If you're looking for a more natural approach to losing weight and getting into shape, here are a few pointers, and a few things to avoid.
1.)
Whole-wheat bread. If you look at the ingredients on a loaf of bread, and you see the word "enriched", put it down. Eating bread that is made of 100% whole-wheat or stone-ground whole wheat is so much better for us because the grain has been "untouched", in a sense. When a grain is "enriched", it means they strip out the good stuff. If you need a recipe for 100% whole-wheat bread to make yourself, here you go:
100% Whole Wheat Bread2 1/2 cups hot water
4 cups whole-wheat flour
1/4 cup oil
1/4 cup honey
1 T vinegar
2 T yeast (equal to 1 packet)
In bowl, pour water. Add flour, oil, honey, vinegar, and yeast. Mix well. Stop and add 1 cup flour at a time until dough pulls away from bowl. Knead 8-10 minutes.
2.)
Diet SodaStudy links diet soda to health issues
By: Nate Jacobs
Published: Tuesday, February 19, 2008 Drinking diet sodas that contain artificial sweeteners such as Splenda or NutraSweet may actually cause weight gain, according to a recent study.
The study, which was published last month by researchers at the University of Minnesota, found that people who drank at least one can of diet soda a day were 34 percent more likely to develop metabolic syndrome than people who didn’t drink any soda at all.
Metabolic syndrome is a condition defined by an increase in waist circumference, blood pressure and levels of sugar, cholesterol and fats in the blood.
In comparison, people who drank one can of regular soda a day were only 10 percent more likely to develop metabolic syndrome.
The study tracked the health and dietary habits of over 9,000 middle-aged Americans for nine years, and excluded anyone who already had metabolic syndrome.
“It is interesting that drinking diet soda had a higher risk of developing metabolic syndrome than the regular stuff,” said Lyn Steffen, an associate professor of immunology at the University of Minnesota who conducted the study.
The study does not necessarily show that diet soda is in some way causing the development of metabolic syndrome, though.
“Right now we’re just looking at observational data. ... We can’t say that diet soda is causing anything,” Steffen said.
One explanation for the increased incidence of metabolic syndrome in people who drink diet soda is they might be compensating for other unhealthy eating habits.
“In my experience someone that is drinking diet soda is eating other unhealthy things and is overcompensating with higher calorie foods,” said Alona Zerlin, a dietician at the UCLA Center for Human Nutrition.
Another possible explanation for the study’s findings is the diet beverages are actually making people hungrier. When people drink diet soda their bodies are expecting calories, and when the calories don’t appear they are likely to eat other things, said Zhaoping Li, an associate professor of clinical medicine at UCLA.
“With artificial sweeteners we are tasting the sweet flavor but are not receiving the calories that are supposed to come along with it. ... Pretty soon you’ll end up with chips or other foods to compensate,” Li said.
Another recent study, which was conducted by researchers at Purdue University and published last week, seems to support this theory.
In their study, they found rats that were fed yogurt with an artificial sweetener called saccharin actually gained more weight than rats that were fed naturally sweetened yogurt. The study also found the reason the rats eating the artificially sweetened yogurt were gaining weight was because they were eating more.
Kristine Westly, a fifth-year business student, describes herself as an avid diet soda drinker and admits to having about two or three cans of diet soda everyday.
She almost always drinks her diet soda with a meal, she said.
“I don’t like drinking it alone; it tastes like something, but you’re not getting any nutrition from it. You end up feeling like you should have eaten something but you didn’t.”
The Calorie Control Council rejected the implications of the Purdue study’s findings, according to a recent press release by the non-profit organization, which represents over 60 manufacturers in the low-calorie and low-fat beverage industry.
The organization’s press release stated low-calorie beverages can be a useful tool in controlling weight gain and cited a recent review of scientific studies on the subject that had similar conclusions.
Westly said she thinks that though she should probably drink water or other beverages instead of soda, having a calorie-free option for people who love soda is nice.
Yet whether or not drinking diet soda is actually a healthier choice than regular soda remains somewhat of an open-ended question for researchers.
“There isn’t enough research to really say what’s going on with diet soda,” Zerlin said. “But if you’re drinking diet soda consistently everyday, there might be some implications of that.”
My doctor, who used to be into the homeopathic side of things, told me he'd rather see me drink regular soda than diet soda. He explained that drinking diet soda can actually cause you to become diabetic, and you will almost always gain weight. This really hit home with me, even though I don't drink soda anymore. When I was in college, I went on a Diet Sunkist kick, and I blew up to 190 pounds. While regular soda doesn't have anything really GOOD in it, I think I could agree with Doc on his views of diet soda.
3.) Apple Cider Vinegar
by: Cathy Wong
Not only does it wash your windows and make for a tasty salad dressing, but this little gem does the following:
- Diabetes
Perhaps the most intriguing aspect of apple cider vinegar’s possible health benefits is its effect on blood glucose levels. Several small studies suggest that vinegar (both apple cider vinegar and other types) may help to lower glucose levels.
For example, a preliminary study by researchers at Arizona State University, published in the journal Diabetes Care, examined people with type 2 diabetes. Study participants took either two tablespoons of apple cider vinegar or water with one ounce of cheese at bedtime for two days. The researchers found taking two tablespoons of apple cider vinegar at bedtime had a favorable impact on blood glucose levels the next morning. Prior to the study, the average fasting blood glucose level was 137 mg/dL. It decreased by 2% with the cheese and by 4% with the vinegar, a statistically significant difference. In people with a fasting glucose level above 130 mg/dL prior to the study, the vinegar reduced glucose levels by as much as 6%. The study was very small and the duration was short, so more research is needed.
