Guest Post by Krystn Janisse Do you take a multivitamin every day to stay healthy, or maybe a B vitamin complex to care for your hair and nails. It stands to reason that your dog would also benefit from these supplements, right? What’s the harm in giving human vitamins to your dog? Maybe more harm than you think! When fed a complete and balanced diet, most dogs do not need a vitamin supplement. On the other hand, dogs suffering from illness, poor digestion, or those fed an incomplete diet could benefit from a few extra vitamins. That being said, are your vitamins the same as theirs? Let’s take a look at the vitamins that dogs need and see if they are the same as the ones that you need. What vitamins do dogs need? Before we get into the difference between our vitamins and those made for our pets, let’s talk about which vitamins you might consider and why. Your dog can make many of their own vitamins by breaking down and combining other nutrients, but some need to be included in their diet. These are called essential vitamins. Here is a quick reference chart of your dog’s essential vitamins and their main functions: Vitamin Function Food Source Vitamin A (Retinol) Eye health Fish, eggs, liver Vitamin B1 (Thiamine) Nerve function Cereal grains, yeast Vitamin B2 (Riboflavin) Skin and coat health Liver, eggs, yeast Vitamin B3 (Niacin) Skin and coat health Fish, cereal grains, fish Vitamin B5 (Pantothenic Acid) Energy for cells Meat, tripe, eggs Vitamin B6 (Pyridoxine) Energy for cells Yeast, meat Vitamin B9 (Folic Acid) Synthesize red blood cells Leafy greens, liver Vitamin B12 (Cobalamin) Protein synthesis Meat, organ meat Vitamin D (Cholecalciferol) Bone growth Fish, fish oils Vitamin E (Alpha Tocopherol) Antioxidant Plant oils, cereal grains, Vitamin K (Menaquinone -7) Blood clotting Spinach, liver, most meat Choline Fat synthesis, liver function Liver, heart, eggs, soy You recognize most of these vitamins, right? That’s because they are the same vitamins we take, but that doesn’t mean that we can share. We know that the vitamins that our dogs need and the vitamins that we need are one and the same, but there is a fundamental difference between how we use supplements and how our pets do. Here are four important reasons to avoid sharing your multivitamins with your pooch: 1. Dosage If you look at most human vitamin supplements, you may notice that the dosages are much higher than what you’ll see in a formula made for pets. The most significant reason for this difference is our size. You might be anywhere from 2-200 times the size of your dog. That weight difference means that your vitamins are not dosed correctly for their weight. Our size difference isn’t the only reason that human vitamins could be too much for your dog. Our supplements typically supply a full daily intake of that nutrient, while your dog’s vitamins may contain as little as 15-20% of their daily vitamin needs. Giving your dog your vitamins means that you could be over supplementing your pet by more than 10 times their daily needs. Yikes! 2. Toxicity There are two types of vitamins. They can either be water-soluble or fat-soluble. A water-soluble vitamin will be excreted through their urine when there is more than their bodies need. Over supplementing water-soluble vitamins is an easy way to make very expensive pee. Fat-soluble vitamins, on the other hand, get stored in the liver and other fatty tissues. This can be dangerous. Over time, this build-up becomes toxic, damaging organs, interfering with digestion, and affecting their bone health. Be careful when supplementing Vitamin A, D, and K, which are all fat-soluble. 3. Formula We are a little spoiled when it comes to supplements. We want them to be tasty, or at least easy to swallow. This means that extra ingredients must be added to accommodate our preferences. Chewable supplements are sure to be loaded with sugar, or worse xylitol, an artificial sweetener that is very toxic to dogs and cats. Another concern in human supplements is the addition of artificial colours and titanium dioxide used to make our vitamins look tastier, like candy. Both are potentially linked to digestive issues, immune function disorders, and even cancer. 4. Natural vs. man-made Some synthetic vitamins work well for both us and our pets, while others have shown to be ineffective. Vitamins in their natural form are paired with enzymes, bioflavonoids, and other vitamins that make them recognizable to your dog’s body. Synthetic vitamin supplements are isolated from these organic compounds and may not be as easily digested. Some can even be toxic. Vitamin K’s synthetic form is called Vitamin K3. This isolate could lead to toxicity in the liver, kidney, lungs, and other tissues. Opt for natural If you give your pet vitamin supplements, avoid offering vitamins designed for humans without consulting your vet first. If you decide that your pet would benefit from additional vitamins, start by offering vitamin-rich foods instead of supplements. Nutrients from food are difficult to over-supplement, making them safer for your pet. Krystn is a passionate animal enthusiast with over a decade of experience in the pet industry. She loves to share both work and personal experience in hopes of enriching the lives of humans and animals. She is currently the content writer for Homesalive.ca.
