Omega-3s and Your Kids

Author: kerriwhatley
Dr. Andrew Stoll of Harvard Medical School calls omega-3 fatty acids “wellness molecules.” And no wonder. Studies show that omega-3 fatty acids are not only great for the heart, but they also may support a child’s memory, focus, and learning.

What are Omega-3s?

Before you head to your local health food store, there are some things you need to know about omega-3 fatty acids. Omega-3 fatty acids are a class of fats that come in three “flavors”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Fish oil and cod liver oil are rich sources of the two most important fatty acids, DHA and EPA. The body converts the third kind—ALA, which is found in flaxseed and various vegetable oils and nuts—into DHA and EPA.

Omega-3s are vital fatty acids (EFAs). That means two things: one, the body can’t produce all the omega-3s from scratch, so these compounds must be part of the diet; and two (and even more importantly), these fats are crucial for staying healthy.

In the 1970s scientists started to study the health effects of omega-3s when they found the link between the low heart disease rate of the Greenland Eskimos and their diet of cold-water oily fish. But a healthy heart was only the beginning of the story. Numerous studies now indicate that the benefits of DHA and EPA are far more extensive than heart health and play an important role throughout your child’s life.

Your Children need Omega-3 Fatty Acids

As infants, DHA plays an important role in the development of the brain, eyes, and nervous system. This isn’t too surprising, since the retina of the eye consists largely of fatty tissue, and DHA makes up 20 to 30 percent of the brain. As toddlers, EPA and DHA can help improve their vision and cognitive and behavioral development. Once your children start elementary school, DHA remains a key component to their success, as it supports their memory, focus, and cognitive development.

Almost every study of behavioral and cognitive problems in children as well as in adults has shown a connection between low levels of omega-3s and severity of symptoms. Of course, as teens and young adults, DHA continues to play an important role. Recent studies have found that it may support hormonal and sexual health, help mood disorders like depression, and protect their hearts.

Getting your Children Omega 3 Fatty-Acid

It is easy for children to have a deficiency in DHA and EPA due to the fact they can frequently be relatively fussy eaters. The typical American diet doesn’t help either. It’s loaded with omega-6 fatty acids (vegetable oils such as corn and sunflower, and animals raised on grain instead of green vegetation), trans-fatty acids from fried foods, and hydrogenated oils, all of which interfere with the ability of the body to convert ALA to the much-needed EPA and DHA.

Since omega-3s and omega-6s are building blocks for all sorts of hormones and other important compounds in the body, it’s critical that they be in balance. Nutritionists believe that the ideal ratio of omega-6 to omega-3 in the diet is somewhere between 1:1 and 4:1. Currently, most Americans consume a ratio of 20:1 or higher.

The easiest way to know your children are receiving enough Omega-3s is a dietary supplement. Adding omega-3 rich food will also help, there’s certainly a wide variety to choose from: eggs, dairy products, cereals, cereal bars, peanut butter, and infant formulas. But do they contain enough omega-3s? There is no U.S. recommended daily allowance, but most experts recommend getting anywhere from 500 milligrams (1/2 gram) up to a couple of grams a day of EPA and DHA. So while fortified foods may contribute, they don’t contain nearly enough omega-3s to make up for a diet that’s low in these important nutrients

Diet vs. Exercise: A Verdict is Reached

Author: Sean Wells
A recurring question in the realm of health, nutrition and weight loss is whether it is diet or exercise that is primarily responsible for progress. It now appears that the question has been resolved—and the answer is “yes”. A team of researchers has reported that a combination of diet and exercise yielded marked improvement in physical function and weight loss as compared with either approach performed on its own.

In a one-year randomized controlled trial, researchers examined 107 adults over the age of 65—all were classified as obese according to BMI measurement. Patients were randomly assigned to one of four groups: control (no behavioral changes), diet-only, exercise-only and combined diet-exercise.

Results were judged by a number of factors, including any improvements made in a modified version of the Physical Performance Test, measurements of body composition, assessments of frailty and reports on quality of life. Collectively, accumulated data demonstrated that blood pressure, waist circumference, abdominal fat, serum triglycerides and C-reactive protein were seen to improve in both the diet and the diet-exercise groups.

Researchers also found that body weight was reduced by 10% in the diet group and by 9% in the diet-exercise group; this is a possible indication that some degree of muscular growth had occurred in the group that was both dieting and exercising. There was no change in bodyweight reported in the control group, who made no changes in lifestyle—needless to say, an expected result.

Researchers summarized the more relevant findings as follows: “Diet-induced weight loss with or without exercise, but not exercise training alone, improves insulin sensitivity and multiple other cardiometabolic risk factors simultaneously in obese older adults. However, the combination of these interventions is associated with an even greater improvement in insulin sensitivity.”

Interestingly, there was no measureable decrease in the exercise-only group regarding body weight either. While this lends some support to the widely-held belief that a poor diet cannot be “out-exercised”, it is important to remember that the diet-exercise group still experienced the greatest overall benefits, indicating that physical exercise makes an excellent addition to a proper diet.

How To Avoid Getting Burned This Summer

Author: willllamas
Everyone needs Vitamin D from the sun. However during these hot summer months, we often fall victim to a little too much. Now, there’s an alternative to lathering yourself in sun lotion every time you step outside. Supplementation of astaxanthin, resveratrol and omega-3 fatty acids can protect your skin internally from the sun.

Sunburn occurs when UV rays from the sun burn skin tissue, causing the skin cells to die. This often causes noticeable discomfort, and skin to turn a reddish color. This is a hint that it’s actually a type of inflammation, and sunburn can be a very serious condition. The greatest danger is that sunburn is the leading cause of melanoma, the most serious form of skin cancer. Becoming sunburned on a routine basis causes an individuals risk for melanoma to increase dramatically, potentially even doubling after four or more serious sunburns.

Effectively reducing your risk of harmful sunburn can actually start with the nutrients that enter your body. Research suggests that taking these nutrients can help stop sunburn before it strikes.

