Here is a link to a great article on the PTDC blog.
Turmeric and Weight Loss
Fat burning is critical to weight loss. The liver is the organ that is essential for fat burning. Studies have found that when the liver gets damaged, detoxification process reduces. Turmeric can help detoxify the liver and protect cell damage caused due to environmental pollutants, attack from free radicals etc.
High cholesterol causes plaque build up in arterial walls leading to coronary heart disease, atherosclerosis, weight gain etc. Research has found that turmeric extracts can lower blood cholesterol levels – especially LDL ‘bad’ cholesterol. It has lipid lowering properties. This can reduce cholesterol levels and benefit weight loss by reducing adipose tissue weight gain.
Thermogenesis is a process that takes place when fat is burned by the central nervous system in order to maintain body temperature. Curcumin in turmeric can fasten to capsaicin receptors and increase thermogenesis rates. This leads to greater fat burning and helps with weight loss.
In vitro and in vivo experiments or weight loss through angiogenesis – new blood vessel growth – and reducing fat content in fat cells have been conducted. Just like how tumors grow, adipose tissues which store fat cells require angiogenesis to provide the required nutrients and oxygen to adipocytes (fat cells), curcumin is said to have anti-angiogenic properties that could reduce fat mass and inhibit fat tissue growth therefore leading to weight loss in obese people.
The following research demonstrates the angiogenesis properties of turmeric that could stop fat tissue spread. Angiogenesis is required by the body to create fat tissue. 18 mice divided into 3 groups were fed special diets for 12 weeks. The control group was given a diet containing 4% fat, the ‘high fat’ group was given 22% fat and the last group was given the same ‘high fat’ diet combined with curcumin – around 1.5 – 1.75mg daily. At the end of the study period, the fat distribution and total weight gain were registered.
The group fed the high fat plus curcumin diet had reduced total body fat and weight gain compared to the group fed the high fat diet with no curcumin. The curcumin group also had lower triglycerides, fatty acid, blood glucose, liver fat and blood cholesterol levels. This demonstrates that turmeric may benefit weight loss programs. Research is required on the quantity of dietary turmeric that can help with weight loss.
The various health problems that can be caused due to obesity have been enumerated. Curcumin is known to help reduce inflammation, therefore helping in reducing the risk of developing arthritis and heart problems. Turmeric could regulate lipid metabolism that is the main cause of obesity and attendant health issues. Studies are underway to find evidence about the role curcumin plays in down-regulating obesity and therefore lessening the impact of associated health problems.
Turmeric also improves digestion, helps protect the liver etc. Hence obese people looking to lose weight may gain from including turmeric in their diet. However, turmeric must not be the only weight loss strategy for obese and overweight people, but part of a more comprehensive program.
Turmeric is available as powder-filled capsules, fluids or tincture. The dosage depends on the medical condition. The daily dosage of standardized curcumin powder is 400-600mg thrice daily. Studies on humans have found that 200mg curcumin a day can help lower LDL cholesterol levels. For osteoarthritis, the dosage is 500mg two times a day of Meriva, Indena – a specific turmeric extract.
Turmeric is safe to consume as a food. We have to exercise caution when combining it with medications or supplements taken to slow down blood clotting. Turmeric supplements must be stopped two weeks prior to a surgery. It must not be consumed by diabetic patients, those with gallbladder problems and pregnant and breastfeeding women. Always consult your doctor about the right dosage to consume for a specific medical condition. Taken in excess, turmeric supplements could cause nausea, diarrhea, indigestion or dizziness.
One of the most important fact to be considered is that while turmeric as a spice is very safe but the same is not true when you take supplements. It is best to but good quality turmeric powder (organic if possible) and then use it rather than going for supplements. Also in case of any confusion consult your doctor.
Read more: http://www.turmericforhealth.com/turmeric-benefits/turmeric-and-weight-loss#ixzz3QWZ8ja7X
If you crave this... What you really need is...And here are healthy foods that have it:
Chocolate Magnesium Raw nuts and seeds, legumes, fruits
Sweets Chromium Broccoli, grapes, cheese, dried beans, calves liver, chicken
Carbon Fresh fruits
Phosphorus Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
Sulfur Cranberries, horseradish, cruciferous vegetables, kale, cabbage
Tryptophan Cheese, liver, lamb, raisins, sweet potato, spinach
Bread, toast Nitrogen High protein foods: fish, meat, nuts, beans
fatty foods Calcium Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Coffee or tea Phosphorous Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
Sulfur Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
Salt Sea salt, apple cider vinegar (on salad)
Iron Meat, fish and poultry, seaweed, greens, black cherries
Alcohol Protein Meat, poultry, seafood, dairy, nuts
Avenin Granola, oatmeal
Calcium Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Glutamine Supplement glutamine powder for withdrawal, raw cabbage juice
Potassium Sun-dried black olives, potato peel broth, seaweed, bitter greens
Chewing ice Iron Meat, fish, poultry, seaweed, greens, black cherries
Burned food Carbon Fresh fruits
Soda Calcium Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Salty foods Chloride Raw goat milk, fish, unrefined sea salt
Acid foods Magnesium Raw nuts and seeds, legumes, fruits
than solids Water Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Cool drinks Manganese Walnuts, almonds, pecans, pineapple, blueberries
cravings Zinc Red meats, seafood, leafy vegetables, root vegetables
overeating Silicon Nuts, seeds; avoid refined starches
Tryptophan Cheese, liver, lamb, raisins, sweet potato, spinach
Tyrosine Vitamin C supplements or orange, green, red fruits and vegetables
appetite Vitamin B1 Nuts, seeds, beans, liver and other organ meats
Vitamin B3 Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
Manganese Walnuts, almonds, pecans, pineapple, blueberries
Chloride Raw goat milk, unrefined sea salt
Tobacco Silicon Nuts, seeds; avoid refined starches
Tyrosine Vitamin C supplements or orange, green and red fruits, vegetables
50 High Knees
40 Air Sqauts
10 Tuck Jumps
Plank 1 minute
Russian Twist 1minute
SLSU 1 Minute
The New York Times published a great article comparing the calories in meals served in restaurants. Many restaurants are able to fulfill a complete day's worth of calories in one meal!
