Joint and muscle stiffness and pain are common to everyone at one time or another and can be caused by exercise, aging or specific conditions such as arthritis, osteoporosis, tendinitis or bursitis, just to name a few. We all try a multitude of different products, either over the counter medication or prescription drugs to relieve this stiffness and pain and most are found to be ineffective or can cause moderate to severe side effects such as ulcers, gastrointestinal problems, difficulty breathing, circulation problems, chest pain and/or shortness of breath, just to name a few.

Topical supplementation is the best way for addressing soft tissue and joint pain because it is applied directly to the target area that is causing the pain or discomfort. Over 80% of oral medicines and supplements are filtered out by the digestive system, thus minimizing their effect in the easing of pain, and causing the patient to increase the dosage, which could cause a multitude of side effects ranging from mild to severe.

Not all topical supplements are the same. The most popular analgesic gels are simply strong menthol and/or camphor based counter-irritants that may mask the pain for a very short time and overwhelm the senses, but most times are not effective.

Two new products on the market, Ibunex and Gluconex are clinically formulated in a liposome dermal delivery matrix, that is, in a handy spray pump. Both of these medications are over the counter and target key ingredients immediately into sore muscles and joints. Also, both of these products can be used simultaneously. Because they are applied directly to the target site, the pain, stiffness and soreness may be relieved almost instantly.

Ibunex is a unique, topically applied formula. One pump (.2 grams) contains Ibuprofen (10 mg) plus Glucosamine (4 mg), Chondroitin (4 mg), MSM (5 mg) and Bromelain (5 mg). Recent clinical research has found that 5% of topical Ibuprofen resulted in comparable effectiveness relative to 400 mg oral Ibuprofen. Also, oral Glucosamine with Ibuprofen synergistically boosted Ibuprofen’s effectiveness.

Glucosamine and Chondroitin are natural substances found in and around the cells of cartilage. Researchers believe that Glucosamine inhibits inflammation and stimulates cartilage cell growth, while Chondroitin provides cartilage with strength and resilience. Research testing of Glucosamine and Chondroitin and found that both together, rather than taken separately, carry low doses of key ingredients deep into the targeted tissue, delivering the benefits you expect.

Gluconex is a unique topically applied maintenance care formula. One pump (.2 grams) contains Glucosamine (10 mg), plus Chondroitin (5 mg), MSM (5 MG) AND Bromelain (5 mg) and can be applied to the muscle or joint that is causing pain, such as the neck, shoulder, knees, feet, hips, back, etc.

The difference between Gluconex and Ibunex is that Gluconex does not contain Ibuprofen. Both of these products can be used simultaneously. The topical Ibunex can be used 3 to 4 times a day for 14 days and the topical Gluconex can be used 2 times daily for ongoing care.

Disclaimer: Ibunex and Gluconex are not recommended for children under the age of 12 years or for women during pregnancy or lactation or to be taken internally. Consult your health care professional if you are taking other pain relievers or supplements.

 Can My Herbal Supplements Harm Me?

Unknown to most people is the fact that everyday foods and Herbal supplements can and do interact with popular prescription medications. I became interested while talking to my Pharmacist that my son couldn’t take decongestant cold medications with his heart medication. Well, I knew about interactions between two drugs, but when the Pharmacist told me he couldn’t have grapefruit juice, I was stunned. Seems that grapefruit juice increases the blood concentrations of the drug. Basically that means that it greatly enhances the effects of the drug which could result in an overdose of the medication. This is everyday grapefruit juice! It got me wondering about other everyday foods and Herbs we take. Below are a few foods and Herbs that have an effect on your medications.

This list is a basic guide, and is by no means the meant to replace your Doctor or Pharmacist. Consult with them about any prescriptions you are taking and the foods and Herbs that will interact with them. Although I have taken this information from a handout from a local Hospital, Use this information at your own risk. Again, I am not a Doctor or Pharmacist, and I have had NO medical training, so please consult with yours for more information.

People usually ask if Herbal supplements change the way their prescription drugs work. The answer is YES! Some medications should never be taken with Herbal supplements. Some can cause unwanted side effects or cause the medication to stop working to their full effect.

Another misconception about supplements is that they are completely safe because they are natural. Yes, they may be from plants, but they are not natural to your body. Herbal supplements are not tested or inspected like prescription drugs are tested, so the supplements vary in quality and strength from pill to pill and bottle to bottle.

Just like supplements, foods can change the way your body responds to medications. One example is grapefruits and grapefruit juice. Many people aren’t aware that grapefruit juice can increase the drug levels of certain medications. An increase in the levels will also increase the side effects of the drug.

Things to Remember

1. Herbal supplements and foods can change the way your medications work.
2. Tell your caregiver what Herbal supplements you take and what foods you eat often.
3. Ask your Doctor or Pharmacist what Herbal supplements or foods will interact with your medications.
4. Always talk with your Doctor or Pharmacist FIRST before taking any Herbal supplements.

