Federal regulators in the United States indirectly acknowledged the importance of lecithin by identifying choline, contained in lecithin, as an “essential” nutrient. An essential nutrient is required by the body but must be obtained from the diet because the body doesn’t make it in adequate amounts. The federal designation for choline — and by inference lecithin, as a significant source of choline — seems to confirm lecithin’s worth. (It also underscores the fact that bodybuilders — who have used and promoted lecithin as a supplement staple for decades — are and always have been at the cutting edge in the science of nutrition and in manipulation of body composition.)

WHAT IS Lecithin? Lecithin also known as phosphatidyicholine (PC), is a special type of lipid (a phospholipid) found naturally in the body. In fact, cell membranes contain a substantial portion of lecithin, which indicates how important it is, as it helps regulate what flows in and out of cells.

WHY SUPPLEMENT WITH IT?

Supplemental lecithin can make a difference — albeit subtly and over the long term — in your health, appearance and gym performance. Besides, you’re not likely to get enough lecithin and choline in a typical bodybuilding diet, which is low in saturated fat and processed foods.

Many processed foods contain lecithin because of its emulsifying properties — preventing separation of ingredients. We wouldn’t recommend processed foods as a wellspring of lecithin, regardless of how much of it (or any other potentially beneficial substance) they contain. As for getting enough lecithin from whole foods, unfortunately, the richest sources tend to be high in saturated fat and cholesterol.

The best whole-food sources of lecithin and choline are egg yolks, soybeans and organ meats such as beef liver. Grains, fruits and veggies are essentially insignificant sources. Milk and powdered milk proteins are not much better.

Americans, including bodybuilders, have cut their total fat intake over the past 20 years, primarily by decreasing consumption of eggs, organ meats and red meat. These declines — despite any beneficial effects they may have in reducing the risks of heart disease and other ailments– have nevertheless also reduced lecithin intake to levels that are often marginal even in the average person, let alone in bodybuilders.

WHAT ARE THE BENEFITS OF LECITHIN? Lecithin, choline and their major metabolites are involved in enough of the body’s processes to fill quite a few huge books. Lecithin enhances cell membrane dynamics. It’s a major phospholipid in the membranes surrounding cells. As the gatekeepers of the cells in the body, membranes provide ultimate control over what and how much of anything goes in and out. For maximum processing volume and efficiency, it’s imperative that we nutritionally support these critical structures as best we can. This is even more important for bodybuilders, who constantly put their bodies and physiological systems under stress.

Lecithin keeps fats “in line.” It helps reduce cardiovascular-disease risk by contributing cholesterol-lowering polyunsaturated fatty acids, inhibiting intestinal absorption of cholesterol, increasing excretion of cholesterol and bile acids, and positively affecting the overall lipoprotein profile. Every serious bodybuilder knows how important these actions are.

In addition, lecithin helps promote a healthy liver. Besides working to lower cholesterol levels, lecithin amazingly has been shown to prevent the development of alcohol induced cirrhosis of the liver in various animals (human studies are now underway). Choline is required for normal liver function. Healthy humans fed a choline-free diet for only a few weeks develop profiles that include early indicators of liver dysfunction.

If you take a lot of painkillers, you need lecithin. Research has shown it protects against gastrointestinal (GI) injury caused by nonsteroidal anti-inflammatory drugs (NSAIDs), including ibuprofen and acetaminophen. Despite their efficacy and widespread use, NSAIDs can cause GI lesions, perforations and bleeding. In human and animal studies, including lecithin with NSAIDs not only prevented GI irritation in subjects, but also enhanced the antipyretic, anti-inflammatory and analgesic efficacy of the therapy. That’s something every sore bodybuilder can use.

Solgar Lecithin £6.95

This is a great acheivement and Andrea was shocked and thrilled with her win – for full details click on the image below.

