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BOOT CAMP ABS
Charla McMillian, J.D., CSCS
[Fair Winds Press, MA 2005
ISBN: 1-59233-125-4]
REFERENCE CITATIONS
Support for the facts, claims, and science cited throughout the book are found below,
organized by chapter from the book and accompanied by either the quotation supported or a
general topic reference to facilitate searching.
ABOUT THE AUTHOR:
Marine Corps pull-ups - change to standards
Marine Corps Order 6100.3J w/Changes 1-3, TDE34/0574, 29 Feb
1988 Section 9a
ORIENTATION:
Tests of commercial ab training devices shows most are no more effective than
traditional exercises
Sternlicht E; Rugg S "Electromyographic analysis of abdominal muscle
activity using portable abdominal exercise devices and a traditional
crunch." J Strength Cond Res 2003 Aug;17(3):463-8
Bioelectrical Impedance Analysis (BIA) is extremely reliable except with the
extremely obese and the extremely lean, and BIA seriously underestimates body
fat in females who carry most of their excess weight in the lower body.
NIH Consensus Statement. "Bioelectrical impedance analysis in body
measurement" National Institutes of Health Technology Assessment
Conference Statement. December 12-14, 1994. Reported in Nutrition,
12(11-12); 749-62 1996 Nov-Dec
Kujawa, K. And Hodgdon, J.A. "Comparison of Circumference- and
Skinfold-Based Body Fat Estimation Equations" NHRC Publication
98-34, Naval Health Research Center, San Diego, California. - although
this test was designed to show that circumference testing using the Navy
standard was statistically comparable to the more popular skinfold caliper
and bioimpedance tests, part of the result indicated that all methods were
similarly as reliable as hydrostatic weighing.
Brodie, D, et al. "Body Composition Measurement: A Review of
Hydrodensitometry, Anthropometry, and Impedance Methods"
Nutrition, 14(3):296-310 1998 (specifically notes 168-201
BIA can also be affected by your body position, presence of metallic jewelry, body
temperature, use of oral contraceptives, and recent exercise.
Swan, PD and KE McConnell "Anthropometry and bioelectrical
impedance inconsistently predicts fatness in women with regional
adiposity" Med Sci Sports Exerc 1999 Jul; 31(7):1068-75
Gallagher, M., Walker, KZ, O'Dea, K "The influence of a breakfast meal
on the assessment of body composition using bioelectrical impedance"
European Journal of Clinical , 25(2):94-97 1998 Feb
Saunders, M.J. Blevins, J.E., Broeder, C.E. "Effects of hydration
changes on bioelectrical impedance in endurance trained individuals"
Medicine and Science in Sports and Exercise, 30(6):885-92 1998 Jun
Body Mass Index (BMI) guidelines, supported by the National Institutes for Health
(NIH) and the National Heart, Lung, and Blood Institute (NHLBI), are used to
identify individuals potentially at risk for obesity-related health problems and
premature death.
"Clinical Guidelines on the Identification, Evaluation, and Treatment of
Overweight and Obesity in Adults" National Heart, Lung, and Blood
Institute, National Institutes of Health. Available online at:
http://www.nhlbi.nih.gov/guidelines/obesity/ob_home.htm
The waist-to-hip ratio test (WtH) indicates where body fat is primarily located and
may be a good predictor of potential health risks. However, WtH does not
indicate percentage of body fat, may be even less reliable for determining the
distribution of body fat in obese individuals, and is difficult to determine without
assistance.
