Supplementing with Multiple Vitamins & Minerals

Taking a multiple vitamin can be a good idea, if your diet isn’t balanced. Supplementing with a multiple vitamin and mineral supplement can act somewhat as an insurance if your not sure your everything you need from your meals. However, the best way to get micronutrients is through the foods you eat. Reading the labels of multi’s is just as important as reading food labels. If the label is loaded with a bunch of ingredients that are completely foreign to you, they just as well could be foreign to your body. Be aware that certain vitamins and minerals can block the absorption of the other and high amounts can be toxic. If you’re taking medications or have a medical condition talk to your doctor first before taking a multi.

Are you not quite getting the right amounts of vitamins and minerals through your diet? Perhaps you may need to supplement with a multiple vitamin and mineral supplement. Your body breaks down dietary micronutrients through the foods you eat and uses them to help supply your cells that enable your body to maintain homeostasis. Overtime, if your body lacks in microminerals and vitamins, this can cause an imbalance to your system that can create a micronutrient deficit resulting in health problems. Adding a multiple vitamin and mineral supplement can be helpful and may provide insurance. Look for a multi that is food based and contains a balance. Make sure the label doesn’t look as if it were written for someone who has a PHD in Science. For instance, if the label says the ingredients are, FD & C yellow # 6aluminum lake, polyethylene glycol, EDTA, parabens etc… I would pass. In addition, look for a multi that doesn’t have ridiculously high amounts of vitamins. For example, if the label says it contains 100% of the recommended daily allowance of B vitamins, that’s sufficient not 200%. Your body is not likely to absorb all the vitamins and minerals in one sitting. In other words, more is not necessarily better and can be harmful. If you have a medical condition, consult with your doctor before taking a multi, especially if you’re taking medications. For instance, if you’re on a blood thinner (coumadin) vitamin K can work against your medication by contributing to blood clotting. Also, some minerals can block the absorption of the other and high amounts of these supplements can be toxic. For example, calcium and iron may be best taken separately to insure your body absorbs it and high amounts of vitamin A can be toxic especially to pregnant women. If your wondering what is the best brand to buy, it’s certainly not the plastic bottle of Cosco’ Valpak Multivitamin and Mineral 3000 Plus Ginseng. Go to a natural foods store such as Clark’s Nutritional Centers (if your in Rancho Mirage, Loma Linda or Riverside area). If not try Henry’s Wholefoods etc… I highly recommend Clark’s because the staff there is very knowledge and they carry reputable brands, organic foods and more.

Ideally, you should be eating a balanced diet that will supply your micronutrient needs. However, if you decide to supplement with a multiple vitamin and mineral look for one that is food based, supplies no more than 100% of the recommended daily amounts of vitamins and minerals and the ingredients are not foreign. Use caution when supplementing. If you have an underlying medical condition or are on medications, talk to your doctor first. Lastly, Your body is an investment account, so make healthy deposits and you will reap a lifetime of good health.

Genetically Modified Foods, High Fructose Corn Syrup & Your Health

There has been plenty of controversy around genetically modified organisms and high fructose corn syrups affects on humans. One can’t help but to wonder why is there such a high rate of health problems amongst adults and children. I often think why is the statistics on autism in children 1 in 165 and could that be linked to the foods we consume. This blog isn’t about autism, however the latest research says there is a strong genetic and possible environmental link to the disorder. Perhaps the food that we consume could be a trigger to cause damage to DNA resulting in such disorders and health abnormalities, food for thought.

One of the things that researchers do know about HFCS is that it contributes to obesity, which is linked to heart disease and metabolic disorders. HFCS is found in many products in the grocery store as well as fast foods and in order to identify it, you almost have to be a detective. Keep in mind that HFCS is not just a sweetener but it’s also used as a preservative such as xanthan gum in many processed foods. The scary part is we live in a country that allows freedom of speech and the right to choose; unfortunately this is not always the case. I’m a big food label reader and try to cover my grounds for the most part however, not everything is printed on labels such as GMO. In addition, we are in the dark about what happens to foods before they hit the market. For instance, were you aware that a large percentage of seeds that are used to plant are genetically modified, so they can resist pesticides that are used to kill weeds? You might think, so? The problem is that crops that aren’t certified organic are sprayed with pesticides. These pesticides are produced by the world's leading producer of the herbicide glyphosate (Round Up). When these crops are treated, the weeds die but the crop keeps growing regardless. In other words, your consuming vegetables such as corn and soybeans that have been treated by insecticides by the names of: Mon 863, insecticide-producing Mon 810, and Roundup® herbicide-absorbing NK 603. The “food safety authorities” have allowed Europe and the U.S to use these pesticides making them ok for human consumption. A recent study released by the International Journal of Biological Sciences has concluded that Monsanto (producer of Round Up) GMO corn has a strong link to organ damage in rats. IJBS also said that, the organs that were affected the most were the liver and kidneys (detoxifying organs). In addition the heart, adrenals, spleen and blood cells had abnormalities. IJBS concluded that GM corn is a contributor to kidney and liver dysfunction. They also added that, “These substances have never before been an integral part of the human or animal diet and therefore their health consequences for those who consume them, especially over long time periods are currently unknown."

