Coast Lifestyle

ACHIEVE YOUR GOALS WITH THIS WEIGHT MANAGEMENT CHECKLIST

Journal, tape measure and apple - diet concept

It’s time to lighten your load—literally. Carrying around extra weight isn’t good for your body. You know that. But staying at a healthy weight is easier said than done. This weight management checklist helps you focus your energy on impactful activities. Start checking off items and building momentum to achieve weight management goals.

Maintaining a healthy weight is all about the balance of calories in and calories out. Use more than you take in and you lose weight. Do the opposite, and you gain. If they’re balanced, that’s how you maintain.

This means a focus on diet and exercise together. But this weight management checklist goes deeper and provides simple tips to get you started.

It’s time to start checking off some boxes.

Cropped image of businesswoman writing on checklist

Item 1: Set a Goal for a Healthy Weight

Determining your target weight isn’t a guessing game. There are many factors that can help you determine the right number for you.

The most common way to figure out a healthy weight is using the Body Mass Index (BMI). This is a ratio of your height to weight. This is going to involve some math, but you can do it (or use a BMI calculator). You can find your BMI with this equation:

Weight in Kilograms(kg)/(Height in meters)2

Here’s an example: Dave is 84 kg (or about 185 pounds) and 1.8288 meters (six feet tall). His BMI would be 25.1, which is just barely in the overweight range. (Here’s the math: 1.8288 squared is 3.345, and 84 divided by 3.345 is 25.1.)

The healthy range for BMI is 18.5 to 24.9. That’s what you want to aim for. There are charts available that will give you the healthy weight range for your height.

But BMI isn’t everything. It’s a very simple calculation that doesn’t consider different circumstances.

You can also use measurements like body fat percent or determining belly circumference (around the belly button) to help determine your ideal weight. Body fat percentages should be less than 31% for women and 25% for menBelly circumferences should be less than 40 inches (102 cm) for men and 35 inches (88 cm) for women.

If this is all a little bit overwhelming (and math can do that) you can always talk to your doctor, dietician, or nutritionist. They’re great resources.

Item 2: Assess Your Calorie Needs

Calories aren’t scary or mysterious. They’re simply the units used to measure energy in your food. And you need calories to run all the processes of your body.

Most of what you see about calories is based on an average diet of 2,000 calories per day for women and 2,500 a day for men. That’s a good starting place. But there are many factors to consider when assessing your daily calorie needs.

Weight and activity are probably the biggest considerations. A larger person needs more calories. That’s because you need more energy to move around more weight. And if you’re on the go a lot or you’re an athlete, you need more fuel to support that extra activity.

Age and sex are two other factors. Calorie needs decrease with age. And men need about 500 more calories per day (on average) than women. That’s mostly due to their overall larger size and the fact that they have a higher basal metabolic rate or BMR.

BMR is what your body burns at rest. About two-thirds of your calories are used this way—just to keep your body running smoothly. Those are like freebies. The rest of your calories are burned because of activities you do during the day.

There are calculators that will tell you your BMR and how many calories you need to maintain your weight. But for simplicity’s sake, if you’re a man, it should be around 2,500 calories. If you’re a woman, that number is around 2,000.

Use those as the starting point for maintaining a healthy weight. You can adjust your needs if you’re more active, larger, or have other health considerations.

Item 3: Design a Diet to Achieve Your Weight Management Goals

You know how much fuel (calories) your body needs. But counting calories is just a part of planning your perfect weight-management diet.

The foods you choose to acquire those calories makes a big difference. Think about how 300 calories of sugary treats compare to 300 calories of almonds and fruit. One will fill you up with fiber, sustained energy, and micronutrients. The sugary snack is empty energy that can lead to a crash.

Like any healthy diet, you should target a balance of nutrient-rich protein, carbohydrates, and healthy fats. Focus on fruits, vegetables, whole grains, lean protein, plant-based fats, and foods with fiber.

Protein (especially in the morning) and fiber are especially important. You only absorb half the available calories in fiber. And it helps you feel full for longer. Also, don’t forget to drink plenty of water.

Any diet should give you a foundation of vitaminsminerals, and beneficial plant compounds. It’s the starting point for getting your body all the nutrients it needs.

