Frequently Asked Questions

What is fruit serving size?

2008-11-08T01:55:00.000-08:00

5 A Day Basics

Fruits and vegetables look good, taste great and contain vitamins and minerals.
Eating 5 to 9 A Day is quick and easy. A serving is a medium-size piece of fruit; ¾ cup (6 fl. oz.) of 100 percent fruit or vegetable juice, ½ cup cooked or canned vegetables or fruit, 1 cup of raw leafy vegetables, ½ cup cooked dry peas or beans, or ¼ cup dried fruit.
You can get your 5 to 9 A Day in many ways because fruits and vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or vegetable juice.
Wash fresh fruits and vegetables thoroughly in water.

How Many Servings Do You Need Each Day?

It depends on your age, gender, and activity level:

	Children ages 2–6 years old, women, some older adults	Older children, teen girls, active women, most men	Teen boys, active men
Calories	About 1,600	About 2,200	About 2,800
Vegetable Group	3 servings	4 servings	5 servings
Fruit Group	2 servings	3 servings	4 servings
*Adapted from the USDA Dietary Guidelines for Americans, 2000

Next 5 A Day Tip --> click here

Source: National Center for Chronic Disease Prevention and Health Promotion
cdc.gov - reprinted with permission

What are good sources of Vitamin B12?

2008-11-06T05:23:00.001-08:00

Vitamin B12 is naturally found in foods that come from animals, including fish, meat, poultry, eggs, milk, and milk products. Fortified breakfast cereals are a particularly valuable source of vitamin B12 for vegetarians.

Food sources of Vitamin B12		Micrograms	Percent RDA
Clam ............................	3 oz	84.1	1400
Beef liver ............................	4 oz	41.39	689.8
Snapper ............................	4 oz	3.97	66.2
Venison ............................	4 oz	3.60	60.0
Shrimp ............................	4 oz	1.69	28.2
Scallops ............................	4 oz	2.00	33.3
Salmon ............................	4 oz	3.25	54.2
Beef ............................	4 oz	2.92	48.7
Lamb ............................	4 oz	2.45	40.8
Cod ............................	4 oz	1.18	19.7
Halibut ............................	4 oz	1.55	25.8
Yogurt ............................	1 cup	1.38	23.0
Milk ............................	1 cup	0.89	14.8
Egg ............................	1 medium	0.49	8.2

RDA for age (years)	Micrograms per day	Pregnancy	Breasfeeding
1-3	0.9
4-8	1.2
9-13	1.8
14 and older	2.4	2.6	2.8

