Monday, May 13, 2019
Eating an adequate amount of protein is critical for Active Wellness. Proteins are the main building blocks of the body—they’re used to form muscles, tendons, organs and skin. The body also uses protein to help repair tissues when recovering from injuries and intense exertion.
When it comes to the right amount of protein for you, many factors come into play. Although the DRI (dietary reference intake) calculated by most official nutrition organizations is based on body weight alone (.8 grams of protein per kilogram or .36 grams per pound)1, individual and gender requirements may vary widely. Your activity level, state of health, age, and body mass are all important considerations. Even the goals you want to achieve for your body matter, for example, if you are intent on increasing muscle mass.
The Institute of Medicine offers a way to break down protein needs based on activity level. Sedentary people would multiply their weight in pounds by .4 and active people by .6.2 Competitive athletes would increase protein intake by multiplying their weight in pounds by .75 and a light body-builder by .85.3
As the body ages, metabolism and the absorption of key nutrients slows down. This puts those 65 and older at risk of developing sarcopenia, which is the loss of muscle mass, strength and function. The essential amino acids in protein are key nutrients for muscle health, but older adults are less responsive to low doses of amino acid intake compared to younger people. A 2016 study from researchers at the departments of Food Science and Geriatrics at the University of Arkansas found that this lack of responsiveness can be overcome with higher levels of protein consumption. The study says that protein levels in the range of 30 to 35 percent of total caloric intake may prove beneficial.4
Another interesting variance was shown in an eight-week study with two groups of women who completed a strength training plan of two upper body training days and two lower body training days per week. One group ate a high protein diet and another, a lower protein diet. Results showed that the women on the higher protein diet gained significantly more lean body mass with an average of 4.6 pounds compared to an average of 1.5 pounds for the lower protein group. 5
The surprise finding in the study was that even though the women on the higher protein diet consumed about 423 more calories from protein than those on the lower protein diet, they did not gain body fat. Instead, they lost an average of 2.4 pounds of fat mass vs. 1.7 pounds fat mass lost by the women with lower protein intake. The women in the higher-protein group also gained just over two pounds but when body composition was measured, they gained more muscle and lost more fat than the lower protein group.6
According to Tara Dellolacono Thies, a registered dietitian, most women need between 50 and 60 grams of protein a day, more than the 46 grams calculated by the DRI. She explains that vegetarians can get plenty of protein without eating meat and dairy by consuming green peas, tofu, nuts, chickpeas, soybeans, broccoli, quinoa, chia seeds and cocoa powder.7
Even higher amounts of protein are recommended by Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut. She attended a “Protein Summit” with 60 nutrition scientists and published a paper in the American Journal of Clinical Nutrition where she noted that “taking in up to twice the RDA of protein is a safe and good range to aim for. The potential benefits of higher protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner.” 8
As with any health and nutrition change, it is important to talk to your doctor about your protein needs and intake as you age. Additionally, protein should be paired with resistance exercise to help prevent muscle loss, medical experts say.9
Having a hard time meeting your daily protein requirements?Kenzen Vital Balance Meal Replacement Mix contains 20 grams of vegan protein per serving. It’s certified kosher and organic and naturally sweetened with monk fruit.
Tuesday, May 7, 2019
When we think of pollution, smog, plastic, garbage and contaminated bodies of water come to mind. But what about indoor pollution? Other than bad air caused from smoking, cooking, mold, mildew and animal dander, what else makes our indoor environment unhealthy?
