A Weight Loss Plan that Works

A Weight Loss Plan That Works

We all can agree that losing weight is a challenge. Many healthcare professionals argue over the cause(s) of obesity: is it nature or nurture? Saying that the problem is “nature” (genetics) may make us feel like victims. Saying it is “nurture” (behavior) may make us feel guilty, like we are real failures. How can we come to terms with the obesity challenge? We can "lose the labels" and deal with weight loss in a positive and constructive way..

Remember, we are unique; we are “one of a kind.” We need a program that speaks to us as individuals because what solves the problem for us may not exactly be what someone else needs. However, one strategy that helps everyone in the weight-loss struggle is to create a deficit between the calories we eat and the calories we burn – fewer calories “in,” more calories “out.” This simple formula will give us the best chance for success with weight loss.
Your diet
Very few aspects of your life are as emotionally charged as securing your right to choose for yourself. From early childhood until today, one of the most important choices you make concerns your diet. You must have choices and they must be your own. Recognize that restricting yourself from available choices goes against your very nature. A restrictive diet is doomed to failure. Select a diet that is uncomplicated and appealing to you and you will have a greater chance for success.

The first challenge we face in diet selection is committing to the discipline of thinking ahead instead of eating impulsively. So, start with something small and attainable:

* Many health experts recommend fresh fruits and vegetables daily
o 5 servings for children
o 7 servings for women
o 9 servings for men
* Add high quality protein such as seafood, poultry or lean red meats to your diet every day
* Drink plenty of water

These are easy steps that you can accomplish today! Remember, the time you spend selecting the right diet for yourself is an investment in your health and your future. Give it the attention it deserves.

Calories in – calories OUT!
We must burn more calories than we consume in order for weight loss to occur.

Exercise is the key to permanent, lifetime weight control. There is no way around it. However, exercise does not have to be a punishment; it can really be pleasurable. The key is finding something you enjoy doing. I recommend that you start with three forms of activity; this prevents exercise boredom. Add more activities every month. Get in the habit of participating in at least 30 minutes of activity every day.

There are basically two types of exercise that you need every week:

1. Aerobic exercise is defined as any activity that increases your need for oxygen. Aerobics make you breathe harder. You need at least 30 minutes of aerobic exercise most days of the week. Some examples include walking, swimming and an exercise bike. If you’re new to exercise, start out slowly and get your doctor’s OK. As the weather gets cooler, look for indoor alternatives like a brisk walk at your local mall.

Aerobic exercise can balance hormones, relieve anxiety and depression, and mobilize your energy for the great works of your life. Aerobic exercise speeds up your metabolism.

But where does metabolism originate? It comes from your lean body mass – your muscles! That is the domain of resistance training.

2. Progressive resistance training is defined as any exercise where the load to the muscle is increased by some mechanical means – weights, bands, springs and many other methods. The key is to progressively increase the weight or resistance over time. This results in more lean body mass and less fat mass. If you increase your muscle strength, you increase the “engines” that produce muscle energy. Nothing builds metabolism (muscle energy) as well as progressive resistance training. You can get useful training tips at your local library or by going online.

Supplements for weight loss

A Smart Weight Loss System can also be an important part of your weight loss plan. For many people it represents the critical difference between success and failure in lifetime weight control. The System has three steps:


* Fat burning capsules – Designs for Health Endotrim Capsules help increase metabolism and energy to support your body’s ability to burn more calories. Plus, they help limit cortisol production – the stress-induced hormone that can lead to abdominal fat.



* Appetite Control Capsules – Crave Arrest Capsules contain ingredients that are clinically proven to help curb the appetite and contain fewer calories than other snacks.


* Nutritional shakes – Paleomeal Nutritional Shakes can be used as a low calorie meal substitute; they provide a healthy balance of wholesome carbohydrates, proteins, good fats, fiber, vitamins and minerals.

However, you must always remember that these are supplements; they supplement a healthy diet and exercise program. Use them wisely as an important part of your total wellness program.

Take Control of Your Health

* Plan a balance of calories and activity for lifetime weight control
* Eat 5, 7 or 9 servings of fruits and vegetables daily
* Plan 30 minutes of aerobic activity most days of the week
* Do resistance training 2 to 5 times per week
* Supplement your weight loss program with Designs for Health supplements

These statements have not been evaluated by the FDA, and are not intended to diagnose, treat, cure, or prevent any disease.

For Any Man Over The Age of 40

Don't wait until symptoms develop- take action now to help protect against prostate problems that could haunt you later.

By Dr.Samuel N. Grief, MD, FCFP

If you don't know what your prostate is or what it does, you're certainly not alone: most men don't. But you really should. More than 30 million men suffer from prostate conditions that negatively affect their quality of life. There isn't a better time to discuss this serious issue than Prostate Cancer Awareness Month.

Men of any age are susceptible to prostate conditions, but men age 40 and older are much more likely to experience them. Men should be taking extra precautions to take care of their prostate as early as age 40, before they experience symptoms.

The prostate is a small gland, about the size of a walnut, that surrounds the urethra, a tube that passes urine from the bladder to the penis. The prostate gland grows quite a lot during puberty, and then doesn't change much until about the age of 40. At this time, it slowly begins growing again and, in many men, doesn't stop. Half of all men aren't bothered by their growing prostate, but the others will develop any one of three prostate diseases because of inflammation: enlarged prostate, prostate cancer or prostatitis. Some men may suffer from more than one of these conditions.

The medical term for an elarged prostate is benign prostatic hyperplasia(BPH). A non-cancerous disorder, an enlarged prostate is the most common prostate health problem among men. Half of men between the ages of 50 and 60 will develop it, and by the age of 80, about 90 percent will have experienced BPH symptoms.

BPH may result in a range of uncomfortable symptoms such as frequent urination, incomplete emptying of the bladder, a weak urine sream or difficulty starting urination.

As the prostate slowly continues to enlarge, symptoms may gradually worsen, interfering with sleep, physical comfort and routine activities. In rare cases, an untreated enlarged prostate may lead to an inability to urinate, incontinence, bladder stones, kidney infections, and damage to the bladder, kidneys, and urethra.

Treatment for BPH often involves prescription medicine, surgery, or both.


Supplements can shrink the prostate enough to lessen or even rid a man of the most bothersome symptoms. However, if a man's BPH symptoms continue or worsen, it is strongly encouraged that he consults a healthcare provider for further evaluation.

Each year over 230,000 men will be diagnosed with prostate cancer and about 30,000 will die of it. There are several factors that could put you at risk of developing prostate cancer:

* Age. As men age, the risk increases. Those at the earliest risk are those who are 40 or over with a family history of prostate cancer and African American ancestry. For other men, the risk is greatest for those who are 50 and above. Most prostate cancers are diagnosed in men over 65, but it is becoming more common in men 55-65.

* Family history. Your risk of developing prostate cancer is doubled if your father, brother, or close male blood relative has or had the disease.

* Race. African Americans have the highest rate of prostate cancer in the world, at least twice as high as Caucasian men.

* Diet. Eating a diet that's low in fiber and high in fat and red meat has been shown to increase cancer risk.

Even though one in six men (17%) will be diagnosed with prostate cancer in their lifetime, only one in 33 (3%) will die of it. This is partly because early treatment of prostate cancer is often effective and partly because other illnesses often overtake prostate cancer as the ultimate cause of death. So, some men have prostate cancer and never even know it - they live long healthy lives without knowing the diagnosis, and eventually die of something having nothing to do with prostate cancer.

Your healthcare provider can help you assess your risk for prostate disease and determine whether it is appropriate to undergo a blood test screening (prostate specific antigen or PSA) for prostate cancer.

Ideally, you will help protect yourself from prostate disease by:

* Leading an active lifestyle

* Consuming foods rich with healthful vitamins, minerals, and antioxidants.

* Complementing your daily sustenance with a high-quality prostate specific supplement.

Prostate disease need not be the end of a healthy life. Talk to your healthcare provider about what you can do to feel better today and healthier tomorrow.

Eat Your Veggies!

