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FitTips for One and All - Vol. VII, No. 3
FitTips for One and All
Volume VII, Number 3
Presented by Fitness for One and All
Director: Gary F. Zeolla
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God-given Foods Eating Plan - The approach of this book is to study different foods and food groups, with a chapter devoted to each major classification of foods. First the Biblical evidence is considered, then the modern-day scientific research is reviewed. Foods are then classified as "God-given foods" and "non-God-given foods." The main point will be a healthy eating plan is composed of a variety of God-given foods and avoids non-God-given foods.
By Gary F. Zeolla
This issue of FitTips for One and All will present several new supplement descriptions.
Bone-Up / Bone Builder
(Jarrow Formulas / Ethical Nutrients)
Most multiple vitamin-mineral supplements contain little calcium and magnesium, so a separate product is needed for these two minerals. One such supplement I used for many years was Twinlab's Calcium Citrate Caps, which also contains magnesium. For many years, it helped keep a neurological condition I have under control. This condition is called "tics."
These are minor muscle twitches that can barely be seen by others, but they can be very irritating, especially when they flare-up at night. The best I can explain, it feels like someone is pinching me. You should be able to image how difficult it would be to sleep with someone pinching you all night long.
However, a few months ago my tics began flaring-up quite often. After the Twinlab product was working for so long, I'm not sure why it seemed to stop working. Maybe I had been using the Twinlab product for so long that my body had become too accustomed to it. But whatever the case, I figured it was time to try something new. I wanted to find a product that contained calcium and magnesium in different forms than the Twinlab product.
The first product I came across was Jarrow Formulas' Bone-Up. The calcium is in the form of Microcrystalline Hydroxyapatite (MCHA). This is a fancy way of saying the calcium is derived from cattle bones.
However, it is not the same as "bone meal." Bone meal is simply crushed bones and has received a bad rap due to it sometimes being contaminated with lead or other heavy metals. MCHA is more processed so as to eliminate the heavy metals.
But such a product does make sense. Though it may not sound tasty, bones are actually a very "natural" way to attain calcium. That is how most carnivores attain their calcium, from bones that are inevitably eaten when feeding on an animal.
The Bone-Up product, as the name implies, is mainly designed to help build up the strength of bones. It is thus a good supplement for those concerned with osteoporosis. Along with calcium, it also contains many other nutrients that have a role in bone building. Two of these, vitamin K and boron, are not found in most multiples, so it is a good product for those with concerns in this regard.
The full contents are as follows:
Serving Size 6 Capsules
Nutrient – Amount Per Serving – % Daily Value
Vitamin C (Ascorbic Acid) – 200mg – 333%
Vitamin D3 (Cholecalciferol) – 1000IU – 250%
Vitamin K1 (Phylloquinone) – 100mcg – 125%
MK7 (Vitamin K2, As Menaquinone-7) – 10mcg – 13%
Folic Acid – 400mcg – 100%
Methylcobalamin (Methyl B12) – 100mcg – 1,667%
Microcrystalline Hydroxyapatite (MCHA) – 4762mg *
Calcium (From MCHA) – 1000mg – 100%
Phosphorus (From MCHA) – 510mg – 50%
Protein (From MCHA) – 1514mg – 3%
Magnesium (As Oxide) – 500mg – 150%
Zinc (As Monomethionate) – 10mg – 67%
Copper (As Gluconate) – 1mg – 50%
Manganese (As Citrate) – 1mg – 50%
Glucosamine HCL – 300mg *
Boron (From Citrate) – 3mg
However, I did not find that this product helped any better with my tics than the Calcium Citrate Caps. That could be because the magnesium is in the same form as in the Twinlab product, namely, magnesium oxide. This form is considered to be one of the less absorbable forms of magnesium.
One of my doctors recommended I try a magnesium glycinate supplement, as that is a more absorbable form of magnesium. However, it can also be difficult to find. After much searching, I came across Ethical Nutrients Bone Builder with Magnesium Glycinate.
