Actually, the majority of the urges come in the form of pastries and pudding to name but a few. Of course, there are always those who overindulge in turkey and stuffing, but that is mostly because we don’t exactly eat turkey and stuffing every day. In other words, the mind wants what the body doesn’t get freely. Our brains are hardwired for novelty, so anytime something scarce or new comes along, we are all in!¹

Aside from this, we are also hardwired to eat sweet foods when we are stressed and what time of the year stresses us more than the holiday’s—right? Our brain is always competing for the amino acid tryptophan, as tryptophan is essential to the manufacturing of the happy brain chemical, serotonin. Stress causes the body to use tryptophan for other—more important—things and the brain creates cravings for sweet foods to drive the serotonin levels up,² but only temporarily.

The fact remains, holiday binges almost always have repercussions, which are usually felt after the festivities end. People often find that they have gained more pounds and unwanted body fat, which becomes more and more difficult to lose with each passing holiday season.

Unbeknownst to many people, it is very easy to alter one’s metabolic rate. A study showed that indulging yourself with unhealthy fatty foods for just five days can weaken your body’s ability to digest food effectively when you go back to your normal diet again,³ once again making it even harder to lose the extra fat and weight that you gained during the holidays. In addition, the occurrence of heart disease and hypertension spikes during this season⁴ due to the extra amount of fat, oil, sugar and grease that usually accompanies holiday dishes.

To celebrate the holidays guilt-free and maintain the positive vibes whole year round, it is best to eat clean and smart. The following tips will surely allow you to enjoy the holiday festivities and at the same time maintain a healthy diet:

• Be cautious when eating gluten-free dishes since they may actually do more harm than good.
  Ingredients such as rice, millet and corn, which are usually used for gluten-free recipes, are actually full of quick-releasing carbohydrates that are usually converted into body fat quite easily⁵. They can also cause blood sugar levels to spike, which is a risk factor for cardiovascular diseases.⁶ Maintaining a low glycemic and low carb diet is your best ticket to maintaining health this season.
• Fizzy drinks such as soda can make you feel bloated and gassy. 
  Not so attractive when you’re trying to make a good impression at the company Christmas party. Aside from making you swallow excess air, extra gas is produced when the bacteria in your digestive tract tries to break down sugars that these beverages contain. Instead of bloating yourself with these, it makes much more sense to limit yourself to regular water, sparkling mineral water with fresh lemon, hot tea, coffee, or unsweetened iced tea. These can also help you to maintain low insulin levels, which reduces cravings for sweets and allows your body to access fat for energy⁷.
• Baked products are abundant during the holiday season. 
  However, instead of using baking flours to make your goodies, use coconut flour instead. This flour is not only low in carbohydrates but it is naturally laden with fiber and nutrients. In addition, coconuts have properties which have been shown to decrease the chances of diabetes and heart disease⁸.
• For side dishes, replace high-glycemic corn with low-glycemic legumes such as green peas. 
  You may also opt for green vegetables, like broccoli, green beans or asparagus, which are not only low-glycemic but are also low in carbohydrates. Salads are also great dishes to prepare for this season as they have very low levels of carbohydrates and they can barely affect your blood sugar levels even at generous servings.
• Another great way to prevent gaining extra fat during the holidays is by consuming green tea extract. 
  Green tea contains a compound that is called epigallocatechin gallate or EGCG for short, which can help the body burn fat⁹. Aside from increasing metabolism and fat excretion, EGCG can also interfere with the body’s ability to absorb carbohydrates and prevent development of fat cells¹⁰. To maximize its effects, green tea extract is best consumed in the same meal as the carbohydrates.
• Another ingredient that can also block the body’s absorption of carbohydrates and starches is white kidney bean extract.
  Carbohydrate digestion and absorption is associated with alpha amylase, an enzyme that is found in the intestines. This enzyme is blocked by phaseolamin, a compound found in white kidney bean extract which hinders it from functioning properly¹¹. This makes you feel fuller for longer periods and reduces your food intake.

Eat right, live right. You should maintain this mantra at all times. Do not let the holiday mood get the better of you and control your eating habits. The extra fat gained during the holiday season is just too difficult to keep losing. This season, why not stay ahead of the curve.

References:

1. Kahn BE, Wansink B. The influence of assortment structure on perceived variety and consumption quantities. Journal of Consumer Research. 2004, 30:519–33.
2. Wurtman, R.J., et al. “Brain Serotonin, Carbohydrate-Craving, Obesity and Depression,” Adv Exp Med Biol, 398, 1996: 35-41.
3. Davies, Madlen, et.al. (2015, April 13). Holiday Binge Really Does Hit Your Health: Just Five Days of Extra Fatty Food Affects Metabolism. Daily Mail
4. Kam K. The Truth Behind More Holiday Heart Attacks: Why cardiac problems spike during the holidays and how to stay heart healthy. Web MD. Sept., 2011.
5. Miller WC, et al. Dietary fat, sugar, and fiber predict body fat content. Journal of the American Dietetic Association. 1994;94:612–5
6. Yanase M, et al. Insulin resistance and fasting hyperinsulinemia are risk factors for new cardiovascular events in patients with prior coronary artery disease and normal glucose tolerance. Circ J. 2004 Jan;68(1):47–52.
7. Wiley, T.S. and B. Formby. Lights Out: Sleep, Sugar, and Survival, New York: Simon & Schuster, Inc., 2000.
8. Nevin KG, Rajamohan T. Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation. Clinical Biochemistry 37,2004;830–835).
9. Chen IJ, et al. Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. 2015 May 29. pii: S0261-5614(15)00134-X. doi: 10.1016/j.clnu.2015.05.003. [Epub ahead of print.]
10. Dulloo AG, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999 Dec;70(6):1040–5.
11. Celleno L, et al. A Dietary Supplement Containing Standardized Phaseolus vulgaris Extract Influences Body Composition of Overweight Men and Women. International Journal of Medical Science. 2007; 4:45–52.

The post Ditch the Dirty Diet During the Holidays appeared first on Total Health Magazine.

As time progressed, however, nutritious Mother Nature made foods that once held the superfood distinction, were overthrown by exotic foods, as if they were the only ones now worthy of the superfoods monarchy. In fact, the superfoods term has been used so frequently by food and product promoters over the past decade, the public now believes that these exotic foods have near-magical qualities to compensate for their high prices.

