That's Fit

The nutritional supplement industry is an economic juggernaut, one that continues to thrive even during these tougher financial times. Unlike prescription medications, supplements do not have to undergo a vetting process by the FDA, which serves to explain why manufacturers are able to make many unsubstantiated claims with relative impunity.

Does this mean that all supplements are worthless? I certainly wouldn't go as far as to say that. What I would say, however, is that it is wise to speak with a medical professional before taking a supplement to find out: a) If it is safe for you to take it, and b) If it will help you achieve your specific health and fitness goals. In efforts to expedite that conversation (doctors are busy people), at least narrow your options down to supplements that have shown promise in peer-reviewed studies.

Here are 5 of them:

5 - Protein Shake. While it's entirely possible to get enough daily protein from your regular diet, it's sometimes quite difficult to do so. Protein shakes provide you with a convenient and tasty way to get at least 20-25 grams of protein and a substantial amount of amino acids with each serving.

A growing body of evidence suggests that DHA (a type of omega-3 fatty acid) and a diet rich in fruits and vegetables can reduce the risk of developing dementia or Alzheimer's disease.

A recent study published in the journal Neurology summarized the findings of a four-year study of over 8,000 French men and women age 65 and older. The study suggests that daily consumption of fruits and vegetables greatly reduces the chances of dementia from all causes. Moreover, the study also suggests that weekly fish consumption -- fish is high in DHA -- was also associated with a reduced risk of dementia from all causes, including Alzheimer's disease in people who lack a specific genotype (apoE4) that, in and of itself, is a risk factor for developing Alzheimer's.

Most people have no issue eating fruits and vegetables, but not everyone enjoys fish. Fortunately, there are several other ways to still get DHA in your diet, including nutritional supplementation and healthy fortified foods.

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Few health foods can be found in the junk food aisle of your local grocery store. But there is one healthy item to be had in the seemingly endless sea of stuff that's bad for you. I'll give you a hint: it comes in little tins. Give up yet? Next time you're not sure what to pick up for a quick a delicious snack, nuts are your best bet.

But wait a second, you say. Aren't nuts high in fat? And salt? And calories? The answers to those questions are yes, yes and yes, but don't be too quick to write nuts off -- I'll tell you why.

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Flax is an ancient crop (it was used as a food source in 3000 BC!) but there's nothing outdated about it's benefits. Perhaps you've heard of the many, many benefits of flax? If not, well, I'll tell you right now: It's really good for you.

How good? Here's just a short list of ailments it can help ward off: Cholesterol, cancer, constipation, diabetes, heart disease, menopause, inflammation and depression. And it's no surprise -- Flax contains all-important omega-3 fatty acids, as well as a special thing called lignans. Lignans act like antioxidants and have anti-tumor properties. And that's not all: Flax has fiber, which, in addition to helping you lower your cholesterol and risk of heart disease, helps keep you ... well, regular.

Good news: Trans fats are linked to breast cancer risk. Why is this good? Two reasons. One, it unravels another bit of the mystery surrounding why people get cancer. Two, it gives us more reason to ditch trans fats from our diets.

We already know trans fats are artery-cloggers. That's why they're being phased out of various foods. Now researchers suspect they cause breast cancer too.

Women with the highest blood levels of trans-fats had about twice the risk of breast cancer compared to women with the lowest levels, say the findings of a study published in the American Journal of Epidemiology. We'd all be wise then to limit our consumption of processed foods, the source of trans-fatty acids. Trans-fats are mostly found in cooking fats, baked goods, snacks, and a variety of other prepared foods.

Interestingly, this study found women with higher levels of omega-3 fatty acids -- the good stuff, found in fish such as salmon, walnuts, and leafy green vegetables -- were not any less likely to have breast cancer. So the mystery continues. And all we can do is the best we can, with the information we have. See how good you're doing with this AOL Body cancer quiz.

The benefits of omega-3 fatty acids are many. From reducing cholesterol to improving cognitive function, a body of research suggests that the stuff is just plain good for your health. But, it couldn't possibly also benefit your social life, could it? Think again, say researchers from the University of Toronto.

According to a small side-bar article in the British edition of Men's Health magazine, the U. Toronto researchers based their study on how omega-3 affects the physical manifestations of social awkwardness. What they found is that the healthy fatty acids may actually help a person keep from sweating excessively, feeling anxious, and blushing when meeting someone for the first time.

Fortunately, omega-3 can be found in many food sources that do not cause your breath to smell like fish. Otherwise, all its help in keeping you socially confident could go out the window once you open your mouth.

Fish can make for a tasty meal, but there exists a wide range with respect to which varieties are healthier than others. Fortunately, the folks at Men's Health offer up a simple, single-serving explanation of which fish should make it onto your dish, and which should be tossed back into the water.

