Protein Powder Basics

The fact of the matter is that protein supplementation works and does so with a great deal of efficacy with regards to stimulating muscle protein synthesis (MPS). In other words, protein supplementation helps the fitness enthusiast increase muscle mass, muscle tone and definition, and therefore aids in the process of fat loss; exactly what we want from it. If you aren't taking enough protein in during a diet, it won't make a difference what form you're using, you will still lose muscle tissue.
In one study published by the Journal of Nutrition researchers did note that casein protein is especially of a higher quality when compared to soy, making it an important source of protein to be getting. If you happen to be following a vegetarian diet where meat is limited (another high quality source of protein), then adding in casein if you're okay with dairy products will be your next best bet.

There are numerous brands of protein powders out there, and of course, there are numerous sources of protein from which to choose, whey and casein being the most popular. The one question being common to all: Which is better, whey or casein?

What is it and where does it come from?

Casein

Casein is dairy protein and accounts for almost 80% of all proteins found in cow's milk. It has a very rich pool of amino acids, almost identical to whey protein, which is a byproduct of cheese. This pool of amino acids is high in essential aminos, which are responsible for muscle protein synthesis, or MPS.

When ingested, casein forms a clot in the stomach which slows down the rate of gastric emptying, which affects the rate at which amino acids are absorbed into the blood stream. In other words, because of this clot, the casein takes longer to be digested in the stomach, which slows down the amount of amino acids being released into the small intestine where they are absorbed.

This slow and steady flow of amino acids creates a prolonged yet low rate of MPS. This makes casein the ideal protein supplement to take when going to bed, or when you know you will be going prolonged periods without the opportunity to refuel.

Much like whey protein, there are numerous standard choices when it comes to casein supplements. The most common casein supplements are milk protein and calcium caseinate. However, the most effective is micellar casein.

Micellar casein is to slow release protein supplements, what hydrolyzed whey is to fast acting proteins. These are the pinnacle of protein supplementation.

Disadvantages

Slow digestion can be a negative before or after training when you are trying to get amino acids into the system quickly. People who have problems with lactose may have gas, and some people are allergic, which can cause bloating. The sodium content can cause bloating.

Whey protein

Out of the many protein sources out there, whey protein is the ultimate. Whey is a natural byproduct of the cheese-making process (from milk). Approximately 20 percent of the protein found in milk is whey protein. Whey is rich in branch chain amino acids, lactose, minerals, and vitamins and contains lactalbumin (similar to serum albumin) and traces of fat.

Ionic whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

Whey protein has been shown to increase protein synthesis. Some studies have also indicated that whey contributes to immune function among others.

Whey has also shown powerful antioxidant effects as it enhances glutathione levels. Glutathione is a tri-peptide that contains one amino acid residue from each of the following: glutamic acid, cysteine, and glycine. Glutathione occurs widely in plant and animal tissues and plays a major role in protecting skeletal muscle and other body tissues from oxidative damage.

Glutathione helps maintain compounds such as iron in its proper oxidation state in hemoglobin. Protein sources containing high levels of cysteine (whey contains 2-2.5 percent cysteine) may be effective in maintaining or replenishing whole blood glutathione.

Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90 percent or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29-89 percent protein depending upon the product.

As the protein level in whey protein concentrate decreases, the amounts of fat and/or lactose usually increases. Another type of whey protein supplement is whey protein hydrolysates, meaning that the whey is predigested into peptides (small chains of amino acids). These supposedly help the protein be absorbed better.

What does it do and what scientific studies give evidence to support this?

Whey protein provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and an immune system builder. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.

Who needs it and what are some symptoms of deficiency?

Whey protein is very, very important for bodybuilders, dieters, and just about everybody. Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein not only can, but will help one's muscles recover and grow faster by bring up the levels of protein. With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss. Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation.

How much should be taken? Are there any side effects?

Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as this will cause the body's liver to be overloaded and you won't get the same benefits as with a consistent lower amount taken three to five times per day.

Casein vs Whey

There seems to be a great deal of controversy over which one is better. I get the question all the time. From the information above, you can see that each offers distinct advantages and disadvantages. Below is information that directly compares casein and whey.

A study conducted by Yves Boirie looked at healthy subjects with a normal protein intake. They fasted for ten hours then were either given 30 grams of whey protein or 30 grams of casein (milk) protein.

The study showed blood leucine levels peaked in one hour after ingestion of whey or casein. However, the whey group peaked at higher levels and returned to baseline after four hours. The casein group peaked at a lower level but didn't return to baseline until seven hours later.

Whey protein enhanced protein synthesis (postprandial protein synthesis was stimulated by 68 percent with the whey protein), but did not effect protein degradation. Casein decreased protein degradation, (protein breakdown was inhibited by 34 percent after casein ingestion) but did not effect protein synthesis.

Postprandial whole body leucine oxidation over seven hours was lower with casein. Leucine intake was identical in both meals. Therefore, the net leucine balance over the seven hours after the meal was more positive with casein.

Recent Studies

December 2001 - Consuming Protein Supplements Can Help Deter the Effects of Overtraining.

Protein intake of approx. 0.88 grams per pound of body weight resulted in increased prevention of overtraining. This study was conducted at Ball State University on 17 weight-trained men. They were put on a four week "overtraining" program were they did 8-12 rep maxes for three sets, eight exercises for the first two weeks, then five sets, five exercises for 3-5 rep maxes for the next two weeks. The men were chosen to receive either an amino acid supplement or a placebo for the duration of the four weeks (0.88 grams/lb body weight/day). Those that were given the amino acids had measureable positive changes in total testosterone, the ratio of testosterone to the protein that transports it, and hemoglobin compared to those given a placebo. This proves that adequate protein consumption is the key to making gains! Be sure to get enough (approx. 1gram per lb. of body weight).

December 2001 - Protein Taken With Carbs is Better than Protein Alone for Building Muscle

This study, conducted at University of Texas Medical Branch, measured the amount of uptake of the amino acid L-phenylalanine into healthy leg muscle tissue in one of three protein shakes. The shakes were consumed one and two hours after intense leg training and provided about 6 grams of protein, 34 grams of carbs, or both per shake for a 150 bodybuilder. The L-phenylalanine uptake in the protein and carb shake was measured as being three times higher than the carb shake and roughly twice as great as the amino shake! So, there you have it! As you know, the postworkout shake is the most critical meal for your increased anabolism. Make sure you're getting some carbs in your postworkout shake for best results.