Item 4: Examine Your Exercise Expectations

The best exercise plan is one you can follow. That’s a popular saying, but it’s true (the same is true for your diet, too). You don’t want to make these common mistakes:

  • Starting at a higher level than necessary
  • Forcing yourself into activities you hate
  • Expecting results right away

Being honest with yourself about your fitness level will help you avoid jumping into something too hard. You really shouldn’t run before you walk. So, assess where you are and work—in steps, since health won’t happen all at once—to get where you want to go.

Taking an inventory of healthy activities you enjoy is essential to developing an effective exercise routine. You shouldn’t focus on running if you find it boring. Maybe playing a sport works better for you. Figuring out what you like to do will help you look forward to exercise instead of dreading it.

Also, properly set expectations. One trip to the gym isn’t going to reshape your body or improve your fitness. It’s a process. You have to burn 3,500 calories to eliminate a pound of fat. A good goal is using 500 more calories than you take in each day. That can lead to losing a pound a week.

And remember, exercise is only part of the equation. You can’t exercise your way out of bad eating habits. So, you need both as part of your weight-management plan.

Female runner tying her shoes preparing for a run a jog outside

Item 5: Plan Your Exercise Routine

You know what you like. You have properly set expectations. Now it’s time to plan.

Take the activities you like and figure out how many calories you’ll burn. Then figure out how many minutes are required to hit your goal for the day. You can find these estimates online or in a fitness tracker app.

Then carve out time in your daily schedule. Make sure to vary the activities so you don’t get bored or fatigue one part of your body too much. Ideally, you should get at least 150 minutes of exercise a week. The easiest way is to split that up into five, 30-minute sessions.

Item 6: Get Going

This is the simplest one on paper, but the hardest in practice. It’s also the most important part of any weight-management plan.

Doing it.

Understanding your calorie needs is great. Planning the perfect diet and exercise routine is important. Crossing off items on the weight management checklist builds momentum. But you’ll need action and perseverance to achieve your weight management goals.

So, put your plans into motion. Get out and move. And remember progress and consistency—not perfection—is what you want. You’ll have successes and snags, but focus on continuing to move forward, in the direction of your weight-management goals.

A simple way to put it is to be good—eat right and incorporate exercise—the majority of the days of the week.

Here at East Coast Life Solutions we know how easy it is to get off track after a busy socializing season and have many solutions to help you curb your appetite. Hop on over to our Special Offering page to see how to start the year off right with special product pricing.

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Naughty or Nice Cream

Nice Cream: Feature Image

If you’re worried about staying off the naughty list this year with your health coach but want to indulge in some holiday treats, add a bowl of nice cream to your menu. Nice cream revamps the idea of store-bought ice cream and recreates this delicious chilly treat by giving you a nutrition solution that will leave you sweetly satisfied. Plug in your blender and think in threes: base, milk, and flavor. Then you’ll have a nice cream that’s at the top of everyone’s gift list.

Nice cream is taking over foodie social feeds, especially those vegan food bloggers who love their sweet tooth. I’ve been adding it to my movie night menu and testing it out on my friends.

Go Bananas

The best solution for scrumptious nice cream is frozen bananas. These icy bananas will give your nice cream that thick and creamy texture without the extra fat of real cream and sugar. Don’t let your skepticism scare you away from this idea. Bananas are a fantastic source of potassium and really do mimic that hand-churned texture. Even if you don’t love the flavor of bananas, creating nice cream from them is well worth keeping your balanced snacking plan on track.

Nice Cream: ExampleCall the Milk Man

If you’re looking to make this craving health conscious, and especially if you’re keeping this vegan, a non-dairy milk will work wonderfully. Most nice cream recipes call for about two cups of milk. To stay calorie conscious, use unsweetened almond milk. There are plenty of other non-dairy milks to choose from as well, like cashew, coconut, soy, and even hazelnut. If you’re partial to dairy, shoot for skim or low-fat milk.

Festive Flavors

Nice Cream: BerriesBerries are also a wonderful way to add tangy, sweet, or subtle flavor profiles to a scoop of nice cream. Strawberries and blueberries and nice, but don’t be afraid to mix things up with pomegranate, pineapple, or cherry. You can use frozen or fresh, just pick your thickness. The more frozen ingredients you add to your blender, the thicker your cream will be. If you get in a bind, just add a few tablespoons of milk to even things out again.

