6 Things Your Hair Can Tell About Your Health

By Rachel Zachar, Contributing Writer on Friday, November 14, 2014

Your hair can provide many clues as to the state of your overall health. Keep reading to find out what your hair may be telling you.

Your hair is a focal point of your appearance, whether it's long and thick, short and thin, nonexistent or anywhere in between. While many people feel that hair only tells superficial things about someone, like their personal style or grooming habits, your hair can also act as a sort of road map, pointing out the way to any underlying health issues you may be experiencing. Here are some common signs to look for, and explanations of what they might mean.

 

1. Dryness

Some people naturally have hair on the dry side, so this doesn't always indicate a health concern. If your hair is naturally dry, products like argan oil and cocoa butter conditioners can help it to retain moisture. However, if your hair has suddenly become extremely dry and brittle out of the blue, this could indicate hypothyroidism, a condition which occurs when your thyroid gland is underactive and doesn't produce enough of the thyroid hormone. 

 

2. Shedding

Sudden, significant hair loss can be attributed to many different causes, with some of the most common ones being stress, certain medications, thyroid problems, anemia, polycystic ovarian syndrome (PCOS) and alopecia. In addition, a lack of sufficient protein or vitamin B deficiency can cause your strands to start falling out. 

 

3. Brittle

A change in your hair texture could be caused by a simple nutritional deficiency, or it might be related to illnesses like Cushing's disease, Graves disease, thyroid conditions or hormonal imbalances. Some treatments for brittle, breaking hair that is unrelated to serious illness include properly balancing protein and water intake and maintaining a healthy diet. 

 

4. Bald Spots

If you notice patches of skin peeking through your hair, it's likely you're experiencing alopecia, a type of hair loss that happens when your immune system attacks your hair follicles by mistake, according to WebMD. Alopecia can affect both men and women, and though it is not typically permanent, it can be in certain instances. If you are prone to allergies, have a family history of alopecia or also possess another autoimmune disease, you are more likely to have permanent pattern baldness. 

 

5. Dry, Flaky Scalp

Those nasty white flakes on the shoulders of your favorite black T-shirt are a telltale sign of a dry scalp and dandruff. Natural oils like coconut, almond and olive can be diluted and applied to soothe dry scalp, and anti-dandruff shampoos and conditioners can also provide relief. However, a flaky, dry scalp may also be a sign of the skin condition psoriasis. While medications are often recommended to fight psoriasis, products with tea tree oil may also be able to help improve the condition, as it contains antimicrobial and antiseptic properties. 

 

6. Thinning and Limp

Hair that resembles skinny, wet noodles is often a sign of vitamin or nutritional deficiency. Your hair needs B vitamins like biotin, along with protein and a variety of other nutrients to keep it strong and healthy. Omega-3s and the omega-6 fatty acid GLA (gamma-linolenic acid) can encourage hair growth and help maintain its softness and luster. In addition to the vitamins and supplements that can impact your hair and overall health, consuming certain foods can help keep your hair in great shape. Foods rich in omega-3s, like salmon and avocados, can help keep your hair hydrated and strong. In addition, eggs, walnuts, yogurt and blueberries can all provide support for your hair.

 

If you are experiencing any dramatic changes with your hair, it's important for you to first be evaluated by your doctor before attempting to treat them with any supplements or natural remedies.

 

Check out our selection of healthy hair products and other supplements at eVitamins, and have a great day!

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Latest Study Raises Doubts About Benefits of Resveratrol

By Petra Trudell, Managing Editor on Friday, May 30, 2014

A new study shows resveratrol may not be effective in preventing life-threatening diseases. Keep reading to learn about what resveratrol is exactly and what this new research means.

Resveratol has long been touted as an antioxidant for living a longer, healthier life. But a new study contradicts its role in supporting heart health and more. What does it all mean?

Resveratrol Basics
Resveratrol is a naturally occurring compound within red grapes and dark chocolate. It's at the heart of the "French Paradox" that suggests a daily glass of red wine can help you live longer. Resveratrol is a type of polyphenol, an antioxidant. The role of antioxidants is to protect the cells of the body against the potential damage of free radicals. Free radicals are a byproduct of energy production and we also encounter them in our daily lives through the environment and pollution.

Resveratrol has been suggested to protect the cells of the heart in particular, reducing the risk for heart disease and heart attacks by preventing damage to the blood vessels and lowering LDL or "bad" cholesterol. It's considered a supplement for longevity, with the added potential to regulate the body's inflammatory response and possibly reduce cancer risk.

