From Science Daily

Inflammation is the body’s normal response to injury. While it may be a natural defense system, it can lead to disease development if it becomes chronic. A University of Alabama at Birmingham (UAB) expert says one way to fight inflammation is with food.

“The inflammation process has one goal: to respond immediately to detect and destroy the toxic material in damaged tissues before it can spread throughout the body,” explained Lauren Whitt, Ph.D., UAB Employee Wellness director and adjunct professor of personal health. “The trouble with inflammation occurs when the defense system gets out-of-control and begins to destroy healthy tissue, causing more damage than the original issue.”

Obesity has even been found to cause inflammation, and it can lead to the development of cardiovascular and metabolic disease, according to the National Council on Strength & Fitness. But weight loss is related to reduction of inflammation, and Whitt says the right anti-inflammatory foods are the answer.
“I encourage people to focus on eating whole foods and foods that are high in fiber,” Whitt said.

Anti-inflammatory foods to try:
• Citrus fruits — Vitamin C and Vitamin E are essential antioxidants
• Dark, leafy greens — High in Vitamin K
• Tomatoes — The fruit’s red pigment, lycopene, is a potent antioxidant
• Wild-caught salmon — Contains a rich concentration of omega-3 fatty acids

Whitt added that eating anti-inflammatory foods should not be viewed as daunting.
“Eating to minimize inflammation doesn’t have to be an overwhelming task,” she said. “Take baby steps by incorporating leafy greens into a salad at lunch, or add a piece of whole fruit to your breakfast.”

In addition, Whitt said to consume more foods straight from the farm, as well as fewer processed and fried foods. Doing so may reduce the need for some medications.

“Americans are constantly on the lookout for a quick-fix, so when our immune systems kick into overdrive, we would generally prefer to pop a pill and keep moving,” Whitt said. “But if we focus on our diets, we can alleviate the need for the anti-inflammatory medications in many cases.”

Story Source:
The above story is reprinted from materials provided by University of Alabama at Birmingham, via Newswise.

Source: http://www.sciencedaily.com/releases…Weight+Loss%29

Grilled Sea Bass with Green Tomato Salsa

Serves 8
Prep Time: 15 min
Total Time: 30 mins

Ingredients

1 1/4 (about 5) Green Tomatoes, finely chopped
1 cup(s) Chopped Fresh Cilantro
1 small Red Onion
1/4 cup(s) (from about 1 1/2 limes) Lime Juice
2 Jalapeños, seeded and finely chopped
Salt
Freshly Ground Pepper
8 (6 ounces each) Sea Bass Filets
Olive Oil, for brushing fish and grill
Directions

For salsa: In a large bowl, combine first 5 ingredients. Season with salt and pepper. Set aside.
Heat grill to medium-high. Cut 3 slits into the skin of each fillet, brush both sides of fish with oil, and season with salt and pepper. Brush grill with oil. Grill fillets, skin sides down, until cooked through, 10 to 12 minutes, flipping once halfway through. Top fillets with salsa.
Recipe: Green Tomato Salsa with Grilled Sea Bass Recipe

Caffeine consumption in children is often blamed for sleep problems and bedwetting. Information on childhood caffeine consumption is limited, and many parents may not know the amount or effects of their child’s caffeine consumption. Researchers have found that 75% of children surveyed consumed caffeine on a daily basis, and the more caffeine the children consumed, the less they slept.

Dr. William Warzak and colleagues surveyed the parents of over 200 children 5 to 12 years old during routine clinical visits at an urban pediatric clinic. Parents were asked to report the types and amounts of snacks and beverages their child consumed on a daily basis.

According to Dr. Warzak, “Some children as young as 5 years old were consuming the equivalent of a can of soda a day.” The authors also noticed that the older children drank more caffeinated beverages. “Children between the ages of 8 and 12 years consumed an average of 109 mg a day,” Dr. Warzak explains, “the equivalent of almost 3 12-ounce cans of soda.”

Researchers found, however, that caffeine was not linked to bedwetting in these children. “Contrary to popular belief,” Dr. Evans, coauthor and statistician, clarifies, “children were not more likely to wet the bed if they consumed caffeine, despite the fact that caffeine is a diuretic.”

The study authors stress the importance of parental awareness regarding their child’s caffeine consumption. “Parents should be aware of the potentially negative influence of caffeine on a child’s sleep quality and daily functioning,” Dr. Warzak asserts. The authors suggest that primary care pediatricians may be able to help by screening patients for caffeine consumption and educating parents about the potentially harmful effects of caffeine.

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Weight Loss

The Weight Loss meal plan has been designed to yield fast results by combining the cleanest (low in fats), highest quality foods possible distributed between 5 and 6 meals each day to boost metabolism. Protein sources are provided by lean meats such as chicken, turkey and fish. This meal plan may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. The Weight Loss meal plan is very popular amongst male and female fitness enthusiasts to burn fat and maintains muscle.

Lean Bodybuilder

The Lean Bodybuilder meal plans combine higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, entry level or experienced bodybuilder. This meal plan has been designed using the cleanest (low in fats), highest quality foods possible distributed between 5 to 6 meals each day to maintain a high metabolism. Protein sources are provided by lean meats such as chicken, turkey, fish and generic protein shakes. This meal plan may be somewhat limited in variety but has been clinically proven to maintain or increase lean muscle tissue when combined with a regular exercise routine consisting of cardiovascular and resistance exercises.

