Today's Empowering Info and Motivation: Tomorrow is re-assessment day. Everyone should be losing on average 5 – 6 pounds a camp –assuming you have that to lose. Read below to see some facts about body weight and fat weight to prepare you for when you weigh in tomorrow.
Your scale can tell you how much you weigh in total, but it just cannot tell you if you've lost body fat - unless you have a body fat analyzer like I use at camp. Expect to add some muscle to your body when you are doing the conditioning we are doing in boot camp. You will want and need it for your metabolism and for your beautiful shape.
The following components all add up to the reading your scale gives you. Anything that is not considered fat is considered muscle by the body fat scales so you may see some variation some times. For the most part everyone goes down!
Connective tissue - specifically, tendons and ligaments. Connective tissue adapts through resistance training to allow you to function at higher levels, and it will not adversely affect your body's appearance in any way. The more fit you are, the stronger your connective tissues.
Muscle tissue - As you add lean muscle tissue to your body, you'll burn more calories and stored body fat during exercise as well as throughout the day doing normal activity. And the additional muscle tissue allows your body to look and feel firm and toned.
Glycogen - when you consume whole grain carbohydrates you're body will store glycogen (the reserve fuel that gets converted into glucose, the body's primary source of energy). And with each gram of additional glycogen, your body stores several grams of water along with it. This is a very beneficial process, but it will add to what your scale reads.
Blood Volume - as we become increasingly fit, we add blood volume.
In addition to these positive gains in weight, your scale can vary as much as 3-6% on any given day based on digestive contents and your hydration level.
Here's how you can determine real progress:
Answer the following questions: Do I have more energy? Are my clothes fitting more loosely? Have others commented that I'm "looking good"? Am I starting to like what I see in the mirror?
Measure your body composition - discover how much of you is made up of body fat versus lean body mass. All the methods of measuring body composition are subject to some error, but if you stick to the same method and tester, you'll find that change over time is reliable.
Some of you took a picture at the start of this program. It’s never too late to do that (I won’t ask you to re-gain any weight). You don't have to look at the photo (yet). We’ll wait another 2 months to get more conditioning under your belt! I know the results will be extraordinary!
It's ironic that the increases in connective tissue, lean muscle tissue, glycogen and blood volume - the things that are crucial to improving how your body looks, feels and functions - can be the same things that initially make you think you're making no progress.
Why the Scale Lies
By Renee Cloe
We've been told over and over again that daily weighing is unnecessary, yet many of us can't resist peeking at that number every morning. If you just can't bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence its readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale. Water makes up about 60% of total body mass. Normal fluctuations in the body's water content can send scale-watchers into a tailspin if they don't understand what's happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains.
If you are even slightly dehydrated your body will hang onto its water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water. Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium.
Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it's easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn't have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That's why, when it comes to eating, it's wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains.
Be sure to read the labels on canned foods, boxed mixes, and frozen dinners. Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum. Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and its packaged with 3-4 pounds of water when it's stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with its associated water. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale.
Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it's wise to weigh yourself first thing in the morning before you've had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It's the actual weight of everything you've had to eat and drink. The added weight of the meal will be gone several hours later when you've finished digesting it.
Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it's not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, its likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it's only possible to lose 1-2 pounds of fat per week.
When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle. This brings us to the scale's sneakiest attribute. It doesn't just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn't necessarily mean that you've lost fat. In fact, the scale has no way of telling you what you've lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you're just sitting around. That's one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.
Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn't differentiate between the two. It can't tell you how much of your total body weight is lean tissue and how much is fat.
There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current. If the thought of being pinched, dunked, or gently zapped just doesn't appeal to you, don't worry.
The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don't be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. Its a matter of mind over scale.
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Thursday, May 14, 2009
Wednesday, May 13, 2009
Brain Chemistry altered by foods high in fat, salt, and sugar
Today’s Re-Powering Information – The article below explains why you grab that cookie even though you know you shouldn’t eat it. It also explains why diets don’t work. The author also has a new book called “The End of Overeating”. I have not read it, but if you struggle with overfeeding, it may be worth the read.
Published Monday May 4, 2009
Brain aches for food bathed in badness
THE WASHINGTON POST
WASHINGTON - He went in the middle of the night, long after the last employee had locked up the Chili's Grill and Bar. He'd steer his car around the back, check to make sure no one was around and then quietly approach the Dumpster.
Click to Enlarge
Foods high in fat, salt and sugar alter the brain's chemistry in ways that compel people to overeat, says Dr. David Kessler, the former commissioner of the Food and Drug Administration.
If anyone noticed the man foraging through the trash, they would have assumed he was a vagrant. Except he was wearing black dress slacks and padded gardening gloves.
The high-octane career path of David Kessler, the Harvard-trained doctor, lawyer, medical school dean and former commissioner of the Food and Drug Administration, had come to this: nocturnal Dumpster diving. It took many of these forays until Kessler emerged with his prize: ingredient labels affixed to empty cardboard boxes that spelled out the fats, salt and sugar used to make the Southwestern Eggrolls, Boneless Shanghai Wings and other dishes served by the nation's second-largest restaurant chain.
Kessler was on a mission to understand a problem that has vexed him since childhood: why he can't resist certain foods.
His resulting theory, described in his new book, "The End of Overeating," is startling. Foods high in fat, salt and sugar alter the brain's chemistry in ways that compel people to overeat. "Much of the scientific research around overeating has been physiology - what's going on in our body," he said. "The real question is what's going on in our brain."
The ingredient labels gave Kessler information the restaurant chain declined to provide when he asked for it. At the FDA, Kessler pushed through nutrition labels on foods sold through retail outlets but stopped short of requiring the same for restaurants. Yet if suppliers ship across state lines, as suppliers for Chili's do, the ingredients must be printed on the box. That is what led Kessler, one of the nation's leading public health figures, to hang around trash bins across California.
The labels showed the foods were bathed in salt, fat and sugars, beyond what a diner might expect by reading the menu, Kessler said. The ingredient list for Southwestern Eggrolls mentioned salt eight different times; sugars showed up five times. The "egg rolls," which are deep-fried in fat, contain chicken that has been chopped up like meatloaf to give it a "melt in the mouth" quality that also makes it easier to eat quickly. By the time a diner has finished this appetizer, the person has consumed 910 calories, 57 grams of fat and 1,960 milligrams of sodium.
Instead of satisfying hunger, the salt-fat-sugar combination will stimulate that diner's brain to crave more, Kessler said. And the food industry manipulates this neurological response, designing foods to induce people to eat more than they should or even want to, Kessler found.
His theory, borne out in a growing body of scientific research, has implications not just for the increasing number of Americans struggling with obesity but for health providers and policymakers.
"The challenge is how do we explain to America what's going on - how do we break through and help people understand how their brains have been captured?" he said.
Kessler is best remembered for his investigation of the tobacco industry and attempts to place it under federal regulation while he was FDA commissioner from 1990 to 1997.
Kessler's aggressive approach toward the tobacco industry led to billion-dollar settlements between Big Tobacco and 46 states and laid the groundwork for legislation now pending in Congress that would place tobacco under FDA regulation.
Whether government ought to exercise tougher controls over the food industry is going to be the next great debate, especially since much of the advertising is aimed at children, Kessler said.
"The food the industry is selling is much more powerful than we realized," he said. "I used to think I ate to feel full. Now I know, we have the science that shows, we're eating to stimulate ourselves. And so the question is what are we going to do about it?"
Through interviews with scientists, psychologists and food industry insiders, and his own scientific studies and hours spent surreptitiously watching other diners at food courts and restaurants around the country, Kessler said, he finally began to understand why he couldn't control his eating.
"Highly palatable" foods - those containing fat, sugar and salt - stimulate the brain to release dopamine, the neurotransmitter associated with the pleasure center, he found. In time, the brain gets wired so that dopamine pathways light up at the mere suggestion of the food, such as driving past a fast-food restaurant, and the urge to eat the food grows insistent. Once the food is eaten, the brain releases opioids, which bring emotional relief. Together, dopamine and opioids create a pathway that can activate every time a person is reminded about the particular food. This happens regardless of whether the person is hungry.
Not everyone is vulnerable to "conditioned overeating" - Kessler estimates that about 15 percent of the population is not affected and says more research is needed to understand what makes them immune.
But the key to stopping the cycle is to rewire the brain's response to food, he said.
Deprivation only heightens the way the brain values the food, which is why dieting doesn't work, he said.
Contact the Omaha World-Herald newsroom
Copyright ©2009 Omaha World-Herald®. All rights reserved. This material may not be published, broadcast, rewritten, displayed or redistributed for any purpose without permission from the Omaha World-Herald.
Published Monday May 4, 2009
Brain aches for food bathed in badness
THE WASHINGTON POST
WASHINGTON - He went in the middle of the night, long after the last employee had locked up the Chili's Grill and Bar. He'd steer his car around the back, check to make sure no one was around and then quietly approach the Dumpster.
Click to Enlarge
Foods high in fat, salt and sugar alter the brain's chemistry in ways that compel people to overeat, says Dr. David Kessler, the former commissioner of the Food and Drug Administration.
If anyone noticed the man foraging through the trash, they would have assumed he was a vagrant. Except he was wearing black dress slacks and padded gardening gloves.
The high-octane career path of David Kessler, the Harvard-trained doctor, lawyer, medical school dean and former commissioner of the Food and Drug Administration, had come to this: nocturnal Dumpster diving. It took many of these forays until Kessler emerged with his prize: ingredient labels affixed to empty cardboard boxes that spelled out the fats, salt and sugar used to make the Southwestern Eggrolls, Boneless Shanghai Wings and other dishes served by the nation's second-largest restaurant chain.
Kessler was on a mission to understand a problem that has vexed him since childhood: why he can't resist certain foods.
His resulting theory, described in his new book, "The End of Overeating," is startling. Foods high in fat, salt and sugar alter the brain's chemistry in ways that compel people to overeat. "Much of the scientific research around overeating has been physiology - what's going on in our body," he said. "The real question is what's going on in our brain."
The ingredient labels gave Kessler information the restaurant chain declined to provide when he asked for it. At the FDA, Kessler pushed through nutrition labels on foods sold through retail outlets but stopped short of requiring the same for restaurants. Yet if suppliers ship across state lines, as suppliers for Chili's do, the ingredients must be printed on the box. That is what led Kessler, one of the nation's leading public health figures, to hang around trash bins across California.
The labels showed the foods were bathed in salt, fat and sugars, beyond what a diner might expect by reading the menu, Kessler said. The ingredient list for Southwestern Eggrolls mentioned salt eight different times; sugars showed up five times. The "egg rolls," which are deep-fried in fat, contain chicken that has been chopped up like meatloaf to give it a "melt in the mouth" quality that also makes it easier to eat quickly. By the time a diner has finished this appetizer, the person has consumed 910 calories, 57 grams of fat and 1,960 milligrams of sodium.
Instead of satisfying hunger, the salt-fat-sugar combination will stimulate that diner's brain to crave more, Kessler said. And the food industry manipulates this neurological response, designing foods to induce people to eat more than they should or even want to, Kessler found.
His theory, borne out in a growing body of scientific research, has implications not just for the increasing number of Americans struggling with obesity but for health providers and policymakers.
"The challenge is how do we explain to America what's going on - how do we break through and help people understand how their brains have been captured?" he said.
Kessler is best remembered for his investigation of the tobacco industry and attempts to place it under federal regulation while he was FDA commissioner from 1990 to 1997.
Kessler's aggressive approach toward the tobacco industry led to billion-dollar settlements between Big Tobacco and 46 states and laid the groundwork for legislation now pending in Congress that would place tobacco under FDA regulation.
Whether government ought to exercise tougher controls over the food industry is going to be the next great debate, especially since much of the advertising is aimed at children, Kessler said.
"The food the industry is selling is much more powerful than we realized," he said. "I used to think I ate to feel full. Now I know, we have the science that shows, we're eating to stimulate ourselves. And so the question is what are we going to do about it?"
Through interviews with scientists, psychologists and food industry insiders, and his own scientific studies and hours spent surreptitiously watching other diners at food courts and restaurants around the country, Kessler said, he finally began to understand why he couldn't control his eating.
"Highly palatable" foods - those containing fat, sugar and salt - stimulate the brain to release dopamine, the neurotransmitter associated with the pleasure center, he found. In time, the brain gets wired so that dopamine pathways light up at the mere suggestion of the food, such as driving past a fast-food restaurant, and the urge to eat the food grows insistent. Once the food is eaten, the brain releases opioids, which bring emotional relief. Together, dopamine and opioids create a pathway that can activate every time a person is reminded about the particular food. This happens regardless of whether the person is hungry.
Not everyone is vulnerable to "conditioned overeating" - Kessler estimates that about 15 percent of the population is not affected and says more research is needed to understand what makes them immune.
But the key to stopping the cycle is to rewire the brain's response to food, he said.
Deprivation only heightens the way the brain values the food, which is why dieting doesn't work, he said.
Contact the Omaha World-Herald newsroom
Copyright ©2009 Omaha World-Herald®. All rights reserved. This material may not be published, broadcast, rewritten, displayed or redistributed for any purpose without permission from the Omaha World-Herald.
Monday, May 4, 2009
Drinking calories and weight gain
Today’s Re-Powering Information – First off, I love today’s quote. It’s the difference between knowing and doing. 99% of people would agree that exercise is important and good for them, yet less than 14% of our population exercises on a regular enough bases to see any benefit! Can you believe that? They know its good, you don’t need anything fancy to do it and yet so few people engage. You are the elite, in the minority! So I want to congratulate you on making fitness a priority. It will serve you in every area of your life. If I was not physically fit I don’t’ know how I would have gotten through some of the emotionally, financially, spiritually, socially, professionally and physically challenging times of my life. You are always in a better position when you are strong and healthy.
Speaking of knowing and doing, I know many of you enjoy an adult beverage. It’s only Monday but it is Cinco De Mayo tomorrow – another reason to . .. you guessed it – DRINK! Below are some facts on alcohol calories that may just limit or eliminate you drinking your calories. The average American drinks 300 calories a day. If you cut out one 12 oz caloric beverage (soda, juice, coffee, milk, wine, alcohol) you would automatically lost at least 2 pounds in a years time. That may not sound like a lot, but in 10 years it adds up – compared to putting that weight on!
Read on for more facts.
Many unaware of alcohol calories
Red wine in an off licence
The campaign is focusing on the calorie content of alcohol
Many people are unaware of the calorie content of alcohol, a survey shows.
