Coenzyme Q10 (CoQ10) by Mary J. Shomon

Coenzyme Q10 (CoQ10) is a type of enzyme found in the cells of your body. CoQ10 is biosynthesized, that is, your body produces it naturally. It works to provide energy for organ function and is found in high concentrations in the heart and liver cells. In supplement form, CoQ10 is designed to replace or replenish the coenzyme in case of deficiency.



Function
1. Coenzyme Q10 is concentrated in the mitochondria of your body's cells. The mitochondria convert matter (nutrition) into energy, and CoQ10 is needed for this function. The coenzyme also acts as an antioxidant -- it works to prevent the formation of cancer cells and boosts your immune system. Your body produces CoQ10 the same way it produces both HDL and LDL (good and bad) cholesterol.

Features
2. CoQ10 prevents oxidation of bad cholesterol (LDL). Oxidation of cholesterol leads to blocked arteries, a form of heart disease. CoQ10 is closely tied to the production of cholesterol, and if you take prescription statins to control high LDL levels, the statins also suppress production of CoQ10.

Benefits
3. As a supplement, then, CoQ10 can aid in replenishing the coenzyme in your body. The side effects of statins include muscle weakness and joint pain, both of which have been attributed to reduction of CoQ10 in the body. Taking a CoQ10 supplement along with your statins may reduce or eliminate the side effects of the statins.

Significance
4. The significance of CoQ10 as a supplement is mostly aligned with heart health. Because the heart is one of the body's more active organs, it requires enormous amounts of energy to function. CoQ10 allows for production of that energy. Its ability to control oxidation of cholesterol and boost your immune system contributes to a healthy cardiovascular system. But is it effective as a day-to-day supplement for those in good health?

Considerations
5. If you suffer from an immune deficiency condition, such as AIDS, CoQ10 may help you fight infections and ease physical pain. Those suffering from muscular dystrophy, Parkinson's disease, or other muscle- and joint-related conditions might also benefit from using CoQ10 supplements. But your body should produce CoQ10 in sufficient amounts if you're in good health, follow a healthy diet and exercise regularly. Taking it as a supplement is unlikely to be of any benefit to you if you do not suffer from heart disease, autoimmune conditions or muscular degeneration due to disease.

Twelve Ways to Revive and Boost Your Metabolism

by Mary J. Shomon

When you're hypothyroid, fatigue, difficulty losing weight, or continued weight gain can all be attributable to a drop in the metabolism that frequently accompanies hypothyroidism. Even after your hypothyroidism is properly treated with thyroid hormone replacement, you may find that your metabolism has not bounced back to where it was before. This sluggishness in your metabolism can leave you feeling exhausted, and finding that you can't lose weight, despite a healthy low-calorie diet.

Here are some ways you can help revive and boost your metabolism.

Make sure you eat breakfast.

If you don't eat breakfast, you slow down your metabolism and send the body into "hoard mode," thinking it's starving because you're going a long period of time frequently 8 to 10 hours or more, without food.

Eat the majority of your food earlier in the day.

Dinner should be your lightest meal, and some experts recommend you don't anything after 8 p.m., or any later than 3 to 4 hours before bedtime. This helps your body process and burn the food when you're aware and moving around and burning more calories per hour.

Don't starve.

Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

Eat smaller meals more frequently.

Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism.

Get enough aerobic exercise.

As much as you can is really a help for your metabolism, and if you do it in the morning, you'll raise your metabolism all day.

Build muscle with weight training or resistance exercise.

At least two to three times a week, you should add weight training or progressive resistance exercise that builds muscle. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest!

Water, water, water!!

You've heard it before, but drink those 8 8-ounce glasses of water every day. The energy burning process of metabolism needs water to work effectively.

Get enough B vitamins.

Among supplements, if you are suffering from flagging energy, you need to make sure that you are getting enough B vitamins. Vitamin B-12 in particular is one that is essential for energy. To ensure you're getting enough B vitamins, consider taking a B complex, plus a separate sublingual B-12.

Try a supplement for fatigue.

Another type of supplement useful for fatigue is in the area of substances that the body naturally produces for energy production. Supplements in this category include:

* Co-enzyme Q10, also known as CoQ10, which supplies energy to muscles
* L- Carnitine
* NADH (Nicotinamide Adenine Finucleotide) which helps cells convert food into energy
* Green Tea extract

Try Chinese Herbs

In terms of herbal remedies, while you should avoid ephedra and ma huang stimulants, you can ask your practitioner about schizandra--a Chinese herb that is used for fatigue. Ginseng is also popular for energy. Before trying any herbs, supplements, or vitamins, you should of course consult with your practitioner to ensure they are safe for you. Ginseng, for example, is not recommended for someone with high blood pressure and many herbs and supplements are not recommended during pregnancy.

Try mate tea

In the process of writing my book, Living Well With Hypothyroidism: What Your Doctor Doesn't Tell You...That You Need to Know, I had the opportunity to interview herbal and aromatherapy expert Mindy Green of the Herbal Research Foundation. I asked her what, as a person with hypothyroidism, I should reach for when I'm just completely out of steam, and am ready for a giant double espresso in order to make it through the day. Mindy, said, unquestionably, mate tea. Mate, pronounced, "mah-tay," is an herbal tea native to South America. Mate is considered far more nutritious than black tea or coffee, and though it also has some caffeine, its effects are energizing, rather than making people jittery.

