Friday, January 24, 2014

BMR calculator

BMR Calculator

The BMR calculator below will provide you with your own unique BMR based on your gender, height, weight, age and activity level.
To understand the power of this simple calculator, you first need to understand that the number of calories that your body burns each day to remain at your current weight is referred to as your basal metabolic rate – your BMR.
Losing Weight With The BMR CalculatorThe next important concept is that 1 pound = 3500 calories. So if you are trying to lose weight, keep in mind that cutting 500 calories per day equals 3500 calories per week – which means you lose 1 pound per week.
When you use the bmr calculator below, obviously your gender, age, height and weight are known values. The one thing that can vary is your activity level.
Please be sure to ‘play’ with the activity level button - it will open your eyes as to how movement, exercise and a generally higher activity level can dramatically help you lose weight.

.......PLEASE CHECK THIS WEBSITE FOR FINEST INFO ON BMR online calculator & DIET that work advices .....

Wednesday, August 28, 2013

Top 12 Reasons to Use Carnitine

Taking carnitine with omega-3 fish oil is one of the simplest things you can do to lose weight and raise your energy levels. The cool thing about carnitine is that by elevating the amount of carnitine stored in your muscles, you will see improvements in your quality of life. Fat loss and more energy are two of these benefits, but taking carnitine is known to improve all of the following:
•    High-intensity work capacity
•    Increase athletic performance
•    Speed your recovery from intense exercise
•    Make your brain work better
•    Prevent oxidative stress that leads to longer term health problems such as cardiovascular disease, diabetes, and chronic inflammation

A recent study in The Journal of Physiology provides groundbreaking evidence that carnitine supplementation can improve athletic performance, something that researchers have had trouble proving for years. Emerging research on the benefits of carnitine for health in conjunction with evidence that clarifies the best ways to take carnitine (insulin must be present in the body for carnitine to be delivered into the muscle), make it time to revisit this amino acid. Let’s look at the top ten health benefits of elevating your carnitine levels with a focus on achieving optimal body composition.

1)    Take Carnitine to Burn Fat: The Basics
Carnitine is an amino acid composite that is made from lysine and methionine. There are a couple of different forms of carnitine, such as acetyl-L-carnitine and L-carnitine tartrate, and we’ll look at which forms you should be taking and when. In this article, unless otherwise stated,  “carnitine” will be used to refer to L-carnitine tartrate.

Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response.
2)    Pair Carnitine and Omega-3 Fish Oils For Fat Loss
For carnitine to be effective, you need to ensure you have adequate levels of omega-3 fish oils in the body. In order for your body to actually “load” carnitine that you take in supplement form into the muscles where you want it, it has to be accompanied by insulin.
Omega-3 fatty acids come into the equation because they will improve the health of every cell in your body if you get enough of them. The cells are made up of two layers of lipids or fats, which will be composed of good fats or bad fats depending on the type you eat. If the cell lipid layers are made up of omega-3s, the cell will be generally healthier, and it will also make them more sensitive to insulin. Having your cells be more sensitive to insulin allows your body to get the most energy production out of supplemental carnitine.
I mention this relationship between omega-3s and carnitine because you won’t optimally benefit from taking carnitine unless you have already attended to your omega-3s. In working with obese clients, I’ve found that using high doses of fish oil with carnitine tartrate will allow the fat to start to come off.
Omega-3s increase metabolic rate by increasing cell activity and fat burning. Carnitine is the delivery system for long chain fatty acids such that the less carnitine you have in the body, the fewer fatty acids that get into the cell, meaning you don’t burn them for energy. Instead, the fatty acids go into a depository and are stored as fat. By elevating carnitine, fat burning increases and you give the cell the right genetic machinery to raise metabolism. You’ll have more energy, feel more motivated, and any excess fat begins to come off.
3)    No Need For Carbs: Carnitine with Omega-3s for Fat Loss
The new study in The Journal of Physiology, which I will highlight below starting with #5, showed that taking carnitine with carbs is effective for elevating muscle carnitine levels and improving athletic performance. But carbs aren’t necessary as long as you get adequate omega-3s. A study in the Annals of Nutrition and Metabolism showed that combining carnitine, omega-3s, and polyphenols resulted in lower blood lipid levels and better cellular energy production, which has the implication of fat loss if the study had been of longer duration—it was only 12 weeks.
Researchers found that triglycerides were lowered by 24 percent and free fatty acids decreased by 29 percent compared to a placebo group that had no changes. These changes indicate healthier markers of cholesterol, better energy use, and fat burning that will lead to fat loss. Additionally, genes that increase fat burning in the body were “activated” indicating a better metabolic profile. Take note that the polyphenols were included to raise antioxidant levels and fight oxidative stress that leads to chronic inflammation and poor cardiovascular health, among other things. They are not necessary for the carnitine to work its magic.
4)    Carnitine Fights Visceral Belly Fat
Visceral belly fat is one of the toughest fats to lose once you’ve got it, and it causes numerous health problems. Once you begin to gain visceral fat around the belly, it will lead to fat gain within the organs such as the liver, the heart, or even in muscle. Fat gain in the liver leads to non-alcoholic fatty liver disease, while epicardial fat is a type of visceral fat that is deposited around the heart and is considered a metabolically active organ, altering heart function.
Raising your carnitine levels will fight this visceral fat gain because it increases fat burning, which has the effect of taking triglycerides and low-density lipoproteins out of the system so that they don’t build up causing high cholesterol and atherosclerosis. A new research study in the journal Food and Chemical Toxicology illustrates this. Researchers gave a carnitine supplement to mice who were fed a high-fat diet in order to make them gain weight. In comparison to a group of mice fed a placebo, the carnitine group gained substantially less visceral and subcutaneous fat (fat that is right below the surface of the skin that you can pinch with your fingers). The placebo group exhibited the beginning stages of non-alcoholic fatty liver disease and atherosclerosis, neither of which were evident in the carnitine group.
5)    Take Carnitine To Improve Performance
The study in The Journal of Physiology is the first to show that muscle carnitine content can be increased in humans through diet . Once carnitine is elevated, metabolism in the body is dependent on the intensity of exercise, allowing for better energy use and performance.
Researchers gave a placebo or a supplement of carnitine tartrate and carbs (2 g carnitine with 80 g of carbs twice a day) to experienced athletes who were training for a triathlon three to five times a week. At various points throughout the study subjects performed the following exercise tests: two thirty-minute repeated bouts of exercise (the first at 50 percent of maximal oxygen uptake and the second at 80 percent), followed by an all-out 30-minute performance trial.
After 24 weeks of supplementation, the carnitine group increased performance from baseline by 11 percent in the exercise trials compared to no improvement in the placebo group. Participants who took carnitine also rated the trial and the exercise bout they performed at 80 percent of max to be easier than at baseline, while the placebo had no difference in rating of perceived exertion (RPE).
Two key points from this study are essential for making carnitine supplementation effective at elevating performance. First, it takes a long supplementation period to raise muscle carnitine levels and reap the benefits of improved energy production. In this study after three months there were no changes in performance or RPE from baseline, but after 6 months those improvements were pronounced and statistically significant. Somewhere between 3 and 6 months is the magic number, meaning taking carnitine is a lifestyle supplement just like omega-3s are.
Second, carnitine doesn’t accumulate or “load” in muscle unless accompanied by high insulin concentrations. This explains why many previous studies have NOT shown increases in muscle carnitine after taking it in multi-gram doses. In this study the carnitine was taken with carbs because the carbs triggered insulin release, which allowed the carnitine to load into the muscle. Take note that there is a big focus in the health world on minimizing insulin secretion from carbs for optimal body composition. This is critical, but be aware that insulin is actually a potent anabolic hormone if the cells are sensitive to it and if appropriate levels are present.
Pairing carnitine with carbs is one option, but as shown in #3, carnitine can also be paired with omega-3s, which may be more appropriate for individuals whose primary goal is to lose fat. In my experience, best fat loss results come from a 5 to 1 ratio of omega-3s to carnitine. If you’re taking 20 grams of omega-3s, you’d pair it with 4 grams of carnitine. But, if you’re more conservative with your omega-3 supplementation, you can start with 1 to 2 grams of carnitine and work up to 4 grams, which was the dose used in this study.
6)    Increase Work Capacity With Carnitine
Another benefit of raising carnitine levels is that you’ll have a greater work capacity, but it will not feel as physically difficult.  You’ll be able to lift more weight, complete more reps, or run faster and longer, but with more ease. This is because higher muscle carnitine levels help decreases pain, muscle damage, and markers of metabolic stress from high-intensity exercise by decreasing lactic acid production.
A higher level of carnitine increases energy production, but it also has the effect of accelerating muscle buffering by maintaining the pH of the muscle and minimizing the accumulation of hydrogen ions.  Basically, carnitine helps eliminate the byproducts of intense exercise that cause pain and muscle damage (the burning you may feel when training hard), allowing you to work harder.
In the Journal of Physiology study, results show how higher muscle carnitine levels increase work capacity by reducing lactate accumulation in the muscles. Following the exercise bout at 80 percent of maximal, muscle lactate buildup was 44 percent lower in participants that supplemented with carnitine compared to the control group. Following the exercise bout at 50 percent of maximal, the carnitine group used 55 percent less muscle glycogen than the control group indicating that they burned more fat for fuel and had improved energy production. ??
The combination of less lactate buildup and greater fat burning in the two exercise bouts allowed the carnitine group to increase work output by 35 percent, while having a lower RPE.  In simple terms, taking carnitine is a no-brainer if you want to improve body composition by burning more fat and be able to train at a higher level!
7)    Enhance Recovery with Carnitine
Take carnitine to speed both short- and long-term recovery from intense training and you’ll have less pain, soreness, and feel more energized. Muscle lactate buildup is a limiting factor that inhibits performance and causes muscle pain, meaning that if you produce less of it and are able to clear it faster, you will have a faster recovery.
Taking carnitine will also support an anabolic response to exercise by up-regulating the androgen receptors, which will “help to mediate quicker recovery,” according to one research group. Two studies led by William J. Kraemer tested the hormonal response to taking carnitine tartrate. In one of these studies, supplementing with carnitine for 21 days produced an increase in the resting content of the androgen receptors that bind with testosterone, indicating a better anabolic environment. Following resistance exercise, participants also had increased androgen receptor content that indicated greater cellular uptake of testosterone and increased protein synthesis. Enhanced protein synthesis allows tissue that was damaged during training to regenerate faster and speed recovery.
The second study also had participants take carnitine or a placebo for 21 days and found that after intense resistance training, the carnitine group had reduced muscle tissue damage (assessed by MRI) and increased IGFBP-3 levels (a binding protein that promotes tissue synthesis). Researchers suggest carnitine supplementation helps promote recovery  by producing “more undamaged tissue, (and a) greater number of intact receptors that would be available for hormonal interactions.”
8)    Improve Cognitive Performance with Acetyl-L-Carnitine and Increase Motivation
A form of carnitine called acetyl-l-carnitine will give you superior brain function and increase motivation, meaning it’s a great supplement for people who want to lose weight but feel unmotivated to exercise. Acetyl-l-carnitine helps DHA omega-3 fish oils work their magic on the brain—just like carnitine tartrate, this form needs to be taken with omega-3s in order to facilitate fat burning for energy in the brain.

