Daily Archives: June 29, 2017

Press Release

The 30th Congressional Dietary Supplement Caucus luncheon briefing, held last week on June 21, featured celebrated U.S. soccer player Christie Pearce (formerly Rampone), who said dietary supplements saved her and her familys lives. Speaking before an audience of 115 Congressional staffers and guests, Ms. Pearce shared personal stories and discussed the role dietary supplements have played in supporting peak athletic performance throughout her career, as well as the unique nutritional needs of her fellow players and family.

A three-time Olympic Gold Medalist and two-time FIFA Womens World Cup Champion, Ms. Pearce is the second most-capped soccer player in U.S. and world history and a long-time dietary supplement user.

One thing Im always focusing on is my fitness, Ms. Pearce told her audience. If it werent for the proper supplements, I dont know if my level of play would be where it is today.

Before highlighting her supplement regimen, Ms. Pearce revealed that she questioned dietary supplements when she started training as a professional athlete. I began looking to trusted sources of information, such as team nutritionists, and took a good look at product labels, she shared. As I transitioned from college playing to the national team, I realized that the foods I was eating were not enough. The right supplements give you something extra. They helped me prepare for each training session and game.

Ms. Pearce highlighted the critical role of consumer education and responsible supplement usage, stressing the importance of discussing dietary supplements with healthcare professionals and identifying companies that manufacture legitimate products. Ms. Pearce also echoed industrys collective message that dietary supplements are not a one-size-fits-all solution for optimal nutrition. Focus on what you need to eat, she said. The food is the fuel. Supplements fill in the gaps."

The educational event was sponsored by the bipartisan, bicameral Dietary Supplement Caucus and co-hosted by the leading trade associations representing the dietary supplement industrythe American Herbal Products Association (AHPA), the Consumer Healthcare Products Association (CHPA), the Council for Responsible Nutrition (CRN), the Natural Products Association (NPA), and the United Natural Products Alliance (UNPA).

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Dietary Supplement Caucus Briefing Focuses on Responsible Use of Supplements in Sport and Fitness - Natural Products INSIDER

The results of a study published in the Journal of the American Medical Association last week found that about 3 percent of adults in the U.S. are taking more than 4,000 international units (IUs) (IU - is a unit of measurement) of Vitamin D a day, an amount beyond the upper limit considered safe. This is up from 0.2 percent 10 years ago. The recommended daily amount of Vitamin D is 600 IUs for adults under 70 and 800 IUs for those 70 and older.

Journal article preview: http://jamanetwork.com/journals/jama/article-abstract/2632494

Article summary: https://medlineplus.gov/news/fullstory_166773.html

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Vitamin D is the sunshine vitamin. We need it to absorb calcium from our intestines, to maintain calcium and phosphorus balance for bone health, and for proper immune system, nervous system and muscle function. We make it when our skin is exposed to ultraviolet light from the sun. We also get it from the foods we eat and the supplements we take.

We need between 600-800 IUs of vitamin D a day from all sources. However, as the results of this study show, more of us than ever are taking amounts in excess of what may be safe. Yes, taking vitamins in excess can be hazardous to our health. Think of vitamins like you would aspirin or acetaminophen. If you have a head ache, you take two tablets. You wouldnt take 10 tablets figuring if two stops the pain, 10 will do it better yet some of us are doing just that with vitamin D.

According to the National Institutes of Health, Office on Dietary Supplements, (NIH-ODS) long term (three months or more) vitamin D intake greater than 4,000 IU a day, can have a negative effect on health. When intakes rise above 10,000 IU a day, there is a greater risk of some cancers particularly cancer of the pancreas, greater risk of heart attack, and greater risk of fractures among older adults. When intake goes beyond 40,000 IU a day, it can result in toxicity which causes high calcium levels in the blood, or hypercalcemia. Hypercalcemia can weaken bones, affect nerve, heart and brain function and cause kidney stones. The risk of toxicity occurs with high intakes from supplements and food. It does not happen with vitamin D produced in bodies from sun exposure.

Knowing that the recommended daily amount is between 600 800 IU, from all sources (food, supplements and sunlight), talk with your health care provider before taking quantities above the recommended amounts. If youve been taking vitamin D supplements, talk to your health care provider about having your vitamin D blood levels tested to see if you really need as much as youre taking. If you are taking any of the following prescription medications - prednisone or cortisone, cholesterol lowering drugs or seizure medications - make sure your health care provider knows you are taking vitamin D supplements. Some of these interact with vitamin D.

Use the chart below from the NIH-ODS to re-evaluate your intake of supplements in light of the amount of vitamin D youre getting in your diet.

