Archive for the ‘Processed Meats’ Category

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Processed and Red Meats Double Diabetes Risks

November 2, 2011
Red Meats Dramatically Increase Risk of Diabetes Development

Red Meats Dramatically Increase Risk of Diabetes Development

Health-minded adults have been wary of excessive red meat consumption and most avoid any type of processed meats due to the highly carcinogenic nitrite content. Additives used to add taste, cure and prolong shelf life of classic foods such as hot dogs, bologna and sausage not only cause cancer but are now shown to more than double the risk of developing diabetes.

Publishing in the American Journal of Clinical Nutrition, researchers found that a 50 gram daily serving of processed meat (equivalent to one hot dog or two strips of bacon) was associated with doubled risk of developing diabetes. They also found that protein from other sources such as nuts, seeds and whole grains will have the reverse effect.

Red and Processed Meats Shown to Double Diabetes Risk Factor

Processed Meats More Than Double Diabetes Incidence

Processed Meats More Than Double Diabetes Incidence

Researchers followed 37,083 men in the Health Professionals Follow-Up Study, 79,570 women in the Nurses’ Health Study, and 87,504 women in the Nurses’ Health Study II. Diet was assessed by validated food-frequency questionnaires, and data were updated every four years. Type II diabetes diagnosis was confirmed by a validated supplementary questionnaire. In addition the study included data from a total cohort of more than 442,000 participants to make this the largest study to examine the effect of specific food types on diabetes development and progression.

After all collected data was analyzed with adjustments for age, body mass index (BMI), and other lifestyle and dietary risk factors, researchers found that consumption of 100 grams of unprocessed red meat (about the size of a deck of cards) increased the risk of developing Type II diabetes by 19%. A diet that included only half that amount of processed meats was associated with a 51% increase in diabetes incidence.

Substituting Healthy Proteins from Nuts and Seeds Lowers Diabetes Risk

Substituting Nuts and Seeds For Red Meats Lowers Diabetes Risk

Substituting Nuts and Seeds For Red Meats Lowers Diabetes Risk

Most health professionals believe that diabetes risk is linked to increased intake of refined carbohydrates and sugars. While this may be true, it is important to understand that red and processed meats play a significant role in development of the metabolic disorder, likely due to the increased digestive load placed on the pancreas.

Study authors also found that troubling risk factors can be neutralized or even reversed by substituting healthy protein from nuts, seeds, fish and beans for red and processed meats. Senior research author Dr. An Pan found that “for an individual who eats one daily serving of red meat, substituting one serving of nuts per day was associated with a 21% lower risk of type 2 diabetes; substituting low-fat dairy, a 17% lower risk; and substituting whole grains, a 23% lower risk.”

Many health-minded individuals already limit consumption of red and processed meats. The conclusion of this meta-study drives home the importance of severely restricting red meat and totally eliminating processed meats in favor of healthy proteins to lower diabetes risk factors.

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Protein for Breakfast Helps Weight Loss Efforts

January 17, 2011

(Article first published as Can You Boost Weight Loss Efforts by Skipping Breakfast? on Technorati.)

Not All Foods at Breakfast Encourage Weight Loss

Not All Foods at Breakfast Encourage Weight Loss

The New Year has come and gone and many well-intentioned weight loss resolutions are now a fading memory. One of the big problems many people encounter is whether to eat breakfast, the size of the meal and most importantly, what to eat. A host of research studies have demonstrated the importance of eating a healthy breakfast to rev up your metabolic engine for the day.

In fact, this all important meal can be a key to driving weight loss for many people as it can trigger the body to begin burning fat stores for energy. The key to making breakfast work for you is to know the foods that help to burn fat, and the ones that instruct the body to pack on the pounds and make you more likely to overeat.

