Health First Alert Volume 1 Issue 15

Our weight and physical condition can have a major impact on our overall health. Being overweight or obese is associated with many health-related condi-tions. The risks of type 2 diabetes, cardiovascular disease, high blood pressure, osteoarthritis, gallblad-der disease and various cancers all increase in the upper BMI (Body Mass Index) levels.1,2,3 (see BMI chart). There is now even a medical term for health issues related to being overweight (see “What is Metabolic Syndrome?”). As you can see, maintaining a healthy weight is no longer a vanity issue – it is a health and longevity issue!

Over 23% of Canadians over 18 are classified as obese, with another 36% considered overweight.4 If you are one those struggling with weight-related challenges - you are not alone. But what can be done?

Two key factors in weight management are diet and exercise. Eating a balanced diet rich in vegetables, fruits, fibres and lean meats, while avoiding sugar and fat-laden convenience foods are key to reducing weight. Combating today’s increasingly sedentary lifestyles by getting physical exercise through ac-tivities such as walking, running, swimming or sports will increase the body’s metabolism, allowing it to work off calories.

As you take steps to bring your weight back to healthy levels, you might consider a program of natural sup-plements to boost metabolism, assist in managing blood sugar levels and provide digestive support, to increase your chances of success.

Metabolism & Weight ManagementMost cases of weight gain are caused by an energy imbalance where people consume more calories than their system can utilize. To lose weight, an energy deficit is required. This can be done by reducing intake of calories or by burning more calories through physical activity or ideally through a combination of both methods.5

Metabolism is the body’s chemical process of trans-forming food into energy. During metabolism the elements that make up calories, carbohydrates, fats

reason that Bioperine™ is able to increase the ab-sorption of nutrients into the cell in clinical studies.

Metabolism & Thyroid ConditionsMany people who experience weight-gain problems can trace the root cause to disorders of the thyroid. The thyroid gland is responsible for regulating the body’s metabolic rate. Thyroid problems affect an estimated 5% of the Canadian population, with the majority being undiagnosed.13 Women are more commonly affected by thyroid conditions than men.

Hypothyroidism, or an underactive thyroid, is the most common thyroid issue. An underactive thyroid can lead to weight gain and fatigue, as the body’s me-tabolism does not utilize excess calories properly. Hy-perthyroidism, or overactive thyroid, can often lead to weight loss, but it also increases appetite, which can lead to weight gain if the individual increases caloric intake excessively.14

The gum resin from the Indian herb guggul (sometimes referred to as guggulipids) has shown some promise for having a stimulating effect on the thyroid in animal tests.15 A specific marker in guggul increased the iodine-intake of the thyroid gland, but human studies are needed for further confirmation. Guggul gum’s benefits give the potential for weight loss as was evidenced in studies conducted in India.16

Guggul gum has also been studied for its effective-ness in safely reducing triglycerides and high LDL (low-density lipids) cholesterol – two common side-effects of being overweight or obese.17

Blood Sugar Levels & Weight ManagementSugar-laden diets, low physical activity and stress which are so prevalent in today’s busy lifestyles, can contribute to a condition known as IGT (impaired glucose tolerance) – a condition which is often expe-rienced prior to the onset of diabetes.18 When we ex-perience glucose intolerance, it means that our body has reduced sensitivity to insulin and increased levels of glucose can then occur in the blood. This can have a negative effect our weight management efforts, not to mention overall health (kidney, cardiovascular and nerve damage, vision impairment).18

More specifically, stress and poor diet can cause our bodies to become depleted of the important trace mineral chromium. When our chromium level is low, the body releases the hormone cortisol. Cortisol works contrary to insulin, which manages blood sugar levels, by increasing cellular resistance of insulin and also stimulates appetite and binge-eating.

By supplementing with the mineral chromium, we can help the body metabolize carbohydrates and fats while providing it with support for healthy glucose metabolism.19 Healthy glucose management results in glucose being turned into cellular energy.

There are several forms of chromium available for supplementation. In recent years, many companies have promoted chromium picolinate as the best source of chromium. Studies on chromium absorption, however, have shown that the bisglycinate form of

Don’t weight!Trim to a healthier you today!

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and proteins are mixed with oxygen to create the energy we need for life functions.5

While it is incorrect to say that those who are over-weight are so because of a low metabolism, studies show that a low rate of energy expenditure typically leads to future weight gain.6 Thus, by assisting the body to burn calories, we can help to address the imbalance of caloric intake to usage ratio and prevent weight gain or achieve weight loss.

