Glutathione: Levels for Health, Strength & Optimal Performance

anti-aging, Fitness, Free Radicals, nutrition, performance, Recovery - Repair | Posted by admin March 30th, 2011

Glutathione is the master anti-oxidant in the body which supports health, enhances tissue and muscle repair,increases strength & endurance and slows the aging of cells.

What can reducing the oxidative process on the body mean for the athlete?

Many world-class athletes are discovering the importance of glutathione, which when maintained, gives them the edge over the competition. Increased glutathione levels provides athletes with increased strength and endurance, decreased recovery time from injury, less pain and fatigue and possibly an increase in muscle-promoting activities. During workouts, athletes generate free radicals which in turn lead to muscle fatigue and poorer performance. Glutathione neutralizes these radicals and allows our bodies to recover faster. Recent research indicates that the body has a natural tendency toward many degenerative diseases and aging itself. Some believe how well the body can protect itself from damage and recover from oxidative damage can be determined by measuring the intracellular stores of Glutathione.

Dietary Choices are the Key

Tumeric:

Scientists have long been aware of the wide array of health benefits from the Indian spice turmeric, which is a source of the active phytochemical curcumin. This bioactive substance of Turmeric (Curcuma Longa) contains “Curcuminoids” and Curcumin is the most important molecule. Research has shown its tremendous health benefit. Antioxidants have received increased attention, and it’s important to know what nutrients are antioxidants, and information about them. One such nutrient is curcumin.  Curcumin is a natural extract from the spice turmeric. Turmeric is derived from the plant Curcuma Longa, a member of the ginger family. Curcumin is employed mostly as an antioxidant; though it was traditionally used to promote stomach and joint comfort. The immune-balancing activity of curcumin has been demonstrated through multiple mechanisms to support normal COX-2 and NF-KappaB levels in the body. The neuroprotective properties of curcumin are among the most studied. Curcumin has been designated as a ‘strong candidate’ for the promotion of neurological health and cognitive function. Curcumin can cross the blood-brain barrier and support the normal uptake of amyloid-beta in the brain. This supports the brain’s memory and learning abilities as we age. Another neuroprotective property of curcumin is its ability to promote normal levels of glutathione, superoxide dismutase and catalase in the brain. This can help to maintain the health of neurological tissues. Curcumin supports the normal production of Phase II liver detoxification enzymes, including glutathione synthase, heme-oxygenase and catalase. The liver plays several roles in detoxification: it filters the blood to remove large toxins, synthesizes and secretes bile full of cholesterol and other fat-soluble toxins, and enzymatically disassembles unwanted chemicals. This enzymatic process usually occurs in two steps referred to as phase I and phase II. They promote the body’s natural enzyme antioxidant defense systems and function as a powerful indirect antioxidant. These enzymes promote the body’s normal metabolism of harmful chemicals such as heavy metals, toxins and pollutants into less reactive molecules. Curcumin has also been shown to promote normal hepatic tissue repair.

Broccoli:

The health benefits and protective properties of broccoli and other cruciferous vegetables have been well documented over the past 25 years. Broccoli is a potent source of sulphoraphane glucosinolates. Sulforaphanes support the normal production of Phase II liver detoxification enzymes, including glutathione synthase, heme-oxygenase and catalase. Sulphoraphanes promote the body’s natural enzyme antioxidant defense systems and function as a powerful indirect antioxidant. Sulphoraphanes work to support gene transcription, which is the process by which genetic information is copied from DNA to RNA, resulting in a specific protein formation. Conclusively, sulphoraphanes work to support the body’s natural defense systems and to maintain elevated levels of glutathione.

Glutathione is the master antioxidant of the body. It is an important chemical that acts as a powerful antioxidant to preserve and protect the brain and other body tissues by protecting them from the damage of free radicals. It also acts to recycle vitamin C & E which also reduce free radicals. Since glutathione cannot be absorbed intact orally due to gastrointestinal degradation, sulphoraphanes may be the most effective way to increase endogenous glutathione concentration.

Selenium:

Selenium is a required cofactor for selenoproteins such as glutathione peroxidase.  Selenomethionine is incorporated directly into proteins because selenomethionine cannot be distinguished from methionine during the translation of mRNA into protein. This serves as a storage form of selenium and is liberated upon protein catabolism. Selenium accumulates in the prostate, promoting the health of the prostate. Selenium supports immune function by promoting normal growth and development of T helper cells.  Selenium is naturally found in walnuts, brazil nuts, seafood, tuna, beef, spaghetti, turkey, eggs, oatmeal, rice, noodles and several types of cheese.