Questions answered by Dr Zilberter in 2008

2008-10-24T03:48:00.000-07:00

Ask you question: click here

Garlic benefits: food versus supplements	10/22/2008
Q: What are the benefits of adding Garlic in one's diet? I am young man that is healthily. Is taking ... A: Dave, Since 3,000 b.c. garlic has been used not only to spice up meals but also as a medicine. It ...
Advantages and disadvantages of whey protein	10/22/2008
Q: I'm a 20 year old male. I was wondering if you could tell me about the advantages and disadvantages ... A: Scott, The question about advantages and disadvantages of whey protein is answered at ...
What one can do to gain weight?	10/19/2008
Q: I was wondering what you can do if you want to gain weight. Thank you. A: Usually, by gaining weight people mean gaining muscle, if this is what you would like to do, please ...
Energy drink, protein boost, corn syrup	10/18/2008
Q: I currently drink 1 High Protein Boost drink per day as a food supplement. My personal trainer has ... A: Please read my answer to a question about high fructose corn syrup solids here: ...
Gaining weight around my middle	10/17/2008
Q: The fact is, ive been unhappy for a 2years. I turned 35, and natuarally... your 'stuff' heads south. ... A: You might want to try the diet that had success in the case of weight gain around the midsection, ...
Body weight control: plateau and set point	10/15/2008
Q: What's the difference between body weight plateau and body weight set point? Can one change the set ... A: Veronika, You hit the plateau when your body decides that there's no need to lose more weight no ...
Omega 3, 6, and 9: essential fatty acids and supplements.	10/9/2008
Q: I recently discovered the benefits of adding Omega 3 along with 6 and 9 to one's diet. I rarely eat ... A: Ray, There's no RDA for fats and fatty acids, they have AI (Acceptable Intake) instead. The AI for ...
Good and bad trans fats: good and bad cholesterol?	10/9/2008
Q: I understand that artificial trans fats raise LDL and lower HDL levels in the body, but I would like ... A: Todd, Trans fat is made in the process called hydrogenation by making liquid oils solid. It is ...
Vitamin supplemetation: mega dozes and timed release	10/7/2008
Q: I have been taking "Good N Natural Ultra Man High Potency [Timed Release]" supplements for the past ... A: The problem of vitamin supplementation dozes is very controversial. The official (NIH) standpoint ...
Food addiction or how to fight cravings	10/6/2008
Q: I was wondering if there is truth to this. I was told that gluten and/or diary can have a chemical ... A: Gia, Just imagine what would've happened if in wild nature, animals wouldn't care about getting as ...
How can one measure the after-meal fullness?	10/3/2008
Q: Is there any accurate methods of measuring fullness after a meal? A: Peter, In one word, yes, there are such methods. However, there are two aspects of that. If you ...
Recovery after vitamin B1 deficiency	10/2/2008
Q: Ive been diagnosed with a b1 deficiency. 50 in a range of 80-150. How long would it take to ... A: With timely started treatment, symptoms such as pain, tingling, loss of sensation in hands and feet ...
Calorie intake to maintain body weight	10/1/2008
Q: im not very active so i was wondering if you can tell me how many calories i shoud eat a day to ... A: Emma, Calorie needs depends on more factors than you give me. For example, a 20 years old ...
Protein digestion and absorption: food combining	9/30/2008
Q: Being a Greek, I enjoy combining baked beans with a chunk of feta cheese. Is it ok in terms of ... A: Proteins are utilized by the body with an amazing effectiveness estimated to be above 90 percents. ...
Acidity in apples	9/30/2008
Q: For the past months, whenever I eat an apple on a more-or-less empty stomach (mid-morning), I get ... A: Elizabeth, Since crackers or bread eaten after an apple help and not aggravate your condition, you ...
Nutrients in fresh versus frozen spinach	9/30/2008
Q: You gave such a helpful answer to my recent question (about hulled millet) that I'd like to bring to ... A: Andrew, Thanks for your kind word :) I found it difficult to compare raw and frozen spinach ...
Ketchup: healthy or not?	9/27/2008
Q: I've been trying to eat a lot more vegetables than I usually do, but the only way I can do that is ... A: Ketchup isn't bad for you unless you are having heartburn, or should limit salt or sugar in your ...
Soy products: dangerous?	9/27/2008
Q: Could you please tell me if there are any serious side effects to eating soyburgers or any soy ... A: Al, Soy is linked to infertility, breast cancer, hypothyroidism, thyroid cancer, and many other ...
Brown rice and hulled millet: nutrition	9/27/2008
Q: What is the difference, in terms of nutrition, between "hulled millet" and "whole millet"? Am I ... A: Andrew, Hulled millte is a whole grain. White rice is the result of not only hulling the rice grain ...
How to lose muscle bulk and keep lean muscles	9/26/2008
Q: Zilberter, I am a 17 year old retired gymnast struggling to lose about 10 pounds. I am 5'2 and 130 ... A: Hannah, Generally, lower intensities longer duration aerobic exercises and more repetitions with ...
Nutrients to enhance creativity	9/25/2008
Q: OK - I was being a little dumb there, thanks for making it clear. So - here goes again. I am a ... A: Shelley, My research resulted in a very few scientific articles that could help me to answer your ...
Protein needs and overconsumption	9/23/2008
Q: I would like to know if it is ok to have a protein bar containing about 20% protein when I am not ... A: Finny, With your weight, you probably can indulge yourself in eating the bars. However, without ...
Protein needs and overconsumption	9/21/2008
Q: I would like to know if it is ok to have a protein bar containing about 20% protein when I am not ... A: Unless you have kidney or gout problem, you can hardly overconsume protein. In a healthy body, ...
Cholesterol in foods versus cholesterol in blood	9/21/2008
Q: I've been advised to cut down on crustacea (shrimp, prawns) to reduce my blood cholesterol, does it ... A: Let's take the prawns. In 4 oz, there is less than 1g of fat and very little of saturated fat, which ...
Advice for an underweight child?	9/17/2008
Q: sir, my child is 10 y old. he is thin and under weight and keeps normal hieght. studing in 6th. his ... A: First of all, you might want to know your child's body BMI using BMI-percentile-for-age Calculator ...
Choosing right suppplements	9/16/2008
Q: I been taking Centrum Supplement for the past year or so, however recently I found out that ... A: The problem of "natural" versus synthetic supplements seems to be in the field of health beliefs ...
Dozes of Vitamin B6 and B12 for brain health	9/15/2008
Q: Could you please tell me the minimum daily requirement of Vitamin B-6 and the minimum daily ... A: Healthy people 18 years and older require 4-6 mcg of Vitamin B12 and 2-2.5 mg of Vitqmin B6 a day. ...
Energy Drinks and energy level throughout the day	9/15/2008
Q: Do energy drinks actually provide energy? I am looking for an energy drink to provide a couple ... A: Michael, First of all, energy drinks are soft drinks, so many of them contain a lot of sugar and in ...
Absorption of heme iron versus non-heme iron	9/14/2008
Q: Can you help me understand the bioavailability of various plant vs animal sources if iron? I am ... A: Mike, Absorption of heme iron, which is bound within the iron-carrying proteins hemoglobin and ...
Hemochromatosis Diet	9/12/2008
Q: I am a 46 year old male. My hemochromatosis is in maintenance mode after very aggressive Phlebotomy ... A: Mike, There is no evidence that hemochromatosis can be efficiently treated by a diet. However, you ...
On 2000-Calorie non-fat diet and exercising	9/12/2008
Q: I am on 2000 non-fat diet and doing exercise, for a month,but nothing happening. Don't know where is ... A: Sherrie, I'm not sure that your non-fat diet is a good idea. First of all, with 2000 Cal. in mind, ...
Nutritional content of Brewers' Yeast and Bakers' Yeast	9/11/2008
Q: I have recently found out I am several months pregnant and am a little worried as I have had B ... A: Rebecca, I have only percents of daily allowances for Brewers' Yeast but more details on bakers' ...
Slim with abdominal fat	9/10/2008
Q: I am 18 years old. I suffer from large belly in spite of my good weight. I tried to lose more weight ... A: Dosha, You might want to cut down on carbohydrates. The matter is, this particular body fat ...
Why older people eat less	9/9/2008
