Creatine

Creatine

What is creatine?
Creatine supplements are used to increase muscle mass and improve
athletic performance, especially in older adults. Creatine is a source of
energy for the skeletal muscles. In fact, 95% of the creatine in our body is
stored in the skeletal muscle.

Where is it creatine found?
Creatine is not an essential nutrient because our bodies can make it. Our
liver, kidneys and pancreas synthesize 1-2g of creatine a day. Creatine
can also be ingested from food. Another 1-2 g come from fish and meats.

What are the benefits of creatine?
Creatine has been shown to be effective for enhancing muscle
performance during brief, high intensity exercise. It seems to increase
muscular power during repeated, short energy bursts rather than for single
event performance. It also might be beneficial in exercise alternating
anaerobic and aerobic metabolism for long durations. It doesn’t seem to
improve strength of body composition in people over the age of 60.
Additionally, for some it may decrease the rate of Parkinson’s Disease and
improve muscle strength in those with muscular dystrophy, and may be
used to treat depression, CHF (congestive heart failure) and bipolar
disorder.

Are there interactions between creatine and  food, herbs or other supplements?
Creatine combined with carbohydrates can increase muscle creatine levels than
just taking creatine alone.

 

Fit to Be Fit

HIIT It Up

High Intensity Interval Training, or HIIT, workouts are a phenomenon sweeping the nation. What is it, and is it safe? Read on!

HIIT is a cardio session that consists of short, high intensity bursts. HIIT can be an incredibly effective way to work out to see the body composition and fitness results that you want, but you need to do it right. Numerous studies have shown that working your hardest is key when it comes to boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. All types of exercise will ultimately help you burn fat by burning calories, but the more intense the exercise, the more fat you will burn. As a result, it is a very effective way of helping people get the “shredded” look.

A true HIIT workout will involve pushing yourself to the max during each set, which should never exceed 90 seconds. These workouts are typically quick and convenient since they are such high intensity; they usually are 30 minutes or less. They can also be done virtually anywhere, with little to no equipment. The only stipulation is that you should rest in between sets. This may not be the first thing that comes to mind with such an intense workout, however, it is imperative. Recovery is essential so that the body works to adapt from the anaerobic (high-intensity) period to the low-intensity recovery period in HIIT. This workload results in high caloric expenditure, which can lead to fat loss.

That fat loss also comes from an increase in metabolism, which is a benefit to any high intensity workout. Research shows that this is due to an increase in post-exercise exercise oxygen consumption, or EPOC. EPOC speeds up your metabolic rate and can result in a metabolic boost for up to 48 hours after a complete HIIT routine! The high intensity cardio raises your metabolic rate to the point where you continue to burn calories even after the session ends—in some cases 15% more.

If weight loss is your ultimate goal, the old saying that you can’t out-train a bad diet is true…even if your workouts are super demanding. HIIT isn’t an excuse to neglect your diet, so keep it clean! By incorporating HIIT training into your exercise regimen and keep your diet in check, you’ll start to see some amazing results!

We’ve put together a safe but killer HIIT workout for you to try. Give it a shot & let us know what you think! https://www.youtube.com/watch?v=G43UTJoa6gw&t=2s

 

by Gina Stallone

Chromium Picolinate

Chromium

What is chromium?
Chromium is a trace element. It is known to enhance the effectiveness of insulin,
which is a hormone involved in the metabolism and storage of carbohydrates,
protein and fat in the body. Chromium is the active ingredient in glucose
tolerance factor (GTF), which is a dietary factor that has been shown to improve
impaired glucose tolerance in rats.

Where is chromium found?
Chromium is widely distributed in the food supply, but the content of the mineral
in food is altered by agriculture and manufacturing practices and therefore most
foods provide only small amounts. It is found canned foods, meats and animal
fats, fish, brown sugar, coffee, tea, calf liver, whole wheat bread, rye bread,
some spices, and brewer’s yeast. Cooking in stainless-steel cookware increases
the chromium content in food.

What are the benefits of chromium?
Chromium is used to improve blood sugar balance and glycemic control in
diabetes. It is also used to treat pre-diabetes, PCOS (polycystic ovary syndrome),
and decrease LDL cholesterol and triglyceride levels. Some people take
chromium to increase muscle mass and lose weight. It is also used to increase
athletic performance and increase energy.

