An interesting article from Cooking Light offers some insight into a recent diet trend: Can intermittent fasting really boost your metabolism to help you lose weight?
Surprisingly, research suggests that the effect of intermittent fasting has the same or less negative effects on metabolism compared to traditional dieting. The reason why many think intermittent fasting improves metabolism is due to less loss of lean body mass and greater fat burning. It’s impossible to lose weight without losing a little lean body mass, but research suggests that a lower percentage of lean body mass is lost when losing weight with intermittent fasting than with traditional dieting. Preserving more lean body mass means the body’s calorie-burning slows less. At the same time, short fasting periods cause the body to tap into fat stores and burn a greater percentage of fat mass for energy. (Source: Cooking Light)
What is intermittent fasting? This diet requires you to have an alternating schedule between short periods of fasting (consuming 25% of daily calorie needs) and periods of regular food intake (consuming the regular required calories recommenced for your body type; not binging on these days).
The key to utilizing intermittent fasting for weight loss is the short fasting periods (not extending them as that will slow metabolism) and keeping regular/normal days of eating in the recommended range and not overeating.
I’ve been hearing lots of buzz about the principal ingredient (and the main coloring agent) in curry. I love curry. So, needless to say, I’m hoping there’s something to the turmeric midlife miracle and that it’s not just another health hype fad.
Long known as the ingredient that gives curry its golden hue, turmeric is now capturing attention for its medicinal qualities. That’s because it contains curcumin, a substance with potent antioxidant and anti-inflammatory effects. It’s been touted as a remedy for everything from everyday digestive ills like heartburn and indigestion to serious conditions like arthritis and cancer. But does this spice really measure up to its wunderkind reputation? (Source: FoodNetwork.com)
While turmeric is said to offer bountiful health benefits, more rigorous scientific studies are needed to better understand how the golden hued powder effects our health.
Recently TIME magazine researched turmeric but were unable to find “any double-blind, placebo-controlled clinical trials (the gold-standard of medical research) to support its myriad health claims. Many studies also involved conflicts of interest […] like researchers who owned supplement companies and could benefit from sales of curcumin extract.” (TIME)
However, using turmeric to assist in disease management does have a long history and is gaining popularity. Is it worth a try?
Turmeric Consumption Tips:
Is fresh turmeric or powdered turmeric better to use? Fresh turmeric, which looks similar to ginger, is becoming easier to find in grocery stores, but preparing it involved peeling, chopping, grinding, etc. and the dried version is much simpler to work with — also it takes a lot of fresh root to add up to the concentration of the dried powder so its more flavor (and therapeutic effects?) in a the powder than the root itself.
Combine turmeric with fat; it is fat-soluble and needs the fat to activate beneficial nutritional effects as well as flavors. You can combine with whatever fat you prefer: ghee, butter, oils, etc. and store for use when ready to cook.
Combine turmeric with other spices, black pepper specifically has been shown to assist in absorption.
Think outside the box: don’t only use it in curry, but try sprinkling the spice on eggs and roasted vegetables and meats and using it in smoothies and soups. Look online for recipes to try!
Traditionally turmeric has been said to soothe upset stomachs (in Ayurvedic and Chinese medicine). While not proven, it is an ingredient in Golden Milk, a popular warm beverage that seems to help solve at least psychosomatic stomach issues. You can make Golden Milk with any milk or a non-dairy equivalent and a mix of spices. Check out a variety of recipes: Golden Milk recipes.
It’s anti-inflammatory properties can also help with sore throats, try adding turmeric to a salt water gargle or tea.
Using Turmeric Supplements
Curcumin, the part of turmeric that has the anti-inflammatory and antioxidant properties, is not easily absorbed by the body. So while adding turmeric to your cooking will give your dishes flavor and may assist in some therapeutic ways — as part of a complete diet utilizing other helpful healthy foods — your body will not be absorbing a lot of it. You may want to consider a supplement if you believe the benefits are worth it.
“Curcumin is a powerful anti-inflammatory. But to make a real difference, you’ll need to take it in supplement form,” recommends Maggie Ward MS, RD, LDN, Nutrition Director at the UltraWellness Center in Lenox, MA.”The general dosage recommendation is 500 mg, 1-3 times a day. Some brands are now using a formula that includes ingredients that have been shown to increase the absorption of curcumin, like black pepper, or liposomes, which are fat molecules that help the gut.” (Source: FoodNetwork.com)
Turmeric Risks
Even though turmeric may be good for digestion, some people can experience GI distress with it and high quantities have been linked to acid reflux, low blood sugar, and other unwanted side effects. If you want to try cooking with it use small amounts to start to test your reaction to it. If you want to attempt using supplements with curcumin talk with your doctor first!
If you’re bound and determined to experiment with curcumin medicinally, [consult] your doctor — especially if you are already on medication — because preclinical studies have indicated it might change how other medications you use are metabolized in your body. (NBC)
Suggested Reading
Check out the additional sources below for more tips on utilizing turmeric in your diet and for more information and opinions on how beneficial it really is for your health:
Does Higher Late-Life Cholesterol Lower the Risk of Cognitive Decline? (Source: Hartford Courant)
High cholesterol versus low cholesterol. Good cholesterol versus bad cholesterol. Mid-life high cholesterol versus late-life high cholesterol… Sometimes understanding the cholesterol big picture is “a riddle, wrapped in a mystery, inside an enigma”!
Now you can add another curious twist: there may be an important correlation between higher late-life cholesterol levels and lower risks of of dementia and general cognitive decline.
A new study published in the journal Alzheimer’s and Dementia links high cholesterol with a lower risk of cognitive decline for people over 85 years old. But that might not necessarily mean that having high cholesterol prevents dementia…
They were surprised to find that for people aged 85 to 94 years old, having higher late-life than midlife cholesterol was correlated with a 32 percent lower risk of cognitive decline. In other words, higher cholesterol among the very old was associated with a reduced chance for dementia. (Source: Hartford Courant)
It may be a little premature (and several degrees short of definitive) but it’s heartening to consider the possibility that higher late-life cholesterol could lower the risk of cognitive decline. Watch this space…
