Milk Thistle: Your Liver's Best Friend

The seeds of the milk thistle have been used for 2000 years to treat chronic liver disease and protect the liver against toxinsMilk Thistle Plant extracts have been used for thousands of years to help treat liver disease and protect the liver from different toxins. It can be taken on a daily basis for toxin protection or used intensively for a complete liver detoxification.
For many centuries extracts of milk thistle have been recognized as "liver tonics". Research into the biological activity of silymarin and its possible medical uses has been conducted in many countries since the 1970s, but the quality of the research has been uneven. Milk thistle has been reported to have protective effects on the liver and to greatly improve its function. It is typically used to treat liver cirrhosis, chronic hepatitis (liver inflammation), toxin-induced liver damage (including the prevention of severe liver damage from Amanita phalloides ('death cap' mushroom poisoning), and gallbladder disorders.
Reviews of the literature covering clinical studies of silymarin vary in their conclusions. A review using only studies with both double-blind and placebo protocols concluded that milk thistle and its derivatives "does not seem to significantly influence the course of patients with alcoholic and/or hepatitis B or C liver diseases".  A different review of the literature, performed for the U. S. Department of Health and Human Services, found that, while there is strong evidence of legitimate medical benefits, the studies done to date are of such uneven design and quality that no firm conclusions about degrees of effectiveness for specific conditions or appropriate dosage can yet be made.
A review of studies of silymarin and liver disease which are available on the web shows an interesting pattern in that studies which tested low dosages of silymarin concluded that silymarin was ineffective while studies which used significantly larger doses concluded that silymarin was biologically active and had therapeutic effects.

Other uses
^{Beside benefits for liver disease, other unproven treatment claims include:}

• ^{Lowering cholesterol levels}
• ^{Reducing insulin resistance in people with type 2 diabetes who also have cirrhosis[22][23]}
• ^{Reducing the growth of cancer cells in breast, cervical, and prostate cancers.}
• ^{Used in many products claiming to reduce the effects of a hangover[25]}
• ^{Used by individuals withdrawing from opiates, especially during the Acute Withdrawal Stage.}
• ^{Reducing liver damaging effects of chemotherapeutic drugs}

Ginseng: Modern Aphrodisiac

Ginseng is often called an "adaptogen," because it bolsters the body's ability to resist physical and mental stress. As such, ginseng may reduce fatigue, and promote physical endurance. Ginseng also works like a tonic, protecting the body against disease. Along with increasing resistance to diabetes, cancer, heart disease, and various infections, the medical literature on ginseng claims that it can improve memory, increase fertility, protect the liver against many toxins, and protect the body from radiation. A 2002 study by the Southern Illinois University School of Medicine (published in the annals of the New York Academy of Sciences) found that in laboratory animals, both Asian and American forms of Ginseng enhance libido and copulatory performance. As always if you have any questions come talk to one of our Team members at ANY of our House of Fitness Locations and we'll be glad to get ya going!

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De-Bunking Heart Myths

At House of Fitness we want you to have the best and most up to date research available so that your body is at 100% all the time! We ALSO, want you to know what's FACT and what's FICTION. We've compiled the below Q&A to answer some of your questions regrading a "HEALTHY HEART." As always if you have ANY questions feel free to stop by one of our many locations and talk to one of our team members.

Q: Do we have more heart disease today because we’re living longer?
A: No. Although average life expectancy in 1910 was just 45 years, if you factor out infant mortality (and young women who died giving birth), adult life expectancy in 1910 was the same as today. In 1910, if you survived childhood and didn’t get trampled by a horse, you were just as likely to reach age 75 as you are today.

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Q: Are diabetes, obesity and heart disease mostly hereditary? 
A: Diabetes, obesity and coronary heart disease were far less common in 1910 (per capita) and our genes can’t change much in 100 years. What has changed in the U.S. is the quality of our food, especially the type of fat we are eating. As an example, the lifetime risk of diabetes in 1910 was 1 in 30; today it is 1 in 3.

