When thinking about the state of your health, when was the last time you thought about the health of your adrenals. Typically, when I think about health, I think about cardiovascular health, immune health, digestive health, blood sugar management – the list goes on and one. And you’ll see huge sections in health food stores dedicated to these specific categories. However, adrenal health is largely overlooked. And I cannot remember the last time I saw a meaningful area in a health food store dedicated to adrenal health.

Your adrenal glands are the two walnut-sized endocrine glands on top of each kidney. They may not seem significant, but they play an incredibly important role in your health. They secrete nearly 50 hormones, including ones we’ve all heard of before – adrenalin, cortisol, estrogen and testosterone These hormones help to regulate the body’s response to stress, among other things. The challenge with the adrenals is that so many people are over extended by work and family, which means these people are under stress virtually all the time. That said, our adrenals rarely get a break. Over time, the exposure to chronic stress, which is more often the norm rather than the exception, wears the adrenals out, leading to adrenal fatigue. This leads to a collection of symptoms that results when your adrenals are no longer functioning the way they should. 

Although there are no recent statistics available, according to AdrenalFatigue.org, John Tinterra, an MD who specialized in low adrenal function, said in 1969 that he estimated approximately 16% of the public could be classified as having severe adrenal fatigue. However, if all indications of low cortisol were included, the percentage would be closer to 66%. And this was before the extreme stress of living in the 21st century, Osama Bin Laden and Al Qaeda, and the current severe economic conditions.

Cortisol: A Complex Hormone

As previously mentioned, normal functioning adrenal glands produce a wide range of hormones. But cortisol is especially noteworthy. The adrenal glands of a healthy person produces about 20 milligrams of cortisol daily. This may increase to 200 milligrams daily during periods of stress. This increase is the body’s coping response when under stress.  Cortisol is a complex hormone responsible for:

• Maintaining normal blood sugar levels
• Immobilizing fat and protein stores for increased energy
• Producing an anti-inflammatory response
• Controlling and modifying most blood cells that participate in immune and/or inflammatory reactions
• Impacting blood pressure
• Impacting electrolyte levels in the heart muscle
• Impacting the heart beat
• Influencing mood

During early stages of adrenal fatigue, cortisol levels are usually high which promotes weight gain and an increase in cholesterol and blood pressure. Additionally, adrenal stress will alter brain chemistry causing depression and anxiety, insulin resistance, disruption of thyroid metabolism, as well as negatively impact bone density, among other conditions.

Adrenal Fatigue Symptoms

Adrenal health cannot be understated and plays an incredibly important role in overall health and quality of life: According to robbwolf.com, if your customer suspects he or she may be suffering from adrenal burnout, the following symptoms are indicators of an altered adrenal profile:

• Fatigue
• Inability to recover appropriately from exercise (you should feel tired post-workout for 20-30 minutes maximum).
• Headaches associated with physical or mental stress
• Compromised immune function
• Allergies
• Slow in the morning
• Gastric ulcers
• Afternoon headaches
• Full or bloated feeling
• Craving sweets, caffeine or cigarettes
• Blurred vision
• Unstable behavior
• Becoming shaky or light-headed if meals are missed or delayed
• Disrupted sleeping patterns
• Periodic dizziness
• Asthma
• Hemorrhoids, varicose veins

As previously mentioned, Cortisol helps keep blood sugar at a healthy levels. When the adrenals are fatigued, not enough cortisol is produced, and blood sugar levels can become low. Because of this, those suffering from adrenal fatigue may have to be particularly careful with their dietary choices in order to control their blood sugar. Eating small, frequent meals and consuming protein and fat with all meals is very important. Furthermore, people struggling with adrenal fatigue should avoid consuming all forms of sugar in an effort to control blood sugar, not an easy undertaking in this day and age of processed foods.

Many of the vitamins and minerals found in whole grains, healthy meats, fruits and vegetables are beneficial to the adrenal glands. Moreover, the following supplements, among others, essential for promoting healthy adrenal function:

• B Vitamins: All B vitamins are critical for the entire adrenal cascade. Lower the dosage as adrenal health improves. Eventually, consume a combination of supplements and foods.
• Vitamin C: This potent antioxidant not only offers cellular protection and immune support, but it promotes adrenal support as well. The adrenals store the highest concentration of Vitamin C in the body. The more cortisol that is produced by the body equates to a need for increased Vitamin C. And the more stress you have, the more Vitamin C you need. Vitamin C is water soluble and gets used up quickly by the body. Dietary Vitamin C is vital. However, most people do not consume enough. To bridge this gap, it is critical to supplement, especially if you live a stressful life.
• DMAE: Can boost energy levels, which can be beneficial for those suffering from adrenal burnout.

• Fish Oil: Supports the fight against inflammation associated with adrenal fatigue and also significantly impacts blood sugar.
• Pantothenic Acid: An essential B vitamin needed to release energy from carbohydrates, protein, and fat in food. Pantothenic Acid provides vitamin B5 which is a key nutrient utilized by your adrenal glands.

Additionally, traditional healing systems, both Eastern and Western, advise the use of adaptogenic herbs that help the body to relax and rebuild. These herbs help the body to adapt to stress and are often referred to as adaptogens. Examples of adaptogens include, but are not limited to:

• Eleuthero root
• Gingko Biloba
• Ginseng
• Astragalus
• Licorice Root
• Rhodiola

Today’s world is full of hassles, deadlines, frustrations, and demands on a wide range of fronts. And these challenges seem to increase as life becomes more complex. For so many of us, stress is so commonplace that it has become a way of life. However, it is important to remember that stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you. But when stress is a constant, your mind and body pay a huge price. If you are constantly seeking natural solutions for stress, it’s time to take action! Help protect yourself against adrenal fatigue by understanding how to recognize specific signs and symptoms of stress as it relates to adrenal health. Then adjust your diet and supplement regimen accordingly!

Mark Becker is an Account Manager for Vivion, a raw materials distributor, based in Vernon, CA. He has worked as a natural products sales and marketing executive for 15 years. Mark has written more than 300 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For almost 30 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 100 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement and homeopathic regimen to support his athletic, professional and personal endeavors. Follow Mark Becker on Facebook at http://www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast.  Follow Mark on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.vivioninc.com or www.EnergyatLast.com.
References:

1. Life Extension, Reducing the Risks of High Cortisol, September 2011
2. AdrenalFatigue.org

3. www.RobbWolf.com

Brian Childers

As the invincibility of youth gives way to the reality of aging, one key issue on the mind of any man or woman entering their middle aged years is cardiovascular health. Everyone understands the importance of eating nutritious foods. This impacts your weight, your energy level and, ultimately, your cardiovascular health. However, in this day and age of processed foods, what are we REALLY putting into our bodies?

According to WebMD.com, Americans spend $20 billion dollars annually on herbs and supplements And heart health supplements top the list. They range from fish oil to flaxseed oil to artichoke to garlic extracts. Is there any evidence that these really work? Can they really lower LDL “bad” cholesterol or triglycerides – or raise HDL “good” cholesterol”? Just as important, which vitamins and supplements should you consider taking for heart health?

Well, in a nutshell, certain supplements really do promote cardiovascular health – and have been clinically validated. There are several great supplements for heart health.

My three favorites are:

1) CoQ10 (Ubiquinol): CoQ10 is one of those encompassing dietary supplements with both general health benefits (e.g., anti-aging, antioxidant) as well as specific health applications (e.g., cardiovascular, diabetes, etc). It is a fundamental component in energy production, immune response and protection against damage by free radicals. 

Co-Q10 is part of the mitochondrial electron transport system and is synthesized in all cells.  It is essential to the body’s production of energy in the form of adenosine triphosphate (ATP).  This holds special importance for the heart, which is loaded with mitochondria and has the body’s highest concentration of Co-Q10 because of the significant demands made upon it.

However, aging reduces access to Co-Q10.  Although it can be obtained from the diet (mainly from fatty fish, organ meats, and whole grains) as well as synthesized in small amounts, both of these routes decline with age.  The body’s declining capacity to extract and assimilate Co-Q10 in later years plays a role in the development of various cardiovascular conditions.

“Ubiquinol” is the reduced form of CoQ10 and the most highly absorbed. It is directly used in human metabolism as a lipid-soluble antioxidant. While standard CoQ10 (ubiquinone) supplements can be converted into ubiquinol in the body, this conversion can be less efficient in some individuals, based on age, genetics, blood sugar status or level of oxidative stress.

“Co-Q10 supplementation is especially essential for those who are taking cholesterol-lowering drugs (statins) since statins interfere with the biosynthesis of Co-Q10,” says Paz Eilat, MD, and internist based practicing in Torrance, CA. “Co-Q10 has an extremely low bioavailability in the body. It is important to obtain Co-Q10 products that are made with the biologically active ubiquinol form and/or products with a refined delivery system(s) to enhance bioavailability.”

2) Fish Oil: The mainstream media has been reporting on the benefits of fish oil for years. Studies have shown that the Omega-3s found in fish oil helps prevent and fight heart disease, as well as cancer, depression, arthritis, Alzheimer’s disease, ulcers, diabetes, hyperactivity and other diseases. Omega-3s can be found in flaxseed, walnuts and a few other foods. However, the most beneficial form of Omega-3, containing 2 fatty acids – EPA and DHA – can be found only in fish. Be aware to take fish oil products from companies that follow strict procedures to eliminate environmental contaminants to assure the highest purity of its fish oil supplements.

3) Green Tea: Green tea contains polyphenols as bioflavoid and catechin compounds. Among those catechins, about half are EGCG (epigallocatechin gallate). EGCG have very strong antioxidant properties, which are about 200 times more potent than vitamin E. Studies indicate that green tea impacts cardiovascular health, including lowering total serum cholesterol, triglycerides and LDL, as well as increasing HDL.

Common Supplements Bad for the Heart?

Interestingly, two of the most common supplements consumed by people worldwide, calcium and Vitamin D, have come under fire as possibly bad for the heart. For years, people have been taking calcium supplements for bone and heart health. However, a recent study has found that calcium supplements can lead to an increased risk of cardiovascular disease.

The study of nearly 24,000 people in Europe, ages 35 to 64, took place over an 11-year period. When the research team looked specifically at calcium supplements, they found an 86 percent increase in heart attacks among study participants who took them regularly compared with those who did not take supplements. An increase in strokes was also reported for those taking higher-dose supplements of calcium. Bear in mind, this is only one study and is not conclusive.

Now more than ever health-conscious people are paying attention to their vitamin D levels, especially those who live in climates where there is less sun exposure. These people are at a higher risk of developing cardiovascular diseases consistent with vitamin D deficiency.

Studies have confirmed the relationship between vitamin D deficiency and cardiovascular risk factors such as hypertension, diabetes, metabolic syndrome and peripheral artery disease. In addition, studies have linked low vitamin D levels to an increased risk of heart attack in men.

However, a very recent study is questioning whether D supplements actually have any “clinically meaningful changes in lipid concentrations,” which are your LDL, HDL and triglyceride numbers. Numerous clinical trials are currently under way to look more closely at Vitamin D supplements with results expected in a few years.

If you have high cholesterol or if you’re at high risk for heart disease, certain supplements can help significantly improve your cardiovascular health. I highlighted a few above. There are many others. As is always the case, do your due diligence and research the various compounds that claim to promote heart health. Are they clinically validated? Are the products you’re considering sourcing from quality suppliers? There are a number of things to consider. Moreover, I urge you to consult a health professional who genuinely understands natural solutions to health. This person will be a great resource.

Finally, with the US health care system a mess, it is vitally important to take a proactive approach to your health. Remember that supplements are nutrients that enable the body to do wonderful things. I know this first hand. Conversely, it’s important to understand that pharmaceuticals are drugs that block a process and have numerous side effects which create other health challenges. Which path will you take?

Mark Becker

Before we get into those factors, it is important to note that while excess calorie intake may mean weight gain and consuming fewer calories may result in weight loss, try to stay away from calculating the exact balance of caloric intake and expenditure daily as this could lead to a negative outcome. Instead, calculate for caloric balance over a week and weigh yourself once a week, on the same day, to track your success.

As I mentioned earlier, in an effort to maintain your ideal weight, your intake of calories will depend on several factors. Daily calorie needs vary by individual, based on factors such as gender, lifestyle and age. Do you lead a sedentary lifestyle?  Are you moderately active? Or do you have a physically rigorous job or workout daily. These factors will help you to determine your calorie intake.

While calorie restriction may work for some people in the fight for maintaining an ideal weight, physical activity and consuming anti-fat nutrients plays a more prominent role in weight maintenance.

According to the Centers for Disease Control and Prevention, 30 minutes of exercise daily may be enough to prevent weight gain, as long as your caloric intake is in check. However, I recommend at least 60 minutes of exercise at least 5 times per week that is a strategic mix of resistance training and cardiovascular exercise for optimal results.

That said, it is vitally important to implement a long-term approach to consuming nutritious food. And this approach must do much more than simply take off unwanted pounds. It must help you feel good, as well as look good. And the objective of this type of diet is that the result should be permanent.

Your diet must include making changes to body composition and metabolism that increase the body’s ability to burn calories. And these changes do not depend on a large reduction in the calories consumed. The changes depend on adjustments made to the foods eaten and on the addition of certain supplements to the diet.

The result will be a decrease in fatty tissue and an increase in the ratio of lean muscle tissue to adipose (fat) tissue in the body. And an increase in lean tissue not only burns calories, but also gives women their shapely figures and men their muscle tone. In any successful weight-loss regimen, you will be able to judge yourself by how you look in the mirror and how your clothes fit rather than by how much you weigh.

Fiber is Fiiine!

When people think about foods the promote weight loss, the thinking goes back to low-calorie foods. Well, it is much more than that. And one of the keys to losing weight or maintaining an ideal weight is including fiber into your diet. While not a magic bullet, fiber significantly helps with satiety.  And this makes perfect sense. One of the key weight control challenges is to control hunger. Appetite is affected by many things, including when you eat and the composition of meals— the amount of fats, carbohydrates, protein, fiber and water. Consuming healthy high-fiber foods makes you feel full. Additionally, fibrous foods also take longer to chew, which signals the brain that you have had enough to eat.

In fact, a 2009 study in the journal Appetite compared the satiety of apples, applesauce, and apple juice with added fiber before lunch. People who ate an apple before lunch ate 15% fewer calories than those who ate the applesauce or drank apple juice. And, as previously mentioned, crunching and chewing a whole piece of fruit takes longer to eat, a signal to the brain that you have had enough to eat.  Interestingly, chewing also produces saliva and the production of abdominal juices that help fill the stomach.

How many times have you heard that breakfast is the most important meal of the day? I’d like to change this statement to “A fiber-rich breakfast is the most important meal of the day”!

Never skip breakfast. Health professionals always recommend eating a nutritious breakfast as it has a profound impact on people’s physical and mental condition throughout the day. A healthy breakfast must always include dietary fiber of some sort that may be in the form of whole grains, fruits and vegetables. Cereal such as Raisin Bran, oatmeal and bran flakes are also rich in fiber.

Toast is often a favorite at breakfast. Be sure the bread is whole grain bread that is rich in fiber. And be aware of misleading bread packaging. A label that says “wheat” doesn’t necessarily translate to a high fiber bread. Breads such as whole grain, multi-grain and whole wheat are very high in fiber.

Just say “No!” to Sugars and Refined Foods

Sugar and refined carbohydrates are directly responsible for the obesity epidemic in the US. How prevalent is obesity nationwide?  According to the American Heart Association, among children ages 2–19, about 1 in 3 are overweight and obese. Overweight adolescents have a 70% chance of becoming overweight adults. This increases to 80% if 1 or both parents are overweight or obese. Among US adults age 20 and older, 149.3 million are overweight or obese.

The problem with sugars and refined foods is that they are so addictive and exist in a wide range of processed foods. And processed foods are all around us. While there are plenty of reasons to avoid sugar and refined carbohydrates, is it realistic to think we can eliminate them from our diet? That said, people must educate themselves about nutritious foods and understand the labels on every food product purchased. And this is easier said than done. Sugars alone are too numerous to list here. Naturalbias.com provides a great list of sugars to avoid here: http://naturalbias.com/types-of-sugar-by-name/

Another point to consider is that a vast majority of people have sacrificed health for convenience. As lives get increasingly more hectic, we all love the convenience of processed foods. Who has time to prepare a truly healthy meal? That said, we must look inward and assess the truly important priorities in life. Does it truly make sense to sacrifice health for convenience?

Green Coffee Bean Extract for Weight Loss

Pure Green Coffee Bean Extract has generated significant buzz in recent months for its ability to improve energy levels, fat metabolism and weight loss. In fact, Dr. Oz has featured this natural food supplement on his very successful TV show.

Researchers have discovered that unroasted green coffee beans possess a natural polyphenolic antioxidant called Chlorogenic Acid, which is related to chlorophyll. This substance gets destroyed in the process of roasting the coffee beans we use every day in our coffee.  This is why only raw, unroasted coffee beans must be used in the Chlorogenic acid extraction process. This active ingredient is the primary reason for the remarkable weight loss effects of green coffee beans. The Chlorogenic Acid inhibits the release of glucose into the bloodstream. The presence of Chlorogenic Acid in the body then triggers the body to convert stored fat in the body into energy, rather than using glucose in the liver to create energy. This essentially melts the fat off the body while increasing metabolism and lowering blood pressure. And studies show efficacy!
In fact, according to a recent study on green coffee bean published in the Diabetes, Metabolic Syndrome and Obesity journal, a group of 16 adults supplemented with green coffee bean for only 12 weeks. Over the course of the study, the subjects lost an average of 17 pounds each. This was 10.5% of their overall body weight and 16% of their overall body fat!  There were no side effects reported. These results are very compelling and could be an effective weapon against the obesity epidemic moving forward.

Interestingly, Green Coffee Bean is not a stimulant. And it doesn’t make you jittery, nervous or raise your heart rate like roasted coffee or ephedra.

As previously discussed, including fiber into your diet significantly helps with satiety.  However, believe it or not, another way to reduce hunger is to add Green Coffee Bean to your diet. Studies have shown that Green Coffee Bean extract helps with satiety which is a key contributor to losing weight safely without having to go on a starvation diet or strenuous exercise regimen.

While, Green Coffee Bean extract has received a lot of fanfare recently, there are other supplements that will help with weight management. Currently, most reputable health professionals do not recommend many products marketed as weight loss supplements because of the minimal or complete lack of science. However, there are some documented supplements that promote weight loss and weigh management. Consider the following:

Conjugated linoleic acid (CLA): Conjugated linoleic acid is a fatty acid that occurs naturally in small amounts in dairy products and red meat. Some studies have found that CLA can help you lose body fat and increase lean body mass. Some experts believe more quality studies are needed.

Fiber: If including fiber-rich food into your diet is a key to losing weight, why not a fiber-rich supplement? A fiber supplement, such as bran or psyllium, can delay gastric emptying and stay in the stomach longer, which helps with satiety. And there is plenty of research. In fact, a recent study found that overweight and obese people who took a fiber diet supplement daily reported less hunger after meals than people taking a placebo. If you decide to begin taking a fiber supplement, drink plenty of fluids to avoid constipation. Consult your healthcare professional for appropriate fiber intake.

Green tea extract: Studies show that substances in green tea may offer several weight-loss-promoting effects, such as speeding up your metabolism and suppressing your appetite. Green tea contains caffeine, which is known to increase thermogenesis (a biological process involved in burning calories). According to a 2007 report from the American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, green tea may fight the decrease in metabolism that typically accompanies weight loss. According to the report’s authors, green tea may also inhibit the effects of catechol-O-methyltransferase (an enzyme known to trigger the breakdown of brain chemicals involved in regulating appetite).

As the obesity epidemic rages on, the topic of weight management will continue to be a hot button on several health fronts. That said, I encourage everyone to not lose sight of what really matters: maintaining a healthy weight will go a long way toward offsetting the risk for heart disease, stroke, diabetes, high blood pressure and other cardiovascular conditions. And, if this way of thinking translates into positive nutritional habits, the likelihood of enjoying a long and fulfilling life will dramatically increase.

Mark Becker

In fact, many health professionals claim that age related disease and deterioration of the body that is considered the natural process of getting old is not natural at all. Interesting, many health professionals assert that nutrition, to a degree, is a major key to the prevention of the signs of aging and age-related disease.

Aging originates at the cellular level and that’s exactly where nutrition has its greatest impact. In each and every cell in the body there are three key dynamics at work:

1. Inflammation
2. Oxidation and Free Radicals
3. Blood Flow

Each interacts with each other to help prevent – to a certain degree – the aging process.

Inflammation and Aging

Research has shown that the correlation between inflammation and aging is the single greatest cause of aging and diseases associated with aging, including heart disease, diabetes, Alzheimer’s, arthritis, certain forms of cancer, diminished mental and physical energy, the loss of muscle mass and wrinkled, sagging skin.

Inflammation may be caused by:

As previously eluded to, food choices are vital when it comes to causing and controlling inflammation. Not only is making the right food choices the key to controlling inflammation, it also impacts longevity, mental clarity, well-being and the health of your skin.

Foods that are pro-inflammatory include:

Thankfully, you can control inflammation in your body by avoiding the types of foods that produce a “glycemic” response in the body which causes a rapid rise in blood sugar. Make every effort to eliminate, as much as possible, the aforementioned pro-inflammatory foods from your diet.

Oxidation and Free Radical Damage

Our bodies normally make free radicals as part of daily metabolism. And they occur as a result of food and environmental pollutions from everyday things like air, water and sun. As we age, we become more susceptible to the long-term effects of oxidative stress (or too many free radicals) and inflammation on the cellular level.A fundamental key to staying young is cellular renewal and minimizing the damage to cells over time. We all age. Some of us age better than others. Why? Studies have linked oxidative stress to aging. Simply stated, oxidation occurs when the body produces by-products more commonly known as free radicals. The result is something akin to a machine rusting. And when this rusting is applied to humans (and not iron), it results in aging and age related diseases.

The process of oxidation is abundant and can actually help our bodies work properly. But this very same process can also cause us harm.  The oxidizing process creates free radicals which are electrically charged molecules. These free radicals interact with cells to create both good and bad results. For example, the immune system uses free radicals to help fight infection. However, when oxidized, LDL cholesterol (bad cholesterol)  can be produced.

Oxidative stress is when the free radicals overwhelm the body’s antioxidant defense system causing cell damage. As previously mentioned, free radicals have useful functions in the body, but are extremely unstable molecules. If left uncontrolled, they will destroy cells, enzymes and DNA, and ultimately accelerate the aging process. Moreover, free radicals can also contribute to the development of many age related diseases including arthritis, cancer and heart disease.

Inflammation is caused by free radical damage.  And the negative effects of free radicals are due to oxidation. How can this be addressed in a nutritional regimen? Antioxidants can play a major role in combatting oxidative stress. Antioxidants eliminate the damage free radicals cause in the body. Some foods are high in antioxidant content. Some food contains phytonutrients that many health professionals believe are capable of unlocking the key to longevity.

