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Training Essentials for Ultrarunning. Foreword by Dean Karnazes, author of Ultramarathon Man. The Ultrarunning Revolution: The Big Ideas, Starting from Scratch, Cracking the Code, Top Four Training Mistakes in Ultrarunning, What You Need to Get It Right, Why the . Percent Matters, The Cast of Characters. The High- Performance Ultrarunner: Characteristics of Elite Ultrarunners, Your Priorities. The Physiology of Building a Better Engine: Energy Systems, Principles of Training. Failure Points and How to Fix Them: Science of Ultrarunning, Common Limiters, GI Issues, Blisters, Muscular Breakdown, Fatigue. The Four Disciplines of Ultrarunning: Biomechanics, Run or Hike?, Training Each of the Four Disciplines of Ultrarunning, Body Weight, Should I Use Poles?, Uphill Intervals. The Technology of Ultrarunning: Tools, Popular Training Logs and their Flaws. Train Smarter, Not More: The Five Workout Components, Measuring and Personalizing Training Intensity, Perceived Exertion, Key Ultramarathon Workouts. Organizing Your Training: The Long- Range Plan, Choosing Your Event, Principles to Plan Your Ultramarathon Training. Activating Your Training: The Short- Range Plan, Guiding Principles, Back- to- Back Hard Days, Tapering. Fueling and Hydrating for the Long Haul: Essential Elements of Ultramarathon Sports Nutrition, Fluids and Daily Hydration, Before/During/After Workouts, Avoiding GI Distress, The Bull’s- Eye Nutrition Strategy, Balancing Hydration and Sodium. Creating Your Personal Race Strategies: Outcome vs. Process Goals, Effort- Based Race- Day Strategy, Race- Day Nutrition Strategy, Supplements and Ergogenic Aids, Koop’s ADAPT system for problem solving. Racing Wisely: How Many Races Do You Need? Coaching Guide to North American Ultras: American River 5. Badwater 1. 35 / Hardrock 1. Javelina Jundred / JFK 5. Lake Sonoma 5. 0 / Leadville Trail 1. Vermont 1. 00 / Wasatch Front 1. ![]() Western States 1. Epilogue Appendix: The Long- Range Plan References and Further Reading. Acknowledgments Index About the Authors. The International Association of Ultrarunners (IAU) is operating under the patronage of the IAAF and is dedicated to develop ultradistance running internationally within the IAAF Rules & Regulations. As international governing body for ultradistance running.![]() A Refresher Nutrition Course for Ultrarunners 0 By UltraRunning Magazine on 11/24/2013 Features, Health and Nutrition. But remember that a moderate amount of fat in your diet is good for healthy nerve fibers, for your. Eat a healthy diet composed of real foods. Eat a variety of grains, especially whole grains. Eat a variety of fruits and vegetables daily. You need fat as fuel for ultrarunning. Fat is your most concentrated source of energy. In fact, fat has more than twice as. Ultrarunning Training : www.trailrunnermag.com Ultra Trail Running Made Easy ( A guide for misguided beginners) . Nutrition Guidelines for Ultra Running ( healthy diet advice by Marshall Ulrich) : marshallulrich.com Practical Nutrition Advice for Race Nutrition. Ultrarunning on the Ketogenic Diet: a 7 month experiment (self.running) submitted 2 years ago * by jfsavage As some of you know, I'm a competitive ultrarunner; I've won a few races and represented the US at the world 24 hour championships. Ultrarunning and Vegetarianism Showing 1-5 of 5 messages Ultrarunning and Vegetarianism gordo 6/18/15 9:20 AM. Also vegan body-builder is almost an oxy-moron and I like being able to squat a non-zero amount of weight :) I wore. Discover the adventurous world of ultrarunning following effective training methods to succeed in ultramarathon races.Learn how to access your mental strength to fulfil your goals. Training Essentials for Ultrarunning by Jason Koop, coach to elite ultrarunners, reveals his highly effective method of training for ultramarathon. Fueling Properly for an Ultra Ultrarunner and nutritionist Sunny Blende's advice By Mackenzie Lobby Monday, January 24, 2011, 12:00 am Sunny Blende got into ultra running long before it was popular. The sports nutritionist who has worked with everyone from. ![]() Western States 1. Low Carber Wins Ultramarathon – Steve Phinney and Jeff Volek Study. Race Winner Tim Olson. Jeff Volek from the University Connecticut.? But it also seems that if there is even a hint of insulin resistance in a person’s metabolic makeup, you can make it worse with a high carb feeding.? So the body’s way of coping with that is to make this stuff called glycogen which is kind of like starch granules.? In this race are checkpoints at frequent intervals, and not only do they do medical checks on the runners because not only is this an exceedingly demanding event, but they have food at each and every one of these checkpoints.? ![]() ![]() ![]() ![]() First Triathlon Preparations: Race Week, Race Day and Nutrition Tips. RACE WEEK Training This isn Training for Your First Race: An 8 Week-Plan. This race training program can have almost any runner ready in a couple of months. 17 Audi spring gocek race week Sailing team, Corrier du coeur Skipper - Andrey Arbuzov Camera, editing - Julia Kochina. ![]() ![]() Feed the Machine: Clean/Race Week Eating. Leading up to the California 70.3 but cleaned up her diet more than I have ever seen her and also tried eliminating. 27th Marmaris International Race Week, organized by Marmaris International Yacht Club, will take place between 29th October and 4th November. Week Diet & Exercise Plan ! You are about to embark on a 2- week diet and exercise program that will kick- start a healthy lifestyle. This doctor- developed system is specially designed to help you lose weight, so you look and feel great. With a little hard work, determination and dedication, we are confident that the results will be worth the effort. Are you up to the challenge? THE DIET PLANWHAT SHOULD I EAT? Nutrient- dense, low calorie foods are the secret to losing weight and keeping it off. Your goal for the next 2 weeks is to choose foods that have the highest nutritional value. This means choosing foods that are rich in nutrients and low in calories. Try to aim for a balanced diet that includes whole grains, healthy fats and lean proteins at every meal. Whole foods are the best form of nutrition. For example, visualize a whole apple and compare this to a glass of apple juice. The juice on its own does not contain the skin, seeds or fleshy center. However, the whole apple offers all the goodness of the entire fruit and consequently offers greater health properties. This example applies to most all foods, so choosing ! By keeping your food choices colorful, not only do you get a gorgeous looking meal, but you’ll also benefit from the positive health impact these colorful foods provide. WHEN