The focus of our newsletter this month is really important to your overall health. I’m talking about vitamin supplementation. No matter how well you eat, vitamin supplementation is not only helpful, but recommended for nearly everyone. We want to help you sort out the key vitamins recommended throughout your weight loss and weight maintenance journey. I will discuss Multivitamins, Magnesium-Potassium, B-Complex and Essential Fatty Acids. Claire, Penny and Sybille will discuss Calcium, Vitamin D, Chromium, Carbohydrate Blockers, Iron Chelate and Melatonin.

Multivitamins: Everyone should take a good multivitamin. It is amazing to me how common vitamin deficiencies are. Remember that the RDA is the absolute minimum required to prevent deficiency diseases for most people. The RDA has nothing to do with optimum amounts for best health. Since the FDA does not oversee over-the-counter vitamins, mineral and herbal supplements, using pharmacy grade vitamins are your best bet on bioavailability of the product in question (and sometimes even if it contains what the label claims). A typical dose is usually on the bottle – usually 1-2 per day.

Magnesium-Potassium: During weight loss our bodies tend to waste both magnesium and potassium. Both of these minerals are essential to normal muscular and cardiovascular function. Magnesium is involved in over 300 biological reactions throughout the body. It can help prevent/treat fatigue. If you are prone to muscle cramps – you need to add this supplement. Typical doses are 1-4 tablets daily with food.

B-Complex: B-vitamins are often referred to as “energy vitamins” since they are important cofactors for many of our bodies energy producing biochemical equations. They tend to make these energy producing steps run more efficiently. Vitamin B-12 is often considered the most important, but all of the B-vitamins are essential to our overall health and well being. Activated B-vitamins (available at CMH) are already in a form the body can use immediately and therefore – bioavailability and use is more efficient. A typical dose is 1-2 tablets per day.

Essential Fatty Acids (EFA’s): Take them – they’re just good for you. By taking fish oil supplements, Omega-3 fatty acids are ingested in their biologically active form. They can be directly used to support cardiovascular, brain, nervous system, and immune function. The mini-soft gels are smaller and have a natural lemon flavor to prevent a “fishy” after taste. Our product is ultra-filtered to guarantee removal of mercury and other possible contaminants. Most people should take 2- soft gels per day.

It is also important to note that all of the vitamins offered through CMH are pharmaceutical grade (meeting the most stringent standards in the industry) and designed for ease of digestion and superior absorption when compared to over-the-counter products. Quality does matter when it comes to vitamin supplementation.

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Iron Chelate is an essential nutrient for healthy red blood cells. Iron deficiency is the most common cause of anemia. Fatigue is a common symptom of anemia and it results from a lack of oxygen being delivered to the tissues. It is important to check with your doctor before taking an iron supplement as taking more than you need, can be toxic. At CMH our iron chelate is bound to amino acids that improve absorption and there are less gastro-intestinal side effects compared to over-the-counter iron supplements. A typical dose is 1 tablet each day with food.

Melatonin is a hormone produced in the brain by the pineal gland from the amino acid tryptophan. Small amounts of it are found in foods such as meats, grains, fruits and vegetables. It is often used for jet lag and insomnia because it helps to maintain a normal sleep/wake cycle which is also crucial for weight management. As natural melatonin levels decline gradually with age, some older adults may produce very little melatonin or none at all. It can also be helpful for those who are taking a prescribed appetite suppressant for weight loss if they are having difficulty with sleep. Be sure to discuss melatonin with your health professional. A typical dose is 1 tablet taken 1 hour before bed.

We think of calcium as essential for those young growing bones. However, it is essential for all stages of life. Yes, 99% of our calcium intake is dedicated to our bones and teeth but that additional 1% is required for cellular functions. It helps regulate muscle contraction, nerve transmission, as well as cellular permeability. Too little calcium and you set yourself up for osteoporosis, the weakening of your bones, predisposing you to fractures. But it also may be linked to rising blood pressures.

