and seem to be gaining weight in spite of their efforts. Something paradoxical is happening in their bodies and no one seems to understand where their problems stem from. They are unaware of the fact that intolerance to some foods they are consuming on a daily basis could actually be the cause of all the discomfort and obesity they are experiencing. A series of elaborate blood tests identifies the foods that should be avoided. 

There are two main types of food allergy:

• immediate-onset or Type 1 food allergy (IgE)
• delayed-onset or Type 3 food allergy (IgG)

Type 1 food allergy occurs when the body shows an adverse, immediate, often severe reaction to a food that was ingested. The response to allergens is auto-immune and can even be life-threatening. The body produces a specific type IgE antibodies to certain foods that it cannot tolerate. These antibodies attach themselves to the so called mast cells of the immune system. They are designed to recognize an allergen and to bind to it as soon as it enters the system. When allergenic food is consumed, antibodies that are on the surface of the mast cells recognize it and bind themselves immediately to it causing the release of histamine and other allergy-related body chemicals. It may take up to two hours for the body to react.

Type 3 food allergy, on the other hand, occurs when the body produces IgG antibodies in reaction to an allergenic food. The IgG antibodies attach themselves directly to the undigested food particles as they are entering the blood stream. Together with the allergen they form allergen-antibody immune complexes and circulate throughout the body. The immune reaction depends on the amount of produced IgGs. Immune system mobilizes phagocytes to ward off the reaction, but this process takes time and the symptoms may only appear a few days later. It is difficult to determine which foods are causing discomfort because the reaction is neither severe nor immediate. The reaction to food may take up to four days for symptoms to manifest. They can be vague and do not present an immediate threat to life. They can, however, cause a great discomfort and many unpleasant conditions, including systemic inflammation and obesity, and are often misdiagnosed or even dismissed by the medical professionals. 

Some medical studies have shown that there is a connection between inflammation caused by food intolerance and obesity. We may become inflamed and gain weight. An unhealthy, monotonous diet consisting of processed foods, too much sugar and fat and not enough fiber, as well as the use or abuse of alcohol, antibiotics, synthetic hormones, acid-blockers and other medication, may deplete or destroy the intestinal flora and cause inflammation. The lining of the digestive tract becomes abnormally permeable or leaky. Undigested food particles enter the blood stream. This causes overall immune reaction leading to systemic inflammation in the body and gradually, to obesity, by increasing the insulin resistance. With time a person may be reacting to as many as twenty to thirty different foods without knowing it. The symptoms may vary, but most common are the constant bloating, digestive disorders, water retention, weight gain, migraines, skin rushes, and congested nasal passages. And while the immediate allergy involves mostly foods that are rarely eaten, the delayed-onset allergy is reaction to foods we consume daily, even if they are considered healthy. Food craving may be a sign of a hidden allergy. The IgG allergy cannot be self-diagnosed. The allergens can only be determined by a blood test. 

If you are overweight or chronically ill, but your doctor was unable to determine the cause, the chance is that you may have the delayed-onset allergies to some foods you are consuming on daily basis. The simple advice to exercise and eat more fruit and vegetable may not be enough for you to lose the excess weight, as it is possible that you may be allergic to such innocuous foods as lettuce or cucumbers and will be gaining even more weight while consuming the otherwise healthy salad. 

IgG ELISA is one of the most popular and reliable blood tests to determine the Type 3 allergies. Depending on the lab, the blood sample of a patient may be tested simultaneously against 100 or more different foods. If the blood sample contains a particularly high number of IgG antibodies against a particular food protein, a person is allergic to this food and should avoid it until the body has healed itself and the immune system has been restored. 

After the testing and diagnosis, nutritional rotation plan will be devised and suggested to the patient. Foods to which a person shows the strongest allergic reaction will be eliminated from the patient's diet. All other foods will be consumed with a changing or rotating "schedule" so that one particular food in not consumed for at least four consecutive days. This seem to be complicated at first, but it becomes a routine after only a week. It allows a person to consciously create his or her own menu and to observe the changes in the body. It may also be necessary to restore the intestinal flora and and heal the leaky gut. The allergen-antibody immune complexes may disappear after a relatively short time when the rotation plan is followed rigorously and without exception. As the immune system calms down and the inflammatory processes in the body subside, a person may notice dramatic changes in body weight and improvement of the overall health and well being. The foods to which one was allergic once, may be reintroduced carefully and gradually to the diet plan. It is important to remember, however, that our menus should be as variegated as possible. There is no limit to your creativity and imagination.