Kids don't have that strong a relationship to vegetables. Kids will go through the motions, pushing broccoli spears and lima beans around their plate a few times, but few veggies actually reach the inside of a kid's mouth.

And yet, we want our kids to eat vegetables on a regular basis. The best way to do this is to serve fresh veggies daily, and make sure WE eat all the vegetables on our plates!

Why bother? It turns out that vegetables - all kinds of vegetables - contain super-powerful ingredients that help keep us healthy and help us ward off a wide range of serious illnesses.1,2 These magical substances - phytochemicals - give fruits and vegetables their big nutritional kick!

"Phyto" is Greek for "plant". Brightly colored fruits and vegetables contain the most nutrients and the most phytochemicals.

Well-known phytochemicals include lycopene, found in tomatoes; isoflavones, found in soy; and flavonoids, found in fruits such as blueberries and cranberries.3 Phytochemicals have wide-ranging effects - some are antioxidants, others stimulate enzyme activity, and others have hormonal action. All phytochemicals act to enhance health and well-being and human performance.

Antioxidants provide significant protection for your body's cells against the destructive oxidation potential of free radicals. Free radicals are produced by normal metabolic activities, and they are neutralized by antioxidants which we obtain in a well-balanced diet.

But if we're not consuming our daily requirement of fruits and vegetables, our reserves of antioxidants are decreased, and free radicals can destroy cells and create disease. For example, certain types of cancer are linked to free radical damage.

Bottom line - broccoli spears are much more than flowery green things your Mom used to make you eat. Broccoli is a superfood, rich in antioxidants and rich in cancer-fighting ability.

Carrots - another superfood- are rich in beta-carotene, an important antioxidant. Your body converts a portion of beta-carotene into Vitamin A, which helps strengthen the immune system and protects the digestive tract.

Tomatoes round out the list of the top three super-veggies. Tomatoes are rich in lycopene - a potent antioxidant. Lycopenes give tomatoes their rich, red color. These phytochemicals have proven health benefits in the areas of cardiovascular disease, cancer, diabetes, and osteoporosis.

Eating vegetables daily provides so much benefit for people of all ages. Five to nine portions of fruits and vegetables are recommended in a balanced nutritional program.



Great tasting greens food made with organic ingredients

PaleoGreens™ is the great tasting lemon/lime flavored Designs for Health greens food made with organic ingredients, and with the principles of wholesome Paleolithic nutrition in mind. It contains cleansing, regenerative and alkalinizing grass juices, algae, enzymes, prebiotics, and is combined with high ORAC value vegetables, fruits and berries. Unlike other greens products, we never add fillers or bulking agents (such as whole grasses, apple fiber or pectin, rice bran, or flax), which can greatly dilute nutritional potency and are a potential source of genetically modified material. Because the cellulose fiber in whole grass is indigestible, it prevents the grass’s valuable phytonutrients from being released in the digestive system. For this reason, we use only grass juices. In every spoonful of PaleoGreens,™ you receive densely packed nutrition that intensely nourishes and strengthens every system in your body, resulting in sustained energy, enhanced recovery, mental clarity and overall well-being.
PaleoGreens™ is special not only because of its extraordinary formula, but also because we meticulously cultivate and protect all the precious constituents contained in it. We work closely with our certified organic growers to ensure the optimal development of enzymes and beneficial phytonutrients in PaleoGreens™ ingredients. These ingredients are harvested at their peak of potency and immediately concentrated and dried by utilizing proprietary cool-temperature processes that preserve their energetic and nutritional integrity. Studies have shown that these unique technologies offer unprecedented protection of the enzymes and other valuable phytonutrient constituents. Our PET packaging further protects PaleoGreens™ from damaging light, oxygen and moisture after bottling. We are certain you will find PaleoGreens™ to be the highest quality and best tasting greens product you’ve ever experienced.

Why are PaleoGreens™ unique and superior to other greens products?

* Organic ingredients, which means PaleoGreens™ is free of pesticides, insecticides, heavy metals
* Paleo profile: no grain/legumes fibers or components, least allergenic
* No alfalfa, a common ingredient in all other leading brands (which has been shown to cause autoimmune disease)
* Special gentle processing that retains potency
* Proven ORAC (Oxygen Radical Absorbency Capacity) value
* Great taste, with no added sugar; organic lemon/lime flavor


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

1Hayes JD, et al: The cancer chemopreventive actions of phytochemicals derived from glucosinolates. Eur J Nutr 47(Suppl 2):73-88, 2008
2Nair S, et al: Natural dietary anti-cancer chemopreventive compounds: redox-mediated differential signaling mechanisms in cytoprotection of normal cells versus cytotoxicity in tumor cells. Acta Pharmacol Sin 28(4):459-472, 2007
3Vinson JA, et al: Cranberries and cranberry products: Powerful in vitro, ex vivo, and in vivo sources of antioxidants. J Agric Food Chem June 2008 (in press)

This Week's Healthy Fun Facts!

Fact #1:
M&M’s as diet food?
Chronic dieters tend to consume more calories when foods and packages are smaller, according to a new study in the Journal of Consumer Research. In a series of studies, the researchers assessed peoples' perceptions of M&Ms in mini-packs versus regular-sized packages. They found that participants tended to have conflicting thoughts about the mini-packs: They thought of them as "diet food," yet they overestimated how many calories the packages contained. In subsequent studies, the researchers assessed participants' relationship with food, dividing them into "restrained" and "unrestrained" eaters. The "restrained" eaters tended to consume more calories from mini-packs than "unrestrained" participants.

Source: The Effects of Reduced Food Size and Package Size on the Consumption Behavior of Restrained and Unrestrained Eaters.


Fact #2:
“Quercetin, the virus slayer.”
Mice given quercetin, a naturally occurring substance found in fruits and vegetables were less likely to contract the flu, according to a study published by The American Physiological Society. The study also found that stressful exercise increased the susceptibility of mice to the flu, but quercetin canceled out that negative effect. The new study was conducted using mice, but if quercetin provides a similar benefit for humans, it could help endurance athletes, soldiers and others undergoing difficult training regimens, as well as people under psychological stress.

DFH offers two quercetin products, Quercetin + Nettles and Quercetin Ascorbate. Don’t forget our Resveratrol Synergy contains 200 mg quercetin along with 200 mg resveratrol.

Source: Quercetin reduces susceptibility to influenza infection following stressful exercise.


Fact #3:
“I think, therefore I…exercise.”
“Directed Thinking” involves asking people to think about information related to a topic that they already know which directs them to action. A study in the Journal of Applied Biobehavioral Research shows how “directed thinking” led to an increase in exercise performance and fitness in sedentary college students.

“Our results suggest that people who are out of shape and at risk for serious health problems may be able to think their own way out of their unhealthy lifestyle and onto the path towards better physical fitness,” the authors conclude. “It could change the way that people think about motivating themselves and others.”

Source: 'Directed Thinking' Increases Time Spent Exercising.


Fact #4:
Calcium and colon cancer.
Men who have too much calcium in their bloodstreams may have an increased risk of fatal prostate cancer, according to a new analysis from Wake Forest University School of Medicine and the University of Wisconsin. Too little calcium in blood, less than 7 milligrams per deciliter, can cause uncontrolled muscular convulsions or contractions. Too much calcium, above 14 milligrams per deciliter, can cause a coma. "Your body obviously cannot afford to oscillate between convulsions and coma, so the range of serum calcium is tightly controlled”, said researcher Gary G. Schwartz.

"To our knowledge, this is the first study to examine prostate cancer risk in relation to serum calcium," Schwartz and Skinner wrote. "These results support the hypothesis that high serum calcium, or a factor strongly associated with it, such as high serum parathyroid hormone, increases the risk for fatal prostate cancer."

DFH’s Tri-K contains vitamin K in both the MK-4 and MK-7 forms, which helps bind calcium into the bone matrix, taking calcium from the blood serum and thus improving bone integrity.

Source: Serum calcium and incident and fatal prostate cancer in the national health and nutrition examination survey.


