Nutrition. Vitamins. You.
InViteⓇ Health has so many services offered with health care professionals from video calls to in person to phone calls. To learn more about the extent of our services listen now to Amanda Williams, MD, MPH going over wellness made easy here at InViteⓇ Health!
We are all exposed to so many different and damaging factors everyday from a variety of things such as food we eat, cleaning products, grooming/beauty products, mercury fillings, the air/environment, the workplace and social places. It is important to go through a detoxification process at least once a year to get rid of toxins and help optimum health benefits.
Blood Sugar
Written by Melissa Bistricer, MS, RDN
For further questions or concerns email me at mbistricer@invitehealth.com
The average American is consuming an average of about 17 teaspoons of sugar per day, which approximately adds up to 60 pounds of added sugar yearly. To put that into perspective for you that is about 6, 10-pound bowling balls!†
Sugar can damage our joints, bones, skin, eyes, and almost every part of our bodies. Too much sugar in the body can lead to hyperglycemia when the body is overloaded with sugar in the blood and the body lacks enough insulin. Insulin is a hormone that is made by the pancreas and helps to control the amount of sugar in the bloodstream and move it into the cells for energy. Hyperglycemia is commonly seen with disease states such as diabetes and metabolic syndrome. Although medications like steroids, being inactive, consuming excessive carbohydrates, or not getting enough insulin can lead to hyperglycemia. Not taking care of high blood sugars can lead to long term and short term damages. The long term effects can include macrovascular (large) and microvascular (small) blood vessels. This can further lead to a heart attack, stroke, or problems with kidneys, eyes, gums, feet, or nerves. Routinely we want to measure the average blood sugar levels in the blood within the past 3 months called the Hemoglobin A1C value. The hemoglobin A1C level commonly is used to diagnose prediabetes and diabetes to help manage prediabetes or diabetes.†
Nutrients, herbs and protein are beneficial to helping keep blood sugar levels balanced and limit sugar cravings. The foods we eat today will affect us hours, weeks, days, years later. We have the ability to change our lifestyles to limit the chance of developing Type 2 Diabetes or metabolic syndrome through diet, exercise, and lifestyle modifications!†
Carbohydrates which turn into glucose are our main source of energy and we need it for our brains to function properly. Different types of carbohydrates will have a different effect on the body. We have two types of carbohydrates which are simple to understand: complex and simple carbohydrates.†
Complex carbohydrates have long chains of sugar molecules that take longer to break down providing longer lasting energy to the body. The body has the ability to break glucose down slower because the body has to first break down the fiber in complex carbs to access the energy. Simple carbohydrates have shorter chain sugar molecules which break down faster into the body for energy causing a spike in our blood sugars. This initial spike is sometimes referred to as a “sugar rush” from sugary foods such as a chocolate bar or a can of Coca Cola. The function of the carbohydrate is to provide our bodies with energy, where complex carbohydrates do this more effectively.†
THIS HIGH-FIBER DIET IMPROVES GUT BACTERIA AND BENEFITS THOSE WITH TYPE-2 DIABETES >> Read Here!