Q: Other than being due to illness, it seems like the elderly eat less than they did when they were ... A: The most common reason is the metabolic slowdown due to physical inactivity and loss of muscle mass. ...
Good oils for frying	9/8/2008
Q: I use olive oil for frying and deep frying. Is it a better or worse choice compared to other oils ... A: Polyunsaturated fats that are rich in essential fatty acids should be used cold to preserve their ...
Good oils for frying	9/8/2008
Q: I use olive oil for frying and deep frying. Is it a better or worse choice compared to other oils ... A: It depends on what you expect from the oil. Olive oil has a better (for your health) fatty acid ...
Does fructose restore muscle glycogen?	9/6/2008
Q: Why does fructose only replenish liver glycogen and not muscle glycogen? Thanks! Brent A: Fructose can be transformed into glycogen in the skeletal muscle though at a slower rate than in ...
Baby weight: how to lose at home?	9/5/2008
Q: I am 22, married and have three small children. My oldest is 3 my youngest is 2 months. I got my ... A: I can suggest a free online program proved successful since 2002. You have to sign up to get access ...
Water intake: will 32 ounce 4 times a day hurt?	9/4/2008
Q: I have a big 32 ounce (what I call my adult slurpy cup) QT cup that I keep filled with ice and water ... A: Amy, Unless excessive thirst is caused by diabetes (not your case, but keep it in your mind) or you ...
Glycerol to control cravings?	9/3/2008
Q: tanya please let me know whether to use the following glycerine for ingestion ( taking internally), ... A: If this product consists mostly of 'assay' - should be the 'crude oil assay' in fact - we are ...
Supplements versus healthy eating	9/2/2008
Q: Your Question was: I am a 20 year old male. My father died at a very young age of heart disease. ... A: Your exercise routine is close to what is called interval training, which is very good for improving ...
Breakfast	9/1/2008
Q: In the morning, on a good day, I have time fix a bowl of oatmeal or cereal with a little milk and ... A: My experience (see 'suggested reading' below) makes me advise you against any breakfast at all if ...
Under-eating, over-exercising?	8/15/2008
Q: I excercise for atleast two hours daily, and eat less than 1000 calories a day but I'm still a ... A: Brittney, One possible reason can be your too negative energy balance, which is sending your body ...
Hidden food intolerances and hidden symptoms	8/15/2008
Q: I have a question about my food intolerances. I have been tested for it and got results that showed ... A: I would be happy to answer "yes" if I knew that you enjoy a perfect -- and I mean _perfect_ health. ...
Do I need these: ALA, CLA,Carnitine, CoQ10, DHEA, HGH	8/12/2008
Q: Tanya I am a guy in his fifities,overall good health.I try to eat healthy,exercise,dont ... A: Carl, All supplements on your list are or can be beneficial depending on medical needs, dozes, ...
Body fat percent and hydration	8/12/2008
Q: A few friends of mine are having a wager over who can lose the most fat. I will be using calipers to ... A: Eric, With callipers, the "sucking it in" thing should not affect the body fat percent measurement. ...
Body measurements for a teen	6/9/2008
Q: i am 16 yrs. old and my measurements is 36 breast, 30 waistline, 33 abdomen, 38 butt and hips and I ... A: It looks like you have a metabolic problem since your body fat percent is too high for your body ...
Fiber digestibility and calorie balance	6/9/2008
Q: I've recently read your answer to Ruby regarding getting some calories from dietary fiber ... A: The seeds of Psyllium (Plantago afra) contain about 19 percent fiber, 18.8 percent protein, and ...
Net carbohydrates in brown vs white rice	6/9/2008
Q: When I was reading the label comparing brown rice to white rice, they both have the EXACT same ... A: Billy, To me, the ingredients don't look exact the same. The 'net carbohydrate' counts (total grams ...
Need to lose 110 pounds	6/7/2008
Q: well im 17 im turning 18 in a few weeks and im 287 im about 6'3 what kinda of exercise should i do ... A: I think I can suggest the diet you need, it even has a plan called 'skipping breakfast' and, though ...
Body measurements for a teen	6/7/2008
Q: i am 16 yrs. old and my measurements is 36 breast, 30 waistline, 33 abdomen, 38 butt and hips and I ... A: Alicia, Body measurements can be different but still normal for girls your age depending on the ...
New diet & lifestyle - no weight loss?	6/3/2008
Q: I have recently changed jobs and now work on a mine site, and have realised I am eating more ... A: Jane, The chances are big that the reason for not losing weight is your rather high carb intake and ...
Optimal nutrition for athletic performance	6/3/2008
Q: I just wanted to ask you if you can help me make a daily nutrition regime that will help me most in ... A: Dusan, Overall, the recommended macronutrient intake are: - 55 to 58 percent of calories coming ...
Is the ingredient 'Corn Syrup Solids' unhealthy?	6/2/2008
Q: I was reading my protein bottle and it says it contains corn syrup solids, is that unhealthy? A: Nick, If you are not concerned by unhealthiness of corn syrup itself, you shouldn't be concerned by ...
Calories are not created equal	5/31/2008
Q: I was just wondering about calorie intake. I have looked at a few sites that both calculate my ... A: Rebecca, The way calories work is not based on arithmetics. The good part of it is, that you can ...
Why is aspartame bad for you?	5/26/2008
Q: Is it true that aspartame is dangerous? What would you recommend as a healthy no-calorie artificial ... A: The artificial sweeteners topic causes heated debates in the health professional and many ...
Starving on sweets and how metabolism works	5/25/2008
Q: I hope you can help me. My husband is obese. He is 6 feet tall and weighs 236 pounds, mostly in his ... A: Diana, It's an interesting situation when you are (rightly) worried about your husband starving ...
The dangers of high fructose corn syrup	5/25/2008
Q: I was reading an article in "First" discussing "high fructose corn syrup" that made it sound like ... A: Interesting you asked! I've just answered a similar question and here it is: ...
Diets shifting or rotating calories, carbs, or what?	5/23/2008
Q: Would you recommend this diet? http://SampleDiets.CalorieShiftingDiet.info Thank you very much :) ... A: Maybe - though it can be OK to have bacon due to its high Fat Burning Index. It'd be bad to have ...
Two cups of milk a day to get calcium?	5/22/2008
Q: I have a small nutrition question. I'm also Russian but, god help me, I have no idea how to type in ... A: Sorry for your fractures, hope you get well soon. The answer is yes, it does retain the calcium ...
The dangers of high fructose corn syrup	5/22/2008
Q: I was reading an article in "First" discussing "high fructose corn syrup" that made it sound like ... A: Michael, I haven't read the article but just being an 'empty calorie' food makes corn syrup really ...
Low carb diet, potatos, and bread	5/22/2008
Q: Tanya I have been reducing my carbsas well as calories in an effort to lose weight. I switched from ... A: Generally, on a low carb diet, you don't have to watch calories as long as you stay within your ...
The benefits and dangers of soy	5/21/2008
Q: There has been a lot of studies to show the numerous benefits of taking soybeans. However, there are ... A: Dr Andrew Weil wrote that evidence for the health benefits of soy in Asia is very strong, however, ...
Is McDonald's Southwest salad healthy?	5/20/2008
Q: I hve recently decided to go on a diet and have started power 90x. my question is: is eating the ... A: Any salad made of fresh vegetables is healthy. As to the dressing thing, it's not always bad for ...
How to lose fat while building muscles	5/20/2008
Q: I am really desperate right now. I have been trying to lose weight since last year and I've been ... A: Jolin, Good question! Indeed, to burn the fat, you need to enter the catabolic mode while to gain ...
Diets shifting or rotating calories, carbs, or what?	5/19/2008
Q: Would you recommend this diet? http://SampleDiets.CalorieShiftingDiet.info Thank you very much :) A: The idea of ever-changing diets does make sense to me because it looks pretty adequate Mother Nature ...
Is distilled water a diuretic?	5/19/2008
Q: I have heard alot about making a drink with distilled water, cranberry juice, lemon juice, and tea ... A: Rachel, Distilled water works better than tap water just because there's no salts in it and the ...
