Achieving Better Potassium Intake

Along with dietary fibre, Vitamin D and calcium, potassium deficiency was identified by the 2010 Dietary Guidelines to be a public health concern – intakes are simply too low for adults and children(1). Adults should aim for at least 4,700 mg daily. According to the Dietary Guidelines, other possible benefits of an eating pattern rich in potassium include decreased bone loss. One well-researched diet that offers ample amounts of potassium is the DASH (Dietary Approaches to Stop Hypertension) diet. It’s rich in fruits, vegetables, whole grains, low and fat-free dairy, lean meats, fish, beans and nuts.

Foods Rich in Potassium

Food Source	Serving	Potassium (mg)
Almonds	2 tbs	200
Artichoke, cooked	1 medium	343
Banana	1 medium	422
Lima beans, cooked	1/2 cup	485
Molasses	1 tbs	293
Orange	1 medium	237
Plums, dried (prunes)	1/2 cup	637
Potato, baked with skin	1 medium	926
Raisins	1/2 cup	420
Sunflower seeds	2 tbs	241
Tomato	1 medium	292

GNLD PRODUCTS CONTAINING POTASSIUM: GR2 Control Meal Replacement Protein Shake, Nutrishake, Multi Fibre Blend, Multi-Mineral Plus Alfalfa, Formula IV Plus

References:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office; December 2010.

Vitamin B12, Your Body and Your Brain

Vitamin B12 helps keep your nerve and blood cells healthy and is needed to make DNA, the genetic material in all cells. Weakness, nerve and balance problems, and in some cases, a form of anaemia (megaloblastic), can occur with deficiency. Running low on B12 can also result in confusion and poor memory.

Vitamin D Research Update

Source: womensabworkout.com

If you asked a health professional about the role of vitamin D a decade ago, they would have answered that it helps the body absorb calcium to keep bones strong. But in the intervening years, a wealth of research has revealed that vitamin D has other important duties, and even more potential health benefits. For example, we now know that vitamin D is involved in immune system function, and that it may help dampen inflammation. Low blood levels of this hormone-like vitamin have been linked to certain autoimmune diseases and even eye conditions such as age-related macular degeneration.

Recognising that we become less able  to absorb or make vitamin D as we grow older, and that many people avoid vitamin D-producing sunlight or use sunscreens for skin protection, the Institute of Medicine raised the recommended allowance of vitamin D in November 2010 to 600 IU daily for children and adults, and 800 IU per day for those 70 and older. Taking higher levels – 1,000 IU – have also been shown to have additional benefits beyond just bone health(1).

To meet the new recommendations, supplements of vitamin D may well be needed by most individuals. The first study to examine food-based intakes of the sunshine vitamin in adults, recently reports that vitamin D intake from foods has dropped 15% from the early 1980s(2). Looking at data collected regularly from the Minnesota Heart Survey, the researchers also noted that milk, which is fortified with vitamin D and a key source of this nutrient, also declined over the nearly 20 year period. The researchers called the lower vitamin D dietary intake a “concerning trend”, given that  close to one-third of the US population has blood values that put them at risk for inadequacy or deficiency. In fact, as many as a billion people worldwide have low levels of vitamin D(3).

GNLD PRODUCTS CONTAINING VITAMIN D: GNLD’s Vitamin A & D* and Formula IV, Formula IV Plus and the Multi all contain Vitamin D in order to assist you to meet your daily vitamin D requirements!*Pregnant women should ensure that they do not consume more than the RDA for vitamin A (770mcg)

FACTOID: Take Vitamin D with Food It’s not uncommon for someone being treated for vitamin D deficiency to fall short of reaching blood level goals. A small but striking study suggests that one reason might be that people are taking vitamin D supplements on an empty stomach, or with meals that are too small to contain enough fat to enhance this vitamin’s absorption. Within two to three months after being asked to take the supplement with dinner or the largest meal of the day, vitamin D blood levels rose by an average 57% in participants. The researchers concluded that it may e wise to take vitamin D with larger meals which are likely to provide adequate fat levels(4).

References:

1. Institute of Medicine (US) Committee to Review Dietary Reference Intakes for vitamin D and Calcium. Dietary Reference Intakes for Calcium and Vitamin D. Washington (DC): National Academies Press (US); 2011.

