Archive for September, 2008

Lose Weight the Protein Whey

September 20, 2008 at 3:52 pm · Filed under Diet and Nutrition, Healthy Recipes, Weight Management and Fitness

(ARA) – Every year it seems there is a new dieting trend. Most recently, high protein, low carbohydrate (high-fat) diets have become all the rage. Some people swear by them while others are skeptical about their effectiveness and safety.
However, a diet based on increased (but not excessive) levels of protein has been shown in a number of studies to give an added boost to dieters by helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue. Many experts recommend a diet containing 25 to 35 percent protein for weight loss and between 20 to 25 percent protein for weight maintenance. In both cases, the protein should be high quality protein.

But how can people easily add more protein to their diets without overdoing it? Whey protein is one great option to consider.

“Whey protein is a high quality, complete protein source with little to no fat that can help control hunger and weight,” says Dr. Julie Miller Jones, a professor of nutrition at the College of St. Catherine in St. Paul, Minn.

Usually found in a powdered form, this concentrated dairy protein can easily be added to many foods and recipes. One form of whey protein, whey protein isolate, contains less than 1 percent lactose and is often recommended for vegetarians and for those who are lactose or gluten intolerant.

Let’s take a look at four ways that whey protein can help with weight loss.

1. Protein requires more energy to digest than other foods (called the thermic effect of food). This helps use more calories and hence may help with weight loss.

2. Also, high quality proteins such as whey protein help to preserve lean muscle tissue while you lose fat. If your body doesn’t get enough protein and the important essential amino acids on a daily basis it will “steal” them from existing muscle tissue.

3. Protein also helps to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.

4. Protein has a greater ability to promote satiety than do fat and carbohydrates. Whey protein contains a special component called glycomacropeptide, or GMP. GMP helps promote the release of CCK, which is an appetite-suppressing hormone. This may help you feel full and hopefully stop eating sooner.

In addition to weight loss, another important side benefit of whey protein is its ability to support the immune system. It promotes the formation of glutathione, an anti-oxidant, which plays a key role in supporting the immune system. This is especially important during periods of stress and disease and for individuals who exercise aggressively or smoke.

Here are some ways to easily incorporate protein (using whey protein) into your diet.

  • Turn your morning smoothie into a satisfying “fat burner” by combining whey protein, skim milk and fresh or frozen fruit. The dairy calcium provided by the milk makes it even more of a plus in regards to weight loss. Blend and enjoy!
  • Make a healthy “home from school” snack by mixing together 1 box (4 serving size) of regular or sugar-free instant JELL-O(R) pudding with 2 servings of natural, vanilla, or chocolate whey protein powder. Add 2 1/2 cups skim milk and mix according to the directions on the box. Refrigerate for 15 minutes and serve.
  • Prepare a delicious whipped topping for fruit and desserts. This recipe was created by Dr. Richard Ya Deau, a retired oncology surgeon.

40 grams of unflavored, unsweetened whey protein powder
16 ounces low fat milk
8 crushed ice cubes
1 tablespoon sugar or artificial sweetener, such as Splenda(R)
1 teaspoon vanilla extract

Add all of the ingredients to a food processor and mix until stiff peaks are formed. Use as a replacement for the higher fat version of whipped cream.

Whey protein is readily available in health food stores, natural food stores, and many fitness centers. For more recipes and information contact the Whey Protein Institute at www.wheyproteininstitute.org or call their toll-free number, (866) WHY-WHEY.

Courtesy of ARA Content

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We recommend using Stevia, as an all natural sugar substitute
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EDITOR’S NOTE: The following sources were used for this article:
Skov AR, Toubro S, Ronn B, Holm L, Astrup A. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord. 1999 May;23(5):528-36.
Parker B, Noakes M, Luscombe N, Clifton P. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care. 2002 Mar;25(3):425-30.
Layman, DK. 2002. Emerging health benefits of dietary protein and its role in weight management. American Dietetics Assn Oct 21, 2002.
National Academy of Sciences. 2002. Macronutrient Report. Washington DC: NAS Press.
Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90.
Burton-Freeman B, Davis PA, Schneeman BO. Plasma cholecystokinin is associated with subjective measures of satiety in women. Am J Clin Nutr. 2002 Sep;76(3):659-67.
Gautsch TA, Kandl SM, Donovan SM, Layman DK. Growth hormone promotes somatic and skeletal muscle growth recovery in rats following chronic protein-energy malnutrition. J Nutr. 1999 Apr;129(4):828-37.
Cui H, Yang Y, Bian L, He M. [Effect of food composition of mixed food on glycemic index] Wei Sheng Yan Jiu 1999 Nov;28(6):356-8.
Luscombe ND, Clifton PM, Noakes M, Parker B, Wittert G. Effects of energy-restricted diets containing increased protein on weight loss, resting energy expenditure, and the thermic effect of feeding in type 2 diabetes. Diabetes Care. 2002 Apr;25(4):652-7.
Holt SH, Miller JB. Increased insulin responses to ingested foods are associated with lessened satiety. Appetite. 1995 Feb;24(1):43-54.
Eisenstein J, Roberts SB, Dallal G, Saltzman E. High-protein weight-loss diets: are they safe and do they work? A review of the experimental and epidemiologic data. Nutr Rev. 2002 Jul;60(7 Pt 1):189-200.
St Jeor ST, Howard BV, Prewitt TE, Bovee V, Bazzarre T, Eckel RH. Dietary protein and weight reduction: a statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. Circulation. 2001 Oct 9;104(15):1869-74.
Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-64.

