Trying to Lose Weight? Avoid the 10 Common Diet Mistakes

Women who are trying to lose weight, get fit and work out often make some very common nutritional mistakes. Today, we will discuss 10 of the common diet mistakes you should avoid to help you achieve greater fat loss and build more lean muscle.

Ten of the most common diet mistakes include:

1. Avoiding carbs prior to a workout. Slow-digesting carbohydrates are required to fuel your workout. For best results, consume carbs about 30 to 60 minutes before your workout along with some healthy fat and good quality protein.
2. Failing to take a protein supplement. Most women consume too few vegetables, fruits and too little protein to build lean muscle. If you consume less than 1 gram of protein per pound of bodyweight, consider adding one full scoop of a protein supplement to your diet (whey, soy or casein protein). Some flavors, such as vanilla, are highly versatile and make great smoothies when fresh fruit or berries are added.
3. Taking too many supplements. Some women do not consume enough "whole foods". Supplements are for "supplementing your diet" only and should not make up the bulk of your diet. Aim to get most of your nutrients from whole foods and supplement where needed.
4. Consuming too little fiber. Often women who cut carbohydrates from their diets experience bloating and constipation as a result. Eat complex carbohydrates, such as beans, to boost your fiber intake and reap the benefits of a lower carbohydrate diet.
5. Completely removing sugar from your diet, including fruits and vegetables. Being too strict on your diet will often railroad your efforts. Have the occasional treat, such as dark chocolate, which is rich in flavonoids.
6. Consuming too little fat. Fat does not make you fat - consuming too many calories is the culprit. Fat is required for the maintenance of healthy skin, hair and nails. Avoid saturated fats and consume polyunsaturated fats, as well as omega-3 fats that help keep your heart healthy and reduce the incidence of joint pain. This is especially important for post-menopausal women.
7. Overdosing on health foods. Most of your diet should resemble its natural state as much as possible. On occasion, pre-packaged foods may be required, however they should not make up the bulk of your diet.
8. Drinking too much diet soda. Recent research has shown that sugar substitutes such as aspartame actually increase calorie intake. The brain appears not to shut down its hunger signals when you consume these sugar substitutes.
9. Drinking too much caffeine and too many energy drinks. If you are relying on caffeine and energy drinks to get through a workout, you are likely consuming too much. You should be able to get through a workout without the use of stimulants. The occasional cup of coffee or energy drink is fine, just do not overdo it.
10. Failing to plan ... means planning to fail. Keep a diet and exercise journal. Set goals and plan out your week so that you achieve them. If you want to lose 1 pound per week, plan to consume 500 calories less per day (or burn off 500 calories/day) for 7 days every week. Write everything down - that's the way to succeed.

Try incorporating the suggestions above and be sure to avoid the 10 common diet pitfalls.

Good luck with your weight loss and strength-training efforts.

Sandy Huard, President, Women's Health Supply International

Prenatal Health - Omega 3s and Brain Development

Consuming omega-3 fatty acids is good for your health, especially your heart. Did you know that eating foods high in omega 3s, like fish, is great for brain development in your unborn baby as well? Let's look at the latest research and some recommendations.

Researchers from Wayne State University studied the umbilical cords of Inuit babies and found that those with the highest levels of DHA (an omega-3 fatty acid) showed the best results for brain and eye development when tested at 6 and 11 months of age. It is no surprise that Inuit babies had high levels of DHA in their umbilical cords because the Inuit consume a diet very high in fish, which is the best source of omega-3 fatty acids.

Now, many products on the market today are fortified with omega-3s, including the more expensive baby formulas, because of the growing research showing the health benefits of consuming omega-3s. However, don't wait until the birth of your baby to begin thinking about including omega-3s in his or her diet, start now while you are pregnant.

One word of caution. Fish is a great source of omega-3 fatty acids, however it can also contain high amounts of mercury and PCBs, which are harmful and poisonous to your unborn babies. Doctors recommend that you consume fish, but that you avoid those containing high amounts of mercury such as tuna, shark, king mackerel, tilefish and swordfish. The light versions of tuna are generally considered safer, but ask your doctor if you are concerned.

To avoid any of the risks posed by consuming fish, you should consider taking fish oil supplements while pregnant (300 mg DHA per day). Once your baby is born, keep consuming fish or fish oil supplements while breastfeeding and beyond. If you do not breastfeed, then purchase the baby formulas with DHA included and add fish to your baby's diet as soon as possible. For vegetarians, take a fish oil supplement daily because the benefits of consuming omega-3s are just too numerous to count!

Have a great weekend!

