Homocysteine Basics

Homocysteine is an amino acid that inflicts damage to the inner arterial lining (endothelium) and other cells of the body. All homocysteine in the body is biosynthesized from methionine, an essential amino acid found abundantly in meats, seafood, dairy products, and eggs. Vegetables, with few exceptions (eg, sesame seeds and Brazil nuts), are low in methionine; even such protein-rich legumes as beans, peas, and lentils contain relatively small amounts of methionine compared to animal-derived foods.

Homocysteine exists in several forms (Jacobsen 1998); the sum of all homocysteine forms is termed ‘total homocysteine.’ Protein-rich diets contain ample amounts of methionine and consequently produce significant levels of homocysteine in the body (Verhoef 2005).

A study published in the journal Medical Hypothesis (1998, 51[3]:179-221) provides evidence that aging may be exclusively a result of cellular "demethylation," or, said differently, the aging process is caused by the depletion of enzymatic "remethylation" activity that is required to maintain and repair cellular DNA. This study suggests that aging may be reversible if aged cells could be programmed to remethylate rather than demethylate.

Homocysteine induces cellular damage by interfering with the methylation process. Methylation will be compromised if homocysteine is elevated, and elevated homocysteine is a warning sign that the methylation cycle is not functioning properly. Homocysteine may also damage cells directly by promoting oxidative stress.

Homocysteine is metabolized through two pathways: remethylation and transsulfuration (See Homocysteine Metabolic Pathways below). Remethylation requires folate and B12 coenzymes; transsulfuration requires B6 coenzyme (Selhub 1999a).

■ Elevated blood levels of homocysteine have been linked with a wide range of health disorders including heart disease, stroke, macular degeneration, hearing loss, migraine, brain atrophy, dementia and cancer.

■ A high-protein diet, especially one that includes red meats and dairy products, is also high in methionine, the parent compound of homocysteine. Following such a diet can increase blood levels of homocysteine.

■ Numerous factors, including prescription drug use, smoking, coffee and alcohol consumption, advancing age, genetics, and obesity contribute to elevated homocysteine levels.

■ Many people carry a genetic variation that is linked with elevated homocysteine levels. People carrying this gene variant suffer from an impaired ability to metabolize folic acid to its active form, but may achieve a significant reduction in plasma homocysteine by taking an active folate (5-MTHF) supplement.

■ Vitamin B2, B6, and B12 supplements as well as those containing choline and TMG work together with folate to maintain homocysteine levels within a healthy range.

■ As humans grow older, homocysteine levels increase substantially. However, although these increased levels are “normal,” they are still associated with higher risk of various health problems.

■ Although some clinical testing laboratories consider homocysteine levels of up to 15.0 µmol/L as normal, I believe this is too high for optimal health and therefore recommends keeping homocysteine levels < 7-8 µmol/L.

■ A program of regular exercise may help people recovering from a heart attack, bypass surgery, or angioplasty to modestly reduce homocysteine levels.

B Vitamins

Cataplex G (Riboflavin) and Homocysteine Reduction.

Vitamin B2 (riboflavin) has long been known to be a determinant of plasma homocysteine levels in healthy individuals with the 5-MTHFR C677T gene variant that causes hyperhomocysteinemia (Hustad 2000). Homocysteine is highly responsive to riboflavin (riboflavin is required as a co-factor by MTHFR), specifically in individuals with the MTHFR 677 TT genotype (McNulty 2006).

A four-week randomized placebo-controlled double-blind trial found that 10 mg/day oral riboflavin supplementation for 28 days lowered plasma homocysteine concentrations in 42 subjects (60 to 94 years) with low riboflavin status (Tavares 2009).

Homocysteine Reduction Treatment Protocol


Individuals who wish to reduce their elevated blood levels of homocysteine may want to adopt the following treatment protocol. Depending upon a number of factors including age, gender, health, diet, drugs, and genetics, this could require taking multiple supplements that work in concert to effectively reduce homocysteine and the risk of vascular disease.

General Guidelines:

■ Reduce methionine-rich foods: Particularly red meats and dairy products. Although methionine is an essential amino acid, it is also suspected to indirectly promote atherosclerotic plaque growth by increasing homocysteine levels.

■ Exercise: In a cardiac rehabilitation program following bypass surgery, angioplasty, or heart attack, 76 participants experienced a modest 12% reduction in homocysteine just by engaging in a program of regular exercise (Ali 1998).

■ Decrease or eliminate: Alcohol, coffee (filtered and unfiltered), and smoking.

■ Weight loss: obesity is associated with higher homocysteine.

The remethylation (or detoxification) of homocysteine requires the following minimum factors: (1) folic acid, (2) vitamin B12, (3) zinc, and (4) TMG.

The following nutrients can provide an effective starting point as a means of reducing homocysteine:

■ Folic Acid B12: 1-2 mg is another option that has been used for years to reduce homocysteine levels.

■ Cataplex B12: (cobalamin): 1 mg daily

■ Cataplex G: (riboflavin): 10 mg daily

■ B6 Niacinaminde: 100 mg daily

■ Zinc Liver Chelate: 30 to 60 mg daily

■ Choline: 250 to 500 mg daily.

Don

Beet root and Betafood®

Betafood® from Standard Process. Introduced in 1943.

Each tablet supplies approximately: 100 mg beet root and 100 mg beet leaf and root juice, with naturally occurring betaine.

Proprietary Blend: 312 mg. Beet (root), oat flour, beet (leaf), and dried beet (root) juice.

Beets are back on my plate this winter. Just started up an intense cardiovascular program and would love a 16% boost with no extra effort. Yet I can't see beets on my plate EVERY day. So to fill in the gaps I'm using Betafood two tabs three times a day (2x3) to make sure I get the added benifts!

Link to info on Beets

Beetroot juice could help people live more active lives

ScienceDaily (2010-12-17) -- New research into the health benefits of beetroot juice suggests it's not only athletes who can benefit from its performance enhancing properties -- its physiological effects could help the elderly or people with heart or lung-conditions enjoy more active lives. ... > read full article

Beet Juice reduces Blood Pressure

ScienceDaily (2008-02-06) -- Researchers have discovered that drinking just 500ml of beetroot juice a day can significantly reduce blood pressure. The findings could have major implications for the treatment of cardiovascular disease. ... > read full article

Nitrate in beetroot juice lowers blood pressure, study finds

ScienceDaily (2010-06-30) -- The nitrate content of beetroot juice is the underlying cause of its blood pressure lowering benefits, research reveals. A new study finds that blood pressure was lowered within 24 hours in people who took nitrate tablets, and people who drank beetroot juice. ... > read full article

Beetroot Juice Boosts Stamina, New Study Shows

ScienceDaily (2009-08-07) -- Drinking beetroot juice boosts your stamina and could help you exercise for up to 16 percent longer. A new study shows for the first time how the nitrate contained in beetroot juice leads to a reduction in oxygen uptake, making exercise less tiring. The study reveals that drinking beetroot juice reduces oxygen uptake to an extent that cannot be achieved by any other known means, including training. ... > read full article
 
Recipe for Roasted Beets and Sauteed Beet Greens:
 
Ingredients


1 bunch beets with greens

1/4 cup olive oil, divided

2 cloves garlic, minced

2 tablespoons chopped onion (optional)

salt and pepper to taste

1 tablespoon red wine vinegar (optional)

Directions

1.Preheat the oven to 350 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens, removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted.

