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No Time to Exercise? Try HIIT

TryHIITJacquie Eubanks RN BSN

Many will agree that good nutrition and regular exercise are essential lifestyle strategies for reaching and maintaining good health and vitality. One of the greatest barriers to daily exercise is a perceived lack of time. For those who wish to participate in some kind of physical activity, but find themselves time-challenged, high intensity interval training, or HIIT, may be the perfect time-efficient solution. HIIT is a combination of very brief, very high-intensity activity followed by equal or longer recovery periods. Although HIIT can be challenging, it’s a very effective way to get the maximum health benefits of exercise in a short period of time.

There are various ways to incorporate HIIT into an exercise routine. For example, after a warmup, one round of a HIIT workout might entail sprinting up the stairs and then walking down; pedaling on a stationary bike as fast as possible against high resistance for 30 seconds, followed by pedaling for two to three minutes at an easy pace with low resistance; or sprinting for 10 – 20 seconds, followed by one or two minutes of walking or jogging. Do this for a minimum of five and a maximum of thirty minutes two to three times a week and you’re done. Whether you choose sprinting, cycling, jump rope, or body weight exercise, the method is the same—short periods of vigorous exercise that elevate the heart rate followed by recovery time.

Why HIIT? In addition to the timesaving benefits, HIIT is extremely efficient. It helps to burn body fat while retaining or increasing lean muscle mass, strengthens the cardiovascular system, results in an increased metabolic rate for hours after exercise, and helps develop sport-specific energy systems, such as improved fat and carbohydrate oxidation in skeletal muscle. Additionally, a significant amount of research has shown that HIIT can reduce heart rate and blood pressure in overweight and obese individuals, perhaps even more so than the frequently recommended moderate-intensity exercise. For those who have or are at risk of type II diabetes, HIIT may be especially beneficial for improving blood sugar and insulin sensitivity.

When performed correctly, a HIIT workout is hardcore and difficult. Some might say insufferable, as one should exhaust all energy reserves by the end of the workout. However, while HIIT may not be as pleasant as a dance class or a stroll around the park, the increased cardiovascular fitness and improved glucose levels may be most beneficial for sedentary folks or those who haven’t made exercise a daily priority. For young to middle-aged healthy adults, HIIT has been shown to improve endurance and maximal oxygen intake or VO2 peak, a commonly used measure of cardiovascular health.

One review study published in the British Journal of Sports Medicine found that among people with heart disease, HIIT improves cardiorespiratory fitness nearly twice as much as longer periods of moderate-intensity running, cycling or other aerobic exercises. Ulrik Wisloff, a HIIT researcher and head of the cardiac exercise research group at the Norwegian School of Science and Technology, states that during very intense exercise, “the heart cannot pump enough blood to satisfy all the muscles.” This deficit of oxygen to the muscles creates a “cascade of molecular responses in most bodily organs,” that produces a greater training response as opposed to less intense bouts of exercise.

Physical activity of any intensity results in increased growth of mitochondria, the energy generators of cells. The mitochondria, important for maintaining healthy cell function, tend to deteriorate with age. However, it takes a fairly long exercise session to activate these genes with traditional cardio workouts. With HIIT, it appears that short training sessions can switch on the genes. In addition to improved cardiovascular and respiratory heath, reduced body fat, and better controlled blood sugar and blood pressure, a study published in Cell Metabolism found interval training has further benefits for older adults. Mitochondrial growth increases the cell’s ability to take in oxygen and produce energy, resulting in reversal of cellular aging, as well as other beneficial age-related changes.

That’s good news for all, especially the over 65 set, as the study found that a HIIT routine resulted in a dramatic increase in healthy cellular function in senior adults. Although an analysis of 50,000 hours of HIIT data collected from cardiovascular disease patients in Norway concluded that HIIT is both safe and effective, those with angina or serious heart problems should check with their healthcare provider before embarking on any exercise program. According to Wisloff and his colleagues, it may be much more dangerous to health not to perform HIIT than to perform it. Those who give up on exercise or never start because of perceived or actual time restraints will find that with HIIT, good health may be only 10 minutes away.

Professional Supplement Center carries these and other high quality products in support of overall health and function:

Cell EnergyCell Energy by Vinco: This professional formulation for enhanced cellular energetics provides co-factors found to benefit inter-cellular respiration, as well as ATP production, the body’s chief energy provider. Gluten, wheat, dairy, soy and yeast free formulation.