Egger, G "The case for using waist to hip ratio measurements in routine
medical checks" Med J Aust 1992 Feb 17;156(4):280-5
Tichet, J et al "Android fat distribution by age and sex. The waist to hip
ratio" Diabet Metab 1993 Mar-Apr;19(2):273-6
Zamboni, M et al "Evaluation of regional body fat distribution:
comparison between W/H ratio and computed tomography in obese
women" J Intern Med 1992 Oct; 232(4):341-7
Freudenheim, J et al "Accuracy of self-measurement of body fat
distribution by waist, hip, and thigh circumferences" Nutr Cancer
1991;15(3-4):179-86
MISSION START
The Concept
To fire up that metabolic furnace, you need aerobic exercise for twenty minutes to
an hour, continuously, on 3-5 days each week
"The Recommended Quantity and Quality of Exercise for Developing
and Maintaining Cardiorespiratory and Muscular Fitness in Healthy
Adults" American College of Sports Medicine, Position Stand, 1990
Aerobic exercise guidelines. Georgia State University, Department of
Kinesiology and Health, The Exercise and Physical Fitness [Web] Page,
March 4, 1998 Online at:http://www.gsu.edu/~wwwfit/
KNOWLEDGE
Briefing #1 Feeding Frequency
When your body doesn't get the fuel it needs (like when you starve yourself on
extremely low calorie or monotonous diets), you will simply lose your appetite
within 2-4 days.
Aesoph, L "Anorectic and Mood-Altering Effects of Ketosis During
Ketogenic Diets" J Naturo Med 1:1 (1990)
Rosen, J "Mood and appetite during minimal-carbohydrate and
carbohydrate-supplemented hypocaloric diets" Am J Clin Nutr 1985
Sep;42(3):371-9
Lappalainen, R et al "Hunger/craving responses and reactivity to food
stimuli during fasting and dieting" Int J Obes 1990 Aug;14(8):679-88
Frequent feedings are key to losing body fat while maintaining lean muscle mass.
Iwao, S, Mori, K. And Sato, Y. "Effects of meal frequency on body
during weight control in boxers" Scandinavia J of Med and Sci in
Sports 6:265-72 1996
Brainum, Jerry "When Eating is Anabolic" All-Natural Muscular
Development, vol. 34, 8 August 1997
Nutrient Purpose: Carbohydrates
Short-term studies have found that people do lose weight on [low carb] diets; but the
consensus from comparing these studies is that the weight loss comes from reducing total
calories over longer periods of time, not from reducing the carbs.
Bravata, DM et al, "Efficacy and safety of low-carbohydrate diets: a
systematic review" JAMA 2003 Apr 0; 289(14):1837-50
The brain relies on carbohydrate alone for fuel.
"Mapping Human Brain Function" U.S. Department of Energy, Office of
Science - News Archives updated March 2001 Available online at:
http://www.er.doe.gov/Sub/Accomplishments/Decades_Discovery/92.html
"Medical Encyclopedia: Glucose Test" Medline Plus the online health
information source from the U.S National Library of Health and the National
Institutes of Health. Update date: 11/3/2002 Available online at:
http://www.nlm.nih.gov/medlineplus/ency/article/003482.html
Davis, J.M. "Brain Fuel: Carbohydrates, Exercise, and CNS Function" Gatorade
SportsScience Institute 2002. Available online at:
http://www.gssiweb.com/sportssciencecenter
Studies show diminished short term memory performance with low blood glucose levels
after insufficient carbohydrate intake of only a few hours.
Wesnes, KA, et al "Breakfast reduces decline s in attention and memory over
the morning in schoolchildren" Appetite 2003 Dec; 41(3):329-31
Benton, D., Owens, DS "Blood glucose and human memory"
Psychopharmacology (Berl) 1993; 113(1):83-8
Bendon, D., Sargent J "Breakfast, blood glucose and memory"Biol
Psychol 1992 Jul;33(2-3):207-10
Greenwood, CE "Dietary carbohydrate, glucose regulation, and cognitive
performance in elderly persons" Nutr Rev 2003 May;61(5 Pt 2):S68-74
Fiber: The Carb Cousin
Dietary fiber helps even high-GI carbs and fats move more slowly through your digestive
system.
Cherbut, C et al "Involvement of small intestine motility in blood glucose
response to dietary fibre in man" Br J Nutr 1994 May;71(5):675-85
Bjorck, I et al "Food properties affecting the digestion and absorption of
carbohydrates" Am J Clin Nutr 1994 Mar;59(3 Suppl):699S-705S
Stephen, AM "Whole grains - impact of consuming whole grains on
physiological effects of dietary fiber and starch" Crit Rev Food Sci Nutr
1994;34(5-6:449-511
Fiber helps move waste from your colon without straining and helps prevent colon
cancer, diverticulitis, hernias, and varicose veins.
