Are Chia Seeds Effective for Weight Loss?

Chia Pets have made the chia plant famous (or infamous) - the terra-cotta figurines which grow a fuzz of green hair. However, recently chia has obtained a new reputation as an effective weight loss supplement.

Books on dieting and fitness personalities have been promoting chia seeds as a powerful appetite suppressant, and health food suppliers have been selling them by the pound. Chia seeds, which come from the chia plant native to Central America, are definitely full of nutrition: an individual serving, which is approximately an an ounce, contains four grams of protein and eleven grams of fiber, which is widely claimed as the key to weight-loss.

However, there isn't much evidence that chia seeds live up to the claims. In a study conducted in 2009, a team of scientists separated 76 overweight and obese people into 2 groups. The first group ate 25 grams of chia seeds two times a day, while the second group ate a placebo. At the end of twelve weeks, the researchers didn't find a significant difference between the two groups in either their appetite or how much weight they lost.

Another group of researchers which reviewed the evidence regarding chia reached a similar conclusion: There wasn't any indication of an impact on weight loss. The scientists didn't find much evidence which supported any other health claims associated with chia seeds either, such as cardiovascular benefits. They concluded that while chia seeds are generally safe to eat and can be a healthy supplement to most diets, “further rigorous examination” of its effects would be needed.

The conclusion is that little evidence exists that chia seeds substantially contribute to weight loss or appetite control.

Five Herbs to Aid Digestion

Chronic problems with digestion can be very disruptive and uncomfortable, and they can turn eating into a very unpleasant event. Problems such as heartburn, upset stomach, gas, and diarrhea are experienced by millions each day. Generally, most doctors instantly and readily prescribe a chemical or drug to lower the amount of stomach acid. However, oftentimes these chemicals can actually make your digestive problems worse, rather than relieve them. Physicians tend to agree that most stomach problems are usually caused by a group of associated problems, rather than a single issue.

In years past, roots and other herbs were grown as spices for food because of their helpful digestive properties. Modern digestion problems are so prevalent because of our propensity to eat mostly processed foods - foods which lack necessary nutrients. The wonderful thing is that supplementing your diet with natural herbs has been shown to be effective at relieving most of the digestion problems which affect most people. Following are five of the best natural herbs to aid digestion, and which problems each is most helpful for.

Ginger

Ginger is a powerful healing herb that has been recorded as an effective treatment in some very early medical writings. Among other things, ginger has excellent digestion properties, and has long been used to prevent and treat digestive problems. These days, ginger is mostly used to treat problems like irritable bowel syndrome - this can including helping to alleviate symptoms such as gas, constipation, nausea, vomiting, bloating, and diarrhea..

Fennel

Fennel is another natural spice that has long been utilized for its ability to help ease and prevent upset stomach. Fennel is often used to relieve symptoms such as heartburn, cramping, bloating, and general digestive issues. Many women use this herb in a tea for alleviating morning sickness, and others have used it to help calm the stomach following treatments like chemo and radiation.

Aloe

Aloe is an all-around healing herb that should be on everyone's herbal supplement list. Particularly, if you suffer from digestive problems, you should make aloe one of your required herbs. Aloe contains essential amino acids, enzymes, as well as vitamin C. It has a good ability to naturally soothe the stomach.

Gentian

Gentian is not as well known as the other herbs, but that doesn't mean it's any less effective. Gentian root has been used for many years to bolster digestive function. It works well because of its extreme bitterness - it is one of the bitterest herbs known. This bitterness helps to stimulate digestive fluids and, thereby, bolster the function of the digestive system, helping to prevent upset stomach and other digestive problems.

Peppermint

Peppermint is a wonderful herb that is used for a variety of health benefits, of which digestion is one of the main ones. The easy thing about peppermint is that there are a variety of ways to take the recommended daily dosage. Regarding digestion, peppermint has been linked to relieving symptoms common to irritable bowl syndrome including gas, bloating, nausea, diarrhea, cramping, and constipation.

The herbs on this list have a variety of potential health benefits other than just aiding digest, so taking one of them to treat digestive problems can also help improve your overall health. Taking prescription medications isn't necessarily the best solution to all medical conditions.

For more information on herbs that can aid in digestion, see 30 Digestive Herbs (Mother Earth Living).

Herbal Supplements for Losing Weight

More and more people are turning to natural herbal supplements and herbs in order to try to help with losing weight. There are various processes and mechanisms by which these various supplements and herbs are thought to aid weight loss. These include adding increased bulk to your diet, raising metabolic activity and increasing fat burning, eating nutritionally rich foods, and mood enhancement.

For many, stress, overwork, tiredness and a sedentary lifestyle result in gaining weight. In 2002, over 60% of adult Americans were overweight and 25% of this group were obese. Overeating, eating the wrong kinds of foods, and eating out exacerbate the problem, and obesity has quickly become one of the most pressing health problems we now face as a society.

If you want to help your weight loss using herbs and herbal supplements, consider using a balanced preparation that also includes a quality B complex supplement to increae your energy levels.

Natural Herbs Used for Weight Loss

Bitter Orange (Citrus aurantium) - This herb works in a similar manner to ephedra. Both herbs contain beta blockers which have been shown to cause body fat loss, as well as increase metabolic levels in those who combine exercise and caloric restriction to lose weight. Bitter orange should be taken with caution if you suffer from heart disease or have high blood pressure.