By Dominique Allmon

*This information is for educational purposes only and is not meant to diagnose, treat or cure a disease.

Food Intolerance and Obesity by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.

Lose Weight with Wild African Mango

Obesity is a major risk factor for many diseases including cardiovascular disease, certain types of cancer, and Type 2 diabetes. For many people weight loss has become a necessity. Losing weight, however, proves very difficult at times.

As we age, our metabolism often slows down and it is more difficult to lose weight now than it was when we were in our twenties or thirties. It is important to understand these physiological changes and to adjust our nutrition accordingly. Some people, however, may became either glucose or leptin resistant and need more than a simple adjustment of their nutrition.

There are many products on the market making spectacular claims about weight loss. Some of them have excellent results, while others bring disappointment and may even cause damage to health. Information about weight loss products and dieting is confusing at times and may discourage those who want to lose weight from taking any action at all, especially if they have tried to lose weight before and did not succeed.

A serious research is being conducted all around the world since obesity is becoming an acute problem in many countries. Plants that have been used for weight loss in many traditional cultures are now investigated in controlled laboratory settings. The results are very promising and give hope to countless people struggling with health challenges related to the excess weight they are carrying around.

One such plant is the wild African mango (Irvingia gabonensis) also known as the bush mango or ogbono. Research shows that Irvingia extract  can help overweight individuals shed their unwanted pounds. In addition, this extract can help lower the levels of bad cholesterol.

The bush mango is native to West Africa and grows mostly in Southern Nigeria and Cameroon. The tree produces small fruits that look like mangoes, hence the name. The flesh of these fruits is sweet and juicy, but the natives also utilize their seeds. Just like other nuts and seeds, African mango seeds are high in fat. The oil can be extracted and is used for cooking and in soap making, but more often, the nuts are dried, crashed or ground to a fine flour that is used in local cuisine to thicken soups and stews or to bake a cake called "dika bread". The flour is high in carbohydrates, calcium, iron, proteins, and fiber.

Studies show that the wild mango extract can produce considerable weight loss by inhibiting calorie absorption and storage. The extract exerts potent anti-diabetic effect. It normalizes blood sugar and increases the activity of enzymes involved in cellular energy metabolism. Further, the extract also lowers the levels of "bad" cholesterol, at the same time increasing the levels of beneficial cholesterol in the body. Wild mango extract is also capable of inhibiting the enzyme amylase which is responsible for breaking up the starches into sugar. In this way irvingia extract is useful for dieters who wish to restrict their total carbohydrate exposure. In addition to blocking amylase, the extract acts directly on fat cells in the body. It helps reduce the lipid formation and storage.

What is Leptin?

Leptin is a fat-burning and appetite-suppressing hormone. It modulates appetite by sending signals to our brains when we have consumed enough calories. It also enhances the body's ability to utilize fat deposits as energy source.

As we age our cells may become leptin resistant and this hormone loses its ability to regulate body weight. The more overweight we are, the more leptin circulates in the body in attempt to inform the brain that there are enough fat cells in the body and that our food intake is adequate. But because these fat cells are constantly infused with leptin, they lose their sensitivity to this hormone. We develop leptin resistance, or the inability to respond to the satiety signals, and as a consequence are unable to lose belly fat or to maintain optimal weight. This condition is paired with insulin resistance and we develop so called metabolic syndrome.

Seed extract of the wild African mango shows a great promise in correcting leptin resistance. It enhances the breakdown of fat in fat cells and signals the brain to turn on the satiety message. The extract also shows the ability to increase insulin sensitivity and to inhibit amylase - a digestive enzyme responsible for carbohydrate digestion. People who participated in 10-week studies not only lost some weight, but also showed improved blood levels of total cholesterol, fasting blood glucose, and the C-reactive protein.

Dosage

The suggested daily dose of wild African mango seed extract is 150mg taken twice a day approximately 30 minutes before meals. It is best to take the extract before breakfast and before lunch.

The extract is fairly safe and it is often mixed with such nutrients zinc, chromium, caffeine, and green tea extract. The extract will not work for overweight people who consume more calories than they can actually utilize. One cannot irresponsibly overeat and expect to lose weight with pills and potions. No pill can substitute healthy diet and exercise. And no pill can take away our responsibility for the choices we make. But like no other product on the market, wild African mango regulates many aspects of healthy weight loss and helps you maintain high levels of energy during the day.

By Dominique Teng

*This information is for educational purpose only. It is not meant to diagnose, treat or cure a disease.