Four in 10 did not know a glass of wine has the same calories (120) as a slice of cake, or that a pint of lager and a small sausage roll have 170 each.
The poll of 2,000 adults in England was carried out as part of the government's drive to curb people's drinking habits.
The campaign also stresses that a heavy drinking session is often followed by an unhealthy breakfast, which again helps to pile on the pounds.
The Know Your Limits campaign has in the past focused on other consequences of drinking, such as disease risk.
Alcohol and food calories compared
But to coincide with the focus on weight, the Department of Health carried out research showing a regular beer drinker, who downed five pints a week or 250 over the course of a year, packed away the same number of calories as someone eating 221 doughnuts over the space of 12 months.
It also revealed the average wine drinker consumed 2,000 calories each month. Over the course of a year, that is the equivalent of eating an extra 38 roast beef dinners.
Health minister Phil Hope said: "Regularly drinking more than our recommended daily limits can have a knock-on effect on our health, including an expanding waistline.
"It's not only the calories in the drinks themselves that can help to pile on the pounds, we're also more likely to eat fatty foods when we've had one too many."
Heather Caswell, of the British Nutrition Foundation, added: "Most people would baulk at consuming a full glass of single cream, but wouldn't think twice about a couple of pints.
"But the calorie content is similar and, over time, excess alcohol intake is likely to lead to weight gain."
And a spokesman for the Drinkaware Trust added: It's imperative we are in the know when it comes to what we are drinking. "
End
You are equipped to reach your desired outcomes. Follow through in a massive way!
Speaking of knowing and doing, I know many of you enjoy an adult beverage. It’s only Monday but it is Cinco De Mayo tomorrow – another reason to . .. you guessed it – DRINK! Below are some facts on alcohol calories that may just limit or eliminate you drinking your calories. The average American drinks 300 calories a day. If you cut out one 12 oz caloric beverage (soda, juice, coffee, milk, wine, alcohol) you would automatically lost at least 2 pounds in a years time. That may not sound like a lot, but in 10 years it adds up – compared to putting that weight on!
Read on for more facts.
Many unaware of alcohol calories
Red wine in an off licence
The campaign is focusing on the calorie content of alcohol
Many people are unaware of the calorie content of alcohol, a survey shows.
Four in 10 did not know a glass of wine has the same calories (120) as a slice of cake, or that a pint of lager and a small sausage roll have 170 each.
The poll of 2,000 adults in England was carried out as part of the government's drive to curb people's drinking habits.
The campaign also stresses that a heavy drinking session is often followed by an unhealthy breakfast, which again helps to pile on the pounds.
The Know Your Limits campaign has in the past focused on other consequences of drinking, such as disease risk.
Alcohol and food calories compared
But to coincide with the focus on weight, the Department of Health carried out research showing a regular beer drinker, who downed five pints a week or 250 over the course of a year, packed away the same number of calories as someone eating 221 doughnuts over the space of 12 months.
It also revealed the average wine drinker consumed 2,000 calories each month. Over the course of a year, that is the equivalent of eating an extra 38 roast beef dinners.
Health minister Phil Hope said: "Regularly drinking more than our recommended daily limits can have a knock-on effect on our health, including an expanding waistline.
"It's not only the calories in the drinks themselves that can help to pile on the pounds, we're also more likely to eat fatty foods when we've had one too many."
Heather Caswell, of the British Nutrition Foundation, added: "Most people would baulk at consuming a full glass of single cream, but wouldn't think twice about a couple of pints.
"But the calorie content is similar and, over time, excess alcohol intake is likely to lead to weight gain."
And a spokesman for the Drinkaware Trust added: It's imperative we are in the know when it comes to what we are drinking. "
End
You are equipped to reach your desired outcomes. Follow through in a massive way!
Tuesday, April 21, 2009
FDA Warns Consumers about Weight Loss Products
Today’s Re-Powering Information – I know that some of you are following Weight watchers or Jenny Craig or some other supervised diet program. Those have some merit and can be effective, although I am not thrilled with the quality of food and I would never put a frozen dinner to my lips (read the label and see why), however that’s not what I am going to address today. Today I want to cover something that I hope does not apply to any of you, but you may be able to understand to enlighten those you care about. Diet pills do not work. Not only don’t they work, they are harmful, have side effects and can kill you. Read a recent article from the Chicago Tribune and then the comments by Dr. Mercola regarding his take on Diet Pills.
FDA Warns Consumers about Weight Loss Products
diet pill, weight loss productsThe FDA has issued a new alert about weight loss products tainted by potentially dangerous ingredients. Many of the products claim to be "natural" or "herbal" but include drugs, sometimes in very high doses.
Drugs found in weight loss products include:
• Sibutramine (a controlled substance)
• Phenytoin (an anti-seizure medication)
• Phenolphthalein (a solution used in chemical experiments and a suspected cancer-causing agent)
• Bumetanide (a diuretic)
Altogether, the FDA has found 72 tainted weight loss products since it first brought the issue to public attention last December.
Sources:
Chicago Tribune March 20, 2009
Dr. Mercola''s Comments
Dr. Mercola's Comments:
It’s a tempting proposition for many. Take a diet pill, then sit back and relax as the pounds melt away. For the 15 percent of American adults who say they’ve used weight-loss supplements, many probably thought “why not”? What could they lose other than the money to buy them and possibly some extra pounds?
As it turns out, you could lose quite a bit, including your health, if you take many of these weight-loss supplements.
So far the FDA has identified 72 diet pills -- most of them imported from China -- that are tainted with hidden and potentially dangerous drugs and chemicals.
You can view a full list of the contaminated products on the FDA’s Web site. Many of them claim to be “natural” or “herbal” yet contain chemicals and drugs such as:
• Cetilistat: an experimental obesity drug that can cause serious health risks in certain populations.
• Fenproporex: a stimulant not approved for marketing in the United States, which can cause increased blood pressure, uncontrollable movements or shaking, palpitations, arrhythmia and possibly sudden death.
• Fluoxetine: the active pharmaceutical ingredient in Prozac, a prescription antidepressant, which can increase the risk of suicidal thinking and suicide in children, adolescents, and young adults.
• Furosemide: the active pharmaceutical ingredient in Lasix, a potent diuretic that can cause profound dehydration and electrolyte imbalance, leading to dehydration, seizures, GI problems, kidney damage, lethargy, collapse and coma.
• Rimonabant: the active pharmaceutical ingredient in Zimulti, which has not been approved in the United States because of increased risk of neurological and psychiatric side effects -- seizures, depression, anxiety, insomnia, aggressiveness, and suicidal thoughts among patients.
All of the tainted weight loss supplements on the list are available over-the-counter without a prescription and are not FDA-approved, but please don’t misconstrue this information. While this new finding underscores the importance of knowing where your supplements (whether for weight loss or any other purpose) come from, diet pills that are FDA-approved or available by prescription have also been linked to serious side effects.
The Risks of “Approved” Diet Pills
Two of the most well-known diet drugs in the United States are Xenical, a prescription-only drug, and its non-prescription version Alli. Unpublished studies on Xenical have revealed concerning data, including:
• Xenical increases the precursor markers to colon cancer by 60 percent in rats.
• When eating a high- fat diet and taking Xenical, the cancer risk increased 2.4 fold.
• Fat-soluble vitamin E depletion, due to Xenical's fat-blocking action, raises the risk of colon cancer even further.
• Recorded adverse reactions to Xenical include: 39 cases of increased abnormal blood thinning, several cases of bleeding episodes, 10 hospitalizations (four with life-threatening reactions), and one death.
• Dangerous thinning of the blood can occur in people taking drugs like Warfarin (an anti-coagulant), or who suffer from vitamin K deficiency.
Alli, meanwhile, which blocks the absorption of about 25 percent of consumed fat, can also result in loose stools, hard-to-control bowel movements, and gas with an oily discharge. The manufacturer calls these “treatment effects.”
These are some serious, not to mention embarrassing, risks all for a very small benefit. Though these drugs may help you lose weight, it will likely be only a few pounds more than you would lose with diet and exercise alone.
In fact, the Mayo Clinic reported the average weight loss for prescription-strength Xenical is only about 6 pounds greater than diet and exercise alone after one year. Since Alli is half the strength of Xenical, they reasoned Alli could conceivably result in an average of just 3 extra pounds lost in a year.
The REAL Way to Lose Weight
How to lose weight safely and effectively is an urgent and relevant issue given that two-thirds of the U.S. population is already overweight, and a recent study found it’s possible that nearly every American adult could be overweight by 2048.
Of course, maintaining a healthy body weight is about so much more than looking good in a bikini -- it’s about having more energy, fighting disease, protecting your heart and, above all else, choosing a lifestyle that will support your entire body and your health.
A drug simply will not provide these benefits, and neither will a crash diet.
Dieting is actually a consistent predictor of future weight gain. On any given diet, people initially lose 5 percent to 10 percent of their weight, but then they gain it back, often with some additional pounds as well.
This is because they’re not addressing two key aspects to weight loss: emotions and your nutritional type.
As anyone who’s ever tried to lose weight knows, making up your mind to do it is half the battle (in fact, it’s probably 99 percent of the battle for many).
Nip emotional eating in the bud by dealing with your feelings and creating a new relationship with food. Release self-sabotaging behaviors like avoiding exercise.
That is one step in the weight-loss equation. From there, it’s just a matter of changing your lifestyle in the following ways:
1. Tailor your diet to your nutritional type. These are the foods that are right for your biochemistry, and these are the foods that will push your body toward its ideal weight. (By the way, these foods may be high in fat, high in carbs, heavy on protein or heavy on veggies, it all depends on YOU).
Eating right for your nutritional type is not a “diet.” In fact, if you still feel hungry after eating you are definitely not eating according to your nutritional type. There is no food deprivation, no counting calories and definitely no starving yourself -- just eating plenty of healthy foods that are right for you.
2. View exercise as a drug. When you’re trying to lose weight, a casual walk here and there is not going to cut it. Many studies find that exercising for one hour, five days a week is actually needed, and I tend to agree with that. Sometimes you may even need up to 90 minutes of aerobic activity every day.
There is also strong compelling evidence that strength training and high-intensity anaerobic interval training may be especially effective for weight loss.
So there you have it: eat right, exercise, and address your emotions -- and that is typically all it takes.
FDA Warns Consumers about Weight Loss Products
diet pill, weight loss productsThe FDA has issued a new alert about weight loss products tainted by potentially dangerous ingredients. Many of the products claim to be "natural" or "herbal" but include drugs, sometimes in very high doses.
Drugs found in weight loss products include:
• Sibutramine (a controlled substance)
• Phenytoin (an anti-seizure medication)
• Phenolphthalein (a solution used in chemical experiments and a suspected cancer-causing agent)
• Bumetanide (a diuretic)
Altogether, the FDA has found 72 tainted weight loss products since it first brought the issue to public attention last December.
Sources:
Chicago Tribune March 20, 2009
Dr. Mercola''s Comments
Dr. Mercola's Comments:
It’s a tempting proposition for many. Take a diet pill, then sit back and relax as the pounds melt away. For the 15 percent of American adults who say they’ve used weight-loss supplements, many probably thought “why not”? What could they lose other than the money to buy them and possibly some extra pounds?
As it turns out, you could lose quite a bit, including your health, if you take many of these weight-loss supplements.
So far the FDA has identified 72 diet pills -- most of them imported from China -- that are tainted with hidden and potentially dangerous drugs and chemicals.
You can view a full list of the contaminated products on the FDA’s Web site. Many of them claim to be “natural” or “herbal” yet contain chemicals and drugs such as:
• Cetilistat: an experimental obesity drug that can cause serious health risks in certain populations.
• Fenproporex: a stimulant not approved for marketing in the United States, which can cause increased blood pressure, uncontrollable movements or shaking, palpitations, arrhythmia and possibly sudden death.
• Fluoxetine: the active pharmaceutical ingredient in Prozac, a prescription antidepressant, which can increase the risk of suicidal thinking and suicide in children, adolescents, and young adults.
• Furosemide: the active pharmaceutical ingredient in Lasix, a potent diuretic that can cause profound dehydration and electrolyte imbalance, leading to dehydration, seizures, GI problems, kidney damage, lethargy, collapse and coma.
• Rimonabant: the active pharmaceutical ingredient in Zimulti, which has not been approved in the United States because of increased risk of neurological and psychiatric side effects -- seizures, depression, anxiety, insomnia, aggressiveness, and suicidal thoughts among patients.
All of the tainted weight loss supplements on the list are available over-the-counter without a prescription and are not FDA-approved, but please don’t misconstrue this information. While this new finding underscores the importance of knowing where your supplements (whether for weight loss or any other purpose) come from, diet pills that are FDA-approved or available by prescription have also been linked to serious side effects.
The Risks of “Approved” Diet Pills
Two of the most well-known diet drugs in the United States are Xenical, a prescription-only drug, and its non-prescription version Alli. Unpublished studies on Xenical have revealed concerning data, including:
• Xenical increases the precursor markers to colon cancer by 60 percent in rats.
• When eating a high- fat diet and taking Xenical, the cancer risk increased 2.4 fold.
• Fat-soluble vitamin E depletion, due to Xenical's fat-blocking action, raises the risk of colon cancer even further.
• Recorded adverse reactions to Xenical include: 39 cases of increased abnormal blood thinning, several cases of bleeding episodes, 10 hospitalizations (four with life-threatening reactions), and one death.
• Dangerous thinning of the blood can occur in people taking drugs like Warfarin (an anti-coagulant), or who suffer from vitamin K deficiency.
Alli, meanwhile, which blocks the absorption of about 25 percent of consumed fat, can also result in loose stools, hard-to-control bowel movements, and gas with an oily discharge. The manufacturer calls these “treatment effects.”
These are some serious, not to mention embarrassing, risks all for a very small benefit. Though these drugs may help you lose weight, it will likely be only a few pounds more than you would lose with diet and exercise alone.
In fact, the Mayo Clinic reported the average weight loss for prescription-strength Xenical is only about 6 pounds greater than diet and exercise alone after one year. Since Alli is half the strength of Xenical, they reasoned Alli could conceivably result in an average of just 3 extra pounds lost in a year.
The REAL Way to Lose Weight
How to lose weight safely and effectively is an urgent and relevant issue given that two-thirds of the U.S. population is already overweight, and a recent study found it’s possible that nearly every American adult could be overweight by 2048.
