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Weight Loss Diet 10 Minute Guide:
Anti-Inflammatory Foods List and Nutritional Supplements to Lose Weight and Reduce Inflammation


Level1Diet.com's Health Plan is based on our Food Guide Football℠ -- We will enjoy eating lots of fresh fish, raw and lightly steamed vegetables and colorful fruits and lean cuts of turkey, chicken and grass-fed beef. We will use healthy, fresh olive oil and small amounts of canola or coconut oils. We will enjoy many beans, peas, seeds, nuts and legumes. We will drink several glasses of green tea daily and sometimes brown tea. We will target diet supplements that are proven to increase our anti-inflammatory prostaglandins, increase anti-oxidants, improve our blood glucose control and reduce insulin resistance, leading to weight loss and improved health. We will avoid saturated fats in animal meats and poly-unsaturated vegetable oils. We will cut out fructose and sweet, sugary foods, white rice, cereal grains and pasta. And, we will minimize roots and starchy vegetables like potatoes, carrots and beets.

The Level1Diet.com Food Guide Football#8480;, the basis for an anti-inflammatory, reduced insulin resistance health program.
Colorful posters, brochures and flip charts explaining healthy eating habits using the Food Guide Football℠ are available by special order. For a price list of Food Guide Football℠ educational materials, or permission to use The Level1Diet.com Food Guide Football℠ in your own health education program, please contact us. The Level1Diet.com Food Guide Football℠ is a service mark of Level1Diet.com, all rights reserved.
 
FIRST THINGS FIRST
We begin by listing the 10 Foods to Avoid. That may seem negative, but it is absolutely necessary. We must remove the bad foods from our diet, or we cannot reduce inflammation, reduce insulin resistance and lose weight. If we continue to eat the bad foods and merely add some of the good foods to our diet, we can actually make ourselves sicker.

THE ACTION PLAN
So, first we stop eating the bad stuff that's been making us inflamed and insulin resistant. Then we eat the good stuff that will make us better. And, we add powerful vitamins and supplements to give our bodies what they need to use the foods we are eating, and to help us correct our body chemistry.

DOING THINGS THE EASY WAY
Actually, we begin the whole program ALL AT ONCE, not bit by bit. Why? Because it's the easy way, and the only way that actually works. If we try to do things a little at a time, our body chemistry does not change. It fights us. The reason most people do not change their health and lose weight is that they do not give themselves a chance. If you start right now, in only 10 to 12 hours, your system can be markedly different. You can end hunger pains, and you could stop craving sweets and fats. In only 3 or 4 days, you can notice big changes in your mood, your sleep patterns, and in the look and feel of your skin. In two weeks or so, you could notice obvious changes in your health. You can lose several pounds of real fat, and have enormous energy. You can look and feel good very soon, and you do not need to have cravings controlling your life and ruining your health. Sound good? It is. Your life can change quickly, but you have to give it a chance.

in brief - my 10 minute weight loss guideGIVE YOURSELF 12 HOURS
Follow the plan below for 12 hours. You should feel better. If you do, then give yourself another 3 days. By then you should feel and even look much better. In only 3 days, your skin should be moist and supple, and you should begin sleeping better and feeling the aches and pains caused by inflammation subside noticeably. You may not notice weight loss yet, but your body should be changing already. When you've gone only 3 days, only 72 hours, you will be able to commit to go through the next 2 weeks. And you're on the path to changing your life.

There is only a short list of things you have to do and not do, and it will be much easier than you ever dreamed possible. Now let's take a look at my easy-to-understand 10 Minute Guide to Weight Loss and Health:

Anti-Inflammatory Foods List
Foods to Eat to Lose Weight
Pro-Inflammatory Foods List
Foods to Avoid to Lose Weight
• Fresh Fish: Mackerel, Sardines, Tuna, Salmon, Trout, and oily fatty fish types.
• Colorful Fresh Vegetables: Tomatoes, Peppers, Peas, Spinach, Kale, Parsley, Cilantro, Radishes, Carrots (raw), Celery, Onions, Garlic, Cucumbers, etc.
• Colorful Fresh Fruit: Apples, Pears, Kiwi, Oranges (not juiced), Grapefruit, Peaches, Plums, Melons, Strawberries, Blueberries, Blackberries, Currants, many others
• Very Lean Chicken, Turkey, Well Trimmed Grass-Fed Beef and Bison, Elk, Venison
• Dried Nuts, Seeds, Beans
• Herbs and Spices (no salt)
• Green and Brown Teas
• Extra Virgin Olive Oils

• Fish Oil, Omega-3 EPA/DHA
• Borage Oil, GLA
• Green Teas, EGCG
• Magnesium (Citrate)
• Vitamin-C
• Vitamin-E (Gamma)
• Stevia Sweetener

• Fatty Meats: Steaks, Chops, Hamburger
• Butter, Margarine, Most Cooking and Omega-6 Vegetable Oils: Including Soybean, Corn, Safflower, Sunflower, Peanut, Cottonseed Oils and many others
• All Grain Fed Meats, Farm Raised Fish
• All Fried Foods, Grilled or Bar-B-Que Meats
• All Dairy Products, Milk and Eggs
• High Fructose Corn Syrup, HFCS
• Simple Carbohydrates: Sugars, Pasta, Rice, Potatoes, Breads, Pastries
• Artificial Sweeteners
• Alcohol, Tobacco and Other Addictive Habits

• Avoid Smoky Air, Pollution
• Avoid Insecticides
• Avoid Harsh Cleaning Fluids
• Keep Teeth Clean & Floss Daily



The 10 Foods to Avoid
to Reduce Inflammation and Insulin Resistance

1. Avoid Fatty Meats -- All choice or prime cuts of meat, including most cuts of beef, veal pork, lamb, duck, goose, sausages, hamburger, hot-dogs, etc.