Eating the Wrong Breakfast Encourages Weight Gain

Avoid Cereals and Processed Carbs For Breakfast

Avoid Cereals and Processed Carbs For Breakfast

A study published in the Nutrition Journal suggests that people who eat breakfast do not compensate by eating less at lunch or dinner. The study followed 300 people who were asked to keep a food journal charting the size of the meal, or whether they skipped breakfast altogether. The study authors noted, “The results of the study showed that people ate the same at lunch and dinner, regardless of what they had for breakfast.”

Participants that indicated they ate a large breakfast consumed on average 400 calories more over the course of the day. The only difference found was that those eating a large breakfast were more likely to avoid a mid-morning snack, but was not enough to offset the large number of breakfast calories consumed. Researchers concluded that eating a large breakfast was not conducive to weight loss efforts because it did not lower total calories eaten for the day.

High Protein Breakfast Drives Weight Loss Results

Eggs, Nuts, Seeds and Berries Are an Excellent Breakfast Choice

Eggs, Nuts, Seeds and Berries Are an Excellent Breakfast Choice

The most significant point in this study is the glaring omission of the type of foods eaten. Typical breakfast fare includes cereals, pancakes, sugary treats and fruit, all known to spike blood sugar levels and promote fat storage. These types of food make you hungry after a couple of hours as blood glucose sharply plummets, and you go searching for another hi-carb jolt.

The most important thing you can do to start losing weight today is to eat a light to moderate breakfast each day, and be sure to include a healthy protein source. Avoid processed cereals (even multi-grain choices) and minimize calories from refined carbohydrates. Choose eggs, almonds, walnuts or seeds to compliment a small serving of berries as a perfect way to start off your day. Stay away from breakfast meats such as bacon and sausage as they contain artificial preservatives that cause cancer and inhibit weight loss.

Breakfast can be an important tool in your weight loss arsenal when the proper foods are eaten. A meal filled with refined carbohydrates will quickly metabolize to glucose and encourage calories to be stored as body fat. Protein eaten early in the day has the opposite effect, as it encourages increased metabolic levels and slowly converts to energy to fuel your busy schedule. Ensure the success of your weight loss resolution by including a healthy protein source with breakfast.

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Prevent Cancer with Lifestyle Changes

October 18, 2010

(Article first published as Lower the Chance of Cancer with Diet and Lifestyle Strategies on Technorati.)

A Lifetime of Toxic Overload Initiates Cancer

A Lifetime of Toxic Overload Initiates Cancer

The second leading cause of death in the US is largely preventable by correcting diet, environment and lifestyle. That is a bold statement considering that mainstream medicine offers very few concrete suggestions that explain the explosion in new cancer cases and natural ways to prevent this insidious killer. Cancer incidence has been on the rise over the past century as our diet and environment have shifted dramatically to the detriment of our health. Fortunately you can make the necessary changes that will dramatically lower your risk of cancer.

Cancer Will Affect Half of Americans During Their Life

According to the American Cancer Society your risk of developing an invasive cancer during your lifetime is 1 in 2, and your risk of dying from the disease is 1 in 4. Those are sobering statistics considering that many forms of cancer are the result of poor food choices over the course of our life and the never ending assault of household chemicals and toxins that we ingest, breathe or absorb through contact with the skin.

Cancer Progresses Due to Immune System Failure

Eliminate All Household Chemicals and Cosmetics

Eliminate All Household Chemicals and Cosmetics

As we age, our innate immune system begins to decline and cancer cells that were easily detected and destroyed earlier in life now avoid detection and begin to proliferate. We are exposed to a vast array of toxins that accumulate in our fat tissues over time and eventually reach a point where our immune system is no longer able to combat the overload and disease is allowed to progress. A lifestyle that minimizes chemical and toxic exposure from foods, household cleaners, polluted air and electromagnetic emissions is known to dramatically reduce cancer initiation.

Cancer Rates Not Always As High

Cancer Virtually Nonexistant in Mummies

Cancer Virtually Nonexistent in Mummies

Researchers have found that cancer has not always been as prevalent as it is today. The results of a study published in the journal Nature examined cancer prevalence back to the time of the ancient Egyptians and found that the disease was extremely rare. The study carried out medical examinations on the mummified remains of several hundred specimens and found that only two cases of cancer existed. You would expect many more incidences if cancer prevalence were similar to current trends.