SHOULD I EAT? Always eat breakfast! Breakfast is the most important meal of the day. After fasting for 8 hours through the night, the body relies on sustenance in the morning for physical and mental energy and focus. Ideally you should eat breakfast within an hour of waking to stimulate metabolism. If you are not accustomed to eating food this early in the day, try (at least for the next 2- weeks) to eat a very light but nutritious breakfast to help you get going in the morning. Lunch should be the biggest meal of the day. This is when your digestive enzymes are maximized and your body is primed to break down and absorb food nutrients. Having your largest meal in the middle of the day provides your body with the calories that it needs to stay active. Dinner should always be light and early. Try to finish your evening meal before 7pm or at least two hours before going to bed. It is important to give your digestive system a rest during the night- time and to allow your body to repair, regenerate and detoxify. In order for your metabolism to function at its most efficient, it relies on this nightly restorative process to keep your body operating at optimum levels. Snacking is allowed during the 2- week bootcamp. Eating a small snack in between lunch and dinner can help to maintain balanced blood sugar levels and to restrict overeating. THE MEAL PLAN: The following meal plan provides 1. This diet is scientifically designed for healthy weight loss over the course of 2- weeks. Below is an overview of the basic dietary guidelines, outlining the daily amount of food that is allowed from each food group. You can mix and match food items throughout the day (being careful not to exceed your caloric goal) or you can simply follow one of three pre- designed menus below. Dietary Guidelines Fruit: 1 cup (1 cup is equivalent to: 1 cup of fresh/frozen/canned fruits, 1 cup fruit juices, . And drink at least one glass of water before every meal to help decrease appetite. Avoid temptations! Clear out your fridge and pantry of all food items that can derail your diet plan. Eat slowly; chew each bite thoroughly and put your fork down between bites. It takes approximately 2. Cook for yourself at home and resist the urge of eating out. Try new foods whenever possible; it allows opportunity to bring variety to an otherwise restricted diet. Add spices or chiles to your food for a flavor boost that can help you feel satisfied. Brush your teeth after each meal so you won’t be tempted to snack. Sleep 8 hours per night. Research shows that lack of sleep can stimulate appetite and lead to overeating. Keep your eye on the ultimate goal! THE BOOTCAMP EXERCISE PLANGET MOVING! Exercise is an important part of any weight loss program. Exercise not only helps to burn calories, but can also help to boost energy, improve mood and enhance quality of life. For the next 2- weeks, make a commitment to invest time for daily physical activity. We recommend moderate (not too strenuous) exercise such as walking and/or running. Because you will be on a low calorie diet, it is important not to overdo it! And if you are new to exercising, start slowly! Try taking a brisk walk for 1. In the long- term, exploring a variety of physical activities can help you stay active. Here are some options to keep you moving: biking, swimming, hiking (hills or stair climbing), dancing, weight lifting, gardening, team sports, etc. Week One: Activity Level. Warm Up. Exercise. Cool Down. Total Time (minutes)Times Per Week. Minimum. Slow- Walk 5 min. Brisk- Walk 1. 5 min. Slow- Walk or Stretch 5 min. Daily. Maximum. Slow- Walk 5 min. Brisk- Walk/Jog 3. Slow- Walk or Stretch 5 min. Daily. Week Two: Activity Level. Warm Up. Exercise. Cool Down. Total Time (minutes)Times Per Week. Minimum. Slow- Walk 5 min. Brisk- Walk 1. 5 min. Slow- Walk or Stretch 5 min. Daily. Maximum. Slow- Walk 1. Brisk- Walk/Jog 4. Jog 2. 0 min/Run 5 min./Jog 2. Slow- Walk or Stretch. Daily. Resources: http: //www. Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in this diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from you doctor or other qualified health care provider concerning your health. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. ![]() How Alpha Lipoic Acid Helps with Weight Loss (2. Edition)When it comes to weight loss there are very few supplements that actually work. ![]() Alpha Lipoic Acid and Weight Loss. While most of the claims for weight loss with other supplements tend to be over hyped there. The supplement we are going to be talking about today is Alpha Lipoic acid and how exactly this supplement stands apart from the rest and can help with weight loss. It's so powerful that it can be used for a variety of conditions and has been well studied (as far as supplements go). In some instances even conventional Doctors have started to use this to treat conditions like peripheral neuropathy! Insulin resistance is the driver behind many chronic medical conditions including cardiovascular disease, dementia and weight gain. This means that I will use it in combination with other supplements, hormones and lifestyle changes for maximum benefit. Don't expect to take this supplement by itself and lose a ton of weight. It doesn't work that way. Third. I've also found great benefit in women who have high levels of testosterone (likely due to insulin resistance). Obviously there are many more reasons to use ALA, but these are the three primary patient populations I have personally had the MOST success with. ![]() ![]() Below you will find a full list of conditions that alpha lipoic acid has been scientifically shown to help. How Alpha Lipoic Acid Influences Weight & Helps with Weight Loss. As you probably are already aware, weight gain and loss loss is more complex than a simple calories in/calories out model. Weight gain results from a complex change in hormones usually a direct result of lifestyle disturbances like poor diet (nutritionally deficient), high stress (from job or other factors), lack of exercise (altering muscle mass) and decreased activity (lack of exercise). With this in mind that means supplements (or other therapies) designed to treat weight loss should focus on correcting these hormone imbalances in the body. This is how supplements can help you lose weight without a change in diet. Alpha Lipoic Acid (ALA) In this Article In this Article In this Article. ALA, the Antioxidant; ALA and Diabetes. How Stuff Works: 'Alpha Lipoic Acid and Weight Loss.'