Multi-Vitamin and Mineral Supplement

by Brett Hall, R.D.

There are literally hundreds of thousands of biochemical reactions taking place in our bodies every second of every day. These reactions are the stuff of life…the processes that keep our heart pumping, our brains thinking and our muscles moving. Each and every one of these reactions has one thing in common – they ALL rely upon the assistance of vitamins and minerals. Without vitamins and minerals in our system to act as co-factors and catalysts for these life-giving reactions we would be no more than lifeless lumps of tissue. Suffice it to say that maintaining a proper balance of vitamins and minerals in the body is one of the very first and most important steps you can take in your quest for vibrant health and a fit physique.

Why Use a Multivitamin?

One of the most common questions I hear regarding multivitamin supplements is, “Isn’t a properly balanced diet of whole foods sufficient to provide the vitamins and minerals our bodies need?” Well, if we were asking that question 200 years ago the answer probably would have been ‘yes’. At that time our agricultural process was in a much more natural state. Crops were raised in low-lying valleys and flood plains that were naturally irrigated by nearby water sources and prone to seasonal and cyclical flooding. This flooding, while inconvenient to the farmers at times, served a vital purpose. It insured that the soil remained robust and fertile by depositing large amounts of mineral laden silt in the valleys during each flood. Mineral density in topsoil (along with nitrogen content) is of utmost importance when assessing the health of that topsoil and its ability to raise healthy, vitamin and mineral rich fruits and vegetables. (Fruits and vegetables can only produce vitamins with the assistance of plentiful levels of minerals. Therefore, if the mineral content of the soil is rich the plants will also be able to produce robust levels of vitamins).

So, as you can see, 200 years ago the combination of small scale farming with the natural flooding cycle, the use of natural crop rotation techniques and natural manure fertilizers ensured a steady supply of sustainable, mineral and nitrogen rich topsoil. This in turn produced hardy, healthy fruits and vegetables bursting with vitamins and minerals. In that era a balanced diet of plentiful fruits and vegetables would indeed have supplied sufficient levels of vitamins and minerals for optimal health.

However, times have changed – and the soil we grow our foods in has changed with the times. And not for the better I’m afraid.

With the advent of the industrial revolution came the need and desire for agricultural production on a massive scale. In order to accommodate this production rivers were damned to control flooding, “dry land” farming was begun (where farms were created in arid areas, relying on manmade irrigation), crops were no longer rotated, and chemical fertilizers began to replace natural fertilizers. The end result…our nations topsoil suffered tremendously.

Within 20 years this type of mass production farming had caused such damage to the vitality of our topsoil that in the year 1936 a statement was issued as “A Warning to the American People” by top nutrition experts within the United States Senate Committee. Here is an excerpt from that statement entitled Document #264:

“The alarming fact is that foods (fruits, vegetables and grains) now being raised on millions of acres of land that no longer contain enough of certain minerals are starving us - no matter how much of them we eat. No man of today can eat enough fruits and vegetables to supply his system with the minerals he requires for perfect health because his stomach isn't big enough to hold them.”

That was almost 70 years ago. More recently at the Earth Summit meeting in 1992 the following statistics were presented.

“The mineral content of the world's farm and rangeland soil has decreased dramatically. Percentage of Mineral Depletion from Soil During The Past 100 Years, By Continent:”

North America: 85%
South America: 76%
Asia: 76%
Africa: 74%
Europe: 72%
Australia: 55%

From these statistics it is abundantly clear that the fruits and vegetables we find in our supermarkets today simply aren’t the rich source of vitamins and minerals they once were. That being the case, it would be difficult for even the most diligent among us to meet our vitamin and mineral needs through a whole food diet…even if we religiously follow the USDA Guidelines and consume 9 servings of fruits and vegetables per day. And if you do this on a daily basis, you are far more conscientious about your diet than 99% of Americans.

For this reason, vitamin and mineral supplementation becomes important in order to assure proper daily intake and body balance of these vital nutrients.

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What Does Your Diet Look Like?

Here is an idea of what you consume before you even get to your meal at a Mexican restaurant, if you like to have margaritas along with your chips and salsa.

Before the Meal
2 margaritas on the rocks
.5c salsa
14 chips

Calories: 1921
Fat: 21g
Sodium: 3623mg
Carbs: 146g
Sugar: 95g (Equals half a cup of sugar!!!)
Protein: 5g

Your diet has a huge impact on whether or not you will accomplish your goals. Does your diet need help? To learn how to modify your diet to ensure you reach your goals, sign up for a consultation with a nutrition coach. One easy change you can make instantly is start taking a good multi-vitamin.

