Berries for Your Health: Winter Edition

Berries for Your Health: Winter Edition

Posted on February 17, 2014 by Dr. Mark Lange

It’s slim picking in the fresh fruit aisle this time of year. It may appear well-stocked, but many of the berries you see on supermarket shelves are imported from other continents and are sad, tasteless forms of their summertime selves.

While citrus fruits and bananas are great alternatives in the winter, they lack the health benefits of deep-colored berries. Those red, blue and purple pigments have health benefits because they contain anthocyanins – natural antioxidants that maintain proper eye function, limit cellular oxidative DNA damage and decrease platelet aggregation.

Berries for your Health in WinterThere is accumulating evidence that much of the health-promoting potential of berries comes from these phytochemicals, bioactive compounds not designated as traditional nutrients. There is much evidence that dietary consumption of anthocyanin pigments and polyphenolics have preventative and therapeutic roles in a number of human diseases. A number of studies show an inverse relationship between intake of flavonoids in the diet and mortality from coronary heart disease. The anthocyanin pigments of bilberry have long been used from improving visual acuity and treating circulatory disorders.

Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than women who did not, according to research published in the Annals of Neurology. The positive effect is attributed to the anthocyanidins, compounds known to cross the blood-brain barrier and locate in the learning and memory centers of the brain.

Eating berries twice a week reduces the chance of developing Parkinson’s disease by 25 percent, according to research published in the journal Neurology. The same research showed that men with the highest intake of flavonoids reduced their risk by 40 percent.

Dietitians and physicians now recognize that a diet high in fresh vegetables and fruit helps to keep blood pressure within normal ranges. Berries also help fight systemic inflammation, a risk factor associated with heart attack and stroke. Results published in Nutrition, Metabolism and Cardiovascular Diseases showed a 22 percent reduction in C-reactive protein with anthocyanin supplementation.

During the winter months when berries and other fruits high in anthocyanin content are unavailable, like cherries and plums, supplementation can be an excellent source of the beneficial components found fresh fruit. In particular, look for dietary supplements containing concentrated extracts of bilberry, grape, acai, pomegranate, black current and elderberry.

Of course, a supplement will not replace the nutritional value of whole berries, but adding anthocyanin-containing supplements to your daily regiment may offer complementary health benefits year-round.
This entry was posted in Anti-Aging, Cognitive Health, Digestive Health, Heart Health, Immune Health, Isotonix, Research & Studies and tagged anthocyanin, berries, blueberries, healthy berries, strawberries, winter. Bookmark the permalink. Isotonix OPC-3®

What Makes Isotonix OPC-3® Unique?

Isotonix OPC-3® is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids, all found to be powerful antioxidants. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. Isotonix OPC-3 contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid.*

Isotonic, which means “same pressure,” bears the same chemical resemblance of the body’s blood, plasma and tears. All fluids in the body have a certain concentration, referred to as osmotic pressure. The body’s common osmotic pressure, which is isotonic, allows a consistent maintenance of body tissues. In order for a substance to be absorbed and used in the body’s metabolism, it must be transported in an isotonic state.

Isotonix® dietary supplements are delivered in an isotonic solution. This means that the body has less work to do to in obtaining maximum absorption. The isotonic state of the suspension allows nutrients to pass directly into the small intestine and be rapidly absorbed into the bloodstream. With Isotonix products, little nutritive value is lost, making the absorption of nutrients highly efficient while delivering maximum results.


Health Benefits of Cinnamon & Honey

Beauty Inside and Out

Health Benefits of Cinnamon & Honey

Drugs companies won’t like this one getting around. Facts on Honey and Cinnamon:

It is found that a mix of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus. Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from…

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Mass-Marketed Energy Drinks Full Of … Calories and Sugars

Mass-Marketed Energy Drinks Full Of … Calories and Sugars

Mass-Marketed Energy Drinks Full Of … Calories and Sugars
Posted on January 28, 2014 by admin

In a world where everything is moving so rapidly, most people are always on the lookout for something to give them a boost. Many have turned to the fast-growing energy drink/energy shot market.

