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
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
Synthetic / Chemical hair dyes have known health risks like cancer. If this is a cause of concern for you, you might wish to consider these natural hair color options.
BLACK WALNUT HULLS POWDER
Black walnut hulls powder may not strong enough to make a strong difference in hair color. It takes a few hours to boil the powder to make a useable dye. One application takes about 60 minutes and need to be repeated a few times for to make the hair progressively darker. Juglone in the hulls is said to be toxic. Black walnut powder stains quickly, and severely and is difficult to remove from towels, counter tops, hands and skin.
COFFEE AND BLACK TEA
Coffee and tea is not dark enough to color your hair. Most people use it as the final rinse in the color application to darken the hair
Sage is the same as black walnut powder in terms of application and results
A popular ayurvedic hair conditioning treatment for premature greying. Powdered Gooseberry is also called Amla Hair Oil or Amalaki.. Results are mixed with issues of toxicity.
Amaranth is another natural darkening agent for premature greying.
Results similar to Powdered Gooseberry.
Curry (especially turmeric powder) is used as a Hair tonic which is thought to slowly darken hair and strengthen hair roots.
OTHER NATURAL HAIR TREATMENTS:
Capsicum Essential Oil and Jojoba Black Tea Rinse and Rosemary For Darker Hair Color Shampoos For Premature Graying Alfalfa, Carrot & Avocado Oil Premature Gray Rinse Sage, Rosemary and Apple Cider Rinse
Henna seems the most practical solution compared to the other natural hair color treatments mentioned in this post. The only setback is that henna is naturally auburn (reddish) in color. You could add other ingredients to blacken it. However, it may cause scalp irritations to some people.
SEMI-NATURAL HAIR TREATMENTS:
NATURE SYNC ONYX BLACK TCM* HAIR BLACKENING ESSENCE
*Traditional Chinese Medicine formulation
Pretty good natural herbal hair coloring cream, easy to use and takes about 20 minutes for grey hair turn black. Since it is semi-permanent dye, it lasts about 2 weeks and the hair needs re-coloring. However, since it does not contain ammonia or lead, it is safer than most other chemical hair coloring systems.
Covers Gray Hair
Enhances hair Elasticity
Improves Scalp Nutrition
Non-staining to Scalp
Natura Sync Onyx Black™ is developed with the latest technology, using the essences of Chines herbs. Free of lead and ammonia, this remedy reduces skin irritation, allergies and scalp damage. Onyx Black™ is gentle on the scalp and it restores your hair’s colour, lustrous shine and smoothness, resulting in a lasting effect with its unique formula. With just the simple act of shampooing hair. Onyx Black™ works whether you are suffering from white hair, partial white hair or grey hair, giving you a head smooth and beautiful black hair. Panax Ginseng
Has been used in China for over 5000 years. It improves energy and strength and increases the efficiency of the circulatory systems, which provide optimal nourishment to hair, hence strengthening the hair and minimizing breakage.
Invigorates blood, promotes movement of Qi. Also used as a fragrance component in soaps and cosmetics. Angelica Roots
Research indicates that this herb promotes a healthy memory, relieves stress and alleviates anxiety.
Extract Function Panax Ginseng – Enhances hair elasticity and strengthening hair P. Multiflorum (Fo-t) – Restores hair colour, keeping it lustrous and smooth Angelica Roots – Improves scalp nutrition
Dr. Crandall, author of the Heart Health Report newsletter, recommends the following
Six steps to protect yourself from trans fats:
Drink five-to-eight glasses of water a day, which can help remove fats from your system
Eat plenty fresh fruit and vegetable to help combat the damage of trans fats.
Read labels carefully so that you can see if foods contain trans fats. Be aware that this is not foolproof. Companies are allowed to claim zero trans fat if an item has a half-gram or less per serving. Small amounts can add up.
Avoid the ingredient “partially hydrogenated oils.” They are the main source of trans fats.
Choose butter, not margarine. Even though butter contains saturated fat, it is a natural product, and therefore healthier. Margarine often contains trans fats.