Mitochondrial Energy...Mitochondrial Energy Optimizer with BioPQQ by Life Extension: This product is formulated to support healthy mitochondrial function and cellular energy output. Specific ingredients help to protect delicate cellular structures, power-charge metabolic processes, and aid the creation of new mitochondria. Non-GMO formulation.

Cardio Igniter...Cardio Igniter Professional Grade Performance Enhancer Fruit Punch by Top Secret Nutrition: This product helps improve athletic performance, promotes the breakdown of body fat and stimulates the growth of lean muscle mass. Ingredients include vitamins, minerals and a proprietary lipobolic blend.

Corvalen Ribose...Corvalen® Ribose Chewable Tablets by Douglas Laboratories®: These chewable tablets provide pure D-ribose, a safe, clinically researched natural pentose sugar that provides athletic support by regulating fatigue, energy production and mitochondrial function. D-ribose may also support proper heart function, endurance, and performance in high-intensity exercise. Gluten, wheat, soy, dairy, yeast and artificial ingredient free, Non-GMO vegan formulation.

Short bursts of intense exercise are a HIIT, even with less active people. https://www.sciencedaily.com/releases/2018/05/180524141625.htm
7 Benefits of High-Intensity Interval Training (HIIT). https://www.healthline.com/nutrition/benefits-of-hiit
Don’t Have Time to Exercise? Do This for 10 Minutes. http://time.com/4893161/hiit-high-intensity-interval-training-exercise/
Ultimate Anti-aging Workout. https://www.aarp.org/health/healthy-living/info-2017/anti-aging-workout-fd.html
Scared of High-Intensity Interval Training? A Heart Monitor Can Make It Fun and Easy. https://www.nytimes.com/2018/05/29/well/move/high-intensity-interval-training-heart-rate-monitor-hiit-exercise-fitness.html


FibromyalgiaJacquie Eubanks RN BSNInvisible to the eye, Fibromyalgia is a chronic disorder characterized by symptoms of widespread muscle, tendon, ligament and body pain often accompanied by tenderness in specific areas of the body known as tender points. In many cases fibromyalgia may be initially misdiagnosed, as individuals generally experience a range of symptoms that can include joint stiffness, sleep disturbances, headaches, cognitive and memory issues, depression, irritable bowel, whole body fatigue and more. Lab tests are often used to rule out other possible co-existing conditions. Fibromyalgia can affect anyone. Yet, for unknown reasons most of those diagnosed with the disorder are adult women.

Although fibromyalgia may be attributed to a number of factors, exact causes remain a mystery. The disorder is frequently attributed to traumatic events that can be physical, emotional or medical, such as a motor vehicle accident, a traumatic life event, or an illness or infection. Hormonal disturbances linked to chronic stress, and autoimmune diseases such as rheumatoid arthritis or lupus may also be contributing factors. Genetic mutations are believed to play a role, as those with a family history of the syndrome are at greater risk for developing the condition.

Fibromyalgia is a life-altering centralized persistent pain state that varies in intensity from day to day. A multi-disciplinary team approach for the management and relief of symptoms is often recommended, as currently, underlying causes are not identified and addressed. As the body is designed to heal and health is the natural state, affected individuals must play an active role. Self-management strategies may help to reduce the frequency, duration and intensity of periodic flare-ups. Although fibromyalgia results in painful and uncomfortable symptoms, the condition is not life-threatening and doesn’t result in organ or muscle damage.

Like the management of other chronic conditions, healthy daily lifestyle habits can help with symptom relief, minimize the impact on one’s life, and lower the risk for other health problems. Conventional approaches include medication, exercise and physical therapy. A more balanced approach includes complementary and alternative therapies. Supplements, along with lifestyle changes and other treatments, have been shown to help lessen pain, increase energy and promote healthier sleep.

Pain relief: Take medications as prescribed. Over the counter pain relievers should only be used as needed for as short a time as possible. A long soak in the tub with added Epsom salts can help to reduce deep muscle pain and promote better sleep.

Stress reduction: Focus on recognizing and reducing signs of stress, such as shoulder tension and headaches. Restorative yoga and meditation may help to lower stress and reduce pain.

Physical activity: Due to pain and fatigue, many find it difficult to be physically active. Yet, research has shown that daily activity is one of the most effective treatments for fibromyalgia. Develop a low-impact exercise routine to help reduce pain, increase energy, reduce stress and aid more restful sleep. Walking and water aerobics for a short period a few days a week are good starting points. As pain decreases and energy increases, one may gradually increase frequency and intensity.