Phytonutrients can also be referred to as health boosters. Plants produce these substances to protect themselves from bacteria and viruses. But they help the human body as well. They are highly nutritious, active compounds within plants that promote good health. Phytonutrients are members of the antioxidant family, and are responsible for ridding the body of free radicals, and, as a result, slowing the rusting, or the aging process. That’s one of the reasons that a diet of high antioxidant foods, such as fresh fruits and vegetables, is your first defense against aging.

Some of the more commonly known antioxidants include Vitamins A, C and E. There are other antioxidants that are available in both food and supplement form. The following are very effective at fighting oxidative stress:

Lower Blood Pressure to Increase Blood Flow

Low blood flow is a major contributor to aging. Certain foods can lower blood pressure and improve blood flow. They work on the capillary level to keep microcirculation working at peak efficiency. And that affects the heart, the brain and eyes and prevents the diseases of aging that attacks them.

Your blood pressure and blood flow work together. So when you lower blood pressure, you increase blood flow throughout your body. Blood flow is the amount of blood circulating through your cardiovascular system in a specific amount of time. Blood pressure (BP) is the pressure your blood puts on blood vessel walls as your heart pumps.

Your blood pressure has a major impact upon your blood flow. Interestingly, even though blood pressure and blood flow (circulation) are two different systems in the body, they can both affect each other.

Your blood pressure is controlled by two systems. One is your heart as it pumps blood into the arteries and through the circulatory system. The other are arteries as they resist blood flow pressure.

High blood pressure can be the result of one or more of the following:

Blood vessels are particularly vulnerable to oxidative stress and inflammation, and keeping them healthy is vital to prevent age-related disease. Blood flow to the heart protects the heart muscle from damage, and prevents restricted blood vessels, which helps every organ in the body.

As previously mentioned, certain foods can improve blood flow and promote healthy blood vessels:

Beans:  Kidney, pinto, lima and black beans are rich in magnesium and potassium.

Dark Chocolate: Good news for many people was a study presented at the American Heart Association’s 2002 scientific sessions confirming the beneficial effects of eating dark chocolate for healthy blood vessels.

Fish: Studies show the Mediterranean diet is beneficial for blood vessel function, including salmon and tuna.

Fruits: Banana is a potassium rich fruit and ideal for blood vessel health. Kiwi is also rich in potassium and vitamin C. Additionally, Kiwi is rich in lutein, another potent antioxidant that helps fight age-related disease and is great for the eyes.

Garlic: Used for many conditions, garlic helps with blood clotting and the thickening of blood vessels.

Skimmed milk: Rich in calcium and vitamin C and promotes healthy blood flow.

Vegetables: Broccoli is loaded with potassium and is often recommended to patients with high blood pressure. Broccoli also contains chromium which promotes cardiovascular health. Spinach is rich in magnesium, folate, iron and vitamin C. Tomatoes also reduce blood pressure as they are rich in calcium, potassium, vitamin A, C and E.

Other healthy blood vessel foods: These include walnuts and almonds, ground flaxseed, oat bran and oatmeal, whole-grain breads and cereals, avocadoes and papaya.

The worst foods for blood vessels are those high in fat, trans-fats, and refined carbohydrates. Palm oil, coconut oil, lard, shortening, butter and fatty meats should be avoided as much as possible.

Anti-Aging Focus: The Brain, Heart and Eyes

The primary objective for preserving vibrant health as we age is focusing on the health of our brain, heart, and eyes. If these areas of the body are healthy, it is likely you are doing all the right things to maintain vitality as you age. Interestingly, these three body parts work together and are highly susceptible to inflammation, oxidation and decreased blood flow.

If brain function, along with body function, can be preserved, the aging process can be delayed. Research has shown that one of risk factor of deteriorating brain function is how the body manages glucose. Also, high antioxidant foods possess anti-inflammatory benefits for the brain, which has shown to increase cell signaling pathways. As previously mentioned, certain nutrients help to fight oxidative stress. And oxidative stress is a major cause of neurodegenerative diseases, including Alzheimer’s and Parkinson’s diseases.

Similar to the brain, sound nutrition can have a major impact on aging by preserving the function of the heart. By decreasing inflammation in the arteries surrounding the heart, this vital organ will function longer and better. Antioxidants-rich foods protect the heart from damage by acting as anti-inflammatory agents. Good nutrition reduces bad cholesterol levels which helps prevent cardiovascular disease. And research also suggests that certain fruits can help regulate blood pressure and combat atherosclerosis.

Finally, studies show that anthocyanins from blueberries may protect critical eye tissue from premature aging. In fact, the vision-nutrition connection is part of a growing body of research that links nutrition and healthy eyes. Studies indicate the vitamins and minerals from fruits and vegetables slow the progress of age-related vision loss.  For example, certain foods with anthocyanins work on the capillary level to maintain optimal microcirculation, which has a profound impact on eyes and vision diseases that occur with age.

Healthy aging is increasingly becoming a hot topic for adults young and old. Whether you’re concerned about weight gain, sex drive or chronic diseases, the key to healthy aging is a healthy lifestyle. And that means making a meaningful commitment to nutrition. Eating a variety of healthy foods, taking supplements and including physical activity in your daily routine will go a long way toward promoting healthy aging. This, in turn, will have a positive effect on inflammation, oxidation and blood flow. It’s never too late to make healthier lifestyle choices to maintain a high quality of life that will extend well into your senior years. Start now!

Mark Becker

Staying in shape can be a challenge while travelling, but it certainly is very doable.  I have learned the following tricks to keep me motivated and on track regarding my exercise and diet plan while on the road…I hope they help you too:

• Invest in a heart rate monitor!  This is my favorite workout “toy” and I am rarely without it.  You can program the watch so that it very precisely tracks your heart rate…and whether you are in your target range…and the number of calories you burn per workout/per week/per month, etc.  Having the heart rate monitor on you as you exercise also enables you to track your time while exercising…it keeps my resting and mindless chatting to a minimum, though I am one to usually say hello and smile at friendly faces (especially for those beautiful women I see)!  Heart rate monitors are wonderful tracking and incentivizing tools!
• Schedule your workouts first thing in the morning!  When you exercise before breakfast, the calories that you’re burning are coming straight from your stored fat!  If you need some energy, invest in a non-caloric fat burner drink or supplement to further fuel your intensity and calorie burning.  Remember to always check with your physician before using any calorie-burning supplement. Thermogenic formulas will definitely keep your intensity up for a great early morning workout!  Also…wait at least an hour after your workout before eating as this furthers your fat burning furnace!
• Balance your workouts between cardio/strength training/core (abs/lower back area)/stretching.  This may seem like a lot to do, but if you are focused, you can get such a workout in within 40 minutes.  For instance, yesterday, I worked my legs out for 20 minutes.  In between sets, I alternated stretching and working my abs.  I then did a super intense 20 minutes on the stair climber.  I burned 750 calories in 40 minutes, and I felt great, though I am paying for it in soreness today!  I do my best to structure each workout so session that the time is allocated as follows: 40% strength training, 40% cardio, and 20% core training/stretching.
• If you are not an expert, consider hiring a personal trainer for 3-6 months.  The trainer will show you how to maintain excellent form and structure your workouts for maximal effectiveness and efficiency.  Also, consider purchasing reputable monthly health and fitness magazines.
• Skip the booze and late dinners, whenever possible.  If I am on the road for a week, for instance, I will go out with the team at most twice during the trip to encourage team building and sharing.  When you explain to your colleagues that you reserve the evenings to relax, speak with your family and get to bed early for your early workout…they almost always understand.  I found this also often motivates one or more of them to follow the routine you initiate, so it turns out to be a great health move for them too!
• If you have a hard time sleeping while on the road, try an herbal sleep aid.  My favorite…and I must admit it I am biased because I created this one with my brother, who is an MD board certified in sleep medicine and neurology, is “Tranquilo” (www.tranquiloonline.com).  We created Tranquilo at first to cure my own awful insomnia…I was working as a CFO in Mexico City away from my family and in a very different culture and stressful work environment….and I could never sleep!  Over the course of a year, my brother and I tried stand alone and mixed combinations of virtually every sleep aid on and off the market.  Our customers are thrilled with our end product even more than I am….it will get you to high quality sleep fast, with no next morning hangover feeling.
• Invest in purchasing “The Skinny Rules” book by Bob Harper, training star from the hit show “The Biggest Loser.”  This is one of the best diet and nutrition books that I have ever read.  Bob keeps it simple by providing only 20 “Skinny Rules” that are easy to follow (particularly with his delicious recipes that he provides in the book), even while on the road!
• Lastly…one of your first trips when you land should be to a healthy grocery store to stock up on fruits, veggies, protein drinks and some of the other wonderful ingredients that Bob Harper describes in his book.

           Wishing you a happy and healthy trip!

Mark Maraist is a CPA licensed in the state of Florida, is an entrepreneur, an experienced corporate finance executive, and has been an active exercise enthusiast since his early teens.  He has held several senior positions with both multi-billion international companies such as Tyco International and Compass Group PLC as well as entrepreneurial businesses such as Bravo Brands.  He has extensive food/beverage and health food supplement experience.  Mark, a native Floridian, enjoys his time as a father and is passionate about exercising, particularly weight lifting.  He obtained both his undergraduate and graduate degrees from the University of Florida.  He has maintained intensive physical shape through the years, runs a very respectable mile and can bench well over 300 lbs.

Mark Maraist

One of the major challenges a parent faces every day is providing their kids with healthy foods to eat. It is not only a struggle for parents to provide healthy foods for their children, but it is equally as challenging getting kids to consume those healthy foods. And, in this day and age of processed food, it takes more than the offering of a balanced, nutritious diet to raise a physically healthy child.

That said, the obesity statistics are scary. According to the American Heart Association, among children ages 2–19, about 1 in 3 are overweight and obese. Overweight adolescents have a 70% chance of becoming overweight adults. This increases to 80% if 1 or both parents are overweight or obese.  In fact, a Stanford University School of Medicine study showed that having obese parents is the factor that most increases the likelihood of childhood obesity.

Obesity is among the easiest medical conditions to recognize but one of the most difficult to treat.  Unhealthy weight gain is responsible for over 300,000 deaths each year.  The annual cost to society for obesity is estimated at nearly $100 billion.

Why Do Kids Become Overweight?

The fundamental reason that children and adolescents become overweight and obese is blatantly obvious. There is an energy imbalance between the calories they consume and the calories they expend through exercise.

Interestingly, the escalating number of overweight and obese children is attributable to a range of factors beyond this basic dietary fact. The predominant causes of this epidemic includes a shift in diet toward the increased intake of sugars and refined foods and a trend toward decreased physical activity due to our profound 21^st century sedentary lifestyle. This includes technology (video games), changing modes of transportation and increasing urbanization all of which promote a less active lifestyle.

The problem with sugars and refined foods is that they are so addictive and exist in a wide range of processed foods. While there are plenty of reasons to avoid sugar and refined carbohydrates, is it realistic to think we can eliminate them from our children’s diet? That said, parents must educate themselves about nutritious foods and understand the labels on every food product purchased. And this is easier said than done. Sugars alone are too numerous to list here. Naturalbias.com provides a great list of sugars to avoid here: http://naturalbias.com/types-of-sugar-by-name/

Just Say NO to Convenience!

Another point to consider is that a vast majority of parents have sacrificed health for convenience. As parents try to balance careers with family, the temptation for convenience and processed foods is strong. Who has time to prepare a truly healthy meal? That said, as parents, we must look inward and assess the truly important priorities in life. Does it make sense to sacrifice the health of our children for convenience?

The combination of processed food (often in the form of fast food) along with sedentary lifestyles is creating a generation of children who are encountering maladies overweight adults commonly face including heart disease, stroke, diabetes, high blood pressure and other diet-related conditions.

Additionally, children who are obese also must confront the many psychological issues that result from being overweight. These children often have low self-esteem, which is often made worse when they are unable to participate in normal activities. Teen eating disorders like anorexia nervosa and bulimia develop in response to feelings of body inadequacy. Obese children are teased, bullied and made to feel inferior by cruel counterparts.  Additionally, depression, anxiety, and obsessive compulsive disorder may also occur.

Successfully tackling childhood obesity is a long-term, large-scale commitment that will require both individual responsibility and action together with community-based approaches. Educating parents is a great place to start.

As previously mentioned parents play a big part in shaping children’s eating and exercise habits. In fact, according to researchers at UCLA Center for Health Policy Research, children tend to eat what their parents eat, which suggests a parental contribution to the growing obesity problem among young children and teenagers.

Researchers found adolescents are more likely to eat at least five servings of fruits and vegetables a day if their parents do. Moreover, teens whose parents eat fast food or drink soda are more likely to do the same. According to the study, more than 2 million California adolescents (62 percent) drink soda and 1.4 million (43 percent) eat fast food every day.  Only 38 percent eat five or more servings of fruits and vegetables daily.

Be a Role Model

I always liked the idea of being a role model for my 2 little boys. I have been racing endurance events for more than 3 decades (triathlons and marathons). I will periodically take my boys to my events. They get a thrill seeing me cross this finish line. And if they cannot make my events, I show them pictures of me doing the event. This is very powerful. You can set a similar example for your child by being active yourself. Take the kids swimming or go on a bike ride as an alternative to TV or video games. Show them that being active is fun.

I take many different supplements daily. My boys see the plethora of bottles and canisters in our bathroom and kitchen. They accompany me to the health food store to shop for vitamins for both me and them. As a parent, I use these experiences as teaching moments. I talk to my kids about why an overly salty or heavily sugared snack is not the best choice.

In February of this year, First Lady Michelle Obama presented her ambitious “Let’s Move” campaign to battle the terrifying childhood obesity epidemic. She was inspired not only by her family and her children’s lifestyle, but also by the previously mentioned terrifying obesity statistics that have been gathered by medical researchers over the past several years.

Interestingly, everything related to childhood obesity circles back to the parent. According to a 2006 Harvard School of Public Health, Department of Nutrition study, the authors concluded that preventing and controlling childhood obesity will require multifaceted and community-wide programs and policies, with parents having a critical role to play. Successful intervention efforts, the study’s authors argue, must involve and work directly with parents from the earliest stages of child development to support healthful practices both in and outside of the home.

Much of my personal weight battle stemmed from a lack of education. Here is where parents can really have impact. This is all about our children and their health moving forward. And this can have a very positive domino effect. Will our children be able to teach their grandchildren about making healthy choices? Parents CAN make a difference. Will it be you? Start today!

Mark Becker has worked as a natural products sales and marketing executive for 15 years. He has written more than 250 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For almost 30 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 100 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement and homeopathic regimen to support his athletic, professional and personal endeavors. Follow Mark Becker on Facebook at http://www.facebook.com/marklbecker/posts/387591877933686#!/marklbecker or http://www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast.  Follow Mark on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.EnergyatLast.com.

References:

Agras, W., & Mascola, A. (2005). Risk factors for childhood overweight. Current Opinion In Pediatrics, 17(5), 648-652.

Lindsay, A. C., Sussner, K. M., Kim, J., & Gortmaker, S. (2006). The Role of Parents in Preventing Childhood Obesity. The Future Of Children, 16(1), 169-186. doi:10.1353/foc.2006.0006

Mendez-Luck, C., Yu, H., Meng, Y., Jhawar, M., & Wallace, S. (2005). Too many California adults are tipping the scales at an unhealthy weight. Policy Brief (UCLA Center For Health Policy Research), (PB2005-4), 1-7.

Mark Becker

ADHD is one of the most common neurobehavioral disorders of childhood. It is usually first diagnosed in childhood and often lasts into adulthood. Children with ADHD have trouble paying attention, controlling impulsive behaviors, and in some cases, are overly active. They typically have trouble getting organized, staying focused and making realistic plans. They may be fidgety, noisy and unable to adapt to changing situations. Children with ADHD can be defiant, socially inept or aggressive. Without treatment, ADHD can cause problems at home, school, work and with relationships.

In fact, the American Psychiatric Association states in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV-TR) that 3%-7% of school-aged children have ADHD.  According to the Centers for Disease Control and Prevention’s 2010 Vital and Health Statistics, for children ages 3-17 years of age, the prevalence of ADHD is as follows:

• 5 million children (9% of this age group) have ADHD.
• Boys (12%) continue to be more than twice as likely than girls (5%) to have ADHD.
• When compared with children who have excellent or very good health, children who have fair or poor health status are more than twice as likely to have ADHD (8% vs 21%).

Scientists are not sure what causes ADHD. Like many other illnesses, ADHD probably results from a combination of factors including genetics, environmental factors and nutrition, among others.

As a natural products retailer, what can you tell your customers if confronted with questions about ADHD. Two of hot areas of ADHD research have focused on environmental factors and nutrition.

Certain chemicals found in the environment may interfere with behavior and learning. Researchers believe that these chemicals may contribute to ADHD. They include lead and polychlorinated biphenyls (PCBs). Research over the past several decades has shown that these chemicals have many different harmful health effects. As a result, the government has implemented stringent guidelines for using and disposing of these chemicals. However, children may still be exposed to them.

Lead, PCBs and ADHD

Lead occurs naturally in the environment. Since the 1970s, lead exposure in high amounts is less common because leaded gasoline and lead paint are no longer used. However, even small amounts of lead can be harmful, especially to children. Potential sources of lead include:

• contaminated dust and soil
• paint chips from older homes
• drinking water from older plumbing systems that contain lead
• breast milk
• consumer products such as cheap jewelry or PVC blinds
• glassware or ceramics, especially if they were bought in another country

Exposure to lead has been linked to:

• lower IQ
• reading and learning disabilities
• disruptive behavior in the classroom
• reduced ability to pay attention
• increased risk of antisocial and delinquent behavior in childhood
• increased risk of criminal behavior in adulthood

PCBs are industrial chemicals that were used for many years in electrical equipment, hydraulic systems and other applications. They have been banned in the U.S. since 1976 and in Canada since 1977. However, they stay in the environment and in the body for years. Children may be exposed to PCBs before birth, as PCBs cross the placenta. Additionally, children can be exposed by drinking breast milk or by eating fish.

That said, the mainstream media has been reporting on the benefits of fish and supplementing with fish oil for years. Studies have shown that the Omega-3s found in fish oil helps prevent and fight symptoms related to ADHD, including hyperactivity, as well as a plethora of other conditions. While Omega-3s can be found in flaxseed, walnuts and a few other foods, the most beneficial form of Omega-3, containing 2 fatty acids – EPA and DHA – which are essential in preventing and fighting both physical and mental illness, can be found only in fish. Be sure to take fish oil products from companies that follow strict procedures to eliminate environmental contaminants to assure the highest purity of its fish oil supplements.

Nutrition and ADHD

Fast food, soda, and sweet snacks may be our child’s favorite foods, but they’re also probably the worst for those with ADHD. In fact, according to two researchers from Children’s Memorial Hospital in Chicago, a relatively simple diet low in fats and high in whole grains, fruits, and vegetables is one of the best alternatives to ADHD drugs. As mentioned above, healthy fats such as Omega-3s have also been shown to help in some controlled studies.

Additionally, according the Australian Raine study, a compelling study that followed children from birth to age 14, the development of ADHD was significantly associated with “Western” diets that are rich in saturated fats and sugar. “Healthy” diets that consisted of quality proteins, including low-fat fish and dairy products, and with a high proportion of vegetables, fruits, and whole grains were shown to be beneficial for children with ADHD.

Interestingly, research indicates that nutrition that is good for the brain is likely to be good for ADHD. When customers ask about nutrition and ADHD, recommend the following basic nutritional regimen to minimize symptoms associated with ADHD:

• Eat a high-protein diet. Foods rich in protein including chicken, turkey, fish, eggs, beans, nuts, soy and dairy products are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other. Protein can prevent surges in blood sugar, which increase hyperactivity.
• Decrease simple carbohydrates such as candy, corn syrup, honey, sugar, products made with white flour, white rice and fried potatoes.
• Increase complex carbohydrates, including fruits, vegetables and whole grains.
• Increase healthy fats (Omega-3 fatty acids), including tuna, salmon, other cold-water white fish, walnuts, olive oil and canola oil.

Many diets are deficient in key vitamins and minerals that may improve attention and alertness. Dietary supplements can often fill in these dietary gaps. When your customers ask about supplements for ADHD, the following may be beneficial:

• Multivitamin: If your child is a picky eater or just doesn’t eat a healthy diet, he or she won’t get the daily recommended value of vitamins and minerals. A daily multivitamin will ensure that he or she will. Be sure to buy a multivitamin that does not contain artificial colors and flavors, which are known to increase hyperactivity in some children with ADHD.Note: Starting in 1975, Benjamin Feingold proposed that artificial colors, flavors, and preservatives might lead to hyperactivity in some children. Recent British research indicated a possible link between consumption of certain food additives including artificial colors or preservatives and an increase in activity. Based on this and other recent studies, the American Academy of Pediatrics recommends that eliminating preservatives and food colorings from the diet is a reasonable option for children with ADHD. Both children and adults with ADHD should avoid the following substances:&#10003 Artificial colors, especially red and yellow
  &#10003 Food additives such as aspartame, MSG (monosodium glutamate) and nitrites

• B Vitamins: Studies suggest that giving children who have low levels of B vitamins a supplement improved IQ scores (by 16 points) and reduced aggression and antisocial behavior. Vitamin B-6 has been shown to increase the dopamine levels in the brain, which improves alertness.
• Zinc: Zinc synthesizes dopamine and augments the effects of the ADHD drug methylphenidate. Low levels of this mineral correlate with inattention.
• Iron: Iron is also necessary for making dopamine. In one small study, ferritin levels (a measure of iron stores) were low in 84 percent of ADHD children compared to 18 percent of the control group. Low iron levels correlate with cognitive deficits and severe ADHD.
• Magnesium: Sufficient levels of magnesium have a calming effect on the brain.

Herbs are also beneficial for children with ADHD. The following herbs are great recommendations for your customers whose children may have symptoms associated with ADHD:

• Ginkgo and Ginseng: Both are cognitive activators. They act like stimulants without the side effects. Typically, adults and children who take ginkgo and ginseng improve on ADHD rating scales, and are less impulsive and distractible. Asian ginseng may overstimulate younger children. If this happens to your child, switch to American ginseng.
• Pycnogenol: An extract made from French maritime pine bark, pycnogenol was found to improve hyperactivity and sharpen attention. The herb pycnogenol is also rich in polyphenols, antioxidants that protect brain cells from free radicals. The first double-blind study on pycnogenol was published in 2006, showing the herb’s efficacy.
• Rhodiola Rosea: This herb can improve alertness, attention and accuracy. It is likely to stimulating for young children inclusive to age 12. However, it can be very beneficial for kids in junior high, high school and college.

ADHD is impacting today’s youth at an exponential rate.  Many of our children struggle with this disability every day.  Parents should work closely with teachers, counselors and their health professionals to address symptoms associated with ADHD.  As a natural products retailer, you can have a profound influence on a nutrition and dietary supplement protocol for this condition. Understanding this very prevalent neurobehavioral disorder will go a long with your customers.

