Diet which allows fruits, dairy and vegetarian friendly

Fruits contain sugars (especially over ripe ones) and vitamin C and other nutrients and fibers.  Sour fruits and vitamin C-rich fruits have anti-cancer properties.

Diet which allows fruits include:

  • Carb cycling
  • Plant paradox
  • Intuitive eating
  • Dr Grundry’s diet evolution
  • The Flexitarian diet
  • The fast diet
  • Dash diet
  • The lose your belly diet
  • The Mediterranean diet
  • The MIND diet
  • The SETPOINT diet
  • NOOM

 

Obesity associated with abnormal bowel habits, not diet

Obesity associated with abnormal bowel habits, not diet

Summary: Study reveals a link between obesity and chronic diarrhea, independent of lifestyle, diet, and other medical conditions. Those who are obese are 60% more likely to experience bouts of chronic diarrhea. A possible explanation could be the link between obesity and low-grade inflammation, which may trigger diarrhea more frequently.

Source: BIDMC

Obesity affects approximately 40 percent of Americans, according to the Centers for Disease Control and Prevention (CDC). While obesity is known to be associated with increased risk of other health conditions – such as heart disease, diabetes, and gastrointestinal diseases – less is known about the relationship between obesity and abnormal bowel habits. In the most comprehensive analysis of the relationship between Body Mass Index (BMI) and bowel habits to date, published today in Alimentary Pharmacology & Therapeutics, a team of physician-researchers at Beth Israel Deaconess Medical Center (BIDMC) found a strong association between obesity and chronic diarrhea independent of an individual’s dietary, lifestyle, psychological factors or medical conditions. The findings could have important implications for how physicians might approach and treat symptoms of diarrhea in patients with obesity.

“While several previous studies have pointed to an association between obesity and bowel habits, all lacked data on whether dietary or other factors drive the connection,” said corresponding author Sarah Ballou, PhD, a health psychologist in the Division of Gastroenterology, Hepatology, and Nutrition at BIDMC. “Our research confirms a positive association between obesity and chronic diarrhea and reveals for the first time that this relationship is not driven by confounding factors such as diet or physical activity level.”

Using the 2009-2010 National Health and Nutrition Examination Survey (NHANES) – a program of studies administered by the CDC designed to assess the health and nutritional status of adults and children in the United States – Ballou and colleagues analyzed the bowel health questionnaire responses of 5,126 patients over the age of 20 years who did not report a history of irritable bowel syndrome, celiac disease or colon cancer. The team compared the reported bowel habits of patients who had a BMI associated with being underweight, normal weight, overweight, obese and severely obese.

After controlling for dietary, physical activity, diabetes, laxative use, and demographic factors, the team found that respondents who were obese or severely obese were 60 percent more likely to have experienced chronic diarrhea compared to those with normal bowel habits or constipation.

This shows a male and female toilet sign

While the study reveals the association is not driven by compounding factors the team controlled for, questions still remain about what underlying causes may explain why obese individuals would be more likely than non-obese individuals to have diarrhea. One possible explanation may be related to the link between obesity and chronic low-grade inflammation, which may contribute to diarrhea. Future research clarifying this relationship and determining how obesity triggers inflammation could serve as a base for how physicians approach treating abnormal bowel habits with this patient population.

“The treatment of obesity and obesity-related medical conditions requires multidisciplinary management,” said senior author Anthony Lembo, MD, a gastroenterologist in the Division of Gastroenterology, Hepatology, and Nutrition at BIDMC. “Clinicians should be aware of the relationship between obesity and diarrhea, especially considering the potential negative impacts altered bowel habits can have on quality of life.”

In addition to Ballou and Lembo, co-authors include Prashant Singh, Vikram Rangan, Johanna Iturrino and Judy Nee, all of the Department of Medicine at BIDMC.

Funding: This work was supported by the National Institutes of Health (T32DK007760).

ABOUT THIS NEUROSCIENCE RESEARCH ARTICLE

Source:
BIDMC
Media Contacts:
Chloe Meck – BIDMC
Image Source:
The image is in the public domain.

Original Research: Open access
“Obesity is associated with significantly increased risk for diarrhoea after controlling for demographic, dietary and medical factors: a cross‐sectional analysis of the 2009‐2010 National Health and Nutrition Examination Survey”. Sarah Ballou, Prashant Singh, Vikram Rangan, Johanna Iturrino, Judy Nee, Anthony Lembo.
Alimentary Pharmacology & Therapeutics doi:10.1111/apt.15500.

Abstract

Obesity is associated with significantly increased risk for diarrhoea after controlling for demographic, dietary and medical factors: a cross‐sectional analysis of the 2009‐2010 National Health and Nutrition Examination Survey

Background
Obesity is associated with increased risk for various gastrointestinal and liver diseases. However, the relationship between obesity and abnormal bowel habits is poorly understood.

Aim
To investigate the relationship between body mass index (BMI) and bowel habit, controlling for clinical, demographic and dietary factors, in a representative sample of the United States adult population

Methods
Data were extracted from the 2009‐2010 National Health and Nutrition Examination Survey. Survey responses were included in this study if respondents completed the bowel health questionnaire (BHQ), were ≥20 years of age, and did not report history of IBD, celiac disease or colon cancer. BMI was divided into the following categories: underweight, normal weight, overweight, obese and severely obese. Stepwise logistic regression provided risk ratios of constipation and diarrhoea controlling for confounding factors (dietary, life‐style, psychological and medical).

Results
A total of 5126 respondents completed the BHQ, had BMI data available, and met eligibility criteria. Of these, 70 (1.40%) were underweight, 1350 (26.34%) were normal weight, 1731 (33.77%) were overweight, 1097 (21.40%) were obese and 878 (17.13%) were severely obese. Up to 8.5% of obese and 11.5% of severely obese individuals had chronic diarrhoea, compared to 4.5% of normal weight individuals. Stepwise regression revealed that severe obesity was independently associated with increased risk of diarrhoea.

Conclusion
Obesity is positively associated with chronic diarrhoea in a nationally representative US adult population after adjusting for several known confounding factors.