Food

IUs per serving*

Percent DV**

Cod liver oil, 1 tablespoon

1,360

340

Swordfish, cooked, 3 ounces

566

142

Salmon (sockeye), cooked, 3 ounces

447

112

Tuna fish, canned in water, drained, 3 ounces

154

39

Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)

137

34

Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup

115-124

29-31

Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)

80

20

Margarine, fortified, 1 tablespoon

60

15

Sardines, canned in oil, drained, 2 sardines

46

12

Liver, beef, cooked, 3 ounces

42

11

Egg, 1 large (vitamin D is found in yolk)

41

10

Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)

40

10

Cheese, Swiss, 1 ounce

6

2

* IUs = International Units. ** DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet.

For more information see:

Vitamin D Council https://www.vitamindcouncil.org/about-vitamin-d/

National Institutes of Health Office of Dietary Supplements Vitamin D Fact Sheet https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Joanna Hayden, PhD, CHESis the principal ofAssociates for Health Education and Behavior, LLC, in Sparta,a practice focused onimproving health through education. Her office offers individual and group health education, and individual health behavior change guidance. For more information please seewww.associatesforhealth.com To contact Dr. Hayden, email her atjoanna@associatesforhealth.com

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Vitamin D: Are You Taking More Than is Good for You? - TAPinto.net

Sports Minister Vijay Goel today said that the import and sale of dope-laced nutritional supplements was a cause to worry for his ministry as it sought to re-confirm its commitment to take tough anti-doping measures against drug offenders.

Inaugurating a conclave on 'Nutritional Supplements for Sports' here to work out a doping free model, Goel said time has now come to provide safe and quality nutrition to the athletes in the wake of increasing international competition and high incidences of dope.

Goel said tackling the causes of doping was a priority for his ministry.

"The import and sale of sub-standard and dope-laced nutritional supplement was a cause of worry as an unsuspected athlete gets banned under the Anti-Doping Code because of use of these supplements," Goel said in a ministry release.

"Supplements laced with prohibited substances have been found to be a major cause of doping in India. NADA has taken up the matter with Food Safety and Standards Authority due to which an advisory stand issued by them to the Food Safety Commissioners," said the minister.

He said to protect the clean athletes and meet their requirement for quality supplements, the convergence of various regulatory authorities to work out a dope-free model for nutritional products was a good initiative and a welcome step.

"A collaboration of NADA with FSSAI and other agencies will have far reaching impact in improving physical fitness standards in the country and help athletes in making informed choices," he said.

Goel called upon the stakeholders to create mass awareness about doping and its vicious effects on the career of athletes. He said he will personally understand the level of awareness among athletes by meeting them in different states and training camps during his visits there.

The minister further stated that while collaboration with Australian Sports Anti-Doping Authority has enabled India to adopt international practices in dope testing, resulting in a high detection rate, there was also a need for strengthening preventive aspects to reduce the incidence of doping in the country.

He said the deliberations during the conclave will provide a road map of regulatory mechanism for dope free nutritional supplements which can be consumed by athletes without fear of inadvertent doping.

Pawan Kumar Aggarwal, the chief executive officer, Food Safety and Standards Authority of India, eminent scientists, nutritionists, sportspersons, office bearers of sports federations, laboratory directors and regulatory authorities from various parts of the country attended the day-long conclave.

(This article has not been edited by DNA's editorial team and is auto-generated from an agency feed.)

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Dope-laced nutritional supplements a cause of worry: Goel - Daily News & Analysis

Welcome to BAZAAR.com's first ever Period Month, where for an entire four weeks we'll be publishing stories devoted to your period. Our aim is to delve into what really happens during a woman's cycleand with the help of Flo Living founder Alisa Vitti, we'll teach you how you can harness your hormones as a path to success, power and global change.

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You've gained the Office 15! Try to exercise more and eat healthier, youll be fine, my doctorand virtually everyonetold me when I tried to find answers behind my steady weight gain that started a few years ago.

I had just started working my first full-time job out of college and was noticing a ton of changes in my body: major fatigue, anxiety, irregular periods, sharp pelvic pains and the most noticeable, weight gain. All of which I was told were issues related to my transition from college into the working world. So I listened and tried to exercise more and eat healthier, only to frustratingly gain more weight no matter what I did. I was also hospitalized twice for ruptured ovarian cysts, something I thought was an entirely separate issue, because when I told doctors and my OB-GYN about my mysterious, sharp pelvic pain that came every month, their response was simply cysts are normal, go on birth control and you wont get them. No tests, no explanationsjust birth control pills shoved in my face.

Thinking this was my only option, I tried going on birth control only to have bad reactions to the pills (extreme nausea and an insane spike in my hormone levels that left me feeling completely insane). I decided that, for me, I would choose dealing with painful cysts instead of feeling that way on the pill. Deep down, I also knew there was something serious going on in my body and I refused to use birth control as a quick band-aid fix to the symptom (cysts), instead of actually curing the problem. It took another two years and countless doctors to finally confirm that it wasnt all in my head: I was officially diagnosed with polycystic ovarian syndrome (PCOS), a chronic hormonal endocrine disorder.

