Help with metabolism, thermogenic

Thermogenic supplements help burn extra fat along with a healthy diet and exercise.  Here are some ingredients found in common thermogenics and why they may help.

Calcium Glycinate- Good form of calcium- have covered before

Vitamin B6- covered before

Niacin- same as B6

Chromium Picolinate-  I have a whole post on this awesome supplement!

Vitamin B12- great for energy and we've discussed before

Folic Acid- a vitamin almost everyone is deficient in- prevents anemia

Caralluma Fimbriata Extract- This is a plant from India.  Traditionally tribes in the area of the world that this plant grows use this plant by chewing on it to keep from being hungry during long hunts.  It also is used to increase endurance.  In studies, it may decrease waistline, feelings of hunger and help decrease calorie intake.  It's know to be safe for up to 60 days.  Some side effects are mostly stomach upset.  Find more here: http://www.webmd.com/vitamins-supplements/ingredientmono-1160-caralluma.aspx?activeingredientid=1160&

Citrus Reticulata/Nelumbo Nucifera blend-  Citrus Reticulata is the same as Clementines, while Nelumbo Nucifera is a Lotus plant. This blend is designed as a stimulant ingredient, but there is no specific scientific studies I could find on these particular ingredients.  

Yerba Mate Extract- covered before- so check out that post. 

Green Tea Extract- once again, covered before- this is a source of caffeine in this product.

NuFLOW- this isn't an ingredient as much as a binder that doesn't affect the ingredients. 

Any product should be checked with your doctor/medical provider to see if it's safe for you.  

Vitamins to help with weight loss

There are some supplements/vitamins that can help with weight loss by promoting fat burning. This post has a few of these ingredients that may help!


We've already discussed the health benefits of Chromium- which I can't sing it's praises enough- check out that post because it can help!

Some of these other ingredients we'll skim over- Calcium Glycinate (one of the best absorbed forms of calcium and important in preventing osteoporosis), Vitamin B12 (important for energy), Folic Acid (this one is pretty important, but I'm still going to skim.  It's a B Vitamin and used to help prevent anemia and absorption problems- it's added to many foods due to deficiency.  Read more here: http://www.webmd.com/vitamins-supplements/ingredientmono-1017-folic%20acid.aspx?activeingredientid=1017& )

Other than the Chromium, the two other big stars of this show is the Vitamin B6 and Niacin.  

Vitamin B6 is a water soluble vitamin (meaning if you get too much you're likely to dispose of no problem- hint- pee it out).  It's needed to make important chemicals in your brain including serotonin and norepinephrine.  It's common for people to be deficient in this vitamin, but it is available in healthy foods including veggies, beans and other proteins.  Deficiencies in this Vitamin can lead to problems with nerves, circulation, mood and skin.  Many people that have other underlying problems (like thyroid, kidney or liver disease) have a hard time getting enough of this vitamin.  It has been shown in scientific studies to reduce the risk for heart disease and anemia.  It can also help with feel good brain chemicals which will help with appetite and energy.   Read more on Vitamin B6 here: http://www.mayoclinic.org/drugs-supplements/vitamin-b6/background/hrb-20058788

Niacin is yet another B Vitamin (B3 to be exact).  Niacin in high doses is a medication actually given to people to help with blood pressure and cholesterol.  As a cholesterol pill- it raises good cholesterol (HDL) and lowers triglycerides and has a modest effect on lowering bad cholesterol (LDL).  There are small studies that show it may help other problems as well including heart disease, type 1 diabetes, Alzheimer and more- they are still doing research on these before making recommendations.  

