Along with muscle building after a workout- it is important to get the right recovery drink or food combination  to not only build muscle but to also improve your long term health.  In this study from Clinical Nutrition,  they compared insulin responses after certain combination of drinks.  They found the combination of carbohydrate along with amino acids such as leucine have an improved insulin response.  Why is this important?  An improved insulin response can make you less resistant to metabolic syndrome,  and also improves your recovery after a workout.

What are the solutions?  Pick the right recovery drink or bar that DOES have the right combination of Leucine and Carbohydrates to help you recover faster and build muscle.

For ideas on products- please contact me or check out these muscle building products Metaboliq Products.

Mark Elliott, MD

As someone who does shift work on a regular basis (yes after 25 years I am still doing my share of night shifts in the Emergency Department), proper sleep can be hard to obtain and sometimes supplements are needed.

Qivana has finally created an All Natural Sleep Supplement  with the best combination of scientifically proven ingredients, developed by Dr. Isaac Eliaz.

3 Main ingredients include Honokiol Extract,  L-Theanine, and Melatonin.

Purchase Retail or Wholesale

Honokiol Extract from a blend of Honopure  - Supports a healthy mood and restful sleep.  Also supports gentle relaxation and a sense of calm.  Also shown to promote antioxidant activity and may help decrease oxidative stress, with potent free radical scavenger 1,000 time more effective than Vitamin E.

L-Theanine- shown at levels provided- 50 mg- to significantly relax the mind as proven through sleep studies.

Melatonin-  this has been shown to adjust our awake and sleep cycles- and also act as an antioxidant.  Our levels naturally decrease with age resulting in the need for supplementation.

Finally all of these components are combined in a single product called Qore PM by Qivana.

Just Link on the picture above to purchase,  or contact me for purchasing and product details.

Mark Elliott, MD

Prof ID# BA03116

A friend recently called a said she was diagnosed with B-12 deficiency.  She had 2 simple questions-  why does it matter and how do I fix it?

First-  Why does it matter?

Simply stated -  B-12 or Cobalamin works with Folate to synthesize or make your DNA and your red blood cells.  It also works to support the myelin sheath – that is the covering which insulates your nerves and makes your nerves work more efficiently.

If you B-12 levels are low, it can lead to anemia (low red blood cell levels)  but also lead to other symptoms including fatigue, numbness, tingling, memory loss and even dementia.  Levels less than 400 pg/ml are felt to be deficient.

How do I fix it?

First of all-  it is supplied in animal products and deficiency is a result of perhaps being a vegetarian, or a result of poor absorption through the GI tract.  Also if you have intestinal inflammation or use antacids on a regular basis you are at risk of deficiency.

Because absorption can be a problem, b-12 shots or sublingual doses are most preferable.

How much do I need?

If depends on how low you are to start with, but according to Bope & Kellerman: Conn’s Current Therapy 2013, 1st ed.-  if you are documented to be low-   start with 1 mg per day sublingual for at least one month-  then maintenance of 1/2 mg daily, but safe to continue 1 mg daily if needed.

So where do I get this?

You can try your local natural vitamin store- but I found my Physician Physiologics source is extremely economical after my discount to clients:

Physiologics:   Just choose the B Complex Liquid with B-12   , use Professional ID # BA03116   for less than $5 per month delivery providing  more than 1mg of B-12 sublingual (liquid under the tongue) daily.

Thanks for reading and let me know how I can help by Contacting me:

Mark Elliott, MD

You have heard of the importance of Vitamin D for your bone health, but it is time to realize the importance of this extremely inexpensive vitamin for your overall health.

We know vitamin D is made naturally through sun exposure, and that it helps with the absorption of calcium in your intestine.

Were you aware however of the other multiple benefits?  Simply based upon this New England Journal of Medicine review by Dr. Holick, its other benefits are  numerous:

Reducing Hip Fractures: 43% decrease in hip fractures in elderly women.   

Decreased Falls:  Nursing home residence with 72% decreased risk of falls.

Increased Immunity:  Most tissues and cells have vitamin D receptors, and adequate levels of Vitamin D are shown to increase your immunity against disease.

Decreased Cancer:  Population studies show if your Vitamin D levels are LOW- you have an  increased risk of colon, breast, and prostate cancer .  Low levels also resulted in a 2.5 times higher risk of colorectal cancer during an 8 year study.

