Improve Your Brain Function with a Reduction in Belly Fat

 Alzheimer's, Brain Health, Fat  Comments Off on Improve Your Brain Function with a Reduction in Belly Fat
Mar 052014
 

You can improve your brain function with a reduction of belly fat, and you can reduce your belly fat by replacing saturated fats with unsaturated fats, according to two new studies.

Belly, visceral, fat is associated with increased risks of heart disease, type 2 diabetes and cancer. Now researchers at the Georgia Regents University say that visceral fat also leads to destruction of the communication links between brain cells. And your brain function capability decreases as the connections or synapses between your brain cells decrease.

Apparently, your immune system considers belly fat a chronic invader that must be attacked. A large amount of belly fat keeps inflammation high, and allows the proteins that regulate inflammation to enter your brain. Once in your brain, these immune response protein regulators allow disease destroying cells, microglia, to start destroying the synapses between your brain cells. With less synapses comes less brain function capabilities.

This is why a large amount of belly fat triples your risks of “mild cognitive impairment as well as Alzheimer’s.”

The researchers stress that a reduction in belly fat responds well to aerobic exercise. And exercise is the best strategy for reducing your visceral or abdominal fat.

A second research report states that the type of fat you eat influences that amount of belly fat you develop.

Saturated fat leads to less muscle mass and more belly fat, compared to consumption of unsaturated fats, say researchers at Sweden’s Uppsala University.

The researchers used palm oil as the saturated fat, and sunflower oil as the polyunsaturated fat in their study of 39 men and women. The group of participants eating the saturated fat experienced a substantial increase in liver and abdominal fat, and a reduction in muscle mass. This is in comparison to the group who ate the unsaturated fat.

It appears that saturated fats “turn on” our genes that increase development of visceral or belly fat. And unsaturated fats “turn on” our genes that reduce storage of belly fat and increase sugar metabolism.

New research indicates belly fat decreases our brain function by the destruction of synapses between our brain cells. We can improve our cognitive abilities by reducing the amount of belly fat. This is a result of the reduction in body wide inflammation caused by the visceral fat. And we can reduce our belly fat with aerobic exercise and diet. Replacing saturated fats with unsaturated fats in our diet reduces the amount of belly fat, and increases our metabolism of blood sugar.

Get rid of your belly fat, and increase your brain’s capabilities. And you can get rid of that belly fat with aerobic exercise and unsaturated fats in your diet. So, stop eating all that red meat, butter and palm oil, and start eating more unsaturated plant oils and cold water fatty fish, like salmon, sardines, Herring and tuna.

Try My Creamy Banana Soup Recipe to Satisfy Your Appetite

 Blood Pressure, Diet, Gut Flora, Recipes  Comments Off on Try My Creamy Banana Soup Recipe to Satisfy Your Appetite
Nov 122013
 

Bananas are a good source of potassium, magnesium and manganese along with vitamin B6, vitamin C, riboflavin and folate. According to a study conducted by the Kasturba Medical College, eating just two ripe bananas a day can reduce your blood pressure by 10%. Not only that, but bananas also feed the good bacteria in your gut. Keep the good bacteria in your gut healthy, and you’ll be healthy too.

But eating just a banana can be boring and unadventurous. That’s why I developed my very own Creamy Banana Soup to not only help my blood pressure health, but also satisfy my appetite and source of food adventure.

This recipe not only taste great, but is full of protein, vitamins and minerals beneficial to your health. Let’s look at some of the ingredients, and how they can improve your health, and satisfy your food cravings.

I added organic tofu to make this soup creamy. An added advantage of tofu is that it’s a great source of vegetable protein. And according to WebMD, foods high in protein help people control their appetites and calorie intake.

To give that satisfying taste of fat, I added canola oil. And yes, adding a healthy oil like canola does have beneficial health effects. Researchers at Penn State have stated consuming canola oil daily for four weeks can lower belly fat by 1.6%. You get that creamy satisfying taste of fat, while reducing your belly fat. This is a win-win recipe.

I then added ground flaxseed. Not only is this seed high in healthy vegetarian sourced omega-3 fatty acids, but it’s also high in dietary fiber. And according to WebMD, ground flaxseeds are high in a potent antioxidant called lignans. It has protective effects against cancers, including breast, prostate and colon cancers. Studies also indicate it lowers your risks of type-2 diabetes and heart disease.

