Nutrition

Your Time to Shine

2007-01-12T12:07:00.000-08:00

Nothing celebrates your inner beauty more than a beautiful smile.
As we've said, the first thing that most of us notice, when having a conversation with someone, is their smile. Healthy, bright white teeth and a nice smile always catch the attention of onlookers.
To make your teeth white and healthy, eat a healthy diet. Brushing your teeth after every meal is also a good idea. There are whitening toothpastes, mouthwashes and strips available at your local store that you can try as well. If you are facing any problems or difficulties with your teeth, don't wait too long to see your dentist. And, be sure to visit your dentist twice a year for healthy teeth and gums.
Your smile is your gift to the world.

Speaking of Women's Health dental expert, Jordan Pelchovitz, DDS, suggests the following tips:

Switch to an electric toothbrush. These newer brushes do a great job of cleaning your teeth, gums and tongue, and some have timer to allow for adequate cleaning time.
Floss at least once daily. Ask your dentist or hygienist to show you the proper way to make sure you are getting your gums and teeth as clean as possible.
If you can't brush after a meal or snack, chew gum that contains the sugar-substitute xylitol. It helps fight decay by producing saliva, your body's natural tooth cleanser.
Avoid tobacco products in any form. They can cause staining of the teeth, gum disease and cancer of the mouth and throat.
Eat a balanced diet. The Vitamin C in fruits and vegetables help promote healthy gums by maintaining collagen levels. Foods like milk, yogurt and cottage cheese bathe the teeth in calcium, which helps fight tooth decay.
Consider protecting against bone loss with dental implants when you lose a tooth. An implant maintains the bones that support your other teeth, lips and cheeks.
Straight teeth are the easiest to keep clean and free of decay and gum disease. Ask your dentist if you are a candidate for invisible braces, so you will not have traditional metal braces.
Do not ignore gums that bleed during brushing and flossing. Bleeding may be a sign of gum disease, which has been linked to heart disease, osteoporosis and diabetes.
Hormones affect your mouth just as they do the rest of your body. Estrogen levels during puberty, menstruation, pregnancy and menopause fluctuate, which can cause gum disease.
Preventive care is the best care. See your dentist every 6 months for a thorough cleaning, oral cancer screening and x-rays to detect problems early, when they are the easiest (and least costly) to fix.

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Pretty Is As Pretty Does

2007-01-11T15:46:00.000-08:00

And it comes from the inside. My last blog was talking about our outer appearance, now, let's focus on your inner sense of beauty. Your self-esteem can be make up of how you see life, as well as how you see yourself. According to Nancy Coey, Speaking of Women's Health presenter, a good start is "Finding Gifts in Everyday Life".

Know that gifts always surround you. From the joy of waking up every morning, to the small ways your loved ones show they care.
"You have to be present to win" is true for door prizes... and for life. Being an active participant in your life is the only way to live it fully and most enjoyably.
The vast majority of what we worry about never happens. Concentrate on the parts of your life that you can change, in a positive way... and make that change stick!
Look for the good, and train your eyes, by keeping a "Best Thing of the Day" journal. This will help you see the positive... and the gifts that life brings... in any situation!
If you train your eyes, you can change your life. When you teach your eyes to look for good, they inevitably find it!
Let go of what doesn't matter. Dwelling on the past is ineffective... so start thinking about the positive things in your future!
It truly is better to give... try and experience its power!
Open yourself to lessons from unlikely teachers.
Find teachers... even in unlikely places.
Harness the power inherent in small things.
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Time to Restart the Clock With a Mini-Makeover

2007-01-08T19:57:00.000-08:00

Take a Break! You know that a high stress level is bad for your mood... did you know it also affects your skin? Treat yourself to at least one relaxing, pampering activity per week, be it a bubble bath surrounded by glowing candles, a facial or a movie rental marathon at home.

Some of us have had the same hairstyle and worn the same makeup for years because we're afraid to try something new. We can't part with our long hair or we're intimidated by a change in color. Give yourself a makeover this weekend! Here's how...