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Q: Were "Cave man” and traditional diets low in fat? 
A: No. Throughout the world, primitive peoples sought out and consumed fat from fish and shellfish, water fowl, sea mammals, land birds, insects, reptiles, rodents, bears, dogs, pigs, cattle, sheep, goats, game, eggs, nuts and milk products. (westonaprice.org/Abrams, Food & Evolution 1987)

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Q: Do vegetarians live longer?   
A: No. The all-cause annual death rate of vegetarian men is slightly more than that of non-vegetarian men (.93% vs .89%); the annual death rate of vegetarian women is significantly more than that of non-vegetarian women (.86% vs .54%) (Am J Clin Nutr 1982 36:873)

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Q:  Will a vegetarian diet protect you against atherosclerosis?  
A: No. The International Atherosclerosis Project found that vegetarians had just as much atherosclerosis as meat eaters. (Lab Invest 1968 18:498)

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Q: Does the European country with the highest average cholesterol have the lowest life expectancy?
A: No – just the opposite! Switzerland has the highest average cholesterol levels (264 mg/dl) and the highest life expectancy. The Russians have the lowest cholesterol levels and the lowest life expectancy. (Dr. Malcolm Kendrick, MONICA study).

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Q: Is heart disease is caused by cholesterol and saturated fat from animal products? 
A: No, heart disease has multiple, inter-related causes. During the steady increase in reported coronary heart disease (1920-1967), consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable fats increased dramatically. (USDA statistics)

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Q: Does saturated fat clog arteries? 
A: No. So-called blockage is a complex “patch,” including dominantly fibrous tissue. The fatty acid component found in artery "blockage" is mostly unsaturated (74%) of which 41% is polyunsaturated. (Lancet 1994 344:1195)

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Q: Is it true that Vitamin B12 can be obtained from certain plant sources such as blue-green algae and soy products?
A: Vitamin B12 is not absorbed from plant sources. Modern soy products increase the body's requirement for B12. Liver (organ meat) is our best source of all B-complex vitamins. (westonaprice.org).

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Q: Is it true that for good health and long life, serum cholesterol should be less than 180 mg/dl?
A: Not according to the American Heart Association journal Circulation! The all-cause death rate is higher in individuals with cholesterol levels lower than 180 mg/dl. (Circulation, 1992 86:3:1026-1029).

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Q: Do children benefit from a low-fat diet?  
A: No, children need a high fat, high cholesterol diet! Mother’s milk is the highest cholesterol food on earth. Children on low-fat diets suffer from growth problems, failure to thrive & learning disabilities. (Food Chem News 10/3/94).

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Q: Will a low-fat diet help you "feel better and increase your joy of living?"
A: No, as with growing children, low-fat diets are associated with increased rates of depression, psychological problems, fatigue, violence and suicide. (Hitler ate a low fat vegetarianan diet. When things went wrong, he talked "suicide." Is it worth asking whether his extreme behavior was made even worse by fat, protein, and mineral deficiencies? (Lancet 3/21/92 v339).

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Q: Is cholesterol made in the liver?
A: Yes - but every cell in the body can make cholesterol (except nerve tissue). Because dietary cholesterol is poorly absorbed – 50 percent at best - the body relies on endogenous production for its cholesterol needs, 1200 to 1800 milligrams per day. (Dr. Mary Enig, PhD, lipid biochemist).

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Q: Are lard (the rendered fat from a pig) and chicken skin saturated fats?
A: That’s what we've been told, right? Actually, lard and chicken fat are 60 and 70 percent unsaturated, respectively. Like all food fats, lard and chicken fat are a combination of different fatty acids - saturated and unsaturated. Lard and chicken fat are dominantly monounsaturated oleic acid, the dominant fat in olive oil. The experts who warn us about  fat have yet to take their first course in lipid biochemistry.

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Q: Are saturated fats animal fats?
A: No, saturated fats are found abundantly in tropical oils (coconut and palm) and are also present in varying amounts in most plants. Olive oil, for example, is 15-16 percent saturated fat. Even flaxseeds contain saturated fat. Fats are universal; saturated stearic acid in butter is the same molecule as stearic acid in chocolate.  
(Dr. Mary Enig, PhD, lipid biochemist).

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Q: Are polyunsaturated fats “good plant fats”?
A: Found in plants, polyunsaturated fats are also found in marine life, fish and animals. Excess highly processed polyunsaturated fats – incorporated into are tissues – can promote injury and inflammation. Inflammation in the artery walls leads to plaque build up and blood clots.

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Q: Is vegetable shortening such as Crisco better than lard for a hearty health?
A: Crisco shortening - hydrogenated vegetable fat made by Proctor & Gamble since 1912 – is harmful. For decades, Crisco has been a significant source of trans fatty acids in the American diet. Trans fats are not safe at any level. Lard from properly raised pigs is trans-free and is a great source of natural vitamin D.

