We're 4 weeks into 2024 and wanted to check in on how your resolutions were doing. If you've been struggling, you're not alone and it's ok. We know so many Otter Co-op members that we've spoken to had a goal of becoming healthier in 2024, that's a great goal to have but equally tough to maintain. Habits are hard to change and let's face it, we're all busy so the idea of grabbing a quick drive-thru dinner or skipping the gym "tonight only" is usually the easier road.
We're hoping we can help you refocus your goals and keep you on track. We caught up with Hisham Metwally, BPharm. our Pharmacy Division Manager and one of the friendly faces you'll meet next time you're at our Langley Retail Centre. We asked Hisham for his tips to staying healthy in 2024 and beyond. We hope this helps, please don't hesitate to visit an Otter Co-op Pharmacy for more info.
Hisham started off saying: "I do not recommend all the products below at once, and in my recommendation, I always recommend calculating the daily calories intake based on age and target weight that need to be achieved, in addition to exercises.
Great advice Hisham, so what products do you recommend?
Because chromium might amplify insulin action, some scientists have proposed that chromium supplementation could reduce the amount of glucose converted to fat and increase protein synthesis and, hence, muscle mass . Some preliminary research also indicates that chromium supplements might reduce food intakes, hunger levels, and fat cravings . Therefore, chromium supplementation has been proposed to both enhance weight loss and improve body composition by decreasing body fat and increasing lean body mass; its effects on these outcomes have been evaluated in several clinical trials [
Overall, research suggests that supplementation with chromium, mainly in the form chromium picolinate, reduces body weight and body fat percentage to a very small, but statistically significant, extent. However, these effects have little clinical significance.
Green Tea and Green Tea Extract
Green tea (Camellia sinensis) is a popular beverage consumed worldwide that has several purported health benefits . Green tea is present in some dietary supplements, frequently in the form of green tea extract. The active components of green tea that are associated with weight loss are caffeine and catechins, primarily epigallocatechin gallate (EGCG), which is a flavonoid . A typical brewed cup of green tea has about 240–320 mg catechins and 45 mg caffeine. It has been suggested that green tea and its components might reduce body weight by increasing energy expenditure and fat oxidation, reducing lipogenesis, and decreasing fat absorption . Green tea might also decrease carbohydrate digestion and absorption . Available green tea extracts cover the range from minimally processed tea leaves to highly processed, manufactured concentrates of single constituents, such as EGCG.
Carnitine is the generic term for several compounds, including L-carnitine itself, several acylcarnitines (e.g., acetyl-L-carnitine), and propionyl-L-carnitine. It is composed of the amino acids lysine and methionine . Carnitine is naturally present in animal products such as meat, fish, poultry, and milk and dairy products; small amounts are present in some plant foods. Humans synthesize carnitine from its constituent amino acids, so dietary carnitine intake is not necessary. Almost all cells of the body contain carnitine, which transports fatty acids into the mitochondria and acts as a cofactor for fatty acid beta-oxidation . Because of these effects, carnitine has been proposed as a weight-loss agent.
Conjugated Linoleic Acid
Conjugated linoleic acid (CLA) is a mixture of linoleic acid isomers containing conjugated double bonds that is present mainly in dairy products and beef. The various isomeric forms of CLA include c9,t11-CLA and t10,c12-CLA, and it is available in dietary supplements as a triacylglycerol or as a free fatty acid . Researchers have suggested that CLA enhances weight loss by increasing lipolysis and fatty acid oxidation in skeletal muscle, reducing lipogenesis, and promoting apoptosis in adipose tissue .
Vitamin D , Vitamin B and Iron.
Soluble and non-soluble fibers.
Staying healthy takes work, and we'll help with any tools we can. Follow us on social media (@ottercoop) and let us know how your journey is going.