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"I wasnt given any information or guidancejust birth control pills shoved in my face."

Sadly, this isnt uncommon. A recent study revealed that it takes, on average, two years and three doctors for women to be diagnosed with PCOS. (You must have at least two of its three key featuresovarian cysts, higher levels of testosterone, and irregular or missed menstrual periodsto be diagnosed.) Afterwards, I wasnt given any information or guidance, except the recommendation of birth control and the cryptic, you might not be able to get pregnant naturally, message my doctor nonchalantly slipped into our conversation.

But my journey trying to treat PCOS on my own soon led me to Alisa Vitti, a hormone nutritionist, founder of Flo Living and the author of Woman Code, a guide for women on how to rebalance hormones through food-based programs. Vitti herself had been diagnosed with PCOS 20 years ago and has since treated her symptoms through food, supplements and self-care. After reading her book, I began working with Vitti to come up with a food-based plan to treat my symptoms.

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During our first consultation, Vitti asked me for my symptoms along with an example of what my "normal day" of meals looked like. After I ran her through a typical day of eating (and by "typical," I mean I chose a healthy day instead of a day that ends in pizza and a night of drinking), I was shocked to hear that my idea of "eating healthy" was actually backfiring against me and my symptoms.

"You're cutting out an entire food group!" Vitti exclaimed when I proudly told her my normal breakfast (eggs), lunch (salmon and spinach salad) and dinner (chicken and veggies). "You can't just cut out carbs entirely. That's why you're always hungry and reaching for snacks like pretzels and chips," she explained. Instead, she suggested that I add half a cup of complex carbs like quinoa, brown rice or sweet potatoes to both my lunch and dinner. Along with fueling me, those carbs also help to manage blood sugar levels (women with PCOS typically have insulin resistance, so monitoring your blood sugar is key). So step 1: add in healthy carbscheck.

Another quick fix for my eating plan from Vitti was to bulk up my breakfast by adding a serving of (good) fat and vegetables to my eggs in order to keep me full until lunch. Dr. Kurt Waples of Bluestone Health Group backed up the theory of a high-protein, high-fat breakfast to start the day as a way to combat the high insulin spikes commonly associated with PCOS. "If you eat a breakfast thats high in fat and protein (an avocado and wild caught salmon, for example), that helps to stabilize blood sugar throughout the day. So instead of having a breakfast of oatmeal with fruit or something carby thats going to burn off fast, we have people do the opposite. The fat stabilizes blood sugar spikes that youre otherwise going to get throughout the day."

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Vitti also recommended snacking on six almonds (a good source of fat) instead of pretzels (which, okay fine, duh) and trying coconut yogurt with raspberries as an after dinner snack. Easy enough.

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But then came time for the terrible, nightmare-inducing news: if I wanted this thing to work, I would have to quit caffeine. I'm not going to lie to you and say that when Vitti told me I'd have to give up my greatest love, iced coffee, I considered hanging up and forgetting this whole thing. But the founder of Flo Living is incredibly convincing and inspiring (as referenced in her TED Talk), so I gave the idea a chance. As it turns out, my coffee addiction (consisting of two to three large iced coffees a day) was apparently making all my PCOS symptoms 10,000 times worse. "Caffeine creates cysts," explained Vitti. "With PCOS you are already prone to cysts, drinking coffee will just help create a million more."

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If you have PCOS or any hormone related issue, do me a favor: listen to Vitti and quit caffeine. This was the first change in Vitti's food-based plan that really changed the way my body felt immediately. While Vitti suggest weaning myself off caffeine and trying a week of black tea followed by a week of green tea, I decided that for me, it would be easier to quit cold turkeyrip it off like a band-aid. After five days of insanely terrible caffeine withdrawal (headaches, shakes and crying every time a coffee passed me on the street), I finally started to feel amazing: more energy, no more 3 p.m. crashes and even brighter skin. Every single person's reaction to this has been, "oh my GOD, I could NEVER do that," which is exactly what I would have said three months ago. But if I, queen of always having an iced coffee in hand, could do itso could you. Step 2: Quit insane coffee addictioncheck.

As for my other vice, alcohol, I had to make some changes in that department too. Vitti instructed me to stay away from beer altogether and to try to have as little hard liquor as possible. "Beer is full of gluten and pesticidesboth of which are endocrine disruptors. Hard alcohol is super concentrated sugar and has a higher alcohol content. It will disrupt both blood sugar/insulin levels and make the liver more fatty," Vitti said.

"I finally started to feel amazing: more energy, no more 3 p.m. crashes and even brighter skin."