2, Harnack LJ et al. Trends in vitamin D intake from food sources among adults in the Minneapolis-St. Paul, MN, Metropolitan Area, 1980-1982 through 2007-2009. J Am Diet Assoc 111:1329-34, 2011

3. Fryhofer, SA. Vitamin D deciphered, declassified and defined for your patients. Internal Medicine, March 22, 2010.

4. Mulligan GB et al. Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D. Bone Min Res 25:928-30, 2010.

Perfect Start To An Energy-Filled Day

Protein is an essential nutrient that helps build and maintain muscle and bone mass.The Institute of Medicine recommends that adults consume 0.8g of protein per kg of body weight per day (1). For example, a 69 kg person should consume 55g of protein per day. Many people fall short of this requirement. Most people typically backload their daily protein intake with a higher intake of protein during late-day meals and consume less in the early (breakfast) and midday meals (2). Studies have shown that starting the day with a protein and nutrient rich breakfast allows us to enjoy both physical and mental energy.

Proactive nutrients from whole grains – rich in lipids and sterols; fruits and vegetables – rich in protective carotenoids, flavonoids and cruciferous phytonutrients; and healthy fats such as those found in fish – omega-3 fatty acids, are the perfect accompaniment to a macronutrient and micronutrient rich breakfast, both for day to day energy and vitality and long term health.

Good Reason to Take A “Multi” Regularly

A good diet is the foundation for better health, but even the most knowledgeable consumers don’t always eat the way they should. A number of studies published over the last few years suggest that the use of multiple vitamin and mineral supplements can help support our health in various ways:

• Multi-nutrient supplements help active middle age men and women

This well conducted intervention trial evaluated the effect of multi-nutrient supplements on the measures of inflammation and artery health, physical function, and mood in active middle-aged men and women. Both men and women experienced improvement in perceived energy, and in a marker of inflammation. The authors concluded that multi-nutrient supplementation may help middle-aged individuals maintain a healthy, active lifestyle.

• Multivitamins may uplift spirits in older individuals

A daily multi could improve the mental health of elderly patients, according to a study from the University of Sheffield. Researchers recruited 225 hospitalised patients and randomly assigned them to receive a normal hospital diet, plus a multi or placebo for 6-week period. The team found that those receiving the multi had significantly better spirits compared to those assigned a placebo, and this benefit was seen regardless of the initial level of depression – ranging from no depression to severe.

Not only is solid nutrition an investment in long-term health, it also pays daily dividends by fuelling physical activity and supporting vitality. Keep in mind, too, that interactions among nutrients are many and varied, emphasising the need to consume a diverse array of foods.

TIP: Pair Your “Multi” with Fish Oil Taking a vitamin D-containing ‘multi’ such as Formula IV/IV Plus along with Salmon Oil Plus at breakfast or meal time may help your body absorb fat soluble nutrients as well as super-healthy omega-3 fats!

References:

(1) Food and Nutrition Board of the Institute of Medicine, The National Academies Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J Am Diet Assoc. 2002 Nov;102(11):1621-30.

(2) Wright JD, Wang CY. Trends in intake of energy and macronutrients in adults from 1999-2000 through 2007-2008. NCHS data brief, no 49. Hyattsville, MD: National Center for Health Statistics; 2010.

Whole Food Nutrition for Days Filled with Vitality and Lifetime of Good Health

In 2010, a study which looked at the dietary habits of over 16,000 individuals found that more than 80% of those 70 and older, and more than 90% of all other groups, consumed too many calories from fats, added sugars and alcohol(1). Nearly everyone failed to meet recommendations for dark green and orange vegetables, and whole grains! While these findings are not totally unexpected, the extent of this dietary pattern is fairly stunning.

A separate analysis revealed that between 35-70% of these individuals weren’t getting enough nutrients such as magnesium, potassium, and vitamins A, C, D, E and others from their diet(2). The next few posts take a closer look at a few of these “problem” nutrients; how they contribute to health and the latest research findings about them

Critical Nutrients For Enhancing Health

MACRO NUTRIENTS		MICRO NUTRIENTS		PHYTO NUTRIENTS
Protein Carbohydrates Fats Fibre		Vitamins Minerals		Carotenoids Flavonoids Cruciferous compounds

References:

1. Krebs-Smith SM et al. Americans do not meet federal dietary recommendations. J Nutr 140:1832-38, 2010

2. Fulgoni VL et al. Foods, fortificants, and supplements: where do Americans get theeir nutrients: J Nutr 141:1847-54, 2011

What’s For Breakfast?

 

After an hour or two at work, do you still feel energised and focused, or have you hit a mid-morning slump? How about your children? Are they staying alert and engaged in class, or are they nodding off at their desks? If you’re looking for reasons to explain these declines in alertness, begin by looking at the food on your breakfast table.

