1.) Thou shalt consume enough fluid to maintain adequate hydration each day. (Carefully consider the demands of physical activity on this one.)

2.) Thou shalt eat foods that are rich in vitamins and minerals.

3.) Thou shalt eat foods that are high in dietary fiber (e.g., whole grains, legumes, vegetables, and fruits).

4.) Thou shalt eat smaller meals but eat them more frequently throughout the day.

5.) Thou shalt moderate your intake of high fat foods, saturated fats, and trans fats.

6.) Thou shalt moderate your intake of high sugar foods and added sugars (i.e.,  table sugar, honey, syrup, etc.).

7.) Thou shalt moderate your intake of alcoholic beverages.

8.) Thou shalt never-never-ever-ever eat deep-fried Spam (nothing against Spam, this is just a reminder that you shouldn’t eat everything).

9.) Thou shalt offset “caloric balance” to achieve and maintain personal fitness goals.

10.) Thou shalt supplement, as necessary, to achieve and maintain personal fitness goals.

11.) Thou shalt study food labels and other informative sources to educate yourself about good nutrition and healthful eating habits.

The above guidelines are not “set in stone”. They are generalized and directed at a broad population. Extreme care should be taken in designing your individualized nutrition plan. Any health concerns that you may have with regard to these guidelines should be discussed with a qualified health professional, prior to following them.

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D. (HealthBuilding.com)

After high school Dave and I went our separate ways.  I moved to San Diego for awhile and rode my last waves down there.  After that, I moved inland and my surfing endeavors came to an end.  While I loved to surf, I had to chose my priorities and if I hadn’t moved away from the beach, I probably would have never made it through college.  Meanwhile, Dave actually moved to Southern California for college so he could study and surf everyday.  I always admired Dave’s discipline in managing his work and recreational activities.  After graduating from UCLA with a degree in design, he started a successful design business in Huntington Beach and lived out his high school dream of surfing at his leisure.  I should also mention that Dave was excellent at what ever he did.  He was an “A” student, a first-class surfer, an extraordinary artist, and an exceptional friend.

After I moved to Colorado in the 1990s, Dave and I somehow lost touch.  I guess we both just got busy doing what we loved in the places we loved.  Last week, I was thinking about Dave and decided to look him up.  After searching the Internet and connecting with his brother on Facebook, I was suddenly hit by the horrific news that Dave passed away on March 26, 2009, at the age of 43.  I am still in disbelief when I think about it, but only for a second … because the second I think about David Kitagawa’s death, I think about his life.  Dave was such an inspirational person that he will live forever in many ways.  When I think of Dave, I remember him as a life artist; someone who was constantly making his life exactly what he wanted it to be, and as he did that, he was also making profound, permanent changes to the world around him.

Dave’s life artistry was highly evident in the surf community.  He loved surfing and the lifestyle associated with it.  His dedication to the sport was inspirational and infectious.  In doing what he loved, Dave inspired others to do what they love.  I am grateful to be one of the many he inspired.  If you need a dose of inspiration, take a look at the memorial video below, which was put together by Dave’s brother Ron Kitagawa.  After you watch it, get out and do whatever it is that you love to do.  In the spirit of Dave Kitagawa, do it to the best of your abilities … in doing so, you will better yourself and inspire those around you.  On that note, I am headed out for a mountain bike ride.

For example, if you are taking a multivitamin and mineral supplement to improve the nutrient density of your diet, why would you want a “cheap” one made with low-grade, indigestible, inabsorbable, ineffective, and possibly harmful ingredients?  If you knew you were getting a product that truly improved your health and physiology, why wouldn’t you pay a little more for a complete formulation based on solid scientific studies?  If you can’t come up with a good answer to these questions, it might be time to spend a few extra dollars on quality nutritional supplements.

Perhaps you are in the know and you follow my line of thinking when it comes to vitamin and mineral supplements.  How about protein supplements?  Are you willing to fork out hard-earned money to buy a low quality protein supplement?  Why use a protein supplement made from dehydrated egg or soy powder when you would be better off eating fresh eggs or tofu (okay, I know some of you might say ixnay on the tofu scramble’)?  Why would you spend $2-$4 on a 300-700 Calorie “protein bar” made with indigestible sugar alcohols, fillers, and largely unusable denatured proteins, when you could enjoy a delicious bone fide candy bar for less than $1?  Some common grocery store candy bars actually contain a fair amount of protein, less than 300 Calories, and have recognizable ingredients like sugar, salt, peanuts, etc.  Don’t get me wrong here; I am not a candy advocate.  I am simply pointing out the fact that all products billed as protein supplements are not necessarily healthful.

That doesn’t mean you should throw out the baby with the bathwater.  There are some good protein supplements with science-based formulations out there but they are few and far between.  Sure, amino acids (AAs) are the same no matter which protein source they are derived from, but all proteins supplements do not contain the same AA profile and protein composition.  For example, the physiological impact of colostrum, whey concentrate and whey isolate is far more beneficial to humans than other protein sources.  While protein supplements made with soy, casein, or egg are less expensive, scientific research has clearly demonstrated that you need to consume more of them to achieve the same physiological benefits.  You might think using a greater quantity of these inferior quality supplements is okay but if your body doesn’t use them for muscle growth, repair, recovery or energy, you are going to end up wearing the extra calories as fat.

