The study consisted of 42 athletes from different sports including biathlon, cycling, long-distance running, swimming, judo, skating and volleyball. Participants kept a food journal for three days and were asked about their use of supplements.

Nine out of 10 reported that they regularly take supplements including energy drinks, multi-vitamins, minerals and powdered protein supplements. However, researcher Martin Frechette said their knowledge of supplements was weak, especially when it came to protein.

"Only one out of four consumers could associate a valid reason, backed by scientific literature, for taking the product," he said.

Despite the widespread use of protein supplements, 70 percent of athletes in the study didn’t feel their performance would suffer if they stopped such consumption.

"No less than 81 percent of athletes taking supplements already had sufficient protein from their diet," Frechette added.

Experts say that athletes’ nutrition plans should be individualized to meet the needs of training and competition. And while protein is important for muscle function, carbohydrates remain the primary fuel for intense muscular efforts.

Researchers at the Institute for Healthy Ageing at University College London looked at the effects of different diets on female fruit flies.
The flies were fed a steady diet of yeast, sugar and water with varying amounts of other nutrients like vitamins, lipids and amino acids.

The study’s results, published in the journal Nature, found that varying amounts of amino acids – which form the basis of proteins – were linked to both increased lifespan and fertility. Altering other nutrients did not affect either significantly, according to researchers.

They say their findings prove that it is possible to extend a person’s lifespan by balancing protein intake without cutting overall calories. "It’s not as simple as saying ‘eat less nuts’ or ‘eat more nuts’ to live longer – it’s about getting the protein balance right, a factor that might be particularly important for high protein diets, such as the Atkins diet or body builders’ protein supplements," said study author Dr Matthew Piper.

Protein is available in nutritional supplement form as well as in foods like meats, soy and dairy products. However, researchers involved in the study say the amino acid methionine is the most advantageous when selecting protein sources. Foods high in methionine include sesame seeds, Brazil nuts, wheat germ, fish and meats.

New research has emerged from the UK suggesting vegetarians had a lower overall cancer rate when compared to meat eaters, Medical News Today reports.

Tim Key, lead author of the study, told the news provider few studies examined cancer rates among vegetarians.

A total of 63,550 men and women, aged 20 to 89, participated in the study throughout the UK during the 1990s. The researchers got the cancer incident figures from the European Prospective Investigation into Cancer and Nutrition-Oxford.

When compared to meat eaters, and adjusting for age, sex and smoking status, the study found vegetarians had an 11 percent lower incidence rate of all cancers, according to the article.

Key told the BBC the findings were interesting and suggested there "might be some reduction in cancers in vegetarians and fish-eaters and we need to look carefully at that."

People currently on a vegetarian diet may want to increase their protein intake through soy products or nutritional supplements to maintain optimal health. Also, those who are interested in losing weight may want to look into diets high in protein.

New research her emerged suggesting a diet that is moderately high in protein may assist people with numerous general health goals such as losing weight and reducing the risk of diabetes.

Donald Layman, a University of Illinois professor emeritus of nutrition, studied the weight-loss efforts of 130 participants to learn more about long-term effects.

Half the group followed a moderate-protein diet consisting of 40 percent carbohydrates, 30 percent protein and 30 percent fat. The other adhered to a diet based on the USDA’s food-guide pyramid of 55 percent carbohydrates, 15 percent protein and 15 percent fat.

After four months, the protein group lost 22 percent more body fat than the food-pyramid group. At 12 months, the percentage increased to 38.

Layman also stated the moderate-protein diet was easier for participants to adhere to, which he said was important to gain the full effects of the diet.

"Subjects on the moderate-protein diet reported that they weren’t as interested in snacks or desserts, and they didn’t have food cravings. When you eat protein, you feel full longer," Layman said.

Nancy Clark, a member of the American Dietetic Association, said recent studies have shown incorporating protein to carbohydrates after the gym can create better muscle refueling and building response, USA Today reports. Protein can also help prevent the breakdown of muscle by reducing the amount of cortisol in one’s body.

This technique can also be beneficial for people looking to lose weight and not necessarily build a lot of muscle.

"For them, eating something after exercise can nip the appetite in the bud, before the cookie monster visits. A protein-carb combo can be more satiating than carbs alone," Clark told the news provider.

