Working out with weights will not cause joint pain.
Improper technique, insufficient rest, or poor nutrition might be contributing to your grief.
Joint pain is one of the most common problems among strength athletes. It’s something younger lifters rarely think about when lifting and too many seasoned lifters wish they had when they are forced to stop lifting due to years of stress on joints. Joints require mobility, stability, and motor control. Proper weight training has been found to improve joint health, return functionality and decrease pain. Regular exercise of the joints replenishes joint lubricants and builds cartilage. Stronger muscles from weightlifting exercises offer more support to the joints.
Joint pain can be a slow progression over a long period of time. Repeated injuries can lead to chronic joint pain. If you are experiencing pain from your weight lifting routine, you are probably doing something wrong. Chances are one or more of these factors can be attributed for your pain:
- ü Insufficient warm-up prior to lifting.
- ü Over training. They train too long and/or too often
- ü Using overly heavy weights/low reps more often than they should
- ü Insufficient rest/recovery time to allow joints, tendons, muscles to recuperate from intense work.
- ü Poor form and less than perfect technique during heavy lifts
- ü Inadequate vitamins and nutrients.
- ü All of the Above.
So let’s say that you are not guilty of the above 7 mistakes but still experience joint pain. It could be bursitis, tendinitis, arthritis or the like causing aching joints.
ARTHRITIS: Osteoarthritis, by far the most common to bodybuilders and athletes is caused by wear and tera on the joints. It is characterized by a deterioration of the cartilage at the ends of the bones. The once smooth cartilage becomes rough and causes more and more friction and pain.
BURSITIS: Joints contain small fluid filled sacks called bursae. The bursae assist in muscle and joint movement by cushioning the joints/bones against friction. Inflammation from various causes (See above 7 mistakes!) results in a chronic pain called bursitis.
TENDINITIS: Tendonitis occurs when tendons around a joint become severely inflamed from overuse, micro-injury, etc. It is probably the most common cause of pain to bodybuilders and other athletes and also the easiest to treat. But if left untreated, as when people just try to “work through the pain”, it can lead to much more serious problems.
Many medications like non-steroidal anti-inflammatories, or treatments like cortical steroidal injections, address only symptoms and not the cause of the problem. In fact, research has shown just the opposite; by merely masking symptoms, they may do more harm than good in the long run .
And the ever popular “stay off of it “ advice just does not fly with highly active people. The good news is that natural compounds and other dietary supplements may be helpful in supporting joints before, during and after lifting sessions. If you are a lifter, joints require optimal nutrition to help you perform and recover.
Supplements to Consider:
GELATIN: A growing number of studies now show that just 10 rams of hydrolyzed gelatin a day is effective in greatly reducing pain, improving mobility and overall bone/cartilage health. Knox (the Jello people) have a product out called NutraJoint. It contains hydrolyze gelatin, calcium and vitamin C.
- Diets rich in Vitamin C, D, and Calcium are important for optimizing joint health.
FLAX OIL: (Omega 3 Fats.) One of flax oils many, many benefits are those to improve overall joint health. Flax oil is high in essential Omega 3 fatty acids. Omega-3 fatty acids, from fish, flax, etc., have been shown in scientific/medical literature to reduce chronic inflammation of any kind. The recommended dose is 1-3 tablespoons/day. Boost your intake with fatty fish (tuna,salmon,etc. ) walnuts, and flax. If you can’t get it through food, supplement with 1-3 g of EPA/DHA per day from fish oil.
WATER: Drink more water. Water helps to lubricate the joints. Aim for ½ – 1 oz per pound of body weight per day. Or at least aim to drink 5-6 20 oz bottles of water per day.
FIBER: Focus on high fiber foods, and whole grains with at least 3g of fiber per serving. Fiber controls blood glucose and therefore helps to control inflammation.
