Wonder Supplements You Don’t Want to Forget

Posted on December 18, 2011 by Warren Dostie

What constitutes a wonder supplement? 

 How can we wade through the constant barrage of products that will radically and wondrously change our lives, and single out the few  that will be the most effective and realistic to add to our regimen?   

You can take the simple route: a multi vitamin and one or two such as fish oil and vit D to add to a well rounded diet, but this neglects a whole range of added benefits that are easily available to you.  I have compiled here a few choice – well documented and very affordable ones that you can build your regimen on.  They address critical areas such as:  energy levels, mental health, cardiovascular and arthritis issues.  There certainly are a lot more you can add, some health advocates take hundreds a day, enough to almost make a meal in themselves!  But I like to get it over quickly and painlessly and get the most bang for my buck.  So here they are:

  *   Omega 3’s such as fish oil and flax oils.  By now everyone has heard of the importance of these nutrients, their profound cardiovascular, neuroprotective and arthritic value.  I consider these far more fundamental than just as a supplement.  For more information see this post:     http://agereductionsite.com/2011/03/27/the-most-important-supplement/   The cost?  Only about $10 for a two months supply.  Get the purified ones, you gotta watch those heavy metals.  Incedently thats another benefit of lipoic acid listed below – it chelates (removes) toxic metals from the brain and other organs.

  • Vitamin D.  Because of the lack of sunshine we get and the limited amount available in common foods (fortified milk excepted)  most people would be surprised to find out that they are very deficient in this critical vitamin/hormone.  It does far more than protect our bones.  Cost? @ $8
  • B vitamin supplement.  B vitamins are involved in carbohydrate metabolism – energy generation, hormone production, methylation and many other functions.  Might help you offset those high cholesterol medication costs too.  Very cheap @ $6 per bottle.
  • Coq 10  A critical component of the energy generation cycle, coq production  declines with age, and it is very easily absorbable.   The cost? A bit more than others at @ $15-20 per bottle.  Still a bargain for the role it plays.
  • Lipoic Acid   You’ve undoubtedly heard about anti-oxidants?  Well here is the perfect one.  Unlike others such as vits C, E and the above Coq10, Lipoic acid is both water and fat soluble, so it can circulate in the blood and also permeate cell membranes.  It can also recharge the others after they have done their job.  Lipoic acid is perfect for diabetics, mitigating nerve damage and other problems they experience.  It is also critical for energy production.  Quite a package.   And the cost?  @ $15 per bottle.  This one gets far too little attention.
  • Calcium.  Calcium is of course essential for bone formation.  But do you know why your body occasionally robs it from them?  Because calcium is needed for nerve impulse transmission and for muscles like your heart to contract.  Unless you are eating foods such as broccoli, spinach, sardines or drinking a lot of milk you may very well be deficient.  That’s a risky thing.  And it’s inexpensive too, @ $8-10 per bottle.  Another easy fix.
  • Magnesium.  This supplement is also important for bones – it forms the matrix for the calcium to build upon.  It is also critical for a healthy heart rhythm; it is the body’s natural calcium channel blocker, and can lessen the need for blood pressure medication.  Magnesium is involved in hundreds of metabolic functions.  Cost?  Less than $10 per bottle.
  • Vitamin K  So inexpensive and yet so important.  Very important cardiovascular benefits of supplementation  Cost $5-10.  Why not add it?  See this:  http://agereductionsite.com/2011/10/21/two-who-might-feel-neglected/
  • TMG  Trimethylglycine.  This is a nutrient derived from beets that is very effective in the process of methylation, a critical biological function that all cells must undergo.  Methylation decreases as we age, it has been called one of the most important changes that we experience as we go older.  (B vitamins such as b6 and b12 also enhance methylation.)  Cost: @ $10 a bottle.

 Most of these are for a 2 month supply, so your cost is less than $50 per month.  If your current supplementation program omits any of these you might want to look into them further.  In the long run they will ensure that you are enjoying the benefits of great robust health and youth enhancement instead of feeling those miserable, typical nuicanses we attribute to aging.  And it’s all at an affordable cost too.  A no lose proposition!

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Minimalist Shoes – Is Less Really Better?

Posted on December 5, 2011 by Warren Dostie

Have you tried out minimalist running shoes yet?  Those are the thin almost barefoot – feeling flexible ones that try to mimic barefoot running as close as possible.  Its pundits say it’s the only way to go,  and if your feet are as bad as mine you should be listening with ears wide open. 