Decreased MS:  Women taking at least 400 IU daily had a 42% decreased risk of developing Multiple Sclerosis.

Decreased Diabetes in Children:  A study of 10,000 children given 2,000 IU daily during their first year of life had an 80% decreased risk of developing type 1 diabetes.

Lower Blood Pressure:  Decreased hypertension associated with higher Vitamin D levels.

So how much should you take?

Babies who are breast feeding should have 400 IU per day of Vitamin D3 as they are naturally deficient.  Children should also continue 400 IU per day as a safe range.

I personally take 5,000 IU per day to maximize benefits- but all adults should have 2,000 IU per day as an extremely safe amount.

So what are your excuses?

Where do I get it?

You can get Vitamin D3 almost anywhere-  but I suggest my Physician source through the company Physiologics- Less than $3 per month- Just use this link to compare pricing.

Any Questions-  feel free to Contact Me- and I am hoping this will be one tool to help you improve your health!

Mark Elliott, MD

Qivana has created a Peanut Butter Bar- made of whey protein, 200 calories- with 15 grams Protein and 14 Grams Carbohydrates!   We have previously discussed ratios (see Blog on Snacks) – and if you can keep any snack to a 1:1 ratio of  Carbs: Protein- then that is a fat burning snack!  It prevents your insulin from spiking and allows you to burn fat and preserve muscle.

Furthermore- the bar is fortified with Leucine- which has also been shown to be a key amino acid to help preserve muscle while you are burning fat.

Finally- the taste-  both my wife, my sister-in-law, and our trainer have stated that this is the best snack bar they have ever tasted!

Free Give-Away:

I am so confidant in the quality of this bar for weight loss, maintenance and muscle preservation- that your reward for reading this blog  is as follows:

Anyone making  ANY purchase of my “Physiologic Supplements” or any of my “Weight Loss Products”- including the Metaboliq Peanut Butter Bars – AND CONTACTS ME  mentioning this offer- will receive One Free Box of Qivana Peanut Butter Bars.*   You must contact me,  let me know about your purchase- and I will send you a box- $50 value.

Why am I doing this? – because I have never seen a more valuable product to help you meet your goals on any level of preventative health- which includes weight loss, maintenance, or simply living better!

Regards-  Mark Elliott, MD

*One offer per household

Use it yourself- or Promote to Clients and Build a Business!

Free Offer- See end of Blog for Details!

Why do you need Nitric oxide-  for Cardiovascular support.  Used for decades by Body Builders using only one pathway- L-Arginine.  This new product uses ALL the proven pathways to increase Nitric Oxide and also provides a home system to check your own levels.

Read more for details or just watch the You Tube Presentation. See End of this Blog for Free Offer!

Click here to view the video on YouTube.

In 1998 the Nobel Prize for Medicine was awarded to Robert F. Furchgott, Louis J. Ignarro and Ferid Murad   for their discovery of Nitric Oxide.  Nitric Oxide was found to regulate smooth muscle which controls blood vessels, hypertension and blood flow.

• PRIME contains all-natural ingredients.
• The proprietary blend of ingredients is specially formulated to optimize N-O production and restore balanced levels of N-O.
• PRIME supplements nitrate levels rather than only providing L-arginine to stimulate N-O production.
• PRIME Nitric Oxide Activator contains special ingredients that boost nitrite reductase activity, enhancing conversion of nitrite into N-O.
• The product contains several strains of oral probiotics, required for the conversion of nitrate to nitrite.
• PRIME makes use of a novel N-O Instant Indicator, the first scientific measurement of total body Nitric Oxide availability.

Why is this important?  The following are published benefits of Nitric Oxide:

• Maintenance of healthy blood pressure levels.

• Improvement in circulation by signaling arterial smooth muscle to relax, dilating blood vessels.

• Prevention of premature cardiovascular aging by improving blood vessel health.

• Improvement of sexual functioning by increasing blood flow to penile and vaginal tissues.

• Support for neuronal communication, memory processes, and overall cognition.

• Improvements in energy, mood, and general feelings of well-being.

Bottom Line- there have been NO2 products out for years, however a new delivery system to increase your NO along with a way to actually measure results have now been developed.

So finally- why am I excited about this product?  Because for the first time it is generated by all the major pathways and comes with its own detector!

How do you get started and get free product?

