How Effective Are Your Antioxidants?

Antioxidants are important, but how well do the antioxidants in your supplement actually deliver? ORAC (oxygen radical absorbent capacity) provides real data on how effective an antioxidant blocks free radicals (for more information go to wikipedia or a search engine and type in ORAC).
Protein is required to support the structures of your body such as blood cells and strong bones. Look for both lean animal and vegetable protein sources. High doses of a single protein can increase risk of kidney problems and calcium loss. Moderate exercise may double the need for protein.
Adequate intake of protein plus exercise helps to spare the typical loss of lean body mass that many dieters experience. On any diet, even a well-regulated one, unless you take enough protein and exercise every day, much of the loss you experience can be loss of muscle and everything else protein creates in your body like cells, organs, and the brain. Lean body mass lost in dieting is rarely regained. When people regain weight, it usually comes back as fat unless they're exercising every day. You want to lose fat, not lean body mass. Be sure you're getting enough protein.
Legumes are good sources of protein, and they come with fiber, antioxidants, vitamins and minerals. Protein powder can be added to other foods to add flavor. Protein powders are available without dairy or soy in case you have those food allergies.
If you diet is low in fiber, consider supplements early in the diet, before symptoms appear (constipation). We need both soluble and insoluble forms of fiber. It does more than add bulk; it is a nutrient we need that contributes to immune status. Some other benefits of fiber:
•    Supports 'good bacteria' in the gut
•    Increases calcium absorption
•    Reduces inflammation
•    Improves immunity
•    Reduces risk of harmful E. coli.
•    Lower cancer risk
•    Lowers diverticulosis risk
Another factor we don't often think about is how well the product dissolves once we've swallowed the supplement. If the coating or other ingredients don't break down well and quickly enough to be assimilated in your body before they reach their lower destination to be expelled, you're just not getting your moneys worth! My apologies in advance for this story, but this concept always brings back a childhood memory for me. I grew up in rural Minnesota where cisterns were used (basically a big hole in the ground that each household used to filter sewage where city water systems weren't available). These need to be cleaned out every so often, and one family who took their grocery store vitamins regularly for years wondered what all those little white pebbles were at the bottom of their cistern. I think they switched to another vitamin company after that! Some inexpensive vitamins may actually cost more than the value you receive from them.

Best wishes,

Marilyn McLeod

Marilyn@PersonalizedHealthCoach.com

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