Who Takes Nutritional | Dietary Supplements / Vitamins, and Why?
WHO TAKES SUPPLEMENTS / VITAMINS, AND WHY?
49% of adults used a supplement of some kind in the prior 30 days: 54% of women, 43% of men.
Supplement use increased with age: 34% aged 20-39, 50% age 40-59, and 67% over age 60
Non-Hispanic whites use more supplements (54%) than Non-Hispanic blacks (38%) or Hispanics (33%)
Supplement use is greater in “never” (51%) or “former” (59%) smokers compared to current smokers (30-36%)
Supplement use is much more common in those with health insurance (53%) than those without (31%)
Supplement use parallels reported exercise, from “low” (43%) to “moderate” (54%) to “high” (56%).
Supplement use was higher among those that reported “excellent” or “very good” health (55%) versus “good” (47%) or fair/poor (44%)
Source on above Supplements and Vitamins Usage Research:
Archives of Internal Medicine (now called JAMA Internal Medicine) was Why US Adults Use Dietary Supplements by Reagan L. Bailey and colleagues from the Office of Dietary Supplements at the National Institutes of Health. It also relies on the NHANES dataset, a representative survey of US civilians which began collecting specific information on reasons for supplement use in 2007. Data are collected through interviews, and a Dietary Supplement Questionnaire was used to gather detailed information on each participant’s use of vitamins and other supplements. This survey reports the results from 11,956 adults (children, young adults (< 20 years), and all pregnant and lactating women were excluded from analysis). Here’s the snapshot of the participants:
Most Popular Reasons People Take Supplements / Vitamins
The list of radiated foods differs by country, as each state has its own policies and processes. In the U.S.A., the list of affected foods includes the following, which are most likely to be irradiated:
Many spices and vegetable seasonings:
Wheat, flour, wheat powder
Fresh meat and poultry of all kinds
Foods treated with gamma-radiation are marked with the international symbol for irradiation:
And should, in the United States, contain the words “Treated with Radiation,” or “Treated by Irradiation,” on the package.
Countries that Irradiate their Foods
Below is a list of the countries that either use irradiation for commercial use or have approved food irradiation.
– South Africa
Black Flag: Countries with Commercial Irradiation of Food
– Czech Republic
– United Kingdom
– United States
Yellow Flag: Countries with Approval of Food Irradiation
– Russian Federation
– Costa Rica
How Will I Know if My Food Has Been Irradiated?
FDA requires that irradiated foods bear the international symbol for irradiation. Look for the Radura symbol along with the statement “Treated with radiation” or “Treated by irradiation” on the food label.
Bulk foods, such as fruits and vegetables, are required to be individually labelled or to have a label next to the sale container.
FDA does not require that individual ingredients in multi-ingredient foods (e.g., spices) be labelled.
It is important to remember that irradiation is not a replacement for proper food-handling practices by producers, processors and consumers. Irradiated foods need to be stored, handled and cooked in the same way as non-irradiated foods, because they could still become contaminated with disease-causing organisms after irradiation if the rules of basic food safety are not followed.
FDA has approved a variety of foods for irradiation in the United States including:
Beef and Pork
Crustaceans (e.g., lobster, shrimp, and crab)
Fresh Fruits and Vegetables
Lettuce and Spinach
Molluscan Shellfish (e.g., oysters, clams, mussels, and scallops)
Seeds for Sprouting (e.g., for alfalfa sprouts)
Spices and Seasonings
Why Irradiation of Food
FDA says that Irradiated Food serves the following objectives:
Prevention of Foodborne Illness – irradiation can be used to effectively eliminate organisms that cause foodborne illness, such as Salmonella and Escherichia coli (E. coli).
Preservation – irradiation can be used to destroy or inactivate organisms that cause spoilage and decomposition and extend the shelf life of foods.
Control of Insects – irradiation can be used to destroy insects in or on tropical fruits imported into the United States. Irradiation also decreases the need for other pest-control practices that may harm the fruit.
Delay of Sprouting and Ripening – irradiation can be used to inhibit sprouting (e.g., potatoes) and delay ripening of fruit to increase longevity.
Sterilization – irradiation can be used to sterilize foods, which can then be stored for years without refrigeration. Sterilized foods are useful in hospitals for patients with severely impaired immune systems, such as patients with AIDS or undergoing chemotherapy. Foods that are sterilized by irradiation are exposed to substantially higher levels of treatment than those approved for general use.
The Dangers of Food Irradiation
What’s Wrong with Food Irradiation?
Irradiation damages the quality of food.
Foods that have been exposed to ionizing radiation compromises their nutrition and freshness especially vitamins C, E, K and B Complex. It destroys the antioxidant effect in foods exposing you to harmful free radicals. Irradiation it creates dirty food.
Irradiation produces toxic byproducts in the food.
New new radiolytic products, some of which are toxic (benzene, formaldehyde, lipid peroxides) may be created which can lead to increased tumors, reproductive failures and kidney damage. Chromosomal abnormalities occurred in children from India who were fed freshly irradiated wheat.
Irradiation using radioactive materials is an environmental hazard.
Leakage of radioactive water from processing plants and transport vehicles will have a big impact on the ecosystem. The clean up costs will be exhorbitant, not counting human medical costs from this pollution as we have found out from Georgia and New Jersey.