W Enker, M.D., F.A.C.S. "Dietary Fiber & Bowel Function" Continuum
Health Partners, Inc. Available online at: http://www.wehealny.org
Nutrient Purpose: Protein
Although your body can manufacture 11 of the amino acids required to make protein,
there are 9 that it cannot make and must get from food. The 9 essential amino acids,
those that the body cannot manufacture, are: isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan, valine, and histidine (in some people). Arginine is
also essential for children and for some adults for normal growth; some individuals may
also acquire a need for ornithine, cysteine, tyrosine, and taurine.
Laidlaw, S "Newer Concepts of the indispensable amino acids" Am J Clin
Nutr 1987 Oct;46)4):593-605
Sources of Protein
Some of the components of soy (isoflavones) are now suspected to actually increase the
risk of cancer in women, and another main ingredient (genistein) significantly drops the
testosterone concentration in male rats.
Willet, W et al "Postmenopausal estrogens - opposed, unopposed, or none of
the above." JAMA 2000; 283: 534-35
Burros, M. "Doubts Cloud Rosy News on Soy" New York Times, January
26, 2000
Strauss E. Et al. "Genistein exerts estrogen-like effects in the male mouse
reproductive tract." Mol Cell Endocrinol 1988; 25.144(1-2):83-93
Whey protein has been known for its health benefits since about 400 B.C. when
Hippocrates pointed them out.
Brink, W "Fighting Cancer with Whey" Life Extension Magazine. The
Life Extension Foundation Nov. 1997
Whey contains all of the essential amino acids, has been shown to prevent the formation
of cancer tumors and reduce the progress of existing tumors in both rats and humans,
improves immune function and helps fight infection, and lowers bad cholesterol.
McIntosh, G. Et al. "Dairy proteins protect against dimethylhydrazine-induced
intestinal cancers in rats" J Nutr 1995 Apr;125(4):809-16
Hakkak, R, et al "Diets containing whey proteins or soy protein isolate protect
against 7,12-dimethylbenz(a)anthracene-induced mammary tumors in female
rats" Cancer Epidemiol Biomarkers Prev 2000 Ja;9(1):113-7
Bounous, G, et al "Dietary whey protein inhibits the development of
dimethylhydrazine induced malignancy" Clin Invest Med 1998 Jun;
11(3):213-7
Kennedy, RS, et al "The use of whey protein concentrate in the treatment of
patients with metastatic carcinoma: a phase I-II clinical study" Anticancer
Res 1995 Nov-Dec;15(6B):2643-9
Bounos, G et al "The immunoenhancing property of dietary whey protein
concentrate" Clin Invest Med 1988 Aug;11(4):271-8
Zhang X. Et al "Lowering effect of dietary milk-whey protein v. casein on
plasma and liver cholesterol concentrations in rats" Br J Nutr 1993
Jul;70(1):139-46
Those who do not consume any animal sources of proteins (i.e., vegans) may have diets
deficient in zinc, iron, calcium, and vitamin B-12
"Position of the American Dietetic Association and the Canadian Dietetic
Association: Nutrition for physical fitness and athletic performance for
adults." The American Dietetic Association, 1998
High Protein Fads
If you enlisted in one of the low-carb-diet-with-a-name cults, you've pretended that
dizziness, nausea, fatigue, bad breath and losing water weight and lean muscle instead of
body fat are positive things.
Yancy, WS, et al "A low-carbohydrate, ketogenic diet versus a low-fat diet to
treat obesity and hyperlipidemia: a randomized, controlled trial" : Ann Intern
Med 2004 May 18;140(10):769-77
Some side effects of quack diets which supply too much protein and eliminate adequate
supplies of other nutrients:
- Not enough energy to train hard. So you can't take advantage of the faster metabolism
that would normally come from improving your physique
Riley R "Popular weight loss diets: health and exercise implications" Nutr
Aspects of Exer Clinics in Sports Med Vol. 18, No. 3 Jul 1999
Maughan R et al "Diet composition and the performance of high-intensity
exercise" J Sports Sci, 15(3):265-75 1997 Jun
- It's possible to strain your kidneys, poison your blood, and become susceptible to
cancers and other kidney diseases, especially if you have any compromised kidney
functioning as is estimated for 1 in 4 Americans
"American Kidney Foundation Warns About Impact of High-Protein Diets on
Kidney Health" American Kidney Fund News Release, April 25, 2002.