2. Avoid Most Cooking & Salad Oils -- Butter, all vegetable shortening, all margarines, all corn oils, safflower, peanut, canola, and other vegetable cooking and salad oils, except for extra virgin olive oils.

3. Avoid All Grain-Fed Meat or Farm Raised Fish -- Any grain-fed farm animals, including most beef, pork, lamb, duck, goose, farm-raised salmon, tilapia, trout, catfish, perch, etc. Wild fish are okay, but may contain high levels of mercury and other pollutants.

4. Avoid All Fried Foods & Foods Cooked at High Temperatures -- Hamburgers, chicken, shrimp, french fries, onion rings - anything deep fried or pan fried, barbecued, charbroiled or grilled.

5. Avoid All Dairy Products -- Milk, cheeses, yogurt, milk powders and other products containing cream, butter, buttermilk, including cottage cheese and low or non-fat milk products, etc.

6. Avoid All Whole Eggs -- Any eggs that include the yolks - includes fresh and powdered eggs and any foods containing whole eggs - egg whites are okay.

7. Avoid High Fructose Corn Syrup -- Read the label for corn syrup, fructose or HFCS - includes most soft drinks and sodas, candies and snacks sweetened with Corn Syrup, including many health food meal replacement bars and so-called diet drinks - any product containing fructose, except for Agave Nectar Syrup.

8. Avoid Sugars and Sweets -- Honey, table sugar sucrose, dextrose, molasses, all syrups and other sweeteners - avoid all artificial sweeteners and foods with them, containing aspartame, saccharin or sucralose - substitute preferred Agave Nectar Syrup or Stevia liquid or powders.

9. Avoid Simple Carbohydrates -- Potatoes, any kind of rice, all corn, tapioca and other puddings, all breads, most cereal grains, pastries, pies, cakes, all pastas such as macaroni, spaghetti, noodles, crackers, tortillas and dip-chips, etc. For a 52-page list that compares the "official" relative impact of different foods on your system, download the free International Table of Glycemic Index and Glycemic Load Values, 2002 PDF Requires Adobe Acrobat Reader.

10. Avoid Addictive Foods & Products -- No tobacco products including cigarettes, cigars, pipes, snuff, chewing tobacco, no alcohol drinks and products - including beer, wine and whisky or liquors, and of course no other recreational drugs, legal or not.



The 10 Foods to Eat

1. Enjoy Fresh Wild Fish -- Includes wild Alaskan salmon, mackerel, herring, cod, trout, catfish, sardines, and especially any of the fatty or oily kinds - choose fresh or frozen, not canned and never farm-raised. Buy fish that have been tested to have low levels of mercury and other pollutants if possible.

2. Enjoy Fresh Raw or Steamed Vegetables -- The more colorful are best, especially leaves, sprouts, shoots, stalks and stems, flowers and seeds, lightly steamed or fresh raw vegetables are preferred, frozen is okay if they have not been processed with additives - no sugars, salt, cheese or preservatives or sauces - minimize starchy or sweet root vegetables such as carrots, parsnips, turnips and beets.

3. Enjoy Whole Fresh Fruits -- No juices - the more colorful the better, including all berries, apples, pears, melons, citrus oranges, grapefruits, kiwi and similar mildly sweet fruits - minimize very sweet fruits like grapes, pineapple, figs, etc. Eat the entire fruit if possible, including the skin and usually the seeds - wash well before eating. Fruit skins and seeds are packed with vital vitamins, phyto-nutrients and powerful anti-oxidants that are not common inside the sweeter, starchy insides.

4. Enjoy Lean, Non-Grain-Fed Meats -- Wild or free range turkey, chicken, pheasant, quail, Cornish hens, bison or buffalo, elk, venison, grass-fed beef and lamb - serve skinless and well trimmed of fat.

5. Enjoy Nuts and Seeds -- Flax seeds, almonds, walnuts, sesame seeds, pecans, pine nuts, hazelnuts, brazil-nuts, peanuts - except macadamia nuts - most fresh or dried nuts and seeds, without salt or added oils - if roasting, bake at lower temperatures for shorter periods.

6. Enjoy Herbs and Most Spices, Except Salt -- Ginger, cinnamon, turmeric, clove, anise, basil, oregano, rosemary, black and white peppers, nutmeg, paprika, red pepper, chile pepper, garlic, onion flakes - the list seems endless, but in general the more colorful, and the hotter or more spicy the flavors, the better they are for your health. Many spices like turmeric, ginger, cinnamon and oregano have proven to be medicinal in their effects and are often prescribed by natural physicians.)

7. Enjoy Beans, Peas and Legumes -- These high protein and high fiber foods are satisfying and healthy - including most beans and legumes - lentils, pinto and kidney beans, Garbanzo or chickpeas, green peas, green beans, Chinese pea pods, sweet English peas, black eyed peas, lima beans, navy beans, and many other kinds of nutritious and delicious, healthy foods - note that rice or corn are grains, which are not on this list - also hominy is a corn product and not a bean or pea.

