Friday, September 07, 2007

Yes, You Really Do Need Vitamins

By Dr. Jonny Bowden

For years, a major argument between conventional dieticians and forward-thinking health professionals and nutritionists was over the following question: Do I need to take vitamins? The antiquated American Dietetic Association maintained (still does) that the answer was no, and that you can get all you need from food. This position is patently close to insane at this point. Most Americans eat a diet that is woefully lacking in major vitamins and minerals. About 75 percent of us are magnesium deficient, for example.

Even if we are getting enough of the basic vitamins to prevent nutritional deficiency diseases like scurvy and beriberi, are you really willing to be satisfied with the nutritional equivalent of “minimum wage”? I don’t think so. So listen up: To get meaningful, protective or therapeutic doses of vitamins, minerals and other nutrients, you need to take supplements.

Does that mean you shouldn’t eat wonderful, whole, unprocessed food rich in vitamins, minerals and phytochemicals? Of course it doesn’t. And supplements won’t make up for a diet that comes from the drive-through line at the fast food emporium.

But why choose between eating good food and taking supplements? Do both!

Back in 2002, a comprehensive 100-page report by the Council for Responsible Nutrition reviewed more than a decade’s worth of the most scientifically significant studies measuring the health benefits of multivitamins and other basic nutritional supplements such as fish oil and the B’s. It concluded that there was, “powerful evidence about the role of nutritional supplements in both health promotion and disease prevention.”

A new study from the University of Sheffield, published in Clinical Nutrition, reports that a simple multivitamin supplement improved the mental health of older people. Blood levels of folate and B12 were significantly higher in the multivitamin group. Low amounts of both those nutrients have been linked with depression.

I realize that choosing a supplement program can be confusing and overwhelming with all the choices out there. I’ve tried to simplify the process with my new website design (under Shopping/vitamins and minerals) by putting everything into convenient categories by condition (as well as an A-Z alphabetical listing).

But if you’re just getting your feet wet, here’s my basic advice:

At the very least, take one great multivitamin and mineral supplement, plus omega-3 fish oil and some extra calcium and magnesium every day. And many people also feel better with some extra B’s. My favorite:  B-Supreme, which is also the B complex that nutritionist J.J. Virgin gave to the participants in Dr. Phil’s Weight Loss Challenge. You can find it on my website as well.

If you are OK with a few extra pills, I’d also recommend probiotics for just about everyone. And since most of us over 40 make less hydrochloric acid and therefore have some trouble fully digesting and assimilating protein, a nice digestive enzyme with each meal is a great idea.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He’s a board certified nutrition specialist with a Master’s degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. For more information, click here.]

A red wine extract called resveratrol has been shown to help mice live longer. What does that mean for us humans?

First, some background. Resveratrol is a protective compound produced by grapes, berries and other plants in response to environmental stresses. Resveratrol has potent antioxidant activity and also has the ability to inhibit platelet aggregation, thus making the blood less likely to clot. In addition, it has anti-inflammatory, anti-tumor and anti-infective properties. Resveratrol may even by helpful in preventing neuronal damage in Alzheimer's disease.
 
What made resveratrol popular was a November 2006 study published by Harvard University researchers that reported mice lived longer when given a resveratrol supplement. One group of mice ate a normal diet. The second was fed a high-calorie diet and the third had the same high-calorie diet but was given resveratrol supplements. By the time the mice were 114 weeks old, about 60 percent in the high-calorie group had died, compared to about 40 percent in the low-calorie diet group and the group with the high-calorie diet supplemented with resveratrol. The mice taking resveratrol had healthier heart and liver tissue, decreased blood sugar levels, better insulin sensitivity and were more active than the other rodents.
 
Previous studies had found that resveratrol had a similar longevity benefit on yeast, flies and worms. This was the first evaluation of resveratrol on survival extension in mammals.

Red wine, particularly pinot noir, has a high concentration of resveratrol (about 1.5-3 mg per liter). Much of the resveratrol sold in supplement form is from the herb polygonum cuspidatum. The most common dosage is 10 mg of resveratrol per capsule or tablet.

More research needs to be done to determine the ideal dosage of resveratrol and how it would interact with other supplements or medicines. I plan to take one 10 mg capsule once or twice a week until more research is available. And I also plan to drink one or two ounces of red wine most evenings with dinner.

[Ed. Note: Ray Sahelian, M.D., is a practicing physician and best-selling author. He is a leading authority on natural supplements and nutrition. For the latest research on organic ways to improve your health and well-being, click here.]

Here in the Northern Hemisphere, summer has ended. Vacations are just memories and children are back in school. I hope that after a fun, rejuvenating summer, you are feeling relaxed and energized, ready to create the best fall yet! Let me propose a great exercise to add even more positive energy to your life this fall.

Take a page and divide it in half, length-wise. Label one side Energizers, the other side Energy Zappers. Look at your environment -- your home, office, business, closets, yard, neighborhood etc. Write each item down under either energy zappers (the things that deplete your energy) or  under energizers, things that give you energy. Yes, some things may be on both lists.

Look at your finances -- savings, bills, etc. Your relationships -- with your spouse, parents, children, bosses. Are you getting out with friends enough? What do you do for fun? How is your health? What about your career? What do you do for recreation? What unfinished projects do you have? Take a detailed look at your life and record what are energizers and what are zappers.

