Tips For Healthy Eating- These tips simplify good nutrition and will help you to choose the best foods.
The right carbohydrates– like vegetables and fruits–speed success with ShapeWorks™ and leave you feeling energized and satisfied. The wrong carbohydrates–like pastries, chips and candy– slow progress and leave you tired and hungry.
Avoid Trigger Foods- Trigger Foods are the ones that you tend to overeat, such as chips, pizza and ice cream. Use this table to help you identify Trigger Foods and chose healthy substitutes.
Trigger Foods Guide
Food Item....Portion........Calories.....Fat(gm).....Fat(Tsp.)
Soft drink..20 ounce bottle.....250..............0..................0
Peanuts......1 cup.................835..............71.................14
BBQ potato chips
....................7 ounce bag......970.............64.................13
Corn chips
...................7 ounce bag......1065...........66.................13
French fries
.................40 strips.............630.............33.................7
Cheese/Ritz Crackers
................2 oz cheese/12 crackers
............................................410...............28.................6
Pizza, Stuffed Crust, Super Supreme
.................2 slices...............1020............52...............10
Carrot cake with icing
...............1 average slice.......485..............429..............6
Chocolate chip cookies
...............6 small....................350..............16................3
Apple pie
...............1 average slice.......410..............19................4
Pretzels
............... 25 twists................570..............5..................1
Peanut Butter & crackers
................9 sandwiches.........300.............15.................3
Bagel and cream cheese
.............Medium size bagel + two tablespoons of cream cheese
...............................................400..............10.................2
Blueberry muffin
................1 large...................410...............10.................2
Typical candy bar
.................1-85 gram bar....465...............32..................6 1/2
Ice Cream.....1 cup..............350...............24..................5
Granola bars
.................2 bars...................325...............18..................3 1/2
Cream-filled Doughnut
..................1...........................310...............21..................4
Craving Substitutes Guide
Instead Of.................................Choose...............................
Creamy salad dressing.. Balsamic vinegar, rice vinegar, tarragon vinegar
Red meat............................White chicken meat with steak sauce
Colas.............................................Water with a slice of lemon
Orange juice......................................................An orange
Double cheese burger...Grilled chicken sandwich with no mayonnaise
Pasta..............Spaghetti squash or whole-wheat pasta with sauce
Ice cream.......Mixed fruits & berries with a drizzle of chocolate syrup
Corn chips.......................................................Raw Vegetables
Portion Control- Eating portions that are too big can interfere with weight loss. So can eating portions that are too small, which may leave your customers hungryand/or slow their metabolism. .
Two Fingers = 1 tablespoon
· Salad dressing
· Sour cream
· Dessert sauces (like chocolate, caramel, strawberry)
· Margarine
· Cream cheese
· Condiments (like mayo, mustard, ketchup)
Palm of hand = 3 oz.
· Soy meat patty; turkey, chicken or lean beef patty
· Chicken breast half
· Fresh fish filet
One Hand, cupped = ½ cup
· Diced fresh fruit, fruit salads, applesauce, berries
· Cooked vegetables
· Hot cereal (like oatmeal)
· Tomato sauce
· Cottage cheese and yogurt
· Beans, lentils and corn
· Cooked pasta
· Rice (brown or white)
Two Hands, cupped = 1 cup
· Cold cereals
· Soups
· Mixed food entrees, such as stir-fry dishes or chili
· Lettuce or spinach salads; raw vegetables
Clenched Fist = 8 oz.
· Hot or cold drinks
GO TO: www.bamarshall.com for more information
http://tjmarshallnutrition.blogspot.com
Saturday, October 28, 2006
Thursday, October 26, 2006
Food Myths
Food Myths- Don’t be fooled by common food and diet myths.
By Doctor David Heber, M.D., Ph.D.
DIRECTOR, UCLA CENTER FOR HUMAN NUTRITION
Myth #1: Cutting down on portion size is the best way to lose weight.
Not necessarily. If you attempt to lose weight by just eating less of your regular foods, you are likely to gain the weight back again. Lasting results will come from changing the types of foods you are eating, not just the amounts.
Myth #2: Just cut out fat and you’ll lose weight.
This approach to weight loss, popular in the 80’s simply doesn’t work. Just because a food is labeled “fat-free” it can still be high in calories from sugar and carbohydrates. Effective weight loss comes from being mindful of your fat intake as well as your total calorie consumption.
