Should You Supplement? Is Your Multivitamin Stacking Up?

We have traveled down a long road in this Should You Supplement series and hopefully the articles have helped you out by thinking more about your health through nutrition and to even take some action and make some changes to make you better.  Now I am not going to lie and say I have the perfect dietary habits, I do occasionally indulge in some less than optimal food choices and I am not going to ruin a party by saying “sorry I can’t eat that.”  However, I always try to moderate less than optimal choices to a bare minimum.  I always try to keep my health in mind by choosing from a wide variety of healthy foods, making sure I consume plenty of essential fats and do some minor supplementation of nutrients that I feel are important to have in my diet.

In this final installment I am going to touch upon a supplement that many of you already take; a multivitamin.  Taking a multivitamin is a pretty good idea and numerous studies have shown that supplementing with one helps maintain optimal health by combating free radicals with anti oxidants, building a strong immune system, and even boosts your energy.   The market is saturated with different brands and even different formulas.  There are some for men, women, teens, seniors.  Even your pets have a multivitamin formula targeted for them.  With all of these different brands and formulas how do you find a good product?  The answer may be a little simpler than you think.

First thing to understand is that like most things in life, not all multivitamins are created equal.  Inferior nutrients and inappropriate amounts can create a low quality product where the nutrients are not absorbed and used properly by the body.  The best place to start is to divide the multivitamins into two categories; synthetic and whole food vitamins.

Synthetic represent the vast majority of the multivitamins out there.  You can spot them easily by reading the label.

Now let’s compare that to a good quality whole food label

Like other processed food we have talked about in the past; big confusing words, and a long ingredient list means the product is highly processed and, in this case, synthetic.  If it does not come from a food source, you may not want to use that product.

You might be asking what’s the problem with synthetic vitamins anyway?  Synthetic vitamins are composed through a variety of individually constructed compounds referred to as isolates.  These isolates can be simply understood as something that works by itself and does not combine and complement with other vitamins to make for greater potency and utilization within the body.

Synthetic vitamins may also have serious side effects and health risks associated with them.  Wait aren’t multivitamins supposed to enhance my health?  In theory “Yes,” but sadly this is not the case for many synthetic multivitamins.  For example, when reading the synthetic vitamin labels you may come across words like “acetate”, “bitartrate”, “chloride”, “hydrochloride”, “nitrate”, and “succinate.”  These are all salt compounds used to increase the stability of the nutrient.  When doing research for this article I found this comment from the Balanced Body Wellness Centre and if it’s not enough for you to go into your cupboard and throw out your main-stream market multivitamins then I do not know what will be.

In reality, synthetic vitamins are just safer drugs. Many are made from coal tar derivatives, the same stuff
that causes throat cancer in tobacco smokers. Like drugs, synthetic vitamins suppress the Autonomic
Nervous System (ANS) and cause the symptoms you experience when the ANS is out of balance.
However, neither synthetics nor drugs address the problem’s root cause. Synthetic vitamins — like drugs –
may improve certain conditions for a short time but they can’t nourish your body…

…some supplement companies use products contaminated with pesticides, bug parts in the herbs, or foreign
materials in the vitamins. Furthermore, some companies actually use the wrong part of the herbal plant.
And legally they can still sell it.

As mentioned earlier, good whole food multivitamins have something going for them that the synthetics don’t; the ingredients do not work in isolation, instead, they complement each other and work in conjunction to have a greater health benefit to the body.  Whole food sources contain many extra co-factors and phytonutirents (compounds that effect health but are not deemed essential nutrients) that interact with each other and create a more usable nutrient with many health benefits.  To understand this point further, while I was doing my research, I learned that “Carrot Root, which can be found as one ingredient in high quality multivitamins, contains over 200 nutrients and phytonutrients.”  This is a great example of huge difference between isolates and whole food compounds.

When I first started college and got into the health and training world I was on a quest to find the most effective supplements on the market.  My friend and I scoured the internet forums, got to know some of the best sports nutritionists in the industry and asked them about certain products.  Most agree that eating a healthy and balanced diet filled with vegetables is key to health and longevity, but supplementing with a good, whole food multivitamin add some insurance in case we are deficient in some essential nutrients.

