The Health and Fitness ChannelNovember, 2002 IssueYour Truth In Fitness Source
Should You Supplement?Walk into any health-food store or pharmacy today and you'll find yourself Is there really any health benefit to taking supplements? Well I sure think so. And, Tuft University nutritionist Dr. Jeffrey Blumberg agrees. Even if you aren't sick, says Blumberg, a few well-chosen supplements can make you much, much healthier. Consider these points:
I consider the following vitamins, antioxidants, and minerals essential to take every day. Use the RDA amounts as a guideline for the minimum you should be taking. But remember, to get a protective effect you need to take, in most cases, many times the RDA. FOLIC ACID Folic acid also guards against colon cancer and birth defects. Since these defects occur in the first two months of pregnancy, any woman who even thinks she might become pregnant should take a daily supplement containing at least 400 micrograms (mcg) of folate. Sources: Green leafy vegetables, nuts, peas and beans. RDA: 400 mcg. VITAMIN B-6 Sources: Meat, Poultry, fish, liver, whole grains, most fruits and vegetables. RDA: 2 milligrams (mg). VITAMIN D Sources: Fortified dairy products, liver, eggs, cod liver oil.
It is also VITAMIN E Daily doses of vitamin E reduce the risk of heart disease, cancer of
the Research also suggests that vitamin E can slow the progression of neurological diseases like Parkinson's and Alzheimer's. Unfortunately, it's hard to get sufficient vitamin E from a healthful
low-fat Sources: Wheat germ, vegetable oil (don't recommend unless it's an essential fatty acid like flax oil, cold pressed safflower oil, or hemp oil), nuts. RDA: 30 International Units (IU). BETA CAROTENE Sources: Broccoli, cantaloupe, carrots. RDA: None for beta-carotene. SELENIUM Sources: Fish, shellfish, meat, dairy products. RDA: None for selenium. VITAMIN C The typical American diet provides 120 mg a day of vitamin C. That's twice the RDA, but a National Institutes of Health study suggested that the RDA is too low. A daily intake of at least 250 mg is better. Sources: Citrus fruits, green peppers, broccoli, cabbage, cauliflower, potatoes, tomatoes. RDA: 60 mg. CALCIUM The usual recommendation for adults is 1,200 to 1,500 mg of calcium a day. To get this much from food, you'd need to drink about five glasses of milk...or eat several servings of yogurt, cheese or broccoli. For most people, it's easier to take a daily calcium supplement (calcium citrate, calcium chelated with a protein, or possibly coral calcium). Sources: Dairy products, leafy green vegetables and beans. RDA: 800 mg. Putting It All TogetherSo how do you do it? And what multivitamin/mineral complex should you use with so many to choose from? Use my recommendations above for the minimum amounts you need because most don't contain enough. Remember, you need multiples of the RDA for each vitamin in order to get a protective effect. Plus, the majority don't include several important antioxidants either (which help reduce disease formation in your body). So be careful in selecting one -- make sure it has enough of each vitamin/mineral/antioxidant. Here's a little trick manufacturers playThey know there is a maximum price consumers feel they should pay for vitamins. Give or take a few dollars this range is $25 - $30 for a monthly supply of vitamins. They know once this price ceiling is breeched that sales will drop dramatically. Why? Because most consumers shop mostly by price, not what's necessarily in the product. Since the manufacturers goal is to make the most amount of money possible, they're continually looking to increase the "gap" between what they sell their vitamins for and what it costs them to make it. They know they can't go higher on price, so they look for ways to reduce their raw material costs. The main ways they do this is by reducing the total number as well as the amounts of vitamins and minerals they include in their product. They also stay away from adding any of the more expensive (but highly effective) ones. But what would you pay for better health? Are you willing to nickel and dime the most precious commodity you own? What if you knew today that you would develop a life-threatening disease because of your poor eating habits? And what if you learned that supplementing with key vitamins, minerals, and antioxidants would reduce your chance of getting that disease? Wouldn't you seek out the very best ones? Always go with the best vitamin/mineral complex you can afford. Remember...either pay a little more now...or a lot more later. Because of the sheer number of manufacturers selling vitamins it's hard to make a recommendation. All I can really do is give you one based on what I and others have personally used and gotten good results from. Here's three different vitamin/mineral combinations I recommend: 1) SUPER PAK - This vitamin/mineral complex is designed to deliver one of the highest potency products available today. It was specifically designed to support either an individual doing intense training (working out with weights and cardio more than 4 times per week) or someone under lots of stress due to lifestyle factors (it has been shown that our modern lifestyle depletes our vitamin and mineral stores 67% quicker than just two generations ago). 2) Ms POWER PAK - This vitamin/mineral complex was also designed to deliver the highest potency product. However, it was specifically designed for females. It's nutrient profile was designed to combat stress related to exercise, diet or life style. Also, a special emphasis is placed on the 8 days of a woman's menstrual cycle in order to handle the increased rigors on a woman's body this brings. Here's what user Teri Roehl has to say,