Lose Weight with Wild African Mango by Dominique Teng is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.

Image by Alex Craig 

Five Reasons to Balance Body pH

Eating a balanced pH diet has a plethora of great effects on the human body - more than just the five mentioned here. But there are five reasons to eat a balanced pH diet that outshine all the rest, including increases in energy, immune system effectiveness, and overall health and longevity.

Higher Energy Levels

Your body is like a machine, and that machine can function in one of two ways: either it can struggle to operate at peak capacity because of poor maintenance and a lack of fluids, or it can fire on all cylinders, full of potential energy and productivity. The body needs a balanced diet to perform all of its functions properly. When you eat a balanced pH diet, combined with low amounts of unhealthy foods, your body has the perfect alkaline composition to perform all of its functions and has to dedicate less energy to compensating for low alkaline levels. This allows it to dedicate more energy to daily tasks, like exercise and the day’s work.

Improved Immune System

When your body stops dedicating energy to rectifying alkaline levels that should be achieved through diet, it can focus more on boosting white blood cell count and more effectively combating everything from the common cold to more nefarious viruses like the flu. Additionally, it will ensure that if you do get sick, the experience will be far more brief and less miserable.

Lower Risk of Chronic Disease

By properly nourishing your body with a healthy alkaline level as well as a balanced pH diet and healthy foods, the risk of chronic diseases declines. This is because your body is able to fend off such things as diabetes, the causes of cancer, and heart disease instead of manufacturing basic bodily fluids and acids.

Weight Control

Because a balanced pH diet is inherently a healthy diet, adhering to the rules of a healthy alkaline level helps a person maintain a healthy weight. When the body is given all the nutrients it needs from diet, rather than having to compensate for a lack of them, it is able to more fully focus on metabolizing food, burning calories, and maintaining a healthy weight. In addition, a healthy body is able to metabolize foods as energy much easier, rather than storing them as fat. This keeps fat amounts low, body weight healthy, and energy high.

Reduced Risk of Cysts

Study after study has shown that highly-acidic diets result in increased calcification of bodily tissues, thus resulting in unhealthy and potentially-fatal cysts and growths throughout the body. A diet with balanced alkaline levels keeps the risk of these occurrences low by slowing the calcification process and helping the body to excrete and eliminate tissues which may already have been calcified.

Conclusion

A balanced pH diets inherently keeps alkaline levels in balance. And that means a number of healthy effects on the body. Most importantly, the reduced risk of terminal diseases like diabetes and heart disease, combined with a lower risk in tissue growth and cysts, means that a balanced pH diet contributes to increased longevity and a greater enjoyment of life in general.

Article courtesy of Acid Alkaline Website

 

*Information in this article is for educational purposes only. It is not meant to diagnose, treat or cure a disease. 

Green Tea and Weight Loss

Most people understand that in order to lose weight they have to consume fewer calories than they are able to burn off during the day. But unless they exercise daily, it can take a long while to slim down. This is why most people who wish to lose weight are looking for a magic potion or at least a helping hand to speed up the process.

One weight loss aid with overall health benefits is the traditional green tea. Research has demonstrated that green tea has a positive effect on our insulin. It not only helps regulate the insulin levels in our body, but also helps lower bad cholesterol and triglycerides. green tea also has the ability to our metabolism. It makes us burn fat more quickly. Green tea also affect the hunger center in our brains. It switches off the receptors that gives us the urge to eat.

Unlike many other weight loss aids, green tea is a very healthy drink. It contains very potent antioxidants that help keep our bodies healthy and disease free by fighting harmful free radicals. A diet that is rich in antioxidants has been linked to reduced risk of cancer and heart diseases. So green tea will not only help you shed the pounds, but it will help you improve your overall health and protect you from degenerative disease.

So how does green tea work for weight loss? Studies have shown that there are three main fundamental elements in green tea that exert dramatic effects on weight.

Caffeine

Studies demonstrated that caffeine may help dieters to lose weight. However, there is no evidence that mega-doses of caffeine will accelerate weight loss. Green tea contains a much smaller amounts of caffeine than coffee or black tea. Moreover, caffeine in green tea does not appear to have the same detrimental effects as artificially caffeinated products. Green tea does not cause heart palpitations or tremors. It does however help speed up the metabolism. Studies have shown that people on a low calorie diet who include small amounts of caffeine in their diet on a daily basis will lose more weight than those who do not consume any caffeine. Caffeine in green tea, coffee and black tea is more beneficial than synthetically isolated caffeine in caffeinated drinks or caffeine pills.

