Archive for August, 2015

 Keep Your Teens Healthy With These Tips

Monday, August 31st, 2015

teenager_healthy_choiceweb2If you have young teens at home living with you, it’s going to be important that you are teaching them healthy habits so that they don’t end up having to battle a serious weight problem down the road.

It’s a sad state right now as many teens are growing more and more overweight as time goes on and this is only going to set them up for serious health risks as they move into their adult years.

Fortunately, if you take steps to implement a few healthy strategies in your home and with their lifestyle, you can better re-enforce good habits that will serve them well for the years to come.

Let’s go over what a few of these tips are so that you can get started with your own teens as soon as possible.

Focus On Eating One Meal Together Each Day

Family Enjoying Meal At HomeThe very first thing that you should do with your teens is make sure that you focus on eating one meal together each and every day. While you may not be able to control what your teens eat when they’re dining at the cafeteria at school or the snacks they pick up afterwards, you can most certainly make sure that they get a good home cooked meal for dinner.

As much as you can, try and have a family dinner. Not only will it help you ensure they’re eating healthy, but it will also give you some time to come together as a family and strengthen that bond.

Get Them Involved In Extra-Curricular Activities

507c5e7e0953dNext, make sure that you encourage your teens to get involved with extra-curricular activities. While ideally these activities would be physical activity based, if they aren’t, that’s okay as well.

The important thing is that they’re going out and doing something other than sitting at home and watching TV or playing video games.

As long as they have something they are passionate about, they are going to be that much less likely to end up using drugs or alcohol because they’re bored.

Invite Them To The Gym

PN-the-gymWhen you’re going to the gym next time, consider inviting your teen to join you. They’re at the age now where they can start in on a good weight training workout program as long as they get help from a trainer and are supervised.

It’s important that you guide your teen along this path, especially if you have a male teen because most will start eventually training on their own if you don’t. Males, more often than females, get the desire to build muscle during their middle teen years and if they go about learning themselves, they may use improper technique.

This needs to be avoided so get them on the healthier path yourself.

Avoid Discussion About Their Body Appearance

Body IsFinally, last but not least, as you encourage teens to get healthy, avoid too much discussion of their body appearance. If your teen is overweight, don’t make a big deal of it. The more you stress that, the more self-conscious they’ll get and the less likely they will be to want to exercise in the first place.

Instead, focus on their health and really enforce how happy you are about any positive changes they are making.

Take a positive approach with this and you’ll fare far better than taking a negative one.

So keep these quick tips in mind for dealing with your teens. If you approach it with the right attitude, you can ensure that your children grow into healthy adults that want to lead the active lifestyle that will help keep their weight under control forever. 

Smart School Lunch Options For Energized Kids

Sunday, August 30th, 2015

biggggeeeerPreparing a lunch meal for your kids to take as they head off to school each day is one of the best things that you can do to not only make sure that they sustain high enough energy levels for the afternoon period, but to also reduce the chances that they pick up high-fat, high-calorie cafeteria food.

While there’s no saying for sure whether your kids will actually follow through and eat those lunches you send with them, at least if they are prepared, they have the option.

Let’s take a quick look at some smart school lunch options that you can prepare in just minutes so that you can still keep up with your busy schedule and get out of the door as fast as possible.

Salmon Salad Sandwiches

kittencals-simple-and-delicious-salmon-salad-sandwich-01The first great option for your kids is salmon salad. Many kids won’t eat salmon when cooked on the grill, but canned salmon they’ll eat fine. Mix together some canned salmon with some low-fat mayonnaise and place it over whole grain bread.

Serve with lettuce, onion, and tomato – or whatever vegetables they desire.

Egg Salad Pitas

Egg Salad PitasNext, egg salad pitas are also a great choice. Eggs are a high source of protein and as long as you’re only giving them one yolk on occasion, the cholesterol won’t be a concern.

Again, mix this with some low-fat mayonnaise rather than the high fat variety and place it in a whole wheat pita.

Fill the pita with some spinach leaves, sliced peppers, and mushrooms to help get their veggie intake higher.

Mini Pizzas

Mini PizzasMini pizzas are the next great lunch meal to consider. To prepare mini pizzas, simply smear an English muffin with some low sodium tomato sauce and then place over top some chicken deli meat. Add some sliced mushrooms, onions, and peppers, and then lay some low-fat mozzarella cheese on top.