Fact #5:


“To B or not to B.”
A deficiency of B-vitamins may cause vascular cognitive impairment, according to a new study. Aron Troen, who is an assistant professor at Tufts University's Friedman School of Nutrition Science and Policy, explains, "Mice fed a diet deficient in folate and vitamins B12 and B6 demonstrated significant deficits in spatial learning and memory compared with normal mice." "The B-vitamin-deficient mice also developed plasma homocysteine concentrations that were seven-fold higher than the concentrations observed in mice fed a normal diet," adds Troen.

Studies have linked elevations in plasma homocysteine with an increased risk for cognitive impairment. "However," Troen says, "it has not been determined that homocysteine is directly responsible. Based on the findings of our study, we theorize that a deficiency of B-vitamins induces a metabolic disorder that manifests with high homocysteine, as well as cerebral microvascular dysfunction."

Source: B-vitamin deficiency causes hyperhomocysteinemia and vascular cognitive impairment in mice.

Unlock the Power of Antioxidants with food!

Foods That Unlock the Power of Antioxidants

In 1993, a division of the National Institutes of Health developed a system for determining the value of specific foods against disease. That system was called ORAC (Oxygen Radical Absorbance Capacity). It measures the amount of free radicals that a particular food can absorb. The diseases they studied all related to aging, particularly Alzheimer's Disease. The results benefit all of us as they give us a list of foods that encourage healthy aging, increased vitality and reduced disability.

Antioxidants: generous molecules
Free radicals form as pollution inside your body. This pollution is caused from metabolism. Metabolism is the way your body converts food into energy. The more energy you produce, the more pollution in the form of free radicals you generate.

Energy is created from the carbohydrates, protein and fats in foods. Foods also contain antioxidants. Antioxidants donate molecules to balance, neutralize and quench free radicals. They are very generous that way! They will keep donating until they are completely spent.

Just imagine the efficiency built into whole foods: the macronutrients create energy and the antioxidants in the same foods neutralize the waste. A healthy food will quench as many free radicals as it makes. A really good food will quench more free radicals than you make metabolizing the food. You will feel better today and healthier tomorrow if you eat healthy, whole foods.

Whole foods – the good stuff!
All foods contain antioxidants. Even "junk" foods contain some antioxidants; they just don't contain enough to improve your health. Junk foods create more pollution than their ORAC can quench and you are left imbalanced. Some high ORAC beverages do the same thing.

Real antioxidants come from real foods. Certain whole foods will concentrate more antioxidants and they are associated with longevity and vitality. For instance, ginkgo biloba has been associated with a sharp mind and longevity for thousands of years. The fruit from the ginkgo tree has numerous concentrated antioxidants that have an affinity for your brain and heart. You can benefit from this rare fruit by taking a whole food concentrate supplement of ginkgo.

Berries are another superb way of getting the high ORAC antioxidants you need. Whole berry concentrates, such as blueberries, blackberries, strawberries and raspberries provide nutrients and antioxidants needed for healthy metabolism. Rare berries, such as wolfberry (goji), acai drupes, and terminalia berries also provide a boost of antioxidant power, BUT ONLY IF THEY ARE WHOLE FRUITS!

ORAC can be artificially enhanced without adding to its ability to improve your health. If manufacturers know how the ORAC test is performed, they can literally "cheat" and improve the ORAC score by "folding" the antioxidants. This increases the reading – the ORAC score – without improving the benefit to the customer. The typical, folded extracts may have a high ORAC value in the laboratory, but inside your body these beautiful fruits have been turned into something like Frankenstein's monster! Rather than being good for you they may actually make you sick. That's why it's so important that your antioxidants come from whole food sources. Remember, real antioxidants come from real foods.
Eat whole foods. Make sure you have every color in the rainbow included in your diet because different antioxidants come with different colors. Look for whole food supplements to augment your diet. Whole foods and whole food supplements will improve your metabolism, reduce toxicity, increase vitality and improve your health!

Top-Scoring
Fruits & Vegetables
ORAC units per 100 grams
(about 3 ½ ounces)
Fruits and Vegetables
Prunes 5770
Kale 1770
Raisins 2830
Spinach 1260
Blueberries 2400
Brussels sprouts 980
Blackberries 2036
Alfalfa sprouts 930
Strawberries 1540
Broccoli flowers 890
Raspberries 1220
Beets 840
Plums 949
Red bell pepper 710
Oranges 750
Onion 450
Red grapes 739
Corn 400
Cherries 670
Eggplant 390
Kiwi fruit 602
Grapefruit, pink 483
Source: United States Department of Agriculture, Agricultural Research Service Website. Available at http://www.ars.usda.gov/is/pr/1999/990208.htm. Accessed July 5, 2007.

Get Your Energy From Good Fats!

Get Energy from Good Fats
The inside scoop on calories and fats
Do you know what a calorie is? It’s a measurement of energy. More specifically, it’s the amount of potential energy stored in any food we eat. Generally speaking, both protein and carbohydrate foods each contain about four calories per gram. Fats, in comparison, have more than twice the calories and twice the potential energy per gram (note: 28.3 grams=1 ounce). So for long-term energy and stamina, think fats!

Small snacks with powerhouse fats
o English walnuts – It takes about 100 calories of energy for me to walk a mile, and about 130 calories to run one mile. A one-ounce serving of English walnuts (about 7 pieces) provides 180 calories of energy – that’s enough fat energy for me to walk nearly two miles or to run 1¼ miles! Plus, walnuts are very high in Omega-3 fats.
o Avocado – It takes about 250 calories of energy for me to ride a stationary bicycle for 30 minutes (average speed 10 mph). That’s about the amount of energy in a small avocado, a very delicious fruit containing high levels of beneficial fats.
o Green olives – It takes about 140 calories for me to swim 20 laps in the pool. That’s about the same amount of energy found in a small serving of green olives (my favorites!). The olive oil is beneficial for your heart and brain, as well as serving as a natural antibiotic. It is one of the most healthful oils for your body and like other sources of fat, it’s filled with lots of potential energy.

Calories in, calories out
For any single day, whenever you don’t use up all the food energy you consume, the excess energy is stored in fat cells as triglycerides. In other words, you gain fat. Conversely, whenever you use up more energy in a day than you consume, that deficit will likely be taken from fat stored in fat cells (the exception to this is when you are under severe stress). Here, you’ll lose fat, which is a very good thing for most North Americans.

The good, the bad and the ugly
Fats contain more than twice as much potential energy as protein and carbohydrates. For instance, Omega-3 fats are absolutely vital for your brain and heart − so much so that a neurologist said that “Omega-3 is to the brain what calcium is to the bones.” Some sound advice: eat small portions of good fats every day and eat more fat when you need more energy – for instance, on a long hike.

Certain good fats are not found in the diets of people in developed countries. Or, at the very least, they are not eaten with the same regularity as they were in past times. If we do not have enough good fats in our diet, our health will suffer in many ways. The internal organs and hormones made up from these fats will not function correctly. Our brain will literally shrink without good fats. We will have blood sugar and hormone imbalances. We may even have a heart attack without enough good fats. Therefore, it’s important that we select a good balance of fats in our diet and also include a high quality, Omega essential fatty acid supplement. Omega-3 supplements are perhaps the most important supplement we can take.

Some fats are inherently bad. No matter what foods they’re found in they are always bad for you. Both trans-fats and hydrogenated fats fall into this category. Never eat them. Fortunately, neither of these fats occur in nature. So, as long as you are eating whole foods that have not been processed or over-cooked, you are unlikely to be poisoned by these bad fats.

Finally, as with all foods, you can over-consume even the good fats – it’s like getting too much of a good thing. This is the ugly side of dietary fats. High fat foods provide a lot of energy. If you do not plan to burn off that energy, be sure to eat very little of these foods. Otherwise, unused stores of excess energy will appear in ugly places!

The Importance of Exercising after Age 50

Keep on Movin': Exercise After 50

According to the American College of Sports Medicine, by the year 2030 more than 70 million Americans will be 65 years of age or older, and those 85 years of age and older will be the fastest-growing age group.

Unfortunately, as more and more Americans live longer, less and less participate in the one activity that can help keep them healthy, active and productive.