Are there interactions between chromium and  medications?
Antacids, corticosteroids, H2 blockers and proton pump inhibitors alter stomach
acidity and may impair chromium absorption. Additionally, chromium may
enhance the effects of beta-blockers, corticosteroids, NSAIDS, prostaglandin
inhibitors, nicotinic acid and insulin.

Are there side effects from chromium?
None.

 

To purchase chromium: http://www.metagenics.com/mp/products/chromium-picolinate

Practitioner code: DGroothuisRD

L-Carnitine_with_Chromium_30t_LLC001Q6_60cc_rt

Carnitine

What is carnitine?
Carnitine is a compound biosynthesized from the amino acids lysine and
methionine. It is needed for the transport of fatty acids into the
mitochondria in order to generate and produce energy. It also acts like an
antioxidant and helps protect the body against free radicals.

Where is carnitine  found?
The highest concentrations of carnitine are found in red meat and dairy
products. It is also found in nuts, seeds, legumes, some fruits and
vegetables, cereals, brewer’s yeast, and carob.

What are the benefits of carnitine?
Carnitine is effective in improving the red blood cell count and hemoglobin
during hemodialysis in End Stage Renal Disease (ESRD). It is also been
used to improve symptoms associated with angina, CHF (congestive heart
failure), MIs (myocardial infarctions), infertility in men, and low birth
weight infants. Carnitine is also used to decrease fatigue and to treat
symptoms of hyperthyroidism. It is often taken to improve athletic
performance and is used as a weight loss supplement; however, there is
no consistent evidence to show that it works. Some studies show carnitine
reduces fat mass and increases muscle mass, which may contribute to
weight loss in some people.

Are there interactions between carnitine and  food, herbs or other supplements?
None known

Are there interactions between carnitine and  other medications?
Carnitine changes the effectiveness of Sintrom (acenocoumarol), thyroid
hormone and warfarin. Be cautious and talk to a doctor before starting carnitine
while on one of these medications.

To purchase carnitine: http://www.metagenics.com/mp/products/l-carnitine-with-chromium

Pracitioner code: DGroothuisRD

CalAppatite_Bone_Builder_Prime_90T_LCA029R3_150cc_rt_1

Calcium

What is Calcium?
Calcium is a mineral that is essential for living organisms. It is a structural
element in bones and shells and it serves as a necessary messenger in cell
physiology. For example, calcium is involved in muscle contraction, the electrical
conduction of the heart, and neurotransmitter release. Calcium combines with
phosphate to form hydroxylapatite, which is what is found in bones and teeth.

Where is Calcium found?
Calcium can be found in dairy products, such as milk, cheese, and yogurt. Other
good sources are seaweeds (kelp, wakame, hijiki), almonds, hazelnuts, sesame,
pistachio, blackstrap molasses, beans, figs, quinoa, okra, rutabaga, broccoli,
dandelion leaves, kale, fish with soft bones (canned salmon and sardines), and
fortified products like certain brands of orange juice.

Calcium is also sold in supplements. When taking calcium pills, no more than
600mg should be taken at a time for ideal absorption, and therefore the pills
should be taken throughout the day. Some of the different forms of calcium
supplements are: calcium carbonate (most common and least expensive),
calcium citrate, calcium phosphate (microcrystalline hydroxyapatite), coral
calcium, calcium lactate and calcium chelates.

What are the benefits of Calcium?
Calcium is used to prevent and treat hypocalcemia, osteoporosis, and rickets. It
is also effective in treating hyperkalemia (high potassium levels), renal failure,
and dyspepsia (calcium carbonate is used as an antacid). Calcium is also used to
treat hyperparathyroidism and to decrease PMS symptoms. For some, it reduces
the risk of colorectal cancer, fluorosis, hypercholesterolemia, hypertension,
stroke, pre-eclampsia, and weight loss.

Are there interactions between Calcium and  food, herbs or other supplements?
Vitamin D increases the absorption of calcium, whereas many fibers decrease
calcium absorption. Calcium supplements may decrease the absorption of dietary
iron, zinc and magnesium. High levels of caffeine and high levels of sodium
increase calcium excretion and may be linked to bone loss.

 

To purchase calcium: http://www.metagenics.com/mp/products/cal-apatite-bone-builder-prime

Practioner code: DGroothuisRD

 

Vitamin C-1000

Vitamin C

What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that
cannot be made or stored by the human body. It is an essential nutrient
that acts as an antioxidant, and therefore blocks some damage caused by
free radicals, which may cause conditions such as cancer, heart disease,
and arthritis. It also plays a role in immune function. Vitamin C is
important in many enzymatic reactions, and it is a cofactor for the
synthesis of many important biochemicals. It is needed for the growth
and repair of body tissues and is needed to make collagen, which
comprises the skin and blood vessels. Vitamin C is also needed for wound
healing and bone and teeth maintenance.

