Healthy Q & A: Protein Shakes for Weight Loss

Q: I’ve heard protein shakes are good for weight loss, but there are so many choices I don’t know what is the best (or even if protein shakes will help).  Do you have any advice?

A: Protein can be a fantastic aid to weight loss.  Adding additional protein to your diet can help you to feel more satisfied, which can help with dieting.  Protein also helps with muscle recovery after exercise.  For best results for building muscle, a protein shake should be consumed within 45 minutes after a workout.  All of the below protein powders can be mixed with water in a shaker cup, or milk for a creamier shake.  A scoop of protein powder is also wonderful addition to a smoothie.

When it comes to protein shakes for weight loss, not all shakes are created equal.  We have three different protein shakes that I would especially recommend as weight loss aids.  The first is a brand new one we’ve found, Betty Lou’s Low Glycemic Protein Shakes.  I’m particularly fond of it since it is a whey protein shake (whey is a protein from milk which is very easily absorbed), that has fibers added to help increase the feeling of being satisfied.  It also has vitamins, minerals, fatty acids, and enzymes added, and is sugar, gluten, and soy free.

Another great protein shake I’d recommend is Jarrow Formulas Greek Yogurtein.  I wrote a feature on it a few months ago, since I was so impressed with it.  It combines quick absorbing whey protein, with a second milk protein, micellular casein, which is very slowly digested.  Since it stays in the stomach a long time, it can help you to feel full for longer period of time.

The final protein shake I’d recommend is Garden of Life’s Raw Fit.  It is different from the previous two in that it is a dairy free, plant based protein shake.  It sets itself apart as a weight loss protein shake since it has additional diet aids like green coffee bean extract, as well as chromium and cinnamon for balancing blood sugar.  It also contains vitamins, minerals, fiber, enzymes, and probiotics.  It’s a fantastic protein shake suitable for dairy free and vegan diets.
 

Our Favorite Things: Psoria Bye Bye Spray for Psoriasis

We have a new product for psoriasis in stock called Psoria Bye Bye by Ojas Naturals.  One of our owners, Joanne has been using it and she loves it.  She says it's been the best thing she's used for psoriasis.  Since she's been using it, she's noticed the patches of psoriasis have lightened in color, and it’s taken away the scaliness and itchiness.  She uses it twice a day.  

If you suffer from psoriasis, I’d really recommend giving it a try!

Healthy Q & A: Saw Palmetto for Prostate Health

Q:  I’ve been diagnosed with an enlarged prostate.  My doctor has offered me medication for my symptoms, but I thought I might want to try something natural first to see if it would help. Would you recommend anything?

A:  You’re certainly not alone.  Over 50% of men in their 60’s have an enlarged prostate, and that number increases to 90% with men in their 70’s.  Prostate enlargement, also known as benign prostatic hyperplasia or BPH, is the most common prostate problem for men over 50. There are prescription medications which can help with symptoms, but there are also natural products which work very well for managing BPH without the side effects that often come with pharmaceuticals.

The prostate is a walnut sized gland that encircles the urethra.  Symptoms of an enlarged prostate include difficulty or pain during urination as well as frequent urination and incontinence.  This happens because as the prostate grows, it can squeeze the urethra and cause pain.  Natural products can be very effective in treating symptoms, although it is still important to get regular checkups from a physician.

When it comes to prostate health, the natural product superstar is saw palmetto.  This herb works to help reduce the swelling of the prostate, allowing for easier urine flow, and also helps to strengthen the neck of the bladder.  A British study found that 320 milligrams of saw palmetto per day was four times more effective than a placebo in improving the emptying of the bladder.  In addition, the men didn’t have as much difficulty and pain in urinating as they had before taking the herb.  A recent Swiss study found that men with varying degrees of prostate enlargement found relief after taking saw palmetto, with a 42% improvement in the mild BPH group, 38% in the medium group, and a 30% improvement in those with the most severe prostate enlargement.  

Saw palmetto is so effective that 90 percent of men in Germany with prostate enlargement take it daily for reducing symptoms.  The herb is best taken in capsule form, since handling saw palmetto in tablet form can be harmful to pregnant women.

Many men avoid having a prostate exam.  In fact, a UK survey determined that six out of ten men would wait to see if a problem went away before going to the doctor, and one out of ten would wait until symptoms became unbearable before seeing a doctor.  Some men said they would refuse to seek help no matter what.  These are alarming statistics, because a prostate exam is important to determine if one is experiencing common benign prostate enlargement or a more serious problem like prostate cancer.