Green tea extracts, which contain the flavonoid ECGC (epigallocatechin gallate) and caffeine, have been shown to assist in weight management when used in a program of reduced caloric intake and increased physical activity.7

Green tea naturally contains a

polyphenol called epigallocatechin gallate or ECGC. It is believed that ECGC stimulates thermogenesis.8 Thermogenesis is the stimulation of heat in an organism. There are different types of thermogenesis, including EAT (exercise-associated thermogenesis) and DIT (diet-induced thermogenesis). Exercising helps one to lose weight by stimulating EAT and the ECGC in green tea helps one to lose weight by DIT.9 Green tea’s many polyphenols also make it a powerful antioxidant to reduce the effects of stress and aging on the body and improve cardiovascular health.10

Another component of green tea and other natural ingredients such as guarana is caffeine. While one does not want to consume an excess of caffeine, which can

result in sleeplessness or nervousness, there is evidence that moderate amounts of caffeine

can aid in thermogenesis, suppress appetite and act as a diuretic to reduce excess water – all of which can aid weight loss.11

Another natural ingredient that can generate internal heat is black pepper. A patented extract of

black pepper (piperine), known as Bioperine™, has been dubbed

a thermonutrient for its ability to generate energy at the cellular level.12 This thermo-genesis function is believed to be the

chromium, a chromium niacin amino acid chelate (branded as Chromium Chelavite®), is actually better absorbed than the picolinate form. Chromium picolinate showed an absorption rate of only 37.5% compared to chromium bisglycinate at 57.5%.20

Chromium bisglycinate supplementation has been shown to reduce levels of cortisol by 19-27% in studies, increasing insulin sensitivity.20

An extract of a plant-based ingredient that we are all familiar with on a daily basis, cinnamon, also has potential for helping to support healthy glucose metabolism. Several studies done on humans have shown that cinnamon is able to reduce glucose blood levels and increase insulin sensitivity, as well as lower LDL cholesterol levels.21

Digestive Support & Weight ManagementEstablishing a healthy digestive system is important to overall health. The digestive system is responsible for extracting the nutrients we need from our food and turning them into energy. It then removes unneeded waste materials as stool. Maintaining a healthy digestive system helps to prevent constipation, hemorrhoids, heart burn, and irritable bowel syndrome (IBS).22 People who are overweight or obese are more likely to have digestive health problems.23 Digestive health problems commonly occur in those consuming diets that are high-calorie, high-fat and low in dietary fibre, combined with lack of physical exercise.

If we are above our ideal BMI ratio, changing our diet and getting sufficient exercise are key to addressing digestive issues. In changing our diet, increasing the content of dietary fibre can be one of the most effective ways to improve health and address weight issues. Most North Americans eat less than half the recommended amount of dietary fibre, which is troubling, as the more calories we consume, the more dietary fibre we require.24

Dietary fibre is the roughage, or indigestible portion of plant-based foods that passes through our digestive system. There are two types of dietary fibre, both with their own unique health benefits:

Soluble fibre: Indigestible fibre that goes through to the intestinal tract to be fermented by bacteria. Soluble fibre absorbs water to form a gel that traps substances related to high cholesterol and prevents sugar absorption. Examples include fruits (apples, oranges), psyllium, oat bran. oats, barley, nuts, seeds, beans and lentils.

What is Metabolic Syndrome?

Metabolic syndrome (MetS) is a term used to describe the risk factors of being overweight and obese. In the North America, metabolic syndrome is considered at epidemic levels affecting 25% of the adult population.

Having 3 of the 5 following conditions is considered a diagnosis of metabolic syndrome:

• Large waistline/excess abdominal fat

• High blood triglycerides (a type of fat)

• Low HDL cholesterol (“good” cholesterol)

• High blood pressure

• High blood glucose levels

The more of the risk factors a person has, the greater one’s risk of heart disease, stroke and diabetes. The risk factors of metabolic syndrome can be reduced through a healthy lifestyle, focusing on improving diet, physical activity and reducing excess weight.

Source: U.S. Department of Health & Human Services. http://www.os.dhhs.gov/

Body Mass Index (BMI)Health Risk Classification According to Body Mass Index (BMI)

To calculate your BMI: BMI = weight(kg)/height(m)2 or search Google for “bmi calculator Canada” to use Health Canada’s BMI calculator (www.hc-sc-gc.ca).