. ![]() With that in mind let's talk about how alpha lipoic acid can influence these hormes.. Bottom Line: Weight gain is due to hormonal changes and effective weight loss therapies target these hormonal imbalances. Increases Insulin Sensitivity. ALA attenuates (decreases) insulin resistance and helps lower fasting blood sugar. ![]() All of these changes are mediated through insulin and insulin resistance. It is responsible for cellular growth, especially fat cells. While helpful in small amounts (it can help regulate blood sugar) high levels of insulin (AKA insulin resistance) leads to weight gain and a number of other chronic conditions. Couple that with the fact that up to 5. US population has some form of insulin resistance and you see why this is important. But what about patients with pre- diabetes or high fasting insulin levels that don't meet criteria for diabetes by blood sugar testing? These patients are largely . For this reason it is very important for you to understand both your fasting blood sugar levels and insulin levels because there are treatments outside of medications that can help lower insulin levels. Up to 5. 0% of patients may experience some weight loss when changing to a low carbohydrate diet, but that leaves 5. These therapies can be from either supplements or medications designed to treat and reverse insulin levels. Bottom Line: ALA can help to lower insulin levels and reverse insulin resistance in some patients. Because high levels of insulin cause weight gain, low insulin levels are very important for long term weight loss. Increases Mitochondrial Energy Production. ![]() ![]() Alpha lipoic acid . Low levels of ALA may slow down mitochondrial energy production leading to several symptoms including the subjective sense of fatigue (or decreased energy) that many people have today. If you are interesting weight loss then you want proper energy production in mitochondria for several reasons: First: Proper energy production helps set your basal metabolic rate (AKA your metabolism). The constant amount of energy required to keep you alive, breathing and moving requires a lot of energy. In fact your basal metabolic rate determines how many calories you burn at rest simply living. ![]() And this amount of calories is significantly more than any calories you burn while exercising. Which means that your metabolism is paramount in terms of importance when trying to lose weight. Taking ALA may help boost energy levels which will allow you to get up be more active, build more lean muscle mass and further improve your metabolism. Your fat cells (like other tissues in your body) can become inflamed, and when they are inflamed the medical term is known as adiposopathy or adipositis. And inflammation in your fat cells is a big deal. Here's why: Your fat cells do more than just give you cellulite. ![]() What is alpha lipoic acid? Weight Loss Skin Conditions. Preliminary studies suggest that alpha lipoic may offer a variety of benefits. Learn about the potential benefits of Alpha-Lipoic Acid including contraindications. The results showed that after 3 weeks. Alpha-Lipoic Acid (ALA) is a. The Top 10 Weight Loss Supplements. Type 2 Diabetes and Dietary Supplements. A 2011 meta-analysis reviewed the results of 13 studies that looked at how much magnesium people got. How Do I Use Alpha Lipoic Acid for Weight Loss? I really feel like it boosted my results. They are responsible for hormonal signals that tell your brain to burn fat and increase metabolism. High levels of inflammation lead to dysregulation of these hormones and contribute to the condition known as leptin resistance. Leptin resistance is one of the main causes of weight loss resistance which basically makes weight loss almost impossible. Inflammation reduces the conversion of T4 to T3 leading to high levels of reverse T3 - this process further blunts your metabolism and leads to weight gain. Bottom Line: ALA helps lower inflammation in the body which can help weight loss by reducing fat cell inflammation and potentially improving thyroid function. The Combination of Alpha Lipoic Acid + Prescription Medications Boosts Weight Loss. This synergy is emphasized in several studies.. The First study. Alpha lipoic acid may promote an increase in testosterone by virtue of its insulin lowering effects. The Second study. This study showed that patients using both metformin plus alpha lipoic acid had more weight loss, better cholesterol and a reduction in blood sugar compared to metformin alone. In my practice I've also noted a similar benefit with combination therapy and this is how I would recommend you consider supplementing (compared to taking the supplement by itself). How to use ALA for the Best Results. When supplementing with ALA there are a few things to consider: Alpha lipoic acid generally has more benefit when it is in a sustained release or delayed release form. This allows for a sustained level of alpha lipoic acid to be absorbed throughout the day. In addition it is also important to make sure that your dose is high enough to get symptomatic improvement. How to Supplement with Alpha Lipoic Acid. Why I like it. May increase energy levels through mitochondrial pathways. May help with weight loss by sensitizing the body to insulin. Helps multiple conditions including cognitive disorders. Generally well tolerated with few side effects. How to tell if you Need it. Patients with the following conditions should consider using ALA (alpha lipoic acid)Patients with weight loss resistance or chronic weight gain. Patients with insulin resistance (as evidenced by an elevated fasting insulin greater than 5) Patients suffering from peripheral neuropathy. Patients with cognitive decline or a history of dementia. Patients with high levels of non specific inflammation (as evidenced by elevated ESR and/or CRP) Patients with non alcoholic fatty liver disease (as evidenced by AST/ALT values > 2. How to Use. Take up to 1,8. Start titration at 6. Length of treatment may vary depending on condition, but should last for several months at least. My Recommended Brand and Product: Make sure the Dosage is high enough. To get the most benefit from alpha lipoic acid your dosage should range from 6. In some cases doses as high as 2,4. Use this as a general guide based on your medical condition.. Remember, whenever possible, your ALA should be in a sustained release form. The most common side effects include: itching, small rashes and/or urticaria (hives). These changes usually occur at only higher doses (typically 1,8. In my opinion many of these side effects are due to a . It doesn't meant that these side effects are necessary bad, but instead may represent a purging of various breakdown products stored in adipose tissue. Recall that I generally do not recommend the use of ALA in isolation, so if you know what your medical condition is you can target it with the addition of these supplements. Dose should be 5. Magnesium: Magnesium helps in a number of ways but can also help weight weight loss (read more here), start with 2. Use up to 2,0. 