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Q: Is Butter is more fattening than olive oil?
A: No! Butter contains 15-17 percent short and medium chain fats that go right to the liver; not into our general circulation. Also, butter is 20 percent water. Olive oil is 100% fat and contains only long chain fats that circulate after digestion. Olive oil is potentially more “fattening” although fats do not make us fat unless they are part of a high carbohydrate diet.

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Q: Does butter contain a lot of cholesterol?
A: No – cholesterol is found in food in tiny milligram (mg) amount. A pound of butter contains 985 mg of cholesterol - less than 1 gram. A tablespoon of butter contains only 30 milligrams of cholesterol - and only 1/2 is absorbed. You would have to eat two pounds of butter daily in order to turn off the body’s own synthesis of cholesterol.

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Q: Does high cholesterol foods raise blood cholesterol?
A: Another myth! There’s no evidence that cholesterol in food raises cholesterol in blood – other than the positive result of promoting higher levels of beneficial HDL cholesterol. Towards the end of his life, Ancel Keys, the University of Minnesota professor who was first to blame cholesterol and fat on heart disease, said, "Cholesterol in food has no influence on cholesterol in blood and we've known that all along."

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Q: Does excess animal protein causes calcium to leach from the bones?
A: No - the poorly conducted studies that make this false claim used dry protein powder – not fresh meat. Our bodies are made of protein and fat. We need optimum amounts of fresh protein and fat in order to rebuild and maintain our bodies. 

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Q: Are excess dietary carbohydrates stored as carbohydrate?
A: No, excess carbohydrates are turned into fat and stored as fat, especially in the abdomen, butt and thighs. Eat a lot of bread, cereal, pasta, juices and soft drinks and your body will turn it into fat. (Dr. Robert C. Atkins)

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Q: Is calcium is the most important mineral for the heart?  
A: No – and in excess - calcium becomes a bully – replacing magnesium is soft tissue throughout the body. “Hardening of the arteries” or calcification = too much calcium and not enough magnesium. It is unsafe to supplement with calcium unless you are taking equal amounts or more magnesium.

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Q: Are running and aerobic exercise good for the heart?
A: Running and extreme exercise can be deadly! The number one cause of death among marathon runners is coronary heart disease. Runners tend to have enlarged hearts. Extreme exercise stresses the body and causes magnesium deficiencies. (Dr. William Campbell Douglas, MD)

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Q: Is health-food-store Canola oil a “good fat.”
A: Canola (Canadian Oil) is made from genetically altered rapeseed. It is highly processed - subject to high temperature, high pressure. Canola contains small amounts of trans fat even though the label may say “trans fat free.” Canola in baked goods can promote mold growth that you cannot see.

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Q: Do cholesterol-lowering drugs reduce the incidence of heart failure?
A: Just the opposite. Since approved in record-time in 1987, statin drugs are associated with a doubling of the incidence of heart failure.

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Q: Is heart-healthy L-Carnitine a reason to eat your veggies?
A: No. Fruits, vegetables and grains are poor sources of Carnitine. Red meat is best, especially mutton, lamb and beef. The same is true for the important mineral zinc. Zinc is poorly absorbed from plants and easily absorbed from red meat. (Robert Crayhon)

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Q: To avoid heart disease, should we use margarine instead of butter?
A: No, never eat margarine despite what manufacturers claim. Margarine eaters have twice the rate of heart disease as butter eaters. (Nutrition Week 3/22/91 21:12)

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Q: Does highly saturated coconut oil causes heart disease?
A: No. Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics. (JAMA 1967 202:1119-1123; Am J Clin Nutr 1981 34:1552)

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Q: Is it true that in 1977, a vegetarian researched and wrote the first U.S. Dietary Guidelines?
A: Yes, a true statement! Mr. Nick Mottern, a vegetarian and former labor reporter for a Providence, RI newspaper, was hired by Senator George McGovern’s committee staff to write our first ever low fat Dietary Guidelines. (Gary Taubes, Good Calories, Bad Calories)

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L-Leucine Benefits

L-Leucine is an essential amino acid that is part of the branched chain amino acids (bcaa’s). Because it is not synthesized in humans, Leucine must be ingested through diet and supplementation.L-Leucine has been found to slow the degradation of muscle tissue by increasing the synthesis of muscle proteins. L-Leucine has several health benefits including preservation of muscle glycogen and lean muscle tissue and enhanced protein synthesis. Both of these are vital to lean mass growth.