The nutrient lycopene, which is found in tomatoes, is probably the most effective supplement in preventing prostate cancer.  A Harvard study of over 40,000 men found that those who ate ten servings of tomato based foods daily had a 35% reduction in prostate cancer.  Ten servings of tomatoes can be a difficult thing to eat in a day, so it’s nice that lycopene is available in capsule form.  In another study, researchers found that increased levels of lycopene in the blood reduced the risk of developing prostate cancer, especially aggressive forms of the disease which are harder to treat.  The study determined that taking 50 mg of a lycopene supplement was able to significantly increase the amount of lycopene in the blood, and thereby reduce prostate cancer risk.

Some other recommendations would be to make sure to drink at least eight glasses of water a day, since dehydration stresses the prostate gland.  Many men reduce their fluid intake when they are dealing with urinary problems, but doing so can cause more harm to the prostate. Adding pumpkin seeds to the diet can also help with restoring normal flow of urine. Unsweetened cranberry juice can also be beneficial, since it helps to prevent urinary tract infections which are common in men with an enlarged prostate.

Supplement Spotlight: Melatonin

Melatonin is a hormone produced in the body that naturally regulates sleep cycles, signaling the body and brain when it’s time to go to sleep.  Melatonin production is stimulated by darkness and suppressed by light.  Natural melatonin production in the body is reduced by changes in schedules as well as late night exposure to artificial light, particularly computers, televisions, and cell phone screens.  Certain medications can further reduce the body’s melatonin levels; aspirin is one that many people take daily to prevent heart attacks, but aspirin also reduces melatonin levels in the body.

Melatonin can be taken as a supplement to help to adjust the body’s internal clock for people traveling and changing time zones, and for shift workers who’s schedule changes.  Melatonin also is useful for people suffering from insomnia.  Research has found that melatonin supplementation helps to reduce restlessness before sleep, and aids in correcting sleep patterns during sleep.

For people having trouble falling asleep, a sublingual form which dissolves in the mouth is best since it is absorbed the fastest.  For those who have trouble staying asleep and experience problems with waking up in the middle of the night, a time release form is superior.  Placebo controlled studies have found that supplementing with melatonin improved sleep quality, reduced the time it took to fall asleep, and also enhanced alertness in the morning.

A new study came out this March which was particularly interesting.  It reported that scientists in China found that supplementing with melatonin could help a person sleep better in a noisy environment.  The researchers found that melatonin provided longer and better sleep than compared to people who wore eye masks and earplugs.  The participants who took melatonin had decreased middle of the night awakenings when compared with the eye mask/earplug group.  The group who took melatonin had a significant improvement in sleep quality and were found to have increased REM sleep.

Melatonin is most effective when taken an hour before sleep.  In addition to being an effective sleep aid, melatonin is also a potent antioxidant, with even a greater range of effectiveness than vitamin C, E, or beta carotene.  For many people, a short time taking melatonin is sufficient to correct sleep dysfunction, though others may find benefit from prolonged supplementation.

Healthy Q & A: Natural Ways to Increase Energy

Q: I’ve been tired all the time lately.  I have a lot of stuff going on with my job right now and its hard being exhausted all the time.  Coffee makes me jittery, so I don’t know if there is anything else that can help with energy.  

A: It sounds like you have a lot of stress with your job, which doesn’t help since stress and lack of energy go hand in hand.  It’s a terrible cycle- you’re stressed at work and have a hard time sleeping, which leads to not getting enough sleep at night so you’re tired all day- then the cycle repeats.

There are a number of things which can help with reducing stress and enhancing energy.  Stretching or doing a few yoga poSes in the morning can help to encourage blood flow, making you feel more alert.  The sun salutation is a series of movements which is great for helping to feel more awake in the mornings (here's a video).

Finding time to exercise during the day can also help with energy, as well as encouraging restful sleep at night, as long as you aren’t exercising too close to bedtime.  It can be difficult starting an exercise regimen, especially when you feel tired, but even making time for a 15 minute walk can help to give you an energy boost and clear your head.  A University of Georgia study found that sedentary people who regularly complain of fatigue can increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low intensity exercise.  Exercise has also been proven as an effective stress relief.  

It may be a good idea to evaluate your diet as well.  Truly, we are what we eat.  Refined grains (think anything “white”- white flour, white bread, white rice), processed packaged foods, artificial sweeteners, and excess sugars (especially high fructose corn syrup) all take a toll on energy levels as well as our physical and mental health.  Switching to a diet full of whole grains, fruits and vegetables, and legumes can help to provide more stable energy levels and blood sugar.  There are many cookbooks and websites with delicious and easy healthy recipes.