It contains calcium in the same form as the Bone-Up. However, Ethical Nutrients calls it Microcrystalline Hydroxyapatite Concentrate and abbreviates it as MCHC.
I started taking three tablets a day. That provides 500 mg of calcium and 250 mg of magnesium, along with 200 IUs of vitamin D and 300 mg of phosphorus. With taking that amount, my tics are now under much better control than they were with the Twinlab product, so I will stick with this new product from now on.
It should also be noted that Ethical Nutrients has other versions of its Bone Builder, namely Bone Builder with Boron and Ultimate Bone Builder. The latter has the same type of nutrient profile as the Bone-Up. For those concerned with osteoporosis, any of these products would also be good to try, but probably especially the Ultimate Bone Builder. But for someone with a neurological condition like I have, then the Bone Builder with Magnesium Glycinate would probably be the better product.
The various Bone Builder products are available from iHerb. When checking out, use referral code HOP815 to receive $5.00 off your first order.
Brewers yeast would best be described as a "supplemental food." By this term is meant supplements that are real natural foods not synthetic products like most supplements, but they are processed in some way to make them easier to take on a regular basis.
In this case, brewer's yeast is a naturally rich source of many vitamins and minerals, especially the B vitamins. It is also a goods source of high quality protein. But the taste leaves something to be desired.
The brand with the least offensive taste I have found is Twinlab's Genuine Brewers Yeast. But even then, the only way I can handle it is mixed in with the other ingredients in my pre-workout drink. But with doing so, it adds significantly to the nutrient content of the drink. This product also contains a significant amount of potassium, so after I weigh-in for my next contest I plan adding it to my post-weigh-in drink to help replenish that vital electrolyte.
But it should be noted that it is best to not mix brewer's yeast in water ahead of time. That seems to worsen the taste. Mix it in when you are ready to drink it. It also does not mix well with a spoon. You need to use shaker cup. It should also be mentioned that some are sensitive to yeast, so they should not use this product.
But with those caveats, if you can handle it, Twinlab's Genuine Brewer's Yeast is an inexpensive way to attain food based nutrients. The following is the nutrient content of just one heaping tablespoon.
Nutrient – Amount Per Serving – % DV
Calories – 35
Protein – 8g – 16%
Thiamin – 1.4mg – 93%
Riboflavin – 0.7mg – 41%
Niacin – 5.3mg – 27%
Vitamin B6 – 0.6mg – 30%
Folic Acid – 240mcg – 60%
Vitamin B12 – 2mcg – 33%
Biotin – 16mcg – 5%
Pantothenic Acid – 0.4mg – 4%
Calcium – 59mg – 6%
Iron – 1.5mg – 8%
Phosphorus – 234mg – 23%
Magnesium – 33mg – 8%
Zinc – 1.2mg – 8%
Copper – 0.5mg – 25%
Manganese – 0.13mg – 5%
Chromium – 60mcg – 50%
Sodium – 60mg – 3%
Potassium – 222mg – 6%
It can be seen how nutrient-packed this product is. The eight grams of protein might not sound like a lot, but it is a complete protein, containing all of the essential amino acids.
In the 1960s to 80s, desiccated liver was a very popular bodybuilding supplement. Many old-time bodybuilders swore by it. Desiccated liver is liver that has been made into a dry powder and sold in pill or powder form. It would thus be another supplemental food product.
With desiccated liver you get all of the high quality protein and other nutrients naturally found in liver but without the less than desirable taste of liver. Desiccated liver is usually defatted, so you also avoid the saturated fat and cholesterol of liver.
However, desiccated liver fell out of favor by the end of the 1980s due to the glut of other "muscle-building" products that began arriving on the scene. Now, it can even hard to find it. But companies that still make desiccated liver products are Beverly International, Healthy ‘n Fit, NOW, Parrillo, and Universal. It would be best to be sure the liver is derived from hormone-free cattle.