If you’re looking for an extra boost of flavor and nutrients, add avocado. I was a little nervous the first time I tossed some avocado in my blender, but it created a marvelously creamy texture that even my roommate loved. Not only will this make your nice cream a festive, creamy green for Christmas, but it will also add a dose of healthy fats. When your taste buds and your body are both happy, that’s the perfect nutrition solution in my book.

If you’re searching for a way to refuel after a workout, but are craving something sweet, nice cream will hit the spot. Adding a scoop of your favorite protein powder to a blender of nice cream this treat a more balanced nutrition profile.

Just be sure you don’t overpower the natural flavors of the fruit you’ve already added to your mixture. If you’re wanting to keep a raspberry tang, stay original with banana, or keep things fresh with avocado and mint, choose a vanilla-flavored protein powder. For something a bit richer, try adding a chocolate-flavored protein powder—just pay attention to the sugar content. Remember, strive for balance in your exercise and nice cream bowls.

12 Days of Nice Cream Toppings

Take some inspiration from an old-fashioned sundae bar and finish off this balanced snacking solution with these tasty toppings:

  1. Crushed peppermint
  2. Muddled mint leaves
  3. Cacao nibs (check these out if your wanting a vegan chocolate fix)
  4. Fresh, sliced berries
  5. Slivered almonds
  6. Crushed unsalted cashews
  7. Cinnamon
  8. Nutmeg
  9. Shredded coconut flakes — let it snow!
  10. Chopped dates or figs
  11. Chia or poppy seeds
  12. Nut Butter—heat this up and it’s even better.

The next time you’re craving a trip to the ice cream parlor, or planning a fun get together with friends, remember that some treats are nicer than others. Nice cream is certainly at the top of my wish list.

Share this article on your social feeds and give your friends a sweet and health conscious treat for the holidays.

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6 Effective Grounding Techniques for Empaths

6 Effective Grounding Techniques for Empaths

Empaths walk around every day picking up on the emotions of others. If you’re an empath, this can be quite overwhelming and begin to affect other areas of your life, draining you of energy and otherwise impeding on your overall functioning.

Developed empaths can sometimes turn their empathic receptors on and off in various situations to better regulate how much emotional energy they take in at any given time. However, even the most developed empathwill need to learn grounding techniques so that they don’t get overwhelmed.

What is Grounding, you ask? Essentially, it’s the act of connecting your body with the earth, and there is science to support it’s effectiveness. When most people think of grounding they think of walking barefoot on the ground in nature. However, walking barefoot through a field is not the only way to ground yourself. Connecting yourself with earth energy can be done in a variety of ways. Most of these methods can be done whether you have access to the outdoors or not.

Here are 6 Effective Ways to Ground Yourself:

1. Oils and Incense

Grounding Techniques for Empaths

The use of plant oils, incense, and other aromatics for grounding dates back to ancient civilizations. Native Americans still use natural fragrances and herbs like sage, sweetgrass, juniper, cedar and pine needles to cleanse an area of negative energy and to attract positive energy. Sage especially is made into bundles called smudge sticks, which give off an incense-like smoke which is said to clear the air of negative energy.

As long as it’s 100% naturally derived, any oil or incense can provide grounding. Essential oils are great when you’re on the go. Natural incense and resins are great for burning in any room of your house.

~ Where to Buy Essential Oils ~

 

2. Water

Grounding Techniques for Empaths

Water can be used in any number of ways to help you stay grounded. The options are endless. If you’re in need of a quick grounding (and relaxation) session, take a bath or a shower and just focus on how the water feels on your body. Feeling childlike? Dance in the rain or go stomp in some puddles. Live near a body of water? Go for a swim or just sit near the water and reflect upon your thoughts.

Water can also be used as an element in home decor features. Try setting up a miniature water fountain near your work space for continuous grounding throughout your day.

3. Meditation and Reflection

Grounding Techniques for Empaths

Whether it’s in nature or in the comfort of your own home, taking time to gather, organize, and clear your thoughts is important. It’s doubly important for empaths because of the amount of unfiltered, raw emotion you can sometimes take in. All of that emotion can feel confusing and jumbled with the rest of your thoughts. It’s also easy to get your emotions mixed up with those of others, so taking time to filter out what’s yours to own and what’s not is an important practice.