Mark Becker has worked as a natural products sales and marketing executive for 15 years. He has written more than 250 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For almost 30 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 100 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement and homeopathic regimen to support his athletic, professional and personal endeavors. Follow Mark Becker on Facebook at http://www.facebook.com/marklbecker/posts/387591877933686#!/marklbecker or http://www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast.  Follow Mark on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.EnergyatLast.com.
References:

The ADHD Molecular Genetics Network. Report from the third international meeting of the attention-deficit hyperactivity disorder molecular genetics network. American Journal of Medical Genetics, 2002, 114:272-277.

American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders: DSM-IV-TR. Washington: American Psychiatric Association, 2000.

Centers for Disease Control and Prevention (CDC), Vital and Health Statistics (December 2010; Series 10, Number 247).

Howard, A., Robinson, M., Smith, G., Ambrosini, G., Piek, J., & Oddy, W. (2011). ADHD is associated with a “Western” dietary pattern in adolescents. Journal of Attention Disorders, 15 (5), 403-411.

McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok E, Porteous L, Prince E, Sonuga-Barke E, Warner JO. Stevenson J. Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. Lancet, 2007 Nov 3; 370(9598):1560-1567.

The Healing Power of Pine Bark. (2006). Saturday Evening Post, 278 (2), 53.

Mark Becker

I have been writing articles focusing on exercise for almost a decade. During this time, I have lived a life of health and wellness that has included a disciplined exercise regimen. I have personally experienced the many benefits exercise has to offer. And I express these experiences in my articles.

Yet I often wonder if I will run out of material to write about. However, my monthly research continues to uncover new and compelling information on the impact exercise has on a wide range of health conditions for both children and adults. And this month is no different. That said, my May article will explore how exercise impacts autism.

Did you know that 20 years ago autism affected about one in 2000 children? Today, it affects one in 110 children. In other words, autism prevalence has increased dramatically over the past 20 years. In fact, it has increased an estimated 600%.

Today, nearly one percent of children are diagnosed with some form of autism.

Autism is a complex neurobiological, developmental disorder that is typically diagnosed in childhood and often lasts throughout a person’s lifetime. Children diagnosed with autism may experience an impaired ability to communicate and relate socially, a restricted range of activities, and repetitive behaviors including following very specific routines.

The causes of autism are unknown and preventative measures have yet to be discovered. However, certain behavioral therapies can result in significant improvements for many young children with autism. That said, new research suggests that exercise and other physical activities can be a useful addition to traditional behavioral interventions, leading to improvement in symptoms, behaviors, and quality of life.

Physical exercise benefits any child. However, it has particular benefits for children with autism. These children experience problems with communication, social skills and behavior, including:

Problems with fine motor skills

• Difficulty with sensory integration
• Poor attention span
• Poor coordination
• Difficulty with visual tracking of moving objects
• Slow reaction times

Childhood Obesity and Autism

Childhood obesity has been a national epidemic for years. In the U.S., 16% of all children ages 2-19 are overweight. That figure goes up to 19% for autistic children.  And an additional 36% of autistic children are at risk for being overweight. This means that more than half of all children with autism are either overweight or at risk for being overweight. Overweight children are at an increased risk for numerous health problems, both in childhood and as adults, including diabetes, cardiovascular disease, bone and joint problems and depression. The effects of these conditions could have an even greater health impact on children and adults with autism in combination with the usual autistic symptoms.

Despite the profound benefits exercise has to offer, exercise is often overlooked by parents due to their own inactive lifestyle or the inability to make the connection between exercise and its extreme benefits for autistic children. Exercise is a great alternative to the potentially harmful drugs that are often prescribed by doctors.

Actually, there is no known medical cure for autism, yet doctors prescribe medication all the time. Why? Well, the answer is simple. Doctors prescribe medication not for the autism itself, but for the specific symptoms of autism, including behavioral issues, anxiety or depression, mood swings (bipolar disorder), obsessive compulsive disorder, attention issues and hyperactivity. The rationale is that often, when symptoms are treated, children with autism are better able to learn, communicate and generally connect with others. Is this a smart approach? This is something you and your healthcare practitioner will have to determine.

That said, not only is exercise inexpensive, it is safe and healthy. And it should be one of the first interventions for an autistic child. However, designing an exercise routine for an autistic child can be challenging. Autistic children who are unaccustomed to exerting themselves physically may be resistant to exercise routines. Therefore, before considering this option, it is important to be able to manage the behavior of the autistic child before introducing an exercise routine. If the child’s behavior can be managed, then an exercise routine should be designed around the interests of the child.

A well-designed exercise program should take into account the functioning level of the autistic child and his or her strengths and weaknesses. By consistently adhering to an exercise routine, autistic children can be challenged to overcome sensory deficits and cultivate a sense of discipline and self-esteem.

Engaging in team sports, when managed correctly, can be a great way for autistic children to develop physical skills and work with other children.

Team sports for children have become part of the fabric of American families for years. However, team sports have to be carefully considered for autistic children due to complications related to team work and communication. These aspects of team sports may overwhelm an autistic child. However, with the right timing and approach, team sports could be part of your child’s development of other skills. In fact, sports may afford opportunities for socialization, particularly if peers who have been taught to serve as tutors or models are available during the activity. And, in some cases, sports may help prevent problem behavior such as aggression.

Ideally, parents of autistic children should incorporate time into their lives to exercise with the child. An exercise routine should incorporate variety in order to stimulate and sustain the interest of the autistic child. In fact, autistic children should not perform the same exercises daily.

That said, be aware of professionals that require mastery of an exercise routine before initiating new exercises. Mastery is difficult for autistic children to achieve immediately. Some professionals make autistic children repeat the same exercise routines daily, until they are able to perform them well.

However, this approach is highly counterproductive. It fosters boredom and resentment and does not acknowledge that it takes time for the autistic child to strengthen their bodies before they can perform the exercises satisfactorily.

Hence, it makes more sense to expose the autistic child to various combinations of exercises that are repeated no more than once or twice a week. Over time, autistic children will gradually master these exercises.

Select the Right Exercises

Exercise is a great way for children to stay fit and develop into healthy adults.

Autistic children often have difficulties with any form of exercise that requires coordination. Therefore, initially it is important to identify exercises that are simple to do. Consider the following:

Proprioceptive System: Helps children (and adults) locate their bodies in space. Autistic children often have poor proprioception and will need help with developing coordination. Exercise routines may include using light weights, bouncing on a trampoline, skipping or pushing heavy objects.

Vestibular System: The Vestibular System is located in the inner ear. It responds to movement and gravity and impacts sense of balance, coordination and eye movements. Activities may include:

• hanging upside down
• rocking in a chair
• spinning
• rolling
• somersaults
• cartwheels
• dancing

All the activities mentioned above involve the head moving in different ways that stimulate the vestibular system. Watch the child closely to be sure the movements are safe. Back and forth movements are less stimulating than side-to-side movements. The most stimulating movements are spinning or rotational and should be conducted cautiously. Parents should try to create activities that will combine a combination of these movements. A rocking motion will normally calm a child while vigorous motions like spinning will stimulate them. Autistic children tend to enjoy merry-go-rounds, being tossed on to a soft surface or jumping on trampolines. Parents should test the various activities to gauge the child’s interest and safety of the activity.

Learning new skills involving movement: Skills such as tying shoe laces or riding a bike can be difficult as they involve sequential movement. Exercise such as swimming, obstacle courses, constructional toys and building blocks will help in the learning of new skills.

Bilateral Integration: An autistic child may have difficulty using both sides of his or her body simultaneously. Activities such as crawling, hopscotch, skipping, playing musical instruments, playing catch and bouncing balls with both hands are some exercises that can help with bilateral integration.

Advancing the Exercise Routine

A truly valuable exercise routine should evolve with the progress of the autistic child. That said, autistic children should be exposed to new physical activities that require increased levels of complexity once a prior routine has become easy to do. The autistic child will show signs of increased strength and coordination and will be able to participate in activities that they were previously unable to do.

By creating a diverse exercise routine that consists of appropriate exercises, the autistic child will realize a profound escalation in quality of life. The continuous evolution of an exercise program will further motivate an autistic child to engage long term in this healthy lifestyle.

Once you establish effective exercise strategies that work for your autistic child, I urge you to share those ideas with others who may have autistic children. While some guidance for working with autistic children are better suited to a more structured environment, it is important to understand that any successful strategy can be adapted for use in any setting. When parents, teachers, and therapists work together, the autistic child will make meaningful strides. It’s a challenging road, but one worth taking.

Mark Becker has worked as a natural products sales and marketing executive for 15 years. He has written more than 250 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For almost 30 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 100 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement and homeopathic regimen to support his athletic, professional and personal endeavors. Follow Mark Becker on Facebook at http://www.facebook.com/marklbecker/posts/387591877933686#!/marklbecker or http://www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast.  Follow Mark on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.EnergyatLast.com.

Mark Becker

Long-time natural products industry executive Mark Becker has recently completed his 100th marathon – The Los Angeles Marathon on March 18, 2012. Mark completed the 26.2-mile course from Dodger Stadium to Santa Monica in 5:16:53.

For almost 30 years, Mark has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 100 marathons and numerous other events including ultra marathons and rough water swims from Alcatraz to the mainland.
Mark credits his longevity in endurance racing to a comprehensive supplement regimen that includes the antioxidant Oligonol. This dietary supplement contains oligomerised polyphenols – the first supplement in which polyphenol polymers have been successfully converted into oligomers. These molecules have superior bioavailability and much greater biological activity. In fact, clinical studies support Oligonol’s efficacy for increased nitric oxide and reduction of fatigue.

“I’ve always taken supplements that increase nitric oxide, explains Mark. “Nitric oxide has had a profound impact on my success because it’s responsible for blood flow, oxygen delivery, glucose uptake and muscle velocity. When I train and race, Nitric Oxide opens the blood floodgates, which promotes increased blood flow and oxygen. This significantly increases my endurance and recovery.”

Oligonol was developed by Amino Up Chemical Company of Sapporo Japan and is available in the US from Quality of Life Labs. It is a safe, unique and highly efficacious dietary supplement. Quality of Life is a highly innovative research-driven company with a unique mission – to guarantee that every ingredient in every one of their products is backed by human clinical studies and delivered in dosages consistent with the clinical research.

Mark Becker has worked in the natural products industry as a marketing and sales executive for almost 15 years. He has written more than 250 articles and has either hosted or been a guest on more than 500 radio shows. He obtained a BA in Journalism from Long Beach State University and did his Master’s work in Communications at Cal State Fullerton. For more information, contact Mark Becker at mark@energyatlast.com or access www.EnergyatLast.com.

Access www.EnergyatLast.com on Facebook at http://www.facebook.com/energyatLast
Follow Mark Becker on Twitter at http://twitter.com/becker_mark.

Mark Becker

The New Year is a time of new beginnings. It’s a time to reflect on the past year and look forward to the year ahead. For so many, the New Year is an opportunity to honestly evaluate yourself and set realistic goals for the coming year. And, so often, the focus is on health. On January 1, 2012, thousands of people across the country genuinely commited to eating healthier and establishing an exercise routine.

In fact, according to www.Bing.com, in 2011, the top two searches after the New Year included weight loss and fitness. People have the best intentions in the New Year and vow to do all sorts of things to better their lives, from beginning an exercise routine to managing their money more carefully. However, whatever goal s you set, how many will make it through the entire year and beyond?

More often than not, people do not stick to their New Year’s resolution for very long. In one study conducted over two years, about one in five people, or 20 percent, are able to maintain their resolution for an entire year. Three in five, or 60 percent, had abandoned their resolution within six months.

Another study published in the Journal of Clinical Psychology in 2002 found that 75 percent of people stick to their new goals for only one week. Only 46 percent are still on track six months later. Men achieved their goals more often if they set small measurable goals and women achieved their resolution 10 percent more often if they had a friend help them.

There are two things that are undeniable.  2012 will be here soon and when it does so will thousands of resolutions!  Do New Year’s resolutions really help promote change? Does setting any type of personal goal make a difference in whether or not we really stick to change? Research on the impact of resolutions suggests that it does help! However, as stated earlier, the majority of people who make some type of New Year’s resolution find that they don’t make significant progress towards their goal. Psychologists have found some very practical tips for improving your odds of achieving, or at least coming close to achieving, your New Year’s resolution.

Interestingly, it doesn’t appear to matter what type of resolution you make. For example, people who picked “weight loss” weren’t more or less likely to keep their resolution than people who picked “improve my relationship.” It also doesn’t appear to matter whether you are male or female, or, for that matter, young vs. old.

What does matter is how you go about specifying your goal and if you are willing to incorporate change in your life in an effort to meet that goal. Change is very difficult. In fact, it is human nature to resist change.

For the best chances at keeping your 2012 New Year’s resolution, try the following five steps for success in accomplishing your New Year’s resolution:

1. Focus on One Resolution: Establish one resolution only. There is a much better chance of committing to that resolution if you stay focused on that one resolution. Working toward accomplishing that one goal will always make you feel better – guaranteed! If you establish more than one resolution and fall short on some of them, there is an innate sense of failure
2. Establish a Support System: While the motivation to change always comes from within, making a long-term commitment to accomplishing your goal often requires support from family and/or friends. Share your resolution with people who will keep you focused and on a path toward success. People who are close to you will provide encouragement and emotional support when you feel weakness set in.
3. Always Take Action: Don’t procrastinate. Get after your resolution and do so with enthusiasm. Making that initial effort is crucial when it comes to changing behavior. Changing a behavior creates a forward momentum and usually leads to more change. And the changes you make will become increasingly more pronounced. A word of caution: Making a big initial change is often too much of a shock and is not sustainable. Little incremental steps lend itself toward long-term commitment.
4. Don’t Let a Setback Discourage You: Often, when change is implemented, you will eventually experience a period of burnout. Frequently, there will be a regression to old ways. Understand that this is normal and plan for it. You should also make a plan on how you will get back to your new ways. For example, if your goal is to implement a new exercise routine four times a week, plan for the time when you may miss a workout. However, make every effort to avoid one missed day becoming two missed days. Reward yourself for pushing through this challenging time. The key is to move on quickly from your disappointments.
5. Be Specific About Your Goal: People who are successful with change are able to document what they will accomplish. Don’t be ambiguous about your resolution. Be specific! Setting a resolution of “eating healthier foods” is vague, and is bound for failure. However, establishing a goal of eating the recommended daily value of fruits and vegetables creates a hard number to shoot for.

Mark Becker

The U.S. economy continues its downward spiral largely as a result of the Standard & Poors downgrade of U.S. debt. And the European Sovereign debt crisis doesn’t help matters. Unemployment hovers at more than nine percent nationally. Prospects seem bleak for many business owners large and small. Or are they? Many business owners are thinking “out of the box” to streamline processes and be cost effective. The natural products industry is no different. With that said, many executive team members are turning to outsourcing as a viable approach to reduce overhead in an effort to increase their bottom lines, especially in the area of contract manufacturing.

The Evolution of Contract Manufacturing

Contract manufacturing has been in place since the inception of the dietary supplement industry decades ago. When the pioneers of this industry began to sell dietary supplements, most of them had no production areas or labs. Many finished product companies began with only a storefront. They had to depend on contract manufacturing that included the entire production process. Existing business conditions and the often prohibitive expense of owning a manufacturing facility has made outsourcing part of doing business for many companies. Many natural products brands are exploring outsourcing a wide range of manufacturing and delivery systems including tablets and softgels, powders, bars and beverages.

Market Drivers

The concept of specialization has been around for years. Companies will outsource certain areas of their business to other companies that are more competitive, have greater economies of scale, have stronger R&D — the list goes on and on. That said, contract manufacturing has grown significantly as a result of contract manufacturers possessing certain capabilities. And further growth has been fueled by the newly implemented cGMP (current good manufacturing practice) requirements for dietary supplements. The increasing quality expectations of the marketplace have also been addressed, in part, by third party GMP certifications offered by organizations such as NSF International and the Natural Products Association (NPA). Additionally, other certifications may be obtained by contract manufacturers such as ISO 9000 (International Organization for Standardization) certification, a family of standards that represents an international consensus on good quality management practices. Customers also want to be able to work with contract manufacturers that demonstrate flexibility and a willingness to assist in the development of new products that will eventually be brought to market.

As recent as a decade ago, you could literally create your own manufacturing system making supplements anywhere. While companies had to comply with general federal regulations, there were no specific federal laws governing the production of dietary supplements. Today, the cost of establishing a  GMP-compliant facility is north of seven figures. For this reason alone, finished product companies  outsource product manufacturing and position capital in other areas in an effort to build their businesses.

New delivery technologies, such as non-animal softgels, effervescent tablets and liquids, as well as new coatings, also help fuel the growth of contract manufacturing. These delivery technologies are highly specialized manufacturing techniques that require financial and human capital commitments. Reputable, forward-thinking, science-based manufacturers understand the need for innovation and will make every effort to improve their products to gain a competitive advantage. Moreover,  the consumer will have access to the very best products currently available.

Demand has also been a key market driver. If the consumer does not express a need  for supplements for better health, a better quality life and increased longevity, there would be no need for them. Hence, no opportunities for growth. In fact, the dietary supplement industry is experiencing  profound global growth. There is an increased desire to stay healthy fueled by a proactive, preventive  approach to health and increased healthcare costs. The desire to improve health is driving the demand for nutritional supplements worldwide.

Additionally, rising income levels, urbanization, a growing interest in sports, and a worldwide obesity epidemic have also been driving factors for natural products, including dietary supplements.

Key Benefits

For a supplement maker, the decision to outsource all or part of its manufacturing is a choice to outsource a critical operations component. Outsourcing is not a new concept in business. In fact, it has been around since the industrial age. Many well known US companies rely on it including Yahoo!, Coca-Cola, Amazon, Sprint PCS, Home Depot, United Airlines, Ford Motor Co and Orbitz. Outsourcing provides a wide range of benefits including:

• Access to professionals with specific skill sets and expertise
• Reduction in overhead as a result of reduced operating costs
• Offloading of non-core functions, which increases efficiency
• Access to best practices and proven methodologies
• Helps guide the focus on implementation of core competencies
• Frees up staff and other resources needed for mission critical projects

Contract manufacturing offers its highest value when specialty processes, patents, brands, ingredients and manufacturing methods are used. However, there is a common misconception that contract manufacturers do it for less, which is not always the case. In many scenarios, contract manufacturers do it differently or better. If vitamin companies are looking to build a commodity cheaper, they may have more success controlling costs by manufacturing products themselves. If they are looking to highlight brand excellence and value to the consumer, this is where contract manufacturing truly separates itself.

Another key benefit of outsourcing contract manufacturing is enhanced supply chain management.  The supply chain management is one of the most important strategic aspects of any business enterprise. Decisions must be made about:

• how to coordinate the production of goods and services
• how and where to store inventory
• whom to buy materials from
• how to distribute them in the most cost-effective, timely manner

Consider a typical manufacturer. Its supply chain is made up of many interrelated companies.  There are parts suppliers, component suppliers and subassembly suppliers. Further up the chain are the suppliers’ suppliers, finally reaching the raw materials suppliers at the far end of the chain.

Going downstream, back through the producing firm, the supply chain continues through the warehousing and distribution channels and then through the retail channels, ending with the consumer.

The supply chain encompasses all activities associated with the flow and transformation of goods and services from the raw materials stage (at one end of the supply chain) through to the customer (at the other end of the chain), including all associated information flows.

For many dietary supplement manufacturers, supply chain management is a function of the relationship the brand marketer builds with its contract manufacturer. Open communication and established relationships can help reduce lead times and costs as both the manufacturer and customer are motivated by common goals.

Risk Factors

When outsourcing any element of a business operation, there are inherent risks, such as loss of hands-on control of the supply chain, oversight of regulatory compliance, breakdowns in production and intellectual property protection.

Supply chain management can be a tremendous asset for companies because it can reduce costs, improve profit margin and offer a better return on investment. However, those advantages do not mean there are no potential problems related to supply chain management that companies may need to address. Finished product companies have to be especially cognizant of losing control of the supply chain. As mentioned earlier, supply chain management is often determined by the relationship the branded company builds with its contract manufacturer. Optimal communication helps address potential problems such as lead times and costs.

Another crucial area that needs to be closely watched is risks related to product quality. Dietary supplement makers must monitor contract manufacturers to ensure their products are manufactured to specifications. Does the contract manufacturer maintain accurate batch records? Assay reports must be 100 percent compliant with government regulations. There are always risks when you provide this vital information to a third party.

This year, GMP certification requirements and deadlines have been a major hurdle for contract manufacturers. The contract manufacturer not only needs to be GMP compliant, but must judiciously follow the standards set forth by all of its customers. You have to be confident that after your initial GMP audit of the facility, the manufacturer’s interest in being compliant is as great or greater than your own.

Additionally, all products must have labels with full disclosure. Again, you must ensure that you have hired a reputable contract manufacturer.  In fact, as a safeguard, many finished product companies will send random samples to an independent testing lab.

Intellectual property is another hot button but can be circumvented by doing contractual due diligence up front. However, be sure to understand when you’re negotiating a contract, your company’s intellectual property (IP), whether patents, trade secrets or just employee know-how, may be more valuable than its physical assets. Therefore, address this area thoroughly as there is potential for significant loss.

Evaluating Potential Contract Manufacturers

A dietary supplements manufacturer or brand marketer must conduct a thorough audit and do its homework when considering outsourcing to a contract manufacturer. A good place to start is with GMP certification programs. Although GMP certification is not mandatory like compliance with federal GMPs, certifications are often a good place to start. Many companies are still in the process of becoming GMP compliant — no easy process.

Reputation is of utmost importance in the natural products industry. Consult with other companies that have used contract manufacturers. Talk to vendors as well. Vendors often  are a great resource of information as a result of their experiences with contract manufacturers.

After you’ve narrowed your choices, make arrangements to visit a facility. A physical inspection is crucial in an effort to see the operation firsthand. If you don’t have the requisite knowledge , consider bringing someone who does. During your audit, be sure to evaluate other products they are manufacturing. Obtain a list of current customers. Also, request a meeting with the quality and operations team. Acquire additional information by asking the contract manufacturer to complete  a paper audit.

As mentioned earlier, GMP/regulatory consultants can by very valuable. Strongly consider bringing in an outside consultant, as most have worked in various manufacturing companies and are extremely knowledgeable of contract manufacturing and audit processes. An unbiased examination and evaluation of a manufacturing process is crucial and is often accomplished best by a regulatory consultant.

An often overlooked detail is to check whether the contract manufacturer uses a clean room. If so, what does it look like and does it meet appropriate clean room standards? Does the contract manufacturer being considered have a class 10,000 grade clean room? In fact, is the contract manufacturer’s entire facility a class 10,000 capable (a rating that permits the handling of OTCs and pharmaceuticals) and ultra low-humidity controlled facility? These are additional details to strongly consider during an audit of a facility.

Finally, does the number of units to be outsourced make financial sense for  this particular contract manufacturer? During your audit, you must consider the cost of tooling and whether certain sized runs make sense.

