Here’s a great idea, I think you will like.

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Multivitamins may lower heart disease death risk

By Stephen Daniells, 20-Jul-2009

Long-term regular consumption of a multivitamin may reduce the risk of dying from heart disease by 16 per cent, according to a new study from the US.

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Reversal of Metabolic Syndrome through a Lifestyle Change Program involving a Low Glycemic Diet and Exercise

by Dr. Ray Strand, Dr. Tim Wood and Toni McKinnon
USANA Health Sciences, Inc. Salt Lake City, UT, USA

Background

Type 2 diabetes has risen to epidemic proportions in the United States and other industrialized countries (1,2). Recent research has shown that this disease is highly preventable, and that lifestyle interventions involving changes in diet and physical activity are effective in reversing many of the risk factors and disease processes associated with this condition (3,4,5). Such approaches are thought to be particularly effective in people with Metabolic Syndrome, a pre-diabetic state involving multiple symptoms including over-weight and central obesity, insulin resistance, elevated blood lipids, elevated blood glucose, and high blood pressure (6).

The objective of this clinical trial was to determine whether a 12-week lifestyle modification program, involving low-glycemic functional foods, a low glycemic diet, and modest exercise could reverse many of the symptoms of Metabolic Syndrome in affected people.

Methods

Twenty-five subjects, five males and 20 females, 20-65 years of age, were recruited for the study. To select people at risk for Metabolic Syndrome, men were required to have a waist measurement >40 inches and women had to have a waist measurement >34.5 inches. Moreover, all had to have two or more of the following additional symptoms of Metabolic Syndrome: elevated blood pressure (>130/85 mm Hg), elevated triglycerides (>150 mg/dl), elevated fasting glucose (>110 mg/dL), low HDL cholesterol (<50 mg/dL for females, <40 mg/dL for males).

The lifestyle change program employed in this study was developed by Dr. Ray Strand, a family practice physician in Rapid City, SD. This 12-week, internet-based program was specifically designed to help people reverse insulin resistance through dietary modification and increased exercise. Specifically, during Weeks 1-4 of the program, subjects were instructed to consume one low-glycemic meal replacement shake for breakfast, a second shake for lunch, one low-glycemic nutrition bar as a daily snack, and a normal, but low-glycemic dinner prepared according to instructions provided by Dr. Strand. During Weeks 5-12 of the program, subjects consumed one low-glycemic meal replacement shake per day, one snack bar, and two normal, but low-glycemic meals. In addition, throughout the 12 weeks, subjects took a multivitamin-mineral supplement daily. All meal replacement shakes, snack bars, and nutritional supplements were provided by USANA Health Sciences, Inc., Salt Lake City, UT (7). Subjects were further coached to increase their physical activity and to ultimately exercise at least 45 min per day, five days per week, during the last eight weeks of the program.

To determine the impact of the lifestyle program on the subjects’ health, measurements of the following parameters were made during Baseline (Week 0), Interim (Week 6), and Final (Week 12) Visits to the study clinic: weight (lbs), height (in), waist circumference (in), blood pressure (mm Hg), blood cholesterol (total, LDL, HDL; mg/dL), serum triglycerides (mg/dL), plasma glucose (mg/dL), and insulin sensitivity (8).

Results

Twenty-one of the 25 study participants showed good (>80%) compliance with the dietary and exercise recommendations of the program. Four showed relatively poor compliance. Neverthe-less, we included data from all subjects in the statistical analyses of results. The attached figures show the changes in average weight, total cholesterol, serum triglycerides, systolic blood pressure, insulin sensitivity, and urinary 8-isoprostanes (a marker of oxidative stress) for the 25 participants. In addition, the following results were observed. The average BMI of participants declined from 34 ± 5 (Baseline) to 32 ± 5 (final). Waist circumference declined from 41.5 ± 4.2 in (Baseline) to 38.9 ± 4.4 in (Final). Diastolic blood pressure declined from 85 ± 7 mm Hg (Baseline) to 80 ± 7 mm Hg (Final). LDL cholesterol dropped from 134 ± 23 mg/dL (Baseline) to 111 ± 24 mg/dL (Final), while HDL cholesterol remained unchanged at 43 ± 10 mg/dL throughout the study.

Discussion

On average, the 12 week lifestyle modification program employed in this study had dramatic impacts on the health of the 25 subjects. On average, subjects lost 13 lbs of body weight per person over the 12 weeks (about 6% initial body weight). Four subjects lost 25 lbs or more. This weight loss was further reflected in significant declines in BMI and waist circumference. Even more dramatic, however, were the changes in cardiovascular and metabolic health. Blood pressure, for example, declined from an average of 131/86 mm Hg (Baseline) to 121/80 mm Hg (Final). Total cholesterol dropped from an average of 206 mg/dL (Baseline) to 176 mg/dL (Final). Most of this decline resulted from a drop in LDL cholesterol from an average of 134 mg/dL (Baseline) to 111 mg/dL (Final). Fasting blood glucose levels declined slightly over the 12 week program from an average of 97 mg/dL (Baseline) to 95 mg/dL (Final). And a standard Index of Insulin Sensitivity based on a Glucose Tolerance Test increased markedly from an average of 0.111 (Baseline) to a value of 0.127 (Final).