According to market statistics, energy drinks and shots are expected to become a $21.5 billion business by the end of the decade. The promises of instant energy in a convenient form is alluring to many – from teens and college students looking for an extra pick-me-up, to professionals trying to power through their hectic days, and even older adults looking to keep up with the younger generations.
Energy Drinks Sugar Calories


Problem is, most of those energy drinks on the market are offering consumers more than they bargain for; namely, a ton of empty calories and sugars. These products have come into question over the last few months, as health professionals and media outlets have questioned the legitimacy of these mass marketed products.

The Caffeine Issue
No one questions caffeine, in moderation, can have a natural energy-boosting effect. According to a recent study from Johns Hopkins University, caffeine can help the brain retain information during a period of up to 24 hours subsequent to consuming it.

In that study, participants were asked to study images presented to them and five minutes later received either a placebo or 200 milligrams of caffeine, which is the average daily intake of caffeine in various forms for 80 percent of adult Americans (many health professionals and agencies, including the FDA, state that 400 milligrams of caffeine a day is a safe amount for adults).

The caffeinated group was more capable of telling which images were similar to the ones they had viewed, instead of mistaking them as being the same – an ability known as “pattern separation”: being able to recognize difference between similar items, a marker of memory retention. So if the amount of caffeine isn’t the issue, what is?

The arguments in this debate center on consumption by teens who are naturally drawn to energy products through mass marketing efforts and endorsement deals with athletes and celebrities. A recent study published in the journal Pediatrics reports that more teens are downing energy drinks; in 2003, 16% regularly consumed the drinks, while in 2008, that percentage jumped to 35%.

And it’s not just the consumption of such drinks; it’s the quantities they are consuming. According to the American Academy of Pediatrics, adolescents should not consume more than 100 mg of caffeine a day. Just one energy drink nearly doubles that intake, and the addition of sodas and other caffeinated products adds up to an unhealthy amount.

Sugar, Sugar, Sugar
You may not know it, but much of the rush you receive from mass-marketed energy products comes from the sugar contained in them. Some top-selling energy products on the market contain as much as 20 grams of sugar – as much as you would find in a regular sized candy bar.

While all that sugar makes these energy products taste better, they come with one major pitfall: Sugar and fructose, both found in energy drinks, spike your insulin level for a brief amount of time, which translates into an infusion of energy. But it is short lived. When the sugar is used up, your insulin level will plummet and you will experience fatigue.

According to the Pediatrics journal study, individuals who consume multiple energy drinks daily “could be taking in 120 mg to 180 mg of sugar,” or up to six times the maximum recommended daily intake. According to Men’s Health magazine, one leading energy drink contains nearly as much sugar as six glazed doughnuts. The study’s authors also noted that adolescents who consume energy drinks could be at risk for obesity and dental problems.

Unwanted Calories Pile Up
Many mass-marketed energy products have another secret: a lot of calories. According to nutritional facts, the most widely-consumed energy drinks on the market today have anywhere between 100 and 220 calories per serving.

Even these companies’ low-calorie or low-sugar options have upwards of 20 calories per serving. Someone who consumes these types of drinks regularly – twice or even three times a day – could be adding nearly 700 calories to their diets, or nearly 35 percent of the USDA’s recommended caloric intake. And that’s without eating.
This entry was posted in Cognitive Health, Research & Studies, Weight Management and tagged caffeine, energy, energy supplements. Bookmark the permalink. Awake Energy Shot

What Makes Awake Energy Shot Unique?

Want something to kickstart you in the morning? Need help staying sharp during the day? Don’t hit the wall. Awake Energy Shot gives your body the boost it needs when you can’t afford a letdown.

Awake Energy Shot helps keep you alert, energized and focused throughout the day, formulated with caffeine, B vitamins, amino acids and other nutrients to provide the long-lasting physical and mental energy you demand. In addition, with zero calories and zero sugars, Awake Energy Shot is a perfect daily pick-me-up with two great-tasting flavors – orange and grape.

