Supplements I Recommend

The supplement industry seems to push hundreds of thousands of "best in the world miracles" in order to achieve health benefits and it is difficult to choose the good from the bad. Every day it seems there are exaggerated, misleading and flat-out false claims in what we see, hear and read.

On the other hand we can’t ignore the pharmaceutical-like properties of real food. Keep in mind that supplementation is a very personalized thing and that "supplement" should imply that you are adding to an already healthy and varied diet.

Certain supplements can be beneficial, and I have highlighted what I use based on cost and benefit:

Fish Oil
Omega-3 fatty acids are one of the superfoods of this decade. The research has been very promising when it comes to this essential fat found in fatty, cold-water fish such as; salmon, mackerel, sardines and herring. The problem is, most people don't eat enough fish to get the coveted EPA and DHA (components of omega-3's) found in these fish and responsible for a healthier brain, heart and joints.

A multivitamin/mineral
These are good for almost anyone who wants to make sure that any shortages in their nutritional needs are covered. My recommendation for someone looking for a multivitamin is one with 100% RDI in most ingredients. You don’t want too much vitamin A (more than 10,000 IU) and folic acid (more than .5g).

Whey protein powder
Very versatile and easy way to get a useable protein into your body. Protein smoothies are excellent before or after exercise and can be turned into a meal-on-the-go really easily. Isolate is a purer form than concentrate when it comes to whey protein.

Vitamin D
In light of recent research, vitamin D is becoming as essential as fish oil. Medical literature has been full of articles on it's positive impact on health. It has been shown to lower the risk of diabetes, along with fighting breast and pancreatic cancer, and it has even been shown to lengthen life. Research considers 1000IU’s safe for almost anyone, so unless you live in the tropics you need all you can get.

Calcium
Women especially need more of this mineral. Recommendations of 500mg supplements will help you reach a daily target of around 1200mg. If you can find a supplement with vitamin D and Calcium (and maybe magnesium) in one, this is a good bet.

Additional Supplements:

These supplements are still being researched but preliminary results are positive and worth added if you have a specific need.

Alpha Lipoic Acid:
ALA is an antioxidant with the unique ability to function in both water and fat. It has been used to boost brain function and improve age-related conditions by protecting nerve cells. Alpha Lipoic Acid (ALA): See discussion here.

Creatine Monohydrate:
This continues to be the top bodybuilding performance and muscle building supplement of choice.

Probiotics:
Healthy bacteria such as Acidophilus have shown some promise in keeping the gut healthy. Preliminary research has shown the possibility of preventing peptic ulcers, infections and even reduce the risk of colon cancer.

PS as a side note: Many people are using a colon cleanser along with Acai Berry for weight loss.

You Can Do It

In order to stay on track with that commitment to eat healthier and lose weight it's going to be important to control your diet but ...
You Can Do It!

Have you ever wondered what/why Body Mass Index (BMI) is?

Your standard bathroom scale gives you one indication of your size, but unless you figure in your height, you might be “under tall” for your weight.

The body mass index (BMI) provides a more accurate assessment of your weight.

The categories are:
Under 25 - normal weight,
25 to 29 – overweight,
30 and above - obese

If you can’t find one of those BMI calculators you can use this formula to do it yourself. You might even build your own spreadsheet to do it. This example is of someone who is 5 feet, 10 inches tall and weighs 200 pounds:

1. Write down your weight in pounds (200).
2. Multiply that number by 703 (200x703=140,600).
3. Multiply your height in inches by itself (70x70=4,900)
4. Divide the answer to No. 2 by the answer to No. 3(140,600 ÷ 4,900=28.69)

So if you check your BMI and determine that you are indeed too short for your weight where do we go from here. We have all heard at one time or another that the optimum diet is balanced and varied. It includes fruits and dark green vegetables, whole grains, and low-fat dairy products in addition to fish and low fat meat and chicken.

If we can faithfully stick to that plan it will provide nearly all the nutrients that most of us need. On the other hand, if you are one of those who have trouble eating healthful foods on a regular basis, like dieters who avoid carbohydrates or consume less than 1,200 calories daily or strict vegetarians, you may need to add a daily multivitamin to help fill the shortcomings.

And for those people over 50 or those with chronic diseases we might eat healthfully but still need higher amounts of certain nutrients.

Eating healthy and staying trim is not about having a genetic advantage though. Consumer reports recently asked their readers about their lifetime weight history and their eating, dieting and exercise habits. The "always thin" group made up 16 percent of the sample, and successful losers who had dropped at least 10% of their heaviest weight and kept it off for at least 3 years, made up another 15%. Dieters who wanted to slim down but still weighed at or near their lifetime high were the largest group at 42%. The other 27% didn't fit into any of the categories.

Only about 3 percent said that they didn’t exercise and they could eat whatever they wanted. In order to maintain their weight and health the people who responded said they ate healthy foods regularly, watched their portions, and exercised regularly. The only advantage the always thin have over the successful dieters was that those habits seem to come a bit more naturally to them, according to Consumer Reports.

So it seems that if you want to stay fit and trim in this culture, you are going to have to work at it. About half of us can successfully lose weight by our own will power but others need the help of some type of sponsored diet program, a medical treatment, a book, or diet pills.

Multivitamin Helps day-to-day Health With A Price Tag That Won't Cause A Coronary

In the health business one of the most confusing segments is the multivitamin. You see them on TV, in the drug stores and everywhere in between. The fact of the matter is that multivitamins are a business in themselves. Because there are so many choices, how do you know what is best for you.

