Search Term: " Shake "
What's The Difference Between Niacin And Niacinamide
December 19, 2018 08:31 AM
When it comes to Vitamin B3, not all forms of Niacin are created equally. Aside from the risk of allergens and impurities, there are also separate forms with critical distinctions. The pure form is made solely of nicotinic acid which causes the flushing effect when it is taken by humans. The flushing effect is a redness that starts in the face and expands outwards through the rest of the body. It can make the skin feel warm, dry, and itchy for half an hour. The flushing effect is associated with vascular dilation that helps open up the tiny capillaries and blood vessels to clean out all the toxic junk they may have accumulated.
Nicotinic Acid Lowers Cholesterol
Nicotinic acid is also associated with increasing HDL levels in the body to prevent heart disease and plaques from accumulating on the interior walls of arteries. Nicotinic acid is also known to lower the LDL and VLDL bad cholesterols that clog up arteries and lead to heart attacks and strokes.
Other Benefits of Vitamin B3
Vitamin B3 plays a critical role in building enzymes that help us carry out over 200 physical functions in the body. It is not produced naturally but is absorbed from foods such as yeast, green vegetables, milk, eggs, legumes, and fish. Aside from cardiovascular health, it plays a critical role in nervous health and sex hormone production.
How Does Niacinamide Differ?
Niacinamide is a water-soluble form of Niacin that is used to treat deficiencies or for therapies when patients need to take higher doses regularly to treat pellegra and the deficiencies that lead to it. When an excess of Niacin is built up in the body, your body may store it in this form. The chief distinction between this water-soluable hybrid and nicotinic acid is the effect on cholesterol and vascular dilation. Although flushing can be reduced by taking nicotinic acid daily and building up a tolerance to the effects, it is harder on the liver and more burdensome on the body to metabolize it in the high doses used for therapy of many illnesses: ADHD, Schizophrenia, nervous problems, migraines, and arthritis, among others. It is the preferred choice for maintaining a consistent and steady level of Vitamin B3 in the body and loaded into many beauty and skin products for women.
What Other Forms Can I Take?
You can take any form of the vitamin on a daily basis or supplement it with nicotinic acid when you need some additional flushing effect. You will notice that Niacinamide causes some symptoms of drying and itching that are similar to flushing when you take it in high doses. The no-flush formulation is called inositol hexanicotinate and made up from Vitamins B3 and Inositol Vitamin B8. The inositol acts as an additional buffer that makes inositol hexanicotinate easy to digest and take 1600 mg without side-effects: nausea, itching, flushing, dizziness, gout, liver damage, diabetes. Although multi-vitamin formulas and even fortified foods like breakfast Shakes and cereals suggest that you are getting a full dose of B3 in each serving, this is very unlikely. The better choice is to take specifically formulated capsules rather than multivitamins if you are using it for therapeutic reasons.
Five Symptoms of Vitamin B12 Deficiency
October 12, 2018 10:21 AM
If your body is not feeling good, or you think that you are lacking something, then you probably need some more vitamins in your body. People do not think about this stuff and when they are feeling down, they chalk it up to something other than vitamins. Vitamins are really important to the well being of a person and they need it for their ability to function on a high level on a every day basis.
"Red blood cells carry life-giving oxygen to every part of our body. But a lack of B12 means there are less of these cells available for oxygen transport. The result is fatigue. Getting enough sleep can’t shake this kind of exhaustion, because it’s hard to recoup when your cells are starved for oxygen."
Read more: https://www.theepochtimes.com/five-symptoms-of-vitamin-b12-deficiency_2679869.html
Why you need sodium, and how much is necessary?
September 05, 2018 08:52 AM
Even though sodium is required for basic survival, over half of Americans consume too much of it, largely because it is so heavily used in processed foods. Too much sodium can cause a number of symptoms, including swelling from water retention, excessive thirst, brain fog, and hypertension. On the other hand, too little sodium (hyponatremia) is also dangerous to your health, especially To cardiac function. To keep your sodium within healthy limits, it’s important to really know what’s in your food, and avoid processed foods as much as possible.
"It is no secret that most of us consume way more sodium than our bodies need."
Read more: https://www.naturalnews.com/2018-08-13-why-you-need-sodium-and-how-much-is-necessary-too-much-or-too-little-causes-health-issues.html
I Drink This 5-Ingredient Coffee Recipe Every Day To Fight Inflammation
December 04, 2017 09:14 AM
A simple change to your morning coffee routine can have wide-ranging health benefits. Adding three simple ingredients- and switching out two others- will help combat inflammation, which has been linked to almost every major disease- from heart disease, cancer, and diabetes to Alzheimer's, depression, and even hair loss. A couple shakes of a mixture of turmeric, cinnamon, and just a little ground pepper (which helps your body to properly absorb the active ingredient in tumeric) is a great way to work anti-inflamatories into your daily routine, as well as add a nice flavor to your daily coffee. In addition, substituting sugar with raw honey and cream with coconut oil will add antioxidants, help you to absorb MORE antioxidants, and adds additional antifungal, antibiotic, and antibacterial properties (along with those contained in the spice mixture!) Evidence of anti-inflammatory (as well as other) benefits to these ingredients can be found in the journals "Cancer Prevention", "Evidence-Based Complimentary and Alternative Medicine" and "The Journal of Pharmacology and Experimental Therapeutics," as well as from the Arthritis Foundation.
"Curcumin, the main compound found in turmeric, is widely known and accepted for its antioxidant, antiviral, antifungal and anti-inflammatory properties."
Read more: https://www.thealternativedaily.com/i-drink-this-turmeric-coffee-recipe-every-day-to-fight-inflammation/
Homemade Natural Disinfectant With 2 Simple Ingredients
October 25, 2017 12:14 PM
This video is about cleaning agents that are made with dangerous chemicals. These cleaning products may cause skin irritation, breathing problems and or may pollute the air. When disinfectants are made with cheap household items one avoids the exposure of noxious chemicals and keep your home clean as well. Lemon peels, orange or tangerine peels are used to make a natural disinfectant in this video. These disinfectants are made to clean any surface. Saving the peels throughout the day is what is needed ti make this cleaning agent. it only takes a combination of rubbing alcohol, 4 lemons, and 300 milliliters of water.Disinfectant is ready and one has to Shake it before use.https://www.youtube.com/watch?v=b5U0vmTM9yQ&rel=0
"It's easy and the result is excellent: A naturally clean and good smelling house."
This Fiber Rich Shake Will Help Keep Your Colon Clean!
June 25, 2017 05:14 AM
A good colon cleanse does the body good, providing a number of benefits to your health. But, purchasing a pre-made cleanse at the natural health store can cost quite the chunk of change. Why spend such money when you can make a colon cleansing Shake for a fraction of the cost? This recipe helps you make the fiber rich Shake that will do your colon right, all while providing a delicious and nutrient rich drink.https://www.youtube.com/watch?v=X-nugh0NLSg&rel=0
"There is no better way to keep your colon clean than NATURAL"
Understanding protein shakes
May 28, 2017 12:14 PM
There are many kinds of protein shakes out there. They come in different flavors and formulas. Many don't understand exactly what they're supposed to do for the body. It is said they can help with weight loss by curbing hunger. They are also good for those who can't eat a solid diet. They are good for you because protein is but what exactly is their purpose? This is outlined here so you can be sure you really need them before taking them.
"While protein shakes can be beneficial, the International Society of Sports Nutrition recommends that those who exercise should try to reach their protein requirements via whole foods."
Read more: http://www.wmicentral.com/community_beat/health/understanding-protein-shakes/article_f73db31b-f5e3-596c-9fa4-ab5b2e5f701f.html
HERE'S THE BIGGEST FAT BURNING OF ALL TIME. 40 POUNDS IN A MONTH!!
March 23, 2017 11:44 AM
There is a natural way to lose weight and stay healthy. This video describes a lemon and chia Shake designed for just this purpose. The items are inexpensive and effective. A brief recipe is provided and a description of how to prepare the drink is also given. It is recommended that the beverage be consumed in the morning to take advantage of its benefits. The clip goes on to list the benefits such as vitamins and its toxin eliminating properties.https://www.youtube.com/watch?v=xiWk6Ka6yqA&rel=0
"Since ancient times, nature has been the main source of medicine for humans."
This Is What Doctors Will Never Tell You About The CLOVES So You Do Not Use Them. AMAZING!
March 19, 2017 11:44 AM
There is powerful medicine in many herbs that people would never think of as medicine. One of these powerful, health giving plant products is the Clove. Clove is a remedy which provides a natural alternative to pharmaceuticals which might have side effects. Clove treats nausea and vomiting when mixed with honey. Clove is known to help with dizziness when sipped with water. Clove is useful in helping heal dental infections. When one teaspoon of clove is mixed with an equal amount of warmed sesame oil, it can be used to treat ear ache. Clove is a remedy for many different types of ailments.https://www.youtube.com/watch?v=XxC-2dlEOME&rel=0
"The nature every day surprises us more, it is incredible the amount of mixes, Shakes, infusions, among other things can be prepared, either with: fruits, herbs, oils and other alternatives that can only provide mother earth."
How To Gain Weight | Remedies To Gain Weight
March 15, 2017 11:14 AM
The video briefly mentions the dangers of being underweight and then talks about home remedies for gaining weight. Specifically, detailed instructions and demonstrations are given for the creation of two weight gain aids. Then it explains the reasons mangoes work well for this task and suggests mango Shakes, but does not demonstrate. Then it advises one to eat bananas at breakfast along with warm milk with sugar. The video then does several more recipe demos, interrupted only by a suggestion to eat raisins.https://www.youtube.com/watch?v=1zgIdfa9C7U
"It is very important to take proper steps to increase your weight, proper diet and exercise help you to gain weight."
Whey Protein Could Stop Diabetes
March 11, 2017 10:59 AM
Protein could actually help to stop diabetes. Studies have been done that show the major health benefits to drinking Shakes before breakfast. If you eat protein at the start of the day, it can help control blood sugar levels. It could also even stop type 2 diabetes. It is very popular among weight trainers.
"Two studies have shown that eating whey protein before breakfast can control blood sugar levels – and could even stop type 2 diabetes."
Protein and carb intake post-exercise can benefit bone health, study finds
February 21, 2017 04:59 PM
Part of my current employment requirements are that I remain physically fit and after particular tough workouts I will drink protein Shake but had no idea that it could benefit my bone health. Avoiding injury is going to be important as I have noticed when I get injured now I do not bounce back as quickly as I use to.
Health: Top 7 fruits rich in vitamin C
January 21, 2017 02:59 PM
A glass of orange juice or a glass and strawberry Shake, both the drinks are packed with high quantity of Vitamin C, one of the most important vitamins required to boost the body’s metabolism. Vitamin C has the power to fight cold and flu and boost immunity. Found mostly in fruits and vegetables, Vitamin C is therefore recommended for daily consumption during winter season.
""Vitamin C has the power to fight cold and flu and boost immunity.""
Is your relationship with food on the rocks?
November 24, 2016 04:59 PM
Not everyone can manage to have a healthy relationship with food -- or, at least, that's the way it seems. Others seem like they're able to just eat whatever they want and stay alright, while others feel like they're addicted. Still, others bounce from diet to diet. Which are you? "Is your relationship with food on the rocks?" helps determine if your relationship with food is healthy, and what you can do about it if it's not.
"Eat healthy, but treat yourself. What, when and why we eat is so wrapped up in social and emotional factors that it goes way beyond simply fueling the body."
16 ways to reduce sodium intake to protect heart health
November 21, 2016 04:49 PM
Buying pre-made food from the store has become way more common than making dishes from scratch. In order to keep prepackaged food fresh, companies add a large amount of salt. This can play havoc with our bodies. While using fresh ingredients is the best alternative, there are things we can do to make preserved foods from the store slightly healthier. We should always look for the lower sodium option when possible, and rinse foods with high sodium when possible. If we are mindful of our salt intake and lower it as much as possible, we can prevent heart disease.
"More than 75 percent of the sodium consumed in the U.S. each year comes from packaged and restaurant foods, according to the FDA. Excess sodium increases the risk of developing heart disease or having a stroke."
Bulletproof coffee - coconut and butter does improve health
A cup of coffee is a common thing that most of people drink in the morning. However, since many people realized that coconut oil and butter are healthy fats (Axe, 2016), they started replacing cream with them. This coconut and/or butter coffee is known as bulletproof coffee and it is a new trend of healthy morning drink. It has been extremely popular all over the world.
Coconut oil has so many benefits for your body, such as:
· Increases your energy - its ingredient, MCT (Medium Chain Triglycerides), is absorbed by the body and metabolized as fuel more quickly (Tifanny, 2016).
· Improves your immune system - There is a lot of lauric acid in coconut oil that is effective to prevent and cure many viruses (WebMD in Tifanny, 2016).
· Improves brain function – Its fatty acid plays an important role in memory and brain functions (Axe, 2016).
· Promotes heart health – Coconut oil contains good cholesterol that is good for your heart (Axe, 2016).
· Acts as anti-inflammatory – Antioxidant content makes coconut an effective anti-inflammatory food that help reduce arthritis (Axe, 2016).
· Is good for hair and skin – It is able to smoothen and tighten the skin, as well as maintain healthy hair (Axe, 2016).
On the other hand, butter also offers many advantages for your health, such as:
· Prevents and treats many diseases - Omega 3 fatty acids in butter are essential for growth, as well as prevention and treatment of arthritis, coronary artery disease, cancer, inflammation, and high blood pressure (Leonard, 2016).
· Improves your brain, blood circulation, and hormonal system – It helps prevent neurodegenerative and heart diseases, increase energy expenditure, and act as anti-inflammatory (NN, 2014).
· Is good for bones and blood circulation – Butter contains vitamin K that plays an important role in blood clotting and keeping the bones strong (Leonard, 2016).
· Helps with weight loss – It makes you feel full for a longer period and its conjugated linoleic acid (CLA) is an effective aid for losing weight (Leonard, 2016).
· Reduces caffeine sensitivity – Butter fat can protect the stomach from Shakes and nausea caused by caffeine (Leonard, 2016).
· Boosts the energy – It provides more sustained energy for the body (Leonard, 2016).
· Accelerates metabolism and digestion – Vitamin A, D, and E contained in butter are easily absorbed by the body and stored in gastrointestinal tract (Axe, 2016).
Based on the facts above, coconut and butter coffee is a healthy drink. However, excessive consumption of this bulletproof coffee is not good. Healthy fats can only function effectively in the body if the amounts taken are mooderate, not more and not less. Moreover, drink this coffee as the replacement of your breakfast is not recommended since it does not have enough essential nutrients (Gunnars, 2016).
CHANGING YOUR LIFE WITH MAGNESIUM
October 31, 2014 06:05 AM
Do you want to get some information about Magnesium?
Magnesium has been found to be working in other ways to contribute in preserving the nervous system. Before the end of 20th Century, specialized doctors had established that injection of magnesium in our bodies exerts a depressant effect on the nerves. In fact, the main use of this mineral in early times was to induce sleep. Significantly, any hibernating animal have high levels of magnesium. The mineral has also shown effectiveness in control of convulsion in pregnant women, the Shakes in alcoholic and epileptic seizure.
MAGNESIUM CALMING THE NERVOUS SYSTEM
One of paradoxical effect is that, a magnesium deficient person who end up taking magnesium will feel energetic than never before yet the mineral is not a stimulant but rather a depressant. Actually, magnesium normally relieves the irritability of nervous system and the excessive energy, which will result to fatigue.
With this, it will not be surprising to say that when an individual magnesium levels is sub-normal then the nerves will not be in a position of controlling functions such as muscle movement, mental processes and respiration. Irregular heartbeat, twitching, irritability and largely nervous fatigue are the most frequent symptoms of magnesium depletion.
Often, deficiency of magnesium is because of failure on individual side to obtain to use dietary sources such as eggs, wheat germ, green vegetables, cocoa, almonds, soybeans, desiccated liver among many other. However, in some instances, coexisting illness can impair absorption of this mineral, for example the intestinal infections. In such an instant, ingested magnesium may be lost completely in the body and majorly in the nervous system.
PENN of Columbia University published the information of essential of magnesium to nervous system first in 1966. He studied the conduction of electricity by the nerves. The main finding was that calcium is the prime conductor mineral of the electrical current. It was concluded from the finding that Magnesium would in turn maintain the required level of calcium in the nervous system. Actually, Magnesium is Do you want to get some information about Magnesium? The nutrient that is likely to change your living standards by improving your nerve health.
1. THE MAGNESIUM ONLINE LIBRARY.
2. // WWW.MGWATER.COM/
Is Spirutein A Good Meal Replacement?
March 21, 2014 02:18 AM
What is spirutein
Spirutein protein Shakes are dinner swaps and protein supplements intended to help you meet your nutritional needs. The Shakes are accessible in different flavors extending from espresso to berry, and you can buy them in single-serving bundles, in substantial holders or as canned Shakes. While protein Shakes can supplement your eating methodology or supplant dinners to lessen calories for weight reduction, they ought not reinstate adhering to a good diet.
Spirutein provides "green nourishment" for the reason that a portion from the health supplement put into the actual Shakes tend to be through spirulina and also the eco-friendly tone, chlorophyll, that is recognized to provide unequalled nutritional revenue. In addition, Spiru-tein proteins lives in a mixture of grain, pea as well as soy meats. Flavorings, mineral deposits, nutritional vitamins, psyllium, guar chewing gum as well as oat feed may similarly appear within the smoothies, depending on the actual taste. The activity blend similarly provides house developed dietary supplements, for instance, Korean ginseng as well as ashwagandha. The actual combination of fixings can make Spiru-tein to some higher degree the supper than the health supplement. Presuming you don't put it to use in order to displace the banquet, you might notice that you'll placed on pounds instead of get healthy. Spiru-tein Activity provides 260 calories from fat for each 64-g details associated with proteins; eighty of these calories from fat tend to be through body fat.
