Dietary Supplements

Do we need dietary supplements? The bottom line is that one should do some investigative research before dabbling in this multi-billion dollar a year industry. Here are some points to consider before diving headfirst into the world of supplements:

• Read up on the 1994 Dietary Supplement Health & Education Act (DSHEA). The DSHEA prohibits the FDA from regulating dietary supplements as food additives and expands the types of products that can be marketed. Dietary supplements now include vitamins, minerals, herbs, botanicals, amino acids, any concentrate, metabolite, constituent, extract, or combination thereof. As a result of this act, MLMs (multi-level marketing) schemes have grown exponentially. Consider the number of infomercials on the airwaves promoting weight loss, detoxification benefits, colon cleansing, reduction of belly fat, etc. The DSHEA coupled with our fear-based society (are we getting enough vitamins & minerals?) has made for a very powerful combination of opportunity and perceived need.

• Just because something is ALL-NATURAL does not mean it is good for you. Remember ephedra, ma-huang? All natural....

• Over supplementation of water-soluble vitamins (B & C) are flushed away in the toilet and this simply equals expensive waste. On the other hand, over supplementation of the fat soluble (A,D,E,K) can create toxicity in your body, liver damage, screw up your electrolytes balance and affect absorption of other vitamins & minerals.

• Real fruits & vegetables contain fiber. Extracts found in supplements do not. You want the fiber. Drinking juice or eating fruits and vegetables are the preferred approach.

• Beware of the placebo effect. Proven many times over to be very real and powerful. If you want to feel positive benefits of something...you quite possibly will.

• Consider how many drugs and supplements over the years actually undergo and pass FDA testing, only to be pulled from the market later. The FDA is a solid defense in providing some sort of third party, objective testing within this industry. Bypassing this altogether takes away a layer of consumer protection.

　
Additional helpful input:
The American Dietetic Association put together a list of 10 red flags that signal bad nutritional advice:

1. Recommendations that promise a quick fix.
2. Dire warnings of dangers from a single product or regimen.
3. Claims that sound too good to be true.
4. Simplistic conclusions drawn from a complex study.
5. Recommendations based on a single study.
6. Dramatic statements that are refuted by reputable scientific organizations.
7. Lists of "good" and "bad foods".
8. Recommendations made to help sell a product.
9. Recommendations based on studies published without peer review.
10. Recommendations from studies that ignore differences among individuals or groups.

Lastly, and perhaps most importantly, what are often marketed as "sports drinks" or "energy drinks", are also supplements and also not regulated by the FDA. This would include products like Red Bull and Monster. Yes, these products bypass FDA testing, and everyone around us is drinking them. Please, please, please always educate yourselves fully and contemplate anything you are considering putting into your body.

People don't fail diets, diets fail people

The adage "People don't fail diets, diets fail people." is very true.  Most people have been trying to lose the same ten pounds for the past ten years.  One of the biggest reasons for repeat diet failure is due to trying to lose too much weight too quickly. One should not exceed 1 - 1.5 lbs. of weight loss per week.  This is the maximum amount of weight loss that can be sustained long term.  Realistically, it is all about a baby steps approach.  Baby steps include a modest caloric reduction as well as a modest increase in physical activity.  Starting off small is key in building success with small goals.  Achieved, small goals always add up to bigger ones.  Although most dieters want pounds to fall off overnight, the truth is that their weight gain didn't happen overnight, and so a slow, sensible approach must be taken with focus on long term success.  Within every overly aggressive failed diet attempt, lies a vicious cycle doomed to repeat itself.  Very low calorie diets (VLCDs) that promote aggressive weight loss nearly always means a loss of muscle mass, where once caloric intake is again increased, then any weight lost returns, plus more.  Loss of lean muscle mass means a slower metabolism and this is the driving force behind yo-yo dieting syndrome.  It is extremely hard to "reframe" a life-long dieter's perspective on attempting weight loss. I strongly encourage my clients to embrace weight loss as a lifestyle change.  The only lifestyle changes that work, are ones that can be kept up with for the long haul. A true lifestyle change should eventually become almost brainless and automatic.  Anyone attempting weight loss that feels starved, deprived, burnt out on exercise or that they are simply trying too hard is likely taking a misguided approach. Dieters please stop the cycle of self-abuse, and mental anguish over perceived failures.  There really is a better way to living if you are willing to try something different.     

Healthy Habits Start Early

Parents, your children need your help. During their formative years, they need help in establishing healthy habits. The lifestyle you lead and implement in your home today will affect them for the rest of their lives. Your children rely on you for everything, including proper nutrition & ample exercise. Do your kids get at least 60 minutes of physical activity daily, or are they always glued to a TV, video game or cell phone? Are they eating a decent breakfast, or are they sent off in the morning with a Sunny Delight and chocolate donut? Do YOU eat well, exercise and emphasize to them the importance of doing so? Your children are watching you, and what you do and don't do is extremely important. In the war against obesity, we must take more responsibility for our health and the health of our children. I've seen the negative, long term effects of poor lifestyle choices over & over again in my business. The fact is that bad childhood habits will segue into bad adult habits, with a host of health issues to follow. Assist your children in embracing and honoring their health. One of the easiest ways to do this is to make sure you are doing the same for yourself. Give your children opportunity to reach their full potential soaring with self-esteem and without physical limitations. Give yourself the incredible opportunity to witness it all.