Acetyl-l-carnitine is a powerful antioxidant and can detoxify the brain of heavy metals. I suggest pairing it with Alpha Lipoic Acid along with DHA because all together they support dopamine levels, while increasing attention span and motivation. For depressed people or those who need to lose weight, it works wonders on motivation and self-initiative, both with training and work-related tasks. And by taking acetyl-l-carnitine, you’ll still benefit from improved energy, physical performance, work capacity, and a speedy recovery, all benefits to help you achieve a lean physique.
A number of research studies support the use of acetyl-l-carnitine for a better brain. For example, a new study in the Scandinavian Journal of Gastroenterology found that giving patients with liver dysfunction acetyl-l-carnitine significantly improved their physical function, general health, overall mood, and well-being. They also reported less depression and anxiety.
9)    Prevent Diabetes and Improve Insulin Health With Carnitine
Carnitine is emerging as a supplement that can prevent diabetes because of how it improves fat metabolism. It can counter the diseases of metabolic syndrome by preventing  atherosclerosis, and supporting cardiovascular health, while inducing fat loss.
Plus, raising carnitine levels will fight related diabetes factors because it has antioxidant properties, meaning it abolishes free radicals and reduces oxidative stress.  The key to improving your insulin health and losing fat with carnitine is to understand that the following interrelated factors must be present for this method to be effective:
A)    Take carnitine with omega-3 fish oils. Remember, a 1 to 5 ratio is suggested.
B)    Adopt this supplementation protocol as a lifestyle habit, not a one time thing. Research shows androgen receptors are up-regulated after three weeks, triglycerides are improved after three months, but muscle carnitine level isn’t elevated for close to six months.
C)    A high-protein diet and exercise will make it much more effective
10)    Carnitine Supplementation Counters Cachexia or Wasting Disease
Raising carnitine levels can counter cachexia or wasting syndrome that is associated with diseases including cancer, AIDS, heart disease, and lung disease. Although this is not a common problem among the Poliquin readership, it should be mentioned here because carnitine supplementation is able to restore metabolic parameters in individuals with cachexia and thereby help fight the progression of life-threatening diseases.
Cachexia is characterized by progressive weight loss, muscle loss, cognitive decline, poor insulin health, inflammation, and poor organ function, among other things. Emerging evidence shows that in patients with cancer cachexia, carnitine is depleted and metabolism is impaired. A new study in Nutrition Journal  found that giving carnitine to men with pancreatic cancer who were suffering from cachexia improved their lean mass, increased energy metabolism, and improved their quality of life. Using carnitine produced a trend to increased survival over the course of the study and towards reduced hospital stays.

