The body requires these vitamins and the primary sources of them are foods, beverages and our own bodies. Some of the B vitamins are produced by bacteria within our intestines. All vitamins are organic molecules that function as catalyst for reactions within the body. They allow chemical reaction to occur using less energy and less time then it would take under normal conditions. If there is a vitamin deficiency, normal body functions can break down and a person can become susceptible to disease.

B Vitamins are water-soluble vitamins. They are stored in the liver. When taken in excess they are excreted in the urine but are sometimes associated with toxicity. Some doctors and nutritionists suggest taking B-complex vitamins as a group for overall good health. But most agree that the best way to get the B vitamins is naturally by eating the right foods. They are found in brewers yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, leafy green vegetables and many other foods.

Thiamine (B1)

Thiamine is essential for the metabolism of carbohydrates into glucose. This chemical process involves the combination of thiamine with pyruvic acid to form a coenzyme, a substance that, when combined with other substances, forms an enzyme. Enzymes are those all important proteins that speed up chemical reactions in the body. Thiamine is also important for the proper functioning of the nervous system.

Thiamine is found in whole grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, yeast, the germ and husks of grains and nuts. Mega doses have not been associated with any adverse health effects and excess is excreted.

Deficiency is rare. There is several health problems associated with a deficiency. These include: Beriberi (a disease characterized by anemia, paralysis, muscular atrophy, weakness and leg spasm), Wernicke’s encephalopathy (which causes lack of coordination), Korsakoff’s psychosis (affects short term memory) and problems with mouth (sensitivity of the teeth, cheeks and gums, cracked lips). Alcoholics often have thiamine deficiencies since alcohol interferes with the absorption of thiamine through the intestines.

Riboflavin (B2)

Riboflavin also acts as a coenzyme in the breakdown of carbohydrates, fats and proteins. It is also significant in the maintenance of the skin and mucous membranes, the cornea of the eye and for nerve sheaths.

Riboflavin is found in whole grain products, meat, eggs, milk, cheese and peas. Small amounts are stored in the liver and kidneys. Excess is excreted.

Deficiency can cause skin disorders such as seborrheic dermatitis and inflammation of the soft tissue lining around the mouth and nose, and anemia. Eyes can become light sensitive and in the mouth painful lesions can develop in the corners of your lips with inflammation of the tongue.

Niacin (B3)

Niacin is needed for the metabolism of food, the maintenance of healthy skin, nerves and the gastrointestinal tract.

Niacin is found in many protein rich foods like meats, fish, eggs, milk, legumes, potatoes, peanuts and brewer’s yeast. It can also be prescribed in higher doses to help lower cholesterol but does have some side effects. These include flushing of the skin, itching, headaches, nausea, cramps and skin eruptions.

Deficiency of niacin causes pellagra. This disease has symptoms of diarrhea, dermatitis and dementia and can even result in death. High doses of niacin can reverse the effects of this disease.

Pyridoxine (B6)

Pyridoxine is needed also for the breakdown of carbohydrates, proteins and fats. It is also used in the production of red blood cells, as well as in the biochemical reactions involved in the metabolism of amino acids.

Pyridoxine is found in many foods such as liver, brown rice, organ meats, fish, wheat germ, butter, whole grain cereals, soybeans and many others.

Deficiency is rare since this vitamin is in so many foods. Alcoholics may see deficiencies. This can lead to skin disorders, confusion, neuropathy, poor coordination and insomnia. Oral symptoms include inflammation of the edges of lips, tongue and mouth. High doses are sometimes used to remedy premenstrual syndrome but no research has proven this assertion. Mega doses of this vitamin can cause nerve damage.

Cyanocobalamin (B12)

This vitamin is needed to process carbohydrates, proteins and fats to make blood cells in the body and for the maintenance of the nerve sheaths. It also acts as a coenzyme for the synthesis and repair of DNA.

It is found in liver, meat, egg yolk, milk and poultry. It is not found in any plant sources and is produced almost solely by bacteria.

B12 Deficiency is sometimes seen in vegetarians who do not take multi-vitamins and those who have an inability to absorb the vitamin. This can cause a disorder known as pernicious anemia. This causes weakness, numbness of the extremities, pallor, fever and other symptoms. Mouth irritation and brain damage are also common consequences of deficiency. Effects can be reversed by vitamin B12 shots. Many doctors recommend that people over 60 have their vitamin B levels checked to see if shots are needed.

Folic Acid (B9)

Folic acid interacts with B12 in the synthesis of DNA which is important for all cells in the body. It is also necessary for the breakdown of proteins and the formation of hemoglobin (a compound in red blood cells that transports oxygen and carbon dioxide). Folic acid is also essential to virtually all biochemical reactions that use a one-carbon transfer and is produced by bacteria in the stomach and intestines.

Folic acid is found in liver, green vegetables, yeast, whole grain cereals, and many other foods. The need for this vitamin increases during pregnancy due to high requirements of the vitamin from the fetus. The daily increase of folic acid should be increased from 180mcg to 400 mcg. Mega doses can lead to convulsions, interfere with the anticonvulsant medication used by epileptics and disrupt zinc absorption.

Deficiency causes anemia, poor growth and irritation of the mouth. Folic acid is present in nearly all natural foods but can be damaged during cooking. Deficiencies are found manly in alcoholics, the poor, the malnourished, the elderly and those unable to absorb food due to certain diseases.