Irradiation is a quick fix with long-term consequences.
Irradiation doesn’t kill all bacteria; those that survive are radiation-resistant. Eventually these bacteria will require higher doses of radiation. Irradiation doesn’t kill the bacterium that causes botulism, or viruses. It can’t be used on dairy products, a major source of food poisoning.
Irradiation doesn’t solve the problem, it just covers it up.
In a 1997 CBS nationwide poll, 77% of US consumers did not want irradiated food. This public resistance is why food trade associations have been plotting to eliminate all requirements for labelling irradiated food.
There are better ways of maintaining clean and sustainable food. Cleaning up filthy slaughter houses, slowing down processing lines, increasing the number of federal meat inspectors, and encouraging local and organic agriculture instead of factory farming are just a few proposals that can lead to long-term food safety solutions without the risks of irradiation.
The Importance of Real Food – Organically Farmed Foods
First and foremost, eating real food is a foundational basic for optimizing your health—and your physical performance. If it’s beneficial for the “regular Joe,” you can be sure it’s going to be beneficial for athletes as well.
Choosing organic, whole (meaning unprocessed) foods, grown without synthetic pesticides and fertilizers or genetically engineered organisms (GMO) is key, as avoiding toxins is just as important as getting a wide variety of nutrients.
While conventionally-grown and organic crops often contain about the same amount of nutrients, one key nutritional difference between them is their antioxidant content.
Research has shown organic fruits and vegetables can contain anywhere from 18-69 percent more antioxidants than conventionally-grown varieties. Many of these antioxidants have been linked to a reduced risk of chronic diseases, including cardiovascular disease and neurodegenerative diseases and certain cancers.
Organic Foods are Nutrient Dense
Unfortunately, the nutrient content of foods has dramatically declined across the board since the introduction of mechanized farming in 1925. As a general rule, it’s the health of the soil that to a large degree dictates the quality of the food, 2,3 with healthy microbe-rich soil producing higher levels of nutrients in the crop.
Mechanical, chemical-based farming destroys the soil, thereby making it more challenging to grow healthy nutritious foods. Processing has further worsened the nutritional value of the standard American diet (SAD).
The sad fact is, most of the food consumed by Americans today is not real food—it’s genetically engineered (GE), saturated with pesticides and added chemicals, and processed in a number of different ways. Many are so used to pre-packaged foods, they struggle to understand what real food is.
How to Identify Real Organic Food
If you fall into this category, here’s a quick summary of real food versus the processed “food products” that most people eat:
Naturally and organically grown fruits and vegetables don’t look isame. Their colour, shape, structure will never be the same. If all the produce look identical, it could mean that the products have been chemically altered eg bleached the same colour.
If the produce looks bigger in size than usually found on supermarket shelves, it could usually mean that the plants had been articificially altered with growth chemicals.
If your grains, veggies and fruits have signs of worms or insect activity, it means that they have been grown naturally. If the leaves look perfect with no holes, it means that the plants is sprayed with high doses of pesticides. No amount of washing can completely remove the chemicals on these foods. If you do buy them, give them a thorough washing followed by a final rinse of salt water for two-three minutes. This helps remove germs and residue.
Today, many vegetables and fruits are harvested when they are still not matured. These plant foods are then spraying of acetylene gas to accelerate the ripening process. These products will not be as tasty as naturally ripened foods.
Organic feels healthier, is far lighter on the digestive system and also helps reduce acidity and gas related GI issues.
. The Smell Test
Naturally grown produce have a nicer aroma and texture due to the naturally ripening process. Unfortunately, some companies will try to fool us by spraying artificial scents to create the original fragrance. You end up with the product that is not only nutritionless but also worthless.
. Cook Faster
Organically grown food always cooks much faster. Food with pesticides needs to be cooked for much longer periods.
Read the label and check for any preservatives present in the product; most preservatives are petroleum based and have ingredients that don’t have natural names.
4 digit PLU — price look up code — the sticker basically means grown with pesticides; 5 digit PLU codes
starting with 8 means GM grown,
5 digit codes starting with 9 means organically grown.
It is a myth that organic fruits and vegetables spoil faster; stored in a refrigerator they last for a long time.
Why Eating Organic should be your Priority – GMOs
GMOs (or “genetically modified organisms”) are organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering, or GE. This relatively new science creates unstable combinations of plant, animal, bacteria and viral genes that do not occur in nature or through traditional cross-breeding methods.
For consumers, it can be difficult to stay up-to-date on food ingredients that are at-risk of being genetically modified, as the list of at-risk agricultural ingredients is frequently changing. The Non-GMO Project website provides information about developments in the GE industry which can impact on your health.
Several animal studies indicate serious health risks associated with genetically modified (GM) food (AAEM 2009),” including infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system. The AAEM has asked physicians to advise all patients to avoid GM foods.
6 Potential Health Risks of Eating GMO Foods
Loss of Nutrition
You can get comprehensive information of risks of consuming GMO / GE Foods by checking the Institute of Responsible Technology website.
Seeds Of Death GMO’s EXPOSED – Full Documentary (1 hr 19 mins video)
Are Organic Foods Expensive? Consider the Real Costs
Why are Organic Foods Expensive?
