Lifestyle Nutrition & Management
 
By Sam Apple
Published: October 23 2009

Reinhold Vieth is frustrated. A thin, bald professor at the University of Toronto’s Department of Laboratory Medicine and Patho-biology, Vieth is among the most knowledgeable people in the world on the subject of vitamin D. He began studying it as a graduate student in 1974 and hasn’t changed his focus since. “I stick with vitamin D and follow it where it goes,” he says.

In recent years, vitamin D has been going to some exciting places. Reports of new and promising studies seem to emerge almost weekly. A 2007 analysis of vitamin D studies found that individuals with higher vitamin D levels are significantly – as much as 50 percent – less likely to develop colorectal cancer. Another 2007 study found that women who took 1,100 International Units (IU) of vitamin D per day together with a calcium supplement reduced their overall cancer risk by 60 percent. And the excitement is not only about cancer prevention. 

Low vitamin D levels have been linked to an increased risk of osteoporosis, heart disease, multiple sclerosis, type 1 diabetes, depression and rheumatoid arthritis, among other diseases. Perhaps not surprisingly, in light of the other studies, one recent review of the health records of more than 13,000 Americans found that individuals with the lowest vitamin D levels were 26 percent more likely, in an eight-year period, to die than those with the highest levels.

This article can be found at:
http://www.ft.com/cms/s/2/11180df8-beaa-11de-b4ab-00144feab49a,_i_email=y.html
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A recent study has revealed that the diabetic drug, metformin, will deplete serum levels of vitamin B12 resulting in increased levels of homocysteine. High levels of homocysteine are associated with increased risk of coronary heart disease and stroke.

Therefore, regular supplementation of a B-Complex vitamin including Vitamin B-12 may help prevent high levels of homocysteine and thus prevent coronary heart disease and stroke. Click here to learn more about B-Complex benefits. 



Source: Long term treatment with metformin in patients with type 2 diabetes and risk of vitamin B-12 deficiency: randomised placebo controlled trial

Many, if not most prescription medications, have the side effect of causing vitamin and/or mineral deficiencies which can potentially lead to other unintended complications.
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Resveratrol, the polyphenol found in red wine and other plants and which has demonstrated potent antioxidant and anti-inflammatory properties, was shown to be effective in reducing the severity of chemical induced models of chronic intestinal inflammation and acute colitis by significantly reducing specific markers of inflammation.

Inflammation is caused by many chronic diseases and ailments including, but not limited to the following conditions: allergies, asthmas, arthritis, diabetes, chronic and mild pain, migraines, heart disease, and much more. Antioxidant-rich foods and anti-inflammatory supplements can help to reduce inflammation as well as the damage inflammation can cause to our bodies. Click on the above link to learn more about resveratrol.

Source: Dietary supplementation of resveratrol attenuates chronic colonic inflammation in mice

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According to a recent study, drinking four or more cups of green, black or herbal tea a day has been found to decrease the risk of developing ovarian cancer.




Source: Drinking tea may reduce ovarian cancer risk

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Pre-Workout Nutrition

Your pre-workout meal is the second most important meal of the day, topped only by the post-workout meal. The goal of this meal is to prepare the body for the assault you will soon be putting it through.

During intense exercise, as stored energy is used up, the body will turn to glycolysis to replace this energy. Glycolysis is the process of converting sugars (carbs) into ATP and ultimately the very energy you need to contract a muscle. Therefore, it stands to reason that you want the ingredients (carbs) that make energy to be readily available. Not having them will impair your ability to workout to your full potential.

The pre-workout meal needn't be all that different from one of your normal meals (assuming you make eating healthy meals and snacks a priority). It should be focused on protein, complex carbohydrates and a moderate source of healthy, mono or poly-unsaturated fat. It is important that all of these macronutrients be present. The meal should be consumed about 45-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise.

Complex carbohydrates in your pre-workout meal will help ensure you have adequate energy levels for your workout. Another practice to consider is consuming simple carbohydrates (fruits, fruit juices) and/or protein in a quick drink 15 to 30 minutes prior to the workout to provide the body with an immediate energy source.

Post-Workout Nutrition

The basic goal of weight training or exercise in general is to force the muscles to break themselves down (catabolism) and then rebuild (anabolism). When the workout provides sufficient trauma to the muscles, small tears in the muscle fibers and connective tissue are created. In the hours and days following the workout, the muscles will attempt to rebuild themselves and become stronger and better able to deal with such trauma in the future. This process is called adaptation.

Notice that I said they will "attempt" to rebuild themselves to be stronger. In order to accomplish this goal, they need to be provided the raw materials to do the job - They need good post-workout nutrition.

The muscles need carbohydrates to replace their drained fuel sources (muscle glycogen) and they need protein to begin the rebuilding process. The better the materials you provide them, the better work they will be able to do. The sooner you get them the materials (food), the sooner they can get started.