While coffee and soft drinks might wake you up, they don’t support your mental focus. Awake Energy Shot supports your body’s own energy systems by providing long-term, sustainable performance you can count on.

Awake Energy Shot takes just seconds to drink and is light, portable and tastes great. It easily fits in your desk drawer, glove box, locker, purse or backpack. It’s non-carbonated and requires no refrigeration so you can drink it any time you need a quick boost.

Benefits Of TLS Protein Shakes

Drink these shakes everyday love them with blueberries and whole oats!

Beauty Inside and Out

Benefits Of TLS Protein Shakes

TLS Nutrition Shakes provide a great nutritional alternative for active lifestyles. Available in two delicious flavors, TLS Nutrition Shakes are formulated to deliver an optimal balance of protein, carbohydrates and fats in every serving, along with 10 grams of fiber and over one-third the recommended daily allowance (RDA) of fiber and 22 different vitamins and minerals — all with just six grams of fat per serving!

Whether you want to lose weight or build lean muscle, TLS Nutrition Shakes provide a quick and easy snack between meals to satisfy hunger, and an alternative to fast food. As an excellent source of protein, and with 10 grams of fiber per serving, TLS Nutrition Shakes deliver the energy and nutrition you need.
Primary Benefits of TLS Nutrition Shakes:

Provides 18 grams of protein per serving
Provides 10 grams of fiber per serving
Provides over one-third the RDA of 22 vitamins and minerals…

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Resveratrol: A Clinical Research Update

Resveratrol: A Clinical Research Update

The Return of Resveratrol: A Clinical Research Update
Posted on January 28, 2014 by Dr. Robert Blair

Research into the myriad potential health benefits of resveratrol has continued to accumulate over the last couple of years. It has also taken a promising new direction.

In the past, one of the issues with resveratrol research has a been a lack of human research studies, at least in comparison to the vast amount of pre-clinical research studies (i.e. cell culture and animal studies). Over the last couple of years, however, there has been a relative surge in published human clinical research studies on resveratrol, with most of these being related to heart health and Type 2 Diabetes.

Heart Health
In one recent study, 40 patients who had experienced a myocardial infarction (heart attack) were randomized into two groups with one group receiving 10 mg of resveratrol daily for 3 months. The results of this clinical trial showed that resveratrol supplementation improved ventricular diastolic and endothelial function and decreased LDL-cholesterol.

resveratrol health studiesAdditionally, patients on resveratrol did not show negative changes in red blood cell deformability and platelet aggregation that were observed in the placebo control group. Overall, this small study demonstrated that resveratrol improved a number of measures of heart health in patients with stable coronary artery disease.

Another study compared the benefits of a grape seed extract with no resveratrol to a grape seed extract enriched with 8 mg resveratrol in 75 statin-treated patients. Beneficial decreases in LDL-cholesterol, oxidized LDL-cholesterol, and apolipoprotein-B were observed after 6 months of supplementation with the resveratrol-enriched grape seed extract. In contrast, no changes were observed in the placebo group and only a decrease in LDL-cholesterol was observed in the un-enriched grape seed extract. This research group also conducted two longer clinical studies. In one study using the same group of patients discussed above, supplementation with resveratrol-enriched (8 mg resveratrol) grape seed extract for one year increased the anti-inflammatory compound adiponectin and downregulated 27 genes involved in atherothrombosis signaling. Similarly, supplementation with resveratrol reduced the expression of pro-inflammatory cytokines in peripheral blood mononuclear cells of male Type 2 diabetes patients with stable coronary artery disease.

Other recent human clinical studies of resveratrol for heart health have reported that resveratrol supplementation reduced C-reactive protein and increased total antioxidant status in adult smokers and reduced the N-terminal prohormone of brain natriuretic peptide (a marker of left ventricular function in patients with stable angina pectoris. Additionally, a study in subjects at high risk for cardiovascular disease showed that high urinary levels of resveratrol metabolites (a marker of wine and resveratrol consumption) were linked to improvements in HDL-cholesterol, triglycerides, and heart rate.