Total fat loss when subjects either took casein protein hydrolysate in comparison with a whey protein hydrolysate

One study performed out of Boston tested the variations in lean muscle mass gains as well as total fat loss when subjects either took casein protein hydrolysate in comparison with a whey protein hydrolysate, while also eating a hypocalorie diet and performing resistance training.

While both groups did show fat loss, the group using the casein protein showed greater mean fat loss and higher increases in strength for the chest, shoulders, and legs.

In addition to this, it was also noted that the casein group came out of the study with a higher total body percentage of lean mass compared with their previous measure. This indicates a greater lean body retention rate, demonstrating casein to be especially effective at maintaining muscle.

It also should be mentioned that both protein groups did bump their protein intake up to 1.5 per kilogram of body weight per day, so that must be in place for any of these factors to come into play.

Study that was conducted by the International Journal of Obesity

Since casein protein is a form of protein that is higher in calcium content that also proves to be a benefit in terms of total fat loss. Many individuals are quick to turn away from dairy products while attempting to lose body fat because they feel it will slow them down.

This is completely opposite from the truth. One study that was conducted by the International Journal of Obesity observed that those who combined a high calcium intake over a twenty four hour period with a normal protein intake showed increased fecal fat and energy excretion for that day of approximately 350 kJ greater than those who either took in a low calcium, normal protein intake or those who consumed a high protein, high calcium intake.

This study makes mention of the importance of total protein intake with this factor, stating that it appears as though moderate levels of protein create this effect with the calcium greater than very high protein intakes do.

It appears from this research then that it's best to find a good balance between calcium and protein intake, rather than just increasing protein up higher to promote fat loss.

Casein protein powder will help you accomplish both goals of having a higher calcium intake as well as boosting your protein intake, allowing you to maximize your fat loss benefits.

Part II

Whey Pro Complete – Gluten Free

Proprietary Blend: 20 g per serving

Nondenatured whey protein concentrate (milk), nondenatured whey protein isolate (milk), colostrum (bovine), inulin (chicory), and soy lecithin.

Whey Pro Complete supports weight management, muscle tissue, immune function, and gastrointestinal health.

• Protein supplement to increase protein intake

• Supports healthy epithelial cells in the bowel

• Helps promote satiety

• Provides antioxidants

• Supports muscle growth and repair

• Contains colostrum and inulin for gastrointestinal-based immune support

• Can be mixed in a supplement shake or added to foods

You will not find this in other whey products. When I spoke with other suppliers to get a product with colostrum in it they said they could not due it because it would raise the price so drastically that they could not be competitive in the whey protein market place. The colostrum is what separates our product from the rest! It improves immune function as well as promotes maintained of lean muscle mass.

Don

Purification - Standard Process

Standard Process 21 Day Purification Program

Health Effects of Vegetables and Fruit: Assessing Mechanisms of Action in Human Experimental Studies

Epidemiologic data support the association between high intake of vegetables and fruits and low risk of chronic disease.There are several biologically plausible reasons why consumption of vegetables and fruit might slow or prevent the onset of chronic diseases. Vegetables and fruit are rich sources of a variety of nutrients, including vitamins, trace minerals, and dietary fiber, and many other classes of biologically active compounds. These phytochemicals can have complementary and overlapping mechanisms of action, including modulation of detoxification enzymes, stimulation of the immune system, reduction of platelet aggregation, modulation of cholesterol synthesis and hormone metabolism, reduction of blood pressure, and antioxidant, antibacterial, and antiviral effects.....................................
American Journal of Clinical Nutrition, Vol. 70, No. 3, 475S-490S, September 1999

A Comprehensive Approach
The Purification Program provides comprehensive nutritional (Whole Food Complexes) and botanical (Herbal) support to maintain proper functioning of the various detoxification pathways. By incorporating the nutrients mentioned above, it is able to address both phase I and phase II detoxification pathways.

Gastrointestinal support for detoxification is provided by Whey Protein, Psyllium Husk Powder, Rice Bran, Beet Root, Carrot Root, Oat Fiber, and Apple Pectin. Vitamins and minerals and amino acids required in phase II reactions such as L-glutamine, L-lysine HCL, glycine, L-carnitine and taurine, also support detoxification. Furthermore, specific ingredients such as milk thistle, citrus bioflavonoids and spanish black radish have been shown to aid in various aspects of detoxification. Cruciferous vegetables provide sulfur metabolites, contain selenium, protect against reactive oxygen species, and induce phase II enzymes. Also toxin binding is assisted with modified apple pectin.

Standard Process Purification Program

SP Cleanse

A powerful combination of over 20 whole foods and botanicals that possess detoxifying properties. They contain nutrients which support the body’s natural efforts to remove toxins and other waste materials.

• Encourages healthy kidney function
• Supports blood purification processes & lymphatic system function
• Encourages healthy gastrointestinal elimination
• Promotes healthy liver detoxification functions

Contents and Actions:

• Barley Grass Powder – Source of chlorophyll and other phytonutrients that support the antioxidant system and toxin removal. 
• Spanish Black Radish Root - Increases the activity of glutathione, quinone, and thioredoxin – enzymes involved in phase II detox; Great source of phytonutrient antioxidants such as C complex – protection against free radicals.
• Oregon Grape Root Powder - good source of antioxidants
• Fenugreek Seed Powder - cholesterol metabolisms; improve glucose tolerance by delaying carbohydrate digestion and absorption while increasing insulin activity.
• Juniper Berry Powder - natural diuretic; Essential oils that help the body excrete uric acid and other waste materials
• Red Clover Flower - promotes cleansing of the blood
• Apple Pectin - excellent source of natural fiber; Stimulate intestinal bacterial enzyme activity
• Burdock Root Powder - Natural diuretic to support healthy elimination through the kidneys
• Cayenne Pepper - Stimulate gastric secretions ; Supports liver detox by reducing oxidative stress; Reverses the depletion of glutathione in the liver
• Milk Thistle – contain flavanoids that are free radical scavengers; Hepatorestorative and Hepatoprotective – protection against toxins
• Globe Artichoke - Gallbladder and liver support; Support normal bile production and secretion; Globe Artichoke (Cynara) has a powerful effect on the production of bile and fat-digesting enzymes, stimulating liver functions and lowering cholesterol levels; Promotes digestion especially of fatty foods and normal bowel movement
• Dandelion Leaves - Healthy fluid levels ; Stimulate healthy urinary flow
• Tillandsia - Efficient chelating properties
• Broccoli, Kale, Brussel Sprouts - Contains phytochemicals that stimulate enzymatic activity for liver detoxification processes; Improve cholesterol metabolism and decrease markers of oxidative stress; Brassica vegetables provide high amounts of vitamin C and soluble fiber and contain multiple nutrients with potent cancer preventing properties: 3,3'-Diindolylmethane, sulforaphane and selenium
• Carrot Root Powder - Carrots contains a very complete nutrition to provide our body the essential enzymes, vitamins and minerals; source of B-vitamins, such as folic acid, a group of vitamin B, which has good effect to fight against free radicals (substances that cause cancer) in our body; source of Carotenoids, which can inversely affect insulin resistance and thus lower blood sugar.

SP Complete
A nutritional shake mix combining over 20 different whole foods ingredients to support the body during purification, as well as every day for a well-balanced diet.

• Provides multiple nutrient in a highly bio-available form
• Supports a healthy cardiovascular system
• Encourages healthy nervous system function
• Delivers strong antioxidant protection to promote cellular health
• Supports healthy digestive system function
• Supports healthy liver function

Contents and Actions:

• Whey Protein - high in minerals & nutrients that offer a particularly high quality source of protein
• Buckwheat - rich in rutin that helps to support vascular walls
• Barley grass - rich in Chlorophyll which assists in the natural cleansing of impurities from the blood
• Alfalfa - contains saponins which support healthy blood
• Brown rice - contains a concentrated amount of B-complex vitamins to support healthy nerves & proper brain function
• Grape Seed & Red Wine Extracts - bio-available sources of antioxidants
• Kale & Brussels Sprouts - high in fiber, Indoles, minerals, and vitamins A, C, & E complexes
• Flax Meal Powder - contains soluble/insoluble fibers and provides a healthy dose of plant lignans assisting in immune function & inhibit abnormal cell growth
• Carrot Root Powder - Carrots contains a very complete nutrition to provide our body the essential enzymes, vitamins and minerals; source of B-vitamins, such as folic acid, a group of vitamin B, which has good effect to fight against free radicals (substances that cause cancer) in our body; source of Carotenoids, which can inversely affect insulin resistance and thus lower blood sugar.

Gastro-Fiber

Provides dietary fiber from botanical and other whole food sources, delivering powerful support to the gastrointestinal system and helping detoxify the body.

• Cleanses the gastrointestinal tract
• Encourages a healthy intestinal environment
• Supports & maintain gastrointestinal lining
• Stimulates proper gastric juice flow & peristalsis
• Maintains regular intestinal evacuation
• Enhances the cleansing activities of the liver

Contents and Actions:

• Psyllium (husk) Powder - natural diuretic/stool softener; high in soluble fiber 
• Collinsonia (root) Powder - promotes cleansing of the blood
• Apple Pectin - excellent source of natural fiber
• Fennel Seed - supports digestive environment & gastric healing
• Fenugreek Seed Powder - healthy digestion & cholesterol metabolism

Whole Food Fiber

Combines six (6) whole food ingredients that play a vital role in the health of the intestinal tract.

• Contains more insoluble fiber which creates a feeling of fullness
• Encourages healthy intestinal bacteria growth
• Cleanses the gastrointestinal tract
• Promotes healthy blood glucose and lipid levels
• Enhances the cleansing activities of the liver
• Provides phytochemicals, vitamins, minerals, and essential amino acids

Contents and Actions:

• Rice Bran - regulates healthy elimination with antioxidant qualities
• Beet Root - protects from free radical damage
• Carrot Root - aids in normal elimination
• Oat Fiber - enhances the growth of “good” bacteria in the intestines
• Apple Pectin - excellent source of natural fiber, aids in digestion and healthy bowel elimination

SP Green Food

Contains five (5) organically grown whole food concentrates providing nutrients to help detoxify the liver and support the immune system.

• Provides vitamins, minerals, micronutrients, & other phytochemicals from natural, whole-food sources to promote nutritional balance.
• Supports healthy physical, mental, & emotional development.
• Supplies aggressive antioxidant protection to help maintain cellular health & stability.
• Assists with liver detoxification & promote the consistent removal of cellular debris.

Contents and Actions:

• Buckwheat Juice Powder - natural diuretic/stool softener; high in soluble fiber
• Barley Grass Juice Powder - promotes cleansing of the blood
• Brussels Sprout Powder - excellent source of natural fiber
• Kale Powder - supports digestive environment & gastric healing
• Alfalfa Sprout Powder - healthy digestion & metabolism

REFERENCES

1 Rogers SA. Chemical Sensitivity: Breaking the Paralyzing Paradigm. Internal Medicine World Report 1992; February 1-14:15-16.

2 Lawson L. Staying Well in a Toxic World. Chicago: The Nobel Press, Inc.; 1993.

3 Rogers SA. Chemical Sensitivity: Breaking the Paralyzing Paradigm. Internal Medicine World Report 1992; February 1-14:15-16.

4 Gibson PR. Multiple Chemical Sensitivity. Oakland, California: New Harbinger Publications, Inc.; 2000.

5 Lawson L. Staying Well in a Toxic World. Chicago: The Nobel Press, Inc.; 1993.

6 Pizzorno Jr JE, Murray MT. Textbook of Natural Medicine, 3rd. ed. Edinburgh: Churchill Livingstone; 2005.

7 Organic Food Standards and Labels: The Facts. The Organic National Food Program. Accessed on May 25, 2005 from http://www.ams.usda.gov/nop/Consumers/brochure.html.

8 Kristensen ES. Food safety in an organic perspective. 14th IFOAM Congress, Victoria, Canada; August 22nd 2002. Accessed on May 25, 2005 from http://orgprints.org/19/03/Kristensen_IFOAM_2002.ppt.

