Coffee Has More Than One ‘Perk’

ScienceTalks_072115_Coffee_KellyC2Trainer: Kelly Cupell, Nutrition Communication Specialist

 

Remember when you were told that coffee was bad for you? New studies say otherwise. Nutrition Communication Specialist Kelly Cupell joins the show to not only explain the benefits of regular coffee, but also discusses the benefits of Isagenix Coffee. Kelly says, “There’s a lot of myths out there about coffee, but I’m here to explain the science behind it and dispel the folklores.” Listen in to learn why it’s time to restore coffee’s reputation and start celebrating its perks.

Interested in more information about coffee and its place in a healthy diet? Click here.

For more great podcasts, visit http://isagenixpodcast.com/.

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Fluid Energy: Optimal Hydration and Electrolyte Balance

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Determining the best sources of “fluid energy” is essential for everyday health and athletic performance.

Our bodies are made up of approximately 60 percent water. The fluids we put in our bodies play an essential role to our energy production, how we feel, and ultimately, our level of performance. Continuously replenishing our electrolytes throughout the day is the most important step for enhanced energy, performance, healthy blood plasma volume, proper thermoregulation, and injury and fatigue prevention (1). Generally speaking, healthy adults should drink a minimum of two liters of fluids per day, and athletes require additional fluids based on the percentage of water weight lost during workouts. A body that’s improperly hydrated, by as little as one percent, can result in an electrolyte imbalance causing undue stress to the cardiovascular system and impairing physiological function and performance outcomes (1). This can lead to dehydration, which, if not treated, can cause various health problems—or even death (2, 3).

Hydration and replenishment requirements will vary from person to person, depending on size, sex, activity level, climate, and health status and are often confusing to understand (1, 4). Determining the best sources of “fluid energy” is essential for everyday health and athletic performance.

So, lets take a look and examine the components of fluid energy.

Bursting The Water Bubble

Perhaps you’ve heard that unless you drink eight to ten glasses of water a day, on top of all the other beverages and foods you consume, your hydration and performance will be suboptimal. This notion has been scientifically proven untrue. Recent studies, including one published in the Journal of Food and Nutrition Sciences, scientifically confirm fluids other than water to provide superior hydration and rehydration that counts towards overall daily water intake. Fluids that contain carbohydrates and electrolytes supplement and replace energy burned and minerals depleted, such as sodium, potassium, and magnesium, key factors to enhanced performance and maximum bodily functioning (1, 5).

Water is essential for survival and a perfect thirst quencher, but water is not the perfect electrolyte replenisher. If an athlete is dehydrated and drinks only water to rehydrate, they can potentially turn off their mechanism of thirst before proper rehydration is accomplished (5-7).

Fluid Foods

We become hydrated through three sources: water, food, and metabolic water production (3). Foods provide varying degrees of water to the body, and yes, you can actually “eat your water” to be optimally hydrated. Vegetables and fruits such as lettuce, celery, tomato, cucumber, melon, and citrus all contain high percentages of water. Dairy products, including kefir, yogurt, and shakes, are also water dense vehicles acting to replenish and hydrate the body. Foods that contain high percentages of water, and that contain electrolytes and micro- and macro-nutrients, rank higher than plain water for rehydration, especially after exertion or extended durations in warm environments (5-8).

Welcome Whey

Whey protein shakes consistently prove to be an excellent alternative for optimal hydration. These shakes also efficiently rehydrate an individual due to their high ratio of natural electrolytes, carbohydrates, and proteins and because of their effects on prolonging satiety. Whey protein also provides a complete amino acid profile critical for muscle protein synthesis and for optimal lean body mass. Scientific reviews of whey protein have reported it to be one of the best sources of branched-chain amino acids, which enhances athletic performance, helps to regulate glucose metabolism, aids in weight loss, promotes greater muscle growth, and increases the retention of muscle tone (8).

What Else Counts?

The Journal of the American College of Nutrition published a study measuring the impact various fluids have on hydration. Healthy males received different beverages, including water and juice. This urine was tested for biomarkers of hydration and dehydration status. All of the men, regardless of the beverage consumed, were found to be adequately and equally hydrated. Regardless of what you drink, if water is a component, you are actively hydrating your body (9).