Sandy Huard, President, Women's Health Supply International

Cancer: The Big "C" Strikes Again

It seems that cancer is becoming more and more prevalent. And, in fact cancer rates for all types of cancers are on the rise. It strikes the young and the old and lots of individuals in between. In my own experience, it is striking my Mom's generation the most severely. Today, I'd like to explore the why and the what - why are cancer rates on the rise and what can you do about it should it strike?

My Mom and some of her sisters have been diagnosed in very recent years with different forms of cancer at reasonably young ages. When I looked at their risk profiles, I asked myself the question: "What did all these women have in common?" Most were smokers, except my Mom. Most ate reasonably well, although not enough fresh fruit and vegetables and other high fiber foods. Most were more than 10% overweight. Most were reasonably active, although not as active as recommended by the medical community. And all lived in a first-world country with all the associated advantages - so it appears on the surface. But what are the "underlying" factors? Let's look at cancer from a deeper and less conventional point-of-view.

According to practitioners of alternative medicine (and increasingly more traditional physicians) cancer can be treated (sometimes fully cured) by:

1. Killing cancer cells without harming the body, using alternative medicinal practices in conjunction with/instead of chemotherapy and radiation treatments.
2. Increasing oxygen levels at the cellular level to kill cancer cells because low levels of cellular oxygen are an underlying factor that breeds cancer.
3. Increasing pH levels to normal levels because acidic pH environments lead to cancer. This is why alkaline diets are becoming increasingly popular in wellness circles.
4. Getting methylglyoxal into cells, arresting the development of cancer and putting cells back into a resting state.
5. Strengthening the immune system to help rid the body of cancer cells because a weakened immune system can lead to cancer.
6. Ridding the body of fungal infections, such as Candida to help eliminate cancer. Some doctors believe that such infections contribute to the development of cancer.
   
7. Detoxifying the body because toxic environments can lead to cancer. Eating genetically-modified foods (rather than organic foods) and drinking chlorinated water is toxic for the body.
   
8. Eliminating free radicals (with antioxidants) from the body that damage DNA leading to a host of diseases, including cancer.
   
9. Increasing enzyme levels to assist in the breakdown of foods. Low enzyme levels result from eating processed, irradiated and cooked foods rather than a "raw food diet" which is a prescription for greater health.
10. Raising the level of energy vibration of the body to help rid the body of cancer, which has low vibratory levels.
    
11. Eliminating stress, which is crucial to ridding the body of cancer. Stress is a leading factor of all kinds of diseases, including cancer.

Now that you are armed with this knowledge, what should you do?

1. Become educated about alternative medicine and wellness by consulting many of the online resources available.
   
2. Stop eating processed and junk foods and start eating organically-grown raw foods.
3. Exercise regularly and include antioxidants, like blueberries, in your diet.
4. Lose the excess weight and detoxify your body with cleansing products like colon cleanses and liver cleanses and detoxifiers.
   
5. Begin a regime of taking nutritional supplements and/or natural herbal supplements that are designed specifically to keep your body in an optimal state.
6. Grab a book such as The New Detox Diet and eat an alkaline diet, rather than the very acidic typical American diet.
7. Consult an alternative medicine practitioner such as a doctor of Chinese Medicine, a naturopath or herbalist. Adhere to the recommendations and make changes if necessary.
   
8. De-stress with regular massage, meditation and/or yoga. Seek counsel if needed.
9. Stop smoking. Stop excessive drinking. Live life in moderation.
   

Before cancer strikes you or someone you love, make the necessary changes and live your life to the fullest.

Sandy Huard, Women's Health Supply International

More on Weight Loss and Fat Loss Supplements

Yesterday, we looked at 7 of 15 weight loss and fat loss supplements profiled in the June 2008 edition of FitnessRx for Women magazine. Today, we will look at the final 8 supplements that can help you to achieve and maintain the body weight and fat composition you desire. So, let's go.

1. Green tea - It contains high amounts of caffeine, which is proven to increase metabolism. Although still under some debate, green tea has also been shown in recent studies to promote fat-burning and reduce bodyweight in overweight individuals.
   
2. Hoodia - Hoodia is an appetite suppressant that has been used extensively in South Africa and has been shown to reduce body mass through decreased food consumption.
   
3. MCT oil - Medium-chain triglycerides (MCT) are similar to fish oil and CLA in their ability to burn fat. Studies of overweight individuals have shown that consuming MCTs results in greater fat loss versus consuming LCTs (long-chain fats like beef fat). Research with obese women who supplemented with MCT oil showed greater metabolic rate and fat oxidation when compared to subjects who consumed a diet rich in LCTs.
   
4. Yerba mate - A South-American drink of the ancient Indians, yerba mate is an herbal drink that is gaining popularity in other countries. When consumed in capsule form as an herbal mix along with guarana and damiana, yerba mate has been shown to reduce bodyweight in overweight individuals. The herbal mix also increases a feeling of fullness for an extended period of time.
   