Most people have wondered at some point whether or not they should take vitamins. Some people claim that vitamins are a scam, they don’t provide any nutritional value, and they don’t lead to visible effects for weeks and months, if ever. And other people claim they can improve your health, energy levels, and quality of life. So, what is the verdict? According to experts, this is what you should do: In the medical realm Shravan Katta MD, a hospital physician “Vitamins, when taken at recommended doses, can help to improve chronic symptoms like fatigue, relieve body aches, improve mood, and reduce frequency and duration of the common cold, which in fact can improve the quality of life and performance on a daily basis. I do recommend vitamins to others as vitamins act to boost your life. It is very difficult get vitamins in right doses with regular diet, based on daily variations in the American diet. Vitamins help to supplement the diet on a daily basis.” Alam Hallan, Director of Pharmacy at Guelph General Hospital “I use a few vitamins regularly in my life. Vitamin D and Vitamin C, especially during the Canadian winter months. Vitamin D helps improve bone health and also seemed to help with some lower back pain issue, whereas Vitamin C definitely helps with the winter cough and colds. I definitely recommend these to other because of the extremely favourable cost benefit ratio.” “People take vitamins for all kinds of reasons, from preventative immune-boosting reasons to just wanting to improve their general health. Either way, I would always recommend getting your vitamins from varied natural sources such as fruits, veggies, and nuts." Nikola Djordjevic MD, medical adviser at Loudcloudhealth.com "In my particular case, I do take vitamins preventatively for my hair due to family history. Here are the vitamins I take and their primary benefits in regards to scalp and hair health: Vitamin A is essential to promote healthy cell growth, including stimulating hair growth. Another important function of Vitamin A is helping the skin cells produce sebum, which helps keep the hair moisturized and healthy. Vitamin B, or more specifically the biotin contained within, is important to hair and scalp health since it helps transport nutrients and oxygen. It's used in hair-loss treatment due to its ability to help revitalize hair growth and promote a healthy scalp. Vitamin C's most important role is to prevent your hair from aging and protect it from free radicals by producing a substance called collagen. Another important function is that vitamin C helps the body absorb iron, which is important for hair growth. Finally, there is Vitamin E that can boost hair growth and is also a powerful antioxidant that helps keep the hair and scalp healthy.” Elliot Reimers, a NASM Certified Nutrition Coach and health expert “Micronutrients are arguably the most overlooked aspect of the human diet. Despite only requiring a small amount of these nutrients, vitamins and minerals play a major role in our health, longevity, and performance. Most men (and women) have a tough time meeting their daily micronutrient needs through food sources. Naturally, this is where multivitamins for men come into play. As a quick reminder, do not invest in a men’s multivitamin with the intention to use it as a replacement for the daily vitamins and minerals. You should be consuming from whole foods like vegetables and fruits.” In the dietary/supplements industry Calloway Cook, Founder of Illuminate Labs, a dietary supplements company “I personally take Vitamin C, a methylated Vitamin B complex, Vitamin K2, and Vitamin D3 for the winter months. I've noticed a significant improvement in my energy levels since supplementing with the B-complex. I was clinically deficient in Vitamin B12, with levels in the lower range for some of the other B-vitamins, so fixing this deficiency through supplementation has worked for me. I also sleep better, but that could be caused by other factors. I recommend vitamin supplementation based on blood test results. Supplementation should be personalized and based on data rather than guesswork in 2019. However, taking Vitamin B-complex and Vitamin C as a preventative measure can't hurt since they're water-soluble, meaning you urinate out the excess.” Rachel Bodine, writer for ExpertInsuranceReviews.com "I’m a vegetarian, so I take a few supplements to make sure I’m getting the proper vitamins I need. I take a woman’s multivitamin with added iron, as iron is something that vegetarians have trouble getting in their diets. I also take an omega-3 supplement, as