Anti- inflammatory Diet & Foods: Health Benefits. Unlike the typical diet, it doesn't have a catchy name. Nor does it promise you'll drop a size by Saturday. It's not even really a diet, per se, but actually an eating plan for life. It's the so- called anti- inflammatory diet - - or rather, anti- inflammatory diets. A half- dozen or more diet books are based on the anti- inflammatory idea - - and numerous web sites promote . Each has its own spin. Barry Sears, MD, of The Zone diet fame and Andrew Weil, MD, the Harvard- trained natural and preventive medicine physician, say the anti- inflammatory diet is ideal for overall good health. Proponents of the diet say it can reduce heart disease risk, keep existing cardiac problems in check, reduce bloodtriglycerides and blood pressure, and soothe tender and stiff arthritic joints. But experts concede that anti- inflammation eating is more effective for some health problems than others - - and that the scientific evidence for the disease- reduction benefits of these eating plans is still being gathered. Web. MD rounded up the top experts on anti- inflammatory diets to get some details. Why Anti- Inflammatory Diets? While each plan has its own twist, all are based on the general concept that constant or out- of- control inflammation in the body leads to ill health, and that eating to avoid constant inflammation promotes better health and can ward off disease, says Russell Greenfield, MD, a clinical assistant professor of medicine at the University of North Carolina at Chapel Hill and a private- practice physician who studied under Weil. But even the illnesses without an . When that balance is out of whack, inflammation can set in, Sears explains. Phytochemicals - - natural chemicals found in the plant foods suggested on the diets - - are also believed to help reduce inflammation. Continued. Anti- Inflammatory Diets: What Do You Eat? An exact description of the anti- inflammatory diet varies, depending on whom you ask. The anti- inflammatory diet is . He co- authored The Complete Idiot's Guide to The Anti- Inflammation Diet, which includes recipes for anti- inflammatory eating and information on vitamins. An anti- inflammatory diet is the Zone diet with fish oil, says Sears, who wrote The Anti- Inflammation Zone and whose popular Zone diet recommends low- fat protein, carbs, and heart- healthy monounsaturated fats. Specifics vary from diet to diet, but in general anti- inflammatory diets suggest: Eat plenty of fruits and vegetables. Minimize saturated and trans fats. Eat a good source of omega- 3 fatty acids, such as fish or fish oilsupplements and walnuts. Watch your intake of refined carbohydrates such as pasta and white rice. Is There a Stress Management Diet? Stress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness. What is the 3 day diet plan? Get a detailed overview of the 3 day diet plan that features a summary, tips, a menu of predetermined foods, FAQs, and more. Public trust in Whole Foods shattered after exposure of artificial ingredients and unlabeled GMOs 8/19/2016 - The public's trust in Whole Foods took a serious dive.
Eat plenty of whole grains such as brown rice and bulgur wheat. Eat lean protein sources such as chicken; cut back on red meat and full- fat dairy foods. Avoid refined foods and processed foods. Spice it up. Ginger, curry, and other spices can have an anti- inflammatory effect. As one example of a day's worth of anti- inflammatory eating, Cannon suggests a breakfast of toasted steel- cut oatmeal with berries, yogurt, or other topping and coffee or green tea. Lunch could be tuna salad on 7- grain bread and a smoothie with seasonal fruits. For a snack, try an ounce of dark chocolate and about four walnuts. Dinner could be spaghetti with turkey meat sauce, spinach salad with oranges and walnuts, and apple cranberry pie made without butter. The diets don't promise weight loss, but weight reduction does often occur. And that makes sense, given the makeup of the diet, says Greenfield. He recalls talking to patients with arthritis who have vacationed in India, for instance, eating dishes with plenty of curry, and telling him their joints didn't hurt as much while they were there. Curry, he says, as well as ginger, is a natural anti- inflammatory. Not surprisingly, the anti- inflammatory diet takes longer to work than, say, an anti- inflammatory medicine. For the anti- inflammatory diet, more patience is needed. You need to pay attention to your overall pattern. American Family Physician, July 1, 2. Yokoyama, M. Lancet, March 3. American Heart Association: . Prostaglandins, Leukotrienes and Essential Fatty Acids. June 2. 00. 3; vol 6. Kiecolt- Glaser, J. Psychosomatic Medicine, April, 2. Day Diet Plan, Shopping List . It has been around since the mid 1. Often, the 3 day diet plan is mistakenly referred to as the Cleveland Clinic Diet. Day Diet Plan At a Glance. Site Link. None. Category. Super Fast Diet. Length of Diet. Days. Claimed Weight Loss. Up to 1. 