“I decided to become the CEO of Save My
Ass Technologies INC.”
—KRIS CARR, CANCER THRIVER, AUTHOR, MOVIE PRODUCER
Each day your body regenerates more than 70 billion cells. Your red blood cells are replaced every four months, your skin cells regenerate every month, and the lining of the small intestine renews itself every four to six days!
Through your food choices, you have the power to affect the outcome of all that regeneration. The quality of those new cells is reliant on the available building materials.
Remember that inflammation is the body’s response to injury, infection, irritation, or imbalance, and the symptoms these conditions cause are redness, soreness, heat, swelling, and/or loss of function. When any four of these factors persist, the affected tissues cannot heal and regenerate properly. We must resolve the infection, remove the irritation, or correct the hormonal imbalance in order to reduce the destruction of cells. The good news is that by following an anti-inflammatory live-it that is high in phytonutrients, amino acids, and essential fatty acids (EFAs), we are able to quench the flames of inflammation and turn on cell repair.
In this chapter, we’ll explore the specific nutrients that reduce inflammation, allowing you to lose those stubborn pounds your body holds on to as a response to pain and swelling. We’ll start with a look at the amazing powers of superfoods and then break down some essential facts on how carbohydrates, proteins, and fats figure into the larger picture.
THE TOP 25 SUPERFOODS (AND THREE SUPER-ROOTS) FOR INFLAMMATION AND WEIGHT REDUCTION
If we use superfoods as the materials for regeneration, our newly formed cells will be stronger and healthier than the old cells they replace. The following chart outlines 25 amazing superfoods—along with some trusty sidekicks that provide an extra boost.
APPLES
Apples contain a whopping 7 mg of calcium D-glucarate, a phytochemical that plays an important role in liver detoxification and estrogen balance. Apple cider vinegar may slow the release of sugar (from foods) into the bloodstream and help to avoid dangerous spikes in blood glucose. Balanced blood sugar means less inflammation and less weight gain.
Sidekick: Cinnamon and apples are a match made in heaven. Try the Best No-Bake Apple Crumble and you will agree.
ARTICHOKES
Artichokes are a fantastic weight-loss food due to their high fiber content. They are also a soothing liver tonic, which helps to bring balance to the hormones. Recent research indicates that extracts in globe artichokes can be isolated and used to increase the amount of mucus that is created by the stomach lining. This mucus protects the stomach lining from the acids that break down our food and prevents the creation of stomach ulcers. Artichokes also possess strong antispasmodic properties for muscle aches and pain caused by tension and muscle spasm. Artichoke extracts have been shown to be as powerful as antispasmodic agents as the often-prescribed pharmaceutical drug papaverine.
Sidekick: Mint Kale Pesto tastes great as a dip for steamed artichokes.
Avocados have the ability to boost levels of glutathione, a powerful antioxidant that ramps up your immune system, warding off invading pathogens that are an underlying cause of inflammation. Research shows that glutathione plays a key role in the prevention of cancer and heart disease. Avocados are a good source in L-carnitine, which boosts your fat-burning metabolism. They are also brimming with B vitamins, which help to improve your mood, reducing the tendency to overeat.
Sidekick: Lime, some garlic, and a touch of sea salt along with avocado makes a great guacamole! The acid in the lime prevents the avocado from oxidizing and helps to keep it a lovely shade of green. Check out the Key Lime Shake.
BEETS
Rich in antioxidants, beets contain the highest plant source of betaine at 127 mg/100 gram serving. A study by Greek researchers shows that betaine lowers C-reactive protein levels, a marker of heart disease and chronic, low-grade, systemic inflammation. Beet greens are loaded with magnesium, otherwise known as the relaxation mineral. Studies show that a deficiency of magnesium is associated with obesity and the chronic, low-grade inflammation that goes with it.
Sidekick: Salmon on a bed of steamed beet greens is fantastic. Salmon is loaded with vitamins B and D, which aid the body in the absorption of the magical mineral magnesium.
BERRIES
Eating all types of organic berries (strawberries, blueberries, blackberries, raspberries, and cranberries) helps to build one of your bodies most powerful antioxidants—superoxide dismutase (SOD). SOD is important in disarming the most harmful of free radicals—specifically those that like to break down the synovial fluid that lubricates our joints, leading to arthritis. Berries are also rich in flavanoids that reduce inflammation and repair cellular damage.