it’s supposed to help heart, brain, and joint health. I have noticed a difference since I started taking vitamins. Taking a multivitamin and a omega-3 each day gives me a little more energy. If I forget to take my vitamins for more than few days in a row, I can notice a small dip in my energy. Because of my vegetarian diet, I need the added iron and B-12 that the multivitamin gives me. I think the omega-3 supplement also helps with my hair, as my hair has become slightly softer and shiner over the years of taking an omega-3 supplement. I do recommend vitamins to others, especially those who are on special diets, such as vegans or vegetarians. Vitamins are a great way to make sure you’re getting all the proper nutrients you need on restricted diet. I’ve noticed a subtle but important change in my energy levels since I’ve added vitamins into my daily routine.” In the consumer/advocate realm Jadi Collado, a certified fitness instructor, professionally trained dancer and actor, and influencer “If we all ate a healthy balanced diet, there would be no need for vitamin supplements, but because this isn't usually the case (even for a fitness professional like myself), I highly recommend and take vitamin supplements. It's all about consistency to me. For some people, it's extremely difficult to consume pills and if gummy/chewable vitamins will make it simpler to consume on a more consistent basis, I say go for it but the types of vitamins consumed should be determined on an individual basis — there is no one-size fits all. I work in gyms and boutique fitness studios so my goal is always to keep my immune system in tip top shape. I take Vitamin C, Vitamin D, Calcium and a multi-vitamin, all in gummy form.” The verdict? Take your vitamins! Not only does it help supplement vitamins from food we eat each day, but it helps to boost energy, fight germs, and helps you to feel better overall.
Do you find yourself struggling to focus at work? Are you exhausted at the end of each day, and dreading the next day? Are you looking for a new challenge? You may be experiencing symptoms of burnout. Burnout is a serious issue among most of the population. Be sure to apply these 10 techniques to avoid burnout and take care of yourself: Get sleep Exercise Find something you enjoy Take walks Schedule meetings with friends/mentors Set goals for yourself Eat healthy Improve a process Do something you enjoy Take your vitamins 1. Get sleep One of the biggest factors in avoiding burnout is getting enough sleep. When you are tired, can’t focus, and struggle to stay awake, it becomes increasingly difficult to enjoy what you are doing, and you are headed for burn out. The average person should get between 7–9 hours of sleep per night. Not only are the number of hours important, but you should also strive to hit that goal consistently. Get to bed early, arise early. And while I can't promise that getting regular sleep will make you wealthy and wise, there's no doubt that your health is linked to the quality of your sleep. So make it a priority to get to bed. 2. Exercise This is the most common factor you will hear and yet, it is one of the hardest factors for most people. With the difficulty of fitting exercise into your schedule, it can stress you out and cause you to think negatively about yourself which can lead to worse burnout effects. People often associate exercise with an intense sweaty hour-long run everyday. While this can be beneficial for some, it sounds like death to others and dissuades them from working out even more. According to the Mayo Clinic, adults should get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity. This comes out to 20–25 minutes of exercise a day. It is also recommended that people take walks and stand up more, especially if you work a desk job. Another tip, dont feel like you have to do all 20–25 minutes together, you can split it up to 5 minutes in the morning, 10 at lunch, and another 10 after dinner. As long as you are getting some form of exercise in, you will feel happier about yourself and avoid burn out. 3. Find something about work that you enjoy, and get better at it One of the best ways to avoid burnout is to discover something you really love about work and set a goal to improve in that area. Become the master and then offer to mentor someone else. If you are passionate about Excel, learn everything that you can, and make yourself mini projects that spark your interest. These self-inspired projects are often great resume builders and can help you catch the eye of a boss or a manger. You may be on your way to a promotion just by pursuing one of your own interests. 