5. Dietary protein and leucine - Adequate protein intake is important to help maintain muscle tissue during dieting. Conserving muscle helps keep metabolic rate higher, thus resulting in more fat-burning during and after exercise. Protein also helps to maintain a feeling of fullness and to control sugar balance. An essential amino acid found in protein is leucine, one of the BCAAs (branched-chain amino acids).
   
6. Leucine - Leucine promotes protein synthesis and suppresses protein catabolism. In other words, leucine helps to build muscle and decrease muscle loss or wasting. In studies with mice fed a high-fat diet, increased dietary intake of leucine resulted in lower body mass, better sugar control and a positive cholesterol profile. This was due in part to an increased metabolic rate.
   
7. Soy - Soy is a high-quality non-animal protein source that helps to increase lean muscle mass in adults who do resistance training. In a recent study, subjects who consumed a soy protein drink or a soy protein bar had similar lean muscle mass gains. As mentioned previously, more muscle equates to more fat-burning, resulting in greater fat loss and weight loss. See Soy Protein: What is the Truth About Soy? for more information.
   
8. Whey and casein - Both whey protein and casein protein supplements have been shown to increase muscle gains in individuals who strength-train. However, in a 3-month study of active students who consumed both whey and casein, the whey protein group showed a lower body fat percentage and greater improvements in exercise performance.

So, there you have it. Another 8 dietary supplements to consider that can help you achieve your fat loss and weight loss goals.

Have a great day!

Sandy Huard, Women's Health Supply International

Weight Loss and Fat Loss Supplements

Many supplements available from the health and fitness industry and many natural foods have been shown to promote weight loss and fat loss. If you are one of those people that is not convinced that these products or foods work, than pick up the newly-released June 2008 edition of FitnessRx for Women magazine. Read on to see why.

In its "Supplement Edge" section, FitnessRx for Women profiles the most current research and findings for 15 of "the best weight-loss and fat-loss supplements." In today's post, we will discuss the first 7 of these 15 supplements, and tomorrow we will tackle the remaining eight.

So, if you want to lose weight and lose fat, consider including the following 7 supplements in your daily diet:

1. Bitter orange - It is added to supplements because of its appetite-suppressing qualities. In combination with green tea and guarana, it greatly augments calorie burn. When found in conjunction with caffeine, it increases physical endurance and fires up the fat-burning process.
   
2. Caffeine - As previously discussed in Caffeine and Energy Supplements: Some Advice, caffeine has been found to increase both endurance and performance in athletes. It also plays a role in increasing metabolism. In controlled studies, it has been shown to promote both weight loss and fat loss due to its incredible thermogenic and fat oxidation properties.
   
3. Calcium/Vitamin D - Studies have shown that increasing dietary intake of Calcium can result in weight and fat loss (particularly in the trunk region). Vitamin D, which helps to maintain adequate blood calcium levels, has been shown in one study to help women who are dieting lose more body fat.
   
4. CLA - As previously discussed in CLA and the Fight Against Fat and Cancer, CLA has been used for years by bodybuilders to help them achieve a lean body. A year long study of men and women who supplemented with CLA had a 7-9% lower fat mass than those that did not supplement with CLA. What is interesting is that the CLA alone was responsible for the lower fat mass, not other dietary and lifestyle changes.
   
5. Fish oil - In Keep Your High Fat Cravings At Bay, I discussed that consuming too few essential fatty acids (found in high quantities in fish oil) can cause overwhelming cravings for fat. A recent study has also shown that fish oil actually helps you burn fat as well, reducing body fat mass without any other changes to diet and calories consumed. For overweight people who diet, exercise and consume fish oil, research shows fat loss coupled with improvement to both cardiovascular and metabolic health.
   
6. Fiber - People who consume high amounts of dietary fiber are less likely to get fat because they tend to consume less calories overall. Glucomannan (GM) is a soluble fiber that has been shown to help obese and overweight people lose significant weight when taken at doses of 2-4 grams per day.
   
7. Forskolin - To date, studies have been performed on men only, however results do look very promising for women as well. Forskolin has been shown to decrease body fat percentage and overall fat mass, as well as increase bone mass and lean body mass in men.
   

Along with a good diet and exercise, incorporating some of these weight loss and fat loss supplements will help you to reach your ideal body weight that much faster!

Tomorrow, we'll look at green tea, hoodia, MCT oil, yerba mate, dietary protein and leucine, leucine, soy and whey and casein.

Have a healthy, fit and fulfilling day!

