Diabetes Ages Your Brain Five Years Faster Than Normal

December 18, 2014 | 234,087 views | By Dr. Mercola In the United States, nearly 80 million people, or one in four, have diabetes or pre-diabetes. What’s worse, diabetes among children and teens has also skyrocketed. The most recent data1,2 reveals that incidence of type 2 diabetes among children aged 10-19 rose by 30 percent between 2001 and 2009. The same situation exists in other developed nations. In the UK, more than one-third of adults are now pre-diabetic,3 and British researchers warn that this will lead to a massive avalanche of type 2 diabetics in upcoming years, which will have serious consequences for health care and life expectancy. Diabetes Linked to Faster Decline in Memory One of many debilitating health problems associated with type 2 diabetes is a higher risk for dementia. According to one recent study,4,5,6 diabetes ages your brain about five years faster than normal. People who are diagnosed with diabetes in their 50s are at a significantly heightened risk for mental decline by the time they’re 70. Previous research7 has also shown that type 2 diabetics lose more brain volume with age than expected—particularly gray matter. This kind of brain atrophy is yet another contributing factor for dementia. According to lead author Elizabeth Selvin, PhD, MPH, an associate professor of epidemiology at the Johns Hopkins Bloomberg School of Public Health:8 “The lesson is that to have a healthy brain when you’re 70, you need to eat right and exercise when you’re 50. There is a substantial cognitive decline associated with diabetes, pre-diabetes and poor glucose control in people with diabetes. And we know how to prevent or delay the diabetes associated with this decline...” The Importance of Healthy Blood Vessels for Proper Brain Function A number of different factors play a role in memory decline and dementia. One important factor is the health of your blood vessels, and I’ve previously discussed the links between heart disease and dementia. In fact, the test that predicts your future risk of heart disease is better at predicting your risk of dementia than a specific dementia-risk test.9 In the featured study, diabetics were found to suffer a 19 percent greater decline in mental acuity compared to non-diabetics over the course of 20 years. Those with pre-diabetes were also at a significantly increased risk for memory decline. The researchers suggest the decline in memory associated with diabetes is due to damage to small blood vessels in the brain. According to co-author A. Richey Sharrett, MD, DrPH: “There are many ways we can reduce the impact of cerebral blood vessel disease—by prevention or control of diabetes and hypertension, reduction in smoking, increase in exercise and improvements in diet. Knowing that the risk for cognitive impairments begins with diabetes and other risk factors in mid-life can be a strong motivator for patients and their doctors to adopt and maintain long-term healthy practices.” The best predictor of type 2 diabetes is being obese or overweight, and in the US one-third of children and teens (aged two to 19), and more than two-thirds of adults are either overweight or obese. Obesity is usually the result of inappropriate lifestyle choices, such as eating too much processed foods (high in carbs and low in healthy fats), and not fasting enough. It’s interesting to note that the poorest Americans have the highest obesity rate, and they also tend to eat a diet that is very high in processed foods. This is yet another indication that processed foods play a significant role in metabolic dysfunction, weight gain, and associated health problems like diabetes, heart disease, and dementia. Diabetes Medication May Do More Harm Than Good Diabetes is a disease rooted in insulin resistance10 and perhaps more importantly, a malfunction of leptin signaling, caused by chronically elevated insulin and leptin levels. This is why the medical community’s approach to its treatment is not getting anywhere. Contrary to popular belief, treating type 2 diabetes with insulin is actually one of the worst things you can do, as it only exacerbates the underlying problem. One recent study published in JAMA Internal Medicine11 concluded that insulin therapy in type 2 diabetic patients—especially older diabetics—may indeed do more harm than good. As reported by Medical News Today:12 “In the US, type 2 diabetes is diagnosed when hemoglobin A1c levels reach 6.5 percent or higher. The higher A1c levels are, the greater the risk of other health problems. Sometimes the condition can be managed through changes in diet, but other patients with type 2 diabetes may need medication - such as insulin or metformin – to help lower their blood sugar levels, and ultimately, reduce the risk of diabetes complications. But the researchers of this latest study... claim that the benefits of such treatment - particularly for people over the age of 50 – may not always outweigh the negatives. ‘In many cases, insulin treatment may not do anything to add to the person's quality life expectancy,’ says study co-author John S. Yudkin... ‘If people feel that insulin therapy reduces their quality of life by anything more than around 3-4 percent, this will outweigh any potential benefits gained by treatment in almost anyone with type 2 diabetes over around 50 years old.’ ... For example, they estimate that a person with type 2 diabetes who begins insulin therapy at age 45 and lowers their hemoglobin A1c levels by 1 percent may experience an extra 10 months of healthy life. But for a patient who starts treatment for type 2 diabetes at age 75, they estimate the therapy may only gain them an additional 3 weeks of healthy life. The researchers say this prompts the question - is 10-15 years of pills or injections with possible side effects worth it?” Lifestyle Changes Are as Effective as Medicine for Preventing Type 2 Diabetes Just like obesity, type 2 diabetes is primarily controlled and prevented through diet and exercise. Avoiding sugar (and processed fructose in particular) is imperative for preventing insulin/leptin resistance. Exercise is also important for normalizing your insulin and leptin sensitivity. I’ve often said that lifestyle changes can be just as, if not more, effective than drugs, and studies have repeatedly confirmed this view. Most recently, a meta-analysis published in Diabetologia13 found that diet and exercise lowers blood sugar levels and prevents diabetes in pre-diabetics as effectively as diabetic medications in both genders. As reported by MedicineNet.com:14 “The researchers reviewed data from more than 7,400 women and 5,500 men in 12 studies. Men and women with prediabetes who made lifestyle changes were 40 percent less likely to progress to diabetes after one year, and 37 percent less likely to progress after three years, compared to those who did not make lifestyle changes, the study found. Men and women with prediabetes who made lifestyle changes also lost more weight and had greater reductions in blood sugar levels, the researchers said... ‘Clinically, these findings highlight an important issue. Despite differences in age of onset, detection and burden of type 2 diabetes between men and women, the effectiveness of preventive interventions in people with prediabetes is not influenced by gender,’ the researchers explained...” The Importance of Magnesium for Glucose and Insulin Balance Magnesium deficiency is also worth mentioning, as it plays an important role in glucose and insulin homeostasis.15 Magnesium is also required to activate tyrosine kinase, an enzyme that functions as an “on” or “off” switch in many cellular functions and is required for the proper function of your insulin receptors. Studies,16,17,18 from around the world universally agree that in order to optimize your metabolism and keep your risk for type 2 diabetes low, you need to consume adequate magnesium. One 2013 study involving pre-diabetics found that most had inadequate magnesium intake, and those with the highest magnesium intake reduced their risk for blood sugar and metabolic problems by a whopping 71 percent.19 Current government guidelines for magnesium intake among adults call for 300 to 420 mg per day,7 but research suggests many would benefit from a much higher intake—about 700 mg per day or more. Type 3 Diabetes, or ‘Brain Diabetes,’ May Be Responsible for Alzheimer’s Disease A growing body of research suggests there’s a powerful connection between your diet and your risk of Alzheimer's disease20 via similar pathways that cause type 2 diabetes. Alzheimer's disease was tentatively dubbed "type 3 diabetes" in early 2005 when researchers learned that, in addition to the pancreas, your brain also produces insulin. This brain insulin is actually necessary for the survival of your brain cells. A drop in insulin production in your brain may contribute to the degeneration of your brain cells, and studies have found that people with lower levels of insulin and insulin receptors in their brain often have Alzheimer's disease. Researchers have discovered that insulin actually does far more than regulate your blood sugar. It also helps with neuron glucose-uptake, and the regulation of neurotransmitters like acetylcholine, which are crucial for memory and learning. This is why reducing the level of insulin in your brain impairs your cognition. It's becoming increasingly clear that the same pathological process that leads to insulin resistance and type 2 diabetes may also hold true for your brain. As you over-indulge on sugar and grains, your brain becomes overwhelmed by the consistently high levels of glucose and insulin that blunts its insulin signaling, leading to impairments in your thinking and memory abilities, eventually causing permanent brain damage. Additionally, when your liver is busy processing fructose (which your liver turns into fat), it severely hampers its ability to make cholesterol, an essential building block of your brain that is crucial for optimal brain function. Indeed, mounting evidence supports the notion that significantly reducing fructose consumption is a very important step you can take to prevent Alzheimer's disease. Prevention and Treatment Guidelines It’s becoming quite clear that to protect your brain and prevent cognitive decline, it’s important to address any underlying insulin/leptin resistance and/or type 2 diabetes. Fortunately, type 2 diabetes is curable, and in the vast majority of cases does not require any form of medication. The following nutrition and lifestyle modifications should be the foundation of your diabetes prevention and treatment plan. Also, make sure to monitor your FASTING insulin level. This is every bit as important as monitoring your fasting blood sugar. You'll want your fasting insulin level to be between 2 and 4. The higher your level, the greater your insulin resistance and the more aggressive you need to be in your treatment plan, especially when it comes to altering your diet. Swap out processed foods, all forms of sugar—particularly fructose—as well as all grains, for whole, fresh food. A primary reason for the failure of conventional diabetes treatment over the last 50 years has to do with seriously flawed dietary recommendations. Refined fructose, grains, and other sugar forming starchy carbohydrates are largely responsible for your body's adverse insulin reactions, and all sugars and grains—even "healthful" grains such as whole, organic ones—need to be drastically reduced. If you’re insulin/leptin resistant, have diabetes, high blood pressure, heart disease, or are overweight, you’d be wise to limit your total fructose intake to 15 grams per day until your insulin/leptin resistance has resolved. This includes about 80 percent of Americans. For all others, I recommend limiting your daily fructose consumption to 25 grams or less, to maintain optimal health. The easiest way to accomplish this is by swapping processed foods for whole, ideally organic foods. This means cooking from scratch with fresh ingredients. Processed foods are the main source of all the primary culprits, including high fructose corn syrup and other sugars, processed grains, trans fats, artificial sweeteners, and other synthetic additives that may aggravate metabolic dysfunction. Besides fructose, trans fat (NOT saturated fat) increases your risk for diabetes21 by interfering with your insulin receptors. Recent research22,23 also demonstrates that trans fat has a distinct adverse impact on memory, courtesy of the oxidative stress and brain inflammation these fats produce. Healthy saturated fats do not have any of these adverse effects on your health. Since you’re cutting out a lot of energy (carbs) from your diet when you reduce sugars and grains, you need to replace them with something. The ideal replacement is a combination of: Low-to-moderate amount of high-quality protein. Substantial amounts of protein can be found in meat, fish, eggs, dairy products, legumes, and nuts. When selecting animal-based protein, be sure to opt for organically raised, grass-fed or pastured meats, eggs, and dairy, to avoid potential health complications caused by genetically engineered animal feed and pesticides. Most Americans eat far too much protein, so be mindful of the amount. I believe it is the rare person who really needs more than one-half gram of protein per pound of lean body mass. Those that are aggressively exercising or competing and pregnant women should have about 25 percent more, but most people rarely need more than 40-70 grams of protein a day. To determine your lean body mass, find out your percent body fat and subtract from 100. This means that if you have 20 percent body fat, you have 80 percent lean body mass. Just multiply that by your current weight to get your lean body mass in pounds or kilos. To determine whether you’re getting too much protein, simply calculate your lean body mass as described above, then write down everything you’re eating for a few days, and calculate the amount of daily protein from all sources. Again, you’re aiming for one-half gram of protein per pound of lean body mass, which would place most people in the range of 40 to 70 grams of protein per day. If you’re currently averaging a lot more than that, adjust downward accordingly. You could use the chart below or simply Google the food you want to know and you will quickly find the grams of protein in the food. Red meat, pork, poultry, and seafood average 6-9 grams of protein per ounce. An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18-27 grams of protein Eggs contain about 6-8 grams of protein per egg. So an omelet made from two eggs would give you about 12-16 grams of protein. If you add cheese, you need to calculate that protein in as well (check the label of your cheese) Seeds and nuts contain on average 4-8 grams of protein per quarter cup Cooked beans average about 7-8 grams per half cup Cooked grains average 5-7 grams per cup Most vegetables contain about 1-2 grams of protein per ounce As much high-quality healthy fat as you want (saturated24 and monounsaturated). For optimal health, most people need upwards of 50-85 percent of their daily calories in the form of healthy fats. Good sources include coconut and coconut oil, avocados, butter, nuts, and animal fats. (Remember, fat is high in calories while being small in terms of volume. So when you look at your plate, the largest portion would be vegetables.) As many non-starchy vegetables as you want Exercise regularly and intensely. Studies have shown that exercise, even without weight loss, increases insulin sensitivity.25 High intensity interval training (HIIT), which is a central component of my Peak Fitness program, has been shown to improve insulin sensitivity by as much as 24 percent in just four weeks. Exercise also prompts nerve cells to release brain-derived neurotrophic factor (BDNF), which triggers other chemicals that promote neural health, and directly benefits cognitive functions, including learning. A number of studies have also shown that exercise can promote growth of new brain cells, enlarge your memory center, improve IQ scores, and help prevent brain deterioration associated with aging. Improve your omega-3 to omega-6 ratio. Today’s Western diet has far too many processed and damaged omega-6 fats, and is far too little omega-3 fats.26 The main sources of omega-6 fats are corn, soy, canola, safflower, peanut, and sunflower oil (the first two of which are typically genetically engineered as well, which further complicates matters). Our bodies evolved for an optimal of approximately 1:1 ratio of omega-6 to omega-3. However, our ratio has deteriorated to between 20:1 and 50:1 in favor of omega-6. This lopsided ratio has seriously adverse health consequences. To remedy this, reduce your consumption of vegetable oils (this means not cooking with them, and avoiding processed foods), and increase your intake of animal-based omega-3, such as krill oil. Vegetable-based omega-3 is also found in flaxseed oil and walnut oil, and it’s good to include these in your diet as well. Just know they cannot take the place of animal-based omega-3s. Maintain optimal vitamin D levels year-round. New evidence strongly supports the notion that vitamin D is highly beneficial for both type 1 and type 2 diabetes. Recent research has also confirmed the link between vitamin D deficiency and dementia. The ideal way to optimize your vitamin D level is by getting regular sun exposure, or by using a tanning bed. As a last resort, consider oral supplementation with regular vitamin D monitoring, to confirm that you are taking enough vitamin D to get your blood levels into the therapeutic range of 50-70 ng/ml. Also please note that if you take supplemental vitamin D, you create an increased demand for vitamin K2 and magnesium. Get adequate high-quality sleep every night. Insufficient sleep appears to raise stress and blood sugar, encouraging insulin and leptin resistance and weight gain. In one 10-year-long study27 of 70,000 diabetes-free women, researchers found that women who slept less than five hours or more than nine hours each night were 34 percent more likely to develop diabetes symptoms than women who slept seven to eight hours each night. Sleep loss has also been linked to severe brain damage. Sleep is actually necessary for maintaining metabolic homeostasis in your brain, and without sufficient sleep, neuron degeneration sets in. Sleep deprivation causes disruption of certain synaptic connections that can impair your brain's ability for learning, memory formation, and other cognitive functions. It also accelerates onset of Alzheimer's disease. If you are having problems with your sleep, try the suggestions in my article “33 Secrets to a Good Night’s Sleep.” Maintain a healthy body weight. If you incorporate the diet and lifestyle changes suggested above you will greatly improve your insulin and leptin sensitivity, and a healthy body weight will follow in time. Determining your ideal body weight depends on a variety of factors, including frame size, age, activity level, and genetics. As a general guideline, you might find a hip-to-waist size index chart helpful. This is far better than BMI for evaluating whether or not you may have a weight problem, as BMI fails to factor in both how muscular you are, and your intra-abdominal fat mass (the dangerous visceral fat that accumulates around your inner organs), which is a potent indicator of leptin sensitivity and associated health problems. Incorporate intermittent fasting. If you have carefully followed the diet and exercise guidelines and still aren’t making sufficient progress with your weight or overall health, I strongly recommend incorporating intermittent fasting. It’s by far the most effective way I know of to shed unwanted fat, resolve insulin resistance, and eliminate your sugar cravings. Intermittent fasting has also been identified as a potent ally for the prevention and perhaps even treatment of dementia. Ketones are released as a byproduct of burning fat, and ketones (not glucose) are actually the preferred fuel for your brain. Keep up your intermittent fasting schedule until your insulin/leptin resistance improves (or your weight, blood pressure, cholesterol ratios, or diabetes normalizes). After that, you only need to do it “as needed” to maintain your healthy state. Optimize your gut health. Your gut is a living ecosystem, full of both good bacteria and bad. Multiple studies have shown that obese people have different intestinal bacteria than lean people. The more good bacteria you have, the stronger your immune system will be and the better your body will function overall. Gut bacteria has been found to affect your brain function, and play a role in the development of diabetes as well. Fortunately, optimizing your gut flora is relatively easy. You can reseed your body with good bacteria by regularly eating fermented foods (like natto, raw organic cheese, miso, and cultured vegetables) or by taking a high-quality probiotic supplement.

