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WEIGHT LOSS AND INSULIN RESISTANCE: THE ROLE OF MINERALS IN BALANCING BLOOD SUGAR

admin — Thu, 12 May 2011 10:00:55 +0000

If you are deficient in several important blood sugar regulating minerals, your body just can’t get the job done efficiently for you. There are several minerals involved in increasing insulin sensitivity, balancing insulin and glucagon, and reducing insulin resistance. The first of these minerals is chromium.
“I had hopes, but was not totally convinced that at age sixty-three I could lose my unwanted weight. In Jive months I lost thirty pounds and my blood pressure and cholesterol had dropped.”P.E.
Chromium is a trace mineral that was discovered in 1797 by a French chemist, but its biological significance was not determined until the late fifties when researchers learned how important this mineral is in the human body. They initially found that feeding chromium to rats corrected abnormal metabolism of sugar. Later work established that chromium is a cofactor with insulin and is essential for normal glucose utilization, for growth and longevity.Hand in hand with nicotinic acid (niacin) and glutathione (a metabolic derivative of the amino acid glutamine), chromium forms a complex called the glucose tolerance factor, which is critically involved in the function of insulin. Chromium is also required for normal fat and carbohydrate metabolism.Here we run into a problem with our twentieth-century food supply. One textbook captured the problem succinctly:If indeed chromium is essential to the normal metabolism of glucose, this mineral may illustrate a nutritional irony of modern times. Its distribution in foods is largely unknown, but it is recognized that refining removes most of all the chromium in the typical diet. At the same time, people in Western nations are probably increasing their need for chromium by consuming large amounts of sugars and other refined carbohydrate-containing foods. The net result could be marginal chromium deficiency that catapults sensitive adults into mature-onset diabetes.
The problem is not that food doesn’t contain adequate amounts of chromium; the problem is that we’ve refined it out of our naturally produced food, or we’ve chosen not to eat the foods that contain it—foods like brewer’s yeast, oysters, liver, and potatoes. Other foods, such as seafoods, poultry, beef, and some grains, also contain trace amounts, but the average American only gets about 33 micrograms per day in his diet, whereas we need at least 200 micrograms. Strenuous exercise and physical trauma also increases urinary excretion of chromium.
There are a number of chromium deficiency symptoms, includingElevated blood sugarImpaired glucose tolerance (inability of the cells to pick up and use blood sugar)Elevated insulin levelsGlycosuria (blood sugar spilling into the urine)Impaired growthDecreased fertility and sperm count’ Aortic plaquesElevated cholesterol levelsDecreased longevity
We know that in the presence of high amounts of glucose in the blood, chromium is swept out of the bloodstream. Some is excreted in the urine and some simply disappears. One author wrote that “the more insulin we secrete to process sugars from a meal, the more chromium we use and lose. And once used, the mineral is discarded like a wet paper towel. As might be expected, when there’s not enough chromium available, the body simply pumps out more insulin.” We’ve seen the results of more insulin as fat deposited on our hips and thighs!Nearly all of us can benefit from supplemental chromium, but particularly those of us who have trouble controlling both our weight and our blood sugar. As a clinical nutritionist, I have recommended chromium supplementation to a number of my overweight and sugar-craving clients who notice an immediate diminishment of cravings for sweets. A side benefit of chromium may be increased ability to form lean muscle tissue, thus increasing the overall metabolic activity of the body.Another mineral that is absolutely critical for blood sugar regulation and insulin activity is the little known mineral manganese (not to be confused with magnesium, another essential mineral). Manganese is a component of numerous enzymes, but it is also associated with sugar and fat metabolism. One study reported that “manganese-deficient rats exhibited reduced insulin activity, impaired glucose transport, as well as lowered insulin-stimulated glucose oxidation and conversion to triglycerides in adipose cells.While we don’t need very much manganese (about 2.5 milligrams a day), we do need it very badly, and deficiencies lead to lessened insulin sensitivity in fat tissue and a decreased ability to transport glucose through the blood and metabolize it for energy. Deficiency symptoms for manganese include impaired glucose tolerance (or the inability to regulate blood sugar levels), reduced HDL and total serum cholesterol, certain forms of mental illness like schizophrenia (other minerals may be implicated in schizophrenia as well), disc and cartilage problems, reduced brain function, middle-ear imbalances, birth defects, reduced fertility, and growth retardation. Some studies have also shown that manganese deficiency can even cause an inability in mothers to bond with their newborn babies.