In closing, I can’t say how important it is to read labels, support your local farmers and buy certified organic and if your local store doesn’t have it, request it. Love your temple and treat it right by eating good things. Also, our children rely on us to make the right choices for them as well and even though we can’t guarantee perfect health for them or us, we can set the stage to have a good shot at it.

If you live near by visit Three Sisters Farm in Redlands CA http://www.localharvest.org/farms/M23943

To Supplement, Or Not To Supplement, Is The Question

With so many products on the market and a drive to be healthier how does one know what to take? Who regulates these supplements and who ensures that what you purchase is really what you’re getting in the supplement. A healthy diet will ensure that you get everything you need however; there are some supplements that are proven to have benefits and may be ok under certain conditions but caution still applies.

The Federal Drug Administration is involved in regulating a variety of products, labeling and supplements. Supplements are one of their responsibilities, however manufactures are responsible for making sure you get what the label reads. In other words, if the product says you’re getting 600mg of Red Rice Yeast, that’s what you should be getting. If the product becomes unsafe after it’s on the market, the FDA is responsible for taking action. With that said, there is plenty of room for errors to occur.

Lets take a look at some supplements that have some research to back their claims.
Calcium is something that men, women and children need and can safely get it through diet. On the other hand, if your not getting enough through diet, it can be supplemented. Women in particular are at a greater risk of loosing bone density. The risk increases at age 30 when building bone density stops and maintaining or loosing occurs. Depending on your genetic risk and age, women should be getting around 1000-1500mg of calcium a day. If your not getting enough calcium through dairy, soy products or other foods that are high in calcium, you might need to consider supplementation.

There has been a lot of talk about natural alternatives to lowering your cholesterol and there have been some supplements that have legitimate research to back their claims. Niacin is vitamin B-3 and has been under the spotlight these days for its potential benefits of lowering cholesterol and more. The research that has been done shows that Nicotonic acid (form of B-3) has been showed to increase HDL by 30%. In addition, it has been proven to lower triglycerides and LDL. It improves LDL and HDL levels by changing its chemistry. In order to get the benefits of niacin, the research shows it has to be taken in high doses, which can be very dangerous and should not be done unless the doctor advises. Red Rice Yeast is another supplement that can potentially lower cholesterol. It’s a part of the fungus family and has been used in China for centuries for a variety of ailments and many other uses. When taken in therapeutic doses it can lower cholesterol by several points. In fact, Red Rice Yeast is used in many statin drugs.

People who are avid exerciser often wonder if they should consider supplementing by using amino acids. There are around 20 amino acids and the human body can produce 12. The rest have to be acquired through diet and are considered essential. The body uses amino acids as building blocks for protein, fuel and biosynthesis. When you consume protein, it is then broken down into amino acids and is utilized by the body. Supplementing amino acids are not balanced enough to meet the body’s demands for use. When amino acids are consumed via food, they are broken down and modified for use. Consuming more of a certain amino acid can interfere with synthesis and degradation. A diet of 15-20% protein (lean meats, fish, soy dairy) can insure you get the combination of amino acids your body needs.