All of these changes are consistent with a reversal of Metabolic Syndrome and with significant improvements in cardiovascular and metabolic health. They are further consistent with a dramatic reduction in the risk of type 2 diabetes. Moreover, it is important to note that, most of the changes in the health parameters measured in this study were continuous through the 12 week period, suggesting that as the lifestyle program is extended, further improvements in health status and reductions in disease risk can be expected.

We conclude that the lifestyle change program employed in this study was fully effective. The shifts in dietary habits to include low-glycemic functional foods and low-glycemic meals, and the modest increases in physical activity offer a valuable approach for reversing Metabolic Syndrome and preventing Type 2 diabetes and heart disease in at-risk people.

Acknowledgment:

This study was funded by USANA Health Sciences, Inc.  It was conducted in partnership between USANA and Dr. Ray Strand. The protocol for the study was approved by the Western Institutional Review Board.

References

1. Mokdad AH, et al. 2000. Diabetes trends in the U.S.: 1990-1998. Diabetes Care 23:1278.
2. Narayan KM, et al. 2003. Lifetime risk for diabetes mellitus in the United States. JAMA 290:1884..
3. Diabetes Prevention Program Research Group. 2002. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med 346:393.
4. Tuomilehto J, et al. 2001. Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance. N Engl J Med 344:1343.
5. Pan XR, et al. 1997. Effects of diet and exercise in preventing NIDDM in people with impaired glucose tolerance. Diabetes Care 20:537.
6. Reaven G. 2000. Syndrome X. Simon and Shuster, NY. 284 pp.
7. The functional foods supplied by USANA Health Sciences included low-glycemic drinks (e.g. Nutrimeal) and low-glycemic bars (Nutribars). The multivitamin/mineral supplement was USANA’s Essentials (Mega Antioxidant plus Chelated Mineral).
8. Stumvoll M, et al. 2000. Use of the oral glucose tolerance test to assess insulin release and insulin sensitivity. Diabetes Care 23:295.

Graphs

Results from the clinical trial measuring Reversal of Metabolic Syndrome through a Lifestyle Change Program involving a Low Glycemic Diet and Exercise. Results for the changes in body weight, total cholesterol, serum triglycerides, systolic blood pressure, insulin sensitivity, and urinary 8-isoprostanes are shown in the six graphs below. In all cases, the changes from Baseline to Week 12 are statistically significant at the p< 0.05 level.

This is a great article on “White Food” by Mike Geary, he is a Certified Nutrition Specialist and a Certified Personal Trainer. I have found his articles and ebooks to be very helpful in my training for the 800 meter run. You can read more about my project at the Billion Dollar Charity Run.  I have found that Mike takes a Holistic approach to health and I like that.

Potatoes, Glycemic Index, and “White Foods” – Friend or Foe for a Lean-Body?

by Mike Geary

I’d like to start a little discussion today about carbohydrates… and in particular, “white foods” as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as “avoid any and all white carbohydrates”.

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definately don’t agree with avoiding any and all “white carbohydrates”. Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.

It’s true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let’s look at a few examples…

Onions & Garlic

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren’t easy to find elsewhere in a normal diet… such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

Cauliflower

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage. And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat. So eat up on that cauliflower!

Mushrooms

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.

Potatoes

Now that also leads us to another example – white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you’ve read my Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it’s cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.

For example, using glycemic load as an example… it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There’s just no reason to avoid it simply because it has a high GI. My point is… candy bars, cupcakes, and donuts make you fat… NOT watermelons, carrots or potatoes.

Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form… with the entire skin, and please don’t ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.

On the topic of potatoes not being so bad after all, I don’t remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.

At the conclusion of the study, the potato eaters had actually consistently lost weight! I’d venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you’d be full constantly from eating 7-9 potatoes each day.

Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

Geary’s Lean-Body Potato Side Dish

* Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store… it is a mixture of white, red, yellow, and purple baby potatoes)
* 1 red pepper
* 1 green pepper
* 1 yellow pepper
* 1 or 2 onions
* a couple cloves of garlic, finely chopped
* 1 or 2 Tbsp extra virgin olive oil
* a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

I hope you’ve enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and Mike’s killer potato recipe idea!

If you enjoyed this article today, I think you will enjoy these two articles by Mike, “Does Diet Soda Make You Fat?” and “The Extreme Health Dangers of Excess Abdominal Fat“.

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