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Thursday, June 4, 2015

What Is Vitamin B Complex and What Does It Do?

By , Staff Writer on Sunday, July 17, 2011



Are you overweight, fatigued or stressed out? Do you suffer migraines? You may be deficient in one of the essential B vitamins.

 
In short, vitamin B complex is a grouping of all B vitamins.  A more detailed answer is that vitamin B complex is actually a grouping of all water-soluble vitamins, with the exception of vitamin C.  Water-soluble vitamins are those that get dissolved in water instead of getting stored in fat.  You body naturally depletes itself of these vitamins faster than other nutrients because when you urinate or perspire you're also flushing them away[1].  Niacin, or vitamin B3, is actually well known for giving urine a bright yellow color because of this[1]. Fat-soluble vitamins, like vitamins A, D and E, can be stored in the body and released during a lapse, thus allowing for grace periods.  B complex vitamins get used up daily - and once you're out, you're out until you refill.

What does vitamin B complex do?

Benefit No. 1: Lose Weight
More than 50 percent of Americans want to lose weight, according to a 2006 Gallup poll[2]. If you’re one of these individuals, you may want to consider your vitamin B intake. Some dieters request vitamin B12 injections to boost energy and metabolism, which helps shed body fat. The vitamin B complex specifically helps with weight loss because it breaks down fats, proteins and carbohydrates by restoring a healthy digestion. A healthy digestion system rids your body of toxins that can slow down functions that could inhibit weight loss.

Benefit No. 2: Reduce Risk for Disease
Wondering about your future health? Protect yourself from diseases with vitamin B complex!
Benefit No. 3: Improve Memory
B vitamins can also significantly improve memory.
  • Bodies need choline for normal brain and memory function.
  • Cyanocobalamin (B12) can improve memory and reduce mental fogginess[5].
  • An Oxford University study found that B-Vitamins halved the rate of brain shrinkage in older people with memory problems[5].
Benefit No. 4: Reduce Migraine Headaches
If you're popping prescription pain killers to stop migraines, you may want to try popping some vitamin B complex instead.
  • Riboflavin (B2) helps reduce migraine headaches. 
  • Pyridoxine (B6) controls the production of the neurotransmitters dopamine, serotonin and histamine. Histamine function can affect frequency and duration of migraines[6].
  • A study by Griffith University’s Griffith’s Genomics Research Centre (GRC) has shown that folate and vitamin B reduced the severity and frequency of headaches[6].
Benefit No. 5: Improve Skin, Hair and Nails
Ditch the masks and creams and grab some vitamin B for beautiful skin, hair and nails.  Taking a vitamin B complex supplement helps restore RNA, synthesize DNA and produce cells[1]. Vitamin B helps generate healthy looking skin, hair and nails, specifically vitamins B1, B2, B3, B5, B9, B12, biotin and choline[3].
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The Health Benefits of Chocolate

By , Staff Writer on Saturday, July 16, 2011
Chocolate doesn't have to be a guilty pleasure. Find out how certain types of chocolate can benefit your health.