Of course, maintaining a healthy body weight is about so much more than looking good in a bikini -- it’s about having more energy, fighting disease, protecting your heart and, above all else, choosing a lifestyle that will support your entire body and your health.
A drug simply will not provide these benefits, and neither will a crash diet.
Dieting is actually a consistent predictor of future weight gain. On any given diet, people initially lose 5 percent to 10 percent of their weight, but then they gain it back, often with some additional pounds as well.
This is because they’re not addressing two key aspects to weight loss: emotions and your nutritional type.
As anyone who’s ever tried to lose weight knows, making up your mind to do it is half the battle (in fact, it’s probably 99 percent of the battle for many).
Nip emotional eating in the bud by dealing with your feelings and creating a new relationship with food. Release self-sabotaging behaviors like avoiding exercise.
That is one step in the weight-loss equation. From there, it’s just a matter of changing your lifestyle in the following ways:
1. Tailor your diet to your nutritional type. These are the foods that are right for your biochemistry, and these are the foods that will push your body toward its ideal weight. (By the way, these foods may be high in fat, high in carbs, heavy on protein or heavy on veggies, it all depends on YOU).
Eating right for your nutritional type is not a “diet.” In fact, if you still feel hungry after eating you are definitely not eating according to your nutritional type. There is no food deprivation, no counting calories and definitely no starving yourself -- just eating plenty of healthy foods that are right for you.
2. View exercise as a drug. When you’re trying to lose weight, a casual walk here and there is not going to cut it. Many studies find that exercising for one hour, five days a week is actually needed, and I tend to agree with that. Sometimes you may even need up to 90 minutes of aerobic activity every day.
There is also strong compelling evidence that strength training and high-intensity anaerobic interval training may be especially effective for weight loss.
So there you have it: eat right, exercise, and address your emotions -- and that is typically all it takes.
Monday, March 30, 2009
Which cheeses are the lowest in fat and calories?
Wow I have so many things to talk about based on research, my observations and conversations with some of you in camp, what’s in the news, etc. Lots to cover this week!
Today I said I would answer Reyna’s question about, “Which cheeses are the lowest in fat and calories?”. When it comes to cheese, I say go with the real deal. Don’t’ get the plastic like cheeses. Get the freshest cheese you can, but limit your servings. A serving size of cheese is the size a cube (like a dice or the tip of your thumb.) Remember that we don’t’ need that much dairy, but everyone enjoys a little cheese for flavor and satiety. Cheese does help you to feel full b/c of the fat it contains. We all need fat in our diet and cheese can be a good source as are nuts and fish. Cottage cheese is among the lowest in calories of the soft cheeses and Feta is the lowest in calories of the hard cheeses. I do not see my favorite (mozzarella) on the list. I found it on another chart that said 275 calories and 22 g of fat – based on ½ cup serving.
How many calories in Cheese table:
Hard Cheese
Calories
Fat
Brie
320
25.5g
Camembert
300
23g
Cheddar
415
33.5g
Cheddar low fat
275
14g
Cheshire
379
29g
Danish Blue
350
28.5g
Double Gloucester
400
32g
Edam
335
24.5g
Feta
255
20g
Lancashire
380
29g
Leicester
402
32g
Parmesan
450
31g
Stilton
410
29g
Wensleydale
378
28.5g
Soft Cheese
Calories
Cheese Spread (average)
280
30g
Cottage Cheese
100
4g
Cream Cheese
440
46g
Fromage Frais (plain)
115
6g
Full fat spread
315
32g
Lymeswold
420
39g
Medium fat soft spread
181
13.9g
Processed slice
328
26g
Today I said I would answer Reyna’s question about, “Which cheeses are the lowest in fat and calories?”. When it comes to cheese, I say go with the real deal. Don’t’ get the plastic like cheeses. Get the freshest cheese you can, but limit your servings. A serving size of cheese is the size a cube (like a dice or the tip of your thumb.) Remember that we don’t’ need that much dairy, but everyone enjoys a little cheese for flavor and satiety. Cheese does help you to feel full b/c of the fat it contains. We all need fat in our diet and cheese can be a good source as are nuts and fish. Cottage cheese is among the lowest in calories of the soft cheeses and Feta is the lowest in calories of the hard cheeses. I do not see my favorite (mozzarella) on the list. I found it on another chart that said 275 calories and 22 g of fat – based on ½ cup serving.
How many calories in Cheese table:
Hard Cheese
Calories
Fat
Brie
320
25.5g
Camembert
300
23g
Cheddar
415
33.5g
Cheddar low fat
275
14g
Cheshire
379
29g
Danish Blue
350
28.5g
Double Gloucester
400
32g
Edam
335
24.5g
Feta
255
20g
Lancashire
380
29g
Leicester
402
32g
Parmesan
450
31g
Stilton
410
29g
Wensleydale
378
28.5g
Soft Cheese
Calories
Cheese Spread (average)
280
30g
Cottage Cheese
100
4g
Cream Cheese
440
46g
Fromage Frais (plain)
115
6g
Full fat spread
315
32g
Lymeswold
420
39g
Medium fat soft spread
181
13.9g
Processed slice
328
26g
Tuesday, March 24, 2009
What are gluten intolerance symptoms?
One of the things that a few people have found out is that they are gluten intolerant. I don’t think I have covered that topic, so today’s RE-Powering information (following a Gluten Free Recipe) will be about gluten intolerance. The only way to know if you are intolerant to gluten is to get tested, or eliminate it from your diet and notice how you feel.
1 Low Fat Quinoa Chili
½ cup quinoa 1 cup water
1 16 oz can of black beans
1 tsp. chili powder
1 tsp cinnamon
2 diced scallions
¼ cup diced tomatoes
¼ tsp. stevia ( to taste)
1. Bring quinoa and water to a boil and simmer for 15 minutes until germ separates.
2. In a separate pot simmer black beans together with seasonings for 10 minutes. Allow beans to cool and thicken for 5 minutes.
3. 3Combine quinoa and bean mixture together. Top with tomatoes and scallions and serve.
Cals: 394
Fat 4 gr.
Carb 70 gr.
Fiber 19 gr.
Protein 22 gr.
Sugar 0
What are gluten intolerance symptoms? Are people with gluten intolerance just fussy eaters with a new excuse for their picky food habits?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of the US population. These statistics are likely to be similar in Western countries with similar health issues and dietary patterns. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and
celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioral changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Undiagnosed for long periods of time, food intolerances have been found to contribute to diabetes, bowel cancer, anemia and osteoporosis.
Why are gluten intolerance symptoms so varied?
It is still a bit of a mystery; gluten intolerance and allergies affect adults and children in a variety of ways, but we do know that the less stress the better.
Anecdotal evidence suggests emotional trauma and stress play a large role in worsening of symptoms. Some studies have shown that there is a lower chance of developing celiac disease, the longer a baby is breastfed; the later they started eating gluten containing foods and the less gluten containing foods they ate. However completely avoiding gluten through pregnancy and in a child’s younger years may also increase allergic reaction, as the developing digestive system does not recognize the substance at all. Perhaps a moderate approach is best when preventing celiac disease, especially if there is a genetic predisposition. Mother might reduce but not eliminate gluten foods when pregnant, breastfeed for a longer than average period, and introduce low gluten grains as first foods for baby.
How to diagnose celiac disease and gluten intolerance?
Until recently it was challenging to diagnose celiac disease because the symptoms are varied and similar to other diseases. For example, crones disease, chronic fatigue, iron deficiency, irritable bowel syndrome and intestinal infections can all have similar symptoms. In fact there may be a cross over between gluten intolerance and some of these illnesses; an individual may have a combination of issues worsened by unsuitable food choices.
Now doctors test for raised levels of certain auto-antibodies in their blood. These antibodies are produced when the body senses a dangerous intruder allergen, like gluten. If the results indicate an allergy to gluten the doctor may perform a small intestine biopsy. This will reveal the damage to the villi in the small intestine. It is important to eat an ordinary diet including gluten, before being tested.
Author: Anna Wilde
1 Low Fat Quinoa Chili
½ cup quinoa 1 cup water
1 16 oz can of black beans
1 tsp. chili powder
1 tsp cinnamon
2 diced scallions
¼ cup diced tomatoes
¼ tsp. stevia ( to taste)
1. Bring quinoa and water to a boil and simmer for 15 minutes until germ separates.
2. In a separate pot simmer black beans together with seasonings for 10 minutes. Allow beans to cool and thicken for 5 minutes.
3. 3Combine quinoa and bean mixture together. Top with tomatoes and scallions and serve.
Cals: 394
Fat 4 gr.
Carb 70 gr.
Fiber 19 gr.
Protein 22 gr.
Sugar 0
What are gluten intolerance symptoms? Are people with gluten intolerance just fussy eaters with a new excuse for their picky food habits?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of the US population. These statistics are likely to be similar in Western countries with similar health issues and dietary patterns. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and
celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioral changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Undiagnosed for long periods of time, food intolerances have been found to contribute to diabetes, bowel cancer, anemia and osteoporosis.
Why are gluten intolerance symptoms so varied?
It is still a bit of a mystery; gluten intolerance and allergies affect adults and children in a variety of ways, but we do know that the less stress the better.
Anecdotal evidence suggests emotional trauma and stress play a large role in worsening of symptoms. Some studies have shown that there is a lower chance of developing celiac disease, the longer a baby is breastfed; the later they started eating gluten containing foods and the less gluten containing foods they ate. However completely avoiding gluten through pregnancy and in a child’s younger years may also increase allergic reaction, as the developing digestive system does not recognize the substance at all. Perhaps a moderate approach is best when preventing celiac disease, especially if there is a genetic predisposition. Mother might reduce but not eliminate gluten foods when pregnant, breastfeed for a longer than average period, and introduce low gluten grains as first foods for baby.
How to diagnose celiac disease and gluten intolerance?
Until recently it was challenging to diagnose celiac disease because the symptoms are varied and similar to other diseases. For example, crones disease, chronic fatigue, iron deficiency, irritable bowel syndrome and intestinal infections can all have similar symptoms. In fact there may be a cross over between gluten intolerance and some of these illnesses; an individual may have a combination of issues worsened by unsuitable food choices.
Now doctors test for raised levels of certain auto-antibodies in their blood. These antibodies are produced when the body senses a dangerous intruder allergen, like gluten. If the results indicate an allergy to gluten the doctor may perform a small intestine biopsy. This will reveal the damage to the villi in the small intestine. It is important to eat an ordinary diet including gluten, before being tested.
Author: Anna Wilde
Friday, February 27, 2009
'Natural' weight-loss supplements may be a health hazard
I know none of you take weight loss supplements, but you know how it’s the topic of discussion at the office, neighborhood or with your girl friends. Be a savvy consumer and read the article below so that you are armed with an arsenal of information. When your friends and family tell you they are trying the latest weight loss supplement, even if it claims to be natural, beware. They all have side effects and ultimately are short term band aids that do not produce necessary behavior changes for life long health and vitality.
'Natural' weight-loss supplements may be a health hazard
* Story Highlights
* FDA: At least 69 so-called natural diet pills are tainted with prescription meds
* Buyer beware: FDA doesn't approve or regulate dietary supplements
* FDA has asked for voluntary recalls; so far only three of 69 complied
* So far, no deaths have been linked to the tainted supplements
Health
The names of the weight-loss supplements say it all: 7 Day Herbal Slim, 2 Day Diet, and even 24 Hours Diet. Those are just three of dozens of different brands touted as all-natural ways to shed pounds, and lose them super fast.
The FDA found that at least 69 so-called natural weight loss supplements are tainted with medication.
The FDA found that at least 69 so-called natural weight loss supplements are tainted with medication.
But according to the U.S. Food and Drug Administration, nothing could be further from the truth. Many of these "herbal" weight-loss remedies -- 69 at last count -- are tainted with prescription drugs or mixtures of drugs, including laxatives, diuretics, and anti-seizure medications. And that list of 69 products will probably grow in the coming weeks, says FDA spokesperson Rita Chappelle.
"Our investigation is ongoing and quite extensive, and more products will be added to the list," she says.
Some supplements contain rimonabant, a prescription drug rejected by the FDA for use in the United States due to safety concerns. And others contain sibutramine, a prescription weight-loss drug sold as Meridia in the United Sates. However, the supplements often contain more than one drug, and in doses three to four times what you would get with a doctor's prescription. The supplements' labels don't mention the medications, much less the amount of the drug found in the pills. Health.com: 3 secrets to walking off belly fat
"The biggest issue generally speaking with herbal over-the-counter supplements is that people don't think they're drugs to begin with," says Matthew Grissinger, director of error reporting programs at the Institute for Safe Medication Practices, in Horsham, Pennsylvania. Undeclared ingredients make it even more likely that a person could have interactions with prescription medications or other health risks, he says.
Someone with high blood pressure or heart failure (not uncommon in the overweight) "may already be on diuretics, so now they are literally taking two, three, four times the amount of diuretic they are supposed to," he says.
More than 150 million people in the U.S. take vitamins and other dietary supplements, according to the Council for Responsible Nutrition (CRN), which represents supplement manufacturers. The group supports the FDA's efforts and encourages "consumers to be savvy when it comes to their supplements," said CRN's president and CEO, Steve Mister, in a statement. "Always buy from reputable companies that you know and trust."
The FDA does not approve or regulate dietary supplements before they come on the market; "let the buyer beware" is typically the rule of thumb. VideoWatch: Elizabeth Cohen reported on this problem in December 2008 »
Many of the tainted weight-loss supplements are manufactured in China and sold on the Internet, says Chappelle. However, that's not true of all of them. One popular weight-loss product, called StarCaps, "was sold in GNC, advertised in People magazine, and promoted by people like Kathie Lee Gifford and others," says Chappelle. "That product contained an active pharmaceutical ingredient that was, again, not declared, called bumetanide -- a diuretic."
The FDA recently asked all the manufacturers of these supplements to recall their products, but only three have done so as of this week, says Chappelle. StarCaps has been recalled, as have two other products, called Venom HyperDrive 3.0 and Zhen de Shou.
So far, no deaths have been linked to the tainted supplements. But people who take the weight-loss products could experience heart palpitations, a drop in blood pressure, or seizures, says Chappelle.
"We're still seeking voluntary recalls, but our main message is to make consumers aware that these products are out there," she says. "If a product seems too good to be true, it typically is." The Internet "has become a huge playground" for fly-by-night companies selling potentially hazardous products, she says.