Catechins

Catechins are polyphenols which display powerful antioxidant activity. They are found not only in green tea, but also in coffee, cocoa, garlic, various fruits, potatoes, and some varieties of nuts. Among the several types of catechins that exist, epigallocatechin gallate (EGCg) is the most powerful antioxidant, and green tea contains much more EGCg than any other kind of tea, such as black tea, or woolong tea. That's why green tea has received so much attention. Green tea is considered to be a much better source of catechins than black tea because the fermentation process causes some changes the chemical composition of these compounds. Green tea on the other hand, is not fermented and contains catechins in their natural state. Catechins are very beneficial to dieters because they are believed to help suppress lipid (fat) absorption from food. This also helps reduce cholesterol but also helps to combat the build up of body fat.

Theanine

Theanine is the main amino acid found in green tea. Theanine has a natural ability to alter mood and a sense of calm and balance in the body, it helps to release dopamine, the chemical produced by the brain that provides a sense of tranquility in the body. It also minimizes the side effects that caffeine can have on the body, which is why the caffeine found in green tea does not seem to have a great effect. While theanine in itself is not a weight loss aid, it may stop people from stress related overeating. It calms the nerves and induces a relaxed mood.

So if you need to lose weight, try green tea! In a cup or in a capsule.

*Information in this article is for educational purposes only. It is not meant to diagnose, treat or cure a disease.

To Your Health!

Many people promise themselves to lose weight when the New Year comes, especially after they managed to gain some during the Holiday Season. 

The beginning of a New Year seems to be a perfect time to make some important changes in one's life and weight loss is an issue that is becoming acute for more and more people.

As we age, our metabolism slows dawn considerably and it becomes more difficult to lose weight now than it was when we were younger. In order to lose weight we must understand these physiological changes and adjust our nutrition accordingly. We may have to supplement with digestive enzymes to help our system digest the foods we eat. We may have to add herbs and spices that will enhance our digestion and increase metabolism. And we definitely need to exercise more and eat less than we used to if we want to keep the weight off and stay fit.

There are many reasons why people are overweight:

• unhealthy diet that consists of white flour, too much fat, sugar, artificial coloring and preservatives
• overeating 
• emotional overeating
• extreme stress
• lack of physical activity
• genetic predisposition to obesity
• pre-diabetic state or the diabetic disease itself
• underactive thyroid gland
• intestinal parasites and candida
• food intolerance

Going on a strict diet may be necessary in some cases. Diet pills and drinks are perfect to jump start an effective loss of excess weight, but I do not advocate any long term food deprivation or meal replacements. Initially, you may be able to loose some weight with diet pills and drinks, but more often than not, you will gain it back as soon as you revert to your regular diet.

In order to achieve any durable improvement you need to change your lifestyle and the way you perceive yourself. Any drastic change is ineffective because sooner or later you will sabotage it. The changes you implement must be gradual and should not add stress to your life. 

Remember that you eat to nourish yourself and choose your food accordingly. Your food must deliver energy, proteins, vitamins, minerals, essential fatty acids, enzymes, and other vital nutrients that will help your body function properly and stay healthy. Add fruit and vegetable to your diet and eat them raw as often as you can. Eat smaller portions and choose fish and poultry over red meat, olive oil over butter, stevia over sugar, and so on.

Additionally you will need to supplement with high quality vitamin and mineral supplement, L-Glutamine and Omega-3 essential fatty acids.

Healthy, balanced nutrition and sufficient physical activity are essential if you want to reduce your weight and improve the overall health. But if you feel that, despite all these  lifestyle changes, you are not loosing any weight, you may suffer from an underactive thyroid or from intestinal parasites, including candida. You may also have undetected intolerance to some foods. Very often hidden allergies are responsible for the unexplained weight gain. Weight loss is almost impossible unless the allergens are removed from the daily diet.

It is important to find out the reason for weight gain and a difficulty in losing it. Unless you do, you will struggle from one diet to another without much success but rather a serious damage to your health.

You may have to consult your health care provider before you set out on an exercise or a diet plan.

Two very important aspects of a successful weight loss program are your determination and motivation to lose weight. If you failed before, you may want to find a health coach and a support group. You could join an exercise group or a healthy-cooking class to get all the support you need. Sharing your success and experience with like-minded people will help you stay on track well beyond January 8th.

Whatever you decide, make the 2012 the healthiest year in your life!

In radiant health - Dominique Allmon

Dominique Allmon©2012

*Information in this article is for educational purposes only. It is not meant to diagnose, treat or cure a disease.