“When I started I was 198 lbs. Now, I am 168 lbs and still losing weight.”JORDAN
Vanadium, named after the Scandinavian goddess of beauty, youth, and luster, has just recently come to the forefront of nutritional studies, particularly as it relates to insulin activity. Vanadium not only improves the metabolism of fats, but according to one author,
Vanadium was already a medically recommended treatment for diabetes and some forms of fatigue in the late nineteenth century in the English-speaking world. The 1932 edition of Dorland’s Medical Dictionary listed vanadium as a treatment for diabetes and neurasthenia (mental and physical fatigue or weakness). Although not as successful as injected insulin for the treatment of extreme cases of diabetes (which is the reason it originally disappeared from medical usage) vanadium in the form of vanadyl sulfate (its biologically active form) can mimic many of the activities of insulin. In this respect, vanadyl sulfate is even more impressive than is chromium. Chromium potentiates the body’s insulin, but the vanadyl form of vanadium itself is biologically active even in the absence of insulin. It significantly increases liver glycogen (stored glucose) and it improves the uptake of glucose by muscle tissues. These actions help to spare lean tissue during dieting and to improve athletic performance by lessening fatigue and by reducing the breakdown of muscle protein for energy. . . . Nevertheless, it also acts to inhibit the storage of excess calories from carbohydrates as fat apparently by stabilizing the body’s production of insulin.
Magnesium is another major mineral often overshadowed by its complementary yet oppositional mineral—calcium. Magnesium is critically important for energy production on a cellular level and is a major component of bone structure. Magnesium is used to synthesize the very code of life, DNA and RNA, and functions in nerve transmission throughout the brain and body.Magnesium is part of many enzyme systems throughout the body. Both magnesium and zinc are found in high concentrations in the hippocampus (the area of the brain used for the integration of thoughts, memory, and emotion). Magnesium also helps maintain tissue sensitivity to insulin; that is, adequate amounts of magnesium may help prevent insulin resistance. Magnesium helps control glucose metabolism and participates in the regulation of insulin.These facts become even more important when we look at a list of magnesium deficiency symptoms. This is where science becomes very personal! Check this list to see how many of these symptoms sound familiar to your body.If you experience four, five, or more of these symptoms on a regular basis, you may benefit from supplemental magnesium.Some nutritionists have estimated that for many reasons up to 65 percent of the American population is deficient in this important mineral. First, magnesium is routinely stripped out of the food supply, but more important, we choose not to eat foods that are potentially rich in magnesium, such as green leafy vegetables, nuts, soybeans, and crustacean seafoods—oysters and crabs. Because stress, sugars, and a diet high in calcium rob the body of what little magnesium it receives from food, deficiencies may be magnified many times over.Be sure to check your magnesium intake if, in an attempt to avoid osteoporosis or other degenerative conditions, you use calcium supplements or dairy products. Excessive calcium in relation to magnesium contributes to magnesium deficiency.In previous chapters we’ve talked about the importance of zinc in the human diet. Zinc is used in over two hundred enzyme systems in the brain alone, but it is also a critical force in the regulation of blood sugar. Interestingly, one of the most common of the zinc deficiencies is a craving for carbohydrates, especially a craving for wheat-based products. Zinc-deficient people typically crave breads, pastries, and pastas.When it comes to maintaining normal weight, you don’t want to shortchange yourself on this nutrient. Zinc is used along with vanadium to potentiate insulin’s ability to regulate blood sugar.If you experience three or more of these symptoms on a regular basis you may benefit from supplemental zinc.*52\319\2*