GLUCOSAMINE/CHONDROITIN SULFATE: Researchers have found both effective for promoting joint health . Found in the body naturally, glucosamine is a form of amino sugar believed to play a role in cartilage formation and repair. Chondroitin sulfate, on the other hand, is a large protein molecule or proteoglycan that gives cartilage elasticity. Numerous studies have shown that regular use of glucosamine and chondroitin sulfate offers pain relief similar to that offered by anti-inflammatory drugs, such as ibuprofen or aspirin, but minus the gastrointestinal upset that may accompany long-term use of these medications. A daily dose of 1,200 mg has been shown to reduce joint pain.
It is never too early to take good care of your joints so that you are able to work out longer and more importantly remain pain free. Always begin your workout with range-of-motion exercises or an aerobic warm-up . Lift with perfect form. Ice your joints following exercise to reduce pain and swelling.
Joint pain should not go untreated. Don’t try to self diagnose. Be sure to get an opinion from a trusted sports doctor first to determine exactly what your problem is.
Pump up your post-workout protein shake with coconut water!
* When it comes to recovering after an intense workout, coconut water may be the perfect liquid to add to your favorite protein powder. Derived from young green coconuts before they mature, this natural beverage is the water found inside young coconuts and is not to be confused with creamier coconut milk. Natural coconut water contains five essential electrolytes and more potassium than a banana. Contrary to popular beliefs coconuts do not make you fat. They are loaded with medium chain fatty acids that are easy to digest and therefore your body doesn’t store it as fat.
Coconut Water Contains More Potassium than a Banana
One of coconut water’s greatest nutrition facts may be its enormous amount of potassium. Potassium is an electrolyte that promotes healthy kidney, heart, and overall cellular function.
Most often, potassium is associated with bananas, which contain about 450 mg of potassium per serving. However, a serving of coconut water offers your body a whopping 650 mg of potassium.
What’s more, it has no added sugar, fat or cholesterol.
All natural coconut water provides carbohydrates and electrolytes, which are both critical for optimal recovery. In order to replenish, a lot of people turn to sports drinks or electrolyte-enhanced water. However, sports drinks contain alot of unnecessary sugars and calories, which coconut water naturally avoids. It is also fat free, with a taste that is nutty and naturally sweet and a great thirst quencher. In addition to aiding in hydration, incredibly healthy coconut water contains amazing anti-viral, anti-fungal and anti-microbial properties that can help to remove toxins from the body.
Adding coconut water to protein powders such as soy, whey or rice makes a refreshing and nutrient-dense post workout drink. Its high potassium also helps regulate blood pressure, heart function and many other health benefits.
REFUEL YOUR BODY:
For optimal nutrient absorption, consume your post work out shake within 30-45 minutes after training. Mix coconut water with vanilla (or chocolate) flavored protein powder for a post-training meal to feed your muscles and replenish the electrolytes lost during strenuous exercise.
Look for it at your local grocery or health-food store.
“Almond Joy” PWO Meal.
- 2 scoops ViSalus Nutrition Shake Mix
- 1 Chocolate cardio-care Flavor Mix in (or 1 Tsp baking cocoa)
- 6-8 Oz Natural Coconut Water
- 4 Oz Unsweetened Almond Milk
- 6 almonds
- Blend well in personal blender ( I use a magic bullet) for 30-45 seconds.
TROPICAL BERRY SMOOTHIE:
- 2 scoops ViSalus Nutrition Shake Mix
- 4 -6 oz Coconut Water
- 4 oz Low Sugar Orange Juice
- 1/2 container Pineapple-Coconut Flavor Yogurt (Dannon Light n Fit)
- 3-4 Frozen Strawberries, Mango or any other Fruit of choice.
Blend well. ENJOY!
To Learn more about Visalus health and nutrition products:
There are no side effects. No health risks. It doesn’t make you bigger or stronger or give you energy or burn fat, yet it could be one of the most useful supplements around.
What is Glutamine?
Glutamine is the most abundant amino acid in our body – and highly concentrated in muscle cells. Glutamine has recently been re-classified as a conditionally essential amino acid. This means that while the body can make glutamine, there are times when the body’s need for glutamine is greater than its ability to produce glutamine.