The FDA recommends that people who want to lose weight discuss their goals with their doctor and take only an FDA-approved weight-loss drug if such treatment is deemed necessary. There are three FDA-approved drugs on the market: sibutramine (Meridia), orlistat (Xenical), and a low-dose version of orlistat that is sold over the counter (Alli).
The FDA also recommends checking its list all of the tainted weight-loss supplements, which will be updated.
Health Library
* MayoClinic.com: Over-the-counter weight-loss pills: Do they work?
* MayoClinic.com: Herbal supplements: What to know before you buy
* MayoClinic.com: Weight-loss drugs -- Can a prescription help you lose weight?
Sidney Wolfe, M.D., director of the Health Research Group at the consumer advocacy group Public Citizen, notes that weight-loss products have a dismal history in terms of safety and efficacy. For example, the prescription combination known as Fen-Phen was linked to heart valve problems and removed from the market in 1997, and phenylpropanolamine (PPA) was an ingredient removed from weight-loss products in 2005 due to stroke risk. (Public Citizen has also petitioned the FDA to remove sibutramine and orlistat from the market.)
"There isn't any magic solution to losing weight. The only way you can lose weight in a sustainable way is to cut down on your dietary intake by 200 or 300 calories a day and exercise 100 to 200 calories more," he says. "None of this other stuff works." Health.com: Get your family involved in changing your eating behavior
It's not just weight-loss supplements. In the past, other dietary supplements have been found to be tainted with prescription remedies, including diabetes drugs, Viagra, and other medications.
"The FDA can barely keep up with all the stuff that's going on here," says Wolfe. "It's not exactly easy for them to detect it."
'Natural' weight-loss supplements may be a health hazard
* Story Highlights
* FDA: At least 69 so-called natural diet pills are tainted with prescription meds
* Buyer beware: FDA doesn't approve or regulate dietary supplements
* FDA has asked for voluntary recalls; so far only three of 69 complied
* So far, no deaths have been linked to the tainted supplements
Health
The names of the weight-loss supplements say it all: 7 Day Herbal Slim, 2 Day Diet, and even 24 Hours Diet. Those are just three of dozens of different brands touted as all-natural ways to shed pounds, and lose them super fast.
The FDA found that at least 69 so-called natural weight loss supplements are tainted with medication.
The FDA found that at least 69 so-called natural weight loss supplements are tainted with medication.
But according to the U.S. Food and Drug Administration, nothing could be further from the truth. Many of these "herbal" weight-loss remedies -- 69 at last count -- are tainted with prescription drugs or mixtures of drugs, including laxatives, diuretics, and anti-seizure medications. And that list of 69 products will probably grow in the coming weeks, says FDA spokesperson Rita Chappelle.
"Our investigation is ongoing and quite extensive, and more products will be added to the list," she says.
Some supplements contain rimonabant, a prescription drug rejected by the FDA for use in the United States due to safety concerns. And others contain sibutramine, a prescription weight-loss drug sold as Meridia in the United Sates. However, the supplements often contain more than one drug, and in doses three to four times what you would get with a doctor's prescription. The supplements' labels don't mention the medications, much less the amount of the drug found in the pills. Health.com: 3 secrets to walking off belly fat
"The biggest issue generally speaking with herbal over-the-counter supplements is that people don't think they're drugs to begin with," says Matthew Grissinger, director of error reporting programs at the Institute for Safe Medication Practices, in Horsham, Pennsylvania. Undeclared ingredients make it even more likely that a person could have interactions with prescription medications or other health risks, he says.
Someone with high blood pressure or heart failure (not uncommon in the overweight) "may already be on diuretics, so now they are literally taking two, three, four times the amount of diuretic they are supposed to," he says.
More than 150 million people in the U.S. take vitamins and other dietary supplements, according to the Council for Responsible Nutrition (CRN), which represents supplement manufacturers. The group supports the FDA's efforts and encourages "consumers to be savvy when it comes to their supplements," said CRN's president and CEO, Steve Mister, in a statement. "Always buy from reputable companies that you know and trust."
The FDA does not approve or regulate dietary supplements before they come on the market; "let the buyer beware" is typically the rule of thumb. VideoWatch: Elizabeth Cohen reported on this problem in December 2008 »
Many of the tainted weight-loss supplements are manufactured in China and sold on the Internet, says Chappelle. However, that's not true of all of them. One popular weight-loss product, called StarCaps, "was sold in GNC, advertised in People magazine, and promoted by people like Kathie Lee Gifford and others," says Chappelle. "That product contained an active pharmaceutical ingredient that was, again, not declared, called bumetanide -- a diuretic."
The FDA recently asked all the manufacturers of these supplements to recall their products, but only three have done so as of this week, says Chappelle. StarCaps has been recalled, as have two other products, called Venom HyperDrive 3.0 and Zhen de Shou.
So far, no deaths have been linked to the tainted supplements. But people who take the weight-loss products could experience heart palpitations, a drop in blood pressure, or seizures, says Chappelle.
"We're still seeking voluntary recalls, but our main message is to make consumers aware that these products are out there," she says. "If a product seems too good to be true, it typically is." The Internet "has become a huge playground" for fly-by-night companies selling potentially hazardous products, she says.
The FDA recommends that people who want to lose weight discuss their goals with their doctor and take only an FDA-approved weight-loss drug if such treatment is deemed necessary. There are three FDA-approved drugs on the market: sibutramine (Meridia), orlistat (Xenical), and a low-dose version of orlistat that is sold over the counter (Alli).
The FDA also recommends checking its list all of the tainted weight-loss supplements, which will be updated.
Health Library
* MayoClinic.com: Over-the-counter weight-loss pills: Do they work?
* MayoClinic.com: Herbal supplements: What to know before you buy
* MayoClinic.com: Weight-loss drugs -- Can a prescription help you lose weight?
Sidney Wolfe, M.D., director of the Health Research Group at the consumer advocacy group Public Citizen, notes that weight-loss products have a dismal history in terms of safety and efficacy. For example, the prescription combination known as Fen-Phen was linked to heart valve problems and removed from the market in 1997, and phenylpropanolamine (PPA) was an ingredient removed from weight-loss products in 2005 due to stroke risk. (Public Citizen has also petitioned the FDA to remove sibutramine and orlistat from the market.)
"There isn't any magic solution to losing weight. The only way you can lose weight in a sustainable way is to cut down on your dietary intake by 200 or 300 calories a day and exercise 100 to 200 calories more," he says. "None of this other stuff works." Health.com: Get your family involved in changing your eating behavior
It's not just weight-loss supplements. In the past, other dietary supplements have been found to be tainted with prescription remedies, including diabetes drugs, Viagra, and other medications.
"The FDA can barely keep up with all the stuff that's going on here," says Wolfe. "It's not exactly easy for them to detect it."
Tuesday, October 7, 2008
Omega 3's for optimal health and nutrition
Today’s Re-Powering information: - It’s rare that I recommend a supplement other than a great multi vitamin (unless you are tested and found deficient), but the other supplement that I am sold on is Omega 3 for so many great reasons. First of all it has many healing properties such as supporting critical functions in the brain, blood vessels and immune system, produces compounds that are involved in cell division and growth, blood clotting, muscle activity, and digestion. And is critical for brain development and function. The American Journal of Clinical Nutrition published promising reports on the positive effects of omega-3s.
In addition to known protection from cancer, macular degeneration and diabetes, new research showed that consuming 11 ounces of fish's polyunsaturated fats on a weekly basis cut irregular heartbeat conditions by 29 percent. There is much research to support benefits to everything from cancer to weight loss, arthritis to skin conditions, eating disorders to menstral pain. The reason I recommend supplementing with omega 3 is that Americans only eat three ounces of fish per week, even though the American Heart Association recommends at least eight ounces in that period.
Omega 3’s are essential for our health and can not be manufactured by the body. I recommend the omega 3 found at www.mynutritionstore.us/personaltrainer.
Here’s another great article from Alt MD on all of the benefits of the Omega 3’s which are backed by extensive research.
http://altmd.com/Articles/Omega3-fatty-acids
Overview
Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week. It is advised that pregnant women and mothers, nursing mothers, young children, and women who might become pregnant not eat several types of fish, including swordfish, shark, and king mackerel. These individuals should also limit consumption of other fish, including albacore tuna, salmon, and herring. They can take omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab.
There are three major types of omega 3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet, as these two substances work together to promote health. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health. A healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids, and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.
In contrast, however, the Mediterranean diet consists of a healthier balance between omega-3 and omega-6 fatty acids, and many studies have shown that people who follow this diet are less likely to develop heart disease. It also contains another fatty acid, omega-9 fatty acids, which have been reported to help lower risks associated with cancer and heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.
Uses
Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include:
High cholesterol
Those who follow a Mediterranean-style diet tend to have higher high density lipoprotein (HDL or "good" )cholesterol levels. Similar to those who follow a Mediterranean diet, Inuit Eskimos, who consume high amounts of omega-3 fatty acids from fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fatty material that circulates in the blood). In addition, fish oil supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been reported in several large clinical studies to reduce low density lipoprotein (LDL or "bad") cholesterol and triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or ALA) have been reported to lower total cholesterol and triglycerides in individuals with high cholesterol levels.
High blood pressure
Several clinical studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension. An analysis of 17 clinical studies using fish oil supplements found that supplementation with 3 or more grams of fish oil daily can lead to significant reductions in blood pressure in individuals with untreated hypertension.
Heart disease
One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease including high cholesterol and high blood pressure. There is also strong evidence that these substances can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots, each of which tends to clog arteries. Clinical studies of heart attack survivors have found that daily omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and stroke. Similarly, people who eat an ALA-rich diet are less likely to suffer a fatal heart attack.
Strong evidence from population-based clinical studies suggests that omega-3 fatty acid intake (primarily from fish) helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. In fact, eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, people who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.
Diabetes
Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily. There have been slight increases reported in fasting blood sugar levels in patients with type 2 diabetes while taking fish oil supplements.
Weight loss
Many individuals who are overweight suffer from poor blood sugar control, diabetes, and high cholesterol. Clinical studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low-fat diet.
Arthritis
Most clinical studies investigating the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused almost entirely on rheumatoid arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.
In addition, laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may benefit people with other inflammatory disorders, such as osteoarthritis. In fact, several test tube studies of cartilage-containing cells have found that omega-3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy cartilage. Similarly, New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and enhance walking pace in a small group of people with osteoarthritis. In some participants, symptoms worsened before they improved.
An analysis was conducted of 17 randomized, controlled clinical trials assessing the pain relieving effects of omega-3 fatty acid supplementation in patients with rheumatoid arthritis or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids are effective treatment, along with conventional therapies such as anti-inflammatory drugs, for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea.
Osteoporosis
Clinical studies suggest that omega-3 fatty acids such as EPA help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength. In addition, studies also suggest that people who are deficient in certain essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over 3 years than those who were given a placebo. Many of these women also experienced an increase in bone density.
Depression
People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health. In particular, DHA is involved in a variety of nerve cell processes.
Levels of omega-3 fatty acids were found to be measurably low and the ratio of omega-6 to omega-3 fatty acids were particularly high in a clinical study of patients hospitalized for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 - 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.
Bipolar disorder
In a clinical study of 30 people with bipolar disorder, those who were treated with EPA and DHA (in combination with their usual mood stabilizing medications) for 4 months experienced fewer mood swings and recurrence of either depression or mania than those who received placebo. Another 4-month long clinical study treating individuals with bipolar depression and rapid cycling bipolar disorder did not find evidence of efficacy for the use of in EPA in these patients.
Schizophrenia
Preliminary clinical evidence suggests that people with schizophrenia experience an improvement in symptoms when given omega-3 fatty acids. However, a recent well-designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition. The conflicting results suggest that more research is needed before conclusions can be drawn about the benefit of omega-3 fatty acids for schizophrenia. Similar to diabetes, individuals with schizophrenia may not be able to convert ALA to EPA or DHA efficiently.
Attention deficit/hyperactivity disorder (ADHD)
Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA) in their bodies. In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. In animal studies, low levels of omega-3 fatty acids have been shown to lower the concentration of certain brain chemicals (such as dopamine and serotonin) related to attention and motivation. Clinical studies that examine the ability of omega-3 supplements to improve symptoms of ADHD are still needed. At this point in time, eating foods high in omega-3 fatty acids is a reasonable approach for someone with ADHD. A clinical study used omega-3 and omega-6 fatty acid supplementation in 117 children with ADHD. They study found significant improvements in reading, spelling, and behavior in the children over the 3 months of therapy. Another clinical study found that omega-3 fatty acid supplementation helped to decrease physical aggression in school children with ADHD. More studies, including comparisons with drug therapies (such as stimulants), should be performed.
Eating disorders
Clinical studies suggest that men and women with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (including ALA and GLA). To prevent the complications associated with essential fatty acid deficiencies, some experts recommend that treatment programs for anorexia nervosa include PUFA-rich foods such as fish and organ meats (which include omega-6 fatty acids).
Burns
Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims. Animal research indicates that omega-3 fatty acids help promote a healthy balance of proteins in the body -- protein balance is important for recovery after sustaining a burn. Further research is necessary to determine whether omega-3s benefit people in the same way.
Skin disorders
In one clinical study, 13 people with a particular sensitivity to the sun known as photo dermatitis showed significantly less sensitivity to UV rays after taking fish oil supplements. Still, research indicates that topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who were treated with medications and EPA supplements did better than those treated with the medications alone. In addition, many clinicians believe that flaxseed (which contains omega-3 fatty acids) is helpful for treating acne.
Inflammatory bowel disease (IBD)
When added to medication, such as sulfasalazine (a standard medication for IBD), omega-3 fatty acids may reduce symptoms of Crohn's disease and ulcerative colitis -- the 2 types of IBD. More studies to investigate this preliminary finding are under way. In animals, it appears that ALA works better at decreasing bowel inflammation than EPA and DHA. Plus, fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).
Asthma
Clinical research suggests that omega-3 fatty acid supplements (in the form of perilla seed oil, which is rich in ALA) may decrease inflammation and improve lung function in adults with asthma. Omega-6 fatty acids have the opposite effect: they tend to increase inflammation and worsen respiratory function. In a small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months had improvement in their symptoms compared to children who took a placebo pill.
