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Wellness and Health

What Is Body Mass Index and Why Should You Care?

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When it comes to determining the state of your well being, sometimes it all seems to come down to numbers – your weight, blood pressure, cholesterol. All of these numbers give doctors an idea of how healthy you are. A vital number that measures your health and overall risk for disease is the BMI or body mass index. Your BMI measures your assumed body fat in relation to your height, and it is one of the most reliable ways to measure body fat since muscle mass, bone density, and the size of your frame aren’t taken into account with other simple weight measurements.  It’s not perfect…

Let me say up front that I know that the concept of BMI is debated in terms of it’s validity.  It is a formula that was created back in the 1800s and of course body image and eating habits have changed dramatically.  It also doesn’t take into account any tendencies for some women to be more curvy or social norms in communities like ours (black women) about weight and size.  Many people are shocked when their BMI  denotes that they are obese or extremely obese and they don’t feel that they fit that description.  I’m writing about it because I think you should be very aware of it since the medical profession uses it and your doctor, nutritionist or other medical professional is likely using it as a guide to determine whether you are “overweight”.  You have to make your own decisions about whether you think BMI is a valid measurement.  Many do not.  That being said, let’s talk about what BMI is.

BMI: Where You Are and Where You Should Be

All it takes is a simple math equation to determine your BMI. If the math is too daunting for you, there are also BMI calculators online that allow you to punch in your numbers and get an answer without crunching any numbers yourself. To calculate your BMI you will need to know how much you weigh (in pounds) and your height (in inches). Following is the equation you should use to calculate your BMI:

(Weight / (Height x Height) ) x 703 = BMI

Your BMI says a lot about your health. In fact, it is a better indicator of obesity than the number on the bathroom scale. Your BMI will also tell you if you’re underweight. Take a look at the following to see what your BMI says about you:

  • 18.5 and Lower – Underweight
  • 18.5 to 24.9 – Healthy Weight
  • 25 to 29.9 – Overweight
  • 30 to 39.9 – Obese
  • 40 and Over – Extreme Obesity

Why Your BMI Is a Useful Measurement

Maintaining a healthy weight involves a great deal more than hitting a “golden” number on the scale. In fact, most people inaccurately estimate what their healthy weight should be and overshoot or undershoot their ideal weight. Instead of picking a weight goal and working toward it, most doctors recommend tracking your BMI for a better look at the whole picture. Here’s why your BMI is a useful measurement:

  • Assesses Risk – Your BMI is an extremely important predictor of risk when it comes to cardiovascular diseases, high blood pressure, and diabetes. People who are considered overweight have an increased risk for these diseases and those with a BMI of 40 or greater have an extremely high risk for developing these conditions.
  • Predicts Disease – People with high BMIs are more at risk for developing several types of cancers, osteoarthritis, respiratory issues, infertility, gastro esophageal reflux, incontinence, type 2 diabetes, and strokes. Simply by knowing your BMI, your doctor will know what types of diseases to screen for during your routine examinations.

Special Considerations

In some cases, BMI measurements aren’t accurate. For example, someone who is a professional body builder will weigh more due to muscle mass. While their BMI might indicate they are overweight, they are anything but. Following are some exceptions to the BMI chart:

  • Competitive athletes and body builders
  • A person with high muscle mass and high bone density
  • Pregnant women
  • Children (without the aid of a growth chart)

For these groups of people, the BMI is not a good measurement of overall health. In the case of children, BMI measurements can shed some light on health and weight issues but it must be cross referenced with a growth chart in order to determine where a child falls in relation to his peers. Age must also be taken into account.

How to Lower Your BMI

If your BMI is higher than it should be, you can lower it by making positive, healthy changes in your life. The best way to lower your BMI is by eating a healthy, balanced diet and increasing your physical activity in an effort to lose weight. And it doesn’t take a great deal of weight loss to dramatically bring down your BMI. If you lose as little as 10-percent of your body weight, it can have a profound impact on your BMI. Making simple, modest changes today can greatly impact your overall health and your BMI tomorrow.

