26/05/15 0 COMMENTS

Why everyone needs more salmon

26/05/15 0 COMMENTS

salmon Salmon is like beef, vegetables, dessert, and school rolled into one. Okay, that might be overstating it a little, but the facts remain: salmon has the protein content of beef, the nutrient profile of many vitamins, and a great taste. As for the school part, recent research even suggests that the omega-3 fatty acids present in salmon contribute to improved mood and cognitive abilities. In this article, we discuss the health benefits of salmon in greater detail. Next, we give some advice on how to select and store your salmon.


As noted above, the health benefits of salmon are wide-ranging and numerous. The list really does go on, and researches are constantly adding to it by discovering new benefits. Here are a few to start with:

  • Salmon has incredibly high omega-3 fatty acid content – one meal provides more omega-3s than most adults get in a few days. Omega-3s control inflammation, ease transfer of information between cells, improve cognitive function, and increase joint health.
  • Increased consumption of salmon has linked to decreased risk of cardiovascular problems, including heart attack, stroke, high blood pressure, and high cholesterol.
  • Salmon is a great source of protein and hence is a must for anyone who exercises regularly – it’s great for recovery after a tough workout.

If you’re still not convinced, I don’t know what else I can say… well, eating salmon can improve eye health, decrease cancer risk, and… how are you not convinced yet?


You can buy salmon whole or as a steak or fillet; you can get it frozen, canned, dried, or smoked. Options abound. I recommend wild Alaskan salmon to be absolutely 100% sure you’re avoiding any contamination concerns. If you opt for the whole salmon, make sure it has been buried in ice while on display. Have it scaled by a professional. You don’t want to mutilate your salmon like I did the other night. As with other meats, smell is a good indicator of freshness. Although you should never leave salmon off for too long (you should be dying to cook it as soon as you make the purchase), if you think it might be bad, better safe than sorry. Your stomach and major organs will thank you. Keep in mind, however, that most refrigerators are slightly warmer than ideal for keeping fish. I recommend wrapping your fish up and storing it in a container or dish with ice. Replenish the ice once or twice per day. It will last about four days with this method. http://dietanalytics.com/articles/why-everyone-needs-more-salmon.html/?source=mail&emd5=9c0980ee610942017d0ce498f3e20ee8&token=0000003382fbbd8#sthash.8jZEqHiW.dpuf

Avoid kidney stones with 4 simple practices

26/05/15 0 COMMENTS


It’s a thought that makes many shudder with terror. The prospect of sharp shards of mineral passing through your urethra will make anyone cross their legs with trepidation. But kidney stones affect one out of every ten people over the course of their life. So there is a solid chance that you will have to face this terrifying prospect at some point.

There are preventative measures, however, that can reduce your risk of getting kidney stones. Kidney stones are created when certain chemicals become concentrated enough in urine to crystalize. If there is not enough liquid in your urine, these chemicals won’t dilute enough and will start sticking together. There are some things you can do to prevent this from happening. Check out these tips to prevent kidney stones from forming in your body.

1. Drink lots of fluid

Hydrating is essential to fighting kidney stones. If you are drinking enough fluids, the additional water will dilute the chemicals in your urine that eventually turn into kidney stones. If we are dehydrated, then the minerals like calcium, phosphate, and oxylate from our food will crystallize. You can measure your level of dehydration from the color of your urine – if your urine is dark, it means you are dehydrated. The lighter the color of the urine the better shape you are in.

2. Eat calcium; skip sodium

Many people think that having too much calcium in your diet could cause kidney stones. This is a myth – having too little calcium in a diet can actually increase your chances of getting a kidney stone. It is healthy to continue a diet with suitable calcium, and will be helpful to cut down on sodium as well since high sodium diets can lead to kidney stones. You don’t have to stop eating calcium-rich foods if you are worried about stones.

3. See a doctor

If you have a recurring stone problem or are just worried about getting kidney stones, visit your doctor for a consultation. Doctors can determine the cause in most people just by doing a few simple tests. Don’t be bashful when it comes to discussing this with your doctor. It could prevent future problems.

4. Don’t overdo it on animal meat

We all love a good steak and piece of chicken – it’s a satisfying meal. However, relying too much on animal meat in your diet will increase your levels of uric acid and can potentially lead to kidney stones. Red meat, poultry, eggs, and seafood are fine in moderation. But you don’t want to go too heavy and risk getting a stone as well as other health issues.

Kidney stones are very painful, and they will not be easy to pass when the time comes. Do whatever you can in the interim to avoid having to face the painful task of passing a kidney stone.


