The benefits of Aerobic Exercise
The concept of Aerobic Exercise was born in 1968 with the publishing of Kenneth Cooper’s book, Aerobics. The medical literature has grown exponentially ever since. Dr. Cooper continues to do research at his Cooper Aerobic Center in Dallas, Texas. He is truly one of the great American Heroes in modern medicine. He has been inspiring this author for 40 years.
What are Aerobic Exercises?
You can literally invent aerobic exercise. Any activity that increases your heart rate and respiration rate for a minimum of 20 minutes is an aerobic exercise. Ideally you would like to achieve your target heart rate for that period of time. What is target heart rate? To calculate target heart rate you need to know your age and your resting heart rate (heart rate before you get out of bed in the morning). The following calculation is shown, assuming age 40 and a resting heart rate of 75:
Maximum Heart Rate 220
Subtract your age - 40
180
Subtract your resting heart rate -75
105
The target heart rate range is
Between 65-80% 68 – 84
Add your resting heart rate +75
Target heart rate range 143 – 159
The traditional aerobic exercises are skipping rope, running, swimming, bicycling, rowing, and dancing. There are many recent forms of aerobic exercise such as: step aerobics, water aerobics, spinning, etc. Remember that in any exercise you must factor in Intensity and Duration when assessing the benefit.
What are the Benefits of Aerobic Exercise?
1. The benefits of aerobic exercise are almost limitless. One of the obvious benefits is the improved Cardio-Respiratory function. Your heart rate and breathing rate get synchronized and more efficient. This results in a decreased resting heart rate and a decreased resting respiration rate. The uptake and flow of oxygen into your tissues improves in efficiency. When your efficiency improves and you do aerobic exercise your intensity will have to increase just to get to your minimum target heart rate. Conditioned athletes often have resting heart rates of 40 beats/minute or less.
2. Increase the Number of Capillaries throughout the body. It has been reported in research that doing 30 minutes of aerobic exercise three times a week can increase your capillaries by 100 miles. The demand for oxygen in muscle tissue causes a release of angiogenic growth factors, messenger molecules that promote the growth of blood vessels. More capillaries mean more efficient distribution of oxygen to the tissues.
3. More Mitochondria in Muscle Cells. Aerobic exercise encourages muscle cell mitochondria to multiply. The more mitochondria you have the more energy (ATP) you can produce and the more calories you can burn. Muscle cells, when exercised, begin to burn carbohydrates. When the exercise continues for 20 minutes (the time varies with individuals), the muscles will shift to a more efficient fat burn. Carbohydrates yield 4 kilocalories of energy per gram burned, whereas fat yields 9 kilocalories per gram burned. That is 2.25 times more energy from fat. All of this presumes that you have the vitamins and minerals required to pull this off.
4. Decrease in Fat Stores. As you continue to do aerobic exercise your body will continuously tap into stored fat for energy. Remember that the aerobic exercise time period needs to be extended to up to 40 minutes to reach optimal fat burn. Your also need to be aware that a pound of stored body fat (454 g) contains 3,500 kilocalories (kcals). In most aerobic exercises you will burn between 300 – 500 kcals in 30 minutes. If the fat burn is only during the last third of the exercise, the fat calories burned will be between 100 and 165 so the fat loss is not going to be instantly noticeable. Persistence is the answer to successful, permanent fat loss. If you extend the exercise time to 40 minutes then approximately every 10 days you could loose a pound of body fat.
5. Increase the Number of Receptor Sites in the Cell Membranes. It is true that aerobic exercise increases your body’s production of all kinds of beneficial molecules. One of those benefits is the increased production of membrane receptor sites. So you produce more LDL receptors, Insulin receptors, and mitochondrial fatty acid-carnitine receptors. LDL (Low Density Lipoprotein) is a molecular complex that carries cholesterol to the cells of the body. The more receptors you have allows a greater efficiency in lowering the LDL (the bad cholesterol) levels of the blood. More insulin receptors mean greater efficiency of removing glucose from the blood, thus lower blood sugar levels. The mitochondrial fatty acid-carnitine transferase increase means more efficient fat burning.
6. Increased metabolic rate. When most people say: “how can I increase my metabolism”? They are really asking how can I burn more calories. Most calories are burned in the mitochondria, so with increased numbers of mitochondria, increased receptors, and increased circulation you simply become a more efficient calorie burner. This is the only way that you can increase your metabolic rate! There may come a day in the distant future when we will be able to take a pill to increase our metabolic rate. There is nothing available that will do that now.
7. Increased Production of Antioxidant Enzymes. It is a proven fact that aerobic exercise increases your body’s production of the antioxidant enzymes: Catalase, Glutathione Peroxidase, and Superoxide Dismutase. (see article on Antioxidants). This is a very important side effect because aerobic exercise typically doubles your production of free radicals that can damage your tissues. The concomitant increase in production of these antioxidant enzymes means that you can maintain the desirable ratio between free radicals and antioxidants.