Latest Study
Published in JAMA Internal Medicine on May 12, this study involved elderly men and women from the Chianti region of Italy who had their health and resveratrol intake tracked from 1998 to 2009. Less than 1 percent of the participants consumed any type of supplement, getting all their recommended daily nutrients from food. The study showed no effect on risk for heart disease, cancer or life expectancy in those who regularly consumed resveratrol through their diet. It also didn't positively affect inflammation.

Bottom Line
The results don't rule out possible health benefits of resveratrol, but that a larger dose would probably be needed than what is found in the average diet. There have been positive benefits in larger amounts, but no established dosage has been set yet. Research will need to continue regarding resveratrol supplements to determine their exact action(s) within the body and how this can impact your health in a positive way. Supplements are also not studied and regulated like prescription drugs, although this is slowly changing. That being said, this study didn't involve resveratrol supplements, but the naturally occurring resveratrol found in red wine and dark chocolate.

It also serves as a reminder no one supplement or nutrient, at this time, can prevent disease or even death. Using supplements is a way of supporting your healthy diet and exercise program.

It's important to remember that any supplement, because it's natural, can impact individuals differently. Your doctor can help you determine if a supplement like resveratrol is right for you, especially if you're being treated for a medical condition or if you're pregnant or have recently given birth. Supplements can interfere with certain medications as well as wound healing following surgical procedures, so it's always important to exercise caution when taking them, no matter what they are or they're intended purpose.

If you have further questions about supplements, like resveratrol, feel free to let us know. At eVitamins, we're here to give you all the best information to help you choose the supplements that are right for you. Be well!

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The Impact of Poor Posture On Your Health

By Petra Trudell, Managing Editor on Thursday, November 13, 2014

Your mother always told you to stand up straight and don't slouch. When it comes to your health, it looks like mom was right again.

While you may associate slouching with bad manners, there's more to it than how bad posture makes you look. The negative impact of poor posture over time extends well beyond your back.

Back Basics
Your back is made up of 33 bones (your spine) as well as muscles, discs, ligaments and cartilage. Keeping your back in proper alignment is crucial for the health of not just your back, but also the entire body. Proper posture means standing or sitting up straight with the spine in correct vertical alignment. The shoulders should be relaxed and back, the neck should be long and your chin parallel to the floor. Proper posture keeps the bones and tissues of the back, neck and shoulders from being strained and allows the weight of your upper body to be evenly balanced.

Without this balance, several unpleasant symptoms can occur.

The Negative Effects of Poor Posture
Aside from the esthetic effects -- you look taller, thinner and more authoritative when standing or sitting up straight, there are some very real negative effects of slouching. Use these six effects as motivation to work on your posture:

• Mental Impact -- Slouching when walking or sitting can make you feel more lethargic and actuallydepressed. You may also feel forgetful or like your brain is "foggy."
• Digestive Disturbances -- When the abdomen is bent, the internal organs of the digestive system become compressed resulting in slow digestion of food and therefore, constipation.
• Circulatory Effects -- Poor posture can inhibit the proper flow of oxygen-rich blood the body's vital organs. Oxygen is needed for the proper function of all the body's systems. If you're slouching andsitting, you put yourself at a greater risk of developing pain varicose or spider veins.
• Respiratory Impact -- Not sitting or standing up straight inhibits the lungs from bringing in the maximum amount of air, which puts unnecessary strain on the heart.
• Joint Deterioration -- Arthritis can result from prolonged poor posture as they the weight of the upper body isn't properly distributed when you're slouching, wearing on the connective tissues.
• Muscle Pain -- Poor posture puts strain on the muscles of the shoulders and the back, resulting in cramping, knots and strains.

Natural Remedies for Back Pain
If you suffer from back pain, working on your posture is the first step. There are also some natural therapies and exercises you can try. Consider these:

1. Yoga -- Stretches and elongate the muscles
2. White Willow Bark -- A natural alternative to aspirin
3. Pilates -- Strengthens the entire abdomen and back
4. California Poppy -- A floral extract that reduces pain and promotes deep sleep
5. Turmeric -- A root to reduce inflammation

You can find the supplements recommended in this post and so much more at eVitamins. Shop today to save big and check back tomorrow for more of the latest health information.

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Amazing Health Benefits of Red Wine

By Petra Trudell, Managing Editor on Thursday, March 14, 2013

If you indulge in the occasional glass of red wine with your nightly meal, you're doing more good for your body than you might realize. Learn more about all the amazing health benefits of red wine.

Everyone likes sitting back and sipping on a nice glass of wine after a hard day's work. But what if your favorite wind-down ritual was actually recommended for your overall health and wellbeing?

Well then, your dream has come true. When consumed in moderation, red wine has the possibility to increase your overall health in a variety of ways.