Diabetes Health
Like its potential benefits for heart health, research studies have suggested that resveratrol supplementation might have benefits for diabetes health. One recent open-label clinical study examined the effect of resveratrol supplementation (250 mg/day for 3 months) in patients with Type 2 diabetes. Patients in this study all received their normal oral hypoglycemic medications, while half also received resveratrol. The results of this study demonstrated that resveratrol supplementation for 3 months improved hemoglobin A1c, systolic blood pressure, total cholesterol, and total protein. A follow-up of this study showed that resveratrol supplementation also decreased fasting blood glucose, triglycerides, and lipid oxidation after 6 months, while increasing levels of antioxidant enzymes.

A separate clinical research trial examined the effects of a higher dose (500 mg/ twice daily) of resveratrol in Type 2 diabetic patients, who remained on their standard diabetic medications during the study. After 45 days, the results showed that consumption of resveratrol significantly decreased systolic blood pressure, fasting blood glucose, hemoglobin A1c, insulin and insulin resistance compared to patients taking a placebo.

In a recent short-term pilot study, the potential benefits of resveratrol for older adults (average age = 72 years) with impaired glucose tolerance were investigated. In this study, supplementation with 1 – 2 grams resveratrol daily for 4 weeks was shown to decrease post-meal peak glucose levels and the 3-hour glucose area under the curve, though no change in fasting blood glucose was observed. Additionally, insulin sensitivity was improved in older adults with impaired glucose tolerance.

Other Health Endpoints
In a small, clinical study, women at increased risk for breast cancer were assigned to receive either 5 mg trans-resveratrol (the form most common in grapes and red wine), 50 mg trans-resveratrol or placebo twice daily for 12 weeks. Changes in the methylation of 4 cancer-related genes and plasma levels of prostaglandin E2 (PGE2) were assessed. While the administered dose of resveratrol was not associated with any changes in gene methylation or PGE2 levels, increasing blood levels of resveratrol and its glucuronide metabolite were linked to a greater decrease in the methylation of the RASSF-1α gene after 12 weeks of treatment. These results suggest a possible mechanism by which resveratrol might help protect women at a high risk for breast cancer.

Another small clinical trial investigated the potential anti-obesity benefits of resveratrol in eleven obese men. In this study, obese men received either a placebo or resveratrol (150 mg/day) for 30 days, after which abdominal fat tissue was collected and analyzed. Resveratrol supplementation decreased the overall size of fat cells by reducing the number of large and very-large fat cells, while increasing the number of small fat cells. Additionally, resveratrol consumption up-regulated an alternative pathway of lipid breakdown by fat cell degeneration. The study investigators suggested that these benefits of resveratrol supplementation might improve insulin sensitivity in obese individuals.

These human clinical studies confirm the potential benefits of resveratrol seen in earlier cell culture and animal studies. Additionally, these studies confirm that resveratrol is a good dietary supplement choice to enhance one’s overall health and well-being.
This entry was posted in Anti-Aging, Men’s Health, Research & Studies, Women’s Health and tagged anti-aging, men’s health, research, women’s health. Bookmark the permalink.

What Supplements do I Really Need?

What Supplements do I Really Need?

(NaturalNews) A Natural News investigation has confirmed that (AMZN) is functioning as a retail “front” for a rapidly-expanding list of dietary supplement counterfeiters who profit by exploiting the trust factor to sell fake products to unsuspecting Amazon customers. This counterfeit operation does not appear to be the intention of itself, which is a widely-celebrated online retailer, but rather a result of Amazon’s inability to adequately police the tens of thousands of third-party sellers who sell products through the site.

Natural News, a consumer advocacy whistleblower news organization, has learned and confirmed that:

• Counterfeit dietary supplement companies are very easily able to repeatedly and successfully sell a multitude of counterfeit nutritional products through

• is unable to adequately police these sellers.

• is currently unable to distinguish between legitimate (original) manufacturers of a product vs. a counterfeit manufacturer of a fake product.