No chemicals = more labor
Demand overwhelms supply
Higher cost of fertilizer for organic crops
Post-harvest handling cost
Cost of covering higher loss
Better living conditions for livestock
Organic food grows more slowly
Less Government Subsidies
Will the cost of organic food ever drop?
A Mint.com article stated that the price premium for organic food should decrease with the development of “more accurate pricing schemes, increased demand and improved production efficiencies. But still, chances are a premium will remain due to the costs built into the organic industry.”
Visceral Fat is known by many names like skinny fat, deep fat, killer fat, deadly fat, toxic fat, hidden fat, flat belly fat, beer belly, Abdominal Obesity, internal fat, invisible fat, epicardial fat, etc.
Many diet plans focus on weight loss instead of fat loss. This is a major mistake that will have serious ramifications to your health especially on your bones and muscle mass.
Visceral or “deep” fat wraps around the inner organs and spells trouble for your health. How do you know if you have it? “If you have a large waist or belly, of course you have visceral fat,” Whitmer says. Visceral fat drives up your risk for diabetes, heart disease, stroke, and even dementia.
Visceral fat is thought to play a larger role in insulin resistance — which boosts risk of diabetes — than other fat. It’s not clear why, but it could explain or partially explain why visceral fat is a health risk.
Whitmer investigated the link between visceral fat and dementia. In a study, she evaluated the records of more than 6,500 members of Kaiser Permanente of Northern California, a large health maintenance organization, for an average of 36 years, from the time they were in their 40s until they were in their 70s.
The records included details on height, weight, and belly diameter — a reflection of the amount of visceral fat. Those with the biggest bellies had a higher risk of dementia than those with smaller bellies. The link was true even for people with excess belly fat but overall of normal weight.
She doesn’t know why belly fat and dementia are linked, but speculates that substances such as leptin, a hormone released by the belly fat, may have some adverse effect on the brain. Leptin plays a role in appetite regulation but also in learning and memory.
“The fat we can see on overweight people is subcutaneous fat,” says Dr Ron McCoy, Melbourne-based spokesperson for the Royal College of Australian GPs. But it’s the fat we can’t see that surrounds vital organs, called visceral fat, that could be a hidden killer. “Visceral fat is metabolised by the liver, which transforms it into cholesterol,” Dr McCoy explains. “Cholesterol circulates in the blood and can collect in your arteries, creating heart disease and high blood pressure.”
It’s also believed that visceral fat produces more hormones and proteins than subcutaneous fat, affecting glucose levels and triggering the start of type 2 diabetes and other serious health issues such as cardiovascular disease.But if you’re skinny on the outside, how does fat accumulate on the inside?A lack of exercise is the biggest factor. “If your body isn’t moving, it doesn’t metabolise the fat that’s building up – either outside or inside,” Sam Mower, an exercise physiologist, explains.
Skinny Fat – Are You thin outside, fat inside?
It’s not uncommon for people who look slim and healthy to be collecting dangerous amounts of internal fat around their organs, according to the Medical Research Council in the UK. Doctors used MRI body scanners to show that even slim people can still have high levels of internal fat collecting around vital organs such as the heart, liver, kidneys and pancreas. These people, sometimes known as “skinny-fats” or “thin outside, fat inside” (TOFI), could be seriously putting their health at risk.
Asians are more at risk of skinny fat in a condition called Skinny Fat Asians. About 11% of skinny Asians are in this category – some are as young at 20 years old. These individuals can eat almost anything in great quantities without getting fat. Just because they are slim and skinny does not mean they are healthy. Visceral fat is lurking deep inside their bodies and this skinny fat become slightly visible in the form of a slight tummy bulge they may already have a serious health problem.
This problem is particularly prevalent in Southeast Asian countries where a high percentage of their populations are obese due to unhealthy diets and lifestyles.
Health Risks Of Visceral Fat
Because visceral fat accumulates deep within the abdomen, and surrounds organs like the liver and insulin-generating pancreas, it poses certain dangers to health. Although men are more likely to be at risk than women of developing certain diseases, both should be aware of the increased risks of the following health conditions:
Type 2 Diabetes:
High Blood Pressure
Acts as Endocrine cells which interfere with your hormones and the normal function of your organs
Coronary Artery Disease
Inflammation of your airways (difficulty breathing)
Sleep disorders like Sleep Apnea: Increased visceral fat has been associated with the occurrence of obstructive sleep apnea, since deep abdominal fat can restrict the movement of the diaphragm and limit lung expansion.
Increased Inflammation Risk with Visceral Fat
A major concern is that visceral fat produces hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormone-disrupting reactions. If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of.
Visceral fat does more than just lead to inflammation down the road — it becomes inflamed itself by producing something known as interleukin-6, a type of inflammatory molecule. This kind of fat stores inflammatory white blood cells and kicks off a series of autoimmune reactions. Inflammation is at the root of most diseases, and this is why inflammatory belly fat is linked with cognitive decline, arthritis, diabetes and so on.
This visceral fat in your middle makes toxins that affect the way your body works, says Samuel Dagogo-Jack, MD, president of the American Diabetes Association. Among them are chemicals called cytokines that boost your chances of heart disease and make your body less sensitive to insulin, which can bring on diabetes.
Cytokines also cause inflammation, which can lead to certain cancers, says Eric Jacobs, PhD, a researcher at the American Cancer Society. In recent years, he says, scientists have uncovered links between belly fat and cancers of the colon, esophagus, and pancreas.
