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Immunity

5 min read

Three Wonderful Ways to Instantly Boost Your Immune System and Health

Three Wonderful Ways to Instantly Boost Your Immune System and Health

If you are looking for three wonderful & quick ways to instantly boost your immunity and health, this is what you have been looking for!  These are the no-nonsense straightforward tools you need for a 1, 2, 3 health improvement.  Forget the gear, the memberships and fancy powders…these are the simple things that will make your health sing!

  1. Move! Now!  Go outside. Walk, run, play, jump rope, skip, and shoot some hoops.  Moving your body boosts all of the hormones and feel good chemicals in your body that we all so desperately need.  Get up out of that chair and MOVE!!!! You do not need any fancy gear, membership or equipment…just you and a good attitude!
  2. Take your vitamins and eat better.  No excuses. Make it part of your everyday routine to take your vitamins and to eat better. Eating better means to eat whole, unprocessed healthy foods and to drink plenty of water.
  3. Sleep more.  Make it a habit to get to bed early and to wake at the same time every day.  Strive for seven to eight hours and do not skimp!

Keep it simple and stick to it! You do not need to over-do it to feel your best.  If you adopt these three tips, you will see an improvement in the way you feel and you might just notice a bounce in your step and a sparkle in your eyes!  No excuses, boost your health today!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Colon Health Support Digest Advantage

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How to Nourish Gut Bacteria

To really understand digestion and how to have good gut health, it is important to understand what is really ruling roost down there, the GALT and the MALT.

The body has a natural defense system built into the intestines: the GALT (gut associated lymphoid tissues) and MALT (mucosa associated lymphoid tissue). Together the GALT and MALT are made of our immune system, trillions of beneficial bacteria, a mucus barrier that lines the intestines.

Truly, we have just begun to understand the role of GALT and MALT in the big picture of human health. They actually communicate to protect the body from bad bacteria moving in and influence inflammation and the rate of digestion. (1)

A variety of factors influence the GALT and MALT: where you live, what you eat, your genetic profile and even medications. Some of those things are outside of your control, although some are not. (1) (2) Let’s look at what we can control.

What damages the GALT and MALT

Anti-biotic medications are also not selective; they destroy the good with the bad. When the bacteria is disrupted it can lead to permeability of the intestinal tract and allow molecules to pass through the protective barrier, this is leaky gut.

Nutrition is important and diets void of the important nutrients that bacteria need to survive can reduce the number of beneficial bacteria or encourage un-healthy bacteria. (3)

What nourishes the GALT and MALT

Probiotics are bacteria found in supplements and foods that nourish the amount of healthy bacteria in the gut. Undigested starches and fiber nourish the bacteria in our guts, these are called the prebiotics. The science is strong in support of how to nourish the gut. Choosing to incorporate prebiotics and probiotics is like eating a match made in gut heaven!

There really are a variety of ways to combine these foods. Here are a few prebiotic/probiotic combinations to get you started.

Top a bowl of steel cut oatmeal with blueberries, sliced bananas and yogurt.

Eat vegetarian chili topped with plain greek yogurt

Make a kefir and fruit smoothie to drink

Miso soup and salad

Roasted Jerusalem artichokes topped with sauerkraut

 

Sources:

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Hold, G. L., Smith, M., Grange, C., Watt, E. R., El-Omar, E. M., & Mukhopadhya, I. (2014, February 07). Role of the gut microbiota in inflammatory bowel disease pathogenesis: What have we learnt in the past 10 years? Retrieved June 22, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3921503/
  3. Filippoa, C. D., Cavalieria, D., Paolab, M. D., Ramazzottic, M., Poulletd, J. B., Massartd, S., . . . Pieraccinie, A. G. (n.d.). Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Retrieved June 22, 2017, from http://www.pnas.org/content/107/33/14691.full

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Uncategorized

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4 Reasons to Avoid Hydrogenated Oils

4 Reasons to Avoid Hydrogenated Oils

Hydrogenated oils offer many benefits to food manufacturers, chief of which are increased shelf life and low cost in comparison to animal fats. However, they are not necessarily a better choice for our health.