Sleep management: Pain makes it difficult to get restful sleep, and lack of sleep can exacerbate symptoms. Getting sufficient sleep can help to ease pain and fatigue. Establish a healthy bedtime routine and avoid afternoon naps, as well coffee, alcohol and stimulating exercise within three hours of bedtime.

Nutrition: A balanced healthy diet and proper nutrition supports energy production and good health, and reduces the risk of developing other chronic conditions. Although no specific diet for fibromyalgia has been identified certain dietary strategies, such as eating more plant foods, reducing animal foods, staying hydrated, and reducing sugar intake, support overall wellness. Fermented foods and foods rich in omega-3 fats and antioxidants can keep the digestive system on tract, and reduce inflammation and oxidative stress.

Alternative therapies: Massage therapy, yoga, tai chi, acupuncture and chiropractic manipulation may be helpful to relieve pain, reduce stress, improve function and promote natural healing.

Dietary supplements commonly used to treat fibromyalgia symptoms include:

D-ribose: D-ribose is a naturally occurring unique sugar used by all bodily cells to build energy. Well-tolerated in supplemental form, D-ribose has been shown to increase cellular energy synthesis in heart and skeletal tissue. A pilot study found that D-ribose significantly improved energy, sleep, mental clarity, pain intensity, and wellbeing in those with fibromyalgia and chronic fatigue syndrome.

SAMe: Naturally produced by the body, SAMe boosts levels of serotonin and dopamine, which may help improve mood, and relieve pain, morning stiffness, and fatigue. Harvard Medical School researchers have found that SAMe is safe and effective for treating symptoms of mild depression.

5-HTP: This natural amino acid is used by the body to produce serotonin, a neurotransmitter that helps to regulate mood and behavior. Many individuals with fibromyalgia have low levels of serotonin. 5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation.

Magnesium: Magnesium deficiency is linked to fibromyalgia symptoms. Maintaining therapeutic blood levels of magnesium is associated with a lessening of symptoms of depression, tender point soreness, and fatigue.

Vitamin D: A review of published studies found that vitamin D levels may play a key role in the relationship between pain and sleep. Researchers theorize that vitamin D supplementation combined with good sleep hygiene could increase the effectiveness of pain management treatments in fibromyalgia and other pain related conditions.

Adaptogenic herbs: Adaptogenic herbs such as ashwagandha and rhodiola help to improve metabolic and cognitive function, and defend against the negative consequences of stress by inhibiting the release of cortisol, a stress hormone.

Professional Supplement Center carries these and other high quality formulations to address symptoms of fibromyalgia:

Corvalen Ribose...Corvalen® Ribose Chewable Tablets by Douglas Laboratories®: These all-natural D-ribose chewable tablets are clinically proven to help restore energy, support cardiac function, and reduce muscle stiffness, soreness, and fatigue. D-ribose helps to reduce energy loss in times of stress, and accelerates muscle and tissue recovery after exercise. Gluten, soy, wheat, dairy and artificial ingredient free, vegan formulation.

5-HTP 100 mg (5...5-HTP 100 mg by Pure Encapsulations®: Clinically studied 5-HTP supports and encourages brain serotonin levels that can lead to positive effects on emotional wellbeing, appetite control, and wake/sleep cycles. Gluten and soy free, Non-GMO vegetarian formulation.

Malic Acid +...Malic Acid + Magnesium Tablets by Douglas Laboratories®: This formula blends malic acid, a naturally occurring organic acid, with magnesium, vitamin C and bioflavonoids. These synergistic ingredients may have a beneficial effect on fibromyalgia symptoms, as well as the healthy structure and function of the immune and skeletal systems. Gluten, soy, dairy and artificial ingredient free.

Bio-D-Mulsion ForteBio-D-Mulsion Forte® by Biotics® Research: Designed to be helpful for those with absorption issues, this formula provides vitamin D3 in a highly bioavailable, micro-emulsified form for enhanced absorption and utilization. Gluten free.


Bio-Adaptogen UltraBio-Adaptogen™ Ultra by Nutra BioGenesis®: This professional ayurvedic blend of adaptogenic herbs provides nutritive support during times of stress, and supports healthy adrenal function, optimal energy levels, and overall wellbeing.


Magnesium (glycinate...Magnesium Glycinate by Pure Encapsulations®: Important for numerous bodily functions, this product supplies highly bioavailable magnesium chelate along with vitamin C. Less likely to cause bowel discomfort than other forms of magnesium, magnesium in glycinate form provides support for neuromuscular and cardiac function, mood balance, and the proper metabolism and utilization of essential nutrients. Gluten and soy free, Non-GMO vegetarian formulation.

