Potassium Vitamins As Stress-Relievers: The Weight Loss Key?

Why take potassium vitamins? Potassium is an essential mineral and electrolyte that helps develop muscles, regulate water balance, and aids with digestion. Potassium also helps to regulate blood pressure and heart function.

Health Benefits of Potassium Vitamins

The combined health benefits of potassium can lower blood pressure, relieve stress, and help you lose weight by converting food into energy and developing muscles. As your muscles become bigger and stronger with a healthy level of potassium, they will burn more calories. Potassium also helps with weight loss by balancing the sodium in your cells.

Potassium: Dream Vitamins for Dieters

By helping you build bigger muscles, burn calories, balance sodium levels, and provide the energy you need to exercise, potassium can be dieter’s dream vitamin. Multivitamins with potassium in them are worth taking whether you are trying to lose weight, relieve stress, or just maintain good health. .

The amount of potassium in multivitamins is fine to take without a prescription. However, if you take more than 99 mg in supplement form, it could cause stomach irritation. Be selective when buying your potassium vitamins, and choose only vitamins from a top quality manufacturer that follows pharmaceutical GMP compliance.

Recommended Potassium Amounts

A good amount of potassium for most adults is one multivitamin and at least five servings of potassium-rich fruits and vegetables every day. These include:

• bananas
• avocadoes
• cantaloupes
• tomatoes
• potatoes
• lima beans 

Other sources of potassium are salmon, cod, flounder, chicken, and other lean meats.

Health Risks of Too Much Potassium

While you need to be careful not to get too much potassium, you also need to make sure you get enough.

Health Risks of Potassium Deficiency

A potassium deficiency is called hypokalemia, and can cause symptoms of:

• muscle weakness
• fatigue
• leg cramps
• nervous disorders
• insomnia
• hypertension
• digestion problems
• muscle damage
• irregular heartbeat
• mood changes

A potassium deficiency could also increase acid levels in the body, lowering the natural pH, and could have far reaching, health-threatening effects.

Potassium for Stress Relief and Weight Loss

A nutritious, balanced diet combined with potassium-rich foods, regular exercise, and a good multivitamin will help you achieve optimal health. The right level of potassium can relieve stress, provide more energy, and help you lose weight or maintain a healthy body weight.

Lean on labels, Brittle nails, and Weight Loss while you sleep

Q: Are brittle nails that break easily a sign that I need more of a specific nutrient?
Q: Do products that help people lose weight while they sleep really work?

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: Does “lean” on a food label mean the same thing as “low fat” and “healthy”?

A: Food labels such as lean, low fat and healthy are regulated by the Food and Drug Administration (FDA). To qualify as lean, a main dish or packaged meal must contain no more than 8 grams (g) of fat, 3.5 g of saturated fat and 80 milligrams (mg) of cholesterol per five-ounce serving. While choosing products marked lean can help you avoid high fat options, this labeling criteria is not as stringent as that for packages marked low fat or healthy. By comparison, according to FDA regulations a low fat main dish or meal can contain no more than 4.2 g of fat per five-ounce serving. To meet the criteria for a grade of healthy, a main dish or meal must be low fat, contain no more than 1.4 g of saturated fat, 90 mg of cholesterol and 600 mg of sodium. In addition, a food labeled healthy must also provide a good source of at least two or three major nutrients. In other words, healthy isn’t just about what detrimental elements are missing, but also what nutritional benefits are provided.

Q: Are brittle nails that break easily a sign that I need more of a specific nutrient?

A: Actually, the most common cause of brittle nails is dryness resulting from frequent exposure to water or from exposure to harsh cleaners or other chemicals. Wearing rubber gloves to protect hands and nails when working in water or with harsh chemicals can prevent this problem. People who are drastically limiting their calories could also have problems with breaking nails due to inadequate calorie or protein intake. To ensure you are meeting your protein needs, include modest amounts of protein in your diet each day. Good sources include: poultry, seafood and lean meat (about three ounces per serving); low fat dairy products; and plant-based protein sources, like soy products, beans, nuts and seeds. If nail problems still persist despite dietary changes, you could consider a supplement of the B vitamin biotin. Some research suggests that about 2500 micrograms (mcg; equal to 2.5 milligrams) can help. However, as this is so far beyond the 30 mcg the Institute of Medicine (IOM) currently identifies as adequate, be sure to check with your health care provider before initiating supplement use. Although no adverse effects have been reported even with amounts beyond 2500 mcg, a safe upper limit has yet to be established for the vitamin, so proceed with caution. If you do start taking a biotin supplement, a three-month course is generally recommended. If you see no improvement, stop taking the supplement. If problem nails get better, try to slowly reduce the amount of the supplement that you take each day.

Q: Do products that help people lose weight while they sleep really work?

A: Remember that if it sounds too good to be true, it probably is. Some of these products contain a diuretic that increases the amount of urine passed. So, although your scale may indeed go down in the morning, you’ve lost water weight, not fat. Other products instruct users to avoid eating three hours before bed. For someone who has been doing a lot of late-night eating, cutting out those extra calories could produce weight loss that has nothing to do with the supplement.