Are bananas OK for diabetes and cholesterol?	5/15/2008
Q: Is this eating banana good for diabetic & chol. people A: Bananas are high in both carbohydrate density - calorie for calorie, they have more carb grams than ...
Diet drinks and belly fat	5/14/2008
Q: is it true that drinking carbonated diet drinks, such as diet coke or diet pepsi, contributes to ... A: Diet coke and everything tasting sweet works the same way as foods containing real sugar do. It'd be ...
Burning the fat while preserving the muscle	5/11/2008
Q: Hey, this is a pretty in depth question but... im a 21 year old male, 170 pounds, I've been working ... A: At your level of fitness and knowledge, I'm afraid it's not enough to give you a simple answer like ...
Waistline, body type, and health	5/9/2008
Q: i know that everyone is built differently and carry weight at different areas of the body. i am at ... A: The abdominal fat distribution characteristic for the 'apple' body type is indeed a risk factor for ...
Craving, diet, and exercise	5/7/2008
Q: I've just begun dieting and exercising but recently I've been craving a lot of sweets. I heard ... A: Your craving for sweets can mean several things. 1. Your diet is not right for you, for example, ...
Potato pros and cons	5/6/2008
Q: Are plain boiled potatoes ok for a healthy diet (2 potatoes daily)? I'm trying to phase of white ... A: As with any food, potatoes may be good or bad depending on too many things to list them all here. ...
Unhappy with my body	5/4/2008
Q: for the past month or so i have stopped drinking all soda, eating most bread, or eating any kind of ... A: First of all, you have to realize that you are asking about two uncompatible things. Eating healthy ...
Are some fast foods better than others?	5/2/2008
Q: Excuse me, but i need to ask you a question. Even though fast food is unhealthy, is In N' Out ... A: It depends on what you choose to order. Looks like McDonald's is trying harder to offer healthier ...
Did I wrecked my metabolism for good?	5/1/2008
Q: okay i am 19 right now but all through high school i was always on diets, then i would binge eat, ... A: To answer, I'd have to know more about your body composition. Could you please get your body fat ...
caloric intake needs	4/9/2008
Q: I would like to ask about my daily caloric needs with a goal for losing 2-3 lbs a week. I am ... A: The calorie matter is not that simple. For instance, on a high fat diet, people are able to consume ...
Calories and weight loss plateau	4/6/2008
Q: I am 5'2" and 139 pounds. My highest weight was 165 lbs. I have largely maintained my weight at 140 ... A: On the one hand, the calorie business is very tricky and seems to be beyond simple computations. On ...
Cancer and nutrition	4/3/2008
Q: I have a friend who had cancer but beat it, I would like to know if there are any nutrition tips or ... A: I suggest a couple of articles about the problem: Foods to lower the risk of cancer ...
Saturated Fat and Cholesterol	4/1/2008
Q: I heard that the consumption of Cacao can reduce onces cholesterol and therefore become a viable ... A: The link between saturated fats and heart disease that appeared to be logical not so long ago, turns ...
Is it possible to make calories less fattening?	3/31/2008
Q: I've read that the calorie=calorie=calorie rule is not true anymore. How can one use this fact to ... A: You may be right depending on what we are looking at. The calorie definition is still true: a ...
Fat burning vs index	3/31/2008
Q: What's the difference between just fat burning and fat burning index? A: Fat burning is a simpler term for lipolysis or lipid oxidation when the lipids or fats lipids are ...
Nutritional Needs for a 17 year old	3/27/2008
Q: I'm a 17 year old male, weigh 150 pounds, I'm about 5'10'', and am thin, but not skinny. I've been ... A: For a a good nutritional status, choose nutrient-dense foods and avoid the 'empty calories' like ...
Can I lose 40 pounds in 96 days?	3/26/2008
Q: hi i was wondering whats a good way i ca lose 40=50 pounds by july 1? if 40 is too much whats a ... A: Let's calculate. You have 96 days to lose those pounds so it's roughly 0.5 pound a day. To lose one ...
Will a diet affect my baby that much?	3/25/2008
Q: Tanya, I lost baby weight with my first two children pretty easy. Then I became very busy with ... A: It should not affect your baby unless you starve yourself or take OTC weight loss pills. However, ...
Losing 2.5 kg for kickboxing fight	3/24/2008
Q: I am 69 kg and need 2 get to 67.5 kg what can I do or what should I be eating and how much should I ... A: With your body fat percent, you can expect that the lost weight will be water weight. To lose some ...
Weight gain the healthy way	3/22/2008
Q: Okay, Im 13 and Im 5 foot 3 in. I weigh about 100 lbs. Probably a little more because i've been ... A: Here are answers to yourWhat to eat, how to exercise to gain muscle ...
Soy pros and cons	3/21/2008
Q: My wife and daughter are thinking of switching to a high soy protein diet and eliminating dairy and ... A: Soy and soy products is a controversial topic. There are many pros and as many cons about soy ...
Alternative sources of Omega 3	3/20/2008
Q: I am allergic to fish/seafood. How should I get my needed nutrients that one usually associates ... A: Omega 3 from fish is made up of eicosapentaenoic and docosahexaenoic fatty acids, which make Omega 3 ...
Nutrition and meal planning for a two years old	3/20/2008
Q: i wanted to ask about my 2 year old son, who eats well. he loves everything including spinach, lima ... A: Congratulations on your healthy-eating baby! I wouldn't be worried a lot about servings and calcium ...
Eating late at night	3/20/2008
Q: I had a question about eating at night. I tend to get hungry at about 9/9:30pm. I go to bed at ... A: Previously, experts would unanimously advise you against eating late in the evening. Not any longer. ...
Weight loss and body image for teenagers	3/19/2008
Q: im 16 and about 5"1 and weigh around 122, is that normal for girls my height? Do you think i should ... A: A great part of teenagers' body weight problem can be not being really overweight but poor body ...
The "6 small meals" eating plan	3/17/2008
Q: I was woundering what my 6 small meals should consist of. I do work out a lot, i love to run so i'm ... A: For a person like yourself, which is working out a lot and can afford carbohydrate-rich foods, it ...
Partially Hydrogenated oils	3/16/2008
Q: I just wanted to know if foods containing partially hydrogenated oils, mono-diglicerides and wheat ... A: Here's a quotation I like: "Consuming partially hydrogenated oils is like inhaling cigarette smoke. ...
Vitamin B12 and weight loss	3/15/2008
Q: Do the B-12 w/vitamins supplemental injections really help with fat loss? A: There are some data about B12 helping to slow down weight gain but I am not aware of its effects on ...
"Fat Loss 4 Idiots" versus hormone pill	3/12/2008
Q: I am doing quite well on this online menu diet that I paid $40 for several months ago. ( I've lost ... A: Good question! So far, there's no signs of such pill(s) and the possible reason is, after you take ...
Cannot stay motivated to lose weight	3/12/2008
Q: I feel like i have run into a wall!! i cannot stay motivated to lose weight. I have gained about 20 ... A: Good options to stay motivated are: 1. Choose a plan that you love to stick with because it work ...
Whole grains and fiber causing digestion problem	3/10/2008
Q: I didn't know what topic to go to for help. So, maybe you can help me. I just turned 30 and all of ... A: You might want to give your digestion system a little break going to a low carb plan for a while. ...
How to keep the lost weight off	3/9/2008
Q: I am a 17 years old male, 5'10. Since September I have been overworking myself with intense exercise ... A: Keeping the lost weight off is a big problem and counting calories while getting less exercise is ...
Causes for weight gain with aging	3/9/2008
Q: Is there any scientific research to support the talk of as you get older you put on weight. Thank ... A: Yes it is. However, a closer look at the picture reveals that not the very process of aging ...
101 Low carb Diet Tips	3/8/2008
Q: In your book "101 Low carb Diet Tips" you mention on page 86 that one may break a plateau by eating ... A: The "heavy cream and green tea" is one of the plans that are intended to last for a week or so - ...
Why butter calories are different from oil calories	3/7/2008