00mg per day for maximum benefit. For best results combine 3+ supplements targeted at insulin resistance, blood sugar and for weight loss. Other supplements designed to lower inflammation: Patients with non specific inflammation generally have markers such as CRP, ESR and hs. CRP elevated on their blood tests. These inflammatory markers are frequently accompanied with insulin resistance, leptin resistance and weight gain (for reasons stated above). When inflammation is present treat aggressively with 2- 3+ anti inflammatory supplements: . Dose should be up to 2 grams per day and 1 mg of astaxanthin. Dose should be up to 1,0. Quercetin + Bromelain: Powerful anti oxidant that can help boost immune function and especially helpful in patients with GI problems and/or chronic runny nose. Foods High in Alpha Lipoic Acid. If you prefer to try and get ALA through your diet then I've also included a list of recommended foods naturally high in ALA. Foods high in ALA: Spinach. Organ meats like liver, kidney and heart. Brussel sprouts. Broccoli. Due to its various effects on inflammation, hormones, insulin and acting as an anti- oxidant this supplement can actually help with weight loss as well. This will help you achieve your desired results. Also remember that ALA can be combined with other medications and hormone like testosterone and metformin to boost weight loss results. Now it's your turn: Are you using alpha lipoic acid? Has it helped you with weight loss? Alpha- Lipoic Acid Uses, Benefits & Dosage. Scientific Name(s): 1,2- dithiolane- 3- pentanoic acid ; 1,2- dithiolane- 3- valeric acid ; 6,8- thioctic acid ; alpha- lipoic acid ; 5- (1,2- dithiolan- 3- yl) valeric acid. Common Name(s): Alpha- lipoic acid , lipoic acid , thioctic acid , acetate replacing factor , biletan , lipoicin , thioctacid , thioctan. Uses. Alpha- lipoic acid (ALA) has been used as an antioxidant for the treatment of diabetes and HIV. It also has been used for cancer, liver ailments, and various other conditions. Dosing. Oral dosage of alpha- lipoic acid given in numerous clinical studies ranges from 3. It also is given intravenously at similar daily dosages. Contraindications. Contraindications have not yet been determined. Pregnancy/Lactation. Information regarding safety and efficacy in pregnancy and lactation is lacking. Interactions. None well documented. Adverse Reactions. No adverse reactions have been reported. Toxicology. No data. Lipoic acid (LA) is a fat- soluble, sulfur- containing, vitamin- like antioxidant. It is not a true vitamin because it can be synthesized in the body and is not necessary in the diet of animals. LA functions in the same manner as many B- complex vitamins. Good sources of LA are yeast and liver. Other sources include spinach, broccoli, potatoes, kidney, heart, and skeletal muscle. History. In the 1. In 1. 95. 1, a fat- soluble coenzyme factor was discovered from lactic acid bacteria. Researchers isolated and identified alpha- lipoic acid (ALA) and found it to be an important growth factor for many bacteria and protozoa. It is the most active form of lipoic acid. Chemistry. LA is a naturally occurring dithiol compound that functions as a cofactor for many mitochondrial enzymes involved in energy metabolism. Endogenous LA is bound to proteins and is involved in acyl- group transfer reactions. Both in vivo and in vitro studies demonstrate that LA exhibits the ability to scavenge free radicals, chelate redox- active transition metals, regulate the detoxification of heavy metals, and modulate various signal transduction pathways in physiological and pathological conditions. LA is an 8- carbon sulfur containing fatty acid that has the International Union of Pure and Applied Chemistry name of 5- (. It is synthesized de novo from octanoic acid by lipoic acid synthase in most prokaryotic and eukaryotic microorganisms, plants, and animals. LA can also be absorbed from the diet, and natural food sources, as well as from nutritional supplements. Two liopate enatiomers ( R and S ) exist as a consequence of a chiral center at the C6 location; however only R - LA is endogenously synthesized. LA can be oxidized and reduced, whereby the disulfide- containing ring is opened to form dihydrolipoic acid (DHLA) by the mitochondrial enzyme lipoamide dehydrogenase. LA/DHLA is recognized as an essential cofactor for pyruvate dehydrogenase, alpha- ketoglutarate dehydrogenase, and other mitochondrial enzymes, thus making LA a necessary cofactor in catabolic and metabolic processes. Numerous studies have demonstrated the ability of LA to stimulate various signal transduction pathways and activate transcription factors including activation of G- protein coupled receptors and adenosine 3',5'- cyclic phosphate production, mitogen activated protein kinase signaling cascade, insulin signaling, and protein kinase B and nuclear factor kappa B. LA interacts with and recycles endogenous glutathione (GSH). Pharmacokinetics. Pharmacokinetics and bioavailability of both enantiomers of ALA have been studied in 1. ALA appears to be readily absorbed orally and converted to its reduced form, DHLA, in many tissues of the body. The effects of ALA and DHLA are present both intra- and extracellularly. R - ALA is bound to a protein where it functions as an essential cofactor for several mitochondrial enzyme complexes in energy production and the catabolism of alpha- keto acids and amino acids. Nutritional supplements of ALA are generally made up of R - ALA alone or a racemic mixture of the 2 isomers. Human studies using the oral racemic mixture have demonstrated plasma concentration of R - ALA to be higher than that of S - ALA. One study found that following oral administration, the maximum plasma concentrations of R - ALA were double that of S - ALA. Uses and Pharmacology. The pharmacology of ALA has been studied in the chelation of transition and heavy metals, CNS conditions, oxidation, diabetes, AIDS, cancer, and liver ailments. CNS diseases. Increasing evidence shows that mitochondrial dysfunction due to the oxidation of lipids, proteins, and nucleic acids plays an important role in brain aging and neurodegenerative diseases such as Alzheimer disease, Parkinson disease, amyotrophic lateral sclerosis, and Huntington disease. Mitochondria provide energy for basic metabolic processes, produce oxidants as inevitable by- products, and decay with age, impairing cellular metabolism and leading to cellular decline. Various mechanisms of LA's positive effects on cognitive function have been suggested, including improvement of memory- related signaling pathways, reduction of oxidative stress, and improvement of mitochondrial function. ALA may also restore the activity of acetylcholinesterase and Na + , K + - ATPase. The