When you are trying to stick to a healthy diet, the hoildays are around the corner. It can be hard to fight off those sweet cravings around us. This is especially true for those individuals who have a sweet tooth. Giving up sweets is a lot harder when you have them around you at this time. Thankfully, there are a variety of yummy and healthy snacks that you can buy or make in the comfort of your own home. They will satisfy your sweet craving, and they won’t affect your waistline!
Ice cream made with reduced sugar — If you’re the kind of person who likes to indulge on a bowl of ice cream, do not feel bad, it may actualy be good for you. Have 1 scoop only with no added topping. New research shows that dairy is rich in CLA which helps with weight loss. But go for ice cream made with reduced sugar. It is a lot healthier. It also provides your body with a good amount of calcium.
Frozen Fruit — Another way to satisfy your sweet craving is by stocking your freezer with fruit. When you get a craving for a frozen treat, instead of reaching for a Popsicle you can have some frozen fruit. Frozen fruit is a great way to cool off on a hot day, yet it doesn’t have any preservatives or manufactured ingredients.
Dark Chocolate — Chocolate lovers have the most difficult time staying away from candy and other chocolate sweets during the holidays. But instead of fighting the craving, they choose dark chocolate instead. It’s a lot better for you and contains plenty of antioxidants that are good for your body. It’s a guilt-free way to satisfy your chocolate craving. Have a bite or two as a snack.
Jello with reduced sugar— Jello is extremely sweet, which makes it the perfect snack for sweet addicts. But go for jello made with reduced dugar. Don't go for jello wih artificial sweetners. Jellofrom berries has lots of antioxidants. Top with 1 tsp. of whipped cream. It’s like eating a rich dessert without the excess calories from a cheesecake.
Fruit Smoothie — Fruit smoothies are the perfect alternatives to high calorise milkshakes. They are sweet, delicious and full of good nutrients. All you need is a blender. Add fruit, ice, and some milk and you have a perfect snack.
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Dr. Michael Aziz is the author of The perfect 10 Diet. He is a frequent guest on ABC, CBS, WGN, NBC, Fox, the 700 Club, and Telemundo. He has appeared in many national TV shows (Dr. Oz, The View, the Doctors), and others. He is board certified in internal medicine.
He is an attending physician at Lenox Hill Hospital in New York City. He is a member of the American College of Physicians and the American Society of Internal Medicine, and Dr. Aziz is also a fellow of the Royal Society of Medicine in the United Kingdom. He has appeared as a keynote speaker before prestigious groups nationally and internationally such as the American Academy for Anti-Aging. He is the founder and director of Midtown Integrative Medicine in New York City, a practice that focuses on traditional, complementary, and integrative medicine. Dr. Aziz lives in New York City.
THE PERFECT TEN DIET
While there is a myriad of theories on aging, there are few basic theories that are commonly accepted by many medical professionals: Oxidation Reactions, sub-optimal hormone Levels, and advanced glycation end products.
1. The Oxidation Reaction Theory of Aging
An oxidation reaction occurs when life essential oxygen combusts and produces by-products referred to as oxygen free radicals. It is like thaty nail exposed to oxygen. It becomes rusty. When this process occurs in people, it is called aging.
Free radicals steal electrons, or donate them to a nearby molecule. In doing so, the radicals create a molecule that damages, disrupts, and destroys nearby cells. If DNA is involved, the problem intensifies and cell mutations may occur (a theory for the common cause of cancer). Over time, free radical damage builds in the body, thus causing aging.
This happens through smoking, eating certain foods, air and water pollution, x-rays, sun exposure and a variety of other poisons we are exposed to on a regular basis.
When enough damage accumulates, cells can't survive properly anymore and they just give up.
2. The Sub-Optimal Hormone Level Theory of Aging
The other generally accepted theory for aging is that it is caused by sub-optimal hormone levels. As we grow older, some hormones begin a steep decline that strongly parallels the beginning of many visible aging signs and symptoms. These hormones include the sex hormones (estrogen, progesterone, testosterone) and human growth hormone (HGH), .