DISCLAIMER: The following charts are not all inclusive and do not contain every interaction of drugs with foods and herbs. It serves as a guide only. Consult with your Doctor, Pharmacist or a registered dietician if you have any questions.

Analgesics (Pain Relievers)

Aspirin
Celecoxib (Celebrex)
Ibuprofen (Advil, Motrin)
Naproxen

Food: Avoid alchohol. Avoid large amounts of orange juice and vitamin C.
Herbs:Avoid Black Cohosh, Dong Quai, Evening Primrose, Feverfew, Flaxseed Oil, and Ginko as it increases the risk of bleeding.

Narcotics
Codeine (Tylenol #2, 3, 4)
Morphine (MS Contin)
Oxycodone (Oxycontin/Percocet)

Foods:Avoid alchohol.
Herbs:Do not take with Kava or Valerian as it may make you feel drowsy.

Antibiotics

Ciproflaxacin (cipro)
Levofloxacin (Levaquin)

Food: Take 2 Hrs before or 6 Hrs after antacids, dairy products amd multi-vitamins that contain calcium, iron, zinc, or magnesium. Avoid large amounts of caffeine.See Chart 3 below.
Herbs:

Methronidazole

Foods:Avoid alchohol during and 3 days after taking this medication to avoid nausea and vomiting.
Herbs:

Penicillin

Foods:Citrus fruits/juices and carbonated beverages will decrease desired effect.
Herbs:

Tetracycline

Foods:Take 2 Hrs before or 6 Hrs after antacids, dairy products amd multi-vitamins that contain calcium, iron, zinc, or magnesium.
Herbs:Dong Quai or St. John’s Wort increase the risk of sunburn.

Trimethoprim/Sulfamethoxazole (Bactrim, Septra)

Foods:May cause rash if taken with alchohol.
Herbs:Dong Quai or St. John’s Wort increase the risk of sunburn.

Anticoagulants (Blood Thinners)

Warfarin (Coumadin)

Food: Avoid alchohol. Avoid foods high in Vitamin K: beef liver, oils and green leafy vegetables (broccoli, brussel sprouts, cabbage, collards, spinach).
Herbs: Avoid Black Cohosh, Dong Quai, Evening Primrose, Feverfew, Flaxseed Oil and Ginko as they increase the risk of bleeding. Do not take St. John’s Wort as it may decrease the desired effect.

Cholesterol Lowering Agents

Atorvastatin (Lipitor)
Pravastatin (Pravachol)
Rosuvastatin (Crestor)
Simvastatin (Zocor)

Food: Avoid alchohol. Do not take with grapefruit juice.
Herbs: St. John’s Wort may decrease desired effect.

Diabetes Medications

Glipizide (Glucotrol, Glucotrol XL)
Glyburide (Glynase, Micronase)
Metformin (Glucophage)

Food: Avoid alchohol.
Herbs: Do not take with Ephedra as it may increase blood sugar and decrease desired effect.

Erectile Dysfunction

Sildenafil (Viagra)
Tadalafil (Cialis)
Vardenafil (Levitra)

Food: Do not take with grapefruit juice.
Herbs: Do not take with Yohimbe as it may increase side effects.

Gastrointestinal Agents (Stomach Meds)

Prochlorperazine (Compazine)

Food: Do not take with alchohol.
Herbs: Do not take with Dong Quai, Kava, St. John’s Wort or Valerian as they may make you drowsey.

Cimetidine (Tagamet)

Foods: Avoid alchohol. Take 1 hour before or 2 hours after antacids. Limit caffeine intake; see Chart 3.
Herbs: St John’s Wort may decrease desired effect.

Lansoprozole (Prevacid)
Omeprazole (Prilosec)
Pantoprazole (Protonix)
Rabeprazole (Aciphex)

Foods: Avoid alchohol as it may cause upset stomach.
Herbs: St. John’s Wort may decrease desired effect.

Heart and Blood Pressure Medications
*Note: The following herbs may cause an INCREASE in blood pressure and decrease desired effect of any blood pressure medications: Black Cohosh, Dong Quai, Ephedra, Hawthorn, Quassia, Vervain and Yohimbe.

Angiotensin Converting Enzyme (ACE) Inhibitors-
Captopril (Capoten)
Linisopril (Prinivil, Zestril)

Food: Avoid salt substitutes that contain potassium and potassium rich foods; see Chart 1.
Herbs: See *Note above

Beta Blockers-
Atenolol (Tenormin)
Metoprolol (Lopressor, Toprol ZL)
Propranolol (Inderal)

Foods: Avoid alchohol.
Herbs: See *Note above.

Calcium Channel Blockers-
Diltiazem (Cardizem, Tiazac)
Verapamil (Calan, Verelan)

Foods: Do not take with grapefruit juice. A low sodium diet may be recommended.
Herbs: See *Note above.

Digoxin (Lanoxin)

Foods: Avoid antacids. Limit caffeine intake; see Chart 3 below.
Herbs: Avoid Ma Huang and St. John’s Wort as they may decrease desired effect.

