Lecithin One of the healthy fats

Your mother may never have admonished you to take your lecithin, but this healthy fat is essential for the normal function of every cell in our bodies.

Lecithin directly affects nerve and brain function, fat transportation, and metabolism, and protects cells from oxidation. Lecithin contains a phospholipid called phosphatidylcholine, which is absorbed by the intestinal mucosa and metabolized to choline in the liver.

Small amounts of choline are carried to the brain, where it is converted to the neurotransmitter acetylcholine, which is required for adequate nerve function as well as for memory storage and retrieval.

Memory Helper

In healthy individuals, lecithin can increase acetylcholine levels in the brain. Because a decrease in acetylcholine is associated with Alzheimer’s disease, it has been suggested that increased lecithin levels may increase this important neurotransmitter.

As a 2002 study reported in the Clinical Therapeutics journal,while patients with mild to moderate dementia experienced improved memory with increased dietary choline, it was not beneficial to patients with advanced Alzheimer’s disease.

Studies have shown that choline is also needed for the normal development of the brain during fetal growth. In an interesting animal study, when pregnant female rodents were supplemented with choline, their offspring’s brain function changed, resulting in lifelong memory enhancement. Thus, memory function in the aged offspring was partially determined by what the mother ate during pregnancy.

Heart Health

Lecithin has been shown to help with cardiovascular disease by lowering cholesterol and preventing atherosclerosis. Lecithin is an emulsifying agent, meaning that it is able to suspend the fat and cholesterol that is travelling through the bloodstream and stop it from attaching to the artery walls, thus preventing atherosclerosis.

Some studies demonstrate that soy-derived lecithin has significant effects on lowering cholesterol and triglyceride levels, while increasing HDL cholesterol, the good cholesterol, in the blood.

Brain Function

There is evidence that bipolar disorder is associated with reduced choline in the central nervous system. Supplementing with lecithin has been shown to result in significant improvement and stabilization of mood during hypermanic phases; however it has also been reported to depress mood, so its use for mood disorders should be monitored by a qualified health practitioner.

Gallstone Prevention

Lecithin may play a role in preventing gallstones from forming. Studies have shown that taking lecithin orally will increase the amount of lecithin in the bile, and this can increase the ability to dissolve cholesterol.

Since gallstones are mostly composed of cholesterol, reducing excess cholesterol may help to reduce the formation of gallstones. Unfortunately, lecithin has not been shown to aid in dissolving gallstones after they have formed.

Weight Loss

Since lecithin is able to package fat in the bloodstream and eliminate it from the body, it is often suggested that lecithin can help with weight loss, but this does not mean that lecithin is able to flush out fat from our subcutaneous tissues. To date, there is no clear evidence that lecithin aids in weight loss.

Getting Lecithin

Lecithin is found naturally in such foods as egg yolk, soybeans, grains, wheat germ, fish, and legumes. When the diet is not adequate, lecithin can safely be consumed as a supplement; since it can be completely metabolized, it is virtually nontoxic to humans. A standard dose of lecithin is one to three grams per day.

Cautions

It is important to note that lecithin does have potential side effects and interactions with medications; therefore it is recommended that you consult with a licensed health care practitioner before taking lecithin.

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Lose Weight with Weights

It is a widely-believed myth that training with weights will make you resemble Arnold Schwarzenegger or Sylvester Stallone. Women especially often shy away from the bench press and other weight machines, afraid of building too much bulk. In doing so, they miss out on a host of health benefits–better posture and alignment, osteoporosis prevention, strength and weight loss.

Huge, glistening, rippling muscles will not develop overnight, or even with regular weight training. Testosterone is necessary in order for muscles to increase dramatically in size–and women just don’t possess enough of the hormone for this to happen. Although huge muscles can be developed through training, even most men do not eat well enough or train hard enough to gain any serious mass. Bulking up is nearly a full-time job–one to one and a half hours, five or six days a week–and requires supplemental protein and calories.