  1. Hydrogenated oils are artificially saturated fats. Recent studies show that naturally saturated fats found in dairy, lard, coconut oil, and meats may not be as detrimental to our health as we once thought. A meta-analysis of 21 studies and 348,000 participants followed for five to twenty-three years showed no increased incidence of coronary heart disease or stroke in those who regularly consumed saturated fats over those who did not. However, chemically altered fats, like hydrogenated oils, have not shown these same benefits, which is thought to be due to their link to trans-fats.
  2. The process of hydrogenation produces an abundance of trans-fatty acids which research has shown to increase overall cholesterol, increase LDL cholesterol (the “Lousy” cholesterol,) and decrease HDL cholesterol (the “Healthy” cholesterol,) thus increasing the formation of arterial plaques and one”s risk for coronary heart disease.
  3. Hydrogenated oils and trans-fats also serve to increase general inflammation in the body. Chronic inflammation has been linked to increased risk of cancers, diabetes, heart disease, Alzheimer’s disease, Parkinson’s disease, rheumatoid arthritis, lupus, and even clinical depression.
  4. Soybean oil, corn oil, and canola oil in particular (hydrogenated or not) have a high probability of having originated from genetically modified plants. Over 90% of soy, corn, and canola (rapeseed) grown in the U. S. is grown from genetically modified seeds. If a product containing these oils doesn’t say, “Certified Organic”, on the label, it’s most likely genetically modified.

Hydrogenated oils are not only found in margarine and other obvious fats. They are also prevalent in many snack foods like chips and popcorn, baked goods, low-fat ice cream, candy and candy bars, frozen entrees like TV dinners and pizzas, and deep fried foods. Read the label: if it says, “hydrogenated oil”, or “partially hydrogenated oil” of any kind, it may not be the best choice for your health. Choose products which contain naturally occurring fats and oils like butter, ghee, olive oil, even lard, for more healthful options.

Sources:

 

  1. Patty W Siri-Tarino, et al. (Jan 13, 2010).   Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. American Journal of Clinical   Nutrition.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Beauty From the Inside Out

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Immunity

5 min read

Vitamin D and Immune Function

Vitamin D is a fat-soluble vitamin which has been extensively studied in recent decades.  It is well-established in its importance in regulating blood levels of calcium in the body and bone; it is therefore extremely important in proper bone formation, maintaining bone density, and avoiding osteomalacia and osteoporosis.  Recent research has shown that Vitamin D supplementation may also be helpful in preventing, treating, or managing symptoms of numerous other disease states, such as Crohn’s disease, cystic fibrosis, asthma, burn therapy, Celiac disease, depression and Seasonal Affective Disorder (SAD), epilepsy, high blood pressure, low back pain, tension and migraine headaches, diabetes and diabetic neuropathies, alcohol withdrawal, skin disorders (acne, eczema, vitiligo), Parkinson’s Disease and Multiple Sclerosis (MS).  It may also help in maintaining healthy immune function during cold and flu season, or in instances where you may be exposed to a number of unfamiliar pathogens, such as during a hospital stay.

An exciting new study conducted in Boston and published in the American Journal of Clinical Nutrition went back and looked at the medical records of 2135 adult patients admitted to two Boston-area teaching hospitals from 1993-2010 (Quraishi S A, 2013 October).  All of these patients had had their blood levels of Vitamin D checked before they were admitted to the hospital.  They were then followed to see if they developed a common hospital-acquired blood infection during their stay.  The patients who entered the hospital with low blood levels of Vitamin D had a significantly higher incidence of contracting the hospital-acquired blood infection.  The incidence of infection dropped significantly for patients who had adequate Vitamin D levels at the time they were admitted to the hospital.

Obviously, further study is needed, but the implications here could be far-reaching and encouraging: maintaining adequate levels of Vitamin D could give your immune system the boost it needs to fight off all sorts of insidious infections.  If it could be helpful to people in a weakened hospital state to fight off a hospital-borne bacterial blood infection, imagine what kind of boost it could give you in fighting off illnesses in your everyday life.

Some Vitamin D may be found in dietary sources like Cod Liver Oil, egg yolks, and butter.  However, most of our Vitamin D is synthesized in a chemical reaction within the body which requires our skin (especially upper torso, arms, and face) to be exposed to sunlight.  It is also available in supplement form, usually in doses ranging from 1000-5000 IU.  The usual recommended daily dose for adults is 1000-2000 IU per day, although those who live in areas where sunlight is scarce may want to supplement with higher amounts, especially in winter months.