An adequate intake of calcium through the combination of foods and supplements are age dependent. Your best food sources are sardines, yogurts, cheeses and milk as well as tofu, salmon, broccoli, turnip and collard greens. Sesame seeds and almonds are also additional sources. To maximize your calcium supplement one should take no more than 500mg at a time, accompanied with Vitamin D and taken with meals.

Vitamin D is appropriately called the “Sunshine Vitamin” due to our natural ability to produce it in response to sunlight. Vitamin D is actually a hormone that our body can manufacture on its own. However, as we age, our ability to produce it declines as well as our aversion to soak up mid-day sun. In addition to our need for Vitamin D’s presence to absorb calcium, more and more studies have found the importance of this vitamin for our immune system. Recent studies have also shown that those people that are overweight or those with diabetes have a higher rate of Vitamin D deficiency. Most people need to take about 2000 units per day. Having your Vitamin D levels checked is being more accepted and recommended by health care providers. It is a part of our laboratory review here at CMH as well. We should all know our Vitamin D levels. What is yours?

Chromium is a trace mineral that plays a key role in the metabolism of carbohydrates and fats within the body. It is generally sold as a supplement under the name Chromium Picolinate. Because it helps the function of insulin, it can help reduce blood sugar levels within the body. For this reason, chromium can help suppress your appetite and control carbohydrate cravings. Higher insulin sensitivity can also help your body attain a more lean composition. This supplement is ideal for fighting afternoon carb-rich snack cravings. To aid with carb cravings it generally needs to be taken 2-3 times per day. Look for the form chromium polynicotinate since it has superior bioavailability and activity when compared to other forms

The carbohydrate blocker supplement at CMH can help block the absorption of some carbohydrates, which will help speed up your weight loss. It works by interfering with an enzyme in the body called alpha-amylase, which is used to break down starches into sugar. Instead of the starches being broken down, they are excreted from the body before they can be absorbed. If you know you’re going to a special dinner where you will eat starchy foods, taking this supplement might reduce the amount of carbohydrates your body will absorb at the meal. But beware – taking this pill doesn’t mean you can eat all of the carbohydrates you want. It only works up to a certain amount and taking too many pills can cause gastro-intestinal troubles. It only works for starches and it has no effect on simple sugars such as those in fruit and candies. Two tablets ½ hour prior to ingesting starches can block absorption of starches 25-33%.

Date	Healthy Living Classes	Group Exercise
Sat 10-3-09		9:00am-10:00am Boot Camp
Mon 10-5-09	5:30pm-6:30pm Sleep Facts/Tips	6:30pm-7:30pm
Tues 10-6-09	9:00am-10:00am Handling Thanksgiving	10:00am-11:00am
Wed 10-7-09	4:00pm-5:00pm Handling Thanksgiving	5:00pm-6:00pm
Sat 10-10-09		9:00am-10:00am Boot Camp
Mon 10-12-09	5:30pm-6:30pm My CMH/Open Forum	6:30pm-7:30pm
Tues 10-13-09	9:00am-10:00am Best/Worst Foods for Dieters	10:00am-11:00am
Wed 10-14-09	4:00pm-5:00pm Best/Worst Foods for Dieters	5:00pm-6:00pm
Sat 10-17-09		9:00am-10:00am Boot Camp
Mon 10-19-09	5:30pm-6:30pm Barriers to Success	6:30pm-7:30pm
Tues 10-20-09	9:00am-10:00am Meal Ideas/Dessert Ideas	10:00am-11:00am
Wed 10-21-09	4:00pm-5:00pm Meal Ideas/Dessert Ideas	5:00pm-6:00pm
Sat 10-24-09		9:00am-10:00am Boot Camp
Mon 10-26-09	5:30pm-6:30pm Food and Disease	6:30pm-7:30pm
Tues 10-27-09	9:00am-10:00am Eating During the Winter Holidays	10:00am-11:00am
Wed 10-28-09	4:00pm-5:00pm Eating During the Winter Holidays	5:00pm-6:00pm
Sat 10-31-09	HAPPY HALLOWEEN!!	9:00am-10:00am Boot Camp

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