• actually lends counterfeit products a high “trust factor” by assigning high star ratings to products which are wholly counterfeit (see explanation below).

• has allowed counterfeit companies to “hijack” its anti-counterfeiting policy, resulting in counterfeiters getting original manufacturers banned from Amazon as if they were counterfeiters.

Do not buy nutritional products from third-party sellers on
To be clear, is an impressive company in many ways, and remains my favorite online retailer. Amazon excels at inventory logistics, a positive online shopping experience and an impressive IT backbone that keeps the company humming along. I shop at Amazon more than any other single store, and this website maintains thousands of links to books and other products.

But I no longer buy nutritional products sold on by third-party resellers. If I’m shopping for a supplement on and it’s being offered by a name I don’t recognize — like “MyDiscountShopper” or whatever — I simply don’t trust it.

The risk of buying a counterfeit product through right now is simply too high.

Counterfeit Natural Attitude Turmeric was sold by
Among the cases we have confirmed, here at Natural News we have personally experienced our own products being counterfeited and sold on

Several months ago, a company we had never sold product to was suddenly offering our Turmeric product as well as our “Clean Chlorella” product on Amazon. We conducted an in-house investigation and were able to conclusively determine that we had never sold these products to this company, and they had not sourced them from our resellers, either.

We filed a counterfeit complaint with, using their counterfeit filing email address. They responded in the affirmative and banned that particular reseller. Not everyone has this same success with counterfeit products, however.

On this page, states, “The sale of counterfeit products, including any products that have been illegally replicated, reproduced, or manufactured, is strictly prohibited… If you sell counterfeit goods, we may immediately suspend or terminate your selling privileges and destroy inventory in our fulfillment centers without reimbursement.”

This is the kind of anti-counterfeiting policy you would expect from the e-commerce leader in America. Unfortunately, though, this very policy is being used by counterfeiters as a weapon to get legitimate, original manufacturers banned from

Original manufacturer’s account banned from after counterfeiter posts complaint
Natural News has received testimony from a highly-respected nutritional product manufacturer who has been the victim of’s anti-counterfeiting policy. We have confirmed the identity and authenticity of this source.

They tell Natural News, “…an unknown seller reported us to Amazon for selling [our own] counterfeit products… and Amazon banned us.”

Even worse, apparently upheld the ban even after this original manufacturer provided exhaustive documentation proving they were the manufacturer of the product:

“This began a conversation with Amazon in which we provided almost every conceivable piece of documentation to prove our identity as the true manufacturer of the products. It should have been a very open and shut case, but it wasn’t — Amazon upheld the ban.”

This grave error on the part of resulted in a direct loss of reputation for this supplement manufacturer. As they explained to Natural News:

“Our customer service team started to receive complaints that our products had decreased in quality and had inconsistent packaging and labeling. This was very puzzling because we hadn’t made any production changes. But, we discovered that the customers making complaints had purchased the products off Amazon. After we made a test purchase from Amazon, we realized that our products and other nutritional products being sold through were being counterfeited and sold by unauthorized sellers.” counterfeiters use a network of ever-changing account names
Counterfeiters are able to exploit the e-commerce infrastructure by shifting from one seller name to another in chameleon-like fashion. If they get shut down under one account name, they have several others to fall back on, and they’re constantly adding new “throwaway” accounts to make sure they always have visibility on

The fact that counterfeiters use fake ingredients to manufacture counterfeit products also means they have a much higher profit margin than the original manufacturers. This allows counterfeiters to often attain low-price leadership positions on, where resellers are recommended based on price sorting (low to high). Customers actually think they’re getting a bargain, even when they’re buying counterfeit nutritional products that has actually placed in the No. 1 position on these comparative lists. star rating system can assign five stars to a counterfeit product
The star rating system can also grossly mislead consumers into thinking a counterfeit product has received a high user rating. This happens because Amazon assigns a star rating to ALL the products that it believes are identical, regardless of which seller is offering them. Thus, if can be tricked by a counterfeit seller into categorizing a counterfeit product as being identical to the original, genuine product, the counterfeit product will enjoy the high-star rating that users have actually assigned to the original product.