Although the body produces glutamine, under times of stress, glutamine reserves are depleted and need to be replenished with supplementation. Glutamine depletion caused by stress
can be activated by something as minor as a common cold and the level of depletion increases with the severity of the disease. Patients undergoing surgery, burn victims, those suffering acute trauma, as well as HIV and cancer patients will all find their glutamine levels severely depleted by their condition.
Stress related glutamine depletion does not only occur with illness but also occurs due to stress caused by exercise. But the need for glutamine for many critical functions such as the immune system takes precedence over the building of muscles. Without any glutamine in the muscles we cannot build muscle mass and in fact the muscles can start to breakdown. And the more stress the body is under, the more glutamine that is pulled away from the muscles. And working out puts a lot of stress on the muscles. If we supplement our body with glutamine we allow our body to keep a high supply of glutamine in the muscles and stop the muscle catabolism. This means the body can use the glutamine in the muscles to synthesize protein and build muscle mass. Because there is now enough glutamine for the whole body – the other critical functions such as the immune system have enough glutamine to perform their necessary functions as well.
Studies have shown that glutamine supplementation can do the following:
- Increase Protein synthesis (which leads to increased muscle mass)
- Increase nitrogen retention
- Decrease muscle breakdown
- Decrease recovery time needed after a workout
- Enhance immune functions
How much glutamine is needed?
The typical American diet provides 3.5 to 7 grams of glutamine daily found in animal and plant proteins. Many people choose to supplement daily due to the long growing list of benefits.
Research shows levels of supplementation from 2 to 40 grams daily. Two to three grams has been found to help symptoms of queasiness. This two to three gram dosage used post workout builds protein, repairs and builds muscle and can induce levels of growth hormone found in the body.
High levels of glutamine supplementation have been used in hospital settings with doses of 20 grams per day to treat colitis, Crohn’s disease and diarrhea. 40 grams per day of glutamine are used with HIV, cancer patients undergoing chemotherapy and burn victims.
If you work out regularly or intensely, or simply want to boost your immune system, you should consider supplementing with glutamine. In addition, if you are going through any type of stressful event or just trying to fight off the cold or flu – glutamine can be very beneficial.
“The Vi-Shape Shake is Fast Food made Healthy”.
It surprises people to find out that healthy protein shakes actually can taste great, fill you up, help you lose weight, maintain lean muscle, all while providing your body the nutrition it needs.
ViSalus products simply work! As a natural athlete, optimal nutrition is very important in my life. With the Vi-shape mix and entire ViSalus product line, me & my clients are getting the proper fuel needed for our systems to heal itself and function at peak level. The Bodybyvi challenge allows each person to decide for themselves what their personal health goal will be. With so many meal replacement and supplement companies to choose from, I chose to promote ViSalus not only for their scientifically advanced nutrition but the companies genuine desire to help people change their lives.
ViSalus Health Sciences Vi-Shape mix offers the ultimate in flavor, fun and convenience when it comes to meal replacements. It also provides the nutrients that you just can’t get from your average diet alone. The Vi-Shape Nutritional Shake includes a unique, concentrated and highly absorbable blend of proteins called Tri-sorb protein. What makes this blend special is it contains the highest quality whey available, (whey hydrosolate along with whey protein isolate) and non GMO soy with the isoflavones removed. The tri-sorb protein is the fastest absorbed and utilized form of protein available. It has been processed to remove fat, lactose, carbohydrates and isoflavones to provide the most pure concentrated protein.
In addition to the ultra-high-quality blend of protein, the shape mix formula includes fibersol, which helps to keep you feeling full without gas, pre-biotics, aminogen to help with nutrient absorption plus 23 vitamins and minerals along with other ingredients to help you burn fat.