Outsourcing Decisions

Generally speaking, for most finished product companies, the most challenging product to manufacture and package is outsourced. Different delivery systems,such as liquids, capsules, tablets and softgels, provide different challenges. In fact, softgels are routinely outsourced as softgel manufacturing is a niche operation. For example, many dietary supplement manufacturers have a fish oil offering — and fish oil is generally manufactured as a softgel. Softgel manufacturing has traditionally been the domain of large pharmaceutical, nutraceutical and cosmetic manufacturers due to a sizeable capital investment, space requirements and necessary environmental controls.

As such, many companies find it more effective and efficient to outsource everything from manufacturing to packaging, so they can allot resources to their core marketing competencies. Other companies will allot resources to bring in-house certain aspects of their manufacturing and packaging. Bottling is usually selected first because it’s the least complicated process. However, companies must always consider the quality and regulatory infrastructure that is now required when manufacturing dietary supplements. Hence, dietary supplement companies must make educated choices,  as there are many more factors to consider in today’s world of regulation and compliance.

Also, auditing your own internal resources is very important in an effort to make the best choices.  You can often solicit feedback from the contract manufacturer, but having someone to provide expert feedback on a wide range of details is highly preferable. This person must understand his company’s own internal capabilities and capital requirements and where the company is best served by outsourcing.

The Contract: Hammering Out an Agreement

A contact manufacturer and its client should share an ultimate objective: to define a process that establishes a working agreement between their companies and express that agreement in contractual form. As part of the contract, one company custom produces a finished dietary supplement product on behalf of their client. In many cases, the contract manufacturer will also handle the ordering and shipment processes for that client. As a result, the client does not have to maintain manufacturing facilities, purchase raw materials or hire labor in order to produce the finished goods.

The basic working model used by many contract manufacturers translates well into a wide range of industries. Since the process is outsourcing production to a partner who privately brands the end product, there are a number of different industries that can make use of a contract manufacturing arrangement. Hence, there are certain details that need to be hammered out to finalize the contact.

For example, a non-disclosure agreement should be put into place immediately. This agreement should be executed before discussing items such as marketing plans and formulas. Additionally, the following issues should be addressed and incorporated into the final contract once a decision has been made on a contract manufacturer:

• Confidentiality
• Liability insurance
• Access to batch records
• Access to formulas
• Access to audit the facility
• Export experience (if required)
• Inventory control
• Return/reject policy
• Testing policy
• Stability testing
• Formula/label review
• Credit terms

Each manufacturer may have a different policy. Be sure that you’re comfortable and have a clear understanding of what each issue entails so that there are no unpleasant surprises later on.

Reputable contract manufacturers will always accommodate physical audits and will disclose any relevant issues. A well established contract manufacturer will already have contracts that clearly delineate responsibilities and liability. It’s always a good idea to have your own counsel review everything, including contracts and label claims.

Finally, expectations must be established by both the finished product company and the contract manufacturer. These expectations must be determined once clearly defined finished product specifications are finalized.

The Pros and Cons of Using Multiple Contractors

Many larger companies work with more than one contract manufacturer to produce the same finished product in an effort to have an uninterrupted product flow. As mentioned earlier, for many dietary supplement manufacturers, supply chain management is one of the most important strategic aspects of any business enterprise for an uninterrupted supply to their customers. Decisions must be made on a wide range of issues including (1) how to coordinate the production of goods and services, (2) how and where to store inventory, (3) whom to buy materials from and (4) how to distribute them in the most cost-effective, timely manner. Therefore, finished product companies  must make every effort to have this type of relationship with more than one contract manufacturer for optimum supply chain management.

However, finished product manufacturers must also consider that they may not be able to leverage volume for better pricing. And price breaks are crucial in any volume business.

Additionally, depending on the relationship, sometimes contract manufacturers may be able to work together to address technical and manufacturing challenges that may arise. Obviously, there are more resources to draw from when a company works with more than one contractor.

Additional benefits include being able to meet demand as a result of the other resources. In the dietary supplement industry, spikes in demand can arise very quickly due to new science, trends and media exposure, among other factors.

Another benefit to working with more than one contract manufacturer is that the dietary supplement manufacturer may get better pricing on a specific aspect of the manufacturing process. Furthermore, there is also potential transportation savings with manufacturers in different geographical regions.

Overseeing the manufacturing process is another concern for companies considering more than one contract manufacturer. Just by the very nature of the complexities of manufacturing dietary supplements, many supplement makers find it much easier to troubleshoot problems with one contract manufacturer than with more than one. Sourcing a single contract manufacturing allows for sole ownership of the process when there are issues rather than contract manufacturers pointing fingers at each other. Moreover, shipping to multiple contractors increases costs and lead times as well creates more points where the supply chain may break.

Additional risk factors include a lack of product consistency between multiple manufacturers, and increased vendor qualification and audit parameters.

The Impact of Outsourcing on Scalability

When a business faces challenges, it can simply cease to operate. Or the business can scale down to a potential profit by streamlining processes that will eliminate all unnecessary expenses and labor. While some choose to end operations, others have tried to outsource and have succeeded. By eliminating the significant costs of maintaining a GMP-certified manufacturing facility, companies can budget these resources in places that will more effectively drive sales.

Mature industries such as banking, pharmaceuticals and insurance have been outsourcing for decades—even before the term became popular. These vertical businesses have standardized processes in their industries that enable them to easily scale—based on the economy and market conditions.

In today’s economic environment, outsourcing has become available to small- and medium-sized business owners and online professionals as well.  And you can expect the same level of scalability, efficiency and cost savings that exists in other well-managed businesses that outsource parts of their operations.

In fact, according to recent research, most outsourcing strategies are intended to produce immediate improvements to the bottom line for businesses. While this is an obvious reason to outsource, with the economy lackluster at best, the flexibility to scale up or scale down (based on a business’ needs) has been the determining factor to outsource.

As such, business leaders are using outsourcing to build flexibility and scalability into their business models and to gain access to a comprehensive pool of skills at competitive costs.

With no end in sight to the U.S. economic woes, many companies, especially those that don’t have existing outsourcing arrangements in place, are considering outsourcing as a viable means to scale one way or the other. For example, if your business doubles in one month, it may not be significant for your existing contract manufacturer to manage the increase in work. However, as a company becomes larger, and becomes a more significant customer to a contractor, both the customer and the contractor must proceed with  caution and periodically evaluate the agreement going forward. A contractor needs to be cognizant of being too heavily dependent on a particular customer. If a customer represents more than 25% sales, that is a warning sign for both sides. The  customer must consider how much more capacity the contractor is capable of providing. And the contract manufacturer must have a strategy in place in the event the finished product company makes other outsourcing plans.

Finally, companies that already have outsourcing in place are re-evaluating their outsourcing decisions to find contact manufacturers that offer more business continuity and integration.

In an economic setting that has seen large, mainstream brands of all kinds perish,  a successfully executed outsourcing partnership could make the difference in a company’s ability to ride out these challenging times. The flexibility to bring on additional resources in times of growth without committing to additional overhead, has been an invaluable solution to businesses owners of all sizes. In addition to providing scalability, as mentioned earlier, outsourcing allows the executive team to focus on the core competencies of the business.

In addition to providing businesses with instant scalability and service flexibility, outsourcing also provides dietary supplement makers with access to new developments, including technology and packaging,  without the expense. Technology is constantly changing and could prove to be a key factor to streamline processes and, ultimately, increase revenue.

In fact, many savvy business leaders believe any hesitation to outsource may greatly impact a company’s chances to successfully scale for growth in a brutally competitive business environment. Consumer confidence hovers at all time lows which creates unpredictable consumer behavior and purchasing decisions.

Always carefully scrutinize your contract manufacturing relationships when looking to expand your business and make it globally competitive. When considering a contract manufacturer, be sure they are outfitted to manage the continuously changing needs of your business when scaling up and when scaling down.

At a certain sales volume, investing in your own dedicated manufacturing facility may make sense. This investment will enable the business to maximize margins and have direct control of the supply chain.

For a dietary supplement brand, the decision to outsource its manufacturing is a choice to contract out a vital aspect of that organization. The economy of 2011 and beyond requires  that natural products company owners make savvy business decisions. Outsourcing to a contract manufacturer may be one of those key decisions. Many factors need to be considered and they all have to do with evaluating the overhead that comes with doing your own manufacturing. For those companies that do not have the considerable resources required to  manufacture their products on their own, outsourcing can truly become a business lifeline.

Acknowledgements:

• Trail Benedict, Vice President, Research & Development at Bio-Tech Pharmacal, Inc., www.biotechpharmacal.com
• Robert Berger, MS, MVSc, PhD, Editor-In-Chief/President, Nutricula, www.nutricula-u.com
• Al Forman, Co-Founder/Chairman, Nutricula, www.nutricula-u.com
• Jay Kaufman, President and CEO, Paragon Laboratories, Torrance, CA, www.paragonlabsusa.com
• Scott Mitchell, Director of Operations, Heel USA, Albuquerque, NM, www.heelusa.com
• Buddy Ojeda, CN, health educator and radio personality, CEO, Training Solutions on Demand, wwwTrainingSolutionsOnDemand.com
• Eugene Ung, CEO, Best Formulations, City of Industry, CA, www.bestformulations.com

Mark Becker

I am almost 51 years old and am in great health. As of this writing, I had completed the Los Angeles Triathlon 9 days ago. Next week, I will be running my 96th marathon in Long Beach, California. I recently had a physical and my HDL was 109 (do you believe that)! I am fortunate in that over the years I have educated myself about nutrition, dietary supplements and the benefits of exercise. I have been privileged to know so many brilliant people who have taught me so much about health and wellness.  No doubt that I am one of the fortunate ones to have been exposed to all of this. However, it wasn’t always this good.

Believe it or not, in my adolescent and teen years, I battled weight problems.  To my credit, I realized at a very early age maintaining a healthy weight was always going to be a challenge. I made up my mind on several occasions to tackle dieting. I worked very hard in concert with direction from my Mom to lose weight – and lose it sensibly and in a healthy manner. However, as is so often the case, bad habits would return and so would the weight. As a youth, I was a classic yo-yo dieter, first losing 30 pounds and then putting it back on again.  Unfortunately, I hadn’t yet discovered the profound benefits of exercise.

Then I had my “it” moment. When I was 22 years old, I truly became cognizant of health and wellness. In October of 1982, I saw a world-class triathlete namedJulie Moss stagger to the finish line in the 1982 Ironman Triathlon World Championships in Kona, Hawaii. I had never witnessed such determination, drive and a will to succeed. She would not be denied. She changed my world forever.

Fast forward 30 years.  During this time, two of my greatest passions became exercise and nutrition. I have competed in approximately 300 endurance events, from ultra marathons to marathons to triathlons to long-distance rough water swims.  There is no doubt that “the runner’s high” is the real deal.

I think back and wonder: what if it hadn’t turned out this way? Where would I be now? I may very well have been one of the 13.0 million men (11.8 percent of all men) ages 20 years or older that have Type 1 or Type 2 Diabetes.

According to the National Diabetes Information Clearinghouse (NDIC):

• Among U.S. residents ages 65 years and older, 10.9 million, or 26.9 percent, had diabetes in 2010.
• About 215,000 people younger than 20 years had diabetes—type 1 or type 2—in the United States in 2010.
• About 1.9 million people ages 20 years or older were newly diagnosed with diabetes in 2010 in the United States.
• In 2005–2008, based on fasting glucose or hemoglobin A1C levels, 35 percent of U.S. adults ages 20 years or older had pre-diabetes and 50 percent of adults ages 65 years or older had pre-diabetes. Applying this percentage to the entire U.S. population in 2010 yields an estimated 79 million American adults ages 20 years or older with pre-diabetes.
• Diabetes is the leading cause of kidney failure, nontraumatic lower-limb amputations, and new cases of blindness among adults in the United States.
• Diabetes is a major cause of heart disease and stroke.
• Diabetes is the seventh leading cause of death in the United States.

Different Types of Diabetes

For many, there is a lot of confusion about the different types of diabetes. There are 3 main types of diabetes:

Type 1 Diabetes: An autoimmune disease where the immune system attacks and destroys the insulin-producing beta cells in the pancreas. The pancreas then produces little or no insulin. A person who has type 1 diabetes must take insulin daily to live. Currently, scientists do not know exactly what causes the body’s immune system to attack the beta cells, but they believe that autoimmune, genetic, and environmental factors are involved. Type 1 diabetes accounts for about 5 to 10 percent of diagnosed diabetes in the U.S.

Type 2 Diabetes: The most common form of diabetes is type 2 diabetes. According to the NDIC, about 90 to 95 percent of people with diabetes have type 2 diabetes. Type 2 diabetes affects the body’s ability to use:

• sugars
• starches
• fats
• proteins

Your body needs various fuels for energy and this disease disrupts normal energy metabolism both at rest and during physical exercise.

Our bodies normally change sugars and starches into a usable form called glucose. Glucose is carried by the blood to various tissues, such as skeletal muscle. Insulin (a hormone made by the pancreas) must be present for glucose to enter skeletal muscle. Once glucose enters the muscle cell, it can be broken down and used for energy or stored for later use.

With type 2 diabetes, some insulin is produced but the body does not use it efficiently. Also known as  insulin resistance, type 2 diabetes prohibits glucose from entering the muscle cells. Hence, blood glucose rises to unhealthy levels. If unchecked, elevated glucose levels could lead to heart disease, kidney failure, blindness and nerve dysfunction.

Unlike type 1 diabetes,  type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history of the disease, as well as other cardiovascular risk factors, including high blood pressure, high cholesterol, obesity and a sedentary lifestyle.

Gestational Diabetes: Some women develop gestational diabetes late in pregnancy. This form of diabetes usually disappears after the birth of the baby. However, women who have had gestational diabetes have a 40 to 60 percent chance of developing type 2 diabetes within 5 to 10 years. Maintaining a reasonable body weight and being physically active may help prevent development of type 2 diabetes.
About 3 to 8 percent of pregnant women in the United States develop gestational diabetes. Gestational diabetes is caused by the hormones of pregnancy or a shortage of insulin.

Diabetes and the Pancreas

With the recent passing of Apple CEO Steve Jobs of pancreatic cancer, I would be remiss not to mention diabetes and its connection to the pancreas. In a healthy person, the pancreas, an organ behind the stomach, releases insulin to help the body store and use the sugar from the food you eat. Diabetes occurs when:

• the pancreas does not produce any insulin
• the pancreas produces very little insulin
• the body does not respond appropriately to insulin

As mentioned earlier, unlike people with type 1 diabetes, people with type 2 diabetes produce insulin. However, the insulin the pancreas secretes is either not enough or the body is unable to recognize the insulin and use it properly.

Is there a relationship between diabetes and pancreatic cancer? According to one study, there is. A 2008 Mayo Clinic study found that 40 percent of pancreatic cancer patients were diagnosed with diabetes prior to their pancreatic cancer diagnosis. The study, published in the January 2008 issue of Gastroenterology, revealed that the onset of diabetes appears to be many months (in some cases up to two years) prior to cancer diagnosis. This information provides researchers with an important clue for earlier detection of pancreatic cancer.

Almost 37,000 people died in 2010 from pancreatic cancer, the fourth-leading cause of cancer death in the United States. Health professionals struggle with treating pancreatic cancer as patients seldom exhibit symptoms until the cancer is at an advanced stage. That said, fewer than 5 percent of pancreatic cancer patients survive five years after diagnosis.

Type 2 Diabetes and You

For the purpose of this article, I’ll elaborate on the most common form of diabetes – type 2 diabetes. As previously mentioned, the incidence of type 2 diabetes is on the rise, which health professionals largely attribute to the rise in obesity. According to the American Diabetes Association, the number of Americans with diabetes is expected to increase to more than 30 million by 2030. And the increase in childhood obesity may be the reason more young children are being diagnosed with the disease.

The good news is that easy-to-implement lifestyle changes can prevent and, in some cases, reverse the course of this disease.  Ironically, the same methods that are used to prevent type 2 diabetes, including a healthy diet and regular exercise, can be used to control and possibly even reverse its progression.

Exercise Can Help

The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Implementing a regular exercise routine enables cells to better respond to insulin which enables proper blood glucose uptake.

In addition, exercise has profound cardiovascular benefits. Exercise decreases blood pressure, cholesterol levels and body fat. And for every 10 pounds of weight that is lost, a 20 percent improvement in insulin sensitivity occurs.

The key is to be realistic about implementing an exercise routine. Create a routine that is enjoyable. Design a routine with a long-term commitment in mind. If your routine is one that is too difficult or not enjoyable, it is virtually impossible to make a realistic long-term commitment.  Remember, if you’ve been diagnosed with type 2 diabetes, you need to look at exercise in a whole new paradigm. All of a sudden, exercise becomes a natural health solution.  Similar to altering your diet, exercise naturally lowers blood sugar, even if you don’t lose weight. Work with your health care professional on an exercise regimen that makes sense based on your current health status.

Always Start Slow!

As mentioned earlier, you should always design an exercise routine with a long-term commitment in mind. That means it must be enjoyable and manageable. Studies have revealed successful exercise strategies for type 2 diabetes. One of the more popular routines is using a pedometer and establishing a goal of taking 10,000 steps daily. A weekly goal should be 30 – 60 minutes of cardiovascular activity five times a week. However, initially, if exercise is unrealistic, alter your diet as a first step. Then do short (five-to 10-minute) walks before increasing your physical activity. Again, you need to determine what works best for you.

Do not be discouraged if you have a negative experience with initial workouts, especially if you are overweight. If you are obese or have another condition that affects your mobility (joint diseases), you may even need a customized exercise program.  One motivating factor is that exercise may reduce your need for blood-sugar-lowering drugs.

Be sure to remember that when you exercise, your muscles become more sensitive to insulin and absorb more glucose from the blood. However, like many characteristics of type 2 diabetes, your body’s response is often unique. In fact, exercise may also boost blood sugar. At first, test your blood sugar before, after, and even during exercise to see how your body responds.

Supplements for Blood Sugar

Since type 2 diabetes is strongly linked to lifestyle factors, such as diet, evaluating appropriate foods to eat is critical. However, in this day and age of processed foods, what are we REALLY putting into our bodies? That said, dietary supplements  play a huge role in addressing a wide range of health challenges, including type 2 diabetes. The following 4 nutrients have shown efficacy in clinical settings in helping the fight against type 2 diabetes:

Alpha-Lipoic Acid (ALA): A powerful antioxidant that protects cells from harmful free radicals. Studies show that ALA may improve diabetic neuropathy, glucose metabolism and insulin sensitivity. ALA also has the potential to lower blood sugar. Therefore, consult your healthcare professional  so that pharmaceuticals can be adjusted.

Chromium: An essential trace mineral that plays an important role in carbohydrate and fat metabolism. Chromium may also help body cells properly respond to insulin. In fact, studies have found low levels of chromium in people with diabetes. There are many promising studies suggesting chromium supplementation may be effective, but they are far from conclusive.

CoQ10 (Ubiquinol): CoQ10 is one of those encompassing dietary supplements with both general health benefits (anti-aging, antioxidant) as well as specific health applications (cardiovascular, diabetes, etc). It is a fundamental component in energy production, immune response and protection against damage by free radicals.

CoQ10 has been shown to impact cholesterol levels, help the circulatory system, influence blood sugar levels and provide support for heart health, all very important for people suffering from type 2 diabetes.

Co-Q10 is part of the mitochondrial electron transport system and is synthesized in all cells. It is essential to the body’s production of energy in the form of adenosine triphosphate (ATP). This holds special importance for the heart, which is loaded with mitochondria and has the body’s highest concentration of Co-Q10 because of the significant demands made upon it.

Aging reduces access to Co-Q10. Although Co-Q10 can be obtained from the diet, as well as synthesized in small amounts, these decline with age. The body’s declining capacity to extract and assimilate Co-Q10 in later years plays a role in the development of various cardiovascular conditions.

Ubiquinol is the reduced form of CoQ10 and the most highly absorbed. Ubiquinol is directly used in human metabolism as a lipid-soluble antioxidant. While standard CoQ10 (ubiquinone) supplements can be converted into ubiquinol in the body, this conversion can be less efficient in some individuals, based on age, genetics, blood sugar status or level of oxidative stress.

Magnesium: People with type 2 diabetes are often deficient in magnesium. According to the National Institutes of Health Office of Dietary Supplements, adjusting magnesium levels in people with type 2 diabetes may help improve insulin response and action.

When all is said and done, realizing optimal health is all about prevention. Be proactive. Understand that  type 2 diabetes is strongly linked to lifestyle factors — especially diet and exercise. The incidence of type 2 diabetes will keep on rising, due largely to the continued rise in obesity. Additionally, the tragic passing of Steve Jobs has brought Increased awareness to pancreatic cancer. Be cognizant of the possible connection between diabetes and pancreatic cancer. Finally, don’t be one of the almost two million people in the U.S. over the age of 20 that will be diagnosed with diabetes in 2011. Be a part of reversing this ugly trend.

Mark Becker

If you are one of those loyal and dedicated Nutricula readers, you know that I have contributed an article to each issue of Nutricula since the journal’s debut issue back in December of 2010. You also know that in every article I provide a certain amount information on exercise and how it applies to the particular theme of that month’s issue. Well, this month’s article is no different.

However, I feel somewhat challenged. The theme for the October issue of Nutricula is “Breast Cancer”. First, and most importantly, I am not a health professional. So how could I, in good conscience, write an article on this topic? What could I write that may be useful to you. Just what is the connection between breast cancer and my passion, exercise?

Well, when it comes to exercise and my passion for it, even a layman like me can provide some worthwhile tidbits of information. In fact, my research uncovered published studies by recognized health professionals and scientists that revealed a profound connection between breast cancer and exercise.

I often reflect on how I persevered during difficult periods in my life. Exercise, along with support from family and friends, always played a key role in getting me through tough times. In fact, there is actually a physiological explanation. Research conducted on exercise and depression has demonstrated that exercise does positively influence mood.

This phenomenon can often be attributed to endorphins.  What are endorphins? They are natural pain killers in your body. Believe it or not, endorphins work much like man-made stimulants. Once endorphins enter the bloodstream, you get a natural rush often referred to as “the runner’s high”. Endorphins work much like any other drug. However, the differences between endorphins and pharmaceuticals are:

• Endorphins are safer
• They are readily available
• They are MUCH stronger (and healthier) than pharmaceuticals

Additionally, exercise improves circulation which also has profound, tangible health benefits. All of a sudden, you’ll notice fatigue, headaches and other ailments associated with poor circulation will disappear when you exercise. When blood pumps faster, circulation increases which promotes feelings of alertness and energy.

Furthermore, when your body looks better, you feel better! Through conscientious physical activity, you lose weight, your muscularity increases because you have shed excess weight, and your skin looks healthier. In fact, you just plain carry yourself differently. It doesn’t take long before people start complimenting you. And, when you look in the mirror, you like what you see, so naturally you feel better.

That said, does exercise have any effect on breast cancer prevention, treatment and recovery? We already know that exercise helps reduce the chances of heart disease, high blood pressure, diabetes and countless other conditions. And, as I mentioned earlier, exercise also helps you lose weight, sleep better and feel better. But, how does exercise impact breast cancer? While exercise has not been proven to reduce the risk of breast cancer, studies indicate that exercise can offer some protection. Some studies suggest that exercise can reduce the risk of breast cancer in women because exercise lowers a woman’s ongoing exposure to estrogen, which is believed to contribute to cancer growth. Additionally, the muscular system, which makes up nearly half the weight of the human body, defends the body against deadly disease and illness. Exercising the muscular system is a great practice for cancer prevention and improving overall circulation.

