Boosting Mood for Better Health

Posted on April 20, 2013 by Crystal Shelton

Most of us know how important it is to strive and make every effort to be physically healthy. It is also equally important to maintain your emotional health so that you feel your best every day. While it may not be as obvious, your mood and stress level can have effects, sometimes detrimental, to your overall health. Fortunately, there are some natural ingredients that have proven to be great options when trying to boost your mood.

 

Ashwagandha is an Indian herb that has been used in medicinal treatments there for thousands of years. Though used as a daily tonic with conditions ranging from immune to cardiovascular health, ashwagandha’s effects on psychological well-being and stress is definitely its strong suit. This ingredient is known for its properties as an adaptogen, which are a group of botanicals that work to provide resistance to stress and help keep the body and mood balanced.

 

Preliminary evidence suggests ashwagandha helps to regulate stress induced levels of dopamine receptors in the brain and also promotes normal levels of plasma corticosterone, blood urea nitrogen and blood lactic acid. Ashwagandha contains bioactive compounds called glycowithanolides, which are responsible for many of its positive benefits.

 

These compounds help reduce cortisol levels in the body, and thus eliminate the negative consequences that come with cortisol such as feelings of anxiety, fatigue, poor memory and concentration, sleeplessness, and weight gain particularly around the abdomen. Clinical studies confirm its action as a mood stabilizer in clinical conditions of anxiety and depression.

 

L-Theanine is an uncommon amino acid found in green tea. Historically, theanine has been used for its promotion of relaxation effects, without drowsiness. It naturally stimulates activity in the brain known as alpha waves, which are correlated with a relaxed, but alert mental state of mind. Theanine helps promote normal levels of GABA (gamma aminobutyric acid), which is the primary inhibitory neurotransmitter in the brain, thus giving it properties of promoting calming effects.

 

Evidence suggests theanine is a useful treatment for anxiety due to its ability to sedate the central nervous system. It has also shown benefits for improving concentration and learning ability by minimizing anxiety.

 

Siberian Ginseng—also known as Eleuthero—is a plant known for its mood-boosting properties. Specifically, it is an adaptogen that works to increase resistance to environmental stress, thus improving mood. Siberian ginseng helps promote the body’s natural balance by allowing the normal regulation of the endocrine system’s response on stressors take effect during stressful conditions.

 

In addition to the adaptogenic benefit, other research suggests it helps support feelings of well-being and increases cognitive function. Siberian ginseng’s activity is due to the active compounds in the eleuthero root called eleutherosides. It is speculated they work to stimulate the pituitary-adrenocortical system which allows stress response to be more efficient and also promotes healthy levels of cortisol, all related to stress and mood.

 

Bacopa—also referred to as Brahmi—is an herbal commonly used in Ayurvedic medicine. It has a long history of use in the management of improving mood, memory enhancement and cognitive performance. The constituents of bacopa, bacosides A and B, are considered to be the active components, but the plant also contains some flavonoids and sterols.

 

Bacopa’s mechanism of action involves enhancing nerve impulse transmission and repairing damaged neurons. Bacosides have also demonstrated antioxidant activity in the brain. In one clinical trial of 35 patients dealing with anxiety, they were treated with bacopa for one month. After the treatment period, there was a significant decrease in the levels of anxiety.

 

B vitamins are also worthy of mention, as they have established roles in cardiovascular health and energy production. Supplementation with these nutrients can also improve mood and cognition as they work on serotonin levels. It is important to make sure your body is getting adequate amounts of these important vitamins on a daily basis.

 

Maintaining an optimal mood is a very important step when choosing to live a healthy life. Stress can have a great effect on our mood and is often something we cannot control. Fortunately, natural ingredients such as ashwagandha, l-theanine, Siberian ginseng, bacopa and B vitamins are available to provide effective alternatives for boosting our mood.

