Nutrition Series: Until you are eating right, you have no business exercising
Dr. Mitra Ray, PhD, Stanford University, Bio-Chemist: talks about Exercise Induced Oxidative Stress, Exercise and Diet.
Typically, when a person decides that they are ready to take their health seriously, one of the first things they’re taught is to begin to exercise. There’s all sorts of logic to this, as the benefits of exercise are dramatic, however it’s actually NOT the first thing a person should do when they set out to get healthy. For many people (including myself) adding exercise to their lives is easier than dramatically changing the way they eat. And we have been taught that if you exercise enough, you can eat just about anything to stay healthy. If you exercise enough, you may be able to keep the scale weight stable, but again that’s NOT necessarily ‘healthy.’ In fact you may become unhealthier in certain ways if you exercise vigorously but don’t eat the right food.
Here are some easy ways I have begun to fight back and take control of my diet….
Attack Strategy #1 GET MORE FRUITS AND VEGGIES… THE DAILY SHAKE! (Recommendedby Tom O’Keefe)
I know it might sound crazy but in my opinion the best gift for the holidays this season would be one VITA MIX HIGH SPEED BLENDER! I bought mine from Bed Bath And Beyond in Manhattan Beach on Rosecrans exit off the 405fwy. I had a one-time 20% off coupon and used it on this blender. Or you can purchase the VITA MIX online.
My Shake ingrediants: 4 oz of Orange or Apple Juice for flavor, couple pieces of ice, One handful of Spinach, 1/2 Banana, One Raw Beet, 1/2 Apple, One Leaf of Kale, 1/2 cup of Blueberries and/or Blackberries, Strawberries, Small amount of Protein: I use the Juice Plus+ Complete Meal (no more than 15 grams)
You can always change it up if you want to. That’s the beauty of this machine… you can literally mix anything and the Vita Mix blender will turn it into liquid in seconds. It has a 3 Hp motor that spins at 260 mph and can literally heat soup.
*Talk to your doctor before buying certain supplements to find out which ones are safe and effective. It’s also a good idea to consult the store pharmacist, who might be more aware of potential adverse events and drug interactions.
* Shop selectively at big-chain drugstores, pharmacies, or supplement stores. Try to avoid products from Chinese manufactures. Lack of regulation and poor manufacturing practices in China mean their goods may be more likely to be contaminated with substances like lead.
* Check for a USP Verified Mark to show that the product actually does contain the ingredients listed on the label in the amounts specified and doesn’t contain unacceptable levels of contaminants.
*Don’t bargain hunt! A study taken in 2003 at the University of Minnesota analyzed 880 products and found that for six types of herbal products, the more expensive the supplement was, the more likely it was that the recommended dosage would be consistent with established standards. “It’s hard for manufacturers to have high-quality product at low prices,” Harvard’s Dr. Pieter Cohen explains.
2) What’s Safe And What To Skip
*Pick! Single-ingredient supplements. “Most single-item products, like a simple vitamin or an individual mineral, are OK,” ConsumerLab.com’s Dr. Tod Cooperman say’s. “It’s when you are dealing with a supplement with several ingredients that things have more potential to go wrong.”
*Skip! Weight-loss, sexual enhancement, and bodybuilding supplements which are often adulterated with prescription medications, steroids, or compounds chemically similar to prescription drugs, Dr. Cohen says. Also skip multi-herbal supplements which are more likely to run into problem with quality. It’s also difficult to determine the effect that multiple herbs will have on your health due to potential interactions with other herbs or other drugs you’re taking, Dr. Cohen says.
3) Rx: Remedies To Try
* Not all supplements are bad news. Here are a few that Dr. David Katz, director of the Yale Prevention Research Center recommends:
*Vitamin D is great if you’re deficient (your doctor can test to see) Dr. Katz advises taking 1,000 to 2,000 IU per day.
*Omega-3 oil can help reduce the risk of heart disease, Dr. Katz says. His Favorite: 1 gram of Krill-plex by Pure Encapsulations (www.purecaps.com)
*Calcium is essential as well if you feel that you don’t get three servings of dairy a day. Supplement 1,000milligrams every day.
*Whole-food-based supplement. Dr. Katz suggests one of these, such as Juice Plus+, instead of a multivitamin if you can’t fit in five servings of produce a day.
I personally have taken Juice Plus+ for three years and it has had a VERY positive effect on my daily life. The recent addition of the Vita Mix paired with the Juice Plus+ whole-food-based supplement in my diet has been an amazing life-changing experience.
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Jack Nunn is the head trainer and owner of Roworx. Jack is a former national team rower who has competed in more than 100 triathlons, including 9 full Ironmans. He has created a system of rowing that prepares the whole body for both competition and fitness longevity.