Food pairings to lose weight

Ginger when added to fish or chicken removes the fishy smell and ginger is good for circulation. Lemon which is rich in vitamin C and when added to your green tea facilitates absorption of nutrients from the tea.  At night, eat healthy fats as cholesterol is synthesize at night. It takes 30 minutes to digest boiled eggs but at least 3 hours for meat. Pineapple is rich in enzymes that helps in digestion, so eat them 30min before or after a meat dish.  Cayenne and turmeric are anti-inflammatory and anti-parasitic and best eaten with meat. Aim for few calories if you are over 50 as our metabolism is slower as we age. Fiber rich whole foods help in preventing chronic diseases.

Connie

In a number of obesity syndromes in rodents, the sympathetic nervous system (of thermogenesis) is defective. Heal your nervous system with good fats, sleep, de-stress, exercise, whole foods, quality supplementation especially Vitamin B complex.  Food pairings is important as well as chewing your food well and adding high fiber rich foods and good fats in your diet.

Eat by chewing well and add lemon in your water. Eat between 10 am to 4 pm. Exercise, sleep well and avoid stress.

By Dana Leigh Smith and Cassandra Talmadge

Although that may sound counter intuitive, there’s sound science behind our recommendation. But before you get too excited and double-up on ice cream and cookies, realize this trick does have some caveats. If you want to trim your waist in record time, you’ll need to pair the right foods together on one plate. All the mighty duos below either fry fat, beat bloat or boost metabolism. Why consume just one better-body food? Check out our delicious pairings and accelerate the rate of your weight loss, today!

1
CAYENNE +
CHICKEN

spice crusted chicken
Turn up the heat on your belly bulge by flavoring your chicken with a dash of cayenne powder. Protein-rich foods like poultry not only boost satiety, but also help people eat less at subsequent meals, according to research. But that’s not all: It can also increase post-meal calorie burn by as much as 35 percent! If you thought it couldn’t get much better than that, think again! Researchers say that chili pepper can also help blast away stubborn belly fat! If you ask us, there’s no better reason to sprinkle some onto your chicken before it hits the grill. (For more furnace-stoking flavor, try the 5 Best Spices for Weight Loss.)

2
BELL PEPPERS
+ EGGS

eggs and peppers
Grab a pepper and a few eggs, and get crackin’! This mighty fat-frying duo is sure to help you fit into your skinny jeans in no time. Eggs contain a metabolism-boosting nutrient called choline, and peppers are a good source of vitamin C. What does vitamin C have to do with weight loss? Getting an adequate amount of the nutrient can help fight off cortisol, a hormone that causes fat to accumulate around the midsection. Chop some peppers, add them to a hot pan with some olive oil, add in two or three eggs and scramble them up to stay slim.

3
OATMEAL +
BERRIES

oatmeal and berries
If you’re trying to lose weight, oatmeal topped with berries is another delicious fat-frying breakfast option you might want to consider. What makes the duo so powerful? They each contain insoluble fiber which, according to Canadian researchers, boosts levels of ghrelin—a hormone that controls hunger. Plus, berries are packed with chemicals called polyphenols that aid weight loss and can actually stop fat from forming. Adding this meal to your weekly repertoire is sure to help you see your six-pack before swimsuit season. And, believe us, the cook time is worth it. Oatmeal is one of the secrets to our exclusive plan: 14 Ways to Lose Your Belly in 14 Days.

4
HONEYDEW +
RED GRAPES

honeydew
Fight fat and banish bloating with a fruit salad comprised of honeydew and red grapes. Melon is a natural diuretic, so it helps fight the water retention responsible for making you look puffy even though you have a toned stomach. Red grapes add fuel to the better-belly fire because they contain an antioxidant called anthocyanin that helps calm the action of fat-storage genes. This dynamic duo makes for a delicious, healthy dessert and is sure to turn your two-pack into a six-pack—stat!

5
PISTACHIOS +
ALMONDS

pistachios
While a snack mix comprised of cereal and pretzels may taste good, it’s not going to give you that tight stomach you crave. Ditch the starchy carbs and replace them with a combination of pistachios and almonds. According to researchers, reaching for these nuts in lieu of carbohydrate-based foods can help speed the rate of weight loss. More good news: A study printed in The Journal of the International Society of Sports Nutrition found that the amino acid L-arginine, found in almonds, helps the body burn more fat and carbs during workouts, too. So while you’re doubling down on the workouts before spring break, make sure your diet is doing double duty, too!

6
YOGURT +
CINNAMON

yogurt
You’ve almost reached your weight loss goal, but those last few pounds seem to be holding on for dear life. Ditch the last bit of flab with a daily dose of vitamin D-fortified yogurt (we like Stonyfield Organic). A Nutrition Journal study found that diets rich in both calcium and vitamin C can significantly decrease the amount of fat the body absorbs and stores. Why should you add a sprinkle of cinnamon to your container, you ask? Not only does it taste great, but it also contains powerful antioxidants that improve body composition and insulin sensitivity. Animal studies have also found that consuming cinnamon can ward off the accumulation of belly chub. Enjoy this tasty duo as a quick, on-the-go breakfast or an afternoon snack. Just make sure you’re choosing a pot with more protein than sugar with our guide to the 9 Best Brand Name Yogurts for Weight Loss.

7
SPINACH +
AVOCADO OIL

avocado sandwich
If your monster appetite is making it difficult for you to trim down, consider making a sautéed side dish or salad with some avocado oil and spinach. How will eating these foods help you slim down? Avocado oil is rich in monounsaturated fats that help ward off hunger. And high-volume, low-calorie greens like spinach help fill you up without filling you out. Plus, studies show that women who eat foods with high water content, such as leafy greens, have lower BMIs and smaller waistlines than those who don’t load their plates with this type of food. So eat plenty of green to get lean.