Available online at:
http://www.kidneyfund.org/AboutAKF/Newsroom_020425.htm
Goldfarb, DS., Coe, FL "Prevention of recurrent nephrolithiasis" Am Fam
Phys 1999 Nov 15;60(8):2269-76
Knight, EL, et al "The impact of protein intake on renal function decline in
women with normal renal function or mild renal insufficiency" Ann Intern
Med 2003 Mar 18;138(6)460-7
Handa, K., Kreiger, N "Diet patterns and the risk of renal cell carcinoma"
Publ Health Nutr 2002 Dec; 5(6):757-67
Rao, GN "Diet and kidney diseases in rats" Toxicol Pathol 2002 Nov-Dec;
30(6):651-6
- Recent studies confirm that people on high protein, carb restricted diets lose weight at
the same rate or VERY slightly faster than those on other diets -- for up to six months.
But after a year they lose no more weight than subjects on other restricted calorie diets;
they do not have lower levels of bad cholesterol (in fact, in some cases, higher); and they
gain just as much of the weight back as those on every other fad diet when they can no
longer sustain the ridiculous regimen.
Brehm, BJ et al "A randomized trial comparing a very low carbohydrate diet
and a calorie-restricted low fat diet on body weight and cardiovascular risk
factors in healthy women" J Clin Endocrinol Metab 2003 Apr; 88(4):1617-23
Layman, DK, et al "A reduced ratio of dietary carbohydrate to protein
improves body composition and blood lipid profiles during weight loss in adult
women" J Nutr 2003 Feb; 133(2):411-7
Dansinger, ML, et al "One year effectiveness of the Atkins, Ornish, Weight
Watchers, and Zone diets in decreasing body weight and heart disease risk."
Presented at American Heart Association Scientific Sessions, November 12, 2003
Orlando, FL
Samaha, FF, et al "A low-carbohydrate as compared with a low-fat diet in
severe obesity" N Engl J Med 2003 May 22;348(21):2074-81
Meckling, KA, et al "Comparison of a low-fat diet to a low-carbohydrate diet
on weight loss, body composition, and risk factors for diabetes and cardiovascular
disease in overweight men and women" J Clin Endocrin Metabol
Volek, JS, et al "Comparison of a very low-carbohydrate and low-fat diet"
J Am Coll Nutr 2004 Apr; 23(2):177-84
Starting any training session without enough glycogen loaded in your muscles (because
your new fad diet doesn't let you eat enough carbs), your body will take some of the
energy it needs from its protein supply Since the most accessible protein is now part of
the very muscles you need to use when training, you'll actually burn some of that muscle
tissue, along with the protein you recently consumed, for fuel.
Maughan, R "Diet composition and the performance of high-intensity
exercise" J Sports Sci 1997 Jun;15(3):265-75
If your body has to switch from running on carbs to running on protein, it cannibalizes
lean muscle rather than sacrifice vital organ functioning on insufficient energy from
carbohydrate.
Coyle, E "Substrate utilization during exercise in active people" Am J
Clin Nutr 1995;Apr;61(4 Suppl):968S-979S
Hargreaves,M "Carbohydrates and exercise" J Sports Sci 1991 Summer; 9
Spec No: 17-28
Burke, L et al "Carbohydrate and exercise" Curr Opin Clin Nutr Metab
Care 1999 Nov; 2(6):515-20
Briefing #3
Nutrient Purpose: Fats
Increasing fat intake without maintaining adequate carb stores, will hurt your training
performance; you won't have the physical energy to keep working for long.