Q: It is my understnading that 1 gram of fat has 9 calories. is that correct? but it's also my ... A: There is 81 g of total fat in 100 g of butter since it contains in small amounts protein, ...
Tryptophan from whey protein versus 5-HTP	3/6/2008
Q: Have you heard anything about the sleep effects of this BioZzz whey protein? I found this protein ... A: Tryptophan or, to be accurate, L-tryptophan, is found in most food proteins and the way it works is ...
The health benefits of Mediterranean cuisine	3/5/2008
Q: I'm a college student writing a paper on Mediterranean cuisine and it's cardiovascular benefits, and ... A: The traditional Mediterranean diet is characterized by a high intake of vegetables, legumes, fruits ...
Will pure gold improve my thinking?	3/3/2008
Q: if I put gold into my bloodstream will it affect the way I think? My uneducated logic behind this is ... A: I don't think so. First, the mechanism of signal transmission between neurones is very ...
Spot reducing and a diet to lose stomach fat	3/2/2008
Q: i am an 18 year old male, currently weighting around 15 stone or 210 pounds. My natural build is not ... A: The truth is, there's no such thing as reducing fat on selected body spots through specific ...
Exercise increases my calorie intake	3/2/2008
Q: im 5'3, 20 yrs old, and around 115 lbs. i have recently gained weight (about 10 lbs) due to my junk ... A: Claire, Do you mean to have your 1200 Calories a day in the form of junk food? If you do, it ...
Meal timing around morning exercise	2/29/2008
Q: I get up at 5 am and at the gym for a spin class by 5:25. Is it beneficial to eat prior to working ... A: It depends on your goals and your diet type and most critical is not protein but carbohydrate intake ...
Weight loss plateau while on diet and exercise program.	2/29/2008
Q: My husband and I are both 60 yr old, overweight, physically active and we don't look like we weigh ... A: Diana, Unfortunately, it's no more agreed upon in medical community that low fat diet is healthy ...
Lactose-free protein suppliements	2/29/2008
Q: I am highly intolerant of lactose products and this would include whey. Is there another protein ... A: The only thing I am aware of is "Lactose-free Formula 1" by Herbalife The wrote: "Those with ...
Gaining weight recommended reading	2/8/2008
Q: i am 26 year and my height is 5 feet 10 inch and my weight is 51 kgs . sir could please tell me how ... A: Your question is answered quite a few times: What to eat, how to exercise to gain muscle ...
Small meals throughout the day don't stop huger	2/4/2008
Q: I'm a 33 year old stay at home mom, I'm trying my best to watch what I eat to be healthy and lose ... A: I'm almost positive that your problem is in your insulin sensitivity and metabolic resistance. If ...
1500 calories a day, no weight loss	2/4/2008
Q: I'm very frustrated. I have been dieting on and off for over 20 years now. I'm 38. 5 feet 2 ... A: Pam, It's more important how you compose your meal from the carb:fats:protein ratio standpoint that ...
Can an adult grow taller?	1/31/2008
Q: I'm 21 years old, and am 5-2" ; I didn't have proper nutrition as a child, I didn't like meat so ... A: My son grew about 7 cm taller between his ages 21 and 25. What we advised him to do was really ...
Gained 5 pounds working out for over a month	1/29/2008
Q: I am currently working out on the eliptical machines for 30 minutes a day as well as weight training ... A: Since we don't know what exactly you've gained - water, and/or fat, or muscle, it's hard to tell ...
Losing weight...not feeling great!	1/28/2008
Q: I am a 31 year old wife and mother to 3 young children. My youngest daughter is almost 5 months ... A: Looks like your body isn't happy with your "self directed diet of about 1200 calories" - maybe ...
What to eat, how to exercise to gain muscle	1/26/2008
Q: I am 17 years old and i weigh 100 pounds, i have always been skinny. I am a compulsive eater, but i ... A: The question of gaining muscle mass (you don't want to gain fat, right?) is a tough one and requires ...
Calories: any info on some small tips?	1/24/2008
Q: are there things that i can cut back on (like small things) through the day that people might ... A: You have two options: 1. Learn all about it (and there's a lot to learn, see references below) ...
Raw food benefits for an advanced dieter?	1/23/2008
Q: I have been eating a very healthy diet for the past two years and have lost a total of about 40 ... A: From all I know about the raw food diet, the health benefits should continue for as long as you are ...
My high fiber, high protein, low fat, medium carb diet failed!	1/23/2008
Q: I have tried nearly every "trick" there is. Many pills, many exercise routines and all "diets." ... A: If a 'high fiber, high protein, low fat, medium carb' diet failed working for you, the most likely ...
Will multivitamins prevent me from losing weight?	1/22/2008
Q: I am 22 years old and a bit overweight. I am on a healthy diet but there are days where I can't eat ... A: Without knowing what your healthy diet is all about, it's hard to advise you on balancing it. See, ...
Whey Protein - to lose weight or to gain?	1/21/2008
Q: My mother has always been a health and fitness nut and she advised me to replace one or two meals a ... A: The protein intake question is just that - a question - when it comes to weight loss. For one thing, ...
Plateau after losing 35 lb in 6 weeks	1/21/2008
Q: about 5 months ago i started a diet(below) and it worked, I lost 35 lb's in about 6 weeks, While i ... A: Plateau is a usual thing and yes, you are right: it's more usual after that quick weight loss. At ...
Skin and nutrition	1/18/2008
Q: I suffer from both rosacea and acne. what is the best diet for me? A: Generally, it's a well known fact that restricting carbohydrate intake is a must for a better skin. ...
Old Timers Baseball	1/18/2008
Q: I am 65 years old. I play Old timers fast pitch baseball. I am 5-11 1/2 ft tall and currently weigh ... A: You seem to be doing absolutely great! With your physical workload, you probably need to eat not ...
Natural diuretics	1/17/2008
Q: I would like to know what the most potent diuretic in nature is. Thank you A: It depends on your goal: is it to get rid of water retention fast and once in a while -- or to ...
I am so sick of counting calories - is there a diet for me?	1/16/2008
Q: I started overeating and gained a lot of weight. I have been 157 cm the last year and got to weigh ... A: Fredrick, Here are your options. 1. Learn all about dieting and exercising and choose what you ...
I am soo sick of counting calories - is there a diet for me?	1/16/2008
Q: I started overeating and gained a lot of weight. I have been 157 cm the last year and got to weigh ... A: Good luck to you but keep in your mind that portion control requires a strong will power and just ...
I am soo sick of counting calories - is there a diet for me?	1/16/2008
Q: I started overeating and gained a lot of weight. I have been 157 cm the last year and got to weigh ... A: First of all, in your age, growth is very uneven, you can expect a sudden and fast growth rate and ...
Diet for stress, lack of energy, and depression	1/15/2008
Q: You seem fairly knowledgeable and that you've helped people out. I am a 27 yo male, 5'4", 120-5 lbs. ... A: I currently participate in the project of the Mediterranean Institute of Neurobiology concerting ...
Getting rid of belly fat	1/14/2008
Q: ), well where to start. How about giving some slight background (relating to the topic of course ... A: Andrew, Now, you can go to the group at: http://groups.google.com/group/banta-daily-plans As a ...
Protien shakes, energy drinks, or energy foods?	1/14/2008
Q: I work out regularly, I'm a bit over weight still since I quit smoking and was wondering about sport ... A: The discussion about protein shakes, energy drinks, sports and meal replacement bars is going on for ...
Answered questions about weight gain	1/14/2008
Q: a person to build muscles to be physical fit? A: You should learn how to do strength training and insure an adequate protein intake. Please browse ...
Getting rid of belly flat	1/12/2008
Q: ), well where to start. How about giving some slight background (relating to the topic of course ... A: I think what you need is a good systematic and not too restricted diet/exercise plan. Why wouldn't ...
Home cooked meals versus replacement bars	1/11/2008
Q: I am a full time student who prefers home cooked meals and does not wish to eat fast foods. Because ... A: The answer is 'yes - and no' because it all deadpans. Please read these two articles to get a better ...