8
BANANAS
+ SPINACH

banana and spinach smoothie
Slightly green bananas are rich in something called resistant starch. This type of starch not only boosts satiety, but also–as the name implies–resists digestion. The result: the body has to work harder to digest the food, which promotes fat oxidation and reduces abdominal fat. What’s more, bananas are rich in potassium, a nutrient that helps banish pesky bloat that can make you look less trim and fit than you actually are. Pair this mighty fruit with spinach, a low-cal veggie that boosts satiety and aids post-pump recovery, to create a fat-frying smoothie in just seconds. Simply throw a small banana, two handfuls of spinach and a cup of organic 1% or carrageenan-free almond milk (we like Silk Unsweetened variety) into a blender with a couple ice cubes, blend and enjoy!

9
TUNA +
GINGER

tuna sushi with ginger
Want to look slim and fit on the beach? Look no further than the ocean—or at least the oceanside sushi joint. Pairing a tuna roll or a few pieces of tuna sashimi with ginger, the oft-overlooked pickled spice that comes on your plate, can help your abs shine through. Ginger accelerates gastric emptying, which helps diminish that “food baby” look more rapidly than other foods, and it also blocks several genes and enzymes in the body that promote bloat-causing inflammation. Tuna’s role on this team is important, too; it’s a primo source of docosahexaenoic acid, an type of omega-3 fat that can ward off stress chemicals that promote flab storage and down-regulate fat genes in the stomach, stopping belly fat cells from growing larger. More on this: The Best and Worst Sushi Rolls for Weight Loss

10
APPLES +
WATERMELON

apple and watermelon fruit salad
All fruits are healthy, but some fight fat better than others. And when you put the best of the best together in one simple fruit salad, you’ve got yourself a solid defense against health-harming flab. Apples are one of the very best sources of fiber in the fruit kingdom—and the nutrient is integral to reducing visceral fat. In fact, a recent study found that over five years, for every 10-gram increase in soluble fiber eaten per day, visceral fat diminished by 3.7 percent. Watermelon, which is one of our Best Fruits for Fat Loss, adds fuel to the waist-whittling fire by improving lipid profiles and lowering fat accumulation. This dynamic duo makes for a delicious, healthy dessert or anytime snack, and is sure to turn your two-pack into a six-pack—stat!

11
CORN +
BEANS

corn and bean salsa
While eating something that can make your belly bloated may not sound like the best way to lose weight, it’s actually a solid strategy. Eating a calorie-restricted diet that includes four weekly servings of protein- and fiber-rich legumes aids weight loss more effectively than a calorie-equivalent diet that doesn’t include beans, say Spanish researchers. Besides tasting delicious, pairing beans with corn can help boost the slimming effects. Corn, like bananas, contains resistant starch, a type of carb that dodges digestion. In turn, the body isn’t able to absorb as many of the corn’s calories or glucose, a nutrient that’s stored as fat if it’s not burned off, aiding weight loss efforts. To reap the benefits, create a tasty corn and bean side dish. Combine salt- and BPA-free cans of corn and beans in a saucepan and warm over medium heat. Season with ground pepper and cilantro. Add the mixture to greens for a waist-trimming salad, use it as a flavorful topper for grilled chicken, or load the mixture into a toasted whole-grain pita pocket for a quick, on-the-go lunch.

12
COFFEE +
CINNAMON

coffee with cinnamon
Fight fat and ward off diet-derailing hunger with a cup of cinnamon-spiked coffee. It’s one of the fat-burning tips from the all-new Zero Belly Diet that has helped people lose up to 16 pounds in 14 days. The spice is sitting in just about every coffee shop in America, but very few people sprinkle any in their cup–big mistake. Cinnamon is practically calorie-free and can add a major flavor punch to your morning java. What’s more, it contains powerful antioxidants that are proven to reduce the accumulation of belly flab. (These are just some of the reasons it’s one of our Best Spices for Weight Loss.) Pair that with an appetite-suppressing cup of caffeine, and you’ve got quite the powerful six-pack carving duo. Bonus: If you’re making coffee at home, add cinnamon right into your brew-pot with the grinds for an even better taste and all the same weight loss benefits.

13
POTATOES +
PEPPER

potatoes with black pepper
Thanks to the popularity of low-carb diets, white potatoes have been unfairly blacklisted. However, a second look at the science reveals that the spuds are actually powerful hunger tamers that can help you lose weight. In fact, Australian researchers found that potatoes are actually more filling than fiber-rich brown rice and oatmeal! The root vegetable is also a good source of bloat-banishing potassium, so they can help you look slimmer almost immediately. But just because potatoes are a go doesn’t mean your favorite high-cal toppings also have the green light. We’re looking at you, bacon bits! Our suggestion: Enjoy half a baked potato with a bit olive oil and fresh pepper instead. Piperine, the powerful compound that gives black pepper its taste, may interfere with the formation of new fat cells—a reaction known as adipogenesis—which can help trim your waist, zap body fat and lower cholesterol levels. It’s a triple win!

14
YOGURT +
RASPBERRIES

yogurt with raspberries
Ditch that layer of cold-weather chub with a slimming bowl of yogurt and berries. Consuming a combination of calcium and vitamin D—what’s typically found in a tub of vitamin D-fortified yogurt—can significantly decrease belly chub and fat absorption in overweight populations, a Nutrition Journal study found. To get similar results at home, start your day with some Stonyfield Organic Fat-Free Plain Yogurt and top it with fiber-packed raspberries. The fruit is a great source of insoluble fiber that, according to Canadian researchers, boosts levels of ghrelin—a hormone that controls hunger. Plus, berries are packed with chemicals called polyphenols that aid weight loss and can actually stop fat from forming. Enjoy this tasty duo as a quick breakfast or afternoon snack.

15
GARLIC +
FISH

Fish host long chains of omega-3 fatty acids, which help to lower triglycerides and reduce inflammation. They’re also great sources of muscle-building protein, and the more muscle you have on your body, the higher your metabolic rate. Throw garlic into the mix, and you have a lethal weapon for fighting belly fat. According to a study published in the journal Nutrition Research and Practice, women who ingested 80 milligrams of garlic extract a day for 12 weeks lost weight and reduced their BMI significantly.