The Importance of Hydration

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hydrationProper hydration is one of the most important aspects of healthy living. Just look at what happens when you water a plant. It perks up and seems to spread itself towards the Sun. Nearly all the life on this planet exists only because of water. Human beings can survive for weeks without food, but only three days without water. While there are parts of the world where people do not have access to clean drinking water, many of us are blessed to have water literally on tap that only needs to be filtered to make it safe to drink. It’s such a blessing, and yet many people in the West are chronically dehydrated.

All our organs use water for nourishment and lubrication. Blood, lymph and most other bodily fluids are based on water. Dehydration can cause headaches, nausea, vision problems, muscle cramping, urinary tract infections, high cholesterol, and fatigue. Severe or chronic dehydration can lead to vomiting, muscle spasm, and failure of the liver and kidneys before it finally kills us.  Hydration also affects our metabolism and thus our ability to lose weight.

Hydration means more than gulping water occasionally. It is a long-term process that requires receiving plenty of water every day. To be truly hydrated, electrolytes are also necessary. Electrolytes are the conduits of the electrical impulses that stimulate activities like muscle contractions and nerve reactions. In a body that is sufficiently hydrated, the kidneys maintain the proper electrolyte concentrations through any level of heat or physical activity. If the hydration or electrolyte levels get too low, it becomes much more challenging for the kidneys to maintain homeostasis. Electrolyte balance is supported by adding fresh lemon or lime juice, a dash of Celtic sea salt, or a trace minerals concentrate to your water. Potassium broth and fresh (not canned) young coconut water help, as well.

Hydration is vital everyday, but especially so when one is detoxifying. The toxins that are released into the bloodstream need to be flushed out. The colon needs to be hydrated for proper elimination. Basically all of the cleansing and circulating systems of the body become more sluggish when one is dehydrated. Trying to detoxify a sluggish body can be counter-effective or dangerous. Many of the unpleasant side effects and dangers of cleansing can be mitigated by adequate hydration. Drinking plenty of water also helps stave off hunger pains if you are eating less food than the amount to which you are accustomed.

It is important to drink pure water. Most tap water, and even some bottled water, is contaminated with countless chemical additives, industrial by-products, and pharmaceutical residue. Some of the most dangerous are arsenic, mercury, pesticides, lead, aluminum, fluoride, chlorine, prescription drugs, and even radiation in some areas. Purchasing bottled water is not advised. Legally, only 70 percent of a bottle of water needs to come from a “spring” or other pure source, and the remaining 30 percent could be tap water. Chemicals from the plastic bottle can leach into the water and contaminate it. And bottling and shipping water takes a high toll on the Earth’s resources and creates more waste. A high-quality filter is recommended, and will save you money over bottled water in the long run. The most effective are two-chamber gravity models such as those manufactured by the Berkey Company, though other carbon filtration models will work, too.

A healthy person who is not cleansing or detoxing should consume one half of his or her body weight (in pounds) in ounces of water each day. So for a 180 pound person, that would be 90 ounces. When one is detoxing, usually even more water (or liquid in the form of vegetable juices and herbal tea) is required to support the cleansing process. Be sure that most of the water you drink has some form of bio-available electrolyte to support hydration as well as flushing (I find that lemon is the simplest choice for me). One way to tell if you are properly hydrated is to check your urine. If it is a very pale yellow or nearly clear, you are most likely sufficiently hydrated. If it is dark or bright yellow, then you need to drink more water.  Sorry to be so graphic, but it’s the truth (however if you have any health issues…they can affect urine color as well).

It is best to drink all of your day’s water before 7p.m. whenever possible. The kidneys go into recharge mode at that time, and will function more optimally when you are not drinking a whole lot of fluids between 7 and 10p.m. The best time to drink copious amounts of water is first thing in the morning. Tip: Drinking one or two quarts of warm water with lemon and pinch of cayenne is a great jumpstart for your day.

Fasting 101: Water Fasting and Intermittent Fasting

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Fasting is considered as one of the most powerful and ancient methods of detoxification of the body and all the systems. Overtime, a number of variations in the methods and strategies of fasting have been developed, but the overall health benefits and effect on the metabolism are still the same.  Today I want to talk about two very common methods:

  • Water fasting
  • Intermittent fasting

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This info is my opinion and based on my own research.  Since I’m not a medical expert, I would always suggest that you talk to your doctor before starting any fast…water, juicing, etc.