Pump Up to Slim Down

Aerobic activity (activity requiring oxygen as a fuel source) is widely known as best for burning fat. Although weight training is often deemed an anaerobic activity (does not use oxygen as a fuel source), it too has fat burning benefits.

By increasing muscle mass on your body–even slightly–you will decrease your body fat percentages. Muscle mass can be likened to a furnace that burns energy, thus decreasing the body’s fat to muscle ratio. As a bonus, muscle burns more calories than fat on your body during rest: lean muscle tissue requires more calories than fat tissue to simply exist.

The variety of weight training activities and formats allows for aerobic intervals. These elevate the heart rate throughout the workout, burning more fat. Muscle is the most metabolically-active tissue on the body and it will continue to burn fat in any state of activity 24 hours a day.

Weights for Your Bones

Weight training is an effective step in preventing osteoporosis. When heavy loads, such as in weight resistance training, are applied over a long period of time, bones with ample blood supply become more dense. The amount of collagen fibres and mineral salts present will also increase.

As we age we may lose bone cells. Weight bearing exercises work to replace them, keeping our skeletons strong and healthy.

Physical activity is vital for maintaining a healthy spine and correct posture. Weight training stretches and strengthens major and minor muscles groups of the body, keeping the spine straight and the joints flexible and lubricated. A healthy spine allows mobility and pain-free daily function.

If you wish to start on a weight training program, consult your doctor, especially if you are currently a sedentary person. Many gyms have weight room attendants or personal trainers who will be happy to provide you with instruction and a program to follow. Start slowly and watch the benefits appear before your eyes!

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Feed a Healthy Weight

If weight loss was a colour, it would be green. It’s no coincidence that green vegetables factor heavily in most weight and health maintenance programs.

Fruits, vegetables, and sea vegetables provide vitamins, minerals, antioxidants, and macronutrients (fats, proteins, and carbohydrates including fibre), as well as many other cofactors to keep digestion smooth, metabolism on track, hormones balanced, immunity strong, and detoxification steady. With obesity rates rising, a nutrition-based strategy to support disease prevention and weight maintenance is within our grasp: going green.

Nutrition to go

Green superfood formulas deliver concentrated nutrients lacking in the everyday diet—nutrients that are essential in supporting a healthy weight.

If you don’t get enough vitamin D, for example—and three million Canadians don’t—this can impact hormone production. Hormones are the body’s chemical messengers, regulating everything from insulin production to metabolism. Poor metabolism and/or blood sugar imbalances can cause weight gain.

If you’re nutrient deprived, energy and motivation can suffer. Who wants to work out when you’re exhausted? A study in the Canadian Journal of Dietetic Practice and Research, however, suggests green food formulas show promise for improving energy. 

Green formulas have also been shown to reduce cholesterol, reduce cold symptoms, and improve the condition of the skin.

Superfoods to watch for

Keep an eye out for these ingredients:

• Alfalfa, barley, and wheat grasses: high in chlorophyll and enzymes, and provide cleansing and nourishing effects
• Red beet powder: helps digestion, and stimulates the kidneys and lymphatic system
• Spirulina: contains beta-carotene, enzymes, and essential fatty acids
• Apple fibre powder: soluble and insoluble fibre keep the intestinal tract healthy
• Phosphatide complex from lecithin: may support the nervous system, help the absorption of nutrients, and help prevent atherosclerosis
• Royal jelly: supports immunity and may increase energy
• Bee pollen powder: high in nutrients and antioxidants

Superfood formulas can be mixed with water or juice. Or add a scoop or two to your morning shake. If you’re in a rush, opt for the convenience of capsules.

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Lose the Bulge-Not the Carbs

Advocates claim that low carbohydrate intake will improve our body’s insulin/blood sugar balance, thereby fostering weight loss. Although preliminary research has shown slightly more weight loss over the short term with lower carbs, long-term studies demonstrate otherwise.