Breakfast is when we’re supposed to replenish the important nutrient reservoirs that have been depleted throughout the night. While you are sleeping, your body is working hard to rejuvenate, and in doing so, all available nutrients are being utilised. Break the fast! By breakfast time, the average person has been fasting for approximately 12 hours. Your body is now depleted of important nutrients. It needs macro-nutrients such as protein, carbohydrates, and fats. Additionally, your body needs micro-nutrients such as vitamins, minerals, and an array of phytonutrients.

For You

Your first meal sets you up for a successful day. A nutritious breakfast that delivers a balanced abundance of the nutrients your body needs sets your metabolism for the rest of the day. In addition to providing stable energy levels, it helps keep your mind clear and focused throughout the day and even helps prevent unhealthy cravings, which lead to over-eating and unhealthy snack choices. According to a recent study published in the International Journal of Obesity, breakfasts based on the wrong nutrients can sabotage weight loss efforts. People who began their day with high-quality protein over refined carbohydrates were able to lose 65% more weight, and also reported higher energy throughout the day(1).

For Your Children

For children, breakfast is even more important. A poor breakfast can undermine their health, weaken their immune systems, and disrupt academic focus. Conversely, studies have shown that children who have a nutritious breakfast perform better academically(2) and in general, those who have healthy eating habits when young are more likely to have healthy diets as adults(3). So, encouraging a healthy breakfast, and eating one yourself provides important nutrients, establishes healthy habits, and makes you a positive role model.

While we may have many options for breakfast, for most people convenience and speed are the top criteria. In an effort to begin our hectic schedules, we need some version of “fast food”. but does “fast” necessitate poor nutrition? The ideal breakfast is rich in protein, balanced with carbohydrates and fats, and provides vitamins, minerals, and phytonutrients. Options for quick and easy breakfast foods are plentiful, but in order to avoid sugar or fat-packed options, review the nutritional value of your choices. Good nutrition and good health deserve more than quick satisfaction. While a breakfast pastry may sound delicious, the  38 grams of carbohydrates (17 grams of sugar) and only 2 grams of protein make this a poor breakfast choice.

GNLD’s GR2 Control Meal Replacement Protein Shake is a well-balanced meal in the convenience of one glass! This calorie-controlled shake provides 18 grams of protein – including all 22 amino acids, 2 grams of fibre and 11 grams of carbohydrates to promote good health and high energy. It is clinically tested and proven to control glycaemic response – helping you to avoid the highs and lows caused by many foods. And it’s quick and easy! In less than five minutes you can have a tasty breakfast that will get your day off to a solid start.

A great breakfast choice for school-going kids is GNLD’s Nutrishake. One serving provides 10 grams of complete protein with all 22 amino acids, 8 grams of carbohydrates and only 1 gram of fat. It is enriched with extra vitamins and minerals and your kids will love that it comes in three great tasting flavours – strawberry, vanilla and chocolate. Give your children the best start to their day with Nutrishake!

Your mother was right. Breakfast is the most important meal of the day. Skipping breakfast or choosing the wrong type of breakfast will set you (and your family) up for failure.You can begin your day with high calorie, low nutrition choices. Or you can begin your day with a GR2 Control Meal Replacement Shake or Nutrishake, convenient, well-balanced meals that will help you sustain energy throughout the morning.

You Decide.

References:

(1) Vander Wall JS, et al. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct; 32(10) 1545-51.

(2) Kleinman RE, et al. Diet, breakfast, and academic performance in children. Ann Nutr Metab. 2002; 46 Suppl 1:24-30.

(3) Story M. The third School Nutrition Dietary assessment Study: findings and policy implications for improving the health of US children. J Am Diet Assoc. 2009 Feb; 109 (2 Suppl):S7-13.

FAMILY HEALTH MATTERS

NEW BENEFITS OF THE HIGH PROTEIN BREAKFAST

It has long been established that sending your kids off to school with a low-fat, glycaemic response-controlled (low GI), protein-rich breakfast in their stomach is a smart move to avoid mid-morning droop and promote attention in class. New research says it may help them fight obesity too. Publishing their work in the journal Obesity, researchers from the University of Missouri (USA) Department of nutrition and Exercise Physiology showed that a protein-rich breakfast helped promote a long-term sense of fullness (satiety) and improved resistance against snacking. “Everyone knows that eating breakfast is important, but many people still don’t make it a priority” said corresponding author Heather Leidy. “These findings suggest that a protein-rich breakfast might be an effective strategy to improve appetite control and prevent overeating in young people.”(1)

SAY GOOD MORNING WITH GNLD GNLD has long promoted the benefits and just plain nutritional common sense, that starting your day with a low-fat, high[protein breakfast, is not only important, but noticeably beneficial. All of GNLD protein supplements (Nutrishake and GR2 Meal Replacement Shake) are formulated to deliver a “perfect start to an energy-filled day”, by providing generous amounts of all 22 amino acids involved in human nutrition in a simple, easy, convenient and delicious way. Check them out!

