Friday, December 26, 2014

Vitamin E status in women and the risk of miscarriage in early pregnancy

Vitamin E status in women and the risk of miscarriage in early pregnancy 
At a Glance
A new study has found that maternal vitamin E status during the first trimester of pregnancy may influence the risk of early miscarriage in women.

Read more about this research below. 

Tocopherols are a family of vitamin E compounds found naturally in vegetable oils, nuts, fish, and leafy green vegetables. The nutritional benefits of vitamin E and its importance in the human diet have been well documented. However the diets of many Americans provide less than the recommended amounts of vitamin E. Low fat diets, GI tract disorders, and certain medications can further impact the availability and absorption of vitamin E.
Originally tocopherols were discovered for their role in animal reproduction, but little to date has been known about the contribution of vitamin E deficiencies in human pregnancy loss. A new study published in the American Journal of Clinical Nutrition has shown that maternal vitamin E status in the first trimester may influence the risk of early pregnancy loss. This is believed to be the first population study of early pregnancy vitamin E nutritional status and the risk of miscarriage in a human population.

The study was conducted in rural Bangladesh, a typically undernourished population. The researchers measured alpha-tocopherol and gamma-tocopherol plasma status of a case-cohort study of 1,605 pregnant Bangladeshi women. 1,161 of the women (72.3%) had low-to-deficient vitamin E status defined by a plasma alpha-tocopherol concentration of <12.0 µmol/L. The most important finding was that women with low alpha-tocopherol concentrations were almost twice more likely to miscarry than women with normal status. Women with low gamma-tocopherol status were also significantly more likely to miscarry than those with higher concentrations.
The cutoff of plasma alpha-tocopherol concentration 12.0 µmol/L was proposed to define vitamin E deficiency in normal, healthy adults. However, it should be noted that currently there is no clearly defined consensus on the definition of vitamin E deficiency in pregnant women because alpha-tocopherol concentrations increase with blood lipids over the course of pregnancy.
While these findings show an association between adequate alpha-tocopherol status and reduced risk of miscarriage in human populations, future studies exploring the potential beneficial effects of adequate vitamin E status during pregnancy are warranted.
Ahmed Shamim A, Schulze K, Merrill RD, et al. First trimester plasma tocopherols are associated with risk of miscarriage in rural Bangladesh. Am J Clin Nutr February 2015 ajcn.094920; First published online November 26, 2014. doi:10.3945/ajcn.114.094920

Friday, December 19, 2014

Taking your vitamin D3 supplement with a meal containing fat increases absorption

Greetings Everyone
I personally don't endorse eating beef liver as I see the cow as mother and the bull as father according to the Vedic version but the point here is that some kind of fat be it yoghurt, avocado, nuts - is needed to better utilize Vitamin D3. Now that I have spoken my peace please read this important information courtesy of Usana Health Sciences.(They make the same point in the end of the article). - Ekayani

Taking your vitamin D3 supplement with a meal containing fat increases absorption

At a Glance
Taking your vitamin D3 (cholecalciferol) containing supplements with a meal providing some fat may significantly enhance vitamin D absorption by up to 32% compared to a non-fat meal.

Read more about this research below. 
Vitamin D is a fat-soluble nutrient that is found naturally in very few foods (oily fish, egg yolk, and beef liver), fortified in others, and produced in the skin from exposure to sunlight. Skin exposed to sunshine indoors through a window, on cloudy days, in shade, having a tan or dark-colored skin, and using sunscreen can significantly decrease the amount of vitamin D the skin makes. And recent studies have shown that sunshine levels in some northern latitudes are so weak during the winter months that humans make little to no vitamin D. Despite food fortification, the data suggests that many people do not get enough vitamin D from diets alone.
Vitamin D supplements may help bridge the gap. Because vitamin D is fat soluble, it seems logical that vitamin D supplements should be taken with a meal containing some fat. However vitamin D absorption differences based on dietary composition has been poorly understood.

A new study published in the Journal of the Academy of Nutrition and Dietetics sought to test the hypothesis that absorption of vitamin D3 improves when taken with a meal containing fat compared to a fat-free meal. In this study researchers recruited fifty healthy older men and women to complete this one day study and randomly assigned them to one of three meal groups: the first group consumed a fat-free meal; and the second and third groups consumed a meal with 30% of calories from fat but each provided a different ratio of MUFA’s (monounsaturated fatty acids) to PUFA’s (polyunsaturated fatty acids). After completing a 12-hour fast, all subjects took a single 50,000 IU vitamin D3 supplement with their test breakfast. Plasma vitamin D3 levels were collected and measured by liquid chromatography–mass spectrometry before the meal and 10, 12, and 14 hours after consuming the meal and supplement. 
The results showed that the maximum vitamin D3 plasma level (12-hour time-point) was 32% higher in subjects consuming the fat-containing meals compared with the fat-free meal. Absorption did not differ significantly at any time point between the high and low MUFA and PUFA groups.
This study provides a better understanding of the importance of some type of fat in a meal to optimize the absorption of vitamin D3 (cholecalciferol) from supplements; however the type of fat consumed is not significant for absorption.
Dawson-Hughes B, Harris SS, Lichtenstein AH, Dolnikowski G, Palermo NJ, Rasmussen H. Dietary Fat Increases Vitamin D3 Absorption. J Acad Nutr Diet. 2014 Nov 17. pii: S2212-2672(14)01468-3. doi: 10.1016/j.jand.2014.09.014. [Epub ahead of print]

Monday, December 15, 2014

Sleepless in America Trailer | National Geographic Channel

Sleepless in America Trailer | National Geographic Channel: In an unprecedented partnership, NGC along with The Public Good Projects and NIH, America’s foremost scientific authority, will draw the nation’s attention to the science of sleep — a topic fundamental to our collective well-being.

A topic we have a page dedicated to on facebook. Search Sleepinar

Wednesday, December 10, 2014

Impact of iron deficiency on exercise performance in women of reproductive age

Impact of iron deficiency on exercise performance in women of reproductive age 

At a GlanceA new meta-analysis has shown that women athletes, of reproductive age, who take iron supplements, experience a significant improvement in exercise performance.