A recent one-year randomized study compared many of the leading diets, including low-carb diets and the traditional low-fat diet. It was found that all the diets were similarly effective at reducing weight and lowering cardiovascular risk factors. The traditional low-fat diet was found to be the most practical; therefore compliance was best with this diet.

Critical for Weight Loss and Health

The majority of research in nutrition clearly demonstrates that carbohydrate-rich foods–specifically fruit, legumes, vegetables, and whole grains–reduce the risk of most chronic diseases such as diabetes, cancer, and cardiovascular disease.

These foods are loaded with antioxidants, vitamins, minerals, healthy fats, healthy low-glycemic carbohydrates, and fibre. Together these compounds protect our bodies from disease and optimize metabolic rate. Diets that dramatically lower the intake of these valuable nutrients would also miss many health benefits. The long-term consequences of eliminating healthy carbohydrates could be catastrophic to nutritional health.

Further, carbohydrate-rich whole grains such as oat bran contain a soluble form of fibre that acts to stabilize blood sugar levels, reduce cholesterol in the blood, and curb appetite.

Dietary Supplements and the Bulge

Restricting calories often restricts the intake of essential nutrients. Inadequate intake of any nutrient could affect health and metabolic rate. A balanced one-a-day multivitamin and mineral supplement from a reputable company acts as an insurance policy to fill the nutrient gaps.

An essential fat supplement such as organic flaxseed oil would also be helpful, particularly when the intake of fat is overly restricted. Interestingly, fish oils have been found to support weight loss in obese individuals with hypertension due, possibly, to its stabilizing effects on blood sugar levels.

Current studies suggest that a higher intake of low-fat calcium-rich foods is associated with a lower prevalence of obesity. Although calcium supplements do not appear to benefit weight loss, a diet providing 900 to 1,100 mg of calcium from food is a good strategy.

Time-tested Strategies for Successful Weight Loss

Maintaining weight loss is the greatest challenge for most dieters. The National Weight Control Registry has compiled a list of strategies that have worked for dieters.

Accept Failure

Be easy on yourself. It takes time and patience to change your lifestyle; weight loss is never linear. Focus on the health benefits of these changes.

Allow Periodic Indulgence

It’s okay to have some chocolate, chips, or ice cream periodically. Try healthier options such as 70-percent chocolate, or certified organic chips baked with nonhydrogenated oil.

Frequently Monitor Your Weight

This gives you clues about whether you are on track so you can make modifications to your program. It also creates body awareness.

Exercise for One Hour Daily

Becoming active on a regular basis is critical. The key is to just get moving: go for a walk, play some tennis, or join a gym. Walk to the grocery store, or take the stairs at work.

Every bit of activity helps.

Consume Five Small Meals per Day

Consuming three smaller meals with healthy snacks throughout the day will foster stable blood sugar levels, thereby controlling appetite and improving moods and metabolic rate.

Follow a Balanced Diet Rich in Healthy Carbohydrates and Low in Fat

This diet involves portion control, and moderate intake of fat. Emphasize whole grains, vegetables, legumes, fruit, lean meats, fish, poultry, and low-fat dairy.

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Add Some to Lose Some

Although a nutritious diet and regular exercise are key to losing weight, research shows that there is more you can do to shed pounds. Dietary supplements can play an important complementary role in regulating metabolism, suppressing appetite, and curbing sweet cravings.

Before delving into the issue of weight loss, it’s essential to understand what causes weight gain. According to the US Centers for Disease Control and Prevention, weight gain is a complex process influenced by a potentially large combination of factors:

• genes
• metabolism
• behaviour
• illness
• medications
• environment
• culture
• socioeconomic status

It’s no wonder that the conventional weight-loss strategies centred around diet and exercise aren’t curbing the high rates of Canadians who are obese (23 percent) and overweight (59 percent).

New Approaches to Losing Weight

Dietary supplements can safely help with weight loss, when formulated correctly, by targeting a range of root causes of weight gain at the same time.