In this way, the counterfeit product in essence “hijacks” the high star rating advertised by

One original product manufacturer told Natural News, “Amazon is allowing and supporting these acts of deception.”

Amazon does, after all, earn money on each and every sale regardless of whether the product is genuine or counterfeit. The fact that most nutritional supplements do not generate near-instant noticeable effects (like pharmaceuticals do) further plays into the ability of counterfeit manufacturers to exploit the e-commerce infrastructure for dishonest gains that can go unnoticed by customers for months or years.

Bottom line: Until clamps down on counterfeit products, do not buy nutritional products through Amazon
Until finds a way to effectively police this problem of counterfeit products, I am advising all Natural News readers to avoid purchasing nutritional products through sellers. The risk of obtaining a counterfeit product — which may actually be dangerous to your health — is simply too high. Instead, purchase nutritional products directly from companies and names you trust.

Natural News hopes that takes this issue seriously and initiates the necessary steps to radically tighten up the use of its e-commerce platform by third-party sellers. Until Amazon can say it is more aggressively and comprehensively policing the authenticity of the products it displays and describes as authentic, it will experience a rapid erosion of customer trust.

On a personal note, my hope is to see Amazon take the steps necessary to resolve this issue once and for all. is a wonderful place to shop, and I like the company. It is staffed by some very smart people who seem deeply committed to providing customers a superior shopping and product fulfillment experience.

The fact that counterfeit products are slipping through the cracks at is potentially an enormous threat to the company’s credibility, legal exposure, regulatory compliance and stock price. If a customer is harmed by a counterfeit product purchased on, Amazon may find itself legally liable for at least part of the damages due to “misrepresentation” and even “fraud” that it has negligently allowed to be carried out on its own website.

Learn more:

Vitamin D Deficiency Increases Risk of Death in Adults

Vitamin D Deficiency Increases Risk of Death in Adults

Vitamin D Deficiency Increases Risk of Death in Adults

There’s new evidence showing that adults over 60 with low vitamin D levels have a greater risk of serious illness and death than those with higher levels. The study also showed the same number doubles with regards to adults as they age, especially in the are “frail” (unintentional weight loss, muscle weakness, slow walking, low fitness levels and exhaustion).

The study, conducted at Oregon State University by nutritional epidemiologist Dr. Ellen Smith, looked at a nationally representative group of adults over 60 years old. The results showed that these adults with low vitamin D levels had a 30% greater risk of death than people who had higher levels. When looking at adults considered frail, the risk of death doubled from there.

“What this really means is that it is important to assess vitamin D levels in older adults, and especially among people who are frail,” said lead author Ellen Smith of Oregon State University. “Older adults need to be screened for vitamin D.”

As adults age many lack vitamin D for two reasons: decrease in milk consumption and a shortage of sun. Because milk is one of the primary sources of vitamin D for most people, when adults limit their consumptions, their vitamin D levels decrease. The same is true about the sun. The risk of melanoma (skin cancer) increases with age so many older adults try to get as little sun as possible. While limiting skin cancer risk, they are in turn shorting themselves on the necessary vitamin D. There is a happy medium between the two by getting ample but limited sunlight.

The additional benefits of vitamin D are extensive. Vitamin D’s main purpose is to keep bones strong, which is a major reason to maintain healthy levels of it as we age. It is calcium’s partner in crime by allowing maximum absorption during consumption.

According to Dr. Irwin Rosenberg of Tufts University, “adults between 50 and 70 should be getting 400 IU (international units, the measurement usually used on vitamin D labels) of D per day. Once you’re over 70, the recommendation goes up to 600 IU daily.” This is why for many adults, supplementation of vitamin D is recommended.
This entry was posted in Anti-Aging, Isotonix, Research & Studies and tagged deficiency, melanoma, osteoporosis, vitamin d. Bookmark the permalink.

