Fitness And Health

Archive for December, 2008

Vitamin D: Can You Get Enough?

By James LaValle, R.Ph, ND, CCN

Looking back at 2008, I vote for vitamin D as the biggest nutrition news of the year. We all knew vitamin D was needed for optimal bone formation and maintenance, but I don’t think anyone really appreciated its full importance for our health. From cancer to heart disease prevention to protection against autoimmunity¹, vitamin D may very well be the most important nutrient to get enough of.

With all the new information on its disease-preventing benefits, many researchers suggest that the Daily Recommended Intake (DRI) for vitamin D should be raised from 400 IUs to a minimum of 1000 IUs.² And further studies have found that toxicity is really a non-issue.7 So, no longer are we disputing that the DRI is far too low. Instead, the focus has turned to making sure you are getting enough.

Most of us know that vitamin D is made from cholesterol in the body. Sun exposure is the catalyst that makes this happen. When sun hits the body, cholesterol in the skin is converted to vitamin D. To get enough vitamin D, we are told that we need from 5 to 30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back — without sunscreen.³ But that’s only if you live below the 42° latitude marker. (In the US, that line runs from Northern California to Boston.)

But even that may not be enough. In my practice I have noticed that many of our patients, even those who live in sunny climates like Florida and get plenty of sun, still have low serum vitamin D levels when we test them. A new study out of the University of Wisconsin found similar results; when they tested young adults who live in Hawaii and were getting plenty of sun exposure, 51% came back with low serum levels.⁴

If you don’t have accessibility to sunlight year-round or even if you do, what should you do?

Those living in Japan may have one answer. Even though they have limited exposure to sunlight, their cancer incidence is quite low due to a diet high in fatty fish — a good source of vitamin D.⁵ Individuals living in Sweden may have an even better solution. A study of middle-aged and elderly Swedish women found that those who took vitamin D supplements and ate 2 to 3 servings of fatty fish per week increased their vitamin D stores by 45%! ⁶

Cod liver oil is the best source of vitamin D, but other oily fish such as salmon, mackerel, tuna, and sardines are good options too.³ (Fortified dairy is also a source, but would not be acceptable for those of you who have chosen to remove dairy from your diet.)

(Source: http://ods.od.nih.gov/factsheets/vitamind.asp#h3).

Of course anytime fish consumption is recommended, there is always the mercury concern. Although that is a concern, studies still show that a couple of servings of fish per week seem to have more benefits than risks.

In the end, I believe we will find that we need both sunlight and dietary sources to hit every nuance of optimal vitamin D intake, because that’s the cycle found in nature — sun in combination with fish. So when it comes to having optimal vitamin D stores, get some sunlight when you can. However, monitor blood levels and if they are not at least 25 ng/mL or above, eat fatty fish or cod liver oil in combination with vitamin D3 supplements to keep your levels high enough. If you don’t like fish, use supplements alone. Just be sure you are getting enough!

References

1. Hayes CE, et al. Cellular and Molecular Biology. 2003; 49(2): 277-300.
2. Grant WB and Holick MF. Altern Med Rev. 2005 Jun;10(2):94-111.
3. http://ods.od.nih.gov/factsheets/vitamind.asp#h3
4. Binkley N, et al. J Clin Endocrin and Metab. 92(6): 2130-2135.
5. Nakamura K. Nutrition. 18(5):415-16.
6. Burgaz A, et al. Am of Clin Nutr. 2007 Nov 86(5):1399-404.
7. Vieth R. Am J Clin Nutr. 1999;69:842-856.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality and the Executive Editor of THB's The Healing Prescription. Let 2009 be the year to unleash the power of your metabolism. To sign up for "free" access to this exclusive, insider teleconference with Dr. LaValle, click here.]

This article appears courtesy of Early to Rise’s Total Health Breakthroughs offering alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com

We’ve had several posts on affirmations and subliminals:

Subliminals

Affirmations

The topic is an important one, it’s time for another dose:

“I am, therefore I exist,” is a phrase affirming one’s existence as a being. It may be a simple phrase, but it says everything about the being saying them. It indicates a confidence not commonly found among other beings.

But why do people need affirmation? Why do beings need to be affirmed? Is existence relative to one’s affirmation?

Affirmation is a very powerful technique to empower one’s subconscious. Once the subconscious is disciplined to believe one’s affirmation, the latter is converted into a positive action for the conscious mind. Through affirmation, beings are empowered to do, to work, and to strive for more things. Affirmation allows people to believe in themselves and to put their thoughts into action.