Pantothenic acid and biotin

Pantothenic acid is used to breakdown carbohydrates, lipids and some amino acids. It is also used for the synthesis of coenzyme A for biochemical reactions in the body. Biotin functions as a coenzyme in carboxylation reactions, which are also useful in many of the body’s function.

Bacteria in our intestines produce both of these vitamins. Pantothenic acid is found in meats, legumes and whole grain cereals. There are no known disorders associated with a deficiency of this vitamin. Mega doses can cause diarrhea.

But not all milk containers have this disclaimer which makes you curious- do jugs that don’t have these labels have added hormones? What do the phrases “organic”, “select” and “original” mean? Do other dairy products have such labels? Should they?

Over ten years ago, the US government approved the use of recombinant bovine growth hormones (rBGH) in dairy cows. This is a synthetic version of the naturally occurring bovine growth hormones. Dairy products from cows treated with this are now available in many products in the United States. Many medical associates such as the American Medical Association have stated that milk and meat from rBGH-treated cows is safe for human consumption.

Many however are wary of this hormone. Other governments have blocked the use of sale of the rBGH. Some scientists, physicians and natural food advocates believe products from rBGH treated cows are less healthy than from untreated cows and may lead to serious health problems.

The Federal Drug Administration stands behind their approval of the use of rBGH. The artificial hormone when manufactured is modeled after a hormone that is naturally produced in the pituitary gland of cattle. Experts indicate it is virtually indistinguishable from natural BGH. It also benefits farmers by boosting milk production in dairy cows.

Critics still worry that the potential health risks present a danger to uninformed consumers. There are some key concerns that surround the use of this product. It is important to take a look at these concerns and see what medical research has shown about them.

Concern #1- Does drinking rBGH-treated milk cause early puberty in children?

How this concern was raised- A 1997 study in Pediatrics magazine suggested that American girls were developing secondary sexual characteristics at earlier ages. Some researches attempted to explain this by linking hormones in milk as a contributing factor.

Research shows: Cows injected with rBGH do have higher hormone levels than untreated cows. But the total level of hormones in a glass of milk from r-BGH treated cows is no greater than the levels in a glass of rBGH-free milk. Hormones do survive the pasteurization process. So when drinking milk a person will get some BGH or RBGH. But despite the similarity between bovine growth hormones and human growth hormones, there is no medical evidence to suggest consuming cow hormones will promote human development. BGH and RBGH are essentially destroyed when they enter the human digestive system. They are broken down into amino acids before being absorbed into the bloodstream. And in that form they are the same as amino acids from protein rich foods.
There is no scientific evidence or medical studies which link rBGH to early-onset of puberty.

What Critics Say: There are no enough studies done, therefore it is too soon to say that rBGH is safe.

Concern #2: Are germs or antibiotics more prevalent in milk from cows treated with rBGH?

How this concern was raised: Cows treated with rBGH are more vulnerable to infection and illness. They lactate longer than untreated cows. The FDA approved labels for Prosilac warns that cows injected with the product are at an increased risk of clinical mastitis (an infection of the udder that can produce visibly abnormal milk) and may require more frequent medication to treat health problems. Farmers treat cows with antibiotics so some scientists worry that increased use of antibiotics may contribute to development of new strains of antibiotic-resistant microorganisms. Consumers fear germs and antibiotics in sick cows will make their way into milk products.

Research Shows: There was a 1998 study by the Canadian Veterinary Medicine Association on the use of rBGH. They did conclude that there were several legitimate animal welfare concerns associated with such injections. Examples included the use of rBGH increased the incidence of clinical lameness (loss of function in one or more limbs) by 50 percent and the increase of mastitis by 25 percent. However, there are plenty of safeguards in place to make sure germs and antibiotics to not make there way into milk. Pasteurization is used to kill the pathogens (even antibiotic resistant ones) in milk. When animals are sick, they are quarantined. Holding tanks with possible infected milk are drained, the fluid is discarded and containers are sanitized. Even if any antibiotic made its way into the milk supply the concentration would be extremely diluted by the time it reached a consumers plate.

Research is still being done. There is still a lot we do not know. Only time will tell if there is any link between r BGH and health problems. A concerned consumer can take some steps to limit exposure to the hormone: Select rBGH-Free products; go organic; shop by mail where many dairies who avoid use of rBGH; or visit a specialty shop where there are many products imported from countries that do not use rBGH.

Myth Number One: Many believe that cholesterol is bad for your body. It is actually vital for human life and health. It is a water insoluble that serves as a stable ingredient in a variety of structures within the body. Cholesterol is a part of very living cell and it prevents the cell’s contents from leaking out. It also keeps harmful chemicals outside the cell from getting in and plays a role in forming key hormones. When an infection or inflammation is in the body, cholesterol is concentrated in the areas that are getting healed. It is important repair substance.

Since cholesterol is essential in so many functions, inadequate levels may lead to some health problems. Low levels have been linked to depression because of the role cholesterol plays in the metabolism of serotonin, an important mood-regulating chemical in the brain that is lower in people with low cholesterol. Low cholesterol levels can also be indication of other serious health problems such as overactive thyroid glands, liver disease, anemia, malnutrition, cancer and poor absorption of foods from the digestive tract. A healthy liver can manufacture all the cholesterol it needs so abnormally low cholesterol levels are rare. In addition only a fraction of cholesterol consumed in foods is actually absorbed into the body.

