What do I really need to do to lose a few excess pounds and tone my body?

Losing weight and getting lean results from two must-do habits. The first is exercising regularly. To maximize fat burning and weight loss, combine cardiovascular (eg, walking, jogging, cycling, aerobics) and resistance exercise (eg, weight training, yoga, pilates). But exercise is only one part of the fat-loss equation. The other part is your nutrition and supplementation program. Read on to learn more about how simple — but essential — changes in your daily food choices and the inclusion of certain supplements can help promote a lean body.

Essential changes for healthy weight loss

• Cut out the junk. Instead of stocking your cabinets with potato chips, cookies and pastries, choose fresh fruits and veggies, non-fat yogurt, nuts and seeds, granola bars, trail mix and high fiber cereals with skim milk for healthy snacks.
• Make healthier food choices, especially when you eat out. You know the drill, but are you doing it? Choose marinara sauce instead of alfredo. Prepare foods steamed, baked or broiled instead of fried, battered or breaded. Serve up lean meats such as chicken, turkey, shrimp and fish more often than red meat and ribs.
• Bulk up on fiber. Fiber fills you up so you’re likely to eat less, so eat fiber-rich foods at every meal. Fiber rich foods include: fruits, vegetables, whole grains, beans, nuts and seeds.
• Include lean protein & healthy fats. Protein and fat give your meals staying power and make you feel full longer. Include them at every meal. For lean protein think chicken, turkey, fish, cottage cheese, yogurt, boiled eggs and lean roast beef. For healthy fats think nuts and seeds, nut butters, beans and avocados.
• Don't skip meals, especially breakfast. Skipping meals will cause your body to go into a starvation mode — it will start to hold on to fat rather than burn it.
• Consume more dairy. Some research indicates that consuming at least three daily servings of dairy can significantly reduce body fat mass.¹ Although this association is not fully understand, researchers believe that dairy contains a variety of components that can potentially reduce the storage of body fat.^2,3
• Select sensible portions. Choosing sensible portions has never been more difficult with over-the-top, huge food portions becoming so commonplace. It’s worth the extra effort as eating large portions are one of the easiest ways to eat more calories than you need or want. What’s sensible? A serving of rice or pasta should fit into the cupped palm of your hand. One serving of meat is about the size of a deck of cards.

Supplement for a lean body

In addition to taking a daily multivitamin for nutritional insurance, consider adding Tonalin® CLA or Omega 3 Fish Oil to your supplement program. Research indicates when used as part of a reduced-calorie and exercise program, Tonalin® CLA can help reduce body fat mass and improve lean tissue mass in overweight individuals. ^4,5,6

Preliminary animal research suggests that fish oil may help decrease body fat stores^7,8,9,10 while some human research suggest fish oil may help improve fat metabolism.^11,12 Consider a daily fish oil supplement that provides up to 2 grams of EPA and DHA omega-3 fats. Also, aim to eat two to three servings of baked, grilled or broiled fish weekly to help provide the omega-3 fatty acids your body needs. Think salmon, haddock, mackerel and other fatty fish that are rich in omega-3 fatty acids.^†