Read more about this research below. 

Iron deficiency anemia is a common form of anemia and is a health risk for many women of reproductive age. Iron is an important component of hemoglobin in red bloods cells necessary to transport oxygen to tissues throughout the body. Iron deficiency occurs when iron requirements or losses exceed iron intake resulting in reduced tissue levels and deficient iron stores. Without adequate iron, blood is unable to efficiently transport oxygen contributing to fatigue, lethargy, and poor physical functioning.

Female athletes have a higher risk of this type of anemia due to dietary deficiencies, losses from blood and other bodily fluids, and reduced absorption due to exercised induced inflammation. Previous studies have suggested that low iron levels may impair exercise performance.

A study published in the Journal of Nutrition has found that women athletes of childbearing age with iron deficient anemia who supplement with iron experience a marked improved in exercise performance. Researchers performed a systematic review and analysis of the effect of iron supplementation and exercise performance of women in childbearing years utilizing randomized controlled trials that measured exercise outcomes to daily oral iron supplementation vs. control. 
Iron supplementation improved women's exercise performance, in terms of both the highest level they could achieve at 100% exertion (maximal capacity) and their exercise efficiency at a submaximal exertion. Anemic and iron deficient women who received iron were better able to perform a given exercise using a lower heart rate and at a higher efficiency than women who were not taking an iron supplement.
This study helps establish evidence that iron deficiency impairs exercise performance in women and may help better establish the beneficial effects of iron supplementation on exercise performance in women, and the general health and well-being of women in the general population. However, additional studies/ evidence may be required to further clarify the effects of iron on other exercise variables, and for other functional outcomes, such as work performance, productivity, and potential adverse effects.
Pasricha SR, Low M, Thompson J, Farrell A, De-Regil LM. Iron Supplementation Benefits Physical Performance in Women of Reproductive Age: A Systematic Review and Meta-Analysis. Journal of Nutrition, 2014; DOI: 10.3945/jn.113.189589

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Wednesday, November 26, 2014

Inadequate vitamin D levels are related to cognitive decline in the elderly

November 26, 2014 From the Weekly Essentials of Health by Usana Health Sciences

Inadequate vitamin D levels are related to cognitive decline in the elderly 

 At a Glance
A new study has confirmed previous research indicating a possible association between low vitamin D blood levels and an increased risk of cognitive decline in the elderly.   

Read more about this research below.
In addition to its role in bone health, vitamin D also plays a role in mental health by protecting the brain in several ways: reducing the risk of cardiovascular disease and hypertension (diseases that affect the brain), providing antioxidant mechanisms, regulating calcium levels, supporting the immune system, enhancing nerve conduction, and by its role in detoxification. Many previous studies have concluded that inadequate vitamin D blood levels may be linked to a higher risk of cognitive impairment.  

A recent study published in the journal Neurologytested the hypothesis that low vitamin D blood levels are associated with risk of cognitive decline.  

The Italian population-based study included 1,927 elderly subjects. Serum vitamin D levels were measured at baseline, and cognitive function was measured with the Mini-Mental State Examination (MMSE). A MMSE score lower than 24 indicated cognitive dysfunction. Over a period of a 4.4 year follow-up, a decline of 3 or more points on the MMSE was considered clinically significant.  

Compared to subjects with sufficient vitamin D levels (>30 ng/ml or 75 nmol/L), the subjects with vitamin D deficiency (
The results of this study confirm an independent association between vitamin D levels and mental decline in elderly adults. Although there is considerable variation from person to person, and testing prior to supplementation is generally recommended, most people need to take between 1,000 and 5,000 IU/day of vitamin D3 to achieve levels adequate to protect against cognitive decline.
Elena D. Toffanello et al. Vitamin D deficiency predicts cognitive decline in older men and women. Neurology. 2014 Nov 5. pii: 10.1212/WNL.0000000000001080. [Epub ahead of print]

Thanksgiving Tips & Vegan No Hassle Shopping Online

Wednesday, November 19, 2014

Higher magnesium intake is associated with lower type 2 diabetes risk

It is a "nutty" time of year with the Holidays upon us. I found this Weekly Essenrials of Health Bulletin courtesy of Usana Health Sciences Inc to be right on time sharing a new perspective on holiday nuts that are plentiful. - Ekayani Chamberlin
November 19, 2014

Higher magnesium intake is associated with lower type 2 diabetes risk

At a Glance

A meta-analysis of 13 prospective cohort studies has found that magnesium intake is inversely associated with type 2 diabetes risk, and in a dose-dependent manner.

Read more about this research below.

 Diabetes, and in particular Type 2 diabetes, is a growing health concern worldwide. Untreated or poorly controlled diabetes increases risks of many health conditions. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes. Experts agree that diet plays an important role in the development and progression of type 2 diabetes. According to epidemiological evidence magnesium intake may be related to the incidence of diabetes. Magnesium is found primarily in whole grains, nuts and green leafy vegetables, and is an essential cofactor in enzymes involved in glucose metabolism.

In a study published in Diabetes Care, researchers conducted a meta-analysis to examine the association between magnesium intake and the risk of type 2 diabetes. The study included 13 prospective cohort studies and 536,318 participants. The included studies were published between 1999 and 2010 and involved follow-ups of up to 20 years. 

After adjusting for geographic location, follow-up length, gender, or family history of type 2 diabetes, the combined studies indicated a significant (22%) reduction of risk of type 2 diabetes when comparing the highest magnesium intake group to the lowest. The inverse association was also more pronounced in overweight individuals, suggesting that high magnesium intake may have greater effects on improving insulin sensitivity in overweight individuals who are prone to insulin resistance. In the analysis of dose-response it was found that for every 100 mg/day increment in magnesium intake there was a 14% reduction in type 2 diabetes risk.

The results of this study provide additional evidence that magnesium, in a dose-dependent manner, is associated with a reduced risk of type 2 diabetes.

Jia-Yi Dong et al. Magnesium Intake and Risk of Type 2 Diabetes: Meta-analysis of prospective cohort studies. Diabetes Care 34:2116–2122, 2011.