Beware of chain restaurants. They are danger zones in which you can get a huge dose of trans fats. If you do eat fast food, first check nutritional information online – calorieking.com is one excellent resource.
photomat.wordpress.com – protect yourself from trans fat
This list shows which foods are high in proteins. The protein from our food provides essential amino acids. Amino Acids are used by the body to build new proteins and repair the muscles, repair the bone, skin, organs and blood. Without protein, cuts and abrasions will not heal quickly, muscles will not grow and the blood doesn’t clot correctly. Your body needs proteins for growth and to build hormones, antibodies and the enzymes that regulate the chemical reactions within the body.Though protein food is not a high source of energy, it is necessary, in right amounts, for proper functioning of our bodies.
The best proteins are those that are vegan or plant-based sources (except soy and other GMO crops)
The List of the Best High Protein Foods
prioritized in order of nutritional value are:
Whey (supplement found in health food stores). The best are Protein Whey from the milk of free-ranging grass-fed “happy” cows from New Zealand, The milk should not come from cows fed with grains or GMO products and should not be injected with bovine growth hormones or medication (eg antibiotics).
Whey and casein proteins from milk have the greatest bioavailability when compared to popular protein alternatives, including egg, soy, and all other vegetable proteins.
Undenatured whey protein is water soluble, thus is quickly digested in the body, earning it the “fast protein” title. It’s amino acids are quickly available in large quantities soon after consumption (30-45 minutes).
Casein is water insoluble and coagulates, resulting in a slow-release mechanism of amino acids over a longer period of time. Consumption of a casein supplement results in slower availability of amino acids, which is why it is labeled a “slow protein.” Although superior to egg, soy, and other vegetable protein, casein proteins are too slowly absorbed to take advantage of the greater anabolic state of the body that occurs for about 90 minutes after workout (Campbell et al., 2007; Wilson and Wilson, 2006).
Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26; 4():8. Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sports Nutr. 2006 Jun 5; 3():7-27.
If you are interested in a good organic whey protein shake, contact us.
Best Clean Vegan Protein to make a Smoothie without a Animal Protein Powder
These clean protein from plant sources make an excellent smoothie drink alternative to animal protein powders:
Oats + Spinach
Hemp seeds + Kale
Pumpkin seeds + Oats
Spinach + Quinoa
Almond Butter + Chia Seeds
Chia seeds + Kale
Legumes: peas, beans & lentils
Beans are one type of legume. They don’t provide all of the essential amino acids and are therefore considered an “incomplete” source of protein. Although this was considered a potential problem decades ago, now it’s understood that eating a normal varied diet will easily help you meet all of your amino-acid requirements. In other words, the fact that beans are an “incomplete” source of protein doesn’t make them any less beneficial than “complete” sources. Different beans provide different amounts of protein. Adzuki beans, a small red bean used in Japanese dishes, contain 17 g of protein in one cooked cup. A cup of black beans contains 15 g of protein; a cup of kidney beans contains 13 g of protein, and a cup of chickpeas contains 12 g of protein.
Lentils are another type of legume. These small, lens-shaped legumes can be eaten as a side dish or added to stews and soups. Like beans, lentils don’t contain all of the essential amino acids, although they are still considered an excellent source of protein if you eat a varied diet. One cup of cooked lentils contains 18 g of protein.
Peanuts — despite their name and many people’s beliefs that they are a nut — are actually a type of legume. One cup of raw Virginia peanuts contains 36 g of protein.
Peas also, fall into the legume category. Peas are available whole and split and can be eaten as a side dish or added to soups. One cup of cooked whole green peas contains 8 g of protein. One cup of cooked split peas contains 16 g of protein.
If you have a choice between legumes like beans versus grains, it is better to eat beans because the starches in them turn into sugars slower than that of grains.
Soy products: tofu, soy milk is NOT recommended by us because 90% of the crop production are now GMO) although many similar articles recommend this unhealthy food. The only exception is fermented soy products eg fermented tofu (usually in bottles from Chinese health food stores), miso, tempeh and natto. One cup of cooked mature soybeans, (if you can find organic non-GMO soya beans) contains 28 g of protein. One cup of green organic soybeans, also known as edamame, contains 22 g of protein. Soybeans can be made into tofu, commonly used as a meat substitute in vegetarian dishes. A 1-cup serving of tofu contains 40 g of protein.
Grains: breads, pasta, brown rice (preferably whole grains with minimal processing)
The healthiest grains are barley (if you are not gluten sensitive), amaranth or quinoa.
