How to Maintain Your Weight-Loss Results

ScienceTalks_051815_GilleanB_MaintainingWeightlossTrainer: Gillean Barkyoumb, MS, RD

 

Sometimes maintaining weight-loss results can be more difficult than the initial weight loss. That’s why Nutritionist Gillean Barkyoumb is on the show. She says, “Maintenance, like working toward losing the weight in the first place, is all about your mindset.” Listen to Gillean explain why an “all or nothing” attitude hurts maintenance of a healthy lifestyle, and how Isagenix systems can help keep you on the right path. She’ll break down how you can change up your Shake and Cleanse Day routines while providing you with some encouraging new exercises to try.

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Why Your Body Loves Undenatured Whey

IsaPro is 'whey' beyond simply a exercise recovery tool

IsaPro is ‘whey’ beyond simply a exercise recovery tool

It’s no secret that we at Isagenix pride ourselves in providing some of the highest-quality undenatured whey protein. With the release of our new Chocolate IsaPro, many wonder why the product is basically just whey protein and if it has a place in their plan.

While many see IsaPro as a recovery tool from intense exercise, there is more than one reason to take it. The whey protein we use in our products has some benefits that go beyond muscle-tissue building and weight loss. Here we review some other benefits, whatever your health and wellness goals may be, of taking whey protein.

 

Stress Adaptation

Whey protein concentrate in its undenatured form has a special protein in it called alpha-lactalbumin, which is shown to improve mental performance and mood in stressful situations (1). Alpha-lactalbumin has the ability to help maintain healthy serotonin levels, which are reduced by prolonged stress. In a series of studies using whey, subjects had higher levels of the amino acid tryptophan, which is the precursor to serotonin biosynthesis (1). Whey protein also has the potential to increase a special protein called heat-shock protein, which increases a cell’s ability to tolerate stress (2).

Biological Value

Whey protein has the highest biological value (demonstrating optimal levels of essential amino acids for the body) of all dairy proteins. This basically means it has a superior essential amino acid profile. Amino acids are the building blocks of protein and “essential amino acids” are the ones required in the diet because the body can’t make them internally. The biological value (BV) is the ratio of how much protein the bodies’ tissues can utilize. To put the BV into perspective, soy protein has a value of 74 while whey has a whopping value of 104 (3)!

Satiety

Undenatured whey has bioactive peptides (chains of bonded amino acids) and amino acids generated during digestion that stimulate the release of specific hormones that regulate appetite—resulting in reduced food consumption and greater satiety or fullness (4). These hormones include cholecystokinin, peptide YY, and glucagon-like peptide-1.

Immune Booster

Nutritionists Rie Tsutsumi and Yasuo Tsutsumi of University of Tokushima, Japan, recently investigated the immune-enhancing benefits of undenatured whey and found multiple proteins in whey that play distinct roles in health maintenance:

  • Beta-lactoglobulin binds vitamin A and helps increase the uptake of vitamin A in the digestive tract. It also facilitates the uptake of fatty acids.
  • Alpha-lactoalbumin has protective effects on the lining of the digestive tract and can inhibit growth of harmful bacteria.
  • Lactoferrin aids the absorption of iron in the digestive tract and can inhibit the growth of harmful bacteria.
  • Serum albumin binds and carries fatty acids.
  • Immunoglobulins A, G, and M support the immune system.

Lactoperoxidase and lysozyme also support the immune system but also have distinct antioxidant properties.

Tsutsumi and Tsutsumi also highlight whey as an effective tool for avoiding sarcopenia, or the muscle wasting that’s so common in the elderly.

Whatever your goal, including whey protein can be a useful tool for health and wellness. New research supports how whey goes far beyond simply building muscle. High-quality whey protein can support the health of the digestive system, the immune system, decrease appetite, and even normalize stress.

