If you are looking for an alternation to peanut butter, try almond butter, or walnut butter which contains no aflatoxin. Also some studies have shown that peanut cooking oil has low levels of aflatoxin. So if you are currently using peanut oil, I wouldn’t worry too much about it. Stay fit and well family.
Monday, September 3, 2012
Peanuts Suck
Aflatoxin is a mold you have probably never heard of. It is considered to be a cancer causing substance by the Food and Drug Administration (FDA), and the World Health Organization (WHO). So what does aflatoxin have to do with you? Well most of us are currently getting it in our diets, because we consume peanuts in one form or another. Essentially peanut are easy targets for this mold because they grow underground. The mold is also invisible to the naked eye. Apparently no practical way exist to remove this mold, and usually “organic” or “natural” peanut butter will have the high aflatoxin concentration. Furthermore, the highest concentration of this mold can be found when you buy the peanuts at the store and they grind it into peanut butter for you. The US Department of Agriculture (USDA) , and FDA do have rules regulating the amount of aflatoxin allowed to reach consumers. But the truth is, there is no real measure of it once it hit the stores. FYI the Occupational Safety and Health Administration (OSHA) takes the aflatoxin threat seriously. So much so that OSHA requires any workers dealing with large quantities of peanut, to wear facial mask, so that they don’t breathe in the mold.
If you are looking for an alternation to peanut butter, try almond butter, or walnut butter which contains no aflatoxin. Also some studies have shown that peanut cooking oil has low levels of aflatoxin. So if you are currently using peanut oil, I wouldn’t worry too much about it. Stay fit and well family.
If you are looking for an alternation to peanut butter, try almond butter, or walnut butter which contains no aflatoxin. Also some studies have shown that peanut cooking oil has low levels of aflatoxin. So if you are currently using peanut oil, I wouldn’t worry too much about it. Stay fit and well family.
Mentrual Cycle and Bloating
Ladies do you ever wonder why during your menstrual cycle you feel bloated and water logged? Well bloating during menstrual cycle is caused by the release of mineralocorticoids, a hormone which regulates levels in fluid electrolytes and sodium. Essentially, when your body releases mineralocorticoids, your sodium level go up, hence you start to retain water. Some women bloat more than others, particularly in the abdominal area.
So how can you combat this issue? Well the first thing I suggest is to get to know your body, to point where you can pinpoint when your cycle will occur. FYI, there are several sites such as http://www.pinkperiod.com/
I hope you found this random tip useful :). Stay fit and well family
So how can you combat this issue? Well the first thing I suggest is to get to know your body, to point where you can pinpoint when your cycle will occur. FYI, there are several sites such as http://www.pinkperiod.com/
I hope you found this random tip useful :). Stay fit and well family
Saturday, February 4, 2012
Organic, Antibiotic- and Hormone-Free Meat: Expensive, But You Better Buy It
Ever wonder why its important to eat organic, antibiotic- and hormone-free meat, even though it so much more expensive? For starters, antibiotics kill both bad and good bacteria, and a large number of good bacteria in your intestinal tract aid in food digestion. However, antibiotics are also helpful to humans as a useful treatment for illnesses such as Lymes disease and Staph infections. The key to correcting the bacterial imbalance after antibiotic treatment is to eat foods rich in probiotic cultures or take a probiotic supplement , in order to repopulate your intestinal tract with good bacteria.
So how do antibiotics compromise the quality of the meat we buy and our health? According to the Organic Consumers Association, approximately 70% of all antibiotics produced in the US are fed to healthy chickens, pigs, and cows for nontherapeutic purposes, like growth promotion. Essentially, antibiotics promote efficiency of feed use, better yet, growth is stimulated with less feed. Ultimately, this results in reduced costs for say cattle producers, which translates into lower prices for consumers.
