Thursday, May 15, 2014

2 Teaspoons of this FIGHTS Bellyfat

By Dr. Charles

Have you heard some of the rumors about the connection between peanut butter and belly fat?

Most likely, what you've heard isn't the full story…

Two flab busting foods you may have mistakenly been avoiding are peanuts and peanut butter.

Many people often jump to think about the high fat and calorie content when considering nuts in their diets… when in fact, small portions of peanuts can actually help you FIGHT that belly bulge.

That’s because peanuts are high in fat, but they are high in GOOD fats…

…yes, I said GOOD fats.

Similar to other healthy nuts, peanuts are energy packed and can help curb your hunger while making you feel more full in between meals.

It’s also high in folate, protein, niacin, and even fiber… some very essential stuff!

Just 1.5 oz or about 50 nuts can actually curb hunger. But as with most foods, portion size is key. So, eating too much of a good thing could blow your diet out of the water, and you’ll still be stuck with that belly bulge.

While we are talking about peanuts, let's also talk about the gooey, scrumptious peanut butter goodness that brings back fond memories of childhood picnics, school lunches, and late night snacking go-to.

But, when it comes to peanut butter, it’s critical that you look at the ingredients…

Just like many of the peanut butter brands we grew up with, today's store bought peanut butters contain the downright evil main ingredient know as hydrogenated oil...

Watch out for hydrogenated oil!

The big food companies use hydrogenated oil to keep the peanut butter from separating, and to make it look more appealing because you won’t have to stir it.

That’s when it gets sticky… literally.

When these companies add the hydrogenated oil, the peanut butter becomes very unhealthy… and that's what can add those ugly inches to your waistline.

So, when you’re out shopping, look for peanut butter with NO added oil or sugar.

Also, try a natural peanut butter and only use about two teaspoons.


Because just 2 teaspoons is about 200 calories (of good fat and nutrients) and that will keep you from snacking between meals!

Make sure to stir it before use, and when finished, store in your pantry or refrigerator upside down. This will make stirring it easier when you open it again.

Another tip is to ALWAYS avoid “light” peanut butter… it is even worse. That’s because in many cases, they take out actual peanuts (the healthy part) and add extra sweeteners and other carbohydrates that can add more belly fat.

Don't be fooled by these peanut imposters and ALWAYS check the ingredients.

So if you're feeling hungry, don't be afraid to reach out and grab \some peanuts or some of the natural peanut butter. It's one “guilty pleasure” you don’t have to give up when making healthier choices.

Just be sure to watch out for store-bought peanut butter.

Learn more foods you should avoid to lose extra belly fat at the link below:

Daily Quote

Don't judge each day by the harvest you reap
but by the seeds that you plant.

Robert Louis Stevenson

Tuesday, May 13, 2014

3 reasons why most multivitamins don’t work and what to do about it

Posted on March 24, 2014 by Natalia Lukina

In the recent months there had been a flood of articles claiming that multivitamins are not effective. Two recent research studies showed no positive effect from taking multivitamins for brain health and for prevention of cardiovascular disease and cancer (see references [1,2] below).

So should you stop taking multivitamins? And is there a need for supplemental vitamins and minerals to begin with?

Surprisingly, the answer is Yes to both questions.

Nowadays, most people are unable to obtain all the vitamins and minerals that their bodies need from diets alone. There are two main reasons. First, the food is often grown in mineral-depleted soils and does not have rich nutritional content. Second, most of us do not have enough time to plan and cook balanced and nutritionally diverse diets.  In fact, according to research done by Dr. Misner, only about 10% of Americans get sufficient quantity of all the essential micronutrients from their diets [3]. Thus, 90% of Americans do need supplemental vitamins and minerals to avoid developing nutritional deficiencies and stay healthy. However, taking all-in-one multivitamins is not a solution.

Why all-in-one multivitamins do not work?

There are three scientifically established reasons that explain why all-in-one multivitamins are so ineffective.

Reason #1

Some vitamins and minerals inhibit absorption of each other up to 5-fold when taken together. Scientists have discovered negative interactions and significant decrease in absorption in the following micronutrient pairs: calcium and iron [4], manganese and iron [5], calcium and zinc [6], and several others. All-in-one multivitamins do not take into account these interactions and mix all vitamins and minerals into one pill. As a result their absorption is poor.

Reason #2

Fat-soluble vitamins (A, E, D, K), carotenoids, coenzyme Q10 and some other micronutrients need presence of fat to be absorbed well [7,8]. All-in-one multivitamins do not include fat. If they are taken on an empty stomach or with food that does not contain fat, fat soluble ingredients will be minimally absorbed.

Reason #3

Some vitamins and minerals have energizing effect on the body, while others have relaxing effect on the body. For example, vitamin B12 and coenzyme Q10 have energizing effect on the body [9,10]. Minerals calcium and magnesium have a relaxing effect [11]. It is best to take energizing micronutrients during the first half of the day and relaxing micronutrients at night. All-in-one multivitamins put all vitamins and minerals together without regard for their action on the body. Thus many people do not feel any immediate effect from taking multivitamins.