Whenever a scientific study provides evidence regarding a positive effect of some chemical property or properties found in a so-called superfood, that superfoods promotional influence is instantly boosted and more companies can jump on the superfood bandwagon.

This is yet another reason why food promoters are constantly searching for yet undiscovered sources of remarkable nutrients. The public is continuously bombarded with new food products that allegedly can provide all sorts of healthy benefits to the body single-handedly. Over the years, the term “superfood” has retained its appeal to the public but it is now used mainly to create hype about a product to make it more marketable. With all the marketing gimmicks aside, what really constitutes a superfood?

Up until now, there is no scientifically accepted definition of “superfood.” As mentioned, the term is generally used to refer to foods that are jam-packed with nutrients and can provide health benefits to your body¹ Contrary to the marketing claims, there is no food product—no matter how exotic—that can single-handedly provide all of your health needs. Limiting yourself to eating these so-called superfoods can actually result in an impaired, one-sided diet that can do you more harm than good.

Vitamins and minerals usually work in synergy and thereby need to work with one another in order to be able to provide what the body needs. This is a fact that is usually overlooked by people in their desire to get a one-way ticket to good health. Superfoods also work in synergy, and therefore—in more cases than not—it is wise to consume them as a package, or the whole food.

Food scientists can easily isolate one or two components of a superfood, and even though those components might look good based on a study or two, nature doesn’t work in isolation. This is why you don’t find a single isolated tocopherol (an isomer of vitamin E) in a food like almonds, but instead an array of mixed tocopherols, all of which work in synergy. Research has even shown that when we consume only one form of vitamin E (alpha tocopherol), it is at the detriment of the other forms, which potentially harms the body.²

Berry, Berry Good
The members of the berry kingdom are great examples of superfoods. These edible, fleshy and colorful fruits are full of antioxidants that can actually help in reversing and preventing diseases that are associated with free radicals.³ Free radicals are unstable molecules that react with various body chemicals, causing irreversible damage to our cells.⁴ As a person grows older, the damage caused by free radicals often worsens, which may speed up the process of aging and contribute to age-related health concerns. Antioxidants can help prevent premature aging by quenching the destructive action of free radicals.⁵ Berries, especially those with dark color, have one of the highest concentrations of antioxidants—flavonoids and anthocyanidins—found in nature.⁶

Anthocyanidins play an important role in memory function and can help decrease the rate of a person’s mental decline. Actually, a study was able to show that age-related cognitive decline reduced by about 1.5 to 2.5 years just by eating berries at least once a week.⁷ In addition, the same antioxidant can also fight the development of macular degeneration, an eye disorder usually brought about by old age.⁸

The risk of cancer and heart diseases, on the other hand, can be reduced by various flavonoids, especially quercetin.⁹ The immune system already has its own troop of cancer-fighting cells, but a study has shown that quercetin can greatly increase the number of anti-cancer cells in the body.¹⁰ It also can regulate cholesterol and blood pressure levels, which are two primary factors for heart disease.¹¹

Vitamin K
However, berries are not the only sources of nutrients that can fight heart disease. Green leafy vegetables are a great source of Vitamin K, which can also decrease the risk of cardiovascular diseases. Unbeknownst to many, vitamin K works hand in hand with Vitamin D. Osteocalcin, a protein hormone present in Vitamin K, binds Vitamin D into your bones thus promoting bone health and prevents it from being deposited in your blood vessels.¹² Thus, protecting your blood vessels from being clogged and decreasing the risk of heart disease.

Nature is full of colors. More than just aesthetics, the different colors of natural products can actually give you a clue to the nutrient levels in them. Although some fruits or vegetables may have more nutrients than others, this does not mean that they are the only ones that provide the nutrients that you need. The next time that you eat, make sure that you have a colorful plate in front of you. This is your true and surefire ticket to good health.

References

1. What is a Superfood, Anyway? Retrieved from Cleveland Clinic Healthessentials.
2. Chen H, et al. Mixed tocopherol preparation is superior to alpha-tocopherol alone against hypoxia-reoxygenation injury. Biochem Biophys Res Commun. 2002 Feb 22;291(2):349-53.
3. Paredes-López O, et al. Berries: improving human health and healthy aging, and promoting quality life. Plant Foods Hum Nutr. 2010 Sep;65(3):299–308. doi: 10.1007/s11130-010-0177-1.
4. What is Oxidative Stress. WebMD. (n.d.)
5. V. Lobo, A. Patil, A. Phatak, and N. Chandra Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010 Jul-Dec; 4(8): 118–126.
6. Darla Leal. 10 Superfoods to Eat Daily for Optimal Health. Retrieved from verywellfit
7. Park, Alice. (2012, April 26). Brain Food: Berries Can Slow Cognitive Decline. Time
8. Wang JJ, et al. Genetic susceptibility, dietary antioxidants, and long-term incidence of age-related macular degeneration in two populations. Ophthalmology. 2014 Mar;121(3):667–75.
9. Knekt P, et al. Flavonoid intake and risk of chronic disease. Am J Clin Nutr. 2002 Sep;76(3):560–8.
10. Brito AF, et al. Quercetin in cancer treatment, alone or in combination with conventional therapeutics? Curr Med Chem. 2015 Aug 12.
11. Dower JI, et al. Effects of the pure flavonoids epicatechin and quercetin on vascular function and cardio-metabolic health: a randomized, double-blind, placebo-controlled, crossover trial. Am J Clin Nutr. 2015 May;101(5):914-21. doi: 10.3945/ajcn.114.098590. Epub 2015 Feb 25.
12. Xiaotong Kuang 1, Chunxiao Liu 1, Xiaofei Guo 1, Kelei Li 1, Qingxue Deng 1, Duo Li 1 The combination effect of vitamin K and vitamin D on human bone quality: a meta-analysis of randomized controlled trials. Food Funct. 2020 Apr 30;11(4):3280-3297. doi: 10.1039/c9fo03063h.

The post What Puts ‘SUPER’ in Superfoods? appeared first on Total Health Magazine.

Nutrients for eye health
Your eyes require specific nutrients to keep them in top condition, and to prevent eye disorders. Antioxidants are usually part of the group of nutrients that maintain the eyes, because they prevent toxic molecules called free-radicals from damaging the delicate tissues of the eye.