If you're trying to reduce your own caloric entrance, the actual caloric high quality from the tremble provides sufficient calories from fat in order to displace the dinner. Be cautious associated with such as too much additional fixings, for instance, items from the dirt, crazy distribute or even yogurt, about the reasons these increment the actual calories from fat. The actual Blueberries as well as Lotion Spiru-tein provides 110 calories from fat with no body fat, therefore when you employ this in order to displace the dinner, you will have to consist of celery as well as grapefruits, yogurt or even whole milk in order to increase the actual caloric really worth. You can similarly choose to eat the vegetables as well as drink the actual healthy smoothie basic.
Is Egg White Protein A Better Protein?
January 24, 2014 09:48 AM
Egg White a Protein?
You may have been continually hunting down the best protein supplement so as to go down your quality preparing muscle schedule. Here is an incredible and modest proposal for you “Egg White”. You can consume to the extent that you like. There is no specific threat for your health. On the other hand, recollect simply the egg white and not the entire egg.
Every one holds no less than 4- 6gm of unadulterated protein. You blend each morning in the Shaker four egg white's line with half a spoon of cocoa, simply to enhance the taste of it. That is 20- 25gm of unadulterated protein. It is the protein admission sum you get from one bit of a protein rich supplement. Some individuals can't oversee swallowing crude egg whites. It simply won't go down. In the event that that is the situation attempt to heat up the eggs and expend the bubbled egg white. You might prescribe completing this once a day. Specifically, in the wake of getting off the cot is the perfect opportunity to accomplish better ingestion from the muscle units.
All things considered you surely not saying that it ought to be a substitute for protein Shakes or amino acids supplements. It is equivalent in protein quality to the protein supplements. Along these lines, take your egg whites in the morning as specified above and keep in mind your protein Shakes throughout the day. Take the first segment in the wake of preparing and some place between dinners the second one. That way you will achieve to keep up a steady protein stream into your muscle units.
By digging deeper into the discussion, it makes the white protein a better type of protein than any other protein. Try it as a substitute to your other protein intake for better health of you body.
Can Glutathione Taken Orally Be Effective?
December 28, 2012 04:12 PM
One of the main antioxidant found in the human body is glutathione. The chemical nature of it is made up of three amino acids together bound with tripeptide bonds. The many functions of glutathione in human body include gene expressions, DNA synthesis, protein synthesis, etc. It has been noted that deficiency of this chemical in human body gives rise to diseases and problems like Parkinson's diseases, AIDS, epilepsy, sepsis, Alzheimer's disease, cardiovascular troubles, trauma, Schizophrenia and many others.
The amino acid that is extracted from the protein containing food consumed by an individual helps in the formation of glutathione in the body itself. Many medical personalities might suggest the consumption of oral glutathione pills by those who have glutathione deficiency. It must however be noted that the answer to the question can glutathione taken orally be effective is a widely debated topic. Most of the recent medical tests and experiments suggest that although no forms of side effects are caused by oral consumption of this chemical as pills, but effectiveness of the medicine is not 100%.
The chemicals and organic supplements present in glutathione are not 100% absorbed by the body when it is taken orally. Without intravenous administration, this chemical would never provide the required results in maintaining a healthy body. The glutathione, when taken down orally, is partly broken in the digestive canal, especially in the small intestines through the enzymes that are present. Hence most of the benefits of this chemical would be lost adding to the cellular toxicity of the body if consumed orally. Most doctors and medical professionals suggest that instead of taking glutathione orally as pills, one should have food that is protein rich.
Consumption of protein rich food, especially protein Shakes, in turn, adds to the intravenous glutathione production which is best suited for the body. Consuming NAC can help boost glutathione levels as well.
Lecithin And Its Brain Boosting Properties
March 02, 2012 07:10 AM
Lecithin is a group of fatty substances, which occur in the tissues of plants and animals. It composed of fatty acids, choline, phosphoric acid, triglycerides, glycolipids, B vitamins, glycerol, and phospholipids. Liver produces this substance daily if you follow a complete nutritional diet. Lecithin is also inevitable for all cells in your body,protecting your cells from oxidation, and it is a major building block of cell membranes. It also supports the circulatory system of your body because it is a fat emulsifier too.
The first isolation of lecithin was done by a French pharmacist and chemist, Theodore Gobley in 1846 and he named phosphatidylcholine Lechithine in 1850. He isolated it originally from egg yolk. Today, lecithin can very easily be extracted mechanically or chemically from soybean, grape seed, and sunflower. However, in plants, the most common source of lecithin is soybean. This substance is used for medicinal purposes and as a food supplement. Sometimes, it is used as an emulsifier in cooking for preventing sticking.
Your body gets adequate amount of lecithin from your diet because it is naturally found in foods such as soybeans, egg yolk, peanuts, yeast, legumes, fish, wheat germ, grains, etc. It is also available in the market in the form of capsules, granules, and powder. This is also used as a supplement for promoting weight loss. Besides, you can also take lecithin in the form of pill or mixed in health Shakes.
Health benefits of lecithin
It is believed that lecithin is beneficial for solving a number of health problems. So it is effective for:
* Cell communication,
Brain Boosting Properties of Lecithin
The major brain chemical for improving memory is acetycholine and the deficiency of this chemical is the major cause of declining memory. This chemical can be derived from nutrient choline. Fish is a rich source of acetylcholine. It can also be obtained from eggs, nuts, peanuts, soy beans, liver, etc. Eating more egg is beneficial for enhancing your memory.
There are lots of studies has been conducted for finding the effectiveness of lecithin in improving the memory. As per the findings of experts, lecithin is highly effective for improving concentration, memory, and for preventing Alzheimer's disease and maniac depression (bipolar disorder). Lecithin helps to run your brain smoothly by improving insulation around the nerves. A major part of cell membranes consists of lecithin and it is essential for the proper functioning and growth of nerve. Organ meats and egg yolks are rich sources of lecithin but the usage of these products is very less due to the fear of cholesterol. Experts think that this is the major reason for the increase of concentration and memory problems.
If you use lecithin properly, you can improve your concentration, memory, mind and nerves.
Supremacy of Pea Protein Over The Other Protein Sources
March 01, 2012 08:53 PM
Supremacy of Pea Protein Over The Other Protein Sources
Protein is essential for your overall health and it is considered as the valuable source of energy. You can meet your daily protein requirements by eating various animal products such as meat and milk. It can also be obtained by consuming some dietary supplements. Pea protein is a new alternative protein powder, which is manufactured by using yellow peas. This is allergen free, easily absorbable and coming with great taste.
Pea protein is ideal for people who are intolerant to lactose. You can also use it if you cannot digest milk and meat properly. Due to the high digestion rate, this protein is used to complement non dairy foods, pastas, beverages, and a number of meal replacement Shakes. You can also regulate your appetite effectively and can reduce weight significantly by using pea protein.
If you consume pea protein before and after your weight training session, you can achieve your body building goal very easily. This protein contains chain amino acids, which is helpful for restoring your muscle. It is also beneficial for treating some chronic diseases like kidney problems.
Benefits of Pea Protein over Other Protein Sources
Pea Protein Vs Whey Protein
Compared to other protein supplements, whey protein is very popular because of high biological values and chain amino acids. Your body can also absorb it very quickly. However, it is also very allergic due to the presence of lactose or casein. Though whey protein is coming either without or very less content of these two products, bovine serum albumin, alpha-lactalbumin, and beta-lactoglobulin in whey protein are highly allergenic. The cholesterol content in whey protein is also very high.
Pea Protein Vs Soy Protein
Soy protein cannot be considered as an effective alternative and it also contains high allergens. If you eat more soy protein, chances of developing allergies will also be very high. If the phytates content is not removed, soy protein prevents the absorption of major minerals like calcium. If soy protein has not been fermented, it can contain potent enzyme inhibitors, which leads to the blockage of the activities of trypsin and the other enzymes needed for the digestion of protein. This leads to the formation of gas and the promotion of pathological conditions in pancreas. Once, soy oil industry considered soy protein as a waste product and it was used as cattle feed.
Pea Protein Vs Milk Protein
Milk is the primary source of protein but the milk protein supplements create problems such as diarrhea, stomach cramps, gas, etc. You may also develop lactose intolerance due to the consumption of milk protein. A large number of food allergies, such as fatigue, constipation, diarrhea, etc, are caused by milk products. It can also cause asthma and sinus infections.
Pea is a member of plant family and there is no need of using complicated methods for extracting protein. These are also grown in environmentally friendly way. The defenses of your body can be broken down due to exercise, aging and stress. When you become old, you will be more vulnerable to diseases, infections, oxidative damages, and tissue degeneration. These problems can be solved by using pea protein powder.
What Is Bentonite, and What Can It Do For Me
May 20, 2011 12:21 PM
Bentonite and Your Skin, Bowel Health.
Bentonite, named after Fort Benton in Wyoming where it was discovered in North America, is an aluminum silicate belonging to the montmorillonite family of clays that also includes fuller's earth. It is used both internally in the intestinal system and externally on the skin to offer a variety of health and beauty properties, uses to which the substance has been put over millennia in countries as diverse as North and South America, Mesopotamia, Egypt and Australia. Montmorillonite was first discovered in Montmorillon in France.
That's what it is, but what can it do for you? Among its traditional uses by ancient civilizations is to spread the bentonite mud on your skin, allow it to dry, then crack or peel it off - in other words a face mask. Many people have found it to help clear the effects of acne and psoriasis from their skin, and in Ancient Egypt in particular, bentonite was used to smooth the skin, remove blemishes and make the women of that time appear more beautiful.
It can work the same way with the unsightly effects of hives and psoriasis, and many ancients use it as a mud bath in addition to a traditional face mask. However, bentonite is also of use internally, and helps you to retain, or even regain, regularity in your waste disposal system. Irritable bowel system and Crohn's disease can both be controlled by using bentonite, as can both constipation and diarrhea.
Bentonite might not look pretty when it is slurried up with water, but it then swells and takes the form of a thick mud that you can either apply to your skin or drink while it is still thin. If the mixture has thickened up, then give it a Shake. It is thixotropic, and loses its gel-like consistency enough to drink when you put some energy into it - that means Shake it!
Try Bentonite Today!
Pea Protein Powder And Your Health
January 19, 2010 03:42 PM
Combining proteins from plant sources can be difficult, especially for people who are stressed for time and for those who avoid not only meats but dairy products, soy and eggs. Vegans and vegetarians often struggle to consume optimum levels of protein. And many other people search for ways to include the right amounts and types of protein in their diets.
Source Naturals Pea Protein Powder is a natural vegetable protein powder made from yellow peas (Pisum sativum), the peas used in split pea soup. This highly digestible, highly bioavailable protein source is a great way to supplement a vegetarian diet for those who have problems eating beans and soy. Suitable for children and adults, it increases carbohydrate metabolism for heart health, weight management and healthy glucose levels.
Pea Protein Powder is a non-GMO, hypo-allergic protein source that is 100% gluten and cholesterol free. The concentrated powder is 84% protein, and compliments that content of other protein sources. Its protein profile includes a high content of lysine, and essential amino acid that is often limited in other vegetable proteins.
Pea Protein Powder is easily incorporated into drinks, smoothies, Shakes, crackers, chips, snacks, soups, and other dishes. It can be added to soups or stews or sprinkled on past dishes instead of parmesan cheese. It has a neutral taste and good solubility. Source Naturals Pea Protein Powder is a great way for your to boost the protein in your diet. Available in both 16 oz and 32 oz powder cans.
Pumpkin Seed Oil is good for your health
October 14, 2007 05:34 PM
Pumpkin seed oil, as the name suggests, is obtained from pumpkin seeds, which can also be eaten roasted in the same way that people eat sunflower seeds. When roasted, they are coated in a sauce such as Worcester sauce and then heated in low oven for a long period of time. The secret of roasting them to maintain their nutritional value is to keep the temperature low and the cooking time high.
The seeds are regarded as a ‘superfood’ that is rich in vitamins A and E, the essential fatty acids known as Omega 3 and Omega 6, zinc, iron, magnesium and potassium. The seed is known as a pepita in North and South America.
The oil is reddish green and many people find it delicious. It is best when used raw, and can be drunk in the form of smoothies or Shakes, or used as a salad dressing. Some also enjoy drinking it raw, and using it as a spread instead of butter or margarine. The benefits it provides to the human body are a healthy brain function, increased energy and it has a special use in maintaining a healthy prostate gland.
The vitamin E content is high, especially gamma-tocopherol, and it has a high antioxidant effect with consequent anti-inflammatory properties. Its effect on arthritis, and inflammatory disease, has been investigated and the inclusion of pumpkin seeds in the diet has been found to reduce the inflammatory symptoms of the condition with a consequent reduction in pain. In fact, in a comparison test with indomethacin, a common arthritis treatment, pumpkin seeds compared very well and in fact had a more positive effect on the damage to the fats in the joint linings than did indomethacin, which tends to increase the concentration of lipid peroxides rather than reduce them.
Its effect on the prostate gland is partially due to its high zinc content that is present in a higher concentration in the prostate than in any other gland in the body, and also to its effect on the hormones that cause the gland to grow and swell to the extent that it constricts or completely blocks the urethra, the tube connecting the bladder to the outside of the body. This is caused by an enzyme that converts testosterone to dihydrotestosterone (DHT). DHT causes the over-proliferation of the prostate cells.
The reason for the effect of pumpkin seed oil on DHT is still under discussion, but some believe that it is connected with the zinc content and others with the high level of delta-7-sterine in the seed. The sterine appears to neutralize the effect of the DHt on the growth of prostate cells.
In addition to prostate enlargement, Osteoporosis is another problem associated with aging in men. It has been estimated that men over 50 have a 12.5% chance of suffering a fracture due to brittle bones, and it is though that this is connected with a deficiency of zinc. In fact a clear correlation has been established between osteoporosis in older men and low levels of zinc and the diet and in the blood. Pumpkins seeds, as already mentioned, are rich in zinc, and the benefits of their use as a supplement to avoid an enlarged prostate is reinforced by their effect in protecting against osteoporosis.
Pumpkin seeds contain a high concentration of the antioxidants lutein and zeaxanthin. These are specifically useful in protecting the cardiovascular system and prevent atherosclerosis. They also contain plant sterols known as phytosterols that are believed to help reduce the blood concentration of cholesterol. This types of sterols are the basis of the ‘cholesterol busting’ drinks that are sold in supermarkets. They also help to strengthen the immune system and are believe to help reduce the risk of contracting some types of cancer.
Pumpkin seed oil is a rich source of alpha-linolenic acid, an important unsaturated fatty acid that some studies have indicated can be used to prevent metastaes (the spread of the disease) development in patients with breast cancer. The most prized type of oil is that from Syrian oil, from the province of Steiermark in Austria. Such pumpkins are also grown in parts of North America, and the best oil is said to come from the first pressing, the so-called ‘virgin’ oil. If used in cooking, the temperature must be kept low, since many of the nutrients are destroyed much over 100 Celsius.
A little known use for pumpkin seed oil is in eradicating intestinal parasites. Many people are embarrassed at requesting professional help for worms, and pumpkin seeds are the ideal home remedy. The act almost immediately, and two or three hours after taking them, or the oil, then you should take a laxative. You should the parasites being removed with the bowel motions.
The worms are not actually killed, but are paralyzed, and cannot prevent themselves being removed with the bowel movement. If a laxative is not taken, however, they will recover and there will be no effect. As with any remedy for a health condition, therefore, it is necessary to understand how the seeds or oil work to help to remove the horrible parasites from your body. They are very common, and any self-help or natural remedy that actually works will undoubtedly be very popular, but if it is not understood that these creatures must be expelled from your body while paralyzed, then pumpkin seeds or oil will not work.
Those that failed to understand the process would then complain that the treatment does not work. In fact, it does work, and if the worms are expelled when they are unable to remain in your intestines then they will be removed. You must “read the instructions on the bottle” for the contents to work.
Pumpkin seed oil is a very potent mixture of chemicals that can cure or control a large number of conditions, and it is essential that you understand why you are using them. They can be used as a supplement to your diet, though it is easy to wonder why you should take this antioxidant rather than another.
Find out what pumpkin seed oil can do for you, and if it applies to you then use it. There are stronger antioxidants, and better foods to take in an attempt to protect from certain conditions. However, there are certain circumstances when pumpkin seeds will do the job better than most other supplements, and if you can fit them into your regular diet then they will not only do you ‘no harm’, as they say, but will do you a great deal of good. Look for organic pumpkin seeds or pumpkin seed oil at your local health food store.
Liquid Calcium Magnesium – Proactive Support – Supports Optimal Bone Health*
July 06, 2007 02:14 PM
Liquid Calcium Magnesium – Proactive Support – Supports Optimal Bone Health*
Great taste, great compliance
Reduce the risk of osteoporosis with calcium*
1 Source: Paired Taste Preference Test, conducted 5/2/07. Leading Brand is identified as the top-selling liquid calcium magnesium supplement as identified by SPINS Calcium and Calcium Formula Subcategory report for 52 weeks ending 12-30-06; ttl US; Nat Prod Sprmkt Channel
Osteoporosis affects middle-aged and older persons. A lifetime of regular exercise and a healthy diet that concludes calcium builds and maintains good bone health and may reduce the risk of osteoporosis later in life. Daily intakes above 2,000 mg are not likely to provide any additional benefit to bone health.
The Childhood Obesity Epidemic
August 09, 2006 04:57 PM
The Zimmerman File: Marcia Zimmerman, CN, is a respected author and educator in the field of health and nutrition.
Fighting Obesity – What do I put in my child’s Lunch?
We begin the 21st century with a startling setback in life expectancy for our youth. Some experts even fear that today’s kids may not live as long as their parents. That’s despite the recent advances in medicine that have been credited with extending life span.
