Nutritional Frontiers Health
N E W S L E T T E R
utritionalfrontiers.com
• 2419 Baldwick Road • Pittsburgh, P
Measuring body
composition
There are several methods of
measuring body composition.
Brief descriptions of a few of
these methods are provided
here. For more information,
you may contact a local health
club, personal trainer, or
exercise physiologist.
Skinfold measurementsUsing calipers to measure
skinfolds is a common
method of measuring body
fat percentage. Calipers
measure the thickness of
subcutaneous fat in multiple
areas of body: the abdomen,
triceps (arms), thigh, suprailiac
(hip), axilla (armpit), chest,
and subscapular (area under
the scapulae of the back).
One drawback to the calipers
method is that it is not ideal for
assessing the extremes of body
types: i.e., those who are very
thin or obese. Furthermore,
it is only able to assess
subcutaneous fat. On the plus
side, assessing body fat via
skin calipers is inexpensive
and noninvasive, does not
require much time, and is an
easy skill to master so that
there is a +/-3% error rate.
Hydrostatic weighingAlso known as underwater
weighing, this method relies on
the same basic theory as ADP
(see below) but uses water
instead of air. Hydrostatic
weighing is based on
theories by the ancient Greek
physicist and mathematician,
Archimedes. This method
offers an error rate of +/- 1.5%.
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Body Composition
What is “Body Composition?”
The term “body composition” refers to the amounts of fat, bone,
and muscle in the human body. Someone with a higher percentage of body
fat is more likely to suffer from various health problems. In addition to the
percentage of fat, distribution of fat also plays a role in health, with ‘appleshaped’ bodies (fat concentrated around the abdomen) being more at risk of
cardiovascular disease than ‘pear-shaped’ bodies (fat concentrated in thighs
and buttocks). Men are more likely to exhibit the apple shape, while females
tend more towards the pear shape. Body composition rather than simply
body weight is related to heart disease risk. A higher proportion of body fat
may be associated with such diseases as insulin resistance, type 2 diabetes,
PCOS (polycystic ovary syndrome), metabolic syndrome, and cardiovascular
disease. Higher body fat also places excess stress on bones, joints, and
muscles, contributing to pain, arthritis, & injury.
How to modify body composition: Diet & Exercise
Body composition can be modified by diet, exercise, and supplements. The goals of these
interventions are to improve metabolism, insulin sensitivity, leptin resistance, the way the
body utilizes glucose, muscle to fat ratio, and weight loss. Simply losing weight is not the goal.
Remember, body weight is less important than body composition in terms of physical health and
risk of disease.
Many diet strategies are available and can be tailored to individual needs. Some examples of
potentially beneficial diet regimens include an antiinflammatory diet, low carbohydrate diet, reduced
calorie diet, Paleo diet, etc. For many people, the
Mediterranean Diet is generally a good place to start.
The Mediterranean diet emphasizes intake of vegetables,
legumes, and fruit. Any grains ingested should be whole
& unrefined. Fresh, unprocessed food is a must, and
fish, eggs, and poultry are consumed 3-4 times per
week. Fat does not necessarily need to be minimized:
olive oil, nuts, seeds, avocado, and fatty fish (like wild
salmon and sardines) contain healthy fats that have
positive effects on health. Red meat may be consumed
monthly or more often in small amounts, according to
the precepts of the Mediterranean Diet. If tolerated,
dairy in the form of cheese or yogurt can be eaten on
a daily basis. While the Mediterranean Diet allows for
grain intake, many people find that they do better in
terms of weight loss and glucose-insulin regulation by
limiting grains.
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Measuring Body
Composition
continued...
BIA- Another method of measuring body
composition relies on the resistance of electrical flow through the body to estimate fat.
This is known as BIA- Bioelectrical Impedance Analysis. Unfortunately, BIA has a
tendency to overestimate the percentage fat
of lean people and to underestimate the fat
percentage of those who are obese. In addition, many variables can interfere with the
accuracy of the test. For instance, among
other things the subject must refrain from
eating or drinking 4 hours prior to testing,
avoid exercising 12 hours before testing,
and not drink alcohol within 48 hours of the
test. Like skinfold measurements, BIA is
accurate to +/-3%.
ADP- Air Displacement Plethysmography is based on the same principles as
hydrostatic weighing (see above). Body
volume is calculated as the subject enters a sealed chamber and the displacement of air is measured by a skilled
operator. Knowing body volume and
body weight (mass) allows calculation
of body density, which is essentially the
percentage of lean body mass and body
fat. If the test is performed correctly the
accuracy is +/- 3%.
DEXA- (dual energy X-ray absorptiometry) is a type of Xray used to measure
bone mineral density, lean tissue mass,
and fat tissue mass.