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Best Zero Calorie Flavor Nutrition Boosters for Health –

anti-aging, Fitness, Free Radicals, nutrition, performance, Recovery - Repair | Posted by admin February 10th, 2011

Want to boost nutrition, health and up your culinary game at the same time? Fresh herbs are the perfect prescription. They’re packed with nutrients that have been shown to boost brainpower, increase your inner organ functionality, and protect you against diseases like asthma and arthritis. The best part is that knowing how to wield them well guarantees a super flavor boost to any meal you make. Delicious!

Basil-

The Benefit: Basil is rich in antioxidants that mop up cell-damaging free radicals inside the body. This can help prevent a host of unwanted conditions, such as osteoporosis, arthritis, and high cholesterol. Basil also contains oils that prevent bacteria growth and inflammation.

The Blueprint: Make fresh pesto by blending 2 cups fresh basil leaves with 2 tablespoons pine nuts, ¼ cup Parmesan, and ¼ cup olive oil.

Peppermint-

The Benefit: Thank the menthol in peppermint for the plant’s ability to clear phlegm and mucus from the bronchial tract to facilitate easy breathing. And also for soothing indigestion, gas, menstrual cramps, and irritable bowel syndrome.

The Blueprint: Brighten up a batch of fruit salad with a squeeze of lime and handful of chopped mint leaves.

Sage-

The Benefit: Like rosemary, sage is known to strengthen memory. The rosemerinic acid in these plants also works to preserve your body by protecting your cells from oxidative damage and alleviating the effects of asthma and arthritis.

The Blueprint: For a quick pasta sauce, melt a pat of butter in a pan until it bubbles and turns light brown, then add a handful of whole sage leaves. Toss with store-bought cheese or pumpkin ravioli.

Rosemary-

The Benefit: Call it the smart spice. Many people swear by rosemary’s ability to increase cognitive functioning, and researchers in California have identified carnosic acid as an active ingredient in rosemary that can offset cognitive degeneration, protect against Alzheimer’s, and prevent stroke.

The Blueprint: Mix together minced rosemary, garlic, lemon juice, and olive oil. Use as a marinade for chicken, steak, pork, and vegetables.

Thyme-

The Benefit: This tiny herb is extremely rich in iron, which is crucial to your body’s ability to transport oxygen. Just 2 teaspoons contain 20 percent of your daily intake. Plus, seasoning with thyme helps protect food from bacterial contamination.

The Blueprint: Thyme is the ultimate utility player, pairing great with roasted meat and vegetables, tomato sauce, and scrambled eggs.

Cilantro-

The Benefit: In mice studies, coriander seeds, from the cilantro plant, encouraged the pancreas to produce more insulin-the hormone that helps shuttle glucose into the cells to be burned as energy. This prevents excess blood sugars from being stored as fat. Cilantro leaves have the same benefits.

The Blueprint: Chop up a few tomatoes, an onion, and a jalapeño and mix with a heap of cilantro for a versatile fresh salsa.

Tarragon-

The Benefit: By increasing the secretion of bile and acids into the stomach, tarragon improves gastric efficiency and whets the appetite. Because of this, it’s best used early in the meal as an appetizer.

The Blueprint: Grill up a mixture of vegetables-onions, peppers, squash, asparagus-and sprinkle them with fresh goat cheese, tarragon, lemon juice, and olive oil.

Oregano-

The Benefit: A USDA study found that when adjusted for weight, it had four times the antioxidant activity of blueberries. That means big cancer-fighting potential for your next pizza or pasta sauce.

The Blueprint: Add equal parts fresh parsley and oregano to a blender and, with the motor running, slowly drizzle in olive or canola oil. Strain and use the infused oil to top grilled fish or chicken or as a dip for toasted bread.

Parsley-

The Benefit: These dainty leaves are highly concentrated with luteolin, a powerful flavonoid with anti-inflammatory properties. Researchers at the University of Illinios found that luteolin decreased inflammation in the brain, which helps prevent decline in cognitive functions.

The Blueprint: Chop a bushel and mix it with bulgur wheat. Add olive oil, lemon juice, and mint and you have a tasty tabbouleh salad to pair with grilled fish or meat.