Consider Energy Work

Energy and bodywork , such as yoga, tai chi, qigong (pronounced chee-gung), and Reiki, can all help in adding and balancing energy. In qigong, tai chi, and yoga, gentle movements are used to move energy along the energy pathways of the body. In Reiki, a practitioner helps open up energy channels.

(Remember to always check with your practitioner before starting any herbs or supplements.)

8 Slimming Secrets to Eat More Chocolate

When Devin Alexander lost 55 pounds, she was fixated on the thought that she'd never eat chocolate again if she wanted to be healthy. Instead of accepting this reality, she made it her business to work around it. Devin says that she currently eats chocolate every single day without the weight struggle. And now it has actually become her business. She is the author of the New York Times bestselling "Biggest Loser Cookbook," as well as the host of "Healthy Decadence" on Fit TV. Here is a taste of her chocolate-covered wisdom...

DEVIN ALEXANDER'S 8 SLIMMING SECRETS
TO EAT MORE CHOCOLATE

1. Less is more with mini chocolate chips. These little guys are one of my secret weapons when it comes to sneaking chocolate into sweet treats. Because they're much smaller than standard chips, you need fewer to get more in each bite. I use them in my signature Chocolate Chocolate Brownie Cups (see below), and you can also try adding a few to a sandwich bag with some whole grain cereal for a delicious on-the-go snack.

2. Get creative with cocoa powder. Cocoa powder is not just for baking. Add a spoonful to your favorite fruit smoothie in the morning (my personal favorite is raspberry) or add a touch of cocoa to your oatmeal for a decadent twist. Not only is cocoa powder a light way to get in some chocolate, but it's high in fiber, too.

3. When in doubt, use chocolate syrup. Whenever I'm looking for a quick chocolate fix, I pull out the chocolate syrup and drizzle it on everything from fresh fruit to marshmallows. I love to make breakfast "sundaes" with nonfat yogurt, bananas or berries, low-fat granola, and a drizzle of chocolate syrup on top!

4. Choose chocolate graham crackers. Did you know that chocolate graham crackers are actually low-fat? Though the label almost never says so, 1 chocolate graham sheet has typically only about 3 g of fat. Try these with a glass of low-fat or nonfat milk for a sweet pick-me-up.

5. Get chocolate and protein into your ice blended. I love those frothy ice-blended drinks from the local coffee shop, but they're usually full of fat and empty calories. Blend your own at home with nonfat milk, coffee powder, ice, and chocolate protein powder. It'll give you a great energy boost and satisfy your chocolate craving.

6. Enjoy hot fudge without pudge. Lots of store-bought hot fudge toppings are actually fat-free. Even if the front label doesn't say so, read the nutrition facts. You'll find that many of them actually have zero grams of fat. I dip fresh strawberries in warmed hot fudge for a chocolate "fondue" treat anytime.

7. Don't be afraid to try something new. I'm always looking for new ways to sneak chocolate into my diet. I recently discovered all-natural chocolate brown rice syrup. It's like a cross between chocolate syrup and hot fudge, but it's all-natural, gluten free, and even fat-free! It's made without beet or can sugars, corn syrup, or other refined sweeteners of any kind. It has a super rich, deep chocolate flavor and goes well with everything from fruit to fat-free ice cream. Look for Suzanne's Specialties Chocolate Brown Rice Nectar at Whole Foods or on their website.

8. CHOCOLATE CHOCOLATE BROWNIE CUPS
Devin Alexander's signature recipe from "The Most Decadent Diet Ever!" (Random House)
Makes 48 brownie cups; 24 servings

Save: 151 calories, 11 g fat, 2 g saturated fat. Each two-brownie serving has: 109 calories, 2 g protein, 23 g carbohydrates, 1 g fat, <1 g saturated fat, 0 mg cholesterol, trace fiber, 139 mg sodium. A traditional brownie serving has about: 260 calories, 3 g protein, 37 g carbohydrates, 12 g fat, 3 g saturated fat, 15 mg cholesterol, 1 g fiber, 165 mg sodium.

Ingredients:
Butter-flavored cooking spray
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
8 large egg whites
2 cups raw sugar
1/2 cup unbleached all-purpose flour
1 cup unsweetened cocoa powder
2 teaspoons instant espresso powder
1 teaspoon baking powder
1 teaspoon salt
1/2 cup mini semi-sweet chocolate chips

1. Preheat the oven to 350°F. Thoroughly mist two 12-cup nonstick mini-muffin tins with spray.

2. Use a sturdy whisk or spatula to mix the applesauce, vanilla, egg whites, and sugar in a large mixing bowl until well combined. Add the flour, cocoa powder, espresso powder, baking powder, and salt. Stir until just combined and no lumps remain. Working in batches, fill each cup until just barely full. Sprinkle about one-fourth of the chips evenly over the brownies in each of the tins. Bake for 10 to 12 minutes, or until a toothpick inserted in the center comes out dry (a few crumbs are okay).

3. Transfer the tins to a cooling rack and cool for 5 minutes. Use a butter knife to gently lift the brownies from the muffin tins (if they stick, carefully run the knife around the edge of each cup). Cool on the rack for another 10 minutes. Repeat with the second half of the batter and the remaining chips.

Note: These brownie cups freeze extremely well if you want to keep them on hand for your children's after-school cravings or your midnight sweet tooth. With only 54 calories and less than 1 gram of fat each, you really can't go wrong!

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