Fiber for Life

Remember last time we discussed that the average amount of fiber in the Western diet is about 10 grams per day, and that of a traditional diet is 40 to 60 grams of fiber per day. Of all the diseases of affluence, cardiovascular disease is the biggest killer. Wouldn’t you like to know how to stop it? In a 14-year long study, researchers evaluated the association between dietary fiber intake and deaths due to cardiovascular disease in a group of over 58,000 men and women, ages 40 to 79. The subjects with the highest amount of dietary fiber intake (which was only about 14 grams per day) were 18% less likely to die from cardiovascular disease.

Cardiovascular disease includes both heart disease and strokes, if we isolate out just coronary heart disease, men who consumed the most fiber were 58% less likely to die and women 45% less likely. If a medication was developed to lower death rates of heart disease by almost 60%, it would be hailed as a major breakthrough. Of course a drug like that would be ridiculously expensive and the profits to the pharmaceutical company would be astronomical, and yet lowly fiber does that for just pennies.

Personal responsibility is the only game in town so if you want to do something good for your body and for your longevity, start increasing your dietary fiber intake. Start slowly but start today.

 

In addition to the fiber sources mentioned last time, here are some more to start incorporating into your diet (I gently modified a list from a good article I read on the Harvard website):

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A study just published in the International Journal of Food Safety, Nutrition, and Public Health has made a clear connection between developing countries taking on a more ‘western’ diet and the eventual onset of these diseases of affluence. When more traditional dietary options are replaced by highly processed foods, high in sugars, saturated fats, beef and dairy products and low in dietary fiber, chronic disease always follows.

The authors of the report state that “physiological actions such as reducing cholesterol and attenuating blood glucose, maintaining gastrointestinal health, and positively affecting calcium bioavailability and immune function,” can be affected by proper dietary choices and emphasize that the consumption of “dietary fibre can help to improve the health benefits of new generations.” The research team concludes, “Consuming adequate quantities of [dietary fiber] can lead to improvements in gastrointestinal health, and reduction in susceptibility to diseases such as diverticular disease, heart disease, colon cancer, and diabetes. Increased consumption has also been associated with increased satiety and weight loss.”

Good Sources of Fiber Include:

• Whole grains, like brown rice and oats
• Vegetables
• Fruit, like apples and pears (but not fruit juice)
• BEANS! (1/2 cup provides over 10 grams of fiber)
• Flaxseed, best to grind it fresh in a coffee grinder (but not flaxseed oil)
• Chia seed
• And you can supplement with psyllium, rice bran, guar gum, apple pectin, glucomannan. Check out PureLean Fiber

There are lots of delicious ways to increase your intake of fiber. Start slowly but start today.

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Fish Oils for Muscle Strength?

Last time we discussed an interesting recent study that demonstrated the positive benefits of supplementing fish oil for the improvement of muscle strength. This article focuses more on the broad scope of benefits of fish oil and what to look for in a supplement. Quality fish oil matters. Just in case you didn’t catch this news in 2010, there were eight companies that were sued for having contaminants in their fish oils: CVS Pharmacy, General Nutrition (GNC), Now Health Group, Omega Protein, Pharmavite, Rite Aid, Solgar and Twin Lab.

So, you only want to choose companies that are verified with third party testing for quality and purity and will provide a Certificate of Analysis upon request. Pure Prescriptions offers fish oils and essential fatty acids from companies that maintain the strictest standards. I especially like Pure Prescriptions (Ultimate Omega) and Nordic Naturals (ProOmega). In general, I recommend mostly fish oils, but just as with the multivitamins, I recommend occasionally changing your essential fatty acid supplement to provide your body with a variety omegas fatty acids.