1. Support Heart Health
Polyphenols are the antioxidants found in red wine which help keep blood vessels open and reduce the risk of unwanted clotting. Red wine also increases the amount of HDL ("good") cholesterol in your blood while eliminating the LDL ("bad") which normally ends up getting deposited in arterial walls and forming plaque. This plaque causes arteries to stiffen and blood pressure to rise, increasing your risk of having a heart attack.

2. Increase Life Span 
One of the main benefits of red wine is resveratrol, a compound which boosts the activity of a protein known as SIRT1. SIRT1 improves how our cells operate, making them faster and increasing their resistance to a variety of diseases such as diabetes. A study conducted by Nankai University in China found regular consumption of red wine can help protect the elderly from many diseases, such as osteoporosis. (Note: If you do not drink alcohol, some other foods which contain moderate levels of resveratrol are grapes, peanuts, blueberries and cranberries.)

3. Improve Digestion
A recent study published in the American Journal of Clinical Nutrition revealed red wine helps eliminate the bad bacteria in your body to boost health while fostering the development of good bacteria, thanks to the abundance of polyphenols. Researchers from Spain found your body will only absorb about half of these polyphenols during the initial phase of digestion. While this may sound like a bad thing at first, the excess polyphenols become food for the good bacteria, helping them thrive.

4. Lose Weight
The compound piceatannol, which is converted from resveratrol, prevents the growth of fat cells. It actually binds to the insulin receptors of fat cells, blocking the necessary pathways needed for immature fat cells to mature and grow.

5. Prevent of Tooth Decay
Red wine contains certain properties that strengthen enamel to prevent tooth decay. A hardened enamel helps resist the bacteria Steptoccus mutans, the enabler of tooth decay. The polyphenols, which helped your digestion, can also prevent gum disease by reducing the inflammation.

6. Reduce Your Risk for Cancer
Studies are now suggesting the antioxidants found in red wine can help prevent the oxidative damages called by diseases such as type 2 diabetes and certain cardiovascular diseases. Quercetin, one of those antioxidants, has been known to combat cancer. A study conducted by the University of Puerto Rico has shown resveratrol may also have the ability to kill cancer cells.

If you want to reap the benefits of adding red wine to your diet, try adding a 4 to 6 oz glass of red wine to your nightly routine to improve your overall health. It's important you drink red wine in moderation, as too much alcohol can have adverse effects to health. Drinking excess amounts of alcohol can increase your risk of high blood pressure, high triglycerides, liver damage, obesity and certain types of cancer.

Be sure to consult your doctor to ensure your body is healthy enough to regularly consume alcohol.

While eVitamins doesn't sell wine, we do offer a variety of resveratrol and antioxidant supplements to support health. Check them out today!

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6 Amazing Uses for Manuka Honey

By Rachel Zachar, Contributing Writer on Wednesday, November 12, 2014

Honey may be typically perceived as a product that is only meant to be consumed, but manuka honey has many surprising health benefits. Keep reading to find out the ways manuka honey can help improve aspects of your health.

As a popular food product, honey has been used around the world to add a touch of sweetness to our favorite foods and drinks. However, honey has surprising benefits when used for other purposes besides consumption. Manuka honey, in particular, is one type of honey that possesses significant antibacterial and anti-inflammatory properties that can aid with improving a variety of skin conditions, among other ailments. The key ingredients in manuka honey that supply its powerful bacteria-combating defensive strategies are hydrogen peroxide and methylglyoxal (MG), which are antibiotic and antibacterial components. Originating in New Zealand, as a product of bees that pollinate the country's manuka bushes, this type of honey has been valued for its many healing and medicinal qualities. Let's take a look at six great ways to reap the benefits of manuka honey. 

• 1. Skin Soother

Applying manuka honey to burns, cuts or scrapes can promote natural healing with its antibacterial composition. A2009 study from the University of Sydney demonstrated that manuka honey may be more effective than antibiotics when it comes to treating superficial wounds and skin infections. In addition, manuka honey may also be able to provide support for fighting acne and reducing inflammation.

• 2. Digestion Support

Consuming a bit of manuka honey might be able to reduce gastrointestinal bloating, inflammation and provide relief from some minor digestive conditions, according to Liliana Trukawka, a nutritional therapist at Comvita honey company.

• 3. Immunity Booster

If you feel a sore throat coming on, coating your throat with this honey may be able to provide relief. Due to its antibacterial and antiviral properties, manuka honey can work to fight throat bacteria and symptoms of the common cold by supporting your immune system.

• 4. Energy Enhancer

Due to its natural carbohydrate content, with one teaspoon containing around 17 to 18 grams, consuming a spoonful of honey can provide you with an energy boost. Carbohydrate intake plays an important role in your body's ability to maintain physical endurance, so having some honey may be able to help with this.

