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Health & Fitness: Reach Your Performance, Health and Body Composition Goals

KIMBy Kim Duke

neta & afaa Certified Trainer

There are five limiting factors for clients to reach their goals: Genetic makeup, physical exercise or activity patterns, physiology (are their systems in balance), mindset and nutrition.

Studies have shown poor nutrition is what holds clients back. Good nutrition feeds muscle and helps shed fat. This is the most significant factor in determining a client’s outcome.

So what is good nutrition in simple terms? Good nutrition properly controls energy balance; provides nutrient density; achieves health, body composition and performance goals; is honest and outcome based; and is sustainable for you and the planet.

You are what you eat! I am sure you have heard this, but more accurately you are what you digest, absorb and transfer to your cells. It’s a complicated process, but the bottom line is good food to fuel your body will yield good results in the perfect world.

In today’s modern world of toxins in our environment and overly processed food, it is very difficult to get all of the high quality nutrients from food alone. In the July 2002 landmark article in JAMA, the Journal of the American Medical Association announced that “all adults should take vitamin supplements to help prevent chronic disease.”

The 5 Myths about Supplements

1. I can get everything I need from my food. You’re right! You can get everything from your food as long as you are willing to eat 33 lbs. of spinach, 1 bottle of sunflower oil or 3 lbs. of almonds every single day to get optimum amounts of Vitamin E.

2. It seems like I pee out all of my vitamins anyway, so why should I bother taking them? Our bodies are remarkable. Think about water. No matter how much you drink, your body can only hold so much at a time. So, your body absorbs what it needs and eliminates the rest.

3. All vitamins are the same, so I’ll just by the cheapest bottle. Sadly, all vitamins are not created equal. There are some not-so-good manufacturers out there who cut corners leading to two main problems: false labeling and contamination. I recommend that when you choose your supplements, choose from a company that manufactures voluntarily to pharmaceutical grade and is a registered Food and Drug Administration (FDA) drug establishment. The FDA doesn’t hold dietary supplements to the same quality standard as the pharmaceuticals, so many products just aren’t what they say they are.

4. One pill a day is all I really need.  You can’t eat all the food you need for a day in one sitting. What makes you think you can get all the nutrients you need for a day in one pill?

5. I don’t need to take more than the Recommended Daily Allowance. During WWII, the FDA created the Recommended Daily Allowance (RDA) to address nutrient deficiency disorders in soldiers. And while the FDA has noted its intention to update the daily values, it has not done so since 1968.

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