If all-in-one multivitamins do not work, how can people obtain additional vitamins and minerals that their bodies need?

In order for supplemental vitamins and minerals to absorb well, they need to be taken in correct combinations and at the right times of the day. Below are guidelines from nutritional scientists for specific vitamins and minerals:

Best taken during the first half of the day:  B1, B12, vitamin C, antioxidants, iron, CoQ-10

Best taken in the evening: calcium, magnesium, potassium

Best not taken together: iron and calcium, copper and zinc, zinc and iron, zinc and calcium, coffee/tea and iron/calcium

Best taken with fat-containing meal or together with fish oil: vitamins A, D, E, K, carotenoids (beta-carotene, lycopene, lutein, astaxanthin), CoQ-10.

Scientists at Vital Formulas have spent several years studying and analyzing interactions between micronutrients. They came to the conclusion that there is a definite need to change the way multivitamins are taken. This has led to creation of Balanced Trio  nutrient complex. Balanced Trio is the only product on the market that group vitamins and minerals by synergy and according to the time of day taken. Balanced Trio also includes fat in the form of omega-3 fish oil with a serving of fat-soluble micronutrients.

When it comes to vitamins and minerals, the key is not just what you take, but what your body absorbs.

[1] Long-term multivitamin supplementation and cognitive function in men: a randomized trial. Grodstein F. et al. Ann Intern Med. 2013 Dec 17;159(12):806-14.

[2] Vitamin, Mineral, and Multivitamin Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: U.S. Preventive Services Task Force Recommendation Statement. Moyer VA. Ann Intern Med. 2014 Feb 25. doi: 10.7326/M14-0198.

[3] Food alone may not provide sufficient micronutrients for preventing deficiency. Bill Misner. J Int Soc Sports Nutr. 2006; 3(1): 51–55.

[4] Calcium supplementation: effect on iron absorption. Cook J.D., et al. Am J Clin Nutr. 1991; 53: 106–11.

[5] Competitive inhibition of iron absorption by manganese and zinc in humans. Rossander-Hulten L., et al. Am J of Clin Nutr. 1991; 54: 152–6.

[6] High dietary calcium intakes reduce zinc absorption and balance in humans. Am J Clin Nutr. 1997 Jun;65(6):1803-9.

[7] Influence of dietary fat on beta-carotene absorption and bioconversion into vitamin A. Ribaya-Mercado JD. Nutr Rev. 2002 Apr;60(4):104-10.

[8] Vitamin D fact sheet for consumers. National Institute of Health.

[9] Vitamin B12 (cobalamin). University of Maryland Medical Center.

[10] Clinical aspects of coenzyme Q: Improvement of cellular bioenergetics or antioxidant protection? Littarru, Gian Paolo, et al. Handbook of Antioxidants, Eds. Enrique Cadenas, Lester Parker, New York: Marcel Dekker, Inc. 1996, pp. 203-239.

[11]  The multifaceted and widespread pathology of magnesium deficiency. S. Johnson. 2001. Med Hypotheses. 2001; 56(2).

About Natalia Lukina

Founder at Vital Formulas

Natalia has MS degree in Biology from the California Institute of Technology. After graduating from Caltech Natalia worked at the Scipps Research Institute doing research in cell biology. At the same time she completed a 2-year program in Drug Discovery and Development at UCSD. The more she learned about the Big Pharma business, the more she was upset about the current state of the drug industry. This has led to her studies of nutrition and natural supplementation. She wanted to create safe products that would help people stay healthy and away from medications. That's how Vital Formulas was born.

Daily Quote

You know, all that really matters
is that the people you love
are happy and healthy.
Everything else is just
sprinkles on the sundae.

Paul Walker

Sunday, May 11, 2014

How to Handle Constipation

By Dr. Charles

A case of constipation usually means that you've had one or fewer bowel-movements in a typical day. This might happen because you've just changed your diet from bad food to good food. Your body has to adjust to the different food, so you have to give your body time to get used to it. 

Another common cause for constipation is dehydration. If you don’t take in the proper amount of water every day, you will have trouble with your colon being unable to push waste out.

What is so bad about being constipated is all that awful stuff that your body naturally gets rid of stays in side you. This causes discomfort, fatigue, and even weight retention. This condition is like a buildup of poison inside of you: it can cause problems if you let it go too long. So what can you do when you’re constipated to correct the situation? I have some natural and healthy suggestions for this.

1 Drink more water. You should be taking in about half your body’s weight in fluid ounces of water. This means that if you weigh 230 lbs, you should be drinking 115 ounces of water daily.

2 Use flaxseed as an additive to your meals. You can mix a tablespoon of it into your food to give you more fiber ( to help get you moving) and Omega 3s as well.

3 Raw food is important. This means you should eat one piece of fresh fruit or raw veggies. Your system will benefit from the natural ingredients in raw foods that are usually lost when they are cooked.

3 Begin your day with a tablespoon of lemon juice. Mix it in water and add some Cayenne. This mixture will stimulate your system and help clear out your colon. 

Daily Quote

Believe in yourself!
Have faith in your abilities!
Without a humble but
reasonable confidence in
your own powers you
cannot be successful or

Norman Vincent Peale