Universal's Uni-Liver is one such product that is less expensive than some of the others. It is also "enhanced" with whey protein to increase the protein content of each tablet. The following is the nutrient contest of just two tablets.
Nutrient – Amount Per Serving – % DV
Calories – 14
Protein – 3.2g – 6%
Thiamin – 80mcg – 6%
Riboflavin – 800mcg – 48%
Niacin – 4mg – 20%
Vitamin B6 – 160mcg – 8%
Folic Acid – 104mcg – 26%
Vitamin B12 – 48mcg – 800%
Biotin – 20mcg – 6%
Para-Aminobenzoic Acid 52mcg
The 3.2 grams of protein may not sound like much, but it is very high quality protein. And if you take the recommended 2-4 tablets with each meal, that can significantly increase your intake of protein, along with of the other mentioned nutrients.
My God-given Food Eating Plan book mentions the many benefits of eating yogurt. These include reducing the risk of colon cancer, lowering cholesterol and blood pressure, and having a positive effect on blood sugar. I have found that eating yogurt on a regular basis helps to keep me, well, "regular."
The benefits of yogurt are due to its beneficial bacteria. These are known as "probiotics." Consuming yogurt is the best way to attain these beneficial probiotics. But many do not like the taste of yogurt. Ways to make it more palatable are discussed in my Eating Plan book. Some brands of organic cottage cheese also contain these beneficial bacteria.
But even at that, to get the full benefits would require eating yogurt or such cottage cheese every day. That is not always possible, so a way to ensure attaining the needed amounts would be to use a supplement.
Many types of probiotic supplements are available. But they can vary greatly in terms of quality and the kinds and amounts of bacteria present. The best such supplement I have found is Nature's Way Primadophilus Bifidus. It contains four different types of bacteria, totaling 5 billion count per capsule. That is far more bacteria than you will get with most such supplements.
I have found that taking the recommended one capsule per day provides the same "regularity" benefits as a cup of yogurt. So on days I do not consume yogurt or cottage cheese, I take this product.
I am just finishing up a book on powerlifting. I hope to have it published by the end of this month (April, 2009). The title is Starting and Progressing in Powerlifting: A Comprehensive Guide to the World's Strongest Sport. The book is geared towards the beginner to intermediate powerlifter, along with the person just thinking about getting into the sport. It will be 350 pages long. When the book is ready, it will be announced on the Web site's What's New? page. Be looking for it!
New on Fitness for One and All
Revised Contest Plans for 2009 is a new forum post.
Full Workout Logs: Starting 1/7/09: Alternate Weeks: Weeks 1-6 of 12 has been completed with all of my workouts for this time period.
Full Workout Logs: Starting 2/19/09: Alternate Weeks: Weeks 7-10 of 10 has been completed with my workouts for this period.
Full Workout Logs: Starting 3/22/09: Alternate High/ Low Reps: Weeks 1-6 of 11
will record my next set of workouts.
God-given Foods Eating Plan:
For Lifelong Health,
Optimization of Hormones,
Improved Athletic Performance
Paperback and eBook by Gary F. Zeolla
Also by Gary F. Zeolla:
Darkness to Light Web site and Darkness to Light newsletter.
Christian Theology, Apologetics, Cults, Ethics, Bible Versions, and much more.
Disclaimer: The material presented in this newsletter is intended for educational purposes only. The director, Gary F. Zeolla, is not offering medical or legal advice. Accuracy of information is attempted but not guaranteed. Before undertaking any medical treatments or diet, exercise, or health improvement programs, consult your doctor. The director is in no way responsible or liable for any harm ( physical, mental, emotional, or financial) that results from following any of the advice or information in this newsletter.
All material in this newsletter is copyrighted © 2009 by Gary F. Zeolla or as indicated otherwise.