Unfortunately, the rampant use of antibiotics in livestock production has been linked to the development of drug-resistant strains of bacteria, such as e coli and salmonella, which can be passed on to people who consume undercooked beef and poultry. In addition, there is some concern that the use of antibiotics in livestock production maybe contributing to the development of Methicillin Resistant Staph (MRSA). MRSA is a type of staph infection that is drug-resistant, and transmitted not by eating, but by handling tainted meat from animals that were given antibiotics.
How do hormones play into all this? Scientists believe about two-thirds of American cattle raised for slaughter today are injected with hormones to make them grow faster. According to the US Department of Agriculture (USDA) and the Food and Drug Administration (FDA), this is a safe practice. But hey, when are notoriously underfunded government agencies such as the USDA and FDA ever wrong?
Ironically, according to the European Union’s (EU) Scientific Committee on Veterinary Measures Relating to Public Health, the use of six natural and artificial growth hormones in beef production poses a potential risk to human health. These six hormones include three that are naturally occurring—Oestradiol, Progesterone and Testosterone—and three that are synthetic—Zeranol, Trenbolone, and Melengestrol.
The EU’s Committee also questioned whether hormone residues in the meat of "growth-enhanced" animals can disrupt human hormone balance, which could cause developmental problems by interfering with the reproductive system, and even lead to the development of breast, prostate or colon cancers.
Children, pregnant women and the unborn are thought to be most susceptible to these negative health effects. For example, hormone residues in beef have been implicated in the early onset of puberty in girls, which could put them at greater risk of developing breast and other forms of cancer.
So, in a nutshell, by eating mass-produced meat, we are potentially exposing ourselves to hormonal imbalances and strains of harmful drug-resistant bacteria. The EU has long been alarmed by the health threats posed by US meat. It has banned the import of hormone and antibiotic treated beef from the the US since the late eighties.
So when your pocket screams at the cost of buying organic, antibiotic- and hormone-free meat, don't be dismayed. It will cost you more in the long run.
Wednesday, February 1, 2012
Knowing When To Take a Break
Are you that runner that keeps going despite the unbearable pain in your shins and hips? Are you that bodybuilder that keeps doing shoulder presses despite that annoying pain in your rotator cuff? Have you lost a bunch of weight and lately its coming to standstill, but yet you keep pushing harder than before? Has your mood drop lately even though you are training hard? Do you find yourself craving sugar and salt?
If you answer yes to most of the above questions, then there is a possibility that you are overtraining. Essentially, overtraining occurs when an individual trains extremely hard for a long period without sufficient rest, and the body is no longer able to adapt and restore homeostasis. This can occur in both strength or endurance sports
The study also indicated that cortisol (the stress hormone) was reduced at rest and after training. There was also evidence of a decreased sensitivity to the Adrenocorticotropic hormone (ACTH), which indicates that the player's adrenal functions were impaired. The post-exercise ACTH response was 43 percent lower than in control players in the study, indicating that the adrenal gland of the overtrained players were chronically fatigued. This occurs when the body is under too much physical stress for too long and it must continually produce excess cortisol, ultimately exhausting the adrenals and resulting in blunted levels of cortisol and ACTH along with an electrolyte imbalance. This can also cause us to crave sugar and salt. One can argue that endurance athletes like soccer players and marathon runners are at a great risk of overtraining. However, strength athletes and the average Joe can also be at risk.
According to world renowned trainer, Charles Poliquin, one should make a concerted effort to "monitor for overtraining by doing regular performance measurements that are related to your sport or training style and pay attention to training heart rate. Poor mood, feelings of anger and tension, and chronic exhaustion, especially in the morning when cortisol should be elevated, are easy markers to pay attention to. Additionally, a hormonal test for GH at rest and ACTH after exercise can provide a more definitive diagnosis for overtraining." I have used these markers in the past to convince an overtrained individual that they need to rest and recover, rather than training harder to counter drops in performance."