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As with all diets, it is best to try to obtain organic, pesticide-free and hormonefree food products whenever possible. This is particularly important for meat
and dairy, since environmental contaminants are usually lipophilic- fat lovingand would build up in the higher fat foods. For fruits and vegetables, certain
produce accumulates higher pesticide residues than others and the Environmental
Working Group provides a list of the top 12 most and least contaminated fruits
and vegetables to help guide your shopping. Visit the website www.ewg.org for
more information about “The Dirty Dozen” shopping guide.
In addition to diet, exercise provides another tactic for improving body
composition and therefore overall health. Components of fitness can include
aerobic fitness, muscle strength and endurance, and flexibility. While it is best
to obtain a personalized exercise plan tailored to the individual, here are some
examples of generally suggested exercises for specific applications. For weight
loss, one might try skipping with a jump rope, or using an elliptical trainer.
Examples of exercises for building lean muscles include swimming and step
aerobics. For building muscle mass (i.e., bodybuilding), try weight training
exercises: push-ups, press-ups, dead lifts, lunges, squats, and bench press.
Individual preference, access to certain types of exercise facilities, and of course
ability and talent dictate which exercise plan is best for a particular person.
How To Modify Body Composition:
Nutritional Supplementation
Exercise and diet are the backbone of good health and should be the first
place to start when aiming to improve fitness and body composition.
Nutritional supplements can add an extra boost! The formulas described
below by Nutritional Frontiers can help improve body composition
specifically by targeting weight loss, leptin and insulin sensitivity, stress
reduction, carbohydrate cravings, and energy levels.
Best Whey Protein
Whey protein provides essential and nonessential amino acids to support healing,
muscle building, muscle and tissue recovery,
energy and immune health.
Whey protein is a great source of branched
chain amino acids for muscle integrity and
precursors for glutathione production. Whey protein also provides
alpha-lactalbumin and immunoglobulins for immune
system support.
Best Whey Protein, which comes in chocolate and
vanilla flavors, mixes easily for smoothies or shakes.
Other powders such as Fibersol-2™ can be added to
promote regularity. This product is excellent for athletes
and body builders, as well as being a helpful addition in
low calorie diets. Whey protein helps build people back
up after debilitating diseases, both in terms of boosting
caloric intake and immune system support. This
supplement is low carb, so it could be appropriate even
for people with diabetes or insulin resistance.
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Pro Oranges
Pro Oranges is one of several all-natural fruit & vegetable-based juice powders offered by Nutritional
Frontiers. These powders are fortified with nutrients to target specific systems. Pro Oranges and the
other Pro powders are gluten-free, dairy-free, egg-free, vegetarian, and free from herbicides and
pesticides. Pro Oranges was designed to enhance energy, endurance, and cognitive function. It also
serves as a great adjunct to weight management programs and optimizing glucose metabolism.
Among the many specially selected ingredients in Pro Oranges are Green Coffee Bean extract,
DMG, taurine, inositol, Fibersol 2®, and white panax ginseng. Green Coffee Bean Extract acts as an
antioxidant, reduces muscle fatigue, slows the release of glucose into bloodstream after a meal, and
increases energy. An adaptogenic herb, Korean White Panax Ginseng helps the body tolerate stress.
Fibersol 2® is a soluble fiber that supports glucose and lipid control.
Nutritional Frontiers’ Pro powders are very cost effective: you would spend more at grocery store
for all of these fruits and vegetables separately. Each container is equivalent to about $180 to $200
worth of produce! Pro powders are also convenient since they do not spoil quickly, like fresh produce.
Single-serving packets of Pro Oranges and the other Pro powders are very convenient for travel. These powders taste great,
ensuring compliance for “picky” eaters. Pro Oranges has a small amount of caffeine so you might want to avoid using it in
children or adjust dose depending on age/weight of child.
Sugar Solve
Containing chromium picolinate,
Gymnema sylvestre, cinnamon, alpha
lipoic acid, L-taurine, green tea catechins
(EGCG), vanadyl
sulfate, and several
B vitamins, Sugar
Solve supports
glucose metabolism,
carbohydrate
cravings, weight
management, and
insulin sensitivity.
Furthermore,
this product was
designed to reduce
free radical damage
associated with unhealthy glucose levels.
Sugar Solve would be appropriate for
people with pre-diabetes (impaired
glucose tolerance), diabetes, and possibly
for patients diagnosed with metabolic
syndrome, PCOS, and insulin resistance.
Somebody with hypoglycemia (low blood
sugar) would want to be careful using
Sugar Solve as it can lower blood sugar
levels. Furthermore, patients using antihyperglycemic medications like metformin,
Actos, glipizide, glyburide, insulin etc.
need to monitor their blood sugar levels
carefully, especially the first few weeks
using Sugar Solve, and discuss with their
prescribing doctor the possible need to
decrease the dose of the pharmaceutical
anti-diabetic drugs.