 

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Nutritional Alternatives for Allergy Season

Posted on April 20, 2013 by admin

By Ryan Saba

With winter quickly coming to an end and spring right around the corner, many people are looking forward to time in the great outdoors.  Unfortunately, it’s very difficult to feel upbeat about spring weather if you suffer from seasonal allergies.  An allergy commonly occurs when the immune system wrongly identifies a nontoxic substance as harmful and responds by launching an attack against it.  Basically, allergies are your body’s way of telling you that it does not like something you ate, drank, touched or inhaled. Basic symptoms include wheezing, skin rashes, runny nose, fatigue, hives, itching, coughing and congestion.  The challenging component of allergies is that almost any substance can potentially cause an allergic reaction. 

Over 50 million Americans currently suffer from allergies and they are the fifth leading cause of chronic illness in the U.S. Nearly 55% of the U.S population tests positive for at least one allergen, which results in millions of workdays lost and an estimated $7.9 billion in annual costs to businesses and the health care system.  The good news is there are a variety of steps we can take – including specific nutritional support – that can help with the treatment and prevention of allergies. For the most part, these consist of compounds known to help manage the body’s natural inflammatory response, as well as provide antioxidant defense.

Vitamin C – This essential nutrient has been shown to balance histamine levels at 1,000 mg daily.  Vitamin C has the ability to decrease the sensitivity and reactivity of our airways to histamines giving it a double-punch of allergy fighting power.

Fish Oil – Omega 3 fatty acids provide many benefits to the body, including inflammation control. Fish oils help to reduce the inflammation that leads to lower respiratory problems, and can also be helpful for dry eye symptoms that accompany seasonal allergies.

Turmeric – This natural anti-inflammatory helps reduce inflammation in airways that occurs during allergy season. Turmeric has been proven clinically to boost the immune system and strengthen its resistance to common allergies.

Pycnogenol® – This pine bark extract has been shown to lower the sensitivity level for triggering an immune response.  Pycnogenol has been shown in human clinical studies to block histamine release and thus decrease these allergic response symptoms.

Vitamin D – An organic chemical compound, vitamin D plays an important role in immune response and deficiencies have been linked to seasonal allergies. Studies have shown people who consume vitamin D while suffering from seasonal allergies experience less problem with sneezing, nasal congestion and runny noses.

Vitamin E – A powerful antioxidant source, vitamin E plays a critical role in preventing and combating seasonal allergies. Vitamin E acts as an anti-inflammatory by inhibiting the formation of molecules in the immune system that contribute to inflammation.  People with high levels of vitamin E have fewer occurrences of nasal symptoms and are less vulnerable to allergies.

Many of us know the symptoms and discomfort caused by seasonal allergies all too well.  If you have allergies, there are plenty of medications to choose from.  However, you may not want to take products that affect you with negative side effects.  Easy steps such as doing a little extra cleaning around the house and introducing nutritional support into your daily routine can go a long way towards managing seasonal allergies and allow you to enjoy the beauty and excitement of Spring.

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Defeating Diabetes: The Lifestyle Factor

Posted on April 20, 2013 by Sean Wells

 

From 1990 through 2010, the number of new diabetes cases in the United States has nearly tripled, increasing from 600,000 to over 1.7 million. Such numbers legitimately place diabetes at the top of the major health concerns of the 21stcentury.

In addition to the dangers it poses on its own, diabetes is also a precursor to otherlife-threatening complications such as heart disease, kidney disease and stroke. However, as a health disorder, diabetes—particularly type 2 diabetes, the variety which comprises nearly 95 percent of all cases—is unique in that lifestyle choices play the predominant role in prevention.  In this interest, the month of April has become Defeat Diabetes Month in the U.S.—a time when the Defeat Diabetes Foundation makes a special effort to promote both public awareness of the importance of preventative measures and the enormous value of people’s personal action in reducing their risk.