The Childhood Obesity Epidemic
The obesity epidemic is occurring in boys and girls in all 50 states. It’s happening in younger children as well as adolescents, across all socioeconomic strata, and among all ethnic groups. At a time when we have learned that excess weight has significant and troublesome health consequences, we see our children gaining weight to a dangerous degree and at an alarming rate. According to a 2004 report from the Centers for Disease Control, the number of over weight 6 to 11 year olds more than doubled in the past 20 years—going from 7 percent in 1980, to 18.8 percent in 2004. the rate among adolescents between 12 to 19 more than tripled, increasing from 5% to 17.1%.
An estimated 61% of overweight young people have at least one additional risk factor associated with becoming overweight. These include heart disease, high cholesterol or high blood pressure—factors that have been traditionally associated with much older adults. In addition, children who are overweight are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem. Overweight young people are more likely than their normal weight peers to become over weight of obese adults, adding additional risk factors such as stroke, several types of cancer, and osteoarthritis.
The consensus among pediatricians, school administrators, parents, and government officials is that healthy lifestyle habits, including healthy eating and physical activity, can lower the risk of becoming overweight and developing related diseases. Associated problems with a growing overweight population are reduced productivity, increased disability, and a greater number of overweight individuals requiring nursing home care as they move into retirement. Clearly the centerpiece of reducing childhood obesity is to reduce its health related and economic costs.
Clearly, we must tackle this problem head-on in order to save our youth. It is beginning as a grass roots movement in the classroom and will involve nutritionists, enlightened teachers, pediatricians, natural food retailers, manufacturers and suppliers of healthy foods. Beginning in the opening weeks of school 2006-2007, a pilot program to teach 6th graders how to eat for better health will be instituted in Chico, California. As the program is perfected, it will be offered nationwide. This is how the plan unfolds.
Show kids how
Breakfast: Cereals, Whey Protein Powders, with Glutamine added, add Malted Milk Powder to any Shake, for a change.
Lunchbox: Dried fruits (non-sulfite), Nuts, Seeds, and Organic Popcorn.
Health Snack Bars Nuts & Seeds, Organic Fruit Bars, Organic Virta Raw Sprouted Bars.
Dinner: Grains, Textured Soy Protein, Oils.
Vitamins: (very important to keep kids healthy and at the top of their game) Daily Multiple: Kid Vits berry Blast or Orange Splash, daily vits easy-to-swallow tabs for older kids, Effer-C Packets, Omega-3 Fish Oil; (for brain nutrition)
Oral Hygiene: (don’t forget the anti-caries power of xylitol)
XyliWhite Fluoride-Free Refreshmint Toothpaste XyliWhite Fluoride-Free Cinnafresh Toothpaste XyliWhite Fluoride-Free Refreshmint Mouthwash XyliWhite Fluoride-Free Cinnafresh Mouthwash
Mary Travis at Now Foods has been collecting amazing recipes that use Now Foods ingredients. Contact her at email@example.com for more information.
New Natural Energy Drink - LifeBlast Extreme Energy Drink
April 01, 2006 12:20 PM
New Natural Energy Drink
For most folks, the world seems to be spinning at a faster pace than ever before. Twelve-hour work days, family responsibilities, social commitments, volunteering, spiritual life—and don’t forget that hour at the gym!—all seem impossibly crammed into an all too short 24 hours forget about downtime.
As life becomes more difficult and demanding with every passing day, many people are looking for products that can help them be more productive and keep up with the pressures of the modern world.
A lot of those would-be movers and Shakers are turning to energy drinks to give them that extra edge. These drinks make up a phenomenal market that scores huge numbers with patrons the world over.
However, the energy drinks sold in convenience stores and supermarkets are anything but healthy. Filled with chemicals sweeteners, synthetic stimulants and artificial colors, mass market energy drinks will only drain consumers of their vigor in the long run.
Now, a better alternative, a natural product that provides all the benefits of these quick-jolt energy products with healthier ingredients: Nature’s Plus LifeBlast Extreme Energy.
LifeBlast offers inner vitality with a potent profile of the most energizing vitamins and herbs. With each sip of luscious, succulent Berry Blast flavor and invigorating nutrition, this eight once drink takes energy to exhilarating new heights. Each serving delivers 1260mg of the most energizing nutrients energy formula available. The extreme energy blend delivers many essential energy nutrients; each serving provides 120% of the recommended daily amount of Vitamin C, 80% of niacin, 110% of vitamin B-6, 110% of vitamin B-12 and 70% of pantothenic acid. In addition, LifeBlast consists of numerous energizing and rejuvenating vitamins and herbal cofactors that will deliver a burst of energy without the jitters, such as taurine, guarana, inositol, carnitine and ginseng.
One of LifeBlast’s greatest features, though, is what it doesn’t have. There are no unnatural ingredients that you may find in other energy drinks. LifeBlast contains no aspartame, acesulfame K, glucuronolacone, synthetic caffeine or artificial flavors and colors.
LifeBlast satisfies the demand for a delicious, enlivening and nutritious energy beverage. It also meets the requirements for a quality formulation with a clean nutrient profile. LifeBlast delivers amazing energy to its users and is only available in health food stores. Whether the customer is seeking sharper mental focus, peak performance or enhanced endurance, LifeBlast Extreme Energy delivers the pure, exhilarating energy that will propel customers to success.
Its time to blast off with Natures Plus LifeBlast Extreme Energy!
Peaceful Planet Vegan Protein Line... Veglife
December 24, 2005 01:24 PM
Progesterone Cream - Supports Hormonal Balance
June 28, 2005 09:40 AM
Recent medical reports have profoundly Shaken popular beliefs about the safety of Hormone Replacement Therapy (HRT) for women in menopause. You may be one of the six million women who are searching for alternatives. Source Naturals PROGESTERONE CREAM and PHYTO-ESTROGEN CREAM can help address normal menopausal discomforts, when used as part of a care for their own health needs. Source Naturals is committed to joining with your health food retailer to help insure that right.
Menopause and Hormonal Balance
Public confidence in hormone replacement therapy (HRT) suffered a major blow when the National Heart, Lung, and Blood Institute of the National Institutes of Health halted a large clinical trial out of concern for the safety of participants. Women are looking for natural alternatives to risky HRT.
Source Naturals Progesterone CREAM and PHYTO-ESTROGEN CREAM address the hormonal fluctuations that bring on the first disturbing hot flashes, night sweats, and mood swings. Used together or separately, these creams address declining levels of progesterone and estrogen.
Progesterone Cream from Woman-Friendly Soy
Progesterone is a steroid hormone made by the corpus luteum of the ovary at ovulation, and in smaller amounts by the adrenal glands. It is a precursor to most other steroid hormones, including cortisol, androstenedione, estrogen and testosterone. Because it is the precursor to so many hormones, progesterone is crucial for overall hormone balance. Yet progesterone levels can drop to near zero during menopause. Source Naturals PROGESTERONE CREAM supplies natural progesterone from soy.
Unlike creams which don’t divulge their progesterone content, Source Naturals PROGESTERONE CREAM is guaranteed to contain 500 mg of progesterone per ounce! This pure white cream softens and smoothes skin. Along with natural progesterone, it contains aloe vera, wild yam extract, natural vitamin E, lecithin phospholipid, jojoba oil, and extracts of ginseng root and grapefruit seed. Natural rosemary oil is added as a fragrance. Available in both tubes and jars for your convenience.
Phyto-Estrogen Cream: Plant Compounds Renowned for Menopause Estrogen levels drop 40-60% at menopause. Phytoestrogens—estrogens from plants—have been shown to bind to the same receptor sites as estrogen, helping maintain normal menstrual cycles and menopausal transitions. When there is too little estrogen (the situation during menopause), phytoestrogens substitute for the lack of human estrogen. Conversely, when estrogen levels are high (as in some women who experience PMS), phytoestrogens compete with human estrogen for binding to receptors and decrease overall estrogenic activity.
Source Naturals PHYTO-ESTROGEN CREAM is an almond-colored cream that can be massaged into smooth skin areas to add oil-rich, moisture-binding protection. PHYTO-ESTROGEN CREAM offers some of the finest phytoestrogens in the botanical world, including 60 mg of soy isoflavones per ounce. PHYTO-ESTROGEN CREAM also contains pomegranate seed juice (a natural source of estrone), red clover tops extract, black cohosh root extract, and dong quai root extract, along with aloe vera gel, natural vitamin E, cocoa butter, grapefruit seed extract, rosemary oil, and natural cherry almond fragrance.
Warning: Phyto-Estrogen Cream is not for use by women of childbearing age. DO NOT USE if you are pregnant or breastfeeding, or if you may become pregnant.
Source Naturals offers you the first progesterone and phytoestrogen creams to utilize unique liposomal delivery of key ingredients. Liposomes are micro-penetrating lipid spheres made from lecithin, which pass through skin layers more easily than non-liposomal creams—for highest possible penetration of skin cells. Both creams are available in 2 and 4 oz jars. PROGESTERONE CREAM is also available in 2 and 4 oz tubes.
Lifestyle Tips for Menopause: A Strategy for Wellness
Eat Well: In certain cultures, hot flashes are practically unknown. It is generally true that women in these cultures eat foods rich in phytoestrogens. For example, in Southeast Asia, where soy proteins comprise 20% to 60% of daily protein intake, epidemiological studies suggest an association between a positive, trouble-free menopause and soy consumption.
Lignans—phytoestrogens found in flaxseed oil and unprocessed olive oil—may also have a protective effect. You should eat fresh, organic vegetables, fruits, cereals, beans, whole grains and small portions of fish or hormone-free chicken. Increase fluids and eat low-fat dairy foods. Avoid fatty meats, sugar, processed foods, fried foods, and chemicals. Adequate calcium intake— 1,500 mg per day—is crucial.
Use Supplements: Source Naturals HOT FLASH is an excellent complement to PROGESTERONE and PHYTO-ESTROGEN CREAMS. A recent comprehensive scientific review of natural menopause products (Annals of Internal Medicine 11/19/02) singled out soy isoflavones and black cohosh for their benefits in addressing hot flashes. Unlike most products, HOT FLASH contains clinical potencies of both soy isoflavones and standardized black cohosh extract. In addition, HOT FLASH contains additional herbs, renowned for use in menopause: vitex, licorice root and dong quai. To be sure you are covering all your nutritional bases, take a good daily multiple like MENOPAUSE MULTIPLE, especially designed for women 40+ years old.
Maintain a Healthy Weight: Women who are overweight have an increased risk of heart disease, while those who are thin or underweight are more susceptible to osteoporosis and hot flashes.
Rest and Relax: It is important to get adequate sleep, take naps if you feel tired, and avoid stress. Meditation and yoga can be helpful in reaching a state of calm. Take Care of Your Skin: A 1997 study of 3,875 postmenopausal women documented the relationship between low estrogen levels and skin dryness and loss of elasticity. Research has associated wrinkling with consumption of full-fat dairy products, butter, margarine, fatty meats and sugar. Drink lots of water—at least 1.5 liters daily. Water flushes out wastes, and acts as an internal moisturizer, keeping skin hydrated and supple. Spring water is beneficial since it contains trace minerals vital to healthy skin. For radiant skin, you should also try the Source Naturals SKIN ETERNAL™ family of creams and serums. This advanced cosmetic system recharges and revitalizes all skin types. Keep Cool. Avoid triggers such as spicy foods, caffeine, alcohol, overheated rooms, hot beverages and stress. Wear layered clothing, and choose natural fabrics, such as cotton or wool.
Stay Active: Exercise benefits the heart and bones, helps regulate weight and contributes to overall well-being. Weight-bearing exercises are especially important for increasing bone mass. Kegel exercises (tightening and relaxing of the pelvic muscles) can improve bladder control, and may enhance sexual pleasure. Try Complementary and Alternative Medicine (CAM): Alternative therapies— herbal remedies, acupuncture, massage, chiropractic, naturopathic medicine and much more—can help you cope with the physical and emotional changes of menopause.
All Calories Are Not Created Equal
June 25, 2005 07:49 PM
All Calories Are Not Created Equal
When we eat more than our daily energy requirements (and most of us do), the extra energy is stored as fat. The human body is designed to stockpile fat very easily. This tendency is related to innate mechanisms intended to protect us against starvation or the threat of a diminished food supply. Fat cells provide extra fuel which can be utilized if necessary to sustain life. Those survival fat pounds settle on the hips, waist, thighs, upper arms and back, not to mention around organs, like the heart and kidney. Some ethnic groups, whose ancestors repeatedly suffered from famines, are especially efficient in energy storage. These include the Pima tribe48 in the United States, the Aborigines of Australia,49 and many of those of African descent.41
Fats are very readily converted to pounds. Carbohydrates and proteins require more complicated digestive processes to convert and store their energy than fat does. Calories from carbohydrates and proteins are usually burned and thrown off as heat (thermogenesis). Naturally, overeating proteins and carbohydrates can result in weight gain, however the body has to work harder to convert these nutrients to fat stores. It takes 20 to 25 percent of the energy in carbohydrate and protein to convert them into body fat. It only takes about 5 percent of the energy content of dietary fat to store it as body fat. Fat is also twice as energy dense (9 calories per gram) as carbohydrates or proteins (4 calories per gram) making fat at least twice as dangerous from a weight gain standpoint.50 Blood taken from an individual soon after they have eaten a double cheeseburger, french fries and a thick milk Shake will often be a milky pink color due to the infusion of fat from the digestive system. This fat circulates throughout the system until it is either burned or stored.
A Winning Combination
Most people would agree that exercise combined with a low-fat, high-fiber diet would be a winning combination for maintaining and improving health. Exercise is important in any health maintenance program. It is especially important in weight control since the amount of energy we expend in the resting state, our Resting Metabolic Rate (RMR), is a function of our muscle mass and tone.51,52 There is a tendency for us to lose muscle mass and gain fat pounds as we age. In part, this is due to life style changes. Instead of flying kites we fly desks! Nevertheless, our capacity to increase our muscle mass is undiminished with age.53 The lack of exercise rather than the abundance of candy is thought to be the primary cause of childhood obesity.54
Eating a low-fat, high-fiber diet will produce some weight loss even in nor-mal weight subjects.55 The reason for this may well be the balance between fullness and satiety.56 It is a proven fact that we can easily eat an excess of fat before we feel full or satisfied. This is because fats are twice as energy dense (9 calories/ gram) as carbohydrates or proteins (4 calories/gram). By the time we are full, we have over eaten. Increasing our fiber intake helps us feel full. (Of course expensive gastric bypass surgery is another alternative.57) Eating a highfiber diet helps us to feel more than just full. Low-fat, high-fiber diets are found to lead to a general lowering of cancer rates.58 Though the above combination of exercise, low-fat, and high-fiber may work in theory; making the theory work in practice is quite another story.
Technology works against us in some ways as evidenced by this comment a woman made about her husband’s physique: “He has added 20 pounds of lap since he got his lap-top [computer].” And just try to get a low calorie meal over your lunch hour. In Feburary 1996 McDonald’s, an international fast food franchise, announced that it would be dropping its five-year experiment with the low-fat McLean burger (12 grams of fat). Also gone from the menu will be the Chef’s salad and the side salad. The taste of the Big Mac (35 grams of fat) has apparently won out over its McLean competition. The salads seem to be a casualty of convenience. Eating a salad in the car after a quick pickup at the drivethrough can be a bit challenging.
Fortunately, state-of-the-art research in the area of weight loss has discovered that through the addition of certain supplements and nutrients, the process of decreasing the amount of fat we process in the stomach and boosting the amount of fat we burn can be expedited. For those of us who suffer from a “fat imbalance” or a condition where we store more fat than we burn, it is often a matter of life or death to lose fat in order to protect our arteries and heart.
The Secret t o Weight Loss . . . An Ounce of Prevent ion Most weight-reducing strategies have to confront the “after the fact” problem of burning already stored fat. Like most of our medical practices, we routinely become sick or fat and then go about the business of trying to remedy our ills. Despite Poor Richard’s advice that “an ounce of prevention is worth a pound of cure,” we continually eat high-fat diets, and wait until we have to pay the piper before most of us take serious action. It’s much easier to prevent a fat build-up than to reverse the damage that carrying extra fat stores can cause. Going on a diet is nothing less than torture and usually means giving up all the foods we like to eat. Yet dieting seldom gets to the root cause of our excess weight which most often is that we eat too much fat, when not dieting. The body begins to digest lipids in the stomach and intestines.
The diagram in Figure 1 illustrates the steps involved in getting fat into our bloodstream.59 There are four steps in fat digestion: 1) acidolytic breakdown of food in the stomach; 2) enzymatic breakdown (lipolysis) of the fats (triglycerides, TGs) into fatty acids (FAs) and beta-monoglycerides (b-MGs); 3) formation of soluble mixed micelles with bile acids; and 4) absorption through the intestines. If we could tie up excess fat before it was absorbed, we could spare our physiological systems the stress of having to deal with that fat. Ideally then, what we need is a substance that prevents fat absorption.
Pep Up and Go!
June 14, 2005 05:45 PM
Pep Up and Go!
by Harris Parker Energy Times, February 2, 2000
Feel your energy flagging?
You've lost count of the number of phone calls you fielded all afternoon-the last was from your son, who missed the late bus home from school-and colleagues needing your decision are lined up outside your office. Your husband has invited clients home for dinner. You wilt like a new hairdo on a damp August day and pray for a miracle to jump-start your engine.
Your pep quotient depends on three essential ingredients: nutrients you consume through your diet and supplements, how much you exercise and your sleep schedule.(Of course, if you're troubled by any kind of disabling, ceaseless fatigue accompanied by mental fuzziness, joint pain, sore throat, swollen glands, headaches and other chronic distress, consult your health practitioner.)
Vitamins and Energy
Certain nutrients are called vitamins because scientists consider them to be crucial for vitality. They generally function as coenzymes, partnering with the enzymes that are catalysts for the chemical reactions constantly taking place in our bodies. Our need to replenish our store of vitamins, which may merge with cell, muscle, enzyme, hormone, blood and bone structure once they have been absorbed, depends on their rate of utilization, according to The Real Vitamin & Mineral Book (Avery) by Shari Lieberman, PhD, and Nancy Bruning.