According to Paz Eilat, MD, there are several biological mechanisms to explain the relationship between physical activity and breast cancer development. “Physical activity may prevent tumor development by lowering hormone levels, particularly in premenopausal women,” says Eilat.  “Also, exercise lowers levels of insulin and insulin-like growth factor I (IGF-I), improves immune response and significantly contributes to managing weight in an effort to avoid excess body fat.”

According to www.cancer.gov, the relationship between physical activity and breast cancer incidence has been extensively studied with more than 60 studies published in North America, Europe, Asia, and Australia. Most studies indicate that physically active women have a lower risk of developing breast cancer than inactive women.

Additional compelling information from www.cancer.gov suggests that exercise not only reduces breast cancer risk in both premenopausal and postmenopausal women, but high levels of moderate and vigorous exercise during adolescence may have profound protective benefits as a result of the natural pain killer endorphins and increased circulation. As is always the case, a lifetime of regular exercise is thought to be of greatest benefit for not only preventing breast cancer, but a whole host of other maladies as well. Additionally, women who increase their physical activity after menopause may also experience a reduced risk as opposed to inactive women. Existing evidence also reveals a decreased risk of breast cancer as the frequency and duration of physical activity increase. Health professionals recommend 30 to 60 minutes per day of moderate- to high-intensity physical activity as being optimum for a reduction in breast cancer risk. Always consult your health care professional for the regimen that is best for your particular situation.

The interesting thing is that exercise and weight control may work together in preventing breast cancer. Anne McTiernan, MD, Ph.D, an internist at the Fred Hutchinson Cancer Research Center in Seattle, found that the women in her study who exercised the most had a 22% decreased risk of breast cancer. While some studies have found a positive relationship between exercise and breast cancer, others have found no relationship at all. Either way, exercise is important for staying healthy and, when it comes to recovering from breast cancer, that’s when exercise really becomes important.

Can You Exercise if You’re Recovering from Breast Cancer?

Women recovering from breast cancer want to do so as quickly as possible. And exercise plays a major role in facilitating a fast and robust recovery . In fact, the recommendations for cancer survivors are no different from the recommendations for anyone who wants to improve his or her health: Exercise, eat a balanced diet, maintain a healthy weight, limit alcohol intake and do not smoke. In fact, according to www.mayoclinic.com, the aforementioned has  increased benefits for cancer survivors.

Cancer survivors who implement an exercise regimen into their daily routine will experience a wide range of benefits as follows:

• Increased strength and endurance
• Stronger immune systems
• Fewer signs and symptoms of depression
• Less anxiety
• Reduced fatigue
• Less difficulty sleeping
• Improved mood
• Higher self-esteem

When implementing an exercise routine, it’s very important to start slowly. The key objective is to work with your health care professional in designing an exercise routine that will bring about a LONG-TERM commitment.

The American Cancer Society recommends adult cancer survivors exercise for a minimum of 30 minutes at least five days a week. As your recovery progresses, this may increase.  It is also very important to remember that rest is vital for optimal recovery.

As previously mentioned, exercise has many benefits.  In fact, emerging evidence suggests that it may also reduce the risk of a cancer recurrence. Many cancer survivors are concerned about cancer recurrence and want to do all they can to avoid it. While this evidence is preliminary, there is undisputable  evidence that exercise has profound benefits for the heart, lungs and many other body systems. For this reason, cancer survivors of all kinds are encouraged to exercise.

What is the optimal amount of exercise for breast cancer prevention? What is the best possible exercise  routine for women with breast cancer as well as breast cancer survivors? No one has really designed an optimal exercise routine for these scenarios. Each situation is different. For example, for endurance athletes, research shows that too much exercise can actually be detrimental to mood. Athletes who over train can exhibit signs of mood disturbances.

That said, work with a trusted health care professional who has experience designing exercise routines for a wide range of health scenarios, including cancer prevention, treatment and recovery. Exercise may not be a cure-all, but it is the best known natural treatment for prevention of all forms of cancer and health in general.

Mark Becker

As I stood on shore at the 2011 2-mile Pier-to-Pier swim  from Hermosa Pier to Manhattan Pier contemplating the swim that lie ahead, I thought to myself, my great health has a lot to do with the sea life that thrives in the body of water before me – The Great Pacific Ocean!

What kind of sea life am I referring to? For the most part, cold-water fish, such as salmon and tuna, and Krill Oil. These creatures contain healthy fats also known as Omega 3s. I take Omega 3s every day – a lot. Every morning, I take about 5 grams (8 softgels) of an Omega 3 fish oil product containing 400 mg of EPA (Eicosapentaenoic  Acid) and 200 mg of DHA (Docosahexaenoic  Acid). This morning was no exception. Before my two-mile swim, I took my standard 5 grams. This gave me a great resource of energy in the form of healthy fats.

With that said, Omega 3s provide an astoundingly wide range of health benefits. I’ll outline these benefits later in this article. Personally, I take these Omega 3s for the following health benefits:

Energy: Omega 3 fatty acids serve as energy for the muscles, heart, and other organs as building blocks for cell membranes and as energy storage for the body.

Inflammation: Helps to combat the constant pounding I exert on myself when I

• do my long training runs, rides and swims
• race endurance events
• lift weights

Cardiovascular Health: For years, the American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week and/or supplement with Omega 3s. Be sure to take fish oil products from companies that follow strict procedures to eliminate environmental contaminants to assure the highest purity of its fish oil supplements.

Cognition:  The sad fact is that, as we age (I turned 50 this year!), our memory and our cognitive abilities in general are destined to decline (I’m not too vein to admit that I fall into this category). But much research suggests that Omega 3 fatty acids can improve brain function, reduce memory loss and slow down cognitive decline.

In additional to the aforementioned, clinical evidence also suggests that omega-3 fatty acids may also be used for:

• High cholesterol
• High blood pressure
• Diabetes
• Rheumatoid arthritis
• Systemic lupus erythematosus (SLE)
• Osteoporosis
• Depression
• Bipolar disorder
• Schizophrenia
• ADHD
• Skin disorders
• Inflammatory Bowel Disease (IBD)
• Asthma
• Macular Degeneration
• Menstrual pain
• Colon Cancer
• Breast cancer
• Prostate cancer

In fact, new research suggests that Omega 3 dietary supplements may aid psychiatric disorders and alcohol abuse. The research, done in a multi-year study at the Indiana University School of Medicine, examined omega 3 fatty acids at the molecular level to identify these potential benefits. They were then given to mice with constructed models of bipolar disorder, which induced depression and manic behavior when stressed.

According to the lead author of the study, Dr. Alexander Niculescu, the fatty acid DHA “normalized the behavior of the mice; they were not depressed and when subjected to stress, they did not become manic.” The research team also examined the molecular structure of their brains and were surprised to discover that DHA was modulating the problem areas.

Indiana University researchers were also surprised with another added benefit—mice given DHA also showed a reduced desire for alcohol, which the bipolar mice had become dependent on. After being given DHA, the mice drank less and were less likely to engage in alcohol abusive behavior.  Despite the fact this was an animal model, this research has great promise. Niculescu hopes that, in the future, omega 3s could be used to minimize the amount of prescription drugs needed to moderate psychiatric disorders.

What is EPA and DHA?

When health professionals and researchers discuss Omega 3 fats, invariably they discuss EPA and DHA. What is EPA and DHA?

EPA and DHA are two types of omega-3 fatty acids that are found in cold-water fish, such as salmon and tuna. Also known as polyunsaturated fatty acids, omega-3 fatty acids are essential to good health.

As an aside, Omega-3 fatty acids are long-chain polyunsaturated fatty acids that are liquid at room temperature. Their molecules consist of 18 to 22 carbon atoms linked together in a chain. Omega-3 fatty acids get their name because the first double bond occurs at the third carbon atom in the chain. Omega-3 fatty acids are essential fatty acids, and must be obtained from the diet because your body cannot make them.

As mentioned earlier, EPA is one of the omega-3 fatty acids found in cold-water fatty fish. According to www.livestrong.com, research into omega-3 fatty acids shows that they may be helpful in reducing depression and that it may be the EPA which is responsible for the beneficial effects.

DHA is another omega-3 fatty acid. Like EPA, it is also found in cold-water fatty fish, as well as seaweed. DHA plays a key role in the development of the nervous system and the visual system of newborn children. In adults, DHA keeps the brain functioning properly. Although DHA is produced in small quantities by the human body, the quantity produced is not enough. Therefore, you need to get DHA from your diet and in supplement form.

More examples of foods that are high in omega-3 fatty acids include halibut, sardines, albacore, trout, herring, shrimp, clams, catfish, cod, spinach, walnut, flaxseed oil and canola oil.

It is important to have a balance of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation while most omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids.

The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids. They include whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

Omega 3s For Vegetarians?

With the increasing popularity of vegetarian diets and the mounting fears about mercury and PCBs being in our seafood supply, many are turning to plant sources of Omega 3s. Good vegetarian sources of omega-3’s include:

• Flaxseed
• Flaxseed Oil
• Canola Oil
• Soybean Oil
• Soybeans
• Walnuts
• Walnut Oil
• Purslane

If you are an egg lover, believe it or not, you can find omega-3 eggs at many health food stores. These eggs are produced by chickens that are fed a high flaxseed diet.

Clary Sage Seed Oil (CSSO) is another vegetarian source of Omega 3. CSSO contains 50% of the Omega 3 Alpha Linoleic Acid (ALA), the most stable Omega 3 found in nature. ALA does not oxidize at room temperature for up to two years. ALA is also found in some vegetable oils, such as soybean, canola  and flaxseed, and in walnuts. Additionally, ALA is found in some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens.

Our bodies can convert ALA into EPA and DHA. But the conversion process is slow. In addition, a high concentration of ALA has been linked to higher risk of prostate cancer by some early research. Until more is known, men may be safest to choose fish oil for their Omega 3s instead of concentrated ALA.

I have been contributing articles to Nutricula for almost a year now. When our Editor-In-Chief, Bob Berger, Ph.D, approached me about contributing, I was completely convinced when he revealed the magazine’s tagline: “The Science of Longevity”. I was hooked by the term “longevity”. The same can be said for Omega 3s and their impact on a wide range of health conditions and longevity. Everybody on the planet (kids to seniors) should include foods rich in Omega 3s in their diet. And everyone should supplement daily with at least one of the Omega 3 supplements mentioned earlier in this article. There is a mountain of clinical evidence showing their efficacy. Omega 3s may not be a panacea, but they are a rock star for health and longevity.

Mark Becker

Does getting older mean that it is only a matter of time before you start to experience certain age-related difficulties? It doesn’t have to be that way. In fact, as the cliché goes; “with age comes wisdom”. I remember when I was growing up, my parents made every effort to feed me nutritious foods and make me aware of eating healthy. However, with youthful exuberance comes youthful ignorance. I had a tendency to have my parents’ very sound advice go in one ear and out the other. I pretended to listen, but often what I was being told by them fell on deaf ears. So how did I come around? Well, I’m not really sure. But I do know that as I got older, I began to realize I didn’t know it all and sought out the advice from my parents, grandparents, teachers, and friends, among others. What did they all have in common? They had gained profound knowledge through experience!

I’ve proudly just entered my fifth decade on this earth. And, believe me, my road hasn’t always been a smooth one. But, over the past 50 years, I have been smart enough to understand the many resources that are available, and to use them to my advantage. We are definitely in an information age where an abundance of information can be accessed via a few keystrokes. Isn’t it great that we can leverage health information and put it to great use? There is evidence of great health success stories everywhere!

I am very thankful that at age 50, I can still run 26 miles, participate in triathlons and still have a relatively youthful look about me. I may not look like I’m 30, but I sure as heck don’t look like I’m 50 either! My Dad has always inspired me. He is 78 and has participated in senior softball leagues for decades. He has had 2 knee replacements! When he grew up, there was very limited health information available, but he always watched his weight, never smoked, and ate his veggies! In fact, he credits this lifestyle with prolonging his senior softball playing days.

Foods for Longevity

As my parents did with me, it’s important that I share what I have learned over the years with, most importantly, my 2 sons Nick and Noah, and also with all of you. With that said, the theme of the August issue is “Food and Nutrients – The Secrets for Longevity”. It is great to know that things haven’t changed over the years in what determines what are healthy foods. For years, the most beneficial diets for longevity rely heavily on fresh vegetables, fruits, and legumes — foods that are nutrient dense and are naturally low in calories. According to Paz Eilat, MD, the antioxidant compounds found in produce, legumes, and whole grains are largely responsible for that often elusive “fountain of youth”.

“Antioxidants such as vitamins C and E, and other compounds, including polyphenols and anthocyanins, battle free radicals —unstable forms of oxygen that damage cell function,” says Eilat. The body also produces free radicals when exposed to ultraviolet rays from the sun; air pollution; smoking; and secondhand smoke. “The buildup of free radicals contributes to the aging process and to the development of many age-related diseases, including cancer, heart disease and inflammatory conditions,” explains Eilat. “And it doesn’t get better with age as aging increases free radical production.” Therefore, an increased emphasis has to be put on eating a healthy diet as you get older. And that is not easy with the proliferation of processed foods!

Anti-Aging Nutrition

The need for antioxidant rich foods for healthy aging is a great start when it comes to longevity. However, aging well means incorporating a comprehensive regimen of beneficial nutrients in the form of food and dietary supplements. You must also minimize dietary components often found in processed foods, which, (1) produce little enzyme activity, (2) contain little or no fibrous material, and (3) often contain saturated and trans-fats. These foods are devitalized food sources that are not fresh, have fewer nutrients, and may contain large amounts of chemicals and toxins which were added during their processing. Coloring agents, artificial flavors, and preservatives make the food appear more attractive and taste fresher, but are loaded with chemicals. Even non-processed foods, including fresh fruits and vegetables, dairy products, whole grains and meats, often contain chemical residues from pesticides, herbicides, hormones, and other substances used to make them grow.

Include the following foods (and, if needed, supplements) in your diet in an effort to promote anti-aging activity in your body.

Omega 3s
Most commonly found in fish, including salmon and tuna, these healthy fats:

• reduce the risk of plaque buildup in your arteries
• decrease blood triglyceride (fat) levels
• helps lower blood pressure

Fish is a great protein choice because it contains very little saturated fat and/or cholesterol.

Supplement Alternative – Fish Oil softgels: The most beneficial form of Omega-3 fats contains two fatty acids – EPA and DHA – which promote wide ranging anti-aging activity in the body. “Fish oil reduces systemic inflammation which is the key in preventing the development of some chronic illnesses including various cognitive problems,” says Exercise Physiologist, Dominique Clarke, MS. Be sure to buy fish oil products from companies that follow strict procedures to eliminate environmental contaminants. This will help to assure the highest purity of its fish oil supplements.

Fruits and Vegetables
As mentioned earlier in this article, many of today’s fruits and vegetables contain chemical residues from pesticides,herbicides, hormones and other substances used to make them grow. If possible, eat organic fruits and vegetables that provide fiber, vitamins, and minerals, as well as hundreds of anti-aging phytonutrients. According to Eilat; “People who eat the most produce have higher levels of antioxidants in their bloodstream, which often translates to better aging. People who eat the daily recommended value of fruits and vegetables every day also have stronger bones due to the magnesium and potassium levels.”

Supplement Alternative – Sulforaphane: This compound occurs naturally in broccoli. Many phytochemicals, including sulforaphane, may help explain why diets rich in fruits and cruciferous vegetables are associated with a reduced risk of cancer. Sulforaphane has also been identified as a powerful antioxidant reducing the damage to cells that result from aging.

To be clear, whole food nutritional supplements are one step away from fresh foods. Medical Science reminds us every day that good nutrition and good health go hand in hand, especially when it comes to the health benefits of eating fresh, raw fruits and vegetables. Researchers continue to find elements in fruits and vegetables that:

• strengthen the immune system
• impede the development of degenerative diseases
• have anti-aging properties

Unfortunately, most people don’t eat nearly enough fruits and vegetables on a daily basis. And those we do eat tend to be over processed, overcooked, or too far removed from the field and lacking much of their original nutritional value. Fruit and vegetable extracts and concentrates allow you to increase your intake of raw fruits and vegetables in supplement form. These supplements are the next best thing to eating fresh, raw fruits and vegetables. Don’t get me wrong. Everyone should be encouraged to eat more raw fruits and vegetables. But is that realistic?

Legumes
Legumes, such as black beans and soy beans, are loaded with complex carbohydrates and fiber to ensure more stable blood glucose and insulin levels. They also provide a cholesterol-free source of protein and are packed with antioxidants that promote longevity.

Supplement Alternative: Carbohydrate Supplements: These come in powdered form. There are two basic types: blends and pure. Blends are “weight gainers” that consist of mostly pure carbohydrates with proteins, fats and other supplements. Pure carbohydrate supplements are exactly that; 100% pure carbohydrates. At the end of the day, (for this type of nutrition), I recommend real food. Because good complex carbohydrates are readily available, inexpensive and easy to consume, carbohydrate supplements are not as common as protein supplements.

Whole Grains
Whole grains, such as oatmeal, whole-wheat pasta, cracked wheat and wild rice, are typically not processed and retain more of their natural nutrients, particularly the anti-aging nutrients vitamin E, fiber, and B vitamins. Whole grains also contain a wealth of antioxidant compounds. As with legumes, I don’t recommend a supplement alternative for whole grains. The USDA recommends a minimum of three servings of whole grains daily, yet most adults average only one serving. Therefore most of us lack the critical nutrients whole grains provide.

Be Calorie Conscious!

Health professionals are also quick to point out that maintaining a healthy weight and watching your calorie intake will also have a significant impact on aging. “Being overweight stresses your cardiovascular system, including your heart and blood vessels, as well as your joints”, says Eilat. He also goes on to explain that being overweight is one of the accelerators which are positively correlated with getting older. Excess body fat also increases the likelihood of serious cognitive problems and certain cancers, among other age-related maladies. It’s as easy as simply cutting your caloric intake by 200 calories per day from your regular dietary intake. This will significantly increase your chances of living well into your 7th and 8th decades in relatively good health! Reduced caloric intake also lowers the body’s core temperature and insulin levels, two major indicators of longevity.

Getting older doesn’t mean your quality of life has too suffer. It just doesn’t have to be that way! Don’t be influenced by “old school” types who believe that getting old means a life void of passion and zeal. Although limitations begin to creep in as you age, remember, with knowledge comes power! Educate yourself! There are foods and supplements that will have a profound impact on longevity. And understanding this will position you for a much better quality existence that will accompany you well into your senior years!

Mark Becker

As I veered left onto Ocean Avenue in Santa Monica toward the finish line at the recent Los Angeles Marathon, I began to experience a vast array of emotions probably triggered by the extreme endorphin overload I was experiencing. You’d think this would be getting old by now. I was just about to complete my 93rd marathon. I had completed close to 150 triathlons and numerous other crazy endurance events (not many have swam from Alcatraz to the mainland). But my constant fascination with the finish line in endurance events continues to be as uplifting as ever.

What goes through my mind? Well, I view entry into an endurance event as a long-term commitment. It may not be like other commitments we undertake – personal relationships, education, a career. But it is a 3- to 6-month commitment. I view it as a journey that, if successful, becomes gratifying beyond belief.

Where do I start? Well, I think the key word is “commitment”. I have committed myself to a prolonged period of training, nutrition and supplementation. As with a relationship where there are certain ideologies I must commit to for success. There is also a strict training regimen I must commit to for success. The first, and most obvious, is putting in the training time. With endurance events, you have to put in the miles. If I’m going to run a marathon, then I have to run – a lot. You have to be strategic in your training, which is beyond the scope of this article. But the bottom line is that it is a time commitment. The same is true for anyone who commits to a test of endurance – whether it’s running 26 miles or whether it’s walking around the block 5 times. You have to work to achieve your goal.

Commit to Eating Healthy

Nutrition is a component that must be adhered to when you make “that commitment”. Regardless of whether you have committed to an endurance event or just want to be healthy, you must eat a nutritionally sound diet. And that is not quite as easy as it sounds.  Processed foods are all around us. In this day and age of processed foods, how do you find foods that are truly healthy? Not at your local chain supermarket, that’s for sure. These chains stock nothing but processed junk disguised as food. Don’t consume this stuff. I know it may take a little more effort, but consider shopping at health food stores rather than chain supermarkets. These stores have fresh, organic foods, the highest quality vitamins and supplements, and is a source of reliable nutrition.

Whether you are a world-class athlete or a weekend warrior, athletes always perform their best by eating a variety of foods and much of this stems from quality carbohydrates stored in the body. Healthy fats also provides the body with fuel, which I will touch upon later in this article. And training will always increase the need for protein. Finally, as I’m sure you know, water is a critical to perform at your best. Always begin an exercise session hydrated and replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during exercise. Chilled fluids are absorbed faster and help lower body temperature.

Eat Complex Carbs

As mentioned earlier, people who are active benefit the most from the amount of carbohydrates stored in the body. And this is best accomplished by consuming complex carbohydrates. The general rule is don’t eat simple carbohydrates which are processed and generally white. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long events, it is beneficial to use the energy source requiring the least amount of oxygen. As intensity increases, carbohydrate utilization increases.

Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals and other grain products. Simple carbohydrates are also found in fruits, milk, honey and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen. During exercise, the glycogen is converted back to glucose and is used for energy. The ability to sustain prolonged exercise is directly related to initial levels of muscle glycogen. The body stores a limited amount of carbohydrates in the muscles and liver. If the event lasts for less than 90 minutes, the glycogen stored in the muscle is enough to supply the needed energy. Do not consume extra carbohydrates as this will not be beneficial.

For my purposes (my events always last more than 90 minutes), I eat a high-carbohydrate diet two to three days before the event, which allows for maximum glycogen stores. My pre-event diet consists of 70 percent carbohydrates. Now, adjustments need to be made based on the number of hours you train.

Healthy fats also provides the body with the critical fuel it needs. For moderate exercise, about half of the total energy expenditure is derived from fats. Using fat as fuel depends on the event’s duration and your conditioning. Trained athletes use fat for energy more quickly than untrained athletes. Fat may be as much as 75 percent of the energy resource during a longer event.

Protein for Energy!

After carbs and fats, protein provides energy for the body. Exercise may increase an athlete’s need for protein, depending upon the type and frequency of exercise. Always be aware that extra protein is stored as fat. In the fully grown athlete, training builds muscle along with the protein you consume.  According to the American Dietetic Association,  a protein intake of 10 to 12 percent of total calories is enough. Most health professionals recommend that endurance athletes eat between 1.2-1.4 grams of protein per 2.2 pounds of body weight daily.

