Maximizing Healthy Lifestyle Choices Vitamin C Part 3

Maximizing Healthy Lifestyle Choices

In our efforts to reduce the risk of heart disease, regular exercise plays an important part in maintaining a healthy lifestyle. The increased delivery of oxygen-rich blood to tissues is a vital part of the process—but it can also produce destructive free radicals. Clearly, the solution is not to stop exercising! Rather, a series of recent studies shows how supplementation with vitamin C can mitigate free-radical damage from intense exercise.

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British researchers evaluated the effects of just two weeks of modest vitamin C supplementation (200 mg twice daily) on the recovery from an unaccustomed bout of exercise. Eight healthy men were given either a placebo or vitamin C supplementation each day, and after 14 days performed a 90-minute-long running test. The supplemented group had less muscle soreness, better muscle function, and lower blood levels of the oxidative stress-induced molecule malondialdehyde. And although both groups experienced post-exercise elevations in levels of the inflammatory cytokine interleukin-6, increases in the supplemented group were smaller than in the placebo recipients. The scientists concluded that “prolonged vitamin C supplementation has some modest beneficial effects on recovery from unaccustomed exercise.” Timing is critical, however. When the researchers repeated their study with subjects who took vitamin C only after exercise, no benefit was seen.

Oxidative stress during exercise induces significant changes in proteins, producing compounds known as protein carbonyls. Measuring levels of protein carbonyls is therefore a useful indicator of oxidation. Exercise scientists at the University of North Carolina studied the impact of vitamin C supplementation (500 or 1,000 mg/day for two weeks) compared with placebo on oxidative stress indicators in 12 healthy men. As expected, exercise acutely reduced total blood levels of antioxidants in both groups. Levels of protein carbonyls increased by nearly four-fold in the placebo group, while vitamin C recipients experienced little or no elevation. This vital study demonstrates that vitamin C can protect against exercise-induced protein oxidation in a dose-dependent fashion.

Muscle soreness after exercising can be a big disincentive to continue on a healthy fitness program. That’s why the subsequent findings of that UNC group are so important. The scientists gave vitamin C supplements (3,000 mg/day) or placebo to a group of 18 healthy men for two weeks before and four days after performing 70 repetitions of an elbow extension exercise. Not surprisingly, considerable muscle soreness ensued, but it was significantly reduced in the supplemented group. The release of creatine kinase, an indicator of muscle damage, was also attenuated with vitamin C, compared with the placebo group. Blood levels of natural antioxidants fell significantly in placebo subjects, while vitamin C supplementation completely prevented this change. Results such as these suggest that the supplemented group would be much more enthusiastic about exercising the next day!
Minimizing Unhealthy Lifestyle Choices

Vitamin C may offer important protective benefits for smokers and those who are passively exposed to tobacco smoke. Smoking has been linked with elevated levels of C-reactive (CRP) protein, an inflammatory marker linked with an elevated risk of cardiovascular disease. As Life Extension readers know, it is crucial to monitor your CRP levels through regular blood testing and to keep your CRP under control in order to limit cardiovascular problems. Fortunately, vitamin C has been shown to play a role in helping to combat excessive CRP levels.

Researchers in Berkeley evaluated the impact of antioxidant supplementation on blood levels of CRP in both active and passive smokers. They studied 160 healthy adults who were actively or passively exposed to cigarette smoke and randomly assigned to receive placebo, vitamin C (515 mg/day), or an antioxidant mixture (including vitamins C, E, and lipoic acid). Subjects in the vitamin C group underwent a significant 24% reduction in their plasma CRP concentrations, while neither of the other groups showed a significant change. This remarkable result provides strong support for chronic supplementation with vitamin C, whether or not you smoke.

Smoking causes cancer in part by directly damaging DNA, which is a vital first step in the onset of cancer. In studying the effect of vitamin C supplements on reducing DNA damage in blood cells, Danish researchers gave relatively low doses (500 mg/day) of vitamin C as plain-release or slow-release tablets combined with vitamin E (182 mg/day), or placebo, for four weeks to a group of male smokers. The slow-release formulation of vitamin C reduced the number of DNA damage sites measured in white blood cells just four and eight hours after a single tablet, a positive result that was still evident at four weeks. The plain-release tablets also exerted a protective effect at four hours, suggesting benefits of long-term vitamin C supplementation in minimizing DNA damage.