1) Astaxanthin

The super-antioxidant astaxanthin is naturally found in algae and animals that eat the algae. In concentrated form, it can also be found in various supplements. As an antioxidant it has been primarily been used to promote a healthy cardiovascular system. However, recent research has suggested that astaxanthin helps protect the skin from UV rays, helping to potentially prevent sunburn.

2) Resveratrol

Recently resveratrol, an antioxidant found in grapes, has received a lot of publicity for supporting healthy hearts as well as alleviating certain symptoms related to cancer. This study also suggests that when resveratrol is absorbed into skin cells, it helps them block UV rays.

3) Omega-3 Fatty Acids:

A diet high in Omega-3 fatty acids has been shown to combat the inflammatory response of skin after it’s been exposed to the sun for too long. This can limit the harmful effects of sunburn as well as reduce the risk of melanoma. Omega-3 acid is found naturally in fish, but supplementation may be suggested, to ensure that both proper quantity and quality is received.

These nutrients have all shown to be effective in combatting UV rays. Try out these suggestions and let us know if you’ve noticed a decrease in sunburn frequency and intensity.

Resveratrol Shows Exercise Benefits

Author: Sean Wells
Dietary intake of the red wine polyphenol resveratrol is known to promote cardiovascular health in the general population—this is the source of the so-called French Paradox.  When it comes to the other half of the health equation—regular exercise—it appears that this extract might also provide some assistance. According to a recent animal trial, resveratrol may help boost exercise performance by improving strength, endurance and fatty acid metabolism.
For the study, two groups of male Wistar rats were randomly assigned to either a standard diet or one supplemented with resveratrol, while simultaneously undergoing a treadmill-based exercise program, conducted five days a week, for a period of 12 weeks. The exercise regimen was progressive, beginning with 10 minutes and incrementally increasing to 20 over the course of the study.
The research team found that the compound improved exercise performance, heart function and muscular strength, all in addition to promoting positive changes in dietary metabolism. Specifically, overall improvement in the resveratrol-supplemented group on exercise performance averaged 21 percent higher over the course of the study, as compared to the control group.
Researchers reported that this supplementation also improved several parameters related to cardiovascular performance. Left ventricular ejection force—meaning more powerful heart muscle contractions and increased blood flow—was observed to increase by 10 percent in the experimental group as compared to the control group. In addition, an increase in fatty acid oxidation—the optimization of fatty acid metabolism as a fuel source for exercise—displayed a noticeable, statistically significant increase.
In regard to the study, researchers had this to say: “Based on these findings, we conclude that resveratrol is an ergogenic aid that improves exercise training via changes in skeletal muscle function and cardiac performance, but also improves energy metabolism.”
As an additional clarification, they summarized the results by comparing the effects of resveratrol to actually embarking on an exercise program; in terms of observed biomarkers, the results were very similar.
“We were excitied when we saw that resveratrol showed results similar to what you would see from extensive endurance exercise training.”
The next project for this research group will involve resveratrol in a human-based, therapeutic application, examining its effects on diabetics who have experienced heart failure, and for whom such endurance training, though potentially beneficial, is not feasible from a safety standpoint. The 10-week study will attempt to reinvigorate heart function in this group through resveratrol supplementation, thereby restoring an enhanced degree of health and quality of life.

Eight Ways to Make Healthy Eating Affordable.

They got the nickname for a reason.
By Kate Bartolotta
If eating healthy, organic food is important to you, the sky’s the limit in terms of cost.
Looking for a $25 pink Himalayan sea salt? You’ll find it. $10 hydroponic watercress? Check. But most of us are trying to balance healthy eating and silly things like…oh, paying our mortgages! Healthy eating has become synonymous with expensive food in our country. In fact, this is a frequent reason people site for not being able to eat healthy food.
I remember seeing an overweight homeless man as a child and wondering (innocently) to my mother, “If he doesn’t have much money, how come he’s fat?” I’m sure it embarrassed her, but I was baffled.
Now I get it.
The cheapest food in this country is usually highly-processed crap. You would think that it would make sense, given the shambles of our health care system, that we would make more of an effort to make healthy food accessible to people—but that’s another blog altogether.

If healthy food choices are important to you, here are eight ways to make them work on any budget:

1. Get to know the “dirty dozen” and the “clean 15.”

I would love to buy exclusively organic food, but financially, it’s unrealistic. As far as fruits and vegetables go, Environmental Working Group’s guides are a great starting point. If it’s on that dirty dozen list and I want it—I buy organic.
If it made the clean 15 list:

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Cantaloupe (domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms

I’m a little more flexible, and would buy organic only if it was a good deal. Pesticides are the only consideration here, and certainly there are other concerns with some of these items, which brings me to number two.

2. Think local and seasonal.

I love my farmers’ market. It’s as much a social event as it is about shopping, but if you are smart and go for what you need (instead of just fun extras like local salsas or cookies) it can help budget-wise as well.
The bonus here is that your local farmer may not bother to go through all of the hoops necessary for organic certification, but you can often talk to him or her about the growing methods, any pesticides—and get great tips on how to use vegetables you may not have tried before. (Fiddlehead ferns. Wow. If you’ve never tried them, I highly recommend them!)

3. Say no to boxes as much as possible.

Besides the issue of excessive packaging, if it’s in a box, it’s going to cost you—financially and nutritionally. Okay, I have kids and I’m not a total meanie, so we do buy some eco and organic packaged snacks. I’m picky on this front. If the item in question contains more than two types of sweetener, it doesn’t really matter if they are agave, or honey or “organic cane sugar,” it’s probably something you don’t want to eat often. If you make it yourself you will be getting a higher quality product for less money.

4. Fall in love with the bulk foods aisle.

What’s cuter than a bunch of Mason jars full of quinoa, dried beans and homemade granola? I’m a huge fan of bulk foods.They have less packaging waste, they are less processed and more fun overall. Whole Foods and most local natural foods stores have a bulk section. Plan before you buy and know what you’re buying. Dried beans will last indefinitely, but some nuts and seeds go rancid quickly, especially in warm weather. It’s not a good deal if you end up throwing it away.