16
NUT BUTTER +
BANANA

Pairing healthy sources of protein and complex carbs does more than aid with muscle recovery post workout. It also keeps you fuller longer. Nut butters are rich in unsaturated fats, which can help deflate a spare tire. And unlike saturated fats, which researchers say turn on certain genes that increase the storage of belly fat, polyunsaturated fats activate genes that shrink fat and improve insulin metabolism. Throwing fiber into the mix increases satiety, warding off mindless snacking.

17
WHITE TEA +
LEMON

Who needs Spanx when you can sip on a powerful brew? White tea works in three distinct ways to help strip away fat from your body. A study published in the Journal of Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells). Another group of researchers found that the tea is also a rich source of antioxidants that trigger the release of fat from the cells and help speed the liver’s ability to turn fat into energy. The Vitamin C in just half a lemon can boost fat burning by as much as 25 percent and whittle your waist, according to one study. If there’s such a thing as a muffin-top-melting tea, this is it.

18
RASPBERRIES +
WALNUTS

In a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had higher levels of ghrelin, a hormone that controls hunger. And a cup of these little ruby jewels has 8 grams of fiber! Insoluble fiber helps feed the healthy bacteria in your gut, triggering production of a fatty acid that reduces inflammation throughout your body. Pairing these fat-burning bullets with good polyunsaturated fats, like those found in walnuts, activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one ounce serving, walnuts are one of the best dietary sources of those fats.

19
PEPITAS +
GREENS

Pepita is the Spanish term for pumpkin seed, and if you consider them just jack o’lantern innards, you’re in for a treat. One ounce of seeds has eight grams of protein — more than an egg or almonds — and is rich in flat-belly nutrients like fiber, zinc and potassium, which are key to muscle building and recovery. Sprinkle them in salads for any extra flat-belly fiber punch.

20
SWEET POTATOES +
GREEK YOGURT

When it comes to weight loss, fat burning and fitness fuel, few foods are more powerful than yogurt. Why opt for Greek over regular? For one, Greek yogurtprovides up to double the protein of regular yogurt for the same amount of calories, making it more satiating. Sweet potatoes on the other hand are king of slow digesting carbs, keeping you feeling fuller and energized longer. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. Use a dollop of greek yogurt in place of sour cream for the combo’s fat-frying effects.

21
WATER +
CITRUS FRUITS

You see it sitting there every time you’re sitting around waiting for a massage. Spa water — a pitcher of ice water with sliced whole lemons, oranges or grapefruit — is a great substitute for sugary beverages. The citrus peels add d-limonene, a powerful antioxidant that stimulates liver enzymes, helping to rid the body of toxins and flush fat from your system. And don’t forget: delicious smoothies really can help you lose weight! For 150+ recipes that will make your belly flat, buy the brand-new book from Abs Diet creator David Zinczenko: Zero Belly Cookbook!

22
DARK CHOCOLATE +
APPLES

Dark chocolate is more than a blissful dessert — it’s heavenly for your waistline. A recent study found that the antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood-sugar levels. A separate study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. To enhance the effects, try pairing your chocolate (at least 70% cacao) with some apple slices. The fruit speeds up your gut’s fermentation process, leading to an even greater reduction in inflammation and weight.

23
PART-SKIM RICOTTA +
BERRIES

According to the Nutrition Institute at the University of Tennessee, consuming calcium-rich foods like ricotta can help your body metabolize fat more efficiently. Top it with berries, which contain polyphenols, powerful natural chemicals that can help you lose weight–and even stop fat from forming. In fact, in a recent Texas Woman’s University study, researchers found that feeding mice three daily servings of berries decreased the formation of fat cells by up to 73 percent! Mash 1 cup of berries and let them marinate in their own juices for an hour, then spoon them on top of ricotta for a belly-slimming dessert.

24
CHICKPEAS +
OLIVE OIL

You might not think of these little beige bullets as a superfood, but it’s time to start. High in nutrients and soluble fiber, chickpeas are a prime weight-loss weapon, increasing feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin. And they blend flawlessly with extra virgin olive oil (hello hummus!), which may increase blood levels of serotonin, a hormone associated with satiety.

25
CUCUMBER +
APPLE CIDER VINEGAR

Cucumbers are about 95 percent water. Not only will they hydrate you, but they also boost your weight-loss efforts thanks to their H2O content and low calorie count. One medium-sized cuke contains only about 45 calories, so you can chomp away guilt-free, but alone they can be kind of a bore. For added flavor and fat-frying, try drizzling them with apple cider vinegar, which has been shown to “switch on” genes that release proteins which break down fat. In a study of 175 overweight Japanese men and women, researchers found that participants who drank 1 or 2 tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat and waist circumference.

26
HOT SAUCE +
EGGS

Hot sauce is rich in capsaicin, a compound that’s proven to suppress appetite and boost thermogenesis—the body’s ability to burn fat as energy. A well-cited study by Canadian researchers found that when men ate appetizers with hot sauce (which has zero calories per teaspoon), they ate about 200 fewer calories at later meals than those that did not. Drizzle this fiery condiment over eggs, and fat will sizzle. Eggs are great sources of the weight loss weapon arginine. Researchers found that administering the amino acid to obese women over 12 weeks resulted in a 7-cm average reduction in waist size and a 6.5-pound average weight loss, according to a recent study published in the Journal of Dietary Supplements.

27
GREEN TEA +
MINT

In a recent 12-week study, participants who drank 4-5 cups of green tea daily, then did a 25-minute workout, lost an average of two more pounds and more belly fat than exercisers who didn’t drink tea. What’s its magic? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy. Are you a nighttime eater? Sip a cup of after dinner. The refreshing flavor sends signals to your brain that quash cravings, then tweaks your taste buds so desserts aren’t quite so tasty. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month!

28
BLACK BEAN CHIPS +
GUACAMOLE

Yes, you read that right; you have our permission to eat chips—so long as they are the nutrient-packed variety. We like Beanitos Black Bean Chips because they pack in more protein and fiber than a “regular” crisp. To boost the staying power of your snack, pair the sea salt-sprinkled treats with a 100-calorie pack of guac. Avocado—the primary ingredient in guacamole—packs healthy monounsaturated fats that contain oleic acid, which helps quite feelings of hunger.

