I completely agree with phormalatize's post, regarding eating a balanced diet rather than supplementing, with the following exception: In many parts of the US, it is nearly impossible to get enough Vitamin D through much of the year, which is converted from precursors by ultraviolet light. There really isn't much vitamin D in the diet. Some is added to dairy products, but it's not generally enough.
Yes, it is possible to overdose on vitamins. And yes, you are more likely to overdose on the fat-soluble ones (A,D,E and K) rather than the water-soluble ones. It is more likely, however, that you will just waste money. The nutrition researchers where I went to school used to tell us that vitamin supplements just make expensive urine (with a few exceptions, there is no evidence for supplementation, certainly not mega-supplementation and most of the vitamins in the supplements will just be urinated out).
Finally .... technically, calcium and iron aren't vitamins, they are minerals. (Nitpicking, sorry!)
I'm not. I think any program that involves buying products made by that program is ridiculous.
I'm a big believer in DASH. It is ridiculously easy to understand and follow, doesn't involve buying even so much as a book, and it was even voted best diet by US News and World Report recently.
Here are the basics: http://www.nhlbi.nih.gov/heal...
Honestly, my favorite is your basic olive oil and balsamic vinegar. However, my husband makes a great, more complicated dressing that involves garlic and anchovies (caveat: it doesn't taste fishy, and you would never know there were anchovies in it unless someone told you. I know this because I hate anchovies.) I can get his recipe if you are interested.
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I am totally with you on the black beans. I also love to add pickled jalapenos to the black bean/yogurt combo.
How long are your runs?
There are lots of products made for this purpose - check out Gu, Sport Beans , Honey Stingers, and Carb-BOOM. Clif and Luna make products as well. All you really need is straight sugar, (though i like the added caffeine) so I use whatever I have in my house of those type of products (lots of races yields lots of samples), otherwise I'll just pick up some Swedish Fish, Gummi Bears, Peeps or whatever at the corner store. I know people who bring tubes of honey. I've even brought a PB&J.
Yay! How did I miss this?
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Wow! This is ridiculously useful! I may add a body parts emphasized column when I get around to it. I've been trying to put it in as comments on some videos, but I am just not that organized.
I asked the same question on Facebook. The answer from DB was "Great idea!" I assume this means that there is no plan.
I'd like to see these as well.
I don't know about nutritional supplements - I'm a big believer in food over supplements, but I can tell you that vitamin B12 is only naturally present in sufficient quantities dairy and meat products. So you may want to ensure that any supplement includes this vitamin.
Fortunately, your liver can store B12 for years, but anyone on a vegan diet will eventually develop a deficiency. The most common signs of B12 deficiency are anemia (fatigue, shortness of breath, rapid muscle tiring) and nerve degeneration (a wide variety of symptoms including dementia, decreased deep tendon reflexes, tingling in the hands and feet, difficulty with balance, etc).
All the over the counter forms of B12 that sold in the US are all vegan as they are produced from bacterial sources.
I know off-hand that nutritional yeast is frequently supplemented with B12, but other vegan food products may be as well.
As an aside, I have a kickass recipe for vegan "queso" made with nutritional yeast if you are ever interested.
No, but there is a pretty good archive here: http://dailyburn.com/communit...
And if you fiddle with the answers to your questionnaire you will get a new set of workouts.
A randomized controlled trial published last year in Obesity also does not support that meal frequency affects weight loss: http://www.nature.com/oby/jou...
Looks like the literature is with you on this one.