Men's Performance Daily Multivitamin AM/PM

Women's Performance Daily Multivitamin AM/PM

Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have them delivered directly to your door. (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)

Omega-3 Fatty Acids May Decrease Stress

Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include:

High cholesterol
High blood pressure
Heart disease
Diabetes
Weight loss
Arthritis
Osteoporosis
Depression
Bipolar disorder
Schizophrenia
Attention deficit/hyperactivity disorder (ADHD)
Eating disorders
Burns
Skin disorders
Inflammatory bowel disease (IBD)
Asthma
Macular Degeneration
Menstrual pain
Colon cancer
Breast cancer
Prostate cancer

Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and treating a variety of conditions, including autism, ulcers, migraine headaches, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, systemic lupus erythmatosus (lupus), irregular heart beats (arrhythmias), multiple sclerosis, and panic attacks.
Omega-3 fatty acid supplementation may also help to reduce stress and the effects it has on the body.

Fish oil has been studied in terms of whether omega 3 can reduce the stress response.
A study in the Diabetes and Metabolism journal in 2003 looked at how fish oil supplements affected the severity of the human stress response as measured by the body's production of stress hormones. These stress hormones were cortisol, adrenaline, energy expenditure and fat breakdown.

The results showed that:
After 3 weeks of a diet supplemented with Omega-3 fatty acids, the stimulation by mental stress of plasma epinephrine, cortisol, energy expenditure, and plasma non esterified fatty acids concentrations, were all significantly blunted.
Note that fish oil helps in the area of depression and brain function.
So the benefits of omega 3 on our mental well being may be via both our brain as well as via our hormonal system, by reducing stress hormone output.

Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Due to the high level of Mercury in fish containing Omega-3 fatty acids, taking a fish oil supplement that is mercury free is a good idea for anyone wanting to increase their intake of Omega 3. Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.

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Most Commonly Asked Whey Protein Questions

1. How much protein do I need?
There are 2 different schools of thought to this. Nutritionists recommend .5-1.2g per kg of bodyweight depending on how active you are and if you are growing or not. Other nutrition coaches recommend 1g per pound of bodyweight for un-active people and up to 1.5g per pound of bodyweight for active people. Bodybuilders will agree that you need 2g per pound of body weight if you are trying to put on size.

2. When Should I take it?
For muscle gains, before and after a workout, and before bed, depending on your protein requirements.
For weight loss, use it as a snack between meals to help stabilize blood sugars.
If you are on the go, it can be a quick meal replacement.

3. What kind of protein do I need?
That depends on what you are using it for.
To gain muscle, use Whey Isolate after a workout. Because it is so pure, it will get absorbed faster, into the blood stream faster and delivered to your muscles quicker to help repair them after a workout.
Whey Isolate is also a good choice before bed. Since your body repairs itself while you are sleeping, it is a good idea to supply it with the amino acids to do so. However, since you are just going to sleep, you do not need the extra carbs/fat for energy that may be found in Whey blends.
If you are using it for a meal replacement, you might want to consider whey concentrate or a blend because they have more carbs and fat in it to sustain you longer. Or you could stick with Whey Isolate and add you own carbs/fat to it to make a substantial, better quality meal replacement.
Whey Isolate is also encouraged for people who are lactose intolerant because it is so pure, in most cases it will not bother the stomache.

4. What do you mix it with?
Again, that depends on your needs.
To lose weight mix it with water and ice, and possibly some fresh fruit for flavor.
If you need more calories, mix it with milk.
Growing boys that need A LOT of calories could even get away w/ mixing it with their favorite ice cream.
For a meal replacement try adding oatmeal or fruit for extra carbs, peanut butter or flax seed for extra healthy fats. I have seen people get really creative with this, have fun.
After a workout you may also want to add glutamine for extra recovery.
The powder can also be used in baking recipes to give it an extra protein punch.

5. Can I take it on the days I do not work out?
Absolutely! Your body needs protein everyday. It is no different than eating a piece of chicken or hamburger.

6. Will it make me gain weight?
Yes and no.
Yes, if you are eating more total calories than you need.
No, if you are eating less total calories than you need.
To find out how many calories you eat in a day, meet with a nutritionist or schedule a resting metabolic assesmt test.

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Eat “Good” Fats to Burn “Bad” Fat

Fat got a bad reputation in the 80’s and 90’s for accelerating weight gain. Therefore, when people want to lose weight, they often cut fat from their diet. However, in order to eliminate excess body fat, you need to make sure you're eating enough of the “good” fats. While it's true that some fats are “bad” for you, others are absolutely essential for losing weight and maintaining a healthy diet.