While a low-fat diet rich in raw fruits and vegetables helps supply important nutrients, a B complex supplement and a balanced multivitamin can guarantee daily vitamin levels.
Be Energetic with B Vitamins
Vitamins, especially the B vitamins, play extremely important roles in producing cellular energy. The chart on page 39 lists the key vitamins and describes their effects as well as the consequences of not getting enough of them. Their benefit is felt most profoundly in the energy producing process known as the Krebs cycle (which we'll explain in a moment).
Vitamins B2 and B3, for example, supply the major building blocks for substances that are called flavin adenine dinucleotide (FAD and FADH) and nicotinamide adenine dinucleotide (NAD and NADH), which are critical elements of energy production in the Krebs cycle as well as a process called oxidative phosphorylation.
Hundreds of Reactions
Even though you may never have heard of NAD and NADH, these molecules are found in very many places throughout your body; they play a role in hundreds of biochemical reactions in all kinds of cells. B vitamins also combine with other materials to build coenzymes, chemicals which help form other chemicals necessary for cellular energy. B vitamins are crucial: miss out on one or more and you may break these metabolic chains necessary for peak energy.
Energy to Spend
The main energy currency of every cell single cell is ATP: a chemical called adenosine triphosphate. This material is used by cells for every imaginable task including reproduction, growth, movement and metabolism. Specialized metabolic cycles within the cell are designed to generate ATP.
Consequently, the more ATP our cells create, the more energy can be generated. The raw materials used to make cellular energy are glucose (blood sugar) and "free" fatty acids. The best way to supply your cells with the sugar they need is to consume complex carbohydrates which also supply fiber and other nutrients. When you eat carbohydrates, they are made into glucose which is stored as a starch called glycogen in muscles and the liver. Your body can rapidly turn glycogen into glucose for extra energy. (The process of making energy from glycogen yields carbon dioxide and water as well as ATP.)
The first step in making glucose into energy is called glycolysis. This complicated process requires nine different steps. During these steps, glucose is made into a substance called pyruvate. The process of glycolysis requires ATP, but yields twice as much ATP as is present when it starts.
From here, the process gets a little more complicated as pyruvate enters into a complex chain of events in tiny cellular structures called mitochondria. (Many metabolic events take place in the mitochondria.) The pyruvate molecules are converted to a molecule known as acetyl coenzyme A and eventually made into carbon dioxide, water and more ATP.
This process is known as the Krebs cycle or citric acid cycle. It also involves a series of events known as oxidative phosphorylation in which NADH formed during the Krebs cycle is oxidized to form ATP.
Why is fat such a concentrated source of energy? Free fatty acids enter the Krebs cycle to help generate ATP much more efficiently than glucose - producing roughly six times more energy per gram than glucose.
And Don't Overlook. . . . . .other supplements that may aid energy production: • Alpha Lipoic Acid, an antioxidant that works in the fatty tissues of cell membranes and in cells' watery interiors • Coenzyme Q10, also known as ubiquinone as it exists everywhere in the body, acts like a vitamin because it stimulates some reactions. CoQ10 protects cell membranes, especially of the heart, against oxidation and toxins.
Ginsengs: Energy Generators
With their legendary and slightly mysterious characteristics, the ginsengs are greatly respected natural energy boosters. " Perhaps no herb has excited so much interest in medical circles as ginseng, and yet, strangely, it does not actually 'cure' any one particular ailment," reports Michael Hallowell, the author of Herbal Healing (Avery) and a frequent lecturer on botanic medicine. "Rather, its virtue lies in its tremendous power as a tonic and invigorator. Russian athletes are prescribed large amounts of ginseng because researchers in Moscow have shown that it not only improves stamina, but also increases the efficiency with which blood is pumped to the muscles."
What are the physiological mechanisms that allow ginseng to bolster your get up and go? In order to unravel the legend and lore of ginseng, the first step is understanding the intricacies of the three types: • Asian (Panax ginseng), which produces the strongest and most profound stimulation; • American (Panax quinquefolium), which soothes at a more subtle level; • Siberian (Eleutherococcus senticosus), a stamina booster embraced by a wide range of athletes. All three varieties are treasured for their ability to help people adjust to stress.
The ginsengs are adaptogens, "biologically active substances found in certain herbs and plants that help the body and mind adapt to the changes and stress of life," says Stephen Fulder, MD, author of The Book of Ginseng and Other Chinese Herbs for Vitality (Inner Traditions). "Stress is not an illness in itself. Stress is change, our ability to adapt to all the changes that occur in life, emotional or physical, from exercise, work, chemicals, drugs, food, radiation, bacteria, disease, temperature, or simply too many late nights or too much fun."
The body reacts to stress by producing the hormone adrenaline, which throws the whole body into a state of alert. Metabolism, blood pressure and circulation accelerate; immunity and resistance drastically decline; performance suffers.
Enter the ginsengs, with their varied, subtle tonic qualities. The Greek name for this herb, "panax," means "panacea" or cure-all. But the Chinese, who first referred to it 2,000 years ago, more literally called it "ren shen" or "person root," in reference to its physical resemblance to a miniature human form.
" Most exhibit medicinal properties, but each species has a different chemical makeup and has a unique application in Traditional Chinese Medicine (TCM)," says Kim Derek Pritts, author of Ginseng: How to Find, Grow and Use America's Forest Gold (Stackpole). "In general, all true ginseng contains biologically active saponins (chemicals similar to human hormones), essential oils, carbohydrates, sugars, organic acids, nitrogenous substances, amino acids, peptides, vitamins and minerals."
Building Vital Energy
All the ginsengs strengthen, nourish and build Qi, the TCM concept describing basic vital energy circulating through our bodies. Every physical and mental function, from breathing, thinking, nutrition and circulation, is regulated by Qi. Although many of the Native American tribes used the abundant, indigenous Panax quinquefolium ginseng extensively, particularly to increase mental acuity and boost fertility, the herb never has been as popular in North America as it is in Asia. American ginseng traditionally has been a lucrative export crop to China, where the wild native variety suffers from overharvesting. Even today, according to Paul Bergner in The Healing Power of Ginseng & the Tonic Herbs (Prima), 95% of the American ginseng crop is exported to China, where XiYang Shen, or "western sea root," as it is called, is immensely valued and costs double what it does here.
Jacques MoraMarco, author of The Complete Ginseng Handbook: A Practical Guide for Energy, Health and Longevity (Contemporary), as well as a licensed acupuncturist and doctor of Eastern medicine, suggests American ginseng for a slight energy boost. The moderate effect of American ginseng is considered a more appropriate tonic to the intensity of our pace and diet.
Variations on a Theme
In TCM terms, American ginseng cools and moistens, as well as lubricates and strengthens the body. It is reputed to reduce fevers and night sweats and alleviate hot, dry lung problems like smoker's cough. With its emollient qualities, American ginseng is considered to treat dry, wrinkled skin effectively.
The Bolder Energizer
Asian ginseng, which includes red Korean panax, is a bolder energizer taken by those who feel depleted from anemia, blood loss, cardiovascular weakness, injury, shock or trauma, as well as the disabling effects of age. In general, Asian ginseng is warming and stimulating, urging the body to run faster.
Siberian ginseng, though botanically not a true ginseng, still acts similarly to Asian ginseng in its reputed power to control stress, boost energy, support the immune system, enhance performance and increase longevity. Called Wu Cha Seng in Chinese, Siberian ginseng is perceived by natural practitioners as an ideal herb for the healthy who want to lift both stamina and endurance. Experts believe it counteracts the effects of cortisol, the stress hormone produced by the adrenal glands in response to injury, pain or emotional turmoil.
Natural Energy Boosters
The herbal pharmacopeia includes several other natural energy boosters available in various forms-Shakes and bars for those on the run-loaded with nutrition absent from commercial snacks. Some choices: • Ginkgo biloba-used in Chinese medicine to heat the body and increase sexual energy. Ginkgo enthusiasts take this herb to increase the supply of oxygen to the brain and generally increase circulation. • Gotu kola-may stimulate the central nervous system and help eliminate excess fluid, thereby reducing fatigue. • Astragalus-a Chinese herb that enhances energy and builds the immune system. It is credited with strengthening digestion, improving metabolism, increasing appetite, combating diarrhea and healing sores. • Schisandra-also a Chinese herb, treats respiratory illness, insomnia and irritability and rejuvenates sexual energy. Its mild adaptogens help the body to handle stress. • Licorice-is a favored endocrine toner in Chinese medicine. It is reputed to support the adrenals, the pair of small glands directly above the kidneys that secrete steroidal hormones, norepinephrine and epinephrine, the "fight or flight" hormones. People with high blood pressure or edema, or pregnant women, should avoid it. • Ashwagandha-an Ayurvedic herb used for thousands of years in the traditional healing of India as a potent strength builder for men and women.
Experienced herbal practitioners acquire an impressive and fascinating store of knowledge and experience-you'll find it helpful to visit one as you begin your course of ginseng or other energy-boosting herbs.
When you visit a TCM practitioner, you'll notice that she evaluates your body's condition through an extremely careful examination of all the different systems: Several pulse points are felt in order to ferret out and detect troubling abnormalities. The condition and color of the tongue is observed to decipher digestive disorders. In addition, your urine may be examined to determine other imbalances and specific health problems.
In many cases, your TCM practitioner will recommend ginseng as an adaptogen that can give you an overall boost. When taking ginseng, follow the directions on the package. Note: in some cases, you may want to consume a little bit less if you suffer headaches, insomnia or high blood pressure. Consult your health practitioner if you are afflicted with either acute inflammatory disease or bronchitis.
Then take comfort in the eternal soothing wisdom of Chinese Traditional Medicine. In the first century A.D., the Shen Nong Ben Cao Jing (The Divine Husbandman's Classic of the Materia Medica) effusively described ginseng and the tonic herbs in this beguiling and intriguing manner: "The first class of drugs...are considered to perform the work of sovereigns. They support human life and they resemble heaven. They are not poisonous regardless of the quality and duration of administration."
June 14, 2005 10:52 AM
Nutritional Scorecard by Sylvia Whitefeather Energy Times, June 15, 2004
For over 50 years, the federal government has produced Recommended Daily Allowances (RDAs) as guidelines for vitamin and mineral intake. Then, in 1993, the Reference Daily Intakes (RDIs) superseded the RDAs. By applying this new designation, the government's guidelines are now supposed to represent the designated amounts that an average person should consume. With this in mind, and the fact that many experts think you should consume more than some of the RDIs, how does your nutritional scorecard add up? Answering a few nutritional questions can point you in the right direction.
Are you trying to lose weight? If you are, the latest thinking on weight loss opines that eating more protein may be the key to keeping your weight down. Two recent studies published in the Annals of Internal Medicine (5/18/04) found that people who ate a low-carbohydrate, high-protein diet lost more weight and had better cholesterol levels than dieters who ate fewer fatty foods. Both studies found that a low-carb diet can improve your triglycerides (blood fats) and boost your HDL, or good, cholesterol.
Eating protein satisfies both tummies and taste buds. Researchers have found that the amount of protein eaten in a meal determines not only how much food you eat but also how satisfied you feel after eating (J Nutr 2004 Apr; 134(4):974S-9S). And when you feel satisfied after eating less food you improve your odds of losing weight.
We need about 50 grams of protein a day to support the body's functions. The best sources of protein are eggs, meat, milk, protein Shakes and yogurt.
Does your energy level go up and down during the day? To get off the energy rollercoaster, cut down on carbohydrates, and make sure the carbs you do eat are complex.
Carbohydrates have been getting some unflattering press lately. Yes, if you want to lose weight, you may want to go on a strictly low-carb diet. But for those not concerned with weight, carbohydrates are the principle source of energy for the body.
What's more, even if you do restrict carbohydrates, you should still eat a tiny bit of them. Without some carbs in the diet your body cannot regulate protein or fat metabolism. According to Michael and Mary Eades, MD, authors of The 30-Day Low-Carb Diet Solution (Wiley), "Carbohydrates control insulin and insulin controls your metabolic health."
So, make your carbohydrates count. Indulge in complex carbohydrates: whole grains, fruits and vegetables. In those foods, carbs are accompanied by fiber and larger amounts of vitamins and phytonutrients. Other reliable sources of complex carbohydrates are whole wheat bread, brown rice and oatmeal.
Are you concerned about your heart health? Fiber from beans, oats, legumes, nuts, rice bran, fruits and vegetables helps stabilize blood sugar and reduce cholesterol. Pectins, found in apples, pears, prunes and plums, are a particularly useful form of water-soluble fiber.
Insoluble fiber, in cereals, wheat bran and vegetables, reduces the risk of colon-related problems. In addition to adding fiber to the diet, dried beans and soybeans have been shown to lower cholesterol, improve vascular health and kidney functioning, preserve bone mineral density and reduce menopausal discomforts (AJCN 1999 Sept; 70(3 suppl):464S-74S). Fiber also promotes good bowel health and encourages the growth of beneficial intestinal flora.
You need 25 to 40 grams of fiber daily. If you have cut back on your carbohydrates, be sure to take a reliable fiber supplement.
Do you have problems focusing on mentally challenging tasks? If so, you should eat more fish and get more of the omega-3 fatty acids that fish and flax contain. Higher levels of this type of fat have been linked to better concentration while performing demanding intellectual work (Lipids 2004 Feb; 39(2):117-23).
Fats add flavor to food, making meals taste better. Monounsaturated fats like plain olive oil and canola are liquid at room temperature and are suitable for use in cooking at high temperatures. Researchers have found that a diet high in monounsaturated fat has the ability to decrease LDL (bad) cholesterol (J Nutr 2001; 131:1758-63). Other fats, such as extra virgin olive oil and flaxseed oil, are best used in dishes that don't need cooking, such as salads.
Although the RDI for fat is less than 30% of the total calorie intake, some researchers believe that if you eat healthy fat, eating too much is not a concern. Omega-3 fats are available in supplement form.
Do you suffer from dry skin? You may not be drinking enough water. This precious liquid is used by every cell of our bodies and makes up 60% to 75% of our body weight. Water is important for kidney function. Researchers in Italy found that drinking adequate amounts of water can help prevent the formation of kidney stones (Urol Int 2004; 72 Suppl 1:29-33).
Your activity level, environment and diet influence how much water you need daily. Try to drink at least eight cups of fluid a day from noncaffeinated, nonalcoholic sources.
Do you exercise frequently? If you do, you need more antioxidant vitamins like natural vitamin E and vitamin C as well as a healthy supply of carotenoids. A study at the School of Applied Medical Sciences and Sports Studies, University of Ulster, found that exercisers need more antioxidants. Otherwise, their exertion may release an excess number of free radicals (caustic molecules) in their bodies and do damage to the heart arteries and other internal organs.
Vitamins, in general, are defined as micronutrients that are necessary for life. They are necessary for the production of energy, a healthy immune system and hundreds of other functions in the body.
Vitamins aren't the only substances that produce big benefits in small quantities. Phytonutrients are chemicals in plants that have health-promoting properties. These nutrients are getting more and more attention from researchers who are keeping score on our nutritional requirements.
Do your meals contain plenty of calcium? If not, you may need supplements to keep your bones strong and help keep your weight down. One study, presented at the Experimental Biology 2003 meeting in San Diego, found that young women who consumed more calcium had better luck controlling their weight. In this research, it didn't take much calcium to make a difference in waistlines. Consuming just one more serving daily (a cup of milk or a thumb-sized piece of cheese, each of which contain about 300 mg of calcium) made, on average, about a two-pound difference.
In addition, many experts recommend multimineral supplements (along with multivitamins) to promote better health. A recent study of people with immune problems, for instance, found that those kinds of supplements seem to help boost the immune system (AT News 2004 Feb 27; 398:4-5).
Power Meals - Shakes, smoothies and bars help make getting good nutrition easy.
June 14, 2005 08:28 AM
by Phyllis D. Light, RH Energy Times, March 12, 2004
Choices, choices, choices: For convenience, nutrition and either low-calorie or low-carb dieting, you now have an enviable range of choices. Shakes, smoothies and bars help make getting good nutrition easy.
Whatever your inclination, drinks and bars offer a shortcut to daily nutrition without cooking. And whether you use them as meal replacements, diet aids or healthy snacks, these power meals fill you up without filling you out.
That's the main reason these items have grown in popularity in natural food stores among the nutritionally knowledgeable searching for healthier alternatives to fast food.
No matter how hectic your day, you have no excuses anymore for missing your daily required antioxidants and minerals. Either select a bar suited to your taste, or put your blender or food processor to work in creating drinks that use fresh fruits and veggies, yogurt, low-fat milk or ice and protein powders for maximum nutritional output.
Quality note: always be sure to use organic foods for the best nutritional content, flavor and taste.
Prepared protein Shake mixes and bars are ideal for losing weight, expanding personal energy or building muscle. Protein mixes are available in an assortment of flavors that are generally high in amino acids (protein building blocks) and low in carbohydrates. Of course if you are on a low-carb diet, forsake putting fruits and vegetables in your Shakes; these items are too high in carbohydrates.
What's more, bars not only provide a wealth of different tastes, but different bars are also tailored to different needs-whether you're seeking to lose weight, gain muscle or replace a meal, there's a bar out there just for you.
If you use power Shakes as meal replacements and you are on a low-carbohydrate diet, make sure the drink supplies plenty of protein and few carbohydrates. If you use either Shakes or bars to replace one or more meals during the day, take a fiber supplement in addition. Fiber, which contains no calories, helps speed food through your digestive tract and may lower your risk of heart disease and cancer (Lancet 5/2/03).
And remember: powders and bars should also be low in sugars and saturated fats. The weight-loss benefit: If you drink high-protein Shakes or eat bars that taste good and leave you feeling satisfied, you'll have a better chance of sticking to your diet long enough to lose a significant amount of weight.