Yerba made (leaf) Extract- This plant's leaves have been used in holistic medication for years as a stimulant (has caffeine) and mood stabilizer.  Just like the overall product- people with heart conditions should not take this unless under careful watch by a medical professional.  It's also been used to help with joint pains, as a laxative, and for bladder infection/kidney stones.  In Central America it's made commonly into teas to treat a variety of problems.  As discussed- this is NOT a good thing for everyone and should be used limited time frames.  Get more info here: http://www.webmd.com/vitamins-supplements/ingredientmono-828-yerba%20mate.aspx?activeingredientid=828&activeingredientname=yerba%20mate

Higenamine hydrochloride- this is another natural stimulant.  It speeds up the heart rate and is used in many pre-work out supplements.  It does have limited studies and the WebMD source suggests caution in taking this supplement. http://www.webmd.com/vitamins-supplements/ingredientmono-1265-higenamine.aspx?activeingredientid=1265&activeingredientname=higenamine

Hordenine hydrochloride- Yet another stimulant- raises metabolism.  Similar to the above stimulants- care must be taken and there isn't many studies out.  I couldn't find this one on my normal resources for supplements- but according to Wikipedia (which isn't the best source) there have been studies, but very few- most good studies were on animals, not humans).  One thing to definitely know about this is very rarely this supplement will show up as an opiate on drug testing- so if you have a job where you can get drug tested advised them you are taking this supplement!  https://en.wikipedia.org/wiki/Hordenine

Hawthorn (berry) extract- Back to another supplement with research!  yay- it does make you stop and think if it's right for you with those two ingredients above with less info.  However, Hawthorn is used for many problems including heart problems, cholesterol, digestive problems, anxiety problems and many more!  It's safe for almost everyone, but can interact with heart medications and should be checked with your healthcare provider if you take any heart medication. http://www.webmd.com/vitamins-supplements/ingredientmono-527-hawthorn.aspx?activeingredientid=527&activeingredientname=hawthorn

5- HTP (from griffonia seed extract)- This supplement is used for depression, sleep disorders, anxiety, migraines, binge eating, PMS, ADHD and many other problems.  This works in the brain and increases serotonin.  It's typically safe, but if you take seizure or certain depression medications it may interact.  http://www.webmd.com/vitamins-supplements/ingredientmono-794-5-htp.aspx?activeingredientid=794&activeingredientname=5-htp

Green Leaf Tea extract- Green leaf tea is found in almost every weight loss supplement.  It's generally safe but when used in very high doses can be bad on the liver. It's also a stimulant with natural caffeine and may interact with some medications.  More info here: http://www.webmd.com/drugs/2/drug-76714/green-tea-leaf-extract-oral/details#uses

Overall- these ingredients are NOT for everyone.  I DO NOT WANT EVERYONE TO GO BUY IT!  It can cause problems and needs to be taken carefully.  For people without any known medical problems and not taking other medications it is very likely safe, but should be taken for short amounts of time.  Everyone else should weight the risks vs. benefits and may need to discuss with medical professional if it's safe for you. 

 

Omega supplements

Omega-3 supplements are something I recommend often in my office and I have been taking some variety of for years.  Why?  Because the chemicals have been shown to lower cholesterol (which runs in my family) and good for heart health (which I have a heart problem).  

What are some ingredients I like to look for in Omega supplements?

1-AHIFLOWER oil. 

Let's take a step back and talk about Omega-3 in general- these can be fish oil, krill oils or Omega-3 plant based supplements.  There are differences between each, but overall when you take the recommended supplement it's the health equivalent of eating a piece of salmon several times a week.  The problem with some fish oils is that they have the "fishy burp", sometimes taste bad, and can contain Mercury based on the fish the oil is from.   The krill oil is generally lower in mercury and taste is better tolerated than fish oil, but typically is more expensive.   Plant based Omega-3 supplements are almost always better tolerated per taste and stomach, but some of the plant bases have soy in them which can raise natural estrogen levels and may lead to weight gain, particularly in women.  

So how does Ahiflower compare to other plant based Omega-3 supplements?  

