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Diet, Nutrition & Supplements (27)

How to Lose Weight with Intermittent Fasting

27 September 2018
Published in Diet, Nutrition & Supplements
Written by Christine

intermittent fasting

If you haven’t already heard, intermittent fasting has been gaining popularity when it comes to weight-loss lately, and there are several reasons why. There have been countless weight-loss programs introduced to America, but there is something different about this particular strategy that sets them apart. What is intermittent fasting? Intermittent fasting is a weight-loss strategy that involves regular short-term fasts to help regulate weight and appetite with calorie counting not necessarily required.

5 Best Foods to Help You Lose Weight

08 May 2018
Published in Diet, Nutrition & Supplements
Written by Christine

lose weight

With summer just around the corner, it is time to get serious about our diets and workout regimens to get our bodies ready to bare some skin. As many of you know, diet is just as important (if not more important) as exercise. The goal for your diet is to significantly reduce your appetite to prevent junk food impulses, lose weight quickly, and improve your metabolism. Maintaining a proper diet will keep you fuller and more satisfied throughout the day.

If you are looking to shed some pounds and not sure how, keep reading. We’ve assembled a list of 5 foods to include in your grocery list that will help you reach your goal weight along with some helpful tips and recommendations to consider.

7 Best Anti-Aging Foods

20 March 2018
Published in Diet, Nutrition & Supplements
Written by Christine

As we grow older, we can expect our bodies to go through some significant changes that start from within that will eventually start to show physically. It’s alright, folks...It’s all a natural part of life. What can be done? How can we retain that youthful look? Unfortunately, the fountain of youth is still yet to be discovered, but there are certain things you can do assist you to continue to look and feel young and vibrant including what we put in our diets. Many people dream of reviving & retaining their youthful, radiant skin and although there is no magic pill to immediately transform you, there are things you can eat to bring you closer to your goal. In fact, studies have shown certain foods can slow down our aging process or even reverse effects. We have gathered a list of some great anti-aging foods to put on your grocery list and a few may surprise you! Keep reading to find out more.

Caloric Restriction for anti-aging and longevity - does it work in non-obese humans?

18 September 2016
Published in Diet, Nutrition & Supplements
Written by Monica

If you are following the anti-aging news, you’ve heard about the supposed benefits of chronic calorie restriction for increasing longevity. These claims are based on research done in various species such as flies, worms and mice.

Here I will explain that chronic calorie restriction makes it impossible to implement and reap the health benefits of an active lifestyle with regular exercise, and causes severe health consequences for humans.

While animal studies can and do shed light on what’s going on at mechanistic level, we have to be very careful and resist the temptation to extrapolate results from animal experiments to humans.

Here I will make the case that chronic calorie restriction actually counteracts the prospects of a healthy vital long life.

Effect of Fish Oil on Body Composition, Fat Burning & Energy Expenditure

13 February 2016
Published in Diet, Nutrition & Supplements
Written by Monica

In previous articles I covered the effects of fish oil supplementation on fat loss and muscle growth:

Fish Oil for Fat Loss - can it really help you get in shape?

Fish Oil for Muscle Growth and Prevention of Muscle Loss with Aging

Here I will present the results of a more recent study that investigated the effects of fish oil supplementation on body composition and metabolic outcomes.[1]

Ignore the new 2015-2020 Dietary Guidelines!

12 January 2016
Published in Diet, Nutrition & Supplements
Written by Monica

On January 7th 2016, the new 2015 Dietary Guidelines for Americans were released. One would expect this to be a state-of-the art document with practical hands-on advice that will help people make better food choices and eat healthier. Not so! If you think the new 2015 Dietary Guidelines will tell you everything you need to know about what to eat and what not to eat, you will be greatly disappointed.

I would like to applaud the commentary by Dr. Katz “2015 Dietary Guidelines: A Plate Full of Politics”. Dr. Katz is the director of Yale University’s Prevention Research Center, and president of the American College of Lifestyle Medicine. His summary of the 2015 Dietary Guidelines is “a national embarrassment”.

In this article I will point our some issues that Dr. Katz raised, as well as add my own reflections based on avaliable scientific evidence. To make up for the glaring void of food recommendations, I will end with a practical list of foods you want to eat more of and those to avoid...

The “good” HDL cholesterol under attack! - Defending Niacin, aka vitamin B3

03 November 2015
Published in Diet, Nutrition & Supplements
Written by Monica

Niacin confers tremendous beneficial effects on both lipids, inflammation and endothelial function. For more, see my previous article:

Niacin – a.k.a vitamin B3 – the neglected broad spectrum cholesterol drug!

Despite this, two media attention grabbing studies - AIM-HIGH and HPS2-THRIVE - did not find any benefits of niacin supplementation in heart disease patients who were already on intensive statin treatment.

Here I will summarize these studies and expose their multiple flaws, which never made it to the headlines...

Niacin, aka vitamin B3 – what you need to know about potential side effects

21 October 2015
Published in Diet, Nutrition & Supplements
Written by Monica

In previous articles I have talked about the multiple beneficial effects of niacin supplementation – on both lipids (blood fats and cholesterol) and non-lipid outcomes.

While flushing is often reported to be the main side-effect of niacin supplementation, the flush is a natural reaction to high-dose niacin, and is not dangerous. Thus, while some people may find it uncomfortable, it is not a harmful side-effect. For more on that, see “Niacin - How to Beat the Flush”

Other, potentially harmful side effects, are liver strain/damage, insulin resistance and blood glucose elevations, and uric acid elevations.[1] Here I will summarize what research shows on the severity of these side effects, and whether it is something you should worry about…

Krill Oil - what you need to know

05 October 2015
Published in Diet, Nutrition & Supplements
Written by Monica

Krill oil is becoming increasingly popular, and many people use it as an alternative to fish oil, since both provide the long-chain “marine” omega-3 fatty acids EPA and DHA.

In addition, krill oil has some unique properties, and marketing claims about krill oil’s purported superiority over fish oil abound, centering on the following:

- Krill oil provides some of the EPA and DHA in phospholipid form, which has been suggested to be absorbed more effectively.

- Krill oil contains astaxanthin, a carotenoid with health promoting effects.

- Krill oil contains the essential nutrient choline.

- There are supposedly fewer contaminants in krill oil than fish oil.

- Krill oil supposedly does not cause any fishy burping or other gastro-intestinal side effects.

In this article I will summarize the research on each of these points, and critically evaluate the related marketing claims...

Niacin - How to Beat the Flush

10 September 2015
Published in Diet, Nutrition & Supplements
Written by Monica

In a previous articles I covered the tremendous health benefits of niacin supplementation, mediated via both lipid (cholesterol and blood fat) and non-lipid mechanisms, and what you need to know about niacin products:

Niacin – a.k.a vitamin B3 – the neglected broad spectrum cholesterol drug

Niacin Supplements - what you need to know about niacin products

Here I will explain what the notorious niacin flush is all about, and give you hands-on practical tips on how to beat it.