Affirmation is a combination of verbal and visual techniques of a preferred state of mind of a person. Strong affirmations can be very powerful, and can be used by almost anyone to achieve his goals and fulfill his desires. However, the power of an affirmation depends on how strong or weak an affirmation is.

Affirmation is merely an assertion made by a person, about something or about a state of being. A person can affirm those that he chooses to attain, like “I now have a good life.” Being healthy in mind, body, and spirit can also be made possible through affirmation.

A strong affirmation should be stated in the present tense to be more effective. An affirmation of “I am now a happy being” is more effective than an affirmation saying, “I am going to become a happy being.” Affirmation should always be in positive terms because it is supposed to work for you and not against you. Instead of saying, “I am not sad,” why not make an affirmation saying, “I am happy.”

An affirmation should be made up of simple but concise words, and it should be short to be more effective. A very long affirmation can work the other way around, instead of creating a positive mindset for a person. A short affirmation can be easily spoken and repeated by a person. It can serve as a mantra that can be repeated over and over again.

To be effective, an affirmation must be repeated. Repetition works and influences the subconscious, which in turn motivates the person into acting out his affirmation. A person who creates the affirmation should be deeply involved with the words he will be using, so he will be able to actualize his affirmation. Writing words that one believes in can be very powerful, and this can be put to good use when creating an affirmation.

However, creating an affirmation alone and repeating them a million times would not make the affirmation a state of mind. The important thing is to live one’s affirmation and to be open-minded enough to do the things that would help the affirmation become a reality. Feeling the affirmation and applying it in one’s life will help in making the affirmation a reality.

While affirmation is generally used to make an individual better, it can also be used to boost or confirm another person’s value. By affirming another person‘s existence, you are helping him improve his self-worth.

Affirmation is a very simple thing that can make a very big difference in a person‘s life. It can be a great motivator and can make things happen.

We’ve had several posts on affirmations and related topics like subliminals:

Subliminals

Affirmations

By James LaValle, R.Ph, ND, CCN

Did it ever occur to you that the reason you can’t lose weight may be due to the fact that you are eating foods that you’re allergic to? This is a revelation to many people who have struggled unsuccessfully for years to get rid of unwanted pounds.

The prevalence of food allergies is on the rise in both children and adults.^1-2 Allergies can be responsible for a number of health issues including irritable bowel type symptoms³ and migraines.⁴ Very few people are aware however, that immune responses to foods can go on to create a number of metabolic disruptions that can contribute to weight gain.

At LMI where we counsel people to lose weight using our Metabolic Code Diet (MCD) eating program, we see this all the time. We had one patient in our diet group who had tried a very low carb diet in the past, and lost no weight. The reason? She was sensitive to dairy and didn’t know it. On her previous diet, she was eating a lot of cheese. On the MCD, which is a lower carb, low allergen eating plan, she cut out the cow’s milk cheeses and dairy products, ate according to our meal recommendations, and the weight started coming off.

There are several ways common dietary allergens can keep weight on you. When the body is having an immune reactivity to food, it can cause increased stress hormone production. Increased cortisol in particular can contribute to insulin resistance — and that reduces your body’s ability to process the glucose from foods high in carbs. And the increased insulin keeps you from being able to burn fat.

Increased cortisol can also go on to inhibit the body’s ability to convert your primary thyroid hormone, T4, to the active form, T3. Without enough active T3, it is very difficult to lose weight. If you have developed an immune response (an allergy) to certain foods, it can also go on to cause autoimmune antibodies which can attack any tissue in the body, including thyroid tissue. Autoimmune attacks on the thyroid cause one of the most common forms of low thyroid, called Hashimoto’s thyroiditis.

So, in a roundabout way, food sensitivities can slow metabolism and cause weight gain. By decreasing your consumption of any foods to which you might be sensitive, you may potentially improve insulin sensitivity, lower glucose, and promote better thyroid hormone production.

There are seven foods responsible for almost all food allergies — peanuts, other tree nuts like walnuts, fish/shellfish, soybeans, eggs, wheat and cow’s milk. The only two foods we limit initially on the MCD eating program are wheat and cow’s milk dairy. Why? Through years of clinical practice, we have found that wheat and dairy are usually the most problematic. So, we eliminate cow’s milk products and wheat, and anything made from them.