Drink to Lose
Research into weight loss has established protein Shakes and bars as reliable diet aids. A study of 100 dieters between the age of 35 and 65 found that people who drank a daily soy protein Shake lost more than 14 pounds each in three months (Eur J Clin Nutr 2003; 57:514). And in a study reported in the Journal of American Dietetic Association (3/01), folks who had a protein Shake in place of one daily meal lost almost twice as much weight over 12 weeks than those who ate their regular food with the same amount of calories.
Drinking your breakfast in the form of a protein Shake can both increase your metabolism and help curb your appetite for the rest of the day.
Researchers at Harvard University found that metabolism rose faster after eating a high-protein breakfast and that blood-sugar levels stayed high for about six hours after the meal (AHA Annual Conference on Cardiovascular Disease Epidemiology and and Prevention, 3/6/03). In comparison, when a sugary breakfast is consumed, blood-sugar levels rise quickly but fall rapidly, causing fatigue, tiredness and sleepiness.
Protein Shakes are especially effective when you are on a weight-loss plateau, trying to lose those last few tenacious pounds. (But Shakes, smoothies and bars should not be your only meals of the day. Eat at least one low-calorie meal daily to supply nutrients that may not be in your Shakes or bars.)
Made with fruits and vegetables, smoothies are a tasty way of getting extra amounts of nutrients and soluble fiber. Using low-fat milk, yogurt, buttermilk or kefir, plus ice, creates a tempting and wholesome blend that lights up the taste buds. Powdered mixes can be used for added protein.
Fruits and vegetables in your smoothies not only fill you up on relatively few calories, but they boost your energy and supply plenty of bioflavonoids (healthy, natural chemicals from plants), antioxidants, vitamins and minerals.
The fiber in smoothies can help reduce cholesterol, relieve constipation and aid in the prevention of high blood pressure. For reduced calories and added heart health benefits, low-fat or no-fat milk products can be used in place of cream or regular milk in most recipes. For the best taste sensation, combine sour and sweet fruits together.
Adding raw fruits and vegetables to smoothies provides natural enzymes that help with digestion and act as catalysts in hundreds of chemical reactions throughout the body. (You can also take enzymes in supplemental form.) Enzymes are not present in cooked foods since the heat of cooking destroys them.
Nutrition for Kids
If you have trouble getting your children to eat their fruits and vegetables, try giving them smoothies. Children can't resist these naturally sweet and healthy creations.
According to Sally Fallon, author of Nourishing Traditions (New Trends Publishing), smoothies should be "high in quality, contain healthy fats, be naturally sweet, and contain fresh seasonal fruits and vegetables."
Fallon also believes children should consume what are called lacto-fermented foods, including yogurt and kefir, which are aged to contain the kinds of friendly bacteria that normally live within our digestive tracts. For kids, Fallon also encourages the use of cream or cultured milk to ensure adequate fat and calcium, so important for the development of growing bodies.
Smoothies are an interactive drink as far as children are concerned, since they love to help blend them. For extra nutrition power, add nutritional yeast, nut butters or ground flaxseeds. These supply additional vitamins and minerals, along with healthy fats. You can also add silken tofu to bump up the protein content. If your child is lactose intolerant, try mixing smoothies with rice milk, soy milk or juice.
Bars Designed With A Woman's Needs in Mind
The modern woman is a multitasking wonder, constantly juggling work and home responsibilities. So it's no wonder that bars aimed at women are among the most popular bars there are. Many women, in eyeing the bathroom scale, shortchange themselves of the nutrients they need. That's why a woman's bar needs to provide minerals like calcium, a bone-building necessity.
Women also need to ensure that a bar contains enough of the B vitamins, particularly folate. This is especially true if a woman is pregnant, or wants to be: Folate is crucial in helping to prevent neural tube birth defects.
Folate also teams up with two other B vitamins, B6 and B12, to control homocysteine. This protein metabolism byproduct, when present in excessive amounts, is associated with heart disease.
Another popular ingredient in women's bars is soy, which has been duly recognized for its heart benefits. Studies also indicate that soy may help keep bones strong. (Not to mention the fact that the moisture soy holds helps make a bar's texture that much more appealing!)
The Protein Game
If you are unsure about how much protein you need each day, you are not alone. Are you getting too much, not enough, or just enough? Most people need between 45 and 60 grams of protein daily, and most protein Shakes contain about 14 and 20 grams of protein per serving (check your labels). No matter what your nutritional needs are, you may find an answer in a smoothie, Shake or bar. When it comes to power nutrition, tasting is believing!
Menopause: Disease or Condition?
June 13, 2005 03:44 PM
Menopause: Disease or Condition?
by Mary Ann Mayo & Joseph L. Mayo, MD Energy Times, September 4, 1999
It's front-page news. It's politically correct and socially acceptable. Talking about menopause is in. Suddenly it's cool to have hot flashes. Millions of women turning 50 in the next few years have catapulted the subject of menopause into high-definition prominence.
It's about time. Rarely discussed openly by women (what did your mother ever advise you?), meno-pause until recently was dismissed as "a shutting down experience characterized by hot flashes and the end of periods." Disparaging and depressing words like shrivel, atrophy, mood swings and melancholia peppered the scant scientific menopausal literature.
What a difference a few years and a very vocal, informed and assertive group of Baby Boomers make. Staggered by the burgeoning numbers of newly confrontational women who will not accept a scribbled prescription and a pat on the head as adequate treatment, health practitioners and researchers have been challenged to unravel, explain and deal with the challenges of menopause.
Not An Overnight Sensation
Menopause, researchers have discovered, is no simple, clear cut event in a woman's life. The "change of life" does not occur overnight. A woman's body may begin the transition toward menopause in her early 40s, even though her last period typically occurs around age 51. This evolutionary time before the final egg is released is called the perimenopause. Erratic monthly hormone levels produce unexpected and sometimes annoying sensations.
Even as their bodies adjust to lower levels of estrogen, progesterone and testosterone, some women don't experience typical signs of menopause until after the final period. A fortunate one-third have few or no discomforts.
According to What Your Doctor May Not Tell You About Premenopause (Warner Books) by John R. Lee, MD, Jesse Hanley, MD, and Virginia Hopkins, "The steroid hormones are intimately related to each other, each one being made from another or turned back into another depending on the needs of the body...But the hormones themselves are just part of the picture. It takes very specific combinations of vitamins, minerals and enzymes to cause the transformation of one hormone into another and then help the cell carry out the hormone's message. If you are deficient in one of the important hormone-transforming substances such as vitamin B6 or magnesium, for example, that too can throw your hormones out of balance. Thyroid and insulin problems, toxins, bad food and environmental factors, medication and liver function affect nutrient and hormone balance."
The most important reproductive hormones include:
Estrogen: the female hormone produced by the ovaries from puberty through menopause to regulate the menstrual cycle and prepare the uterus for pregnancy. Manufacture drops significantly during menopause. Estradiol is a chemically active and efficient form of estrogen that binds to many tissues including the uterus, breasts, ovaries, brain and heart through specific estrogen receptors that allow it to enter those cells, stimulating many chemical reactions. Estriol and estrone are additional forms of estrogen.
Progesterone: also produced by the ovaries, it causes tissues to grow and thicken, particularly during pregnancy, when it protects and nurtures the fetus. Secretion ceases during menopause.
Testosterone: Women produce about one-twentieth of what men do, but require it to support sex drive. About half of all women quit secreting testosterone during menopause.
Estrogen's Wide Reach
Since estrogen alone influences more than 400 actions on the body, chiefly stimulating cell growth, the effects of its fluctuations can be far-reaching and extremely varied: hot (and cold) flashes, erratic periods, dry skin (including the vaginal area), unpredictable moods, fuzzy thinking, forgetfulness, fatigue, low libido, insomnia and joint and muscle pain.
Young women may experience premature menopause, which can occur gradually, as a matter of course, or abruptly with hysterectomy (even when the ovaries remain) or as a result of chemotherapy. Under such conditions symptoms can be severe.
In the 1940s doctors reasoned that if most discomforts were caused by diminishing estrogen (its interactive role with progesterone and testosterone were underestimated), replacing it would provide relief. When unchecked estrogen use resulted in high rates of uterine cancer, physicians quickly began adding progesterone to their estrogen regimens and the problem appeared solved.
For the average woman, however, hormone replacement therapy (HRT) became suspect and controversial, especially when a link appeared between extended use of HRT (from five to 10 years) and an increase in breast and endometrial cancers (Journal of Clinical Pharmacology 37, 1997). The result: Women have drawn a line in the sand between themselves and their doctors.
Resolving The Impasse
Since hormone replacement reduces the risk of major maladies like heart disease, osteoporosis, Alzheimer's, colon cancer and diabetes that would otherwise significantly rise as reproductive hormone levels decrease, most doctors recommend hormone replacement shortly before or as soon as periods stop. Hormone replacement also alleviates the discomforts of menopause.
But only half of all women fill their HRT prescriptions and, of those who do, half quit within a year. Some are simply indifferent to their heightened medical risks. Some are indeed aware but remain unconvinced of the safety of HRT. Others complain of side effects such as bloating, headaches or drowsiness.
Women's resistance to wholesale HRT has challenged researchers to provide more secure protection from the diseases to which they become vulnerable during menopause, as well as its discomforts. If the conventional medical practitioners do not hear exactly what modern women want, the complementary medicine community does. Turning to centuries-old botanicals, they have validated and compounded them with new technology. Their effectiveness depends on various factors including the synergistic interaction of several herbs, specific preparation, the correct plant part and dosage, harvesting and manufacturing techniques.
Research demonstrates that plant hormones (phytoestrogens) protect against stronger potentially carcinogenic forms of estrogen while safely providing a hormone effect. Other herbs act more like tonics, zipping up the body's overall function.
Help From Herbs
Clinical trials and scientific processing techniques have resulted in plant-based supplements like soy and other botanicals that replicate the form and function of a woman's own estrogen.
The complementary community also can take credit for pushing the conventional medical community to look beyond estrogen to progesterone in postmenopausal health.
Natural soy or Mexican yam derived progesterone is formulated by pharmacologists in creams or gels that prevent estrogen-induced overgrowth of the uterine lining (a factor in uterine cancer), protect against heart disease and osteoporosis and reduce hot flashes (Fertility and Sterility 69, 1998: 96-101).
A quarter of the women who take the popularly prescribed synthetic progesterone report increased tension, fatigue and anxiety; natural versions have fewer side effects.
These "quasi-medicines," as Tori Hudson, a leading naturopathic doctor and professor at the National College of Naturopathic Medicine, Portland, Oregon, calls them, are considered "stronger than a botanical but weaker than a medicine." (Hudson is author of Gynecology and Naturopathic Medicine: A Treatment Manual.)
According to Hudson, the amount of estrogen and progesterone in these supplements is much less than medical hormone replacement but equally efficacious in relieving menopausal problems and protecting the heart and bones.
According to a study led by Harry K. Genant, PhD, of the University of California, San Francisco, "low-dose" plant estrogen derived from soy and yam, supplemented with calcium, prevents bone loss without such side effects as increased vaginal bleeding and endometrial hypoplasia, abnormal uterine cell growth that could be a precursor to endometrial cancer (Archives of Internal Medicine 157, 1997: 2609-2615).
These herbal products, including natural progesterone and estrogen in the form of the weaker estriol or estrone, may block the effect of the stronger and potentially DNA-damaging estradiol.
Soy in its myriad dietary and supplemental forms provides a rich source of isoflavones and phytosterols, both known to supply a mild estrogenic effect that can stimulate repair of the vaginal walls (Journal of the National Cancer Institute 83, 1991: 541-46).
To enhance vaginal moisture, try the herb cimicifuga racemosa, the extract of black cohosh that, in capsule form, builds up vaginal mucosa (Therapeuticum 1, 1987: 23-31). Traditional Chinese herbal formulas containing roots of rehmannia and dong quai have long been reputed to promote vaginal moisture.
Clinical research in Germany also confirms the usefulness of black cohosh in preventing hot flashes and sweating, as well as relieving nervousness, achiness and depressed moods caused by suppressed hormone levels. It works on the hypothalamus (the body's thermostat, appetite and blood pressure monitor), pituitary gland and estrogen receptors. Green tea is steeped with polyphenols, mainly flavonoids, that exert a massive antioxidant influence against allergens, viruses and carcinogens. The risks of estrogen-related cancers such as breast cancer are particularly lowered by these flavonoids, as these substances head directly to the breast's estrogen receptors. About three cups a day exert an impressive anti-inflammatory, antiallergenic, antiviral and anticarcinogenic effect.
Other phytoestrogen-rich botanicals, according to Susun Weed's Menopausal Years: The Wise Woman Way (Ash Tree Publishing), include motherwort and lactobacillus acidophilus to combat vaginal dryness; hops and nettles for sleep disturbances; witch hazel and shepherd's purse for heavy bleeding; motherwort and chasteberry for mood swings; dandelion and red clover for hot flashes.
Our Need For Supplements
Adding micronutrients at midlife to correct and counter a lifetime of poor diet and other habits is a step toward preventing the further development of the degenerative diseases to which we become vulnerable. At the very minimum, you should take:
a multivitamin/mineral supplement vitamin E calcium
Your multivitamin/mineral should contain vitamins A, B complex, C, D, E, calcium, magnesium, potassium, copper and zinc. Look for a wide variety of antioxidants that safeguard you from free radical damage, believed to promote heart disease and cancer, as well as contribute to the aging process.
Also on the list: mixed carotenoids such as lycopene, alpha carotene and vitamin C; and folic acid to help regulate cell division and support the health of gums, red blood cells, the gastrointestinal tract and the immune system.
Studies indicate a deficiency of folic acid (folate) in 30% of coronary heart disease, blood vessel disease and strokes; lack of folate is thought to be a serious risk factor for heart disease (OB.GYN News, July 15, 1997, page 28).
Extra vitamin E is believed to protect against breast cancer and bolster immune strength in people 65 and older (Journal of the American Medical Association 277, 1997: 1380-86). It helps relieve vaginal dryness, breast cysts and thyroid problems and, more recently, hit the headlines as an aid in reducing the effects of Alzheimer's and heart disease. It is suspected to reduce the thickening of the carotid arterial walls and may prevent the oxidation of LDL (bad) cholesterol, which contributes to the formation of plaque in arteries.
Selenium also has been identified as an assistant in halting cancer (JAMA 276, 1996: 1957-63).
The Omegas To The Rescue
Essential fatty acids found in cold water fish, flaxseed, primrose and borage oils and many nuts and seeds are essential for the body's production of prostaglandin, biochemicals which regulate hormone synthesis, and numerous physiological responses including muscle contraction, vascular dilation and the shedding of the uterine lining. They influence hormonal balance, reduce dryness and relieve hot flashes.
In addition, the lignans in whole flaxseed behave like estrogen and act aggressively against breast cancer, according to rat and human studies at the University of Toronto (Nutr Cancer 26, 1996: 159-65).
Research has demonstrated that these omega-3 and omega-6 fatty acids can reverse the cancer-causing effects of radiation and other carcinogens (Journal of the National Cancer Institute 74, 1985: 1145-50). Deficiencies may cause swelling, increased blood clotting, breast pain, hot flashes, uterine and menstrual cramps and constipation. Fatigue, lack of endurance dry skin and hair and frequent colds may signal EFA shortage. Plus, fatty fish oils, along with vitamin D and lactose, help absorption of calcium, so vital for maintaining bone mass.
In addition, studies show that the natural substance Coenzyme A may help menopausal women reduce cholesterol and increase fat utilization (Med Hyp 1995; 44, 403, 405). Some researchers belive Coenzyme A plays a major role in helping women deal with stress while strengthening immunity.
Can't Shake those menopausal woes? Menopause imposters may be imposing on you: The risk of thyroid disease, unrelenting stress, PMS, adrenal burnout, poor gastrointestinal health and hypoglycemia all increase at midlife. Menopause is a handy hook on which to hang every misery, ache and pain but it may only mimic the distress of other ailments. For this reason every midlife woman should have a good medical exam with appropriate tests to determine her baseline state of health. Only with proper analysis can you and your health practitioner hit on an accurate diagnosis and satisfying course of therapy.
And if menopause is truly the issue, you have plenty of company. No woman escapes it. No woman dies from it. It is not a disease but a reminder that one-third of life remains to be lived. Menopausal Baby Boomers can anticipate tapping into creative energy apart from procreation. If not new careers, new interests await. An altered internal balance empowers a menopausal woman to direct, perhaps for the first time, her experience of life. She has come of age-yet again. Gone is the confusion, uncertainty, or dictates of a hormone driven life: This time wisdom and experience direct her. There is no need to yearn for youth or cower at the conventional covenant of old age. Menopause is the clarion call to reframe, reevaluate and reclaim.
Mary Ann Mayo and Joseph L. Mayo, MD, are authors of The Menopause Manager (Revell) and executive editors of Health Opportunities for Women (HOW). Telephone number 877-547-5499 for more information.
Acupuncture nutrient Connection
June 12, 2005 05:53 PM
Acupuncture nutrient Connection by Robert Gluck Energy Times, November 1, 1998
The theory behind the practice of acupuncture confounds western science. This therapy, originating in Asia, is based on the concept that currents of energy called meridians flow through your body. However, no one has ever been able to conclusively demonstrate the existence of these meridians.
Despite the evasiveness of these energy streams, Traditional Chinese Medicine (TCM) holds that alterations in these energy flows can disrupt health and cause pain. Consequently, an acupuncturist punctures your skin with specialized needles to redirect the body's vital energy.
Despite the fact that western scientists have not been able to find satisfactory evidence of the existence of these energetic meridians, studies show that acupuncture works and is especially effective at relieving pain. This therapy has been used to alleviate a variety of conditions including chronic pain, nausea and even mental illness. In addition, some practitioners apply it to those trying to Shake off the chains of drug addiction. (More recently, many practitioners now also successfully use acupuncture to relieve physical problems in animals.)