Blackberries have the unique ability to reduce the amount of adrenaline that is released from your adrenal glands during periods of stress. Prolonged elevation of stress hormones will surely lead to weight gain around the middle, as they inhibit the burning of fat and increase the burning of lean muscle.
Strawberries are high in the antioxidant anthrocyanin, which protects us from the damaging effects of our environment, especially the sun.
Blueberries and raspberries contain polyphenols that have been shown to fight adipogenesis, which is the development of fat cells.
Concentrated cranberry juice has been shown to kill the harmful, inflammation-causing H. pylori bacteria in the stomach and urinary tract.
Sidekick: Dandelion and berries are a perfect pairing in salads. Try Dandelion Greens with Blueberries and Pine Nuts. Dandelion is rich in lutein, which benefits your eyesight. It may also protect skin from UV damage and reduce cardiovascular disease.
Broccoli is part of the large family of cruciferous vegetables. Other superheroes in this family include bok choy, radishes, cauliflower, rapini, kale, and cabbage. All provide indol-3-carbinol (I3C). I3C reduces inflammatory intermediates in the blood that signal increased blood flow to an injured area, causing inflammatory symptoms. Broccoli is also loaded with fiber. Foods high in fiber and nutrients can improve your efforts at weight loss by increasing your feeling of being full—actually helping you to eat less. Fiber is also necessary to “soak up” the toxins dumped into the intestines by the liver. Broccoli also possesses an ability to enhance detoxification in the body in both phases of the liver detoxification process. A dynamic trio of nutrients—glucoraphanin, gluconasturtiin, and glucobrassicin—assist in the first step of liver detoxification (Phase I). Broccoli contains a compound called sulforaphane, which increases the amount of active Phase II enzymes responsible for neutralizing toxins. Once we eliminate these unwanted contaminants, we feel lighter and more able to cope.
As a good source of many of the B vitamins, broccoli is excellent for women who are currently on or have previously used oral contraceptives (the birth control pill). Oral contraceptives are proven to dramatically reduce levels of circulating B vitamins in the body. The B-complex vitamins are required for a number of metabolic reactions in the body, including fat and carbohydrate metabolism for proper energy production.
Note: If you suffer from low thyroid function, it is important to cook cruciferous vegetables to reduce goitrogenic compounds that reduce thyroid hormone function.
BURDOCK ROOT
Burdock root has been shown to actually prevent allergic reactions and inflammation. Used both topically and internally, burdock inhibits the enzymatic reactions that occur to produce tissue inflammation. You can use burdock in your favorite recipe or as a first-aid compress! Burdock is an extremely effective blood cleanser. It is known as a diaphoretic—a class of herbs that increases perspiration and eliminates impurities from the blood as well as supports the clearance of toxins from the liver. Keeping the liver in good health prevents stagnation that could lead to ailments such as gallstones.
Sidekick: Carrots and burdock are traditionally served together in Asia.
CHERRIES
When it comes to reducing inflammation, cherries are superstars! They can actually reduce joint pain and gout. The red pigment in cherries is created by anthocyanins. Anthocyanins have been shown to reduce the inflammatory markers in the blood. This means that there is a reduction in inflammation of your joints, and, ultimately, a reduction in pain. Cherries are also showing great promise in the fight against obesity. They are an excellent source of vitamin C and contain plant sterols. These two important nutrients work synergistically to reduce the accumulation of fat in the body. Cherries also provide a good dose of fiber, which helps to eliminate unwanted toxins.
Sidekick: Chocolate and cherries are a natural combination.
Research has shown that adding both flax and chia to your diet can have a big impact on your health. Both seeds offer a high content of alpha-linolenic acid (ALA), which the body can convert to anti-inflammatory EPA and DHA as long as you have enough of the nutritional co-factors—vitamin B, magnesium, and zinc. The slippery texture of these seeds comes from the large quantities of soluble fiber that not only encourage smooth digestive movements but can also help to lower cholesterol. Flaxseeds are a rich source of lignans, plant compounds that can modulate the metabolism and use of estrogen in a positive way. Lignans can reduce menopausal symptoms, including hot flashes, sweating, and vaginal dryness. Alongside lignans, ALA works to decrease inflammation and promote healthy functioning of the immune system. Flax and chia seeds may be useful to manage autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.
Sidekick: Applesauce
Grinding the flax or chia seed and adding it to the applesauce makes an excellent breakfast. See the Alpha-Omega Breakfast Pudding.
