How to Lose Weight - The Basics of Weight Loss

Friday, May 21, 2010

Despite the way it feels, losing weight isn't a mysterious process. It's a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.

Rules of Weight Loss

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
3. Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
4. Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.

Example:

Mary's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track. Try these ideas:

Instead of...	Do this...
An afternoon Coke	Drink a glass of water. (calories saved: 97)
An Egg McMuffin	Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets	Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button	Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work	Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person)

How Much Exercise Do I Need?

Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM's weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don't forget, things like walking, taking the stairs and household chores can burn more calories as well. Learn more about getting started with exercise.

_{Source:
Donnelly, J.; Blair, S.; Jakicic, J.; et al. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Med & Sci in Sports & Ex: Feb, 2009. Vol 41, Issue 2.}

Spring Cleansing: THE DETOX DIET

This is usually the time when we emerge from our home homes and start  our annual cleaning. We clear garden, plant new flowers , repair any damage to our homes and start to recognize the indoors. It is also a perfect time to detoxify our bodies.
Many people  ask why we need to do detoxification diet or a cleanse. Int the past, our bodies were able to manage  the toxic load in our systems. Our liver was able to neutralize harmful chemicals and our bowels were able to eliminate them. We are now increasingly bombarded with toxic chemicals.  These chemicals can come from workplace exposure, household cleaning agents, ait pollution, pesticides in our foods, dental amalgams, cosmetics and many other unsuspected place. As our bodies become overburdened, the overwhelmed liver cant neutralize all the chemicals and our bowels, often constipated , cant eliminate them. This, combined with the standard North American diet which is lacking in fiber and nutrients, is a sure fire way of incresing our risk of developing all kinds of illnesses from arthritis, allergies and eczema to diabetes and cancer.
A detoxification diet gives your body the opportunity it needs to  to heal itself. By eliminating harmful foods from the diet and consuming high fiber, nutrient dense, easy to digest foods from the body gets a break and can focus on cleaning out the build-up toxins and healing rather than digesting the processed and refined foods that we often eat. Benefits of detoxification include increased energy, weight loss, slower aging, increased immunity, increased fertility and better skin, just to name a few.
There are many ways to detoxification diet. For beginners, it does not have to be difficult or complicated. The length of the detox diet is up to you. Beginners may want to start with 5 to 7 days. A simple plan for a safe and effective detoxification should include the following:

Eliminate Coffee. Coffee is acidic  and can act as a diuretic. It can also interfere with insulin levels and cause high blood pressure

Eliminate Alcoohol. .Alcohol is metabolized by the liver. In order for your liver to focus on neutralizing toxins in the body, it is best not to introduced anything that will cause an additional burden on your liver.

Eliminate Processed or Fried Foods. These foods are lacking in nutrients, often high in fat and sodium and provide little fiber.

Eat More Fruit and Vegetables. Try to eat a wide variety of coloured produce, organic if possible. this will ensure adequate intake of antioxidants which are powerful neutralizers of free radicals and fiber. the added fiber will improve  your bowels and stay regular and eliminate the released of toxins.

Increase Water Intake. Try to drink half of your body weight in ounces. For example, a woman weighing 130 pounds should aim to drink 65 ounces of water or roughly 8 glasses. Water is important for many metabolic functions in the body including elimination and keeps your skin hydrated.

Take Some Supplements. Multivitamins and essential fats will ensure that your body is getting the neccessary vitamins and minerals and fats to function optimally. Consider taking pure Aloe Juice, Greens, and Nutri Clean.

By RahimaHirji, ND
Dr. Rahima Hirji is a Naturopathic Doctor at Target Therapeutics. She has an eclectic practice where she enjoys working with  pediatric patients and has a special interest in women's health, infertility nad autoimmune disease.

Alzheimer's Disease - What You Need to Know.

Thursday, May 20, 2010

What Causes Alzheimer's Disease? Although Alzheimer's disease  is often associated with getting older, it;s not a normal part of the aging process. Rather, it's a medical condition that disrupts brain function by destroying vital nerve cells. Alzheimer's disease  develops very slowly , resulting in a gradual loss of motor skills and a general decline in intellectual ability. The disease targets the centers int he brain that control memory, thought and language. It causes changes in mood and judgment and reasoning. The massive brain-cell death associated with Alzheimer's disease is permanent, and there is no known cure at this time.
Alzheimer's disease causes abnormal clumps or placques and tangled bundles of fibres to develop in the brain. A buildup in the brain of a protein called beta amyloid has been associated with the disease