If you’re feeling emotionally stressed, try taking some time out of your day and asking yourself the following questions:

  • How am I feeling?
  • What is going on in my life right now that may be causing me to feel negatively?
  • Have I been around any negative people or situations recently?
  • How are these feelings serving me?
  • What feelings can I let go of and which ones are mine to own?

Write down your thoughts if you need to.

4. Gems and Stones

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Gemstones and crystals are great for grounding because they come directly from the earth. They are also extremely portable. Some empaths carry a small pouch in their purse or bag with their favorite gemstones. Others wear them as jewelry. However you choose to use gemstones and crystals in your grounding techniques, make sure that they are 100% natural.

One simple way to ground yourself with gemstones is to hold them in your hand. Try rubbing the stones during times of stress or using them during your meditation or reflection time.

Read more about Grounding with Crystals and Gemstones

5. Communing with Nature

Grounding Techniques for Empaths

Of course, if you have the time and a favorite spot in mind, getting out into nature is one of the best ways to ground yourself. Preferably it will be a quiet location by yourself. It sounds weird at first, but you can use nature as a sounding board for your thoughts. If nobody is around to hear, you can say whatever you need to say out loud.

Try your best to experience the nature surrounding you with all of your senses. See, hear, taste, smell, and feel it. If you’ve never spent that much time communing with nature, I think you’re in for a treat.

Depending on the time of year and your location, don’t forget to grab some natural bugspray and sunscreen, dress for the weather, and take into account any seasonal allergies you have. Although nature is great, it can still be a little harsh to humans at times.

6. Going Barefoot

Grounding Techniques for Empaths

It’s the most basic grounding practice there is, and it’s simple. Take off your shoes and feel the earth. Whether it’s your backyard or the beach, feeling the earth beneath your feet has been found to have numerous benefits for your health. It’s especially helpful if you’re an empath, as it can help rebalance your emotional state.

Special Thanks to Vanessa Pruitt

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TEAS TO TAME YOUR SEVEN MAIN CHAKRAS

Image result for free pictures of healing teas chakra

We know each chakra is represented by different colors, but did you know there are also different herbs and fruits that align with each of the seven main chakras. These herbs can help with chakra balancing and healing undesirable symptoms that stem for unbalanced chakras.

Tea For The Root Chakra

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Red is associated with the root chakra. Some of the herbs and fruits that help with this chakra include cloves and raspberries. The color red is warming and revitalizing. A nice Raspberry Zinger style tea is perfect for this chakra. Like most berries, raspberries are good for fighting inflammation.

Tea For The Sacral Chakra

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Orange is the color that aligns with this chakra. While there are many herbs and fruit options that fall into this color, including oranges and cinnamon, at this time of the year pumpkin seems like the perfect option. Orange is associated with letting go, finding energy, and overall creativity. Enjoy a pumpkin spice flavored tea. It’s energizing and will also help you ring in the changing of the seasons.

Tea For The Solar Plexus Chakra

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The color associated with the solar plexus is yellow, a bright and cheerful color. Lemon and ginger are both great food connections to this chakra and taste great together in a tea. Ginger will help soothe stomach issues, which are associated with this chakra. Lemon helps to clean out the system for an overall well-being.

Tea For The Heart Chakra 

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The heart chakras main color connection is green, although it is also often associated with pink because of love. You can’t go wrong with a simple green tea for heart health and to help soothe you when you’re battling matters of the heart. However, sage and basil are also connected to this chakra, as well as rose hips for the love connection.

Tea For The Throat Chakra

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Blue is the color of the throat chakra. While an obvious choice for this chakra may be blueberry, mint is also associated with the color blue. A nice peppermint tea can be extremely soothing when fighting throat related ailments. The throat chakra is connected to communication and you need to care for your throat in order to communicate through speech.

Tea For The Third Eye Chakra 

Image result for free pictures of healing teas chakra

Indigo is the symbolic color of the chakra that is connected with your power of intuition. Purple is also associated with this position. Licorice is a great selection of tea flavors to help you connect deeper within yourself and your mind. Licorice root tea is invigorating and can help you fight fatigue.