8. Increases the Production of Endorphins. Endorphins are opiate molecules that are produced in the body during aerobic exercise, mediation, jovial laughter, and sexual pleasure. These molecules are taken out of the blood stream by opiate receptors in the brain. The result is pain ablation and mood elevation. These endorphins are often called “feel good chemicals.” What a pleasant fringe benefit.
9. Increases the Thermic Effect of Food. The process of eating, digesting, absorbing and transporting food molecules uses energy, thus produces heat. You may have noticed being warmer after a meal; that is the Thermic Effect of Food. Aerobic exercise increases the amount of energy consumption that is converted to heat. If you convert more of your energy consumption to heat, then you will not be making fat from it. It is a WIN, WIN.
10. Increases Your Efficiency of Removing Wastes from the Body. Increased bowel mobility means improved transit times (feces elimination). Increased efficiency in circulation leads to better kidney function.
11. Increases Muscle Mass in the Body. Aerobic exercise encourages muscle growth.
12. Enhances Your Immune Function. Better circulation, more receptor sites, improved metabolism, more endorphins lead to better immune system.
13. Decreases the Onset of Degenerative Disease. Atherosclerosis (coronary artery disease), cancer, diabetes, and many others are degenerative diseases that often start at an early age. They slowly develop into pathology later in life. All of the benefits of aerobic exercise work synergistically to protect the body from disease.
Now I ask you, with a list of benefits like this, how can you continue to be SEDENTARY? If you say you cannot find time to do this; then rearrange your schedule! You cannot afford NOT TO!
Professor Jack A. Bateman
www.thevitaminsupplementstore.com
Wednesday, July 15, 2009
Tuesday, June 30, 2009
LET'S TALK ABOUT FAT BURNERS
There are many products on the market today that offer ingredients that are advertised to "BURN FAT." Let's examine the cold, hard facts. This is going to get a little technical, but it is the only way I know to explain fat burning.
Your cells are composed of cell parts (organelles) that are encased in cell membrane material. Cell membranes are composed of fatty molecules called phospholipids. The Lipid or fat part of the molecule does not like water, whereas the phosphate part of the molecule is water loving. Cell membranes are composed of a phospholipid bilayer with the fatty molecules in the middle and the phosphate groups on the inner and outer surface of the membranes. So a cell is encased in such a membrane, as well as the organelles like the nucleus and the mitochondria. The mitochondria actually have an outer membrane and an inner membrane. These membranes hold proteins that act like gates to screen what molecules get in or out of the structure.
All fat is burned inside the inner mitochondria. Fat molecules have little trouble entering a cell, however getting into the mitochondria is another issue. A fatty acid molecule is activated outside the mitochondrion by attaching to a active molecule called CoEnzyme A. An amino acid molecule called L-carnitine attaches to a fatty molecule as it passes through the outer membrane of the mitochondrion. It then makes its way to carnitine recognition protein in the inner membrane of the mitochondion and is promptly shuttled through to the matrix of the mitochondrion. Once inside the matrix of the mitochondrion the fatty acid can be burned.
Now, I ask you, does it make any sense that a supplement could magically burn fat? Not unless it could increase the fat-carnitine transport across the mitochondrial membrane. Fat burning DOES NOT OCCUR ANY OTHER WAY or in any other place! Beware of magical "FAT BURNERS." For more detail visit our website below.
Jack Bateman
www.thevitaminsupplementstore.com
Your cells are composed of cell parts (organelles) that are encased in cell membrane material. Cell membranes are composed of fatty molecules called phospholipids. The Lipid or fat part of the molecule does not like water, whereas the phosphate part of the molecule is water loving. Cell membranes are composed of a phospholipid bilayer with the fatty molecules in the middle and the phosphate groups on the inner and outer surface of the membranes. So a cell is encased in such a membrane, as well as the organelles like the nucleus and the mitochondria. The mitochondria actually have an outer membrane and an inner membrane. These membranes hold proteins that act like gates to screen what molecules get in or out of the structure.
All fat is burned inside the inner mitochondria. Fat molecules have little trouble entering a cell, however getting into the mitochondria is another issue. A fatty acid molecule is activated outside the mitochondrion by attaching to a active molecule called CoEnzyme A. An amino acid molecule called L-carnitine attaches to a fatty molecule as it passes through the outer membrane of the mitochondrion. It then makes its way to carnitine recognition protein in the inner membrane of the mitochondion and is promptly shuttled through to the matrix of the mitochondrion. Once inside the matrix of the mitochondrion the fatty acid can be burned.