Myth #3: Cutting calories causes your body to go into starvation mode and slows weight loss.
This is untrue. The most your metabolism can adapt is by about 15% of total calories burned. Nevertheless, eating too few calories can make you lose precious lean muscle mass, which will eventually slow metabolism. Ideally, stick to the calorie count that is right for your body with the ShapeWorks™ program.
Myth #4: High-protein diets cause ketosis, which reduces hunger.
Ketosis occurs when fat is used as an energy source instead of carbohydrate during a high-protein diet. Ketone bodies are produced, which turn your breath a bad “fruity” odor. Ketone bodies do not reduce appetite, however, eating sufficient protein for your body type can help reduce hunger and support weight loss.
Myth #5: Exercise alone can help you lose weight.
While exercise is an important component of a healthy weight-loss program, it is not a great way to lose weight on its own. Exercising for even an hour at a time burns sadly few calories. Combining exercise with calorie reduction and a healthy eating plan is the most effective way to lose weight and keep it off.
Myth #6: Your regular meals provide all the vitamins and minerals your body needs.
Not necessarily. Research shows that for optimal health, most people benefit from supplementing their diet with a daily multivitamin/mineral formula, like Herbalife’s Formula 2 Multivitamin Complex.
Myth #7: Bananas and carrots should be avoided because they are fattening.
Many low-carbohydrate diets exclude carrots and bananas because of their high glycemic index and relatively high caloric values. However, eaten in moderation, such as a couple of carrots and one banana daily, they are a healthy addition to your ShapeWorks™ program.
Myth #8: Peanut butter is a good source of protein.
Not true. Peanuts are an incomplete protein source with about 80% of their calories coming from fat, not protein. However, nuts in general, especially almonds and walnuts, can provide a healthy source of monounsaturated fats on your ShapeWorks™ program. Ideally, limit yourself to about one ounce (or about 8 nuts) per day.
Myth #9: Pork is the other white meat.
This myth was created by the pork industry to boost the popularity of pork to rival that of poultry. While some cuts of pork can be as low in fat as chicken or turkey, most pork, including pork chops, pork sausage and bacon have considerably more calories.
Myth #10: Eating margarine and vegetable oils helps lower cholesterol.
This is simply untrue. Furthermore, adding any form of fat to the diet, whether it is saturated or polyunsaturated, adds extra calories and can lead to weight gain. ShapeWorks™ emphasizes small amounts of healthy fats, such as those found naturally in meats, fish, nuts and low-fat dairy products.
Myth #11: Shrimp raises cholesterol levels.
Shrimp have been wrongly accused! They have about the same amount of cholesterol as the white meat of chicken and are low in fat and calories, yet high in healthy omega-3 fatty acids. This makes them an excellent addition to your ShapeWorks™ program.
Myth #12: Frozen fruits and vegetables aren’t as good as fresh.
Not true. In reality, fresh produce, which is frozen just after harvest, can have more vitamins and phytonutrients than fruits and vegetables picked before they are ripe and ripened artificially. So don’t hesitate to make use of frozen produce on your ShapeWorks™ program.
GO TO: www.bamarshall.com for more information
http://tjmarshallnutrition.blogspot.com
By Doctor David Heber, M.D., Ph.D.
DIRECTOR, UCLA CENTER FOR HUMAN NUTRITION
Myth #1: Cutting down on portion size is the best way to lose weight.
Not necessarily. If you attempt to lose weight by just eating less of your regular foods, you are likely to gain the weight back again. Lasting results will come from changing the types of foods you are eating, not just the amounts.
Myth #2: Just cut out fat and you’ll lose weight.
This approach to weight loss, popular in the 80’s simply doesn’t work. Just because a food is labeled “fat-free” it can still be high in calories from sugar and carbohydrates. Effective weight loss comes from being mindful of your fat intake as well as your total calorie consumption.
Myth #3: Cutting calories causes your body to go into starvation mode and slows weight loss.
This is untrue. The most your metabolism can adapt is by about 15% of total calories burned. Nevertheless, eating too few calories can make you lose precious lean muscle mass, which will eventually slow metabolism. Ideally, stick to the calorie count that is right for your body with the ShapeWorks™ program.
Myth #4: High-protein diets cause ketosis, which reduces hunger.