There are the labels of “good” cholesterol – high density lipoproteins (HDL) and “bad” cholesterol- low density lipoproteins (LDL). They are actually not cholesterol but fat molecules that transport the cholesterol throughout the body. LDL moves cholesterol from the liver where t is made through the bloodstream and then depositing it into the tissues where it is needed. HDL moves cholesterol from the tissues back to the liver where the majority is secreted in the bile used to break down foods. Both LDL and HDL are good in the proper ratios. The reason LDL is called “bad” is that a too-high ratio of LDL to HDL is associated with a higher risk of coronary heart disease. But LDL is needed by the body.

Myth Number Two: Many believe a cholesterol level above 200 is too high. Determining what an unhealthy cholesterol level is can be confusing. . The National Heart, Lung and Blood Institute have the following guidelines:

Desirable: LDL less than 130 mg// Total Cholesterol less than 200 mg (ideally 180)

Borderline High: LDL level 130-159 mg// Total Cholesterol 200-239 mg

Too High: LDL 160 mg or above// Total Cholesterol 240 mg

However, the National Cholesterol Education Program Adult Treatment Panel recently published new, lower guidelines recommending that LDL levels be brought to below 100 mg for high and moderate risk patients.

There are many who believe the numbers are simply irrelevant. The normal levels depend on the patients. They base their beliefs on studies which indicated there may be no connection between high cholesterol levels and heart disease. Some researchers even believe relatively high cholesterol levels may actually prevent coronary heart disease by defending against the infections that may contribute to the disease.

Evidence now indicates the quality of LDL particles may be as important as the number. Some are big and fluffy and are less likely to deposit on an arterial wall. Others are small and dense and are more likely to. Some studies indicate moderate exercise may improve the quality of LDL particles.

Myth Number Three: Many believe that cholesterol is the main cause of coronary heart disease. In fact the majority of the risk is not explained by cholesterol. The old standard belief was that cholesterol coated and clogged arteries, which in turn caused potentially fatal problems such as heart attacks and strokes.

LDL’s are small particles, and those that are especially small can infiltrate the lining of the artery and get deposited on its wall. There are a number of reasons cholesterol might end up there, including preceding damage to the artery caused by infection, previous inflammation or the presence of free radicals. Some of the LDL that gets trapped in artery walls can then get damaged by any number of factors and then provoke a complex (secondary) inflammatory response. These trapped fats are subsequently ingested by the immune system’s white blood cells, which accumulate within the artery wall. Over the years these accumulation along with fibrous material, calcium and other substances, can partially or fully block the artery. This condition is atherosclerosis. A complete blockage can cut off blood supply to the heart or brain resulting in stroke or heart attack.

The important thing is that LDL levels alone do not develop atherosclerosis. It is common in individuals with low cholesterol levels also. Likewise, people with high LDL levels may have perfectly healthy arteries. Generic predisposition is a main factor in coronary disease. Other main indicators are family history of disease, diabetes, high blood pressure and smoking.

Myth Number Four: There is a direct link between eating too much saturated fat and cholesterol and having high blood pressure and coronary heart disease. While some saturated fats do appear to negatively impact lipid blood profiles, there is a lot more to the diet and heart disease connection.

Saturated fat appears to raise LDL by down-regulating LDL receptors in the liver, which are then cleared out of the bloodstream more slowly. It also raises the “good” HDL. Most importantly cholesterol levels and heart disease risks are affected by a combination of other dietary factors.
• Trans-fatty acids raise LDL and lower HDL and therefore have a worse effect than saturated fats on the overall cholesterol ratio.
• Monounsaturated and other healthy fats in nuts, fish , olive oil and avocados, increase the level of LDL in the blood
• Overeating and not exercising raise cholesterol levels by increasing abdominal fat stores.
• B vitamins reduce blood levels of homocysteine, an intermediate in amino acid metabolism. Elevated homocysteine levels are an important risk factor for CHD.
• Plant sterols and stanols reduce cholesterol levels by blocking cholesterol absorption, as does dietary fiber.
• Antioxidants do not reduce cholesterol levels, but they do reduce the oxidation of LDLs in the bloodstream.

It appears the problem rests not with eating too much saturated fat but with eating too much food. A diet need more fruits, vegetables, nuts and whole grains which are the best sources of monounsaturated fats, B vitamins, fiber, plant sterols, and antioxidants.

Myth Number Five: Drugs that lower cholesterol prolong life. More than 20 million Americans now take some type of drug to lower cholesterol. The most prescribed is Lipitor. While they slightly lower LDL in everyone, they slightly lower heart-disease death rates only in middle aged-men who already have CHD or are at high risk for it.

In addition there are many side effect of this medication including muscle pains and weakness, fatigue, deteriorating cognitive function, liver toxicity, and neuropathy. These problems may be due to the fact that the medication lowers the level of coenzyme Q10, a vitamin-like nutrient that plays a vital role in providing energy to the muscles and brain.

It will take awhile before the full story of cholesterol is truly known. But it is evident cholesterol must be considered in a wider content than previously explained. But for now eat a well balanced diet, exercise, maintain a healthy body weight, limit stress, and take prescription medication only if needed.

CELL PHONES ARE A NO-NO:
The biggest etiquette complaint among gym members are cell phones. It is very annoying to be working out next to someone who is talking on the phone at full volume. It is just as disturbing when it goes off during any type of workout class. If you must carry a phone, keep it on vibrate. If you must take a call- step away from the class or machines so you will not disturb others. Keep your voice down and avoid use of any camera phones in the locker rooms.