There are also a number of supplements that are very effective for increasing energy and relieving stress.  One of my favorites is panax ginseng (also known as Asian ginseng) which has been used for thousands of years in traditional Chinese medicine.  Ginseng is known as an adaptogen which means it is able to help the body to better “adapt” to stress.  Ginseng has a number of beneficial uses, one of the most well known is for combating fatigue.  It’s best taken in the morning on an empty stomach since herbs are generally more effective when taken without food.

Other ideas which can help with low energy are supplementing with extra B vitamins via a quality B complex or a multivitamin with high levels of B vitamins.  Many Americans have diets low in B vitamins, and one of the symptoms of a deficiency in any one of several B vitamins is fatigue.  Aromatherapy is another idea.  Citrus and peppermint oils have been used for many years energy.  One recent study at Wheeling Jesuit University even found that dabbing peppermint oil inside a car can increase driver alertness; in fact, citrus oils are frequently used in Japan to help data entry workers to increase productivity.

Getting a good night’s sleep is crucial for proper energy levels during the day.  Unfortunately when under stress, many find it difficult to fall asleep, even when they’ve been tired all day.  In situations like these, supplementing with relaxing herbs like valerian, passionflower, and hops can be especially effective in helping one to relax enough to be able to sleep.  The above herbs also help with quieting racing thoughts, which is helpful for people who lay down to sleep and feel like they can’t “turn off their brains”.  

Journaling before bed can also help with sleep, and many people find writing out their thoughts of the day is a therapeutic release.  Another idea, which I read in an article on a few months ago, is to count backwards from 300 by 3’s.  The article reasoned that it was complex enough to keep your mind from wandering elsewhere but monotonous enough to help with falling asleep.  I’ve been doing it occasionally when I’ve woken in the middle of the night and think it really does help.

Supplement Spotlight: Resveratrol

Resveratrol is a compound found in red wine which is most well known for its numerous benefits to heart health and longevity.  Resveratrol benefits cardiovascular health in a number of ways: it helps to keep blood vessels healthy, it works to lower blood pressure, and it helps to prevent blood clots.  Animal studies linked resveratrol supplementation to improved heart function as well as improved insulin sensitivity.

A glass of wine a day has health benefits, though to get the amounts of resveratrol used in most health studies; one would have to drink a case of bottles a day, which is usually not a great idea.  Luckily, supplements are readily available.

Resveratrol has been studied for its interesting benefits for people with high fat diets and those trying to lose weight.  In one study, researchers found that resveratrol supplementation inhibited weight gain, even with a high fat diet.

Resveratrol may also be beneficial for maintaining proper brain function.  Some studies have speculated that resveratrol may reduce the risk of developing neurodegenerative disorders, particularly Alzheimer’s disease, due in part to its neuroprotective effects.

Another study found that older adults performed better on memory tests after supplementing with 200 mg resveratrol daily for six months.  The improvements were linked to better glucose metabolism and “functional connectivity” in the part of the brain responsible for memory.

New studies have come out recently which have said that resveratrol can also help with bone health.  Scientists reported that men who took 500mg of resveratrol twice daily for four months had a significant increase in spinal bone density.   

The best absorbing and bioavailable form of resveratrol is known as trans resveratrol.  We have a number of supplements at Pass Health Foods with that superior form.  I am really a fan of resveratrol since it has such varied uses- almost anyone would benefit from it!

Garden of Life Organic Plant Protein

We’re having a huge sale on Garden of Life this month for our store’s anniversary- 40% off their entire line!  Because of the sale I wanted to mention one of their products I’ve been using and absolutely love, their Organic Plant Protein.

I have dairy free diet, so over the years, I have tried a LOT of different plant based protein powders.  I have to say, that Garden of Life’s Organic Plant Protein is the very best one I’ve tasted.  Many plant proteins can be gritty or a little odd tasting, but not so with this one.  It’s creamy and delicious, and is even liked by picky eaters.  The vanilla is my favorite, since it literally tastes like cake.

I would very much recommend taking advantage of the sale and giving Garden of Life’s Organic Plant Protein a try this month.  

Healthy Q & A: Leaky Gut and Probiotics

Q: I think I have leaky gut syndrome.  I’ve been reading a lot about it lately, and it seems to explain the digestive issues I’ve experienced for a long time (gas, bloating, cramping) along with my eczema.  I’d be interested to hear what you think about leaky gut, and what kind of natural things could help.