Macular Degeneration
A questionnaire administered to more than 3,000 people over the age of 49 found that those who consumed more fish in their diet were less likely to have macular degeneration (a serious age-related eye condition that can progress to blindness) than those who consumed less fish. Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids and higher intake of fish in their diets were less likely to have this particular eye disorder. Another larger clinical study confirms that EPA and DHA from fish, 4 or more times per week, may reduce the risk of developing macular degeneration. Notably, however, this same study suggests that ALA may actually increase the risk of this eye condition.
Menstrual pain
In a clinical study of nearly 200 Danish women, those with the highest dietary intake of omega-3 fatty acids had the mildest symptoms, such as hot flashes and increased sweating, during menstruation.
Colon cancer
Consuming significant amounts of foods rich in omega-3 fatty acids appears to reduce the risk of colorectal cancer. For example, Eskimos, who tend to follow a high-fat diet but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer while omega-6 fatty acids promote the growth of colon tumors. Daily consumption of EPA and DHA also appeared to slow or even reverse the progression of colon cancer in people with early stages of the disease.
Clinical studies have reported that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.
However, in an animal study of rats with metastatic colon cancer (in other words, cancer that has spread to other parts of the body such as the liver), omega-3 fatty acids actually promoted the growth of cancer cells in the liver. Until more information is available, it is best for people with advanced stages of colorectal cancer to avoid omega-3 fatty acid supplements and diets rich in this substance.
Breast cancer
Although not all experts agree, women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan). This is particularly true among women who substitute fish for meat. The balance between omega-3 and omega-6 fatty acids appears to play an important role in the development and growth of breast cancer. Further research is still needed to understand the effect that omega-3 fatty acids may have on the prevention or treatment of breast cancer. For example, researchers speculate that omega-3 fatty acids in combination with other nutrients (namely, vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10) may prove to be of particular value for preventing and treating breast cancer.
Prostate cancer
Laboratory and animal studies indicate that omega-3 fatty acids (specifically, DHA and EPA) may inhibit the growth of prostate cancer. Similarly, population based clinical studies of groups of men suggest that a low-fat diet with the addition of omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer. Like breast cancer, the balance of omega-3 to omega-6 fatty acids appears to be particularly important for reducing the risk of this condition. ALA, however, may not offer the same benefits as EPA and DHA. In fact, one recent clinical study evaluating 67 men with prostate cancer found that they had higher levels of ALA compared to men without prostate cancer. More research in this area is needed.
Other
Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and treating a variety of conditions, including autism, ulcers, migraine headaches, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, systemic lupus erythmatosus (lupus), irregular heart beats (arrhythmias), multiple sclerosis, and panic attacks. Omega-3 fatty acid supplementation may also help to reduce stress and the effects it has on the body.
Dietary Sources
Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.
Available Forms
In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules. Flaxseed, flaxseed oil, fish and krill oils should be kept refrigerated. Whole flaxseeds must be ground within 24 hours of use, otherwise the ingredients lose their activity. Flaxseeds are also available in ground form in a special mylar package so that the components in the flaxseeds stay active.
Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
How to Take It
Dosing for fish oil supplements should be based on the amount of EPA and DHA in the product, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. A common amount of omega-3 fatty acids in fish oil capsules is 0.18 grams (180 mg) of EPA and 0.12 grams (120 mg) of DHA. Five grams of fish oil contains approximately 0.17 - 0.56 grams (170 -560 mg) of EPA and 0.072 - 0.31 grams (72 - 310 mg) of DHA. Different types of fish contain variable amounts of omega-3 fatty acids, and different types of nuts or oil contain variable amounts of a-linolenic acid. Fish oils contain approximately 9 calories per gram of oil.
Children (18 years and younger)
The precise safe and effective doses of all types of omega-3 fatty acid supplements in children have not been established. Omega-3 fatty acids are used in some infant formulas, although effective doses are not clearly established. Ingestion of fresh fish should be limited in young children due to the presence of potentially harmful environmental contaminants, including mercury. Fish oil capsules should not be used in children except under the direction of a health care provider.
Adults
Individuals taking more than 3 grams daily of omega-3 fatty acids from capsules should do so only under the supervision of a health care provider due to an increase risk of bleeding.
For healthy adults with no history of heart disease: The American Heart Association (AHA) recommends eating fish at least 2 times per week.
For adults with coronary heart disease: The American Heart Association (AHA) recommends an omega-3 fatty acid supplement (as fish oils), 1 gram daily of EPA and DHA. It may take 2 - 3 weeks for benefits of fish oil supplements to be seen.
For adults with high cholesterol levels: The American Heart Association (AHA) recommends an omega-3 fatty acid supplement (as fish oils), 2 - 4 grams daily of EPA and DHA. It may take 2 - 3 weeks for benefits of fish oil supplements to be seen.
Precautions
Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.
Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications, including warfarin (Coumadin) or clopidogrel (Plavix), because excessive amounts of omega-3 fatty acids may lead to bleeding. In fact, people who eat more than three grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal condition in which an artery in the brain leaks or ruptures.
Fish oil can cause flatulence, bloating, belching, and diarrhea. Time-release preparations may reduce these side effects, however.
People with either diabetes or schizophrenia may lack the ability to convert alpha-linolenic acid (ALA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the forms more readily used in the body. Therefore, people with these conditions should obtain their omega-3 fatty acids from dietary sources rich in EPA and DHA. Also, individuals with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements. If you have type 2 diabetes, only use fish oil supplements under the supervision of a health care provider.
Although studies have found that regular consumption of fish (which includes the omega-3 fatty acids EPA and DHA) may reduce the risk of macular degeneration, a recent study including 2 large groups of men and women found that diets rich in ALA may substantially increase the risk of this disease. More research is needed in this area. Until this information becomes available, it is best for people with macular degeneration to obtain omega-3 fatty acids from sources of EPA and DHA, rather than ALA.
Similar to macular degeneration, fish and fish oil may protect against prostate cancer, but ALA may be associated with increased risk of prostate cancer in men. More research in this area is needed.
Fish (and fish oil supplements) may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). For sport-caught fish, the U.S. Environmental Protection Agency (EPA) recommends that intake be limited in pregnant or nursing women to a single 6-ounce meal per week, and in young children to less than 2 ounces per week. For farm-raised, imported, or marine fish, the U.S. Food and Drug Administration recommends that pregnant or nursing women and young children avoid eating types with higher levels of mercury (such as mackerel, shark, swordfish, or tilefish), and less than 12 ounces per week of other fish types. Unrefined fish oil preparations may contain pesticides.
End.
For a high quality Omega 3 fish oil, you can find one at www.mynutritionstore.us/personaltrainer
In addition to known protection from cancer, macular degeneration and diabetes, new research showed that consuming 11 ounces of fish's polyunsaturated fats on a weekly basis cut irregular heartbeat conditions by 29 percent. There is much research to support benefits to everything from cancer to weight loss, arthritis to skin conditions, eating disorders to menstral pain. The reason I recommend supplementing with omega 3 is that Americans only eat three ounces of fish per week, even though the American Heart Association recommends at least eight ounces in that period.
Omega 3’s are essential for our health and can not be manufactured by the body. I recommend the omega 3 found at www.mynutritionstore.us/personaltrainer.
Here’s another great article from Alt MD on all of the benefits of the Omega 3’s which are backed by extensive research.
http://altmd.com/Articles/Omega3-fatty-acids
Overview
Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week. It is advised that pregnant women and mothers, nursing mothers, young children, and women who might become pregnant not eat several types of fish, including swordfish, shark, and king mackerel. These individuals should also limit consumption of other fish, including albacore tuna, salmon, and herring. They can take omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab.
There are three major types of omega 3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet, as these two substances work together to promote health. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health. A healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids, and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.
In contrast, however, the Mediterranean diet consists of a healthier balance between omega-3 and omega-6 fatty acids, and many studies have shown that people who follow this diet are less likely to develop heart disease. It also contains another fatty acid, omega-9 fatty acids, which have been reported to help lower risks associated with cancer and heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.
Uses
Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include:
High cholesterol
Those who follow a Mediterranean-style diet tend to have higher high density lipoprotein (HDL or "good" )cholesterol levels. Similar to those who follow a Mediterranean diet, Inuit Eskimos, who consume high amounts of omega-3 fatty acids from fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fatty material that circulates in the blood). In addition, fish oil supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been reported in several large clinical studies to reduce low density lipoprotein (LDL or "bad") cholesterol and triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or ALA) have been reported to lower total cholesterol and triglycerides in individuals with high cholesterol levels.
High blood pressure
Several clinical studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension. An analysis of 17 clinical studies using fish oil supplements found that supplementation with 3 or more grams of fish oil daily can lead to significant reductions in blood pressure in individuals with untreated hypertension.
Heart disease
One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease including high cholesterol and high blood pressure. There is also strong evidence that these substances can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots, each of which tends to clog arteries. Clinical studies of heart attack survivors have found that daily omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and stroke. Similarly, people who eat an ALA-rich diet are less likely to suffer a fatal heart attack.
Strong evidence from population-based clinical studies suggests that omega-3 fatty acid intake (primarily from fish) helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. In fact, eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, people who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.
Diabetes
Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily. There have been slight increases reported in fasting blood sugar levels in patients with type 2 diabetes while taking fish oil supplements.
Weight loss
Many individuals who are overweight suffer from poor blood sugar control, diabetes, and high cholesterol. Clinical studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low-fat diet.
Arthritis
Most clinical studies investigating the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused almost entirely on rheumatoid arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.
In addition, laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may benefit people with other inflammatory disorders, such as osteoarthritis. In fact, several test tube studies of cartilage-containing cells have found that omega-3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy cartilage. Similarly, New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and enhance walking pace in a small group of people with osteoarthritis. In some participants, symptoms worsened before they improved.
An analysis was conducted of 17 randomized, controlled clinical trials assessing the pain relieving effects of omega-3 fatty acid supplementation in patients with rheumatoid arthritis or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids are effective treatment, along with conventional therapies such as anti-inflammatory drugs, for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea.
Osteoporosis
Clinical studies suggest that omega-3 fatty acids such as EPA help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength. In addition, studies also suggest that people who are deficient in certain essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over 3 years than those who were given a placebo. Many of these women also experienced an increase in bone density.
Depression
People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health. In particular, DHA is involved in a variety of nerve cell processes.
Levels of omega-3 fatty acids were found to be measurably low and the ratio of omega-6 to omega-3 fatty acids were particularly high in a clinical study of patients hospitalized for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 - 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.
Bipolar disorder
In a clinical study of 30 people with bipolar disorder, those who were treated with EPA and DHA (in combination with their usual mood stabilizing medications) for 4 months experienced fewer mood swings and recurrence of either depression or mania than those who received placebo. Another 4-month long clinical study treating individuals with bipolar depression and rapid cycling bipolar disorder did not find evidence of efficacy for the use of in EPA in these patients.
Schizophrenia
Preliminary clinical evidence suggests that people with schizophrenia experience an improvement in symptoms when given omega-3 fatty acids. However, a recent well-designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition. The conflicting results suggest that more research is needed before conclusions can be drawn about the benefit of omega-3 fatty acids for schizophrenia. Similar to diabetes, individuals with schizophrenia may not be able to convert ALA to EPA or DHA efficiently.
Attention deficit/hyperactivity disorder (ADHD)
Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA) in their bodies. In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. In animal studies, low levels of omega-3 fatty acids have been shown to lower the concentration of certain brain chemicals (such as dopamine and serotonin) related to attention and motivation. Clinical studies that examine the ability of omega-3 supplements to improve symptoms of ADHD are still needed. At this point in time, eating foods high in omega-3 fatty acids is a reasonable approach for someone with ADHD. A clinical study used omega-3 and omega-6 fatty acid supplementation in 117 children with ADHD. They study found significant improvements in reading, spelling, and behavior in the children over the 3 months of therapy. Another clinical study found that omega-3 fatty acid supplementation helped to decrease physical aggression in school children with ADHD. More studies, including comparisons with drug therapies (such as stimulants), should be performed.
Eating disorders
Clinical studies suggest that men and women with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (including ALA and GLA). To prevent the complications associated with essential fatty acid deficiencies, some experts recommend that treatment programs for anorexia nervosa include PUFA-rich foods such as fish and organ meats (which include omega-6 fatty acids).
Burns
Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims. Animal research indicates that omega-3 fatty acids help promote a healthy balance of proteins in the body -- protein balance is important for recovery after sustaining a burn. Further research is necessary to determine whether omega-3s benefit people in the same way.
Skin disorders
In one clinical study, 13 people with a particular sensitivity to the sun known as photo dermatitis showed significantly less sensitivity to UV rays after taking fish oil supplements. Still, research indicates that topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who were treated with medications and EPA supplements did better than those treated with the medications alone. In addition, many clinicians believe that flaxseed (which contains omega-3 fatty acids) is helpful for treating acne.
Inflammatory bowel disease (IBD)
When added to medication, such as sulfasalazine (a standard medication for IBD), omega-3 fatty acids may reduce symptoms of Crohn's disease and ulcerative colitis -- the 2 types of IBD. More studies to investigate this preliminary finding are under way. In animals, it appears that ALA works better at decreasing bowel inflammation than EPA and DHA. Plus, fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).
Asthma
Clinical research suggests that omega-3 fatty acid supplements (in the form of perilla seed oil, which is rich in ALA) may decrease inflammation and improve lung function in adults with asthma. Omega-6 fatty acids have the opposite effect: they tend to increase inflammation and worsen respiratory function. In a small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months had improvement in their symptoms compared to children who took a placebo pill.
Macular Degeneration
A questionnaire administered to more than 3,000 people over the age of 49 found that those who consumed more fish in their diet were less likely to have macular degeneration (a serious age-related eye condition that can progress to blindness) than those who consumed less fish. Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids and higher intake of fish in their diets were less likely to have this particular eye disorder. Another larger clinical study confirms that EPA and DHA from fish, 4 or more times per week, may reduce the risk of developing macular degeneration. Notably, however, this same study suggests that ALA may actually increase the risk of this eye condition.
Menstrual pain
In a clinical study of nearly 200 Danish women, those with the highest dietary intake of omega-3 fatty acids had the mildest symptoms, such as hot flashes and increased sweating, during menstruation.
Colon cancer
Consuming significant amounts of foods rich in omega-3 fatty acids appears to reduce the risk of colorectal cancer. For example, Eskimos, who tend to follow a high-fat diet but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer while omega-6 fatty acids promote the growth of colon tumors. Daily consumption of EPA and DHA also appeared to slow or even reverse the progression of colon cancer in people with early stages of the disease.