According to a study published in Circulation: Journal of the American Heart Association, visceral fat may have a greater impact on the cardiovascular health of older women than does overall obesity. Danish researchers found that women with excessive belly fat had a greater risk of atherosclerosis than those whose fat was stored mostly in their hips, thighs, and buttocks. Here’s why:
The proximity of visceral fat to your liver boosts production of LDL cholesterol (the “bad” one), which collects in your arteries and forms plaque, a waxy substance.
Over time, this waxy plaque becomes inflamed, causing swelling that narrows the arteries, restricting the passage of blood.
The narrowing passageways increase blood pressure, straining your heart and potentially damaging tiny capillaries.
The inflammation further increases your risk of blood clots, which can break loose and cause stroke.
There are two tests FOR Visceral Fat:
1) If you are moderately overweight, you have some visceral fat but those with excessive amounts are men whose pants fit tight only in the waist.
2) If you are lean enough to see abs but your lower belly still protrudes forward, you have visceral fat.
An relatively inexpensive body fat meter / scale is a widely available tool used to measure the percentage of fat in the human body. Different meters use various methods to determine the body fat to weight ratio. They tend to under-read body fat percentage.
The Tanita, made famous by The Biggest Loser, and other body fat scales use bioelectrical impedance (BIA) to gauge the amount of lean mass, water, and fat in your body by sending a current from the metal plates under your feet through your body and timing how long it takes. While they are a relatively cheap option—you can find them for as little as $19.99 at any department store, and you can use them in the privacy of your own home—they are notoriously unreliable. Take a huge drink of water and watch your percentage change by up to 10 percent.
Often seen in gyms, handheld devices like the Omron use the same principle as the body fat scales but they suffer from the same reliability issues as the at-home scales and can fluctuate wildly depending on your hydration level. While they are easy to use—just grab the handles and hold!—they can also be pricey. Plus, they can’t tell the difference between visceral and subcutaneous fat.
NOTE: Although these measuring devices are not very accurate, they do give an indication of the levels of visceral fat in your body and are a good alternative to the more expensive measuring devices / testing services that are available in diagnostics clinics and spas.
If you have the cash and want a more accurate reading of your body’s visceral fat, google for “body fat measurement device in _____ your country/city” to find out where you can obtain such services.
Subcutaneous versus visceral fat: How to tell the difference?
The photos below, from Wikipedia, show two patterns of abdominal fat deposition. The one on the left is predominantly of subcutaneous abdominal fat deposition. The one on the right is an example of visceral abdominal fat deposition, around internal organs, together with a significant amount of subcutaneous fat deposition as well.
Body fat is not an inert mass used only to store energy. Body fat can be seen as a “distributed organ”, as it secretes a number of hormones into the bloodstream. For example, it secretes leptin, which regulates hunger. It secretes adiponectin, which has many health-promoting properties. It also secretes tumor necrosis factor-alpha (more recently referred to as simply “tumor necrosis factor” in the medical literature), which promotes inflammation. Inflammation is necessary to repair damaged tissue and deal with pathogens, but too much of it does more harm than good.
How Excess Fat Affects Organs – Danger of Visceral Fat
Foods that that you should avoid if you are at risk of visceral fat
Tendency to gain weight around the middle of the body (apple shaped person)
Processed foods high in additives, synthetic flavours (eg MSG), colourings and preservatives
Bakery items eg cakes, biscuits, crackers, pies, cookies, even most breakfast cereals.
Pre-packaged foods, pre-prepared convenience meals, TV dinners, take-aways,
Sweets eg lollies (candies), deserts like ice cream and most commercial yoghurt
Processed meats (hot dogs, hamburgers, bacon, cheese, canned food, store bought popcorn and fried fast food.
Avoid refined grains like white pastas, white flour, white rice, white rice, cookies, bagels and white bread. All of these turn to sugar when digested by your body.
Soy including tofu contains high levels of goitrogens which could lead to hypothyroid problems.
Starch, in the form of grains and potatoes, metabolizes into sugar in your body and should also be eliminated from your diet if you suffer from excess weight, diabetes or high cholesterol.
Avoid trans-fats such as vegetable cooking oils, margarines etc. use coconut oil, butter or ghee for cooking instead.
Avoid high fructose corn syrup, sodas and most sports drinks
Avoid table salt (use Hymalayan or Sea salts)
Poor nutrition from eating a low nutrient dense diet (empty calories)
Don’t use non-stick cooking utensils
Avoid microwaving foods and drinks especially for babies
High alcohol consumption. The American Heart Association recommends no more than 2 servings (4 ounces per serving) of alcohol a day.
Taking many medications (poly-pharmacy)
Crash dieting with poor nutrition (this does not include juice fasting as you are still ingesting adequate calories combined with very HIGH levels of nutrients and antioxidants which supports the metabolism and cleansing and removal of visceral fat.)
Avoid alcohol – or reduce significantly
Lack of exercise and inactivity. Walk about half an hour to an hour every day to lower cortisol.
High cortisol levels caused from stress
Lack of adequate balanced sleep. You will be able to keep visceral fat in check if you sleep for at least 6 hours a night. The interesting thing is that if you sleep more than 7 hours a night, this will also contribute to belly fat. It is therefore important to get enough quality sleep because too little or too much of sleep is only going to make things difficult.