Let’s consider the types of food containing carbohydrates as complex and simple can be important for a healthy balanced overall diet. Sugar comes in many forms and is generally hidden in packaged foods. It is important to be aware of this and shop smarter not harder.†
There is no right or wrong answer here as simple carbohydrates are presented in beneficial foods in our diets such as fruits, vegetables, milk and milk products. Foods we may want to limit or avoid from our diet are candies, sugary beverages, syrups, table sugar, fruit juice concentrates, processed foods with added sugar, such as baked goods or some cereals. Complex carbohydrates like white flour, white bread or cornmeal are missing the bran and germ resulting in lower fiber content having a lower nutritional value than whole grain foods. High complex carbohydrates that may help reduce the risk of Type 2 Diabetes are brown rice, barley, oats, spelt, legumes, vegetables, and nuts.†
We learn that it is important to look at the whole food rather than the type of carbohydrate as complex and simple carbs both have beneficial foods to consume when looking to reduce the risk of a high blood sugar spike in the bloodstream.†
While we know that there is nothing like replacing a balanced diet rich in whole fruits, vegetables, grains, and unrefined/unprocessed foods there are several studies to show supplements supporting healthy blood sugar balance, aiding insulin production, and working to reduce insulin resistance.†
–Chromium has been shown to aid in the regulation of insulin action and its effect on carbohydrates, protein, and lipid metabolism. Chromium picolinate has been studied to help with insulin resistance and reduce the risk of cardiovascular disease and type 2 diabetes.† 1
–Gymnema Sylvestre shows that the nutrient may have therapeutic uses specifically on blood glucose-lowering potentials. Gymnemic acid has been shown to prevent the absorption of sugar molecules by the intestine, leading to a reduction in blood sugar levels.†2
–Alpha-Lipoic Acid (ALA) is a powerful antioxidant that plays a role in supporting healthy blood sugar levels. ALA has the ability to help diabetics with peripheral neuropathy in pain due to free radicals being killed off. †3
–Cinnamon Bark Extract has been recently studied to assess if the consumption has an effect on fasting blood glucose, HgbA1c, and body mass index (BMI). The results indicated in national and international literature that cinnamon has an impact on reducing blood glucose levels in healthy individuals.†4
–Banaba Leaf extract comes from a native planet in the Philippines and Southeast Asia and has been researched to have an impact on anti-diabetic and anti-obesity factors. Corosolic acid in the Banaba extract has shown beneficial properties in various factors involving glucose regulation and metabolism. This includes cellular uptake of glucose, improved insulin sensitivity, and decreased gluconeogenesis, therefore lowering blood glucose levels.†5
The Blood Sugar Health Program has these nutrients within to unique formulas called Gluco HxⓇ and C-Betics HxⓇ. They are comprehensive supplements to help to support healthy blood sugar levels in conjunction with a healthy balanced diet.†
For further questions or concerns related to dietary and nutritional supplement recommendations email me at mbistricer@invitehealth.com
Sources
Are you someone who has never had allergies before and is feeling the effect? Allergy season is stronger than ever before. Learn more about NAC, a supplement that can help with your allergies today!
When your thyroid is overproducing, this is known as hyperthyroidism. This can create symptoms such as increased appetite with weight loss, diarrhea, intolerances to heat, swelling of the eyes, and enlargement of the neck due to the thyroid.
Overall Health
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Please see below for a complete transcript of this episode.
Hosted by Melissa Bistricer, RDN
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InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!
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Melissa Bistricer, RDN: [00:38] Welcome back to another podcast at InViteⓇ Health. You have probably heard that vitamins and minerals are important in your body. Today we’ll be talking about supplements to promote overall health. Deficiencies in these supplements can lead to negative impacts. So I wanted to talk a little bit more about the importance, the science and how it works in the human body, all of its functions, and what we can do to support taking multivitamins, Vitamin D3, magnesium, omega-3 fatty acid and CoQ10 the Ubiquinol form.† [01:08] My name is Melissa Bistricer, I am a registered dietitian. I am so excited to bring to you the nutritional aspect of nutrients here at InViteⓇ Health. Nutrition, Food for thought: Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted. Overall, health is extremely important now do not wait till it is too late. InViteⓇ Health promotes an integrative approach and providing vitamins into your daily life to increase your quality of life in conjunction with nutrients. It is also important to learn and include other lifestyle modifications like nutrition, exercise and sleep. These practices with the use of vitamins will promote optimal benefit in your daily life.†[01:52]