Place under the broiler until cheese melts and then place in a Tupperware container. While they won’t be warm, they’ll still definitely provide the classic pizza taste.

Vegetables, Crackers, And Dip

SSWF-RoastedRedPepperDip1Finally, if you really need something fast on the go, consider some raw veggies with whole grain crackers and a protein packed dip.

Combine together some Greek yogurt with low-fat sour cream and some dip seasoning mix and then place in a small container to serve with the veggies and crackers.

This will provide them with protein, fiber, and complex carbs, so will be sure to keep them energized for the afternoon ahead.

Toss in some fruit for a few more calories and a packet of peanut butter for healthy fats to eat with the fruit and they’ll be all set.

So next time your kid is heading off to school, make sure they have a healthy lunch in hand. If you’re stuck for ideas on what to prepare them, consider any of these terrific options.

Healthy Habits To Make As Your Kids Head Back To School

Saturday, August 29th, 2015

mhh_healthy_girlIf you’re about to send your kids back to school for the start of a new year, one thing to think about is what you can do to ensure they go back with a healthy start.

Each day your kids are going to have to make choices – choices over what to eat, choices over what activities to do, and choices over who to hang around with.

While you cannot make these choices for them, you can take some actions that will help steer them in the right direction.

Let’s go over some of the healthiest habits that you can make as your kids head back to school.

Get A Morning Ritual In Place

breakfastThe first thing to do is to get a good morning ritual in place. This involves getting your kids up early enough so that they have time for a good sit-down breakfast, as well as time to help prepare their lunch.

If you just prepare it yourself (which is still better than having them fend for themselves), you aren’t teaching them how to choose healthfully. If you get them involved, not only is it more likely that they will actually eat the lunch they pack, but they’ll learn something in the process.

This is the greatest skill you can teach them.

Limit Your Purchases Of Video Games And TV Stations And Get Active As A Family

get_activeSecond, also be sure that you aren’t encouraging passive behavior in your kids by purchasing them all the video games they want along with hundreds of TV stations.

Limit it to the basics and keep video games out of your house. While they will likely play them at friends’ houses, as long as you don’t bring them into your home, you’ll still be taking a huge step to limit their usage.

Instead, get active together. You know you need more physical activity so choose something that your kids can take part in. Then you’ll receive the benefits for your own weight loss plan and you’ll be teaching your kids a healthier lifestyle at the same time.

Cook Meals Together

sarah-fragoso-and-family-cookingMany adults rarely take the time to cook a home prepared meal for themselves, but they definitely do want to take time to spend with their kids. So start bringing the two activities together.  Cook your meals together as a family activity and you’ll feel good about what you’re putting in your body, while encouraging your kids to eat healthier as well.

Start Planning An Active Holiday

active-holidaysIt’s never too early to start planning your winter holidays, so take this time to think up something that you can do as a family that will get you up and active. This could be a skiing trip to the mounts at Christmas.

Or, perhaps you want to get away, traveling somewhere warm where you can swim in the ocean and go on various on-land excursions. More and more active vacation ideas are popping up, so start doing your research now so that by the time holiday season rolls around, you have a great plan in place.

So there you have the primary points to keep in mind. Remember these and you can feel good about doing your part to keep your kids as healthy and happy as possible. 

Brown Bag-It The Low Calorie Way With These Options

Friday, August 28th, 2015

ossSuccess-RhondaIf you’re always eating out for lunch while at work, this could be one thing that’s really hindering you from seeing the weight loss success that you desire.  Eating out in restaurants is quite possibly the most devastating that you can do as far as your diet is concerned because it’s what will quickly cause you to consume far more calories than you should be.

Preparing your own healthy lunch doesn’t have to take hours and hours though as long as you know which foods to pick and have some great recipe ideas in mind.

Let’s get you started off on the right foot by outlining just a few smart ideas you should consider.

Egg Spinach Salad

SSWBEEgg spinach salad is a great option for those who are using a lower carb approach to their diet. For this salad, you’ll simply want to hard boil two eggs and then cut them up into bite sized pieces.

Next, toss together with some spinach leaves, some sliced apple, a tablespoon or so of walnut pieces, green onion, cherry tomatoes, and then drizzle with your favorite dressing. If using one that contains fats, make sure it’s olive oil based, not cream based otherwise select a low fat or fat free variety.

Place in a Tupperware contain and you’ll be all set.

Shrimp Skewers

Grilled-Roasted-Garlic-Shrimp-Skewers_s4x3Shrimp skewers are the next good lunchtime often to take with you and actually don’t take all that long to prepare either.

