That’s good news, because glucose hanging around in the blood is dangerous stuff. It can stick to proteins and destroy their ability to do their job. Kidney damage, blindness, and amputations may result.

But insulin has many other vital roles. After a meal, insulin stops the liver from releasing any fat, a potential metabolic fuel, into the blood. Why after a meal? It turns out that just like glucose, these fats, released as triglycerides, are dangerous if they hang about in the blood too long.

In some organisms, insulin plays the role of controlling their lifespan. What is the purpose of insulin in humans? If you ask your physician, they will say that the role of insulin is to lower blood sugar and you must learn right now, that is one of insulin’s many roles.

Insulin, sugar, and glycogen

When your body notices that the sugar level is elevated, it is a sign that you have more sugar than you need right now, your body is not burning it and therefore it is accumulating in your blood. So insulin is released to take that sugar and store it. How does it store it? Glycogen? Your body stores very little glycogen at any one time. All the glycogen stored in your liver and muscles would not last you through 1 active day. Once you have filled up your glycogen stores, that sugar is stored as saturated fat.

So the idea of medical professionals recommending a high complex-carbohydrate, low-saturated-fat diet is absolutely a mistake. A high complex-carbohydrate diet is nothing more than a high-glucose diet, or a high-sugar diet. Your body is just going to store it as saturated fat, and the body makes it into saturated fat quite readily.

Your body’s principal way of getting rid of sugar, because it is toxic, is to burn it. The sugar which your body can’t burn will be rid of by storing it as glycogen, and when those glycogen reserves are full, sugar gets stored as fat. If you eat sugar your body will burn it and you stop burning fat. Another major effect of insulin on fat is it prevents you from burning it. What happens when you are insulin resistant and you have all this insulin floating around all the time? You wake up in the morning with an insulin level of 90.

Insulin also causes the retention of sodium, which causes fluid retention, which causes high blood pressure and congestive heart failure.

A recent study showed that overweight children with high levels of insulin in their blood are also likely to have high levels of homocysteine, a substance which appears to raise the risk of heart disease, stroke, and birth defects.

Osteoporosis is another potential problem resulting from insulin resistance. Insulin is a master hormone which controls many anabolic hormones such as growth hormone, testosterone, and progesterone. In insulin resistance, the anabolic process is reduced. Bone is built upon the command of such hormones. When these hormones are reduced, the amount of bone building is reduced, and the amount of calcium excreted is increased.

Insulin increases cellular proliferation. How does this affect cancer? It helps it grow. And there are some pretty strong studies which show that one of the strongest correlations to breast and colon cancers are levels of insulin.

Different cells respond to insulin differently. Some cells are more resistant than others, as some cells are incapable of becoming very resistant. The liver becomes resistant first, followed by the muscle tissue and lastly the fats. As all these major tissues, become insulin resistant your pancreas is putting out more insulin to compensate. Any time your cell is exposed to insulin it is going to become more insulin resistant. That is inevitable, we cannot stop this process, but the rate we can control.

But the pancreas can’t always keep up that high level of insulin production forever. Once the production of insulin starts slowing down, or the resistance goes up, then blood sugar goes up and the person becomes a diabetic.

“Insulin resistance syndrome” refers to a combination of risk factors for type 2 diabetes, including chronically elevated insulin levels, low HDL (”good”) cholesterol, abdominal obesity and high blood pressure.

Excessive intake of all carbohydrates, especially the high-glycemic type, is the primary culprit in the development of insulin resistance.

Type 2 diabetes occurs when the body no longer responds to insulin. As a result, levels of insulin in the blood become elevated and over time, can raise the risk for kidney failure and blindness, as well as heart disease.

A recent studya has found that insulin resistance syndrome, or “syndrome X,” is found in families with a history of early heart disease – a heart attack or blood vessel blockage before age 55 in men and before age 65 in women.

Symptoms of insulin resistance

Here is a list of some of the most common symptoms of people with Insulin Resistance. Many symptoms manifest themselves immediately following a meal of carbohydrates, and others are more or less always present. Keep in mind that these symptoms may also be related to other problems.

Insulin and aging

However, there are 3 consistent blood metabolic indicators of all centenarians which are relatively consistent: low sugar, low triglycerides, and low insulin. All 3 are relatively low for age. Among these 3 variables, insulin is the common denominator. The level of insulin sensitivity of the cell is one of the most important markers of lifespan.