A:  Leaky gut can be difficult to diagnose, since it usually encompasses a variety of symptoms.  It is defined by the intestines having increased permeability which can be damaging to the body.  The intestines naturally have very small holes, which allow nutrients from the foods we eat to enter the bloodstream, while keeping undigested food in.  The trouble happens when the intestinal lining is compromised, and it begins to allow small food particles to leak out.  
These tiny, undigested food particles are then transported through the body, causing the immune system to react to those “foreign invaders”.  This immune response leads to inflammation throughout the body, and can manifest with digestive symptoms like bloating, cramping, diarrhea, and gas, but also with non digestive issues, like food sensitivities, fatigue, joint pain, headaches, and skin issues like acne and rosacea.

Thankfully, there are supplements which can be helpful for healing this damage and reversing intestinal permeability.  The first and best thing I would recommend are probiotics.  One of the leading causes of leaky gut is an imbalance of bacteria in the gut, too much bad bacteria and not enough of the good bacteria, or probiotics.

There are many, many different strains of probiotics, but one that has been researched with very positive results is the strain Lactobacillus plantarum LP229v.  That specific strain has been shown in scientific research to survive stomach acid and colonize in the intestines.  It has been demonstrated in clinical studies to help with reducing over permeability of the intestines and well as gas and bloating.   That specific strain is also helpful for a number of other digestive issues, including IBS, Crohn’s disease, colitis, as well as other chronic digestive problems.
The company Solgar has two new high potency probiotics with Lactobacillus plantarum LP229v, Probi 20 Billion and Probi 30 Billion.  We have both on sale this month for 25% off.

If you have any digestive issues, I would really recommend giving them a try.  One recent study found an improvement in 95% of IBS patients who took the specific probiotic strain found in Solgar’s Probi 20 and Probi 30.  Every participant who took the LP229v strain of probiotics had a reduction in abdominal pain.  Another study found that the LP229v strain of probiotics reduced intestinal inflammation.

There is a fantastic overview of Lactobacillus plantarum LP229v on the website probiotic.org, linked here.
 

Healthy Q & A: Natural Ways to Reduce Stress

Q:  My husband has been under a lot of stress lately with uncertainty about his job and some family problems. I’m worried about him and wonder if there’s anything you would recommend for him to help.

A: Stress is an unfortunate part of most American’s lives.Stress isn’t always a bad thing, it can help us to make a deadline or perform better on a test. It’s when stress becomes constant that it becomes damaging. There are many natural supplements that are very effective at helping to manage stress and reduce its damaging effects.

Theanine is an amino acid derived from green tea that works very well to combat stress and anxiety without drowsiness. Studies have shown that Theanine helps to encourage alpha brain patterns (the brain wave patterns that are associated with relaxed wakefulness). Theanine also helps with concentration, something that people under a lot of stress often have trouble with.

Another great choice for people dealing with excessive amounts of stress is the herb valerian. Valerian is often taken as a sleep aid, but has been found at lower doses to be beneficial for reducing stress and anxiety.  In one recent study, scientist compared the effectiveness of taking 81mg of valerian to 6.5mg of diazepam (Valium) or a placebo.  They found that both the valerian and Valium, but not the placebo, offered a significant reduction in symptoms of anxiety and stress.  I certainly wouldn’t recommend taking a daily Valium for stress, but it’s pretty amazing that a low dose of the natural herb valerian has a similar effect.

Siberian ginseng, also known as eleuthero, is another herb that is beneficial with reducing stress.  Siberian ginseng is an adaptogen, which means it helps the body to adapt to stress.  Prolonged stress often is accompanied by fatigue and a depressed immune system, and Siberian ginseng helps to treat both of those problems.  Some people find that taking ginseng too close to bedtime can interfere with sleep, so I’d recommend taking it in the morning and afternoon rather than at night.

Regular exercise has also been found to reduce stress, giving an outlet to pent up frustrations and helping the body and mind to relax.  Exercise has been proven to help reduce high blood pressure and cholesterol along with reducing the risk of heart disease and many other debilitating conditions.  It can be difficult to start an exercise program especially if you’ve never really exercised before, but even small steps in becoming more active can make a big difference in reducing stress and increasing health.

Another thing I’d recommend is to make an effort to be outside more. According to Dr. Mardie Townsend, an associate professor in the School of Health and Social Development at Deakin University in Melbourne, researchers are establishing credible grounds for “green prescriptions”, where doctors prescribe contact with nature for various conditions. Townsend says, “People with access to nearby natural settings have been found to be healthier overall than other individuals, and are more satisfied with life in general.”  We have the wonderful resource of Lake Katherine available to us in Palos Heights, as well as a myriad of forest preserve trails, all of which can help us reconnect with nature and reduce stress.

