More than 70% of type 2 diabetics saw a decrease in their blood sugar after 90 days of taking a pumpkin extract. After seven days, only 20% saw results. Therefore 90 days is the best time frame. They took three capsules at each meal either just prior to, during or immediately afterward, and if the blood sugar at mealtime was higher than 200, additional capsules were consumed. The reduction in blood sugar was about 10-60%.¹

Magnesium

Magnesium is a mineral found in foods like halibut, almonds, cashews, spinach, oatmeal, avocado, peanuts, potatoes and kidney beans that helps carbohydrate metabolism by influencing “the release and activity of insulin.” Insulin is a hormone that helps the metabolism of blood sugar.² Type 2 diabetics often have low levels of magnesium. Magnesium supplements reduce the fasting blood-sugar number and raise magnesium levels in type 2 diabetics.³

Fiber

There are many different kinds of fiber and although it is not digested (humans lack the enzyme), fiber has great health benefits. However, it is the viscous fiber that is recognized by the American Diabetic Association for its role in blood sugar.⁴ Rapid spikes or sudden increases in blood sugar can occur after a meal and it is only the viscous fiber, i.e. legumes, that forms a gel-like solution that slows down digestion and absorption of sugar. Types of viscous fiber are pectins (apples), beta-glucans (oats), guar gum and mucilage in psyllium supplements. Viscous fibers like psyllium and oats can reduce the post-meal blood-sugar spike, which may help prevent some of the low and high blood-sugar swings that accompany diabetes.

Resveratrol

Resveratrol is an antioxidant found in red grape skins, red wine and resveratrol supplements, the latter of which is the most potent. Not only is resveratrol great for heart health and longevity, but studies on blood-sugar metabolism continue to emerge. Resveratrol supplements may help protect the cells of the pancreas—the place where insulin is made—and help blood sugar to be utilized (supports glucose uptake).⁵

Banaba Leaf Extract

In the Philippines, the leaves of the banaba tree are dried and shredded, then used to treat diabetes and kidney disease. The all-natural banaba leaf  also reduces weight. It has an amazing effect on blood sugar that has mystified scientists who continue to study it to learn how it works.⁶

Chromium

Chromium is another very popular blood-sugar supplement. Chromium is a mineral that is naturally present in the diet⁷ in lean meats, broccoli and brewer’s yeast, although actual content may vary due to soil. A chromium deficiency can impair blood-sugar control.⁸ After two to four months of supplementing with chromium, type 2 diabetics taking the supplement experienced improvements in blood-sugar levels.⁹

Vanadium

Vanadium is another well-known supplement for blood sugar. This mineral is found in low concentrations in foods like mushrooms, shellfish and some spices like black pepper, parsely and dill weed. As reported by the University of Maryland Medical Center, “Several animal studies and a few very small human studies suggest that vanadium may reduce blood-sugar levels and improve sensitivity to insulin in people with type 2 diabetes.”¹⁰

Cinnamon

Cinnamon is a spice that is known for its blood-sugar balancing effects. Adding a teaspoon of cinnamon to rice pudding lowers the after-meal blood sugar.¹¹ Cinnamon bark extract is a dietary supplement made from the bark of the cinnamon tree,¹² which may produce the same effect as cinnamon spice. Cinnamon bark extract works on reducing the post-meal sugar and insulin levels from the dietary sugar fructose.¹³

Bitter Melon

As reported in Reader’s Digest, the best herbs and supplements for diabetes include the fruit bitter melon. “When Philippine researchers had men and women take bitter melon in capsule form for three months, they had slight, but consistently, lower blood sugar than those taking a placebo.”

Zinc

In Natural Treatments for Type 2 Diabetes, the mineral zinc makes this top-10 list. Zinc helps the “production and storage of insulin.” Type 2 diabetics may have zinc deficiencies due to “decreased absorption and increased excretion of zinc.” Foods that have zinc include fresh oysters, ginger root, lamb, pecans, split peas, egg yolk, rye, beef liver, lima beans, almonds, walnuts, sardines, chicken and buckwheat. Oysters contain the most zinc and the absorption of zinc from whole grains is poor.¹⁴ Therefore, supplements that include zinc  may be helpful for type 2 diabetics.

1.   Berks County Clinical Research
2.   http://ods.od.nih.gov/factsheets/Magnesium/
3.   Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial, Diabetes     Care 2003 Apr;26(4):1147-52
4.   Position of the American Dietetic Association: Health Implications of Dietary Fiber
5.   Hypoglycemic effect of resveratrol in type 2 diabetic model db/db mice and its actions in cultured L6 myotubes and RIN-5F pancreatic β-cells
6.   Antidiabetes and Anti-obesity Activity of Lagerstroemia speciosa. Evid Based Complement Alternat Med. 2007 December; 4(4): 401–407. Published online 2007 March 14. doi: 10.1093/ecam/nem013
7.   http://www.umm.edu/altmed/articles/chromium-000294.htm
8.   http://ods.od.nih.gov/factsheets/chromium/
9.   Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes. 1997 Nov;46(11):1786-91
10. Vanadium, University of Maryland Medical Center 
11. Spoonful of Cinnamon Helps Blood Sugar Stay Down, Reuters News for June 2007
12. Cinnamon Bark, Encyclopedia of Alternative Medicine
13. Cinnamon bark extract improves glucose metabolism and lipid profile in the fructose-fed rat
14. Zinc, Office of Dietary Supplements

The idea behind ingesting live bacteria came from the discovery that increasing beneficial bacteria in the digestive tract could promote longevity by reducing toxins. Study after study proved this to be true and because of them, science has made it easier for us to participate in the health benefits by creating probiotics.