Nitrates-
Isosorbide (isordil, Imdur)
Nitroglycerin Patch (Nitrol)

Foods: Avoid alchohol.
Herbs: See *Note above.

Diuretics (Water Pills)

Furosemide (Lasix)
Hydrochlorothiazide

Food: INCLUDE potassium rich foods in diet; see Chart 1 below.
Herbs: See *Note above under Heart and Blood Pressure Medications.

Hormone Replacement Therapy

Estrogen (Premarin, Premphase, Prempro)

Food: Avoid alchohol.
Herbs: St John’s Wort may decrease desired effect. Do not take Black Cohosh Dong Quai, Red Clover or Saw Palmetto because of the possible side effects.

Mood Disorders

Aripiprazole (Abilify)
Clozapine (Clozaril)
Olanzapine (Zyprexa)
Risperidone (Risperdal)

Food: Avoid alchohol. Do not take grapefruit juice. Limit caffeine intake; see Chart 3.
Herbs: Do not take with Kava, St. John’s Wor or Valerian as they may make you feel drowsy.

Benzodiazepines-
Alprazolam (Zanax)
Clonazepam (Klonopin)
Diazepam (Valium)
Lorazepam (Ativan)

Foods: Avoid alchohol. Do not take grapefruit juice. Limit caffeine intake; see Chart 3 below.
Herbs: Do not take with Kava, St. John’s Wor or Valerian as they may make you feel drowsy.

Lithium (Eskalith, Lithobid)

Food: Avoid alchohol. Limit caffeine intake; see Chart 3 below.
Herbs: Avoid Green Tea.

Monoamine Oxidase Inhibitors (MAOI’s)-
Phenelzine (Nardil)
Tranylcypromine (Parnate)

Foods: Avoid alchohol. Avoid tyramine-rich foods see Chart 2 below.
Herbs: Do not take with Ephedra, Kava, Ginko, St. John’s Wort or Yohimbe as they may increase effect and cause a serious increase in blood pressure.

Selective Seratonin Reuptake Inhibitors (SSRI’s)-
Citalopram (Celexa)
Escitalopram (Lexapro)
Fluoxetine (Prozac)
Paroxetine (Paxil)

Food: Avoid alchohol.
Herbs: Do not take with Ephedra, Kava, Melatonin, Valerian or Yohimbe as they may make you drowsy. Do not take with St. John’s Wort as it may increase effect of drug and risk of side effects.

Tricyclic Antidepressants (TCA’s)-
Amitriptyline (Elavil)
Desipramine (Norpramin)
Nortriptyline (Pamelor)

Foods: Avoid alchohol. Do not take with grapefruit juice.
Herbs: Do not take with Kava, St. John’s Wort or Valerian as they may make you feel drowsy.

Oral Contraceptives (Birth Control)

Estradiol Cypionate
Ethinyl Estradiol
Mestranol

Food: Avoid smoking.
Herbs: Do not take with Chaste Tree Berry, Red Clover, Saw Palmetto or St. John’s Wort as they may decrease desired effect.

Osteoporosis

Alendronate (Fosomax)
Risendronate (Actonel)

Food: Take only with plain water. Do not take anything else within 30 minutes of taking these drugs as they may decrease desired effect.
Herbs:

Seizure Medications

Carbamazepine (Carbatrol, NOT Tegretol)
Divalproex (Depakote)
Oxcarbazepine (trileptal)
phenytoin (Dilantin)

Food: Avoid alchohol. Do not take with grapefruit juice.
Herbs: Evening Primrose increases risk for seizures. Do not take with Kava or Valerian as they may make you feel drowsy. St. John’s Wort may decrease desired effect.

Thyroid Medications

Levothyroxine (Levoxyl, Synthroid, Unithroid)
Thyroid (Armour Thyroid)

Food: Limit intake of Brussel Sprouts, cabbage, kale, greens, rutabaga, soybeans and turnips.
Herbs: Do not take with Lemon Balm.

Miscellaneous

Antihistamines-
Chlorpheniramine (Chlor-Trimeton)
Diphenhydramine (Benadryl)

Food: Do not take with alchohol.
Herbs: Do not take with Kava or Valerian as it may make you feel drowsy.

Cyclosporine (Neoral, Sandimmune)

Foods: Do not take with grapefruit juice.
Herbs: Do not take with Echinacea or St. John’s Wort as they may decrease desired effect.

Prednisone
Methylprednisolone

Food: Avoid alchohol. Calcium supplements may be recommended to prevent Osteoporosis.Limit caffeine intake; see Chart 3 below.
Herbs: Avoid Echinacea or St. John’s Wort as they may decrease desired effect.

Theopylline (theo-Dur)

Foods: Avoid alchohol.Limit caffeine intake; see Chart 3 below.
Herbs: Do not take with Ephedra or Green Tea as it may increase effect of drug.