WEIGHT AND MOOD CONTROL: BRAIN CHEMICALS

admin — Mon, 28 Feb 2011 11:57:32 +0000

These brain chemicals increase our intake of food:
•     endorphins,
•     norepinephrine (noradrenalin),
•     neuropeptide Y.
These decrease our intake of food
•     cholecystokinin (CCK),
•     serotonin,
•     corticotropin releasing factor.
So we are back to the idea of balance again. We need to feel hungry to keep us alive and yet we also need to feel satisfied to know when to stop eating.
Serotonin makes us feel calm and sleepy and can lift depression. Norepinephrine (noradrenalin) makes us feel alert and energetic. Endorphins can give us a ‘natural buzz’, a sense of euphoria.
Complex carbohydrates such as pasta, potatoes and bread increase the levels of serotonin which control our appetite and make us feel good. A high-carbohydrate meal causes a larger proportion of tryptophan, an amino acid, to get to the brain to stimulate the production of serotonin. Carbohydrates help the body to release insulin, and this increases the uptake of the other amino acids, leaving the tryptophan to dominate.
On the other hand, when we eat a protein meal or snack, a number of amino acids including tryptophan are competing to get into the brain and therefore the tryptophan cannot dominate.
So complex carbohydrates make us feel happier and more relaxed and control our appetite for the next meal. Eating little and often and keeping our blood sugar in balance means that we can control our moods and also our appetites without feeling deprived or hungry.
Protein contains an amino acid called tyrosine which manufactures the neurotransmitters norepinephrine (noradrenalin) and dopamine which helps to focus our mind and keep us alert.
Understanding the different biochemical reactions of food on our mood means we can use it to our advantage. Having a carbohydrate breakfast has a positive mood-enhancing effect. But as a mainly carbohydrate meal can make us feel relaxed and sleepy it may be better to have a predominantly protein meal for lunch so that we can feel alert and focused for the afternoon. The body naturally has a ‘post-lunch dip’ in the afternoon. So if you have a carbohydrate meal at lunch you may find that it is difficult to keep your eyes open.
It is important to eat breakfast, but if you find that this makes you feel hungry all day, you should eat a protein breakfast. If you crave sweets and chocolates mid afternoon, you need to eat carbohydrates for lunch and also as an afternoon snack. If you feel tired after lunch, eat a protein lunch, and if you are turning to alcohol to help you relax in the evening, have a mainly carbohydrate evening meal. We are all different. Look at your own daily pattern and work out what different kinds of food are appropriate, and at which times, for you.
There are other ways of controlling your appetite. The chemical cholecystokinin (CCK) is released as food enters the stomach. It tells the digestion to slow down and then gives the message to the brain that you are ‘full’, and your appetite naturally decreases. This message takes time; therefore you need to eat more slowly so that your body knows when you have had enough.
Interestingly, the neurotransmitter neuropeptide Y is increased in those who exercise. This brain chemical increases our appetite but makes us want to eat complex carbohydrates, which release serotonin which make us feel good and keeps our appetite under control.
Along with brain chemicals, psychological factors play a strong part in food urges. Food is often given as a reward to children or when they are sad or crying. Even the memory of pleasant experiences can cause food cravings.

*4/101/5*

OBESITY: VITAMINS, SUPPLEMENTS, HERBS, ETC

admin — Tue, 15 Feb 2011 11:56:18 +0000

Vitamins and supplements (daily)
Multi-vitamin-mineral formula, all natural Kelp – 5 to 10 tablets, or 2 tsp. of granules B6 – up to 100 mg. Brewer’s yeast – 2 to 3 tbsp. B-complex, with B6 and B12, high potency
- 136 -
Inositol- 500 mg. С – up to 1,000 mg. E -up to 600 IU
Calcium-magnesium supplement (about 500 mg. of each)
Lecithin – 2 tsp.
Cold-pressed vegetable oil (olive, sesame, safflower) – 1 tsp. with each meal (3 times a day)

Juices
Fruit: lemon, grapefruit, orange, cherry, pineapple, papaya. Vegetable: cabbage, celery, green juice.

Herbs
Kelp, chaparral, chickweed, Irish moss, sassafras.

Specifics
Low-calorie optimum diet of high quality natural, whole, unprocessed foods. Several small meals in preference of a few large ones. Periodic juice fasting. Plenty of physical work and/or exercise. B-complex, brewer’s yeast, kelp, cold-pressed vegetable oil.

Notes:
1.   Persons with a tendency for overweight should take all their vitamins and food supplements after meals, to minimize the appetite-stimulating effect of some vitamins, notably vitamins from a B-complex.
2.   Most so-called reducing diets are harmful, and although some may help to take pounds off, they do so at the cost of damaged health. High Protein diet and low or no carbohydrate diets are especially harmful. Severe restriction of carbohydrates with no restriction of fats and Proteins may take weight off effectively, but can have the disastrous effect of causing irreparable damage to brain, nerve system and heart. A high-protein diet, always popular with reducers, will admittedly help to reduce,   but   always   with   severe   health   damage   as   the   result.
Overindulgence in proteins is one of the prime causes of such dreaded diseases as arthritis, osteoporosis, heart disease and cancer.
3.   Those who have “tried everything” and cannot reduce, should check the condition of their liver. Liver damage is common among overweight persons and can be a major cause of obesity. A damaged liver is unable to synthesize an adequate amount of energy-producing enzymes. Such a person should restore the health of his liver before reducing by a proper diet can be made possible.
4.   Since the appestat workings can be disrupted by negative emotions, hostility, insecurity, hate, fear, etc., the reducing program which does not take into consideration mental discipline and the correction of mental attitudes is doomed to fail.
5.   Because each obese person has different underlying causes for the condition – emotional, glandular, metabolic, nutritional or psychosomatic – and because obesity is often associated with many other specific conditions of ill health, we advise that each person who wishes to go on a reducing program should do so in collaboration with his own doctor, preferably a nutritionally-educated doctor, who knows a little more about health, obesity and nutrition than just an orthodox line on a “high protein diet.”