Nuts and Seeds
Nuts & Seeds: almonds, oatmeal, walnuts, cashews, peanuts, etc / pumpkin, sunflower, sesame & others. Pistachios are a practical protein choice if you’re on the move. Around 50 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise.
Almonds – 15% carbs, 13% protein (6g / per handful), 72% fat
Cashews – 22% carbs, 11.5% protein (6g / per handful) , 66.5% fat
Walnuts – 8.5% carbs, 8% protein (6g / per handful), 83.5% fat
Pecans – 8% carbs, 5% protein (6g / per handful) , 87% fat
Flax seeds – 22% carbs, 12% protein (6g / per handful), 66% fat
Pumpkin seeds – 13% carbs, 16% protein ( (6g / per handful)), 71% fat
Sesame seeds – 17% carbs, 11% protein (6g / per handful) , 72% fat
Sunflower seeds – 17% carbs, 11.5% protein (6g / per handful) , 71.5% fat
High Protein Vegetables
Vegetables: potatoes, broccoli, spinach and other vegetables (including frozen veggies)
Peas – Each half-cup contains three and a half grams of protein. Try them in this creamy fresh pea soup with mint.
Spinach – You’ll find three grams of protein in a half cup of spinach. Get your fill with one of these yummy spinach smoothies. 5g / per serving (180g)
Baked Potato – Another stealth source of protein? Potatoes! A medium-sized one contains three grams.
NOTE: Potatoes are high in starch which is quickly converted into sugar so should be eliminated if possible. If you can’t do without it, reduce intake and add healthy fats on it like butter, coconut oil or olive oil.
Broccoli – Broccoli’s not just filled with fiber (2.6 grams per half cup)—it’s also a great source of protein, with two grams per serving. Up your intake by sampling one of our four favorite broccoli recipes. 5g protein / per serving (180g)
Brussels Sprouts – These little green guys get a bad rap, but they’re actually nutritional superstars: Each half cup packs two grams of protein, along with 247 milligrams of potassium and 110 micrograms of vitamin K.
Cauliflower – 5g protein / per serving (180g)
Corn – OK, we know that corn is technically a grain. But you can find it in the produce aisle—and you’ll be glad to know that half a cup of kernels provides two grams of filling protein. Corn is also a largely GMO crop.
Eggs: King of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. Preferably soft boiled eggs or even raw if you can get certified organic barn-fresh eggs. Although the egg yolk has the highest levels of protein, it is recommended you eat the egg whole as egg white counter-balances the negative effects of the yolk. 6g of protein / per egg
Fish and Seafood
Fish & Seafood: salmon, tuna, haddock, swordfish, orange roughly, crab, lobster, shrimp. Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids.
Milk packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie
Yogurt is a combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant
Greek yogurt 10g of protein / per 100g
Cottage cheese. Cottage cheese provides amino acids, which your body can use to make these new proteins. It is also a source of complete protein, which means that it provides all the amino acids your body needs to function but cannot synthesize itself. Consuming complete protein sources like cottage cheese helps reduce your risk of an amino acid deficiency, which can impact your cells’ ability to make the proteins it needs to survive. Each cup of large-curd cottage cheese contains around 23 grams of protein, while an equivalent serving of small-curd cottage cheese contains approximately 25 grams.
Poultry: chicken breast, turkey breast, lean ground turkey. When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey. It’s wise to discard the skin, which is packed with saturated fat.
Lean Meats: round steak, sirloin steak, lean ground beef, pork, buffalo. High-quality proteins also contain branched-chain amino acids(BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one-third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and, therefore, a great addition to a post-exercise meal or snack. Eggs, chicken, and lean beef also provide good amounts of leucine.
NOTE: Avoid processed meats which include bacon, sausage, hot dogs, sandwich meat, packaged ham, pepperoni, salami and virtually all red meat used in frozen prepared meals. The World Cancer Research Fund (WCRF) has completed a detailed review of more than 7,000 clinical studies covering links between diet and cancer. Bottom line: Processed meats are too dangerous for human consumption. Consumers should stop buying and eating all processed meat products for the rest of their lives.
