When it comes to body composition, whether it is losing fat, gaining muscle or both, it has EVERYTHING to do with hormones. And, of course, your sex drive is controlled by hormones as well. In fact, a lot of the same hormones that help or hinder you in your body composition goals also regulate your reproductive systems and sex drive.
Fitness author, Jon Benson, of the 'Every Other Day Diet' and '7 Minute Muscle' fame, shared this in his newletter recently...
"Today we need to chat about your hormones.
Yeah, I chat a lot about hormones. That's because I have been to Hormone Hell and back. Twice.
I've lived to tell the tale.
It's scary... and it's one of those hidden illnesses that you might not even know you have.
I had it at 27. I did not affect my lovelife, but that was probably due to my youth. If I did not treat it then, I would have no lovelife or drive at ALL right now.
I treated it with drugs. That is all we had back then.
Today I use a combination of therapies, many of which are natural....
1. I train with weights to increase testosterone-levels naturally.
2. I train and do cardio before eating in the morning do increase gH levels naturally without drugs.
3. I cycle my calories to increase my thyroid levels naturally.
As you can see there are many ways to increase your hormone levels naturally.
But it's not all exercise and nutrition. Now we have several "botanical" supplements: Herbs and other natural helpers to help the fight.
I wish I would have known about Dr. Lucille when I was 27.
She's the expert in that field. Herbs, nutrition for hormone help, and how to protect your body IF you have to take drugs to help the problem like I do.
I listen to her. So should you.
Here's her site --> Natural Energy Help
The best thing about having your hormones optimized is energy.
Yes, you will burn more bodyfat.
Yes, you will increase your lovelife and your desire to have intimacy.
Yes, you will increase your resistance to disease and common illnesses.
But I think MORE ENERGY is the best.
I have the energy to do anything I want at just about any time I want.
Here's an example:
Today I had to go to the funeral of a dear friend. She passed away after struggling with a lifetime of various illnesses, many of which were made worse by lifestyle choices. Some she had no control over.
We all loved her dearly.
We drove until 1:00AM this morning. I got up early for the funeral but not early enough to eat breakfast.
I had a large lunch afterwards and then we headed back -- another 3 hour boring drive in traffic.
Even with all of this emotional stress, my body only needed a 2-hour nap to pop right back into high gear. I could literally go and workout now at almost 11:00pm if I had to.
I'm glad I don't because I have a night of packing ahead of me for a business trip!
Still, the point is simple:
Hormone Health = Greater Energy
Most people do not exercise because... get this....
They do not FEEL like it.
I don't mean "feel like it" as in they would rather do something else, although that is the case sometimes.
I mean "feel like it" in the sense that they have NO energy to do it.
They are tired, run-down after a 9 to 5 day, and feel zonked.
You too?
If so, you need this info...
Natural Energy Help <--- Click here!
Remember: More energy, more lovelife. More workouts that burn fat. More done in the day.
More living... in the best way possible.
----------------------------------------------------------------------
Training With Weights vs "Weight Training"
----------------------------------------------------------------------
Just a word of warning:
I will be using the term "bodybuilder" or "bodybuilding" to refer to anyone who wants to build lean muscle and burn bodyfat in this article.
That means you.
Yep... you are a "bodybuilder." That does not mean you want to look like a monster on stage and pose in front of thousands of people wearing nothing but your undies.
That means you want more lean muscle and less bodyfat -- that's it.
With that in mind, here's something you have to know:
Bodybuilders do not "lift weights" -- we "train" with weights.
We use weights as a tool like a sculptor uses a hammer and chisel.
The object of the game is not to lift some heavy weight from Point A to Point B and back. That's weight lifting. "Bodybuilding" is about making the muscle you want to change do all the work.
Here's two ways to do it:
1. Lower the weight and focus: Most people are just concerned with the lift itself. "Get this weight off of me!" seems to be the unconscious mantra. This will not get the job done. In fact you may end up looking bulky rather than sleek... or just not change at all. Instead, lower the weight slightly, slow the pace down (especially on the descent of the movement) and picture the muscle in your mind doing ALL of the work. Literally put your mind in the muscle. You will be amazed at how different the same exercise feels with this degree of concentration,.
2. Contract, hold, release: At the top of any movement, contract the muscle hard. Hold that contraction for a second or two, then release it and lower the weight slowly. This will not only cause faster muscle growth (that is a good thing) but also demand that you use less weight to get the job done. This means your joints -- shoulders, knees, elbows -- will last a lifetime. At 45 my joints are in perfect health. Protect yours at all costs.
Just remember: You are not just lifting weights when you train for muscle shape and "tone" -- you are a sculptor. Treat your tools and your body with that degree of care.
I cover many more tips on how to build lean muscle and burn bodyfat faster in my book " 7 Minute Muscle".
Read more click here ==> More Muscle in Far Less Time"
Some herbal supplements that can help regulate your reproductive hormone levels include:-
Ginseng & Saw Palmetto Combination - a natural male hormone (testosterone) production stimulant, and source of vitamin A and absorbable zinc, a mineral necessary for prostate function.
Black Cohosh with Dong Quai - Widely known for its ability to help support the mature woman’s body as she encounters normal glandular imbalances and physical changes.
Damiana & Ginseng Combination - Especially designed to support and boost the emotional, energy and vitality levels for both men and women.
Raspberry & Dong Quai Combination - Designed to support proper balance of the female reproductive and glandular systems.
To support thyroid function and boast energy consider:-
Biota & Schizandra Combination - A herbal combination that the Chinese would consider a fire-enhancing formula.
Kelp & Hops Combination- Helps to maintain a healthy thyroid gland.
Thursday, 9 December 2010
Wednesday, 1 December 2010
The Truth About Flat Abs and Core Training
I received this email from David Grisaffi, core training and abdominal training expert, this morning. It is well worth a read...
"We often wonder what is right and wrong with exercises and core training...
Have you ever asked yourself...am I doing this correct?
Well I have some answers for you...
What Is The Truth about Core Training and Flat Abs?
You've seen the infomercials, you've seen the books, and it's all over the magazines lately...
"CORE TRAINING!"
But is "core training" really legit, or is it just the latest fad? With so much junk on the market, and so many false claims being made, sometimes it can be hard to tell the difference.
That's one of the reasons I created The Firm And Flatten Your Abs program and the http://www.flattenyourabs.net/ website.
It's rare that a new training modality bursts out into the mainstream and gets as much publicity and ad time as core training has. It's even rarer to have this new fad actually pan out and have some merit to it.
Well, I am here to tell you that Core training is the real McCoy!
Abdominal Exercise and Body Fat Reduction
It is true that abdominal exercise is a key part of core training.
Advertising media can take "core training" and "functional training" to extremes and display them as "miracle" cures for obesity and waistline reduction, among other things.
However, it is very important to note that abdominal exercise, including core training, does not reduce the body fat in your abdominal region.
Throughout my newsletters and other writings, I address this subject of body fat reduction.
What core strengthening does do, is to strengthen and condition the muscles of the abdominal region.