Once DNA is damaged, however, smoking induces pro-inflammatory changes that can allow a malignant cell to become a dangerous tumor as well as causing blood vessel damage associated with atherosclerosis. Vitamin C supplementation is a logical approach to reducing the impact of these inflammatory changes, as was shown recently by a British investigative team.15 They studied 10 smokers with the high-risk lipoprotein ApoE4 gene as well as 11 non-smokers, all of whom took just 60 mg/day of vitamin C for four weeks. Remarkably, these high-risk smokers on this low-dose regimen responded with a marked reduction in levels of a host of pro-inflammatory cytokines. As the authors themselves pointed out, this study identified core molecular mechanisms that help explain the known benefits of vitamin C supplementation in smokers.

Literally scores of other studies have been published demonstrating the benefits of vitamin C supplements in smokers and those passively exposed to cigarette smoke. One study found that 500 mg of vitamin C twice daily for just two weeks reduced the depletion of vitamin E caused by smoking by up to 50%.

Two other studies investigating low and high doses of vitamin C supplementation revealed its benefits in improving endothelial function, a cornerstone of cardiovascular health, known to be impaired in smokers. The first study showed that just 60 mg of vitamin C daily given to a group of smokers for 12 weeks improved endothelial function as assessed by flow-mediated vasodilation. In the second study, Dutch researchers found that 2,000 mg/day of vitamin C for two weeks reversed endothelial dysfunction caused by the abnormal migration of monocytes7 implicated in atherosclerosis.

Furthermore, Berkeley public health researchers successfully reduced levels of F2-isoprostanes, a sign of oxidative stress and cell damage, in a group of 67 passive smokers who were given vitamin C supplements daily for two months. The researchers stressed the value of these findings in preventing tobacco smoke-induced health damage in non-smokers.

Vitamin C are you getting enough? Part 2

Vitamin C are you getting enough? 
  Part 2

Does Vitamin C effect your lipid profile........

Lipid Profiles, Blood Pressure, and Body Mass Index

Most people have learned to pay attention to the amount and kinds of fats and cholesterol in their blood (lipid profiles), their blood pressure, and their body mass indexVitamin C are you getting enough? (BMI), the most meaningful measure of how weight and health are related. This group of parameters not only influences endothelial function but is instrumental in laying down atherosclerotic plaque, helping set the stage for atherosclerosis.

Data from just the past few years reveal that vitamin C plays an important role in helping to prevent such a scenario.

In 2000, British researchers reported a six-month, double-blind study of vitamin C 500 mg/day versus placebo in 40 men and women, aged 60-80 years. The study was a “crossover” design in which subjects took the assigned pills for three months, stopped them for one week, and then reversed their assignments for another three months; this is a particularly strong study design because it helps to eliminate individual differences. The results were impressive—daytime systolic blood pressure dropped by an average of 2 mm Hg, with the greatest drop seen in subjects who had the highest initial pressures. Women in the study also had a modest increase in their beneficial high-density lipoprotein (HDL) levels. The authors concluded that these effects might “contribute to the reported association between higher vitamin C intake and lower risk of cardiovascular disease and stroke.”

Researchers in South Carolina conducted a 2002 study of 31 patients with a mean age of 62 years, who were randomly assigned to take 500, 1,000, or 2,000 mg of vitamin C daily for eight months. This research group actually found a drop in both systolic (4.5 mm Hg) and diastolic (2.8 mm Hg) blood pressure over the course of supplementation, although there was no change in blood lipid levels. Interestingly, this study found no differences between the groups taking the various doses, though the number of subjects was small and a larger study might have demonstrated important dose-related differences.

Body mass index (BMI) and waist circumference correlate well with risk for cardiovascular diseases and diabetes. A landmark 2007 study from nutritionists at the University of Arizona explored the relationships between vitamin C levels, body mass index, and waist circumference. In 118 sedentary, non-smoking adults, 54% of whom were classified as obese and 24% overweight by BMI standards, lower vitamin C levels were significantly correlated with higher BMI, percentage of body fat, and waist circumference. Women with higher vitamin C levels also had higher levels of the fat-suppressing hormone, adiponectin. This remarkable study demonstrated a vital relationship between vitamin C levels and obesity-related risk factors for cardiovascular disease.