0 Pounds in 3 days. Product Type. Free Information. Price. Free. Pros. No extra supplements. Cons. 1. Not recommended as a long- term weight loss solution. Special Promotions. None. Visit/Purchase. N/A3 Day Diet Plan Summary. The 3- day diet plan is very specific and cannot be deviated from. The foods are balanced and include proteins, fruits, vegetables, and grains. The calorie consumption is low. This particular diet should not be followed for longer than the three day period. Participants are not required to exercise. The 3 day diet is a low calorie diet, and you can expect weight loss due to the sudden drop in calories. The problem is only that the calories on the 3 day diet are below 1. Your body thinks that it hit an emergency situation, and adjusts (to ensure your survival) by reducing the amount of calories it burns. The 3 day diet plan can be cycled as long as you incorporate an adjustment phase, which is 4- 5 days of “regular” eating. In other words, you can repeat the 3 day diet plan continuously so long as you eat normally for 4 to 5 days after each 3- day cycle. Many people are successful in losing weight on the 3 day diet plan. What is critical (if you want to keep the pounds off), is to slowly come back to normal eating after the 3 days, otherwise you will be at high risk of gaining it back quickly and then some! In a nutshell, if you want to lose up to 1. If you want to keep the lost weight off, you need to carefully plan the return to your normal eating pattern. Should I Exercise on the 3- Day Diet? With such low calorie intake (below 1. However, if you have the energy, and/or want to exercise, exercise will not only help you to lose weight faster, but it may also reduce your appetite, making it easier to be on this diet. Based on a study (links below) by Dr. Stensel of the Loughborough University in the United Kingdom, aerobic exercises (walking, running) are better at suppressing appetite than non- aerobic (muscle) exercises. You could incorporate a simple walking exercise on a daily basis. If the weather in your area permits, you can also take a nice walk every day. The exercise may reduce your appetite and make this diet easier. Now, once you are off the 3 day diet, exercise will become critical. If after a period of significant calorie reduction, you all of a sudden eat “normal” again, and maybe even eat MORE to fulfill your cravings, you will need to increase your exercise level to ensure that you can keep all or most of the weight loss. References: Exercise suppresses appetite by affecting appetite hormones, American Physiological Society, 2. Exercise Suppresses Appetite By Affecting Appetite Hormones, Science Daily How to Decrease Your Appetite While on the 3 Day Diet. Feeling hungry or having an appetite is not just a physical phenomenon, it is also psychological. We eat because we are stressed, bored, or because it is “time” to eat. Here are a few tips to decrease your appetite naturally. This can be especially helpful during the 3 day diet as you only eat a limited amount of food, but these are also good weight loss tips outside the 3 day diet. Drink water. Hunger and thirst are not that easy to distinguish. Low level thirst often feels like hunger. Drinking enough water throughout the day and before meals helps to ensure that what you are feeling is truly hunger, so that you don’t waste calories by eating, when water would have quenched your hunger! Drinking water should help to manage your hunger feelings while on the 3 day diet. There also has been research showing that water consumption increases the rate at which people burn calories. According to Mayo Clinic, you should be drinking at least eight 8- ounce glasses of fluid a day. On a side note, there also has been research showing that drinking lime/lemon water is particularly helpful to lose weight. So if don’t mind the taste, lemon water may be the best water to drink. Get enough sleep. If you don’t get enough sleep, you will tend to eat more, need more food to be not hungry and have a greater appetite, because your body hormones go into a direction that encourages weight gain. This short video (1 min) explains the importance of sleep for weight loss. But there is more to sleep, according to Psychology Today. According to Psychology Today, you burn more calories sleeping than just lying down in bed during particular phases of your sleep. The most calorie intense part of your sleep is the REM phase when your body burns a lot of calories. Unfortunately a big part of your REM occurs between the 6th hour and 8th hour of your sleep. So, if you miss those 2 hours, you will burn a lot less calories during your sleep. Combining the 3 day diet with sleep for at least 8 hours a day ensures that you get the most weight loss, and that during the day your hormones don’t make you hungry. Read more