Who doesn’t like a touch of cinnamon? Most people know cinnamon can help control blood sugar levels. But did you know that the scent of cinnamon can help improve your working memory, and your brain’s visual-motor speed? Eat cinnamon, and be able to quickly remember where you put those car keys.

Without further ado, here is my recipe for Creamy Banana Soup:

Ingredients

1 ripe banana

1 cup unsweetened almond milk

¼ teaspoon cinnamon

1 teaspoon ground flax seed

1 tablespoon canola oil

½ serving tofu slice

Put all the ingredients in a blender and puree until you get a creamy, smooth texture. Chill and serve for 1 serving of this delicious Creamy Banana Soup.

You’ll find that the banana provides sufficient sweetness, so there’s not need to add sweetener. Eat well and live long.

How To Lose Belly Fat With Simple Dietary Changes

 Diet, Fat  Comments Off on How To Lose Belly Fat With Simple Dietary Changes
Jun 042013
 

Research shows that you can reduce belly fat with soluble fiber and canola oil.

A study conducted by researchers at Wake Forest Baptist Medical Center shows that for every 10-gram increase in soluble fiber eaten each day can reduce belly fat by 3.7% over a 5 year period. Another study reported by the American Heart Association shows that canola oil reduced belly fat by 1.6% in just 4 weeks.

Belly fat is also known as visceral fat. Visceral fat is associated with a high risk of developing diseases such as heart disease, diabetes, fatty liver, gallbladder problems, high blood pressure and some cancers. It is the fat located deep in your abdominal cavity and surrounds vital organs. People with large amounts of visceral fat have a pear shape or beer belly physique, which is associated with serious health problems.

If you have an above normal amount of belly fat, you should change your lifestyle to increase your chances of having a long and healthy life.

What is Soluble Fiber?

Soluble fiber is a healthy dietary fiber which dissolves in water to form a gel-like substance. This gelatinous fiber prevents cholesterol from being absorbed into your bloodstream and removes it in your solid waste. Scientists are not sure how it prevents visceral fat formation or how it reduces belly fat. But the evidence is clear that a diet high in soluble fiber does reduce belly fat.

Some good food sources of soluble fiber include oats, peas, dried beans, apples, citrus fruits, carrots and psyllium.

What is Canola Oil?

The Mayo Clinic states that canola oil is a vegetable based oil from the canola plant. The canola plant was developed through crossbreeding with the rapeseed plant. The reason for the crossbreeding is to reduce the amount of erucic acid in the oil to very low levels. Erucic acid in large amounts is toxic to humans. Canola oil is safe for human consumption. And with this new research results, it is a good choice for losing belly fat.

Abnormal amounts of belly or visceral fat can lead to serious health problems like heart disease, diabetes, fatty liver, high blood pressure and some cancers. New research shows that we can reduce our risk of these diseases with simple dietary changes. By increasing our consumption of soluble fiber and the use of canola oil, we can easily reduce our belly fat and improve our overall health.

Learn How Wheat May Be Preventing You From Having A Flat Belly

 Diet  Comments Off on Learn How Wheat May Be Preventing You From Having A Flat Belly
Dec 072012
 

I have to confess that I love bread and pancakes. For many years, I truly believed that I was eating a heart healthy diet by including whole wheat breads and pancakes. But a recent interview on the Dr. Oz show with cardiologist Dr. William Davis, MD is changing my opinion on wheat, yes even whole wheat, as being heart healthy.

How The Wheat Belly Philosophy Started

Currently, Dr. Davis is a well regarded cardiologist who is practicing in Milwaukee, Wisconsin. He is also the author of the bestselling book, Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health.

Dr. Davis himself once thought that he needed to cut meats from his diet, and substitute things like whole grains to his menu. He even jogged 5 miles a day.

However, to his own amazement, he gained 30 pounds, his HDL fell to 27 mg/dl, his triglycerides rose to 350, and he became diabetic. Dr. Davis then decided to experiment. He cut his grain consumption to zero. This one change raised his HDL to 72 mg/dl, lowered his triglycerides below 50 mg/dl and his blood sugars fell back to normal. He also lost the 30 pounds.