References

  1. Markus CR, Olivier B, de Haan EH. Whey protein rich in alpha-lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects. Am J Clin Nutr 2002;75:1051-6.
  2. de Moura CS, Lollo PCB, Morato PN, Carneiro EM, Amaya-Farfan J. Whey protein hydrolysate enhances the exercise-induced heat shock protein (HSP70) response in rats. Food Chem 2013;136:1350-7.
  3. Smithers GW. Whey and whey proteins- from ‘gutter-to-gold’. Int Dairy J 2008;18:695-704.
  4. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1:1002.

 

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Does Eating Before Bed Hurt Weight Loss?

Eating a small high protein meal before can aid weightloss

Eating a small high protein meal before bed can aid weight loss.

You may have been told by popular media or nutritional authorities to avoid eating before bed, because it can lead to body fat gain or negatively affect your health. However, recent research is showing that consuming proper nutrients before sleep may actually have some slimming effects.

In fact, some research suggests protein before sleep may promote muscle building (1). More specifically, a small, nutrient dense, high-protein beverage before bed can aid in muscle protein synthesis and help boost metabolism the next morning (2, 3). Multiple studies are showing that small, nutrient-dense foods like protein-rich shakes and bars prior to bed may actually help weight-loss goals (2, 4).

In a recent study by Michael Ormsbee and colleagues at the Health and Exercise Sciences department at Skidmore College, nighttime protein intake increased satiety the next morning and did not negatively affect insulin sensitivity in obese women who started a structured exercise program over a four-week period (5).

Consuming small protein-rich meals like IsaLean or IsaLean Pro (or IsaPro alone, as part of the Bedtime Belly Buster) appears to improve overnight muscle protein synthesis, morning metabolism, and satiety. All three of these combined offer a great way to boost fat burning.

While many still fear that eating too close to bed will have a negative effect on metabolism, many studies show conflicting results on this topic. However, one thing every researcher will rightfully tell you is that binge eating late at night on high-calorie foods will lead to adverse health outcomes.

Indeed, eating large meals the majority of your day and late at night can increase your chance for obesity and cardio-metabolic issues (6). However, current research is showing that consuming the right kinds of nutrients before bed can actually be beneficial and aid your weight-loss goals. With the right fitness routine and healthy eating patterns you’re on your way to a healthier lifestyle.

References

  1. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences 1997;94:14930-5.
  2. Madzima TA, Panton LB, Fretti SK, Kinsey AW, Ormsbee MJ. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. British Journal of Nutrition 2014;111:71-7.
  3. Groen B, Pennings B, Beelen M et al. Protein ingestion before sleep improves postexercise overnight recovery. Medicine and Science in Sports and Exercise 2012;44:1560-9.
  4. Kinsey AW, Eddy WR, Madzima TA et al. Influence of night-time protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women. British Journal of Nutrition 2014;112:320-7.
  5. Ormsbee MJ, Kinsey AW, Eddy WR et al. The influence of nighttime feeding of carbohydrate or protein combined with exercise training on appetite and cardiometabolic risk in young obese women. Applied Physiology, Nutrition, and Metabolism 2014;40:37-45.
  6. Kinsey AW, Ormsbee MJ. The Health Impact of Nighttime Eating: Old and New Perspectives. Nutrients 2015;7:2648-62.

 

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Coffee is All the Rage These Days

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The truth is coffee offers many unique health benefits, and can be incorporated into an Isagenix lifestyle.

More than four of five American adults drink it (1), and everyone has a favorite brew, preparation method, and routine. Coffee has become a social beverage, status symbol, and energy-boosting elixir used to get our mornings started and to get us through those long work days.

But as popular as coffee is, when it comes to its impact on health, some still view it as a controversial beverage. So is drinking coffee an unhealthy habit that should be banished, or has coffee gotten an unfair rap over the last few decades?

Let the Isagenix Research and Science team help you separate coffee fact from fiction by debunking the top ten myths surrounding America’s latest obsession.