In a 1966 study, it was shown athletes replaced muscle glycogen quicker by consuming carbohydrates when compared to foods high in protein, according to the article. However, in "fine-tuning the science of recovery," Clark said recent studies have looked into using a combination of carbs and protein to see if it would speed up muscle recovering without sacrificing glycogen refueling.

Some people who do not eat meat may want to turn to nutritional supplements to increase their protein intake.

Ian Brandt, Utah resident, has been a vegetarian since he was 21 years old and said now his children have followed in his footsteps, KSL.com reports. He said his children have a diet of whole food nutrition, but that he avoids depending on soy as the only source of protein.

"I just believe that eating whole foods is the foundation of health instead of processed foods. It’s very dangerous how a lot of vegetarians still seek out processed foods," Brandt told the news provider.

While a vegetarian diet may produce images of a person in good health, dietitians say it’s still possible for a person who chooses not to eat meat to rely too heavily on processed foods.

Registered dietitian Pauline Williams said this can be especially dangerous for children and suggests parents be sure certain vitamins are incorporated in their diet, according to the article.

"If you’re going to take out animal products from the diet, you want to look for products that have those B vitamins added to them," Williams told KSL.com.

Here’s a variety of “safe” foods that are NOT likely to trigger your arthritis symptoms:

Starch Carbohydrates
Beets, Grapes, Pumpkin, Rice noodles, Carrots, Lentils, Raisins, Rye crackers, Dates, Melons, Refried beans, Squash (winter), Figs, Millet, Rice bread, Fruit juices, Pineapple, Rice milk.

Proteins
Chicken (lean, range-fed), Cheese (dairy-free), Egg whites (organic), Vegetarian burgers, Halibut, Salmon, Tempeh, Tofu, Tuna (water-packed), Yogurt (dairy-free).

Fats
Almond butter, Olive oil, Walnuts, Cashews (raw), Pumpkins seeds, Tahini, Filberts, Sunflower seeds, Flax seed oil.

Non-Starchy Carbohydrates
Apples, Blueberries, Cabbage, colllard greens, Herbs (fresh and dried), Natural mustard, Pinto beans, Black cherries, Lettuce, Applesauce, Bok choy, Cauliflower, Dried fruits, Kale, Onions, Prunes, Brussels sprouts, Mushrooms, Apricots (dried), Broccoli, Celery, Garbanzo beans, Kidney beans, Parsley, Spinach, Cilantro, Peas, Asparagus, Brown rice, Chard, Green beans, Leeks, Pears, Sprouts.

So when you feel hungry and you know you have arthritis issues, try to stay within this list of foods and you should notice a BIG difference in your arthritis pain!

Welcome to House Calls with Dr. Cutler!

For anyone that has experienced a urinary tract infection (UTI), you know that it can be painful and uncomfortable. But there are several simple ways to avoid developing a UTI, therefore skipping all the discomfort of the infection. However, sometimes it can be unavoidable, so I’m also offering a few natural ways to get your body feeling better!

Also in this issue, I’ll give you some possible lifesaving information regarding calling 911. The faster that help arrives, the better chance a person has to survive. Don’t delay!

PLUS, dry skin doesn’t have to be a problem. Read below to get some tips on keeping your skin looking and feeling younger!

Yours for healthy living,

Michael Cutler, M.D.
Medical Advisor, True Health™

Flush UTIs For Good!

According to the Journal of the American Medical Association (JAMA), urinary tract infections (UTIs) account for more than 11 million physician visits annually in the U.S. each year. UTIs may be caused by bacteria, viruses (herpes simplex Type 2), fungi (Candida) or a variety of parasites (worms, protozoa).

Unfortunately, UTIs have become increasingly resistant to first-line antibiotic therapy.

What are the Symptoms of Urinary Tract Infections?
Symptoms of UTI or bladder infection are not easy to miss and include a strong urge to urinate that cannot be delayed, which is followed by a sharp pain or burning sensation in the urethra when the urine is released.

Most often very little urine is released, and the urine that is released may be tinged with blood. When bacteria enters the ureters and spreads to the kidneys, symptoms such as back pain, chills, fever, nausea and vomiting may occur.

Because UTIs can be the result of more serious medical conditions, it is important to seek prompt medical advice for proper diagnosis and treatment if such symptoms persist more than three days, if it becomes painful in the lower back or if a fever is present.