2.Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.

3.When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion, and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.

Don

Managing Inflammation from an Injury - Preparing for the Best Recovery

Managing an athletic injury at time can appear complicated but a few simple steps can make it easier for the practitioner. The sooner the treatment the faster the recovery time. Dr Jeff Spencer DC (Lance Armstrong's Tour DC) claims that treatment received with in four hour of the injury will reduce the recovery time by 50%. The use of R.I.C.E.E. for the first three to five days can also be useful. I use Boswellia Complex, Ligaplex I and Protrypsin; all 2 by 3 immediately and continue for a week to 10 days; the reducing the dosage in half. Additional I use Traumell cream to reduce inflammation locally and reduce bruising. The addition of Black Current Seed Oil at day five will assist with vasodialation in the injured area assisting in clearing swelling in the area and increase the efficacy of the Boswellia Complex. Long term, Ligaplex II is helpful in assisting the ligament achieve full strength.

Boswellia Complex:

Vitamin D deficiency rampant in patients undergoing orthopedic surgery, damaging patient recovery

ScienceDaily (2010-10-07) -- Almost 50 percent of patients undergoing orthopedic surgery have vitamin D deficiency that should be corrected before surgery to improve patient outcomes, according to a new study. ... > read full article

Don

Regular Exercise and More Protein

Exercise


Regular exercise reduces large number of health risks including dementia and some cancers, study finds

ScienceDaily (2010-11-16) -- Regular exercise can reduce around two dozen physical and mental health conditions and slow down how quickly the body ages, according to a research review summarizing the key findings of 40 papers published between 2006 and 2010. ... > read full article
 
 Health conditions covered by the review include: cancer, heart disease, dementia, stroke, type 2 diabetes, depression, obesity and high blood pressure.
 
Health benefits identified by the review include:

•Regular moderate to intense physical activity is associated with decreased risk of coronary heart disease and ischaemic and haemorrhagic stroke.

•A growing body of evidence suggests that increasing physical activity can also reduce the risk of certain types of cancers, osteoporosis, type 2 diabetes, depression, obesity and high blood pressure.

•Evidence of the beneficial effects of physical activity in the primary prevention and management of cancer is growing and there is an association between higher levels of physical activity and lower cancer death rates.

•Research has found that walking or cycling for at least an half-an-hour a day is associated with a reduction in cancer and that when this is increased to an hour cancer incidence falls by 16 per cent.

•Evidence is mixed when it comes to specific cancers. Research has shown a strong relationship between increased physical activity and reduced colon cancer in both sexes. And men who are more active at work -- not just sitting at a desk -- have lower rates of prostate cancer.

•Other cancer studies show that physical activity after diagnosis can aid recovery and improve outcomes.

•Studies have also shown that men who are physically active are less likely to experience erection problems.

•There is growing evidence that physical activity could decrease the risk of dementia in the elderly.

Diet


Eating mostly whole grains, few refined grains linked to lower body fat

ScienceDaily (2010-10-20) -- People who consume several servings of whole grains per day while limiting daily intake of refined grains appear to have less of a type of fat tissue thought to play a key role in triggering cardiovascular disease and type 2 diabetes, a new study suggests. ... > read full article

More protein, less refined starch important for dieting, large study shows

ScienceDaily (2010-11-26) -- If you want to lose weight or avoid gaining weight, you should cut down on finely refined starch calories such as white bread and white rice and instead eat a diet that is high in proteins with more lean meat, low-fat dairy products and beans, large scale study suggests. ... > read full article

The five diet types:

The design comprised the following five diet types:
•A low-protein diet (13% of energy consumed) with a high glycemic index (GI)*

•A low-protein, low-GI diet

•A high-protein (25% of energy consumed), low-GI diet

•A high-protein, high-GI diet

•A control group which followed the current dietary recommendations without special instructions regarding glycemic index levels.

A high-protein, low-GI diet worked best.

Don

Hyrdation and Exercise

Water makes up approximately 60% of your total body composition. In addition, 73% of lean body mass or muscle is composed of water. It is the essential nutrient for survival and is required for all cell functions. Water is also an important constituent in thermoregulation, because it is a major component of blood volume. It is mainly lost through sweat, respiration, and waste. However, when the body is dehydrated, most of the water lost is from the blood.

Sweat Basics
The average person has 2.6 million sweat glands. Sweat is made up of water and electrolytes such as sodium, chloride, and potassium. When the hypothalamus senses an increase in core temperature it will act by increasing blood flow to the skin, stimulating the sweat glands. The result is an increase in the rate of water lost through sweating.

During low- to moderate-intensity exercise of less than one hour, there are minimal electrolyte losses because the body reabsorbs most of the electrolytes from the sweat. However, during moderate- to high-intensity exercise of greater than one hour, the electrolyte loss in sweat becomes significant and the sweat rate is too fast for re-absorption of electrolytes.

Normal fluid and electrolyte loss in urine:

How much water is lost during exercise?
During high-intensity exercise, a person can lose up to 2.0 liters of water per hour! However, 1.0 liter of water per hour is more common. Sweat rate can vary depending on the environmental temperature, humidity, type of clothing worn during exercise, intensity of exercise, fitness level of the individual and acclimation of the individual to the environment. Replacing fluids during and after exercise is very important for staying hydrated and preventing dehydration. Signs of dehydration include dark colored urine (urine should be the color of water with a splash of lemon), muscle cramps, decreased sweat rate, and increased fatigue.

What is the best way to stay hydrated?
According the American College of Sports Medicine (ACSM), before, during and following exercise, water or a carbohydrate/electrolyte drink is recommended to stay hydrated. The drink of choice should be cold in temperature and taste good to the individual. If it’s more palatable to the person, more will be ingested!

ACSM makes the following general recommendations for the amount and type of fluid that should be ingested before, during and after exercise:

*Approximately 24 hours before exercise, an individual is recommended to consume fluids and foods to promote hydration. Fruits, vegetables, and carbohydrates are examples of foods that promote hydration. In addition, avoid too much alcohol and caffeine, as these fluids can cause water loss and promote dehydration.

*Two hours before exercise, 16 ounces (2 cups) of fluid should be ingested to promote hydration and allow time for excretion of excess water.

*During exercise of less than an hour, it is recommended to ingest water every 15 minutes to prevent dehydration. Electrolyte loss is negligible; therefore a carbohydrate drink is not necessary.