Finally, as you all know by now, I love supplements and I take them predominantly for energy pre-event and intra-event and for recovery post event. My favorites for my endurance events are:

CoQ10 (Ubiquinol): CoQ10 is one of those encompassing dietary supplements with both general health benefits (e.g., anti-aging, antioxidant) as well as specific health applications (e.g., cardiovascular, diabetes, etc). It is a fundamental component in energy production, immune response and protection against damage by free radicals.

Co-Q10 is part of the mitochondrial electron transport system and is synthesized in all cells.  It is essential to the body’s production of energy in the form of adenosine triphosphate (ATP).  This holds special importance for the heart, which is loaded with mitochondria and has the body’s highest concentration of Co-Q10 because of the significant demands made upon it.

Aging reduces access to Co-Q10.  Although it is obtained from the diet (mainly from fatty fish, organ meats, and whole grains) as well as synthesized in small amounts, both of these routes decline with age.  The body’s declining capacity to extract and assimilate Co-Q10 in later years plays a role in the development of various cardiovascular conditions.

Ubiquinol is the reduced form of CoQ10 and the most highly absorbed. Ubiquinol is directly used in human metabolism as a lipid-soluble antioxidant. While standard CoQ10 (ubiquinone) supplements can be converted into ubiquinol in the body, this conversion can be less efficient in some individuals, based on age, genetics, blood sugar status or level of oxidative stress.

*I take 300 mg daily leading up to my event and 1 mg periodically during an event lasting more than 2 hours.

Clary Sage Seed Oil: The mainstream media has been reporting on the benefits of Omega 3s for years – largely in the form of fish oil and krill oil. The wide ranging benefits of these oils are undeniable. However, I have recently discovered Clary Sage Seed Oil (CSSO), another healthy Omega 3 as a source for energy. CSSO contains 50% of the Omega 3 Alpha Linoleic Acid (ALA), the most stable Omega 3 found in nature. ALA  does not oxidize at room temperature for up to two years. CSSO also contains 25% of the Omega 9 EFA (also found in olive oil), which reduces hypertension and is important for brain health and memory.

There are also more than 100 medicinal substances in active concentrations, among them CoQ10, the potent antioxidant agent sclareol, nine different types of natural sterols, which reduce LDL levels, and the four  active forms of Vitamin E. In addition, there are many other antioxidants, anti-inflammatory substances and antibacterial, antifungal and antiviral compounds.

* I take 2 grams daily leading up to my event and 500 mg periodically during an event lasting more than 2 hours.

Glycine Propionyl L-Carnitine (GPLC): Backed by years of scientific research, GPLC (glycine propionyl-L-carnitine) has been shown to assist the body in a number of ways including:

• Energy: GPLC increases nitric oxide levels in the human blood stream resulting in the optimization of endurance, stamina and recovery. GPLC assists the delivery of oxygen and nutrients through vasodilation, encourages blood flow, and helps the production of ATP energy while diminishing harmful free radical buildup in the body.
• Recovery: Through its antioxidant properties, GPLC aids in muscle recovery by not only speeding up post workout recovery, but also recovery time during training. This helps increase both endurance and stamina.
• Cardiovascular Health: Studies show that GPLC increases nitric oxide retention, which is important to the regulation of blood circulation while improving the vasodilatory ability (increased blood flow capability) of blood vessels.

* I take 5 grams daily leading up to my event and 1.5 grams periodically during an event lasting more than 2 hours.

Ribose: High-intensity exercise means different things to different people. However, simply put, it means stressing muscles beyond their normal limit. Regardless of how we individually define high-intensity, the effect on our bodies is the same. Intense exertion taxes our muscles to stay energized. The resulting energy demand/supply mismatch leads to a drain in energy, depleting the cellular energy pool. This loss of cellular energy is a disaster because re-supplying this energy is slow and metabolically costly. Ribose accentuates the body’s natural process of energy synthesis. It helps to reduce the loss of energy during stress and accelerates energy and tissue recovery. Through this action, ribose helps muscles regenerate lost energy and minimizes any physiological consequences when energy is depleted.

* I take a heaping teaspoon of powder twice daily leading up to my event (for energy), five 1-gram chewable tablets after every training session leading up to an event (for recovery), and, depending on how my GI tract is feeling, one 1-gram chewable periodically during an event lasting more than 2 hours (for energy). Plus, if I am carrying a water bottle (either running or cycling), I mix a heaping teaspoon of powder into my water (for energy). After an event I take 10 1-gram chewable tablets to aid my recovery.

Note: The above supplement recommendations work for me. Please consult your qualified health professional to design a supplement regimen that is best for you.

Eat Immediately Following an Event

I always eat as soon as possible after an event – ideally within 30 minutes for the fastest recovery. Make every effort to eat two  ounces of lean meat or protein equivalent; a 1/2-cup of fruit and two servings of an easily digestible carbohydrate (bread). Repeat this each hour for the next couple of hours.  Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores. I understand that it is difficult to eat food within the 30-minute window after an event as you may be experiencing nausea or lack of hunger.  Believe me, I have been there. However, there are ways around this. I often consume drinkable carbohydrates that contain protein in the form of a smoothie or a beverage of some sort.

So, as you can see from  all the above information, this truly is a commitment. As I get closer to the marathon finish, I think of all the preparation, things I did well, things I could have improved on, things I may do different next time. However, as I cross the finish line, that all goes away and is replaced by the euphoria of success! I urge all of you to make that commitment one time in your life. It is an experience unlike any other.

Mark Becker

I know this is February. My timing is a little off. Articles about goal setting, which dovetail perfectly with New Year’s resolutions, should have been written for December or January issues. But I felt compelled to write an article on goal setting because it has had a significant impact on what I’ve accomplished over the years. There are naysayers that believe goal setting has limiting effects. I’m not one of those people. All of my life, I’ve always set goals and have had an unwavering commitment to obtain them and then some.

I remember when I was in grade school (K- 8th grade), I wanted to get all As on my report card. However, it was more important to me to get all As in the “Effort” category. That was my goal. Let me circle back and explain. When I was in school in Southern California, report cards had 2 columns: “Achievement” and “Effort”. I received the customary A, B, C, D or F in each column. So, for example, in Math I would get an “Achievement” and “Effort” grade. Now, I wasn’t the smartest kid. But I worked very hard. And, come hell or high water, I was always going to get straight As in the “Effort” column. That was my goal and I obtained that goal.

When I entered high school, my focus shifted to sports. I wanted to make my high school baseball team in the worst way. That was my goal. My Dad would work me out for hours. I played third base. I remember this crazy drill my Dad used to put me through. He used to blast hundreds of ground balls at me ON A CONCRETE SURFACE! He would say, “Kid, if you can pick these ground balls up, you’ll be able to pick up anything in a game.” Needless to say, my Dad and I established quite a reputation among other players and coaches for my work ethic. I wanted to make that team and do well. That was my goal. And I accomplished that goal.

New Goals for a Sense of Achievement

As I progressed through high school and college, it quickly became evident that I just didn’t have the athletic talent to continue my baseball career. However, I needed that competitive outlet, so I turned to endurance events. I remember my friends competing in endurance events. They were much better athletes than I. I was envious and admired them from afar. Then, as I mentioned in my December article, I saw a world-class triathlete by the name of Julie Moss stagger to the finish line in the 1982 Ironman triathlon in Kona. She inspired me like you can’t believe. I immediately signed up for an Olympic distance triathlon (1-mile swim; 25-mile bike; 10K run) with the goal of GETTING TO THE FINISH LINE. That was my goal. I was 22 and had never done an endurance event in my life. I was scared to death. I was especially terrified of the 1-mile open water ocean swim. But, I trained like a maniac and accomplished my goal of getting to that finish line.

Now, as I mentioned earlier, some believe that setting goals can be limiting. Why set a goal when you can achieve something even greater. Well, I contend that setting goals can lead to greater achievement. For example, my success in grade school gave me the confidence to go on to successes in college and graduate school. My baseball career was short-lived, but my successes on the diamond gave me the courage to explore other athletic endeavors that were truly “out of the box” for me. And once I completed that first triathlon in Solana Beach, CA, and accomplished my goal, I was a man possessed. Almost 30 years and 300 events later, I am still going strong. By the way, I mentioned earlier how terrified I was of my first open water swim. Well, since then I have swam the Alcatraz channel 8 times (from Alcatraz to the mainland – 1.5 miles) and completed more than a dozen 2-mile ocean swims.

At the time of this writing, I am preparing for my 92nd marathon – the Carlsbad marathon – a beautiful 26.2-mile coastal run in Carlsbad, CA in January. As my mind percolates, I begin to think what has shaped me. Why am I the person I am when it comes to goal setting and achieving in life. In the early years, I think it was a combination of things: youthful exuberance, the fact I had not started my family yet so I had much more time, and probably a measure of ignorance. But as I made my way through my late 30s and 40s, I became wiser (as we all do with age) and my actions became more calculated.

New Challenges to Overcome

My job has had a lot to do with that. I am one of the fortunate few to work in a job that dovetails with his passion – health a wellness. For almost a decade, I have worked for Jarrow Formulas, a very well respected nutritional supplement manufacturer based in Los Angeles. Over the years, I have had the opportunity to work with Jarrow Rogovin, the brilliant owner of the company, as well as a whole host of word-class scientists that have embraced me and taught me more about health and wellness than I could have ever dreamed of learning. And this has translated to heightened personal goals in the areas of longevity and anti-aging. As I get older, there are challenges that confront me that weren’t an issue a couple of decades ago. There are new challenges physically, mentally and emotionally. I now have sore joints, my memory isn’t what it used to be and I have periodic depressive symptoms. However, as I mentioned earlier, with age comes wisdom. I’ve learned to deal with these challenges. The cliché, “Working smarter, not harder” often applies. And this will help with future goal attainment.

Now, if I were to go to a mainstream physician, I’d likely get prescribed the pharmaceutical Celebrex for my aching joints or Prozac, Zoloft or Paxil for my depression. According to www.drugs.com, if I were to take Celebrex, the following are common side effects: Constipation, diarrhea, dizziness, gas, headache, heartburn, nausea, sore throat, stomach upset and stuffy nose. Hopefully, I wouldn’t experience any of the following severe side effects (also according to www.drugs.com): severe allergic reactions; change in the amount of urine produced; chest pain; confusion; dark urine; depression; fainting; fast or irregular heartbeat; fever, chills, or persistent sore throat; hearing loss; mental or mood changes; numbness of an arm or leg; one-sided weakness; red, swollen, blistered, or peeling skin; ringing in the ears; seizures; severe headache or dizziness; severe or persistent stomach pain or nausea; severe vomiting; shortness of breath; sudden or unexplained weight gain; swelling of hands, legs, or feet; unusual bruising or bleeding; unusual joint or muscle pain; unusual tiredness or weakness; vision or speech changes; yellowing of the skin or eyes. The list of antidepressant side effects is just as long and dangerous. You get the point.

My first thought when I researched the Celebrex side effects was: Would a doctor prescribe me Prozac for the depression I was experiencing as a result of the Celebrex I was taking? Anyway, I digress.

Try Dietary Supplements – They Work!

Therefore, I write with very little reservation that the side effects experienced by taking these pharmaceuticals would likely be a major impediment toward attaining your goals. I have mentioned in previous articles that I have a comprehensive supplement regimen for my endurance activities. Well, I also take supplements for joint health, cognition and depression. My favorites are:

For Joint Health:

Glucosamine + Chondroitin + MSM combination: Glucosamine has been shown in clinical trials for decades to be effective at easing joint discomfort and increasing flexibility and mobility. Some studies indicate that glucosamine helps rebuild cartilage, something traditional NSAID pain relievers are unable to do. Chondroitin is another naturally occurring chemical found in cartilage around joints in the body and is a building block nutrient for promoting healthy joint tissues. MSM (Methylsulfonylmethane) is a naturally occurring sulfur compound and is a safe and effective natural remedy against the inflammation caused by rheumatoid arthritis, osteoarthritis, fibromyalgia and gout. For centuries people have visited hot springs rich in the natural element sulfur to soothe muscle aches and pains, so it makes sense that they would seek out the health benefits of MSM to soothe similar ailments today. Together, these 3 nutrients are optimal for joint health.

Silicon: Silicon is a liquid supplement in the form of stabilized silicic acid and is an essential trace element for the construction of collagen in human metabolism. Collagen is the building block of the various tissues in the body, including bones, skin and arteries. Silicon has been shown to improve the strength and elasticity of these systems. Additionally, silicon has a role in the synthesis of GAGs, glycosaminoglycans, a set of structural polysaccharides that are used to construct certain tissues like cartilage.

For cognition:

Alpha GPC: In both liquid and capsule form, Alpha GPC is extremely well absorbed and crosses the blood brain barrier. Derived from lecithin, it is a phospholipid metabolite found concentrated in neuronal membrane. It supports brain function and learning processes by directly supporting the synthesis and secretion of acetylcholine, an important neurotransmitter. Alpha GPC protects neurons and improves signal transmission by serving as a precursor to membrane phospholipids.

Citicoline: Citicoline has been tested extensively in clinical trials in the areas of memory, verbal memory, recognition, recall and cognition.  Citicoline is a naturally occurring intermediate involved in the synthesis of phosphatidylcholine, a major constituent of the grey matter of brain tissue. The mechanism behind this benefit is well known.  Citicoline is a molecule that consists of cytidine and choline joined together.  It is almost completely absorbed when consumed. Once Citicoline is ingested, it is broken down into its component parts and these readily cross into the brain and central nervous system.  Both components are incorporated into the phospholipid fraction of the membranes and microsomes.  Once in the brain, Citicoline promotes brain metabolism by enhancing the synthesis of acetylcholine, restoring phospholipid content and supporting the normal functioning of neuronal membranes.

Phosphatidylserine (PS): PS is the single most important building block nutrient for healthy, alive, and functional brain cells. It is now known that the loss of memory, cognitive skills, and the ability to concentrate can deteriorate as much as 50% over the course of a lifetime in people who are otherwise healthy. It is also known that as this cognitive decline occurs, there is a corresponding loss of healthy and functional nerve cells in the brain. PS is naturally found in every cell membrane in the body, but in very high amounts in cell membranes in the brain. PS is the key nutrient that regulates how brain cells work. It regulates which nutrients enter brain cells, how waste gets out of brain cells, and communication between brain cells (neurotransmitter flow). PS may improve mental focus, short-term memory, mood, coordination, concentration, and learning.

For mood:

SAMe (also for joints): A remarkable substance, SAMe is utilized by the body in many ways. SAMe has been widely recognized as an effective way to treat depression and osteoarthritis, among other health benefits. It is used by the body to produce neurotransmitters, repair joints and it has been shown to be as effective as some antidepressant medications.

Fish Oil (also for joints and cognition):  Fish oil is a fascinating nutrient and has mood balancing properties. Studies have shown that the Omega-3s found in fish oil helps prevent and fight depression, arthritis, and Alzheimer’s disease, as well as heart disease, cancer, ulcers, diabetes, hyperactivity and other diseases. While Omega-3s can be found in flaxseed, walnuts and a few other foods, the most beneficial form of Omega-3, containing 2 fatty acids – EPA and DHA – which are essential in preventing and fighting both physical and mental illness, can be found only in fish. Be sure to take fish oil products from companies that follow strict procedures to eliminate environmental contaminants to assure the highest purity of its fish oil supplements.

I want to make clear that nothing is all encompassing. There is a place for pharmaceuticals. But, IN MY OPINION (be aware that I am not a health professional), pharmaceuticals should be taken as a last resort. I encourage you to consult a doctor who has an integrated practice.

I will say, however, that I have personally experienced PROFOUND success with the above list of supplements (and my entire supplement regimen). My supplement regimen, along with other positive lifestyle practices, have enabled me to continue to pursue my personal and professional goals with a true vigor and vitality. I encourage you to set goals for yourself and make every effort to reach those goals. Do it now. I can’t tell you how gratifying it is.

Mark Becker

I truly became cognizant of health and wellness when I was 22 years old. In October of 1982, I saw a world-class triathlete by the name of Julie Moss stagger to the finish line in the 1982 Ironman Triathlon World Championships in Kona, Hawaii. I had never witnessed, such determination, drive and a will to succeed. She would not be denied. She changed my world forever.

So, I began to exercise, eat right and supplement. However, it wasn’t until 20 years later (yes – 20 years!) that I discovered the foundation for health and wellness – digestive health! I have had numerous well respected health professionals tell me that health begins in the gut. Over the past decade I have learned so much about the importance of digestive health. I was completely ignorant of the following:

Digestive ailments affect 40% of the US population and account for more hospitalizations than any other health problem. Until recently it was thought that unless a medical problem or symptoms existed, that the digestive system was functioning normally. The gastrointestinal (GI) tract is complex and can be affected by many internal and external factors. Digestive changes are the starting point for a host of serious conditions and diseases, including Colon Cancer, whose frequency is third most in the US. Often the beginning stages of these ailments go unnoticed.

I was also unaware that one in five Americans are thought to meet the clinical criteria for Irritable Bowel Syndrome (IBS). Millions more continuously or occasionally experience IBS symptoms including abdominal pain, diarrhea and constipation. Only recently has this syndrome received the attention it deserves. Effective programs have been formulated to work on the sources of the problem and manage the symptoms.

Understanding Your Digestive System

The bottom line is that the human digestive system is a very neglected part of our bodies. The digestive system is a complex series of organs and glands that processes food, as well as alcohol, bacteria and viruses, among other compounds. In order to use the food we eat, the body has to break the food down into smaller molecules that it can process. Most of the digestive organs (like the stomach and intestines) are tube-like and contain the food as it makes its way through the body. The digestive system, also known as the GI tract, is essentially a long, twisting tube that runs from the mouth to the anus. It also includes other organs, such as the liver and pancreas, that produce or store digestive matter. The inside of this tube is coated with a thin layer of mucous. Covering this mucous and imbedded in it are millions and millions of bacteria. From the time we are born to the time we die these bacteria live, grow, carryout their metabolism, and excrete beneficial and non-beneficial compounds into the gut.

When we are in good health, the number of “good bacteria” outnumber the number of “bad bacteria”. This means the population of bacteria that lives in our gut is said to be in balance. We feel great and we are able to resist disease and infection because our immune system, which is stimulated by intestinal bacteria, is functioning well. Besides digestion and absorption, interaction with the body`s immune system is perhaps one of the most important roles that intestinal bacteria play.

With that said, when you feel great and your intestinal tract is in balance, a whole host of opportunities open up, including creating a foundation or starting point for exercise. In fact, if you want a healthy digestive system, you need to exercise regularly. Exercise helps you achieve the obvious, which is maintaining optimal weight. However, exercise also stimulates the digestive tract as well as helps to decrease indigestion. If you are overweight, you are more likely to have digestive problems. Exercise will help you lose weight which will, in turn, improve digestive health.

Probiotics and Enzymes for Digestive Health

Maintaining balance in your digestive tract can be a challenge, especially with processed foods being so prevalent in today’s world, Therefore, in an effort to sustain a long-term exercise program to maintain an ideal weight and ultimately digestive health, I always recommend supplementing with probiotics and digestive enzymes.

Probiotics: There are a plethora of foods that contain probiotic bacteria many of which can be found in health food stores nationwide. Yogurt is perhaps the best known food that contains probiotics. Kefir, fermented vegetables, and some cheeses are examples of other probiotic foods. The good bacteria contained in probiotic foods will help establish or maintain a population of “beneficial” bacteria in the gut that will keep the gut in balance. There are also many probiotic supplements on the market. These probiotic supplements contain a different balance of good bacteria for both the large and small intestines. They include probiotics such as Lactobacillus and Bifidobacterium. These micro-organisms are found in large numbers in the normal healthy intestine. However, you should consult your health professional on the different strains that are available, potency, etc., as all probiotics are not created equal.

Digestive Enzymes: Digestive enzymes are proteins that your body uses to break down the food we eat into useful nutrients and waste products. You can only get the full benefit of food and nutritional supplements if your body has enough enzymes to properly digest and absorb the nutrients. However, many digestive enzymes are found only in raw foods. We live in an age of processed foods so most of us eat little, if any, raw food. Additional digestive enzymes are produced by the body, but this process becomes less efficient with age.  A lack of digestive enzymes can contribute to a myriad of illnesses including many digestive maladies.  Many people supplement with digestive enzymes to increase digestive enzyme levels in the body which dramatically improves digestive health.

Achieving and maintaining a healthy digestive system can be easily accomplished and ultimately will fuel good exercise habits. If you establish a solid regimen of food and supplements and incorporate strategic exercise, you will not only realize great digestive health but also maintain it. Always remember, if your gut is healthy, you will be well on your way to optimal health.

Mark Becker

As I prepare for my next endurance event, the Carlsbad Marathon, I think about how it all started – my insatiable appetite to be fit and healthy. For all of those that have ever experienced running a marathon or participating in a triathlon, the “high” you get from successfully completing these events is undeniable. I can’t get enough of it. Why do I do what I do? I think about my youth and what has shaped me over the years. When I was in grade school, I always struggled with weight. I wasn’t obese, but I spent much of this time 20-30 pounds overweight. I’m not sure what my thought process was. I just knew I didn’t like it. During those years, I would diet. My Mom was very helpful. She would put the right foods (and portions) in front of me and I’d ultimately lose weight. But it never lasted. I would ALWAYS put the weight back on. And there were repercussions. Kids can be very cruel. I was ragged on incessantly at school. I was always called “fatso”. I hated that.

As I entered my high school years, my weight struggles continued. However, being overweight had a much deeper impact on me socially and personally.  I was into sports so I was at the mercy of the “star” athletes. They played cruel pranks on the fat kid. Girls had no interest in me. I was ostracized and ultimately became deeply depressed. I also struggled with an eating disorder.

Gaining an Understanding

Ironically, it took the end of my competitive sports career to truly understand what it took to be healthy. I needed a competitive outlet. Then, as I mentioned in another post, I saw a world-class triathlete by the name of Julie Moss stagger to the finish line in the 1982 Ironman triathlon in Kona. She inspired me considerably. But, how would I get involved? What would it take? Well, the first thing I needed to do was make a true commitment. I signed up for an Olympic Distance triathlon. I’ll never forget it. It was the Solana Beach stop of the fledgling United States Triathlon Series (USTS). I was 22 years old and this was totally “out of the box” for me.

I began to train – and train a lot. I had never raced a triathlon before so I prepared out of fear. Fear is a great motivator. I was especially nervous about doing a one-mile open water ocean swim. How in the world would I swim one mile? I also began to eat healthy foods and supplement. In the weeks leading up to the event, I began to notice something. My body began to change. All of a sudden, I had dropped 20 pounds and my physique actually began to look athletic. That had never happened to me before. I can’t tell you how good it made me feel. As the triathlon drew close, I became very excited about what was happening. And all it did was light a bigger fire in me. I really liked the results and never looked back. Well, I completed the Solana Beach Triathlon on a beautiful Summer day back in 1983. What a thrill. Since then I have competed in more than 150 triathlons of Olympic distance and longer. This newfound lifestyle had a profound impact on my health. Triathlons (and endurance events in general) are “lifestyle” sports. Your daily routine must be in line with your training. And that means eating right and supplementing. I’ve been doing this for close to 3 decades now. At 50, I’ve never been more fit.