9 Magkos F, Arvaniti F, Zampelas A. Organic food: nutritious food or food for thought? A review of the evidence. International journal of food sciences and nutrition 2003; 54(5):357-71.

10 Holmboe-Ottesen G. [Better health with ecologic food?] Bedre helse med okologisk mat? Tidsskrift for den Norske laegeforening (Norway) 2004; 124(11):1529-31.

11 Bailey C. The Ultimate Fit or Fat. Boston: Houghton Mifflin; 2000

12 Murray Rk, Granner DK, Mayes PA, Rodwell VW. Harper's Biochemistry, 25th ed. New York: McGraw Hill; 200:780-786.

13 Lüllmann H. Mohr K, Ziegler A, Bieger D. Color Atlas of Pharmacology, 2nd ed. Stuttgart: Thieme; 2000:32-39.

14 Roundtree R. The Use of Phytochemicals in the Biotransformation and Elimination of Environmental Toxins. IN Medicines from the Earth 2003: Official Proceedings. Brevard, North Carolina: Gaia Herbal Research Institute; 2003:115-128.

15 Murray Rk, Granner DK, Mayes PA, Rodwell VW. Harper's Biochemistry, 25th ed. New York: McGraw Hill; 200:780-786.

16 Lüllmann H. Mohr K, Ziegler A, Bieger D. Color Atlas of Pharmacology, 2nd ed. Stuttgart: Thieme; 2000:32-39.

17 Murray Rk, Granner DK, Mayes PA, Rodwell VW. Harper's Biochemistry, 25th ed. New York: McGraw Hill; 200:780-786.

18 Lüllmann H. Mohr K, Ziegler A, Bieger D. Color Atlas of Pharmacology, 2nd ed. Stuttgart: Thieme; 2000:32-39.

19 Vailati A, Aristia L, Sozze E, et al. Randomized open study of the dose-affect relationship of a short course of IdB 1016 in patients with viral or alcoholic hepatitis. Fitoterapia 1993; 64:219-27.

20 Lirussi F, Okolicsanyi L. Cytoprotection in the nineties: experience with ursodeoxycholic acid and silymarin in chronic liver disease. Acta Physiol Hung 1992; 80:363-7

21 Magliulo E, Gagliardi B, Fiori GP. Results of a double blind study on the effect of silymarin in the treatment of acute viral hepatitis carried out at two medical centers. Med Klin 1978; 73:1060-5.

22 Bode JC, Schmidt U, Durr HK. Silymarin for the treatment of acute viral hepatitis? Report of a controlled trial. Med Klin 1977; 72:513-8.

23 Schuppan D, Strösser W, Burkard G, Walosek G. Legalon® lessens fibrosing activity in patients with chronic liver diseases. Zeits Allgemeinmed 1998; 74:577-84.

24 Campos R, Garido A, Guerra R, et al. Silybin dihemisuccinate protects against glutathione depletion and lipid peroxidation induced by acetaminophen on rat liver. Planta Med 1989;55:417-419.

25 Valenzuela A, Aspillaga M, Vial S, Guerra R. Selectivity of silymarin on the increase of the glutathione content in different tissues of the rat. Planta Med 1989; 55(5):420-2.

26 Crinnion WJ. Environmental Medicine, Part 2 - Health Effects of and Protection from Ubiquitous Airborne Solvent Exposure. Alternative Medicine Review 2000; 5(2):133-143

27 Blumenthal M. Herbal Medicine, Expanded Commission E Monographs, 1st ed. Austin: American Botanical Council; 2000.

28 Brinker F. Herb Contraindications and Drug Interactions, 2nd ed. Sandy (OR): Eclectic Med; 1998.

29 Bishayee A, Sarkar A, Chatterjee M. Hepatoprotective activity of carrot (Daucus carota L.) against carbon tetrachloride intoxication in mouse liver. Journal of Ethnopharmacology 1995; 47(2): 69-74.

30 Kiyofumi N, et al. Potent anti-obese principle from Rosa canina: structural requirements and mode of action of trans-tiliroside. Bioorganic & medicinal chemistry letters 2007; 17(11):3059-64.

31 Taraxaci folium: Dandelion Leaf. March 1996: Taraxaci folium pp. 1-6. IN ESCOP Monographs: The Scientific Foundation for Herbal Medicinal Products, 2nd ed. Stuttgart: Thieme; 2003.

32 Felter WF. The Eclectic Materia Medica, Pharmacology and Therapeutics. Online version http://www.ibiblio.org/herbmed/eclectic/felter/agropyron.html; 1922.

33 Petersen FJ. Materia Medica and Clinical Indications. Online version http://www.ibiblio.org/herbmed/eclectic/petersen/agropyron.html; 1905.

34 Ellingwood F. The American Materia Medica, Therapeutics and Pharmacognosy. Online version http://www.ibiblio.org/herbmed/eclectic/ellingwood/agropyron.html; 1919.

35 Hoffman D. The Herbal Handbook: A User's Guide to Medical Herbalism. Rochester, VT: Healing Arts Press; 1988.

36 Burdock Root. Natural Herbs Guide. 2008. Retrieved on June 6, 2008 from http://www.naturalherbsguide.com/burdock.html.

37 Lin CC, Lin JM, Yang JJ, et al. Anti-inflammatory and radical scavenge [sic] effects of Arctium lappa. Am J Chin Med 1996;24:127-37.

Purification - Background

Detoxification

As we move into Spring the thought of cleansing and detoxing comes to mind. What's involved, does it need to be hard, will I lose weight, were do I start and what do I do if it's not working for me......

Detoxification is the process in which the body eliminates or neutralizes toxic substances. Toxins come from various sources including the air, diet, drugs, alcohol, smoking, as well as metabolic by-products. Thus, lifestyle factors play a significant role in the accumulation of toxins. The build-up of toxins results in cellular damage, and eventually chronic disease.

A little back ground info. Cleansing and detoxes come in all size shapes and colors. Picking one that will work an cover all the bases and does no harm yet is easy to implement is no easy task.