Helge, J "Interaction of training and diet on metabolism and endurance
capacity during exercise in man" J Physiol (Lond) 1996 Apr 1; 492 (Pt 1):
293-306
Consuming monounsaturated fats and eliminating saturated fats helps raise HDL levels
and lower LDL.
Nolte, LJ et al "Effect of dietary fat reduction and increased aerobic exercise
on cardiovascular risk factors" Clin Exp Pharmacol Physiol, 24(11):901-3
1997 Nov
Although short term studies show positive training effects and a lack of increased cardiac
risk with higher fat intake, these tests have been done on highly trained, very active
individuals who showed no signs or family history of obesity.
Dietschy, JM "Dietary fatty acids and the regulation of plasma low density
lipoprotein cholesterol concentrations" J Nutr, 128(2 Suppl):444S-448S 1998
Feb
Leddy, J et al. "Effect of a high or low fat diet on cardiovascular risk factors in
male and female runners" Med Sci Sports Exer 29(1): 117-25 1997
Pendergast, DR et al "The role of dietary fat on performance, metabolism, and
health" Am J Sports Med, 24(6 Suppl): S53-8 1996
J'equier, E "Response to and range of acceptable fat intake in adults" Eur
J Cin Nutr, 53 Suppl (1): S84-8; discussion S88-93 1999 Apr
Goedecke, J et al "Metabolic adaptations to a high fat diet in endurance
cyclists" Metabolism, 48(12):1509-17 1999 Dec
Brown, R and CM Cox "Effects of high fat versus high carbohydrate diets on
plasma lipids and lipoproteins in endurance athletes" Med Sci Sports Exer,
30(12):1677-83 1998 Dec
Studies done on overweight subjects show an increase in the levels of LDL cholesterol
with low carb, high protein/high fat diets
Hoppeler, H et al "Muscle structure with low- and high-fat diets in
well-trained male runners" Int J Sports Med, 20(8):522-6 1999 Nov
Volek, JS, et al "An isoenergetic very low carbohydrate diet improves serum
HDL cholesterol and triacylglycerol concentrations, the total cholesterol to HDL
cholesterol ratio and postprandial pipemic responses compared with a low fat diet
in normal weight, normolipidemic women." J Nutr 2003 Sep;133(9):2766-61
Sharman, MJ, et al "Very low carbohydrate and low-fat diets affect fasting
lipids and postprandial lipemia differently in overweight men" J Nutr 2004
Apr;134(4):880-5
Briefing #4
Staying Hydrated
Percentage of major body parts that is water**
Sources: Colgan, M "Optimum Sports Nutrition" Advanced Research Press NY 1993
Multi-Pure Drinking Water Systems, Las Vegas, NV
http://www.multipureco.com
Phosphoric acid found in many sodas may lead to kidney stones
Jacobsen, Michael F, Ph.D. "Liquid Candy: How soft drinks are harming Americans'
health" Center for Science in the Public Interest, Available online at: http://www.cspinet.org/sodapop/liq
uid_candy.htm
Briefing #5
Nutrient Balance: How Much Do You Need
RDA guidelines typically recommended too many calories for most people's activity levels
(2200 calories a day for adult females and 2900 calories a day for males), miniscule amounts
of protein (8-9% of total caloric intake), far too much fat (30% of total calories), and high
carbs regardless of activity level (about 61%).
1989 Recommended Dietary Allowances (RDA) 10th Edition , National Academy
of Sciences. National Academy Press, Washington, DC 1989
"RDA should not be confused with requirements for a specific individual."
Recommended Dietary Allowances. Food & Nutrition Board, Washington, D.C.: National
Academy of Sciences, 1980: 1
The old RDA listed the minimum amount of specific nutrients needed to prevent nutritional
deficiencies in population groups; the new DRI shows the minimum amounts necessary to
prevent chronic disease along with estimated safe upper limits for daily intake.