Cleansing the Lungs: Healthy Eating

Curated By Jacob Van Putten The lungs are one of our primary detoxification organs, and are exposed to large amounts of pollutants in the air each day. Learn how to support and restore your lung health. Compounds Found in Cruciferous Vegetables Block Lung Cancer Progression Source: sciencedaily.com This article examines a recent study from the Georgetown University Medical Center and the Institute for Cancer Prevention, which demonstrated that compounds found in cruciferous vegetables blocked lung cancer progression in both animal and human studies. Cruciferous vegetables include broccoli, cabbage, kale and arugula. Eating daily servings of vegetables from this family is the best way to support your lung health via diet. The Lung Cleansing Benefits of Lobelia Source: globalhealingcenter.com This article describes the healing uses of lobelia, an extremely useful herb which has been used for centuries to aid in respiratory health. Lobelia contains an alkaloid called lobeline, which acts as an expectorant, clearing the lungs of mucus and congestion. It also has bronchodilating effects, opening up the airways and promoting deeper breathing. Lung Detox Benefits From Chaparral Source: globalhealingcenter.com Chaparral is a flowering plant found in the deserts of the southwest that was historically used by Native Americans for supporting lung health. In this article, the healing constituents of chaparral are analyzed. It contains nordihydroguararetic acid, or NGDA, which is a powerful antioxidant with a resistance to irritation that is also shown to halt some histamine secretions. It has a strong resistance to fungus and bacteria, and can boost the lungs' ability to combat mold and spore pollution in the air. The Lung Cleansing Benefits of Peppermint Source: globalhealingcenter.com This article details the benefits of peppermint for the lungs. While this herb has numerous healing uses in the body, its soothing properties have made it especially beneficial for respiratory disorders such as cold, cough, throat inflammation, and sinus infections. The compounds and oils found in this plant are powerful antioxidants, while also having anti-congestive, antispasmodic, and expectorant properties. It can be taken as a tea or tincture, or in supplement form. The Lung Cleansing Benefits of Osha Root Source: globalhealingcenter.com Osha root is another herb long used by Native Americans for its health benefits, specifically for lung health. This article explains how osha root increases circulation to the lungs, which is beneficial for managing emphysema, pneumonia, asthma, and allergies. It is also bronchodilating, increasing the lungs' ability to utilize oxygen. The Lung Cleansing Benefits of Eucalyptus Source: globalhealingcenter.com Eucalyptus has been used as an herbal remedy for centuries. This article explores the active ingredients found in the oil that give it such useful properties. The compound cineole is the active ingredient, and it is notable for its immune-stimulating, antioxidant, and spasmolytic effects. It functions as an expectorant, can ease a cough, as well as fight upper respiratory problems.

High Blood Sugar Levels Linked to Memory Loss

December 24, 2014 | 38,165 views By Dr. Mercola Many people now associate elevated blood sugar levels with diabetes or even pre-diabetes, but new research has highlighted a little-known adverse effect of higher blood sugar levels that can impair your brain – even if your levels are technically still within a ‘normal’ range. The study – an extremely important one considering the epidemic of people with out-of-control blood sugar metabolism – showed that lower blood sugar levels are associated with better brain function and may even help you avoid age-related declines in memory. Higher ‘Normal’ Blood Sugar Levels Linked to Memory Loss It’s already known that people with type 2 diabetes have an increased risk of developing cognitive impairment, including dementia. However, the new study involved people (with an average age of 63) who were free from diabetes and pre-diabetes (or impaired glucose intolerance). Still, even among this group, those with higher blood sugar levels scored lower on memory tests. For each 7-mmol/mol increase in HbA1c (a measure of damage caused by elevated blood glucose), participants recalled two fewer words on memory tests.1 Those with higher blood sugar levels also had lower volume of the hippocampus, a brain region essential for the faculty of memory. As one of the study’s authors said: "Clinically, even if your blood sugar levels are 'normal,' lower blood sugar levels are better for your brain in the long run with regard to memory functions as well as memory-relevant brain structures like the hippocampus. Scientifically, we were able to shed further light on the mechanisms mediating these effects. DTI-based (diffusion tensor imaging) measurements demonstrated that not only volume of the hippocampus, but also microstructural integrity is lower if blood sugar levels are higher." They concluded that even if you don’t have type 2 diabetes or pre-diabetes, higher blood sugar levels appear to have a negative influence on cognition. Most likely, this effect has to do with disrupted insulin and leptin levels and signaling in the brain … The Insulin Connection to Your Brain Health Most adults have about one gallon of blood in their bodies and are quite surprised to learn that in that gallon, there is only one teaspoon of sugar! In other words, your body is designed to have just one teaspoon of sugar in your blood at all times -- if that. If your blood sugar level were to rise to one tablespoon of sugar you would run the risk of going into a hyperglycemic coma and even dying. Your body works very hard to prevent this from happening by producing insulin to keep your blood sugar at the appropriate level. Any meal or snack high in grain and sugar carbohydrates typically generates a rapid rise in blood glucose. To compensate for this your pancreas secretes insulin into your bloodstream, which lowers your blood sugar to keep you from dying. Insulin, however, is also very efficient at lowering your blood sugar by turning it into fat – so the more you secrete, the fatter you become. Also, insulin quickly drops blood sugar levels, which threatens to cause your brain to go through an acute deficiency state; this vicious cycle often causes a roller coaster of intense cravings for more of the same endocrine disruptive carb rich foods. Unfortunately, If you consume a diet consistently high in sugar and grains, your blood glucose levels will be correspondingly high and over time your body becomes "desensitized" to insulin and requires more and more of it to get the job done. Eventually, you become insulin resistant, and then full-blown diabetic. But as the new study showed, health effects of this elevated blood sugar/insulin cycle begin to occur even before insulin resistance sets in. Poor Diet Linked to Dementia, Including Alzheimer’s Disease While insulin is usually associated with its role in keeping your blood sugar levels in a healthy range, it also plays a role in brain signaling. In one animal study, when researchers disrupted the proper signaling of insulin in the brain, they were able to induce many of the characteristic brain changes seen with Alzheimer's disease (disorientation, confusion, inability to learn and remember).2 It's becoming increasingly clear that the same pathological process that leads to insulin and leptin resistance and type 2 diabetes may also hold true for your brain. As you over-indulge on sugar and grains, your brain becomes overwhelmed by the consistently high levels of insulin and eventually insulin and leptin levels and signaling becomes profoundly disrupted, leading to impairments in your thinking and memory abilities, and eventually causing permanent brain damage, among other health issues. Research has even shown that higher glucose levels are associated with a higher perceived age;3 in other words, the higher your glucose levels, the older you’ll tend to look! Get Your Fasting Insulin Level Checked Your fasting insulin level reflects how healthy your blood glucose levels are over time. Your fasting insulin level can be determined by a simple, inexpensive blood test. A normal fasting blood insulin level is below 5, but ideally you'll want it below 3. If your insulin level is higher than 3 to 5, the most effective way to optimize it is to reduce or eliminate all forms of dietary sugar, particularly fructose. There is also indication that a wide range of chemicals and foods and/or food additives can contribute to insulin resistance, such as MSG, trans fats, gluten, cow’s milk and artificial sweeteners.4 You can also use a simple glucose test to check your fasting glucose level. Just realize that it's possible to have low fasting glucose but still have significantly elevated insulin levels. Generally speaking, a fasting glucose under 100 mg/dl suggests you're not insulin resistant, while a level between 100 and 125 suggests you're either mildly insulin resistant or have impaired glucose tolerance (sometimes referred to as pre-diabetes). Limiting Excess Sugar, is Crucial to Protecting Your Brain Health There is no question in my mind that regularly consuming excessive sugar will dramatically increase your risk of dementia and Alzheimer's disease, as consuming too much fructose will inevitably wreak havoc on your body's ability to regulate proper insulin levels. Although refined fructose is relatively "low glycemic" on the front end, it reduces the affinity for insulin for its receptor leading to chronic insulin resistance and elevated blood sugar on the back end. So, while you may not notice a steep increase in blood sugar immediately following fructose consumption, it is likely changing your entire endocrine system's ability to function properly behind the scenes. Additionally, refined fructose has other modes of neurotoxicity, including causing damage to the circulatory system upon which the health of your nervous system depends, as well as profoundly changing your brain's craving mechanism, often resulting in excessive hunger and subsequent consumption of additional empty carbohydrate-based calories. In one study from UCLA, researchers found that rats fed a fructose-rich and omega-3 fat deficient diet (similar to what is consumed by many Americans) developed both insulin resistance and impaired brain function in just six weeks.5 Furthermore, the amount of experimental and clinical research that has piled up over the past 10 years linking fructose to over 70 disease conditions is nothing short of astounding.6 Since the average American diet is heavy in fructose, sugars and grains that will wreak havoc on your blood sugar levels and insulin sensitivity, this is a pervasive and serious issue. I view significantly reducing fructose consumption as one of the most important steps you can take to protect your brain function as you age. About 85% of Americans are insulin and leptin resistant and are likely best served by limiting fructose intake, including that from fruit, to 15 and no more than 25 grams per day. If you are not insulin and leptin resistant and are well adapted to burning fat as your primary fuel then you could likely consume larger amounts of fruit, especially if you ate them immediately before or after a workout so the sugar would be burned as fuel. 5 Memory-Boosting Tips to Try Now In the long run, making sure you’re eating a healthful diet is the key to stellar brain health. In terms of fructose, you’ll want to limit your intake to 25 grams per day (or less), and 15 grams or less if you are overweight or have diabetes, pre-diabetes, high cholesterol or high blood pressure. Embracing the strategies that follow may also give a hearty boost to your brainpower, help keep you mentally healthy and ultimately even make you smarter. 1. Exercise Exercise encourages your brain to work at optimum capacity by stimulating nerve cells to multiply, strengthening their interconnections and protecting them from damage. During exercise nerve cells release proteins known as neurotrophic factors. One in particular, called brain-derived neurotrophic factor (BDNF), triggers numerous other chemicals that promote neural health, and directly benefits cognitive functions, including learning. Also, exercise happens to be one of the only ways you can enhance your utilization of fructose, as the depletion of your glycogen stores opens up a role for fructose for replenishment if used post-workout. To get the most out of your workouts, I recommend a comprehensive program that includes Peak Fitness high-intensity exercise, strength training, stretching and core work. 2. Proper Sleep The process of growth, known as plasticity, is believed to underlie the brain's capacity to control behavior, including learning and memory. Plasticity occurs when neurons are stimulated by events, or information, from the environment. However, sleep and sleep loss modify the expression of several genes and gene products that may be important for synaptic plasticity. Furthermore, certain forms of long-term potentiation, a neural process associated with the laying down of learning and memory, can be elicited in sleep, suggesting synaptic connections are strengthened while you slumber. If you want a quick brain boost, a mid-day nap has been found to dramatically boost and restore brainpower among adults.7 You can also find 33 tips to help you get the shut-eye you need here. 3. Optimize Your Vitamin D Levels Activated vitamin D receptors increase nerve growth in your brain, and researchers have also located metabolic pathways for vitamin D in the hippocampus and cerebellum of the brain, areas that are involved in planning, processing of information, and the formation of new memories. In older adults, research has shown that low vitamin D levels are associated with poorer brain function, and increasing levels may help keep older adults mentally fit.8 Appropriate sun exposure is all it takes to keep your levels where they need to be for healthy brain function. If this is not an option, a safe tanning bed is the next best alternative, followed by a vitamin D3 supplement. What's important is your serum level, so you need to get your vitamin D levels tested to make sure you're staying within the optimal and therapeutic ranges as indicated below. 4. Vitamin B12 Mental fogginess and problems with memory are two of the top warning signs that you have vitamin B12 deficiency. Vitamin B12, or rather a lack thereof, has been called the "canary in the cobalamine" for your future brain health, and recent research has bolstered the importance of this vitamin in keeping your mind sharp as you age. 5. Animal-Based Omega-3 Fats Docosahexaenoic acid, or DHA, an omega-3 fat, is an essential structural component of both your brain and retina. Minus the water content, approximately 60 percent of your brain is composed of fats—25 percent of which is DHA (assuming you have adequate levels in your diet). DHA is found in high levels in your neurons -- the cells of your central nervous system, where it provides structural support. When your omega-3 intake is inadequate, your nerve cells become stiff and more prone to inflammation as the missing omega-3 fats are substituted with cholesterol and inflammation-feeding omega-6 instead. Once your nerve cells become rigid and inflamed, proper neurotransmission from cell to cell and within cells become compromised. To compensate for our inherently low omega-3 diet, a high quality animal-based omega-3 supplement is something that I recommend for virtually everyone, especially if you're pregnant.