Protein or Nutrition Bars
Protein or Nutrition bars are heat processed foods and contains lots of sugar and therefore not really healthy. Many of these protein bars contain at least 30 grams of sugar. Bars with soy protein isolate, high fructose corn syrup, Fractionated/hydrogenated palm kernel oil, Artificial sweeteners, BHT: Butylated hydroxytoluene, “Natural flavourings” and other artificial ingredients should be avoided. Most of the protein bars are marketed as “diet” “weight loss” “diabetic” “healthy snacks” etc.
NOTE: Avoid GMO (Genetically Modified Organisms) crops and products made from these bio-tech crops like
Alfalfa (Medicago sativa)
Argentine Canola (Brassica napus)
Bean (Phaseolus vulgaris)
Carnation (Dianthus caryophyllus)
Chicory (Cichorium intybus)
Cotton (Gossypium hirsutum L.)
Creeping Bentgrass (Agrostis stolonifera)
Flax (Linum usitatissumum L.)
Maize (Zea mays L.)
Melon (Cucumis melo)
Papaya (Carica papaya)
Petunia (Petunia hybrida)
Plum (Prunus domestica)
Polish canola (Brassica rapa)
Poplar (Populus sp.)
Potato (Solanum tuberosum L.)
Rice (Oryza sativa L.)
Rose (Rosa hybrids)
Soybean (Glycine max L.)
Squash (Cucurbita pepo)
Sugar Beet (Beta vulgaris)
Sugarcane (Saccharum sp)
Sweet pepper (Capsicum annuum)
Tobacco (Nicotiana tabacum L.)
Tomato (Lycopersicon esculentum)
Wheat (Triticum aestivum)
or contains ingredients that are GMO. Always insist on organic ingredients.
Also, make sure they do not have artificial preservatives, sweeteners, flavors etc. Always insist they are manufactured from organic ingredients.
For animal products, check if the animals are humanely reared and not subjected to chemicals like growth hormones, antibiotics etc especially in chicken and cows. Some factory farmed animals may also be genetically modified.
The Best Protein Powders
Protein powders are used as:
Meal Replacement (to lose weight)
Post Workout (build muscle, stamina)
– quick absorbing (great for post-workout)
– many flavors available
– contains lacto
– some brands may contain artificial ingre
Choose this if: You simply want the best powder to increase your protein intake or are looking to build or maintain muscle.
EGG WHITE PROTEIN
– rich in vitamins and minerals
– slow absorbing (great for
anytime of the day)
– common allergen (eggs)
– one of the most expensive
Choose this if: You’re allergic to or don’t eat dairy (e.g. Paleo dieters), but still want a high-quality complete protein.
– similar to whey, but is slow absorbing (perfect before bed or anytime of the day)
– more expensive than whey
– allergen (milk)
– not good for post-workout due to slow absorption
– may clog respiratory system
Choose this if: You generally use protein powder as a meal replacement or before bed, or if you want to combine it with whey for optimal muscle-building effects.
– may improve immune system
– may promote bone health
– may prevent cardiovascular diseases and reduce the risk of certain cancers
– often genetically modified (GMO)
– may have an effect on hormone levels
Choose this if: You’re vegan and want the best plant-based complete protein to help build muscle, stay full, or simply reach your daily protein quota.
– good source of complex carbs, vitamin B, and fiber.
– deficient in some amino acids
– contains 21 amino acids
– high in fiber
– often the most expensive
Choose this if: You want to ramp up your overall nutrient intake and don’t have strong protein needs.
-few additives or artificial ingredients
-deficient in certain amino acids
Choose this if: You avoid animal-derived products, but don’t want to eat soy, or if you have digestive issues.
– gluten-free, dairy-free, soy-free
– does not cause stomach upset
– great for vegetarians
-bit more expensive
BROWN RICE PROTEIN
– nearly same benefit as whey and rice protein
– low in certain amino acids like lysine
WHY WHEY PROTEIN?
Avoid the threat of weakened muscles and fragile bones.
BUILD A LASTING LEAN BODY FOUNDATION
Muscle retention has little to do with looking good in a swimsuit, and everything to do with your health and longevity. Age related muscle loss is called sarcopenia, and you will live a much healthier life if you work to
prevent its effects,
Sarcopenia impacts all of us – including you. Muscle mass peaks around 30 years old, and from age 30 to 60, adults lose approximately half a pound of muscle and gain around one pound of fat per year. So sarcopenia is often accompanied by unhealthy fat gain. Losing muscle and putting on fat is a double-edged sword. Each has its own harmful effects, which together can have serious consequences for your health.
