Top Strategies for Eating Healthy

Strategies for eating healthier


Source is here

*** Focus on low-glycemic foods***

1. Eat breakfast
2. Eat the bulk of your carbohydrates at breakfast and lunch
3. Take those vitamins with a glass of cranberry juice
4. Take a multivitamin daily - and be sure it has have 800 units of vitamin D; add in 1 gram of fish oil as a capsule and also magnesium supplements
5. Eliminate as much as reasonable all white flour, white rice, and potatoes - use brown rice and whole grain breads.
6. Eat a cooked whole grain cereal or steel rolled oats when possible for breakfast (cold cereals are not comparable, even granolas).
7. Use only low fat milk
8. Peanut butter on a piece of 100% whole grain toast is a quick breakfast
9. A couple of cups of coffee a day can be a good thing - even three or four (there are studies that show the benefits of coffee - but do not consume in large amounts)
10. A snack during the day might be a handful of almonds (raw or at least not roasted in transfats)
11. Use olive oil whenever feasible (canola is second)
12. The more vegetables the better.
13. Sweets only for special occasions - grab the dark chocolate if you have it handy
14. Have fish as often as possible (see below)
15. Blue cheese and other aged cheeses are better than processed cheeses
16. Fat Calories are not necessarily bad - even if you want to loose weight - and may be better than an equivalent number of CHO calories

Six Tips for Better Health and Performance

I thought this this would be a pertinent topic to write a post on as most people are either striving to achieve healthier lifestyles or striving to achieve optimal performance in their sporting pursuits.

I have put together some tips which I believe that will help you kick-start your healthier lifestyle. You may already know a few of these tips, but hopefully there will be one or two that you can come away with.

• Eat a well-balanced low-glycemic diet. The key here is to eat foods that do not spike your blood-sugar levels. White bread, for example, actually spikes your sugar-level faster than a spoonful of white sugar! You can check here for the low-glycemic information and tips provided by USANA.
• For non-athletes - Exercise regularly, at least three times a week and 30 mins each time
• Athletes - Follow a well-structured training program that incorporates adequate recovery sessions and rest days. If you currently do not have a structured training program or need motivation to follow-one, you can check out Training Peaks or contact me directly and I can help with some specific tips.
• Introduce Multivitamins to your diet - expecially the intake of vitamin D. See the What's Up Usana site for important info on the Vitamin D in-take.  Also consider taking Grapeseed extract (Proflavonal 90), fish-oils (Biomega 3) and extra Active Calcium if you are looking to achieve optimal health and performance. The USANA Essentials is the recommended Multivitamin brand and the information about their content can be found here. 
• Drink at least 2-3 litres of water daily
• Lastly, not least important, is SLEEP. It is extremely important that you are getting adequate sleep in each night. A minimum eight hours per day. Sleep enhances your recovery. Check this interesting online article about sleep as the "Best Budgeting You Can Do".  Pure Rest is a new dietary supplement that was launched by USANA recently and it contains 2.0mg of Melatonin which is a key in helping to provide restorative sleep. For detailed information on Pure Rest click here

The above six tips I provided, are by no means exhaustive but they do cover the basics of achieving your desired healthy lifestyle and performance in sport. You are welcome to leave some comments regarding your own view-points.

Athletic Performance Linked to Vitamin In-take

Inadequate Vitamin Levels May Result in Poor Athletic Performance

Interesting research points to the importance of maintaining adequate vitamin levels to achieve your peak athletic performance.

At a Glance Active individuals with inadequate B-vitamin intakes may perform worse in high-intensity exercise, in part because of a decreased ability to build and repair muscle. National B-vitamin recommendations may be too low, so athletes with poor or restricted diets should consider use of a multivitamin supplement. Read more about this research below. Active individuals lacking in B-vitamins may perform worse during high-intensity exercise and have less ability to repair and build muscle than individuals with nutrient-rich diets.

The B vitamins, which include thiamin, riboflavin, vitamin B6, vitamin B12, and folate (folic acid), are necessary for the body to convert proteins and sugars into energy. They are also used during the production and repair of cells, including red blood cells.

A team of researchers analyzed the diet and athletic performance of several elite athletes, collegiate athletes, and less competitive individuals. Even a marginal deficiency in B-vitamins negatively impacted markers related to cellular repair, efficiency, and immune function.