Now, I ask you, does it make any sense that a supplement could magically burn fat? Not unless it could increase the fat-carnitine transport across the mitochondrial membrane. Fat burning DOES NOT OCCUR ANY OTHER WAY or in any other place! Beware of magical "FAT BURNERS." For more detail visit our website below.
Jack Bateman
www.thevitaminsupplementstore.com
Friday, June 26, 2009
How to Choose Healthy Foods in the Market
Shopping for healthy foods in the supermarket can be a challenge. Our brains are constantly bombarded with advertising that promotes a particular product. When we see those products in the market, we have immediate recognition that seduces us into buying. I once heard a wise shopper being interviewed in a video who said that he tends to shop the outside of the supermarket. That is typically were you find the fresh fruits and vegetables, meats, and dairy products. Most people purchase a lot of canned or boxed food, none of which is fresh and often contain added salt and sugar. By eating servings of several different fresh fruits and vegetables once or twice a day, we can decrease our calorie consumption and increase our natural ingestion of vitamins and minerals. This is one of the secrets to healthy living.
Jack Bateman
www.thevitaminsupplementstore.com
Jack Bateman
www.thevitaminsupplementstore.com
Verve
It has come to my attention that a product called Verve is being advertised on the internet as insanely healthy energy. The label on the product includes a proprietary plant sourced mineral blend that contains an array of heavy metals. Heavy metals in general are toxic because they bind with proteins to render them functionless. They become molecular trash that is typically removed from the blood by either the kidneys or the liver. Accumulations of these heavy metals can produce toxicity in the kidneys and the liver. Some of the heavy metals on the label are Cadmium and Antimony (EPA primary pollutant metals) that are toxic to all life; Thorium, an actinide metal that is a radioactive cancer causer; and virtually the entire rare-earth Lanthanide series of metals. None of these metals are biological essential nutrients. They are all toxic to all life, beware!
Jack Bateman
http://www.thevitaminsupplementstore.com/
Jack Bateman
http://www.thevitaminsupplementstore.com/
Sunday, June 21, 2009
The Truth about Fasting
Fasting is the practice of depriving yourself of food for a period of time. Let's examine what happens to your body when you employ such a strategy. Your body needs specific nutrients to survive. You need carbohydrate and fat for energy, protein for cell structure and function, vitamins and minerals to act with enzymes for proper cellular function, and water. During periods of normal food consumption, your body will store some excess nutrients in various places. We all see the fat stores that we all have. Some of those are difficult to alter. Fat is stored in special cells called adipose cells. These adipose cells can increase throughout life. They can either be filled with fat or not. Carbohydrate is stored primarily in the liver as glycogen. Glycogen stores can last for 24 - 48 hours depending on the individual. Protein is not stored. You either use it to make body protein or you break it down into amino acids, then burn them for energy. This is a last resort as a source of energy.
When you begin a fast your blood sugar begins to fall. Since your brain runs exclusively on glucose (blood sugar), your liver will begin to relinquish some of it glycogen. The cells in your entire body prefer to burn glucose, so they do until the blood sugar level falls. In 24 to 48 hours, most people will experience glycogen depletion. No more stored glucose! What are we going to do now? The brain cannot survive without glucose. Your liver (your major chemical factory) comes to the rescue in a process called gluconeogenesis, which literally means "the making of new glucose." How is this done? Well the liver begins calling on muscles throughout the body to breakdown protein, so that the amino acids can be delivered to the liver. There they are converted to glucose, so that the brain can continue to function. The other cells of the body begin to burn fat from adipose tissue.
All of this sounds good until you run out of vitamins and minerals. They are necessary to work with the protein enzymes that cause the burning of glucose and fat, as well as, the conversion of amino acids to glucose. To acquire necessary vitamins and minerals, you body will begin sacrificing cells to rob them of their nutrients. This is body decomposition. Muscles begin to waste away. Remember this all begins in about 3 days of fasting. The longer the fast, the more tissue destruction you will experience.
To summarize, there are some benefits to fasting for up to two days. You must drink water and take a vitamin, mineral supplement. Fasting for longer periods of time does more damage than it does good. Don't be a fool!
Jack Bateman
www.thevitaminsupplementstore.com
When you begin a fast your blood sugar begins to fall. Since your brain runs exclusively on glucose (blood sugar), your liver will begin to relinquish some of it glycogen. The cells in your entire body prefer to burn glucose, so they do until the blood sugar level falls. In 24 to 48 hours, most people will experience glycogen depletion. No more stored glucose! What are we going to do now? The brain cannot survive without glucose. Your liver (your major chemical factory) comes to the rescue in a process called gluconeogenesis, which literally means "the making of new glucose." How is this done? Well the liver begins calling on muscles throughout the body to breakdown protein, so that the amino acids can be delivered to the liver. There they are converted to glucose, so that the brain can continue to function. The other cells of the body begin to burn fat from adipose tissue.