Verstopfung

Verstopfung kann viele Ursachen haben - von ungewohntem Essen (zum Beispiel im Urlaub) bis hin zu seelischen Problemen. In allen Fällen kann uns ein mildes Abführmittel helfen. Da haben sich getrocknete Pflaumen oder Feigen bewährt. Sie können eine Handvoll der Früchte einfach so knabbern. Oder Sie weichen fünf Pflaumen oder Feigen abends in einer Tasse lauwarmem Wasser ein. Morgens trinken Sie dann das Wasser und kauen die Früchte sehr gründlich, bevor Sie sie herunterschlucken. Vorsorglich können Sie die Trockenfrüchte auch in vielen (Fleisch-) Gerichten mitkochen.

Bockshornklee: Kleine Samen mit großer Wirkung

Bockhornklee senkt den Cholestrolspiegel aber auch bei anderen Beschwerden ist die Pflanze, die als Tee und Pulver verwendet werden kann hilfreich.

Bockhornklee wurde schon im alten Ägypten als aromatisches Gewürze und Stärkungsmittel eingesetzt. Heute werden seine Blätter und Samen vor allem in Indien, im Mittleren Osten oder im Iran verwendet: uns sind sie höchstens als Bestandteil von Currymischungen bekannt. Doch die reifen getrockneten Samen lassen sich auch medizinisch nutzen - und so gibt es sie in Apotheken inzwischen als Tee, Pulver oder fertige Auflagen. Die Samen enthalten wertvolle Inhaltstoffe, darunter Schleimstoffe, Saponine und Flavinoide, die z.B. blutbildend, entzundüngshemmend und schleimlösend wirken. Wo Bockhornklee überall helfen kann.

Diabetes

Ein blutzuckersenkende Wirkung haben bereits mehrere Studien belegt z.B. bei Patienten mit angeborenem Diabetes Typ 1, die 10 Tage lang 2-mal täglich 50 g Bockhornklee-Samenpulver mit der Nahrung erhielten. Ebenso bei ernährungsbedingtem Diabetes Typ II (Alterdiabetes) bei einer Dosis von 2-mal täglich 12.5 g Samenpulver. Wichtig aber: die Behandlung nur nach Absprache mit dem Arzt durchführen.

Hohe Cholesterinwerte

Ach das schlechte "LDL-Cholesterin", das Gefäßverkalkung (Arteriosklerose), Herzinfarkt und Schlaganfall fördert, kann mit 25 g pulverisiertem Samen nachweislich gesenkt werden. Die Blutspiegel des guten "HDL-Cholesterin" werden hingegen nicht verändert.

Verdauungsstörungen

Wer unter Appetitlosigkeit leidet oder Probleme mit Leber und Galle hat, kann Bockhornklee zu Anregung der Verdauung nutzen. Dazu 3-mal täglich 1/2 TL (ca. 2 g) zerkleinerte Samen mit etwas Flüssigkeit vor den Mahlzeiten einnehmen. Oder aus den Samen Sprossen ziehen und regelmäßig über ihre Speisen geben.

Entzündungen & Geschwüre

Schön Pfarrer Kneipp nutzte Breiumschläge mit Bockhornklee zur Behandlung schwerheilender Geschwüre. Auch bei Furunkeln ("Eiterbeulen"), Ekzemen (juckenden Hautentzündungen) und Nagelbettvereiterungen versuchen: 50 g pulverisierten Samen mit 250 ml Wasser 5 Minuten lang aufkochen. Etwas abkühlen lassen, auf einen Leinen oder Baumwoll-Lappen aufstreichen und auf die erkrankte Hautstelle auflegen.

Top 10 Foods Highest in Vitamin B12 (Cobalamin)

Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can cause permanent damage to the brain and central nervous system. Vitamin B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals. Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Below are the top 10 foods highest in vitamin B12 by common serving sizes, click here for high vitamin B12 foods by nutrient density, here for an extended list of vitamin B12 rich foods, and here for other foods high in vitamin B. For even more see the articles for vegan and vegetarian sources of vitamin B12. #1: Shellfish (Cooked Clams) Vitamin B12 in 100g 3oz (85g) 20 small clams (190g) 98.9μg (1648% DV) 84.1μg (1401% DV) 187.9μg (3132% DV) Other Shellfish High in Vitamin B12 (%DV per 3oz serving cooked): Oysters (408%), and Mussels (340%). #2: Liver (Beef) Vitamin B12 in 100g 3oz Serving (85g) Per Slice (81g) 83.1μg (1386% DV) 70.7μg (1178% DV) 67.3μg (1122% DV) Other Liver Products High in Vitamin B12 (%DV per 3oz serving): Liverwurst Sausage (189%), Paté de Foie Gras (133%) and Chicken Liver Paté (114%). #3: Fish (Mackerel) Vitamin B12 in 100g 3oz Serving (85g) Per Fillet (88g) 19.0μg (317% DV) 16.2μg (269% DV) 16.7μg (279% DV) Other Fish High in Vitamin B12 (%DV per 3oz serving cooked): Smoked Salmon (257%), Herring (186%), Tuna (154%), Canned Sardines (126%) and Trout (106%). For more see the article on Canned Fish High in Vitamin B12. #4: Crustaceans (Crab) Vitamin B12 in 100g 3oz Serving (85g) Per Leg (134g) 11.5μg (192% DV) 9.8μg (163% DV) 15.4μg (257% DV) Other Crustaceans High in Vitamin B12 (%DV per 3oz serving cooked): Crayfish (44%), Shrimp (24%) and Lobster (20%). #5: Fortified Soy Products (Silken Tofu) Vitamin B12 in 100g 3oz Serving (85g) Per 1/5 package (91g) 2.4μg (40% DV) 2.0μg (34% DV) 2.2μg (37% DV) Light Plain Soymilk contains (50% DV) of Vitamin B12 per cup. #6: Fortified Cereals (All Bran) Vitamin B12 in 100g Per Cup (90g) Per Serving(1/3 Cup - 30g) 20.0μg (333% DV) 18.0μg (300% DV) 6.0μg (100% DV) For more see the article on Cereals High in B12. #7: Red Meat (Beef) Vitamin B12 in 100g 3oz Serving (85g) Per Medallion (34g) 6.0μg (100% DV) 5.1μg (85% DV) 2.0μg (34% DV) Lamb is also High in Vitamin B12 with (45% DV) per 3oz serving cooked. #8: Low Fat Dairy (Skim Milk) Vitamin B12 in 100g Per Cup (245g) Per Quart (980g) 0.5μg (8% DV) 1.2μg (21% DV) 4.9μg (82% DV) Other Dairy Foods High in Vitamin B12 (%DV per cup): Nonfat Yogurt (25%), Reduced Fat Milk (22%), Whole Milk (18%), and Full Fat Yogurt (15%). #9: Cheese (Swiss) Vitamin B12 in 100g 1oz Serving (28g) Per Cup Shredded (108g) 3.3μg (56% DV) 0.9μg (16% DV) 3.6μg (60% DV) Other Cheeses High in Vitamin B12 (%DV per 1 oz serving): Reduced Fat Mozzarella, Parmesan and Gietost (11%), Tilsit (10%) and Feta (8%). #10: Eggs (Chicken’s) Vitamin B12 in 100g (Yolk) Per Yolk (17g) Per Whole Egg (50g) 2.0μg (33% DV) 0.3μg (6% DV) 0.36μg (6% DV) Other Eggs High in Vitamin B12 (%DV per whole egg, raw): Goose (122%), Duck (63%), Turkey (22%), and Quail (2%).

Top 10 Foods Highest in Calcium

Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack. Most calcium is found in dark leafy greens and dairy. While there is some evidence that oxalates in greens can hinder calcium absorption, they are still a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability. For more, see the section on calcium absorption. The DV for calcium is 1000mg. Below is a list of high calcium foods by common serving size, for more, see the extended lists of high calcium foods by nutrient density, and calcium rich foods. #1: Dark Leafy Greens (Watercress) Calcium in 100g (Raw) 1 Cup Chopped (34g) 10 Sprigs (25g) 120mg (12% DV) 41mg (8% DV) 30mg (3% DV) Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%). #2: Low Fat Cheese (Mozzarella Nonfat) Calcium in 100g 1 Cup Shredded (113g) 1 Ounce (28g) 961mg (95% DV) 1086mg (109% DV) 269mg (27% DV) Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%), Reduced Fat Parmesan (31%) and Cottage Cheese 2% Fat (2%). #3: Low Fat Milk & Yogurt (Nonfat Milk) Calcium in 100g 1 Cup (245g) Per Fluid Ounce (31g) 125mg (13% DV) 306mg (31% DV) 39mg (4% DV) Other Dairy High in Calcium (%DV per cup): Nonfat yogurt (49%) and Low Fat Yogurt (45%). #4: Chinese Cabbage (Pak Choi, Bok Choy) Calcium in 100g (Raw) 1 Cup Shredded (70g) 1 Head (840g) 105mg (11% DV) 74mg (7% DV) 882mg (88% DV) Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf Cabbage Cooked (3% DV). #5: Fortified Soy Products (Tofu) Calcium in 100g (Raw) 1/2 Cup Raw (124g) 1/2 Cup Fried (124g) 350mg (35% DV) 434mg (43% DV) 1192mg (119% DV) Other Soy Products High in Calcium (%DV per 1/2 cup): Nonfat Soy Milk with added calcium and vitamins A and D (13%) and Unsweetened Soy Milk with added calcium and vitamins (13%). #6: Okra (Cooked) Calcium in 100g 1 Cup Sliced (160g) 8 Pods (85g) 77mg (8% DV) 124mg (12% DV) 65mg (7% DV) #7: Broccoli Calcium in 100g 1 Cup Chopped (91g) 1 Cup Cooked (156g) 47mg (5% DV) 43mg (4% DV) 62mg (6% DV) One cup of cooked broccoli, boiled in water contains just 54 calories. #8: Green Snap Beans Calcium in 100g (Raw) 1 Cup Raw (110g) Per Cup Cooked (125g) 37mg (4% DV) 41mg (4% DV) 55mg (6% DV) One cup of cooked green snap beans, boiled in water contains just 44 calories. #9: Almonds Calcium in 100g 1 Cup Whole (143g) 1 Ounce (28g) 264mg (26% DV) 378mg (38% DV) 74mg (7% DV) A one ounce (28g) serving of almonds, which is about 23 kernels, contains 161 calories. #10: Fish Canned (Sardines, in Oil, with Bones) Calcium in 100g 1 Cup Drained (149g) 1 Ounce (28g) 383mg (38% DV) 569mg (57% DV) 107mg (11% DV) Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%), Anchovies (6%) and Shrimp (4%).