Several weight-loss herbals affect how insulin works. Insulin is a hormone secreted by the pancreas that lowers blood sugar and affects fat storage by the body. Although it is unclear exactly how they work, extracts such as Gymnema sylvestre and chromium picolinate, which affect insulin activity, may help trigger fat loss.

Other extracts that target fat include Coleus forskohlii, which breaks down the fat stored in fat cells; Garcinia cambogia, which inhibits fat and cholesterol synthesis; and green tea, which not only increases metabolism but may also reduce the risk of colorectal and breast cancer in women.

Thermogenics such as Capsicum annuum increase metabolism to burn more calories; lipotropes, such as choline and betaine, break down fat that can accumulate in the livers of obese people.

However, herbal remedies can do more than just control fat levels. Diuretics such as Arctostaphylos uva-ursi can reduce weight by eliminating excess water buildup in the body.Gymnema sylvestre curbs sweet cravings and Hoodia may sppress appetite.

Choose Wisely

First talk to your health care practitioner. If he or she feels that it’s safe for you to take diet supplements to assist your weight loss, be sure to discuss formulations that target the multiple factors involved in weight control and that are appropriate for your particular needs.

What’s important to know is that dieting and exercise are a great start to losing weight, but adding herbals can give you that extra edge in dropping pounds.

Sample Herbal Wight-Loss Mix

• Control insulin with Gymnema sylvestre and chromium picolinate.
• Improve metabolism with Coleus forskohlii, Garcinia cambogia, and green tea.
• Burn fat with Capsicum annuum.
• Reduce liver fat with choline and betaine.
• Lose excess water with Arctostaphylos uva-ursi.
• Curb sweet cravings with Gymnema sylvestre.
• Reduce appetite with Hoodia.

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Effective Weight-Loss Programs

There are hundreds of weight-loss programs that vow to help create a lean, muscular body with little body fat. The reality is that while most popular diets and programs produce short-term results, the majority of people fail to achieve and maintain their weight-loss goals in the long run.

The real solution is taking a rational approach to weight loss by utilizing scientific breakthroughs in the understanding of human appetite regulation and metabolism. The centrepiece of any effective weight-loss program is utilizing unique blends of selected, highly viscous soluble (HVS) fibres. When properly combined these natural dietary fibres act synergistically to bind more water and create a greater gel-like mass than any other fibre alone.

When taken with water before or during meals, HVS dietary fibre blends bind up to 600 times their weight in water to form a gelatinous, viscous mass within the stomach. As a result, it produces a tremendous feeling of satiety (fullness) and reduces the absorption of calories. HVS dietary fibre blends are available in capsule form, powdered drink mixes, and meal replacement formulas.

When used within a framework of proper diet and lifestyle, HVS dietary fibre blends work to promote weight loss because they help achieve five key goals:

• Effectively promote satiety leading to a reduction of calories consumed.
• Improve the sensitivity of body cells to the hormone insulin.
• Increase metabolism and fat burning without using harsh stimulants.
• Reset the mechanisms that control fat cell size and body weight.
• Bind dietary fat and cholesterol within the intestinal tract and escort them from the body.

The beauty of utilizing a program based upon HVS dietary fibre is that it is both simple and highly effective. Clinical work at the Canadian Center for Functional Medicine indicates that at least 75 percent of those who are serious about losing weight will lose weight effectively by following these simple guidelines:

• Take a meal replacement formula that provides a minimum of five grams of HVS fibre twice daily as a meal replacement.
• For meals when you are not using the meal replacement formula, take two to five grams of HVS fibre five to 10 minutes before the meal.
• Use two to five grams of HVS fibre when hungry between meals, alone or with a healthy, low calorie snack.
• Drink six to eight glasses of water daily.
• Eat less! HVS fibre curbs the appetite. But you will still need to choose smaller portions of food and skip second or third helpings.
• Exercise. If you cut back on calories without exercising regularly, your metabolism will drop so low that it will be very hard to burn fat. It does not take much; a brisk walk for 30 minutes a day produces significant health and weight-loss benefits.

