Bringing Wellness Full Circle

Posts tagged ‘brown’

Brown or White?

Did you know that our bodies have both brown and white fat?

White fat (white adipose tissue: WAT), or triglycerides, is ugly!  It is relatively inactive and does not require much energy at all to be maintained, so bodies with more white fat than lean muscle have a lowered metabolism, which makes them even more susceptible to store calories as fat–a snowball effect in which they lose the ability to burn calories efficiently and become fatter as time goes on.

Brown fat (BAT) is a heat source for the core of the body.  Found on the back of the neck, around arteries  and nestled around organs of high metabolic activity, it keeps them at a constant temperature.  Brown fat is alive! It has nerve fibers and leptin receptors.  When leptin levels go up, they turns on energy consumption in the brown fat and burns it.  Basically, brown fat wastes calories!  If we eat more calories than we need on a given day or meal, our BAT burns off the excess as heat. Active brown fat works efficiently to keep weight stable. Unfortunately, BAT activity diminishes with age or when thyroid function is diminished.  The more white fat we have, the less we need brown fat.  BAT can even change into WAT! Stress inhibits brown fat thermogenesis, as well as infrequent food consumption, eating large meals, high-sugar diet and low-fat diets.  So don’t do it!

How can you encourage the thermogenic activity of your stores of BAT?

~Diet rich in Omega-3 fatty acids promotes BAT activity: olive and flaxseed oil, deep sea fish

~Green tea stimulates brown fat thermogenesis.

~Moderate exercise to heat up the furnace

Simple, isn’t it?

COLOR!!!

Color is fun; it makes me want to smile.

Do you have an explosion of colors on your plate every day?   

Red foods, such as red berries, red grapefruit, watermelon, red apples, red peppers, pomegranates, beets, radicchio, red cabbage, and tomatoes, contain lycopene and anthocyanins, which help maintain heart health, boost memory, keep your urinary tract healthy, and lower your risk for some cancers.

 

 

 

 

 

 

Yellow and orange foods, like apricots, cantaloupe, grapefruit, mango, papaya, peaches, oranges, pineapple, lemons, tangerines, yellow peppers, pumpkin, butternut squash, and carrots, get their color from carotenoids, which strengthen your immune system, help you maintain sharp vision, and lower your risk of heart disease and cancer.

 

 

 

 

 

 

Green foods, such as green apples, honeydew melon, green grapes, kiwi, lime, pears, avocado, asparagus, arugula, artichokes, broccoli, broccoli rabe, kale, collard greens, green peppers, green beans, lettuce, cucumbers, spinach, zucchini, and green cabbage, contain lutein and indoles. Deep green vegetables also supply plenty of key minerals and essential vitamins. They can help you keep your vision sharp and maintain strong bones and teeth; they can also help prevent cancer.

 

 

 

 

 

 

Blue and purple foods have anthocyanins and phenolics, which may have antiaging benefits. Try blackberries, blueberries, plums, grapes, raisins, eggplant, purple potatoes, and purple asparagus.

 

 

 

 

 

 

 

Many white and brown foods contain the phytonutrient allicin, which has been shown to aid in preventing heart disease and cancer. They also often have powerful antimicrobial properties. Try fruits and vegetables like bananas, dates, cauliflower, garlic, onion, mushrooms, ginger, parsnips, potatoes, shallots, and turnips.


                               

 

 

 

 

 

Let’s make our plates colorful and fun!  If you can add at least one choice from each of the color groups to the day’s meals, you’ll have consumed five servings of

fruits and vegetables without even trying!

What colors are you eating today? 

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