Clinical studies have reported that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.
However, in an animal study of rats with metastatic colon cancer (in other words, cancer that has spread to other parts of the body such as the liver), omega-3 fatty acids actually promoted the growth of cancer cells in the liver. Until more information is available, it is best for people with advanced stages of colorectal cancer to avoid omega-3 fatty acid supplements and diets rich in this substance.
Breast cancer
Although not all experts agree, women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan). This is particularly true among women who substitute fish for meat. The balance between omega-3 and omega-6 fatty acids appears to play an important role in the development and growth of breast cancer. Further research is still needed to understand the effect that omega-3 fatty acids may have on the prevention or treatment of breast cancer. For example, researchers speculate that omega-3 fatty acids in combination with other nutrients (namely, vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10) may prove to be of particular value for preventing and treating breast cancer.
Prostate cancer
Laboratory and animal studies indicate that omega-3 fatty acids (specifically, DHA and EPA) may inhibit the growth of prostate cancer. Similarly, population based clinical studies of groups of men suggest that a low-fat diet with the addition of omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer. Like breast cancer, the balance of omega-3 to omega-6 fatty acids appears to be particularly important for reducing the risk of this condition. ALA, however, may not offer the same benefits as EPA and DHA. In fact, one recent clinical study evaluating 67 men with prostate cancer found that they had higher levels of ALA compared to men without prostate cancer. More research in this area is needed.
Other
Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and treating a variety of conditions, including autism, ulcers, migraine headaches, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, systemic lupus erythmatosus (lupus), irregular heart beats (arrhythmias), multiple sclerosis, and panic attacks. Omega-3 fatty acid supplementation may also help to reduce stress and the effects it has on the body.
Dietary Sources
Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.
Available Forms
In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules. Flaxseed, flaxseed oil, fish and krill oils should be kept refrigerated. Whole flaxseeds must be ground within 24 hours of use, otherwise the ingredients lose their activity. Flaxseeds are also available in ground form in a special mylar package so that the components in the flaxseeds stay active.
Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
How to Take It
Dosing for fish oil supplements should be based on the amount of EPA and DHA in the product, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. A common amount of omega-3 fatty acids in fish oil capsules is 0.18 grams (180 mg) of EPA and 0.12 grams (120 mg) of DHA. Five grams of fish oil contains approximately 0.17 - 0.56 grams (170 -560 mg) of EPA and 0.072 - 0.31 grams (72 - 310 mg) of DHA. Different types of fish contain variable amounts of omega-3 fatty acids, and different types of nuts or oil contain variable amounts of a-linolenic acid. Fish oils contain approximately 9 calories per gram of oil.
Children (18 years and younger)
The precise safe and effective doses of all types of omega-3 fatty acid supplements in children have not been established. Omega-3 fatty acids are used in some infant formulas, although effective doses are not clearly established. Ingestion of fresh fish should be limited in young children due to the presence of potentially harmful environmental contaminants, including mercury. Fish oil capsules should not be used in children except under the direction of a health care provider.
Adults
Individuals taking more than 3 grams daily of omega-3 fatty acids from capsules should do so only under the supervision of a health care provider due to an increase risk of bleeding.
For healthy adults with no history of heart disease: The American Heart Association (AHA) recommends eating fish at least 2 times per week.
For adults with coronary heart disease: The American Heart Association (AHA) recommends an omega-3 fatty acid supplement (as fish oils), 1 gram daily of EPA and DHA. It may take 2 - 3 weeks for benefits of fish oil supplements to be seen.
For adults with high cholesterol levels: The American Heart Association (AHA) recommends an omega-3 fatty acid supplement (as fish oils), 2 - 4 grams daily of EPA and DHA. It may take 2 - 3 weeks for benefits of fish oil supplements to be seen.
Precautions
Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.
Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications, including warfarin (Coumadin) or clopidogrel (Plavix), because excessive amounts of omega-3 fatty acids may lead to bleeding. In fact, people who eat more than three grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal condition in which an artery in the brain leaks or ruptures.
Fish oil can cause flatulence, bloating, belching, and diarrhea. Time-release preparations may reduce these side effects, however.
People with either diabetes or schizophrenia may lack the ability to convert alpha-linolenic acid (ALA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the forms more readily used in the body. Therefore, people with these conditions should obtain their omega-3 fatty acids from dietary sources rich in EPA and DHA. Also, individuals with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements. If you have type 2 diabetes, only use fish oil supplements under the supervision of a health care provider.
Although studies have found that regular consumption of fish (which includes the omega-3 fatty acids EPA and DHA) may reduce the risk of macular degeneration, a recent study including 2 large groups of men and women found that diets rich in ALA may substantially increase the risk of this disease. More research is needed in this area. Until this information becomes available, it is best for people with macular degeneration to obtain omega-3 fatty acids from sources of EPA and DHA, rather than ALA.
Similar to macular degeneration, fish and fish oil may protect against prostate cancer, but ALA may be associated with increased risk of prostate cancer in men. More research in this area is needed.
Fish (and fish oil supplements) may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). For sport-caught fish, the U.S. Environmental Protection Agency (EPA) recommends that intake be limited in pregnant or nursing women to a single 6-ounce meal per week, and in young children to less than 2 ounces per week. For farm-raised, imported, or marine fish, the U.S. Food and Drug Administration recommends that pregnant or nursing women and young children avoid eating types with higher levels of mercury (such as mackerel, shark, swordfish, or tilefish), and less than 12 ounces per week of other fish types. Unrefined fish oil preparations may contain pesticides.
End.
For a high quality Omega 3 fish oil, you can find one at www.mynutritionstore.us/personaltrainer
Tuesday, September 30, 2008
Underestimating Your Calories?
Today’s Re-Powering Information – I’ve said this before, but it’s worth reiterating. Most people (including me) underestimate how much poor food they eat and they overestimate how much fruits and vegetables they consume. They also overestimate how much the exercise. Many overweight people only remember eating one half of what they ate. Now there’s proof in these studies. It’s interesting to see the types of food we underestimate as well as some solutions to get a handle on what’s passing our lips.
What is the "Eye-Mouth Gap"?
September 30, 2008
Can't Figure out why you're gaining weight even though you're watching what you eat and have been exercising consistently for a while? Two recent studies shed some light.
According to the Berkeley Wellness Letter, the "eye-mouth gap", a term used to describe the common practice of underestimating the amount of food one eats, is prevalent among those trying to lose weight.
The idea is if you ask someone what they ate yesterday the odds are their caloric estimate will be off by a considerable amount. Studies show that up to 80% of the population underestimates their food intake. This includes lean and athletic people, too.
Researchers have found that when queried, many obese people remember eating only about half as much food as they actually consumed. A recent survey found that most adults underestimate their daily food consumption by about 800 calories. Considering that the standard adult diet is in the neighborhood of 2000 calories, these flawed estimates can add up to quite a few extra pounds and inches each year.
What's more, while people underestimate the amount of sugar, refined foods, and unhealthy fats they consume, people also tend to overestimate their daily intake of fruit, veggies, whole grains and low-fat dairy products. So we're consuming more calories than we realize, we're eating more junk food than we realize, and we're eating less healthy food than we realize.
There are a few possible reasons why a person might fail to grasp what (or how much) they are putting into their bodies. Explains the Wellness Letter:
Misreporting is seldom a deliberate deception, researchers believe. More likely, it's unconsciously done, perhaps in response to social or familial pressure, combined with wishful thinking. In addition, people don't know how much food they put on their plates. If you're trying to lose weight or improve your diet, don't trust your eyes.
In addition to underestimating how much we're eating, another recent study shows that Americans are overestimating the number of calories they burn during the day (exercising or performing everyday activity)! The overweight population is overestimating their calories burned per day by approximately 900 and normal weight people by 600. These two recent studies certainly explain our expanding waistlines. Click here to watch the Liz Bonis segment on "Eye-Mouth Gap"
What can you do?
1. Be consistent in your workouts and make them progressive. Simply put, keep working diligently and change your routine frequently. We take care of this for you in camp.
2. Track your calories. Doctors, fitness professionals and dietitians suggest health-conscious consumers track their meals to have a more accurate picture of what (and how much) they're actually eating. Use some method (the easier, the better) to keep count of how many calories you're consuming. If you want to lose weight, allow for a small caloric deficit on most days of the week - you should expend more energy than you take in by approximately 400 - 800 on caloric deficit days.
A nutrition tool I've found to help track both the quantity and quality of calories is Meal Plans 101, created by dietitian Dr. Chris Mohr, PhD. Regardless of the method, people who keep track of what they are eating are far more successful in their fitness and body fat reduction efforts.
You can see more info here - http://www.argylebootcamp.com/mealplanning.html. This will let you know precisely how much fat, fiber, protein, calories and more, that you are consuming
End
Enjoy today’s journey,
Kelli
www.KelliCalabrese.com
What is the "Eye-Mouth Gap"?
September 30, 2008
Can't Figure out why you're gaining weight even though you're watching what you eat and have been exercising consistently for a while? Two recent studies shed some light.
According to the Berkeley Wellness Letter, the "eye-mouth gap", a term used to describe the common practice of underestimating the amount of food one eats, is prevalent among those trying to lose weight.
The idea is if you ask someone what they ate yesterday the odds are their caloric estimate will be off by a considerable amount. Studies show that up to 80% of the population underestimates their food intake. This includes lean and athletic people, too.
Researchers have found that when queried, many obese people remember eating only about half as much food as they actually consumed. A recent survey found that most adults underestimate their daily food consumption by about 800 calories. Considering that the standard adult diet is in the neighborhood of 2000 calories, these flawed estimates can add up to quite a few extra pounds and inches each year.
What's more, while people underestimate the amount of sugar, refined foods, and unhealthy fats they consume, people also tend to overestimate their daily intake of fruit, veggies, whole grains and low-fat dairy products. So we're consuming more calories than we realize, we're eating more junk food than we realize, and we're eating less healthy food than we realize.
There are a few possible reasons why a person might fail to grasp what (or how much) they are putting into their bodies. Explains the Wellness Letter:
Misreporting is seldom a deliberate deception, researchers believe. More likely, it's unconsciously done, perhaps in response to social or familial pressure, combined with wishful thinking. In addition, people don't know how much food they put on their plates. If you're trying to lose weight or improve your diet, don't trust your eyes.
In addition to underestimating how much we're eating, another recent study shows that Americans are overestimating the number of calories they burn during the day (exercising or performing everyday activity)! The overweight population is overestimating their calories burned per day by approximately 900 and normal weight people by 600. These two recent studies certainly explain our expanding waistlines. Click here to watch the Liz Bonis segment on "Eye-Mouth Gap"
What can you do?
1. Be consistent in your workouts and make them progressive. Simply put, keep working diligently and change your routine frequently. We take care of this for you in camp.
2. Track your calories. Doctors, fitness professionals and dietitians suggest health-conscious consumers track their meals to have a more accurate picture of what (and how much) they're actually eating. Use some method (the easier, the better) to keep count of how many calories you're consuming. If you want to lose weight, allow for a small caloric deficit on most days of the week - you should expend more energy than you take in by approximately 400 - 800 on caloric deficit days.
A nutrition tool I've found to help track both the quantity and quality of calories is Meal Plans 101, created by dietitian Dr. Chris Mohr, PhD. Regardless of the method, people who keep track of what they are eating are far more successful in their fitness and body fat reduction efforts.
You can see more info here - http://www.argylebootcamp.com/mealplanning.html. This will let you know precisely how much fat, fiber, protein, calories and more, that you are consuming
End
Enjoy today’s journey,
Kelli
www.KelliCalabrese.com
Thursday, September 25, 2008
Fiber for Regularity
Today’s Re-Powering Information is about poop. Yes poop. If you ever told me I would be writing or talking about poop before I had children I would nto have believed it. I choose to bring this up today b/c I had a cousin call me yesterday and after watching an infomercial on colon cleanses, to see if she should do it or not. Here’s what should normally happen. You should have at least 2 bowel movements per day. The first one is usually when you first wake up or immdately after your first meal and the second later in the day. Most Americans are constipated. As a nation we spend 68M a day on over the counter laxatives. That’s a poop problem!
When you do go it should be a lighter brown color and should not be stressful to pass. If you are not going twice a day or are straining you are likely not getting enough fiber in yoru diet. We should stive for 30 – 35 grams per day. Some natural sources of fiber include:
• Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice
• Nuts and seeds
• Legumes (such as dried peas, beans, lentils)
• Fruits
• Vegetables
When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.
Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase.
Read on to learn more about the benefits of fiber including helping with fullness.
Read more from www.eHealthMD.com
What Are The Health Benefits Of Fiber?
Fiber is helpful to the body in many ways:
• Relieving constipation and hemorrhoids
• Preventing certain diseases
• Keeping weight under control
Avoiding And Relieving Constipation
Fiber can absorb large amounts of water in the bowels, and this makes stools softer and easier to pass. Anyone starting a higher-fiber diet will notice the difference in stool bulk.
• In almost all cases, increasing fiber in the diet will relieve constipation within hours or days.
• Because stools are easier to pass, less straining is necessary, and this can help relieve hemorrhoids.
Need To Know:
Constipation can have other causes, however, so you should consult your doctor if it is not relieved by increased fiber.
Nice To Know:
On average, it takes 39 hours in women and 31 hours in men for food to pass through the colon and out of the body. This time varies a lot from person to person, depending on personality, state of mind, and fiber intake. Usually, the effect of fiber is to speed up this process.
Preventing Certain Diseases
Getting enough fiber in the diet can lower the risk of developing certain conditions:
• Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect.
• Cancer. The passage of food through the body is speeded up when fiber is eaten. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. (However, a recent study conducted by Harvard University concluded that eating high-fiber food did not appear to protect people from colon cancer.) Other types of cancer that are linked with overnutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.
• Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.
• Diverticular disease . Diverticular disease is a condition in which small pouches, called diverticula, develop in the wall of the colon. In a small percentage of people, these diverticula become inflamed or infected, a condition known as diverticulitis. Diverticular disease can cause pain, diarrhea, constipation, and other problems.
• Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol).
For further information about diverticular disease, go to Diverticular Disease.
For further information about gallstones, go to Gallstones.
For further information about kidney stones, go to Kidney Stones.
Keeping Weight Under Control
Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.