Note: For persons 65 years and older the ‘normal’ range may begin slightly above BMI 18.5 and extend into the ‘overweight’ range.

Source: Health Canada. Canadian Guidelines for Body Weight Classification in Adults. Ottawa: Minister of Public Works and Government Services Canada; 2003.

Insoluble fibre: Indigestible fibre that bulks stool, quickening its passage through the intestinal tract, preventing constipation. Examples include green beans, seeds and nuts, whole-wheat products, flax seed, green leafy vegetables and fruit skins.

Our typical diet is 75% insoluble fibre and 25% soluble fibre.25 Most fibre-rich foods contain some of each type of fibre.

Inulin: A unique dietary fibre A unique soluble fibre called inulin, is gaining attention due to ongoing clinical studies showing a wide-variety of health benefits. Inulin is a polysaccharide found naturally in many healthy plant foods: bananas, asparagus, onions, garlic and artichokes.

Inulin is not absorbed in the stomach and is available for fermentation by healthy bacteria in the large intestine. Inulin has prebiotic properties that increase beneficial intestinal flora such as bifidobacterium while decreasing harmful bacteria.26 Bifidobacterium is associated with immune health, good digestion, lower LDL cholesterol and triglycerides and shortens the time fecal matter spends in the colon.27

As a soluble fibre, inulin helps to slow digestion in the stomach. This is beneficial for increase satiety (feeling “full”) to help curb appetite and slows the release of glucose into the blood.28

Inulin is not a laxative, but does promote regular bowel movements and prevents constipation.29,30

While inulin is a soluble dietary fibre, it is not a bulking fibre like psyllium. Therefore, it can be consumed with or without water.

Inulin has been shown to increase the absorption of minerals such as calcium.31

Inulin is very safe. Minor bloating or gas during initial usage period is the only reported side-effect. Allergic reactions to inulin are rare.

While many of the benefits of inulin have theoretical benefits for weight management, recent studies have specifically focused on inulin and weight management. A study done at the University of Calgary, showed that overweight patients experienced reduced glucose levels, increased satiety and increased weight and body-fat loss when taking inulin vs. a placebo.28 A second study showed that inulin increased satiety and decreased weight gain in puberty-age teens.32 These effects are believed to be due to inulin increasing hormones related to satiety and lowering hormones related to hunger.28

Nopal: Insoluble fibre supportNopal or prickly pear cactus is a plant that has been traditionally used in Mexico for its health benefits. Rich in insoluble fibre (it also contains soluble fibre), nopal helps to move stools through the digestive tract efficiently. It has also been studied for its ability to reduce and maintain blood sugar levels and LDL cholesterol.33,34

“Don’t weight! Trim to a healthier you today!” continued from page 1

Classification BMI Category (kg/m2) Risk of developing health problems

Underweight < 18.5 IncreasedNormal Weight 18.5 - 24.9 Least

Overweight 25.0 - 29.9 IncreasedObese class I 30.0 - 34.9 HighObese class II 35.0 - 39.9 Very highObese class III >= 40.0 Extremely high

Product Benefits Ingredients Directions

Metabo- First

Helps in weight management when used with a program of reduced intake of dietary calories and increased physical activity (if possible). Source of antioxidants for the maintenance of good health.

Each capsule contains:

Green tea leaf extract. . . . . . . 100 mg(Camellia sinensis L. Kuntze) 36% / 36 mg EGCG (epigallocatechin gallate) & 20% / 20 mg caffeine

Guarana seed extract . . . . . . . . .20 mg(Paullinia cupana) 22% / 4.4 mg caffeine

Guggul gum oleoresin extract . . . . . . . . . . .100 mg(Commiphora mukul) 2.5% / 2.5 mg guggulsterones

Bioperine® Black pepper fruit extract . . . . . . . . . . . . . . . . 1.5 mg(Piper nigrum) 95% / 1.4 mg piperine

Recommended dose:

Adults: Take 2 capsules 3 times daily with meals. Consult a health care practitioner for use beyond 12 weeks.