Health Benefits of Chili Peppers

Chili pepper also called chile pepper or chilli pepper (from Nahuatl term "chilli" ) is the fruit of a plant from the genus Capsicum, in the nightshade family, Solanaceae. Chili peppers originally grew in America, but spread around the world after the discovery of the continent by Christopher Columbus. 

The fiery fruit found its way into many ethnic cuisines. Its medicinal qualities were quickly discovered and applied for variety of ailments. Modern science confirms most of the popular uses.

The main active compound that gives chili peppers their intensity when ingested or applied topically is capsaicin (8-methyl-N-vanillyl-6-nonenamide). Several other related chemicals, collectively called capsaicinoids, work in synergy to the same effect.

Chili contains vitamin A, C, B6, and folate. When ripe and red, it contains significant amounts of beta carotene. The hot fruit is also an important source of phosphorus, iron, sodium,  magnesium and silica. They are also rich in lycopene, lutein, and zeaxantin - compounds that help fight free radicals in the body.

Regular intake of chili peppers delays oxidation of serum lipids, and lowers and improves insulin and glucose profiles following a meal, both of which contribute to a reduced risk of cardiovascular disease. 

Australian researchers also demonstrated that the amount of insulin required to lower blood sugar after a meal is reduced if the meal contained chili pepper. When chili was consumed on regular basis, the insulin requirements dropped even more.

The benefits of chili may even increase with a higher body mass index - an obesity indicator. In obesse individuals, chili not only significantly reduces the amount of insulin required to lower blood sugar levels after a meal, but it also results in a lower ratio of C-peptide to insulin, an indication that the rate at which the liver is clearing insulin has increased. 

The levels of C-peptide in the blood also indicate how much insulin is being produced by the pancreas. The pancreas produces proinsulin, which splits into insulin and C-peptide when it is secreted into the bloodstream. Each molecule of proinsulin breaks into one molecule of C-peptide and one molecule of insulin. Lower levels of C-peptide indicate that less insulin has been secreted into the bloodstream. Since chili positively affects this ration, regular consumption of chili may help prevent adult diabetes.

Capsaicin improves the ratio of bad versus good cholesterol in blood and stimulates the liver enzyme responsible for the fat metabolism.

Scientists found out that chili stimulates blood circulation and is a great anticoagulant. Both, capsaicin and dihydrocapsaicin reduce platelet aggregation and the activity of blood clotting proteins in blood samples. Regular consumption of hot peppers may help reduce the risk of thrombosis and prevent stroke.

A team of scientists found out that capsaicin has the potential to induce apoptosis (programmed cell death) in the cells of the prostate cancer. The cancer cells alter their genetic information to avoid the genetically programmed apoptosis. Capsaicin demonstrated the ability to interfere with this maneuver and slow the proliferation of the cancer cells and the development of prostate tumors.

Hot peppers can provide some relief for cold and sinus problems because capsaicin has as expectorant effect. It increases lung function and facilitates the elimination of mucus.   

There is a strong scientific evidence that capsaiconoids in chili boost metabolic rate. This brings hope to many who wish to lose weight. Chili stimulates receptors in the bowel when a spicy meal is eaten and increases thermogenesis. Increased heat means increased energy expenditure and thus the boost to the metabolic rate. It must be said, however, that excessive consumption of hot chili peppers may irritate stomach in sensitive individuals. A safer option for weight loss is available on the market in form of a non-irritant capsaicin pill.

Capsaicin has been used externally with great success to control pain. Such conditions as painful joints, arthritic inflammation, muscle pain, athletic injuries, and frostbite improved considerably with topical application of capsaicin containing ointments. Scientists in Scandinavia found out that capsaicin increases the DNA synthesis and triggers production of pain suppressing collagenase and prostaglandin.

Since capsaicin improves blood circulation, hot chili may be used as an aphrodisiac. It is wise, however, to avoid contact with the genitalia as the stinging may have an adverse effect. 

Adding a little chili to daily meals not only makes a bland diet tastier and more appealing, but, most importantly, helps prevent disease and improve many degenerative conditions associated with aging.

By Dominique Allmon

*Information in this article is for educational purposes only and is not meant to diagnose or cure a disease.

Health Benefits of Chili Peppers by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.

Rejuvenate with Raw Food

Why raw foods?