Sandy Huard, President, Women's Health Supply International

Anxiety and Sleep Disorders: The Facts

Lately, I've been having a lot of trouble sleeping. Last night, I tossed and turned from 3am - 6am, my mind racing about work, my business, my family, the future, and a host of other things. Because it is prevalent in my life currently (and in the lives of many other women), I thought that I would address anxiety and sleep disorders. Are they related? What are the facts? And what can you do to reduce anxiety and get a better night's sleep?

First, what is anxiety? Anxiety disorders include many illnesses that lead to an unusual and persistent amount of worry, fear and anxiety. Specifically, anxiety disorders include: generalized anxiety disorder, post-traumatic stress disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder and phobias. Anxiety is real and a serious illness that is treatable.

What are sleep disorders? Sleep disorders are characterized by abnormal sleep patterns that result in impairment of functioning (mental, emotional and/or physical).

An anxiety disorder can cause a sleep disorder and vice versa. People who have an anxiety disorder often have trouble sleeping. Sleep deprivation on the other hand, stimulates that area of the brain most associated with anxiety and depression.

If you have an anxiety or sleep disorder, what should you do? First off, consult your physician. Together, you will need to determine which is the primary illness. You may be having trouble sleeping, however the underlying issue could be an anxiety disorder. The reverse could also be true.

Treatment options for anxiety disorders involve cognitive-behavior therapy, relaxation techniques and medication, or some combination of the above. As for sleep disorders, treatment entails cognitive-behavior therapy in conjunction with sleep medication.

For the occasional sleepless night or bout of anxiety, include the following:

1. Meditation
2. Exercise
3. Practicing yoga
   
4. Playing soft music
5. Not watching the clock
   
6. Prioritizing daily tasks
7. Establishing a regular bedtime routine
8. Keeping your bedroom dark, quiet and cool
   
9. Using your bedroom for sleeping only
10. Taking an occasional anxiety/stress or sleep remedy

If the problem persists, see your doctor.

Well, I am going to take some of the advice above, starting with no clock watching and more exercise!

Have a great weekend and get a good night's rest.

Until next week,

Sandy Huard, President, Women's Health Supply International

Aging: Effects and What You Can Do

Theories and effects of aging on the body continue to be well-documented in gerontological studies. Many anti-aging drugs and products are marketed vigorously to individuals to "ward off" the so-called "inevitability" of aging. Well, is it really inevitable? Do we have to age in a predictable way? Let's look closely at the effects of aging and what you can do to age more slowly and more healthfully.

First off, what do gerontologists theorize about the aging process? They categorize aging into two sets of theories:

1. We are just "programmed" to age in a predictable manner according to a certain preset timeline. In this case, our bodies age according to our gene make-up, or our changing hormones, or our declining immune systems.
   
2. We age over time due to "errors" that occur as a result of the environmental damage that results from a host of factors, like free radical damage and general wear and tear.

The effects of aging on the body are numerous. They include aging of the body's systems, including:

1. The heart and arteries - the heart muscle thickens resulting in a lower pumping rate and the arteries lose elasticity causing the heart muscle to work harder
   
2. The kidney and bladder - the kidneys do not clear waste as well and the bladder's capacity decreases, perhaps leading to incontinence
   
3. The muscles and bones - muscle tone decreases and bones lose density over time
   
4. Sight and hearing - seeing fine details may be more difficult and the ability to hear high frequencies decreases
   
5. The immune system - the T cells that fight infection are replaced more slowly and their function decreases
   
6. The brain and lungs - there may be a reduction in the connections between neurons in the brain and lung capacity decreases
   
7. The body's fat location - fat moves deeper into the body around vital organs
   

So, all this sounds daunting, right? What can you do to combat most of these effects and age more slowly and healthfully?

1. Eat plenty of foods rich in antioxidants (like blueberries) or take vitamins (like Vitamin E) that are known for their antioxidant qualities to fight free radical damage.
   
2. Limit the amount of bone and muscle loss that occurs by exercising regularly, especially strength-training exercises (at least 3 times per week), and consider supplements such as bone formulas.
   
3. Protect your heart and circulatory system by keeping your saturated fat intake low (resulting in lower cholesterol levels), have your cholesterol checked regularly, and consider heart-healthy supplements like CoQ10.
   
4. Keep your heart, circulatory system and lungs in good working order with regular cardio workouts (power-walking is a great daily exercise and not hard on the joints).
5. Give your immune system a boost by eating healthfully, getting plenty of sleep, keeping anxiety and stress levels low and fighting colds and flu with appropriate remedies and rest.
6. Keep your brain sharp by doing crosswords and memory games (like the popular Sodoku), daily meditation (30 minutes morning and night), or take memory support supplements as recommended or required.

