Red Yeast Rice Lowers Cholesterol
Red Yeast Rice (RYR) has been consumed in parts of China for more than 1000 years. In the USA it is perhaps best known as the substance that provides Peking duck with its characteristic red coloring. RYR has also been used as a traditional treatment for circulatory problems in China. In the USA RYR has become a popular treatment for elevated serum cholesterol level.
For the past several decades many studies have confirmed that RYR lowers LDL-cholesterol levels.1 However, controversy arose about 10 years ago when researchers found that popular RYR supplements such as Cholestin contained lovastatin, a patented and FDA approved cholesterol-lowering drug sold by Merck as Mevacor. RYR has also been shown to contain a variety of other phytochemicals with statin-drug-like properties. The FDA banned the sale of RYR, which contained "lovastatin". RYR products sold today according to the FDA are supposed to have their naturally occurring lovastatin removed, but recent testing shows most still contain about 1mg of "lovastatin" per 600mg capsule. Typically RYR supplement dosages run from about 1200 to 1800mg providing about 2-3mg of lovastatin and perhaps a little more of other statin-like substances. By contrast, the usual starting dose for Mevacor and now also the generic version of lovastatin is about 20mg with available dosages ranging from 10 to 80mg.
A recent small study of 25 people who stopped prescription statin drugs because of muscle pain and weakness or other adverse effects suggests RYR may be less likely to cause adverse effects than prescription statin drugs. Dr. Thompson at the University of Connecticut collected data on people who were taking RYR products they purchased on their own for 4 or more weeks. He found retrospectively that on average RYR supplements had lowered their LDL-C level by 21% while causing no muscle pain or other significant adverse side effects.2 Another group of researchers conducted a doubleblind, placebo controlled clinical trial in about 60 people in the Philadelphia area who had also abandoned prescription statin drugs because of muscle soreness. The subjects in this study took either 600mg of RYR 3 times daily or a look-a-like placebo for 24 weeks. Two subjects in the RYR group and one in the placebo group stopped taking their capsules because of reported muscle soreness. LDL-C levels dropped more than 25% in the first RYR group after 12 weeks but less than 7% in the control group.3 Muscle soreness/ weakness (known as myocytis) is the most commonly reported adverse effect associated with prescription statins, effecting up to 10% of all patients. These patients are often left with few good medical alternatives. Prescription drugs such as Zetia, fibric acid derivatives, and/or resin appear to be less safe and efficacious than RYR. Data from these two studies shows for the vast majority of patients who must stop prescription statin drugs because of myocitis taking RYR significantly lowers LDL-C levels without triggering a return of myocytis.
A large randomized trial in China compared the effects of either a crude RYR extract to a placebo over an average follow-up period of 4.5 years. Not only did this RYR extract significantly improve blood lipids but more importantly it was shown to significantly reduce the coronary artery disease events by 45% and total mortality by 33%. The authors of this study concluded ".... long term therapy with [the RYR extract] significantly decreased the recurrence of coronary events and the occurrence of new CV events and deaths, improved lipoprotein regulation, and was safe and well tolerated."4
Bottom Line:
The FDA continues to approve the use of drugs to treat dyslipidemia with far less safety and demonstrated efficacy of RYR and RYR extracts. The FDA's partial ban on such natural products as RYR and its extracts appears more motivated by zeal to protect the financial interests of big pharmaceutical companies than assuring Americans have access to well regulated, safe, and effective nonproprietary therapeutic products.
By James J. Kenney, PhD, RD, FACN
1. Heber D, et al. Cholesterollowering effects of a proprietary Chinese red-yeast-rice dietary supplement. Am J Clin Nutr 1999;69:231-6fs
2. Venero JV, et al. lipid lowering efficacy of red yeast in a population intolerant to statins. Am J Cardiol 2010;105:664-6
3. Becker DJ, et al. Red yeast rice for dyslipidemia in statinintolerant patients. Ann Intern Med 2009;150:830-9
4. Kuo W. et al. Effect of XZK, an extract from red yeast Chinese rice, on coronary events in a Chinese population with previous myocardial infarction. Am J Cardiol 2008;101:1689-93
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Grilling this Weekend
Get Grilling This Fourth of July!
July Fourth is coming up, and for most Americans that means busting out the grill and getting ready for the family barbecue or block party. This is one American tradition that's actually pretty good for you — provided you don't stuff yourself — because grilling is one of the healthiest ways to cook. You don't have to use a lot of fats and oils, and you get great flavor without adding sauces and calories.