How to make a GNLD Shake:

Reference:

(1) Leidy HJ, et al. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast skipping teens: A pilot fMRI study. Obesity. 2011; doi.10.1038/oby.2011.108

WHOLE FOOD NUTRITION: Feeding your body is a complex process – GNLD makes it easier!

Food. It’s a simple word, but actually feeding your body is a complex process. Your body needs a consistent amount of whole food nutrients to perform the numerous biological activities occurring every second. Early in human history, food was consumed, for the most part, in its natural nutrient-rich state. However, over the last 50 years, much of that has changed as whole foods are replaced with highly processed foods stripped of their diverse bioactive nutrients. In return, the scales of chronic disease are tipping in an unfavourable direction.

Studying this relationship between food and life, and thus health and disease, is the science of nutrition Though we have only managed to scrape the surface of this exceedingly deep subject, science is giving us new knowledge every day that will help all of us live long, healthy, and happy lives. Here are just a few of the latest findings

WHOLE FOOD ANTIOXIDANTS

Oxidation is a fact of life. It’s how we produce energy in our cells and how our immune system defends us against invaders amongst many other activities and processes. It is also potentially dangerous when unchecked, accelerating aging and increasing risk of disease. As the latest scientific research shows, antioxidants balance the risks of oxidation in amazing ways.

FLAVONOIDS

Presented at the 63rd annual meeting of the American Academy of Neurology in April 2011, researchers from the Harvard School of Public Health found an inverse relationship existed between whole food flavonoid intake and risk of Parkinson’s disease. Using evidence derived from more than 130,000 people for more than 20 years the researchers concluded that a flavonoid rich diet  (including green tea, berries, red wine, apples and oranges) offered a 35% lower risk of developing Parkinson’s disease for those subjects consuming the most compared to those consuming the least (top 20% of men compared to the bottom 20%).(1) This builds further on similar evidence from 2007.(2)

CITRUS FLAVONOIDS

A research team from Harvard University and the Swedish University of Agricultural Sciences, Uppsala(3) joined forces to show women with the highest intake of a combination of 6 members of the whole food flavonoid family (flavones, flavonols, flavanones, flavan-3-ols, anthocyanidins and polymeric flavonoids) had 11% lower inflammatory markers in their blood than those women who had the lowest flavonoid intake. For anyone pursuing optimal health and wellbeing, this information is good news since chronic inflammation is associated with increased risk of chronic disease.

GNLD DELIVERS THE NUTRIENTS YOU NEED One of the founding principles of GNLD science is a great respect for the complexities of human nutrition and the intricacies of how the wide array of foods and whole food nutrients in “Nature’s Blueprint” interact with each other, and our bodies. Evidence from hundreds of studies, large and small, continue to show the importance of consuming whole food nutrients such as polyphenols, including flavonoids, if one intends to truly supplement the body’s nutritional needs. Throughout its history, GNLD has followed that guide and delivered complete families of nutrients from whole foods. Their vitamin C products always included their companion flavonoids. Their unique and exclusive Neo-Plex Concentrate is a select mixture of whole food flavonoids. Their proven powerful Flavonoid Complex delivers a complete array of whole food flavonoids with the value of a whole serving of flavonoid rich fruits and vegetables in every tablet.

GNLD PROVIDES COMPLETE WHOLE FOOD PHYTONUTRIENTS FOR GOOD HEALTH

Flavonoid Complex Green Tea Extract

Flavones Flavonols Flavanones Flavon-3-ols Anthocyanidins Flavonoids/Bioflavonoids EGCG-Epigallocatechin Gallate Epicatechin Gallate Epigallocatechin Epicatechin

Other GNLD Products that provide polyphenols & flavonoids

Chewable All-C

Vita-Guard

References:

(1) Gao X, et al. Habitual intake of dietary flavonoids and risk of Parkinson’s disease. Presented at the 63rd American Academy of Neurology, Hawaii (2011)

(2) Tarozzi A, et al. Neuroprotective effects of anthocyanins and their in vivo metabolites in SH-SY5Y cells. Journal of Neuroscience Letters. 2007; 424(1):36-40.doi:10.1016/j.neulet.2007.02.017