*During exercise of greater than an hour (60 min), it is recommended to ingest a carbohydrate and electrolyte drink every 15 minutes.

*Never restrict fluids during exercise! Quite the contrary. Encourage your students to take water breaks during the class. Many aquatic exercise professionals actually plan the hydration breaks into the structure of the class.

*After exercise ingest a carbohydrate and electrolyte solution. The carbohydrate will replenish glycogen stores (muscle carbohydrate stores) and the electrolytes will replenish sodium, chloride, and potassium lost in sweat. The addition of Trace Minerals B-12 maybe helpful to the chronic exerciser as well. In addition, avoid carbonated drinks, as they make you feel full and decrease fluid intake. Adding protein can reduce the amount of carbohydrate necessary to replenishing carbohydrate stores.

Don

Phases of Healing - Nutritional Support

 

Three Phases of Healing

 

 

 

Supplements to assist in completing each phase naturally and optimally.

 

Phase I: Inflammation: 0 to 10 days

• 2 x 3 Boswellia Complex
• 2 x 3 Tuna Oil
• addition of 2 x 2 Thymex if skin is broken.

Phase II: Cell Proliferation and Matrix Deposition:
1 to 30 days

• 2 x 2 Boswellia Complex
• 2 x 2 Tuna Oil/Black Current Seed Oil
• 4 x 3 Multizyme (proteolytic enzyme)

assist in collagen formation and tissue clean-up and healing of vascular tissue.

• 3 x 3 Cataplex A-C-P (vascular integrity)
• 2 x 2 Gota Kola Complex (general tissue healing)
• 3 x 3 Ligaplex I (acute ligament Support)
• 3 x 3 Biost (tendon Support)
• 2 x 2 Nutrimere (protein source)
• 1 x 2 Chezyn (zinc and copper)

Phase III: Matrix Remodeling: day 5 to one year

• 1 x 2 Boswellia Complex
• 2 x 2 Black Current Seed Oil (assists in vasodialation)

addition of appropriate support for the tissue involved.

• 3 x 3 Ligaplex II (ligament)
• 3 x 3 Biost (tendon)
• 2 x 3 Myotrophin PMG (muscle)
• 1 x 2 Nutrimere (protein source)
• 1 x 2 Chezyn (zinc and copper source)

 

 

 

 

 

 

 

 

 



NF-kB the Source of ALL Inflammation

NF-κB is a ubiquitous and well-characterised protein responsible for the regulation of complex phenomena, with a pivotal role in controlling cell signalling in the body under certain physiological and pathological conditions. Among other functions, NF-κB controls the expression of genes encoding the pro-inflammatory cytokines (e. g., IL-1, IL- 2, IL-6, TNF-α, etc.), chemokines (e. g., IL-8, MIP-1α, MCP1, RANTES, eotaxin, etc.), adhesion molecules (e. g., ICAM, VCAM, E-selectin), inducible enzymes (COX-2 and iNOS), growth factors, some of the acute phase proteins, and immune receptors, all of which play critical roles in controlling most inflammatory processes. Since NF-κB represents an important and very attractive therapeutic target to treat many inflammatory diseases, including arthritis, asthma, and the auto-immune diseases, most attention has been paid in the last decade to the identification of compounds that selectively interfere with this pathway.

Inhibition of NF-Kappaβ is increasingly considered a major therapeutic goal in the treatment and prevention of “inflammatory” diseases.

 

Definition: A transcription factor that enhances the production of inflammatory mediators.

 

The activation of nuclear transcription factor-kappa B (NF-kB) has now been linked with a variety of inflammatory diseases including cancer, atherosclerosis, myocardial infarction, diabetes, allergy, asthma, arthritis, Crohn's disease, multiple sclerosis, Alzheimer's disease, osteoporosis, psoriasis, septic shock, and AIDS.

 

Sources of NF-kB inhibition
Nearly every fruit and vegetable contains some NF-kB inhibitors, but some contain much more than others. And if you’re really inflamed (have a condition associated with inflammation) you probably want the ‘expresso’ version (condensed source).
 
So according to this theory, NF-kB is the inflammation master switch and inhibiting it reduces inflammation. We want to reduce inflammation and we know that many plants safely inhibit NF-kB. Therefore all that might be required is to identify those plants that are especially good NF-kB inhibitors and then concentrate them. As it happens, the best way to ‘concentrate’ NF-kB inhibitors is by using those from an assortment of different plants. But the effect is the same. It works better.


Recently, a great number of plant-derived substances have been evaluated as possible inhibitors of the NF-κB pathway. These include a wide range of compound classess, such as lignans (manassantins, (+)-saucernetin, (-)-saucerneol methyl ether), sesquiterpenes (costunolide, parthenolide, celastrol, celaphanol A), diterpenes (excisanin, kamebakaurin), triterpenes (avicin, oleandrin), polyphenols (resveratrol, epigallocatechin gallate, quercetin, rutin), etc. We will discuss the medicinal properties of these compounds with regards to the NF-κB inhibition.

Naturally Occurring NF-κB Inhibitors : Mini Reviews in Medicinal Chemistry, Volume 6, Number 8, August 2006 , pp. 945-951(7)

 

Flavanoids are widely accepted as the predominant polyphenols in our diet.

• Including: anthocyanins, carotenoids flavinols (rutin and quercitin), flavanols (catcechins), terpenoids, etc.

Standard Process and MediHerb products containing significant multiple flavanoids

• Catalyn - carotenoids, flavanosides
• Dosage:  3 to 6 tablets daily
• Cellular Vitality - anthocyanins, tannins, ellagic acid
• Dosage:  3 tablets daily
• Cyruta Plus - rutin and quercitin,
• Dosage:  3 to 6 tablets daily
• Vitanox - catcechins, anthocyanins, curcumin, caffic acid
• Dosage:  2 to 3 tablets daily
• HerbaVital - anthocyanins, tannins, terpenoids
• Dosage:  2 to 4 tablets daily

Food source and preperation

Beneficial effects of vegetables and fruit in preventative nutrition is strongly connected to the content of Flavonoids.



Heating, chopping and/or crushing of vegetables frees-up carotenoids, especially beta-carotene & lycopene. Carotenoids are nearly insoluble in water and are best absorbed when associated with oils.

"Reasoning for Seasoning" concept for health benefits of spice phytonutrients expressed in article by

BHARAT B. AGGARWAL AND SHISHIR SHISHODIA, Cytokine Research Laboratory, Department of Bioimmunotherapy The University of Texas M. D. Anderson Cancer Center.

Extensive research in the last few years has shown that the pathway that activates this transcription factor (NF-kB) can be interrupted by phytochemicals derived from spices such as turmeric (curcumin), red pepper (capsaicin), cloves (eugenol), ginger (gingerol), cumin, anise and fennel (anethol), basil and rosemary (ursolic acid), garlic (diallyl sulfide, Sallylmercaptocysteine, ajoene), and pomegranate (ellagic acid). For the first time, therefore, research provides "reasoning for seasoning.”