8. Enjoy Green and Brown Teas and Many Herbal Drinks -- Green tea should be taken several times a day by most people, since its health benefits seem endless - brown tea appears safe and reasonably helpful for many people, as do many herbal drinks such as camomile, spices like ginger, or herbal stimulants such as ginseng - use the caffeine-free types if possible, especially if you have heart disease or high blood pressure

9. Enjoy Extra Virgin Olive Oils -- They're highly flavorful and packed with anti-oxidants and healthy Omega-9 monounsaturated fatty acids. Use sparingly to cook lightly as in a saute. Use to stir-fry lightly in a Chinese Wok with added water. Drizzle over fresh salads with vinegar, herbs and spices. Draw a thin drizzle over vegetables for enhanced flavor and mouth feel. Buy only recently dated, extra virgin olive oil that is less than 3 months old, in dark colored glass bottles that are tightly sealed air-tight. Avoid clear bottles and soft plastic bottles. Olive oils should be kept refrigerated after the bottle is opened and should never be used after two months. Bottles should be dark amber, brown or black to keep out light. They should be kept tightly corked or closed with screw lids, not a loose fitting stopper, and they should NEVER be kept in a bottle with an open pouring spout. Allowing oils to sit at room temperature or be exposed to light and air can lead to oxidation and actually worsen your health, turning a health promoting food into an health degrading food.

10. Enjoy Stevia Sweetener -- Stevia is a South American herb known locally as "honey leaf". It is much sweeter than table sugar, and can be used in both cooking and in beverages. Only a drop or two can make your tea, diet shakes, or fresh sliced fruit desserts quite delicious. It has few if any side effects and is considered a safe and acceptable sugar substitute for both healthy people and also obese people. Stevia is often available in your local grocery food store in the diet foods or vitamin isles, but it is easier to find in health food stores. Note that artificial sweeteners like Splenda, Sweet and Low, Equal, Nutrasweet and similar products are found to have many side effects and also work to maintain our addiction to extremely sweet, unnaturally sugary tastes. It is best to minimize the use of any sweetening product, so that you can enjoy the moderately sweet, healthy fruits and berries in your diet.



The 6 Vitally Important Supplements

Click to See Studies
From Peer Reviewed Scientific Journals
Supplements Proven to Increase Series-1 & 3 Anti-Inflammation Prostaglandins
weight loss diet supplements
weight loss diet supplementsFish Oil, EPA 24-25,34-35
weight loss diet supplementsBorage Oil, GLA 26-33
weight loss diet supplementsSesame Seed Lignans 41
weight loss diet supplements
Supplements Proven to Block Pro-Inflammation Cytokines
weight loss diet supplements
weight loss diet supplementsGreen Tea 4-9
weight loss diet supplementsMagnesium 10-12
weight loss diet supplementsN-Acetyl-Cysteine 36-38
weight loss diet supplementsNettle Leaf Extract 39-40
weight loss diet supplementsVitamins K1, K2 42
weight loss diet supplementsBromelain, Pineapple 13
weight loss diet supplementsPomegranate Extract 14
weight loss diet supplementsSAMe 15
weight loss diet supplementsBrown Tea 16
weight loss diet supplementsPapaya Seed Extract 17
weight loss diet supplementsMilk Thistle 18
weight loss diet supplementsIndian Celery Seed 19
weight loss diet supplementsGreen-Lipped Mussel 20
weight loss diet supplementsTurmeric, Curcumin 21
weight loss diet supplementsGolden Seal 22
weight loss diet supplementsAspirin 23
weight loss diet supplementsAcetaminophen 23
1. Pharmaceutical Grade Fish Oil: How Much? -- Research supports taking about 2-1/2 grams (2,500mg) of total EPA and DHA every day. To calculate how may capsules that takes, simply add the mg of EPA to the DHA shown on the label of your fish oil bottle, per capsule. Inexpensive fish oils like the Natrol or Nature's Way brands usually contain about 180mg EPA and 120mg DHA, totaling 300mg. You would need about 9 of those capsules to get at least 2,500mg daily of total EPA/DHA. Higher quality fish oils like Dr Sears' or Carlson Labs' brands may require only 4 or 5 capsules per day, but they are more expensive. Read the label of the fish oil you buy to see how many to take.

Fish Oil Health Benefits -- Fish Oil contains high amounts of two essential nutrients the body does not make very well for itself, EPA and DHA. These are extremely important, because they are converted into series-3 prostaglandins - PGE3. These PGE3's are powerful anti-inflammatory agents in your body. If these are not working for you, you develop chronic or persistent inflammation, which leads to major diseases. Chronic, low-level inflammation may progress into obesity, heart disease, cancer, diabetes and many other diseases. Some young or very healthy people, could possibly make EPA and DHA, if they ate enough Omega-3 oils from some plants such as Flax Seed, Perilla, Walnuts, and a few others. Of course, most people do not eat enough of those oils. But there is another problem... University of Iowa Scientists(1) have recently discovered that a needed digestive enzyme to convert Omega-3 vegetable oils into EPA/DHA may be deficient in some people. This genetic enzyme deficiency is now known to be due to an inherited poorly functioning gene that controls the body's ability to make the vital delta-6 desaturase - D6D digestive enzyme.(1,2,3) So some people don't make enough D6D. And, for many if not most other Americans, the functionality of their existing D6D is chemically blocked by their diet or lifestyle factors; alcohol, smoking, pollution, exposure to chemicals, high fats in the diet, existing high levels of insulin, high chronic inflammation levels, and so on. This means most Americans may not be able to make enough EPA and DHA to maintain health, even if they ate the right vegetable oils (which they don't do anyway). The easy way to fix this problem is to change your diet, improve your lifestyle, and take fish oil supplements that already contain the EPA you need without requiring you to have lots of working D6D. When people add fish oil into a good diet, amazing things happen: They lose weight, lower their triglycerides, improve risks for cancers, heart disease and diabetes. Taking the proper amount of high quality fish oil every day may be the most important single thing you can do to improve your health.