1) Free One Month Supply with First Purchase of Nitric Oxide- applies to both wholesale and retail purchase!

2) Purchase retail at this link:  Prime Retail Purchase

3) Or Purchase Wholesale at this link-  Choose Prime No Activator Wholesale Purchase!

4) For free one month supply with first purchase- Contact Me for questions or to notify me of purchase - and free one month supply will be on its way- delivered to your home.

-Mark Elliott, MD

The problem with our diets is clearly too many carbs.  This leads to spikes in your insulin and eventually pre-diabetes or metabolic syndrome!  To correct this process all you need to do is watch your ratios of Carbs and Proteins with these principles:

1) Make sure every meal has 1/3 Protein visually, 1/3 “Smart Carbs” and 1/3 “Starchy Carbs” on your plate. (This is the Plate Look)  Details of these food groups are in the attached Food Guide.

2) Any Meal with Carbs no more than twice the Protein in grams can help you lose weight.  However- if you are not exercising much- than the meal should have no more than 1.5 grams of Carbs to every gram of Protein.

3) Any Snack should have equal Carb grams to Protein grams to make it a fat burning snack!

Use these principles on this chart and enjoy your success!

As always- feel free to contact me for more information or to start with our recommended Protein Supplements or Protein Bars-  Or feel free to “Like Me” on my Facebook Page.

-Mark Elliott, MD

The problem with our refined grains- is the grains are crushed and then used in processed foods such as cereal, pizza, crackers and cakes.  The average American consumes about 10 servings of refined grains daily- while our true metabolic need is actually zero.  So why worry so about these crushed grains?  The issue again is these crushed grains digest faster and cause blood sugar to spike.  Wheat flour is especially a problem because it most easily turns into sugar.  The result?  A spike in insulin, paving the way for insulin resistance which leads to diabetes and weight gain.

Here is a list of problems with our current consumption of processed grains- especially wheat:

1. Current processed wheats produce a substance called Gliadin which can increase appetite.
2. Just 2 slices of bread made from whole wheat flour can raise your blood sugar higher than six tablespoons of sugar.
3. Refined grains are packed higher in calories than whole grains leading to our obesity epidemic.
4. Metabolic Slowdown occurs- where the body goes into fat storing mode and away from muscle burning when eating these refined products alone.
5. High sugar spikes caused by these processed grains leads to glucose spikes and inflammation.
6. Loss of fiber becomes an issue- where 80% of the fiber is lost in the processing of these grains.  As a result your gut health suffers.
7. Processed grains also have higher gluten content leading to some food allergies.

So what should you do?

1. First- stick with the principles of our own Weight loss program and try to keep your Carbohydrate to protein ration always at less than 2:1 with each meal or snack.
2. Try Whole kernal grains when possible- wild rice, quinoa, millet, hulled barley.
3. Choose sprouted grain breads.
4. Stick with truly whole grain flours- these are still processed- but better than white flour.  Try those with a variety of grains- barley, buckwheat, oats.
5. Minimize Gluten Free- as the substitutes like potato flour and rice flour may digest as easily as wheat flour and cause the same issues.
6. Try going flour free for a few days to increase your fiber and give your gut a break- do this by increasing your dark leafy greens, squash, sweet potatoes, nuts, seeds and legumes.

Why again should I care about this?

Repeated research keeps showing us that watching your ratios of carb to protein and minimizing your sugar spikes will lead toward natural weight loss, avoid diabetes and lead toward an improvement in your health.

For more details on this subject- please see the entire article by Catherine Guthrie in Experience Life magazine.

As always- feel free to contact me to get started on your own lifestyle improvement plan.

Mark Elliott, MD

For our program- there are only 2 major goals:

1) Carb to Fiber ratio-  anything with a carb to fiber ratio less than 6 meets our standard of a “Smart Carb” and can be eaten without much worry of spiking your insulin level.  (No more than 6 carbs for every gram of fiber)

2) Carb to Protein ration- anything with this ratio of 1.5 or less meets the goal of a potential weight loss food.  (No more then 1.5 carbs for every gram of protein)

This recipe for the Skinny Muffin- from the Dr. Oz show with original source from The belly Fat Cure – and  forwarded to my by my client Pam-  meets both our standards!