Ketosis occurs when fat is used as an energy source instead of carbohydrate during a high-protein diet. Ketone bodies are produced, which turn your breath a bad “fruity” odor. Ketone bodies do not reduce appetite, however, eating sufficient protein for your body type can help reduce hunger and support weight loss.
Myth #5: Exercise alone can help you lose weight.
While exercise is an important component of a healthy weight-loss program, it is not a great way to lose weight on its own. Exercising for even an hour at a time burns sadly few calories. Combining exercise with calorie reduction and a healthy eating plan is the most effective way to lose weight and keep it off.
Myth #6: Your regular meals provide all the vitamins and minerals your body needs.
Not necessarily. Research shows that for optimal health, most people benefit from supplementing their diet with a daily multivitamin/mineral formula, like Herbalife’s Formula 2 Multivitamin Complex.
Myth #7: Bananas and carrots should be avoided because they are fattening.
Many low-carbohydrate diets exclude carrots and bananas because of their high glycemic index and relatively high caloric values. However, eaten in moderation, such as a couple of carrots and one banana daily, they are a healthy addition to your ShapeWorks™ program.
Myth #8: Peanut butter is a good source of protein.
Not true. Peanuts are an incomplete protein source with about 80% of their calories coming from fat, not protein. However, nuts in general, especially almonds and walnuts, can provide a healthy source of monounsaturated fats on your ShapeWorks™ program. Ideally, limit yourself to about one ounce (or about 8 nuts) per day.
Myth #9: Pork is the other white meat.
This myth was created by the pork industry to boost the popularity of pork to rival that of poultry. While some cuts of pork can be as low in fat as chicken or turkey, most pork, including pork chops, pork sausage and bacon have considerably more calories.
Myth #10: Eating margarine and vegetable oils helps lower cholesterol.
This is simply untrue. Furthermore, adding any form of fat to the diet, whether it is saturated or polyunsaturated, adds extra calories and can lead to weight gain. ShapeWorks™ emphasizes small amounts of healthy fats, such as those found naturally in meats, fish, nuts and low-fat dairy products.
Myth #11: Shrimp raises cholesterol levels.
Shrimp have been wrongly accused! They have about the same amount of cholesterol as the white meat of chicken and are low in fat and calories, yet high in healthy omega-3 fatty acids. This makes them an excellent addition to your ShapeWorks™ program.
Myth #12: Frozen fruits and vegetables aren’t as good as fresh.
Not true. In reality, fresh produce, which is frozen just after harvest, can have more vitamins and phytonutrients than fruits and vegetables picked before they are ripe and ripened artificially. So don’t hesitate to make use of frozen produce on your ShapeWorks™ program.
GO TO: www.bamarshall.com for more information
http://tjmarshallnutrition.blogspot.com
Antioxidants
What Is It?
Over the last several decades, scientists have discovered that the body's formation of unstable oxygen molecules called free radicals is unavoidable--every cell produces tens of thousands of them each day. We're also exposed to free radicals in the environment on a daily basis. Cigarette smoke, for instance, is one of the most concentrated sources of free radicals. Left unchecked, free radicals can cause extensive cell damage and contribute to a whole list of chronic diseases. Luckily, the body does have a defense system against these rogue "oxidant" compounds: antioxidants. Found in numerous fruits and vegetables, and even produced naturally by the human body, antioxidants literally "mop up" free radicals.
The more familiar antioxidants include vitamins E and C; the carotenoids (such as beta-carotene); selenium; and flavonoids (anthocyanidins, polyphenols, quercetin). All of these are readily supplied by a varied and well-balanced diet. Probably lesser known are the so-called "factory-installed" antioxidants produced by the body itself; these include glutathione, alpha-lipoic acid, and coenzyme Q10.
Antioxidants in the form of dietary supplements have been available for years, and while they can't substitute for a healthy diet and lifestyle, they can play a role in reinforcing your overall health and resilience. Antioxidant supplements are best taken in the form of combination products because multiple antioxidants appear to work together synergistically far more effectively than a single antioxidant, no matter how high the dose. In addition, some supplements, such as zinc, copper, and selenium, are necessary to actually strengthen the body's own antioxidant protection system.
Most antioxidant combinations contain a standard ingredient base, namely vitamin C, vitamin E, beta-carotene, and the mineral selenium. After that, there is a great deal of variation. Some combinations include newly discovered antioxidants, such as proanthocyanidins (flavonoids found in grape seed extract, pine bark, and red wine), N-acetylcysteine (NAC), alpha-lipoic acid, coenzyme Q10, and zinc. Others feature potent herbal antioxidants such as ginkgo biloba or green tea.