Early warning signs of diabetes

26/05/15 0 COMMENTS


2 in 5 Americans have pre-diabetic symptoms. Pre-diabetes is associated with a variety of serious medical conditions, including heart disease, stroke, and, of course, diabetes. It’s vital to know the symptoms of pre-diabetes and always watch for their development. If you catch the symptoms early on, you can drastically reduce your chances of reaching pre-diabetes and eventually diabetes. Failure to do so, however, has major consequences.

In this article, we outline the key signs of pre-diabetes that you must not ignore. Let’s walk you through a list of them so that you can do a self-check right now and then keep on the lookout for any of them developing.


The first symptom to be on the lookout for is if you start to feel very tired and sluggish after a meal containing carbohydrates. If you eat carbs and your body isn’t processing them correctly, this can lead to ongoing fatigue and muscle weakness.

While most people will feel tired if they eat a very high carb meal or simply too many calories at once, if you are noticing this even after a lighter meal containing 25-50 grams of carbohydrates, it could be a sign that something’s up.


At the same time, if you often find yourself craving carbohydrates or sugar foods for that matter, this too can be a sign of diabetes. Realize that there is a difference though between a psychological craving because you simply have come to love sugar-dense foods and a feeling like you must eat carbohydrates because your blood sugar is low.

If you feel shaky, jittery, anxious, or like you might faint, these are all classic signs of low blood glucose levels and could indicate your body isn’t responding to insulin as it should.


The next symptom to be aware of is excess fat, particularly focused around the midsection. If you have more of an apple shape to your body than a pear, you are holding your fat in areas that are particularly dangerous for those who are trying to fend off diabetes.

Apple shapes store fat in central locations around the organs, which can cause a higher likelihood of insulin resistance developing, which will then lead to full blown diabetes.

Not to mention fat in this region is also far more dangerous as far as heart disease is concerned, so that’s yet another reason to be aiming to lose weight if this is where you’re storing it.


Finally, if you have high blood pressure levels, this should not go ignored. Many people tend to think of high blood pressure as being a sign for heart disease, but in addition to that, it’s also a sure-fire sign diabetes could be right around the corner.

High blood pressure levels along with elevated triglycerides and cholesterol are also all a sign of pre-diabetes.

So keep these warning symptoms in mind and be on the lookout for them at all times. If you notice any appearing, take action immediately to reverse them so that you don’t become impacted by type 2 diabetes.

Should you eat before or after you exercise?

26/05/15 0 COMMENTS


The answer to the question posed in the title of this article is a single word, “Yes.”

Yes, you should eat before a workout, and, yes, you should also eat afterwards. The way to know just what to eat at those times begins when you discover what eating at such times does for your body.

Charging Up

The reason that you must eat before a workout is simply to be sure you have the energy to burn. While a lot of people want to burn up stored fat during exercise, if you have also starved your body for hours before that you may end up cueing your body to tap into muscle instead of fat. This is a tactic that the human body is programmed to use, and you could be harming your weight loss or exercise goals by allowing precious muscle to be consumed.

Remember too that the more muscle you have the more calories you burn during and after workouts, so it always behooves you to fuel the body appropriately for any workout. The amount of time you’ll want to pass between when you eat and when you workout is based on the quantity of food consumed. A good rule of thumb is:

  • Snack – You can eat up to an hour before working out.
  • Small meal – You can eat up to two to three hours ahead of the workout.
  • Large meal – You should eat a heavy or main meal at least four hours before you plan to exercise.


And what is it that you’ll want to eat? The goal here is to fuel up and provide yourself with enough energy to get through a workout. If you know that you’ll workout for a very long time and at a heavy pace, be prepared to eat a small energy snack or drink somewhere along the way. However, most people are fine with a meal or snack containing complex carbohydrates along with some simpler ones (i.e. whole wheat toast with banana slices or some other fruit). Energy bars are nice, but anything with whole grains, a bit of protein, and some simpler carbs for a burst of sugar energy work well.


The reason to eat after a workout is to aid in the recovery process, especially when strength training. Muscles are going to need to replenish glycogen and that means you’ll need more of the complex carbs along with protein. This is often easily accomplished with fruit and yogurt, but a high quality meal of grilled meat (salmon or chicken) along with vegetables is great, so too would be an omelets with vegetables (including a few starchy ones). Energy shakes are great, as well; just watch the sugar content.

The goal is to help the body get the most out of the exercise and then to repair and restore itself. You never want to finish up a workout and just feel like you are sapped of energy. Instead, you want workouts to leave you feeling great and restored, and you need all of the right fuels to make that happen.

Source: MayoClinic. Eating and exercise. 2014. http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20045506

What is Adrenal Fatigue ?

26/11/13 0 COMMENTS

Does it seem like you are exhausted all the time even after you get a good night’s sleep? Have you been having persistent concentration or memory problems? Or maybe you experience very low afternoon levels of energy. If this describes how you feel, you might be suffering from adrenal fatigue.