29
SPROUTED RAISIN BREAD +
PEANUT BUTTER

Though this creamy and sweet combination tastes indulgent, nutritionally it’s anything but. The raisins in Ezekiel bread provide natural sweetness, which helps nip sugar craving in the bud, while the vitamin B6 and manganese-rich whole grains help boost your mood, making it ideal for afternoon slump snack attacks. The nut butter contributes hunger-busting healthy fats and a solid hit of waist-whittling meat-free protein. To keep excess pounds at bay, be sure to buy varieties free of health-harming hydrogenated oils and added sugar.

30
WHOLE WHEAT CRACKERS +
TUNA IN WATER

Unlike the majority of crackers you’ll find in the grocery store, Triscuit’s Baked Whole Grain variety is made with just three ingredients, of which fiber-rich whole-grain wheat is the most abundant. Low-cost, protein-rich tuna makes for a tasty cracker addition and is a solid source of docosahexaenoic acid. This type of omega-3 down-regulates fat genes in the stomach, preventing fat cells from growing larger and keeping you on track toward your trim-down goal.

31
BABY CARROTS +
HUMMUS

In addition to providing healthy fat, fiber and weight-loss fueling protein to your plate, this savory duo is packed with belly-filling water, vitamin A (which helps the body synthesize protein) and magnesium, a mineral that helps boost lipolysis, a process by which your body releases fat from its stores. If you tend to snack away from home, look for single-serving hummus containers, and throw your veggies into a plastic snack bag to reap the benefits on the go.

32
APPLES +
PEANUT BUTTER

Crunchy, filling (thanks to their high water and fiber content) and packed with nutrients, apples are one of the best weight loss fruits around. Smearing on all-natural peanut butter adds a creamy texture and slow-digesting, heart-healthy monounsaturated fats to the equation, which keeps your belly satiated until your next meal. Bonus: Peanuts are a top source of genistein and resveratrol, two nutrients that help diminish the action of fat-storage genes.

My scientist friend asked how to detox or clean his body from toxins

Over the years, I have experienced family and friends dying of cancer. I observed their lifestyle and toxins they are exposed to. So to answer my friend’s question on how to detox and the mechanism of cleaning our body or getting rid of toxins, I listed some items for Dos and Donts.

Our lymphatic system which travels opposite our blood is responsible for cleaning our blood.  Search for lymphatic, massage and detox in this site http://www.clubalthea.com

When we clean the many bad foods or toxins that entered our body, we must clean our liver first, our laboratory.  It is closely linked to our heart that during our last breath, our liver is the first and last signal that our heart gets to shut down.

Detox or cleaning our cells from toxins is the key to living longer, the anti-aging process we all are seeking for. In my 50s, I could have died long time ago if I was born centuries ago with no clean water, fresh produce and raising a dozen children. Each child is minus 5 years of a woman’s age.

Detox is like cleaning the toilet. The following are detox tips and anti-aging tips to clean your cells:

Dos in cleansing your body from toxin, also detoxes your liver

  • Massage
  • Adequate sleep
  • Filtered water
  • Lemon
  • Baking soda (pinch in your drinking water)
  • Activated charcoal
  • Digestive enzymes from pineapple and papaya
  • Apple cider vinegar
  • Wash produce with salt or diluted vinegar
  • No over ripe fruits and left over foods or 3-day old rice ( aflatoxin , mycotoxin )
  • No charred BBQ
  • Whole foods ; sulfur rich as they are anti-inflammatory (ginger, garlic, turmeric, coconut, walnuts)
  • Deep breathing thru nose and blow out thru mouth
  • Prayer: May God’s light energy be with you and say Amen to accept it.
  • Resveratrol from Berries, kiwi, citrus fruit
  • Fasting
  • Activated charcoal
  • Clean air

Donts are ways that when practiced or consumed can kills our nerve cells and produce toxins in our cells.

  • Avoidance of too much caffeine, iron and sugar, these are food for cancer
  • Other metal toxins
  • TRANS fat
  • Processed
  • Plastics in food
  • Stress
  • Shift work: not sleeping from 10pm to 4 am
  • Radiation
  • Over medications, chemo, other carcinogens
  • Avoid exposure to fumes, chemicals (formaldehydes,carcinogens,toxins)

 

——-

Hi Connnie,

And what is your recipe for liver detox and the mechanism by which it works to accomplish that?

From: Male friend in his late 50s whose brother died of pancreatic cancer

How to end the obesity epidemic?

  • Fed Up,” narrated by Katie Couric, investigates the misinformation touted by the processed food industry, and how these fallacies have created (and continue to drive) the global obesity epidemic
  • One widely held belief is that all you have to do to normalize your weight is to eat less and exercise more. But just as the fitness craze exploded across the U.S., so did our waistlines. Between 1980 and 2000, memberships to fitness clubs doubled, and so did the national obesity rate
  • The conventional low-fat, high-carb recommendation created the obesity epidemic. If you struggle with excess weight, stop counting calories, eat real food, increase your dietary fat intake and reduce your net carbs

By Dr. Mercola

“Fed Up,” narrated by Katie Couric, investigates the misinformation touted by the processed food industry, and how these fallacies have created (and continue to drive) the global obesity epidemic. This includes the lies you’ve been told about calories and diet versus exercise, government subsidies that support the junk food industry, and government policies that prop up the processed food industry even though they’re harming public health.

As noted by Couric, obesity has been a topic of discussion for the last 30 years. Entire industries have grown around it. All sorts of diets and exercise programs have promised lasting results. Yet the problem has continued to balloon, seemingly out of control. In 2014, the obesity rate among American adults hit 38 percent — a 3 percent increase from 2012.1 Researchers looking at obesity rates around the world note that for the first time in history, obese people now outnumber those who are underweight.2,3,4,5

One in 5 American deaths is now associated with obesity,6 and the younger you are, the greater obesity’s influence on your mortality. Considering one-third of American children between the ages of 2 and 19 are now overweight or obese, chronic disease and mortality rates will likely climb dramatically in coming decades.