While regular physical activity is important for people of all ages, it has been shown that the benefits of regular exercise are the most important to the people who tend to exercise the least: people over 50, and even more so, people over 60. In fact, it's estimated that more than 90% of retirees in the United States get virtually no meaningful exercise, and that more than 50% are totally sedentary.

There are several benefits of exercise, including:

* Increased stamina and energy
* Strong bones (and lower risk of osteoporosis)
* Improved muscle tone and strength
* Increased heart and lung efficiency
* Flexible joints, tendons and ligaments, which improve agility
* Improved digestive system
* Better balance (thus helping to prevent injuries, such as falls)
* Lower blood pressure
* Improved self-esteem
* Less tension and stress
* Improved memory and alertness.

In addition, regular exercise may prevent the onset of certain diseases and inhibit the effects of many chronic diseases of aging, including high blood pressure, diabetes, arthritis, and osteoporosis.

Given these compelling reasons to exercise regularly, why don't more people over 50 do it? The excuses range from feeling too old, to having a specific medical condition, to not having enough time, to feeling out of place. But the truth is that almost anyone of any age can participate in some type of physical activity, even including people with certain medical conditions.

Fortunately, beneficial results can be attained from as little as 30 minutes of exercise three to four times per week or 15-20 minutes of light physical activity (like housecleaning, gardening, slow walking) each day.

Also encouraging for the 50+ crowd is that many gyms, health clubs, swim clubs, walking clubs, YMCAs and senior centers are offering more exercise programs geared toward their age group.
Get a Checkup First

"Before starting any exercise program, anyone regardless of age should have a thorough physical and get the go-ahead from his physician," says Dr. Jacques Carter, MD, MPH, of Boston's Beth Israel/Deaconess Medical Center. He also notes that if you have a specific medical condition or conditions, your physician will want to make recommendations about what exercise program will be most suitable for you, set any necessary limitations on that program, and monitor your progress.
Do a Variety of Activities

Once you get the medical go-ahead, trainers and exercise physiologists suggest that you follow a three-pronged exercise program, including the following:
Aerobic Exercise

* Probably the most important part of a regular exercise program, aerobic exercise is anything that causes an increase in the overall activity of your cardiovascular system (heart and lungs) for a sustained period. Over time, aerobic activity conditions your body in general, and your heart and lungs in particular, to be able to perform a greater amount of work with less effort.
* Although even minimal increases in aerobic activity can be beneficial, your goal should be at least 20 (and preferably 30 or more) minutes of sustained aerobic activity three to five times per week.
* Factor in the following two elements: First, find an aerobic activity you enjoy, because if you don't like it, you won't stick with it. Second, try to find an aerobic activity that is low impact (that is, it won't take a toll on your joints), such as brisk walking, biking, swimming, and low-impact aerobics classes.

Strengthening Exercises

* In addition to toning your body and making all movement less strenuous and energy consuming, muscle strengthening and conditioning will help support your joints, thus preventing arthritic problems and reducing the chance of injuries caused by falls.
* Muscle strengthening can be accomplished by using either weight machines or free weights. You don't need to use much weight to see results, because studies show that excellent health benefits can be achieved (even for people in their 70s and 80s) through regular regimens of even very light weight-lifting (3-10 pounds).
* Muscle strengthening also has one "hidden" beneficial effect: While aerobic exercise burns calories while you exercise, weight training causes the body to burn calories 24 hours a day, even when you're at rest, because the body expends more energy to maintain muscle mass than to maintain fat mass − as much as 40 calories more per day per pound of muscle. And, while 40 calories per day may not seem like much, it does make a difference. Suppose you do serious weight lifting and add five pounds of muscle to your body. At that point, your body would automatically burn up to an additional 200 calories per day. Over a year, this is the equivalent of 72,800 calories, which equals a weight loss of 20 pounds per year!

Flexibility (Stretching) Exercises

* Stretching exercises serve a number of purposes, including maintaining full motion in your joints, keeping muscles from shortening and tightening, preventing or lessening the effects of arthritis, and preventing injuries by increasing agility and mobility.
* A physical trainer or exercise physiologist can help you design a good 10- to 15-minute stretching/flexibility regimen that you can do every day, as well as before and after your aerobic and/or strengthening exercises.

Other Tips

Experts recommend other tips to improve your exercise experience:

* Always wear loose, comfortable fitting clothing, and comfortable athletic shoes, when exercising. In cold weather, wear layers of clothing, and protect all parts of your body. In hot and humid weather, wear clothes that breath (cotton is best) and drink plenty of liquids before and during exercise.
* Warm up before you exercise (stretching exercises are excellent for this).
* Allow your body to cool down (for 5-10 minutes) after aerobic exercise by either walking (or, if in the pool, swimming) very slowly, followed by 5-10 minutes of stretching exercises.
* Don't exercise in extremely cold, hot or humid weather.
* Don't exercise with a full stomach (wait at least 90-120 minutes after eating before exercising).
* Don't exercise if you have an illness or injury.

Finally, if you experience any of the following symptoms during exercise, stop immediately and rest for 10-15 minutes, and if the symptoms don't subside, contact a doctor:

* Severe shortness of breath
* Coughing, wheezing or difficulty breathing
* Pain, pressure, discomfort or tightness in the chest, especially if it is extending into the neck, jaw, or left arm
* Dizziness, light-headedness or fainting
* Extreme perspiration
* Severe pain, cramps or muscle aches
* Nausea
* Extreme, prolonged exhaustion or fatigue after exercising

RESOURCES:

AARP
http://www.aarp.org/health/fitness

The American College of Sports Medicine
www.acsm.org
CANADIAN RESOURCES:

Canadian Society of Exercise Physiology
www.csep.ca

Healthy Canadians
http://www.healthycanadians.gc.ca
REFERENCES:

Fitness facts for older Americans. AgeNET, US Administration on Aging, Department of Health and Human Services website. Available at: http://www.agenet.com/fit_facts_elder_action.html.

Frankel JE, Bean JF, Frontera WR. Exercise in the elderly: research and clinical practice. Clin Geriatr Med. 01-MAY-2006; 22(2): 239-56; vii.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © 2008 EBSCO Publishing All rights reserved.

Edits to original content made by Balanced Vitality

What is Osteoarthritis?

Osteoarthritis (Degenerative Joint Disease)

Osteoarthritis is the breakdown of cartilage in the joints. This is followed by chronic inflammation of the joint lining. Healthy cartilage is a cushion between the bones in a joint. Osteoarthritis usually affects the hands, feet, spine, hips, and knees. People with osteoarthritis usually have joint pain and limited movement of the affected joint.
Causes

Osteoarthritis is associated with aging. The exact cause is unclear. As osteoarthritis develops, you experience loss of cartilage, bone spurs around the joint, and muscle weakness of the extremity.
Risk Factors

A risk factor is something that increases your chance of getting a disease or condition.

Risk factors include:

* Obesity
* Genetic factors
* Injury to the joint surface
* Occupations and physical activities that put stress on joints
* Neuromuscular disorders like diabetes.

Symptoms

Symptoms include:

* Mild to severe pain in a joint, especially after overuse or long periods of inactivity, such as sitting for a long time
* Creaking or grating sound in the joint
* Swelling, stiffness, limited movement of the joint, especially in the morning
* Weakness in muscles around the sore joint
* Deformity of the joint.

Diagnosis

The doctor will ask about your symptoms and medical history, and perform a physical exam.

Tests may include:

* X-rays of the affected joints
* Blood tests
* Arthrocentesis

Treatment

There is no treatment that stops cartilage loss or repairs cartilage that is damaged. The goal of treatment is to reduce joint pain and inflammation and to improve joint function.
Treatments may include:
Dietary Supplements

There is some evidence that glucosamine and chondroitin may relieve pain and/or decrease osteoarthritis progression. Talk with your doctor before taking any herbs and supplements.
Alternative Treatments

Some doctors report that acupuncture has been successful in reducing the pain of osteoarthritis, although the evidence is not consistent.

