News & tips on health, fitness and nutrition

Saturday, April 14, 2018

Nature Made Magnesium Citrate

About the product

Magnesium supports healthy bones and teeth, and is essential in converting food into cellular energy.
Citrate form offers higher absorption

  • Magnesium citrate is a more highly absorbable form than magnesium oxide.
  • 100% Magnesium Citrate Form
  • Color Derived from Natural Sources - No Synthetic Dyes

About Magnesium
Magnesium assists in more than 300 metabolic reactions, helping support bone health, as well as nerve and muscle function. It also helps convert food into cellular energy.† Since magnesium has been identified as a common nutrient gap from nationally representative data*, a magnesium supplement is important to help fill that gap.

How does magnesium benefit the body?
Magnesium functions in more than 300 metabolic reactions in the body.† It is essential for the formation and support of bones and teeth, in converting food into cellular energy, and for proper nerve and muscle functioning.†

What are some food sources of magnesium?
Magnesium food sources include: 100% bran cereals, oat bran, green leafy vegetables (like spinach, kale, swiss chard), brown rice, nuts and milk.

Wednesday, March 14, 2018

Ketogenic diet

Keto diet is a diet which puts the body in the ketosis state. As a result, the body burns fat instead of glucose to meet its energy needs.
  • The keto diet is applauded as a useful weight loss tool due to the dramatic carb intake decrease.
  • Ketones help you burn fat for energy, powerfully reduce inflammation and show promise in preventing and eradicating diabetes, cancer, autoimmune and neurodegenerative diseases like Alzheimer's and Parkinson's, and many, many other health concerns.
Ketosis occurs when the body is burning fat for fuel and producing ketones (in the liver). The ketogenic diet is not for everyone and you should check with your physician before starting it.
The dos and don'ts:
  • DO eat real food. Try vegetables that grow above ground, beef (organic, grass fed), chicken (organic, pastured), salmon (wild-caught), butter and heavy cream (organic is a must, raw dairy is even better).
  • DO replace your electrolytes but not with diet Gatorade or sugary energy type drinks. Drink bone broth or chicken broth. Think sea salt. Make sure you get at least 2 teaspoons per day.
  • DO eat plenty of healthy fats! Coconut oil, avocado oil, avocados, butter, heavy cream, extra virgin olive oil, animal fats (preferably from grass-fed animals) butter and MCT oil. Fat is a source of energy and provides mental clarity, it's brain food!
  • DO use natural alternative sweeteners versus artificial ones (i.e. don't use sucralose/Splenda). DO use stevia or erythritol.  
  • DO avoid fast food. Even though you can get burgers without a bun at McDonald's or wherever, fast food just isn't healthy. It is full of chemicals and preservatives and they usually don't even use real cheese and the meat often has fillers. Even the salads could have hidden sugars.
  • DON'T eat low-carb tortillas, "sugar-free" candies or jello, low-carb packaged bread, diet soda, low-carb bars, shakes, frozen microwaveable meals, zero calorie artificially sweetened drinks or water flavoring.
  • DON'T eat low-fat food. Avoid buying fat-free or low-fat cheese or yogurt.  You need to eat full-fat cheese and plenty of healthy fats.  If your Keto diet includes yogurt, make sure it is full-fat yogurt (no sugar added).
  • DON'T eat bad fats! Corn oil, vegetable oil, soybean oil, hydrogenated oil and canola oil are the worst!
  • DON'T look up nutrition information after you've eaten something, always look it up before! 
Foods to eat:
  • Low-starch veggies: Asparagus, broccoli, celery, kale and other green, leafy veggies.
  • Small amounts of certain fruits: A handful of berries or a few sections of grapefruit.
  • Proteins: Grass-fed beef, lamb, eggs (preferably pastured and organic), hard cheeses (cheddar or parmesan).
  • Nuts and seeds: Macadamia nuts, pecans, coconut (unsweetened), pumpkin seeds, raw cacao nibs, etc.
  • Fats and Oils: Coconut oil and butter, grass-fed butter or ghee, extra virgin olive oil, cocoa butter, tallow, etc.
  • Sweeteners: Stevia (organic drops preferred), monk fruit, erythritol.
Foods to avoid:
  • Grains (pasta, breads, cereals, cookies, cakes, etc.).
  • Beans.
  • Most fruits.
  • Starchy Vegetables (potatoes, carrots, corn, most squashes, etc.).
  • Low-fat dairy.
  • Alcohol.
  • Artificial sweeteners.
  • Many condiments contain hidden sugar (ketchup, salsas, teriyaki sauce, pickles, etc.).
  • Oils high in omega-6's like canola, corn, safflower, etc..

How the ketogenic diet works
To understand the ketogenic diet, you need a quick primer on how the human body gets energy. We are fueled primarily by glucose, or blood sugar, much of which we derive from carbohydrates in foods like bread, fruit, potatoes, and sweets.