[01:53] Now let’s get on to talking about the five most important nutritional supplements to take for overall health. This can support individuals looking to maintain a healthy lifestyle through the use of supplements. But remember, diet is extremely important as well. Let’s dive deeper into the nutritional supplement that will benefit overall health. The core five are good quality InViteⓇ health multivitamins, vitamin D3, magnesium, omega-3 fatty acid and coenzyme Q10 the Ubiquinol form. † [02:24]
[02:24] Let’s start by talking about multivitamins. We know that multivitamins are used to fill nutritional gaps to make sure people are getting their daily intake of essential nutrients and aren’t under consuming these nutrients. A multivitamin is supplementing the nutrients that we are not getting enough of through food and may be deficient in which can cause serious illnesses, poor nutrition, digestive disorders and other health conditions. Multivitamins are micronutrients made up of vitamins and minerals that are essential for the body. They can not be produced in the body and therefore need to be consumed from outside sources such as foods that we eat or being supplemented.† [03:04]
[03:05] The typical American diet does not resemble what dietitians and experts recommend for fruits and vegetables and whole grains, which has very important vitamins and minerals. The Academy of Nutrition and Dietetics recommended getting essential micronutrients while eating a variety of a healthy, balanced diet. This is important to be realistic, and even if a diet is planned, well, it is not possible for every single person to choose foods containing the correct recommended amount that are essential micronutrients and they may fall short. However, it is hard to assume the population will get all their nutrients from food. As individuals, diets are lacking in the intake of vegetables, fruit and whole grains. With time consuming, a poor diet may result in several deficiencies leading to serious health conditions. Over time research has been done to assess the use of multivitamins and minerals to improve health. The vitality and utility of taking a multivitamin and minerals supplement has helped to fill small but crucial nutritional gaps. That have helped to prevent conditions such as anemia, neural tube defects and osteoporosis. There has been some evidence suggesting the use of multivitamins in regard to preventing cancer and the prevention of delayed cataracts and aspects of cognitive function as well.† [04:23]
[04:23] The National Health and Nutrition Examination Survey about half of the non industrialized civilians living in the US are taking a dietary supplement such as the most common one is a multivitamin mineral. The Dietary Supplement Health and Education Act of 1994 clarifies that supplements are for supplementing the diet and not for preventing or treating a disease. Again, that is extremely important to understand that supplements are for supplementing the diet and not for preventing or treating a disease. Therefore, let’s get into the details about why our supplements here at InViteⓇ Health are so unique and the benefits of purchasing them is that there are no synthetic products added, they are scientifically formulated under the cGMP, which stands for current good manufacturing practices.† [05:11]
[05:12] The Multivitamins support energy, vision and nutrient depletions. Our Core Multivitamin contains lutein and lycopene, which is specifically helping eye health that can help blue light damage and too much screen time. We all know how much we sit at the computers for multiple hours of the day, and these nutrients will help maintain the eye health from the blue light and screen time. The Men’s Multivitamin supports overall aging, sexual health, immunity, and vision. The Men’s has all the same nutrients as the Core Multi but has an additional four nutrients. It has quercetin, which is a flavonoid that supports respiratory circulation and prostate health. Black Cumin which helps lung metabolism and prostate health. Beta-Sitosterol helps healthy cholesterol levels and lastly, Maca helps to enhance endurance, mood level, sexual function and prostate health. The Women’s Multivitamin supports overall healthy vision, sexual health and energy. The Women’s has all the same nutrients as the Core Multi but has an additional four nutrients. It has iron bisglycinate, a gentle iron to not cause constipation or nausea. Collagen hydrolysate to support skin, hair, nails and joints. Purple Andean Corn Extract contains a flavonoids to help with the brain, eye, breast, and metabolism. And lastly DIM to help breast cervical health. The Performance Multivitamin has the same nutrients as the Core Multi but provides two additional nutrients that are powerful antioxidants. SOD and Rhodiola have performance enhancing nutrients to benefit any lifestyle. Specifically for athletes and individuals with diabetes.† [06:52]