Another way to prevent overtraining is to feed the body with key nutrients that are known to help inhibit overtraining. According to Poliquin individuals engaging in endurance activities such as running should supplement with adequate carbohydrates and the vitamin C and E (both potent antioxidants), which can help replenish glycogen and avoid overtraining. If you are more into strength training, Poliquin encourages taking glutamine, branched-chain amino acids, and extra whole foods protein to further adaptations and anabolic hormone response.
If you answer yes to most of the above questions, then there is a possibility that you are overtraining. Essentially, overtraining occurs when an individual trains extremely hard for a long period without sufficient rest, and the body is no longer able to adapt and restore homeostasis. This can occur in both strength or endurance sports
There are obvious physical outward signs of overtraining, such as joint pains that continue to get worse. However, its the hidden danger that most concerns me, which is the havoc it plays on the hormonal system. In a study conducted by the British Journal of Sports Medicine, they found that a group of soccer players who were considered overtrained, displayed altered hormone levels at rest and after training. Also on a mood profile test, the players scored significantly higher on anger, depression, and tension. "They had extremely low resting growth hormone (GH) levels, which means the anabolic environment in the body is impaired. It also indicates worsening physical fitness from training since GH increases when physical fitness is improving. Post-exercise GH levels were lower as well but this was not statistically significant."
The study also indicated that cortisol (the stress hormone) was reduced at rest and after training. There was also evidence of a decreased sensitivity to the Adrenocorticotropic hormone (ACTH), which indicates that the player's adrenal functions were impaired. The post-exercise ACTH response was 43 percent lower than in control players in the study, indicating that the adrenal gland of the overtrained players were chronically fatigued. This occurs when the body is under too much physical stress for too long and it must continually produce excess cortisol, ultimately exhausting the adrenals and resulting in blunted levels of cortisol and ACTH along with an electrolyte imbalance. This can also cause us to crave sugar and salt. One can argue that endurance athletes like soccer players and marathon runners are at a great risk of overtraining. However, strength athletes and the average Joe can also be at risk.
According to world renowned trainer, Charles Poliquin, one should make a concerted effort to "monitor for overtraining by doing regular performance measurements that are related to your sport or training style and pay attention to training heart rate. Poor mood, feelings of anger and tension, and chronic exhaustion, especially in the morning when cortisol should be elevated, are easy markers to pay attention to. Additionally, a hormonal test for GH at rest and ACTH after exercise can provide a more definitive diagnosis for overtraining." I have used these markers in the past to convince an overtrained individual that they need to rest and recover, rather than training harder to counter drops in performance."
Another way to prevent overtraining is to feed the body with key nutrients that are known to help inhibit overtraining. According to Poliquin individuals engaging in endurance activities such as running should supplement with adequate carbohydrates and the vitamin C and E (both potent antioxidants), which can help replenish glycogen and avoid overtraining. If you are more into strength training, Poliquin encourages taking glutamine, branched-chain amino acids, and extra whole foods protein to further adaptations and anabolic hormone response.
Sunday, January 8, 2012
Be Kind to the Resolutionaires
My fellow gym heads and general fitness nuts, I know this is the time of year that you all dread. Your precious gym is invaded by a species known as the resolutionaires. Much to your chagrin they scurry around looking at equipment as if they were foreign objects. But you know in a month or so they will be gone, and your precious gym will be all yours again bah hah hah.
But before you revel in the demise of the resolutionaires, remember you were once just like them. You needed help. Most gym heads, including myself, can remember that one individual that offered us advice and motivation when we first started. So I challenge you Mr. and Mrs. gym head, when you see a resolutionaire looking completely lost as they look at a machine, don't be afraid to offer your advice. You never know, you might be saving a life. Also to the resolutionaires, the big guy with all the muscles won't eat you, so don't be afraid to ask for his advice.
