Almonds for Weigth Control

The latest news on nuts comes from a Purdue University study showing that snacking on 1.5 ounces of almonds daily reduced hunger and didn't lead to weight gain, even though participants continued eating their customary daily diets. The investigators also reported that by eating almonds the study participants boosted their vitamin E levels as well as their intake of healthy monounsaturated fats. The research team recruited 137 adults at increased risk of type 2 diabetes and divided them into five groups: a control group, separate breakfast and lunch groups and morning and afternoon snack groups. All of the groups except the controls ate 1.5 ounces of almonds daily, either with meals or as morning or afternoon snacks. (Those in the control group were told not to eat any nuts or seeds for the duration of the four-week study.) All the participants (with the exception of the controls) reported daylong reductions in hunger and the desire to eat, particularly those in the "snack" groups. No one gained weight. The researchers suggested that this might be due to compensating for nut consumption by unconsciously eating less food at meals or to inefficient absorption of calories from the almonds.

Exercise & Melatonin, A Weapon against Brain Mutation associated with Alzheimer's Disease

A lab study in Barcelona, Spain, shows that a combination of exercise and melatonin may produce a synergistic benefit that defends the brain against mutations associated with Alzheimer's disease. In this lab test on animals, a melatonin and exercise combination was shown to be effective against the harm linked to three different mutations.¹

    "For years we have known that the combination of different anti-aging therapies such as physical exercise, a Mediterranean diet, and not smoking adds years to one's life," says researcher Coral Sanfeliu. "Now it seems that melatonin, the sleep hormone, also has important anti-aging effects."

    The Spanish study demonstrated that melatonin protects brain tissue from oxidative damage and helps defuse impairments linked to amyloid beta peptide, a harmful protein that collects in the brain during the development of Alzheimer's. In addition, the hormone helps maintain the mitochondrial function in brain cells. Mitochondria are the structures responsible for a cell's energy production. Injury to the mitochondria often result in illnesses like Parkinson's disease.

    "Even though many more studies and clinical tests are still required to assess the doses of melatonin which will be effective for a wide range of diseases, the antioxidant and anti-inflammatory properties of melatonin mean that its use is highly recommended for diseases which feature oxidative stress and inflammation," says researcher Darío Acuña-Castroviejo.

    Acuña-Castroviejo believes melatonin can be useful for alleviating epilepsy, chronic fatigue, fibromyalgia, and even the aging process itself.

Extra Virgin Loive Oil for Muscle Repair

It's rich in a component called oleocanthal that speeds muscle repair. In fact, research shows that consuming about 3½ Tbsp oil throughout the day is the anti-inflammatory equivalent of approximately 10% of the standard ibuprofen dose. Add some to a post-workout salad or on top of mixed steamed vegetables.

Feeling Perky in the Afternoon, Snack on Cheese & Crackers

The crackers pack energizing vitamins B6 and B12 (look for those that list 100% whole grain as the first ingredient), while lowfat cheese has protein. That combo stimulates the production of the feel-good chemical serotonin in your brain, which gives you energy to power through the P.M. Cap snacks at 200 calories (about 1 oz lowfat cheese and 8 crackers).

Watermelon for Headache

This water-rich fruit transports key nutrients to the brain and keeps you hydrated. (Even mild dehydration can lead to more frequent and severe headaches, according to one study.) A little bit of natural sugar from the fruit will fuel brain cells to increase alertness, too. Snack on a watermelon slice, or cut into cubes and add to a glass of water.

Parsley for Allergies

Eating parsley may help prevent allergy flare-ups because it contains an antioxidant called quercetin that helps reduce the release of histamines. Fewer circulating histamines means you'll experience fewer symptoms when exposed to allergens. Add it to salads, or mix with olive oil and lemon to make a chicken topping.