Regardless of the strategy employed, the main health benefits of fasting are:

  • Spiritual rejuvenation and connection for those who do it for spiritual reasons.
  • Healing and detoxification for the body, per organs being able to heal and do their natural detox functions
  • Conservation of energy by the body in general and with regard to the body processes related to digestion.  That energy can be used for cleaning the tissues, blood, etc.
  • Metabolism of fats
  • Promotion of weight loss

What happens during fasting?

Fasting is a physiological phenomenon for your body. Human body is designed for fasting and research suggests that most of the dramatic changes take place during initial 3 days of fasting. These changes are attributed to the alterations in the normal pattern of energy metabolism (from glucose and carbohydrates to fatty acids and ketones).

Benefits of fasting in addition to detoxification:

  1. Fasting is helpful in controlling blood pressure, hypercholesterolemia and high LDL cholesterol levels.
  2. Tightly regulated and properly structured fasting plans are helpful in decreasing the obesity and obesity related health issues.
  3. Fasting increases the production and concentration of anti-inflammatory mediators in the body that lessen the symptoms of joints disorders, arthritis and other inflammatory disorders.
  4. Fasting has been used for spiritual uplift in cultures and religions all over the world.

Who should not fast?

If you have any of the below listed condition, you may not be an ideal candidate for detoxification by fasting:

  • If you are severely anemic
  • If you have eating disorders, like bulimia or anorexia nervosa, as well as depression.
  • If you are pregnant or nursing
  • If you are suffering from malnutrition
  • If you have diabetes or blood sugar issues
  • If you have issues with kidney function
  • If you have a serious health concern or chronic illness, you may benefit from fasting or it could make your condition worse.  You have to discuss fasting as an option for greater health with your doctor/medical expert.

Those of you who are medically well and want to choose fasting for detoxification have a lot of options.  Here are the 3 most common methods.

Water Fasting

Normally done for 3 – 10 days, water fasting is one of the oldest forms of fasting.  It is most often done for spiritual as well as physical healing.  How do you do a water fast?  You abstain from anything other than purified water for the period of time you are fasting.  No water, no food, no juice, etc.   Thus, it’s not something that most people can do for an extended time and their are many potential health risks for long term water fasting.  Increased self control and increased spiritual connection are thought to be the main benefits of water fasting.

I don’t suggest water fasting for weight loss because of the lack of nutrients and nutrition, however I do think that for detoxing and spiritual practices that it’s fine for healthy people.

Intermittent Fasting with Calorie Restriction:

Intermittent fasting refers to decreasing total calorie intake and increasing the spacing between the meals.  In essence it’s changing your eating patterns.  Some people designate a window of time (6 hours or 4 hours for example) and they only eat then.  They fast the rest of the day.  Others will fast a full 24 hours a few times per week.  For example, They may have breakfast ending at 10am and not eat again until 10 am the next day.

The thought with intermittent fasting is that your body will have to pull from it’s stored fat for energy rather than the food you eat that is turned into glucose that goes into your bloodstream or glycogen in your muscles.  The metabolizing of this fat should cause weight loss, but it also opens the door for toxins that are stored in the fat and lymphatic system to be detoxed (if you properly fast).  This is basically true with all claims that fasting will help you lose weight because the only fuel available to the body is fat…technically.

What are the benefits?    Intermittent fasting is helpful not only for weight loss and healthy metabolism but also for longevity and well-being according to a research published in the peer reviewed journal Ageing research reviews suggested that intermittent fasting and calorie restriction can decrease the risk of neurodegenerative diseases like Alzheimer’s disease and other causes of dementia. This suggests that reducing the amount of calories help the cells to adapt and regenerate to the toxic environment around us. In addition, studies have shown that intermittent fasting may increase the rate of overall metabolism. This is a concept that’s still be sorted out in the research so it’s not set in stone.

Personally, I think it’s healthier to focus on whole, unprocessed foods, like fresh, uncooked fruits and veggies (organic if you can get them) to cleanse the body.