Whats so special about them?  Has their effectiveness been proven?  Will they go the way of the breathing strips, or will they revolutionize the running shoe industry?

They certainly have a point in that thick, heavy heeled stiff traditional runners can alter the natural style.  After a long hiatus from running (about 20 years!) I decided to try again this year.   Using REGULAR running shoes I found that if I placed my feet down carefully and flat – instead of heel first, I could run with very little discomfort.  Contrast this with the almost constant pain and limping I experienced back in the day.  So in this regard the minimalist guys may have a point.

I do have some problems with the claim that barefoot running is the only natural and therefore only smart way to run however.  While its true that early humans could run all day long that way, I think they didn’t usually do it on pavement!   Regardless of what barefoot runners say there is a vast difference in running on grass verses a hard surface.  I have to use extreme caution when running on the road, I usually try to do it on the shoulder to lessen the impact.  I also have to use thick padding inserted into the shoe.  There are no buts about it in my case.

So for myself the conclusion I’ve reached is that using the proper form is whats critical.  This should come as no surprise since ergonomic in any motion is important to prevent injury.  I also think that extra padding on the shoe – if its in the right place – can prolongue your running carreer.

Have you tried them?  What is your experience?

 

 

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Happy Thanksgiving All! Lets live it up!

Posted on November 24, 2011 by Warren Dostie

One of the traits of successful people is their ability to “compartmentalize”,  and this certainly applies to festive occasions.  Why rain on your own parade?  Those who tell you to limit the damage from the “dangerous for dieters” holiday occasions miss the point in my opinion.

If you ask any true authority of the psychology of diet or exercise plans they’ll tell you that you have to reward yourself, to give a conscious and subconscious sense of gratification for all the hard work you’ve done.  The ratio of reward to effort must match also, by the way.  Besides, isn’t it more fun?

You will actually be more successful if you can isolate the reward sessions from the work ones.  In other words, the celebration (and laziness and pigging out) doesn’t last from Thanksgiving till Jan 2, but takes place on planned, specific days.

So give it hell on those occasions (but sensibly) and enjoy them for what they represent.  Have one on me.

 

 

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Turkey-Tired? Your Gobbling up the Wrong Tree

Posted on November 19, 2011 by Warren Dostie

There’s an age old myth about Thanksgiving that’s gets reinforced every year when we sit down for that giant feast:  Turkey makes you tired.  Everyone knows that the big bird is to blame for your sleepy, bloated fatigued feeling; it’s the reason why you loosen your belt, kick back on that couch and start nodding off .   Well guess what, here’s the reality:  Turkey actually makes you energized.

But dosen’t science back up the myth?  Turkey is high in tryptophan, an amino acid that converts to soothing seratonin in the brain and then eventually to melatonin, which puts you to sleep.  So it makes “sense”,  but it is incorrect.  What actually happens is that when you eat proteins high in tryptophan you are also consuming other aminos that counter the effect, such as tyrosine, phenylalanine and valine which lead to dopamine – an energizer.  These other amino acids out compete the tryptophan in transport to the brain leading  to less seratonin production.  So ultimately these proteins deliver you the excitement neurotransmitter instead – dopamine.

What then is to blame for the drowsy, lethargic response you experience with that annual pig out?  It’s most likely all the carbs that you consume in the meal.  The bread, the potatos, the highly glycemic vegetables.  These stimulate insulin, which will after a time lower your blood sugar causing drowsiness.  The olympic size portions we shovel out lead to the bloatedness.  And we musn’t forget the beers and wine that go with the meal so nicely….

All in all if you’re like me why bother to fight it?  If I’m going to chow down, pop a few, loosen my belt, kick back and watch the game, thats what lifes about.  Thanksgiving only comes once a year, you can work it off tomorrow.   Have another drumstick.

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Opium – Your Key to Great Health (O.P.M)

Posted on November 12, 2011 by Warren Dostie

Its a simple well known fact that your state of health and well being reflects the balance between the good things you eat and do vs the bad ones, so the key is to figure out a way to tolerably fit more of the good into your routine.  Thats the root of sustainable healthy eating – how do you make the good things enjoyable?