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Vitamin C is a Year-Round Supplement

September 20, 2008 at 3:45 pm · Filed under Supplements

Four reasons to use it every day

(ARA) – December through March are not the only months that vitamin C supplements should be part of your daily routine. With all the vitamin C research that is popping up, it is more evident than ever that vitamin C benefits go beyond cold and flu season.

According to Dr. Phil Brown, Ester-C product manager at Inter-Cal Nutraceuticals, “Vitamin C is a year-round necessity. It’s a nutrient that does much more than simply maintain health by preventing scurvy or supporting the immune system. In fact, new research and clinical studies have validated the importance of vitamin C in many diverse and important biological functions.”

Brown gives four important reasons for incorporating vitamin C supplements into your daily routine:

1. Joint and Bone Health

Vitamin C is very important for the formation and maintenance of collagen, the “glue” that provides strength to bones, cartilage, teeth, tendons and ligaments, as well as support for vascular and skin health. Recent studies have shown that vitamin C positively affects bone mineral density (BMD) in postmenopausal women. Many health care experts feel that judicious vitamin C supplementation can benefit overall joint and bone health.

2. Vision Health

Vitamin C is important for the maintenance of good vision. Proper dietary levels of vitamin C may slow the formation of cataracts and minimize the effects of age-related macular degeneration. A recent study by the U.S. National Institutes of Health concluded that 500 milligrams of vitamin C, in addition to the other vitamins and zinc supplements, were most effective against lowering the risk of developing age-related macular degeneration.

3. Heart Health

Numerous studies and clinical trials have demonstrated the importance of high levels of vitamin C in maintaining vascular integrity, blood pressure, cholesterol levels and even the functioning of the heart itself. Dietary antioxidants, including vitamin C, are overwhelmingly recommended to support cardiovascular health.

4. Immune System Health

Vitamin C is an antioxidant capable of neutralizing free radicals, which can break down the immune system. Free radicals are unstable molecules formed during normal cellular activity that damage cells, mutate genes, weaken organ systems, increase the risk of certain forms of cancer, cause skin wrinkles and even accelerate aging. Our lives are full of factors that multiply free radicals — stress, smoke, pollution, fried food and excessive sunlight. Because free radicals don’t take a break during the spring and summer, vitamin C supplements should be a part of your year-round health regimen to maintain a healthy immune system.
Supplements are a convenient way to provide consistent amounts of specific nutrients and can help make up the difference between amounts available from food and the levels for optimal health and well-being. There are currently recommended daily intake (RDI) levels for all nutrients, including vitamin C. “However, many studies have shown the positive effects of vitamin C used at levels well above the RDI (currently 90mg per day),” said Brown. “Extensive evidence indicates that consumption of vitamin C is safe because it does not accumulate in the body like fat soluble vitamins.”

“Unfortunately, common vitamin C is very acidic and may upset the stomach when taken at levels higher than the RDI. Ester-C is an efficiently absorbed, non-acidic form of vitamin C and high levels of it may be ingested without worrying about an upset stomach,” said Brown.

Ester-C Mineral Ascorbate is an ingredient in human supplements, functional foods and beverages, pharmaceuticals and personal care products. It is available through natural product stores, food, drug and discount chains, catalogues and the Internet. For more information on vitamin C and Ester-C, visit www.esterc.com.