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This was kind of a problem for me as I had just given up my coffee habit. I had to draw the line at giving up my beloved vodka sodas and margaritas entirely, too. So as a general rule of thumb, Vitti told me to keep my drink intake to no more than two drinks at a time. Having one glass of wine, champagne or sake with food is okay, she noted, because they have less sugar and less alcohol concentrationso they won't disrupt your blood sugar levels as much. But because sometimes one margarita turns into four and a glass of wine can turn into a bottle, she gave me a post-drinking routine to follow: Anytime after drinking two or more alcoholic drinks (which is often if you're a New Yorker), drink a serving of electrolyte enhancer (Emergen-C Electro-Mix is good) in a glass of water before you go to bed. Along with the drink, take an extra B-vitamin complex to help recover faster from dehydration. The bonus here is that along with keeping your body in check, I noticed that this little remedy also acts as a hangover preventer.

The types of food and beverages you're consuming isn't the only thing that matters, thoughit also matters what time and how frequently you're eating. According to Vitti's Woman Code plan, I needed to eat my breakfast within 30 minutes to an hour of waking up. Lunch should then be consumed within three and a half hours of breakfast, followed by a mid-afternoon snack within two hours. Lastly, dinner should be eaten around three hours after your snack. Skipping meals is an obvious no as it ends up slowing down your metabolism and, again, screwing with your insulin levels. Step 3: get on a timed schedule of eatingcheck.

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Just as important as the foods you're putting into your body are the supplements Vitti recommends adding into your diet. For me, she suggested five new supplements to start, along with a probiotic. The supplements included B-6 vitamins (which helps boost progesterone production), cinnamon pills (to stabilize blood sugar levels), magnesium (helps with insulin resistance and resets adrenal hormones) and milk thistle seed (to help detox the liver). Within just a couple weeks of starting these supplements, my body felt more energized and clear. Step 4: add the proper supplements to your dietcheck.

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After I got in the swing of these changes, it was time to follow Vitti's theory of syncing up your menstrual cycle to your entire lifewhich, trust me, sounds much more complicated than it actually is. In both Vitti's book and on her app, MyFlo, she guides you through the four phases of your cycle: the follicular phase (when follicles in the ovary mature as they get ready to release an egg); the ovulatory phase (when your ovaries actually release an egg); the luteal phase (when the lining of your uterus prepares for a possible pregnancy); and the menstrual phase (when you have your period). Based on where you are in your cycle, there are certain foods and exercises you should be focusing on. While this sounds like an incredibly difficult time commitment, it's actually really simple. For example, during your luteal phase, you should focus on adding foods rich in B vitamins to combat sugar cravings and leafy greens to reduce bloating. There is no strict diet plan to follow, it's all about weaving certain food groups into your diet based on what cycle your body is in.

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A fun fact I learned during this entire process was that I truly didn't know anything about how my body changed depending on my menstrual cycle. And how would I? Girls are never taught this in school and once it's time for the OB-GYN, their advice is almost always to go on birth control and that's that. Regardless of whether you have a hormone imbalance, PCOS, or another period-related issue, Vitti's Woman Code is such a vital read to actually understand how our bodies operate as women. Step 5: sync your life to your cyclecheck.

"Two months in, the most exciting result is that I finally cracked the code on losing weight with PCOS."

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Two months into my diet and lifestyle change, the most exciting note to result is that I finally cracked the code on losing weight with PCOS. Weight lossand controlwith PCOS is nearly impossible due to hormone imbalances and insulin resistance. In just over two years, I gained a total of 20 lbs (a significant increase on my 5'2" frame). After three years of trying everything to lose weight (more cardio, Atkin's, cleanses, you name it) and not ever losing a pound, I managed to lose a total of four pounds in just two monthsa huge feat for someone with PCOS.

At the beginning of my journey, Vitti told me that because I'm still in my twenties and have been suffering from PCOS symptoms for three years, it should only take about three months of being on her plan to reverse my symptoms. As I entered my third month last week, I felt distinctly better (both mind and body) and was finally able to lose weight for the first time in three years (which is HUGE), however I was still having painful cysts. When I told Vitti, she suggested upping my magnesium intake during my luteal phase along with taking Evening Primrose Oil as a fix, which I'm currently in the process of trying out.

As a full disclaimer, I am not someone who's good at sticking to diets, exercise or even remembering to take vitamins on a daily basis. In my first three months of trying to naturally combat PCOS, there were plenty of times I forgot to take my supplements for three days in a row, had too many vodka clubs after dinner, or totally forgot to add specific foods into my diet based on my cycle. But even following Vitti's plan only, let's say 60 percent of the time, I still managed to see results. And the entire process of working with a holistic nutritionist like Vitti gave me eye-opening insight into my own body. It's a reminder that, despite what your doctor tells you, birth control isn't always the only answerespecially to a problem like PCOS.

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The PCOS Treatment Doctors Don't Tell You About - HarpersBAZAAR.com