I tell this story because I want to warn kids and teens who may be in the same situation I was in. I truly suffered on both a physical and emotional level. It’s a hard life I wouldn’t wish on anyone.

Childhood Obesity a Runaway Train

The childhood obesity epidemic is well documented. According to the Centers for Disease Control website, results from the 2007-2008 National Health and Nutrition Examination Survey indicate that an estimated 17 percent of children and adolescents ages 2-19 years are obese. Obese children and adolescents are at risk for health problems during their youth AND as adults. Obese children and adolescents are more likely to have risk factors associated with cardiovascular disease, such as high blood pressure, high cholesterol and Type 2 diabetes.

The really scary thing is that obese children and adolescents are more likely to become obese as adults. For example, one study found that approximately 80% of children who were overweight at aged 10–15 years were obese adults at age 25 years. Another study found that 25% of obese adults were overweight as children. The latter study also found that if children were overweight before 8 years of age, obesity in adulthood was likely to be more severe.

February is Heart Health month. Heart disease is the leading cause of death in the United States. The childhood obesity epidemic has been a main contributor to an alarming trend in our country. What can we do reverse this trend?

It all begins at home. Parents must emphasize healthy eating, exercise and supplements. I call these the “Big 3”. In this day and age of processed foods, be sure to have truly healthy foods in the house. Consider shopping at health food stores rather than chain supermarkets. These stores have fresh, organic foods, the highest quality vitamins and supplements, and a source of reliable nutrition information. Also, be sure to monitor the time your kid’s spend playing video games. Many kids will spend hours sitting in front of a TV playing video games. They risk becoming obese and developing associated health problems, such as cardiovascular disease and Type 2 diabetes. The American Academy of Pediatrics advises parents to limit children’s total TV, video game and computer time to two hours each day.

Exercise for Health!

For me, exercise had a profound impact on my health on so many levels. When I first began exercising in 1982, I never thought that it would lead to where I am today. Exercise just plain makes me feel better – it gives me limitless energy. The merits of regular physical activity – from preventing chronic health conditions (such as cardiovascular disease) to promoting weight loss and better sleep – are impossible to ignore. And anyone can realize these benefits, regardless of age, sex or physical ability. Starting an exercise program may sound intimidating. However, all you need to remember is that your main goal is to boost your health by meeting the basic physical activity recommendations: 30-60 minutes of moderate-intensity physical activity at least five days per week or vigorous-intensity activity at least three days per week. In addition, it’s VERY important to get some resistance training in (weights) at least twice per week. Lifting weights will supercharge your workout. Resistance training burns fat and calories, as well as builds muscle. The healing of the stretched muscle is what makes resistance training unbelievable at increasing metabolism which, in turn, burns more calories and builds muscle mass. For each pound of muscle you add, you will burn an additional 50 calories per day. If you implement the above, you will go a long way toward leading a healthy, active, vital life.

Energy Supplements that Work!

Lastly, I included supplements as part of the “Big 3” to prevent obesity and promote cardiovascular health – and for good reason. Supplements have been life changing for me – especially through my 40s. I recommend the following five “energy” supplements that are truly heart healthy additions to your overall wellness regimen:

CoQ10 (Ubiquinol)
CoQ10 is one of those encompassing dietary supplements with both general health benefits (e.g., anti-aging, antioxidant) as well as specific health applications (e.g., cardiovascular, diabetes, etc). It is a fundamental component in energy production, immune response and protection against damage by free radicals.

Co-Q10 is part of the mitochondrial electron transport system and is synthesized in all cells.  It is essential to the body’s production of energy in the form of adenosine triphosphate (ATP).  This holds special importance for the heart, which is loaded with mitochondria and has the body’s highest concentration of Co-Q10 because of the significant demands made upon it.

Aging reduces access to Co-Q10.  Although it is obtained from the diet (mainly from fatty fish, organ meats, and whole grains) as well as synthesized in small amounts, both of these routes decline with age.  The body’s declining capacity to extract and assimilate Co-Q10 in later years plays a role in the development of various cardiovascular conditions.

Ubiquinol is the reduced form of CoQ10 and the most highly absorbed. Ubiquinol is directly used in human metabolism as a lipid-soluble antioxidant. While standard CoQ10 (ubiquinone) supplements can be converted into ubiquinol in the body, this conversion can be less efficient in some individuals, based on age, genetics, blood sugar status or level of oxidative stress.

According to Kaori Dadgostar, Ph.D, Co-Q10 is a great antioxidant as well as a mitochondrial co-factor that assists in energy production. “Co-Q10 is found in all cells, and supplementation provides various health benefits in both young and old individuals,” explains Dadgostar. “Co-Q10 supplementation is especially essential for those who are taking cholesterol-lowering drugs (statins) since statins interfere with the biosynthesis of Co-Q10.  Co-Q10 has an extremely low bioavailability in the body, and it is important to obtain Co-Q10 products that are made with the biologically active ubiquinol form and/or products with a refined delivery system(s) to enhance bioavailability.”

Fish Oil
The mainstream media has been reporting on the benefits of fish oil for years. Studies have shown that the Omega-3s found in fish oil helps prevent and fight heart disease, cancer, depression, arthritis, Alzheimer’s disease, ulcers, diabetes, hyperactivity and other diseases. For my needs, the healthy fats found in fish oil increases energy levels and fights inflammation. While Omega-3s can be found in flaxseed, walnuts and a few other foods, the most beneficial form of Omega-3, containing 2 fatty acids – EPA and DHA – which are essential in preventing and fighting both physical and mental illness, can be found only in fish. Be sure to take fish oil products from companies that follow strict procedures to eliminate environmental contaminants to assure the highest purity of its fish oil supplements.

Dadgostar says that EPA and DHA are the preferred forms of omega-3 fatty acids for cardiovascular health and development as well as the maintenance of healthy brain and eye function.  Conversion of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plant sources, into EPA and DHA is extremely low (~0.04%) (Br J Nutr. 2003 Aug; 90(2): 311-21).  “The most efficient way to increase EPA and DHA levels in plasma, tissues, and human milk without environmental contaminants is to obtain them directly through fish oil supplements,” states Dadgostar. “As previously suggested, be sure to get products that meet the highest quality control standards.”

Glycine Propionyl L-Carnitine (GPLC)
Backed by years of scientific research, GPLC (glycine propionyl-L-carnitine) has been shown to assist the body in a number of ways including:

• Cardiovascular Health: Studies show that GPLC is proven to increase nitric oxide retention, which is important to the regulation of blood circulation while improving the vasodilatory ability (increased blood flow capability) of blood vessels.
• Energy: GPLC is proven to increase nitric oxide levels in the human blood stream resulting in the optimization of endurance, stamina and recovery. GPLC assists the delivery of oxygen and nutrients through vasodilation, encourages blood flow, and helps the production of ATP energy while diminishing harmful free radical buildup in the body.
• Recovery: Through its antioxidant properties, GPLC aids in muscle recovery by not only speeding up post workout recovery, but also recovery time during training. This helps increase both endurance and stamina.

Dadgostar elucidates, “GPLC contains propionyl-L-carnitine (PLC), a patented propionyl ester of L-carnitine, which is the preferred carnitine form in the muscle to assist with energy production. Clinical studies have shown that PLC can not only increase the transport and metabolism of fatty acids in the mitochondria, but it can also increase the oxidation of glucose and lactate as well as muscle glycogen stores, enhancing exercise performance and endurance. The beneficial effects can be enhanced by co-supplementation with Co-enzyme Q10.”

Ribose
High-intensity exercise means different things to different people. However, simply put, it means stressing muscles beyond their normal limit. Regardless of how we individually define high-intensity, the effect on our bodies is the same. Intense exertion taxes our muscles to stay energized. The resulting energy demand/supply mismatch leads to a drain in energy, depleting the cellular energy pool. This loss of cellular energy is a disaster because re-supplying this energy is slow and metabolically costly. Ribose accentuates the body’s natural process of energy synthesis. It helps to reduce the loss of energy during stress and accelerates energy and tissue recovery. Through this action, ribose helps muscles regenerate lost energy and minimizes any physiological consequences when energy is depleted.

Whey Protein
Whey protein is an excellent protein choice for anyone whose wants to maintain and improve their health and for healthy aging. Whey protein isolate, the purest form available, is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue.

For my purposes, endurance athletes need more protein in their diet, often as much as twice the recommended daily allowance for optimal performance. Whey Protein makes a difference for the following reasons:

• Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.
• Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.
• Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine.
• Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles.
• Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an antioxidant required for a healthy immune system. Exercise and resistance training may reduce glutathione levels.

“Whey protein provides all the necessary amino acids that are used during exercise with minimal amounts of fats, cholesterol, and carbohydrates,” explains Dadgostar. “Whey is easily digested and absorbed and can be used as a nutritional supplement and/or as a meal replacement.  It is recommended to obtain rBST-free whey protein from organic or natural dairy sources for the best quality and health benefits.”

I urge all parents to be proactive and initiate a wellness regimen for their children. As previously stated, the childhood obesity epidemic has been the main contributor to heart disease in adults, the leading cause of death in the United States. It is well documented that obese children and adolescents are more likely to become obese as adults. Let’s reverse this trend. Our children and our children’s children will live longer, healthier lives.

Mark Becker

The U.S is at war, the economy is in the tank and the American population struggles with obesity. Those sure aren’t bright prospects, are they? How do I personally deal with this kind of stress? I go for a run! You heard me right. I lace up my shoes and head out to “The Strand” a surfside path in Hermosa Beach, California, where all my problems go away. I can say with conviction – it makes me “right” like you can’t believe!

I’m like so many people – I’m a family man raising 2 little boys (a 4- and 6-year-old) trying to make ends meet in a day and age where it is progressively more difficult. I’m sure you’ve heard: the mortgage crisis and unemployment have left many homeless trying to figure out what to do next. In an effort to minimize stress in profoundly tough times, exercise and nutrition are truly the best remedies.

There are many studies validating the fact that exercise reduces stress. Nothing eases stress more than moving the body. Exercise, when properly done, enables the body to act more efficiently. Exercise improves the cardiovascular system by strengthening the heart and creating increased blood vessel elasticity. Exercise also increases oxygen throughout the body and lowers cholesterol and triglyceride levels. As you get older, this means less chance of developing heart conditions, strokes or high blood pressure.

Exercise and Mental Health

There are also profound mental benefits. Exercise provides a release for negative emotions such as frustration, anger and irritability. According to Paz Eilat, MD, an internist who practices in Southern California, exercise improves mood by producing positive biochemical changes in the body and brain. “Regular exercise reduces the amount of adrenal hormones the body releases in response to stress,” he explains. “The body releases increased levels of the ‘feel good’ brain chemical called endorphins, powerful, pain-relieving, mood-elevating neurotransmitters in the brain.”

As I mentioned in other posts, over the past 30 years, two of my greatest passions has been exercise and nutrition. I have competed in endurance events – close to 300 – over the past 3 decades. I’ve completed most every type of endurance event – from ultra marathons to marathons to triathlons to long distance rough water swims. There is no doubt that “the runner’s high” is the real deal. It is the result of an endorphin push in the body and is EXHILARATING! I get all fired up thinking about it. Exercise, therefore, will keep your body functioning properly and will keep you feeling relaxed and refreshed, as well as help promote deep, restful sleep (this is also key).

Now, all the exercise in the world won’t do a bit of good unless you begin with a sound nutritional foundation. That means eating right and supplementing. I know you may have heard this a thousand times before. But, it’s a cold, hard fact. And did you know nutritional guidelines are constantly changing. For example, According to the www.foodpyramid.com, the “Healthy Eating Pyramid” was updated in 2008. This food pyramid was developed by the Harvard School of Public Health and is based on scientific evidence about the links between diet and health.  It includes consuming appropriate amounts of fruits and vegetables; healthy fats and oils; whole grains; nuts, seeds, beans and tofu; and dairy or Vitamin D/calcium supplements. Did you know there is also an “Asian Diet Pyramid”, a “Latin American Pyramid”, a “Mediterranean Pyramid”, a “Vegan Food Pyramid” and a “Vegetarian Food Pyramid”. Choose what is appropriate for your particular situation. And I can’t emphasize enough to consider eating organically.

Supplements for Overall Health

Now, as I mentioned earlier, supplementing is also crucial to complete that “nutritional foundation”. I believe every adult on the planet should be taking the following 5 supplements for overall health and wellness which will translate into reduced stress in a stressful world:

Multivitamin
You really need to be vigilant about what you eat to get all the recommended daily nutrients. If you’re busy and on-the-go like most of us, this could be a challenge. In my opinion, we all need to supplement our diet to truly get what the body needs. There are 13 essential vitamins (A, C, D, E, K, B12, and the 7 B-complex vitamins) that regulate crucial body systems. We acquire some nutrients from food. However, with processed foods being so prevalent today, nutrient intake from food is becoming much less efficient. For obvious reasons, we need to avoid nutrient deficiencies. Supplementation can reverse a wide range of maladies caused by vitamin deficiencies. Taking a multivitamin is a great start to any supplement regimen. Talk to your health care professional about which multivitamin is best for you.

Fish Oil
The mainstream media has been reporting on the benefits of fish oil for years. Studies have shown that the Omega-3s found in fish oil helps prevent and fight heart disease, cancer, depression, arthritis, Alzheimer’s disease, ulcers, diabetes, hyperactivity and other diseases. While Omega-3s can be found in flaxseed, walnuts and a few other foods, the most beneficial form of Omega-3, containing 2 fatty acids – EPA and DHA – which are essential in preventing and fighting both physical and mental illness, can be found only in fish. Be sure to take fish oil products from companies that follow strict procedures to eliminate environmental contaminants to assure the highest purity of its fish oil supplements. “Fish oil provides a whole host of benefits that will greatly improve overall health,” says Eilat. “I recommend it to all my patients as part of a comprehensive nutritional regimen.”

Probiotics
They say health begins in the gut. That’s why probiotics are critical. The intestinal tract is filled with an enormous number of beneficial bacteria called probiotic bacteria. They are called probiotic bacteria because the term “probiotic” means “for life,” as opposed to the term “antibiotic” which means “against life.” The body is designed to have a symbiotic relationship with these probiotic bacteria. Probiotics help to digest food, kill harmful microorganisms and assist us in functioning properly in many ways. It is crucial to have a large population of probiotic bacteria in the digestive tract as this will promote proper digestion and keep harmful, disease-causing microorganisms at bay. If the percentage of good bacteria is too low, compared to the bad bacteria, the body will function poorly. There are many probiotic products on the market. Choose the product that best suits your specific health needs.

CoQ10 (Ubiquinol)
CoQ10 is one of those encompassing dietary supplements with both general health benefits (e.g., anti-aging, antioxidant) as well as specific health applications (e.g., cardiovascular, diabetes, etc). It is a fundamental component in energy production, immune response and protection against damage by free radicals.

Co-Q10 is part of the mitochondrial electron transport system and is synthesized in all cells.  It is essential to the body’s production of energy in the form of adenosine triphosphate (ATP).  This holds special importance for the heart, which is loaded with mitochondria and has the body’s highest concentration of Co-Q10 because of the significant demands made upon it.

Aging reduces access to Co-Q10.  Although it is obtained from the diet (mainly from fatty fish, organ meats, and whole grains) as well as synthesized in small amounts, both of these routes decline with age.  The body’s declining capacity to extract and assimilate Co-Q10 in later years plays a role in the development of various cardiovascular conditions.

Ubiquinol is the reduced form of CoQ10 and the most highly absorbed. Ubiquinol is directly used in human metabolism as a lipid-soluble antioxidant. While standard CoQ10 (ubiquinone) supplements can be converted into ubiquinol in the body, this conversion can be less efficient in some individuals, based on age, genetics, blood sugar status or level of oxidative stress.

Sulphoraphane
Increasingly, scientists are examining the role specific natural plant compounds (phytochemicals) may play in increasing the body’s natural defense system. In 1992, researchers at Johns Hopkins University School of Medicine identified sulforaphane, a compound that occurs naturally in broccoli. Johns Hopkins researchers believe that many phytochemicals, including sulforaphane, may help explain why diets rich in fruits and cruciferous vegetables are associated with a reduced risk of cancer. The basis for this belief is from laboratory research on animals and it is being confirmed in humans. Sulforaphane, in the form of its natural precursor, sulforaphane glucosinolate, is also found in foods such as kale and cabbage. Johns Hopkins University researchers found that young broccoli sprouts, in particular, contained high concentrations of SGS.

The scientists believe that SGS boosts the body’s own antioxidant defense system, including Phase 2 detoxification enzymes, which promote long-lasting antioxidant activity in the body. According to Eilat, phytochemicals, such as sulforaphane, have either antioxidant or hormone-like actions. “There is evidence that a diet rich in fruits, vegetables, and whole grains reduces the risk of certain types of cancer and other diseases,” he says. “Researchers are looking for specific compounds in these foods and certain extracts that may account for the beneficial effects in humans.”

Life is full of hassles, deadlines, frustrations, and demands on a wide range of fronts. For so many of us, stress is so commonplace that it has become a way of life. However, it is important to remember that stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you. But when stress is a constant, your mind and body pay a huge price. If you frequently find yourself stressed out, it’s time to take action! Protect yourself by learning how to recognize specific signs and symptoms of stress as it relates to your own personal situation. Take steps to reduce its harmful effects. Part of that equation is exercise and nutrition. I can tell you from my years of experience with exercise and nutrition (and that fact I went on a run today), I felt no stress under the deadline pressure of this article!

Mark Becker

I LOVE FOOD! I may not be the most adventurous eater, but I do know that I love to eat. However, in this day and age of processed foods, what are we REALLY putting into our bodies? For those of you who don’t know what processed foods are, they are foods that have been altered from their natural state. Well, what does that mean? It means that many manufacturers use man-made ingredients that prolong a product’s shelf life. That’s why you see pre-packaged foods that stay fresh for months. Unfortunately, processed foods may have the opposite effect on peoples’ health. “Eat food in its most natural state,” says Dominique Clarke, MS, and Exercise Physiologist.  But that’s easier said than done as processed foods are everywhere. One ugly fact is that you will often find trans fats in processed foods. However, food makers aren’t dummies. The term “hydrogenated” will often be used on the list of ingredients instead of the dreaded “trans fats”.

Also (and this greatly upsets me), you’ll see marketing claims on foods that read, “no trans fats” when, in reality, the Food and Drug Administration allows food with up to a half-gram of trans fat per serving to be labeled as “trans fat free.”  In addition to trans fats, many processed foods are made with saturated fats, and large amounts of sodium and sugar.

Processed Foods in Your Chain Supermarket

The following list of processed foods, commonly found in chain supermarkets, should be avoided. This list, of course, is definitely not all inclusive.

• Canned foods (lots of sodium)
• White breads and pastas made with refined white flour  (eat whole grain breads and pastas instead)
• Packaged snack foods, such as chips and cheese snacks
• Frozen fish sticks and frozen dinners
• Packaged cakes and cookies
• Boxed meals
• Sugary breakfast cereals
• Processed meats

The last one, processed meats, is especially scary. Eating these meats may increase your risk of colorectal, kidney and stomach cancer. Processed meats include foods such as hot dogs, bologna, sausage, ham and other packaged lunch meats.

Genetically Engineered (GE) crops, also known as Genetically Modified Organisms (GMOs), may soon contaminate the nation’s 25,000 organic farms and ranches. Genetically modified salmon and, more recently, alfalfa, have made big headlines in recent months (this is another article all together). Talk about processed food.

I recently saw the following January 2011 online news item on www.delish.com. In the post written by Jolène Bouchon, the nonprofit organization, Consumer Wellness Center, recently released a video report on blueberry breakfast cereals, breads, and pastries. And guess what’s missing in all these products: Of all things, blueberries. According to the video report, many popular products, which show images of fresh blueberries on the package, contain not a single drop of the actual fruit. One product claiming to contain blueberries actually contained “Blueberry Flavored Crunchlets,” made of:

• sugar
• corn cereal
• soybean oil
• modified corn starch
• water
• natural and artificial flavor
• glycerin
• corn syrup
• red #40 lake
• blue #2 lake

The report names several offenders. It also names brands that contain something called blueberry fruit puree. However, this stuff is usually in a concentrated form and enhanced with high fructose corn syrup, “petrochemical colors,” and other worthless fillers. Unbelievable!

The First Lady’s Fight Against Childhood Obesity

As I mentioned in other postings, childhood obesity is a national epidemic. According to an article entitled “Obesity in America 2010” that was posted on www.msn.com, the goal of First Lady Michelle Obama’s “Let’s Move” effort against childhood obesity is to bring the childhood obesity rate down to 5 percent or less by 2030.  Preventing childhood obesity can be critical to preventing it in adults. One study, for example, found that 80 percent of 16-17 year old obese boys remained that way as adults — the figure was 92 percent for girls — while only 20 percent of normal weight children grew up to be obese. Obese children and adolescents are at risk for health problems during their youth AND as adults. Obese children and adolescents are more likely to have risk factors associated with cardiovascular disease, such as high blood pressure, high cholesterol and Type 2 diabetes. This, of course, starts with the eating habits of our children.

Processed food is all around us though. How do you find foods that are truly healthy? For one, consider shopping at health food stores rather than chain supermarkets. Health food stores are everywhere now. These stores have fresh, organic foods, the highest quality vitamins and supplements, and a source of reliable nutrition information. If you are unsure of where to begin, there are plenty of online resources.

One of my favorites is the food pyramid website at www.foodpyramid.com. The “Healthy Eating Pyramid” was updated in 2008 and was developed by the Harvard School of Public Health. It is based on scientific evidence about the links between diet and health.  It includes information on various diets, a comprehensive “Nutrition Facts” section, a plethora of information on supplements of all kinds, health articles, health tools, and even a section where you can customize your own pyramid.

Another fantastic resource is www.Tunies.com (health food store website). This content-rich website has it all – a Reference Library, Ingredient Glossary, Health Calculators (such as BMI), Health Assessments, and a GREAT section on healthy recipes. It is a must-access website.

Supplements are Vital

Supplements have become even more critical because of the proliferation of processed foods. And you must have a “whole body” approach because consuming processed foods is almost inescapable in today’s world. Supplements are not only important for the body, but they are also essential for the mind. The demand for supplements that support cognitive health is skyrocketing. Although aging is associated with declining memory, the alarming news is that symptoms of cognitive deficiencies are occurring more frequently and exhibited in younger age groups as well. As research develops people are seeking a wide array of nutrients that can help boost brain function. My favorites for cognition are:

Fish Oil: Studies have shown that the Omega-3s found in fish oil helps prevent and fight Alzheimer’s disease and depression, among a myriad of other diseases and conditions. Omega-3s can be found in quality foods that have not been processed. However, the most beneficial form of Omega-3, containing 2 fatty acids – EPA and DHA – which are essential in preventing and fighting both physical and mental illness, can be found only in fish. “Fish oil reduces systemic inflammation which is key in preventing the development of some chronic illnesses including various cognitive maladies,” explains Clarke. Be sure to take fish oil products from companies that follow strict procedures to eliminate environmental contaminants to assure the highest purity of its fish oil supplements.

