How supplementation can help you with your wellness goals

Vitamins and mineral supplements are a good way to supply your body with nutrients that you might not be getting from your diet. Go down any vitamin aisle in a drugstore, market, or health food store. The first thing you will see is all the 'natural' supplements and vitamin complex tablets that all claim to provide all kinds of benefits.  There are supplements that claim to help you lose weight without exercise. Does it sound too good to be true? It is.  You have to burn more calories than you consume and exercise will help you accomplish that but I digress.  If you are considering adding supplements to your diet, having a discussion with your doctor will help to determine whether or not adding supplements would be beneficial for you or not.

Are vitamins necessary for optimum health?  Most people, even if they eat a healthy diet, may need some sort of supplementation.  Most vitamins are fine and are not harmful.  If someone does not eat a healthy diet or because of illness has a limited diet a vitamin supplement could be very helpful. Fruits and vegetables have important vitamins in them and should not be eliminated from a diet unless a doctor orders it. In this case, a supplement would most likely be necessary.  Your body needs vitamins to keep it functioning. 

Most people think that vitamins alone are a source of energy.  That is not the case. Vitamins help regulate the body's metabolism. Vitamins also help the food we eat release its energy. It's the food that when absorbed and broken down into the nutrients the body can use that provides our body with energy. For instance, the body more easily absorbs calcium if you are also taking Vitamin D.  Most calcium supplements are already fortified with Vitamin D. 

There are thirteen vitamins that are all important to achieve optimum health. Vitamins E & C contain antioxidants. Antioxidants help to release free radicals, which are high-energy particles. These high-energy particles damage healthy blood cells. Studies are now coming out that indicate that the consumption of vitamins and supplements may aid in fighting cancer and preventing other chronic diseases. The research is by no means conclusive in this regard. Studies continue to be conducted in an effort to aid us with achieving optimal health.

A word of caution…there is such a thing as too much of a good thing.  An excess amount of vitamins in your system could cause bleeding and negative interactions with some prescription medications. 

Listed below are some vitamins and how overdoses can affect you.

• Vitamin A - Too much vitamin A can cause neurological problems

• Vitamin D - Too much vitamin D disrupts the balance of calcium in the body that can lead to calcium deposits in the soft tissues of the body.

• Vitamin C - Too much vitamin C can lessen the effectiveness of other medications.

• Vitamin E - Too much vitamin E can cause blood not to clot and can cause other bleeding issues.

Vitamins are just one tool among many that are available to us to help us get healthy and remain healthy. Vitamins alone will not do this. A healthy diet, exercise, and regular health checkups will do this.  

No one knows better than I do how important it is to eat properly and take care of my body. Also, like many others I have a tendency to be drawn to junk food. You don't have to be an Olympic athlete to get some exercise in. I also take vitamins and other supplements to help my body work better. 

There are a variety of opinions about vitamins, supplements, and healthy eating.  Vitamins are generally ok unless they are fortified with iron.  The effectiveness of vitamins with iron is often hotly debated. Some studies argue that too much iron can result in a fatal disease called Hemochromatosis, which attacks liver function. Therefore, some researchers suggest that iron supplementation should only be recommended if there is a diagnosed iron deficiency such as anemia.

You have complete control in this area. Do your research; there are a great number of websites that provide information on supplements and how they work. You should sit down with your physician and discuss your options.  S/he may suggest you meet with a nutrition specialist as well. Get smart and be healthy.  A little knowledge is a very good thing and in the case of vitamins the more you know how they work and how they could be harmful, the safer and healthier you will be. Trust your instincts, know your body, and get help if you need it. Good eating, good exercise, plenty of water and common sense will help you to meet your goal of good health.

For a nutrition and exercise plan that helps you achieve optimal health, click here.

4 natural arthritis remedies to reduce inflammation

Arthritis, whether it is osteoarthritis, rheumatoid arthritis, or gout, have the common symptoms of inflammation of one or more joints. This is accompanied by pain, swelling and sometimes joint deformity. Traditionally, with herbal medicine, anti-inflammatory herbs such as black cohosh, feverfew, yucca and wild yam were recommended. And a naturopath might prescribe vitamins like vitamin A, the B complex, vitamin C, and vitamin E. Plus a host of minerals like chelated zinc, chelated calcium and magnesium, copper salicylate, selenium and bromelain. And supplements like evening primrose and fish oils, glucosamine, and superoxide dismutase, which is found in good quality dehydrated (but not juiced) green barley powder.