Understanding Probiotics:

There are many different kinds of probiotics. As published in a newsletter put forth by the National Center for Complementary Medicine, “Most often, they come from two groups of bacteria, lactobacillus or bifidobacterium. Within each group, there are different species (for example, lactobacillus acidophilus and bifidobacterium bifidus), and within each species, different strains (or varieties).” Additionally, the Get the Facts publication states that “Effects found from one species or strain of probiotics do not necessarily hold true for others, or even for different preparations of the same species or strain.”

So What Can Probiotics Do For You?

Various strains of probiotics are being investigated for their role in inflammatory bowel disease, irritable bowel syndrome, prevention of diarrhea caused by pathogens, sensitivities to allergens and strengthening the immune system. But overall, probiotics protect against disease and help your digestive system absorb food and nutrients more efficiently. Because the digestive system has such a strong, symbiotic relationship with other systems in your body, the value of keeping it healthy is enormous.

Here are several other areas where probiotics, and specifically those that include the strain of bacteria found in Res-Q ProBiotic, may have huge health benefits:

Kidney Stones

Researchers are investigating some probiotics for their role in preventing a certain kind of kidney stone. The specific strain of lactobacillus acidophilus found in Res-Q ProBiotic was shown in a study to degrade oxalate in the gut, which may prove beneficial to those with “increased body burden of oxalate and oxalate-associated disorders.”¹

Immune System

Probiotics, vitamins and vaccinations improve immune response. Various strains of probiotics were consumed after vaccination and the strains tested produced a “faster response to the vaccination”² and the strain of lactobacillus acidophilus (La-14) used had increased serum IgG. Therefore, the specific strain of lactobacillus acidophilus that is found in Res-Q ProBiotic may be beneficial for health of the immune system.

Gastro Infections

Due to changes in “gut physiology, immune-system reactivity and diet,” older adults are more likely to get sick with “gastrointestinal infections.” The Infectious Diseases Society of America states that the gut microflora provides a “natural defense” against invading microorganisms. Changes in elderly people and surrounding bacteria may contribute to “alterations in bacterial metabolism” that could mean “higher levels of infection.”

Supplementing was shown to help restore the levels of the microflora bifidobacteria that is reduced in older adults.³ A capsule was given with a cold drink twice per day after meals to support travel though the stomach better. The supplement was shown to be effective—making it all the way to the gut—and bacteria levels were replenished.

The strain of bifidobacterium bifidum that was used in this study is the same strain found in Res-Q ProBiotic. Since there are so many different kinds of probiotics, strain identity is very important for researchers who are trying to ascertain from available studies the health benefits of a particular probiotic supplement.

Digestive-Tract Health

The above report also states that probiotic supplements may help prevent various forms of diarrhea that are common to everyone: traveler’s diarrhea, diarrhea caused by antibiotics (which tend to kill bacteria) and diarrhea caused by bacterial, viral or parasitic infection.

Gut microflora, also called intestinal microflora, plays an important role in the digestive tract to help ferment and convert undigested carbohydrates such as lactose, fiber and starch into useful metabolic products that aid the body’s health, its production of B vitamins and nutrient absorption.

Protection Against Evil Bacteria

Not all bacteria have good benefits. Some bacteria in the gut produce toxins, not to mention the various viruses, fungi, harmful bacteria and pathogens that seek to invade and make us sick. Therefore, having a healthy balance of good bacteria (microflora) in the gut can improve health.

In fact, there’s such a thing as the “barrier effect” of gut flora. Good bacteria can provide a barrier to prevent harmful bacteria from taking over the territory and curbing the growth of harmful things like clostridium difficile. One way this takes place is by good bacteria competing for nutrition and attaching to “sites to the epithelium of the colon.” Likewise, good bacteria breeds more good bacteria and less bad bacteria. Therefore, putting good bacteria into the body with probiotic supplements or by eating yogurt every day may keep you well, promote longevity and aid digestion.

References:

1. Oxalate consumption by lactobacilli: evaluation of oxalyl-CoA decarboxylase and formyl-CoA transferase activity in Lactobacillus acidophilus. Journal of Applied Microbiology, 103: 1600–1609. doi: 10.1111/j.1365-2672.2007.03388.x

2. Effects of seven potential probiotic strains on specific immune responses in healthy adults: a double-blind, randomized, controlled trial.FEMS Immunology & Medical Microbiology, 53: 107–113. doi: 10.1111/j.1574-695X.2008.00413.x

3. Microbiological Effects of Consuming a Synbiotic Containing Bifidobacterium bifidum, Bifidobacterium lactis, and Oligofructose in Elderly Persons, Determined by Real-Time Polymerase Chain Reaction and Counting of Viable Bacteria. Clin Infect Dis. (2005) 40(1): 28-37 doi:10.1086/426027

What is fiber?
The textbook definition of fiber, according to the Food and Nutrition Board and outlined by MedicineNet.com is: non-digestible carbohydrates… that are intrinsic and intact in plants. This includes plant non-starch polysaccharides (for example, fibers contained in oat and wheat bran), oligosaccharides, lignin and some resistant starch. In laymen’s terms, “Dietary fiber is the term for several materials that make up the parts of plants your body can’t digest.”¹

But I thought we were supposed to eat foods we could easily digest!
Well, we are, but the thing is that some foods need to go through our system slowly (soluble fiber) whereas others need to go through quickly (insoluble fiber). Soluble-fiber foods are more easily digestible.