Ref:  Eat This, Not That! from Mens Health News

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Natural Anti-Inflammatory – Cherries & Exercise Muscle Pain

Free Radicals, nutrition, performance, Recovery - Repair | Posted by admin December 30th, 2010

Drinking cherry juice could help ease the pain for people who run, according to new research from Oregon Health & Science University presented at the American College of Sports Medicine Conference in Seattle, Wash. The study showed people who drank tart cherry juice while training for a long distance run reported significantly less pain after exercise than those who didn’t. Post-exercise pain can often indicate muscle damage or debilitating injuries.

In the study of sixty healthy adults aged 18-50 years, those who drank 10.5 ounces cherry juice (100% tart cherry juice) twice a day for seven days prior to and on the day of a long-distance relay had significantly less muscle pain following the race than those who drank another fruit juice beverage. On a scale from 0 to 10, the runners who drank cherry juice as their “sports drink” had a 2 point lower self-reported pain level at the completion of the race, a clinically significant difference. While more research is needed to fully understand the effects of tart cherry juice, researchers say the early finding indicate cherries may work like common medications used by runners to alleviate post-exercise inflammation. “For most runners, post-race treatment consists of RICE (rest, ice, compression and elevation) and traditional NSAIDS (non-steroidal anti-inflammatory drugs),” said Kerry Kuehl, M.D., a sports medicine physician and principal study investigator. “But NSAIDS can have adverse effects – negative effects you may be able to avoid by using a natural, whole food alternative, like cherry juice, to reduce muscle inflammation before exercise.”

The researchers suggest cherries’ post-exercise benefits are likely because of the fruit’s natural anti-inflammation power – attributed to antioxidant compounds called anthocyanins, which also give cherries their bright red color. Whether elite athletes or weekend warriors, this natural anti-inflammation power of cherry juice could have far-reaching benefits for the millions of active Americans currently taking over-the-counter pain medications to reduce muscle pain and beyond. A growing body of research suggests cherries could affect inflammation related to heart disease, arthritis and may even help maintain muscle strength for those suffering from fibromyalgia (a common, chronic widespread pain disorder), according to a second study presented by the same researchers at the ACSM conference.

It’s Easy to Enjoy “America’s Super Fruit” Cherries are not only good for you, but they’re also a homegrown “Super Fruit.” According to recent data, more than 9 out of 10 Americans want to know where their food comes from, nearly 80 percent say they’re purchasing “locally produced” products, and the majority are defining “local” as made in America. This homegrown advantage, coupled with potential health benefits for athletes, make cherries “America’s Super Fruit.” Tart cherries come in dried, frozen and juice forms so they’re readily available to enjoy all year long.

Kuehl KS, Chestnutt J, Elliot DL, Lilley C. Efficacy of tart cherry juice in reducing muscle pain after strenuous exercise. American College of Sports Medicine. 851. May, 2009.

Jones KD, Elliot DL, Kuehl KS, Dulacki K. Tart cherry juice for fibromyalgia: new testing paradigm and subgroup benefits. American College of Sports Medicine. 852. May, 2009.

Surveys conducted IRI Data and The Hartman Group, 2008 Source:
Caitlin Solway
Weber Shandwick Worldwide

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Nutrition & Sports: The Keys to Optimal Performance

Fitness, nutrition, performance, Recovery - Repair | Posted by admin November 28th, 2010

All athletes strive to compete at the top of their game but, unbeknownst to many of them, their performance relies on their nutritional status.  Athletes with inadequate diets and unaware of  their specific metabolic rates may have insufficient fuel for workouts, nutrient deficiencies that can lead to illness or fatigue, a decrement in bone growth and maintenance, and may not reach their potential for muscle growth. All of these will be reflected in their performance, regardless of their determination.

Despite this recognition young athletes need to pay greater attention to their fuel consumption, recent research suggests that many youths struggle with energy balance, experiencing an energy deficit or surplus. We are all too familiar with this energy surplus, known as overweight or obesity, but that crisis is not the focus here.  The concern is many young athletes require greater amounts of nutrients but remain uninformed or unconcerned about their nutrition needs or simply feel powerless to improve their nutritional status. Young athletes need help to overcome these problems.