Monday, November 17, 2014

Higher dietary bioflavonoid intake improves odds of healthy aging (Weekly Essentials of Health from Usana)

Originally published November 5, 2014 Personal Note from Ekayani: My grandfather Bernando LaPallo has for decades insisted on the importance of eating berries. His personal favorite is blueberries or star fruit as the Natives called them. It is nice to see this scientific paper validate for todays audience what he already knew. Thanks to Usana Health Sciences for continuing to provide these much needed reports. Higher dietary bioflavonoid intake improves odds of healthy aging At a Glance A new study published online has found that adults with a higher intake of flavonoids (oranges, berries, onions, celery) during midlife have a greater likelihood of healthier aging past 70 years of age. Read more about this research below. In population based studies, diets higher in phytonutrients such as flavonoids have been associated with lower risk of developing several degenerative diseases such as cardiovascular disease, hypertension, stroke, cancer, diabetes and neurodegenerative diseases. Although there may be a strong biological rationale for a role of flavonoids in healthy aging, there has been limited research in this area specifically. In a new study published online in the American Journal of Clinical Nutrition, researchers examined the intake of major subclasses of flavonoids at midlife with the prevalence of healthy aging. Healthy aging was defined by the researchers as surviving to older ages (70+ years), free of major chronic disease and maintaining good cognitive, physical and mental health. The study included 13,818 women in their late 50s from the Nurses’ Health Study (enrolled between 1984-1986) with no major chronic disease. The women provided information on many aspects of aging an average of 15 years later. Food frequency questionnaires were used to determine intake of six major flavonoid subclasses in midlife. A total of 1,517 (11%) women met the criteria for healthy aging. Compared to women in the lowest 20% of intake, women with the highest 20% intake of several subclasses of flavonoids at midlife had a greater likelihood of healthy aging. Specifically, women with the highest intakes of flavones, flavanones, anthocyanins and flavonols had greater odds of healthy aging than those with the lowest intakes. In a separate analysis of each component of healthy aging, higher flavone and flavanone intakes were significantly associated with better mental health and physical function. The results of this study indicate that a higher intake of flavonoids at midlife, specifically flavones (parsley, celery, citrus peels), flavanones (oranges, orange juice), anthocyanins (berries) and flavanols (onions, broccoli) are associated with greater odds of health and wellbeing in adults surviving to older ages. Cécilia Samieri et al. Dietary flavonoid intake at midlife and healthy aging in women. First published October 29, 2014, doi: 10.3945/ajcn.114.085605. List of flavonoid-rich foods:

Wednesday, October 8, 2014

Carbohydrate intake and glycemic index affect insulin and fat oxidation in healthy men

October 8, 2014
   Carbohydrate intake and glycemic index affect insulin and fat oxidation in healthy men participating in a controlled weight cycle study

At a GlanceA lower glycemic load diet improves weight maintenance after achieving weight loss in healthy men.

Read more about this research below. 

It is known that a high glycemic index (GI) carbohydrate content in the diet increases insulin levels and can potentially impair fat oxidation. In a new study published in the European Journal of Clinical Nutrition, researchers theorized that refeeding a low GI, moderate carbohydrate diet would improve chances of weight maintenance. 

The study involved 32 healthy young men who were not overweight (BMI < 25 kg/m2). For one week, they were overfed at a level of 50% higher than their caloric needs, followed by a caloric restricted diet (-50% of their energy needs). They were then overfed again at +50% and given either a high or low GI diet (74 vs 41) and moderate versus high carbohydrate (CHO) intake (50% or 65%). Fat mass and adaptation of fasting macronutrient oxidation were measured.

During the first overfeeding the subjects gained an average of 1.9 kg (4.2 lbs), followed by an average weight loss of 6.3 kg (13.9 lbs). During the last overfeeding the subjects gained back an average of 2.8 kg (6.2 lbs). Subjects eating the higher CHO diet gained more body weight compared to the 50% CHO diet, especially when eating the high GI meals. Refeeding the high GI diet impaired fat oxidation compared to the low GI diet. The impairment in fasting fat oxidation was correlated with regain in fat mass and body weight. Metabolic impairment after eating the 50% CHO was not significant.

The results of this study show that both higher GI and higher carbohydrate intake can negatively affect fat oxidation leading to body weight regain in healthy men. A lower glycemic index and glycemic load diet enhances the ability to maintain weight after weight loss.
J Kahlhöfer et al. Carbohydrate intake and glycemic index affect substrate oxidation during a controlled weight cycle in healthy men. European Journal of Clinical Nutrition (2014) 68, 1060–1066; doi:10.1038/ejcn.2014.132; published online 9 July 2014. 

Ekayani - "Money to Burn" New Video Lead Single

Sunday, September 14, 2014

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Monday, August 18, 2014

Please join me on The Healing Artist Internet Radio Show Tuesday, August 26th at 6PM where I have the joy of interviewing four dynamic leaders on Practical Actions for Green Living in New York State..or any state! Get informed, get inspired and admire and support these people and projects.
- Ekayani Chamberlin

Jazz Composting 113 Birthday The Living Connection with Ekayani Chamberl...

Thursday, August 14, 2014

Onions as Toxic Cleanup Sponges |

Onions as Toxic Cleanup Sponges |

I was shown this brilliant revelation about the further benefits of Onions and Garlic this time as sponges that have the ability to absorb mercury, lead, cadmium and more. Might we use this for cleaning up contaminated water supplies? What comes to mind is the days old mining disaster in B.C. that dumped millions of gallons of heavy metals in a river. Let's put our thinking caps on!

- Ekayani

Wednesday, August 6, 2014

Higher vitamin D levels increase survival rate in postoperative adults with colorectal cancer

Colorectal cancer is a huge problem for North American men so ladies here is some encouraging news to help increase the chances of you man sticking around longer. Thanks to Usana Health Sciences Inc for this weekly update on The Essentials of Health.
Higher vitamin D levels increase survival rate in postoperative adults with colorectal cancer
August 06, 2014
   Higher vitamin D levels increase survival rate in postoperative adults with colorectal cancer

At a Glance
A new research article published online suggests that having a higher plasma level of vitamin D is associated with a better chance of surviving colorectal cancer.