Adrenal fatigue occurs when your adrenal glands get worn out. This usually caused by chronic stress, and the result is that your body’s response to any further stress is significantly limited.

Currently, adrenal fatigue is not a well-known disorder, and many physicians do not know to diagnose or treat the problem.

What are the Symptoms of Adrenal Fatigue?

The symptoms of adrenal fatigue can include:

  • Persistent fatigue despite adequate sleep
  • Irritable mood or anxiety
  • Hair loss
  • Facial acne, especially around the chin
  • Low afternoon energy levels; nighttime being the most productive time of day
  • Cravings for stimulants such as sugar, coffee, chocolate,
  • Cravings for salty, fatty or high protein foods
  • Decreased sex drive
  • Prolonged recovery time from illness, injury or stress
  • Memory loss, forgetfulness, difficulty concentrating
  • Worsened premenstrual syndrome in women
  • Loss of happiness and joy, loss of motivation, sense that extreme effort is needed just to get through the day
  • Frequent colds
  • Difficulty losing weight

If you suffer from adrenal fatigue, you may have one or more of these symptoms. The symptoms almost always appear gradually as the adrenal glands wear out slowly over time.

What Causes Adrenal Fatigue?

Adrenal fatigue is a disorder that many mainstream medical professionals know little about. They might confuse it with Addison’s disease which is also a dysfunction of the adrenal glands. One big difference is Addison’s disease is usually caused by an auto-immune response or infection. Adrenal fatigue symptoms, on the other hand, are due to:

  • Chronic or severe stress
  • Hypothalamic-Pituitary-Adrenal (HPA) axis dysregulation
  • Nervous system dysfunction
  • Immune system malfunction
  • Metabolic problems or nutritional deficiencies

When the body is put under prolonged, excessive stress the adrenal glands lose their ability to respond normally. The glands then do not produce adequate adrenaline, noradrenaline, cortisol and aldosterone. Among these, cortisol is the most important hormone, and its dysregulation causes most of the symptoms of adrenal fatigue.

Cortisol is a central component of blood sugar regulation, anti-inflammatory response and immune system regulation.

How is Adrenal Fatigue Diagnosed?

There is no one single test to make the diagnosis of adrenal fatigue. Your doctor must first rule out other diseases. Some diseases that can resemble adrenal fatigue are:

  • Anemia
  • Diabetes
  • Under-active thyroid (hypothyroidism)
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Depression

One of the reasons that adrenal fatigue often goes undiagnosed is because cortisol levels in the blood might be measured as normal. However, under severe and chronic stress your cortisol levels should actually be elevated in response to stress. The timing of the blood testing makes a big difference as well.

Doctors can measure cortisol and DHEA levels in your blood or saliva, but this is tricky since the levels vary greatly throughout the day. Only very experienced physicians can reliably interpret these results.

How is Adrenal Fatigue Treated?

Treatment of this disorder can be challenging, but it is not impossible for you to regain a healthy and vital lifestyle. The main treatment categories fall under:

  • Stress reduction
  • Good sleep hygiene
  • Good eating habits
  • Exercise
  • Diet modification
  • Dietary supplements
  • Herbal remedies
  • Steroid supplementation

In all cases, treatment should be handled under the care of an experienced physician as each case is different. Improper treatment could actually make things worse. In a future article we will discuss in more detail adrenal fatigue treatment options.


Adrenal fatigue is a relatively unknown health disorder whose main cause is chronic stress. The symptoms are non-specific and the diagnosis and treatment should be done by a professional who has the proper training and experience treating the disease.



What’s Andropause

26/11/13 0 COMMENTS

Most likely you have heard about menopause which occurs in women, but not everyone knows that men undergo a similar process called andropause. In women, levels of estrogen and progesterone decrease fairly quickly, and this leads to the end of ovulation. In men, the natural decrease in testosterone production is believed to be much more gradual. However, just like in women, men can experience symptoms that can interfere with their lifestyle.

Some doctors refer to andropause also as:

  • Male menopause
  • Testosterone deficiency
  • Androgen deficiency of the aging male
  • Late-onset hypogonadism

What Causes Andropause?

Testosterone is a hormone that is produced in your testicles and is responsible for the expression of male sex characteristics. It also helps to maintain bone density, muscle strength and mass, red blood cell production, sperm production, sex drive and body fat distribution.

In general, testosterone levels vary greatly in men. Starting at the age of 30, an average man’s testosterone level begins to decline naturally at a rate of about 1% per year. This means that by the time you reach 70, your testosterone levels can be as low as 50% of their maximum level. There is no known cause for andropause, and it is believed to be a natural process of aging.

What are the Symptoms of Andropause?

