Category Archives: Food Supplements

CHEYENNE, Wyo. Across the U.S. West, wildlife managers are reporting above-normal losses of deer, elk and other wildlife following one of the coldest and snowiest winters in decades. Heres a look at what they found:

Heavy snows in Californias mountains over the winter caused an unusually high number of deaths among the endangered Sierra Nevada bighorn sheep herd, according to Jason Holley, supervising wildlife biologist with the states wildlife agency.

An estimated 40 to 60 sheep failed to survive. Some died from avalanches, others starved because they were unable to get to food. The herd numbers about 500 to 600, and the loss from just the weather is considered significant, Holley said.

California wildlife managers also noted some losses of deer to snow and cold.

South-central Colorado saw high fawn mortality over the winter, according to Andy Holland, big game manager with Colorado Parks and Wildlife.

Estimates are that only 20 to 25 percent of fawns survived in the Gunnison Basin, mainly because of a large snowfall event. Wildlife managers already have reduced mule deer hunting licenses in the basin by 60 percent for bucks and 80 percent for does.

A deer herd in northwest Colorado, near the Wyoming border, also suffered above-average fawn losses, but it was over its population objective.

Idaho saw its third worst winter for mule deer fawn survival in the past 18 years, according to Roger Phillips, Idaho Fish and Game Department spokesman.

Of the 10 areas where mule deer are monitored, the lowest fawn survival rate was 3 percent, and the highest was 60 percent.

Mule deer numbers across the state are still healthy enough to withstand the loss as long as next winter is milder.

Concern for wildlife prompted Idaho to initiate supplemental feeding over the winter on a scale that hadnt been done in about 20 years. Its believed that white tail deer, bighorn sheep and elk came through the winter with normal losses.

Oregon saw a drop in winter survival of mule deer fawns, said Pat Matthews, a biologist with the states wildlife agency.

His district recorded a ratio of 24 fawns per 100 adults surviving into this spring, compared with the average of 34 fawns per 100 adults.

Other parts of the state recorded as few as 11 fawns per 100 adults making it through the winter.

Elk appeared to weather the snowy winter with average losses, but some areas recorded above-average pronghorn losses.

Deer and pronghorn hunting tags are being reduced in areas with lower fawn survival rates.

Above-average losses of mule deer fawns were recorded in northern Utah, where only 10 percent of one herds fawns survived, said Justin Shannon, big game program coordinator for the Utah Division of Wildlife Resources.

The losses occurred despite the states efforts to provide food supplements to the deer.

Shannon blamed deep snow, mainly from three storms in December and January. Snow depths exceeded 150 percent of normal in some areas.

Mule deer hunting permits in northern Utah will be fewer this fall as a result.

Elsewhere in the state, deer survival rates averaged 89 percent for adults and 52 percent for fawns.

___

WASHINGTON

Eastern Washingtons three primary elk herds saw record low calf-to-cow ratios coming out of the winter, particularly along the Cascades eastern slopes, according to Brock Hoenes, statewide elk specialist for the state.

Adult mortality appears to be normal, but elk calf numbers were at 18 to 19 calves per 100 cows in eastern Washington. Normally, the end of winter would see 30 to 40 calves, Hoenes said.

Mule deer and bighorn sheep also appeared to sustain above-average losses.

Winter hasnt been this tough on the states elk calves in over 10 years.

Elk hunting permits have been reduced as a result, especially cow permits.

However, Hoenes said elk numbers on the whole are healthy. In fact, he said Mother Nature helped with recent state efforts to bring down excessive elk populations in some areas. Elk in western Washington, with the exception of the Mount St. Helens herd, came through the winter OK.

The Mount St. Helens herd was battling hoof disease, which may have contributed to bigger losses.

___

WYOMING

Mule deer and pronghorn antelope west of the Continental Divide in Wyoming suffered significant losses this winter, probably the worst in more than 30 years, said Bob Lanka, a wildlife supervisor with the Wyoming Game and Fish Department.

Many areas saw up to 90 percent loss of deer fawns and up to 35 percent loss of adult deer.

The Wyoming Range mule deer herd, which has been subject to radio-collar study for nearly 25 years, lost all 26 fawns that entered the winter, and 200 total carcasses from the herd were found this spring. Normally, 30 to 50 carcasses are found after the winter.

Elk losses also were higher than normal, which is unusual because elk are hardier animals, Lanka said.

Another troubling indicator of the harsh winter is unborn fawns appear to be smaller than normal in some herds.

Fewer hunting permits fkoor mule deer and antelope will be issued this fall in western Wyoming because of the losses, Lanka said.

More here:

7 western states report heavy winter losses of deer, elk - Fairfield Daily Republic

VALLEY Dietary supplements include vitamins, minerals, herbs, amino acids, enzymes, and other substances that may be supplemented, or added to diet, in order to complete dietary needs or to make up for a nutrition deficiency they are NOT intended to replace a healthy diet. Supplements come in many forms, including pills, capsules, powders, drinks, or energy bars. It is important to remember that supplements are not required to go through the same stringent testing as over the counter (OTC) and prescription medicine, and are not regulated as closely by the Food and Drug Administration (FDA).