Top 10 Foods Higher in Magnesium

Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. The current daily value (DV) for magnesium is 400mg. Below is a list of high magnesium foods, for more, see the extended lists of high magnesium foods by nutrient density, magnesium rich foods, vegetables high in magnesium, and fruits high in magnesium. #1: Dark Leafy Greens (Raw Spinach) Magnesium in 100g 1 Cup Raw (30g) 1 Cup Cooked (180g) 79mg (20% DV) 24mg (6% DV) 157mg (39% DV) Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), and Kale (19%). #2: Nuts and Seeds (Squash and Pumpkin Seeds) Magnesium in 100g 1/2 Cup (113g) 1 Ounce (28g) 534mg (134% DV) 606mg (152% DV) 150mg (37% DV) Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%). #3: Fish (Mackerel) Magnesium in 100g Per 3oz Fillet (85g) 97mg (24% DV) 82mg (21% DV) Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot (14% DV), Tuna (14% DV), and most other fish at an average of 8% DV. #4: Beans and Lentils (Soy Beans) Magnesium in 100g 1 Cup Cooked (172g) 86mg (22% DV) 148mg (37% DV) Other Beans and Lentils High in Magnesium (%DV per cup cooked): White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%), . #5: Whole Grains (Brown Rice) Magnesium in 100g 1 Cup Cooked (195g) 44mg (11% DV) 86mg (21% DV) Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barley (9%), Oats (7%). #6: Avocados Magnesium in 100g 1 Avocado (201g) 1/2 Cup Pureed (115g) 29mg (7% DV) 58mg (15% DV) 33mg (9% DV) An average avocado provides 322 calories, half a cup pureed contains 184 calories. #7: Low-Fat Dairy (Plain Non Fat Yogurt) Magnesium in 100g 1 Cup (245g) 19mg (5% DV) 47mg (12% DV) Other Dairy Foods High in Magnesium (%DV per 100g): Goat Cheese (Hard) (14% DV), Nonfat Chocolate Yogurt (10% DV) and Nonfat Mozzarella (8%). #8: Bananas Magnesium in 100g 1 Medium (118g) 1 Cup Slices (150g) 27mg (7% DV) 32mg (8% DV) 41mg (10% DV) #9: Dried Fruit (Figs) Magnesium in 100g 1/2 Cup (75g) 1 Fig (8g) 68mg (17% DV) 51mg (13% DV) 5mg (1% DV) Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots (10%), Dates (8%), and Raisins (7%). #10: Dark Chocolate Magnesium in 100g 1 Square (29g) 1 Cup Grated (132g) 327mg (82% DV) 95mg (24% DV) 432mg (108% DV) 1 square of dark chocolate provides 145 calories.

Top 10 Foods Highest in Iron

Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu. The current daily value (DV) for iron is 18 milligrams (mg). Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron. #1: Mollusks (Clams, Mussels, Oysters) Iron in 100g 3oz (85g) 20 Small Clams (190g) 28mg (155% DV) 24mg (132% DV) 53mg (295% DV) Similar Foods High in Iron (%DV per 3oz (85g)): Oysters (57%), Cuttlefish (51%), Whelk(48%), Octopus (45%), Mussels (32%), Abalone (18%), and Scallops (14%). #2: Liver (Pork, Chicken, Turkey, Lamb, Beef) Iron in 100g 4oz Serving (113g) 1 ounce (28g) 23mg (129% DV) 26mg (146% DV) 7mg (36% DV) #3: Squash and Pumpkin Seeds Iron in 100g 1 cup (227g) 1 ounce (142 seeds) (28g) 15mg (83% DV) 34mg (188% DV) 4mg (23% DV) Other Seeds High in Iron (%DV per ounce (28g)): Sesame (23%), Sunflower (11%), and Flax (9%). #4: Nuts (Cashew, Pine, Hazelnut, Peanut, Almond) Iron in 100g 1 cup (129g) 1 ounce (18 cashews) (28g) 6.1mg (34% DV) 7.8mg (43% DV) 1.7mg (9% DV) Other Nuts High in Iron (%DV per ounce (28g)): Pine nuts(9%), Hazelnuts (7%), Peanuts (7%), Almonds (7%), Pistachios (7%), and Macadamia (6%). #5: Beef and Lamb (Lean Tenderloin) Iron in 100g Yield from 1lb roast (251g) 3 ounce serving (85g) 3.7mg (21% DV) 9.3mg (51% DV) 3.1mg (17% DV) 13% DV Iron in 3oz (85g) of Lean Lamb Roast. #6: Beans and Pulses (White Beans, Lentils) Iron in 100g 1 cup cooked (179g) 1 Tablespoon (11g) 3.7mg (21% DV) 6.6mg (37% DV) 0.5mg (2% DV) Other Beans High in Iron (%DV per cup cooked): Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans (Chickpeas) (26%), and Lima beans (25%), Navy (24%), Black Beans (Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%). #7: Whole Grains, Fortified Cereals, and Bran Iron in 100g of Quinoa 1 cup of Quinoa (185g) 1.5mg (8% DV) 2.8mg (15% DV) Other Grains High in Iron (%DV per cup cooked): Oatmeal (12%), Barley (12%), Rice (11%), Bulgur (10%), Buckwheat (7%), and Millet (6%). Fortified cereals provide up to 140% DV of iron per cup. Check nutrition facts, and also be careful of the high sugar level in commercial cereals. Bran from whole grains can harm absorption of iron supplements, while whole grains are a good source of iron, they should not be consumed with iron supplements. #8: Dark Leafy Greens (Spinach, Swiss Chard) Iron in 100g 1 cup of Cooked Spinach (180g) 3.6mg (20% DV) 6mg (36% DV) Other Greens High in Iron (%DV per cup): Cooked Swiss Chard (22%), Cooked Turnip Greens (16%), Raw Kale (6%), and Raw Beet Greens (5%). #9: Dark Chocolate and Cocoa Powder Iron in 100g 1 cup grated (132g) 1 Square (29g) 17mg (97% DV) 23mg (128% DV) 5mg (28% DV) 1 cup of Cocoa Powder provides 66% DV. A 1.5oz (44g) candy chocolate bar provides 6% DV. #10: Tofu Iron in 100g 1 cup of firm tofu (126g) 1/4 Block (81g) 2.7mg (15% DV) 3.4mg (19% DV) 2.2mg (12% DV) Calcium can interfere with non-heme iron absorption. Try to buy tofu without added calcium for greater iron absorption.

Kraftquellen - Tricks gegen den Alltags-Stress

Ein "Glücks-Snack" gefällig? Nüsse oder Bananen enthalten Tryptophan - ganz wichtig bei der Bildung von Neurotransmitters, wie Melatonin und Serotonin ("Glückshormonen")

Top 10 Foods Highest in Tryptophan Tryptophan is an essential amino acid needed for general growth and development, producing niacin, and creating seratonin in the body. Seratonin is thought to produce healthy sleep and a stable mood which is why tryptophan in turkey is sometimes attributed to making people sleepy. The truth, however, is that lots of other foods contain as much or more tryptophan as turkey, and do not cause drowsiness. High tryptophan foods include nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs. The recommended daily intake for tryptophan is 4mg per kilogram of body weight, or 8.8mg per pound. So a person weighing 70kg (~154 pounds) should consume around 280mg of tryptophan per day. Below is a list of the top 10 foods highest in tryptophan with the %RDI calculated for someone weighting 70kg (154lbs). For more high tryptophan foods see the extended list of tryptophan rich foods. #1: Seeds & Nuts (Pumpkin & Squash Seeds) Tryptophan 100g Per cup (129g) Per ounce (28g) 576mg (206% RDI) 743mg (265% RDI) 161mg (58% RDI) Other Seeds & Nuts High in Tryptophan (%RDI per ounce): Chia Seeds (44%), Sesame Seeds (39%), Sunflower Seeds (35%), Flaxseeds (30%), Pistachio Nuts (29%), Cashew Nuts (24%), Almonds (21%), and Hazelnuts (Filberts) (19%). #2: Soya Foods (Soybeans, roasted) Tryptophan 100g Per cup (93g) Per ounce (28g) 575mg (205% RDI) 535mg (191% RDI) 161mg (57% RDI) Other Soya Foods High in Tryptophan (%RDI per ounce): Koyadofu (Dried-frozen Tofu) (75%), Sprouted Soybeans, stir-fried (30%), Tofu, fried (27%), Soybeans, boiled (24%), and Tempeh (19%). #3: Cheese (Reduced Fat Mozzarella) Tryptophan 100g Per cup, diced (132g) Per ounce (28g) 571mg (204% RDI) 754mg (269% RDI) 160mg (57% RDI) Other Cheeses High in Tryptophan (%RDI per ounce): Parmesan & Cheddar (56%), Mozzarella (51%), Romano (43%), Gruyere (42%), Swiss (40%), Fontina (36%), Edam, Gouda, and Tilsit (35%). #4: Lamb, Beef, Pork & Game (Lamb Shoulder, cooked) Tryptophan 100g Per 3oz (85g) Per chop (55g) 415mg (148% RDI) 353mg (126% RDI) 228mg (81% RDI) Other Meats High in Tryptophan (%RDI per 3oz, cooked): Rabbit (133%), Lean Roast Beef & Ground Pork (124%), Goat (123%), Beef Steak (121%), Pork Tenderloin (117)%, Wild Boar (115%), and Veal (113%). #5: Chicken & Turkey (Chicken Breast, cooked) Tryptophan 100g Per piece (181g) Per 3oz (85g) 404mg (144% RDI) 731mg (261% RDI) 343mg (123% RDI) Other Chicken & Turkey Meats High in Tryptophan (%RDI per 3oz, cooked): Chicken Stewing Meat (117%), Turkey Wing (113%), Turkey breast (110%), Chicken Wing (108%), Chicken Drumstick (102%), Fat-Free Ground Turkey (99%), Turkey Drumstick (98%), and Ground Turkey (94%). #6: Fish (Tuna, cooked) Tryptophan 100g Per 3oz (85g) Per ounce (28g) 335mg (120% RDI) 285mg (102% RDI) 95mg (34% RDI) Other Fish High in Tryptophan (%RDI per 3oz, cooked): Halibut (102%), Salmon (98%), Rockfish & Trout (90%), Snapper (89%), Mackerel (88%), Haddock (79%), and Cod (70%). #7: Shellfish (Crab, cooked) Tryptophan 100g Per 3oz (85g) Per ounce (28g) 330mg (118% RDI) 281mg (100% RDI) 94mg (33% RDI) Other Shellfish High in Tryptophan (%RDI per 3oz, cooked): Spiny Lobster (112%), Octopus (101%), Clams (87%), Prawns (Shrimp) (79%), Lobster (75%), Crayfish (71%), Oysters (64%), and Scallops (53%). #8: Oat Bran & Oats (Oat Bran) Tryptophan 100g Per cup (94g) Per ounce (28g) 335mg (120% RDI) 315mg (113% RDI) 94mg (34% RDI) Other Brans and Wholegrains High in Tryptophan (%RDI per cup): Wheat Germ & Whole Oats (130%), Buckwheat (116%), Wheat Bran (59%), Oat Cereal, regular and quick cook (53%). #9: Beans & Lentils (White Beans, cooked) Tryptophan 100g Per cup (179g) Per tablespoon (11g) 115mg (41% RDI) 206mg (74% RDI) 13mg (5% RDI) Other Beans & Lentils High in Tryptophan (%RDI per cup, cooked): Cranberry (Roman) Beans (70%), Yellow Beans & Small White Beans (68%), Pinto Beans & Kidney Beans (66%), Pink Beans, Navy Beans & Black Beans (65%), and Lentils (57%). #10: Eggs (Whole) Tryptophan 100g Per 2 eggs (100g) Per egg (50g) 167mg (60% RDI) 168mg (60% RDI) 84mg (30% RDI) Also High in Tryptophan (%RDI per egg): Poached eggs, Omelette, Fried Eggs & Scrambled Eggs (30%), and Hard Boiled Eggs (28%).

Vitamin D Versorgung langfristig sichern

Dr. oec. troph. Edmund Semler In regelmäßigen Abständen gerät immer wieder ein bestimmter Nährstoff in den Mittelpunkt des Interesses von Wissenschaftlern und Medien und wird zum Schlüsselfaktor in der Vorbeugung und Therapie von Zivilisationskrankheiten erklärt. Zur Zeit ist Vitamin D an der Reihe. Die Hoffnungen, die viele Vertreter der medizinischen Wissenschaft auf das „Sonnenvitamin“ setzen, sind erstaunlich. Was ist dran am „Wunderhormon“ Vitamin D? aus Naturarzt 2/2011 Top 10 Foods Highest in Vitamin D Vitamin D is an essential vitamin required by the body for the proper absorption of calcium, bone development, control of cell growth, neuromuscular functioning, proper immune functioning, and alleviation of inflammation. A deficiency in vitamin D can lead to rickets, a disease in which bones fail to properly develop. Further, inadequate levels of vitamin D can lead to a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia, a condition of weakened muscles and bones. Conversely, excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart attack and kidney stones. The current U.S. DV for vitamin D is 600 IU (international units) and the toxicity threshold for vitamin D is thought to be 10,000 to 40,000 IU/day.2 Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D. Vitamin D is oil soluble, which means you need to eat fat to absorb it. It is naturally found mainly in fish oils, fatty fish, and to a lesser extent in beef liver, cheese, egg yolks, and certain mushrooms. Vitamin D is also naturally made by your body when you expose your skin to the sun, and thus, is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods, for more see the list of foods rich in vitamin D2 (Ergocalciferol) and foods rich in vitamin D3 (Cholecalciferol). #1: Cod Liver Oil Vitamin D 100g Per tablespoon (14g) Per teaspoon (5g) 10,000IU (1667% DV) 1,400IU (233% DV) 500IU (83% DV) A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg Omega-3 fats. #2: Oily Fish (Trout, cooked) Vitamin D 100g Per fillet (71g) Per 3oz (85g) 759IU (127% DV) 539IU (90% DV) 645IU (108% DV) Other Oily Fish High in Vitamin D (%DV per 3oz, cooked): Smoked Salmon (97%), Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak (12%). #3: Mushrooms (Portabello) Vitamin D 100g Per cup, diced (86g) Per mushroom (84g) 446IU (74% DV) 384IU (64% DV) 375IU (63% DV) Other Mushrooms High in Vitamin D (%DV per cup): Maitake (131%), Morel (23%), Chanterelle (19%), Oyster (4%) and White (1%). #4: Fortified Cereals (Whole Grain Total) Vitamin D 100g Per serving (30g) Per ounce (28g) 333IU (56% DV) 100IU (17% DV) 93IU (16% DV) Other Fortified Cereals High in Vitamin D (%DV per serving): Total Raisin Bran (17%), Kellogg’s Raisin Bran (15%), Kellogg’s Rice Krispies (14%), Kellogg’s Frosted Flakes & Kellogg’s All Bran (9%), Lucky Charms, Cheerios, Kellogg’s All-Bran Complete Wheat Flakes & Special K (7%). #5: Tofu (Firm, Lite) Vitamin D 100g Per 1/5 package (79g) Per 3oz (85g) 157IU (26% DV) 124IU (21% DV) 132IU (21% DV) Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%), Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). #6: Caviar Vitamin D 100g Per ounce (28g) Per tablespoon (16g) 117IU (20% DV) 33IU (6% DV) 19IU (3% DV) An ounce of Caviar contains: Just 74 calories and 1g of saturated fat. #7: Dairy Products Vitamin D 100g Per cup (122g) Per 1/2 cup (61g) 110IU (18% DV) 134IU (22% DV) 67IU (11% DV) Other Dairy Products High in Vitamin D (%DV per cup): Butter (23%), Buttermilk, Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goat’s Milk (21%), Fortified Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%). #8: Pork (Extra Lean Ham) Vitamin D 100g Per ounce (28g) Per 3oz (85g) 93IU (16% DV) 26IU (4% DV) 78IU (12% DV) Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%), Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). #9: Eggs (Hard Boiled) Vitamin D 100g Per cup, chopped (136g) Per egg (50g) 87IU (15% DV) 118IU (20% DV) 44IU (7% DV) Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet (7%), Duck Egg (8%), and Goose Egg (16%). #10: Dairy Alternatives (Plain Soy Yogurt) Vitamin D 100g Per container (227g) Per cup (245g) 53IU (9% DV) 120IU (20% DV) 130IU (22% DV) Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%).