Exercise-induced stress, increased loss of nutrients (in sweat, urine and feces), and the additional nutrients needed to repair and maintain higher levels of lean tissue mass can all increase an athleteís B-vitamin requirements.

The researchers noted that current national B-vitamin recommendations for active individuals may be inadequate, and that chronic deficiencies could jeopardize athleteís abilities and long-term health. Athletes and individuals with poor and restricted diets should consider supplementation to ensure adequacy.

Source: Kathleen Woolf; Melinda M. Manore. Int J Sport Nutr Exerc Metab 2006(16)5.

USANA on Fox 29 News

According to the Fox 29 reporter, People are raving on about USANA products and Jill Mills(who is the World's Strongest Woman), uses USANA and was interviewed during the news piece. It is a short 3 minute clip on youtube. You can play it directly below:

Should we take Vitamin Supplements?

This is an on-going debate by numerous people about the legitimacy of taking vitamin supplements to boost your health and help improve your chances of not falling victim to many degenerative diseases.

As I have mentioned in my blogs previously, vitamin supplements is an integral component in your lifestyle. However, it is just one of the components that help shape your health. It is equally important to ensure you have adequate in-take of fruits/vegetables and to maintain a regular exercise routine. Below is an article written by USANA:

USANA has an Answer (source: Jesse Akre)

For over 50 years we've been led to believe that RDA levels are adequate...

...but adequate for what? Adequate to prevent clinically obvious nutritional deficiencies like scurvy, beriberi, rickets, and pellagra?

According to the Food and Nutrition Board (under the umbrella of the National Institutes of Health): "The Recommended Dietary Allowance (RDA) is the average daily dietary intake level that is sufficient to meet the requirement of nearly all apparently healthy individuals in a particular life stage and gender group." The Food and Nutrition Board further defines "requirement" as: "the lowest continuing intake level of a nutrient that, for a specified indicator of adequacy, will maintain a defined level of nutriture in an individual."

Basically, the RDA is - by their own definition - the lowest level of nutrient intakes that will prevent deficiencies in apparently healthy individuals. And, while RDA levels may have helped us to avoid acute deficiency diseases, they do not address any issues of optimal nutrition.

The RDAs have certainly played an important role in public health. Most assuredly, they provide amounts that will prevent you from getting scurvy, pellagra, rickets or beriberi. However, in the general population, these vitamin-related diseases are of little concern. Products based solely on RDA amounts are fine for their intended purpose (i.e. providing minimal amounts of important vitamins and minerals), but the RDA of vitamins and minerals is not always enough to help prevent certain degenerative diseases or to provide protection from oxidative damage.

In other words, there are more benefits of nutritional supplementation than just preventing rare deficiencies. Really, the RDA should only be considered the "minimum wage" of nutrition.

USANA's products are formulated with the most up-to-date nutritional research in mind, which may or may not have relevance to the RDAs. Rather than just trying to prevent total vitamin deficiencies, we are concerned with the vast majority of people who are "apparently" healthy. Many degenerative diseases and chronic illnesses develop over a lifetime, striking otherwise healthy individuals when they least expect it.

The bottom line is that for the millions of "apparently" healthy individuals in the world, minimal nutrient intakes and the RDAsare not always adequate - or even designed - to address our most common health challenges.

According to the Centers for Disease Control (CDC), much of the illness, disability, and death associated with chronic disease is avoidable through known prevention measures. Furthermore, a recent study examining the potential economic benefits of vitamin supplementation concluded that there are substantiated cost reductions associated with the use of vitamin supplements, based on preventative nutrition.

What does this mean for you? Basically, that there can be substantial cost reductions associated with vitamin supplements based on the principle of preventative nutrition.

A question we are commonly asked is, "if I am eating healthy, do I still need to take supplements?" A healthy diet is a necessary foundation for any program of optimal nutrition, and there is really no substitute for eating well. In this context, USANA's nutritional supplements are designed to complement a healthy diet - not replace it. Our supplements are designed to provide advanced levels of vitamins, minerals, and antioxidants that are difficult to obtain from diet alone; levels that we could all use, everyday, to promote a lifetime of good health.