General Cautions:

  • If your total calorie intake was more than 3000 calories, intermittent fasting or severe calorie restriction may lead to complications. It’s better to reduce your calorie intake moderately by 500-1000 calories (cleaning up your diet) per day and then initiate intermittent fasting.
  • Lastly, after certain period of fasting, body begin to mobilize muscle proteins to generate energy (leading to weakness and muscle aches). Research data indicates that after the mobilization of glycogen (the storage form of glucose), body begin to metabolize proteins (almost 60 and 84 grams per day or 3 ounce of muscle mass) for the first few days until ketone production is initiated after which the rate of protein breakdown decreases.  You don’t want to lose muscle, you want to lose fat.  This one of the main reasons why people gain the weight back after fasting or dieting.  Less lean, calorie burning muscle on their bodies because it’s been eaten away.

Prolonging you fasting (more than 2 weeks) can lead to severe lethargy, electrolyte imbalance, weakness, dizziness and alterations in the productivity.  Talk with your doctor before going on any fasting plan.  Fasting can be done in a healthy way, but you have to know what you’re doing.

Top Myths About Detoxing

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There are a few myths about detoxifying which can cause confusion.  Here is some info on top myths:

“We are all toxic!” 

detox mythsWhile it is true that there is more pollution entering our bodies now than in any point in history, this does not automatically mean that all people are suffering from toxin overload. If you may not be “toxic” if you…

  • Are a healthy, active person who always eat homemade, small meals with only organic ingredients and minimal saturated fats and starches
  • Drink only spring water
  • Live in rural areas away from EMF radiation,

If you fit this profile, you probably do not need an intense detoxification protocol. The body’s natural cleansing process can handle the small amounts of toxins that are part of a healthy lifestyle. For most modern people, especially those living in urban environments and/or who have made poor eating choices, detoxes can help us discover the difference between surviving and thriving.

 “All you have to do is fast and you’ll lose tons of weight!”

Detoxes are an excellent way to kick-start a weight loss regime, but they are not the final answer. Experts indicate that usually people only maintain weight loss after a cleanse ends when they continue to exercise regularly and limit caloric intake. Detoxing, and especially fasting, can trigger a sense of depravation that can cause overeating after the cleanse if one is not vigilant. Many people have even gained weight after a detox because their bodies were not nutritionally supported well enough during the cleanse, or they did not eat right and exercise regularly afterward. A healthy lifestyle that includes eating appropriate amounts of organic food (and foods that are not highly processed) and exercising vigorously is the safest and most effective long-term detox strategy. Detoxing is a great supplement or kick-start to a weight loss plan, but should not be relied on as the only solution.

“People on a detox only drink water.”

detox waterSome religious and spiritual practices include periods of water fasting to purify the mind, but this is not a sustainable way to stimulate detox for weight loss long term.  I’m not saying that people don’t report benefits from water fasting, because it is known to help, but the reasons and time frames are varied.  Too varied for me to recommend it in connection with weight loss.  There are several ways to effectively detoxify the body, and many are quite gradual and gentle. Some include periods of fasting on vegetable juice, but even eating a careful diet (raw fruits and veggies for example) can be a helpful detox. If you haven’t done your research, water fasts should only be practiced by healthy adults under the supervision of a doctor or qualified health care professional or within a spiritual context..

“You have to buy Product XYZ to detox effectively.”

Most effective detoxes include food, liquids, and herbal supplements that can be purchased at many health food stores and online retailers. While it can be helpful to have the support of a nutritionist or cleanse specialist, no special proprietary formula (a.k.a. who knows what is in it) is necessary. Some diet pills and powders can actually be harmful because of the questionable chemicals they contain and lack of any regulation.

Loose Skin after Weight Loss: Why It Happens and What to Do about It

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loose skin after weight lossFor many people, the joy of watching the number on the scale and the size of their clothing go down gets overshadowed by the presence of loose skin. Not only can your skin get loose and saggy after extreme weight loss, your body can maintain the same shape it had before your weight loss efforts. The image in the mirror, while smaller, appears to change little all the while your skin loses shape and elasticity. Fortunately there are ways you can combat loose skin while dieting.