Read more about this research below. 
 Low vitamin D levels are known to be associated with poor health outcomes or increased risk in many diseases including cardiovascular disease, diabetes, and some cancers.   

In a new study published in the Journal of Oncology, researchers investigated whether the plasma level of vitamin D after a diagnosis of colorectal cancer (CRC) has a significant impact on survival outcome.  The Scottish research team analyzed data from 1,598 adults who had undergone surgery for stage I-III colorectal cancer.  Blood samples were taken after surgery and evaluated for vitamin D and for a specific Vitamin D gene receptor.

When compared to the patients with the lowest one-third of vitamin D levels, the patients whose vitamin D levels were in the top one-third of subjects had a significantly lower (32%) risk of dying of CRC and a 30% lower risk of dying from any cause during the 5 year follow-up period.  In patients with stage II CRC, those in the top one-third of vitamin D levels experienced a 56% reduction in mortality. 
The researchers found interactions between vitamin D levels and specific type of vitamin D gene receptor, indicating a causal relationship between vitamin D and survival.  
This study shows that in patients with stage I-III colorectal cancer, higher post-surgery vitamin D levels are associated with a better outcome and a lower risk of mortality.  Since this was an observational study, carefully designed clinical trials are still needed to confirm whether vitamin D supplementation would provide survival benefits for patients with colorectal cancer. 

Zgaga L Plasma Vitamin D Concentration Influences Survival Outcome After a Diagnosis of Colorectal Cancer.  J Clin Oncol. 2014 Jul 7. pii: JCO.2013.54.5947. [Epub ahead of print]

Monday, August 4, 2014

Low Vitamin D Status and the Risk of Type 2 Diabetes

   Low vitamin D status and the risk of type 2 diabetes

At a GlanceAdults with a lower vitamin D intake or low vitamin D blood levels may have a significantly increased risk of developing type 2 diabetes.

Read more about this research below. 
 Type 2 diabetes has become a significant worldwide health care challenge, as it is associated with various health problems and increased mortality risk. There is increasing evidence that vitamin D influences many non-skeletal medical conditions, including heart disease, cancer, certain autoimmune diseases and type 2 diabetes. Observational research has shown that seasonal variation in blood sugar control in the winter may be partly due to vitamin D, since vitamin D levels are generally much lower in the winter.  

In a study published in the European Journal of Clinical Nutrition, researchers examined the association between vitamin D status and the incidence of Type 2 diabetes. After a thorough review of the literature, 8 observational studies and 11 randomly controlled trials were included in the review.  When compared to those with a vitamin D intake of <200 IU/day, intake of >500 IU/day decreased the risk of type 2 diabetes by 13%. Compared to those with the lowest serum vitamin D levels (<14 ng/ml or 35 mmol/L), adults with the highest vitamin D status (>25 ng/ml or 62.5 mmol/L) had a 43% lower risk of developing type 2 diabetes.  In two trials that included patients with glucose intolerance, vitamin D supplementation improved measures of insulin resistance. No significant effect of vitamin D on glycemic outcomes was evident in the trials that included subjects with normal glucose tolerance at baseline.

The results of this review show that vitamin D may play a role in the development of type 2 diabetes, although high-quality studies are still needed to determine a potential mechanism between vitamin D concentration and relevant glycemic outcomes.  

J Mitri, M D Muraru and A G Pittas. Vitamin D and type 2 diabetes: a systematic review. European Journal of Clinical Nutrition (2011) 65, 1005–1015. 

Monday, July 28, 2014

Vitamin C supplementation improves endothelial function in adults with cardio-metabolic disorders

July 09, 2014 courtesy of Usana Health Sciences Weekly Essentials of Health

Vitamin C supplementation improves endothelial function in adults with cardio-metabolic disorders
At a Glance
A recent meta-analysis has shown that supplementation with high doses of vitamin C may improve blood vessel health and function in adults at risk for cardiovascular disease.

Read more about this research below.

 Previous observational studies have suggested that a higher intake of vitamin C is associated with a reduced risk of cardiovascular disease, primarily through effects on the endothelium (a thin layer of cells lining the interior of blood vessels). The endothelium has many important functions that include maintaining the flexibility of blood vessels and modulating the activity of certain white blood cells that are a significant part of the immune system.

Despite this conclusion, studies examining the effect of vitamin C on endothelial function (EF) have not always been consistent. In a recent meta-analysis published in the journal Atherosclerosis, researchers sought to determine the effect of vitamin C supplementation on EF in adults, and whether the outcome differed by health status, study duration, dose and route of administration.

The study included 44 clinical trials and 1,129 adult participants. Supplemental vitamin C at oral doses of more than 500 mg was associated with significant improvement of endothelial function in subjects with cardio-metabolic disorders. The benefits of supplementation were primarily limited to people with atherosclerosis, diabetes, and heart failure. The study design, duration of supplementation, route of administration and baseline plasma vitamin C did not appear to significantly affect the outcome. There was a significant positive association between dosages greater than 500 mg/day and improvement in endothelial function.

The researchers noted that in addition to its effects on oxidative stress, vitamin C may positively affect nitric oxide, a potent vasodilator, reducing vascular inflammation. The results of this study indicate that vitamin C supplementation may improve endothelial function, especially in adults with a higher cardiovascular risk. Vitamin C supplementation, therefore, could potentially be a useful tool for the secondary prevention of cardiovascular diseases.

Ashor AW, Lara J, Mathers JC, Siervo M. Effect of vitamin C on endothelial function in health and disease: A systematic review and meta-analysis of randomised controlled trials. Atherosclerosis. 2014 Jul;235(1):9-20. oii:10.1016/j.atherosclerosis.2014.04.004.

Wednesday, July 23, 2014

Supplemental magnesium improves physical performance in healthy older women

From the Weekly Essentials of Health by Usana Health Sciences an important message.
   Supplemental magnesium improves physical performance in healthy older women

At a GlanceA recent study has shown a benefit of supplemental magnesium for improving physical performance in healthy older women.