CHOCOLATE
Why is chocolate the hands-down, number-one food women crave? Is it the high levels of magnesium that calm us down and help to curb PMS? Or is it the caffeine that perks us up? Maybe it is the phenylethylamine (PEA) that releases endorphins, causing feelings of passion and love! Consuming dark chocolate—in moderation, of course—can help in the prevention and improvement of diabetes. Flavanols found in dark chocolate can also increase insulin sensitivity and the activity of pancreatic beta-cells, the cells responsible for secreting insulin in response to high blood glucose levels. Eaten regularly and in small amounts (20 grams every three days), chocolate can reduce inflammation associated with conditions ending in “itis” as well as allergies, skin disorders, asthma, and heart disease.
FENNEL
Fennel has been used for centuries as a digestive remedy. It is known in herbal medicine as a carminative, which coats the esophagus and gastrointestinal lining to soothe heartburn, relieve indigestion, and prevent flatulence. Like many other herbs, fennel has very potent diuretic properties, though it does not deplete your body of potassium, a much-needed electrolyte that is instrumental in cardiac health. Fennel can also relieve PMS symptoms such as bloating, cramping, and general edema without any side effects. Fennel contains a compound called anethol, which has been shown in studies to have strong anti-inflammatory and analgesic properties, especially in situations where inflammation is acute and persistent. At only 28 calories per cup, and with good amounts of vitamins A, B, and C, fennel may become your new best friend for fighting inflammation and weight gain.
GARLIC
Garlic is the ultimate slimming food and a key player in healing inflammation. It adds flavor to your food without the calories. Garlic gets a gold star in the prevention category, as it contains more than 100 biologically powerful antioxidant compounds that do everything from lower cholesterol to fight off viruses. Garlic has been shown to protect against the common cold, regulate blood sugar, reduce free-radical damage to the arteries, and lower levels of homocysteine in the blood. Homocysteine is a marker that indicates inflammation and cardiovascular disease.
Sidekick: Horseradish assists in the digestion of fats. Check out the Buffalo Strip Loin.
Hemp hearts (aka shelled seeds) contain both essential fatty acids necessary for muscle and joint repair. They also have all the essential amino acids in an easily digestible form. Two tablespoons of hemp hearts contains 7 grams of protein—equivalent to the same amount found in a large boiled egg. What’s more, 65 percent of the total protein content of hemp seed comes from an easily digestible protein called edestin, which is readily absorbed and utilized by the human body. Edestin has the unique ability to stimulate the manufacture of antibodies against foreign invaders, boosting the immune system. Hemp hearts fight inflammation because they contain omega-3 and an especially beneficial type of omega-6 fat called gamma linolenic acid (GLA). GLA is a direct building block of PGE1, a type of prostaglandin that works in the body as an anti-inflammatory messenger. GLA can decrease inflammation, and supports healthy hair, nails, and skin.
Many women use hemp hearts to help with menopausal symptoms, including hot flashes and depression. They are also helpful for PMS symptoms due to their high levels of GLA and magnesium.
Hemp’s high protein content makes it a perfect addition to meal replacement bars, cereal, porridge, salads, pesto, pasta, dressings, sauces, smoothies, desserts, and side dishes.
HERBS AND SPICES
Adding herbs to all your dishes is a surefire way to slim down; they add flavor without adding calories. Parsley may help to modulate the immune system by suppressing an over-stimulated immune response. This makes it a key player in the fight against allergies and autoimmune and chronic inflammatory disorders. It also contains a volatile oil called eugenol that has been shown to reduce the pain and swelling associated with arthritis. Rosemary, sage, oregano, basil, marjoram, thyme, and mint contain a compound called rosmarinic acid that has been shown in clinical trials to reduce inflammation. For spices, top anti-inflammatory honors go to ginger and turmeric. Ginger has the ability to beat painful inflammation by inhibiting the effects of arachidonic acid, a necessary fat responsible for triggering the inflammation involved in the immune response and that ultimately leads to pain. In Ayurvedic medicine, the 5,000-year-old natural healing system of India, turmeric is used as a cleansing herb for the whole body and as a remedy for minor wounds, poor digestion, arthritis, inflammation, and pain. Herbs and spices play sidekick to all healthy foods, but they are real heroes!