Types of Fat
There are two types of fat “good fat” and “bad fat”

Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated, and Tran’s fat, but they can still be categorized as good and bad.

Monounsaturated (Good Fats)
Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes.

These good fats are found in food like; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts, and chicken fat.

Polyunsaturated (Good Fats) Omega 3 and Omega 6
Polyunsaturated fats are also considered good fats and are said to reduce triglycerides, inflammation and tumor growth. They also help to improve immune function and to help protect against sudden death from heart disease.

Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6

Omega 3 is found in foods like canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.

Omega 6 is found in food like safflower oil, sunflower oil, sesame oil, nuts, and beans.

Saturated (Bad Fats)
Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact they are twice as potent as raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet but one way to reduce them is to choose fat free dairy products and eat lean red meat.

Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.

Tran’s (Bad Fats)
Tran’s fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke. Tran’s fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils, and vegetable oils that have been subjected to heat-damage during cooking.

Now that you are aware of the differences between “good” fats and “bad” fats, let’s take a look at how the “good” fats can actually help burn “bad” fats.

Omega 3 Fish Oils and Weight Loss
In a recent study that was published in the International Journal of Obesity, researchers wanted to find out if supplementing the diet with Omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.

The two groups were fed exactly the same diet apart from one group was fed 6 grams of fat in the form of butter, olive oil, sunflower oil, and peanut oil, the other group were given 6 grams of Omega 3 fish oil.
The fish oil group was given 8 capsules per day, 2 in the morning, 3 at lunch, and 3 in the evening.

The total intake of omega 3 long chain fatty acids was 1.8 grams. The outcome of the test results was fairly conclusive.

After three weeks, the group without fish oil lost .7 pounds of body fat and burned an average of 1710 calories per day. The group with fish oil lost 2 pounds of body fat and burned an average of 1775 calories per day.

These results show that the group who were supplementing with fish oil burned about 1.1mg of fat per kilo per minute. This is roughly 26% higher than the other group who weren’t supplementing with the fish oil.

One of the key reasons as to why Omega 3 fish oil has such a powerful effect on fat metabolism is that insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories.

Insulin increases the activity of an enzyme known to promote the storage of fat.

Insulin inhibits the action of hormones sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.

Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.

Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source. The drop in insulin levels when subjects used the fish oil would have allowed more fat to be used for energy (burned).

Combine the fat loss benefits with the other benefits of Omega 3’s such as it lowers cholesterol, lowers high blood pressure, reduced risk of heart disease, diabetes, cancer, macular degeneration, reduced anxiety and depression, mood elevation, increased mental ability, improved sexual health, natural hormone optimization, reduced inflammation, improved lung function, improved joint health, healthy skin, hair, and nails, and you can see why healthy fats should be staples of everyone's diet.

Any good doctor or nutritionist will tell you the best way to get any nutrient is to eat a balanced diet. In the case of Omega 3 fatty acids this would be in the form of fish, sadly due to the pollution levels found in our oceans today eating large portions of fish everyday is not advisable. Taking a fish oil supplement that is mercury free is a good idea for anyone wanting to increase intake of Omega 3.
The frustrating truth is that there will never be an easy quick fix method of losing weight that is safe and simple. However, with a little research into the workings of the body, it becomes clear that there are many small things you can do which add up over time to aid weight loss and make you feel better about yourself.

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The Foutain of Youth

Ever wondered how you get all those wrinkles? Those annoying crow’s feet at the corners of your eyes? Or those laugh lines around your mouth? After age 28, the major source of aging is the production of free radicals. And with age, the amount of free radicals we produce increases. Scientists have determined that very large amounts of free radicals accumulated in your body, may significantly shorten your life span.
A free radical is an unstable molecule that steals an electron from a stable molecule in order to satisfy its need for repair. In doing so, this free radical destabilizes the stable molecule and creates another free radical in a vicious chain reaction of cellular destruction. A single free radical can cause damage to millions of other molecules in you body, preventing your body from functioning properly. This molecular destruction is continually occurring in your body.
Some free radicals arise normally during metabolism. Exercise increases free radical production. Sometimes the body’s immune system’s cells purposefully create them to neutralize viruses and bacteria. However, free radicals attack us from many different environmental sources every day. Some of which are: alcohol, tobacco, prescription drugs, smoked and barbecued food, harmful chemicals and additives in the foods we eat, sun bathing and pollutants in the air we breath. They assault your cells, large enzyme complexes, Vitamin C, and DNA.
Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur.