What is a typical example of a functional food?

2008-10-22T05:29:00.000-07:00

Q: What are functional foods?

A: The term Functional Foods is used to describe foods with added ingredients proved of being capable to produce certain health benefits...

Related articles:

GO-diet I The PRE-biotic Inulin I Functional Foods I Probiotics

Out of various vegetables, fruits, nuts, and whole grains, many are very good for you. But some are better than others and some are so good that not only feed you but can heal and prevent diseases.

When a food is researched well enough and recognized as providing health benefits beyond basic nutrition (being healing and protective) - it is officially put on list of functional foods.

Here's a sample list of official functional foods:

apples
beef
cheese
berries
broccoli
carrots
chocolate
cinnamon
citrus
cocoa
collards
corn
cranberries
cruciferous vegetables (like cabbage and lettuce)
eggs (especially yolk)
flax seeds
garlic
grapes
honey
leeks
fish oils - e.g., sardines for your snack
lamb - e.g., cold cuts
oat
onions
peanuts
pears
psyllium husk - add it to your snack shakes
red grapes
rolled oats - e.g., as oat bars
rye - e.g., as whole rye bread or crackers
salmon
scallions
soy - e.g., soy nuts for your snack
spinach
strawberries
tea
tomatoes
tuna
walnuts
wheat
wheat bran
whole grains
wine
yogurt
Tanya Zilberter, PhD

A protein need

2008-09-22T03:50:00.000-07:00

by John M. Berardi

Based on the discussions I've overheard in the gym and even from many magazine articles I've read, there seems to be lot of protein myths being perpetuated, as well as a lot of plain old stupidity being tossed around. So let's just get aggressive and clean house starting with protein needs for maximizing muscle mass.

Over the years, the chicks at the American Dietetics Association (ADA) have continually reasserted that the protein requirements of "normal" people are about 0.4 grams per pound of bodyweight (0.4 g/lb).

According to the ADA, this is estimated to meet the needs of 97.5% of the population. Well, ADA, if there are two things that I know, the first is that bodybuilders probably don't fit into that 97.5%. The second is that bodybuilders certainly aren't normal.

Despite these undisputed facts, I can still vividly remember the day my very first nutrition professor laughed at me in front of the whole class when I argued for a higher intake for bodybuilders. Times have changed a little and thankfully the over-fat, undertrained and protein-deficient RDA bureaucrats have adjusted their recommendations based on new research. They currently recognize a protein need of about 0.55 to 0.65 g/lb for endurance trainers and 0.65 to 0.80 g/lb for weight trainers. They also state that the maximum usable amount of protein for adults is 1 g/lb. I guess they're coming around.

Personally, although there are many factors influencing protein needs, I think people striving for muscle growth need at least 1 g/lb. There's even some literature in the famed Romanian weightlifting programs that suggests that 1.6 to 1.8 g/lb might be beneficial for really intensely trained guys.

If I had to make recommendations, though, I'd say that 1 g/lb is a good start for trainees just plugging along with typical year-round training. When the intensity goes up, I'd take the protein up, too. However, I think that going up to or above 2 g/lb might, at the least, be overkill and at the most, be harmful to muscle gains or normal physiology.

Exercise on an empty stomach

2008-09-16T02:16:00.000-07:00

You'll hear many arguments for and against exercise on an empty stomach.

In theory, because your blood sugar levels are low, exercise in a fasted state (usually first thing in the morning) will help you burn fat faster.

Critics say that exercise for more than 30 minutes on an empty stomach is unhealthy, and won't help you burn fat faster than normal. Without the necessary energy to fuel your workout, muscle protein gets burned for energy.

They also advise against weight training on an empty stomach. Because a lot of energy is required for this kind of exercise, you won't be able to work your muscles hard enough to stimulate muscle growth.

Burn fat

There are many energy drinks, such as Lucozade Sport and Gatorade, promoted for use before, during, and after exercise. Drinking Lucozade Sport before exercise, for example, is supposed to "ensure that the body is fully hydrated and that energy stores are topped up with a boost of carbohydrate to maximize performance."