The night before while making dinner, chop up a few larger pieces of vegetables – peppers, onions, and mushrooms, and place them in a container to marinate in low-calorie dressing overnight along with your shrimp.

Then when you wake up in the morning, simply stab the skewers with the vegetables and place under the broiler, turning every few minutes as you prepare your child’s lunch or get your things ready to head off to work.

Once finished, place in a Tupperware container, either on the skewer or off depending on the size, and cover with a lid. You can easily reheat this when you get to work or eat it cold instead.

Chicken Pita

BBQ-Chicken-N-Bacon-PitaPitas are easily one of the smartest options to choose for your lunch meal because of the fact that they’ll hold so many vegetables, helping you boost up your intake. Stuff your chicken pita with spinach leaves or shredded cabbage for the most nutritional density and then add in some sliced sugar peas, carrots, bean sprouts or alfalfa sprouts.

Drizzle with some olive oil based Italian dressing for healthy fat and you’ll have a delicious meal that provides all three major macronutrients.

So there you have some great, highly nutritious and tasty, lunchtime options to prepare yourself on those busy mornings when you need to get out the door but don’t want to sacrifice your diet that day with a meal out.  Be as prepared as possible the night before and making a healthy lunch will take mere minutes during the morning. 

How many calories a day to lose weight?

Thursday, August 27th, 2015

The bio-mathematics of weight loss



overweight-womenIf you are an overweight or obese adult, you probably eat too much i.e. more than you actually need. As a matter of fact, your body needs a certain amount of calories to keep itself functional and active, and if you eat or drink more than that, you will likely gain weight. Likewise, if you consume fewer calories than you expend, you will lose weight.


So, the question is, what number of calories you actually need to consume daily to lose weight?


If you are one of those billions around the globe who are trying their best to get or maintain an ideal body weight and minimize extra body fat, this is the first and the most vital aspect you should consider.


The answer:

overweight (1)Your recommended per day calorie intake primarily depends on your age. If you are an adult man with average height and built, you need to take 2,500 calories / day. Similarly, if you a woman with average weight and height, you will need to take 2,000 calories daily. Do remember; however, that these calories should come from cumulative sources i.e. you should eat a healthy, balanced diet consisting of foods from all major groups e.g. proteins, carbohydrates, fats, nutrients and minerals.


Diet and nutritionIf you are eager to lose weight, a good rule of thumb is that a caloric deficit of 3,500 calories leads to a weight loss of approximately one pound. Therefore, you could begin by taking five hundred less calories day, providing you are taking a healthy, well-balanced diet and performing your physical activity / exercises regularly. Simply saying, to get rid of one pound per week, you need to reduce your calories by 500 per day. There are two simple ways of doing this; eat / drink 250 lesser calories daily and burn additional 250 calories by performing physical exercise (e.g. walking or jogging for 2 to 3 miles daily).


fruits-vegetablesAnother way to cut back on calories is to watch your portion sizes. Go for relatively smaller, leaner, pieces of meats, perhaps. Eat as much vegetables as possible as they are low in calories but contain higher quantities of vitamins and nutrients) and avoid deep fried food (cheese burgers, fried chicken, French fries etc.). Doing these easy things will have a dynamic impact on your weight.


burn_caloriesIt’s important to remember that you don’t have to starve yourself to lower your calorie consumption. As mentioned above, just take smaller portions of the foods you currently enjoy. If you need to burn those extra calories, again, you do not necessarily need to run miles a day or join a fitness club. Just remember to use the stairs, or park your car away from the door when going to work.


Last but not least, calories – knowing how to find them, how to count them and how to cut them, are key to lose weight on your own. By doing simple mathematics and implementing your diet and exercise plan accordingly, you can successfully lose your weight and maintain it for long term.



Garlic – Great weight loss benefits

Wednesday, August 26th, 2015

An expert review


Garlic_Press_and_GarlicGarlic is a simple and powerful health solution for a number of illnesses and as health benefits that cover a range of ailments because of the several unique compounds it contains, especially the allicin. Garlic also contains small amounts of vitamins A, B, C and E, and the minerals potassium, phosphorus, calcium, sodium, and iron. Garlic has been, for long, known for its health benefits such as prevention of heart disease, cancer, and diabetes etc. In fact, Garlic’s most common uses as a dietary supplement are for high cholesterol, heart disease, and high blood pressure. Garlic is also used to prevent certain types of cancer, including stomach and colon cancers. Now, researchers say that garlic may help in weight loss. Garlic contains the compound allicin which is supposed to suppress the appetite and aid in weight loss.