7 Keto

Did you know 7-Keto is a natural metabolite of the hormone DHEA, which is known to decline as we age. Furthermore, a decrease in your metabolic rate often accompanies this decline of DHEA and its metabolites. 7-Keto, unlike DHEA does not convert to estrogen or testosterone. Studies show that it assists in the maintenance of healthy body fat reduction. Plus it has the added benefits of controlling the stress hormone Cortisol

Creatine Supplementation Reduces Exercise Induced Fatigue

CREATINE plays an important role in the production of energy and in the process of building muscle tissue. Creatine can be produced in the body from the amino acids arginine, glycine, and methionine. However, because of the role it plays in creating energy and muscle, many athletes are using creatine as a performance-enhancing agent. Creatine may enhance the performance of high-intensity, short-duration exercise, but it is not useful in endurance sports. Some investigators feel that high-quality research is lacking. There is roughly an even distribution between studies reporting benefits and lack of benefits.

Exercise-induced fatigue may be responsible for a decrease in performance. Various biochemical mechanisms can cause physical fatigue after exercise, such as the depletion of stored energy, dysfunctions in cellular components that are responsible for producing energy, and the production of free radicals inside muscle cells. Some of these mechanisms can be targeted by supplementing dietary nutrients that contribute to energy production.

A recent study published in the journal, Nutrition, sought to determine whether low dose creatine supplementation could reduce muscle fatigue. The six-week, double-blind placebo-controlled trial involved twenty healthy men and women. The participants were tested on two occasions before beginning creatine supplementation to determine a reliable baseline. They were tested for body composition, muscle strength, muscle fatigue, and they also provided blood samples to test plasma creatine concentration. The participants were then randomized to receive either 0.03 g of creatine or placebo per kilogram of body weight daily for 6 weeks. The results revealed that low dose creatine supplementation significantly increased plasma creatine concentration levels and increased resisitance to fatigue during repeated bouts of high intensity exercise. These results suggest that low doses of creatine may be useful in combating exercise induced fatigue and increase muscle function.1

1 Rawson ES, Stec MJ, Frederickson SJ, et al. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. Jun2010.

PB2 - Updating a Tradition

PB2 - Achieving great things with the humble peanut.

They call it peanut butter's second generation because it's unlike any peanut butter you've ever experienced. Through a unique process that doesn’t involve the use of any chemicals and doesn’t alter nature’s intended balance found within the peanut, they removed over 85% of the fat from premium quality peanuts. Essentially, the oil is squeezed out of roasted peanuts and what remains is the famous powdered peanut butter – all natural with no artificial sweeteners or preservatives. When you mix water or a favorite drink with PB2 you get the same consistency as full-fat peanut butter, with all the roasted peanut flavor, but 85% less fat calories.

Perfect for hiking, soccer practice and anywhere a healthy snack is preferred. The revolutionary PB2 offers everything you want in peanut butter and you'll find the taste is the selling point.

PROTEIN 101

PROTEIN 101

Many people tell us about the 10lb tub of protein "XYZ" they got from the local supermarket only to complain about bloating and gas. Often times their argument for buying that product was because of the price. Most people look at all protein sources as being equal because, after all, protein is protein right? Not so fast. “If I’m getting all that bloating and discomfort from this product, how in the world is it doing any good for my body? Am I assimilating any of the serving?” These are questions that need to be answered. Low quality proteins and not taking the right kind of protein at the optimal time can lead to slow gains and wasted money. And in the pursuit of staying healthy and building a better body, consider whatever you are buying and putting into your body as a major purchase.

So how do you know the right type of protein to take? Following these simple rules will make it easy and take much of the guess work out of choosing the right protein in the sea of brands you see online and in the stores.

1. BETWEEN MEALS/BEFORE BED. If you are going to use a protein between meals or right before bed, choose a blended protein that is time released and assimilates slowly. Often times these have many different types of proteins (whey isolate, whey concentrate, casein, egg, milk, soy) to create a very slow digesting product. Look for things like added glutamine, BCAA's, and digestive enzymes as well. Examples are Pro Lean Mass, Dymatize Elite 12, and Labrada Pro V 60.

2. MORNING. If you are using a protein in the morning, use something very fast absorbing such as a whey protein isolate. The reason for this is that you have been pretty much fasting for however many hours you have been sleeping. It’s very important to flood your body with as many amino acids as possible in case you have slipped into a catabolic state while sleeping. Examples are Dymatize Iso-100, Extreme Labs Nitro 92, and Isopure.