Our General Dextoxification Systems
•Respiratory--lungs, bronchial tubes, throat, sinuses, and nose
•Gastrointestinal--liver, gallbladder, colon, and whole GI tract
•Urinary--kidneys, bladder, and urethra
•Skin and dermal--sweat and sebaceous glands and tears
•Lymphatic--lymph channels and lymph nodes

Among its many functions, the most important role of the liver is that of detoxification. The liver detoxifies harmful substances by a complex series of chemical reactions. The role of these various enzyme activities in the liver is to convert fat soluble toxins into water soluble substances that can be excreted in the urine or the bile depending on the particular characteristics of the end product.

When optimum nutrition is provided the liver operates efficiently. A great many people however, do not eat the right kinds of foods to provide the liver with everything it needs for the elimination of the extra toxins our bodies are exposed to on a daily basis. If nutrition is compromised through poor dietary and lifestyle habits, this will have implications on detoxification processes, and other organ functions will suffer as the body retains the toxins it cannot eliminate.

Detox Pathways and Support
The liver is the primary detoxification pathway responsible for processing all of the endogenous and exogenous chemicals within the body. Each minute, nearly one-third of the total body blood flow is pumped through the liver. The liver filters the blood and removes harmful substances such as drugs, bacteria, toxins and foreign proteins. There are two primary detoxification enzymatic pathways in the liver in which chemicals are eliminated or neutralized, known as Phase I and Phase II reactions.

Phase I
Phase I reactions primarily process chemicals to undergo phase II reactions. Phase I converts toxins via oxidative, hydrolytic and reductive reactions. The most common reactions are oxidation, utilizing the microsomal cytochrome P450 monooxygenase family of enzymes. The cytochrome (CYP) family of enzymes plays an important role in the detoxification of drugs, as well as drug interactions. The phase I metabolites are highly reactive and may cause damage if not properly removed from the body in phase II reactions.

Other nutrient cofactors required for cytochrome P450 reactions include riboflavin, niacin, magnesium, iron and certain phytonutrients such as indoles from cruciferous vegetables and quercetin have been shown to support Phase I detoxification.

Phase II
Phase II reactions involve several pathways in which molecules undergo conjugation in the liver. The substances being metabolized are attached to endogenous molecules such as acetate, glucuronate, glycine or sulfate to form water-soluble metabolites. These water-soluble metabolites are then excreted from the body in the urine or in the bile.

Other nutrients which play vital roles in the Phase II pathway include amino acids glycine, cysteine, glutamine, methionine, taurine, glutamic acid and aspartic acid. Glutamine plays a chief role in ammonia detoxification as well as helping to maintain mucosal integrity of the gastrointestinal tract.

Vitamins and minerals – particularly the B vitamins – play a major role, acting as cofactors for many enzyme systems including those of liver detoxification, therefore ensuring a plentiful supply of the B complex group of vitamins is of prime importance for optimum detoxification. Therefore, including plenty of whole grains which contain B vitamins in the diet as well as taking a Cataplex G complex supplement will aid the liver in this crucial role.

Supporting All Aspects of Detoxification
In order to optimize detoxification, nutrients, precursors and enzymatic cofactors must be constantly replenished and both phase I and phase II must be supported. Below are some processes involved in detoxification and the nutrients needed to support those processes.

Glucuronidation
Glucuronidation is a critical detoxification process where glucuronic acid is coupled (conjugated) with numerous drugs, hormones, bilirubin, pollutants and bile acids. The enzyme UDP-glucuronosyltransferase catalyzes this reaction while the enzyme beta-glucuronidase minimizes it. Research has shown that micro nutrients found in various fruits and vegetables including oranges, apples, grapefruit and cruciferous vegetables inhibit beta-glucuronidase, thereby supporting detoxification. Silymarin, a constituent of milk thistle, also inhibits the enzyme beta-glucuronidase. Elevated beta-glucuronidase activity is associated with an increased risk for various cancers, particularly hormone-dependent cancers such as breast, prostate and colon cancers.

Glutathione
Glutathione is an antioxidant compound synthesized from the precursor amino acids glutamate, cysteine and glycine. It is mainly involved in detoxification mechanisms of xenobiotics (foreign chemicals) and carcinogens through conjugation reactions via the enzyme glutathione transferase. Heavy metals such as mercury are removed from the body by conjugation with glutathione. Numerous substances have been shown to support glutathione levels in addition to the amino acid precursors including N-acetyl cysteine (NAC), S-adenosyl-methionine (SAMe), milk thistle and vitamin C complex. Increased free radical metabolite production during phase I reactions can result in depleted glutathione levels and glutathione conjugation in phase II detoxification.

Acetylation
Acetylation is a process in which toxins are conjugated by N-acetyltransferase with acetyl coenzyme A. This pathway is responsible for metabolizing numerous drugs and carcinogens. Variations in acetylation (“slow acetylators”) are associated with drug interactions such as reactions to sulfa drugs. Research suggests that Thiamine (vitamin B1), vitamin B5 (pantothenic acid) and vitamin C (complex) support acetylation.

Amino-Acid Conjugation
Numerous amino acids such as arginine, glutamine, glycine, ornithine and taurine, are conjugated with toxins for neutralization. Most commonly, glycine is involved in phase II detoxification.

Methylation
Methylation is the addition of a methyl group to any substrate. Betaine is a primary methyl donor and requires adequate levels of Methionine, Choline, Vitamin B12 and Folic Acid for synthesis. Methylation is important for the metabolism of several pharmaceuticals as well as neurotransmitters.

Sulfation and Sulfoxidation
The addition of a sulfur-containing compound by sulfur transferases is used to eliminate hormones, neurotransmitters and numerous medications including acetaminophen. The amino acids methionine and cysteine are important sources of inorganic sulfate. Sulfation is also an important detoxification pathway of bile acids resulting in increased bile acid solubility, decreased intestinal absorption, and enhanced fecal and urinary excretion. Additionally, bile acid-sulfates are also less toxic than their un-sulfated counterparts. The enzyme sulfite oxidase transforms sulfites to sulfate to promote detoxification by sulfoxidation. Molybdenum is a cofactor for sulfite oxidase and thus required for optimal detoxification. Sulfites are used as a preservative and are found in many processed foods, wine and some medications.