Why Do People Have Loose Skin after Weight Loss?

Your skin is an amazing organ with the ability to expand and contract along with your growth spurts and changing body. This ability is called elasticity and it is at the heart of the factors that contribute to loose skin. You see, once elasticity is gone, your skin loses its ability to shrink back – much like a worn out rubber band that refuses to recoil. Following are just a few things that can affect your skin’s elasticity:

  • Obesity – If you are considered obese, your skin has stretched considerably. Those who need to lose 100 lbs. or more in order to reach their goal weight can expect some lose skin.
  • Time – the amount of time you have been overweight also has some bearing on how loose your skin will be once you lose the weight. The longer your skin remains in a stretched-out position, the harder it will be for it to snap back.
  • Age – As we age, we lose elasticity – it’s what causes wrinkles. Younger skin has more ability to shrink back after weight loss than older skin.

So, some of these factors can not be affected that much.  This is why many people have to have surgery after losing large amounts of weight.  It’s just a fact.  However, you should never let loose skin stop you from losing weight.  Being obese or overweight and dealing with weight related health issues is not worth the vanity.  Your health is more important than some loose skin.

How to Minimize Loose Skin during Weight Loss

As mentioned before, there are several things you can do to minimize loose skin during weight loss. While you may not be able to avoid loose skin altogether, you can surely improve your skin’s ability to retract.

  1. Lose weight slowly – Sustaining a gradual weight loss of approximately 1-2 pounds per week will go a long way in preventing loose skin. You see, it takes time for your skin to contract. When you lose weight quickly, your skin has no time to catch up.
  2. Consume plenty of protein and good fats – Your skin, hair, and nails are made up of protein. Eat plenty of it to alleviate loose skin.  Collagen is a protein that is related to this in the body.  The issue is that if you aren’t eating right and your body starts to cannibalize the protein in your body…it could eat up or hinder the production of collagen that you need for skin elasticity.  It’s also important to include healthy oils in your diet to keep the skin flexible and as healthy as possible.
  3. Get a weekly or monthly massage –  Massages improve circulation to the skin and helps skin retract. Getting a massage also helps alleviate cellulite – another unsightly issue that occurs during weight loss.
  4. Take a multivitamin or monitor the vitamins you are eating – For good skin health, you need vitamin C, E, A, B-complex and K.  Iron, selenium and zinc are also minerals you’d want to get the recommended amount of.
  5. Don’t be afraid of weights – Weight training will help to reshape and redefine the body.  Muscle also burns fat at rest.  Adding some muscle definition and muscle tone will help to redefine your body so that it doesn’t appear that you have just deflated.

In addition to these tips, it’s vital to remain hydrated. All of your body’s organs, including your skin, need water in order to function properly. If you stay hydrated, lose weight slowly, follow a balance diet, and make efforts to increase your skin circulation, you can greatly diminish the amount of loose skin you will have after you lose all the weight. In cases of extreme weight loss, however, it often becomes necessary to surgically remove excess skin when it becomes apparent that it isn’t going to bounce back into shape.

5 Benefits of Adult Weight Loss Camps

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Adult weight loss camps and weight loss resorts are designed to give overweight adults all the tools they need to transform their life and adopt a healthy lifestyle. Typically, adults sign up for a certain number of days or weeks, pack their bags, and call the resort home for the duration of their treatment.  You may be familiar with the Biggest Loser resorts, like the one in Utah, or Pritikin Longevity Center in Florida.  Camps normally employ nutrition experts, personal trainers, counselors, and nurses in an effort to create a well-balanced program that puts campers on the path to sustained weight loss and weight management.

resortzumba5 Benefits of Weight Loss Resorts

Although not everyone is successful at a weight loss camp, these camps have helped countless individuals realize their weight loss goals. Since many require a controlled environment in order to establish healthy habits and make a positive lifestyle change, weight loss camps have proved to be invaluable.