Tea For The Crown Chakra

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Violet is the color of the crown chakra, the area that controls your brain. Lavender is the must-have herb for this chakra and makes a great flavored tea. Lavender is calming and soothing and will help you think more clearly.

Anytime you feel as though one of your chakras is out of wack, drink the tea associated with that chakra for a relaxing and tasty way to find balance again. Some of these flavors can be found in combinations, like lavender and mint, allowing you to balance and soothe multiple chakras at once.

Special Thanks to Chakra Balance

 

 

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CHECKING THE FACTS ABOUT CHILDREN’S NUTRITION

children's nutritionMixing fables and Internet fallacies blurs the line between fact and fiction. And that’s damaging because you can’t make smart decisions without accurate information.

Having the facts is especially important when you’re making choices that impact the health of your children. But sorting through so-called facts about children’s nutrition is hard.

We’re here to help. Below, are discussions of children’s nutrition topics so you sort fact from fiction.

Statement: Juice is as Healthy as Whole Fruit

There’s a reason you’re supposed to get 2-4 servings of fruit per day. Study after study tells us how fruit promotes good health. That’s why your doctor has probably told you to eat more fruit.

If fruit is good for you, then shouldn’t fruit juice be just as good? People have long thought whole fruit and its liquid counterpart were nutritionally equivalent. But new evidence disagrees.

A new study published in Nutrients—and done by USANA scientists—found a significant difference that goes down to your DNA.

Study subjects who consumed whole fruit showed different epigenetic signatures on specific regions of their DNA than juice drinkers. (Epigenetic signatures are the chemical codes that switch your genes on and off.) Those who ate whole fruit saw enrichment near pathways involved in immune function, chromosome integrity, and telomere maintenance. Those who drank juice showed enrichment near pro-inflammatory pathways.

The study points to fiber as the main driver of these differences. And it’s well known that fiber consumption impacts your microbiome and, in turn, the absorption of some nutrients.

Juice is convenient and tasty. But the amount of sugar in most juices, the lack of fiber, and differing epigenetic impacts make whole fruit the healthier choice.

Verdict: False

Statement: Carrots Can Help You See in the Dark

For decades—maybe even centuries—parents told kids that carrots can help them see in the dark. It’s an obvious ploy to increase interest in eating veggies. But there may be some truth to it.

Obviously, carrots (and basically any other substance) aren’t going to give your children super powers. Life doesn’t work like a comic book. That doesn’t mean carrots aren’t linked to eye health. They are. And it’s largely due to the beta-carotene that helps provide their orange color.

Beta-carotene is a pro-vitamin A carotenoid—a plant pigment in fruits and vegetables that also acts as an antioxidant molecule. While zeaxanthinlutein, and lycopene re from the same family of carotenoid antioxidants, they do not promote vitamin-A activity. But beta-carotene’s ability to convert to vitamin A in the body plays an important role in supporting good vision.

While carrots can’t give your kids the power of night vision, they do contain nutrients that help maintain good eye health.

Verdict: Somewhat True

Statement: Breakfast is the Most Important Meal of the Day

This old adage seems to be falling on deaf ears because about half of American families don’t eat breakfast on a regular basis.

They’re missing out. Studies have linked breakfast to academic performance, memory, healthy weight, mood, and more.

And there’s something to be said for starting the day off with a balance of healthy foods. Getting protein, complex carbs, healthy fats, and whole grains (with healthy fiber) provides a good foundation for the day and can keep your kids full. The healthy, balanced approach also avoids crashes that could be caused by sugary cereals.

Your children’s morning meals are important. But they can’t make up for poor choices later in the day. So breakfast is important, but eating a healthy, balanced diet all day is what’s most important.

Verdict: Mostly True

Statement: Kids Just Don’t Like Vegetables

Nobody’s born hating vegetables. But pop culture and friends’ anecdotes might have new parents believing all kids automatically hate healthy foods, like broccoli.

Some children—and adults—are picky eaters. And this pickiness can result in kids lacking dietary balance and getting more calories from sugar than they should. But early exposure to vegetables and other health foods can make a big difference throughout a child’s life.