This part of the MCD eating plan can be a challenge at first for many people. Western diets are so centered around wheat and dairy there is almost no red-blooded American who doesn’t eat at least some wheat and dairy every day. But you would be surprised at the variety of breads, crackers, and chips that are available wheat-free. (You just need to be careful to eat them within your limited carbohydrate portions.) You can even find a wide array of goat and sheep’s milk dairy products in most supermarkets and health food stores. What most people find is that they may miss a few of the eliminated foods at first, but their quality of life improves so much, that eventually they don’t miss them at all.

We estimate that food allergies contribute to weight gain in at least 30% of our patients who come to us for weight loss. Of those, the vast majority doesn’t have to go any further than eliminating wheat and dairy to jump start their weight loss.

The Metabolic Code Diet is a sensible eating plan that you can follow for the rest of your life and never feel deprived or hungry. But most importantly, since it addresses all the potential causes of metabolic disruption, it’s an eating plan you can count on to get at the root causes of your weight gain, making it a better long-term solution for healthy weight loss and management.

References

1. http://www.newswise.com/articles/view/545808/
2. Kagan RS (February 2003). Environ. Health Perspect. 111; (2): 223–5.
3. Zar S, et al. (July 2005). Scand. J. Gastroenterol. 40 (7): 800–7.
4. Arroyave-Hernandez CM, et al. Rev Alerg Mex. 2007 Sept-Oct; 54(4):162-8.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality and the Executive Editor of THB's The Healing Prescription. Let 2009 be the year to unleash the power of your metabolism. To sign up for "free" access to this exclusive, insider teleconference with Dr. LaValle, click here.]

This article appears courtesy of Early to Rise’s Total Health Breakthroughs which offers alternative health solutions for mind, body and soul.

By Craig Ballantyne

There are seven common “facts” about boosting metabolism, burning calories and losing weight. Some are true. Some are not. Today, I will tell you which to believe and which to avoid—and where to save your money.

Your metabolism is the engine that runs your fat-burning machine. More specifically, it’s the rate at which you burn calories every day. Children have a much faster metabolism while they grow, but a person’s metabolic rate declines with age, and even more so in sedentary individuals. If your metabolism has slowed with age, you’ll find it much more difficult to burn body fat with your workouts and diet.

There has recently become a large, lucrative industry in boosting your metabolism. All sorts of powders, potions, pills, drinks and secret techniques have been promoted to raise your metabolic rate and help you burn fat. The trouble is, very few of these metabolism boosters actually work.

The good news is that you can increase your metabolism through exercise and fat-burning nutrition. Of course, that shouldn’t surprise you. Staying active, building muscle and eating the right foods in the right amounts help you keep your metabolism stoked.

I’ve examined the claims about seven popular metabolism boosters, from exercise to nutrition, to show you which ones work and which ones aren’t worth trying.

1. Strength training.

Claim: Boosts metabolism up to 10 percent after a training program.

Is it true? Yes.

And a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning. Any “expert” who says strength training doesn’t burn fat is living in the 1970’s. Strength training MUST be a part of your fat-blasting workout routine.

Focus on multi-muscle exercises, such as squats, pushups, rowing and standing single-leg exercises such as lunges. Strength-train three days per week, taking a day off between workouts. Do total body workouts each day, picking one lower body exercise, one upper body pushing exercise and one upper body pulling exercise to complete your workout.

2. Eating breakfast.

Claim: Breakfast boosts metabolism because it breaks your overnight fast.

Is it true? This is a tough one to prove.

However, research clearly shows that eating breakfast is associated with successful weight loss. So make it a habit to consume some protein, fiber and fruit (and even vegetables) at this time. This will keep your appetite in check till your next meal.

An omelet made of omega-3-enriched eggs, along with broccoli, mushrooms and peppers, is a high-fiber, high-protein breakfast that helps you get a lot closer to your recommended intake of vegetables for the day.

3. Green tea.

Claim: Burns an extra 80 calories per day

Is it true? Yes and no.

It has been shown to burn 80 calories per day in young men on the first day of supplementation. But will this effect last once your body gets used to it? I don’t think so.

After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say “No!”

Coffee is okay in moderate doses, and I recommend green tea to everyone for health reasons. But don’t expect rapid fat loss from green tea or green tea supplements. The only way you will lose fat with green tea is if you replace a 300-calorie Frappucino with an iced, unsweetened green tea.