 

1. WHAT ARE ESSENTIAL FATTY ACIDS (EFAs), & WHY DO WE NEED TO TAKE OMEGA-3 EFAs?

Essential fatty acids (EFAs) are polyunsaturated fats that our bodies need but cannot produce. Therefore, they must be consumed through food or supplements. There are two families of EFAs: omega-3 and omega-6, which need to be consumed in a balanced ratio. The body must receive a balanced supply of omega-3 and omega-6 EFAs to ensure proper eicosanoids production. Eicosanoids are hormone-like compounds that affect virtually every system in the body-they regulate pain and inflammation, help maintain proper blood pressure and cholesterol levels, and promote fluid nerve transmission. The problem is that, in our modern industrialized food system, omega-3s have become largely absent from the food chain while omega-6s have become overabundant. Even the healthiest diets contain too many omega-6s and not enough omega-3s. Decades of scientific evidence indicates that this EFA imbalance can contribute to chronic inflammation and a variety of chronic health issues. The most beneficial omega-3s that we’re missing are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Purified fish oil is the best direct source of EPA and DHA.

2. WHAT ARE THE EARLY SIGNS OF OMEGA-3 DEFICIENCY?

• Fatigue
• Poor memory
• Immune weakness
• Dry skin, eczema, or hair loss
• Heart problems
• Reproductive problems (men and women)
• Mood swings or depression
• Poor circulation

3. CAN WE GET ENOUGH OMEGA-3s FROM THE FOOD WE EAT?

Fish is the primary food source of the omega-3s EPA and DHA, but Americans simply don’t eat enough fish on a regular basis. Even those who eat fish several times a week aren’t getting enough EPA and DHA because much of the fish consumed today is farm raised and lacks significant amounts of EPA and DHA. Also, many people are increasingly avoiding fish due to growing concerns about environmental toxins in fish (such as mercury, dioxins, PCBs, etc.). In addition, there are several factors that can lead to a reduced absorption of EFAs-age, poor diet, alcohol consumption, low levels of certain vitamins and minerals, some prescription drugs, compromised immune status, and a diet high in saturated and/or trans-fatty acids (meat, dairy, fast food, fried food, baked goods, and processed foods). Moreover, people with health challenges or those who are currently deficient often require a minimum of 2-4 grams a day of EPA and DHA, which is difficult to obtain from fish alone.

4. DO PREGNANT WOMEN NEED OMEGA-3s?

It is especially important for pregnant and breastfeeding women to consume DHA (one of the omega-3s in fish oil) because the developing baby is dependent on mom! DHA is an essential fatty acid-we must get it from diet or supplements, because our bodies don’t make it-and consuming enough DHA is critical for normal and healthy development of infant brain, eyes, and nervous system. Inadequate consumption of DHA during pregnancy has been linked to shortened gestational periods and premature delivery, and postpartum depression. Experts recommend that women consume 300-600 mg of DHA daily while pregnant and breastfeeding.

5. HOW SOON WILL I SEE RESULTS FROM SUPPLEMENTING WITH OMEGA-3 FISH OIL?

It will vary depending on the concentration of the fish oil, your current nutritional state, dosage, and current health. We often hear that our customers “feel better” and experience “clearer thinking” and “enhanced well being” within 2 weeks. For optimal results, we recommend you take your fish oil daily for at least two months to evaluate their benefits, and also reduce your intake of saturated, hydrogenated, and trans-fats.

6. WHAT SHOULD I LOOK FOR WHEN PURCHASING A FISH OIL SUPPLEMENT TO ENSURE HIGH QUALITY?

• Third-party test results for purity and freshness. A third-party certificate of analysis indicates the levels of purity from environmental toxins, and the oxidation level (or freshness) of the oil.
• Manufacturing standards. Is the fish oil manufactured according to international quality standards?
• Smell and taste. Does the fish oil smell or taste fishy? If so, the fish oil has most likely been exposed to oxygen and is becoming rancid. Rancid (oxidized) oils should be avoided, as they yield less-than-healthy effects. Avoid fish oils that have really strong flavorings added to them because they are most likely trying to hide the fishy flavor of rancid oil.
• Supportive scientific research to prove the efficacy of the fish oil brand.
• Sustainable fishing practices. Any environmentally responsible fish oil manufacturer should offer transparency into their fishing practices.

7. WHAT ARE THE GENERAL USES FOR EPA/DHA FISH OIL?

Heart Health: EPA and DHA from fish oil promote cardiovascular health by supporting healthy triglyceride and lipid metabolism, promoting healthy blood flow and vascular function, and maintaining healthy platelet function.