Nutrition Information: (per 2 scoops of shape mix)
* Total Calories: 90
* Total Fat: 1 g
* Total Cholesterol: 15 mg
* Total Sodium: 75 mg
* Total Carbohydrates: 7g
* Total Dietary Fiber: 5 g
* Total Sugars: <1 g
* Total Protein: 12 g
The cost for a 30 serving supply is $49 month (less than $60 with tax/shipping). This equates to $2 per meal, a significant savings over what you are currently spending on a less nutritious meal right now. ViSalus has a referral program for customers as well. AND, when you refer 3 customers to buy the Vi-shake mix, you get yours free the next month.
ViSalus Nutrition Shake mix is known for its superior nutrition profile but it is also the MOST customizable to your taste preferences. The base is a sweat cream flavor, (tastes like cake mix) which you can enjoy as is but you can easily change the flavor by adding fruits, juices, yogurt, cocoa, peanut butter, coffee….
With that said, here are just a few mix-in ideas. Please feel free to share your recipes and ideas too.
To two scoops of the ViSalus Shape mix add one or any combination of the following: Feel free to be creative and experiment with flavor combinations!!
Milk, Soy, Almond, or low fat chocolate.
Fruit Juices (orange, pineapple, cranberry) – * use lower sugar versions
Fresh or frozen fruits or applesauce. (Peaches, berries, Mangos, Bananas)
Yogurt. (Again,use no sugar added or lower sugar versions) These come in a multitude of flavors. 1/2 container to one shake adds just the right consistency and flavor.
Peanut or Almond Butter (1 heaping Tablespoon)
Cocoa – Hershey’s baking cocoa or sugarfree syrup works and tastes YUMMY!
A couple of personal favorite’s of our are: Chocolate & Peanut butter, Banana & Peanut Butter, Strawberries & Bananas, Key lime yogurt, fresh lime and almond milk, Orange Juice, Mango and peach, Orange juice and almond milk (Dreamsicle), iced coffee, almond milk and creamer (latte)…. etc. etc…
What are your favorites?
For more information about ViSalus or the bodybyvi challenge, or to place an order please message me or visit the link provided:
Take the challenge…. and experience the profound benefits wellness and healhy living can bring to you.
Whether you’re healthy or sick, chances are you can benefit from a daily multivitamin.
Do you want to feel better, have more energy while at the same time taking measures to prevent or delay future health problems?
A good daily multivitamin/mineral supplement improves your overall bodily functioning and boosts both your physical and mental health and well-being. Surprising to me how few people I’ve asked take vitamins daily.
Consider these nutritional questions.
- Are you a teenager, pregnant, breastfeeding or elderly?
- Are you a picky eater that avoids certain foods or food groups on a regular basis?
- Do you skip one meal or more on a daily basis (coffee for breakfast doesn’t equal a meal!)?
- Do you generally eat the same foods most days?
- Do you have food allergies or intolerances that prevent you from eating certain foods (e.g. lactose intolerance)?
- Do you eat fish, including oily fish less than twice a week?
- Do you get less than15 minutes of sun exposure daily?
- Are you a vegetarian or vegan?
- Are you dieting or following a low calorie/low carbohydrate diet?
- Are you inconsistent with your exercise program or don’t exercise at all?
- Are you under a lot of stress at home or at work on a regular basis?
If you answered yes to more than 2 of the above questions; you need to take vitamins, EVERYDAY.
The United States Department of Agriculture recommends that most adults aim to consume 6-11 servings of grains (mostly whole grain), 2 or more servings of fruits, 3 or more servings or vegetables, 2 or more servings of low fat dairy, and 2-3 servings of protein (meats, poultry, fish, legumes, nuts): THIS IS DAILY.!!
No matter how health conscious we strive to be; it is quite difficult, even for the most disciplined dieter to consistently get all nutrients from all sources. There are 24 essential vitamins and minerals we should be getting every day. When we don’t get these key nutrients on a daily basis, we will not feel or perform as well as we would if these nutrients were consumed daily. This is where a good multi-vitamin/mineral fills the dietary void. Those who take daily multivitamins report a feeling of general well being. The individual vitamins and nutrients in a quality daily multivitamin dose delivers not just the specific benefits of each individual vitamin, but also the combined (synergistic) benefits of all of the ingredients working together.