 

Source

  1. Quraishi S A, e. a. (2013 October). Association between prehospital vitamin D status and hospital-acquired bloodstream infections. American Journal of Clinical Nutrition, 952-959.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Joint & Bone

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Are Vitamin D Supplements Beneficial?

A review of research studies involving Vitamin D, recently published in theLancet, suggests that this essential nutrient may not be helpful in preventing cancer, diabetes, or heart disease (Autier, Boniol, Pizot, & Mullie, Dec 6, 2013).  The researchers reviewed studies which had evaluated the effect of serum Vitamin D levels on health outcomes, and concluded that low Vitamin D levels found in people with health outcomes like cancer, diabetes, and heart disease, may simply be a symptom of those particular diseases.  They also surmised that excess supplementation with Vitamin D may not help prevent these diseases from occurring.

While this is an interesting finding, it would be unfair to jump to the conclusion that taking Vitamin D has no benefit.  First, there is a huge body of evidence suggesting that Vitamin D supplementation is in fact beneficial in disease prevention for people who are deficient.  Groups prone to Vitamin D deficiency are children, pregnant and breastfeeding women, the elderly, people with dark complexions, and those lacking exposure to sunlight due to the latitude at which they live (people north of the 37th parallel do not receive enough UV light from October thru April,) (Harvard Medical School, 2008) the amount of pollution in the air, or who cover their faces and arms all day every day with clothing or sunblock.

Second, the review included only 34 interventions averaging no more than about 80 participants each.  Most of these were pilot studies to assess the feasibility and necessity of conducting similar, large-scale studies.

Third, Vitamin D has been widely researched as to its benefit in maintaining healthy bones – so much so that this review focused only on studies of Vitamin D not related to bone health.  Vitamin D is necessary for the proper usage of Calcium in bone maintenance, and is therefore, essential for skeletal growth and prevention of diseases like osteomalacia and osteoporosis.

So what’s the take-away message of this study?

  • More long-term intervention studies are needed in order to determine whether Vitamin D supplementation is beneficial as preventative medicine for a multitude of diseases.
  • Vitamin D supplementation is still proven beneficial for maintaining healthy bones, and beneficial in immune support for kids.
  • Many are at risk of Vitamin D deficiency, and may therefore benefit from Vitamin D supplementation.

To maintain healthy bones, a supplement containing 800-1000 IU Vitamin D is recommended per day.  If you are at risk of a deficiency, say you live in the Northern United States, you may want to add an additional 1000-4000 IU per day to your supplement regime, especially in the fall and winter.

 

Sources

  1. Autier, P. M., Boniol, M. P., Pizot, C. M., & Mullie, P. P. (Dec 6, 2013). Vitamin D Status and Ill Health: A Systematic Review. The Lancet, 70165-7.
  2. Harvard Medical School. (2008, Sept). Time for More Vitamin D. Retrieved from Harvard Health Publications: http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2008/September/Time_for_more_vitamin_D
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Dial In Your Health with Multi-Strain Probiotics

Multi-Strain Probiotics that deliver a blend of 15 billion beneficial bacterial microorganisms are a massively successful way to dial in the health of your gut, treat bladder and vaginal infections and to delay the development of allergies in children. Scientific trials utilizing Multi-Strain Probiotics have provided the medical community with exceptional statistics reflecting their healing properties and, in many instances, such as that of irritable bowel disorder, superiority to conventional treatments. This has resulted in an increasing percentage of in-home self-dosing pro-biotic therapy and an increased recommendation of usage as prescribed by physicians, naturopaths, and other wellness providers.  Multi-strain probiotics are commonly prescribed as a first line of defense in the treatment of and for the prevention of relapse for individuals suffering from Crohn’s and Irritable Bowel Disease.

Most recently, multi-strain probiotics have been correlated to an increased success in weight-loss and for the maintenance of a healthy weight. An argument has been made that those who take multi-strain probiotic supplements have an increased intestinal microbiota balance, which, in turn, promotes a healthy weight.  Women, as reported in the British Journal of Nutrition, who were trying to lose weight and who were given supplemental probiotic support, reported decreased hunger and were shown to have diminished levels of the hunger hormone leptin.