The number of young athletes in the United States is increasing and estimates are that approximately 30 to 45 million youths aged 6 to 18 participate in some form of athletics. These young athletes turn to coaches, parents, teammates, and health professionals for nutrition guidance. They can guide athletes to be leaner, stronger, and able to withstand the rigors of training and competition. They can offer superior advice because they are more cognizant of research findings and are equipped with clinical and counseling skills to aid in a young athlete’s quest for improvement. By helping athletes improve their diet, they can eliminate obstacles to better health and nutrition and thereby help athletes push their limits and reach their full potential.

Nutrition professionals can aid young athletes in their quest for victory by recognizing that children and adolescents generally need more calories and protein per pound of body weight than many adults. It is a well-known fact that children need this extra energy to grow, fully develop, and thrive. Nutrient needs further elevate and reach their peak during adolescence. Potential differences in nutrition needs between a typical child or adolescent and an athletic child or adolescent likely exist.  Not all nutitional needs and metabolic rates are alike.  New studies of energy balance in young athletes have been published, and conservative recommendations have been made. But self-reported diet records of young athletes often indicate that intake of energy, carbohydrate, and select micronutrients may be below recommended levels. They must be aware that these deficiencies exist and are especially apparent in athletes involved in sports that focus on body composition and appearance, but lack awareness for influences on strength and endurance.

Residual nutritional levels of macro & micronutrients can now be measured by new science based technology.  Measurements are based on an individual’s residual levels measured at the cellular level where cell replications occur and these data are compared in a moving average data base of more than 500,000 others.  This results in comparing and documenting an individuals residual storage levels inside their body. Adjustments in nutrition and supplementation can be made on an individual’s real needs based on their metabolic rates instead of assuming all athletes burn at the same rate. Welcome to the next generation of athletic training by benchmarking and addressing nutritional deficiences for optimizing training & performance.

Contact for details.

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Pancreatic cancer – daily diet of sugar?

nutrition, performance, Recovery - Repair | Posted by admin October 31st, 2010

(NaturalNews) New research published in the journal Nature reveals that pancreatic cancer can take up to 20 years to grow to the point where it is diagnosed by the practice of conventional medicine. This was determined by sequencing the DNA of cancer tumor cells from deceased patients. Because cancer mutations occur in growing tumors at a known rate, scientists were able to map the timing of the development of full-blown pancreatic cancer tumors.

Johns Hopkins University School of Medicine and the Howard Hughes Medical Institute found:

• It takes an average of 11.7 years for one mutation in a pancreas cell to grow into a “mature” pancreatic tumor (which might show up on a medical scan).

• It can take another 6.8 years for the pancreatic tumor to spread and cause tumors to appear in other organs of the body.

How to grow and feed a cancer tumor

First of all, to grow a cancer tumor, you need to eat lots of sugar. Liquid sugars are the best (like soda?), but any form of refined sugar will do. You have to eat sugar daily if you really want to support cancer cell division and growth.

Next, you have to be vitamin D deficient most of the time.  That’s because vitamin D may halt the progress of 77 percent of all cancers (including pancreatic cancer), and when combined with other nutrients like selenium, may halt progress of even more.

By combining vitamin D and selenium nutrition with other anti-cancer nutrients such as fresh vegetable juice (on a daily basis), omega-3 fatty acids, a wide variety of fresh fruits (including citrus and berries), and even red wine (rich with resveratrol), you will create an internal biological environment in which cancer tumors cannot thrive.

This is especially true if you pursue a more alkaline diet that’s rich in vegetables and green foods rather than acidic substances such as sugar, fried foods and caffeine.

Combine all this with some regular exercise, good sleep, stress reduction habits and strict avoidance of cancer-causing chemicals, and you’ve got a recipe for blocking virtually all tumor growth in your body.

Cancer tumors simply cannot grow in an environment that’s rich in plant-based nutrients and life based on healthy, natural living.

So even if you have a wayward pancreatic cell that decides to mutate and try to become cancerous on its own, that cell will not have any long-term success in replicating inside your body because it’s surrounded by healthy cells and bathed in anti-cancer nutrients carried to it each day in your blood!

Remember, your cells rely entirely on nutrients delivered by your blood, and if your blood is delivering anti-cancer nutrients each day, then “bad” cells will never be allowed to replicate and become cancer tumors.

Obviously, the composition of your blood is determined by what you eat. If you eat junk food, your blood will be junk blood, and it will deliver junk to your cells (cancer cells love junk!). If you eat healthy foods, you will have healthy blood, and cancer tumors will shrivel up and actually lose their blood supply then die.