*2/103/5*

FAT GAIN AND RELAPSE: HORMONAL CHANGES

admin — Fri, 08 May 2009 13:22:52 +0000

Adolescence. It is now thought that excess hyperplasia of fat cells is possible during periods of rapid growth when all body cells proliferate. One particular stage for this is the early adolescent period, around 12-14 years of age. Adolescents who are inactive at this stage and/or eating high energy foods, may develop more fat cells and then retain these for life. Crash dieting and binges that are common in adolescent girls may exacerbate the problem by setting patterns for fatness and may be one reason for long term obesity problems.

Physical activity at this stage of life is vital. Excessive TV viewing in adolescents has been linked with inactivity which may foreshadow the development of obesity in an adult. Prevention strategies at this critical period are obviously preferable and easier than trying to cure overfatness later in life. More recognition needs to be given to this fact in public health approaches to the problem.

One prominent study carried out in the US has shown that strategies which decrease TV viewing and other inactive pastimes may be more effective as a fat loss technique in children than attempting to increase their involvement in physical activity and sports.

Myth-information. Any fat loss program that proclaims ‘no exercise, no effort’ needs to be looked at suspiciously. While it is possible to lose fat through diet alone, long term maintenance of fat loss requires at least a moderate level of physical activity.

*194\186\4*

THE ROLE OF FAT IN ENERGY BALANCE: IMPLICATIONS

admin — Fri, 08 May 2009 12:03:18 +0000

De novo lipogenesis is the term used for making fat from other nutrients such as carbohydrate and alcohol. De novo lipogenesis is not thought to have a significant role in humans under normal physiological (day-to-day living) conditions.

• Unlike carbohydrate and protein, fat is not finely balancec in the body.

• Fat (from the diet and adipose tissue) is the energy buffer for the body—it makes up the difference between what the body obtains from non-fat calories and what it needs.

• Alcohol is the highest priority fuel for burning, but unlike protein and carbohydrate, it does not reduce hunger.

• Energy balance and fat balance are essentially equivalent.

1. Reducing dietary fat in favour of carbohydrate and protein is likely to be the most effective long term dietary fat loss technique.

2. Alcohol denial may not be necessary on a fat loss program but restriction of dietary fat is advisable if mamtairiing alcohol intake.

3. Because alcohol in the body is only partially balanced, control of hunger may be more of a problem with alcohol consumption in terms of fat gain than the alcohol itself.

4. Carbohydrate intake in the presence of a low-fat diet can be surprisingly high, thus allowing for greater satiation and less hunger.

5. The use of a low-fat ad libitum eating plan, in contrast to reduced total calories may result in a less immediate weight loss, but a slower and more permanent reduction in body fat.

6. A low-fat eating plan is likely to be a much more liveable option for most people than trying to get them to eat less total food.

*55\186\4*

FEED YOUR BODY RIGHT: SHE GETS HALF OF HER MEAL TO GO

admin — Thu, 23 Apr 2009 03:50:20 +0000

After years of frustration, Mary Ellen O’Grady finally found a weight-loss device that works for her: the venerable doggie bag.

At age 37, the Loch Arbour, New Jersey, resident noticed that even though her eating habits hadn’t changed, her waistline had expanded. Daily exercise was helping prevent serious poundage from accumulating. Still, she was roughly 10 pounds above her healthy weight, and she was worried about gaining more.

At first, she tried to control her calorie and fat intake by measuring her foods, even her snacks. It helped, but still she wasn’t satisfied with the results. She expected the pounds to come off faster. She decided that she needed to do something more.

Mary Ellen scrutinized her eating habits and quickly figured out that her problem wasn’t what she was eating at home. “I travel a lot, and I’m not a big fan of cooking, so I eat a lot of meals in restaurants,” she explains. “You go out to these places, and they just load you up with volumes of food. I was eating way too much.”

So, she reasoned, why not be as diligent about portion sizes in restaurants as at home?

The next time she ate out, she gave the idea a try. When placing her order, Mary Ellen also asked the waiter for a doggie bag. And \ when both arrived, she didn’t hesitate—she immediately divided : ^ the food into two portions, placing half in the bag. t

Success! No longer tempted, Mary Ellen ate what was left on her plate and took the rest home.

This technique, along with a healthy diet and regular exercise, helped Mary Ellen take off those pesky 10 pounds in about 6 months. She has kept her weight in check ever since, no matter what’s on the menu.

WINNING ACTION

Get half to go. According to Dale Hayes, R.D., a nutrition consultant in Billings, Montana, the portions that you get when you eat out are often two to three times larger than the portions that you eat at home. Even if you order a low-fat entree, you could be consuming an entire day’s worth of calories in one sitting if you eat the whole thing. So do as Mary Ellen does and ask for a doggie bag when placing your order. This way, you stow away temptation before it even has a chance.

*47\89\8*