Heart Disease – Are you deficient of the nutrient L-carnitine?
A few days ago, I shared a little information on the nutrient L-carnitine. I want to give you a few more details related to this nutrient.
Let’s review the function of L-carnitine. In order for the heart to pump blood it needs fuel. This fuel is produced in the mitochondria of your cells. The hearts preferred energy source is fatty acids. Coenzyme Q10 is needed for the production of ATP (fuel) within the mitochondria. L-carnitine is needed for the transport of fatty acids to the mitochondria. Most people with heart disease are deficient of coenzyme Q10 and benefit from supplementation. Some individuals with heart disease are also deficient in L-carnitine and will only see improvements if Coenzyme Q10 and L-carnitine are supplemented together.
Even though your body can produce L-carnitine deficiencies do occur. A deficiency can be caused by aging, vegetarian diets, diet deficient in iron, diets low in the vitamins B6, niacin, and vitamin C, liver disease, kidney disease, and certain medications (such as anti-convulsant drugs). As I mentioned above, a damaged heart also promotes an L-carnitine deficiency.
Combined supplementation of L-Carnitine and coenzyme Q10 have improved many cardiovascular situations:
1. Angina
2. Congestive Heart Failure
3. Renal insufficiency
4. Arrhythmia
5. Hyperlipidemia (high cholesterol, high LDL cholesterol, high triglycerides)
6. Leg Cramps
Some sources of L-carnitine include mutton, lamb, beef (red meat), and pork.
There are two forms of L-carnitine available at health food stores – fumarate and tartrate. So far, L-carnitine tartrate has been found to be more efficient for individuals with heart disease. New forms of L-carnitine are being researched and may become available, also.
While there are no known side effects from supplementing L-carnitine, always consult your physician regarding any and all supplements you currently take and/or would like to supplement.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Heart Health – How to increase physical activity to improve heart health
You want to be more physically active, but how do you find the time? And just how much activity do you have to do?
From Part 1, we’ve already identified time as the number one culprit most people are not more active. Did you implement any of the tips for getting more activity into your home and work routine? If not, you can review the tips – Boost Physical Activity with Twist on Daily Routine – Part 1.
Now, here are examples of how to boost your fitness when at traveling, caring for children, and running errands.
On the Road
Traveling doesn’t mean your fitness goals have to halt during your time on the road. There are simple activities that will increase your activity level and help decrease the discomforts that often accompany long periods on the road. When driving, schedule breaks every two to three hours to stop, stretch, and take a brisk walk around a roadside park. When behind the wheel, shift around as much as possible to assist circulation and ease stiffness. Traveling by plane or train means limited space, but you can stretch your arms and neck by reaching towards the luggage rack and completing shoulder/neck rolls in your seat. Get up every hour for a short walk to the restroom to stretch your legs. When navigating the airport choose the stairs and walk as much as possible versus using moving walkways, escalators, and elevators.
Travel does mean you leave behind your gym or treadmill, but you can pack some comfy shoes and take a walk just about anywhere. A convenient fitness tool for traveling is a resistance band. This piece of equipment takes up minimal space and provides a way to work on your flexibility and strength when your only option is your hotel room. Real Living Nutrition members will soon be able to access resistance band tips and techniques through “My Tools”. Many hotels have fitness rooms or swimming pools where you can stick with a fitness routine.
Fitness with Children
Has a new little one joined your family? Increase your activity by walking to soothe your infant or sit on the floor and rock back and forth while holding your infant instead of rocking in a rocker. Most little ones love the visual stimulation of the outdoors. Get a carrier and strap on your infant for a walk around the neighborhood. There are many options now for strollers and bike trailers that provide a variety of activity options. If finances are limited, improvise with baby overhead presses and arm curls. As you little one gains weight you will gain improved arm and shoulder strength. Turn on the tunes and dance around the living room with your baby, you may even be rewarded with some giggles.
Has your child hit the “do it myself” stage? At this point the intensity of your activity may decrease as you slow down for your child to keep pace with you. This is a good time to look into a fitness tradeoff with other moms in your neighborhood. Swap watching the kids while you each can get a much needed break and some physical activity. If you have slim pickings for another support mom, you will continue to get fitness benefits from all the bending, lifting, carrying, and putting down that a young child demands. As your child grows, they will be able to participate in more physical activities, such as fun games like “Mother May I?” and “Red Light, Green Light”. Get creative and make up a scavenger hunt that includes a walk around the neighborhood (search for a red car, a white flower, a green house, etc.). Not feeling creative, head to the park for playtime while you walk laps around the playground. Your child needs the activity just as much as you do.
Everyday Errands
There are even little ways to boost your activity level when running errands. When you go to the mall or grocery store don’t circle the lot for the closest parking space, park farther away and take advantage of those extra steps to reach your destination. Do you live near the bank or post office? Leave the car parked and take a walk or ride your bike. When driving to the school, park a few blocks from the school and walk with your children the rest of the way. By doing this you have the added bonus of avoiding the traffic jam of school buses and parents dropping off students, it might even take less time. Add extra steps at the mall by being a mall walker and complete a lap before you start your shopping. Once again, take the stairs instead of the escalator.
Like I’ve already stated, achieving your fitness goals does not require a fancy gym membership or expensive exercise machine. Be creative! For more everyday activity tips check out Fitting in Fitness: Hundreds of Simple Ways to Put More Physical Activity into Your Life by the American Heart Association. Stick with an increased fitness level and you’ll reap the rewards of more energy, weight management, heart and bone health, and an overall improved quality of life.