I personally am not a whiz when it comes to cooking, but my grill never lets me down. A lot of people who are new to grilling tell me they're hesitant to try it because they're not sure how long to cook their meats. Don't sweat it — just follow these guidelines.:
Burgers: 5 to 8 minutes on each side (10 to 16 minutes total)
Chicken breast: 4 to 6 minutes on each side (8 to 12 minutes total)
Fish (1/2-inch-thick fillet): 2 to 3 minutes on each side (4 to 6 minutes total)
Fish (1-inch-thick fillet): 4 to 6 minutes on each side (8 to 12 minutes total)
Lamb chops: 6 to 8 minutes on each side (12 to 16 minutes total)
Pork chops: 6 to 8 minutes on each side (12 to 16 minutes total)
Pork tenderloin: 6 to 9 minutes on each side (12 to 18 minutes total; keep turning meat)
Shrimp: 3 to 4 minutes on each side (6 to 8 minutes total)
Steak: 6 to 9 minutes on each side (12 to 18 minutes total)
Remember, you don't need a special occasion to get grilling — use this method any night of the week for a quick and healthy meal!
Have a Burger, Hold the Toxins
Grilling meat does have one potential drawback. If you put fatty meats on the grill, the flare-ups they cause when the melting fat drips onto the flame may deposit carcinogens, called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), on the meat. To avoid this, pick leaner cuts of meat and fish. If you're just grilling veggies and fruit, don't worry — HCAs and PAHs aren't an issue.
July Fourth is coming up, and for most Americans that means busting out the grill and getting ready for the family barbecue or block party. This is one American tradition that's actually pretty good for you — provided you don't stuff yourself — because grilling is one of the healthiest ways to cook. You don't have to use a lot of fats and oils, and you get great flavor without adding sauces and calories.
I personally am not a whiz when it comes to cooking, but my grill never lets me down. A lot of people who are new to grilling tell me they're hesitant to try it because they're not sure how long to cook their meats. Don't sweat it — just follow these guidelines.:
Burgers: 5 to 8 minutes on each side (10 to 16 minutes total)
Chicken breast: 4 to 6 minutes on each side (8 to 12 minutes total)
Fish (1/2-inch-thick fillet): 2 to 3 minutes on each side (4 to 6 minutes total)
Fish (1-inch-thick fillet): 4 to 6 minutes on each side (8 to 12 minutes total)
Lamb chops: 6 to 8 minutes on each side (12 to 16 minutes total)
Pork chops: 6 to 8 minutes on each side (12 to 16 minutes total)
Pork tenderloin: 6 to 9 minutes on each side (12 to 18 minutes total; keep turning meat)
Shrimp: 3 to 4 minutes on each side (6 to 8 minutes total)
Steak: 6 to 9 minutes on each side (12 to 18 minutes total)
Remember, you don't need a special occasion to get grilling — use this method any night of the week for a quick and healthy meal!
Have a Burger, Hold the Toxins
Grilling meat does have one potential drawback. If you put fatty meats on the grill, the flare-ups they cause when the melting fat drips onto the flame may deposit carcinogens, called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), on the meat. To avoid this, pick leaner cuts of meat and fish. If you're just grilling veggies and fruit, don't worry — HCAs and PAHs aren't an issue.
Monday, June 28, 2010
Lower Gut
Lose That Lower Gut Flab
Ugh, the lower gut — it's often the last thing to go, right? Lower-abdominal flab can be downright persistent, but it can be reduced with the right diet and exercise regimen. If your gut instincts are telling you to start crunching, you're on the right track. Although crunches by themselves won't burn belly fat, they will strengthen your core, burn intramuscular fat, and help you build lean, calorie-burning muscle. If you want an exercise that specifically targets the lower and transverse abs, try the Reverse Crunch.
Reverse Crunch
Lie on your back with your feet off the floor, knees bent, and ankles together. Bring the tops of your quads inward and onto your stomach so that you don't swing your legs to gain momentum during the movement. (This also helps you isolate your lower abs during the crunch instead of engaging the hip flexors.) Relax your head, neck, and shoulders, resting them on the floor. Rest your arms at your sides, palms facedown on the floor.
Lift your pelvis off the floor, and curl it toward your rib cage. Make sure to exhale fully while you're crunching in order to maximize the contraction.
If you really want a challenge, hold your arms out at your sides and several inches off the floor. This helps to further isolate your abs, prohibiting your arms from assisting in the crunch by pressing off the floor with your hands.
Give Yourself a Hand
If you're rocking your legs as you crunch, you're missing the mark (you're actually working your hip flexors, not your lower abs). If you aren't sure if you're doing reverse crunches correctly, place your hands on top of your pelvis, right below your hip bones. You should be able to feel your abdominal muscles working while you're doing the exercise.