4. Fat-burner pills.

Claim: Boost your metabolism big time!

Is it true? See the above comments on caffeine and green tea.

Most fat burners are simply caffeine pills with a few other ingredients thrown in. You’ll get an increase in mental energy, but that doesn’t mean it will boost metabolism or burn fat. So it doesn’t matter if the pills contain green tea extract, caffeine, CLA, Hoodia or any other “miracle ingredient.” Research hasn’t proven the effectiveness of these pills. Avoid them, and avoid the potential crash and burn from high caffeine pills.

5. Ice-cold water with lemon juice.

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Is it true? Nice in theory, short in practice.

Nobody is losing fat with ice-cold water. If it sounds too good to be true … you know the rest of the story.

6. Eating six small meals per day.

Claim: Boosts metabolism and can help control cholesterol.

Is it true? Yes.

And it’s simple and effective. Try to split your meals up into smaller meals that can be eaten over the course of the day. Start the day with breakfast and then snack every three to four hours until your day is done. Avoid buffets or gorging at any specific meal. You’ll have a steady state of mental alertness and your body will be a fat-burning machine.

7. Interval training.

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

Is it true? Yes.

Interval training is simply a short bout of hard exercise followed by a short bout of easy exercise. This process is repeated about six times per workout (following a warm-up and preceding a cool-down). For example, you might speed walk (or run) for one minute and then walk at a slow pace for one minute.

A recent study from Australia found that an interval program led to more weight loss than a long, slow cardio training program. Other research has shown interval training results in greater fat burning during recovery from exercise. So while long, slow cardio training stops burning calories as soon as you step off the treadmill, interval training keeps your metabolism going and going and going.

Bottom line: Hard work and proper nutrition burn more calories and help you lose fat. On the other hand, magic pills and potions just don’t work.

But that shouldn’t be a surprise to anyone.

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system, Turbulence Training for Fat Loss.]

This article appears courtesy of Early to Rise’s Total Health Breakthroughs which offers alternative health solutions for mind, body and soul.

By Laura LaValle, RD, LD

Raise your champagne flute, and clink, Cheers! It is the time of year to celebrate, and most likely your holiday festivities will include alcohol. The holidays are the time for gaiety and celebration. So enjoy!

However, once the holidays are over and we are all settling back into our routine, it’s important to remember — when it comes to alcohol, moderation is the key. For men, consuming alcohol in moderation can aid in relaxation and seems to lower heart disease risk without raising other risks. As you read in Jim’s article though, women need to be much more careful and drink no more than 1 drink per day to avoid any health risks.

We aren’t exactly sure why women may be at more risk from alcohol, but it may have something to do with the nutritional demands put on our bodies by childbirth and the nutrient-depleting effects of birth control. You see, in men or women, alcohol depletes several nutrients including vitamins A, B3 (niacin), B1 (thiamine), and folate along with the minerals iron, magnesium, and zinc. Alcohol also affects our processing of essential fatty acids, needed for healthy cellular metabolism.¹

In fact, nutrient depletions are responsible for many of the side effects of drinking in alcoholics. Vitamin B1 deficiency leads to Wernicke-Korsakoff syndrome, which is characterized by confusion and impaired memory. Magnesium deficiency is one of the causes of tremors seen in alcoholics in need of a drink.

So, saluting too often with too many drinks can have a negative impact on your nutritional status by depleting essential vitamins and minerals. But this is especially true for anyone who may have compromised nutritional status to begin with, like women who are on birth control and may already be deficient in B vitamins including folate, vitamin C, selenium, zinc, CoQ10, and tyrosine, due to the nutrient depleting effects of taking female horomones.²

Because we have so many other factors today that increase our need for nutrients such as chronic stress, nutritionally depleted foods in our food supply, and toxicity of our environment, even moderate drinkers are well advised to eat plenty of nutrient dense, high antioxidant foods like organic vegetables and healthy lean proteins to make sure they are taking in all the nutrients affected by alcohol.

In fact, just to be sure, it’s probably a good idea to take a multivitamin and mineral as well, and this is especially important advice for women who use birth control pills.

References

1. http://www.umm.edu/altmed/articles/drugs-deplete-000711.htm
2. Pelton, R and LaValle, JB, The Nutritional Cost of Prescription Drugs, Morton Publishing, 2006.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

This article appears courtesy of Early to Rise’s Total Health Breakthroughs which offers alternative health solutions for mind, body and soul.