Monday, 29 July 2013

Health and Nutrition Tips:Making the Mediterranean Diet Work For You

Health and Nutrition blog that can give you great information to let you understand your body better. Knowing about the modern illness such like heart attack, hypertension, etc and how you can use nutrition supplement or alternate medicine and natural methods to recover or prevent it.I’m sure you heard all about the new research on the Mediterranean Diet that made headlines worldwide.  This large-scale study from Spain, published in the New England Journal of Medicine, got tons of attention because it was the first time we’ve had such strong evidence

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I’m sure you heard all about the new research on the Mediterranean Diet that made headlines worldwide.  This large-scale study from Spain, published in the New England Journal of Medicine, got tons of attention because it was the first time we’ve had such strong evidence supporting the benefits of this style of eating.  Participants following the eating patterns common in Spain, and other coastal countries surrounding the Mediterranean Sea, had a significant reduction (about 30%) in the risk of stroke and other cardiovascular events.

No doubt the results were solid — and the researchers even suspended the study early (after five years) because it was so clear that those eating the Mediterranean Diet were benefiting in such significant ways that the control group wasn’t — there were still critics of the study.

Some experts claim the design was flawed because the control group did not follow a low-fat diet – and others thought the media over-hyped the results.  Despite the media brouhaha, and the study’s potential shortcomings, there are worse things than drawing attention to a diet rich in fruits and vegetables, whole grains, seafood and healthy fats like extra-virgin olive oil and nuts.  Plus, did I mention the wine?  Those following the Mediterranean Diet enjoyed a glass of red wine with meals.  Maybe we can’t conclude that the Mediterranean Diet is more beneficial than a low-fat diet, it’s certainly a better approach than the way many people eat in this country.   It’s also a style of eating that celebrates food, encouraging the pleasures of the table without a long list of restrictions.  I say that’s all good.

Maybe the Mediterranean Diet got a lot of praise in the press.  Perhaps the study’s results were over-hyped.  I’m OK with that. I would much rather have people eat like a Spaniard, Italian, Greek or Lebanese than eat like a Caveman.  It’s great that this style of eating got the type of attention that’s usually reserved for the latest fad diet.  All too often — the science-based, sensible approach doesn’t make news, or doesn’t sell books.  I hope this will help change that.  Two fantastic dietitian colleagues Meri Raffetto and Wendy Jo Peterson just wrote a book, the Mediterranean Diet Cookbook for Dummies, which can show you how easy and delicious it  can be to eat like you’re from the Mediterranean.

We certainly enjoy Mediterranean-style meals at home. Here are some ways you can bring a bit of the Mediterranean to you every day.

Do not fear the fat. It’s still hard for some people to get over the idea that not all fats are bad. The Mediterranean diet is rich in healthy fats, such as extra-virgin olive oil, nuts and avocados.  Make your own vinaigrettes with olive oil instead of using bottled dressings.  It will be fresher and tastier – and you’ll even help enhance the absorption of some nutrients from the salad compared to using a low-fat dressing.  Another recent study found that the aroma of olive oil helped to enhance satiety, or feelings of fullness.  Saute your vegetables in olive oil, snack on nuts instead of chips or pretzels, and find new ways to enjoy avocados beyond guacamole.

Make vegetables a center-of-plate star. Forget the notion of starting your meal planning with a big slab of meat.  Find ways to have vegetables play a bigger role. As Americans, we often start our meal with a single salad drenched in a creamy dressing.  It’s much different in Lebanon, where we visit my in-laws every summer.  The Lebanese enjoy an array of vegetables during a meal, including salads made with some of the most nutritious greens you can eat –   tabbouleh with parsley, fattoush with chopped vegetables, sauteed chickory with caramelized onions, and fresh rocca salad with beets.  Meats are often served as kebabs, so you can enjoy a small portion after eating the vegetable-packed mezze.  Find ways you can shrink your meat portions — enjoy pastas that are studded with vegetables and just  a little meat, make a hearty stew with beans and small chunks of meat, and experiment with whole-grain entree salads topped with sliced roasted chicken.

Love your lemons. I always keep a big bag of fresh lemons in my fridge that I use to squeeze on vegetables or make salad dressings during the week. There’s nothing quite like a squirt of citrus to brighten up a dish.  On the weekends, I will often squeeze a bunch of lemons and make a batch of dressing with olive oil, grated fresh garlic and kosher salt. I keep this elixir in a bottle in the refrigerator and use it on everything – roasted cauliflower, arugula salad, sautéed broccoli and pasta dishes.

Face your fish-cooking fears. Dietary guidelines recommend 8 ounces of fish a week, but most Americans fall short of this goal.  For many people, it comes down to not knowing how to prepare fish and seafood at home.  It’s not a difficult task.  You’ll find lots of ways to gain seafood-cooking confidence in my new book, The Food Lover’s Healthy Habits Cookbook.  Eating seafood twice a week is one of the 12 healthy habits featured in the book. You’ll find fool-proof cooking techniques and tons of family-friendly fish recipes.

Embrace beans. We simply don’t eat enough beans in this country.  I love legumes, and try to find lots of ways to incorporate them into meals – adding to whole-grain pilafs, salads, pastas and casseroles.  And of course, beans are a great base for better-for-you dips, including my favorite hummus. If you need to get to know beans a little better, check out Bean by Bean by Crescent Dragonwagon. It’s a tremendous cookbook and bean guide.

What are your favorite Mediterranean-style meals?

Image courtesy of Yanoosh on flickr

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Sunday, 21 July 2013

Eat Your Way To Beauty

Summer is a great time to get up and enjoy the outdoors, but it can be damaging to your hair, skin and nails. From the sun's penetrating rays to moisture-sucking salt water, the harm done to your body by summertime activities can be irreparable. Unless, of course, you learn to offset the damage with a diet full of hair, skin and nail salvaging foods. As you head into fall, reach for the following beauty foods and eat your way to better hair, skin and nails.
Woman eating rasberries


Why they're good for you: Loaded with potent antioxidants, vitamins and minerals, berries, especially blueberries and raspberries, are some of the best foods to eat if you're trying to heal summertime damage to your hair, skin and nails. Not only do these nutritious little orbs slow free radical damage (caused by sun, pollution and stress), they also work hard to boost your body's immune system (so skin infections are less likely).
How to eat them: Berry Shortcake


Why it's good for you: Fresh fish, like salmon and sole, are loaded with essential fatty acids, such as the highly revered omega-3s, that our hair, skin and nails rely on to heal themselves. Additionally, the fatty acids and protein in fish help to fight inflammation (key if you're suffering from a sunburn) and protect your skin from the sun's damaging rays. Fatty acids have also been shown to speed up how quickly your skin can repair itself.
How to eat it: Salmon with Cilantro Pesto

Green Tea

Why it's good for you: A great substitute for coffee, green tea is one of the best liquid ways to not only hydrate your body, but also to heal sun-damaged hair, skin and nails. Loaded with polyphenols (a nutrient that has anti-inflammatory and healing properties), green tea can also boost your immune system and rev your metabolism.
How to drink it: Hot and steamy or in these Iced Tea Cocktails (go easy on the alcohol)


Why it's good for you: Low-fat dairy products, especially ones like yogurt, are full of vitamin A and calcium, two ingredients your nails rely on to stay strong, supple and healthy. If you're deficient in either, your nails will be more susceptible to peeling and cracking. What's more, some yogurts contain selenium, a nutrient known for boosting skin's suppleness and elasticity.
How to eat it: Yogurt Honey Poppyseed Dressing


Why it's good for you: Dehydration is one of the key reasons your body start to whittle under the pressures of summertime fun. Skipping your recommended daily dose of the clear stuff (about eight glasses a day) will cause your skin to sag, dry out your hair, and make you feel sluggish. Rehydration is key to repairing the ravages of the sun and heat.
How to drink it: Flavored water


Why they're good for you: Loaded with complex B vitamins and essential oils, nuts are a healthy snack you can pop to keep your skin glowing and to regenerate skin cells. As an added bonus, nuts are loaded with antioxidants that work to reduce swelling and inflammation of the skin and minimize damage to nails and hair.
How to eat them: Spanish Almond Chicken 

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Friday, 19 July 2013

Warning for athletes: Some dietary supplements may contain trace amounts of banned substances

(NaturalNews) Athletes should be cautious about the dietary supplements they take, as these may contain small amounts of banned substances, according to a recent study conducted by Loughborough University Professor of Sport and Exercise Nutrition, Ron Maughan.

Having repeatedly warned about the possibility of a link between failed doping tests and sports supplements, Dr. Maughan believes that these commercially available substances can turn honest athletes into unknowing cheats. "It is now well established that many dietary supplements contain compounds that can cause an athlete to fail a doping test. In some cases the presence of these compounds is not declared on the product label," the professor explained. The extent to which minute amounts of substances that are forbidden in the sports world should be relayed on the product package is still under debate. Some voices believe that trace amounts are not relevant enough to be mentioned, and, most of the time, they do not turn up on regular supplement analyses.

