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Dietary supplements and fortified meal replacements help ensure nutritional adequacy during energy-restricted diets for weight loss.
Weight control strategies that are both safe and effective are needed to reduce the rate of the current obesity epidemic. A recent study compared the macronutrient and micronutrient levels in the foods chosen by women following two different weight reduction programs.
Ninety-six generally healthy overweight or obese women randomly placed into two treatment groups:
Traditional Food Group (TFG) or a Meal Replacement Group (MRG).
The MRG included the use of 1-2 meal replacement drinks or bars per day. Both groups aimed to restrict energy levels to approximately 1,300 calories per day.
After one year, weight loss was not significantly different between the groups, and both groups had macronutrient (Carbohydrate:Protein:Fat) ratios that were within the ranges recommended.
Both groups experienced an improved dietary pattern with respect to decreased saturated fat, cholesterol, and sodium, with increased total servings/day of fruits and vegetables. However, the TFG had a significantly lower dietary intake of several vitamins and minerals compared to the MRG and was at greater risk for inadequate intake.
Although both groups successfully lost weight while improving overall dietary adequacy, the group incorporating fortified meal replacements tended to have a more adequate essential nutrient intake compared to the group following a more traditional food group diet.
This study supports the need to incorporate fortified foods and/or dietary supplements while following an energy-restricted diet for weight loss.
(Source: Nutr J. 2007 Jun 25;6:12)
Charles
Dietary nutrient intakes and skin-aging appearance among middle-aged American women
Here is a study result from the American Journal of Clinical Nutrition conducted in 2007.
Using data from the first National Health and Nutrition Examination Survey (NHANES I), scientists examined associations between nutrient intakes and skin aging in 4,025 women between the ages of 40 and 74 years. Clinical examinations of the skin were conducted by dermatologists.
Skin-aging appearance was defined as having a wrinkled appearance, dryness associated with aging (senile dryness), and skin atrophy (shriveling or shrinking).
Higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance. Higher linoleic acid (an omega-6 essential fatty acid) intakes were associated with a lower likelihood of senile dryness and skin atrophy.
A higher than average fat and carbohydrate intake also increased the likelihood of a wrinkled appearance and skin atrophy. These associations were independent of age, race, education, sunlight exposure, income, menopausal status, body mass index, supplement use, physical activity, and energy intake.
Elevated intakes of vitamin C and linoleic acid and reduced intakes of fats and carbohydrates are associated with better skin-aging appearance. Promoting healthy dietary behaviors may have added benefit for the appearance of skin in addition to other beneficial health outcomes in the population.
Resource: American Journal of Clinical Nutrition, Vol. 86, No. 4, 1225-1231, October 2007
Charles
When it comes to good herbal tea, the fresher the better. Herbal teas are better tasting and more potent when they are at their peak of freshness. Growing your own herbal tea ensures not only that you have the freshest tea available, but you control the growing, the fertilizing and making sure it is organic, meaning you are not using poisonous pesticides in your growing process.
Herbal teas are used in many ways from soothing sore throats to easing digestion, and not to forget relaxation. Herbal teas can be planted in a garden in your yard, in flower pots in the house, on window sills, on the porch. Just about any place you can put a planting pot, you can grow herbal tea.
Herbal tea can be grown from seed or you can purchase them as starter plants, which is a little more expensive, but makes growing faster. I would rather grow them from seed so that I have control on what is used in the process.
You need approximately 4-5 of each herbal tea plant in order to grow enough herbal tea to keep you in a good supply of tea. Growing is easy, just read and follow the instructions on the seed package. Herbal tea seeds can be purchased from several online stores. Just use you favorite web search engine and you can find several sources to purchase from.
When ever you fell the need for a cup of herbal tea, you can take it fresh from the plant as it is growing. When harvesting your tea, try to use it with two days for the best results for potency. If you have an over abundance of herbal tea at the end of the growing cycle or season, you can always harvest the tea and dry it for later use.
To dry the herbal tea, tie a small bundle of stalks or stems together and then hang them upside down in an area away from moisture. When the material is dry and has a crispy texture, you can then store the herbal tea in an air tight container.
Some herbal tea plants bloom every season after they have been planted (perennial). For these plants do not cut the stalks too low or they may not bloom or grow next season. Once the tea is dried and properly stored, it should last for about two years.
Good Herbal Teas To Grow:
Lavender- helps you relax, boosts immunity and is anti-bacterial
Chamomile- helps you relax, aids digestion, and is anti-inflammatory (German species)
Calendula- helps the lymph system and is anti-inflammatory
Hops- helps you relax and aids in digestion
Mint- helps with headaches, digestion and sinusitis
Passionflower- helps you relax and calms the nerves
Lemon Verbena- helps with sleep, concentration and digestion
Rosemary- helps upper respiratory problems and sore throats; antioxidant and anti-inflammatory
Marjoram- helps upper respiratory problems and sore throats; antioxidant and anti-inflammatory
Basil- helps upper respiratory problems and sore throats; antioxidant and anti-inflammatory
Thyme- helps upper respiratory problems and sore throats; antioxidant and anti-inflammatory
Herbal teas can be mixed together to produce exotic flavors and healthful uses. For example, you can combine chamomile, passionflower and lavender for a calming nightime blend.
Sip your way to good health!
Charles