KALE
Kale is considered by most experts to be one of the healthiest foods on the planet. There is a new rating system called the ANDI scale, developed by Dr. Joel Fuhrman, that rates the density of nutrients per calorie. The scale is ranked 0 to 1,000, and kale takes the top spot because it delivers the most nutrients for only 36 calories a cup! To balance our weight and reach ultimate vitality, we need to eat foods that offer us the biggest vitamin and mineral “bang for our buck.” The consumption of a variety of phytochemicals, such as indole-3-carbinol, found in kale, enables and enhances the body’s detoxification and cellular repair mechanisms that protect us from chronic diseases. Kale will detoxify you, protect you, slim you down, and, most important, reduce pain and inflammation in your body.
Kale is high in vitamin K, which is needed to obtain optimal bone mineral density and prevent osteoporosis. A lack of vitamin K in the diet can contribute to excessive inflammation in the body, leading to joint pain and symptoms of arthritis.
Because of its high levels of vitamin C, kale can also help to prevent the development of gout and kidney stones. Vitamin C stops the buildup of uric acid in our systems. This buildup can deposit in our kidneys and joints and lead to the development of these painful stones.
Note: If you suffer from low thyroid function, it is important to cook cruciferous vegetables to reduce goitrogenic compounds that reduce thyroid hormone function.
Olives and olive oil are fantastic anti-inflammatory tools, and by adding them to your diet you can naturally reduce the pain of chronic inflammatory diseases such as arthritis. Olives contain the phenolic compound oleocanthal, which has been shown to have strong anti-inflammatory properties, mimicking the action of ibuprofen. Other polyphenols found in olives help to combat the H. pylori bacteria that is responsible for causing stomach ulcers. Studies have shown these compounds to have strong antibacterial activity against eight strains of H. pylori, three of them resistant to some antibiotics.
Eating olives will also help build your blood, as they possess a substantial amount of iron. Iron is a key factor in the formation of hemoglobin, the protein that carries oxygen throughout the body via the bloodstream. Iron also helps to build the enzymes responsible for regulating immune function and cognitive development.
It is well known that following the traditional Mediterranean diet has been proven to reduce the risk of heart disease. This is due in large part to the use of olive oil. Studies show that this diet is also associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases.
POMEGRANATES
In ancient times, pomegranate seeds were known as the seeds of fertility. As it turns out, they do so much more. Joint pain begins with a cascade of enzyme reactions that result in the body triggering inflammation. Recent studies show that pomegranates halt this enzyme reaction before the inflammation is able to occur, leaving you pain free!
Sidekick: Green Tea is high in pain-relieving antioxidants and delicious with a splash of pomegranate juice.
PUMPKIN AND SQUASH
Not only does the flesh of pumpkin and squash have a subtle sweetness, which helps to curb cravings, it is super nutrient-dense. Squash and pumpkin are both high in antioxidants. The fiber in these vegetables makes them slow-burning carbohydrates, helping to balance blood sugar, which is essential if you are trying to slim down.
Sidekick: Pumpkin and Squash Seeds
Phytonutrients in pumpkin seeds called lignans help to balance out the body’s sex hormones. Pumpkin seeds are high in magnesium and are also a rich source of plant sterols, which have the power to stimulate an underactive immune system or relax an overactive one. Pumpkin seeds are a good vegetarian source of zinc, another critical nutrient for the immune system, as it helps our T cells protect the body from infection. A quarter-cup serving will provide close to 20 percent of your daily zinc needs.
QUINOA
Quinoa has become the nutritional superstar of the decade. It is genetically related to Swiss chard, spinach, and beets. Like other seeds, it is high in protein and fiber. Quinoa’s high fiber content helps regulate blood sugar by slowing down the conversion of complex carbohydrates into sugar. It helps you feel full and reduces cravings, making it the perfect weight-loss tool. One cup of quinoa has about 15 percent protein by weight, or as much protein as two deli slices of chicken breast. As an alternative to grains, quinoa offers the benefit of fiber and B vitamins without the exposure to gluten and the allergic reactions that can result. Quinoa is a good source of tryptophan, which promotes the production of our happy hormone serotonin, reducing the tendency toward depression.
Sidekick: Pumpkin seeds are another excellent source of vegetarian protein. Sprinkle onto quinoa salad.
Seaweed (e.g., nori, wakame, dulse) is the perfect food for cleansing and for reducing the waistline. It is made up of about one-third protein and one-third dietary fiber. Both help to balance blood sugar and help you feel satisfied. It also contains high proportions of iodine, a critical nutrient for your thyroid gland, which controls how fast you burn calories. Iodine has also been shown to decrease insulin resistance and allow glucose into your cells to be burned for energy. This keeps your blood sugar levels manageable so your pancreas doesn’t have to work overtime. Seaweed has good amounts of iron and B vitamins that improve mood and energy, along with magnesium, which reduces pain.
