Beat cravings, let go of excess weight, avoid Alzheimer’s, and get healthier!

PeopleGalleryPortugalColour and Appetite: Research has illustrated how the colour BLUE is soothing and slows down human metabolism. More importantly, studies show that it is an unappetizing color! Researchers discovered that blue curbs your appetite because it’s rarely found in nature (meats, vegetables) so blue doesn’t stimulate an automatic appetite response. Put a blue light in your refrigerator to help avoid late night cravings or add blue food dye when you’re baking. Choose blue plates, blue glasses and a blue table cloth to also decrease your cravings.

Shape Magazine reported that GREEN’s relaxing tone helps to stabilize emotions and is a perfect color to paint a kitchen or dining area to keep mealtime and snacking balanced.

PURPLE is ideal for people who deal with sleep disorders as the color purple can actually encourage sleep and help you relax faster. This is important because a lack of sleep can cause you to crave sugar and carbs. Levels of leptin, a hormone that tells your brain that your full drops by 18%; while levels of ghrelin, which makes you crave comfort food increases by 28%. Plus, lack of sleep raises cortisol levels making your appetite surge.

Sugar, Gluten and Health: A report by Eye Witness News describes how, in the UK, the Scientific Advisory Committee on Nutrition (SACN) recommends limiting your added sugar intake to five percent, in order to avoid obesity and type 2 diabetes. They calculate this to be the equivalent of 25 grams of sugar (5-6 teaspoons) per day for women, and 35 grams (7-8 teaspoons) for men. UCLA studies determined that Alzheimer’s is a disease caused mainly by gluten consumption, poor lifestyle choices and excessive sugar. Sadly, Centers for Disease Control and Prevention (CDC) stated that 13 percent of the average American’s diet is sugar.

You can easily drop excess weight when you eliminate sugar-laden foods because you’re also eliminating the Calories from the fats and refined starches in those foods. In, Nutritionist Catherine Saxelby comments, “Think of shortbread biscuits. Yes there’s only 12 per cent added sugar but with that comes 29 per cent fat from the butter and 65 percent of starch from the flour.” Sugar is only part of the wider problem of junk food. When you quit sugar, you’re cutting out cookies, cupcakes, and ice cream that are Calorie dense, low in fibre, and of poor nutritional value. Even muffins are 400-500 calories, made with fat, high percentages of white flour and sugar, with only a small amounts of nutrition added in the form of whole grains, raisins and bran.

Research from the Mayo Clinic found that diets rich in carbohydrates are associated with an 89 percent increased risk for dementia. Meanwhile, high-fat diets are associated with a 44 percent reduced risk. That being said, there are healthy and less healthy types of fats.

On Global News, Dr. Samir Gupta outlined the Top 5 Risk Factors for Alzheimer’s as follows:
• The Genetic Risk for people with a first degree relative with dementia is a 10 to 30% increased chance of Alzheimer’s
• High Total or LDL Cholesterol in your 50s gives you a 3 fold higher risk of developing Alzheimer’s later in life
• High Blood Pressure in Mid-Life results in a higher chance of developing Alzheimer’s later in life
• Obesity & Diabetes give you a 1.5X increased risk of Alzheimer’s later in life
• Lack of Exercise is a risk. Studies show that people who exercise regularly have a 45% reduced risk of Alzheimer’s later in life, independent of the other vascular risk factors.

According to the American Diabetic Association (ADA), vegetarians are at lower risk for developing:
• Heart disease
• Colorectal, ovarian, and breast cancers
• Diabetes
• Obesity
• Hypertension (high blood pressure)

A proper vegetarian diet that is low in fat has benefits that include:
• Lower weight
• Better colon health
• Reduced risk of dementia

The American Dietetic Association published their view of plant-based diets in the following statement:
“The official position of the American Dietetic Association is that vegetarian diets can be a healthy option for people in all walks of life – adulthood, childhood, infancy, pregnancy – if they are well-designed and include all of the essential vitamins and nutrients.”

Celebrities who are now vegetarian include Kristen Bell, voted PETA’s sexiest vegetarian, former President Bill Clinton, Anne Hathaway, Bryan Adams, Chrissie Hynde, Russell Brand, Ashley Judd, Diane Keaton, Ellen Degeneres, Emmylou Harris, Tobey Maguire, Woody Harrelson, Moby, Forest Whitaker, Joaquin Phoenix, Stella McCartney, Eric Stolz and Shania Twain.

Go one step further and cut out processed foods, saturated fat plus bad cholesterol and a vegetarian diet will make you feel more energetic plus lead to significant weight loss because plant-based whole foods have less calories, sugar and salt than processed meats. Getting regular exercise, eliminating gluten and dairy from your diet will keep Alzheimer’s away.

Despite the benefits that vegetarianism offers, you will require some supplements:
• Vitamin B12 is an essential nutrient (take 1000mg per week). Excess VB12 is not toxic as any excess is eliminated in the urine.
• Omega-3 fatty acids help brain function (take 2 to 5 T ground flax seed per day)
• Vitamin D is essential for bone strength, especially as you age (read the package)

Consult a doctor or nutritionist to be sure you are receiving sufficient protein, vitamins and minerals. Use balance and moderation by avoiding processed foods. Cut out salt, sugar and poor quality fats, plus eat whole foods. A UCLA study showed that eliminating simple carbohydrates, gluten, and dairy from your diet, adding supplements to your diet, lowering stress with meditation, plus getting regular exercise, reversed Alzheimer’s within a six week period. Details of this study are included at the end of this document.

In August 2015, California’s Sausalito Marin District was the first City District in the USA to serve their students 100 percent organic meals, sustainably sourced and free of genetically modified organisms (GMOs). The 2010 Healthy and Hunger Free Kids Act required schools in the U.S. to update their meal provisions to meet new USDA nutritional standards and offer more whole grains, fresh fruits and vegetables, plus lean proteins to children who receive subsidized school lunches. The Berkeley-based nutritional nonprofit The Edible Schoolyard Project explains that it is equally important to prioritize food education.

“Schools that incorporate an integrated approach to edible education—combining local, seasonal food procurement strategies with hands-on lessons taught in the classroom, kitchen, and garden—are far more likely to sustain healthy school meal initiatives,” said Liza Siegler, the organization’s head of partnerships and engagement.

Justin Everett, consulting chef with the Conscious Kitchen, explained, “By embracing fresh, local, organic, non-GMO food, this program successfully disrupts the cycle of unhealthy, pre-packaged, heat and serve meals that dominate school kitchens.”
Many organic foods contain more vitamins than processed foods, they also contain more antioxidants, according to Organic Facts. In an article by A.L. Kennedy of Livestrong, “A University of California Davis study found that organically-raised tomatoes had higher concentrations of the antioxidants quercetin and kaempferol, both of which may protect the body against certain diseases by helping promote cell health. The researchers at the University of California Davis believe that organic foods contain more antioxidants because plants create antioxidants in order to defend themselves from plant-eating insects.”

Eat organic fruits and vegetables, go Vegan, dance, walk or run the extra mile, shed pounds, gain health, and create your new life!

Elizabeth Rose