Physiologically, type 2 diabetes is the result a relative excess of intake carbohydrate and sugar intake without a corresponding need for these nutrients, such as occurs with regular exercise. Over time, the body’s cells become unresponsive to insulin, and blood sugar levels gradually elevate; this demands an ever-increasing release of insulin, with the unintended consequence of desensitizing the body’s cells to its effects. Left unchecked, this imbalance becomes cyclical, and increases until the body can no longer produce enough insulin to maintain normal blood sugar levels at all.

As potentially vicious as this cycle might appear, the simple reality is that never has to begin. Taking decisive steps to manage blood sugar levels through proper eating, exercise and nutritional support play a pivotal role in maintaining normal insulin sensitivity, and reducing the risk for diabetes.

A key component is regular exercise, and all forms of exercise have proven effective for maintaining consistent blood sugar levels. Alternating between sessions of aerobic exercise and strength training, so that exercise is performed over the majority of the week, is the most common approach. For those who actually have diabetes, exercise frequency is of the highest importance, and it is recommended to engage in some form of physical activity (such as walking) every day.

Eating patterns also contribute enormously to blood sugar management, and the fact of the matter is that there are more foods available that will help regulate blood sugar than send it spiraling out of control. The well-known glycemic index, developed in 1981 specifically for diabetic patients, has since become a foundational reference in many popular nutrition programs. Making foods that fall on the lower end of this scale the basis of weekly eating , while also minimizing the intake of sugar and other high-GI carbohydrates, keeps both blood sugar and insulin levels in check.

For truly comprehensive nutritional support, there are a number of specific nutrients that have also proven effective for blood sugar management:

Chromium—this metal, available in various forms, is regarded by some experts as every bit as important as iron in human nutrition because of the benefits it offers for blood sugar management.

Fiber—certain forms of fiber, such as inulin and glucomannan, have proven  effective in helping to minimize blood sugar spikes, and the corresponding insulin surge that occurs afterward.

Gymnema sylvestre—in its native India, this plant is known as gurmar (“destroyer of sugar”), and this concentrated extract has become well-known as a metabolic mitigator of blood sugar levels.

Niacinamide—also known as nicotinic acid amide and nicotinamide, this specific form of Niacin (vitamin B3) supports carbohydrate metabolism, and is believed to improve insulin response.

Vanadium—although recognized as an essential mineral, there is no established RDA for vanadium as of now. Nevertheless, it has demonstrated positive preliminary results for potentially offsetting conditions associated with diabetes.

With headlines warning of increasing numbers of people with diabetes and prediabetes, as well as grim predictions for the future, it is easy to become anxious and wonder if diabetes has become a matter of destiny. The good news is that nothing could be further from the truth, and that diabetes risk can be significantly reduced through diet, exercise, and other lifestyle choices. Organizations such as the Defeat Diabetes Foundation are working hard to encourage these choices, and their efforts represent a call to action for everyone involved in the health and nutrition community to do the same. 

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Curcumin and Resveratrol for Osteoarthritis Management

Posted on April 20, 2013 by Dr. Mark Lange

 

Two recent review articles present the great potential for using curcumin and resveratrol for osteoarthritis (OA) pain and inflammation management.  OA is one of the most common types of arthritis.  The incidence of OA is expected to increase with the rise in obesity and metabolic diseases associated with being overweight.  It is anticipated that by the year 2030, 20% of adults will have developed OA in Western Europe and North America.  Symptoms of OA include joint swelling, pain, stiffness and limited mobility.

Cytokines are signaling molecules and major mediators of inflammatory responses.    Pro-inflammatory cytokines include IFN-γ, IL-1β, IL-6 and TNF-α.  The main pro-inflammatory cytokines thought to be involved in the pathogenesis of OA are Tumor Necrosis Factor α (TNF-α) and Interleukin-1 β (IL-1β).   These pro-inflammatory cytokines bind to their respective cell surface receptors and activate inflammatory signaling pathways culminating with the activation of nuclear factor κB (NF-κB).  The activation of NF-κB transduction pathway has been linked with a variety of inflammatory diseases, including cancer, atherosclerosis, myocardial infarction, diabetes, allergy, asthma, arthritis, Crohn’s disease, and multiple sclerosis.