Bronchitis

Poreesirup

2-3 Poreestangen in dünne Ringe geschnitten und in wenig wasser rash weichgekocht. Danach püriert man sie oder presst sie durch einer Seiher, rührt 1-3 EL Honig darunter und laßt die Ganze etwas einkochen. In ein Glas fullen, 1 EL voll davon bei bedarf bzw Hustenanfallen einnehmen.

Die 5 besten Hausmittel bei Bronchitis Welche Hausmittel helfen bei einer Bronchitis? Die richtigen Hausmittel können bei einer akuten oder chronischen Bronchitis zu einer schnelleren Genesung beitragen. Welche Mittel haben sich im Kampf gegen die Bronchitis bewährt? Lunge mit Bronchien Einfache Inhalationen mit Wasserdampf sind ein wohltuendes Hausmittel bei einer Bronchitis. Geben Sie dafür dem heißen Wasser ein paar Tropfen ätherisches Öl oder wie hier eine Handvoll Kamillenblüten hinzu. Ob akute oder chronische Bronchitis: Hausmittel sind wirksame Maßnahmen und können die Dauer der Symptome verkürzen. Besonders bei einer akuten Bronchitis ist es vor der Einnahme von Medikamenten sinnvoll, zunächst auf sanftere Methoden zurückzugreifen. Aber auch bei der chronischen Bronchitis tragen die richtigen Hausmittel zu einer Linderung der Symptome bei. Um die Symptome der Bronchitis wirkungsvoll zu bekämpfen, eignet sich eine Reihe von bewährten Hausmitteln. Sie lindern den Husten, wirken entzündungshemmend oder schleimlösend, erleichtern das Abhusten und senken den Medikamentenbedarf. Hinweis: Alle hier aufgeführten Hausmittel können die medizinische Therapie der chronischen Bronchitis effektiv ergänzen, aber nicht ersetzen. Beim akuten Verlauf sollte bei anhaltenden Beschwerden ein Arzt aufgesucht werden, der über die Notwendigkeit von Medikamenten entscheiden kann. Hier sind die wirksamsten Hausmittel bei Bronchitis: 1. Quarkwickel Wickel führen dem Körper Wärme zu und transportieren heilende Substanzen über die Haut zu den entzündeten Bereichen. Bei Quarkwickeln sind es Milchsäurebakterien, die schleimlösend und entzündungshemmend wirken. Im Fall der Bronchitis kommt ein köperwarmer Quarkwickel zur Anwendung. Anleitung körperwarmer Quarkwickel: den Quark (einfacher Speisequark) zunächst auf Körpertemperatur erwärmen etwa einen halben Zentimeter Quark auf ein Tuch oder eine Kompresse streichen Quarkwickel auf die Brust legen und evtl. mit einer dünnen Mullbinde fixieren Anwendungszeit: mindestens 30 Minuten - am besten solange, bis der Quark zu trocknen beginnt Danach die Haut gut abtrocknen und warm zudecken Anwendung: Einmal täglich Hinweis: Quarkwickel nicht direkt auf die Haut aufgelegen, weil getrockneter Quark sich nur schwer vom Körper lösen lässt. 2. Zwiebelsaft Zwiebeln enthalten wertvolle Inhaltsstoffe, die bei einer Bronchitis den Schleim lösen und das Abhusten erleichtern. Außerdem sind sie meist in jedem Haushalt vorhanden und eignen sich daher hervorragend als Hausmittel. Anleitung: 2 Zwiebeln würfeln Die Zwiebelwürfel in einem verschließbaren Glas mit Honig begießen Das Glas verschließen und bei mittlerer Hitze in den Backofen stellen Wenn der Saft aus der Zwiebel ausgetreten ist, das Glas aus dem Ofen nehmen und die Zwiebelstückchen heraussieben. Über Nacht im Kühlschrank durchziehen lassen Anwendung: Dreimal täglich einen Esslöffel einnehmen 3. Tee Warmer Tee ist das wohl gängigste Hausmittel bei jeder Art von Erkältung und daher auch unverzichtbarer Bestandteil einer Bronchitis-Kur. Die Wärme des Tees überträgt sich auf die Atemwege und hält den Schleim flüssig. Außerdem haben bestimmte Kräuter eine bei Bronchitis heilsame und antientzündliche Wirkung. Anleitung: Trinken Sie mind. 2-3 Liter pro Tag. Besonders eignen sich Kräutertees mit Salbei, Thymian, Spitzwegerich und Fenchel, die Sie am besten in Ihrer Apotheke besorgen. Lassen Sie sich bei der Wahl der jeweiligen Mischung von Ihrem Apotheker beraten. Süßen Sie den Tee am besten mit Honig 4. Inhalation mit Kräutern oder ätherischen Ölen Auch Inhalationen mit Kräutern oder ätherischen Ölen gehören zu den klassischen Hausmitteln bei Erkältungskrankheiten. Sie lindern die Symptome der Bronchitis, befeuchten die Atemwege und wirken befreiend auf den gesamten Atmungsapparat. Besonders eignen sich dafür Dampfinhalatoren aus der Apotheke. Sie ermöglichen eine gezielte Inhalation über Mund und Nase und verhindern so eine Reizung der Augen. Ist kein Dampfinhalator zur Hand, kann die Inhalation aber auch klassisch über einem Topf oder einer Schüssel erfolgen. Anleitung: 2-3 l Wasser aufkochen und in ein Gefäß gießen 2-3 EL getrocknete Kräuter (z.B. Anis, Fenchel, Minze, Kamille oder Thymian) oder alternativ einige Tropfen ätherisches Öl (Pfefferminz, Eukalyptus, Thymian) dem heißen Wasser zusetzen (1 Tropfen auf 1 Liter Wasser) Kopf über das Gefäß halten und evtl. ein Handtuch über Kopf und Gefäß halten, um die Inhalation zu intensivieren Atmen Sie langsam, tief und gleichmäßig den Dampf ein Anwendung: Ein- bis zweimal täglich für 10-15 Minuten Hinweis: Die Inhalation von ätherischen Ölen ist für Säuglinge, Kinder und Asthmapatienten nicht geeignet. 5. Inhalation mit Kochsalzlösung Ein bei Bronchitis noch besser geeignetes Hausmittel als die Dampfinhalation ist das Inhalieren mit Kochsalzlösung. Die Kochsalzlösung wird in Form von winzigen Tröpfchen (Aerosolen) inhaliert, die besonders tief in die Atemwege vordringen. Dort unterstützen sie die Reinigungsfunktion der Schleimhäute und tragen so zu einer verbesserten Immunabwehr bei. Übrigens: Die Inhalation mit Kochsalzlösung eignet sich auch zur Vorbeugung von akuten Infekten. Um die passende Tröpfchengröße zu erzeugen, wird die Kochsalzlösung mithilfe eines elektrischen Verneblers zerstäubt und dann inhaliert. Ultraschall- oder Düsenvernebler sind in Apotheken erhältlich. Lassen Sie sich bei der Wahl des Geräts von Ihrem Hausarzt oder Apotheker beraten. Anleitung: Lösen Sie einen Teelöffel Kochsalz (etwa 9 Gramm) in 1 Liter Wasser auf. Die lauwarme Lösung wird dann mithilfe des Verneblers über den Mund inhaliert Heben Sie die Lösung maximal 24 Stunden auf. Fertige Kochsalzlösung ist auch in kleinen Päckchen in der Apotheke erhältlich. Vorsicht bei Rotlicht und Sauna Bei chronischer Bronchitis ist auch Wärmezufuhr in Form von Rotlicht oder Saunagängen ein wohltuendes Hausmittel. Für akute Infekte sind diese Methoden jedoch nicht geeignet, weil sich die Symptome dabei auch verschlimmern können. Lungenemphysem Therapie Chronische Bronchitis - Therapie Die mit einem Emphysem einhergehenden Schäden an der Lunge sind irreversibel. Mit einer konsequenten Therapie kann es jedoch gelingen, das Fortschreiten des Lungenemphysems zu verlangsamen und die Lebensqualität der Patienten zu erhalten ... weiterlesen

Husten

Schwarze Rettich + Zwiebln

Eine große geschälte Zwiebel oder 1 gründlich geputzten Rettich in Ringe bzw. dünne scheiben schneiden. In einem Teller mit reichlich Zücker bestreuen und 5-6 Stunden zugedeckt bei Zimmertemperatur stehen lassen. Täglich 4-6 EL voll davon einnehmen. Die Sirup ist täglich frisch herstellen und darf nicht länger als 24 stunden stehen, da es unter umstanden sonst zur Schimmelbildung kommen kann.

Zwiebel: Das einfachste Rezept gegen Husten

Das die Zwiebel ein gesundes Gemüse ist, das ist ein uralter Hut. Und auch bei der Bekämpfung von hartnäckigem Huste spielt sie schon seit vielen Jahrhunderten eine große Rolle. Da gibt es zum Beispiel folgendes Rezept: Hacken Sie 1 bis 2 Zwiebeln klein. Dann streuen Sie 150 Gramm braunen Rohrohrzucker darüber, verrühren das Ganze in einer Schüssel und lassen Sie es dann 5 Stunden stehen. Jetzt pressen Sie die Masse durch ein Tuch. Den Saft füllen Sie in eine Flasche und nehmen davon zu jeder vollen Stunde 1 Teelöffel. Lassen Sie ihn langsam im Mund zergehen. Schon nach wenigen Tagen stellt sich eine grundlegende Besserung ein. Der Grund dafür sind die autark antibakteriell wirkenden Inhaltsstoffe der Zwiebel. Das sind ihre ätherischen Öle, das Vitamin C, das Alicen, ihre Pflanzenhormone, die Linolsäure, der Schwefel und der Zink. Eine solche Zwiebellösung ist einfach herzustellen und bei Husten schnell zur Hand, auch wenn die Apotheke geschlossen hat. Und es gibt garantiert keine Nebenwirkungen. Dieser Tee vertreibt den Husten Sehr bewährt bei Husten haben sich verschiedene Tees. Einen besonders wirksamen Tee können Sie selbst aus folgenden Kräuter herstellen. Bereiten Sie folgende Mischung zu (Apotheke): 10 g Süßholzwurzel, 10 g zerstoßene Fenchelfrüchte, 10 g Isländisch Moos, 25 g Eibischwurzel, 30 g Thymianblätter, 15 g Spitzwegerichkraut gut durcheinander mengen. Davon einen Esslöffel mit 150 ml siedendem Wasser übergießen und abseihen. Mehrmals am Tag vom frisch bereiteten Tee eine Tasse trinken. Bei dieser Kräuterkombination spielen vor allem die Thymianblätter eine große Rolle im Kampf gegen den Husten. Das Thymianöl hat eine starke antibakterielle und anti virale Wirkung. Das ist wichtig, damit aus dem Husten nicht eine Bronchitis wird. Die Wirkstoffe des Thymians werden auch gegen Keuchhusten und Asthma eingesetzt. Trockene Raumluft: Da droht Husten Eine wichtige Rolle im Kampf gegen den Husten spielt die Luftfeuchtigkeit und Temperatur in den Räumen, in denen Sie wohnen, arbeiten und schlafen. Das gilt vor allem für die Herbst- und Winterzeit. Tagsüber sollten Sie sich in Räumen aufhalten, in denen die Temperatur zwischen 20 und 22 Grad gehalten wird. Das Schlafzimmer sollte kühler sein, halten Sie die Temperatur auf 17 bis 18 Grad. Sehr wichtig ist die Luftfeuchtigkeit. Die sollte in allen Räumen zwischen 45 und 60 Prozent betragen. Vor allem in klimatisierten Räumen besteht die Gefahr, dass die Luft viel zu trocken ist. Das führt zu einem Austrocknen der Schleimhäute in Mund, Nase und Rachen. Trockene Schleimhäute aber verlieren ihre Abwehrkraft gegen eindringende Bakterien und Viren. Erkältungen und Husten sind die Folge. Unter Umständen müssen Sie sich mit Luftbefeuchtern behelfen. Hier noch einige bewährte Hausmittel, mit denen Sie gegen den Husten angehen können: Im Anfangsstadium des Hustens können Hustenbonbons auf Kräuterbasis helfen, weil Sie die Austrocknung der Schleimhäute verhindern. Achten Sie bei Husten unbedingt auf warme Füße. Kalte Füße bewirken ein Absinken der Temperatur in den Rachen- und Mundschleimhäuten um etwa zwei Grad. Dadurch werden die Schleimhäute schlecht durchblutet, sie trocknen aus, Bakterien und Viren können sich ansiedeln. Kochen Sie Thymian, Pfefferminze, Salbei und Spitzwegerich (je eine Handvoll) in einem Liter Wasser auf. Dann abseihen, den Sud mit viel Honig süßen und den Tag über schluckweise trinken. Reiben Sie Brust und Rücken über Nacht mit warmem Gänseschmalz ein. Trinken Sie Sanddornsirup (Apotheke), Reformhaus) im Verhältnis 1 : 6 mit warmem Wasser verdünnt. Nehmen Sie zwei gehäufte Teelöffel Isländisch Moos (Apotheke), übergießen Sie die mit kaltem Wasser, langsam zum Sieden bringen, durchseihen. Davon 2 bis 3 Tassen am Tag lauwarm trinken. Sie können mit Honig süßen. Tauchen Sie ein Handtuch in puren Zitronensaft. Legen Sie sich das auf die Brust und lassen es mindestens eine Stunde wirken. Achten Sie auf Hautausschläge, dann die Kur sofort beenden. Lassen Sie sich in der Apotheke 4 Teile Lungenkraut, 3 Teile Spitzwegerich, je 1 Teil Brennsesselblätter und Kamillenblüten mischen. Davon übergießen Sie 2 Teelöffel mit 1 Tasse kochendem Wasser, 8 Minuten zugedeckt ziehen lassen. Trinken Sie 6 Wochen lang jeden Tag morgens und abends je eine Tasse langsam in kleinen Schlucken. Falls Sie noch Rauchen, jetzt sofort aufhören. Das fördert den Husten. Bestreichen Sie ein Leintuch dick mit Quark und binden Sie es sich während der Nacht um Brust und Rücken. Geben Sie den Saft einer großen Zwiebel in ein Glas sehr warme Milch, dazu einen Teelöffel Honig. Gut umrühren und so heiß wie möglich trinken. 2 Esslöffel geriebenen Meerrettich mit Zwiebelsaft und Honig verrühren und einige Stunden stehen lassen. Von dieser Mischung alle 3 Stunden 1 Teelöffel einnehmen. Übergießen Sie drei Teelöffel gestoßenen Anis und drei Teelöffel Thymian mit einem halben Liter kochendem Wasser, zudecken und ca. vier bis fünf Minuten ziehen lassen. Dazu den Saft einer Zitrone geben und mit Honig süßen. Brühen Sie Kirschstiele mit kochendem Wasser auf, dreimal am Tag eine Tasse trinken. Zwiebeln sehr klein schneiden, eine Wochen in Schnaps ziehen lassen. Davon mehrmals am Tag einen kleinen Löffel voll nehmen. Zwei Teelöffel getrocknete Spitzwegerichblätter in einem Viertelliter Wasser leicht kochen und dann fünf Minuten ziehen lassen. Mit wenig Honig süßen, täglich 3 mal eine Tasse trinken. Stellen Sie eine Duftlampe mit ätherischen Ölen ins Zimmer. Sehr viel trinken, das löst den Schleim. Höhlen Sie einen schwarzen Winterrettich aus und füllen Sie ihn mit Kandiszucker. Den Zucker 24 Stunden ziehen lassen, es bildet sich Saft. davon immer wieder einen Löffel einnehmen.