(3) Landberg R, et al. Select dietary flavonoids are associated with markers of inflammation and endothelial dysfunction in US women. Journal of Nutrition, April 2011. doi: 10.3945.jn.101.133843

Vitamin D And Eye Health

Data published in the April 2011 issue of Archives of Ophthalmology shows those women with the highest average daily vitamin D intake (15.1 mcg or 604 IU) had a 59% lower risk for AMD than those with the lowest average intake (7.9mcg or 316 IU). From analysis of blood samples from 1,313 women age 50 – 79 concluded than an inverse association existed between early AMD and blood vitamin D levels in women younger than 75 years. Those with the highest intake had the lowers risk, and vice versa (1).

important practices for vision protection: In addition to assuring that your diet is abundant in vision health promoting nutrients, including omega-3  fatty acids, carotenoids and vitamin D a few simple, easy lifetime practices can also help greatly.

FROM: Age-Related Macular Degeneration U.S. Department of Health and Human Services National Institute of Health National Eye Institute DOES LIFESTYLE MAKE A DIFFERENCE?

Some lifestyle choices, like smoking, are linked to AMD although it remains unknown if altering any of these would after impact of AMD if an individual. Nevertheless, the following choices may have an impact on AMD and certainly promote healthy living, including the following:

Avoiding smoking Exercising Maintaining normal blood pressure and cholesterol levels Eating a healthy diet rich in green, leafy vegetables and fish

GNLD SUPPLEMENTS – FILL THE GAPS

In addition to an overall healthy lifestyle that includes exercise, the avoidance of smoking, and maintaining normal blood pressure and cholesterol levels, GNLD recommends a diet abundant in nutrients that promote healthy vision, including omega-3 fatty acids, carotenoids, and vitamin D. When daily factors such as food choice availability and hectic schedules leave gaps in the diet, the GNLD supplements can be trusted to fill the gaps.

FACTOIDS: Age-Related Macular Degeneration (AMD) is a leading cause of blindness One of the accumulative effects from the steady stream of light that enters the eye is damage to the retina that causes the degeneration of the macula. This is the highly sensitive tissue at the centre of the retina that provides the tight focus associated with reading or telling one face from another. There are two forms of AMD called “dry” and “wet”. Though the processes are somewhat different, the outcome is the same – loss of central vision and possible detachment of the retina and ultimately legal blindness.

For more official information, visit the following pages:

http://www.nei.nih.gov/health/maculardegen/armd_facts.asp

http://www.hhs.gov/news/healthbeat/2011/04/20110407a.html

http://www.hhs.gov/news/healthbeat/2007/01/20070103a.html

Or listen to the following audio-clip: http://www.hhs.gov/news/healthbeat/2010/07/eye_disease_and_smoking.mp3

Concluded

Reference:

(1) Millen AE, et al. Vitamin D status and early age related macular degeneration in postmenopausal women. Archives of Ophthalmology. 2011; 129(4): 481:489. doi:10.1001/archophthalmol.2011.48

Carotenoid Lutein Protects Against Strong Light

Many vision scientists believe that sudden or repeated exposure to strong light, such as that from computer screens, causes more than just the temporary visual anomaly of “blue spots” floating in your vision. Researchers from Japan feel that such exposure triggers apoptosis (cell death) in photoreceptor cells and  thinning of the layer of photoreceptors cells at the back of the eye. In the Journal of Nutritional Biochemistry, the researchers concluded, “Although lutein has been applied as a dietary supplement to help prevent chronic diseases, such as AMD, it may have a chance to be involved as a preventative medicine that may assist acute diseases in the future”(1).

GNLD CAROTENOID COMPLEX – FOR YOUR PROTECTION

The role of carotenoids in general, and lutein (and its close relative zeaxanthin) in particular, in the preservation of eyesight has long been known to GNLD’s Scientific Advisory Board. When the initial formulation was made, the SAB standardised the whole food ingredients to assure that each capsule delivered the equivalent of a whole serving of lutein-rich foods. Today, this highly tested, frequently published, comprehensive, exclusive, and patented product (drawn completely from carrots, tomatoes, spinach, red bell pepper, peaches, strawberries, and apricots) continues to define the ultimate in whole food carotenoid supplementation.

 

Reference:

1. Sasaki M., Biological role of lutein in the light induced retinal degeneration. Journal of Nutritional Biochemistry. 2011; doi:10.1016/j.jnutbio.2011.01.006