HEALTHY IS BEAUTIFUL: 4 FITNESS TIPS TO GET YOU MOVING

HEALTHY IS BEAUTIFUL: 4 FITNESS TIPS TO GET YOU MOVING

by Loren Ridinger

Quite honestly, I’m an eater, not a mover. I dream about my next delicious meal versus when my next run will be and I always find some excuse to skip my daily workout. Unfortunately, evenings spent lounging on the couch and consuming large amounts of food don’t do my body any favors. But here are some ways that get me motivated to work out that will work for you, too:

1. Write it down and make it visible. Maybe you’d like leaner legs, more toned arms, or to look amazing in your wedding dress; whatever your exercise motivation is, make sure to write it down and post it in a visible spot. For extra inspiration, write the same goals down on several pieces of paper. Take those goals and post them in places you spend a lot of your time (for example, your car, vanity, desk at work, etc.). Additionally, taping these goals to a remote control or the refrigerator may inspire you to turn off the television, put down the cookie, and instead fit a workout into your schedule.

2. Sleep in your workout clothes. If you like to workout in the morning, consider sleeping in your gym clothes. This shaves off a few precious minutes that can be added back into your night of sleep. Also, you will only need to literally roll out of bed and you are already prepared to start your workout. Though I’m not a morning workout person, I can apply the same routine in the evening by packing a gym bag in my car. This leaves me with no excuse to go home after work (at the risk of getting stuck on the couch).

3. Reward yourself with retail therapy. If you’re anything like me, you probably love to shop–maybe even a little too much, if I’m being honest. So, this motivating tip can both save money in your wallet and add a little muscle to your physique. Think of an item that you’ve had your eye on and tell yourself that you cannot purchase it until you’ve consistently exercised over a 6-month span. At the 6-month mark, go ahead and splurge on that item as your reward. Heck, you may even want something different at that point, saving you the money you would’ve spent on that previous goal item.

4. Have an accountability partner. I’ve realized that you don’t have to live in the same place as someone to have him or her hold you accountable. One of my best friends lives across the country, but I’ve asked her to hold me accountable by texting me to ask me about my daily workouts. And I’ll do the same for her. Even just one message, a little nudge, and the thought of that someone checking up on you will keep you motivated to fit in that run or workout DVD.

No "Magic" bullet - Here are ways to propel you from chubby to chic

No "Magic" bullet: 
Ways to propel you from chubby to chic

With summer just around the corner, the advertisements for weight loss programs are ramping up. But despite what some diet programs promise there is no easy answer or “magic” bullet to quickly propel you from chubby to chic without any hard work on your part—despite what some of the diet programs promise.

But it can be done, over a period of time if you develop the right healthy habits:

1. Eat plenty of foods that are rich in fiber, especially plant-based fiber found in fruits, vegetables, oat bran, lentils, chickpeas, and more. 

2. Increase your intake of healthy-fat foods, including coconut oil, palm oil, and the essential fatty acids found in foods like salmon and sardines. 

3. Drink lots of clean, filtered water—strive for at least eight glasses a day. 

4. Consume large amounts of green foods, including green “superfoods” supplements. 

5. Exercise regularly with activities you really enjoy, like walking, dancing, or swimming. 

6. Get adequate rest and sleep every day. 

7. Maintain a wholesome balance between work, play, and family time. 

8. Strive to reach, and maintain, emotional and spiritual well-being. 

9. Supplement your diet with a good, daily, natural multi-nutrient preparation. 

Now it’s your turn: Which of these healthy habits do you practice?


 

Children and Autism: Many nutrients have been clinically shown to play a role in kids’ health:

Children and Autism

Autism is a severe developmental disorder that is usually first diagnosed in early childhood. Most autistic children are perfectly normal in appearance, but have issues in areas of communication, social interactions and repetitive behaviors. It’s currently unexplained, but the prevalence of autism in males is 4:1 compared to females. There are milder versions of autism, such as Asperger’s Syndrome, that are referred to as being on the autism spectrum.

Some common symptoms of autism include decreased social interaction, an aversion to physical contact, repetitive behaviors such as rocking or hand-flapping, poor eye contact, insensitivity to pain, hyperactivity, and attention deficits, to name a few. There is also a very high incidence of gastrointestinal problems, auto-immune disease and mental retardation in those with autism. In fact, 90% of these children suffer from gastrointestinal challenges. Autistic individuals also have reduced glutathione levels, which contribute to higher oxidative stress. Increased oxidative stress may explain the high incidences of gastrointestinal and immune abnormalities seen in autism.