5. Do it yourself (or do it with a friend).

Love to cook? Batch cook on a Sunday afternoon instead of buying organic convenience foods. Throw beans in a slow cooker before you leave for work and then freeze them in smaller portions once they’re done. Make tomato sauce, salsa or jam and can it or swap it with a friend. Have a recipe that everyone loves when you bring it to parties? Make enough for two families and ask a friend to do the same and swap.

6. Go meatless whenever possible.

Okay, for many of us, it’s possible all the time. Even if you aren’t vegetarian or vegan, reducing your number of meat meals can have a big impact on your budget as well as your carbon footprint. I think it is wonderful that so many alternatives exist to factory-farmed meats and dairy products, but it is a huge expense. I would also add—don’t load up on meat substitutes. They are often just as expensive and not much healthier.

7. Eat at home.

This one should be obvious. The most recent statistic I found said that Americans eat out and average of four to five times a week. That was entire meals, not just coffee or a snack. Add that in—and try to make healthy restaurant choices instead of fast food—and it’s no wonder we think we can’t afford to eat healthy.
In Righteous Porkchop, Nicolette Hahn Niman discussed how people often balk at the cost of a dozen organic local eggs (which would last for several meals) but spend the same amount—or more—on a coffee beverage that will be gone in a few minutes. Good restaurants are fun and can definitely be part of mindful eating, but homemade meals save you money, are a more appropriate portion-size and, best of all, you know exactly what’s in them. When you make an occasion of eating out, you will appreciate it much more.

8. Keep in simple, sweetie.

Some of the most enjoyable dinners are simple, seasonally-appropriate foods. A thick white bean and kale soup in the winter with homemade bread. A giant “little bit of everything” salad with local wine and cheese in the summer. My kids love dinners where we do a smorgasbord of veggies, fruits, nuts, cheese, hummus and pita bread and they can pick and choose what they want. Talk about fast food! Stir-fried veggies plus rice or quinoa are always a hit too, and usually take half an hour or less to make. Don’t get caught up in some cultural idea of what dinner is supposed to be. Simple is good.

Obesity in Teens Leads to Rise in Hypertension

Author: Kerri Whatley
The number of children and teens who are being admitted to hospitals with high blood pressure has experienced a sharp increase over the past decade, according to a new study that was recently published in the journal of Hypertension. This frightening trend is leading teens towards more severe health problems in their future.

In 1997 a documented 12,661 children and teens were admitted to hospitals with high blood pressure, In 2006 that number rose to 24,602–in other words, nearly doubling within a decade. The cost of hospitalization over that time span was a whopping 3.1 billion dollars.

Obesity in children, as in adults, has been on a rapid rise. Obesity is also a major contributor to high blood pressure, and as it increases the number of children who suffer from the disease will continue to increase also.

There are more than 12.5 million children in the U.S. between the ages of 2 and 19 that are obese, according to the Centers for Disease Control and Prevention, and the number of obese children has tripled since 1980. According to a study published in Obesity,the cost of health care related to childhood obesity totaled 3 billion dollars in 2009.

Dr. Suzanne Steinbaum, cardiologist and the director of women and heart disease of the Heart and Vascular Institute of Lenox Hill Hospital, told WebMD that the findings are alarming:

“This could be a huge wake-up call. When I read an article like this, I feel like standing on the buildings in New York City and screaming,” she said. “Children are getting sicker and sicker as they’re getting more obese. There’s going to be a huge increase in heart disease and health care costs because of this.”

Unfortunately, hypertension has few symptoms, but if left untreated, could cause a host of medical problems. High blood pressure can lead to stroke, blindness, memory problems and heart failure. Risk factors include family history, age, race, and poor diet.

Exercise and eating healthier are imperative to curb the trend, researchers said.

“Increasingly, these are children with essential hypertension–this is consequence of the epidemic of obesity and diabetes that is found increasingly in teenagers and younger children,” Dr. Ernesto Schiffrin, spokesman for the American Heart Association, told CNN. “If we are going to prevent adult hypertension, we have to start at this early age by avoiding obesity, cutting back on salt and exercising- otherwise this will increase further the prevalence of adult hypertension and the huge costs that will occur accordingly.”

More Than Iron: Supplement Necessities for Anemia

Anemia is a condition in which there are not enough red blood cells present in the body to adequately carry healthy levels of oxygen through the bloodstream. Anemia can impact someone for a short amount of time or it can be long-term, ranging in levels of severity.

Most noticeably, anemia causes you to be tired and sluggish- even if you’ve had adequate rest. It can cause tingling and numbness in your hands and feet and can also lead to poor concentration and forgetfulness. A telltale sign of anemia is a swollen, red tongue.

It is well-known that a boost of iron is essential for those with anemia, as it helps to increase the count of your red blood cells. An adult female (at a great risk for developing anemia) requires 18 mg/day. Adult males require 8 mg/day. If you have been diagnosed as anemic, when assessing your multivitamin it is important to consider one that includes iron.

Anemia includes other vitamin and mineral deficiencies aside from iron. Decreased vitamin B12 and folic acid absorption can lead to anemia and factor in to other health problems, especially during pregnancy. In particular, folic acid is essential to ensure proper fetal development. Though meats, eggs, and other dairy products are high in B12, an activated supplement is a good choice to maximize rapid absorption.

Sickle Cell Anemia, the most severe form of anemia, pairs regular symptoms of fatigue with severe bone pain that is experienced through isolated episodes. Sickle Cell is a genetic form of anemia, typically identified at no earlier than 4 months of age and lasting for an entire lifetime. Research shows that taking supplemental Omega-3 fish oils can help to reduce the severity and frequency of episodes. Ask your health care provider what the suggested Omega-3 intake is for your age group.