Eat Fresh Vegetables, Limit Meat Consumption

More than any other factor, diet plays a determining role in the formation of many deadly cancers. Our modern diet derives more than a third of calories from meat consumption. Studies show that the risk of cancer in vegetarian populations is half that of those who eat meat on a regular basis. When meat is cooked, the fats come to the surface and are transformed into heterocyclic amines that give the meat a browned or blackened appearance. Heterocyclic amines are dangerous carcinogenic agents and raise the risk of many digestive cancers.

Fresh, organically grown vegetables and greens are packed with thousands of nutrients and phytochemicals which our body has evolved to use for protection against disease. A diet high in processed foods has been stripped of most of these critical compounds and provides only excess calories. Research demonstrates that plants are high in antioxidants that protect DNA from damage that lead to malignant transformation. Further, it’s been shown that plants contain nutrients that halt the formation of new blood supplies necessary for cancer cells to divide and grow.

Use Natural Household Cleaners, Avoid Cosmetics

Household chemicals present a significant threat to our health and promote cancer after decades of use. Many people believe that the chemicals in most cleaners and cosmetics are safe, or they wouldn’t be available for sale. Many of these components are considered ‘generally regarded as safe’ (GRAS) by the FDA, although most haven’t gone through the rigorous testing required to ensure safety. Read all labels and if you don’t recognize an ingredient or can’t pronounce it, chances are good it is detrimental to your health. Choose organically certified options and limit use as much as possible.

Cancer is a condition which proliferates largely due to poor diet and lifestyle habits. Research has shown that the disease was virtually nonexistent during the time of the Egyptians, and has increased dramatically over the last century due to the introduction of processed foods and environmental toxins. The risk of developing cancer can be slashed by adopting a natural, organic diet and eliminating household chemicals and hazards that jeopardize your health.

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Prevent Cancer Naturally

October 18, 2010
(Article first published as Lower the Chance of Cancer with Diet and Lifestyle Strategies on Technorati.)

The second leading cause of death in the US is largely preventable by correcting diet, environment and lifestyle. That is a bold statement considering that mainstream medicine offers very few concrete suggestions that explain the explosion in new cancer cases and natural ways to prevent this insidious killer. Cancer incidence has been on the rise over the past century as our diet and environment have shifted dramatically to the detriment of our health. Fortunately you can make the necessary changes that will dramatically lower your risk of cancer.

Cancer Will Affect Half of Americans During Their Life
According to the American Cancer Society your risk of developing an invasive cancer during your lifetime is 1 in 2, and your risk of dying from the disease is 1 in 4. Those are sobering statistics considering that many forms of cancer are the result of poor food choices over the course of our life and the never ending assault of household chemicals and toxins that we ingest, breathe or absorb through contact with the skin.
Cancer Progresses Due to Immune System Failure

As we age, our innate immune system begins to decline and cancer cells that were easily detected and destroyed earlier in life now avoid detection and begin to proliferate. We are exposed to a vast array of toxins that accumulate in our fat tissues over time and eventually reach a point where our immune system is no longer able to combat the overload and disease is allowed to progress. A lifestyle that minimizes chemical and toxic exposure from foods, household cleaners, polluted air and electromagnetic emissions is known to dramatically reduce cancer initiation.

Cancer Rates Not Always As High

Researchers have found that cancer has not always been as prevalent as it is today. The results of a study published in the journal Nature examined cancer prevalence back to the time of the ancient Egyptians and found that the disease was extremely rare. The study carried out medical examinations on the mummified remains of several hundred specimens and found that only two cases of cancer existed. You would expect many more incidences if cancer prevalence were similar to current trends.