Mass Builder

This meal plan was designed with the hard-gainer in mind. The Mass Builder meal plan provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This meal plan has been designed to work in conjunction with a regular weight training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over preparing foods. The animal protein sources for these meal plans come from chicken, turkey, fish and red meats.

 Low Cholesterol Low Fat

The average American diet consists of 510 mg of dietary cholesterol per day. The Low Cholesterol meal plan provides intake averages less than 120 mg per day for the seven-day period. These menus contain plenty of fiber-rich roods including grains and vegetables which help in lowering LDL levels (bad cholesterol) and triglycerides. By combining a regular exercise program with these meal plans one can raise HDL (good cholesterol) levels and prevent future health problems. The primary source of proteins comes from fish and poultry. Meals are distributed between 5 to 6 meals each day to boost metabolism.

Wheat Free

A small population has allergic reactions to foods that may contain wheat products. Avoidance of wheat and wheat-containing foods is the first step in the treatment of wheat allergy. However, because wheat is a staple food product, wheat elimination diets are particularly difficult for a person and their family to maintain. The Wheat Free meal plan is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products. Each day contains at least 5 small but frequent meals to help increase metabolism.

 Low Fat Vegetarian

The Low Fat Vegetarian meal plan provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans, peanuts and some dairy in the form of cheese and milk (no eggs). This meal plan may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. The Low Fat Vegetarian meal plan is very popular amongst active male and female adults to burn fat and maintains muscle.

Mature Women

These menus are geared toward the older woman going through menopause. At this time in a woman’s life, diet is especially important to health and well being. These menus meet the needs of these women. These Mature Women menus include good sources of fiber, are low in fat (24% fat), high in calcium and moderate in sodium. They contain Soy products, which are believed to help fight symptoms of menopause as well, as decrease the risk for certain cancers and help protect against heart disease.

Low Carb

These menus are low-carb (about 40% carbs) but still contain all of the essential nutrients. These menus are not, “no carb”, but contain enough for good health and a healthy, successful weight loss. The carbs that are included are concentrated high fiber products. Also included in these menus are “Balance Bars” that are 40% carb, 30% protein and 30% fat. These Meal Bars make for easy but nutritious meals and fit right into these menus! These Bars also include a great source of soy protein.

Heart Healthy

These menus are definitely Heart Healthy. They are all low-sodium (below 2400 mg sodium for each day), they contain plenty of fiber and contain NO red meat. These menus are low in fat, especially saturated fat, and higher in unsaturated fats, polyunsaturated and monounsaturated, the “heart health” fats. These menus are also low in cholesterol with no more than 200 mg per day. Also included in these menus are soy foods. Soy foods can help protect against heart disease by helping to reduce cholesterol levels.

Vegan

These menus are for the strict vegetarian or vegan. They include NO animal products. These menus ensure over 800 milligrams of calcium per day, a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended Iron for the day. These menus contain plenty of healthy soy also.

Performance

The performance menus provide high quality whole grain and vegetable foods for optimum performance needs. The average macronutrient ratio for the 7-day period is 60% carbohydrates, 20% protein and 20% fat. The meal plans also offer a daily average intake of 40 grams of dietary fiber. High fiber levels will minimize body fat storage and stabilize glucose thus stabilizing blood sugar levels within the body to maximize sustained energy levels.

Stroke Prevention

The Stroke Prevention meal plan follows the idea of the “DASH Diet” (Dietary Approaches to Stop Hypertension), a set of dietary guidelines designed for those with high blood pressure but also a heart-healthy eating plan. Recent research found that the DASH Diet, which may help lower blood pressure, might also reduce levels of homocysteine, a possible risk factor for heart disease and stroke. The Dash Diet is rich in low-fat dairy foods, fruits, and vegetables as well as low in saturated fat and total fat. This eating plan is rich in minerals that may help to lower blood pressure, especially calcium, potassium and magnesium. These meal plans are also jam packed with vitamin C. A growing body of evidence suggests that people who eat plenty of fruits and vegetables daily to meet their vitamin C requirements have healthier blood pressure levels than those who don’t. These Meal Plans contain loads of fruits and vegetables, which allows for a moderate intake of sodium since these foods are so much lower in sodium than many other foods. Sodium continues to be a controversial issue when it comes to high blood pressure but it is always good general nutritional advice to follow a diet lower in sodium.

Stable Blood Sugar

Blood sugar or glucose is the body’s main source of energy and is formed when any type of carbohydrate is digested. Keeping blood sugar levels stable or level throughout the day is vital to people with diabetes to help protect them from developing diabetic complications down the road. It is also imperative for people with hypoglycemia to help keep them feeling their best all day long. Tight control of blood sugar levels can also help you avoid hunger throughout the day. It is dips in your blood sugar levels that bring on those feelings of intense hunger. The Stable Blood Sugar meal plans are meant to help people keep their blood sugar levels as stable as possible throughout the entire day. The meal plans incorporate six meals every day to help minimize dips in blood sugar levels. They are packed with good nutrition including fiber, healthy fats, flaxseed and chromium that all play an important role in stabilizing blood sugar levels. If you have type 1 or type 2 diabetes, check with your physician before following any type of meal plan. Meal planning for diabetics should be individualized and based on individual nutritional goals as well as medications.