However, Professor Maughan is worried about the presence in everyday supplements of some steroid compounds normally banned by the World Anti-Doping Agency (WADA). Such a steroid is nandrolone, and Dr. Maughan put together a team to investigate the body's responses to trace amounts of a nandrolone precursor (19-norandrostenedione). The test subjects involved were given water and protein bars that had been contaminated with 19-norandrostenedione at a concentration level 1000 times lower than what is normally tested for during the manufacturing process of supplements.

Surprisingly, even at this apparently insignificant concentration, the tested athletes still registered a positive result in common doping tests. This means that the sports dietary supplement industry's standards are much less strict than the health standards of the sports community. This incongruity can only have a negative impact on individual athletes who had regularly used supplements until this day.

Raw whole plant foods considered superior to supplements

In addition, various recent nutrition studies have revealed that the body should derive all of its nutrient requirements from natural food sources. As such, the scientific community is generally in agreement that supplements should be avoided if possible, in favor of a healthy and balanced diet that includes many raw vegetables and fruits.

Professor Maughan believes that his findings expose "a serious dilemma for sports supplement manufacturers, athletes, and those responsible for the welfare of athletes." He also added that "The potential for such low levels of contamination in a sports supplement to result in adverse test results raises significant concerns for the manufacture of dietary supplements intended for consumption by athletes liable to regular doping tests."

Professor Maughan currently presides over the Sports Nutrition Group of the International Olympic Committee Medical Commission, and has expressed further interest in the science of anti-doping. He is presenting at two upcoming conferences on this matter.

Sources for this article include:

About the author:
Raw Michelle is a natural health blogger and researcher, sharing her passions with others, using the Internet as her medium. She discusses topics in a straight forward way in hopes to help people from all walks of life achieve optimal health and well-being. She has authored and published hundreds of articles on topics such as the raw food diet and green living in general. In 2010, Michelle created, to share with people her approach to the raw food diet and detoxification.

Thursday, 18 July 2013

Top 10 herbal supplements

The Vitamin You Need for a Sharp Brain as You Age - Yet 1 in 4 are Deficient

By Dr. Mercola
Vitamin B12, or rather a lack thereof, has been called the "canary in the coalmine" for your future brain health, and recent research has bolstered the importance of this vitamin in keeping your mind sharp as you age.
According to the latest research, people with high levels of markers for vitamin B12 deficiency were more likely to score lower on cognitive tests, as well as have a smaller total brain volume, which suggests a lack of the vitamin may lead to brain shrinkage.
This issue is of paramount importance for many of you reading this for two reasons:
  1. Vitamin B12 deficiency is very widespread
  2. Your blood level of vitamin B12 is not an adequate marker of whether or not you're deficient, making vitamin B12 deficiency easy to miss

What is Vitamin B12?

Vitamin B12 is a powerhouse micronutrient often known as the "energy vitamin" because it assists in energy production.
Your body relies on the efficient conversion of carbohydrates to glucose -- your body's source of fuel -- to run smoothly, and vitamin B12 plays a major role in that conversion. B12 also enables your body to convert fatty acids into energy. Further, your B12 level impacts a number of very important functions in your body, including:
Carbohydrate and fat metabolism Healthy nervous system function Promotion of normal nerve growth and development
Help with regulation of the formation of red blood cells Cell formation and longevity Proper circulation
Adrenal hormone production Healthy immune system function Support of female reproductive health and pregnancy
Feelings of well-being and mood regulation Mental clarity, concentration, memory function Physical, emotional and mental energy

Problems with Memory, Brain Function Top Signs of Vitamin B12 Deficiency

Mental fogginess and problems with memory are two of the top warning signs that you have vitamin B12 deficiency, and this is indicative of its importance for your brain health.
In addition to the latest Neurology study, which found more signs of shrinkage of brain tissue among those with low vitamin B12, a Finnish study published in Neurology last year found that people who consume foods rich in B12 may reduce their risk of Alzheimer's in their later years. For each unit increase in the marker of vitamin B12 (holotranscobalamin) the risk of developing Alzheimer's was reduced by 2 percent. Research also shows that supplementing with B vitamins, including B12, helps to slow brain atrophy in elderly people with mild cognitive impairment (brain atrophy is a well-established characteristic of Alzheimer's disease).

What Causes B12 Deficiency?

Vitamin B12 is the largest vitamin that we know of. Because of its large size, it is not easily absorbed passively like most supplements. Because of this, many, if not most oral B12 supplements are worthless and do NOT work. Vitamin B12 requires a complex system in your body involving intrinsic factor to bind to it so it can be actively absorbed in the end of your small intestine (terminal ileum). As you grow older the ability to produce intrinsic factor decreases and cause a deficiency state.
Studies from the U.S. Framingham trial show one in four adults are deficient in vitamin B12, and nearly half the population has suboptimal blood levels. If you eat an all vegetarian or vegan diet, vitamin B12 is one of the nutrients your body is most likely deficient in, as it is naturally present in foods that come from animals, including meat, fish, eggs, milk and milk products. However, there are many other causes of B12 deficiency as well, including:
  • Food-Cobalamin Malabsorption Syndrome: This condition results when your stomach lining loses its ability to produce intrinsic factor, a protein that binds to vitamin B12 and allows your body to absorb it into your bloodstream at the furthest point of your small intestine.

    Intrinsic factor is a protein made by your stomach. It grabs onto the B12 molecule and together they move through your stomach to your small intestine. When they reach the end of your small intestine, the intrinsic factor is absorbed first, pulling the B12 with it into the cells of your large intestine, where they are absorbed for use by the rest of your body.
  • Increasing Age: Intrinsic factor diminishes as you age, and this means it's virtually impossible to get B12 from your diet. This also means the older you get, the more likely you will need to supplement B12.
  • Use of the drug metformin for Type 2 diabetes: Use of metformin (brand names include Glucophage, Glucophage XR, Fortamet, Riomet, and Glumetza) may inhibit your B12 absorption, especially at higher doses.
  • Coffee consumption: Four or more cups of coffee a day can reduce your B vitamin stores by as much as 15 percent.
  • Use of antacids: The use of antacids or anti-ulcer drugs will lower your stomach acid secretion and decrease your ability to absorb vitamin B12. Stomach acid (hydrochloric acid) is a crucial ingredient in your body's ability to absorb B12. If you're taking a medication specifically designed to reduce the amount of stomach acid you produce, your body's ability to use vitamin B12 from the food you eat or the supplements you take will be significantly compromised.
  • Gastric bypass surgery
  • Exposure to nitrous oxide (laughing gas)

Why a Blood Test May Not be Enough to Detect Deficiency

Blood tests for vitamin B12 deficiency aren't as clear cut or helpful as they are for other nutritional deficiencies. Standard tests to assess vitamin B12 concentrations are limited because the clinical severity of vitamin B12 deficiency is unrelated to vitamin B12 concentrations. As researchers concluded in Neurology:
"Concentrations of all vitamin B12-related markers, but not serum vitamin B12 itself, were associated with global cognitive function and with total brain volume."
So generally speaking, you can use the following recommendations to screen for vitamin B12 deficiency:
  • If your vitamin B12 concentration is less than 150 pmol/L, you are considered B12 deficient and you and your health care practitioner should take steps to determine the underlying cause(s) and treatment.
  • If your B12 concentration is between 150 and 200 pmol/L, your serum MMA (Methylmalonic Acid) level should be determined to identify whether your situation requires more investigation and treatment. Research suggests elevated levels of MMA (a natural compound found in your body) are an indicator for vitamin B12 deficiency.
However, if you suspect or are concerned you are vitamin B12 deficient, a more practical option may be to simply supplement your diet with B12 and see if your symptoms improve.
B12 is available in its natural form only in animal food sources. These include seafood, beef, chicken, pork, milk, eggs. If you don't consume enough of these animal products (and I don't recommend consuming seafood unless you know it is from a pure water source) to get an adequate supply of B12, or if your body's ability to absorb the vitamin from food is compromised, vitamin B12 supplementation is completely non-toxic and inexpensive, especially when compared to the cost of laboratory testing.
In fact, the first treatment most doctors and other health care experts will suggest upon receiving B12 deficiency lab test results is supplementation with vitamin B12. I recommend either an under-the-tongue fine mist spray, as this technology helps you absorb it into the fine capillaries under your tongue. This delivery system bypasses the intrinsic factor problem and is much easier, safer and less painful than having your doctor inject you with a vitamin B12 shot.