Minimise exposure to environmental toxins from the air you breath to the water you drink and the foods you eat.
Don’t go for Liposuction. You can’t remove visceral fat with liposuction. It’s also a dangerous medical procedure as it causes inflammation.
Foods you should take to reduce risk of visceral fat
There is no quick fit. You have to lead a healthy lifestyle. These foods are good not only for helping your reduce visceral fat but also for your general health as it contains lots of essential vitamins and minerals your body needs daily.
Eat Clean (Organic, non-GMO) Whole Foods as far as possible.
Do Intermittent Fasting, Cleansing / Detoxing to remove toxins which are embedded in fats. (Need a good ckeabsing program? Contact me)
Healthy fats in oils. Almonds, Macadamia Nuts, Natural Peanut Butter, Flaxseed Oil, Pistachios, Sunflower Seeds, Walnuts, Sweet potatoes, Olive Oil (on salads but not for cooking)
Dark or Semi-Sweet Chocolate preferably cacoa nibs.
Go Omega: Eat more omega-3 fatty acids. These are essential fatty acids, and powerful anti-inflammatory agents. The best way to get your Omega-3 intake is to eat three or four ounces of fish like salmon or trout two times per week. Other great sources include flax seeds and walnuts.. One crucial tip: Flax seeds need to be ground or your body can’t digest them, so don’t just throw them into your cereal. Instead, grind them up (a coffee grinder is great for this).
Eat the colours of the rainbow in plant foods. Eat a diet high in fruits and vegetables—to the tune of seven to nine servings per day for men. But pay attention to the color of your fruits and veggies from to orange and yellow veggies to dark leafy greens. . Pigment is a vital chemical in plants; it forms, Villacorta says, “the plant’s immune system; and the different colors have different health benefits.” Capsium, mushrooms, carrots, beets, bok choy, cabbage, eggplant, brocolli, cauliflower, spinach, tomatoes, etc are also high in antioxidants that boost your immunity system.
Berries are among the best things you can eat—packed with antioxidants, blueberries and strawberries are particularly great choices
Include plenty of raw vegetables such as salads –raw fruits and vegetables contain important enzymes which are vital for a healthy metabolism. Beneficial fruits include watermelon, oranges, apples, coconut juice, papaya, bananas, pineapple, avocado, promegranates, grapefruit, tomatoes, grapes etc
Focus on Fiber: Choose whole grains and high fiber foods. Whole grains and fiber have been proven to reduce inflammation. That means whole wheat pastas; brown / red rice; Quinoa; beans; rolled oats, lentils; whole wheat breads; and whole grain breads.
For meats or proteins, choose chicken, turkey, fish, eggs, and lean cuts of beef if they are pasture raised. The best form of proteins that you body needs is undenatured whey protein that are produced organically and with low heat. (Need a good undenatured whey protein? Contact me)
Sea food like salmon, tuna, sardines, etc are good if they are not farmed fish
Bone broth using meats that have little fat (boiled in a slow cooker for 12-24 hours) has traditionally been known to promote good health. You get collagen and bone marrow through bone broth or soup. You get added benefits if it is cooked with traditional Chinese herbs like ginseng. Protein makes up around 20% of the body’s mass, and collagen makes up around 30% of the protein in the human body. Collagen is most commonly found within the body in the skin, bones and connective tissues.
Add Some Spice (and Other Antioxidants): Eat antioxidant rich foods. Many spices, such as oregano, cinnamon, turmeric, and ginger, are rich in antioxidants. Stay away from processed soy—like tofu or less processed soy Eat only fermented soy products eg miso, tempeh, natto, etc. . Drink green tea. And treat yourself to some dark chocolate, as long as it’s at least 70 percent cacao. Red wine is also seriously good for you—in moderation. Useful spices include ginger, garlic and onions.
Eat Fermented Vegetables (eg kimchi, Chutneys, , Condiments, such as salsa and mayonnaise etc) for probiotic health, Vitamin K2 and Bs Condiments, such as salsa and mayonnaise. You can easily make lacto-fermented / cultured vegetables like cabbage, cucumber, carrots etc at home.
Think Whole Foods and Smaller Plates: Eliminate as much possible highly processed foods, especially those with high fructose corn syrup and trans fats. Even when eating whole foods, resist excess calorie consumption. Only eat enough calories to maintain weight and optimum metabolic needs. That means being careful—but not being crazy about it, because food is, after all, one of the great joys of life.
Sunshine / Vitamin D. We need vitamin D to help the body absorb calcium and phosphorus from our diet. These minerals are important for healthy bones and teeth.
Drink Water. Now the Institute of Medicine sets general guidelines for total water intake. It recommends that women consume a total of 91 ounces (that’s about 2.7 liters) per day – from all food and beverages combined. For men, it’s about 125 ounces a day (or 3.7 liters).
Have a committed plan to eat healthy. It will cost a bit more, but you won’t regret it as it will save you on medical costs in the long run and you will keep visceral fat at bay.
Contact me if you want to find a safe and effective way of getting rid of visceral fat. It won’t be easy, and you need to be commuted for a period of time but I promise you it will be worth it.
