Common Supplements and their effect purpose

There are alot of supplments out in the marketplace and most folks aren't sure what they are used for.

Here is a brief outline of a few most folks don't know about:
Calcium: RDA-1000mg/day - Milk/milk products - Strong bones, teeth, regulate heart beat and muscle action/nerve function, blood clotting.
Chromium: no RDA - Corn oil, whole grain cereals - Glocose metabolism (energy)
Iodine ; 150mcg/day - Seafood, iodized salt - Helps form hormone thryozine which regulates metalbolism.
Magnesium : No RDA - Nuts, green vegetables, whole grains - Maintains bodys PH balance, assists in metabolizing carbohydrates and minerals.
Selenium: 50-200 mcg/day - Seafood, lean meats, grains - Protects body tissues against oxidative damage from radiation and assists with normal metabolic processing.
Zinc: 15mg/day - Lean meats, eggs, seafood, whole grains - Improves digestion and metabolism, aids in healing from injury, may reduce bad (LDL) cholesterol.

Most of the above are included in a good multi-vitamin/mineral supplement. I recommend taking an extra 500 mg zinc in addition to a high potency multivitamin/mineral supplement.

Supplement of the Month - Coenzyme Q (CoQ)

Coenzyme Q is part of the mitochondria of cells. (The energy producing part of cells) and is necessary for energy production. It is found in Beef, Salmon, Spinach, and Peanuts but many people don't get enough in just food. It may improve heart-muscle metabolism and is considered helpful for chest pain caused by narrowed arteries. It has been shown to enhance the pumping action of the heart.
This supplement is recommended for healthy adults only. If you have a a diagnosed heart condition, check with you doctor before taking. I take it daily for preventative measures and recommend it for anyone older than 40.

Summertime Tanning Tips and Cobra Info

Now that Summer is almost here let's debunk some myths about sunscreen protection. SPF 30 is NOT twice as protective as SPF 15. Here's how it works: SPF15 screens out 93% of UVB rays, SPF30 blocks 97%, and SPF50 blocks 99%. Not much difference in reality.

Regarding those of you on Cobra Insurance Plans. The nations' economic stimulus plan now requires former employers of most laid off employees to pay 65% of their cobra premium. Be sure to contact the HR department where you used to work to make sure you get the benefit. The employer is reimbursed via a payroll tax credit. Paying 35%is sure a lot better than paying 100%.

How Much Water is enough?

There is a big myth about how much water you need to drink each day. Typical guidelines say 11 cups a day for women and 16 cups (8oz/cup) for men.

The bottom line is let thirst be your guide. When your thristy, drink some water. If you are running a marathon you sure the heck are going to need more than 16 cups and if your relaxing at home you probably only need 4 or 5/day.

Also, let's stop using all those plastic bottles. If your in San Francisco, the city water is excellent. Refill those plastic containers or make sure the bottles are made of corn starch.

Power Breakfast

For busy folks the following is a quick an easy 'Power Breakfast' that gives you plenty of protein and carbohydrates (energy).

Ingredients:
1. 12 grain (whole or ground) cereal (half fill standard sized cereal bowl) (purchase at Whole Foods, Rainbow Grocery, Harvest Market in bulk.)
2. 1/4 Cup egg whites. (Purchase in quart containers at supermarket.) Note: Get pure egg whites, not Egg Beaters. Egg Beaters has yellow food coloring, salt, and other additives.
3. Splenda or honey for sweetening.
4. Yogurt, plain or fruit. (Low fat, not non-Fat)
5. Dried cranberries or blueberries.
6. Frozen fruit. (I recommend Wawana Festival Blend from Costco. You can also just cut up fresh fruit if preferred but that takes longer.


-Put enough water in the cereal bowl so there is a 1/8" layer of of water over the top of the cereal after stiring. Cook in microwave for 3-1/2 minutes. Make sure the bowl is not more than 3/4 full. Put a folded paper towel under the bowl to catch any 'boil over' during cooking.

After cooking, stir in the eggwhites, splenda or honey, one tablespoon of yogurt, and sprinkle on some dried cranberries or blueberries.

- Put frozen fruit in bowl and microwave for 1 to 1-1/2 minutes. Top with 2 Tablespoons of yogurt.

This is a fast to make and complete breakfast and has about 50% protein, 30% carbs, and 20% fat, an ideal ratio for someone who is exercising regularly. (3x week or more)


Gordon Crespo
NASM Cpt
415.307.0439