These are some examples of soluble: apples (without the skin), pears, bananas, papayas, avocados, strawberries and blueberries, cooked carrots, peas, sweet potatoes, yams, lentils and kale, millet, yogurt and oats.²

Insoluble-fiber foods include things like vegetables, dark-green leafy vegetables, fruit and root-vegetable skins, whole grains, whole-wheat products, wheat bran, corn bran, seeds and nuts.

Personally, I’m conflicted as to the optimum ratio of soluble to insoluble. On one site I read that it should be 75:25 insoluble to soluble. But in The IBS Healing Plan, Theresa Cheung suggests eating a higher ratio of soluble and eating insoluble “with caution.” I would like to think that a healthy person—without digestive issues—would be able to maintain a 50:50 ratio.

So then, how much fiber should I be getting?
According to a Harvard School of Public Health study, you should be getting “14 grams of fiber for every 1000 calories of food.” That roughly equates to 25 grams of fiber for women and about 30 for men.

How many grams of fiber are found in foods?
Knowing that you need 25-30 grams of fiber a day is great, but who knows how much fiber is in anything? Well, here are a few tips:

1. Any packaged food has on its label the fiber content, calories, ingredients, etc. If you want to know the fiber content of something, be sure to read the label.
2. For fruits, veggies and things that don’t come with a label, try checking online—at least in the beginning. CalorieCount.net lists thousands of foods and their fiber content; you only need to enter a food into their search box to find what you’re looking for. One cup of blueberries, for example, has 3.5 grams of fiber; a banana has 4; ¼ cup of raisins has 2.
3. For a list of foods with the highest fiber content, I found Today’s Dietician to be a great resource. Unfortunately, many of these sources of info on fiber still don’t tell you whether something is soluble or insoluble. But again, the important thing is getting a sufficient number of grams of fiber.

What are the health benefits of fiber?
Fiber can help people with irritable bowel syndrome, hemorroids, diarrhea, constipation and diabetes. However, did you know that fiber may also help prevent certain types of cancers, and prevent heart disease, diverticulosis and gallstones? Additionally, a high-fiber diet is great for weight loss. Soluble fiber, in fact, helps keep blood-sugar levels from spiking after a meal.

Is there such a thing as too much fiber?
The American Diabetes Association recommends 25-50 grams of fiber a day; the American Heart Association recommends 25-30 and the American Dietetic Association recommends 25-35 grams a day. I would suggest anything over 50 grams of fiber a day may be a bit too much, especially if you’re getting your fiber from processed, packaged foods like fiber cereal bars or supplements. Most, if not all, of your fiber should come from natural foods—meaning fruits, veggies, nuts, legumes and whole grains.

What about fiber supplements?
Occasionally I decide that I need a fiber supplement. I’ve used both Metamucil and Res-Q Land ‘n’ Sea Fiber, and I think the Land ‘n’ Sea is better. They are both made from psyllium seed husk, but the Res-Q product has a higher ratio of soluble fiber (3 grams of it to Metamucil’s 2 grams) and it tastes better. Metamucil turns a little sludgy when mixed with juice, whereas the Land ‘n’ Sea retains a more grainy texture and can be sprinkled over my oatmeal in the morning without compromising the taste or texture. Metamucil also puts artificial colors and flavors into their product; Res-Q doesn’t. 

Whatever product you choose to add to your daily regimen, make sure it’s an all-natural psyllium-based fiber product, and not an over-the-counter laxative or “stool softener” for temporary relief of constipation. Big difference. A natural fiber supplement is safer, long-term, whereas a stool softener, if used for a prolonged time, can damage the muscular function of the bowels to the point of dependence. On the flip side, fiber supplements may bind with certain substances and interfere with the absorption of some nutrients, so it is best to take fiber supplements separate from other vitamin and mineral supplements. The bottom line with fiber is to make sure you are getting it naturally, in the foods you eat. Eating processed, high-fat foods with little to no nutritional value while adding a fiber supplement to your diet really isn’t the point.

References:
http://ehealthmd.com/library/fiber/fib_whatis.html
Psyllium, Encyclopedia of Alternative Medicine
Psyllium, Vibrant Life
http://www.mayoclinic.com/health/fiber/NU00033
http://www.myfooddiary.com/resources/ask_the_expert/soluble_insoluble_fiber.asp
http://www.healthcastle.com/fiber-solubleinsoluble.shtml

1. Eat less and start to cut back
Portion sizes during the holidays are, let’s face it, excessive. And while that’s OK on Thanksgiving and a few other stuff-your-face occasions, it’s not OK on the 360 or so days the rest of the year. So lighten up and practice portion control. You cannot do this overnight. Cut back little by little, day by day, until you start to re-adapt to your normal caloric intake. When that happens, then you can begin to cleanse and detox.