Vitamin Packs offers an amazing multi-strain probiotic that contains the optimal blend of 15 billion beneficial bacteria including L. acidophilus, L. rhamnosus, B. Lactis, B. Longum, B. bifidum, L. gasseri, S. thermophiles and a proprietary blend of fructooligosaccharides and Ulmus fulva bark.  This is a gluten free product that is suitable for individuals practicing a paleo based diet and for those allergic to yeast, wheat, soy, and corn.  There is nothing artificial used in this product and this product has been rigorously tested for purity and dose accuracy.

If dialing in your digestive health is what you desire, or if you just want to make an intelligent choice in the care of your health, a multi-strain probiotic is a smart start.

 

Sources

  1. British Journal of Nutrition / Volume 110 / Issue 09 / November 2013, pp 1696-1703
  2. The Harvard Medical School Family Health Guide: http://www.health.harvard.edu/fhg/updates/update0905c.shtml

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Health and Diet Immunity

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Best Vitamins For Colds

There are many advertisements directing the public to vitamin and mineral supplements for the prevention and decreased duration of seasonal colds and flu.  But these advertisements are often for products that are neither effective nor scientifically researched.  In my arena, Public Health Nutrition, we place great emphasis on longitudinal studies that have great statistical significance.  A longitudinal study tracks people and their use of products for a great number of years and if over that time period, science proves a product to be useful, safe and effective, statistical significance is provided.  Only then do we recommend a product to the public.
When I go about my day helping people obtain optimal health, I rely on science proven research and base my recommendations strictly on what is proven to be effective and safe.  Here are my three hype-free science-based top choices to stock your home with this cold and flu season.

Start with Vitamin C.  Vitamin C has amazing anti-viral properties and, in high dosages, has been shown to decrease viral infections, destroy free radicals and increase immunity (1).  Vitamin C has been proven useful for both the prevention of and the decreased duration of seasonal colds and flu (2).  A high-quality Vitamin C will include Rose Hips and will be purity tested and free of all allergens.

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My second recommendation is Vitamin D.  Science has linked Vitamin D deficiencies with an increased risk of cold and flu (3).  The best source of Vitamin D is sunlight and during the winter months when our sun exposure decreases, Vitamin D supplementation becomes critical to our health.  The best sources of Vitamin D include Cod Liver Oil, Salmon, Mackerel, Tuna, Fortified Orange Juice, Fortified Dairy and Liver (4).  For many, adequate dietary intake of Vitamin D is difficult to maintain and a supplement is needed.  When you go to purchase Vitamin D, look for Vitamin D 3 and make sure that it is of superior quality, purity tested and free of allergens and fillers.

Third, go out and get some Zinc.  According to the National Institutes of Health (NIH) Office of Dietary Supplements and from my own experience, Zinc boosts immunity and effectively works as a cold and flu remedy.  Furthermore, the NIH reports that Zinc is required for immune function and is needed by the body in a steady state because the body has no specialized zinc storage system (5).  Natural food sources of Zinc include Oysters, Beef, Crab, Pork, Baked Beans, Fortified Cereals, and Nuts.

Look for the supplement Zinc-Carnosine.  Zinc-Carnosine has a very slow disassociation rate which allows the Zinc to meander throughout your body for an increased time prolonging the protection it provides.

With these three supplements, you will have an effective, natural and safe solution to the prevention and diminished duration of seasonal flu and colds.

Stay warm, take your supplements and have a healthy season!

Sources

1. Laurie Neverman, Common Sense Homesteading. 2013. 2. -5. National Institutes of Health Office of Dietary

2. Supplements. 2013.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Lung Smoker Support

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Kick Your Bad Habit With Four Freeing Steps

Kick Your Bad Habit With Four Freeing Steps

Kicking your bad habit just got easier than you ever thought and utilizing the following “proven to work” steps will give you the tools and the understanding to get started.  The following four steps are actually the key components used in the 12 step approach to habit change.  You will find that the principles used in the four steps are effective, powerful and life changing.  Please take your time with this one and put these steps into place as soon as possible. If your true happiness and purpose in life is being stifled by bad habits, this one is for you!

  1.  Identify Your Primary Commitment.
    • This is the bad habit you want to change. Identify it.  Write it down. Face it.
  2. Take a Self Inventory
    • This is time to ask yourself what you get out of this habit, how it makes you feel, what it takes away from you.
  3. Replace Your Bad Habit With A Good One
    • Identify what you could be doing instead.  Talking with others, calling a friend, praying, journaling, running, dancing…screaming…find a healthy replacement and commit.
  4. Make Use Of a Support Network
    • Find a partner, an accountability partner and ask them to hold you to your word and to your goals.  They will encourage you and offer the support you will need when times a rough.