References

1. Zemel MB. The role of dairy foods in weight management. J Am Coll Nutr. 2005;24:537S-546S. PMID: 16373953
2. Zemel MB. Regulation of adiposity and obesity risk by dietary calcium: mechanisms and implications. J Am Coll Nutr. 2002;21:146S-151S. PMID: 11999543
3. Heaney RP, Davies KM, Barger-Lux MJ. Calcium and weight: clinical studies. J Am Coll Nutr. 2002;21:152S-155S. PMID: 11999544
4. Pinkoski C, Chilibeck PD, Candow DG, et al.The effects of conjugated linoleic acid supplementation during resistance training. Med Sci Sports Exerc. 2006;38:339-348. PMID: 16531905
5. Gaullier JM, Halse J, Hoye K, et al. Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans. J Nutr. 2005;135: 778-784. PMID: 15795434
6. Gaullier, JM, Halse J, Høye K, et al. Conjugated linoleic acid (CLA) supplementation for one year reduces body fat mass in healthy, overweight humans. Am J Clin Nutr. 2004; 79:1118-1125. PMID: 15159244
7. Parrish CC, Pathy DA, Angel A. Dietary fish oils limit adipose tissue hypertrophy in rats. Metab Clin. Exper. 1990;39:217-219. PMID: 2308514
8. Belzung F, Raclot T, Groscolas R. Fish oil n-3 fatty acids selectively limit the hypertrophy of abdominal fat depots in growing rats fed high-fat diets. Am J Physiol. 1993;264: R1111-1118. PMID: 8322963
9. Parrish CC, Pathy DA, Parkes JG, Angel A. Dietary fish oils modify adipocyte structure and function. J Cell Physiol. 1991;148:493-502. PMID: 1655818
10. Ballie RA, Takada R, Nakamura M, Clarke SD. Coordinate induction of peroxisomal acyl-CoA oxidase and UCP-3 by dietary fish oil: a mechanism for decreased body fat deposition. Prostaglandin Leukot Essen Fatty Acids. 1999;60:351-356. PMID: 10471120
11. Couet C, Delarue J, Ritz P, et al. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes. 1997;21:637-643. PMID: 15481762
12. Huffman DM. Chronic supplementation with fish oil increases fat oxidation during exercise in young men. JEP Online. 2004;7:48-56. Available at: http://www.asep.org/jeponline/issue/Doc/Feb2004/HuffmanV2.pdf

^†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Can 5-HTP help me lose weight?

As a natural mood enhancer, 5-HTP helps support a positive mental outlook, which is critical for any successful weight loss program. In fact, you’ll find 5-HTP in Natrol® Slenderite™, a new comprehensive weight loss support product. In addition to 5-HTP, Slenderite™ also contains Phase 2 Starch Neutralizer®, EGCG (green tea extract), caffeine and chromium picolinate. Read on to learn more about how these ingredients can support your weight loss goals when combined with a healthy reduced-calorie diet and exercise program.^†

5-HTP supports a healthy mood^†

Mood plays a role in just about every aspect of your weight loss program from diet to exercise to stress management. Your success starts with a positive mood and 5-HTP is a natural mood enhancer.¹ Your body naturally creates 5-HTP from the amino acid L-tryptophan found in protein-rich foods and can use it to make the neurotransmitter serotonin.¹ Serotonin is an important chemical messenger in the brain that helps support a balanced mood, relaxation, calmness, and appetite regulation.^2†

Weight loss goals are easier with a postive outlook

Keep a positive outlook and you’ll be closer to shaping the healthy habits needed for successful weight loss such as:

 

• Making healthy choices — Choosing a grilled veggie burger and salad instead of the regular fat laden hamburger and French fries is much easier when you have a “can do” attitude.
• Creating healthy habits — When your spirits are lifted, you’re much more willing to create slimming habits such as cutting down on your portion sizes. Everyone knows that eating an entire bag of chips or half pint of ice cream is tempting when you feel down in the dumps.
• Exercising regularly — A positive mood can help you start and keep your gym schedule, go for a walk at lunch, hit the treadmill, and find other creative ways to keep moving throughout the week.
• Coping with stress — Stress will wreak havoc with your weight loss efforts if you let it. A healthy, calm mood makes it easier to cope with hectic demands and stressful schedules. And, the less stressed you are, the more likely you are to stick to your diet and exercise goals.

 

All-in-one nutritional support

If you’re thinking adding 5-HTP to your supplement program for weight loss support, consider Slenderite™. Not only can you benefit from the mood-enhancing effects of 5-HTP, but you’ll get comprehensive nutritional support for your metabolism with beneficial nutrients such as:

 

• Phase 2 Starch Neutralizer®, which is clinically tested to neutralize carbohydrates.^3,4 †
• EGCG (green tea extract) and caffeine, which may help burn excess calories and boost metabolism.^5,6†
• Chromium Picolinate, which helps metabolize carbohydrates, fats and protein for energy and helps maintain healthy blood sugar already in the normal range.^7,8†

The trademark Phase 2 Starch Neutralizer® is being used under license.