4. Take walks People who work in an office can often feel strapped to their desks. They struggle to get up and take walks. However, taking a brief walk not only gives you a break from your tasks, but it can also give you a fresher perspective on work when you return to your desk. Try asking a co-worker to join you. This way, you can socialize and help each other to avoid burnout. Avoid the temptation to talk about work. Give yourself permission to take a break from the mental load of your to-do list. You can avoid burn out by just focusing on the present — enjoy the walk and the connections you make with those around you. 5. Schedule meetings with friends/mentors to get their advice By scheduling meetings with friend and mentors, not only are you giving yourself a break, but you can also get their advice on things you can do to improve yourself and tips for success that have gotten them to where they are today. It is also important to set goals with them so they can keep you in check on progress. 6. Set goals for yourself Setting goals gives you something attainable and motivational to help you stay focused and avoid burnout. Think of a reward that will inspire you to reach your goals. Set goals in all aspects of your life, and it will feel great to accomplish them and achieve higher. 7. Eat healthy Along with sleeping and exercising, eating healthy has a huge role in your happiness. If you eat junk food all day long, you will feel sick both inside and outside. This has a negative effect on your attitude and thinking which only leads to worse burnout. Try to keep a log on myFitnesspal to see what foods you should be eating, and what you should not be eating. Try to eat more protein and fiber and fewer carbs. If you want to snack, reach for fresh fruits and vegetables. 8. Improve a process If you spend the majority of your day working, try to improve a process. If you find yourself doing the same thing over and over, it is easy to feel burned out. By thinking of ways to change what you are doing and to improve your processes, you might land yourself a new role, promotion, or position. You can also improve your resume. 9. Do something you enjoy to help manage stress For me, this is huge. I absolutely love to dance, and I find that even one hour of dance a day after work and school makes me feel so much better. It doesn't have to be dance; it can be painting, sports, hiking, a fitness class at the gym, or reading. Some people really enjoy watching Netflix, but I would suggest doing something that gives your eyes a break from the screen and gets you moving to release chemicals in your brain that make you happier. By doing something you love everyday, you will find yourself motivated at work to want to do what you love, and it will help you work towards your goals. 10. Take your vitamins Vitamins are often overlooked. Vitamins can help you to boost your immune system and get the nutrients you need, especially if you are trying to lose weight. Vitamins have many health benefits and some of these will give you more energy which can avoid burnout and help you to feel healthier and better about yourself.
Men and women are constantly bombarded by social media posts, billboards, and advertisements of images of the perfect body. Because of this, when we think of the gym or dieting we think of an impossible body image. We think of a girl who weighs less than a first grader, a guy with a hundred pounds of muscle and only 2% body fat, or a woman who can lift well more than most guys. Although these people exist, they aren’t the norm. But this is the way we are now viewing diet and exercise; it is a serious issue and part of the reason we are trending in the wrong direction in terms of health. The way we view diet and nutrition is hard on our mental health. It will cause some people to go to extremes to match this “perfect body image” or it will discourage others from caring about their nutrition because it is “impossible.” Rachel Fiske, a nutritionist and personal trainer for Family Living Today says, “Mentally and emotionally, it takes a major toll, disconnecting you from the foods you eat and nourishment that food also provides spiritually and socially, and creates a mindset of deprivation and seeing food as a privilege or punishment, for example.” Most of us don’t need to lose 100 pounds or be able to lift 400 pounds, but we may need to lose a few pounds or get into a little better shape. So instead of telling you what to do, let’s talk about dieting at its core in simple terms. How can I lose weight? Losing weight is difficult for most people. And hundreds of companies make a huge profit on the newest dieting trend or weight loss pill, although they are usually just a short term fix. Calvin Mcduffie, a Health and Wellness Coach and Founder of Guide Your Health, recommends “. . . avoiding appetite suppressants and caffeine supplements for weight loss as they don't address the cause of weight gain, a slower metabolism. Weight loss supplements such as black seed oil, CLA, prebiotics, and probiotics not only have additional benefits to overall wellness but they boost metabolism.” Unless you understand nutrition deeply, are a doctor, or understand the molecular structure of food, which 99 percent of us don’t, this is the most