activity of acetylcholinesterase was decreased in the cerebral corex, cerebellum, striatum, hippocampus, and hypothalamus in aged rats, while administration of LA reversed the decrease in the activity in the discrete brain regions. Treatment with LA also protected cortical neurons against cytotoxicity induced by beta- amyloid or hydrogen peroxide. A combination of nonsteroidal anti- inflammatory drugs and appropriate levels and types of micronutrients may be more effective than the individual agents in the prevention and treatment of Alzheimer disease. Based on epidemiological, laboratory, and clinical studies, using the optimal combinations of LA and other mitochondrial nutrients to target mitochondrial dysfunction may provide an effective strategy in delaying aging, and preventing and treating cognitive dysfunction. Multiple sclerosis. Animal data. LA has been studied as an effective therapy in a rat model of multiple sclerosis and experimental autoimmune encephalomyelitis. ALA dose dependently prevented the development of clinical signs in this model. LA has a protective effect on encephalomyelitis development not only by affecting the migratory capacity of monocytes, but also by stabilizing the blood- brain barrier. Mouse studies have shown that LA suppresses the migration of T cells across the blood- brain barrier in the spinal cord. Additionally, LA inhibited expression of intracellular adhesion molecule- 1 (ICAM- 1) and vascular cell adhesion molecule- 1 (VCAM- 1) by CNS endothelial cells in experimental autoimmune encephalomyelitis. LA was also effective in preventing experimental autoimmune encephalomyelitis development in a dose- dependent fashion. It was shown that reactive oxygen species are important mediators of injury in experimental autoimmune encephalomyelitis and that generation of reactive oxygen species can be decreased by LA. LA also decreased the migration of monocytes across the blood- brain barrier, which correlated with clinical improvement seen in experimental autoimmune encephalomyelitis. In other studies, LA decreased the phagocytosis of myelin by macrophages by inhibiting the generation of reactive oxygen species. Clinical data. A placebo- controlled phase 1 clinical trail of 3. LA in multiple sclerosis. Subjects were randomly assigned to 4 groups, including placebo. The other 3 groups received LA 6. The study found LA to be generally well tolerated, but peak plasma levels of LA varied among subjects. As would be expected in a short duration study, there was no change in disability caused by multiple sclerosis as assessed by the Expanded Disability Status Score. The study found that stable blood levels of LA required a dose of 1,2. T- cell migration into the CNS. Longer- duration trials with a larger number of multiple sclerosis subjects are needed to establish the ability of LA to decrease disease activity. Alzheimer disease. Animal data. A number of animal studies have demonstrated that ALA improves age- associated cognitive dysfunction associated with neurodegenerative diseases. ALA improved cognitive function in healthy older mice, as well as longer- term memory of aged female nuclear magnetic resonance imaging mice. ALA also demonstrated improvement with cognitive function in senescence- accelerated mice and in chemically- induced, aging- accelerated mice. ALA improved hippocampal- dependent memory deficits of Tg. Alzheimer disease. It also showed improvement of cognitive function in X- irradiation- induced memory impaired in mice. Clinical data. Small studies utilizing LA in Alzheimer disease have been reported. Nine patients with Alzheimer- related dementias were given LA 6. The treatment led to stabilization of cognitive function as measured by the Mini- Mental State Examination and the Alzheimer Disease Assessment Scale, cognitive subscale (ADAS- cog). Though the study was small and not randomized, it suggests that treatment with LA is a possible neuroprotective therapy option for Alzheimer disease and related dementias. In a follow- up study, analysis was extended to 3. The study confirmed that LA treatment slowed the progression rate of dementia dramatically, compared with the rate in untreated patients or patients receiving cholinesterase inhibitors. Hearing loss. Age- related hearing loss is the most common form of hearing impairment in adults. As levels of ALA have been found to decrease with age, dietary supplementation with this compound may moderate age- related alterations in mitochondria. Animal data. A study in DBA mice found that those fed ALA exhibited preserved hearing during early- onset, age- related hearing loss, possibly caused by decreased reactive oxygen species production and enhanced antioxidant status in aged mice. Can High Intakes of Carbs Cause Triglyceride Levels to Rise? Poor health habits can lead to the elevation of levels of triglycerides in your blood, increasing your risk for blood clots and cardiovascular disease. Consumption of simple sugars and refined carbohydrates are the single biggest contributor to high triglyceride levels, according to the Cleveland Clinic. Triglycerides. Triglycerides are the form of fat most commonly found in food and in small amounts in the blood. A triglyceride molecule is constructed from three free fatty acids linked together to a backbone in the shape of an uppercase E. Where free fatty acids are intended for immediate energy production, triglycerides are used for long- term storage of fat energy due to their chemical stability. High Triglycerides. Triglycerides, like cholesterol, are not soluble in water and must be linked to proteins to be carried through the blood. These proteins are called lipoproteins and can contribute to the buildup of plaque in your blood vessels. A poor diet and sedentary lifestyle typically leads to a high level of all lipids in your blood, medically called hyperlipidemia. However, it is possible for your triglycerides to be high without your blood pressure or cholesterol being high. Role of Carbs. All carbohydrates are broken down into simple sugars to be absorbed into your body. Some carbs are broken into sugars rapidly, others slowly. In general, the more processed a carb is, the faster it is digested. ![]() As blood sugar rises after a meal, your body releases the hormone insulin to indicate to your cells it's time to replenish their energy stores from the abundance of nutrients in the blood. However, if energy is not used due to low activity or the level of sugars in the blood is persistently high, the excess must be dealt with. Although some may be removed via urine and solid waste, the majority is converted into triglycerides for storage as fat. The increased production of triglycerides coupled with the resistance of fat from accumulating too