Next, give each energizer a score from 1 to 10, 1 meaning energizes you a little, 10 a lot. For each energy zapper, score them from -1 to -10, -1 meaning a little zapper, -10 meaning a huge energy drain. Do you have more energizers or energy zappers in your life?

Now, pick one or more things on your list of energy zappers and commit to take action to eliminate them. Then pick one or more things that give you energy and commit to adding more of them to your life this month.

When you finish one, move on to another. Make this your most energetic fall yet!

[Ed. Note: Norma Reid is a Success Coach and Trainer. Living a fabulous life is not just about the physical, it's also the mental, emotional and spiritual. If you are ready to realize your magnificence and live the life of your dreams, visit Norma’s website by clicking here.]

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Here's my list of the most common mistaken beliefs people hold about abs -- and the truth about getting that six-pack you desire.

Mistake 1. Exercise is more important that nutrition.
Fact: Diet is first and foremost the key factor when trying to get six-pack abs. Plan your nutrition in advance to avoid dietary downfalls. Focus on protein, green vegetables, fiber-rich fruits and zero-calorie drinks such as green tea and water. Avoid all sugar.

Mistake 2. You can "spot reduce" the fat on your abs with crunches.
Fact: No matter how many crunches you do, you won't be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.

When I trained athletes, most of them had six-packs, yet they didn’t do a single crunch in their programs. Instead, the total body movements of their sports and quick, intense workouts helped them shed the fat and build enough muscle to help them achieve the coveted six-pack.

Mistake 3. You must do ab exercises every day.
Fact: You don't need to do direct ab training every day. Instead, train them twice a week and use unconventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your lower back.

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system by clicking here.]

There is a significant correlation between chronic stress and heart disease. Low serotonin, a side effect of chronic stress, is seen in pre-heart disease conditions.

What does the medical community offer as a potential solution for low serotonin as a contributor to heart disease? A category of antidepressant drugs, selective serotonin reuptake inhibitors (SSRI’s.)

The problem with SSRI’s is two-fold:

1. They do not increase brain levels of serotonin, but only attempt to get more activity from existing serotonin.

2. The side effects of SSRI’s could themselves contribute to heart disease. Insomnia, weight gain and sexual dysfunction are some of the side effects of SSRI’s. Insomnia and weight gain both can contribute to progression of heart disease.

Survey results have determined that 1 in 2 people are concerned about the level of stress in their lives. Some of the commonly felt effects of chronic stress and/or low seretonin are intense food cravings, mental fog, inability to concentrate, insomnia, headaches, tooth grinding and weight gain.

Reducing life stress can be difficult. A comprehensive approach to stress should not only help increase serotonin, but would also look at correcting other imbalances. The nutritional supplements listed below offer safe symptomatic relief, and can reduce the negative impact of stress on our health.

• Relora® -- an extract from magnolia and phellodendron that balances cortisol and stress hormone output, leading to more relaxed, less anxious responses to stressors. It also reduces stress-related food cravings.
• Theanine -- an amino acid from tea that reduces nervousness, helps calm the mind, improves immunity and has been reported to lower blood pressure.
• Rhodiola -- a well-studied plant extract that dampens the effects of norepinephrine on cardiovascular tissue and helps support adrenal function.
• 5 HTP -- an activated form of tryptophan, the amino acid that converts to serotonin, that shows effectiveness in treating depression and may improve sleep and reduce food cravings.

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here.]

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These succulent seafood bites are surprisingly virtuous and simple to make. In addition to providing a bevy of B vitamins, these elegant appetizers also provide an excellent source of copper -- a mineral that’s needed to make collagen and elastin, which are essential for smooth, supple skin.

Serves: 8

Time to Table: 30 minutes

Healing Nutrient Spotlight

• Omega-3
• Excellent source of vitamin B12, copper, selenium
• Good source of protein, niacin, riboflavin, zinc

Ingredients
1/3 cup organic whole grain breadcrumbs
6 Tbsp organic Parmesan cheese, grated
1 Tbsp organic butter
8 ounce crab meat, picked over
24 whole organic crimini mushrooms
1 large organic egg, lightly beaten
1 Tbsp fresh organic lemon juice
3 Tbsp chopped organic green onions
1 Tbsp organic chicken broth
2 cloves garlic, minced

Preparation
Preheat oven to 400 degrees F. Prepare a 9 x 13 inch baking dish with 1 Tbsp butter. Wash mushrooms well and remove stems. Finely chop stems. Add 1 Tbsp. broth to a sauté pan and heat over medium high. Add chopped mushroom stems, onions and garlic. Sauté until soft, about 3 minutes. Remove from heat. Add lemon juice, crabmeat, breadcrumbs, egg and 2 Tbsp. Parmesan cheese to sauté pan with onion-mushroom mixture. Mix ingredients well. Place mushroom caps in the pan, cavity side up. Stuff cavities with crab mixture. Top mushrooms with remaining Parmesan cheese. Bake uncovered 15-20 minutes until cheese is lightly browned.

Nutritional Information per serving
91 calories, 4 g total fat, 2 g saturated fat, 0 g trans fat, 1 g monounsaturated fats, 0.40 polyunsaturated fat, 55 mg cholesterol, 195 mg sodium, 6 g carbohydrate, 0.5 g fiber, 1 g sugars, 9 g protein

[Ed. Note: Kelley Lunsford is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]