Joint Function: Fish oil moderates the production of prostaglandins and leukotrienes, helping to maintain connective tissue health and comfort.

Gastrointestinal Tract Comfort: Studies suggest that omega-3 fatty acids may play a role in maintaining healthy gastrointestinal function and comfort by supporting healthy eicosanoid production.

Skin Health: Omega-3 fatty acids protect keratinocytes and skin fibroblasts from free radicals and immune mediators generated by sun exposure. Additionally, they help promote elasticity and hydration for smoother looking skin.

Remember the basic baseline nutritional supplementation that everybody needs:

• Multivitamin-mineral -check out:
  • Daily Multi
  • Polyphenol Nutrients
  • Men’s Nutrients
  • Women’s Nutrients
• Fish oil-check out:
  • Ultimate Omega
  • ProOmega
• Superfood antioxidant blend-check out:
  • NewGreens
  • Berry Fusion

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Muscle strength and functional capacity were assessed before and after the training period. Here are the results as described by the research authors: “The use of fish oil supplementation in addition to strength training potentiates the neuromuscular system, enhancing the muscle strength and the functional capacity in elderly women. Thus, fish oil may be an attractive supplement for the elderly to maximize their neuromuscular responses to strength training, which is important to life quality.”

In other words, they got stronger! Just adding a simple supplement like fish oils caused them to get stronger than those not taking fish oils in just a few months. Here are some other benefits of omega-3 fish oils:

• Alters eicosanoid production
• Decreases blood cholesterol
• Decrease platelet aggregation
• Decreases triglycerides
• Enhances immune lymph function
• Increases exercise tolerance
• Increases HDL (the good cholesterol)
• Precursor for series 3 prostaglandins (anti-inflammatory)

Fish oils and other essential fatty acids are so important that we’re going to continue this theme next time.

Check out Ultimate Omega-3

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Don’t Let Your Brain Shrink Part 1

I think sometimes we can confuse common with normal. Many believe that it is normal for brain function to decline with age but I think it is common and NOT normal. When we think of brain function declining, we usually assume that means cognitive decline like memory loss, but did you also know that the brain controls digestion? And muscle function? And hormone balance? And much much more. In fact it has been estimated the nearly 100% of people will have chronic gastrointestinal issues by the age of 70, and much of that comes from the brain’s role in gut function.

By the way, the issues go both ways, problems in the gut can lead to problems in the brain. For example, the absorption of vitamin B12 is a complex sequence of events in the gastrointestinal tract, and if there are any problems along the way, B12 will not be absorbed. We will see in just a moment that vitamin B12 deficiency is bad for the brain.

There was a recent study published in the medical journal Neurology. Men and women 65 years of age or older were enrolled in a study in which blood samples were collected at the beginning and end of the study period. After 4 ½ years MRI brain scans were conducted revealing that brain volume was decreased in those subjects who were deficient in vitamin B12. The research team also found that blood markers of low B12 status was linked to poor memory.

Another study published in Neurology back in 2008 came up with a similar conclusion. The study author from the University of Oxford, Anna Vogiatzoglou, said: “Many factors that affect brain health are thought to be out of our control, but this study suggests that simply adjusting our diets to consume more vitamin B12 through eating meat, fish, fortified cereals or milk may be something we can easily adjust to prevent brain shrinkage and so perhaps save our memory.”

I would also add to that list vitamin B12 supplementation as a viable option to prevent B12 deficiency.

Here are some risk factors for low vitamin B12 status:

• Vegan diet – vitamin B12 is only found in food of animal origin like meat, fish, milk and eggs
• Lack of intrinsic factor – usually caused by pernicious anemia that causes autoimmune damage of this important transport molecule
• Inflammatory bowel conditions – like Celiac disease or Crohn’s disease causing malabsorption
• Certain medications – like Metformin (a diabetes drug)
• Gastrointestinal surgery – especially of the distal ileum where vitamin B12 is absorbed
• Pancreatic enzyme deficiencies or low stomach acid
• Increased requirement – during pregnancy, or conditions like hyperthyroidism and late stage cancer

Symptoms of severe vitamin B12 deficiency may include:

• Cognitive decline
• Neurological sensations like tingling of the hands and feet; and burning of the tongue
• Fatigue
• Weakness
• Loss of appetite
• Intermittent constipation and diarrhea
• Abdominal pain
• Weight loss
• Menstrual symptoms
• Psychological symptoms

Most symptoms can occur before the deficiency is severe enough to cause anemia. Healthcare professionals have a series of laboratory tests that can determine B12 deficiency at earlier stages that are not accompanied by anemia. Feel free to contact us if you have questions on this topic.