2. Drink loads of water
Not only is water important for good health, it’s essential for cleansing the body. Six to eight glasses (eight ounces) daily of clean tap, filtered or bottled water is best. Lots of water is also great in alleviating constipation. Start drinking!

3. Remove, remove, remove…
Your body is a temple. Treat it like one. The more junk you put in it, the more toxic you become. Remove the junk: cakes, pies, cookies, fried foods, fast foods, heavy syrups, fattening foods, chips, sodas and so on. Replace your meals with as many salads and raw foods as you can. The cleaner your diet, the better your body functions. Educate yourself on what bad food does to your body and the consequences of it. The more you know, the more likely you are to make educated choices.

4. Fiber-up
Fruit, oatmeal, veggies, leafy greens—all of these foods contain the world’s two greatest all-natural colon-cleansers: fiber and water. At least 25 grams of fiber are needed daily. This could mean eating five or more fruits or vegetables a day, or taking a fiber supplement. Either way, fiber is crucial for a cleanse.

5. Juice your food
When you’re ready, spend a day or two on juice alone—not the store-bought, sugar-added, processed stuff. But rather, juice you make yourself. Take your fresh, leafy greens, carrots, strawberries, blueberries and bananas, toss them in a blender or juicer and drink them! Juicing gives your digestive tract a rest while still offering valuable nutrients to keep you strong and healthy. I don’t suggest a pure juice diet for more than three days. But I do recommend going out and getting a book on it,  such as Pat Crocker’s The Juicing Bible. Not only does it have great recipes for juicing fasts and list the healthiest ingredients, it also organizes the book into sections based on physical ailments or discomforts. I think I’ve made every drink in the “insomnia” category!

6. Visit a spa
Maybe this is just a hedonistic thing, but I truly believe in the healing power of mud wraps, skin detoxes, massages and heat therapy. But don’t take my word for it! There are thousands of great spas that offer beneficial services. After a couple days of detoxing, treat yourself!

References:

http://health.allrefer.com/health/water-in-diet-info.html
http://holisticonline.com/hydrotherapy.htm
http://www.healthcastle.com/benefits-of-fiber.shtml
http://my.clevelandclinic.org/childrens_hospital/pediatric_health_information/digestive_diseases_and_nutrition.aspx
http://www.experiencelifemag.com/issues/april-2010/wellness/fiber-why-it-matters-more-than-you-think.php
http://www.mayoclinic.com/health/juicing/AN02107

Four Weeks to Healthy Eating: Week Two—Adding Whole Grains to your Diet

 Fact: There is almost zero nutritional value in white flour. That’s a little disheartening when you think of how pervasive white flour is in breads, cereals, pastas and restaurant food. Womenfitness.net has a great article called “Ugly Truths About White Flour,” in which the writer explains why white bread is white (bleached like your clothes!), how the benefits of the actual wheat are lost in the process of making white flour and what white flour ultimately does to the body—fattens it up and makes it struggle to work harder during digestion. My personal opinion on white flour: AVOID IT. Whole grains, like barley, brown rice, wild rice, oatmeal, millet and bulgur, haven’t had their bran and germ removed during the refining process so they are definitely better than any refined flours. Our bodies respond well to the fiber offered by bran and germ and so the less of it we get, the less our bodies are able to process and digest food. When that happens, organs like the pancreas have to work harder.

Try to cook and bake at home, using whole grains instead of white flour (oats and brown rice are best; use quinoa too, though it’s a seed, not a grain). If that’s not possible, look for labels that state the use of whole grains. Wheat bread is not the same as whole wheat bread. The more “grainy” the flour, the better.

Truth be told, even whole grains are not the best nutrition-wise, despite their increased amounts of fiber and magnesium. In The 150 Healthiest Foods on Earth, author Jonny Bowden, Ph.D., C.N.S., quotes Regina Wilshire, N.D.: “While grains do add the perception of variety and bulk in the diet, they’re not a superior source for essential nutrients when compared with other options.” That being said, start replacing white flour with whole grains, but keep grains, in general, to a minimum. Not to get too earthy-crunchy, but our natural diet (for the past 2.4 million years) is based on things to be “hunted, fished for, gathered or plucked.”¹ That never included rice or wheat, neither of which you can eat without some sort of refining.

Coming Up Next Week: Four Weeks to Healthy Eating: Week Three—Portion Control 

When I was a kid I had no concept of food other than what tasted good. I never grasped the concept of eating for health, or that anything I repeatedly put into my body would have consequences, good and bad. And despite being raised by an Italian mother who insisted on veggies and dark leafy greens with all her homemade meals (huh?), I still ran out to McDonald’s every chance I got.

 A steady diet of hamburgers and fries lasted only so long. And soon (about the time I had babies) I thought that popping a vitamin would solve all my problems. But even that wasn’t enough. Now I know that raw (uncooked), natural foods have something more beneficial to them aside from just vitamins and minerals. They have chemicals known as phytonutrients and their benefits to the human heart, let alone the whole body, can’t be overlooked. 