Controlling your insulin levels is one of the most powerful anti-aging strategies you can possibly implement. Sugar and grains cause your body to produce insulin and high insulin levels are the single largest physical cause of accelerated aging. If you want to slow down aging and be healthy then you need to change your grains for greens.

There are a few basic supplements that will help to regulate insulin levels. One of the best on the market is a product that assists in the sensitivity of insulin and balancing out sugar levels in the blood.  Dr. Nirvana offers this product at a discounted rate for the month of July for only $30.

Insulin resistance is the basis of all of the chronic diseases of aging, cardiovascular disease, osteoporosis, obesity, diabetes, cancer, all the so-called chronic diseases of aging. That being said, prevention is the best way to combat such life-threatening ailments.

Potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika, cayenne, and Tabasco sauce are classified as nightshade foods. A particular group of substances in these foods, called alkaloids, can impact nerve-muscle function and digestive function in animals and humans, and may also be able to compromise joint function. Because the amount of alkaloids is very low in nightshade foods when compared with other nightshade plants, health problems from nightshade foods may only occur in individuals who are especially sensitive to these alkaloid substances. Since cooking only lowers alkaloid content of nightshade foods by about 40-50%, highly sensitive individuals may want to avoid this category of food altogether, while non-sensitive individuals may be able to eat these foods, especially in cooked form, without problem. Green and sprouted spots on potatoes usually reflect high alkaloid content, even though the green itself involves the presence of chlorophyll, not alkaloids. For this reason, sprouted areas should always be thoroughly removed before potato cooking, or the potatoes should be discarded altogether.

Alkaloids – The chemistry of nightshades

Most of the health research on nightshades has focused on a special group of substances found in all nightshades called alkaloids. Plants produce alkaloids as a regular part of their biochemical activity, and these alkaloids are primarily designed to help protect the plants from insects that would otherwise eat them.

Effect of steroid alkaloids on the nervous system

The steroid alkaloids in potato – primarily solanine and chaonine – have been studied for their health effects in two areas. First is their ability to block activity of an enzyme in nerve cells called cholintesterase. Many of the alkaloids found in nightshades possess this kind of activity, called cholinesterase inhibition. If the activity of cholinesterase is too strongly blocked, the nervous system control of muscle movement becomes disrupted, and muscle twitching, trembling, paralyzed breathing, or convulsions can result. The steroid alkaloids found in potato have clearly been shown to block cholinesterase activity, but this block does not usually appear strong enough to produce nerve-muscle disruptions like twitching or trembling. This is especially important to those at risk of nervous system disorders such as Multiple Sclerosis, Lou-Gehrig’s Disease, Parkinson’s, or other similar nervous system related disorders.

Effect of steroid alkaloids on joint health

A second type of problem potentially related to the potato alkaloids involves damage to the joints caused by inflammation and altered mineral status. Whether alkaloids can contribute to joint damage of this kind is not clear from current levels of research. Some researchers have speculated that nightshade alkaloids can contribute to excessive loss of calcium from bone and excessive depositing of calcium in soft tissue. For this reason, elimination of nightshade foods from the meal plans of all individuals with osteoarthritis, rheumatoid arthritis, or other joint problems like gout, are to be eliminated.

Increased alkaloid content of green and sprouting potatoes

It’s important to point out that green spots on potatoes, or sprouting on potatoes, usually correspond to an increased alkaloid content, and this increased alkaloid content is one of the main reasons for avoiding consumption of green or sprouted potatoes. (The green color itself is chlorophyll, and helpful to our health, but unfortunately, it’s also accompanied by the increased alkaloids that we can’t see). Interestingly, in one study conducted with hamsters who were fed the sprouted portions of potatoes, increased alkaloid content did not seem to impact the nerves or joints nearly as much as the digestive system itself. The researchers focused on damage to the stomach and intestines when trying to understand the problems caused by ingestion of potato sprout material, and concluded that there were reasons to avoid this material based on digestive system evidence alone. A bitter taste in potatoes after the potatoes have been cooked is usually a good indication that excessive amounts of alkaloids are present. For this reason, anyone that has a compromised gastrointestinal system should avoid potatoes.

The effect of cooking on the alkaloid content in nightshade foods

Steaming, boiling, and baking all help reduce the alkaloid content of nightshades. Alkaloids are only reduced, however, by about 40-50% from cooking. For non-sensitive individuals, the cooking of nightshade foods will often be sufficient to make the alkaloid risk from nightshade intake insignificant. However, for sensitive individuals, the remaining alkaloid concentration may be enough to cause problems.