about how sleep affects weight loss. Add more fiber to your diet. Psyllium Husk is a natural product and is an effective fiber supplement. When combined with water, it swells up to 1. There has been some research that if Psyllium is taken before meals (recommended is 3. In addition to reducing appetite, Pysllium is also a good colon cleanser, providing detoxification and bowel regularity. Drinking it can be a little complicated initially, and you can choke on it if not done correctly. This short video (2 min) explains how to drink it safely. Eat Slowly. Most of us have developed an unhealthy eating habit of chewing and eating minimally and fast. Take time to savor every bite, chew extensively and take breaks while eating. Drink a lot of water with your meals. The reason for eating slowly is that it takes about 2. On the 3 day diet you won’t be eating enough to be really full, but if you take your time and eat extra slow, it will reduce your feelings of hunger and increase your feelings of satiety. Day Diet Menu at a Glance. Day 1 – Total 1. 02. Calories Breakfast. Lunch. Dinner. Since the caloric intake is low for each day, even if you are not hungry, you should avoid under- eating. Following are photos of the 3 day diet plan ingredients: Day 1. Day 1 Breakfast: Black tea or coffee (with Sweet & Low or Equal). Day 2 Dinner: 2 beef franks, cabbage or broccoli (1 cup), carrots (. This effectively means you can drink more black tea or coffee if you like. Day Diet i. Phone App. There is a 3 Day Diet App for your i. Phone or i. Pad to make it easier for you to follow the 3 Day Diet for $2. It allows you to track what you eat by day, gives you a shopping list, and tracks your weight. If you are planning to repeat the 3- day diet from time to time, it may be a good investment. Day Diet Menu Substitutes. According to the diet guidelines, this diet should be followed to the last detail, however the following items can be exchanged if necessary. Just make sure you eat nutritious and balanced foods for the 4 days when you are not on the diet. What about those 4 days when I am not dieting? The biggest obstacle to maintaining the weight loss from the 3 day diet are the days following the 3 day diet. Many people over- eat on the subsequent days, and gain everything back. The trick is to eat normally on those 4 days, but in moderation. Make sure to check how many calories you need per day to maintain your weight and stay within those calories. How Does the 3 Day Diet Plan Work? The supposed secret behind this diet is the boosted fat burning and a unique metabolic reaction that is created by the combination of foods this plan suggests. Supposedly, this is how the 3 day diet plan food combinations help burn fat, cleanse the body, increase energy and lower cholesterol. However, in reality, the fact that the 3 day diet plan is very low in calories is probably the main reason that weight loss is achieved. As the name of this diet suggests, the 3 day diet plan has to be followed for 3 days, but can be resumed an indefinite number of times after taking a 4 to 5 days break of “normal eating”. The reason this diet recommends to resume the usual eating style is to prevent the metabolism from slowing down and reverting to starvation mode, which can lead to fat getting stored in the body and promoting weight gain. Caution. This diet is really hard, since basically you will be half starving yourself for 3 days. If you feel sick or dizzy, immediately stop the diet and take in more calories (in moderation). If you succeed with the diet, there is a very high risk of rebound weight gain for most people. Physically and mentally you will probably be craving LOTS of food. Mostly likely, unhealthy food. On the first day after you finish the diet (which is the 4th day), satisfy your craving for food by eating a good volume of vegetables and meat, with limited carbs. Do NOT go out and have a large burger with fries, etc. If you have cravings for high- volume food, choose meat and vegetables, not carbs. When you go on such a restrictive diet, there is a risk of psychological longing for unhealthy foods. You may “dream” about all the pizzas, burgers, cakes, and cookies you will eat once the diet is over. This psychological longing often results in your consuming those fattening foods in higher volumes after the diet than before you went on the diet. Especially after the diet, be diligent about keeping the portions of those fattening foods small. If you can’t stop eating them, eat them in small portions spread out over the week. After The 3 Day Diet. You should have a plan in place for maintaining your weight after the 3 day diet. If you go back to your old ways, you may gain the weight back. For some people, the 3 day diet may be a “kick- start” diet after which they plan to go on a more sustainable long- term diet. Nutrients Scientifically Proven to Make You Feel Awesome. Want some pep in your step? Perhaps a dash of good cheer? Look no further than the grocery store’s shelves. Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety Association of Western and traditional diets with depression and anxiety in women. Jacka, F. N., Pasco, J. A., Mykletun, A., et all. American Journal of Psychiatry, 2. Mar; 1. 67(3): 3. The association between habitual diet quality and the common mental disorders in community- dwelling adults: the Hordaland Health study. Jacka, F. N., Mykletun, A., Berk, M., et all Department of Clinical and Biomedical Sciences, The University of Melbourne, Barwon Health, Australia. It all comes down to the brain. A healthy cognitive system is essential to regulating mood, and certain nutrients have a profound impact on maintaining normal brain function Essential fatty acids and the brain. Department of Physiology, University of Pretoria, South Africa. Canadian Journal of Psychiatry 2. Apr; 4. 8(3): 1. 95- 2. To date, researchers have studied the association between foods and the brain and identified nine nutrients that can combat depression and boost our mood: calcium, chromium, folate, iron, magnesium, omega- 3 fatty acids, vitamin B6, vitamin B1. D, and zinc Understanding Nutrition, depression and mental illness. Sathyanarayana Rao, T. S., Asha, M. R., Ramesh, et all. Department of Psychiatry, JSS Medical College, Mysore, India. Indiana Journal of Psychiatry 2. April/Jun; 5. 0(2. Complementary and Alternative Medicine (CAM) Therapies to Promote Healthy Moods. Kemper, K., Shannon, S. Pediatric Clinics of North America, 2. December; 5. 4(6): 9. Try one of these foods for a mid- day pick- me- up, to promote long- term happiness, or to ward off the nagging worry that you forgot to lock the front door (You did remember, right?). A bit about the units used below: Mg (milligram) is the typical unit of measurement for nutrients and 1,0. Mcg is the abbreviation of microgram and 1,0. Calcium. The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes. Low levels of calcium may play a role in PMS- related depression in particular Micronutrients and the premenstrual syndrome: the case for calcium. Metabolic Bone Center, St. Luke's- Roosevelt Hospital Center, Columbia University, New York, New York. Journal of the American College of Nutrition, 2. Apr; 1. 9 (2): 2. Calcium deficiency affects more women than men, so women should take special care to meet the daily requirements Micronutrients and the premenstrual syndrome: the case for calcium. Metabolic Bone Center, St. Luke’s –Roosevelt Hospital Center, Columbia University, New York. Journal of the American College of Nutrition, 2. Apr; 1. 9(2): 2. 20–2. How eating it helps: Found in a variety of sources (non- dairy included), calcium is often paired with vitamin D to help regulate mood fluctuations attributed to PMS Micronutrients and the premenstrual syndrome: the case for calcium. Metabolic Bone Center, St. Luke's- Roosevelt Hospital Center, Columbia University, New York, New York. Journal of the American College of Nutrition, 2. Apr; 1. 9 (2): 2. Since estrogen plays a large role in calcium production, calcium consumption may improve PMS- related depression Calcium and vitamin D intake and risk of incident premenstrual syndrome. Bertone- Johnson, E. R., Hankinson, S. E., Bendich, A., et all. Archives of Internal Medicine. Jun 1. 3; 1. 65(1. RDA: 1,0. 00 mg per day for adults. Food Sources of Calcium: 2. Chromium. A trace mineral found in small amounts in the body, chromium helps the body metabolize food Chromium as an essential nutrient for humans. Beltsville Human Nutrition Center, U. S. Department of Agriculture, Beltsville, Maryland. Regulatory Toxicology Pharmacology: RTP. Aug; 2. 6(1 Pt 2): S3. A lack of chromium hurts the body’s ability to regulate insulin (the hormone that regulates sugar) and may lead to diabetes- related complications like vision loss and high blood pressure Diabetes Chromium in the prevention and control of diabetes. Nutrient Requirements and Functions Laboratory, Beltsville Human Nutrition Research, U. S. Department of Agriculture, Maryland. Metabolism, 2. 00. Feb; 2. 6(1): 2. 2- 7. How eating it helps: Chromium plays an important role in increasing the brains’ level of serotonin, norepinephrine, and melatonin, which help the brain regulate emotion and mood. Effectiveness of chromium in atypical depression: a placebo- controlled trial. Docherty, J. P., Sack, D. A., Roffman, M. Department of Psychiatry and Behavioral Sciences, Duke University Medical Center, North Carolina. Biological Psychiatry, 2. Feb 1; 5. 3(3): 2. Because chromium works directly with the brain’s mood regulators, it’s been found to be an effective treatment of depression Effectiveness of chromium in atypical depression: a placebo- controlled trial. Docherty, J. P., Sack, D. A., Roffman, M. Department of Psychiatry and Behavioral Sciences, Duke University Medical Center, North Carolina. Biological Psychiatry, 2. Feb 1; 5. 