1) Resolve to eat MORE fat – Good fat,
that is. It's true that high-fat diets (more than 35 percent calories
from fat, or those containing high levels of saturated or trans-fatty
acids) can lead to obesity, heart disease and other serious health
dangers. However, it's becoming increasingly apparent that a diet
too low in fat can actually increase the likelihood of a heart attack
by reducing the levels of "good cholesterol" in the bloodstream.
In fact, recent research has shown that certain, specific kinds
of fats are essential to human health and well-being. In particular
, the monounsaturated fats found in olive and canola oils, and the
omega-s essential fatty acids (EFAs) found in fish oils, are important
for promoting cardiovascular, neurological and psychological health
.
Salmon and tuna are good dietary sources of EFAs, but an easier
way to up one’s intake is with fish oil supplements. It's critically
important to be sure of the sources, though, and take only high-quality,
ultra-distilled products because of the risk of heavy metal contamination
(mercury, lead) in poor-quality supplements.
2) Don't resolve to "lose" weight, "manage"
it instead – Fad diets and "miracle diet pills" come
and go, but there are really just a few basic concepts behind reaching
an ideal, healthy weight. Adopting a healthy attitude and setting
realistic goals, incorporating both aerobic and resistance exercise
into a daily routine and taking in adequate but not excessive calories
are all important steps toward better health. A fourth, highly essential
concept is ensuring proper nutrition.
A lifetime nutritional philosophy, focusing on the consumption of
nutrient-dense, unprocessed foods and vita-nutrient supplementation
is the cornerstone of a healthy diet. High carbohydrate, low-fat
meals tend to be less satisfying than those that contain adequate
fat levels, leading to more eating. People can get off this insulin-generating
roller coaster by eating a diet more balanced between complex carbohydrates,
fats and proteins.
There are also certain minerals, vitamins and herbs, such as chromium,
bitter orange and glucomannan that actually cause the body to burn
excess fat when taken to supplement a healthy diet. Other nutrients,
like 5-hydroxytryptophan (5-HTP) and fiber can control sugar cravings
and generally curb your appetite.
One note of caution: ephedra, otherwise known as ma huang, is used
quite commonly in this country as a diet aid. This nutrient, although
considered "natural," works as a stimulant and can have
negative side effects. People with a history of heart disease, hypertension
and certain other disorders should avoid products containing ephedra,
since it can cause cardiac arrhythmias and a host of other problems
including the potential for death. Even if you don’t have these
conditions, use this product only as directed. Do not exceed indicated
maximum doses and consult your physician promptly if you experience
side effects.
3) Resolve to boost workouts with proper
nutrition – Many people resolve to get more exercise when the
new year rolls around, but an increase in physical activity makes
demands on the body that need to be addressed through proper nutrition.
Adequate intake of protein (for building muscles) and complex carbohydrates
and fat (for fuel) is essential for optimal performance. In addition
to these macronutrients, specific micronutrients are also required
by the body to burn fuel efficiently. These include acetyl-L-carnitine,
the B complex vitamins, coenzyme Q-10 (CoQ10) and magnesium.
Despite the many benefits of exercise, it does produce a detrimental
by-product in the form of free radicals. These highly reactive molecules
cause damage to body tissues. The best way to protect against this
"oxidative damage" is by increasing intake of antioxidants,
such as vitamins C, E, B2, B6, lutein and coenzyme Q10. Although
these substances are present in a diet rich in fruits and vegetables,
the high levels of free radical formation produced by intense physical
exercise warrant supplementation with a high-quality antioxidant
supplement.
4) Resolve to take care of your body and your mind – With recent,
high-profile cases of Alzheimer’s Disease in the news, public
concern about preventing this and other debilitating, age-related
diseases is growing. A number of nutrients have been shown to have
neuroprotective properties, and may prevent or slow the progression
of neurological diseases. These include alpha lipoic acid (ALA),
acetyl-L-carnitine, coenzyme Q10, phosphatidylserine, Vitamin E,
and the B-complex vitamins, and standardized ginkgo biloba. People
concerned about the stability of their brain function should consider
increasing their intake of these nutrients, either through diet
or supplementation.
5) Resolve to take vitamins that are what they say they are –
Although there are clear benefits to incorporating nutritional supplements
into the diet, the effectiveness, quality and potency of multivitamins
and nutraceuticals can vary widely. Typical multivitamins often
contain only the most common, inexpensive nutrients, already available
in a healthy diet. They often lack the more “exotic” but
expensive substances needed for effective disease prevention and
health. For example, the chief ingredient of most multivitamins
today is calcium carbonate, which is derived from rock and is a
principal ingredient of concrete. Far more effective at preventing
and even reversing bone loss is calcium-citrate-malate, but since
it is more expensive (and therefore less profitable), many manufacturers
choose the inferior form for their products.
On the other hand, some manufacturers include "trendy"
nutrients, but at levels less than the dose scientifically found
to be effective. Even worse, in many cases lab analysis of nutrient
supplements has shown the amount present can be drastically higher
or lower than that listed on the bottle. And impurities introduced
during the manufacturing process can be harmful.
Consumers should be very careful about where they purchase their
supplements, seeking a supplier that guarantees the purity, potency
and competitive pricing of its products. The source should be committed
to selling products based on scientific principles, not the latest
fads. Ideally, the supplier should be run by or work directly with
doctors and scientists who ensure its products are in step with
current progress in nutraceutical research. One way to confirm this
is to ask the supplier whether it has a scientific advisory board,
and to look for information (either in the catalog or on the Web
site) that educates the consumer about different nutrients and cites
scientific studies performed by reputable scientists.
For better cardiovascular function, it is
recommended that everyone get into the routine of taking vitamin
C and vitamin E along with adequate doses of B vitamins (which promote
healthy homocysteine levels), trace minerals and other antioxidants
and phytonutrients.
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