Aus der russischen Volksmedizin: Die Öltherapie (Araschid) Schlürfen und Saugen für die Gesundheit

Sonnenblume In letzter Zeit erhielt ich die Beschreibung eines interessanten russischen Volksheilmittels. Es ist bei uns noch wenig verbreitet, und es sind deshalb bisher auch keine verläßlichen Aussagen über die Wirkung möglich. Aber schließlich muß niemand die versprochenen Heilanpreisungen blind glauben, sondern kann sich von der Stichhaltigkeit der Argumente überzeugen und die Wirkung am eigenen Körper erproben. Schaden kann nicht entstehen, und als einzige Nebenwirkung kann eine bessere Gesundheit eintreten. Probieren Sie die Öltherapie auch einmal aus? Dann würde ich mich über Rückmeldungen sehr freuen und die Erfahrungen gern weitergeben. Hier ist Näheres: Dr. F. KARACH hatte auf einer Tagung des Allukrainischen Verbandes der Onkologen und Bakteriologen einen Vortrag über eine ebenso simple wie wirkungsvolle Therapie gehalten. Sie besteht darin, Sonnenblumenöl im Mund hin und herzubewegen. Dr.Karach führte aus, diese einfache Methode ermögliche es, die verschiedenen Krankheiten vollkommen auszuheilen, wobei man auf Schmerzmittel mit ihren schädlichen Nebenwirkungen verzichten könne. Das Mittel ist verblüffend einfach und für jeden Menschen leicht praktikabel. Was diese Therapie angenehm von anderen Empfehlungen unterscheidet und glaubwürdig macht, ist: Niemand kann ein großes wirtschaftliches Interesse an seiner Verbreitung haben. Sonnenblumenöl hat sowieso fast jeder in seinem Haushalt. Hinter der Empfehlung scheint der ideelle Wunsch zu stehen, den Mitmenschen zu helfen, ohne daß Gewinnstreben eine Rolle spielt. Dieses Bestreben ist in der russischen Medizin vielfach zu beobachten und zeichnet sie aus. Es ruft Verwunderung und Zweifel hervor, wenn man hört, bei welchen Gesundheitsstörungen die Öltherapie angewandt wird. Es ist schon fast nicht zu glauben, daß mit dieser vollkommen unschädlichen, biologischen Heilmethode derartige Gesundungsresultate erzielt werden konnten Erfolge, die einfach beispiellos sind. Es scheint etwas Seriöses an der Sache zu sein. Über die Mundschleimhaut findet eine wirksame Entgiftung des Organismus statt. Ähnliche Grundgedanken gibt es in der Medizin schon ziemlich lange. Entgiftung des Organismus Dr. Karach führt aus, daß das Grundprinzip dieses Heilverfahrens darin besteht, Öl in der Mundhöhle zu saugen und zu schlürfen. Der eigentliche Heilvorgang werde vom menschlichen Organismus allein in die Wege geleitet. Auf diese Weise sei es möglich, Zellen, Gewebe und alle anderen menschlichen Organe gleichzeitig zu heilen. Dadurch werde die Vernichtung der natürlichen Mikroflora und damit die Zerstörung des menschlichen Organismus verhindert. Andernfalls sei sein biologisches Gleichgewicht angegriffen und werde in letzter Konsequenz die Lebensspanne verkürzt. Der moderne Mensch lebe also praktisch um Jahrzehnte kürzer als möglich. Er könne über 100 Jahre alt werden. Durch die Öltherapie dagegen seien Kopfschmerzen, Bronchitis, Zahnschmerzen, Thrombosen, chronische Blutkrankheiten, Arthrose, Paralysen (Lähmungserscheinungen), Ekzeme, Magengeschwülste, Darmkrankheiten, Herz und Nierenbeschwerden, Frauenkrankheiten vollkommen ausgeheilt. Vorbeugend werde gleichzeitig das Entstehen lebensgefährlicher Auswüchse verhindert und auch geheilt, wie zum Beispiel chronische Blutkrankheiten, Lähmungen, Nervenerkrankungen, Magenbeschwerden, Lungen und Lebererkrankungen. Es sei auch möglich, viele Krankheiten zu heilen, die durch das Einnehmen von zu viel Schmerzmitteln verursacht wurden. Die Heilmethode heile den ganzen Organismus gleichzeitig, wirke aber auch vorbeugend. Dies könne vor allem bei lebensgefährlichen Auswüchsen und bei Infarktfällen von großer Bedeutung sein. Dr. Karach berichtet, daß er seine chronische Blutkrankheit, an der er 15 Jahre lang litt, damit ausgeheilt habe. Auch einen heftigen Rheumaschub, der ihn ins Bett zwang, habe er innerhalb von 3 Tagen wieder kuriert. Die Öl-Therapie wird so angewandt: Man nimmt 1 bis 2 Teelöffel Pflanzenöl in den Mund. Am besten geeignet ist kaltgepreßtes Sonnenblumenöl. Das Öl wird dann bei geschlossenem Mund ohne Hast und ohne besondere Anstrengung im Mund gesaugt, gespült und durch die Zähne gezogen. Das macht man 10 bis 15 Minuten lang. Das Öl darf auf keinen Fall geschluckt werden. Es ist zuerst dickflüssig und wird dann dünnflüssiger. Jetzt kann es ausgespuckt werden. Am besten in das WC, weil die Flüssigkeit voller Bakterien, verschiedener Krankheitserreger und anderer schädlicher Substanzen ist. Spuckt man das Öl in das Waschbecken, so muß dieses gründlich gereinigt werden. Das ausgespuckte Öl sollte so weiß wie Milch sein. Ist die Flüssigkeit noch gelb, so ist das ein Zeichen dafür, daß das Mundspülen zu kurz war. Nach dem Ausspucken reinigt man die Mundhöhle gründlich durch mehrmaliges Spülen mit Wasser und putzt die Zähne mit einer Zahnbürste. Dr. Karach sagt: "Es ist besonders wichtig, zu betonen, daß sich während der Zeit des Saugens und Schlürfens der Stoffwechsel in unserem Organismus verstärkt abwickelt und so ein dauerhafter Gesundheitszustand erzielt wird. Besonders auffällig ist, daß sich nach kurzer Zeit lockere Zähne festigen, Zahnfleischbluten aufhört und die Zähne sichtbar weißer werden." Wann und wie oft soll die Ölspülung vorgenommen werden? Diese Frage muß der sich im Heilprozeß befindende Patient selbst beantworten. Unser Körper ist ein guter Barometer und wenn wir ihn ein bißchen beobachten, merken wir selbst, was uns gut tut. Die Originalanleitung: "Die Ölspülung wird am besten morgens vor dem Frühstück vorgenommen. Um den Heilungsprozeß zu beschleunigen, kann der Vorgang auch dreimal täglich wiederholt werden immer jedoch vor dem Essen und mit leerem Magen. Der Organismus wird dadurch nicht geschädigt, und der Ablauf des Heilungsprozesses ist schneller und wirkungsvoller. Die Ölspülungen müssen so lange vorgenommen werden, bis sich im Organismus die ursprüngliche Kraft und Frische und ruhiger Schlaf wieder eingestellt haben. Nach dem morgendlichen Erwachen darf keine Müdigkeit vorherrschen, man sollte sich ausgeruht fühlen und keine Tränensäckchen unter den Augen haben. Ein gesunder Hunger, ein guter Schlaf und ein ungestörtes Erinnerungsvermögen sollte sich eingestellt haben. Leichte Erkrankungen werden außergewöhnlich schnell innerhalb von zwei bis vier Tagen geheilt. Chronische Krankheiten brauchen gewöhnlich eine längere Zeit manchmal bis zu einem Jahr. Erstverschlimmerung ist möglich Der Heilungsprozeß ist zuweilen anfangs von einer scheinbaren Verschlechterung des allgemeinen Gesundheitsgefühls begleitet. Dies kann besonders bei Menschen auftreten, die gleichzeitig an mehreren Krankheiten leiden. Der Eindruck der Verschlechterung tritt hauptsächlich dann auf, wenn sich die einzelnen Krankheitsherde zu verflüchtigen beginnen. Es kann sogar dazu kommen, daß der eine entzündete Krankheitsherd im Laufe des Heilungsprozesses einen anderen Krankheitsherd beeinflußt, der noch ruht, in Zukunft jedoch eine schwere Krankheit zur Folge haben könnte. Dies ist kein Grund, den Heilungsprozeß zu unterbrechen auch dann nicht, wenn sich inzwischen erhöhte Körpertemperatur eingestellt haben sollte. Im Gegenteil: Man muß das Ölsaugen ohne Unterbrechung fortsetzen. Sollte es aber aus irgendwelchen Gründen trotzdem unterbrochen werden, so muß man sich im klaren darüber sein, daß sich die eigentliche Heilung nur während des Ölschlürfens verwirklichen kann." Diese Ölkur kann bei schweren Erkrankungen (Lungenentzündungen usw.) den Arzt nicht ersetzen. Es empfiehlt sich, eine zusätzliche medizinische Diagnose vom Hausarzt einzuholen. Wie ist die Wirkung der Öltherapie zu erklären? Es gibt meines Wissens noch keine wissenschaftlichen Untersuchungen zur Wirkungsweise der Öltherapie. Es handelt sich offensichtlich um ein typisches Volksheilmittel, um Erfahrungsheilkunde, um Empirie. Wir sehen Heilprozesse, können die Ursachen jedoch nicht wissenschaftlich exakt erklären. Ich nehme an, daß Krankheitserreger (wie z.B. pathogene Hefen, wie Candida albicans, die Ursache vieler Krankheiten sind), von dem im Mund herumgewirbelten Öl absorbiert und abgeführt werden. Möglicherweise reizt das sich bewegende Öl die Mundhöhlenschleimhaut und veranlaßt sie, Schadstoffe abzusondern: Stoffwechselprodukte, angereicherte Mineralien oder auch Schadstoffe aus der Luft oder aus Nahrungsmitteln. Wie die Wirkung gespürt wird? Nun, einfach dadurch, dass man sich wohlfühlt. Unser Körper ist im allgemeinen ein gutes Barometer und zeigt, was ihm gut tut. Je nach Konstitution kann das natürlich bei den einzelnen Menschen verschieden sein. Wir sind von unserem Schöpfer als Individualisten und Originale geschaffen worden. Nur: Etwas Geduld ist erforderlich. In der Natur geht alles langsam. Wieviel Zeit braucht allein Samenkorn, bis es sich zu einer stattlichen Pflanze entwickelt! Die russische Volks- und Erfahrungsheilkunde Die Ölkur entstammt der russischen Volksmedizin. Sie beruht auf Erfahrung und Vertrauen. Was angenehm auffällt, ist der ideelle Hintergrund, nämlich das Bestreben, den Mitmenschen zu helfen, ohne daß finanzielles Gewinnstreben eine Rolle spielt. Dies steht in mancher Beziehung in Kontrast zu unserer westlichen Medizin, wo oft nur die in den Labors produzierten Arzneimittel mit großem Aufwand propagiert werden, die versprechen, großen Gewinn zu bringen. Natürlich muß dabei anerkannt werden, daß die Entwicklung eines neuen Medikaments der pharmazeutischen Industrie große Summen an Geld kostet, die sich rentieren müssen. Immer mehr Menschen wenden sich aber im Zuge der Rückbesinnung auf natürliche Lebensweisen den erprobten und nebenwirkungsfreien Mitteln der Volksheilkunde zu.