Vascular Stiffness and Coagulation

The development of atherosclerosis involves dysfunction of the vascular endothelium. As plaque accumulates and as vessel walls thicken, blood vessels become increasingly stiff, making them less able to participate in blood pressure control and to deliver appropriate amounts of blood flow. Endothelial dysfunction increases the tendency for arterial blockage due to a blood clot, or thrombosis. Like several other “atherogenic” changes, these effects are related to the impact of free-radical damage. Vitamin C’s antioxidant characteristics are showing great power in reducing or even reversing some of these ominous vascular changes.

Medical researchers explored the impact of vitamin C supplements on both arterial stiffness and platelet aggregation (an important early step in clot formation). They provided vitamin C in a single 2,000 mg oral dose, or placebo, to healthy male volunteers. Just six hours after supplementation, measures of arterial stiffness decreased by 10% in the supplemented group, and platelet aggregation (as stimulated chemically) by 35%, with no changes at all seen in the placebo group. As the authors point out, this impressive impact of vitamin C even in healthy subjects may imply an even greater effect in patients with atherosclerosis or cardiovascular risk factors, and that “vitamin C supplementation might prove an effective therapy in cardiovascular disease.”

Many other studies have further advanced our understanding of how vitamin C might reduce atherosclerosis risk factors. Finnish researchers studied 440 adults aged 45-69 years with elevated total serum cholesterol. Subjects took daily doses of just 500 mg slow-release vitamin C and 272 IU vitamin E and were followed for six years for evidence of progression of atherosclerotic changes in blood vessels. The chief study outcome was the intima-media thickness, or IMT (an indicator of stroke risk) of the carotid arteries, which supply blood to the brain. Supplementation with vitamins C and E significantly decreased the rate of IMT increase over the six-year period by 26%. Importantly, this effect was even larger in people with low baseline vitamin C levels and those with pre-existing plaques in their coronary arteries. In other words, supplementation seemed to provide the greatest benefit to those with the greatest need. This study shows that supplementation with vitamin C slows down the progression of stroke-inducing atherosclerosis.
Part 3 tomorrow.

The Importance of Vitamin C Series. Part 1 of 4.

Vitamin C are you getting enough?

Part 1
Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk. Millions of years ago our bodies were capable of producing Vitamin C however we lost that ability and now depend on foods for our bodies demand for Vitamin C.

Here are some of the top foods that will provide you with much needed Vitamin C.

1. Red and Green Hot Chili Peppers

An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than any other food with 242.5mg (404% DV) per 100 gram serving, 181.88mg (303% DV) in a half cup chopped, and 109.13mg (182% DV) in a single green chili pepper. Red chillies provide 144mg (240% DV) of vitamin C per 100g serving, 108mg (180% DV) per half cup chopped, and 65mg (108% DV) per pepper.

2. Guava

Depending on variety, guavas can provide as much as 228mg (381% DV) of vitamin C per 100g serving, 377mg (628% DV) per cup, and 126mg (209% DV) per fruit.

3. Bell Pepper

A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of vitamin C depends on color. Yellow peppers provide the most vitamin C with 184mg (206% DV) per 100 gram serving, 341mg (569% DV) per pepper, and 95mg (159% DV) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% DV) per pepper.

4. Fresh Herbs (Thyme and Parsley)

Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any soup, stew, or as the main ingredient to a salad like tabouleh. Thyme provides the most vitamin C of any herb with 160mg (267% DV) per 100 gram serving, 1.6mg (3% DV) in a single teaspoon. Parsley provides 133mg (222% DV) per 100 gram serving, 79mg (133% DV) per cup, 5mg (9% DV) per tablespoon, 13.3mg (22% DV) in 10 sprigs.

5. Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)

Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including vitamin C. Raw kale provides the most vitamin C with 120mg (200% DV) per 100 gram serving, 80mg (134% DV) per cup chopped. It is followed by mustard greens which provide 70mg (117% DV) per 100 gram serving, and 29mg (65% DV) per cup chopped. Garden cress provides 69mg (115% DV) per 100 gram serving, or 35mg (58% DV) per cup.