To SEE those muscles you must lower your body fat percentage. This is accomplished primarily through a calorie deficit and good nutrition, along with a moderate dose of cardio (but not too much).
Beginning a Core Training Program
Ok, now let's talk about core training specifically. A lot of people have heard of core training because it has filtered into the mainstream, with exercise classes at health clubs, best selling books, videos and other products.
Training the core is a very important issue for all people of all ages.
The first thing to note is that it is essential to get a good evaluation before starting a core training program.
Many people just jump right into a core conditioning class, buy the DVDs from an infomercial, or try advanced movements they see in a magazine. This can lead to orthopedic injuries.
I'm not suggesting that you need a PhD in functional anatomy and kinesiology, but you should learn what type of exercise to perform for your needs. In addition, you should know how long you should do each exercise, and at what level of difficulty.
There are two different muscular systems at work in core conditioning.
First there is the inner unit. This is the deepest, innermost layer of all abdominal muscles, which we have discussed before. They are important to core stability and function.
Then there is the outer unit, which encompasses the prime movers of your skeletal system.
You must get the inner unit working well before you embark on a hard core conditioning program.
Preventing Injury
When conditioning your core, think of yourself as a big spinning top, with everything emanating from the middle (core) out. If you wobble in the middle, you will, in theory, become off balance and fall over faster.
This can set you up for decreased performance and increased injury potential. Show me a weak core and I will show you many orthopedic injuries. Remember, getting injured should never be part of an exercise program.
To prevent injury, develop a base and concentrate on building a functional inner unit.
Protecting the spine is high on the hierarchy of survival. To protect the spine and its important function, we must understand what makes the inner and outer unit muscles work. Working the inner unit muscles simply leads to better core control.
Your ability to respond to situations in everyday life from bending down to pick up keys you dropped on the ground, to putting a baby in his or her crib, will be greatly enhanced when you have trained this system correctly.
That is the beauty and uniqueness of my Flatten Your Abs program. If you want flat, ripped, defined abdominals, then you will have them! But the added bonus is that you will also have a stable, injury proof core and abdominals that are every bit as strong and athletic as they look!
For more information about core training, order my e-book: "Firm and Flatten Your Abs".
Firm and Flatten Your Abs
===================================
Abs! Abdominals! Your six-pack! The core muscles! No matter what you call them, everybody wants them. Whether you're training for sports, bodybuilding, or just to look good on the beach; whether you are male or female, young or old, it doesn't matter. There's not a single person who doesn't want a lean, tight, fat free set of abs.
The trouble is, getting great abs is not easy. Most people will waste years of effort and hundreds or even thousands of dollars on all the latest infomercial gadgets and diet gimmicks, trying in vain to obtain that ever elusive lean, muscular six-pack stomach, with nothing to show for their efforts.
If you want to save time and money, separate hype from truth, and bypass years of trial and error, then you must educate yourself in two critical areas: (1) abdominal exercise, and (2) fat burning nutrition. You can't get great abs without both! That's where my new ebook,
Firm and Flatten Your Abs (second edition), comes in.
Firm and Flatten Your Abs goes beyond conventional crunch routines, and there's not a single sit-up in the entire book.
Get your six-pack abs here, click ==> Here, or on the image below
"We often wonder what is right and wrong with exercises and core training...
Have you ever asked yourself...am I doing this correct?
Well I have some answers for you...
What Is The Truth about Core Training and Flat Abs?
You've seen the infomercials, you've seen the books, and it's all over the magazines lately...
"CORE TRAINING!"
But is "core training" really legit, or is it just the latest fad? With so much junk on the market, and so many false claims being made, sometimes it can be hard to tell the difference.
That's one of the reasons I created The Firm And Flatten Your Abs program and the http://www.flattenyourabs.net/ website.
It's rare that a new training modality bursts out into the mainstream and gets as much publicity and ad time as core training has. It's even rarer to have this new fad actually pan out and have some merit to it.
Well, I am here to tell you that Core training is the real McCoy!
Abdominal Exercise and Body Fat Reduction
It is true that abdominal exercise is a key part of core training.
Advertising media can take "core training" and "functional training" to extremes and display them as "miracle" cures for obesity and waistline reduction, among other things.
However, it is very important to note that abdominal exercise, including core training, does not reduce the body fat in your abdominal region.
Throughout my newsletters and other writings, I address this subject of body fat reduction.
What core strengthening does do, is to strengthen and condition the muscles of the abdominal region.
To SEE those muscles you must lower your body fat percentage. This is accomplished primarily through a calorie deficit and good nutrition, along with a moderate dose of cardio (but not too much).
Beginning a Core Training Program
Ok, now let's talk about core training specifically. A lot of people have heard of core training because it has filtered into the mainstream, with exercise classes at health clubs, best selling books, videos and other products.
Training the core is a very important issue for all people of all ages.
The first thing to note is that it is essential to get a good evaluation before starting a core training program.
Many people just jump right into a core conditioning class, buy the DVDs from an infomercial, or try advanced movements they see in a magazine. This can lead to orthopedic injuries.
I'm not suggesting that you need a PhD in functional anatomy and kinesiology, but you should learn what type of exercise to perform for your needs. In addition, you should know how long you should do each exercise, and at what level of difficulty.
There are two different muscular systems at work in core conditioning.
First there is the inner unit. This is the deepest, innermost layer of all abdominal muscles, which we have discussed before. They are important to core stability and function.
Then there is the outer unit, which encompasses the prime movers of your skeletal system.
You must get the inner unit working well before you embark on a hard core conditioning program.
Preventing Injury
When conditioning your core, think of yourself as a big spinning top, with everything emanating from the middle (core) out. If you wobble in the middle, you will, in theory, become off balance and fall over faster.
This can set you up for decreased performance and increased injury potential. Show me a weak core and I will show you many orthopedic injuries. Remember, getting injured should never be part of an exercise program.
To prevent injury, develop a base and concentrate on building a functional inner unit.
Protecting the spine is high on the hierarchy of survival. To protect the spine and its important function, we must understand what makes the inner and outer unit muscles work. Working the inner unit muscles simply leads to better core control.
Your ability to respond to situations in everyday life from bending down to pick up keys you dropped on the ground, to putting a baby in his or her crib, will be greatly enhanced when you have trained this system correctly.
That is the beauty and uniqueness of my Flatten Your Abs program. If you want flat, ripped, defined abdominals, then you will have them! But the added bonus is that you will also have a stable, injury proof core and abdominals that are every bit as strong and athletic as they look!
For more information about core training, order my e-book: "Firm and Flatten Your Abs".
Firm and Flatten Your Abs
===================================
Abs! Abdominals! Your six-pack! The core muscles! No matter what you call them, everybody wants them. Whether you're training for sports, bodybuilding, or just to look good on the beach; whether you are male or female, young or old, it doesn't matter. There's not a single person who doesn't want a lean, tight, fat free set of abs.