Phytonutrients are “plant compounds which are thought to have health-protecting qualities.”¹ For the sake of our discussion here, they’re like vitamins and minerals, but they’re not. And yet, they have the same—if not stronger—benefit that vitamins and minerals do. They act as antioxidants, boost the immune system, fend off disease, build cellular energy within the body and accomplish a slew of other things.

Still confusing? OK then. A bare-bones definition of a phytonutrient is this: an apple.
A banana. A beet. Kale. Chard. Romaine. Broccoli. Eggplant. A carrot. An orange. A tomato. Blueberries. Grapes. Asparagus. Flax. Green tea. Chocolate. Nuts. Algae. Cranberries.

Are you getting the picture?

Phytonutrients mostly come from leafy green veggies and colorful fruits, and they are what keep our hearts protected and beating stronger. They are our first defense against preventing heart disease and so important that I insist right here and now that you make a promise to yourself to add more of them to your diet.

Go ahead, I’ll wait.

Wonderful!

Now for the good news: Don’t let the word “green” or “raw” discourage you! Not all heart-healthy food is about forcing down a bowl of algae. Believe me, if it were I would be back at McDs! Here’s a list of the top-ten heart-healthy foods that will make you not only proud that you’re taking care of your heart, but fulfilled as well.

Salmon
Salmon is top on our list for best brain food and best heart-healthy food. Why? Because it’s packed with omega-3 fatty acids;  as we know by now, omega 3s have so many benefits that they are too numerous to list. But for starters, anything with natural amounts of omega 3s help to strengthen your heart.

Oatmeal
Oatmeal has magnesium, potassium, folate, niacin, calcium and soluble fiber. Don’t buy just any sugary oatmeal packet though. Try to buy old-fashioned oatmeal. Yes! The kind you actually have to slow cook (a whole five minutes or less!) on the stove. The bigger and more defined the oats, the more real, less processed they are. I cook  ½ cup of dry oats and then add ½ cup of unsweetened applesauce and a few raisins. No sugar added and yet sweet and tasty.

Walnuts
Walnuts are loaded with plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber and good fat. Try grinding them up into a powder and sprinkling them in tuna salads, chicken salads and over dinners. Hey, you do what you gotta do to get all these good foods into your diet.

Red wine
Ever hear of resveratrol? Red wine is high in this antioxidant known for long life. A glass of red wine could improve good HDL cholesterol and make you happy while doing it!

Brown rice
Brown rice is rich in B-complex vitamins, fiber, niacin and magnesium, and it makes for a great staple. How about a dinner of lean, roasted turkey with brown rice, spinach and tomatoes?

Flaxseed (ground)
Ground flaxseed can easily be added to just about anything (much like wheat germ), but I mostly bake with it. Instead of using white flour, which has zero nutritional value, flax is loaded with omega-3 fatty acids and fiber. Put your baked goods to work for you!

Blueberries
Blueberries have been touted as brain food, which they are, due to their ability to help slow down the oxidative stress of the brain, but they’re also good for your heart! I try to eat blueberries every day. I add them to my morning protein shake or  sprinkle them over a bowl of oatmeal.

Spinach & other dark, leafy greens
Building your salads with iceberg lettuce should no longer be an option. It’s not as potent or good for your heart as adding something like spinach leaf, kale, swiss chard or dandelion. The brighter and deeper the color, the healthier.

Broccoli
I try to serve broccoli for dinner almost every night. My kids actually love it and broccoli is one of nature’s most perfect foods. It’s packed with so many phytonutrients and vitamins that it’s worth trying to add to your diet as much as possible.

Other foods to consider: Black beans or kidney beans, almonds, sweet potatoes, tomatoes, carrots, tuna, cranberries, strawberries, raspberries, red and yellow bell peppers, squash, zucchini, asparagus, beets, watercress, lemons and any of the leafy greens.

Coming up next week: The importance of a little rest and relaxation. Not only for your body, but for your mind and spirit. 

1. Multi: Not just any multivitamin, but one that has Vitamin D3 in it, and a whole slew of other good stuff.

A good multivitamin (100 percent of the Daily Value (DV) of all the vitamins and minerals) can help supplement the diet and ensure daily vitamin intake as it’s nearly impossible to eat enough fruits, vegetables or whole foods in a normal diet to get the same effect. Be sure your multi has B vitamins, A, C, E, and Folic acid. There are also “whole foods” vitamins, “green” vitamins and heart specific vitamins for special needs.

Fortified foods are often fortified with Vitamin D2 (ergocalciferol), the plant form. Make sure that your supplement has Vitamin D3 (cholecalciferol) in it, the superior form of Vitamin D. If it is not listed on the label as “cholecalciferol,” you may not be getting Vitamin D3.

Vitamin D3 is the preferred form of Vitamin D: the form that the human body utilizes. Some of the health benefits include: the reduction of inflammation, support of the immune system, and support of bone health by promoting calcium absorption.

 2. Omega-3s: Not just a “fish oil” supplement, but a marine oil, omega-3 product with high purity and potency of EPA and DHA. 