The use of EMF and RF devices is growing exponentially. These devices transmit wirelessly using Electromagnetic Fields (EMF) and Radio Frequencies (RF). They are not safe and are harmful to adults and children.1 Examples include mobile or cordless phones, WiFi or Bluetooth-enabled devices, and the infrastructure that allows for their usage. Electromagnetic radiation around the 1 GHz frequency band, which is mostly used for modern wireless communications, has increased from extremely low natural levels by about 10 times.2
Radiofrequency electromagnetic radiation is also used for radar, security scanners, smart meters, and medical equipment (MRI, diathermy, and radiofrequency ablation). In a nutshell, exposure to EMF and RF is virtually at every indoor facility we may enter. This type of health risk is known as anthropogenic environmental exposure. Anthropogenic is defined as “relating to, or resulting from the influence of human beings on nature.”3 EMF and RF exposure will continue to surge as technological advances proliferate.
At the Oceania Radiofrequency Scientific Advisory Association, an independent scientific organization, volunteer scientists have constructed the world’s largest categorized online database of peer-reviewed studies on radiofrequency electromagnetic radiation and other man-made electromagnetic fields of lower frequencies. A recent evaluation of 2266 studies (including in-vitro and in-vivo studies in human, animal, and plant experimental systems and population studies) found that most studies have demonstrated significant biological or health effects associated with exposure to anthropogenic electromagnetic fields.4
The evidence supports the International EMF Scientist Appeal by 244 scientists from 41 countries who have published on the subject in peer-reviewed literature and collectively petitioned the World Health Organization (WHO) and the United Nations (UN) for immediate measures to reduce public exposure to artificial electromagnetic fields and radiation. Evidence also exists of the effects of radiofrequency electromagnetic radiation on flora and fauna. For example, the reported global reduction in bees and other insects is linked to the increased radiofrequency electromagnetic radiation in the environment.5
Some government health authorities have recently taken steps to reduce public exposure to radiofrequency electromagnetic radiation by regulating use of wireless devices by children and recommending preferential use of wired communication devices in general.6
It’s unrealistic for us to stop using our EMF and RF devices; however, we can make concerted efforts to detach from them during downtime. We also need to make sure our children are not glued to their cell phones and gaming devices. As inhabitants of planet Earth, we urgently need to reconnect to Mother Nature!
Try Kenko Ground against your skin and incorporate it into your Active Wellness lifestyle.
Being active is good for us and sometimes leaves us with a challenge to heal. Check out the Kenko Therm Support Wraps for a great way to keep going..
For those of us who love spending time outdoors under the warmth of the sun, now is the time to go barefoot and ground ourselves naturally! It’s also time to take advantage of the weather to exercise and practice Active Wellness outside! Many water sports come to mind—swimming, kayaking, canoeing, surfing, paddleboarding and windsurfing to name a few. Some exercises that are done inside a gym or studio can now be performed comfortably outdoors: walking, biking, yoga, tai chi and chi gung.
According to the American Heart Association, being more active can help us lower our blood pressure, boost levels of good cholesterol, improve blood flow (circulation), keep weight under control and prevent bone loss that can lead to osteoporosis.1 At least 150 minutes of moderate-intensity aerobic activity is recommended for each week.2 This can be broken down to 30 minutes a day, five days a week. Since every minute of moderate to vigorous activity counts, adding two or three short walks a day would help reach that goal.
Being a couch potato can increase your risk of heart disease and stroke. One study showed that adults who watch more than four hours of television a day had an 80% higher risk of death from cardiovascular disease.3 If you’re not naturally active or need some motivation to get started, here are a few ways to become more active:
• Seek out people who will help keep you motivated and accountable for your Active Wellness regimen. Many communities have local workout events for you to attend. There are also local hiking groups, Silver Sneakers classes, kayaking circles, and many others for you to join.
• Get a workout buddy who is at about the same physical shape you’re in. You can help each other stay on course and progress together. Make it a social time, not just an exercise time.
• Choose activities you enjoy. For example, if you hate running, don’t try to become a jogger. Zumba, Pilates or yoga might suit you better. Not everyone has the same sense of balance—if you have sensitive joints, swimming may be your best choice.
• Don’t limit yourself to just one exercise activity. Mix it up to keep from getting bored or burned out.