With this in mind, your life and health are not a rehearsal.  Nutrition is the key to your health, strength and performance.  Learn what combination of nutritional foods support your health at the cellular level, then learn to like them.  In all cases, refined sugars need to be limited as much as possible.

If you’ve been pursuing a lifestyle of junk foods, processed foods, fried foods, excessive animal products and sun avoidance, then you are probably growing cancer tumors in your body right now. Almost as if you were trying to!

So you might be on year 10 of the 20-year cancer diagnosis plan. There’s no way to know because solid cancer tumors usually don’t show up in diagnostic tests when they’re only 10 years old. But if you’ve been following a cancer-promoting lifestyle, you can rest assured you have micro tumors in your body that are just waiting for more sugar and less vitamin D in your blood in order to divide and grow even more.

Consider yourself informed… Preventing cancer is its cure.

Adapted from Mike Adams, the Health Ranger, NaturalNews Editor

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Sugar is poison to the human body? . . . Why?

anti-aging, Fitness, nutrition, Recovery - Repair | Posted by admin October 13th, 2010

Sugar’s toxic wrath is in part due to its composition as a purely refined carbohydrate.  It is a chemical.  Our bodies cannot utilize this poison because it has been stripped of all vitamins, minerals, and all other nutrients that help your body create optimum health. What occurs when sugar is ingested is a balancing act that takes place inside our bodies.

Because balance or homeostasis is so essential to our bodies, the minerals sodium, potassium, magnesium and calcium are utilized to create this balance.  For example, in order to neutralize the blood from sugar (sugar creates an acidic body), calcium is taken from the bones and teeth, thus, decay and osteoporosis may occur.  If sugar is consumed every day, our bodies eventually will be depleted of these very important minerals and lead to mineral deficiencies that depletes your health and weakens your defenses against disease. This process allows the generation of dreaded free-radicals to cause major damage.  

(Free-radicals lead to cell destruction and single nucleotide polymorphisms at replication during new body cell regeneration)

Excess sugar affects every single organ in the body – including the liver. The liver is where sugar is stored in the form of glycogen (glucose complex).  Eventually, if sugar is consumed every day, your liver will be unable to store the excess sugar and is returned to the blood in the form of fatty acids.  Guess where those fatty acids are stored?  They are stored in the most inactive areas: The belly, the buttocks, the breasts and the thighs.  After these areas have been filled-up, the fatty acids then get distributed to organs such as the heart and kidneys.

Sugar hinders the body’s immune system and predisposes people to illness and disease.  Our white blood cells are adversely affected. Here are just some health conditions associated with over-consumption of sugar: Obesity, cancer, aging, cardiovascular disease, high blood pressure, adult-onset type II diabetes, eczema, kidney stones, depression, Candida (yeast over-growth), anxiety, dental cavities, atherosclerosis, poor brain function and countless other conditions.

Cancer is affected by sugar due to the cancer cell’s main source of fuel:  Glucose. By controlling blood glucose, the cancer cells are starved for fuel and the immune system is bolstered.

We think of sugar as the granulated white stuff, but it can be disguised in many forms such as: corn syrup, fructose, sucrose, lactose, molasses, honey, maltose, fruit juice and many other forms. It is essential that we become aware of the hidden sources of sugar found in processed foods.  In order to achieve optimum health, it is essential to mindfully choose whole grains, fruits, vegetables, lower stress levels, exercise and avoid sugar as much as possible.

Reference: Lori L. Shemek, PhD, CNC, CLC has devoted the past 20 years, practicing and teaching others about the principles of nutrition. As an Author, Health Expert and Speaker, Dr. Shemek combines her background in Psychology with a lifetime of practicing natural and preventive wellness to create optimum health for her clients at every level of health. Dr. Shemek holds a Doctorate in Psychology, she is a Certified Nutritional Consultant, and a Certified Life Coach. Dr. Shemek is the Founder and President of DLS HealthWorks, LLC.  http://www.dlsHealthWorks.com

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Glutathione – Master Anti-Oxidant offers the Competitive Edge

anti-aging, Fitness, nutrition, performance, Recovery - Repair | Posted by admin August 30th, 2010

What is Glutathione?

Glutathione simply put is the “Master Antioxidant” in your body. Increasing glutathione levels will naturally increase your energy, detoxify your body and strengthen your immune system.

Research has shown that individuals that have low glutathione levels are susceptible to chronic illness including heart conditions, cancers, diabetes, seizures disorders, Alzheimer’s disease, and Parkinson’s disease to name a few. Our glutathione levels begin to decline at the age of 20 and do so at a rate of 8%-12% per decade.