Foods:
Herbs:

Chart # 1

High potassium rich foods include the following:
Apricots, Artichokes, Asparagus, Avacado, Banana, Broccoli, Brussel Sprouts, Carrots, Celery,
Chocolate, Dates, Dried Beans, Dried Fruit, Figs, Greens, Honeydew, Milk, Orange Juice, Potato,
Pumpkin, Prune Juice, Raisins, Rhubarb, Spinach, Squash, Tomato, V-8 Juice

Chart # 2

High tyramine-content foods include the following:
Aged Cheese*, Aged Meat,Anchovies, Avacados, Bananas, Beer, Broad Beans, Caffeine
Chicken Liver, Chocolate, Cola Drinks, Canned Figs, Mushrooms, Raisins, Sausages, Sour Cream
Soy Sauce, Wine (Chianti, Sherry), Yeast, Yogurt

*Camembert, Chedder, Gruyer, processed American and Stilton

Chart # 3

High caffeine-content foods include the following:
Chocolate (milk and dark, Coffee (brewed, cappuccino, expresso)
Caffeinated water (Java, Kank, Aqua Blast), Ice Cream (coffee, chocolate)
Soft Drinks (Mountain Dew, Coca Cola, Pepsi, Root Beer, Sunkist Orange Soda)
Teas (green Tea, Ginseng, Snapple Iced Tea, Lipton)

Many bodybuilders consume maltodextrin or dextrose for the energy required to complete 60 to 120 minutes weight and cardio training sessions. These carbohydrate sources are selected because of their slow-burning nature, which aids in blood glucose level management following workouts as well. However, many bodybuilders are quickly discovering that honey is a great substitute with some additional benefits.

Honey, like dextrose, is terrific in post-workout protein shakes for increasing insulin levels in this very small anabolic growth window. Not only does it provide a different taste (always a plus in the bland world we know as bodybuilding nutrition), but the body, which can actually stretch this anabolic window for a longer period of time, also burns it slower. Honey should not replace dextrose as your primary post-workout carbohydrate source. After all, nearly half of its calories come from fructose, the carb flavor that often becomes fat. But it is a viable option to keep on hand should you ever run out of dextrose, if you’re enjoying a cheat meal, or if you’re in a bulking phase and extra calories are what you are seeking. Honey can be purchased at any grocery store, and can be a great grab if you’re on the road without a good protein shake, and just picking up some lunch meat or other quick protein source following a workout. Knock down 1-2 tablespoons of honey with the meat for maximization of that time period following a workout. A fast food solution (which should always be the exception, not the rule) would be some KFC chicken smothered in honey from their handy honey packets.

Honey also provides additional anti-oxidant effects on the body, making it doubly useful for bodybuilders in that all-important recovery window following a workout. Be careful if you are allergic to honey (as many are) and consult a doctor if you have any adverse reactions to this tasty and useful food. Enjoy the variety and added benefits that honey can provide to your bodybuilding diet!

Foods Rich in Zinc - Zinc Benefits and Deficiencies

The human body values zinc, with respect to foods rich in zinc, zinc benefits and deficiencies, as one of its most treasured and valued mineral assets. Zinc’s riches are shared to the biological functionality of appetite, diabetes control, digestion, immune system’s resistance intensity, leveling of stress, physical development, smell and taste. Therefore, it is of vital importance that individuals comprehend the awareness in an account of foods rich in zinc, zinc benefits and deficiencies.

Zinc’s wealth is measured in it level of importance to the human body. In accommodating a body’s requirements towards sustaining life, in biological processing, though the scientific evaluation of foods rich in zinc, zinc benefits and deficiencies, such mineral is a gem. Zinc, in its essential abilities, synthesizes, or enhances the generation of protein, along with accounting for the rate of cellular production within the immune system of the body. Muscle groups throughout the entire body are profited by the presence of zinc. Higher denominations of zinc are paid to both red and white blood cells, retinas of the eyes, all bones, tissues of the skin, along with organs, such as the kidneys, liver and pancreas.

Where the human male biological is accountable, the prostrate gland and semen bank huge denominations of zinc. Overall, more than a receivable account of three hundred enzymes debit zinc for their normal conduction of function. Clinical audits have resulted in the estimated calculations that, of the host of one hundred thousand proteins inhabiting the living human body holds stock in zinc. These projections result in the conscious considerations towards individuals’ attentiveness towards foods rich in zinc, zinc benefits and deficiencies. In overall body assessment, a body’s percentage of zinc ranges from two to three grams. Bodies, however, are not frugal with their expenditures of zinc, as secretion, or, dispensing of such mineral, is allotted by organs and the salivary glands.

The derivatives in zinc are through its dividends distributed to the taste buds, sense of smell, wound healing abilities and foetal development, along with intensifying immunities. In zinc’s large contributions to the body’s immune system, its payouts are in defense in combating conjunctivitis, fungal infections, infectious disorders and pneumonia, sore throats, as well as dermatological aspects, to include acne and boils, making foods rich in zinc, zinc benefits and deficiencies an investment by the mind for the body. Zinc also provides protective services to the threats of cancer development, and its ravages against certain areas within the body.