• 5. Oral Health Improvement

According to a study from the University of Otago, New Zealand School of Dentistry, the participants in the group who chewed or sucked on manuka honey products were shown to experience fewer symptoms of periodontal disease and gingivitis—like bleeding gums and plaque buildup—compared to the participants in the control group who did not chew on manuka honey products.

• 6. Natural Sweetener

Besides its medicinal properties, this type of honey can also be enjoyed in its traditional form, as a sweetener. Drizzling some manuka honey on some plain yogurt or spreading it on whole-wheat toast can be a great way to enjoy its delicious flavor and health perks.

 

Before you purchase a container of manuka honey, it's important to recognize that not all manuka honey products are created equal. To assess the quality and potency of your manuka honey product, there are several methods to go by. A Unique Manuka Factor (UMF) ranking of at least 10+ signifies that the honey is potent enough for it to be considered therapeutic and used for medicinal purposes, according to the Unique Manuka Factor Honey Association. In addition, manuka honey with a UMF ranking of at least 10+ may also be marketed as or labeled “active manuka honey.” Honey products that fall below 10+ should only be used for their sweetening effects and not used to treat any health conditions. While the appeal of manuka honey may be its natural healing properties, don't attempt to treat any serious conditions with it; make sure to receive clearance from your doctor if you are wondering if you should try using this honey. Also, manuka honey is not recommended for those with honey allergies, those on certain chemotherapy drugs or with diabetes, as it contains sugar. Do not give any form of honey to infants.

 

We hope you enjoyed reading about the many ways manuka honey can benefit your health. Check out our selection of manuka honey products and other wellness essentials at eVitamins, and have a great day!

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Getting to Know More About the French Paradox

By Elizabeth Gursecki, Staff Writer on Wednesday, January 04, 2012

Known for their diet, lifestyle and wine consumption, the French have seemed to find the balance between healthy living and lifestyle habits that work.

What is the French paradox? This refers to the peculiar phenomenon of relatively low rate of obesity and heart disease among the French compared to other Western nationalities despite the former’s high intake of saturated fat. The French diet is composed of wine, butter, pastries, cheese and cream, all of which contribute to weight gain. Even so, only seven percent of French adults suffer from obesity. Not only that, it's also noted that French people who come to the United States gain weight while Americans who go to France drop significant pounds. What’s the reason behind this? Here are the probable reasons why.

Red Wine
As many experts agree, this is the key component of the French paradox. The French have the habit of drinking a glass or two of red wine with their meals. Red wine is rich in the antioxidants called flavonoids that promote good health for the heart and blood vessels. The flavonoids come from grapes, which is why red wine is healthier for the heart compared to beer, white wine and other alcoholic beverages. Moderate consumption of red wine can help prevent coronary heart disease, produce anticlotting action, inhibit development and progression of atherosclerosis and reduce risk of kidney stone formation. On top of all these, red wine also reduces the harmful effect of smoking cigarettes on endothelium.

Eating Slowly
Another notable difference between American and French dietary habits is the way they take in their foods. French take their time to savor and taste every piece of food that they put into their mouths. Since it takes the brain 15 to 20 minutes before it starts signalling the feeling of fullness, you can feel full more easily even though you just ate a little amount of food. Americans, on the other hand, are known for their fast-paced eating. They rush to eat big chunks of food while engaging in another activity like talking on the phone, watching television, reading books or newspapers and using the computer. At McDonald’s, French customers spent 22 minutes on the table while Americans were done only after 14 minutes.

Smaller Portions
Let’s not forget that compared to the humongous portions of Americans, French portion sizes are miniscule. For the French, they don’t have to eat a lot of the food that they like. That’s why even though their diet is very rich in butter, cream, cheese and dressing, they still end up consuming fewer calories. Take this an example: a standard yogurt size in France is about 4.5 ounces, while in America it’s eight ouces. It’s not just yogurt. Visit the local grocery store and see how everything is sized. Now go to a French grocery or restaurant and take note how smaller items are.

Fruits and Veggies
French also eat more fruits and vegetables than Americans. Fruits and vegetables, as you know, contain fiber and vitamins. Even though they’re consuming a lot of fat, high consumption of these healthy items make them at less risk of coronary heart disease than Americans.

Quality Over Quantity
While Americans love the idea of getting the biggest bang for their buck, the French prefer their meals to be smaller but tastier and more delicately prepared. They are more conscious about their food selections. They also don’t consume as much processed foods as Americans. Processed foods are packed with saturated fats, sugar, sodium, trans fat and preservatives. This is also the reason why open-air markets are popular in France. People usually buy their produce there. It’s more expensive and time-consuming but the benefits of fresher and better quality food offset that.