More importantly, we are not the only ones who are convinced of the health benefits of nutritional supplements. In June 2002, the Journal of the American Medical Association published two articles by health researchers at Harvard University. Their articles were entitled "Vitamins for Chronic Disease Prevention in Adults". Through their research, these authors concluded that "suboptimal intake of some vitamins, above levels causing classic vitamin deficiency, is a risk factor for chronic diseases and common in the general population, especially the elderly. Suboptimal folic acid levels, along with suboptimal levels of vitamins B6 and B12, are a risk factor for cardiovascular disease, neural tube defects, and colon and breast cancer; low levels of vitamin D contribute to osteopenia and fractures; and low levels of the antioxidant vitamins (vitamins A, E and C) may increase risk for several chronic diseases."

The scientific evidence supporting the health benefits of nutritional supplements is solid and growing daily, and more health care professionals than ever before are now siding with the conclusions drawn from these two review articles published in the Journal of the American Medical Association.

The professionals at USANA believe there has never been a better time to put the science of nutrition to work in promoting your health.

Top Tips for Training to Run 5km

If you are looking for motivation to gain fitness and lose weight, a goal of competing in your first 5km event would be a great carrot to stick to your workouts. However, to comfortably run the distance does require fitness and don't feel sore for the week after the event, you need to take into consideration the following top tips:

• You can aim for a time from anywhere between 20-40minutes. My first 5km event (it was a duathlon) was 23minutes straight after a 20km bike leg.
• Take the step of actually registering for your first 5km event, this will give you alot more incentive to train and commit to the event. 1-3 months will be sufficient time to train for the event.
• You will want to train at least 3-4 times per week. Starting with short 15min runs (combined with walking for 2minutes every 5mins or so), increasing to 20mins by the end of the week. Your body will be in shock in the first week, but you need to be consistent and keep adding 1 min to your run time each day. Make sure you do a good 15 mins of stretching afterwards.
• After your first week, you can start increasing your tempo by running slightly faster than your normal pace for 2mins and then dropping back to your normal speed. Try to run 10mins before walking for 2-3mins. By the end of the second and third weeks you should be able to run 30mins comfortably.
  
• After 2-3 weeks of 30 min runs, you should be able to build up your mileage so that you can run 6-8kms quite comfortably. No more than 8kms. This should take no longer than 45mins. After the first week, continue to add 1min per day till you reach 45mins. This is where I find it is the optimal amount of training for 5km or even eventually trying out the 10km events.
• Introduce one "long session" a week, which will be 45mins (8km or so) done at a slow-moderate pace. Two run sessions should be faster, one being interval focused where you will run out of your comfort zone for 5mins, then slowing down to a jog for 10min recovery before repeating the 5min effort. Aim to do this 3 times during your 40-45min run. The other "fast" session should be to hold your maximum sustainable pace for 25mins, finishing with a 5 min slow run.
• Because running is hard on the joints, it will be a good idea to do some bike riding as well for 30-60mins each week. This will improve your cardiovascular fitness while giving your running muscles a break.
• Stretching after each running session is of vital importance and 15-20minutes of your time invested in 4-5 good stretches will help with your flexibility and recovery from your workouts.
  
• Consider taking high quality vitamin supplements to aid your recovery and improve your immune and energy levels. Introducing a multivitamin supplement to your diet will help introduce more much needed anti-oxidants to your system to fight the increased number of free-radicals that are being produced as a result of your increased physical activity.
  
• Race day - warm up for 5 mins of easy jogging will get the blood flowing through your legs and prime you for a faster time if you are seeking respectable a time. Eat minimally before your race, focus on eating easily digested food such as bananas and dried fruit. A good energy drink will also help with your performance. I drink REV 3 surge with my water (www.drinkrev3.com) prior my race events and during (although you won't need to consume fluids during a 5k).
• Relax and have a good time. If you have trained consistently for the past couple of months prior the race, you can unleash it and achieve your personal best 5k time. If you have done limited training, then I would focus on going at a speed that is comfortable for you and increase your intensity as the end approaches.
  

How much Vitamin D is optimal for you?