Should you buy a lot at wholesale prices and take a handful at a time to make sure you get enough of everything, or buy the most expensive brand you see hyped on TV and assume because it costs so much it must be better for you. Maybe you should get the largest pill available that has some of everything, whether it helps or not.

Business is business and the strategies are different. Some over spend on advertising and under spend on the ingredients. Others use exotic sounding ingredients to justify higher prices.

That doesn’t mean that multivitamins aren’t important, because they are. We all need daily vitamins and nutrients in our diets, especially after you turn 50. With all the multivitamins on the market today, what is best for me. Every ones specific needs are different but generally speaking they need to contain all the vitamins, minerals, and nutrients necessary for good health, none of the ingredients that could cause harm or interact with prescription meds. And in addition it has relatively cheap. One online site that researches the products the promote in advance to give their visitors the best available products at the best price is supplementstogo.com

One of the newer and better products they list is High Performance Fitness 1ST Step For Energy. This is a Liquid Multivitamin which is also rich In Antioxidants and 71 Vitamins & Minerals. What is interesting about this product is it is an easily absorbable daily formula with all the basic vitamins, minerals, and nutrients you need for day-to-day health - with a price tag that won't cause you to have a coronary.

Most of the multivitamins you see today are capsules or tablets. The body only absorbs between 10% to 20% of the nutrients available in capsulated form, which means of every $100.00 spent on capsules or tablets, so about $90.00 is wasted. When a capsule or tablet is swallowed, it takes between 20 to 25 minutes to break down in the stomach. Even though most people take a capsule or tablet with water, the water passes quickly, leaving only the stomach acids to send the nutrients into the rest of the body.

Because your body is mostly water already almost all of the nutrients in this liquid multivitamin are retained, and the vitamins and minerals are absorbed almost immediately.

It works for me.

Balance Your Diet For Life

The Christmas holidays have passed and as usual one of the biggest New Year resolutions is to get in better shape. When you succeed not only do you look your best but you feel better also.

Whether the goals are weight loss, tone and strengthen muscles, or increase stamina and energy, there are many valuable resources on line to help you get in shape for your wedding. One of the healthiest recommendations would be to balance a nutritious diet with supplements and exercise regimen that results in a gradual weight loss.

The basics are simple: The calories you burn have to be more than what you take in. So begin your new year with a new diet lifestyle. Determine where you are at the start, where you are going, how you are going to get there, and how you will know when you made it.

In order to get healthy for life the best advice is to change the unhealthy habits. Avoid the sweets, eat more fruits and vegetables, choose lean meats and protein, stay away from fried and fatty foods, and be sure to drink plenty of water.

Start now if you want to be ready for summer. Keep your energy up with a safe, healthy eating plan that calls for a loss of 1 to 2 pounds a week, which, for the majority of us is about 1200 calories per day. Prepare yourself for a lifestyle change, have a schedule, throw out, or give away the things that could undermine your weight loss efforts, then replenish with healthy choices.

Exercise is essential to a good weight loss program. Just dieting loses mostly lean muscle tissue instead of fat. Add exercise to your daily routine and your body will use the fat stores for fuel instead of the muscle. If you’re really serious about getting in shape for your wedding day, you need to balance healthy eating and exercise.

Some people keep a journal that includes what, how much, and when they eat, as well as what they feel.
It can help you see your eating patterns and change them as needed. Awareness is the first step in making changes.

Before and after each exercise session, it’s important to stretch. This keeps you safe from serious muscular injury, increases your flexibility and improves your overall fitness level. Start by holding stretches 20 seconds at a time.

Aerobics are another way to burn fat and complement a healthy diet. Some cardiovascular choices include walking, running, hiking, swimming, cycling, or dancing. You might try starting with 20 minute sessions, three times a week. As your endurance improves, increase your exertion level and your length of exercise time. You don’t have to do it all at once either. Twenty minutes in the morning, at lunchtime and after work is as good as a solid hour at the gym.

If you are looking to tone up there’s nothing better than resistance or weight training. Some women believe that lifting weights will leave them looking like linebackers, but that is a myth.

Actually, resistance training is the perfect complement to aerobic exercises, and is great for improving bone strength and sculpting the body. Start with relatively low weights so that you feel muscle fatigue after one set of 12 to 15 repetitions. Like the aerobics, as you build endurance, add more weight and increase the number of times you do each exercise.

After sweating and straining it’s easy to tell ourselves that we deserve a break today and crave a fast food meal with the works, large order of fries and large soda. NOT! Remember, the key to weight loss is to use more calories than you consume, so if you’ve upped exercise only to up calorie intake, you won’t get the results you’re looking for.

As you get into your program, you need to pay even more attention to what you eat. Your body becomes more efficient and relies on the vitamins and minerals in healthy foods to fuel itself and develop muscle and lean tissue. In addition to lean meats and dairy, fresh fruits and vegetables, and whole grains, add a multivitamin to your daily diet to make certain you get the nutrients you need.

You know you have reached your goal when you fit perfectly into the clothes you wore last summer. Now the next goal is to be fit for the rest of your life. Long-term weight loss is all about making healthy eating and fitness choices part of your lifestyle forever.
This doesn’t mean that you can’t ever enjoy food or indulge yourself once in a while. Just avoid getting back into unhealthy eating habits and regaining the weight you worked so hard to lose.