SESAME SEEDS
Sesame seeds contain sesamin and sesamolin, substances that are part of a group of fibers called lignans, believed to prevent high blood pressure and protect the liver against damage. Half a cup of sesame seeds contains three times more calcium (600 mg) than half a cup of whole milk. One of the greatest health benefits of sesame seeds is that they are high in phytosterols. These compounds can lower LDL, or “bad” cholesterol, improve heart health, and balance the immune system. Sesame seeds have one of the highest phytosterol contents of common foods (400–413 mg/100 grams).
SHIITAKE MUSHROOMS
Shiitake mushrooms are very high in polyphenols—nutrients that are effective in protecting liver cells from damage. Supporting the liver is critical to fighting inflammation. Studies show that shiitake mushrooms may prevent fat storage and lower triglyceride levels that may be a risk factor in cardiovascular inflammation. High levels of a compound called lentinan makes the shiitake mushroom a powerful cancer-fighting food. Lentinan also confers antibacterial properties, helping to protect against food-borne pathogens and other bacterial contamination.
Sidekick: Job’s Tears are an extraordinary gluten-free grain from Asia with strong anti-inflammatory benefit. The meaty texture of shiitake mushrooms works well with Anti-inflammatory Fish Chowder found.
SPINACH
Spinach is the perfect superfood to add to your diet when you want to minimize weight gain; it is packed with minerals and vitamins and is low in calories. Not only that, it is a great source of protein. In fact, spinach is a vegetarian source of protein that contains a complete amino acid profile. Complete proteins contain all of the amino acids necessary for rebuilding muscle tissue and supporting collagen growth, which is crucial in the maintenance of healthy skin and joints.
Eating spinach is one way to get your calcium, which you need to support healthy bone growth and prevent the onset of osteoporosis. This makes spinach the perfect, allergy-free alternative to dairy. Balancing out the calcium in spinach is high levels of magnesium, which is necessary for muscle relaxation, reducing pain, and hormone development in our adrenal glands (to cope with high stress levels).
Sidekick: Olive Oil It is no surprise that Popeye loved Olive Oyl because together they make a perfect marriage. The spinach gives us energy, and the olive oil helps the body absorb more phytonutrients.
Spirulina is a simple, one-celled organism that is so nutrient dense you could almost survive on it and water alone. This blue-green algae is 60 to 70 percent protein by weight. It is high in most vitamins, especially beta-carotene and iron. It is a powerful antioxidant that is loaded with chlorophyll, which oxygenates our cells, alkalizes tissues, and binds to toxins in the intestine and prevents them from being absorbed into the bloodstream. It has a strong stimulating effect on the immune system and not only improves the body’s ability to fight bacterial infections but helps to clear cellular debris from the blood following an immune response to an infection or inflammation.
Note: Spirulina is not a viable source of B12.
SUSTAINABLE FISH
Sustainable fish (i.e., anchovies, herring, mackerel, and sardines) contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both powerful anti-inflammatory fats that are crucial to the health of the heart, brain, and nervous system.
Hormones benefit greatly from the high levels of zinc and omega-3 fatty acids found in fish. These nutrients will boost the antioxidant capacity of the body as well as improve each cell’s membrane strength and permeability. These fish are high in vitamin D, which is also essential to maintaining your immune health. Vitamin D deficiency is linked to an increased risk of cancer, cardiovascular disease, multiple sclerosis, and rheumatoid and osteoarthritis as well as type 1 diabetes. Adding sustainable fish to your diet will help you to build muscle; reduce inflammation and pain; and combat depression, obesity, and autoimmune disorders. Other fish sources that are healthy but not as sustainable include wild salmon, rainbow trout, black cod, and Arctic char.
Sidekick: Ginger is the perfect accompaniment to fish. It has anti-inflammatory properties that amplify pain relief. Enjoy the Slimming Spring Roll-Ups.
THREE STRESS-BUSTING ROOTS
ASHWAGANDHA
Ashwagandha (pronounced ah-shwa-GAN-dah), also known as Indian ginseng, is a powerful root regarded as an adaptogen, an herb that helps you adapt to stress while enhancing your energy. The root of ashwagandha contains flavonoids that are anti-inflammatory, anti-tumor, anti-stress, antioxidant, mind-boosting, and immune-enhancing. No wonder it has been used for centuries to promote healthy libido! A 2008 study showed that when combined with glucosamine sulphate (GLS), ashwagandha could protect against inflammation and cartilage damage associated with osteoarthritis.