basic explanation for why your body is gaining or losing weight: If you want to lose weight, you need to eat below your BMR(Basal Metabolic Rate) calories and if you want to gain weight, you need to eat above your BMR calories. (NoobGains.com)This may seem redundant, but this principle is so simple, yet so underappreciated. Your body will either take fats, carbs, or proteins your body has in reserves and turn it into energy, or it will store fats, carbs, or proteins that are left over each day. If you eat less than your body needs it will burn your reserves of fats, carbs, and proteins and you will lose weight. If it has extra fats, carbs, or proteins at the end of the day, you will gain weight. You hear of diets that require you to eat very little or restrict a particular food or nutrient. Although some of these diets are good and add needed nutrients to help with heart health and metabolism strength, be careful because some of these restrictive diets can be very dangerous. Our diets consist of eating a certain amount of carbs, proteins, and fats. These all are forms of energy that we call calories. You need a certain amount of energy to survive and keep your body functioning properly.You’ve probably heard that a basic diet consists of 2,000 calories a day. Although this is true for a specific few, odds are your body is different than the person sitting next to you, and your metabolism is probably different too.The number of calories your metabolism will burn in a day is found through the Basal Metabolic Rate or BMR. Your body will burn the food you supply it with daily, and if it needs more, it will grab from your carbohydrate reserves, fat reserves, or protein reserves. As your body turns these reserves to energy, you will lose weight. Rachel Fiske, a certified Personal Trainer and certified Nutritionist for Family Living Today, explains “BMR refers to basal metabolic rate, and is essentially how well your metabolism is functioning. It specifically means how much energy your body burns while at rest, just carrying out vital activities like digestion, circulation, etc…. If things are slow or not functioning well, weight gain, weight loss resistance, and even chronic diseases can follow.”You can find your BMR in a couple different ways. Olyvia DuSold, owner of AlignMii explains how to get an exact measurement: “For your BMR to actually be tested you would go into a lab like setting, have your body composition measured (so how much of your weight is fat, how much is bones, and how much is muscle), make sure that your body is done digesting (because that takes up a surprising amount of energy, on average 10% of your total daily expenditure), placed in a warm room (so your body doesn’t have to fight so hard to keep warm), all while being in a physically and psychologically rested state(aka no movement and no thought processes that bring on stress or excited emotions). These are the strict criteria that people need to experience to honestly test their BMR.” For those wanting to truly know their exact metabolic rate, going to a lab is the best way to find your BMR. The majority of us, however, will use the Harris-Benedict equation.To calculate your BMR using this equation:Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )This final number is about the number of calories your body turns into energy daily without exercise for the average person. If you are more active your body will need more sustenance. You can track the number of calories you burn in exercise through apps, smartwatches, or exercise machines. If you want to stay the same weight, eat that amount of calories. Eating a lot less than your BMR can be dangerous, but is how some unhealthy diets companies have made their fortune.Eating significantly more than your BMR can also cause strain on a body, creating heart problems, type 2 diabetes, or other health-related issues.To lose a pound a week requires someone to cut 500 calories from their diet daily or 3,500 calories a week. This can come from eating less, exercising more, or a combination of the two. To gain a pound a week, your body will need to eat 500 calories more than your daily diet or 3,500 calories a week. This can come from eating foods high in calories.BMR is a rough estimate but is pretty accurate. Beverly Friedmann, a manager for a ReviewingThis, who focuses on the health and beauty departments says, “A person with a naturally higher metabolism and thyroid function will naturally burn off more calories per day than a person of the same BMI metrics and activity levels. Younger people who are still growing tend to burn calories at a faster rate... and all of these factors connect with faster levels of weight loss (all other factors equal).”BMR is the best way we have found to quickly find how fast or slow your metabolism works, but of course, it is not a perfect algorithm. As you test the numbers this equation gives you, and as you continually update your BMR each time