Questions and Answers about Fibromyalgia. https://www.niams.nih.gov/health_info/fibromyalgia/
What is Fibromyalgia? https://www.fmcpaware.org/aboutfibromyalgia.html
Fibromyalgia. https://familydoctor.org/condition/fibromyalgia/?adfree=true
Everything You Need to Know About Fibromyalgia. http://www.healthline.com/health/fibromyalgia#is-fibromyalgia-real1
Fibromyalgia: Symptoms, causes, and treatment. http://www.medicalnewstoday.com/articles/147083.php
7 Natural Remedies for Fibromyalgia: http://www.healthline.com/health-slideshow/fibromyalgia-natural-remedies#1
Magnesium and its Role in Fibromyalgia Treatment. http://www.fmaware.org/about-fibromyalgia/magnesium-fibromyalgia-treatment/
The use of D-ribose in chronic fatigue syndrome and fibromyalgia: a pilot study. https://www.ncbi.nlm.nih.gov/pubmed/17109576
Vitamin D Supplements, Quality Sleep Could Help Relieve Symptoms of Fibromyalgia, Other Chronic Pain Conditions. https://fibromyalgianewstoday.com/2017/06/07/fibromyalgia-chronic-pain-may-be-relieved-by-vitamin-d-supplements-qual/


Fitness After 50

FitnessOver50Jacquie Eubanks RN BSN

Aging itself is not a condition, but a stage of life that should be enjoyed to its fullest. As aging is inevitable, many who lead active lives, filled with family time, social engagements, and the pursuit of personal interests, would agree that aging in a healthy state is the most desirable way to live. While it’s generally accepted that weight gain is an unavoidable biological consequence of normal aging, statistics show that a healthy weight can be maintained with a nutritious diet, a healthy lifestyle, and very importantly, conscious effort. After age 30, both men and women gain an average of one pound per year. Statistics show that it’s easier to avoid insidious weight gain over time than it is to lose weight and maintain weight loss as we age. Dr. Leslie Cho, a Cleveland Clinic interventional cardiologist, suggests that older individuals should focus on general fitness rather than a number on a scale. Researchers have found that a lack of physical activity was a better predictor of an adverse health event than carrying a small amount of excess weight.

Why do we gain weight as we age? If you want to lose weight and keep it off, you have to exercise.

Hormonal changes, a sedentary lifestyle, excess calorie and refined sugar consumption, medical conditions, and physical limitations can all affect weight gain. Most of us are aware of the alarming rate of global obesity. However, many not recognize may that adults age 40 to 59 comprise nearly 40 percent, and adults 60 years and older make up another 35 percent of Americans considered overweight or obese. The National Institute of Diabetes and Digestive and Kidney Disease defines overweight as an excess amount of body weight attributed to muscles, bone, fat and water, while obesity refers specifically to an excess amount of body fat.

Aging is characterized by changes in body composition that include weight gain and muscle loss, making it harder maintain fitness. Studies show that as we age we lose subcutaneous fat that resides just below the skin. Conversely, we gain health damaging visceral fat that builds deep within the abdominal cavity, where it fires up inflammatory processes and disrupts blood sugar regulation. Additionally, even those who remain active will lose some muscle mass each decade. Less muscle mass results in a slowed metabolic rate, which reduces caloric need. Declining hormone levels can also have a significant influence on weight gain and the development of body fat.

After age 50, both sexes must fight harder to lose extra pounds and effectively keep the weight off. As estrogen production decreases during menopause, women may notice weight gain and bone density loss, as well as increased difficulty losing weight. Men generally experience a decrease in testosterone, resulting in reduced muscle mass, lowered resting metabolic rate, and reduced calorie burn during physical activity. Still, men over age 50 have more lean muscle than women of the same age, and may lose weight easier and faster than their female counterparts. Don’t lose hope, however, as the difference between holding a steady weight and gaining one pound each year equates to the consumption of an additional 50 – 100 calories daily, a relatively small number of calories to forgo or keep in check with a brisk daily walk.

What can you do to maintain fitness?  Exercise is really the only way.

If you are lean, it’s worth the effort to stay that way. Research suggests that physical activity may cancel out some of the negative effects of excess weight. Aerobic exercise and resistance training can help to maintain a healthy weight by boosting metabolism, reducing fat and building bone and muscle mass. Exercise helps to cool inflammatory processes and supports healthier insulin and blood sugar levels in people of all shapes and sizes. Individuals who are slightly overweight, but also physically active, maintain a higher degree of fitness as compared to those who remain inactive. That’s not to say that you needn’t set weight loss goals, as exercise won’t erase all the risks of carrying excess weight, particularly around the waist. In fact, those who are considered metabolically obese are at the highest risk of developing coronary heart disease.