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The study was conducted by scientists from the Oregon Health and Science University in Portland, Ore., and the Linus Pauling Institute at Oregon State University and was published in the journal Neurology, the main medical publication of the American Academy of Neurology.

The authors of the study declare:

“This approach clearly shows the biological and neurological activity that’s associated with actual nutrient levels, both good and bad. The vitamins and nutrients you get from eating a wide range of fruits, vegetables and fish can be measured in blood biomarkers. I’m a firm believer these nutrients have strong potential to protect your brain and make it work better. These findings are based on average people eating average American diets. If anyone right now is considering a New Year’s resolution to improve their diet, this would certainly give them another reason to eat more fruits and vegetables.”

The study analyzed 30 different nutrients in the blood and made a significant connection of the long suspected role of nutrition in the development of Alzheimer’s disease and other cognitive disorders. The foundation of nearly every nutritional supplement protocol I prescribe includes a high-quality multi vitamin-mineral product and a fish oil supplement. There are many different kinds to choose from, here are a few of my favorites:

High-quality multi vitamin-mineral products:

• Polyphenol Nutrients
• Daily-Multi
• Men’s Nutrients
• Women’s Nutrients

High-potency fish oil products:

• Ultimate Omega-3
• ProOmega
• Pure NKO
• Arctic Cod Liver Oil

Next time we will continue our theme of preventing brain shrinkage and bring you more insight into this most powerful and least understood organ of our body.

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About 8 ounces (240mL) of the juice was consumed 3 times per day, providing a total daily dose of 1050 mg of calcium and 300 IU of vitamin D. The study was conducted on overweight and obese individuals. The authors conclude, “A large portion of the population is deficient in vitamin D, and dietary calcium intake often does not meet current recommendations. Although more needs to be learned about the role of calcium and vitamin D in lipolysis, the data underscore the possible role of these 2 nutrients in fat metabolism and support a potential role of calcium and vitamin D in the preferential and beneficial reduction of visceral adipose tissue, which has been linked to several metabolic disorders.”

A similar study that was published a couple years ago in the British Journal of Nutrition, reported comparable results. Instead of drinking juice, the study subjects took pills that contained calcium and vitamin D. Only women with the lowest calcium intake prior to the study seemed to get added fat-loss benefits from the supplement. Supplement users lost 13 pounds, on average, versus 3 pounds in the placebo group. The authors of that study concluded, “Our hypothesis is that the brain can detect the lack of calcium and seeks to compensate by spurring food intake, which obviously works against the goals of any weight loss program. Sufficient calcium intake seems to stifle the desire to eat more.”

More studies will have to be done to determine the exact mechanism by which these nutrients aid in fat burning. Until then, at least get your vitamin D tested and take a good multi vitamin-mineral supplement.

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Insulin Resistance (or metabolic syndrome) manifests when the cells of the body become resistant to the effect of insulin. Insulin is a hormone that acts like a key that opens the lock to the door of the cells allowing glucose (blood sugar) to enter and provide energy for the cell. However, if glucose has been excessive in the blood (due mainly to unhealthy food choices), then the key (insulin) can “wear out” the lock (insulin receptor) over time, making the cell “insulin resistant.” When the glucose is blocked from entering the cell, it stays in the bloodstream and causes a lot of problems like inflammation, free radical damage, and excess fat storage.

The American Journal of Respiratory and Critical Care Medicine has this to say about belly fat and another major health concern:

CHICAGO (Reuters) – Carrying excess weight around the middle can impair lung function, adding to a long list of health problems associated with belly fat, French researchers said on Friday.

Abdominal obesity is already linked with diabetes, high blood pressure and heart disease as part of a cluster of health problems known collectively as metabolic syndrome.