2. GLA Gamma Linolenic Acid (from Borage Oil), with Sesame Seed Lignans -- The main active ingredient is GLA or Gamma Linolenic Acid. This is an Omega-6 oil that acts like an Omega-3 oil in many beneficial ways.

In perfectly healthy people, the body converts some Omega-6 oils into GLA using the D6D enzyme discussed above under Fish Oil, then into DGLA and from there into PGE1 series-1 prostaglandins. Like the PGE3's from EPA in Fish Oil, these new PGE1's fight inflammation in your body. So, we want lots of PGE-1, which means we need to get plenty of D6D to work for us. Or we need to take GLA Borage Oil, which already has GLA in it, without requiring us to have plenty of functional D6D. Plants will make our GLA for us if we take Borage Oil, Evening Primrose Oil or Black Currant Oil.

Like with Fish Oil above, if we take supplements that already contain the needed nutrient we want, we don't have to worry so much about D6D delta-6 desaturase not working for us. GLA also requires a few more nutrients to be converted into PGE-1, but those are more common in most people. If you follow our Food Guide Football™, you will have plenty of those needed co-factors to make PGE-1.

Sources of GLA: The best sources of GLA are Borage Oil, Black Currant Oil and Evening Primrose Oil. Borage Oil contains just a bit more GLA than does Black Currant Oil, and almost 2-1/2 times as much GLA as Evening Primrose Oil.

How Much to Take? Take at least 2 large 1,000-1,200mg capsules of Borage Oil per day, one in the morning and evening. Ensure that each capsule contains at least 245mg of the GLA active ingredient. A small amount of Vitamin-E should also be listed on the label to prevent possible oxidation of the vital fatty acid ingredients during storage. Very sick, obese or people with high levels of C-Reactive Protein should consider taking up to double the regular daily dose of GLA.





3. Green Tea Drinks, and Green Tea Extracts -- Green teas contain extremely powerful phyto-nutrients that have been profoundly researched around the world for many years. This herb may be the most important single herbal supplement that you can add to your daily regimen. Green tea moderates blood glucose, and improves blood lipids and cholesterol significantly. Green tea suppresses inflammatory cytokines that are active in stimulating the growth of cancerous tumors. It also enables the return to normal rates of programmed cell death or turnover, so that cancerous growths can die normally instead of out-living YOU. Green tea is very helpful in reducing the growth of inflammation of the heart and circulatory system, so that the building of arterial plaques slow down. It is helpful in prevention of thrombosis, renal failure, influenza management, cirrhosis management, and in the detoxification of the liver after exposure to chemicals or radiation. Green tea should be taken throughout the day for maximum protective benefit.

How Much per Day? Consider drinking 6 to 8 cups of fresh green tea. Use caffeine free types if you have heart disease or high blood pressure. If you want even more Green Tea benefits, you may wish to add 2 or 3 more concentrated and standardized Green Tea Extract capsules in your morning and evening supplementation program.

4. Magnesium -- Magnesium has been shown to be deficient by many studies. Some report that as many as 80% of modern Americans are lacking optimum levels of magnesium to maintain excellent health. This deficiency is associated with many inflammatory and insulin resistant conditions and major diseases. (4) They include diabetes, heart disease, hypertension, migraine and cluster headaches, and many more. Magnesium is especially important for glucose metabolism. More Information

For decades, scientists have searched for the hidden link between diabetes mellitus, heart disease, high blood pressure, high cholesterol and high blood clotting factors (high fibrinogen). Many researchers now believe that magnesium plays a central role in uniting many of these associated insulin resistant diseases. Supplements of magnesium are recommended for diabetics, hypertensives, and similar people who have metabolic syndrome x.

WEIGHT LOSS DIETERS AND MAGNESIUM
If you are already deficient in magnesium (like most over weight people are according to research), and then go on a calorie restricted diet, you are very likely to become even more deficient in magnesium, which can make your insulin resistance much worse, which will increase your glucose and average insulin levels throughout the day. These processes further reduce your ability to maintain magnesium in your tissues, and further reduce your ability to use it to process glucose and insulin -- a chain-reaction of reduced magnesium functionality, lower metabolism and lower resting energy expenditure. This will make it very, very difficult to lose weight. Dieters are strongly recommended to consider supplementing with magnesium. (5)

How Much Magnesium Should You Take per Day? Our review of the research supports suggested supplementation of magnesium, totaling about 400mg in divided doses, 200mg morning and 200mg evening. This supplementary dose should be taken in addition to eating high magnesium foods, such as more vegetables, whole grains, legumes, and nuts. Bigger people, people who perform stressful exercise more than average, or people who are supplementing calcium for bone loss, or diabetics and other people with high levels of inflammation, should consider a larger 600mg daily dose - 300mg in the morning and 300mg in the evening.