Please, if you are struggling with any bad habits try these steps.  Truly, this is an effective and proven method to break bad habits.  Your freedom from the negativity holding you back is just four steps away!  Go for it!!!  You can do it today!

Source:

  1. Charles Duhigg: The Power of Habit   CharlesDuhigg.com

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Men's Health

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Optimal Fat Burn: Pro Tips Just For Men

Okay men, here are some quick tips straight from the pro’s that will help you burn fat and get lean quick.

So let’s not waste any time and get down to the facts!

  • Swap out fruit for vegetables. Vegetables give you the nutrients you need and plenty of fiber without the sugars fruits do.
  • Put healthy fats in your day. Fats from cold water fish, nut and seeds, and nutrient dense avocados. Ditch hydrogenated fats and all processed foods.
  • Get plenty of water. Drink water throughout your day, along with your coffee or tea. Nix the alcohol, even on the weekends.
  • Rest. Sleep is important for body repair, lowering cortisol levels, and reducing stress. Get as much as you can.
  • Exercise. Try vigorously for at least twenty minutes a day and pick up some weight as well. Lifting weights rev the metabolism and torches fat.
  • Pace yourself. Japanese have a term called Hara Hachi Bu, eating until 80% full. Be aware of when you are full.  If you are overly full you are less likely to be active and your body will also store the excess calories as fat.

Men, if you want it, you can make it happen. You can’t go around eating ice cream and donuts expecting to look or feel great. But you can go around looking and feeling great if you put these simple and effective tips into action.  Best of luck!

 

Source

  1. http://www.mensfitness.com/training/lose-weight/the-new-rules-for-getting-ripped?page=5

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Probiotics: A Healthy Gut May Lead to a Healthy Mind

Your intestines house about ¾ of your total immune system.  That means if we want our bodies to be healthy, we need to keep the friendly bacteria in our guts happy by eating lots of fiber and adding probiotics foods (foods containing active bacteria) or probiotic supplements to our diets.

Beyond the benefits a healthy gut offers our body, new research is showing that it may also lead to a healthy mind.  A recent study conducted by researchers at the University of California, Los Angeles (UCLA) found that women who consumed a fermented milk product with added probiotics twice a day for four weeks showed significant changes in their processing of emotions and sensations.  This small study randomly assigned 36 women to one of three groups.  The first group consumed yogurt with added probiotics, the second consumed a non-fermented dairy product, and the third had no intervention at all.  All women underwent magnetic resonance imaging (MRI) prior to and at the conclusion of the study.  The women who consumed the yogurt with probiotics showed a marked decrease in anxiety and stress. (Tillisch, June 2013)

This study follows previous research conducted with rodents in which microbes in the intestines of timid mice were replaced with bacteria from the intestines of fearless mice, and vice versa.  The mice in both groups began to exhibit the behavior of the other group when their gut bacteria was switched.  This is thought to be due to the direct communication of the GI tract to the brain via the vagus nerve.  Particular bacteria appear to be associated with anxiety and fear, while others appear to be associated with courage and a more out-going attitude.  (Stein, 2013)

This “microbiome” research is still in its infancy, but the implications are that a healthy gut may improve mood and give us the ability to better cope with the stresses of daily life.

You can support your gut’s healthy microflora by eating healthy pre-biotic foods, like onions, garlic, and cabbage.  These foods feed the healthy bacteria and help them flourish, while discouraging the growth of harmful organisms.  You can also add probiotics to your diet as discussed above by eating naturally occurring active cultures of bacteria in yogurt, miso, kefir, kimchi, and other fermented foods.  Probiotics also come in supplement form.  Look for a supplement from a reputable manufacturer that contains several strains of beneficial bacteria.

Sources

  1. Stein, R. (2013, November 18). Gut Bacteria Might Guide the Workings of Our Minds. Retrieved from NPR.org: http://www.npr.org/blogs/health/2013/11/18/244526773/gut-bacteria-might-guide-the-workings-of-our-minds
  2. Tillisch, K. e. (June 2013). Consumption of Fermented Milk Product with Probiotic Modulates Brain Activity. Gastroenterology, 1394-1401.

