Why Is Adequate Vitamin Intake So Important

Performing a plethora of roles to maintain good health and development, vitamins are essential nutrients that we can’t live without. 

 

Yet there are so many that perform wonders without our even actually being aware of it, until we don’t get sufficient amounts and problem occur. 

 

Vitamins are characterized by the following:

 

• They’re found naturally in food, with varying amounts
• They can’t be made by the body (save for vitamin D after sun exposure)
• They are organic in their structure and can be broken down by air, heat or acid, making it more difficult for your body to absorb them since cooking and storage affects their chemical structure - even exposure to air
• They’re crucial for normal and healthy development and functions
• When they become absent from the diet, it can cause certain deficiencies

 

There are 13 essential vitamins which are divided into 2 categories:

 

Water-soluble

• B vitamins
• Biotin (vitamin B7)
• Folic acid (folate, vitamin B9)
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B5
• Riboflavin (vitamin B2)
• Thiamin (vitamin B1)
• Vitamin B6
• Vitamin B12
• Vitamin C

 

These vitamins need to be replenished on a daily basis since they’re easily absorbed into the bloodstream as food is digested or supplements are dissolved. Present in the watery sections of the food you eat, water-soluble vitamins are continuously regulated via your kidneys. Any excess is flushed out with urine. 

 

Some of the roles these vitamins play are:

• produce and release energy
• boost immune system
• maintain tissue health
• build proteins and cells
• Produce collagen present in skin cells, blood vessel walls and gums that aids in the process of healing wounds

Fat-soluble

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

 

These vitamins are quite difficult to figure out because we’re more likely to be deficient in these types of vitamins; yet taking them for prolonged periods of time, especially supplements, can be toxic and very harmful to your health. These vitamins aren’t as easily transported through the body as water-soluble vitamins. 

 

In fact, any excess is stored in the liver and fat tissues for up to 6 months. First, they’re absorbed through the intestinal wall, then they enter the lymph vessels before making their way into the bloodstream. 

 

Most fat-soluble vitamins need a protein carrier to facilitate their movement throughout the body. 

 

Fat -soluble vitamins are responsible for the following:

• protect vision
• build bones
• protect the body against illnesses, diseases, and free radical damage
• blood clotting
• formation of healthy red blood cells
• interact together favorably to enhance absorption

Vitamin Deficiencies

Unfortunately, nutrient deficiencies are extremely common. The main culprits are poor diet, digestive problems, or chronic stress.

 

“Nutrient deficiencies alter bodily functions and processes at the most basic cellular level,” says lecturer at the George Washington University Milken Institute School of Public Health in Washington, DC, Tricia L. Psota, PhD, RDN. “These processes include water balance, enzyme function, nerve signaling, digestion, and metabolism. 

 

Resolving these deficiencies is important for optimal growth, development, and function.” They can also lead to diseases and chronic illnesses. 

 

A common example is the lack of vitamin D and calcium can cause osteoporosis, a condition characterized by brittle bones.

 

People who are at most risk for nutritional deficiencies are:

 

• the elderly
• athletes who train intensively for long periods of time
• those with low income
• smokers
• consumers of alcoholic beverages
• Some of the most common symptoms of vitamin deficiency are:
• hair loss
• oral health problems
• muscle cramps in the calves and arches of the feet
• muscle weakness
• fatigue
• shortness of breath
• dizziness
• irregular heartbeats
• mental fogginess

 

Every one of the 13 vitamins has a certain role but each also works in unison with the other 12 to lead to best possible physical condition. This is why it’s so important to eat a balanced diet of fruits, vegetables, dairy, whole grains, beans and lentils, lean meat, and fish to make sure you’re getting all the essential nutrients your body needs to prevent deficiency, promote fat loss and enhance muscle gain. 

 

Supplements and multivitamins are a great way to make sure you’re getting the vitamins you need. Talk to your doctor to make sure you’re getting the right amount instead of getting too little and not getting the most out of your supplements or getting too much and increasing your risk for toxic reactions. A simple blood test is all you need to know whether or not you are vitamin deficient.