 Heart Disease Meal Plan

Foods that you choose strongly influence the health of your heart so better dietary habits can greatly reduce your risk for heart disease. These menus are for people who want to be health conscious and heart healthy. These menus follow the guidelines set by the American Heart Association to help reduce your risk of heart disease. They are jam-packed with fruits, vegetables, a variety of whole-grain products, and “good” fats. The menus are rich in foods that contain soluble fibers as well as omega-3 fatty acids such as fatty fish, nuts and flaxseed, which all help to lower cholesterol and protect our heart health. This heart healthy diet is high in B vitamins including B6 and folate, which may help to lower levels of a substance called homocysteine in the blood. High levels of homocysteine are a clear risk factor for heart disease. Other heart healthy substances included in these menus are phytochemicals such as isoflavones found in legumes such as soybeans; lycopene found in produce such as tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols present in green or black tea; and beta-carotene found in orange and yellow produce. Drink up your tea with these menus – current research finds that drinking tea regularly may protect arteries from plaque build-up. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which can also help to protect you from certain health problems such as heart disease.

Low Glycemic Meal Plans

The Low Glycemic Meal Plans do all the figuring for you. Following these menus helps you follow a diet that contains low glycemic foods. Most of the foods contained in these menus have a glycemic index of around 50 or less. Following a diet full of lower glycemic foods can help keep your blood sugar level from falling too rapidly. Low glycemic foods do not cause your body to release as much insulin into your bloodstream and as a result are broken down over a longer period of time. The result is a longer, steadier release of energy, helping you to feel more alert and energetic through your day. By following these menus you will also be less likely to binge eat because your sugar levels are in balance.

 High to Low Glycemic Meal Plans

The glycemic index is a helpful tool that measures how fast a food, that contains carbohydrates, will raise your blood sugar. The values on the glycemic index chart are based on pure glucose. Glucose is a carbohydrate that absorbs very quickly into the body, which makes it a good base to compare other foods to. Glucose is given the value of 100 and all other foods are compared to that number. The closer a food is to the value of 100, the faster it will be absorbed into your bloodstream and the faster the body will use it up. The lower the number is the slower it is absorbed into your bloodstream. The glycemic index only applies to foods that contain carbohydrates. That includes every food group except the meat and fat group. The High to Low Glycemic Meal Plans incorporates hi glycemic foods in the morning and afternoon for high energy and winds you down with low glycemic foods in the late afternoon and through the evening hours when you are less active.

 Low to High Glycemic Meal Plans

The Low to High provides the opposite glycemic management of the High to Low meal plans. This glycemic management plan provides foods for those individuals who are more active mid to late day. It recommends low glycemic foods in the morning and ramps up during mid day and evening hours.

Energy Booster

Do you feel like you struggle to get out of bed in the morning, feel tired after lunch and barely make it through the evening without falling asleep on the couch? Do you feel just plain worn-out? Then maybe the Energy Booster Meal Plans is just what you need. The Energy Booster Meal Plans ensures that you eat high-energy, healthy foods all day long to help you fight fatigue and help get you through your busy day with vigor. The Meal Plans incorporate quick delicious energy boosting smoothies during the least energetic parts of your day. Don’t let your diet be the culprit of lost motivation! Use the Energy Booster Template to turn your day around!

Healthy Aging

By the time most people reach the age of 50 or 60 they tend to accept the negative effects of aging as a fact of life that they have little or no control over. However, there are some factors that people DO have control over and one of those is their nutritional intake. There is a large body of evidence that suggests that there are positive effects we can have on aging that deal directly with the foods we eat. The good news is that good nutrition incorporated into our lifestyle can help improve energy level, heart function, blood pressure, bone density, and bowel function as well as help keep weight in a healthy range and help prevent certain diseases such as cancer. As we age it is important to concentrate on spending calories wisely, consuming enough protein and calcium, as well as maintaining your intake of vitamin D, iron, vitamin A, folate, vitamin B12, vitamin B6 and zinc. Drinking plenty of fluids including water can help battle the changes that occur with aging and fluid intake. The Healthy Aging Meal Plans ensure that you receive all of the proper nutrition necessary to help make aging a healthy time of your life.

On The Go

Are you one of those people who never eat right because you are always “on-the-go”? Do you lack a healthy diet because of your busy lifestyle? Look no further! The On-The-Go Meal Plans are exactly what you need to continue your busy lifestyle AND eat a healthy diet. These Meal Plans provide you with all types of ideas of how you can still eat healthy even though you feel you never have the time. They incorporate whole foods as well as some healthy fast food restaurant meals. No matter how busy you are a healthy diet is vital to good health and increased energy. Don’t let your busy lifestyle take the place of good nutrition. You can have both by using the On-The-Go Templates.

 Teen Scene

Is getting your teenager to eat a healthy, well-balanced diet an everyday challenge? During the teen years, good nutrition plays a vital role in proper growth and development as well as eating habits later in life. Now is the time to teach your teen good eating habits that will last a lifetime. The Teen Scene Meal Plans will help guide you through feeding your teenager a healthy diet that you can BOTH agree on. The Teen Scene Meal Plans will ensure your teenager is receiving all of the essential nutrients they need for proper growth and development through these crucial years. These Meal Plans include what all teenagers need: plenty of calcium, iron, calories, protein, carbohydrates, fiber, zinc, as well as other essential nutrients. These Meal Plans are formed around a healthy diet for teens that includes four or more servings of dairy per day; four to six ounces of lean meat per day, fish, poultry or dried beans per day; three servings of vegetables; two servings of fruit and at least six servings of grain products per day.

