Multi-vitamins, Yes or No?

Do you take a daily multi-vitamin? Should you? I take a “Centrum” everyday, primarily because my doctor recommended it years ago and I trust my doctor. But recent studies warn that for some people, multi-vitamins can actually do more harm than good. So who really needs to take a multivitamin?

According to Consumer Reports Shopsmart, “If you’re a healthy eater, your diet probably provides nearly all the vitamins and minerals you need, not to mention healthy substances not found in multis like like fiber and other plant-based substances called phytochemicals. So it’s clearly better to eat right than to rely on a multi to plug those nutritional gaps. On the other hand, a multi can make sense if your diet is a disaster.

And you definitely need a multi if you:

• Are breast-feeding, pregnant, or trying to become pregnant,

• Have a chronic gastrointestinal disorder, such as colitis or pancreatits, that impairs digestion, or a disease such as diabetes or cancer that depletes nutrients in your body,

• Are on a restricted diet.

Though vitamin manufacturers are not subject to strict regulations as the pharmecuetical industry is, some voluntarily seek verificaqtion from the US Pharmacopeia, a nonprofit group that sets standards for pharmaceuticals. If you don’t find USP verified vitamins, stick with the name brands, which have been shown to be generally more reliable than bargain-priced vitamins.

Multivitamins should not contain:

• no more than 10 milligrams of iron.,

• no more than 60 IU’s of vitamin E

• no more than 5000 IU’s of vitamin A

For more information, go to: www.consumerreportsmedicalguide.org.

Watch for multivitamins that claim to give you additional energy or geared specifically for weight loss or for men, women or seniors. Many women’s multis contain slightly higher levels of calcium, but most women really need a separate calcium supplement to get the recommended dose.

And on a personal note, almost all multivitamins contain iron, which can damage your espoocus. NEVER SWALLOW A VITAMIN THAT DOES NOT HAVE A COMPLETE COATING on all sides. Take this from someone who spent hours and thousands of dollars in an emergency room after taking a multivitamin that feel in the sink. If the vitamin is not completely coated, throw it away!

Treadmills

For walkers who have excuses for not doing outdoor walking, one answer might be an indoor treadmill. If you are considering purchasing a treadmill, there are several factors to consider.

How much space do you have or need. Most treadmills fold up to save space. But you’ll want to know if it moves or folds up easily or is it too heavy to bother with? A four-wheeled model may take less strength to move than the two-wheeled versions. You’ll want to check ratings to know the stability of your treadmill, most folding treadmills are now as sturdy as stationary treadmills.

There are other factors to consider. The motor is the most important factor, what’s the horsepower? What are the machines weight restrictions? What features does the treadmill offer? How will you want to vary your workout? Inclines? Speed? Heart monitor? Warranties, how easy is it to repair or replace parts or belts? Motorized treadmill versus Manual… Lots of considerations.

Two folding treadmills that were recommended in the Spring 2007 issue of Consumer Reports Shopsmart are:

The long board BOXFLEX-7- series priced at $1500 which they say outperformed machines that cost more and features 15 program options and features a long platform to accommodate long strides.

The Nordic Track Elite 3200 treadmill priced at $1900 was also recommended and features an LCD TV built into the console. It also features a variety of workout options including a virtual trainer and voice prompts.

Happy Treadmilling!!!

Dog walking

Dog walkers get more exercise, recent studies show almost twice as much. If you want a great walking companion, instead of asking your neighbor, take your dog walking.

Your dog can be a great walking companion, your dog can be an inspiring trainer/coach, and your dog’s wagging tail and willingness to partner with you on your walk can be motivating. Your dog will really appreciate your walking program and be ready to walk whenever you are, unlike your family, friends and neighbors.

Hopefully your dog is trained to obey you so that your dog won’t be walking you. Commands of sit, down and heel are necessary for all dogs. Carry a pooper scooper or a plastic baggie for doggie cleanup. It’s easy to put the baggie on your hand, pick up what you need to and then turn the bag inside out and tie the end of the bag closed.

If you are going for a long walk, you may consider carrying a collapsible water dish, or even just a ziplock bag. Then share your water with your dog.

Does your dog walk you?