How To Improve How You Feel About Yourself

 

Let's face it, we all have days where we feel less than perfect about ourselves. Our hair just doesn't seem to fall right, or our clothes are ill-fitting. Although the occurrence of viewing ourselves in a less than ideal manner is natural, the feeling shouldn't linger. 

 

Sadly, thousands of individuals, unfortunately, feel negative about themselves; albeit their appearance or current circumstance.

 

In fact, Dr. Joe Rubino, the author of The Self Esteem Book, reported that over 85% of the world's population suffers from having a low self-esteem. This statistic leaves us with a world full of beautiful people who are unable to see their beauty for themselves. 

 

Are we all doomed to live and die in an unhappy state? Fortunately, the battle of esteem can easily be won. Humans are creatures of habit. How can you overcome a pesky habit? By taking action. 

 

Negative self-thinking is a learned habit that can be conquered by changing the way you think. With a few tips and tricks, you'll be able to heighten your opinion of yourself and live a life of purpose.

 

Repeat Daily Self-Affirmations

 

Self-affirmations are an excellent way to identify your strengths. In fact, a research study found that individuals who practiced positive thinking after receiving a serious diagnosis of an illness were able to process the information and develop positive coping strategies. 

 

One excerpt reads, "Two recent sets of research findings suggest that positive beliefs and experiences increase attention to useful self-relevant negative information and thus may facilitate effective coping." 

 

If positive self-thinking can assist with life-altering illnesses, surely it can help you to develop a positive self-image. 

 

How do you practice self-affirmations?

 

It's simple, repeat to yourself reasons why you love yourself. Many like to stare in the mirror and list their positive qualities daily. Others find success with writing down five to ten of their favorable traits in a notebook. 

 

The key here is to focus on what you appreciate about yourself; not others. Once you've gotten into the habit of feeding your mind with positivity, you will find that the previous negative voice will be silenced. Changing your thinking is crucial if you want to raise your self-esteem. You have to believe you are great in order to exude it. 

 

Live Well

 

Living well isn't limited to engaging in exciting activities or making tons of cash. It's a deeper connection to your body, mind, and spirit. The foods you consume have a lot to do with your moods. In fact, foods high in dairy and processed sugars are recipes for disaster if you're trying to think positively. Being mindful of what you put into your body will make you glow from the inside out! 

 

In addition to eating well, engaging in some sort of physical activity is beneficial to your overall health. Getting outside and taking in the sun will boost your serotonin, also known as, the happy chemical in your brain. When you take care of your body, you'll see changes in how you view yourself. You'll become stronger both mentally and physically. 

 

Choose Your Company Wisely

 

Self-esteem starts from within. However, surrounding yourself with positive people will only encourage you to continue to think happy thoughts about yourself. 

 

Choosing companions who honor your strengths and acknowledge how great you are creates a healthy space. The danger in attempting to improve your self-esteem while surrounding yourself with negative people is that their mentality will eventually rub off on you. 

 

You’ll begin to live in that space of negative thinking without even realizing the repercussions. People who inspire you, motivate you and challenge you are friends that will support your esteem. They respect you, so they would never intentionally attempt to taint your character. After you’ve established a firm hold on how you view yourself, it will be easy to attract likeminded people who think similarly. 

 

You have to live with yourself for the rest of your life. Why not make the experience a great one! We all have so many unique talents and opportunities to give to the world. It’s only right that we see the beauty we possess within ourselves. 

 

By making the above tips a form of habit, you’ll be well on your way to improving how you see yourself and living a purpose filled life. 

 

GMOs And Your Food 101

 

GMOs are animals and plants who have been genetically altered. They are modified so that our crops and more resistant to pests, weeds, and any other diseases that typically threaten them. They tend to have a longer life, travel well, and in many cases reduce the cost of the product, too.

 

It's common for GMOs to feature in mass-produced products, while the US did pass a bill requiring some GMO ingredients to be listed on labeling, there are loopholes that allow manufacturers to get around it or skip certain ingredients. 

 

It's become a common method of farming because it is more cost efficient for both farmers and producers. 

 

Is It Safe To Eat GMOs?

 

Dozens of countries across the planet have placed restrictions (or bans) on producing GMOs. Why? 