Low Carb American Meal Plans

Hurray for the red, white and blue! Are you an all American who loves your native foods! Enjoy those all American foods that you love while continuing to follow your weight management goals. These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.

Low Carb Mexican Meal Plans

Ole! With the help of these menus you can now enjoy your favorite Mexican dishes and still comply with your weight management goals. These menus combine tasty Mexican foods with the popular 40-30-30 ratio combination of carbs, protein and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.

Low Carb Italian Meal Plans

If it’s Italian food you love than these menus are for you! Enjoy your favorite Italian foods while still complying with your weight management goals! These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.

Low Carb Fast Food Meal Plans

On the go all the time, always in a hurry and not sure what to eat when you stop at fast food restaurants? These menus will guide you to making better choices that will help you comply with your weight management goals. They combine fast food choices with the popular 40-30-30 ratio combination of carbs, protein and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.

Lactose Intolerant Meal Plans

Lactose intolerance is caused by the deficiency of lactase, a digestive enzyme. People can have different degrees of lactose intolerance. It is advisable to consult with your physician to confirm a diagnosis and to determine your personal degree of intolerance. Many people can tolerate some dairy, depending on its form. These menus eliminate MOST foods that contain lactose and replace them with other foods that continue to supply the important nutrients that dairy products contain such as calcium.  In addition, they are designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.   TheMeal Plans contain yogurt, which is a dairy product but is well-tolerated by the majority of lactose intolerant people.  Many types of yogurt contain “active-live cultures”, which help to digest some of the lactose, making it easier to tolerate.

Disclaimer: The Lactose Intolerant meal plans are meant for the person with mild to moderate lactose intolerance who can tolerate some lactose.  They are NOT dairy-free.

Organic Low Carb & Organic Low Fat

One of the newest trends, according to industry polls, is an organic diet.  Foods that carry the “USDA Organic” seal certify that they have been grown and processed according to strict criteria.  Specifically they are free of pesticides, synthetic fertilizers, growth hormones and genetically-engineered substances.  However, this doesn’t mean they are completely pesticide-free.  A few synthetic and botanical pesticides are still allowed.  The Organic Meal Plans will help you to meet your organic goals, whether you are a beginner or a pro at this style of eating and whether you opt for a low carb diet or a low fat diet.  Both meal plans incorporate nationally recognized brands of packaged organic foods.  These Meal Plans are designed to yield effective results by combining healthy organic foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.

Disclaimer: For produce it is up to the user of these meal plans to ensure they purchase organically grown produce in their local supermarket.

Gluten-Free (Low Fat):

Celiac disease affects as many as 2 million Americans.  These people are unable to tolerate the protein gluten, which is found in wheat, rye and barley.  There is only one treatment for celiac disease and that is strict adherence to a gluten-free diet for life.  Learning and following a gluten-free diet are not easy tasks.  People with celiac disease need help learning how to manage their diets and their lives.  The Gluten-Free Meal Plans are one tool to help you get started.  These meal plans are full of simple meal ideas that are completely gluten-free.  They incorporate foods that are naturally free of gluten as well as specialized foods that are produced without gluten. These meal plans can act as a learning tool.  However, they should not substitute visits to a physician and a dietitian specializing in this condition. Instead, these meal plans should be used as a complement to their instruction.  If you suspect celiac disease, it is extremely important that you are properly diagnosed before beginning a gluten-free diet.

Disclaimer:  Even though foods contained in these meal plans are at present gluten free, the user still needs to read ALL food labels for possible gluten containing ingredients.  Manufactures continually make changes to ingredients and/or production methods without notice.

Kosher (Low Fat):

The Kosher template, as with our original Weight Loss template, has been designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.  They are packed with good nutrition including fiber, healthy fats, vitamins and minerals.  General Kosher guidelines have been implemented within these meal plans.

Disclaimer: To ensure a total Kosher diet, the user of these meal plans is advised to check all food labels for proper Kosher symbols.  In addition, when meal planning, all other Kosher laws and practices must be followed.

North Beach Diet – Phase 1 (Weight Loss)

The North Beach diet takes a healthier approach to the other popular beach diet. Phase 1 looks at the entire picture to achieve the right nutritional balance to help you lose those extra pounds. With this Template you will enjoy the basics of healthy eating coupled with low glycemic complex carbohydrates, lean proteins and healthy fats at every meal. The North Beach Template helps you to moderate simple sugars while increasing your fiber intake to help achieve stable blood sugars and avoid hunger as well as cravings. You will enjoy healthy meals and regular snacks that will keep your energy up while reducing your calories for effective weight loss.

North Beach Diet – Phase 2 (Weight Maintenance)

After reaching your goal weight on the North Beach Diet Phase 1 Template, it is time to move on to Phase 2. This Phase will help you to maintain the new body you have earned by following Phase 1. Phase 2 guides you through eating for weight management throughout your life by incorporating balanced nutrition and healthy foods. This Phase will teach you the good eating habits you need to maintain your new healthy weight. It is full of healthy foods that provide vitamins, minerals, fiber, antioxidants and energy. Everything you need to be healthy and stay healthy!

Mediterranean:

The Mediterranean Template is the perfect template if you are looking for a heart-healthy eating plan. This Template incorporates the basics of healthy eating in addition to those eating habits traditionally found in the countries surrounding the Mediterranean. You will find this Template rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans. In addition, it contains generous amounts of healthy fats, especially the heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats. The emphasis of this Template is a simple but reasonable diet that features healthy foods and a sensible approach to good health.