you lose or gain a few pounds, you will continue to trend in the desired direction. Can’t I just eat less? Just like any diet, even just eating less has some concerns that should be addressed to ensure that people are losing weight in a healthy way. Eating less will help you lose weight, but it may also cause serious issues if you are not being smart and paying attention to your body. To make healthy adjustments to your diet, pay attention to these three factors: Metabolic rate Food choices Fat/muscle ratio Metabolic rate Realize your metabolism changes with weight, height, and age. Remember your BMR is a combination of those three things and so updating your BMR often is really important. Calvin McDuffie, from Guide Your Health, adds some insight into why it seems we have to eat less to stay the same weight as we age:“A calorie is a measurement of heat and energy, the same heat we use to "burn fat" or have a "hotter" metabolism. When our metabolism is hotter, we absorb the nutrients from our foods and excrete the waste at a faster pace. Every year we are past our pubescent years, our metabolism begins to "cool off" or "slow down.”Make sure to continually update your BMR whenever you lose weight, have a birthday, or grow in height. Food choices Eating foods that help our metabolism work faster is a great way to lose weight. If your metabolism is slow, eating less won’t help it start moving faster, it will just slow down more. Having a combination of both eating less and eating healthy is important in weight loss. Ben Tzeel, a weight loss and diabetes management specialist, asked this simple question, “Why [would your metabolism] burn at a rate of 1800 calories per day when you're only taking in 1200 calories? Eventually [your metabolism, will] get down to 1200 calories burned per day, hence weight loss plateaus.”To ensure that your body is continually losing weight, eat healthy foods that boost your metabolism.Caleb Backe, Elliott Upton, Rachel Fiske, and Tracee Gluhaich, all health professionals in the field, share vitamins or nutrients that have been shown to help in weight loss: Omega 3 fish oil — reduce inflammation, improve insulin sensitivity and minimize fat storage, while improving cell health to optimize the utilization of stored fatty acids. Vitamin D — helps your body better absorb other key nutrients, reduce inflammation, and increase insulin sensitivity. Vitamin B6 — improves how your body uses energy from protein and carbohydrates and optimizes the absorption of amino acids which are key to muscle building and recovery. Other Vitamin B supplement — helps your body metabolize all your macronutrients and use stored energy. Glucomannan — a type of fiber taken in supplement form that has been shown to support satiety and perhaps weight loss. Probiotics — helps reduce fat mass. Magnesium — improves sleep quality which leads to less inflammation, lower stress hormones, better insulin sensitivity, and improved recovery, performance, and appetite regulation. Zinc — necessary for improving thyroid health and neurotransmitter production and function. It also supports testosterone production which in turn creates the conditions for better muscle building, fat burning, rest and recovery, and performance output in the gym. Black seed oil — Also known as Nigella sativa oil, black cumin seed oil, or kalonji oil this oil can be used in cooking and helps in many ways but especially in boosting your metabolism. CLA — naturally occurring nutrients found in fatty acids in meat and dairy products can improve metabolism. Fat/muscle ratio For those who only care about the number on the scale, this section will not pertain to you. But another key aspect to consider as you are dieting is this: although you are losing weight, what type of weight are you losing? Fat or muscle? Elliott Upton, a personal trainer at Ultimate Performance, proposes, “If you eat less than [your BMR], you will start to lose tissue of some kind, preferably fat, but it's most likely muscle if there is no demand put on the body to retain muscle mass.” A key issue with those trying to lose weight by eating less is that they are losing the wrong type of weight. But if you eat less as you work out, your body will keep the muscle and burn the fat. The sad truth behind restrictive diets Doing any diet that is meant to help you lose more than two pounds a week falls under the restrictive category.Restrictive diets work because they require you to eat less than your BMR, often to an unhealthy amount. Although these diets work fast, they might not be the best for your sustained growth or nutrition goals.Kim Melton, a registered dietitian and owner of www.nutritionprocensulting.com, explains the major issue with trying to lose more than two pounds a week: “Losing weight at a rate of more than two pounds per week has been shown to cause an increase in weight gain over time.”Eating too little, which is often the case with restrictive diets, can