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05-05 Multivitamin-Mineral Supplements
Sports Nutrition 2Go

Multivitamin/Mineral Supplement
Can we get all the nutrients we need from food?

Our body is made up of 75-100 trillion cells.  Billions of cells regenerate every day.  In order for our cells to keep up with such a demand; food, water and air are needed. 

Currently our food supply is exposed to more pesticides and contains less nutrients then in the past.

12 Most Contaminated Foods
(buy these organic)
12 Least Contaminated Foods
Apples
Bell Peppers
Celery
Cherries
Imported Grapes
Nectarines
Peaches
Pears
Potatoes
Red Raspberries
Spinach
Strawberries
 
Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn (sweet)
Kiwi
Mangos
Onions
Papaya
Pineapples
Peas (sweet)
 

Most of us purchase the majority of our food supply from the grocery store instead of growing our own surplus in the back yard.  To make sure our store bought products do not grow bacteria or cause us harm, preservatives and additives are included. To guarantee we enjoy the taste, most products contain artificial flavors and colors, otherwise would we buy more?

Our water supply contains MANY toxins. Chemicals are added to "make it safe" for us to drink. Pipes can leach dangerous levels of copper, iron, zinc and arsenic into the water. Other undesirable substances found in water, include radon, fluoride, and cooper, and other heavy metals. Other contaminants, such as fertilizers, asbestos, cyanides, herbicides, pesticides and industrial chemicals may leach into ground water through the soil, or into any tap water from plumbing pipes. Other substances including chlorine, carbon, lime, phosphates, soda ash, and aluminum sulfate, are intentionally added to public water supplies to kill bacteria, adjust pH, and eliminate cloudiness, among other things. If you drink bottled water please make sure it is pure spring water or the company uses a process called “reverse osmosis” to get rid of all the above contaminants. 

Every year, U.S. industry releases 24 billion pounds of toxic substances that are believed to cause developmental and neurological problems in children. Nearly one in every six, or about 12 million, children in the United States suffers from at least one developmental, learning or behavioral disability such as mental retardation, birth defects, autism or attention deficit hyperactivity disorder (1).

Currently we are asked to follow the RDA (Recommended Daily Allowances) for nutrients. Unfortunately the RDA’s are great at combating acute diseases, such as rickets, scurvy and peligra. How many Americas do you see with these disease states?

As Americans we are overfed and undernourished. There are documented cases that children are showing signs of heart disease. Researchers who tested 82 overweight and obese children found signs of "vascular dysfunction" in children as young as nine. Ultrasound pictures revealed their carotid arteries -- the arteries that feed blood to the brain -- were thickening, and that large blood vessels in their arms were not dilating properly. The results "matched those of a 45-year-old adult who had been smoking for more than 10 years," lead researcher Dr. Kam Woo said in a statement issued by the American Heart Association. "Compared to normal-weight children, by adulthood they are three to five times more likely to suffer a heart attack or stroke before age 65 (2)."

The generation being born today is the first generation that may not out live their parents! To combat these long term diseases we need upper limits of nutrients! Unfortunately you would have to eat anywhere from 10,000-15,000 calories a day to meet these upper levels!

Besides a healthy diet and regular exercise, I strongly recommend a high quality, pharmaceutical grade multivitamin and mineral supplement. What constitutes as high quality is another newsletter. In the issues following, I will have tips on what to look for when selecting a supplement. The purpose today is to bring awareness of how you and your loved ones can have every chance of living a long and healthy life. As for athletes we also need to fuel the human being from within!

Dawn Weatherwax, ATL, RD/LD, CSCS

(1) Polluting Our Future: Chemical Pollution in the U.S. that Affects Child Development and Learning, September 2000. National Environmental Trust, Physicians for Social Responsibility and Learning Disabilities Association of America

(2) National Post 2004

Trying to find healthy snacks?

Besides what you will find in my book, The Official Snack Guide for Beleaguered Sports Parents (http://www.sn2g.com/resources/resources.php) and The Complete Idiot’s Guide to Sports Nutrition, check out these great ideas:

Stallone High Protein Pudding is a new product on the market.  It contains 100 calories, 20 grams of protein (equivilent to 3oz of protein), 2 grams of fat, and no carbohydrates. This makes a nice alternative to meet those protein needs we need to fill every 2-4 hours! Add a large banana and strawberries and you got it made!  It tastes good too! 

Glenny's Potato Chips (www.glennys.com) is a good, healthy alternative for those who love chips. Crunchy, flavorful, baked, no hidden saturated or trans fatty acids contains 100 calories for a 1.1oz serving. One gram of fat, 2 grams protein and 21 grams of carbohydrates without any sugar is a wiser choice than most chips on the market. Put this with a handful of baby carrots and a half or whole lean turkey sandwich and your tummy will thank you!

Zucchini-Pecan Flaxseed Bread

Ground flaxseed is a novel addition to this dense and sweet breakfast bread. You can freeze individual slices on a baking sheet, then transfer to a zip-top plastic bag to keep in the freezer for up to two months. On hurried mornings, grab a slice, and defrost by microwaving at HIGH for 20 seconds to one minute.

Ingredients

1 1/2 c all-purpose flour
1 c whole wheat flour
3/4 c granulate sugar
1/2 c ground flaxseed
1/4 c packed brown sugar
1 tablespoon baking powder
1 teaspoon ground cinnamon
3/4 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon ground nutmeg

2 c shredded zucchini
   (about 2 medium zucchini)
1 c vanilla low-fat yogurt
1/2 cup egg substitute
3 tablespoons canola oil
1 teaspoon vanilla extract
1/4 c chopped pecans, toasted
Cooking spray
3 tablespoons chopped pecans,
   toasted

Cooking Instructions

  1. Preheat oven to 350
  2. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, granulate sugar, and next 7 ingredients (through nutmeg) in a large bowl, stirring well with a whisk
  3. Spread zucchini onto several layers of heavy-duty paper towels; cover with additional paper towels. Press down firmly to remove excess liquid.
  4. Combine yogurt, egg substitute, oil, and vanilla in a medium bowl, stirring well with a whisk. Stir in zucchini.
  5. Add zucchini mixture and 1/4 c pecans to flour mixture, stirring until well combined. Pour batter into a 9x5 inch loaf pan coated with cooking spray. Sprinkle batter with 3 tablespoons pecans. Bake at 350 for 1 hour or until a wooden pick inserted in center comes out clean. Cool in pan 10 mins on a wire rack. Remove bread from pan; place on wire rack.

Yield: 1 loaf, 18 servings (serving size 1 slice)

Food Exchange

2 Grain • ½ Protein • 1 Fat

Timing
- Great 1-2 hours before practice or 30 minutes after practice
- Add 16oz Skim Milk and a whole piece of fruit and you have a well balanced breakfast

Thanks goes out to Jamie Clark from the University of Cincinnati Women’s Soccer Team for finding, baking and allowing us to sample this recipe.

Current News

In the news!
May 2nd Cincinnati Enquirer article titled, "Replacing Sodium Key for Runners." Read it at www.enquirer.com.

New Testimonial
Check out the testimonial from Andrew Cottrell at www.sn2g.com!

New Client
We just picked up an Offensive Lineman from the Tennessee Titans!


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