References

1. Birdsall TC. 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Altern Med Rev. 1998;3:271-280. PMID: 9727088
2. Kroeze WK, Kristiansen K, Roth BL. Molecular biology of serotonin receptors structure and function at the molecular level. Curr Top Med Chem. 2002;2:507-528. PMID: 12052191
3. Vinson JA, Kharrat HA, Shuta D. Investigation of an amylase inhibitor on human glucose absorption after starch consumption. Unpublished data supplied by author. July 10, 2003.
4. Vinson, JA. Dose-response pilot study of phase 2 efficacy as an inhibitor of glucose absorption with a full meal. Unpublished data supplied by manufacturer. May 13, 2002.
5. Chantre P, Lairon D. Recent findings of green tea extract AR25 (Exolise) and its activity for the treatment of obesity. Phytomedicine. 2002;9:3-8. PMID: 11924761
6. Dulloo AG, Duret C, Rohrer D, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine and increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999;70:1040-1050. PMID: 10584049
7. Anderson RA. Nutritional factors influencing the glucose/insulin system: chromium. J Am Coll Nutr. 1997;16:404-410. PMID: 9322187
8. Anderson RA, Cheng N, Bryden NA, et al. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes. 1997;46:1786-1791. PMID: 9356027

What caffeine-free supplements do you recommend for energy?

For caffeine-free energy support, consider adding NADH, coenzyme Q10, magnesium or Rhodiola rosea to your supplement program. Each nutrient can complement a well-rounded diet and exercise program. Read on for recommended intakes. Give your body at least 2-4 weeks to adjust to your new strategies and then count on being able to power through your work days and weekends with more energy and vitality.^†

NADH helps synthesize cellular energy^†

NADH (nicotinamide adenine dinucleotide) functions as a catalyst in the body — a biochemical spark plug — involved the synthesis of adenosine triphosphate (ATP), the cellular energy that fuels the body. The more NADH available to a cell, the more energy it can produce. In fact, heart, brain and other high-energy cells typically contain more NADH to fuel their higher energy needs. The recommended intake is 5-10 mg, 1-2 times each day.^1,2†

CoQ10 helps convert food to energy†

Coenzyme Q10 is another naturally occurring compound that functions as a biochemical spark plug. In the cell mitochondria, it works to transform food into ATP. Although most of the research on coenzyme Q10 has concentrated on its heart health and antioxidant benefits, preliminary research suggest that supplementation may help improve feelings of energy.^4,5 In general, the recommended intake ranges from 60-300 mg/day.^†

Magnesium supports every major biological process^†

Magnesium is not often thought of as an energy nutrient, but low levels can manifest as fatigue and muscle weakness.^6,7,8 Magnesium is necessary for every major biological process, including the production of cellular energy. Men require 400-420 mg/day; women require 310-320 mg/day. Check your multi, it should provide enough magnesium to help bridge any nutrient gaps in your diet.^†

Rhodiola helps offset both mental and physical fatigue^†

Rhodiola rosea, a natural herbal remedy honored for generations by the Siberian people, has been clinically studied to improve mental and physical fatigue. Results indicate extracts of Rhodiola rosea help to support mental performance, increase work output, and decrease fatigue, especially during stressful conditions.^10,11,12,13 It appears to work by optimizing brain levels of key mood chemicals and by supporting ATP synthesis and oxygen use, which cells need to produce energy.^14,15,16 In general, the recommended intake is at least 100 mg/day.^†