  1. Helps you establish realistic goals. Many people set unrealistic expectations of themselves, causing them to give up too early when they don’t get the results they expect. Experts at a weight loss camp will help you set realistic goals according to your body type, lifestyle, and eating habits.
  2. Promotes healthy weight loss. With so many fad diets out there and contradictory information, it can be difficult to figure out the healthiest way to lose weight. When you attend a weight loss camp, you have a host of experts including physical trainers and nutritionists at your disposal. They will help you dispel the hype and establish a healthy weight loss regimen.
  3. Gives you a head start on a healthy lifestyle. It can be difficult to make a lifestyle change through sheer willpower. Residing at a resort for a few weeks allows you to adopt a new lifestyle in a controlled atmosphere. You won’t have to worry about backsliding, the counselors won’t let you.
  4. Addresses emotional triggers. Many times, overeating and binging are caused by underlying emotional triggers. If not addressed, these triggers will continue to wreak havoc on your weight loss attempts. Not only do camp counselors help you with your eating issues, they help you overcome emotional issues as well. When you uncover emotional triggers and learn how to counteract them, you will be much more successful with your weight loss endeavors.
  5. Educates you about nutrition. Nutrition experts will not only educate you about nutrition, they will help you establish a realistic meal plan and give you the information you need to continue making wise food choices in the future.

Adult weight loss camps pose many benefits for those who wish to jump start their weight loss efforts. However, they can be expensive, which is why many people decide to forgo the experience. Although weight loss camps are not cheap, the information you get from attending camp can prove to be invaluable. In addition to helping you establish a healthy lifestyle, a weight loss camp will provide you with the necessary tools you need to continue to make wise, healthy decisions regarding your weight, diet, and activity level.

Here is a list of weight loss resorts from the Travel Channel.

Is Fast Food Making Americans Sicker?

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In addition to the burgers and fries that we consume on a huge scale, fast food also refers to foods that we purchase at the grocery store and “prepare” at home. These heat-and-serve meals are particularly bothersome because most people don’t even realize they’re consuming fast food. Often called convenience foods, these types of foods include frozen meals, pizza, and hot dogs. While most people have limited their trips through the drive-thru, these types of foods are still heavily consumed. And they are making us sick.

fastfoodHow Your Body Breaks Down Processed Foods

Processed foods and foods loaded with preservatives are particularly difficult for your body to break down and process. Digestive juices pose little threat to processed foods such as Ramen noodles which barely lose their noodle form throughout the majority of the gastro-intestinal system.

Not only is it nearly impossible for your body to extract a lot of nutrients from many of these foods, they often loiter about in your gut on an extremely sluggish journey down hill. This only serves to back up your system and make it further impossible for your body to absorb nutrients.

Fast Food Equals Malnutrition

Since processed foods and fast foods leave you feeling full without filling you up with nutrients and healthy fiber, it’s very easy to become malnourished if you consume too many of them. Even if you do consume some sort of nutrition throughout the day, a gut full of processed foods may be unable to adequately process the good foods you do eat.

Additionally, fast foods are packed with addictive ingredients such as processed sugars and MSG. When eaten, these ingredients cause a spike in blood sugar and the release of dopamine – a feel-good chemical – in the brain. This chemical reward system leads to addiction and the consumption of a larger quantity of greasy, fast, convenient foods.

Weight Gain and Diseases Associated with Fast Food

A typical number whatever from your local fast food restaurant packs an average of 1,400 calories – dieticians recommend a 1700 – 2,000 calorie per day diet (in addition to exercise) for optimal health and weight maintenance. If you eat out several times a week, you can see how you will quickly consume more calories than your body can burn off, which will result in weight gain.

As if being overweight isn’t reason enough to stop eating fast food, obesity is directly linked to the majority of premature deaths in the US. Not only does obesity put you at risk for certain heart and circulatory diseases, it also can lead to diabetes, cancer, high blood pressure, and a whole host of issues that can leave you feeling ill; many of the diseases associated with obesity can even shorten your life span.

Since fast food isn’t going to go anywhere anytime soon, it’s up to you to eliminate it from your diet. Consume fresh foods whenever possible and start cooking your own meals. If time is a factor, prepare several meals on the weekend so that you can heat and serve them throughout the week.