Phosphatidylserine (PS): PS is the single most important building block nutrient for healthy, alive, and functional brain cells. It is now known that the loss of memory, cognitive skills, and the ability to concentrate can deteriorate as much as 50% over the course of a lifetime in people who are otherwise healthy. It is also known that as this cognitive decline occurs, there is a corresponding loss of healthy and functional nerve cells in the brain. PS is naturally found in every cell membrane in the body, but in very high amounts in cell membranes in the brain. PS is the key nutrient that regulates how brain cells work. It regulates which nutrients enter brain cells, how waste gets out of brain cells, and communication between brain cells (neurotransmitter flow). PS may improve:

• mental focus
• short-term memory
• mood
• coordination
• concentration
• learning

Citicoline: Citicoline has been tested extensively in clinical trials in the areas of memory, recognition, recall and cognition.  Citicoline is a naturally occurring intermediate involved in the synthesis of phosphatidylcholine, a major constituent of the grey matter of brain tissue. The mechanism behind this benefit is well known.  Citicoline is a molecule that consists of cytidine and choline joined together.  It is almost completely absorbed when consumed. Once Citicoline is ingested, it is broken down into its component parts and these readily cross into the brain and central nervous system.  Both components are incorporated into the phospholipid fraction of the membranes and microsomes.  Once in the brain, Citicoline promotes brain metabolism by enhancing the synthesis of acetylcholine, restoring phospholipid content and supporting the normal functioning of neuronal membranes.

To stay in line with my “whole body” approach, I love the following supplements in an effort to bridge deficiencies in the diet:

Multivitamin: With processed foods being so prevalent today, taking a daily multivitamin is a must.  There are 13 essential vitamins (A, C, D, E, K, B12, and the 7 B-complex vitamins) that regulate crucial body systems. For obvious reasons, we need to avoid nutrient deficiencies. Talk to your health care professional about which multivitamin is best for you.

Sulphoraphane: Sulforaphane is a compound that occurs naturally in broccoli. Many phytochemicals, including sulforaphane, may help explain why diets rich in fruits and cruciferous vegetables are associated with a reduced risk of cancer and have antimicrobial and anti-diabetic qualities. Sulforaphane has also been shown to be a powerful antioxidant reducing the damage to cells in the retina of the eye that come about with ageing. See Kean Ashhurst’s article on Sulforaphone appearing in this issue for more insight on this topic.

Probiotics: Health professionals are quick to say that “health begins in the gut”. The intestinal tract is filled with an enormous number of beneficial bacteria called probiotic bacteria. They are called probiotic bacteria because the term “probiotic” means “for life,” as opposed to the term “antibiotic” which means “against life.” The body is designed to have a symbiotic relationship with these probiotic bacteria. Probiotics help to digest food, kill harmful microorganisms and assist us in functioning properly in many ways. You must have a large population of probiotic bacteria in the digestive tract to promote proper digestion and keep harmful, disease-causing microorganisms at bay. If the percentage of good bacteria is too low, compared to the bad bacteria, the body will function poorly.

Move Your Body!

Finally, and you’ve heard this a million times, you must move your body. Exercise is a MUST as part of your health and wellness regimen. Exercise not only helps you manage your weight, it also improves mood; combats chronic diseases such as cardiovascular disease (among others); SIGNIFICANTLY boosts energy; promotes quality sleep; and can dramatically improve libido. The challenge is getting it done at least 4 times a week for 30-60 minutes. The secret to a long-term commitment to exercise is not to overdo it. So many people begin an exercise regimen with their hair on fire and end up blowing it all off because it became too intense. You need to start slow and gradually build your fitness level. When your fitness level increases the exercise becomes easier, you’ll begin to experience the benefits and it will actually become fun. They key is to design a routine (either you or a trainer) that will promote a long-term commitment. And when I say long-term, I mean FOREVER. If you are one of those people that despise exercise, there are little things you can do to increase your physical activity. The next time you drive to your local market or health food store to shop for your natural, organic food, park in the back of the parking lot and walk. Take the stairs instead of the elevator. Avoid the remote control and change the channel yourself. Take your pet for a walk. Work in the garden. There are many painless activities you can do to move your body.

When all is said and done, you have to be truly committed to your health and wellness regimen. In today’s world, there are so many landmines. How do you minimize your intake of processed foods? This is where a hardwired routine can really be an ally. At the end of the day, there are no excuses. If you want to live a vital, vibrant, long life, your actions will determine your level of commitment. I believe you can succeed. It’s time to get healthy. I know you can do this.

Mark Becker

As I try to formulate my thoughts for this article, I sit here at my computer recovering from my 95th marathon. I’m sore and in recovery mode.  However, I’m thinking how lucky I am to be able to participate in marathons, triathlons and other endurance-related events. I am often guilty of taking these events and the associated training for granted. After all, at 50 years of age, with preparation, I am physically able to complete these events — and I have done so for almost 30 years. What’s my secret? Well, it’s twofold: First, I have access to the very best nutrition and supplements. And second, if I need health information, I have access to Nutricula’s brilliant Editor-in-Chief, Bob Berger, Ph.D, or any number of world-class Nutricula contributors. I’d say things couldn’t be better in Mark Becker’s world.

There are many who aren’t as lucky as I — especially those who suffer from Autoimmune Diseases, such as:

• rheumatoid arthritis,

• lupus,

• multiple sclerosis,

• inflammatory bowel disease,

• type-1 diabetes,

• hypothyroidism,

• and psoriasis.

Autoimmune Disease is War

My heart goes out to those who suffer from potentially dangerous and even fatal conditions in which the body’s immune system fails to recognize healthy body systems and begins to attack them. This can happen for any number of reasons, though it’s believed that there are genetic links to Autoimmune Disease. In addition, there may be some ties to overall fitness and immune system health. However, simply put, with autoimmune diseases, your body wages war against itself.

According to www.womenshealth.gov, there are more than 80 known types of Autoimmune Diseases that affect more than 23.5 million Americans. They are a leading cause of death and disability.

Unfortunately, people with autoimmune disease have a very difficult time exercising. As the body exerts itself, it temporarily stresses many body systems. This leaves them vulnerable to attack or undermining by the immune system. Additionally, as you exercise, your body will create different sets of hormones and other chemicals that can help to trigger immune system responses as well, particularly in certain people and in particular cases. Nevertheless, it is important to understand that exercise is something the body was designed to do. Your body has a remarkable capacity to withstand stressors of all kinds, resulting in very positive and beneficial physiological adaptations that increase the body’s efficiency on several levels.

As I mentioned at the beginning of this article, I am often guilty of taking the ability to exercise for granted.  Exercise should be viewed as a privilege, one that can be taken away from any one of us at any given time. For me, exercise is therapy, required for emotional and physical stress management, a necessity to promote the betterment of my physicality and greater efficiency in an active and physical life. Furthermore, exercise is insurance for disease prevention and optimal health. For people with Autoimmune Disease, I encourage you to continue to exercise. Even at a compromised capacity, you can work  with your health professional as the benefits are profound.

Supplements for Healing

Dietary supplements are an essential part of any autoimmune disease healing protocol. However, it is important to note that research in this area is in its infancy.  In a healthy person, dietary supplements are used to (1) correct nutrient deficiencies, (2) enhance healing and immune function, (3) reduce inflammation, (4) relieve joint pain, and (5) promote general health. It is no different with a person afflicted with an Autoimmune Disease. After all, in any assessment of prognosis or disease outcome, the patient’s general health status is a primary consideration. Understand that caution must be exercised when implementing dietary supplements into your routine. Always understand that if you are diagnosed with an autoimmune disease, it’s vitally important that you work closely with your doctor when initiating a new supplement and exercise routine. With that said, and with your doctor’s blessing, the following supplements may prove beneficial in the fight against many autoimmune diseases:

Vitamin D:  As mentioned earlier, much more research needs to be done to better understand both autoimmune diseases and the impact of vitamin D on autoimmune disease. But, we already know that not getting enough vitamin D can be devastating to bones, leading to bone density problems. For overall good health, it’s essential to meet daily vitamin D requirements as determined by a health professional. If your vitamin D blood level is low your doctor may prescribe higher dosages.

Essential Fatty Acids (omega 3 fats): The essential fatty acids (called essential because the body cannot make them on their  own) are omega 3 and omega 6 fatty acids. When the ratio of the essential fatty acids becomes imbalanced (more  omega 6s than omega 3s or vice versa) the body experiences inflammation which can result in serious chronic inflammatory conditions.  It is this imbalance between the essential fats that negatively impacts health. Today, Americans get substantially more omega 6s than omega 3s in their diet. And the more omega 6 fats that are consumed, the more the body is unable to utilize the profound health benefits of  omega 3 fats. With that said, autoimmune disorders have responded favorably to increased levels of omega 3 fats. In fact, according to www.jigsawhealth.com, more than 13 studies of rheumatoid arthritis sufferers have shown that increasing the consumption of omega 3 fats or fish oil supplements significantly improved joint pain and stiffness. Therefore, including more omega 3 fats and decreasing the level of omega 6s can help those with autoimmune disorders better manage their conditions.

Green Tea: Drinking green tea has been associated with several health benefits and may even help prevent cancer, improve heart health, fight gum disease, and improve bone health. Now research from the Linus Pauling Institute at Oregon State University suggests that a compound found in green tea can help suppress autoimmune disease. The compound, EGCG, improves immune function by increasing the number of immune system cells known as regulatory T cells. Regulatory T cells help to keep the immune system in check by preventing the destruction of normal healthy cells. Again, more research is needed, but, when fully understood, Green Tea supplements may provide an easy and safe way to help control autoimmune problems.

Probiotics: These healthy bacteria may be a big help to people suffering from an Autoimmune Disease. Your immune system’s cells (T cells) develop into one of 2 types — a Helper T cell or a Regulatory T cell and can be described as follows:

• Helper T cells: They patrol the body like a police officer, looking for dangerous invaders. Once they detect a real or perceived threat, they quickly multiply themselves and attack.

• Regulatory T cells: As mentioned earlier, Regulatory T cells stop inflammation and keep harmless tissues safe.

Most often the decision of whether a T cell becomes Helper or Regulatory takes place in the gut. Probiotics will promote more Regulatory T cell formation, which means more cells for your body to naturally fight inflammation. Plus, probiotics help other cells in the intestinal tract to see normal molecules to be healthy rather than dangerous. This is great news for people with autoimmune diseases. Unlike dangerous drugs, probiotics can help address the immune system’s mixed-up response to normal tissues and cells. There are many probiotic supplements on the market. These probiotic supplements contain a different balance of good bacteria for both the large and small intestines. They include probiotics such as Lactobacillus and Bifidobacterium. However, you should consult your health professional on the different strains that are available, potency, etc., as all probiotics are not created equal.

For those that have no physical limitations, ALWAYS consider yourself lucky. You are blessed and don’t ever forget that. I completely understand the tendency to take this gift for granted. I am all too often guilty of this. However, when you have time, understand the challenges people with Autoimmune Diseases encounter every day.  It’s definitely tough and has to be dealt with strategically and in concert with your health professional. However, for those with Autoimmune Disease, you can improve your quality of life with the right exercise routine, diet and supplement regimen. Do your research and talk to the experts in this area. You can overcome many of the challenges armed with knowledge and a “never surrender” attitude.

Mark Becker

According to data published in a report on www.cancer.org, about 569,490 Americans were expected to die from various forms of cancer in 2010. That’s more than 1,500 people a day! Cancer is the second most common cause of death in the United States exceeded only by heart disease. In the U.S, cancer accounts for nearly one of every four deaths. That is information that is certainly difficult to process.

To make things worse, some people are often born into a situation where they are pre-disposed to certain diseases, such as cancer, because of their family history. I have been truly fortunate as I come from a family that, for the most part, has not been pre-disposed to any serious disease states, such as cancer. My family (including myself) struggles with its own demons, but much of that has to do with addiction. Nonetheless, according to my father, I have only had 2 family members in my entire family (that he is aware of) who have had cancer. Other families, though, aren’t as fortunate. In fact, even though my family has not had a history of cancer to speak of, I married into a family that has a SIGNIFICANT history of cancer. My Mother-In-Law is a 2-time cancer survivor (ovarian and breast) and some of her siblings have had similar bouts with cancer. My wife’s brother has also had cancer. The good news is that these family members have not only recovered, but are still leading vital, productive lives. The bad news is that my two boys Nick and Noah are pre-disposed to cancer on their Mother’s side of the family.

Susan Below (my Mother-In-Law) was first diagnosed with cancer at age 48. “I didn’t want to miss what was ahead for me in terms of my personal life, my children’s lives and my nursing career,” she says. Below believes in a preventative approach and education. “I read any article I see about breast and ovarian cancer.  I make every effort to stay happy and positive, not let things bother me and live a generally healthy lifestyle.”

This got me to thinking; almost 600,000 people were projected to die from various forms of cancer in 2010. What if you were one of the many to actually be diagnosed with cancer in 2010? All of a sudden there is a shift in focus to survival. And many health professionals believe in a strict detoxifying regimen.

Detoxify with Diet

I wrote at length about processed foods in a previous blog. We are constantly eating foods that have been altered from their natural state. Many manufacturers use man-made ingredients that prolong a product’s shelf life. That’s why you see pre-packaged foods that stay fresh for months. Unfortunately, processed foods have the opposite effect on peoples’ health. With all the processed foods that are eaten, it’s not hard to see that our kidneys, liver, and other vital body filtering organs often can’t detoxify on their own. That’s why it is very important to eat foods that help the body detoxify. When you are in the midst of a cancer battle, it is crucial to adjust your dietary habits to a regimen that eliminates the toxins faster than they accumulate. This will allow a progressive normalization that will keep your body’s metabolism in a state of natural equilibrium. My research uncovered a website (www.globalhealingcenter.com) that provided a great list of the following 10 foods that will help detoxify the body:

Fruits: Extremely high in liquid-content, helping the body wash out toxins. They are also very easy to digest and are high in antioxidants, nutrients, fiber and many important vitamins such as vitamin C (one of the best detox vitamins as it transforms toxins into digestible material).

Green Foods: Blue green algae, barley, wheatgrass, kale, spinach, spirulina, alfalfa, chard, and other organic leafy greens are great examples of green foods. These plants provide chlorophyll to the digestive tract. Chlorophyll rids the body of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products andpesticides. They also help the liver detoxify.

Lemons, Oranges and Limes: These citrus-wonders aid the body in flushing out toxins, as well as jump-start the digestive tract with enzymatic processes. They also aid the liver in its cleansing processes. To increase detoxification, start each morning with a warm glass of lemon water. These are also are rich in vitamin C which, as mentioned earlier, is one of the very best detox vitamins.

Garlic: Stimulates the liver in producing detoxification enzymes that help filter out toxic residues in the digestive system

Broccoli Sprouts: Extremely high in antioxidants, broccoli sprouts significantly help stimulate the detoxification enzymes in the digestive tract. The sprouts are actually more effective than the fully-grown vegetable.

Green Tea: Packed full of antioxidants, green tea not only washes toxins out of the system, but also contains a special type of antioxidant called catechins, known to increase liver function.

Mung Beans: This bean has been used by Ayurvedic doctors for thousands of years. It is incredibly easy to digest, and absorbs toxic residue that accumulates on the intestinal walls.

Raw Vegetables: Best for juicing detox regimens or eaten raw: Combinations of raw vegetables such as onions, carrots, artichoke, asparagus, broccoli, cabbage, kale, brussel sprouts, cauliflower, garlic, beet, turmeric and oregano will help your liver purge toxins during the cleansing process. These vegetables are high in naturally occurring sulphur and glutathione. Sulphur helps the liver detoxify harmful chemicals

Seeds and Nuts: Incorporate the easily digestible seeds and nuts into your diet including flaxseed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds, and sunflower seeds.

Omega 3 Fats: Hemp, avocado, olive oils or flax seed oil help lubricate the intestinal walls, allowing the toxins to be absorbed by the oil and eliminated by the body.

Supplements for Detoxification

If you eat plenty of the foods mentioned above you are well on your way to detoxifying vital body filtering organs. However, gaining access to these foods on a consistent basis is often difficult. Furthermore, foods such as these have become harder to find in chain supermarkets where processed foods are king. Additionally, if you are undergoing cancer treatment, you may find it is a challenge keeping your refrigerator filled with these detoxifying foods. With that said, establishing a comprehensive supplement regimen will help. Supplements will also help you progress a little faster, and give your body the boost it needs, particularly if you are feeling lethargic as a result of cancer treatment. There are many supplements that have great detoxifying properties. The following supplements have always been a great start for detoxifying the body:

Probiotics: I will never forget what a health professional told me years ago: “Health begins in the gut.” That’s why probiotics are critical. The intestinal tract is filled with an enormous number of beneficial bacteria called probiotic bacteria. They are called probiotic bacteria because the term “probiotic” means “for life”. The body is designed to have a symbiotic relationship with these probiotic bacteria. Probiotics help to digest food, kill harmful microorganisms and assist us in functioning properly in many ways. It is crucial to have a large population of probiotic bacteria in the digestive tract as this will promote proper digestion and keep harmful, disease-causing microorganisms at bay. If the percentage of good bacteria is too low, compared to the bad bacteria, the body will function poorly. For detoxifying purposes, consider the probiotic yeast Saccharomyces Boulardii. This probiotic yeast survives stomach acid and colonizes the intestinal tract. It promotes the health of the intestinal tract, helps protect its beneficial microbiota and enhances immune function and the detoxification process.

Sulphoraphane: Sulforaphane is produced in the body from a compound in broccoli and triggers the production of enzymes that help detoxify cancer-causing chemicals. According to research at Johns Hopkins University, there is a link between increased fresh vegetable consumption and the reduced risk of cancer. The key protective compound in broccoli is a chemical called glucoraphanin, which the body turns into sulforaphane and is now referred to as SGS. This can be taken as a potent extract, is an inducer of phase 2 detoxifying enzymes and a protector of DNA.

Milk Thistle: The herb milk thistle could be called the liver’s best friend. This makes milk thistle a “must take” as the liver is the body’s key filtering organ. Regularly taking milk thistle not only protects the liver from toxins but it also plays an important healing role as well. Milk thistle helps to repair liver cells and promotes the regeneration of new cells. In short, milk thistle helps the liver carry out its daily tasks. Be sure to take a Milk Thistle product that meets label claims and is approved for quality. Ideally, a milk thistle extract should be standardized to contain 80% total Milk Thistle seed flavonoids, including the important Silymarin fractions isosilybinins A and B, silybinins A and B, silychristin and silydianin. This particular group of flavonoids, collectively known as Silymarin, supports liver function by raising protective glutathione levels.

Green Tea: An excellent detox agent, taking Green Tea extract helps the body fight free radicals (unstable molecules or oxidants) that “damage cell proteins and genetic material,” making the body “vulnerable to cancer,” according to the National Cancer Institute. Catechins (antioxidants) deter free radicals’ enzyme and DNA damage that sometimes leads to cancer. Green tea’s detoxifying properties have links to weight reduction and fat burning, and they can fight bacteria, liver disease, diabetes, high cholesterol, atherosclerosis and inflammatory bowel disease.

N-Acetyl-L-Cysteine (NAC): NAC is an antioxidant and amino acid. It is a precursor in the body to the essential antioxidant glutathione, which is produced mainly by the liver. Glutathione detoxifies chemicals into less harmful compounds and assists in numerous protective efforts in the body, including intracellular defense against oxidative stress and detoxification. Acetaminophen and alcohol are known to decrease glutathione levels. NAC protects the body from acetaminophen toxicity and is used in hospitals for patients with acetaminophen poisoning. It has also been shown to be effective at treating liver failure from other causes as well. Additionally, it helps rid the body of heavy metals including lead and mercury.

Include Exercise as Part of Your Treatment

We all know that exercise has PROFOUND health benefits and must be a part of your health and wellness regimen. Exercise not only helps you manage your weight, it also improves mood; combats chronic diseases such as cardiovascular disease (among others); SIGNIFICANTLY boosts energy; promotes quality sleep; and can dramatically improve libido.

But what if you have been diagnosed with cancer? In the past, people being treated for a chronic illness (an illness a person may live with for a long time, like cancer or diabetes) were often told by their doctor to rest and reduce their physical activity. This is good advice if movement causes pain, rapid heart rate, or shortness of breath. But newer research has shown that exercise is not only safe and possible during cancer treatment, but it can improve how well you physically function and your quality of life. Too much rest may lead to loss of function, muscle weakness, and reduced range of motion in the person with cancer. So today, many cancer care teams are urging their patients to be as physically active as possible during cancer treatment.

Additionally, the good news is that exercise can also help to detoxify the body. Walking, running, cycling, swimming, resistance training and other types of exercise helps the body get rid of accumulated wastes, toxins and environmental poisons.

How does exercise actually help to detoxify? The body is a finely tuned machine and is engineered to rid itself of toxins and operate as efficiently as possible. Exercise cleans all of your internal organs simultaneously. In fact, exercise accelerates the detoxification process. When you exercise, the blood circulates throughout the body, bringing nutrients to all the organs and muscles. Exercise also helps lymph fluids circulate through the body, which removes toxins and other harmful materials. When exercising, you breathe deeply and take in more oxygen, which helps all the cells to perform their jobs, including removing toxins. When you exercise, you sweat which releases toxins through the pores of the skin.

Aerobic exercise such as walking, running and cycling all get the body moving and helps the detoxification process. If undergoing cancer treatment, it is very important to listen to your body and not overdo it.

Over the past several years, I have established a great relationship with Brenda Michaels, a 3-time cancer survivor who hosts the radio show Conscious Talk Radio (www.conscioustalk.net) with her husband Rob Spears, also a long-term survivor of non-Hodgkin’s. She completely rejected mainstream cancer treatments and looked to natural solutions, including comprehensive detoxification during her multiple fights with the disease. “I detox in many different ways,” she says. “I exercise every day. I am also a big believer in the need for supplements in the diet, especially since most of our food today is adulterated and robbed of its nutrient value.  Taking supplements is a great way to give additional support to the body. Additionally, three times a year, I do two specific cleanses: a kidney cleanse and a liver cleanse.”

Michaels also periodically does an emotional detox.  “My emotional detox is done through my deep spiritual work,” she explains. “I am committed to leading a life that is in alignment with good health on a wide range of fronts, including emotionally.” Michaels adds, “The key to staying healthy and happy is to stop doing what stands in the way of your health and well-being.  Taking a stand for your health and well-being requires commitment and courage, and, believe me, there is no other way.  We MUST be willing to do whatever it takes if we truly desire to be healthy and happy.”

While cancer remains a major public health problem in the United States, cancer death rates among both men and women are declining, according to the American Cancer Society’s (ACS) annual cancer statistics report, “Cancer Statistics, 2010.” Researchers credit the steady decline mainly to falling smoking rates, improved cancer treatments, and earlier detection of cancer. If you are one of the thousands who have been diagnosed with cancer, detoxing is something to consider. Always know that cancer is not a death sentence. It is an opportunity to learn about your body and the good things that lie ahead.

Mark Becker