Many nutrients have been clinically shown to play a role in kids’ health:

Vitamins & Minerals
Vitamin and minerals are essential components for numerous processes in the body related to growth and development.  Get all your vitamins and minerals  here.

Might-a-Mins Spectrum Multivitamin

Beta-Carotene is a nutrient found in plants that the body converts into vitamin A. Vitamin A may be useful for the treatment of autism because it is involved in cell growth and differentiation in the tissues of the gastrointestinal tract and brain; areas that are problematic for those with autism. Some studies have reported improvements among autistic individuals supplemented with vitamin A, such as language, eye contact, socialization and sleep patterns. Vitamin A deficiency is also common among those with autism. According to data from the Autism Research Institute, the B:W (Better:Worse with treatment) ratio reported by parents of autistic children for vitamin A is 22:1, meaning when supplemented with beta-carotene, 22 autistic individuals got better for every 1 that got worse.

Pyridoxal-5-phosphate is the active form of vitamin B6. The conversion of B6 to P5P in the liver can be problematic for some autistic children, so it is best to use the P5P form. This form has not been associated with toxicity. Vitamin B6 is the master vitamin for numerous metabolic pathways in the body. One specific function is its involvement in the synthesis of neurotransmitters in the brain and peripheral nerve cells, which are critical for the development of language, attention, alertness, etc. B6 is also required for the production of glutathione which is crucial for detoxification. Another proposed mechanism of action is the role of vitamin B6 as a cofactor for enzymes that degrade oxalates (organic compounds that appear increased in autistic individuals). Vitamin B6 is the most studied nutrient among autistic children and is often given in combination with magnesium.

Significant improvements in common autism symptoms, such as behavior, better eye contact, fewer tantrums, improved sleep patterns, better speech, etc., have been consistently reported using vitamin B6 and magnesium. In fact, the combination of B6 and magnesium has been described by many as a “breakthrough autism intervention.”

Methylcobalamin (B12) is a water-soluble vitamin needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance SAMe (S-adenosyl-L-methionine). B12 is a necessary component for the conversion of sulfur-containing compounds to glutathione, a powerful antioxidant in the body. Because those with autism may have fewer beneficial bacteria in the gut to make vitamin B12 or they have a reduced synthesis of Intrinsic Factor, or more simply, autistic children don’t get enough B12 in their diet due to their food choices, a deficiency is common.

Folic Acid (Folinic acid) is essential for numerous processes in the body and is critical for development of the nervous system. Folinic acid is the metabolically active form of folic acid. Folic acid is a B vitamin essential for numerous processes in the body and is critical for development of the nervous system. Additionally, folic acid aids in the conversion of sulfur-containing compounds to glutathione, and this antioxidant is extremely important in autistic individuals.

Many studies have documented improvements in sleep, communication, social interaction and other behaviors with supplementation with folic acid in autistic individuals. According to data from the Autism Research Institute, the B:W (Better:Worse with treatment) ratio reported by parents of autistic children for folic acid is 11:1, meaning 11 autistic individuals supplementing with folic acid got better for every one that got worse.

Zinc is an essential mineral that is a component of more than 300 enzymes needed to repair wounds, synthesize proteins, aid in the development and maintenance of the brain, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among many other functions. When zinc levels are down, copper levels are often increased. According to data from the Autism Research Institute, 90% of autistic children have this abnormal zinc to copper ratio. Because zinc helps facilitate the excretion of excess copper, it is important to make sure a multivitamin has an adequate amount of zinc. The B:W (Better:Worse with treatment) ratio reported by parents of autistic children for zinc is 17:1.

Might-a-Mins Spectrum Probiotics

Probiotics play a critical role in achieving optimal digestive health and help children maintain a bacterial balance within their digestive tracts. The digestive system naturally houses trillions of “good” bacteria that directly help the body digest, modify and convert the foods we eat, but disruptions to these populations of probiotics (good bacteria) are common. Probiotics must be kept at normal levels in order to overwhelm the other bacteria, which may begin to run rampant in the event the good bacteria levels decrease. There are numerous strains of probiotics, all of which work to maintain optimal bacterial balance, promote bowel regularity and stomach comfort, improve gastrointestinal health and support the digestive system. Some important strains are Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus salivarus, Bifidobacterium bifidum, Bifidobacterium longum, Bifidobacterium breve and Bifidobacterium infantis.