The Question of Coffee

Factually, coffee does not contribute to dehydration over the course of the day (10). Coffee is an appropriate fluid for hydration and for increasing exercise tolerance and enjoyment (11). Coffee has been found to enhance the likability of exercise which promotes longer sessions of exertion (11). It has also been linked to better metabolic functioning, which might lead to greater weight loss outcomes. Furthermore, coffee has been scientifically linked to improved mood and cognition, and the British Journal of Nutrition reported that hydration is indeed imperative for better mood, all of which make coffee a true win-win in terms of both its hydrating and mood-lifting benefits (11-13).

And, pivotal to this discussion, as quoted from a recent publication, “consumption of caffeine-containing beverages does not lead to fluid loss and is not associated with poor hydration status” (10).

Sipping Slim

Staying properly hydrated is important to lose and maintain weight. For weight loss, it is recommended to drink 16 ounces of non-sugary fluids before meals to increase satiety. The European Journal of Obesity published a study describing the beneficial effects of water intake on weight loss and weight maintenance and noted that the act of ingesting calorie-free fluids before meals prevented excessive eating. This study, and others, have concluded that a glass of water, a cup of coffee, or any other sugar-free beverage before enjoying meals and snacks is beneficial for achieving optimal weight loss goals (14-16). Also, a body that is properly thermo-regulated, via adequate hydration, burns more calories and water consumption is linked with better weight-loss outcomes (14- 16). Finally, coffee, which is rich in polyphenols and caffeine, can increase the body’s metabolism, and much evidence pointing to individuals who drink coffee and tea shows that they have a greater capacity to lose and maintain weight loss (12).

The Bottom Line

An easy rule of thumb to follow is to drink so that you never find yourself thirsty. By doing so, you are ensuring that your body will not have to play hydration catch-up after every activity. Consume plenty of fluids, fresh fruits, and vegetables throughout your day. Put your IsaLean® Shake, IsaPro®, Replenish™, Ionix® Supreme, t+ Chai, and e+™ to work. These products hydrate the body and replace depleted electrolytes in a capacity that also sustains energy and satiety. To boost your energy and electrolytes throughout the warm summer days, add Replenish to water, coconut water, green juice, IsaPro shakes, or fruit smoothies. Replenish provides fast-absorbing carbohydrates via a glycogen electrolyte blend, with 100 percent of the U.S. RDA of Vitamin C and with a full spectrum of B vitamins. Enjoy the process of mastering your fluid energy intake and always drink to your best health.

References

  1. Von Duvillard S et al. Fluids and hydration in prolonged endurance performance. J Nutr 2004;20: 651-656.
  2. The World Health Organization. Diarrhoeal disease fact sheet. 2013:330.
  3. Nissensohn M et al. Assessment of beverage intake and hydration status. Nutr Hosp. 2015;31:62-69.
  4. Lafontan M et al. Opportunities for intervention strategies for weight management: Global actions on fluid intake patterns. Obes Facts. 2015;8:54-76.
  5. DeNyssche C et al. The Physiological effects of Gatorade versus diluted fruit juice during exercise: A preliminary study. J Food and Nutr 2014;1.
  6. Murray B. Preventing dehydration: Sports drinks or water. Gatorade Sports Science Institute. (doi: 06.2015).
  7. Maughan J et al. Fluid replacement in sport and exercise: A consensus statement. Br J Sports Med. 1993;27:34-35.
  8. Pegoretti C et al. Milk an alternative beverage for hydration. Food Nutr Sci 2015;6:547-554.
  9. Tucker M et al. Hydration status over the 24-H is not affected by ingested beverage composition. J Am Coll Nutr 2015; 19:1-10.
  10. Lafontan M et al. Opportunities for intervention strategies for weight management: Global actions on fluid intake patterns. Obes Facts, 2015; 8:54-76.
  11. Lucas M et al. Coffee, caffeine, and risk of depression among women. Arch Intern Med 2011; 26:1571-1578.
  12. Rustenbeck I et al. Effect of chronic coffee consumption on weight gain and glycaemia in a mouse model of obesity and type 2 diabetes. Nutr Diabetes2014;4:6-30.
  13. Masento N, Golightly M, Field DT, Butler LT, Van Reekum CM. Effects of hydration status on cognitive performance and mood. Brit J of Nutri. 2014. 111 (10) 1841-1852.
  14. Lafontan M. Hydration for health. Euro J Obesity. 2014. 10. (1159).
  15. Perrier ET, Armstrong LE, Daudon M et al. From state to process: Defining hydration. Euro J Obesity. 2014.
  16. Borys JM, Ruyter JC, Finch H et al. Hydration and obesity prevention. Euro J Obesity. 2014.