CONTROL FUMES:
If you arrive to the gym somewhat clean, you will keep your workout aroma to a minimum. Make sure you apply deodorant and don’t wear clothes that have been sitting in your gym bag since the last time you worked out. Keep perfume and cologne use to a minimum- others may be sensitive to fragrances.

DRESS APPROPRIATELY:
Wear clothes that will keep you cool and reduce sweat. Clothes that may you feel confident and good about yourself are ok but there is no need to put on a show. Wearing too little may distract or intimidate others. Follow your clubs dress code guidelines.

SICK-THEN STAY HOME:
Exercise may not bother you when you have a cold but you can easily spread your germs and infect others. Avoid the club when you are infectious.

MAKE ROOM FOR OTHERS:
Although you may want a particular space or machine, do not get upset if someone else gets it first. Just find a new location. If space is limited in a class, do not bring along your personal items that will take up space- use a locker.

SHOW UP ON TIME:
Arriving late for an exercise class can cause a disruption as you scramble to find a spot or make others move for you. If you are late, opt for a different workout.

RESPECT YOUR LEADER:
Avoid any group class if you are tempted to do your own thing. It is one thing to modify certain moves to suit your fitness level or avoid an injury, but it is another thing if you are changing moves or just veering from what the instructor is doing.

SHOW GOOD LOCKER ROOM BEHAVIOR:
Space is limited in most locker rooms so don’t take over the place. Limit the space you need. Clean up after yourself. Throw away used paper towels and tissues. Put dirty towels in laundry bins. No naked sitting please. Place a towel over a bench before you sit. Everyone may not wish to see you strut your stuff –so wrap a towel around you when you need to walk around even if the shower is steps away.

CARDIO EQUIPMENT ETIQUETTE:
When you are done on a machine, leave no trace. Get a towel and wipe down the equipment. Most clubs provide sprays and towels. Do not hog a machine –most clubs have a time limit for equipment use. It is also not polite to leave personal items on a machine to save it while you walk away. If you must talk on the phone or to a friend next to you while you work out- respect those around you.

RERACK THE WEIGHTS:
It is very frustrating when you go to use a weight machine and you have to remove extra weigh from the equipment before you can use it or if you go to find a dumbbell and it is missing. Be courteous and return weights to their proper places, reset weight machines and empty bench-press bar when you are done.

By following these simple guidelines, you can make your health club experience more pleasant for everyone. There will always be people who break the rules unfortunately but you can always be aware of your behaviors and the sensitivities of your fellow gym members.

Dan Rudd, PhD, psychotherapist and coauthor of Health in a Heartbeat (Heart Zone Publishing, 2004) has identified five emotional heart zones that you operate in at any given time. Each zone influences your well-being differently. The zones can be accessed by your overall mood. They can also be identified by measuring your ambient heart rate-when you are sitting and relaxed.

ZONE 1- SAFE ZONE

One’s safe zone is entered through mediation, prayer & deep breathing; listening to sounds of nature, music or poetry; or by visualization of a special memory or event. Your heart rate is lower about 5 to 10 beats lower than your ambient heart rate. Time in this zone will calm your mind, reduce stress hormones, your respiration will deepen and your immune system will work more effectively. Your safe zone is the best way to escape you everyday life stress and give your heart a break.

ZONE 2- PRODUCTIVE ZONE

In this zone your heart is at its normal ambient level. This is when you are working, concentrating, focused and productive. You are aware of your emotions and thoughts.

ZONE 3- PERFORMANCE ZONE

This zone is similar to Zone 2, but your focus and concentration is more intense here. Peak performances are achieved here. You are working hard and feeling in control. Your normal ambient heart rate is slightly raised due to adrenaline flowing. Athletes often refer to this feeling as being “in the zone”. You feel fulfilled and positive.

ZONE 4- DISTRESS ZONE

Your stress response is triggered and your heart rate rises. (10-20 beats higher than your normal rate) This zone drains your energy, causes a rise in blood pressure and a decrease in cognition. It is characterized by feelings of fear, worry, anger, anxiety, guilt and helplessness. The stress is suppose to make you act however many spend too much time in this zone which can be result in health problems including decreased immunity and digestion, increased self-destructive behaviors and changes in weight.

ZONE 5- RED ZONE

This zone should be avoided. In this zone one has out-of-control behaviors and irrational thoughts. These thoughts and behaviors can be harmful to you and the people around you. It often includes aggression, violence and hysteria. Many in this zone need professional help to get out of this zone.

So now that you have recognized what the different zones are, you need to know how to work toward the right levels at the right times. Here are some strategies:

• Increase your awareness of other peoples emotional states- becoming aware of how and why others behave will make you more aware of your own feelings.
• Increase your awareness of your own emotional state- what is your heart saying? What are your feelings? Take time each day to sit back, take a deep breathe and just be. Feel and identify your emotions
• Determine your emotional habits and patterns- Ask for feedback from family or friends. Accept what you hear positively. If you are not happy with it- change it. Make amends for your mistakes and move forward.
• Learn how to generate positive emotions- Think positive. Avoid negative self-talk. If you focus on negative thoughts, they will only grow.
• Self regulate yourself- Spend time in Zone 1 everyday to give your heart a break. Work and be productive in Zone 2, but limit your time in Zone 3.
• Plan ahead for challenging situations- certain things trigger certain moods- recognize the emotion, take a time out in your safe place until you feel relaxed and then return to your productive zone and rationally decide how you will deal with that situation.

Just as you have a regular workout for your body, you should also have one for your emotional-fitness training. With regular training, you can become more aware of your feelings and have overall improved physical health.