6. Broccoli, Cauliflower, Brussels Sprouts

Broccoli provides 89mg (149% DV) of vitamin C in a 100g serving, 81mg (135% DV) per cup chopped, 28mg (46% DV) per piece. Raw cauliflower provides much less with 46mg (77% DV) per cup, raw brussles sprouts provide 75mg (125% DV) per cup, 16mg (27% DV) per sprout.

7. Kiwi Fruit

Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100g serving will provide 93mg (155% DV) of vitamin C, that is 164 mg (273% DV) per cup, 84mg (141% DV) per fruit.

8. Papaya

In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya provides 62mg (103% DV) per 100 gram serving, that is 87mg (144% DV) per cup cubed, and 188mg (313% DV) in a medium sized papaya.

9. Oranges

Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit.

10. Strawberries

Strawberries are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg (98% DV) per 100 gram serving, 98mg (163 % DV) per cup slices, and 11mg (18% DV) in a single large strawberry.

Further benefits of Vitamin C

Vitamin C is rapidly finding new applications in protecting against endothelial dysfunction, high blood pressure, and the blood vessel changes that precede heart disease.3 Additional research is discovering that vitamin C can be helpful in preventing asthma, protecting against cancer, and supporting healthy blood sugar levels in diabetics.

While often taken for granted, vitamin C is a critical supplement in your program to improve cardiac health and avoid degenerative diseases.

Vitamin C—Breakthroughs in Cardiovascular Health

One of the most intensely studied areas of vitamin C benefits is in the area of cardiovascular health. Researchers are finding that vitamin C impacts several aspects of cardiac health, ranging from blood pressure to endothelial health. Perhaps it’s not surprising that as the relationship between oxidative damage, inflammation, and atherosclerosis becomes increasingly investigated by science, vitamin C is seen as a key protective element against many aspects of cardiovascular disease.

For years, scientists have warned us against the dangerous buildup of plaque that can lead to a heart attack or stroke. Researchers are investigating the possibilities that vitamin C may play a role in reducing our risk of plaque buildup.

In the early stages of atherosclerosis, white blood cells called monocytes migrate and stick to the walls of the endothelium. Once this process begins, our vessel walls begin to thicken and lose their elasticity, which paves the way for atherosclerosis.

Interestingly, British researchers studied the effects of vitamin C supplementation (250 mg/day) on this adhesion process in 40 healthy adults. Before the study, subjects with low pre-supplementation levels of vitamin C had 30% greater monocyte adhesion than normal, putting them at higher risk for atherosclerosis. Impressively, after six weeks of supplementation, the rate of this dangerous monocyte adhesion actually fell by 37%.

The researchers went on to demonstrate that the same small dose of vitamin C was able to normalize a molecule that white blood cells use to adhere to the endothelium. The findings indicated that through supplementation with vitamin C, scientists were able to regulate how specific genes produce vital proteins, thereby reducing the risk of cardiovascular disease at the molecular level.

Coenzyme Q10 and the Benefits this Enzyme has to offer us

Coenzyme Q10 and the Benefits this Enzyme has to offer us.

Ubiquinone is another name for Coenzyme Q10 and is also known as COQ10 but don't let the names confuse you they are all one in the same.

A Brief History:

Coenzyme Q10 is an antioxidant that was discovered by Dr. Frederick Crane at the University of Wisconsin in 1957. CoQ10's main function is to destroy free radicals in the body to help in the maintenance and growth of cellular tissues and organ function. Dr. Peter Mitchell of the University of Edinburgh was awarded the Nobel Prize for chemistry in 1978 for discovering CoQ10's ability to produce energy at the cellular level. By the 1980s, the number of clinical trials being completed grew in size and number, due in part to the large quantities of CoQ10 available from pharmaceutical companies in Japan.

What does it do for you:

CoQ10 helps the body in producing adenosine triphosphate ATP, the body's main source of energy, and aids the body in driving numerous biological processes. Some of these processes include the production of protein necessary for muscle tissue growth, repair and contraction, fueling all of the body's daily movements along with eating, digestion and waste removal.