Nice To Know:
To help control your weight with fiber:
• Always try to take fiber in the natural form. For example, instead of sprinkling bran over your food, choose foods naturally high in fiber.
• Avoid foods that have been made easier to eat and digest by removal of fiber, especially sugars (including fruit juices).
• Choose foods that satisfy hunger without providing many calories, mainly vegetables and most fruits, which are rich in fiber.
Need To Know:
Some individuals claim that fiber alone can cause weight loss without the need to diet. But in fact, the only effective and safe way to lose weight is to:
• Reduce calorie intake to a safe level
• Get enough exercise to burn off excess calories
However, fiber can be a useful aid in reducing calorie intake.
End
Today move one step closer from wehre you are to where you want to be.
Don’t worry, be happy!
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
When you do go it should be a lighter brown color and should not be stressful to pass. If you are not going twice a day or are straining you are likely not getting enough fiber in yoru diet. We should stive for 30 – 35 grams per day. Some natural sources of fiber include:
• Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice
• Nuts and seeds
• Legumes (such as dried peas, beans, lentils)
• Fruits
• Vegetables
When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.
Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase.
Read on to learn more about the benefits of fiber including helping with fullness.
Read more from www.eHealthMD.com
What Are The Health Benefits Of Fiber?
Fiber is helpful to the body in many ways:
• Relieving constipation and hemorrhoids
• Preventing certain diseases
• Keeping weight under control
Avoiding And Relieving Constipation
Fiber can absorb large amounts of water in the bowels, and this makes stools softer and easier to pass. Anyone starting a higher-fiber diet will notice the difference in stool bulk.
• In almost all cases, increasing fiber in the diet will relieve constipation within hours or days.
• Because stools are easier to pass, less straining is necessary, and this can help relieve hemorrhoids.
Need To Know:
Constipation can have other causes, however, so you should consult your doctor if it is not relieved by increased fiber.
Nice To Know:
On average, it takes 39 hours in women and 31 hours in men for food to pass through the colon and out of the body. This time varies a lot from person to person, depending on personality, state of mind, and fiber intake. Usually, the effect of fiber is to speed up this process.
Preventing Certain Diseases
Getting enough fiber in the diet can lower the risk of developing certain conditions:
• Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect.
• Cancer. The passage of food through the body is speeded up when fiber is eaten. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. (However, a recent study conducted by Harvard University concluded that eating high-fiber food did not appear to protect people from colon cancer.) Other types of cancer that are linked with overnutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.
• Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.
• Diverticular disease . Diverticular disease is a condition in which small pouches, called diverticula, develop in the wall of the colon. In a small percentage of people, these diverticula become inflamed or infected, a condition known as diverticulitis. Diverticular disease can cause pain, diarrhea, constipation, and other problems.
• Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol).
For further information about diverticular disease, go to Diverticular Disease.
For further information about gallstones, go to Gallstones.
For further information about kidney stones, go to Kidney Stones.
Keeping Weight Under Control
Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.
Nice To Know:
To help control your weight with fiber:
• Always try to take fiber in the natural form. For example, instead of sprinkling bran over your food, choose foods naturally high in fiber.
• Avoid foods that have been made easier to eat and digest by removal of fiber, especially sugars (including fruit juices).
• Choose foods that satisfy hunger without providing many calories, mainly vegetables and most fruits, which are rich in fiber.
Need To Know:
Some individuals claim that fiber alone can cause weight loss without the need to diet. But in fact, the only effective and safe way to lose weight is to:
• Reduce calorie intake to a safe level
• Get enough exercise to burn off excess calories
However, fiber can be a useful aid in reducing calorie intake.
End
Today move one step closer from wehre you are to where you want to be.
Don’t worry, be happy!
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
Monday, September 22, 2008
Optimal Health and Fat Loss are Possible
Today’s Re-Powering Information. Nutrition planning is the key to exceptional health and fat loss. If you don't have good nutrition, optimal health and excess fat loss will allude you. No workout will ever be good enough to give you the best results you deserve. If you are making an effort to workout at 5:30 in the morning, you may as well compliment it with good eatin!
Prepare Your Weekly Nutrition Plan
Build better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals).
But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings.
It's important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn't be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks such as choosing salads if you must frequent a fast food establishment.
So here's a three-step guideline on building a better nutrition plan:
1) Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan.
You can prepare serving sizes of just about anything. Carry a small cooler with you. Put in snack begs of carrots, strawberries, an apple, and of course protein options such as a shake, hard boiled egg, turkey wrap, a few raw nuts, or 1/2 tuna sandwich. You can even plan one day at a time the night before if you feel overwhelmed by doing the whole week in advance. Your food mood can change so it is great to have a variety of options ready to go.
2) From your menu plan, you'll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it . Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house - so don't buy them and you'll avoid any future temptation.
3) Prepare the meals or prepare the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off).
Sample shopping list includes:
Fruits
• Apples
• Oranges
• Blueberries
• Melon
• Peaches
• Grapefruit
• Raspberries
Vegetables
• Peppers (red, yellow, green, & orange),
• Spinach
• Asparagus
• Broccoli
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce
Protein Sources
• Chicken breasts
• Turkey breasts
• Salmon fillets
• Lean beef
• Skim milk & low-fat, low-sugar yogurt
Other
• Green tea
• Unsalted, not roasted, Almonds
You'll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man:
1) High-fructose corn syrup (HFCS)
2) Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)
You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes).
Superior health and fat loss are possible for everyone. It does take some prep time and planning though. You can do it!
Take a risk today!!
Your friend in fitness,
Prepare Your Weekly Nutrition Plan
Build better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals).
But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings.
It's important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn't be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks such as choosing salads if you must frequent a fast food establishment.
So here's a three-step guideline on building a better nutrition plan:
1) Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan.
You can prepare serving sizes of just about anything. Carry a small cooler with you. Put in snack begs of carrots, strawberries, an apple, and of course protein options such as a shake, hard boiled egg, turkey wrap, a few raw nuts, or 1/2 tuna sandwich. You can even plan one day at a time the night before if you feel overwhelmed by doing the whole week in advance. Your food mood can change so it is great to have a variety of options ready to go.
2) From your menu plan, you'll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it . Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house - so don't buy them and you'll avoid any future temptation.
3) Prepare the meals or prepare the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off).
Sample shopping list includes:
Fruits
• Apples
• Oranges
• Blueberries
• Melon
• Peaches
• Grapefruit
• Raspberries
Vegetables
• Peppers (red, yellow, green, & orange),
• Spinach
• Asparagus
• Broccoli
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce
Protein Sources
• Chicken breasts
• Turkey breasts
• Salmon fillets
• Lean beef
• Skim milk & low-fat, low-sugar yogurt
Other
• Green tea
• Unsalted, not roasted, Almonds
You'll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man:
1) High-fructose corn syrup (HFCS)
2) Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)
You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes).
Superior health and fat loss are possible for everyone. It does take some prep time and planning though. You can do it!
Take a risk today!!
Your friend in fitness,
Wednesday, September 3, 2008
Stressed Mothers Making Kids Fat
Today’s Re-Powering information. – I have spoke about some of the weight loss resisters including lack of sleep, toxicity, and stress. Here’s yet another study linking stress to obesity, but now not only is the weight gain attributed to the person who is stressed, but now children are sensing the stress of their mothers and it’s said to be another contributing factor or childhood obesity. We all need to chill out!!!
Stressed mothers may raise fat children: study
By Michael Conlon
CHICAGO (Reuters) - Millions of poor children in the United States may be getting fat before age 10 because their mothers are stressed out and the youngsters seek escape in unhealthy comfort food, researchers said on Tuesday.
The stress is rooted in poverty and can be brought on by money woes, work loads, insufficient health insurance and other factors, said Craig Gundersen of the University of Illinois, who led the study.
"People will eat in response to feeling stress," he said in a telephone interview, and in this case children may be eating more in response to stress-related trouble at home.
The findings show there is a need for a firm social safety net for poor families with protections such as food stamps; better financial education to help people better manage money; and adequate health insurance coverage, he said.
Gundersen and colleagues at Iowa State University and Michigan State University looked at data on 841 children in families living below the poverty line who were part of a government nutrition survey conducted from 1999 to 2002.
"We found that the cumulative stress experienced by the child's mother is an important determinant of child overweight," the research team reported in a study published in the September issue of Pediatrics.
Children in stressed homes where there was plentiful food were more likely to be overweight or obese than those living in stressed situations where food was scarce, they added, because while both were reacting to stress, the former group had food available in which to find refuge.
"Children in food-secure households may have a greater ability to consume more 'comfort foods,' which are often unhealthy, in response to the (stress) they experience," they wrote.
Because most American children do not live in settings where food is scarce, the findings on maternal stress "may be an important factor for children in the United States who are overweight or obese," they concluded.
"Our findings are particularly relevant for children between the ages of 3 and 10," the researchers wrote, because older children can find release outside the home through friends or work.
An estimated 17 percent of U.S. children between the ages of 2 and 19 are obese and another 16 percent are overweight.
"A number of mothers in this study suffer from at least one symptom of depression and anxiety. By providing these women with relevant medical care and counseling, these symptoms may be alleviated with the further indirect benefit of reducing childhood overweight," the researchers wrote.
End.
Lets chill out, simplify, dream, mediatate, relax and rejuvinate.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
www.DentonBootCamp.com
Stressed mothers may raise fat children: study
By Michael Conlon
CHICAGO (Reuters) - Millions of poor children in the United States may be getting fat before age 10 because their mothers are stressed out and the youngsters seek escape in unhealthy comfort food, researchers said on Tuesday.
The stress is rooted in poverty and can be brought on by money woes, work loads, insufficient health insurance and other factors, said Craig Gundersen of the University of Illinois, who led the study.
"People will eat in response to feeling stress," he said in a telephone interview, and in this case children may be eating more in response to stress-related trouble at home.
The findings show there is a need for a firm social safety net for poor families with protections such as food stamps; better financial education to help people better manage money; and adequate health insurance coverage, he said.
Gundersen and colleagues at Iowa State University and Michigan State University looked at data on 841 children in families living below the poverty line who were part of a government nutrition survey conducted from 1999 to 2002.
"We found that the cumulative stress experienced by the child's mother is an important determinant of child overweight," the research team reported in a study published in the September issue of Pediatrics.
Children in stressed homes where there was plentiful food were more likely to be overweight or obese than those living in stressed situations where food was scarce, they added, because while both were reacting to stress, the former group had food available in which to find refuge.
"Children in food-secure households may have a greater ability to consume more 'comfort foods,' which are often unhealthy, in response to the (stress) they experience," they wrote.
Because most American children do not live in settings where food is scarce, the findings on maternal stress "may be an important factor for children in the United States who are overweight or obese," they concluded.
"Our findings are particularly relevant for children between the ages of 3 and 10," the researchers wrote, because older children can find release outside the home through friends or work.
An estimated 17 percent of U.S. children between the ages of 2 and 19 are obese and another 16 percent are overweight.
"A number of mothers in this study suffer from at least one symptom of depression and anxiety. By providing these women with relevant medical care and counseling, these symptoms may be alleviated with the further indirect benefit of reducing childhood overweight," the researchers wrote.
End.
Lets chill out, simplify, dream, mediatate, relax and rejuvinate.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
www.DentonBootCamp.com
Thursday, August 28, 2008
Food Diary for Weight Loss
Today’s RePowering Information – I have always been a big beliver in keeping a diary for weight loss success (as well as success in general). There is something so powerful to writing things down such as goals and food intake. Most times when you see a weight loss success story, it included recording food intake in one form or another. Knowing you are going to write it down and a coach is going to check it makes you think about making healthier choices. But don’t just take my work for it. Read the new story below.
Dear (Food) DiaryBy SANJAY GUPTA, M.D. Illustration by Corliss Elizabeth Williams for TIME
Article ToolsPrintEmailSphereAddThis RSSYahoo! Buzz Two nights ago, I had a handful of M&M's. In fact, I can tell you I ate seven of the peanut kind, which is my favorite. Under normal circumstances, I would've simply grabbed a bunch, mindlessly eaten them while talking to a colleague and forgotten them entirely.
Instead, I know the specific number I ate because I am keeping a food diary. I write down everything I consume, with great detail. I had a single packet of ketchup with my eggs the other morning and 4 oz. (113 g) of green-tea-flavored frozen yogurt with my daughter two days before that. I started the diary because I wanted to test the striking new results of a paper published in the August issue of American Journal of Preventive Medicine. Scientists at several clinical-research centers in the U.S. found that dieters who kept a food diary lost twice as much weight as those who didn't.
The study tracked nearly 1,700 overweight or obese adults across the country who were at least 25 years old. Men and women were included, and 44% of the group was African American. All participants were encouraged to use such weight-loss maintenance strategies as calorie restriction, weekly group sessions and moderately intensive exercise as well as to keep a food journal. The senior investigator, Victor Stevens of Kaiser Permanente Center for Health Research in Portland, Ore., told me that "hands down, the most successful weight-loss method was keeping a record of what you eat." In the six-month study, participants who kept a food journal six or seven days a week lost an average of 18 lb. (8 kg), compared with an average of 9 lb. (4 kg) lost by non-diary keepers.
Of course, as you might guess, "it's not just writing it down that counts," Stevens says. It is also about using that record to identify eating habits that need to be modified. While most people think they know what they eat, they really have only a general idea and tend to have selective memory, especially when it comes to the foods that aren't so good for us. With a detailed food diary, you can see where those extra calories are coming from.
As soon as I started writing down all the foods I was eating, I wondered exactly how many calories I was consuming. I found a terrific site called the Daily Plate at livestrong.com. It not only lets you accurately count calories but also helps you find people with eating habits similar to your own. A virtual cheerleading squad could help motivate you to stay away from that bag of M&M's, or whatever food weaknesses you may have.
While keeping a food diary works, it's best to do so in conjunction with regular exercise. Losing just 10 lb. (4.5 kg) can help control high blood pressure and reduce your risk of diabetes, heart disease and stroke. Drop a few pounds, and you might get an immediate thank-you from your knees and other joints. It is also likely that your sleep will improve, as will your energy levels.
There is another part of the food-diary experiment that really seems to be working for me. In addition to being honest and diligent about the diary, I am showing everything in my diet diary—down to the last morsel—to my wife. Stevens says it's all about accountability. You may have been thinking about eating that extra cookie, he says, "but you didn't want it to show up on the diary at the end of the day." Tonight, we are eating 6 oz. (170 g) of grilled tilapia with steamed broccoli and a handful of steamed brown rice. I originally thought we were going to have steak tonight, but my wife got hold of my food diary. And, yes, she saw those M&M's.