So investing in proactive wellness by supplementing with a multivitamin (preferably with minerals) makes good sense. It is a sound investment in your health and wellbeing. A GOOD multivitamin is at the foundation of overall balanced nutrition. But with so many out there; be careful when selecting your supplement as quality is essential. Dissolvability has been a problem for some multivitamins. If a vitamin doesn’t dissolve properly, its nutrients won’t be absorbed by the body.
Shop around and read labels. Store brands are often cheapest but frequently in this case you get what you pay for. Many of the cheap forms of minerals in generic brands (zinc oxideand magnesium oxide) are often not absorbed by the body. Remember, if your body can’t absorb the nutrient, it is useless.
Look for vitamins that are free of yeast, sugars, preservatives, wheat products, artificial coloring and flavors.
ARE YOU READY TO FEEL THE WAY YOUR BODY WAS MEANT TO FEEL? ……. Please follow the link to discover what I have discovered
Again, a quality vitamin does not replace a healthy and balanced diet; it merely supplements it.
Though not the same, prebiotics and probiotics complement one another and work together to improve overall health and wellness.
Improve your digestive health by ensuring a healthy colon. Two buzz words in regards to digestive health are Prebiotics and Probiotics. Prebiotics and Probiotics are bacteria that reside in your intestinal tract. Both are essential to a healthy immune system and an important factor to overall good health.
What are Probiotics?
Probiotics are the beneficial bacteria and other microbial organisms that naturally live in the digestive tract. Your body is home to trillions of these “friendly” beneficial microorganisms. Natural probiotic foods and quality probiotics supplements contain millions of good friendly bacteria that help make you healthier.
The “good” bacteria in your intestines manage 4 main jobs for you:
- They help to digest your food,
- Fight off disease-causing bacteria,
- Make nutrients available for you to use,
- And keep bowels moving at the perfect pace
These “friendly” bacteria contribute to better digestion and help protect you from “unfriendly” harmful bacteria that cause illness.
Many factors can disrupt your body’s natural probiotic balance, including:
- Taking antibiotics,
- A diet of processed, low fiber foods. Not getting enough fiber.
- Ingesting environmental toxins,
- And eating a diet high in refined bad carbohydrates.
When lifestyle or dietary factors reduce the beneficial bacteria in your body, harmful bacteria and yeast can flourish, greatly increasing the risk of diarrhea, vaginal yeast infections and many other health problems.
Some good food sources of probiotics are yogurt, cottage cheese,fermented vegetables (like sauerkraut, pickles,), sourdough bread and miso.
What are Prebiotics?
Prebiotics are indigestible carbohydrates available in thousands of different plant foods. Prebiotics do not get metabolized in the stomach or absorbed in the GI tract. Most importantly, prebiotics encourage the growth and increased activity of “good” bacteria within the intestines; thus, enhancing the effects of probiotics. Prebiotics nourish and strengthen probiotics. They should be consumed prior to or with probiotics.
The two most common prebiotics are fructo-oligosaccharides (FOS) and inulin. The richest food source is bananas. Other prebiotic sources are:
- Wheat and Sprouted Wheat
- Onions and leeks.
Eating a combination of prebiotic and probiotic foods is important to keep beneficial bacteria thriving. When you eat prebiotic foods, you nourish the good bacteria in your body. By eating probiotic foods, you replace friendly bacteria that have been lost.
Here are a few of ideas to incorporate both prebiotics and probiotics into your diet:
- Add banana or berries (prebiotics) to unsweetened yogurt or kefir (probiotics) for breakfast or as a snack.
- Add prebiotic vegetables such as spinach and tomatoes to your salads. Make a yogurt based dressing to include those probiotics too.