It's been said that chocolate has several positive effects on the human body. Not only does it make you feel better, due to the release of endorphins, but it also works to protect your overall health. Sounds great, right? Nevertheless, before you start stocking up with chocolate, it’s important you know that these health benefits are subject to the type and amount of chocolate you consume.  In a nutshell, the key is to eat/drink dark chocolate in small amounts, especially if health is your pretext for indulging in the decadent treat.
 “A dark chocolate a day keeps the doctor away,” says a popular adage[1]. In order to understand how the health benefits of chocolate work, we have to refer to its origins. Chocolate comes from a plant, the cocoa tree, and like many other plant-derived products, it contains a generous amount of an active compound called flavonoid.
Flavonoids have a powerful antioxidant effect. This means this substance helps your body get rid of free radicals, which are unwanted molecules that can speed up aging and certain diseases. Moreover, flavonoids keep cholesterol from gathering in the blood vessels, therefore reducing the risk of blood clots that may cause heart attacks, strokes and cardiovascular diseases. Green tea, red wine and blueberries, among other fruits, have the same effect; however, chocolate has been proven to be the most efficient edible ally when it comes to cleaning your body from free radicals.
As if this weren’t enough, multiple studies claim that antioxidant-rich diets may help prevent further health complications regarding high blood pressure, asthma, arthritis and even Alzheimer’s.
In fact, preliminary research at West Virginia Wheeling Jesuit University suggests that chocolate may contain valuable nutrients for our brains[2]. This hypothesis establishes that by increasing the blood flow to the brain, flavonoids in chocolate could boost problem-solving skills, attention span, reaction time and memory.
However, brain and heart are not the only organs that could benefit from chocolate’s action. It’s been said that, thanks to the increase of blood flow driven by flavonoids, added to their antioxidant properties and alleged capacity of absorbing UV light, they could improve the skin’s appearance.
What About Cholesterol?
In theory, the type of saturated fat found in chocolate -called stearic acid- doesn’t raise blood cholesterol. It's the extra ingredients (like sugar and artificial flavors) that change chocolate’s nutritional impact. This explains why medical studies agree that if consumed in moderate amounts, dark chocolate shouldn’t be a concern in terms of cholesterol.
What you should care about is your calorie intake. In average, a small piece of dark chocolate has only 50 calories, but most candy bars contain at least 200. That’s chocolate’s downside compared with fruits and vegetables.
For instance, a 100 gram serving of a Ghirardelli Midnight Reverie (about six squares) has about 415 calories[3]. Yet, the same portion of raw apple contains only 52 calories[4]. Both are rich in flavonoids; nonetheless, the first one has more calories and lacks the vitamins in the fruit; hence the importance of adopting a balanced diet and moderating your chocolate consumption.
Dark, Milk or White?
The chocolate we buy at the store is the result of a process in which the cocoa beans are roasted, winnowed and then grounded. The main derivative of this process is chocolate liquor, a substance that holds the cocoa beans’ essence and all of its natural properties (there is no alcohol in it). From this liquid, manufacturers extract cocoa powder and cocoa butter. In its purest state, chocolate liquor is quite bitter and not very creamy, that’s why chocolate makers reduce its percentage in order to add milk, sugar, vanilla and cocoa butter to sweeten it up and improve its texture.
The rule of thumb regarding the ratio of a chocolate’s recipe and the health benefits it may provide is really simple: the more cocoa in a chocolate product, the higher the antioxidant flavonoid content is, thus the better for your health. Dark chocolate - also known as bittersweet or semisweet - contains at least 35 percent chocolate liquor, plus cocoa butter and sugar in varying amounts. Milk chocolate usually contains ten percent chocolate liquor, at least 12 percent milk, plus cocoa butter and sugar. White chocolate doesn’t include any chocolate liquor.
Because dark chocolate has more cocoa content, it's higher in flavonoids than milk or white chocolate. This explains why, when it comes to chocolate and its health benefits, darker is better. And remember: you don’t need to feel guilty if you enjoy a piece of dark chocolate every once in a while. As long as you're reasonable and follow the recommendations - chocolate does the body good!
Sources
  1. [1] A Piece of Dark Chocolate A Day Keeps The Doctor Away, TheHeart
  2. [2] Professor Finds That Chocolate Consumption Enhances Cognitive Performance, West Virginia Wheeling Jesuit University
  3. [3]Ghirardelli Midnight Reverie (86%) nutrition facts, LiveStrong
  4. [4] Eat Healthy, LiveStrong
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Wednesday, June 3, 2015

7 Easy Ways to Boost Your Metabolism

By , Senior Editor on Friday, July 15, 2011

Boosting your metabolic rate can help you lose weight. Follow these easy steps speed up your calorie burn.

Unfortunately, losing weight requires a little more effort than just taking a pill.  A sluggish metabolism can undermine your weight loss program and prevent you from losing weight. Here's seven easy ways to boost your metabolism and optimize your weight loss program.

Eat More High-quality Proteins
High-quality protein such as that found in lean meat, fish, chicken, eggs, nuts, soy and other vegetables is essential for the proper functioning of your metabolism. By giving your body a daily protein surplus you're in effect telling your body to burn to your body fat for energy because those fat stores are no longer necessary.  In time, this will lower your body fat percentage, will replace fat with lean muscle mass and will boost your metabolism. For the best results, aim to eat around one gram of protein for every pound you weigh.

Drink Green Tea
Green tea reportedly contains metabolism boosting properties that can help you to burn calories more quickly.  It's also a well known fat burner and contains plenty of antioxidants and polyphenols that benefit your body in a variety of different ways.  In fact, the benefits of green tea are so diverse that this nutrient comes in a variety of supplemental forms.  It can be taken as a fat burner in softgels, as an antioxidant in capsules and, obviously, as a drink in tea.  Ideally, you'll want to aim to consume at least two servings of green tea every day, sweetened (if need be) with stevia or honey.