Joghurt hilft dem Atem

Ungesüßter Naturjogurt ist bei täglichem Konsum vermutlich ein wirksames Mittel gegen Mundgeruch. Das fanden japanische Forscher heraus. Die enthaltenen Milchsäurebakterien hemmen das Wachstum von Keimen, die im Mundraum übelriechende Schwefelverbindungen freisetzen, und packen das Übel somit direkt an der Würzel.

10 Spices, Herbs That Aid Weight Loss

November 26, 2012 | 242,989 views By Dr. Mercola Adding herbs and spices to your food gives your meals an "upgrade" in more ways than one. First, you get the extra flavor enhancement and complexity that only natural spices can bring, and second, you get health benefits galore because herbs and spices contain antioxidants, minerals, vitamins and unique medicinal properties. Among them, certain herbs and spices can actually help you maintain a healthy body weight by promoting weight loss. So if you're trying to lose a few (or more) pounds, consider being very generous when adding the following spices to your food. Top 10 Herbs and Spices to Help You Lose Weight 1. Ginseng Ginseng is valued for its ability to boost energy levels and speed metabolism. Panax ginseng, in particular, has been linked to weight loss benefits, with one study showing obese, diabetic mice given panax ginseng extracts not only had improvements in insulin sensitivity, but also lost a significant amount of weight after 12 days.1 2. Cayenne Pepper Capsaicin, the compound that gives peppers their heat, may help fight obesity by decreasing calorie intake, shrinking fat tissue, and lowering blood fat levels, as well as fight fat buildup by triggering beneficial protein changes in your body.2 Part of the benefit may be due to capsaicin's heat potential, as it is a thermogenic substance that may temporarily increase thermogenesis in your body, where your body burns fuel such as fat to create heat, with beneficial impacts on metabolism and fat storage. Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent.3 It may even help counteract the decrease in metabolic rate that often occurs during weight loss. 3. Cinnamon This spice may help to boost your metabolism, and it also has impressive benefits for blood sugar regulation, making it an ideal seasoning for people with diabetes or pre-diabetes. Cinnamon has been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes, as well as increase glucose metabolism by about 20 times, which would significantly improve your ability to regulate blood sugar.4 4. Black Pepper Black pepper contains a substance called piperine, which not only gives it its pungent flavor, but also blocks the formation of new fat cells.5 When combined with capsaicin and other substances, black pepper was also found to burn as many calories as taking a 20-minute walk.6 As an aside, black pepper also increases the bioavailability of just about all other foods -- herbs and other compounds – making it a healthy choice for virtually any meal. 5. Dandelions Every part of the dandelion is edible and full of nutrition. And because they help slow your digestion, they can make you feel full longer, helping you maintain a healthy weight. Dandelions have antioxidant properties and contain bitter crystalline compounds called Taraxacin and Taracerin, along with inulin and levulin, compounds thought to explain some of its therapeutic properties. Along with being full of dietary fiber, dandelions also contain beta carotene, vitamin K1, vitamins and minerals, and are known for being beneficial for normalizing blood sugar and cholesterol, as well as cleansing your liver. 6. Mustard The mustard plant is actually in the cruciferous family of vegetables (along with broccoli, cabbage and Brussels sprouts, for instance). Mustard seeds have been shown to boost metabolic rate by 25 percent, which means you'll burn calories more efficiently. In fact, just 3/5 teaspoon of mustard seeds daily may help you burn an extra 45 calories an hour.7 7. Turmeric If you're a fan of curry, you're probably also a fan of turmeric, as this is the yellow-orange spice that makes the foundation of many curry dishes. Curcumin, one of turmeric's most thoroughly studied active ingredients, reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat and body weight gain.8 Curcumin may also be useful for the treatment and prevention of obesity-related chronic diseases, as the interactions of curcumin with several key signal transduction pathways in the body result in improvements in insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms associated with obesity and metabolic disorders.9 8. Ginger Ginger is another warming spice that has anti-inflammatory properties and is known to help soothe and relax your intestinal tract. Research also suggests that ginger may have thermogenic properties that help boost your metabolism, as well as have an appetite-suppressant effect when consumed, suggesting a "potential role of ginger in weight management."10 9. Cardamom Cardamom, an aromatic spice with a spicy-sweet flavor, is another thermogenic herb that helps boost your metabolism and may boost your body's ability to burn fat. Cardamom is a popular herb used in Ayurveda, an ancient holistic system of medicine and natural healing from India. 10. Cumin Cumin is useful for digestion and energy production, and may improve glycemic control in people with type 2 diabetes. The spice has a long history of medicinal use, and has also been found to enhance memory and provide potent anti-stress benefits. What Else are Spices Good For? Far more than you might imagine …Herbs and spices are actually some of the most potent antioxidants in your food supply; in many instances surpassing other more well-known sources of antioxidants. For example, spices such as cloves and cinnamon have phenol levels that are 30 percent and 18 percent of dry weight, respectively. Compare that to blueberries, which are widely touted for their antioxidant capabilities; they contain roughly 5 percent phenol by dry weight... Another example is oregano, which has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges, and four times more than blueberries! One tablespoon of fresh oregano contains the same antioxidant activity as one medium-sized apple. While each spice has a unique set of health benefits to offer, one study, published in the Journal of Medicinal Foods,11 found a direct correlation between the antioxidant phenol content and the spice's ability to inhibit glycation and the formation of toxic advanced glycation end products, making them potent preventers of heart disease and premature aging. According to this study, the top 10 most potent herbs and spices are: 1. Cloves (ground) 2. Cinnamon (ground) 3. Jamaican allspice (ground) 4. Apple pie spice (mixture) 5. Oregano (ground) 6. Pumpkin pie spice (mixture) 7. Marjoram 8. Sage 9. Thyme 10. Gourmet Italian spice Rounding Out Your Comprehensive Weight Loss Plan Always remember to buy certified organic spices, as most conventional ones are irradiated, resulting in the formation of harmful radiolytic byproducts, including formaldehyde. For most people, simply adding spices to your meals will not be enough to trigger significant weight loss, although this will certainly support and help you achieve your weight loss goals. If you are serious about losing weight, you'll need a more comprehensive plan that includes: Eliminating or strictly limiting fructose in your diet, and following the healthy eating program in my comprehensive nutrition plan. You can also use intermittent fasting strategically with this program to greatly boost your body's fat-burning potential. Engaging in high-intensity Peak Fitness exercise to burn fat and increase muscle mass (a natural fat burner). Addressing the emotional component of eating. For this I highly recommend the Emotional Freedom Technique (EFT), which helps eliminate your food cravings naturally.