11)      Take Carnitine to Improve Male Fertility
Having adequate carnitine levels has been shown to be necessary for male fertility. One study found that fertile males had higher levels of carnitine and this was associated with healthier sperm. The men who were classified as infertile had lower carnitine and compromised sperm health. This study suggests that ensuring you have get adequate carnitine in conjunction with healthy lifestyle practices can support fertility.

12)      Use Carnitine for Better Skin
A topical carnitine cream can improve the health of your skin by decreasing the amount of oil released by the pores. A new study in the Journal of Cosmetic Dermatology found that a carnitine cream increased the amount of fat that entered the cell, which decreased the oil secreted by the skin. This led to less oily skin and a smoother overall appearance. It also indicates the value of using carnitine to improve the transport of carnitine across the cellular wall to be burned for fat because Beta fat oxidation, or burning, was enhanced.
Acetyl-L-carnitine is an amino acid (a building block for proteins) that is naturally produced in the body. It helps the body produce energy.

Acetyl-L-carnitine is used for a variety of mental disorders including Alzheimer'sdisease, age-related memory loss, late-life depression, thinking problems related toalcoholism, and thinking problems related to Lyme disease. It is also used for Down syndrome, poor circulation in the brain, cataracts, nerve pain due to diabetes, nerve pain due to drugs used in the treatment of AIDS, and facial paralysis.

Some men use acetyl-L-carnitine for infertility, symptoms of “male menopause” (lowtestosterone levels due to aging), and a disease of the penis called Peyronie’s disease.

The body can convert L-carnitine to acetyl-L-carnitine and vice versa. But, no one knows whether the effects of acetyl-L-carnitine are from the chemical itself, from the L-carnitine it can make, or from some other chemical made along the way. For now, don’t substitute one form of carnitine for another.

How does it work?

Acetyl-L-carnitine helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes.