Losing Belly Fat Tips

In days gone by and even up to the present day numerous dieters believe that targeting excess fat in one area of their human body like their stomach undertaking endless crunches and sit-ups are efficient. Unfortunately, this spot reduction is just a myth as losing belly fat with no decreasing overall system extra fat percentage is difficult. Regardless of this, the fine news is losing belly fat and producing your tummy flatter considering the correct combination of motion and diet is achievable.

It’s no secret that selected meals encourage fat to sit close to your waist and some other types in fact minimize tummy excess fat. The amount you consume isn’t the only aspect to consider when losing belly fat since the type of foods eaten also have a significant effect on the size of your waistline.

A fine instance of this are the chemicals we take in and particular foods that may set pressure on our physiques. Two of the most popular substances acting as stimulants to our bodies are Nicotine and obviously Caffeine. When we ingest them our blood pressure and heart pace increases and also the predicament with that is our bodies see these reactions being a sign of danger. The brain cleverly goes into self-preservation mode and triggers the launch of cortisone, a stress hormone which tells the body keep some calories ‘in the bank’ and promotes it to shop weight within the abdomen.

This Cortisol is accountable for added weight storage, particularly around the waist. This type of unwanted weight does not just look unattractive, it can be in fact especially harmful. It has been linked to cancer, diabetes and heart disease.

The individual body will generate insulin so that you can employ glucose and this insulin production can add towards the dilemma of issues losing belly fat. A lot of people today report feeling hungrier following consuming food that contain artificial sweeteners, this is caused by sweet flavors triggering insulin release even when the blood glucose levels are standard or even lower than typical. Then this insulin will lower the blood glucose ranges and therefore make the human body really hungry. This can then leave to excessive above consuming that is definitely counter productive to losing belly fat.

Cardio is cardio, what I imply by which is as extended as you might be getting your center pace up and accomplishing it then it seriously doesn’t matter how you do it. Go for any swim, brisk walk, go jogging or wash the car even. Depending in your fitness levels you ought to be able to discover an activity that you appreciate and be in a position to do no less than 3 to five several hours per week. If you could commit to undertaking this your heart health will drastically improve and you will be losing belly fat as individuals additional pounds around your waist will melt away.

Last but not the very least power instruction is an additional essential weapon within your arsenal inside battle to losing belly fat. If you’ve lean muscle then the additional calories from fat your human body will will need and thus the much less calories it’ll store. If it is easy to locate a strength training program you’ll be able to do for about half an hour two or 3 times a week then that would be perfect. Make an effort to mix it up a little and operate on several muscle groups on several days just to maintain your human body guessing and to maintain it fascinating.

Calcium & Weight Loss, Does It Work?

It has been shown that the more dietary calcium you intake may help to facilitate fat loss, prevent fat storage, help raise metabolism and reverse gradual weight gain. All this just from calcium! Proving to be more effective than many popular diet pills on the market today, calcium is an inexpensive alternative that can help you get the body you dream of.

Calcium & Weight Loss

Recent studies have shown that a diet rich in high calcium foods produces an average weight loss of nearly 25 pounds in 16 weeks. This ranks higher than the average weight loss from popular weight loss pills, many of which have serious side effects. Calcium, on the other hand, is all natural and can be derived solely from food products including dairy and plant products.

It is believed that this weight loss occurs because the calcium helps to suppress a substance that typically increases fat when eating a calorie-dense meal. Dietary calcium also plays a large role in regulating the body’s energy metabolism. Increasing calcium intake results in a significant reduction in fat tissue, and therefore a speeding up of weight loss and overall body fat loss.

How Much Calcium is Enough?

The key to eating a high calcium diet is to ensure that you are consuming lowfat dairy sources. In the studies conducted, dieters lost weight by eating 3 to 4 servings daily of lowfat dairy products (to get the necessary calcium to begin losing weight). In the study conducted, dieters were told only to eat low-fat dairy products, such as milk, cheese, cottage cheese and yogurt to reach their calcium intake. However, other calcium-rich foods that should be included in your healthy diet are plant-based green leafy vegetables like collard greens, mustard greens and kale.

Researchers do note that eating calcium-rich foods, like any other diet plan, is no silver bullet. However, many people do cut out dairy products in an attempt to lose weight when they begin a new diet. It is now believed that because of the fat burning nature of the calcium in dairy products, a more sensible approach would be to switch from full fat dairy to all low-fat dairy products, and keep them in your diet.

Generally, if you eat a healthy diet, you should include calcium rich foods in your diet for your optimal well-being and bone health. Lifestyle changes are always necessary to lose weight and keep it off. Learning about portion control, healthy eating habits and regular exercise, along with making sure to include the recommended amount of dairy in your diet, can all help to accelerate your weight loss.

Baby Cereal, Natural Weight Loss Products, and Carob

Q: Is it true that adding cereal to a baby’s bottle helps him or her sleep through the night?
Q: As long as a weight loss product is labeled natural and “clinically proven,” there’s no reason to avoid it, is there?
Q: What is carob?

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: Is it true that adding cereal to a baby’s bottle helps him or her sleep through the night?