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Food and Nutrition

5 min read

Low Fat Diets May Not Prevent Cardiovascular Disease

For decades, health care providers have been recommending that people lower their fat intake to improve their cholesterol levels and reduce their risk of cardiovascular disease.  It may not be that simple.

Usually, a person at high risk of cardiovascular disease is tasked with the goal of lowering their LDL cholesterol and increasing their HDL.  To help a patient achieve these improved numbers, a doctor will often prescribe a low-fat diet in lieu of, or in conjunction with, drug therapy.  A recent review of the research (Schwingshackl & Hoffmann, 2013) surrounding this topic has shown that while a low-fat diet (less than 30% of calories from fat) may help reduce LDL cholesterol levels (that’s a good thing!), it does not significantly improve HDL levels (that’s not so good.)  In fact, better HDL levels were seen in people who ate high-fat diets.

So what’s a body to do?  Eat low fat for low LDL levels?  Eat high fat for better HDL levels?  Throw up your hands and just up your statin dosage???  Hold on – there are better options.

  • Think Quality rather than Quantity.  Rather than counting fat calories, focus on where the fat in your diet comes from.  Try to include more healthy fats in your diet, and less of the unhealthy fats.  Healthy fats come from cold water fish, extra virgin olive oil, avocados, seeds, nuts and nut butters; even small amounts of fat from meats, poultry, and cheese are fine from time to time.  Unhealthy fats are found in pastries, deep fried foods, snack chips, frozen pizza, and most items on a fast food menu.
  • Take your fat intake to the next level: Omega-3’s.  Substituting omega-3 fats for other types of fat in your diet helps reduce chronic, low-level inflammation throughout your body, and also helps improve your LDL cholesterol.  Omega-3’s are found in cold water fish, walnuts, hemp seeds, flax seeds, and chia seeds.  You can also ensure that you’re getting your daily intake of Omega-3’s by taking a fish oil supplement.  If you’re a vegetarian, look for flax oil supplements
  • Get moving!  Physical activity improves your HDL cholesterol levels.  It can be as simple as taking a stroll around the neighborhood.  Consistency is key here: get your body moving every day for at least 30 minutes.
  • Consider nutritional supplements.  Chromium, garlic extract, red yeast rice, vitamin C, and citrus bioflavonoids (naturally occurring pigments found in citrus fruits) have all shown promise in improving cholesterol levels.  Be sure to check with your health care provider before adding supplements to your health care regime, especially if you’re already taking cholesterol medication.

 

Source

  1. Schwingshackl, L. M., & Hoffmann, G. P. (2013).   Comparison of Effect of Long-Term Low-Fat vs High-Fat Diets on Blood Lipid   Levels in Overweight or Obese Patients: A Systematic Review and   Meta-Analysis. Journal of the Academy of Nutrition and Dietetics,   1640-1661.

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Digestion IBS Support

5 min read

A Low FODMAP Diet for IBS

A Low FODMAP Diet for IBS

Irritable Bowel Syndrome (IBS) is considered a functional disorder, so there is no test for diagnosis. IBS includes a complex mixture of symptoms such as constipation, diarrhea and abdominal pain that is accompanied by periods of normal digestion. For this reason it can be difficult to determine what the triggers are.

IBS is different for everyone and some have reported that lactose, sorbitol, alcohol, caffeine, and dietary fat are triggers. Fortunately, many people have found relief with the low FODMAP diet. This diet limits foods that contain lactose, fructose, fructans, galactans and sugar alcohols. (1)

These sugars are not easily digested and thus can cause gas, bloating, constipation and diarrhea. Limiting these foods has shown in research studies to improve symptoms in 3 out of 4 participants. (2)

Begin by eliminating the FODMAP foods for 6-8 week and then one at a time reintroduce them into your diet. During this time it can be helpful to keep a food/symptom journal to truly determine triggers from non-triggers. Foods are typically categorized by high and low FODMAP foods, as seen in the table below adapted from Monash University. (3)

Food Category High FODMAP (avoid) Low FODMAP (replace high foods with these)
Dairy Any food made from cow, goat or sheep milk. Lactose free milk, cheese, yogurt
Protein Beans, legumes Meat, fish, poultry, tofu
Nuts Cashews, pistachios Almonds, pumpkin seeds
Grains Rye, wheat products Rice, quinoa, gluten free products
Vegetables Artichokes, onions, leeks, garlic, beets, cabbage, celery, corn, snap peas Green beans, bok choy, bell peppers, carrots, chives, fresh herbs, cucumber, lettuce, tomato
Fruit Apples, pears, mango, watermelon, nectarines, peaches, plums Banana, orange, grapes

If any of these foods are common to your diet and you are interested in trying the low FODMAP diet there are a variety of cook books and even phone apps that can provide you with a list of foods and recipe ideas, but for the expertise of navigating the complexities of changing nutritional habits, seek the guidance of a registered dietitian nutritionist. Get the support you need in making the low FODMAP diet work for you.