Signs and Symptoms to Watch For

Besides the above-mentioned mental fogginess and memory problems, there are actually a wide range of symptoms of vitamin B12 deficiency, from mild to severe, which can affect your body, mind and mood. In general, the signs are:
  • Fatigue, lack of energy, muscle weakness, tingling in your extremities
  • Mental fogginess or problems with your memory, trouble sleeping
  • Mood swings, especially feelings of apathy or lack of motivation
Depression Dementia and Alzheimer's
Anemia Neurological and Neuropsychiatric conditions
Female fertility and childbearing problems Heart disease and cancer

Other symptoms of long-term, chronic B12 deficiency are included in the chart above. Even though vitamin B12 is water-soluble, it doesn't exit your body quickly like other water-soluble vitamins. B12 is stored in your liver, kidneys and other body tissues, and as a result, a deficiency may not show itself for a number of years until you finally run out of this naturally stored internal source of the vitamin.
This time lag in seeing symptoms of a B12 deficiency is a serious concern, because after about seven years of deficiency, irreversible brain damage can potentially result. So if you are suffering from any of the symptoms above it makes sense to take steps to increase your levels to protect your long-term brain, and overall, health.

IMPORTANT B12 Summary: Please Remember…

If you believe you need a vitamin B12 supplement, don't hesitate to take one. They are very safe and there are virtually no known side effects. However, avoid oral B12 supplements as they will not be easily absorbed. You can take an injection or do a far easier sublingual (under your tongue) spray that allows the large B12 structure to bypass your intestine and be absorbed directly into your blood stream, allowing you to benefit immediately.

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Tuesday, 16 July 2013

New Wrinkle Eraser

Doubly swaddled in a white robe and a plush blanket, New York handbag designer Brett Heyman lies back in the Manhattan office of plastic surgeon Jon Turk, peacefully awaiting a younger complexion. There's little need to be anxious because, unlike most visitors to Turk's renowned Fifth Avenue practice, the 32-year-old founder of Edie Parker is not here to go under the knife. In fact, Heyman has never had even a single Botox injection or filler. She is preparing for her second Dermapen treatment, the newest in-office procedure that promises to soften facial wrinkles, minimize pores, fade scars, and leave patients with brighter, tighter, and younger skin — all courtesy of 11 tiny needles. "In my opinion, anyone ages 35 to 60 should be getting these treatments," Turk says. "We are not looking at it as a separate procedure like laser but as something that should be incorporated into a person's skin care."
The minimally invasive Dermapen treatment began popping up in doctors' offices nationwide early this year and is now being hailed as "the best recent innovation in skin rejuvenation," says Richard Anderson, a cosmetic surgeon in Salt Lake City. The electronically driven, pen-shaped device is an updated take on manual derma-rollers, a more painful and less precise way of puncturing tiny holes in the skin to stimulate healing below the surface, which in turn jump-starts collagen and elastin production. However, unlike derma-rollers, Dermapen is equipped with fine, vibrating needles that pierce the skin at a predetermined speed and depth, resulting in little damage to the epidermis. Downtime is minimal; patients can hide redness with mineral makeup and resume their normal activities immediately.
But perhaps the most revolutionary aspect of Dermapen is its ability to act as a "dermal infusion device," says Turk, meaning that prior to treatment your practitioner can apply a blend of active ingredients onto your face (think vitamin C and hyaluronic acid), which are then driven deep below the skin's surface through channels created by the needles. Using Dermapen in conjunction with topical ingredients, Turk adds, allows them to be absorbed 100 to 1,000 times more effectively, which is a huge advantage when you're fighting the clock.
The procedure itself is quick, lasting about 20 minutes, as the device is moved across the skin in six areas: the forehead, cheeks, nose, upper lip, chin, and neck. Though Heyman doesn't bleed during the procedure (some patients do), she clenches her fists when the needles reach her forehead and upper lip.
Most Dermapen patients describe the treatment as feeling like pinpricks or, as Heyman puts it, "unpleasant but tolerable." For maximum results, doctors recommend three to four appointments spaced two to four weeks apart. (Cost per session ranges from $250 to $650.) Amalia Spinardi, owner of Jo de Mar beachwear (her customers include model Gisele Bündchen), travels all the way from her home in Brazil for Dermapen treatments in Turk's office. "I come to New York for business, but my Dermapen appointments are always the first thing I do," says Spinardi, 42. "When I turned 40, my skin started feeling saggy, and I wanted to get a lift without surgery or lasers," she says, adding, "I don't want a Botoxed face. I want to recognize myself." After two treatments, she reports "tighter, younger, and more glowy skin." Before trying Dermapen, Spinardi experimented with lasers but found them too painful to endure more than one session.
Spinardi is not alone. Many Dermapen devotees, including Heyman, are former laser patients, and according to Turk, Dermapen can produce results similar to those of Fraxel lasers but without the prolonged redness and pain. "Fraxel laser is a state-of-the-art treatment, but it's difficult to use on dark-skinned patients, and the downtime is often greater than advertised," Turk explains. "So if you can find a device that can do everything that Fraxel can do, or close to it, and can take away some of the negatives, then you have a very appealing product."
Not all doctors feel this way, however. Eric Bernstein, a dermatologic laser surgeon and founder of the Main Line Center for Laser Surgery in Philadelphia, disagrees with this analysis. He claims that although Dermapen will cause a small healing response, "when you create holes in the skin with energy from a laser, more collagen will be stimulated. I don't think Dermapen accomplishes the same end results," Bernstein concludes.
The folks at Dermapen acknowledge that they are not reinventing the wheel. "The technology is not groundbreaking," says Chad Milton, CEO and cofounder of the company. "We just innovated something that needed an update." Milton hints that he wants the next generation of the device to do exactly what doctors are hoping for: inject ingredients simultaneously during the needle use.
In the end, "Dermapen is not going to put surgeons or lasers out of business. It's another weapon in our antiaging armamentarium," says Anderson. For Heyman, Dermapen yields results. "My skin is smoother, my pores look smaller, and I'm not as blotchy," she says. She happily gathers her things from Turk's office, applies some mineral powder, and is off to a meeting, certain that no one will know she's just come from a plastic surgeon's office.

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Sunday, 14 July 2013

Managing Your Weight with Exercise

Managing Your Weight with ExercisePeople who are trying to lose weight often focus on the foods they eat and the calories they consume. While this is important, exercise is also an important part of a weight loss program. Regular physical activity helps you control your weight by burning excess calories that would otherwise end up being stored as fat. Your body weight is regulated by the total number of calories you consume and use each day. Balancing the calories you use up through physical activity with the number of calories you consume will help you manage your weight.

Keep these simple rules of weight management in mind:

Weight Management Physical activity can do much more than help you control your weight. Regular physical activity can help lower your chances of developing heart disease, certain forms of cancer, diabetes, high blood pressure, obesity, and osteoporosis, just to name a few. It can also help improve your mood and enhance the way that you feel about yourself. It may also help combat stress and depression.

How much exercise do you need?

You should try to engage in moderate or vigorous aerobic exercise, such as walking, for 45 to 60 minutes several days a week. You should also try to exercise at 60 to 80% of your maximal heart rate (220 minus your age is the maximal). If you haven't been physically active for an extended period of time, you should begin exercising in 15 minute increments. As your strength and endurance improve, you can gradually increase your time.
  • Walking briskly (about 3-1/2 miles per hour)
  • Hiking
  • Gardening/yard work
  • Cycling (less that 10 miles per hour)
  • Weight training (general light workout)

Vigorous physical activities include:

  • Running/jogging
  • Cycling (more than 10 miles per hour)
  • Swimming (laps)
  • Aerobics
  • Weight lifting (vigorous effort)
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Top 10 delicious drink for body immunity

Tuesday, 9 July 2013

Top ten weight loss products

Best fiber supplements to lose weight

diet of fiber needed to prevent constipation and help a person feel full. The fiber can also help you lose weight. A recent article in the European Journal of Clinical Nutrition, “a high-fiber diet for weight loss and cholesterol in overweight women. The results show that the consumption of diet, including daily increase in weight loss of at least 35 grams of fiber, both total fat and trunk fat loss. In addition, low-density lipoprotein, or “bad” cholesterol levels significantly lower than the high-fiber diet group. The fiber is present in many food products, but it can also easily be obtained by supplementing. As Metamucil Psylliyum rice husk drinks or pills
Psyllium rice husk is a water-soluble fiber, available in capsule form. Authentic Metamucil psyllium fiber production flavored drinks, orange, lemon, berries and vegetables. Review article published in the September 2010 issue of Clinical Gastroenterology Journal the 阿蒂利奥贾 Xhosa, MD, Ph.D., Mariangela Rondanelli, MD, Ph.D., psyllium husk fiber is ideal weight loss and general health fiber supplement. It has been shown to lower cholesterol and keep insulin levels conducive to weight loss and reduce high blood pressure and dietary.
the glucomannan pill Portuguese glucomannan, a soluble fiber from elephant yam plant, native to Asia. It can be in the form of tablets. Investigation in June 2008 in the British Journal of Nutrition, Jordi Salas El Salvador and his colleagues study the dual fiber supplement glucomannan containing the 1g weight, and other factors. 16 weeks, subjects taking 2 g or 3 g daily. The results showed that two doses increase satiety, reduce the level of low-density lipoprotein cholesterol. Increase feelings of satiety may help reduce overeating and snacking.
VitaFusion the optical fiber the fudge of some people have difficulty when swallowing pills of any size. For those, chewable supplement may be appropriate. VitaFusion brand fiber fudge fudge Square, contains 5 grams of fiber and carbohydrates and 10 calories per two sticky clothes. According to Vitafusion supplementary won a of ChefsBest certification Award taste. In addition, they are sugar-free, natural colors and flavors. The fudge comes in three forms: peaches, strawberries and blackberries.
, for those who do not like the texture of the fudge FiberChoice Chewable the chewable FiberChoice, in several versions, including supplemental calcium and antioxidants. FiberChoice Weight Management strawberry flavor, and two tablet serving four grams of dietary fiber. According to the manufacturer, the Tablet PC may suppress hunger and desire. In addition, they also contain chromium picolinate, which may contribute to the metabolism

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Monday, 8 July 2013

Top 50 dos and don’t of dieting

What Are Raspberry Ketones?