Get More Sleep
There are things your body does when it's sleeping that it doesn't do at any other time; in fact, more than 75 percent of fat burning happens while you're asleep. When you are sleeping your body produces hormones which help to burn off fat.  If you have trouble sleeping at night and want to maximize your weight loss, try some valerian root, l-tryptophan, melatonin or diphenhydramine, or some combination of them. Try to go to bed around the same time every night, refrain from coffee, cigarettes and other stimulants before bed time and try not to oversleep.  Oversleeping will leave you feeling more tired in the morning than undersleeping.  Aim for the full eight hours of sleep per night, unless you know your body requires more or less.

Try Probiotics
Poor digestion could also be a factor in slowing down your metabolism. Imbalances of microflora in your gut can result in pain, discomfort and poor nutrient absorption.  Improve the efficiency of your digestive system with a cycle of probiotic supplements to rebalance the bacteria in your gut.  Once in your gut, these colonies of bacteria will help ensure you reap the full benefits of the food you eat, thus helping you boost your metabolism.

Drink More Water
Toxins can accumulate in the body, especially in the liver, blood and bladder, and can cause problems with your metabolism. They interfere, block, slow and taint the vitamins, minerals and nutrients coursing through your body.  Drinking plenty of water helps to flush toxins from your body, and aiming to drink one liter of water for every 1,000 calories is a good starting figure.

Try Coconut Oil
Pure coconut oil reportedly contains nutrients that boost your metabolism and burn fat. It's easy to cook with, smells great, tastes good and can be used in high heat.  Instead of greasing your pan with fats or butter, next time try coconut oil.  Just two teaspoons of coconut oil every day will give your metabolism a nice kick-start. Avoid taking more than four teaspoons per day, however, because coconut oil is high in calories.

Take a Metabolism-boosting Supplement
Metabolism boosters are all the rage right now and consumers have never had more choice than they do right now for choosing the best supplement.  Some metabolism boosters use acai berries and some use green tea.  Some will have ephedra extract and others will have caffeine.  Some are even stimulant free.  Where one supplement fails, another might perform perfectly.  The priority is finding the supplement that fits best with your lifestyle, activity level, diet, goals and budget.

Don't be afraid to check the ingredients list or to try different supplements, and don't forget the seven easy tips above for enhancing your metabolism.  There's a cornucopia of metabolism boosting supplements and tips available today that wasn't available more than a few years ago, so losing weight and boosting your metabolism should be easier today than ever before.  Most importantly, don't get discouraged if your weight loss plan seems to stagnate.  Rome wasn't built in a day and six pack abs don't grow on trees.  Persistence, diligence, patience - that's the name of this game.
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3 Ways to Start Losing Weight the Healthy Way

By , Senior Editor on Thursday, July 14, 2011




With so many weight loss products on the market, it can be easy to forget the basics for losing weight. Here are three steps you need to follow to lose weight the right way

If you're trying to lose weight, you probably think that dieting and exercise are the two most important things that will help you lose weight. As important as they are, however, some people concentrate too much of their efforts on these two aspects of losing weight and forget the basics. Neglecting these three basic weight loss steps will result in an unsuccessful journey through weight loss.
Eat Healthy Foods
Dieting is a very important for weight loss. Many people change their diet by eliminating certain foods; however, this is not enough. You must replace the bad foods you eliminate with healthy foods. Whole grains, fish, fruits and vegetables should replace unhealthy foods in your diet. If you are allergic to certain healthy foods, you should take vitamin supplements to receive the benefits of the foods you can't eat.
 
Eat Breakfast
Breakfast is the most important meal of the day - it starts your metabolism. Your breakfast should consist of whole grains, fruit and foods with protein. Eating breakfast is even more important to eat on workout days. If you attempt to exercise without first eating breakfast, you will not see great results.
 
Eggs are great to eat before working out. The protein in eggs will give you a steady stream of energy throughout your workout session. Also, protein helps preserve muscle mass during workouts. 
 
Because oatmeal is high in fiber, it will lower your cholesterol and help you to concentrate on the tasks before you. Additionally, the fiber in whole grains detoxifies your body from any impurities. Consistently consuming fiber will make you feel energized, clean and healthy.
 
