December 2, 2015
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Top 3 Sleep Tips for Weight Loss

Sleep is a vital component of a holistic weight loss program because numerous studies have linked poor sleep with obesity. To help you reach your weight loss goal, follow these simple sleep tips which are backed by medical studies.

Sleep for 6 to 8 Hours

Researchers from Kaiser Permanente Center for Health and Research in Portland found that adults who slept for less than 6 hours each night or for more than 9 hours were more likely to gain 11 pounds (5 kg) when compared to those who slept for 7 hours. Continue Reading →

November 25, 2015
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Top 3 Weight Loss Tip for Busy Professionals

Losing weight can be a big challenge if you are a busy professional because tight schedules and long working hours can translate into missed meals and skipped workouts. However, you can overcome this challenge by making the following lifestyle modifications.

Exercise in the Morning

Exercising in the morning is one of the best things you can do to achieve your weight loss goal because of excess post-exercise oxygen consumption. This simply means that morning exercise boosts your metabolism and helps your body burn more calories during the rest of the day. Continue Reading →

November 18, 2015
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Top 3 Weight Loss Spices

Weight loss spices are great additions to any diet since they add tons of flavor to food as they boost the metabolism and help the body burn more calories.

Cayenne Pepper

Cayenne pepper which is also known as capsicum annuum, contains a compound known as capsaicin which is said to shrink fat tissue and lower fat levels in the blood. Continue Reading →

November 13, 2015
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Personalized Medicine: Mapping Out Your Code

As a physician, I see many patients who have similar conditions. However, I also realize that every patient will need slightly different combinations of medications. I have also noted that not everybody responds in the same way to similar treatment.

I have often wondered if there was a way to “map out” the “code” of how an individual’s body produces the enzymes that break down the medications.

What if we could use this map to check for an error that leads to the production of an enzyme or a co-factor in the body that may hinder optimal biochemical production?

Or, what if we could counsel patients to take certain supplements and correct these errors? Continue Reading →

November 4, 2015
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Top 3 Dairy Weight Loss Snacks

Perfect weight loss snacks should be packed with nutrients and ideally provide you with between 150 and 200 calories to keep your energy levels up. These healthy snacks should also preferably contain 10 to 15 grams of protein and 5 to 10 grams of fiber to help you feel full between meals.

Weight loss snacks should also keep your metabolism revving so that your body can burn more calories even when you are resting. They should also prevent your blood sugar from rising too sharply after they are consumed since leads to the storage of sugars as fat in the body. Continue Reading →

October 30, 2015
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B Complex Vitamins for Stress Management

A study published in the Human Psychopharmacology journal revealed that the B complex group of vitamins have an important role to play in the management of work-related stress. This study which evaluated the personality, work demands, mood, anxiety and psychological strain experienced by the participants, found that those who took a high dose supplement of B complex vitamins for 3 months had considerably reduced personal strain, confusion and depressed moods.

the_fight_or_flight_response
These B complex vitamins are also important for helping the body cope with stress from other sources since your body responds with the same fight or flight response regardless of whether you are dealing with stress from family feuds, financial woes or work stress.

This acute stress response which is triggered by the release of stress hormones like adrenaline and noradrenaline, is characterized by increased heart and respiratory rates as well as elevated blood pressure. Blood is also shunted to the muscles in the limbs which are already tightened in preparation for fighting or fleeing from the stressor.

These stress related in your body require a lot of energy and underscore the importance of B complex vitamins in stress management since thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6) are cofactors in the chemical reactions that convert carbohydrates consumed in the diet into glucose and energy.

Thiamine, riboflavin, niacin and cobalamin are also doubly important for stress management since they support the nervous system which is usually firing rapidly during these periods.

B Complex Depletion During Stress

Since B complex vitamins are water soluble and thus cannot be stored in the body, if you are dealing with chronic stress you run the risk of suffering from their depletion due to the continuous activation of the acute stress response.

This B complex vitamin depletion can reduce your body’ ability to cope with the stressful situation and even aggravate stress related symptoms. For example deficiency of vitamin B6 which is associated with headaches can exacerbate your pre-existing stress related headaches.

Low levels of vitamin B3 which have been linked to mood disturbances like depression and irritability, can plunge you into depression if you are already feeling blue about your stressful situation.

B Complex Stress Management Foods

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If you are dealing with longstanding stress you should therefore eat B complex rich foods each day like whole meal bread, brown rice, oatmeal and other whole grains. Eggs, beef, poultry, fish and dairy products like milk and cheese are other good sources of these vitamins. If you are a vegan, you can eat Brussels sprouts, broccoli, mushrooms and leafy greens like spinach.

If you are not able to consume adequate amounts of these foods, taking a B complex supplement is the next best option. This supplement should be balanced to make sure that it not only boosts your energy levels and prevents fatigue, but that it also ensures you’re your nervous system is functioning optimally. To do this, the stress management B complex supplement should have around 800 mcg of vitamin B1, 1100 mcg of vitamin B2, 13000 mcg of vitamin B3, 1200 mcg of vitamin B6, 200 mcg of vitamin B9 and 2.4 mcg of B12.

References:

http://www.ncbi.nlm.nih.gov/pubmed/21905094

Image links:

https://commons.wikimedia.org/wiki/File:The_Fight_or_Flight_Response.jpg

https://commons.wikimedia.org/wiki/File:Fried_eggs.jpg

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October 28, 2015
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Top 3 Weight Loss Exercises

Physical exercise helps you lose weight by burning calories. It also builds muscles which increases your metabolic rate and helps your body burn more calories when you are resting.

Stretching Exercises

Regardless of whether you are exercising to lose weight or to maintain your ideal weight, always start your sessions with a 5 to 10 minute warm up to loosen the muscles and prevent injuries. Continue Reading →

October 21, 2015
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Top 3 Mental Weight Loss Tips

Mental weight loss tips are an important tenet of any weight loss program because the mind is just as important as the body in losing weight and keeping it off.

Think Yourself Thin

A study published in the Journal of Obesity found that persons who had a normal weight but perceived themselves as being fat were more likely to become overweight. Researchers found that almost 6 out of 10 participants who thought themselves as being fat even though they were not fat, became overweight within a span of 10 years (1). Continue Reading →