The goal of proper post-workout nutrition is to quickly and efficiently refuel the muscles and then provide them with the raw materials they need to rebuild themselves to be bigger and stronger.

For adequate recovery, a good goal is to try and make your post-workout meal contain a quality carb source (ex. sweet potato or steel-cut oatmeal) and a quality protein source (ex. chicken breast, whey protein supplement or Chobani yogurt).


Post-Workout Drinks

A sports drink is a good first step in post-workout nutrition. It will act to quickly replace energy stores, replace lost nutrients and also create an insulin spike more on the importance of insulin. High glycemic index fruit or fruit juice can also address this need.

Providing the body with a quality protein source is the next thing on the post-workout nutrition agenda and it should follow the first step as quickly as possible. A liquid source is ideal because it can be processed and utilized by the body quicker. Whey protein powders, certain meal replacements and weight gainers can fill the bill.

Studies have shown that time is truly of the essence, the sooner the body is provided with these materials the quicker it will exit its catabolic state and enter an anabolic state (the less muscle you will lose and the quicker you will start building new muscle and improving your body composition).

Following your workout, consume your post-workout nutrition meal as soon as your stomach and schedule will allow it. This can vary by individual. Generally, the longest you want to go is 90 minutes post exercise but ideally you would want it within the first 30 minutes. The results you experience as a result of your workout can possibly be dramatically affected by how quick you are able to re-supply the body with adequate nutrition.

The post-workout meal should be heavy on protein and carbohydrates. While protein protects and helps repair your muscle, do not forget the important role carbohydrates play in the process. By providing an insulin spike, carbs provide the body with an excellent transport system for the nutrients to reach the muscle cells. 

In short, there is no other time that the muscles are as receptive to being fed as in the post-workout period. This is often referred to this as "free time," a time when you can eat anything and not have to worry about it turning into fat. This is why eating high-glycemic foods such as pasta, bagels, rice, and potatoes is both justified and beneficial at this time. The muscle cells are incredibly hungry for nutrition and will suck up all you can give them, lessening the chance that fat cells will instead be the recipients of the provided nutrients.


I hope these pre and post-workout suggestions help. Keep up the great work!

Alissa
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The economic burden due to vitamin D insufficiency in the United States is $40-$53 billion per year. This can be corrected for pennies a person per day. Learn why you're most likely not getting enough Vitamin D and how this can cause illness and chronic disease.

Click Here to learn more:
http://www.huffingtonpost.com/dr-mark-hyman/vitamin-d-why-you-are-pro_b_585311.html

I suggest Isotonix Vitamin D. This supplement provides 5000 IU per serving to get your body back to normal and healthy levels. Because this supplement is a powder, you can then control how much of the supplement you take. For example, for a maintenance dose, you may only need 2500 IU so you would take 1/2 the serving per day. 

Isotonic-capable supplements are a drinkable supplements, which are superior to pill-form supplements for their delivery and absorption. When taken correctly, you will absorb 90-95% of the supplement in 5-10 minutes. Compare this to pill-form supplements that contain binders and fillers, which can upset your stomach and prevent maximum absorption. Typically, you only absorb 25-30% of a pill-form supplement and this can take up to 4 hours!

Feel free to contact me with any questions: (802) 999-5684 or lifestylenutritionvt@yahoo.com
Healthy wishes,
Alissa 


Source: www.huffingtonpost.com
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Obesity costs companies 12 billion US dollars per year. CNN Headline News (18 June 2003)

This figure has only risen over the years. If businesses focused on providing their employees with a worksite wellness program, billions of dollars per year would be saved!
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Resveratrol, the potentially anti-aging polyphenol found in red wine and in high amounts in certain other plants, was found to significantly increase blood flow to the brain, according to a recent study. This suggests that resveratrol may have therapeutic value in the for those who have suffered brain damage due to stroke and other traumatic brain injuries.


Source: Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation

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Use of probiotics, friendly bacteria that are common to the human gastrointestinal tract, was found to help reduce the severity and risk of developing atopic dermatitis in young infants.

Atopic dermatitis is skin condition that is becoming more common in infants. It is highly reactive and inflammatory and many times may be associated with allergens including certain foods and is also commonly associated with gastrointestinal dysfunction.


Source: Effect of probiotic mix (Bifidobacterium bifidum, Bifidobacterium lactis, Lactobacillus acidophilus) in the primary prevention of eczema: a double-blind, randomized, placebo-controlled trial
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Catechins, a family of polyphenols found in green tea, may help protect the eyes against glaucoma and other eye related diseases, according to recent research. The green tea compounds can travel from the digestive system into the tissues of the eyes.

Researchers analyzed eye tissue from rats that drank green tea and found that the lens, retina and other tissues absorbed significant amounts of the catechins. Catechins act as powerful antioxidants that protect sensitive eye tissue from oxidative damage which can be caused by UV radiation and other sources.

Source: Green Tea Catechins and Their Oxidative Protection in the Rat Eye
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Lifestyle Nutrition & Management