Who Should Eat the Anti-Inflammatory Diet?

Did you know that inflammation has been identified as the basis for most chronic disease - diseases like arthritis, obesity, diabetes, heart disease and even cancer? That's right. Most chronic diseases are a result of a lifestyle of affluence that affords us the luxury of being able to eat the wrong foods in the wrong amounts at the wrong times. These food choices set in play a host of processes in your body that produce inflammation from a multitude of sources. In addition, many of us are genetically programmed to produce excessive inflammation when exposed to common irritant sources such as smoke, chemicals and poor dietary choices. Some of us produce so much inflammation that we have autoimmune disorders such as lupus, multiple sclerosis, rheumatoid arthritis, psoriasis and colitis.

How exactly do poor food choices produce inflammation? Packaged and highly processed foods as well as fast foods are some of the worst culprits. They are also some of the food choices most widely available. Designed for convenience, these foods are loaded with trans-fat to extend their shelf life as well as change their taste and texture. A trans-fat is created from a natural, saturated fat - another less than healthy fat. That saturated fat is "transformed" into a trans-fat via a process called trans-hydrogenation. This transformed fat is chemically different enough from a natural fat that, when incorporated into your body tissues, it creates a cascade of chemicals called cytokines. Cytokines are molecules responsible for producing inflammation throughout your body.

Foods that are loaded with refined sugars are also inflammatory. Cakes, cookies and doughnuts are examples of foods that are rapidly digested by your body, releasing large amounts of glucose. This glucose is rapidly absorbed by your body, causing a high blood glucose level. Your body in turn releases a surge of insulin to help normalize your blood glucose levels. This surge of insulin combined with high blood glucose levels causes your body to release cytokines, inflammatory molecules, as well. Each surge of glucose actually signals your body to store fat. Guess what? Fat tissue becomes physiologically active and begins to release these same inflammatory molecules, cytokines, as well.

Refined grains - grains stripped of fiber and vital nutrients- also create inflammation. A whole grain is a molecule composed of large amounts of glucose linked together and encapsulated with a fiber coating. This fiber coating makes the digestion and release of glucose a slow and steady process. When the outer fiber coating is stripped away to create a smooth and creamy texture, glucose molecules are readily available for rapid digestion and absorption into your body. This rapid surge of glucose into your system again is the trigger for the inflammatory cascade.

Certain grains have the ability to produce inflammation in certain individuals. Wheat, oats, barley and rye are all grains that contain significant amounts of a protein substance called gluten. Gluten makes foods, like bread, crunchy on the outside and soft on the inside. Yet this same gluten is very inflammatory in individuals genetically challenged in digesting gluten. Symptoms can be as severe as pain, bloating, diarrhea and malnutrition or as mild as nausea or lack of energy. Eliminating these specific grains from your diet is often the key to controlling this type of inflammation.

What exactly is an anti-inflammatory diet? In general, an anti-inflammatory diet consists of fresh, whole foods which do not contain triggers for inflammation and are loaded with molecules that actually neutralize inflammation in your body.

Phytonutrients are found in most fruits and vegetables, responsible for their colorful appearance. These huge molecules have antioxidant as well as anti-inflammatory properties. This means they neutralize the oxidative stress that your body generates daily, leading to inflammation. Healthy fats found in cold- water, fatty fish, flax seed and nuts can also diminish the amount of inflammation produced by your body as well. Cooking oils such as olive oil and canola oil also help your body fight and neutralize inflammation. Certain vitamins and minerals - vitamin A,D, E and C as well as zinc, selenium and copper - are found in abundance in fresh, whole foods. These antioxidants also neutralize oxidative stress and dampen the formation of inflammation.

Eliminating fast foods as well as packaged foods is the first step of the anti-inflammatory diet. Eliminating foods with refined sugars and processed grains is the second step. Eating generous amounts daily of fresh fruit and vegetables and moderate amounts of whole grains and lean protein as well as healthy fats found in fish, seeds and nuts is the foundation of the anti-inflammatory diet. Then for select individuals, reducing or eliminating grains, especially gluten-containing grains, is the final step.