But scientists have found some very effective anti-inflammatory agents in our own kitchen. Some of them, like ginger, can be bought as a supplement. And due to ginger's strong taste, this might be a preferable way of taking it to get the quantities you need for a significant anti-inflammatory effect. But others, like olive oil, can easily be integrated into the daily diet. Cinnamon is not commonly used as a supplement here, but in India it has a rich traditional use and may be available as part of an Ayurvedic supplement.

 

Ginger

One of the active constituents in ginger is a phenolic compound known as gingerols. These have been found to have a strong anti-inflammatory effect. In a study reported in the Osteoarthritis and Cartilage Journal, the participants who took the ginger compound had significantly less pain during movement than those who took the placebo. This study followed 29 people over 12 months, and also found that swelling in the knees was also reduced. However, if you are taking blood thinning medication like warfarin, you may need to be careful about the amount of ginger you take, as ginger can thin the blood also. (Australian Healthy Food)

Cinnamon

This delicious spice has a number of health benefits. Specific to inflammation and arthritis, cinnamon can help inhibit the release of inflammatory fatty acids. (Australian Healthy Food)

Yellow and Orange Fruits and Vegetables

Some of the carotenoids in yellow and orange fruit and vegetables help reduce inflammation. Carotenoids are what gives these vegetables and fruit their color. (Australian Healthy Food)

Olive Oil

Extra virgin olive oil acts similar to the anti-inflammatory drug ibuprofen, though it doesn't have the immediate pain-relieving effects that ibuprofen does. But a compound found in extra virgin olive oil, called oleocanthal has been found to inhibit the COX enzymes like ibuprofen, in what researchers describe as a 'dose dependent' manner. This research was originally reported in the September, 2005 issue of Nature magazine by Paul Breslin and his associates from Monell Chemical Senses Center. He describes oleocanthal as a natural anti-inflammatory compound that is potentially as strong as ibuprofen. He suggests that taken over the long term, it will have the same potential benefits that long term use of ibuprofen does. Their results found that taking 50 grams of extra virgin olive oil is equal to approximately 10% of the dosage of ibuprofen recommended for pain relief for adults. Olive oil also has a host of other benefits, including a heart protective effect.

To start an anti-inflammatory eating plan, visit struggling2move.com.

Beware of the dangers of using laxatives for weight loss

One popular weight loss supplement available in the market today is slimming tea. Stores all over sell slimming tea, dieter's tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.

One of the effects of drinking dieter's tea is frequent bowel movement. This gives people the feeling of body cleansing. These people may get toxins out of their body, but it isn't exactly the only thing that slimming tea actually does to the body. Slimming tea contains herbs which are natural laxatives. These include aloe, senna, rhubarb root, cascara, buckthorn and castor oil. These are products which are derived from plants and have been used since ancient times because of their potency in treating constipation and inducing bowel movement.

Cascara, castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories taken in the body. The reason for this is that laxatives do not act on the small intestines where most of the calories are absorbed. Instead, they work on the large intestines. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. 

Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa. While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointestinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Drinkers of slimming teas may actually patronize the product because they are less expensive, and taste better than other laxatives sold in the market. Other people, such as those with eating disorders like bulimia and anorexia nervosa drink slimming tea because they work fast and produce watery stool and have loose consistency.

Women may even be more susceptible to the effects of slimming teas. Although they may not be known to interfere directly with the woman's menstrual cycle and fertility, they should proceed with caution if drinking them causes them to rapidly shed off weight. Pregnant women should never take laxatives of any kind. Wise and responsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women as well as women who are trying to conceive.  

The labeling of slimming teas in the market today can also be misleading. For instance, they commonly refer to the laxative qualities as, 'natural bowel cleansing properties' ' and not specifically use the word "laxative". Some even use the term "low-calorie" on their labeling. These products, in fact, contain essentially no calories or nutrients whatsoever, unless they are sweetened.

Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding, electrolyte disorder and dehydration as well as injury and worse, death. It was also reported that excess use of stimulant laxatives causes severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It eventually led to surgery removing the colon altogether.

For an eating plan that not only keeps you regular but also helps you lose weight in a safe and healthy way, click here.

How useful are Vitamins?

A vitamin is an organic compound which is essential to help your body grow and remain healthy. What this means, in simple terms, is that a vitamin is a natural chemical. Of the essential vitamins, there are thirteen major ones, the lack of any one of them can mean you are deficient in a certain vitamin.

Vitamins come in two distinct types, those soluble in fats and those soluble in water. Of the major vitamins, A, D, E and K are the ones soluble in fats and Vitamins B and C Are water soluble. The water-soluble vitamins are not stored by the body and so these need to be topped up regularly.