MSNBC, January 31, 2007 reports as follows:

Who’s Who's walking whom? Tips for training a dog Trying to keep your pooch on a tight leash? Dog behaviorist Tamar Geller offers advice on keeping your pet in step

We’ve all seen dogs dragging their owners down the street at the end of a leash, desperate to get to their favorite bush, fire hydrant or park bench so they can read the p-mails left by other dogs — and, of course, leave one of their own! And if you’re the owner of a dog that has a mind of his own when walking, you’re no doubt frazzled and frustrated, and you possibly dread this daily event.

Walking your dog is not just a way to meet your dog’s bathroom needs. In addition to being a great form of exercise for both of you, it’s also a fabulous way to establish and enhance your relationship. By following these simple steps, you and your dog can enjoy a safe, well-mannered and, most of all, fun walk each and every time.

Eliminate choke chains and prong collars. I believe devices that cause a dog pain, such as choke chains and prong collars, do not belong in dog training. Using painful tactics only teaches a dog to be fearful of our causing her pain rather than strengthening our relationship. There are better and more effective ways to communicate with her. We want our dog to want to be with us by our side — because we give her clear boundaries as well as constant praise and reward for the desired behavior.

Instead, use a flat collar and follow my method to ensure a stress and pain-free way to teach your dog to walk with you, all the while creating a deeper bond between you.

Make walking by your side a positive experience. Screaming “heel” or “no pull” at your dog does not work and is certainly not fun. Instead, randomly reward your dog with a yummie treat when he’s by your side as you reinforce his behavior with the word “close.” Don’t use the phrase “good dog” — because your dog has no idea what he did that was good, so how can he repeat it? Instead, acknowledge the behavior by naming and rewarding it.

Once your dog is consistently walking close to you, you can begin to give him “jackpots” — where you randomly reward him with a quick series of 5-6-7 treats, one after the other. He can always have “dinner on the go,” with you feeding him his treats along the way for walking correctly. You can also bring his favorite toy along and walk to the dog park: His reward for walking correctly, once you arrive, is that he gets to play with it and you!

Keep the same length of leash at all times. To keep your dog from pulling on his leash, you must teach him that he only has a certain length of leash available and that you’re in control of it. It’s a mistake to use a retractable leash in the teaching phase, giving him a longer leash anytime he wants it. Save the retractable leash for the everyday phase of walking, once he has learned how to walk correctly by your side and not pull you down the street.

When you hold the leash with your hand, it’s easy for your dog to pull away by forcing you to extend your arm. It’s also important that both your hands are free, assisting you in planting your body when he’s pulling. So wear a sturdy belt, slip the loop end of the leash around it, and fasten it snugly around your waist.

As your dog walks correctly down the street with you, remember to repeat the word “walk,” reinforcing his behavior.

Hold your ground when your dog pulls on the leash. When your dog begins to pull on her leash, stop, plant your feet, lower your center of gravity and hold your ground like a sumo wrestler. She must learn that the walk (what she wants) will only continue (her reward) if she is not pulling on her leash and on you. If your dog is a serious puller, start walking by a railing or fence that you can grab onto as you stop.

Resume walking only after your dog stops pulling on the leash. As soon as she backs up — even a little bit — creating some slack on the leash, resume the walk with the phrase “let’s walk.” The minute she starts to pull on the leash again, you must hold your ground as before, continuing only once she backs up and creates slack on the leash.

Constantly talk to and praise your dog along the way. This is a great way to keep him in tune with you and your pace. Just like a child, if you don’t pay attention to your dog, the message you give him is that he’s on his own and can do whatever he pleases. And when you ignore your dog as he’s walking correctly, and only give him attention when he’s walking incorrectly, he’ll be more prone to continue the unwanted behavior just so you’ll notice him! So stay focused on your dog during the walk and make calls on your cell phone at another time.

Most dogs respond very quickly to this method, and you will find that if you and everyone that walks your dog (don’t forget about the other family members and the dog walker) are consistent, you’ll soon look forward to the fun you’ll have on your walks together.

© 2007 MSNBC Interactive

Hope your walking is bring you as much personal satisfaction as mine is. I got my husband walking this week for the first time in years. Whether you find a walking companion or get a dog, whether you enjoy walking on a treadmill or enjoy the outdoors, whether you enjoy the solitude, listen to books or rock out to great music.

My two best pieces of walking advice are:

Listen to your body! If you are hurting, thirsty, overdoing, just listen. Your body will tell you, just learn to listen.

Own your walk! Make it Personal! Make it Yours! Do whatever it is that will make you feel satisfied and wanting to do it again.

Happy Walking!