Cinnamon-Another Powerful Sirtfood

Cinnamon-Another Powerful Sirtfood

cinnamon

Cinnamon can activate your sirtuin genes.

Cinnamon appears in the Sirtfood Diet as a top 40 Sirtfood, with the most unequivocal research showing maximum benefit comes from combining Sirtfoods together. Sirtfoods are so named because they contain substances that activate Sirtuin or ‘skinny’ genes, the same genes as exercise and fasting.

While always known that cinnamon lowers blood sugar we didn’t for sure know why. Now brand new research presented just this month at the American Society for Biochemistry and Molecular Biology showed it is by activating Sirt-1.
And with it acting at a genetic level researchers say benefits go beyond blood sugar making it a metabolic powerhouse with anti-aging properties.

Scientists have long suspected that cinnamon can help prevent blood-sugar spikes and protect against insulin resistance, a risk factor for diabetes. But how, exactly, has remained a mystery—and while some studies have suggested a strong effect, others have been inconclusive.

Amy Stockert, associate professor of biochemistry at Ohio Northern University Raabe College of Pharmacy, has been studying cinnamon for years. In 2015, her research showed that type 2 diabetics who took daily cinnamon supplements saw greater reductions in blood sugar than those who took a placebo.

Some of these effects lasted even after participants stopped taking the supplements, says Stockert, which suggested that lasting changes had been triggered at the cellular level. “We started to suspect that one of the proteins involved in gene expression was being influenced by cinnamon,” she says.

Her new research focuses on Sirtuin-1 (also called Sirt-1)—a protein that’s active in insulin regulation. “We know that Sirt-1 acts on another protein that affects how glucose is transported,” says, “so it made sense that it might be the key player.”

Scientists know that Sirt-1 is activated by resveratrol, an antioxidant found in red wine that’s been touted for its anti-aging and cholesterol-lowering properties. Cinnamon contains similar compounds, known as phenols, which Stockert thought might also bind to Sirt-1 molecules in the same way. She and her colleagues used a computer model to test this hypothesis and discovered that the cinnamon phenols had similar, sometimes even stronger interactions with the protein.

This suggests that the phenols in cinnamon also activate Sirt-1, providing a possible explanation for their beneficial properties. “If that’s true, it means cinnamon is doing more than just lowering blood sugar,” says Stockert. “It’s acting on a protein that affects lipid metabolism, cell growth changes, and the expression of a variety of genes.”

Stockert’s previous research found that people who consumed 1 gram a day of cinnamon saw blood sugar reductions comparable to what would be expected from prescription drugs. But she believes that even smaller quantities—like those used in cooking and seasoning—could also have benefits.

“If cinnamon interacts with this enzyme in the way our model suggests, it could possibly be linked to anti-aging, antioxidant control, a lot of really important health benefits,” she says. “And it shouldn’t take one gram a day to see those effects.”

Stockert recommends buying cinnamon—whole or ground—from reputable spice companies. Her team is now studying the effects of cinnamon on fat cells and hope to expand their research to muscle and liver cells, as well.

You can add cinnamon to oatmeal, toast, butternut squash, chili and more. It is also recommended that it be added to other Sirtfood-based meals.

This isn’t the first time cinnamon’s been touted for its health benefits beyond blood sugar control—and it’s certainly not the final word. But given the low risk and reported benefits, it seems a worthwhile addition to your diet, if you like the taste.


Lovage -A Sirtfood With Benefits

Lovage -A Sirtfood With Benefits

lovageLovage, a member of the parsley family, is a widely-used herb in parts of Europe and southwest Asia. It’s an extremely versatile plant possessing flavors of both celery and parsley but much stronger. Lovage is delicious and also extremely high in the sirtuin-activating compound quercetin and is one of the main ingredients of the Sirtfood Green Juice.  Lovage offers a number of health benefits, including supporting kidney health, fighting harmful organisms and supporting joint health.