MYTHS

1. Coffee on Cleanse Days stops the cleansing process

This one has been passed around Isagenix circles for years. But ongoing research on “intermittent fasting,” the scientific name for Cleanse Days, has revealed that calories are what actually interfere with “cleansing.” Too many calories and you won’t reap all the benefits of your Cleanse Day. Because coffee by itself is virtually calorie-free, enjoying a cup of high quality premium coffee and without loads of calorie-rich cream and sugar will do nothing to hurt your Cleanse Day. In fact, a cup of high quality premium coffee may really be a good thing. Recent studies reveal that coffee actually benefits the liver—the main detoxifying organ in the body (4).

2. Coffee will dehydrate you

Because caffeine may have a slight diuretic effect, forcing water out of the body, many take this coffee myth as fact. But in reality, studies have shown that coffee is about as good as water for hydrating the body (2, 3). The main ingredient in coffee is water, which easily outweighs any diuretic effect that caffeine may have. In addition, with regular coffee consumption, the body adjusts to compensate for the diuretic effect of caffeine, further diminishing any dehydrating effect (2).

3. Coffee halts weight loss

Those that rely on coffee as a pick-me-up will be happy to hear that if anything, coffee consumed black will help with weight loss. Studies show that caffeine in coffee can provide a small fat-burning effect, boosting metabolism and reducing calorie intake during the hours after drinking it (5, 6). But there is one caveat—To fully realize the fat busting benefits of coffee, you must avoid adding too many calories in the form of heavy cream and sugar. When it comes to weight loss, calories are still king. So as long as you account for extra calories, drinking coffee can be a healthy way to support weight loss goals.

4. Coffee causes cancer and is bad for your heart

This widespread myth is derived from flawed studies showing an association between coffee drinking and increased rates of cancer and heart disease. More recently, these findings were refuted when it was discovered that researchers failed to account for smoking and other unhealthy habits tending to occur more in coffee drinkers. Current research actually shows that moderate coffee drinking may reduce the risk of developing cancer and heart disease due to the abundance of healthy antioxidant phytochemicals and compounds found in coffee (7, 8).

5. Coffee causes tooth decay

Like several other drinks, such as fruit juice and soda, coffee is slightly acidic, leading some people to believe that coffee will soften teeth and lead to tooth decay. In addition, some people add a ton of sugar to coffee and sip on it for hours, exposing teeth to sugar and acid chronically. But, ironically, studies have shown that compounds in coffee can protect against tooth decay by acting as antibacterial agents, preventing bacteria from adhering to the surface of teeth (9).

6. Coffee causes osteoporosis

Because coffee and caffeine consumption slightly decreases the absorption of calcium by about 4 – 6 mg per cup (10, 11), coffee has been blamed for causing osteoporosis. In a hypothetical world, this reduction in calcium would lead to bone loss and osteoporosis. Fortunately, in the real world, adding one tablespoon of milk to each cup of coffee consumed would offset any calcium loss caused by the caffeine, preventing an effect on bone quality. By ensuring adequate calcium intake and drinking coffee in moderation, studies show that there will be no increased risk of fractures or osteoporosis (12, 13).

7. Coffee stunts growth

If you were denied coffee as a kid due to it’s supposed growth-stunting effects, feel free to be upset with your parents, because no study has ever found evidence to support this. Though it’s not exactly clear how this rumor got started, the slight impact of caffeine on calcium absorption (see myth 6) and its hypothetical effect on bone mass may be to blame. But a 1998 study clearly dispels this growth-stunting myth, showing no effect of caffeine on bone quality or growth of 81 teenagers tracked for six years (14). However, since growing kids may be more sensitive to caffeine than adults due to their smaller size, not to mention kids usually have bounds of energy, it’s understandable for those reasons that parents restrict kids’ coffee consumption.

8. Coffee causes electrolyte imbalances in athletes

Citing a diuretic effect that could lead to dehydration and electrolyte loss, coaches and trainers have long recommended that athletes refrain from caffeine use around exercise. But, contrary to popular belief, caffeine will not cause an electrolyte imbalance and, compared to water, has not been shown to increase urine output in athletes (15). Drinking coffee or caffeine around exercise can actually enhance exercise performance by increasing focus and reaction time.