cause your body to go into starvation mode. Starvation mode is the most significant issue with restrictive diets. Often these diets require you to eat thousands of calories less than your BMR causing you to lose weight fast, but it is also a sure way to gain it all back the second you finish your diet.Jennifer Smith, owner of Joy Energy Nutrition and a registered dietitian, cautions, “There are physical and psychological negative effects that can occur from restrictive dieting. Physically, your body thinks that you are starving. If you are being too restrictive on calories or certain food groups your body could start breaking down protein and actually storing more fat when you start eating again making it more difficult to lose weight. People who are involved in yo-yo dieting or weight cycling have a larger risk of premature death and heart disease. Restrictive dieting causes you to ignore your natural body signals of hunger and satiety. It can increase your risk of developing an eating disorder as well as erode your self-confidence.” Libby Parker, MS, RD who specializes in eating disorders linked restrictive diets to malnutrition, organ failure, social isolation, and sudden cardiac death.When your body is in starvation mode, it grabs everything that it is given and hurries to store it. Your body does this to survive, but your body can’t break the reserves down fast enough to power the functions of the body in order to run properly. In essence, doing these types of diets will not allow you to think, act, or be yourself. This is why many people starting big diets are grumpy, reactive, or slow. The second you stop these extreme diets, your body will stay in starvation mode. It will continue to store the fats, proteins, and carbs instead of using them. Restrictive diets cause you to gain your weight back extremely fast. Because of this, companies who promote these diets will often keep their clientele for years. Their customers will often make statements like, "This diet is the only one that works for me. I lost 30 pounds in a month!” Then they become forever customers, crawling back every six months after they have gained back all of their weight.Although other safer diets take more time, they also aren't hurting your body the way these restrictive diets do. Other diets are designed to keep weight off indefinitely.Taking 500 calories out of your daily calorie intake may seem like a lot, but 500 calories is only a large fry at McDonald's. Just take out a side dish at two of your meals, or eat a few bites less at each meal and you will easily hit your goal of eating less. This is the real truth behind dieting. Eating less is perhaps the easiest way to start losing weight. You don’t have to be a health expert, a gym rat, or a nutritionist to start losing weight and keep it off.Listening to your body is also important. Dieting should be about your overall wellness. It is not supposed to be about the numbers on the scale. Rather than paying attention to the number on the scale, concentrate on how your body feels day in and day out. These restrictive diets are unhealthy and hurt your body in the long run. If you're looking to lose weight, make sure that the diet you choose is about eating healthy, eating less, and is not restricting you in a dangerous way.Disclaimer: Always consult a doctor before making serious changes to your diet or lifestyle.
Are you wasting your money on multivitamins? Many in the medical and nutrition communities say no, but the authors of an editorial published in the Annals of Internal Medicine say yes. So who's right? The Debate: To Supplement or Not to Supplement Prescription pain medication is not a grey area; you either take the medicine for pain or you do not. However, when it comes to vitamins, medical professionals have long been divided on their opinions of whether there are any health benefits to taking multivitamins. Several multivitamin research studies have been published in recent years, though the results haven't been consistent enough to bring the debate to a conclusion. Some doctors will tell you to take your multivitamins each day; others will tell you that the health boost you feel is nothing more than a placebo effect. And yet other doctors will tell you that some kinds of vitamins and supplements are worthwhile, while others should be ignored. So much differing advice is confusing, to say the least. Adding to that confusion is the sheer number of multivitamin options available: GNC carries 146 different multivitamins on its site, while the Vitamin Shoppe carries 140 women's multivitamins and 92 men's multivitamins to choose from. And those numbers don't include the countless individual supplements that are available. So which multivitamin should you choose? How do you know it's the right one for you? The Study: Enough is Enough The physicians who conducted the studies in the Annals of Internal Medicine's December 2013 editorial would tell you that there is