Choose Food First, Supplements Second Vitamin and mineral supplements are the most common dietary supplement used by approximately 40 percent of adults in the United States. Despite the popularity of supplements, most people are capable of obtaining all of the required vitamins and minerals through a healthy diet alone. In fact, those who take supplements daily may be at risk for excessive intake, or toxicity of certain nutrients.

Also, supplements can be very expensive as evidenced by the $30 billion that Americans spend annually on all forms, a number that continues to grow every year. In some circumstances a daily supplement may not be necessary, and for many, taking multivitamin or mineral once every two to three days may be a cost-effective choice. Since the body has limited storage for many of these nutrients, most of the time they are simply excreted. The most cost-effective way to promote good health is eat a wide selection of foods and exercise regularly.

The majority of Americans consume all of the nutrients needed through a balanced and varied diet that includes healthy food choices. Remember being told to eat a variety of foods? Thats what a balanced diet is, a daily variety of food from the food groups; breads, cereals, and grains, fruits and vegetables, dairy and milk, and protein/meat. By eating this balanced diet you should be getting all the needed nutrients per day.

Certain individuals may have dietary restrictions (such as those with celiac disease or lactose intolerance), or belong to a particular life stage (pregnant, breastfeeding, or older adult) and may benefit from taking specific supplements. Talk to your doctor before deciding to take a dietary supplement.

Again, remember, supplements are not regulated by the government and may make false health claims that are not supported by research. Before consuming any type of supplement, talk to your doctor and research the supplement thoroughly. The following website resource can help you make an educated decision and identify inaccurate information when choosing a dietary supplement: National Library of Medicine (NLM) Dietary Supplements Labels Database.

For more information contact Mary Ellen Fleming at 852-7381, or visit the CSU Extension Office for the San Luis Valley Area at 1899 E. Hwy 160 in Monte Vista. Please feel free to visit our website at: http://sanluisvalley.colostate.edu for information about services provided.

Extension programs are available to all without discrimination, Colorado State University Extension, U.S. Department of Agriculture and Colorado Counties cooperating.

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Alamosa News | Eye on Extension: More on supplements - Valley Courier

VALLEY Dietary supplements include vitamins, minerals, herbs, amino acids, enzymes, and other substances that may be supplemented, or added to diet, in order to complete dietary needs or to make up for a nutrition deficiency they are NOT intended to replace a healthy diet. Supplements come in many forms, including pills, capsules, powders, drinks, or energy bars. It is important to remember that supplements are not required to go through the same stringent testing as over the counter (OTC) and prescription medicine, and are not regulated as closely by the Food and Drug Administration (FDA).

Choose Food First, Supplements Second Vitamin and mineral supplements are the most common dietary supplement used by approximately 40 percent of adults in the United States. Despite the popularity of supplements, most people are capable of obtaining all of the required vitamins and minerals through a healthy diet alone. In fact, those who take supplements daily may be at risk for excessive intake, or toxicity of certain nutrients.

Also, supplements can be very expensive as evidenced by the $30 billion that Americans spend annually on all forms, a number that continues to grow every year. In some circumstances a daily supplement may not be necessary, and for many, taking multivitamin or mineral once every two to three days may be a cost-effective choice. Since the body has limited storage for many of these nutrients, most of the time they are simply excreted. The most cost-effective way to promote good health is eat a wide selection of foods and exercise regularly.

The majority of Americans consume all of the nutrients needed through a balanced and varied diet that includes healthy food choices. Remember being told to eat a variety of foods? Thats what a balanced diet is, a daily variety of food from the food groups; breads, cereals, and grains, fruits and vegetables, dairy and milk, and protein/meat. By eating this balanced diet you should be getting all the needed nutrients per day.

Certain individuals may have dietary restrictions (such as those with celiac disease or lactose intolerance), or belong to a particular life stage (pregnant, breastfeeding, or older adult) and may benefit from taking specific supplements. Talk to your doctor before deciding to take a dietary supplement.

Again, remember, supplements are not regulated by the government and may make false health claims that are not supported by research. Before consuming any type of supplement, talk to your doctor and research the supplement thoroughly. The following website resource can help you make an educated decision and identify inaccurate information when choosing a dietary supplement: National Library of Medicine (NLM) Dietary Supplements Labels Database.

For more information contact Mary Ellen Fleming at 852-7381, or visit the CSU Extension Office for the San Luis Valley Area at 1899 E. Hwy 160 in Monte Vista. Please feel free to visit our website at: http://sanluisvalley.colostate.edu for information about services provided.

Extension programs are available to all without discrimination, Colorado State University Extension, U.S. Department of Agriculture and Colorado Counties cooperating.

Read more:

Eye on Extension: More on supplements - Valley Courier

New Delhi: Sports minister Vijay Goel on Thursday 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' at New Delhi 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.