So just who should eat an anti-inflammatory diet? Obviously, anyone who suffers from an inflammatory condition such as autoimmune disorders (lupus, multiple sclerosis, rheumatoid arthritis, colitis.) or allergic disorders (asthma, eczema) will benefit from the anti-inflammatory diet. Most people with chronic pain (head aches, back pain, neck pain, knee pain, joint pains, nerve pains, muscle pains) have elements of inflammation involved in their pain and will benefit too. Irritable bowel syndrome and common digestive disorders such as acid reflux improve with the anti-inflammatory diet. Yet surprisingly, anyone suffering with chronic degenerative disorders (arthritis, diabetes, heart disease, obesity and even cancer) will benefit as well from this diet. Finally, anyone interested in preventing these degenerative diseases and achieving optimal health will benefit. In fact, the science confirms that eating to prevent inflammation not only prevents disease and maintains health but also keeps us looking and feeling younger.

So eat healthy and don't let inflammation get a grip on you. From children to the elderly, everyone can benefit from this powerful approach to eating.

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11 Surprising Things you can do with Lemons | Unexpected Health benefits...

Body Detox at Home - Get Rid of the Poisons!

There are toxic substances all around us. They are in the air, in the water, in our cosmetics and toiletries... even in our food. These toxins include chemicals, additives, carcinogens, hormone disruptors, poisons and contaminants. It's scary, I know. Fortunately, there are ways to rid your body of these harmful substances.

The theory behind doing a body detox home or anywhere else is to rid the body of these harmful substances. The toxins that we ingest, through whatever method, are normally stored in body fat. The kidneys, liver, lungs and skin are designed to process environmental contaminants and expel them from the body. However, many people believe, and research is confirming, that not all of these toxins are being properly processed.

There are three major ways to detox your body: detox diets, body wraps or patches, and nutritional supplements or pills.

A detox diet normally consists of refraining from most of the foods we normally eat. It may involve going through a liquid fast, where you only drink liquids, instead of eating solid food. It may involve eating certain foods which would be organic and very high in fiber. Most body detox proponents claim that the majority of the toxins and up in the colon, where they cause 90% of all diseases.

A detox diet should consist of avoiding white sugar and processed flour, as should any sensible eating program. The detox diet goes a step further however in restricting intake of most other foods as well. Fruits and vegetables should be a significant part of the food intake. Drinking a lot of water is also important, as is limiting or eliminating alcohol consumption.

Fasting may take the form of water fasting, or one only drinks water, or juice fasting, where one can get some nutrients by drinking juice. Juice also has a lot of fiber which helps with the colon cleansing. Stick to organic, natural juices, and not highly processed concentrates or flavored sugar waters labeled as juice.

Body wraps involve wrapping the body in healthy substances in an effort to draw the toxins out of the body. These substances may be things such as herbs, sea salt, and various clays. You can pay a lot of money for a body wrapped in a spot, or you can create your own at home.

Foot patches work similarly, in that they draw the toxins out of the body. The foot patches are normally applied to the bottom of the foot and worn during the night while the wearer is sleeping. In the morning, the patch is removed and is noticeably darker, from the toxins it has removed.

Doing a body detox at home often consists of taking pills or supplements. These are generally designed to help cleanse the colon. They may be taken for three to four weeks then not taken for another three to four weeks, until the cycle is repeated. There are also supplements that will help replace the nutrients lost during a fast or a restricted eating plan.

Whichever method you decide to use, you can detox your body at home, and save expensive trips to doctors, alternative health care providers, or other detox practitioners.

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KISS Diet: The Only Diet You'll Ever Need

So here is the problem. You like millions of other people enjoyed the holidays and what with all the rich calorie laden meals, cookies, cakes and candy canes you put on a few pounds. You probably resolved that as soon as January second rolled around you would lose some weight. Well the second of January has come and gone. You gave dieting a try but after a few days you quit and you gain back the two or three pounds you did lose.

You have tried every weight lost plan there is and never really got any lasting results. You have seen the ads on TV and the internet. You read magazine articles about losing weight and watched celebrities strut their stuff. Weight reduction plans run the gamut from fast, cleansing, detox to Paleo, high carbs and low carbs. What is a person to do? Why can't I lose weight? If only I could find a diet I could live with and actually enjoy eating the meals.

Well there is such a diet! I call it the K.I.S.S. Diet or the Keep It Simple Silly Diet. You see most every diet out there is doomed to failure. Why? Because in order to lose weight and keep it off you need an eating plan that is easy to follow, easy to prepare, uses common everyday ingredients, one that will not break your food budget and that you will enjoy eating.