A: The American Academy of Pediatrics and other experts on infant nutrition discourage adding cereal or any other solid food to a baby’s bottle. Solid foods such as cereal are generally not recommended in any form until a baby is six months old. Because an infant’s digestive system is immature, adding these foods earlier increases the chances that food allergies will develop. Experts also express concern that cereal in a bottle can lead to overfeeding, which can begin an unhealthy road to overweight. Moreover, research simply does not support the suggestion that feeding infants cereal aids them in sleeping through the night. Young babies have such small stomach capacity compared with their nutritional needs that they need calories every few hours. For infants who are naturally more wakeful at night, experts recommend creating a soothing environment, dimming the lights and keeping play to a minimum to help your little one settle down.

Q: As long as a weight loss product is labeled natural and “clinically proven,” there’s no reason to avoid it, is there?

A: There is plenty of reason! Label claims on supplements and weight-loss aids are not approved in advance by the Food and Drug Administration (FDA). Manufacturers can make a wide variety of claims as long as they don’t advertise their product as a cure for a specific disease. Manufacturers do not have to offer proof of clinical test results, so there is no way to verify the kind of testing that was done, who and how many subjects were tested, or how the results were analyzed. Even claims that a product is safe cannot be trusted, since they don’t have to be substantiated. In fact, the onus is on the FDA to prove dietary supplements unsafe, not on manufacturers to prove them safe. Pay particular attention to the safety claims on some products (usually listed in small print) that warn certain groups not to use the product. Also look for disclaimers that the product may contain ingredients that have questionable safety records.

Q: What is carob?

A: Carob is a large, dried, bean-like pod that comes from an evergreen tree native to the Mediterranean. The pods are roasted and ground into carob powder, which looks very much like cocoa and can be used as a chocolate or cocoa replacement. People who have allergies to chocolate or who are bothered by the caffeine-like substance found in chocolate and cocoa may tolerate carob. Although carob powder is lower in fat and naturally sweeter than cocoa powder and unsweetened chocolate, the calorie content of foods made with carob depends on the amount of fat, sugar and other ingredients added. In the end, calorie and total fat content may end up no lower in carob-based products.

Reprinted with permission from the American Institute for Cancer Research

Chewing Gum for Weight Loss, Ginger and Digestion, Diet and Psoriasis

Q: Can chewing gum help you lose weight?
Q: Does ginger promote digestive health?
Q: Does diet have any effect on psoriasis?

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: Can chewing gum help you lose weight?

A: While it may help some people, don’t count on it as a major weight loss strategy. Studies suggest that chewing gum can burn about 11 calories an hour. So, theoretically, if you chewed gum 11 hours a day, you might lose an extra pound a month. Gum may help those who tend to eat out of boredom or anxiety. It can also stand in for dessert, providing a pleasant, sweet taste after a meal. But remember: If you chew a lot of sugar-containing gum, the calories can quickly add up at 7 to 10 calories per stick. In addition, the constant sugar bath is not good for your teeth. Sugarless gum is a far better choice. If you find that chewing gum helps in your efforts to establish healthy eating habits, great. But don’t fall for unsubstantiated advertising claims that special “weight management gum” with added ingredients can lead to superior weigh loss results.

Q: Does ginger promote digestive health?

A: The health benefits of ginger have long been promoted in traditional Asian medicine, but not all of the health claims are supported by solid research. Although ginger does seem to reduce pregnancy-related nausea, it does not necessarily relieve nausea from motion sickness or cancer chemotherapy. Claims that it counteracts diarrhea and constipation may be true, but again, there is little scientific evidence. Ginger seems safe when taken in small amounts, with only a few occasional side effects such as gas, bloating and heartburn.

Q: Does diet have any effect on psoriasis?

A: Psoriasis (sore-eye-ah-sis) is a skin disease that features itchy patches of thick, reddened, scaly skin. Susceptibility to psoriasis is inherited, but several factors can influence its development, including stress and infection. These factors can also affect when symptoms come and go. Diet may also help decrease symptoms. Because psoriasis is linked to inflammation, eating a diet rich in foods that combat inflammation is helpful. Including plenty of vegetables, fruits, whole grains and beans, which supply a wide range of antioxidant vitamins and phytochemicals, may be beneficial. Adding sources of omega-3 fat in the diet can also help suppress inflammation. Choose fish high in omega-3 fat (such as salmon, trout and albacore tuna) at least twice a week and enjoy plant sources of omega-3s as well, like walnuts, flaxseed and canola oil. Avoiding certain foods may also help. Some people who suffer from psoriasis are intolerant to gluten, a protein found in wheat, rye and barley. Symptoms may improve in these people if they follow a gluten-free diet. Others may find help from vitamin D, which promotes immune function and regulation of cell growth. Vitamin D is sometimes an ingredient in skin creams that are used as a part of treatment, and some scientists suggest that getting adequate vitamin D may help even prevent psoriasis. Finally, some forms of psoriasis that are common among overweight men and women have shown improvement when these people cut calorie consumption to achieve a 5 to 10 percent weight loss.