Raspberry ketones have relativity recently reached the health market in the UK, and are marketed as an effective weight loss supplement. This article will explain what raspberry ketones are, and investigate the scientific evidence for their claims.

Raspberry Ketones & Their Uses

A raspberry ketone is a small volatile organic compound. It not only found in raspberries, but is also found in cranberries and other brightly colored berries. These ketones are found in extremely small quantities in these fruits, which means that natural ketones are extremely expensive to obtain. As a result of this raspberry ketones can be made synthetically for a fraction of the price, but will contain impurities.
As raspberry ketones are volatile, they have been used for a long time in the perfume and food industry to give a natural and fruity smell to products. They have only recently been introduced to the supplement industry as a weight loss supplement.

Is There Any Science Behind The Supplement?

To date, there is no clinical evidence to support the claims that raspberry ketones can promote weight loss, or even have any health benefits. There are only a small number of animal studies which have investigated the weight loss properties of raspberry ketones, and only one has shown an ability to prevent any additional weight gain. In this study an incredibly high dosage of raspberry ketones was used, which was 20g per kg of the body weight in raspberry ketones.


The lack of evidence makes it impossible to draw any conclusions. There is currently nothing to suggest that raspberry ketones will aid with weight loss or provide any health benefits. Any claims suggesting they will aid with weight loss are just marketing.


Morimoto, Chie; Satoh, Yurie; Hara, Mariko; Inoue, Shintaro; Tsujita, Takahiro; Okuda, Hiromichi (2005). “Anti-obese action of raspberry ketone”. Life Sciences 77 (2) 194–204

How to Start Workout at Home? Top 10 Weight Loss Exercise

Sunday, 7 July 2013

Top 10 protein powders for workout

Dietary Nitrate: The New Magic Bullet?

Andrew M. Jones, PhD
  • Nitric oxide (NO) is vitally important in human physiology and it modulates many of the processes that are essential to exercise performance.
  • Recent evidence indicates that NO availability can be enhanced by dietary supplementation with inorganic nitrate which is abundant in green leafy vegetables and beetroot.
  • Dietary nitrate supplementation with 5-7 mmol nitrate (~0.1 mmol/kg body mass) reduces resting blood pressure, lowers the oxygen cost of sub-maximal exercise (i.e., enhances muscle efficiency) and may enhance exercise performance.
  • These physiological effects can be observed as little as 3 h following nitrate consumption and can be maintained for at least 15 days if supplementation is continued.
  • The optimal nitrate ‘loading’ regimen and the physical activities and populations in which nitrate supplementation might be most effective remain to be determined.
  • Due to possible health risks associated with the consumption of nitrate salts, it is recommended that athletes wishing to explore the ergogenic potential of nitrate supplementation do so through increased consumption of nitrate-rich vegetable products such as beetroot juice.
Nitric oxide (NO) is an important physiological signaling molecule that can modulate skeletal muscle function through its role in the regulation of blood flow, muscle contractility, glucose and calcium homeostasis, and mitochondrial respiration and biogenesis. Until quite recently, it was considered that NO was generated solely through the oxidation of the amino acid L-arginine in a reaction catalysed by nitric oxide synthase (NOS), and that nitrite (NO2-) and nitrate (NO3-) were inert by-products of this process. However, it is now clear that these metabolites can be recycled back into bioactive

Figure 1: Relationship between nitric oxide (NO), nitrite (NO<sub>2</sub>-) and nitrate (NO<sub>3</sub>-). (NOS, nitric oxide synthase)

Figure 1: Relationship between nitric oxide (NO), nitrite (NO2-) and nitrate (NO3-). (NOS, nitric oxide synthase)
NO under certain physiological conditions. The reduction of NO3- to NO2- and subsequently of NO2- to NO may be important as a means to increase NO production when NO synthesis by the NOS enzymes is impaired and in conditions of low O2 availability, such as may occur in skeletal muscle during exercise.
It is now known that tissue concentrations of nitrate and nitrite can be increased by dietary means. Green leafy vegetables such as lettuce, spinach, rocket, celery and beetroot are particularly rich in nitrate. Therefore, dietary nitrate supplementation represents a practical method to increase circulating plasma [NO2-] and thus NO bioavailability. This has been demonstrated after ingestion of nitrate salts such as sodium nitrate (Larsen et al., 2007, 2010), as well as following nitrate-rich beetroot juice ingestion (Bailey et al., 2009, 2010; Vanhatalo et al., 2010; Webb et al., 2008). It is also possible to increase plasma [NO2-] through increased consumption of whole nitrate-rich vegetables but nitrate content can vary according to soil conditions, time of year and storage. Given the importance of NO in vascular and metabolic control, there are sound theoretical reasons why augmenting NO bioavailability might be important in optimizing skeletal muscle function during exercise. Indeed, recent evidence indicates that elevating plasma [NO2-] through dietary nitrate supplementation is associated with enhanced muscle efficiency, fatigue resistance and performance.
Nitrate and exercise. Larsen et al. (2007) reported that three days of sodium nitrate supplementation increased plasma [NO2-] and reduced the O2 cost of sub-maximal cycle exercise. These findings were surprising because it is well established that the O2 Figure 1: Relationship between nitric oxide (NO), cost of exercising at a given sub-maximal power output is highly predictable. For example, during cycle ergometry, it is expected that pulmonary O2 uptake (VO2) will increase by approximately 10 mL per minute for every additional Watt of external power output (i.e., the functional ‘gain’ is ~10 mL/min/W). The results of the Larsen et al. (2007) study were of considerable interest because they suggested that a shortterm dietary intervention might improve exercise efficiency (i.e., reduce the energy required to exercise at the same intensity) and have the potential to enhance performance.
The findings of Larsen et al. (2007) were corroborated in the study of Bailey et al. (2009) in which nitrate was administered in the form of beetroot juice. Following three days of beetroot juice supplementation (0.5 L/day), the plasma [NO2-] was doubled, the steady-state VO2 during moderate-intensity exercise was reduced (Figure 2) and the VO2 ‘slow component’ during severeintensity exercise was attenuated. These results suggested that a short-term, natural dietary intervention improved the efficiency of muscular work.
Pulmonaru VO<sub>2</sub>
Figure 2: Reduction in O2 uptake during 6 min of moderate-intensity cycle exercise following dietary nitrate supplementation (closed symbols) compared to placebo (open symbols).
The reduction in steady-state VO2 after nitrate supplementation was of the order of 5% in the studies of Larsen et al. (2007) and Bailey et al. (2009) in which supplementation was continued for 3-6 days. A similar reduction in steady-state VO2 during moderate-intensity cycle ergometry has been reported following acute nitrate supplementation. Vanhatalo et al. (2010) reported a significant reduction in steady-state VO2 just 2.5 h following beetroot juice ingestion, an effect that was maintained when supplementation was continued for 15 days (Figure 3). Importantly, habitual dietary nitrate intake was not restricted in this study, and yet resting blood pressure and steady-state VO2 were still significantly reduced. The reduction in VO2 following nitrate administration is not unique to cycling exercise, having also been observed during two-legged knee-extensor exercise (Bailey et al., 2010) and treadmill walking and running (Lansley et al., 2011a). Importantly, no reduction in VO2 was observed compared to a control condition when the subjects were supplemented with a placebo beetroot juice that had been depleted of nitrate using an ion-exchange resin (Lansley et al., 2011a). This confirmed that nitrate is the key ‘active’ ingredient responsible for the physiological changes observed following beetroot juice supplementation. It does not rule out, however, a synergistic role for other components of beetroot juice such as antioxidants, which may facilitate the reduction of nitrate to nitrite and NO. Collectively, these results indicate that the reduced VO2 following nitrate supplementation is reproducible and can be observed across a range of different supplementation regimens and exercise modalities.