Of course, no matter what your perspective on this therapy, acupuncture's no panacea. While you might use acupuncture to relieve the discomforts of chemotherapy, you wouldn't use this technique as your primary weapon against a dangerous disease like cancer. Still, this reliable therapy occupies a welcome spot as an adjunct to many mainstream therapies. Consequently, many mainstream practitioners accept the validity of using acupuncture and many managed care companies reimburse this therapy. Some HMOs even keep a list of approved acupuncturists that they make available to enrollees.
Acupuncture East and West
The practice of acupuncture dates back at least 2200 years ago in Asia. Only during the last forty years has it become well-known and widely available in the United States. Today, 29 accredited acupuncture schools train practitioners in North America. In addition, traditional healers in Belize (south of Mexico) have been found to use a form of acupuncture derived from traditional Mayan medicine.
Is the use of acupuncture by Mayan shamans coincidence? Or further evidence that acupuncture meridians really exist? No one knows for sure, although some experts believe the Mayan use of this therapy supports the notion that the original ancestors of the Mayans migrated from Asia.
Acupuncturists insert needles into the body to relieve pain or enhance bodily functions. TCM holds that acupuncture, and the manipulation of these tiny needles, moves and manipulates qi (pronounced chee), the body's energy force.
"Acupuncture is a method of balancing the body's energy," says Carol Alexander, an acupuncturist at the North Jersey Health and Pain Relief Center in Hackettstown, New Jersey. "Disease occurs because of an imbalance...Insertion of the acupuncture needles into meridians will bring about the balance of qi." Alexander has practiced acupuncture for 10 years and studied at the Tri-State School of Traditional Acupuncture in Stanford Connecticut.
Alexander says patients sometimes suffer a blockage of qi or display too much or too little qi. The manipulation and placement of the acupuncture needles vary according to the need for adjusting meridian energy flow.
Acupuncture can be used to prevent disease and, if disease is already rampant, it can be used to help the body correct the problem.
In conjunction with her use of acupuncture needles, Alexander rarely prescribes single herbs but uses combinations of whole herbs that are very specific for different diseases and disease patterns. "Certain herbs, such as ginseng, are very prized in Chinese medicine," Alexander notes.
"Astragalus is an herb used in China and around the world to tonify the qi and increase qi energy as well as stimulate the immune system."
Alexander uses licorice root for assisting digestion and for helping women with menopausal discomforts. On the other hand, she recommends whole food concentrates like bee pollen granules for enhancing the immune system, peppermint for treating gastro-intestinal problems plus fiber supplements as well as the antioxidant/antihistamine quercetin, coenzyme Q10 and melatonin.
"In terms of classes of nutrients, I use a lot of whole food concentrates: the green concentrates like barley greens, wheat grass powder, spirulina and blue-green algae," Alexander says. "These are high in minerals, antioxidants, nutrients and fatty acids. I also use some soy products because the isoflavone concentrates are very much anti-cancer."
The Fine Points of Acupuncture
Acupuncture needles are very fine, as thin as hairs. They are available in a variety of diameters and lengths. When an acupuncturist inserts these needles, the sensation is that of mild pinpricks. (The needles enter the body at depths of only 1/8th inch to two inches.) In many cases people experience mild pleasure during needle manipulation.
"From a Western point of view it's important to explain that there is a distinct function of acupuncture treatment and that is to increase circulation," Alexander says. "We do stimulate nerves and we know that with the stimulation of nerves many neurochemicals and neurotransmitters are released. They move through the nerves and find receptor sights, some in the brain, some in other parts of the body."
By stimulating nerves, acupuncturists can calm inflammation and deaden pain. These effects are believed to be linked to the release of endorphins and dinorphins, powerful painkillers and anti-inflammatories that the body produces for itself. Most acupuncturists use this therapy as part of an overall, multi-faceted treatment plan.
"Qi is what makes you different from a sack of chemicals," points out David Molony, an acupuncturist at the Lehigh Valley Acupuncture Center in Catasaqua, Pennsylvania who studied at the Nanjing Traditional Medicine Hospital in China and has lectured at Cornell University.
What You Need
"You can manipulate qi with acupuncture, herbs and diet. Because people's bodies work differently, there are different approaches. When you ask the question what nutrients and herbs are effective at enhancing acupuncture, it depends on what the person needs, according to an Oriental Medicine diagnosis."
An Oriental Medical examination, Molony says, begins with a long list of health questions designed to reveal factors that contribute to disease. A practitioner measures your pulse in several different places along your arm, inspects your tongue, may press on your stomach, sniff your general odor and closely examine your nails and skin for signs of problems.
"You take in everything you can," adds Molony, a board member of the Acupuncture Society of Pennsylvania and former board member of the American Association of Acupuncture and Oriental Medicine. "This gives you clues that you need in order to make your diagnosis."
Acupuncturists use nutrients and herbs that complement the treatment, as well as dietary and lifestyle counseling. Some acupuncturists don't specialize in herbal remedies, so these practitioners might go to a specialist like David Winston for advice. Winston, an herb expert skilled in Cherokee, Chinese and Western eclectic herbal medicine, works as an instructor, lecturer and consultant.
"In China, acupuncture is considered a complementary therapy; you generally don't go for treatment and get purely acupuncture," says Winston who is working on a book about saw palmetto. "Herbal medicine, diet and qi gong are important therapies in their own right and acupuncture is one of those therapies. Qi gong is a form of martial arts that focuses on unique breathing and visualization methods. Qi is not exactly energy, it's energy in movement; it's what makes the blood move."
Acupuncture is used to open blockages that sometimes build up in what TCM practitioners characterize as excessive heat or cold. These hot and cold spots do not always literally refer to the temperature of the body but are meant to depict changes in the character of the body's vital energy.
Chinese acupuncturists don't necessarily treat diseases, but target clusters of physical discomforts. Winston says, "Herbal formulas change depending on the 'symptom pictures.' Somebody could have acute appendicitis but the symptom picture could vary. Usually Chinese acupuncturists use herbs like isatis (a very cold, drying herb that's a powerful anti-bacterial agent) and coptis (a powerful anti-bacterial herb)."
Americans often visit acupuncturists complaining of back pain or some type of musculoskeletal problem-a wrenched knee, a ligament that hasn't healed properly or perhaps a torn rotator cuff. "If the injury is hot to the touch, it's red, it's inflammatory-that's a condition where there's excessive heat and in that condition the acupuncturist would give herbs that are cooling and anti-inflammatory such as the root of large leaf gentian."
Pain that Moves
If someone suffers pain that moves, pain that is sometimes exacerbated by damp or humid conditions, acupuncturists often prescribe clematis root, a wild variety of the garden plant that is an anti-spasmodic, or acanthopanax, a relative of Siberian ginseng used for damp pain.
"If there's pain with excessive dampness," Winston says, "acupuncturists might use duhuo, a drying herb that opens the meridians."
Molony agrees with Winston that when it comes to choosing herbs to enhance acupuncture, accurate analysis of the root cause of the health problem is paramount to making the right decisions. For example, if a person is qi deficient and her tongue is thickly coated, she may not be processing her energy properly. Phlegm builds up, decreasing energy. "What you want to do is give them herbs that move phlegm, like citrus peel, and combine that with acupuncture points that move phlegm also," Molony says.
For stimulating metabolism, Molony uses lactoferin-processed colostrum from cows. He uses ginseng and atractylodes as qi tonics and he adds herbs like magnolia bark or atractylodes alba.
He believes antioxidants are helpful too, as preventive medicines, including vitamins C and E. These valuable nutrients disarm the harm that reactive molecules can wreak within the body.
So how important are herbs and nutrition to enhance acupuncture's effectiveness? Acupuncturists seem to agree that healthy doses of antioxidants (such as vitamins C and E plus antioxidants from grapeseed extract) as well as specialized herbs, turn this therapy into a highly effective healing tool. Those wanting to benefit from this penetrating technique should stock up on nutrients. Then sit back, relax, kick off your shoes and let the acupuncturist do her stuff.
Nutritional Calculator - hand-held nutrition calculator that you can carry in your vest...
June 12, 2005 05:45 PM
Nutritional Calculator by Thomas Barclay Energy Times, December 5, 2003
For years, some folks have dreamed of having a hand-held nutrition calculator that you can carry in your vest pocket. Then, at every meal, you could whip out your little machine, hit a few buttons, do some nutritional calculatin' and eat only the best-and leave the rest. Fortunately, we have the next best thing: Internet nutritional calculators as well as books and nutrition nudges that can prod and educate you into consuming a healthier diet. (And if you have a PDA, that vest-pocket calculator is actually within reach.)
When you apply nutritional calculation, you reap instant benefits, giving your body top-notch foods to stay healthy and avoid disease.
For instance, when you log onto a nutritional calculation website like www.daysworth.com (more about these nutritional calculators in a moment), one of the first things you should let it calculate is your saturated fat intake: figuring ways to bring it down could possibly save your life.
All that saturated fat that you may be eating in ice cream, cheeseburgers, fried chicken, etc., leads to a cascade of physiological events that raise the risk of cancer. Consume a cheeseburger, with its 562.83 calories, 15.04 grams of saturated fat and 87.6 grams of cholesterol, and you lead your body to produce too much lithocholic acid, a substance that plays a key role in colon cancer.
"Lithocholic acid is highly toxic, and it builds up in a high-fat diet," notes David Mangelsdorf, PhD, professor of pharmacology at Howard Hughes Medical Institute at the University of Texas Southwestern. "We don't know how it causes cancer; but it is known to cause cancer in mice, and people with colon cancer have high concentrations of it." The problem with cheeseburgers and their fatty contents is that when the liver breaks down that supersized clump of cholesterol, the process ends with an oversupply of lithocholic acid, a bile acid that ends up in the intestines. There it can stimulate the process that leads to cancer cell formation (Science 5/16/02).
"The rate of colorectal cancer is much higher in the United States... than in Japan, where people don't eat a lot of fat and colorectal cancer is almost nonexistent," notes Dr. Mangelsdorf.
"Our bodies can handle slight changes in lithocholic acid that come from a normal diet, but not a high-fat diet," he says. "The current American diet can provide more fat on a daily basis than a human being was ever meant to handle."
Teasing out where your dietary saturated fat is coming from is easy on a website like www.daysworth.com. By simply entering the foods you eat during the day into the calculator on this site, you can analyze your daily intake of calories, vitamins, minerals, carbohydrates, fats and protein.
For instance, suppose on Monday you eat:
Breakfast: scrambled eggs and sausage with hash browns, toast and butter, orange juice, coffee and non-dairy creamer.
Lunch: cheeseburger, regular fries, chocolate milkShake.
Snack: Milky Way candy bar, can of cola.
Dinner: fried chicken, mashed potatoes with butter, iceberg lettuce, string beans, glass of root beer and chocolate pudding for dessert.
Snack: potato chips and water.
Enter all of those foods into daysworth.com and you find that your daily calories are about 4,000, your salt (4,700 mg) is too high, your vitamin E (8 units) intake is low and you're missing out on potassium-rich foods and fiber. Other potential nutritional difficulties in those meals include a heavy dose of saturated fat (56 grams) and cholesterol (topping 650 mg).
The calculator will lead you to better sources of vitamin E (like almonds), potassium (almost any fruit) and fiber (whole-wheat breakfast cereals with fruits and nuts).
The latest technological twist: If you have a PDA, you can download the USDA nutritional database. Visit www.nal.usda.gov/fnic/foodcomp.
Figuring It Out
A host of other sites can help your calorie and nutritional calculation.
For calculating the amount of calories you need during the day you can consult www.wvda.org/calcs, a website run by the West Virginia Dietetic Association.
Nutritional Analysis Tools and System (NATS), which resides at nat.crgq.com/mainnat.html, can help you find foods that will aid your nutrition program. And over at gnutrition.sourceforge.net, you can download nutrition analysis software called Gnutrition. It contains data on 81 nutrients for over 5,000 foods.
Aside from websites, books like The Nutrition Desk Reference (Keats) by Robert Garrison, Jr., MA, RPH and Elizabeth Somer, MA, RD, or Food-Your Miracle Medicine (HarperPerennial) can also help you calculate a more healthful diet.
A pleasant surprise as you navigate your way through these calculators: Healthy food tastes good, too! You don't have to sacrifice food to get the nutrients you need. Just calculate, calculate, calculate!
Go Green - green foods may be the SWAT team that sets you free...
June 12, 2005 05:27 PM
Go Green by Chrystle Fiedler Energy Times, December 4, 2003
If you feel like your busy life is holding your health hostage, green foods may be the SWAT team that sets you free. "Green foods are worth a king's ransom as far as your health is concerned," says Betty Kamen, PhD, author of Betty Kamen's 1,001 Health Secrets (Nutrition Encounter). "Green foods capture solar energy, using it to produce chlorophyll, which gives it its distinctive green color. Since we obtain our food by eating these plants or by eating the animals that eat these plants, this process is the source of human life."
"Green foods are renewal foods," says Ryan Bradley, ND, of the Bastyr Center for Natural Health in Kenmore, Washington. "They help to counteract the nutrient depletion caused by stress and by caffeine intake. They're nutrient dense, grounding, balancing, and soothing in their energetic nature."
Ideally, your meals should supply you with greens, but "...99.9% of the population doesn't get three to five [daily] servings of leafy green vegetables like kale, collard greens and spinach," says Jordan Rubin, NMD, PhD, CNC, author of Patient Heal Thyself (Freedom Press). Green foods can bridge that gap.
"Green foods have become popular because it's a convenient way to get your servings," says Dr. Rubin. "You get the equivalent of two large salads with one serving of powdered green food. It's nutrient dense and low calorie so it's a great addition to any diet. It satisfies the brain so you don't feel hungry."
"Everyone can benefit from green food supplementation," adds Dr. Kamen. "It's a concentrated supplier of everything that's good about vegetables."
Chlorophyll for Health
The key ingredient of green foods is chlorophyll, the green blood of plants. The benefits for humans from chlorophyll can be profound. A study of individuals at high risk of developing liver cancer because of their exposure to environmental toxins showed a 55% reduction in noxious compounds when these people supplemented their diets with a semi-synthetic chlorophyll derivative with properties similar to those of chlorophyll (Proc Natl Acad Sci USA 2001 Dec 4; 98(25):14601-6).
"This research supports the long-standing notion that chlorophyll, and green foods, can play a role in detoxification in the liver, and thus 'cleansing' the blood," says Dr. Bradley. "It's a good addition to any detox protocol. Test tube evidence also suggests that chlorophyll inhibits mutations in human cells."
Chlorophyll is antimicrobial and anti-inflammatory. It can help fight anemia, improve digestion and elimination, and act as a mild diuretic. It also helps friendly bacteria in the gut reproduce and thereby possibly boost immunity.
Green, Green Grasses
Fast-growing plants, such as wheat and barley cereal grasses, contain the most chlorophyll and the deepest green color.
"Wheat grass was one of the country's first multi-vitamins," says Dr. Rubin, who is also the author of Restoring Your Digestive Health (Twin Streams Health). "Certified organic cereal grasses pull a vast number of nutrients from the soil."
"The solar-powered factory in the leaves of the young grass plants is almost beyond comprehension," says Dr. Kamen. "Sprouted grains have exceptional nutritive value and high amounts of certain vitamins and minerals."
The blue-green microalgae spirulina is a chlorophyll powerhouse.
"Spirulina is high in protein, up to 65%, and the blue pigment of this blue-green algae, phycocyanin, has antioxidant, antiviral and antifungal properties," says Dr. Rubin.
Like other greens, spirulina can help you cut calories. "When you nourish the body and the brain with nutrient-dense and low-caloric food, it satisfies that impulse to keep eating." Spirulina is also high in B vitamins such as riboflavin, niacin and pantothenic acid, all commonly depleted nutrients. B vitamins are critical players in overall metabolism, and are vital to nerve and adrenal function.
Spirulina contains the minerals potassium and magnesium, plus iron. "It's been scientifically validated that [spirulina's iron is] comparable to the absorption from an egg," says Dr. Bradley. "It may benefit patients that are anemic. It's also a great choice for vegans who are looking for plant sources of iron."
In addition, the spirulina compounds called phycocyanins may control inflammation and lower the risk of cancer.
"Spirulina stimulates the part of the immune system [natural killer cells] responsible for our ability to fight off viruses and survey our tissues internally and detect and kill cancerous tissue," says Dr. Bradley.
Like spirulina, chlorella stimulates your natural killer cells to fight bacteria and viruses, and to strengthen your defenses.
"Chlorella is the richest food on the planet in chlorophyll," says Dr. Kamen. "It's also high in protein and rich in beta-carotene and minerals.
"One of the truly amazing facts about chlorella is its ability to oxygenate the blood," Dr. Kamen continues. "If your blood doesn't have enough oxygen, you can become listless and lethargic. Chlorella actually increases your hemoglobin, the oxygen transporter in your blood, so there is more oxygen present. It provides the necessary fuel for making healthy cells, and the result is renewed energy and vitality."
Both spirulina and chorella also contain omega-6 fatty acids that have anti-inflammatory benefits and can improve the behavior of your blood vessels. In addition, they provide vitamin B12.
Green Foods from the Sea
Seaweed and other sea vegetables like kelp offer a green foods bonanza. Seaweed is low in calories but, like spirulina, offers a wealth of nutrients.
"Most seaweed provides a rich supply of many essential nutrients, including protein, calcium, iodine and zinc," says Bradley Willcox, MD, co-author of The Okinawa Program (Potter). "Iodine is essential to the function of the thyroid gland, which needs it to make hormones that regulate your body's metabolism. Lignans, the cancer-fighting phytoestrogens have been found in high quantities in seaweed, mostly kelp, which could conceivably provide some protection against certain types of cancers."