With a little forethought it’s not very difficult at all.  Here’s a real beauty – the power of opium.  Thats a mnemonic for Onions, Peppers and Mushrooms.  This trio has the unique distinction of being very tasty and compatible with many (if not most) dishes, and also being very good for your general health.  The three are loaded with vitamins and antioxidants, and each is a powerful modulator of immunity due to the phytonutrients they contain.  This group should be of particular interest with the coming flu season.

Getting ready to prepare a big steak feast?  Take a minute and chop up some opium.  You KNOW how well it will add to the flavor.  Cooking up dogs or burgers?  Do the same.  How about eggs?  Only takes a minute to make an omelet vs a dull fried one.  That extra minute makes you a chef vs a “stove slug” and it goes a looong way to fostering your health.   Remember its the cumulative effect of good habits. 

Added tips:  Use olive oil when cookin em,  and don’t overfry the three.  They may actually gain effectiveness with light sauteeing, and its enough to bring out that magical blending flavor, overcooking weakens the absortive effect.  Also throw in celery if you like, and sprinkle on paprika and other healthy seasoning. 

If you have these things on hand it takes very little time at all.  You improve the flavor and you improve yourself.  What a deal!

 

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Two Who Might Feel Neglected…

Posted on October 21, 2011 by Warren Dostie

A lot of health conscious people make it a point to take a daily multivitamin supplement along with proper diet, exercise, etc., but just how complete is that little pill you take every morning?   Is it really providing that bit of dietary health insurance you are counting on?

In light of current research, if you examine the contents of your standard bottle you might see a couple of glaring omissions.  I am referring to the tandem of Vitamin D and Vitamin K, two important nutrients that have been getting a lot of attention lately.  I can’t help wondering why the vitamin manufaturers haven’t made the adjustment?

Research lately has come up with very compelling reasons to up the consumption.  Everyone is aware of the importance of getting enough vitamin D for calcium absorption in the gut and for its critical role in maintaining bone density.  But powerful evidence has shown cardiovascular and immune system protection, as well as lowered risk of bladder and other cancers. (see “Studies” page)  New research has illuminated its role in working with vitamin K in protection of the cardiovascular system, especially in endothelial (inner blood vessel) health.

Everyone has heard of the term “hardening of the arteries”.   Excessive calcium in the blood vessels and its deposition in the inner lining is an important factor in cardiovascular disease (cvd).  Were you also aware of the frightening fact that blood vessel cells can actually transform into bone producing ones?  (studies)

One possible root of this is the rampant vitamin D and K deficiency of those with poor diet and supplementation habits.   Osteocalcin is a hormone that removes excess calcium from your blood, but it requires Vitamin K to make it “sticky” (carboxylate it) so it can be returned to the bones where it is needed.  The food sources of vitamin K – green leafy vegetables like lettuce and broccoli, contain some of this nutrient, but it is not very well absorbed.  Why do the popular multi vitamins not contain Vitamin K?

Also not very well known is the adverse effects of taking high doses of vitamin A without added supplementation of Vitamin D.  The typical doses in a multivitamin ignore this fact. (Vitamin A can inhibit absorption of Vit D, and lead to consequences such as possible bone loss etc.)  Researchers now recommend supplementation of between 1000 and 4000 iu per day.  (studies)  You might not find this in your multi.

Theres a simple remedy for this situation – isn’t there?  Just supplement added vitamin D  (1000-4000 iu daily) and Vitamin K  (45-2000mcg K2) as I do.  These are well within the safe limit, and you will actually be getting that added insurance that you were counting on.      To your health!!

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Wake Up Call for Yours Truly

Posted on September 21, 2011 by Warren Dostie

Just finished the Cigna 5k road race in Manchester NH.   My time: 27:22, which put me right in the middle of the pack.  I guess it’s not too bad for my first pure running event in 20 years, not being a long distance type of guy.  Still to me it was a MONUMENTAL disappointment.   Why?  Because I perform 90 minute intense workouts every third day and a variety of other sporting activities.  I thought I would be among the leaders in my age group.    Didn’t quite work out that way.

This goes to show that no matter what your condition level, when you perform an exercise unfamiliar to your body you will see mixed results at best.    Your other muscles are jealous of the ones you use regularly.  They’re gonna let you know it if you don’t give them regular attention. 

So to all you P90x-ers, triathletes, and powerlifters, remember to mix in some cross training, old fashion roadwork, calisthenics and other staples.  Not that is really matters, you’re in good shape already, just watch out where you try to show it off!

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Love Thine Competition….