Symptoms. Symptoms of Alzheimer's disease include changes in intellectual abilities. Those with the disease

• gradually become unable to learn new things and make decisions
• forgot how to do simple, familiar tasks
• have trouble remembering  names, appointments, daily routines
• have difficulty understanding what has been said
• have difficulty communicating, forget simple words
• lose track of time and place, become lost and disoriented easily
• may remember past events more clearly than current events
• are no longer interested in normal activities; demonstrate no initiative

       The  disease also affects mood. Those with Alzheimer's disease:

• have less expression; may eventually have little or no reaction to people  or surroundings
• are more withdrawn 
• have difficulty controlling mood and emotions
• may worry excessively  over small things
• may become suspicious or easily angered

       Changes in behaviour  and physical functioning may include:

• pacing, agitation, wandering and restlessness
• repetitive actions
• physical outbursts
• swearing, arguing and aggressiveness
• loss of bowel and bladder 
• loss of mobility

Managing Alzheimer's Disease Through Natural Supplement

Fish and Fish Oil (Omega-3). The  brain is especially rich in DHA (docosahexanoic acid), an omega-3 fatty acid that is plentiful in oily fish. DHA contributes to the fluidity of brain cell membranes, allowing nutrients to pass in and out. DHA is also used to produce eicosanoids, powerful compounds that regulate the blood, hormones and immune system and have inflammatory effects. Research has revealed that Alzheimer's disease often have lower levels of DHA in the brain and bloodstreams. What's more, studies have shown that DHA-rich diets help limit brain cell damage caused by beta amyloid peptides. Free radical molecules can damage DHA in cell membranes, so its important to constantly supply the body with these fatty acids.

In a study of 174 patients with mild to moderate Alzheimer's disease receiving conventional drug treatment, researcher's found that a daily supplementation of 1.7 grams of DHA and 0.6 grams EPA improved cognition scores in patients with very mild Alzheimer's. Studies have also suggested that an optimal balance of Omega-3 and omega-6 fats can help improve mood, cooperation, appetite, sleep and short-term memory in people with Alzheimer's disease

 To help prevent Alzheimer's disease, it's also important to increase your intake of Omega-3 fatty acids from fish and fish oil and limit your intake of cholesterol-raising saturated fat. Studies reveled that  a diet high in saturated animal fat increased the risk of Alzheimer's disease, whereas consuming polyunsaturated and monosaturated fats reduced it. Experts advice a daily intake of at least 500 milligrams of DHA and EPA combined to help prevent heart disease. Keep in mind the same factors that increase the risk for heart disease-high cholesterol, high blood pressure  and poorly controlled diabetes - are also linked to a greater likelihood of Alzheimer's disease and vascular dementia.  If you dont like fish, take a fish oil capsule that provides 500 milligrams of DHA and EPA combined once or twice daily.

Vitamin B12 and Folate. Studies consistently find that low levels of these two  B vitamins are associated with Alzheimer's disease. An adequate intake of vitamin B12 and folate helps prevent blood levels of an amino acid called homocysteine from rising; a high homocysteine level is thought to damage artery walls and increase the risk of Alzheimer's and other forms of  dementia. Vitamin B12 is also crucial for maintaining healthy nerves.Adults over the age of 50 are advised to get their vitamin B12 from supplement or fortified foods, since these are well absorbed by the body. In addition to choosing foods rich in vitamin B, take multivitamins and mineral pills. Most formulas will supply anywhere from 25 to 100 microgram of B12 and 400 to 800 micrograms of folic acid.

Vitamin D and Calcium.  Patients with Alzheimer's disease have lower bone mas and are at increased risk for falls and hip fractures. The fact that most patients are deprived of sunlight and do not get adequate vitamin D in their diets puts them at a high risk for vitamin D deficiency. Elderly patients require 1500 milligrams of calcium (the amount found in 4 to 5 cups of milk) and 1000 IU of vitamin D each day. Supplements  are recommended to help prevent bone loss caused by poor dietary intakes of vitamin D and calcium.

Living Longer and Better with Vitamin E

Wednesday, May 19, 2010

Those with higher levels of the antioxidant vitamin E were less likely to have chronic fatigue
syndrome or to lose physical ability, and taking vitamin E helped those with Alzheimer’s disease live longer, according to findings from three new studies.