In 1985- serving sizes were much different then they are today. The average muffin was 1.5 ounces and 205 calories; a bottle of soda was 6.5 ounces and 85 calories; the average bagel was 3 inches in diameter and had 210 calories. Today the average muffin weighs 4 ounces and has 500 calories; the average bottle of soda is a 20 ounce bottle with 250 calories; the average bagel is 6 inches -350 calories. As our portion sizes increase so does our body size.

Many people are just eating these portions without even realizing they are eating so much more. There are still many members of the Clean Plate Club who feel obligated to finish everything on their plate like their parents told them to. The larger the portions, the more we will just have to eat.

Restaurants aren’t helping. They are serving enormous portions. Many offering buffets or family sized meals. Fast food providers have donated special titles to larger size items available for only a slighter higher price making them an appealing bargain.

McDonald’s has the Quarter Pounder with cheese which weighs in at 510 calories and 5 grams of fat. But they needed a bigger burger so they now have the Double Quarter Pounder with cheese which will give you 730 calories and 40 grams of fat in one sandwich. Even the children’s meals needed to be sized up- the Mighty Kids Meals are now available- the average 6 piece chicken nugget meal with small fries and 1% milk adds up to 590 calories and 28 grams of fat.

Burger King is offering the Enormous Omelet, consisting of one sausage patty, two eggs, two American cheese slices and three strips of bacon. That omelet equals 730 calories and 47 grams of fat. The Whopper sandwich also weighs in at 700 calories and 42 grams of fat.

Americans do like things big but we need to be educated on what a proper serving size is. One way is to visual everyday objects to understand what a serving size is. An example is a one cup serving- that is about the size of a tennis ball. A 1/2 cup or scoop is about the size of a small computer mouse. A portion of meat or fish should look like a deck of cards or cassette tape.

Everyone should check their portion perception and measure or weigh their food. Continually doing so will make you a portion expert and you will soon be able to identify a proper serving without measuring. This will make you aware of when you are faced with an oversized portion so you can make a decision about whether or not to finish it.

Even eating too many health foods can lead to being overweight. People sometimes think since the foods are better for you- like chicken or baked potatoes, they can eat them in unlimited quantities. This is not the case. Every food must be eaten in moderation.

Here are some portion control tips:

• When you are hungry analyze your hunger. Eat only when you are truly hungry-not just because it is meal time. Once you are eating- stop when you are half done. Check if you are satisfied.
• Eat smaller more frequent meals
• Read your labels and understand what you are eating. Get to know the serving size of the food you like to eat.
• Buy snack foods in single serving sizes. However if you prefer to buy the big bags a serving would be about a handful.
• When eating out- immediately cut your serving in half. You will save a lot of calories and fat and have a great lunch for the next day.
• Eat slow and enjoy your food. Give your stomach a chance to get full.

This is great news to parents who are finding it more challenging to motivate their children to get physically active. According to 2001 findings of the Center for Disease Control and Prevention (CDC), physical activity tends to decline rapidly as children get older. Only 64 percent of high school students and just 57 percent of high school girls, participate in vigorous exercise three or more times a week. Worse yet, the CDC found that 10 percent of young people report no recent physical activity at all. The CDC encourages children to engage in at least 60 minutes of physical activity each day. According to the National Health Action Nutritional Educational Services, an estimated 15 percent of children age 6 through 19 are overweight and at risk for obesity-related diseases and their associated complications including Type 2 diabetes.

Many teens have relatively few constructive outlets for their excess time and energy or for their stress. They are absorbed in school work. Their parents absorbed in their own work. As a result, when they are not studying, a lot of kids are filling their time with playing video games or surfing the net. Even at school, Physical Educations programs have been reduced. Children who are engaged in physical activities are better able to meet the demands of daily physical activity and gain greater self-esteem, confidence, discipline and school achievement.

Yoga may not look like other forms of exercise to teens, but they will be amazed at how the seemingly simple poses can work out so many areas of their body.

Why Yoga is Different

Sometimes just signing your child up for a team sport or an aerobics class is not the answer. Anyone who can remember feeling shame in high school gym class can relate. If young people do not feel good about their bodies they are not going to want to put on tight clothes and get out in front of other people. For teenagers lacking body confidence, some group activities can backfire causing them to further disconnect from their bodies and actively resist taking care of themselves. Yoga’s emphasis is on self-acceptance which makes it more appealing, a less intimidating way to get active. Yoga stresses a nonjudgmental emphasis on body awareness.

Yoga is not a competitive sport- there are no winners or losers. Yoga can give less confident kids much-needed support from their peers. One someone is has difficulty with a particular pose, often others in the room help them out. Yoga offers teens an opportunity to just relax. Just getting to be –without having to achieve anything in particular- is a huge relief to them.

The Added Benefits of Yoga

Traditional school sports tend to emphasis strength and speed over flexibility. Many teens overlook the importance of stretching. Many often weight train to develop major muscles while ignoring the supportive and opposing muscles which are equally important. Yoga helps correct these imbalances. It can help build endurance and flexibility thereby improving athletic performance. Yoga can enhance ones ability to concentrate and focus. Practicing yoga can also improve posture. Chest-opening postures and inverted poses strengthen arms, shoulders and back muscles which teach young women how to carry their changing bodies with more comfort and confidence.