But before you revel in the demise of the resolutionaires, remember you were once just like them. You needed help. Most gym heads, including myself, can remember that one individual that offered us advice and motivation when we first started. So I challenge you Mr. and Mrs. gym head, when you see a resolutionaire looking completely lost as they look at a machine, don't be afraid to offer your advice. You never know, you might be saving a life. Also to the resolutionaires, the big guy with all the muscles won't eat you, so don't be afraid to ask for his advice.
Monday, September 19, 2011
To CrossFit Or Not to CrossFit
Okay I am either going to upset a lot of people, or just make them think a little more. I am hoping for the latter. First of all, let me say that I am an exercise junkie, who is willing to try just about anything to get in shape. I also believe each individual should find their own fitness calling and run with it.
As I mentioned before, I have tried just about every exercise program you can think of: Bodypump, spin, weight training, bikram yoga (love it by the way), running, and yes I have done CrossFit. So what is this CrossFit? According to the trusted source of Wikipedia :), 'CrossFit is a strength and conditioning brand that combines weightlifting, Olympic-style weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.'
Doesn't sound like a bad deal does it. You get to run, lift weights, jump over boxes, do gymnastics, use kettlebells which all leads to a better physical you. But here is the kicker. You get to do all these things in one session. Essentially you are given time limits of say 20 minutes. Within that period you must do as many reps as you can of certain routines.
Routines are not for your average weekend warriors and are found on www.crossfit.com, a web site run by CrossFit founder Greg Glassman. Workouts have odd names, such as "Cindy: 20 minutes of as many repetitions as you can of 5 pull-ups, 10 push-ups, 15 squats." There is also "Fight Gone Bad, which entails rotating through five exercises, including throwing a 20-pound ball at a target 10 feet away." Typically you train for three days straight, and rest for one.
So here is the million dollar question. Is CrossFit a safe program? Before, I answer that question, let me first state this. There are inherent risks with any exercise program. But, lets face it, you just want me to answer the question :). In my opinion CrossFit is not a safe program, because of three main reasons: lack of qualified supervision, cookie-cutter programs, and the risk of rhabdomyolysis (poisoning of the kidneys, when muscle fiber breaks down and is released into the bloodstream).
As I mentioned before, individuals log on to www.crossfit.com to download daily workout plans, which they often do on their own. Here is the problem with that concept. Outside of the elite and professional athletes that have qualified trainers and utilize CrossFit principles, the mass majority of the participants are regular everyday people who train on their own.
With that being said, how many individuals can say they are skilled in all the various disciplines that CrossFit incorporates? For example, I am a certified personal trainer, but I am not certified in kettlebell training. I also have a working knowledge of Olympic-style weightlifting, but by no means am I proficient. Now combine this into a no holds barred workout, where the object is to do as many reps as possible within a short window, and you will often find the average CrossFitter uses poor form. With poor form, comes the high risk of injuries, even amongst the superfit. Even Glassman admits in a New York Times (NYT) article dated November 22, 2005, that "It can kill you," he said. "I've always been completely honest about that." Moreover a chiropractor friend of mine, who will remain anonymous, once said "Crossfit brings him a fair amount of patients."
As I stated earlier, the programs are cookie-cutter. According to the NYT, "CrossFit exercises can be made more or less intense based on a person's abilities, but the workouts are the same for everyone, from marines to senior citizens." Fabio Comana, an exercise physiologist at the American Council on Exercise finds this to be a problem. In the above mentioned NYT article, Comana states, "My concern is that one cookie-cutter program doesn't apply to everyone," He said people in their 60's who have osteoporosis, for example, may not be able to do an overhead press, which entails pushing a barbell over one's head.