Possibly Effective

  • Improving memory problems in elderly people.
  • Improving memory in people who use alcohol excessively. Taking acetyl-L-carnitine seems to improve memory in 30-60 year-old people whose use of alcohol has produced long-term thinking problems.
  • Reducing nerve pain (neuropathy) caused by diabetes. Acetyl-L-carnitine reduces pain best in people who have not had diabetes for a long time or who have poorly controlled type 2 diabetes.
  • Treating Peyronie’s disease, a connective tissue disease in men. Acetyl-L-carnitine seems to be more effective than a drug called tamoxifen for reducing pain and slowing worsening of the condition.
  • Treating male infertility caused by inflammation of some reproductive organs and tissues (prostate, seminal vesicles, and epididymis). Taking acetyl-L-carnitine by mouth, along with L-carnitine for 6 months, seems to increasesperm count and sperm movement. The carnitines are used following 2 months of treatment with non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin.
  • Treating symptoms of age-related testosterone deficiency (“male menopause”). Taking acetyl-L-carnitine by mouth along with propionyl-L-carnitine seems to help symptoms related to declining male hormone levels. This combination taken for 6 months seems to improve sexual dysfunction, depression, and fatigue in much the same way the male hormone testosterone does.
  • Improving blood flow to the brain. Administering a single dose of acetyl-L-carnitine intravenously (by IV) seems to produce short-term improvements in blood flow in the brains of people who have poor blood circulation in the brain.
  • Treating Alzheimer’s disease. Acetyl-L-carnitine is more likely to help those with early-onset Alzheimer’s disease who are less than 66 years of age and have a faster rate of disease progression and mental decline.

Insufficient Evidence for:

  • Depression. Some research suggests acetyl-L-carnitine might improve mood and decrease depression in elderly people.
  • Muscle weakness caused by medications taken for HIV disease. Some research suggests acetyl-L-carnitine might help relieve muscle weakness caused by some HIV treatments.
  • Down syndrome.
  • Thinking problems related to Lyme disease.
  • Cataracts.
  • Other conditions.
More evidence is needed to rate the effectiveness of acetyl-L-carnitine for these uses.
Acetyl-L-carnitine is LIKELY SAFE for most adults. It can cause some side effects including stomach upset, nausea, vomiting, and restlessness. It can cause a "fishy" odor of the urine, breath, and sweat.

Special Precautions & Warnings:

Pregnancy and breast-feeding: Not enough is known about the use of acetyl-L-carnitine during pregnancy and breast-feeding. Stay on the safe side and avoid use.

Under-active thyroid (hypothyroidism): There is some concern that acetyl-L-carnitine might interfere with thyroid hormone. Don’t use acetyl-L-carnitine if you have an under-active thyroid.

Seizures: An increase in the number or seriousness of seizures has been reported in people with a history of seizures who have used L-carnitine by mouth or by IV (intravenously). Since L-carnitine is related to acetyl-L-carnitine, there is a concern that this might also occur with acetyl-L-carnitine. If you have ever had a seizure, don’t take acetyl-L-carnitine.

Major Interaction Do not take this combination

  • Acenocoumarol (Sintrom) interacts with ACETYL-L-CARNITINE
    Acenocoumarol (Sintrom) is used to slow blood clotting. Acetyl-L-carnitine might increase the effectiveness of acenocoumarol (Sintrom). Increasing the effectiveness of acenocoumarol (Sintrom) might slow blood clotting too much. The dose of your acenocoumarol (Sintrom) might need to be changed.

Moderate Interaction Be cautious with this combination

  • Warfarin (Coumadin) interacts with ACETYL-L-CARNITINE
    Warfarin (Coumadin) is used to slow blood clotting. Acetyl-L-carnitine might increase the effects of warfarin (Coumadin) and increase the chances of bruising and bleeding. Be sure to have your blood checked regularly. The dose of your warfarin (Coumadin) might need to be changed.

The following doses have been studied in scientific research:

  • For Alzheimer’s disease: 1500-4000 mg daily, usually divided into two or three doses during the day.
  • In age-related memory loss: 1500-2000 mg daily.
  • For depression in the elderly: 1500-3000 mg daily in divided doses.
  • For male infertility:
    • 1 gram of acetyl-L-carnitine plus 2 grams of L-carnitine daily.
    • 4000 mg daily has been used to improve sperm function.
    • For male infertility secondary to abacterial prostatovesiculoepididymitis: acetyl-L-carnitine 500 mg plus carnitine 1 gram every 12 hours has been used following 2 months of treatment with nonsteroidal anti-inflammatory drugs.
  • For Peyronie’s disease: 1 gram twice daily for 3 months.
  • For symptoms of age-related testosterone deficiency: 2 grams of acetyl-L-carnitine plus 2 grams of propionyl-L-carnitine daily.
  • For diabetic neuropathy: 1500 to 3000 mg per day in divided doses.