Next ......................Standard Process Purification Program: 21 Days

Gary Taubes in Action

This was sent to me by a friend of mine Gerald.......................

Taubes 1 hour lecture on April 2010


In 2002, Gary Taubes, Dr. Oz & Dr. Dean Ornish (the MD with a goiter) go at it.

At minute 7:55 in the 5 of 5 clip, Ornish claims to consult McD's & Pepsi on their food... hahaha

The McD's happy meal project by Sally Davies. Imagine a Happy meal at day number 220

My favorite line by Gary is when he whispers, "Dean, be honest" Calm, collected, eloquently articulate... the dude is a bad*ss.

Don

Page Diet - Eating Frequency and Supplemmentation

Eat smaller amounts more frequently Eating a smaller amount reduces the stress of digestion on your energy supply. Eating small meals conserves energy. Give your energy generator a chance to keep up with digestion by not overwhelming it when you eat a large meal. Avoid overwhelming your body with too much to do at one time. If you don’t digest your food – indigestion, yeast overgrowth, gas, inflammation, food reactions, etc. result.

Another reason for eating smaller meals is to prevent the ups and downs of your blood sugar level so you end up craving less sugar. As mentioned earlier, you can overwhelm your digestive capacity. You can also overwhelm your body’s ability to handle sugar in the blood. Since the body will not (or should not) allow the blood sugar level to get too high, insulin and other hormones are secreted to lower the blood sugar. Often times, the insulin response is too strong and within a short period of time insulin has driven the blood sugar level down. As a result of the now low blood sugar, you get a powerful craving for sugar or other carbohydrates. You then usually overeat, and the cycle of up and down, yo-yo blood sugar results. Eating a small meal will virtually stop this cycle.

Eating smaller meals also has advantages for your immune response to ingested food. It turns out that a small amount of food enters the blood without first going through the normal digestive pathway through the liver. As a result, this food is seen by the body not as nourishment but as a threat and you will stimulate an immune reaction. Normally, a small immune reaction is not even noticed, but if a large amount of food (or if a food is eaten over and over again), the immune reaction can cause symptoms. Over time, disease develops.

By eating smaller amount, the size of the reaction that occurs is small and inconsequential. A large meal, and thus a large assault of the immune system, could cause many symptoms of an activated immune system including fatigue, joint aches, flu-like symptoms, headaches, etc. This reaction was called the Metabolic Rejectivity Syndrome by the late nutritional pioneer, Arthur L. Kaslow, M.D. Through thousands of his patients’ food diaries, he compiled a list of high-risk foods that is much the same as Dr. Page’s. Dairy and wheat products were at the top of his list.

I realize that eating five smaller meals is not always practical. After all, you do have a life. One concern with eating your meals too far apart is you may tend to get too hungry and overeat when you do get a chance to eat. A small (healthy) snack between the main meals of the day is like an ounce of prevention. If you’re an individual who says "once I start eating, I can’t stop," then you will most likely require additional help with nutritional supplementation, at least initially.

Supplementation
In reviewing the many diets used all over the world, there are pros and cons to each. For example, the vegetarian diet tends to minimize tissue degeneration but may not support tissue rejuvenation due to a lack of complete protein and fats found primarily in animal products. The major concern I have had with the Page program is that most people do not eat enough vegetables and therefore do not get adequate amounts of minerals. Since the fats and proteins tend to promote acid production in the body, it is very important to get enough alkalizing minerals to buffer the acid load. For this reason, minerals that are specific to your needs should be taken to get you healthy…

Final Note:
When in doubt, don’t eat it. If it isn’t on the list, wait and ask the doctor or nutritionist. The diet plan is designed to help you to optimal health just as it has for tens of thousands of
Dr. Page’s patients, many of whom are in their later years without signs of degenerative diseases such as heart disease, arthritis, cancer, osteoporosis, etc. The Page Diet is not intended to make you suffer or sacrifice, in fact quite the opposite. As you attain balanced body chemistry, you will be delighted with the physical and emotional improvements you experience from the food your body was designed to run on optimally. And what you eat or drink at the occasional party or evening out is not going to be significantly harmful to your nutritional balance in the long run, so enjoy it.

Lastly, as with all things that are beneficial to your health, it’s hard to start, but the longer you use this diet, the greater the benefits that you will realize from it.

Don

Page Diet - Liquids

Milk Products: Forget pasteurized cow milk products (milk, certain cheese, sour cream, half & half, ice cream, cottage cheese and yogurt). If you only knew all the potential problems from pasteurized milk, you’d swear it off forever. Dr. Page found out that pasteurized milk was actually more detrimental than sugar for many people. Avoiding dairy will make it much easier for you to attain your optimal level of health and hormonal balance. Raw butter, however, is an excellent source of essential nutrients and vitamins. Raw goat’s and sheep milk products are better alternatives because their genetic code and fat content is apparently more like humans. I’d still be cautious with these, however.

There has been a lot of hype about using soymilk and rice milk to replace dairy. While they sound like healthy alternatives, what they really are is highly processed foods that are primarily simple carbohydrates. You are better off doing without these as well. Of course Vitamite®, Mocha Mix®, and the other dairy substitutes are highly-processed nutrient-depleted products that honestly should not be considered a food.

Liquids: Water is the only substance that qualifies as an ideal liquid. Most diseases could be explained on the basis of dehydration. It should be considered the first and largest part of your food plan. The minimum number of ounces of water to be consumes is ½ your body weight in pounds. It should be consumed in small amount throughout the day rather in large glasses sporadically. You might set your water glass or bottle near you to be sipped frequently. All water consumed should be chlorine and fluoride free. Spring water that has a low mineral content seems to be best for most people’s needs. Tap water, even when purified by charcoal and reverse osmosis, is often not as pure as it should be in terms of mineral content. Nevertheless, it is more important to consume water of even modest quality than it is to substitute it for other liquids.