9. Coffee causes insomnia

There is a bit of truth to this coffee myth, but only if you’re drinking coffee in the hours near bedtime. Though caffeine is an effective stimulant, it also leaves the body fairly quickly. It reaches its highest level in the blood about 1 to 1.5 hours after ingesting it, and it only takes 3 to 7 hours for half of this caffeine to be eliminated (16). For most people, drinking coffee before the midafternoon is unlikely to interfere with sleep. But if you’re more sensitive to caffeine, you might want to stick to an early morning routine.

10. Coffee offers no health benefits

For decades, coffee has battled a bad reputation. The widespread idea that coffee is bad for you originates from the savvy marketing of an 1800s era food manufacturer named C.W. Post, who vilified coffee in advertisements as a tactic to increase sales of his coffee alternative product. But the truth is that coffee offers a ton of amazing health benefits, including better long-term cell, brain, and liver health.

References

  1. National Coffee Drinking Trends 2010, National Coffee Association. Accessed February 17, 2015, http://www.ncausa.org/
  2. Maughan RJ1, Griffin J. Caffeine ingestion and fluid balance: a review. J Hum Nutr Diet. 2003 Dec;16(6):411-20.
  3. Killer SC et al. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS One. 2014 Jan 9;9(1):e84154.
  4. Saab S et al. Impact of coffee on liver diseases: a systematic review. Liver Int. 2014 Apr;34(4):495-504. doi: 10.1111/liv.12304.
  5. Hursel R, Westerterp-Plantenga MS. Thermogenic ingredients and body weight regulation. Int J Obes (Lond). 2010 Apr;34(4):659-69. doi: 10.1038/ijo.2009.299.
  6. Gavrieli A et al. Effect of different amounts of coffee on dietary intake and appetite of normal-weight and overweight/obese individuals. Obesity (Silver Spring). 2013 Jun;21(6):1127-32. doi: 10.1002/oby.20190.
  7. Bøhn SK et al. Coffee and cancer risk, epidemiological evidence, and molecular mechanisms. Mol Nutr Food Res. 2014 May;58(5):915-30. doi: 10.1002/mnfr.201300526.
  8. Ding M et al. Long-term coffee consumption and risk of cardiovascular disease: a systematic review and a dose-response meta-analysis of prospective cohort studies. Circulation. 2014 Feb 11;129(6):643-59. doi: 10.1161/CIRCULATIONAHA.113.005925.
  9. Meckelburg N et al. Antibacterial effect of coffee: calcium concentration in a culture containing teeth/biofilm exposed to Coffea Canephora aqueous extract. Lett Appl Microbiol. 2014 Sep;59(3):342-7. doi: 10.1111/lam.12281.
  10. Barger-Lux MJ, Heaney RP. Caffeine and the calcium economy revisited. Osteoporos Int. 1995;5(2):97-102.
  11. Hasling C, Sondergaard K, Charles P, Mosekilde L. Calcium metabolism in postmenopausal osteoporotic women is determined by dietary calcium and coffee intake. J Nutr. 1992;122(5):1119-1126.
  12. Hallström H et al. Long-term coffee consumption in relation to fracture risk and bone mineral density in women. Am J Epidemiol. 2013 Sep 15;178(6):898-909. doi: 10.1093/aje/kwt062.
  13. Choi EJ et al. Coffee consumption and bone mineral density in korean premenopausal women. Korean J Fam Med. 2014 Jan;35(1):11-8. doi: 10.4082/kjfm.2014.35.1.11.
  14. Lloyd T et al. Dietary caffeine intake is not correlated with adolescent bone gain. J Am Coll Nutr. 1998 Oct;17(5):454-7.
  15. Armstrong LE et al. Caffeine, body fluid-electrolyte balance, and exercise performance. Int J Sport Nutr Exerc Metab. 2002 Jun;12(2):189-206.
  16. Nawrot P et al. Effects of caffeine on human health. Food Addit Contam. 2003 Jan;20(1):1-30.

 

 

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