Find out what haircut best suits your face shape.
Look in magazines for styles you like.
Always take pictures with you to the salon.
Show and tell. Sit down with the stylist before you get your hair wet, and show him or her exactly how short you're comfortable going. Pointing out with your hands says much more than stating, "a couple inches". If you are feeling brave, then tell your stylist you're comfortable with change and willing to let her work her magic. Be sure to discuss your lifestyle with your stylist. If you're not willing to spend more than 15 minutes per day styling your hair, be sure to point this out before you get a cut that may require more.
Consider color. If you have dark hair, try going a shade lighter or try out a deep auburn. If you have lighter hair, go for highlights.
Stop by your local store and get new makeup. Treat yourself to a new blush, a new eye shadow shade or a new lipstick to make your cheeks, eyes or lips fabulous! As the seasons change, experiment with new shades or colors. Spend a little time on yourself.... you're worth it!
Don't forget your nails... an at-home manicure and/or pedicure can really make you feel special. Soak your feet while you work on your nails, or read a good book! Relax, enjoy...PAMPER!!!
Go out for dinner with friends or your family and celebrate your new look!
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Time..."Hair's" the Long and Short of It!

2007-01-03T17:05:00.000-08:00

Just as dry winter air can wreak havoc on your hair, so does your summer air conditioner. Counteract the drying effects with a humidifier, which puts water back into the air and helps your hair (and skin) stay moisturized, and look more youthful.

Shopping for (and trying out) the right shampoo, condition3er and styling products can be a day of fun. Shiny, healthy and well-groomed hair will ensure your sense of vitality. Also, consider using a good hair stylist. There is nothing liker a new haircut to make a difference. A cut with diagonal lines that "lift" and draw attention away from the jaw line can do wonders for your new look. Whatever style you choose, get it trimmed regularly to maintain its health. And, just as your skin needs proper care - so does your hair. Choose a shampoo that meet your needs, your lifestyle and is formulated for your hair type.

In this day and age of soft hair color choices and highlights or lowlights, a woman does not have to live with gray hair unless it is flattering. The good news is ... there are many choices you can try at home to update your look. Try highlights to your existing color to lift and focus attention above the brow line. Use lowlights to tone down your existing color, which makes for a natural look. Many of today's products for home are enriched with natural ingredients to protect and nurture your hair while you color.

Pay close attention to your hair and listen to its needs. If you notice a change in texture or condition, take time to evaluate what may be happening and make adjustments. Your hair, like your body, sends you signals about what it needs. Is it drier, oilier or frizzier? Get to know your hair and look for products that meet its needs.

Pamper your hair at least once a week. This can be as simple as giving yourself a hot oil treatment, a relaxing scalp massage or applying a special deep conditioning pack. Do something for your hair that makes it feel special. Your hair will respond in kind.
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A Wrinkle in Time

2006-12-11T19:21:00.000-08:00

A Wrinkle in Time

As we age, our skin's cells do not have as rapid a turnover as they did when we were younger. With this slower cell replacement, our skin may start to have dullness to it and the texture may appear different. The collagen and elastin fibers that provide the supporting structure for the skin start to weaken and unravel so that the skin's elasticity diminishes. All of these changes are compounded by gravity, which may result in fine lines, wrinkles, droopy eyelids and jowls.

Although the sun causes most skin damage attributed to premature aging, even people who avoid the sun will notice changes occurring. The good news is... with good skincare and the availability of high quality skincare products, you can keep your skin vitalized.

Here are some important tips to remember. To look good on the outside, you have to take care of yourself on the inside. Remember the following:

Drink plenty of water.
Take care of your face and neck...but, don't forget the rest of your body! Use moisturizing body wash and lotions to help keep your skin glowing.
Get plenty of rest.
Protect with sunscreen before going out in the sun to help protect your skin from the sun's harmful rays - the number one cause of premature aging. Use products that have a Sun Protection Factor (SPF) of 15 or higher.
Avoid tanning beds. Get with the times... If you can't resist that "just off the beach" glow, try a sunless tanning product. Today, you have many options, whether you're looking for just a blush of color or a bronzed look overall.
Check your skin often for sighs of skin cancer. If you see changes, call your doctor right away. (For danger signs, see www.speakingofwomenshealth.com)
Eat a balanced diet and exercise regularly.
Stop smoking. It is known that smoking is damaging to delicate skin, especially around the mouth and eyes.
Choose products that are specially-formulated to work best for your skin type. Today's skincare products and cosmetics can be found for normal, dry, oily or sensitive skin; but, that's not all! Choose from anti-aging products that minimize p9ores and hypoallergenic for sensitive skin.
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Beauty is More Than Skin Deep

2006-12-02T18:43:00.000-08:00

Beauty is More Than Skin Deep
This is a phrase that everyone has heard and it's true. But, did you know that your skin is the body's largest organ? It comprises 15-20 % or your total weight. As the largest organ that everyone can see, it's important that it is taken care of properly.