The trouble is, getting great abs is not easy. Most people will waste years of effort and hundreds or even thousands of dollars on all the latest infomercial gadgets and diet gimmicks, trying in vain to obtain that ever elusive lean, muscular six-pack stomach, with nothing to show for their efforts.
If you want to save time and money, separate hype from truth, and bypass years of trial and error, then you must educate yourself in two critical areas: (1) abdominal exercise, and (2) fat burning nutrition. You can't get great abs without both! That's where my new ebook,
Firm and Flatten Your Abs (second edition), comes in.
Firm and Flatten Your Abs goes beyond conventional crunch routines, and there's not a single sit-up in the entire book.
Get your six-pack abs here, click ==> Here, or on the image below
Tuesday, 30 November 2010
'Five Per Day' is probably NOT enough!
There is a big public awareness health campaign within the UK centred around getting '5 per day', ie, 5 servings of fruit or vegetable per day. However, recent research has suggetsed that may not be enough! Some estimates put the receommendation as high as 12 or 13 servings per day!
This is because modern methods of farming (depleted soil, picking the fruit or vegetable too early, etc) reduce the overall amounts of vitamins and minerals within fruits and vegetables. Add to this cold storage transportation and the amount of time produce sits on the shelves and it's no wonder that the amount of nutrients in these fruits and vegetables is reduced.
This phenominon is not limited to the U.K. either!
Jayson Hunter, RD, CSCS, recently wrote,
"Goals were created back in 2000 by the Health Department and other agencies for fruit and vegetable consumption and now nearing the end of 2010 they look certain to be missed. The National Fruit and Vegetable Alliance (NFVA) found that very few Americans meet the daily recommendations for fruit and vegetable consumption.
Some progress has been made, but some has also been lost. This is a chronic public health issue.
Only 6% of individuals achieve their recommended target for vegetables and only 8% achieved the target for fruit per day. See both charts below.
It is not surprising that 8 states who have the lowest fruit and vegetable consumption are also in the top 10 for states with the highest obesity rates"
Ironically, I think some of this has to do with those fearing that fruit makes them fat and that it contains sugars and we can't eat any type of sugar.
Obviously what has been attempted in regards to promotion and marketing has been at least falling short at worst not been working at all.
Getting enough vitamins and minerals is paramount, especially since including fruits and vegetables as part of a healthy diet is likely to reduce the risk of chronic diseases including stroke, cardiovascular diseases, type 2 diabetes and certain types of cancer. They may also help control weight since they are low in calories and high in fiber.
In 2008 obesity related health care costs totaled an estimated $147 billion which was 10% of all medical spending in the United States.
Even if you are one of the 8% that is actually meeting the daily suggested intake of fruits and vegetables I am willing to bet that you are not eating a wide variety of colorful fruits and vegetables to consume all the different vitamins and minerals.
This is why even doctors and other medical organizations are recommending a quality daily multivitamin supplement. This is a major public health issue and it seems to not be getting any better so the least you can do is take a quality whole food based multivitamin every day so that you consume quality vitamins and minerals that you are not receiving from your current food intake.
Then of course start working on increasing your daily fruit and vegetable consumption.
Natures Sunshine Super Supplemental can help fill the void. One tablet contains: -
This is a perfect start for you to increase the nutrients you need so desperately from fruits and veggies. Get started today by clicking either link below.
Super Supplemental Vitamins & Minerals
This is because modern methods of farming (depleted soil, picking the fruit or vegetable too early, etc) reduce the overall amounts of vitamins and minerals within fruits and vegetables. Add to this cold storage transportation and the amount of time produce sits on the shelves and it's no wonder that the amount of nutrients in these fruits and vegetables is reduced.
This phenominon is not limited to the U.K. either!
Jayson Hunter, RD, CSCS, recently wrote,
"Goals were created back in 2000 by the Health Department and other agencies for fruit and vegetable consumption and now nearing the end of 2010 they look certain to be missed. The National Fruit and Vegetable Alliance (NFVA) found that very few Americans meet the daily recommendations for fruit and vegetable consumption.
Some progress has been made, but some has also been lost. This is a chronic public health issue.
Only 6% of individuals achieve their recommended target for vegetables and only 8% achieved the target for fruit per day. See both charts below.
It is not surprising that 8 states who have the lowest fruit and vegetable consumption are also in the top 10 for states with the highest obesity rates"
Ironically, I think some of this has to do with those fearing that fruit makes them fat and that it contains sugars and we can't eat any type of sugar.
Obviously what has been attempted in regards to promotion and marketing has been at least falling short at worst not been working at all.
Getting enough vitamins and minerals is paramount, especially since including fruits and vegetables as part of a healthy diet is likely to reduce the risk of chronic diseases including stroke, cardiovascular diseases, type 2 diabetes and certain types of cancer. They may also help control weight since they are low in calories and high in fiber.
In 2008 obesity related health care costs totaled an estimated $147 billion which was 10% of all medical spending in the United States.
Even if you are one of the 8% that is actually meeting the daily suggested intake of fruits and vegetables I am willing to bet that you are not eating a wide variety of colorful fruits and vegetables to consume all the different vitamins and minerals.
This is why even doctors and other medical organizations are recommending a quality daily multivitamin supplement. This is a major public health issue and it seems to not be getting any better so the least you can do is take a quality whole food based multivitamin every day so that you consume quality vitamins and minerals that you are not receiving from your current food intake.
Then of course start working on increasing your daily fruit and vegetable consumption.
Natures Sunshine Super Supplemental can help fill the void. One tablet contains: -
- Vitamin A.........1,000µg......125
- Vitamin C...........125mg......208
- Vitamin D............2.7µg.......54
- Vitamin E..............8mg......182
- Vitamin B1............6mg......429
- Vitamin B2...........4.7mg......294
- Niacin..................15mg........83
- Vitamin B6.............7mg.......360
- Folic acid............. .85µg........42
- Vitamin B12...........25µg....2500
- Biotin................... 79µg........53
- Pantothenic acid... 34mg......569
- Calcium..............105mg........13
- Iron.....................7.5mg.......54
- Phosphorus.......... 66mg.........8
- Iodine...................50µg........34
- Magnesium.........100mg........34
- Zinc.....................7.5mg........50
- Selenium.............. 25µg
- Copper................0.5mg
- Manganese.........0.75mg
- Chromium..............25µg
This is a perfect start for you to increase the nutrients you need so desperately from fruits and veggies. Get started today by clicking either link below.
Super Supplemental Vitamins & Minerals
Friday, 26 November 2010
Danish researchers finally solve the obesity riddle
The following press statement was released by EurekAlert on the 24th November, which basically sums up healthy eating, which I have been teaching my clients for years...
Contact: Professor Arne Astrup
ast@life.ku.dk
452-143-3302
University of Copenhagen
Contact: Professor Arne Astrup
ast@life.ku.dk
452-143-3302
University of Copenhagen
Danish researchers finally solve the obesity riddle
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| |   IMAGE: This chart shows changes in body weight. | | |
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Researchers at the Faculty of Life Sciences (LIFE), University of Copenhagen, can now unveil the results of the world's largest diet study: If you want to lose weight, you should maintain a diet that is high in proteins with more lean meat, low-fat dairy products and beans and fewer finely refined starch calories such as white bread and white rice. With this diet, you can also eat until you are full without counting calories and without gaining weight. Finally, the extensive study concludes that the official dietary recommendations are not sufficient for preventing obesity.