Other valuable recommendations:

1. Since appetite levels tend to change and the nutrients in our food chain are decreasing considerably over time, take a daily multivitamin for improved health and well being.
2. Wear protective clothing (long sleeves, large brimmed hats, etc.) and sunscreen (also apply to the ears, under the eyes and the lips) to protect against the damaging effects of the sun on your skin.
3. Give up smoking because it dehydrates your skin and causes wrinkling and potentially can lead to cancer.
4. Apply nutrient-rich anti-aging skin formulas and creams and consider taking longevity formulas.
   
5. Maintain a calorie-restricted diet and a healthy weight. This is one of the keys to living past 100 years of age. In fact, centenarians are typically people that have maintained a healthy smaller body size their entire lives. But, it's never too late to start.

So, start implementing the recommendations above and live a long and healthy life. You know you deserve it!

Sandy Huard, President, Women's Health Supply International

Menopause: Coping with the Symptoms

Menopause marks the end of menstruation. During the transitionary period both leading up to and following the last period, women enter perimenopause. Throughout this time, which typically begins in a woman's late 40's, the ovaries no longer respond predictably to the brain hormones that are released during the menstrual cycle. The ovaries fail to produce an egg each and every month, resulting in irregular periods and sometimes lighter or heavier bleeding and shorter cycles. Ultimately, the ovaries fail to produce an egg and menstruation ceases.

It is during the perimenopausal time period that blood hormone levels change and women have to contend with a host of symptoms. Now, these symptoms range in severity and do not affect all women equally. In fact, most women only experience a few of them, primarily hot flashes. But how do women cope with all this change? And what are the other symptoms exactly?

So, here they are. The symptoms of menopause include:

1. Backaches
2. Fatigue
3. Insomnia
4. Mood changes
5. Memory lapses
6. Headaches and hot flashes
7. Hair becomes thin and dull
8. Teeth loosen and gums recede
9. Breasts droop and flatten
10. Nipples become smaller and flatter
11. Risk of cardiovascular disease increases
12. Skin becomes drier and rougher
13. Abdomen loses some muscle tone
14. Incontinence may occur
15. Bone mass decreases and bones become more brittle
16. Vaginal changes (dryness, itching, shrinking)
17. Body hair thickens and darkens

Looking at the above list, you can see that proper diet and exercise, especially strength-training, can help cope with the 2 most severe symptoms (11 and 15), which can lead to heart attack and osteoporosis. A healthful lifestyle of regular diet and exercise also may tackle many of the other symptoms including backaches, fatigue, insomnia, mood changes, breast drooping and loss of abdominal tone.

Meditation is perfect for increasing brain function and improving memory, while several vitamins and dietary supplements can deal with insomnia, hot flashes, mood changes, memory lapses, thinning and dulling hair, risk of cardiovascular disease, dry and rough skin, and decreasing bone mass.

If you are contending with some or many of the symptoms of menopause, know that you are not alone. There are several resources online to help you understand and deal with the plethora of changes in your body. Deal with them and emerge into the next stage of your life with vigor and abandon!

Take care of yourselves and share some of your challenges with us when you can.

Sandy Huard, President, Women's Health Supply International

Vitamin E: Good for Your Heart?

Vitamin E is best known as an antioxidant that fights free radical damage. But is vitamin E really good for your heart? Let's try to make some sense of the current "confusing" research and the link between vitamin E and your heart.

The journal Circulation, published by the American Heart Association recently reported that vitamin E can reduce the risk of blood clots. In a study of over 40,000 women who were studied for a period of 10 years, supplementation with vitamin E resulted in a decreased incidence of the formation of blood clots. This was especially true for women who had a history of developing blood clots, a serious life-threatening condition.

For athletes or people who exercise, vitamin E has also been shown to reduce oxidative stress in the body, resulting in less damage to muscles. The benefit is less muscle soreness and less recovery time, great news for people who strength train and for bodybuilders.

Here is where the vitamin E research gets a little confusing. A 10-year study of over 9,000 Americans at risk of developing heart disease found that people who took 400 international units of vitamin E daily did not show a reduced risk of heart attack. In fact, those who supplemented with vitamin E actually were at higher risk.

So, what's the verdict? Should you or should you not supplement with Vitamin E? Well, if you are at risk of heart disease or blood clotting, loading up on vitamin E for its heart-healthy benefits appears not to be the correct course of action. Consult with your physician first.

Now, if you have a healthy heart and a healthy circulatory system, vitamin E supplementation may be right for you, especially if you exercise regularly. There is a ton of research showing the positive effects of taking a vitamin E supplement. A great resource can be found at Vitamin & Herb University. There, you'll find everything you need to know about vitamin E and summaries of all of the current research.

That's it for now. Talk to you tomorrow.