All of this sounds good until you run out of vitamins and minerals. They are necessary to work with the protein enzymes that cause the burning of glucose and fat, as well as, the conversion of amino acids to glucose. To acquire necessary vitamins and minerals, you body will begin sacrificing cells to rob them of their nutrients. This is body decomposition. Muscles begin to waste away. Remember this all begins in about 3 days of fasting. The longer the fast, the more tissue destruction you will experience.
To summarize, there are some benefits to fasting for up to two days. You must drink water and take a vitamin, mineral supplement. Fasting for longer periods of time does more damage than it does good. Don't be a fool!
Jack Bateman
www.thevitaminsupplementstore.com
Saturday, June 20, 2009
How to care for your supplements.
Did you ever think that your nutritional supplements might decompose right before your eyes? Well many of them will. What happens to them? They oxidize. Once the bottle of supplement is opened to the air, the oxygen in the air attacks weak bonds in the pill and the oxidation is on it's way. If you keep your vitamins at room temperature (in a cabinet), the heat of the room will accelerate the decomposition. How do you know that your supplement pills have started to decompose? There are two tell tail signs. One is a change in color. The color gets darker for example. The second sign is the odor. When you first open the bottle, take a whiff. If there is a strong odor, the supplements are well on their way. Can the decomposing supplements be saved? The answer is NO!
How can you prevent this from happening? By keeping your supplements in the refrigerator....so simple. Do all supplements decompose? No. All of the vitamins and oily supplements, like vitamin E, flaxseed oil, omega 3, primrose oil, etc. Herbals can also decompose e.g., ginseng, St. John's wort, milk thistle, ginkgo, resveratrol, etc. Mineral supplements in their inorganic state (calcium carbonate, ferrous sulfate, magnesium oxide, etc) do not decompose. The better absorbed forms (calcium aspartate, calcium citrate, ferrous gluconate, magnesium aspartate) do decompose slowly over time. Four years at room temperature is about the limit. This can be prolonged in cold storage.
Can these oxidized supplement hurt you? Yes! The oxidation product are usually reactive. They can cause mutations, thus causing degenerative diseases like cancer.
We hope this brief explanation helps you.
www.thevitaminsupplementstore.com
Did you ever think that your nutritional supplements might decompose right before your eyes? Well many of them will. What happens to them? They oxidize. Once the bottle of supplement is opened to the air, the oxygen in the air attacks weak bonds in the pill and the oxidation is on it's way. If you keep your vitamins at room temperature (in a cabinet), the heat of the room will accelerate the decomposition. How do you know that your supplement pills have started to decompose? There are two tell tail signs. One is a change in color. The color gets darker for example. The second sign is the odor. When you first open the bottle, take a whiff. If there is a strong odor, the supplements are well on their way. Can the decomposing supplements be saved? The answer is NO!
How can you prevent this from happening? By keeping your supplements in the refrigerator....so simple. Do all supplements decompose? No. All of the vitamins and oily supplements, like vitamin E, flaxseed oil, omega 3, primrose oil, etc. Herbals can also decompose e.g., ginseng, St. John's wort, milk thistle, ginkgo, resveratrol, etc. Mineral supplements in their inorganic state (calcium carbonate, ferrous sulfate, magnesium oxide, etc) do not decompose. The better absorbed forms (calcium aspartate, calcium citrate, ferrous gluconate, magnesium aspartate) do decompose slowly over time. Four years at room temperature is about the limit. This can be prolonged in cold storage.
Can these oxidized supplement hurt you? Yes! The oxidation product are usually reactive. They can cause mutations, thus causing degenerative diseases like cancer.
We hope this brief explanation helps you.
www.thevitaminsupplementstore.com
Monday, May 18, 2009
What Supplements Can Help Alleviate the Symptoms of Menopause?
by Jack A. Bateman
Menopause is a condition that is a natural part of aging. During the transition (perimenopause) from normal menses to menopause (the end of periods), hormonal changes cause a syndrome of biochemical reactions that lead to symptoms. Nearly three quarters of women over the age of 40 experience symptoms. The symptoms can start subtly; then increase slowly over several years until menses stops completely. Symptoms can continue for some time. The common symptoms of menopause include:
1. Change in periods – they may be longer or shorter, more or less bleeding, varying amount of time in between periods.
2. Hot flashes often accompanied by night sweats.
3. Problems sleeping.
4. Decreases in vaginal secretions.
5. Mood swings and a loss of sex drive
6. Trouble focusing.
7. Decrease of hair on the head and sometimes more hair on other parts of the body.
The benchmark therapy is hormone replacement. In recent years, research has associated hormone replacement therapy with an increased risk of cancer. This is because researchers have discovered that the growth of some cancers is accelerated by increased amounts of estrogen hormones. The current consensus in the medical literature is that hormone replacement therapy is a risky alternative for many women. So what else can a woman do the help relieve the symptoms of menopause, when sometimes these symptoms can be debilitating.