How is garlic used?

chickbrine21Garlic cloves can be eaten raw or cooked. They may also be dried or powdered and used in tablets and capsules. Raw garlic cloves can be used to make oils and liquid extracts.


Composition and nature of garlic

1375433289_1325104120_morskaya-sol-dlya-telaGarlic contains more than 200 chemical compounds. Some of its more important ones include: volatile oil with sulphur-containing compounds: (allicin, alliin, and ajoene), and enzymes: (allinase, peroxidase and myrosinase). Allicin is what gives garlic its antibiotic properties and is responsible for its strong odor. Ajoene contributes to the anticoagulant action of garlic. Garlic also contains citral, geraniol, linalool, Aphellandrene and B phellandrene. The allyl contained in garlic is also found in several members of the onion family and is considered a very valuable therapeutic compound.

How does garlic help in weight loss
How does garlic help in weight lossGarlic acts as an appetite suppressant as it gives the brain signals of satiety when it is eaten. Hence, a person would be less inclined to eat. Garlic also increases the body’s metabolism. Garlic is supposed to stimulate the nervous system to release the adrenalin hormone – thereby increasing the metabolism. High metabolism can in turn help you to burn calories and lose weight.

Recommended quantity

Garlic cloves … do you know your varieties?Studies have shown that an average of 900 mg garlic/day (as little as one half to one clove of garlic) could decrease total serum cholesterol levels by approximately 9%. Dieticians suggest that a normal adult should not eat more than 3 cloves a day.

Flax seeds – Fast weight loss

Tuesday, August 25th, 2015

whole_and_ground_flax_seedFlax seeds, like all seeds, are a good source of polyunsaturated fats and mono-unsaturated fats. In addition, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance — many dieters have found that flax seed has been a key to keeping them feeling satisfied. Flax seed is also high in most of the B vitamins, magnesium, and manganese, all vital to human health.

Today, flaxseed is found in all kinds of foods, from crackers to frozen waffles to oatmeal. Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

–       Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

–       Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed-contains 75- 800 times more lignans than other plant foods

–       Fiber. Flaxseed contains both the soluble and insoluble types.


How do flax seeds help in weight loss

flax-oil2It has been seen that adding flaxseed oil to foods, or seeds taken with a meal, creates a feeling of satiation (feeling of fullness and satisfaction following a meal). The essential fats in flaxseed oil cause the stomach to retain food for a longer period of time as compared to no-fat or low-fat foods. The addition of flax oil to food also results in a gradual release of this combination into the small intestine. The physiological effect is a slow, sustained rise in blood sugar, then a prolonged plateau of blood sugar. Ultimately, the blood sugar undergoes a slow and gradual drop. You will experience a corresponding feeling of prolonged energy, stamina and satisfaction with no immediate hunger pangs following the meal. The net result is that you feel fuller, longer, and actually eat fewer calories in the long run than if you would have chosen a no-fat, low-fat diet. 

Recommended quantity

It may be healthy to add one to two tablespoons of freshly ground flaxseed to your cereal in the morning for potentially controlling weight as well as for other health benefits. Flaxseed that’s freshly ground will have more active lignans than flaxseed that’s already pre-ground, so it’s best to get a small flaxseed or coffee grinder to grind your own flaxseed.

Fiber – For effective weight loss

Monday, August 24th, 2015

high-fiber-foods1Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease and promoting significant weight loss .High fiber diet promotes weight loss through less calorie intake while you eat normal amount of food. Fiber intake ensures that you don’t get hungry and tempted to eat foods which are not a part of your diet. So, you stop thinking of eating more all the time as you did before. Fiber foods take a long time to be chewed properly. Though this does not directly contribute to weight loss, the dieter feels as if he/she has eaten a substantial meal than the usual one. Further, it also takes longer time to finish this meal which in turn helps. Intake of fiber foods make a positive contribution towards your health by aiding the food to move expeditiously through your body.

How does fiber help in weight loss?

How-does-fiber-help-with-weight-lossOne Swiss study determined that consuming a high-fiber meal reduced hunger more than eating a meal lows in fiber. You can find a number of sources for fiber. 

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Studies show that people who have included fiber into their daily diets have had better weight loss results than those who have dieted without including fiber.