The large-scale random study called Diogenes has investigated the optimum diet composition for preventing and treating obesity. The study was conducted by eight European research centres and headed by Thomas Meinert Larsen, PhD, and Professor Arne Astrup, DrMedSc and Head of Department at the Faculty of Life Sciences (LIFE) and is funded by an EU grant of EUR 14.5 million.
The results were recently published in the distinguished New England Journal of Medicine and have already attracted considerable international attention.
The objective of the Diogenes study has been to compare the official dietary recommendations in Europe, including the Danish recommendations, with a diet based on the latest knowledge about the importance of proteins and carbohydrates for appetite regulation. A total of 772 European families participated, comprising 938 adult family members and 827 children. The overweight adults initially followed an 800 kcal/day diet for eight weeks, losing an average of 11 kg. They were then randomly assigned to one of five different low-fat diet types which they followed for six months in order to test which diet was most effective at preventing weight regain. Throughout the project, the families received expert guidance from dieticians and were asked to provide blood and urine samples.
The five diet types
The design comprised the following five diet types:
- A low-protein diet (13% of energy consumed) with a high glycemic index (GI)*
- A low-protein, low-GI diet
- A high-protein (25% of energy consumed), low-GI diet
- A high-protein, high-GI diet
- A control group which followed the current dietary recommendations without special instructions regarding glycemic index levels
A high-protein, low-GI diet works best
A total of 938 overweight adults with a mean body mass index (BMI) of 34 kg/sq m were initially placed on an 800-kcal-per-day diet for eight weeks before the actual diet intervention was initiated. A total of 773 adult participants completed this initial weight-loss phase and were then randomly assigned to one of five different diet types, where 548 participants completed the six-month diet intervention (completion rate of 71%).
Fewer participants in the high-protein, low-GI groups dropped out of the project than in the low-protein, high-GI group (26.4% and 25.6%, respectively, vs. 37.4%; P = 0.02 and P = 0.01 for the two comparisons, respectively). The initial weight loss on the 800-kcal diet was an average of 11.0 kg.
The average weight regain among all participants was 0.5 kg, but among the participants who completed the study, those in the low-protein/high-GI group showed the poorest results with a significant weight gain of 1.67 kg. The weight regain was 0.93 kg less for participants on a high-protein diet than for those on a low-protein diet and 0.95 kg less in the groups on a low-GI diet compared to those on a high-GI diet.
The children's study
The results of the children's study have been published in a separate article in the American medical journal Pediatrics. In the families, there were 827 children who only participated in the diet intervention. Thus, they were never required to go on a diet or count calories – they simply followed the same diet as their parents. Approx. 45% of the children in these families were overweight. The results of the children's study were remarkable: In the group of children who maintained a high-protein, low-GI diet the prevalence of overweight dropped spontaneously from approx. 46% to 39% – a decrease of approx. 15%.
Proteins and low-GI foods ad libitum – the way ahead
The Diogenes study shows that the current dietary recommendations are not optimal for preventing weight gain among overweight people. A diet consisting of a slightly higher protein content and low-GI foods ad libitum appears to be easier to observe and has been documented to ensure that overweight people who have lost weight maintain their weight loss. Furthermore, the diet results in a spontaneous drop in the prevalence of overweight among their children.
###
*Re. Glycemic index, please see the accompanying appendix
References:
1. "Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance" Thomas Meinert Larsen, PhD, Stine-Mathilde Dalskov, MSc, Marleen van Baak, PhD, Susan Ann Jebb, PhD, Angeliki Papadaki, PhD, Andreas F.H. Pfeiffer, MD, J. Alfredo Martinez, PhD, Teodora Handjieva-Darlenska, MD, PhD, Marie Kunešová, MD, PhD, Mats Pihlsgård, PhD, Steen Stender, MD, PhD, Claus Holst, PhD, Wim H.M. Saris, MD, PhD, and Arne Astrup, MD, DrMedSc, for the Diet, Obesity, and Genes (Diogenes) Project; New England Journal of Medicine, published online 25 Nov. 2010.
2. The Effect of Protein and Glycemic Index on Children's Body Composition: The DiOGenes Randomized Study; Angeliki Papadaki Manolis Linardakis, Thomas M. Larsen, Marleen A. van Baak, Anna Karin Lindroos, Andreas F. H. Pfeiffer, J. Alfredo Martinez, Teodora, Handjieva-Darlenska, Marie Kunesová, Claus Holst, Arne Astrup, Wim H. M. Saris and Anthony Kafatos on behalf of the Diogenes Study Group; Pediatrics, Vol. 126, 5 Nov. 2010.
For more information, please contact:
Professor Arne Astrup, DrMedSc, Head of the pan-European diet intervention study Diogenes
Email: ast@life.ku.dk
Tel.: +45 2143 3302
Email: ast@life.ku.dk
Tel.: +45 2143 3302
Associate Professor Thomas Meinert Larsen, PhD, Head of Project and Principal Author of the NEJM article
Email: tml@life.ku.dk
Tel.: +45 2271 7058
Email: tml@life.ku.dk
Tel.: +45 2271 7058
* Eat more proteins and less refined starch (low GI)
The glycemic index is a measure of the ability of carbohydrates to increase blood glucose levels when absorbed in the body. Food with a low-glycemic index (LGI) causes blood glucose levels to increase more slowly and to lower levels compared to high-carbohydrate foods with a high glycemic index
Drastic increases in blood glucose levels give rise to several potentially undesirable effects that can influence the body's metabolism as well as our ability to perform mentally. It is therefore most appropriate to maintain a diet that results in slow digestion and thus more stable blood glucose levels and greater satiety.
A diet with a high protein content contains many protein-rich foods such as lean meat, poultry, fish, eggs and low-fat dairy products. Legumes also contain high levels of protein, as do nuts and almonds. Proteins are significantly more filling than both carbohydrates and fat.
Special requirements for a low-glycemic diet
The glycemic index applies to carbohydrate-containing foods. The recommendations are that some types of fruit may be consumed ad libitum, such as apples, pears, oranges, raspberries and strawberries. Other types should be eaten in only very limited amounts, including bananas (especially overripe bananas), grapes, kiwi, pineapple and melon. Nearly all vegetables are permitted, with the exception of corn, which should be limited. Carrots, beets and parsnip should preferably be eaten raw.
With regard to cereal-based foods (bread, grain, corn, hulled grains and breakfast products), the goal is to eat as many coarse and wholegrain foods as possible, i.e. wholegrain breads with many kernels, wholegrain pasta, whole oats and the special varieties of wholegrain cornflakes
Potatoes should be cooked as little as possible. Try to stick to new potatoes, and it is a good idea to eat them cold. Avoid mashed potatoes and baked potatoes.