If you want support achieving your fitness and health goals, sign up for
The Heart of Health for regular heart health and weight loss tips from dietitian Lisa Nelson. Now get moving!
All the best,
Lisa Nelson RD
Heart Health – Do you need to supplement L-Carnitine?
This is probably a supplement you’ve never heard of, but when supplemented along with coenzyme Q10 substantial benefits have been seen in individuals with heart disease.
L-carnitine is a compound produced by the liver and kidneys from the biosynthesis of the amino acids lysine and methionine. To form L-carnitine you also need adequate levels of vitamin C, B6, niacin, and iron.
Let me explain how L-carnitine works. The powerhouse of your cells is the mitochondria and produces the energy your heart needs to function. L-carnitine is responsible for transporting fatty acids to the mitochondria for energy production. The heart typically gets 60% of its energy from fat sources. If this process is slowed due to a lack of L-carnitine heart function is affected, especially compounding problems for individuals with heart disease. Those with moderate to severe atherosclerosis (hardening of the arteries due to inflammation and cholesterol deposits) and congestive heart failure are most affected by a deficiency of L-carnitine. Too make matters worse, damaged heart tissue has a hard time “holding on” to L-carnitine resulting in a deficiency.
If you remember back to the information I shared on Coenzyme Q10, Coenzyme Q10 directly affects energy production in the mitochondria. When Coenzyme Q10 levels are low, cells are unable to produce energy, meaning the heart lacks the fuel it needs to pump blood.
About 85% of individuals with heart disease respond positively to coenzyme Q10 supplementation and significant improvements to their heart health. However, ~10-15% do not see any improvements from the addition of coenzyme Q10. Researchers have learned the “missing link” for these individuals is L-carnitine. The combination of L-carnitine with Coenzyme Q10 is needed for some individuals to experience the additional energy boost and improved heart function.
Signs of improvements many individuals see from a combination of L-carnitine and Coenzyme Q10 include better color, easier breathing, and less difficulty with exertion activities.
All the best,
Lisa Nelson RD
Heart Healthy Tips
Heart Disease – Use Vitamin C to Decrease Heart Disease Risk
A new Norwegian study – Diet and Omega 3 Fatty Acid Intervention – found individuals who increased their intake of fruits and berries decreased carotid artery thickening (atherosclerosis – hardening of the arteries), which leads to increased risk of heart disease.
The study followed over 560 men with an average age of 70 years-old for three years. Throughout the three years carotid artery thickness was measured and food intake was assessed via food-frequency questionnaires. Participants who increased vitamin C rich foods, such as fruit and berries, along with a Mediterranean diet plan had reduced arterial thickening. The more vitamin C the less the thickening.
The study concluded that even the elderly can make diet changes and see positive health benefits. We’ve known that fruits are an essential part of a heart healthy diet plan and this diet re-emphasizes that point.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Worksite Wellness Programs – Does your employer influence your choices?
Right now there are a number of federal rules that limit what employers and insurers can do to encourage and reward healthy behavior, such as being physically active, losing weight, and smoking cessation.
President Obama has outlined 8 principles for health legislation that will make it easier for employers to provide worksite wellness and prevention programs, such as tax credits and other subsidies. The goals of worksite wellness programs would be to promote heart health, decrease obesity, manage diabetes, and other chronic health conditions.
Some proposals provide periodic screenings for health problems and others include counseling focused on healthier lifestyles. By becoming healthier, employees will reduce health care costs and productivity increases. Rewards for achieving a healthier lifestyle may include financial incentives, such as gift certificates and cash rewards. Some insurers already reward employees with lower health insurance premiums.
Of course, there’s always going to be the “other side of the coin” as some criticize the plan, saying employers will be prying too much into employee’s personal lives.
What do you think? Would a good worksite wellness program influence you to take action to live a healthier life?
One option to achieve a healthy worksite is by incorporating the Worksite Wellness Programs available to you.
All the best,
Lisa Nelson RD
Weight Loss – 4 Steps to Reduce Stress Related Weight Gain
Here are four additional tips to decrease the impact of stress and elevated cortisol levels on your weight.
1. Don’t fight the cravings.
If you need something sweet it’s okay to satisfy your sweet tooth – in moderation. It’ll cut off your elevated cortisol levels response before things get out of control.
2. Limit caffeine.
The combination of caffeine and stress raises cortisol levels.
3. As always, don’t skip breakfast!
Being deficient in certain vitamins, such as B vitamins, vitamin C, calcium, and magnesium causes your body stress and boosts cortisol levels, along with food cravings. Breakfast is a great quick and easy way to add these nutrients to your diet everyday. Some yogurt with fresh strawberries provides vitamin C, calcium, and magnesium. Add whole grain toast with peanut butter and you’ve boosted you B vitamin intake. As an additional bonus the healthy fatty acids in peanut butter slow the production of stress hormones.
4. Get enough sleep.
Sleep and stress – Adequate sleep is the most effective way to cut stress. Getting an average of 6 ½ hours of sleep nightly may increase cortisol, appetite, and weight gain. Ideally shoot for 7-9 hours of sleep. It only takes a few nights of good sleep to balance yourself back out.
To learn more about the impact of stress and cortisol on your weight, I recommend reviewing the article How Stress and Cortisol Affect Weight Loss. I’d love to help you lose weight and keep it off – permanently! Check out the programs available to help you at http://www.weightlosswithlisa.com.
All the best,
Lisa Nelson RD
The Best Way to Lose Weight