Here Are The Top Nutrients Essential For Eye Health:

1. Vitamin A
Also known as retinol in its active form, vitamin A is important in maintaining eye health. It helps the body produce the eye pigment retinoid, which play a significant role in the vision mechanism. Specifically, vitamin A maintains good vision in dim light. A deficiency in vitamin A leads to a condition called night blindness, which renders the affected person unable to see clearly in dimly lit areas.¹

Vitamin A can be found in a variety of food sources. It is particularly high in colored (yellow, orange, and green) fruits and vegetables like squash, carrot, cantaloupe, sweet potato, spinach, broccoli, and other dark green leafy vegetables.

Processed foods are often fortified with vitamin A to ensure that the consumer gets the recommended daily intake of 700 mcg (adult females) and 900 mcg (adult males), although this form of vitamin A is almost always synthetic (retinyl palmitate or retinyl acetate).

2. Vitamin C
Another antioxidant that is important to eye health is vitamin C or ascorbic acid. As an antioxidant, its main function is to prevent free radicals from damaging body tissues. In fact, researchers from the Department of Ophthalmology, at the University of Medical Sciences in Zabjan, Iran, discovered that plasma vitamin C levels is lower in those suffering from cataracts, as opposed to normal individuals.²

The most common sources of vitamin C are citrus fruits like oranges, lemons, and grapefruit. Non-citrus sources include papaya, strawberries, broccoli, tomatoes, and peppers (green and red). One can also find vitamin C-fortified products in the supermarket like bottled fruit juices.

3. Lutein and Zeaxanthin
Lutein and zeaxanthin belong to a group of molecules called carotenoids. They comprise the majority of the carotenoids found in the human eye. Like vitamins A and C, they function as antioxidants and protect the eye by filtering harmful light and preventing glare. A recent study appearing in the journal Ophthalmology, indicated that people with the highest intakes of lutein and zeaxanthin, can experience a 20 percent reduced risk of early age related macular degeneration.³

These nutrients are not hard to obtain, as they are found in a variety of foods. A study in 1998 by researchers from the Department of Ophthalmology and Visual Sciences, concluded that corn and egg yolk contain the highest percentage of lutein and zeaxanthin, followed by kiwi, grapes, zucchini, orange juice, and spinach.⁴ The study further recommends that, in order to increase lutein and zeaxanthin levels, colorful fruits and vegetables should be incorporated into one’s diet.

4. Zinc
Zinc is a trace element that plays an important role in many body processes. In the eye, zinc works together with vitamin A to produce a substance called melanin that helps protect the eye from damage.⁵ High levels of zinc are found in the macula of the eye. Deficiency in zinc has been linked to an increased risk of developing macular degeneration,⁶ which can be easily prevented through proper nutrition. The recommended daily intake for zinc is 11 milligrams for adult males and 8 milligrams for adult females.

Foods that are rich in zinc include oysters, pork, beef, dairy products like milk and yogurt, whole grains, chickpeas, and lobster. Zinc-fortified foods are also available in the typical supermarket aisle.

5. Omega-3 fatty acids
Also known as the “good fats,” omega-3 fatty (DHA and EPA) acids maintain the fluidity and structural integrity of body cells and tissues, and have anti-inflammatory properties. They are also important in proper visual development in infants. In adults, omega-3 fatty acids are important in preventing macular degeneration and subsequent vision loss.⁷

The best dietary sources of omega-3 fatty acids are coldwater fish like salmon and mackerel. Tuna is also a good source of omega-3 fatty acids. For vegetarians, algae, flaxseed, hempseed and their oils are the best sources.

6. Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cells and tissues from oxidative damage. While more research needs to be done on its importance to eye health, initial studies suggest that vitamin E works together with lutein and zeaxanthin to prevent cataract formation. The American Optometric Association (AOA) recommends a daily intake of 400 IU of vitamin E to maintain good eye health.

Dietary sources of vitamin E include sunflower seeds, almonds, wheat germ, vegetable oils, and avocados.

References

1. Sarubin Fragaakis A, Thomson C. The Health Professional’s Guide to Popular Dietary Supplements Amer Dietetic Assn; 3 edition (November 30, 2006).
2. Jalal D, et al. Comparative study of plasma ascorbic acid levels in senile cataract patients and in normal individuals. Current Eye Research. 2009 Feb;34(2):118–22.
3. Wang JJ, et al. Genetic susceptibility, dietary antioxidants, and long-term incidence of age-related macular degeneration in two populations. Ophthalmology. 2014 Mar;121(3):667–75.
4. Sommerburg O, et al. Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. Br J Ophthalmol. 1998 Aug;82(8):907–10.
5. Ultra-violet and Blue Light Aggravating Macular Degeneration American Macular Degeneration Foundation. https://www.macular.org/ultra-violetand-blue-light.
6. Smailhodzic D, et al. Zinc supplementation inhibits complement activation in age-related macular degeneration. PLoS One. 2014 Nov 13;9(11):e112682.
7. Lawrenson JG, Evans JR. Omega 3 fatty acids for preventing or slowing the progression of age-related macular degeneration. Cochrane Database System Review. 2015 Apr 9;4:CD010015. [Epub ahead of print]
8. Head KA. Natural therapies for ocular disorders, part two: cataracts and glaucoma. Alternative Medical Reviews. 2001 Apr;6(2):141–66.

The post Feed Your Eyesight appeared first on Total Health Magazine.

The body’s ability to detect foreign substances varies from person to person. Thus, some people react to certain substances while others do not. What may be recognized by one person’s body as foreign is not recognized as such by another person’s body.

While allergies are part of the normal function of the immune system, it does not follow that they cannot be managed or minimized. Certain nutrients, when taken in the right amounts, can go a long way in minimizing—if not totally eliminating—the unpleasant symptoms of allergies. Following are my top nutrients for beating allergies:

1. Vitamin C
Vitamin C is an antioxidant that helps reduce allergy symptoms like inflammation. It has been shown in past medical studies that a high intake of vitamin C prevents or at least minimizes the release of histamine, and consequently decreases the unpleasant sensations endured by allergy sufferers.⁴

Vitamin C can be readily added into the diet, because of the many fruits and vegetables that contain it. Citrus fruits like oranges and lemons contain very high amounts of vitamin C in its most natural form. Excellent non-citrus sources include papaya, pineapple, and strawberries. Aside from fruits, vitamin C can also be obtained from over-the-counter supplement tablets or capsules and one of the best forms to consume it in is camu camu berry.