 

Quite simply, these countries do not believe that GMOs have been proven to be safe. The consensus has simply been that in the studies so far, it doesn't appear that GMOs are unsafe (https://allianceforscience.cornell.edu/blog/mark-lynas/gmo-safety-debate-over). It is hardly the win that GMO activists have claimed it to be. 

 

The Widespread Use of GMOs 

 

The majority of both soybeans and corn that are grown in the US have been genetically modified. In fact, The Center For Food Safety reports that it is believed that around 70% of American processed foods stocking the supermarket shelves now contain at least one ingredient that has been genetically modified. There are a number of crops that are unrestricted and while there have been court orders to prevent their planting, the USDA hasn't enforced it. 

 

How To Avoid GMOs

 

The simplest way to avoid consuming GMO products is to buy organic foods wherever possible. The processes that organic producers use ensure that your food hasn't been genetically modified, it is not subjected to planting on land that has been treated or sprayed with chemicals. Separate machinery is used to prevent contamination and the ingredients are stored separately, too. 

 

If the cost of organic products makes your stomach turn there is a way to find a good balance. Fruits and vegetables with a hard or thick skin are the safest non-organic products for you to purchase as it's more difficult for toxins to reach the fruit or vegetable itself. However, when it comes to those fruits and vegetables with soft skin (or skin that you eat) you should always buy organic. 

 

What Will GMOs Do To My Health?

 

While there have been numerous studies on GMOs, the general consensus (only reached recently) is that they do not appear to be unsafe. However, because the products weren't labeled or tracked for so long, it is challenging to get a true picture of what potential human health problems may stem from the consumption of GMOs. While we don't know that GMOs actively harm human health, we also don't truly know whether they are unsafe. 

 

What Do GMOs Do To The Environment 

 

GMOs may be leading to the growth of superbugs and superweeds as these become more resistant to the pesticides and herbicides being used, thus increasing the need for more of it to be used or a stronger version to be created. 

 

The Organic Center found that in the first 13 years of GMOs in commercial use, those crops increased herbicide use by over 350 million pounds. 

 

It appears as though that the majority of GMO crops are being used to feed livestock in the richer nations, rather than putting food in the bellies of poor nations. South America produces large amounts of GMO soybeans, but they are going to feed Europe's livestock. Additionally, there is a potential risk that poor farmers are being displaced, thus making locally consumed products more scarce. 

Secrets That Weight Loss Companies Don't Want You To Know

A good secret can be exhilarating and juicy. Often times, entertaining. However, when secrets are used as a means to take advantage of others, those feelings of excitement soon turn to feelings of rage. 

 

Weight loss companies around the globe have been feeding vulnerable individuals their "keys to weight loss" to fuel their own agenda. 

 

Weight loss companies in the United States alone gross nearly $20 billion dollars annually! With over half of the nation on a diet, it appears their marketing concepts are working. 

 

Although some companies have their clients’ interests at heart, many are only focused on the mighty dollar. In fact, they hold a few secrets of their own about weight loss and dieting. If you're considering going on a diet through a popular program, check out this it's comprehensive list of secrets weight loss companies doesn't want you to know before signing your life away! 

 

All That Glitters is Not Gold

 

Weight loss companies love to portray their product as better than the rest or the key you've been missing. Although their statements may sound compelling, the truth behind it all is fictitious. 

 

No doubt you have been exposed to the "lose 10 pounds just by sitting" fantasy as shown on television and online. Weight loss companies want you to buy their product. Therefore, they will exaggerate the capabilities of their new invention in order to push sales. In 2002, a popular company endorsed a similar pipe dream by selling over $155 million dollars’ worth of their product. 

 

Eventually, their promises of "shedding pounds while you sleep" gimmick were exposed. Attorney Tom Carter who worked to justify the hundreds of lawsuits filed towards the company revealed the reality behind the company’s marketing strategy. "They picked DJs to endorse the product who commanded and controlled their audience. It wasn’t just misleading advertising, it was false." 

 

Carter, along with the hundreds of individuals who filed lawsuits against this company, found their day of reckoning when the company lost its reputation and was taken out of business. 

 

Weight loss companies are businesses at the end of the day. They feed consumers these fantasies of being able to lose weight with minimal effort. 