no right multivitamin. Titled "Enough is Enough: Stop Wasting Your Money on Vitamin and Mineral Supplements," the editorial concludes overall that "most supplements do not prevent chronic disease or death, their use is not justified, and they should be avoided." Put simply, the three medical studies referenced by the editorial recommend that we stop taking our vitamins. The studies researched three primary areas: the efficacy of multivitamins in preventing chronic diseases in adults who had no nutritional deficiencies whether a daily multivitamin could prevent cognitive decline in men aged 65 years or older the impact of multivitamins on men and women who had previously had heart attacks The authors concluded that: there was no clear evidence to indicate the benefit of supplements on cardiovascular disease, cancer or all-cause mortality taking daily multivitamins did not improve the cognitive function of the men in the study there was no difference in the recurrence of heart attacks between those who took daily multivitamins and those who took placebos Most of Us Do Have Vitamin Deficiencies Before you empty out your medicine cabinet and delete your shopping cart on Vitamin World, consider the following points. The adults who participated in the studies didn't necessarily have nutritional deficiencies - and most of us probably do. Researchers from the Linus Pauling Institute at Oregon State University issued a statement arguing against the editorial's bashing of vitamin use, pointing out that: 93% of American adults don't get enough Vitamin D and E from their diets 61% of American adults don't get enough Magnesium from their diets 50% of American adults don't get enough Vitamin A and Calcium from their diets The risk of vitamin deficiencies is also greater for senior citizens, post-menopausal women, African Americans and those who are obese, ill or injured. There also is ample evidence that those who live in developing countries face even more deficiencies. It is true that very well-nourished adults don't need daily multivitamin pills - however it's almost impossible to guarantee that we're taking in all the vitamins and minerals we need each day without the aid of a laboratory. Does your diet meet the recommended servings of each food group, every single day? Is your diet well-balanced and rich in grains, fruits and vegetables? If not, you most likely need a daily multivitamin pill to provide the vitamins you're lacking. To provide more accurate data about whether multivitamins are beneficial to all of us at large, study participants should be representative of the average (and, yes, probably undernourished) population. Multivitamins May Help Your Health in Other Ways The studies referenced in the Annals of Internal Medicine focused on how multivitamins impact those with cancer, cardiac conditions or cognitive decline... but what about all the other illnesses that can be helped by multivitamin use? For example: 700-900 MCG of Vitamin A each day can prevent cataracts 1,000 MG of Calcium each day of can prevent high blood pressure 5 MCG of Vitamin D each day can prevent fractures 8-11 MG of Zinc each day can boost your immune system, heal wounds and delay macular degeneration 31-50 MG of Vitamin B6 each day helps to create red blood cells There hasn't yet been a study that effectively considers all of the benefits of multivitamin use - so simply stating that we stop taking multivitamins altogether based on studies that targeted only a few illnesses is premature and unwarranted. The studies referenced in the Annals of Internal Medicine failed to include a substantial amount of data which indicates that multivitamin use benefits our health in many other ways. The Verdict: Take Your Vitamins Despite the ongoing multivitamin debate, sales of vitamins and supplements continue to grow in both the US and Europe. In 2011, the Center for Disease Control reported that 40% of American adults said that they took vitamins daily. In 2012, vitamin and supplement sales totaled $23.4 billion; in 2013, sales topped $24 billion. Doctors and nutritionists around the globe continue to recommend multivitamin use as part of a healthy daily regimen. Furthermore, if more than 93% of us are deficient in at least two of the core vitamins, it seems worthwhile to cover our bases and fill the voids with daily multivitamin pills. Use of a multivitamin is quick, easy and relatively inexpensive: the cost breaks down to a mere 4-8 cents per day. Says Richard A. Marini of the Houston Chronicle, "seems like a pretty reasonable insurance policy." Indeed. Take your vitamins. Click to read our reviews of the best online vitamin stores. Note: TBC is not a healthcare agency and recommends that you always consult your physician before taking any medication, supplement or vitamin. References: Annals of Internal Medicine; Harvard Health Publications, Harvard Medical School; Harvard School of Public Health; Houston Chronicle; Science Daily