Antioxidants are commonplace in nature. In fact, antioxidants are abundant in more common vitamins such as retinol or Vitamin A, ascorbic acid or Vitamin C, tocopherol or Vitamin E, and selenium. They can be nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Studies have shown that antioxidants may offer the best protection your body has against damaging free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.
Studies indicate antioxidants do more than protect against free radicals; they are believed to play an important role in preventing the development of such chronic illnesses as heart disease, stroke, cancer, Alzheimer’s disease, Rheumatoid arthritis, cataracts, and ward off premature aging.
Although antioxidants cannot completely rid our bodies of free radicals, they can work to minimize the damage caused. Thus, diseases and other illnesses caused by harmful free radicals are avoided and aging is delayed.
The problem is, as we age our bodies produce fewer and fewer antioxidants. Fortunately there is a solution. To maintain our health and well being, it is clearly imperative that we must supplement our diets with natural antioxidants. Antioxidants can be found in fruits, vegetables, whey protein, dark chocolate, and red wine. Because no ones diet is perfect, a good way to fill in the missing nutrients is by taking a good multi-vitamin.

Men's Performance Daily Multivitamin AM/PM

Women's Performance Multivitamin AM/PM

Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)

Don't Skimp on High Quality Protein

I often receive questions from clients regarding protein consumption. Protein is indeed a critical element in the diet, particularly for physically active individuals. There is a lot of confusion today as to what and how much protein should be consumed per day. For now let me just note that with regard to protein, the two most influencing factors are protein intake and protein quality.

Now, here are the facts.

The body can adapt well to an increase in protein intake, but it cannot tolerate any decrease in protein quality.

As one consumes more protein the body will adapt allowing you to absorb more protein in each meal. Protein provides your body with the amino acids it needs to repair and rebuild muscle cells. Research demonstrates that when you are more physically active you require more protein, anywhere from 1 to 1.5 grams of protein per pound of body weight.

When the diet is deficient in essential protein (due to inferior, damaged, over-processed or heated dietary protein), the body will leech into the muscle and break down its protein in a desperate attempt to get the missing amino acids that are required to sustain essential metabolic function….. Put simply, when it comes down to protein you cannot afford to sacrifice on quality. But, the fact is that not all proteins are created equal.

Note that virtually all plant proteins are incomplete and virtually all animal protein foods are exposed to heat during cooking. In general, our diets are often deficient in essential amino acids found in protein. The commercial protein products that we commonly use (shakes or bars) are typically deficient and degraded – most are over-processed with damaged proteins, loaded with chemicals or made with low grade, cheap proteins, or all the above.

Physically active individuals must support their body's increased demand for amino acids with the highest grade protein and in sufficient amounts. But here is the catch, to be fully effective, protein must be ingested with other cofactors including vitamins, minerals, good fat and low glycemic carbs. Protein is a building block material that cannot be fully utilized without its nutritional cofactors. Unfortunately commercial protein products today are devoid of nutritional cofactors. Instead, they're loaded with chemical preservatives and fillers (ie. Sugar).

Protein nourishment is not simple, nevertheless for individuals interested in muscular development, this topic requires much attention. Muscular development occurs as a compensation mechanism that makes the muscle stronger and larger in response to repetitive physical drills. But, in order to actually gain muscularity, the body must first go through a recuperation period (recovery) to remove all inflammatory compounds, waste material and damaged proteins accumulated in the muscle after exercise. Now here is the point – as long as the recuperation process is not completed, muscular development will not occur. For all respective purposes, inadequate recovery means failure. Proper applications of recovery meals after exercise are therefore critically important in enhancing recuperation and preparing the body for actual muscle gain. If you're an active individual, you can't overlook this fact.

Life Time has created a line of protein products to do just that – provide the body with protein of the highest biological value together with supportive nutrients and cofactors that maximize protein utilization. For example, our Whey Protein Isolate is the strongest and most effective bio-engineered amino acid composition to amplify the muscle enhancing properties of whey. The whey protein isolate with in this formulation increases amino acid availability to maximize the stimulation of muscle protein synthesis and results in greater muscle development. In addition, our exclusive proprietary formula features a patented digestive enzyme called Aminogen. This unique system helps push more protein amino acids into your muscles (up to 250% more) which results in greater gains in lean muscle mass and strength. Life Time has developed this superior formulation to specifically provide a more effective stimulation for protein synthesis resulting in greater muscle growth.

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