Abraham Lincoln said, “I have found that most people are about as happy as they make up their minds to be.”  I believe the same to be true about stress- often we are as stressed as we decide to be. That isn’t to say that stress is unavoidable, but we can often choose how we respond to the day to day stresses we encounter. Simply asking oneself, “Do I really need to be getting upset over this?” or even coming to the point where we can acknowledge and accept a stressful situation without feeling compelled to try to fix it or change it can make a big difference. Sometimes talking to someone like a pastor or psychologist can help too.  Stress is a large part of most of our lives, but it is damaging to health when it becomes a constant in our lives, so it’s important that we take steps to reduce the amount of stress we’re bogged down with. Good luck and be well!

Supplement Spotlight: The Many Benefits of Progesterone Cream for Women

Progesterone cream is a wonderful product for women in perimenopause and menopause, or even earlier as a therapy for estrogen dominance.  When people think of female hormones, estrogen is usually the first thing that comes to mind.  Like estrogen, progesterone is a female sex hormone, and may be even more important for women in a number of instances.

During the reproductive years, progesterone prepares the uterine lining for pregnancy.  Each month progesterone levels rise after ovulation and unless a woman become pregnant, those levels drop again to trigger a monthly menstrual period.  Progesterone plays an important role in balancing the effects of estrogen and other female hormones.  If a person has too much estrogen and not enough progesterone their body may be thrown off balance.  During menopause, hormone imbalance can lead to symptoms such as hot flashes, night sweats, insomnia, vaginal dryness, irritability, or decreased sex drive.  During the reproductive years, hormone imbalance may cause premenstrual complaints such as mood swings, breast tenderness, or headaches.

What happens to progesterone leading up to menopause?
As a woman approaches menopause, progesterone is the first hormone to decrease, which is followed by fluctuating estrogen levels.  This beginning phase, called perimenopause, can start as early as the late thirties or early forties and last as long as ten years.  During this time, periods become more and more irregular.  Some months a woman may not ovulate, which can disrupt the estrogen/progesterone balance, causing symptoms including bloating, anxiety, insomnia, headaches, and irritability. 

What happens to progesterone during and after menopause?
After menopause, the ovaries cease to produce progesterone cream, while the body will continue to produce up to 40% of the levels of estrogen it did before menopause.  A lower level of progesterone can produce increased night sweats, insomnia, irritability, and mood swings.

How to use progesterone cream for menopause
Progesterone is easily absorbed into the blood stream through the skin.  The recommended use for progesterone for menopausal symptoms is a pea sized amount of progesterone cream applied to fatty tissue (stomach, thighs, inside of upper arms) once or twice a day for three weeks with a one week rest period, although some menopausal women choose to take progesterone every day without a break.  If you are still experiencing a menstrual period, count the first day of your period as day 1; wait 7 days and then begin applying progesterone cream.

How to use progesterone cream for estrogen dominance
Progesterone cream is primarily taken for perimenopausal and menopausal symptoms, but it can also be helpful for women experiencing estrogen dominance, or excessive estrogen in the body.  Some of the symptoms of estrogen dominance are abnormal periods, hormonally related headaches, uterine fibroids, blood clots, breast tenderness, thyroid dysfunction, breast tenderness, hair loss, and more.  There is a good article on estrogen dominance with a full list of symptoms here. 

For women still menstruating who wish to take progesterone cream to balance against estrogen dominance, progesterone cream should be applied during the last 14 days of their menstrual cycle.  Many women have roughly a 28 day cycle, but women can count the days of their menstrual cycle to get a more accurate number beginning with day 1 for the first day of their period.  

A small amount of women experience “PMS-like” symptoms when they first begin progesterone cream.  This is simply a result of hormone adjustment and should subside shortly.  Most women experience no adverse reactions.  Benefits can be seen in the first few weeks but some women may not experience the full benefit for eight weeks ( and a minority of women may take up to six months to see the full benefits).

Safety of progesterone cream
It is important to look for natural, bio identical progesterone cream, which is made from wild yams.  Wild yam extract is not the same as bio identical progesterone, and does not work the same way in the body.  

Bio-identical progesterone (the same type of progesterone that is produced in the body) is not the same as synthetic progestin.  Synthetic progestins have been linked to increased cancer risk, but natural, bio-identical progesterone has not.  There was a large scale French study to determine the safety of synthetic progestin vs. natural progesterone, and it was found that using bio-identical progesterone did not raise cancer risk whereas the use of synthetic progestins did result in a “significant increase in cancer risk”. 

*Much of the information from the article was taken from a wonderful, but sadly out of print, pamphlet on progesterone by the non-profit organization, Women in Balance.