Remember, if your body is unable to maintain sufficient levels of iron, it’s likely that you have other deficiencies as well. If you suspect you are suffering from anemia, have your blood tested and together with a physician, come up with a plan to maximize your health.

Men’s Health Week: Time For A Check-Up

This week is International Men’s Health Week. Fundamentally, it’s a week that celebrates empowerment; every man can take measures in reducing his risk for disease and illness. It’s also a week that many of us realize the very first step is simply to become better informed about where we stand. The following is a five-point list of health issues for men to think about and look into:

• Obesity: As most of us know by now, this is a problem that’s on the rise, and will definitely not go away by itself. This week may be the time to assess the situation, and this free BMI calculator eliminates any excuses.

• Cholesterol: Cholesterol should be checked regularly after age 45, and those with a family history of heart disease may want to begin earlier.

• Blood Sugar: This can be tested at the same time as cholesterol, and the two tests together form a strong first line of defense against both heart disease and diabetes: two of the top five in male mortality statistics.

• Prostate cancer: By the age of 80, prostate cancer is diagnosed in an estimated 80 percent of men. Check-ups are recommended starting at age 40, and all of us would do well with more information. Remember, knowledge is power.

• Depression: It’s also important to remember that not all diseases are physical, and this common ailment, while just as unpopular as the ones listed above, is also just as important to address. Feeling sad, hopeless and disinterested in normal activities on a routine basis means it may be time to talk to a doctor.

In addition to the above, simple lifestyle changes can also make a tremendous impact on men’s health, and with no need to wait for doctor’s orders. For men, regular exercise is arguably the most important factor in promoting healthy body function—solid nutrition runs a close second. Both a healthy diet and proper supplementation are great ways to get the vitamins and minerals needed for good health.

This week, men everywhere are encouraged to adopt a new attitude and to look at their own health as their next big project. It’s safe to say it’s one they won’t regret.

Vitamin C Shows Benefits For Exercise

As a result of the obesity epidemic in the United States, very few of us remain unaware of the benefits and the necessity of exercise, yet many of us have difficulty in maintaining a consistent program. A recent clinical study suggests that a classic nutrient may aid us in making our efforts seem like less of an effort. According to the results, daily supplementation with Vitamin C may decrease heart rate during exercise, as well as reduce the subjective perception of fatigue and exertion.

For the study, the research team recruited a total of 20 adults—four men, 16 women—with an average age of 35 and an average BMI of 34.3 (Grade One Obesity) to participate. All group members were assigned to a calorie-restricted diet for a period of four weeks, with or without daily supplementation with 500 mg of Vitamin C.

Results indicated that both groups experienced an equivalent weight loss of approximately four kilograms (or almost nine pounds) over the course of four weeks. At both the start and finish of the study, participants performed 60 minutes of cardiovascular exercise—in the form of a brisk walk—at an intensity level estimated to be 50 percent of their VO2 max.

While there were no significant differences in respiratory rates between the groups during exercise, it was discovered that the Vitamin C-supplemented group displayed consistently lower heart rates by comparison. The daily supplemental dose of 500 mg of Vitamin C was associated with an average of 11 fewer beats per minute during the exercise session, as compared to just three fewer beats per minute in the control group.

Moreover, according to the customary Rating of Perceived Exertion Scale (or RPE) the Vitamin C-supplemented group literally experienced their exercise session as an easier effort, despite objective measurements indicating that the physical demands were identical to those of the control group.

As the researchers reported, “These data provide preliminary evidence that Vitamin C supplementation decreases feelings of fatigue and perceptions of exertion during moderate exercise in obese individuals. Because strategies to improve adherence to exercise protocols are needed, further investigations of the impact of Vitamin C status on perceptions of effort during exercise are warranted.”

For a nation that is currently experiencing unwanted weight gain at unprecedented levels , these results are very promising. As one of the major obstacles to successful weight management is adherence to a consistent exercise program, the fact that a nutrient as readily available as Vitamin C may help to tip the balance in favor of this means it may help us enjoy greater success in tipping the scales in favor of our health as well.

Vitamin C and Skin Health

By Hannah Leinbach Callaway
What more can be said about vitamin C? This already-famous vitamin is well known to be essential for our health and nutrition. For those of you who might need a refresher on this superstar vitamin, here are some quick facts, courtesy of the National Institute of Health:

• As an antioxidant, vitamin C protects our cells from being damaged.
• Vitamin C helps the body to make collagen, a protein that is essential for healing wounds.
• Vitamin C improves iron absorption.
• To maintain a strong immune system, take the suggested dose of vitamin C.
• Adult males require 90 mg of vitamin C per day and adult females require 75mg.
• Vitamin C can be found primarily in citrus fruits, as well as in other fruits and vegetables (such as strawberries, tomatoes, and broccoli).
• Research shows that an adequate intake of vitamin C helps to reduce the risk of cardiovascular diseases, cataracts, and many other medical conditions.

Did you know that vitamin C is also good for your skin? Other antioxidants usually steal the spotlight when it comes to skincare, but recent research shows that vitamin C can lead to improved skin protection and regeneration. In a study conducted at the Institute for Molecular and Cellular Biology, subjects who took the recommended amount of vitamin C experienced less skin damage from UV rays and enjoyed overall healthier skin. Vitamin C also assists in anti-aging efforts, helping to ease wrinkles and other signs of aging. This vitamin increases the synthesis of collagen in the body and leads to prolonged vitality.

Vitamin C can be absorbed through certain foods (see above) and supplements, but can also be applied topically. With a high enough vitamin C concentration, some products can immediately affect your skin after gently rubbing a small amount on the surface. Lip treatments and moisturizers are particularly popular.

Minerals 101

By Will Llamas
Most of us have been learning about vitamins from an early age. By now, we can name them all, tell their functions, and even rattle off which foods are the best sources. With so much attention towards vitamins, the benefits of minerals often become overlooked. In reality, minerals are just as important for a healthy diet as vitamins. For all those who need a quick brush-up on their mineral knowledge, here’s a cheat sheet listing the ones most often required for a healthy lifestyle.