List of high fiber foods


–       Grain, Cereal and Pasta

–       Spaghetti (cooked)

–       Whole-wheat (cooked)

–       Bread (whole wheat or multi-grain)

–       Bran (known to have the highest fiber content. Can be consumed as corn bran, wheat bran, bran flakes)

–       Whole-wheat pastas

–       Popcorn (air popped)

–       Barley (cooked)

–       Bown rice (cooked)

–       Fruits

–       Dates

–       Apricots

–       Raisins

–       Strawberries

–       Raspberries

–       Blueberries

–       Apple with skin

–       Pear with skin

–       Banana

–       Orange

–       Vegetables

–       Dark green leafy vegetables like spinach is the best.

–       Peas (cooked)

–       Kidney beans

–       Lima beans

–       Carrots (raw)

–       Tomato paste

–       Potato (with skin or baked)

–       Sweet corn (cooked)

–       Dried Fruits and Nuts

–       Almonds

–       Pistachio

–       Pecans

–       Seeds

–       Split peas (cooked)

–       Lentils (cooked)

–       Black beans (cooked)


Recommended quantity

Physicians believe you should consume anywhere from 25 to 35 grams of fiber daily, although most Americans eat 15 grams or less.


Dealing with childhood obesity

Sunday, August 23rd, 2015

Your child must lose…to win!

 ObeseChild460Do you know that more than 17% American children and adolescents suffer from childhood obesity? In fact, the problem of obesity or abnormally high weight is continuously rising among children. This has resulted in a growing concern for both health care providers and the parents. What is even more alarming is that not many people are fully aware of the consequences of this problem. The complications which may arise due to uncontrolled obesity include diabetes, heart disease, hypertension, sleep apnea, arthritis, and reduced mobility and life expectancy.


For the same reason, it is vital for the parents to address the issue as early as possible as, after all, prevention is better than cure. Read on to discover some simple, easy and cost-effective measures to deal with the condition.


So, what makes your kid fat?

what makes your kid fatYour child’s body gets the energy it needs from the food he / she eats (Input). This energy is used to perform physical activity (Output). The unused energy is stored in the body is stored as fat. Therefore if, for some reason, this input is more than the output, it will cause your kid to become fat or obese.


What are the risk factors?

Risk-FactorsSome common factors that may cause your child to become overweight or obese include:

Food preferences: Foods rich in fat and sugar
Lack of physical activity: Sedentary lifestyle

Family history: If parents are obese, children have more chances of being over weight


What you can do?

obeseRemember, being closer than anyone, parents have the main influence on the diet and life style pattern of their children. Therefore, simple measures and easy tactics in the home can have a significant impact on reducing your child’s overweight or obesity. It is always better to address the problem as early as possible as most overweight children become overweight adults as well.


Following recommended measures are of utmost importance in managing the overweight or obesity of your child.


Enhancement in physical activity

Brenda instructing students pe174TV viewing should be limited to no more than 2 hours per day, discourage TV in kid’s room.

Plan and execute activities that kids and family view as fun. Walking the dog is great daily exercise that also teaches children about having the extra responsibility of something in their care.


Develop plan for increasing activities, such as family outings to parks. Alternatively, you can suggest indoor activities such as dancing or jumping rope. Children also love to play games like skipping, hide and seek, hopscotch and tag.

Suggest gifts/rewards that promote physical activity, such as active games, music CDs, or DVDs. With a little incentive you could get the kids doing chores like sweeping the yard, cleaning the family car or even weeding the garden.


It is, however, important to remember that when you child is involved in long exercises; they should include a gradual warming up and cooling down periods. Examples of warming up exercises are brisk walking or jogging on the spot. Similarly, when cooling down, stretching exercises help to restore the muscles resting length.


Improvement in eating habits

15759635-largeYou should choose a balanced diet for your child, essentially representing the major food groups of whole grains, vegetables, fruits and legumes. It should also include dairy products, fish, meat and poultry.

Look for unhealthy dietary habits. Limit fast foods or providing lower fat alternatives, eliminating soft drinks or switching to low calorie drinks, changing to 2% or skimmed milk, substituting low-calorie, high-fiber snacks (low-fat popcorn, fruits, or vegetables) for the high calorie ones.

Never let your kid skip his / her breakfast.  However, you should limit your kid’s daily food consumption to frequent small meals instead of a fewer large meals. A difference of three hours between two meals is mostly recommended, constructing 4 to 5 small meals each day.