ASTRAGALUS
Astragalus is known in the world of herbal medicine as a deep regenerative and restorative immune tonic. Studies show it helps to lower and regulate blood sugar levels, enhancing the effects of antidiabetic drugs. Astragalus is an excellent source of selenium, which is essential for fighting cancer, boosting immune function, healing wounds, and supporting antioxidant enzyme function, which slows down the effects of aging. This amazing root tastes so sweet you can chew on slices of it as a snack. You can also add it to soups or smoothies, or use it to make a delicious tea.
THREE STRESS-BUSTING ROOTS (CONT’D.)
MACA
Maca is a wonderful root that grows in the mountainous and rugged terrain of the Peruvian highlands. Its actions focus mainly in the hypothalamus and pituitary glands, assisting the body in balancing hormones, providing more energy and better moods, enhancing libido, and more. It even has the power to reduce the stress hormone cortisol. This superfood is loaded with vitamins such as A, B, C, D, and E. As well, maca naturally contains zinc, glucosinolates, and plant sterols, which are potent immune enhancers to help keep you healthy and energized during cold and flu season. Maca is also loaded with energy-producing, protein-building amino acids that fuel the body and assist with recovery after a strenuous workout. With its incredible nutrient profile, supplement-savvy athletes use maca to improve their energy level without over-stimulating their body. Maca boosts immunity and increases mental acuity, supercharging your body to give you a more energized life!
What links many of the superfoods listed above is their high micronutrient content. Micronutrients are vitamins, minerals, and phytochemicals that make a major anti-inflammatory contribution. Let’s have a look at the need to balance our intake of macronutrients—carbohydrates, proteins, and fats—in order to have the greatest and fastest weight-loss response.
ARE CARBS MAKING ME FAT? THE GLYCEMIC INDEX
One way to evaluate the relative healthfulness of a carbohydrate food is to examine its impact on your blood sugar levels. The concept of low—glycemic index (GI) foods was developed in 1981 by Dr. David Jenkins and his team at the University of Toronto to assess the effects of different foods on blood sugar levels. Low-GI foods are, by definition, carbohydrate-based foods that, once digested and absorbed, result in a small, gradual increase in blood sugar levels. On the other hand, high-GI foods cause a large, rapid rise in blood sugar levels and a correspondingly high insulin release. High insulin levels increase fat storage, so the more you balance the release of insulin, the greater chance you have of staying slim.
While high-GI foods leave you feeling hungry, low-GI foods are satiating. The likely reason is that low-GI foods stimulate the production of the appetite-suppressing hormone glucagon-like peptide 1 (GLP-1). In a study published in the March 1999 issue of Pediatrics, David Ludwig, founder of Optimal Weight for Life at Children’s Hospital Boston, and his colleagues found that low-GI foods reduced hunger in obese teenage boys. Also, a study published in the British Journal of Nutrition in 2007 found that overweight adults were less hungry following a low-GI meal than those who had consumed a high-GI meal. Those who had consumed the low-GI meal also had lower levels of total cholesterol and LDL than the other group.
As researchers further explored the glycemic index of foods and learned about how the macronutrients in foods influence the body, they began to understand how much more there is to know about the influence of nutrition on overall metabolic rate and health. With this deeper understanding, a measure of glycemic load (GL) emerged.
Glycemic Load
Glycemic load expands on the concepts of the glycemic index. The glycemic index compared all foods to a single food and serving size; glycemic load measurements take a much more practical approach by evaluating the way a standardized serving size for a particular food may affect your blood sugar. Although the glycemic load does a better job of describing the impact of a standardized serving size on your blood sugar, it’s still up to you to learn what the standardized serving sizes are of the foods you like to eat. Take watermelon, for while watermelon has the potential to spike blood sugar (ranking 76 on the GI), if the serving is reasonable (a 10-oz slice), then the impact to your blood sugar is low (only 4 on the GL).
Because blood sugar levels have such an enormous influence on how your body regulates inflammation, knowing the glycemic index and glycemic load scores of a food will help you distinguish between foods and serving sizes that have the potential to promote inflammation and foods that tend to discourage inflammation.