Relationship between nitric oxide (NO), nitrite (NO<sub>2</sub>-) and nitrate (NO<sub>3</sub>-). (NOS, nitric oxide synthase)
Figure 3: Reduction in the ‘gain’ of O2 uptake following nitrate supplementation (closed symbols) compared to placebo (open symbols) and non-supplemented baseline (BL; gray symbol). Note that the gain is reduced from ~10 to ~9 mL/min/W following nitrate supplementation acutely (after 2.5 h) and that this effect persists if supplementation is continued for 15 days.
Plasma [NO2-] has recently been identified as an important correlate of exercise tolerance in healthy humans (Dreissigacker et al., 2010; Rassaf et al., 2007). Given that NO3- supplementation increases plasma [NO2-], this intervention may therefore have the potential to improve exercise tolerance. This hypothesis was tested in the study of Bailey et al. (2009). Plasma [NO2-] was doubled and highintensity exercise tolerance was enhanced by 16% following NO3- -rich beetroot juice supplementation. Subsequent experiments have reported improvements in exercise tolerance of 25% during two-legged knee-extensor exercise (Bailey et al., 2010), and 15% during treadmill running (Lansley et al., 2011a) following 6 days of beetroot juice supplementation. Improved incremental exercise performance has also been noted following 6 days of beetroot juice supplementation during single-legged knee extension exercise (Lansley et al., 2011a) and after 15 days of beetroot juice supplementation during cycle exercise (Vanhatalo et al., 2010).
It is well documented that exercise performance is compromised in a hypoxic environment relative to normoxia (21% O2: sea level). In this regard, it is noteworthy that Vanhatalo et al. (2011) reported that nitrate supplementation with beetroot juice restored muscle performance in hypoxia (14% inspired O2; equivalent to ~4000 meters or ~13,000 feet altitude) to that observed in the normoxic control condition. Specifically, in hypoxia, nitrate supplementation resulted in a 20% extension of the time-to-exhaustion during high-intensity knee-extensor exercise. Vanhatalo et al. (2011) also reported that nitrate supplementation improved muscle oxidative function in hypoxia, suggesting that muscle oxygenation may have been enhanced. Consistent with this interpretation, Kenjale et al. (2011) reported that beetroot juice supplementation resulted in a 17- 18% longer time to claudication pain and peak walking time during incremental exercise in patients with peripheral arterial disease. The authors attributed these effects to NO2- -related improvement in peripheral tissue oxygenation. Collectively, these results have potential performance implications for athletes competing at altitude and for improving functional capacity in clinical conditions where tissue O2 supply may be compromised.
As summarized above, during high-intensity constant-work-rate exercise, the improved exercise tolerance at a given power output following nitrate supplementation has been reported to be in the range of 16-25% (Bailey et al., 2009, 2010; Lansley et al., 2011a). However, the magnitude of improvement in ‘actual’ exercise performance would be expected to be far smaller; indeed, using the predictions of Hopkins et al. (1999), a ~20% improvement in time-to-exhaustion would be expected to correspond to an improvement in exercise performance (time taken to cover a set distance) of ~1-2%. This hypothesis was tested in the study of Lansley et al. (2011b) where competitive but sub-elite cyclists completed 4.0 and 16.1 km time trials on separate days, following acute beetroot juice ingestion. Consistent with the experimental hypothesis, nitrate administration improved 4.0 km and 16.1 km time trial performance by ~2.7 % compared to the placebo conditions (Lansley et al., 2011b). These improvements in exercise performance were consequent to the maintenance of a higher mean power output and an increase in the power output/VO2 ratio. Therefore, trained subjects were able to produce a higher power output for the same oxidative energy turnover (i.e., the inverse of a lower VO2 for the same power output; Bailey et al. 2009; Larsen et al., 2007), resulting in an improved exercise performance following nitrate supplementation. Improved cycle time trial performance following nitrate supplementation has also been reported by Cermak et al. (2012). These authors reported that six days of beetroot juice supplementation (8 mmol/ day) significantly reduced VO2 at two sub-maximal work rates and improved mean power output and 10 km time trial performance (by 1.2%) in trained cyclists.
Despite these positive results with ‘sub-élite’ athletes, it remains unclear whether nitrate supplementation might enhance performance in athletes of the highest caliber. One study has reported that acute sodium nitrate administration did not significantly alter sub-maximal VO2 or incremental exercise performance in endurance athletes (Bescós et al., 2011). There may be several explanations for this apparent discrepancy. The resting plasma [NO3-] and [NO2-] is higher in athletes (Jungersten et al., 1997; Schena et al., 2002), which may reduce the scope for nitrate supplementation to improve exercise efficiency and performance in this population. Alternately, very highly trained individuals may require a larger nitrate dose to elicit similar changes in plasma [NO2-] and exercise efficiency to those observed in recreationally active participants. Wilkerson et al. (2012) reported that acute nitrate supplementation did not enhance 50 km time trial performance in a group of well-trained cyclists, but also found a significant correlation (r = -0.83) between the increase in plasma [NO2-] and the improvement in time trial performance. In this regard, the nitrate dosing regimen (i.e., amount and timing of ingestion) may be critical. It should also be considered that highly trained subjects are likely to have: 1) higher NOS activity such that the nitrate-nitrite-NO pathway may be relatively less important for the generation of NO; and 2) greater mitochondrial and capillary density which might limit the development of hypoxia and acidosis in skeletal muscle during exercise, preserving NOS function and reducing the requirement for nitrite reduction to NO. It should also be considered that it may be more difficult to discern possible performance improvements in elite athletes for methodological reasons. The likely performance effect might be ≤ 1% which, while still potentially highly meaningful during competition, may be difficult to measure reproducibly due to experimental noise and day-to-day variability. Further research is needed to elucidate the influence of NO3- supplementation on exercise efficiency in athletes.
The reduced O2 cost of exercise following nitrate supplementation is not associated with an elevated blood [lactate] (Bailey et al., 2009; Larsen et al., 2007), suggesting that there is no compensatory increase in anaerobic energy production as might be expected if oxidative metabolism were somehow inhibited. This indicates that nitrate supplementation results in a ‘real’ improvement in muscle efficiency. Theoretically, a lower O2 cost of exercise for the same power output could result from: 1) a lower ATP cost of muscle contraction for the same force production (i.e., improved muscle contractile efficiency); and/or 2) a lower O2 consumption for the same rate of oxidative ATP resynthesis (i.e., improved mitochondrial efficiency).
Bailey et al. (2010) investigated the first of these possibilities using calibrated 31P-magnetic resonance spectroscopy (31P-MRS). This procedure permitted the in vivo assessment of absolute muscle concentration changes in phosphocreatine ([PCr]), inorganic phosphate ([Pi]), and adenosine diphosphate ([ADP]), as well as pH. The ATP supply contributed by PCr hydrolysis, anaerobic glycolysis and oxidative phosphorylation during knee-extensor exercise was also calculated. The estimated ATP turnover rates from PCr hydrolysis and oxidative phosphorylation were lower following six days of beetroot juice supplementation, with there being no change in the estimated ATP turnover rate from anaerobic glycolysis, such that there was a significant reduction in the estimated total ATP turnover rate during both low- and high-intensity exercise (Bailey et al., 2010). It is known that the ATP turnover rate in contracting muscle cells is determined principally by the activity of the actomyosin ATPases and Ca2+-ATPases. NO has been shown to slow myosin cycling kinetics (Evangelista et al., 2010) and to reduce Ca2+-ATPase activity (Ishii et al., 1998). As such, elevated NO production following nitrate supplementation may have reduced skeletal muscle ATP turnover by reducing the activity of actomyosin ATPase and/or Ca2+-ATPase. The intramuscular accumulation of ADP and Pi, and the extent of PCr depletion, were blunted following nitrate supplementation (Bailey et al., 2010). The smaller changes in [ADP], [Pi] and [PCr] following NO3- supplementation would be predicted to reduce the stimuli for increasing oxidative phosphorylation (Mahler, 1985).
The accumulation of metabolites such as [ADP] and [Pi], and the rate of depletion of the finite intramuscular [PCr] reserves, are important contributors to muscle fatigue development (Allen et al., 2008). While the intramuscular [ADP], [Pi] and [PCr] were similar at exhaustion in the nitrate-supplemented and placebo conditions in the study of Bailey et al. (2010) and also Vanhatalo et al. (2011), the time taken to achieve these critical concentrations was delayed following nitrate supplementation and this, in part, may explain the improved exercise tolerance. It should be noted that while the improved muscle efficiency and reduced metabolic perturbation may be responsible for the enhanced exercise tolerance observed following nitrate supplementation, it is possible that the intervention results in a simultaneous improvement in muscle O2 availability (Kenjale et al., 2011; Vanhatalo et al., 2011). This, too, might contribute to a blunting of muscle PCr depletion and improved exercise performance.