One study even suggests vegetable flavors in a mother’s breast milk might improve an infant’s receptiveness to those flavors later on. More research is needed into this connection. But we know parental behavior—like healthy eating habits—rubs off on children.

Your child isn’t predisposed to vegetable hatred. But tastes developed early can have long-term consequences. Palates can change throughout life, but it’s vital to help your children acquire a love of healthy foods, like vegetables, early on.

Verdict: False

They’re smaller. They eat less. But, as most parents know, that doesn’t mean it’s easier to get children all the nutrients they need.

And it’s very important to provide children with what they need to support their growing minds and bodies. Focusing on a healthy, balanced diet—full of fruits, vegetables, lean proteins, and fiber-rich whole grains—and proper supplementation are key. They help provide a foundation of good health and develop healthy habits that can last a lifetime.

We have children’s supplements USANIMALS, Body Rox, Biomega Jr. all safe and specially formulated to keep your picky eats supported.

Shop USANAMIALS

Shop BiOmegaJr

Shop BodyRox

 

 

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Give Back to Your Body, Exercise Daily

It seems like a no-brainer: exercise = better health.

Regular exercise can lower your risk for heart disease, diabetes, and even some forms of cancer. Regular exercise or physical activity helps many of the body’s systems function better, keeps heart disease, diabetes, and a host of other diseases at bay, and is a key ingredient for losing weight, according to the U.S. Department of Health & Human Resources’ Physical Activity Guidelines for Americans.

Yet despite all the benefits, more than seven out of 10 of people don’t exercise enough, says the Australian Institute of Health and Welfare. In case we haven’t given you enough reasons to exercise, here are some reasons that you should move more!

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Boost circulation

As you exercise, chemicals in working muscles produce substances that leave the muscle cells. These chemicals cause tiny capillaries (blood vessels) to dilate (widen) and this boosts blood flow which in turn brings more nourishing oxygen-rich blood to your working muscles. Better circulation helps to nourish your internal organs and skin cells, too, so you look better, too!

Support the muscles that support your joints

Regular exercise may help to slow down and even prevent problems with your muscles, joints and bones. Regular exercise helps to build and maintain strength and flexibility – important at every stage of life but especially as you get older.

Perfect your posture, balance and coordination

Your posture is the way various parts of your body align in relation to one another. Good posture can help to prevent fatigue, headaches, eye strain, and chronic muscular tension. Getting your posture right can also help to boost circulation and even aid digestion. It might also help you sleep more soundly.

For good balance and coordination, you have to be able to control a number of muscles in order to prevent falling over. So, building your muscle strength leads to better balance and may even help to prevent injuries as with age.

Feel good about yourself!

“Numerous studies have shown that people who exercise regularly experience fewer symptoms of depression and anxiety than those who do not exercise regularly,” says the Black Dog Institute, which diagnoses and treats mood disorders such as depression and bipolar disorder. “Several trials have shown that regular exercise of moderate intensity can be an effective treatment by itself for mild-to-moderate depression.”

Exercise boosts the release of endorphins, the body’s natural painkillers and feel-good chemicals which in turn helps to boost your mood. And as regular exercise helps to tone and shape your body, you’ll have more reasons to feel good about yourself!

Exercise SquareAim for at least 30 minutes of moderate-intensity exercise on most days. Weight bearing exercise boosts your bone health as well as training your heart and lungs to be stronger. Swimming is an excellent low-impact exercise if you have a lot to lose or have stiff joints.

Include three sessions of strength training. The ultimate in sculpting your body, this flab fighter builds muscle and burns fat so you have a sculpted, leaner look. Plus, the more muscle you have, the faster your metabolism — i.e. the faster you burn calories.

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LIVER DETOXIFICATION PATHWAYS

liver detoxification

The liver is an essential organ. It plays a role in metabolism, digestion, energy storage, and hormone production. It is also the major detoxifying organ in the body.

Detoxification in the liver is broken into two categories. They are known as Phase I and Phase II liver detoxification pathways.

Phase I Liver Detoxification Pathway

Phase I liver detoxification is the first line of defense against toxins. It consists of a group of enzymes known as the cytochrome P450 family. The enzymes help neutralize substances like alcohol and caffeine. They offer protection by converting these toxins into less harmful ones.