First all, googling this flower is difficult because there are a LOT of paid advertisement type sites and not all legit scientific evidence.  However, when I looked for the scientific name I hit some scientific information.  Scientists have been studying this plant with hopes that it will show in testing to prove more effective than fish oil (which has a limited supply) and more potent- studies so far and showing such.  This plant has actually been considered a weed that pops up with certain crops, so it's easily grown and is sustainable.

As I said, research is limited, but growing on this exciting source of Omega-3.  While science does show it has high levels of what humans need to convert to fatty acids, there are yet to be large studies that show how effective it may be compared to fish/krill/other plant omega-3.

So I keep saying Omega-3- but you actually want to look for Omega fatty acids including 3,6,9,5 and 7.  Omega 3 and 6 are considered essential fats meaning we need them to live and function but our bodies do not produce any- we have to get them from the food we eat.  We have to have them for brain development and function.  There is also growing evidence that deficiencies may be linked to Alzheimer's and memory problems, diabetes and heart disease.   Omega-3 are mostly in fish and Omega-6 are mostly in plants, nuts and seeds.  I found this good link that compares and discusses Omega 3, 6 and 9- http://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Omega-3_6_and_9_Fats.pdf

The Omega 5, 7 and 9 are considered non-essential acids- meaning your body can produce them- you don't have to get them from other sources.  There isn't as much scientific evidence for these fats, but if you jump on the Dr. Oz train there is some evidence that Omega-7 in particular can have inflammatory effects on the body.   More and more supplements for Omega-3 are containing these extra oils on the label because there is starting to be evidence of it's benefit AND usually it's in the product anyways- the same plants have many of these Omegas all together. 

Medical uses once again can range from heart disease, cholesterol, diabetes, memory problems and nerve problems.  

There is actually ONE Omega-3 that can be prescription (meaning FDA approved, need the doctors prescription and super expensive without proper insurance coverage- at least $100 per month)  that is used for high triglycerides.  This doesn't have any of the Omega-6 which may be missing out on valuable health benefits, but the product makers have to abide by strict guidelines and research as it's prescription.   

Links for where I got my research information: http://www.niab.com/pages/id/171/Buglossoides_arvensis,

 http://www.webmd.com/diet/healthy-kitchen-11/omega-fatty-acids

Decreasing Gut Inflammation

What kind of ingredients can you take to help with gut inflammation?  Here we go! 

1- Vitamin C- This is an essential nutrient in our bodies.  It's found naturally in foods such as citrus foods and tomatoes and has been added to many foods to supplement the American diet that is lacking in this vitamin.  According to the National Institutes of Health Website on Dietary Supplements, Vitamin C is important in many functions in the body.

This includes:

• biosynthesis of collagen and other neurotransmitters (think brain function)
• Protein metabolism
• Works as an antioxidant and is currently being studied on how it may help prevent or delay certain cancers, cardiovascular disease and other problems.  (studies have shown a relationship between increased Vitamin C and decrease of certain cancers including Lung, Breast, Colon, and other digestive system cancers)
• Immune function
• Iron absorption

Insufficient Vitamin C can lead to scurvy- symptoms of which include tiredness, connective tissue weakness and bleeding problems. 

It's difficult to take in too much Vitamin C- as if you get too much at one time you will just excrete it in urine instead of absorbing it.  Common side effects of too much Vitamin C is stomach issues- diarrhea, stomach cramps, and nausea.  Vitamin C may interact with Chemotherapy or Radiation or Statin (cholesterol) medications.   The recommended daily amount of Vitamin C is around 75-90 mg daily for adults, but those that smoke need even more. 

For supplements, if the Vitamin C is in the form of ascorbic acid it is equivalent to eating foods that have Vitamin C- other forms of Vitamin C supplements may not absorb as well.  

2- Magnesium-This mineral in the body is naturally present in a lot of foods and also available as a supplement.  Some of the best sources of natural magnesium is green leafy veggies, nuts and seeds.  This a factor in many processes and reactions in the body.  It's required for energy production, blood pressure control, blood sugar control, and muscle and nerve functions.  Magnesium levels in the body are controlled by the kidneys.  