3) ULTRA 4 - This vitamin/mineral complex was designed for the average person that has a mostly sedentary job or only exercises infrequently. It does not quite have the potencies the other two have. However, don't mistake this for an incomplete vitamin/mineral/antioxidant complex. It is loaded with 43 separate nutrients designed to maximize your body's nutritional needs. In fact, the Ultra 4 is one of the most complete and sophisticated multi-vitamin and mineral formulas available in the world. There are few products, if any, on the market today that can compete with its potency and the sheer number of nutrients it contains. Ok, let's get down to the nitty gritty. Yes, I sell these. And yes,
I could be But I'm not. I truly believe in their quality and effectiveness. Now you could To read more about the SUPER PAK, MS POWER PAK, or ULTRA 4 click on their respective links below: The "Fitness Corner": Your fitness questions answered.QUESTION: When I do squats my lower back gets tight and sore. Why is thishappening? ANSWER: If you're tiring out your back muscles by doing squats then you're most likely doing them incorrectly. Try this. Try placing the bar as high on your back as possible. Of course don't place it on your spine bones, just as high up as you comfortably can. A lot of people place the bar farther down their back because they find it helps them lift more weight (because of the increased involvement of the glutes and lower back). Also, concentrate on keeping your torso as upright as possible. If you do this you'll notice more involvement of your legs. You may have to use less weight because you'll no longer have your back and butt helping you out. Remember, squats performed correctly shouldn't completely tire out your lower back if you do them correctly. You should also have someone knowledgeable critique your form and tell you if you're leaning forward too much when you squat. If this doesn't help and you have access to a Smith Machine then perform the squats there with your feet about a foot forward from their normal squat position. This will transfer all the weight to the thighs and eliminate almost all back involvement. QUESTION: I'm been a failure at losing weight pretty much all my life. At the present time I am heavier than ever before in my life. Joined the gym but don't seem to get there. I am 5' 4 and just turned 61, have had a complete hysterectomy (in '91) and take no hormones, or meds. Am completely alone in the world, and although I think of myself as a positive person, this weight thing has me overwhelmed. Everyone has a comment, or theory, and knows more than we think they do. So probably this is deep stemmed going back to my mother always saying if you don't lose weight before you are 50 you never will, so I guess I have stopped believing that I can ever have my beautiful body back. Is there any hope for me? By the way, God bless you in your work. ANSWER: What is important to you? Is it a slimmer body? Is it
a feeling of more youthfulness? I can't tell you because I am not you.
However, I do know one clear and simple thing...we are who we are simply
because of where we choose to be -- and THAT is the bottom line. While
that may sound a little harsh it is in fact the seemingly benign, every
day choices we make that ultimately shape who and how we are. The combined
'choosing' to put that extra bite into your mouth of chocolate cake,
ice cream, or even more regular food than you need, makes a simple cause
and effect relationship happen. The 'cause' of putting more calories You mentioned you're having some financial difficulties. Here's what I'm willing do to. On the condition you promise me you will follow through I will send you my program - for free. But I don't like to be disappointed so don't let me down. So I don't want you to accept my offer unless you can tell me in writing why you need to commit to my program and will follow through with it until the end. And finally, just take things one step at a time. Make a promise to
yourself to start exercising every day for just 10-15 minutes. Once
you get into the habit of regularly exercising (studies show it takes
doing a skill at least 100 times before it becomes part of your life
style) then you will be well on your way to where you want to be. Please send your questions to fitnesscorner@thehealthandfitnesschannel.com
Good luck, God bless, and all the best in health and fitness, Harry "Hank" Johnson Jr,
President
Harry is the creator of the "Amazing Fat-Loss/Ultimate Results Program" - specifically designed to help you lose fat quickly and easily. By following the instructions found in your manual you will have a lean, muscular or sexy body in 12 - 15 weeks or less -- guaranteed! ''If you want to look your absolute best then the Amazing Fat-Loss/Ultimate Results Program is for you...'' CLICK HERE for more info.
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