In a chronic fatigue syndrome (CFS) study, researchers found that blood levels of vitamin E were significantly lower in 50 participants with CFS than in 40 participants without CFS. Doctors suggested that those with CFS have more cell damage because of low vitamin E levels. In a study of physical ability, doctors explained that there is too little research on how poor nutrition may impair physical ability in older adults and that helping elders live independently longer should be a publichealth priority. Scientists randomly selected about 700 men and women, aged 65 or older, measured blood levels of vitamins and minerals, and followed up for three years. Researchers tested how fast participants could walk, how many times they could get up out of a
chair, and how well they could balance in increasingly difficult postures. After adjusting for age, lifestyle, and other factors, researchers found that those whose physical ability declined the most over the three-year period had the lowest levels of vitamin E. In explaining the physical decline, doctors said that low vitamin E levels may increase oxidative stress, damaging muscles and DNA; accelerate hardening of the arteries, and
injure nerves. In an Alzheimer’s disease (AD) study, researchers followed about 850 men and women with AD, average age 74, for five years. During that time, those who took 1,000 IU of vitamin E twice per day were 26 percent less likely to die from any cause compared to those who did not take vitamin E. Study authors said, “Vitamin E appears to increase survival time of Alzheimer’s patients,” noting that, “This is particularly important because recent studies in heart disease patients have questioned whether vitamin E is
beneficial for survival.”

Reference: Journal of the American Medical
Association; 2008, Vol. 299, No. 3, 308-15

What is the Mechanism of Detoxification?

Tuesday, May 18, 2010

For most people, detoxification means fasting, lemon juice and honey, sweating, and laxatives. Although some of these practices may have some benefits, they fall short of what needs to be and in fact may even be dangerous. To understand whole body cleansing we need to first have some idea about how the body processes toxins. When toxic chemicals enter the body they eventually  end up in the liver for processing. Most of these chemicals are difficult to move out of the body so they need to be transformed in such a away that enables them to be eliminated. Thia is done through an elaborate system  called PHASE I and II detoxification mechanism.

One of these chemicals are converted they are carried to the gastrointestinal tract via the bile. Bile has two major functions in the body: (1) hel the body absorb fats and fat soluble nutrients, (2) help the body eliminate toxins and wastes.

Bile contains a majority of the body's metabolic wastes, including deceased blood cells and toxic chemicals like pesticides. the bile flows from the liver and gall bladder into the small intestine where it gets picked up by dietary fiber and excreted out of the body in the feces. A lack of dietary fiber (specifically soluble fiber) results in inadequate binding of the bile, allowing toxins to be reabsorbed.  Without the presence of soluble fiber in the gut, bile is sucked back into the blood stream along with the toxic chemicals. In othe rowrds people that detoxify by fasting cannot eliminate toxins resulting in a build uo in the blood stream, The end result is an increase in toixic chemicals causing potential harm.
Scientific cleansing involves loosening toxic chemicals bound to body tissues and efficiently eliminating them by improving detoxification mechanisms.

The Basic Actions of Pycnogenol

Sunday, May 16, 2010

The Basic Actions of PycnogenolPycnogenol® consists of a natural blend of several biologically active substances. In contrast to drugs, consisting of one synthetic compound having one defined pharmacological action, the various components of Pycnogenol® cause several positive physiological effects.

Inactivation of free radicals

All components of Pycnogenol® inactivate free radicals (Packer et al., 1999). Furthermore, Pycnogenol® stimulates the cells of our body to double their own production of anti-oxidative substances (Wei et al., 1997). Thus, in addition to directly neutralizing free radicals, Pycnogenol reinforces the cell-own antioxidant protection. Additionally, Pycnogenol® prolongs the lifetime of the anti-oxidative vitamins C and E (Packer et al., 1999). The combination of synergistic antioxidative effects make Pycnogenol® unique as one of the most potent natural radical scavengers.

Because free radicals are involved in all inflammatory diseases, cases of oxidative stress as well as the ageing process itself, it is not astonishing at all that Pycnogenol® is recommended for a wide range of applications were an uncontrolled burst of free radicals need to be kept in check.

Binding to proteins

Pycnogenol® has a strong astringent taste. That taste signalizes the high affinity of Pycnogenol® to the proteins of the tongue. Pycnogenol® binds very strongly particularly to those proteins which are responsible for the strength and flexibility of our tissues and blood vessels. Several diseases cause a leakage of blood vessels, so that liquid seeps into the tissue, producing swellings. In more severe cases, even blood leaks out from the vessels, so that micro bleedings occur. The pathologically high permeability of blood vessels can be stopped by Pycnogenol® because the elements forming the vessel walls are linked together by Pycnogenol®.