Due to decades of professional and media misinformation, most people believe they should avoid the midday sun and need to use sunscreen before, and several times during,
sun exposure. Sun exposure is very important to enable your body to make Vitamin D.
TIP #1 ON SUN EXPOSURE – VITAMIN D
The optimal time to be in the sun for vitamin D production is as near to solar noon as possible. That would be between roughly 10:00 am and 2:00 pm when the sun is at 50 degrees in the sky. When the sun is lower than 50°, the ozone layer reflects the more dangerous and potentially deadly UltraViolet A or UVA rays but let through thel (good) UltraViolet B or UVB-rays. It’s important to remember that vitamin D3 is formed from exposure to UVB rays, whereas UVA radiation actually destroys vitamin D. UVA’s also increase oxidative stress.
The ‘Shadow’ Trick
The trick to getting the most Vitamin D out of your daily sun exposure is to sunbathe when your shadow is shorter than your height. This means that in the winter, with the sunlight at a slant, your optimal sunbathing time is greatly narrowed down.
The more clouds there are, the less UV radiation reaches the earth’s surface. However, UV can penetrate cloud cover to some extent, so it is still possible to get sunburned on a cloudy day. This is especially true under light clouds, which can block infrared radiation but not UV radiation, leaving the day deceptively cool.
Likewise, some types of ground cover reflect UV radiation, increasing its intensity even in deceptively shaded areas. These surfaces include sand, snow, and water.
Air pollution, on the other hand, can block UV radiation too effectively. If the air pollution contains large amounts of ozone, UV penetration can be reduced to a sometimes dangerously low level for at-risk populations. This can be particularly true of cities surrounded by hills or mountains, which trap air pollution.
TIP #2 ON SUN EXPOSURE – VITAMIN D
Avoid tanning through a window (including car windows) as it will increase your risk of skin cancer.
TIP #3 ON SUN EXPOSURE – VITAMIN D
A minimum of 40% of the body surface (skin) needs to be exposed to the sun.
TIP #4 ON SUN EXPOSURE – VITAMIN D
Dr. Mercola claims that we need 48 hours “after proper sun exposure” in order to absorb vitamin D containing oils from the skin surface, so do not wash with chlorinated water, nor go into a chlorinated swimming pool, or wash with soap for two (2) days.
TIP #5 ON SUN EXPOSURE – VITAMIN D
Light skinned people need 10 to 20 minutes of sun exposure daily (FOR AT LEAST 2 TIMES A WEEK) while dark skinned people need 90-120 minutes daily. Caucasians and others with paler skin will hit an “equilibrium point” after about 20 minutes of exposure to UVB light, at which point vitamin D will no longer be produced.
TIP #6 ON SUN EXPOSURE – VITAMIN D
Cover your face against sun exposure if possible. The skin around your eyes and your face is typically thinner than other areas of your body and the relatively small area will also not contribute much to vitamin D production. Too much sun exposure to your face will also contribute to cosmetic photo damage and premature wrinkling. You can use a safe sun block in this area or wear a cap. Use a non-toxic lotion with SPF15.
TIP #7 ON SUN EXPOSURE – VITAMIN D
Avoid sunscreen / sun blocks (which are supposed to block UVB rays) as many of them contain harmful chemicals that will be absorbed into your bloodstream and increase your risk of cancers. Select sun screens that contain either zinc or titanium minerals, but not oxybenzone or retinyl palmitate (vitamin A). These moisturizing creams will not allow your body to produce any vitamin D.
Use organic coconut oil as a sun block instead.
Cotton clothing provides about SPF 15. In other words, you will get about 15 times your skin’s normal protection from the sun wherever you cover your body with clothing. Just remember that even with protective clothing on your body, it’s still important to monitor your skin for the telltale signs of burning.
If you get sun burn, ideally it is best to use the gel from a fresh plant, but there are commercial products available that have active aloe in them.
An excellent adjunct to vitamin D is the antioxidant astaxanthin (which acts as an internal sunscreen). Astaxanthin derived from Haematococcus Pluvialis
TIP #8 ON SUN EXPOSURE – VITAMIN D
Fermented Cod Liver Oil
It contains Vitamin D3 instead of D3 sulfate is a delicate balance of beneficial co-factors, enzymes, essential fatty acids, antioxidants, and micronutrients. Specifically, Vitamin D works with Vitamin A to utilize calcium and phosphorous in the body. Contrary to what we have heard carrots contain betacarotene, not Vitamin A, so it is very likely that using D drops alone only gives us part of what we need for calcium transport. That’s why I take fermented cod liver oil in the winter months when Vitamin D when production from the skin is low.
Fresh, raw vegetables also provide your body with an abundance of powerful antioxidants that will help you fight the free radicals caused by sun damage that can lead to burns and cancer.
Some people may worry that if they are in the sun a lot they will overdose on Vitamin D. However this doesn’t happen, and here’s why. When you’re exposed to the sun, the UVB rays create vitamin D on your skin, while the UVA rays in the sunlight will tend to destroy excessive levels of vitamin D circulating in your body. That means that even “if” you are taking vitamin D and also getting it from the sun, the UVA rays in sunlight won’t allow you to have too much vitamin D.
Most people know that D2 – the synthetic version commonly prescribed by doctors – is not as potent as D3. Each microgram of orally consumed 25-hydroxyvitamin D3 is about five times more effective in raising serum 25 (OH)D than an equivalent amount of vitamin D2. However, besides being less potent, D2 supplements may actually do more harm than good overall.