Although you should choose mostly foods with a GI of less than 55, you can eat foods with a GI of 56 to 69 as long as you slow down the absorption of carbohydrates they contain. Eat small portions of high-GI foods; avoid eating them on an empty stomach; and combine them with foods high in fiber, protein, or good fats. Refined foods with a GI of 70 or more should be avoided because they increase your blood sugar too rapidly and are common inflammation triggers. Low-GI foods are recommended, as they help reduce inflammation. Medium-GI foods can be reintroduced one at a time once you’re sure that you’re not allergic to them.
CONDENSED GLYCEMIC INDEX CHART
(for a five-page version, please see Meals That Heal Inflammation)
Source: The Glycemic Index has been reprinted with permission from The New Glucose Revolution Shopper’s Guide to GI Values 2008 by Dr. Jennie Brand-Miller and Kaye Foster-Powell (Da Capo Press).
You may notice in the chart that fruit ranks quite low on the glycemic index. That is because a fruit sugar known as fructose needs to be converted in the liver to glucose before it is used for fuel. This conversion reduces the insulin response, so for many years it was seen as a solution for those needing to watch their blood sugar. The trouble comes when fructose is refined and consumed in quantities that overwhelm the liver.
Vinegar and Carbohydrates
The fastest trick to reduce blood sugar is to enjoy sour foods. Pairing carbohydrates (for instance, a bowl of rice) with apple cider vinegar has at least a fourfold effect on weight-loss promotion. First, vinegar may induce satiety and help you eat less. Second, vinegar may actually prevent the metabolism of some carbohydrates. According to researchers, vinegar affects the activity of carbohydrate-digestive enzymes located on the surface of the small intestine. Digesting enzymes act like a pair of scissors that cut big macronutrients like proteins, carbohydrates, and fats into smaller pieces that can then be absorbed. Because the vinegar affects the activity of the carbohydrate-digesting enzymes, the carbohydrates are not properly digested and are instead eliminated. Third, vinegar may even make you more responsive to insulin and diminish the release of this fat-promoting hormone. And fourth, preliminary studies in laboratory mice suggest that vinegar may turn on specific genes that burn fat in the liver.
ARE FATS MAKING ME FAT?
Fats were demonized for decades as being the cause of weight gain, but not all fats are created equal, and there are essential fats that can assist in weight loss.
Omega-3
Without a doubt, the omega-3 polyunsaturated fatty acids (PUFAs) are the most heroic anti-inflammatory compounds that you can obtain from your diet. Plant-derived omega-3s include alpha-linolenic acid (ALA) and stearidonic acid (SDA). Fish and algae containing omega-3s include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil from sustainable sources is a great way to get these essentials into your diet.
Based on a vast number of human studies, it appears that more than 2 grams of EPA + DHA are required daily to reduce chronic inflammation in the body. Subjects who suffer from rheumatoid arthritis, a long-term disease that leads to inflammation in the joints and surrounding tissues, require daily intakes of 1.5 to 7 grams of EPA + DHA (an average of about 3.5 grams/day). It is important that you don’t give up on fish oil; studies show it can take three to 12 months to reap the full benefit.
In addition to their anti-inflammatory effects, omega-3 fatty acids can improve or prevent a variety of conditions, including asthma, diabetes, colitis, nervous and mental disorders, cancer, arthritis, hormonal imbalances, skin conditions, and even weight gain. According to researchers from the National Taiwan University, DHA suppresses the accumulation of fat in your fat tissue, thereby preventing the fat cells from expanding in size.
Omega-3 fatty acid supplementation can accelerate the weight-loss process. A two-month randomized, double-blind study of 27 women with type 2 diabetes showed interesting results. Women with type 2 diabetes who consumed 1.8 grams daily of omega-3 fatty acids (1.08 g EPA + 0.72 g DHA) experienced a significant (3.9 percent) decrease in fat mass percentage over the group consuming a placebo.
Combining omega-3 fatty acid supplementation with a healthy diet and exercise provides even greater results. In a three-week, randomized controlled study that examined the effects of combining 2.8 grams daily of omega-3 supplementation (2:1 ratio of EPA to DHA) with both caloric restriction and regular exercise in twenty severely obese women, the group that added a fish oil supplement experienced 33 percent greater weight loss compared with those consuming the placebo while undertaking the exercise program and consuming the very low-calorie diet.