Over the years we have been introduced to a multitude of diets and anti-aging programs. They all promise spectacular benefits to health. And while some of them make a lot of sense, they may work for some people and bring disappointment to others. People differ in constitution and metabolism, but there probably is no better way to rejuvenate than through the raw food diet. Although there can be no single recipe for all, the raw food diet advocates claim increased vitality and exceptional health. People with Type 2 diabetes were able to reverse their condition in only thirty days after going on a raw food diet.

Raw food diet is considered to be the secret key to longevity. It has the potential to detoxify the body, reverse degenerative processes, and deliver all the nutrients needed to sustain optimal health. Raw foods contain vitamins, minerals, live enzymes, fiber, amino acids, antioxidants, anti-carcinogens, phytosterols, plant hormones, and many other compounds with high healing potential.

Raw food diet usually comprises of 75-100 per cent uncooked, "living", mostly organic foods. The raw food diet is a diet based on unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouted seeds, grains, and beans, nuts, dried fruit, and seaweed. Raw honey and cold pressed, virgin oils are used. Some proponents of this diet also consume raw, unpasteurized, non homogenized milk and cheese. In some cases nutrient rich organic raw eggs are added to the diet.

There are some foods that are better absorbed when cooked or sprouted. These foods include beans, potatoes, egg plants, asparagus, and most of edible mushrooms. (Although it is possible to eat champignons in their raw state, for instance, one should be aware that these mushrooms contain cancer-causing hydrazides that are normally destroyed by cooking).

Raw foods are considered to be more nutritious as heating food above 118º F is believed to destroy enzymes that normally could assist in digestion and absorption of food. Cooking is also thought to diminish the nutritional value and "life force" of food. The vitamin content of many vitamins diminishes during cooking and minerals are washed away. Researchers agree that cooking destroys over 50 per cent of B vitamins, with as much as 96 per cent of Thiamine (B1), up to 96 per cent folic acid, and up to 72 per cent of biotin being lost. It is estimated that 70-80 per cent of vitamin C is being wasted due to cooking. Protein loses almost half of its bio-availability. Researchers found that cooking alters protein into substances that may disrupt cellular function and accelerate aging and degenerative processes. The nutritional value of fats is lost as they change their molecular structure during the cooking process. Foods that have been baked or burned, particularly these with a high starch content, contain highly carcinogenic compounds called acrylamides.

People on raw food diet report that raw food diet has numerous health benefits such as:

• increased levels of energy and stamina
• increased mental alertness
• strong immune system
• improved joint health
• improved skin tone and overall appearance
• better digestion
• normalized body pH
• weight loss
• reduced risk of developing Type 2 diabetes
• reduced risk of developing cardiovascular disease
• decreased risk of many cancers due to better detoxification of the body

There is a lot of fear and misconception about raw food. Many people do not understand how important it is to consume live foods that are not only rich in vitamins, but also in enzymes. When we eat food that is mostly cooked and denaturated through the industrial process, our bodies need enzymes to digest it. Properly chewed raw digest itself and delivers vital enzymes that are so necessary to support bodily functions. Cooked fats, for instance, lack the enzyme lipase and have much less biologically active fatty acids. When we consume raw, virgin oils, they begin their digestion with their own lipase in the slightly acidic environment of our stomachs and enter the small intestine in a predigested form. Cooked fats, on the other hand, reach the small intestine in a highly undigested form and require body's own lipase for their digestion. It is very much possible that this altered fat metabolism plays some role in obesity and cholesterol levels in the blood, as the body is constantly depleted of its own lipase and loses the capability to fully metabolize dietary fats.

Transition to raw food 

After years of living on a mostly cooked food diet it may not be easy to make the transition to a 100 per cent raw food diet. The transition may be much easier if a person is living in a warm climate or begins the process during the warmer seasons, as the body temperature may drop a bit in the beginning and we crave warming comfort foods. Adding warming spices such as black pepper, chili peppers, and ginger, will keep the blood circulating. Learning about raw foods and joining a support group where like-minded people exchange ideas and experience will help one to experiment and become more creative in the kitchen. It is, however, important to introduce dietary changes gradually. A certified health practitioner should be consulted if there are some health concerns or an existing disease.

To begin, one should gradually add more fresh fruits and vegetables to the menu. Replacing boiled vegetables with a raw salad, snacking on raw carrots or radishes instead of chips, eating an apple instead of doughnut, drinking freshly squeezed fruit or vegetable juice instead of soda, or having a fresh fruit smoothie for breakfast, are just a few ways simple ways to start the transition.