Dandruff--A home remedy for dandruff is to mix 1/4 cup apple cider vinegar with 1/4 cup water. The vinegar solution is thought to restore the restore the pH balance of the scalp and discourage the overgrowth of malassezia furfur, the yeast-like fungus thought to trigger dandruff. The vinegar mixture is usually poured into a spray bottle and spritzed on the hair and scalp, avoiding the eye and ear area. A towel is then wrapped around the head and left on 15 minutes to an hour. After that, the vinegar can be washed from the hair. Alternative practitioners often recommend it once to twice a week for dandruff.
High Cholesterol--A 2006 study found that rats fed acetic acid (the main ingredient in vinegar) had significantly lower total cholesterol and triglyceride levels. Large, human trials are needed to see if the same results occur in humans.
Acid Reflux--Apple cider vinegar in water is a popular home remedy for acid reflux. It's based on a theory by some alternative medicine practitioners that heartburn and reflux are actually symptoms of insufficient stomach acid caused by aging, poor diet or overusing antacids or other medications. Alternative practitioners usually rely on laboratories that conduct alternative tests to assess stomach acidity prior to any treatment. Critics say that insufficient stomach acid, or hypochlorhydria, isn’t a common condition and that it isn’t a known cause of acid reflux or heartburn. Apple cider vinegar isn’t recommended as a home remedy for acid reflux or heartburn, because it may damage the delicate lining of the digestive tract and it could possibly worsen the problem. If you have acid reflux or heartburn, see a qualified health practitioner for a proper diagnosis and treatment.
Acne--Apple cider vinegar is a home remedy for acne. A typical application is one part apple cider vinegar to three parts water and the solution is dabbed onto the pimple. Although some people swear by it, caution should be used because there have been case reports of skin damage and burns from using full-strength vinegar on the face.
Blood Pressure--Preliminary studies suggest that the acetic acid in vinegar may help to lower blood pressure. How it might work is unclear, although studies suggest that it may increase levels of nitric oxide, a compound in the body that relaxes blood vessels, or it might inhibit an enzyme called angiotensin-converting enzyme from producing angiotensin II, a hormone that causes blood vessels to constrict or narrow. Other studies have found that vinegar can lower the post-meal rise in glucose. The acetic acid in vinegar is thought to slow starch digestion and reduce the glycemic index of starchy foods. For example, a small study compared the effect of vinegar with white bread on blood glucose and insulin levels. Researchers found that those who took vinegar with white bread had lower post-meal blood glucose and insulin levels and it also appeared to increase satiety ratings.
- Weight Loss
Apple cider vinegar has become popular as a “fat-burner” and as a natural appetite suppressant. In fact, there’s even an apple cider vinegar diet, which involves taking one to three teaspoons of apple cider vinegar or apple cider vinegar pills before each meal.
The earliest proponent of apple cider vinegar for weight loss was Jarvis, who wrote that people who consumed apple cider vinegar regularly would burn fat instead of store it. Although some say that the pectin, enzymes, vitamins, or potassium may help with weight loss, there is no reliable research showing that either apple cider vinegar or the combination of apple cider vinegar, kelp, vitamin B6 and lecithin can influence metabolic rate or the help us “burn fat” faster than we normally would.
One small study in 2005 found that those who ate a piece of bread with a small amount of white vinegar felt more full and satisfied than those who ate the bread alone. It’s possible that vinegar may affect satiety by lowering the glycemic index of carbohydrates eaten at a meal. More research is needed.
- Alkaline Acid Balance
Some alternative practitioners suggest apple cider vinegar as part of a diet to restore alkaline acid balance. The theory behind the alkaline diet is our blood is slightly alkaline, with a normal pH level of between 7.35 and 7.45. Our diet should reflect this pH level and be slightly alkaline. All foods we eat, after being digested and metabolized, release either an acid or alkaline base (bicarbonate) into blood. The foods that people tend to overeat –- grains, meat, dairy products -- all produce acid.
Proponents of the alkaline-acid theory believe that a diet high in acid-producing foods leads to lack of energy, excessive mucous production, infections, anxiety, irritability, headache, sore throat, nasal and sinus congestion, allergic reactions and makes people prone to conditions such as arthritis and gout. Despite being an acidic solution, some proponents of apple cider vinegar believe it has an alkalinizing effect on the body, which is why one to two teaspoons of apple cider vinegar in water is recommended as a daily health tonic. Although it's a popular remedy, the effectiveness of the remedy and the theory haven't been researched.
4.)
AlfalfaIn pill form (because our bodies cannot naturally break down alfalfa if we were to eat it), this plant has been known to aid in weight loss.
After taking this for a week, I noticed that I was only eating at meal time because I didn't feel hungry at all! According to herbalist Jack Richarson, who wrote _The Little Herb Encyclopedia_, alfalfa also helps with the following:
Acidity
Allergies
Anemia (supplies Iron)
Appetite stimulant
Arthritis
Asthma
Bell's Palsy
Blood normalizer (clotting or not clotting)
Blood purifier
Bursitis
Colon Cancer prevention
Diabetes
Digestive disorders
Fatigue (mental and physical)
Gout
Hemorrhages
Lactation
Morning Sickness
Nausea
Pituitary gland (Cushing's disease)
Rheumatism
Tooth decay
Ulcers (peptic)
Normalizes weight gain/loss
My brother-in-law, who is a farmer, explains it this way: "Of course it would help you lose weight. Alfalfa is just a ton of fiber in your system. Since you feel full all the time due to the fiber, you won't eat as much." Hmmm...I think he may be onto something.
5.)
Water...water...water!Drink it. Guzzle it. Love it.