Wild Alaskan Salmon: 1,253mg of Omega-3, 18g of protein, Low level of contaminants.

Rainbow Trout: 838mg of Omega-3, 18g of protein, Low level of contaminants

Pacific Halibut: 444mg of Omega-3, 18g of protein, Low level of contaminants

Farmed Catfish: 391mg of Omega-3, 13g of protein, Moderate level of contaminants

Yellowfin Tuna: 207mg of Omega-3, 20g of protein, Medium level of contaminants

Farmed Salmon: 1,705mg of Omega-3, 17g of protein, High level of contaminants

Mahi Mahi: 104mg of Omega-3, 16g of protein, Low level of contaminants

Swordfish: 701mg of Omega-3, 17g of protein, High level of contaminants

Atlantic Cod: 166mg of Omega-3, 15g of protein, Medium level of contaminants

**Contaminants level based on Environmental Defense's analysis of mercury and PCB data

Let me guess: When pain hits, you hit the bottle. The bottle of pain killers, that is. Don't feel bad--we all do it. But it's become such an automatic reaction that I think its time we stopped to wonder if there is any other more natural options to cure the pain that ails us.

I know what you're thinking: if it comes from the earth, how effective can it be? Well, keep an open mind give these natural remedies a try first next time you have a headache:

• Willow Bark: This natural remedy has been used for years, and before the days of conventional drugs was used to ease the pain of child birth.
  
• Capsaicin: It's usually found in chili but apply capsaicin cream to an injury can relieve pain.
  
• Ginger: Ginger's active ingredients work much in the same way that capsaicin does, and it can soothe an upset tummy too.
  
• Omega-3s: These wonder nutrients have been shown to help fight off chronic pain and inflammation.
  

Want to know more? Check out Mark's Daily Apple for more natural remedies and a detailed explanation of each.

There was always that ONE dog that lived in your neighborhood when you were a kid. You know, the dog that was more K-19 than K-9, a veritable killing machine designed to destroy the lives of elementary school kids who dared step foot near their owner's property. Or, at least it seemed that way. One thing was for sure, though, that dog was aggressive, and steering clear of him sometimes meant the difference between a leisurely walk home from school and a mad dash for survival. But what is it that made that dog aggressive while so many other dogs are very friendly? According to researchers in Italy, it may be related to something that also makes some humans more aggressive.

Scientists posit that a deficiency in EPA and DHA, both of which are components of omega-3 fatty acids, may cause certain dogs and certain humans to act somewhat aggressively. Research from a number of studies, including those published in the Journal of Clinical Investigation, suggests that EPA and DHA play an important role in behavior and impulse control in humans, something that the recent Italian study found may also be the case for dogs.

While external factors certainly play a role in shaping a person's behavior (as well as a dog's), this research provides an interesting theory for the nature side of the perennial nature vs. nurture argument.

There are many known benefits of omega-3 fatty acids, including, but not limited to, improved brain function, reduced risk of heart disease, improved vision, and helping to maintain a healthy immune system. There are also many known sources of omega-3; from many types of fish to dark green vegetables and walnuts. What isn't as readily known, however, is that there are actually three components of this healthy fatty acid: EPA, AHA, and DHA. For this post, we'll focus on the last of these three.

DHA, or docosahexaeonic acid ... so, let's stick with DHA, offers many health benefits all on its own, which is why it has grown to become a popular nutritional supplement. DHA plays a particularly crucial role in brain development and function. DHA has been shown to ...

• Impact the brain's structure and signaling systems;
• Promote nervous system development and optimal memory function;
• Prevent age-related memory decline; and,
• Its deficiency may be linked to a number of psychiatric disorders, such as depression.

As mentioned, DHA is available in supplement form, but this is not necessary if you are already eating a diet rich in omega-3.

Certain words carry very specific connotations. "Healthy," for example, lends itself to more positive images of proper diet and nutrition. People running, jumping, skipping, eating an egg whites breakfast with Bruce Jenner -- that sort of thing. But, sometimes the connotation of a word can mislead people, especially when it comes to the word "Fat."

In the quest to maintain a healthy lifestyle, it seems entirely logical to avoid eating fat. Why? Because we automatically associate the word Fat with (big surprise here) Fat. You eat fatty foods, it makes you fat. Right? Um...no. Wrong. Very wrong, in fact.

Sure, chowing down on foods full of trans-fats is in no way, shape or form healthy eating. If it was, I would be at KFC right now ordering a heaping helping of fried chicken and macaroni and cheese. And, many other saturated fats can have a detrimental effect on cholesterol levels and hamper arterial function. But, not all fats are bad. Not all fats will make you fat. Some can actually help make you skinny.