1) Calcium

When it comes to bone health, calcium is the single most important mineral. It is essential in bone strength and growth, and also responsible for healthy teeth. Calcium rich foods include: dairy products, canned fish with bones, nuts, and leafy green vegetables.

2) Potassium

Potassium regulates fluids and keeps muscles and nervous system working properly. It also promotes the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be naturally found in bananas, legumes, tomatoes, dry beans, and whole grains among others.

3) Iron

Iron is responsible for storing and transporting oxygen that enters the bloodstream. Iron also helps form hemoglobin which is an integral part in red blood cells. Iron-rich foods include: red meats, leafy greens, fish, eggs and beans.

4) Zinc

Your immune system relies on zinc to stay healthy. It protects and repairs damaged cells while fighting off illnesses and infections. Zinc can be found in meats, oysters, legumes, milk, eggs, and whole grains.

5) Magnesium

Magnesium is needed to convert blood sugar to energy. It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium can be found in whole grains, green leafy vegetables, shellfish, nuts and bananas.

This list hopefully will help guide everyone towards the proper minerals essential for healthy living. Those readers who find this list seems more complete than their daily menu allows for will find that supplements are often a welcome addition to any balanced diet. From this point forward, make sure to keep mineral consumption a priority.

Wake-up Calls: 7 Ways to Boost Your Energy Without Caffeine

By Lisa Palac
For most, it happens in the late afternoon, usually between lunch and 6ish: that feeling of sluggish, low-energy brain-deadness that makes you want to call it quits for the day. Since that's generally not an option, you reach for the next solution: the caffeine pick-me-up. Whether it's coffee or tea or a yerba mate, many of us are in the habit of using caffeine to prop ourselves up during the draggiest part of the day. Of course, some of us—and you know who you are—go one step further and combine refined sugar and caffeine. Nothing like a Frappucino^® and double fudge mini-donut to shake things up. It's a slippery slope.

1. Get 15 minutes of exercise. Researchers at the University of Georgia found overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue. "A lot of times when people are fatigued, the last thing they want to do is exercise," said professor Patrick O'Connor, co-director of the UGA exercise psychology laboratory. "But if you're physically inactive and fatigued, being just a bit more active will help." Take a power walk, take a quick run, do 15 sun salutes. Walk up and down the office stairs for 15 minutes. Jump rope for 3 minutes, then walk. The more active you can be in these 15 minutes, the better. Activity increases circulation, and circulation transports oxygen throughout the body, which in turn boosts our energy level.
2. Start breathing deeply. Conscious breathing is, perhaps, the easiest way to energize your body and improve mental clarity, among many other benefits. Breathing deeply provides your body with the oxygen it needs to increase energy and alertness. Dr. Andrew Weil, who has written extensively on the restorative power of the breath, suggests "The Stimulating Breath" as an energy booster. (It's basically a mini-version of Kundalini yoga's "Breath of Fire.") Close your mouth, and breathe forcefully and rapidly in and out of your nose for 15 seconds, then breathe naturally. Alternately, you can sit up straight, on a ball if possible, roll your shoulders back and breathe deeply for 10 minutes, pausing on the inhale and then again on the exhale, as a way to simply become aware of your breath.
3. Eat some almonds. Here's the amazing thing about almonds: they're rich in protein and they contain magnesium, a mineral that helps convert sugar into energy. Magnesium also helps with immune support, restful sleep, stress relief and heightens mood. The almond is often considered a superfood because it's high in calcium and vitamin E with zero cholesterol. If you can't/won't eat almonds, try cashews, walnuts, or pecans. Nut butters are also a good way to mix up the textures, preferably unsalted. If almonds are too hard on your teeth, try soaking them in water overnight before you eat them. It softens them just enough.
4. Crank up the music. Listening to your favorite fast song gets you pumped up and gives you a quick burst of energy, right? The music works on several physiological levels. One, music can raise your endorphin level. Endorphins are the biochemicals produced by our brains that both relieve pain and increase our sense of happiness. They're the same chemicals responsible for "the runner's high," the euphoric feeling you get after a great workout. Two, music boosts your energy level by increasing blood flow. Researchers at the University of Maryland School of Medicine in Baltimore concluded that listening to your favorite music has a measurably positive effect on your cardiovascular system by expanding the inner lining of your blood vessels, which increases circulation.
5. Soak up the sun. Take a break and get out in the sunshine, even if it's only for 10 minutes. The sun is a great source of vitamin D, a nutrient that's essential for healthy bones and teeth, but research now suggests that vitamin D may help in preventing cancer, as well as regulating our moods, cognitive abilities, and energy levels. The sun also plays a huge role in our daily circadian rhythm, our body's natural 24-hour sleep/awake cycle. When this cycle is thrown out of balance, it often leads to sleep loss and stress, which in turn leads to increased caffeine use.
6. Take a power nap. Cornell psychology professor James Maas coined the term "power nap" in his 1997 book, Power Sleep. In it, he recommends the daytime nap as a healthy, even necessary activity—but only if you don't have trouble falling asleep at night. He also believes they are most effective when you take them at the same time every day, which is usually about 8 hours after you wake. Maas says 15 to 30 minutes is the optimal amount of time for a nap; any longer and you'll enter a deep sleep which can leave you feeling groggy. He also provides these nap tips:
   
   • Turn off the lights, close the door, and get rid of other distractions.
   • Lying down on a couch, or chair with your feet up, is ideal, but any position including head down on your desk will do.
   • Set an alarm, so you can nap worry-free.
7. Take a Scottish shower. It's what James Bond does, and look at the energy that guy has. In the Ian Fleming novels, Bond's showers start out hot but finish with icy cold invigorating water. Commonly known as the Scottish shower, the idea is that alternating between hot and cold water improves cardiovascular circulation, which leads to feeling energized. Beyond youthful vigor, practitioners of the Scottish shower claim it keeps them younger-looking, too. In addition, researchers at the Virginia Commonwealth University School of Medicine found that short cold showers might even help relieve depression. If you want to give it a try, it's simple: Spend four minutes in a hot shower, then slowly decrease the amount of hot water, until it's pure cold. Enjoy the chill for at least two minutes.