The typical treatment for OA is with COX inhibitors.  However, non-steroidal anti-inflammatory drugs have well known and severe side effects such as gastric ulcerations and do not inhibit the production of inflammatory stimulating mediators.  Thus, degradation of joint cartilage is further promoted.   Natural plant-derived COX inhibitors have low toxicity with few side effects.

In many different chronic diseases (including OA) in which inflammation is known to play a central role, plant-derived phytochemical have been shown to exhibit therapeutic potential.  Curcumin has been used for centuries in traditional Chinese and Ayurvedic medicine for its anti-inflammatory properties.  Curcumin research has mainly focused on its anti-inflammatory and anti-oxidant potency.  Commercial preparations of curcumin contain three major components: diferuloylmethane, demethoxycurcuin and bisdemethoxycurcumin, together referred to as curcuminoids, all of which have anti-inflammatory activity.  The major challenge associated with the use of curcumin is its low bioavailability.  However, recently developed forms of curcumin extracts have improved water and lipid solubility and enhanced bioavailablility.

Resveratrol is found in grapevines and a variety of other plants.  Resveratrol has been shown to possess potent anti-inflammatory, antioxidant and anticancer properties.  Since resveratrol is a potent and specific inhibitor of cytokine-induced NF-κB activation, it may have potential for treating OA. 

The use of phytochemicals may be a beneficial complementary treatment of OA symptoms.  However, wider acceptance of nutritional intervention and dietary supplementation by medical practitioners, arthritis patients, and the scientific research community are first needed to create well-designed studies to gain deeper insight into their functional effects.

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Getting Started Towards a Healthier You

Posted on April 20, 2013 by Dr. Robert Blair

World Health Day is celebrated every April and marks the anniversary of the 1948 founding of the World Health Organization.  Each year the World Health Organization chooses a theme that highlights an important public health concern.  In 2013, the theme is hypertension, or high blood pressure.

Hypertension, or high blood pressure, is a health condition in which the blood pressure in the arteries is chronically elevated.  This requires the heart to work harder and over time can lead to major heart problems including stroke, aneurysms, and heart failure. According to the Centers for Disease Control & Prevention, about one-third of U.S. adults have high blood pressure and another 30 percent have pre-hypertension.  Because high blood pressure often does not have any symptoms or warning signs, it has been suggested that over 50 percent of individuals with high blood pressure are unaware of their condition.

Fortunately, making appropriate diet and lifestyle choices can help prevent high blood pressure as well as improve one’s overall health.   You can reduce your risk for developing high blood pressure by reducing salt intake, maintaining a normal body weight, consuming a healthy diet, getting plenty of physical exercise, quitting smoking if you smoke, and limiting alcohol consumption.  In addition to these lifestyle changes, taking dietary supplements can help support healthy blood pressure, normal heart health, and improved overall health. 

The first place to start is with a good multivitamin.  A good multivitamin is the first step towards getting enough of the essential nutrients you need every day for optimizing one’s health.  A good multivitamin typically contains vitamins A, C, E, D, and many of the B vitamins.  It will also usually contain a number of the essential minerals our bodies need.  In addition to reducing our risk for nutrient deficiencies, research studies have suggested that daily supplementation with a good multivitamin might help support healthy blood pressure, good overall cardiovascular health, and immune health.

A B-vitamin complex is a good second step towards improving one’s overall health.  A good B-vitamin complex will typically contain most of the B vitamins including riboflavin, niacin, thiamine, folate (or folic acid), B6, B12, and biotin.  Studies have suggested that deficiencies in various B vitamins might be associated with fatigue and feelings of tiredness.  Other studies have reported that supplementation with B vitamins, including niacin, thiamine, vitamin B12, and a combination of vitamins B6, B12, and folic acid might help reduce the feelings of tiredness and enhance vitality.  These fatigue-related benefits appear to be due to the role B-vitamins have in the body’s metabolic pathways and the generation of cellular energy.  In addition to their potential benefits for fatigue, studies have reported that some of the B-vitamins, including riboflavin, folate, B12, and thiamine, might help support normal, healthy blood pressure. 