Just remember that these foods do contain nutrients essential to good health and nutritional deficiencies can occur if certain foods are cut from your diet completely, so you may need to supplement or find alternative nutrient sources.

Sources

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Gibson, P. R. (2011), Food intolerance in functional bowel disorders. Journal of Gastroenterology and Hepatology, 26: 128–131. doi:10.1111/j.1440-1746.2011.06650.x
  3. (n.d.). The Monash University Low FODMAP diet. Retrieved June 19, 2017, from http://www.med.monash.edu/cecs/gastro/fodmap/low-high.html

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Fitness

5 min read

Do I Diet or Do I Exercise? Tell Me, Is There a Secret To Weight loss?

Do I Diet or Do I Exercise?

Many want there to be a magic pill or magic potion….and you know what, you already know the answer. There is no secret or magic at all. Weight loss is the product of calorie reduction and/or an increased calorie burn. Weight loss can be, in most cases, as simple as a calculated equation. And, yes, there are both minuses and pluses to this equation.  The minus comes from looking at the food you eat and choosing wisely. The easiest way to cut calories is to look at what a portion size is. Mindless eating and not portioning out food can result in an entire bag of snacks gone without noticing.

The minus comes from looking at the food you eat. The easiest way to cut calories is to look at what a portion size is. Mindless eating and not portioning out food can result in an entire bag of snacks gone without noticing.

The pluses come from adding in daily activity. Try burning calories with just a little extra activity each day. A lunch time or afternoon walk can do wonders for increasing calorie burn as well as reduce stress and inflammation. Add healthy habits to lose weight and keep it off.

Be honest with yourself about what you consume, how much activity you get and practice patience and follow-through.

Furthermore, minimum calorie reduction, not extreme calorie restriction, without intense exercise actually proves, time after time, to be the most effective approach.

Actually, this should be rather refreshing for you to hear because there is no starvation or crazy body-jolting exercise routines required.  In a few words, here is what works:

  1. Eat Plants, lots of them, fill up on vegetables and fruit.
  2. Don’t eat or drink added sugars.
  3. Eat a bit less.
  4. Walk, stretch, move your body daily…..don’t over do it.
  5. Sleep well.
  6. Laugh, love, seek out fun, friends and family.
  7. Enjoy the process, be patient….Reassure yourself that you can do this.

Truly, if you legitimately need to shed weight and you are motivated for the right reasons (to be healthy and fit, not for vanity’s sake) then make these simple adjustments and your body will adjust healthily too.  Again, there is no magic to weight loss, but there is definitely magic in you.  You can do it!

Sources:

  1. University of Utah Nutrition Clinic, Department of Physical Education and Exercise Science at Auburn University at Montgomery, Alabama

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

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Nervous System Stress Support

5 min read

Coping with Holiday Stress

Coping with Holiday Stress

The holidays are a busy exciting time – shopping, decorating, cooking, family and social activities etc.  However, the holidays aren’t always a happy time.  Sometimes we can be stretched too thin and left exhausted, or even depressed, from all the hustle and bustle.  Here are our top tips to help you cope when the holidays are a less than joyous time.

Acknowledge your feelings.  If you have lost a loved one or are not able to be with family, it is normal to feel grief or sadness.  Many of us have learned to suppress negative feelings and over time we become less aware of what we feel.  It is okay to acknowledge if you are not feeling happy or excited.  Recognize that it is okay to cry or express your emotions vocally or through a healthy avenue like counseling or journaling.

Plan ahead.  Often times around the holidays we end up trying to add in a lot of hectic errands last minute.  Set aside specific days for shopping, cooking and socializing with friends and family.  Enlist help from others for things like party preparation and post-party clean-up to make your events less stressful.