If caffeine is your habit, it will require a bit of effort to replace it with other ways to lively up yourself. But the first step is simply becoming aware of all the other effective options available to you. And now you know. Welcome to your new, jitter-free, energized, oxygen-rich world.

Top 10 Seasonal Foods to Summer-Proof Your Body

By Sarah Stevenson
Who doesn't love summer? Wearing bathing suits, playing Frisbee^® at the beach, swimming on a warm August night, and the abundance of yummy fruits and veggies that grow during the summer months. There's truly nothing like the flavor of food that's ripe and ready to be eaten from your local farmers' market or, if you're lucky, from your own backyard. Not only does local, seasonal food taste better, but less time traveling from vine to plate means it maintains more vitamins, minerals, and phytonutrients.

Here's just some of the produce in season that'll keep you healthy and strong. That way, you can enjoy every last sunset and sunrise this summer.

1. Melons. Melons are a summer superfood. They're great, low-calorie snacks that give you a nice, fresh pick-me-up. Melons are full of water; in fact, watermelon in particular gets 92 percent of its weight from water, and its cousins, cantaloupe and honeydew, don't fall far behind. You might notice most of the fruits and veggies that bloom in summer are a great source of water, which of course is Mother Nature taking care of us in the hot, sweaty summer months. Melons do a great job at filling your tummy as well. Full tummy but hot body sounds like a perfect combination for swimsuit season, right?
2. Cucumber. Most of us could use a bit more fiber in our diets. The secret is to also up your water intake, so your food can move freely through your system. Cucumbers have the perfect balance of the two. This veggie is great for those summer months when you get all hot and sweaty. Cucumbers are a tasty, convenient snack food and a refreshing pick-me-up to your salads, sandwiches, and even water.
3. Avocado. This summer fruit often gets a bad rep for its fat content. Too bad, because it's good fat, if eaten in moderation. Fresh, ripe avocados contain non-oxidized monounsaturated and polyunsaturated fats, which can lower blood pressure, according to the American Heart Association. Why do we love this summer fruit particularly in the sunbathing season? It does a great job at filling up your tummy due to its high fat content, so you're not quite as vulnerable to those naughty snacks that keep you begging for more. There's also research that suggests avocados can reverse the aging process by providing plenty of vitamin E to heal damaged skin.
4. Corn. You can buy this summer BBQ staple year-round, but it really tastes the best and is most cost effective during the summer months because, you guessed, it's in season. It contains a bunch of digestive enzymes that will help metabolize your food once it hits your intestines. Corn is high in antioxidants, which keep your immune system healthy. (Who wants to be sick in the summer?) It is a fantastic source of fiber, and it contains lutein and zeaxanthin, which help protect you from the sun's harmful rays. So throw some corn on the barbie. It's good for you.
5. Lemons. Lemon trees are in bloom year-round, so they aren't actually considered a seasonal fruit. But I always think of the summer days when my sis and I would squeeze a bunch of lemon juice in our hair before we went surfing, so our hair would get lighter. Like cucumber, lemons are a great way to spice up your water. Doing this makes for a natural system cleanser that aids digestion (warding off heartburn and gas) and stimulates your liver, according to many holistic practitioners. Furthermore, when you squeeze a little lemon in your water, you tend to drink more, which is always good. Lemons are also a great exfoliant, which is super helpful for those summer days when you start to look like a lizard shedding its skin from all that baking in the sun. Finally, it can also work as a teeth whitener to make your teeth even whiter against your tan skin for a stunning smile. So when life gives you lemons, sure, you could make lemonade, but why not stay away from all that refined sugar? Instead, make hair lightener, teeth whitener, exfoliant, and yummy water.
6. Green beans. These crunchy, scrumptious little veggies are great raw for a summer snack. They also taste amazing grilled with garlic and lemon, and are so incredibly good for you. They're rich in manganese, a nutrient that helps in the metabolism of carbohydrates. Manganese also metabolizes vitamin E, which fights against the signs of aging (an inevitable occurrence that increases when you're exposed to too much sun). This means green beans should be on your grocery list this summer to help keep your skin beautiful and your body fit.
7. Peppers. Peppers have more flavors and are less expensive during the summer months when they're in abundance. Peppers add vivacious color and flavor to your summer meals and contain a plethora of nutrients. The sweeter bell peppers (red and yellow) are packed with vitamin A, which keeps your skin nice and strong while incidentally fighting off infection. Hot peppers like habaneros, jalapenos, serranos, cayenne, and chipotle peppers are low in calories and have the much-desired benefit of being metabolism-enhancing fat burners. Don't blaze off your taste buds trying to shed pounds, but do add a little heat to your summer plates to help kick-start the pound-shedding process.
8. Tomatoes. These easy-to-grow backyard buddies contain many nutrients that serve as allies against summer's negative attributes. Tomatoes contain lycopene, which is found to be effective in fighting the signs of aging due to ultraviolet light. So when you cut up a nice, juicy tomato and toss it in your salad, you are actually increasing your chances of keeping the youthful sheen that sun exposure can take away. Lycopene also helps fight against cancer. Tomatoes contain vitamins A and C as well as beta-carotene, which are heavy hitters in the war against free radicals that cause cell damage.
9. Cherries. If life were really just a bowl of cherries, it would be one blissful life. Why? Because cherries contain some pretty awesome nutrients. For starters, they contain melatonin, a natural hormone produced in our brain's pineal gland that is known to slow the aging process. Increasing your melatonin levels can offer the benefit of a beautiful night's rest, as well as acting as a pain reliever. Cherries also contain antioxidants (a trend in summer produce, apparently). A 1999 study at Michigan State University found that the antioxidant activity of tart black cherries is greater than plain ol' vitamin E. That's certainly not the pits.
10. Peaches. Have you ever compared a peach in the winter and a peach in the summer? If you have, you know how obvious it is that this is indeed a summer fruit. Peaches contain many nutrients that your body needs to stay vital and strong, including vitamins A and C, as well as other antioxidants and fiber. Like corn, peaches also contain lutein and zeaxanthin, which protect your eyes from sun damage.