This leads me into my third issue with CrossFit, the risk of rhabdomyolysis. Remember the object is to do as many reps as you possibly can, in a short period of time, with limited breaks. This can cause a tremendous amount of muscle fiber break down, which in turns gets into your bloodstream, possibly leading to kidney poisoning. Case in point, Brian Anderson in his first CrossFit session, swung a 44-pound kettlebell over his head and between his legs. The aim was to do 50 quick repetitions, rest and repeat. After 30 minutes, Mr. Anderson, at the time a 38-year-old member of the special weapons and tactics team in the sheriff's office in Tacoma, Washington, left the gym with his muscles sapped and back pain so excruciating that he had to lie in the driveway to collect himself.
That night Anderson was admitted to the emergency room where doctors told him he had rhabdomyolysis. He spent six days in intensive care. In another case, a former sailor, Makimba Mimms, in 2007 filed a lawsuit in Prince William County, Va., Circuit Court. Mimms was seeking $500,000, as well as punitive damages, in connection with the permanent disability allegedly suffered as a result of performing CrossFit workouts under the direction of a trainer at a Manassas, VA gym. Please note that Glassman was not listed as a defendant. Rhabdomyolysis, Mimms contends "happened to him in one intense exercise session Dec. 11, 2005, in which, he said, he suffered injuries he has yet to recover from."
Now from reading all this, its easy for one to conclude that I am completely against CrossFit. Quite the contrary. I believe it has several benefits, such as keeping people active and preventing boredom by mixing up workouts. But until they address the three issues I discussed, which I believe is possible, I cannot endorsed this type of program. Especially for the novice participant. However, if you believe that these issues have been addressed, feel free to leave a comment, and facts to corroborate your statement, and I will definitely respond to you.
As I mentioned before, I have tried just about every exercise program you can think of: Bodypump, spin, weight training, bikram yoga (love it by the way), running, and yes I have done CrossFit. So what is this CrossFit? According to the trusted source of Wikipedia :), 'CrossFit is a strength and conditioning brand that combines weightlifting, Olympic-style weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.'
Doesn't sound like a bad deal does it. You get to run, lift weights, jump over boxes, do gymnastics, use kettlebells which all leads to a better physical you. But here is the kicker. You get to do all these things in one session. Essentially you are given time limits of say 20 minutes. Within that period you must do as many reps as you can of certain routines.
Routines are not for your average weekend warriors and are found on www.crossfit.com, a web site run by CrossFit founder Greg Glassman. Workouts have odd names, such as "Cindy: 20 minutes of as many repetitions as you can of 5 pull-ups, 10 push-ups, 15 squats." There is also "Fight Gone Bad, which entails rotating through five exercises, including throwing a 20-pound ball at a target 10 feet away." Typically you train for three days straight, and rest for one.
So here is the million dollar question. Is CrossFit a safe program? Before, I answer that question, let me first state this. There are inherent risks with any exercise program. But, lets face it, you just want me to answer the question :). In my opinion CrossFit is not a safe program, because of three main reasons: lack of qualified supervision, cookie-cutter programs, and the risk of rhabdomyolysis (poisoning of the kidneys, when muscle fiber breaks down and is released into the bloodstream).
As I mentioned before, individuals log on to www.crossfit.com to download daily workout plans, which they often do on their own. Here is the problem with that concept. Outside of the elite and professional athletes that have qualified trainers and utilize CrossFit principles, the mass majority of the participants are regular everyday people who train on their own.
With that being said, how many individuals can say they are skilled in all the various disciplines that CrossFit incorporates? For example, I am a certified personal trainer, but I am not certified in kettlebell training. I also have a working knowledge of Olympic-style weightlifting, but by no means am I proficient. Now combine this into a no holds barred workout, where the object is to do as many reps as possible within a short window, and you will often find the average CrossFitter uses poor form. With poor form, comes the high risk of injuries, even amongst the superfit. Even Glassman admits in a New York Times (NYT) article dated November 22, 2005, that "It can kill you," he said. "I've always been completely honest about that." Moreover a chiropractor friend of mine, who will remain anonymous, once said "Crossfit brings him a fair amount of patients."