Your mom was right eat you vegetables, eat a variety of them and try something new.

Don

Does Taking Antioxidant Vitamin Suppliments Work? Could your Mother be Right?

Free the Free Radicals
By: GRETCHEN REYNOLDS
Published: October 6, 2010
Does taking antioxidant vitamin supplements work?

http://well.blogs.nytimes.com/2010/10/06/phys-ed-free-the-free-radicals/

We’re all used to hearing that everything we once thought was good for us is not. But even within that framework, the latest science about antioxidants, free radicals and exercise is telling. As many of us have heard, free radicals are molecules created by the breakdown of oxygen during metabolism. Each of us constantly creates free radicals simply by living and breathing. But these molecules are highly reactive and capricious, sometimes attacking other cells and damaging tissue. Wilding free radicals have been linked with a number of diseases and with aging. Exercise, because it requires increased oxygen consumption, also increases the production of free radicals. So, many experts began urging the fitness-minded to pop large doses of antioxidant vitamin supplements, like vitamins C and E, to counteract the presumed damaging effects of the free radicals. Food alone would not supply sufficient levels of the necessary antioxidants, it was thought. The exercising body needed help from vitamins.

But then a few years ago, researchers from the University of Valencia in Spain and the University of Wisconsin in Madison set out to study what would happen if you tried to prevent exercising muscles from creating free radicals. They had laboratory rats run on small treadmills until they were exhausted. Some of the rats had been injected with a powerful, pharmaceutical-grade antioxidant that works in the body to halt the production of most free radicals. After the rats ran, the researchers measured the levels of a number of substances in their leg muscles. Not surprisingly, the injected rats showed almost no free-radical activity. They were virtually immune to what scientists had considered a kind of bodily damage.

The leg muscles of the other exercised rats, though, teemed with free radicals. But at the same time, they buzzed with other, unexpected biochemical reactions. In their legs, genes were being expressed that activated growth factors that, in turn, increased levels of ‘‘important enzymes associated with cell defense’’ and ‘‘adaptation to exercise,’’ the researchers wrote. There was hardly any similar activity in the rats with low free-radical levels. Somehow, the researchers speculated, the free radicals had jump-started a process that over time would allow the rats’ muscles to adapt to exercise. Suppressing the production of free radicals had, they concluded, prevented the ‘‘activation of important signaling pathways’’ and altered the muscles’ ability to adapt to exercise. As a result, they wrote, ‘‘the practice of taking antioxidants’’ to ward off the presumed free-radical damage caused by exercise ‘‘may have to be re-evaluated.’’

They published their findings in 2005, and since then a number of other studies have replicated and expanded on their results, to thought-provoking effect. One of the most reverberant experiments, published last year, enrolled a group of young men in a monthlong exercise program. Some swallowed moderately high doses of the antioxidant vitamins C and E. Others did not. At the end of the month, the men not taking the vitamins showed higher-than-average activity in their bodies’ innate antioxidant defense system. The men downing the vitamins did not, which makes sense; the antioxidant vitamins were mopping up the free radicals for them. But at the same time, the men not taking vitamins significantly increased their insulin sensitivity, a key measure of the health benefits of exercise, while those taking the antioxidants did not. Apparently, when the body’s natural antioxidant defense system went into high gear, so did its ability to handle insulin. Removing the necessity for the body to deal, on its own, with the free radicals also prevented other adaptations that make exercise healthy.

What these findings mean for those of us who work out regularly is still being determined by scientists. But one message is clear. ‘‘The evidence suggests that large amounts of antioxidants are not needed’’ by most athletes, even those training strenuously, said Li Li Ji, a professor of exercise physiology and nutritional science at the University of Wisconsin and one of the authors of the rat study. ‘‘The body adapts,’’ he said, a process that can, it seems, be altered by antioxidant supplements.

Another lesson: ‘‘Eat well,’’ he said. Although this is not yet proved, it seems likely, he continued, that antioxidants from foods, like blueberries, green tea and carrots, may work in tandem with the body’s natural antioxidant defenses better than those from supplements.

But the overriding lesson of the newest science about exercise and antioxidants may be as simple as: let the body be. ‘‘It is quite a smart machine,’’ Dr. Ji said. ‘‘It knows how to respond’’ to stresses like a hard run, without the need for antioxidant pills. Just eat foods high in phytonutrients.

More on this soon....the role of anti-inflammatory compound of plant origin in the MODULATION of pro-inflammatory cytokines such as NF-kB and TNF-alpha. Food and condensed food maybe our best source in modulating our bodies responses to the environ.

Vitamin D: Asthma and Influenza

Vitamin D Helps Fend Off Flu, Asthma Attacks: Study

SOURCE: American Journal of Clinical Nutrition, online March 10, 2010

(Reuters Health) - In a study of Japanese schoolchildren, vitamin D supplements taken during the winter and early spring helped prevent seasonal flu and asthma attacks.

The idea for the study, study chief Dr. Mitsuyoshi Urashima, told Reuters Health, came from an earlier study looking at whether vitamin D could help prevent the bone-thinning disease osteoporosis. The researchers in that study noticed that people taking vitamin D were three times less likely to report cold and flu symptoms.

This led Urashima, of Jikei University School of Medicine, Tokyo, and colleagues to randomly assign a group of 6- to 15-year-old children to take vitamin D3 supplements (1,200 international units daily) or inactive placebo during a cold and flu season.

Vitamin D3, or cholecalciferol, is more readily absorbed by the body and more potent than vitamin D2, or ergocalciferol, the form often found in multivitamins.

During the study, conducted between December 2008 and March 2009, 31 of 167 children taking placebo caught influenza A, the most common form of the virus, compared with only 18 of 167 taking vitamin D.

The vitamin D group was 58 percent less likely to catch influenza A, the researchers report in the American Journal of Clinical Nutrition.

Vitamin D also appeared to suppress asthma attacks in children with a history of asthma. Two children taking vitamin D had asthma attacks during the study, compared to 12 children taking placebo. Urashima admitted to being a bit surprised by this finding and hopes to confirm it in a randomized trial targeting children with asthma.

Dr. Adit Ginde, of University of Colorado Denver School of Medicine, who was not involved in the study, told Reuters Health: "This is the first time a study has been done that rigorously shows that vitamin D supplementation can reduce a type of influenza in a dedicated clinical trial." Ginde and colleagues published a study a year ago showing that asthmatics with lower vitamin D levels were at five times the risk for colds and flu.

In the Japanese study, vitamin D supplementation did not prevent influenza type B, which tends to appear later in the flu season than the "A" flu variety.