Back in college there were not as many whole food multivitamin choices around as there are today, but I still take the same one after all of these years; Catalyn by Standard Process.  Catalyn is highly recommended by many top nutritionists.  The product has been around since 1929 and is derived from 15 different whole food sources in small, usable doses.  The product is great and I can’t recommend it more.  If you want more information about the product check out the information here

As we conclude our journey through nutrition and supplementation, we can simply boil it down to this.  Make sure we get our diet in check first by eating a balanced diet consisting of plenty of whole foods choices.  We can then add a few supplements that our bodies need and are hard to accumulate during the day like Omega 3 fatty acids, Vitamin C, and a good quality whole food multivitamin.  If we are able to do all of these things we can almost guarantee a healthier, better quality of life for ourselves.

Resources:

• Balanced Body Wellness Centre
• Standard Process INC.

Tags: multi-vitamin, Nutrition

Obama-care or Trainer-Care: It’s all about access!

Guest post by Deb

On March 22, 2010 I watched the Obama’s Health Care Reform Bill get passed and wondered, “What does that mean for me?” Without getting on my political soapbox and screaming, “Who the hell has to pay for all this?” I can shout about “prevention” which is something they talked about during the February debates and something I think everyone should do so I don’t get stuck paying for their “I was too lazy” medical bills.

Last year I went to a Kaiser health pre-screening at work. I thought it would be fun and I was SURE I was in excellent health because I was running 6 miles, 4 times a week. I thought that if I looked healthy on the outside then I must be healthy on the inside and no one, not even my doctor, ever made me think otherwise. However, after receiving my results, it was clear I NEEDED to make some major CHANGES. My cholesterol and HDL’s were not optimal, my blood pressure was through the roof and I was walking the pre-diabetic line. I thought, “I’m screwed!!!” I’m only 32-years old! I want to have kids one day and not worry about diabetes, cancers and strokes, which I just found out runs on both sides of my family. So I decided to take charge of my life and created a “prevention plan” which started with hiring and consulting a trainer once a week for 60 minutes.

I NOW truly believe a well educated trainer, like Doug, is an untapped resource for how to live a long, healthy and happy life. I’m not saying his workout prescriptions or diet advice has been a walk in the park, but neither are insulin injections, strokes or death. Just think about how many times you see your doctor? For me, I would see my general practitioner once a year for less than 15 to 20 minutes, my OBGYN for 20 to 30 minutes and 10 minutes with the nurses. I think I have spent more time in the waiting/examining room than I have actually spent interacting with any of them. I’ve only been to a Physical Therapist twice in my life; once after I hurt myself on the soccer field and another time after I hurt my back in a car accident. If I added all these interactions together, I will have spent only a total of 2.5 hours with a medical professional this year.

Under Obama-care I will receive less than 1/3 of those hours with a health care provider and it’s not just because some physicians are choosing to leave their practices. According to Money Magazine, an additional “32 Million Americans” will now have insurance for doctor appointments. While I think this is great, can you imagine how difficult it will be to get an appointment and how rushed the doctors will be to get through their flooded waiting rooms? How many questions might go unanswered or symptoms unnoticed or unaddressed? But, I will have ACCESS to my trainer and due to the frequency in which I see Doug (now twice a week for 60 min.); we can discuss tweaks and changes in my diet, exercise and sleep. I can honestly say that Doug has made the biggest impact on my life more than any other member in the health care industry combined. I’m not saying replace a medical professional with a trainer; but definitely add one to your prevention plan if you haven’t already.

I think most people hire trainers because they are unhappy with their physical appearance. Not realizing that by exercising and eating right they are also reducing their risk for diseases and many other health hazards. Most importantly, taking care of one’s health reduces the risk of heart disease, cancer and strokes, which are the three leading causes of death in America. Just think about how many people and how much money we would save if everyone exercised regularly.