Read more about this research below. 
 Magnesium (Mg) is an essential mineral important in the structure and the function of the human body and also as a cofactor for hundreds of enzyme systems that regulate diverse biochemical reactions in the body. Unfortunately, dietary surveys in the US continue to show that older people are particularly susceptible to magnesium deficiency for various reasons, including an inadequate dietary intake, reduced absorption, and greater losses in stools and urine. A poor magnesium status has been associated with reduced physical performance, but to date no trials have established a link between magnesium supplementation and physical performance in the elderly.

In a new study published in the American Journal of Clinical Nutrition, investigators sought to determine whether oral magnesium supplementation could improve physical performance in healthy older women. The research group included 139 healthy women with an average age of 71.5 years that were attending a mild fitness program. The study group included 77 controls and 62 women who were given 300 mg/day of magnesium oxide for 12 weeks. The researchers were blinded to the grouping. 

The primary outcome analyzed was a change in the Short Physical Performance Battery (SPPB). The scores for the SPPB did not differ between the two groups at baseline.  After 12 weeks of supplementation, the group taking magnesium had a significantly better total SPPB score than the controls. The treatment group also had a significantly better test score for chair stand times and 4 minute walking speeds. The improvements were even more evident in women with dietary magnesium intakes below the RDA. 

The findings of this study indicate that magnesium supplementation may play a role in delaying age-related decline in physical performance in healthy older women, especially if dietary intake is below recommended levels.

Nicola Veronese et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr published ahead of print July 9, 2014 doi: 10.3945/ajcn.113.080168. 

Monday, July 7, 2014

Supplementation with EPA and DHA reduces smoking and tobacco craving

 This bulletin comes to you courtesy of Usana Health Sciences Weekly Essentials of Health. It's fascinating to think by making a small adjustment nutritionally that the struggle with addiction and smoking could be lessend. As a side note, Lobelia, available in tincture acts like nicotine, can help repair those frayed nerves from attempting to quit, while helping remove the deposits of nicotine in the muscles. Worth pondering. Enjoy this and share with someone who maybe struggling.

July 02, 2014

Supplementation with EPA and DHA reduces smoking and tobacco craving
At a Glance

A new trial has shown a reduction in smoking and tobacco cravings among smokers receiving omega-3 fatty acid supplements.

Read more about this research below.

 Cigarette smoke induces polyunsaturated fatty acid (PUFA) peroxidation and oxidative stress.  Inadequate brain concentrations of omega-3s are known to potentially influence neurotransmission, negatively affecting the reward and dependence mechanism.  This could increase cigarette cravings and hamper smoking cessation efforts. Although stress is well linked to smoking urges and behavior, no research to date has examined the effects of PUFA supplementation on tobacco cravings.

In a recent study published online in the Journal of Psychopharmacology, the effects of PUFA supplementation on tobacco cravings were examined.  In the placebo-controlled, double-blind study, 48 adult smokers were given either a daily supplement with EPA (2710 mg) and DHA (2040 mg) or a placebo for one month.  The number of cigarettes smoked per day, and the tobacco cravings following cigarette cue exposure were assessed at the beginning, end, and again 30 days after the end of treatment.

The smokers who received the omega-3 supplement had significantly less cravings and smoked 11.2% fewer cigarettes after one month in comparison to the amount smoked at the outset of the study. In contrast, participants who received the placebo reported similar craving levels at all time points evaluated.

The author commented that the re-establishment of the PUFA levels in the brain may have positively affected dopamine transmission which is compromised by smoking induced oxidative stress. The improvement in function could therefore decrease tobacco cravings, making it easier to quit.

This is the first study to show a reduction in tobacco cravings resulting from omega-3 supplementation.  Omega-3 fatty acids may be of benefit in managing tobacco consumption, but further studies are warranted to study larger populations and assess the possible therapeutic value for heavy cigarette smokers.

Sharon Rabinovitz. Effects of omega-3 fatty acids on tobacco craving in cigarette smokers: A double-blind, randomized, placebo-controlled pilot study. J Psychopharmacol published online before print June 4, 2014, doi: 10.1177/0269881114536477

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Thursday, May 22, 2014

Video Why Losing Weight is Like A Roller Coaster with Ekayani Chamberlin Healt...

Memorial Day Already? Why Diets Are Like Roller Coasters

Weight Fluctuations Can Be Wild Ride

I Never Liked Roller Coasters - I Admit it

I admit that I never liked roller coasters and that had to with the lack of control, the sense of utter helplessness and the inherent danger associated with being on such a wild ride. Up, down and around being whipped at lightning speed is just not my idea of fun. The first (and last!) time I was on a roller coaster was in Santa Cruz, California on a very tall and very rickety wooden one. After my brother and I got strapped into the the seat,  up and up we climbed slowly up to the summit. It was looking down at the angle we were about to plummet down that I realized I wanted out.
I turned to my brother and said: "I changed my mind. I want to get off. "
He replied; "It's  a little too late for that now."
And down I plunged for ten harrowing minutes that seemed like an eternity. I was so happy to get off that wild ride.

Trying to Lose Weight Can Be Like Riding a Roller Coaster

Paul changed his lifestyle and nutrition on RESET.

Trying to lose weight and keep it off can be like riding a roller coaster. The fact is that most people gain MORE weight than they initially lost while dieting. Dieting is the problem because it does not address fundamental lifestyle issues or if you prefer the basic needs of the human body. This up and down and all around approach is risky for your cardio vascular system, hormone production, brain health and even reproductive health. Calories are only one part of the picture that paints a false picture at that. Essential nutrients that are required daily such as C, D, B6.B12, Magnesium and the companion trace minerals, Omega 3 fatty acids to name just a few combined  with sound lifestyle habits will work wonders at keeping you at the weight that you want to be because you will have enlisted an array of friends to help you and your body feel fantastic. The body if you treat it right is self regulating. You could call this a miracle or intelligent design.

What are those needs?