Courtesy of ARA Content

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1,132 Deaths from FDA-approved drugs

September 20, 2008 at 3:43 pm · Filed under Supplements

Supplement critics have spent a great deal of energy wringing their hands over the alleged toxicity of vitamins and minerals. The American Association of Poison Control Centers reported that in one five-year period, the total number of accidental fatalities from legal, FDA-approved prescription and over-the-counter drugs was 1,132. The total number from supplements during the same five-year period was zero. Since that time there have been five deaths reported among children who took large doses of iron supplements that were left out by parents unaware of their potential toxicity. Large doses of Vitamin D can also be toxic but, “Supplements generally are safe, even at doses substantially above the RDA,” says Dr. Block, professor of Epidemiology and Nutrition at Berkeley School of Public Health.
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Tia Coatoam, research editor for Garland’s Natural Health Web
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The information in this article is intended for informational purposes only , not to substitute for any medical treatment prescribed by your doctor.
With all the information available today it is impossible for any doctor to know everything about every medical treatment available. It is important as patients and consumers to become informed for the best health and welfare of ourselves and our families.

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Supplements Endorsed by Physicians

September 20, 2008 at 3:40 pm · Filed under Supplements

Linus Pauling, Ph.D. is the only person ever to win two unshared Nobel Prizes for work promoting disarmament. The journal “New Scientist” once included him as one of the 20 greatest scientists along with Albert Einstein, Charles Darwin and Isaac Newton. Dr. Pauling not only flouted the scientific consensus on vitamins, he published directly to the public instead of confining his opinions to the research journals. Studies done since the 1970’s have largely vindicated his views. Thousands of physicians who once scoffed at supplements now take large doses themselves to prevent cancer and heart disease, and increasingly, advise their patients to do the same.
In the mid 1990’s the spotlight of supplement notoriety turned from Dr. Pauling to another researcher in the San Francisco Bay Area. Gladys Block, Ph.D. became a professor of epidemiology and nutrition in 1992 at the University of California at Berkeley School of Public Health. That was after nine years at the National Cancer Institute (NCI).
In 1992 Dr. Block worked with many researchers reviewing nearly 200 studies looking for a link between diet and most major cancers (lung, breast, colon, cervical, ovarian, bladder, oral, throat, pancreatic, prostate and stomach). Dr. Block found that in every single study showed the consumption of “Antioxidants” play a key role in preventing the oxidative damage of “Free Radicals” that contributes to both cancer and heart disease.
In 1993 three large studies convinced remaining scientific skeptics that antioxidant nutrients are indeed critical to the prevention of cancer and heart disease.
Over the last few years, a growing number of physicians and nutritionalists have come to accept – in fact, endorse – supplements. This represents a profound shift in mainstream medicine’s views of this popular natural approach to optimal health. Gone are the days when physicians and most nutritionalists argued that a balanced diet provided all the necessary nutrients and that supplements were at best waste of money and at worst a cynical fraud.
Sheldon Saul Hendler, M.D.,Ph.D., is an assistant clinical professor of medicine at the University of California, San Diego, and author of The Doctor’s vitamin and Mineral Encyclopedia. Dr.Hendler and Dr. Block agree that supplements are safe, convenient, and an inexpensive way to get the nutrients most Americans aren’t getting from food.
Dr. Hendler also believes antioxidants are rapidly becoming the cutting edge of medicine.
Shari Lieberman, Ph.D. a clinical nutritionalist in New York City and co-author of The Real Vitamin and Mineral Book said that she doesn’t know anyone, familiar with the scientific literature on antioxidants, that fill scientific journals, who doesn’t take them.

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Tia Coatoam, research editor for Garland’s Natural Health Web

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The information in this article was taken from the books of Author, Michael Castleman. The information in this article is intended for informational purposes only , not to substitute for any medical treatment prescribed by your doctor.

With all the information available today it is impossible for any doctor to know everything about every medical treatment available. It is important as patients and consumers to become informed for the best health and welfare of ourselves and our families.

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Are You Leading a Healthy ‘Whey’ of Life?

September 20, 2008 at 3:37 pm · Filed under Diet and Nutrition, Weight Management and Fitness

ARA) – When many of us hear the word “whey,” we remember the old nursery rhyme about Little Miss Muffet. We know now that Little Miss Muffet was a lot smarter than we gave her credit for. She learned early on about the benefits of whey protein.

Whey protein is a high quality source of protein for everyone — no matter what the age. Over the past 20 years, a number of studies have demonstrated the positive impact whey proteins have on improving health through good nutrition. Let’s take a look at the top 10 reasons why it may be desirable for you to add whey protein to your diet.

1. Support Your Immune System — Whey proteins contain high levels of the amino acid cysteine, which is needed to help the body produce glutathione, a powerful anti-oxidant that plays a key role in maintaining immune health. In fact, one of the first symptoms often noticed in individuals with autoimmune diseases, such as HIV, is a decline in glutathione levels. Numerous studies have demonstrated the positive effects of whey protein supplementation on individuals with various types of cancer, chronic fatigue syndrome, and HIV. One recent study found that whey proteins inhibited the growth of breast cancer cells in a test tube. Another study showed a reduction in the size of cancer tumors in some patients when they consumed a whey protein product that delivered 24 grams of pure whey protein per day.