Plus, a well-educated trainer like Doug can have a profound effect on your diet and stress levels. After going over my diet, it didn’t take Doug very long to give me the cold hard facts about the damage I was doing to my body. He plainly stated, “No amount of exercise can undo a bad diet!” First, he had me tackle my addiction to sugar. He started by expressing the importance of vegetables, protein and fruit in that order and how it would help reduced my cravings, increase my energy and keep my blood-glucose at an optimal level. He sent me tons of articles about sugar and how it can ruin your metabolism and life expectancy. He also provided healthy snack options like frozen fruit, veggies with nut butter or hummus, raw nuts, Larabar’s and beef jerky. It took me about a month to wean myself off of sugar completely and then I went three more months before I could add it back into my diet in moderation. To tell you the truth, I don’t miss sugar as much as I thought I would.

As a reward Doug gave me “150 Healthiest Food on Earth” by Jonny Bowden. This book has literally changed my life and I lend it to everyone because I want everyone to know the TRUTH about food. Besides switching to organic produce and milk, free-range chicken and eggs, grass feed beef and wild fish, I use real butter, eat the yoke of eggs, and limit processed foods. Never will I buy “low fat” anything again and I’m no longer afraid of saturated fat! I also thought I was lactose intolerant, but the process in which some milk is pasteurized kills some of the enzymes necessary for digestion. So now I drink whole organic vitamin D milk with no problem. My whole life I thought I had a mild case of IBS. “Yes, I said it!” But besides milk being an issue so were certain types of meats and eggs. But after going o-natural I don’t have emergencies anymore! I honestly believe it is because my body could not process the excess hormones and pesticides that are being pumped into our food supply.

Doug also suggested reading the ingredients on food labels rather than trusting all the hype printed on the box. Not just the calories etc, but to look for word substations; like Hydrogenated anything really means Trans Fat, anything ending in “cose” (sucrose) really means sugar. Also if there are too many ingredients, it’s over processed and probably not good for you. He also taught me how to slow cook everything and replace vegetable oil with organic coconut and extra virgin olive oil. I never realized the damage I was doing and the discomfort I’ve felt was because of the type of food I was eating.

I’m proud to say that after 11 months, all my screening numbers are at their optimal levels, in some cases I’m off the charts, in a good way! Besides feeling great, I’ve lost 2.5% body fat and increased my muscle mass by adding strength training. I never changed the amount of time I devoted to working out; Doug just changed my training style. I have to admit; I was extremely concerned about my cholesterol levels because I started to consume so much more saturated fat (coconut oil, yokes) than ever before. However because I increased my HDL levels by 36%, my total cholesterol level at 202 (which sounds high on its own) puts my cholesterol ratio at 2.2, which is above optimal. Above all, my biggest concern being my blood-glucose level went from a pre-diabetic number of 142 to 71, which is ideal!

This definitely didn’t happen over night and it was really hard. THANKS to Doug I’m not only in the best shape of my life but I’m healthy inside and out! I still struggle with my diet everyday and I definitely have to remind myself how good I feel after a workout before I start every work out. But I believe if you show commitment and dedication, your trainer will reward you with a wealth of information and you will feel and look better than you have in your teens or your LIFE.

Its time people took control of their lives and stopped relying on drugs as a miracle cure. “It’s Time To Wake Up America!” Don’t be a burden on society if you don’t have to be. Take it from me, getting healthy is hard work. It’s an investment in yourself, but I think you’re worth it. I know I am!

Special thanks to Jonny Bowden! Your book has inspired me to make healthy choices everyday!

SPECIAL NOTE – HOW TO CHOOSE A TRAINER?

Not all trainers are created equal! In fact I was a long time member of a chain gym that offered 3 free training sessions when you sign up. I never took advantage of this offer because none of the trainers looked like they practiced what they preached. Your trainer has got to “talk-the-talk and walk-the-walk”! If you don’t think your trainer is the epitome of health or a BAD ASS, how are they going to help you become one!!!! I’ll get back to this topic later.

Tags: Nutrition, Strength Training

Should You Supplement? Omega 3s, Looking Mega Good

Hopefully after reading the first installment of Should You Supplement? you have gotten your diet on track, lost energy is now restored and your body is feeling healthier than ever.  It is human nature to look for something more than what we are currently doing to help us gain an edge and get us where we want to be a little faster.  In the case of health, physique and performance it comes in the form of supplements.