However, if your goal is to burn fat faster - rather than...

The rest of this report is available in the Members-Only Area. Subscribe to the Members-Only Area and you'll enjoy immediate access to a "secret vault" of expert knowledge and university-tested tips and tricks you can use to shed stubborn fat once and for all... get bigger biceps, broader shoulders, a bigger bench press... or strip away the fat from your belly to reveal a flat and attractive stomach. Click here now to join.

If you're a member, you can click here to continue reading.

Is skipping breakfasts always bad?

2008-09-03T01:48:00.000-07:00

An average American eats an average 3.12 meals a day. Is it enough? How does meal timing affect one's body weight and general health? How does it influence one's appetite and muscle mass?

Today, let's discuss a conventional diet "no-no" which is considered one of the worst diet heresies: Skipping Breakfasts. In our experience, it does the trick after a cheating day or when you temporarily stall. Some of our dieters do this regularly, often twice a week, and some do this even every day.

Why is breakfast called the most important part of the day to start with? This is the most typical among *reasonable* explanations:

"By the time you awaken, 12 hours or more have passed since your last meal. As a result, your supply of blood sugar has dropped to a near-low point. So you need food to produce a steady stream of glucose to fuel every cell in your body. "

But wait a minute! This is exactly what we are trying to avoid on any low carb diet! Low carbers are not relying on glucose for fuel, we use ketone bodies instead, and this fuel is most abundant exactly in the morning.

Any breakfasts, not only the ones rich in carbohydrates, quickly reverse the picture: glucose rises and ketones fall. For the lucky ones among us that is more or less OK, but for many of us it is not good -- because of the insulin resistance or exaggerated response to the taste of any food, or for some other reasons. The fact is, skipping breakfast does wonders in many tough cases of stalled weight loss.

We all wake up in deep ketosis independently of our diet: low fat, low carb, or no diet at all. Even before breakfast, just by the mere fact of being awake and getting ready for our morning routine, our bodies start producing glucose using carb depots (if they are still there and not used up by a prolonged low carb diet.) - read more - click here

As glucose level in the blood increases, ketone bodies' level decreases because these two are deadly antagonists. You see, even the anticipation of breakfast works against ketosis, the real breakfast much more so, and a breakfast including sweeteners is almost as bad as breakfast with real bread and sugar.

As ketone level decreases, so does their appetite-fighting effect. As a result, you'll eat more during your next meal. However, if you indulge in tasty foods and sweetened desserts during your last meal, you don't have much time for overeating. This is why the Carbohydrate Addict Diet limit the last meal duration by 1 hour.

If however you find yourself hungry late in the evening, it's a signal that you've overindulged in tasty foods and you might want to reconsider your priorities. Ask yourself: what's more important - enjoing a tasty meal or suffering the consequences.

There are at least two famous health systems known to me that employed this principle: one of them is Paul Bragg's (check it out at bragg.com) and another is the Very Low Calorie Diet

You do not ever "need fat burners

2008-08-15T05:24:00.000-07:00

QUESTION: Dear Tom, I am not currently using any fat burners. However, in many magazines where I see advertisements for fat burners, they always have a model with a six-pack and the headline is something like, "It takes more than training and nutrition to get a six-pack." Once a person hits a plateau, do we really need fat burners to achieve that "ripped" or "six-pack" look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks Tom!

ANSWER: The short and sweet answer is NO, you do not ever "need" fat burners.

While I won't dismiss the fact that there are some ingredients in some "fat burner" products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they're just models!)

Many "fat burner" companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.

The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these "fat burner" products to be minutia. In a previous newsletter, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements.

Just so you know those numbers arent something I just pulled out of thin air, lets take an example:

I have reviewed scientific data that EGCG, the active ingredient in green tea extract, if consumed in enough quantity, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market, green tea extract appears in many ephedra-free formulas these days. What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%. That slight little extra doesnt hurt, especially when its delivered in a healthful package such as green tea, rather than central nervous system stimulants, but its minutia in the bigger picture. Another way to put this into perspective is to make a list of what other things would burn 75 calories (for 150 lb person:)

* walk your dog for 15 minutes
* three times a day, walk for 5 minutes at normal casual pace
* 30 minutes of ironing
* bagging leaves and grass clippings for 14 minutes
* re arrange your furniture for 10 minutes
* wash your car, 15 minutes
* vacuuming for 15 minutes
* 7.2 minutes of walking up stairs (could be spread throughout the day)

Ah yes, but why move your body when you can take the pill and metabolism increases while you sit and watch TV? How about for your health? A body that is not moved, rots away. Unlike a car which only has so many miles on it and wears out from over-use, people are the only "machines" on earth that fall apart from under-use.

Here's what any good personal trainer will always tell you: No amount of calorie restriction or pill-popping will ever give you FITNESS. It willl never give you STRENGTH. it will never get you MUSCULARITY. It will never give you FUNCTIONALITY. At best it will help you reduce body mass slightly.

On one hand, I'm tempted to say that everything counts and that yes, 75 calories here, and 75 calories there, it ALL adds up, because it does. After you're exercising regularly and all your fundamentals are in place, details and little things do matter.

I'm simply asking you to put the benefits of any fat burners in proper perspective and realize that (1) there is no "need" for taking them and (2) the claims made in the ads are often erroneous or exagerrated.
My advice on fat burners:

1. NEVER buy a fat burner unless you get independent verification of the claims made for the product.

How do you KNOW they really work? Are you SERIOUSLY going to take the advertisers word for it? Are you SERIOUSLY going to take someone else's testimonial as fact? Get verification for yourself by going to the pub med data base and looking for research (try www.ReleMed.com too, as their search results are very thorough and relevant and they provide links to the pub med citations).

2. Put it in perspective
With those products that work, such as those providing a small thermogenic effect, put that in perspective as compared to how easily you could burn that many calories with even light exercise like walking or housework. Keep in mind the additional fitness and strength benefits you will obtain from exercise as opposed to doing nothing and popping a pill.

3. See if there are any side effects or health warnings.
With all supplements and especially with prohormones or stronger thermogenics like the ephedrine and caffeine stack, (if you still have access to them), understand the risk to benefit ratio, and be certain you know the dangers and contraindications.