References

1. Forsyth LM, Preuss HG, MacDowell AL, et al. Therapeutic effects of oral NADH on the symptoms of patients with chronic fatigue syndrome. Ann Allergy Asthma Immunol. 1999;82:185-191. PMID: 10071523
2. Santaella ML, Font I, Disdier OM. Comparison of oral nicotinamide adenine dinucleotide (NADH) versus conventional therapy for chronic fatigue syndrome. PR Health Sci J. 2004;23:89-93. PMID: 15377055
3. Bonakdar RA, Guarneri E. Coenzyme Q10. Am Fam Physician. 2005;72:1065-1070. PMID: 16190504
4. Bentler SE, Hartz AJ, Kuhn EM. Prospective observational study of treatments for unexplained chronic fatigue. J Clin Psychiatry. 2005;66:625-632. PMID: 15889950
5. Singh RB, Neki NS, Kartikey K, et al. Effect of coenzyme Q10 on risk of atherosclerosis in patients with recent myocardial infarction. Mol Cell Biochem. 2003;246:75-82. PMID: 12841346
6. MedLine Plus Medical Encyclopedia. Magnesium in the Diet. Available at: http://www.nlm.nih.gov/medlineplus/ency/article/002423.htm .
7. Grant JE, Veldee MS, Buchwald D. Analysis of dietary intake and selected nutrient concentrations
8. in patients with chronic fatigue syndrome. J Am Diet Assoc. 1996;96:383-386. PMID: 8598441
9. Cox IM, Campbell MJ, Dowson D. Red blood cell magnesium and chronic fatigue syndrome. Lancet. 1991;337:757-760. PMID: 1672392
10. Thompson Healthcare. Magnesium Monograph. Available at: http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/mag_0167.shtml.
11. Spasov AA, Wikman GK, Mandrikov VB, et al. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine. 2000;7:85-89. PMID: 10839209
12. Darbinyan V, Kteyan A, Panossian A, et al. Rhodiola rosea in stress induced fatigue: a double blind coss-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000;7:365-371. PMID: 11081987
13. Spasov AA, Mandrikov VB, Mironova IA. The effect of the preparation rhodiosin on the psychophysiological and physical adaptation of students to an academic load. Eksp Klin Farmakol 2000;63:76-78.
14. Shevtsov VA, Zholus BI, Shervarly VI, et al. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003;10:95-105. PMID: 12725561
15. Komar VV, Kit SM, Sischuk LV, Sischuk VM. Effect of Rhodiola rosea on the human mental activity. Pharmaceutical J 1981;36:62-64.
16. Stancheva SL, Mosharrof A. Effect of the extract of Rhodiola rosea L. on the content of the brain biogenic monoamines. Medecine Physiologie Comptes Rendus de l'Academie Bulgare des Sciences 1987;40:85-87.
17. Saratikov A, Marina TF, et al. Effect of goldenroot extract on processes of serotonin synthesis in CNS. Journal of Biological Sciences. 1978;6:142.

Is omega-3 fish oil important for reducing body fat and weight loss?

While definitive research has yet to confirm the potential benefits of omega-3 fish oil for body fat and weight loss, preliminary research suggests a potential role. Research in animals suggest that fish oil may decrease body fat stores^1,2,3,4 while some preliminary human studies indicate fish oil may help improve fat metabolism.^5,6, Read on to learn more about the scientific research and the recommended dosage for omega-3 fish oil.^†

Scientific evidence for omega-3 fats and weight loss

Research over the last few years has documented the relationship between omega-3 rich fish oil and weight management. For instance, one study found that taking fish oil for 3 weeks reduced body fat mass in healthy adults;5 another found that taking fish oil for 3 to 5 weeks significantly increased fat burning while exercising.^6†

Some researchers have found that omega-3 supplementation in animals may help reduce accumulation of body fat by promoting fat burning and reducing the number of cells in fat tissue.⁷ In one study, fish oil fed to mice reduced weight gain induced by a high-fat diet. The researchers noted that the accumulation of adipose tissue — particularly in the abdominal region — was reduced in the animals.^†

Recommended dosage of omega-3 fats for weight loss

At this time, the research is too preliminary to recommend a dosage of omega-3 fats to help promote weight loss; however, the fish oil supplement in one study contained 60% eicosapentaenoic acid (EPA) and 40% docosahexaenoic acid (DHA) and the subjects took 4 g/day of the fish oil.⁶ Therefore, they would have ingested 2.4 grams of EPA and 1.6 grams of DHA daily. The other study used 6 g/day of fish oil and did not give specifics on the amount of omega-3 fats (EPA and DHA) that were provided by the supplement.^5†