• Although many people like to get their exercise out of the way first thing in the morning, you should choose your own best time. If you’re not a morning person, getting up earlier to exercise will only demotivate you.
Nikken has the perfect exercise support products to help you achieve Active Wellness. Kenko Therm Support Wraps help secure your muscles and joints, so you feel confident during strenuous activities. They provide added support when your muscles feel achy or strained. KenkoTherm® wraps are crafted of soft yet durable material that provide the ideal amount of stretch. KenkoTherm DUK® tape is 100% cotton with hypoallergenic adhesive and water–resistant. It comes in black and peach, and when you purchase a 6-pack, you receive 10% off.
More information is available on www.nikken.com/na/jsj
Osteoporosis is a global disease and estimated to affect 200 million people globally, while 55% of people older than 50 are at an increased risk for fracture due to low bone mass.1 The truth is, regardless of age, everyone needs to keep their bones healthy. Children continue to build bone mass as they grow but bone mineral density actually peaks between the ages of 20 and 30. Up to age 30, the body makes new bone faster than it breaks down old bone, so bone mass increases.2 After that, more bone is actually lost than formed, as healthy bone formation slows down. Bone density therefore decreases and the existing bones weaken and become more susceptible to fracture.3
The importance of bone health can’t be overstated. Imagine a house with all the wiring, plumbing, lighting, heating, air conditioning and so on. When one small thing goes wrong, it can cost a small fortune to fix. But if the overall foundation and structure of the house stays intact, you have something to work with. If the structure of the house collapses, every thing else goes with it. The human body is similar to that house. We need all our systems working smoothly in order to enjoy Active Wellness. If we have poor digestion or a faulty circulatory system, we get sick and can’t function properly. When our skeletal system is brittle and weak, the risk is high for bone fractures, osteoporosis and eventually, we become bent over or may not even be able to walk or stand. Simply and irreversibly, we depend on our bones to stand strong.
Scientists have known for years that the key to building and maintaining strong bones is calcium. The USDA recommends 1000 mg per day of calcium for both men and women ages 19-50.4 People who consume a diet low in key bone-building nutrients, particularly women older than 30, teenagers and the elderly, are especially at risk for osteoporosis.
Studies show that taking calcium supplements may not be enough for optimum bone health, because the body finds calcium difficult to absorb. Less than 20% of the calcium we take in through food or supplements gets absorbed through the body’s digestive system.5 If it’s not absorbed and utilized, it can’t do its job of strengthening and building our bones.
Bone health becomes more challenging and critical as we grow older and life spans lengthen. That’s why Nikken developed bone buddies for the Kenzen Bone Health Pack . We’re moving forward as research provides new developments in the science of maintaining healthy bones. The Kenzen® Bone Health Pack addresses the body’s need for absorbable calcium with partner products. Here’s how:
• Kenzen® Calcium Complex is formulated with TruCal®, naturally sourced calcium, because it is easier to absorb than elemental calcium. Key minerals are added into the formulation to further enhance absorption and mineral retention.* The combination of minerals actually mirrors the ratio of minerals found naturally in bone structure.
• Kenzen BDZ™ is the partner product to Kenzen® Calcium Complex. Formulated specifically to help the body absorb calcium, Kenzen BDZ™ is made with three patented blends.
- Aquamin® contains naturally sourced marine algae from the pristine waters of Iceland. In addition to algae, Aquamin® contains 72 trace minerals that are essential to life and critical biochemical pathways. Research shows the blend helps to preserve bone structure and strength, helps to prevent loss of bone mineral density, helps the mineralization and maturation of bone cells, and helps to reduce stiffness from osteoarthritis.*
- MenaQ7® is the only clinically validated, patented vitamin K2 with long-chain menaquinones. Long-chain refers to naturally-derived vitamin K2. The role of MenaQ7 is to help bind calcium to the bone matrix to help build healthy bones.* More readily absorbed because it’s natural, it also has a longer half-life, allowing it to remain longer in the body.