Sandy Huard, President, Women's Health Supply International

Supplements: The Facts About Folic Acid

Most of you probably are aware that folic acid supplements are highly recommended for pregnant women, but did you know that folic acid is also recommended for people who suffer from depression and hormonal imbalances too? Sounds great, but what are some of the other recommendations regarding folic acid supplementation? Read on to find out.

Folate is a B vitamin (the synthetic form is folic acid) that has been found to protect against birth defects, in particular spina bifida. It is advised that women who are trying to get pregnant and those who are pregnant or breastfeeding consume a folic acid supplement. Interestingly enough, folic acid supplementation has also been found to help prevent pregnancy amnesia.

People who are at risk of stroke can see their risk drop by an estimated 18% by taking a folic acid supplement. Further, when taken at higher doses, folic acid has been shown to help reduce symptoms of depression and regulate hormonal imbalances, acting as a natural alternative to estrogen supplementation.

Finally, folic acid supplementation can help prevent memory loss in seniors who have sufficient quantities of vitamin B12 in their bodies.

All this sounds great, but is there a potential downside? Yes there is. For individuals with leukemia, arthritis or blocked arteries, consumption of foods fortified with folic acid can lead to certain amounts of folic acid remaining in the blood stream. This unmetabolized folic acid can cause complications for sufferers of these diseases/ailments.

Another word of caution. Research has shown that folic acid supplementation may help to ward off cancer in healthy individuals (which is great), but the opposite effect is believed to occur in people who already have cancer. In the latter case, folic acid may actually accelerate the growth of cancerous cells.

So, if you are pregnant, breastfeeding or trying to get pregnant, take your folic acid supplement as directed by your physician. At risk of a stroke? Looking for a natural estrogen replacement therapy? Depressed? Experiencing some memory difficulties, but otherwise a healthy senior? Talk to your doctor about supplementation with folic acid.

Have a great weekend!

Healthy. Fit. Living Fully.
Sandy Huard, President, Women's Health Supply International

Supplements for Women: Iron, Potassium and Calcium

Supplements like iron, potassium and calcium are often a necessity for women whose diet may be deficient in any one or more of these minerals. Although it is always best to consume a diet rich in all of the essential vitamins and minerals, this is often not possible.

Let's talk about natural sources of iron, potassium and calcium and some of the do's and dont's associated with consumption, followed by some recommendations regarding supplements.

First up is iron. Iron carries oxygen to the body, aids in immune function and cognitive development, metabolizes energy and regulates body temperature.

Iron is mostly conserved and used daily. Women have a more difficult time storing iron than men and menstruating women lose some iron each month.

Heme iron (in animal products) is better absorbed by the body than non-heme iron (in plant products). The best heme iron sources are red meat (beware the high saturated fat content), poultry and fish. Some non-heme iron sources include dates, artichokes, beans, spinach, broccoli and lima beans.

Here is an iron don't: do not eat iron-rich foods with caffeinated beverages (cola, coffee, tea), red wine, bran or calcium-rich foods because they all inhibit the absorption of iron. So, no beef chili with cheese on top folks.

What about potassium? Potassium helps reduce the risk of hypertension, is involved in sending nerve impulses and releasing energy from food.

Sources of potassium include baked potatoes with the skin, bananas, avocados, cooked artichokes, raisins, orange/prune/tomato juices, dried prunes, lima beans and acorn squash.

Here is a potassium don't: do not eat a potassium-rich meal with green or black tea as they partially inhibit the absorption. Also, if you take aspirin (low-dose ASA) for a heart condition, or you take non-steroidal anti-inflammatory drugs for arthritis, don't take these drugs with your potassium-rich meal either.

Now for calcium. Calcium is critical for the maintenance of healthy bones and teeth, especially important for post-menopausal women.

Dairy products are rich in calcium as are sardines or salmon (canned with the bones), fortified orange juice, almonds, broccoli, molasses and sesame seeds.

A calcium don't: don't expect a great calcium boost from foods containing both calcium and oxalic acid because when found together in the same food, they inhibit absorption. Spinach and rhubarb are examples. By all means eat these two great foods, just get your calcium from yogurt or milk or some similar food.

Here is a "do" for minerals in general: do consume them with vitamin C (foods like tomatoes, red peppers, oranges, etc.) as it aids absorption.

Now for some recommendations regarding taking iron, potassium or calcium supplements.

Do not take an iron supplement if you are post-menopausal as too much iron is not a good thing. Do take supplements for any of these minerals if you just don't eat much if any of the foods mentioned above. Also, many vegetarians do not absorb enough iron because they eat non-heme sources from plants. As mentioned previously, calcium is an important mineral for post-menopausal women who are at risk of osteoporosis.

Finally, a multi-vitamin is always a great idea, especially for women who are trying to lose weight and are limiting calories as a result.