Initially, one may notice changes in digestion. Enzymes and fiber in raw vegetables may speed up the digestion, causing some discomfort. But as the body adjusts to the new diet and the intestines are working to remove old fecal matter, the discomfort disappears and digestion returns to normal. The detoxification organs are working to remove toxins that accumulated in the body over the years. At this stage one should reduce the consumption of animal products and introduce more raw vegetables. People who do not wish to give up meat, should opt for the best, organic quality on the market.

The preparation of raw food is rather simple, although gourmets now create elaborate raw food menus. Preparing a salad or making a juice are rather easy and one can use all the ingredients that are in season. More complex methods involve sprouting and dehydration of foods. As one feels more comfortable with raw foods, it is sensible to introduce new ingredients and new recipes. Nowadays bookstores offer a multitude of raw recipe books. There are also many websites and raw food networks offering valuable advice.

After the initial transition and detoxification process, when the body has regained the ability to absorb nutrients, a person on a raw food diet will notice visible changes in the way he or she looks and feels. As we age, our bodies need support. Energetically charged nutrition rich in vitamins, enzymes, bioflavonoids, and other vital nutrients, helps us heal, regenerate, and reverse aging. It is believed that human cells are designed to live about 120 years. The life extension, however, could only be desirable if we were mentally and physically fit at this age. Raw food diet is probably the best strategy to live a very long and healthy life.

By Dominique Allmon

Dominique Allmon©2011

For raw food recipes please visit Passionately raw!

*This information is for educational purposes only. It is not meant to diagnose or cure a disease.



Rejuvenate with Raw Foods by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.

Dangers of Excess Body Fat

By Chad Tackett

Most people's primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.

Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women. An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese. Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.

For example, if you're obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats. Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood.

Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity. Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer. 

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are "full," the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can't use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritis, and stroke.  

Reducing Body Fat Reduces Disease Risk

The good news is that reducing body fat reduces the risk of disease. At the University of Pittsburgh, researchers studied 159 people as they followed a weight management program. The subjects were under age 45 and 30-70 pounds overweight. Those subjects who were able to shed just 10-15 percent of their weight and keep it off during the 18-month study showed significant improvement in HDL cholesterol and triglyceride levels, waist-to-hip ratio, and blood pressure. In fact, according to the New England Journal of Medicine, body fat reduction is a more powerful modulator of cardiac structure than drug therapy. For people with a family history of heart disease, an active lifestyle can slow or stop the process for all but those with serious genetic disorders. Studies by Dean Ornish, MD, have shown that a comprehensive intervention program that includes regular physical activity, a low-fat diet and a stress reduction program can even reverse the heart disease process.

Evidence also shows that an active lifestyle and its help in reducing body fat is associated with a reduced risk for some types of cancers: prostate for men, breast and uterine cancers for women.

In addition, regular physical activity and a low-fat diet are successful in treating non-insulin dependent diabetes (NIDDM); for some patients, it has reduced or eliminated the need for insulin substitutes. In general, regularly active adults have 42 percent lower risk of developing NIDDM.

Gaining Weight Happens to Most of Us

The average American gains at least one pound a year after age 25. Think about it. If you're like most Americans, by the time you're 50, you're likely to gain 25 pounds of fat, or more. In addition, your metabolism is also slowing down, causing your body to work less efficiently at burning the fat it has. At the same time, if you don't exercise regularly, you lose a pound of muscle each year. Consequently, people are not only increasing their body fat stores, increasing their risk of disease, but they're also losing muscle, increasing the risk of injury, decreasing activity performance, and further slowing down metabolism.

Very few Americans exercise in any significant way. The President's Council on Physical Fitness and Sports estimates that only one in five Americans exercises for the healthy minimum of 20 minutes, three or more days a week. In fact, the average American gets less than 50 minutes of exercise per week. Even worse, two out of five Americans are completely sedentary.

The Answer: Healthy Eating and Physical Fitness

But there is hope. Moderate weight loss - of fat, not muscle - and a healthy and active lifestyle - not dieting - have been found to lower health risks and medical problems in 90 percent of overweight patients, improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication, lowering the incidence and duration of hospitalization, and reducing post-operative complications eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So, are you willing to be patient and make gradual changes in your life that will lead to a healthier, happier you? Once you have made the decision to go forward and accept change, the hard part is over. Sure, there is plenty of work to be done, but it really doesn't matter how long this new process takes. If you allow changes to take place over several years, your body will adjust comfortably, and you will be more likely to maintain the healthy lifestyle permanently.

When you begin achieving improvements in energy and physical and psychological performance, the fun and excitement you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a safe and effective weight management program. 