Eat Fresh Vegetables, Limit Meat Consumption
More than any other factor, diet plays a determining role in the formation of many deadly cancers. Our modern diet derives more than a third of calories from meat consumption. Studies show that the risk of cancer in vegetarian populations is half that of those who eat meat on a regular basis. When meat is cooked, the fats come to the surface and are transformed into heterocyclic amines that give the meat a browned or blackened appearance. Heterocyclic amines are dangerous carcinogenic agents and raise the risk of many digestive cancers.
Fresh, organically grown vegetables and greens are packed with thousands of nutrients and phytochemicals which our body has evolved to use for protection against disease. A diet high in processed foods has been stripped of most of these critical compounds and provides only excess calories. Research demonstrates that plants are high in antioxidants that protect DNA from damage that lead to malignant transformation. Further, it’s been shown that plants contain nutrients that halt the formation of new blood supplies necessary for cancer cells to divide and grow.
Use Natural Household Cleaners, Avoid Cosmetics
Household chemicals present a significant threat to our health and promote cancer after decades of use. Many people believe that the chemicals in most cleaners and cosmetics are safe, or they wouldn’t be available for sale. Many of these components are considered ‘generally regarded as safe’ (GRAS) by the FDA, although most haven’t gone through the rigorous testing required to ensure safety. Read all labels and if you don’t recognize an ingredient or can’t pronounce it, chances are good it is detrimental to your health. Choose organically certified options and limit use as much as possible.
Cancer is a condition which proliferates largely due to poor diet and lifestyle habits. Research has shown that the disease was virtually nonexistent during the time of the Egyptians, and has increased dramatically over the last century due to the introduction of processed foods and environmental toxins. The risk of developing cancer can be slashed by adopting a natural, organic diet and eliminating household chemicals and hazards that jeopardize your health.
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Making the Right Diet Choice for Health and Weight Loss

September 22, 2010

(Article first published as Meat vs. Vegetarian Diet: Your Best Choice for Weight Loss and Health on Technorati.)

Very few topics will spark as much heated debate as those centered on whether it’s best to restrict meat or indulge in that juicy steak for optimal health and weight maintenance. While the question may not be conclusively answered anytime soon, there are distinct differences between the two dietary styles which can have a significant impact on health and weight loss goals.

Man Has Evolved to Eat Meat

Limit Calories From Overcooked Meats

Limit Calories From Overcooked Meats

Our evolutionary ancestors have eaten meat for hundreds and thousands of generations, and scientists believe that the size of our brain and capacity to think, learn and speak are all due to increased consumption of meat. Unfortunately the meat we eat today is very different from the grass fed free range animals we hunted thousands of years ago. Meat was consumed raw, and we evolved to eat all parts of the animal which were enriched with omega-3 fats and other essential nutrients.

Excess Meat Linked with Weight Gain

Study Finds Meat Eaters Consume Too Many Calories

Study Finds Meat Eaters Consume Too Many Calories

Today’s meat bears little resemblance to the natural source of protein eaten by our predecessors. Many animals have been force fed with grains and injected with artificial hormones to make them fatter, reducing the healthy Omega-3 fat ratio in the meat. The hormones end up in our body, wreaking havoc with our own metabolic balance leading to weight gain. The results of a study published in The American Journal of Clinical Nutrition concludes that meat consumption is associated with weight management issues due to the excess calories eaten.

Some Meat Necessary for Good Health

Some people restrict meat for ethical reasons, which is certainly their choice. For the vast majority of others looking to improve their health, small quantities of meat are necessary as prescribed by our evolutionary past. In addition to being a prime source of Vitamin B12, meat supplies other essential nutrients which are not present in a vegan style diet. The appropriate question is how much meat to eat, what type and how should it be cooked?

Meat Preparation and Cooking is Important

Eat Plenty of Filling Fresh Vegetables and Leafy Greens

Eat Plenty of Fresh Vegetables and Leafy Greens

Meat should account for no more than 10% of your total daily calories. Fill up on a limitless supply of fresh vegetables and greens and minimize the calories from meat and carbohydrates. When meat is grilled, fried or overcooked, the chemical properties of the flesh are altered and the charred portion becomes carcinogenic and dangerous to your health. Meats should be minimally cooked to avoid this problem.