The daily recommended amount of magnesium changes over the lifespan, but ranges from 310 mg-420 mg daily depending on age and whether female/male.  

The type of magnesium I like is Magnesium Hydroxide- which is similar to magnesium found in stomach products uses as laxatives or heartburn relief.  

3- Sodium- Almost everyone is familiar with sodium, but don't know what it does in our body.  Most people think sodium is bad and bad for your heart, but sodium is a nutrient required in the body to live.  The problem many Americans have is that much of our foods are too high in sodium due to processing and preservatives.   I like Sodium Bicarbonate for the stomach- which is what's in baking soda.  There are other uses for this type of sodium including possible help with gout, kidney stones, and problems caused by kidney disease.  Some side effects may include nausea, bloating or gas.   Since this may change the acid in your stomach it may interact with some medications- check with your medical provider. 

4- Bioflavonoid Complex- In the form of orange peel, lemon peel, and quince, bioflavonoids are a supplement frequently used to help boost Vitamin C action, support circulation, treat allergies, treat viruses and arthritis.  

References for today:

https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

http://www.webmd.com/drugs/2/drug-11325/sodium-bicarbonate-oral/details#uses

http://www.drugs.com/mtm/bioflavonoids.html

Blend of ingredients to help with inflammation and weight

This post is an overview of some popular ingredients used in weight loss supplements.

What could each of these ingredients do for you?

Green coffee bean extract has a small amount of natural caffeine that helps with energy.   You can buy this as a supplement- anywhere around $6-40 for a 30 day supply.   Once again, back to our friends at WebMD supplement information- I know a "green coffee bean" is an un-roasted coffee bean.

Not roasting the bean increased the amount of chlorgenic acid, which WebMD says has the potential to help with heart disease, weight loss and diabetes.  This supplement also has become popular after Dr. Oz discussing the potential weight loss benefits.

WebMD has sources of studies that show benefit for high blood pressure and possibly weight loss- you can see this and other studies at http://www.webmd.com/vitamins-supplements/ingredientmono-1264-green%20coffee.aspx?activeingredientid=1264&activeingredientname=green%20coffee.

This supplement is considered safe except for conditions which caffeine can make worse including anxiety and some heart conditions.  There are no known reactions with medications, and the dose ranges greatly from 93 mg daily to 1050 mg daily depending on the type of supplement.

Most of the other information on Green Coffee Bean extract is bias from companies trying to make money or circle back to the same sources as WebMD, so I'll stop here.  But you can do continued research on this supplement at the WebMD link above- they have several sources linked.

Garcinia cambogia fruit extract that you can buy at supplement stores for between $6 and $50 for a month supply.   The fruit is comes from looks like a small pumpkin that is yellow to green and grows native in Indonesia.  It's used in cooking when things need extra souring (per Wikipedia, which isn't a great source but I'm not worried about how people may otherwise use the fruit).  

Yet another supplement hyped up by Dr. Oz, many weight loss supplements contain versions of this fruit.   Back to our friends at WebMD with their supplement information guide- the reason this fruit can be helpful is in the rind- there is an acid in the rind that has shown to help decrease appetite and possibly decrease fat absorption.  However, controlled studies do not show a correlation between this supplement and weight loss.   Studies in mice showed that blood sugar levels were better controlled with this supplement- so diabetics need to beware of low blood sugar levels while taking this supplement with their diabetic medication.  Studies also show that it may decrease bad cholesterol and increase good cholesterol- but it appeared to be a small study.  This research can be found on the link from the WebMD site here: http://www.webmd.com/vitamins-and-supplements/garcinia-cambogia-weight-loss.

Possible side effects from Garcinia cambogia include dizziness, dry mouth, headache, and upset stomach. One serious problem can be liver trouble when taking very high doses for long- especially people with liver problems- one product was high enough the FDA removed it from the shelves.  That particular supplement also had other ingredients, so it wasn't sure if it played a part in the liver trouble.    Another problem is it may react with a variety of medications or make certain other conditions worse- so if you have health problems this supplement wouldn't  be a great idea or at least you should watch for problems.