3. GET WHAT YOU PAY FOR. When choosing the right type of protein, make sure you are getting what you pay for. Read the label and ask someone to help you if you have questions. There really is a difference between the brands. Things such as lactose and low quality protein sources affect the rate of absorption and for some people, which makes drinking a protein shake about as appealing as getting a root canal. The 10lb bag of protein that you can find at the supermarket may seem appealing in price but what good is it doing your body if you are not assimilating the product efficiently? If you have a goal to meet for the number of protein grams to be consumed, you may be falling short if you are not taking in the correct protein at the right time. This can slow down your progress and lead to frustration when it seems like you are doing everything else correct.

BENEFITS OF WHEY PROTEIN

BENEFITS OF WHEY PROTEIN

Whey protein is an excellent protein choice for individuals of all ages who value the role of a healthy diet in helping to maintain and improve their health. Whey protein isolate, the purest form available, is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue.

Physical Performance
Whey protein has long been considered the "Gold Standard" of protein for serious athletes who work hard to develop and sustain a lean, strong and well-defined physique.

Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.

Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.

Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.

Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.

Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best.

Weight Management
The body requires more energy to digest protein than other foods (thermic effect) and as a result you burn more calories after a protein meal.
Whey protein isolate is pure protein with little to no fat or carbohydrates. It is a perfect complement to any low carbohydrate or low glycemic index diet plan.
Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream. This in turn reduces hunger by lowering insulin levels and making it easier for the body to burn fat.

Whey protein contains bioactive components that help stimulate the release of two appetite-suppressing hormones: cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). In support of this, a new study found that whey protein had a greater impact on satiety than casein, the other protein in milk. Adding whey protein to a mid-day snack or beverage provides healthy energy and may help control food intake at the next meal.

Cancer
Cancer patients undergoing radiation or chemotherapy often have difficulty in meeting their daily nutritional requirements due to nausea and lack of appetite. This may lead to weight loss, muscle loss and protein calorie malnutrition. Whey protein is an excellent protein choice for cancer patients as it is very easy to digest and very gentle to the system. Whey protein may be added to a wide variety of foods and beverages to increase the protein content without affecting taste.

As with serious athletes, cancer patients often have reduced glutathione levels and a weakened immune system. Numerous studies have shown that whey protein, rich in the amino acid cysteine, provides an extra boost to the immune system by raising glutathione levels. This may help reduce the risk of infection and improve the responsiveness of the immune system

Diabetes
Type 2 diabetes is a growing health problem, largely in part to the continued rise in obesity. It is not unique to adults and is becoming more of a concern for children and teenagers. The good news is that healthy nutrition practices have been shown to play a role in helping to manage, and possibly prevent, the onset of type-2 diabetes. Whey protein, a high quality, high biological value protein, is a good choice for diabetics who need to carefully manage food intake. Whey protein provides more value than equal amounts of lower quality proteins that are often higher in fat and cholesterol. In addition, whey protein helps control blood glucose levels and has been shown to be beneficial for weight management, both of which are often a concern for type-2 diabetics.

Healthy Aging
The U.S. Census Bureau estimates that by the year 2020 approximately one out of every six Americans will be in the in the 65 and older age group. As we age, muscle loss and its negative health implications is a growing concern, both in terms of volume and medical costs. Good nutrition and adequate amounts of high quality whey protein may help maintain strong muscles during aging, especially when combined with an exercise and resistance training program. A recent study in Europe compared whey protein to casein, the primary protein in milk. They found that older men who consumed whey protein showed greater protein synthesis, or growth, which helped limit muscle loss over time.

Another benefit of whey protein for seniors is the ability to help prevent bone loss. A recent study conducted at Boston University showed that elderly individuals who consumed low levels of protein had a significant loss of bone density four years after the start of the study, especially in the hip and spine areas. A nutritious diet including whey protein may help keep bones and muscles healthy and strong.

Wound Healing
When the body is working to heal wounds and surgical incisions it requires increased amounts of protein. Protein and its amino acids are the building blocks that initiate the growth of new skin during the healing process. Inadequate amounts of protein or diets high in poor quality proteins, such as gelatin, may delay the healing process. Whey protein is a very high quality protein and is often the preferred choice for high protein products recommended by physicians following surgery or burn therapy.

Whey protein also contains components with protective anti-microbial properties, such as lactoferrin. In recent years companies have introduced mouthwashes and oral care products containing these protective whey protein components. The companies are taking advantage of the unique features of whey protein to create new products for diabetics and others sensitive to oral irritations. This area is expected to evolve in the future.