CoQ10 also helps the body increase the efficiency of its metabolic reactions. Mitochondria, known as the powerhouse of the cell, contain the most abundant source of CoQ10 in the body and release this powerful antioxidant to destroy free radicals. This helps ensure that all of the body's natural biochemical processes that comprise metabolism function optimally to effectively break down foodstuffs. Metabolism provides the body with enough energy for exercise as well as breathing, circulation and absorption of nutrients.

Research Shows more proof of it's effects:

MayoClinic.com reports that some preliminary research has been done that indicates CoQ10 might cause small decreases in blood pressure. In patients who have Alzheimer's disease, preliminary research indicates that CoQ10 might be effective in slowing down the progression of dementia. Other areas currently being researched in terms of CoQ10's benefits include angina, asthma, chronic fatigue syndrome and coronary heart disease.

 
Taking COQ10:

For adults over the age of 19, supplementing with 30 to 200 mg daily of CoQ10 is sufficient. The recommendation is to take it in the evening before going to sleep. CoQ10 is fat soluble and should be taken with a meal containing fat, to help in digestion and absorption. I highly recommend that you take your COQ10 with a dose of MCT Oil or even better a tablespoon of Coconut Oil.

I am in high hopes of offering us all some well needed answers to helping our loved ones with Alzheimer and Dementia. Coconut Oil along with COQ10 is part of the answer. I am doing more research and getting to the bottom of what a very select few doctors already know. Once I get all the information compiled I will share it with you all. The dosage of COQ10 and Oils will vary depending on the stage of the disease as well. More to come on this once I've received all the information I've requested.

Warning:

Taking Statin drugs will most likely disable your natural production of COQ10 by as much as 60%. So if you are taking a Statin drug you desperately need to supplement with COQ10.

Time to Change your Filters!!!

Time to Change your Filters!!!

This week we have discussed mineral deficiencies and how they play a crucial role in our health and our ability to drop unwanted body fat. Today I want to help you understand how important it is to keep our bodies clean and running smoothly. Yes I'm sure we all bathe and shampoo our hair, clip our nails and brush our teeth, but for most of us that's where the maintenance stops and where our health problems begin.

What I'm about to share with you may be some of the most important information you can get to keep and maintain a healthy body. Vehicles all come with a maintenance schedule and warn us if we do not follow the schedule our vehicles run a much higher risk of breaking down or just wearing out well before they've reached their prime. You can wash your vehicle daily but if you never change the oil you are asking for trouble. It's not a matter of if, but when your engine blows.  There are other filters and liquids that need maintenance on that vehicle too and all must be addressed our that vehicle will soon break down. All basic information right? Well what's sad is the very same things you do to your car should also be done to your body. We all have filters and they are need cleaning in order to run smoothly.

If you have any health issues right now, diabetes, high blood pressure, cancer, thyroid or adrenal issues, digestive problems and a host of other diseases, the first thing you should do is perform a body cleanse. If you are obese or just a little over weight I can promise you that you are in desperate need of a cleanse.

The organs that are most important and should be cleansed on a regular basis are:

1.The digestive system and colon.  Most all disease begins in our digestive system. Ideal body weight can not be attained without a healthy digestive system. FACT: You should have 2-4 bowl movements in a 24hr period. If you are having one or less a day you are constipated and in need of a colon cleanse.  Everyone should perform a colon cleanse on a monthly basis. This will keep your digestive system healthy and help prevent metabolic disease from creating havoc in your gut.  Staying hydrated and drinking proper amounts of water will also help keep us clean.

2. The Kidneys: The kidneys filter our waste water and help us discrete unneeded minerals and toxins from our body. Without proper levels of water, your kidneys will NOT function properly. If your body is too acidic, you put undue stress on your kidneys and along with dehydration you are setting yourself up for kidney stones and other health issues too. So once again drink lots of water.

3. The Liver: Without a doubt the liver is one of if not the most important organ to keep us healthy the sad truth is...... WE ALL ABUSE OUR LIVER. If you eat processed foods, smoke, drink alcohol, or even unfiltered tap water you are placing undue stress on your liver. The liver is vital in various hormone production and basically serves our body as the main filter to toxins in our body. Without proper liver function you are in trouble. Many diseases spin off from an unhealthy liver and many of them can be fatal, yet many of us have never even heard of a liver cleanse. The doctors will not tell you because they are counting on your poor health to make their living. FACT: Just like the oil change in your car your liver needs to be cleansed and treated too. If not, it's not if but when you become ill. 