THE SCIENCE OF “FIT”
In a nutshell, our bodies use fat as a reserve. Think of fat like your body’s “emergency supply.” Vou should store some extra in case a catastrophe prevents you from ingesting any nutrients or calories, but any excess hinders your body’s optimal function. Fat gain that exceeds our body’s normal reserves can begin to build up around our organs, This results in what’s called “visceral fat” which lies deep within our bodies, building up around vital organs and posing a major risk
to our health,
Along with gaining fat, losing muscle has also been shown to compromise health and increase risk of disease. Maintaining muscle helps to banish bad fat and supports joint, tissue, immune and heart health. Additionally, muscle mass supports a healthy metabolism and can help with weight-loss goals. A study by Maastricht University Medical Center revealed a single daily dose of 35 grams of whey protein led to higher circulating levels of amino acids, as well as improved muscle synthesis. The “right” kind of protein nourishes your whole body and gets rid of unhealthy fat that can build up as you age, from the inside out.
PROTEIN HELPS YOU KEEP MUSCLE
Keeping muscle as you age helps guard against conditions associated with aging. Muscle is the superhero in the fight against the “bad guy” sarcopenia.
The Journal of the American Medical Association explains, “Sarcopenia is the backdrop against which the drama of disease is played out.” If you’re not getting enough protein, your body can’t fight illness or degeneration. Even if your body weight is normal, having a high percentage of body fat puts you at an increased risk for chronic disease.
Organic whey protein should be high on your priority list of protein to be consumed on a daily basis. Check this nutritional study done by JN ( Journal of Nutrition) on why you should be taking whey protein most.
The list below gives a comparison list of Animal Protein Foods and Plant and Dairy Protein Foods. It is important to balance our intake of protein foods with essential fats and complex carbohydrates. It will be useful for people who want to slim down and lose weight: We need to consume about 50 – 60 grams of protein food per day. This works out to about 8 ounces, or 225 grams of meat per day. People who are physically active may need to have a high intake of proteins. As can be seen from the table below, plants are also high in proteins and are a good source of proteins from breakfast to dinner and even snacks if eaten in the right proportion / combination.
Below is the list of foods defined by their Acidic or Alkaline Properties which can make the body acidic or alkaline. Alkaline foods helps to keep your body in optimal health and disease-free according to recent studies whereas people with high acidic levels are usually of poor health.
The pH scale is from 0 to 14, with numbers below 7 acidic and numbers above 7 alkaline. This chart is intended only as a general guide to alkalizing and acidifying foods.
This list of Alkaline and Acidic Foods are not exhaustive but it is a good starting point for those serious about embarking on the road to good health – the natural and traditional way – which have been proven through generations of experience:
Strongly acidic food:
pH 5.0 to 5.5 5.0 artificial sweeteners, beef, carbonated soft drinks & fizzy drinks, cigarettes (tailor made), drugs, flour (white wheat), goat, lamb, pastries & cakes from white flour, pork, sugar (white), beer, brown sugar, chicken, deer, chocolate, coffee, custard with white sugar, jams, jellies, liquor, pasta (white), rabbit, semolina, table salt refined & iodized, tea black, turkey, wheat bread, white rice, white vinegar (processed).
Alkaline producing activities/emotions: meditation, prayer, peace, happiness, kindness, love neutral pH 7.0 – healthy body saliva pH range is between 6.4 to 6.8 (on your pH test strips) butter (fresh unsalted), cream (fresh & raw), margarine, milk (raw cow’s), whey (cow’s), yogurt (plain).
There are several versions of the Acidic and Alkaline Food chart to be found in different books and on the Internet. The following foods are sometimes attributed to the Acidic side of the chart and sometimes to the alkaline side. Remember, you don’t need to adhere strictly to the alkaline side of the chart. Just be sure a good percentage of the foods you eat come from that side.
Asparagus, brazil nuts, brussel sprouts, buckwheat, chicken, corn, cottage cheese, eggs, flax seeds green tea, herbal tea, honey, kombucha, lima beans, maple syrup, milk, nuts, organic milk (unpasteurized), potatoes, white, pumpkin seeds, sauerkraut, soy products, sprouted seeds, squashes, sunflower seeds, yogurt are better choices.