2. Selenium
Selenium is a trace element that is a component of some proteins with powerful antioxidant properties. These proteins help reduce allergy symptoms by minimizing tissue damage and inflammation.⁵ The U.S. National Institute of Health recommends that all adults take 100 mcg of selenium daily. Fruits, vegetables, dairy products, and whole grains are rich sources of selenium. Meat sources include poultry (turkey and chicken), lean pork, beef, and eggs.

3. Omega-3 fats
Also known as healthy fats, omega-3 fatty acids have long been proven by science to have anti-inflammatory properties. As such, they help relieve some allergy symptoms. On the other hand, the structurally-related omega-6 fatty acids have the opposite effect: they stimulate the production of inflammatory substances. In fact, one study appearing in the British Journal of Nutrition, indicated that pregnant women who had a lower intake of omega-6 and a higher intake of omega-3’s, gave birth to children with lower risks of certain allergies.⁶ Allergy sufferers are therefore advised to decrease intake of foods that are rich in omega-6 fatty acids (i.e. poultry, eggs, nuts, cereals, durum wheat, whole-grain breads and most vegetable oils). Dietary sources of omega-3 fatty acids include cold-water fish, soybeans, flaxseeds, spinach, parsley, walnut oil, soybean oil, and flaxseed oil.

4. Vitamin E
Vitamin E, when taken in proper amounts, can help reduce allergies. A study investigating the connection between vitamin E and allergies suggested that sufficient vitamin E intake decreased the production of IgE, the antibody responsible for allergic reactions, anywhere from 34–62 percent.^7,8

Dietary sources of vitamin E are sunflower seeds, almonds, cooked spinach, safflower oil, and beet greens. And even though the RDA for vitamin E is fifteen milligrams (which is equivalent to 22 IUs or International Units), studies indicate a lot more than the RDA is needed to ensure optimal health. Also, I highly advise the most natural forms of vitamin E, as mixed tocopherols, as opposed to only one isolate form like alpha tocopherol.

5. Quercetin
Quercetin belongs to a class of organic molecules called bioflavonoids. Scientific research has proven it to have anti-inflammatory, antioxidant, and anti-histamine properties. Quercetin has been shown to exert properties that prevent the production of substances involved in allergic reactions.⁹ Sources of quercetin include apples, black tea, red wine, onions, beans, grapefruit, berries, peppers and green leafy vegetables. There are also commercial quercetin supplements that are sold online and in health food stores, should the allergic person choose to take it in tablet or capsule form.

6. Probiotics
Probiotics is the collective term for the live microorganisms (bacteria and yeast) that are essential for optimal health. These microorganisms are present in the body, as well as in various supplements, drinks, and food (i.e. yogurt made from grassfed cows). Their main role is to prevent the growth of “bad” bacteria, and in doing so, also prevent diseases brought about by these “bad” bacteria. There are two very common probiotic bacteria—Lactobacillus acidophilus and Bifidobacterium bifidum. One of the most research proven shelf-stable forms of the latter is found in my Ultimate Probiotic,^10,11 product.

While probiotics are usually involved in digestive health, studies have suggested that they can also help prevent or minimize allergies¹², since digestive health is very closely connected to overall body health.

Foods with probiotics include miso, fermented milk, kefir, sourdough bread, tempeh, and fermented vegetables like sauerkraut.

7. Rosmarinic acid
Rosmarinic acid is a plant substance that is found in large amounts in herbs like rosemary, marjoram, sage, and oregano. Studies have shown that it has anti-inflammatory properties that are more potent than those of vitamin E. In 2004, Japanese researchers published a paper that demonstrated the ability of rosmarinic acid as a therapeutic substance for those who suffer from asthma.¹³ Rosmarinic acid seems to prevent allergic reactions by blocking the activation of biochemicals produced by the immune system in response to a foreign substance.¹⁴

References

1. Pawankar R, et al. World Health Organization. White Book on Allergy 2011–2012 Executive Summary.
2. Why is Allergy Increasing? Allergy UK.
3. Li L. Biologist studies possible link between chronic low-grade inflammation, major diseases. Virginia Polytechnic Institute and State University. Jun 12, 2011.
4. Johnston CS, Solomon RE, Corte C. Vitamin C depletion is associated with alterations in blood histamine and plasma free carnitine in adults. J Am Coll Nutr. 1996 Dec;15(6):586–91.
5. Kamer B, et al. Role of selenium and zinc in the pathogenesis of food allergy in infants and young children. Arch Med Sci. See comment in PubMed Commons below 2012 Dec 20;8(6):1083–8. doi: 10.5114/aoms.2012.32420. Epub 2012 Dec 19.
6. Nwaru BI, et al. Maternal intake of fatty acids during pregnancy and allergies in offspring. Br J Nutr. 2012 Aug;108(4):720–32. doi: 10.1017/S0007114511005940. Epub 2011 Nov 9.
7. Yamada K, Tachibana H. Recent topics in antioxidative factors. Biofactors. 2000;13(1-4):167–72.
8. Tsoureli-Nikita, et al. Evaluation of dietary intake of vitamin E in the treatment of atopic dermatitis: a study of the clinical course and evaluation of the immunoglobulin E serum levels. Int J Dermatol. 2002 Mar;41(3):146–50.
9. Salvatore Chirumbolo. Dietary Assumption of Plant Polyphenols and Prevention of Allergy. Current Pharmaceutical Design, 2014, 20, 000-000 1.
10. Ballongue J, et al. Effects of Bifidobacterium fermented milks on human intestinal Lait 73, 249–256 (1993).
11. Tomoda T, et al. Effect of yogurt and yogurt supplemented with Bifidobacterium and/or lactulose in healthy persons : A comparative study. Bifidobacteria Microfloa 10, 123–30 (1991).
12. Prakash S, et al. Probiotics for the prevention and treatment of allergies, with an emphasis on mode of delivery and mechanism of action. Curr Pharm Des. 2014;20(6):1025–37.
13. Osakabe N, et al. Anti-inflammatory and anti-allergic effect of rosmarinic acid (RA); inhibition of seasonal allergic rhino-conjunctivitis (SAR) and its mechanism. Biofactors. 2004;21(1-4):127–31.
14. Huang SS, Zheng RL. Rosmarinic acid inhibits angiogenesis and its mechanism of action in vitro. Cancer Letters. 2006 Aug 8;239(2):271–80. Epub 2005 Oct 18.