rapidly leads to a buildup of triglycerides in the blood. Drinking alcohol is a strong contributor to high triglyceride. What you can do to LOWER your TRIGLYCERIDES. According to advocates of low carbohydrate diets a key benefit is the effect on triglycerides in the blood. The argument goes that a high level of. Effects of high carbohydrate diet on the triglycerides synthesis and metabolism Standard medical treatments and prescription drugs for elevated blood triglycerides. Having a high level of triglycerides. The Mayo Clinic Diet Online. People who followed a very low-carbohydrate diet for two years had. High Blood Pressure; High Triglycerides; Living. WebMD does not provide. Reducing Carbs. There are many ways to reduce the level of simple carbs in your diet. Primarily, avoid sweets and junk food. Substitute whole- grain products, avoiding highly refined flours and grains. Limit sweet beverages, such as soda and fruit juice, and alcohol. Choose vegetables, beans, legumes, whole grains and fruit as the majority of your carb sources. If you intend to eliminate substantial amounts of carbs from your diet, consult with your physician before beginning for guidance and advice tailored to your individual health. Other Ways to Lower Triglycerides. Integrate regular physical activity into your life. If you are out of shape, small changes such as parking farther away or taking the stairs can make a difference. Eat foods rich in omega- 3 fatty acids, such as cold- water fish, soybeans, flaxseed and walnuts. It may help to reduce overall calories and embark on a committed weight loss plan if you are overweight. About the Author. Chris Daniels covers advances in nutrition and fitness online. Daniels has numerous certifications and degrees covering human health, nutritional requirements and sports performance. An avid cyclist, weightlifter and swimmer, Daniels has experienced the journey of fitness in the role of both an athlete and coach. The Advantages Of Colon Cleansing. Diarrhea and constipation are two very common diseases, and it strikes one and all. Colon cleansing is a great method people across the globe have used to eliminate these chronic ailments. But, colon cleansing is less talked about topic. Colon cleansing is a great method people across the globe have used to eliminate these chronic ailments. But, colon cleansing is less talked about topic. Reason, everybody loves eating junk, spicy and rich food, alcohol, caffeine etc. But, this is a fact that each of us has to face everyday. Colon cleansing does provide us with the benefits and in the end; it is these benefits that really matter. Colon Cleanse Benefits. The Benefits Of Colon Cleansing Are Powerful & Amazing! There are many wonderful colon cleanse benefits you will experience once you begin to take steps to achieve a healthy colon. Strengthens the peristaltic (muscular contraction) activity in the colon. Improves the elimination of waste materials from the colon. Helps restore regular bowel movements and reduces auto- intoxification (self- poisoning). Decreases the cases of constipation, gas, bloating, indigestion, hard stools, and hemorrhoids. Decreases the amount of mucus produced in the body. Helps detoxify chemicals created by parasites, fungi, yeast, and bad bacteria in the colon and digestive tract. Strengthens the immune system - You experience less sickness and disease. Restores concentration and mental clarity and improves memory diminished by too many toxins in the blood. The main disadvantages of colon cleansing usually fall on the category of convenience. It should be understood that when you undergo a colon cleanse procedure, your. Enemas are a mild form of colon cleansing that could be perfect for people who are looking for a de-bloater or a way to escape. Enema Benefits and Disadvantages. Colon Cleansing Advantages Colon cleansing can help prevent many illnesses by helping to flush harmful bacteria from the colon and creating a healthy atmosphere for. The human digestive system is an incredibly complex and impressive thing, and those of most people will serve them well for many years. At the same time, the. But colonic irrigation actually has no. More Benefits Of Colon Cleansing. Here are even more wonderful colon cleansing benefits you may experience. A colon cleanse program.. Provides weight loss due to eliminating the impacted fecal matter from the colon. Relieves you of digestive ailments such as acid reflux (GERD), irritable bowel syndrome (IBS), Crohn's disease, diverticulitis, and colitis. Increases physical health and energy levels. Provides better absorption of vital nutrients from food. Cleans out pharmaceutical or recreational drug residues and heavy metals from the body. Helps you breathe more clearly. Removes parasites such as worms and flukes from the colon. Maintains clean and healthy vital organs - The colon, kidneys, liver, and lungs are healthy and clean. Improves skin conditions and eliminates body odor caused by internal toxins being excreted through sweat glands. Gives you healthy, soft, and younger- looking skin. Improves overall health - You have a more healthful feeling. Provides a sense of satisfaction, greater vitality and a desire to adopt a healthier lifestyle. Gives you a better understanding of how your body works and how to care for it properly. ![]() As evident from this extensive and incredible list, a healthy colon is your first and most important step to more vibrant living. ![]() MATERIAL SAFETY DATA SHEET. MSDS Name: Ammonium oxalate monohydrate. Systemic effects may be due to formation of calcium oxalate which is. 1 1 2 0 He alth Fire Re activity Pe rs onal Prote ction 2 1 0 E Material Safety Data Sheet Potassium oxalate monhydrate MSDS Section 1: Chemical Product and. Calcium oxalate monohydrate Kidney stones Prevention - Mayo Clinic. Drink water throughout the day. For people with a history of kidney stones, doctors usually recommend passing about 2. Your doctor may ask that you measure your urine output to make sure that you're drinking enough water. If your urine is light and clear, you're likely drinking enough water. ![]() ![]() Low oxalate diet will be of only minimal value compared to measures that lower urine calcium. Both calcium oxalate monohydrate and calcium oxalate dihydrate are calcium salts. Difference Between Calcium Oxalate Monohydrate & Calcium Oxalate. Helpful change in diet and nutrition; Calcium Oxalate Stones: Reduce sodium; Limit animal protein; Reduce oxalate. In fact, if you had calcium oxalate stones. ![]() ![]() ![]() Kidney Stones Made of Calcium Oxalate. Dietary Causes of Kidney Stones.Transitional ecological requirements for early juveniles of two sympatric stichaeid fishes,Cebidichthys violaceus and. Xiphister mucosus. Barnes, R. D. Saunders Company, Philadelphia. Intertidal vertical distribution and diets of five species of central California stichaeoid fishes. Calif Fish and Game 6. Similarity indices in community studies: potential pitfalls. Van. Blaricom & R. J. Mortalities of kelp- forest fishes associated with large oceanic waves off central California, 1. Comparative respiratory physiology of two species of intertidal fishes from California. The comparative ecology of two sympatric polychromatic populations of. Xererpes fucorum (Pisces: Pholididae) from the rocky intertidal zone of central California. Comparison of food array overlap measures useful in fish feeding habit analysis. Simenstad (ed.) Fish Food Habit Studies, Proceedings of the Second Pacific Northwest Technical Workshop, Washington Sea Grant Publication, Seattle. Google Scholar. Carr, M.