Hidden Sugars – The Many Names of Processed Sugar

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Processed, refined sugars go by different names – names you might not recognize as being processed sugar. It’s very easy for someone who is not familiar with all the hidden names of sugar to erroneously consume large amounts of the stuff. So, if you’re trying to eliminate processed sugars from your diet – or at least limit the amount you eat – you need to learn all the names sugar goes by.

sugarWhat’s in a Name? The Hidden Names of Processed Sugar

There are literally dozens of names for sugar. Some are quite obvious such as corn syrup, brown sugar, date sugar, cane sugar, beet sugar, or anything else that ends in “sugar.” However, spotting other sources of hidden sugar can be quite tricky. A good rule of thumb is to eliminate anything that has sugar and syrup in the title as well as anything ending in “ose” like glucose, dextrose, fructose, and sucrose. Following are some of the ones that aren’t so apparent:

  • Diastatic Malt
  • Ethyl Maltol
  • Fruit Juice
  • Corn Sweetner
  • Maltose
  • Mannitol
  • Molasses
  • Sorbitol
  • Cane Juice
  • Evaporated Cane Juice
  • Fruit Juice Concentrate
  • Barley Malt
  • Maltodextrin
  • Caramel
  • Treacle
  • Sucanat
  • Rapadura
  • Jaggery
  • Panela
  • Monk Fruit
  • Rice Syrup or Brown Rice Syrup

Why Processed Sugars are Bad

A diet high in processed sugars can lead to weight gain and other health issues. Not only is sugar nothing more than empty calories it can cause fat deposits to form in the liver, raise blood cholesterol, contribute to insulin resistance, increases your risk for diseases – and it’s addictive. Consuming sugar can also cause spikes in blood sugar, which can cause you to feel hungry and crave more sugary foods.

Tips for Avoiding Processed Sugars

While it is difficult to avoid all processed sugars, there are things you can do to greatly reduce the amount of sugar you eat. In addition to making wise, healthy choices, you can eliminate much of the sugar in your diet by doing the following:

  • Read Labels – Now that you’re armed with the knowledge of all the hidden names of sugar, you can properly read ingredient labels, spot hidden sugars, and avoid purchasing foods that contain them. Become a label-reading junkie. Do not put anything in your cart that you have not properly vetted for processed sugar.
  • Don’t Eat Packaged Foods – It’s as simple as that. If it’s in a package, avoid it. You can bet there are processed sugars in any packaged convenience food that you might pick up. Instead, eat fresh foods. Hint: most fresh foods are found along the four outside walls of the grocery store.
  • No Sugary Drinks – Much of the sugar that Americans consume comes in the form of sodas and other sugary drinks. Replace your sugar-filled drinks with water to avoid eating excess sugar.

As you can see, avoiding processed sugars can be tricky. However, you can do it with a little knowledge, pre-planning, and will power. Once you reduce the amount of sugar you eat, you will start to crave it less, which will make the task of avoiding sugar easier than you ever thought possible.

Raspberry Ketones: Are They Just a Diet Fad?

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Most of what your body needs to be healthy can be found in nature. From wholesome, organic foods to herbal and vitamin supplements, the earth supplies virtually everything you need to survive and stay well. So, it’s safe to assume that some natural ingredients possess healing qualities unmatched by man-made chemicals. However, some herbal supplements, while safe, do little to improve your overall well being.

raspberry ketoneRaspberry Ketones are derived from the ingredient in raspberries that give them their smell. Found in very small amounts in each raspberry, ketones are extracted and combined to create the natural supplement of the same name. Many medical and weight-loss specialists have proclaimed that raspberry ketones are capable of dramatically enhancing weight-loss efforts.

Weight Loss and Health Benefits of Raspberry Ketones

Proposed benefits of raspberry ketones include increasing lean body mass, treating hair loss, enhancing weight loss, and fighting obesity. As with most natural supplements, the results and opinions surrounding raspberry ketones are mixed. While the supplement has attracted some medical support from famous health experts such as Dr. Oz, it has attracted just as many critics, leaving many to wonder if raspberry ketones are the real thing or just another fad.

The Science behind the Hype

How do raspberry ketones work? According to experts, raspberry ketones regulate the hormone adiponectin – a hormone which is in small supply in overweight and obese individuals. Increasing adiponectin has shown to have a positive effect on insulin levels. All of these chemical changes within the body are thought to improve metabolism, the rate at which the body burns and uses calories.