Practical tips

First, if you are an individual with existing joint problems like osteoarthritis, rheumatoid arthritis, or gout, temporary 2-3 week elimination of nightshade foods from your meal plan may be a worthwhile step to determine if these foods could be contributing to your joint problems. This same recommendation would apply to individuals with existing nervous system problems, particularly nerve-muscle related problems.

Second, even if you are an individual with no existing health problems potentially related to nightshade intake, you will want to take precautions to avoid excessive intake of alkaloids from these foods. Handling of potatoes is especially important in this regard, and the following practices will help you avoid excessive intake of potato alkaloids:

• Store your potatoes for 1-3 weeks only in a dark cupboard, preferably in a cool and dry part of the house such as a basement (if your basement is dry). It’s important not to keep potatoes in a lighted area; the exposure to light will increase alkaloid formation.
• Wash all potatoes before cooking so you’ll be better able to spot the green areas, if any.
• Thoroughly cut out all green areas, especially green areas on the peel, before cooking. and cook the rest for safe eating. If you’re sensitive to nightshades in the first place, it’s best to discard the whole potato. After cooking, if the potato tastes bitter, do not eat it.
• Do not purchased potatoes that have been waxed, or apply wax to potatoes yourself. Waxes do not help reduce greening and can increase potato decay by cutting down on gas exchange in and out of the potato.

Please note, that this article is not intended to eliminate these foods from the diet entirely, unless an individual suffers from the above mentioned ailments such as Arthritis or any other joint related phenomenon, nervous system disorders or any other complaints that manifest in related symptoms.

Magnesium 

Cardiac arrhythmias and angina, asthma, leg cramps, diabetic-related discomforts, reduced platelet activity are a few common indications for IV of Magnesium. This vitamin is present in over 300 enzymatic systems integral to ATP metabolism and transmembrane exchange.

DMSO

Arthritis, cardiac conditions, cancer, chemical toxicity, Alzheimer’s Dementia, diabetic ulcers, neuropathic pain, scar tissue and strokes are often indications for the inclusion of DMSO in an IV. As a hydrogen bond disruptor, DMSO diminishes inflammation by reducing free radicals and prevents the oxidation of lipoproteins.

MSM

Arthritis, discogenic back pain, fibromyalgia, and scleroderma are some of the conditions which patients report benefit from MSM IV therapy. MSM is produced by conversion from DMSO in the presence of hydrogen peroxide. It is a mild nontoxic substance made biochemically as well. 

Alpha Lipoic Acid

Diabetes, cancer support, peripheral vascular disease or neuropathies, neurodegenerative conditions, hepatitis C, HIV and heavy metal toxicity are all indications for ALA IV therapy. ALA is a powerful antioxidant and free radical scavenger that crosses the blood-brain barrier. It recycles glutathione in red blood cells and lymphocytes or white blood cells.

Phosphatidylcholine

Cardiac and liver conditions, heavy metal and chemical toxicity, neurodegenerative, and high cholesterol may be aided by the addition to IV therapies. PTC enhances cell membrane function and fluidity and potentially relieves toxic buildup within the cell, thereby diminishing inflammation and pain. PTC lowers cholesterol systemically and can be protective to the liver by improving overall tissues/cell structure for improved oxygenation.

Vitamin C

As a potent antioxidant, Ascorbic Acid or Vitamin C is generally used to enhance immunity; however by doing so it will also reduce pain-related conditions. This is seen by the reduction of free radical damage, improving oxygenation, and enhancing antioxidant pathways. In association with Glutathione and Hydrogen Peroxide breakdown it therefore reduces inflammation and pain.

B-Vitamins

The B-vitamins are added to IV formulas to aid in the amino acid metabolism, cachexia (tissue starvation), cancer, and muscle wasting conditions. They are also beneficial for immunity in cases of the cold/flu, cancer, autoimmunity, HIV, and toxicity. B-vitamins are vital co-factors involved in the bio-chemical pathways of the body. Cartilage and ligament damage benefit from B5. Biotin is best added for bacterial, viral, or fungal infections or chronic fatigue and fibromyalgia.

MCT oils are absorbed in the bloodstream, passing the digestion process that longer chain fats go through. MCT oil provides quick energy for the body and therefore is less likely to be stored as body fat. MCTs are such an easy source of fuel, they are even more likely to be burned off than low-fat fare. When MCT is metabolized in the body, it behaves like a carbohydrate not a fat.