Ginde said there is no solid explanation for why vitamin D prevented influenza A and not influenza B. "The immune system fights different viruses in different ways. This finding needs to be explored in more detail," Ginde said.

Based on the current study, giving kids vitamin D supplements during the winter may help reduce cases of influenza A, the researchers conclude. Urashima suggests that children could take 1,200 IU per day starting in September to prevent flu and asthma attacks during the flu season.

Taking one tablet of Cataplex D morning and evening will supply you with 1600 IU's of vitamin D.

Don

Sleep - not to long; not to short seems to be the key

Not more than eight (8) and not less than six (6) hours a night maybe the key in maintaining weight, living longer and reducing your risk for cardiovascular disease and diabetes.

Women's study finds longevity means getting just enough sleep

ScienceDaily (2010-10-01) -- A new study, derived from novel sleep research 14 years earlier, suggests that the secret to a long life may come with just enough sleep. Less than five hours a night is probably not enough; eight hours is probably too much. ... > read full article
 
Sleep Duration Related To Having Metabolic Syndrome

ScienceDaily (2008-05-01) -- Short and long sleepers are more likely to have metabolic syndrome, or a combination of medical disorders that increase the risk of developing cardiovascular disease. According to the results, the odds for having the metabolic syndrome increased by more than 45 percent in both short and long sleepers. ... > read full article

Aerobic exercise relieves insomnia

ScienceDaily (2010-09-15) -- Millions of middle-aged and older adults who suffer from insomnia have a new drug-free prescription for a more restful night's sleep. Regular aerobic exercise dramatically improves the quality of sleep, mood and vitality, according to a new study. ... > read full article


Long sleep duration linked to an increased risk of metabolic syndrome in older adults

ScienceDaily (2010-06-10) -- Participants reporting a daily sleep duration of eight hours or more including naps were 15 percent more likely to have metabolic syndrome. This relationship remained unchanged after full adjustment for potential confounders. Participants who reported a short sleep duration of less than six hours initially were 14 percent more likely to have metabolic syndrome; this association disappeared after controlling for potential confounders. Participants were 29,310 people 50 years of age or older in Guangzhou, China. ... > read full article
 

Chronic Insomnia With Short Sleep Duration Is Significant Risk Factor For Hypertension

ScienceDaily (2009-04-09) -- A new study is the first to demonstrate that chronic insomnia with objectively measured short sleep time is an independent and clinically significant risk factor for hypertension. ... > read full article
 

Short, Long Sleep Duration Is Associated With Future Weight Gain In Adults#

ScienceDaily (2008-04-04) -- Both short and long sleeping times predict an increased risk of future body weight and fat gain in adults. Short and long duration sleepers were 35 percent and 25 percent more likely to experience a 5 kg weight gain, respectively, as compared with average duration sleepers over six years. The risk of developing obesity was elevated for short and long duration sleepers as compared with average duration sleepers, with 27 percent and 21 percent increases in risk, respectively. ... > read full article
 

Too Much Or Too Little Sleep Increases Risk Of Diabetes

ScienceDaily (2009-04-23) -- Scientists have found that people who sleep too much or not enough are at greater risk of developing type 2 diabetes or impaired glucose tolerance. The risk is 2.5 times higher for people who sleep less than seven hours or more than eight hours a night. ... > read full article

Sleep May Be Factor In Weight Control

ScienceDaily (2009-05-19) -- Could sleep be a critical component to maintaining a healthy body weight? According to new research, body mass index is linked to length and quality of sleep in a surprisingly consistent fashion. ... > read full article
 
The American Academy of Sleep Medicine offers the following tips on how to get a good night's sleep:


•Follow a consistent bedtime routine.

•Establish a relaxing setting at bedtime.

•Get a full night's sleep every night.

•Avoid foods or drinks that contain caffeine, as well as any medicine that has a stimulant, prior to bedtime.

•Do not bring your worries to bed with you.

•Do not go to bed hungry, but don't eat a big meal before bedtime either.

•Avoid any rigorous exercise within six hours of your bedtime.

•Make your bedroom quiet, dark and a little bit cool.

•Get up at the same time every morning.
 

 

Valerian Root and Passion Flower can also assist in calming you down at bed time; Valarian Root Complex from Mediherb Valerian Complex contains Valerian, Passion Flower and Zizyphus spinosa. Together these herbs and their constituents can help the body to: support nervous system health and obtain relief from occasional sleeplessness; use one to two tablets 20-30 min before bed . The use of a blood sugar stabilizing product such as A-F Betafood from Standard Process can also assist in sleep maintenance; by assisting the body in creating glycogen stores thus providing a constant source of fuel during sleep; use two to four tablets 20-30 min before bed time. Increased lactic acid and its subsquent build up is also a strong adrenal stimulant causing patients to awaken and then being unable to return to sleep.Cataplex B can assist this condition. (from Walther).

Book - "The Promise of Sleep" Dr William C. Dement, M.D., Ph.D. great resourse.

Review  - Healthful sleep has been empirically proven to be the single most important factor in predicting longevity, more influential than diet, exercise, or heredity. And yet we are a sleep-sick society, ignorant of the facts of sleep--and the price of sleep deprivation. In this groundbreaking book, based on decades of study on the frontiers of sleep science, Dr. William Dement, founder and director of the Stanford University Sleep Research Center, explains what happens when we sleep, when we don't, and how we can reclaim the most powerful--and underrated--health miracle of all.

Don

Probiotics - Lactic Acid Yeast

Lactic acid bacteria are among the most important groups of microorganisms used in food fermentations. They contribute to the taste and texture of fermented products and inhibit food spoilage bacteria by producing growth-inhibiting substances and large amounts of lactic acid. As agents of fermentation LAB are involved in making yogurt, cheese, cultured butter, sour cream, sausage, cucumber pickles, olives and sauerkraut, but some species may spoil beer, wine and processed meats.

Fermentation of Foods by Lactic Acid Bacteria
Many human foods are plants or animal products which have been fermented by lactic acid bacteria, since these bacteria possess properties that can benefit food production or conversion. The acidic and organoleptic properties of fermented foods result from the metabolic activities of these microorganisms. Foods such as ripened cheeses, fermented sausages, sauerkraut and pickles have not only a greatly extended shelf life compared to the raw materials from which they are derived, but also aroma and flavor characteristics contributed directly or indirectly by the fermenting organisms.

Because they obtain energy only from the metabolism of sugars, lactic acid bacteria are restricted to environments in which sugars are present. They have limited biosynthetic ability, having evolved in environments that are rich in amino acids, vitamins, purines and pyrimidines, so they must be cultivated in complex media that fulfill all their nutritional requirements. Most are free-living or live in beneficial or harmless associations with animals, although some are opportunistic pathogens. They are found in milk and milk products and in decaying plant materials. They are normal flora of humans in the oral cavity, the intestinal tract and the vagina, where they play a beneficial role.

