Dr. Oz that is! He has six easy steps that can improve your mood and your health and help you feel and look great---it takes baby steps to change yourself. If you make major changes, upset your balance, you will probably end up right back where you were in a month. Check out these tips and find changes that work for you every day, so you can make them a part of your life!
1. Learn your numbers. Your waist size, the most important one, should be half of your height or less. Body fat in your middle can have many negative healthy effects.
2. Play with your kids (or your pets). They burn tons of calories wiggling, jumping and dancing. Your ultimate goal: To raise your heart rate, meaning you're feeling breathy but not gasping for breath.
3. Lose the white foods. Cutting out white rice, pasta, sugar and flour cuts out the toxic sugars that damage your liver. Look at your grocery store like it's a pharmacy. The more natural color in your diet, the better.
4. Up your vitamin D intake. Our ancestors got thousands of units of vitamin D from the sun, but today we're not getting nearly enough. This nutrient is key for strengthening our immune system and bones and reducing the risk of cancer and heart disease. Get about 1,000 IUs a day by taking a supplement.
5. Hop in bed. Regular sexual intimacy prolong life expectancy. Plus, lack of intimacy can derail a relationship. Carve out time for romance at least once a week.
6. Find time for you. Especially moms who tend to put themselves second, but we all need time to recharge too!
We have hit some of these topics in past posts, but a little reminder is always good! If you are struggling to get going or to keep going, choose one and work on that for a week, than add another!
Let me know how I can help you!
Showing posts with label Vitamin D. Show all posts
Showing posts with label Vitamin D. Show all posts
Monday, February 15, 2010
Monday, November 2, 2009
Vitamin D
Did you know how important Vitamin D is?
Low Vitamin D levels have been associated with increased incidence of Cancer, Heart Disease, Multiple Sclerosis, High Blood Pressure, Depression, Schizophrenia and even Autism. A lot of the research is based on higher incidence of these health issues in areas with less sunlight in the winter months...a combo of the angle of the sun and the cold weather.
Your body can make Vitamin D, but only in the presence of sunshine. This is affected by: where you live on the planet...if you live in northern USA or anywhere in Canada the angle of the sun is too low for 5 months of the year to allow for Vitamin D synethesis, plus it is probably too cold to have short sleeves on anyway; we spend a lot of time indoors working, learning, playing; we wear sunscreen which inhibits the UVB rays from reaching our skin; the older we are the less we are able make; we are overweight and as Vit D is fat soluble it tends to sit in the fat rather than being available for use by our body...we tend to avoid too much sun for so many reasons that we limit this natural production.
Solutions: Spend 20 minutes in the sun every day or supplement. Vitamin D is in milk, orange juice (which states added D), fatty salmon, mackerel and other fatty fish. Vitamin D3 is recommended, also seen as cholecalciferol on the back of the label. A maintenance level is 2,000U a day for adults, 7,000U for nursing mamas, 5,000U for elderly and heavier adults. You can even get a blood test to see where your blood levels are to start as the goal is to keep your blood level at 50-60 ng all the times.
Vitamin D deficiency has also been related to muscle power and force and can affect the various ways muscles work!
Reference: Whitcomb, John E.,Vitamin D: An Introductory Guide. AFAA CEU Express. July 2009
Low Vitamin D levels have been associated with increased incidence of Cancer, Heart Disease, Multiple Sclerosis, High Blood Pressure, Depression, Schizophrenia and even Autism. A lot of the research is based on higher incidence of these health issues in areas with less sunlight in the winter months...a combo of the angle of the sun and the cold weather.
Your body can make Vitamin D, but only in the presence of sunshine. This is affected by: where you live on the planet...if you live in northern USA or anywhere in Canada the angle of the sun is too low for 5 months of the year to allow for Vitamin D synethesis, plus it is probably too cold to have short sleeves on anyway; we spend a lot of time indoors working, learning, playing; we wear sunscreen which inhibits the UVB rays from reaching our skin; the older we are the less we are able make; we are overweight and as Vit D is fat soluble it tends to sit in the fat rather than being available for use by our body...we tend to avoid too much sun for so many reasons that we limit this natural production.
