Nutrition. Vitamins. You.
What is Angina? Dr. Claire Arcidiacono, ND Angina or heart/chest pain is one of the first signs that many experience when they have heart disease. However there are other conditions that mimic angina. One of these is anxiety. Angina and anxiety share many symptoms …
Purples Hx and the Heart! Dr. Claire Arcidiacono, ND I wanted to take the time to talk about one of the most under rated products at Invite health. What product is this you ask? Why its Purples Hx! Purples Hx is an amazing combination …
ALLIE’S WEIGHT LOSS TIPS AND TRICKS
By: Allie Might, FMC, INHC, ATT
As we get into January, the hot topic always seems to be weight loss, as it’s probably one of the moth popular resolutions made…and also one that always seems to be one of the most difficult to accomplish. To help you accomplish your weight loss goals today, I’ve compiled some of my favorite go-to tips and tricks that work for me….I hope they are helpful for you too.
SET A REALISTIC GOAL
I’ve always found that when I set a goal that’s realistic, it helps me to stay on track and reach goals with ease. For example, let’s say someone wants to lose 50 pounds this year. It sounds like a lot and can be overwhelming. However, if that person breaks it down to 4-5 pounds a month, that is an easier focus, and something to celebrate each month as it’s accomplished.
PLAN AND PREP
Planning out healthy meals for at the start of each week can be a big help. This allows us to make sure we have all the ingredients on hand, as well as knowing what to prepare instead of “winging it” and potentially making unhealthy choices.
Getting into the habit of taking the meal plan and prepping takes this to the next level. Prepping allows you to have meals and snacks prepared and ready for consumption….all you need to do is heat it up. Prepare enough protein, veggies and some whole grains (i.e.: brown rice, quinoa) if you like and portion everything out into meal containers. You can even prep snack like fresh fruit for the week or containers of a cup fresh veggie sticks with two tablespoons of hummus.
WHAT TO CONSUME
Incorporating whole food options can be satisfying, nutritious and filling. These are the basic guidelines I like to recommend and have personally found useful, but keep in mind that this may vary depending on an individual’s health history and goals.
Keep fruit to 1-2 servings per day…i.e.: 1 banana, apple, peach or 3/4 cup of berries, grapes
Aim for 5-9 cups of veggies/leafy greens per day
Lean protein at every meal…i.e.: grilled boneless/skinless chicken breast, grilled/broiled fish, eggs and tofu
Whole grains as tolerated…i.e.: brown rice, quinoa, and oats
Healthy fats…i.e.: extra virgin olive oil, avocado, nut butters
WHAT TO AVOID
This is always a difficult one, as we all know what to avoid, but it’s always a good reminder. Try to avoid such items like processed foods including, but not limited to, frozen and canned foods, white foods (i.e.: white flour, bread and sugar), sugar and high fructose corn syrup and soda.
EXERCISE
Simply put, burning calories=weight loss. So, what’s the best way to burn calories? Well, it’s exercise. The Mayo Clinic recommends a combination of aerobic exercise (cardio) and weight/resistance training as part of complete and healthy workout. In addition to helping with weight loss, exercise can also benefit the bones, muscles and the circulatory system.
PROPER SUPPLEMENTATION
Protein Powder: Protein is essential for our tissues and is often associated with muscles and supplies important amino acids. It is recommended to get 7 grams of protein for every 20 pounds of body weight. Adding in a protein powder to a smoothie or shake as a meal replacement can offer diet benefits while supplying a fair amount of protein needed for the day. Try the InVite Health Whey Protein Powder or Plant Protein daily.
Green Tea: Green tea is a common drink and a well-known antioxidant. However, a study published through the National Library of Medicine shows that it can also be helpful for weight loss. It can be taken in pill form like the Green Tea Hx or my personal favorite, the Green Tea Tx which is a decaffeinated and concentrated liquid to be added to plain water or a cup of brewed green tea.
Probiotic: Many people are surprised by incorporating a probiotic to support weight loss. Studies have shown that as a probiotic helps to balance gut bacteria, it in turns aids in weight loss and maintaining a healthy weight. Adding in Probiotic Hx along with Probiotic Hx Weight can be helpful in working together to help reach your weight goals.