Might-a-Mins Spectrum Digestive Enzymes

Digestive enzymes are a key component in the digestive system and collectively support the breakdown of complex macromolecules into energy sources and promote the release of the nutrient content from the foods we eat. Ingredients such as DigeZyme® (which is a multi-enzyme complex composed mainly of amylases, proteases and lipases), sucrase and maltase supplement the gastrointestinal tract with enzymes to adequately support the body’s ability to digest food. In addition to the physical discomfort caused by poor digestion, undigested (and consequently unabsorbed) food in the gastrointestinal tract serves as fuel to intestinal microbes, causing them to overpopulate and ferment. These fermenting microbes lower the pH of the colon and increase bacterial toxins in the gut. Supplementation with digestive enzymes provides the body with the additional support it needs for proper digestion. In addition to abdominal discomfort, there is also a connection between the function of the digestive system and the brain. Research suggests that promoting normal digestion may in turn support physical health.

Might-a-Mins Spectrum OPC-3 with Pycnogenol

Pycnogenol® is natural plant extract from the bark of the maritime pine tree which grows exclusively along the coast of southwest France. This pine bark extract is an all natural combination of proanthocyanidins, bioflavonoids, and organic acids. It is one of the most potent antioxidants backed by clinical research. As one of the most potent natural scavenger of free radicals, Pycnogenol combats many aggressive free radicals before they cause oxidative stress to vital organs. Trebaticka et al treated 61 children with ADHD with Pycnogenol for 1 month. They saw a significant reduction in hyperactivity, as well as improved attention, coordination and concentration. The placebo group had no positive effects, and one month after termination of Pycnogenol administration a relapse of symptoms was noted.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has a number of biological functions. It is essential for tissue repair, wound and bone healing, immune function among other things. Its role as a cofactor for dopamine production may help to explain the improvement in symptoms of those with autism when supplemented with vitamin C. One study even showed an improvement in sensory motor scores and sleep patterns. Also, several studies have shown children with autism have significant oxidative stress, so supplementing with a proven antioxidant, like vitamin C, is helpful in combating free radicals. Vitamin C also elevates glutathione levels, another important antioxidant in the body. According to data from the Autism Research Institute, the B:W (Better:Worse with treatment) ratio reported by parents of autistic children for vitamin C is 16:1.

Omega-3 fatty acids are considered “essential”: they are vital for life and they are not able to be produced by the body. While most other nutrients – vitamins and minerals, for example – can be synthesized by the body, certain omega-3s (including EPA and DHA) cannot. They are especially important in childhood, when the brain – which is made up of approximately 60 percent fat – and immune system are developing.

Might-a-Mins Spectrum Essential Omega 3

Unfortunately, many children are not receiving adequate omega-3 fatty acids from food sources. According to the American Dietetic Association and the Dieticians of Canada, nine out of 10 children are deficient in the essential fatty acids EPA and DHA.

Children need ample amounts of omega-3 fatty acids to support their brain and immune health. Ensure your children receive the omega-3s they need with Might-a-Mins Spectrum Essential Omega 3.*

for more Information go to Explore Supplements

To find children’s health products or more information about children’s health products, click here.

Multivitamin supplements boost brain function, say UK researchers

Multivitamin supplements boost brain
function, say UK researchers
By Barbara Diggs, 17-Apr-2012

Taking a multivitamin supplement daily can improve cognitive performance in both children and adults, say UK researchers.

In a series of studies published in the British Journal of Nutrition, Psychopharmacology, and Human Psychopharmacology, teams of British neuroscientists investigated the effects of multivitamin supplementation on mood and cognitive function.
The researchers monitored groups of healthy children, men and women who took commercially-available vitamins and mineral supplements daily for 4 to 12 weeks, and tested their cognitive performance through tasks requiring attention, memory, accuracy and/or multitasking ability. The mood or stress levels of participants were also assessed.
Their findings indicated that vitamin and mineral supplementation improved cognitive performance after only a few weeks of supplementation.
Men taking high dose B-complex vitamins showed improved performance on cognitive tasks, were less mentally tired and showed improved vigor. Women taking multivitamin/mineral supplements were demonstrated to have increased accuracy and speed on multitasking batteries. Children, aged 8 – 14, showed increased accuracy in attention-based tasks.
“There’s been a huge research effort into the effects of one or two vitamins on cognitive function, not the effects of many,” said professor David Kennedy of the Brain, Performance and Nutrition Research Center at Northumbria University, and co-author of the studies.