Yoga also teaches a person to stay calm, centered and focused in the midst of distraction and to let the body relax. This is an important skill for adolescents who are experiencing transitions- physical, emotional, intellectual and relational at a fast past. This time for them is also characterized by peer pressure, social anxiety and stress. Yoga can be an outlet for working out their emotions. It can help teens take control of their anger and frustration and find alternative ways to deal with them rather than reacting right away.

Let Them Try

If your teen has expressed interest or you suspect they may enjoy trying it, investigate a few different yoga studios in your area. Let your teen sample classes to find the best fit for them. There are a variety of styles. Part of the experience is the group energy so a live class is best to begin rather than home DVD or books. In addition taking classes with your child may not be the best idea, as many teens are self-conscious around their parents. They need a time to explore their own independence. After a few months, as your teen learns the poses and becomes more comfortable with them, they may be ready to begin a self-guided practice.

The dietary form of vitamin A is retinol. Retinol is one of the most usable forms of vitamin A and is found in animal foods such as liver and whole milk. It is also found in some fortified food products. Retinol can also be converted to retinal and retinoic acid, other forms of vitamin A.

Plant foods contain provitamin A carotenoids which are darkly covered pigments that can be converted into vitamin A. Common carotenoids found in food include beta-carotene, alpha-carotene, lutein, zeaxanthin, lycopene and cryptoxanthin. Beta-carotene is the most efficiently converted to vitamin A. Consumption of carotenoid-rich fruits and vegetables is encouraged for the health benefits.

Dietary intake

When retinol is digested into the body it is incorporated into chylomicrons as the ester form, and it is these particles that go to the liver. Liver cells store the vitamin A as ester and when retinol is needed in other tissues, it is de-esterifed and released into the blood as the alcohol. Retinol then attaches to a serum carrier for transport to the targeted tissues. A binding protein inside cells, cellular retinoic acid binding protein, serves to store and move retinoic acid intracellularly.

Which foods have Vitamin A?

Retinol is found in whole eggs, milk, liver, and cheese. Many fat-free and dried nonfat milks sold in the United States are fortified with vitamin A to replace the amount lost when fat is removed. There are other fortified foods such as cereals that provide vitamin A. Animal sources of vitamin A are well absorbed and used efficiently by the body.

Provitamin A carotenoids are found in darkly colored fruits and vegetables. Some examples include: carrots, spinach, cantaloupes and sweet potatoes. Plant sources of vitamin A are not as well absorbed as animal sources.

Recommended Dietary Allowance

Adult Male 19+ – 900 micrograms Age 4- 8 400 mcg
Adult Female 19+ – 700 mcg Age 1-3 300 mcg
Age 14-18 male – 900 mcg
Age 14-18female -700 mcg
Age 9-13 -600 mcg

Topical Use

Retinoic acid, retinyl palmitate, isotretinoin, tretinoin and retinol are all used medically to treat acne and keratosis pilaris.

All forms of vitamin A are used in cosmetics and medical applications for the skin. In cosmetics, vitamin A is used as anti-aging chemicals. It increases the rate of skin turnover and gives a temporary increase in collagen giving a more youthful appearance.

Vitamin A Deficiency

Deficiency of Vitamin A is common in developing countries- approximately 250,000 to 500,000 malnourished children go blind each year from it. Vitamin A deficiency is rarely seen in the United States. It is most often associated with strict dietary restrictions and excess alcohol intake. Night blindness is one of the first stages. Vitamin A deficiency contributes to blindness by making the cornea very dry and damaging the retina and cornea.

A deficiency in Vitamin A will diminish the body’s ability to fight off infections. In countries where the deficiency is common, millions of children die each year from complications of infectious diseases such as measles. Immunization programs in these areas are limited. People with vitamin A deficiency have lungs whose cell linings have lost the ability to remove disease causing organisms. This contributes to pneumonia.

There is also what is known as sub-clinical forms of vitamin A deficiency. This occurs in individuals with low storage ability of vitamin A with less obvious symptoms. This may increase a child’s risk of developing respiratory and intestinal infections, decrease growth rate, slow bone development and decrease survival rate from a serious illness. Children in the United States who are considered at risk for sub-clinical vitamin A deficiency include: toddlers and preschool age children; children living at or below poverty level; children with inadequate health care or immunizations; children living in areas with known nutritional deficiencies; recent immigrants or refugees from undeveloped countries; children with diseases in the liver, intestines or pancreas.

Excess alcohol consumption depletes stored vitamin A. It is important for people who consume a large amount of alcohol to include good sources of vitamin A in their diet. However there people should seek medical advise before they consider any supplements.

A deficiency of vitamin A can also occur with chronic diarrhea and through an overall inadequate intake. An adequate amount of protein, calories and zinc are needed to make the retinol binding protein. Vegetarians who do not consume eggs and dairy foods need provitamin A cartenoids so they should include a minimum of five servings of fruit and vegetables in their daily diet.

Vitamin A Overdose

Too much vitamin A can be harmful or fatal. Hyper-vitaminosis A refers to high storage levels of vitamin A in the body that can lead to toxic symptoms. Toxic symptoms can occur after consuming very large quantities in a short period of time. Signs of toxicity include nausea and vomiting, headaches, dizziness, blurred vision and muscular uncoordination. Symptoms of excess include: liver toxicity, dry skin, and hair loss. Excess vitamin A has also been suspected to be a contributor to osteoporosis. Researchers are now examining the link. Worldwide the highest incidence of osteoporosis is in northern Europe, where there is also a high intake of vitamin A.