Anti-Aging

Aging is the accumulation of changes in an organism overtime. Oxidation damage is now recognized as being the key feature of much of the aging processes that our bodies endure. The key to living better is to resist age related deterioration due to oxidation. Recent studies have shown that glutathione play a key role in reducing the oxidation process (antioxidant) and protecting our bodies against free radicals. Supplements that increase glutathione, may be a way for us to protect our bodies against the aging process.

Sports Enhancement

Many world-class athletes are discovering the importance of glutathione, which when maintained, gives them the edge over the competition. Increased glutathione levels provides athletes with increased strength and endurance, decreased recovery time from injury, less pain and fatigue and possibly an increase in muscle-promoting activities.

Athletes use glutathione for sports performance and recovery from their strenuous workouts. Up until very recently there was not a efficient way to get glutathione into our bodies other than intravenous (IV).

During workouts, athletes generate free radicals which in turn lead to muscle fatigue and poorer performance. Glutathione neutralizes these radicals and allows our bodies to recover faster.

Sports

Should Glutathione be a part of our exercise routine?

Free radicals are produced during normal cellular metabolism and increase when we exercise. These free radicals react within the cells by a process called oxidation and can result in inflammation to accumulate with our bodies. Overtime this inflammation accumulates within the cell and decreases the function of the cell and eventually leads to cellular death unless we have a way of reversing the process. To fight this cellular destruction our body uses an antioxidant, and the “Master Antioxidant” in the body is Glutathione.

Several studies have confirmed the beneficial effects of glutathione in protecting our bodies tissues from free radicals and exercise induced stress. Increasing Glutathione can increase energy, decrease recovery time and provide our cells with the tools so that they can function at an optimal level.

Ref: asktheRN.com

Bioavailable glutathione enhancement option link here:

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The Whole Truth about Good Health & Eating Nuts . . .

nutrition | Posted by admin July 31st, 2010

Long ago our ancestors gathered nuts as a means for survival. Although no longer needed to persevere, nuts are still a staple in our diets today. Found on coffee tables, at baseball games, tossed in salads, stir fried with vegetables and topped on sundaes, nuts play an integral role in our culture. And they should. There is emerging evidence linking the consumption of nuts to a reduced risk of coronary heart disease.

Two large epidemiological studies, the Nurses’ Health Study (1) and the Adventist Health Study (2) assessed the diets of over 110,000 men and women in relation to coronary heart disease. Adjusting for other coronary heart disease risk factors, they linked the intake of five or more servings (five ounces) of nuts per week to a 35 – 50 percent reduction in risk of coronary heart disease incidence and death (1,2). This is great news, as over the years nuts have received more negative reviews on health than positive ones. Now you and your family can enjoy the culinary versatility, flavor, aroma and crunch nuts provide while at the same time reaping their heart-protective benefits.

Nuts come from many different plant families and are classified as either tree nuts (a one-seeded fruit in a hard shell) or peanuts (a member of the legume family).

A one-ounce serving of nuts contains between 160 and 200 calories, of which 80-90 percent comprises fat. Despite this high-fat content, the fat in nuts is primarily in the monounsaturated form. Monounsaturated fats, when substituted for saturated fat in the diet, can help reduce total and LDL, or “bad” cholesterol levels while maintaining the “good” cholesterol, HDL.

Other added benefits of nuts are they are naturally cholesterol free, a good source of dietary fiber and protein, and contain a variety of heart disease-fighting vitamins and minerals like vitamin E (a potent antioxidant), folic acid, niacin, magnesium, vitamin B 6, zinc, copper and potassium. Nuts also contain the nonessential amino acid arginine. Arginine is touted for it’s role in protecting the inner lining of the arterial walls, making them more pliable and less susceptible to atherogenesis. Lastly, nuts are a good source of healthful phytochemicals, biologically active plant chemicals with high antioxidant properties linked to prevention of coronary heart disease.

Because nuts are so calorically dense it is important to incorporate them into the diet sensibly. To avoid weight gain, substitute added nuts for food sources high in fat, specifically saturated fat. For example, top a salad with nuts instead of bacon bits and croutons. Proper serving size is also a must. Having a scale on-hand is your best bet, although not always practical. If a scale is not available, check the Nutrition Facts panel on the food label to locate the serving size. A one-ounce serving of nuts greatly differs.