There are more than 1,145,324,000 over weight people in the world and more than $63,615,000 is spent on weigh loss products in the USA. Some people suffer from medical problems that may make it more difficult to loose weight while most people can loose weight by adjusting calories and activity level. While all that money is being spent on weight loss products, just think of all the healthy groceries that you could buy that would better suit your weight loss and health. Weight loss can seem like a science when you’re trying to figure out how eating right and exercise is all going to fit into your life. Your goal should not be to not loose 10lbs by next week nor should it be to eat brown rice and carrots for a month or get the latest and greatest weight loss supplement. Your goal should be to have a healthier lifestyle by adjusting poor eating habits, start exercising and reduce stress. By eating a balanced diet that includes variety you will have a good chance at getting the weight off for good and reducing many ailments that can be caused by poor diet. As you know, exercise can lower your blood pressure, lower the chance of type II diabetes, high cholesterol, and reduce the risk of some cancers and more. Eating a healthy diet will double the benefits. For example, adding olive oil, fish, nuts and seeds can help reduce cholesterol, heart disease, colon cancer and more. Eating more fruits and veggies can help slow the affects of aging, reduce the risk of cancer, build your immune system etc…Having sufficient fiber in your diet will not only help fight against colon cancer but it aids in weigh loss and stabilizing blood glucose levels that can affect your mood.

There are a variety of supplements on market that do have potential benefits with real research to back their claims and I've only touched the surface of all the products on the market. Keep in mind that some companies have private agencies that do research on their product and as a result they claim to “have proven benefits” based on “their” research. These types of claims must be researched thoroughly before consideration and supplements should be taken with caution.
When it comes down to it, your money is best spent on you eating healthier, joining a gym or hiring a trainer and making lifestyle changes for the better.

Functional Training versus Machine Training

What is functional training? Functional training allows several muscles to work versus isolating one muscle group on a machine. Functional training is something we all can relate to. If you’ve ever lugged a bunch of luggage through the airport or struggled making your way to the car while holding several bags of groceries, you can relate to functional training. Every individual does a task or activity differently, which is why machine exercises seem unnatural compared to the way we function in everyday life. Machine exercises will make a muscle look good but it will not help you get up the stairs with a basket full of laundry. Functional training will allow you to use primary, stabilizing muscles and allows for neuromuscular training such as coordination and balance. Lets compare 2 exercises, the leg extension machine and a squat press. The leg extension will allow you to isolate the quadriceps muscles without using any other muscle groups and can lead to overtraining of the quadriceps and undertraining of other leg muscles such as the hamstrings. A squat press will allow you to train your brain, core muscles, leg muscles and upper body muscles. You can perform a squat press if you have some dumbbells on hand or 2-gallon jugs of water. From a standing position place a dumbbell in each hand and stand with your feet shoulder width apart and keep your core muscles tight, back straight and chest out. Lower your body to a squat position and bring the dumbbells to your shoulders and as you return to standing position press the dumbbells up. You can do 2-4 sets of 8-12 reps. Functional training can be done at home, office or wherever. Functional training is very effective, realistic, allows for more muscles groups to be trained and can be performed with minimal equipment

New Year's Weight Loss Resolution

Now that we’ve entered into 2010, some of you may have made a “New Years Resolution” such as weight loss. You may have even thought about your weight loss resolution a few weeks ago and was just waiting to start it on the first. I personally am not a fan of resolutions because they seem to be short lived, however I am a strong believer of goals. Whether your someone who believes in “new years resolutions" or goals, you should take some time to reflect on what a resolution or goal means to you. Setting weigh loss goals for 2010 can be achievable under the right circumstances. For instance, having a goal of loosing 30 lbs in 30 days is unrealistic. Choosing to workout an hour a day 7 days a week is not going to happen for most of us who have busy lifestyles. Choosing to rid your fridge of all “junk food” seems like a good idea but the chances of it reappearing magically over the next few weeks is likely, unless you have a realistic plan in place and know how it's going to work. I’m not trying to be negative but I’m definitely a realist. If your thoughts are to have a New Years resolution my questions to you is how do you plan on making the resolution work? Is it realistic? Is it something you can stick to in the next 6 months to a year? Here is some food for thought, try exercising 20-30-minutes most days of the week. Eat a more balanced diet that includes a variety of fruits, veggies, unsaturated fats and lean protein sources. Allow yourself to have a treat instead of making it completely off limits. In fact, allow yourself a treat once or twice a week (depending on the type of treat). Set aside time everyday day to reflect over what your goals are to help keep you on track. Having a visual is very helpful. Have a note posted on the fridge of what your goals are or perhaps an unflattering picture of you to remind you of your weight loss goal. New Years Resolutions can work if it’s realistic and you’ve figured out a way to make it work. Have a happy health 2010