A review of the medical literature over that last 43 years reveals that several alternative therapies have some merit. Clearly a regular regimen of aerobic exercise is beneficial in alleviating some of the symptoms. One must be wise when selecting an aerobic exercise because some can cause joint pain or damage. Aerobic exercise should not cause pain. The inventor of the term aerobics, Dr. Kenneth Cooper, stresses the benefit of walking as a beneficial aerobic exercise. Other exercises like swimming, bicycling, skipping rope, dancing, spinning, rowing, treadmill, and step aerobics can be of great benefit.
A person’s diet is very important in maintaining general health. Eating several small meals a day that include: fish, chicken, and soy protein is advised. Limit your calorie intake to 1500 – 2500 calories depending on your size and your amount of exercise. Minimize your intake of saturated fat from beef, dairy, and pork. It is recommended by research that you keep your fat calories to around 25% of your total calories intake. Carbohydrates should be selected from the low glycemic index list. It is difficult to obtain even Recommended Daily Allowances of essential vitamins and minerals in a typical diet, so a good vitamin, mineral supplement is recommended. It is also difficult for a typical person to get adequate amounts of omega 3 fatty acids, the sources of which are canola oil and flaxseed or flaxseed oil. Canola oil is incorporated into a substitute of butter called Smart Balance. Dietary sources of longer chain omega 3 fatty acids include: salmon, sardines, and walnuts. A supplement of fish oil and/or flaxseed oil can assure that you receive adequate amounts daily. You should take a supplemental source of vitamin E to protect the omega 3 oil supplements.
Botanical (herbal) supplements that research has shown to be beneficial include: Black Cohosh, St. John’s wort, Resveratrol, Ginkgo, and Ginseng. Black Cohosh is clearly the most effective therapy for relieving hot flashes. It has been demonstrated that Black Cohosh acts on serotonin receptors. Some safety issues have surfaced about the use of Black Cohost causing liver damage. St. John’s wort has proven effective in relieving depression and mood disorders with no side effects. Evening Primrose Oil has shown some promise. Ginkgo supplements have been shown to increase blood flow to the brain and increase glucose uptake by the brain, thus improving nerve transmissions and relieving mood symptoms. Ginseng supplements have been shown to reduce symptoms of fatigue, insomnia and depression. Resveratrol has been shown to be a powerful antioxidant effective in the prevention of heart disease, cancer, and degenerative brain disorders. Other supplements have failed to show efficacy.
We highly recommend aerobic exercise, a healthy diet, and supplements of vitamins, minerals, Black Cohosh, St. John’s wort, Resveratrol, Ginkgo, Ginseng, Flaxseed Oil and Evening Primrose Oil in attempts to relieve the symptoms of Menopause. 4/4009
For more information visit our website www.thevitaminsupplementstore.com
Menopause is a condition that is a natural part of aging. During the transition (perimenopause) from normal menses to menopause (the end of periods), hormonal changes cause a syndrome of biochemical reactions that lead to symptoms. Nearly three quarters of women over the age of 40 experience symptoms. The symptoms can start subtly; then increase slowly over several years until menses stops completely. Symptoms can continue for some time. The common symptoms of menopause include:
1. Change in periods – they may be longer or shorter, more or less bleeding, varying amount of time in between periods.
2. Hot flashes often accompanied by night sweats.
3. Problems sleeping.
4. Decreases in vaginal secretions.
5. Mood swings and a loss of sex drive
6. Trouble focusing.
7. Decrease of hair on the head and sometimes more hair on other parts of the body.
The benchmark therapy is hormone replacement. In recent years, research has associated hormone replacement therapy with an increased risk of cancer. This is because researchers have discovered that the growth of some cancers is accelerated by increased amounts of estrogen hormones. The current consensus in the medical literature is that hormone replacement therapy is a risky alternative for many women. So what else can a woman do the help relieve the symptoms of menopause, when sometimes these symptoms can be debilitating.
A review of the medical literature over that last 43 years reveals that several alternative therapies have some merit. Clearly a regular regimen of aerobic exercise is beneficial in alleviating some of the symptoms. One must be wise when selecting an aerobic exercise because some can cause joint pain or damage. Aerobic exercise should not cause pain. The inventor of the term aerobics, Dr. Kenneth Cooper, stresses the benefit of walking as a beneficial aerobic exercise. Other exercises like swimming, bicycling, skipping rope, dancing, spinning, rowing, treadmill, and step aerobics can be of great benefit.