The medical community supports staying active to help lower the risks of heart disease, stroke, type 2 diabetes, certain cancers and other chronic conditions. While the acceptance that some exercise is better than none, more health benefits can be gained by slowly increasing the frequency, intensity, and length of physical activity. Government guidelines recommend participating in aerobic activity, that utilizes large muscle groups including legs and back, and increases heartbeat, for a minimum of 150 minutes per week. Additionally, weight training, push-ups, or other activities that strengthen and build muscles can help to compensate for age-related muscle loss when performed at least twice weekly.

Metabolic slowdown that comes with aging means that you burn calories less efficiently than you did when you were younger. A healthy eating plan that consists of lean proteins, good fats, and complex carbohydrates will provide the proper nutrients to help support overall fitness. Filling your plate with nutrient dense and high fiber foods can help to improve hormonal balance and properly regulate blood sugar levels; and, along with physical activity, support and sustain muscle growth and bone strength.

Professional Supplement Center carries many high quality supplements to support physical activity, overall fitness and general good health:

15-Day Weight Loss...15-Day Weight Loss Support Cleanse & Flush™ by Nature’s Secret®: This short-term use fiber and gastrointestinal support formula can help to stimulate digestive function, cleanse the digestive tract, and reduce bloating.


Weight Loss Support...Weight Loss Support Packets™ by Designs for Health®: Designed to help the body burn fat for fuel, reduce cravings, increase energy and improve insulin sensitivity, these packets provide three distinctive Designs for Health® formulations for a three-pronged approach to sensible weight loss.  Gluten, wheat, soy, dairy, egg and artificial ingredient free, Non-GMO vegetarian formulation.


PGX Weight Loss Meal...PGX® Weight Loss Meal Replacement Double Chocolate by Bioclinic Naturals: This formula promotes weight loss by increasing satiety and providing supportive nutrients for blood sugar metabolism. A full complement of vitamins and minerals ensures support for healthy macronutrient metabolism. Also available in French Vanilla and Very Strawberry flavors. Gluten, wheat, yeast and artificial ingredient free.


Raspberry Ketone...Raspberry Ketone Liquid Formula by OxyLife: This proprietary high antioxidant liquid formula aids healthy metabolism, energy production, and cellular health. Raspberry Ketone may be a valuable counter to weight gain resulting from a high fat diet by inducing fat burning for overall weight loss.


Forskolin Fat-Loss...Forskolin Fat-Loss Diet by Irwin Naturals: This formula provides ingredients that promote fat reduction for healthy weight management support. When used in conjunction with a sensible diet and exercise, Forskolin can help to reduce body fat and optimize overall body composition. Preservative free.


Corvalen Ribose...Corvalen Ribose Chewable Tablets by Douglas Laboratories: These chewable tablets provide natural pentose sugar, clinically proven to help restore energy, support cardiac function and reduce muscle soreness, stiffness and fatigue. Specifically indicated for sports and fitness activities to accelerate energy and tissue recovery after exercise. Gluten, wheat, soy, dairy and artificial ingredient free, vegan formulation.


Weight Management...Weight Management Profile by ZRT Laboratory: This saliva and spot blood test measures estradiol, progesterone, testosterone, DHEA and cortisol levels, as well as insulin, vitamin D and more. A 15-minute consultation with our Registered Nurse in person or by telephone to review results is included. Results may also be sent to your healthcare provider upon request. Shipping label and lab requisition included.

Overweight & Obesity Statistics. https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
The Best Ways to Lose Weight After 50. http://www.nextavenue.org/the-best-ways-to-lose-weight-after-50/
Healthy living through better habits: How changes in sleep, stress and diet can lead to a happier you. http://www.latimes.com/science/la-healthy-living-the-reasons-for-weight-1487203562-htmlstory.html
Why am I gaining weight? https://www.health.harvard.edu/womens-health/why-am-i-gaining-weight
Is it okay to be fat if you’re fit? https://www.health.harvard.edu/staying-healthy/is-it-okay-to-be-fat-if-youre-fit
Is It Harder to Lose Weight When You’re Older? https://www.nytimes.com/2017/03/31/well/live/is-it-harder-to-lose-weight-when-youre-older.html