The second possibility, that nitrate supplementation enhances mitochondrial efficiency, has been investigated by Larsen et al. (2011). These authors isolated mitochondria from the vastus lateralis muscle of healthy humans supplemented with sodium nitrate. It was reported that nitrate supplementation reduced proton leakage and uncoupled respiration, which increased the mitochondrial P/O ratio (the amount of ATP produced/oxygen used). Importantly, the increased P/O ratio following nitrate supplementation was correlated with the reduction in whole body VO2 during exercise (Larsen et al., 2011). It appears therefore that nitrate supplementation may improve exercise efficiency by improving the efficiency of both muscle contraction (reduced ATP cost of force production) and mitochondrial oxidative phosphorylation (increased P/O ratio).
  • Dietary supplementation with 5-7 mmol nitrate (~0.1 mmol/kg body mass) results in a significant increase in plasma [NO2-] and associated physiological effects including a lower resting blood pressure, reduced pulmonary O2 uptake during submaximal exercise and, perhaps, enhanced exercise tolerance or performance. This ‘dose’ of nitrate can readily be achieved through the consumption of 0.5 L of beetroot juice or an equivalent high-nitrate foodstuff.
  • Following a 5-6 mmol ‘bolus’ of nitrate, plasma [NO2-] typically peaks within 2-3 h and remains elevated for a further 6-8 h before returning to baseline after about 24 h (Webb et al., 2008). It is recommended that nitrate is consumed ~3 h prior to competition or training. A daily dose of a high-nitrate supplement is required if plasma [NO2-] is to remain elevated.
  • Most of the published studies to date have involved recreational or moderately-trained subjects and it is not known if nitrate supplementation substantially elevates plasma [NO2-] or is ergogenic in elite athletes.
  • While the ingestion of 5-6 mmol of nitrate appears to be effective, studies are ongoing to determine the ‘dose-response’ relationship between nitrate supplementation and changes in exercise efficiency and performance. This will provide new information on the ‘optimal’ loading regimen for performance enhancement.
  • While nitrate supplementation appears to be ergogenic in continuous maximal activity of 5-25 min duration, possible effects on shorter-term high-intensity exercise, intermittent exercise, and longer-term endurance exercise performance have not been established.
  • It is presently unclear if sustained dietary nitrate supplementation might impact upon adaptations to training: on the one hand, increased NO bioavailability might simulate mitochondrial and capillary biogenesis; on the other hand, nitrate has antioxidant properties that might potentially blunt cellular adaptations.
  • Dietary or environmental exposure to nitrate has historically been considered to be harmful to human health due to a possible increased risk of gastric cancer. More recent evidence challenges this view and indicates that dietary nitrate may instead confer benefits to health (Gilchrist et al., 2010). Until more is known, it is recommended that athletes wishing to explore possible ergogenic effects of nitrate supplementation employ a natural (beetroot juice, leafy vegetables), rather than pharmacological, approach.
Dietary nitrate appears to hold promise as a natural means to enhance NO bioavailability. NO production through the oxidation of L-arginine, in a reaction catalysed by the NOS enzymes, is impaired in older age and a variety of disease states and also in hypoxic tissue. The O2-independent reduction of nitrite to NO may therefore represent an essential ‘back-up’ system for NO generation in situations where NOS may be dysfunctional. Dietary nitrate supplementation reduces resting blood pressure and may therefore be important in maintaining and promoting cardiovascular health. It is now well established that acute and chronic nitrate supplementation can reduce the O2 cost of sub-maximal exercise. This improvement in muscular efficiency may be linked to a reduced energy cost of muscle contraction and/or to enhanced efficiency of mitochondrial ATP production. Since muscle efficiency is an important determinant of exercise performance, it is possible that nitrate might be classified as an ergogenic aid. Indeed, several studies indicate that, at least in recreational or moderately trained subjects, nitrate supplementation can extend exercise tolerance and improve time trial performance. However, additional work is required before the effectiveness of nitrate supplementation on performance in different types of physical activity and in different human populations is fully understood.
Allen, D.G., G.D. Lamb, and H. Westerblad (2008). Skeletal muscle fatigue: cellular mechanisms. Physiol. Rev. 88:287-332.
Bailey, S.J., P. Winyard, A. Vanhatalo, J.R. Blackwell, F.J. DiMenna, D.P. Wilkerson, J. Tarr, N. Benjamin, and A.M. Jones (2009). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J. Appl. Physiol. 107:1144- 1155.
Bailey, S.J., J. Fulford, A. Vanhatalo, P. Winyard, J.R. Blackwell, F.J. DiMenna, D.P. Wilkerson, N. Benjamin, and A.M. Jones (2010). Dietary nitrate supplementation enhances muscle contractile efficiency during kneeextensor exercise in humans. J. Appl. Physiol. 109:135-148.
Bescós, R., F.A. Rodríguez, X. Iglesias, M.D. Ferrer, E. Iborra, and A. Pons (2011). Acute administration of inorganic nitrate reduces VO(2peak) in endurance athletes. Med. Sci. Sports Exerc. 43:1979-1986.
Cermak, N.M., M.J. Gibala, and L.J. van Loon (2012). Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. Int. J. Sport Nutr. Exerc. Metab. 22:64-71.
Dreissigacker, U., M. Wendt, T. Wittke, D. Tsikas, and N Maassen (2010). Positive correlation between plasma nitrite and performance during high-intensive exercise but not oxidative stress in healthy men. Nitric Oxide 23:128-135.
Evangelista, A.M., V.S. Rao, A.R. Filo, N.V. Marozkina, A. Doctor, D.R. Jones, B. Gaston, and W.H. Gulford (2010). Direct regulation of striated muscle myosins by nitric oxide and endogenous nitrosothiols. PLoS One 5:e11209.
Gilchrist, M., P.G. Winyard, and N. Benjamin (2010). Dietary nitrate-good or bad? Nitric Oxide 22:104-109.
Hopkins, W.G., J.A. Hawley, and L.M. Burke (1999). Design and analysis of research on sport performance enhancement. Med. Sci. Sports Exerc. 31:472-485.
Ishii, T., O. Sunami, N. Saitoh, H. Nishio, T. Takeuchi, and F. Hata (1998). Inhibition of skeletal muscle sarcoplasmic reticulum Ca2+-ATPase by nitric oxide. FEBS Lett. 440:218-222.
Jungersten, L., A. Ambring, B. Wall, and A. Wennmalm (1997). Both physical fitness and acute exercise regulate nitric oxide formation in healthy humans. J. Appl. Physiol. 82:760-764.
Kenjale, A.A., K.L. Ham, T. Stabler, J.L. Robbins, J.L. Johnson, M. Vanbruggen, G. Privette, E. Yim, W.E. Kraus, and J.D. Allen (2011) Dietary nitrate supplementation enhances exercise performance in peripheral arterial disease. J. Appl. Physiol. 110:1582-1591.
Lansley, K.E., P.G. Winyard, J. Fulford, A. Vanhatalo, S.J. Bailey, J.R. Blackwell, F.J. DiMenna, M. Gilchrist, N.Benjamin, and A.M. Jones (2011a). Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled study. J. Appl. Physiol. 110:591-600.
Lansley, K.E., P.G. Winyard, S.J. Bailey, A. Vanhatalo, D.P. Wilkerson, J.R. Blackwell, M. Gilchrist, N. Benjamin, and Jones, A.M. (2011b). Acute dietary nitrate supplementation improves cycling time trial performance. Med. Sci. Sports Exerc. 43:1125-1131.
Larsen, F.J., E. Weitzberg, J.O. Lundberg, and B. Ekblom (2007). Effects of dietary nitrate on oxygen cost during exercise. Acta Physiol. 191:59-66.
Larsen, F.J., E. Weitzberg, J.O. Lundberg, and B. Ekblom (2010). Dietary nitrate reduces maximal oxygen consumption while maintaining work performance in maximal exercise. Free Radic. Biol. Med. 48:342-347.
Larsen, F.J., T.A. Schiffer, S. Borniquel, K. Sahlin, B. Ekblom, J.O. Lundberg, and E. Weitzberg (2011). Dietary inorganic nitrate improves mitochondrial efficiency in humans. Cell Metab. 13:149-159.
Mahler, M. (1985). First-order kinetics of muscle oxygen consumption, and equivalent proportionality between QO2 and phosphorylcreatine level. Implications for the control of respiration. J. Gen. Physiol. 86:135-165.
Rassaf, T., T. Lauer, C. Heiss, J. Balzer, S. Mangold, T. Leyendecker, J. Rottler, C. Drexhage, C. Meyer, and M. Kelm (2007). Nitric oxide synthase-derived plasma nitrite predicts exercise capacity. Brit. J. Sports Med. 41:669-673.
Schena, F., L. Cuzzolin, L. Rossi, M. Pasetto, and G. Benoni (2002). Plasma nitrite/nitrate and erythropoietin levels in cross-country skiers during altitude training. J. Sports Med. Phys. Fit. 42:129-134.
Vanhatalo, A., S.J. Bailey, J. R. Blackwell, F.J. DiMenna, T.G. Pavey, D.P. Wilkerson, N.Benjamin, P.G. Winyard, and A.M. Jones (2010). Acute and chronic effects of dietary nitrate supplementation on blood pressure and the physiological responses to moderate-intensity and incremental exercise. Am. J. Physiol. 299:R1121-1131.
Vanhatalo, A., J. Fulford, S.J. Bailey, J.R. Blackwell, P.G. Winyard, and A.M. Jones (2011). Dietary nitrate reduces muscle metabolic perturbation and improves exercise tolerance in hypoxia. J. Physiol. 589:5517-5528.
Webb, A.J., N. Patel, S. Loukogeorgakis, M. Okorie, Z Aboud, S. Misra, R. Rashid, P. Miall, J. Deanfield, N. Benjamin, R. MacAllister, A.J. Hobbs, and A. Ahluwalia (2008). Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension 51:784-790.
Wilkerson, D.P., G.M. Hayward, S.J. Bailey, A. Vanhatalo, J.R. Blackwell, and A.M. Jones (2012). Influence of acute dietary nitrate supplementation on 50 mile time trial performance in well-trained cyclists. Eur. J. Appl. Physiol. 112:4127-4134.