The following equal one ounce: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves (3). Prepackaging nuts into small, single-serving containers or bags can help keep the servings under control. All it takes is one, one-ounce serving a day or five ounces per week of a variety of nuts to reap the heart-disease fighting benefits found in the research presented above.

However you enjoy them, remember that adding nuts to your diet is one of many nutritional strategies aimed at reducing your risk of coronary heart disease. The best way to reduce your risk is to combine a high-fiber diet, rich in complex carbohydrates (whole grains, legumes, nuts and seeds) to a variety of fruits, vegetables and low-fat dairy each day to reap optimal heart-health benefits. Add to the equation a healthy body weight and regular physical activity and you can effectively reduce your risk of coronary heart disease.

Some more nut facts:

  • Walnuts contain a large percentage of polyunsaturated fat and are an excellent source of omega-3 fatty acids. Omega-3 fatty acids effectively help reduce triglycerides and are linked to a reduced risk of heart disease.
  • Almonds contain calcium, around 80 milligrams in one ounce, and can be a healthful way to boost calcium in the diet.
  • Pine nuts are a good source of iron, containing almost 3 milligrams in a one-ounce serving.
  • The bulk of calories in chestnuts come from carbohydrate instead of fat. Five ounces of water chestnuts contain only 3 grams of total fat, but pack a whopping 350 calories.
  • Peanut butter contains the same heart-protective benefits as whole peanuts however, manufacturers add salt, sugar and sometimes partially hydrogenated fats to enhance flavor and spreadability. Opt for natural peanut butter, which contain fewer to none of these additives.**
  • Unsalted, dry roasted or unprocessed nuts are typically found in the baking isle, produce or bulk food section of the grocery store; salted, oil-roasted nuts in the snack section. To reduce sodium and added fats in the diet, avoid the salted, oil-roasted nuts.

** Note: a strong association between a reduced incidence of coronary heart disease and consumption of peanut butter was not found in the articles referenced. However, peanut butter can be incorporated into a healthful eating pattern and still provides a variety of heart-disease fighting nutrients. Consume in moderation.

Melissa Stevens, MS, RD, LD
Nutrition Program Coordinator
Preventive Cardiology and Rehabilitative Services
Cleveland Clinic Foundation – Cleveland, Ohio

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Water: How much needed for health & optimal athletic performance?

Fitness, nutrition, performance, Recovery - Repair | Posted by admin June 27th, 2010

Water is absolutely critical to our body which comprises about 75% water; the brain has 85%, blood 90%, lungs 90%, muscles 75%, kidney 82% and even bones has 22%.  Basically, we are made of water!

Water dissolves the many valuable nutrients, minerals, and chemicals in the biological processes and transports them to different parts of our body. The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream. Water is just as important in the transport of waste and toxins out of our bodies. Without the replenishment of fresh water, our body will fail to function, start to waste away, and finally collapse. An adult loses about 2.5 liters water every day through perspiration, breathing, and elimination (urine and feces), and when the body loses 5% of its total water volume, symptoms of dehydration such as thirst, reduced mental concentration, blurred vision, muscle cramps, unexplained tiredness, irritation, dark urine, will begin to show up.

The consequence of consuming insufficient water can be devastating to our body. The cells will start to draw water from the bloodstream instead, causing the heart to work harder. At the same time, when the kidneys fail to cleanse the blood effectively due to inadequate water, the liver and other organs will have to work harder, putting them under extra stress. Continuous water loss over time will speed up aging but increase risks of diseases and health issues such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.

So, how much water should you drink a day? How much water is enough for you? The minimum amount of water you need depends on our body weight. As a general guide, for two pounds of body weight, an ounce of water is required.  So, if you are 60kg (1 kg is 2.54 lbs), you should drink about 2 liters of water every day.

Specifics of Understanding:

  • Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.
  • Replacement approach.  The average urine output for adults is about 1.5 liters (6.3 cups) a day.  You lose close to an additional liter of water a day through breathing, sweating and bowel movements.  Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
  • Eight 8-ounce glasses of water a day.  Another approach to water intake is the “8 x 8 rule” — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, “drink eight 8-ounce glasses of fluid a day,” as all fluids count toward the daily total.  Though the approach isn’t supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
  • Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. Factors that influence water needs: You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.
  • Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity you’re engaged in? During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
  • Environment. Hot or humid weather will make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
  • Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade or Poweraid supplements.  Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
  • Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
  • Other sources.  Although it’s a great idea to keep water within reach at all times, you don’t need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds. For example: many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best hydration source because it’s calorie-free, inexpensive and naturally available.
  • When to hydrate?   It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it’s possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either. To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following: Drink a glass of water with each meal and between each meal. Hydrate before, during and after exercise. Substitute sparkling water for alcoholic drinks at social gatherings. If you drink water from a bottle, thoroughly clean or replace the bottle often to avoid disease and infections.