Cayenne (Capsicum minimum, Capsicum annuum, C. frutescens) - Thought to help weight loss based on the concept of the heat of the plant matter.

Hoodia gordonii (Hoodia gordonii) - The San Bushmen have traditionally used this herb, which they have named Xhoba, to suppress the appetite when on a long trip. Hoodia has recently become the most popular herb for appetite suppression in the US. The active compound in Hoodia is called P57. There are multiple varieties of Hoodia, but only Hoodia gordonii contains P57. The exact mechanism that P57 uses is still being investigated, however, what is known about it is that it affects the brain to suppress appetite. It also aids weight loss by reducing blood glucose, which reduces the amount of insulin circulating in the blood, which, in turn reduces the amount of fat stored.

Ephedra (Ma huang) (Ephedra sinica) - Numerous clinical studies have reported its weight loss benefits, but there are safety concerns with using this herb.

Green Tea (Camellia sinensis) - Green Tea has caffeine and has been reported to aid weight loss amongs other health benefit claims. Additionally, it is a very rich source of antioxidants.

Guarana ( Paullinia cupana)- This herb has gained a reputation for helping to lose weight via increased metabolism. It is thought to function in a similar manner to caffeine.

Guggul (Commiphora mukul) - Guggul is believed to alter the metabolism, possibly lower cholesterol, and therefore could help weight loss.

Yerba Mate (Ilex paraguariensis) - This herb is from Paraguay, South America and is thought to increase the metabolism.

Spirulina (Blue-Green Algae) - This natural herb is believed to be helpful in a weight-loss diet because its high nutritional density helps to satisfy hunger.

St. John’s Wort (Hypericum perforatum) - This herb is known to be a natural mood lifter, and therefore may indirectly aid with losing weight.

What are the Benefits of Green Tea Extract?

The benefits of green tea extract have been studied and documented extensively because of their possible role in strengthening the body's immune system, and combating both heart disease and cancer.

Green tea extract is made from the leaves of the tea plant, Cammelia Sinsenis. It is composed of chemicals known as catechins, of which ECGC is the most plentiful. ECGC is thought to have the most therapeutic value.

Reducing LDL Cholesterol

Research has shown that green tea extract reduces the levels of low density lipoproteins (LDLs) in the blood. LDLs are responsible for the accumulation of plaque in arteries that may lead to heart disease.

Promoting Weight Loss 

Studies have shown that green tea increases thermogenesis, the production of body heat, which helps to burn more calories and fat.

Defending Against Cancer

Research suggests green tea's role of neutralizing free radicals, the chemicals that damage cells in the body. Green tea may also limit cell replication, which is a primary attribute of cancer cells.

Promoting Overall Good Health

Green tea contains strong antioxidants which can strengthen the body's immune system and help guard against illness and disease.

In order to ensure that you are receiving the maximum benefits of green tea extract, you should make sure you get a supplement which contains standardized herbal extract of pure green tea. Numerous green tea extract products sold do not use a standardized extract, because it is more expensive to produce. But be aware that these products may not contain sufficient quantities of active ingredient to offer the benefits of green tea.

Ginger: Use and Benefits

Ginger has a variety of health benefits, including treating nausea and other digestive problems, improving and stimulating circulation, and treating arthritic pain. Relieving nausea resulting from pregnancy or travelling is one of its most popular uses.

The ginger root can also be highly effective at helping to calm and soothe an upset stomach, and to stimulate the flow of bile. It also aids in relieving stomach cramps. Ginger promotes a healthy cardio-vascular system and improves circulatory function.

Ginger oil can be used for massage which can aid in providing relief for painful arthritis because of its anti-inflammatory properties. Ginger is often used as an ingredient in herbal decongestants and can reduce the symptoms of respiratory conditions, colds, and allergies.

How to Use Ginger

Ginger root can be ground or grated and used for cooking. It is also widely available in supplement form, which can be ingested orally on a daily bases.

Grated ginger root combined with a small amount of lime juice can soothe problems with the digestive tract and reduce gas and flatulence. Ginger can also be made into an oil and massaged into areas of localised pain. Addittionally, it can be taken as an extract whcih helps reduce inflammation.

When deciding on a ginger supplement, it is important to pick one that contains ginger's pungent compounds. These are called gingerols and shogaols and are the ginger plant's primary active ingredients.

Bilberries and Their Benefits

Bilberries are the small, dark fruit of a European shrub - which is extremely similar to the North American blueberry. Bilberries contain very powerful antioxidants which may help to neutralize dangerous free-radicals throughout the body.

Vision Problems

Some studies have shown the compounds active in bilberry - called anthocyanosides - may help to lower the rate of macular degeneration. Billberries have also been shown to help prevent cataracts, glaucoma, and poor night vision.

Vascular and Blood Disorders

Bilberries have been used to help treat varicose veins, as well as angina. The flavonoids contained in bilberry have the effect of thinning blood and preventing weakness of the capillaries.

Digestive Problems

Information regarding the history of bilberry has shown that it has often been used as a digestion aid, as well as for treating diarrhea, nausea, dysentery and indigestion. Bilberries have also been used as an anti-inflammatory for the mucous membranes of the mouth and throat, and to help alleviate painful ulcers.

Menstrual Cramps

Many women have reported that they have successfully used bilberry as a treatment for the relief of menstrual cramps.