How does fish oil help us lose weight? Omega-3 researcher Marc St. Onge explains, “Omega-3 fatty acids inhibit key enzymes that are responsible for fat synthesis, enhance fat breakdown, and rev up our fat-burning engine known as thermogenesis, while preventing fatty acids from entering fat storage. Omega-3 fatty acids also promotes recovery from exercise-induced inflammation. Another benefit is it increases insulin sensitivity, preventing diabetes!”
Another potential omega-3 fatty acid mechanism of action is appetite suppression and subsequent reduction in energy intake. Omega-3 fatty acids may exert their effect on appetite and energy intake by stimulating the release of gastrointestinal hormones such as cholecystokinin (CCK).
Finally, omega-3 fatty acids found in fish oils have the ability to decrease the amount of cortisol secretion in times of stress. Cortisol has the ability to force your body to store fat in the abdomen.
Eating fatty fish regularly also reduces the risk of depression. When your moods are brighter, you are more likely to avoid the foods that cause weight gain.
Omega-6
While the scientific evidence indicates that omega-3 fatty acids have an anti-inflammatory effect, the omega-6 linoleic acid and its potentially sinister derivative, arachidonic acid, can increase inflammation. When omega-6 fats break down into arachidonic acid, it initiates the production of pain-inducing inflammatory prostaglandins and leukotrienes (e.g., PG2). Omega-6 fatty acids not only lead to the formation of these pro-inflammatory and pain—causing compounds, they also inhibit the formation of anti-inflammatory compounds from EPA and DHA.
The harmful effects of arachidonic acid are so pronounced that some scientists now believe that an increased insulin resistance coupled with an increased consumption of omega-6 fatty acids (that is, linoleic acid and arachidonic acid) is responsible, at least in part, for a number of the health problems we now face.
Unfortunately, the typical Western diet contains a massive excess of omega-6 fatty acids compared to omega-3 PUFAs. The ratio of omega-6 to omega-3 fatty acids has been reported to be as high as 20:1 instead of the ideal 1:1 to 4:1. It has been suggested that this imbalance could potentially promote many chronic conditions, including cardiovascular diseases, atherosclerosis, inflammatory bowel disease, and depression. Therefore, it is important to increase the ratio of the omega-3 to omega-6 fatty acids in the diet by consuming foods rich in omega-3 PUFAs.
WILL PROTEIN REALLY HELP ME SLIM DOWN?
In general, proteins, especially lean cuts of poultry, certain fish, seeds, and organic meats, are an important part of a weight-loss or weight maintenance diet. Proteins promote satiety, and the benefits of high-protein diets seem, in part, to be due to the satiety-enhancing effects of a protein-rich diet rather than to a restriction in the amounts of carbohydrates. One way that protein-rich diets may encourage you to eat fewer calories is by stimulating the release of GLP-1 (glucagon-like peptide-1). Like leptin, GLP-1 is a hormone that induces satiety, causing you to feel full on fewer calories. By choosing protein sources that are anti-inflammatory, you are not only healing your body, you are also quenching the cravings that may be causing you to devour the rest of the caramel-swirl cheesecake sitting on the kitchen counter.
Hemp hearts (aka shelled hemp seed) are one of the richest sources of anti-inflammatory vegan proteins and have been used for millennia. In the Anatomy of Melancholy published in the year 1621, hemp was recommended as a treatment for depression, and in the 1800s, Great Britain’s Queen Victoria consumed them as a remedy for menstrual cramps.
Important non-inflammatory organic meat sources of protein include bison/buffalo, lamb, emu, quail, rabbit, and wild game. When selecting fish, choose fresh or frozen anchovies, sardines, mackerel, trout, and wild Pacific salmon. Proceed with caution when it comes to crab, lobster, mussels, oysters, and shrimp; if you have a shellfish allergy, these could lead to inflammation. Avoid tuna and other large fish, which tend to contain higher levels of mercury.
Salmon has proven to be beneficial in the treatment of osteoarthritis and other inflammatory joint conditions. Salmon contains small proteins called bioactive peptides. One in particular, called calcitonin, is similar to the human form made by the thyroid gland. Calcitonin from salmon has been shown to increase, as well as regulate and stabilize, collagen synthesis in human osteoarthritic cartilage. When you shed debilitating joint pain, you are far more likely to embrace regular physical exercise and shed pounds!
Now that you understand the nutrition facts, you are armed with the proof you need to mentally commit to the SMTH plan. The next step is to get in touch with the emotions that may be sabotaging your weight-loss efforts. When you get your mind, body, and spirit aligned, you will have the breakthrough combination for success!