The byproducts of Phase I liver detoxification can still pose a toxic threat to the body. If the toxins are allowed to build up and stay in the liver, they can damage DNA and proteins. It is the role of Phase II liver detoxification, to make sure that those toxins do not build up. Which provides final neutralization of the toxins so that they can be removed by the body.

Phase II Liver Detoxification Pathway

Phase II liver detoxification neutralizes the byproducts of Phase I liver detoxification and other remaining toxins. This is done by making the toxins water-soluble. That way they can be excreted from the body. This process is known as conjugation. Glutathione, sulphate, and glycine are the primary molecules responsible for this process.

Under normal conditions, Phase II liver detoxification enzymes produce low levels of glutathione. Under times of high toxic stress the body increases production of glutathione.

Glutathione

Glutathione is so important for humans, it is known as the “master antioxidant.” It is called this, because it is the most abundant antioxidant in the body and it can regenerate itself in the liver.

Glutathione is found in asparagus, avocado, spinach, broccoli, and some supplements. Sadly, food sources of glutathione are poorly absorbed into the body. Digestive enzymes can break it down before it can be absorbed. There is also no direct transport system for glutathione.

Although glutathione is poorly absorbed, diet does play a part in the body’s levels. The body needs key building blocks to manufacture glutathione. Certain foods and nutrients are known to provide them. Eating these building blocks can increase the body’s production of glutathione. These include seleniumvitamin Ecruciferous vegetablesalpha-lipoic acid, milk thistle, and N-acetyl cysteine.

glutathione foods

Vitamin C

Vitamin C is also important in liver detoxification pathways. It helps protect liver detoxification enzymes, created in phase I and phase II liver detoxification pathways, from oxidative damage. Vitamin C helps protect liver tissues from oxidative damage. Some research also suggests that vitamin C may play a role in toxin removal.

Vitamin C is tightly controlled in the body. Blood levels are mainly determined by vitamin C intake and kidney regulation. Research shows that some phytochemicals may increase plasma vitamin C, even in the absence of vitamin C consumption.

Foods richest in vitamin C

  • cantaloupe
  • grapefruit
  • honeydew
  • kiwi
  • mango
  • oranges and other citrus fruits
  • strawberries
  • watermelon

Clinical Research on Increasing Glutathione Production

Scientists conducted a double-blind, placebo-controlled study on a blend of nutrients. The purpose was to determine if they promoted increases in plasma glutathione and vitamin C.

The study intervention group used the product Hepasil DTX, provided by USANA Health Sciences. Hepasil DTX contains biotin, choline, milk thistle extract, N-acetyl L-cysteine, alpha-lipoic acid, broccoli concentrate, green tea extract, olive fruit extract, and turmeric extract.

Fifteen healthy volunteers participated in the study. Subjects were given Hepasil DTX or placebo for 28 days. On days 1, 14, and 28, blood samples were drawn to measure plasma vitamin C and glutathione.

Study Results

  • Hepasil DTX increased plasma glutathione two hours following the first treatment and significantly increased plasma glutathione eight hours after treatment.
  • Plasma glutathione levels increased 74 percent by the end of the study.
  • Hepasil DTX significantly increased plasma vitamin C as soon as two hours
    following the first treatment. This was maintained during the entire acute phase (0-8 hour time points)

The results showed a synergistic effect of these nutrients. The treatment formula boosted both glutathione and vitamin C levels. It upregulated the body’s ability to utilize glutathione in detoxification reactions. It also increased the body’s antioxidant capacity.

A follow-up report showed that the increases in both glutathione and vitamin C have clinical benefits. Subjects taking Hepasil DTX were significantly more resistant to oxidative damage than those taking the placebo.

Study Conclusion

The results back up previous research showing that some phytochemicals may increase plasma vitamin C, even in the absence of vitamin C consumption. It also offers a specific blend of ingredients that can be used to increase the body’s glutathione production.

Shop Hepasil DTX formulated with the InCelligence Detox Support Complex. Hepa Plus supports healthy and efficient liver function by energizing the body’s normal production of glutathione and helping to balance natural detoxification processes.

Preferred Price: $38.95 cdn