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Friday, 5 July 2013

Top ten supplements for health

10 Spices, Herbs That Aid Weight Loss

By Dr. Mercola
Adding herbs and spices to your food gives your meals an "upgrade" in more ways than one.
First, you get the extra flavor enhancement and complexity that only natural spices can bring, and second, you get health benefits galore because herbs and spices contain antioxidants, minerals, vitamins and unique medicinal properties.
Among them, certain herbs and spices can actually help you maintain a healthy body weight by promoting weight loss. So if you're trying to lose a few (or more) pounds, consider being very generous when adding the following spices to your food.

Top 10 Herbs and Spices to Help You Lose Weight

1. Ginseng
Ginseng is valued for its ability to boost energy levels and speed metabolism. Panax ginseng, in particular, has been linked to weight loss benefits, with one study showing obese, diabetic mice given panax ginseng extracts not only had improvements in insulin sensitivity, but also lost a significant amount of weight after 12 days.1
2. Cayenne Pepper
Capsaicin, the compound that gives peppers their heat, may help fight obesity by decreasing calorie intake, shrinking fat tissue, and lowering blood fat levels, as well as fight fat buildup by triggering beneficial protein changes in your body.2
Part of the benefit may be due to capsaicin's heat potential, as it is a thermogenic substance that may temporarily increase thermogenesis in your body, where your body burns fuel such as fat to create heat, with beneficial impacts on metabolism and fat storage. Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent.3 It may even help counteract the decrease in metabolic rate that often occurs during weight loss.
3. Cinnamon
This spice may help to boost your metabolism, and it also has impressive benefits for blood sugar regulation, making it an ideal seasoning for people with diabetes or pre-diabetes. Cinnamon has been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes, as well as increase glucose metabolism by about 20 times, which would significantly improve your ability to regulate blood sugar.4
4. Black Pepper
Black pepper contains a substance called piperine, which not only gives it its pungent flavor, but also blocks the formation of new fat cells.5 When combined with capsaicin and other substances, black pepper was also found to burn as many calories as taking a 20-minute walk.6 As an aside, black pepper also increases the bioavailability of just about all other foods -- herbs and other compounds – making it a healthy choice for virtually any meal.
5. Dandelions
Every part of the dandelion is edible and full of nutrition. And because they help slow your digestion, they can make you feel full longer, helping you maintain a healthy weight. Dandelions have antioxidant properties and contain bitter crystalline compounds called Taraxacin and Taracerin, along with inulin and levulin, compounds thought to explain some of its therapeutic properties. Along with being full of dietary fiber, dandelions also contain beta carotene, vitamin K1, vitamins and minerals, and are known for being beneficial for normalizing blood sugar and cholesterol, as well as cleansing your liver.
6. Mustard
The mustard plant is actually in the cruciferous family of vegetables (along with broccoli, cabbage and Brussels sprouts, for instance). Mustard seeds have been shown to boost metabolic rate by 25 percent, which means you'll burn calories more efficiently. In fact, just 3/5 teaspoon of mustard seeds daily may help you burn an extra 45 calories an hour.7
7. Turmeric
If you're a fan of curry, you're probably also a fan of turmeric, as this is the yellow-orange spice that makes the foundation of many curry dishes. Curcumin, one of turmeric's most thoroughly studied active ingredients, reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat and body weight gain.8
Curcumin may also be useful for the treatment and prevention of obesity-related chronic diseases, as the interactions of curcumin with several key signal transduction pathways in the body result in improvements in insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms associated with obesity and metabolic disorders.9
8. Ginger
Ginger is another warming spice that has anti-inflammatory properties and is known to help soothe and relax your intestinal tract. Research also suggests that ginger may have thermogenic properties that help boost your metabolism, as well as have an appetite-suppressant effect when consumed, suggesting a "potential role of ginger in weight management."10
9. Cardamom
Cardamom, an aromatic spice with a spicy-sweet flavor, is another thermogenic herb that helps boost your metabolism and may boost your body's ability to burn fat. Cardamom is a popular herb used in Ayurveda, an ancient holistic system of medicine and natural healing from India.
10. Cumin
Cumin is useful for digestion and energy production, and may improve glycemic control in people with type 2 diabetes. The spice has a long history of medicinal use, and has also been found to enhance memory and provide potent anti-stress benefits.

What Else are Spices Good For?

Far more than you might imagine …Herbs and spices are actually some of the most potent antioxidants in your food supply; in many instances surpassing other more well-known sources of antioxidants. For example, spices such as cloves and cinnamon have phenol levels that are 30 percent and 18 percent of dry weight, respectively. Compare that to blueberries, which are widely touted for their antioxidant capabilities; they contain roughly 5 percent phenol by dry weight...
Another example is oregano, which has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges, and four times more than blueberries! One tablespoon of fresh oregano contains the same antioxidant activity as one medium-sized apple.
While each spice has a unique set of health benefits to offer, one study, published in the Journal of Medicinal Foods,11 found a direct correlation between the antioxidant phenol content and the spice's ability to inhibit glycation and the formation of toxic advanced glycation end products, making them potent preventers of heart disease and premature aging. According to this study, the top 10 most potent herbs and spices are:
1.  Cloves (ground) 2.   Cinnamon (ground)
3.  Jamaican allspice (ground) 4.   Apple pie spice (mixture)
5.  Oregano (ground) 6.   Pumpkin pie spice (mixture)
7.  Marjoram 8.   Sage
9.  Thyme 10. Gourmet Italian spice

Rounding Out Your Comprehensive Weight Loss Plan

Always remember to buy certified organic spices, as most conventional ones are irradiated, resulting in the formation of harmful radiolytic byproducts, including formaldehyde. For most people, simply adding spices to your meals will not be enough to trigger significant weight loss, although this will certainly support and help you achieve your weight loss goals. If you are serious about losing weight, you'll need a more comprehensive plan that includes:

Source :

Top 10 herbal supplement online store for health

Thursday, 4 July 2013

Top 5 Liquid fish oil and its brand - Best Search From Google Result

Water can hike up top 5 benefits to immunity system

How To Pick a Good Omega Three Fish Oil

Omega three is quite a buzz word lately.
The world is going through an omega three explosion. You hear about the positive health benefits from increased consumption of omega three fatty acids on talk shows, advertisements, health food stores, drug stores, the Internet and from your friends and physicians. There are so many different means of obtaining omega three fatty acids that it becomes quite confusing. Currently the best and most bioavailable form of omega three fatty acids is derived from marine sources. Fish oil, krill oil and squid oil (calamari) have the highest most bioavailable forms of omega three fatty acids. Fish oil currently has by far the most clinical research linking the positive health benefits to omega three out of the three mentioned. The shelves at the supermarket, health food stores and drug stores are filled with different brands, concentrations and derivatives of omega three fish oil. The typical consumer can become very confused when attempting to purchase an omega three fish oil while relying on a store clerk with very little education to make a recommendation.