A person’s diet is very important in maintaining general health. Eating several small meals a day that include: fish, chicken, and soy protein is advised. Limit your calorie intake to 1500 – 2500 calories depending on your size and your amount of exercise. Minimize your intake of saturated fat from beef, dairy, and pork. It is recommended by research that you keep your fat calories to around 25% of your total calories intake. Carbohydrates should be selected from the low glycemic index list. It is difficult to obtain even Recommended Daily Allowances of essential vitamins and minerals in a typical diet, so a good vitamin, mineral supplement is recommended. It is also difficult for a typical person to get adequate amounts of omega 3 fatty acids, the sources of which are canola oil and flaxseed or flaxseed oil. Canola oil is incorporated into a substitute of butter called Smart Balance. Dietary sources of longer chain omega 3 fatty acids include: salmon, sardines, and walnuts. A supplement of fish oil and/or flaxseed oil can assure that you receive adequate amounts daily. You should take a supplemental source of vitamin E to protect the omega 3 oil supplements.
Botanical (herbal) supplements that research has shown to be beneficial include: Black Cohosh, St. John’s wort, Resveratrol, Ginkgo, and Ginseng. Black Cohosh is clearly the most effective therapy for relieving hot flashes. It has been demonstrated that Black Cohosh acts on serotonin receptors. Some safety issues have surfaced about the use of Black Cohost causing liver damage. St. John’s wort has proven effective in relieving depression and mood disorders with no side effects. Evening Primrose Oil has shown some promise. Ginkgo supplements have been shown to increase blood flow to the brain and increase glucose uptake by the brain, thus improving nerve transmissions and relieving mood symptoms. Ginseng supplements have been shown to reduce symptoms of fatigue, insomnia and depression. Resveratrol has been shown to be a powerful antioxidant effective in the prevention of heart disease, cancer, and degenerative brain disorders. Other supplements have failed to show efficacy.
We highly recommend aerobic exercise, a healthy diet, and supplements of vitamins, minerals, Black Cohosh, St. John’s wort, Resveratrol, Ginkgo, Ginseng, Flaxseed Oil and Evening Primrose Oil in attempts to relieve the symptoms of Menopause. 4/4009
For more information visit our website www.thevitaminsupplementstore.com
Thursday, April 9, 2009
Wednesday, April 1, 2009
The Glycemic Index
By Professor Jack A. Bateman
The glycemic index (GI) is a measurement method that quantizes the blood glucose levels that follow the consumption of a given food source of carbohydrate. -The higher the blood glucose level raises after the consumption of a carbohydrate source, the greater the stimulation to produce insulin. Elevated insulin levels not only promote glucose transport into cells, but it stimulates cells to produce fat. Denovo fat production in human body cells only produces saturated fat. Saturated fat levels in the body have been research linked to many degenerative diseases, including diabetes, heart disease and cancer.
The glycemic index of a given food is determined in the laboratory by measuring the fasting glucose blood level in a human, then feeding the person a measured amount of a carbohydrate food. Two hours after consumption (post prandial) of the carbohydrate food another blood glucose level is determined. The blood glucose elevation is compared to the elevation caused by the consumption of either 100 g of glucose or the equivalent amount of white bread. This generates a comparative number that is called the glycemic index. Glucose and white bread are both used as standards, therefore there are two sets of values for the glycemic index. The glucose standard based values are lower than the white bread standard based values. GI is an assessment of the quality of a carbohydrate food.
Thousands of studies have lauded the benefits of eating a low glycemic index diet. The research findings include lower fasting blood glucose level, improved glucose tolerance, marked decrease in glucose resistance, decreased insulin response, a decreased blood lipid profile, decrease incidence of metabolic disease (a syndrome leading to diabetes and heart disease). Even though there are doubting Thomas’s who question the validity of the glycemic index, many researchers continue to publish journal articles showing correlations between a low glycemic diet and decreased risk of diabetes, heart disease and some cancers.
Another calculated value is currently being used to categorize and judge carbohydrate foods is the glycemic load (GL). GL is calculated by multiplying the GI divided by 100 times the grams of carbohydrate in the given food or drink. For example, Coca Cola has a GI of 63. 250 ml of Coca Cola contains 26 grams of carbohydrate. This calculation gives a GL of 16. The lower the GL the better the food source of carbohydrate is on your health. GL values in the high teens and above are less desirable than single digit values. A white bagel has a GI of 69, with a GL of 24. In contrast to whole grain pita bread that has a GI of 73 and a GL of 9. A boiled white potato has a GI of 78 and 136 grams has a GL of 21. In contrast, kidney beans have a GI of 24 and 136 grams has a GL of 6.7.
Glycemic index (glucose standard) values of 54 and up are considered high. GI values of 43 and below are considered low. Values in between are considered moderate. Low glycemic index foods include: legumes (beans and some nuts), most fruits, most dairy products, most pastas, fructose, and some whole grain products. Most low GI foods tend to contain high fiber content. High GI foods include: many cereals, most rice, most single grain breads, corn and potatoes, most snack foods, most deserts, glucose, sucrose and some fruits.