- ParActin® is an innovation of world-renowned field researcher and scientific investigator Dr. Juan Hancke. His recently published study on 103 subjects with osteoarthritis showed reduction in pain, stiffness and fatigue while helping to improve physical function and Quality of Life scores with consistent intake of patented ParActin.*
• Kenzen BDZ™ also contains two single ingredients from the Ayurvedic tradition:
- CurcuCare™ curcumin has anti-inflammatory, anti-tumor and antioxidant effects.* Extracted from the turmeric rhizomes without the use of solvents, it maintains its native form, leading to higher circulating levels that stay in the system longer.
- Boswellia serrata has been shown in scientific studies to help reduce inflammation and the effects of osteoarthritis.*
Bone buddies—partner products pioneered by Nikken—are your best friends for life.
For more information via email, contact John St.John at www.nikken.com/na/jsj
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
With all the skin challenges we have, this post might be of interest to you from a natural point of view.
Marine scientists and ecologists consider the most important living plants to be the most important living organisms on the planet. The almighty single cell alga produces about 50% of the oxygen used on Earth and our lives essentially depend on it.1Algae (plural for alga) paved the way for the evolution of other single-celled organisms as well as those with multiple and/or complex cells, known as eukaryotes.2
Algae come in many forms and have an interesting array of uses. Because algae are susceptible to environmental change, they are excellent indicators of water quality and a component of sampling programs. For example, an overgrowth of algae (known as algal blooms) can clog water intake pipes and filters. Once algal blooms die off, a substantial amount of dissolved oxygen is used by bacteria to break down the organic matter, depleting oxygen levels in their water habitat; this condition is known as hypoxia.3In other words, aquatic ecosystems depend on algae to provide oxygen.
Aside from its formidable environmental impact, different types of algae—often known as seaweed—are sources of sustainable biofuel and found in common food items as well as cosmetics. Algae are also a source of active pharmaceutical compounds that can be used against drug-resistant bacterial strains, viruses and cancers.4 Different forms of algae have varying commercial value—less known but economically important are algae used for fertilizer, feed for farm animals and fish. As a soil-binding agent, algae is important in the healthy formation of soil to protect against natural processes such as erosion..5
Algae are an important source of nourishment in numerous cultures around the world. Most of us are aware of nori, Japanese seaweed used to prepare sushi. Chinese incorporate kelp into cold dishes that are served as appetizers or sides and into hot soups. Irish, Scottish, French, German, Norwegian and Swedish cuisines also use seaweed as a culinary ingredient in salads, as a topping or as a side to meat dishes.
Not only is algae considered by many consumers worldwide to be a low cost source of protein, but it also provides a number of important minerals such as iron, potassium, magnesium, calcium, manganese, and zinc. Algae also contain several healthy elements including carbohydrates, fats, proteins, and vitamins A, B, C, and E.6 It is a perfect food to incorporate into an Active Wellness lifestyle.
Some specific types of algae are known for their skin conditioning attributes, such as promoting blood circulation, providing moisture and regulating the sebaceous gland function. They activate cell renewal and the metabolism, while having an anti-inflammatory effect.7 Chlorophyll contributes to the oxygen supply of the skin because it is similar in composition to hemoglobin. Especially effective in skin care products, green algae have an amino acid content similar to human collagen.8
The True Elements Marine Organic Skincare line is formulated with various combinations of seaweed extracts, namely Chondrus Crispus (red algae or Irish moss), Laminaria Digitata (brown algae, Oarweed, Irish seaweed or kelp), Ulva Lactuca (sea lettuce) andCrithmum maritimum L. (sea fennel). Containing minerals, trace elements and marine micronutrients, these seaweed extracts in the True Elements® Ecocert certified skincare line help to gently cleanse, tone, hydrate and prevent signs of premature aging.
More information is available at www.nikken.com/na/jsj
More information is available at www.nikken.com/na/jsj