Here are some of the well-researched benefits of Lovage.

1. Lovage Fights the Risk of Kidney Stones

Lovage is an aquaretic or a type of diuretic that encourages urination without electrolyte loss. The increased urination flushes the urinary tract to potentially help avoid kidney stones.

2. Lung Support

Traditional herbal medicine uses lovage to loosen phlegm in the lungs, which in turn improves airflow, breathing, and oxygen intake. In one trial eucalyptol, the active chemical compound in lovage that reduces lung irritation, produced significant, positive results within four days

3. Soothes Rough Spots

It turns out lovage is loaded with compounds that may soothe rough patches in the body. Compounds in lovage that provide this benefit include limonene, eugenol, and quercetin. Studies involving limonene have shown it provides soothing effects throughout the body, although it has been especially noted to help reduce issues associated with colitis.

4. Promotes Healthy Skin

Lovage is recommended as a natural way to fight skin conditions like dermatitis and acne. The exact mechanism of action is not fully understood, but traditional skin care approaches include lovage in their routines.

5. Fights Harmful Organisms

Scientists have found lovage to be one of the most potent extracts against organisms like E. coli, Salmonella, H. pylori, and H. influenzae.

6. Eases Digestion and Relieves Gas

The soothing benefits of lovage are very effective and it’s even a great remedy to soothe the digestive tract, reduce bloating and relieve gas.

7. Supports Joint Health

The herb is considered a natural remedy for joint discomfort associated with gout and rheumatic swelling of the joints. In addition, it doesn’t cause any terrible side effects.

8. Natural Allergy Support

The soothing effects of lovage naturally help fight the symptoms of allergies. But when it comes to allergies, lovage goes a bit farther. Quercetin, a compound present in lovage, inhibits histamine release and alleviates skin irritation typically caused by sensitivity to environmental irritants.

9. Menstrual Support

Among its many traditional uses, lovage is reported to provide relief from menstrual discomfort. Its high nutrient density combined with its powerful soothing benefits may explain why adding lovage to the diet prior to the beginning of a menstrual cycle may support well-being.

10. Excellent for Recipes

Lovage is a wonderful addition to your favorite recipes, adding taste and increasing your meal’s nutrient value. It’s often used as a replacement for celery, although it’s more pungent so most recipes recommend using about half the amount of the celery called for. The leaves make an excellent salad, and the seeds are used as a spice and often sprinkled over salads and soups. Lovage can even be brewed as an herbal tea. It’s rich in B-complex vitamins, essential for energy, and vitamin C which supports skin and immune system health.

Lovage is safe, natural and can easily be found as a food or herbal supplement!

10 Reasons To Include Buckwheat In Your Diet

buckwheatBuckwheat is one of the recommended Sirtfoods.

The name buckwheat is misleading because it isn’t related to wheat at all. In fact, buckwheat isn’t a true grain, but rather the fruit of a leafy plant belonging to the same family as sorrel and rhubarb. It is often referred to as a pseudo-cereal since the grain is used in ways similar to cereal grains. Its name comes from a Dutch word that translates as “beechwheat,” most likely a reference to the plant’s triangular fruits, which resemble beechnuts. Most of us are most familiar with buckwheat flour used to make the pancakes, crepes or noodles (Japanese Soba).

Here are 10 well-researched reasons why you should give the Sirtfood buckwheat a try:

  1. Buckwheat is high in fiber; good for those with constipation.
  2. The protein in buckwheat has all 9 essential amino acids (that the body cannot manufacture), making it closer to being a “complete” protein.
  3. It is high in the amino acid lysine, which is used for tissue growth and repair.
  4. Buckwheat is gluten-free so this makes it suitable for those with wheat allergies.
  5. It is rich in calcium, iron, vitamin E, and B vitamins, magnesium, manganese, zinc and copper.
  6. The magnesium in buckwheat helps relaxes blood vessels; helps improve circulation, decrease blood pressure and reduce cholesterol.
  7. Buckwheat helps to stabilize blood sugar levels. Due to the slower breakdown and absorption of the carbohydrates in buckwheat, this helps to raise our blood sugar levels more evenly. This especially good for those suffering with diabetes by helping to control their blood sugar levels.
  8. It’s also low in calories, which is good in helping to reduce fat accumulation.
  9. Buckwheat contains rutin, a chemical that strengthens capillary walls.
  10. This Sirtfood being high in insoluble fiber, can help women avoid gallstones.