Unlike other fats, it does not go through the lymphatic system. Instead, it is transported directly to the liver where it is metabolized and released like a carbohydrate and then is used for fuel. MCT has a thermogenic effect in the body, helping you to stay slim by keeping your body fat levels down while keeping energy levels up. MCT oil is easily absorbed by the body and is therefore ideal for individuals with digestive problems. For those with Crohn’s and irritable bowel syndrome, the healing effects of MCT oil could be beneficial. MCT promotes intestinal health by killing troublesome microorganisms that may cause chronic inflammation.

Diabetics could benefit from using MCT oil as it helps to regulate blood sugar levels. Supplementation of MCT oil began as a fat source to help treat diseases such as cystic fibrosis, obesity and fat malabsorption. Bodybuilders and fitness enthusiasts have used MCT for its fat burning and energy-sustaining powers. It has been found that MCTs burn three times more calories for six hours after a meal than other fats. It is thought that MCTs stimulate production of thyroid hormone, improving thyroid function boosting metabolism.

Athletes benefit from the use of MCT oil for both weight gain and weight loss. Bodybuilders must consume incredible volumes of food to put on size. We have found that adding MCT oil to their diets is an easy way to increase the caloric intake of their food without increasing the volume that they must eat. Since MCT acts like a carbohydrate and not a fat, athletes do not increase their body fat percentages while increasing their calories with this product. Since MCTs are thermogenic, not only are athletes increasing their muscle mass, but they are decreasing their fat percentages at the same time.

For many people, weight control has been an elusive, self-punishing struggle for which there seems to be no answer — No matter what you do, the pounds won’t come off. Poor choices, bad habits, wrong thinking and emotional over-eating are often the likely culprits of weight gain, but there are certain medical issues, such as problems with individual biochemistry and metabolism, that can pack on the pounds. Of the 65 percent of the population who is overweight, there is a group of people who are weight-loss resistant. If you are in this situation, know that these medical conditions are studied, and there are ways to correct them.

Do you find yourself thinking, “I eat well and exercise and don’t understand why I still don’t lose weight, or I just can’t seem to get rid of these few extra pounds no matter what I’ve done…?”

Dr. Simeons’ & HCG

Dr. A.T.W. Simeons, a specialist on obesity and weight regulation, introduced a program that has helped many people overcome weight loss resistance. The program utilizes a natural hormone that is produced during pregnancy called Human Chorionic Gonadotropin (HCG). Dr. Simeons’ theory is that HCG acts on the hypothalamus to trigger a release of abnormal fat stores. When administered in small amounts and coupled with a restricted calorie diet, HCG enables people to lose up to a pound a day.

The Hypothalamus

We all have a small gland deep within our brain called the hypothalamus. This is the vital part of the body which controls all of the automatic functions of the body, including breathing, heart beat, digestion, sleep and the complicated functions of the endocrine (hormone) system. Included in these endocrine functions is the regulation and control of metabolism and weight.

Abnormal Fat Stores

Dr. Simeons identified three separate fat stores, Structural, Normal, and Abnormal. Structural fat pads the various organs, protects the arteries and cushions the bony prominences. Normal fat is a bank from which the body can easily draw energy. Abnormal fat is a bank much like a savings account where fat is stored and basically locked away. This fat is very difficult to lose via exercise and calorie restriction. HCG mobilizes and eliminates these fat stores.

Dr. Nirvana is now offering a personalized HCG Diet Plan that addresses all components of your holistic, natural medical weight loss objective. As a New Year’s incentive, she is offering the entire program for only $199.

In the beginning, you will receive a comprehensive packet of information about the steps to HCG Weight Loss success.  Remember that the Diet will help to address imbalances in metabolism and restore the body’s optimum ability to balance its hormones naturally. Weight loss is a side-benefit of this specialty treatment. A disciplined dieter could lose up to 45 lbs. of abnormal fats per cycle. Most patients can average around 25 lbs per a 40 day cycle. Whatever your desired results, you will work closely with Dr. Nirvana to customize the plan in stages to achieve maximum results.

Your new body is just steps away….call to get started on your path to a leaner, happier, healthier body today!

Appointments can be made by calling (949) 836-6991

Click here to watch a video on HCG

Are sugar substitutes really as good as we would like to believe? There are many “naturally derived” sugars or substitutes such as Truvia, Stevia, Xylitol, and Agave, but how do they interact in the body?
Stevia in its raw form was deemed safe for the human system in small amounts, but the body cannot metabolize Stevia. I used to use Stevia when there was nothing else offered but would also take my digestive enzymes to assure that the useless molecules did not harm my digestive tract. Now that they have altered Stevia and mix it with other harmful ingredients such as erythritol (such as that in Truvia), I prefer raw sugar rather than a substitute sugar.