Learn to say no.  You don’t have to accept every party invitation that you receive.  Friends and family understand that this is a very busy season and that you can’t be expected to participate in every project or activity.  Prioritize the invitations that are most important to you and graciously decline those that don’t fit into your busy agenda.

Get adequate sleep.  People are more susceptible to colds, flu or illnesses in the winter and stress overload can also contribute to the likelihood of getting sick.  Not to mention that adequate sleep can also help you with energy, brain fog, the ability to make decisions, healthy eating habits and the ability to deal with difficult situations.  The importance of adequate sleep cannot be understated.

Nourish your body.  It is normal to eat more than usual during the holidays, but be aware of how certain foods affect your mood.  Sugary sweets and overindulgence can cause an energy dip and may make you feel anxious.  Focus on getting adequate protein, healthy fats and water into your diet.  It can also be very helpful to take a walk before and/or after large meals to help improve your digestion.

Nourish your soul.  Take a breather and carve out some time for yourself.  Even taking just 15 minutes alone without any outside distractions can be very energizing and powerful.  Find calming activities that you enjoy such as listening to soothing music, walking, massage or a restorative yoga practice.  Clear your mind by practicing being still and deep breathing.  Nurturing yourself will help you manage your stress much more effectively.

Reach out.  We can’t do it all alone.  If you feel lonely or isolated, it is important to seek out community through religious, volunteering or other social networks.  Nurture supportive existing relationships with friends and family.  Don’t be hesitant to enlist the help of a professional therapist or counselor if you need additional support.

 

With all specialized diets and healthful living patterns, vitamins and minerals are needed to balance nutrients missing, lacking or diminished through illness, stress or medications.  If you have any questions about vitamins or minerals or if you would like to speak with a nutritionist about these matters, please contact Persona at www.personanutrition.com
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Men's Health

5 min read

Reduce Your Risk for Prostate Cancer

What is the prostate and what is prostate cancer? The prostate is a gland found only in the male body and it is responsible for producing some of the fluid in semen. Simply put, cancer can occur in any part of the body when cells grow in an abnormal way. Prostate cancer is common and as such it has been presented as a case of, it’s not if but when you get it. According to the American Cancer Society prostate cancer is the second leading cause of cancer related deaths in men and 1 in 7 men in their lifetime will be diagnosed with prostate cancer. (1) Luckily, it is usually slow growing and many men live healthy long lives and do not even know they have it.

Although no diet can guarantee you will not develop cancer there is evidence that diets high in sodium, processed meat, sugar and refined carbohydrates contribute to increased rates of cancer.

Just as we have data indicating common dietary risk factors for cancer we also have data about dietary and lifestyle habits that reduce risk. (2)

Physical Activity

Multiple studies have shown an inverse relationship between physical activity and prostate cancer-this means that increasing physical activity reduces rates of prostate cancer. In a large case control study conducted in china, researches found that increasing overall physical activity reduced risk of developing prostate cancer by 50%. (3) For adults the physical activity guidelines that have been established for overall good health are: 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous physical activity.

Diet

Diets that include plant-based nutrients are recommended for prostate health as well as overall health. Adults eating about 2,000 calories per day should include a minimum of 5 servings of vegetables per day; a serving is ½ cup cooked vegetable or 1 cup of raw veggies. Raw tomatoes, canned tomatoes, vegetable juice cocktail, pink grapefruit and watermelon are all sources of a plant nutrient called lycopene. Observational studies are providing mounting evidence that lycopene may reduce the risk of prostate cancer. (4)(5)

 

Sources

  1. Cancer Facts and Statistics. (n.d.). Retrieved June 19, 2017, from https://www.cancer.org/research/cancer-facts-statistics.html
  2. Prostate Cancer. (n.d.). Retrieved June 19, 2017, from https://www.cancer.org/cancer/prostate-cancer.html
  3. Reulen, R. C., et al. (2017). Physical activity and risk of prostate and bladder cancer in China: The South and East China case-control study on prostate and bladder cancer. Retrieved June 19, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5456085/
  4. Mohanty NK, Saxena S, Singh UP, et al. Lycopene as a chemopreventive agent in the treatment of high-grade prostate intraepithelial neoplasia. Urol Oncol 2005;23:383-5.
  5. Lycopene and prostate cancer: emerging evidence. (n.d.). Retrieved June 19, 2017, from http://www.tandfonline.com/doi/full/10.1586/14737140.5.5.847

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
 

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