Andropause symptoms can vary greatly in men, but low testosterone levels can cause:

  • Decrease in sexual function: You can have problems with getting or maintaining an erection, and you can experience decreased sexual desire. In some cases, infertility can result and testicular size can decrease as well.
  • Sleep disturbances: This can be either trouble sleeping (insomnia) or increased sleepiness (hypersomnolence).
  • Physical symptoms: You might experience increased body fat, decreased muscle bulk and strength, less endurance, less energy and hair loss. You can also have swollen or even tender breast tissue, also known as gynecomastia. In some rare cases, men can have hot flashes similar to women undergoing menopause.
  • Emotional symptoms: You might find your motivation level decreased or experience a lack of self-confidence. Some men experience a depressed mood or trouble with memory or concentration.

How is Andropause Diagnosed and Treated?

First of all, the diagnosis of andropause must be made by a healthcare professional, preferably one that specializes in anti-aging or regenerative medicine. Your physician will take a careful history and conduct a physical exam. In diagnosing andropause testosterone levels might be ordered along with other blood tests. For example, your doctor might order thyroid hormone testing to make sure your symptoms are not caused by an underactive thyroid gland (hypothyroidism).

Once the diagnosis has been made then your doctor will likely recommend treatment. The first line of treatment is lifestyle modification. This would include:

  • Regular exercise: Brisk walking of up to 30 minutes a day can make a big difference
  • Healthy diet: Plenty of fruits, vegetables and natural fibers. Less animal protein and fatty foods. Nutritional supplements might be helpful too.
  • Minimize alcohol intake and quit smoking if you smoke
  • Maintain healthy social activities

If your symptoms are persistent and serious, your doctor might consider testosterone replacement therapy. This treatment is specialized and must be done under the supervision of a physician with experience in treating andropause.


Andropause in men is similar to menopause in women. Physical and emotional changes take place due to a decrease in the levels of sex hormones associated with age. These changes can lead to symptoms that can be treatable, in some cases, with testosterone replacement therapy.

Nutritional Quality

15/10/13 0 COMMENTS

All Nutritional Supplements are NOT Created Equal

There is no doubt that nutritional supplements can be a huge benefit to your health. In some cases, they could even be lifesaving. However, the quality of supplements varies widely, and the main reason for this is the lack of strict quality control.

The U.S. Food and Drug Administration

The U.S. Food and Drug Administration (USFDA or FDA) treats nutritional supplements in a way similar to food products. For example, you don’t have to get FDA approval before you market apples, and you don’t need their approval before you market dietary supplements either.

The assurance of safety falls upon the manufacturer, not the FDA. Furthermore, the manufacturer is also responsible for any claims about nutritional supplement content. So basically the FDA implements almost no quality control when it comes to dietary supplements.

There is one exception to this rule, and that is in the case of “new dietary ingredients”. If a supplement maker chooses to introduce a completely new ingredient not yet on the market, then this does require FDA approval.

The Quality Problem

The problem is that this situation leaves the door wide open to many unscrupulous companies that make products containing little or no beneficial vitamins, minerals or nutrients. In the worst case, some supplements can even be dangerous. The FDA only steps in if there are reports of adverse effects from the product, similar to cases of contaminated food.

In one report, a supplement was found to contain 200 times the amount of labeled selenium after reports came in about hair loss, nail loss and lung damage.

Pharmaceutical grade drugs on the other hand must undergo a strict process before being made available to market. Also, quality control is much more rigid.

Enter the Nutraceutical

Nutraceuticals are basically food, or food components, that are used to treat or prevent disease. This concept has been around for centuries, and today more and more conventional healthcare practitioners understand the central role that nutrition plays in the treatment of disease. The term “nutraceutical” has also begun to take on an added meaning in terms of quality control. The best dietary supplements on the market tend to follow the same strict manufacturing rules that pharmaceutical companies use. In fact, there are pharmaceutical companies that now make some of the best nutritional supplements in addition to their prescription drugs.

So Who Is Responsible?

In the end the responsibility falls upon you, the consumer, and this is a good thing in a way. It means you have to do a bit of homework before taking any medication or nutritional supplement. It also means that you should consult with a health care professional before taking any nutritional supplement for any reason.

Remember, you might be able to get the vitamins and minerals you need from natural food sources, so ask your doctor about this. Also be careful since some supplements might interfere with other medications you are currently taking. Finally, some products can have undesired side effects during surgery. Make no mistake: vitamins, minerals and nutrients are powerful tools, and they should be taken under the care of a physician with solid experience in regenerative medicine.


Are you being treated for a disease or medical disorder? Are your energy levels lower than you expect them to be? Are you an athlete that demands maximum performance and rapid recovery times? If you answer “yes” to any of these questions, then nutritional supplements can certainly help you. Just make sure you check with a specialist who is well informed about quality.

Here’s to your health!

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