Nutrition for the 21st Century
By: Lindsey Shaw, Parker Smith, and Kate Dastur
The Best Multivitamin for you-- and 11 to Steer Clear of
“The Best Multivitamin for you—and 11 to Steer Clear of”
The article “The Best Multivitamin for you—and 11 to Steer Clear of” is full of controversy and is very interesting and intriguing to read. This article is about how everyday multivitamins, even though they are said to help “live a longer life” may actually be shortening lives. Researchers of this topic tested 21 multivitamins and more than half of the pills tested had too much or too little of certain vitamins, and some even contained very harmful substances. The question at hand is: are multivitamins actually safe? Vitamins have been recommended for years because they help you get key nutrients if your diet's low on fruits and veggies, and may even help prevent cancer and heart disease. And it's unlikely that one paper will keep people from taking these vitamins. Vitamin experts at Tufts University and the Linus Pauling Institute at Oregon State University continue to say multivitamins aren't dangerous and the endless studies on this topic are wrong. The experts at the universities say previous studies show that many people were sick before taking these vitamins, so there's a good chance multivitamins aren’t responsible for shortening peoples’ lives. Experts say the paper also ignored two major studies that found vitamins reduced the risk of death.
At the same time, the study from ConsumerLab.com shows that you can't assume just any vitamin is safe. Because there are no “real” manufacturing rules for supplement, so a multivitamin may not contain what the bottle claims, it could be contaminated with something from the manufacturing plant, or might have tainted ingredients.
Low Calorie Items Fuel Restaurant Sales
Food sales in America have started to increase in restaurants across the country, but in this situation, it is not a bad thing. Restaurants have been beginning to market lower calorie foods, which in an overweight country have raised sales 5.5%. America is currently the most obese country in the world due to all of its easy access to unhealthy meals and low prices from fast food restaurants. Obesity has become one of America’s biggest problems to a point where now the government is starting to get involved. Starting this fall, food chains with more than 20 locations are required to have the calorie count for each of their food items displayed on the menu. Establishments such as McDonald’s have already posted their calorie counts on the menu. Unfortunately for McDonald's, this has actually lowered food sales, but in other restaurants such as Denny’s, these changes to their menus have raised sales by 0.75%. Denny’s has also created a new section of their menu called “Fit Fare”, this menu contains options for smaller portions and less calories which has significantly increased sales at this restaurant. The government’s has come up with guidelines for what’s considered to be a “healthy meal” from restaurants. These guidelines include entrees containing 500 or fewer calories, beverages with 50 or fewer calories, and desserts/appetizers with 150 or few calories. With these new regulations, some places are crashing and burning sales wise, and some are thriving more than ever. The obese population of America is beginning to see the negative effects of eating out and most are attempting to change their ways. Researchers have found that women who eat out on average about 5 times a week, consume more than 290 more calories per day than women who eat out 1-2 times a week. Eventually, experts and researchers for the Hudson Institute's Obesity Solutions Initiative, hope to eliminate all unhealthy items from fast food chains and replace them with good healthy choices that can help to put America back on track.
Did You Know?
- ½ cup frozen mixed berries or blueberries
- 1 banana
- Handful of baby spinach
- 1, 5.3oz plain or vanilla Greek style yogurt (Oikos)
- ½ cup of ice
- 3 tbs Hemp protein powder (from healthy grocery store like Whole Foods)
- 1 tbs wheat germ
- A splash of any 100% juice (I like pomegranate)
Italian Turkey Wrap
- 1 flour tortilla
- 1 tbsp. mayonnaise
- 1 tbsp. grated parmesan cheese
- 2 ounces sliced deli turkey
- 1 tbsp. chopped red onion
- 1/4 cup baby spinach leaves
- 1 ounce sliced cheddar cheese
Layer all ingredients on top of tortilla and roll the tortilla up!
Double-Crusted Apple Pie
- 2 1/2 cups of all-purpose flour
- 1/2 teaspoon salt
- 1/2 cup of vegetable shortening
- 1/2 cup of ice old water
- cooking spray
- 1 tablespoon of fat free milk
- 1 teaspoon of sugar
Mix and put in the oven at 425 degrees
Alternating leg raises-20 reps (10 each leg)
Running plank-20 reps
Torso twist (with medicine ball)-20 reps
Leg/butterfly kick-20 reps
Alternating toe touches-20 reps
1 minute or less rest in between each round
2 minute rest
Sideways sit ups on decline bench-sets of 20 for 3 sets (each side)
Weighted side bends-3 sets each side (25 reps)
Finish with full extension crunches on exercise ball (minimum of 50)
Seated, back straight, arms by sides, hands gripping the bottom of the chair, feet flat on ground, knees bent over toes, legs pressed together
Lift your knees straight up, keeping feet parallel to ground. Exhale while you lift your knees, and inhale as you bring your feet back down to the floor.
Complete one set of 10-12 repetitions
6 Week Arm Builder Workout Plan
Days per week: 2
Equipment: Barbell, Cables, Dumbbells, Machines
Week 1-2 - Lower volume, low to moderate weight. You will "easing" into your training your arms twice a week.
Week 2-4 - Moderate volume, moderate weight. The intensity and number of sets picks up during this middle segment.
Week 5-6 - You will be training with higher volume and moderate weight. These 2 weeks will be very challenging.