In investing for continual and well-maintained bodily functionality, zinc participates in funding enzymes that propagate the development of cells, DNA, protein synthesis, metabolism for energizing, monitors the transcription of genes, and supports the levels of hormones. In foundation to this mineral’s supportive efforts, foods rich in zinc, zinc benefits and deficiencies, serve as the concrete in solid assurance.

Foods rich in zinc, zinc benefits and deficiencies aid in depositing its beneficial assets to human growth, embryo and fetus development, infancy, childhood, adolescence, as well as in sexual development.

Food that contain high amounts of protein are chalked full of precious zinc. Any healthy diet, as in foods rich in zinc, zinc benefits and deficiencies whether it be suited for a vegetarian, meat lover or otherwise, can accommodate and incorporate adequate zinc, in establishing its worthy reign within and for the body. Optimum resources in the quest to gain foods rich in zinc, zinc benefits and deficiencies can be found in red meats and poultry, as opposed to fruits and vegetables.

Alternative and substantial sources for foods rich in zinc, zinc benefits and deficiencies are derived through beans, all dairy products, fortified breakfast cereals, lentils, peanuts, peanut bi-products, pumpkin seeds, seeds and wholegrain cereals. Fibers, however, can impede the body’s absorption process in depositing zinc appropriately. The cooking of such fibers is a partial antidote in enabling fibers to be more compliant in cooperating with the body’s absorption of zinc. In a summarization, a good and balance healthy diet, with considerations as to foods rich in zinc, zinc benefits and deficiencies will account for the checks and balances in depositing the correct denominations of zinc into the debts charged by the body’s needs for sufficient funding.
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When you buy vitamins do you know what the ingredients mean and what benefit or potential harm they will cause?

I didn’t have a clue for many years. I fell for the marketing hype. I didn’t know how to read and understand the labels. Well that changed last year after the pet food recalls. I started helping pet lovers understand what is really in pet food. Then the light bulb went off and I realized I was feeding my human family synthetic ingredients, in our vitamin supplements. I went on a learning journey and was so shocked that our health is not always the most important thing in the vitamin industry. It’s profit driven for many.

How do you feel when taking a vitamin supplement?

Do you sleep restfully and wake refreshed?
Do you have energy to chase after the kids or make love with your partner after a day at work?
Do you have regular bowel movements?
Do you feel happy and motivated every day?
Are you rarely sick with colds or stomach problems?

If you answered no to any of these you might be taking synthetic vitamins. Answer yes to the following questions and it could be the vitamin.

Do you toss and turn when you should be sleeping?
Are you drained of energy most days?
Do you have dark yellow, strong smelling urine?
Are you constipated or have bouts of diarrhea?
Do you suffer memory loss, fatigue, depression or insomnia?

Not all vitamin supplements are created equally, even a whole food multi can have synthetic ingredients, additives and fillers including fiber*.

Here are 3 reports from Reuters Health, and New England Journal of Medicine about synthetic ingredients in vitamins.

1. Male smokers taking vitamins with synthetic Vitamin E and Beta Carotene have increase rates of lung cancer, heart attacks and increased death.

2. Birth defects increased for women on synthetic vitamin A, 400% increase before a study was halted.

3. Men get thickened arteries on synthetic Vitamin C. This is after only 18 months of taking a synthetic Vitamin C.

* Fiber is good if it’s not in your vitamin. Fiber is a cheap filler when used in a supplement. It takes space that should be saved for the expensive nutrients you are paying for in the supplement. Take fiber alone, if you need it.

Liquid Multivitamins - You Grow Old While I Stay Young And Healthy

We battle to eat healthy and maintain a balanced diet, but here’s the deal; it’s not enough. Vitamins and minerals are the foundation that makes up the fabric of our bodies. From a nutritional standpoint, they play a decisive role by providing accelerators for numerous bodily reactions. Multivitamins exert strong preventive measures against illness and the biological process of aging, on top of their vital role in intelligent living.

We all realize that it’s valuable to take daily vitamins and minerals to sustain a vibrant and healthy body. But who enjoys taking a handful of pills and trying to get them all down with one swallow everyday of your life just to attain health?

A new study indicated that merely 10-20% of vitamins in the pill format are absorbed, while 98% of vitamins in the liquid form are absorbed by your body. Pills are to a greater extent not easy to swallow and put more stress on your digestive system. Liquid vitamins are a superior strategy to increase the absorption into your blood stream and create unmatched effectiveness. Advocates suggest them to be a remarkable discovery of nutrition.

Liquid vitamins pack three to five times more punch than in pill form. The liquid delivery system allows the concentration levels to dominate would you would normally find in pill format. Liquids are much more relaxing on your system because it doesn’t have to work extra innings to break down the solids that are the foundation of most pill type vitamins.

Liquid vitamins are an outstanding value because your body is able to utilize them within minutes after you ingest them. They detour the digestive track, so there is very little digestive processing. When you take pill vitamins your body may receive a fraction of the benefits when going through the digestive breakdown process which can take several hours.