4. Read the label and see if the product contains enough active ingredient to even work.
A classic scam is when a "fat burner"product quotes research that a certain inredient boosts metabolism, which might be true. What they may not tell you is that all the research with positive results used a large dosage of the ingredient, which might not be cheap. So the supplement company includes a "pinch" or "light dusting" of that ingredient just so they can say it's in the bottle, even though its nothing more than "label decoration." Then they have the audacity to invoke the research studies in their advertisements when the amount of the ingredient in their product is no where near what was used in the research!

5. Proprietary blend scam.

Some companies, DONT LET YOU SEE how much ingredient is in the product formula, because it contains multiple ingredients and they say their formula is a "trade secret" aka "proprietary", so they list WHAT is in the product but not HOW MUCH. If you don't know how much is in there then how are we (the consumers) supposed to get independent confirmation of the facts and analyze whether this product is any good?

6. Make sure there is human research, not just rodent research.
In many cases, advertisements cite studies on rats and mice as "proof" under the assumption that the product will produce the same results in humans. Animal research is an important part of the scientific method, as it is often used to help find areas of research where human study should be pursued, or in the other direction, to trace back the mechanism that makes something work. However, for obesity research in particular, a positive finding in rats does not mean the same thing will happen in humans.

7. Look for more than one human study.
Consider trying a supplement after it has human research that has been replicated by different research groups which are not industry-sponsored. My policy is that I will usually only give a "buy" rating to a supplement when a product has an intitial well-designed human controlled trial published and then similar research has been replicated by another research group that is not supplement-industry funded.

Actually, I think it's a good thing that nutrition and supplement companies fund and sponsor some of the research. They should. They should not only back up their claims with published clinical trials, they should share some of the cost of this expensive research.
However, a basic principle of the scientific method is replication. Other researchers should be able to duplicate the findings. Therefore, while the funding source does not necessarily prove bias, if there is only one study available on a supplement and it is company or industry sponsored, I usually take it with a grain of salt and put an asterisk next to it while I wait for confirmation from another study. (You might be surprised at how IN-frequently this type of confirmation occurs).

Do you REALLY need "more" than nutrition and exercise??????
Now, when you weigh the fact that even the products with research backing them only help a little, with the fact that many of the ads lie to you about research, exagerrate claims and hide vital information about ingredients, and with the fact that you can do a few more minutes of exercise per day and get the same results for free, how enthusiastic are you about fat burners? Yeah, that's why I'm not real excited about them either and based on the fact that I use no drugs and no "fat burner" supplements and I compete in bodybuilding - very successfully - I'd say that the assertion, "it takes more than nutrition and exercise to get six pack abs" is patently false.

Train hard and expect success,

Tom Venuto
Burn the Fat

About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle," which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Do human growth hormone supplements work?

2008-08-15T04:35:00.000-07:00

Currently, there's a great deal of interest in dietary supplements designed to boost your growth hormone levels.

In the first part of this two-part series, you'll learn what growth hormone is, and how it affects your body. We'll examine the benefits and drawbacks of human growth hormone therapy. Plus, you'll discover whether supplements promoted as a way to raise growth hormone levels actually work.

In part two, we'll take a close look at the research on growth hormone secretagogues, such as PRO hGH™, and Pro-Endorphin™. These products contain ingredients that are supposed to stimulate the natural production of growth hormone.

Growth hormone affects just about every cell in your body. It has a major effect on how you feel, act, and look. Because growth hormone levels tend to decline with age, the supplements are promoted as a way to "reverse" the effects of aging.

Growth hormone supplements are supposed to help you lose fat and build muscle mass quickly and easily. They promise more energy. A better sex life. The feeling that life is an endless stream of possibilities.

Who wouldn't want all of those things?

Before you try one of these products, it's important to understand a little more about growth hormone, and what the scientific evidence says about these supplements...

In the first part of this two-part series, you learned what growth hormone is, and how it affects your body. In part two, we'll take a close look at the research on growth hormone secretagogues, found in products such as PRO hGH™, and Pro-Endorphin™.

Because growth hormone therapy is so expensive, these secretagogues — supplements that promote the release of your body's own growth hormone — have become extremely popular.

Secretagogues

Hormones in your body that cause the release of growth hormone include growth hormone releasing hormone (GHRH), growth hormone releasing peptide-2 (GHRP-2) and growth hormone releasing peptide-6 (GHRP-6). Some growth hormone peptides can also be injected.

Studies show that GHRP-6 is an effective way to raise growth hormone levels, even in the obese, who often produce very little growth hormone [45, 46]. A combination of exercise and GHRP-2 is also more effective than exercise alone at boosting growth hormone levels [26].

A growth hormone secretagogue called MK-677, taken in the form of a small pill, can boost both IGF-I and growth hormone levels and accelerate gains in lean body mass (some of which is water) [47].

However, many of these compounds have been patented by drug companies. They're not available as dietary supplements. Instead, many supplement companies sell supplements containing amino acids such as arginine, ornithine, glutamine, lysine and the branched chain amino acids.

Because growth hormone is made up of 191 amino acids, it makes sense to some people that additional amino acids might stimulate the synthesis and release of growth hormone.

Amino acids are relatively safe, inexpensive, and widely available at any health food store. And there are a number of studies to show that various combinations of amino acids can result in a measurable and lasting increase in growth hormone levels.

Let's take a closer look at the evidence.

Amino acids

The infusion (introducing a solution into the body through a vein) of 30 grams of methionine leads to a consistent and relatively large increase in growth hormone. A small increase in growth hormone is seen with the infusion of leucine or valine [21].

Amino acids are also effective at raising growth hormone when taken orally.

A study published in 1995 examined the...

If you're a member, you can click here to continue reading.

Can sauna help to lose weight?

2008-07-01T07:06:00.001-07:00

Q: Can sauna help to lose weight?

A: Sauna can definitely help losing weight but if you are talking about immediate effect, it's water weight. However, when used regularly, sauna can help improve cardio fitness by forcing your heart to race. Good cardio fitness allows you to exercise at higher intensities thus burning more fat.

Also, extreme temperature require extreme body reaction of adaptation that takes energy. Experimental studies showed that even slightly elevated skin temperature results in significant loss of calories.

Exercise Intensity Influences Food Choices
What can increase heat production to burn more fat?

Tanya Zilberter, PhD

Can a food increase heat production to burn more fat?

2008-07-01T07:03:00.000-07:00

Q: What foods can increase heat production to burn more fat?

A: Actually, all foods can elevate your body temperature after a meal, but some do it better than others. For example, refined carbohydrates produce more after-meal heat than complex starches, high fat foods elevate body temperature more than high fiber foods. However, refined carbs and the like will create more energy that you can expect to burn through the enhanced thermogenesis.