Researchers have now shown that a large waist measurement is strongly associated with decreased lung function, regardless of other complicating factors that affect the lungs such as overall obesity and smoking.

The researchers analyzed health information about 120,000 people in France, assessing demographic background, smoking history, alcohol consumption, as well as lung function with respect to a measure of obesity known as body mass index, waist circumference and other measures of metabolic health.

“We found a positive independent relationship between lung function impairment and metabolic syndrome due mainly to abdominal obesity,” Dr. Natalie Leone of the French National Institute for Health and Medical Research wrote in the American Journal of Respiratory and Critical Care Medicine.

The researchers defined abdominal obesity as having a waist circumference of greater than 35 inches for women and 40 inches for men.

Several large studies have linked poor lung function with higher rates of deaths and hospitalization from heart disease, the researchers said.

While it was not clear from the study, the researchers think belly fat may impair the way the diaphragm and chest function. Fat tissue is also known to increase inflammation in the body, which may be playing a role, they said.

Although the reasons may not be clear, Dr. Paul Enright of the University of Arizona said in a commentary there is now enough evidence to include waist measurements as part of routine assessments of lung function.

“Abdominal obesity could then be highlighted on the printed report so that the physician interpreting the report could take the effect of obesity into account,” Enright wrote.

If you have some of the following signs and symptoms of metabolic syndrome, next time I will be discussing a recent study that demonstrates a simple way to help the belly fat melt away.

• Central adipose tissue (A.K.A. belly fat)
• Fatigue
• Craving for sweets and caffeine
• Constant hunger
• Migrating aches and pains
• Elevated triglycerides and/or low HDL cholesterol
• Elevated blood pressure
• Elevated cortisol

Conservative estimates suggest that 25-35 percent of Westernized countries suffer from some degree of insulin resistance. That can pencil out to be at least 60 million U.S. adults and probably many more on the borderline.

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What is SR-Adrenal™?

SR-Adrenal™ provides a unique blend of nutrients and botanicals that increase vigor while at the same time increase resistance to stress and support the body systems that are most susceptible to stress. The most common use of this formula is for fatigue, lack of vitality, a tendency toward abdominal fat accumulation, emotional exhaustion, and lack of overall well-being. SR-Adrenal™ provides the key co-factors for synthesis and utilization of adrenal hormones.

SR-Adrenal™ ingredients have been shown to:

• Help increase stamina and enhance physical performance
• Promote a healthy adaptation to stress with a combination of traditional adaptogens from around the world
• Strengthen cardiovascular, adrenal, and immune system response to stress
• Increase the ability to withstand physical and emotional stressors
• Provide the key co-factors for synthesis and utilization of adrenal hormones

Who needs SR-Adrenal™ and why is it different?

SR-Adrenal™ is for the individual who has been diagnosed with adrenal insufficiency or who wants to increase the ability to withstand stress, combat fatigue, and promote overall adrenal well-being.

Is SR-Adrenal™ Safe?

This product is made with safe well-established all-natural vitamins, nutrients, and botanicals, known to support healthy adrenal gland function. Since some of the ingredients in SR-Adrenal are known to increase physical energy, it is not recommended that this product be taken at night as it may disrupt sleep.

What is in SR-Adrenal™?

Adrenal gland cofactors

Vitamin C, vitamin B6, biotin, pantothenic acid, zinc, and copper are all adrenal gland cofactors that are necessary for the synthesis and utilization of adrenal hormones, especially pregnenolone and DHEA.

SUPPLEMENT FACTS

Suggested Use: Take 2 capsules, 2 times per day between meals or as directed by your healthcare professional

Four vegetable capsules contain:

Serving Size: Four capsules

Servings per container: 30

• Vitamin C (ascorbic acid) 300 mg
• Vitamin B6 (pyridoxyl 5′-phosphate) 25 mg
• Biotin 1,000 mcg
• Pantothenic Acid (calcium pantothenate) 250 mg
• Zinc (as picolinate) 5 mg
• Copper (as citrate) 500 mcg
• Adrenal substance 500 mg
• Eleuthero Ext. (Eleuthero senticosus) (root) 400 mg
• Rhodiola rosea (3.5% rosavins and 1% salidrosides) 200 mg
• Panax ginseng (30% ginsenosides) (root/rhizome) 200 mg
• Adrenal cortex 200 mg
• Ashwaganda (Withania somnifera) (root) (1.5% withanolides) 100 mg

Adrenal extract (whole substance/cortex)

Adrenal extracts are derived from the adrenal glands of bovine sources. SR-Adrenal contains adrenal extracts that are made using the whole gland and also the cortex or outer portion of the gland.