Do you feel that you can obtain your optimal level of vitamin D from diet alone? Many people have the misconception that you can in fact get all the vitamins you need for optimal functioning of your body. However, what they fail to realize is that people's lifestyles have changed over the last few decades; people's eating habits have evolved towards more fast food eating; pollution levels are higher; toxins in tap water; soil quality has eroded; food processing is dubious. This combined has proven to lower the food quality and thus the vitamins retained have been lost. The ideal scenario for a healthy lifestyle in today's modern environment is three-fold:

1. Eat a healthy well-balanced diet that is low glycemic
2. Exercise regularly - at least 3 times a week for 30 minutes a time
3. Supplement with high quality vitamins

Dr Ray Strand talks about Vitamin D intake below:

When you get your 25-Hydroxy Vitamin D blood level, the normal range is usually reported as 32 to 100 ng/ml. However, researchers are now beginning to believe that desired level of vitamin D should be over 50 ng/ml and some are recommending that it should be greater than 60 ng/ml. Depending on your level of vitamin D you will need to first get your level into the desired range. However, I would at least recommend that you try to achieve a blood level above 50 ng/ml.

Your personal physician should actually prescribe the amount of increased vitamin D that you will need to bring your vitamin D up to the proper level. It should then be rechecked to be sure that this goal has been accomplished. Once you have achieved this goal, you then should supplement with 1,000 to 1,200 IU of vitamin D3 daily.

Karina Smirnoff uses REV 3 Energy as her secret weapon

Dancing with the Stars, Karina Smirnoff drinks REV 3, see the excerpt from USANA's Corporate Blog below:

Dan Macuga: Well, you just never know where USANA and Rev3 are going to show up. We just got word that mentions of USANA and Rev3 are showing up in two magazines this week that you may want to look out for. The first one is in STAR Magazine and the second one is in Life & Style.

In Life & Style magazine, there is a special segment on the show Dancing With the Stars and one of the professional dancers that has been quite successful on the show. Karina Smirnoff tells the secret to her energy boost before she goes on stage. Yes, you guessed it! It's a Rev3 to help get her going.


In the Sightings section of STAR, Rev3 is briefly mentioned but you might like the star that is seen drinking our healthy alternative to crash and burn energy drinks.


It's Adrian Grenier from the HBO show Entourage. He got to experience Rev3 at our Emmy Gift Lounge in LA and loved the drink.









Find out more information about the Rev 3 Drink. Click on the link.

Whole Grains Benefit Blood Pressure

The American Journal of Clinical Nutrition recently published a positive report regarding consuming whole grain foods. The following excerpt was taken from ProfessionalPlanets.com LLC 2009 and the original source: American Journal of Clinical Nutrition, September 2009.

Consuming plentiful amounts of whole grain foods appears to ward off high blood pressure according to the latest research. Published in the American Journal of Clinical Nutrition, a new study found men with the largest consumption of whole grain foods (52 grams/day) were 19 percent less likely to develop high blood pressure as compared with men consuming just 3 grams of whole grains daily. The process of refining grains results in the removal of their outer coating making them more quickly absorbed by the body (and thus, potentially turning into body fat more easily) as well as removing many beneficial nutrients. Thus, when purchasing grain products, it’s better to choose whole grain foods as compared with refined foods. Another finding researchers noted was that men who consumed more whole grain foods also tended to gain less weight. Of course, everything in moderation.

Low-glycemic Healthy eating 12 week Program

Results of a large, third-party clinical study involving USANA products, conducted at the University of Colorado Denver (UCD), was published in the August 2009 edition of the Journal Obesity and Weight Management.

The recently completed study confirms that lifestyle change can significantly improve outcomes in subjects with metabolic syndrome. Metabolic syndrome is a pre-diabetic state that involves multiple symptoms including central obesity, insulin resistance, elevated blood lipids, elevated blood glucose, and high blood pressure. The 12-week-long study was conducted with 60 people diagnosed with metabolic syndrome. Subjects followed an Internet-based lifestyle modification program that included USANA's nutritional supplements, moderate exercise and a low-glycemic diet including USANA's nutritional shakes and bars.

Over the 12-week program, subjects in the study lost an average of 12 pounds and experienced significant improvements in measures of glycemic control, cardiovascular risk factors, inflammation and antioxidant status. Importantly, by the end of the trial, one-third of the subjects no longer met the criteria for metabolic syndrome.

Holly Wyatt, a physician and faculty member of the University of Colorado's Department of Medicine, Division of Endocrinology, Metabolism and Diabetes, oversaw the study.

"This is a very promising program that produced some very positive changes in the cardiovascular risk factors associated with the metabolic syndrome," Dr. Wyatt said. "The shifts in dietary habits to calorically restricted low-glycemic meals and the modest increases in physical activity were not only effective but also are realistic behavioral changes many people can make."