Whenever possible it’s best to choose organically raised white meat chicken, turkey or grass fed beef which has been roasted or cooked at low temperature. If grilled or seared, cut off any visible charring to avoid the excess toxins. Processed meats such as sausage, bacon and bologna should be avoided entirely, as these have been impregnated with nitrates which are known to cause cancer.

Planning the Proper Ratio of Meat to Vegetables

Each person has evolved with a slightly different metabolism, and will require differing amounts of protein, carbs and fat. Some may need more protein for ideal health, while others are best served on a vegan style menu. Experiment by making small changes to your diet and maintain for a week until you find the best dietary ratio for you.

Many choose a vegan diet thinking that may be best for weight loss and optimal health. A diet centered on plenty of vegetables and greens, nuts, seeds and Omega-3 fats will be ideal for the majority of individuals. It’s important to include a small amount of meat which hasn’t been overcooked or processed to satisfy our evolved genetics and achieve an ideal weight with vibrant health.

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Lower Meat Diet Leads to Natural Weight Loss

July 24, 2010

(Article first published as Low Meat Diet Possible Key to Weight Loss, Fat Reduction on Technorati.)

Limit Meat to Lower Weight, Burn Fat

Limit Meat to Lower Weight, Burn Fat

Consuming too much meat, especially red and processed meat has been linked to increased risk of heart disease and cancer, and now those trying to lose weight are well advised to limit total calories from all meat sources. Research reported in the American Journal of Clinical Nutrition links a diet high in meat to excessive weight gain when compared to people eating the same number of calories from non-meat sources.

The results of this study highlight the importance of eating a well balanced, reduced calorie diet for optimal health and weight management goals. All calories are not created equal, and don’t have the same impact on our metabolism and ability to store or release fat for use as energy. Meat is high in calories and protein which alters the way our body regulates appetite.

Healthy weight loss and maintenance are the result of a combination of lifestyle modifications which impact our genes and the way we utilize energy. Lowering calories from meat sources in favor of fiber rich vegetables is one step toward altering metabolic balance. You’ll need to establish a multi-step approach to reach your permanent weight goal.

Step 1: Focus on Proper Food Balance

Make Vegetables the Core of Your Diet

Make Vegetables the Core of Your Diet

People trying to lose weight must be mindful of the amount of food eaten, but research from the Harvard School of Public Health suggests that eating a well balanced array of different foods may be the key to controlling weight. They have developed their own ‘Healthy Eating Pyramid’ which allows for large quantities of fresh vegetables, healthy fats, oils and grains.

The pyramid minimizes foods such as dairy, red meat, refined carbs such as rice, bread and pasta, potatoes, sugary drinks, sweets and salt. Many people find that when they follow a well balanced diet plan consisting of the proper blend of food groups, eat at home regularly and use smaller plate sizes for meals, they’re able to naturally lose weight without the need to count calories.

Step 2: Place Exercise at the Top of the List

Eating a well balanced, healthy diet is only half of the weight loss equation. Many people are able to drop some weight strictly through lowering calories, but few are able to maintain their weight without a regular exercise plan. Exercise should be scheduled at least 5 days a week. It’s best to keep track of your progress on a chart as a fun way to motivate yourself.

Most people need 20 – 30 minutes of physical activity on most days of the week to dramatically lower the risk of heart disease, diabetes, stroke and certain cancers. You’ll also receive a mood lifting boost which will help you remain positive as you make the lifestyle changes which will lead to healthy weight loss.