2. Make Infant Formula Closer to Breast Milk — Whey protein contains alpha-lactalbumin, which is the main component in human breast milk. For this reason, whey protein is a key ingredient in many infant formulas and therefore is often one of the first proteins consumed by infants. There is also good news for new mothers. According to the Journal of Pediatrics, whey protein formulas have been shown to help reduce the duration of crying spells in infants with colic.

3. Benefit Cardiovascular Health — Certain specific types of hydrolyzed whey protein show promise in helping to naturally reduce blood pressure. While whey proteins should not be substituted for prescription medication, they may be a good complement to your current program. Look for more information later this year.

4. Enhance Physical Performance and Help Create a More Desirable Body Mass Composition — The demand for branched chain amino acids (BCAAs) increases during extended periods of exercise and added stress, which can lead to fatigue and reduced physical performance. It can also have a negative effect on the immune system. Whey proteins are naturally high in BCAAs and being easy to digest, they quickly provide the body with high quality protein and BCAAs.

5. Contribute to a More Positive Mental Outlook and Better Performance — Scientists have learned that stress causes the serotonin levels in the brain to decrease and this can contribute to mood disorders, such as depression. A recent study showed that a diet including alpha-lactalbumin enriched whey protein was helpful in improving mood levels and in increasing serotonin levels in the brain. Alpha-lactalbumin is the second most abundant component in whey protein and it is high in tryptophan.

6. Provide High Quality Protein For Those on Lactose, Casein or Gluten Restricted Diets– Whey protein isolate is the purest form of whey protein and is made up of over 90 percent protein. It contains only trace amounts of lactose therefore individuals with lactose intolerance can safely take whey protein isolate. It is also a great protein source for individuals with Celiac disease who are on gluten or wheat protein restricted diets.

7. Improve Dental Health — One of the components in whey protein, glycomacropeptide (GMP), has been shown to help reduce dental plaque and dental caries. It also has promise in the area of appetite suppression, as GMP stimulates the release of cholecystokinin (CCK), an appetite-suppressing hormone.

8. Build Stronger Bones — Osteoporosis, which affects over 25 million Americans, is a major health concern. Studies show that low protein intake, including lower levels of animal protein intake, was significantly related to increased levels of bone loss. Regular exercise and adequate amounts of protein and calcium in the diet can make a positive difference to bone health and may help to reduce the incidence of osteoporosis.

9. Help Protect Against Certain Types of Harmful Bacteria and Viruses — Lactoferrin, a minor component found in whey protein, is a known inhibitor of many forms of bacteria that may be responsible for digestive ailments including gastritis and ulcers. In addition, recent animal studies show promising results using concentrated lactoferrin to destroy Heliobacter pylori — the bacteria sometimes responsible for gastric reflux and certain types of cancer.

10. Aid Wound Healing — People who are recovering from surgery or are trying to heal a burn or wound often require additional protein in their diet. Exciting new research is being conducted that indicates certain whey protein components help promote the growth of new body tissue. This work is ongoing and still in the early stages.

Whey protein is readily available in a concentrated powder form and may be purchased in nutrition or health product stores, in many large grocery stores, or directly from suppliers on the Internet. There are many ways to consume whey protein as it can easily be added to water, juice or other liquids. It can also be added to softer solid foods, such as applesauce, or used as an egg replacement in many baking recipes.
An excellent resource to help you learn more about whey proteins is the Whey Protein Institute. You can visit their website, www.wheyoflife.org, or contact them by calling their toll-free number, (866) WHY-WHEY (949-9439).

Courtesy of ARA Content

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References
- Anticancer Research, 2000, 20(6C):4785;
- Journal of Medicine, 2000, 31(5-6):283-302
- Pediatrics, 2000, 106, 6:1349-1354
- British Journal of Nutrition, 2000, 84:S33-S37
- International Journal of Sport Nutrition and Exercise Metabolism, 1998, 8(4):426-447
- American Journal of Physiology, 1999, 87(4):1381-1385
- Journal of Burn Care and Rehabilitation, 1998, 16:161-168
- American Journal of Physiological Regulatory Integrative Comp Physiol, 2000, 278:R1651-R1660
- Biochemical Cellular Biology, 2002, 80:113-117
- Dairy Council Digest, 1997, 68(3): 13-18
- Biochemical Cellular Biology, 2002, 80:113-117
- European Journal of Oral Science, 1999, 107:244-250
- American Journal of Clinical Nutrition, 2000, 71:1536-1544
- Journal of Bone and Mineral Research, 2000, 15:2504-2512

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