Five simple facts which distinguish liquid vitamins as a superior alternative:

• potent concentration levels
• easily absorbed and assimilated by the body
• comfortable to take
• affordable
• reinforces the immune system

The durability of our immune system is what creates the distinction between who stays healthy and who grows old and tired. The hectic universe that we dwell in and the craving to eat tasty unhealthy foods is ever increasing. With the enriched and luscious tasting liquid vitamins obtainable now, isn’t it time to try out a liquid multivitamin and stay young and healthy just like me?

Creatine, Muscle Building and Fat Loss - The Truth

For muscle building and enhancing athletic performance, creatine is probably the most effective, research-proven supplement that we’ll ever saw until now. Once inside the muscle, creatine increases muscle cell volume and stimulates contractile protein production to provide better and faster results. Popular misconception among many weight lifters and other athletes is that creatine prevents fat loss if used regularly. You can read opinions that for building muscle, creatine is a great supplement but if you want to get lean, creatine supplementation is something you don’t want around you.

There is no scientific evidence to support this., I will provide you with the scientific evidence that is relevant to creatine and fat loss so that you can make an informed decision based on facts.

Creatine contains zero calories, no fat and 0 carbohydrates. How can supplementation with creatine provide additional calories to the diet and impede fat loss? The actual reaility is that in an indirect way, creatine supplementation probably speeds fat loss! Over 67 well-controlled studies have shown that longer term creatine supplementation (8-12 weeks) increases lean muscle mass with little or no change in fat mass. And the increase in lean mass will provide an increase in a person’s metabolic rate that, in turn, burns more body fat.

It is just due to influence of poor quality of bodybuilding magazines that over the time people start to think (and act) in compeatly wrong ways. It appears that the topic of creatine and fat loss has become a part of the bodybuilding folk-law for ignoramuses. I’ll give short comments just to show you how they manipulate with informations and make people think (buy) what they want. The findings from a one creatine study ( Huso, M.E., et al. Creatine supplementation influences substrate utilization at rest. J Appl Physiol. 2002). have been interpreted by many in the bodybuilding media to suggest that creatine supplementation somehow prevents fat loss.

Facts behind

The subjects in this study were not bodybuilders, they were active but physically untrained, college males. Untrained college men would not be nearly as disciplined or motivated as bodybuilders with regard to their eating, sleeping patterns or training intensity. They would not be accustomed to the rigorous, weekly training or having to report dietary details. Based on my experience, unless the study participant is a highly motivated bodybuilder; they do not fully comprehend the importance of a consistent approach to eating, sleeping and training. Therefore the data obtained during a bodybuilding study that does not utilize bodybuilders, must be questionable.

This study used a “crossover design”; the assessment period between creatine use and non-creatine use was very close.

In this study, the authors suggest that creatine may prevent fat loss and this is a puzzling notion. Creatine contains no calories and I fail to see how 2-grams a day of a non-caloric compound could interfere with the fat loss process. I mean let’s use our common sense here.

The aspects I have raised are not meant to detract from the research study I have just discussed. These points merely stress the importance of the way in which the results are interpreted. Also, remember that not all bodybuilding journalists are interested in the little details that may influence the results.

The human body-Site totally dedicated to the human body, human body illness and health, Mental health. In short words the site is a complete summary of the human body anatomy.

When choosing the best multi vitamin, you have to ask yourself certain questions. For example, there are many different multi vitamins on the market today. There are those for children, men and women. There are those for senior citizens, pregnant women, active women, active men and even teenagers. There are also many different brands and forms of multivitamins. While many multivitamins are tablets or pills, others are made of gel that are easier to swallow, some are chewable and liquid vitamin supplements are now becoming all the rage.

About 40 percent of the people in the United States take a multivitamin, but only seven percent actually get the nutrients their body needs on a daily basis. Vitamins give us the nutrients we need to fight off disease, keep our bones healthy and strong, protect our skin and hair, ward off colds, keep our cardiovascular system in check, help with pregnancy, give us energy and in general, just keep us healthy. Vitamins we need for every day living are found in most foods, but most people do not get the right amounts of these foods to get the proper nutrients needed from these essential vitamins.

When choosing the best multivitamin, you should first learn something about different vitamins and what they do. For example, if you are an older woman who has a family history of osteoporosis, the best multivitamin for you would be one that contains additional calcium. You might even want to talk to your physician about taking additional calcium tablets.

If you have children who frequently catch colds, especially if they are school age, the best multivitamin for them may be one with extra Vitamin C. There are several children vitamins on the market today and some have extra vitamin C. It is very difficult to overdose on vitamin C, so many parents opt for vitamins that contain extra vitamin C, particularly if they have school aged children who are always catching colds.

If you are a man who needs an extra boost, there are several options for you. In addition to many vitamin supplements that will do everything from increase your energy level to your libido, there are many different multivitamins that contain ingredients you need to stay active and fit. Read the label of the different multivitamins available for men and see what types of supplements are included. Depending on your needs, the best multivitamin for you can be one that promotes good cholesterol or one that gives your more stamina.