As I stated earlier, the programs are cookie-cutter. According to the NYT, "CrossFit exercises can be made more or less intense based on a person's abilities, but the workouts are the same for everyone, from marines to senior citizens." Fabio Comana, an exercise physiologist at the American Council on Exercise finds this to be a problem. In the above mentioned NYT article, Comana states, "My concern is that one cookie-cutter program doesn't apply to everyone," He said people in their 60's who have osteoporosis, for example, may not be able to do an overhead press, which entails pushing a barbell over one's head.
This leads me into my third issue with CrossFit, the risk of rhabdomyolysis. Remember the object is to do as many reps as you possibly can, in a short period of time, with limited breaks. This can cause a tremendous amount of muscle fiber break down, which in turns gets into your bloodstream, possibly leading to kidney poisoning. Case in point, Brian Anderson in his first CrossFit session, swung a 44-pound kettlebell over his head and between his legs. The aim was to do 50 quick repetitions, rest and repeat. After 30 minutes, Mr. Anderson, at the time a 38-year-old member of the special weapons and tactics team in the sheriff's office in Tacoma, Washington, left the gym with his muscles sapped and back pain so excruciating that he had to lie in the driveway to collect himself.
That night Anderson was admitted to the emergency room where doctors told him he had rhabdomyolysis. He spent six days in intensive care. In another case, a former sailor, Makimba Mimms, in 2007 filed a lawsuit in Prince William County, Va., Circuit Court. Mimms was seeking $500,000, as well as punitive damages, in connection with the permanent disability allegedly suffered as a result of performing CrossFit workouts under the direction of a trainer at a Manassas, VA gym. Please note that Glassman was not listed as a defendant. Rhabdomyolysis, Mimms contends "happened to him in one intense exercise session Dec. 11, 2005, in which, he said, he suffered injuries he has yet to recover from."
Now from reading all this, its easy for one to conclude that I am completely against CrossFit. Quite the contrary. I believe it has several benefits, such as keeping people active and preventing boredom by mixing up workouts. But until they address the three issues I discussed, which I believe is possible, I cannot endorsed this type of program. Especially for the novice participant. However, if you believe that these issues have been addressed, feel free to leave a comment, and facts to corroborate your statement, and I will definitely respond to you.
Saturday, September 17, 2011
Supplement Review: Alpha-Lipoic Acid
What is Alpha-Lipoic Acid?
Alpha-Lipoic Acid (AlA). Sounds like a mean prize fighter doesn't it. Essentially its an antioxidant that is made by the body and is found in every cell, where it helps turn glucose into energy. Antioxidants are substances that attack "free radicals," waste products created when the body turns food into energy. Free radicals cause harmful chemical reactions that can damage cells in the body, making it harder for the body to fight off infections. They also damage organs and tissues.
Benefits of ALA
One of the beauties of ALA is that its both water and fat soluble, which in layman terms means it works throughout the entire body. But one of the best benefits of ALA is that it appears to lower blood sugar levels. This of course is important for individuals who are diabetic. But this also mean it can assist with weight loss. Essentially, if you are able to control your bodies sugar levels, then you in turn control its insulin response. This mean the body is better at utilizing sugar for energy, and not storing it as fat.
How do we get ALA
A healthy body makes enough ALA. It is also found in red meat, organ meats (such as liver), yeast (particularly Brewer's yeast), and in very small quantities in spinach. But ALA can also be supplemented through 30 to 100mg tablets.
Recommended Daily Allowance For Adults
There are no recommended daily allowances. But for general antioxidant support, the rule of thumb from most sources seems to be 20-50mg per day. "However, oral ALA is reported to be well tolerated in doses up to 600 milligrams per day, and 200-300 mg a day is frequently used in Europe as a therapeutic adjunct in treating diabetic neuropathy." But as I always say to clients, check with your doctor before doing any supplementation.
Side Effects
According to the University of Maryland Medical Center Website:
No evidence suggests whether or not alpha-lipoic acid is safe for women who are pregnant or breastfeeding, so such women should not take alpha-lipoic acid.