Lower rates of breast cancer were reported in Japanese patients eating a diet high in kelp (Nutr Cancer 1983; 4:217-22). Kelp has also been shown to reduce DNA damage induced by several known carcinogens (Mutat Res 1993; 303:63-70).
Sea greens contain omega-3 fatty acids, fats that boost heart health. "Sea vegetables may prove to be a more sustainable source of omega-3 fatty acids than the dwindling fish populations," says Dr. Bradley.
To incorporate sea greens into your diet, start by putting them on your lettuce and tomatoes.
"Sea vegetables can make a great addition to salads," says Dr. Bradley. "They're high in nutrition and add flavor because of the sodium. They also add texture, giving salads more crunch."
Other ways to green up your diet:
* "Kelp comes packaged in three-foot-long dried strips and is prepared by cutting the long strips into smaller two- to three-inch strips and boiling them for about ten minutes. You remove the kelp, and then you can use the broth in soups, salads and other dishes. Kelp simmered with vegetables or tofu and served in miso soup is an Okinawan favorite," says Dr. Willcox.
* Wakame (one of Dr. Willcox's favorites), a type of kelp, has a taste and appearance that may remind Westerners of spinach lasagna.
* Nori seaweed can be used to wrap sushi and rice balls and also to season salads, soups and noodles.
"Seaweed tastes great and if used wisely, should not tip you into sodium overload," says Dr. Willcox.
Go for the Green
More and more people are realizing and enjoying the benefits of green foods. Dr. Bradley recommends keeping your green foods consumption simple. Add powdered greens, dried tablets and liquids to juice, mix them into smoothies or a protein Shake, and sprinkle the powder on salads. Mixed in water, greens can be used as a morning tonic and help replace some of the nutrients like magnesium and B vitamins depleted by coffee and other caffeinated beverages, which act as diuretics.
"Incorporate a green drink into your diet once or twice a day," says Dr. Bradley. "It's the least expensive (health) insurance policy you can have."
Snack Attack - we munch on about 125,000 pounds of pretzels, chips, popcorn and nuts a min
June 12, 2005 02:33 PM
Snack Attack by Chrystle Fiedler Energy Times, August 5, 2003
Americans are snackers. For instance, during the Superbowl, we munch on about 125,000 pounds of pretzels, chips, popcorn and nuts a minute; 30 million pounds by the end of the game. At work about half of us snack two or three times a day. By the end of today, as a group, we'll have eaten $22 million worth of candy-almost a million dollars an hour for every hour of every day.
If you snack unwisely, these munchies can expand your waistline and sabotage your health. But if you snack wisely, you can keep your taste buds fulfilled, your brain working at top capacity and your body satisfied.
When searching for snack satisfaction, think protein. Protein bars and protein Shakes keep you feeling fuller longer on fewer calories than sweets.
Second to protein, think fiber, as in fresh fruit, dried fruit, or whole grain breads and crackers.
Unlike carbohydrates that break down into sugars and may be quickly stored as body fat, protein-rich snacks release sugar into your bloodstream at a slow, steady and healthy pace. That keeps you satisfied longer on fewer calories.
"Protein is an important building block (for the body)," says Alicia Gonzalez, ND, a teaching fellow at Bastyr University in Kenmore, Washington. "It breaks down into amino acids as precursors to things like neurotransmitters, hormones and muscle."
Besides eating protein-rich snacks, eat protein with every meal and eat it first. "It will help your body absorb sugar at a slower rate."
"Protein and fiber are the best at helping the body absorb sugar at an optimal rate," says Jon Gordon, author of Become an Energy Addict (Longstreet Press).
"Protein bars release sugar at a slower rate, resulting in more balanced blood sugar levels and greater overall energy," Gordon says. "You'll crave sugar less and will have a more sustained source of energy all day long."
Protein Bars' Power
"The biggest advantage of protein bars, besides their convenience, is the fact that they do have considerably more protein, say 10 grams, than candy bars, which can contain as little as 2 grams," says Dr. Gonzalez. Total fat tends to be much less in a protein bar, too.
When choosing a protein bar, Dr. Gonzalez says, "Look for total protein content, say, between 10 and 12 grams and total fat, no more than 5 grams, and be careful with high sodium content."
"Choose a protein bar closest to nature," says Gordon. "Like one with almonds and cashews. Nuts are full of nutrients and minerals. Nuts are also a source of fiber."
If you exercise, protein bars with whey or soy protein make for quick replacement of necessary nutrients. "Eating a protein bar an hour before exercising helps to maintain that energy boost you need and replenishes minerals you lose when working out," says Dr. Gonzalez.
Some protein bars, though, do a bait n' switch with saturated fats and trans fatty acids, says Dawn Weatherwax, RD, author of The Official Snack Guide for Beleaguered Sports Parents (WellCentered Books). "If the label says hydrolyzed or hydrogenated palm oil, that's as bad as saturated fat. People think they're doing the healthy thing by eating a protein bar but they end up getting the wrong type of fat."
Besides protein bars, other healthy and healthful snacks include whole grain bread with peanut butter and cheese on whole grain, high-fiber crackers. "Mixing fiber and protein will help you sustain your energy," says Gordon. "Yogurt is also very good."
"Smoothies are also wonderful (snacks)," says Weatherwax. "Add protein powder, silken tofu and fruit to them and you can have them as a meal replacement."
"Nuts like cashews, almonds, seeds and dried berries are some of the best snacks that you can eat because you're not getting all that sugar," says Dr. Gonzalez. "Nuts have a good balance of good fat versus bad fat, including essential fatty acids, which are really important for cellular health and overall well-being. A combination of nuts, seeds and dried berries provides you with a good mix of all the vitamins and minerals along with the good fats that you need to be healthy."
When snacking, think about variety. "Mix it up, have a protein bar one day, a protein Shake the next," says Gordon. "Combine protein with a healthy carbohydrate and you'll have much more sustained energy throughout the day."
Fuel for Your Fire
"We're like a train, we need to keep the furnace stoked," says Weatherwax, a consulting dietitian for the Cincinnati Reds baseball team. "The goal is to eat every three or four hours. You have breakfast and lunch and you need an afternoon snack. That's the hardest one to get. Most people don't want to eat another sandwich; they want snack food. So a protein bar with a carb like a piece of fruit, an apple, orange or banana...is a great combination." "Studies show if you have moderate-size meals plus small between-meal snacks you increase your levels of energy and alertness," says Gordon. "It also optimizes your memory and performance and gives you a steady flow of energy rather than the rises and falls. Without healthy snacks your blood sugar falls and you experience fatigue and tension. Just as we need to constantly feed a fire with moderate-sized pieces of wood, we also need to continually supply our internal furnace with food that can be turned into fuel. This keeps our metabolism going strong and steady."
"You want to stay between one-third and two-thirds full," adds Weatherwax.
"Eating less in an effort to lose weight is actually deleterious in the long run," says Dr. Gonzalez. "When we don't eat our body gets mixed signals; it isn't sure when it's going to get its next meal. This makes the body want to store fat and sugar to save it just in case. On the other hand, if your body becomes accustomed to eating more often, the cells will be more inclined to use the fat up, knowing there is more food on the way."
To program your body this way, don't skip meals. Have protein-filled breakfast like a protein smoothie and eggs. Follow up with healthy snacks like a protein bar or Shake and regular meals.
"Ideally, it's best to combine the macronutrients, the protein, carbs and healthy fats," says Weatherwax. "By mixing all three you actually burn more energy. One study shows that you burn an extra 35 calories."
Nibbling on refined sweets can give you the snack blues. So let smart-snack strategies. Shift your mental outlook into high gear and use snacks wisely.
Snacking and Exercising
When you incorporate snacks into a consistent exercise program, you boost your chances of maintaining a healthy weight.
To make a big difference in your day, Gordon says, get up a half an hour early to exercise. Next, eat a breakfast that includes protein and fiber, have a mid-morning snack, a healthy lunch, an afternoon snack and good dinner. Take a walk within 30 minutes of eating dinner and you'll give your body a double dose of get-up-and-go.
"It exponentially increases your energy production and fat burning," says Gordon. Do all these things and watch your energy soar. "You'll fuel your life with real sustained power sources rather than the quick fix like coffee that's going to give you the rise in energy and then fall."
You don't need to be told to keep on snacking. Just keep to the protein and fiber side of the snack street.
In the Clear - Skin is always in danger of acne and inflammations
June 12, 2005 02:13 PM
In the Clear by Dianne Drucker Energy Times, August 3, 2003
Your skin needs protection even as it offers itself as your body's first line of defense against the outside world. Skin is always in danger of acne and inflammations during its daily encounters with stray microorganisms, streams of ultraviolet light and a barrage of pollutants.
Tending to your skin, keeping a clear complexion while safeguarding your well-being, requires proper feeding, watering and tender, loving care.
Your skin not only has to protect you, it has to look good while doing it. Unfortunately, much can go wrong with skin. One of the most common skin irregularities is the acne that often arises when pores clog and inflammation creates unsightly blemishes.
While conventional medicine has long insisted that your chances of developing pimples are unrelated to what you feed your body and your skin, recent studies are calling that accepted wisdom into question.
Research in the Archives of Dermatology (12/02) argues that today's pimples are linked to what you ate yesterday. Skin scientists now suspect that the typical American diet, filled with refined foods, sugars and simple starches, causes the exaggerated release of insulin and related secretions that foment pimples and blemishes.
The evidence: When researchers spent two years combing through the rainforests of New Guinea and trekking to remote parts of Paraguay, they took a close look at indigenous people's faces and couldn't find a single pimple. The inhabitants of these isolated areas eat homegrown food and wild game. They've never eaten crackers or cookies from a box or slurped a milkShake through a straw. And they've never had to cope with embarrassing acne.
The researchers concluded that no refined foods meant no blemishes.
Refining the Pimple Process
According to this latest theory, pimples can start when your digestive tract quickly absorbs refined, starchy carbohydrates from white bread or potatoes or sugary soft drinks. These foods are ranked at or near the top of the so-called glycemic index. That means that these foodstuffs cause your blood sugar to climb rapidly, the process that the glycemic index measures.
That rise in blood sugar causes the release of insulin from your pancreas into your bloodstream. Insulin, a hormone-like substance, helps cells soak up the excess sugar circulating in your blood. However, along with insulin, another substance, is also released. These two chemicals boost the production of testosterone, the male hormone that, in turn, can cause the skin to overproduce sebum, an oily goo that plugs up pores and gives birth to acne. (Previous research has already established the causal relationship of testosterone to pimples.)
Lorain Cordain, PhD, a health professor at Colorado State University and lead researcher in this study, points out that more than 80% of the grains we eat are highly refined and cause significant blood sugar increases, a factor that makes skin break out. In addition, he says, teens are especially susceptible to pimples because they are growing rapidly and, as a result, tend to be insulin resistant. Insulin resistance means it takes more insulin to persuade cells to take sugar out of the blood. This condition consequently results in even larger amounts of insulin being released and more skin blemishes being created.
According to Dr. Cordain, eating low-glycemic foods like whole grains, vegetables, fish and lean meat should lower your risk of acne. These foods don't bump up blood sugar as much, to be released and, as a result, are kinder to your skin.
Aside from improving your skin condition by improving the food you eat, taking supplements to help the bacteria in your lower digestive tract may also clear up your undesirable dermatological developments. Eczema, a discomforting and embarrassing skin inflammation, is now believed to depend on the interaction between intestinal bacteria and your immune system.
According to research in Finland (The Lancet 2001; 357:1076), eczema may appear on your skin when your immune system, influenced by the gut's bacteria, misbehaves, using unnecessary inflammation to defend against a non-existent infection that it mistakenly believes threatens the skin.
Atopic eczema, a variety of eczema that often runs in families, has long been known to be linked to allergies and immune overreactions.
In looking into the fact that more and more people have been suffering eczema, scientists came to the disturbing conclusion that this increase may be at least partly attributed to our obsession with cleanliness.
When we are young, our immune systems learn the proper ways to fight off germs by interacting with the bacteria and viruses they encounter. But during the past ten years, so many of us (and our parents) have kept our houses so neurotically spic-and-span, according to the latest theory, that our immune systems are failing to develop the proper responses. So, like a bored, inexperienced security guard who imagines a threat when there is none, our immune defenses are going slightly haywire, causing the defensive inflammation of eczema even in the absence of real bacteriological invasions. The possible solution: Probiotic supplements of harmless bacteria like Lactobacillus GG. This bacteria, similar to the friendly bacteria that live in our large intestines, seems to calm immunity so that it is less likely to panic and start an unnecessary inflammation.
These supplements are so safe, medical researchers are now giving them to pregnant women and newborn babies. In the research in Finland, giving these probiotics to mothers and newborns cut the rate of infant atopic eczema in half. (Similar, live bacteria are also found in yogurt, although yogurt should not be fed to newborns.)
The skin on these children is benefiting for long periods of time. "Our findings show that the preventive effect of Lactobacillus GG on atopic eczema in at-risk children extends to the age of 4 years," notes Marko Kalliomäki, MD, author of the study.
Tea Tree Help
Further natural skin help can be had from Australia in the form of tea tree oil (Melaleuca alternifolia). Long revered by the aborigines of this continent, tea tree oil was allegedly given its English name by British sea captain James Cook, who used the plant to make a tea that improved the flavor of beer.
But Australians have long used tea tree oil as an antiseptic. Its popularity increased during World War II, when, after it was used as a lubricant on heavy machinery, mechanics who got the oil on their hands noticed it fought skin infections. As pointed out in The Chopra Center Herbal Handbook (Three Rivers Press), "The essential oil of tea tree...contains a number of terpenes, of which terpinen-4-ol is believed to be responsible for its beneficial anti-infective activity." Terpenes are special, beneficial types of protein found in essential oils.
Tea tree is especially useful against skin outbreaks caused by fungus infections. Research in Australia shows that it can help quell athlete's foot (Austr Jrnl Derm 1992; 33:145) as effectively as some pharmaceutical preparations. Other research confirms that it can help quiet many different fungi that cause unsightly skin outbreaks (Skin Pharm 1996; 9:388). The Chopra Center Herbal Handbook recommends that "every household should keep some tea tree oil close at hand. It can be applied directly to skin irritations."
Revered by the pharaohs' healers in Egypt during the ancient age of the pyramids, and depended upon for centuries by the Greeks for a variety of medicinal purposes, chamomile (Matricaria recutita) is still employed for a range of skin problems. This botanical helps ease abscesses, bruises or sunburn, and is included in many massage oils. (But never apply chamomile's undiluted essential oil to the skin.)
In addition, creams and sprays with chamomile are used to calm the nerves and nourish the skin. As an element in aromatherapy, chamomile, whose odor has been compared to apples, is well-known for soothing and rejuvenating the spirit. Explaining exactly how chamomile heals and calms has not been easy for scientists. Essential oils like chamomile contain so many different natural chemicals that exploring their holistic effect on the human body requires detailed analysis. As an aromatherapeutic agent, researchers believe chamomile and other essential oils may interact with the brain, activating glands that stimulate healing systems within the body. But that has yet to be proven.
What has been proven is that herbs like chamomile and tea tree, and natural treatments like probiotics, can make a big difference in keeping your skin healthy and clear. With their help, you can present your best face to the world.
Down with Blood Pressure
June 12, 2005 08:03 AM
Down with Blood Pressure by Kim Erickson Energy Times, January 6, 2002
More than one of four Americans suffers from high blood pressure, also known as hypertension. This so-called silent killer is often the first step in developing long-term problems like heart disease and stroke. According to the American Heart Association, high blood pressure leads to about 45,000 deaths a year and contributes to another 210,000. Hypertension is more common in women beginning at age 50, particularly African-American women. And since high blood pressure rarely causes obvious physical distress, unless your health practitioner monitors your blood pressure on a regular basis, it's easy to miss. The famous study by the National Heart, Lung and Blood Institute (NHLBI), known as the Framingham Heart Study, found that half of all people who suffered a first heart attack and two-thirds of first-time stroke victims also had moderate to high blood pressure. What's more, left untreated, high blood pressure can also increase the risk of atherosclerosis (hardening of the arteries), aneurysms, loss of vision and kidney failure. Normal blood pressure is considered 120/80. When blood pressure reaches 140/90 or above on a consistent basis, you have high blood pressure. What do the numbers mean? The top number, systolic pressure, represents the peak pressure generated in your arteries when your heart beats. The bottom number, diastolic pressure, indicates the pressure when your heart is at rest between heartbeats. Among 95% of all people with high blood pressure, health practitioners can generally pinpoint no specific, single cause.
For decades, the most common recommendation for people with high blood pressure was to eat less salt. Experts have advocated reducing our salt intake to no more than three teaspoons a day: six grams (2400 mg), which is four grams less than the current national average. This recommendation was largely based on a study conducted by Northwestern University Medical School in Chicago, Illinois, known as INTERSALT. The study tested more than 10,000 men and women from 32 countries. The researchers concluded that eating a lot of salt was linked to rises in blood pressure. Other scientists haven't always found the same results. One review of 56 clinical trials by the Integrative and Behavioral Cardiology Program at the Mount Sinai School of Medicine in New York found only a modest reduction in blood pressure when the salt Shaker was left unShaken. And an analysis of 58 studies by academics at the University of Copenhagen, Denmark found that, overall, studies did not support a general recommendation to reduce the amount of salt we consume. Added to all this confusion, many people are salt sensitive: their bodies retain excess salt instead of flushing it out of their systems. Unfortunately, only medical tests can reveal this sensitivity. Consequently, experts still recommend that you eat fewer foods containing salt. That means going easy on processed foods, lunch meats and soft drinks. In addition, increasing your intake of potassium, calcium and magnesium may help your blood pressure.