File photo of Sports minister Vijay Goel. AFP

"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.

Read the original:

Sports minister Vijay Goel says import and sale of dope-laced nutritional supplements a worry - Firstpost

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

Continue reading here:

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

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).

Go here to see the original:

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

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.)

See the original post:

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

Q: My son is playing football and between the " voluntary" practices, 7-on-7 practices and position practices along with weight training with the team, he is losing weight. Are protein supplements a good idea for him to start using?

A: A protein supplement is still food. Whey is the most popular form of protein on the market now followed by soy, egg, meat, pea and hemp. Protein supplements, in general, are usually good-tasting when compared to how they tasted and mixed years ago.

Why would you use a protein supplement? If you're trying to maintain growth and recovery, a teenage male athlete would want to consume between .7 and one gram of protein each day for each pound of body weight. If you can't get that from food sources, then a supplement is a good idea. Sometimes kids just don't eat enough or at the most opportune time in order support maximum growth and recovery.

A protein drink after training is quickly broken down into amino acids and absorbed. This is an extreme over-simplification but consider eating a chicken breast. Hypothetically, there are five stages of breaking it down to a point that it is amino acids and your body utilizes it. Whey protein mixed in water requires only three stages to be broken down for utilization. Whey isolate protein is a two-stage process. The protein supplement is available for the body to use quickly so you can understand how it can be supportive for growth and recovery. Taking a good multi-vitamin/ mineral supplement also is a good thing to help maintain strong bones and B vitamins are essential for protein absorption. Don't use supplements as meal replacements. Eat healthy and drink plenty of water. Water is an essential part of muscle and for proper kidney function. God bless and keep training.

Daryl Laws is a certified personal trainer and owner of Body Unlimited Inc., 325 Holly Hill Lane, Burlington, NC 27215. Contact him at 336-538-0012 or daryllaws@aol.com or on Facebook at http://www.facebook.com/BodyUnlimited.

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Protein supplements are considered food - Burlington Times News

Ever feel like you have done all of the conditioning in the worldand yet youstillcan't seem to make it through your floor routine? Are you feeling tired after only one hour of your four-hour practice?

The problem may not be in your conditioning regime but ratherin the foods that you are eating --orNOT eating.

Here are various different reasons that could contribute to a lack of energy:

Gymnasts need tomake sure they are getting enough magnesium in their diets through foods such asavocados, yogurt,spinach, nuts, and seeds. Add a spinach salad to your meal plan and top with seeds and avocados for a magnesium-rich meal.

If you are feelingfatigued, try to up your intake of foods rich in vitamin B12. Some great sources of B12 are organic, grass-fed meats;chicken and eggs;wild fish; and...ewww, yuck...liver! Think like a stone-age cavewoman and return to your meat-eating ways if you are always tired during practice!

A great way to get B12 into your diet is by eating eggs and chicken for breakfast. Try twoegg whites and onewhole eggscrambled with 3 ounces of shredded grilled chicken. Scramble inmagnesium and fiber-rich spinach for a delicious breakfast omelet.

Often in my nutrition seminars, I get many questions regarding the extra supplementation of vitamin B12 shots. Many times if athletes aren't getting or absorbing enough B12they will supplement through these shots. As a sports nutritionist, I always recommend that you ask your doctor before adding any supplements not found in "regular food" to your diets.

Iodine helps our glands function, which directly effects our energy and metabolism.It's also important for skin and brain health.Some foods rich in iodine are egg yolks, dried prunes, andwild fish such astuna and halibut as well asplants from the sea, including seaweed (nori, kombu, and wakame).Sushi, anyone?

In addition,complex carbohydrates (such asoatmeal, brown rice, quinoa,and sweet potatoes)help with energy production andkeepblood sugar stable.

Chia seeds: This ancient food is defined as "strength" in the Mayan language. Add to salads andgreen shakesor crunch on these powerful seeds filled with iodine, magnesium,fiber, and essential fatty acids.

Seaweed:It's rich in vitamins and minerals thatare non-toxic, non-GMO, and "organic" naturally. Try out seaweed salad andseaweed chipsor eat sushi rolls that are wrapped in nori! I have yet to meet a gymnast who doesn't like sushi with her gal pals!

Pineapple: My favorite energy food of the bunch. Pineapple is filled with magnesium anddigestive and anti-inflammatory compounds. What gymnast doesn't want energy, great digestion, and help for her sore muscles? Pineapple is a gymnast essential! Add it to fruit salads andsmoothies or eat plain for a delicious pre-workout snack!

Betsy McNally-Laouar is a personal fitness and gymnastics trainer certified in Sports Nutrition. She works with gymnasts all around the country online and through camps. If you need more help with gymnastics recipes, meal plans and fitness, check out her website,www.betsymcnally.comand email her at coach@betsymcnally.com or her Facebook page Betsy McNally Laouar Gymnastics Nutrition and Fitness Specialist

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The Gymnastics Kitchen With Betsy: Energy Foods For The Tired Gymnast - FloGymnastics