High Fiber:

A high fiber diet can be beneficial to both your health and body weight. High fiber diets have been linked to a reduced risk of many chronic diseases including certain types of cancer, heart disease and gastrointestinal conditions. High fiber diets can help to reduce “bad” cholesterol, control blood sugar levels and improve both digestion and bowel function. In addition, increasing fiber can naturally help to decrease calorie intake as high-fiber foods can be very filling. This in turn can lead to weight loss. This High Fiber Template incorporates the recommendation of 20 to 35 grams of fiber daily and includes a mix of both insoluble and soluble fiber. If your current diet is low in fiber, increase your intake slowly. And stay hydrated when on a higher fiber diet by drinking adequate amounts of water.

Healthy Soy:

Soy is being touted as the health food of the decade. Soy is a plant-based food that is loaded with protein (including essential amino acids), fiber, calcium, and iron. Soy is low in saturated fat, contains no cholesterol and is an excellent source of isoflavones. The American Heart Association considers soy products to be a healthy replacement for meat and other foods high in saturated fat, cholesterol and total fat. While soy alone is not a magic food, the Healthy Soy Template incorporates the basics of healthy eating plus provides the tool to help increase soy in your diet. This template incorporates at least 25 grams of soy protein per day, which is equivalent to three to four servings of soy protein-rich foods. This Healthy Soy Template is low in saturated fat and cholesterol and high in fiber and includes a variety of soy products including soy milk, tofu, soy yogurt, and other healthy soy foods.

Asian Explosion

Looking to live a long and healthy life? Traditional Asian diets have received much attention because many chronic diseases, such as heart disease, diabetes, and certain cancers are not common in Asia as they are in the United States and other western nations. Researches believe that the Asian diet may provide protection against many chronic diseases such as heart disease and certain cancers. This type of diet is believed to possibly contribute to the long life spans commonly seen in Asia. The Asian Explosion Template closely follows the traditional Asian diet that contains all of the essential nutrients needed by most adults. It is high in fiber, vitamins, minerals, as well as disease fighting antioxidants and low in saturated fat and total fat. You will find this Template to be relatively low in meat and dairy with protein and iron coming from nuts, seeds, whole grains and legumes. Calcium is obtained mostly from soy products, nuts, seeds and green leafy vegetables.

Fruit Detox & Cleanse (14 Day)

A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our all fruit detoxification template uses primarily low glycemic fruits and juices to help the body eliminate bad bacteria while giving the body more energy to devote to cleansing and healing.  Our primary focus is to detoxify the liver from environmental, lifestyle and emotional toxins that have been built up over many years.  The liver is the first organ or filter that toxins from our GI tract pass through.  Many digestive problems such as constipation, diarrhea, food allergies, diverticulitis, Celiac disease (malabsorption disease), colitis, IBS and Crohn’s disease are connected to a toxic liver and colon.  Our well designed detoxification program along with a quality probiotic restores a healthy digestive system by removing harmful toxins leaving you feeling lighter, leaner and more focused.

Veggie Detox & Cleanse (14 Day)

A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The liver is the main organ focused in our detoxification process. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. This can breakdown the body making it susceptible to many life threatening diseases. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily basis.

Lean Meat Detox & Cleanse (14 Day)

A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our animal protein detoxification template is full of organic chicken and beef sources of protein along with lentils and black beans for cleansing. Our elimination process begins by avoiding all dairy, gluten/wheat grains, caffeine, fish, shellfish and corn products. It is loaded with high fiber fruits and vegetables along with providing you with low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. The foods in our meal plans have been chosen to protect you from any artificial food colorings, herbicides, pesticides, aspartame, hormones and any other added chemicals such as nitrates, and sulfites used to preserve meats. Most of us have over loaded our liver with toxic medications, caffeine, processed foods and stress. Our well designed and tested detoxification program should provide the body with all the powerful nutrients to detoxify and cleanse the liver of all the unnecessary toxic build up leaving you feeling leaner and more focused with the ability to manage stress appropriately.

21 Jump Start – 14 Day Fruit Detox & 7 Day Low Glycemic

The 21 Day Jump Start program begins with a fruit detox and cleanse phase for the first 14 days followed by 7 day low glycemic phase eating plan. The fruit detoxification and cleanse phase uses primarily low glycemic fruits and juices to help the body eliminate bad bacteria while giving the body more energy to devote to cleansing and healing. The primary protein source is derived from eggs. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan where the glycemic index rating of all carbohydrates is rated no higher than 55. This means higher sustained energy levels and better metabolic management for weight control.

21 Jump Start – 14 Day Veggie Detox & 7 Day Low Glycemic

The 21 Day Jump Start program begins with a veggie detox and cleanse phase for the first 14 days followed by 7 day low glycemic phase eating plan. The vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The primary protein sources are derived from eggs, fish and some tofu. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan where the glycemic index rating of all carbohydrates is rated no higher than 55. This means higher sustained energy levels and better metabolic management for weight control.

21 Jump Start – 14 Day Meat Detox & 7 Day Low Glycemic

The 21 Day Jump Start program begins with a detox and cleanse phase which include lean meats for the first 14 days followed by 7 day low glycemic phase eating plan. Our animal protein detoxification template is full of organic chicken and beef sources of protein along with lentils and black beans for cleansing. Our elimination process begins by avoiding all dairy, gluten/wheat grains, caffeine, fish, shellfish and corn products. It is loaded with high fiber fruits and vegetables along with providing you with low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan where the glycemic index rating of all carbohydrates is rated no higher than 55. This means higher sustained energy levels and better metabolic management for weight control.