Ugh, the lower gut — it's often the last thing to go, right? Lower-abdominal flab can be downright persistent, but it can be reduced with the right diet and exercise regimen. If your gut instincts are telling you to start crunching, you're on the right track. Although crunches by themselves won't burn belly fat, they will strengthen your core, burn intramuscular fat, and help you build lean, calorie-burning muscle. If you want an exercise that specifically targets the lower and transverse abs, try the Reverse Crunch.
Reverse Crunch
Lie on your back with your feet off the floor, knees bent, and ankles together. Bring the tops of your quads inward and onto your stomach so that you don't swing your legs to gain momentum during the movement. (This also helps you isolate your lower abs during the crunch instead of engaging the hip flexors.) Relax your head, neck, and shoulders, resting them on the floor. Rest your arms at your sides, palms facedown on the floor.
Lift your pelvis off the floor, and curl it toward your rib cage. Make sure to exhale fully while you're crunching in order to maximize the contraction.
If you really want a challenge, hold your arms out at your sides and several inches off the floor. This helps to further isolate your abs, prohibiting your arms from assisting in the crunch by pressing off the floor with your hands.
Give Yourself a Hand
If you're rocking your legs as you crunch, you're missing the mark (you're actually working your hip flexors, not your lower abs). If you aren't sure if you're doing reverse crunches correctly, place your hands on top of your pelvis, right below your hip bones. You should be able to feel your abdominal muscles working while you're doing the exercise.
Sunday, June 27, 2010
Setback?
Overcoming a Setback
It happens — you miss a few workouts and you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is the Old You.
The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.
And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!
Rescue Me
When life throws you curveballs, you can dodge them or let them hit you right between the eyes. Sometimes, though, you don't get a choice. For the moments when you can't avoid them, create a "Rescue Me" list. What kinds of healthy activities make you feel better? How about enjoying a bubble bath, taking a walk, or getting a massage? The next time you're staring down a crisis, reach for the "Rescue Me" list, not a bag of chips.
It happens — you miss a few workouts and you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is the Old You.
The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.
And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!
Rescue Me
When life throws you curveballs, you can dodge them or let them hit you right between the eyes. Sometimes, though, you don't get a choice. For the moments when you can't avoid them, create a "Rescue Me" list. What kinds of healthy activities make you feel better? How about enjoying a bubble bath, taking a walk, or getting a massage? The next time you're staring down a crisis, reach for the "Rescue Me" list, not a bag of chips.
Wednesday, June 23, 2010
A Word About Lack of Exercise
Lack of Exercise
I can’t tell you how many people just let exercise slide as they get older — then turn around and blame their lagging metabolism on their hormones. Yes, as we age, our hormones naturally shift in ways that encourage weight gain. But it's just too easy to blame your protruding belly on your advancing years. The truth is, you probably haven't been taking care of yourself! The more you eat clean, live clean, and work out, the better your hormone balance will be, and the healthier your metabolism will remain.
The first thing you should do is step on the treadmill. Exercise reduces weight-gain hormones like cortisol by releasing endorphins to combat stress, and it increases fat-burning hormones like testosterone, dehydroepiandrosterone (DHEA), and growth hormone. Not to mention, every pound of muscle burns three times more calories than every pound of fat does. You need exercise. Period.
I can’t tell you how many people just let exercise slide as they get older — then turn around and blame their lagging metabolism on their hormones. Yes, as we age, our hormones naturally shift in ways that encourage weight gain. But it's just too easy to blame your protruding belly on your advancing years. The truth is, you probably haven't been taking care of yourself! The more you eat clean, live clean, and work out, the better your hormone balance will be, and the healthier your metabolism will remain.
The first thing you should do is step on the treadmill. Exercise reduces weight-gain hormones like cortisol by releasing endorphins to combat stress, and it increases fat-burning hormones like testosterone, dehydroepiandrosterone (DHEA), and growth hormone. Not to mention, every pound of muscle burns three times more calories than every pound of fat does. You need exercise. Period.
Tuesday, June 22, 2010
Getting Motivated
How To Get Motivated To Work Out
It may seem obvious, but I'll say it anyway: You can't achieve success if you're not willing to take the first step. Sure, I can give you all the tools you need for weight loss, but if you're not willing to get off your butt, you won't get anywhere. You need to find that inner drive to accomplish your goals. Need some inspiration? Check out what this teammate said on the Message Boards:
"Had somebody told me a year ago that I would complete a 5k in under an hour, I'd have told them they were insane. But, last Fall I did just that. I jogged, and walked fast through my very first 5k and came in at 47 minutes and 53 seconds.