Pasta should be cooked al dente and is best eaten cold.
Choose rice varieties such as brown rice, parboiled rice or basmati.
White bread without kernels, white rice and sugary breakfast products should be avoided. In general, sugar intake should be limited, not so much because of its GI but to avoid all those 'empty calories'.
Recommended GI values:
Over 70 – high GI
55-70 – medium GI
Under 55 – low GI
55-70 – medium GI
Under 55 – low GI
High-GI foods can still be healthy and vice versa. Carrots, for instance, have a high GI (72), while chocolate has a low GI (49). Fats help decrease the absorption of sugar in the blood, which means that carbohydrate-containing foods and fat can have a low GI.
Example of a day's menu for a high-protein, low-GI diet
If you want to maintain a high-protein, low-GI diet, daily meals could be composed as follows:
Breakfast: Low-fat A38 with muesli (without added sugar), wholegrain crispbread with low-fat cheese, an orange
Morning: Vegetable sticks and low-fat cheese sticks
Lunch: Wholegrain rye bread with lean meat or chicken cold cuts, mackerel in tomato sauce and misc. vegetables
Afternoon: Wholegrain rye bread with low-fat liver pâté and cucumber
Dinner: Stir-fried turkey with vegetables and wholegrain pasta; avocado salad with feta cheese and sugar peas
It is best to drink water or low-fat milk with meals.
To sum up, there is nothing particular about this diet with the exception of the above-mentioned limitations, special cooking instructions and the fact that certain vegetables should be eaten raw. This diet generally complies with the official dietary recommendations of eating plenty of fruit and vegetables, low-fat foods, plenty of fibre and limiting sugar intake.
Wednesday, 24 November 2010
"Get Abs #1" - my advice
Matt Kay recently wrote a blog on the Inspiring Fitness website that highlighted the need to reduce stress to help you achieve the six pack you desire. He highlighted the importance of coping with stressors and gave recommendations on how to deal with stress, like identifying the stressor, avoiding stressors, managing the stress, getting plenty of sleep and exercise, and nutrition and supplementation to help you cope with stress.
I'd like to flesh out these points and give my own advice on how to deal with stress in your life. This will not only help you achieve the flat, waterboard stomach you see in magazines and movies, but also prevent diseases of a stressful lifestyle including cardiovascular disease, Type II diabetes, hypertension, depression, eczema, IBS, insomnia, fatigue and some forms of cancer.
A lot of the content of this blog comes from The Smart Health Guide To Stress, distributed at Nuffield Health sites. I picked my copy up at the Covent Garden site.
What Is Stress?
Getting 'stressed' is defined as feeling pressure exceeding our ability to cope, i.e. events becoming out of our control.
Stress is not necessarily a bad thing. We have evolved to react to stress by releasing hormones which heighten our senses and metabolic rate ('fright or flight' responses). It can help us achieve our goals. Stress is essential. But when it becomes too much or is not coped with, that is when it can become detrimental. Other hormones, like cortisol, are excessively released and that can cause detrimental effects on the body.
Cortisol counteracts the effects of growth hormone (GH) and testosterone (T) in the body. Both GH and T have been shown to be associated with increased fat burning and decreased abdominal fat, whereas cortisol has the opposite effects, increasing fat deposits around the midsection of the body.
How Do You Know When You Are Too Stressed
If you suffer from any of the follow, then it is likely that your stress levels are excessive:
There are 3 main ways you can cope with stress, by addressing the following areas
1. Environment
This area is based around changing the circumstances and events in your life that causes you stress. There are several things you can do to change your environment to limit stress.
This is when you create stress for yourself by 'dwelling' on things or assuming things are stressful. There is often at least two ways of looking at something. Try to maintain a positive outlook.
If you suffer from any of the follow, you are likely to see situations as stressful when they may not in reality be so
There are two components to this area: releasing stress and increasing relaxation.
Releasing Stress
Exercise! Preferably after the stess, i.e. after work. It clear the stress hormones: adrenaline and noradrenaline. But not for too long. Exceeding an hour of medium to high intensity exercise will release more cortisol which will be counter-productive. As Matt Kay recommended, try intervals when doing cardio, or do weights, or punch a bag or pads in spurts.
Increasing Relaxation
Improving your nutrition is a great start to helping you be more relaxed. Try:
Nutrition is something that most people can attempt to alter to help them cope with stressors. However there are some supplements that can help you deal with stress and try to regulate your stress hormone (adrenaline. noradrenalin, cortisol) outputs.
Siberian Ginseng
Siberian Ginseng is an adaptogen. An adaptogen is a natural herb product that increases the body's resistance to stress, trauma and fatigue.
Ginseng's name comes from the Chinese jen shen, which means ‘man root’, so-named because some roots have limb-like branches resembling arms and legs.
Nutri-Calm
During stress, your body becomes depleted in Vitamin Bs and c. This supplement contains a mixture of B-complex vitamins and vitamin C, plus camomille and anti-oxidants to calm you down and prevent damage from free-radicals which are produced during stress.
Hops and Valerian Root
Hops and Valerian Root are excellent herbs to help relax you and help you sleep. This supplement can also be taken by those who suffer from any phobias, eg. fear of flying, to help calm them before and during the activity.
Perilla & Cyperus Combination
This is another supplement based on Eastern herbs to help with coping with stress. Perilla is also helpful in the relief and prevention of seasonal allergies and hayfever.
I'd like to flesh out these points and give my own advice on how to deal with stress in your life. This will not only help you achieve the flat, waterboard stomach you see in magazines and movies, but also prevent diseases of a stressful lifestyle including cardiovascular disease, Type II diabetes, hypertension, depression, eczema, IBS, insomnia, fatigue and some forms of cancer.
A lot of the content of this blog comes from The Smart Health Guide To Stress, distributed at Nuffield Health sites. I picked my copy up at the Covent Garden site.
What Is Stress?
Getting 'stressed' is defined as feeling pressure exceeding our ability to cope, i.e. events becoming out of our control.
Stress is not necessarily a bad thing. We have evolved to react to stress by releasing hormones which heighten our senses and metabolic rate ('fright or flight' responses). It can help us achieve our goals. Stress is essential. But when it becomes too much or is not coped with, that is when it can become detrimental. Other hormones, like cortisol, are excessively released and that can cause detrimental effects on the body.
Cortisol counteracts the effects of growth hormone (GH) and testosterone (T) in the body. Both GH and T have been shown to be associated with increased fat burning and decreased abdominal fat, whereas cortisol has the opposite effects, increasing fat deposits around the midsection of the body.
How Do You Know When You Are Too Stressed
If you suffer from any of the follow, then it is likely that your stress levels are excessive:
- lack of appetite
- food cravings when under pressure
- indigestion and heart burn
- poor sleep pattern
- irritability with people
- indecisiveness
- loss of sense of humour
- simmering anger
- poor concentration
- feeling unable to cope
- switching to new tasks when the previous one has not been completed
- no interest in activities outside of work
There are 3 main ways you can cope with stress, by addressing the following areas
1. Environment
This area is based around changing the circumstances and events in your life that causes you stress. There are several things you can do to change your environment to limit stress.
