Weight Loss and Healthy Living

The age-old advice was, 'An apple a day keeps the doctor away.' Doctors would almost unanimously suggest that all vitamins and minerals can be obtained in a 'balanced diet.' Evidence is mounting, however, that this is no longer true.


If you are not integrating quality vitamins and minerals in your program, you are selling yourself short.

Our generation is faced with a rather unique problem. We live too long. As medical advances increase life expectancy, we are uncovering various degenerative diseases that typically don't show up until later years. Unfortunately, we are also uncovering global health issues that are afflicting children as young as preschool years. With the recent news that nearly one in five teenaged children will be obese within the next decade in the United States, it is obvious our balance of nutrition and exercise is out of whack.

The problem is that most people are overfed and undernourished. How can this be? With the explosion of 'fast food' restaurant chains and processed foods, the nutrient content and quality of foods diminish while overall calories increase.

The impact of this is evident in research such as 'Actual Causes of Death in the United States, 2000' published by the Centers for Disease Control which states, 'In 2000, the most common actual causes of death in the United States were tobacco (435,000), poor diet and physical inactivity (400,000).' That's over 1,000 deaths per day attributed to lack of exercise and poor diet, despite the predominance of 'fortified' foods on the market.

This is not just happening in the United States - it is occurring worldwide. One in five people in China are already overweight or obese. Two-hundred seventy-five (275) people per day are diagnosed with diabetes in Australia. A group known as the International Obesity Taskforce found 83 percent of women obese or overweight in Bahrain, 74 percent in the United Arab Emirates, and 75 percent in Lebanon.

So what is wrong with our nutrition?

Even those who consume what they consider 'healthy' or 'balanced' foods may be at risk. The American Medical Association, which for many decades promoted the idea that all of your nutritional needs can come from foods, recently revised their position and recommended vitamin supplements for all adults. There are a number of reasons for this.

While the list is exhaustive, a combination of factors ranging from poor digestion, alcohol consumption, overcooking and food processing, lack of sunlight, modern stress, and environmental pollution all combine to create the need for vitamin and mineral supplementation. Basically, our bodies now require more vitamins and minerals than ever before for protection against the environment and even the very foods we eat. Unfortunately, the foods we eat now provide less nutrition despite having more calories.

A major mistake many people make when embarking on a training program is failing to fill this critical gap. While the focus lately has been on calories because of their obvious impact on gaining or losing weight, vitamins and minerals play an important role in fat loss, muscle gain, and overall health in general.

Here are just three examples of recent studies published in peer-reviewed journals:

• Long-term use of vitamin E supplements and advanced B vitamin intakes may help to preserve clear vision by protecting against cataracts. Arch Ophthalmol. 2005;123:517-526.
• Amyotrophic Lateral Sclerosis (ALS), or Lou Gehrig's disease causes degeneration and death of nerve cells. Harvard researchers found that people who used vitamin E supplements for over ten years experienced less than half the risk of dying of ALS than those who did not use vitamin E supplements. Ann Neurol 2005 Jan;57(1):104-10.
• Most Americans consume inadequate levels of magnesium and these suboptimal intakes of magnesium may contribute to an increased incidence of cardiovascular disease. Journal of the American College of Nutrition, Vol. 24, No. 3, 166- 171 (2005).
• A large research review showed that the omega-3 fatty acids found in fish oil were more effective than statin drugs in reducing the risk of death from heart disease. Arch Intern Med. 2005;165:725-730

Hundreds of studies correlating supplemental vitamin and mineral intake with increased health benefits exist.

So the question isn't if you should supplement, but how? The first step is to work with a qualified professional. Understand that your physician may have opinions about nutrition and supplementation but is not necessarily trained as a nutritionist.

You will want to find out if that is their specialty or if they can recommend someone who does specialize in nutrition. You can then work with that professional to analyze your lifestyle and develop a supplemental program specific to your individual needs.

When you do purchase supplements, focus on quality. It is a common misconception that 'a vitamin is a vitamin' so individuals often purchase the cheapest bottle with the fewest pills to take. Research shows many manufacturers provide suboptimal forms and amounts of vitamins and minerals, often not even adhering to their own label claims. Look for a company that follows the pharmaceutical quality standard of testing and third-party validation. This often may not be the cheapest solution, but what is the true value of your overall health?

An apple a day is still important. Don't make the mistake of believing that having a quality multivitamin and mineral supplements means you can eat nothing but junk otherwise. There are thousands of healthy chemicals and compounds found in natural foods that have yet to be isolated and duplicated by scientists and supplement manufacturers.

Remember, a supplement is just that - supplemental to your regular diet. Add healthy vitamin and mineral supplements to your diet, but don't leave the apple out of your lunchbox.

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