Common Food Sources of Vitamin D:
Trout, rainbow, cooked
Milk, vitamin D fortified
Cereal, ready to eat, fortified
Pork, spareribs, cooked
Egg, whole, cooked
Mushrooms, shitake, cooked
Cereal, ready to eat, corn flakes
Following these guidelines will help to get optimum Vitamin D from sun exposure and minimize your chances of getting skin cancers.
So how do you know if you have entered into the summer season and into the time of year, for your location, where enough UVB is actually able to penetrate the atmosphere to allow for vitamin D production in your skin?
WHEN IS THE BEST TIME FOR YOU TO GET SUN EXPOSURE?
The first step is to determine the latitude and longitude of your location. You can easily do this on Google Earth, or if you are in the U.S. you can use the TravelMath Latitude Longitude Calculator to find your latitude and longitude. Once you have obtained that you can go to the U.S. Navy site to calculate a table to determine the times and days of the year that the sun is above 50 degrees from the horizon.
Please understand it is only theoretically possible to get UVB rays during those times. If it happens to be cloudy or raining, the clouds will also block the UVB rays. For a more detailed understanding of this, please view the following video, and/or read through the corresponding article.
Alternatively, if you have an iPhone or iPad you can download a free app called “D Minder“, which will make all the calculations for you. It was made by an Apple developer who was motivated to simplify the process of calculating the best time to get sun exposure (based on the above video).
From a health perspective, it doesn’t make much sense to expose your skin to the sun when it is lower than 50 degrees above the horizon because you will not receive any valuable UVB rays, but you will expose yourself to the more dangerous and potentially deadly UVA rays. UVA’s have a longer wavelength than UVB and can more easily penetrate the ozone layer and other obstacles (like clouds and pollution) on their way from the sun to the earth. UVA is what radically increases your risk of skin cancer and photoaging of your skin. So while it will give you a tan unless the companion UVB rays are available you’re likely doing more harm than good and should probably stay out of the sun to protect your skin.
During the times of the year when UVB rays are not present where you live you essentially have two options: You can use a safe tanning bed or oral vitamin D3.
BENEFITS OF VITAMIN D:
Lack of vitamin D will leave you vulnerable to a number
of chronic diseases, including:
Sun Exposure Safety
16 types of internal cancer
The fear regarding sun exposure, combined with the fact that many people now work indoors, has contributed to a silent epidemic of vitamin D deficiency.
Sunshine’s gifts extend well beyond vitamin D production. As discussed in the featured article by Sayer Ji,3 five of the many noteworthy properties of sunlight include:
Pain-killing (analgesic) properties
Increased subcutaneous fat metabolism
Regulation of human lifespan (solar cycles appear to be able to directly affect the human genome, thereby influencing lifespan)
Daytime sun exposure improves evening alertness
Conversion to metabolic energy (i.e. we may “ingest” energy directly from the sun like plants do)
When it comes to vitamin D production, the benefits are simply immeasurable. In fact, correcting a vitamin D deficiency may cut your risk of dying in half, according to an analysis of more than 10,000 individuals.
According to a January 2013 press release by Orthomolecular Medicine4, 3,600 medical papers with vitamin D in the title or abstract were published in 2012 alone, bringing the grand total to 33,800. Research to date shows vitamin D has far-reaching benefits to your physical and mental health.
Sunlight and Your Health: An EnLIGHTening Perspective
The Crucial Story of Vitamin D and Human Health
A comprehensive explanation of the Vitamin D by Ivor Cummins BE(Chem), CEng MIEI (1 hour 26 minutes video with slides and annotations)
teamrich.wordpress.com – vitamin D from sun exposure
THE BENEFITS OF EATING RAW VEGETABLES OR FRUITS COMPARED TO JUICING / BLENDING
When you chew you make saliva – that is full of enzymes, predominantly amylases. Chewing also provokes very hormone release which of course, along with other factors tells your liver, pancreas and small intestine to produce and secrete more enzymes for metabolising. There are over 10,000 enzymes and co-enzymes in the body – a many are used for metabolizing our food.
Smoothies can present a problem, as often large amounts of fibrous matter are swallowed without the benefit of mechanical breakdown (chewing) and initial chemical breakdown, also in the mouth (salivary amylase). If there are any digestive weaknesses, one can end up with serious bloating.
Of course, eating raw fruits and vegetables is beneficial when they are organic and contain no GMOs.
Juicing and smoothies are good in the old days for fruits but as the latest research or findings by many reputable medical and scientific sources said that fruits contain a lot of fructose, which may not good for health, and suggested the juicing of vegetable juices such as cucumber and other vegetable juices to replace fruit juices. Those people in doubt, should do a bit of research into “The Dangers of Fructose” to find out for themselves.
Juicing causes blood sugar to rise so the benefits can be a problem for diabetics. Fiber / pulp helps regulate blood glucose uptake – also ends up eliminating alot of alkali zing minerals and phytonutrients.
When people makes juices and smoothies etc, they often use way too much fruit – should be less than 1/4 – although that depends on the type of fruit, ie., grapefruit and lemon are alot different than grapes and blueberries. Often they also eliminate the outer and inner rind, seeds and core – and of course that is where the most nutrient is. Use complete veg and fruit – pulverizing the food makes the nutrition much more bio-available.