- identify the stress and, if you can, remove or reduce it
- spend more time doing the things you enjoy
- identify what is preventing you enjoying the things you do
- improve time management - diarise everything and write lists
- only allow yourself to work a certain number of hours
- surround yourself with positive and supportive people - avoid stressful relationships
- take a 5 minute break every hour at work, 55/5 rule.
This is when you create stress for yourself by 'dwelling' on things or assuming things are stressful. There is often at least two ways of looking at something. Try to maintain a positive outlook.
If you suffer from any of the follow, you are likely to see situations as stressful when they may not in reality be so
- Perfectionism
- Desire to please others
- Insecurity
- Fear of failure
- Lack of flexibility
- Negativity
- Need for control
- Unable to ask for help
- Fierely independent
- Is what you dealing with really that important?
- Live in the present, not the future. Are things that bad today?
- What is it that I am stressing about? Why? Is it that bad?
- What good may come out of this situation?
- What is one way I could reduce the stress in this situation?
- Who can I talk to about this? Friends, partner, colleagues, boss, spiritual leader, shrink?
- Is there anything positive about this situation? Could I make it more so?
- What other coping strategies could I try?
There are two components to this area: releasing stress and increasing relaxation.
Releasing Stress
Exercise! Preferably after the stess, i.e. after work. It clear the stress hormones: adrenaline and noradrenaline. But not for too long. Exceeding an hour of medium to high intensity exercise will release more cortisol which will be counter-productive. As Matt Kay recommended, try intervals when doing cardio, or do weights, or punch a bag or pads in spurts.
Increasing Relaxation
Improving your nutrition is a great start to helping you be more relaxed. Try:
- Make sure you have a decent breakfast with wholegrains and protein (oats, egg whites, etc)
- Eat some regular meals throughout the day
- Take a lunch break, do not eat at your desk or 'on the fly'
- Avoid sugars and refined carbohydrates (white pasta, bread, rice, etc)
- Try to avoid caffeine and stimulants
- Eats lots of fruit and vegetables
- Drink lots of water - dehydration of only 3% can increase your sense of effort by 70%.
- Meditate or just sit quietly for a few minutes, visualising non-stressful situations
- Listen to music, read enjoyable books and do not watch TV just for the sake of it
- Conduct deep breathing at least once per day
- Enjoy a long bath or shower... with a partner? ;-)
Nutrition is something that most people can attempt to alter to help them cope with stressors. However there are some supplements that can help you deal with stress and try to regulate your stress hormone (adrenaline. noradrenalin, cortisol) outputs.
Siberian Ginseng
Siberian Ginseng is an adaptogen. An adaptogen is a natural herb product that increases the body's resistance to stress, trauma and fatigue.
Ginseng's name comes from the Chinese jen shen, which means ‘man root’, so-named because some roots have limb-like branches resembling arms and legs.
Nutri-Calm
During stress, your body becomes depleted in Vitamin Bs and c. This supplement contains a mixture of B-complex vitamins and vitamin C, plus camomille and anti-oxidants to calm you down and prevent damage from free-radicals which are produced during stress.
Hops and Valerian Root
Hops and Valerian Root are excellent herbs to help relax you and help you sleep. This supplement can also be taken by those who suffer from any phobias, eg. fear of flying, to help calm them before and during the activity.
Perilla & Cyperus Combination
This is another supplement based on Eastern herbs to help with coping with stress. Perilla is also helpful in the relief and prevention of seasonal allergies and hayfever.
Excellent advice from the English Institute of Sport on Nutrition and Supplementation for Injury Recovery
The following is an article published by the English Institite of Sport (EIS) on nutrition and supplementation for recovery from injury
When injured, athletes face the battle of rehabilitation in the gym and physio room, however what they also choose to eat plays a vital role in their recovery.
Whilst appropriate nutrition won’t cut rehabilitation from weeks to days, if used effectively it can ensure that the healing process is optimal and can help athletes make a strong return.
English Institute of Sport (EIS) Performance Nutritionist Bronwen Lundy works with the British Olympic Association’s Intensive Rehabilitation Unit as their nutrition
specialist and says that views on nutrition injury have developed in recent
years.
“Traditionally, the first thing that would spring to mind when an athlete was injured was how to ensure they maintained their weight whilst training was reduced. We now know a lot more about the recovery process and the focus has shifted to the specific areas where nutrition can speed recovery up. So, whilst weight management is still on the list, it’s not the sole focus.”
EIS Performance Nutritionist Alex Popple explains just how specific areas of nutrition can support recovery. “Quick recovery from soft tissue damage, such as muscle tears and traumas, could require an increased protein intake, specifically the protein amino acid leucine, to support new cell growth and repair” he says.
“Key micronutrients such as zinc, iron and magnesium are also important for the healing process and formation of new cells. Such micronutrient and protein demands can be met by adding red meat, milk, shellfish, eggs, nuts and seeds to your daily diet” he adds.
For bone strength and maintenance, Popple advises that increasing vitamin D and calcium intake may be helpful to making a return to form.
“For some athletes, some sun exposure will be enough to top up vitamin D stores, especially in winter; otherwise they may seek supplementation, as advised by their GP. As for calcium, having at least 3 servings of low-fat dairy products per day, for example milk, yoghurt and cheese, will help keep calcium intake up.”
When it comes to recovering from joint issues, Popple advises a combination of sources. “Some arthritic conditions, tendonitis and joint injuries may benefit from a glucosamine sulphate supplement. This is a vital component used in the formation of the connective tissues around joints; cartilage, tendons and ligaments. Adding an appropriate source during recovery from such conditions or even during hard training could help reduce joint pain and maintain flexibility of the joint. “Reducing inflammation during injury needs careful consideration; inflammation is a sign of damage and taking an anti-inflammatory to continue competing or training might not be the answer. Omega 3s, such as EPA and ALA, are a natural anti-inflammatory and can help prevent those achy knees! Olive oils, nuts and oily fish (such as salmon, tuna and mackerel) are the best sources. Omega 3 oils are encouraged as part of a normal healthy diet to reduce the risk of heart disease, so this is an added benefit” he adds.
The type of injury will dictate the nutritional recommendations that are provided to support recovery and it is advised to liaise with a professional for specific requirements. Some supplements may need to be avoided during injury and early in rehabilitation, particularly if surgery is needed. Always check with your GP, sports nutritionist or specialist.
You Won't Build Your Perfect House If You Can't Unwrap The Materials
I recently read a great analogy for digestion and macronutrient absorption. Picture this! You are renovating your home. Trying to build the house you’ve always wanted. You will need to demolish the existing structures to make room for the newer, better parts you intend to build. After the demolition work, you will have carefully selected exactly what building materials you need for the renovations and had them delivered.