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Cleanse Days Are Safe and Effective for Weight Loss

Cleansing is not only effective but safe!

Cleansing is not only effective but safe!

Ever had questions about whether performing “Cleanse Days” on a regular basis (once or twice a week of intermittent fasting as on an Isagenix plan) is truly healthy as a weight-loss approach? It’s clear from the testimonials and before-and-after pics that cleansing this way works wonders, but often people including health professionals have questioned, “Is it truly safe and effective?”

In 2012, Krista Varady, Ph.D., of the University of Illinois at Chicago investigated Cleanse Days performed as often as one day a week in combination with Shake Days (two high-protein IsaLean Shakes per day along with a heart-healthy meal) and found it led to significant weight loss and improvement to cardiovascular health markers (1,2). The study saw no evidence of adverse health events related to the intermittent fasting or to the use of the products (1,2).

Recently, the same lab conducted a follow-up study to test a more intensive, alternate-day fasting schedule where subjects ate one day, fasted the next, and then repeated the routine (3). Even when using this more aggressive fasting schedule, according to the researchers, there were not any adverse health benefits. The researchers determined that such a nutritional plan was also generally safe.

In the new study, obese subjects followed an alternate-day fasting protocol for eight weeks. Their nutritional plan was based on the American Heart Association’s guidelines with a higher load of carbohydrates and lower levels of protein. In comparison to subjects who followed a simple, calorie-restricted diet and who did not fast, the subjects who fasted reported no greater adverse effects (3).

The study results also suggested that fasting may have had a small beneficial effect on body image perception. Interestingly, restrictive eating was moderately increased with fasting, suggesting that the diet may have helped control unrestrained eating behaviors (3).

What the research highlights is the increasing evidence of absolute health and safety of using Cleanse Days on a regular basis. The alternate-day fasting schedule used in the new study shouldn’t be viewed as a potential alternative or as more effective than the one-day-a-week or two-day-a-week on Isagenix plans. There’s just no need to go to this sort of extreme approach when the regular Isagenix cleansing routine is shown to be effective.

Moreover, the new research also alleviates some concerns that health professionals have had about the approach overall. These include worries about energy levels and blood sugar management, as well as potential unhealthy eating behaviors. There appears to be no evidence of any of the above when adopting “Cleanse Days” or even a more aggressive alternate-day fasting approach to weight loss (3,4).

It’s also been demonstrated previously that a 25 percent daily restriction in calories did not increase eating disorder symptoms and had no other harmful psychological effects (5). The majority of the research has also found that intermittent fasting or alternate-day calorie restriction also reduces markers of oxidative stress in the body (1-6)

Additionally, another clinical study found no evidence of adverse health effects when evaluating use of Isagenix products and Cleanse Days after 12 months. The study, performed by Paul Arciero, Ph.D., of Skidmore College is the first to study the effects of Cleanse Days long-term.

A close look at the scientific evidence conclusively reveals that regular Cleanse Days per week—even in an aggressive fashion, but not recommended—are a safe and effective way to lose weight. On an Isagenix plan as opposed to intermittent water fasting alone, Cleanse Days also come with nourishment from Cleanse for Life, a botanical beverage, that supports the body’s key antioxidant and detoxification process. In addition, the Isagenix system allows for use of key nutritional tools like Isagenix Snacks and IsaDelights to support blood sugar control and help through hunger pangs. The end result is a well-designed, clinically validated system.

So cleanse happily, and lose weight worry-free.

