Healthy Q & A: How to Choose the Right Weight Loss Supplement

Q: I am so confused with the different weight loss supplements available. Could you please give a brief rundown of the main weight loss supplements so I can see the differences between them?  One of my resolutions for the New Year is to get into better shape.

A: There are so many different weight loss supplements available, which can be helpful for different reasons. I’ll list the main benefits of some of the most common weight loss supplements below, in the hopes that it helps you to find the one that’s right for you.

Garcinia cambogia
Garcinia cambogia is also known as Citrimax, and its active ingredient, HCA, has been in numerous studies over the years for its benefits to weight loss. 

It works in part by inhibiting an enzyme that stores sugars and carbohydrates as fat, blocking the process of fat production.

Garcinia cambogia can help lower both cholesterol and blood pressure.

For the best results for weight loss, it’s recommended to take 500-1000mg of HCA three times a day, 30-60 minutes before a meal.  In the studies, higher dosages produced more weight loss.  It is an effective weight loss aid, though it’s important to take the recommended dosages.

Raspberry Ketones
Helps the body to break down fat inside cells, which in turn helps the body to burn fat faster. 
They are also claimed to increase levels of adiponectin, a hormone that helps to regulate fat metabolism.

Green Coffee Bean Extract
Helps to increase fat burning and metabolism. 

It is thought to affect how the body handles blood sugar and metabolism. It also may help with reducing blood pressure.

CLA
Helps the body to burn fat, but doesn’t raise metabolism so it can be taken in the evening without interfering with sleep. Studies say you have to take 3-4 grams a day for optimum effectiveness.

Hoodia
Suppresses appetite and does not raise metabolism.

5-HTP
Helps weight loss by reducing stress eating and also boosts serotonin. Do not take H-HTP in conjunction with SSRI antidepressants.

Glucomannan
A special type of fiber that increases many times its size in the stomach, so makes a person feel more full so that they eat less.  Does not raise metabolism, so it can be taken at night.                                                                                                                                                      
Whey Protein
A very well absorbed and quickly utilized form of protein sourced from dairy products. Increasing protein consumption can help a person to feel satisfied, longer, often leading to a reduction in calories. Whey protein also helps with muscle repair and synthesis after exercise.

We also have a brand new supplement I thought I would mention- Jarrow’s Slim Whey. It combines 1500mg of garcinia cambogia with 15 grams of whey protein concentrate. 
 

Come by the health food store and we’d be happy to help you to find the supplement that’s right for you to aid in reaching your weight loss goals. As with anything, there is no magic pill for losing weight (sadly!); though the above supplements can be extremely helpful in combination with diet and exercise to help in weight loss.

Healthy Q & A: Protein Shakes for Weight Loss

Q: I’ve heard protein shakes are good for weight loss, but there are so many choices I don’t know what is the best (or even if protein shakes will help).  Do you have any advice?

A: Protein can be a fantastic aid to weight loss.  Adding additional protein to your diet can help you to feel more satisfied, which can help with dieting.  Protein also helps with muscle recovery after exercise.  For best results for building muscle, a protein shake should be consumed within 45 minutes after a workout.  All of the below protein powders can be mixed with water in a shaker cup, or milk for a creamier shake.  A scoop of protein powder is also wonderful addition to a smoothie.

When it comes to protein shakes for weight loss, not all shakes are created equal.  We have three different protein shakes that I would especially recommend as weight loss aids.  The first is a brand new one we’ve found, Betty Lou’s Low Glycemic Protein Shakes.  I’m particularly fond of it since it is a whey protein shake (whey is a protein from milk which is very easily absorbed), that has fibers added to help increase the feeling of being satisfied.  It also has vitamins, minerals, fatty acids, and enzymes added, and is sugar, gluten, and soy free.

Another great protein shake I’d recommend is Jarrow Formulas Greek Yogurtein.  I wrote a feature on it a few months ago, since I was so impressed with it.  It combines quick absorbing whey protein, with a second milk protein, micellular casein, which is very slowly digested.  Since it stays in the stomach a long time, it can help you to feel full for longer period of time.

The final protein shake I’d recommend is Garden of Life’s Raw Fit.  It is different from the previous two in that it is a dairy free, plant based protein shake.  It sets itself apart as a weight loss protein shake since it has additional diet aids like green coffee bean extract, as well as chromium and cinnamon for balancing blood sugar.  It also contains vitamins, minerals, fiber, enzymes, and probiotics.  It’s a fantastic protein shake suitable for dairy free and vegan diets.
 

Holiday Wellness Survival Guide

The holidays are a wonderful time of joy, togetherness, and goodwill… but they can also be a time of stress, anxiety, digestive maladies, and weight gain. I put this Holiday Wellness Survival Guide together to hopefully cope with the latter so we can experience more of the former.

Stress and Anxiety

December usually heralds in party after party while we juggle work and family. While these get-togethers can be wonderful, they can also cause a great deal of stress and anxiety. L-Theanine is an amino acid derived from green tea that works very well to curb anxiety, without tiredness. Studies have shown that theanine stimulates alpha brain waves, which are associated with relaxation and mental clarity. Theanine can be taken daily or just on days when you know you’ll be going into a situation that can be stressful. Another supplement that many people find helpful for stress and anxiety is the herb valerian, which is known by many as “nature’s Valium”. Valerian is best known for its benefit as a sleep aid, but in lower doses, it is very effective at reducing anxiety, though unlike Xanax or valium it is completely non-addictive.