Wednesday, May 22, 2013

Benefits of Whole eggs : Eating whole eggs can improve lipoprotein profiles for patients with metabolic syndrome

Eating whole eggs can improve lipoprotein profiles for patients with metabolic syndrome and also help them with weight management.

The finding came from new research that was conducted by a team led by Dr. Maria Luz Fernandez, Professor at the University of Connecticut, and was published in the journal Metabolism.

Approximately 34% of people in the United States have metabolic syndrome, a condition becoming increasingly common. According to prior research, women have a higher chance of developing metabolic syndrome than men because they are less likely to work out for at least a half of an hour each day.

A person develops metabolic syndrome when he/she has 3 or more of the following risk factors: Patients with this condition have an increased probability of developing cardiovascular disease and diabetes, due to a diversity of risk factors.

Since there has been varied information on dietary cholesterol, many people try to stay away from particular foods, including eggs, especially those who struggle with health problems.

For the purpose of the research, middle-aged males and females with metabolic syndrome were split into 2 groups: one group ate 3 whole eggs each day and the other ate the same amount of egg substitute each day as part of a carbohydrate-restricted diet to lose weight.

After the subjects in the whole eggs group spent 3 months on the diet, the researchers found that it had no impact on their LDL cholesterol or total blood cholesterol, even though they were eating two times the amount of cholesterol than they were before the experiment began.

Both the whole eggs group and the egg substitute group had increases in HDL cholesterol, decreases in plasma triglycerides, and improved lipid profiles.

Dr. Luz Fernandez explained:

"Eating egg yolks was actually associated with enhanced health benefits in these high-risk individuals. Subjects consuming whole eggs had greater increases in HDL cholesterol and more significant reductions in the LDL/HDL cholesterol ratio than those who ate the cholesterol-free egg substitute."

One Large Egg Provides 13 Critical Nutrients

Eggs actually have 64% more vitamin D than scientists believed in the past and currently have 14% less cholesterol (reduced from 215 mg to 185 mg), according to the U.S. Department of Agriculture's Agricultural Research service.

Thirteen critical vitamins and minerals, such as vitamin D and choline, can be found in one large egg. This is important because vitamin D and choline are not found plentifully in other foods.

The yolk provides most of these nutrients, including lutein and zeaxanthin, which help protect against macular degeneration and its resulting age-related blindness. Studies have demonstrated that although eggs provide just small amounts of these nutrients, receiving them from eggs may be more beneficial, or bioavailable, than receiving them from supplements.

A different report published in Food and Function discovered that eating egg yolks each day was linked with increases in plasma lutein, β-carotene, and zeaxanthin in patients with metabolic syndrome, a condition that is normally linked to reduced levels of the same nutrients.

High-Quality Egg Protein Helps Manage Weight

A critical way to halt the development of chronic disease, such as metabolic syndrome, is to control weight.

People can control their weight by keeping track of what they eat. For example, consuming all-natural, high-quality protein can help people feel satisfied for a longer period, give them energy, and helps create muscle.

Research has shown that consuming eggs for breakfast, as opposed to eating a bagel of comparable calories, keeps people feeling fuller longer and decreases the amount of food consumed throughout the day, therefore, causing a notable reduction in BMI and waist circumference.

An effective way to prevent chronic disease and manage weight, according to Dr. Dixie Harms, a nurse practitioner who specializes in diabetes care, is to begin each morning with a protein-rich breakfast.

In fact, previous research indicated that obese and overweight patients with metabolic syndrome and Type 2 diabetes experienced significant improvements in their health after just 3 weeks of diet and moderate exercise.

Harms said:

"Management of chronic disease takes a coordinated effort with diet and lifestyle. A balanced breakfast including high-quality protein plus regular physical activity can help put individuals on a path to a healthier lifestyle."

Fortunately, making a healthy breakfast is rather simple. Include foods such as fruits, veggies, eggs, whole grains, and low-fat dairy foods