Recent research suggests that reestablishing the balance between the number and proportion of different bacterial species present in the gastrointestinal tract can normalize the permeability, motility, metabolism, immune response and other functions of the gut. One natural way to achieve this goal is by ingesting adequate number of selected species of lactic acid bacteria (i.e. Lactobacilli, Streptococcus) and Bifidobacteria.


Lactic Acid Yeast from Standard Process
Purpose: Convert Carbohydrates in food to lactic acid, thereby acidifying the GI tract and inhibiting pathogenic bacterial growth. (Lactobacillus acidophilus, the analogous bacterium, only converts milk sugar to lactic acid.) Promotes intestinal absorption of Ca.


From the Clinical Reference Guide: Intestinal flora support, acidification of GI tract, converts all carbohydrate to lactic acid, protein and mineral (especially Ca, Zn, Fe) assimilation.

USE: Disruption of intestinal flora, antibiotic therapy adjunct, flatulence (2 hrs after meals), halitosis, toxemia, malassimilation disorder, constipation.

Question: What actually is yogurt?

John Courtney: Yogurt is a bacillus that is naturally found in sour milk—one of many. To make yogurt you would sterilize milk then seed it with a culture of whatever bacillus you choose. Different strains of bacillus produce different flavors. Yogurt is good for you but sour milk is even better because it hasn't been cooked. Tests have been conducted showing the effects of pasteurization. The bacteria count in pasteurized milk is way down real low compared to raw milk. But if you keep both under ideal conditions and test again after 12 to 48 hours the bacteria count in the pasteurized milk will be much higher than in the raw milk. Why? Because the protective factors normally found in milk are destroyed by cooking allowing the bacteria to increase. So pasteurized milk is a very inferior product— it often causes constipation along with other problems. Most of the nutrients which were present in the milk to begin with are destroyed or rendered unacceptable to the human body by the pasteurization process. So much for that. The lactic acid yeast organism that we use in our Lactic Acid Yeast wafers does the same thing that lactic acid bacillus does with one difference. Lactic acid bacillus only changes milk sugar to lactic acid whereas lactic acid yeast organism changes any carbohydrate to lactic acid. I don't think anyone else uses the lactic acid yeast organism; other companies use lactic acid bacillus. We also put a few additional food factors into Lactic Acid Yeast to make sure that it builds the patient up.

Reasearch Studies Supporting the Efficacy of Lactic Acid Yeast (Probiotics)

Gionchetti P. et al. Oral bacteriotherapy as maintenance treatment in patients with chronic pouchitis. Gastroenterology 2000; 119(2):305-309.

Gionchetti P. et al. Prophylaxis of pouchitis onset with probiotic therapy. Gastroeterology 2003; 124(5):1202-1209

Venturi A. et al. Impact on the composition of the fecal flora by a new probiotic preparation. Aliment Pharmacol Ther. 1999; 13(8):1103-1108

Campieri M. et al. Combination of antibiotic and probiotic treatment is efficacious in prophylaxis of post-operative recurrence of Crohn's disease. Gastroenterology 2000; 118:A4179

Delia P. et al. Prevention of radiation-induced diarrhea with the use of VSL#3, a new high-potency probiotic preparation. Am. J. Gastroenterology 2002; 97(8):13-15.

Kim HJ. et al. A randomized controlled trial of a probiotic, VSL#3, on gut transit and symptoms in diarrhea-predominant irritable bowel syndrome. Aliment Pharmacol Ther 2003; 17:895-904

Bazzocchi G. et al. Changes in symptoms, distension-stimulated colonic motility and in fecal microbiological features after oral bacteriotherapy in patients with diarrhea-predominant IBS (D-IBS) or with functional diarrhea (FD). Am. J. Gastroenterology 2002; 97(9):A847

Mimura T. el al. Once daily high dose probiotic therapy maintains remission and improved quality of life in patients with recurrent or refractory pouchitis. Gastroenterology 2002; 122:A81

Brigidi P. et al. Effects of probiotic administration upon the composition and enzymatic activity of human fecal microbiota in patients with irritable bowel syndrome or functional diarrhea. Res. Microbiol. 2001; 152:735-41.

Balfour RB. Editorial: Probiotics in Chronic Pouchitis: Restoring Luminal Microbial Balance. Gastroenterology 2000: 119(2):584-585.

Katz JA. Editorial: Prevention is the Best Defence: Probiotic Prophylaxis of Pouchitis. Gastroenterology 2003; 124(5):1535-1537.

Some Vitamin D Refernces Various Topics

Vitamin D References:

Alvarez JA and Ashraf A. Role of Vitamin D in Insulin Secretion and Insulin Sensitivity for Glucose Homeostasis. International Journal of Endocrinology, vol. 2010, Article ID 351385, 18 pages. 2010.

Annweiler C, Schott AM, Allali G, et al. Association of vitamin D deficiency with cognitive impairment in older women: cross-sectional study. Neurology. 2010 Jan 5;74(1):27-32. 2010.

Barnard K and Colón-Emeric C. Extraskeletal effects of vitamin D in older adults: cardiovascular disease, mortality, mood, and cognition. Am J Geriatr Pharmacother. 2010 Feb;8(1):4-33. 2010.

Bischoff-Ferrari HA, Giovannucci E, Willett WC, Dietrich T, Dawson-Hughes B. Estimation of optimal serum concentrations of 25-hydroxyvitamin D for multiple health outcomes. Am J Clin Nutr. 2006 Jul;84(1):18-28. 2006. PMID:16825677.

Blaney GP, Albert PJ and Proal AD. Vitamin D metabolites as clinical markers in autoimmune and chronic disease. Ann N Y Acad Sci. 2009 Sep;1173:384-90. 2009.

Buckley LM, et al. Calcium and vitamin D3 supplementation prevents bone loss in the spine secondary to low-dose corticosteroids in patients with rheumatoid arthritis. Ann Intern Med 1996; 125:961-968 1996.

Campbell FC, Xu H, El-Tanani M, et al. The yin and yang of vitamin D receptor (VDR) signaling in neoplastic progression: operational networks and tissue-specific growth control. Biochem Pharmacol. 2010 Jan 1;79(1):1-9. 2010.

Chen TC, Chimeh F, Lu Z, et al. Factors that influence the cutaneous synthesis and dietary sources of vitamin D. Arch Biochem Biophys. 2007 Apr 15;460(2):213-7. 2007.

Chiang KC, Chen TC. Vitamin D for the prevention and treatment of pancreatic cancer. World J Gastroenterol. 2009 Jul 21;15(27):3349-54. 2009.

Chun RF, Adams JS, and Hewison M. Back to the future: a new look at 'old' vitamin D. J Endocrinol. 2008 Aug;198(2):261-9. Epub 2008 May 21. 2008.

Davis CD. Low dietary copper increases fecal free radical production, fecal water alkaline phosphatase activity and cytotoxicity in healthy men. J Nutr. 2003 Feb; 133(2):522-7 2003.