Posted on August 31, 2011 by Warren Dostie

Just as important (and maybe even more so) as your loved ones and supporters are is that other group – your tireless, relentless competition.  Why should we hate them?  Who else causes or forces you to use all of your brains, talent, creativity and effort?  Without them how could you rise to the heights of your potential?  To begin with, there are no heights at all without them, and there is no victory without the contest.

Competition and its essence – striving are what life is all about.  Nothing exists without contrast; without bumps and friction there is no road to begin with, and the greater the opposition the greater the potential for reward.

My purpose in this little motivational rant is not to suggest that you deliberately seek out opposition, (although designed competitive events are great for motivation and enjoyment)  but that you should not disparage it, instead respect and feed off it in a spirit of challenge and fair play.  In the large scheme of things your competition is actually an ally in some respects, for they are the source for much of the rewards we achieve in life.

Give em hell!

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“Heavily Seasoned” Food for Thought – At The Market

Posted on August 3, 2011 by Warren Dostie

Try this variation of the “word association” game.  Take a piece of paper and quickly write down the 8 or 10 most frequent foods that you eat.  What are your regulars?  What do you chow down on almost every day?  These will obviously be the items that you end up putting in your shopping cart when you are at the market, even if you have big plans about radically improving your diet.  It’s a habitual, automatic process.

Most people “plan” their meals while strolling the isles of the local supermarket.  It’s a good strategy, right?  After all there is so much to choose from, right in front of you.  The ideas will come a flowin’ and you’ll think up  a culinary work of art when you get home.

This all sounds great on paper, but what usually ends up happening? Due to time restraints, impatience or fatigue from a hard day – you revert back to your habitual buying patterns and pick up the same old things.  Does this sound like your routine?

The obvious conclusion is that the grocery store is no place to plan meals, especially if you are hungry!  If you wish to make an easy and enjoyable transition to healthy dining, take ten minutes right before you head out and think of the meals you wanted to try.  List the ingredients so you wont have to rack your mind when bucking the crowd at the store.  You’ll find that this will garner you a net savings in time and aggravation, and actually make those healthy eating plans a reality.

Incidently, my own 10 most frequent foods list was this:  Milk, fish, broccoli, chicken, turkey, carrots, corn, oj, nuts and blueberries…….. 

 

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No Progress? No Problem!

Posted on July 19, 2011 by Warren Dostie

Are you still early into your diet or exercise plan and already beginning to lose that initial excitement and thrill of accomplishment?  Have you begun to “hit a plateau” and find your resolution to push on fading day by day?  If so, please, don’t give up the ship!

What you are experiencing is normal, it is all part of the big picture, and I will show you how to regenerate that lost excitement.

Let me explain what is occurring in your body, and why it should not be a reason for concern.

Typically, when someone begins a new exercise program after a long period of inactivity they will experience rapid strength gains and other exhilarating signs of progress; this is because though the muscles are not growing rapidly, the body adjusts to the new load requirement by learning how to recruit muscles to do the job, and by creating more “motor units”, which are nerve/muscle “designations” for performing that particular motion.  This rapid adaptation leads to the significant gains you see in the first few weeks.  Psychological factors have a play in it also.

Beyond that early period you’ve already made the initial adjustment and any further advancement will require hypertrophy or actual muscle growth.

With dieting, the rapid early losses of weight are mostly realized from water and even lean body tissue loss, so your early enthusiasm should be a bit tempered.  The experts say you should lose only a pound or two a week, so you should adjust your expectations accordingly.  Still, after two months thats 12 to 15 lbs., nothing to snicker at!

The thing to remember is that your desire to get fit or lose weight is a desire to radically change your body, this means that you want to grow or redesign it fundamentally.  Growth is something that takes time.  A child takes years to grow.  You will alter your nervous system, your bone structure, your body’s energy generation system in addition to your muscular makeup.  So don’t expect significant changes over a few short weeks.  Give it six months however and you will be amazed at the difference you’ve accumulated.

As long as you are working your muscles harder than they are built to take – and you provide enough raw material (ie food), – you will experience growth.  As long as you are consuming less calories than your body needs you will have weight loss.  There are other factors that influence this, but the basics still have the greatest impact.

So keep up the pace and take heart.  You’re in for the long haul, you don’t want a short term gain that will evaporate just as quickly.  You want to build something lasting  (and great to look at!)  Good luck and let me know how you’re doing!

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