The Energy Balance Myth

While the struggles of obesity were initially featured mostly in magazines and on talk shows, today, obesity has become a genre of entertainment, with reality TV programs detailing the lives and weight loss struggles of the obese. “We get new solutions every day,” Couric says. “Everything in the grocery store is made with less fat and fewer calories, yet our kids keep getting bigger and sicker.”

Could there be a link between the ever-growing obesity problem and the governments dietary guidelines? the film asks. “That got me thinking. What if the solutions weren’t really solutions at all?”Couric says. “What if they were actually making things worse? What if our approach toward this epidemic has been dead wrong?”

One of the most widely held beliefs is that all you have to do to normalize your weight is to eat less and exercise more. This energy balance, “calories in, calories out” theory, originated with a simple observation involving mice, in 1953. Up until that point, exercise was strongly discouraged. Doctors warned it would cause heart attacks and lower sex drive.

In his laboratory, the late nutritionist Jean Mayer noticed that fat mice ate the same amount of food as skinny mice. The difference was their activity level. The fat mice were not nearly as active as the thin ones. The logical conclusion Mayer drew from this observation was that lack of physical activity must be the cause of weight gain. “His finding sparked a fitness revolution,” Couric notes.

Ironically, just as the fitness craze exploded across the U.S., so did our waistlines! Between 1980 and 2000, memberships to fitness clubs doubled. In that same span of time, the national obesity rate also doubled. One decade later, 2 in 3 Americans were either overweight or obese. The same parallel trend is seen in other parts of the world.

So, how is it that the more people exercise, the worse the obesity rates get? In recent years, we’ve also seen a trend of obese toddlers. Seeing how a 6-month-old child cannot exercise (or diet, for that matter), how does one explain this phenomenon? Clearly, something doesn’t add up.

Why Calorie Counting Doesn’t Work

As noted by several obesity experts in this film, calorie counting does not work. The entire premise that losing weight is a matter of expending more calories than you put in is flawed in more than one way. First of all, the average person simply cannot exercise long and hard enough to burn up the calories they eat in a given day.

To offset a single 20-ounce soda, a child would have to bike ride for an hour and 15 minutes. To burn off a single chocolate chip cookie, you’re looking at a 20-minute jog; a medium french fry would require just over an hour and 10 minutes of swimming.

There’s simply not enough time in the day to burn off the calories consumed, let alone burn more than you’re putting in. Modern research has also shown that all calories are not made equal. Some calories are burned far easier than others, and some will stubbornly lodge themselves on your frame in the form of fat. A crucial point that must be understood is that the metabolic effects of nutrients (fats, carbs and proteins) differ.

As an example, when you eat 160 calories’ worth of almonds, the fiber in the nuts slows down absorption, resulting in a slower blood sugar rise and lower insulin release. Contrast that to a glass of soda. Because it has no fiber and contains processed fructose, your liver gets a large, sudden hit of sugar, causing a dramatic rise in blood sugar and insulin, which is a very potent fat regulator.

Moreover, because fructose is metabolized entirely by your liver, nearly all of those calories are turned directly into body fat, opposed to being used up as fuel for energy. After fructose, other sugars and grains are among the most excessively consumed foods that promote weight gain and chronic disease.

Yet the food industry, and especially the soda industry, keeps telling us that “all calories count, no matter where they come from.” This simply isn’t true, and the science is quite clear on this.

Yet another part of the problem is a fundamental error in the understanding of the law of thermodynamics. Energy is actually used up in making nutrients available in your body. In addition to that, your body also self-regulates the amount of activity you engage in, based on the available energy. Zoe Harcombe’s book, “The Obesity Epidemic,” explains this beautifully.

Food Industry Lies

Obesity is rooted in inappropriate food choices, not lack of exercise. Unfortunately, the food industry has been permitted to confuse the issue by shifting the focus and discussion to exercise, completely omitting the importance of your specific food choices.

As you can clearly see in this film, every single family struggling with obesity is eating precisely what they shouldn’t — lots of cereal, for example, and low-fat or “diet” foods — thinking they’re doing the right thing. Despite following conventional advice, they just keep getting fatter and, no wonder, because conventional advice is in fact dead wrong.

Whole grains are supposed to help you lose weight. They don’t. Whole grains are just as fattening as other grains. Grains and starches are rapidly converted into glucose (sugar) in your digestive tract, and are among the foods you should eat as little of as possible if you’re struggling with excess weight. Low-fat foods are also supposed to help you lose weight.

They don’t. Low-fat foods are typically very high in sugar, and sugar is what makes you pack on excess weight, and prevents your body from burning body fat. Additionally, nearly all grains, especially whole grains, are high in lectins, which can have very serious adverse metabolic consequences by increasing inflammation and autoimmune conditions.

The ramifications of this high-sugar, low-fat trend are dire. We are now seeing heart attacks and strokes in children as young as 8. We’re seeing 30-year-olds on kidney dialysis after suffering kidney failure. According to the film, the number of cases of type 2 diabetesamong American adolescents in 1980 was zero. Indeed, type 2 diabetes was referred to as adult-onset diabetes and was historically unheard of in children and young adults. In 2010, nearly 57,640 American adolescents were diagnosed with type 2 diabetes.

Why Low-Fat ‘Diet’ Foods Make You Gain Weight

What happened in the 1980s, food-wise to precipitate this rapid increase in type 2 diabetes and obesity? As detailed in the film, the 1977 McGovern Report,7 which warned the U.S. was facing an avalanche of obesity and ill health thanks to excessive consumption of animal fats, cholesterol and sugar, was firmly rejected by food industry lobbyists. And, while the first-ever dietary goals for the U.S. were published, the recommendation to reduce consumption of specific foods were omitted.

Instead, Americans were encouraged to buy leaner meats and foods lower in saturated fats and cholesterol. This spawned a whole new industry of low-fat, “diet” foods. Alas, as fat was removed, sugar was added in. Between 1977 and 2000, Americans doubled their daily sugar intake, and sugar — not saturated fat and cholesterol — is the primary culprit causing weight gain. Eating fat does not make you fat. Eating sugar does.