There are literally thousands of supplements out there touting quick results ranging from weight loss to muscle gain.  Some do work, some don’t work at all and some are downright harmful to your body because they have not been tested and deemed safe for consumption by the FDA.  My goal is to give you the facts from research and readings I have done over the years as well as my own personal practices.  As I mentioned in the first article Supplementation is not Substitution nor should it be about a quick fix for something.  Supplementation should aide in your overall health and well being and if your diet is balanced then adding some additional nutrients that are hard to obtain and maintain even through a healthy diet can be beneficial.

One of these beneficial supplements is omega-3 fatty acids.  I am sure many of you have heard some of the many benefits concluded through scientific research.  Some of these benefits include:

• Cardiovascular Health
• Protection from Stroke and Heart Attack
• Better Brain Function
• Reduction of Breast, Colon and Prostate Cancer
• Decrease in Depression, Attention Deficit Disorder and Aggression
• Anti-Inflammatory Properties

It is possible to consume foods that have a high concentration of omega-3 fatty acids; however studies have shown that Americans do not consume enough of these foods.  A study in the American Journal of Clinical Nutrition found Americans consume far too much of one kind of essential fatty-acids (EFA) (omega-6 EFAs found in most polyunsaturated vegetable oils such as corn oil, sunflower oil, safflower oil, cottonseed oil, and soybean oil, etc) but not enough of another kind of EFA (omega-3 EFAs found in fish, fish oils, eggs from properly fed chickens, dark green vegetables and herbs, and oils from certain seeds such as flax and chia, nuts such as walnuts and in small amounts in all whole grains.) (Am J Clin Nutr 1991 54:438-63).

Mary Enig, of the Weston Price Foundation, emphasizes some of the negative health effects of high levels of omega-6 and inadequate omega-3 intake,  “Research has shown too much omega-6 in one’s diet creates an imbalance that can interfere with production of important prostaglandins (saturated fatty acids that are involved in the control of inflammation and body temperature).  This disruption can result in increased tendency to form blood clots, inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cell proliferation, cancer and weight gain.”

Inflammation is actually determined by the ratio of omega-6 to omega-3 fats. Many of the wonderful benefits of omega-3 fatty acids are negated if you consume too much omega-6 and not enough omega-3; thus throwing off the ratios between the two.  That’s why it’s essential to make sure that you’re getting enough omega-3 and that the ratio of omega-6 to omega-3 is optimal or it can lead to many health problems.

The exact ratio of omega-6 to omega-3 is up for debate; however there is an optimal range where the ratio is almost even.  The problem lies in where the consumption of the typical American diet severely shifts this ratio towards a higher omega-6 number.  According to health and nutrition expert Jonny Bowden (hlink)   “The ideal ratio is between 1:1 and 4:1. More typically, those consuming a Western diet get between 15:1 and 25:1.”

To balance your omega-6 to omega-3 ratio Enig suggests to, “Add 3-9g of fish oil each day while reducing omega 6 fats…” This strategy should take care of your omega 6:3 ratio.

I personally take her suggestion to heart and supplement with a high quality fish oil.  There are a few good brands and plenty of bad ones.  Depending on where the manufactures get their fish makes all the difference in the world.  Cheap fish make for low quality and possibly toxic fish oil.

The brand I use is Carlson Very Finest Fish Oil because it “Comes from deep, cold, ocean-water fish and the product is regularly tested (using AOAC international protocols) for freshness, potency and purity by an independent, FDA-registered laboratory and has been determined to be fresh, fully potent and free of detectable levels of mercury, cadmium, lead, PCB’s and 28 other contaminants.”

I prefer the liquid formula because it is much denser than the pill form.  In two teaspoons, I can get over 3 grams of high quality omega-3, where I would have to take 5-6 soft gels to equal that amount.  Many people don’t want to take fish oil because of the “fishy taste.”  Carlson is one of the better tasting fish oil I have tried.  One of my clients swears by the orange flavor because it tastes like Tang without any fishy reflux (which is a pleasant side effect of lower quality fish oils).  I have found it to be the most economical when getting it through vitacost.

So we have our healthy diet in check and now we have found ways of optimizing our omega 3:6 ratios for optimal health.  In the next post I will talk about another supplement that may also contribute greatly to your personal well being.

Tags: Nutrition, Omega 3s, supplements