The post Becoming Allergy-Free Through Nutrition appeared first on Total Health Magazine.

Importance of diet in dental health
Diet plays a very important role in dental health. A healthy, balanced diet should contain the essential vitamins and minerals that keep the teeth and gums in optimum condition for a long time.

A diet rich in vegetables, lean protein, healthy fats, and low glycemic carbohydrates (e.g., fibrous vegetables and fruit) and low in simple sugars (e.g., bread, cakes and candies) go a long way in preventing tooth decay.

Link between dental health and disease
Researchers have discovered a correlation between gum (periodontal) disease and cardiovascular disease. While a concrete scientific relationship has yet to be established, the researchers reported two interesting findings.

First, the type of bacteria present in gum disease is also present in the blood vessels undergoing atherosclerosis (the prelude to heart disease). Second, inflammation of the gums increases the levels of a body protein called CRP (C-reactive protein). CRP is also one of the indicators used by doctors to evaluate a person’s risk of having heart disease, and interestingly enough, CRP levels are also higher in those suffering from obesity (another well-known risk factor for heart disease).

Cancer is another health condition that has correlation with oral health. A study by Harvard researchers showed a link between periodontal disease and pancreatic cancer. While the study has not yet been verified by laboratory experiments, it is the initial speculation of the researchers that gum inflammation is a significant factor, as it also causes inflammation in other parts of the body.

Nutrients for optimum tooth and gum health

Just like the rest of the body, the gums and the teeth also require specific nutrients to keep them in optimum shape and prevent infection, inflammation, and damage. The following nutrients are essential for dental health:

1. Calcium
Calcium is a trace element that is the main component of the physical structure of teeth and bones. Normal calcium levels help keep the tooth enamel healthy and resistant to erosion caused by bacteria. Calcium deficiency leads to tooth decay brought about by the weakening of tooth enamel.

The US National Institutes of Health recommends the following daily intake for calcium: 1200 milligrams for men and women over the age of seventy, 1000 milligrams for men and women aged nineteen to seventy, 1300 milligrams for children who are between the ages of nine and eighteen, 1000 milligrams for children between four and eight years old, and 700 milligrams for children between one and three years old.

Calcium is readily available in dairy products (e.g., milk and yogurt), turnip and collard greens, and kale. It can also be found in its most bioavailable form within humic acid (i.e. Leaf- Source).

2. Zinc
Zinc is another important trace element that is also involved in many body processes. While not as abundant as calcium, it plays an important role in maintaining dental health by preventing gum infection and plaque build-up. Deficiency in zinc can lead to mouth sores and gingivitis.

Aside from preventing infections, zinc has also been proven to significantly reduce bad breath. Researchers have conducted studies on the effect of zinc-fortified mouthwashes and chewing gum on bad breath. They discovered that the zinc in the oral products reduced the real cause of bad breath—sulphur-containing compounds.

The recommended daily intake for zinc is eight milligrams for adult females and eleven milligrams for adult males. Zinc can be easily incorporated into one’s diet, as its sources are readily available to everyone. Oysters are said to contain the highest amount of readily available zinc, followed by liver and beef. Other sources include wild rice, cheese, and humic acid (i.e. LeafSource).

3. Iron
This trace mineral functions mainly as a carrier of oxygen throughout the body via the bloodstream. Lack of iron in the diet causes anemia, which in turn reduces oxygen flow in the various body cells and tissues. Lack of oxygen flow has been linked to infections and sores. In the mouth, this is manifested by bleeding gums and painful canker sores that often take a long time to heal.

Just like zinc, dietary sources of iron are plentiful and inexpensive. Good sources are liver and other meat products. Iron-fortified foods like breakfast cereals can also help a person meet the recommended daily iron intake of eight milligrams (for adult males) and 18 milligrams (for adult females), however in my opinion, most are way too high in sugar, which negates any of their fortification.

4. Magnesium
Together with calcium, magnesium helps strengthen the tooth enamel and prevents the formation of cavities and the onset of tooth decay. The recommended daily requirement for magnesium is 400 milligrams.

One of the best supplemental sources of magnesium is magnesium bisglycinate (magnesium bound to the amino acid glycine). The bisglycinate form is believed to be many times more absorbable than the citrate form. Dietary magnesium can be found in a wide variety of sources—fish, dark green leafy vegetables, dark chocolate, and bananas.

References:

1. Slade GD, et al. Relationship between periodontal disease and C-reactive protein among adults in the Atherosclerosis Risk in Communities study. Arch Intern Med. 2003 May 26;163(10):1172–9.
2. Michaud DS, et al. A prospective study of periodontal disease and pancreatic cancer in US male health professionals. J Natl Cancer Inst. 2007 Jan 17;99(2):171–5.
3. Periodontal Disease and Systemic Health. American Academy of Periodontology. (Accessed May 21, 2015).
4. NIH Medline Plus. http://www.nlm.nih.gov/medlineplus/magazine/issues/winter11/articles/winter11pg12.html.
5. Fedorowicz Z, et al. “Mouthrinses for the treatment of halitosis.” Cochrane database of systematic reviews (Online) (4): CD006701. Oct 8, 2008.
6. Iron: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements

The post Mouthing Off About Nutrition For Dental Health appeared first on Total Health Magazine.

Luckily, the notion that your results are proportional to time spent exercising can be considered dead and gone. Have you ever heard the saying; it’s not the amount of time you spend working that counts, it’s the amount of productivity you achieve while working? It may sound too good to be true, but you can get more results in much less time, if you are willing to exercise the right way.

Exercising the “right way” means chucking most 60-minute cardio sessions in the proverbial trashcan. Instead, research has shown that by adopting an entirely new and more effective approach to exercise, known as High-Intensity-Interval-Training or HIIT, you can see results in a fraction of the time—especially as you get older. Aging seems to make it more and more difficult to lose fat and gain muscle, however by changing our exercise patterns to HIIT, we may be able to experience the metabolism of our youth once again.¹

HIIT is an exercise strategy—lasting anywhere from four to thirty minutes, which incorporates short periods (i.e. 20–30 seconds) of intense resistance exercise (i.e. weight training or high resistance cardio) with cool-down recovery periods (30 seconds to one and a half minutes). It’s basically a higher-intensity form of cardio/resistance training done in a fraction of the time that most workouts take. Numerous studies have proven that interval training burns more fat in less time.^2,3

Take this study that compared interval training with old-school cardio for 15-weeks. One group did 20 minutes of interval training three times per week. The other group spent 40 minutes three times per week on steady-state cardio work. Even though the interval training group spent half as much time exercising, they lost six pounds of fat, while the steady-state group actually gained fat.⁴ In other words, even though it eats up more time, steady-state cardio created a group of smaller fat people.