I am off to a conference in Atlanta and I will be back on Monday. Until then, have a great weekend!

Sandy Huard, President, Women's Health Supply International

Caffeine and Energy Supplements: Some Advice

Need a jolt of caffeine to rev up your engine in the morning or throughout the day? Here is some of the latest research, including both the pros and cons of drinking coffee.

Now if you love colas, this article is not for you. You already know that cola is not good for you or neutral at best. Coffee lovers and people with low energy who don't drink coffee, read on.

First the good news about coffee. According to a recent study in the International Journal of Cancer, women who drank 3 or more cups of coffee per day were 50% less likely to develop colon cancer than non-drinkers. Coffee may also cut the risk of other cancers as well, including liver and rectal cancer. It can also slow brain cell loss in elderly women.

Caffeine has also been shown to make athletes run farther and cycle faster. Runners and cyclists who consume about 1 cup of coffee one hour prior to exercise improve both endurance and performance according to the American College of Sports Medicine.

Another very recent (but small study) by the University of Georgia in Athens has shown that 2 cups of coffee consumed prior to workout can cut post-workout muscular pain by almost 50%. Interesting findings. Calls for more research, right?

Now for the not so good news. Too much coffee (4-7 cups a day) can raise cortisol levels. Now cortisol is a stress hormone that promotes fat storage, breaks down muscle tissue and increases blood pressure - not a good thing for anyone, especially body builders.

If you have a gene that causes caffeine to linger in your bloodstream for a long time, you could also be at higher risk for heart disease according to researchers at the University of Toronto. You can't know for sure if you have this gene, so drink coffee in moderation and take cues from your body (if your heart is racing, that's not a good sign).

Don't like coffee? Try some of the energy supplements at our store or one of our energy drinks to improve your endurance and your performance, and to boost your energy levels when needed. This will result in improved concentration and better focusing ability as well.

As for me, I love coffee, so I'll grab a great cup of java (tomorrow morning of course). You decide if coffee, energy supplements or energy drinks work best for you.

Have a great night!

Sandy Huard, President, Women's Health Supply International

10 Health and Nutrition Facts You Should Know!

Here are 10 important "health and nutrition" headlines from the February 2008 issue of Fitness Rx:

1. Fish Oil Cuts Stroke Risk in Women - fish oil prevents blood clots, thins the blood, lowers blood cholesterol and improves blood sugar regulation.
   
2. Green Tea Supplement Prevents Colds and Flu - a study of a product called Immune Guard, which contains compounds from green tea extract was shown to reduce the length of cold and flu symptoms by 36%.
   
3. Green Tea Prevents Bone Loss in Older Women - a recent Australian study showed that older women who drank green tea were better able to maintain bone density in the hip than were women who did not drink green tea.
   
4. Exercises That Build Bone - The best exercises at building bone are high impact or weight-bearing (involving rapid changes in direction) recreational sports, weight training and plyometrics (bounce exercises like skipping rope).
   
5. Yogurt Prevents Weight Gain - Although still a matter of debate, calcium-rich foods are thought to control appetite and yogurt is believed to impede the absorption of nutrients/calories into the bloodstream.
   
6. Probiotics Increase Good Cholesterol - German researchers found that women who consumed probiotics yogurt containing L. acidophilus had a 10% increase in good (HDL) cholesterol. HDL cholesterol protects blood vessels from disease.
   
7. Whole Grain Consumption and Body Fat - According to British researchers, there was no relationship found between consumption of whole grains and overall body fat. However, people who don't consume whole grains are twice as likely to be obese than are those who consume more than 16g per day. That's because whole grains are fiber-rich and filling and thus reduce overall daily consumption of calories.
   
8. Calories Rather Than Carbohydrates Promote Obesity - A study by a well-known fat loss guru showed that overweight people actually eat fewer carbohydrates but consume more calories than thin people. Consuming complex carbohydrates will help control your appetite and help you to lose weight.
   
9. Glycemic Index and Load Not Linked to Diabetes - British researchers over a 13 year study found no relationship between glycemic index and glycemic load and the incidence of diabetes. In fact, they found that people who consumed more carbohydrates (higher glycemic load meals - I assume complex carbohydrates here), were at a reduced risk of diabetes.
   
10. High Fructose Sweeteners Promote Heart Disease - The sweeteners found in your favorite cola are made up of high fructose corn syrup (HFCS), which is also added to many breakfast cereals as well. HFCS increases LDL (bad) cholesterol that can lead to heart disease, as well as obesity.
    

If you haven't yet gotten a subscription to FitnessRx, I highly recommend it.

Have a great night!