I Love Pullups. Many people avoid or cheat this exercise because pullups are hard. The pullup is a one stop shop for upper body when your short on time. This exercise contains great potential to improve your overall fitness.
Your latissimus dorsi muscles receive the greatest benefit from pullups. These muscles run from the top and outside of each shoulder and down the back. As you contract your arms and pull yourself up in the motion of the pullup, the latissimus dorsi muscles are the ones primarily responsible for making this motion.
Rhomboids are, adjacent to the latissimus dorsi muscles. In their support of the lats, they too receive a great workout from pullups. Helping to strengthen your back is an important part of strengthening your front and core, as well. Pullups make use of many muscles and joints.
Your forearm muscles, biceps, and triceps will all have to engage in order to bend your arms at the elbow and accomplish the lifting motion that makes up the pullup. Thus, all of these various muscle groups will also benefit from pullups as well.
Vitamin A Function
Liver, Carrot, Broccoli, Sweet potato, Butter, Kale, Spinach, Pumpkin, Collard greens, Cheddar cheese, Cantaloupe melon, Eggs, Apricot, Papaya, Mango, Pea, Milk
Vitamin B1 or Thiamine Function
Berries, Green vegetables, Lean Meat, Legumes, Nuts, Pork, Wheat germ, Whole grain cereals
Vitamin B2 or Riboflavin Function
Dark green vegetables, Eggs, Fish, Grains, Lean meat, Legumes, Milk
Vitamin B3 or NiacinFunction
Fish, Lean Meat, Peanuts, Poultry, Whole grains
Vitamin B5 Function
Beef, Eggs, Legumes, Mushrooms, Vegetables, Whole grains
Vitamin B6 Function
Avocados, Bananas, Fish, Green beans, Poultry, Spinach, Whole grains
Vitamin B7 Function
Cheese, Egg yolk, Green vegetables, Liver, Sunflower seeds, Sweet potatoes
Vitamin B9 or Folic Acid Function
Citrus juice, Fortified grains and products, Legumes, Green leafy vegetables (spinach, kale, etc.), Nuts
Vitamin B12 or Cobalamin Function
Eggs, Fish, Fortified breakfast cereal, Liver, Meat, Milk
Vitamin C Function
Black current, Guava, Melon, Broccoli, Brussels sprouts, oranges, lemons, berries, melons, Grapefriut
Vitamin D Function
Tuna, mackerel, salmon and sardines, cod liver oil, fortified milk and juice, beef liver, egg yolk
Vitamin E Function
Avocado, peach, papaya, kiwi, pumpkin, Swiss chard, almonds, hazelnuts, pine nuts, olive oil, sunflower oil, turkey baken, eggs, sardines, herrings
Vitamin K Function
Broccoli, Brussels sprouts, Cabbage, Cauliflower, Celery, Parsley, Swiss chard, Spinach, Kale, fruits like Avocado, kiwi, etc.
Foods and Vitamins that improve your brain function.
Nuts/Seeds- Rich in beneficial fats, vitamins B, E, and magnesium which are essential to
Eggs- Selenium is in organic eggs which is proven to improve your mood. Eggs also have choline
a nutrient to help boost memory, and fire electrical signals.
Avocados - Help create a healthy blood flow which is a requirement for a healthy brain
Wheat- Has zinc which helps with the thinking process, and facilitates protection from aging, and
forgetfulness. Whole grains are some of the best brain foods.
Spinach- Is high in Iron which carries oxygen to the brain cells, and aids in the formation of
neurotransmitters which effect attention and learning
Kale- Rich in vitamin B6, which helps convert tryptophan into niacin and seratonin.
Broccoli- Also high in B6, and is a great source of Vitamin K which enhances cognitive function, and
improves brain power.
Wild Salmon- Rich in omega-3 fatty acids which lower blood pressure, reduce blood clots,
increase immune function and decreases triglycerides. Studies suggest this substance may
protect against depression.
Amino acids- are converted into neurotransmitters which help repair brain damage.
Omega 3's- help to reverse dopamine, and serotonin loss
Milk thistle- greatly improves liver function
Lindsay Nagle is a Lake Tahoe-based USA Weightlifting Sports Performance Coach, NASM Certified Personal Trainer, CrossFit Level 1 trainer, Eat To Perform Coach, Qualified TRX Level 1 Trainer, and founder of Fitness Journey Personal Training.