Like the Green Coffee Bean Extract, most else you can find online are the same studies cited by WebMD or articles that say the same thing over and over.

Alpha Lipoic Acid  is an antioxidant and found in many foods that are healthy including spinach, broccoli and potatoes.  In general antioxidants in the body are thought to help prevent breakdown of healthy cells and repair cells in the body.  Specifically Alpha Lipoic Acid is thought to help with many conditions from diabetes, Alzheimer's, cancer, liver disease, and even HIV/AIDs!   There are MANY studies on this supplement and how helpful it would be.  At WebMD (again) there is a link here ( http://www.webmd.com/vitamins-supplements/ingredientmono-767-alpha-lipoic%20acid.aspx?activeingredientid=767) with a LOT of information! 

Studies on this supplement have shown to likely help: Coronary Artery Bypass Surgery, Diabetes, Pre-diabetes, Diabetic Nerve pain, Vitiligo (a skin problem), weight loss and wound healing.  It may possibly help with a long list of other problems but there isn't research supporting those uses at this time.  

As with the other supplements we discussed, since this may lower blood sugar levels diabetics should watch their levels with medication.  This may interfere with thyroid medication and should be taken separately.  People who are alcoholics should NOT take this without a thiamine supplement because of potential harm, but is safe for most other people. 

The dose for diabetics from studies is from 600-1200 mg daily.  

This supplement is actually listed as one of the top supplement from WebMD- the research is very promising and is safe for most people!

When you google this supplement you see everything from anti aging cure, to many respectable studies at universities. If you go and look it up make sure you're looking for reputable sites.  While my website looks like what it is- a blog and my opinion- I COULD pay not a lot and have someone make it look like I know everything in the world and my information is 100% fact.  

Chromium (chromium polynicotinate)

All supplements are not FDA approved (like medication).  They can put ANYTHING on the label and say "not evaluated by the FDA" and they are covered.  But that doesn't make it bad.  Supplements are great and I don't know one doctor that doesn't recommend at least something now and then, and I know some doctors who recommend supplements for every ailment in the book.  I'm in the middle for my patients- supplements can help a lot, but sometimes a prescription just helps more.  

Let start with Chromium.  Most of what I know about Chromium off the top of my head is from the movie Erin Brockovich (with Julia Roberts in 2000)- when she went to the college person about chromium and how some can be life saving and awesome and then others will give you all sorts of scary cancer.  Hmmm...I hope it's not the scary one ;)  Just kidding- that was called Hexavalent Chromium (yes, I owned that VHS!)

Let's start with good old WebMD- I have many patient's that go here first for their symptoms- but don't realize they have a pretty decent data base for supplements and medications.

According to the WebMD website (no author listed, accessed 1/17/2016 at http://www.webmd.com/vitamins-supplements/ingredientmono-932-chromium.aspx?activeingredientid=932&activeingredientname=chromium) Chromium is thought to help with several problems including diabetes (and any other blood sugar problem including polycystic ovary aka:PCOS), cholesterol, depression, weight loss and athletic performance.  The website cites studies which show an improvement for diabetics in blood sugars and also in cholesterol including raising good cholesterol (HDL) and lowering bad cholesterol (LDL).  It is possibly ineffective for the athletic performance and mood problems- there are no/few studies to support this claim.