Most diets out there call for expensive and unfamiliar food items and/or require long prep times. Using exotic spices with unfamiliar tastes may be okay when you are feeling adventurous but not as a regular addition to your meals. The K.I.S.S. Diet uses everyday familiar foods, comfort foods if you will and a few simple principles.

Now I am not a doctor or dietician I am just a regular guy, who with his wife has tried nearly everything under the sun to lose weight and failed! Finally a few years ago I looked at all the highest rated weight lost programs and took the common elements they shared and developed my own system that has worked for my family. This is not a problem you can buy. I do not have a book, DVD or meal plan to sell you. As I said this is a Keep It Simple Silly plan that I freely share. So without further ado here are the key points.

1. Start each day with a lean protein breakfast. It can be eggs. I like mine poached. But a slice of whole wheat toast with peanut butter, non fat free plain yogurt with fruit or a smoothie.
2. Lunch is a salad or vegetable laden soup.
3. Dinner lean protein either meat or vegetarian.
4. Snacks: Fruit, low fat cheese, handful of nuts, non fat plain yogurt, olives, Hummus, etc
5. Drink plenty of water.
6. Avoid sugar in all its forms.
7. Do not eat any food that is white.
8. Eliminate processed foods from your diet.
9. Move! Walk, walk, walk! Insert five or ten minutes of some kind of exercise every day.
10. Get enough sleep!

Now I admit there is nothing new in this plan. In fact you probably knew all this before you read this article. But sometimes with all the hype out there regarding weight lost and new diets we forget the simple truth about eating. This truth is "Everything in moderation." You probably remember your Momma saying this, right?

My point in trying to grab your attention with my diet was to help refocus you and remind you that you don't need to spend buckets of money, drive all over town searching for strange foods or spending hours in the kitchen preparing unfamiliar meals. The solution was always right in front of you in your refrigerator and pantry. So relax use the simple principles above and rest assure that over time you will lose weight and keep it off for good!

Living a vital, vigorous life is possible. Your journey starts with the first step. Take that step now and start living! Lose Weight I hope this article was healthful and aids you in living a healthy and active life.

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The Healthy Food I Eat | Niomi Smart

Does a Gluten Free Diet Work for Weight Loss?

What is gluten?

Gluten is a type of complex protein. Unlike other common proteins, gluten mostly occurs in certain carbohydrates. Wheat, rye etc are rich in gluten. Gluten is an essential component of any bread. It is the reason why bread rises and gains a chewy texture. Gluten makes the bread stretchy.

What foods are rich in gluten?

Though gluten is most commonly found in wheat, there are many other foods which contain significant quantities of gluten. Some examples are as follows:


Since gluten is one of the main ingredients in wheat, all products containing wheat are rich sources of wheat. These include all breads, cakes, pasta, cookies, doughnuts, flour, spaghetti, biscuits, waffles, bagels and many more.

Apart from wheat, few other cereals also contain significant quantities of gluten. These include grains like barley and farina.

In foods which do not naturally contain gluten, it is added for a number of purposes. Gluten is a thickening agent and used widely in sauces, ice creams, puddings and gravy.

Almost all refined and processed foods contain gluten. Examples include pizza, salami, sausages, soups, chips, hamburger etc.



So, you can see that gluten is a very common component in many common foods. If you are thinking of adopting a gluten free diet, then you should know that you may have to do without some of your favorite foods.

What gluten free foods can you include in your diet?


The list of foods containing gluten is a long one. So, if you are considering a diet free of gluten, you need to know what foods you can include in your daily diet.

Though gluten is commonly found in cereals, it is not present in every cereal. Rice, quinoa, amaranth, millets etc are excellent gluten free alternatives.

Yams, potatoes, arrowroot, sorghum etc are good sources of starch free of gluten.

Fresh fruits and vegetables do not contain gluten and so can be easily included in your diet.

Lean animal proteins are also free of gluten. However, they should not be breaded which adds gluten to the preparation.

Nuts and legumes can be eaten in a no gluten diet.

Finally, in recent days, gluten free breads, biscuits, cereals and desserts have been introduced in the market. However, in many cases, though they are labeled free of gluten, they do contain a small quantity of gluten.



How can gluten free diet help in weight loss?

Though people from various walks of life say that gluten free diet is ideal for weight loss, it requires some in depth analysis before you switch to such a diet. Here are some points that you should consider:


According to the American dietetic association, there is no proven gluten free diet for weight loss. Little research has been made in this connection. So, there are no statistical data to prove or disprove no gluten for weight loss.