Isotonix® Vitamin D with K2
Isotonix® Vitamin D with K2 contains vitamin D3, the metabolically active form of vitamin D, and vitamin K2. Vitamin D plays an important role in bone health, heart health and immune support while working with vitamin K to promote proper utilization of calcium and promote healthy arteries. Isotonix Vitamin D with K2 is the first of its kind in delivering both of these powerful vitamins with isotonic delivery. Bring your body to its best with Isotonix Vitamin D with K2!*

6 Tips to Boost Mood and Metabolism




What you eat can have an effect on your mood and metabolism. Discover what you should eat to boost your energy and spirits.

Medically reviewed by Pat F. Bass III, MD, MPH

By making a few simple adjustments to your diet, you can elevate your mood and boost your metabolism. The benefits are potentially huge: Maintaining a good mood will help you stick to a healthy diet, be more productive, and increase your self-esteem.


Metabolism is the process your body uses to break down food. “Ensuring your metabolism is working most effectively will help you feel your best and energized to get the most out of life,” explains Nicole Berkowitz, RD, a nutrition consultant in Toronto, Canada.

Here are six simple tips to help you optimize your diet to boost mood and metabolism.

1. Resist Skipping Meals

Skipping or missing a meal can cause a dip in your blood sugar, leading to crankiness and lethargy. Maintain your blood sugar levels, and your energy, by eating small amounts of food throughout the day. You might even prefer eating six smaller meals rather than three large ones.

2. Stay Hydrated

Dehydration can also make you feel sluggish and lethargic. Be sure to drink throughout the day, and don’t rely on thirst alone to remind you to have another glass of water. Some experts say the average person needs about eight glasses of water, and that may be hard to drink without reminders.

3. Think Moderation, Especially for Low-Nutrient Foods

Avoid a lot of caffeine, refined carbohydrates (sugar), alcohol, salt, and other food additives. Any of these, especially in large amounts, can decrease your metabolic efficiency. “Eating large quantities of carbohydrates tends to cause an energy rush and then a big crash, which can lead to crankiness and fatigue,” says Heidi McIndoo, MS, RD, a nutrition consultant in Roslindale, Mass. Excess salt can disrupt your fluid balance, changing your daily water needs, not to mention increasing health risks like high blood pressure.

4. Strive for Balance in the Food You Eat

Properly combine protein, carbohydrates, and fat to achieve a balanced energy intake. In general, a healthy diet includes a mix of whole grains, fruits and vegetables, and some protein, but each person has individual needs based on age, sex, physical activity level, body size, and stress factors. To determine the best foods for you, consult a nutritionist who can help you find the right balance.

5. Get a Boost From “Good Mood” Food

While research about the mood- and metabolism-boosting qualities of certain foods is mixed, foods high in the amino acid tryptophan have been found to increase serotonin levels in the brain, contributing to feelings of optimism and calm. Add some bananas, avocados, dried apricots, walnuts, sunflower seeds, or pumpkin seeds for some extra tryptophan. Polyunsaturated omega-3 fats help elevate mood and reduce anxiety and depression. Look for omega-3-rich fish, like salmon and mackerel; walnuts and pumpkin seeds are also sources of these healthy fatty acids.

6. Keep a Food Diary

Some foods can have the opposite effect of tryptophan and instead trigger negative changes in mood and cause irritability or headaches. If you think a particular food might be affecting your mood, start a food diary. Record all the foods you eat each day and how you feel before and after every meal. After two weeks, review your entries to see if any foods line up with specific moods, either good or bad.

In addition to following a healthy diet, regular exercise will keep your body working most effectively and will augment both your mood and metabolism. The key message here is balance. A variety of healthy foods with a dose of exercise will help you maintain your energy, speed up your metabolism, and boost your mood.

Study Reveals Sports Nutrition Potential for Pycnogenol

Study Reveals Sports Nutrition Potential for Pycnogenol

Study Reveals Sports Nutrition Potential for Pycnogenol
Posted on January 17, 2014 by Sean Wells

Pycnogenol, the patented extract from French Maritime Bark, has been shown to offer numerous health benefits, including helping to maintain healthy cholesterol levels, blood sugar and immune health. Now a recent study has indicated another strong benefit for this antioxidant: improving athletic performance and exercise recovery.