The glycemic index and its new cohort, the glycemic load are excellent tools in the selection of healthy carbohydrate foods in ones personal nutritional plan. Low glycemic index choices can decrease the person’s risk of developing degenerative diseases as well as the maintenance of a healthy body mass index.
www.mendosa.com/gilists.htm
The glycemic index (GI) is a measurement method that quantizes the blood glucose levels that follow the consumption of a given food source of carbohydrate. -The higher the blood glucose level raises after the consumption of a carbohydrate source, the greater the stimulation to produce insulin. Elevated insulin levels not only promote glucose transport into cells, but it stimulates cells to produce fat. Denovo fat production in human body cells only produces saturated fat. Saturated fat levels in the body have been research linked to many degenerative diseases, including diabetes, heart disease and cancer.
The glycemic index of a given food is determined in the laboratory by measuring the fasting glucose blood level in a human, then feeding the person a measured amount of a carbohydrate food. Two hours after consumption (post prandial) of the carbohydrate food another blood glucose level is determined. The blood glucose elevation is compared to the elevation caused by the consumption of either 100 g of glucose or the equivalent amount of white bread. This generates a comparative number that is called the glycemic index. Glucose and white bread are both used as standards, therefore there are two sets of values for the glycemic index. The glucose standard based values are lower than the white bread standard based values. GI is an assessment of the quality of a carbohydrate food.
Thousands of studies have lauded the benefits of eating a low glycemic index diet. The research findings include lower fasting blood glucose level, improved glucose tolerance, marked decrease in glucose resistance, decreased insulin response, a decreased blood lipid profile, decrease incidence of metabolic disease (a syndrome leading to diabetes and heart disease). Even though there are doubting Thomas’s who question the validity of the glycemic index, many researchers continue to publish journal articles showing correlations between a low glycemic diet and decreased risk of diabetes, heart disease and some cancers.
Another calculated value is currently being used to categorize and judge carbohydrate foods is the glycemic load (GL). GL is calculated by multiplying the GI divided by 100 times the grams of carbohydrate in the given food or drink. For example, Coca Cola has a GI of 63. 250 ml of Coca Cola contains 26 grams of carbohydrate. This calculation gives a GL of 16. The lower the GL the better the food source of carbohydrate is on your health. GL values in the high teens and above are less desirable than single digit values. A white bagel has a GI of 69, with a GL of 24. In contrast to whole grain pita bread that has a GI of 73 and a GL of 9. A boiled white potato has a GI of 78 and 136 grams has a GL of 21. In contrast, kidney beans have a GI of 24 and 136 grams has a GL of 6.7.
Glycemic index (glucose standard) values of 54 and up are considered high. GI values of 43 and below are considered low. Values in between are considered moderate. Low glycemic index foods include: legumes (beans and some nuts), most fruits, most dairy products, most pastas, fructose, and some whole grain products. Most low GI foods tend to contain high fiber content. High GI foods include: many cereals, most rice, most single grain breads, corn and potatoes, most snack foods, most deserts, glucose, sucrose and some fruits.
The glycemic index and its new cohort, the glycemic load are excellent tools in the selection of healthy carbohydrate foods in ones personal nutritional plan. Low glycemic index choices can decrease the person’s risk of developing degenerative diseases as well as the maintenance of a healthy body mass index.
www.mendosa.com/gilists.htm
What is Nutrient Density?
By Professor Jack A. Bateman
Nutrient Density is a calculated value that defines the quality of a given food. Overall nutrient density (ND) is calculated by summing the essential nutrients in a food divided by the energy in kilocalories (kcals). Since this is a complex, cumbersome calculation, the term is used mostly with respect to a single nutrient, i.e. nutrient density with respect to magnesium in which the mg of magnesium is divided by the kcals. In essence the calculated value gives you a comparison between food groups that tells you how you can get the most of a nutrient for the fewest number of Calories (kcals).
Essential nutrients include protein, two polyunsaturated fatty acids (linoleic acid and alphalinoenic acid), vitamins, minerals and water. Since protein is an essential nutrient we can look at various common protein sources and compare their nutrient density with respect to protein. Since nutrient density is not dependent on the amount of food, we do not need to concern ourselves with how much of a food we are talking about. Hamburger has a ND of 0.093, Prime rib of beef has a ND of 0.060, and a poached egg has a ND of 0.050. Lean ham has a ND of 0.146. White meat chicken has an ND of 0.179. Lobster has a ND of 0.22. Salmon has a ND of 0.153. Shrimp has a ND of 0.226. You can see from this limited list that seafood seems to have the highest nutrient density with respect to protein.