Some people suffer from gluten intolerance and gluten allergy. They have to eat a gluten free diet in order to stay fit and in good health. An extreme form of gluten related disorder is the celiac disease. This is a form of immune disorder where the intestine cannot absorb the nutrition which is present in the food that you eat. Celiac disease is aggravated by gluten intake.

Apart from the people who are suffering from intolerance and other similar disorders, gluten probably plays an indirect role in weight loss. If you examine the list of gluten rich foods, you will see that they are also high in calories and sugar which lead to weight loss. So, if you avoid gluten rich foods, you are actually avoiding processed foods which add a lot of needless calories to your diet. As a result, you will obviously lose weight.

A few studies have been conducted. They reveal that if you go on a no gluten diet, you are actually opting for healthier food choices. As a result, you may lose an average of 15 to twenty pounds of your body weight at the end of the first month of your gluten free diet.

According to one research, no matter how tall you are, eating gluten rich foods continuously will make you heavier and bulkier.

While scientific evidence of no gluten for weight loss is still being collected, there are a number of conclusive studies which show that overweight people who are suffering from celiac disease enjoy definite benefit from a diet free of gluten. A clear trend of weight loss can be seen in them.

The fact is that gluten itself is not causing any significant increase in your weight. So, eliminating gluten is not likely to have a severe impact on your weight. However, the gluten rich foods also tend to be rich in salt, fats and calories. So, when you avoid them consistently, a noticeable difference is seen in your weight.

You need to be careful about what foods you choose to replace the gluten rich food that you are eliminating from your diet. These free of gluten substitutes actually may contain higher calories. At the same time, replacing wheat cereals with refined cereals may affect your nutrition because these are often not enriched with added nutrition. In these cases, a diet free of gluten will not be helpful for you in losing weight.

In fact, except in celiac, gluten free diet exercises little direct influence on weight. But, it does have a lot of indirect influence. So, if you can stick to gluten free healthy alternatives for long time, you are bound to notice a loss in weight.

==>>CLICK HERE for Gluten-Free Bread Recipes<<==

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What I Eat In A Day | HEALTHY VEGAN RECIPES

Considering a Vegetarian Weight Loss Diet?

Tired of feeling unhealthy, heavy, and somewhat bulky? Do you feel like you should go for a healthier lifestyle than the one that you are leading today? Did you just consider a vegetarian weight loss diet? With all the diets out there that are up for grabs, creating hype on the market, the vegetarian way is often overlooked, and that is quite unfortunate since it is one of the healthiest, natural ways of wellness.
An Overview on Veganism

Basically, when one says "vegetarian", it means having a plant-based diet. However, there are 3 types of vegetarians, and these classifications are determined through what they eat. Lacto-ovo vegetarians include dairy products and eggs to their plant-based diet; lacto-vegetarians only include dairy products to their plant-based diet; and vegans only consume a plant-based diet.

The Benefits of a Vegetarian Diet
This means not only the benefits of a vegetarian weight loss diet, but conceptually, a vegetarian way of living. Based on scientific studies, it has been discovered that individuals following a plant-based diet (aka veganism) have a significantly low tendency to become obese or overweight, even by having unlimited amounts of fruits and vegetables to keep them from getting hungry.
It is also discovered that a plant-based diet, is an effective way for women to lose weight, thus improving insulin sensitivity. This is true for both total plant-based (vegan) and partial plant-based diets (lacto-ovo and lacto-vegetarian). However, for omnivorous diets, the effectivity isn't nearly as high. This was shown in a new study of The American Journal of Medicine (September 2009 issue). So not only does women end up looking good on the outside with a vegetarian weight loss diet, but they also end up becoming healthy on the inside as well.
However, do note that not all vegetarians and vegans are spared from being overweight or obese. There are a number who are too - but they are significantly lower than those who include meat regularly in their diets. It is also worth noting that worldwide, vegetarians have lower rates of heart diseases, high blood pressure, and diabetes.

Vegetarianism and Losing Weight
Everyone who has been overweight or obese that has used a vegetarian weight loss diet to become healthier and fit can tell you that it did let them lose a lot of weight while keeping them healthy and strong.
By eliminating meat from their diet they end up with less fat, less sodium, but more fiber because of their new plant-based diet. Hence, you can say that a plant-based diet, plus some exercise will shape a healthier, happier you.



























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