Conversely, cortisol, the stress hormone goes up and this lead to aging. Excess levels of this stress hormone are catabolic and literally eat you up inside. Thyroid hormone doesn't generally decline with age. However, many anti-aging doctors insist that slow thyroid function is common and can hasten aging and heart disease.
Estrogen, progesterone, and testosterone serve many important purposes. They provide sex drive; help build muscle, skin, and bone; keep our minds sober and sharp; provide protection for our hearts; and help us feel and be physically attractive.
Human growth hormone, commonly called HGH, is responsible for stimulating the growth of our tissues. Growth in our internal organs, skin, muscles, nerves, and bones is stimulated by levels of HGH. As levels of HGH slow down from age 20.
The spare tire that forms around our bellies at middle age is linked to declining hormone levels. This is often one of the main reasons why many popular diets do not work.
3. Advanced glycation end products
Advanced glycation end products are responsible for aging. They are implicated in early wrinkes, heart disease, cancer, and Alzheimer's. It is the cross linkage of protein. Reducing sugar intake has been shown to reduce the damage. When you drop sugar or soda on the floor, it is very hard to clean as it is sticky, the same happens when we eat sugar or bad carbs. Sugar and bad carbs damage the protein.
An Effective Anti-Aging Program
Now that you have a basic understanding of some of the major factors that cause aging, let us provide you with an overview of a rational anti-aging program.
Eat right: The first thing to do is we have to change our diet. Sugar is very damaging to the skin. It also messes cortisol, which makes us fat. Get rid of sugar, your complexion will improve and belly fat will melt away. Next, get rid of polyunsatuared oils such as fried fast food choices. Your favorite french fries are full of free radicals.
Dr. Michael Aziz totally discourages the Mediterranean diet that most doctors advocate for longevity. Surprised? He explains that this diet is way too high in alcohol and grains. The studies were done on active Greek farmers. Many doctors overlooked that fact. In Western nations, it is a totally different scenario. We are a sedentary so the Mediterranean diet is bad for hormones. He goes to say that a vegetarian diets are bad for HGH. The same goes for low-carb diets as they have too much fat which is the enemy for HGH secretion.
Reduce calories. A study published 2 months ago shows for the first time that reducing calories help with longevity in mammals. This was previoulsy proven in flies only.
Excercise: is the greatest anti-aging weapon. Anerobic excercise boosts growth hormone, the fountain of youth hormone that keeps us young looking for long time. Buy some 10 pounds dumbbells and do 15 minute work out in front of your TV, and you don't even have to go to extreme.
Deal with stress: Stress is bad for sex hormones, we have to meditate and relax every night at least for 10 minutes. We have to get at least 8 hours of sleep to boost growth hormone production as it is made during sleep.
Do not get botox injections: Surprised? A study published in the Journal of Cosmetic Dermatogy found that botox, yes, it eliminates wrinkles short term, but injections lead to the muscles to compensate which can lead to more wrinkles down the road.
Live a healthy lifstyle: Smoking creates free radicals. Excess alcohol is bad for HGH, and the sex hormones. Too much sun, again free radiclas. Have a good sex life, it is good for your sex hormones. There is an added benefit, if you orgasm 3 times a week, you can live 8 years longer.
Take the right supplements: Vitamin E for example, prevents lipid peroxidation, but in the process it becomes oxidized into a damaging tocopheroxyl radical. This process, however, can be reversed by vitamin C. Vitamin C regenerates vitamin E and glutathione regenerates vitamin C. Glutathione and vitamin E both require selenium for their action. There is now concern about safe doses of antioxidant supplements. Vitamins and minerals are good for us, but too much of anything can be harmful. Although there is no solid evidence that high doses of single antioxidant vitamins are really harmful, it is common sense not to take too much of any one on their own.
L glutamine at a dose of 2 gam day can tighten the skin, make us lose fat, and help build muscles. L arginine at a dose of 1 gram a day can help do that too in a recent study in JAMA in 2010.
Consult anti-aging doctor: If you suspect a sluggish thyroid, or problem in your sex hormones. There many natural hormones now on the market which can delay aging.
Dr. Michael Aziz, is an internist at at Lenox Hill Hospital in New York City, and author of the Perfect 10 Diet.
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