The building materials will have arrived in wrapped pallets. But what if you do not have a Stanley knife or any tool that allows you to remove the wrapping? All you will have managed to do is demolish parts of your home but not be able to rebuild and have your dream house.
When you train, you breakdown muscle and energy sources and replenish them when we consume the right foods. You may be eating lean, organic meat, oily fish, colourful fruit and vegetables and supplementing correctly, but that is a waste of time if you can not ‘unwrap’ them.
The ‘unwrapping’ is done by your digestive system. In your gastrointestinal (GI) tract, there are digestive enzymes that breakdown specific foods into their building blocks, which we use to remodel the house you live in, i.e. your body.
In an ideal world, you get your digestive enzymes from two sources: endogenous construction (produced by your body) and exogenous deliver (from our food). The body’s production reduces with age, as well as when you consume refined foods, alcohol or by simply eating too fast. Cooking food also destroys the naturally occurring enzymes found predominantly in vegetables.
So, you should eat a diet full of raw, whole foods, especially vegetables, as advocated by diets like the Paleo or Primal BluePrint. However that would involve not eating out and controlling what your friends and family feed you. This is somewhat impractical for most of us. I would recommend everyone supplement with highly specialised dietary enzymes, like those found in Proactazyme.
How To Supplement
Most enzyme supplements contain animal derived (pancreatic) enzymes which, though helpful, are dependent upon the acidity of the GI tract for activation. The GI tract has differing pH along the canal thus animal enzymes are a less than absolute solution can be especially ineffective in people with decreased stomach acid production, like those on anti-indigestion medication.
Plant sourced enzymes have been found to be up to 12.5 times more powerful than pancreatic sourced enzyme formulae. They are acid-stable, working over a broader spectrum of pH values.
In addition, Proactazyme has the bonus of helping with the digestion of a wider range of foods. Whilst most animal enzymes contain a protease (protein digestion), amylase (carbohydrate digestion at pH neutral) and lipase (fat digestion), Proactazyme has all those, in addition to glucoamylase for carbohydrate digestion at pH = 3, pectinase for pectin (found in plant cell walls) and cellulase for plant fiber.
If you suffer from any of the following, it is likely that your digestive enzymes are not working and you are not breaking your food down properly
The building materials will have arrived in wrapped pallets. But what if you do not have a Stanley knife or any tool that allows you to remove the wrapping? All you will have managed to do is demolish parts of your home but not be able to rebuild and have your dream house.
When you train, you breakdown muscle and energy sources and replenish them when we consume the right foods. You may be eating lean, organic meat, oily fish, colourful fruit and vegetables and supplementing correctly, but that is a waste of time if you can not ‘unwrap’ them.
The ‘unwrapping’ is done by your digestive system. In your gastrointestinal (GI) tract, there are digestive enzymes that breakdown specific foods into their building blocks, which we use to remodel the house you live in, i.e. your body.
In an ideal world, you get your digestive enzymes from two sources: endogenous construction (produced by your body) and exogenous deliver (from our food). The body’s production reduces with age, as well as when you consume refined foods, alcohol or by simply eating too fast. Cooking food also destroys the naturally occurring enzymes found predominantly in vegetables.
So, you should eat a diet full of raw, whole foods, especially vegetables, as advocated by diets like the Paleo or Primal BluePrint. However that would involve not eating out and controlling what your friends and family feed you. This is somewhat impractical for most of us. I would recommend everyone supplement with highly specialised dietary enzymes, like those found in Proactazyme.
How To Supplement
Most enzyme supplements contain animal derived (pancreatic) enzymes which, though helpful, are dependent upon the acidity of the GI tract for activation. The GI tract has differing pH along the canal thus animal enzymes are a less than absolute solution can be especially ineffective in people with decreased stomach acid production, like those on anti-indigestion medication.
Plant sourced enzymes have been found to be up to 12.5 times more powerful than pancreatic sourced enzyme formulae. They are acid-stable, working over a broader spectrum of pH values.
In addition, Proactazyme has the bonus of helping with the digestion of a wider range of foods. Whilst most animal enzymes contain a protease (protein digestion), amylase (carbohydrate digestion at pH neutral) and lipase (fat digestion), Proactazyme has all those, in addition to glucoamylase for carbohydrate digestion at pH = 3, pectinase for pectin (found in plant cell walls) and cellulase for plant fiber.
If you suffer from any of the following, it is likely that your digestive enzymes are not working and you are not breaking your food down properly
- Bad breath, body odour, smelly feet
- Difficulty digesting food, so avoid certain food
- Food allergies
- Indigestion, wind, heart burn or bloating
I hold these truths to be self-evident, that NOT all supplements are created equal
A lot of people are supplementing their diet these days, either because they know why we need to supplement or they are blindly taking the latest fad pill. Either way, you need to know that what you are taking is actually giving you the nutrients that you seek, and that comes down to one word: quality. Quality ingredients and quality manufacturing processes.
For some products, you can save and skimp on quality. For example, you could buy a cheap mp3 player. It won't have all the cool features, will have less storage space, run slower and probably fall apart or stop working sooner than the more expensive versions. But initially, the function will be the same. You will be able to listen to your music files.
With nutrition, it is a whole other story. If your products are made from low quality ingredients or produced through less than the best quality procedures, they will not work at all. Then you will literally be pissing your money down the drain.
The supplements industry is not regulated like the food and drug industry. If you buy an over the counter pain killer, like paracetamol or ibuprofen, in the name brand and the generic brand, the active ingredients are going to be the same.
An interesting example, given in a recent blog, is Black Cohosh, an excellent supplement for menopausal women. The article highlighted that though the label might say black cohosh, it might not be the right genus nor extracted from the root instead of the leaves nor standardised for triterpene glycosides (the key active constituent). Studies have only been done on the former of all these conditions. Natures Sunshine Black Cohosh products (both with Licorice Combination and with Dong Quai) fulfill all these standards.
Another consideration when it comes to quality must be what is in the bottle, as well as the active ingredient that it states on the label. This means that there should not be a heap of garbage and filler in the product. A lot of supplements on the market are synthetic and filled with sugar and other starchy fillers.
The product should also only contain what it is suppose to and no other active ingredients- some 'herbal' formulas were recently found in North America to contain pharmaceutical drugs!
Also, is there the correct ingredients in the product to facilitate the active ingredient working. For example, some calcium supplements may contain just pure calcium carbonate, but the body needs both calcium and magnesium along with Vitamin D and other minerals to build bones. Pure calcium carbonate will only succeed in neutralising your stomach acid, leading to reduced absorption of other nutrients and digestive problems.
For some products, you can save and skimp on quality. For example, you could buy a cheap mp3 player. It won't have all the cool features, will have less storage space, run slower and probably fall apart or stop working sooner than the more expensive versions. But initially, the function will be the same. You will be able to listen to your music files.
With nutrition, it is a whole other story. If your products are made from low quality ingredients or produced through less than the best quality procedures, they will not work at all. Then you will literally be pissing your money down the drain.