Safety Issues -- Taking the recommended supplements above should not be a problem for most people. Very high levels of magnesium can cause diarrhea(6) and general gastrointestinal distress, as well as interfere with calcium absorption and bone metabolism. Since research reports no advantages to higher doses of magnesium than the 600mg daily dose, you should not take more than this, unless specifically instructed by a health care professional. Medical experts suggest that people with kidney disease should not take supplemental magnesium. As always, we suggest you inform your doctor or health professional before adding any supplement to your diet. You may want to print this page to take to your medical professional, in case they are not familiar with current research on magnesium.





5. Take Both of the Two Main Types of Vitamin-E -- Natural D-Alpha Tocopherol Vitamin-E and Natural Gamma Tocopherol Vitamin-E -- Studies now support the different, balancing roles of both D-Alpha and Gamma Tocopherol, which work together in different parts of the body -- in maintaining healthy blood circulation by reducing platelet aggregation, in reducing oxidation of LDL cholesterol, and in preventing the formation and growth of cancers. Much of this vitamin's activity helps prevent the formation of arteriosclerotic and arterial plaques.

Vitamin-E is perhaps the most misunderstood vitamin. It was the first discovered, just after the turn of the twentieth century, around 1926. It was considered "sexy" since it was found to support fertility. For many years, it was used only for sex therapy and similar purposes.

The D-Alpha Tocopherol form Vitamin-E is usually derived either from food supplementation, or from a vitamin pill. The Gamma Tocopherol Vitamin-E is usually derived from your diet, mainly from vegetables such as beans, nuts, broccoli, spinach, etc. The Vitamin-E is a powerful 'electron donor' that destroys free radicals resulting from normal metabolic processes in the body. Neutralizing these free radicals by donating an electron to them, helps prevent the destruction of the smooth tissues in the walls of veins, capillaries and arteries. The irritation of these smooth tissues by free radicals is a process that attracts the LDL cholesterol that eventually results in the formation of arterial plaques. The formation of these plaques narrow the openings in the arteries and veins, resulting in less blood flow to the heart, brain and other organs. Further, when the walls are continually degraded by free radicals, they can weaken, crack and burst, resulting in a dumping of the contents of the hidden plaque into the blood which causes thrombosis -- the formation of a blood clot, a rapid response of fibrinogen and other clotting factors that may result in a crippling or even fatal ischemic stroke or heart attack. While brain and heart tissues get a lot of attention due to their moment to moment importance in maintaining life and health, other organs and tissues are also degraded by this same free radical damage process; namely, the liver, pancreas, the small and large intestines, the ovaries and testes, the prostate and breasts, the thyroid and the skin. Damage from free radicals damages all of these organs. This is the process that makes us age and feel and look older. Making sure you get enough of Vitamin-E in both its important forms -- alpha and gamma -- can prevent or lessen the effects of aging due to free radicals in your body, improve circulation to your heart, brain and other organs, improve the health and appearance of your skin and do many other things to help you feel and look better.

Understand that you cannot eat enough high vitamin-e containing foods to get a daily dose big enough to achieve the tested, proven benefits of vitamin-e. To get even a modest 100iu or 200iu of vitamin-e per day, you would have to eat many very large portions of spinach, kale or broccoli, together with several bowls of peas or beans, and pockets full of nuts. This would amount to several thousand calories, which would present a problem with controlling your weight. Therefore it is essential to consider eating a variety of foods rich in vitamin-e including beans, peas, nuts and green leafy vegetables, then supplementing your diet with the different kinds of vitally important vitamin-e as we describe below.

How Much per Day? You should consider taking at least 400iu of the natural D-Alpha Tocopherol Vitamin-E, together with at least 200iu of the natural Gamma Tocopherol Vitamin-E per day. You should also consider taking a mixed supplement containing additional alpha and gamma forms of the mixed natural tocotrienol vitamin-e, at least 400iu/day. This means taking at least 3 capsules of different kinds of all the important forms of vitamin-e per day. Some recent research supports taking two or three times those amounts to support reversal or recovery from major inflammatory diseases, cancer or other existing conditions. Peer reviewed published double blind scientific research studies have shown effectiveness in reducing health problems for doses of 600iu/day, 1,000iu/day and even 1,200iu/day of total vitamin-e. Be sure to take a mixed balance of different forms of vitamin-e as suggested, since taking only 400iu or less per day of only the natural D-alpha or the synthetic DL-alpha forms of vitamin-e has NOT been shown to be generally effective for either the prevention of disease or reversal of existing conditions.

Recharging and Recycling Your Vitamin-E -- When vitamin-e destroys a free radical, it donates an electron to it, and therefore temporarily becomes electrically slightly charged and useless. For a while, it becomes a less powerful free radical itself, much less dangerous of course than the really powerful free radical it destroyed. In fact if it is not recharged or recycled by another anti-oxidant, then it will soon be destroyed and eliminated by normal body metabolic processed, and "dies". However, some other synergistic anti-oxidant vitamins if they are present, do actually give up one of their electrons to revitalize and extend the life of your vitamin-e. In this way, vitamin-e can go back to work again. Many of your body's anti-oxidant nutrients work this way. Taking some other anti-oxidants with vitamin-e will ensure that it continues to work as long as possible to maintain your health and protect your tissues from damage. A list of some of these kinds of anti-oxidant supplements would include ester vitamin-c, alpha-lipoic acid, green tea, grape seed extract, many berry extracts and fruit extracts and juices, co-enzyme Q-10, glutathione, DHEA dehydroepiandrosterone, vitamin-a or beta carotene, ginseng, and many more. Two of the most powerful of these "recycling vitamins" are vitamin c and alpha lipoic acid or ALA, sometimes just called lipoic acid. Since vitamin-e is recycled by these anti-oxidants, vitamin-c and alpha lipoic acid, you should consider taking them daily at the same time as you take your vit-e pills, to enhance the effectiveness by multiplying the number of times each molecule vitamin-e can destroy a free radical.