Leaky blood vessels can occur in every part of the body. The strengthening of blood vessels by Pycnogenol® reduces the associated edemas or bleedings irrespective if they appear on legs or in eyes, because the sealing of blood vessels functions independently from the localization of the leakage.

Stimulation of nitirc oxide production inside the blood vessels

Nitric oxide is a body-own substance produced to trigger very important functions of the cardiovascular system: It reduces blood pressure by enlarging the diameter of blood vessels, it inhibits the clumping of blood, it has anti-aterosclerotic effects by prevention of accumulation of white blood cells on the blood vessel walls.

The most important effect of Pycnogenol® for protection of the cardiovascular system is the stimulation of the production of nitric oxide inside blood vessel walls (Fitzpatrick et al., 1998).

In patients with arteriosclerosis, hypertension, diabetes or heart insufficiency the ability of the blood vessel wall to produce nitric oxide is dangerously low.

A supplementation with Pycnogenol® has normalized mild hypertension (Watson et al., 2001) and has prevented the clumping of blood in smokers (Pütter et al., 1999), so that the expected effects of an enhanced production of nitric oxide were proven in clinical trials.

An improved or normalized circulation helps to prevent cardiovascular events like heart attacks or stroke.

Activity against cramps

Some of the components of Pycnogenol®, phenolic acids, have a spasmolytic action on the uterus, as these acids can prevent the uterus from cramping (Ozaki and Ma, 1990).

In a clinical investigation, it was found that supplementation with Pycnogenol® reduces pain and cramps in women with menstrual disorders or endometriosis (Kohama and Suzuki, 1999).

To summarize, the anti-oxidative activity, the high affinity to proteins, the stimulation of nitric oxide and the spasmolytic activity of Pycnogenol® are the result of a combination of effects of the various components of that natural extract. Each of the components contributes to the beneficial effects of Pycnogenol®. Some compounds are better antioxidants, others stick more to proteins, some are spasmolytic, altogether the components combined in that natural blend represent a very valuable and versatile food supplement.

1. Packer L, Rimbach G, Virgili F. Antioxidant activity and biologic properties of a procyanidin-rich extract from pine (Pinus maritima) bark, Pycnogenol. Free Radical Biol & Med 27: 704-724, 1999.
2. Wei ZH, Peng QL, Lau BHS. Pycnogenol enhances endothelial cell antioxidant defences. Redox Report 3: 219-224, 1997.
3. Fitzpatrick DF, Bing B, Rohdewald P. Endothelium-dependent vascular effects of Pycnogenol. Cardiovasc Pharmacol 32: 509-515, 1998.
4. Watson RR, Hosseini S, Pishnamazi S, Sadrzadeh S, Farid F, Farid R. Pycnogenol in the management of asthma. J Medicinal Food 4: 201-209, 2001.
5. Pütter M, Grotemeyer KHM, Würthwein G et al. Inhibition of smoking-induced platelet aggregation by aspirin and Pycnogenol. Thrombosis Research 95: 155-161, 1999.
6. Ozaki Y, Ma S. Inhibitory effect of tetramethylpyrazine and ferulic acid on spontaneous movement of rat uterus in situ. Chem Pharm Bull 38: 1620-1623, 1990.
7. Kohama T, Suzuki N. The treatment of gynaecological disorders with Pycnogenol. Eur Bull Drug Res 7: 30-32, 1999.

Advanced Glycation Endproducts and Aging Skin

Advanced Glycation Endproducts  ( AGE) and Aging Skin

• Some of the negative effects of advanced glycation end products include inhibiting the formation and function of skin tightening agents such as collagen fibers and elastin fibers
• The more ADEs in the body, the more vulnerable the skin becomes to the harsh results of sun damaged skin and other aging characteristics
• By reducing the chance for sugars to bond with proteins improperly, certain nutrients, supplements and herbs can act as anti ADEs and thus will provide as aging skin treatments

Advanced Glycation End Products or AGEs are products generated by certain chemical reaction chains that occur due to an improper bonding between sugars and proteins. These reactions lead to damaged and inflexible tissue, especially within the skin . It is one of the primary causes of cellular aging and subsequent ill health
AGEs occur to one’s body externally (exogenously) and this is done by heating, mostly cooking sugars with proteins or fats. It might also occur within the body, internally (endogenously) through normal course of metabolism and aging. There are certain conditions (pathological) that might aggravate the formation of AGE and cause the process to go even further beyond normal levels.