By following a proper maintenance schedule with your body you can maintain your health, your quality of life and dramatically reduce your risk of contacting a disease that could end up taking your life.

This article in not meant to scare you, in fact this article is basic information you NEED to hear to keep your bodies healthy. By following the practice of cleansing, your health will improve, your quality of life will improve, your mental focus will improve and your body fat will return to a normal range too. (If you eat sensible).

Texas Metabolics can help you with learning how to cleanse your body. The cleanses are far too long to post in  one email so over the next few days (Friday and next week) We will include cleanses for all of the bodies vital organs and help you get you engine running smoothly.

EAT MORE - WEIGH LESS! Part 3, Conclusion

EAT MORE - WEIGH LESS!

 Part 3, Conclusion

There is one thing I hope you take from this article, you do not have to starve yourself to death to look good. You simply have to eat the right foods at the right time of day based on your activity levels for the next 3 hours. If you remember in Part 1 I spoke about the Golden Rule, "Eat for what you are about to do, not for what you have already done." The second thing I hope you will remember is, "Eating fats will not make you fat"! Eating the wrong foods at the wrong time WILL!

Here's what you need to know in order to establish you caloric requirements for the day.
1. Body weight
2. Lean body mass weight
3. Body fat % and lbs of body fat you carry.
4. Your body type (endomorph, ectomorph or mesomorph)
5. Daily time and activity chart
6. Gender
7. Age
8. Activity history and basic medical back ground.
9 Hydration level
10. Blood Type

I personally like to add a comprehensive blood panel to check for possible metabolic dysfunction or hormonal issues that may be causing problems.

Once you take in all the data you can sit down with a nutritional consultant and establish your daily BMR and calorie expenditure for the day. Once that has been established you can then design your custom nutrition program based on your needs and desire to obtain that lean stealth look.

Meals should be eaten every 3 hours, why? To keep your blood sugar stable and keep your muscles fed with protein.

The volume of food for each meal will be based on the type of activity you will have for the following three hours of your day. Too many carbs during an inactive time of the day is something you need to avoid, in fact lower calorie meals should be eaten before your periods of inactivity. Breakfast should always be no less than 1/5 of your calories or 20% for the day, get your blood sugar levels to normal range and get your metabolism running in high gear.

The highest calorie meals should be eaten before you most active periods of the day. IMO Protein consumption should be distributed evenly with each meal throughout the day, your carbohydrates and fats should fluctuate based on your energy needs during the day.

Another big tip: Take 1 gram of L-Glutamine with each meal and your hunger levels and cravings will all but disappear.

If you recall I also said I would discuss the fat intake today. What you are about to read may very well go against what your current nutritionist or personal trainer may recommend. So please discuss this with them before you change you eating program.

There are fats that in fact will speedup your metabolism and speed up fat loss. However it will require some disipline on your part to stick with the program.

Recent medical studies and several Universities have done extensive research on the use of fats 
to increase the metabolism and in fact turn on the fat burning machine within our body.



Some people struggle with weight loss simply because they are using the wrong foods for energy and we have ALL been mislead by the medical industry on how evil fats are to the human body, when in fact the truth is the complete opposite of what's been preached since the late 1960's. What I mean by wrong foods is simple, many people have digestive resistance to carbohydrates and in particular GLUTEN. You very well could be one of the millions of people that would do far better on weight management on a diet low in carbohydrates and higher in healthy fats.

Fact: Coconut Oil (in it's raw form) Is by far the healthiest fat you can possibly consume. Contrary to popular beliefs Coconut oil is 100% MCT oil and does not serve as an Omega 6 fatty acid. Too much Omega 6 can and will cause inflammation in the body. Coconut oil aids in reducing inflammation and also serves as an excellent energy source for the brain and yes even muscle tissue as well.
So if you think you may be sensitive to carbohydrates you really need to have your program constructed using fats in your meals over complex carbohydrates. The biggest group of people that benefit from a program like this are typically have type O blood but is not limited to just this particular group.