Exercise and 24-h Glycemic Control: Equal Effects for All Type 2 Diabetic Patients? Source 1Department of Human Movement Sciences, NUTRIM School for Nutrition, Toxicology and Metabolism, Maastricht University Medical Centre+, Maastricht, The Netherlands 2Department of Public and Occupational Health, EMGO Institute for Health and Care Research, VU University Medical Center, Amsterdam, The Netherlands 3Departments of Epidemiology and Surgery, CAPHRI School for Public Health and Primary Care, Maastricht University Medical Centre+, Maastricht, the Netherlands 4Department of Internal Medicine, CARIM Cardiovascular Research Institute Maastricht, Maastricht University Medical Centre+, Maastricht, The Netherlands. Abstract PURPOSE: We assessed the impact of a single bout of moderate-intensity exercise on subsequent 24 h glycemic control in 60 type 2 diabetic patients. Moreover, we examined whether individual responses to exercise were related to subjects’ baseline characteristics, including age, BMI, diabetes duration, exercise performance, medication, and HbA1c content. METHODS: Sixty type 2 diabetic patients (insulin-treated n=23) participated in a randomized crossover experiment. Patients were studied on 2 occasions for 3 days under strict dietary standardization, but otherwise free-living conditions. Parameters of glycemic control (means [95%CI]) were assessed by continuous glucose monitoring over the 24 h period following a single bout of moderate-intensity endurance-type exercise or no exercise at all (control). RESULTS: Type 2 diabetic patients experienced hyperglycemia (blood glucose >10 mmol/L) for as much as 8:16 h:min (6:44 to 9:48) per day. The prevalence of hyperglycemia was reduced by 31% to 5:38 h:min (3:17 to 7:00) over the 24 h period following the exercise bout CONCLUSIONS: A single bout of moderate-intensity exercise substantially improves glycemic control throughout the subsequent day in insulin- and non-insulin treated type 2 diabetic patients. Of all baseline characteristics, only subjects’ HbA1c level is related to the magnitude of response to exercise. Nevertheless, the present study demonstrates that even well-controlled patients benefit considerably from the blood glucose-lowering properties of daily exercise.

Abstract

Context: Recently, several studies have investigated the relationship between diabetes and hearing impairment, but results were inconsistent.

Objective: Our objective was to compare the prevalence of hearing impairment between diabetic and nondiabetic adults.

Data Sources: We performed a systematic literature search using MEDLINE (1950 to May 30, 2011) and EMBASE (1974 to May 30, 2011).

Study Selection: Cross-sectional studies were included if data on numbers of hearing-impaired and non-hearing-impaired cases with diabetes were presented. Hearing impairment was limited to that assessed by pure-tone audiometry that included at least 2 kHz of frequency range and was defined as progressive, chronic, sensorineural, or without specified cause.

Data Extraction: Two authors independently extracted relevant data. Odd ratios (ORs) of hearing impairment related to diabetes calculated in each study were pooled with the random-effects model.

Data Synthesis: Data were obtained from 13 eligible studies (20,194 participants and 7,377 cases). Overall pooled OR (95% confidence interval) of hearing impairment for diabetic participants compared with nondiabetic participants was 2.15 (1.72–2.68). OR was higher in younger participants (mean age, ≤60 yr) than in those over 60 yr among which the OR remained significant (2.61 and 1.58, P = 0.008). The strength of the association between diabetes and prevalence of hearing impairment was not significantly influenced by whether participants were matched for age and gender (P = 0.68) or whether participants chronically exposed to noisy environments were excluded (P = 0.19).

Conclusions: Current meta-analysis suggests that the higher prevalence of hearing impairment in diabetic patients compared with nondiabetic patients was consistent regardless of age.

New research shows that omega-3 fatty acid supplements can lower inflammation in healthy, but overweight, middle-aged and older adults, suggesting that regular use of these supplements could help protect against and treat certain illnesses.

Four months of omega-3 supplementation decreased one protein in the blood that signals the presence of inflammation by an average of more than 10 percent, and led to a modest decrease in one other inflammation marker. In comparison, participants taking placebos as a group saw average increases of 36 percent and 12 percent, respectively, of those same markers.

Chronic inflammation is linked to numerous conditions, including coronary heart disease, Type 2 diabetes, arthritis and Alzheimer’s disease, as well as the frailty and functional decline that can accompany aging.

Study participants took either 2.5 grams or 1.25 grams of active omega-3 polyunsaturated fatty acids in their supplements. Polyunsaturated fatty acids are considered “good fats” that, when consumed in proper quantities, are associated with a variety of health benefits. Study participants taking a placebo consumed pills containing less than 2 teaspoons per day of a mix of oils representing a typical American’s daily dietary oil intake.

“Omega-3 fatty acids may be both protective so that inflammation doesn’t go up, as well as therapeutic by helping inflammation go down,” said Jan Kiecolt-Glaser, professor of psychiatry and psychology at Ohio State University and lead author of the study.

“This is the first study to show that omega-3 supplementation leads to changes in inflammatory markers in the blood in overweight but otherwise healthy people. In terms of regulating inflammation when people are already healthy, this is an important study, in that it suggests one way to keep them healthy.”