Here are some steps that anyone with chronic UTIs can take to lower the likelihood of recurrence:

• Avoid caffeine, alcohol and spicy foods that can further irritate the bladder.
• Use several capsules of a probiotic (Lactobacillus acidophilus) regularly.
• Drink eight to 10 glasses of water or other fluids each day to dilute bacteria in the urine.
• Eat plain yogurt to help control development of a yeast infection after taking antibiotics for a UTI.
• Cleanse well with soap and water before and after sexual activity. Your partner should do the same.
• Take showers instead of baths.
• For women: if using a diaphragm, clean thoroughly, rinse and carefully dry the diaphragm after each use. After using the toilet, always wipe from front to back.
• Drink cranberry juice and/or use cranberry supplements.

A special note on cranberry juice: Cranberry juice can be an effective deterrent to the recurrence of simple UTIs. Studies document that drinking eight, eight-ounce glasses of cranberry juice twice a day (or a total of 16 glasses daily), may eradicate most simple UTIs. As long as cranberry juice consumption is continued the infections are not likely to return.

Studies suggest that bacterial infections and the associated influx of white blood cells into the urine can be reduced by nearly 50 percent in elderly women who drink 300 ml of cranberry juice cocktail each day.

Most people will find it difficult to drink 16 glasses of cranberry juice a day. Fortunately, there are dietary supplements that will provide the equivalent amount in just one capsule.

Act In Time—It Could Save Your Life!

Many people over the age of 45 are at some risk of heart attack or stroke. If you are in this group, please be aware that it is better to be overcautious when it comes to heart attack and stroke treatment. In other words, catch it early and you have a great chance for a full recovery.

It is tempting to not want to worry too much about signs and symptoms. I find this especially true with men (this is one time being stubborn could really hurt you!) The American Heart Association and the National Heart, Lung and Blood Institute have an “Act in Time” campaign to increase people’s awareness of heart attack and the importance of calling 911 immediately at the onset of heart attack symptoms.

Dial 911 Fast
Heart attack and stroke are life-and-death emergencies—every second counts. If you see or have any symptoms, immediately call 911. Not all signs occur in every heart attack or stroke. Sometimes they go away and return. If some occur, get help fast!

Today, heart attack and stroke victims can benefit from new treatments unavailable to patients in years past. But to be effective, these treatments must be given relatively quickly after heart attack or stroke symptoms first appear.

So please, don’t delay—get help right away!

Nourish Dry Skin From The Inside Out!

Dryness occurs in people with light skin, blue eyes and fair hair; it’s that old relationship with the sun again. Dark-skinned people and men have thicker, oilier skin than light-skinned people do.

Skin pigments and oils help prevent the skin from drying because the dead, epidermal cells are plump and form a tight, smooth barrier that keeps the skin moist, flexible and soft. Diet can help. But don’t eat a high-fat diet in hopes that your skin will be oilier.

Instead, focus on EPA, vitamin A at 25,000 IU and vitamin E. These oils find their way into the epidermis by way of sebaceous glands in the dermis and help it to remain supple and nourished.

Extra protein can also help the skin stay supple. Protein in the cells helps to bind moisture and keep the skin soft. Don’t forget that cod liver oil is an excellent fish oil that contains vitamin A, which often heals the cracked skin of the feet.

Vitamin C is essential for an important skin protein—collagen. Therefore, eat your servings of raw vegetables and fruit daily, and consume at least 2,000 mg of vitamin C to make sure there won’t be problems with your body’s ability to make collagen.

Q & A

Each week in the Q & A section of House Calls with Dr. Cutler, I will share with you some of the many questions I get every week from subscribers to my monthly advisory newsletter, Easy Health Options”. For more information on Easy Health Options”, visit www.easyhealthoptions.com.

Vitamin E and Tocopherols

Dear Dr. Cutler,

You speak of vitamin E as being one of four tocopherols and said that all four must be taken, however, you didn’t say what tocopherols are… Could you please clarify this?
—Harriet A.

Dear Harriet,

Unlike some vitamins which consist of a single compound, vitamin E consists of eight different compounds: four tocopherols and four tocotrienols (designated as alpha, beta, gamma and delta). Natural foods contain all eight compounds. But vitamin E supplements usually contain only alphatocopherol because it was thought that only this one was important.

New research proves this to be wrong. To get the full benefits of vitamin E, it’s good to get it from natural sources and supplements, thus ensuring we are getting an adequate supply of the complete family of tocopherols plus tocotrienols.

All the best!,
Michael Cutler, M.D.