You'll never believe what you can do until you try something, and complete it. Jillian would shake you right out of that way of thinking. Making motivational boards for yourself, and finding a support network can really help. Find somebody who won't let you talk your way out of something difficult. For the 5k, I had my kickboxing instructor. She kept me focused and though she finished way ahead of me, was right there to cheer me to my finish! The feeling of accomplishment you gain from succeeding at something you didn't think was possible will motivate you to try something else you aren't sure you can do.
Eventually, your life will change and be marked by these fabulous accomplishments. Each new triumph will lead you further down the road toward living a fearless life. Just get up and go!" – Starfaerie82
With the right attitude, you can meet (and even exceed!) your goals, but it's up to you to put in the effort. What motivation can you pull from within right now that will help get you moving?
Make Your Dreams Your Reality
Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate you — strong, healthy, and happy. If you reaffirm your belief in yourself and your goals, you'll find yourself taking the actions needed to achieve those goals.
It may seem obvious, but I'll say it anyway: You can't achieve success if you're not willing to take the first step. Sure, I can give you all the tools you need for weight loss, but if you're not willing to get off your butt, you won't get anywhere. You need to find that inner drive to accomplish your goals. Need some inspiration? Check out what this teammate said on the Message Boards:
"Had somebody told me a year ago that I would complete a 5k in under an hour, I'd have told them they were insane. But, last Fall I did just that. I jogged, and walked fast through my very first 5k and came in at 47 minutes and 53 seconds.
You'll never believe what you can do until you try something, and complete it. Jillian would shake you right out of that way of thinking. Making motivational boards for yourself, and finding a support network can really help. Find somebody who won't let you talk your way out of something difficult. For the 5k, I had my kickboxing instructor. She kept me focused and though she finished way ahead of me, was right there to cheer me to my finish! The feeling of accomplishment you gain from succeeding at something you didn't think was possible will motivate you to try something else you aren't sure you can do.
Eventually, your life will change and be marked by these fabulous accomplishments. Each new triumph will lead you further down the road toward living a fearless life. Just get up and go!" – Starfaerie82
With the right attitude, you can meet (and even exceed!) your goals, but it's up to you to put in the effort. What motivation can you pull from within right now that will help get you moving?
Make Your Dreams Your Reality
Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate you — strong, healthy, and happy. If you reaffirm your belief in yourself and your goals, you'll find yourself taking the actions needed to achieve those goals.
Monday, June 21, 2010
The Right Time to Weigh
The Right Time to Weigh In
Q: The scale has really never been my friend. How often should I weigh in — and isn't how I feel and look more important than the number on the scale?
A: Ah, the scale — friend or foe? For so many of us the scale is a source of stress and self-loathing, but it really shouldn't be. Don't think of the scale as anything other than a compass — a tool that we use when losing weight to see if we're on track or off track. It tells us what's going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It's just a barometer — no more and no less.
To use the scale effectively, you should weigh yourself once a week — at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE. Keep in mind that weight loss may fluctuate on a daily basis, and certainly on a weekly basis, because of hormones and fluid retention.
Get Measured!
This is one of my favorite ways of tracking progress because it's a motivational tool that doesn't require any fancy equipment — it's just you and a tape measure, baby! First get naked, then be sure to pull the tape snug but not too tight. Measurements of the hips, thighs, and upper arms should be taken around the largest circumference, while waist measurements should be taken around the smallest circumference. Stand with your feet together when taking hip and thigh measurements. Relax and let it all hang loose, and enjoy knowing that very soon you'll be able to see your progress both on paper and on your body!
Q: The scale has really never been my friend. How often should I weigh in — and isn't how I feel and look more important than the number on the scale?
A: Ah, the scale — friend or foe? For so many of us the scale is a source of stress and self-loathing, but it really shouldn't be. Don't think of the scale as anything other than a compass — a tool that we use when losing weight to see if we're on track or off track. It tells us what's going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It's just a barometer — no more and no less.
To use the scale effectively, you should weigh yourself once a week — at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE. Keep in mind that weight loss may fluctuate on a daily basis, and certainly on a weekly basis, because of hormones and fluid retention.
Get Measured!
This is one of my favorite ways of tracking progress because it's a motivational tool that doesn't require any fancy equipment — it's just you and a tape measure, baby! First get naked, then be sure to pull the tape snug but not too tight. Measurements of the hips, thighs, and upper arms should be taken around the largest circumference, while waist measurements should be taken around the smallest circumference. Stand with your feet together when taking hip and thigh measurements. Relax and let it all hang loose, and enjoy knowing that very soon you'll be able to see your progress both on paper and on your body!
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