The study is published online and scheduled for later print publication in the journal Brain, Behavior and Immunity.

The scientists recruited 138 adults – 45 men and 93 women – who were in good health, but who were either overweight or obese and lived sedentary lives. Their average age was 51 years. Based on body mass index, a measure of weight relative to height, 91 percent of the participants were overweight and 47 percent were obese.

Inflammation tends to accompany excess body fat, so the researchers recruited participants who were most likely high in pro-inflammatory blood compounds at the beginning of the study.

“We wanted to have enough room to see a downward trend. Most other trials testing the effects of omega-3 supplements on inflammation used people who were seriously diseased or skinny and healthy,” said Kiecolt-Glaser, also an investigator in Ohio State’s Institute for Behavioral Medicine Research (IBMR). “You can see results in people with serious diseases, but there’s a lot of other noise in that system. We wanted to make sure we were studying results in people who were fairly fit but who weren’t exercising, because exercise can clearly lower inflammation.”

The researchers also excluded from participation people taking a variety of medications to control mood, cholesterol and blood pressure as well as vegetarians, patients with diabetes, smokers, those routinely taking fish oil, people who got more than two hours of vigorous exercise each week and those whose body mass index was either below 22.5 or above 40.

Participants received either a placebo or one of two different doses of omega-3 fatty acids – either 2.5 grams or 1.25 grams per day. The supplements were calibrated to contain a ratio of the two fish oil fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), of seven to one. Previous research has suggested that EPA has more anti-inflammatory properties than does DHA.

After four months, participants who had taken the omega-3 supplements had significantly lower levels in their blood of two proteins that are markers of inflammation, also called pro-inflammatory cytokines. The low-dose group showed an average 10 percent decrease in the cytokine interleukin-6 (IL-6), and the high-dose group’s overall IL-6 dropped by 12 percent. In comparison, those taking a placebo saw an overall 36 percent increase in IL-6 by the end of the study.

Levels of the cytokine tumor necrosis factor-alpha (TNF-a) also dropped, but in a more modest way, by 0.2 percent and 2.3 percent in the low- and high-dose groups, respectively. The placebo group’s TNF-a increased by an average of 12 percent.

IL-6 and TNF-a are two of a family of six cytokines that, when stimulated, produce an inflammatory response to a stressor such as an injury or infection, said study co-author Ron Glaser, professor of molecular virology, immunology and medical genetics and director of the IBMR.

“You need this good inflammation for an initial response, but if it stays up, and inflammation becomes chronic, then you’ve got a problem,” Glaser said. “Our research and studies done by others have shown that these two cytokines are clearly related to overall health – and when they’re elevated in the blood, that is not good for overall health. So the more ways we can find to lower them, the better.”

Statistically, there was no significant difference in lowered inflammation between the two doses, but each dose clearly produced cytokine reductions that differed significantly from the placebo group.

“These data support the idea that a higher dose of omega-3 is not necessarily better than a lower dose in terms of prevention of inflammation,” said Martha Belury, professor of human nutrition at Ohio State and a co-author of the study.

However, levels of omega-3 fatty acids in participants’ blood increased according to which dose they consumed, which improved their ratio of omega-6 fatty acids to omega-3 fatty acids. The current typical American diet contains between 15 and 17 times more omega-6 than omega-3, a ratio that researchers suggest should be lowered to 4-to-1, or even 2-to-1, to improve overall health.

“Scientists tend to agree that the best way to gauge a person’s omega-3 status is to see whether that ratio goes down,” Belury said. “That’s what we saw in this study, and it was achieved through supplementation. We wanted participants to maintain normal diets and simply add this modest amount of oil to their existing diet. We expected and we found that their blood plasma omega-3 fatty acids went up in a dose-responsive manner.”

The Food and Drug Administration considers daily omega-3 supplementation of up to 3 grams to be “generally regarded as safe.” The doses in this study were within those safety parameters, but the researchers did not extend their findings to make a general recommendation about omega-3 supplementation.

“Although omega-3 fatty acids cannot take the place of good health behaviors, people with established inflammatory diseases or conditions may benefit from their use,” Kiecolt-Glaser said.

The researchers also sought to determine whether omega-3 fatty acids could reduce depression symptoms, but participants had relatively few symptoms to begin with so no significant reductions were seen. Depression is also associated with chronic inflammation, but research hasn’t yet fully defined the mechanisms behind that relationship.

This work was supported in part by grants from the National Institutes of Health. OmegaBrite, a company based in Waltham, Mass., supplied the supplements as an unrestricted gift but did not participate in the study design, results or publication.

Additional co-authors, all at Ohio State, include Rebecca Andridge of the Division of Biostatistics; William Malarkey of the IBMR and the departments of Psychiatry and Internal Medicine; and Beom Seuk Hwang of the IBMR and biostatistics.

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AUGUSTA, Ga. _ Adolescents who don’t eat enough fiber tend to have bigger bellies and higher levels of inflammatory factors in their blood, both major risk factors for cardiovascular disease and diabetes, researchers report.

The study of 559 adolescents age 14-18 from Augusta, Ga., showed they consumed on average about one-third of the daily recommended amount of fiber, said Dr. Norman Pollock, bone biologist at the Medical College of Georgia and the Institute of Public and Preventive Health at Georgia Health Sciences University.