Stop Resisting
I have always been a huge advocate for resistance training, as we cannot afford to lose even an ounce of muscle tissue, especially as we get older. Age is often associated with a loss of lean body mass and a gain in fat. Yes, our metabolisms do slow down, but that’s because muscle is the key metabolic engine of the body, dictating how effective we are at burning calories—even at rest. Jan Helgerud, PhD, from the Norwegian University of Science and Technology, states that, “High-intensity interval training is twice as effective as normal exercise. This is like finding a new pill that works twice as well… we should immediately throw out the old way of exercising.”⁵

When you use resistance exercises in your routine (i.e. elastic bands and/or weights), you can expect your muscles (and metabolism) to rev up. The best part is this happens even as stubborn fat melts away. Researchers from the University of Maryland recently found that women who did regular resistance training not only lost weight, but they were able to build muscle while the number on the scale took a nosedive⁶, which is music to any woman’s ears. Best of all, resistance training seems to laser-target nasty, stubborn, and inflammation producing abdominal fat.⁷

So the verdict is in, those that perform HIIT and resistance style training, find themselves with a higher metabolic rate than before. Think about it this way, for every pound of muscle you tack on, you can expect to burn a lot more calories each and every day. One study found that resistance training over a few weeks upped metabolic rate by an impressive 7 percent,⁸ and if you shrug your shoulders at a mere 7 percent, try thinking of it this way; that could equate to an impressive 50,000 extra calories⁹ burned off in one year, which could mean you’d be about 14 pounds lighter this time next year. Not so bad after all, is it?

References:

1. HIIT moves out of the exercise lab and into the real world. A modified version of the High-Intensity Interval Training may be a time-saving, effective way for older, less fit adults to stay in shape. Duke med Health News. 2014 Jun;20(6):3–4
2. Giannaki CD, et al. Eight weeks of a combination of high intensity interval training and conventional training reduce visceral adiposity and improve physical fitness: a group-based intervention. J Sports Med Phys Fitness. 2015 Jan 8.
3. Falcone PH, et al. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men.J Strength Cond Res. 2015 Mar;29(3):779–85.
4. Trapp EG and Boutcher SH. Fat loss following 15 weeks of high intensity, intermittent cycle training. Fat Loss Laboratory, Faculty of Medicine, University of New South Wales, Sydney, Australia.
5. Telegraph Media Group. A week’s exercise could be squeezed into one hour, say experts. The Telegraph. 26 Feb, 2010
6. Schmitz KH, et al. Strength training and adiposity in premenopausal women: Strong, Healthy, and Empowered study American Journal of Clinical Nutrition. Sep 2007; 86: 566–72.
7. Shaw BS, Shaw I, Mamen A. Contrasting effects in anthropometric measures of total fatness and abdominal fat mass following endurance and concurrent endurance and resistance training. J Sports Med Phys Fitness. 2010 Jun;50(2):207–13.
8. Lemmer JT, et al. MEffect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Med Sci Sports Exer. 2001 Apr;33(4):532–41.
9. Ehrman JK, Gordon PM, Visich PS, Keteyian SJ. Clinical Exercise Physiology. 2nd ed. Champaign, IL: Human Kinetics; 2009:135–46.

The post If You Want Results Spend Less Time in the Gym appeared first on Total Health Magazine.

When one thinks about sexual problems like erectile dysfunction (ED), the first thing that usually pops into the mind is, “the little blue pill.” But despite the fact that ED drugs like Viagra® (sildenafil citrate) and Cialis (tadalafil) don’t work for everyone and are associated with numerous possible side-effects, this doesn’t stop millions of men from using them. Figures show that one out of every five men over the age of 40 has tried Viagra with 48 percent experiencing at least one side effect.¹

The problem with most ED drugs is they do nothing to increase sexual arousal. Just because the blood is pumping, doesn’t mean you’re in the mood to make things happen. This is where the “so-called” male hormone testosterone comes in. Testosterone is the key hormone of desire—in both men and women. As testosterone levels decline through age, so does libido. Studies show that low testosterone can lead to ED—especially in those with blood sugar disorders. Research presented in the International Journal of Impotence Research shows that testosterone supplements should be considered in the treatment of ED. The study indicated that testosterone therapy was able to alleviate ED in 34 percent of men who were unable to experience benefits from Viagra alone, whereas 38 percent of men showed improvements by using testosterone along with Viagra.²

One of the easiest ways to ensure healthy testosterone levels for maximum sexual health is to lose the excess belly fat. Studies show that the sexual function is usually diminished by the degree of obesity. In other words, the fatter one becomes, the harder it is to keep up in the bedroom (no pun intended).³

Enhancing libido and overcoming ED naturally

Following are natural way’s that have been proven to help overcome ED:

• Follow a healthy diet. Italian researchers discovered that those who followed the Mediterranean diet (consuming lots of fish, vegetables, fruits, nuts and monounsaturated fats) the closest, tended to have the lowest incidence of ED.⁴
• Exercise regularly. Regular exercise effectively reduces blood sugar and helps to clear occluded arteries (yes even that one).
• Maintain prostate health through nutrient intervention. Nutrients like beta-sitosterol, flower pollen extract, natural lycopene, stinging nettle root, pygeum, selenium and zinc have been shown to help maintain healthy prostate function.
• Supplement with Tongkat Ali Root (in order to elevate testosterone naturally). Studies show that a water extracted 100:1 extract of Tongkat Ali Root are able to naturally elevate testosterone levels and increase libido.

References

1. Zhang XH, et al. Testosterone restores diabetes-induced erectile dysfunction and sildenafil responsiveness in two distinct animal models of chemical diabetes. J Sex Med. 2006 Mar;3(2):253– 64
2. Hwang Ti-S , et al. Combined use of androgen and sildenafil for hypogonadal patients unresponsive to sildenafil alone. International Journal of Impotence Research (2006) 18, 400 –4.
3. HammoudA, et al. Surgery on the Sex Steroids and Quality of Life in Obese Men. Journal of Clinical Endocrinology & Metabolism, April 2009, Vol. 94, No. 4 1329 –32
4. Esposito K, et al. Dietary factors in erectile dysfunction. International Journal of Impotence Research (2006) 18, 370 –4.