Just the fact that the word is “substitute” should warn us that the digestive system can’t digest it to make glucose nor can our immune system recognize it or defend us (80% of our immune system is in our digestive tract) and so the body can’t use it for energy.
One of the major manufacturing sources was birch tree scraps where it first originated in Finland many years ago. It is said that a German first used it in the 1800s. Here in the US it many times comes from corn, and remember — our corn is mostly genetically modified. I think you need to know for sure what it comes from and what else is in it or blended with it. Some sugar alcohol may be absorbed better than others, but you certainly would need to get it from outside the US. Manufacturers have gotten very good at blending it with other substitutes.

My two greatest concerns and the reason I do not use it personally nor suggest it is the same as any sugar substitute. First, they take up the place in our cell that is meant for glucose. The problem here is that it has no or too low calories/energy and it in turn affects the health of our cells. For me personally that is enough of a reason to stay away from derivatives. My other concern is the fact that sugar alcohols are not fully broken down by digestion. This means it makes its way to the large intestine and, like other poorly digested sugars or sugar/polysaccharide molecules purposely formulated to be indigestible, will promote the growth of opportunistic microorganisms in the colon. They can leak back out into the blood and cause problems with steroid hormones. They can also move into the small intestine after taking over the large intestines and attack the disaccharides on the villi and render them useless. This promotes IBS, gut permeability and/or dysbiosis.

Please understand that is the case for every sugar substitute.
Agave says it is organic and it is picked in the early part of the day, etc. Their marketing is really good, but not quite true. The big giveaway was that they mention in their marketing it is the same plant as tequila. That got me thinking about how they process tequila! The manufacturers filter the juice and then heat it. This hydrolyzes the carbohydrates into sugar. The tequila in comparison may actually be healthier to the body than processed agave sugar. I say this because this hydrolyzed form is fructose and referred to as inulin. Inulin is a fermented prebiotic type of substitute sugar that cannot be digested, and it goes to the large intestine (intact) and is known to grow or stimulate opportunistic bacteria. Agave sugar substitute is neither organic nor carries the organic seal. It is not showing a high glycemic factor because the glycemic measurements are for glucose only. Agave is mostly fructose. There are some who are using patent fermentation processes and this is where the inulin comes in.

What does this all mean? Gut permeability, metabolic syndrome, glucose intolerance, allergies and it is not good for diabetics. I certainly would not give it to children or actually anyone.

Above all remember that the sweetness of these substitute sugars tricks the body by creating a signal to our system to release insulin. In answer to the signal for a rise in glucose, we over-produce insulin. This can lead to hypoglycemia, metabolic syndrome, hormone dysfunction and weight gain — all this plus gut permeability. There is a cost to our system by the use of sugar substitutes. So if absolutely necessary moderation is the key….and most importantly we need to train our lovely tastebuds in appreciating the NATURAL FLAVORS in foods.

Chocolate and cocoa contain a high level of flavanoids and/or antioxidants, specifically epicatechin , which may have beneficial cardiovascular effects on health. The ingestion of flavonol-rich cocoa is associated with acute elevation of circulating nitric oxide, enhanced flow-mediated vasodilation, and increased microcirculation. . According to research at Cornell University, cocoa powder has nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea. It also contains magnesium, iron, chromium, vitamin C, and zinc.

Prolonged intake of flavonol-rich cocoa has been linked to cardiovascular health benefits, though it should be noted that this refers to raw cocoa and to a lesser extent, dark chocolate, since flavonoids degrade during cooking and alkalizing processes. Milk chocolate’s addition of whole milk reduces the overall cocoa content per ounce while increasing saturated fat levels, possibly negating some of cocoa’s heart-healthy potential benefits. Nevertheless, studies have still found short term benefits in LDL cholesterol levels from dark chocolate consumption.

This is why Dr. Nirvana has formulated a product, which she refers to as her “Yum, Yum Truffles”, to contain simple, whole food ingredients that not only taste delicious, but also contain the health benefits of chocolate’s antioxidant power. There is no cooking or heating in the formulation of the Truffles; therefore, the maximum potential of the antioxidants and other nutrients are maintained. The recipe includes organic cocoa powder, organic cocoa butter, and organic agave nectar. ..that’s it. So healthy, so decadent, and oh so delicious! Chocolate lovers rejoice, there’s no better excuse to eat chocolate than Dr. Nirvana’s Yum Yum Truffles!

