Written by Tatia Nelson, BS, MH, Iridologist
Specialty Diet Coach, Good Earth Natural Foods
Are you one of the millions thinking ahead to shedding holiday pounds and creating a healthier lifestyle in 2017? If you are looking to build a leaner and healthier body, don’t jump on the bandwagon of roller-coaster diets this year. Instead, try switching your focus to loading up on essential nutrition. You can do this by adding key supplements to the equation and getting your healthy lifestyle going.
How can supplements help with weight-loss? Simply by helping you feel satisfied, a feeling called “satiety.” In your brain, the hypothalamus monitors satiety through hormones. Raising satiety hormones can reduce your appetite. On the other hand, if you don’t get the right nutrition, a hormone called “ghrelin” increases and causes hunger cravings.1 For instance, if you lack a certain vitamin or mineral in your diet, you may get hunger cravings until you consume that nutrient. Once you satisfy that need, the cravings subside and satiety hormones increase so you feel satisfied again. This is why taking a multi-vitamin and multi-mineral are the first keys to supplementing.
Protein drinks are proven in studies to be one of the most satisfying supplements you can add to your daily routine. Protein naturally raises satiety hormones and lowers hunger hormones.¹ Getting enough protein feeds muscles, provides building blocks for DNA, and provides amino acids needed for clear brain function. One study showed that taking 55 grams daily of whey protein for 23 weeks increased weight-loss and fat-loss with no other diet changes in overweight or obese people.²
Deciding how much protein you need depends on how active you are. If you work out intensely for one or more hours per day, a basic rule of thumb is to take one gram of protein per pound of lean body weight.³ If you are not as active, you may do well on half of that dose.
Healthy fats, like essential fatty acids (EFAs), are found in fish oil, flax, chia, or other EFA blends, and can help nourish your entire body and may help increase fatburning.² Getting enough EFAs may even satisfy fat cravings. Typically, 1000 mg or more daily of these oils is a great starting point.⁴ One particular Omega 6 fatty acid, called conjugated linoleic acid or CLA, is specifically designed for fat-burn. It works by blocking an enzyme called lipoprotein lipase that breaks down fats in the bloodstream to prepare them to be stored in fat cells.⁵ To be effective at blocking fat storage, studies have shown that “taking 1.8 to 6.8 grams daily seems to decrease body fat mass, increase lean body mass, and reduce waist and hip circumference in some patients.”⁶ To help convert EFAs into energy in your cells, try taking them with Acetyl-L-Carnitine.⁷
Healthy metabolism for weight loss requires that your thyroid gland is healthy. The thyroid makes the hormones T3 and T4 that not only regulate your metabolism but help your body with energy production.⁸ To make T3 and T4, the thyroid needs natural iodine in combination with the amino acid L-tyrosine. L-tyrosine is also a building block to dopamine, adrenaline, and noradrenaline which can contribute to happier emotions and higher energy.⁹ Use food grade supplements containing natural iodine from products like kelp, dulse, or potassium iodide. It is important to get a minimum of 225mcg daily or higher.¹⁰ Helpful doses of Tyrosine can vary from 400mg to 1000mg or more.¹¹
When planning a healthy routine for 2017, remember that there’s no “magic bullet” for weight loss, but supplements can help with the equation. The body works like a well-tuned symphony and if each “instrument” is finely tuned with the right nutrition, the result can be a magnificent performance of optimum vitality! Good Earth Natural Foods has plenty of resources to help you find the right nutrition, including knowledgeable and friendly Wellness Consultants. It’s free to consult with them, so come in today and start your new healthy lifestyle!
- Hall, W. L., Millward, D. J., Long, S. J., and Morgan, L. M. Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr 2003;89(2):239-248.
- Baer, D. J., Stote, K. S., Paul, D. R., Harris, G. K., Rumpler, W. V., and Clevidence, B. A. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. J Nutr 2011;141(8):1489-1494.
- Bellissimo, N., Desantadina, M. V., Pencharz, P. B., Berall, G. B., Thomas, S. G., and Anderson, G. H. A comparison of short-term appetite and energy intakes in normal weight and obese boys following glucose and whey-protein drinks. Int J Obes.(Lond) 2008;32(2):362-371.
- Wojtowicz JC, Butovich I, Uchiyama E, et al. Pilot, prospective, randomized, double-masked, placebo-controlled clinical trial of an omega-3 supplement for dry eye. Cornea 2010 Oct 28. [Epub ahead of print].Tartibian, B., Maleki, B. H., and Abbasi, A. The effects of omega-3 supplementation on pulmonary function of young wrestlers during intensive training. J Sci Med Sport 2010;13(2):281-286.
- Zhang, G. M., Wen, J., Chen, J. L., Zhao, G. P., Zheng, M. Q., and Li, W. J. Effect of conjugated linoleic acid on growth performances, carcase composition, plasma lipoprotein lipase activity and meat traits of chickens. Br.Poult.Sci 2007;48(2):217-223.
- Blankson H, Stakkestad JA, Fagertun H, et al. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr 2000;130:2943-8.
- Stanley CA. Carnitine deficiency disorders in children. Ann N Y Acad Sci 2004;1033:42-51.
- Patrick L. Iodine: Deficiency and therapeutic considerations. Altern Med Rev 2008;13:116-27.
- Meyers, S. Use of neurotransmitter precursors for treatment of depression. Altern Med Rev 2000;5(1):64-71.
- Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2002. Available at: www.nap.edu/books/0309072794/html/.
- Belza, A., Frandsen, E., and Kondrup, J. Body fat loss achieved by stimulation of thermogenesis by a combination of bioactive food ingredients: a placebo-controlled, double-blind 8-week intervention in obese subjects. Int.J.Obes.(Lond) 2007;31(1):121-130.