According to Dr. Davis in an article by BodyBuilding.com, “Cutting wheat products in my diet, in particular, proved the dietary turning point that reduced my appetite, accelerated weight loss, and just helped me feel cleaner, more energetic and happier that I’d felt in years.”

Why Wheat Is A Poison

Dr. Davis believes that all forms of modern wheat is poisonous to our health. Why?

Modern wheat has become a “super-carbohydrate”, according to Dr. Davis. It also contains a particular protein called gliadin. Dr. Davis states that gliadin has the same effect on brain receptors as opium. In short, it increases your appetite that in turn increases your desire for more wheat products and refined carbohydrates.

In addition, gliadin allows protective gates in our intestinal walls to open up and allow undesirable molecules to enter our bloodstream. It also allows water to flow from our bloodstream into our intestines, causing diarrhea and bowel urgency.

Two undesirable molecules that enter our bloodstream as a result of digesting gliadin are agglutinin and gliadin itself. This results in two unhealthy consequences:

  1. Agglutinin can cause inflammation in our body that results in arthritis, rashes, Hashimoto’s thyroiditis, asthma and sinus congestion.
  2. Gliadin can trigger an autoimmune response like rheumatoid arthritis, lupus, and other autoimmune diseases.

What To Eat In Place Of Wheat Products

OK, I’m sold on the fact that wheat has more bad side effects than health benefits. But now what do I eat?

This is where many of you can get into trouble. If you turn to processed gluten-free products, you may be doing yourself more harm than good. That’s because many of these products contain a large amount of starches and sugars. Both of which can make you gain weight, and increase your serum cholesterol.

Your best bet is to start buying fresh vegetables and fruits. Dr. Davis also recommends eating more meats and cheeses. I, however, have opted to stay away from the red meats and dairy products. I prefer the Mediterranean style of diet that includes

  • Fresh vegetables and fruits
  • Nuts and seeds
  • Legumes including whole soy products
  • Brown rice
  • Fish (sardines and herring being my favorite)
  • And one serving of red wine each day

Fresh is best. I unfortunately had to give up store bought veggie burgers, since they contain a large amount of wheat gluten. You really have to check those ingredients in processed foods. You will find wheat components in almost everything.

I haven’t been off wheat products for very long, so it is too soon for me to judge if a wheat free diet is beneficial. I do believe in the science that Dr. Davis is proposing, however. And I have to admit that I do feel less anxious and bloated since I stopped eating wheat products.

I now eat soy flour pancakes, which I believe actually tastes better than the wheat version. I also eat more brown rice dishes now. All in all, I think that I will avoid wheat products, and hopefully improve my overall health. If you are having difficulty losing that belly fat, try following Dr. Davis’s  recommendations on eating a wheat-free diet.

The Basics Of Cr. Davis’s Wheat Belly Philosophy

The basics of the Wheat Belly philosophy can be found in Dr. Davis’s Wheat Belly blog post titled: Wheat Belly: Quick & Dirty 2. He categorizes foods into Eliminate (Never), Enjoy Unlimited and Limited (consumption foods).

Eliminate (Never) Foods: All wheat-based products (read those labels), oat products, corn and cornstarch based products, sugary soft drinks and candies, gluten-free foods made with rice flour – cornstarch – tapioca or potato starch, fried foods, fast foods, hydrogenated (trans) fats, cured meats, high fructose corn syrup, honey, agave, sucrose, rice flour, potato products, white breads, breakfast cereals and fat-free or low-fat salad dressings.

Enjoy Unlimited: Vegetables except potatoes, raw nuts and seeds, dry roasted peanuts, olive – flaxseed – coconut – avocado – walnut oils, free-range (grass fed – organic) unprocessed meats, tea, coffee, water, unsweetened almond milk, coconut milk, coconut water, real cheeses (not processed cheeses like Velveeta), avocado, unsweetened condiments (read labels), and olives.

Limited Consumption: 2 servings of fruits, small amounts of real fruit juices, 1 serving of dairy products (milk, cottage cheese or yogurt), legumes, sweet potato, rice, organic soy, dark chocolates, safflower – sunflower oils.

References:

Dr. Oz Show: "Is Today's Wheat Making You Gain Weight?"

BodyBuilding.com: "Against The Grain: How Wheat Wrecks Your Health And Physique"

Wheatbellyblog.com: "Modern Wheat: A Terrorist's Delight"