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Eat Early; Eat Less

Changing eating patterns may lead to easier weight loss. Research published in the Journal of Nutrition (2004) followed participants and their eating habits for seven days. Those who ate more in the morning had less total food consumption for the rest of the day, while the others in the group generally ate more as the day went on, with less time between food consumption. This resulted in higher calories consumed and less calories burned as activity levels dropped in the evenings.

Starting the day right by having a sound breakfast has been confirmed in other research to reduce fat cravings, lower cholesterol levels, and lead to overall increase in vitamin and mineral intake. This one change may be a simple key to managing your weight.

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Exercise Smarter-Not Harder-for Weight Loss

We all know that exercise is essential for weight management because it burns calories. But how much and what kind of exercise is best?

Researchers at the University of Pittsburgh enrolled 201 overweight, sedentary women as participants in a one-year study. They were randomly assigned to one of four exercise groups: (1) vigorous intensity with high duration; (2) moderate intensity with high duration; (3) moderate intensity with moderate duration; or (4) vigorous intensity with moderate duration. All women were instructed to follow a 1,200 to 1,500 kilocalorie-per-day diet and reduce fat intake to 20 to 30 percent of total energy intake.

Weight loss was significant in all groups, with those exercising moderately gaining similar benefits to those who exercised vigorously. Participants who walked briskly (moderate exercise) for at least 50 minutes, five times a week, and who cut back on fatty foods saw the best long-term weight loss. In six months, they lost an average of 25 pounds, or about 15 percent of their body weight, and the program helped them keep the weight off the rest of the year. It came down to the calories they burned, not how hard they worked to burn them.

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Getting Juicy

Another day, another round of nagging guilt. Yet again, you’ve failed to consume even close to the seven to 10 servings of fresh fruits and veggies recommended by Canada’s Food Guide. The question is, just how does one go about adding these healthy foods into an already busy lifestyle?

Here’s one terrific way: fresh juices. If you happen to have a juicer packed away, think about starting up a relationship with it again. Don’t have a juicer? Take heart. There is now a new concept in juicing that doesn’t even involve owning a juicer.

Jump into juicing

Juicing is a method that extracts the juice from fruits and vegetables, leaving the pulp behind. This allows you to consume large amounts of nutrients and digest and assimilate them quickly. It is a lot easier to drink 8 oz of liquid than to consume 3 lb of food! Plus, juicing gives your digestion, assimilation, and elimination systems a much-needed rest from the constant work they do, allowing your body to cleanse efficiently and obtain maximum nourishment.

Concentrated cleansing

A juice-only fast of several days can be an amazingly healing and cleansing experience. But juicing on a daily basis can also be a strategy to get concentrated nutrition in a short amount of time. With juicing, you can start your day with a refreshing drink that contains four vegetable servings and two fruit servings, all before 8 am. In case you’re counting, that leaves you only one more fruit or veggie to consume during the day to meet the minimum requirement, more than easily done.

It’s now easier to do than ever before, simply by using your high-powered blender instead of a juicer. Just add the fruits and vegetables to your blender with a cup or so of water (depending on which fruits or vegetables you are using), blend, and strain through a mesh bag (often called a nut milk bag).

Most alternative health experts advise consuming way more fresh raw fruits and vegetables than listed in government guidelines. But with the power of juicing—whether juicing at home or buying at your favourite health food store or juice bar—your days of nagging guilt over not eating right are over.

Recipes

• Immune System Booster Juice
• Energy Enhancement Juice
• Weight Loss Booster
• Ambrosia

Combining juices

Don’t worry about mixing fruits and vegetables in the same drink. You may have read so-called rules somewhere about food combining, but those rules don’t really apply to juices. Juices are quickly and easily assimilated by the body.

What to do with the leftover pulp?

This is a common concern, as people do not like to waste food. However, the very concept of juicing is to remove the pulp so that digestion and assimilation of the nutrients will be rapid, so the pulp often goes into the compost pile.