3(3): 2. RDA: 2. 5 mcg per day for women; 3. Food Sources of Chromium: Broccoli (1/2 cup): 1. Grape juice (1 cup): 8 mcg. Whole- wheat English muffin (1 piece): 4 mcg. Potatoes (mashed) (1 cup): 3 mcg. Turkey breast (1/3 cup): 2 mcg. Folate. Folate (alternatively known as B9 or folic acid) helps the body create new cells and supports serotonin regulation. Serotonin passes messages between nerve cells and helps the brain manage a variety of functions, from determining mood to regulating social behavior. Folate deficiency can cause fatigue in addition to lowering levels of serotonin Folate and Depression- a neglected problem. Journal of Psychiatry and Neuroscience 2. March; 3. 2(2): 8. How eating it helps: A pair of power nutrients, Folate and B1. Treatment of depression: time to consider folic acid and vitamin B1. Coppen, A., Bolander- Gouaille, C. MRC Neuropsychiatric Research Laboratory, Surrey, UK. Journal of Psychopharmacology, 2. Jan; 1. 9(1): 5. 9- 6. By itself, Folate has the added benefit of boosting the efficiency of antidepressants Enhancement of the antidepressant action of fluoxetine by folic acid: a randomized, placebo controlled trial. Journal of Affect Disorders. Nov; 6. 0(2): 1. 21–1. RDA: 4. 00 mcg per day for adults. Food Sources of Folate: 4. Iron. Iron plays an important role in the body, from transporting oxygen to supporting energy levels and aiding muscle strength. Low levels of iron can lead to feelings of fatigue and depression. Understanding nutrition, depression and mental illness. Rao, T. S., Asha, M. R., Ramesh, B. N. Department of Psychiatry, JSS Medical College, India. Indian Journal of Psychiatry, 2. Apr; 5. 0(2): 7. 7- 8. Iron deficiency appears more frequently in women than men, especially women of childbearing age Complementary and Alternative Medicine (CAM) Therapies to Promote Healthy Moods. Kemper, K., Shannon, S. Pediatric Clinics of North America, 2. December; 5. 4(6): 9. How eating helps: Consuming enough iron will help prevent iron anemia (not enough iron), a condition that commonly affects women more than men. Keeping enough iron in the body is important, as the fatigue, apathy, and mood change associated with the iron deficiency can often lead to depression. Understanding Nutrition, depression and mental illness. Sathyanarayana Rao, T. S., Asha, M. R., Ramesh, et all. Department of Psychiatry, JSS Medical College, Mysore, India. Indiana Journal of Psychiatry 2. April/Jun; 5. 0(2. RDA: 1. 8 mg per day for women; 8 mg per day for men. Food Sources of Iron: 5. Magnesium. Magnesium is a mineral that plays over 3. Deficiency can cause irritability, fatigue, mental confusion, and predisposition to stress. How eating it helps: Magnesium plays a large role in the development of serotonin, which is a major contributor to feelings of happiness Magnesium for treatment- resistant depression: a review and hypothesis. George Eby Research Institute, Austin, Texas. Apr; 7. 4(4): 6. 49- 6. Due to its ability to help regulate emotions, it’s a common element in homeopathic remedies for balancing mood Magnesium in depression. Serefko, A., Szopa, A., Wla. Pharmacology Reports 2. RDA: 3. 10 mg per day for women; 4. Food Sources of Magnesium: 6. Omega- 3s. Omega- 3 is an essential fatty acid that plays an important role in brain health and contributes up to 1. Plant derived omega- 3- fatty acids protect mitochondrial function in the brain. Eckert, G. P., Franke, C., Noldner, M., et al. Department of Pharmacology, University of Frankfurt, Germany. Pharmacological Research: The official Journal of the Italian Pharmacological Society, 2. Mar; 6. 1(3): 2. 34- 4. The body does not naturally produce Omega- 3s, so the fatty acid needs to be consumed from outside sources. Deficiency symptoms include fatigue, mood swings, memory decline, and depression. How eating it helps: Studies show a correlation between consumption of fish with high levels of Omega- 3 fatty acids and a decreased risk of depression and suicide Serum omega- 3 fatty acids are associated with variation in mood, personality and behavior in hypercholesterolemic community volunteers. Conklin, S. M., Harris, J. I., Manuck, S. B., et all. Cardiovascular Behavioral Medicine Postdoctoral Training Program, Department of Psychiatry, University of Pittsburgh, Pittsburgh, PA. Psychiatry Research, 2. Jul 3. 0; 1. 52(1): 1- 1. Whether eating fish or snacking on chia seeds, increasing your intake of omega 3 fatty acids may help combat depression Omega- 3 fatty acids in the treatment of psychiatric disorders. Swallownest Court Hospital, Doncaster and South Humber Heathcare NHS Trust, Sheffield, UK. Drugs, 2. 00. 5; 6. RDA: There is no established RDA for Omega- 3s, but the American Heart Association suggests eating a variety of fish (trout, herring, and salmon) at least twice a week.
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