* Be sure to check with your health care professional before making any changes in your activity or eating habits.

Chad Tackett, the President of Global Health and Fitness (GHF), has degrees in Exercise and Heath Science and Nutrition, is a Certified Personal Trainer, and is a regular guest lecturer to both professional and lay audiences on the principles of effective exercise and good nutrition. Visit GHF (http://www.global-fitness.com) and you'll find easy to follow fitness recommendations, hundreds of exercise instructions and video demonstrations, customized programs, healthy recipes and meal plans, a free nutrition analysis, health club and personal trainer directories, and much more! 

* This information is published for educational purposes only and is not meant to diagnose, treat or cure a disease.

Improve Your Health with Goji Berries

 Lycium barbarum

Goji berries (Lycium barbarum, not to be confused with Lycium chinense), also known as Wolfsberry, are native to China, Mongolia and the Himalaya, especially Tibet. They are well known in the Oriental materia medica and were used therapeutically for more than 6,000 years.

Since ancient times, goji berries were used to promote overall health, protect the liver, improve blood circulation, enhance sexual function and fertility, and boost the immune system.

With the ORAC* value of 25,300 in 20 grams of fresh fruits, goji berries are an exceptional source of antioxidants, especially beta-carotene and zeaxanthin. Since ancient times they were used by the Chinese to improve and protect the vision. This was ages before the modern science discovered that the central role of zeaxanthin in the body is to protect the eye from macular degeneration.

Goji berries are considered to be a super food that is rich in Vitamin C, Vitamin E, Thiamine (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B6), and Betaine. They contain fiber and 19 amino acids, including eight essential amino acids that cannot be produced by the body. Moreover, goji berries are a good source of minerals such as calcium, magnesium, potassium, and phosphorus, as well as the trace minerals, among others iron, zinc, copper, manganese, chromium, and the immune system supporting selenium and germanium.

The seeds of goji berries are a good source of the linoleic acid. Goji berries also contain the anti-inflammatory beta-sisterol that reduces blood levels of cholesterol in the body. The Lycium barbarum polysaccharide is a unique agent that is known for its potential to increase the production of the human growth hormone, HGH, by the pituitary gland, hence the rejuvenating potential of this power berries that was attributed to them by the ancient Chinese.

Goji berries also contain other active agents, such as cyperone and solavetivone, that have anti-bacterial and anti-fungal properties, the ability to increase the activity of the white blood cells, or the ability to enhance the liver and digestive functions in the body. A compound called physalin has a remarkable ability to enhance the activity of the immune killer cells and to counteract leukemia and hepatitis B. Research also shows that the berries may help inhibit the growth of cancer cells in the liver and the prostate.

Goji berries have a very law glycemic index, GI, and are known to regulate the blood sugar and metabolism. They can also help reduce high blood pressure and protect the skin fro sun damage. People who consume goji berries on regular basis report increased focus and concentration, better sleep, and more energy.

Recently, the health industry launched products that not only promote the overall health, but also support weight loss and healthy metabolism. The claims are often very dramatic, but the use of goji berries as a weight loss formula is not very well documented and caution is advised, as the products may contain other ingredients and not much of the Tibetan goji extract.

Goji berries can be consumed just like raisins in your morning cereal or as a raw snack. They can be brewed as tea or cooked. But if you prefer, you may take the concentrated goji berries in form of capsules, as juice, or a tincture.

If you are struggling with your weight, you may want to explore the market for the goji products formulated specially for weight loss. Remember, however, that supplements cannot replace exercise and a healthy and balanced nutrition. Consult your health care provider before you begin supplementation with a product that you never tried before.

By Dominique Allmon

*Information in this article is for educational purpose only. It is not meant to diagnose, treat or cure a disease.

Glossary

*ORAC or Oxygen Radical Absorbance Capacity score is a chemical analysis that measures the antioxidant levels of food and other chemical substances. High ORAC value means that the food is high in antioxidants. The antioxidant’s strength is its ability to eliminate oxygen free radicals. The higher the score the better the ability to protect the cells from oxidative damage and to fight and prevent diseases such as heart disease or cancer. Oxygen free radicals are chemicals that are formed naturally within our bodies through the process of oxidation. Natural bodily functions such as breathing and digestion as well as our physical activities produce oxygen free radicals. Daily exposure to polluted air, processed foods and oxidizing radiation from the sun and electrical appliances also produce oxygen reactive species. The ORAC value of 27,600 was measured by the Brunswick Laboratories.

Improve Your Health with Goji Berries by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.