GTF Chroma- Cinn

Provides support for healthy glucose metabolism

Helps the body to metabolize carbohydrates and fats

Each capsule contains:

Chromium (Chromium bisglycinate) . . . . . . . . . . . . . . 200 mcgChromium Chelavite®

Cinnamon bark . . . . . . . . . . . . . . . .25 mg(Cinnamomum cassia) 10:1 extract, equivalent to 250 mg

Recommended dose:

Adults: Take 1 capsule twice daily between meals.

Pre-Bio Fibre

Source of fibre for the maintenance of good health

Helps promote the growth of friendly intestinal bacteria for the maintenance of intestinal health

Each capsule contains:

Fructanex® Inulin [Jerusalem artichoke (Helianthus tuberosus) tuber] . . . . . . . . . . . . . . 543 mg(Supplying 500 mg of dietary fibre)

Nopal Cactus . . . . . . . . . . . . . . . . . . .50 mg(Opuntia ficus-indica) ladode

Recommended dose:

Adults: Fibre support: Once daily: Take 4 capsules along with a 250 ml (8 oz) glass of water.

To further support your health during your weight loss efforts, consider these other quality Health First® supplements while using the Trim First Weight Management Plan:

The Trim First plan focuses on several key areas of weight management:

Thermogenesis – increasing the body’s metabolic rate, metabolizing fats and carbohydrates

Blood sugar control – maintain healthy glucose levels and insulin sensitivity, regulate cortisol which interferes with insulin

Fibre support – improving digestive health, regularity, lowering LDL cholesteroland bowel health.

Three products – Metabo-First, GTF Chroma-Cinn and Pre-Bio Fibre – are formulated to work together to help you achieve your weight management goals and are available in a two-week supply kit:

Includes

Meal & Lifestyle

Guidelines!

Trim First was developed to assist in a weight management program. When combined with a reduction of reduced calories and increased physical activity, Trim First will help you get back to a healthier BMI level.

Omega-First Gelcaps

While cutting back on “bad” fats is good for weight management, it is crucial to increase intake of “good fats.” Omega-First Gelcaps can provide the daily requirements of the important omega-3’s EPA and DHA. Omega-3 can reduce blood triglyceride levels – a metabolic syndrome risk factor.

Vitamin D Supreme Tablets

All Canadians are recommended to get sufficient intake of Vitamin D based on new studies about the benefits of the “sunshine vitamin.” The latest studies on Vitamin D suggest a positive effect on metabolic syndrome.

Multi-First Multivitamins

Multi-First multivitamins can help to ensure that you are getting enough vital nutrients during your weight loss efforts. Available in high potency and iron-free formats.

Health First® products available exclusively at:

REFERENCES1. Health Canada. Canadian Guidelines for Body Weight Classification in Adults (Catalogue H49-179) Ottawa: Health Canada, 2003.2. Canadian Institute for Health Information. Improving the Health of Canadians. Ottawa: Canadian Institute for Health Information, 2004.3. Gilmore J. Body mass index and health. Health Reports (Statistics Canada, Catalogue 82-003) 1999; 11(1): 31-43.4. Statistics Canada. Adult obesity in Canada: Measured height and weight. Michael Tjepkema.5. “Metabolism and weight loss: How you burn calories”, Mayo Clinic. http://www.mayoclinic.com/health/metabolism/WT000066. “Reduced rate of energy expenditure as a risk factor for body-weight gain.” New England Journal of Medicine. Volume 318:467-472. February 25, 1988. Number 8. E Ravussin, S Lillioja, WC Knowler, L

Christin, D Freymond, WG Abbott, V Boyce, BV Howard, and C Bogardus 7. “Green Tea Extracts.” Health Canada. NHPD Compendium of Monographs.8. “Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity.” Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8. Institute of Physiology, University of

Fribourg, Fribourg, Switzerland.Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J.9. “Green tea extract thermogenesis-induced weight loss by epigallocatechin gallate inhibition of catechol-O-methyltransferase.” J Med Food. 2006 Winter;9(4):451-8. South China Institute of Botany, Chinese