Although Pycnogenol has been investigated for use in fitness and athletics previously, and recommended in the past, the clinical trials these recommendations are based on have been relatively limited in their scale. This more recent study involves not only a group 54 triathletes, but also 147 recreational athletes, indicating that Pycnogenol offers benefits at all levels of fitness and lifestyle.

In the first study, 147 recreational athletes were randomly assigned at to receive either no supplementation or supplementation with Pycnogenol for a total of eight weeks. As a measurement of physical performance, the Army Physical Fitness Test—or APFT—was used to assess muscular strength, endurance and cardiovascular performance. Results showed significantly greater improvement in the Pycnogenol-supplemented group.

The second study specifically involved experienced triathletes for a period of four weeks. Again, assignment was random, with half of the 54 athletes receiving 150 mg of Pycnogenol daily while the other half took no supplementation.

Once again, subjects receiving Pycnogenol performed substantially better, with their total times for completion for a 100-minute triathlon improving an average of 10.8 minutes, as opposed to 4.6 minutes in the control group. For such athletes, performing that much better in a competition can make the difference between winning and possibly failing to place.

In the words of Dr. Gianni Belarco, lead researcher: “Pycnogenol, along with good training and proper nutrition, may help to significantly improve physical fitness and reduce oxidative stress and muscular pain in both those who exercise regularly and triathletes.”

For anyone making their health and fitness a priority with regular exercise, the potential benefits offered by Pycnogenol make it a great ally for success.
This entry was posted in Research & Studies and tagged antioxidants, OPC-3, research. Bookmark the permalink I Love my OPC3 and Isotonix Champion Blend here is a link to this amazing product!

Stress May Lead to Iron Deficiency In Expecting Mothers

Stress May Lead to Iron Deficiency In Expecting Mothers

Iron is a crucial component not only in the nutrition of adult women—whose RDA is set at 18 mg—but for their children. Iron is an important factor in the development of the major organ systems, especially the brain. Recent research indicates that newborns whose mothers are placed under chronic stress during the first trimester of pregnancy may be at greater risk for low iron status, which could lead to delays in physical and mental development.

This study, conducted by researchers from Ashkelon Academic College and Barzilai Medical Center in Israel and the University of Michigan, is the first in humans to suggest that maternal stress early in pregnancy presents another risk factor for low iron status in newborns. Led by Rinat Armony-Sivan, PhD, director of the psychology research laboratory at Ashkelon Academic College, the research team recruited pregnant women who were about to give birth at Barzilai Medical Center in southern Israel.

The first group of women lived in an area where more than 600 rocket attacks during the Gaza War known as the Oferet Yetzuka operation occurred during their first trimester of pregnancy. The control group lived in the same area, and was subject to the same stress factor, but became pregnant three to four months after the rocket attacks ended.

Members of each group were questioned briefly at the delivery room reception desk to determine whether they were healthy and without pregnancy complications. Eligible women were interviewed after delivery about their background and health during pregnancy, also completing questionnaires about depression, anxiety and stress level during pregnancy.

Serum iron concentrations from each child were measured as well, with results showing that the 63 babies whose mothers were in the stress group had significantly lower cord-blood ferritin concentrations than the 77 infants in the control group.

“Our findings indicate that infants whose mothers were stressed during pregnancy are a previously unrecognized risk group for iron deficiency,” Dr. Armony-Sivan said. “Pregnant women should be aware that their health, nutrition, stress level and state of mind will affect their baby’s health and well-being.”

Established risk factors for poor iron status in infants are maternal iron deficiency, diabetes, premature birth and low birthweight. In addition to investigating these, women who are expecting may be advised to reduce daily stress to a minimum, and carefully monitor iron intake.
This entry was posted in Children’s Health, Research & Studies, Women’s Health and tagged children, health and nutrition, prenatal health, research, women’s health. Bookmark the permalink.
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