Solutions: Spend 20 minutes in the sun every day or supplement. Vitamin D is in milk, orange juice (which states added D), fatty salmon, mackerel and other fatty fish. Vitamin D3 is recommended, also seen as cholecalciferol on the back of the label. A maintenance level is 2,000U a day for adults, 7,000U for nursing mamas, 5,000U for elderly and heavier adults. You can even get a blood test to see where your blood levels are to start as the goal is to keep your blood level at 50-60 ng all the times.
Vitamin D deficiency has also been related to muscle power and force and can affect the various ways muscles work!
Reference: Whitcomb, John E.,Vitamin D: An Introductory Guide. AFAA CEU Express. July 2009
Too many distractions, not enough time for exercise!
It is amazing how you can have plans to get to the gym and three days later (sometimes two weeks later), you still haven't made it. Husband working, kids are sick, dogs need walking, no groceries in the house, house needs cleaning, it's Halloween...it is amazing the number of excuses I can come up with! The biggest issue for a lot of people at this time of year is weather and health!
It is getting colder out and everyone seems to be getting sick! The neighbors, the lady at the cash register at Target, the teacher, my kids....ME!!! This is the season that can mess with your workout routine for many reasons, but a big one is ILLNESS! If your kids aren't sick and you aren't sick, you are probably worried about getting sick! The best way to stay healthy is not hiding out in your house, but keeping going while using a little caution and common sense.
At the store take advantage of those sani wipes by the door and wipe off the cart handles, keep your hands off your face at ALL times and buy some of that alcohol hand wash to keep in your car to clean off your hands every time you sit back in the driver's seat (do your kid's hands too).
Get enough sleep. 8 hours of sleep can be difficult to get some nights, but sleep can help keep you healthy AND it can also help you see more results from exercise!!!
Eat nutritiously! Fruits and veggies may get more expensive at this time of year, but keep them front and center in your diet! You can add in a multivitamin and a big dose of Vitamin C! Vitamin D is also a big one for health and fitness-if you don't get much sun make sure you are getting some in your diet! I will give you the low down on D in my next blog! Take it easy on the sugar, the white flour and rice...stick with whole grains...if it is a brown carb it is probably better for you than the white one....especially the white one smothered in cheese or butter and brown sugar :)
If you do get sick make sure you let your body rest a bit! If you want to keep moving take it easy, maybe some walking, some lighter than usual weights, but listen to your body...not the part that says chocolate will help me feel better, but the part that says it needs more time to get better!!!
If you are fit, eating and sleeping well and enjoying your life you are less likely to get sick! Positive attitude is an amazing thing!
Keep up the hard work...have you done your pushups yet today?
It is getting colder out and everyone seems to be getting sick! The neighbors, the lady at the cash register at Target, the teacher, my kids....ME!!! This is the season that can mess with your workout routine for many reasons, but a big one is ILLNESS! If your kids aren't sick and you aren't sick, you are probably worried about getting sick! The best way to stay healthy is not hiding out in your house, but keeping going while using a little caution and common sense.
At the store take advantage of those sani wipes by the door and wipe off the cart handles, keep your hands off your face at ALL times and buy some of that alcohol hand wash to keep in your car to clean off your hands every time you sit back in the driver's seat (do your kid's hands too).
Get enough sleep. 8 hours of sleep can be difficult to get some nights, but sleep can help keep you healthy AND it can also help you see more results from exercise!!!
Eat nutritiously! Fruits and veggies may get more expensive at this time of year, but keep them front and center in your diet! You can add in a multivitamin and a big dose of Vitamin C! Vitamin D is also a big one for health and fitness-if you don't get much sun make sure you are getting some in your diet! I will give you the low down on D in my next blog! Take it easy on the sugar, the white flour and rice...stick with whole grains...if it is a brown carb it is probably better for you than the white one....especially the white one smothered in cheese or butter and brown sugar :)
If you do get sick make sure you let your body rest a bit! If you want to keep moving take it easy, maybe some walking, some lighter than usual weights, but listen to your body...not the part that says chocolate will help me feel better, but the part that says it needs more time to get better!!!
If you are fit, eating and sleeping well and enjoying your life you are less likely to get sick! Positive attitude is an amazing thing!
Keep up the hard work...have you done your pushups yet today?
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