Category Preventative Health

L-Carnitine For Energy And Fat Loss

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L-CarnitineI am personally a big fan of l-carnitine supplementation and make sure to add it to my intra-workout drink each day that I train. This amino acid compound, consisting of lysine and methionine, can be found in a couple of different forms. This article discusses L-carnitine tartrate, which is the form known to benefit athletic performance and recovery.

There are a couple of important points to consider when supplementing with carnitine. First of all, insulin must be present in the body for carnitine to enter muscle. One way of taking carnitine is to ingest carnitine with carbs so that there is an insulin release, but another effective option is to ingest carnitine with omega-3 fatty acids. Omega-3 fatty acids optimize cell membrane health, thus making cells more sensitive to insulin. Carnitine serves as a delivery system for fatty acids, so if carnitine levels are high, more fatty acids will be shuttled into cells to be utilized for energy. Conversely, when carnitine levels are low, fewer fatty acids are moved into the cells and are instead stored as fat. Supplementation with carnitine before intense exercise will switch the focus on burning fat rather than utilizing glycogen stores, resulting in longer sessions before glycogen stores are depleted. In addition, the presence of carnitine inhibits production of lactic acid, so recovery from intense exercise is more rapid.

Carnitine is not only an excellent performance supplement, it also serves as an excellent means of addressing metabolic syndrome. Metabolic syndrome, characterized by diabetes, atherosclerosis and high cholesterol, can be countered by carnitine’s ability to induce fat loss, prevent atherosclerosis and minimize the development of diabetes. After several months of carnitine supplementation, carnitine levels reach a level at which energy production and performance are enhanced. For this reason, it is best to consider carnitine an essential supplement in your daily regimen rather than as something taken only periodically.

Take 500 to 2,000 milligrams of l-carnitine tartrate daily with omega-3 fatty acids and a small amount of carbohydrates.

Sugar Makes You Stupid

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hero-cookie-candy-bars
How can sugar be such a bad thing when it tastes so wonderful? Well, you might want to consider the consequences of indulging in sweet treats on a regular basis. You are probably already familiar with the dental consequences of high sugar diets, and you are probably also aware of the correlation between sugar and insulin resistance. You may even be well aware of how sugar can completely stall weight loss efforts. But did you know that a diet high in sugar can affect memory and learning?

Consume a diet which is high in processed sugar, and you can almost count on experiencing a pronounced cognitive decline with advancing years. Numerous studies have revealed a decline in cognitive function among subjects who were evaluated after consuming processed carbohydrates. One 2011 study in particular, which was published in the British Journal of Nutrition, examined habitual sugar intake in over 700 nondiabetic middle-aged subjects of Puerto Rican descent. The results showed that consumption of sugary beverages resulted in lower Mini Mental Status Examination (MMSE) scores, while a higher total sugar consumption resulted in lower word list learning scores. Numerous other studies have shown a strong correlation between insulin resistance and lowered cognitive function. Basically, the higher the sugar intake, the lower the mental function.

sugary-drinks

As it is, cognitive function begins to decrease by our late 20’s, with memory problems surfacing about ten years after that. Some individuals are already doomed to develop insulin resistance with increasing age, and this is magnified dramatically when processed carbohydrates are consumed on a regular basis. Processed carbohydrates such as refined sugar are absorbed more rapidly, causing a surge in insulin release. When this occurs frequently, the result is an increase in insulin resistance. Another consequence of increased blood sugar is decreased blood flow, which also inhibits cognitive function.

By no means am I saying that you have to COMPLETELY eliminate all sugar from your diet all the time (though it isn’t a bad idea). If you allow yourself the RARE indulgence, such as birthday cake, that is fine. The more insidious culprits are the sugary sodas, flavored yogurts, breads, pastas, granolas, salad dressings, juices, coffee and tea drinks, and crackers which tend to creep into regular diets.