Health Benefits
When you have too few antioxidants to counteract your free radicals, significant damage can occur, leading to a variety of chronic degenerative diseases, ranging from stroke and fibromyalgia, to sinusitis, arthritis, vision problems, and even Parkinson's and Alzheimer's disease. A poor diet, cigarette smoking, environmental pollutants, and ultraviolet (UV) radiation from the sun also increase the free-radical load, creating a situation known as "oxidative stress." Ongoing research, however, indicates that a high antioxidant intake really does help stave off some of these illnesses, specifically the risk of various cancers--those of the stomach, prostate, colon, breast, bladder, and pancreas among others--over a person's lifetime. Antioxidants also appear to boost overall health and resilience.
Specifically, antioxidants may help to:
Prevent heart disease. Antioxidants such as vitamin E halt the oxidation of LDL ("bad") cholesterol. This is beneficial because once LDL is oxidized it can become trapped in the artery walls, damaging the lining of the artery and leading to the accumulation of fatty deposits called plaque. Eventually, plaque can build up so much that it narrows the space within the artery. Blood clots may form on the plaque and completely block the flow of blood. In a coronary artery, this will cause a heart attack. In an artery within the brain, the result is a stroke.
Control high blood pressure.
By scouring out the free-radical molecules that can cause oxidative damage (to LDL or "bad" cholesterol, specifically), antioxidants help your blood vessels stay flexible and able to dilate, which in turn helps keep your blood pressure from worsening. In fact, until recently scientists believed that regular intake of vitamin C, a major antioxidant, could help lower blood pressure by widening blood vessels. Several studies seemed to indicate that this was true. However, a new study has found that vitamin C may actually speed up--not slow down--hardening of the arteries. Until more about this surprising association is understood, it's probably best to opt for a mixed combination of antioxidants rather than single, high doses of vitamin C.
Protect against diabetes-related damage.
One of the reasons that diabetes is so important to monitor closely is that it can affect so many organ systems: eyes, kidneys, blood vessels, heart. It's thought that the altered metabolic state brought about by diabetes produces free radicals, which in turn are responsible for these types of damage. That's why it makes so much sense, especially if you have diabetes, to use antioxidants to reinforce your defense system against free-radical damage.
Block the development of certain cancers.
Stomach, prostate, colon, breast, bladder, esophageal, and pancreatic--these are just a few of the types of cancer that may be prevented by antioxidants. In a comprehensive review of 130 studies examining the connection between diet and cancer, researchers at the University of California at Berkeley found that 92% of the studies showed that taking antioxidant supplements or eating antioxidant-rich foods significantly reduced the risk of cancer.
Slow the effects of aging.
According to one theory, antioxidants may impede the excessive formation of free radicals that probably play a part in the wrinkling of skin, loss of muscle elasticity, reduced immunity, and memory failures. So although you can't completely prevent aging, you may be able to minimize some of its effects with antioxidants.
Note: Antioxidants have also been found to be useful for a number of other disorders. For information on these additional ailments, see our Dosage Recommendations Chart for Antioxidants.
Forms
tablet
softgel
capsule
Dosage Information
Special tips:
--Take a high-potency multivitamin/mineral and a well-balanced antioxidant complex every day. It may be necessary to adjust the dosages outlined below to account for your own daily vitamin regimen. All of these supplement recommendations also assume you are eating a healthful diet.
--Opt for an antioxidant combination product rather than a single antioxidant supplement. The latest studies indicate that a single antioxidant at high doses will not provide the same degree of protection as a combination of antioxidants. In fact, a single antioxidant used by itself may be harmful, becoming a free radical itself. When other antioxidants are present, they all help recycle each other. Combination products are also more convenient and less expensive than individual antioxidants.
For general good health:
Look for an antioxidant complex that contains at least the nutrients listed here in the recommended dosage. Combination products vary considerably. In general, look for a product that will increase the number of different antioxidants you take each day rather than simply duplicating those already found in your daily multiple vitamin.