If glucose levels in the blood drop to really low levels, we’d pass out and die. But, interestingly, the body can’t store much glucose — only enough to last a couple of days. So if we forgo eating carbs for a few days, we need other ways to keep going. One of those is a process called ketogenesis.

In ketogenesis, our livers start to break down fat into a usable energy source called ketone bodies, or ketones for short. “Organs like the brain that normally rely primarily on glucose for fuel can begin to use a substantial amount of ketones,” said Kevin Hall, a National Institutes of Health senior investigator who has studied the ketogenic diet. So ketones can stand in for glucose as fuel for the body when there’s a glucose shortage. “It’s an amazing physiological adaption to starvation that allows tissues like the brain to survive,” Hall added.

Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” where you’re burning stored fat. There are a few ways to get into ketosis. One is through fasting: When you stop eating altogether for an extended period of time, the body will ramp up fat burning for fuel and decrease its use of glucose (which is part of the reason people can survive for as long as 73 days without food).

Another way to get into ketosis is by eating less than 20 to 50 grams of carbs — or a slice or two of bread — per day. So people on a ketogenic diet get 5 percent of their calories from carbohydrates, about 15 percent from protein, and 80 percent from fat. Note that that’s a much lower ratio of protein and a lot more fat than you’d get on other low-carb diets, but it’s this ratio that will force the body to derive much of its energy from ketones. If you eat too much protein, or too many carbs, your body will be thrown out of ketosis.

In practice, that means subsisting mainly on meats, eggs, cheese, fish, nuts, butter, oils, and vegetables — and carefully avoiding sugar, bread and other grains, beans, and even fruit. Again, if this sounds familiar, it’s because it’s not that different from the Atkins diet, among the most famous very low-carb diets that promise to get your body burning fat. 

Wednesday, December 6, 2017

Forget "fad" diets and eat less, say UK experts

LONDON (Reuters Life!) - Now that you're discovering all the extra flab from the Christmas and New Year food and booze binge, you're casting around for the latest diet to lose it all in time for summer.

But take care before you choose.

The British Dietetic Association (BDA) said this week that there are many varied "fad" diets offering miracle weight loss, but warns consumers that losing the pounds while on one of them is simply due to eating fewer calories.

"It may not sound the most exciting way to lose weight but healthy eating, activity and long-term behavior change not only works but helps you maintain weight lost too," said Rachel Cooke, registered dietitian at St Martins' Hospital in Bath and BDA spokeswoman.

The BDA has produced a list of the "worst fad diets to avoid this New Year" including such regimes as the maple syrup, blood group, warrior, peanut butter and banana or the cabbage/fat-burning soup diets.

It said some regimes, such as the cabbage soup diet were based on "pseudo science" and that adhering to them over the long term could result in nutritional deficiencies.

"Firstly, no food can burn fat; only physical activity can do that," the BDA said of the cabbage soup diet in which the adherent exists largely on home-made cabbage soup.

The BDA also blasted the myth of the detox diet, saying that the human body is a complex organism that is more than capable of detoxing itself.

"The liver works to rid the body of everyday toxins so a 'special diet' is not necessary," the BDA said.

It said detox diets -- often popular with celebrities -- recommended cutting out entire food groups and living on fruit/vegetables and water and that they can also lead to nutritional deficiencies as whole food groups are omitted.

"After 'the Christmas feast,' simply reducing food intake as well as eating more fruit and vegetables will lead to a reduction of calories and weight loss," the BDA said.


The professional body for British dietitians also took aim at two famous diet plans.

It said the Atkins diet, sold around the world, contravened "evidence-based healthy eating messages" and that the Zone diet went against Britain's Food Standard Agency recommendations.

The BDA said the rigid version of the Atkins diet meant no bread, potatoes, pasta, rice or cereals and only a minimal allowance of fruit and vegetables.

"This diet goes against evidenced-based healthy eating messages, can lead to high intakes of saturated fat and virtually none of the 5-a-day fruit and vegetables that help reduce heart disease, stroke and some of the UK's most prevalent cancers," it added.

Atkins ( said in a statement that it strongly refuted the BDA's comments and objected to its inclusion on the list of the "worst fad diets to avoid this New Year."

"It is clear from the report that the author is not familiar with the new 'Atkins Nutritional Approach'," Vice President of education and research for Atkins Health and Medical Information Services Colette Heimowitz said in an emailed statement.

"This diet is not a fad but offers a long term healthy eating plan with reduced levels of refined carbohydrates and sugars, and encourages the consumption of lean protein, high fiber, fruit and vegetables."

The Zone Diet ( also objected to its inclusion on the BDA list as an eating plan that was "probably more complicated than making small changes to intake that will result in long-term healthy weight loss."

"The Zone Diet has in fact the same guidelines as the newest dietary guidelines for treating obesity, type 2 diabetes, and pre-diabetes from the Joslin Diabetes Research Center affiliated with Harvard Medical School," Zone Diet Marketing Manager Kari Haering said in an emailed statement.