Whole adrenal extracts (usually in combination with essential nutrients required for proper adrenal function) are most often used in cases of low adrenal function presenting as fatigue, inability to cope with stress, and reduced resistance to infection.

What is an Adaptogen?

In 1947, Dr. Nikolai Lazaren defined an adaptogen, “as an agent that allows the body to counter adverse physical, chemical, or biological stressors by raising nonspecific resistance toward such stress, thus allowing the organism to ‘adapt’ to the stressful circumstance.” This definition still holds true for today, but now also includes an ability to balance endocrine hormones and the immune system. Some examples of adaptogens are Eleutherococcus, Ginseng, Rhodiola.

Eleutherococcus senticosus

Eleuthero use dates back 2,000 years, according to Chinese medicine records. Referred to as ci wu jia in Chinese medicine, it was used to prevent respiratory tract infections, colds and flu. It was also believed to provide energy and vitality. Eleuthero has been shown to enhance mental acuity and physical endurance without the letdown that comes with caffeinated products. Research has shown that eleuthero improves the use of oxygen by the exercising muscle. This means that a person is able to maintain aerobic exercise longer and recover from workouts more quickly. It is also useful when the adrenal glands are depleted as it may help alleviate symptoms of fatigue and stress.

Ginseng

Panax (Asian) ginseng roots are taken orally as adaptogens, aphrodisiacs, nourishing stimulants, and in the treatment of type II diabetes, including sexual dysfunction in men.

Rhodiola rosea

The Vikings used rhodiola to enhance physical strength and endurance, and it was commonly used by many Northern peoples to treat fatigue, poor physical endurance, nervous system disorders, and infections, and to enhance fertility.

Rhodiola rosea is effective for improving mood and alleviating depression. Russian research shows that it improves both physical and mental performance, reduces fatigue, and prevents high-altitude sickness. Rhodiola rosea’s effects are attributed to its ability to optimize serotonin and dopamine levels, due to monoamine oxidase inhibition and to its influence on opioid peptides such as beta-endorphins.

Ashwagandha

Ashwagandha stimulates the activation of immune system cells, such as lymphocytes. It has also been shown to inhibit inflammation and improve memory. These actions may support the traditional reputation of ashwagandha as a tonic or adaptogen-counteracting the effects of stress and generally promoting wellness.

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• Focus
• Action
• Consistency
• Teamwork

Focus

The resolution needs to be clear and concise. Whatever it is that you want to achieve needs to be what you think about most of the time. This is the really hard part and definitely the most essential aspect to realizing your resolution. The mind tends to wander into the past or drift into the future so having focus means that you are able to concentrate on your resolution without worry and anxiety. You know that you are in focus when your mind is concentrating on what you desire. Then it is time to take action.

Action

The very next thing that needs to come after your resolution declaration is Action! For your resolution to be a reality you must take steps everyday toward achieving it. The kind of action that is necessary depends on the goal you are trying to achieve. Action is the engine powering you forward, without which your resolution will become a past memory. Concentrate on your objective and take consistent action every day.

Consistency

The action that propels you closer to your goal requires consistency. The more momentum you create in the direction toward your desire, the more realistic it is that you will get there. Nothing worth achieving happens overnight so you must make steady progress with the right action to accomplish your resolution. With the right focus and consistency of action, teamwork will accelerate your momentum and arrive at your destination with more excitement and energy.

Teamwork

When you collaborate with others there is that much more energy and action being applied to your progress. Whether you are a part of a support group or you hired an expert or you are teaming up with colleagues or pooling your resources or reading a book, you are collaborating with others making your desire much more of a reality. The spirit of teamwork sheds light and liveliness on your resolution.

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