Step 3: Supplement with a Multi-Vitamin

Supplement With a Multi-Vitamin Daily

Supplement With a Daily Multi-Vitamin

Vitamins are an inexpensive insurance policy which every active adult should be taking on a daily basis. Occasionally vitamins are maligned in the media based on a poorly controlled study showing they’re ineffective. The vast majority of these studies are performed using poor quality synthetic versions of vitamins which may actually be detrimental to your health. Choose a good natural vitamin which clearly states that it’s made from whole foods sources. It will cost a little more, but your health is well worth the extra cost.

The balance of the foods you eat are important to your overall health and weight management goals. Excess calories from protein sources such as red and processed meats cause the body to store excess energy as fat. While meat is an important source of nutrition, it shouldn’t account for more than 10 to 20% of your diet. Substitute healthy amounts of fresh vegetables which trigger the metabolic release of stored fat, get regular exercise and take your multi-vitamin and you’ll be well on your way to vibrant health and your permanent weight loss goal.

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Reduce Meat to Lower Weight and Burn Fat

July 24, 2010
(Article first published as Low Meat Diet Possible Key to Weight Loss, Fat Reduction on Technorati.)

Consuming too much meat, especially red and processed meat has been linked to increased risk of heart disease and cancer, and now those trying to lose weight are well advised to limit total calories from all meat sources. Research reported in the American Journal of Clinical Nutrition links a diet high in meat to excessive weight gain when compared to people eating the same number of calories from non-meat sources.

The results of this study highlight the importance of eating a well balanced, reduced calorie diet for optimal health and weight management goals. All calories are not created equal, and don’t have the same impact on our metabolism and ability to store or release fat for use as energy. Meat is high in calories and protein which alters the way our body regulates appetite.

Healthy weight loss and maintenance are the result of a combination of lifestyle modifications which impact our genes and the way we utilize energy. Lowering calories from meat sources in favor of fiber rich vegetables is one step toward altering metabolic balance. You’ll need to establish a multi-step approach to reach your permanent weight goal.

Step 1: Focus on Proper Food Balance

People trying to lose weight must be mindful of the amount of food eaten, but research from the Harvard School of Public Health suggests that eating a well balanced array of different foods may be the key to controlling weight. They have developed their own ‘Healthy Eating Pyramid’ which allows for large quantities of fresh vegetables, healthy fats, oils and grains.

The pyramid minimizes foods such as dairy, red meat, refined carbs such as rice, bread and pasta, potatoes, sugary drinks, sweets and salt. Many people find that when they follow a well balanced diet plan consisting of the proper blend of food groups, eat at home regularly and use smaller plate sizes for meals, they’re able to naturally lose weight without the need to count calories.

Step 2: Place Exercise at the Top of the List
Eating a well balanced, healthy diet is only half of the weight loss equation. Many people are able to drop some weight strictly through lowering calories, but few are able to maintain their weight without a regular exercise plan. Exercise should be scheduled at least 5 days a week. It’s best to keep track of your progress on a chart as a fun way to motivate yourself.

Most people need 20 – 30 minutes of physical activity on most days of the week to dramatically lower the risk of heart disease, diabetes, stroke and certain cancers. You’ll also receive a mood lifting boost which will help you remain positive as you make the lifestyle changes which will lead to healthy weight loss.

Step 3: Supplement with a Multi-Vitamin

Vitamins are an inexpensive insurance policy which every active adult should be taking on a daily basis. Occasionally vitamins are maligned in the media based on a poorly controlled study showing they’re ineffective.

The vast majority of these studies are performed using poor quality synthetic versions of vitamins which may actually be detrimental to your health. Choose a good natural vitamin which clearly states that it’s made from whole foods sources. It will cost a little more, but your health is well worth the extra cost.

The balance of the foods you eat are important to your overall health and weight management goals. Excess calories from protein sources such as red and processed meats cause the body to store excess energy as fat.

While meat is an important source of nutrition, it shouldn’t account for more than 10 to 20% of your diet. Substitute healthy amounts of fresh vegetables which trigger the metabolic release of stored fat, get regular exercise and take your multi-vitamin and you’ll be well on your way to vibrant health and your permanent weight loss goal.