LipoBurn Tincture
This liquid herbal extract is made from
organic & fair-trade certified herbs to
target several organ systems and support a
weight loss plan. LipoBurn tincture contains
dandelion, rosemary, fenugreek, chamomile, and
bladderwrack. Dandelion is a diuretic, bitter,
and nutritive tonic. It may help to lower blood
pressure and lessen water retention.
Dandelion leaves are high in vitamin A and
have moderate amounts of other nutrients.
Aside from rosemary’s well-known positive
effects on digestion and circulation, research
shows that rosemary
extract limited weight
gain in rodents fed a
high-fat diet, probably
by inhibition of the
activity of lipase. These
rodents lost weight, had
higher amount of fat in
their stools, and were
protected against fatty
liver disease. Fenugreek
stabilizes blood sugar,
helps with appetite control and carbohydrate
cravings, and promotes satiety. Chamomile
improves digestion and promotes relaxation
and stress relief. It can have a stabilizing effect
on blood sugar and therefore on appetite.
Bladderwrack, also called Fucus, is a seaweed
used in cases of suspected hypothyroidism,
since it is especially high in iodine.
Hypothyroidism is a common cause
of weight gain.
Tona Lean
This product supports
weight management and
healthy cortisol function.
It contains Tonalin® CLA,
which is a patented form of
CLA (Conjugated Linoleic
Acid) proven to be effective in
increasing lean muscle mass
and decreasing fat. Tonalin®
helps the body metabolize
existing fat deposits which
can then be used as an energy
source by muscles and the liver.
Tona Lean is also useful for
maintaining blood sugar and
cholesterol levels.
Tonalin® CLA is derived from
safflower oil.
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3.
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Leptin Balance
Carb Curb
Leptin is a hormone produced in the body by fat cells.
It acts as a signal telling the brain when you are hungry.
When leptin is increased excessively, it prevents weight
loss since the brain is constantly sending out a “hunger”
message. Leptin also tells the body to burn extra fat. It
does this best when leptin levels remain low and stable.
If leptin is too high, this can create leptin resistance
(similar to insulin resistance) where the cells stop
“listening” to leptin. Just like with insulin resistance,
eating too many refined carbohydrates worsens this
condition.
Nutritional Frontiers features Leptin Balance, a
supplement to reduce hunger, aid weight loss, and
support metabolism. Leptin Balance contains Irvingia
gabonensis fruit powder and Acacia gum. Irvingia
gabonensis is a fruit found in West Africa. Traditionally
it has been used for pain relief, weight problems, and
to reduce high cholesterol. Preliminary studies suggest
it can help obese people lose weight and reduce LDL
cholesterol, along with improving blood sugar and waist
circumference. Acacia gum (also called gum arabic)
possesses many applications, including increasing
satiety and reducing calorie consumption. Acacia gum
may also blunt blood sugar elevations, weight gain, and
fasting insulin levels in those eating a high fat diet.
Designed to help control carbohydrate cravings, Carb
curb is especially indicated for people struggling to
maintain a low carb diet (e.g., people with diabetes,
PCOS, and insulin resistance). Carb cravings can
be a symptom of insulin resistance, neurotransmitter
imbalance, or mood problems. See below for an
explanation of the ingredients selected for inclusion
in Carb Curb:
• Theanine- an amino acid derivative of glutamic acid.
Found in green tea, theanine promotes relaxation
and reduces irritability while also preserving mental
alertness. Improving mood and emotional balance can
help reduce eating habits driven by stress.
• Tryptophan- an amino acid which is the starting
point for the enzymatically driven pathways that
form serotonin and melatonin. Tryptophan promotes
relaxation, improves sleep, reduces anxiety, and lowers
cortisol levels. Lowering cortisol can reduce carbohydrate
cravings
• Relora- a proprietary blend of herbal extracts of
Magnolia officinalis and Phellodendron amurense.
Relora reduces cortisol and the adrenal hormone DHEA.
It can reduce short-term anxiety and improve sleep,
concentration, fatigue, muscle tension, restlessness,
irritability, and mood swings. Again, stress and elevated
cortisol are associated with overeating, weight gain,
carb cravings, and excess fat deposits especially in the
abdominal area.
• Rhodiola rosea- an herb with many uses in
Scandinavian and Russian historical herbal traditions.
Currently the root is used as an adaptogen to increase the
body’s resistance to stress, reduce physical and mental
fatigue, and improve athletic performance and physical
endurance. Rhodiola can help reduce feelings of anxiety
in people with generalized anxiety disorder (GAD).
877.412.2566 • www.nutritionalfrontiers.com • 2419 Baldwick Road Pittsburgh, PA 15205
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