Monounsaturated fats are the good cops in this good cop/bad cop routine that fats have going. They are the fats that will help clear your arteries, be burned as energy, and help you feel more full. Examples of foods containing monounsaturated fats are extra virgin olive oil, avocados, fish, and most nuts. Bear in mind, however, that all things must be done in moderation -- including the consumption of these good fats. So, a good idea is to snack on these foods in between meals (except for the fish, only because carrying around a ziplock bag full of herring will make you look weird -- so, save the fish for meals).

Stressing out? Join the club. It seems that the more connected, the more wired, the more -- well, let's face it -- available we become, the more easily agitated we become. Some of it probably has something to do with what I just mentioned; how we can be reached by phone, fax, email, or carrier pigeon at almost any moment of the day. However, some can possibly be attributed to a deficiency in heart-smart omega-3s.

Found in cold water fish, Omega-3 (DHA) is an essential fatty acid, known to help the heart and aid in weight control. In addition to its known benefits is a discovery recently made by scientists at Toyama University in Japan. Based on their findings, a correlation was found to exist between people with low levels of DHA and violent tendencies. It appears that DHA has a direct relationship to a person's ability to control hostility during times of mental stress. And, as soon as that word (Stress) pops-up, you know that it means that our hearts are suffering, as well.

So, until an actual Chill Pill is invented, you may want to talk to your doctor about trying omega-3 supplements, or take measures to consume a healthy amount through your food choices.

Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

We spent much of 2007 reviewing all sorts of Super Foods -- click here for all previous You Are What You Eat Super Food posts -- and now that we're barreling quickly into 2008, heres' a handful of super items -- some old; some new -- that are sure to get lots of attention.

Probiotics

Look for labels advertising live and active cultures and you'll get yourself some health-enhancing organisms. Found primarily in yogurt and fermented dairy products, these will help you maintain a healthy digestive tract and may even ward off cancer.

Vitamin D

Vitamin D strengthens bones and prevents and treats muscle weakness, gum disease, diabetes, insulin resistance, arthritis, multiple sclerosis, hypertension, and certain cancers. Too much vitamin D can be toxic over time, though, so keep your daily intake under 2000 IU. Look for D to emerge as the vitamin of the year.

The Omega-3 Fatty Acid DHA

This omega-3 is not only good for the heart -- it can also improve mood, mental function, and vision and can cut your risk for certain cancers, dementia, and Alzheimer's disease. Try for two weekly servings of fatty fish (salmon, herring, mackerel, sardines) or 200 milligrams daily from supplements or fortified foods.

Nuts

Make it just a handful several times per week and nuts are a good thing. They can help cut your heart disease risk by as much as 39 percent and can lower your cancer and diabetes risk.

Curry Power

Curry powder contains the goods to help the brain get rid of amyloid plaques, which are associated with Alzheimer's disease. Curry's compounds also boost immunity.

For a while now, people have known about the many health benefits of omega-3 fatty acids. From lowering bad (LDL) cholesterol and raising good (HDL) cholesterol to helping to slim down a waistline, omega-3 seems to be the nutrient of the moment. But, studies have uncovered yet another benefit of this heart-healthy compound (which is found in fish, but is also available in pill form): its ability to assist with chronic pain.

In tests, omega-3 produced pain reduction results on par with ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs). When people suffering from neck and back pain replaced their daily NSAIDs with 1.2 grams of omega-3 fish oil for 10 weeks, 60 percent reported feeling better. What's more, 59 percent stopped taking their prescription or non-prescription pain medication altogether.

Omega-3 contains EPA and DHA, which are converted into prostaglandins -- compounds that have been shown to fight inflammation. So, if you're back or neck are feeling a little sore, your solution may not be in your medicine cabinet, but may instead be at your local seafood market.

If you're an expecting mother, you may be interested in a new study out of the University of Connecticut and Louisiana State University on the potential benefits of supplementing with DHA during pregnancy. According to the findings of the study, which were published in the American Journal of Clinical Nutrition, consuming DHA (a naturally-occurring fatty acid derived from fish oil) while carrying may boost an infant's problem-solving skills during the first year of life.

In the study, 29 pregnant women were randomly assigned to one of two groups: Group A - who were given cereal-based snack bars that contained 300mg of DHA, and Group B - who were given cereal-based snack bars that did not contain the fatty acid. On average, the mothers ate five cereal bars per week.

After the babies of mothers from both groups were born, their intelligence and problem-solving skills were tested nine months later by the researchers. The infants born to the mothers who at the DHA-fortified cereal bars demonstrated signs of possessing better problem-solving skills.