Whether you are a paleo, vegan,vegetarian, keep kosher or follow halal dietary codes if you are human from your time spent  inutero to old age you have daily needs.
* Sufficient Sleep Just changing your erratic sleep patterns for a regular time for restorative sleep can help you lose weight. In one study by Dr Breus (The Sleep Doctor) oversaw a trial where women lost  from 3 to 15 pounds just by going to bed earlier! Sleep is not just for babies either and not getting enough will make you crabby, forgetful and over weight.
* Sufficient Exercise: You don't have to be a weekend warrior or Olympic athlete to be healthy. You do need to get out an walk at least 20 minutes per day. The human body is designed to move! Moving  helps the blood circulate to flush out toxins,  boost your mood by stimulating feel good hormones, helps regulate the metabolism and helps you sleep at night provided you are not up exercising too late.
*Sufficient Fiber Fiber first! Fiber helps things  moving along. If you are like many American's that are chronically constipated passing stool only a few times a week if that adding fiber to your diet is a must. The tire that you see around many a middle is what an impacted colon looks like filled with crap. Literally. When I speak of fiber I am talking about green vegetables and not what you have been lead to believe constitutes a "high fiber diet". It's not more cereals nor it is pizza, donuts or bagels! Depending on the time of year avail yourself to seasonal greens such a leeks, kale, spinach, celery, squash, parsely, arugula, cabbage, radishes,  different kinds of lettuces and so forth. They will also help your liver and kidneys detoxify.

* Sufficient Hydration: Drinking plenty of clean pure water does much to keep your body healthy by insuring your bodies detoxification centers have the water they need to flush out what doesn't need to stay in your body. Your liver and kidneys work non stop to remove poisons. Soft drinks and just juices  just don't cut it.If water doesn't strike your fancy,  try drinking herbal teas, green teas or infusing your water with fruits as nicely illustrated in breast cancer survivor Pam Wenzels book Spa Water
Tangerine Lime Spa Water by Pam Wenzel

 *Optimal Nutrition It has become clearer and clearer to me that the United States is a county where empty food and nutritional deficiencies reign. In a county where pizza is deemed a vegetable and where many neighborhoods are bereft of fresh fruits and vegetables and vending machines bedeck the halls of the institutions of higher learning. No wonder that Americans are running on empty!  Soil is the stomach of the earth. It is evident that the way in which we  grow crops by treating them with pesticides instead of using nutrient enriching practices, our soil has become tasteless and unappealing. For those of you who have been lucky enough to have a meal in Europe in Italy or France for example you have tasted the difference! The difference is in the soil. By contrast in the USA  with out 400 or so inches of topsoil whittled down to 3 or 4  inches, there is precious little for crops to nourish themselves with. While we are working our way back to healthier soils,  I urge everyone to take high quality supplements that exceed the paltry "standards" of nutritionals today. Your body was designed to take care of itself  but even the most exquisitely designed vehicle can't go far on little fuel. I recommend Usana Health Sciences

Summer Slimdown Challenge is Here! 

I invite you to take up the RESET Challenge NOW  taking 5 days of your life  to get off the carb and sugar roller coaster ride you have been on for far to long. The benefits are 1. It's easy 2. No cooking 3. No obssessing on what to eat, when how and where  to eat 4. It's portable 5. It's highly nutritious. 6. It's gluten free 7.  It's low glycemic 8. Is GMO free 9. All raw materials/ingredients are guaranteed for 90 Days to insure purity, efficacity and that products are free of mold, mildew and heavy metals. 10. It's scientifically formulated.  11. Vegan options 12. It tastes good! There. Now lets get started!


Wednesday, May 21, 2014

High glycemic index and glycemic load diets increase the risk of Type 2 Diabetes

High glycemic index and glycemic load diets increase the risk of Type 2 Diabetes

At a Glance
Results from 3 large cohort studies and a recently updated meta-analysis provide additional evidence that higher dietary glycemic index and glycemic load diets are associated with an elevated risk of Type 2 Diabetes.

Read more about this research below.
Type 2 diabetes (T2D) has been a worldwide public health concern for several decades. It is projected to be the seventh leading cause of death by 2030. Many good studies have shown that a healthy diet and lifestyle can be even more effective at preventing T2D than medical or pharmaceutical interventions.

In a recent study published online in the American Journal of Clinical Nutrition, researchers examined the association of dietary carbohydrate quality, using glycemic index (GI) and glycemic load (GL), and the risk of Type 2 Diabetes.

Researchers followed 164,659 women from 1991-2008 that took part in the Nurses Health Studies I and II, and 40, 498 men from the Health Professionals Follow-Up Study. All were free of diabetes, cardiovascular disease and cancer at the beginning of the study periods. Periodic questionnaires were used to analyze diet and lifestyle.  The researchers updated a meta-analysis which also included the results from the 3 cohort studies.

After compiling the results of the 3 population studies, it was found that the adults with diets in the highest quintile (20%) of energy-adjusted GI had a 33% higher risk of T2D than those with diets in the lowest 20% of GI. Subjects in the highest GL group had a 10% higher risk of T2D than those in the lowest group. Consumption of a combination diet that was high in GI or GL but low in cereal fiber had a 50% greater risk of T2D. When comparing the highest with lowest categories of GI and GL in the updated meta-analysis researcher found an increased risk of T2D of 19% and 13% respectively. 

The results from these studies confirm that consuming a high-GI/GL diet is associated with a higher risk of Type 2 Diabetes, especially when cereal fiber intake is also low.

Shilpa N Bhupathiraju et al.  Glycemic index, glycemic load, and risk of type 2 diabetes: results from 3 large US cohorts and an updated meta-analysis.  Am J Clin Nutr.  First published April 30, 2014, doi: 10.3945/​ajcn.113.079533 [Epub ahead of print].


Sunday, May 18, 2014

Global Warning Means Global Flooding - Serbia & Bosnia

 Global Warming Means Flooding

My good friend Vladimir Debeljak, MD is witnessing something horrible in his country. Please share this information to help. He wrote me ; "I'm ok but there are many casualties in flooded cities, thousands of people have been evacuated and lost their homes, can you please share these picture with contact numbers for donating, I will contact you if I find if there is anything that you can help. Thank you very much for your help and sympathies."
My friends unless you want to build an ark like NOAH we need to turn to solar, wind and plain old conservation now. The time of waste is over. This is the cost. With the torrential rains we just had here in New York Friday May 15 had me fearing a repeat of Hurricane Sandy. We got one. In Eastern Europe.