- Feed the good bacteria in your gut by eating more asparagus or spinach. Sautée with garlic for a double dose of prebiotics
Every now and again a product line crosses my path that makes me take pause. And ALOT of products cross my path. Visalus and Body by Vi Challenge made me stop…look…. believe.
Weight loss and nutrition programs are plentiful, over rated and most often over priced. If you need help getting all of your nutrition needs met each and every day and are serious about achieving your health or weight loss goals at a price that is truly affordable… please read on. And after you read this brief overview, feel free to contact me with any questions here or at www.sharipronatural.bodybyvi.com/ .
THIS STUFF IS THAT GOOD! ViSalus Science delivers quality nutrition AND real results!
What is Body by Vi?
ViSalus Body by Vi is an innovative solution to getting into better shape, no matter if you want to slim down, tone up or build muscle. Combining unique and life transforming products along with online and offline support tools, no other program is as comprehensive, or as easy!
No one else can offer the same comprehensive program that includes a simple nutritional program with recipes, menu plans, exercise videos and programs, and online community support. If you’d rather not get weighed in public, eat expensive foods, or watch endless exercise videos that aren’t targeted to your specific needs, then this is the program for you
ViSalus Sciences is committed to offering the highest quality health and wellness products, delivered with the assurance to uphold maximum safety and quality standards. We believe that science and research are the foundation on which we can satisfy our consumers’ needs for better nutrition. Our Scientific Advisory Board is dedicated to creating innovative, science-based nutraceuticals, backed by rigorous research to ensure you get the greatest nutritional health and wellness benefits for your everyday lifestyle.
ViSalus Sciences® Body by Vi™ – 90 Day Challenge
The Body by Vi™ Challenge is not another fad diet. The program is based on nutrition that helps you burn fat and keep lean muscle, boosts your metabolism and helps control hunger. The patented ingredients and formulas help you achieve your goals, on your terms with guaranteed results. Included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools.
The ViSalus Sciences Body by Vi Challenge is geared to help you reach your goals, no matter what they are. From simply losing a few pounds, to getting fit and toned, we have the tools, the products, and the community of supportive people to celebrate your success. The Body by Vi program is easy, fun, and guarantees results.
The program is based on nutrition that helps you burn fat and keep lean muscle, boosts your metabolism and helps control hunger. The patented ingredients and formulas help you achieve your goals, on your terms with guaranteed results. Included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools.
ViSalus offers a line of innovative wellness products developed by a world class Scientific Advisory Board and backed by some of the most advanced scientific technology available.
FOR MORE INFORMATION: Submit your questions or place orders directly at:
It’s FREE; it’s ALL NATURAL and THE BEST SOURCE of Vitamin D.
Sunlight is more powerful than any drug; it is safe, effective, and available free of charge. If it could be patented, it would be hyped as the greatest medical breakthrough in history. It’s that good.~ Mike Adams, natural health researcher and author
Exposure to UVB from sunshine is the most abundant and reliable source of vitamin D but it is also the most neglected and overlooked source. Vitamin D may help to protect against cancer, heart disease, stroke, bone fractures, and a host of other diseases. Many Americans are sorely lacking in the nutrient and those with the lowest levels were more likely to have high blood pressure high blood sugar and low levels of “good” HDL cholesterol.
Some interesting facts provided by the Sunshine Vitamin Alliance:
- Humans make 90 percent of our vitamin D naturally from sunlight exposure to our skin – specifically, from ultraviolet B exposure to the skin, which naturally initiates the conversion of cholesterol in the skin to vitamin D3.
- Few foods naturally contain or are fortified with supplemental vitamin D. For example, an 8-ounce glass of whole milk is fortified with 100 IU (international units) of vitamin D – just 10 percent of what the most conservative vitamin D researchers now say we need daily. In contrast, sun exposure to the skin makes thousands of units of vitamin D naturally in a relatively short period of time.
- While vitamin D supplements are an alternative means of producing vitamin D when regular, non-burning sun exposure is not possible, oral supplementation of vitamin D is not nature’s intended means of producing this vitamin.