Side effects are generally rare and may include skin rash.
Alpha-lipoic acid can lower blood sugar levels, so people with diabetes or hypoglycemia should take alpha-lipoic acid only under the supervision of their doctor. (See "Interactions" section.)
Results of animal studies suggest that people who are deficient in thiamine (vitamin B1), a condition often associated with alcoholism, should not take alpha-lipoic acid.
Possible Interactions:
If you are currently being treated with any of the following medications, you should not use alpha-lipoic acid without first talking to your health care provider.
Insulin and drugs that lower blood sugar -- Apha-lipoic acid can combine with these drugs to further reduce blood sugar levels, resulting in hypoglycemia (low blood sugar). Tell your doctor before taking alpha-lipoic acid and monitor your blood sugar levels closely; your doctor may need to adjust your medication doses.
Thyroid-regulating medications, Levothyroxine -- Apha-lipoic acid may lower levels of thyroid hormone. Blood hormone levels and thyroid function tests should be monitored closely in people taking thyroid hormones who are also taking alpha-lipoic acid.
Alpha-Lipoic Acid (AlA). Sounds like a mean prize fighter doesn't it. Essentially its an antioxidant that is made by the body and is found in every cell, where it helps turn glucose into energy. Antioxidants are substances that attack "free radicals," waste products created when the body turns food into energy. Free radicals cause harmful chemical reactions that can damage cells in the body, making it harder for the body to fight off infections. They also damage organs and tissues.
Benefits of ALA
One of the beauties of ALA is that its both water and fat soluble, which in layman terms means it works throughout the entire body. But one of the best benefits of ALA is that it appears to lower blood sugar levels. This of course is important for individuals who are diabetic. But this also mean it can assist with weight loss. Essentially, if you are able to control your bodies sugar levels, then you in turn control its insulin response. This mean the body is better at utilizing sugar for energy, and not storing it as fat.
How do we get ALA
A healthy body makes enough ALA. It is also found in red meat, organ meats (such as liver), yeast (particularly Brewer's yeast), and in very small quantities in spinach. But ALA can also be supplemented through 30 to 100mg tablets.
Recommended Daily Allowance For Adults
There are no recommended daily allowances. But for general antioxidant support, the rule of thumb from most sources seems to be 20-50mg per day. "However, oral ALA is reported to be well tolerated in doses up to 600 milligrams per day, and 200-300 mg a day is frequently used in Europe as a therapeutic adjunct in treating diabetic neuropathy." But as I always say to clients, check with your doctor before doing any supplementation.
Side Effects
According to the University of Maryland Medical Center Website:
No evidence suggests whether or not alpha-lipoic acid is safe for women who are pregnant or breastfeeding, so such women should not take alpha-lipoic acid.
Side effects are generally rare and may include skin rash.
Alpha-lipoic acid can lower blood sugar levels, so people with diabetes or hypoglycemia should take alpha-lipoic acid only under the supervision of their doctor. (See "Interactions" section.)
Results of animal studies suggest that people who are deficient in thiamine (vitamin B1), a condition often associated with alcoholism, should not take alpha-lipoic acid.
Possible Interactions:
If you are currently being treated with any of the following medications, you should not use alpha-lipoic acid without first talking to your health care provider.
Insulin and drugs that lower blood sugar -- Apha-lipoic acid can combine with these drugs to further reduce blood sugar levels, resulting in hypoglycemia (low blood sugar). Tell your doctor before taking alpha-lipoic acid and monitor your blood sugar levels closely; your doctor may need to adjust your medication doses.
Thyroid-regulating medications, Levothyroxine -- Apha-lipoic acid may lower levels of thyroid hormone. Blood hormone levels and thyroid function tests should be monitored closely in people taking thyroid hormones who are also taking alpha-lipoic acid.
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