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids,
Cholesterol, Protein, and Amino Acids (Macronutrients) (2002) Food and Nutrition
Board (FNB), Institute of Medicine (IOM) available online at: http://books.nap.edu/books/0309085
373/html/
"Recommended Dietary Intakes" from "Recommended Dietary
Allowances" National Academy of Sciences, Wash., D.C. 1997
http://www.nas.edu/new
"Frequently Asked Questions About the DRIs" National Academy of Sciences,
Wash., D.C. 1999 http://www.nas.edu/new
Calculating Total Caloric Requirements
Estimate your energy requirements using a standard formula, called the Harris-Benedict
formula The Harris-Benedict formula was developed in 1919 under the direction of renowned
chemist Francis Benedict at the Nutrition Laboratory of the Carnegie Institution of
Washington in Boston, MA. It remains one of the most common methods for calculating
energy expenditure rates for clinical and research purposes.
Sources: J Am Diet Assoc 1998; 98:439-45 and biography of Francis Benedict
Available online at:
http://www.sportsci.org/news/history/benedict/benedict.html
You lose protein through sweat, the death of red blood cells, and your body's own need for
more energy when you train.
Lemon, PW "Protein and exercise: update 1987" Med Sci Sports Exerc, 19(5
Suppl): S179-90 1987 Oct
Lemon, P "Effects of exercise on dietary protein requirements" Int J Sports Nutr,
8(4):426-47 1998 Dec
Once you're in training, you need more protein than the minimum requirements to stay alive.
Lemon, P "Is increased dietary protein necessary or beneficial for individuals with a
physically active lifestyle?" Nutr Rev, 54(4 Pt 2):S169-75 1996 Apr
Tipton, K and RR Wolfe "Exercise-induced changes in protein metabolism" Acta
Physiol Scand, 162(3):377-87 1998 Mar
Sparkman D "Bodybuilders need more protein" article for All Natural Muscular
Development Magazine, vol. 34, No. 9 Sep 1997
[The recommended target requirements] are based on averages of the lowest amounts of
protein that have been shown to adequately support combined strength and endurance
athletes.
Lemon P "RDA for protein inadequate with exercise" Int J Sports Nutr,8:426-47
1999
Lemon P "Effects of exercise on dietary protein requirements" Int J Sports Nutr,
8(4):426-47 1998 Dec
The formerly obese who have lost the weight don't appear to use fat efficiently, so they
continue to store more of the fat they eat.
Golay A and E Bobboni "The role of dietary fat in obesity" Int J Obes Relat Metab
Disord, 21 Suppl 3:S2-11 1997 Jun
Shick S et al "Persons successful at long-term weight loss and maintenance continue to
consume a low-energy, low-fat diet" J Am Diet Assoc, 98(4):408-13 1998 Apr
Data from National Weight Control Registry, University of Colorado Center for Human
Nutrition, University of Colorado Health Sciences Center web site:
http://www.uchsc.edu/nutrition/nwcr.htm
Consume no more than 15% of your daily calories from fat and work to reduce or eliminate
the saturated fats.
J'Equier E "Response to and range of acceptable fat intake in adults" Eur J Clin
Nutr, 53 Supl 1:S84-8 1999 Apr
Colgan, M "Optimum Sports Nutrition"
[Most recreational athletes'] carb requirements add up to approximately 50-65% of their total
target calories, which is important for maintaining proper brain and muscle functioning while
fueling training efforts.
MacDonald, I "Carbohydrate as a nutrient in adults: range of acceptable intakes"
Eur J Clin Nutr 1999 Apr;53 Suppl 1:S101-6
Colgan, M "Optimum Sports Nutrition"
Food Labelling - Nutrition Facts Chart
U.S. Food and Drug Administration, Office of Nutritional Products, Labeling, and Dietary
Supplements. Food labeling information. Available online at:
http://www.cfsan.fda.gov/~dms/foodlab.html
Briefing #6
Dietary Supplements
Vitamin "O" Hoax
http://www.healthnbeauty.com/vito.htm
(web site advertising Vitamin O)
Note: web site now also cites a 1999 "study" by John Heinerman, Ph.D. who
publishes the result of a single 6-month study of this saline solution showing
miraculous results. The study was allegedly performed on a group of 60 anemic
members of a North American religious group called the "Hutterian Brethren," a
colony that apparently shuns the outside world. The study is purported to demonstrate
- once and for all - that "Vitamin O" increases oxygen supplies in the blood while
improving energy levels, alleviating anemia, improving mental cognition, and
generally restoring hope in those who have suffered a host of ailments. The "study"
was funded by the company that distributes "Vitamin O" (Staff of Life d/b/a R-Garden,
Inc. of Palm Beach,FL). Neither the "Vitamin O" study nor anything else ever
published by Dr. Heinerman could be located in any any peer reviewed journal
Federal Trade Commission (FTC) News Release May 1, 2000 "Marketers of 'Vitamin
O' Settles FTC Charges of Making False Health Claims."