If you put berries in with other fruit – blood sugar levels shoots up. In addition, strawberries are not good because they have a high affinity with mercury. One its own, berries are great in small amounts because of their levels of anti-oxidants and other phyto nutrients.
Eating alkaline fruits and veggies is better than eating acidic ones.
Aim for 70 percent veg (mostly greens) and 30 percent fruit, max. Suggestions if you are juicing are: green apple, ginger, carrot, lemon, lime, avocado, pineapple, protein powder, chia seeds, brown flax, turmeric and cinnamon (though not all at once). All natural, all organic.
Juicing is more like supplementing nutrients. Juice is processed food that takes from the whole food important constituents such as, fiber, pigments and more for sure. Fiber is so critical for bulking and actually to be full of food and stay full. Studies indicate also that fiber is not a static by-product as once thought but, that it plays an important role in scrubbing and scouring our blood and intestinal tract from all sorts of waste and perhaps has a role in hormonal regulation as well.
Chinese medicine says that cold or frozen foods can impair the function of certain organs, especially the spleen and lungs. Stay away from combining fruits and veggies to avoid bloated stomach.
A recent study in the British Medical Journal found that people who consumed more than 3 glasses/week of fruit in the form of juices actually increased their risk of developing Type 2 Diabetes by 8 percent, while those who ate the fruit whole lowered their risk of developing type 2 diabetes by 2 percent.
Juicing extracts the nutrients and water from a vegetable or fruit and leaves behind the fibrous pulp and depending upon the fruit increases the sugar content. For example, a juice containing three beets, two carrots, two stalks of celery, one cucumber, and one small apple is about 40 grams of sugar (note one 12oz coke contains 39 grams of sugar).
A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells.
To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C)
The best way to wash fresh produce is by soaking them in vinegar for a few minutes
I was shocked when I read this CHI Best Protein QUALITY Chart. All along I thought I was eating “healthy“.
Luckily for me, I have had a new priority shopping list (since last year) when I replaced some of the highly acidic foods I’ve been eating with Isagenix’s IsaLean and IsaPro Whey Protein shakes. It has helped me lose weight in the beginning (12kg). But now, it is helping me stay healthy and gain lean muscle so I don’t look like an old woman even though I’m in my 60s.
What is even more satisfying is that I am not spending extra money as I’m replacing unhealthy acidic and even toxic foods with healthy foods (at least once a day). Yup, Isagenix is food!
So if you seriously want to stay healthy, it is time to change to the best protein quality food that money can buy. We are deluding ourselves when we say that we are eating “healthy” when we buy food from restaurants and supermarkets (see chart).
You are what you eat. So here’s to a healthier you.
This protein from milk is a by-product of cheese making. About 20% of the protein in milk is whey and 80% is casein.
Whey is the highest quality protein, better than all other animal proteins.
Digests fast; won’t leave you feeling full.
Supports immune health from certain protein components.
High in BCAAs (branched chain amino acids), important for bodybuilders and dieters since BCAAs can be used for fuel, potentially sparing muscle tissue.
Good for lactose-sensitive people.
Because it digests fast, it won’t keep you satisfied for very long.
Lower in naturally occurring glutamine than milk (casein) proteins, which is why glutamine is added to some formulas.
Milk Protein (Casein)
Casein is the predominant protein in milk. For example, the protein in cheese and cottage cheese is casein. Sometimes called calcium-, sodium- or potassium-caseinate.
This ‘slow’ digesting protein keeps you full longer since it must form a gel during digestion before it is absorbed. This slower transit time may extend the exposure of the protein in the intestines and may help increase absorption.
Has a naturally high glutamine content, higher than whey, soy or egg.
Along with whey, casein is one of the best proteins for building muscle.
Very low in lactose.
Some people have allergies to casein protein. If you have milk allergies from lactose only, then casein should not pose any problems.
Egg Protein (egg white or egg albumen)
This protein used to be the ‘gold standard’ that all other proteins were measured against, until whey protein came along. Most formulas contain very little egg protein.
Excellent amino acid profile with sulfur-bearing amino acids.
Slightly bitter taste.
People unjustifiably perceive it to be high in cholesterol. But the bad rap on egg comes from the yolk, not the egg white. Protein powders use egg white.
Soy protein is processed from the soybean plant. Most of the fat, fiber and carbs are removed. Since it is a vegetable product, it has no cholesterol.
Reduces heart disease risk.
May help with normal thyroid function to keep your metabolism steady.
High in glutamine, about the same as casein.
Not as high quality of a protein due to limiting essential amino acids.
Not as good as whey or milk proteins for building muscle.
Does not taste very good compared to whey or casein.
BEST PROTEIN SOURCE
As you can see exists few indicators describing whether protein source is quality or not:
Biological Value – the proportion of absorbed protein that is retained in the body for maintenance or growth.
Protein Efficiency Ratio – the gain in body weight divided by the weight of protein consumed.
Protein Digestibility Corrected Amino Acid Score – the ratio based on the amino acid requirements of humans.
Denaturation Level – it mostly describes heat treatment of protein sources.
Email me if you want the best quality whey protein:
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teamrich.wordpress.com – best protein quality chart