TOCOTRIENOL VITAMIN-E -- Eating a wide variety of nuts, beans, peas and plenty of green leafy vegetables will help you get at least some of both the gamma and alpha forms of vitamin-e tocopherol. However, also eating some of the tropical fruits and vegetables, including palm oil products and coconut oils on a regular basis can ensure that you are also getting some of the tocotrienol forms of the alpha and gamma vitamin-e. Tocotrienol vitamin-e from tropical plants fruits, and tropical nuts and oils, has also been shown to be effective in slightly different ways than the beans-peas-nuts and leafy-vegetable derived tocopherols are. So, it is wise to consider adding moderate amounts of these foods into your diet, and to taking a supplement daily also containing a mix of the tocotrienol vitamin-e. Recommended amount of tocotrienol vitamin-e is at least 400iu/day of the mixed alpha, gamma and other tocotrienols. Tocotrienol vit-e is usually derived from tropical oils such as palm nut oil.

Taking supplementary D-Alpha form of vitamin-e by itself can block the transport and activity of dietary gamma form of tocopherol, preventing you from absorbing and using Gamma Vitamin-E that you are getting from your diet, mainly from vegetables. By blocking gamma vitamin-e, taking the alpha taken by itself can actually worsen some people's health. It is important to take both alpha and gamma forms of vitamin-e together.Since vitamin-e is a powerful anti-platelet-aggregation and blood thinning factor, you should talk to your doctor or other health professional if you are currently taking blood thinners such as warfarin or cumadin. You should also stop taking all vitamin-e several days prior to any surgery to reduce the possibility of excessive bleeding.*

6. Soluble and Insoluble Fiber -- Fiber is powerfully associated with reductions in total cholesterol, since it is the only way your body has of disposing of cholesterol once it has been created. Fiber is known to reduce the risk of cancer and improve the control of blood sugar. It also tends to reduce insulin levels and therefore insulin resistance. These effects of fiber make it one of the key nutrients to watch as you improve your health. Eating just ONE CUP of beans, peas should give you about 20-grams of fiber, that's a bit under half the total you need each day. Then you can get another 5 grams for each apple or pear you eat. You should aim at totaling 35-40 grams of fiber per day. Eating plenty of beans, peas, and nuts, fresh fruits and vegetables with do it for you... at least 9 servings per day. (One of the most enjoyable ways to eat more fiber is to eat 2 apples or pears per day. They combine fiber with many other nutrients and taste great! Other good types of fiber to supplement include: Flax Seed Meal, Rice Bran, Orange Pulp and Peel, Grapefruit Pectin, Lemon Peel, Milk Thistle, Psylium Seed, Acacia, Oat Bran, Wheat Bran, and other seed and bran type fibers.)

How Much per Day? Research supports increasing your total intake of fiber to between 25 and 30 grams per day from all sources. You should take your fiber with the highest fatty meal of the day, but not with fish oil, borage oil GLA, or CLA (see below). You should take those supplements at least an hour before taking fiber.

8. CLA - Conjugated Linoleic Acid with Guarana and Sesame Seed Lignans -- When taken properly without other foods, CLA has been found to block the addition of new fats into existing adipose cells. Recent research has shown that people who took supplements of CLA were able to decrease the total fat or adipose tissue mass significantly (size of cells). However, when these people also supplemented with Guarana at the same time, the total number of fat cells actually decreased by up to 50%. This is an amazing result, and well worthy of your investment in adding a few extra pills to your daily regimen.

How Much to Take per Day? Studied results were achieved with only 4-5 grams or capsules of the CLA with Guarana per day. Sesame Seed Lignans have been shown to help prevent the oxidation of CLA, whereas they simultaneously encourage oxidation or burning of fats in the liver. Sesame Lignans further enhance the effect of taking CLA and Guarana. NOTE: It is essential that CLA should be taken at mid-morning, on an empty stomach. If taken when there is food in the stomach, your digestive enzymes may break down the CLA into its basic parts before it can reach the intestines where it does its work. Look for a product with all 3 ingredients, or buy them separately and take them at the same time.