“We are thrilled with the results of this clinical study and are excited to see it published in Obesity and Weight Management,” said Tim Wood, USANA’s Executive Vice President of Research and Development. “It is gratifying to have independent confirmation that our products and approaches to healthy lifestyle management work.”

All the above information comes from the following source:

Successful Internet-Based Lifestyle Change Program on Body Weight and Markers of Metabolic Health, Wyatt et al, Obesity and Weight Management, August 2009

Source: Usana Health Sciences

Vitamin D Deficiency May Increase Risk of Cesarean Delivery

This was a short article sent to me from Usana Health Sciences. Leading research in the nutritional field is constantly having new outputs as a result of increasing health concerns. The latest research was published by Boston University.

At a Glance

Low concentrations of vitamin D have been associated with a number of health concerns. Recent research out of Boston University suggests that vitamin D deficiency in pregnant mothers is associated with an increased risk of cesarean delivery.


Read more about this research below.

Low concentrations of vitamin D have been associated with a number of health concerns. Recent research out of Boston University suggests that vitamin D deficiency in pregnant mothers correlates strongly with an increased risk of cesarean deliveries.

Between 2005 and 2007, five researchers from the Boston University School of Medicine measured both maternal and infant vitamin D levels from maternal medical records at a local hospital. In total, 253 women enrolled in the study. 17% (43 women) had a primary cesarean delivery.

A strong inverse association existed between serum vitamin D levels in the mother and prevalence of cesarean sections. 28% of vitamin D deficient mothers had a cesarean delivery, compared with only 14% of mothers with adequate vitamin D levels. (P = 0.012, deficiency defined as serum 25(OH)D < 15 ng/mL)

Further analyses showed that after controlling for race, age, education level, insurance status, and alcohol use, mothers deficient in vitamin D were almost four times as likely to have a cesarean delivery. (Odds ratio 3.84, 95% CI 1.71-8.62)

Dr. Michael Holick, one of the lead researchers, provided one explanation for the data. “Vitamin D is critically important for muscle function. Thus, it is not at all surprising that pregnant women, who are at very high risk for vitamin D deficiency, have an associated increased risk for cesarean birth.”

Merewood A, Mehta SD, Chen TC, Bauchner H, Holick MF. 2009. Association between Vitamin D Deficiency and Primary Cesarean Section. J Clin Endocrin & Met 94(3):940-5.

Fatty meals impact on your arteries

From Dr Ray Strand:

Studies have shown that when you eat a meal including an Egg McMuffin, potato cakes, and a side of sausage, your arteries literally go into spasm for about 4 to 5 hours. A meal that contains a lot of saturated and trans fats causes a significant inflammation of the fine lining of your arteries. This inflammation literally leads to spasm of your arteries. These studies were done with the use of ultrasound checking the radial artery or the artery in the wrist.

How does a fatty meal like this actually cause inflammation of your arteries? When you eat a meal loaded with what I refer to as “bad” fat, the amount of fat in your blood stream goes up significantly and this causes an excessive release of free radicals. The free radicals irritate the fine lining of your arteries and cause an inflammatory response and spasm. Researchers realized this when they would give their participants vitamin C and vitamin E in supplementation and then have them eat a fatty meal. Their arteries would only go into spasm for 4 to 5 minutes. The antioxidants (vitamin C and vitamin E) were able to quench the free radicals before they could cause any irritation to the lining of your arteries.

Increase in vitamin sales during economic recession!

I found this article about the increase in vitamin and nutritional supplement sales during the economic down-turn to be extremely interesting:

http://www.nytimes.com/2009/04/05/business/05vitamins.html?_r=2&hp

People are going to the shops or other sources to purchase vitamins as "insurance" for their health as they have been increasing numbers that cannot afford the health insurance here in the United States. But how do you know what is considered to be a good vitamin? by what standards can you judge a vitamin supplement's quality or effectiveness? By large, most vitamins found in supermarket shelves or the industry in general are not worth taking.

The article by Alex Williams indicates that "growing interest in vitamins and herbs as a logical extension of the concept of “consumer-directed health care” — the idea that people will take more preventative measures if their insurance deductibles are set higher — which has been working its way from conservative policy circles toward the mainstream over the last 20 years.