Considering the wealth of information showing omega-3 fats are essential for overall good health, including them in your diet daily is important. A healthy goal for omega-3 fat consumption is to include a daily fish oil supplement that provides up to 2 grams of EPA and DHA omega-3 fats. Also, aim to eat two to three servings of baked, grilled or broiled fish weekly to help provide the omega-3 fatty acids your body needs. Think salmon, tuna, mackerel and other fatty fish that are rich in omega-3 fatty acids.^†

References

1. Parrish CC, Pathy DA, Angel A. Dietary fish oils limit adipose tissue hypertrophy in rats. Metab Clin. Exper. 1990;39: 217-219. PMID: 2308514
2. Belzung F, Raclot T, Groscolas R. Fish oil n-3 fatty acids selectively limit the hypertrophy of abdominal fat depots in growing rats fed high-fat diets. American Journal of Physiology 1993;264: R1111-1118. PMID: 8322963
3. Parrish CC, Pathy DA, Parkes JG, Angel A. Dietary fish oils modify adipocyte structure and function. Journal of Cellular Physiology 1991;148: 493-502. PMID: 1655818
4. Ballie RA, Takada R, Nakamura M, Clarke SD. Coordinate induction of peroxisomal acyl-CoA oxidase and UCP-3 by dietary fish oil: a mechanism for decreased body fat deposition. Prostaglandin Leukot Essen Fatty Acids 1999;60:351-356. PMID: 10471120
5. Couet C, Delarue J, Ritz P, et al. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes 1997;21:637-643. PMID: 15481762
6. Huffman DM. Chronic supplementation with fish oil increases fat oxidation during exercise in young men. JEP online. 2004;7:48-56. Available at: http://www.asep.org/jeponline/issue/Doc/Feb2004/HuffmanV2.pdf
7. Ruzickova R, Rossmeis M, Prazak T. Omega-3 PUFA of marine origin limit diet-induced obesity in mice by reducing cellularity of adipose tissue. Lipids. 2004; 39:1177-1185. PMID: 15736913

What food choices can help tame my appetite?

Researchers have discovered that one of the most important keys to successful weight management lies in food choices that help you feel full with fewer calories. The first step is to focus on what you eat instead of how much you eat. Although it sounds counterproductive, this way of thinking about food actually allows you to eat more, yet weigh less. Read on for tips to control your appetite with specific food choices and snack suggestions to help you eat less over the long-haul.

Focus on what you eat instead of how much you eat

Healthy, nutritious foods are typically low in calories and rich in nutrients, fiber and water, which are important for weight maintenance. Most importantly, since these foods are low in calories, you can eat them more often. Here are some good examples:

• A 100-calorie snack as raisins is about two tablespoons. Choose plump, watery grapes instead and you’ll enjoy about a handful — a decidedly more filling portion.
• Gram for gram, potato chips (dry and cooked in vegetable oil) have five times the calories of a baked potato.
• Pasta, which absorbs water as it cooks, is about half as calorie dense as Italian bread, even though the ingredients are similar. Whole wheat pasta is an even better choice since it is rich in fiber, an important component for inducing satiety.
• Add water or water-rich foods, like vegetables, and use oils and other calorie-dense ingredients sparingly to lower the overall caloric density of recipes, which allows you to eat larger portions and increase satiety.

Five easy ways to curb your appetite

A few minor adjustments to your eating habits can have a dramatic effect on curbing your appetite. Here are five tried and true basics to help you feel full all day long:

• Drink water regularly, especially before a meal. Soups and stews brimming with water and vegetables are also very filling and will help you eat less of the main course.
• Don't starve yourself or eat only one meal a day. These behaviors will only lead to overeating when you do decide to eat.
• Foods rich in fiber help sustain your appetite. Bran cereal or oatmeal for breakfast is a good start, but try to include fruits, vegetables, whole-grains, beans and nuts in your diet every day.
• When you exercise, your body uses calories and will send a message to your brain to refuel afterwards. Be sure to have healthy snacks handy so you don’t overdo it when that post-exercise hunger strikes.
• Eat slowly and enjoy your food thoroughly.