In short, if managed early and properly, childhood obesity can be successfully controlled. Necessary measures, if taken early by the parents, can change the outcome for obese children or even prevent it happening in the first place. However, such change should be gradual and parents must plan for small, single changes at a time.


Citrus fruits and obesity

Saturday, August 22nd, 2015

Weight loss benefits…


Seasonal-eating-citrus-fruitsCitrus fruits include grapefruit, lemons, limes, tangerines, and oranges. They are best eaten fresh and are high in vitamin C as well as a wide range of nutrients and protective phyto-chemicals like pectin and naringenin. When eaten raw they are a good source of soluble and insoluble fiber. By adding Citrus Fruits to the daily diet, one can greatly increase metabolism, increase ability to get rid of fat and, hence, citrus fruits can be called as an effective weight-loss weapon.  It has been shown that people can actually eat large quantities of food without consuming too many calories by choosing foods high in fiber and water content. Besides being a refreshing source for the mind and body, citrus fruits have been also recognized for their numerous other health benefits.


How do citrus fruits help in weight loss?

citrus_fruitAccording to researchers, Vitamin C & naringenin, found abundantly in all citrus fruits, have a fat burning quality.


Vitamin C

Vitamin C reduces the effectiveness of fat. It reduces its content and can liquefy or dilute fat. By diluting the fat, it makes it less effective, and easier to flush out of your system. Vitamin C also works on cholesterol deposits. Vitamin C can help burn out the cholesterol, hence, making it difficult for cholesterol deposits to form in blood vessels.

Naringenin – A phytonutrients present in citrus fruits

Oranges1Citrus fruits mainly consist of various water-soluble plant pigments collectively called as flavonoids. Of all the flavonoids, the most abundant one is naringenin, a naturally occurring alkaline compound in all citrus fruit, but most significantly in grapefruit, orange and tomato.

Naringenin has a significantly positive bioactive effect on human health as a fat blaster (weight loss agent), antioxidant, anti-inflammatory agent, carbohydrate metabolism promoter and immunity system modulator. 

US study – Naringenin, a key to fighting obesity

naked_girl_lying_on_table_with_grapefruitIn 2006, a scientific study was performed by the Florida Department of Citrus at the California Scripp’s Clinic. It was found that by adding 4 ounces of grapefruit juice or half a grapefruit to meals, participants had an average weight loss of 3 1/2 pounds a week without altering their diet in any other way.  Researchers believed a compound, naringenin, in the grapefruit helped the liver lower cholesterol and also helped regulate insulin levels. Both of these factors had a significant impact on overall weight reduction of the subjects.

It should be noted that obesity constitutes the main part of the “metabolic syndrome” that is also characterized by hypertension, elevated blood cholesterol and disturbed glucose and insulin metabolism. 


Canadian study – Naringenin, as an effective weight reducer and maintainer

dieting on citrus fruitsIn another study performed at the Roberts Research Institute at the University of Western Ontario, the study mice were divided into four groups. They fed one group a normal, healthy diet. The second group received a high-fat, high-calorie diet. The third and fourth groups received a high-fat, high-calorie diet along with a naringenin supplement.

After just four weeks, the mice on the high-fat, high-calorie diet became obese. In addition, they became insulin and glucose intolerant. On the other hand, the two groups who received the naringenin supplement fared much better. Despite the same high-fat, high-calorie diet, these mice did not gain weight like their counterparts. In addition, the naringenin mice did not develop key health factors linked to Metabolic Syndrome. In fact, they lowered their triglyceride and cholesterol levels. They also continued to metabolize glucose normally and they never developed a resistance to insulin. At the end of the study, it was found that naringenin had marked lipid- and lipoprotein-lowering potential, without affecting caloric intake or fat absorption.

Citrus fruits weight lossIt was also found that naringenin, in concentrations far above levels found naturally, makes the liver burn fat instead of storing it. These effects were independent of caloric intake as the mice ate exactly the same amount of food and the same amount of fat. There was no suppression of appetite or decreased food intake, which are often the basis of strategies to reduce weight gain and its metabolic consequences.

As a conclusion, it was suggested that naringenin metabolizes hepatic VLDL (very low density lipoprotein) production, improves glucose tolerance and insulin sensitivity and prevents obesity associated with high-fat diet. 

(Mulvihill et al., Diabetes journal, July 10, 2009)