Basic antioxidant vitamins:
800-1,000 mg vitamin C
400 IU vitamin E
100-200 mcg selenium
10,000-50,000 IU mixed carotenes
15-30 mg zinc
1-2 mg copper
"Enriching" antioxidants:
50-100 mg proanthocyanidins (including flavonoids, such as grape seed extract, pine bark, and red wine)
50-150 mg NAC (N-acetylcysteine)
50-100 mg alpha-lipoic acid
10-30 mg coenzyme Q10
30 mg ginkgo biloba
25-100 mg green tea extract
Different dosages or other antioxidants may be recommended for specific health conditions. See the individual entries in the WholeHealthMD Reference Library for more information.
Guidelines for Use
· Take antioxidant supplements with meals. Foods that contain a little bit of fat enhance the absorption of vitamin E and carotenoids.
· It's best to take antioxidant supplements in two doses during the day. That way, you are constantly providing your body with a fresh supply.
· Opt for natural vitamin E supplements. Studies show that E derived from natural sources is better absorbed than synthetic forms of the vitamin. But don't rely simply on the word ''natural'' on the label. Check the ingredient list for d-alpha tocopherol (a natural form of vitamin E). Don't buy those that contain dl-alpha tocopherol.
· In addition to antioxidant supplements, it is important to include plenty of vegetables, fruits, and other plant foods in your diet. Many of the flavonoids are not available in supplement form, and there are probably many undiscovered beneficial compounds in plant foods.
A number of important antioxidants are found in foods:
Vitamin C is plentiful in fruits and vegetables, especially dark leafy greens, citrus fruits, strawberries, red peppers, kiwi, papaya, broccoli, cabbage, and cauliflower. If you eat six servings or more of fruits and vegetables each day, you may not need a vitamin C supplement.
Carotenoids are found in orange fruits and vegetables and in red and dark green vegetables. Apricots, carrots, cantaloupe, sweet potatoes, and winter squash are good sources of beta-carotene. Lycopene is found in tomatoes. Lutein is found in dark green leafy vegetables and red peppers. Alpha-carotene is found in pumpkin, carrots, yellow peppers, and winter squash.
Vegetable oils, nuts and seeds, wheat germ, and dark leafy greens all contain vitamin E. But it's impossible to get therapeutic amounts of the vitamin from diet alone. For example, you'd need to eat 25 pounds of almonds or consume nearly 9 cups of canola oil to get 400 IU of vitamin E.
Flavonoids are found in a wide array of fruits and vegetables. In particular, beets contain anthocyanidins, green tea contains polyphenols, and apples and onions contain quercetin. Other good flavonoid sources include citrus fruits, berries, and red wine.
General Interaction
· People on anticoagulant drugs should talk to their doctor before taking antioxidant complexes containing more than 400 IU of vitamin E. This popular antioxidant can have an anticoagulant effect of its own when taken in higher doses.
· Cancer patients undergoing chemotherapy should talk to their oncologists about antioxidant supplementation.
Cautions
· Antioxidant combinations are extremely safe and virtually free from side effects. Some people with sensitive digestive systems get mild nausea or upset stomach with virtually any nutritional supplement, so your best bet is to take supplements with food and avoid taking them on an empty stomach.
· Antioxidant combinations are safe to use during pregnancy and when breast-feeding.
Ailments
Dosage
Diabetes
1,000 mg vitamin C, 400 IU vitamin E, and 150 mg alpha-lipoic acid each morning
High Blood Pressure
1 or 2 capsules twice a day
Sinusitis
1 or 2 pills twice a day as a convenient combination pill, usually including vitamins C, E, and beta-carotene as well as selenium, alpha-lipoic acid, coenzyme Q10, flavonoids, and more
GO TO: www.bamarshall.com for more information
http://tjmarshallnutrition.blogspot.com
Over the last several decades, scientists have discovered that the body's formation of unstable oxygen molecules called free radicals is unavoidable--every cell produces tens of thousands of them each day. We're also exposed to free radicals in the environment on a daily basis. Cigarette smoke, for instance, is one of the most concentrated sources of free radicals. Left unchecked, free radicals can cause extensive cell damage and contribute to a whole list of chronic diseases. Luckily, the body does have a defense system against these rogue "oxidant" compounds: antioxidants. Found in numerous fruits and vegetables, and even produced naturally by the human body, antioxidants literally "mop up" free radicals.
The more familiar antioxidants include vitamins E and C; the carotenoids (such as beta-carotene); selenium; and flavonoids (anthocyanidins, polyphenols, quercetin). All of these are readily supplied by a varied and well-balanced diet. Probably lesser known are the so-called "factory-installed" antioxidants produced by the body itself; these include glutathione, alpha-lipoic acid, and coenzyme Q10.