Fish oils, especially those rich in the omega-3 fatty acids EPA and DHA, are an important addition to any dietary supplement regimen.  These omega-3 fatty acids have been linked to numerous health benefits including heart health, joint health, and cognitive health.  One of the ways that fish oils containing omega-3 fatty acids help support normal heart health is by promoting normal blood pressure. It has been reported that omega-3 fatty acids can help reduce blood pressure both at rest and while under stress, in older and hypertensive adults, in adults with normal blood pressure and in teens.  Fish oils rich in omega-3 fatty acids may promote normal blood pressure and heart health in many ways including reducing cardio-metabolic risk factors, improving endothelial function, and reducing arterial stiffness.

While each of these dietary supplements alone can have a positive impact on one’s overall good health as well as blood pressure and heart health, taking them together can help optimize one’s dietary supplement regiment and overall good health.  A recent study reported that while individuals who used one supplement daily obtained health benefits, individuals who used multiple supplements each day achieved greater health benefits.  If you haven’t started optimizing your health through the use of appropriate dietary supplements, this month is an ideal time to start.

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Ingredient Spotlight: Aloe vera

Posted on April 20, 2013 by admin

By Dr. Dee Mason

The succulent plant, Barbadensis or Curacao, may be the oldest historical remedy for soothing your skin and mucous membranes.  You know it better as Aloe vera.

The United States National Institutes of Health clinical trial database has many ongoing studies, with a major emphasis in the clinical use of Aloe vera for its anti-inflammatory benefits. In this area and others, it has proven clinically to be beneficial for health.
Traditionally, Aloe vera has had applications in regards to soothing burns and irritated skin, leading to it’s becoming known as “The Burn Plant”.  This is a well-known fact, but in more recent times it’s been discovered that Aloe can also be used topically to treat dermal dryness and outbreaks on the skin’s surface.

Internally, Aloe has even wider applications. Clinically, aloe is used around the world for varied applications—being widely employed, for example, as a legitimate treatment for asthma in India. In the U.S. it has proven to be beneficial for multiple health issues such as maintaining healthy blood sugar levels, moderating a range of gastrointestinal complaints and urinary tract infections, and has even shown potential for cancer treatment.

One of the primary factors in Aloes exceptional healing potential is in five naturally occurring saccharides—referred to as glucomannans—that make up a large part of the plant.  Of these, one glucomannan of particular interest is acemannan.

Acemannan has been found to activate the ability of immune cells to identify, destroy and remove pathogens, recruit immune regulating cells and promote immune functions. Notably, acemannan has been shown to increase the body’s ability to kill viruses, bacteria and even tumor cells. It also assists in regulation of tumor necrosis factor alpha and interlukens; both factors play a significant role in the body’s response to inflammation and infection.

Clearly Aloe has health benefits to offer—the next step is to choose wisely among the available options. Considering the variation in preparations and the industry, certification is definitely one factor to look for in choosing a healthful aloe preparation. The International Aloe Science Council (IASC), a trade association of internationally based aloe producers and marketers, requires adherence to certain specifications for the product to be certified.

One way that companies can responsibly produce a quality product is to make use of the MAP method, which consistently produces Modified Aloe barbadensis Polysaccharide with Immunoregulatory Activity. This type of processing retains and enhances the biological activity of native aloe, and is highly recommended for use in quality control of commercial products. A quality Aloe product should contain at least 95 percent pure Aloe vera gel.

In conclusion, the health applications for Aloe vera are multidimensional, and the use of Aloe vera gel and its components for the treatment of a variety of conditions is becoming increasingly supported in scientific literature. The full clinical potential of Aloe vera has yet to be realized, but the reputation of this traditional remedy is almost certain to grow in the future.