“The simple message is adolescents need to eat more fruits, vegetables and whole grains,” Pollock said. “We need to push recommendations to increase fiber intake.“ He and Dr. Samip Parikh, an internal medicine resident at GHS Health System, are co-first authors of the study in the Journal of Clinical Endocrinology and Metabolism. Only about 1 percent of the young participants consumed the recommended daily intake of 28 grams for females and 38 grams for males. The study appears the first to correlate dietary fiber intake with inflammatory markers in adolescents.

Better understanding the relationships and risks of diet, inactivity and obesity in children and adolescents is particularly critical at a time when about 1 in 3 is overweight or obese, Parikh said. That’s nearly triple the rate since 1963, according to the American Heart Association.

Low-fiber consumers in the study were more likely to have more of the visceral fat found in and around major organs in their abdominal cavity. They also tended to have higher levels of inflammatory factors, such as immune cells called cytokines, as well as lower levels of protective adiponection, a protein secreted by fat that helps the body use glucose and fight inflammation. Interestingly, adiponectin levels tend to drop when fat becomes excessive and obesity is generally considered a chronic inflammatory state.

Exactly how fiber helps stave off some of these unhealthy consequences is not completely clear, Parikh said. Hypotheses include increased bulk in the stool causing digested food to spend less time in the gastrointestinal tract and the ability of fiber to improve insulin sensitivity, potentially reducing visceral adiposity. More indirectly, fiber tends to speed satiety, potentially decreasing total food and caloric consumption, Parikh said. It may also help absorb and eliminate inflammatory factors.

While belly fat and high inflammatory factors are inexorably linked to bad consequences such as heart disease and often occur together, one did not directly cause the other in this instance, Pollock noted. He was co-first author earlier this year of a study on the same group of adolescents that showed high-fructose consumption correlated with higher blood pressure, fasting glucose, insulin resistance and inflammatory factors as well as lower levels of cardiovascular protectors such as such as HDL cholesterol and adiponectin. These dangerous associations were exacerbated by belly fat. “There is some other mechanism (for increased inflammatory factors associated with low-fiber intake),” Pollock noted.

The scientists acknowledge getting adolescents to eat more fiber can be tough, not only because of their penchant for processed foods but because side effects can include intestinal gas, bloating and diarrhea. They are pursuing funding to develop more palatable forms of fiber that could be sprinkled, for example, on the low-fiber foods most adolescents regularly consume.

Study participants were part of a larger study assessing the relationship between activity and diet. The scientists noted that low-fiber intake also was linked to higher levels of overall body fat but only in females. A high-fiber diet seemed to reduce general body fat in males.

In the local grocery stores, you can usually find many manufacturers of the same type of food especially   the boxed cereal aisle where Kelloggs, Post and other brands are competing everyday with who has the healthiest, lowest sugar cereal on the market. Unfortunately, many manufacturers have forgotten about the consumer and have led them down the deception aisle.
The first thing to be aware of on a food label is the serving size- All the other specification like calories, fat, sodium, etc. are based of the serving size. Of course, you can get only 1-2 grams of fat in some products if the serving size is the size of a quarter. We know good and well that many of us will eat 3-4 times that amount and in crease our fat to about 8-10 grams per serving. Depending on the other ingredients and what the food is, this could be a lot of fat for one serving.
The calories listed are for the serving size only- not the entire package. Of course, some items may say serving size: 1 bar or 2 – 1” pieces. Please be aware that the serving size is very important for you to determine how many calories are in that meal.

Carbohydrates, fats and proteins are listed by the weight in grams. For example, 5 grams of
protein in one serving would have 20 calories for that serving:
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
The sodium on the food labels is something most people forget to look at. Unfortunately, many packaged products are loaded with sodium. Too much sodium in the diet can lead to water retention and possibly hypertension in some extreme cases. Be aware of a single serving size of sodium with 300 milligrams and above. The RDA (Recommended Daily Allowance) is 2400 milligrams per day.

This can be high if you are trying to lose weight or need to watch your blood pressure. One tablespoon of soy sauce has 2000 milligrams alone. Can you imagine how much sodium you take in during one dinner out for Chinese food.
Ingredients on the food label are listed in order of their weight per serving. For example, an item with high-fructose corn syrup as the first ingredient is going to be a high-sugar, high carbohydrate food, You would then want to look at the sugar content on the label and make sure the serving is less that 20 grams. If it is above that, be careful- sugar turns to fat if not used.  The fat content of food is usually broken down into total fat and saturated fat. The saturated fat, the fat from animal products, is what
you need to stay away from. Good sources of fats are olive oil, peanut butter, avocados and almonds (not almond butter).
Remember, when reading a food label, there are many ways for a manufacturer to list fats and sugars. Here are a few examples:
FATS:                                                         SUGARS:
triglycerides                                                fructose
lard                                                               lactose
oil (coconut, safflower)                            maltose
hydrogenated vegetable shortening    dextrose
lecithim                                                      sucrose
palm kernel oil                                         corn syrup
To determine the fat content in calories of a particular food, here is an example:
1 serving of Jiff peanut butter = 2 TBSP, calories = 190, Fat = 16 grams

1 gram of fat = 9 calories
16 X 9 = 144 calories in fat.

In conclusion, do not be a victim of all the manufacturer hype out there!! All the lowfat, low sodium and fat-free products are causing  consumers to add unwanted pounds to their bodies. Just because it says “FAT-FREE” does not mean that it is good for you. You still have to burn more calories than you take in to lose body fat.