 

People, naturally, feed into the glamour. Essentially, their product can be likened to a raw apple coated in gold. It may appear fantastic on the outside, but inside, it's useless and harmful.

 

On the subject of false advertising, many weight loss companies say that their products are 100% natural, and holistic. 

 

They also claim to be effective simply because they are government approved. What you might find surprising is that, although they may package their products as being government approved, that doesn't guarantee their safety. 

 

The Dietary Supplement and Health Education Act does not expect companies to prove their effectiveness through tests, surveys or research. This means that companies can endorse a product that may not really work. 

 

This solidifies the importance of consulting with your doctor prior to taking dietary supplements or signing up for a new program. Extensive research on your part is also vital in order to determine what works best for you.

 

Coinciding with false advertising, many weight loss companies preach the notion that you can obtain an x amount of results in a short span of time. This marketing scheme provides people with the idea that they can be fit and healthy without putting in the necessary work. 

 

The truth is, changing your body structure, losing weight and living a healthy life requires work. Weight doesn't magically fall off simply by sleeping, taking a pill, or standing. It requires determination, endurance and of course effort. 

 

Weight loss companies have made a fortune tricking people into believing that major lifestyle changes are effortless. 

 

There are plenty of weight loss companies dying to capitalize off your vulnerability. They use strategic marketing plans to real you in and take your money. 

 

Although there are some valuable companies on the market, it's imperative for you as the consumer to use your noggin! 

 

Sure, weight loss companies offer some valid advice, but your journey to wellness isn't a one-stop trick. Consult with your doctor, analyze your body and make the best decision for you. Remember, the best secret to weight loss is putting in an honest effort and taking action. 

 

5 Better Fitness Tips For Busy Professionals

Any worker in America can attest to just how bad working can be on your health. Whether it's sitting at a desk for eight hours, looking at a computer screen or spending your shift on your feet, running around an emergency room treating patients. We risk repetitive strain injury, stiff joints, eye strain, and back pain. One of the biggest risks of our working life, though, is weight gain, especially for busy professionals. 

Even those who are on their feet during their workday face challenges – they're busy, they turn to sugary food to keep them going and it's difficult to break the weight habit. There is good news, though, here are five fitness tips for the busy professionals among us. 

1.     Sleep Well 

It's the greatest thing you can do for your health. Not only does it improve your focus on overall performance the following day, but it means you are more likely to make the right dietary decisions. When you choose the right foods you feel better, you're more likely to have the energy to do those exercises, your mood improves, and it can even influence your sex life.

2.     Plan Well 

If you want to maintain your fitness you have to plan ahead. One of the biggest downfalls of any lifestyle is the inability to maintain it. So, if you know you're prone to grabbing junk at lunch, make sure you prepare your lunch the night before (the same goes for your breakfast and dinner). If you constantly forget to grab your gym bag, leave it at the door or somewhere you will see it for when you need it. The magic number when it comes to moderate exercise is 150 minutes – it is easier to achieve than you think. 

3.     Switch Up Your Commute

Provided you live fairly close to your workplace – you can leave the car at home and hop on a bike or just walk. Not only will it save you money, it also helps protect the environment. Look at you, thinking of others and improving your health! 

4.     Lunch Break Performance 

If this isn't possible, consider going for a walk on your lunch break – the fresh air will do you good. You can walk to a park to eat lunch or walk to a healthy eatery where you know there's time for you to dine well and get your steps in. It will also provide you with an energy boost, you will find your afternoon at work goes in quicker, too. 

5.     Travel Well

If travel is a regular part of your business, then you know just how difficult it can be to exercise and to eat well. The first thing you should do is start keeping a food diary – then you can track what you're eating while traveling, as it's easy to lose track. When it comes to exercise, check ahead to see if your hotel has a gym. If it doesn't, you can track a path to walk or jog and see if there is a gym in the vicinity.  

Work gets busy, but there are plenty of ways you can find time for fitness. In addition to the tips above, you can skip the elevator and always choose the stairs. You may be surprised at how many calories you burn doing the housework. To save time, try to find a gym that's on your way home from work – you can slip in a few nights a week for a quick workout. Start your day with a short yoga session, eat a healthy breakfast, and tackle the day with the energy and vigor it deserves.