[06:52] You may be thinking what is so unique about our multivitamins here at InViteⓇ health? They offer active forms of folate and methylcobalamin. This means the body has an easier time metabolizing these nutrient. The active form of folate supports protection of the brain, heart and cellular protection as well as the active form of Methylcobalamin, also known as B12, which is the active form to support nerve and brain health. † [07:18]
[07:18] 1-25 dihydroxy vitamin D3 is cholecalciferol the active form of vitamin D3. That is a lipid soluble compound that plays a significant role in calcium homeostasis and bone metabolism. Vitamin D naturally comes from sunlight, but with time, people are getting less sunlight, spending more time inside. According to Cleveland Clinical Mercy Hospital states that approximately 42% of US Americans are deficient in vitamin D. This can be because vitamin D comes from sunlight and from minimal food sources such as eggs or sardines. Most Americans are not getting enough sunlight and can have issues with prescribed medications depleting vitamin D stores leading to the need for supplementation. Vitamin D is needed in order for calcium to be absorbed in the body. Calcium is the main component of bone health. Therefore, vitamin D has to be present in the body to be able to absorb calcium. Vitamin D supplementation should be prescribed according to your lab value. If you are on the lower end of 20, then you may want to take the vitamin D3 3000 IU. If an individual only needs a maintenance dose, then they may just need the vitamin D3 1000 IU. Vitamin D dosing really depends on your lab value to assess the appropriate amount for your specific body needs. Low levels of vitamin D can lead to serious health conditions, especially as people age. We hear about the prevalence of the elderly breaking their hips or fracturing other bones. This can be due to the limited exposure to the sun as they age and not getting enough of the active form of vitamin D leading to more complications such as fractures or even worse, osteoporosis.† [09:04]
[09:06] According to the Science daily, if an individual does not have sufficient magnesium levels, then vitamin D cannot be metabolized. This means that vitamin D is stored and inactive for about 50% of Americans. Magnesium is important since it plays many different roles in the body. Magnesium is a cofactor in more than 300 enzymes that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve transmission, neuromuscular conduction, single transduction, blood glucose control, and blood pressure regulation. Magnesium is important for structural functions of proteins, nucleic acids, or mitochondria. Low levels of magnesium generally will not cause any issues, but severely low magnesium can increase the risk of high blood pressure, heart disease, type two diabetes, or osteoporosis. According to the National Health and Nutrition Examination Survey they report nearly half of Americans have inadequate intake from food or water of magnesium. Therefore, not consuming an estimated average of requirement of 350 milligrams depending on age and gender.† [10:14]
[10:15] At InViteⓇ Health we have two ways you can buy magnesium, either magnesium glycine or magnesium citrate. Magnesium glycine is quickly absorbed and binds itself to a non essential amino acid called glycine and it is not proven to have a stool softener effect. Magnesium citrate provides a natural regulatory activity due to its strong bond to citric acid. This form attracts water and helps for the occasional constipation, causing diarrhea essentially. It is best to start low and slow it with magnesium supplementation as it can have a bowel softener effect for some individuals, starting with 200 milligrams at night and see how you feel and the intensity of the bowel movements then determine if you can increase or stay at 200 milligrams.† [11:02]
[11:02] Over the past 200 years, there has been an increase in scientific scrutiny on the public interest in omega-3 fatty acids. Omega-3 fatty acids have been proven to help anti-inflammatory cytokines, antiarrhythmic, and antithrombotic properties. Fish and fish oils are high in omega-3 fatty acids specifically in EPA and DHEA, which are in fatty fish. Alpha lipoic acid, also known as ALA, is also an omega-3 fatty acid, but is discussed less due to alpha lipoic acid. Being a plant based product such as only in seeds, green leafy vegetables, nuts, and beans. Omega-3 are found in fish, which have been broken down in the form of EPA and DHA. While omega-3’s in plant foods may not have been, this essentially means the body will need to convert DHEA and EPA further. The reason why fish is the preferred form to get EPA and DHA is because it leads to more significant health benefits. This is because the EPA and DHA are generally found in foods, but in the Westernized diet, individuals are not getting a sufficient amount of omega-3 fatty acids. Omega-3 fatty acids has the potential to reduce the risk of cardiovascular disease, reducing inflammation, and lowering triglyceride levels.† [12:23]