Coconut oil is quickly converted into an energy source called ketones. The awesome thing about ketones is they cross the blood brain barrier and feed our brain the valuable nutrients it needs to function normally. The second benefit is it turns on the fat burning furnace in our muscles.

The key to success is to maintain ketosis for extended periods of time and allow the body to burn the stored fats that are typically left untouched when carbohydrates are present in the diet.


I know I mentioned I would talk about caloric requirements and I did, I just did not give you any numbers or percentages just yet. The fact is every single person will have different needs based on their ten (10) question we ask when you visit us. Yes even the percentages of proteins to carbohydrates to fats will vary based on a number of factors. This is what makes your programs with us so unique. I often here people comparing notes on their diets and that get confused because what they are eating may be the complete opposite of what the next person is eating. There are just too many variables to give a base program that will work for everyone.

EAT MORE - WEIGH LESS! Part 2 of 3.

EAT MORE - WEIGH LESS!

Part 2 of 3.

I left off yesterday making the statement that it's more calorie management than it is calorie restriction.

The key to fat loss is to feed enough nutrients to the body so it will not feed on itself, maintaining normal blood sugar throughout the day and allowing the muscle to burn the fat. The basic rule is you must burn more calories than you eat in order to lose weight. TRUE, however it's more complicated than that if you want to lose just fat.

Here's where knowing what to eat and when to eat plays a valuable roll in fat loss. There are a million different diets out there and guess what there are a million that don't work! The key to fat loss is NOT a diet, it is a life style change and educating yourself on the proper foods and beneficial supplements that will make your fat loss permanent.

First and most importantly you must feed your body the proper amounts of protein throughout the day. Protein should be consumed in amounts proportionate to your personal needs.
For example; A 25 year old male with body weight of 215lbs and has a bodyfat percentage of 12% can easily consume 25-40 grams of protein per meal where a female same age at 125lbs and 18% body fat should consume 15-25 grams of protein per meal.
The key is to keep the body in a positive nitrogen balance so your body will burn fat and leave the muscle alone. Eating to much protein at one sitting can cause your body to store the excess calories as fat. Not all proteins are created equal while some are excellent other proteins can cause health issues. That's why you should understand the Protein Efficiency Ratio (PER) of the foods you eat.

The next step is learning what the Glycemic Index is all about.

The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods. Foods are given a rating from 0 –100 on the glycemic index with glucose in the highest position. High Glycemic Index foods (such as simple carbohydrates) will increase the body’s sugar levels rapidly whereas low glycemic index foods will increase the body’s sugar levels slowly. A good understanding of the glycemic index can assist in weight loss and help control diabetes.

The glycemic index is complicated and cannot be generalised to all people. Different people will have different reactions to food. The body’s response to food will relate to several factors including; age, activity level, insulin levels, time of day, amount of fibre and fat in the food, how refined (processed) the food is, and what was eaten with the food. In addition to this, other factors such as the ratio of carbohydrates to fat and protein as well as how the food was cooked (eg. Boiled compared to fried or baked) and metabolism will determine the way your body’s sugar level responds after eating. Foods that have a low glycemic index will have little effect on the body’s sugar levels. Comparatively, foods that have a high glycemic index will have an instant affect on blood sugar levels. Ratings on the glycemic index have resulted from numerous studies; however, individuals should test their own reactions to food in relation to the glycemic index.

Here is a link to a Glycemic Index Chart online, although I do not agree with it 100% it is fairly close and will give you an idea as to how your blood sugar goes up and down based on the foods you eat.

http://www.glycemicindex.ca/glycemicindexfoods.pdf

As I stated before just counting calories does not work you have to know what the calories you are eating are doing in your body. That's why it's important to educate yourself on the foods you eat.

We will get into more details at the March 20 Seminar on Carbohydrates and their glycemic rating.

Tomorrow I will talk about healthy fats and how they can aid you in dropping unwanted fat pounds. I will also talk about the percentages of proteins, carbs and fats you should be eating (This will surprise you) and I will also talk about one of the most important things that most nutritionist leave out when they design a nutrition program for someone.