Culinary Ideas That Work at Home, Too - Tip of the Day from the American Dietetic Association
Simple and easy tips to use in the kitchen to ensure the addition of all the energy nutrients to your dietary intake. Check out the ideas and see which ones you will attempt to implement on a consistent basis!
Wednesday, November 10, 2010
The American Dietetic Association information sheet titled Vitamin Needs for Athletes, is written in very simple terms. Even though my blog is specific to vitamin B6 and B12, I thought you would all gain information from reading athletic advantages to each of the vitamins listed. Look for your specific vitamin in the list and leave a comment if something new was listed that you hadn't read about in your research.
Sunday, November 7, 2010
Eating for Energy
Eating for Energy
Click on the title above and read great tips on how to aviod fatigue that may be due to poor diet and lack of exercise. As you read this you will be reminded to eat breakfast and why that is important. The article states other reasons why a person may be fatigued and suggestions to combat that fatigue. As you read the article, can you identify yourself? If so, what suggestions from the author will you implement in order to combat your lack of energy?
Click on the title above and read great tips on how to aviod fatigue that may be due to poor diet and lack of exercise. As you read this you will be reminded to eat breakfast and why that is important. The article states other reasons why a person may be fatigued and suggestions to combat that fatigue. As you read the article, can you identify yourself? If so, what suggestions from the author will you implement in order to combat your lack of energy?
Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy
Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy
I teach about excess cortisol in the body and how that excess can lead to health issues overtime. This article states the health issues of heart disease, hormone disruption, weight gain, and blood sugar inbalance. Over the past 4 to 5 semesters I have tweaked my nutrition lectures so that my students realize how cortisol interfers with blood glucose and causes weight gain. The last section of this article states nutrition and lifestyle changes that a person should focus on if he/she is under constant stress and therefore, releasing cortisol on a steady and daily basis.
I teach about excess cortisol in the body and how that excess can lead to health issues overtime. This article states the health issues of heart disease, hormone disruption, weight gain, and blood sugar inbalance. Over the past 4 to 5 semesters I have tweaked my nutrition lectures so that my students realize how cortisol interfers with blood glucose and causes weight gain. The last section of this article states nutrition and lifestyle changes that a person should focus on if he/she is under constant stress and therefore, releasing cortisol on a steady and daily basis.
Friday, October 29, 2010
Muscle Metabolism and vitamin B-6
The Journal of Nutrition, 1997, vol.127, iss.6, p. 1219-28 printed a study called
'Chronic exercise affects vitamin b-6 metabolism but not requirement of growing rats'.
The goal of the study was to investigate exercise-related B-6 vitamer distributition in blood and organ tissue in relation to 3 dietary vitamin b-6 levels: deficient (0 mg b-6), suboptimal (2 mg), or control (7 mg). Authors wanted to understand how blood and tissue B-6 vitamers change is necessary in order to expand knowledge of viamin B-6 and nutritional biochemistry during long-term exercise. Currently there is no clear evidence that long-term exercise increases the loss of vitamin B-6 from the system.
The scope of the study included all rats on a 9 week diet of a blend of 62% carbohydrate, 25% as casein, and 13% as vegetable or animal fat with the b-6 levels mentioned above. Some of the rats were trained to swim and others were sedentary. The swimming protocal was for 1 hour a day, 6 days/week, for 9 weeks. Exercise intensity was increased each week by adding 1% of the rats body weight up, maxing at 6%. While the exercise rats were swimming, the sedentary rats had food withheld for that hour.
Urine samples were collected from both groups of rats as were a collection of blood and tissues. The tissue samples were from the heart, liver, kidney, gastrocnemius muscle, adrenal glands, and the brain. Epididymal fat pads were also removed from the rats to study the effect of exercise and vitamin B-6 intake on fat deposition.
Conclusions showed that training seems to alter vitamin B-6 metabolism as indicated by higher muscle PLP concentrations in the gastrocnemius and reduced liver PLP concentrations in the exercising rats. However, the amounts of b-6 in the other organs were not significantly higher in the exercising rats to conclude that additional b-6 intake is necessary throughtout the body in those that exercise long-term.
What I didn't learn from the study is what role does B-6 play in the muscle? I actually asked myself the follow questions:
If concentrations of B-6 are higher in a trained muscle how, and what part of the muscle, is using the b-6? Is it for contractions? for repair?
It was difficult to seafind b-6 or b-12 specific studies related to muscle metabolism. As I read this study, the authors referenced a few studies done over the years that each show inconclusive evidence that a person who exercises long-term would need to focus on additional intake of vitamin B-6.
I found this study by searching the CR library database PROQUEST.
'Chronic exercise affects vitamin b-6 metabolism but not requirement of growing rats'.
The goal of the study was to investigate exercise-related B-6 vitamer distributition in blood and organ tissue in relation to 3 dietary vitamin b-6 levels: deficient (0 mg b-6), suboptimal (2 mg), or control (7 mg). Authors wanted to understand how blood and tissue B-6 vitamers change is necessary in order to expand knowledge of viamin B-6 and nutritional biochemistry during long-term exercise. Currently there is no clear evidence that long-term exercise increases the loss of vitamin B-6 from the system.
The scope of the study included all rats on a 9 week diet of a blend of 62% carbohydrate, 25% as casein, and 13% as vegetable or animal fat with the b-6 levels mentioned above. Some of the rats were trained to swim and others were sedentary. The swimming protocal was for 1 hour a day, 6 days/week, for 9 weeks. Exercise intensity was increased each week by adding 1% of the rats body weight up, maxing at 6%. While the exercise rats were swimming, the sedentary rats had food withheld for that hour.