While more studies are needed, balneotherapy (hot water therapy), relaxation therapy, exercise, yoga, and tai chi may be helpful.
Mechanical Aids

Shoes with shock-absorbing soles can provide some relief while you are doing daily activities or exercising. Splints or braces help to properly align joints and distribute weight. Knee and wrist joints may benefit from elastic supports. A neck brace or corset may relieve back pain, and a firm mattress may help chronic back pain. Canes, crutches, walkers, and orthopedic shoes also can help those with advanced osteoarthritis in the lower body.
Weight Reduction

Losing weight can lessen the stress on joints affected by osteoarthritis. Losing five pounds can eliminate at least 15 pounds of stressful impact for each step taken. The more weight lost, the greater the benefit.
Exercise and Physical Therapy

Strengthening the muscles supporting an arthritic joint (particularly the knee, lower back, and neck) may decrease pain and absorb energy around the joint. Swimming and water aerobics are good because they don't put stress on the joint.
Assist Devices

If you are having difficulty getting around due to arthritis pain, your doctor might recommend that you install handrails and grips throughout your home. These are useful in the bathroom and shower. You may need elevated seats (including toilet seats) if you're having difficulty rising after sitting.
Heat and Ice

Applying heat (with hot water bottles, heating pads, hot paraffin) helps joints and muscles move more easily. It can also lessen pain. Using ice packs after activity can also help.
Prevention

To reduce your chance of getting osteoarthritis:

* Maintain a healthy weight.
* Do regular, gentle exercise, including walking, stretching, swimming, and yoga.
* Avoid repetitive motions and risky activities that may contribute to joint injury, especially after age 40.
* With advancing age, certain activities may have to be dropped or modified. But, you should continue to be active.

RESOURCES:

American College of Rheumatology
http://www.rheumatology.org/

The Arthritis Foundation
http://www.arthritis.org/

CANADIAN RESOURCES:
The Arthritis Society
http://www.arthritis.ca/

Seniors Canada On-line
http://www.seniors.gc.ca/
REFERENCES:

American College of Rheumatology Subcommittee on Osteoarthritis. Recommendations for the medical management of osteoarthritis of the hip and knee. 2000 update. Arthritis Rheum. 2000;43:1905-1915.

Arthritis. National Institute of Arthritis and Musculoskeletal and Skin Disorders website. Available at: http://www.niams.nih.gov/Health_Info/Osteoarthritis/default.asp. Published July 2002. Updated May 2006. Accessed June 9, 2008.

Jordan K, Arden N, Doherty M, et al. EULAR recommendations 2003: an evidence based approach to the management of knee osteoarthritis: report of a task force of the Standing Committee for International Clinical Studies Including Therapeutic Trials (ESCISIT). Ann Rheum Dis. 2003;62:1145-1155.

Osteoarthritis. EBSCO Publishing Health Library, Natural and Alternative Treatment website. Available at: http://healthlibra.... Accessed March 4, 2008.

van den Berg WB. Pathophysiology of osteoarthritis. Joint Bone Spine. 2000;67(6):555-6.

*2/7/2008 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php: Underwood M, Ashby D, Cross P, et al. Advice to use topical or oral ibuprofen for chronic knee pain in older people: randomised controlled trial and patient preference study. BMJ. 2008;336:138-142. Epub 2007 Dec 4.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © 2008 EBSCO Publishing All rights reserved.

Edits to original content made by Balanced Vitality

How to Keep Your Joints Healthy

The most common diagnosis in North America – more common than the common cold – is arthritis. This condition begins when old cartilage cells are cleared away faster than they are replaced with new ones. This deficit of new cells can be likened to spending just a little more money than you deposit each month. Sooner or later, your account will be empty. With arthritis, old cells are taken from a joint faster than new cells are added. Sooner or later, the joint becomes dry.

Healthy joints
Joint spaces are filled mostly with water. There are small, magnetic proteins embedded in collagen that constantly push each other apart. This suction creates a vacuum that is soon filled with water and nutrients. Every time you move the joint, some of this water is squeezed out along with waste from the joint cells. Between movements – when the joint is at rest – it once again draws in water and nutrients.

Sick joints
Many different things can interfere with the balance of cell life and death: trauma to the joints, toxins from infections and our environment, nutrient imbalances that create a deficit in the structure of joint cells, and stress that suppresses new joint cell formation. All of these influences can slow the production of new cartilage cells and hasten the death of existing cells.

When a person lacks sufficient nutrients to make complete, healthy cells, immature and imbalanced cells will be produced instead. These may function for a time; however, sooner or later they will shatter and splinter into fractions of protein in your joint capsule. These act like slivers of broken glass. As they slice through certain “guardian” cells (called mast cells) large amounts of histamine are released and inflammation sets in. You can often hear the grinding in your joints when they become inflamed.


Nutrient rescue
To make sure our joints remain healthy we all need the right nutrients in the right amounts and at the right times. These nutrients include joint-specific proteins such as glucosamine, chondroitin and hyaluronic acid, minerals including magnesium and potassium, and special fats that reside specifically in your joints. But there is another essential element to joint health: movement.

Movement is key
Remember, joints are made of living cells. Each cell must get nutrients in and waste out. But the cells have no blood supply. They have to get their nutrients by the gentle action of movement. Think of a sponge in a pail of water: If you want circulation in the sponge, you must squeeze and release it. If you want healthy joints you must move them to squeeze out the waste and draw in the nutrients. For good joint health you must move.
Your body was made to move. By moving more you’ll enjoy greater flexibility and less pain. So, keep moving every day for healthy joints.

Take Control of Your Health

* Stretch before exercise – make sure your joints are ready
* Use both “warm up” and “cool down” exercises to preserve joint health
* Exercise for at least 30 minutes most days of the week
* Drink pure water to moisten your joints
* Use sulfur-bearing nutrients for joint hydration: Glucosamine sulfate, Chondroitin sulfate, and MSM
* Use Essential fatty acids to stabilize the joint cells
* Use enzymes and plant substances to reduce inflammation

*These statements have not been evaluated by the FDA, and are not intended to diagnose, treat, cure, or prevent any disease.

This Week's Healthy Fun Facts!

Fact #1:

Sweet taste with a not so sweet effect.
Fructose, in animal models, has been shown to contribute to the development of non-alcoholic liver disease (NAFLD) by increasing intestinal permeability through an increase of small intestine bacterial overgrowth. In humans, a study has demonstrated that those with NAFLD consumed significantly more fructose than controls contributing to an increase in plasminogen activator inhibitor (PAI)-1 which has been linked to liver damage of various etiologies.

Xylitol is a natural sweetener that does not raise insulin or blood sugar levels and is a perfect sugar substitute for diabetics, dieters, and those wishing to avoid artificial sweeteners.

Source: Nonalcoholic fatty liver disease in humans is associated with increased plasma endotoxin and plasminogen activator inhibitor 1 concentrations and with fructose intake.

Fact #2:


We’re all about synergy here at DFH.
The combination of plant sterols and omega 3 fatty acids from fish had a greater triglyceride lowering effect than when either was used alone. DFH’s Foresterol contains 80% plant sterols. We also carry various fish oil products in order to meet the various needs of the clinician and patient.

Source: The lipid-lowering effects of phytosterols and (n-3) polyunsaturated fatty acids are synergistic and complementary in hyperlipidemic men and women.

Fact #3:

Next time I fall off the ladder while cleaning the gutters, I’ll simply laugh all the way to the emergency room.
A recent study demonstrated that subjects reported a more negative pain response when making a standard facial expression of pain as opposed to a neutral facial expression in spite of the fact the intensity of the pain stimulus did not change.

Source: Voluntary facial displays of pain increase suffering in response to nociceptive stimulation.

Fact #4:

Weren’t we told not to swim after eating?
We all know the benefits of using niacin for promoting healthy blood lipid levels. And we also recognize the positive effects of exercise on serum triglycerides. But what about using both together? It appears that aerobic exercise alone lowers the postprandial triglyceride response to a high-fat meal. And niacin alone lowers fasting but not postprandial triglycerides. But when combined niacin appears to influence the triglyceride-lowering effect of aerobic exercise. However, exercise also decreases postprandial insulin concentrations after niacin administration, which illustrates the potential metabolic benefits of exercise in persons taking niacin.