A range of buckwheat products is available online.

Turmeric-Should You Add To And Take A Supplement?

Turmeric-Should You Add To And Take A Supplement?

turmeric

Turmeric, Curcuma longa or “Indian saffron” has been a part of the healthy dieting trend for quite some time and it isn’t without good reason. Traditionally Asian, the plant belongs to the ginger family and it gives curry its yellowish color and warm, bitter taste. With an amazing array of health benefits it offers, it is no wonder that it has been quickly adopted by the health conscious eaters around the world and forms part of the recommended Sirtfood Diet.

We are advocates for eating a lot of this versatile sirtfood spice. But for turmeric to really boost your health, you may want to add a supplement, too.

The main health-giving part of this plant is the chemical curcumin. More than 7,000 studies have examined its effects in helping prevent cancer, arthritis, diabetes, Alzheimer’s and Parkinson’s. Its anti-inflammatory properties are what make it such a Swiss Army knife of nutrients. “Since chronic inflammation all over the body is the root cause of many illnesses, taking curcumin supplements is an easy and potentially effective way to prevent diseases,” says Ajay Goel, Ph.D. who researches curcumin and cancer at the Baylor University Medical Center in Dallas.

A teaspoon of turmeric contains only about 100 mg of the active ingredient. You need anywhere from two to 10 times that to get the biggest benefits. For supplements, Goel recommends taking ones that contain 250 or 500 mg once or twice a day.

There is a wide range of turmeric supplements available at Amazon’s online store.


Walnuts And Fat Loss Link

walnutsWalnuts , one of the top 20 Sirtfoods actually help you shed weight according to a new study.

Eating too many nuts is often noted as one of the mistakes people make that stop them losing weight. However, a new study suggests that walnuts may actually help you shed fat.

The study’s lead scientist, Dr. Cheryl Rock of the University of California, San Diego School of Medicine compared various diets and was surprised to find, ‘that even though walnuts are higher in fat and calories, the walnut-rich diet was associated with the same degree of weight loss as a lower fat diet.’

The research looked at 245 overweight women giving them one of three diets: A lower fat and higher carb diet, a lower carb and higher fat diet and finally a walnut-rich, higher fat and lower carb diet.

Not only did the walnut-rich group see good weight loss, they also saw a decrease in bad cholesterol and an increase in the good stuff!

Dr. Rock also explained: ‘In addition to these findings, we hope to explore the effect of walnuts on satiety, as we believe satiety is a critical factor for maintaining weight loss.’

The Benefits Of Walnuts

Walnuts are naturally low in sugars, sodium, and packed with nutrients: healthy fats (plant omega-3 ALA), protein, fiber, antioxidants, as well as vitamins and minerals – folate, thiamin, magnesium, potassium, manganese and copper.

Enjoying a handful of nuts (35g) as part of a healthy diet every day will contribute:

  • Protein – needed for growth and repair of tissues such as bones, muscles and skin as well as being a plant protein source for vegetarians

  • Fiber – keeping you regular and helping control appetite

  • Plant omega 3s called Alpha Linoleic Acid (ALA) – just four or five walnuts a day can provide 100 percent of daily adult ALA needs

  • Antioxidants – which protect cells against free radical damage (polyphenols, copper, manganese)

  • Nutrients for energy production – thiamin, copper, manganese, magnesium

  • Nutrients for brain and neurological function – magnesium, copper, folate, thiamin

  • Folate – needed during pregnancy and for blood formation

  • Arginine an amino acid and polyphenol antioxidants – both help keep blood vessels elastic.