Water Versus Soda
The drinks also matter. The French drink more water than soda. In fact, an average French adult consumes only 37.2 liters of soda annually, which is nothing compared to the 216 liter yearly consumption of an American. Water intake is very low in the US at 46.8 liters per person every year. A French adult takes in 146.6 liters of water annually.

No to Sedentary Lifestyle
It’s not just what they eat but also what they do. French don’t like to exercise in the gym but they are still more physically active than Americans because they walk a lot. Some people believe that this is due to the high costs of gasoline and public transport in France. People save money by walking around.

Now you know why the French are in tiptop shape. It’s up to you to be inspired by their lifestyle and follow it for better health.

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Resveratrol in Grapes Goes Beyond Protecting the Heart

By Petra Trudell, Managing Editor on Friday, March 16, 2012

Commonly found in red wine, resveratrol can protect more than just your heart. Learn why that glass of red wine a day may be keeping the doctor away.

You’ve heard how drinking a glass of red wine is good for your heart. Your doctor may have even advised you to start the habit. But you wonder, is this just another old wives’ tale, or is there a scientific basis for this assumption? It gets you thinking, what exactly is in red wine that makes it so heart-friendly?

A good place to start would be the French Paradox. The is the debate over the confusingly low incidence of heart disease among the French in spite of their regular diet of high fat foods. Researchers zeroed in on their high consumption of red wine as a probable nutrient-rich agent that promotes heart health, and resveratrol was found.

What is Resveratrol?
Resveratrol is a chemical that occurs naturally in plants with powerful antioxidant properties that provide a defensive mechanism against disease. Although resveratrol only recently gained popularity in 1992 (studies about resveratrol in red wine started in 1976), this plant phenol has been mentioned as far back as 1939 by the Japanese researcher Michio Takaoka. Takaoka isolated resveratrol from a poisonous Japanese medicinal plant and studied its curative properties. In a study made public only in November 2011, a 100 mg dose of 99 percent pure resveratrol was given to obese men, resulting in a decrease in fats in their livers, blood sugar levels becoming regulated, lowered blood pressure and improved metabolic function.

Today, resveratrol is best associated with red wine. But it's also present in other plant foods such as blueberries, mulberries, peanuts, eucalyptus, spruce and lily. The highest concentration of resveratrol is found in the skin of red grapes, specially the Vitis vinifera, Vitis labrusca and Vitis muscadine varieties. The length of time the grape skin is included in the fermentation process determines the amount of resveratrol content. Since the skin is left on for a longer period in the fermentation of red wine, it has higher resveratrol than white wine. There are no known adverse effects from taking resveratrol supplements, as tested on both humans and mice.

The Benefits of Resveratrol
Resveratrol’s action in the human body is not limited to the heart. As an antimicrobial substance that increases its production in plants when there is a threat of disease or infection, it acts similarly in humans. Resveratrol has contributed to the treatment or prevention of these conditions:

• Cardiovascular:
  Resveratrol has the ability to dissolve fats in the body. It also reduces platelet aggregation. These actions prevent the formation of plaque on the arterial walls and lower the body’s cholesterol levels, thereby preventing atherosclerosis and coronary artery diseases, including heart attacks and strokes. Moreover, in a study conducted by Hungarian scientists, 20 individuals who had suffered a myocardial infarction (heart attack) and were given resveratrol supplements showed significant improvement in left ventricular function, lowered their "bad" (LDL) cholesterol level and improved endothelial function after three months.
• Anti-aging:
  Resveratrol initiates processes in the body that result in sirtuin activation. Sirtuins are a class of genes that prolong cellular life and prevent early aging. They also help damaged cells repair themselves and have the same effect as humans being put on calorie-restricted diets.  
• Type 2 Diabetes:
  Studies have shown regular intake of one to two grams daily of resveratrol can prevent prediabetic individuals from developing type 2 diabetes. Prediabetes is a condition wherein the blood sugar level is higher than the normal allowable figure but lower than that of diabetic levels. Most people with prediabetes progress into diabetes within 10 years, increasing their risk for heart disease, blindness, neuropathy and other conditions.
• Cancer:
  Resveratrol has been shown to inhibit enzymes that support tumor development, stop the rapid growth of human tumor cells in vitro and control abnormal cell growth and division. Resveratrol acts on the three stages of cancer development – beginning, growth and metastasis – and has a potential for use in chemotherapy.
• Alzheimer’s Disease:
  Resveratrol has anti-amyloidogenic mechanisms that can lower the risk of Alzheimer’s disease and dementia by 50 percent by blocking their pathology, making it more effective than non-steroidal, anti-inflammatory drugs.

Resveratrol may be taken in the form of supplements, which are available in strengths of 10 to 50 milligrams. A single dose per day is sufficient in most cases for health maintenance.