Federal Trade Commission v. Rose Creek Health Products, et al Consent Decree
Civ. No. CS-99-0063-EFS Apr. 28, 2000 Wash.
2/18/2005 - U.S . Food and Drug Administration Warning Letter #SEA 05-14 -
warns manufacturers of "Vitamin O" to stop making unsubstantiated claims about the
products, to correct the false or misleading labelling of the products, and to immediately
cease distribution of these violative products. FDA cites label and "testimonial" claims that
the company's products have been responsible for everything from clearing skin infections
to curing hepatitis, lung cancer, and cataracts . . . among others.
http://www.fda.gov/foi/warning_letters/g5187d.htm
Real ginseng does help boost athletic performance, energy levels, endurance, brain power,
and physical recovery.
D'Angelo L, et al "A double-blind, placebo controlled clinical study on the effect of
standardized ginseng extract on psychomotor performance in healthy volunteers." J
Ethnopharmacology 1986: 16:15-22
Avakian, EV, Sugimoto BR. "Effect of panax ginseng on energy substrates during
exercise" Fed Proc 1980:39:287
Dorling E, et al "Do ginsenocides influence performance. Results of a double-blind
study." Notabene Medici 1980: 10:241-46
Ziemba, AW et al "Ginseng treatment improves psychomotor performance at rest and
during graded exercise in young athletes" Int J Sport Nutr 1999 Dec;9(4):371-7
Controlled studies have shown legitimate and promising effects of ginseng supplementation
using real ginseng herb standardized to deliver 200 mg per day of the effective ingredient,
known as ginsenosides.
D'Angelo L, et al "A double-blind, placebo controlled clinical study on the effect of
standardized ginseng extract on psychomotor performance in healthy volunteers." J
Ethnopharmacology 1986: 16:15-22
One analyst tested 54 "ginseng" products from store shelves and found that nearly 60%
contained only small amounts - if any - ginsenosides.
Tyler VE. The New Honest Herbal. George F. Stickley, Philadelphia 1987
The internationally renowned Colgan Institute for Sports Nutrition got similar results from
several brands of "ginseng" tea.
Colgan, M "Optimum Sports Nutrition"
Random tests of 18 [ginseng supplement] products found 2 of them high in contaminants or
far less of the active ingredient than labeled.
Results of ConsumerLab.com testing of Asian & American Ginseng Products. Available
(by subscription) online at: http://www.consumerlab.
com/results/ginseng.asp#results
The government is currently working to develop a more informative system [than the
discontinued Adverse Events Reports) for presenting reliable information on dietary
supplements)
U.S. Food and Drug Administration, Center for Food Safety and Applied Nutrition, August
29, 2002. Available online at: http://vm.cfsan.fda.gov/%7Edms/aems
.html
RECRUIT FIELD JOURNAL
FITNESS TEST SCORING INSTRUCTIONS
Height/Weight Chart
The American Heart Association and National Institutes of Health identify a major problem
with [the higher ranges of acceptable body weight contained in the 1983 revisions of the
Metropolitan Life Insurance Company's weight standards for men and women]: "such
increased body weight may contribute to high blood pressure, hypercholesterolemia, and
glucose intolerance or similar risk factors, apart from the impact of weight on mortality."
Health Implications of Obesity. NIH Consensus Statement Online 1985 Feb 11-13;
5(9):1-7. http://consensus.nih.
gov/cons/049/049_statement.htm#4_What_Ar
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