12 Best Fat Burning Foods

These 12 foods will start narrowing your waist the minute they leave your fork and enter your mouth! Make sure these are added to your shopping list on your next trip. Grapefruit Vitamin C helps with the proper metabolism of fat, foods rich in it make great choices for burning fat. Eating half a grapefruit for breakfast or about thirty minutes before eating meals will help you feel more full and prevent overeating In addition to being tasty, though, grapefruits also boast innumerable health benefits. One fruit has 4 grams of fiber, a ton of both vitamin C and vitamin A, and all for only one hundred calories. Grapefruits are a dieters dream and a healthy addition to any well-balanced diet. As it turns out, grapefruits actually have a high level of naringenin, an antioxidant that helps stabilize the metabolism. This means that if you eat a grapefruit early in the day, you are much less likely to have a blood sugar crash later. While this is obviously beneficial for people with diabetes, it’s good for others as well. When your blood sugar is stable, you are less likely to crave unhealthy, unnecessary snacks throughout the day. You can reap the benefits of this antioxidant from the whole grapefruit, but also from grapefruit juice. And if you don’t like the taste of the tart juice, you can mix it with others to mellow out the flavor. I personally think carrot juice and grapefruit juice pair nicely. An added benefit of this is that mixing different juices together means you’ll get a wide variety of vitamins. So does grapefruit burn fat? Sort of. It’s not a magical process like some people believe: eating a grapefruit won’t mean that pounds of fat just melt off your body. But the healthy aspects of this fruit can help prevent you from overeating by keeping you satisfied and your blood sugar regulated. Black Pepper In a study published in 2012 in the "Journal of Agricultural and Food Chemistry," researchers found that black pepper has an antiadipogenic effect, which means it can stave off the production of fat cells. They noted piperine could have the potential for use in anti-obesity treatment. However, it's important to note this study was done on mice cells in vitro. Also, black pepper extract was used, which is much more concentrated than a few palatable dashes of pepper on your meal. According to an NPR interview with endocrinologist Michael Jensen written by Gretchen Cuda Kroen, the concentration of piperine used in the study was 100 times higher than the amount you could take in from your diet. He mentions that pepper capsules with high piperine concentrations may have effects, but the results are inconclusive. Cinnamon Fat stored in the belly, called visceral fat, is different from subcutaneous fat stored elsewhere. According to Harvard Medical School, belly fat indicates a greater risk of heart disease and diabetes. While a balanced diet and regular exercise come first in managing your weight, research performed on mice has shown that cinnamon may help reduce belly fat. It's easy to incorporate more cinnamon into your diet. Add it to hot drinks like tea or coffee for flavoring, add it to oatmeal or cereal in the morning or even cook it into your food for dinner. Eggs Eating eggs is one of the best ways to help you lose stomach fat. Eggs are packed full of protein so you get that muscle building ingredient needed to burn away your belly fat. The more muscle your body gains the more calories they require which means you burn more fat. Sounds good huh? So the bottom line is that if you eat eggs you'll burn more stomach fat and if you don't you'll be missing out on a key ingredient to help you lose stomach fat. The Benefits Of Eating Eggs Research from the International Journal of Obesity has shown that eating 2 eggs a day with a healthy diet (meaning the rest of the food you ate for the day was not garbage) helps you lose more weight. Now you may be thinking what about all that cholesterol? Well that same study showed that just eating 2 eggs a day did not raise the subjects’ cholesterol level at all. Of course if you want to be on the safe side there's always egg whites. Eggs also keep you feeling fuller than a meal without it would. This is of course thanks to its high protein count. Protein keeps you feeling fuller. So the easiest way to start eating eggs is to have them at breakfast. Start out with just 2 eggs a day, a slice of whole wheat bread and a cup of milk as your morning breakfast. That's my breakfast pretty much every morning unless I'm having a smoothie. You can also boil your eggs and store them in the fridge for an easy snack to eat later. In a nutshell eggs will help you burn stomach fat. You'll have more protein and you'll feel fuller after your meal. Now it's time to take action. If you don't have eggs in your house go to your supermarket and go buy some. Either buy the whole eggs or egg whites. When choosing egg whites look for one that has only egg whites as the ingredients. Nothing else. Then start eating eggs with your breakfast every morning. Feel free to mix your whole eggs with egg whites as well. What's your favorite way to make eggs? Let me know in the comments below. I really want to help you lose belly fat & because of that I want to give you something awesome. Enter your first name and email below and I'll send you a free ebook with 7 tips that'll help you lose belly fat. It's 100% free so there's no risk and don't worry I promise I won't spam you or anything like that. Apples (and of course Fruits in general) One of the best ways to lose weight is to feel yourself full. Simply, if you are not hungry, you do not want to eat more. Apples contain a lot of fibre, the bigger ones nearly 5 grams. This way, after having apples, because of the high level of fibre, you feel yourself satisfied, so you will not eat more. You can reduce your calorie intake on a healthy way. Another benefit of apples is that it contains a lot of pectin, at least 1%. Apple is the best source of pectin after citrus peels (containing 30%!, but do not eat orange peel :)). This nutrient restricts the cells to absorbs fat, and it helps your body to remove fat from the cells. It also encourages your body to get the water out from foods. Finally, it contains polyphenols which boosts metabolism. Green Tea Green tea is the healthiest beverage on the planet. It is loaded with antioxidants and various substances that are beneficial for health. Many studies have shown that green tea can increase fat burning and help you lose weight. Let me explain how that works… Green Tea Contains Substances That Can Help You Lose Fat Green tea is more than just hot, flavored water. The bioactive substances in the tea leaves dissolve in the water and make it into the final drink. When you drink a cup of quality tea, you’re actually getting a large amount of beneficial substances with potent biological effects (1). The best known of these is caffeine. A cup of green tea contains much less caffeine (24-40 mg) than a cup of coffee (100-200 mg), but still enough to have a mild effect. Caffeine is a well known stimulant that has been shown to aid fat burning and improve exercise performance in numerous studies (2, 3). But where green tea really shines is in its massive range of antioxidants… being loaded with potent antioxidants called catechins (4). The most important of these is EGCG (Epigallocatechin gallate), a substance that can boost metabolism. Keep in mind that these benefits can be derived both from drinking green tea as a beverage, as well as taking green tea extract as a supplement. Most of the studies used extracts. Blueberries They have the highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in antioxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases. They neutralize free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of hope, for they are laden with anti oxidants and rank number 1 in the world of anti oxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blueberries. The abundance of vitamin-C is also a big factor for this as well. They aid in reducing belly fat: A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. So far, we know that the fruit works on rats, which were the test subjects. A blueberry-enriched powder was mixed into the rats’ diet, which was either low-fat or high-fat rat chow. After 90 days, the rats with the blueberry-enriched diet had less abdominal fat, lower triglycerides, lower cholesterol and improved fasting glucose and insulin sensitivity. Almonds One of the greatest snacks you can eat to help you lose belly fat is almonds. Almonds are in the nut family and they pack numerous benefits including getting rid of belly fat. If you're eating almonds as snacks then you'll burn more belly fat and if you're not eating almonds you'll have a tougher shrinking your gut. Almonds are high in a few fat burning ingredients. The first is the healthy fats: polyunsaturated & monounsaturated fats. These fats help prevent you from overeating thanks to making you feel fuller quicker. A study in the American Journal of Clinical Nutrition support this by showing how eating almonds suppresses your hunger. They also help fight against heart diseases. The next ingredient they are high in is magnesium. Magnesium has been proven as a key component for muscle building and the more muscle you build the more fat you burn as a result. When you're choosing almonds you want to choose raw almonds. They'll either come whole or sliced so you can choose whichever you like. You want to avoid any added salt, honey, or any other ingredients. Almonds are a high-calorie snack there’s no denying that so sometimes you may just want to eat half a serving which is 80 calories instead of a full serving which is typically 160 calories. Also after eating almonds you'll want to drink some water as that'll help expand the fiber in the almonds which will keep you feeling fuller longer. So now you’ve learned why eating almonds is crucial for losing belly fat. You can eat them any time of the day and they don't require any prep work, so you can eat it right away. Now you need to go out and buy some. You can usually find them in the popcorn or chips isle. Chilies Could chillies help you slim? by DIANNE SPENCER, femail.co.uk Could spicing up your food help you lose weight? A string of recent studies by researchers at Canada's Laval University suggest that a key chemical contained in chillies could boost your body's ability to burn fat and curb your appetite into the bargain. So how does it work? It's no secret that eating hot foods such as curries and Mexican chillies makes us feel warm. Really hot versions can even make us sweat and go red in the face. This is because capsaicin, the chemical that gives chillies and chilli-based spices such as cayenne and paprika their characteristic pungency, stimulates a natural process whereby some of the food we eat at each meal is converted immediately to heat. Called diet-induced thermogenesis, this process is good news for dieters because it means we burn up calories automatically rather than storing them. Scientists have found that diet-induced thermogenesis usually uses up carbohydrates, with various studies showing that we produce more heat after a high-carbohydrate meal - say pasta or rice - than after a meal of fatty food. What this means is that if we were to eat two meals with the same calorie count, one high in carbohydrates, the other high in fat, our bodies would automatically burn up more of the calories in the high carbohydrate meal than they would in the fat-heavy meal. But now the Canadian researchers have discovered that spicing up a fatty meal with chilli powder significantly increases levels of diet-induced thermogenesis. What's more, they've found that it boosts the amount of fat, rather than carbohydrate, that is burned in the process. And the potential benefits don't end there. They've also found that chilli can actually help reduce your appetite. Their studies, reported in the British Journal of Nutrition, have revealed that when men and women eat chilli-spiked food, they feel less hungry and eat significantly less at subsequent meals. Intriguingly, the researchers have also found that adding chilli powder to food tricks people into thinking that the meal contains more fat than it actually does. This is important because we're programmed to enjoy fats and oils, which is why we find it so hard to stick to a low-fat diet. Scientists have also found that for obese or previously obese people, this preference is even more pronounced, making passing up fat-laden food even harder. The Canadian researchers suggest that adding chilli to a low-fat meal might be one way to help satisfy our craving for oils. They also point out that it's in dieters' best interests to make their meals as delicious as possible, because the more we enjoy our food, the higher the level of thermogenesis. But before you start adding chilli to your favourite fat-heavy foods, Dr Wendy Doyle of the British Dietetic Association sounds a note of caution. 'This research is very interesting, but for effective weight loss, one has to take a lot of other factors into consideration. 'There's no point eating a lot of chilli if you're also eating a high-fat diet and not getting any exercise, because you still won't lose weight.' She says while chillies might help burn some of the excess calories from a high-fat diet, nutritionally, a lower fat, higher carbohydrate diet is still the best option, regardless of what our tastebuds tell us. 'With this kind of diet, rather than a high-fat diet, you're much more likely to be getting all the different micronutrients your body needs.' So the message is that while chilli might help boost our metabolisms, it's still not the magic bullet desperate dieters would love to discover. And as obesity expert Dr Abdul Dulloo, from the University of Fribourg, Switzerland, points out, chilli is just one of a number of common foodstuffs that can boost thermogenesis. Ginger is one, so is mustard, and green tea, coconut oil, coffee and cola have all been found to boost the process. 'It makes one wonder about the extent to which they could already be helping many of us to put our excess dietary fat into the fire.' Read more: http://www.dailymail.co.uk/health/article-65047/Could-chillies-help-slim.html#ixzz3N5qHAVRn Coffee Can Coffee Increase Your Metabolism and Help You Burn Fat? By Kris Gunnars | 201,551 views Young Woman Smiling With Cup of CoffeeCoffee contains caffeine… which is the most commonly consumed psychoactive substance in the world. Caffeine has made its way to most commercial fat burning supplements, for good reason. It is one of the few substances that is known to help mobilize fats from the fat tissues and increase metabolism. Coffee Contains Stimulants Coffee isn’t just warm black water. Substances in the coffee beans do make it into the final drink. In fact, coffee contains several biologically active substances that can affect metabolism: Caffeine – a central nervous system stimulant. Theobromine and Theophylline – substances related to caffeine that can also have a stimulant effect. Chlorogenic Acid – one of the biologically active compounds in coffee, may help slow absorption of carbohydrates (1). The most important of these is caffeine, which is very potent and has been studied thoroughly. What caffeine does in the brain, is to block an inhibitory neurotransmitter called Adenosine (2, 3). By blocking Adenosine, caffeine increases the firing of neurons and the release of neurotransmitters like Dopamine and Norepinephrine. Coffee Can Help to Mobilize Fat From The Fat Tissues Cup of Coffee Caffeine stimulates the nervous system, which sends direct signals to the fat cells to tell them to break down fat (4, 5). Another thing that caffeine does is to increase our blood levels of the hormone Epinephrine, which is also known as Adrenaline (6, 7). Epinephrine travels through the blood, to the fat tissues and send signals to break down fats and release them into the blood. This is how caffeine helps to mobilize fat from the fat tissues, making it available for use as free fatty acids in the blood. Coffee Can Increase The Metabolic Rate How many calories we burn at rest is called the Resting Metabolic Rate (RMR). The higher our metabolic rate, the easier it is for us to lose weight and the more we can allow ourselves to eat without gaining. Studies show that caffeine can increase the metabolic rate by 3-11%, with larger doses having an even bigger effect (8, 9). Interestingly, most of the increase in metabolism is caused by an increase in the burning of fat (10). Unfortunately, the effect is less pronounced in those who are obese. In one study, the increase in fat burning in lean people is as high as 29%, while in obese individuals the increase is about 10% (11). The effect also appears to diminish with age and is more pronounced in younger individuals (12). Caffeine can improve athletic performance via several mechanisms, one of those being increased mobilization of fatty acids from the fat tissues. Studies show that caffeine can improve exercise performance by 11-12%, on average (13, 14). Coffee and Weight Loss in The Long Term Coffee Beans There is one major caveat here, and that is the fact that people become tolerant to the effects of caffeine (15, 16). In the short term, caffeine can boost the metabolic rate and increase fat burning, but after a while people become tolerant to the effects and it stops working. But even if coffee doesn’t make you expend more calories in the long term, there is still a possibility that it blunts appetite and helps you eat less. In one study, caffeine had an appetite reducing effect in men, but not in women – making them eat less at a meal following caffeine consumption. However, another study showed no effect for men (17, 18). Whether coffee or caffeine can help you lose weight in the long term may depend on the individual. At this point, there is no evidence that it can help with weight loss in the long term. Even though caffeine can boost your metabolism in the short term, this effect is diminished in long-term coffee drinkers due to tolerance. If you’re primarily interested in coffee for the sake of fat loss, then it may be best to cycle it to prevent a buildup of tolerance. Perhaps cycles of 2 weeks on, 2 weeks off. Of course, there are plenty of other great reasons to drink coffee, including the fact that coffee is the single largest source of antioxidants in the western diet, outranking both fruits and vegetables, combined. Quinoa Quinoa is one of the most healthy food items you can add to your diet, especially when trying to lose weight. Quinoa is unlike any other grain. It is not a true grain but comes from a plant called chenopodium, which is close in species to plants such as spinach and beets, making it a healthier choice than typical cereal grains. As a food item it has been around a long time, originating in the South American Andes region, but has only recently gained widespread popularity as a health food. Substituting quinoa for other grains in your diet is easy and a great way to help you lose weight. Quinoa Nutritional Content Quinoa boasts a very high protein content and all the essential amino acids needed for cell development. It is one of the few plant-derived foods that is a complete protein, which makes it an excellent nutritional staple for vegetarians and a great grain substitute for dieters. In addition to providing an alternative source of protein, with almost twice as much as other grains, quinoa also supplies many of the vitamins and minerals dieters need to stay healthy while trying to lose weight. Quinoa is a good source of healthy mono- and polyunsaturated fats. It is high in dietary fiber, calcium, iron and many other minerals. It is also a good source of vitamins such as E and B. The seeds are gluten free and thus easily digestible. Packed with slow releasing carbohydrates, quinoa helps maintain blood sugar for consistent energy levels. When incorporated into your diet plan, quinoa will keep you feeling fuller between meals so you'll be less likely to overindulge at the next meal or give in to cravings. Fits into Your Lifestyle Since quinoa boasts so many nutritional factors, it is a great staple to incorporate into any diet. Adding healthy, natural or organic ingredients to your diet can often be more expensive and time consuming than sticking with prepared packaged foods, with one exception. Quinoa is fairly inexpensive when compared to other choices and often cooks within minutes, leaving you with more time to focus on other activities such as exercise. Easy to Cook Quinoa is easy to incorporate into a healthy, natural diet. It can be eaten raw, cooked or sprouted and mixes well with many other healthy foods. Quinoa is very versatile and cooks quickly. The quinoa seed is close in size to rice and absorbs liquids similarly, making it easy to substitute into many rice dishes. When the seed is cooked it can appear fluffy or creamy depending on how much liquid you use, and it is satisfyingly crunchy. Quinoa can be added to hot or cold dishes for breakfast, lunch, dinner or a snack. It works well in soups and stews in place of barley, rice or pasta. It can be roasted or toasted to add an intriguing flavor in casseroles and other side dishes. Mix quinoa into cold salads or cooked vegetable dishes. For breakfast, you can cook quinoa in a fruit juice and eat it like hot oatmeal or dry cereal, or use ground quinoa flour to make pancakes or waffles. You may also want to try to incorporate quinoa flour into your baking or pasta recipes. Vegetables Using vegetables for losing weight is a smart idea – they are low in calories, contain vitamins and minerals, and fill you up with fibre. Here are the best vegetables for #weight loss … 1. Cucumber The humble cucumber is one of the best vegetables for #weight loss. It´s extremely low in #calories and contains lots of water. As well as being served up in salads, did you know that you can actually grill cucumber? 2. Broccoli When trying to lose #weight, include plenty of broccoli in your diet. It contains no fat at all, and plenty of carbohydrate. This are slow-release carbohydrates, which is great for helping to keep your energy levels up. 3. Beans You might not have realised that beans actually count as vegetables. The great thing about using them for #weight loss is that they also count as a source of protein and have lots of fibre. So cut down on your meat intake and substitute all or some of it with beans instead. 4. Spinach Spinach is another brilliant vegetable when you´re trying to lose #weight. If you´ve always disliked it, try cooking it very lightly – spinach needs barely any cooking at all. You can also serve it raw in salads. 5. Carrots Carrots should be included among vegetables for losing #weight. Just think of all that beta-carotene and fibre! The other good thing about carrots is that they are great eaten raw – all that chewing will keep you busy! 6. Celery 6. Celery Like cucumber, celery is pretty much all water, and contains hardly any calories, so it´s great for #weight loss. You also get fibre and protein as well. Celery is another vegetable that´s great for eating raw – just #don´t be tempted to smother it with a creamy dip! 7. Peppers 7. Peppers Here´s why peppers are brilliant for #weight loss. Do your diets fail because you have a craving for sweet foods? Red, yellow and orange peppers are very sweet, so can help satisfy (or at least distract) those cravings – and they´re great for providing Vitamin C too! 8. Alfafa Sprouts 8. Alfafa Sprouts Alfafa sprouts are easy to #grow at home, so you can have a constant supply of calorie-busting veggies! Use them in stir-fries (using very little oil, of course) or in salads. You get lots of vitamins and minerals as a bonus. 9. Onions 9. Onions When choosing vegetables for losing #weight, it´s important to remember that you want to include lots of flavour so that your diet doesn´t get too boring. Onions are excellent for adding taste to your meals, whether you prefer them raw or cooked. 10. Leafy Green Vegetables I´ve already mentioned spinach as an excellent vegetable for #weight loss, and leafy green vegetables in general are very useful in achieving this aim. They are low in calories but high in fibre and vitamins. Try kale, watercress, lettuce, swiss chard and mustard greens. There are lots of vegetables for losing weight, but be careful to avoid the more calorific ones such as #avocado (which may be healthy but has a high fat content). Look for those vegetables that are low in #calories and still contain lots of vitamin and fibre. What are the best vegetables for #weight loss that are still tasty and enjoyable?