Wednesday, May 14, 2014

Hypnotherapy as an Empathetic Treatment Franka Fiala Slyvia Moran

Franka Fiala and Sylvia Moran hypnotherapists in arms
"Nothing can ever take away your light. Nothing can ever limit you.
When you can feel deep appreciation within your heart, without judgement, without assumptions, when you can accept your light truly, understanding that it needed to rid the ego , when you step into your own power, without needing to know where it leads, when you know of the support around you, love will flow from you to others eternally, abundance and consciousness will be you, because that is the light you were meant to be" - Franka Fiala


The Art of Multidimensional Alignment of How to Get Out of Your Own Way

This was the message (see quote above) I ended up drawing from an unmarked stack of envelopes passed around to the small group attending Franka Fiala and Sylvia Moran's Multi - Dimensional Alignment workshop Saturday, May 10 at the A.R.E. Edgar Cayce center in Manhattan. ( I appreciated it because my intention is to tour more with my show Yoga on the Dance Floor and if there were ever wiser words for the best attitude to have during touring I couldn't think of one).  We were asked to set an intention, to set a goal that we would like to achieve by the end of the workshop. The messages each person drew came in handy for reference to help keep the participants minds focused on that goal. So many emotions and mental distractions  come up during a workshop taking us away from the I. Our cultural tendency is to blame external circumstances be it a person or event or even a  series of events for  the nature of our lives and how disempowering is that? Very.  In this workshop the emphasis was squarely on "I" in the most positive victimless sense  with no deflecting allowed via the gentle language used by Franka and Susan.  The workshop these empathetic hypnotists in arms hold are designed to give individuals tools to improve their daily lives by putting into practice some simple exercises to shift mood, attitude or consciouness if you prefer. What makes this duo so unusual is that they serve as sponges filtering out dis- eases for clients. In fact as I was chatting with the pair before the workshop began they pointed out that the clothes they wore were intentionally loose fitting as they would literally expand in their bodily size by the end of the workshop. This "weight gain" is a result of their own bodies processing the negativity and discomforts of attendees. They act as a conduit to pass out toxins and true by the end of the 5 hours Franka and Sylvia had visibly doubled in size along the waist. If you are interested in living a more whole life via the methods employed Franka and Slyvia you may contact them via

"There is the physical body, there is the mental body, there is the spiritual body. They are one. They each have their attributes. They each have their weaknesses. They each have their associations. Yet they must be all coordinated." -- Edgar Cayce 

The Ladies Credentials

Franka Fiala is a Board Certified Hypnotherapist with the International Association of Counselors & Therapists (IACT), Certified Master Trainer for IACT, Certified Professional Speaker-Trainer (American Association of Professional Speakers and Trainers), and an  Advanced Clinical Hypnotist (Institute for Advanced Neuro-Research and Education, New York).  She was awarded the "Chapter of the Year Award 2009" by IACT.
Franka teaches professional hypnotherapy certification seminars in New York City and Puerto Rico, and is the founder of "Art of Embracing Life", a non-profit center offering transformational workshops in Mayagüez, Puerto Rico.  She has helped over 2000 people create balance in their lives with Professional Hypnotherapy, Holographic and Vibrational Alignment, Cellular Cleanse (pulling dis-ease and energetic blockages from the physical cells of the client's body and processing the removed energy through her body), channelings from the Arcturians and other high vibrational non-physical beings, and intuitive work.

Colonel Sylvia Moran, U.S. Army, Retired, graduated from West Point in 1980, in the first class with women.  A military intelligence officer and expert on the Middle East, she served in a variety of positions, spanning from platoon leader in the 82d Airborne Division, to Special Advisor for National Security Affairs to the Vice President of the United States.  In addition to being a career soldier and combat veteran, Sylvia is a Certified Hypnotherapist and a Certified Instructor with the International Association of Counselors and Therapists (IACT), specializing in multi-dimensional work, to include timeline transfer (assisting clients in aligning past, present, parallel, future and other-dimensional selves).  Sylvia is also a certified international Body Harmony® practitioner and Holographic Alignment specialist who assists clients in removing physical manifestations of illness and emotional residue from the tissues of their bodies.

Wednesday, May 7, 2014

Weekly Essentials of Health : Higher fiber intake improves survival time after a heart attack

Sharing this Weekly Essentials of Health that is such a wonderful service

Higher fiber intake improves survival time after a heart attack

At a Glance
A new study shows that people who survive heart attacks may improve their chance of survival by increasing their dietary intake of fiber.

Read more about this research below.
Diet plays an important role in the development of heart disease, yet secondary prevention guidelines tend to emphasize pharmaceuticals over diet and lifestyle recommendations.  Adequate dietary fiber intake is known to be associated with a lowered risk of many conditions, such as hypertension, obesity, diabetes, and cardiovascular disease. Whether, and to what extent, fiber intake impacts survival after a heart attack is less known.

In a new study published in the British Medical Journal, researchers analyzed data from two large studies, the Nurse’s Health Study and the Health Professional Follow-Up Study, to determine whether increased fiber intake would improve chances of survival after a heart attack. Of the total of 173,229 patients in the study, researchers looked at 4,098 men and women who had survived a first heart attack and followed them for an average of nine years. Detailed questionnaires were completed several times during the follow-up period and used to analyze lifestyle habits.

Participants were separated into five groups (quintiles) according to their dietary fiber intake after their heart attack. Those who ate the most fiber had a 25% lower chance of dying from any cause in the nine years after their heart attack compared with those who ate the least fiber. When considering only cardiovascular causes of death (heart attack, stroke and coronary heart disease), the top quintile had a 13% lower mortality risk than those with the lowest intake. Researchers also found that every 10g per day increase in dietary fiber was associated with a 15% lower risk of death over the nine-year follow-up period.

When the specific type of dietary fiber was looked at individually (cereal, fruit or vegetable), only higher cereal fiber intake was strongly associated with an increase in long-term survival after a heart attack.