• I can’t say it enough. Taking fish oil is not the same as taking pure EPA and DHA. A very large, long-term study of over 11,000 people that recently had a heart attack, showed that taking omega-3 fatty acids can be heart protective and increase your chances of living longer.¹  
• EPA and DHA are responsible for heart health, improved brainpower, improved eye sight, better skin, hair and nails; it’s used to lower cholesterol, lessen symptoms of arthritis and inflammation, and improve general health and well being overall. EPA and DHA are miracle molecules. But you cannot just buy any over-the-counter stuff. You need to read the label. Make sure the product is rated for safety (remember, fish has mercury in it. When a supplement is created from the oils of fish, the process can safely extract those harmful toxins), and potency (the higher the concentration of EPA and DHA the less fishy substance within each capsule).

 3. CoQ10: CoQ10 is an antioxidant and co-enzyme that has been shown in studies to promote heart function as well as a slew of other things. It may be one of the most important nutrients that you take for the heart, and for improving your body’s ability to heal.  

• CoQ10 is mostly used for the prevention of heart disease and for strengthening the heart for individuals who suffer from heart disease. But CoQ10 has also been known to help immune deficiencies, increase fertility, treat Alzheimer’s and Parkinson’s, reduce ringing in the ears, delay aging, improve skin, and increase athleticism and overall energy.
• Take 200mg of CoQ10 per day for enhanced health benefits.
•  For patients with high blood pressure and various heart problems, CoQ10 has been shown to improve heart function and many people that took CoQ10 required less treatment (less medicine) as a result of the improvements in heart function. ^{2 3} As always, discuss taking CoQ10 with your physician as part of your treatment plan to improve heart function.

 4. Resveratrol: According to a study reported in the Annals of Internal Medicine, “Wine drinkers had significantly lower mortality from both coronary heart disease and cancer than did non-wine drinkers.”⁴  

• What’s in red wine other than alcohol that is so cardioprotective? Answer: a little antioxidant known as resveratrol, which has multiple benefits for the health of the blood vessels and arteries.
• Resveratrol helps inhibit the oxidation of the LDL cholesterol that damages the arteries.
• Resveratrol, because it’s an antioxidant, also helps protect both the brain and arteries from “oxidation stress” or free radical damage implicated in Alzheimer’s disease and cardiovascular disease. ⁵⁶ 
• Scientific evidence suggests that resveratrol may help you live longer, which makes it an anti-aging supplement. How so? It activates the “SIRT1” gene. Therefore, its ability to promote living longer is what makes resveratrol unique and sets it apart from other antioxidants. Its longevity health benefit by activating SIRT1 is unique and independent of its general action as an antioxidant and is what makes resveratrol stand out. It is a supplement for longevity.  

5. Fiber: Fiber, or most notably Psyllium seed husks, is a must. You cannot live (comfortably) without a decent amount of fiber in your daily diet. 

• Fiber helps maintain a healthy blood sugar level when used as part of the diet (which slows blood sugar spikes) and it may help weight loss by promoting a full feeling. Fiber encourages regularity, healthy and timely elimination, and colon health.
• Fiber intake and more notably psyllium have also been shown to reduce cholesterol and improve heart health.
• Psyllium seed husks are derived from the seeds (a rich source of soluble and insoluble fiber), of a plant commonly referred to as psyllium.
• Fiber from psyllium produces beneficial short-chain fatty acids (butyric acid) that may help protect the digestive health of those with Ulcerative Colitis. 

There are a few notable mentions, which should also be seriously considered a part of your diet: calcium, magnesium, selenium, a probiotic (for intestinal health), whey protein and, of course, water, the most important nutrient of earth. Make sure to consult your physician before taking any supplement; he or she can educate you further on the great benefits. Happy supplementing!

 Coming up next week: Foods for your heart: The top ten best foods ever for preventing heart disease 

References:

1. The GISSI-Prevenzione trial
2. Treatment of essential hypertension with coenzyme Q10. Mol Aspects Med. 1994;15 Suppl:S265-72. Scientific Abstract, available for free. http://www.ncbi.nlm.nih.gov/pubmed/7752851
3. Usefulness of coenzyme Q10 in clinical cardiology: a long-term study. Mol Aspects Med. 1994;15 Suppl:s165-75. Scientific Abstract, available for free. http://www.ncbi.nlm.nih.gov/pubmed/7752828 
4. Type of alcohol consumed and mortality from all causes, coronary heart disease, and cancer, Ann Intern Med. 2000 Sep 19;133(6):411-9, http://www.ncbi.nlm.nih.gov/pubmed/10975958 
 5. Oxidized lipoproteins may play a role in neuronal cell death in Alzheimer disease. Mol Chem Neuropathol. 1998 Feb;33(2):139-48, Scientific Abstract, available for free http://www.ncbi.nlm.nih.gov/pubmed/9565971 
6. Protective effect of resveratrol on beta-amyloid-induced oxidative PC12 cell death. Free Radic Biol Med. 2003 Apr 15;34(8):1100-10. Scientific Abstract, available for free. http://www.ncbi.nlm.nih.gov/pubmed/12684095  

My mother always used to say, “When you’re sick and tired of being sick and tired, you’ll do something about it [insert difficult situation here]. You’ll change.” And she was right. All of my greatest moments of self-motivation came when I was sick and tired of being sick and tired. The day I quit smoking came from lying flat on my back with bronchitis for two weeks straight. The day I decided to join a gym and lose weight came after giving birth and dealing with postpartum depression. And yet, little changes in lifestyle (adding more fruits and veggies to the diet, walking upstairs instead of taking the elevator) still have the power to transform a life. This week, we’d like to share some stories from Res-Q consultants to show how little changes (and big ones!) changed their lives.