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References

  1. "A nucleotide insertion in the transcriptional regulatory region of FADS2 gives rise to human fatty acid delta-6-desaturase deficiency", Journal of Lipid Research, Vol. 44, 2311-2319, December, 2003.
  2. "Identification of a fatty acid {Delta}6-desaturase deficiency in human skin fibroblasts", Journal of Lipid Research, Vol. 42, 501-508, April, 2001.
  3. "Suspected faulty essential fatty acid metabolism in Sjogren-Larsson syndrome", Pediatric Research, Vol 16, 45-49, 1982.
  4. "Magnesium Intake, C-Reactive Protein, and the Prevalence of Metabolic Syndrome in Middle-Aged and Older U.S. Women", Diabetes Care 28:1438-1444, 2005, a publication of The American Diabetes Association.
  5. "Role of magnesium in insulin action, diabetes and cardio-metabolic syndrome X", Molecular Aspects of Medicine, 24:39-52, 2003.
  6. "Magnesium Replacement Therapy", The American Family Physician, 1990;42:173-6..
Supplement References:
  1. "A nucleotide insertion in the transcriptional regulatory region of FADS2 gives rise to human fatty acid delta-6-desaturase deficiency", Journal of Lipid Research, Vol. 44, 2311-2319, December, 2003.
  2. "Identification of a fatty acid {Delta}6-desaturase deficiency in human skin fibroblasts", Journal of Lipid Research, Vol. 42, 501-508, April, 2001.
  3. "Suspected faulty essential fatty acid metabolism in Sjogren-Larsson syndrome", Pediatric Research, Vol 16, 45-49, 1982.
  4. "Green tea with a high catechin content suppresses inflammatory cytokine expression in the galactosamine-injured rat liver", Biomedical Research (Tokyo, Japan) 2005 Oct;26(5):187-92.
  5. "More tea for septic patients? - Green tea may reduce endotoxin-induced release of high mobility group box 1 and other pro-inflammatory cytokines", Medical Hypotheses, 2006;66(3):660-3. Epub 2005 Nov 2.
  6. "Immune cell activation and subsequent epithelial dysfunction by Staphylococcus enterotoxin B is attenuated by the green tea polyphenol (-)-epigallocatechin gallate" (EGCG from Green Tea), Cellular Immunology, 2005 Sep;237(1):7-16. Epub 2005 Oct 6.
  7. "Epicatechin gallate-induced expression of NAG-1 is associated with growth inhibition and apoptosis in colon cancer cells" (ECG from Green Tea), Carcinogenesis, Volume 25, Number 12, Pp. 2425-2432.
  8. "Green Tea Polyphenol Epigallocatechin-3-gallate (EGCG) Differentially Inhibits Interleukin-1{beta}-Induced Expression of Matrix Metalloproteinase-1 and -13 in Human Chondrocytes" (EGCG from Green Tea), Journal of Pharmacology And Experimental Therapeutics Fast Forward, November 4, 2003; DOI: 10.1124/jpet.103.059220.
  9. "Comparative effects of polyphenols from green tea (EGCG) and soybean (genistein) on VEGF and IL-8 release from normal human keratinocytes stimulated with the proinflammatory cytokine TNFalpha" (EGCG from Green Tea), Archives of Dermatological Research, 2003 Jul;295(3):112-6. Epub 2003 Jun 13.
  10. "Magnesium Intake, C-Reactive Protein, and the Prevalence of Metabolic Syndrome in Middle-Aged and Older U.S. Women", Diabetes Care 28:1438-1444, 2005, a publication of The American Diabetes Association.
  11. "Role of magnesium in insulin action, diabetes and cardio-metabolic syndrome X", Molecular Aspects of Medicine, 24:39-52, 2003.
  12. "Magnesium Replacement Therapy", The American Family Physician, 1990;42:173-6..
  13. "Bromelain (pineapple extract) as a Treatment for Osteoarthritis: a Review of Clinical Studies", Evidence Based Complementary and Alternative Medicine, 2004 December; 1(3): 251-257.
  14. "Punica granatum L. (pomegranate fruit) extract inhibits IL-1beta-induced expression of matrix metalloproteinases by inhibiting the activation of MAP kinases and NF-kappaB in human chondrocytes in vitro", The Journal of Nutrition, 2005 Sep;135(9):2096-102.
  15. "S-Adenosyl methionine (SAMe) versus celecoxib for the treatment of osteoarthritis symptoms: A double-blind cross-over trial", BMC Musculoskeletal Disorders, February 26, 2004; 5: 6.
  16. "Tannic Acid Is an Inhibitor of CXCL12 (SDF-1{alpha})/CXCR4 with Antiangiogenic Activity", Clinical Cancer Research Vol. 9, 3115-3123, August 2003.
  17. "Possible immunomodulatory actions of Carica papaya seed extract", Clinical Hemorheology and Microcirculation 2003;29(3-4):219-29.
  18. "Silymarin (milk thistle extract) and skin cancer prevention: anti-inflammatory, antioxidant and immunomodulatory effects (Review)", International Journal of Oncology, 2005 Jan;26(1):169-76.
  19. "Combination anti-inflammatory therapy: synergism in rats of NSAIDs/corticosteroids with some herbal/animal products" (Indian Celery Seed & New Zealand Green-Lipped Mussel), Inflammopharmacology. 2003;11(4):453-64.
  20. "Systematic review of a marine nutriceutical supplement in clinical trials for arthritis: the effectiveness of the New Zealand green-lipped mussel Perna canaliculus", Clinical Rheumatology, 2005 Oct 12;:1-10.
  21. "Caffeic Acid Phenethyl Ester and Curcumin: A Novel Class of Heme Oxygenase-1 Inducers", Molecular Pharmacology, Vol. 61, Issue 3, 554-561, March 2002.
  22. "Anticachectic effects of Coptidis rhizoma, an anti-inflammatory herb, on esophageal cancer cells that produce interleukin 6" (Goldenseal), Cancer Letters, 2000 Sep 29;158(1):35-41.