Currently, only 5% of Americans consume the minimum recommendation of dietary fiber of 25 g per day for women and 38 g per day for men. With more people surviving heart attacks, it is increasingly important to emphasize healthy lifestyle choices in addition to appropriate medication to improve long-term health and survival.

Shanshan Li et al. Dietary fiber intake and mortality among survivors of myocardial infarction: prospective cohort study BMJ 2014;348:g2659 doi: 10.1136/bmj.g2659

Tuesday, April 29, 2014

Moderate soy intake is not related to a negative breast cancer prognosis

Originally Published April 17, 2013 The Essentials of Health by Usana Health Sciences

Moderate soy intake is not related to a negative breast cancer prognosis
At a Glance
Recent epidemiologic studies report no adverse effects of soy foods on breast cancer survival or prognosis. 

Read more about this research below.
Contrary to earlier clinical studies and some popular media suggesting that soy
may promote breast tumor growth, three recent studies show that moderate
intakes of soy-containing foods are not adversely related to breast
cancer prognosis. In the most recent study researchers used data from the Women’s
Healthy Eating and Living (WHEL) study to examine the effect of soy
intake on breast cancer prognosis. Soy isoflavone intake was assessed in
3,088 breast cancer survivors diagnosed between 1991 and 2000. After an
average follow-up of 7.3 years, it was found that as isoflavone intake
increased, risk of death decreased. Women whose intake was >16.3 mg
of isoflavones had a 54% reduction in the risk of death.
This is the third recent epidemiologic study to report no adverse
effects of soy foods on breast cancer prognosis. Because these studies
varied by ethnicity and the level and type of soy consumed, the
investigators stated that when taken together, these studies provide
evidence to suggest that it may not be necessary for clinicians to
advise against moderate soy consumption for women with a diagnosis of
breast cancer.
Caan BJ et al. Soy food consumption and breast cancer prognosis. Cancer Epidemiol Biomarkers Prev. 2011 May;20(5):854-8.
The following is a summary of a previous Essentials of Health from Jan 27, 2010. Also included are two more recent study references with similar outcomes.
“In a large prospective study of female breast cancer patients
treated surgically, moderate soy intake was associated with a
significant decrease in death and cancer recurrence during a 4 year
follow-up. Women whose intake of soy protein was among the top 25
percent of participants had a 29 percent lower risk of death during
follow-up and a 32 percent lower risk of recurrence compared to those
whose intake was in the lowest quarter.  This study suggests that
moderate soy food intake is safe and potentially beneficial for women
with breast cancer.”
Shu XO et al. Soy food intake and breast cancer survival.  JAMA 2009;302(22):2437-2443
Zhang YF, et al. Positive effects of soy isoflavone food on
survival of breast cancer patients in China.  Asian Pac J Cancer Prev.
Nechuta SJ et al. Soy food intake after diagnosis of breast cancer
and survival: an in-depth analysis of combined evidence from cohort
studies of US and Chinese women.  Am J Clin Nutr. 2012 Jul;96(1):123-32.

Wednesday, April 16, 2014

How to Detox Your Liver in the Spring with Seasonal Vegetables and Supplements

Make like a rabbit and gobble up veggies Display by Lee Chappell

April showers bring May flowers Karina and Ekayani

How to Detox Your Liver Using Spring Vegetables 


Spring has sprung and you will be seeing more greens (at last) in your green market. Take advantage of dandelion leaves and make a salad (it's not just a weed!), sautee some asparagus, and serve radishes at your next party! All these vegetables are great for supporting liver health due to their high Vitamin C content. They also have anti carcinogenic qualities. How is that so? Listen here to Karina Yanku, host of
The Healing Artist Internet Radio Show and myself, Ekayani Chamberlin, Health and Lifestyle Coach talk about Chinese clocks and Spring Detox.
Recorded live @ City World Radio, New York, NY on April 15, 2014
Now on Soundcloud!
On the go in the big city? HEPASIL DTX packs Milk Thistle, Green Tea and Vitamin C for your liver. LOVE this product.


Black radishes are white on the inside.
French radishes have white tips
Asparagus is lovely in soup.
Dandelion was a welcome addition to diets after a long winter.
 Rich in D,C,A and B complex. You'll never think of them as "just weeds" again!

Sunday, March 2, 2014

New e Book! Bernando LaPallo's " Beyond 100" Shares Tips on Living Well

Grampa feeling great & looking sharp at 112

Beyond 100 - How to Live Well Into Your Second Century is an E Book

 My grandfather has never let changes slow him down. He just keeps rolling with change although the marked exception would be his diet and exercise regimen that he has been following without change for the past century at the request of my great grand father.
 "So many things have changed and more changes coming," he has told me on more than one occasion referring to the innumerable changes he has witnessed in his own century plus of living. From telephones to cell phones, to paper backs to iPads, technology has changed from the "ice boxes" that morphed into refrigerators that we use today without even thinking about it. No one is hauling large blocks of ice up staircases to keep food fresh or bothering to empty a catchment pan for the ice that has melted. Horse drawn buggies, trolly cars, and airplanes beginning with the first Trans Atlantic flight by Lindy and commemorated with a dance "The Lindy Hop" that Grampa was tickled to see in Harlem during his June 2013 visit to New York as part of the advance promotion for this book is part of the phantasmagoria that rules the world it seems. Which brings me to his e- Book; It is now available on Apple iTunes in the iBooks section worldwide in English. You will find more of his personal take on principles that have not changed for him when it comes to taking care of his health which he believes is his first priority and should be yours as well. Bernando says he is looking forward to the print version coming out soon so more people can access it but sagely notes "these things take time."

Special National Geographic Q & A

As an added treat please enjoy this Questions & Answers feature in National Geographic News Watch conducted by David Braun where Bernando demonstrates what a sharp mind he still has. Be sure to tell your family and friends! In a world struggling with a disconnection to their bodies and food they put in it, Bernando's simple and straight forward approach will serve as an inspiration that we can live well into all years of our life if we treat the body as the temple it is. God Blessed us but we need to take advantage of those blessings right?