References

  1. Klempel MC, Kroeger CM, Varady KA. Alternate-day fasting (ADF) with a high-fat diet produces similar weight loss and cardioprotection as ADF with a low-fat diet. Metabolism 2013;62:137-43.
  2. Varady KA, Bhutani S, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. The American Journal of Clinical Nutrition 2009;90:1138-43.
  3. Hoddy KK, Kroeger CM, Trepanowski JF, Barnosky AR, Bhutani S, Varady KA. Safety of alternate-day fasting and effect on disordered eating behaviors. Nutrition Journal 2015;14:44.
  4. Bhutani S, Klempel MC, Kroeger CM, Trepanowski JF, Varady KA. Alternate-day fasting and endurance exercise combine to reduce body weight and favorably alter plasma lipids in obese humans. Obesity 2013;21:1370-9.
  5. Williamson DA, Martin CK, Anton SD et al. Is caloric restriction associated with development of eating disorder symptoms? Results from the CALERIE trial. Health Psychology 2008;27:S32.
  6. Johnson JB, Summer W, Cutler RG et al. Alternate-day calorie restriction improves clinical findings and reduces markers of oxidative stress in overweight adults with moderate asthma. Free Radical Biology and Medicine 2007;42:665-74.

 

 

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Run, Hit The Weights, Sleep Better

Adding resistance training to your routine can aid in sleep quality

Adding resistance training to your routine can aid in sleep quality

If you’re like 40 percent of all Americans, according to a recent Gallup Poll, you’re not getting your recommended seven to nine hours of sleep daily (1). The answer? Run or bike (preferably in the morning) and weight train daily. (It doesn’t matter what time, day or night.)

The majority of athletes already do some sort of weight training, along with other exercise, and tend to sleep better than most people. Now, new research is starting to reveal why that’s the case physiologically, which could mean profound sleep benefits for anyone.

After all, most athletes recognize that lack of sleep or poor sleep is awful for recovery after exercise. It’s worse than that — it’s just plain unhealthy. For the majority of the population, sleep problems are linked to weight gain, lack of cardiovascular fitness, and poor management of blood sugar and blood pressure (2). (See the article Athletes, How Do You Sleep at Night? for more information on different recommendations for athletes to improve their sleep.)

Last December researchers at Appalachian State University compared how different endurance exercises and timing affected sleep quality (3). The researchers found that exercising earlier in the day (7 a.m.) led to the most positive changes in terms of nighttime blood pressure and sleep quality.

But what about resistance training? To answer this, these researchers performed another study this time evaluating weight training and how it affected sleep quality in college students (4).

Recently published in the Journal of Strength and Conditioning Research, the scientists randomized subjects to perform 30 minutes of resistance training daily at different times (7 a.m., 1 p.m., and 7 p.m.) over several days. The subjects also went one day without any resistance exercise – a “control day”. Then the researchers once again looked at measures of sleep quality including nocturnal blood pressure and duration of sleep.

The researchers found that resistance exercise led to significantly better sleep quality compared to their non-resistance training control day. Even the 7 p.m. trial resulted in significantly less time awake after initially falling asleep compared to the control day.

These findings indicated that timing of resistance training does not make a significant impact on sleep quality or nighttime blood pressure and moreover, suggested that weight training at any time of the day may improve quality of sleep.

According to lead author Jessica Alley daily exercise betters sleep, helps maintain muscle, strengthens bones, and improves cardiovascular health.

In conjunction with proper exercise, Isagenix provides additional tools to improve sleep quality. For instance, Sleep Support and Renewal contains a proprietary blend of natural herbs and the amino acid L-theanine combined with fast-acting melatonin to naturally help reset your sleep clock. Also, for some individuals, the calming presence of adaptogen-rich Ionix Supreme can facilitate better sleep as well.

References:

  1. http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx
  2. Buxton OM, Marcelli E. Short and long sleep are positively associated with obesity, diabetes, hypertension, and cardiovascular disease among adults in the United States. Soc Sci Med 2010;71:1027-36.
  3. Fairbrother K, Cartner B, Alley JR et al. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vasc Health Risk Manage 2014;10:691.
  4. Alley JR, Mazzochi JW, Smith CJ, Morris DM, Collier SR. Effects of Resistance Exercise Timing on Sleep Architecture and Nocturnal Blood Pressure. J Strength Cond Res 2015;29:1378-85.

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