Antioxidants in the form of dietary supplements have been available for years, and while they can't substitute for a healthy diet and lifestyle, they can play a role in reinforcing your overall health and resilience. Antioxidant supplements are best taken in the form of combination products because multiple antioxidants appear to work together synergistically far more effectively than a single antioxidant, no matter how high the dose. In addition, some supplements, such as zinc, copper, and selenium, are necessary to actually strengthen the body's own antioxidant protection system.
Most antioxidant combinations contain a standard ingredient base, namely vitamin C, vitamin E, beta-carotene, and the mineral selenium. After that, there is a great deal of variation. Some combinations include newly discovered antioxidants, such as proanthocyanidins (flavonoids found in grape seed extract, pine bark, and red wine), N-acetylcysteine (NAC), alpha-lipoic acid, coenzyme Q10, and zinc. Others feature potent herbal antioxidants such as ginkgo biloba or green tea.
Health Benefits
When you have too few antioxidants to counteract your free radicals, significant damage can occur, leading to a variety of chronic degenerative diseases, ranging from stroke and fibromyalgia, to sinusitis, arthritis, vision problems, and even Parkinson's and Alzheimer's disease. A poor diet, cigarette smoking, environmental pollutants, and ultraviolet (UV) radiation from the sun also increase the free-radical load, creating a situation known as "oxidative stress." Ongoing research, however, indicates that a high antioxidant intake really does help stave off some of these illnesses, specifically the risk of various cancers--those of the stomach, prostate, colon, breast, bladder, and pancreas among others--over a person's lifetime. Antioxidants also appear to boost overall health and resilience.
Specifically, antioxidants may help to:
Prevent heart disease. Antioxidants such as vitamin E halt the oxidation of LDL ("bad") cholesterol. This is beneficial because once LDL is oxidized it can become trapped in the artery walls, damaging the lining of the artery and leading to the accumulation of fatty deposits called plaque. Eventually, plaque can build up so much that it narrows the space within the artery. Blood clots may form on the plaque and completely block the flow of blood. In a coronary artery, this will cause a heart attack. In an artery within the brain, the result is a stroke.
Control high blood pressure.
By scouring out the free-radical molecules that can cause oxidative damage (to LDL or "bad" cholesterol, specifically), antioxidants help your blood vessels stay flexible and able to dilate, which in turn helps keep your blood pressure from worsening. In fact, until recently scientists believed that regular intake of vitamin C, a major antioxidant, could help lower blood pressure by widening blood vessels. Several studies seemed to indicate that this was true. However, a new study has found that vitamin C may actually speed up--not slow down--hardening of the arteries. Until more about this surprising association is understood, it's probably best to opt for a mixed combination of antioxidants rather than single, high doses of vitamin C.
Protect against diabetes-related damage.
One of the reasons that diabetes is so important to monitor closely is that it can affect so many organ systems: eyes, kidneys, blood vessels, heart. It's thought that the altered metabolic state brought about by diabetes produces free radicals, which in turn are responsible for these types of damage. That's why it makes so much sense, especially if you have diabetes, to use antioxidants to reinforce your defense system against free-radical damage.
Block the development of certain cancers.
Stomach, prostate, colon, breast, bladder, esophageal, and pancreatic--these are just a few of the types of cancer that may be prevented by antioxidants. In a comprehensive review of 130 studies examining the connection between diet and cancer, researchers at the University of California at Berkeley found that 92% of the studies showed that taking antioxidant supplements or eating antioxidant-rich foods significantly reduced the risk of cancer.
Slow the effects of aging.
According to one theory, antioxidants may impede the excessive formation of free radicals that probably play a part in the wrinkling of skin, loss of muscle elasticity, reduced immunity, and memory failures. So although you can't completely prevent aging, you may be able to minimize some of its effects with antioxidants.
Note: Antioxidants have also been found to be useful for a number of other disorders. For information on these additional ailments, see our Dosage Recommendations Chart for Antioxidants.
Forms
tablet
softgel
capsule
Dosage Information
Special tips:
--Take a high-potency multivitamin/mineral and a well-balanced antioxidant complex every day. It may be necessary to adjust the dosages outlined below to account for your own daily vitamin regimen. All of these supplement recommendations also assume you are eating a healthful diet.