 Kathy: Creating impact through volunteer work

“I have recently increased my volunteer time with the American Cancer Society and Relay for Life. When you realize the smallest effort can create a large impact you don’t mind the extra time. I think the satisfaction from helping others helps to improve my quality of life and my health. Talking with others and helping others makes my own problems small in comparison, which to me is a stressbuster and ultimately improves my health.”

 Tim: How a little fiber can change a life

“I was diagnosed with IBS in 1989 when I was just 19 years old. It runs in my family and I was told to stay away from food that may make it act up like tomato sauce, fried and spicy foods. My doctor put me on a variety of prescription medications that did not work. The pain was excruciating. In addition to the medication he told me to take fiber. I started taking Metamucil but did not like all the sugar in it so I switched to Res-Q Land and Sea fiber. After some time I stopped taking the prescriptions and just took the fiber. I have taken it ever since and the IBS has never come back. I keep a bottle of Res-Q Land and Sea fiber at my home, boat and office. The product can be a tough sell because customers say it’s difficult to get down but once you do you’ll find the benefits far outweigh the alternative.”

Danielle: A quit smoking promise

“My children would ask me over and over to quit smoking.  I wanted to quit for their sake, but I just couldn’t.  I even used the patch and the nicotine gum, without success.  No matter how cold it was outside or if it was raining, I was still on the back porch smoking. I suffered from frequent sinus infections and would get the same response from the doctor, “Quit smoking.”  My response was always the same, “Okay, okay, I am going to quit.” But I just couldn’t.  Finally, I had another sinus infection.  It became so bad that I laid in bed with hot towels on my face in severe pain.  I thought my teeth were going to fall out of my head.  And still I lit a cigarette and tried to inhale.  I coughed and pain swelled in my throat.  What was I doing?  I put the cigarette out, closed my eyes and said, “Please, if you take this pain away I will never smoke again.”  I went to sleep and woke up the next day still stuffy, but not in severe pain.  I never smoked another cigarette. My skin has improved and I am more active.  Smoking does not control me or my activities anymore.  I am free of it.  It was not easy and I still have cravings, but I remind myself of the promise I once made.”

 Jenn: Just fifteen minutes a day

 “I recently changed my lifestyle. I find it difficult to find the time to exercise. I used to do a full workout whenever I got motivated enough to actually get to the gym. Then I would be exhausted and sore the next day. However, lately I have been going to the gym every single day for just 15 minutes, sometimes 30 minutes. I do strength training by working two or three machines every day, and different muscle groups each day. This way, I am working a different muscle each day, I’m not totally exhausted, and by the end of the week, I find that I did all of the machines and worked all of my muscle groups. This has changed my life because I am getting more physically fit, I am getting to the gym on a regular basis, I look forward to it, and I am also getting away from the stress of life—if but a little time every day.”

 Tracy: Spinning away the blues

“I was never much into sports when I was a kid. In fact, working out was more punishment than pleasure. Besides, I looked fit and healthy; why bother feeling fit and healthy? But after I had my kids, I was a little depressed and even started to worry about my figure. Worse, when it came to climbing up a flight of stairs I was completely out of breath. So, little by little I added exercise to my daily routine. I walked one day, then  did a workout session on TV the next. Nothing really motivated me or kept me going—until, I got into Spinning. If you’re not familiar with the term, Spinning is a vigorous cardio workout, otherwise known as indoor cycling that’s done on an exercise bike at the gym. The whole hour-long workout, in fact, is on the bike and consists of only about six moves and lots of great music. I love it so much I have been doing it for over seven years. This type of dedication to fitness came late in life for me. But it’s been worth it. Gone are the days of struggling up a flight of stairs and feeling depressed. Indoor and outdoor cycling changed my life.”

How about you? Do you have a story of transformation, big or small? Send it to us at sales@n3inc.com or simply post it as a comment on our blog!

Coming up next week: Omega-3s for teens: how prevention of heart disease starts young.

For starters, remember that getting in shape takes brainpower, motivation and a pretty sturdy determination to be healthier. If that sounds like a lot, don’t fret. Start small. Building endurance for a healthier you takes time and patience. The three areas you need to focus on are nutrition, fitness and mind. We’ll address all three—but first, nutrition. 

What to Eat? 

These are simple truths: burn an equal amount of calories as you take in to maintain your weight, or burn more calories than you eat to lose weight. Easy, right? And yet most people find this excruciatingly difficult. That’s why healthy food and great nutrition are so important. The value of healthy eating is not only in the nutrition it gives your body and mind, but healthy foods generally contain fewer calories.