This parameter becomes really important when comparing sources of micronutrients (vitamins and minerals). Most people are deficient in vitamin B-6 (pyridoxal). The top sources of vitamin B-6 are spinach with a ND of 0.060. The second best source is broccoli with a ND of 0.007. The third and fourth are banana with a ND of 0.006 and Salmon with a ND of 0.005. You can see that getting even an RDA level of vitamin B-6 of 2.0 mg is going to be difficult. You would need to eat 4.5 cups of spinach or 6.3 cups of broccoli in order to get 2.0 mg of the vitamin. It is easy to understand why deficiencies are so common. This is exactly why a multiple vitamin is good insurance for a healthy life. When you realize that every protein molecule made must have vitamin B-6 present, it becomes a necessity that you provide the adequate amounts for your body to function properly.
A most interesting comparison is that of potassium, a mineral that is essential for electrolyte balance, proper nerve functioning, proper heart rhythm, and many other functions. It is essential in that too much or too little potassium and you die. We have all been schooled by Chiquita Corporation that bananas are the food choice to receive your potassium. However, when you look at potassium containing food and their nutrient densities with respect to potassium, you get an entirely different picture. Beet greens contain the highest ND at 26, followed by Chinese cabbage at 19.6, celery at 18.9, parsley at 16.8, cauliflower and mushrooms at 14. Where is the banana? It turns out that banana is 45th on the list of potassium rich food with a ND of 4.3. How can we be fooled so badly? It is true that one banana gives us 451 mg of potassium, but one sweet potato has the same Calorie content and 397 mg of potassium. 48 Calories or two cups of cauliflower would provide you with 712 mg of potassium.
Nutrient Density values are a valuable tool in choosing high quality foods. It is reported in the research literature that low nutrient density diets are leading our children to obesity. For more information on nutrient densities go to our web site at www.thevitaminsupplementstore.com
Nutrient Density is a calculated value that defines the quality of a given food. Overall nutrient density (ND) is calculated by summing the essential nutrients in a food divided by the energy in kilocalories (kcals). Since this is a complex, cumbersome calculation, the term is used mostly with respect to a single nutrient, i.e. nutrient density with respect to magnesium in which the mg of magnesium is divided by the kcals. In essence the calculated value gives you a comparison between food groups that tells you how you can get the most of a nutrient for the fewest number of Calories (kcals).
Essential nutrients include protein, two polyunsaturated fatty acids (linoleic acid and alphalinoenic acid), vitamins, minerals and water. Since protein is an essential nutrient we can look at various common protein sources and compare their nutrient density with respect to protein. Since nutrient density is not dependent on the amount of food, we do not need to concern ourselves with how much of a food we are talking about. Hamburger has a ND of 0.093, Prime rib of beef has a ND of 0.060, and a poached egg has a ND of 0.050. Lean ham has a ND of 0.146. White meat chicken has an ND of 0.179. Lobster has a ND of 0.22. Salmon has a ND of 0.153. Shrimp has a ND of 0.226. You can see from this limited list that seafood seems to have the highest nutrient density with respect to protein.
This parameter becomes really important when comparing sources of micronutrients (vitamins and minerals). Most people are deficient in vitamin B-6 (pyridoxal). The top sources of vitamin B-6 are spinach with a ND of 0.060. The second best source is broccoli with a ND of 0.007. The third and fourth are banana with a ND of 0.006 and Salmon with a ND of 0.005. You can see that getting even an RDA level of vitamin B-6 of 2.0 mg is going to be difficult. You would need to eat 4.5 cups of spinach or 6.3 cups of broccoli in order to get 2.0 mg of the vitamin. It is easy to understand why deficiencies are so common. This is exactly why a multiple vitamin is good insurance for a healthy life. When you realize that every protein molecule made must have vitamin B-6 present, it becomes a necessity that you provide the adequate amounts for your body to function properly.
A most interesting comparison is that of potassium, a mineral that is essential for electrolyte balance, proper nerve functioning, proper heart rhythm, and many other functions. It is essential in that too much or too little potassium and you die. We have all been schooled by Chiquita Corporation that bananas are the food choice to receive your potassium. However, when you look at potassium containing food and their nutrient densities with respect to potassium, you get an entirely different picture. Beet greens contain the highest ND at 26, followed by Chinese cabbage at 19.6, celery at 18.9, parsley at 16.8, cauliflower and mushrooms at 14. Where is the banana? It turns out that banana is 45th on the list of potassium rich food with a ND of 4.3. How can we be fooled so badly? It is true that one banana gives us 451 mg of potassium, but one sweet potato has the same Calorie content and 397 mg of potassium. 48 Calories or two cups of cauliflower would provide you with 712 mg of potassium.
Nutrient Density values are a valuable tool in choosing high quality foods. It is reported in the research literature that low nutrient density diets are leading our children to obesity. For more information on nutrient densities go to our web site at www.thevitaminsupplementstore.com
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