With the start of every New Year countless people decide to lose weight, get in shape, or just improve their overall health. Many people look to their local gym or health club to help them meet their goals. However if you’re nunfamiliar with joining a gym or not sure what to look for in a health club membership that went unused here are some helpful tips to help you make the right choice.

Word of Mouth
Your first line of research should always be friends, family members and relatives you can trust. Aunt Sally who hasn’t been to the gym since 1987 won’t be much help. See if anyone you know can get you a free or guest pass to visit and evaluate the gym on a first hand basis.

Budget
Everyone has a budget they need to stick to, and for many people price is the top factor in your decision making process. However you should ask yourself, am I better off going to a less well equipped gym with shorter hours, less classes and farther away, instead of paying a little more and regularly visiting a gym I enjoy. Price should be a factor in your decision, just not the primary factor.

Location
When you are looking for a gym, choosing one that’s easy, and convenient to get to is key. The farther away or more of a hassle it is to get to the gym, the less likely you will be to continue using it. Additionally take into consideration the neighborhood, is it safe and well lit at night, is there adequate parking?

Schedule
If you like to exercise in the morning, look for a gym that allows you to get in early enough to complete your workout, and get ready for school or work. If evenings are your preference make sure the gym is open late enough, that you don’t feel rushed when you are trying to exercise. A new trend with exercise facilities is 24 hour access, this does however come at a premium price. You probably won’t find many Yoga, Pilates or spinning classes at 2 am, so make sure this is something you’ll use before paying extra for it.

Childcare
Many health clubs now offer basic childcare facilities for busy mom and dads. You can drop your child off for playtime in a part of the facility while you’re exercising. Check to make sure there is at least one responsible adult supervising the children at all times, and the space is child friendly and meets up to your safety standards. At some clubs there is a nominal fee for this service.

Staff
Are the staff members you encounter pleasant, friendly and helpful? If the employees seem unconcerned or indifferent when you talk to them this may be a warning flag. Watch how they interact with each other and other club members. The staff should be willing to help you learn how to use or operate a machine safely, and answer basic questions. Remember the staff is not there to be your free personal trainer.

Management
As with all businesses management can make or break an organization. Is the management staff polite, friendly, and helpful? This attitude should remain consistent throughout the relationship, and not change once you have signed your membership.

Members
Do you feel comfortable with the type of people you see in the facility? If the gym is packed with bodybuilder types and you’re carrying a spare tire around your midsection, you might feel a little uncomfortable or intimidated. Is the gym packed with people and it’s difficult to move around? Try to visit close to the time you plan on using the gym, as the number of people will change throughout the day.

Atmosphere
When you look around and watch how the staff and other members interact with each other is it what you expect? How about how other members interact with each other? If you are looking for a serious workout and the gym is more a social gathering place would that bother you?

Cleanliness
If you are evaluating a busy or fairly active gym, understand things do have a tendency to get a little hectic during peak hours. However you should see members of the staff walking around gathering up loose equipment, straightening out free weights and dumbbells, and periodically wiping down the equipment. Looking at locker rooms, bathrooms and showers are a very good way to judge the cleanliness level of a facility.

Equipment
Make sure the gym you are looking at has enough of the equipment you are looking for. If you want to use the stair machine make sure there is more than one so you will have access to it without having to wait for someone to finish first. The equipment should also be arranged in a logical way, seven exercise bikes in a row shows organization, seven exercise bikes located randomly across the floor shows a lack of planning and organization.

Free Trial
If you find a gym you like inquire a free pass or two to give it a test drive. Almost every facility will give them away to entice new members to join. After your free passes are used don’t feel pressured to sign up on the spot. Many health clubs resort to high pressure sales tactics which leads to unused memberships. A free trial is a free trial, nothing more.

Memberships
Choose a membership length or level you are comfortable with. The best choice is a monthly membership as you are making a short term commitment. However once you find someplace you like, try a 6 or 12 month membership, longer term contracts will have lower monthly costs.

The number one purpose for a sports drink is to keep you hydrated. As you exercise or perform any other type of strenuous activity, your body sweats. The amount you sweat is governed by three primary factors. The first factor is your exertion level (the harder the work the more you sweat). The second factor is the ambient temperature (the hotter the temperature around you the more you sweat). The third factor is your current level of hydration (the more hydrated you are the more you can sweat). Sweating is the body’s way of dealing with heat, as moisture is pushed out through the skin surface it evaporates, which cools the body. Most people who live in “normal” temperatures can produce a maximum of 1 liter of sweat per hour. When sweat leaves the body it not only takes water with it but it takes electrolytes as well (electrolytes contain chloride, calcium, magnesium, sodium and potassium). These electrolytes help your muscles contract, relax and regulate your nerve impulses. Electrolytes also help keep fluid levels in the body under control. As your body heats up and sweats, more and more electrolytes leave your body, and your body becomes less hydrated. Keeping your body well hydrated is not only essential for athletes but for everyone. In extreme conditions if your body becomes severely dehydrated it ceases to function properly, and can shut down, which will have serious health effects.

Conventional wisdom held that you could re-hydrate the body just by drinking more water. However what occurs inside the body is actually slightly more complicated. When you drink water it causes bloating inside your body, which increases the need urinate. Additionally water contains no vitamins and minerals and actually suppresses your overall thirst. Lastly water has no taste, which generally speaking, is less pleasant than liquids that have a taste or flavor. Recent studies performed at children’s sporting events showed that active children drank nearly 90% more flavored sports drinks than water under similar conditions. The more they drank the more likely they were to stay properly hydrated, play longer, get more exercise and have more fun.