I hope you find these tips helpful as you work towards your weight loss goals for this year.
www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#protein-research
www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/
health.clevelandclinic.org/could-probiotics-help-with-weight-loss
WEIGHT LOSS~A TASTY WAY TO HELP REACH THAT GOAL By: Allie Might, FMC, INHC, ATT As we enter a New Year, a common goal for many people is to lose weight…and their mantra is usually “New Year, New Me”. But, how can we stick …
COCOA HX: THE DELICIOUS SUPERFOOD By: Allie Might, FMC, INHC, ATT When it comes to enjoying something indulgent and decadent, the first thing that comes to mind for most people is CHOCOLATE. It’s comforting as it takes us back to our childhood and brings …
Boosting Energy and Supporting Heart Health all with Ribose Complex
Dr. Claire Arcidiacono, ND
One of my favorite products for heart health is called Ribose Complex. This is an amazing and complete formula for keeping our heart healthy. Ribose Complex contains D-Ribose, Alcar, Malic Acid, DMG, Rhodiola, Coq10, Bromelain, Protease and Stevia.
Let’s start with D-Ribose. What exactly is D-Ribose or Ribose? Ribose is a type of sugar that is a part of ATP, which is the energy molecule our cells. What this basically means is that Ribose helps boost the energy in our cells. In fact studies have found that Ribose helps boost energy in the heart for those with coronary artery disease. Other studies have found that Ribose helps to increase the hearts energy after a heart attack. Ribose has also been found to improve heart function in those with congestive heart failure. Other studies have found Ribose can help the chambers of the heart to have enhanced function aka the heart works better. Lastly studies have found that Ribose improves overall heart function in those with heart disease.
Alcar is an amazing supplement you may have heard of for memory and brain health. But did you know it is also good for our heart health? Several studies show that L-Carnitine can help improve symptoms of poor circulation including peripheral vascular disease. Studies also show it can help with symptoms of angina. L-Carnitine has also been found to help decrease our risk of a second heart attack or the risk of heart failure after a first heart attack. Lastly, it has been found to help improve overall heart function in those with heart failure.
Our next item is called Malic acid. Studies have found Malic acid to be very protective of the heart when there is poor circulation. Sometimes when circulation is restored there can be damage to the cells. This is called reperfusion injury. Studies have found that Malic acid is very helpful in this situation. Other studies have found that Malic acid can be very helpful for heart disease.
DMG is another important ingredient in Ribose complex. DMG has been found to help improve heart function. Other studies have found that DMG can help with our cholesterol, triglycerides and even homocysteine.
The next item is a well-known herb called Rhodiola Rosea or just Rhodiola. Studies have found that Rhodiola is very helpful in improving heart health when there is reperfusion injury due to poor circulation or even when there is damage due to a heart attack. Rhodiola has also been found to help with arrhythmia as well as lowering blood fat. It has also been shown to lower the risk of blood clots. If you have listened to our radio show then you will know that this is a favorite of both Dr. Amanda Williams and Dr. Claire Arcidiacono!
Coq10 is one of the most recommended products for heart health. Studies have found that that those who started taking Coq10 within 3 days of a heart attack are less likely to have another heart attack or even experience chest pain. For those who have congestive heart failure according to studies Coq10 may help with the symptoms. Several studies indicate that Coq10 may help lower high blood pressure. Other studies indicate Coq10 can help recovery after having heart surgery. I could go on and on but I think you can tell that Coq10 is a winner when it comes to heart health. In my clinical experience it is very helpful in people who are looking to help keep their heart healthy.
The next 2 items are Bromelain and Protease. These are both proteolytic enzymes. This type of enzyme in general may be helpful for the heart because they have an ability to fight against clots. You can image them acting like packman eating up the clots.
Lastly we have Stevia. Interestingly stevia is very good for our heart. Stevia is interesting because studies show it is good at lowering LDL and increasing HDL! Any item that helps with our cholesterol is important for our overall heart health.
Overall, I find Ribose Complex to be an amazing formula for overall heart health. It is important to keep our heart healthy before we have a problem. Very often we get calls that start with “I have a family history of heart disease”. In that case I reach for Ribose Complex first since it contains so many ingredients to help our heart. Additionally, since it is a powder it is very easy to use. It can be mixed in water, juice and even smoothies! Don’t make smoothies? That’s fine! It can also be used in things such as applesauce or even yogurt.
Our next topic will be congestive heart failure, also known as a “weak heart”
Sources
1. https://www.webmd.com/vitamins-and-supplements/ribose-uses-and-risks
2. https://www.healthline.com/nutrition/d-ribose#TOC_TITLE_HDR_4
5. https://blog.davincilabs.com/blog/what-is-dmg-and-7-common-uses
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8898776/
10. https://www.healthline.com/health/food-nutrition/stevia-side-effects