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Five Points of Focus for Healthy Weight Loss

Posted on April 20, 2013 by admin

By Lydia Martinez N.C.P.T., F.N.S, C.N.S.

As a longtime Trainer and Director of TLS Weight Loss Solution, I’ve seen plenty of outstanding success stories, but I’ve also seen people who believe themselves unable to make progress, and who give up before giving themselves the chance they deserve. Most often, the real issue seems to be one of getting caught up in details about their program that are either too minor in importance or too many in number, getting confused, and quitting in frustration.

New information and ideas are great, but what’s most important is never losing sight of the fundamentals. Below are five points of focus that are sure to help anyone get started on—or keep succeeding with—their weight loss journey. 

Food Quality
The idea of calories going in (food) and calories being used (activity) is the basis of energy balance and weight loss. In order to maintain our body weight, we must balance our calories in and out. In order to lose weight, we must “burn” more calories than we take in. So far, so good.

However, the fact is that not all calories are created equal. The body responds differently to a protein calorie than it does to a carbohydrate calorie or a fat calorie.

For example, protein calories require a lot of energy to digest. Therefore, when protein is eaten, metabolism is increased; the same does not happen with other food sources. What this means is that calories are a useful measurement for the weight loss journey, but they should not be used to draw the map!

Hormones are the main determinants of what happens with calories, and hormones respond primarily to the composition of food—for example, the hormone insulin responds much differently to carbs than it does to protein or fat.  If you eat 200 calories of broccoli instead of 200 calories of ice cream, your body will react differently. The same goes for different fats: the trans fats from muffins, doughnuts, and cake elicit a much different response than the unsaturated or polyunsaturated fats in fish, nuts and avocado.

In other words, the body doesn’t care about numbers—it cares about quality. It is concerned about extracting vital nutrients, vitamins, and minerals from the food you eat. Low quality foods, junk foods, processed foods and alcohol all contain empty calories. They have nothing to offer the body (other than extra material for fat storage).

Quality, clean, whole, high fiber foods are nutrient-rich and filled with what your body needs. When you feed yourself properly, calories typically take care of themselves. Because quality food is naturally lower in calories, you automatically consume fewer calories while staying fuller, longer.

Breakfast
Eating breakfast is a daily habit for the “successful losers” who belong to The National Weight Control Registry. These people have all maintained a 30-pound (or more) weight loss for at least a year, and some for as long as six years.

Of this very successful group, approximately 78 percent reported eating breakfast every day, and almost 90 percent reported eating breakfast at least five days a week. This is one indication that starting the day with breakfast is an important strategy to achieve and maintain weight loss.

When it comes to food cravings, eating early in the day can certainly help prevent “starvation eating” later on, and also works to jump-start metabolism. When you skip breakfast, you’re essentially fasting for nearly 15 hours; as a result, the body isn’t producing the enzymes needed to metabolize fat.

If breakfast is the most important meal of the day, it’s best to make wise food choices. Instead of focusing on fruits and cereals, your breakfast should be protein and fiber. Eaten in combination, these nutrients help to moderate blood sugar levels, further reducing cravings, preventing energy highs and lows and promoting fat burning instead of fat storing. Protein and fiber at every meal makes losing weight no big deal!

Meal Frequency
If you are regularly eating quality protein and fiber you should be able to avoid hunger pangs much more easily than when you make carbohydrates your staple. However, frequent eating throughout the day is still an important component of weight loss.

Not eating throws your metabolic hormones off and puts the body in a stressed state. Two hormones—adrenaline and cortisol—are secreted in response to a stressful situation, such as perceived famine.

This response is intended to provide quick and easy energy for that situation, but as this relates to metabolism, adrenaline and cortisol both work to elevate blood sugar and free fatty acids, while also reducing the ability of insulin to manage these factors. As a result, your body is pushed away from fat-burning mode and back towards fat storage mode.