• Increased supply of oxygen to the brain promoted clear thinking, helps relieve mental fatigue and improves concentration
• Stimulating the release of endorphins will help relieve emotional stress and repressed feelings, and elevates the mood
• Activates Parasympathetic Nervous System (the nerves around the head and neck area), encouraging the body to rest and relax, promoting a good nights sleep
• An Indian Head Massage encourages the release of stagnant energy in the body, creating a feeling of balance and calm

From a physical perspective, the idea of an Indian Head Massage is to release muscular tension. Think about it: when we get worried, the first place most of us will tense would be our neck and shoulder muscles; some may tense their jaw or grind their teeth, or even strain their eyes from too much reading and rubbing; going to bed with an overactive mind can disrupt our regular laying pattern, which may result in a morning of aching back and shoulders…and bums!
In my experience, an Indian Head Massage once a week through study time can help ease a ‘bursting brain.’ To feel the full beneft, try and Indian Head Massage the night before your exam day.
A qualified Aromatherapist may incorporate essential oils into your massage blend to help keep your mind calm but focused, aiding a much needed sleep. You may receive a home blend that can be used to burn or pop in the bath, or even to take into your exam on a tissue to inhale.
As an added bonus, the movements in an Indian Head Massage will provide increased flow to the head, neck and shoulers, releasing unwanted toxins and stimulates your immune system, because the last thing you want is to be run down and sneezing over your papers!

Indian Head Massage is safe for almost anyone, and can be used with or without an oil medium. You are seated throughout, and it will last between 30 – 50 mnutes.

Katherine Thornton is a qualified Aromatherapist, and can use essential oils in all her massage treatments. Call into Naked Nutrition (01483 561713) for more details, or direct at mystykaroma@fsmail.net (Guildford/Woking area)

To promote Love Your Gut Week,

 we have cut a huge 20% off ALL our products which can help to keep your gut healthy! 

TEENAGERS

The teenage years are some pretty hard years, because of the change from being a child and to being an adult. That change can be frustrating for both you and your parents. Your parents have to get used to you being a young lady or man and not a child and that can be hard for a parent.

They will help you get through the teenage years in a calm and confident way.

Cherry Plum: Helps you when you feel that your mind is being over-strained, you feel like you are going to explode or do irrational things. It helps you get more relaxed about your parents or siblings and not get mad at them.

Chestnut Bud: Helps you when you keep doing the same mistake over and over again. Also if you feel that you can not keep up in school.

Crab Apple: Helps you when you feel that something is not right about yourself, you can always find something that you think is ugly or wrong about yourself. Even if other people can not see it and think that you are very pretty or handsome.

Elm: Helps you when you feel that you get overwhelmed either by school, homework or other responsibilities.

Gentian: Helps you when you get discouraged and depressed when things go wrong or when you are faced with difficulties.

Hornbeam: Helps you when you procrastinate and have a hard time getting started with, for example, your homework.

Larch: Unfortunately low self-esteem is very normal in the teenage years, Larch will help you to regain self-esteem and confidence in yourself.

Mimulus: Helps you when you feel afraid, the kind of fear you can put a name on such as, fear of death, fear of not being good enough, an upcoming exam, being alone etc. It also help you if you are shy and tight tongued in company with people you do not know.

Walnut: Helps you break free from old ties (parents) and at times of major life changes (puberty). It helps you adjust to your mental and physical changes. It also helps you to trust yourself and not being affected by what other people tell you.

Wild Oat: Helps you decide which education that suits you best. There are many choices and in this age it can be hard to choose an education that you will be happy with when your studies are done.

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The Naked Team

These fantastic athletes take part in a wide range of multi sport activities throughout the year, are of all abilities and welcome new members.

They will be training with the aid of Cytosport thanks to Naked Nutrition Sponsorship!

Visit their website to find out more!

Fantastic complete product from Herbfarmacy!

Since our last newsletter some of you will l know we have brought out a new product called Totally Balmy. A great way to try three of our products in small containers and a brilliant resource for the active lives we lead – light and easy to carry with you. Whether you share this with the partner in your life or keep it especially for yourself it’s a great all-round skin and body care kit including: Mallow Beauty Balm, Skin Rescue Balm and Meadowsweet Muscle Balm.
Whilst the Mallow Beauty Balm provides a nutritious facial moisturising treat (it can be used as a daily moisturiser or as an extra nutritious treatment in the evening for fine lines etc) the Skin Rescue Balm can be used for more intensive skin repair work – on cracked heels, hand and nail repair and any areas that have eczema–like skin rashes. It can also be used as a general healing balm wherever the skin needs extra TLC. Last but not least – use the Meadowsweet Muscle Balm post gym workout, after a long walk or after being on your feet all day – simply massage into tired aching muscles and joints……. All you need in one simple pack!