If you want to find out how your vitamins rank out of over 1500 products, you can check out the NutriSearch Comparative Guide to Nutritional Supplements, 4th edition. This is the most complete 3rd party guide out there that was commissioned by the Canadian government to determine which vitamins were worth taking. This was to enable their citizens to make more informed choices about vitamin supplements in the over-cluttered market-place.

REV 3 Energy drink

Energy drinks have made for an interesting discussion about whether they are good or bad for you. For the most part, the news about energy drinks is not positive as they do impact on your health in negative ways.

There was a very interesting article written by Katherine Ponder that appeared in last month's Direct Selling News "Buzz in the Biz: Energy Products Energize the Market,". USANA's Rev3 Energy™ is discussed along with several of the leading competing energy drinks in the marketplace.

According to Dan Macuga in his Usana blog, USANA is definitely on track with its energy drink. He also mentioned that it is imperative to remind ourselves about the fact there are so many energy drink choices on the market today and that USANA's REV 3 is establishing itself as a leading healthy alternative in the multi-billion dollar energy drink industry.

REV 3 contains no preservatives, artificial colors, flavours or sweeteners. The article by Katherine Ponder also points out that REV 3 contains "antioxidants, thermogenic agents, low-glycemic sugars and vitamins and minerals to support the body at the cellular level."

The majority of the article discusses ways in which direct-selling companies market their energy-drink products and Usana's Rev3 is already making an impact in what is a crowded marketplace, but its potential is enormous. One of the significant advantages that Usana's REV 3 has over big-name energy drink manufacturers and that is the ability to personalise REV 3 through people's network of friends and colleagues. The trust factor is there and it is very easy to make product demonstrations.

Katherine Ponder concludes in her article: "Direct sellers are undeniably in the energy product market. They’re taking advantage of the need for healthier alternatives, convenience, scientific testing and personalized marketing. This is absolutely a market that is set to continue its growth and continue shifting into new phases."

Glucosamine better alternative than ibuprofen!

Research finds glucosamine as effective as ibuprofen for treating TMJ pain

At a Glance Research published in the Journal of Rheumatology compared the effects and benefits of glucosamine sulfate and ibuprofen in patients diagnosed with temporomandibular joint (TMJ) osteoarthritis. The temporomandibular joint or the joint of the jaw is frequently referred to as TMJ. Read more about this study below.

The randomized double-blind study included 45 adults that received either glucosamine sulfate at 1,500 mg per day or ibuprofen at 1,200 mg per day for 90 days. Assessments included: TMJ pain with function, pain-free, and voluntary maximum mouth opening, Brief Pain Inventory (BPI) questionnaire, and masticatory (chewing) muscle tenderness. Tests were performed at the beginning and at day 90. Acetaminophen (500 mg) given for breakthrough pain was counted every 30 days to Day 120.

Positive clinical responses were seen in 71% of the glucosamine sulfate group and 61% of the ibuprofen group. Patients taking glucosamine sulfate had a significantly greater decrease in TMJ pain with function, effect of pain, and acetaminophen used between Day 90 and 120 compared with patients taking ibuprofen.

Glucosamine sulfate and ibuprofen both reduced pain levels in patients with TMJ degenerative joint disease, but in this group of patients glucosamine sulfate had a significantly greater influence in reducing both pain produced during function and effect of pain with daily activities. Researchers also noted that glucosamine sulfate had a carryover effect.

J Rheumatology 2001 Jun;28(6):1347-55.

Misconception about supplementation

Dr Ray Strand, who is a leading authority on the use of vitamin supplements, has mentioned that people often have a major miconception about supplementation and most feel that you should expect results within a few days or weeks. He is quoted below:

"There is a major misconception about supplementation. In this era of medication, people believe that they should notice differences within a few days to a week or two. However, nutritional medicine is totally different from allopathic or traditional Western medicine. Nutritional supplements are simply nutrients the body uses in its normal enzymatic reactions. They are not medicines. They are nutrients from our foods, but supplementation allows us to get them at optimal levels that diet alone cannot provide.

It takes between 6 to 12 months to replenish any nutritional deficiency and optimize the body’s natural immune system, antioxidant defense system, and repair system. If you are over 30 years of age or already have a chronic degenerative disease, it may even take longer. This is why I stress over and over that you need to give nutritional supplementation a minimum of 6 months, or even better a year, before you evaluate the benefits. When my patients tell me that they will try using my recommended supplements for a month, I tell them not to even start. If you are not willing to try my recommendations for at least 6 months, you should not even begin".