- While overexposure to sunlight carries risks, the cosmetic skin care industry has misled the public into believing that any UV exposure is harmful. No research has shown that regular, non-burning exposure to UV light poses a significant risk of skin damage.
- Humans spend less time in the sun today than at any point in human history – which is why more than 1 billion people worldwide are vitamin D deficient.
Sunlight induced vitamin D is the much preferred source as your body will only absorb what it needs and de-metabolize the excess. With dietary and supplementary vitamin D, too much can cause the body to over process calcium. Current recommended daily allowance (RDA) of vitamin is between 1,000-2,000 IU. Although vitamin D can be toxic at high doses, the latest research suggests that kids and adults can take 5,000 IUs or more a day in supplement form without any ill effects.
How much sun exposure is safe?
The amount of vitamin D produced depends on the intensity of the UVB in the sun and many other factors. Summer is the best time to stock up on this nutrient. When the sun’s UV-B rays hit the skin, a reaction takes place that enables skin cells to manufacture vitamin D. In the winter and in northern climates, vitamin D from the sun is not produced because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere.
If you’re fair skinned, experts say going outside for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units of the vitamin. Darker-skinned individuals may need 5-10 times more exposure than a fair-skinned person to make the same amount of vitamin. It’s difficult to quantify how much since skin pigmentation affects how much radiation your skin absorbs: The darker the skin, the more it’s protected against skin cancer but the less able it is to absorb UV-B rays. It also depends on how much skin is exposed and the time of day. If you’re fair skinned and sunning yourself outside in a bathing suit at noon, you only need a few minutes without sunscreen. If you’re already tan or of Hispanic origin, you need maybe 15 to 20 minutes. Black skin may require six times the sun exposure to make the same vitamin D levels as a very fair-skinned person.
What foods contain Vitamin D?
There are very few foods rich in vitamin D. The most popular sources, such as milk and orange juice are fortified with the vitamin. Fish, liver and egg yolks are the only foods that naturally contain Vitamin D. All the more reason to take advantage of the sunshine as often as you can.
Go ahead, step out and take your lunch break outside or go for a walk … You will be getting much more than just a breath of fresh air!
Plentiful and Inexpensive….but too often overlooked and underutilized. Have you had your 8 today?
If you are not drinking your water, you are missing out on an essential element of sports nutrition. Getting enough water into your body cannot be stressed enough; it is necessary to maintain good health, stamina and fuel for building muscle.
So why is water so important?
The human body cannot make or store water so it is necessary to drink water throughout the day to replace what is eliminated. Water makes up makes up 60-70 percent of body weight and is involved in almost every bodily process. When you work out, you may lose 4 cups or more of water through perspiration. Of course , type and intensity of the workout and climate are factors into the amount of water lost through exercise.
Water flushes out toxins and other metabolic waste products from the body. Bodybuilders and others on high protein diets must take care to get in extra water to reduce stress on the kidney and liver. Adequate water also aids in digestion, nutrient uptake and it primes the body for fat loss. If water consumption is in short supply, the body will begin to “hoard” it and store it which will make your skin look soft and “puffy”. When you drink plenty of water, you will retain less water, making you look less bloated and more “ripped!!
Water not only serves to lubricate the body but is also essential as an insulator and protector of joints. It is actually a shock absorber for the joints that get stressed even on a regular
day, but even more so when you start resistance training or bodybuilding. Drinking plenty of water ensures that the joints are surrounded by plenty of synovial fluid, which is the lubricating fluid surrounding your joints and assisting in movement. Water also serves as a protector for the tendons, so if you continue exercising while becoming dehydrated, you could be causing damage to the tendons. They need lubrication just like any moving parts on a piece of machinery.
How much water?
Everyone should drink about 8 glasses of water a day. Experts maintain that you should drink 0.6 ounces of water per day per pound of weight. (Body weight in lbs x .60). So a 200 lb man would require 120 oz of water every day. If you workout; or are involved in sports, plan to increase your daily consumption.