Davis ND, JL Armstrong. KW Myers. Bering Sea salmon food habits:. Final Report to the Yukon Drainage Fisheries Association. SAFS-UW-0311. Fisheries Research Institute, School of Aquatic and Fisheries Sciences, University of Washington, Seattle. December 2003, p.34. 2003.

Dawson-Hughes B, et al. Effect of vitamin D supplementation on wintertime and overall bone loss in healthy postmenopausal women. Annals of Internal Medicine 1991; 115(7):505-512 1991.

Dietrich T, Joshipura KJ, Dawson-Hughes B, Bischoff-Ferrari HA. Association between serum concentrations of 25-hydroxyvitamin D3 and periodontal disease in the US population. Am J Clin Nutr. 2004 Jul;80(1):108-13. 2004. PMID:15213036.

Evans D. High Prevalence of Vitamin D Deficiency in HIV-Positive Men. Journal of Clinical Oncology, Vol 27, No 13 (May 1), 2009: pp. 2151-2156. 2009.

Feskanich D, Willett WC and Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr 2003 Feb;77(2):504-11 2003.

Garland CF, Garland FC, Gorham ED, Lipkin M, Newmark H, Mohr SB, Holick MF. The role of vitamin D in cancer prevention. Am J Public Health. 2006 Feb;96(2):252-61. Epub 2005 Dec 27 2006. PMID:16380576.

Gilchrest BA. Vitamin D and Health in the 21st Century: an Update. Sun exposure and vitamin D sufficiency. American Journal of Clinical Nutrition, Vol. 88, No. 2, 570S-577S, August 2008. 2008.

Gilsanz V, Kremer A, Mo AO, et al. Vitamin D Status and Its Relation to Muscle Mass and Muscle Fat in Young Women. J Clin Endocrinol Metab. 2010 Feb 17. [Epub ahead of print] 2010.

Giovnnucci E, Liu Y, Hollis BW, et al. 25-hydroxyvitamin D and risk of myocardial infarction in men: a prospective study. Arch Intern Med. 2008 Jun 9;168(11):1174-80. 2008.

Gocek E and Studzinski GP. Vitamin D and differentiation in cancer. Crit Rev Clin Lab Sci. 2009;46(4):190-209. 2009.

Gordon CM, Feldman HA, Sinclair L, et al. Prevalence of vitamin D deficiency among healthy infants and toddlers. Arch Pediatr Adolesc Med. 2008 Jun;162(6):505-12. 2008.

Harris SS. Symposium: Optimizing Vitamin D Intake for Populations with Special Needs: Barriers to Effective Food Fortification and Supplementation. Vitamin D and African Americans. American Society for Nutrition J. Nutr. 136:1126-1129, April 2006. 2006.

Hollis BW, Wagner CL. Nutritional vitamin D status during pregnancy: reasons for concern. CMAJ. 2006 Apr 25;174(9):1287-90. 2006. PMID:16636329.

Houghton LA and Vieth R. The case against ergocalciferol (vitamin D2) as a vitamin supplement. Am J Clin Nutr. 2006 Oct;84(4):694-7. 2006.

Hunter D, et al. A randomized controlled trial of vitamin D supplementation on preventing postmenopausal bone loss and modifying bone metabolism using identical twin pairs. Journal of Bone and Mineral Research 2000; 15:2276-2283 2000.

Jorde R, Sneve M, Torjesen PA, et al. No significant effect on bone mineral density by high doses of vitamin D3 given to overweight subjects for one year. Nutr J. 2010 Jan 7;9:1. 2010.

Kulie T, Groff A, Redmer J, et al. Vitamin D: an evidence-based review. J Am Board Fam Med. 2009 Nov-Dec;22(6):698-706. 2009.

Kumar J, Muntner P, Kaskel FJ, et al. Prevalence and Associations of 25-Hydroxyvitamin D Deficiency in US Children: NHANES 2001-2004. Pediatrics, Sep 2009; 124: e362 - e370. 2009.

Leventis P and Patel S. Clinical aspects of vitamin D in the management of rheumatoid arthritis. Rheumatology 2008; 47:1617-1621. 2008.

Motsinger-Reif AA, Antas PRZ, Oki NO, et al. Polymorphisms in IL-1, vitamin D receptor Fok1, and Toll-like receptor 2 are associated with extrapulmonary tuberculosis. BMC Medical Genetics 2010, 11:37 (2 March 2010) 2010.

Rovner AJ and O'Brien KO. Hypovitaminosis D among healthy children in the United States: a review of the current evidence. Arch Pediatr Adolesc Med. 2008 Jun;162(6):513-9. 2008.

Schwartz GG, Blot WJ. Vitamin D status and cancer incidence and mortality: something new under the sun. J Natl Cancer Inst. 2006 Apr 5;98(7):428-30. 2006. PMID:16595770.

Ullah MI, Uwaifo GI, Nicholas WC, et al. Does Vitamin D Deficiency Cause Hypertension? Current Evidence from Clinical Studies and Potential Mechanisms. International Journal of Endocrinology, vol. 2010, Article ID 579640, 11 pages, 2010. 2010.

Upreti P, Mistry VV, and Warthesen JJ. Estimation and Fortification of Vitamin D3 in Pasteurized Process Cheese. Journal of Dairy Science 2002, Vol. 85 No. 12 3173-3181. 2002.

Weber KT, Weglicki WB, and Simpson RU. Macro- and micronutrient dyshomeostasis in the adverse structural remodelling of myocardium. Cardiovasc Res. 2009 Feb 15;81(3):500-8. 2009.

Weenink JJ, Oudemans-van Straaten H, Yap HT, et al. High prevalence of severe vitamin D deficiency in intensive care patients. 30th International Symposium on Intensive Care and Emergency MedicineBrussels, Belgium. 9-12 March 2010. Critical Care 2010, 14(Suppl 1): P588doi:10.1186/cc8820. 2010.

White JH. Vitamin D Signaling, Infectious Diseases, and Regulation of Innate Immunity. Infection and Immunity, September 2008, Vol. 76, No. 9, p. 3837-3843. 2008.

William B. Hall, Amy A. Sparks, and Robert M. Aris. Vitamin D Deficiency in Cystic Fibrosis. International Journal of Endocrinology, vol. 2010, Article ID 218691, 9 pages, 2010. doi:10.1155/2010/218691 2010.

Higher Dairy Calcium Intake and Increased Serum Vitamin D are Related to Greater Diet-induced Weight Loss

Higher dairy calcium intake and increased serum vitamin D are related to greater diet-induced weight loss, Israeli study finds

ScienceDaily (2010-09-22) -- A new study conducted by researchers in Israel reveals that higher dairy calcium intake and increased serum vitamin D are related to greater diet-induced weight loss. ... > read full article
 
Previous article.....
 