The post How to Maintain an Ultimate Libido appeared first on Total Health Magazine.

Shoot for the Stars, but Believe in Your Dreams
As the saying goes, at least as it is with the law of the universe, ask and you shall receive. In other words if you don’t dream it, don’t expect to live it. I am a firm believer in shooting for the stars when it comes to dreams and aspirations, however you first have to believe within your deepest core that you are not only deserving of these lofty goals, but it is just a matter of time before they transpire. As the man who once floated like a butterfly and stung like a bee said; “It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.”

One Step at a Time
In order to mentally prepare yourself for your soon-to-be abundance, you first need a goal that is obtainable in a reasonable amount of time. If you make a long list, more than likely you won’t achieve everything you wrote down—at least not in one year. It’s not being pessimistic; it’s being realistic.

Make your goals as specific as possible; instead of saying you are going to be healthy and skinny, say that you are going to drink at least eight glasses of clean filtered water a day and replace at least one meal with a high-quality protein smoothie (without any added sugar). The more specific about your goals you are, the easier it is to see for your mind to accept.

State of Mind
The main thing you need is to think positively. Thinking positively is a factor that can make or break you. It can make you happy, excited, and determined. To keep yourself in a positive state of mind you need to learn not to get emotionally attached to negative circumstances that arise around you. For example, just because you’re stuck in a traffic jam on the way to an important appointment, doesn’t mean you have to create extra stress for yourself. Sometimes, it just is what it is, so let go of the negativity.

Positive Surroundings
You are going to encounter people every day, especially those you are close with. When you tell people your New Year’s Resolution you most likely hear “good luck with that,” in a sarcastic tone or other responses that are not so enthusiastic. Tune those people out; cover your ears and go “la-la-la-la-la.” You don’t need that in your life, so surround yourself with positive uplifting people– in other words people who make you feel good!

Turn Coal into Diamonds
According to the Mayo Clinic, turning negative self-talk into positive thinking is one of the best ways to keep you in a positive mood. Every time a negative thought pops into your head; turn it into a more optimistic point of view. Here is an example from the Mayo Clinic’s positive thinking chart1 to show you how it’s done:

Mayo Clinic’s positive thinking chart:

Read Blogs of People Who Achieved Their Dreams/Resolutions
Finding inspiration in other people’s successes is one of the best ways to get you mentally prepared. Blogging is one of the trendiest ways people share their experiences and inspire those around them. Read and gain some tips from these blogs. We live in a time when we can ask questions and receive answers on just about anything with the click of a mouse. You can also read positive quotes or listen to positive motivational speakers at home or while you are traveling.

Create Positive Patterns
Your brain is a virtual pattern recognition storage system that will default back to the path of least resistance. What this means is it is easy for us humans to make the same mistakes over and over again, if we don’t change our patterns. Don’t do the same things that keep getting you mediocre—at best—results. Don’t be afraid to try something different. What’s the worst that can happen? You might actually get it right for a change.

One simple example is with people who eat in front of their televisions at night. These people often can’t stop eating, as the television is a major distraction.

When these same people change the pattern up and eat at the kitchen table, making themselves fully present and taking time to chew and enjoy their food, they often eat a lot less. In today’s day and age it’s easy to become distracted from our goals, but by following some or all of my tips, you may surprise yourself and start a new trend of New Year’s resolutions that finally become realities.

Reference

1. Positive thinking: Stop negative self-talk to reduce stress. Mayo Clinic. 2014, March 4.

The post Are You Mentally Ready for a New Year’s Resolution? appeared first on Total Health Magazine.

OXIDATION
Oxygen is a paradoxical substance. On one hand we would die without it—within a few minutes—and on the other, it has the ability to cause mass destruction (think premature aging and disease). When oxygen and another substance meet, the reaction causes the substance to lose one or more electrons, which normally stabilize molecules. Electrons like to travel in pairs, so when an electron is lost the substance becomes a free radical; meaning the substance becomes more unstable and thereby highly reactive. Free radicals have the ability to cause massive cell damage; so much that it can make the cell membrane vulnerable to outside influences. Fortunately, your body produces certain enzymes—called antioxidant enzymes—that can control excess oxidative damage. It is also important to note that some free radicals are actually good for the body since some are necessary for various biological processes.

OXIDATIVE STRESS
What really makes free radicals dangerous is when the body experiences an obsessive amount of oxidation, in other words oxidative stress. Oxidative stress occurs when free radical production and the body’s capability of counteracting these negative effects are disproportionate. Diseases such as Parkinson’s disease, Alzheimer’s disease, cancers, chronic fatigue syndrome, heart and blood vessel disorders, heart failure, heart attack and inflammatory diseases can all occur due to excess oxidative stress.¹ As mentioned, oxidative stress is also a major culprit in premature aging.

ANTIOXIDANTS
Now what exactly is an antioxidant? The word antioxidant can be easily defined by its prefix; “anti” meaning against. Antioxidants prohibit the negative effects of excess oxidation by removing free radical intermediates and acting as reducing agents by being oxidized themselves.² In other words, antioxidants are selfless molecules that donate their own electrons to unstabilized molecules in order to bring stability to them once again.

Since antioxidants have the ability to combat the negative effects of oxidation and oxidative stress, they can also help prevent disease and other assaults on your health. Antioxidants come in a variety of forms, however you can find an abundance of them in the vegetable and fruit kingdom. It turns out that the differing colors of your favorite produce have varying abilities to block excess oxidation. For instance the red to blue, black and purple colors found in the berry family contain a group of phytonutrients that have been shown to exhibit significant antioxidant protection to your cells. In fact just two such antioxidants—quercetin and ellagic acid—are known for their ability to protect against cancer and heart disease³ and cruciferous vegetables like broccoli, cauliflower, and cabbage contain antioxidants— called isothiocyanates—that work to balance hormones and even lower excess cholesterol levels^4,5.

Now you are aware of the importance of antioxidants and why eating a variety—primarily organically produced—of the vegetables and fruits are so important to maintaining a healthy antioxidant reservoir. Consuming the right vegetables and fruits full of antioxidants can help you live a healthy, disease free life.