Raspberry ketone supplements have been around for decades without much attention being given to them. However, recent studies have shown that mice lost a great deal of weight when given the supplement in high doses. Prior studies used smaller amounts of raspberry ketones and were found to be inconclusive.

Side Effects and Drawbacks Associated with Raspberry Ketones

Although raspberry ketones are considered safe by the FDA, they have never been used in any human trials. It’s rated GRAS (generally recognized as safe) and the FDA doesn’t recognize the weight loss claims.  Therefore, their effectiveness and safety have not been tested in people. Some evidence also shows that raspberry ketones are chemically related to a stimulant that can cause shakiness, high blood pressure, and accelerated heart rate. Bottom line: There’s not enough information to make a conclusive decision as to the effectiveness or safety of this dietary supplement.

As with all weight-loss regimens, medical professionals recommend eating a balanced diet and exercising regularly to facilitate weight loss even while taking raspberry ketones. While the effectiveness of raspberry ketones remains unproven, medical professionals do agree on one thing: You must eat less and exercise more to lose weight.  Please do not take any natural supplement without checking with your medical professional of choice.

Liver Health: Benefits of Milk Thistle

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milk thistleI recently posted an article all about how the liver is related to weight loss and a healthy metabolism.  Knowing whether you have a healthy liver is important to your weight loss efforts because of it’s role in breaking down fats and processing toxins.  One of the things I’ve always heard was good for liver health is Milk Thistle.  I wanted to do some research and give you more info on the benefits of this herb.

An alternative herbal supplement, milk thistle is a plant found in the Mediterranean region. When the leaves of this plant are crushed, a milky white liquid oozes out, hence the name milk thistle. Most of the benefits derived from this plant come from a chemical called silymarin which is extracted from the seeds. This active ingredient found in milk thistle herbal supplements is believed to combat a number of conditions affecting the liver including cirrhosis, hepatitis, cancer, and liver poisoning.

Liver Benefits of Milk Thistle

Silymarin possesses antioxidant and anti-inflammatory properties which are thought to help the liver repair itself and grow new cells. The following are some benefits associated with this supplement:

  • Cirrhosis – Numerous studies have shown that milk thistle can improve liver function and stave off death in cases of liver cirrhosis and liver damage due to alcoholism. However, some studies have been inconclusive, leaving most in the medical community yearning for more studies into the effectiveness of milk thistle.
  • Hepatitis – The anti-inflammatory properties of milk thistle have helped hepatitis patients – particularly those with hepatitis C – improve their liver function and reduce inflammation. In one study, slightly less than half of all participants were able to reduce their viral hepatitis to undetectable numbers.
  • Cancer – Laboratory studies with cancer cells have shown some promise. During research, it has been found that silymarin appears to prevent cancer cells from reproducing, shorten their lifespan, and reduce the blood supply to tumors. However, there have been no reputable human trials performed as to the effectiveness of milk thistle when it comes to treating cancer in the body.
  • Poisoning – The liver is a giant sponge, filtering hazards and toxins from the body. In cases of poisoning, the liver can become damaged, resulting in death. Silymarin has been used in cases of deathcap mushroom poisoning as an antidote. Studies in animals have shown that milk thistle can counteract the effect of this toxic mushroom if administered within just a few short minutes of ingestion. If administered within the first day, it can reduce the risk of liver damage and death.

Milk thistle has been shown to offer other benefits not related to the liver including menopause, high cholesterol, and diabetes. In most cases, however, the effectiveness of milk thistle has not been studied and researched effectively, resulting in mixed results. While medical trials and laboratory testing show a great deal of promise, more research is needed.

While the effectiveness of milk thistle might be debatable at this point, the safety of this alternative supplement is not. Salymarin has been found to be safe when taken as a daily supplement over a long period of time.  Consult with your doctor or health professional of choice before starting any regular use of an herb supplement like milk thistle.  You never know when you may have an allergic or adverse reaction to an herb or natural supplement or if it will react to other medications.  Better safe than sorry.