Do Cardio
It’s important to understand how different exercises work. Some exercises are designed to help you lose weight, but others are designed to help you build muscle. If your main goal at the moment is to lose weight, you want to focus on exercises that help you to accomplish that goal.
 
Cardio exercises are the best exercises for losing weight. Even better, cardio exercises don’t have to be boring and strenuous. You can get great results from sports and doing activities like tennis, swimming, jogging, walking and bicycling. However, the best cardio exercises are the ones you do consistently. If you enjoy activities like swimming or bicycling, do them on a regular basis. 
 
Try to avoid things that prevent you from using energy, such as elevators and cars. If you do not have to drive very far to reach your destination, take a bicycle instead of your car. If you are not in a hurry, take the stairs instead of an elevator.
 
If you can remember to do these three things, you will have an easier time losing weight. The smallest details are usually the details that are most important. Losing weight can be difficult for many people; however, it doesn’t have to be. You deserve to have a healthy, beautiful body. Your dedication and hard work will show great results in time.
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Tuesday, June 2, 2015

Omega-3: The Essential Fatty Acid Your Body Needs

By , Staff Writer on Wednesday, July 13, 2011


 Cutting out dietary fats is crucial for losing weight but cutting out the wrong fats can be detrimental to your health. Learn how omega-3 fatty acid benefits your health.

A good fat?  Isn't that an oxymoron? Check out the facts on omega 3 and see why there's such things as good fats.
What Is Omega-3?
They are essential fatty acids. Your body cannot make these fatty acids, which is why you need to provide your body with them through food or supplements.
When your body gets the omega-3s it needs, the fatty acid helps your body make chemicals that help reduce inflammation in place such as your joints, tissues and bloodstream. This helps you move easier, helps your blood flow freer and keeps you from feeling as much pain. This improvement in bodily functions could help prevent illness and disease.
How Omega-3 Benefits You
  • It Reduces Triglycerides
    A high triglycerides level could increase your risk for heart disease and stroke.  According to ScienceDaily, Denmark researchers found high levels of triglycerides increased the risk for ischemic stroke for men and women.  Lowering your triglycerides could decrease your risk for both of these diseases. According to Medline, researchers believe that fish oil can help lower triglycerides by as much as 50 percent.
  • It Lowers High Blood Pressure
    If you have a difficult time keeping your blood pressure within normal levels, you may want to try fish oil. It’s believed that the omega-3 expands blood vessels, helping blood flow freely, which lowers the pressure. 
  • It Reduces Menstrual Pain
    Reaching for OTC drugs every month? Consider switching it out for fish oil capsules instead.  Taking fish oil with or without vitamin B12 could help you just as much as taking over the counter anti-inflammatory drugs. 
  • It Lowers Risk of or Improves Osteoporosis 
    Does your mother or grandmother have osteoporosis? Take some fish oil capsules along with your milk.  Medline reports it slows down bone loss and increases bone density in elderly people with osteoporosis. 
  • It Reduces Pain and Swelling
    Feeling sore after a strenuous workout? Start popping fish oil!  If you feel pain and experience swelling, the National Institute of Health recommends taking omega-3 fatty acids. It helps stop the cycle of inflammation, which causes the pain. 
  • It Alleviates Mental Illness Symptoms
    If you’re feeling as though your mental health medications are not quite helping all of your symptoms, you may want to speak to your psychiatrist about fish oil. The Journal of Affective Disorder published a study by the Psychiatry Department at the University of Sheffield in the United Kingdom about how there is a possibility that fish oil supplements can help with mental health symptoms in depression, bipolar and psychosis.
Other Benefits of Omega-3
  • Controlling Attention Deficit Hyperactivity Disorder (ADHD)
  • Improving skin ailments
  • Protecting against Alzheimer’s disease
  • Reducing rheumatoid arthritis problems
Omega-3 Supplements
If you don’t like fish or any of the other foods with omega 3 fatty acids, fish oil supplements can give you what you need. They are typically made from fatty fish such as mackerel, tuna, herring, halibut, salmon, cod liver, whale blubber or seal blubber. According to Medline, they also can include other beneficial vitamins and nutrients such as calcium, iron and vitamins A, B1, B2, B3, C or D.
Recommended Dosage from American Heart Association
American Heart Association recommends 2 to 4 g of omega-3 in capsules daily.  However, the exact dosage amount should be discussed with your doctor to ensure you take as much as you need without elevating your risk for bleeding.
Sources
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