Snacking for satiety

Need some inspiration for snacks that are sure to fill you up? Here are a few of my favorites that are both rich in nutrients and fiber yet low in calories. Eat up!

• Whole grain English muffin or bagel with roasted garlic hummus and roasted red peppers.
• Nonfat cottage cheese, fresh peach slices and whole grain low fat bran muffin
• Tossed green salad with grilled chicken, balsamic vinaigrette and whole grain crackers
• Baked potato topped with vegetarian chili and shredded low fat mozzarella cheese
• High fiber cereal, skim milk, fresh berries
• Five bean salad, whole grain toast, and nonfat cottage cheese
• Nonfat yogurt, high fiber cereal, apple slices
• Vegetable soup, whole grain crackers, fresh fruit salad

What's the latest research on the body fat benefits of Tonalin® CLA?

It’s been 10 years since the first report on CLA’s ability to reduce body fat in laboratory mice.¹ Since then, countless animal studies and at least 9 positive human clinical trials^1-9 confirm what many researchers originally believed—that CLA could be a beneficial tool in the battle of the bulge. Today, CLA is arguably one of the most important dieting tools of this century, having received recognition among scientists for its ability to positively influence body composition over the long haul. Read on to learn more about CLA and how it can help you gain a healthier, leaner appearance.^†

 

Burn more fat while you eat, sleep and play

Whether you’re eating healthy, sleeping or just having fun, research indicates that regular consumption of CLA can help your body burn more fat than if you weren’t taking the supplement. While it’s always important to remember that calorie balancing through diet and exercise is critical for staying lean, research suggests that CLA may give you an edge when it comes to burning fat and maintaining lean muscle.^†

 

Just how much fat burning, you ask?

To answer this question, researchers completed a meta-analysis of key CLA clinical studies. A meta-analysis is a statistical method that allows researchers to compare results from similar studies to identify any interesting trends. The result? The researchers found a significant dose-related fat loss with CLA supplemenation.¹⁰ That is, for each gram of CLA consumed, the average fat loss was 0.05 pounds per week compared to placebo. A little light math shows that taking Natrol^® Tonalin^® CLA 1,200 mg could mean significantly less fat as Spring rolls around (see Table). The end result—a healthier, leaner body.^†

If you take Natrol® Tonalin® CLA…	Then you can expect to lose body fat on average…*
Daily Intake	1 week	By Spring (13 weeks)
1 capsule	.05 lb	0.7 lb
2 capsules	.10 lb	1.3 lb
3 capsules	.15 lb	2.0 lb
* Individual results will vary.

 

How does CLA work to improve body composition?
Although researchers are still exploring just exactly how CLA works to help improve body composition, there are currently several different proposed ways that CLA may help decrease body fat and improve lean body mass:^1,9†

• Fewer fat cells. CLA may lower body fat mass by decreasing the number and size of fat cells.^†
• Less stored body fat. CLA may decrease lipoprotein lipase (LPL) activity, an enzyme that transfers dietary fat-to-fat cells where they are stored. By inhibiting LPL, less fat is stored in the body.^†
• Fat cell suicide. CLA may increase the rate at which fat cells disintegrate or commit cell suicide. By increasing the rate of fat cell death, CLA may decrease the number of existing fat cells stored in your body.^†
• Burn fat faster. CLA may increase carnitine palmitoyltransferase (CPT) activity, an enzyme that transports fats to be burned for energy. By increasing CPT, fat may be burned faster—leaving less of it in your body.^†
• Burn less protein. Animal and human research suggests that CLA may decrease protein utilization by the body and protect against urinary protein losses, thereby preserving lean body mass stores.^†

 

How do I get the most benefit from CLA?