Here are some common forms of sugar which can show up on a product’s ingredient label:
Cane sugar, Brown sugar, evaporated cane juice, agave nectar, brown sugar, corn sweetener, corn syrup, fructose, fruit juice concentrates, high-fructose corn syrup, invert sugar, honey, dextrose, lactose, maltose, malt syrup, molasses, sucrose, syrup

Make sure to read ingredient labels on all items you are considering purchasing at the store!

Remember that foods containing sugar may be tasty to many people, but they carry a heavy consequence. Knowing all of this, why would you risk “dumbing down” and increasing your dementia risk by eating sugary foods all the time? Now, that is just stupid.

References:

Br J Nutr 2011 Nov; 106(9):1423-32.

Pack Your Meals!

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containers-stacked-for-storageAnyone who knows me well is aware of the fact that I am consistent about packing clean meals and toting them around with me throughout the day. It can be cumbersome to pack food, especially when I know I will be out of the house for most of the day, but by doing so I have peace of mind knowing that I will be able to stay on track with my meal plan no matter what. Competitors and fitness professionals practice this habit and can attest to the power of clean eating in maintaining a sculpted, muscular physique.

However, I realize that many of you who do not compete or have an involvement in fitness may be wondering if there is any point to packing meals if you are an average person. There are a multitude of benefits to be gained from packing meals for the day:

• Portion Control – If you measure and weigh your portions before placing them into containers, you will have full control over your intake.

• Cooking Method – Steaming, baking, boiling, grilling and poaching are easy cooking methods which also enable you to prepare food without adding unnecessary fat.

• Save Money – By purchasing food at the grocery store and preparing it yourself, you will save a significant amount of money.

• Maintain A Low Sodium Diet – Restaurants often add significant amounts of sodium to enhance the flavor of their dishes. If you are trying to keep your sodium intake low, you are better off preparing your own food.

• Accommodate Medical Dietary Restrictions And Food Allergies – Restaurant meals may add ingredients which are forbidden from your meal plan due to medical conditions or food allergies. Instead of taking a risk, you are better off preparing your meals and packing them with you.

I always recommend tempered glass storage containers over plastic, since heating up ingredients in most plastic containers carries a risk of deranging the plastic and releasing harmful chemicals into the food. An exception is BPA-free containers with locking lids.
6-Pack-Bag_Details-small
The BEST meal packing system out there is made by Six Pack Bags:
https://www.sixpackbags.com/bags.html

By adopting the habit of packing your meals, you will be on the road to better health!

Mineral Oil Sensitivity

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mineral oilMineral oil is a petroleum product which is used in many cosmetics (including foundations and face powder) as well as ointments to soothe allergic reactions. Ironically, mineral oil can incite allergic reactions which can be severe enough to send one to the emergency room. I always find it alarming how the oil typically used to moisturize babies’ skin is mineral oil, but since it is cheap and hypoallergenic, it continues to be used on infants who may develop reactions to it.

I was compelled to write about mineral oil after I had to use it on my midsection yesterday at a photo shoot. Despite a long history of severe reactions to mineral oil, I reluctantly applied the oil and just hoped that I would not react this time. By the time I got home from the photo shoot I was itchy EVERYWHERE, especially on my arms and legs where I had NOT applied oil. This was a deep, unrelenting itch, one that was not relieved by scratching, and I broke out in a rash on both arms. I was so uncomfortable that I took a shower to soothe my skin. Even with the shower I hardly slept last night because of the itching. I could have calmed the reaction down with Benadryl but did not want to be groggy so I opted not to take it.

Please be aware of mineral oil sensitivity and if you suspect that you might be susceptible, make sure to avoid any products that contain mineral oil. Women who have had regular skin reactions to foundations or face powders should be especially aware of this potential reaction. I NEVER recommend mineral oil to any of my patients and am especially against the use of mineral oil on babies.

As an alternative, you can use almond oil, olive oil, or sesame oil, unless you have allergies to any of those substances.