Academy of Sciences, Guangzhou, China.10. “Effects of green tea and EGCG on cardiovascular and metabolic health.” J Am Coll Nutr. 2007 Aug;26(4):373S-388S.Wolfram, S.11. “Does caffeine increase weight loss?” Katherine Zeratsky, R.D., L.D .Mayo Clinic. http://www.mayoclinic.com/health/caffeine/HQ0036912. US patent #5,536,506. Sabinsa Corporation. Majeed; Muhammed Badmaev; Vladimir Rajendran; R. July 16, 199613. Thyroid Foundation of Canada. www.thyroid.ca 14. “Thyroid and Weight.” American Thyroid Association. www.thyroid.org15. “Thyroid Stimulating Action of Z-Guggulsterone Obtained from Commiphora mukul.” Planta Med. 1984 Feb;50(1):78-80. Tripathi YB, Malhotra OP, Tripathi SN.16. “Conceptual and methodologic challenges of assessing the short-term efficacy of Guggulu in obesity: data emergent from a naturalistic clinical trial”. J Postgrad Med 1995, Volume : 41, Issue : 1, Page : 5-7

AD Bhatt, DG Dalal, SJ Shah, BA Joshi, MN Gajjar, RA Vaidya, AB Vaidya, DS Antarkar,  Swami Prakashananda Ayurveda Research Centre, Juhu, Bombay.17. “Clinical trials with gugulipid. A new hypolipidaemic agent.” J Assoc Physicians India. 1989 May; 37(5):323-8. Nityanand S, Srivastava JS, Asthana OP.18. “Impaired Glucose Tolerance.” Government of Ontario. www.healthyontario.com 19. Health Canada. NHPD Compendium of Monograph. Chromium.20. “Chromium…has the public been mislead?”.Albion Research Notes. June 1995.21. Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003 Dec;26(12):3215-8.22. “Tips for Healthy Digestion”. Government of Ontario. Eat Right Ontario. www.eatrightontario.ca23. “Weight, nutrition and digestive health.” Canadian Foundation of Digestive Health. www.cfdh.ca24. “Fiber: Doing more than just keeping you regular.” Natural Health Products Technolgy. Lugosi, Veronica. March 2001.25. “Get the skinny on lesser-known fibre.” Calgary Herald. Sept. 24, 2008.26. “Jerusalem artichoke and chicory inulin in bakery products affect faecal microbiota of healthy volunteers.” British Journal of Nutrition. 98 (3). 2007. 540-549. Kleessen,B.; Schwarz,S.; Boehm,A.;

Fuhrmann,H.; Richter,A.; Henle,T.; Krueger,M.27. “Bifidobacterium animalis, strain DN-173 010 shortens the colonic transit time in healthy women. A double-blind randomised controlled study.” Aliment Pharmacol Ther, 2002; 16: 587-593. 28. “Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults.” Source: American Journal of Clinical Nutrition, June 2009,

Volume 89, Number 6, Pages 1751-1759, doi:10.3945/ajcn.2009.27465 Authors: J.A. Parnell, R.A. Reimer29. “Effect of high performance chicory inulin on constipation.” Laboratory of Digestion & Absorption, University Hospital Leuven, 3000 Leuven, BELGIQUE. HOND E. D. (1) ; GEYPENS B. (1) ; GHOOS Y. (1) ;

Nutrition Research 2000, vol. 20, no5, pp. 731-736 (14 ref.)30. “Effects of inulin and lactose on fecal microflora, microbial activity, and bowel habit in elderly constipated persons” American Journal of Clinical Nutrition. 1997. 65(5). 1397-1402. Kleessen,B.; Sykura,B.;

Zunft,H.J.; Blaut,M.31. “Effect of soluble or partly soluble dietary fibres supplementation on absorption and balance of calcium, magnesium, iron and zinc in healthy young men.” Journal of Clinical Nutrition. 1997. 51(6). 375-380.

Coudray,C.; Bellanger,J.; Castiglia-Delavaud,C.; Remesy,C.; Vermorel,M.; Rayssignuier,Y.32. “Effect of Prebiotic Supplementation and Calcium Intake on Body Mass Index” Journal of Pediatrics. September 2007, Volume 151, Pages 293-298. Authors: S.A. Abrams, I.J. Griffin, K.M. Hawthorne, K.J.

Ellis. 33. “Hypoglycemic effect of Opuntia ficus indica in non insulin-dependent diabetes mellitus patients.” Phytotherapy Research. 4(5). 1990. 195-197. Frati A. Jimenez E, Ariza C. Alberto C.34. “The effect of NeOpuntia on blood lipid parameters--risk factors for the metabolic syndrome (syndrome X).” Adv Ther. 2007 Sep-Oct;24(5):1115-25. Linarès E, Thimonier C, Degre M.

Note: The information in this article is not intended to diagnose or prescribe. You should consult with your health professional before undertaking any weight loss program.