So don't starve yourself of delectable food this season. Summer offers a wide variety of fruits and vegetables packed with nutrients to make you as beautiful as you can be. Take advantage of the season. It won't be here forever.

Vitamin D: The Basics

By Kerri Whatley
Vitamin D, also known as “The Sunshine Vitamin”, has been seen to play an increasingly large role in human nutrition. Its applications range from helping to reduce our risk for osteoporosis, high blood sugar levels, and heart disease, all the way to helping keep our muscles and bones strong and intact. As might be expected, deficiencies of vitamin D have been linked to a number of health concerns.

In addition to all of the above, vitamin D also helps keep the body’s immune functions normal. Supplementation of the vitamin has been thought to help promote immune health by helping regulate T-cell function.

There are a total of five different forms of vitamin D, but two main forms apply to people. These are ergocalciferol (vitamin D2) and cholecaciferol (vitamin D3).

Vitamin D2 is synthesized by plants and other invertebrates in response to sunlight. Humans cannot produce vitamin D2 themselves, but can absorb it from foods or supplements. Studies show that ergosterol—the biological precursor to vitamin D2, as it exists in these organisms—is highly effective at absorbing ultraviolet radiation and therefore may serve as a natural sunscreen, protecting these organisms from the suns damage.

In a somewhat related manner, vitamin D3 is synthesized in humans when their skin is exposed to ultraviolet B rays (UVB) that come from the sun, typically when the UV index is greater than 3, or entering into the “moderate” range. Adults require somewhere between 10 and 15 minutes at least twice weekly at this index in order to produce enough vitamin D3 to meet the RDA.

In addition to this option, dietary sources such as fortified milk, fish, and eggs are available, as well as supplements. Recent recommendations indicate that young adults (ranging from 18-25) should aim for getting 600 IU (15mcg) daily. These recommendations are based on healthy people focusing on healthy bones and normal calcium metabolism.

For older populations, the recommendation increases to 800 IU daily. This is partly on account of a greater emphasis on bone health, but also because of an apparent decline among the elderly in the ability to produce this nutrient naturally. Certain experts, however, are of the opinion that this amount is actually far below the optimum amount, and are recommending 4,000-5,000 IU daily to minimize fracture risk.

Among other things, this would require prolonged sun exposure, which would be not only inconvenient but potentially unhealthy. To satisfy these requirements, the use of supplements is highly recommended.

Nutritional Measures For Migraines

A migraine can ruin a day in the blink of an eye. Many times, even taking a pain reliever once such a headache hits can be too late. This is definitely a case where the best defense is a good offense, but few people know exactly what measures can be taken to help prevent migraines.

Quality nutrition is among the most effective strategies, as key nutrients can lower the risk of regular migraines greatly. Here are some of the best nutrient options to finally help conquer those splitting headaches.

Coenzyme Q10:

Coenzyme Q10 is a nutrient that is effective in maintaining a healthy cardiovascular system. Coenzyme Q10 deficiencies have been connected to heart failures. Three trials have been conducted to test its effects on migraine reduction. All showed a strong correlation and in one, 61 percent of patients had a greater than 50 percent reduction in the frequency of migraines. It can be also be used by any age group with little risk of side effects.



Magnesium:

Magnesium is a naturally occurring substance in our bodies that promotes a healthy metabolism. Importantly, magnesium also maintains and builds healthy bones and teeth. People who suffer from frequent headaches often have a magnesium deficiency. In one study, people who supplemented with magnesium reduced the frequency of attacks by over 41 percent, compared to less than 16 percent in those who took the placebo.



Vitamin B6:

Vitamin B6 is one of the eight B-complex vitamins used throughout the body for healthy growth, especially within the brain and nerves. Low serotonin levels have been discovered in the brains of people suffering from migraines. Low serotonin levels are believed to be caused by the lack of Vitamin B6. Therefore, taking supplements with Vitamin B6 is believed to reduce potential vulnerability to headaches.

It’s suggested that supplements containing 100-300% of the RDA of these vitamins can help reduce migraine frequency. Although not a guarantee, measures like this–along with conscious efforts to minimize stress, exercise regularly and sleep soundly–can contribute to a respectable reduction of tension in the nerves, cardiovascular system, and from there in overall lifestyle.

VITAMIN OF THE MONTH: B Complex

Melinda Osbourne, TLS & Lifestyle Coach

I wanted to share some information I learned from a seminar I attended this weekend.  A nutritionist who has a very successful practice on Staten Island NY for 22 years gave it. If you are not aware nutritionist’s usually do not support supplementation. They believe you can get all the vitamins you need from your food source.  Karen Marino has been very successful in her practice using the Isotonix supplements & explaining the difference between vitamin pills & Isotonix.  Pills carry a lot of binders & fillers & at times too much of a certain vitamin or mineral and that excess can be stored in your tissues causing some real health issues.  It’s important to have a vitamin with no binder or fillers so if your body doesn’t need it can excrete it.

The vitamin I want to talk about is the Activated Vitamin B Complex.  Some of you are having a hard time recovering from your workouts and a lack of B could very well be the reason. We are all under different kinds of stress and we workout hard at Fit It In so it’s very important to replenish our B vitamins.

What are some symptoms of B deficiency?