Sandy Huard, President, Women's Health Supply International

Foods That Prevent Cancer

I ran across a great article today that gives you some recommendations regarding the foods to eat and the foods to avoid in the fight against cancer.

In a nutshell, some of the best cancer-fighters are:

1. Cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts, bok choy, kale)
2. Foods that contain folate such as liver, spinach, beans, broccoli, oranges, lettuce, avocado, and asparagus
3. Onions, chives, leeks and garlic
4. Carrots
5. Certain types of mushrooms such as Shitake, maitake, and reishi
6. Fruits, including grapefruits, papayas, raspberries, blueberries and strawberries
7. Tomatoes
8. Selenium, a mineral found in brazil nuts, sunflower seeds and fish

Now for the bad guys:

1. Processed meat such as bacon, sausages, salami, ham and corned beef
2. Foods processed with salt (or salty foods), such as some breakfast cereals and breads
3. Sugary drinks and high calorie foods that can lead to obesity and therefore cancer

Reduce your risk of cancer by:

1. Eating lots of fruits and vegetables
2. Drinking lots of pure water and other healthy liquids like green tea
3. Starting as early as possible
4. Taking good quality food supplements because the vitamins and minerals found in our food has dramatically decreased since the 1930's and 40's.

Check out the article at MSN for more detailed information. It is definitely worth the read.

Have a great weekend!

Sandy Huard, President, Women's Health Supply International

Why Vitamins Are Essential For Optimal Health

Yesterday, I published another article on the Internet entitled: Why Vitamins Are Essential For Optimal Health. In this article, I discuss all of the 13 essential vitamins in detail. I give the dietary sources of each of these vitamins and I talk about the risks of toxicity from consuming any given vitamin in excess.

Of particular interest is the video that is included with my latest article entitled: "The Truth About Vitamins and Supplements - Clinical Nutrition." In this video, Dr. Vincent Bellonzi, D.C., C.C.N., gives a 3 minute talk about whether or not to include supplements in your diet.

Although many doctors advise that you should eat a healthy and balanced diet, the truth is that most people just can't consume all of the essential vitamins in enough quantity on a daily basis. As we age, our needs for certain vitamins and minerals increases. We have a whole host of issues to contend with, such as bone loss, heart health, skin aging, eyesight degeneration, memory difficulties, osteoarthritis, among many other health concerns.

During certain times in our lives, it is simply critical to consume a daily vitamin supplement. One example is pregnancy where a daily folic acid supplement has clearly been shown to reduce the risk of certain birth defects, such as spina bifida.

My goal has always been to assist as many women as possible to live long, healthy and fulfilling lives. The more informed you are, the more you are able to positively impact the lives of those that you love. I hope that you will find this article to be informative and helpful.

'Healthy. Fit. Living Fully.'

Sandy Huard, President, Women's Health Supply International

8 Recommended Supplements to Include in Your Diet

I wanted to talk today about some of the supplements you may want to consider including in your diet due to the benefits they have been shown to provide in numerous studies over many years.

1. Ginseng - Enhances energy and vitality and is believed to increase alertness and physical performance. American and Asian ginseng are of the same genus and have similar ingredients and similar benefits.
2. Guarana - Enhances mood, increases energy and fights fatigue. Contains alkaloids and has a similar stimulant effect as the caffeine found in coffee and tea.
3. Omega-3 Fatty Acids - Heart-healthy. May help lower triglycerides and increase HDL (good) cholesterol and help thin the blood to improve circulation. Omega-3 fatty acids are polyunsaturated fatty acids found in fish oil and flaxseeds/flax oil.
4. Capsaicin - Helps to sooth sore muscles, provide pain relief and reduce inflammation. Capsaicin is a compound found naturally in hot chili peppers.
5. Psyllium Husks -Prevents constipation and aids in digestion. Taken in powder form with 8 ounces of water, psyllium is a natural, water-soluble fiber that helps keep you regular. Also believed to lower blood LDL (bad) cholesterol levels.
6. Ginger - Calms an upset stomach, relieves gas and indigestion and may relieve menstrual and stomach cramps. Ginger is a plant originating from Southeast Asia that has been used for centuries in Chinese herbal medicinal practices.
7. Probiotics - Help to restore proper balance of bacteria in the gastrointestinal tract. Probiotics are the healthy bacteria (living microorganisms) that keep our digestive system working effectively. They are also believed to boost immunity, helping to prevent illness.
8. Andrographis - Boosts immunity, helping to fight colds and flu. It is also believed to aid in proper digestive functioning and to protect against certain cancers. Andrographis is an annual plant that flourishes in South-East Asia, China and India.

Give the supplements a try. As always, be sure to read the labels carefully. If in doubt, the Internet is a great place to perform additional research.

Here's to your health!

Sandy Huard, President, Women's Health Supply International