A healthy diet low in sodium, but with a variety of foods such as walnuts, can help reduce blood pressure and contribute to heart health.

Further information on walnut products is available from the following links.


Kale 5 Health Benefits

kaleKale is one of the recommended Sirtfoods.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties.

Here are 5 health benefits of kale, that are supported by science.

1. Kale is Among The Most Nutrient Dense Foods on The Planet

Before we get to all the benefits, let me briefly explain what kale is…

Kale is a popular vegetable, a member of the cabbage family.

It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussels sprouts.

There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

  • Vitamin A: 206% of the RDA (from beta-carotene).
  • Vitamin K: 684% of the RDA.
  • Vitamin C: 134% of the RDA.
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium: 6% of the RDA.
  • Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.

Given the incredibly low calorie content, kale is among the most nutrient dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

 

2. Kale is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol

Kale, like other leafy greens, is very high in antioxidants.

This includes beta-carotene, vitamin C, as well as various flavonoids and polyphenols.

Antioxidants are substances that help counteract oxidative damage by free radicals in the body..

Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer.

But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale.

These substances have been studied intensely in test tubes and animal studies. They have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects… to name a few.

3. It is an Excellent Source of Vitamin C

fresh-kale-in-a-brown-bag

Vitamin C is an important nutrient.

It is a water-soluble antioxidant that serves many vital functions in the body’s cells.

For example, it is necessary to synthesize collagen, the most abundant structural protein in the body.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach.

The truth is… kale is actually among the world’s best sources of Vitamin C. A cup of raw kale even contains more vitamin C than a whole orange.

4. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease

Heart and Stethoscope

Cholesterol has many important functions in the body.

One of them, is being used to make bile acids, which are substances that help us digest fats.

The liver turns cholesterol into bile acids, which are then released into the digestive system whenever we eat a fatty meal.

When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.

Guess what… kale actually contains bile acid sequestrants, which can lower cholesterol levels (11). This should lead to a reduced risk of heart disease over time.

One study found that daily consumption of kale juice for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status.

According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol lowering drug that functions in this way .

 

5. Kale is One of The World’s Best Sources of Vitamin K

Vitamin K is an important nutrient.

It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.

The well known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.

Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.

The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.

Here is a range of kale product sources that are available online

 

Highest Rated Sirtfoods

sirtfoodsThese are the highest-rated 20 Sirtfoods for a Sirtfood-rich diet  and how you can incorporate them into your daily meals.