Source: Postprandial triglyceride responses to aerobic exercise and extended-release niacin.

Fact #5:

“Doggone it mom! Can’t I stay up? ‘The Revenge of the Mutant Teenage Killer Zombie Eggplants from Jupiter’ is on the midnight movie tonight.”
Poor quality and/or insufficient sleep has been associated with elevated blood pressure or pre-hyper tension in normally healthy adolescents.

Source: Sleep Quality and Elevated Blood Pressure in Adolescents.

This Week's Healthy Fun Facts!

Fact #1:
Since I take my Vitamin D everyday, I hope I don’t outlive my 401K.
Low levels of vitamin D may increase the risk of death from all causes by 26 per cent, suggests a study with 13,000 initially healthy men and women. In adults, vitamin D deficiency may precipitate or exacerbate osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases.

DFH carries Vitamin D Synergy and Vitamin D Supreme with 2000IU’s and 5000IU’s of vitamin D respectively.

Source: 25-hydroxyvitamin D levels and the risk of mortality in the general population.

Fact #2:
Spicing up your diet may also add years to your life and life to your years.
Herbs and spices are rich in antioxidants, and a new University of Georgia study suggests they are also potent inhibitors of tissue damage and inflammation caused by high levels of blood sugar. In addition to finding high levels of antioxidant-rich compounds known as phenols, they revealed a direct correlation between phenol content and the ability of the extracts to block the formation of compounds that contribute to damage caused by diabetes and aging.

A process known as protein glycation occurs in which the sugar bonds with proteins to eventually form what are known as advanced glycation end products, also known as AGE compounds. The acronym is fitting because these compounds activate the immune system, resulting in the inflammation and tissue damage associated with aging and diabetes.

If you’re spice cabinet is a little bare, you can always reach for the Ultimate Antiox HS which contain a wide variety of herb and spice extracts.

Source: Inhibition of protein glycation by extracts of culinary herbs and spices.

Fact #3:
“Very funny Billy. Yes, you look like an elephant but your celery sticks belong in your stomach not in your nose.”
It appears that as parents, we have a greater influence on our children’s eating habits than we might believe. When parents eat more fruits and vegetables so do their children. On the other hand the same occurs when the parents are reaching for sugary and salty snacks.

"Overweight children have already been exposed to salty, sweet foods and learned to like them," says Debra Haire-Joshu, Ph.D., a professor at the George Warren Brown School of Social Work and who also holds an appointment at the School of Medicine as a professor. "To keep a child from becoming overweight, parents need to expose them early to a variety of healthy foods and offer the foods many times."

Haire-Joshu says many children today are taught patterns that lead to obesity. "We want families to provide their child with an environment in which they not only learn how to eat healthy but have the opportunity to practice what they learn," she says.

Source: High 5 for Kids: The impact of a home visiting program on fruit and vegetable intake of parents and their preschool children.

Fact #4:
This may help those going through a difficult time.
According to a recent study, high protein meals with ginger reduced the delayed nausea of chemotherapy and reduced use of antiemetic medications. Protein with ginger holds the potential of representing a novel, nutritionally based treatment for the delayed nausea of chemotherapy according to the authors.

DFH’s Whey Cool protein powder is low heat processed in order to retain the immune-protective activities of the lactoferrins, immunoglobulins, serum albumins and other important natural components of whey.

Source: Protein and ginger for the treatment of chemotherapy-induced delayed nausea.

Fact #5:
…and it’ll also help with those stubborn cases of H. Pylori.
Extracts of ginger demonstrated inhibitory properties against H. pylori growth.


Source: Inhibition of gastric H(+),K(+)-ATPase and Helicobacter pylori growth by phenolic antioxidants of Curcuma amada.

L-Carnitine for Fat-burning

L-carnitine helps burn fat without causing muscle loss! Overweight subjects benefited from supplementation with the amino acid L-carnitine in a study conducted at the University of Rostack Children’s Hospital Research Laboratory in Germany. Study subjects supplemented three grams of L-carnitine daily for 10 days. At the end of the study, researchers noted that the subjects experienced a significant increase in fat burning without attendant protein breakdown leading to muscle loss.

Metabolism 53(8):1002-1006, 2004

Designs for Health CarniClear™ supersaturated carnitine liquid is a pleasant naturally flavored non-acidic liquid form of carnitine, conveniently delivered in two sizes: 8 oz economy and 1 oz for travel. This product is both the most convenient, and most affordable way of delivering the multi-gram dosing of carnitine that is most often prescribed by health care practitioners.
In addition to the pure base L-carnitine, CarniClear™ contains small amounts of highly purified glycerine and 500 mcg of vitamin B12 and 100 mg of vitamin B5 (Pantothenic Acid). Vitamin B5 is added to support a necessary step in fat metabolism, the synthesis of Coenzyme A, which is essential for the transport of fat by l-carnitine. Vitamin B12 is an important cofactor in many metabolic pathways, including endogenous carnitine synthesis. Diets low in animal meat are very deficient in Vitamin B12, as well as carnitine.
L-Carnitine is a compound naturally occurring in all foods but significant amounts are only found in dark meats (due to high concentration of mitochondria), for example: lamb (190mg/4 oz), beef (143mg/4 oz), poultry(13mg/4 oz), fish (3-10mg/4 oz).
Carnitine supplementation may be needed especially for vegetarian diets or when dark meats are consumed in small amounts because neither preformed carnitine nor its precursor amino acids are ingested in adequate amounts to support optimal health.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Inositol May Help Fight Psoriasis caused by Lithium

According to a study in the British Journal of Dermatology, taking the supplement inositol may help reduce the severity of psoriasis, a common side-effect in people using lithium medication. Lithium carbonate is the most widely used long-term treatment for bipolar affective disorders, but its ability to trigger and exacerbate psoriasis can become a major problem in patients for whom lithium is the only treatment option.

Describing why they initiated their study, researchers reported that “Inositol depletion underlies the action of lithium in bipolar affective disorders and there are good theoretical reasons why the use of inositol supplements might be expected to help this group of patients.”

A member of the B-complex vitamin group, inositol has previously been shown to reduce some negative side-effects of lithium without impeding the benefits.

In the new study 15 patients with psoriasis who were taking lithium took part in a randomized, double-blind, placebo-controlled, crossover clinical trial comparing the effect of inositol supplements with those of a placebo. Study subjects were randomly assigned to take six grams of inositol per day or placebo for 10 weeks. Changes in the severity of their psoriasis were measured by Psoriasis Area and Severity Index scores recorded before and after the different courses of treatment.

Researchers found that the group taking inositol experienced a 35% decrease in psoriasis severity, whereas the placebo group’s psoriasis worsened by roughly 60%. They concluded that “the use of inositol supplements is worth considering for patients with intractable psoriasis who need to continue to take lithium for bipolar affective disorders.”

British Journal of Dermatology, 150(5):966, 2004

Designs for Health Inositol powder

Inositol Powder: Inositol is one of the most versatile nutrients for promoting brain wellness, a positive and relaxed outlook, and restful sleep. It also is one of the most crucial nutrients for promoting female hormonal health through its role in supporting optimal liver function. Inositol also helps maintain healthy serotonin metabolism, and by so doing helps treat many conditions that involve poor serotonin function. Inositol promotes liver health, and works especially well when taken along with phosphatidyl choline. Inositol is a pleasant, mildly sweet tasting powder that dissolves instantly in water. Patients love the taste!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Krill Oil May Help Inhibit Inflammation

A Canadian study clearly indicates that Neptune Krill Oil (NKO™) at a daily dose of 300 mg “significantly inhibits inflammation and reduces arthritic symptoms within a short treatment period of 7 and 14 days.”

In the study, published in the Journal of the American College of Nutrition, researchers wanted to assess the effect of NKO on C-reactive protein (CRP) in patients with chronic inflammation; they also set out to evaluate the effectiveness of NKO on arthritic symptoms. CRP is a protein produced by the liver that is used as a marker of inflammation. It’s useful in determining the effectiveness of various treatments.