You can take this supplement by mouth and absorb it- the daily recommended value is based on age which is available on the website (see link above)- but the dosage studied and recommended for diabetics is between 200-1000 mcg daily.   From studies it appears adults can take up to 1000 mcg safely daily, but shouldn't exceed that amount.  For children you should once again check the website for the daily allowance.
There are no side effects listed on the website, but there are a few people who should avoid (or at least be very cautious and work with your health care professional) any kind of Chromium supplement- people with known kidney disease, liver disease, and allergies to Chromium.   People on psychiatric medication (depression, anxiety, schizophrenia) should be careful because it may change how your medication works- same with diabetes- watch for low blood sugars.  Chromium should be safe for most pregnant women and lactating women.
Chromium may interact with a few medications so be careful:

• blood sugar medications- once again may lower your blood sugar.
• thyroid medication- it decreases how much thyroid medication you absorb and should be separated- thyroid medication should be taken 30 minutes before or 4-5 hours after taking chromium
• NSAID medications- Ibuprofen, Advil, Aleve, Motrin, etc. may increase how much chromium you absorb- take separately.

*Note- the studies that showed the problems with liver and kidneys was a different chromium called Chromium Picolinate- which also has studies linked to weight gain, not loss*

Although I may joke about people with "WebMD medical licenses" it does have a lot of good info!  

But this is Chromium in general- not Chromium polynicotinate.  The polynicotinate is a substance called niacin or nicotinic acid that is bound to the chromium the help with absorption- this means this chromium MIGHT be absorbed easier. The information gathered from an article on Livestrong website- from S. Busch 12/12/2015 titled "Chromium Polynicotinate Dangers"- so her addition on this type of Chromium is people on heart medications should be aware Nicotinic acid is in this supplement and to let their medical provider know.  The rest of the dangers are the same (thyroid medication and low blood sugar).   Here's the link if you'd like to see the article- http://www.livestrong.com/article/216812-chromium-polynicotinate-dangers/

Some major media spots for chromium polynicotinate include the Dr. Oz show in 2013 where a doctor discusses some of the benefits of this type of chromium- she discusses blood sugar and weight loss with this type of supplement.  You can watch the video here: http://www.doctoroz.com/videos/dr-julie-chen-shares-some-tips.

Everyone struggles

So....I've had a black slide...again.  Prompted by not wanting to get out of bed, a new job, and laziness.
Truth. 

And I stopped posting, which doesn't keep me accountable, but also because I'm having technical difficulties.  Firefox isn't liking blogger for some reason for me lately.  So since I can't open it, I can't post, and since I have no good news, I can keep going on...right?

Wrong.  Time to get back.  

The struggle is real for everyone.  Everyone has bad days and good days.   A lot of people have bad weeks and good weeks.  It's life.  Keep working on it.  The only way to have a HEALTHY life is to keep with it.  It can't be a part time thing that you do once a year and you're good.  It's a lifestyle to try to make what you have as good as possible.   Everyday in the office I see diabetics, people with high blood pressure and people with high cholesterol.  They try to look at me like I don't understand their struggle.  I do.  I might not have as far to go, but I have as much on the line.  That's where I'll be if I don't keep with it.  We all have to start somewhere, but you have to START!

So, my measurements today:
Weight- 173 pounds (+5 pounds)
Waist- 36.5 inches (+1.5 inches)
Hips- 42.75 inches (+2.25 inches)
Chest- 38.75 inches (+2.25 inches)
Thigh- 22.75 inches (+1.75 inches)

Yuck.

On to happier things... a few recipes.  Advocare approved (or modifiable)
So the first think is simple.  I tried fried potatoes for breakfast but with sweet potatoes. 
Same recipe you'd use for white potatoes... canola oil, sliced onions and sliced potatoes, cooked until done.
It was good...but actually didn't pair well with over easy eggs.  It was good with toast, but not advocare friendly.  Not the best sweet potato substitution. 

Next is Ella's version of a protein bite.  She mixed raisins, oatmeal, and peanut butter.  She then rolled in ovaltine.  Rolling in the chocolate powder was something I never did, but I could probably do with the meal replacement.  You can add whatever you want- chia, flax seed, coconut flakes, dried cranberries or other dried fruit.  You can substitute sunbutter or almond butter.  Almost endless options.

Back to it.  Till next time!