On the whole, if you have a normal well-balanced diet this should provide your body with the vitamins it needs, but if your diet is not fully balanced (and let’s face it, most of us are coming up short) then you may need to supplement the vitamins you receive in your diet. This shows that vitamin supplements can be useful. Some of the following may suggest if you may need help with your vitamin intake.

• Vitamin B12 is found in meats so this is something vegetarians need to look out for. 

• Vitamin B and C can be lacking in: 

• elderly people, 

• overworked people, 

• people under pressure, 

• people on diets, 

• heavy smokers,

• heavy drinkers, and 

• people suffering from stress.

• Vitamin D can be lacking in people working on night shifts as your body produces vitamin D during sunlight hours. 

The usual way to get vitamins into your body is orally. Some vitamins can be taken by injection such as vitamin B12, but it is important that this is only carried out by a fully qualified medical practitioner. By taking vitamins orally they have to pass through your digestive system and the strong acids in your stomach can destroy much of the usefulness of the vitamins, so you have to ensure you take the recommended dose, not more or less, but the recommended dose.

I hope I haven’t spoiled your views on vitamins, but you must remember that even though you may have a healthy and well-balanced diet, the natural processes of your body can destroy some of the value of the vitamins you absorb. If you want to help preserve their effectiveness, then eating fresh foods with the freshest ingredients will help you better absorb vitamins.

Vitamin supplements can be used to help boost any vitamin deficiencies you may have, and extra vitamins are most easily obtained, (and used), in tablet form. Vitamin tablets can either be multivitamins or single vitamin types. The decision as to what you take is up to you, unless of course you have been advised to take a vitamin supplement by your doctor. Vitamin C is often taken in the winter and the time leading up to it. This has been shown to help keep the common cold at bay.

You should only take vitamins to help supplement a well-balanced diet and do not go overboard, so take vitamin supplements in moderation. Take only as much as you need and no more. Remember vitamins are supplements and they are not designed to replace a well-balanced diet. Be sensible and use vitamin supplements carefully.

3 tips to losing weight without losing your mind

Losing weight can be a long, ongoing process and it is too easy to "throw in the towel", so to speak.  This is primarily due to frustrations because of slow results or the seeming lack of results.  Keep your sanity in your weight loss goals - learn how to take the little strides to achieve your long term weight loss goals.

1. Make a plan

Do you have a plan?  People sometimes get confused by plans and goals. The end result goal in your case is weight loss, the plan is the means you are going to use to get there.  While you will undoubtedly have short term goals and a long term goal, they are not your plan.  A plan would consist of, for example, eating breakfast; walking a half hour per day; not eating after 8pm; eliminating soda from your daily routine; etc.  These are plans that can help you reach your goal of weight loss.  If you've tried certain things before and they didn't work because of your lack of commitment then try loosening the plan a little for something that you could easily achieve without pushing yourself too hard. If you have a plan of walking/running 1 hour a day but you think that you might give up too easily on that: shoot for 15 minutes a day & once you've made the 15 minutes try and push yourself for 15 minutes more.  You're much better off making a plan for 15 minutes of walking a day and doing it than making a plan of walking 1 hour a day and never leaving the couch.

2. Execute the plan

The greatest weight loss plan in the world will do no good if you don't use it.  That's where so many people fail is that they want to lose the weight but aren't willing to take any steps to actually meet their goals.  It's like someone saying "I want to make $5,000 this month" but doesn't have a job and never leaves the couch to look for one.  A job is no more going to show up at your door and give you $5,000 for sitting than you are going to lose weight if you continue to do nothing about it.  Again, if your plan is not something you think you can commit to: loosen up your plan to something that is feasible given your lifestyle and situation.

3. See the plan through

Keep on keeping on, stay focused on your weight loss goals, and don't give up.  It is not the easiest thing getting started, but it is a proven fact that it takes 21 days to form a habit.  Keep your plan up for a few weeks and you'll be well on your way to your weight loss goals.

By simply creating a plan, working a plan and staying with it, you'll soon begin to see results with your weight loss goals.  Sometimes it only takes us seeing the start of results to get us really motivated to take the weight off.

For a plan that you can stick to and execute at your own pace, click here!

Love can make you desire a healthier life

Most people make promises to get healthier but never seem to attain their goals. Perhaps it is because of lack of motivation. Well, one thing can help with increasing the enthusiasm for self-improvement through weight loss.  Love …it’s a beautiful thing.