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My Favorite Workout: Lifting Metal

By Rachel Zachar, Contributing Writer on Tuesday, November 11, 2014

If you're looking for a great way to build strength and muscle, lifting metal is an option you should try. Read on about how lifting can benefit your mind, body and overall wellness.

We're back with the second installment in our "My Favorite Workout" series, and this is one for the guys. I sat down with a member of our purchasing department to hear all about his fitness routine.

 

1. Name

Steve Battaglia

 

2. Age 

25

 

3. What is your role at eVitamins? 

I'm a buyer, and I've been at eVitamins for almost one year.

 

4. What is your favorite form of exercise? 

Lifting metal is what I enjoy doing the most. 

 

5. How long have you been practicing this form of exercise? How did you get into it?

I used to play football, and I started lifting about ten years ago as part of my training; at that point I realized how much I really enjoyed lifting and all of the benefits it provided for me and my body. Even though football eventually came to an end, my drive to stay in shape persisted beyond that time in my life, and lifting is now a regular part of my lifestyle.

 

6. What do you like best about this workout?

The ability to constantly challenge myself in the weight room is something that I find really valuable. I can always find ways to improve and go harder and heavier than last time, and that's something that gets me really locked in and pushes me to keep going. Stress relief is an added benefit of lifting. When I get in that mentality where I'm focused only on lifting and the effect it's having on my body, it also helps my mind to relax. Overall, building muscle and gaining strength are what help me to feel my best.

 

7. How often do you train?

I like to keep a pretty consistent schedule, getting in the weight room six days a week so I can work each body group twice per week. A typical workout for me usually lasts between one and one-and-a-half hours.

 

8. Explain your diet and how it helps you work toward your fitness goals and maintain your results.

Maintaining a clean, healthy diet is something that is crucial. Before and after my morning workouts, I make sure to load up on good carbs like oatmeal, fruit or protein bars. Then I make sure I stay away from carbs as much as possible until the following morning, my next workout. The rest of the day I eat a high-protein diet, often containing chicken breast, low-fat cottage cheese and lots of greens, and I'm good to go.

 

9. What supplements do you use on a regular basis?

• Multivitamin: Optimum Nutrition Opti-Men, taken in the morning with breakfast
• Omega-3s: iForce Nutrition Fish Oil, taken in the morning with breakfast
• Protein Bars: Quest Nutrition Quest Bars, White Chocolate Raspberry flavor, taken 30 minutes before workout
• Preworkout/Testosterone Booster: Betancourt Bullnox Androrush, Blue Raspberry flavor, taken 15 minutes prior to workout
• Preworkout Amplifier: Purus Labs Noxygen, taken with preworkout supplement
• Amino Acids: ProSupps Amino Linx, Acai Berry flavor, taken during workout
• Protein Shake: BSN Syntha-6, Chocolate Milkshake flavor, taken immediately after workout

10. Any tips for success for someone interested in trying this workout?

Weight-lifting is something that you have to work hard at to see results, so being the hardest worker in the room is something that will set you apart from the rest. Being strong mentally is more important than being physically strong when it comes to weight training. Persistence and commitment are two qualities that you need to drill into your head in order for you to get the results you want.

 

Check back next week for another installment of this series and learn how another member of the eVitamins team practices what we preach. Have a great day!

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Why Soup Is Your Diet's Best Friend

By Petra Trudell, Managing Editor on Monday, November 10, 2014

If you're trying to lose weight, changing your diet is the first step. Soups are a fantastic way to help you lose excess pounds without feeling hungry all day.

With the weather getting colder and the holiday celebrations beginning, many of us are doing less physical activity and more eating. One way to help you manage your weight this fall and winter is by turning to an old favorite: soup.

Why Soup?
Soups are a great way to promote weight loss because they fill you up quickly and keep you feeling more satisfied longer. Thanks to all the water in soup, you find yourself eating less during your meal while reducing your cravings to snack in between meals. A 2007 study published in the medical journal Appetite confirmed participants who ate soup before at the start of their meal consumed less overall, so you can either have soup on its own or have a simple soup as an appetizer.

Soups are also easy to digest because of all that liquid and the fact the ingredients have been cooked down a bit. When food is easy on the digestive system, that means less symptoms of indigestion like bloating, constipation and diarrhea but also that the body is much better able to absorb the vital nutrients from the meal.

Lastly, soups are an affordable way to stay on track with your diet and anyone can master making them. No more cans!