--Opt for an antioxidant combination product rather than a single antioxidant supplement. The latest studies indicate that a single antioxidant at high doses will not provide the same degree of protection as a combination of antioxidants. In fact, a single antioxidant used by itself may be harmful, becoming a free radical itself. When other antioxidants are present, they all help recycle each other. Combination products are also more convenient and less expensive than individual antioxidants.
For general good health:
Look for an antioxidant complex that contains at least the nutrients listed here in the recommended dosage. Combination products vary considerably. In general, look for a product that will increase the number of different antioxidants you take each day rather than simply duplicating those already found in your daily multiple vitamin.
Basic antioxidant vitamins:
800-1,000 mg vitamin C
400 IU vitamin E
100-200 mcg selenium
10,000-50,000 IU mixed carotenes
15-30 mg zinc
1-2 mg copper
"Enriching" antioxidants:
50-100 mg proanthocyanidins (including flavonoids, such as grape seed extract, pine bark, and red wine)
50-150 mg NAC (N-acetylcysteine)
50-100 mg alpha-lipoic acid
10-30 mg coenzyme Q10
30 mg ginkgo biloba
25-100 mg green tea extract
Different dosages or other antioxidants may be recommended for specific health conditions. See the individual entries in the WholeHealthMD Reference Library for more information.
Guidelines for Use
· Take antioxidant supplements with meals. Foods that contain a little bit of fat enhance the absorption of vitamin E and carotenoids.
· It's best to take antioxidant supplements in two doses during the day. That way, you are constantly providing your body with a fresh supply.
· Opt for natural vitamin E supplements. Studies show that E derived from natural sources is better absorbed than synthetic forms of the vitamin. But don't rely simply on the word ''natural'' on the label. Check the ingredient list for d-alpha tocopherol (a natural form of vitamin E). Don't buy those that contain dl-alpha tocopherol.
· In addition to antioxidant supplements, it is important to include plenty of vegetables, fruits, and other plant foods in your diet. Many of the flavonoids are not available in supplement form, and there are probably many undiscovered beneficial compounds in plant foods.
A number of important antioxidants are found in foods:
Vitamin C is plentiful in fruits and vegetables, especially dark leafy greens, citrus fruits, strawberries, red peppers, kiwi, papaya, broccoli, cabbage, and cauliflower. If you eat six servings or more of fruits and vegetables each day, you may not need a vitamin C supplement.
Carotenoids are found in orange fruits and vegetables and in red and dark green vegetables. Apricots, carrots, cantaloupe, sweet potatoes, and winter squash are good sources of beta-carotene. Lycopene is found in tomatoes. Lutein is found in dark green leafy vegetables and red peppers. Alpha-carotene is found in pumpkin, carrots, yellow peppers, and winter squash.
Vegetable oils, nuts and seeds, wheat germ, and dark leafy greens all contain vitamin E. But it's impossible to get therapeutic amounts of the vitamin from diet alone. For example, you'd need to eat 25 pounds of almonds or consume nearly 9 cups of canola oil to get 400 IU of vitamin E.
Flavonoids are found in a wide array of fruits and vegetables. In particular, beets contain anthocyanidins, green tea contains polyphenols, and apples and onions contain quercetin. Other good flavonoid sources include citrus fruits, berries, and red wine.
General Interaction
· People on anticoagulant drugs should talk to their doctor before taking antioxidant complexes containing more than 400 IU of vitamin E. This popular antioxidant can have an anticoagulant effect of its own when taken in higher doses.
· Cancer patients undergoing chemotherapy should talk to their oncologists about antioxidant supplementation.
Cautions
· Antioxidant combinations are extremely safe and virtually free from side effects. Some people with sensitive digestive systems get mild nausea or upset stomach with virtually any nutritional supplement, so your best bet is to take supplements with food and avoid taking them on an empty stomach.
· Antioxidant combinations are safe to use during pregnancy and when breast-feeding.
Ailments
Dosage
Diabetes
1,000 mg vitamin C, 400 IU vitamin E, and 150 mg alpha-lipoic acid each morning
High Blood Pressure
1 or 2 capsules twice a day
Sinusitis
1 or 2 pills twice a day as a convenient combination pill, usually including vitamins C, E, and beta-carotene as well as selenium, alpha-lipoic acid, coenzyme Q10, flavonoids, and more
GO TO: www.bamarshall.com for more information
http://tjmarshallnutrition.blogspot.com
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