 

Drinking too much water?

  • Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet. If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s best for you.

 

Staying safely hydrated

Resources:  The Mayo Clinic &
Ruth Tan, Health & Nutritional Analyst

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Vitamin D – Its Role in Health & Optimal Athletic Performance

Fitness, nutrition, performance, Recovery - Repair | Posted by admin May 24th, 2010

There are a pandemic number of people who are vitamin D deficient.  This has become evident due to increased discovery and sharing of documentation from clinical trials, epidemiological studies, and educational journals.  The end results from an alarming and growing number due to lack of sunshine exposure and inadequate supply of vitamin D from daily food intake.   This added to obesity trends, an aging population, and improved skin products that block formation of vitamin D3.  Until recently, vitamin D was understood to be solely related to bone mineralization and calcium utilization in the body.   Further studies have revealed vitamin D to play a leading role in many additional cell processes.  More than 36 cell types and 10 extra renal organs have been discovered to possess the vitamin D receptor, or VDR. Insufficient vitamin D is related to reduced immunological conditions, cancers of the breast, colon, pancreas, and prostate as well as heart diseases, type I diabetes, rheumatoid arthritis, cognitive impairment, and all cause mortality.  This impressive collection of medical conditions accounts for more than 60% of all deaths in the Western World.

What is Vitamin D?

A fat soluble pro-hormone, vitamin D is a seco-steroid which exists in two forms:  vitamin D2 & vitamin D3.  Vitamin D2 is obtained from yeast and plant material, vitamin D3 is produced endogenously in the skin by the photo-chemical conversion of 7-dehydrocholesterol. Vitamin D circulates in the body bound to the vitamin D binding protein, or VDBP.  Both vitamin D2 and D3 are converted to the biomarker 25-hydoxyvitamin [D (25(OH)D] in the liver and undergoes further hydroxylation in the kidneys to the bio-active form of the hormone 1,25(OH)2D.

The Frequency of vitamin D Deficiency:

The March 2010 issue of the Journal of Clinical Endocrinology & Metabolism points towards an overwhelming 59% of people that are vitamin D insufficient.  This was based on a cross-sectional study designed to establish a relationship between serum 25(OH)D and the degree of fat penetration in muscle.  These results have been duplicated as well in several independent studies of people from all over the United States in recent months.

Adverse Outcomes of Vitamin D Insufficiency:

Presence of 1,25(OH)2D and vitamin D receptors (VDR) in a wide variety of tissues ranging from pancreas, colon, brain, liver, muscle, skin and lung  speaks of its newly found broad involvement in the functionality of bodily systems.  Published literature over several years indicates that the non-bone mineralization effects of vitamin D are autocrine, not endocrine.  Thus, implying these functions are not based or derived for the amount of circulating 1,25(OH)2D in the body, but rather due to the intracellular synthesis of 1,25(OH)2D by these tissues.  Studies also indicate that the levels of 1,25(OH)2D required for these non-calcemic functions are higher than the levels of normal serum 1,25(OH)2D. 

Epidemiological evidences have linked deprived levels of vitamin D conditions to osteoporosis, osteoarthritis, obesity, multiple sclerosis, hypertension, type I diabetes and several cancers.  Vitamin is also effective in maintaining low susceptibility to infections including pulmonary diseases.

Conclusion:

Vitamin D has been shown to have an extensive area of biological influence due to the discovery of VDR and its conversion in several body tissues.  Health, strength and athletic performance can be optimized by measuring the residual levels of vitamin D at the cellular level to determine the degree of insufficiencies in order to adjust diets and nutritional supplements which directly influences athletic strength and recovery time.

Contact us for information on measuring residual vitamins & minerals by functional intracellular analysis at the cellular level – which is directly proportional to the body stores . . .

Reference:  Ray J, Meike W. D-Light: Vitamin D and Good Health. MLO. 2010;42(5):32-38

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