Over the years useful and clever ways have been devised to use the pulp. If Fido needs to lose weight, add some pulp to your dog’s food for roughage so he will feel full on fewer calories (check first with your vet to make sure which fruits and veggies are safe for him to consume and which are not). Mix some pulp in with your salad, sneak some into soup, blend into smoothies, or use it in baking.

Nutrients and cleansing: health benefits of popular juices

Juice	Nutrients and cleansing health benefits
Apple	vitamins A and C; phytochemicals, pectin, and boron digestive, diuretic, antiseptic, and cleansing
Beet	vitamin A, potassium aids liver and gallbladder
Cabbage	thiamine; calcium; iron; magnesium; phosphorus; potassium; vitamins C, K, and B6; folate; and manganese antibacterial, anti-inflammatory, antioxidant, anti-ulcer, aids memory, detoxifying, restorative, boosts immunity, and promotes healing
Carrot	vitamins A, B, and C; iron; beta carotene; calcium; potassium; and sodium cleansing effect on the liver and digestive system; antioxidant
Celery	vitamins A, C, K, and B6; pantothenic acid; calcium; magnesium; riboflavin; phosphorus; folate; potassium; and manganese neutralizes acidity in the body; natural diuretic and laxative
Cranberry	vitamins A and C; iodine and calcium; flavonoids; enzymes; malic, citric, and quinic acids antibacterial, antiviral, antioxidant, emulsify fats
Cucumber	vitamin A, iron, and potassium high water content; a good vegetable for juicing also contains sterols, which may help reduce cholesterol
Grape	flavonoids, resveratrol, boron, and potassium antioxidant and antiviral
Kale	vitamins A and C, chlorophyll, calcium, iron, folic acid, potassium, and sulforaphane boosts the body’s detoxification enzymes
Orange /citrus	vitamin C, limonene, and flavonoids anti-inflammatory; supports immune system
Pineapple	vitamin C, potassium, bromelain, and iron digestive aid

Some final notes on juicing: remember the old saying, “Variety is the spice of life”? Rather than repeating the same recipe day after day, juice an assortment of fresh fruits and vegetables taken from all the colours of the rainbow: white, yellow, orange, red, purple, blue, and green. This will ensure that you are obtaining a rich variety of nutrients. Happy juicing!

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Antioxidants

An antioxidant is a molecule that helps stop oxidative stress by scavenging free radicals–those molecules in the body that are unstable due to a missing electron. The free radical will try to stabilize itself by stealing an electron from one of the body’s healthy cells, a process called oxidation.  

In this oxidation process, healthy cells can become damaged. That’s when antioxidants can help. An antioxidant can interfere in the oxidation process by donating an electron to the unstable free radical. This donation makes the free radical stable again, while allowing the antioxidant itself to also remain stable.

Avoiding Oxidation

Free radicals are created by normal body processes, but can also be aggravated by stress and external factors such as pollution, radiation, and herbicides. The best approach to deal with oxidative stress is to get seven to eight hours of sleep per day; exercise a minimum of 30 minutes, three times weekly; and eat whole foods, including five to 10 servings of fruits and vegetables every day.

Antioxidants are naturally found in a variety of colourful fruits and vegetables. Look for tomatoes, red peppers, berries (blackberries, strawberries, blueberries, and cranberries), mangosteen, and pomegranate.

When your lifestyle does not provide enough antioxidants, supplementing with a natural health product is a good idea. Taking a multivitamin is the right place to start, as it provides the benefits of vitamins A, C, and E, and selenium. The specialty supplement CoQ10 is another antioxidant that helps to maintain cardiovascular health. CoQ10 is produced naturally in the body, but production declines with age. Generally, supplementing with CoQ10 is an intelligent way to help maintain cardiovascular health, but be sure to speak with a healthcare professional first.

No matter what combination of antioxidants is taken daily, think of them as insurance against the effects of aging, as well as a defence against illnesses caused by free radicals.

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