Here’s a simple 5-step plan to make the most out of your CLA supplementation. Start today and you’ll be one step closer to a leaner you:

1. Choose Natrol^® Tonalin^® CLA 1,200 mg, which provides the clinically tested form of CLA.
2. Shape the healthy habit of daily supplementation. Research shows that CLA benefits occur with continuous long-term use.
3. For optimal benefits, use the product as directed by taking one softgel, three times daily, with meals.
4. Make supplementing convenient; buy an extra bottle for your office and home.
5. Include diet and exercise basics. Strive to eat a healthy reduced-calorie diet with regular physical activity.

 

References

1. Close RN, Schoeller DA, Watras AC, et al. Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep. Am J Clin Nutr. 2007;86:797-804.
2. Blankson H, Stakkestad JA, Fagerton H, et al. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000;130:2943-2948.
3. Mougios V, Matsakas A, Petridou A, et al. Effect of supplementation with conjugated linoleic acid on human serum lipids and body fat. J Nutr Biochem. 2001;12:585-594.
4. Smedman A, Vessby B. Conjugated linoleic acid supplementation in humans—metabolic effects. Lipids. 2001;36:773-781.
5. Pinkoski C, Chilibeck PD, Candow DG, et al.The effects of conjugated linoleic acid supplementation during resistance training. Med Sci Sports Exerc. 2006;38:339-348.
6. Gaullier JM, Halse J, Hoye K, et al. Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans. J Nutr. 2005;135:778-784.
7. Gaullier, JM, Halse J, Høye K, et al. Conjugated linoleic acid (CLA) supplementation for one year reduces body fat mass in healthy, overweight humans. Am J Clin Nutr. 2004; 79:1118-1125.
8. Watras AC, Buchholz AC, Close RN, et al. The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. Int J Obes. 2007;31:481-487.
9. Laso N, Brugué E, Vidal J, et al. Effects of milk supplementation with conjugated linoleic acid (isomers cis-9, trans-11 and trans-10, cis-12) on body composition and metabolic syndrome components. Br J Nutr. 2007;98:860-867.
10. Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007;85:1203-1211.

TONALIN^® CLA is an exclusively licensed product of Cognis Corporation. The use of conjugated linoleic acid as a dietary supplement and/or a food
additive is licensed under one or more of the following U.S. Patents: 5,428,072; 5,430,066; 5,554,646; and 6,015,833.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

Is Your Waistline a Good Measure of Blood Sugar Health?

Did you know that your waistline is a good predictor of your blood sugar health? Recent research indicates central adiposity is closely linked with blood sugar control. That is, individuals with a greater amount of body fat distribution in the midsection are more likely to experience unhealthy blood sugar levels. Are you in a healthy range? Read on to learn more.

The link between your waistline and blood sugar
The link between your waistline and blood sugar is based on key research from the Diabetes Prevention Program.¹ More specifically, the researchers evaluated the relationship between waist size, body fat distribution and blood sugar health in a large sample of healthy individuals. They took measurements of height, weight, waist circumference, body fat and blood sugar levels at the start of the study and compared them to the same measurements one year later.

The result? Individuals following a regular diet and exercise regimen were not only more likely to have healthy blood sugar levels, but were better able to reduce excess body weight and waistline fat over the course of the study.

Are you in the healthy range?
The National Institutes of Health have set guidelines for maintaining a healthy weight by using Body Mass Index (BMI)—a measure of body fat based on a person’s height and weight—in combination with waist size. According the guidelines, maintaining a BMI of less than 25 and waist size less than 35 inches for women and less than 40 inches for men is associated with good health and well-being and a reduced risk for a variety of diseases.² Click here to quickly calculate your BMI . Grab a tape measure to check your waist size.

References:

1. Fujimoto WY, Jablonski KA, Bray GA, et al.; Diabetes Prevention Program Research Group. Body size and shape changes and the risk of diabetes in the diabetes prevention program. Diabetes. 2007;56(6):1680-5. Epub 2007 Mar 15.
2. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Available at: http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf Accessed on February 5, 2008.

 

What simple solutions will help me maintain a healthy body weight?