Rules for Healthy Soups
If you find yourself getting bored easily when trying to change up your diet, soups are the perfect way to add some variety. Once you know the basics, you can create a variety of satisfying and delicious meals. But there are some key guidelines to keep mind:

• When you can't make your own, choose low-sodium stocks and broths for a base.
• Shop for canned ingredients that are organic, packed in water and free of BPA.
• Swap out heavy creams for Greek yogurt or low-fat or fat-free sour cream for richer soups.
• Always make sure the soup is a balanced combination of fats, proteins and carbohydrates.
• Remember, you can go crazy with veggies -- add as many as you want to bulk up the soup.
• Ditch any "finishing touches" like a drizzle of oil or butter --  a lot of times they're just to make the soup more shiny in appearance. Really.
• If you must have something to dip, go for whole-grain or sprouted bread.
• Cutting ingredients into uniform sizes will help the soup cook evenly.

We recommend making a large batch of soup at the beginning of the week and portioning it out right away so you have meals ready to take to work.

Easy Soup Recipes
Making your own soup is key here, as processed soups and those found at restaurants and fast food joints can be loaded with extra calories from butter and cream as well as salt and preservatives. The following three soups you may have bought in a can before or gotten as takeout, but we're here to show you how to lighten them up.

1. Basic Tomato Soup
Tomato soup is a classic, and also one of the easiest to make. Use this recipe as a base and add any additional dried or fresh spices you like.

• 1 tbsp extra virgin olive oil
• 1 qt low-sodium chicken or vegetable stock
• 1 shallot, minced
• 2 14-oz cans organic crushed tomatoes
• 1 tsp tomato paste
• 1/2 tsp sea salt
• 1/2 tsp red pepper flakes

Heat the olive over medium heat and cook the shallot for 3 to 5 minutes until slightly browned. Add remaining ingredients and simmer for 20 minutes.

2. Potato Soup
For a heartier option, potato soup is a common choice. But potatoes can be high in carbs if not prepared properly and many traditional recipes use lots of cream. Not to worry, we have a trick for lightening it up.

• 1 tbsp extra virgin olive oil
• 1 qt low-sodium chicken or vegetable stock
• 1 shallot, minced
• 3 large, russet potatoes, peeled and cut into 1-inch cubes
• 1 bay leaf
• 2 tsp dried thyme
• 1/2 cup fat-free Greek yogurt

Heat the olive over medium heat and cook the shallot for 3 to 5 minutes until slightly browned. Add the stock, potatoes, bay leaf and thyme and boil for 30 minutes until the potatoes are tender. Remove the bay leaf. Using a blender, puree the mixture in batches until smooth. Stir in the yogurt and serve immediately. Add additional stock or water if the soup is too thick.

3. Chicken Noodle Soup

• 1 tbsp extra virgin olive oil
• 1 qt low-sodium chicken stock
• 1 shallot or small yellow onion, diced
• 1 large carrot, chopped
• 1 large celery ribbed, halved and cut into 1/2-inch thick slices
• 1 cup cooked chicken, shredded
• 8 oz buckwheat noodles
• 1 bay leaf
• 2 tsp dried thyme
• 1 tsp dried parsley
• Salt and pepper to taste

Heat the oil over medium heat and cook vegetables until slightly softened, about 5 minutes. Add all remaining ingredients and simmer for 10 to 15 minutes.

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Commit to Breast Health All Year Long

By Dr. Steve Vasilev, MD on Friday, October 18, 2013

Breast health should always be a focus. Discover the treatments and research that have the medical community so excited and how to make breast cancer prevention a priority.

October is National Breast Cancer Awareness Month, but monitoring your breast health should be a year-long effort. If you're diagnosed with breast cancer, early detection can greatly increase your chances for a full recovery.

Becoming Breast Aware
The National Breast Cancer Foundation strongly encourages both men and women to become more aware of the typical look and feel of their breasts. Yes, although rare, breast cancer can affect guys too! So, pay close attention to any changes in your breasts. You are more likely to pick up a subtle difference than your doctor.

To really stay on top of the health of your breasts, practice regular breast self-examination. The simplest way to do this is in the shower. A breast exam should also be included as part of an annual physical with your doctor. Make sure to actively check both breasts on a monthly basis. Women should check their breasts during and after their period, as breasts may swell during the menstrual cycle. Cover all areas of the breast in small circles with the middle fingers, including the outer areas and the nipple. Be sure to  also check the areas below and above the breasts and the armpits.

If something feels strange or painful, it's time to contact a physician for a focused examination and additional testing.

Breast Screening Tools
In addition to breast examination, annual mammograms after age 50 is the mainstream recommendation. If you have additional risk factors, such as a strong family history, some experts and organizations are recommending mammograms every year or every other year after age 40. Sometimes, it's even reasonable to start screening after age 30. Everyone is different, so check with your doctor. For example, if you have breast implants, an MRI may be a better screening test than a mammogram. Thermography, on the other hand, while promoted by many alternative practitioners is simply not as sensitive for early disease and should not be used as a primary screening tool.