— With reporting by Danielle N. Dellorto
Dear (Food) DiaryBy SANJAY GUPTA, M.D. Illustration by Corliss Elizabeth Williams for TIME
Article ToolsPrintEmailSphereAddThis RSSYahoo! Buzz Two nights ago, I had a handful of M&M's. In fact, I can tell you I ate seven of the peanut kind, which is my favorite. Under normal circumstances, I would've simply grabbed a bunch, mindlessly eaten them while talking to a colleague and forgotten them entirely.
Instead, I know the specific number I ate because I am keeping a food diary. I write down everything I consume, with great detail. I had a single packet of ketchup with my eggs the other morning and 4 oz. (113 g) of green-tea-flavored frozen yogurt with my daughter two days before that. I started the diary because I wanted to test the striking new results of a paper published in the August issue of American Journal of Preventive Medicine. Scientists at several clinical-research centers in the U.S. found that dieters who kept a food diary lost twice as much weight as those who didn't.
The study tracked nearly 1,700 overweight or obese adults across the country who were at least 25 years old. Men and women were included, and 44% of the group was African American. All participants were encouraged to use such weight-loss maintenance strategies as calorie restriction, weekly group sessions and moderately intensive exercise as well as to keep a food journal. The senior investigator, Victor Stevens of Kaiser Permanente Center for Health Research in Portland, Ore., told me that "hands down, the most successful weight-loss method was keeping a record of what you eat." In the six-month study, participants who kept a food journal six or seven days a week lost an average of 18 lb. (8 kg), compared with an average of 9 lb. (4 kg) lost by non-diary keepers.
Of course, as you might guess, "it's not just writing it down that counts," Stevens says. It is also about using that record to identify eating habits that need to be modified. While most people think they know what they eat, they really have only a general idea and tend to have selective memory, especially when it comes to the foods that aren't so good for us. With a detailed food diary, you can see where those extra calories are coming from.
As soon as I started writing down all the foods I was eating, I wondered exactly how many calories I was consuming. I found a terrific site called the Daily Plate at livestrong.com. It not only lets you accurately count calories but also helps you find people with eating habits similar to your own. A virtual cheerleading squad could help motivate you to stay away from that bag of M&M's, or whatever food weaknesses you may have.
While keeping a food diary works, it's best to do so in conjunction with regular exercise. Losing just 10 lb. (4.5 kg) can help control high blood pressure and reduce your risk of diabetes, heart disease and stroke. Drop a few pounds, and you might get an immediate thank-you from your knees and other joints. It is also likely that your sleep will improve, as will your energy levels.
There is another part of the food-diary experiment that really seems to be working for me. In addition to being honest and diligent about the diary, I am showing everything in my diet diary—down to the last morsel—to my wife. Stevens says it's all about accountability. You may have been thinking about eating that extra cookie, he says, "but you didn't want it to show up on the diary at the end of the day." Tonight, we are eating 6 oz. (170 g) of grilled tilapia with steamed broccoli and a handful of steamed brown rice. I originally thought we were going to have steak tonight, but my wife got hold of my food diary. And, yes, she saw those M&M's.
— With reporting by Danielle N. Dellorto
Monday, August 25, 2008
Avoid the Beauty Bullies - Building Women's Self Esteem
Today’s Re-Powering Information: - Wow I really learned a few things from today’s article. I was intrigued by this one since it’s the first day of school and for many young girls (and of course boys) the peer pressure begins again. I didn’t realize the pressure to be beautiful was starting as early as kindergarten and continuing into the corporate workplace. I’m not saying looks are not important, but I suppose for me that being healthy was always paramount. I think every woman should wake up and make an effort to look her best for her own self confidence and esteem, but not to please anyone in her peer group. I don’t believe extreme measures should be taken to look beautiful, but instead to look within and look for your natural features beyond what Vogue says is the ideal skin tone, eye shape or hair color.
Wearing the latest jeans or jewelry has never been important to me. I know women obsessed by it. I just don’t believe its healthy and it sets the tone for our young girls (and boys) about their bodies. We are their greatest teachers and if we don’t have a positive image about ourselves you can bet theirs will only be further diminished with today’s media and peer pressure.
I’m suggesting we stick together, support and lift each other up, eliminate the criticism, do our best to look our natural best so that we feel good about ourselves and give those around us a positive boost. Nothing good comes of criticizing anyone. My grandmother lived with us growing up and she was very critical. I could remember dreading going down stairs b/c I would wonder what thing she was not going to like. Would it be my socks or the way I had my hair? Thankfully I don’t think there are any long term scars, but I am sure we can all share similar stories of personal criticism that was unnecessary and unproductive.
Read on to see the details of particularly how women can be cruel to each other and how women go to great lengths to have just the right look to avoid being bullies by beauties!
Women Dying To Be Beautiful?
If researchers are right, it may be more than mere coincidence that beauty and pain are so frequently intertwined in pop culture.
Indeed, a new report released this week from the YWCA contends that American women are obsessed with the pursuit of perfection – and paying for it in painful ways we may not even realize.
“What’s really new here is the sheer extent to which women and girls are willing to go – literally causing physical harm – to be ‘beautiful’ according to the standards perpetuated by a youth-obsessed media culture with literally thousands of messages 24 hours a day,” said YWCA USA CEO Dr. Lorraine Cole.
Titled “The Beauty Report” the data is gleaned from studies conducted over the last several years by a variety of researchers. But Cole says the common thread that runs through them all is the clear evidence of womens obsession with the pursuit of beauty – as well as the pursuit of an idealized body image most of us will never obtain. And she says, doing so produces a life-long burden that eventually takes a physical and emotional toll on our mental and physical health.
Among the numbers in the report with the most impact:
80% of women say they are very unhappy with the way they look.
67% of women aged 25 to 45 are trying to lose weight – even though 53% of them were considered to be a “healthy” weight.
While 40% of newly diagnosed cases of eating disorders – like anorexia or bulimia – are found in girls between the ages of 15 and 19, symptoms of the disorder are now showing up as early as kindergarten.
American women spend almost $7 billion dollars a year on products used in the pursuit of beauty. Over a 5 year period that translates into 1 year of college tuition. Invest just half of that sum into a savings account for 10 years and end up with nearly $10,000.
But perhaps the most telling aspect of this report had less to do with our individual pursuit of beauty - or the dollars we spend pursuing it- and more to do with how that pursuit is so deeply intertwined with peer acceptance.
I’m talking about what I like to call the “beauty bullies “ – you know who they are, that clique of cute-girls who pick on less-cute-girls because of how they look. According to the report this behavior not only influences our relentless pursuit of beauty, it has seen an alarmingly steady rise since the 1990s.
What’s even more interesting – at least from the 40 something gals point of view - is that this behavior doesn’t seem to end at the Senior Prom. Often these “beauty bullies” carry their peer pressure tactics right onto the college campus, into the sorority house and eventually, down the hallowed halls of some of America’s biggest corporations.
How bad is it? According to the report “lookism” - a term coined to describe prejudice based on appearance - is an increasingly prevalent equal opportunity employment issue. In one analysis researchers found that those who were considered less attractive actually earned 9% less than those who were considered good looking.
Many believe it is the same “beauty bullies” we met in junior high school that are now driving the “lookism” movement against other women in the business world.
The Pursuit of Beauty: Can It Ever Be Healthy?
While the report served to raise some important issues, in my opinion it also overlooked a few.
Indeed, it failed to address the idea that at least part of the increased interest in beauty products and cosmetic treatments has to do with the fact that they are simply more available - both in terms of convenience and affordability.
While our mothers and grandmothers were hard pressed to find anything more than a jar of Ponds Cold Cream to soothe their furrowed brows, today, the selection of treatments – as well as what they can accomplish and their relative affordability - places the pursuit of self improvement in tantalizingly close reach.
In this respect the report may have been a little harsh on those who are able to simply take advantage of what the beauty and medical industry has to offer - - which can be done safely, and without obsession.
That said, the real issue that seems to be at stake here is not so much the fact that women are in hot pursuit of the perfect face or body, but rather the feeling that they have no choice in the matter.
Be it acceptance among their peers, in the workplace, or in the high stakes world of love and romance, once a woman is made to believe that being herself is no longer good enough, she is in marked danger of crossing that nearly invisible line that separates healthy self improvement from dangerous beauty obsession.
Left untended, those feelings of self doubt can cripple us with depression, anxiety, phobias - and at it’s worst lead us deep into addictions, domestic violence, and self hatred so strong it can eventually kill us.
So I guess the real importance in the Beauty Report is not so much to tell us that we shouldn’t yearn for that fabulous new red Dior lipstick or covet those wrinkle relieving Botox injections - or do what we can to get them. The key, it seems is not to feel any less about ourselves if those yearnings are never realized. We really are okay just the way we are.
One final point to consider: It’s not just a matter of being less hard on ourselves - as women, we also have an obligation to stop being so hard on each other.
Originally Posted by Colette Bouchez at Red Dress Diary http://www.reddressdiary.com/
End
Boy, we do cover all topics here don’t’ we ???
Have a great day and Pay if Forward!!!
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Wearing the latest jeans or jewelry has never been important to me. I know women obsessed by it. I just don’t believe its healthy and it sets the tone for our young girls (and boys) about their bodies. We are their greatest teachers and if we don’t have a positive image about ourselves you can bet theirs will only be further diminished with today’s media and peer pressure.
I’m suggesting we stick together, support and lift each other up, eliminate the criticism, do our best to look our natural best so that we feel good about ourselves and give those around us a positive boost. Nothing good comes of criticizing anyone. My grandmother lived with us growing up and she was very critical. I could remember dreading going down stairs b/c I would wonder what thing she was not going to like. Would it be my socks or the way I had my hair? Thankfully I don’t think there are any long term scars, but I am sure we can all share similar stories of personal criticism that was unnecessary and unproductive.
Read on to see the details of particularly how women can be cruel to each other and how women go to great lengths to have just the right look to avoid being bullies by beauties!
Women Dying To Be Beautiful?
If researchers are right, it may be more than mere coincidence that beauty and pain are so frequently intertwined in pop culture.
Indeed, a new report released this week from the YWCA contends that American women are obsessed with the pursuit of perfection – and paying for it in painful ways we may not even realize.
“What’s really new here is the sheer extent to which women and girls are willing to go – literally causing physical harm – to be ‘beautiful’ according to the standards perpetuated by a youth-obsessed media culture with literally thousands of messages 24 hours a day,” said YWCA USA CEO Dr. Lorraine Cole.
Titled “The Beauty Report” the data is gleaned from studies conducted over the last several years by a variety of researchers. But Cole says the common thread that runs through them all is the clear evidence of womens obsession with the pursuit of beauty – as well as the pursuit of an idealized body image most of us will never obtain. And she says, doing so produces a life-long burden that eventually takes a physical and emotional toll on our mental and physical health.
Among the numbers in the report with the most impact:
80% of women say they are very unhappy with the way they look.
67% of women aged 25 to 45 are trying to lose weight – even though 53% of them were considered to be a “healthy” weight.
While 40% of newly diagnosed cases of eating disorders – like anorexia or bulimia – are found in girls between the ages of 15 and 19, symptoms of the disorder are now showing up as early as kindergarten.
American women spend almost $7 billion dollars a year on products used in the pursuit of beauty. Over a 5 year period that translates into 1 year of college tuition. Invest just half of that sum into a savings account for 10 years and end up with nearly $10,000.
But perhaps the most telling aspect of this report had less to do with our individual pursuit of beauty - or the dollars we spend pursuing it- and more to do with how that pursuit is so deeply intertwined with peer acceptance.
I’m talking about what I like to call the “beauty bullies “ – you know who they are, that clique of cute-girls who pick on less-cute-girls because of how they look. According to the report this behavior not only influences our relentless pursuit of beauty, it has seen an alarmingly steady rise since the 1990s.
What’s even more interesting – at least from the 40 something gals point of view - is that this behavior doesn’t seem to end at the Senior Prom. Often these “beauty bullies” carry their peer pressure tactics right onto the college campus, into the sorority house and eventually, down the hallowed halls of some of America’s biggest corporations.
How bad is it? According to the report “lookism” - a term coined to describe prejudice based on appearance - is an increasingly prevalent equal opportunity employment issue. In one analysis researchers found that those who were considered less attractive actually earned 9% less than those who were considered good looking.
Many believe it is the same “beauty bullies” we met in junior high school that are now driving the “lookism” movement against other women in the business world.
The Pursuit of Beauty: Can It Ever Be Healthy?
While the report served to raise some important issues, in my opinion it also overlooked a few.
Indeed, it failed to address the idea that at least part of the increased interest in beauty products and cosmetic treatments has to do with the fact that they are simply more available - both in terms of convenience and affordability.
While our mothers and grandmothers were hard pressed to find anything more than a jar of Ponds Cold Cream to soothe their furrowed brows, today, the selection of treatments – as well as what they can accomplish and their relative affordability - places the pursuit of self improvement in tantalizingly close reach.
In this respect the report may have been a little harsh on those who are able to simply take advantage of what the beauty and medical industry has to offer - - which can be done safely, and without obsession.
That said, the real issue that seems to be at stake here is not so much the fact that women are in hot pursuit of the perfect face or body, but rather the feeling that they have no choice in the matter.
Be it acceptance among their peers, in the workplace, or in the high stakes world of love and romance, once a woman is made to believe that being herself is no longer good enough, she is in marked danger of crossing that nearly invisible line that separates healthy self improvement from dangerous beauty obsession.
Left untended, those feelings of self doubt can cripple us with depression, anxiety, phobias - and at it’s worst lead us deep into addictions, domestic violence, and self hatred so strong it can eventually kill us.
So I guess the real importance in the Beauty Report is not so much to tell us that we shouldn’t yearn for that fabulous new red Dior lipstick or covet those wrinkle relieving Botox injections - or do what we can to get them. The key, it seems is not to feel any less about ourselves if those yearnings are never realized. We really are okay just the way we are.
One final point to consider: It’s not just a matter of being less hard on ourselves - as women, we also have an obligation to stop being so hard on each other.
Originally Posted by Colette Bouchez at Red Dress Diary http://www.reddressdiary.com/
End
Boy, we do cover all topics here don’t’ we ???
Have a great day and Pay if Forward!!!
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Subscribe to:
Posts (Atom)