  1. Bird’s eye chilli Also sold as Thai chillies, they’re more potent than regular chilis, and also more packed with nutrients. Use them to set off sweet or sour recipes.
  2. Buckwheat Technically a pseudo-grain: it’s actually a fruit seed related to rhubarb. Also available in noodle form (as soba), but make sure you’re getting the wheat-free version.
  3. Capers In case you’re wondering, they’re pickled flower buds. Sprinkle them over salad or roasted cauliflower.
  4. Celery The hearts and leaves are the most nutritious part, so don’t throw them away if you’re blending up a shake.
  5. Cocoa The flavonol-rich kind improves blood pressure, blood sugar control and cholesterol. Look for a high percentage of cacao.
  6. Coffee Drink it black – there’s some evidence that milk can reduce the absorption of sirtuin-activating nutrients.
  7. Extra virgin olive oil The extra virgin type has more Sirt benefits, and a more satisfying, peppery taste.
  8. Green tea or matcha Add a slice of lemon to increase absorption of sirtuin-producing nutrients. Matcha is even better, but go Japanese, not Chinese, to avoid potential lead contamination.
  9. Kale Includes huge amounts of sirtuin-activating nutrients quercetin and kaempferol. Massage it with olive oil and lemon juice to serve it as a salad.
  10. Lovage It’s a herb. Grow your own on a windowsill, and throw it into stir-fries.
  11. Medjool dates They’re a hefty 66% sugar, but – in moderation – don’t raise blood sugar levels, and have actually been linked to lowered rates of diabetes and heart disease.
  12. Parsley More than just a garnish – it’s high in apigenin. Throw it into a smoothie or juice for the full benefit.
  13. Chicory Red is best, but yellow works fine. Include it in a salad.
  14. Red onion The red variety’s better for you, and sweet enough to eat raw. Chop it and add to a salad, or eat it with a burger.
  15. Red wine You’ve heard of resveratrol: the good news is, it’s heat stable, so you can get benefits from cooking with it (as well as drinking it straight). Pinot noir has the highest content.
  16. Rocket One of the least interfered-with salad greens available. Drizzle it with olive oil.
  17. Soy Soybeans and miso are high in sirtuin activators. Include it in stir-fries.
  18. Strawberries Though they’re sweet, they only contain 1tsp of sugar per 100g – and research suggests they improve your body’s ability to handle sugary carbs.
  19. Turmeric Evidence suggests the curcumin in it has anti-cancer properities. It’s difficult for the body to assimilate alone, but cooking it in liquid and adding fat and black pepper increases absorption.
  20. Walnuts High in fat and calories, but well established in reducing metabolic disease. Smash them up with parsley for sirt-flavoured pesto.

Lose Weight With Sirtfoods

Triggering your SIRT genes sparks a change in your metabolism that breaks down more fat cells. The activated SIRTs increase the amount of a neurotransmitter called norepinephrine, which is used by the nervous system as a signal to fat cells, telling them to break down fat. The signal telling the fat cell to convert fat to energy is stronger, increasing fat burning. This is the background to helping you lose weight with Sirtfoods. Foods that burn fat are the holy grail of weight-loss research and to lose weight with Sirtfoods is at the forefront of new research in this field.lose weight with sirtfoods

Want to burn more fat?

Drink green tea. Green tea combines SIRT activators and a (small) dose of caffeine. The caffeine enhances the effect of the SIRTs, meaning more fat is broken down.

There is a natural appetite suppressant effect when the body breaks down fat and the fat is converted into energy. This energy is used immediately by the body. This has a positive effect on how you feel, giving your energy levels a boost and decreasing the feelings of hunger.

Converting fat to muscle

Combining SIRTs with exercise boosts the fat-burning effect even further. If you exercise the energy released from fat cells is available for strengthening muscles.

In practice this means that if you follow the SIRTFOOD  diet and exercise several times a week you will not only lose weight, but you will look and feel leaner as some of the weight has been converted into muscle.

For absolute peak fat-burning performance when exercising, drink two cups of green tea (for the SIRTs and the caffeine) within one hour before or after exercise.

 

Sirtfoods compatible with other diets?

Sirtfoods are not only compatible with all other dietary approaches  but will,in fact greatly enhance their benefits in health and weight. This applies to diets like intermittent fasting,low-carb,paleo and gluten-free which are currently very popular.sirtfoods

Eating a diet rich in Sirtfoods means that the calorie restriction of intermittent fasting can be less severe,yet the benefits will be the same if not greater. A 7 day benefit rather than just say  5 on the 5:2 intermittent fasting regimen.

Low-carb diets that lack plant-based foods can be dramatically enhanced by the inclusion of Sirtfoods. The vast majority of the top 20 Sirtfoods are low in carbs.

Sirtfoods are archetypal paleo foods,containing the sirtuin-activating polyphenols that people have been eating and reaping the benefits from over countless years. Sirtfoods are a missing piece of the paleo philosophy.

The top 20 Sirtfoods are naturally gluten-free making them advantageous  for anyone following a gluten-free diet.