Keep in mind that some breast findings like ductal carcinoma in situ (DCIS) don't require immediate treatment, but you should know if you have such changes because some of these progress to invasive life threatening cancer. Surgery or other treatment may not be what you need, and in some cases the extent of surgery can be limited, so always consider a second opinion from breast cancer specialists before undergoing potentially unnecessary and disfiguring surgery.

The benefit of mammography far exceeds the small risk of radiation-induced cancer. We live in a radiation-filled world unfortunately, whether it be from where you work or from other X-rays you need or you simply spend a lot of time under the sun. So, for example, if you're a flight attendant, 20 long distance, round-trip flights is roughly equal to the exposure you get from one mammogram. Take into account your other exposures and talk with your doctor about the risk benefit of annual mammograms at your age. There is also a new type of screening called 3D mammography, which may be more sensitive but also increases the amount of radiation exposure. Researchers haven't proven this to be a better tool, so the risk may not be worth the possible benefit at this point.

Stay with regular mammograms every year or two, depending upon your age and other radiation exposure.

New Advances In Breast Cancer Treatment
Research into what causes breast cancer and treatment options is ongoing. Radical disfiguring surgery has gone by the wayside when breast cancer is diagnosed earlier, in favor of simple removal of tumors by lumpectomy or segmentectomy. When more radical surgery is required, the reconstructive techniques today are so advanced that body image may not be affected at all. Radiation therapy has been improved markedly to limit scarring, pain and complications from that form of treatment.

The point is there's no "one size fits all" surgery and radiation these days. It can be tailored to maximize treatment while preserving body image and minimizing complications.

New Advances In Breast Cancer Research
As far as chemotherapy is concerned, that is also going by the wayside and will be replaced by personalized treatment using biological therapies that target cancer cells only, leaving normal cells unscathed. Forty million dollars and 10 years of research have led a team of researchers from the United States and Canada to develop what they're calling a "sharpshooter" medication that may be able to inhibit tumor growth in cancer cells. "Sharpshooter" biological drugs target specific enzymes integral to cell function in cancer cells and are in clinical trials today.

Another new treatment being studied for use in cancer is the combination of nanotechnology with molecular and cellular techniques. Cancer therapies combined with metallic sub-microscopic nanoparticles are being tested as a new means of treating cancer. The nanoparticles are first injected and proven to bind to tumor cells only. These particles can then be combined with various agents designed to damage the cancer cells alone, avoiding damage to normal cells.

So the beef against mainstream cancer treatment of "cut, poison and burn" are really about to become history as the result of ongoing research. Less radical surgery, gentler more targeted radiation as well as "sharpshooter" biological treatments are leading the way towards truly personalized cancer care. These are further refined by advances in genomic research which will predict which patient will benefit most from which treatment combination. We truly are finally winning the war against cancer, contrary to what some are saying.

Breast Cancer Prevention
There is no doubt the best way to avoid the morbidity of cancer treatment and possibly dying of cancer is to prevent it in the first place. It's a toxin filled-world out there and many of these toxins can act as hormones, increasing your risk of cancer. The more weight and fat cells you have, the more these xeno-hormones can sit around in your body for a long time causing harm. While 5 to 10 percent of breast cancers are related to genes like BRCA1 and BRCA2, and harder to prevent, the simplest thing you can do is to maintain a healthy body mass index(BMI) under 25. This is a rough guide of how much fat you have for your height and you can find calculators online.

Exercise itself, in addition to helping you maintain healthy BMI, has a complex biochemical anti-cancer effect. In addition to this, the short list of absolute must-do prevention steps is to not smoke, limit alcohol intake to one drink per day, limit hormone exposure, limit toxin exposure (e.g. personal care products with many chemicals) and breastfeed if you are having kids. Eating a diet rich in vegetables of all colors and fruits, as well as drinking tea, rounds out the recommendations. While a low-fat diet has been advocated, it doesn't seem to be as protective as once thought, unless it leads you to being overweight and a high BMI. If you're at very high risk of breast cancer, based on family history and/or BRCA gene testing, additional prevention steps may be required which include hormone blockers like Tamoxifen or Raloxifene.

If you want to take prevention one step further, start with curcumin (found in turmeric), which is being actively researched by major institutions for prevention as well as treatment. Beyond this, optimize your vitamin D intake (you can ask for a blood test to check your level), take in plenty of natural vitamin A and take fish oil if you don't have fish in your diet at least two to three times per week. Finally, CoQ10 has been shown to have a possible preventive effect. There are many others that may or may not help but this is a great start.

In summary, pay close attention and get to know your breasts well, discuss the risk vs. benefit of screening tools with your doctor, and follow the key prevention tips outlined here. Breast cancer is highly preventable but requires some active effort. Just do it.

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