Glucosamine helps with knee or joint pain

Glucosamine improves function in people experiencing regular knee pain

At a Glance

In a group of adults experiencing regular knee pain, a daily dose of 2,000 mg of glucosamine sulfate reduced pain, improved function, and enhanced quality of life in as little as eight weeks.

Read more about this study below.

USANA.comA study published in the British Journal of Sports Medicine examined the effects of glucosamine supplementation on functional ability and chronic knee pain in individuals with previous cartilage damage or osteoarthritis.

Subjects were randomly supplemented with either glucosamine or placebo for 12 weeks at a dose of 2,000 mg per day. Four testing sessions were conducted during the study. Changes in knee pain and function were determined by clinical and functional tests (joint line palpation, a 3 meter "duck walk," and a repeated walking stair climb). Additionally, two different questionnaires were used to evaluate changes in pain.

The glucosamine group was found to have significantly better quality of life scores at weeks 8 and 12 than the placebo group. Based on self-report evaluations of changes during the 12 week supplementation period, 88% of the glucosamine group reported some degree of improvement in their knee pain versus only 17% in the placebo group.

These results suggest that glucosamine supplementation can provide some degree of pain relief and improved function in individuals who experience chronic knee pain due to previous cartilage damage or osteoarthritis. The results also suggest that at a dosage of 2,000 mg per day, the majority of improvements are apparent after eight weeks.

Br J Sports Med 2003 Feb;37(1):45-9

Grape Seed Extract Kills Laboratory Leukemia Cells, Proving Value of Natural Compounds

Source: American Association for Cancer Research (AACR)


An extract from grape seeds forces laboratory leukemia cells to commit cell suicide, according to researchers from the University of Kentucky. They found that within 24 hours, 76 percent of leukemia cells had died after being exposed to the extract.

The investigators, who report their findings in the January 1, 2009, issue of Clinical Cancer Research, a journal of the American Association for Cancer Research, also teased apart the cell signaling pathway associated with use of grape seed extract that led to cell death, or apoptosis. They found that the extract activates JNK, a protein that regulates the apoptotic pathway.

While grape seed extract has shown activity in a number of laboratory cancer cell lines, including skin, breast, colon, lung, stomach and prostate cancers, no one had tested the extract in hematological cancers nor had the precise mechanism for activity been revealed.

“These results could have implications for the incorporation of agents such as grape seed extract into prevention or treatment of hematological malignancies and possibly other cancers,” said the study’s lead author, Xianglin Shi, Ph.D., professor in the Graduate Center for Toxicology at the University of Kentucky.

“What everyone seeks is an agent that has an effect on cancer cells but leaves normal cells alone, and this shows that grape seed extract fits into this category,” he said.

Shi adds, however, that the research is not far enough along to suggest that people should eat grapes, grape seeds, or grape skin in excess to stave off cancer. “This is very promising research, but it is too early to say this is chemo-protective.”

Hematological cancers – leukemia, lymphoma and myeloma – accounted for an estimated 118,310 new cancer cases and almost 54,000 deaths in 2006, ranking these cancers as the fourth leading cause of cancer incidence and death in the U.S.

Given that epidemiological evidence shows that eating vegetables and fruits helps prevent cancer development, Shi and his colleagues have been studying chemicals known as proanthocyanidins in fruits that contribute to this effect. Shi has found that apple peel extract contains these flavonoids, which have antioxidant activity, and which cause apoptosis in several cancer cell lines but not in normal cells. Based on those studies, and findings from other researchers that grape seed extract reduces breast tumors in rats and skin tumors in mice, they looked at the effect of the compound in leukemia cells.

Using a commercially available grape seed extract, Shi exposed leukemia cells to the extract in different doses and found the marked effect in causing apoptosis in these cells at one of the higher doses.

They also discovered that the extract does not affect normal cells, although they don’t know why.

The researchers then used pharmacologic and genetic approaches to determine how the extract induced apoptosis. They found that the extract strongly activated the JNK pathway, which then led to up-regulation of Cip/p21, which controls the cell cycle.

They checked this finding by using an agent that inhibited JNK, and found that the extract was ineffective. Using a genetic approach – silencing the JNK gene – also disarmed grape seed extract’s lethal attack in leukemia cells.

“This is a natural compound that appears to have relatively important properties,” Shi said.