Urine samples were collected from both groups of rats as were a collection of blood and tissues. The tissue samples were from the heart, liver, kidney, gastrocnemius muscle, adrenal glands, and the brain. Epididymal fat pads were also removed from the rats to study the effect of exercise and vitamin B-6 intake on fat deposition.
Conclusions showed that training seems to alter vitamin B-6 metabolism as indicated by higher muscle PLP concentrations in the gastrocnemius and reduced liver PLP concentrations in the exercising rats. However, the amounts of b-6 in the other organs were not significantly higher in the exercising rats to conclude that additional b-6 intake is necessary throughtout the body in those that exercise long-term.
What I didn't learn from the study is what role does B-6 play in the muscle? I actually asked myself the follow questions:
If concentrations of B-6 are higher in a trained muscle how, and what part of the muscle, is using the b-6? Is it for contractions? for repair?
It was difficult to seafind b-6 or b-12 specific studies related to muscle metabolism. As I read this study, the authors referenced a few studies done over the years that each show inconclusive evidence that a person who exercises long-term would need to focus on additional intake of vitamin B-6.
I found this study by searching the CR library database PROQUEST.
Monday, October 18, 2010
Exercise and B Vitamins
Vitamin B6 and B12 play important roles in synthesizing red blood cells. Red blood cells carry needed oxygen to the muscles in order for the muscle to continually contract during an exercise session. The abstract below speaks to a study done where a deficiency in the B family of vitamins may have a direct correlation to an individuals ability to exercise at higher intensity. the authors suggest that supplementation be included in the diet if the athlete does not consume adequate foods with B6 and B12. I have done a post on vitamin B12 in vegans which blends in with this information.
Woolf, Kathleen, and Melinda M. Manore. "B-Vitamins and Exercise: Does Exercise Alter Requirements?." International Journal of Sport Nutrition & Exercise Metabolism 16.5 (2006): 453-484. Academic Search Elite. EBSCO. Web. 18 Oct. 2010.
The B-vitamins (thiamin, riboflavin, vitamin B-6) are necessary in the energy-producing pathways of the body, while folate and vitamin B-12 are required for the synthesis of new cells, such as the red blood cells, and for the repair of damaged cells. Active individuals with poor or marginal nutritional status for a B-vitamin may have decreased ability to perform exercise at high intensities. This review focuses on the B-vitamins and their role in energy metabolism and cell regeneration. For each vitamin, function related to physical activity, requirement, and status measures are given. Research examining dietary intakes and nutritional status in active individuals is also presented. Current research suggests that exercise may increase the requirements for riboflavin and vitamin B-6, while data for folate and vitamin B-12 are limited. Athletes who have poor diets, especially those restricting energy intakes or eliminating food groups from the diet, should consider supplementing with a multivitamin/mineral supplement. [ABSTRACT FROM AUTHOR]
Tufts University study related to bone density and Vitamin B12
The Tufts study measured bond density and B12 levels in 2500 men and women who were part of the Framingham Osteoporosis Study. The Tufts study found a direct correlation between low B12 levels and low bone density. Men were lowering in density in the hip and women were lower in density in the spine.
The following is the abstract from a study done at Tufts University. I had a hard time working with the link so decided to show it in full.
Vitamin B12 Linked to Bone Health vs. Osteoporosis
The following is the abstract from a study done at Tufts University. I had a hard time working with the link so decided to show it in full.
Vitamin B12 Linked to Bone Health vs. Osteoporosis
Vitamin B12, found in dairy products, meats, poultry and fish as well as in many fortified cereals, may be an important weapon in your battle against osteoporosis. New research at Tufts' Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) has uncovered a positive association between vitamin B12 and bone health.
The Tufts researchers measured bone mineral density-a gauge of bone quality--and vitamin B12 levels in more than 2,500 men and women participating in the Framingham Osteoporosis Study. They found that both men and women with low vitamin B12 levels also averaged lower bone mineral densities than those with higher levels. The men with low vitamin. B12 levels had significantly lower bone density in several areas of the hip, and the women low in B12 had particularly low bone density in the spine. Low bone density puts people at increased risk of the bone-weakening disease of osteoporesis.
"This is the first large-scale study of its kind to show an association between low vitamin B12 and low bone mineral density in men, and it confirms other reports of this association in women," says Katherine Tucker, PhD, director of the HHNRCA's Dietary Assessment an Epidemiology Research Program. "It shows that getting enough vitamin B12 from meats, poultry, fish and dairy products may be important for both men and women in maintaining strong bones."
Some individuals, particularly older people, have difficulty absorbing vitamin B12 from foods, however. So, Tucker adds, "inclusion of breakfast cereals fortified with vitamin B12 or use of vitamin B12 supplements offers additional protection."
Exactly how B12 is linked to bone density is unknown, as is the ultimate significance of B12 to bone health.
According to a recent surgeon general's report, some 10 million Americans age 50 and older already have osteoporosis, with another 34 million at risk. As the population ages, those numbers are expected to grow by 2020 to 14 million plus 47 million more at risk-half of all Americans over 50.
"Osteoporosis is becoming a much greater issue now that people are living so much longer," says Tucker, who was the lead author of the study, published in the Journal of Bone and Mineral Research. "Our study provides support for a way in which people can actively lower their risk of osteoporosis and help to preserve quality of life."
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