Avoid all soda and especially those with artificial sweeteners. No coffee until you are fully recovered, and then only in moderation if you have the metabolism for it. For every cup of coffee, you need to drink an extra equivalent amount of water since coffee is a diuretic. Fruit juices are forbidden because of their high fructose content and dumping of sugar into the blood stream. An occasional small glass of vegetable juice with a meal is probable okay, but I hope you’ll feel the difference that using water in adequate quantity throughout the day will be enough to convince you how much better water really is…

The most important life-giving substance in the body is water. The daily routine of the body depends on a turnover of about 40,000 glasses of water a day. In the process, your body loses at a minimum of 6 glasses a day, even if you don’t do anything. With movement, exercise, and sugar intake (that’s right) etc. you can require up to over 15 glasses of water a day. Consider this – the concentration of water in your brain has been estimated to be 85% and the water content of your tissues like your liver, kidney, muscle, heart, intestines, etc are 75% water. The concentration of water outside of the cells is about 94%. That means that water wants to move from the outside of the cell (where it is diluted) into the cell (where it is more concentrated) to balance out things. The urge water has to move is called hydroelectric power. That’s the same electrical power generated at hydroelectric dams (like Hoover Dam). The energy made in your body is in part hydroelectric. I just know you wouldn’t mind a little boost in energy.

If you enjoy wine or beer and still insist, there are some guidelines. First, drink only with meals. Red wine has less sugar and probably more of the beneficial polyphenols than white wines. Most of the good foreign beer is actually brewed and contains far more nutrients than the pasteurized chemicals called beer made by the large commercial breweries in the United States. Trader Joe’s usually has a good selection. Less is better. Occasional rather than regular. Because coffee and alcohol force you to lose water, you’ll have to drink more water to compensate.

Part III ..................

Page Diet - Intoduction

In the book "Why We get Fat" Gary Taubes states that insulin and blood glucose level determine why we get fat and develope disease over time. He suggests a low carbohydrate diet to control insulin and ultimately how fat we get. I suggest using the Page Diet to achieve this goal.

This food plan is designed to assist your body in its ability to create and maintain "balanced body chemistry." Dr. Melvin Page’s food plan is not only extremely helpful but in many cases essential to control blood sugar and hormone imbalances and balance all types of imbalanced body biochemistry. At the famous Page Clinic in Florida, blood chemistry panels were done every three to four days on all patients. Dr. Page based his food plan from the research of Drs. Price and Pottenger, who showed the relationship of diet to health, both physical and emotional. The diet plan was proven true when blood chemistry panels of thousands of patients normalized without any other intervention. Many of today’s popular diets are based on Dr. Page’s work.

Dr. Page emphasized removing absolutely all refined carbohydrates (such as sugar and processed flour) and cow’s milk from the diet. On the food list sheet attached, notice the percentage of carbohydrates is indicated. Dr. Page felt that it was not only important to eat quality proteins and fats, but quality carbohydrates as well.

The longer you are on this program and the more closely you follow it, the easier it will be to stick to it. This will result in your feeling and looking so much better than you did on your old way of eating. As you become healthier, your cravings for those foods that are not the best choices for you will diminish. Old habits are hard to break, so take your time to change your diet habits so you don’t slip into your old way of eating.

Foods to Eat and Not Eat

Proteins: Eat small amounts of proteins frequently. It is best if you have some protein at each meal. It need not be a large amount at any one time. In fact, it is best if you eat smaller amounts (< 3-4 ounces of meat, fish, foul, or eggs at a time). Both animal and vegetarian sources of protein are beneficial. Animal proteins contain all the essential amino acids and they do so in the ratios that maximize their utilization to humans. Choose a variety of meat products and try to find the healthiest options available, i.e. free range and organic, whenever possible. This is any meat with the visible fat trimmed away. Meat is a particularly concentrated source of vitamins A, E and the entire B complex. Vitamin D and B12 are found only in animal products.

Wheat contains all the essential amino acids; but to get enough of the ones that are scarce in supply: for a man weighing 175 lbs (80 kg) he would have to eat 3.3 lbs of white bread vs 0.75 lbs of meat to reach the same safe levels of protein.

There is concern about pork because of its similarity to humans and an inability of pigs to sweat that result in an accumulation of toxins that is independent of their diet. About 70% of the chickens grown for meat in the U.S. are fed roxarsone, which contains arsenic. Some of the arsenic is retained in the chicken meat you eat. Organic chicken should be free of arsenic additive. Beef and lamb should be grass-fed and organic - grass provides healthier fat than the grain fed meat (no risk of “mad-cow” either). For most people, eggs are a high quality source of protein. Eat the whole egg; the lecithin and other nutrients in the yolk are essential to lower blood fat and improve liver and brain function. With any protein, the way in which you prepare it is critical. For beef, lamb, and fish, the closer to raw or rare the better it is for you.
Avoid frying. Grilled, broiled, steamed, soft boiled, or poached is best.

Vegetables: Eat more, more, more! While almost everybody can eat more vegetables, it is an especially important for you. Eat a variety vegetables as outlined in the chart you received, although make the green leafy type your preference. This includes spinach, chard, beet greens, kale, broccoli, mustard greens, etc. Sorry, chocolate is not a vegetable.

As above, the quality of your produce (fresh and organic preferred), and the method of preparation is important. The vegetables should be the vegetables that are in season. Raw is preferred with lightly steamed or sautéed as your second choice for the all vegetables. Get your children to have vegetables with a dip if necessary. The goodness in the vegetable outweighs most of the negatives of the dip.

Sauté only in butter or olive oil; or both in combination the oil will keep the butter from burning. Use lettuces with a rich green color, sprouts and raw nuts for salads. Iceberg lettuce is one of the least nutritious types. Don’t make salads your only choice for vegetables. Substitute nuts for croutons.

While vegetable juice does sound healthy, the act of chewing is important. Chewing activates the part of your brain that controls your appetite and prepares your GI tract for digestion. Wheat grass and the "green food" products should also be mentioned. For many people who are depleted in nutrients, these seem to provide a lift. But large amounts of green foods can be irritating to your colon and should be used sparingly as well. Remember that man is not designed to be a grass eater. Trying to outsmart the maker with "super foods" may not only be ignorant but arrogant as well.

When clinicians discussed plant food they would allow in there diets, they typically did so on the basis of carbohydrate content:

• Bread can be up to 60% carbohyrate by weight if toasted 
• Potatoes are nearly 20% carbohydrate by weight
• Green peas and Artichokes are 15% vegetables
• Onions, Carrots, Beets, and Okra are 10% vegetables

 Most of the green vegetables:

•  Cucumbers, spinach, asparagus, broccoli, kale, lettuce are 5% vegetables

They allowed only 6% vegetables; which ruled out All starchy vegetables.