All multivitamins have supplement information printed on the back label. This will tell you what percentage of the nutrients are included in the vitamins. Read this carefully to make sure that you are getting enough of what you need.

You should be getting plenty of B vitamins in your diet. These vitamins are the most beneficial in warding off disease as they are powerful antioxidants. They are often found in dark green vegetables, of which people do not eat enough. Make certain that your multivitamin contains 100 percent of the daily recommended dosages for all of the B vitamins.

If you frequently suffer from feeling tired, the best multi vitamin for you may be one that includes iron. Iron is often given as a supplement to pregnant women, but is also found in many multivitamins. Look on the label and make sure that the multivitamin that you choose includes iron. This will give you that extra boost that you need and eliminate that tired feeling.

If you dislike swallowing tablets or want a quick effect, why not try a liquid multi vitamin supplement? These are becoming more and more popular and take less time to take effect in the body. In addition, because they are swallowed as a liquid, the nutrients are not watered down. For those who want a quick boost or who do not like swallowing pills, the best multi vitamin may be a liquid vitamin supplement.

Senior citizens will benefit from those multi vitamins that cater to the needs of the elderly. These generally have extra supplements that boost memory, promote memory and concentration and add energy. The best multi vitamins for senior citizens are those that are made specifically for them as they often address the nutritional needs of the elderly better than the other multi vitamins on the market.

Depending upon your lifestyle, age, sex, and needs will determine the best multi vitamin that is right for you. If you are suffering from a physical condition, ask your doctor to recommend the best multi vitamin for your condition. If you are confused while at the drugstore, the pharmacist will also be glad to assist you in choosing the best multi vitamin.

the food quality

Although I’m not a big fan of supplements, I believe that all natural food supplements can be a great addition to your current (or upcoming) diet.

The world we live in today is an extremely nutrient-poor world. I wish this wasn’t the case, but unfortunately it is.

In the early 1900s, the food quality was absolutely amazing. The nutrients were literally over 10 times as potent in foods as they are today. Also, they weren’t pesticide and chemical ridden! This is why I believe all natural food supplements are a huge must. You simply can’t get enough nutrients into your body, no matter how much food you eat.

This is especially important for those who exercise on a regular basis. Not only can all natural food supplements increase your energy, resulting in better workouts, but they can better feed your muscles to grow and get bigger!

Many people argue that buying supplements such as multivitamins results only in “expensive urine”. However, this is simply not the case. Yes, of course some of the nutrients will come out in your urine, but most of them will get used by your body. The only ones that are excreted are those that can’t be stored in your body for later use.And for the price of all natural food supplements, it makes sense to protect your body from disease and sickness, even if some of it isn’t used.

There are many types of supplements designed to help you get more nutrients into your system, but I believe all natural food supplements are one of the most imporant.

Without enough nutrients in your system you’re going to sick more often, die earlier, hurt more, and overall live a lower quality of life than you would if you’d invested in some all natural food supplements.

Make it a point today to grab yourself some all natural food supplements, as well as exercise if you haven’t already. There are many great programs available which also teach you how to eat healthier at the same time!

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Monocalcium phosphate

The title’s abuse of alliteration is meant to draw attention to an often ignored and misunderstood nutrient category with growing scientific evidence for significant health benefits. Fiber!

Most consumers associate fiber with bowel regularity, an important function of normal body physiology. We all know it’s healthy to be regular but there are more subtle and important roles fiber plays in our health and protection against disease.

Defining Insoluble and Soluble Fibers

Sources of dietary fiber are usually divided into categories of “insoluble” and “soluble” fibers. Both types are present in all plant foods, with varying degrees of each according to a plant’s characteristics. Insoluble refers to the inability to dissolve in water and soluble indicates a fiber source that would readily dissolve in water.

As you will soon see, those definitions are too limiting, especially because soluble fiber undergoes active metabolic processing via fermentation that yields end products with broad, significant health effects.

To conceptualize insoluble and soluble fibers, consider the segments of a plum (or prune). The plum skin is an example of an insoluble fiber source, whereas soluble fiber sources are inside the pulp. Other sources of insoluble fiber include: whole wheat, wheat or corn bran, flax seed lignans, and vegetables like carrots, celery, green beans and potato skins.

One of the most versatile sources of dietary fiber is the husk (hull) of seeds from psyllium grain (Plantago ovata), a fiber source with clinically demonstrated properties of lowering blood cholesterol when it is regularly included in a human diet. Psyllium seed husk is 34% insoluble fiber and 66% soluble fiber, providing an optimal division of both fiber types that make it a valuable food additive.

Fermentable Fiber

The American Association of Cereal Chemists defined soluble fiber this way: “…[T]he edible parts of plants or similar carbohydrates resistant to digestion and absorption in the human small intestine with complete or partial fermentation in the large intestine”.

There are several key words in this statement that inspire analysis and comment for considering fermentable fiber. Let’s break it down.