[12:23] There are three options in InViteⓇ that provide you with the benefits without having to eat fish. If you really dislike it. There is the fish oils, krill, oil and flaxseed. Fish oils are derived from cold water, oily fish which have the best source of omega-3 fatty acid, EPA and DHA. This helps to support your brain, memory, mood, and cognition health. Krill Oil Advanced has Antarctic source shrimp that supplies DHA and EPA. The anthocyanins that are provided have powerful antioxidants that help to support heart health and inflammation. If you have an allergy to fish or shellfish, the alternative is to use the High Lignan Flaxseed Complex or the Organic Flaxseed Powder. Flaxseed supplies omega-3 fatty acids to support heart and brain as well as omega-6 and omega-9 fatty acids. Omega-6 supports immune health and omega-9 supports circulatory health. This is a great alternative to fish or krill oil. The dose for the fish, krill or the flaxseed complex are two capsules per day, and the organic flaxseed powder is between 1 to 3 scoops per day added either to yogurt or water. † [13:32]
[13:32] Lastly, let’s talk about the importance of CoQ10 and specifically the Ubiquinol form an energy source. The body naturally produces CoQ10, which is an antioxidant that helps with growth and maintenance. With age or certain medications such as statins, diuretics, blocking agents or acetaminophen like Tylenol the levels in your body start to decrease. Which can result in low energy, fatigue and other health concerns. Coenzyme Q10, which is Ubiquinol, is the preferred form as it is the reduced form of CoQ10, which is more absorbable and ubiquinone is an oxidized form. Ubiquinol is needed for energy, without Ubiquinol, you will not have energy in the body.† [14:15]
[14:16] The role of CoQ10 has shown to help in the mitochondrial coenzyme, which is essential for production of ATP. Otherwise simply known as our energy. Cardiac cells are extremely sensitive to the deficiency of CoQ10, which can be produced by cardiac diseases. Therefore, CoQ10 supplementation has the ability to help prevent and treat heart alignments to improve cellular bioenergetics. It has also helped to lower LDL oxidation and the progression of atherosclerosis. CoQ10 can also decrease pro-inflammatory cytokines, decrease body viscosity to help patients with heart failure or coronary heart disease. Significant improvements have been seen by taking CoQ10 with patients going through heart failure, hypertension, ischemia, heart disease, and other cardiac illnesses. The dosage for Ubiquinol is generally for the age of 40 years older under 60 milligrams is sufficient. If you are over 60 years old, 120 milligrams is sufficient depending on your health conditions as well. † [15:20]
SHOULD YOU USE COQ10 OR GINSENG FOR ENERGY? – INVITE HEALTH PODCAST, EPISODE 337 >> Listen Now!
[15:20] Let us briefly talk a little bit more about the diet as the Academy of Nutrition and Dietetics recommend getting essential micronutrients while eating a variety of healthy, balanced diet. Again, we know that some people can eat a healthy diet and still need certain supplements to help ensure they are replenishing any nutrients that may be depleted based on lifestyle factors. A healthy overall diet is based on an intuitive eating mindset. Intuitive eating is defined as a non dieting approach to have a balanced diet. Some might be more familiar with following the “Choose My Plate” guidelines with three main concepts for you to remember and planning a healthy, balanced diet are the three P’s pick, plan, and portion. The idea is to pick healthy choices, prepare foods in the healthiest way and portion to make sure you are eating proper portion sizes that your body may need. A plate should look like a quarter of protein, a quarter of carbs. And lastly, the most important, a half of your plate should be non-starchy vegetables. Non-Starchy vegetables are examples are broccoli, carrots, zucchini, eggplant, or mushrooms. Key takeaways are that half of your carbs should come from whole grains, including vegetables, fruits of all different colors, and switching from fat free to low fat dairy products, drinking low calorie or no calorie beverages, choosing lean proteins versus high fat proteins and increasing physical activity.† [16:45]
[16:45] So getting exposure can come in different ways. My advice to you is to use one of our multivitamins, which has an excellent array of vitamins and minerals. Then we spoke about four other core vitamins to take daily, which is magnesium, vitamin D, fish oil or krill oil. And lastly, CoQ10, the Ubiquinol form. This can benefit your overall health and targets to benefit the multitude of pathways in the body. You can go check out the products sold here at invitehealth.com and if you have any further questions, you can always chat with myself as a nutritionist or any of our health care providers to assist you here at invitehealth.com or you can email me at mbistricer@invitehealth.com.† [17:24]
[00:17:24] I am Melissa Bistricer, RDN ready to share the knowledge to help you modify your lifestyle to live a happier, more successful life. I’m looking forward to continuing to provide you with educational podcasts and blog post, Again, nutrition, food for thought: Time and Health are two precious assets that we don’t recognize and appreciate until they have been depleted. Have a great day and tune in for the next podcast coming your way soon.† [17:24]
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