According to Dr. Robert Lustig, who is featured in the film, sugar is a chronic, dose-dependent liver toxin. Today, of the 600,000 food items sold in grocery stores, 80 percent of them contain added sugar. So, far from being relegated to sweet desserts, most everything you eat is loaded with sugar if you’re eating processed foods. A jar of spaghetti sauce, for example, contains 5.5 teaspoons more sugar than a snack-sized pack of M&Ms.

Most all commercial yogurts are also notoriously high in sugar, with some containing upward of 35 grams of sugar in a single-serving — 10 grams over the daily recommended limit for good health.

Sugar also hides under several dozen different names. Some food manufacturers will hide their sugar content even more by listing several different kinds of sugar separately on the list of ingredients. Since ingredients are listed in order of its ratio to the total amount of a serving, this little trick makes it look as though there’s far less sugar in it. Were they to lump all the different sugars together, it might have had to be listed as the No. 1 ingredient.

Many also make the mistake of switching to artificially sweetened “diet” foods and drinks to avoid unnecessary calories. Alas, research has conclusively shown artificial sweeteners add to the obesity problem, and perhaps more so than regular sugar.

Food Addiction Is Real

The film also addresses the very real issue of food addiction, and sugar addiction in particular. Studies have demonstrated that sugar is eight times more addictive than cocaine. The biological mechanisms behind food addiction were clearly spelled out in a previous interview with Dr. Pamela Peeke, author of “The Hunger Fix.”

When babies are fed high-sugar foods from day one, they rapidly grow addicted to sugar. Few parents would consider doing this on purpose. They simply fail to realize that many infant formulas are absolutely loaded with sugar. They’re basically feeding their infant the equivalent of soda, several times a day.

Many also give their children fruit juice rather than water, thinking it’s a healthy drink loaded with vitamins, again failing to realize a glass of fruit juice has as much sugar as a glass of soda. And, as noted in the film, the notion that all you need is the willpower to resist simply doesn’t work when you’re addicted.

The other variable that is rarely if ever addressed in these discussions is the timing of your food. You can eat the same amount of calories but if you eat them in a time-restricted window, as one does in intermittent fasting, then you can help your body to burn fat for fuel and not suffer the metabolic consequences. I have recently increased my daily fast up to 18 to 20 hours and exercise fasting, as I believe that provides me with superior metabolic results.

I’ve found intermittent fasting to be a highly effective tool that helps your body to shift from burning sugar to burning fat as its primary fuel, and with that change, food cravings tend to simply vanish. While intermittent fasting has not been tested specifically for people meeting the criteria of food addiction, if you’re struggling with sugar cravings, I believe it would be worthwhile to give it a try.

Interestingly, I just interviewed Dr. Dale Bredesen for his new book “The End of Alzheimer’s,” coming out August 22, and he shared that the dreaded ApoE 4 allele that is highly predictive of Alzheimer’s is actually designed to give us metabolic flexibility to use fat for fuel and be able to go for long periods without food. So, if you have this gene, it means you MUST intermittently fast unless you want to lose your brain function as you age.

Sugar Industry Recommendations Are a Recipe for Heart Disease and Early Death

In 2002, the World Health Organization (WHO) published a technical report on diet and nutrition for the prevention of chronic disease, in which they specifically recommend limiting daily sugar consumption to a maximum of 10 percent of calories to prevent obesity and metabolic dysfunction. Not surprisingly, the report was strongly rejected by the sugar industry, which recommends getting 25 percent of your daily calories from sugar.

Two U.S. Senators, Larry Craig (R-Idaho) and John Breaux (D-La.), asked then Secretary of Health and Human Services, Tommy Thompson, to stop the publication of the report as it would devastate the sugar industry. Thompson complied. He flew to Geneva and told WHO that if this report was published, the U.S. would withhold $406 million of funding. The extortion had the desired effect. Moving forward, the sugar recommendation was not included in WHO dietary reports.

What happens when you follow the sugar industry’s recommendation to get 25 percent of your daily calories from sugar? A 2014 study8gave us the answer. It found that 10 percent of Americans consume 25 percent or more of their daily calories in the form of added sugars, as recommended by the sugar industry.

Those who got 21 percent or more of their daily calories from sugar were TWICE as likely to die from heart disease compared to those who got 7 percent or less of their daily calories from added sugar. The risk was nearly TRIPLED among those who consumed 25 percent or more of their calories from sugar.

How First Lady’s Organic Garden Became a Junk Food Campaign

When Barrack Obama became president, first lady Michelle Obama took a strong stance against the food industry, urging them to reformulate foods to reduce sugar and rethink their advertising toward children. The food industry quickly took control of the situation by offering to partner with her, thereby steering her entire wellness program away from concrete change toward a focus on physical exercise and teaching kids about the phony theory known as energy balance.

Her “Let’s Move” campaign was a failure, in terms of making a dent in childhood obesity and related disease. In fact, research shows childhood obesity continued to worsen after the launch of this nationwide program in 2010,9 with severe obesity rising the most. This was entirely predictable, since the campaign didn’t focus on the source of the problem (toxic, high-sugar, processed foods) and recommended solutions that don’t work (just exercise more).

As noted in the film, the food industry has become expert at switching the conversation from talk about real food and cooking, to talk about reengineered processed foods that are lower in calories, and the need for more exercise — both of which obscure the real solution and perpetuate the problem.

Even the name of the campaign, “Let’s Move,” was co-opted and twisted to serve the processed food industry. Originally, the first lady said the name represented a call to action — we need to get moving on this issue of children’s diets — but by the end, it became all about physical activity, and the issue of getting back to real food was lost altogether.