The supplements industry is not regulated like the food and drug industry. If you buy an over the counter pain killer, like paracetamol or ibuprofen, in the name brand and the generic brand, the active ingredients are going to be the same.
An interesting example, given in a recent blog, is Black Cohosh, an excellent supplement for menopausal women. The article highlighted that though the label might say black cohosh, it might not be the right genus nor extracted from the root instead of the leaves nor standardised for triterpene glycosides (the key active constituent). Studies have only been done on the former of all these conditions. Natures Sunshine Black Cohosh products (both with Licorice Combination and with Dong Quai) fulfill all these standards.
Another consideration when it comes to quality must be what is in the bottle, as well as the active ingredient that it states on the label. This means that there should not be a heap of garbage and filler in the product. A lot of supplements on the market are synthetic and filled with sugar and other starchy fillers.
The product should also only contain what it is suppose to and no other active ingredients- some 'herbal' formulas were recently found in North America to contain pharmaceutical drugs!
Also, is there the correct ingredients in the product to facilitate the active ingredient working. For example, some calcium supplements may contain just pure calcium carbonate, but the body needs both calcium and magnesium along with Vitamin D and other minerals to build bones. Pure calcium carbonate will only succeed in neutralising your stomach acid, leading to reduced absorption of other nutrients and digestive problems.
So, unlike people, not all supplements were created equal. That is why I recommend Natures Sunshineproducts. They use over 300 tests and procedures to ensure the premium quality of their products and are backed by a 100 percent premium quality guarantee. They test for purity and potency of ingredients and finished products are also tested to assure that all label claims are met. Raw materials, including herbs, are tested for unwanted contamination such as arsenic, lead, aluminum and cadmium, as well as bacterial infestation.
General Natural Support for Menopausal Women
If you read my last blog and want some extra support with your peri-menopause, during menopause and post-menopause, the following herbs can help:
- Skeletal Strength is a comprehensive supplement which provides Calcium, Magnesium and Vitamin D which supports bone health and prevents osteoporosis.
- Black Cohosh & Licorice Combination is designed to nourish the adrenal glands and support the glandular system.Black Cohosh with Dong Quai. Widely known for its ability to help support the mature woman’s body as she encounters normal glandular imbalances and physical changes. Particularly good at controlling hot flushes.
- Flaxseed Oil provides support to the cadiovascular and glandular systems.
- Nutri-Calm. Almost everyone should be taking this. Full of Vitamin Bs and C to feed the nervous system and help de-stress you.
- Phyto-Soy. Evidence continues to mount supporting the benefits of high levels of genistein, a particular isoflavonoid in soy that helps protect the body. Soy can help regulate the levels of oestrogen in your body.
Great Advice For Post Menopausal Woman
I recently read a great interview between Tom Venuto and David Grisaffi. David had some particularly great advice for post-menopausal women:
- Focus on health, especially heart health, and the fat will come off.
- Get you blood work done and know your numbers.
- Be advised that a Statin drug causes a dramatic decrease in Co Enzyme Q 10 or CoQ10. This naturally occurring antioxidant is needed for cellular energy in the heart and brain.
- Exercise is a great way to deal with menopause. It increases the blood flow in and around the heart. Walk if you can’t do anything else.
- Monitor blood sugar. When that is too high, it oxidizes in your blood vessels. With high blood sugar, increased insulin is released to normalize your blood sugar and that takes the extra sugar to FAT STORES.
- All chronic diseases are associated with insulin dysfunction and glycemic stress? The cluster of symptoms is known as Syndrome X and on your road to syndrome X you may also experience problems with nighttime eating, insomnia, fluid retention, aches and pains, PMS, and much more. When you have syndrome X, your risk for heart disease, diabetes, breast cancer, hypertension obesity, high cholesterol, and lack of ovulation all go up quickly.
- Excess body fat also produces it own chemicals that contribute to heart disease. Balancing your hormones in middle age is easier than you think.
- Most problems can be managed with proper diet and exercise.
Fat Loss Don’ts: Skipping Meals and Starvation
A good summary of some of my previous blogs/post, and some supplement recommedations for those who's goal is Fat Loss
Fat Loss Don’ts: Skipping Meals and Starvation
Fat Loss Don’ts: Skipping Meals and Starvation
Food Allergy Protection
Food allergies can be defined as an antibody (immune system) response to a food antigen (irritant) leading to symptoms. That is, the immune system attacks food as if it was a foreign invader. Allergy symptoms can range in severity from barely perceptible to life-threatening depending on how the immune system reacts.
To protect the body against the irritating nature of food, the alimentary canal lining must be not damaged to allow digestion and absorption. If food is not broken down correctly, large particles of food can be interpreted by the body as foreign invaders.
The digestive tract is the barrier that blocks these particles from entering into the blood so it must be healthy (i.e. no holes or leaks).
Certain foods are more irritating than others hence why more people are allergic to these than others, eg. peanuts, shellfish, strawberries, chocolate, wheat, eggs and dairy.
To help prevent food allergies, you need to firstly break down your food correctly and secondly have an intact digestive tract.
The follow protocol of supplements can help you achieve both these goals:-
To protect the body against the irritating nature of food, the alimentary canal lining must be not damaged to allow digestion and absorption. If food is not broken down correctly, large particles of food can be interpreted by the body as foreign invaders.
The digestive tract is the barrier that blocks these particles from entering into the blood so it must be healthy (i.e. no holes or leaks).
Certain foods are more irritating than others hence why more people are allergic to these than others, eg. peanuts, shellfish, strawberries, chocolate, wheat, eggs and dairy.
To help prevent food allergies, you need to firstly break down your food correctly and secondly have an intact digestive tract.
The follow protocol of supplements can help you achieve both these goals:-
- Food enzymes which break down food compounds for assimilation into the bloodstream. Proactazynme is a fantastic general purpose enzyme supplement from plant sources containing, protease, amylase, glucoamylase, lipase, pectinase and cellulase. It helps the body digest all food types and helps break down difficult to digest foods.
- Bowel Build contains betaine HCl, pepsin and pancreatin to help break down food particles; psyllium hulls, kelp plant and chlorophyll to provide needed bulk, encourage proper flow of waste and detoxify the digestive system; vitamin A (beta-carotene), vitamin C and vitamin E (d-alpha tocopherol), zinc (gluconate) and selenium (amino acid chelate) to provide anti-oxidants and to help the production of antibodies; marshmallow root and parthenium root to soothe the mucosal tissue and help create sufficient mucus as a protective barrier; and ginger root serves as an anti-inflammatory. See your health care provider prior to use if you are pregnant or nursing. May cause a reaction in persons allergic to inhaled or ingested psyllium.
- Marshmallow & Chamomile Combination contains both marshmallow root and slippery elm which nourishes the mucosal tissue allowing the lower bowl to function properly.
- Una De Gato (Cat's Claw) is considered equal, if not superior, to the world’s foremost immune fortifying herbs, echinacea, golden seal, pau d’arco, garlic and siberian ginseng, as well as helping mucous production in the digestive tract.
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