Here is a list of foods that are known for their high antioxidant levels (measured as ORAC or Oxygen radical absorbance capacity):

• Small Red Beans (13727 per serving)
• Plums (4,118 Per serving)
• Cranberry (8,983 per serving)
• Blackberry (7,701 per serving)
• Raspberry (6,058 per serving)
• Pecan (5,095 per serving)⁶

As you can see making foods filled with antioxidants a part of your diet is not just some fad that will go away; it is an important factor for your health. With so much pollution and other elements you encounter in your everyday life it is important that you make every effort possible to stay healthy.

References:

1. Mandal, Dr. Ananya, MD. “What Is Oxidative Stress?” News-Medical.net. News Medical, 14 Jan. 2014. Web. 28 Oct. 2014.
2. “Antioxidant.” Wikipedia. Wikimedia Foundation, n.d. Web. 29 Oct. 2014.
3. Aherne SA, O’Brien NM. Protection by the flavonoids myricetin, quercetin, and rutin against hydrogen peroxide-induced DNA damage in Caco-2 and Hep G2 cells. Nutr Cancer. 1999;34(2):160 –6.
4. Fucic A et al. Environmental exposure to xenoestrogens and oestrogen related cancers: reproductive system, breast, lung, kidney, pancreas, and brain. Environ Health. 2012;11 Suppl 1:S8.
5. Kushad MM, Brown AF, Kurilich AC, et al. Variation of glucosinolates in vegetable crops of Brassica oleracea. J Agric Food Chem 1999 Apr;47(4):1541–8. 1999.
6. “20 Common Foods With the Most Antioxidants.” WebMD. Ed. Charlotte E. Grayson Mathis. WebMD, 1 Apr. 2005. Web. 29 Oct. 2014.

The post Oxidative Stress and Your Health appeared first on Total Health Magazine.

Do you realize there are many healthy alternatives to a regular Thanksgiving meal? Even better, you can take advantage of those healthy alternatives, without having to give up taste! In this article, I’m going to lend you a helping hand, by introducing you to better food choices you can turn to during Thanksgiving or any other holiday. Aside from this, I’m going to show you a little trick that I use for indulging in the not-so-good- for-your-fat-cells foods without allowing those goodies to go to your waist.

Stuffing
If you absolutely have to have stuffing during Thanksgiving dinner—and who doesn’t, make it wholesome stuffing. Instead of regular crusty white or whole wheat bread, try using organic wild rice and walnuts. Take a red onion and sauté it with grass-fed sausages and celery. In the end, add some chopped fresh sage, cilantro and savory. When it comes to sautéing the onion and English sausages, make sure to use low heat along with grass-fed butter, grass-fed ghee or organic virgin olive oil. By using grass-fed meats, you will be consuming an omega-6 fat called Conjugated Linoleic Acid or CLA, which is important to both immunity and your metabolism.¹ Studies indicate that along with its cancer fighting properties, CLA from grass-fed meat and dairy also has the ability to help us shed pounds while holding onto our valuable muscle.²

Mashed Potatoes
Yes, we all get the fact that mashed potatoes are yummy and for many, they are a “must have” at the Thanksgiving table. However, unfortunately, along with stuffing, they are powerful promoters of the fat-storage hormone insulin. Instead of mashed potatoes, go for yams, sweet potatoes or even cauliflower (I know… sounds crazy, but there are some wickedly good mashed cauliflower recipes out there!). Yes, you will be surprised at how delicious these healthier alternatives are. For yams and sweet potatoes you can mash them up and serve them just as you serve mashed potatoes, but for cauliflower, you’ll want to use your blender.

Even though the American Diabetes Association recommends that you consume between 45–60 grams of carbs during each meal,³ I find this way too high for the average person who is already suffering from high-blood sugar levels that puts them at risk for type 2 diabetes as well as continual fat cell expansion. This is why I would steer clear of regular mashed potatoes, bread and everything else that can spike your blood sugar through the roof. Having said this, there is one way to limit the damage from these foods, but you’ll have to block the enzyme alpha-amylase first.

Block the Starch and Control the Sugar
Alpha-amylase is the enzyme your body uses to break apart dietary starch (i.e. stuffing and mashed potatoes).⁴ Starches consist of long chains of sugar. Your body breaks down those long chains of sugar into smaller ones in order to use the individual pieces of sugar for energy. The good news is, there are natural substances that are able to bind to and successfully block the activity of alpha-amylase, which in turn inhibits the complete breakdown of starches to sugar, thereby lowering the amount of sugar that gets into the body to create fat storage.⁵ The even better news is one of these natural substances can be found in white kidney beans and goes by the name of phaseolamin.⁶ According to Dr. Oz, White Kidney Bean Extract should be consumed before meals that contain carbs or starch. You can also eat pure white kidney beans, but you’ll have to consume a large amount of them to get the same effect as from a supplement with high concentrations of white kidney bean extracts.

You see you really can save Thanksgiving without gaining weight and compromising the taste of food. Go ahead, look up some healthy alternative recipes for the holidays and see what you find. Many times, the alternatives are just as good, if not better than the originals. And don’t forget to take your starch blockers!

References

1. Cannella C and Giusti AM (2000) “Conjugated linoleic acid: a natural anticarcinogenic substance from animal food.” Ital. J Food Sc, 12:123–7.
2. Sugano M, et al. “Conjugated linoleic acid modulates tissue levels of chemical mediators and immunoglobulins in rats.” Lipids 1998;33:521–7.
3. American Diabetes Association Website. “Diabetes Myths.” http://www.diabetes.org/diabetes-basics/myths/
4. Fantini N, et al. “Reducing effect of a Phaseolus vulgaris dry extract on food intake, body weight, and glycemia in rats.” J Agric Food Chem. 2009 Oct 14;57(19):9316–23.
5. Carai MA, et al. “Multiple cycles of repeated treatments with a Phaseolus vulgaris dry extract reduce food intake and body weight in obese rats.” Br J Nutr. 2011 Sep;106(5):762–8.
6. Mosca M, et al. “Determination of alpha-amylase inhibitor activity of phaseolamin from kidney bean (Phaseolus vulgaris) in dietary supplements by HPAEC-PAD.” Anal Chim Acta. 2008 Jun 9;617(1–2):192–5.

The post How To Stay Lean While Still Enjoying Thanksgiving appeared first on Total Health Magazine.