Moving, Exercising, Working Out, Training…
I don’t care what you call it—you’ve just got to do it! Eating right accounts for the majority of weight loss, but increasing metabolism is also mandatory for successful, sustainable weight loss.

This means you have to increase your body’s need for energy at all times. One time you do this is during exercise, but it’s difficult to exercise all the time—especially if you’re stuck at a desk all day.

Luckily, your body requires extra energy at other times too, and one of these times can be the 24 – 38 hours after a workout, if that workout was intense enough. This is called the “afterburn effect”, and it is one of the most effective tools in the world of weight loss.

Taking advantage of this effect requires a specific type of training known as HIIT (High Intensity Interval Training – alternating between more-intense and less-intense activities during one workout). Although this might sound intimidating, it can be incorporated at any fitness level, and typically results in a shorter workout with faster results.

HIIT can be done in many different ways. One of my favorite things to do is pick five different exercises which cover the entire body and rotate between them. While moving between exercises, perform a one-minute interval of jump-rope, high knee leg lifts, kettlebell swings or some other dynamic activity. 30 minutes of this adds up to a workout you won’t forget, and neither will your metabolism.

If this seems too complex, or too great of a challenge, start off more simply with a couple of minutes of easy walking alternated with one minute of brisk power walking or jogging. This will still work to boost metabolism, but more importantly, it will start you on the right path to fat loss.

Sleep
Sleep and lose weight. It sounds like something you’d hear on a late night infomercial – just around the time you are reaching for that bag of cookies because, well, you can’t sleep. As strange as the idea sounds, substantial medical evidence suggests strong links between sleep and weight.

A 2011 study published in the International Journal of Obesity found that people trying to shed at least 10 pounds were more likely to achieve their goal if they slept between 6 to 8 hours a night and had lower stress levels. By contrast, when you don’t get enough sleep, it decreases levels of leptin (the hormone that tells you when you are full), while also causing an elevation in levels of ghrelin (the hormone that tells you when you are hungry).

Needless to say, this is not a good combination. Under these circumstances, cravings can truly run wild, and the desire for high carbohydrate, calorie-dense foods can increase a whopping 45%. We’re not talking about broccoli.

How much you sleep and the quality of your sleep silently orchestrates a symphony of hormonal activity tied to your appetite. Don’t make the mistake of taking it for granted.

So there you have it—five key points that should be a priority to anyone who’s serious about losing weight and gaining good health. These factors are also the first ones to revisit if you’ve started on your weight loss journey and have found yourself struggling. If your weight loss plan isn’t getting you the results you want, take a look at one of these basic five—I’m willing to bet that making minor changes in one or two of them will be all it takes to get you back on track!

 

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Protein and Fiber for Weight Loss

Posted on April 20, 2013 by admin

 By Dr. Brian Veros   

(published as “Fiber, Protein are Building Blocks for Sustainable Weight Loss” in April Powerline)

There’s a saying I’ve heard from Lydia Martinez numerous times that I like to keep in the back of my mind: “Protein and fiber in every meal make losing weight no big deal.”

It’s definitely a saying to live by, especially if you’re trying to stick with a weight loss or maintenance program. A healthy complement of both protein and fiber consumed into every meal including snacks can greatly expedite your weight loss and proper maintenance of your new, healthier weight.  This is achieved by understanding the following basics:

Protein Forms the Building Blocks of Lean Muscle Tissue

Consuming a high concentration of protein within your daily diet will allow you to maintain your lean muscle mass and repair after an intense workout. This will ultimately increase your metabolism (muscle dictates metabolism).

A May 2008 article in The American Journal of Clinical Nutrition cited the need for protein for weight loss. Researchers found that protein promotes satiety (feeling full) when compared to certain fats and carbohydrates. Additionally, it helps increase your metabolism through the process of thermogenesis (production of heat by your body).