So, what foods are the most nutritious? There are lots. But here are a few quick recommendations that not only help keep you strong and healthy, but also aid in energy, weight loss and endurance so that getting in shape isn’t such a struggle.  

• Eat your veggies!They are the healthiest low-calorie, high-volume foods on the planet. Not to mention they’re good for you. Jonny Bowden, Ph.D., CNS, has written The 150 Healthiest Foods on Earth, one of my favorite books. If you want to know which is better for you, a tomato or a string bean, this book has it.
• Eat a diet rich in omega-3s. There’s no question anymore as to the health benefits of omega-3 fatty acids. Women who added omega-3 polyunsaturated fatty acids to their low-calorie diets lost more body-fat and inches off their hips.¹ The rewards your body, mind, skin, hair, nails, etc. reap are incalculable. Besides, I couldn’t work where I do without mentioning the awesome power of omega-3s. I am a believer.
• Eat less junk and stay away from bad fats. Plain and simple. Bad food slows you down, good food increases energy. Keep potato chips, sodas, cookies, crackers, etc. out of the house. Don’t bring them home. This way, if you need a candy-bar fix, you’ll have to run to the store. And hopefully, the thought of getting your shoes, coat, hat, gloves and scarf on, warming up the car and driving who knows where to buy a chocolate bar will deter you from leaving the comfort of your home where you can have a blueberry parfait instead. Junk food is poison. It has no nutritional value whatsoever. Try to limit it to three times a week.
• Add fiber to your diet. Fiber gets things moving. It works wonders for your digestive tract. And it’s a basic addition to any healthy diet. You need roughly 20 -30 grams of fiber every day to see benefits. And I strongly suggest “soluble” and “insoluble” fiber such as the kind found in psyllium seed husks, kelp, oats, wheat, barley, rye and fruit pectins, which are all excellent sources of soluble and insoluble fiber.
• Make better choices. You know what they are. If you’re out to lunch, choose something from the salad bar at the local grocery store instead of going to a fast-food drive-thru. If you want a late-night snack make it a bowl of cut-up apples mixed with dates and pistachios instead of a bag of cheese doodles. Have green tea instead of a soda. Better choices mean fewer calories and a healthier you.  

Coming up next week: Rethinking Motivation. One of the biggest impediments to getting in shape is loss of motivation and how to change the way we think about food and exercise.

However, this major risk factor is a risk factor that you have the power to change!

Here are some additional steps that you can follow to make the changes: 

First of all, you can see your physician for a health assessment and a treatment plan. In addition to a cholesterol test, your doctor can perform tests that reveal the amount of atherosclerotic plaque (fatty build-up) in the arteries, which can then, in turn, help your doctor, set a treatment plan for you.   

For example, your doctor may suggest staying away from foods high in saturated fat (meats and some oils) and trans-fat (like store-bought cookies, cakes and crackers), which is very bad for you as it raises your LDL cholesterol.

Secondly, your doctor may suggest adding healthier foods to your diet. What are the top five cholesterol-lowering foods? According to the Mayo Clinic: oatmeal and oat bran, walnuts and almonds, olive oil, fish and omega-3 fatty acids, and foods and supplements fortified with plant sterols. 

Maintaining a cholesterol number that is within the normal range is not always easy, and can be very challenging, especially with all of the dietary temptations. But it’s essential to the prevention of heart disease. Talk to your doctor today for more information about how you can lower your bad cholesterol and raise your good! 

And remember: Res-Q products are unique, heart-healthy dietary supplements that have helped thousands of people maintain a healthy cholesterol level while effectively reducing triglyceride levels. In fact, we really haven’t seen anything more effective at lowering triglycerides than Res-Q 1250, which may be why so many people recommend it to their friends. Therefore, Res-Q 1250 is our primary product for cholesterol health. 

Res-Q LDL-x2 With Niacin should be used along with Res-Q 1250. Res-Q LDL-x2 With Niacin, contains an ingredient that has been shown to lower LDL cholesterol levels. Furthermore, unlike a lot of other cholesterol products that only work in the liver, Res-Q LDL-x2 also addresses dietary cholesterol!  In the digestive tract, Res-Q LDL-x2 inhibits the absorption of cholesterol thereby providing extra support with those day-to-day dietary temptations. Res-Q LDL-x2 is now available with or without no-flush niacin. 

Res-Q HDL+ is a no-flush niacin supplement that is formulated to workwith Res-Q 1250 and Res-Q LDL-x2 With Niacin for enhanced cholesterol well-being. Res-Q HDL+ helps provide optimal levels of niacin to yield an even greater cholesterol-health benefit. Taking additional niacin along with Res-Q LDL-x2 With Niacin can help provide optimal levels of niacin for greater cholesterol health. 

Res-Q Land ‘n’ Sea Fiber is a supportive product for cholesterol health. Res-Q Land ‘n’ Sea Fiber contains pysllium, a wonderful fiber reported to lower LDL cholesterol. Psyllium is a wonderful source of soluble fiber that the FDA has recognized for its ability to lower LDL cholesterol when used along with dietary modifications.

We recommend that you review all supplements with your physician prior to use. Any questions regarding a medical disorder or prescription medications should be directed to the physician.