  23. "Modulators of prostaglandin E2 synthesis in human amnion" (Aspirin, Acetaminophen), Journal of the Society Gynecologic Investigation, 1994 Apr-Jun;1(2):131-4.
  24. "Antagonists and inhibitors of lipid mediators in experimental inflammation of the cornea" (Fish Oil EPA/DHA), Journal of Ocular Pharmacology, 1993 Winter;9(4):365-72.
  25. "The effect of dietary fish oil supplement upon the content of dihomo-gammalinolenic acid in human plasma phospholipids" (Large doses of EPA reduce DGLA, suggesting use of Borage Oil with Fish Oil), Prostaglandins, Leukotrienes and Essential Fatty Acids. 1990 May;40(1):9-12.
  26. "Importance of Dietary Gamma-Linolenic Acid in Human Health and Nutrition" (Sources of GLA: Borage Oil, Black Currant Oil, Evening Primrose Oil), The Journal of Nutrition, Vol. 128 No. 9 September 1998, pp. 1411-1414.
  27. "Evening primrose oil and borage oil in rheumatologic conditions" (Sources of GLA), American Journal of Clinical Nutrition, Vol. 71, No. 1, 352S-356s, January 2000.
  28. "Borage oil reduction of rheumatoid arthritis activity may be mediated by increased cAMP that suppresses tumor necrosis factor-alpha" (Sources of GLA), International Immunopharmacology, 2001 Nov;1(12):2197-9.
  29. "Oral administration of gammalinolenic acid, an unsaturated fatty acid with anti-inflammatory properties, modulates interleukin-1beta production by human monocytes" (Borage Oil GLA), Journal of Clinical Immunology, 2002 Mar;22(2):83-91.
  30. "Diabetic neuropathy: pathogenesis and therapy" (Borage Oil, Source of GLA), The American Journal of Medicine, 1999 Aug 30;107(2B):17S-26S.
  31. "Dietary Supplementation with gamma -Linolenic Acid Alters Fatty Acid Content and Eicosanoid Production in Healthy Humans" (Borage Oil, Source of GLA), The Journal of Nutrition, Vol. 127 No. 8 August 1997, pp. 1435-1444.
  32. "Treatment of diabetic neuropathy with gamma-linolenic acid. The gamma-Linolenic Acid Multi-center Trial Group" (Borage Oil, Source of GLA), Diabetes Care. 1993 Jan;16(1):8-15.
  33. "The effect of gamma-linolenic acid on human diabetic peripheral neuropathy: a double-blind placebo-controlled trial" (Borage Oil, Source of GLA), Diabetic Medicine: A Journal of the British Diabetic Association, 1990 May;7(4):319-23.
  34. "Differential effects of prostaglandin derived from w-6 and w-3 polyunsaturated fatty acids on COX-2 expression and IL-6 secretion" (Fish Oil, Source of EPA/DHA), Proceedings of the National Academy of Sciences of the United States of America, 2003 February 18; 100(4): 1751-1756.
  35. "Cellular interactions between n-6 and n-3 fatty acids: a mass analysis of fatty acid elongation/desaturation, distribution among complex lipids, and conversion to eicosanoids" (Role of Enzymes and Other Factors in Lipid Metabolism of Omega-3 vs. Omega-6 Fatty Acids), Journal of Lipid Research, 1992 Oct;33(10):1431-40.
  36. "Trans, trans-2,4-decadienal, a product found in cooking oil fumes, induces cell proliferation and cytokine production due to reactive oxygen species in human bronchial epithelial cells" (Protective role of N-Acetylcysteine NAC), Toxicological Sciences, 2005 Oct;87(2):337-43. Epub 2005 Jul 13.
  37. "Five Cysteine-Containing Compounds Delay Diabetic Deterioration in Balb/cA Mice" (Protective role of N-Acetyl-Cysteine NAC), The American Society for Nutritional Sciences J. Nutr. 134:3245-3249, December 2004.
  38. "N-acetylcysteine and alpha-tocopherol reverse the inflammatory response in activated rat Kupffer cells" (Protective role of N-Acetyl-Cysteine NAC), The Journal of Immunology, 1997 Jun 1;158(11):5418-23.
  39. "Cytokine secretion in whole blood of healthy subjects following oral administration of Urtica dioica L. plant extract" (Reduction of TNF-alpha and IL-6 by Nettle Leaf Extract, in German with English Abstract), Arzneimittelforschung. 1996 Sep;46(9):906-10.
  40. "Ameliorative effect of IDS 30, a stinging nettle leaf extract, on chronic colitis" (Reduction of Tumor Necrosis Factor-alpha by Nettle Leaf Extract and the extension of long-term remission from inflammatory bowel disease), International Journal of Colorectal Disease, 2005 Jan;20(1):9-17. Epub 2004 Aug 25.
  41. "Effects of sesamin and capsaicin on the mRNA expressions of delta6 and delta5 desaturases in rat primary cultured hepatocytes" (Sesame Seed Lignans - Sesamin - reduced activity of delta5 desaturase enzyme), Journal of Nutritional Science Vitaminology (Tokyo). 2003 Dec;49(6):442-6.
  42. "Interleukin 6 production by lipopolysaccharide-stimulated human fibroblasts is potently inhibited by naphthoquinone (vitamin K) compounds", Cytokine. 1995 Apr;7(3):287-90.




* All information on Level1Diet.com is for educational purposes only. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Before changing your diet, or adding supplements to your diet, or beginning an exercise program, everyone should consult a qualified and licensed health practitioner; a physician, dietician or similar professional.



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Replace omega-6 vegetable oils with omega-9 olive oil... Eat oily fish like tuna, sardines, anchovy, salmon, herring... Beans, lentils, peas add fiber... Nine or more 3-ounce servings of fruits or vegetables per day...