Foods rich in potassium and magnesium not only help regulate blood pressure, but may boost overall cardiovascular health and reduce the risk of stroke. Vegetarian items such as bananas, baked potatoes and oranges are rich in these minerals. Research that looked at 30,000 doctors found that those who ate diets rich in fiber, potassium and magnesium had lower blood pressure than the men who ate few of these mineral-rich foods (Circ, 1992; vol 86:1475-1484). A study of 40,000 female nurses found that their pressure decreased when they consumed fibrous and magnesium-filled foods (Hypertension, 1996, vol 27:1065-1072).
The nutrient CoQ10 is a vitamin-like substance which acts as an antioxidant in the body, decreasing the harm caused by caustic substances known as free radicals. Found in every part of the body, CoQ10 is necessary for producing energy in every cell. But it is estimated that nearly 40% of people with high blood pressure are deficient in CoQ10. Tests of CoQ10 seem to show that it can often reduce blood pressure by almost 10% (Cur Ther Res 1990;47: 841-845). It also appears to reduce blood triglycerides, blood fats linked to heart disease, and insulin, while slightly increasing HDL (good) cholesterol.
Perhaps the biggest breakthrough in lowering blood pressure without the use of prescription medicine came with a study known as DASH (Dietary Approaches to Stop Hypertension). Funded by NHLBI and the National Institutes of Health, the multicenter study examined more than 400 people with high blood pressure. These folks were divided into three groups. One ate the standard high-sodium, high-fat American diet, the second a diet high in fruits and vegetables, and the third a combination diet rich in fruits, vegetables and low-fat dairy products (the DASH diet). While the group eating plenty of fruits and vegetables enjoyed a modest reduction in blood pressure, the study found that combining low-fat dairy with produce lowered both systolic and diastolic blood pressure by 11.4 and 5.5 points, respectively. And the benefits came quickly. Many of the people on the combination diet lowered their blood pressure within two weeks. The results were so impressive that researchers at Brigham and Women's Hospital in Boston, Massachusetts suggested that the DASH diet may offer an alternative to drug therapy for people with hypertension and may even serve to prevent high blood pressure altogether. The DASH diet is low in saturated fat and rich in whole grains, fruits and vegetables. Similar to the diet found in Mediterranean cultures, DASH also includes nuts, seeds and legumes, and is supplemented by non- or low-fat dairy products. Moderate amounts of protein-in the form of fish, poultry and soy-are also eaten. Eating in the DASH may also spur weight loss. Since being overweight can increase your blood pressure, the NHLBI strongly recommends a low-calorie diet such as DASH to take off extra pounds. Exercise and stress relief play critical roles in most pressure-reducing plans. Working out not only helps shed weight, it can also lower your blood pressure. Low to moderate aerobic exercise four days a week may lower blood pressure just as effectively as a higher intensity workout. And learning how to manage stress has helped dropped pressures in people with hypertension (Arch Intern Med 2001; 161:1071-80). Nutrition and lifestyle: two vital relief valves for dropping your high blood pressure and increasing your chances of longer life.
June 11, 2005 05:04 PM
Power Protein by Joanne Gallo Energy Times, August 4, 1999
Chances are, if you've been trying to lose weight, build muscle, or increase your energy levels, then you've been hearing about protein. This essential nutrient has stolen the spotlight of the health industry as the alleged key to vitality and a solid physique.
With books like Protein Power (Bantam) and Dr. Atkins' New Diet Revolution (Avon) firmly implanted on The New York Times bestseller list, and protein bars and Shakes growing in popularity, more people than ever are seeking to tap into the power of protein.
But before you go on an all-out protein-blitz, how can you decide what's best for you?
The Purpose of Protein
No doubt about it, protein performs a variety of roles. First and foremost, it is used to manufacture and repair all of the body's cells and tissues, and forms muscles, skin, bones and hair. Protein makes up the connective tissue that forms the matrix of bones; keratin is a type of protein used to make hair and nails.
It is essential to all metabolic processes; digestive enzymes and metabolism-regulating hormones (such as insulin, which influences blood sugar levels) are all made of protein. This nutrient also intricately takes part in transport functions: Without sufficient protein the body cannot produce adequate hemoglobin, which carries nutrients through the blood. Lipo-proteins are fat-carrying proteins which transport cholesterol through the bloodstream.
Protein helps regulate fluid and electrolyte balance, maintaining proper blood volume. Immunoglobulins and antibodies that ward off diseases are also comprised of protein.
Any protein that you eat that is not utilized for these purposes is stored as fat, although some may be broken down, converted to glucose and burned for energy. This can occur during intensive workouts, or when the body runs out of carbohydrates from the diet or glycogen from its muscle and liver stores.
"Even though the body can depend on the fat it has stored, it still uses muscle protein, unless it is fed protein as food," explain Daniel Gastelu, MS, MFS, and Fred Hatfield, PhD, in their book Dynamic Nutrition for Maximum Performance (Avery). "When dietary circumstances cause the body to use amino acids as a source of energy, it cannot also use these amino acids for building muscle tissue or for performing their other metabolic functions."
One can see why it is so important to eat a sufficient amount of protein daily in food, Shakes or bars. Without it, bone tends to break down, the immune system can become impaired, and muscle strength drops as the body uses up muscle protein for energy.
Proteins are built of chains of amino acids, and 20 different kinds of these building blocks are necessary for protein synthesis within the body. Eleven of them can be manufactured by the body through a process called de novo synthesis; these are referred to as non-essential amino acids. The other nine, which must be obtained from the diet, are known as essential amino acids. (Although some amino acids are called "non-essential," in actuality they are vital: The body needs all 20 amino acids to function properly.)
Some of the more familiar non-essential amino acids include: n Carnitine helps remove fat from the bloodstream n Arginine helps burn sugar Essential amino acids include: n L-tryptophan, a precursor of the neurotransmitter serotonin, helps create calm moods and sleep patterns n L-lysine, required for the metabolism of fats n L-methionine a component of SAM-e (a supplement intended to relieve depression and arthritis, see p. 45)
The body forms and destroys protein from amino acids in a constant cycle of synthesis and degradation. You must consume protein regularly to replace the lost amino acids that are oxidized when protein is broken down and used for fuel. The amount of amino acids lost each day depends on what you eat and how much exercise you do.
Athletes vs. Weekend Warriors
Protein intake in the general population is still adequate, notes Gail Butterfield, PhD, RD, director of Sports Nutrition at Stanford University Medical School. "But we're learning that what is true for the general population may not be true for the athletic population," she says. "With heavy training there is greater protein degradation and you need to increase your intake. Thus, protein requirements are higher for athletes than regular people."
Also, if you diet or restrict your eating in any way, you may also not be getting enough protein.
Certainly, if you work out, eating protein is important. Providing four calories of energy per gram, protein keeps blood sugar steady during exercise. After exercise, it helps replenish and maintain stores of glycogen (stored muscle fuel) and decreases the loss of amino acids, as recent research has shown (J Appl Physiol 81 (5), Nov. 1996: 2095-2104). Lab studies in animals show that protein consumed after you run, lift weights, bike, etc..., helps stimulate muscle growth (Jrnl of Nut 127 , June 1997: 1156-1159)
High-protein diets are frequently touted to promote weight loss and increased energy. One of the most influential: the so-called 40-30-30 formula, developed by Barry Sears in his book The Zone: A Dietary Roadmap (HarperCollins), which describes a diet whose calories are 40% carbohydrates, 30% protein and 30% fat. The rationale: when you eat too many carbohydrates, your body uses these starches for energy instead of burning body fat. A high protein diet is supposed to keep your blood sugar balanced and stimulate hormones that burn body fat instead of carbohydrates for energy.
Other fitness experts such as Sherri Kwasnicki, IDEA International Personal Trainer of the Year of 1998, say that while protein is a necessary component of any diet, extreme high-protein plans aren't necessary for recreational fitness buffs. However, she notes that maintaining muscle mass is the key to aging gracefully, and getting enough protein is critical for that.
Many people today won't eat meat and dairy for ethical reasons, or to avoid the antibiotics and other chemicals in the raising of poultry and cattle. But that doesn't have to prohibit adequate protein intake. All soybean products, including tofu and soymilk, provide complete proteins, which supply ample quantities of all the essential amino acids.
In the past vegetarians were told to combine particular foods to make sure they consumed all the essential amino acids at each meal. (For example, beans with either brown rice, corn, nuts, seeds or wheat forms "complete" protein.) Today, diet experts aren't so picky. Eating a variety of plant-based foods throughout the day is just as effective as combining them at one meal.
Vegans who avoid all animal products should eat two servings at sometime during the day of plant-based protein sources, such as tofu, soy products, legumes, seeds and nuts.
The newest sources of protein are bars and Shakes, which are growing steadily in popularity. Protein bars now constitute about 12% of the so-called energy bar market, with sales increasing about 38% per year. These bars generally provide at least 20 grams of protein, including soy and whey protein and calcium caseinate (milk protein). The benefits: bars supply protein along with carbohydrates for energy; protein powders, on the other hand, provide quickly digested, easily absorbed amino acids.
Edmund Burke, PhD, author of Optimal Muscle Recovery (Avery), suggests "If you need extra protein, you may benefit from the convenience of a mixed carbohydrate-protein supplement... choose a supplement that's healthy and low in fat."
Amino acid supplements are also growing in popularity, reported to build muscle and burn fat, or improve mood by boosting brain neurotransmitters. The amino acids glutamine, phenylalanine, tyrosine and 5-HTP (a form of tryptophan) are all used to boost spirits and enhance brain function.
And if you still ponder the merits of those high protein diets, do keep in mind that protein may be better at controlling hunger than carbohydrates or fat since it steadies blood sugar, so it may help you stick to a reduced-calorie plan. But excess protein can't be stored as protein in the body: It is either burned for energy or converted to fat. And carbs are still the body's top energy source, so forgoing too many can leave you tired and sluggish.
Still, with so many vital functions-and a variety of sources to choose from-you can't afford to not explore the benefits of protein.
June 10, 2005 04:05 PM
by John Olan Energy Times, January 7, 2002
Water keeps you alive. About 50% to 70% of your cells are made of water. So when you talk about drinks, you're talking about water plus... But, oh, what a plus!
While water is crucial for survival, those pluses can add a waterfall of desirable ingredients to your diet, health and beverage indulgence. Even though water is the basic ingredient when you need a drink, healthy drinking has come to mean much more than H2O. The drink scene has bubbled up to include a new universe of usual and unusual liquids. When your thirst bursts upon the scene, you now have a tremendous choice of ways to quench.
The soy revolution in American nutrition has convincingly attacked the drink world. No matter what your age, nutritional requirements or taste preferences, it seems as though someone, somewhere, has designed a soy drink with you in mind. The most convincing health benefit of soy and soy drinks is its boost to heart health. Since 1999, the Food and Drug Administration has allowed soy drinks (and other soy products) to list soy's heart benefits. In so doing, the FDA reviewed 27 studies that demonstrated soy protein could help lower total cholesterol and LDL, the so-called bad cholesterol that can significantly raise heart disease risk. To be allowed the heart disease benefit on their labels, drinks, or other foods, must contain at least 6.25 grams of soy protein per serving, contain less than 3 grams of fat, less than a gram of saturated fat, less than 20 mg of cholesterol and not much salt. According to the FDA, if you consume four daily servings of soy, you can drop your LDL by up to 10%. That's great for heart health: each 1% reduction in total cholesterol can mean about a 2% drop in your risk of heart disease. The key research the FDA looked at included a two month study at Wake Forest University Baptist Medical Center that showed soy can help reduce your total cholesterol and LDL cholesterol without lowering your HDL. HDL, the so-called "good" cholesterol, protects heart health and keeps your heart disease risk down (Arch Int Med, 9/27/99). Meanwhile, another study published in the New England Journal of Medicine (8/3/95) found that soy produces "significant reductions" in cholesterol, LDL and triglycerides, blood fats that can otherwise put your cardiovascular sysem at risk. Isoflavones, natural chemicals found in soy, are phytoestrogens, a weak form of estrogen that is believed by many researchers to produce health benefits. Some studies show that by producing what's called a "weak estrogenic effect," these chemicals may prevent the body's own estrogen from initiating cancer. While studies exist supporting these effects, this claim for cancer prevention is still controversial. A study of Asian women who moved to the United States found that the more soy they ate, the less their risk of breast cancer (Second Intl Symp on Soy and Tr Chron Dis 9/15/96). In any case, soy protein provides complete protein: all the amino acids, or protein building blocks, that the body needs to form its own proteins are found in soy. All of this good soy news has sent sales of soy drinks and other soy foods soaring. While sales of soy foods reached a little more $850 million in 1992, by next year they are expected to climb to well over $3.7 billion. Multivitamin Water For vitamin takers on the run, water is now available fortified with a wide collection of micronutrients. The key benefit: possible health enhancement by supplying vitamins your diet may omit. As Walter Willet, MD, points out in Eat, Drink and Be Healthy (Simon & Schuster), "research is pointing ever more strongly to the fact that several ingredients in a standard multivitamin.... are essential players in preventing heart disease, cancer, osteoporosis and other chronic disease... It's the best nutritional bang for your buck." In a Russian study, a group of children, aged four to 14, with gastrointestinal diseases were fed multivitamin-infused drinks and beta carotene. The children experienced vast improvements, leading researchers to suggest fortifying the diets of folks suffering from gastrointestinal diseases with vitamin-containing drinks.
Green with Health
Everyone from mom to the US surgeon general tells you to eat dark green vegetables every day. The truth is, many of us just don't do it. Spirulina, wheat grass, barley grass and chlorella are often referred to as "green foods." Spirulina, a popular food supplement in Japan, is a vitamin and mineral powerhouse available in the US in powder and ready-to-drink Shakes. Rich in protein, spirulina contains chlorophyll, carotenoids, minerals, gamma-linolenic acid (GLA) and unique pigments called phycobilins (PDR For Nutritional Supplements, Medical Economics). It's these same healthful pigments that give spirulina its blue/green color. In studies, spirulina has been shown to possess antiviral, antioxidant, anti-allergic and immune-boosting properties (Free Rad Biol Med. 2000; 28:1051-1055; Biochem Pharmacol 1998; 55:1071-1076; Inflamm Res 1998; 47:36-41; Spirulina platensis 1996; 59:83-87). Evidence exists that spirulina may favorably affect immune functions, inhibit some allergic reactions and lower cholesterol. Blended into Shakes and drinks, spirulina can add a healthful boost to your day. Now, when Aunt May asks if you've had your green vegetables, just lift your glass, look her in the eye, tell her yes and mean it.
St. John's Wort Emotional Balance - The Natural Solution For Mental Well-Being
June 06, 2005 08:53 AM
Planetary Formulas ST. JOHN’S WORT EMOTIONAL BALANCE features the European botanical legend St. John’s wort (Hypericum perforatum). This traditional herb has long been known for supporting a positive mood and healthy outlook. These properties have now been confirmed by modern research. ST. JOHN’S WORT EMOTIONAL BALANCE combines St. John’s wort with classic Chinese and Western herbs to promote a balanced state of mental well-being.
St. John’s Wort: Modern Clinical Research
Most research into the properties of St. John’s wort has been conducted in Germany, where the use of this herb is widespread. The plant contains a number of important compounds including hypericin, pseudohypericin, hyperforin and a wide variety of flavonoids. Clinical interest in St. John’s wort reached new heights in 1996, when the British Medical Journal published a summary of research findings, concluding that it had a beneficial effect on mental well-being.
Classic Chinese Herbs
Blended with this key botanical are Chinese herbs drawn from the classic formula Xiao Yao Wan, or "Relaxed Wanderer," developed during the Song Dynasty (960-1279). These special herbs are bupleurum root, peony root, atractylodes root, dong quai root, poria cocos sclerotium, licorice root, cyperus rhizome and ginger root. This formula was created more than 300 years ago to promote a balanced state of mental well-being. Completing the blend is lemon balm (Melissa officinalis), historically used to raise spirits, as noted by Shakespeare’s, "Lemon balm doth make the heart merrieth."
Formula by Michael Tierra
These botanicals are only now being recognized by modern science as having those unique characteristics well-known to our ancestors. ST. JOHN’S WORT EMOTIONAL BALANCE has been created by the renowned clinical herbalist and licensed acupuncturist Michael Tierra. Over 30 years of herbal study led to his selecting the botanicals in this unique blend. Planetary Formulas now offers this herbal supplement, which integrates modern biochemistry with the classical wisdom of traditional Chinese and Western herbology. The result is a balanced and natural approach to mental well-being. Its unique properties offer an alert, clear and positive alternative to life’s often distressing circumstances.
Full SpectrumTM and Standardized St. John’s Wort Extract Tablets
This blend combines a concentrated 600 mg of St. John’s wort extract standardized to 0.3% hypericin, the primary qualitative marker of St. John’s wort, with a concentrated flavonoid-rich extract (4:1) of St. John’s wort flowering tops. Combining the standardized hypericin extract with flowering top extract assures that all of the components naturally occurring in St. John’s wort are present. Also available are pure 300 mg St. John’s Wort extract tablets standardized to 0.3% hypericin.
Full SpectrumTM St. John’s Wort Liquid Extract
This Full SpectrumTM liquid extract is prepared in the same careful manner to capture the vital components of St. John’s wort, which are reflected in the rich burgundy color of the liquid.
Block the Absorption of Carbs in the intestinal track.
May 17, 2005 02:39 PM
Carb-X™ dietary supplement features 600 mg white kidney bean extract, along with 200 mg wheat inhibitor extract, per two capsules. Both extracts have been studied for their potential ability to support the inhibition of amylase, the enzyme created by the body to break down sugars and carbohydrates. Amylase inhibitors bind and inactivate this enzyme so carbohydrates and sugars pass through without breaknig down. Carb-X ™ dietary supplement formula is a new revolutoinary aid to dieting. When combined with the NaturalMax® Diet Plan, it can help decrease calories from carbohydrates.
Carb X from Natural max 90ct
Carb X from Naturalmax 60ct
Carb X Shake mix Chocolate
Carb X Shake Mix Vannilla
Carb X with MCT Oil 60ct
Carb X Chewables 30ct