How to Reverse the Obesity Epidemic

The conventional low-fat, high-carb recommendation has without a doubt contributed to the obesity epidemic. If you or your child is struggling with excess weight, some key facts you need to realize are:

  1. Calorie counting does not work because the source of the calories is far more important than the amount, as they are not all metabolized equally. Calories from carbohydrates (think sugars and grains) raise your insulin level and turn to body fat, whereas dietary fats and protein have very little impact on your insulin, and dietary fats are a far more efficient fuel for your body than sugar
  2. You cannot exercise your way out of a poor diet
  3. A poor diet is one that is high in processed foods, added sugars (especially processed fructose), harmful fats (vegetable oils and trans fats, not saturated fats or cholesterol found in whole foods) and artificial ingredients

I am firmly convinced we can turn the obesity epidemic around, but it requires a new base of knowledge. First, we need to return to a diet of real, minimally processed foods. Second, we need to educate people about the importance of eating healthy fats and avoid consistently eating large amounts of net carbs (carbohydrates minus the fiber). Once we are burning fat for fuel we need to cycle healthy carbs back in to feed our gut microbes.

As a general rule, if the fat is found in a whole food, it’s going to be good for you. This includes the fat found in meat, eggs, raw dairy, avocados, nuts, coconuts and more. It’s the fats found in processed foods you need to be leery of, along with vegetable oils for cooking, margarines and vegetable oil spreads.

Last but not least, it would be wise to limit your consumption of protein to just what your body needs, as excess protein also has health implications. Not so much in terms of obesity per se, but certainly in terms of heart disease and cancer. Most people eat far more protein than their body requires, and most of it is low-quality CAFO beef, the nutritional composition of which is compromised by the unnatural way these animals are raised and fed.

In my view, the single most important driver of obesity is consuming over 50 grams of net carbs a day and excessive protein. Once you get net carbs below 50 grams, moderate your protein intake to 0.5 gram per pound of lean body weight, along with higher amounts of high quality fat, your body will start to regain its ability to burn fat as its primary fuel. Once you become an efficient fat burner, it will become virtually impossible to be overweight.

Regaining Your Health, One Meal at a Time

Many end up throwing their hands up in disgust when trying to clean up their diet, complaining that once they start to read labels, they realize there’s “nothing safe to eat.” If this sounds like you, you’re probably still looking at processed foods, trying to figure out which ones are “good” for you, and that’s the problem. If you’re serious about losing weight, you really need to avoid all processed foods and cook from scratch using whole ingredients.

The list of ingredients to avoid is just about endless, starting with all sorts of added sugars, and keeping track of it can be really discouraging. The answer is to create a list of healthy options instead, which is far shorter and easier to remember. The following short list of super-simple, easy-to-remember guidelines will not only improve your nutrition, it will also help you avoid countless chemical exposures that can affect your weight:

Eat REAL FOOD. Buy whole, ideally organic, foods and cook from scratch. First of all, this will automatically reduce your added sugar consumption, which is the root cause of insulin resistance and weight gain.

If you buy organic produce, you’ll also cut your exposure to pesticides and genetically engineered ingredients, and in ditching processed foods, you’ll automatically avoid artificial sweeteners and harmful processed fats. For more detailed dietary advice, please see my free Optimized Nutrition Plan and/or my new book, “Fat for Fuel

Opt for AGA certified grass fed meats to avoid genetically engineered ingredients, pesticides, hormones, antibiotics and other growth promoting drugs

Opt for glass packaging and storage containers to avoid endocrine disrupting chemicals

Reduce net carbs to under 50 grams a day and restrict protein to 0.5 gram/pound of lean body mass. The remaining calories come from high-quality fat sources like avocados, butter, coconut oil, macadamia and pecans

Once you’ve cleaned up your diet, if you’re still struggling you may want to seriously reconsider the timing of your meals. Intermittently fasting can be very effective for helping your body shift from sugar- to fat-burning mode. Also consider increasing your daily physical activity.

Ideally, aim for 7,000 to 10,000 steps a day or even double that if you have the time. Later you can add on a more regimented workout routine, which will really help maximize all the other healthy lifestyle changes you’ve implemented. But for general health and longevity, staying active throughout each day and avoiding sitting takes precedence.

PI3Kγ activity in leukocytes promotes adipose tissue inflammation and early-onset insulin resistance during obesity

PI3Kγ activity in leukocytes promotes adipose tissue inflammation and early-onset insulin resistance during obesity

+ See all authors and affiliations

Sci. Signal.  18 Jul 2017:
Vol. 10, Issue 488, eaaf2969
DOI: 10.1126/scisignal.aaf2969

You are currently viewing the abstract.


 Dual modulator of macrophages

The kinase PI3Kγ is thought to inhibit classical macrophage activation, an effect that enables tumor progression. However, Breasson et al. found that PI3Kγ promoted the activation of macrophages in two different mouse models of obesity.
Analysis of mice with whole-body or tissue-specific deficiencies in PI3Kγ revealed that PI3Kγ in a nonhematopoietic cell type regulated adiposity but that PI3Kγ in leukocytes was required for the recruitment of neutrophils to adipose tissue, which was associated with macrophage activation and inflammation.
Thus, PI3Kγ can either inhibit or stimulate macrophages depending on the pathophysiological context.

Abstract

The phosphoinositide 3-kinase γ (PI3Kγ) plays a major role in leukocyte recruitment during acute inflammation and has been proposed to inhibit classical macrophage activation by driving immunosuppressive gene expression. PI3Kγ plays an important role in diet-induced obesity and insulin resistance.

In seeking to determine the underlying molecular mechanisms, we showed that PI3Kγ action in high-fat diet–induced inflammation and insulin resistance depended largely on its role in the control of adiposity, which was due to PI3Kγ activity in a nonhematopoietic cell type.

However, PI3Kγ activity in leukocytes was required for efficient neutrophil recruitment to adipose tissue. Neutrophil recruitment was correlated with proinflammatory gene expression in macrophages in adipose tissue, which triggered insulin resistance early during the development of obesity.

Our data challenge the concept that PI3Kγ is a general suppressor of classical macrophage activation and indicate that PI3Kγ controls macrophage gene expression by non–cell-autonomous mechanisms, the outcome of which is context-dependent.


Connie’s comments: To prevent adipose tissue inflammation, eat whole foods, avoid tobacco, too much caffeine, exercise, get sufficient sleep and detox (combo of fasting, juicing and other healing ways).