H. Spatial and temporal patterns of recruitment of young- of- the- year rockfishes (Sebastes) into a central California kelp forest. Thesis, California State University, San Francisco. Laboratory manual of general ecology. Brown Company Publishers, Dubuque. Google Scholar. De. Martini, E. E. A correlative study of the ecology and comparative feeding mechanism morphology of the Embiotocidae (surf fishes) as evidence of the family's adaptive radiation into available ecological niches. Severe storm disturbances and reversal of community structure in a southern California kelp forest. Assimilation efficiency of a temperate- zone intertidal fish (Cebidichthys violaceus) fed diets of macro- algae. ![]() Ecological and physiological adaptations of intertidal clingfishes (Teleosti: Gobiesocidae) in the northern gulf of California. Dissertation, University of Arizona, Tucson. Feinsinger, P., E. E. A simple measure of niche breadth. Benthic fishes cast ashore by giant waves near Pt. Joe, Monterey County, California. Sci., Fourth Series 3. Recent studies on the biology of intertidal fishes. Field and laboratory activity patterns of the tidepool cottid. Oligocottus maculosus Girard. Dynamics and organization of a rocky intertidal fish assemblage: the persistence and resilience of taxocene structure. Population dynamics of an intertidal eel bleny,Cebidichthys violaceus: diet, growth, homing, and avian predation. Dissertation, University of California, Davis. Optimal diets in complex environments: feeding strategies of two herbivorous fishes from a temperate rocky intertidal zone. Oecologia (Berlin) 5. Dietary selectivity in the field and food preferences in the laboratory for two herbivorous fishes from a temperate intertidal zone. Seasonal structure of a central California rocky intertidal community in relation to environmental variations. Pseudoreplication and the design of ecological field experiments. Competition for substrates in laboratory experiments between. Anoplarchus purpurescens (Pisces: Stichaeidae) and three related species from a central California rocky intertidal zone. Thesis, California State University, Fullerton. Mouth and body form relative to feeding ecology in the fish fauna of a small lake, Lake Opinicon, Ontario. Intertidal fish community study at Diablo Canyon Power Plant. Environmental Investigations at Diablo Canyon, 1. Pacific Gas & Electric Co., San Ramon. Google Scholar. Marliave, J. B. Seasonal shifts in the spawning site of a northeast Pacific intertidal fish. Substratum preferences of settling larvae of marine fishes reared in the laboratory. Lack of planktonic dispersal of rocky intertidal fish larvae. Parental behavior of intertidal fishes of the stichaeid genus. Xiphister. Age, length, reproductive cycle and fecundity of the monkeyface prickleback (Cebidichthys violaceus). Fish & Game 7. Food habits of the large monkeyface prickleback,Cebidichthys violaceus. Fish & Game 7. Diet and gut morphology in fishes, with special reference to the monkeyface prickleback,Cebidishthys violaceus (Stichaeidae: Blennioidii). Temperature and the vertical distribution of two tidepool fishes (Oligocottus maculosus and. O. Experimental assessment of factors influencing microhabitat selection by two tidepool fishes. Oligocottus maculosus and. O. The function of temperature in the ecology of the percoid fish. Girella nigricans (Ayres). Food habits of albacore, bluefin tuna, and bonito in California waters. ![]() ![]() ![]() ![]() ![]() Distribution, abundance and ecological requirements for the larvae and early juvenile of two sympatric blennioid fishes,Cerbidichthys violaceus and. Xiphister mucosus. Thesis, San Diego State University, San Diego, 1. Setran, A. C. A new plankton trap for use in the collection of rocky intertidal zooplankton. New ecological information on. Scytalina cerdale (Pisces: Scytalinidae) from a central California rocky intertidal zone. Food habits of juvenile rockfishes (Sebastes) in a central California kelp forest. The principles and practice of statistics in biological research. Freeman Co., San Francisco. Google Scholar. Strauss, R. ![]() E. Reliability estimates for Ivlev's electivity index, the forage ratio, and a proposed linear index of food selection. Resilience of a rocky intertidal fish community in a physically unstable environment. A study of summer foliage insect communities in the Great Smoky Mountains. The annual reproductive cycle of the black prickleback,Xiphister atropurpureus, a Pacific Coast blennioid fish. BioOne is the product of innovative collaboration between. Prevalence, intensity, and differential development of pseudodelphis oligocotti (nematoda: dracunculoidea) in sympatric fish hosts of the northeastern pacific coast. ![]() ![]() Dosage? 4. 78 votes, 3. Glycogen is taken from the inside of muscle cells and broken down into glucose and enters your bloodstream which carries into the mitochondria. Enzymes come into action and start to break down stored fat into fatty acids and glycerol to be used as fuel throughout the exercise. The intensity and duration that you. It is called L- carnitine and has been used for athletes from different sports around the world to improve performance. It is one of the most popular supplements for weight loss and fat burning. What is L- carnitine? ALC+CLA by Finaflex (Redefine Nutrition) are Weight Loss Diet Pills that Use Fat as Energy. Buy now at i-Supplements.com for $22.99 with fast shipping. Better mental function and weight loss in the same bottle. It's an appealing proposition, and one that the proponents of acetyl-L-carnitine make regularly. Does Acetyl L-Carnitine work for Weight Loss? Find out the benefits, reviews and results of ALCAR supplements for losing weight and what dosages to take. Finaflex ALC+CLA combines the 2 most sought after non-stimulant weight loss ingredients ALC and CLA. Order your bottle at Black Diamond Supplements. Shop with SuppsRUs for discount