Bridging the vitamin gap
These findings add to solid evidence indicating that multivitamin supplements offer significant and varied benefits. According to the UK’s National Diet and Nutrition Survey, the general population in the UK has vitamin deficiencies or insufficiencies across most vitamin groups.
“A vitamin deficiency predisposes you to diseases related to having too little of that vitamin,” said Dr Kennedy.
“The optimum level of a vitamin must be way above what you need to avoid disease. [The survey indicates that] there are people out there deficient in each vitamin group.But since most people don’t know which vitamins they’re missing...you should take multivitamins to bridge the gap and patch up whatever you’re deficient in.”

Omega-3s & cerebral blood flow, function
Multivitamin supplements aren’t the only nutrients to impact brain activity. In a study, published in Biological Psychology, Dr Kennedy and his colleagues studied whether omega-3 polyunsaturated fatty acids have impact on cognitive function. The research team found that healthy adults supplementing their diet daily with 1 -2 grams of fish oil containing docosahexaenoic acid (DHA) did not have improved cognitive functioning.
Nonetheless, through brain imaging techniques, they discovered that daily supplementation with the fish oil was associated with increased cerebral blood flow while subjects were engaged in cognitive tasks. “These results lend support to an emerging body of evidence which suggests that dietary DHA is influencing brain function in physiological terms,” Kennedy and his colleagues wrote.
That DHA may effect changes in blood flow that has implications for aging healthily and dementia, added Kennedy.

Professor Kennedy will be speaking about these findings and other issues relating to essential nutrients and cognitive function at the Vitafoods Europe expo and conference in Geneva on May 23.
To see the research and more associated with this article click here

Simple steps to help ensure a longer life span. Rules for Immortality

Simple steps to help ensure a longer life span.

Rules for Immortality 

from Dr. Ronald Klatz and Dr. Robert Goldman: Who Wants to Live to Be 150?

• Drive a big car (2,800 pounds or more)
• Avoid stress and depression.
• Exercise at least 30 minutes daily.
• Sleep seven to eight hours a night.
• Consume little or no alcohol.
• Don’t smoke.
• Try to keep your weight at, or even five percent lower, than the ideal body weight (IBW).
• Maintain optimum antioxidant vitamin blood levels.
• Drink eight to ten glasses of water per day.
• Get blood tests and comprehensive anti-aging physical exams yearly, early detection is key in both heart disease and cancer.
• Limit harmful fats in your diet.
• Think young.
• Do not accept “just getting old”.

And remember the three rules for immortality:

1. DON’T DIE!

2. DON’T GET SICK!

3. DON’T GET OLD BIOLOGICALLY!

Side Effects of Statin Drugs - Heart Health Nutrition | Dr. Sinatra

Side Effects of Statin Drugs - Heart Health Nutrition | Dr. Sinatra

Side Effects of Statin Drugs

Wednesday, February 2, 2011 by Stephen Sinatra

Despite positive results in some patients, I’m troubled by several aspects of statin drugs, the powerful medication usually prescribed to help you maintain good cholesterol levels.

The most common side effects reported by statin users are:

• Muscle pain and weakness;
• Flu-like symptoms; and
• Generalized soreness.

Other side effects of statins include: liver dysfunction with elevation of the liver enzymes; problems of the nervous system such as a condition called peripheral neuropathy or polyneuropathy; and total global amnesia, which means forgetting where and who you are for a few minutes to several hours. (If LDL cholesterol levels get too low, they can interfere with neurotransmitter mechanisms in the brain.)

One of the many problems with statins is that they interfere with the body’s production of CoQ10, a natural substance that’s absolutely essential for cellular energy production. Such interference causes fatigue, muscle pain, and, as a Swiss study showed, subtle muscle cell damage—even without symptoms.

Given that the heart is made of muscle tissue, it’s not much of a stretch to think these drugs could lead to diastolic dysfunction and, subsequently, congestive heart failure. Research appears to verify the connection between statins, depletion of CoQ10, and congestive heart failure.

I would never take a statin without the added insurance of supplemental CoQ10. Anyone taking a statin drug for an appropriate reason should be chasing it down with a minimum of 200 mg of hydrosoluble CoQ10.

Adhering to a smart cholesterol lowering diet, like the PAMM diet I talk about so frequently, is a wonderful way to maintain healthy cholesterol. You’d be surprised by how just eating the right foods can help you lower your LDL cholesterol levels, while you increase HDL cholesterol levels.

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