While low carb diets like Atkins may not be as popular as they once were, clearly people are more conscious of their carbohydrate intake, and look for ways to limit it as much as possible. For professional athletes the carbohydrates are essential to help keep them on the field and in the game. Simply put the more carbs they consume the more energy they have to play in the game. However for people who are not professional athletes and are probably exercising to lose weight, carbohydrates are the enemy. Fortunately the manufacturers spotted this trend and now make products with less carbohydrates, in fact according to some labels, there is as much as an 80% reduction in the carbohydrate levels between some sports drinks.

Here are the nutritional values for the drinks we looked at:

Gatorade
Serving Size 8oz (240ml)
Calories per serving 50
Total fat 0g
Sodium 110mg
Potassium 30mg
Total Carbohydrates 14g
Sugars 14g
Protein 0g

PowerAde
Serving Size 8oz (240ml)
Calories per serving 60
Total fat 0g
Sodium 55mg
Potassium 30mg
Total Carbohydrates 17g
Sugars 15g
Protein 0g

PowerAde Option
Serving Size 8oz (240ml)
Calories per serving 10
Total fat 0g
Sodium 50mg
Potassium 35mg
Total Carbohydrates 2g
Sugars 2g
Protein 0g

While most of the drinks are similar from a nutritional value there are few differences to point out. Gatorade has the most sodium, double the sodium of the PowerAde. PowerAde however has more calories and more carbohydrates, again something you should be careful of if you are trying to lose weight. The PowerAde Option does have a lower level of calories and carbohydrates however it is often difficult to find on the store shelves.

To get better feel for how effective the sports drink were we assembled our team and did taste tests. Each participant was asked to rate the taste of the drink on a scale of 1 to 10, with 1 being the lowest and 10 being the highest. They also noted any feelings they had about the drinks and chose the flavor they preferred. Here are the results of the test:

Gatorade Lemonade: Not very lemony, tasted like flat lemonade, similar to diet lemonade
Gatorade Raspberry Lemonade: Better than the regular lemonade, very flat tasting
Gatorade Lemon Lime Strawberry: Very tart, too sugary, complex complicated flavor
Gatorade Frost: tasted like berry fruit juice, tasted like generic plain fruit juice
Gatorade Berry: best Gatorade flavor, flat berry taste, similar to fruit punch

The participants preferred the Berry, frost and lemonade flavors of Gatorade there wasn’t a strong overall preference as far as taste was concerned. The participants then repeated the taste test for PowerAde, and here are the results:

PowerAde Orange: tasted like tang, too tart, sour orange taste
PowerAde Fruit Punch: Tastes like Hawaiian punch, taste like fruit punch, doesn’t taste like a sports drink.
PowerAde Lemon Lime: tastes like weak lemonade, no distinctive taste, tastes like sugar water.
PowerAde Mountain Blast: Very berry like, tastes like berry juice, very sugary
PowerAde Option: flat after taste, smells awful, undrinkable, like sucking on a lemon peel

The test participants preferred the fruit punch followed by mountain blast. Overall most people found the PowerAde line of products tasted better than the Gatorade with one exception. No one in the test group liked the PowerAde Option which had the lowest calories and carbohydrates.

People who drinks sports drink should be aware that most of them have high levels of citric acid. Citric acid is very corrosive on tooth enamel. To prevent and reduce any possible decay which may occur, never swish sports drinks around inside of your mouth. Try to drink them with a straw if possible, and brush your teeth as soon as possible after you have consumed them.

Some people however find sports drinks too sweet, salty, sour or heavy and instead prefer to drink water. To satisfy these consumers companies have now come out with energy waters, which give you the benefits of traditional sports drinks in water. As was stated above water generally suppresses thirst, so in most cases you will find some sort of mild flavor additive being used to increase the rate at which you are drinking (remember the more you drink the less chance you have of becoming dehydrated).

Here is a look at some of the nutritional qualities of some popular energy water products.

Propel Fitness Water
Serving Size 8oz (240ml)
Calories per serving 10
Total fat 0g
Sodium 35mg
Total Carbohydrates 3g
Sugars 2g
Protein 0g

Glaceau Smart Water
Serving Size 8oz (240ml)
Calories per serving 0
Total fat 0g
Sodium 0g
Total Carbohydrates 0g
Sugars 0g
Protein 0g
(electrolytes were added to this product)

Propel Berry Water: light berry punch, mild berry drink, very sweet
Propel Lemon Water: tastes like diet lemonade, unpleasant odor, and weak taste
Glaceau Smart Water: Tastes like plain water, tastes exactly like water

The test subjects preferred the Propel Berry water, and everyone felt there was no discernable difference between the Glaceau Smart Water and bottled water, which made many question if it was actually worth paying three times the price of regular water.

Of all the drinks we tested the ones that tasted most like fruit punch or berry got the highest scores for taste. The lemon flavors were generally not well received with the exception of the Gatorade Lemonade, so you may have to experiment with the flavors to find one you enjoy the most. Remember sports drinks are designed to keep you hydrated first and foremost, so for it to work properly you are going to have to drink as close to the recommended serving size as possible for it to have the greatest effect.

Further reading:
http://science.howstuffworks.com/sweat.htm

http://www.brianmac.demon.co.uk/drinks.htm

http://www.gssiweb.com/reflib/refs/131/d00000002000002b2.cfm?pid=38

http://www.propelfitnesswater.com/fitness_health_expertise/professionals_library/