Why White Foods Are So Bad For You

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sugar

Though there are some white foods which are found in nature and which have great health benefits (eggs, cauliflower, onions and turnips are a few examples), there are a number of white foods which sit on grocery shelves which are highly processed and refined and which should be avoided as much as possible.

Examples of white foods which should be avoided are:

Enriched White Flour
White Rice
White Pasta
White Bread
Crackers
Table Sugar
Refined Salt

One of the reasons why the flour which is used in processed foods is usually enriched is because fiber, vitamins and minerals are stripped during the refining process of the grain. In addition, processed grains and table sugar are absorbed very rapidly, causing a sharp increase in insulin release with a corresponding crash, resulting in hunger pangs and cravings, not to mention adversely affecting one’s health over the course of time. In case you didn’t know, the average carbonated soda has 10 to 12 teaspoons of table sugar. According to the American Heart Association, an average of 22 teaspoons of sugar is consumed daily by the average American. Sugar in any form provides very few nutrients, and that is why it is described as providing “empty” calories.

Another white food which may be included on the do-not-eat list is dairy. The dairy industry often uses hormones and antibiotics in raising the cows, which then can cause weight gain, hormonal imbalance, inflammation, allergies and digestive issues in humans. I have seen a fair number of patients who dealt with chronic pain and inflammation which abated once they eliminated dairy products from their diets.

I honestly believe that everyone should examine all foods which are currently in the pantry or elsewhere in the kitchen, disposing of any processed foods. Once this purge is completed, it is critical to read nutrition labels when shopping at the grocery store and to avoid purchasing foods which have ingredients on the above list.

Foam Rollers

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foam-roller-blackIf you have not used a foam roller to massage tight muscles before, you might want to explore their ability to release muscle tension. When you use a foam roller, your body weight provides the pressure which releases tension in tight muscles on the back, legs and other body regions. These clever rollers can also be used during exercise to increase balance. There is a wide selection of firmness, size, and shape available in foam rollers today, each designed for different tasks or body regions.

If you are primarily interested in using a foam roller for releasing tension knots in your muscles, you probably should opt for a greater degree of firmness. Foam rollers are usually color coded according to firmness, with the following designations:

WHITE – The softest
BLUE or GREEN – Moderate density
BLACK – The firmest

If you are truly new to foam rolling, you might want to start with a white one, then switch up to a greater degree of firmness later. However, if you are like me and need a good amount of pressure to release muscle tension, the other colors will confer greater firmness and also will be more sturdy and durable. You should also select a firmer roller if you plan to use it often, and if you plan to lie on it frequently during exercise.

As for shape, you may choose a half-dome roller so that the roller will not roll out from under you, or you may choose a full-dome roller if you really want to manipulate tense tissues by rolling on it while using the weight of your body. If you plan to take a roller with you to the gym, pilates or yoga classes, you can purchase a roller which is shorter in length, perhaps 12 or 24 inches as opposed to the full 36 inch length which is most commonly seen.

When Your Age Doesn’t Match Who You Are

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Jane Fonda 2013I never really believed that age discrimination existed until I was edged out of certain opportunities simply by virtue of how many years I have been on the planet. Is our society so shallow and youth obsessed that a chronological marker will be be so easily and quickly used to omit people from the mix? This seems so off-kilter in our aging population.

Recently Jane Fonda was recently seen on the red carpet looking absolutely dazzling at the ripe old age of 75. Yet all the haters had to comment on how she had work done. Honestly, who CARES if she had work done? She looks incredible. What people choose to have in the way of surgical intervention is their business and if it boosts their self-confidence, then I am all for it. It certainly does not look like Jane Fonda cares one bit about being a so-called senior citizen.

Ask me how old I feel on a daily basis and I will tell you that I honestly feel like I am about 31 or 32. I do NOT feel my age at all. Thanks to decent genetics, clean food, and regular exercise, I also don’t look anywhere close to my age. So please do not judge me on the basis of what shows on my driver’s license. That is just plain shallow.