• “…edible parts of plants…”
o This phrase indicates that all parts of a plant we eat – skin, pulp, seeds, stems, leaves, roots – contain fiber. Both insoluble and soluble sources are in those plant components.

• “…carbohydrates…”
o Complex carbohydrates, such as long-chained sugars also called starch or polysaccharides, are excellent sources of soluble fiber.

• “…resistant to digestion and absorption in the human small intestine…”
o Foods providing nutrients are digested by enzymes and acids in the stomach and small intestine where the nutrients are released and then absorbed through the intestinal wall for transport via the blood throughout the body. A food resistant to this process is undigested, as both insoluble and soluble fibers are. They pass to the large intestine only affected by their absorption of (insoluble fiber) or dissolution in water (soluble fiber).

• “…complete or partial fermentation in the large intestine…”
o The large intestine is comprised mainly of a segment called the colon within which additional nutrient absorption occurs through the process of fermentation. Fermentation occurs by the action of colonic bacteria on the food mass, producing gases and short-chain fatty acids. It is these short-chain fatty acid—butyric, acetic, propionic, and valeric acids—that have such significant health properties.

Short-chain Fatty Acids

Short-chain fatty acids are absorbed through the intestinal wall into portal blood (from the intestine to the liver) that transports them into the general circulation. Particularly butyric acid has extensive physiological actions that promote health effects among which are:

o Stabilizing blood glucose levels by acting on pancreatic insulin release and liver control of glycogen breakdown

o Suppressing cholesterol synthesis by the liver, thereby reducing blood levels of low-density lipids (LDL cholesterol) and triglycerides responsible for atherosclerosis

o Lowering colonic pH (i.e., raise the acidity levels in the colon) which protects the colon lining from cancer polyp formation and increases absorption of minerals such as calcium, magnesium and iron

o Stimulating production of T helper cells, antibodies, leukocytes, splenocyte cytokines and lymph mechanisms having crucial roles in immune protection

o Increasing proliferation of colonic bacteria beneficial for intestinal health—bifidobacteria and lactobacilli (providing a probiotic value)

o Improving barrier properties of the colonic mucosal layer, inhibiting inflammatory and adhesion irritants

To summarize these effects, fermentable fibers yield the important short-chain fatty acids that affect blood glucose and lipid levels. They also improve the colonic environment and regulate immune responses.

Regulatory Guidance on Fiber Products

Americans and Canadians consume less than 50% of the dietary fiber levels required for good health. Recognizing the growing scientific evidence for physiological benefits of increased fiber intake, regulatory agencies such as the US FDA have given approvals to food products making health claims for fiber. In clinical trials to date, these fiber sources were shown to significantly reduce blood cholesterol levels and so are important to cardiovascular health.

The Soluble (fermentable) fiber sources gaining FDA approval are:

o Psyllium seed husk (7 grams per day)
o Beta-glucan from oat bran, whole oats, oatrim or rolled oats (3 grams per day)
o Beta-glucan from whole grain or dry-milled barley (3 grams per day)

Other examples of fermentable fiber sources used in functional foods and supplements include:

o Inulin
o Fructans
o Xanthan gum
o Cellulose
o Guar gum
o Oligofructose
o Oligo- or polysaccharides

Consistent intake of fermentable fiber through foods like berries and other fresh fruit, vegetables, whole grains, seeds and nuts is now known to reduce the risk of some of the world’s most prevalent diseases.

These diseases include:

o Obesity
o Diabetes
o High blood cholesterol
o Cardiovascular disease
o Numerous gastrointestinal disorders (constipation, inflammatory bowel disease, ulcerative colitis, Crohn’s disease, diverticulitis and colon cancer)

 Putting A Stop To Food Cravings

Most of us don’t eat the perfect diet and we have struggles with food, same as everyone else. Having an awareness of this and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.

Many people struggle with food “cravings.” Studies tell us that it’s fairly common for food cravings to happen quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat.

When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy. We head to the kitchen and every other place where food can hide, clearing a path as we go.

Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood.

Listed below are some thoughts and ideas about food cravings:

- If the food isn’t available, you can’t eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.

- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food.

- Don’t beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.

- Get enough sleep. When you’re tired, you’re more likely to crave things.

- Never give-up. When you “slip”, do whatever is necessary to re-gain control. Try to practice restraint most of the time,

Think moderation and not abstinence at all times!

- Understand that self-control and discipline by themselves, won’t cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.

- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.

- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your “craved” food.

- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.

- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.

- Understand that hunger cravings are oftentimes stress related; walk in the park, spiritual connections, a cozy fireplace, baths…all these stimulate regions of the brain that stimulate pleasure. Relaxation techniques may also work. Bottom line, substitute pleasurable experiences for comfort foods.

- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn’t send your cravings out of control.

- Distract Yourself. Get busy. Do anything other than cave-in to your desire for food.

- Look inside your refrigerator and kitchen cabinets and do some “house cleaning.” Throw-out that unhealthy stuff and start shopping more wisely. Careful planning will go a long way for improving your chances of success.

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