Where is Vitamin C  found?
It is found mostly in fruits and vegetables, especially guava, red pepper,
kiwi, broccoli, Brussels sprouts, papayas, strawberries, oranges, kale,
spinach, tomatoes and mango. It is also found in some cuts of meat, such
as liver.

What are the benefits of  Vitamin C?
Ensuring adequate vitamin C prevents and treats scurvy. Additionally,
taking at least 200 mg of vitamin C per 30mg iron increases iron
absorption. It has also been shown to be effective in reducing age-related
macular degeneration, albuminuria, atherosclerosis and peripheral arterial
disease, cancer, common cold, erythema, gallbladder disease,
hypertension, lead toxicity, and improved physical performance and
osteoarthritis.

Are there interactions between Vitamin C and  food, herbs or other supplements?
Some data shows that vitamin C increases serum chromium absorption. It
also increases iron absorption. High doses of vitamin C have been shown
to decrease serum copper levels. Other evidence suggests that vitamin
B12 is destroyed by vitamin C supplements, so supplements should be
taken at least 2 hours after meals.

Bromelain

Bromelain

What is bromelain?
Bromelain is an extract from the stem and juice of pineapples. It is a mixture of
proteases/proteolytic enzymes, which are enzymes that digests protein. It is
used to treat a number of conditions due to its anti-inflammatory effects.

Where is bromelain found?
It is a supplement that comes from pineapples. It is available in tablets and
capsules.

What are the benefits of bromelain?
Because of its anti-inflammatory properties, bromelain is frequently used after an
injury or surgery to reduce swelling. It may reduce swelling, bruising, healing
time and pain after surgery; it also decreases inflammation in minor muscle
injuries, sprains, and strains. Bromelain may also be effect in treating treat
ulcerative colitis, arthritis, and muscle soreness after vigorous exercise. It is also
used to help treat sinusitis. Some studies show it may be useful in debridement,
which is a process that removes dead tissue from the skin.

Are there interactions with bromelain and medications or foods?
Do not take bromelain with other anticoagulant or antiplatelet medications.
Additionally, it may increase risk of bleeding during surgery and should be
stopped 2 weeks prior to any scheduled surgical procedure. Bromelain should not
be taken with soybeans or potatoes, since they are inhibitors of proteolytic
enzymes and may inhibit bromelain activity.

Are there side effects from bromelain?
Some people report mild nausea, vomiting, or diarrhea. Do not take bromelain if
you are allergic to pineapples, wheat, celery, carrot, fennel, papain, or grass
pollen.

Astaxanthin

Astaxanthin

What is astaxanthin and where is it found?
Astaxanthin is a reddish carotenoid pigment found in microalgae, salmon, trout,
red sea bream, shrimp, lobster, fish eggs, and many bird species. It is a powerful
antioxidant very similar in structure to beta-carotene. It may stimulate immunity
and protect cells from damage therefore and may be beneficial for
cardiovascular, inflammatory and neurodegenerative disease.

What are the benefits of astaxanthin?
Astaxanthin is used to treat age-related macular degeneration, Alzheimer’s
disease, Parkinson’s disease, stroke, cancer and hyperlipidemia. It is also used
to treat carpal tunnel syndrome, exercise-induced muscle soreness, rheumatoid
arthritis, and menopausal symptoms. Topically it is used for sunburn and
wrinkled skin.

Are there interactions between astaxanthin and food or medications?
Be careful taking astaxanthin with other carotenoids because it may decrease
absorption.

Are there side effects from astaxanthin?
None reported

Sleeping and Exercise

Exercise Your Way to Better Sleep

One third of all Americans suffer from insomnia, which is defined as difficulty falling asleep or staying asleep. Insomnia can be caused by a variety of issues including anxiety, stress and depression, and lack of sleep can cause a whole host of health issues. Recent research over the last 10 years  has shown that exercise can help reduce insomnia. A study at Rush University showed that women who exercised were less depressed and reported that their sleep changed from poor to good.  Exercise can be performed at any time of day to improve sleep, even right before bedtime. So put away your sleeping pills and melatonin and get active. It will not just help your body, but your mind and sleeping habits as well!