All omega three fish oils are not created equal!
It is essential to consume only the highest quality, purest omega three fish oil for optimal health. Recently Good Morning America made the public aware of the potential contaminants that are in certain fish oil products sold over the counter. Currently there is an ongoing lawsuit aimed at some fish oil companies and drug stores that are selling products that had potentially health threatening amounts of contaminants like PCBs in their oils. PCBs (polychlorinated biphenyls) are persistent organic pollutants banned in 1979 but still present in ocean waters. One should only purchase omega three fish oil that has been thru a molecular distillation refining process to reduce any potential contaminants.
The most reputable and experienced fish oil processing plants are in Norway.
Make sure your fish oil is coming from a state of the art production facility based in Norway. The facility should be GMP certified and NSF certified as well. In addition to NSF and GMP certification, the plant should be drug licensed by the Norwegian health authorities. These are the highest standards for regulating fish oil factories. Look for something on the bottle that says "Product of Norway".

What types of fish are being used for the fish oil?
The highest quality omega three fish oils are derived from wild caught, non threatened small plankton feeding anchovies, sardines and mackerel from the deep clear pacific waters off the coast of South America. Harvesting these types of fish promotes a truly eco-friendly and sustainable marine source. These are relatively small and young fish that have a higher percentage of omega three fatty acids and are characterized by especially low levels of environmental impurities. If the fish oil label states the oil is coming from fish that are caught off the coast of Norway, or in pristine Norwegian waters, or in the Atlantic Ocean, think twice about purchasing that product. That statement is very misleading since the Norwegian factories are processing and purifying the crude oil that is sent to them from the fish caught in the Southern Hemisphere. They are not catching the fish in the Norwegian waters. Norwegian salmon are not wild salmon, they are usually farm raised. Stay away from farm raised salmon since they potentially can be high in pro-inflammatory fats called omega six and can be deficient in omega threes. The reddish orange color of a wild salmon comes from natural astaxanthin while the orange color in farm raised salmon comes from synthetic astaxanthin. You should be careful when purchasing salmon oil unless you know it is coming from wild caught Alaskan salmon. Ask to see an independent analysis of the fish oils, especially if using salmon oil. A-linolenic acid (ALA), which are omega three fatty acids derived primarily from vegetable sources, should be at less than one percent (average .85) in wild Alaskan salmon, while farmed salmon contain an average of 2 to 2.5% as a result of the composition of feed they are eating, according to a paper published by J Molkentin in European Food Research and Technology (2007). This research revealed a method for distinguishing organically farmed salmon from wild Atlantic salmon. The omega three to omega six ratio is different in farm raised versus wild salmon as well. And new research showed that, compared with farmed salmon, wild salmon had a much more favorable omega-3/omega-6 ratio:

  • Farmed Atlantic salmon had an omega-3/omega-6 ratio of 6.5 to 1
    (26% omega-3 fat / 4.4% omega-6 fat).
  • Wild Atlantic salmon had an omega-3/omega-6 ratio of 19 to 1
    (26.7% omega-3 fat / 1.4% omega-6 fat).
Smell and taste is extremely important.
If something doesn't smell or taste good, the consumer will not consume it. High quality fish oil will have a very pleasant smell and taste whether it is in liquid form or in a gel cap. The refining process has great impact on smell and taste. Pure unrefined products often times have a very unpleasant sensory characteristic. If you bite into a gel cap and the oil smells and tastes rancid, think twice about taking it since the quality may be questionable. Make sure only natural flavoring is used and no artificial sweeteners are used to improve taste. Read the label. The Norwegians have done extensive research in the development of a good tasting natural fish oil.

Using an eco-friendly sustainable food source is recommended when looking for a good fish oil.
The definition is: “Sustainable development is development that meets the needs of the present without compromising the ability of future generations to meet their own needs.” The use of anchovies, sardines and mackerel for omega three fish oil is truly to use an eco-friendly and sustainable source.
Make sure the fish oil has gone thru molecular distillation to refine and eliminate any potential contaminants.
A triple molecular distillation process will ensure the highest purity. Independent third party contaminant analysis of each batch should be routinely done. Most reputable fish oil companies can make an analysis available to the consumer with some advanced notice. If the fish oil is not molecularly distilled it may have hazardous levels of contaminants like PCBs. Oils that are not refined will very likely contain trace allergens. People with seafood allergies can react to unrefined oils.
Two types of readily available omega three fish oils are ethyl ester and triglyceride.
The natural triglyceride form of fish oil should go thru molecular distillation to purify the oils. A typical natural triglyceride form of fish oil will have a concentration of about 180 EPA and 120 DHA. The synthetic ethyl ester version uses ethanol in the distillation and concentration process during transesterification to produce a higher concentration of EPA and DHA. During this process the natural triglyceride backbone is replaced with an ethyl ester backbone. This produces a fairly pure and highly concentrated omega three fish oil. This concentrated form of fish oil can obtain 450 EPA and 300 DHA in one capsule. In order to convert the ethyl ester back to the more natural triglyceride form, one more step of transesterification must be done to replace the ethyl ester based backbone with a triglyceride backbone the way it occurs naturally in ocean fish. Many fish oil companies will not go that extra step due to cost! It is almost 50% more expensive to go through this final step to convert the synthetic ethyl ester fish oil back to more natural triglyceride based fish oil. Almost all of the leading authorities on omega three fish oil will agree that the triglyceride form is more stable and bioavailable over the cheaper synthetic ethyl ester version. Most patients using this triglyceride form of fish oil will have fewer problems with burp back of the nasty fish taste common to some fish oils. Ethanol is a free radical and ethanol can potentially cause free radical damage in the body. The amount of ethanol in this form of fish oil is relatively low (.1%-.5%) but certain groups of populations should be avoiding ethanol completely. You can do a quick test at home to see what type of fish oil you have. If fish oil eats thru a Styrofoam cup in thirty minutes or less, this may be related to the ethanol content. Spend a little extra money and ensure you are getting the most concentrated bioavailable form of fish oil, and take only triglyceride based fish oil. If it doesn't say natural triglyceride or TG form, then it is probably ethyl ester based. Certain European countries like Denmark do not allow the sale of ethyl ester fish oil over the counter, only the triglyceride form. Ethyl ester fish oil in these countries is controlled with prescription. The overall cost per absorption ratio makes the concentrated triglyceride form of fish oil a better value than the ethyl ester version.

Hopefully this helps the consumer and the doctor when looking for and recommending omega three fish oil for its numerous health benefits. Omega three fatty acids are a necessity, not an option for optimal health. Don't wait. Be proactive in your future health and start taking a good omega three fish oil today! Fortifeye Vitamins has created Fortifeye Super Omega to fulfill everything discussed in this article. Fortifeye Super Omega is produced by one of the most experienced teams in the industry, in the world’s only NSF and GMP certified state of the art fish oil production facility located in Brattvaag, Norway. Fortifeye Super Omega is an ultra-refined high potency natural triglyceride form of omega three fish oil. Fortifeye Super Omega is consumer friendly with great taste and smell and minimal if any burp back. It was also developed as a chewable for those who have difficulty swallowing pills. Fortifeye Super Omega is being used throughout the world with enormous success. The Fortifeye Vitamin team routinely travels the globe to meet with the world’s leaders in nutrition to further enhance their product line. The Fortifeye team has just returned in May 2010 from a ten day research trip to the Norwegian Coast, where they met with some of the world’s leaders in omega three fatty acid production and research. Following this trip, some of the advisors in research and development for Fortifeye will be traveling to Europe for the International Vitamin Conference. Fortifeye stays actively involved in continuous research for the enhancement of their products. Fortifeye Vitamins is currently in the development stages for a new liquid triglyceride based fish oil for kids and adults. They are also in the final phases of development of an omega three based dry eye supplement called Fortifeye Dry Eye Extreme. You can purchase Fortifeye Super Omega or any of the Fortifeye antioxidants through many eye care and health care providers, or go our order page Fortifeye Super Omega 3 Fish Oil. Omega three fish oil when combined with proper diet, exercise and lifestyle adjustments can be very powerful at promoting wellness.
Dr. Michael P. Lange
Board Certified Optometric Physician
Certified Nutrition Specialist
Syndicated Daily Talk Show Host (Ask the Doctor)

May 23, 2010
Author: Dr. Michael P. Lange is a Board Certified Optometric Physician and a Certified Nutrition Specialist who started Lange Eye Care and Associates in Ocala Florida in March 1993. Lange Eye Care has grown to eight locations throughout the state of Florida with three LASIK centers. The Lange Eye Institute at The Villages in central Florida is home base for many of the nutritional studies that Fortifeye is involved in. Dr. Lange is one of the first doctors in the industry to utilize intracellular blood tests and blood absorption studies to improve the Fortifeye vitamin line. Dr. Lange travels the world for nutritional research gathering valuable information to continuously improve Fortifeye vitamin formulations. Dr. Lange is still involved in the clinical practice of eyecare. He is a guest lecturer, contributing author to many eyecare magazines, and a daily syndicated talk show host of ‘Ask The Doctor’ which broadcasts every weekday at 9am and Saturdays at 2pm from Tampa Bay on radio stations throughout the country and video streaming all over the world via the Internet.

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