Supplements, Vitamins, Protein Powder, Pre-Workout, Fat Burners & more! Free postage & same day dispatch Australia wide. ![]() ![]() L- carnitine is a non- essential (sometimes conditionally- essential) amino acid that plays a crucial role in the transfer of fatty acids to the mitochondria (1). Natural sources of L- carnitine include animal- derived products, such as white and red meat, fish and milk. L- carnitine weight loss and performance, the effects. Weight Loss Pills & Powders. Our mission is to provide you with all the facts to help you make the best supplement choices and to help. ALC by Evolve is a stimulant free ALCAR (Acetyl L-Carnitine) supplement which contains 100% Acetyl L-Carnitine. Evolve ALC; Evolve ALC Evolve. A powerful and highly utilized supplement for dieters or those looking to maintain a low body fat. Scientific literature shows that supplementation with L- carnitine on a daily basis increases the blood and muscular concentrations of this amino acid, enhancing fat metabolization and subsequent better performance. In a study published on The Journal of Physiology (2), Wall and colleagues shown that L- carnitine supplementation allows the body to spare glycogen by utilizing more fat, delaying time to exhaustion. Nevertheless, the researchers pointed out that muscle lactate was reduced when performing high- intensity exercise (at 8. VO2max). This was not the first study to show that L- carnitine supplementation is able to reduce various markers of metabolic stress and of muscle soreness. Similar results were found by Spiering et. What is the proper dosage? Studies have shown that the L- carnitine- carbohydrates combo has ergogenic effects and can increase work output by 1. So you should take your L- carnitine supplement with a reasonable amount of fast- acting carbohydrates (6. The . Rather, take it daily for some weeks and you should be able to see some solid results. As for the dosage, aim for 2- 4g of L- carnitine daily. ![]() Acetyl-L-Carnitine (ALC) is a premier nutrient to support memory, mental energy, and nerve integrity.* ALC is found in high concentrations in the brain, nerves, heart. Lipoic Acid and ALC Rejuvenate Muscle and Liver Energy Production. Leptin Diet Weight Loss. ![]() Oct; 3(5): 3. 45- 6. Feb 1. 5; 5. 89(Pt 4): 9. J Strength Cond Res. Feb; 2. 1(1): 2. 59- 6. J Int Soc Sports Nutr. Apr 2; 6: 9. L- carnitine ? Dosage? 4. 78 votes, 3. Curing cancer naturally - Four inspiring stories of healing disease with diet. Natural. News) As terrifying as a diagnosis of cancer can be, stories of individuals taking their health into their own hands, and defeating so- called 'terminal' illness through natural methods are common. Whether using a strict raw vegan or traditional vegetarian diet, Gerson therapy or macrobiotics, these former cancer patients beat the odds and are living vibrant, healthy lives. Food as medicine At one point or another, most of us have come across an encouraging story of someone who lived to tell the tale of refusing conventional cancer therapy, and instead opting for a natural healing protocol. Even though each method may differ in approach, all tend to have one element in common, namely, a nutrient dense, cleansing diet. For some, raw juices are the key. For others, sea vegetables and grains. Regardless of the method, one thing is certain: a clean diet is powerful medicine. After having part of his colon surgically removed, along with a golf ball- sized tumor, he was told by his doctor there wasn't anything specific he should do to keep healthy - except keep in mind that most cancer patients only have a five- year survival rate. When Chris subsequently refused chemotherapy, his doctor thought he was . ![]()
![]() As a reward for his unconventional choice, Chris has been free of cancer for over eight years. You can learn more about Chris's journey here. Only a few weeks left to live Janet was 4. IV lung cancer. A registered nurse, Janet chose chemotherapy, but due to severe side- effects, she discontinued the treatment after only one dose. She was then advised by her primary care physician to research macrobiotics. Janet decided to give it a try and hired a macrobiotic consultant/cooking coach, who taught her about the protocol. Before long, Janet's test results began improving. ![]() ![]() And then her tumors completely disappeared. Six years later, she is still cancer- free and continues to embrace a macrobiotic way of life. Janet's full story can be found here. Told by her doctors she had a three- year survival rate, and that chemotherapy would not cure the cancer, Joyce turned to nutrition and chose a Gerson diet. Soon after, even though her doctors said nutrition wouldn't help, they advised her to continue whatever she was doing. Joyce cured her cancer and now lives an energetic, healthy life with her family. A ketogenic diet, which calls for minimizing carbohydrates and replacing them with healthy fats, can help in cancer treatment. The ketogenic diet has actually been used for managing seizures in children for quite some time. Home and Garden Health Food Fashion Family Financial Business Relationship more Garden Design & Ideas Garden Plants & Flowers Windows & Screens Kitchen & Bathroom Countertops Roofing Materials & Construction Home Building Wood Flooring. ![]() Watch Joyce's story here. A turning point Elena's doctors predictably recommended chemotherapy when she was diagnosed with stage III colon cancer. Just as she was about to begin conventional treatments, her mother called Charlotte Gerson, who convinced her to try alternative therapies instead. Elena took this advice to heart and adopted a protocol of enzymes, cleanses and coffee enemas - in addition to an organic vegetarian diet. Five years later, she remains cancer- free with more energy than ever. Further information about Elena's journey can be found here. To learn more about naturally healing cancer, the following sites offer a wealth of information and inspiration: Living foods. Macrobiotics. Gerson therapy. Sources for this article include: http: //tv. A2. 0A3. 18. BA9. D1. 85. 19. 38. 71. D0. 60. 82http: //www. LPn- g. 24u. RBQhttp: //tv. Qh. 70. S4. NE4. About the author: Carolanne believes if we want to see change in the world, we need to be the change. As a nutritionist, wellness coach and natural foods chef, she has encouraged others to embrace a healthy lifestyle of green living for over 1. Through her website www. Thrive- Living. net she looks forward to connecting with other like- minded people who share a similar vision. Follow on Facebook: www. Thrive- Living/4. For Pinterest fans: www. Find at Google+: www. EZiy. RDiaspora*: carolanne@pod. Tsu: www. tsu. co/Thrive. Livingand Twitter: www. |
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