From Pam:   Skinny Muffin:

Found this in my internet travels from a recent Dr Oz show. What do you think?
Jorge’s Skinny Muffin
Traditional energy bars are often packed with sugar, which can cause a spike and a subsequent crash. These muffins are designed to provide sustainable energy that lasts through lunch, thanks to coconut oil, a healthy fat that’s good for your brain, fiber-rich flaxseed and egg protein.

Ingredients
Makes one serving

1/4 cup ground flax
1 tsp baking powder
2 tsp cinnamon
1 tsp coconut oil
1 egg
1 packet stevia

Directions
Mix all ingredients together in a mug and microwave for 50 seconds. Allow to cool to a safe temperature and enjoy!

Calories 275
Fat 17.7 gm
Sat Fat 6.1 gm
Chol. 163.7 mg
Prot 11.7 gm
Sodium 245.2 mg
Fiber 10.4 gm
Carbs 14.5 gm
Sugar .2 gm
Calcium 330.4 mg

As you see- the Ratios are great-  Carbs to Fiber= 1.4 and the Carbs to protein equals 1.2-   so this can be used as a weight loss tool and as a snack!

Usually however- we suggest snacks stay under 200 calories-  so 1/2 of a muffin would be best.

Revision:

Original version felt to be too bitter-  Try this version from Pam:

Tried it again with these ingredients : One egg, 2 packets Stevia, 1/4 cup unsweetened apple sauce, 1/2 teaspoon vanilla, cinnamon, cloves, and nutmeg sprinkled in, one teaspoon finely chopped walnuts, one tablespoon raisins, 1/2 teaspoon baking powder, and two tablespoons of the ground flax seed. Cooked in microwave for 1 min 20 seconds. MUCH better tasting with no bitterness, very moist, ate half of it. Also if you do this use a LARGE mug because it will overflow a regular size coffee mug.

Ratios:  284 Calories/  16 gm carbs/ 11gm protein/ 5 grams fiber.   All still within healthy ratios especially if you use 1/2 muffin as a snack.

Enjoy and feel free to Contact Me with more recipes-  or “LIKE” me on my facebook page to follow more recipes and for education.

Mark Elliott, MD

“Dear Friend: (Yes, she has a name, just did not want to tell everyone)

I looked up the movie Fat,Sick and Nearly Dead.  I watched the trailer.  That was enough to convince me!
I promote the concept of lots of vegetables.  I however do not believe in juicing them as doing so removes a large amount of the fiber. Fiber  is one of the most important components in our diet.

Fiber helps to regulate our digestive system for starters.  It also helps absorb toxins and byproducts from pharmaceutical drugs.

Our intestines assist the liver as well as our immune system.
Fiber also helps regulate and lower cholesterol.  Part of this is done by trapping dietary fat and also taking the load off the liver and pancreas.
Fiber also helps to promote weight loss by regulating appetite because it helps promote  a feeling a satiety and increases our metabolic rate.

One of my issues has been getting the vegetables from the refrigerator bin to my mouth.  I’d buy them religiously but throw them out come trash day.
I think the prep time and chewing when I’m tired was the biggest factor for this waste of food and money.
This has been a constant frustration and guilt issue for me.

I had a light bulb moment.  The movie helped me realize I could easily drink my vegetables.
I have a Vita Mix blender .  It grinds the whole veggie.  I just add water.  It also helps break the fiber down so you system can handle it.
I seem to be handling the veggies without intestinal upset. (not to be gross-  but no gas or diarrhea)
I am making a vegetable drink with 1 cucumber, 1 tomato, 4 sticks of celery, 2 carrots, Swiss Chard, 1 red pepper, 2 handfuls of baby greens and a dash of Tabasco and sea salt.
I don’t peel any of them. I do remove the seeds from the pepper and chop the end off the cucumbers.  I plan on changing it up to include different veggies. This gives me 2 drinks.

I am on day 4 .  I feel confidant I can maintain this type of regime.  The clean up is just swishing the machine out.  No pulp filter to clean.

I wanted to share this with you before you went out and bought a juicer. If you have a high power blender it could probably do the job.  If not you should look into getting a Vita Mix machine.
My girlfriend gave me mine 10 years ago.  I had used it for fruit smoothies but not veggies.

I can’t explain why I never mixed vegetables with it.  I feel rather foolish for having not.

I’m excited as I already feel better.

Love You- Carol!

Hope you enjoy this advice as it is truly working and a great way to get your veggies and fiber!

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