One of the many reasons why several people let themselves go in the first place is by overeating and lack of exercise. This may be due to an intense loneliness and the need to compensate for this. “No one wants me anyway”, they’d say or think to themselves in self-pity “so it shouldn’t matter what I look like, so let me enjoy something at least!”

I get it. However, it is not the right approach to handling the situation. Instead of resorting to unhealthy binges as a resort to compensate for being alone, why not occupy your time making the effort to focus on you and exploring a wellness journey. In the meantime, that special someone may just be around the corner.

It is a known fact that the first thing people judge others on is their appearance. If you don’t look as appealing or at least come off as being concerned about your appearance to some degree, this could be an instant turn-off to most people. People aren’t perfect so it is what is, right?

So, instead of giving up on yourself, work on yourself. Eat like you love yourself. Move like you love yourself. When you make the effort to be healthier and fitter, you automatically create the foundation for increased self-confidence, happiness and a positive outlook on life…and that’s attractive!

How about being in love with you?

That’s a start. When you love yourself (not being vain or overly superficial now), you will make the effort to always look and BE your best naturally. As a result, that motivation could and should serve as the spur to action to start a journey to live a healthier life.

Now, if you are in a relationship already, this should serve as a motivation to want to look and be your best for you AND your partner. To simply let things get out of hand with your health and appearance can make you appear less attractive to your partner, in spite of whatever people say about “it’s not what’s on the outside that matters…” Again, it is what it is.

Did I mention that excess weight and poor fitness levels can obstruct what may have been a healthy and happy sex life for two people in love? Listen, I didn’t make the rules…But I do know by recent studies I’ve read (and by my own experience) the better you eat and the more you move the higher the sex drive in both men and women.💏*cue the music…boom chika wow wow*. So, don’t let lack of discipline mess up a good thing or prevent you from spicing things up a little bit. Here’s an idea…start a wellness journey together!

For a simple to follow plan that will inspire you to work out more, eat better and attract more love in your life, click here.

Here’s to a healthy and happier you.

Sources:

How to boost your libido: 10 natural methods (medicalnewstoday.com)

How To Increase Libido: 7 Ways To Boost Sex Drive – Forbes Health

How Exercise Can Improve Your Sex Drive (healthgrades.com)

Tips to improve your diet in 2024

For many people, the coming New Year will involve resolutions to get on a diet and lose weight. While slimming down is one of the most popular New Year’s resolutions, it is often easier said than done. Making the switch from the calorie and fat laden temptations that lure us during the six week long holiday fest can be quite difficult. If you’re planning to start your new year off with a pledge to lose weight, keep these tips in mind to help you ease into your resolution the healthy way.

Cutting everything out cold turkey is one of the most common techniques for approaching a diet; however, doing so may well spell disaster for a good intentioned diet. Instead of putting yourself on such a restrictive diet right after the holidays, consider options that will allow you to ease into a healthy eating regimen. This will increase your chances of sticking with your diet resolution and achieving success. 

Start by opting for foods that are grilled, roasted, baked or broiled instead of fried. This one technique will allow you to cut out a large amount of calories as well as fat. If you don’t care for the somewhat blander taste of grilled or roasted meats, don’t be afraid to add a little zing with some low-fat or fat-free sauces. Herbs and spices can also go a long way toward livening up grilled and roasted foods. 

Most people do not eat nearly as much fruits and vegetables as they should. Besides the fact that fruits and veggies are rich in healthy vitamins, minerals and fiber; they are also a good way to fill up without loading up with calories and fat. Look for ways where you can introduce fruits and vegetables into your eating regimen. Vegetable soups make a great dinner or lunch solution on a cold wintry day. Salads are easy and quick to pack for lunch with a low-cal dressing. Top it with some grilled chicken and you’ve got a quick dinner solution as well. 

After indulging in holiday sweets, cutting out the treats may be one of the most difficult aspects of starting a new diet. Increase your chances of sticking with it by substituting fresh fruit for calorie rich treats. Stock up on plenty of apples, oranges, berries and whatever other type of fresh fruit strikes your fancy. This is a great way to satisfy your sweet tooth without sabotaging your diet. 

Finally, DRINK MORE WATER! Your diet and your body will respond much better if you opt for plain water. The more water you drink, the more efficiently your body flushes out toxins; and in the end, it can help you to lose more weight faster. 

By easing your way into your new diet instead of torturing yourself with an overly restrictive or fad diet, you’ll find that you’re more likely to stick with your resolution and by next New Year’s Eve will be ready to show off your slim new shape.