Using a randomized, double-blind, placebo-controlled study design, 90 subjects with confirmed diagnosis of cardiovascular disease or rheumatoid arthritis or osteoarthritis and increased levels of CRP were recruited to undergo blood analysis for three consecutive weeks. Group A received 300 mg of NKO daily and Group B received a placebo. CRP levels and Western Ontario and McMaster Universities (WOMAC) osteoarthritis scores were measured at the beginning of the study and at days 7, 14 and 30.

After seven days of treatment, NKO reduced CRP by more than 19% compared to an increase of 15% in the placebo group. After 14 and 30 days of treatment, NKO further decreased CRP by 30% and 31%, respectively. Meanwhile, the CRP levels of subjects in the placebo group increased to 32% after 14 days and then decreased to 25% at day 30.

NKO also showed a significant reduction in all three WOMAC scores. After seven days of treatment, NKO reduced pain scores by 29%, reduced stiffness by 20% and reduced functional impairment by 23%.

Journal of the American College of Nutrition 26(1):39-48, 2007
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

CLA and Weight Loss

Conjugated linoleic acid (CLA) combined with treadmill exercise may decrease fat mass and increase lean muscle tissue, according to research published in the Journal of Nutrition.

Researchers began their study stating, “Nearly half of the U.S. adult population is overweight or obese, which may be related to increased energy intake combined with lack of physical activity. Obesity increases the risk of several chronic diseases including diabetes, coronary heart disease, hypertension and stroke.

“Conjugated linoleic acids (CLA) were shown to decrease fat and increase lean mass in several animal studies. However, the effects of CLA in combination with exercise on body composition have not been studied in an animal model. We examined the effect of a low concentration of either safflower oil as control (0.5%) or mixed isomers of CLA (0.4%) along with treadmill exercise on body composition in male mice fed a high-fat diet.”

Scientists found that CLA consumption lowered fat mass and a combination of CLA and exercise decreased fat mass even further. Lean mass did not increase with exercise alone but increased significantly due to the combination of CLA and exercise. Also, serum insulin, glucose, tumor necrosis factor and interleukin-6 were lower in CLA-fed mice.

“In summary,” researchers said, “the combination of dietary CLA and exercise decreased fat mass and increased lean mass in mice fed a high-fat diet.”

Journal of Nutrition 135(5):1124-1130, 2005

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Keverne's Healthy Facts

Fact #1:
Synergy is a good thing. Nature knows best.
We are now all fully aware of the cardiovascular and healthy lipid enhancing benefits of the omega 3 fatty acids found specifically in certain fish. Recently, a study using healthy human volunteers, has demonstrated even more profound benefits of using omega 3 fatty acid (EPA and DHA) in combination with supplemental taurine, an amino acid also abundantly found in seafood.Using both taurine and DHA and EPA together raised HDL and lowered LDL total cholesterol and ApoB even more than using omega 3’s alone.

DFH’s Taurine comes in either powder or capsule forms. Taurine is found in 13 synergistic DFH products including Lipoic Synergy, Chromium Synergy and Zinc Supreme.

Source: Seafood diets: Hypolipidemic and antiatherogenic effects of taurine and n-3 fatty acids.

Fact #2:
While I’m at it, maybe I’ll add some vitamin C to my blackberry chocolate cheesecake.
In another study that underscores the many important functions and properties of vitamin C, a semi quantitative food questionnaire revealed that those people with relatively high plasma vitamin C levels and to a lesser degree, higher fruit and vegetable intake, were associated with a substantially decreased risk of type 2 diabetes.

For those on the go and who have trouble getting in their fruits and veggies, DFH’s Stellar C contains both natural forms of vitamin C and citrus bioflavonoids. PaleoReds and PaleoGreens are the next best thing.

Source: Plasma vitamin C level, fruit and vegetable consumption, and the risk of new-onset type 2 diabetes mellitus: the European prospective investigation of cancer--Norfolk prospective study.

Fact #3:
On second thought, maybe I’ll skip the cheesecake altogether.
One of the reasons people on low-carbohydrate diets may lose weight is that they reduce their intake of fructose, a type of sugar that can be made into body fat quickly, according to a researcher at UT Southwestern Medical Center. Current health guidelines suggest that limiting processed carbohydrates, many of which contain high-fructose corn syrup, may help prevent weight gain, and the new data on fructose clearly support this recommendation. “Our study shows for the first time the surprising speed with which humans make body fat from fructose,” said lead author of the study Dr. Elizabeth Parks.

Fructose, glucose and sucrose, which is a mixture of fructose and glucose, are all forms of sugar but are metabolized differently. “All three can be made into triglycerides, a form of body fat; however, once you start the process of fat synthesis from fructose, it’s hard to slow it down,” she said.

Source: Dietary sugars stimulate fatty acid synthesis in adults.

Fact #4:
It appears we still have a lot of work to do.
According to a report released by the University of Michigan C.S. Mott Children’s Hospital National Poll on Children’s Health, childhood obesity is now the No. 1 health concern for kids in 2008, topping smoking and drug abuse. In 2007, childhood obesity ranked third among parents’ top 10 overall health concerns for kids.

Source: Obesity Tops List of Biggest Health Problems For Kids in 2008

Fact #5:
The niacin/liver relationship is clarified.
A research team has uncovered the likely target of niacin (vitamin B3) in the liver, which should provide a clearer picture of how this vitamin helps maintain adequate HDL-cholesterol levels in the blood and thus lower the risk of heart disease. The study indicates niacin hinders the liver from removing HDL from the blood, thus maintaining high plasma HDL levels. Importantly, niacin does not affect another major pathway known as "Reverse Cholesterol Transport." Therefore, it maintains HDL levels while still allowing the removal of other cholesterol types, explaining why niacin is especially beneficial.

Source: Niacin inhibits surface expression of ATP synthase beta chain in HepG2 cells: implications for raising HDL.

Keverne's Fun Facts-August 8,2008

Fact #1:
My colon is nuts for almonds.
According to a recent study almonds have been found to possess prebiotic effects, increasing populations of bifidobacteria and Eubacterium rectale more effectively than commercial prebiotics.

DFH’s PaleoBars contain almonds and almond butter giving them an additional benefit beyond their low glycemic, high protein profile.

Source: Applied and Environmental Microbiology, July 2008, p. 4264-4270, Vol. 74, No. 14
0099-2240/08/$08.00+0 doi:10.1128/AEM.00739-08
American Society for Microbiology

Fact #2:
Is there anything that green tea doesn’t do
In a study done at the University of Connecticut by Dr. Richard Bruno, green tea extract was shown to protect against the development of hepatic steatosis and reduce hepatic injury in mouse models. This finding suggests that green tea extract may be used as a potential dietary strategy for preventing non-alcoholic fatty liver disease.


Source: Green Tea Extract Protects Leptin-Deficient,Spontaneously Obese Mice from Hepatic
Steatosis and Injury1,2
Richard S. Bruno,3* Christine E. Dugan,3 Joan A. Smyth,4 Dana A. DiNatale,3 and Sung I. Koo3
Departments of 3Nutritional Sciences and 4Pathobiology and Veterinary Science, University of Connecticut, Storrs, CT 06269-4017

Fact #3:
“Hey doc! There’s something buggy going on with my stomach.”
In patients who've had surgery for stomach cancer, removing Helicobacter pylori bacteria from the stomach greatly reduces the risk of cancer recurrence, a Japanese study finds.

"The results of our study suggest that treatment to eradicate H. pylori reduces the risk of developing new gastric carcinoma in patients who have a history of such disease and are thus at risk for developing further gastric cancers we believe that our data add to those from previous studies showing a causal relationship between H. pylori infection and gastric cancer, and also support the use of H. pylori eradication to prevent the development of gastric cancer," the researchers concluded.

GastroMend-HP was specifically designed to eradicate Helicobacter pylori from the stomach.