In fact, protein has the highest thermic burn compared to fats and carbohydrates – meaning you burn more calories when you consume it.

Fiber Helps Satiety and Blood Sugar

Second, experts say we need to consume at least 25-30 grams of fiber per day.  Fiber-rich foods occupy a lot of space within our stomachs without enormous amounts of calories; therefore, fiber plays a vital role in satiety.

In fact, soluble fiber forms a gel-like substance within the digestive tract when combined with digestive fluids.  This helps slow the digestion process, stabilizing blood sugar levels and ultimately yielding extended energy.

The Skinny

Combining protein and fiber in meals will synergistically help you lose weight – including that stubborn fat, not muscle – more than consuming these two vital ingredients independently.  Having a balance of both will regulate blood sugar levels and provide greater satiety, thereby keeping those hunger rumbles from down under at bay, preventing binge eating and controlling cravings due to an energy crash.

While eating more protein and fiber-rich foods is an obvious way to make sure you’re getting enough of these important nutrients, it’s not always easy. I know my schedule is hectic, and even I don’t get everything from my typical diet.

That’s why I advise my patients – and I follow this advice myself – to look into using nutrition shakes. Personally, I consume one or two of these shakes daily. The shakes I use provide me with 10 grams of fiber 18 grams of protein; a great way to supplement my regular diet when I’m short on time.

As a proud member of the TLS training team, we not only teach our coaches and clients these fundamental nutritional principles, but also lead by example by implementing them into our daily routine.

Dr. Brian Veros is a chiropractor who practices in Hamburg, NY, just outside Buffalo. He is a TLS Weight Loss Solution trainer and coach, and was a winner of the TLS Find Your Fit 2012 Fall Challenge.

 

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Omega-3s and Immune Health

Posted on April 7, 2013 by Sean Wells

Fish oils—rich in the omega-3 fatty acids DHA and EPA—have been widely researched over recent years, and are believed to help prevent disease by reducing inflammation. As beneficial as this discovery is in itself, however, there has been a lingering concern that reduced inflammation could also translate to omega-3s leading to an inhibition of the body’s natural defenses.

Thanks to recent research conducted at Michigan State University, this concern has now been reduced, with the evidence suggesting that omega-3 fatty acids may in fact promote immune health and autoregulation. This is a potential plus for the estimated 20 million Americans who suffer from some form of immune-related disorder.

For this study, researchers used two groups of mice. Over a five week period, one group was fed a control diet, and the other was fed a diet supplemented with DHA-rich fish oil. To assess impact on immunity, researchers harvested samples of B cells—a specific variety of white blood cells—from several tissues, then monitored them in vitro, analyzing several factors: B cell activation on the cell surface, B cell membrane changes, and B cell cytokine production.

Results indicated that DHA-enriched fish oil actually enhanced B cell activation and select antibody production. This may assist immune responses associated specifically with pathogen clearance, while also limiting the overall inflammatory response.

“Fish oil may have immune enhancing properties that could benefit immunocompromised individuals,” said Jenifer Fenton, Ph.D., M.P.H., a researcher involved in the work from the Department of Food Science and Human Nutrition at Michigan State University in East Lansing, Michigan.

This discovery is important as it shows that the anti-inflammatory properties of omega-3 fatty acids do not necessarily reduce the overall immune response, thereby potentially opening the doors for their safe use among those with compromised immune systems. As studies continue, omega-3 fatty acids continue to stand out as a crucial component of nutritional support.

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Green Tea benefits those with Metabolic Syndrome, study finds

Posted on April 3, 2013 by admin

Metabolic syndrome, a combination of medical disorders that increase the risk of developing cardiovascular disease and diabetes, affects an estimated 25 percent of the population. While the exact mechanisms of the complex pathways of metabolic syndrome are not completely known, its causes and markers are: most patients are older, obese, sedentary, and have a degree of insulin resistance. In addition, stress is a major contributing factor. Continue reading →

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