Be certain to hydrate before, during, and after physical activity. Within an hour or so of training, drink a few glasses of water so you start well hydrated. While training you can drink a glass or so of water for every 15 minutes you train, especially if you’re sweating it out.
Dehydration is more common and can be more serious than you might think which is why it is important for you to be able to recognize the symptoms. It is most important to learn to avoid the onset of dehydration by simply keeping yourself well hydrated. One easiest way to know if your are hydrated is to notice the color of your urine. Dark colored urine is a first sign that you may not be taking in enough water.
Know the signs of dehydration
- Your throat begins to feel sore and your voice may turn hoarse.
- A burning sensation in your stomach.
- Muscle cramps.
- You develop a headache or migraine.
- Dry mouth, and/or lips
- You feel tired.
- Your hands may feel cold.
- Your skin feels dry.
To prevent onset of dehydration, begin drinking water first thing in the morning and drink steadily throughout the day. Sipping, not gulping. Be more conscious of you water intake when outdoors or involved in physical activity.
This dish has an unbelievable full flavor. It is high in protein and very low carb for a main course meal….which means this can be included on even the strictest of diets.
As prepared, each serving has under 15 grams of carbohydrates. Feel free to add to the basic recipe with pea pods or water chestnuts or turn up the heat with more red pepper flakes. Serve over brown or whole grain jasmine rice, if not on a carb restricted meal plan. And it is stir fry, which means from pan to table in under 15 minutes!
- 1 small/med head cabbage shredded
- ~4-5 tsp olive oil (divided)
- 1 small onion, julienned
- 2 garlic cloves, minced
- 1-1 1/2 lb med or large shrimp, peeled & deveined
- 3-4 TBSP water
- 2TBSP low sodium Soy Sauce
- 4-8 oz fresh bean sprouts (or use canned)
- 2 TBSP fresh Cilantro, minced (or 2 tsp dried)
- ~1/4tsp VitaminSpice crushed Red Pepper Flakes
- ~1/8tsp VitaminSpice Granulated Garlic
- Heat ~2tsp oil in skillet or stir fry pan.
- Stir fry cabbage, onion over high heat for about 2 minutes, until tender. DO NOT OVERCOOK.
- Remove from heat and keep warm. Sprinkle with salt/pepper to taste.
- In same pan, add ~2-3 tsp oil and stir fry garlic briefly. Add shrimp, water, soy sauce.
- When shrimp begins to turn pink, add bean sprouts.
- Sprinkle with cilantro and Vitamin Spice Garlic and Red Pepper Flakes. Stir well.
- Serve shrimp mixture over cabbage.
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Blended from premium herbs and spices and packed with essential vitamins, minerals and anti-oxidants, VitaminSpice is all natural, 100% vegetarian and completely free of additives, preservatives, coloring, sugar, artificial sweeteners, calories and gluten. VitaminSpice can be sprinkled onto any food or beverage, and can be used at the end of the cooking process up to 200 °F. Available in a wide variety of traditional spices, including ground cinnamon, granulated garlic and ground black pepper, VitaminSpice’s new blends also come in several supplement formulas such as multivitamin, kids, joint and cardio.
VitaminSpiceTM is the pioneer of a new category of vitamin-enhanced seasonings and condiments within the $33 billion US functional food and beverage market. The inspired creation of a father and molecular biologist, VitaminSpice makes it easy for busy families to naturally boost the nutritional value of their meals with spices, seasonings and condiments that enliven the palate. VitaminSpice’s first product line of proprietary spice and vitamin blends offers a convenient and effective way to nourish the body, and is perfect for anyone who wants to enhance nutritional intake without the discomfort of swallowing vitamin pills. VitaminSpice is currently available online and in select retail outlets. For more information on how VitaminSpice is bringing spice to life, visit www.vitaminspice.net.
** For local orders, in the Brunswick, Georgia region you may also contact me through this website or via e-mail at firstname.lastname@example.org.