When it comes to losing excess weight and keeping it off, the basics still apply—eating a healthy, reduced-calorie diet, becoming more active and shaping healthy lifestyle habits. But research also indicates supplementation can help support your weight loss efforts. Here’s a refresher course on the basics and a few targeted supplement solutions to help you achieve—and maintain—a healthy weight.

Start with the basics

• Make a commitment. Permanent weight loss requires time and effort. Commit to lifelong changes for good health.
• Set realistic goals. Healthy weight loss is 1-2 pounds a week.
• Enjoy healthier foods. Choose fresh fruits and veggies, whole grains, beans, non-fat yogurt, nuts and seeds, and high fiber cereals.
• Cut out the junk. Avoid or minimize sugary, fatty, processed, and sodium-rich foods.
• Get active & stay active. Exercise a minimum of 30 minutes, 3-5 days a week and preferably 60 minutes, 5-6 days a week.
• Stay hydrated. Drink a minimum of eight 8-oz. glasses of water per day. In addition to helping your body function better, drinking water before and during meals helps reduce your food intake.
• Give your body the nutrition it needs. Incorporate Natrol^® My Favorite Multiple^® multivitamin products into your diet plan.
• Keep a positive mental outlook. Don’t be too hard on yourself. Learn to laugh along the way. Being healthy should be fun!

Add targeted support

• Neutralize dietary starch. Carbohydrates are a necessary and healthy part of the diet. As the body’s primary fuel source, carbs are converted to energy as needed, but are stored as fat when there is an oversupply. While limiting carbohydrate intake can result in significant weight loss,¹ research studies indicate that some individuals have trouble following a low-carb diet long term.² Natrol provides an easy solution for consumers who want to lose weight, but can’t give up that morning bagel. Natrol^® Carb Intercept^® utilizes Phase 2 Carb Controller™, a clinically tested ingredient^3,4 that inhibits the enzyme responsible for digesting starch found in many foods such as breads, cereals, rice and pasta.^†
• Keep the fat off with Tonalin^® CLA. The sweet taste of weight loss can sour when lost pounds creep back. But, now researchers may have found the answer to keeping the fat off and maintaining lean muscle, two of the most important factors in maintaining a healthy weight for life. CLA (a.k.a. conjugated linoleic acid) is a fatty acid derived from sunflower oil that has received recognition among scientists for its ability to positively influence body fat loss over the long-haul.⁵ Natrol^® Tonalin^® CLA 1,200 mg uses the patented, clinically tested formula that has been shown in a variety of clinical research studies^6,7,8 to help reduce body fat and improve lean muscle in overweight individuals following a healthy calorie reduction and exercise regimen.^†

References:

1. Gardner CD, Kiazand A, Alhassan S, et al. Comparison of the Atkins, Zone, Ornish, and LEARN Diets for change in weight and related risk factors among overweight premenopausal women. JAMA. 2007;297(9):969-977. PMID: 17341711
2. Samaha FF, Iqbal N, Seshadri P, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003;348(21):2074-2081. PMID: 12761364
3. Celleno L, Tolaini MV, D'Amore A, et al. A dietary supplement containing standardized Phaseolus vulgaris extract influences body composition of overweight men and women. Int J Med Sci 2007; 4(1):45-52. PMID: 17299581
4. Vinson JA, Shuta DM. In vivo effectiveness of a starch absorption blocker in a double-blind placebo-controlled study with normal human subjects. Unpublished data, University of Scranton, September 6, 2001.
5. Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007 May;85(5):1203-11. PMID: 17490954
6. Pinkoski C, Chilibeck PD, Candow DG, et al.The effects of conjugated linoleic acid supplementation during resistance training. Med Sci Sports Exerc. 2006;38(2):339-348. PMID: 16531905
7. Gaullier JM, Halse J, Hoye K, et al. Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans. J Nutr. 2005;135(4): 778-784. PMID: 15795434
8. Watras AC, Buchholz AC, Close RN, Zhang Z, Schoeller DA. The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. Int J Obes. 2007;31(3):481-487. PMID: 16924272

^†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.