Digestion

The holidays are a time when we eat many foods that we ordinarily don’t, and that fact can bring on many digestive complaints like bloating, stomach upset, and gas. Digestive enzymes are very effective in treating digestive complaints at the cause instead of simply trying to mask a symptom of poor digestion.

 Our bodies naturally contain digestive enzymes, though the number of digestive enzymes naturally present in our bodies decrease as we age, increasing digestive problems. Digestive enzymes work by helping to naturally break down food in the stomach, so that food is digested more easily. How many times have you overeaten and then felt like there was a brick in your stomach? Digestive enzymes help with that problem. By helping food to digest properly, they can help keep problems like bloating, stomach upset, and gas away since food is more easily digested.

Avoiding Weight Gain

Weight loss, or wanting to avoid packing on holiday pounds is on many people’s minds this season. It’s easy to overeat and consume many more calories than we ordinarily would at holiday parties. A good suggestion is to avoid “grazing” at holiday buffets. When you take the time to fill up a plate and sit down to eat it can help you realize how much you’re eating instead of mindlessly eating calorie after calorie standing over the appetizer table. One supplement that can be especially beneficial to prevent holiday overeating is glucomannan.

Glucomannan is a type of fiber (available in easy to swallow capsules) that expands many times its size in a person’s stomach, helping them to feel more full. By taking glucomannan before a holiday party it can help you to feel more in control of your eating, since you won’t feel as hungry. Glucomannan is nice because it’s stimulant-free, so it can be taken at night and won’t keep you up when it’s time for sleep. 

Staying Healthy

As the weather gets colder, sickness becomes more and more prevalent- a lack of fresh air and being indoors is a big contributing factor. There has even been recent research that has suggests that much of the increase in illness during winter is as a result of vitamin D deficiency (our body manufactures vitamin D from skin exposure to sunlight). One recent study involving African-American postmenopausal women found a 60% reduced risk of colds and influenza for those taking 800 IU/d vitamin D3 and 90% reduced risk for those taking 2000 IU/d.

Elderberry syrup is another supplement which is great for the immune system- especially combating against viruses, specifically the flu. In one study, a clinical trial on patients displaying full-blown flu symptoms took place in Israel in the middle of a flu epidemic. Half were given the black elderberry extract and half a placebo. Within 48 hours 75% of patients who had been given elderberry had clearly improved and within 72 hours 90% were symptom-free. Only 16% of patients on placebos had shown any improvement after two days, and the rest took at least six days to recover. 

Another supplement that is especially effective on viruses is a mushroom complex called AHCC. AHCC is a common supplement to be taken by cancer patients, for its anti-tumor benefits, but is beneficial in combating the flu as well. AHCC is commonly prescribed in Asia for immune health. Both human and animal studies have shown AHCC’s ability to enhance the activity of natural killer cells (NK cells). Those NK cells are the first defense for the body’s immune system and are able to launch a rapid attack against foreign invaders like bacteria and viruses while the other parts of the immune system are still mobilizing. A quick immune response to bacteria and viruses can often make the difference between getting sick or staying well.
 
The last supplement I’d recommend that’s a favorite of ours for immune health is Irwin Naturals Immuno Shield, which is a very well put together combination of several different herbs, probiotics, and more to help boost the immune system. It can be taken in low doses as a preventative measure, or in higher concentrations if you do get sick. We’ve found it really does help to get you better faster.

Healthy Q & A: Weight Loss

Q:

I’ve been hearing a lot about garcinia cambogia.  It was on Dr. Oz and he made it seem amazing for weight loss.  I just wanted to hear what you thought before taking it.  Does it really work?

A:

The hot new thing that has been promoted on Dr. Oz is garcinia cambogia for weight loss.  Some things on the show I’m skeptical about, often due to lack of research available, but garcinia cambogia is one product that can really be helpful to take.

Garcinia cambogia is also known as Citrimax, and its active ingredient, HCA, has been in numerous studies over the years for its benefits to weight loss.  It works in part by inhibiting an enzyme that stores sugars and carbohydrates as fat, blocking the process of fat production.

Instead of being converted into fat, sugar and carbohydrates are converted into glycogen, a fuel that is stored in the liver and muscles that is converted into energy.  By raising the body’s levels of glycogen, it can also help with reducing appetite, since it tells the body that its fuel tanks are full.   HCA (the active ingredient in garcinia cambogia) can also help to raise the body’s level of serotonin, which helps with boosting mood as well as reducing stress eating.

One study found that people who took garcinia cambogia lost 12 lbs in eight weeks where the placebo group only lost 3 pounds (all participants in the study agreed to walk for 30 minutes a day, five days a week).

There is no such thing as a miracle pill for weight loss (unfortunately!), but garcinia cambogia really does seem to be something that can help the battle though.  Other studies have found that the active ingredient in garcinia cambogia can help lower both cholesterol and blood pressure.

For the best results for weight loss, it’s recommended to take 500-1000mg of HCA three times a day, 30-60 minutes before a meal.  In the studies, higher dosages produced more weight loss.

We particularly recommend NOW Food’s Super Citrimax.  It combines the extract of garcinia cambogia with chromium for balancing blood sugar and reducing sugar cravings as well as ginseng for increased energy and iodine for thyroid support.