You can find my favorite protein supplements (and other science-based nutritional products) on my Web site at HealthBuilding.com.  I only sell products from companies that I have worked with very closely.  Meanwhile, here are some of the things you should look for in a quality protein supplement:

- Carefully treated whey proteins – An important part of quality whey protein is how it is processed.  Poor processing (by heat and pH changes) will cause whey protein fractions to be denatured and less bioactive.  I recommend whey proteins that are cold filtered.  Special filtering also helps to remove sugar, lactose, and sodium, rendering a product which is more healthful and easily digested.

- Glutamine and colostrum peptides – L-glutamine and colostrum are powerful anticatabolic and immune factors.  Keeping your immune system up and catabolism down are critical for health and athletic performance.

- Branched chain amino acids (BCAAs) – BCAAs (leucine, isoleucine, and valine) are AAs that have been shown to increase muscle protein synthesis as well as mental and physical performance.

Over the course of my career as an exercise physiologist I have seen athletes (professional and amateur), fitness enthusiasts, and even couch potatoes benefit from high quality protein supplements.  If you have never used one, you are in for a pleasant surprise.  You stand to improve your muscle strength, lean body mass, performance, recovery, and overall health.  Yes, it will cost you a little bit more than you are currently spending on protein but you’re worth it – A healthy body is an investment you can’t afford to go without!

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D. (HealthBuilding.com)

Last month the U.S. Department of Health and Human Services came out with the “Physical Activity Guidelines for Americans,” which are the first comprehensive guidelines ever issued by the Federal government on physical activity.  While the feds are taking a lot of heat for the economic downturn right now, I think they have done something absolutely wondrous for American citizens in setting forth these guidelines.

The Guidelines were developed by a team of respected scientists and are based on a myriad of research demonstrating many solid links between physical activity and improved health & fitness.  Among the documented health benefits of physical activity are:
- Reduced risk of: Obesity, overweight, abdominal adiposity, early death, heart disease, type II diabetes, stroke, high blood pressure, unfavorable blood lipid profile, metabolic syndrome, anxiety, depression, hip fractures, falling, and various cancers.
- Improved: Body composition, cardiorespiratory endurance, muscular fitness, balance, functional health, cognition, bone health, sleep quality, cardiovascular and metabolic health biomarkers.

As with most government documents, the new Guidelines document is fairly lengthy (76 pages).  So, I have attempted to summarize some of the most salient points from the Guidelines below:
Children and Adolescents (6-17 years old)
- Should do at least 60 minutes of physical activity every day.
- Should spend most of that time doing moderate to vigorous intensity aerobic activity.
- Vigorous intensity physical activity should be done at least three days per week.
- Muscle strengthening and bone strengthening activity should be done at least three days per week.
Adults (18-64 years old)
- Should do 150 minutes of moderate intensity or 75 minutes of vigorous intensity or an equivalent combination of moderate and vigorous intensity aerobic activity each week.
- Additional health benefits can be achieved by increasing to 300 minutes of moderate intensity or 150 minutes of vigorous intensity or an equivalent combination of moderate and vigorous intensity aerobic activity each week.
- Should do muscle strengthening activities that involve the major muscle groups at least two days per week.
- When resistance training is used for muscle strengthening, exercises should include a minimum of one set of 8 to 12 repetitions, and be performed to the point where it would be difficult to do another repetition without assistance.
Older Adults (65+ years old)
- Should follow the adult guidelines as much as their abilities allow them to.
- Should do activities that that improve or maintain balance if they are at risk of falling.
Additional points
- Parents of children and adolescents with disabilities should work with the children’s health care providers for suggestions on the appropriate types and amounts of physical activity for them.  Whenever possible, these children should follow the children and adolescents guidelines as much as their abilities allow them to.
- Adults with disabilities should follow the adult guidelines as much as their abilities allow them to.
- Healthy pregnant and post partum women should do 150 minutes of moderate intensity aerobic activity each week.  Women who regularly do vigorous intensity aerobic activity or high amounts of activity can continue to do so providing that their condition stays the same and they talk to their health care providers about their activity levels over the course of their pregnancy.
- Individuals with health conditions or symptoms should consult their health care providers for suggestions on the appropriate types and amounts of physical activity for them.
- The benefits of physical activity far outweigh the risks for almost everyone.
- Sedentary people should “start low and go slow.”
- Even a little bit of activity is better than none at all.

I think the new Guidelines are a great contribution to American health care.  If you want to do something positive for yourself, your family, and even your country, learn more about the Guidelines and most of all, be as physically active as you should be!

What are your thoughts on the new HealthBuilding Blog and the 2008 Physical Activity Guidelines for Americans?  I would love to hear your comments.  Also, when you have time, take a look around the rest of HealthBuilding.com.

All the very best in health,

Dr. William L. Elliott, PhD, MS, FT, CPT, CNMT, RMT

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D.