Source: Is it time to screen and treat H pylori to prevent gastric cancer?
Nicholas J Talley
The Lancet - Vol. 372, Issue 9636, 2 August 2008, Pages 350-352

Fact #4:
Taking a stand for our children.
A new Federal Trade Commission report has revealed that food and beverage corporations spent $1.6 billion dollars in food advertising in 2006. As parents and public health officials understand, the nation's alarming surge in childhood obesity and diabetes are directly related to increased consumption of junk food. Senator Tom Harkin has urged industry and government regulators to redirect the massive funds spent every year in junk food advertising toward education and programs focused on healthy eating.

Source:http://www.ftc.gov/opa/2008/07/foodmkting.shtm

Fact #5:
Maybe vitamin C, zinc and quercitin can get you into swimsuit shape faster than you thought.
Researchers at Yale School of Medicine have found the brain's appetite center uses fat for fuel by involving oxygen free radicals—molecules associated with aging and neurodegeneration. The findings, reported in the journal Nature, suggest that antioxidants could play a role in weight control.

"In contrast to the accepted view, the brain does use fat as fuel," said Tamas Horvath, one of the lead authors of the study. "Our study shows that the minute-by-minute control of appetite is regulated by free radicals, implying that if you interfere with free radicals, you may affect eating and satiety."

"The timing of taking antioxidants may be critical for the control of appetite," said coauthor Sabrina Diano. "If taken on an empty stomach antioxidants may further increase appetite, however when taken with food, they may affect satiety.

Source: Andrews et al. UCP2 mediates ghrelin's action on NPY/AgRP neurons by lowering free radicals. Nature, 2008; DOI 10.1038/nature07181

Why did the fish blush?

Fact #1:
Why did the fish blush?

Because he saw the boat’s bottom.
While the medical establishment remains mired in it’s obsession with cholesterol as a risk for heart disease they continue to miss an important and naturally modifiable risk factor by ignoring the fatty acid status of their patients. According to a recent study, testing for omega-3 fatty acid (found primarily in fish and fish oils) status "compares very favorably with other risk factors for sudden cardiac death."


Source: Omega-3 fatty acids and cardiovascular disease: a case for omega-3 index as a new risk factor.

Fact #2:
No problem. Just give ‘em some Vioxx.
The FDA has issued a new warning that a popular class of osteoporosis drugs may lead to severe, chronic and even permanent pain in muscles, joints and bones. But according to the FDA, many doctors do not appear to be aware that the drugs may be linked to severe pain in their patients.

The bisphosphonate drug family includes Merck's Fosamax; Roche and Glaxo SmithKline's Boniva; Novartis' Aredia, Zometa and Reclast (marketed as Aclasta outside the United States); Procter & Gamble's Didronel; Sanofi-Aventis' Skelid; and Actonel, sold by Procter & Gamble and Sanofi-Aventis.

Source: FDA Information on Bisphosphonates

Please click here to access DFH’s protocol for osteoporosis.

Fact #3:
Antioxidants for diabetics can mean anti-memory loss.
Daily doses of 1000 mg of vitamin C and 800 IU of vitamin E improved mental function after carbohydrate-rich meals and may protect against memory loss, according to a small study with 16 diabetics published in the journal Nutrition Research. "Results from this study suggest that postprandial oxidative stress is a potential contributor because deficits in [cognitive performance] after test meal consumption could be minimized by co-consumption of the test meal with high doses of antioxidant vitamins," wrote Michael Chui and Carol Greenwood from the University of Toronto.

Source: Antioxidant vitamins reduce acute meal-induced memory deficits in adults with type 2 diabetes.

Fact #4:
Adding more fuel to the mercury fire.
A newly published study of Texas school district data and industrial mercury-release data, conducted by researchers at The University of Texas Health Science Center at San Antonio, indeed shows a statistically significant link between pounds of industrial release of mercury and increased autism rates. It also shows -- for the first time in scientific literature -- a statistically significant association between autism risk and distance from the mercury source.

To learn more about autism, please click here to listen to last Wednesday’s Clinical Rounds discussion with Kelly Barnhill, CCN.

Source: Proximity to point sources of environmental mercury release as a predictor of autism prevalence.

Fact #5:
“You’re getting sleepy…your eyes are getting heavy…sleepy, sleepy…you are now asleep. NOW WAKE UP, PUT THAT SHOT AND MAKE US PROUD!!”
According to a research abstract that was presented on June 9 at the SLEEP 2008 22nd Annual Meeting of the Associated Professional Sleep Societies, getting extra sleep over an extended period of time improves athletic performance, mood and alertness.

“These results begin to elucidate the importance of sleep on athletic performance and, more specifically, how sleep is a significant factor in achieving peak athletic performance,” said lead author Cheri Mah of the Stanford Sleep Disorders Clinic and Research Laboratory. “While this study focuses specifically on collegiate swimmers, it agrees with data from my other studies of different sports and suggests that athletes across all sports can greatly benefit from extra sleep and gain the additional competitive edge to perform at their highest level.”

Source: Extra Sleep Improves Athletic Performance.

Healthy Fun Facts from Designs for Health

Fact #1:
Maybe I’m wrong, but I believe Superman’s x-ray vision may have come from these.
Scientists have identified the protein responsible for transporting nutrients to the eye that are believed to protect against the development of age-related macular degeneration, a leading cause of vision loss in elderly Americans. According to the study, the protein SR-B1, or scavenger receptor class B, type 1, plays a central role in transporting the nutrients lutein and zeaxanthin from the bloodstream to cells in the eye. Various studies have suggested that high concentrations of these two dietary compounds in particular, known as xanthophylls, have properties that can prevent macular degeneration.

The recommended dose of DFH’s OcuForce contains 10mgs of Xangold Lutein Esters and 2mgs of Zeaxanthin Esters.

Source: Xanthophylls are preferentially taken up compared with {beta}-carotene by retinal cells via a SRBI-dependent mechanism.

Fact #2:
Aren’t the Laker’s looking for a center who can rebound?
Zinc has been shown to induce growth in short children with zinc deficiency according to a Japanese study.

Source: Mild to moderate zinc deficiency in short children: effect of zinc supplementation on linear growth velocity.

Fact #3:
Eating less is not only good for the waste line but also good for the planet.
A healthier diet and a return to traditional farming can help reduce energy consumption in US food system by 50 percent says a recent study. According to the study, individuals should eat less, especially considering that the average American consumes an estimated 3,747 calories a day, a staggering 1200-1500 calories over recommendations. Traditional American diets are high in animal products and junk and processed foods in particular, which by their nature use more energy than that used to produce staple foods such as potatoes, rice, fruits and vegetables. By just reducing junk food intake and converting to diets lower in meat, the average American could have a massive impact on fuel consumption as well as improving his or her health.

Source: Reducing Energy Inputs in the US Food System

Fact #4:
This mushroom may not make good soup but… The medicinal mushroom reishi or gandoderma lucidum is a known immunmodulator and has potent antioxidant properties. In a recent study water extracts of demonstrated chemopreventive properties in bladder cell DNA.

DFH’s Immunitone Plus contains 4 different immunomodulating medicinal mushroom species.

Source: The dual roles of Ganoderma antioxidants on urothelial cell DNA under carcinogenic attack.

Fact #5:
More on the mercury scourge.
A recent paper is one of the first, if not the first, to offer scientific documentation of the infiltration of mercury from a contaminated body of water into a purely terrestrial ecosystem. “In bodies of water affected by mercury, it’s always been assumed that only birds or wildlife that ate fish would be in danger,” said Professor Cristol, an associate professor in William and Mary’s Department of Biology. “But we’ve now opened up the possibility that mercury levels could be very high in the surrounding terrestrial habitat, as well. It’s not just about the fish, the people who eat the fish and the animals that eat the fish. We’ve also got to look at a strip of habitat all the way around the lake or river that is affected.”

“The birds eat a lot of spiders. Spiders are like little tiny wolves, basically, and they’ll bioaccumulate lots of contaminants in the environment. The spiders have a lot of mercury in them and are delivering the mercury to these songbirds,” Cristol said. “The question that remains is this: How are the spiders getting their mercury?”



Source: The movement of aquatic mercury through terrestrial food webs.