Most importantly ALL forms bread contain large proportion of carbohydrate, varying from 45-65%; and the percentage in toast as high as 60%.

Fruits: In addition to the advantages with chewing your food, there is an even more important reason not to drink fruit juice. Fruit juice is loaded with the simple sugar, fructose, which is shunted into forming triglycerides and ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. When you do eat fruit, only eat one type of fruit at a time on an empty stomach; second, avoid sweet fruits (like very ripe bananas and the tropical fruits on the food Phase 2 list available at the office); and third, eat only fresh and organic when possible. Wild berries are a good choice for fruit intake.

Carbohydrates: This is a very tricky area. Most people classify carbohydrates as either complex or simple/processed. Unfortunately, for most patients suffering with imbalance problems almost any carbohydrate is a no-no. It is a physiological fact that the more carbohydrates you eat the more you will want. Craving carbohydrates is a symptom of an imbalance; use this craving to monitor your progress. Overall, eat vegetables as your carbohydrate choice and limit grains (even the whole grains can be trouble). When you do eat whole grains, only have in moderation and only at dinner. If you start the day with carbohydrates, you are more likely to crave them throughout the day, and then you’ll eat more and it’s down hill from there. Absolutely stay away from breads (100% rye only bread is the least of the evils), muffins, cookies, candies, crackers, pastas, white rice and most baked goods. All forms of bread contain a large portion of carbohydrate, varying from 45-60 percent.

Green vegetables are the carbohydrate of choice – including lettuce, cucumbers, spinach, asparagus, broccoli, kale; which al constitute only five percent carbohydrates by weight.

There’s another dark side to carbohydrates that isn’t talked about much – the connection to weight gain, elevated cholesterol and triglycerides, and cancer. You don’t even need to know the details to get the idea how much trouble are carbohydrates.

No more than 80-100 calories (20-25 grams) of carbohydrate at each meal coming from green vegetables.

Grains: There has been a tremendous amount of debate regarding grains. Whole unprocessed grains can be rich sources of vitamins and minerals, but with soil depletion and the special strains of grain that modern agriculture has developed, it isn’t clear what nutrients remain. When scholars study disease patterns and the decline of various civilizations, many of the degenerative diseases developed when cultivation of grains became part of their culture. Allergic reactions, chemicals naturally found in certain grains, lack of the appropriate enzymes, and the carbohydrate content of grains make them a source of trouble for many individuals. My opinion at this time is to minimize grains such as wheat and barley. Unprocessed rye, rolled oats, and brown rice can be considered on occasion to give you more variety. Some of the Danish and German brown breads like pumpernickel seem to be nutritious. Sprouting or soaking grain in water overnight seems to alter its character to a more valuable and probably safer nutrient. Reminder corn is a grain.

Sweeteners: Use only a small amount of raw Tupelo honey or Stevia as sweetener. Absolutely no Nutra-Sweet, corn syrup, or table sugar. Although Dr. Page did not allow raw cane sugar, it does provide the nutrients to aid in its metabolism. If you cheat, be smart. Use only raw cane sugar (called Succanat or Sugar In The Raw® in the brown bags) in small amounts and only with a meal. Saccharin and Sucralose in small quantities are the lesser of the sugar-free evils, but the “need for sweet” suggests that there is an imbalance in your biochemistry. Aspartame creates more problems than it solves because it stimulates the tongue as being sweet, which in turn stimulates brain receptors for anticipation of sweet. When it does not arrive, you crave sweets to satisfy what the brain expected to receive. It will take 12-18 months to reprogram your brain to stop craving sweets! It is no wonder that studies show that more calories are consumed by those who use artificial sweeteners than those who consume whole foods that are natural sweet.

Fats: You may be surprised that most Americans are actually deficient in fat – specifically fats called essential fatty acids. So please use olive oil (cold pressed, extra virgin), walnut oil, flaxseed, coconut, sesame and grapeseed oils. These are all actually beneficial. Cook only with raw organic butter, sesame oil or olive oil. Avoid all hydrogenated and partially hydrogenated fats – margarine, crackers, chips, fried foods, etc. They are poisons. Because peanut butter, even if raw and without the typical hydrogenation, is actually 28% carbohydrate, use peanuts and peanut butter sparingly. Eat as many avocados and raw nuts as you wish.

If you think eating fat will make you fat, think again. When you eat fat, a chemical signal is sent to your brain to slow down the movement of food out of your stomach. As a result, you feel full. It is not surprising that recent research is showing that those who eat "fat-free" products tend to actually consume more calories than those who eat foods that have not had their fat content reduced. In addition, fats are used not only for energy, but also for building the membrane around every single cell in your body. Fats also play a role in the formation of hormones, which of course make you feel and function well. It is far worse to be hormone depleted from a low fat diet than it is to over eat fat. The sickest patients I see are the ones who have been on a fat-free diet for a long period of time. Like carbohydrates, choose your fats wisely – this program is not suggesting fried or processed foods.

Part II next...............

The Battle of the Diets: Is Anyone Winning (At Losing?)

This is a 2008 presentation by Christopher Gardner PhD for the Stanford School of Medicine lecture series. He has compelted the largets and longest ever comparison of four popular diets using real world conditions; the lowest carbohydrate diet came out on top.



The main findings of this weight loss study, presented in a previous report, indicated that while all three diet groups lost modest amounts of weight, the Atkins group at 12 months lost approximately twice the weight of the other groups. The findings presented here indicate that weight loss in the lowest tertile [third] of adherence was negligible in all three diet groups, and more pronounced in the highest tertile of adherence for each diet group. It appears that substantial differences in proportions of dietary macronutrients play only a modest role in weight loss success, and that success is possible on any of these diets provided there is adequate adherence. Getting individuals to adhere to whatever diet they choose to follow deserves more emphasis. It remains to be determined to what extent there is a need for dietary weight loss programs that are easier to adhere to vs identifying and addressing individual barriers to adherence, or both.

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

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