Diet Rich In Calcium Aids Weight Loss In People With Calcium Deficient Diets

ScienceDaily (2009-03-19) -- Boosting calcium consumption spurs weight loss, according to a study published in the British Journal of Nutrition, but only in people whose diets are calcium deficient. ... > read full article
 
another reason to maintain protein and calcium intake during a weight loss program

How To Lose Weight Without Losing Bone

ScienceDaily (2008-06-06) -- A higher-protein diet that emphasizes lean meats and low-fat dairy foods as sources of protein and calcium can mean weight loss without bone loss -- and the evidence is in bone scans taken throughout a new study. ... > read full article
 
So with these thoughts in mind -- consider having those of your clients who are embarking on a weight loss program get their Vitamin D status checked and maintain their calcium and protein intake.  Standard Process NEW Bone Health daily fundimentals packets may assist your clients in this area in that they have Calcifood wafers and Cataplex D in them. If your clients are embarking on a purification program then the addition of Whey Pro Complete can help them provide the minimum protein required for optimal uptake of calcium. Dietary protein intakes at and below 0.8 g/kg were associated with a probable reduction in intestinal calcium absorption http://www.ncbi.nlm.nih.gov/pubmed/12936953.  The combination of all three (Vitamin D, Calcium, Whey Protein) resulted in weight loss regardless of levels of calories from fat or sucrose http://www.nrjournal.com/article/S0271-5317(08)00188-7/abstract.
 
other Calcium/Protein links:
 
http://jn.nutrition.org/cgi/content/full/133/3/852S
 
http://www.ajcn.org/cgi/content/full/75/4/609
 
http://www.ncbi.nlm.nih.gov/pubmed/12612169
 
Don
 
 
 

Food Falicies

Check the Fine Print for these Common Food Fallacies


Bonnie Taub-Dix, registered dietitian, weight loss expert, and author of the new Read It Before You Eat It interprets the often-misleading markers on your favorite snacks.

Catches Your Eye: 0g trans fat
Look Closer: Trans fat-up to 0.5 grams in each unreasonably tiny portion

Why: “This is a labeling loophole,” says Taub-Dix. “Under FDA regulations, this claim is true even for products containing trans fat. Look at the ingredients on the back-if ‘hydrogenated oil’ or ‘partially hydrogenated oil’ are listed, it does have trans fat. Under current FDA regulations, manufacturers can include this label as long as the product contains less than 0.5 grams trans fat per serving.”

Catches Your Eye: Gluten-free
Look Closer: Trace amounts of wheat protein

Why: “Even though a product may have been fine for your allergy before, manufacturers change formulas, and it may no longer be safe. If you have food allergies, check the ‘May Contain’ statement under the ingredients every time. The eight allergens manufacturers must acknowledge are: milk, eggs, crustacean shellfish, tree nuts, wheat, peanuts, soy, and fish.”

Catches Your Eye: Vegetarian
Look Closer: A product that may contain fish

Why: “Vegetarians and vegans often look for kosher foods with the label ‘parve’-meaning the product contains no meat or dairy products. What they may not realize is that these items can still contain eggs, fish, or honey.”

Catches Your Eye: Organic
Look Closer: No information about nutritional content.

Why: “Many people feel ‘organic’ equals ‘healthy.’ Don’t be fooled: ‘Organic’ only reveals how it was grown and processed; it doesn’t communicate anything about the product’s nutrients or whether or not it was grown locally. Thirty percent of ‘organic’ products are imported from China. The organic versions of some produce are better because inorganic produce is more likely to be contaminated with pesticides.”

Catches Your Eye: All Natural
Look Closer: A definition meant for meat and poultry, applied to everything from potato chips to frozen yogurt.

Why: “The USDA created this label for meat and poultry; it has not been defined by the FDA. If you see it on anything other than meat and poultry, it has virtually no significance. Sugar is natural, so it’s OK to label something with a lot of sugar as ‘all natural’.”

Vitamin D and Athletic Performance

Bioletics www.bioletics.com.

An optimum level of vitamin D is an absolute essential for any athlete. Recent research has proven that vitamin D boosts immunity, hormonal activity, brain function and metabolism. It promotes muscular strength, speeds recovery and enhances both reaction time and balance.

In order to understand how vitamin D may impact your athletic performance, it is important to know that the active form of vitamin D is actually a hormone that, in many ways, acts like testosterone or growth hormone. It works directly at the cellular level of your body, directing all physical processes related to growth, repair and performance.

Although vitamin D can be obtained in small amounts from the food we eat, the sun is a better source. When UVB rays penetrate the skin, they unlock the body’s ability to make its own supply of vitamin D.

The human body can make thousands of units of vitamin D with the proper amount exposure to sunlight. When sunbathing during the summer months, the body can naturally produce about 20,000 IU’s of vitamin D—the same amount of vitamin D in 200 glasses of milk or the equivalent of that found in about 50 multivitamins.

Most athletes, however, don’t come close to getting enough sun to satisfy their bodies’ vitamin D needs—not even those who spend several hours training outside every day. Approximately 75% of all athletes are vitamin D deficient. Chances are, you’re deficient in vitamin D, too.

Your body requires 4,000 IU’s daily, just to maintain its current vitamin D level. In order to actually raise it, you’ll need to increase your amount of sun exposure (which isn’t always practical or possible, especially during the winter months) or take an oral vitamin D3 supplement.

A few words of advice:

Do NOT take vitamin D2 supplements. This unnatural from of vitamin D is 50% less effective than vitamin D3 and is metabolized into potentially-toxic substances. Vitamin D2 is very expensive and only available by prescription

Two very important things to remember:

1. It is absolutely essential that you get your vitamin D levels assessed regularly (a simple finger stick is all that’s required). While the body will not produce more vitamin D than it needs, it is possible to take too much vitamin D orally.

Optimal levels of vitamin D fall within the range of 50-65 ng/ml (nanograms per milliliter). To safely and accurately determine your needs, first establish your baseline level. After following a vitamin D supplementation program for three months, repeat the assessment. Once your levels have reached an optimal range, switch to a maintenance dose. Then, consider assessing yourself at regular intervals in March (following winter when your level is likely to be at its lowest) and August/September (when it is likely to be a its highest).

An inexpensive, at-home assessment kit can purchase at www.bioletics.com

2. There is no optimal dose of vitamin D. Because you are a biologically-unique individual, your need for vitamin D (from either the sun or supplementation) will be different from any other athlete’s. The approximate dosage of vitamin D needed to maintain a blood level between 50-80ng/ml is 1,000 units of vitamin D3 per 25 pounds of body weight daily. But it may take double—or triple—that amount to raise your level if it is very low.

We are only beginning to realize what our bodies have intuitively known for thousands of years—the sun provides us with tremendous healing and performance potential. Restoring optimal vitamin D levels with regular and managed exposure to UV light and/or oral supplementation is one of the most important things you can do for your athletic body.