For more information on ordering your own Yum Yum Truffles, please contact Dr. Nirvana directly at DrNirvana@DrNirvana.com.

This is why…one of the most commonly used binders you will see listed on the “other ingredient section” is magnesium or calcium stearate. So what is a stearate?

Magnesium stearate, stearic acid and calcium stearate, are made by hydrogenating cottonseed or palm oil which are used throughout the supplements industry as lubricants. They are added to the raw materials in supplements so that production machinery will run at maximum speeds. This ensures that production schedules will meet profit targets.

Cottonseed oil has the highest content of pesticide residues of all commercial oils; cotton crops are heavily sprayed. In the hydrogenation process, the oil is subjected to high heat and pressure in the presence of a metal catalyst for several hours, creating a hydrogenated saturated fat. Hydrogenated vegetable fats contain altered molecules derived from fatty acids that may be toxic and are certainly harmful to your health.

Another problem with stearates: concentrated doses of stearic acid suppress the action of T-cells, a key component of the immune system. The article “Molecular basis for the immunosuppressive action of stearic acid on T cells” appeared in the journal Immumology in 1990.

So how much stearic acid are you actually getting from your daily intake? Up to 5% of the average 1000 mg capsule or tablet is magnesium stearate. That’s 50 milligrams. Suppose you take 8 capsules or tablets a day. That’s 250 a month – or 12,500 mg of this hydrogenated oil, nearly half an ounce. That works out to about 6 ounces of hydrogenated oils a year, from just 8 pills a day. Many people take more supplements, and ingest pounds of this toxic oil we try to avoid in our diets – while directly inhibiting the utilization of the nutrients they’re supplementing!

So remember to read labels and know that there are supplements out there, generally those sold through health-care practitioners that are “nutraceutical-grade”, to avoid these harmful and useless substances.

1. Understand what “good” fats do. The body uses these substances for many functions, including creating energy, maintaining cells, transporting vitamins and creating hormone-like compounds that help regulate blood pressure and heart rate. Healthy fats also can help lower bad cholesterol levels.

2. Go for monounsaturated fats … Good food sources include olive oil, fish oil, avocados and olives – yes, fruits can contain healthy fats – and most nuts.
3. Polyunsaturated fats … Soybeans, whole-grain wheat and vegetable oils, including corn, saffron, sunflower and soy, contain these fats.

4.Omega-3 fatty acids. These types of polyunsaturated fats appear to lower the risk of coronary artery disease and may guard against irregular heartbeats and high blood pressure. Go for salmon, herring, flaxseeds, walnuts and leafy green vegetables.

5. Limit trans and saturated fats. Trans fats are common in commercial baked goods such as crackers and cookies, as well as in fried foods like doughnuts. Saturated fats are most often found in animal products (full-fat dairy and red meat), partially-hydrogenated oils such as Crisco and coconut, palm and other tropical oils.

6. Use moderation. All types of fat are high in calories, so keep portions small. A handful of nuts – roughly 25 almonds, for example – is all you need for a snack. If you’re cooking with olive oil, spray a small amount into a non-stick pan or lightly brush the oil onto meat, fish or vegetables before grilling.

7. AND MOST IMPORTANTLY: Eat well and exercise. Weight gain doesn’t come from fat (or carbohydrates) per se – it comes from too many calories overall and not enough activity.

More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.
FDA Approved Health Claim for Walnuts
In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4g of saturated fats per 50g.
In response to a petition filed by the California Walnut Commission, the FDA further endorsed the health benefits of walnuts by approving the following health claim in March 2004.

“Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”

Walnuts in a Healthy Diet
Nuts in general are high in calories, so moderation is the key. The best approach is to reap the health benefits of eating walnuts but not add excessive calories to your daily intake. Therefore, instead of just adding walnuts to your current diet, eat them in replacement of foods that are high in saturated fats (such as cheese and meat) and limit your intake of these tasty treats to the recommended 1.5 oz per day. That is about 20 walnut halves.
Walnuts add a flavorful crunch to dishes. Here are some simple ideas to incorporate walnuts in your diet:
instead of snacking on cookies, crack some walnuts open and eat them as snacks
instead of using meat, toss toasted walnuts in your salad or pasta to add some crunch
instead of layering pepperoni, use chopped walnuts in your pizza
instead of eating bacons or eggs, use walnuts as a protein choice by sprinkling chopped walnuts in your oatmeal or breakfast cereal