Your skin is more than an outer shell; it's an indicator of the state of your health and reveals the story of your life. Your skin speaks volumes.

The skin provides the following:

Protection - The skin serves as a barrier from infection, pollution, trauma and the elements.

Hydratrion - Skin locks in the body's moisture. This is why you are advised to apply moisturizer after you bathe or wash your face, while your skin is still damp.

Regulation of Body Temperature - A considerable amount of heat is lost through the skin. Even under conditions of heat or exercise, the body temperature usually remains almost normal.

Excretion - The skin sweats to cool the body when it is hot and conserves heat when it is cold. In addition, small amounts of waste are excreted through perspiration.

Sense of Touch - There are many nerve endings in the skin that allow us to feel pleasure and pain, pressure and temperature.

Production of Vitamin D - Our skin's exposure to sunlight alters a substance in the sin, allowing Vitamin D to be produced. Vitamin D is necessary for the body's proper absorption of calcium and phosphates from food.
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Timeless Beauty

2006-11-30T18:51:00.000-08:00

BEAUTY . . .

Pretty is what we can see on the surface...

Beauty is what lies within all of us

There is the obvious beauty - what is visible on the surface... your appearance.

There is the beauty that is unseen, which comes from within and radiates outward.

Have you ever looked at someone and noticed that they have that special glow about them? You couldn't pinpoint whether it was their hair, sin, outfit or, personality, but they had that special something. What is it that makes them so alluring?

Beauty is more than what we look like. Some people may define beauty as an actress at the Oscars in her stunning gown, or it could be that action hero on the big screen that takes another person's breath away. In reality, beauty is what appeals to our hearts. Beauty begins from within. As we often say, beauty is the reflection of one's inner spirit. In a recent study, a spirit full of zest, a passion for life and a healthy dose of self-confidence were ranked as 3 of the highest qualities that men found "sexy" in a woman. In addition to a woman's physique, half of those surveyed said that a woman's smile was the first thing they notices. And... we'd like to add that a smile is contagious. When you smile at someone, they can't help but smile back at you.

Now, the $64,000 question is... how do you achieve that level of confidence and self-esteem? Part of it certainly comes from what we see when we look in the mirror.

And, if we look good we feel good. When we feel good, we take better care of ourselves. Looking good is one thing; feeling good is everything! That is health living. Beauty is a combination of inner feelings and outward glow. Every woman can shine, but sometimes she needs a little help!

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Direct From the Doctor

2006-11-17T17:55:00.000-08:00

David Heber, M.D., P.h.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Medical and
Scientific Advisory Boards

Weight Loss

With holiday season at hand, many people will soon be looking for help losing a few extra pounds. Below, Dr. David Heber answers questions about losing weight.

Q: How does protein help someone lose fat tissue instead of lean tissue?
A: By eating enough protein to maintain your lean tissue while losing fat, you keep your metabolism revved up. Every pound of lean tissue burns 14 calories per day compared to only about three calories burned for each pound of fat per day. So keeping the lean and losing the fat helps you burn more calories at rest. This is also called the resting metabolic rate or metabolism for short.

Q: How does metabolism influence weight-loss?
A: Whenever you eat more calories than you burn through exercise and through your metabolism at rest, you will store the extra as fat. So having a higher metabolism can help you maintain your weight by balancing calories in and calories out. Exercises that strengthen your muscles improve your ability to burn calories at rest.

Q: What are the benefits of plant-based protein, or soy?
A: Soy protein naturally has a different composition than animal proteins that makes it healthier for your blood vessels, bones and kidneys than animal protein. Soy protein also has isoflavones, which together with soy protein as found in Shapeworks Formula 1, has and FDA-approved heart-health claim. That is why you see a heart on the label.
GO TO: http://www.bamarshall.com/ for more information
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Tips For Healthy Eating

2006-10-28T12:36:00.000-07:00

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
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Food Myths

2006-10-26T09:39:00.000-07:00

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
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Antioxidants

2006-10-26T09:07:00.000-07:00

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