• Arrhythmia or irregular heartbeat
• Anemia & low blood count
• Nervousness, fatigue & anxiety
• High blood pressure & clogged arteries
• Carpal tunnel disease 7 sciatica
• Cysts blood clots & aneurisms
• Underlying reason for mental illnesses
• Poor circulation & Reynaud’s disease

Diseases due to B deficiency

• MS is a B12 deficiency
• Parkinson is B6 deficiency
• Reynaud’s is a folic acid & B 12 deficiency
• High homocysteine is folic acid & B 12 deficiency
• Anemia is a B12 deficiency
• Carpal tunnel & sciatica B6 deficiency

Other aliments of B deficiency

• Stents are more than likely needed
• Most hormonal imbalances like infertility & PMS
• Neuropathy & numbness in finger & toes
• Thyroid disease can be associated as well
• Thick blood as well as anemia
• Heart disease & high blood pressure

As you can see, B vitamins play a very important role in our health.  We need to replenish them constantly. Getting them through your food will help some and a good multivitamin will have some of the B’s in there but YOU MUST SUPPLEMENT WITH A GOOD B COMPLEX.

Below is a list of foods that contain b vitamins.

B-Vitamins which include thiamin (B-1), riboflavin (B-2), niacin, pyridoxine (B-6), folacin, cyanocobalamin (B-12), pantothenic acid, and biotin. Many athletes, especially young athletes involved in highly competitive sports, do not realize the impact their diets have on their performance.

Ideally, an athlete should look to consume foods that are rich in B-Vitamins and supplement with a B-Complex vitamin when needed. The B-vitamins are in whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products.

Top Food Sources for B-Vitamins

o   Thiamin Food Sources: Liver, pork, lean meats, wheat germ, whole grains, enriched breads, and cereals.

o   Riboflavin Food Sources: Milk and milk products, liver, enriched breads, and cereals.

o   Niacin Food Sources: Liver, poultry, fish, peanut butter.

o   Pyridoxine Food Sources: Liver, herring and salmon, wheat germ and whole grains, lean meats.

o   Folacin Food Sources: Liver, wheat bran, whole grains, spinach and othergreen leafy vegetables, legumes, orange juice.

o   Cyanocobalamin (B12) Food Sources: Foods of animal origin, specially prepared fermented yeasts, and fortified soy products.

o   Biotin Food Sources: Egg Yolk, liver, and legumes.

o   Pantothenic Acid Food Sources: Eggs, liver, wheat bran, peanuts, legumes, lean meats, spinach, and other vegetables.

Quote from an article on the website - Nutrition For Athletes:

“Athletes and individuals with poor or restricted diets should consider taking a multivitamin or mineral supplement along with a B-Vitamin Complex. Given the above research and the general safety of taking B-Vitamins we think it deserves a second look for athletes who want to enhance their athletic performance.”

5 Foods For Summer Skin Health

By Hannah Leinbach Callaway
Whether you work outside, play outside on weekends, or spend your days lounging by the pool, the hot sun of summer is rough on your skin. Though sunscreen offers obvious protection, what about the less obvious? There are also certain foods that help to promote premiere skin health during the summer and year-round.

Inspired by a recent post from U.S. News & World Report, several websites were polled and cross-referenced to determine what the top 5 skin-friendly foods are.

1. Green TeaGreen Tea is commonly suggested as a healthy addition to any diet, due to its high level of antioxidant power. Its additional anti-inflammatory component makes it a great choice for skin care. One source even comments that green tea can be used topically to help protect your skin from the sun.
2. Low-Fat Dairy Products
   Dairy products (yogurt, in particular) are full of vitamin A. Retinoids, a specific derivative of vitamin A, help to boost collagen levels in the skin and promote anti-aging effects.
3. Tomatoes
   Tomatoes are full of lycopene, the phytochemical that gives them their vibrant red hue. Lycopene assists in reducing damage caused by ultraviolet rays from the sun. To ensure the highest levels of lycopene, cook your tomatoes before you eat them–this will actually increase the content.
4. FlaxseedsFlaxseeds are ideal for anti-aging. They are full of omega-3 fatty acids, which can help erase skin spots and smooth out wrinkles. Grind up flaxseeds and use them for everyday recipes, such as baked goods, casseroles, and sauces.
5. WaterAn obvious choice, our bodies require a respectable intake of water in order to stay hydrated. Staying hydrated protects your skin from becoming dry and brittle. Grab pure, bottled or filtered water instead of juices or flavored drinks.

Remember, keeping skin soft and supple is about more than just bringing along the sunblock–it’s also an inside job. For best results, be sure to get your fair share of these skin-friendly foods this summer!

Vitamin K: A Nutrient Worth Knowing

Author: Sean Wells
A nutrient typically thought of in relation to bone health—if it’s thought of at all—is vitamin K, which is sometimes referred to as “the forgotten vitamin”. A bit like the vitamin B complex, it is in fact not a single nutrient, but the name given to a group of vitamins of similar composition.

The two main groups of vitamin K that occur naturally are phylloquinone (vitamin K1) and menaquinone (vitamin K2). Vitamin K1 is found in many vegetables, while vitamin K2 is primarily produced by bacteria. There is a third variety as well—menadione—which is entirely synthetic.

Physiologically, vitamin K plays a role along with magnesium in what is referred to as The Calcium Paradox: this refers to the potential for dietary or supplemental calcium to accumulate in arterial walls, rather than in bones where it belongs. Proper intake of vitamin K helps to biologically direct calcium to the skeletal system, which in turn greatly reduces the likelihood of calcium arriving at the arteries.

Another very interesting study suggests that vitamin K may have potential to assist in cancer treatment. This is due to its promotion of apoptosis (or cell death) in malignant tissue, thereby interfering with progression of the disease. Finally, there appears to be a correlation between vitamin K deficiency and the presence of Alzheimer’s disease. While the exact nature of the relationship is not known, it is thought to involve the antioxidant properties vitamin K displays, which possess neuroprotective qualities.

Currently the average vitamin K intake in the U.S. is approximately 75 to 125 mcg daily. The current recommended intake is anywhere between 100 to 200 mcg daily, and as it has been with vitamin D in the past, there are certain researchers advocating much higher amounts (up to 1,000 mcg) for maximum benefits. Apart from supplemental sources, leafy greens such as spinach, kale and collard greens provide the most abundant amounts of this lesser known but highly beneficial nutrient.